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Becoming a Real Runner
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Had planned an interval session this evening on the UCD track, but didn't bother going as I imagine it is flooded and probably closed.
Now I f***ing hate threadmills but decided to bite the bullet and go to the gym after work. Of course I only realised in the changing room that I had no t-shirts and had only packed a long sleeve running top , but decided there was no going back
Well to say I sweated a bit was an understatement, during the 400m speed sections there were literally puddles rolling of my forehead, the threadmill probably ended up wetter than the UCD track :pac: Over half an hour later the sweat is still rolling off me as I sit in my apartment typing this log:
Anyway I did a 500m warm up at 10kph (6min/kmh) followed by 9 x 400m at 14kph (4:17/km) with 200m at 10kph between reps. After a little warm down total was just over 6km in a tad over 30 minutes.0 -
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3 easy miles this morning in 27:47. Avg pace 9:15min/mile. Avg HR 147.
Easy miles were around 10min/mile pace this time last year so there has definitely been progress.
HH Stretching and strengthening too
Third day running without music :eek:, may as well try and wean myself off it now. I can now run in the middle of country roads instead of having to stick to the sides.0 -
I can now run in the middle of country roads instead of having to stick to the sides.
Tear along the dotted line!3 easy miles this morning in 27:47. Avg pace 9:15min/mile. Avg HR 147.
Easy miles were around 10min/mile pace this time last year so there has definitely been progress.
You might have to change your name if you keep up that progress unless its your intended pace per mile 0 -
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Wha are dem?
Yikes - I presumed if you were running in the middle of the road that at least it had a dashed white line. Now I'm hoping it only had no line as opposed to a continuous white one!!:eek:
Now that I think about it a lot of country roads I run on have no lines either so thats probably it. The camber does make it much nicer to hog the top of the road alright. See, there is a benefit of running without the music!0 -
Missed yesterday due to falling asleep on the sofa after work. No worries anyway as I plan a gym 5k tomorrow and an LSR over hills on saturday.
Tonight: 7.65km in 42 minutes. Pace 5:30/km HR 151.
During marathon training this would have been my easy pace but having found the ability to run even slower I am now going to call this 'easyish' pace
On a side note, it is great to see so much activity on the log. Seein Sub430 update everyday is motivating me to get my 5 runs in per week!!0 -
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5km handy today in the gym while watchin home and away
Followed by weights.
LSR planned tomorrow up and down the dublin mountains. I just checked the route on map my Run there, it is 13.5km with 6km climbing, 6 down and 1.5 flat. In the 6.5km climb there is an ascent of 400m with the steepest gradient being 12% :eek: Should be tough, I am looking forward to it!!0 -
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Planned a short run this morning but once I poked my nose outside, I decided against it, thar be half a gale blowin'.
Did speedwork on the treadmill instead.
8 x 30sec at 11mph (17.7kmh), incline plus 1. 30-40 sec recovery. Mile w-up and w-down.
HR was between 170-179.
The first 7 were fine but I felt the 8th one.
Enjoyed stretching the legs all the same, much prefer this sort of workout to the long runs.
Did some strengthening work too.
Looking forward to the 5k now, it's a PB no matter what happens 0 -
Looking forward to the 5k now, it's a PB no matter what happens
Are you doing Jingle Bells? I got a call from them last night, telling me I coud pick up my number on friday evening as well as Saturday.
I have been feeling a bit under the weather for the past few days. Sore throat, chesty cough and a bit of a temperature. I don't think it is too serious and I hope to be OK for saturday, but not much training this week :mad:0 -
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Lovely run this morning, something satisfying about starting your run and it's pitch black and 40 or so minutes later it's morning.
4.5 miles in around 40minutes - somehow hit the stop button on the watch at mile 2.8
HR <150
Might do a short run tomorrow with some strides then kick back until the race on Sat.
One of my arse muscles is very tight, have stretched and foam rolled it, hopefully that calms down by Saturday.0 -
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I had a nice run this morning, a really enjoyable race. I met Rainbow Kirby at the start line and she said that she was aiming for a sub 25. Since I wasn't feeling great alll week and wasn't optimistic of a PB I offered to pace her round.
There were massive crowds and the start was very crowded. I think we took about 30 seconds to cross the start line and spent the first km body dodging. We went off for the first 2km at about 24:30 pace. Unwittingly I sped up abit in km 3 and RK followed, but at the 3k mark she sent me on and I finished the last 2k quite fast. I managed a big wave at Robin PH tound the 4k mark, I hope he got my picture
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Anyway finished off in 23 minutes exactly by the garmin.
Splits were 4:55, 4:52, 4:41, 4:17, 4:13 so Officially negative splits for the first time ever!! First half 12:09, second half 10:51
HRM was all over the pace at the start (had me as high as 207 in the first km!!) but the last km was at 174, so I reckon that the Av HR was somewhere round 166-170.
So I hope to get to 100% by next weekend and maybe do the aware 10k in around 46 minutes.
Also well done to Rainbow Kirby on a massive PB, just over 24minutes.0 -
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fair play for pacing rainbow - was going to come on here and say you looked like you'd way too much energy left at the end and were saving a litlle too much for yourself- you absolutely sprinted home - until i seen that. good running all the sameI had a nice run this morning, a really enjoyable race. I met Rainbow Kirby at the start line and she said that she was aiming for a sub 25. Since I wasn't feeling great alll week and wasn't optimistic of a PB I offered to pace her round.
There were massive crowds and the start was very crowded. I think we took about 30 seconds to cross the start line and spent the first km body dodging. We went off for the first 2km at about 24:30 pace. Unwittingly I sped up abit in km 3 and RK followed, but at the 3k mark she sent me on and I finished the last 2k quite fast. I managed a big wave at Robin PH tound the 4k mark, I hope he got my picture.
Anyway finished off in 23 minutes exactly by the garmin.
Splits were 4:55, 4:52, 4:41, 4:17, 4:13 so Officially negative splits for the first time ever!! First half 12:09, second half 10:51
HRM was all over the pace at the start (had me as high as 207 in the first km!!) but the last km was at 174, so I reckon that the Av HR was somewhere round 166-170.
So I hope to get to 100% by next weekend and maybe do the aware 10k in around 46 minutes.
Also well done to Rainbow Kirby on a massive PB, just over 24minutes.0 -
fair play for pacing rainbow - was going to come on here and say you looked like you'd way too much energy left at the end and were saving a litlle too much for yourself- you absolutely sprinted home - until i seen that. good running all the same
Cheers Kennyb, yeah I hadn''t been feeling great all week so I didn't feel that a PB was on, However I was really surprised at how fresh I finished so maybe it was after all. Anyway hopefully I will be ok for the Aware 10k this weekend and if so, I will be holding nothing back!!
By the way you jogged past me with your missus before the race (I was parked near the gate getting changed in the car). I thought I would see you up at the start but you were obviously pretty far forward so I never got to introduce myself, didn't see you at the end etiher..Nice progression run there sir!
I didn't make it, bit of a mare on the old timing front
Foot has been giving me jip so missing out could be for the best.
Yeah I was looking out for you. How's it feeling now? Are you planning to run this saturday?
Anyway I had hoped to be reporting on a nice run this evening, but something happened geting out of the car this evening. I don't know how as I was doing nothing strenuous but a muscle seemed to pull near the knee for no apparent reason. It is the left inner thigh at the kneecap, I am finding it painful walking up and down stairs.
Something similar happened back in july and it went away after a few days, I will probably go to the gym tomorrow and try to include some leg curls as that seemed to help it last time. At this stage I will have to keep my fingers crossed for the aware 10k on saturday.0 -
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Yeah I was looking out for you. How's it feeling now? Are you planning to run this saturday?
It was feeling fine until I went to The Pogues on Saturday night and some 8 foot tall monster stepped/danced on my big toe. It was fine at the time with a few pints down the hatch but was agony on Sunday. I expect to have 9 toenails by the weekend.
I hadn't planned to run Saturday as it clashes with something else so just gonna rest up until the new year, get a few runs in and plan a Spring race (maybe even a marathon) - might even start my own log :eek:. Cheers for the piggyback and good luck with the race at the weekend if you do it. 0 -
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well as you can see I have been a Lazy Bollocks as of late. Loads of eating and drinking, but very little running. I have been meaning to get out almost every day or evening but have been great for finding excuses not to. Well; I guess it is normal enough given all the running I have done this year after 10 years of doing no excercise. I hope to get back to proper training in the new year, with immediate targets of the raheny 5 mile at the end of January and the MSB st Patricks 5k in march.
I will probably be doing a 5 mile race up home in Tyrone on st Stephens day but will be using it more as a trainign session. I don't expect anything great because a) I will be running it with mates more for fun than anything, b) iT si ridiculously hilly (6% gradient between mile 3 and 4), c) I am in no shape and d) because it is the day after christmas!!! Anything undr 40 minutes will be good all things considered.
Anyway I got 10k done on the threadmill this evening in just under 55 minutes. It was really tough, much more than it should have been. Luckily enough I left work early today, becuase they were throwing people out as soon as I finished my run, didn't realise they were closing at 6pm, I almost had another excuse not to run today 0 -
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6.1 miles this afternoon in Tymon Park. 54 minutes. The park was absolutely glorious today, the sun was shining and the grass pitches had lost the slushiness from a few days ago. The fresh snow even ghave the paths enough grip to run on them. I did mostly loops of some of the pitches but I have to say I really enjoyed it, loads of people were out walking their dogs and running. I think I have got a bit of mojo back after two bad runs The head cold has also improved a lot with a day of rest.
I might try to get a longer run in tomorrow (9/10 miles) since I'm back to work on thursday it will give me a chance to test my new camel pak...0 -
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I went to the gym today after work (work up the dublin mountains so they let us of early). I was just going to do weights, but my legs were quite stiff from last night. I think it is quite heavy on the legs to run in the snow. Anyway I did a 30 minute recover jog. I covered about 3.4 miles. This was at around about the same pace as last saturday when I nearly died, so I can really feel the improvement in a week. I have also dropped a kilo since then, came in at 75.5kg tonight, so That's half gone of what I put on in december. I have been really good this week diet -wise, so I hope it is all gone by next week, then I can concentrate on hopefully losing some weight over the next few months. 70kg would be great but I'd settle for 72! 0
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