Making Mitochondria

Murph_D

Any progress or did you retire after the chin up?

chickey2

Murph_D wrote: »

Any progress or did you retire after the chin up?

Lol! Yeah, I felt like I'd reached my peak so gave up!

Actually, I'm on holidays and have no WiFi so only getting intermittent access to boards. Will write a proper post when I get a chance.

chickey2

After a great March I'm not doing so well in April!
I can't even remember why I did no running from 1st to 6th April but I'm sure there was some rubbish excuse!

06/04: 45 easy. 6.7km@6:45 HR 154

08/04: 1:40 easy. 15.5km@6:31 HR 154. This run keeps haunting me as the time got corrupted on my watch so every day since it tells me I ran it "today".

11/04: 6*2min @AP. Despite missing loads of runs I thought I should do a session and it went OK. My AP pace is 4:40-4:46. My intervals came in as 4:28/4:33/4:35/4:38/4:34/4:36 so all too fast but I felt good. I'm finding it hard to get the paces for this plan. It's partly due to all the easy runs I've been doing but also because I've never done AP or CV paces before. I guess it's just practice.
Total 9.3km

12/04: 1h very easy. 8.7km@6:52 HR 149

13/04: Tymon parkrun. Due to the Easter holidays we had no classes today so I dragged the family to parkrun. To say they were unenthusiastic would be an understatement! The plan was for my husband to walk it and I'd take the kids and run at their pace. 200m in the 8 year old wanted to stop as the wind was too strong. To be fair it was quite breezy and the first section is uphill but I made her keep going (mean mammy!) We managed a bit of jogging once we were on the downhill section but when we finished the first lap she begged me to leave her at the playground with her big brother (who was happy of the excuse not to continue!) I took off and did the second lap on my own. By the time I finished I found my husband at the playground too as he'd seen the kids after his first lap and didn't want to leave them on their own (ie didn't want to do the second lap either!) So our of 4 of us I was the only one to actually cover 5k! 5km@7:34 HR 137

14/04: 4*6@threshold. I was aiming for 5:13-5:05. After the too fast last session I really tried to get the paces right. Ended up doing 5:05/5:02/5:07/5:04 which was a bit better.
Total 10.7km.

16/04: 1h easy. Did this on Banna strand in Kerry which is absolutely gorgeous. The tide was out and there was miles of firm sand and amazing views. Was supposed to be very easy pace but went a little too fast as per usual! 8.9km@6:40 HR 149.

18/04: 1h easy. I had planned to run more on holidays and had all my sessions on my watch but holiday laziness combined with a sinus infection meant I didn't get out. Although this was an easy run I felt rotten despite the views. 8.7km@6:48 HR 153.

So now I'm home still feeling rubbish, probably due to far too much alcohol and junk food. I've missed a load of runs so think I'll repeat a couple of weeks. I'll be glad to get back into normal routine.

While I wasn't running on holidays I managed to read a good bit. I read "North" by Scott Jurek about running over 2000 miles on the appalachian trail in 46 days. He tore a quad in the first week but kept going. I made me wonder what makes someone keep going under those circumstances when I give up on an easy run as I have a sinus headache? I'm now reading "The Passion Paradox" which is co written by Steve Magness about what drives passions and how to balance them. I'll let you know if I find the answer!

chickey2

Bad end to April, but improving in May.

29/04: 1h easy. 8.5km@6:53 HR 147

01/05: 1h easy 8.6km@6:51 HR 154
90 min gymnastics

05/05: 15 min tempo/4 min recovery/10 mins threshold. The aim for tempo was 6:29-6:20 and threshold 5:13-5:05. Managed 15 mins @5:21 and 10 mins @5:08 so happy with that. Total 9.8km

06/05: Had to pop into work for a bit so headed to Phoenix Park after. Its the busiest I've ever seen the park, cars everywhere which isn't nice. I did get to hear a tiger roaring though which always makes me smile! This was supposed to be a 1:45 easy run but I was in work longer than planned and was starving so called it a day after 1:25. 13.5km@6:22 HR 166.

08/05: no run but 90 mins gymnastics

09/05: 8*1min hills/2min recovery. These ended up as average 57s hills but I'm sure it makes no difference! I think I took it a bit fast though as my calves were aching after.
Total 8.5km

10/05: 1h very easy. 8.9km@6:45 HR 157.

13/05: supposed to be a long run but I felt awful so canned it after 4km. I hindsight I was dehydrated after plenty of alcohol over the weekend and a day of running around Tayto Park (where I actually got a bit of sun burn!) My calves were really tight so went home and foam rolled and did a core workout instead.
4km@7:00 HR 149

14/05:1h easy. Calves felt fine. 8.8km@6:48 HR 149

15/05: 5*3 mins @AP (3 min recovery). AP=4:40-4:46. Split paces were 4:43/4:52/4:46/4:41/4:48.
9.8km
90 mins gymnastics

18/05: 30 min easy. 4.6km@6:35 HR 155

19/05: Tallaght 5k. 23:26 (chip and watch were the same! PB! Feckin delighted as I really didn't think I'd get a pb after all the runs I missed. Will try and write a report when the kids are in bed.

Murph_D

That's brilliant, C - congrats on the PB! Look forward to the report.

Tell us more about the gymnastics too when you have a chance. Is this something you've been doing all your life?

chickey2

Tallaght 5k 2019
My previous 5 k PB was 23:49 but that was Jingle bells 2018 which I'm not sure counts as its mainly downhill. My fastest flat 5 k was the day of Pb's last July where I did 24:00, but it nearly killed me!

I'd been following the grad plan for the last few weeks but got lazy over Easter and am only getting back to consistent running now. I only really did about 4 weeks of the plan properly so wasn't expecting any miracles.

The weather was perfect, mild but overcast and just a slight breeze. I live 3km from the club so it was a nice warm up. Left the house at 10, race at 11 and was home by 12!

Set off nice and easy and gradually sped up. To be honest I don't remember much apart from the usual, "why am I doing this?" thoughts every now and then.

The route was new to me and the first time I'd been through Tallaght University. The only issue was the ramps in the uni that were a real pain especially on the second lap. I also got caught out thinking the finish was at the club house so sprinted towards it only to remember there was still a lap of the track to go! At that stage I just went for it and my final km was by far my fastest. Splits were 4:53/4:47/4:45/4:48/4:22. I always wonder with finishes like this should I have started out faster. Anyway, I was delighted with 23:26.

I really think the gymnastics has helped my running. I did it for a few years as a kid but gave up when I was about 9. I'm pretty rubbish at it but it's great fun and the strength and conditioning has made me noticeably stronger. There's a lot of core and shoulder work which I think has helped my posture. I noticed in the last 1km today as I was trying to pick up speed my posture was quite good. Usually by the last km my shoulders are hunched which makes everything harder. I'll definitely be keeping it up for now.

eyrie

PB - well done! Brilliant, particularly when it sounds like you weren't expecting it to turn out like that. Sounds like you definitely could go quicker next time too if you had that much left for the final km.

I love hearing about the gymnastics too, and it stands to reason it would help the running I would assume, but it's very encouraging to hear you say you can feel the difference from it in the race too.

Huzzah!

Yay! PB. Well done again

chickey2

The 5k pb gave me a real mojo boost so I've decided I'm going to go for the race series focusing on the half in September. I'm going to give the Hanson half plan a go. I've also signed up for the 10k and 10 mile which I'll try and slot on to the half plan.

I've had the Hanson book for ages now but keep getting put off by the 6 days of running per week. I'm going to give it a good go for a few weeks and see how I get on. Already this week I had to move stuff around. I had altered the plan to do the long run on Mondays as I'm always off work but then realised I'd be doing speed sessions on Wednesdays which doesn't suit as I've gymnastics as well as a 12h work shift every second week. I ended up doing the speed session the day after the long run which isn't ideal. I'll figure it out.

Week 1 starts midweek
24/05: Plan 6.5k easy. Actual 6.5k@6:32 HR 161. Pace was in the easy range but HR was high and it felt tougher than it should be.

25/05: Plan 5k easy. Actual no run. Drove to Clare and was staying with relatives so didn't get a chance. Bad weekend to start a new plan!

26/05: Plan 6.5k easy. Actual 6.5k@6:25 HR 152. HR back to normal despite being faster run than Friday.

27/05: Plan 9.5k "long" run. Actual 10k@6:11 HR 158. A few loops of Marley Park. It was so nice I forgot to stop at 9.5k! I've converted the distances from miles so they're not exact.

Week 2
28/05: plan 6.5k easy. Actual 12*400m speed. Swapped with the next day on the plan as I knew I'd not get it done tomorrow. I used the relatively flat path that runs along the luas track at Tallaght hospital. The first one was way too fast as I wasn't really sure how hard to run, just that I was aiming for 1:55 per lap. Eased off after that, got wrecked, increased the recovery slightly then gunned it on the last one. Not great but got them all done! 1:47/1:56/1:56/2:03/1:52/1:59/1:59/2:00/1:58/1:57/1:58/1:52
Recoveries were 1:40-2:00.
Total 12.5 km

Murph_D

Well done - you found the pace for the 400s soon enough. Yep, best to do SOS runs back to back. Can you not shift the gymnastics?

chickey2

Murph_D wrote: »

Well done - you found the pace for the 400s soon enough. Yep, best to do SOS runs back to back. Can you not shift the gymnastics?

Gymnastics is only on once a week unfortunately. I think I'll just go back to the original plan and have Wednesday as my day off. I'll just have to get used to an early start on sunday which won't do me any harm!

Huzzah!

chickey2 wrote: »

The 5k pb gave me a real mojo boost so I've decided I'm going to go for the race series focusing on the half in September. I'm going to give the Hanson half plan a go. I've also signed up for the 10k and 10 mile which I'll try and slot on to the half plan.

I've had the Hanson book for ages now but keep getting put off by the 6 days of running per week. I'm going to give it a good go for a few weeks and see how I get on. Already this week I had to move stuff around. I had altered the plan to do the long run on Mondays as I'm always off work but then realised I'd be doing speed sessions on Wednesdays which doesn't suit as I've gymnastics as well as a 12h work shift every second week. I ended up doing the speed session the day after the long run which isn't ideal. I'll figure it out.

Week 1 starts midweek
24/05: Plan 6.5k easy. Actual 6.5k@6:32 HR 161. Pace was in the easy range but HR was high and it felt tougher than it should be.

25/05: Plan 5k easy. Actual no run. Drove to Clare and was staying with relatives so didn't get a chance. Bad weekend to start a new plan!

26/05: Plan 6.5k easy. Actual 6.5k@6:25 HR 152. HR back to normal despite being faster run than Friday.

27/05: Plan 9.5k "long" run. Actual 10k@6:11 HR 158. A few loops of Marley Park. It was so nice I forgot to stop at 9.5k! I've converted the distances from miles so they're not exact.

Week 2
28/05: plan 6.5k easy. Actual 12*400m speed. Swapped with the next day on the plan as I knew I'd not get it done tomorrow. I used the relatively flat path that runs along the luas track at Tallaght hospital. The first one was way too fast as I wasn't really sure how hard to run, just that I was aiming for 1:55 per lap. Eased off after that, got wrecked, increased the recovery slightly then gunned it on the last one. Not great but got them all done! 1:47/1:56/1:56/2:03/1:52/1:59/1:59/2:00/1:58/1:57/1:58/1:52
Recoveries were 1:40-2:00.
Total 12.5 km

There's a five-day a week marathon plan; I'm wondering if it can be adapted to the HM distance. Just an idea if the 6 days will be a push.

OOnegative

Well done on the 5k PB, super racing and great to see.

Younganne

Congrats on the PB C, great to see it and although you think you aren't improving, every run does stand to you.

chickey2

Week 2 HM contined
29/05: I decided to keep the Wednesday as the day off running so I can continue with the gymnastics. Not ideal but I'll reassess in a few weeks. 90 mins gymnastics.

30/05: Tempo Thursday. Plan 5km tempo/HM race pace (4:59min/km) plus WU/CD. Headed out to my 1 mile loop for this. It's easier to tell myself I need to do three laps rather than 5k (even though it's the same distance). I found this tough but managed to keep the pace. HR was high (in the 180s). I'm not sure if this is a realistic HM pace but I'm going to stick with it for now and see how it goes.
Actual: 8.5km total including 5k@4:58.

31/05: plan 6.5k easy. Actual: 6.5k@6:30 HR 147

01/06: plan 6.5k easy. Actual: 6k@6:10 HR 150. Cut slightly short as I had to pop into the shop to get butter for my son who ran out while baking. I looked like a right eejit soaking wet and sweating and buying nothing but a lump of butter. I'm sure some keto fans probably feast on it after a work out!

02/06: plan 9.5k long run. Actual 10k @6:03 HR 160. Loved this run. The long run pace guidelines are quite broad (5:30-6:26) so I just tried to keep my HR steady and ran as fast or slow as I felt. It was great not to keep checking the watch. Interestingly when I looked at the splits after my fastest km was 5:33 and the slowest 6:33 with an average of 6:03 so happy with that.

Really happy with my first full week of the Hanson plan.

denis b

Just catching up with Boards again C. Delighted for ya ....5 km pb. So you got on the Hanson HM Train!!....you are starting from a great position of strength C. It is a tough routine but always "doable".

chickey2

denis b wrote: »

Just catching up with Boards again C. Delighted for ya ....5 km pb. So you got on the Hanson HM Train!!....you are starting from a great position of strength C. It is a tough routine but always "doable".

Thanks D. I'm blaming you, Murph_D and Huzzah for getting on the Hanson HM train! You all did so well with the plan it inspired me to give it a go.

Hanson HM plan week 3

03/06: plan 6.5k easy. Actual 6.6k@6:24 HR 150

04/06: plan 8*600m (2:51) 50% recovery. It was pouring rain when I got home from work but I knew it wasn't going to let up so put my oldest runners on and headed out. It wasn't too bad once I knew I couldn't get any wetter! I used the garmin to measure the distance on my 1 mile loop and just concentrated on keeping a steady pace. Its slightly uphill on one side and the opposite on the other as reflected in the rep times. I was sure I was on my last rep but then the watch beeped and told me I'd one more to do! Managed to keep going though and it ended up being my fastest rep. Definitely a character building session.
Reps were 2:53/2:49/2:53/2:50/2:53/2:50/2:52/2:48
Total 10.4km

05/06: No run. No gymnastics either as I was late home from work. No harm to have a proper rest day.

06/06: Plan 5km tempo (4:59 min/k). I'd struggled with this last week but was better prepared mentally this week (and it was 10 degrees compared to last weeks 19). My average pace for the 5k was 4:57 with the last km at 4:49. Not sure if that's a good thing that I'm increasing the speed toward the end but it seems to happen naturally as I know I'm almost done. Total 8.7km

Legs are definitely starting to feel the cumulative fatigue but I'm sleeping like a log so all good so far.

chickey2

07/06: plan 8 km easy. Actual zero. Had a confirmation today so between everything didn't get out.

08/06: plan 8km easy. Actual 6km easy. Stupidly read the wrong week so did 6 instead of 8. 6km@6:18 HR 151

09/06: plan 11km easy. Actual 11.2 km @6:12 HR 154.

Week 4

10/06: plan 6.5 easy. Actual 6.4@6:33 HR 140. This was at the lower end of my easy pace but heart rate was low (for me) so guess that's OK.

11/06: plan 6*800m. Actual 9.8km including 6*800m. Had to drag myself out for this as I really didn't want to do it, but it was fine once I started. Goal was 3:50 per rep. Did 3:45/3:47/3:48/3:54/3:50/3:52.

12/06: no run. 90 mins gymnastics. Lots of shoulder work!

13/06: plan 5k tempo. Actual 8.6km including 5k @4:58. Did this straight after a long day at work as I knew if I sat down I wouldn't get up. Similar to previous weeks it was tough but manageable.

14/06: plan 6.5k easy. Actual zero. Another long day at work and I couldn't resist sitting down when I got home this time. Lots of doms from gymnastics didn't help!

15/06: plan 9.5km easy. Actual 9.5km@6:24 HR 156.

16/06: plan 13km easy. Actual 13km@6:09 HR 160. Faster than the usual easy effort but that's the idea for these longer runs. Headed up to the waterworks and it was glorious.

47.3km for the week which is a bit under but I'm happy as it was a tough week.

chickey2

I really need to start updating this more regularly as I keep letting it build up and that puts me off!

Week 5

17/06: plan 6.5k easy. Actual 7.1 easy @6:19 HR 146. Took a different route as I'm getting bored of the same scenery. Was a bit longer than planned but felt easy. It's always good to see HR in the 140s when I'm running easy.

18/06: plan 5x1km. Actual 5x1km (total 10.5km). The plan said aim for 4:42 per km. After a warm up I was still feeling rubbish and slow. I kept telling myself I could stop after the next one but I kept going. Times were 4:46/4:46/4:47/4:47/4:45 so none even hit the 4:42 goal but at least they were consistently slow! Not too bothered though as I was just glad I'd actually gone out and done them.

19/06: plan rest. Actual 90 mins gymnastics.

20/06: plan 6.5km tempo. Actual 6.5km tempo. (5:00/4:59/4:37/5:21/4:53/4:58/4:55) total 10.6km. Another sticky evening. Up til now I've not been taking any drinks with me while running as I'm so used to not having one I didn't think I needed to. I was reading "Roar" by Stacy Sims about female physiology and she recommends women make sure they're properly hydrated. I got some urine dip sticks which I've been using the last couple of weeks and was surprised to find I'm regularly dehydrated, especially after running. There's blood in my urine after every run too which is something I was aware of and have seen a doctor about. I'm seeing him again in August so can show him it's only after running I get it. I know he'll just tell me to stop! It doesn't seem to cause any other problems though. I'm hoping by increasing my hydration I might help.

Anyway, a long way to explain I had a bottle with me on this run but hate holding it so left it on a wall on my loop. I had to stop to drink though which explains the long 4th km.

21/06: plan 8km easy. 2 part run as I had to stop half way to cheer on my kids at sports day! I got a few jokes about how I was well prepared for the parents race! I made sure to run off before it started. By the time I did my second loop one of the parents had been taken off in an ambulance after slipping during the parents race!!
4.4@6:18 HR 148
4.1@6:10 HR 152

22/06: plan 9.5 easy. Actual 9.5km@6:19 HR 154.

23/06: plan 16km long run. Actual rest. Ended up going out with the kids and took longer than expected. Couldn't drag myself out in the rain once we got back.

Week 6

24/06: plan 8 km easy. Actual 16km long run @6:15 HR 151. I was supposed to do the previous day. I pushed everything forward a day so I didn't miss any sessions. Great run!

25/06: plan 8 km easy. Actual 8km@6:20 HR 143.

26/06: plan 4x1200m. Actual 4x1200m (5:36/5:37/5:33/5:32) total 10.5km. Goal was 5:42 but felt great so went with it. It was like the opposite of last week's speed session! I've made an effort to eat much better this week and hydrate properly so hopefully it's helping.

Looking forward to rest day tomorrow!

chickey2

Week 6 continued

27/06: plan rest. Actual rest.

28/06: plan 6.5km tempo. Actual 6.5km @4:57 (total 11.3km) . Had to do this after a long day at work. I was hoping it would have cooled down a bit but it was still hot and humid when I headed over to tymon at 7:15pm. Warm up was horrible. I was tired and hot and there were too many insects. I was very tempted to just do an easy run and head home but I decided I'd do at least 3k tempo and see how I felt. Once I got going I felt grand and was delighted when I did the 6.5k just under the planned pace of 4:59. Went home a hot sweaty mess though.

29/06: plan 9.5km easy. Actual 9.8km@6:17 HR 145.

30/06: plan 19km long. Actual 19km@6:02 HR 155. My longest run in ages. Previously I'd done all my long runs with no food and maybe a sports drink. After reading Roar I'm now trying to eat some real food while doing long runs. I took a jam sandwich cut in quarters which I put in my flip belt. It was a bit of a pain getting it out while running and in future I'll cut the crusts off but it did give me a bit of a boost. Not sure how it would work at HMP pace but I'll give it a go on a tempo run in a few weeks and see can I manage it. Felt great and finished on a last km in 5:45. Wasn't dehydrated after which means my hydration is working.

75k for the week (although that includes two long runs as I did last week's on Monday) and 227km for June which is my highest ever. No niggles and feel great!

The Hanson plan is tough but it really seems to be working for me. A lot of it is psychological I think. Every time I head out to do a session I think I won't be able for it, but I do it and then feel great. It's just tough enough to make improvements but not push you over the edge!

eyrie

Serious mileage (kilometre-age?) last week! Great to hear you're feeling good with it!

chickey2 wrote: »

After reading Roar I'm now trying to eat some real food while doing long runs. I took a jam sandwich cut in quarters which I put in my flip belt. It was a bit of a pain getting it out while running and in future I'll cut the crusts off but it did give me a bit of a boost. Not sure how it would work at HMP pace but I'll give it a go on a tempo run in a few weeks and see can I manage it.

I had a jam sandwich early in DCM last year, made a nice change from the gels! I didn't have any problems digesting it at marathon pace but I haven't tried it for anything quicker.

denis b

chickey2 wrote: »

The Hanson plan is tough but it really seems to be working for me. A lot of it is psychological I think. Every time I head out to do a session I think I won't be able for it, but I do it and then feel great. It's just tough enough to make improvements but not push you over the edge!

That is it C. Could not put it any better. Those SOS sessions are going very well for you and so glad to see that you have "righted" hydration. It took me a few months training for DCM last time to realise that the headaches and extreme tiredness were hydration issues. Not nice but no problems since.

chickey2

denis b wrote: »

That is it C. Could not put it any better. Those SOS sessions are going very well for you and so glad to see that you have "righted" hydration. It took me a few months training for DCM last time to realise that the headaches and extreme tiredness were hydration issues. Not nice but no problems since.

Thanks Denis. I never would have thought I was dehydrated if it wasn't for the urine dipstick. I really feel the difference this past week now that I'm making an effort to drink more. Glad you got sorted too. Good luck with your new plan!

Huzzah!

Loving reading about your Hansoning and even more about how you're getting on with Dr Sims. I remember her mentioning salty jam sandwiches in one of her podcasts and I definitely thought gels are the lesser of two evils in that one!

Might get the dehydration kit.

ariana`

Serious mileage there and those SOS sound very tough but you're handling them very well.
One of my kids started gymnastics and having sat through a couple of his beginner classes all i can say is wow! It looks like a serious work out.

chickey2

Huzzah! wrote: »

Loving reading about your Hansoning and even more about how you're getting on with Dr Sims. I remember her mentioning salty jam sandwiches in one of her podcasts and I definitely thought gels are the lesser of two evils in that one!

Might get the dehydration kit.

Haven't tried the salty jam sandwiches but it actually doesn't sound too bad to me! I've started making mashed carrot and parsnip with salt to eat straight after a session and I really like it.

ariana` wrote: »

Serious mileage there and those SOS sound very tough but you're handling them very well.
One of my kids started gymnastics and having sat through a couple of his beginner classes all i can say is wow! It looks like a serious work out.

Thanks, I keep looking ahead on the plan and thinking I'll never be able for that session but so far I've managed them all. The gymnastics is so hard but great fun!

Week 7
01/06: Plan 8km easy, actual 8km@6:19 HR didn’t record properly.
Gymnastics has changed to a Monday over the holidays which suits me better. 90 mins gymnastics.

02/06: plan 3*1600m. Actual 10.2 km including 3*1600 (7:36/7:36/7:37). The goal time was 7:40 per interval so came in just under. Felt good.

03/06: plan rest. Actual rest.

04/06: plan 6.5km tempo, actual 10.4km including 6.5km@4:56. My normal loop of Dodder valley park is having work done so part of the path is closed. Headed over to a loop in ballycullen which is about 1km and fairly flat. There's few more corners than I'd like but it's grand. Found this hard towards the end but delighted when I'd finished.

05/06: plan 9.5km easy. Actual 10k@6:15 HR 144. I've noticed the HR is really coming down on the easy runs. It seems consistent so it's not just the monitor!

06/06: plan 8km easy, actual 8km@6:09 HR 143.

07/06: plan 16km easy, actual 16km@6:02 HR 155. Probably a bit fast but I felt great so went with it.

Week 8
08/06: plan 9.5km easy. Actual 6km@6:03 HR 143. Didn't have time to do the full run as kids are off school/camp but made up for it by heading up to three rock with them so hiked about another 4km.
90 mins gymnastics.

09/06: plan 5*1km. Actual 10.4km including 5*1km @4:37/4:42/4:42/4:41/4:38. Goal was 4:42 so happy with these. I delayed going out all day as I was dreading this for some reason. It was hot and sticky and there were loads of people walking in my way. I felt so strong last week but thus week I'm meh. I stupidly read ahead in the plan and am already dreading the strength workouts. I'll just have to trust the plan!

I'm signed up for the 5k day of pb's on Sunday. It's not really a goal race but with all the training I've been doing I could go for a pb. I'm reluctant to change the plan this week though. The book suggests dropping tomorrow's tempo if you're racing at the weekend but I'd rather not. I'm not bothered if I don't pb on Sunday, I'm just going for the beers and ice cream! Think I'll keep the tempo tomorrow but take it easy on next Tuesdays speed session. Any suggestions are welcome.

Murph_D

Cool, see you in Leixlip! Re the rescheduling, this came up with someone else this morning, and the consensus was to do this week's tempo as normal, and swap the Sunday LR to Tues instead of the session (ie the race replaces the session). Not sure if that suits you or not. If I was very focused on the PB I'd avoid or reduce the Thurs tempo, but like you say, you're more interested in the tempo, keeping the main thing the main thing and all that.

Going well so far, great to see.

Huzzah!

chickey2 wrote: »

Haven't tried the salty jam sandwiches but it actually doesn't sound too bad to me! I've started making mashed carrot and parsnip with salt to eat straight after a session and I really like it.

I'd rather a margarita

chickey2

Huzzah! wrote: »

I'd rather a margarita

Oh yeah! Not so good while running at hmp lol guess!

chickey2

Murph_D wrote: »

Cool, see you in Leixlip! Re the rescheduling, this came up with someone else this morning, and the consensus was to do this week's tempo as normal, and swap the Sunday LR to Tues instead of the session (ie the race replaces the session). Not sure if that suits you or not. If I was very focused on the PB I'd avoid or reduce the Thurs tempo, but like you say, you're more interested in the tempo, keeping the main thing the main thing and all that.

Going well so far, great to see.

Thanks, that's a good idea and it means not missing the long run.

shotgunmcos

Salty jam sandwiches on a long run?! Surely I've heard it all now! Planning to eat jam sandwiches during a HM? Or is this taking the p!ss?

chickey2

shotgunmcos wrote: »

Salty jam sandwiches on a long run?! Surely I've heard it all now! Planning to eat jam sandwiches during a HM? Or is this taking the p!ss?

Lol, nah won't be eating a jam sandwich during the hm. Just trying some different fuelling during training according to a book I'm reading. Stacy Sims specialises in women and their different physiology. She's not a fan of gels and reckons it's better to keep hydration and fuelling separate so drink liquid and eat proper food rather than gels.

chickey2

Week 8 continued

10/07: plan rest, actual rest.

11/07: plan 8km tempo, actual 13km including 8km@4:58. Did this as a runmute which I haven't done in ages as I've not been doing long enough runs on work days. I'd forgotten how much I love the runmute! Hardly any traffic or people around and it's mainly downhill so it's kind of cheating. It was lovely going through Tymon with no one but rabbits for company. It was my first 8km (5mile) tempo so I was delighted when I kept the pace without killing myself. It was my fastest ever runmute too!

12/07: plan 9.5 easy, actual 9.3km@6:08 HR 148.

13/07: plan 9.5 easy, actual 9.3km@6:11 HR 150

14/07: plan 19km long run. Actual day of Pb's 5k@4:43 (23:33) HR 171.
I'd debated about going for a pb at this and decided due to the weather (hot!) and the plan that I'd just swap it for a speed session and see how it went. I'd signed up for the 23/24 min race so stuck with the 24 min pacer. Last year I did the same and barely made the 24 minutes and it took me ages to recover. This time I felt so much stronger and I'd no problem keeping with the pacer. On the last lap he told me to go for it so I did! I was surprised to see 23:33 on the clock as that's only 7 seconds off my pb. Part of me thinks I should have just gone with the 23 min pacer but there's plenty of 5ks I can get a pb in after the half! It was a great day and the kids enjoyed it as well. Great to meet up with some boardsies too.

Week 9 (of 18, halfway!)
15/07: plan 8k easy. Actual 8km@6:04 HR 141. Had to drop the youngest at camp so took the opportunity to take a different route. Headed to Corcaigh Park but only did a small loop before heading back.
90 mins gymnastics.

16/07: plan 6*800m. Actual 19km@6:10 HR 147. Because of the 5k on Sunday I swapped this session with the long run. Headed up through Newlands Cross to the canal. In hindsight I should have recced the 10k route but I only thought of it when I saw the signs near the canal.

17/07: plan rest, actual rest (unless you count walking around ikea which I reckon can be considered a session!)

18/07: plan 8km tempo. Actual 12.6k@6:01 HR 147. I'm doing the South Dublin 10k on Sunday so decided to do that as the tempo so just did a slightly longer easy run today.

19/07: plan 9.5k easy. Actual 9.7km@6:10 HR 142. Really didn't feel like doing this but forced myself and did grand in the end. I'm really feeling the cumulative fatigue this week. Hopefully I can shake some off by Sunday. I'm going to head out at hmp (4:58 per km) and if I can, I'll push on after 8km. Pb is 49:12 so I'll be close to it.

chickey2

Just lost a massive post which is probably just as well for you guys as it was mainly moaning. Serious loss of mojo here after a week off and I'm struggling to get out. Not enjoying myself at all when I do.
I'm not injured, I've nothing in particular wrong with me, I'm just exhausted and unmotivated.
Got a pb in the South Dublin 10k so it's not all doom and gloom but since then I've struggled. Hopefully it's just the heat/humidity and I'll snap out of it. Lack of routine due to kids off school is also a contribution.

Murph_D

Hang in there C! Agree with the heat, makes it less attractive. Having a run mate or two can help with motivation.

chickey2

Murph_D wrote: »

Hang in there C! Agree with the heat, makes it less attractive. Having a run mate or two can help with motivation.

Thanks D. Went on an 8 k easy today with a friend and it was great. I rarely run with others but I should do it more as the time flew. Hope to get back on plan this week.

Large bottle small glass

https://amp.independent.ie/sport/columnists/paul-kimmage/paul-kimmage-meets-dan-martin-growing-up-with-the-roches-the-scourge-of-doping-and-tour-de-france-ambitions-36026789.html

Just spotted your log in home page and it reminded me on this opening part of a Paul Kimmage article

Enjoy!

chickey2

Large bottle small glass wrote: »

https://amp.independent.ie/sport/columnists/paul-kimmage/paul-kimmage-meets-dan-martin-growing-up-with-the-roches-the-scourge-of-doping-and-tour-de-france-ambitions-36026789.html

Just spotted your log in home page and it reminded me on this opening part of a Paul Kimmage article

Enjoy!

Thanks for that! The whole maternal inheritance thing is really interesting. I'd love to look at some endurance athletes family trees!

chickey2

Once again I've let my log lapse. I think I'll give it a break for a bit but thought I'd just post a quick update as I have been running.

I got to half way in the Hanson's half plan then went on holidays and it went out the window. It's a great plan, and I got a 5 and 10 k pb in the first half but once you miss a few sessions like I did it's hard to come back. I'd give it another go but only if i know I'm not going away!

Anyway, I did the Dublin half which had been the main goal but I knew going on to I wouldn't (and didn't deserve) a pb. Took it easy and enjoyed the beautiful day and managed to pick up a bit towards the end to come in in 1:54. Way off my 1:48 pb but I didn't care.

I planned on taking a week off but then got sick so it turned into two weeks off. Did 5 k today and felt great so will try to get into some kind of routine to keep me ticking over the winter. Think I'll aim for jingle bells again as I love that run.

Annie get your Run

chickey2 wrote: »

Think I'll aim for jingle bells again as I love that run.

See you there so I look forward to our usual annual tradition of you getting faster and me getting slower .

chickey2

Annie get your Run wrote: »

See you there so I look forward to our usual annual tradition of you getting faster and me getting slower .

Lol! See you then.

Huzzah!

Would you consider doing one of the shorter plans? 18 weeks is tough for a half block. Not sure I could do it. Even the "beginner" plan in the book, if you knock the first few Mickey Mouse weeks off, is probably the equivalent of the Faster Road Running plan you've done before.

denis b

Just checking in C and had seen the Strava appearances. Summertime can be a struggle with heat and hols ok. This time last year I started working on the Hanson Half for Trim or Mullingar as I find it easier to commit to training in the winter. Whatever you decide....do enjoy your running.