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Back to Basics...
Comments
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...not one mile was at the target pace :rolleyes:....
Guess it's not just me so.
There's a lot to be said for just running by the feel of it, IMHO. Watching the clock is a pain in the neck and shoulder while you're doing it, and no sooner do you look away than the pace is up or down or sideways.... 0 -
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GIR April 10th
Good god this race was a shocker for me. Just as well this was not a target race or I would not have been fun to be around after!
So we arrived at about 12:30 thinking this is perfect, drop the bags and mooch around for a bit before the start (@13:10) in the sunshine. I crossed the start line at 13:42 according to mr garmin and it was not fun to be standing around in that heat for the delayed start (22 degrees according to my car!|). Also since I’m on a rant what the hell was the point of the starting colours?? I was in the white pen and surrounded by green and reds with people starting to walk before the 1km...wtf .
Right back to the race, no pace in mind as I had no target time but idea was just to keep it comfortable. First 5km were ok, warm but bearable (apart from dodging the walkers) and settled into a nice rhythm. Then we hit the hills and the wheels came flying off. The hills just zapped me of all my energy. I jogged the first one up to s-bends huffing and puffing and managed to recover ok-ish by St Marys and then the next one hit. A couple of people were puking by the side of the road at this stage and this just broke me. I hate watching people getting sick coz then I want to puke
. All form went out the window as I struggled on and 7 – 9 kms were just awful.
I have not felt that bad on a run (race or training) in a long time and even thought about walking the rest of it. I stopped for a few seconds before I gave myself a good HTFU speech and got going again albeit slowly. Then I realised that if I kept going like this I would struggle even to make it under the 60 min mark and there was no way I was going to let that happen even if my stupid foot was starting to give out. Very nice of it to remind me of its presence on the last km of a crap run :rolleyes:. Finally made it across the line under the 60 mins...just about but that was rough going.
I know I’m still on the comeback trail so I can’t be too harsh on myself. It is time to start cranking up the quality of my training though and this was a good motivator. Anyway stats...
Distance: 6.33 miles
Time: 59:44
Avg Pace: 09:27
What’s the story with the crappy t-shirt??0 -
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Cheers girls, really nice to read the encouragement
April 11th Mon
10 easy miles on the bike to bring the legs back to life. Also good time for reflection! It wasn't the time that annoyed me yesterday, it was the level of effort on what should have been a comfortable run.
I think I was freaked out after that I need to increase my pace by a least a min/mile to get those 5 mile and 10 mile targets and on the exact same course :eek:.
So in retrospect yesterday was actually the perfect training run, woke me up as to what I need to do. Hill and interval sessions will be introduced to plan - probably alternate them every week. Good learning experience so worth doing despite my rants yesterday 0 -
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Missed a couple of gym sessions this week as I was just not feeling the grá for being inside on the bright evenings. Hopefully get back to it next week.
Friday April 15th
An introduction to hill training in Ardgillan...:eek:
Met up with Nules10 for a planned hill interval session. 1.77 miles warm-up which was about an even split between flat, uphill and downhill - there is no such thing as just flat in Ardgillan!! I was shattered after this!!
Then she introduced me to the "little" hill which is about 100m with a good incline - perfect for starting this type of training. We did the first one and jogged back down but found the recovery a bit too short so walked down after the next one which was better.
In total 5 of these at the quickest pace we could go - although we were still chatting (in between gulps of air) during some of them so maybe not really the quickest :rolleyes:. Idea of course is to build up the number of intervals and be able to jog down. Then we can move onto the "big"hill
Cool-down jog/walk back to cars...naturally car park is at top of hill!!
Cheers for the session and the company Nules, def a good workout.
Planned LSR in park tomorrow - distance tbd!0 -
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In total 5 of these at the quickest pace we could go - although we were still chatting (in between gulps of air) during some of them so maybe not really the quickest .
Probably the worse kind of session to try get to know each other.
Was a good workout alright my glutes were well and truly aching this morning so we did something right
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And that is some hill in ardgillan!Well done! have never run in Ardgillan but love it there.
Last time I was there I had to wrestle a buggy with a new born and 3 year old! up the hill, dont think I could ever run it!
Lol, cheers girls. So when are you going to join us there for a session??? It'll help with the speed training...or so I'm told anyway 0 -
Probably the worse kind of session to try get to know each other.
Was a good workout alright my glutes were well and truly aching this morning so we did something right
But sure it was good fun eh. Not a ache or a pain this morning though, bet tomorrow morning will be a different story!! 0 -
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Sunday April 17th
LSR in the park with Nules this morning and it was a beautiful morning for it. No real plan in mind but I knew I wanted to do a minimum of 8. Nules had planned 10 so if I could hang onto her for the extra 2, then that would be great. First half we did the nice side of the park and threw in the Kyber and Upper Glen hills. I chickened out out the furry glen in an effort to make the 10 comfortably but it will be on the hitlist next time!!
Trying to get better with hydration and nutrition during runs so at about 7 we stopped for water and gel. No real need for a gel over 10 miles but wanted to get the stomach used to them again. On we trotted to finish out the 10. Delighted to get back to double digits again and legs feel good.
To say this run was at conversational pace would be an understatement Definitely much easier to run with people on a long run, times flies when you're having fun!
A nice walk in Skerries afterwards stretched out the legs so all good...
Distance: 10.05 miles
Time: 1:45:20
Pace: 10:290 -
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Sunday April 17th
LSR in the park with Nules this morning and it was a beautiful morning for it. No real plan in mind but I knew I wanted to do a minimum of 8. Nules had planned 10 so if I could hang onto her for the extra 2, then that would be great. First half we did the nice side of the park and threw in the Kyber and Upper Glen hills. I chickened out out the furry glen in an effort to make the 10 comfortably but it will be on the hitlist next time!!
Trying to get better with hydration and nutrition during runs so at about 7 we stopped for water and gel. No real need for a gel over 10 miles but wanted to get the stomach used to them again. On we trotted to finish out the 10. Delighted to get back to double digits again and legs feel good.
To say this run was at conversational pace would be an understatement Definitely much easier to run with people on a long run, times flies when you're having fun!
A nice walk in Skerries afterwards stretched out the legs so all good...
Distance: 10.05 miles
Time: 1:45:20
Pace: 10:29Wechickened out of it
La la la...http://www.corkcitymarathon.ie/therace/teamrelay/.....:rolleyes:0 -
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OMG you're like the little devil sitting on my shoulder whispering great ideas in my head :eek:...tell me more
Will you be holding time trials for your team lke RQ is 0 -
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Nope I didn't spot 3 super elite amigos running around the park. Figured you might be around so kept an eye out to make sure we made way for the stampede past us!
Stampede! I think not! They kept me at a good steady pace alright, probably a bit faster than I would have done on my own. But it felt great being able to keep up and maintain the pace. 0 -
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Yes..anything faster than a 9.15 minute mile and you're off!!
Lol - looks like I would qualify for that. Signed to womens mini yoke with a friend who is new to running. I know she's not going to make it to start line so I'm on for any excuse that gets me out of it...I bags the shortest leg 0 -
First time trying intervals and I had no idea what to expect really so I thought conservative would be the best way to do this. I had set up a workout in the Garmin (first time also!) for the following:
- 1 Mile warm up
- 5 x intervals...
a) 400m @ 08:30 pace
b) 2 min recovery jog - 0.75 mile cool down
5 x 400m Split Pace:
1. 07:25
2. 08:05
3. 07:44
4. 08:04
5: 07:16 - gave up trying to slow down :rolleyes:
Nice cool-down jog back to car.
Lessons learnt:- Intervals should not be this much fun...
- from point 1, obviously not enough repeats so need to increase to 10? (would this be correct??)
- Pace times should not be all over the place - increase pace range and stick to a set target.
Should pace be at target 5km pace, yeah?
Total Distance: 3.84
Time: 38.04
Avg Pace: 09:550 -
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Micilin Muc wrote: »I tried intervals for the first time last week too, 5x 400m at my pace for a 5km race. This is from the Hal Higdon Intermediate Half Marathon plan.
I'm still trying to work out how to display the current interval's pace on my Garmin 305. There must be some way!
micilin thanks for that. As LB says below just use the arrows to swap displays to see the interval pace. To be honest I found checking the watch very distracting, not to talk of the alerts that I was going too fast.Won't it do it if you have it on current pace rather than lap pace?
@shazkea that's good going. Intervals is something I've missed out on since not being in a club anymore. You've made me want to do them now! That made me laugh - intervals are not meant to be fun you know!!Intervals.......Look at you....Next you'll be posting V02 Max and Lactic Threshold sessions.....:D
Nope they don't have that chapter in Running for Dummies so no idea what you're on about...can you set up a Garmin workout for those sessions 0 -
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Best of luck with the intervals shazkea. Have been doing them for the past couple of weeks myself for the first time and have found them great in terms of building speed. My recoveries would be somewhere just under half the time of the interval run if that's any help. Ed.
Thanks Ed. I have been keeping an eye on your progress and intervals and you're doing really well. Actually got a really good link off your log about the VDOT calculator so will use that the next time for intervals. I haven't gotten around to reading about what the hell VDOT is but will use the pace and times recommended 0 -
Similar to lots of people I've had to re-jig the schedule to fit the LSR in so it was LSR time today. I need to hit the road to the West later so I was in the park early-ish this morning.
Due to the freakish weather, it was time to resurrect the singlets from the bottom of the wardrobe...flipping thing ended up cutting the underarm off me. I now understand how sore chaffing is
. Body Glide may be on the shopping list!!
Hated the first couple of miles but then I hit the Kyber and that woke the legs (and me) up and from there it was cruise time. I took in the Furry Glen as well - dunno why I was nervous of that. I was out at Knockmaroon gate before I realised I had finished it. Seemed much bigger during the GIR :rolleyes:...
Nice run and I felt good during it - a lovely muggy day in the park. Some queue for the zoo though, did everyone in Dublin decide to go today.
Distance: 12.04 miles
Time: 2:01:59
Avg Pace: 10:080 -
Similar to lots of people I've had to re-jig the schedule to fit the LSR in so it was LSR time today. I need to hit the road to the West later so I was in the park early-ish this morning.
Due to the freakish weather, it was time to resurrect the singlets from the bottom of the wardrobe...flipping thing ended up cutting the underarm off me. I now understand how sore chaffing is. Body Glide may be on the shopping list!!
Hated the first couple of miles but then I hit the Kyber and that woke the legs (and me) up and from there it was cruise time. I took in the Furry Glen as well - dunno why I was nervous of that. I was out at Knockmaroon gate before I realised I had finished it. Seemed much bigger during the GIR :rolleyes:...
Nice run and I felt good during it - a lovely muggy day in the park. Some queue for the zoo though, did everyone in Dublin decide to go today.
Distance: 12.04 miles
Time: 2:01:59
Avg Pace: 10:08
Were you wearing red? I think I spotted you as I drove over to the Papal Cross. If I had known you were going I'd have arranged to meet up.0 -
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