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But its cold outside
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Saturday 23rd June - 5m in 46.03......should have been 10k in 49.50:rolleyes:
Seeing as i wasn't racing tonight, i decided i'd better do an easy run and so I planned on doing the 10k i was missing but as i was running in the rain and plodding in the puddles i decided the best course of action would be a 5m and aim for 10/12 tomorrow.
With marathon training starting on Monday, i'm still not sure if i'm back up to enough mileage to start the P&D 18 week plan, so i might do a couple of buildup weeks usning Ecolis plans and then do the 12 week P&D plan....not sure what else i can do witht he low mileage for the last few weeks....
Anyway i had no garmin with me and just timed a 5m out and back route i could do in my sleep. it was pretty even paced as i wasn't worried about pace but it took me the out 2.5m to settle into the run. Back in time to make pancakes for the kids after their dinner!!!:D
Totals
WTD:16.73m
MTD: 46.05m
YTD: 476.77m0 -
Sunday 24th June - 11.02m in 1:53:06 @ 10.16/155
I was determined to do 10 -12 m today for peace of mind more that anything, to prove to myself that i could before the marathon training starts tomorrow!!
Its been a few weeks since i ran 5 days in one week and only for the original plan was to run a race yesterday, i would have had a few more miles in on Tue & Thur, but probalby just as well.
Set off with great intention and the weather was glorious...i was sweating within 1 mile and breathing was pretty laboured even though pace and HR were fine.
At 2 miles, just at the foot of a small long hill, I stopped to stretch and hide a small bottle of water, as i was carrying a 250ml water and a 500ml juice. I have never stopped in LSR to stretch before but it definitely helped to loosen out the legs and gave breathing & HR a chance to settle a bit.... after this i was definitely more comfortable and continued along until i reached the 5m turning point, i decided i'd go a bit further to a junction and then turn. I stopped at the junction (5.45m), stretched more, and then headed back, was very tempted to go another bit but no turned.....i was definitely feeling comfortable and found the pace creeping up, had to rein it in a few times....when i got to the junction to turn left for home, i went right and added in a little bit more to round it up to 11 miles, i just couldn't look att he garmin and see 10.9...
Was definitely tired after the run but could have kept going!
10.14/153,
10.09/155,
10.28/158,
10.32/155,
10.19/159,
10.19/155,
10.08/153,
10.14/154,
10.16/154,
10.06/155,
10.07/162
i need to work a bit harder on keeping the pace a bit more even...:o
Totals
WTD:27.75m
MTD: 57.07m
YTD: 487.79m0 -
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Tuesday 26th June - Week 1, Day 1 -7.20m in 1:11:00 @ 9.52/160
Hurray, first one done & dusted.
My plan was to try and include some of Satudays 5m race route into todays run and as a result it worked out a bit longer that it should have. There was no way i was going to stop and walk the last mile back (there's the 1000mile challenge to think off and i'm way behind on that now:rolleyes:)
Anyway OMG it's very warm & muggy out and i was sweating buckets, there was a little drizzle starting as i headed out and i didn't mind but it never developed into cooling showers!!
This run felt tough in lots of places, pace was a bit uneven (no surprise there) and i was glad to get it done. I got my runners destroyed in wet muck and they'll never be clean and shiny again:mad:
9.54/147
9.48/157,
9.50/158,
9.41/160,
10.01/173,
9.52/166,
9.59/164,
9.42/168(.20)
The HR is a bit high considering the easy pace i was going at, but i definitely felt like it was a tough run and i'm definitley not back to 100% but its done and now i can move on to day2!!!
I won't be doing the same route Thursday but will do most of it...just go to kyber a shorter way!!!
Totals
WTD:7.20m
MTD: 64.27m
YTD: 494.99m0 -
Wednesday 27th June - 1m warmup, 20mins diagonals, 1 m cool down
I headed off to the local football pitch for this as i didn't fancy doing it in the Polo grounds in teh Phoenix Park, reckoned it would have been hard to judge it.....and knew it was a bit cooler further up in the North East ' home,
1m warm up was at 10.31
Diagonals
.11m @ 8.53/171 in 56 secs with 37 sec recovery,
.11m @ 8.28/167 in 55 secs with 38 sec "
.11m @ 8.18/171 in 55 secs with 38 sec "
.12m @ 8.14/171 in 57 secs with 38 sec "
.11m @ 8.13/171 in 55 secs with 38 sec "
.11m @ 8.12/174 in 56 secs with 48 sec " this was longer as i was marking the corner as i was finding it difficult to judge the end:o
.11m @ 7.56/173 in 52 secs with 39 sec recovery
.11m @ 8.22/166 in 53 secs with 40 sec "
.11m @ 7.57/173 in 52 secs with 44 sec "
.11m @ 7.55/173 in 51 secs with 41 sec "
.11m @ 7.52/174 in 50 secs with 40 sec "
.11m @ 7.37/177 in 50 secs with 38 sec "
.11m @ 7.29/180 in 47 secs with 38 sec "
.11m @ 7.28/179 in 48 secs with 47 sec "
Cool down = 1.24m @10.23/167
Total 4.61m
I enjoyed this sessions and it was great to do something different. I started off cautiously as it was to be continous running, but as i got nearer the end of the 20mins i speeded up a bit as i knew i would manage to finish without falling over even thought i was sweating buckets!!
Thursday 28th June - 6.30m @9.44/157
It was only when i was at about 3m did i realise that i probaably shouldn't be doing a 6m run today because of the race Saturday morning but as it was an out and back all i could do was finish it. I was sweating too much to walk the last mile as i would have been freezing when i got home, there was a fairly strong wind blowing by 8pm tonight and earlier at about 5pm a very heavy hail shower took the heavy heat out of the air, so bar the strong wind it was pretty perfect running weather!!!:D
I don't have mile splits as i had that function turned off for yesterdays session and i forgot to turn it back on.
Legs felt very heavy and tired by the end......
Totals
WTD:18.11m
MTD: 75.18m
YTD: 505.90m0 -
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Saturday 30th June - Race series 5 miles Chip time 40.06
Well this was my first ever 5m race so i had nothing to compare it to but i knew that McMillan had me sub 40 going on previous races. I knew i wasn't back to this level yet but i'd give it a good try. Did a 1.8m warm up and slotted into the back of the 30 - 40 min wave and praying that i wouldn't be left tagging waaaay behind everyone else...but not so, i spent the first mile trying to pass people who were jogging along/walking and had obviously got their waves mixed up:rolleyes:
When the first mile was done it was 8.01 on my watch and from there i
knew i wouldn't be getting 38/39mins and sub 40 was looking and feeling very unlikey....my legs were tight and i felt like i was unable to run any faster, despite my head saying i could........
mile 2 was 7.54 and mile 3 was 7.48 and this was using the Kyber to try and build in a bit of a cushion for mile 4, mile 4 was 7.45 and then i started dying bit by bit, mile 5 was 8.06, i just couldn't get the legs to go any faster, i was dying inside too, bit by bit( notr really, just thought it sounded good!!!:rolleyes:) bu tthe last 436ft were @ 7.06 so i managed to pull that bit back!!!
Overall on Garmin 40.09 for 5.08m @ avg pace 7.54 avg hr 184, max pace 6.25 max HR 193
I think i'll start a new trend cause Sub XX is so yesterday:o
My 5k PB is 24.01,
10k PB is 50.00
and now
my 5m PB is 40.09:D
2.12m cooldown to round it off nicely to 9m total today
i gave everything i had in this race and i don't think i could have found another second from anywhere and as a result i know have a migraine developing which sometimes happens after races:eek:...i'll have to drive home the 65km now and try get there before it affects my eyes and then hit the bed for a while and see if i can shift it...
I will have to check the chip time later but it reckon its pretty close to the Garmin
Totals
WTD:27.11m
MTD: 84.18m
YTD: 514.90m0 -
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Sunday 1st July - 6.12m @10.15/157
Slow and steady recovery run, decided against doing a LSR of anything more than 6 m. Got back and legs were a bit tight so spent a bit of time on the foam roller and felt like i had new legs afterwards
I went out shortly after 11 for this run and it was very humid with very little wind and i was soon roasting...but seeing the rain this evening i was delighted that i had it done and didn't have to venture out in the rain...i don't mind the rain but i hate that drizzly light stuff..pretty tired now so will be hitting the leabe soon after the footie:rolleyes:, still have a touch of my headache from yesterday so a good sleep is in order to tackle a new week !!!
Today, I just went by feel for this run and when the body was very tired( at about 3m) i just slowed it down until i was feeling good again and then it naturally went back to a similar pace i was doing....first mile was too fast and i had to conciously slow it down as it was a recover run!!
10.03/166:eek:, 10.18/155, 10.10/154, 10.25/155, 10.17/154, 10.16/157, (.12)10.13/170 long uphill incline to finish
Totals
WTD:33.23m
MTD: 6.12m
YTD: 521.02m0 -
Marathon Plan - Week 2
|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|Rest|6 mile easy|5Km Race|6m easy|Session *|15 min recovery|1 hr 45 easy
Friday session: 1 mile warm up, 10x30 sec hills @ 5k-5m effort jog back down recovery, 1 mile cooldown
Plan is to do the session Friday, but might have to be switched to Sat
My easy pace is 9.27 - 9.57.
Week 2 - Run 1 Tuesday 3rd July - 6m in 59:05 @ 9.51/159
this was just inside the easy pace band but it felt a little harder than it should have been. Legs were fine, but i found the heat very intense and again i was sweating buckets......my route was North rd, Ordance survey rd, upper Glen rd, Military rd, Wellington rd and back to North Rd, opposite route to the 5m race, but still a few nice hills in there.
I also ran with someone so found the talking and breathing a bit tought at times...no fear of me shuting up for 5 mins:o
9.54/152, 9.36/160, 9.41/158, 10.00/156, 9.50/166, 10.04/167
Happy enough with the pace and i slowed it down near the end instead of the usual speeding up(but i guess the hill on Wellington rd helped there:D)
Totals
WTD:6.00m
MTD: 12.12m
YTD: 527.02m0 -
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