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Taming the marathon beast...
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What a week - kids off school, OH travelling with work, managed a few runs but think I've used up all my babysitting favours for a while!
Tue - plan 60 mins with 30mins @ MP. Had a check with the graduate thread and MP effort for me is up to 160bpm so ran according to this. Steep climb in third mile killed the pace here but effort stayed same. MP splits 9.09, 9.05, 9.29, 9.15 for last bit. Found it easy to dial in this pace, nice steady effort but nothing too taxing, enjoyable wee jaunt. 6.2m covered.
Thu - plan 45 mins easy - actual 4.6m in 49 mins HR 138. Stop/start effort running with kids on bikes and the dog through local trails.
Fri - plan 90 mins LSR. Opportunity for a long run presented itself late afternoon so I grabbed it instead of a 6.30am start next day. Covered 8.95 miles in 92 mins, HR 148. Felt grand except for getting tired by the last mile. Sore throat that evening and not feeling great
Sun - plan 45 mins easy. Spent the morning cheering on my 2 girls mountain bike racing in the pouring rain - what a mud bath! Got home teeth chattering, put on running gear and met a friend for a 4 mile run - more rain and mud and cold. Hardly ideal so hopefully no major sickness develops. 4m in 44 mins HR 140.
Long run due to go up to 100 mins this week but will only increase it if I'm feeling good. Last official week of winter - yipppeeee
ever the optimist...
Good week's running for you in the circumstances -- how are you finding running according to HR?0 -
ever the optimist...
Good week's running for you in the circumstances -- how are you finding running according to HR?
Hey anna the HR is a necessary evil, keeps easy days truly easy, without it I'd definitely run faster. It fairly makes you realise how much hills take out of you - I really need to improve fitness here :rolleyes:
I see you're starting the graduate plan, must admit I'm really enjoying it. Running by effort seems like a better way to train rather than trying to hit a particular pace, takes the pressure off a bit. Hopefully it'll all pay off later in the year 0 -
Weekly milegae 0
Mr runchick was floored with a flu since last Sunday - completely out of action for 4 days - nasty stuff. I thought I'd escaped it with just a scratchy throat but after 2 very long days Monday and Tuesday I succumbed to illness Wednesday and Thursday. Have been walking a few miles each day since but decided to leave the running for the week - absolutely no point pushing things unnecessarily - I'm not even training for a race yet!
Low Feb mileage as a result - 70ish. Ah well, the positives are last year I was always the one who suffered most with illness so even though it got me it didn't get me good, I'll take that as improvement
Here's hoping March brings a good training block. I feel a parkrun coming on and am itching to get stuck in to a few races in April and May
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After a week off sick decided to go back and repeat a week of the plan to make sure I was ready to move things up next week.
Tue - 2.9m very easy. First run back after week off sick - early start and was delighted to notice it was light at 6.30 - hello spring
Wed - plan 60 mins with 20 min tempo. Last time I did this I covered the tempo bit in a 8.20 av and felt remarkably strong. Different story this time. Was tired from the start, it was windy and I had the dog with me which meant losing rhythm when constantly taking off/putting on her lead (depending on other dogs around, etc.) Fecking nightmare, hated every minute and was seriously questioning why on earth I was bothering. Anyway finished the run , tempo av 8.25, and felt a bit better after. Rattled me though as I don't normally think like this.
Thu - plan 45 min easy. opportunity arose to run with OH at lunchtime, this was just what I needed, v enjoyable jaunt, all good in the world again. 4.7m in 47mins HR 145.
Sat - plan 90min LSR, actual 8.5m in 88 mins. Until now I have been tiring towards the end of these runs so was delighted to be feeling strong at the end. The urgent need for the loo meant cutting the route a bit short but happy enough as I know I'm ready to run a bit further.
Sun - plan 45 min easy. another early start this morning to allow for kids sports/parties/etc. 4.6m in 48 mins. Feeling good although RHR a bit elevated past few days, not really sure why as have been sleeping well. Something to keep an eye on anyway.
Looking forward to all the race reports later, good luck to all boardsies racing today 0 -
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I see Runchic you had a good weeks running and I also note your pace is somewhat similar to mine though your times will probably/hopefully get faster where as mine will certainly get slower. I also note your running partner is four-legged one and years ago I had a little Jack Russell who really dictated everything about running etc. My trip down south was scuppered last weekend due to picking up a nasty virus of some kind, so tomorrows visit to the doc will decide whether I can do either next Sundays 10K locally or the following weekend's 10 miler.
I really regretted missing last Sundays Ballycotton 10 as it has been annual event with me for many years.
Aw pity you missed Ballycotton but hopefully you get over it soon and back racing. Lots of sickness around this past month or so, seems impossible to escape Yeah the dog is a great running partner, doesn't mind a 6am start!!Glad to see you recovered and back in action this week.
Thanks Anna hopefully things continue this way - life's always better when you can run 0 -
Tue - 2.5m v easy first thing. HR 136
Wed - should have been session day but not feeling great and RHR still a it high so just an easy 5.7m in 57 mins with OH.
Thu - rest day as still not great
Fri - feeling better, RHR back to normal, kids off school so a slow stop/start effort with them following on bikes. 5.2m in 55 mins. HR 135
Sat - pushed the long run out to 10m. This was one of those runs when you just know you're improving. Cruised through first 7m and couldn't help picking up the pace a bit for last 3, could have run for miles, felt fantastic. 10m in 101 mins HR 147.
Sun - sleep in followed by an easy run with dog while my troops rallying round to make my breakfast, bliss! 5.2m in 53 mins HR 137.
Listening to the body is the way to go - reckon if I'd pushed on and done Wednesday's session I'd be out of action for the next week. Instead I listened, adjusted and feel blooming great now. Stamina is returning and energy is good 0 -
Sun - sleep in followed by an easy run with dog while my troops rallying round to make my breakfast, bliss! 5.2m in 53 mins HR 137.
Happy Mothers Day!Listening to the body is the way to go - reckon if I'd pushed on and done Wednesday's session I'd be out of action for the next week. Instead I listened, adjusted and feel blooming great now. Stamina is returning and energy is good
Great stuff, not always easy to be so sensible but it definitely pays off! Good for you.0 -
Bungy Girl wrote: »Happy Mothers Day!
Great stuff, not always easy to be so sensible but it definitely pays off! Good for you.
Thanks BG hopefully it'll all pay off alright - love reading your off-road adventures - will have to get me some of that action when I'm back in the swing of things 0 -
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I'd offer to give you a personal tour but it looks like we will be in Belfast area most of the weekend. A circuit of the perimeter of the park is about 10k so you could supplement that with a detour up and back down the Khyber Rd to make up the 10 miles. Or if you want to keep it flat you could do the extra bit up and down Chesterfield Ave. If you're not familiar with the park you can get a bit disorientated around the Western end, I've found, so a good idea to study the route in advance. Or just ask one of the many other runners where your gate is! You'd be coming in the Islandbridge gate. Enjoy!
Cheers murph, round the perimeter, up and down chesterfield, and back out islandbridge gate, perfect, thanks 0 -
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Cheers murph, round the perimeter, up and down chesterfield, and back out islandbridge gate, perfect, thanks
Don't go all the way up chesterfield - just a few kms.
An alternative would be to take in a few kms up the Liffey on the way to the Phoenix Park - you can do this by entering the War Memorial Park at Islandbridge and continuing along the river. It'a a nice route.
Have fun!0 -
Don't go all the way up chesterfield - just a few kms.
An alternative would be to take in a few kms up the Liffey on the way to the Phoenix Park - you can do this by entering the War Memorial Park at Islandbridge and continuing along the river. It'a a nice route.
Have fun!
Brilliant thanks 0 -
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Hi RC.. Don't run much in the park so I'd go with D's advice. Enjoy your time in the big smoke!:)
Thanks RR childfree weekend - woohoo!!!There are lovely trails around the perimeter of the park, if you follow D's route... you'll enjoy it, a lovely place to run.
Thanks anna looking forward to it 0 -
Thu - 5m easy in 49mins. HR 145, pace on these easy runs creeping up, slowly but surely, progress
Regular training updates around here can only mean one thing - flat out studying and looking for any excuse to stop writing essays :eek: Must get back to it, resist reading boards, resist, resist...0 -
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Sat - plan 100 min LSR, actual 12.2m in 2hr4mins, HR 148. Cracking run round the phoenix park. Talked OH into running with me, running around the park, staying off road on trails as much as possible, fab run, you folk who get to run there every week are very lucky! Felt great, delighted to be able to run for over 2 hours so comfortably, its been a while.
Sun - late night antics meant today's planned easy run got sidelined for a dip in the pool and a walk. Its gonna be like this for a few weeks - lots of social stuff coming up so training might suffer. Happy with how things are going though, getting the mojo back for sure 0 -
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SamforMayo wrote: »Late night antics !!!! Ye must nt have run far enough!!!!
haha sam the things ya do with rare child free time! Probably should've got an early night instead of dancin' and drinkin' and thinkin' I'm a young thing :eek:Delighted you liked the park, it is a fantastic place to run!
Sure is anna, I see you were running in new parts this week too, good stuff 0 -
Hi RC glad to hear your getting in some decent runs and I also note your exercising the arm as well !! We all know running can sometimes work up a mad thirst. Plenty of races to choose from now so I hope you've something planned.
I've just about shaken of my own bout of illness to take part in a local 10 mile race which doubled as our county championship down here in the west. I took it easy early on and got around in 95 mins. i finished way down the field but good enough to win my own G.I.S category (ah it stands for 'growing into seed')
Long term I'm planning for the Cork half on June bank holiday. Good running in the meantime.
Hey Fieldsman you bounced back well after the illness, great stuff! Winning your category is fab Yeah thinking about a few races - starting to feel like the body can handle it again and looking forward to a summer of racing without marathon training getting in the way! Keep me posted with your training, isn't it fab to get over winter and be able to run in this glorious weather!! 0 -
Switched things around this week, LSR midweek and a parkrun on Saturday.
Tue - 3.6m very easy very early, HR 138
Wed - 10.3m in 103mins HR 146, delighted that 10 mile runs are so effortless, a month ago I wouldn't have believed it!
Thu - 5.1m in 52 mins, HR 144, another early start, kept it very easy.
Sat - 5m including 3.1m @ 8.15. Plan had 22min tempo run this week so decided to replace it with a parkrun, hoping to run 8min/m pace. A dodgy tummy on Friday and elevated RHR on Fri and Sat made me question whether it was wise but headed down anyway. First half was great, felt strong and was very confident of a good run. Then a hill and headwind knocked the life out of me and I struggled home. Not sure if it was the weather (headwind was mostly in the second half) or just not ready for it. Ah well, a few more weeks training and I'll go back and try again.
Followed this with a 3 hour ladies only mountain biking course! This was an absolute blast, I think I've found the perfect cross training. There's something very energising about feeling like a kid again flying downhill
Sun - 5m in 52 mins HR 140. RHR still a bit high so took things very easy this morning.
Gonna take a step back week this week. Feel like I've been building nicely and am very mindful of not pushing things too much. More or less the end of March and I've covered 110 miles. Might not seem like much around here but this is my first 100+ mile month since last March :eek: Overall I'm happy enough. The endurance side of things is great, speed not so much but I think I need to start introducing the hill sprints and more regular parkruns to help with that. To be honest I'd far rather plod around 26.2 than push myself hard for 3.1
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Followed this with a 3 hour ladies only mountain biking course! This was an absolute blast, I think I've found the perfect cross training. There's something very energising about feeling like a kid again flying downhill
Love MTB but haven't been out since before Jr. :rolleyes: I'm afraid to look in the shed in case my bike is one big rust bucket. It's the best buzz ever isn't it ?[o be honest I'd far rather plod around 26.2 than push myself hard for 3.1
Ha ha, I'm the exact opposite.
Great week's running from you, shame about the wind getting in the way of your tempo but I remember after the couple of weeks of really strong winds earlier this year, my easy pace really dropped for the same effort. I think all the battling through it pays off - nature's resistance!0 -
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Bungy Girl wrote: »Love MTB but haven't been out since before Jr. :rolleyes: I'm afraid to look in the shed in case my bike is one big rust bucket. It's the best buzz ever isn't it ?
Sure is BG, maybe time to dust off that bike
Ha ha, I'm the exact opposite.
Great week's running from you, shame about the wind getting in the way of your tempo but I remember after the couple of weeks of really strong winds earlier this year, my easy pace really dropped for the same effort. I think all the battling through it pays off - nature's resistance!
The wind is my nemesis, honestly I am quite a relaxed person but get me running into a headwind and I'm actually cursing at it Need to learn to channel that energy a bit more productively!!Nice one Runchick. Which Parkrun did you do? Armagh?
I only ever did Cookstown when I was up home and it is the toughest 5k I have ever done, so next time I'll be looking for a flatter one!!
Hey meno I did City park - further north that the armagh one and probably handy enough for you when you're up this way. One loop all on tarmac and I hear its easier than armagh. Let me know if you ever plan to run it! Are you back in Londaon next month? Best of luck 0 -
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Hey meno I did City park - further north that the armagh one and probably handy enough for you when you're up this way. One loop all on tarmac and I hear its easier than armagh. Let me know if you ever plan to run it! Are you back in Londaon next month? Best of luck
Good to know, from the blurb on the website they all sound flat :rolleyes:.
Yeah both Armagh and City Park are handy enough so I'll hit city park next time I am up for the weekend.
Yep, I am back in London, hopefully I can finish it this time :pac: while avoiding destroying hotel lobbies0 -
Step back week
Tues - 3m in 30mins, HR 150 - felt nauseous on this one, HR high not enjoyable but didn't develop into anything, phew!
Wed - session was fartlek but rain was lashing and the stoopid wind was giving it loads so ran 1m easy, 1m faster and repeated that til I got home, drowned 5.4m in 49mins
Thu - 3.4m in 36mins, HR 144 - only 12 hours since last run so took it v handy
Fri - 1 hour MTBing - brilliant craic - so why haven't I done this before
Sat - LSR 8m in 81 mins HR 147, handy enough.
Won't get a run in tomorrow so thats it for the week. Looking forward to ramping things up again next week on the French Riviera - ooh la la 0 -
On hols in South of France but still running to plan, this weeks plan was 50 mins easy runs, 5 x 4 min @5k effort intervals, 100 min LSR
Tue - 6m easyin 57mins HR 140
Wed - session all splits sub 8, v comfortable, in fact first time doing these and not wanting to stop
Thu - 5.5m in 52 mins HR 137
Sat - 5.3m in 50 mins HR 144
Sun - LSR 11m in 107 mins HR 147
Easy pace faster than usual but that's to be expected running along flat, palm tree lined promenades with no hills in sight!!! Happy to have stayed on track considering the vino, beer and rich food along the way! 32 miles for the week, highest for a long time, feeling good. Will catch up on other logs soon 0 -
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Mon - 5.5m in 54 mins HR 144 - still on hols, hadn't planned a run that day but the only opportunity I would get presented itself so I trotted off, not ideal as it was late afternoon and therefore warm and I'd just had a pistachio ice cream :eek:
Wed - back home and wanted to do a parkrun so did LSR today. Meant only 3 days since last LSR but felt grand. 10.9m in 107 mins HR 148
Thu - 5.1m in 50 mins including 5 x 15 sec strides - haven't gotten around to adding hill sprints yet but thought it was time to at least add strides
Sat - 4.5m including 3.1m @ 8.01. Last attempt to run a 8 min/m parkrun 3 weeks ago was a bit of a disaster but what a difference a few weeks makes! This was a fab run. Even splits the whole way, felt extremely strong, only really felt uncomfortable in the last half mile or so. Really feeling like I'm starting to get somewhere
Sun - late boozy night last night but got a bit of a lie in so headed out for an easy head-clearer, did the job! 5.2m in 51 mins HR 144.
So another 30+ mile week and really feeling the love. Body coping well and haven't been sick for ages. Time to target something. I'm thinking a 10k in 8 weeks as the next goal. If I can run that at 8min/m pace I'll be very happy. Plan to get me there is just keep building on what I'm doing replacing tempos with a parkrun every 3 weeks or so. If I can bring those parkrun times down a bit between now and then I'll give the 10k a sub-50 shot. Easy peasy 0 -
Quick update before settling on sofa to watch the London marathon!!
Tue - 5m in 47 mins - early start and had to get home by 7am so cut a bit short and legged it a wee bit!
Wed - 4 x 5 mins @ 5k effort, 3 min recoveries. This went very well. Ran 3.2m warm up with a friend then into the reps. Splits 7.49, 7.46, 7.38, 7.49 - ran to feel so happy with the consistency. Felt very strong, really enjoyed this! Total 8.3m.
Thu - 6m in 57 mins HR 148, enjoyable plod with the dog
Sat - 12m in 1hr57mins, HR 148. Out the door at 6.45am for this one in the howling wind and rain, took a hilly route on country roads, a character-building run to say the least!!
Sun - will get out for a few miles later.
Already over 30 miles for the week so probably 35 ish after today's plod. That's another 3 week build so step back ahead. Good timing as have crazy study and work commitments this week.
Oh and 3 core sessions, yay! Have been neglecting this a bit, only managing one session some weeks, but back into routine and determined to do 3 per week. Haven't had a niggle for ages and pan to keep it that way!
Now to watch London - go on boardsies 0 -
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Bungy Girl wrote: »That's a great week's training. Good on ya with the 3 core sessions! I've booked an emergency Pilates class this morning to try to find my abs again
Emergency ab locator class, love it!!^^^^+1 quality week, nice love the consistency by feel on the 5k session splits and the long run certainly was character building :eek:
Thanks DG, happy with how things are progressing. Getting there 0 -
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Runchic Hope the warm weather went well for you, South or France is a lovely spot. I can see you have Dublin marathon at the back of your mind I'd say. Also I can see your getting a bit faster than me of late which I expected. I sent of the entry for Cork half to day so hopefully I can get in a few weeks of 30 miles plus. Two from our club got 2 54 in London last weekend there delighted especially her. We have a six week 5K series every Tuesday and it started last night in miserable weather conditions, I got 27 minutes for it, A bit slower every year nowadays. in the meantime good running.
Hey Fieldsman
Horrible night for a race last night so well done! Its fantastic that you are still running and competing. How long have you been running?
Sometimes I feel too old to join a club but I think you are convincing me to give it a go. Small problem of crazy family schedule on training nights but might be able to manage one a week. Sounds like a great club you are with. Yes I fleetingly consider DCM this year but am gonna hold off until Spring next year. If I can run a good half in September I'll be happy enough considering the rubbish year I had last year. Best of luck with the build up to Cork 0 -
Step back week and to be honest feeling a bit jaded so well needed.
Tue - 3.8m in 36 mins HR 147. 6am run with the dog which was grand until we came across a guy with 4 muzzled muts who really really wanted to get us and he had a lot of trouble keeping control of them! Scary stuff, my wee dog was terrified and my HR was through the roof but we got past unscathed, just about! People with aggressive dogs need to be able to control them, going out early when no one else is around is not enough :mad:
Wed - 5.2m fartlek. HR 147. Ran easy and added 5 or 6 surges of different speed. Always enjoy these runs
Thu - was tired this morning so slept on til 7am instead of running. Got up, did core work and felt better so squeezed in 3 miles after school run. No watch but it was super slow.
April review
130 miles and 403 for the year so far.
Highest mileage for ages and more importantly no illness for a whole 2 months - this has been unheard of for the past 2 years!
A sub-25 min parkrun which was fairly comfortable.
The month also included a milestone birthday which was celebrated in ridiculous fashion over 3 weeks :eek: So considering the flowing champagne and uncharacteristic late nights this month am happy with the running and progress.
Hopefully May will bring another parkrun, a 4 mile race and hopefully another injury and illness free training block so I can give the June 10k a good lash 0 -
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