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"Every day is a good day when you run"

  • 10-10-2011 10:46pm
    #1
    Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭


    "Every day is a good day when you run" - Kevin Nelson

    Background: Here's my previous thread. I started running in Feb 2010 with the Couch to 5k. Here are my times since then

    5k : April 2010 -31.30
    10k: June 2010 - 1.06.25
    August 2011 - 1.03.58
    5 mile: July 2011: 51.34
    10 mile: August 2011: 1.49.21
    Half Marathon: September 2011: 2.28.13



    I enjoyed all the earlier races but I didn't enjoy the Half at all! I want to spend a bit of time working on speeding up a bit so if I ever do a long distance again it won't take me as long!

    I plan to do this 5k and beat my 31.30 record 3rd December

    I also want to try this 10k 10th December.

    I've 8 weeks till the 10k so I'm following Hal's Intermediate 10k plan


    I haven't done any running for three weeks since the half so I hope I'm fit enough for the 4 days in a row of running! To be honest I think time will be the hardest discipline over the next 8 weeks. But I'll have to keep reminding myself, that it's only 8 weeks and it will mean I'll feel fit and healthy leading up to Christmas :)


Comments

  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Plan for Week 1 Hal's Intermediate 10k


    Monday: 3 mile run and body balance class
    Tuesday: 3 mile run
    Wednesday: 35 min tempo run
    Thursday: 3 mile run and body balance class
    Friday: Tennis
    Saturday: 4 miles
    Sunday: rest


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 1 Day 1

    3 mile run: Managed it, legs a bit stiff but breathing fine

    Body Balance: Loved it. Haven't been to the gym in weeks and I'm so glad I made myself do this tonight.

    I'm feeling great now. Not sure how I'll manage run tomorrow. Either an early morning run (not sure I'm ready for that ) or a quick run after work. I finish work at 4 and I've a class at 6. Manageable but it will be tight


  • Registered Users, Registered Users 2 Posts: 185 ✭✭MarySamsonite


    Best of luck with the new plan Dollie. I'm looking forward to following the new log :).


  • Registered Users, Registered Users 2 Posts: 3,156 ✭✭✭jcsmum


    Best of luck with the new plan and all your goals.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 1 day 2

    So I managed my 3 mile run today and it was fine but my right knee is in agony now when I'm using the stairs, especially going down. I'm a bit worried. Not a great start to my plan :(


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  • Registered Users, Registered Users 2 Posts: 185 ✭✭MarySamsonite


    Sounds so familiar to me Dollie - going downstairs is hell with it. It may be ITB related. You should have it checked out so that you can sort the problem and get back on schedule asap.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Thanks Mary. It's mad! Walking is fine but stairs are a killer.

    Week 1 days 3 and 4

    I didn't do anything last night because of it and it had worn off a good bit today. Still a niggle there but definitely not as tender. So I missed my tempo run as a result .

    Tonight I ran to the gym ( less than 1k away). I did a body balance class. I did 1 k on the threadlike and got a massive stitch so I walked another k on the treadmill and walked home!

    So nothing is going according to plan but I'm glad I got out tonight. I did work hard in body balance and really took advantage of the stretching elements of it.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 1 day 5

    1 hour doubles tennis


    Week 1 day 6

    4 mile run. Nice run this morning. Still tight but I think the body balance classes are helping with the stretching. Taking a rest day tomorrow


  • Closed Accounts Posts: 2,090 ✭✭✭shazkea


    Welcome back Dollie - good luck with the log and targets for Dec.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 2 plan

    Monday: 3 mile run and body balance class
    Tuesday: 3.5 mile run
    Wednesday: 8x400 5k pace
    Thursday: 4 mile run
    Friday: body balance class
    Saturday: 5 mile run


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  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 2 day 1

    5k on the treadmill tookme 34 mins!

    Body balance after was great.

    I feel completely energised and my mood has lifted :)


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 2 day 2

    6.6k on treadmill 40 mins

    5 k took me 33.30 today


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 2 day 3

    Set alarm for 6am. Got up at 7am :(
    Went to gym and did 6 x 400m instead of 8 x 400m. Moving from 7.2 kph to 9.2 kph to 9.6 kph to 9.8 kph and did the last two at 10kph


  • Registered Users, Registered Users 2 Posts: 185 ✭✭MarySamsonite


    dolliemix wrote: »
    Set alarm for 6am. Got up at 7am :(

    This is why I always set my alarm for at least half an hour before I actually have to get up as I have a fondness for the snooze button ;). Drives my OH crazy though :D


  • Closed Accounts Posts: 2,144 ✭✭✭Bally8


    How's the knee now Dollie? Hope its feeling better


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Bally8 wrote: »
    How's the knee now Dollie? Hope its feeling better

    Actually original nigging knee isn't too bad. Same pain in the other one. Just sore when I put weight on it when it's bent. Thanks for asking!


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 2 day 6

    Totally skipped day 4 and 5 :(
    Just couldn't get out of bed because I'd late nights both wed and thurs.

    5 mile run today. Did well to do this after 4 beers last night :)


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 2 day 7

    Body balance class


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 3 plan

    Monday: 3 mile run and strength
    Tuesday: 4 mile run
    Wednesday: 40 min tempo run
    Thursday: 3 mile run
    Friday: rest
    Saturday: body balance class
    Sunday: 6 mile run


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 1 day 1

    3.5k run on thread mill , 1 hour body balance, 1.5 k run on thread mill


    Day 2 not so good . Changing plan....

    Day 3 : 40 min tempo
    Day 4: 3 mile run
    Day 5: 4 mile run
    Day 6: body balance
    Day 7: 6 mile run


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  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 3 day 3

    Need to remind myself of the high I get when I finish a run :)

    I did the 40 min tempo run on the thread mill


    1-5 mins: 8kph pace
    5-10 mins: 8.5 kph pace
    10-15 mins: 9 kph
    15-20 mins: 9.5kph
    20-30 mins: 10kph
    30-35mins: 9.5kph
    35-40mins: 9.0 kph

    5 min cool down

    Ended up doing 6.5k overall

    Not sure I'll make my dream of under 30 mins for a 5k by December but I'm definitely challenging myself and I surprised myself that I managed 10 mins at 10kph pace tonight with 9.5 kph either side of that


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 3 day 4: 3 mile run on road

    Week 3 day 5: 4 mile run on road

    First time ever running three days in a row and not feeling too bad now. Was wrecked during run earlier though.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 3 day 6

    One hour body balance class

    Lovely. Felt really stretched and relaxed after this :)


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 3 day 7

    6 mile run

    Felt great on this run. Hardest part was the start! Did some up hills and I felt fine.

    Delighted I got through the whole program for week 3. I can definitely feel my fitness improving. Hopefully I'll be back into some of my old clothes by Christmas again :)

    I'm off for midterm this week so no excuses for week 4 program.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Plan for week 4

    Monday: 3 mile run
    Tuesday: 4.5 mile run + strength
    Wednesday: 9 x 400 5k pace
    Thursday: 4 mile run
    Friday: Rest
    Saturday: 6 mile run
    Sunday: strength


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 4 day 1

    3 mile run

    Delighted this done. Felt good even after yesterday's 6 mile run and last nights indian, 2 glasses of wine and three bottles of beer! Hopefully I managed to sweat off some of the damage.

    Well done to all the marathon runners. You are all amazing!


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 4 day 2

    Body balance class and 4.5 mile run outside


    Was really putting off this run trying to convince myself that my body needed a rest, but my motivation was the thought of fitting into some dresses I haven't worn in a year by Christmas. I felt very strong on this run even if I was tired too. I read that running daily helps because your body is getting used to working when it is fatigued which you need for long distance running. Makes sense.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 4 day 3

    9 x 400 m reps at 10kph or over

    Yay success at this! Even did one of them at 10.5 . Was hard work though. Went to a very slow jog of around 7.5 kph in between for 200 m . Had an absolutely beautiful gorgeous swim in the forty foot after. Haven't been in since September. Hands and feet were frozen for about two mins and then my whole body warmed up and I felt fantastic.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 4 day 4

    Managed the 4 miles but just about. Haven't felt this tired running since half marathon. I think it may have taken me an hour. 5 days in a row taking it's toll. But I still did it so that says something about my fitness :)

    Heading to cinema now with muffin and coffee and a rest day tomorrow so all is good


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  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Slight change of plan. Ended up on an impromptu pub crawl last night so I switched 6 mile run for body balance class today. Feel great after it. Love feeling my flexibility and strength improve. Will do 6 mile run tomorrow


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 4 Day 7

    was originally supposed to do this run at 2 o clock. Finally got off the couch at 5.30. So missed the gorgeous sunny crisp day and instead ran 6 miles in a beautiful moonlit fresh winter evening.

    I loved this run. I much prefer running in the cold than in the heat. It probably doesn't make sense but it seems easier on my lungs and just easier full stop. Could be to do with my hockey past. I associate exercise with cold weather as opposed to hot weather!

    Delighted week 4 success :)


  • Registered Users, Registered Users 2 Posts: 2,194 ✭✭✭saa


    200 meter sprint to the last 77 of the night - back of the net.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 5 plan

    This is ambitious as I'm back in work and I've stuff mon, tues and weds night


    Monday: 3 mile run
    Tuesday: 5 mile run
    Wednesday: 45 min tempo run
    Thursday: 3 mile run and body balance
    Friday: rest
    Saturday: Cross
    Sunday: 7 mile run


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 5 Day 1

    3 mile run. Just about fit this one in. Knee tinging again. But otherwise everything felt great


  • Registered Users, Registered Users 2 Posts: 185 ✭✭MarySamsonite


    dolliemix wrote: »
    Slight change of plan. Ended up on an impromptu pub crawl last night so I switched 6 mile run for body balance class today. Feel great after it. Love feeling my flexibility and strength improve. Will do 6 mile run tomorrow

    I can't believe you managed a class after a pub crawl :eek: I would definitely have used that as an excuse to stay on the couch. Go you!!

    I am thinking of (and have been for ages but haven't done anything about it :o) starting to do something to improve my strength and flexibility but I definitely wont have time to do classes so will probably just try a free-weights programme at home. Do you find that it helps your running dollie?


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  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    dolliemix wrote: »
    Slight change of plan. Ended up on an impromptu pub crawl last night so I switched 6 mile run for body balance class today. Feel great after it. Love feeling my flexibility and strength improve. Will do 6 mile run tomorrow

    I can't believe you managed a class after a pub crawl :eek: I would definitely have used that as an excuse to stay on the couch. Go you!!

    I am thinking of (and have been for ages but haven't done anything about it :o) starting to do something to improve my strength and flexibility but I definitely wont have time to do classes so will probably just try a free-weights programme at home. Do you find that it helps your running dollie?


    Free weights are great for building strength Mary. I'm not using them at the mo. I love the stretching part of yoga. I think it does help. You could get a yoga DVD to use at home too:)


    Week 5 day 2

    Didn't get out :(


    Week 5day 3

    Got up at 6.30 to do 4 mile run. Felt awful during it ( tired and heavy legs) great after and now I feel wrecked again!

    Anyway it's done!


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 5 Day 4

    Tempo run

    Aim 45 mins

    0-5 mins 8.0 kph
    5-10 mins. 8.5kph
    10-15 mins 9.0kph
    15-20 mins 9.5 kph
    20-25 mins 10.0kph
    25-30 mins 10.5 kph
    30- 35 mins 10.0 kph
    35- 39 mins 9.5 kph
    39-40 mins 8.0 kph
    40- 45 mins : set the treadmill to cool down

    Did better than expected on this up until minute 39. Delighted I kept at 10 and above for 15 mins. However I couldn't keep it up the good pace and I was disappointed that I gave up the 9.5/ 9.0 pace at the end. Maybe next time!

    I've a body balance class to stretch me out later but I'm feeling surprisingly brilliant after that tempo session :)


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 5 Day 5

    Skipped. By the time I got back from work the Irish Estonia match was starting and i felt tired and hungry so I didn't go out.

    Week 5 day 6

    Forty foot cancer mini triathlon.

    10 min swim in the sea at forty foot
    Walk up the peer and back
    Cycle to dalkey along the coast road

    While this wasn't hugely taxing ( bar the hills around dalkey on the bike! ) , we were out in for two and a half hours. It was such a gorgeous day and I wouldn't have wanted to be doing anything else. I felt guilty about not going for a run last night but I don't anymore! It's days like today where you realise that looking after yourself and staying fit and healthy is so important. So good for my mood and myself and my friend raised 250 euro :)


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 5 day 7

    Was meant to do 7 miles but couldn't face that. Went out and decided to run up to parents house. So arrived at door sweating and needing a shower , a loan of clothes and some of mums dinner yum. Dad and i measured mileage when he drove me home. It was only 7 k but it was all up hill. And I nearly fell twice which was scary.

    I'm really not sticking to plan for Hal. But running two three days in a row is new to me so I'm finding it hard. Aware 10k has been changed to 5 miles so I'm not under as much pressure. I guess the main thing is that I'm enjoying the runs, which I am, when I eventually do them, just finding motivation part hard.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 6 plan

    Monday: 3 mile run and body balance
    Tuesday: rest
    Wednesday: 5.5 mile run
    Thursday: 10 x 400 5k pace
    Friday: body balance
    Saturday: 6 mile + run
    Sunday: cross


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  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 6 Day 1

    3 mile run on threadmil at 9.5 kph pace / 6.22 mph. It took me 32 mins. Really don't see myself breaking 30 mins this year and unless I shift some weight.

    Body balance class. Great but my hips are really so stiff compared to the other people in the class.


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Never made it past Week 6 day 1 :(

    A couple of things have happened

    - the date my baby would have been due is three weeks away
    - A had a really really stressful day in work on Wednesday

    So I took a few days off. I haven't really being enjoying the running of late. Niggling at the back of my head was the fact that I know I've put on weight since the pregnancy and miscarriage. I'm aware that I'm an emotional eater. So it's no wonder that I can't improve my speed!

    Disgusted at myself for not keeping to plan this week and going out drinking Wed, Thurs, Fri and Sat! Three or four drinks a night at social events I really couldn't avoid in fairness. Depressed that nothing fits me. And feeling sorry for myself because I have been working so hard at the running plans.

    So, I faced the music half an hour ago.....and I've put on 2 stone! AGGGhhh

    I'm going to join weight watchers tomorrow. I'm going to still do the Jingle Bells 5k and the Aware 10k the following week....but I'm not going to put myself under any pressure to beat times. And if I succeed with Weight Watchers up until my birthday in March, then I'll work on times.

    So I'm heading off now to do a healthy shop to keep me going for the week. I'm going away next weekend but I'll try to do three runs during the week and one yoga class before I go. Better than nothing!

    Plan for Week 7

    Mon: 3 mile run and yoga
    Tues: Rest (cycle to and from work?)
    Wed: 5 mile run
    Thurs: 3 mile tempo run
    Friday/ Sat/ Sun......weekend in London....lots of walking!:)


  • Registered Users, Registered Users 2 Posts: 4,048 ✭✭✭dolliemix


    Week 7 of a very toned down plan.

    Weight watchers meeting went on till 7.05 so I couldn't make it to bodybalance. But I had walked into town 30 mins to pick up my bike from sat. I cycled to dundrum from town and then home. Did the 3 mile run after ww meeting. Felt crappy running knowing how much weight I'm carrying but I know I'm doing the right thing facing up to it now. I'd probably put another stone on over Christmas if I hadn't started tonight. And running is just going to get easier from here on in as the weight falls off..... ! The meeting was great and I think in going to enjoy this journey.


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