Middle-Aged Ambitions

RubyK · 30-01-2012 10:14am

Congrats slowsteady, that was a brilliant run! Well done on the pb, you must be delighted.

It was a great value race, the goody bag was really generous

slowsteady · 01-02-2012 9:31pm

Easy 8.24 miles, 8:34 pace

Two late evenings in a row meant enforced rest so was looking to get out this evening but not looking forward to the temperatures - softie:p

In the event got home for a couple of hours at lunchtime so got to run in the bright sunshine - much better, lovely run. Soles of the feet got very wet on Sunday and thought I had blisters but while tender, no blisters. Were very sensitive today and if I'm not careful I think they may develop.

Easy run but found I was sub-8 min for first two miles and had to put the brakes on.

slowsteady · 02-02-2012 11:35pm

Tempo 5 miles, 7:04 pace

Legs were a bit tired after yesterday and soles of the feet were still tender so plan was to take it easy enough 37/38 min. But the best laid plans of amateur runners and the instinctive greyhound(

) chasing a quarry took over.

Winter league run, warm-up was from minus-something so blood temperature was achieved by the start. Went out in the middle of the pack but noticed it began to split fairly quickly, tagged on the back end of the first group but thought the pace a bit fast, put this down to me being not up to it:rolleyes:.

Struggled with the first mile and a half thinking this was much tougher than I had reckoned on, when most of the group peeled off sharp left and I realised they were only running the 2.5mile loop - idiot:o. Now found myself largely on my own with another half mile of uphill which I ran tracking down a couple of runners up ahead. Turn for home and the legs were starting to feel it but kept them turning. In last mile or so started to be passed by the real runners but passed a few of my own - the competitive instinct is a great motivator:). On the final lap of the track was passed by five of the faster handicappers, the legs in bits, but found a bit of something and sprinted the last 150yd myself and ran down 5 of my own - first time I ever produced a finish:p

Result was to equal my best ever 5 mile! Not planned, probably stupid but there you go, done now. Original plan was to have a go at the time next week, planning is not my strong suit. Need an easy weekend!

slowsteady · 04-02-2012 4:24pm

Easy 5.3 miles, 8:26 pace

Cold few days and forecast was misty rain this morning but wanted to get out early as had things to do. In the event 6 degrees and absolutely perfect, light mist, no wind, warmed up in no time. Legs felt good, roll on tomorrow's LSR:).

slowsteady · 05-02-2012 3:31pm

Medium/Intervals 12 miles, 8:14 pace

Would be a long run by my recent standards but barely a warm-up by what is going on here in the logs this year:p.

Up early providing taxi service so geared up to make the best use of the time. Cool and still around town but took off in an out and back loop generally following a shortened version of the half marathon route. Warmed up by the most georgeous red sky at dawn - days like this make you glad to be out - legs were good too, pace reflected this, bit too fast for a LSR (MSR:o) but let it go as life was good.

Got back to town and went over to the park and did 6 x 400m at about 10k pace with 90 sec recovery. That burned off the last of the energy and a final cooldown mile back to the car.

Only 140 miles so far for the year, but hadn't managed that by the Great Ireland 10k in mid-April last year so more than happy. Legs for the moment feel good, left achilles is always niggling but no real bother at present. Happy to go along with present mileage and maybe put some more tempo into some of the sessions.

slowsteady · 06-02-2012 11:38pm

Hill Repeats 1.5 miles

Late out of work, had to do a taxi drop for a school quiz, 20 minutes to spare, what do you do? Hill repeats are one thing.

Did three repeats, very tough on the calves but good workout in the time available. Need to do more of these in the coming weeks.

slowsteady · 08-02-2012 9:08am

Easy 3.3 miles, 8:20 pace

Had to do a taxi pickup in town so pulled on the gear and did a quick loop around by the Bridge and up to the golf club. Nice steep half mile climb to finish, put the tender muscles from the previous night to the sword again. Good workout.

Garmin added a mile to the run for some reason - did it in 0.99seconds - fair going

slowsteady · 09-02-2012 11:11pm

Tempo 5 miles, 7:01 pace

Tonight was the last night of the winter league but with the Anne Valley 5 mile on Saturday intended to take this relatively easy. Had no actual plan going out, no watches allowed, so ended up tracking the faster members of our group. Remembered what happened last week too late but at least one guy I was tracking was doing the longer 5 miles with me - whew!

Pace was fairly brisk but my breathing was very free for some reason, more than can be said for my legs, but I kept track of my man and the distance passed. In the final mile and a half I struggled to keep in touch but held on till I lost him in the crowd as we hit the stadium for the final 400m. Like last week I summoned up a sprint for the final 200m and as I got to the last 20 metres realised the clock said 34:54 but it was too late to get the magic number and had to settle for 35:03 or something close. I lost a bit in the crowd at half a mile to go, but for that....

Problem is that recovery for a proper go on Saturday is doubtful but will take an unofficial PB by 15 seconds any day:)

RubyK · 10-02-2012 9:49am

slowsteady wrote: »

a mile to the run for some reason - did it in 0.99seconds - fair going

Those hill repeat sessions look to be paying off

Great going in the Winter League! I chickened out

Best of luck Saturday, what are you hoping for? Weather looks to be ok - no wind anyway.

slowsteady · 10-02-2012 8:55pm

RubyK wrote: »

Those hill repeat sessions look to be paying off

Great going in the Winter League! I chickened out Best of luck Saturday, what are you hoping for? Weather looks to be ok - no wind anyway.

After last night not too optimistic, but if the legs hold up I would like to get an official time of 35 min. Not run the race before but know the road and that hill up past the castle could be the killer. Here's hoping!

slowsteady · 11-02-2012 7:41pm

Ye shall reap what ye shall sow, and so it proved today.

Having pushed the body on Thursday evening I knew any chance of a good result today was unlikely. 40 hours recovery, at my age:p, was never enough and the weather matched my mood at registration with rain and a cold breeze off the sea. Half a mile into a warmup headed back to the car for an extra top. Decided to head out with a 35 min target in mind and see what happened.

First mile was downhill so a pacey 6:25 was followed by a flat second in 7:01 but legs were weak and were not able for the hills in the next two miles both 7:35s. Nothing left for the final downhill half mile and the last mile took 7:15. Overall 36:03, exactly one minute slower than Thursday night.

No surprise but disappointing at the same time, looking at the course Thursday was the better bet for a good time, so no harm done. Tactically would have pulled a better time with a slower start but not in my nature - a gamble that didn't come off:o.

Onward and upward (we hope) - there is another 5 miler next Sunday:)

slowsteady · 13-02-2012 8:46pm

Easy 5.3 miles, 8:41 pace

Missed out on a recovery run yesterday as had to head off to the Big Smoke (i.e. inside the M50) early.

Legs missed some sort of a shakedown as they were a bit contrary this evening. Took it easy as the achilles was protesting after two races in 3 days and no much TLC since. Nice to be out before/while darkness was descending, a couple of weeks of lengthening days and we will be sorted.

slowsteady · 14-02-2012 5:50pm

Steady 10.1 miles, 7:55 pace

Have to go to Dublin this evening (day that is in it:p - OH did a runner with the kids, All- Ireland Dancing) so got out of work early and having picked up the necessary temptations in town pulled on the gear for a quick 10 miles. As I am under a bit of time pressure made this a steady run with a sub-8 target. Did 9 miles at 7:47 average and let last mile be the warmdown. Legs are good but not happy with achilles still.

Have to go, you never know, might be my lucky night:rolleyes:.

slowsteady · 15-02-2012 9:09pm

Easy 5.3 miles, 8:48 pace

Recovery type run after yesterday, ran by feel, mentally switched off as otherwise feel all the aches and pains, real and imaginary - make any sense?

Happy with result, HR only 129, sign of age:D

Overall happy with YTD of 170 miles, legs are comfortable, able for more, 18 weeks to Waterford marathon start weekend after next, so good base.

slowsteady · 18-02-2012 9:29am

Easy 5.3 miles, 8:40 pace

Missed a run Thursday after a massive night on the gargle Wed night, just as well had a day off work:p. Filled in with a relaxed run to keep legs loose ahead of Sunday. Legs felt very stiff after the day off but were OK once they warmed up properly.

slowsteady · 19-02-2012 11:25pm

Missed on sub-35 in winter league 10 days ago and suffered the consequences last Saturday when even missed on sub-36. Reckoned on this race as a much better bet for a PB, flatter and faster.

Things looked even better this morning when arrived, clear blue skies, no wind, sun shining and chill gone from the air. Met up with a girl I used to work with, first time for some years, looking fit, well and...younger:mad: than me - reality doesn't lie. No idea what pace she was able for but suspected I would be in trouble as she lined up nearer the front than me.

First mile was downhill so couldn't resist my weakness - off too fast - 6:15, still time in the bank I thought optimistically. Next mile generally uphill and paid for the start, 7:16, so lost most of the advantage. Had kept my friend in sight from the start and passed her after 3/4 mile but as we started the third mile she returned the compliment and I then used her as a target for the next 2 miles. Both were slightly net downhill and I was really hanging on, paying for the start I thought, legs on the verge of bending. Concentrated on form to keep it together and was only 20 yards back at the start of the last mile, 6:53 and 6:51 so needed a 7:45 for the last mile.

After a further third of a mile there was a sharp (to me) rise for just 200m but it was enough to drain whatever I had left and I was done for. It took all of my willpower to avoid walking, the legs were gone, I struggled the next 1/4 mile while my friend took off for the line. The last quarter was downhill so made some kind of effort but it wasn't pretty. 7:21 plus a few to give a net 34:47 for a PB - the only good thing about my race today:).

My friend beat me by 30 seconds and I think if I had paced things better I could have got close but today was as close to perfect conditions as one could wish for so it might be sometime before I get the chance again. I was close to the edge most of the race, so there was little in the tank, HR 91/92%, so the only improvement left is pacing the race.

RubyK · 20-02-2012 10:30am

Congrats on a great pb!! Great running in Kilmac

irfrm · 20-02-2012 1:03pm

Well done on PB, I just have by a few sec's:p Amazing that we are
running such similar times, have to look at race pace
as split times are too erratic costing us better times.

slowsteady · 26-02-2012 5:42pm

After the great experience at the 10 miler last month had this one down as an early chance to wipe away a very poor PB at 10k.

However circumstances did not bode well as I had not run a step since racing the Kilmac 5 miler last Sunday. During half term my kids were competing in a dancing competition in Citywest and went up to see them a few times as work allowed. Close exposure to large numbers of people and I picked up my first dose of man-flu in a couple of years. By Tues I was in trouble and Wed/Thurs I could have easily gone to bed and stayed there but struggled through. Fri was mending and Sat was better. Went to bed hoping Sun would be recovered.

Got up feeling (sort of) OK but still with snivelly nose and coughing mucus but didn't write it off just yet. Breakfast and a walk with the dogs and the body felt better but the legs were not playing ball. Decided to travel and go for a warmup before making up my mind. Probably silly but I really wanted to clear out that PB (47:10) I knew that should be possible with any kind of reasonable performance.

Did a couple of miles warmup and other than sweating more than usual felt reasonable so decided to go out and see what happened. As usual headed off ambitiously at around 7:05 pace which I held for a couple of miles but knew would blow up so cut back to around 7:20 for the next 3 miles. By that stage I knew the PB was on and for the final 1.25 miles managed a sub-7 pace helped by seeing the clock up the finishing straight to get there in 44:48:D.

Absolutely delighted as knew from previous races that there was not much better in the tank on a good day, never mind today. It was knowing from reading these logs that one weeks training, just before a race, will make almost no difference that tempted me to try and the result proves it. The rested legs balanced up the rest of me but the loss of the week will count more for Mallow in a few weeks but - for now - who cares:).

irfrm · 26-02-2012 6:25pm

Well done on another PB, two PB's in a week, must be happy with that. What race are you going next Sunday:).

Will have to find a 10 km for myself.

slowsteady · 26-02-2012 10:07pm

irfrm wrote: »

Well done on another PB, two PB's in a week, must be happy with that. What race are you going next Sunday:).

Will have to find a 10 km for myself.

No race planned for next couple of weeks, need to do some training for a change:p

Happy out today as had not expected that. Need to get in some proper training as booked to do Mallow Paddy's weekend

RubyK · 27-02-2012 10:43am

Another pb! Great stuff! You are in flying form.

slowsteady · 29-02-2012 12:43am

Lactate 8.5 miles, pace 8:02

After two PBs in a week and a dose of man flu in between it is back to reality this week - training:p. Signed up for the Waterford marathon last month and yesterday was the first day of the P&D 18-week training plan, fortunately a rest day. Today however was 8 miles with 4 at HM pace which for me is 7:30.

Had a night-time meeting back at the job so needed to get this in on the road home before dark. Under time pressure as usual so the warmup was 2 miles too fast at 8:10 before doing the 4 at lactate threshold which were managed at 7:20, 7:36, 7:32 and 7:28, the second one slightly uphill into a light wind. First w/d mile was a struggle but finished with 8:30.

Because of the race on Sunday felt the lactate building in the quads fairly quickly so was glad to be able to complete the 4 miles at the target pace. Good start but long way to go.

slowsteady · 02-03-2012 9:17am

Aerobic 10 miles, 8:47 pace

P&D plan wanted 9 miles at 9:00 pace.

Have always had a problem with lower paced runs as I mentally start doing an inventory of all the aches and pains and this one was no exception. Usual suspect, my left achilles, started to shout and complain - I think this is caused by my running style as when I settle back to a pace I also settle back on my heels and this increases the stress on the achilles as the weight distribution is wrong. Maybe I am just a cr*p runner?

Run was fine but kept having to check the watch to stop the pace creeping below 8:30. Could feel the residual lactate from the previous run for the last couple of miles so glad to finish in the semi-darkness. Light enough at 6.30 in the morning to start thinking about getting the shorter runs in before work - roll on summer:)

slowsteady · 04-03-2012 12:00pm

Recovery 4.27 miles, 8:35 pace

Yesterday. My recovery pace is supposed to be 9:30 but I cannot run comfortably at this pace so went out at as easy a pace as I could manage. Average HR was just 127, lowest in over a year, so tried at least.

LSR 12.19 miles, 8:36 pace

OH alarm went off at 6:50 this morning so no lie in after that. No frost but even with the gloves and hat it was bl**dy freezing for first 4 miles till hit a sunny patch. After that it was a lovely run, ran at a relaxed pace and even the hilly route didn't bother me. Sorry I wasn't in Ballycotton this morning, great day to be out.

slowsteady · 09-03-2012 9:29am

Aerobic 8.46 miles, 8:44 pace

Anyone looking for a positive update look away now... ...or move on to piece below.

Due to do this run on Tues but daughter's 16th birthday, ate too much and postponed till following night. Wed night I was late out of work and dinner was on the table when got home so ate a small dinner (as I thought) and intended to give it 2 hours and head out. When the time came around felt more like putting up the feet and hitting the TV and snack box but pulled on the gear and headed to town where there was some lighting. The temperature was 6 degrees but the first couple of miles were into the slight breeze and the wind chill cut through me like a knife, no hat or gloves and a short sleeved shirt whose wicking properties apparently apply to heat as well as sweat:). By this time I had no feeling in knees, ears, nose or fingers and core temperature was way down but a turn took me out of the wind and I started to thaw somewhat. But now dinner resurrected itself and I spent the rest of the run trying to keep it down and was near to parting company a good few times - not pleasant. I had a couple of opportunities to cut the run short but sheer bloodymindedness and having wimped out the previous evening wouldn't let me. Once I had hit the 8 mile target I really resented the extra 0.46 miles back to the car - into the wind again. There were supposed to be 10 x 100 strides included in this run but even one would have had me and dinner heading in different directions. A horrible, horrible run.

Aerobic 10 miles, 8:33 pace

Thurs, back on track with this run, missed the scheduled days rest between runs so legs felt sluggish starting out but had the advantage of doing this in late afternoon, amazing the difference a bit of natural light makes. Temperature was 12 degrees but slight chill was still in the breeze, a long sleeved shirt helped this time. Needed to include strides in this run so after a couple of miles warmup put in the first 5, didn't have the energy the hit them full throttle so concentrated on form. Kept general pace to the targeted 9 min for most part, found this easier than usual, and put in second 5 strides towards the end. Not a great run but infinitely better than Wed.

Home, shower, dinner and off to the blood bank where they were giving out cool red drink bottles so will christen that on the weekend:)

belcarra · 09-03-2012 10:08am

There's plenty to take out of the Wednesday night run - Conditions were poor and your clothing choices even poorer ;-) yet you persisted even though you were freezing out there. I had a similar story for a 40 min portion of my 30 mile run last weekend where I was freezing as a result of the cold wind coming in off the Coast Road in Clontarf. I think we both did the same thing and just poughed on and got through it which is all you can ask for in those situations.
You didn't take any shortcuts so the mental strength is there in spades and sometimes that is more important than the physical strength!!
Well done!

slowsteady · 10-03-2012 3:12pm

Recovery 5.3 miles, 8:43 pace

Unreal weather for this time of year so will just enjoy it. Straightforward recovery run, in humour to take it easy so kept pace down. Wednesday night a distant memory today and may it remain so.

slowsteady · 11-03-2012 12:14pm

LSR with 8 @ MP, 14.65 miles, 8:32 pace

Out early but mist was around for most of the run so not as pleasant as it might have been. Legs felt lethargic for the first couple of miles so knew the MP miles were going to be hard. Put this down to the blood donation the other night as have been crashing out at 10pm rather than my usual midnight plus.

Sure enough when stepped up the pace struggled to keep to 8:00 but averaged 7:59 in the end:), but the effort was much harder than it should have been. Pity HR monitor needed a new battery as would have liked to have seen what it showed. Found it hard to keep even to 9:00 pace for rest of run, batteries completely gone. Need to recharge in front of Eng v France and athletics for the rest of the day:P.

slowsteady · 13-03-2012 11:01pm

Aerobic 9 miles, 8:41 pace

Out in the dark on country roads tonight, something different, just enough light pollution reflecting off the cloud on to dry roads to see where I was going. Know the roads so no major issue but only to be repeated in this kind of unique weather.

Ran blind (no checking watch), kept the pace steady but found it tough on the legs.

slowsteady · 16-03-2012 9:41am

Lactate with 4 @ HM, 8.3 miles, 8:10 pace

Found this run tough from the start even though I took the first couple of miles relatively easy. When I tried to wind things up to half marathon pace, 7:30, the legs didn't want to co-operate and really struggled to average 7:40 for the 4 miles. Disappointing run but the lack of life in the legs this week is more worrying.

slowsteady · 17-03-2012 12:13am

Recovery 5.3 miles, 8:47 pace

This run was not due to be done till tomorrow but given the day that's in it and an opening tonight went ahead with it early. Easy paced run in a light drizzle, legs feel better than lately.

slowsteady · 19-03-2012 11:50pm

Legs have not felt right since giving blood last week, lethargic, no energy. Now, they were not too special before that either, so maybe its not connected.

Did nothing the past two days, called it a taper:o, stayed off the booze though. Got up this morning and dragged myself through getting geared up, took the dogs for a walk but no zip in the legs, two hour drive didn't do much to liven things up either. Hit the line knowing a decent time was not going to happen. Started well back as I knew a fast start would be the end of me but when I found myself behind the 80 min pacers pepped it up a bit and got the first 2 miles in 7:29 and 7:33 so all good so far. Picked out a couple of people to pace off but clocked 7:10 (downhill) and 7:29 for the next couple which was too fast. The legs had been burning up from the start and continued to do so right through the race, breathing was fine (well as good as it ever gets). Mile 5 was out by the racecourse and exposed and while the wind was light enough it was enough to put me off and 7:48 resulted. Real halfway was another 10 seconds which was 75:30 pace, way better than I had expected.

By this time I knew I couldn't keep up the pace and the remainder of the race was a battle to avoid blowing up, as a few did along the way. 7:55, 7:54, 7:46, 7:57 and 7:47 are the tale of woe but I was on the edge the whole time so even though the times were poor I know the effort was high and the mental battle was the one that was won. So 77:16, a poor enough return after 74:00 in Dungarvan but I would have gladly taken it on the start line so overall happy enough.

Need to get back to building up the training for a month or so before racing again, but there are a couple of good local ones the next few weekends....

slowsteady · 25-03-2012 7:48pm

Tues, recovery, 4.3 miles, 9:25 pace

The day after a disappointing visit to Mallow so slow recovery was in order. Took it steady, so steady that my HR was 120

, seems savage low.

Thurs, aerobic, 8 miles, 8:09 pace

Up in the big smoke for a meeting but got away early for an appointment at B2R with Kevin for a gait analysis. Assessed as overpronating as previously and picked up a pair of Saucony ProGrid Omni 10s. While there I went next door to Tymon Park and did a couple of loops. Used the old runners as didn't want to ruin the new ones with urban dirt:p. Nice place to run but too small for longer runs - hate retracing my steps. Fantastic sunset in contrast to the pouring rain that met me halfway home.

Fri, aerobic, 5.3 miles, 7:59 pace

New runners run, felt a bit strange but ran along by feel, grand.

Sat, recovery, 6 miles, 9:23 pace

With Tuesday slowest pace I have run for a long time, felt far harder than it should have.

Today, LSR, 15 miles, 8:46 pace

Planned on running this somewhere between 8:30 and 9:00 pace, undecided which end of the range and where I was going to run - planning how are you:rolleyes:. Legs felt heavy, no spectacular bounce out of the new runners, but no niggles either. Ended up doing a real up and down roller-coaster loop which included over 1800 feet of climbing so maybe that was why it felt so hard.

Not sure of the verdict on the runners, sound noisy on the road but I know I have a heavy step, will give them a week or two and see then. Concern over the way the legs feel almost all the time for the past couple of weeks, no life at all, no magic bullet from the runners which is maybe what I was hoping for.

Hit 350 miles for the YTD, first time to put three 100+ months together so maybe persistence is all that is required.

slowsteady · 27-03-2012 9:19pm

Lactate with 5 @ HM, 8.3 miles, 8:12 pace

Lovely warm evening, should have been a lovely run but did not work out quite that way.

2 mile warm up and then into 5 miles at half pace which should be about 7:30 pace but first mile was a struggle at 7:33 - downhill:eek:. Miles 2 and 3 were worse at 8:01 and improved slightly for the last two at 7:40 and 7:45. Felt so bad after mile and a half the I was ready to pack it in, no life in legs, both style and breathing ragged. Stomach was stuck to my spine with stress of trying to hold the pace and HR was 147, 150, 151, 150 and 152, essentially race pace. Fell back to 9:30 for the remainder of the run - not able for anything better:o.

Bothered by the the effort required in my runs lately, killing the love.

slowsteady · 28-03-2012 10:10pm

Recovery 4.3 miles, 8:22 pace

Did this under pressure to go collect the kids, conscious I was late starting out. Consequence I was that I ran this too fast, particularly the first mile, 7:51:eek:. Eased it out for the rest of the run but not enough really. Still trying to get used to the new runners, my excuse:).

slowsteady · 30-03-2012 8:24am

Aerobic 10.1 miles, 8:38 pace

Warm evening but headed out steady enough, decided to try and concentrate on form so pace was a bit saucy for this kind of run, 8:20 for the first 5 miles. Found it tough in the heat so slowed it down for the second half, closer to 9:00, but what bothered me was the effort required, yes it was warm, but not too hot, but my HR was 140 and rising as I was slowing? Find it hard to understand at present. Finding it hard to get used to runners, not as much bounce as I would have expected from a new pair.

slowsteady · 02-04-2012 11:07pm

Aerobic 5.3 miles, 8:18 pace

Have not been happy for weeks, either couldn't hold pace or runs were much tougher than they should have been, legs have not been happy either. Finally the legs rebelled after the last run, right knee seized up and two achilles were very sore, abandoned all running for the weekend.

Have not been entirely happy with new runners so bit the bullet and went to town to buy a pair of Asics 2170s on Saturday, the update of the old reliables 2150s. Two pairs in 2 weeks:eek:, but got a good deal:D.

Left the runs (and the training plan) on the shelf for the few days. Went out this evening for a relaxed few miles in the new shoes. No miracles but after a couple of miles was able to pick up the pace. Legs feel OK now but will need a few runs to get a true picture, will give it a week and re-assess.

slowsteady · 07-04-2012 4:40pm

Wed, Easy 5.3 miles, 8:16 pace

Legs were tired and stiff since previous run so kept this steady enough. Found it hard enough for the pace achieved.

Fri, Steady 8 miles, 8:03 pace

Target for this was between 7:25 and 7:38. Struggled with this from the start, after taking it easy till the legs got going found it almost impossible to raise the pace to that required. Almost gave up at one point when I found the pace was down to 9:13, albeit on a small hill, but ground it out to the 8 mile target. Strolled home another mile and a half but didn't feel the benefit of the warmdown and stretches, legs were sore for the rest of the evening. Was pretty much full on but didn't break 8 min and HR was 147 which for me was 10 beats higher than a few months ago. Not sure what the problem is, but there is one.

Sat, Recovery, 6 miles, 9:24 pace

Got up this morning to see if I could get the legs out of their lethargy by giving them an easy run. Worked to a point during the run but they feel beat up now. Again effort and HR were too high for what I was doing.

slowsteady · 10-04-2012 9:34am

LSR 14.4 miles, 8:58 pace

Skipped Sunday, family day, and postponed this again yesterday morning when I saw the rain:D.

Got out in the sunshine at 6pm intending to run at around 9:00 pace. Picked a tough enough route with over 1,000 ft of hills so no wonder I found this hard. Instead of it getting easier as I got into the run it seemed to get progressively tougher and it was only after finishing I put two and two together (bit slow:p). The temperature starting out was cool enough but with the breeze and the shadows the sun was fairly ineffective so that by the time I finished I was frozen. No pleasure in this one but my own fault for not remembering this was an Irish bank holiday and wearing a couple of extra layers.

slowsteady · 12-04-2012 8:47am

Easy 5.3 miles, 8:03 pace

Skipped on Tues as right knee was very sore and nearly did the same last night but needed to get out as I'm slipping badly on the plan at present. Decided to go out and pick up the pace if the knee felt OK. Nice evening but wore double layers after Monday:p, no serious reaction so kept up the pace for the whole run. Felt OK afterwards but knee very sore this morning.

Got my deferral from Cork last year so now going for the half instead, 7 weeks this weekend, need to get that plan back on track:o.

slowsteady · 21-04-2012 12:57am

slowsteady wrote: »

get that plan back on track:o.

Haven't run for 9 whole days..... so the plan has gone to ****

Knee didn't come on over the next couple of days so copped myself on a bit and between the knee and the achilles decided to give the legs as much time as was needed, got sick of the constant niggle for the past 5 or 6 weeks. The result was that a few days..... extended to a few more days..... extended to a few more days... at the end the legs didn't feel significantly better so what to do?... run a 10k race?... not logical, but I am not Mr Spock:D.

There was a 10k this evening which is as local as they come so wanted to do it but was still unsure so went along and did a couple of miles warm-up before I registered. Did another bit before the start so the legs were well loosened out after their holiday. Down at the start met a cousin and between this and that the start was called and we were left chasing the pack! Spent the first quarter mile trying to get the Garmin working while running.

Ran this with no plan as by this stage had no idea where I was at and it was not an easy course, three loops with a short steep climb on each loop. Seriously anticipated running 48+ as with a week and a half off and poor running previously was not really in 'form', against that I had had a good 'taper':p

Had no real pace in mind and had missed tracking the first quarter mile so followed the crowd, too fast as usual but the first hill took care of that. 16:35 for lap one. Shower of rain at the end of the lap followed by a beautiful rainbow took me to halfway. By this stage I was feeling the run and on the second time up the hill seriously contemplated giving up and calling it a day, I was being passed and passing no one, feeling it tough on calves and thighs and generally sh**. However with most of those passing me I would be there and there abouts in other races so I knew I wasn't as bad as I was feeling. I got to the end of the second lap in 30:16 on the race clock which surprised me but offered some encouragement.

Lap three, mile 5 & 6, I mentally moved to a better place and got into a 'running' mode for the first time. I picked a couple of those who passed me and tracked them as far as the 'hill' for the last time and managed to pick them off but as we hit the last half mile one of then got me back. Finished OK and was surprised as any to see 45:20 on the clock. Delighted with that but looking back from the Garmin not sure it was the full 10K - did 5.96 miles in 44:18 and find it hard to believe I did the other 0.25 miles in 1:02 (4:08 pace) but I will take the positive that it was not 48:xx.

Legs are tired but in a nice way so hopefully I am back on the road again:)

slowsteady · 22-04-2012 9:17pm

LSR, 16.3 miles, 8:51 pace

Legs felt stiff and tired after Friday evening, not surprisingly, so gave the recovery on Sat a miss as I wanted as good a run as possible today.

Grand morning, fine, clear, somewhat sunny, light breeze, great day to be out. Covered a big chunk of the Waterford Mara route, but in reverse, including the biggish hill in the middle. Started out very easy +9:00 pace but once got over the hill at about 11 miles stepped on the gas and averaged 8:15 to the end. Felt tired but OK although knee is sore again this evening. 48 hours rest and we will see where we are.

RubyK · 23-04-2012 9:54am

Well done on the 10K slowsteady, and nice pace for your LSR yesterday. Hope the knee will settle down, have you seen a physio about it?

slowsteady · 23-04-2012 10:03am

RubyK wrote: »

Hope the knee will settle down, have you seen a physio about it?

No, putting it down to running too much on the edge of camber of the road so trying to play chicken with the traffic at present:D. Feels better today so will give it a while longer to right itself.

slowsteady · 24-04-2012 10:50pm

Easy, 6 miles, 8:10 pace

Started this run intending to do 5 miles at the lower end of easy pace which is 8:20. Was in town having dropped off the kids and with only 200 yards done ran into 60/70 runners from Waterford AC headed the opposite direction, was briefly tempted to turn around but stuck to the plan.

Legs felt reasonable enough after Sunday's LSR but started out steadily enough with an 8:15 and 8:07. Couple of small inclines made me work harder for the next mile 8:18 but got it back on the downhill mile 7:38, fifth mile was 8:09 and I consciously cut back on the last 8:39.

Nice run, lots of stretches back at the car and away home just as the showers started:).

slowsteady · 25-04-2012 8:04pm

Easy 5.3 miles, 8:21 pace

After stiffish run last night wanted to take it a bit easier tonight so concentrated on form and running with more of a mid-foot strike. Seemed to work as felt less stressy on achilles. Ran on relaxed effort rather than pace so a bit surprised it was as fast as it was.

Nice run made better when light drizzle turned to rain just after I finished:p.

slowsteady · 27-04-2012 9:54pm

Easy, 8.3 miles, 8:18 pace

Did this run slightly differently, put pace only on the Garmin and aimed to keep to around 130bpm allowing it to drift on the hilly bits up to 140. 130 would be around 80% effort for me. Curious to see what pace this would work out at.

Started very steady, normally go off like a hare (mad March variety:p) but watched the HR and kept it to 124 for first mile, delighted. After that kept it between 132 and 137 for next 6 miles but finished with with 143 and 147 but these were uphill, my excuse. Overall average 134.

Ran the whole loop with mid-foot strike, felt OK and apart from a few twinges in the right knee no complaints from the usual suspects. Looking back over previous runs average HR for this pace was 142 so maybe getting fitter?

slowsteady · 29-04-2012 3:18pm

LSR, 18 miles, pace 8:15

Fail to plan, plan to fail (but sometimes you get lucky)

Having enjoyed the company on my LSR last week I thought I would repeat the dose this week and go out with the WAC group that run each Sunday morning. However the OH was staying away last night and by the time I had the basics of dogs, cat and children sorted I was running late. Had been out for a quick walk with the dogs so knew it was cold and added a third top and beanie to the outfit.

Barely got to the start on time so missed the briefing on the route and distance we were running and galloped after the tail end of the group with no pace or plan in mind. Last week I ran 8:52 and thought this week I would do the same. Found the first couple of miles a little bit spicy but checked the Garmin and found I was tracking my virtual partner, after another while checked what pace the watch was set to to discover it was 8:00:eek:. A quick reset to 8:45 and a rethink on the strategy. Was following what I now knew to be the 8:00/8:15 group, but back about 400 yards, but with a big gap back to the next group decided to run on effort and see what happened.

The legs felt OK and the mid-foot strike I was trying to use seemed comfortable so the next few miles were fine, 8.15 pace generally uphill assisted by the wind. Once over the crest the next 5 miles were either downhill or flat and it was at this point I began to think about the 7 miles back to town directly into the wind. The strategy now was to catch up to the 8:15 group so the 5 miles were clipped along at 7:50 average as I gradually closed the gap. By the last mile I was becoming a little desperate as I could feel the strength of the wind and knew it would be tough on my own. I caught up just as we turned for home and, boy, was the wind strong.

Have to say, to my shame, I hung in at the back of the group for the trip back to town but, in my defence, did not have much to spare. Last 7 miles averaged 8:30 but it was a hard fought run against the wind and an indication of how hard it will be if there are similar conditions in June. Find a big frame to follow would be a start:p.

Overall an unexpected pacy enough run in tough conditions and with 9 weeks still to go:). Fourth month of 100+ mileage, just need another injury free

slowsteady · 02-05-2012 10:37pm

Tempo, 8.3 miles, 7:54 pace

Tried a little experiment tonight and was a bit surprised by the result.

Did the first 4 miles at tempo pace, average 7:46. Followed this with 3 miles starting with 60 seconds recovery (walking pace) and tempo pace for the balance of the mile, average 8:04. I had read on another thread recently that someone had adopted this strategy in a race and thought I would try it to see how effective it was. Surprised that the net loss per mile was less than 20 seconds for much the same effort overall. Finished up with cool down but ran out of time for some stretches, could have done with them:o.

Middle-Aged Ambitions

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