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But its cold outside
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Week 10
Monday - Pilates, a good auld stretch was had and a sport Massage booked for next Monday evening for before class!!:D
Week 10, Run 1 - Tuedsay 19th February
Plan was 6 m easy and between stomach issues and workload i didn;t get out at lunch time so i headed for the big lights of Navan after work and did it here. Cold nip in the air but nice relaxed run, to start off with and then it started getting difficult as the quads started to tighten but tankfully didn't impacet too much!!!
9.18, 9.10, 9.13, 9.24, 9.18, 9.24, 8.49(.21)
Total 6.21 @ 9.17 in 57.35
Week 10, run 2 - Wednesday 20th February
Had to bring the little woman to an appointment in Navan in the morning and my sister offered to mind her while i got my run in so i was running on new roads, i was quite close to the South O Hanlon 5k route outside Navan and i did think about going in that direction but decided against it as i was unsure how far it woul have me running and i had a session to do. So decided on an outand back for this one.
Plan was 1m easy 8min @ HMP, 2/3 min recovery x 4, 1m easy.....HMP target was between 8 - 8.15
The first mile started off too fast (imagine that:o) and i had to slow it down so that i wasn't knackered before i started the HMP section. The first HMP section i had a lovely little hill to climb so it was tough but i managed to keep the pace to the 8.00 so got 1m completed in the 8 min section, i decided to take the 3mins recovery between each.
The next one started off great and was heading for 7.45 when i copped on:rolleyes: and pulled it back to the target range as i really need to learn some disciple regarding pace!!!
The 3 and 4 ones were ok but a hill at the start of the 4th one had me chasing my tail for the rest of it but again managed to get it into the target zone. Cool down ended up a tad too fast but hey!!!
I was very happy with the way the session went but i'm not overfilled with confidence going into Bohermeen half next week and would be very surprised if a PB was obtained...but I'll just have to wait and see!!!
9.05, 8.00, 8.01, 8.04, 7.59, 8.56
Total 7.00m @ 8.45 in 1.01.18
Week 10, Run 3 - Thur 21st Feb
I had the company of the lovely LizzyC on this run earlier today. Great to have the company but i definitely found it a tough run, between the talking:rolleyes: the wind and the Baltic condition, it was tough...but we chatted and ran and paid no attention to the pace so it was fine overall...I was so cold after even though i had hat, gloves and a jacket over my short sleev top, that i couldn't move my hands to get tagged back into work and the shower hurt i was so cold!!!!
anyway 10.02, 9.45, 9.42, 9.37, 9.42,9.24, 9.30 (.80)
Total 6.80m @ 9.41 in 1.05.49
Totals
WTD: 20.01m
MTD: 93.30m
YTD: 222.50m0 -
hey Banner, yes this thought did cross my mind as Sunday that was definitelty the problem, but i had the same issue Tue this week before my run so think its something in the diet or just a little bug i have at the moment. But no issues since...anyway the hydration is back on schedule!!!
So you've got the boxes of Miller in then is it :P0 -
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banner_phoenix wrote: »So you've got the boxes of Miller in then is it :P
no more boxes of Miller, Banner and then i should have no (de)hydration problems as the temptation will be out of reach... i have no willpower!!:oYou're lovely too Anne!
Ah Thanks L;)0 -
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Week10, run 4 - Sat 23rd February
I went to get the running gear on for 20min recovery run last night at 9.30 and because i was freezing, i hopped into the bed to warm up first for a few minutes..12 mn and i got up to put my night gear and off to sleep..so 20 mins on treadmill at 9am this morning and it was grand
2.01 miles in22.15, 11.15. 11.00
Week 10 Run 5 - Saturday 23rd February Garmin
So the plan was 1 hr 45 min Progression run ending at half Marathon pace!!! So as this was my first ever progression run i had worked out a rough plan starting at 9.30 ish and working forward hoping to reach 8.00 for the last mile and hopefully completely 12 m..
So i headed to the Bohermeen half marathon route for this run, its 25 km from me so i thought it was worth the journey as i really didn’t know if i was back up to this level yet...the snow was fluttering down all morning and it was COLD(0 degrees), so i layered up and headed off!!!
I never double checked the route but as far as i could remember it was left, left, left and left again, going over the motorway twice and up the hill near the end...double checked it was ok to leave car in carpark and off i went, like the abdominal snowman i had so many layers on.....but it was never too much, just the hat was on and off a few times and the gloves came off for the second lap!!
The first mile i really tried to keep it under control and i suceeded, fairly well, I’m not sure about this avg lappace showing, its kinda too late at the end of the mile if you need to speed up or slow down......anyway i plodded along and felt ok. Got to the main road and took a left, it was busy enough for a single runner and no hard shoulder but it’s very similar to the road I normally run on so I kept one eye on the cars and one eye on the route!!! And closed another eye as the fluttering snow kept getting in my eyes!!!!! Got to the next left turn and i wasn’t 100% sure it was correct, so i headed for Boyerstown but i didn’t remember from last year passing the graveyard, the church (my brother got married in it, i remember that day), the school, my nephew goes to) and i decided if i didn’t get to a motorway crossing soon that i’d turn and go back, but eventually got to the motorway crossing. Turns out that road is exactly 2m from point to point, and then the hill!!! It’s not that bad really!!
I was trying to keep an eye on my paces and tried to speed up and slow down as was required but a few times i just couldn’t quite remember the last lap pace so i was guessing!!!!
Anyway the hill, although its not too bad it took a good bit out of me so shortly after I decided to take the one and only gel i had with me...i haven’t had gels since DCM so i wanted to make sure that with recent stomach issues that it was all okey dokey!!! Got to the clubhouse after the first lap (6.3m a bit wide as i was on the righthand side of the road) and i really needed a wee so i headed into the clubhouse and had to wait a couple of minutes to use the service so then it was off again....the next mile was a bit too fast but i got it back under control.
The next 2 miles went to plan but the next one was too fast, but i couldn’t slow it down. I was just hoping that i would be able to keep it going, but alas at the star of mile 12, the hill fooked me and then i got a stitch and my breathing was coming out really loud, a bit like a donkey braying and i couldn’t catch my breath so when the watch beeping for mile 12 at 1.44.16, i decided that, that was mission accomplished and i walked for a min, got my breath back and then jogged the last half mile back to the clubhouse. I was really annoyed with myself and felt like i had failed on the run but then it dawned on me that today i learned and realised a few things:
1. The plan was for a 1hr 45 min progression run and that was (more or less) what i did
2. Today was not the race, so next week hopefully I can use the other runners around me to keep pace steady, whatever plan I go with.
3. I don’t think I’m in 13.1 m @ HM pace of 8 – 8.15 so maybe another progression run might be on the cards....
4. London is the main focus so not getting a PB next week is not the end of the world( but it would be nice)
5. Another gel at mile 10 would definitely help me get through the last few miles, so that will be on the cards!!!
6. I was told by one of the race organisers that my name is last on the list again...i told him that 99% of the times my name will be last!!
7. Oh and there will be gallons and gallons of soup(and the sambos) after the race next week for all the finishers!!!!
9.23,9.08, 9.01, 8.49, 8.49 (hill 1st time)8.44, 8.34, 8.40, 8.29, 8.26, 8.03, 8.10,C/D 5.18(=9.54(.54)
Total 12.54 @ 8.45 in 1:49:36
Totals
WTD: 34.56m
MTD: 107.85m
YTD: 237.05m0 -
Week 10 Run 6 - Sunday 24th February Garmin
Headed off on this run with no pace showing as i really wanted it to be easy by feel.the legs were feeling ok but as i started running the quads were a bit tight and they never eased out during the run. About 1.5m into a run i noticed a big gateway with "Blackwater Park" written on the gates and there was people going in and out. another runner came up the road and went into the park so i decided to follow and see what was inside...inside i discovered the beginnings of a park that Meath Co council are making for the people in the area...now at the moment its just barren fields but there is a loop that has a path going around it and i discovered its almost 1m around . So i did 4 laps of this to save me having to do the 3m loop i was halfway through, twice with add ons!!!
anyway the surface was not the best and there was loose sandy gravel on the path ....there is a decline on the near side of the park leading to the river with a nice bit of hill coming back up from the river but it just meant that i keep the pace slow, after the 4 laps i headed back out onto the road and finished the 3m loop i had started.
9.34, 9.45, 9.41, 9.40, 9.44, 9.42, 9.38
Total 7.12 m @9.41 in 1:08.56
i have physio/Sport Massage booked for tomorrow evening before Pilates and i'm looking forward to it in a strange way:eek: as i definitely think the legs need a good rub out!!
Edit: I have 2 blisters on each foot and one under my second last toenail on my left foot...I think i might treat myself to new runners!!!
Im adding the Garmin link for Wednesday session, i knew there was a few hills but have to say they look big on the Garmin!! i hope they will stand to me next week
Wednesdays Session
Totals
WTD: 41.68m
MTD: 114.97m
YTD: 244.17m0 -
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Week 11 - Catch up!!
On Tuesday, my legs were still sore from Mondays sports massage & dry needling and not feeling well so i took an extra rest day and iced it...
Since last Thursday when i was freezing on the whole run i have not been able to get warm since..trying everything!!! Getting a bit of a headcold didn't help and the continuation of blocked/sinusy nose is annoying me by now. Things came to a head(well my head) on Thursday when i woke with a migraine so nothing would do but i had to black out the eyes and take to the bed...3 hrs later and feeling so much better and a clear head....unfortunately the headache is back today but hopefully a few early nights will see everything sorted for Sunday!!!
Week 11, Run 1 - Wednedays 27th February
anyway Had the little woman in NAvan again for another appointment, but unfortunately this time i had no one to mind here while i did my run...so did my session on Wednesday evening on the treadmill,
it was fine what more can i say, no music, just me, the mill and my thoughts!!
10.05, 8.00, 8.00, 12.09(1.25m) i took 2min rec between HP miles as it was a short session....legs were fine, i could just slightlkt feel where the needles had been in my right calf but overall felt fresh!!
Total 4.50 in 42.09
Week 11, Run 3 - Thursday 28th February
Plan was an easy 4m and seeing as the head was clear, at 9pm last night when i got home from weekly Dundalk trip i hit the treadmill and did the 4m easy!!
9.55, 9.31, 9.31, 9.31,1.52...first i was going to round up to 40 mins, then i had to round up to 4.2 so
total 4.20m in 40.20
Today is down as a rest day but i might do 30 mins easy on treadmill later if the head is clear, seeing as i missed Mon & Tues!!!, 20 min recovery tomorrow and then Bohermeen Half on Sunday...my aim is to get as close as possible to the current pb(1:49:41) but hopefully get a new one!!
Totals
WTD: 8.70m
MTD: 123.67m
YTD: 252.87m0 -
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Week11, run 3 - Saturday 2nd March
2.5mrecovery run on treadmill, late last night!2.5m in 26.! legs feeling fine!!
Total 2.5m in 26.45 @ 10.42
Week11, run 4 - Meath (Bohermeen)Half Marathon Sunday 3rd March
Big queues for the toilets meant that i didn't get as big a warm up as i wanted to do done, but got about 1m. got to the start and met lots of familiar faces, had a brief chat with them all and then went back to my place behind the 1.45 pacers, in front of the 2hrs pacers. I wasn't kidding myself and as i knew i wasn't in 1.45 pace going with them was never an option, now if i caught them that would be fantastic, but i didn't.
I was happy with the pace of the first few miles and was very comfortable and there were a few people around so it was good to have others around me but i found that i was passing and not finding anyone to pace alongside.
This ended up being the case for the rest of the race and i kept finding myself on my own,i'd catch the group in front but then the road was empty in front of them again....so alot of this was run alone, in a crowd!!
I took my first gel at about 6 m but have to say i didn't actually feel any benefit from this and the next few miles were getting slower instead of faster but i just couldn't go any faster and again i was on my own so i found miles 6 - 9 very tough...i was starting to doubt getting in at my current PB of 1.49.41, never mind improving.
I took my second gel at 9.5 miles instead of waiting for m10 and i just put the head down and kept plugging away,while doing mental maths to see how closed or how far i would be from the PB.
At mile 11 i decided i was going to get this Pb and started to push on nothing too mad as i was getting a stitch and i was concentrating on not letting it affect my breathing as happened last week...i got to the hill and took it handy instead of barrelling up it and then i pushed on as i knew there was just over a mile to go....
I met GaryO Hanlon jogging back in on a cool down and i asked him to pace me back in as i had 9 mins to do 1.1m...he laughed.:eek: i wasn’t joking, but then i had to push on in front of him and not let him pass me. This was better than being paced!!!;)
I managed to find a little bit of reserve somewhere and pushed into a bit of a sprint finish and got in, in 1:48:45 a 56 sec PB.
To be honest im delighted with that, as it means i'm back to where i was before DCM so now i can move forward with training for London!!
8.20/167,8.11/175, 8.10/173, 8.12/171, 8.09/170, 8.20/169, 8.20/170, 8.18/168, 8.29/166,8.24/166, 8.16/166, 8.20/167, 8.00/169, 6.59/172(.18)
Total 13.18m@8.15 in 1:48:45
1.03m Cooldown with the kids @ recovery pace brought the days total up to 15.21
Meet lots of the Boards crowd and there was some great running by them they are on a different scale to me altogether..Well done to them all!!!:D
Totals
WTD: 26.41m
MTD: 17.71m
YTD: 270.58m
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