But its cold outside

Younganne

12 weeks to Rotterdam

Plan for this week

Mon| Tue| Wed| Thur | Fri | Sat | Sun|
Rest| 5m Easy|8m Steady| 5m easy| Rest| 6m Easy| 12m Progression, 6 @ easy, 3@ Steady, 3@ MP|

Tuesday 19
Plan 5m easy
Actual 5.33m easy

Out on the hills at home for this one. I knew the hills would get me back to where i needed to be pace wise. 2m in and i realised the legs were heavy after Monday nights Kettlebells/Cardio & core class especially the hamstrings. I found the last 2 miles tough going on the legs but just kept at it!!
9.49, 9.52, 9.48, 9.46, 9.56, 10.00(.33)

Total 5.33 m in 52.28 @ 9.51 avg pace.

Wednesday 20th
Plan: 8m steady
Actual :8m steady

Lunchtime run in beautiful sunny but cold Phoenix park. Did a loop followed by up and back along Chesterfield ave. I think i prefer my out & backs because as I neared work I had just over 6m done, had to just keep going..

9.27, 9.25, 9.18, 9.23, 9.21, 9.21, 9.19, 9.21

Total 8.01m in 1.15 @ 9.22


Thur 21st
Plan 5m easy
Actual 5.08m easy

Lunchtime run in Phoenix park. Much warmer out today with a springlike feel to the air but still, for the first time in ages I didn't enjoy this run today.

I started off nice and SLOW but it felt like hard work keeping it slow. Felt like a neverending run!! just one of those days i guess. but at least its done. Kettlebells/cardio & core tonight.

10.01, 9.47, 9.58, 9.53, 9.49

Total 5.08m in 50.13 @ 9.53

WTD: 18.42m
MTD: 102.16m
WTD: 102.16m

Firedance

Younganne wrote: »

I started off nice and SLOW but it felt like hard work keeping it slow. Felt like a neverending run!! just one of those days i guess. but at least its done. Kettlebells/cardio & core tonight.

Some nice runs there Anne I know what you mean, you'd think the slower runs would be easier to do! Are you planning to keep up the kettle bell classes as the mileage increases?

Younganne

Firedance wrote: »

Some nice runs there Anne I know what you mean, you'd think the slower runs would be easier to do! Are you planning to keep up the kettle bell classes as the mileage increases?

Thanks FD, I usually enjoy all my runs especially when i have to up the pace a bit so its been hard to slow them back down.

Interesting article here which Coach has always said but it was a timely reinforcement for me reading it.


Regarding the Kettlebells, its a combination of cardio & core and the k'bells and i am really benefiting from them as my body is getting stronger. I am also clean eating so dropping a few lbs and getting leaner too which I badly needed, still a way to go but it keeps me focused.

The classes are also great fun. Currently doing Mon, Thur & Sat, but will probably drop to 2 classes as the mileage creeps up if i feel the running is being impacted. We also do a daily home program & core program to help keep active but I take Fri off as a complete rest day.

Firedance

Younganne wrote: »

Interesting article here which Coach has always said but it was a timely reinforcement for me reading it.

that's a good read alright and reinforces what were being told at a time where (certainly I am) we might be struggling with the slower stuff

Younganne wrote: »

Currently doing Mon, Thur & Sat, but will probably drop to 2 classes as the mileage creeps up if i feel the running is being impacted. We also do a daily home program & core program to help keep active but I take Fri off as a complete rest day.

crikey, good for you! I'd be banjaxed yeah the strength is important too, you've motivated me to get my act together, again!

Younganne

Sat 23rd Jan
Plan: 6m easy
Actual: 6m easy Treadmill

missed my class on Sat morning as had to bring the younglad to Soccer and hubby was working. By the time i was getting to the run it was late evening. Stuck on Netflix and away i went. Sweated buckets during this despite having a fan on in the room!!!
6m easy in 58:52 @ 9.49


Sunday 24th Jan
Plan 12 m Progression 6 @ Easy, 3 @ steady, 3 @ MP
Actual 12.4 easy 6.4 @ Easy, 3 @ steady, 3@ MP

Travelled into Navan and met up with a couple of ladies from the kettlebell class. I ran .3 of a mile from my mams house to meet them and this started off a bit fast as i was afraid they'd be waiting for me, but no they got slightly delayed so it was just after 9 when we set off. They were doing their usual route for a 10m and i was going to ad on a few miles at the end.

This went well and the miles flew by and i was only keeping half an eye on paces as i didn't want to dictate too much, but steady miles started when we reach Blackwater park, (this is great as each lap is about a mile) and we did 2 mile here before the ladies set off for home after 8miles. I changed direction and did 2 more laps against the flow(clockwise, everyone seems to go anticlockwise) before heading back to my mams house. I seemed to have lost the pace as soon as the ladies left and miles 9 & 10 were a little on the too fast side so pulled it back for the last 2m @ MP

All in all a great run with great company and the run finished, showered & fed and my Mother dropped to Mass and home all before 12.30!! Usually I'd be arsing around, procrastinating about the run!!:o

10.06, 9.50, 9.37, 9.45, 9.44, 9.46,
9.20, 9.31, 9.14,
8.54, 9.05, 9.03,

12.41 in 1:57:32 @ 9.28

WTD: 36.83m
MTD: 120.57m
WTD: 120.57m


11 week to Rotterdam

Plan for this week

Mon Tue Wed Thur Fri Sat Sun
Rest 6m Easy 9 miles progression(4,3,2 E/S/MP) 6m easy Rest 6m Easy 10m Steady


Tuesday 26th Jan
Plan 6m Easy
Actual 6m easy

I work from home on Tuesday but couldn't get out for this one as i had sick child at home so it was another treadmill run

6 easy mile in 59:48 @ 9.58

Wednesday 27th Jan
Plan 9m Progression
Actual: 0 miles

Thursday 28th Jan
Plan: 6m easy
Actual: 0 Miles
I had a tooth ache since last Thur, that was getting worse and i was having difficulty eating, but it got to unbearable levels on Monday evening so i was taking Painkillers to tide me over until Dentist apt on Tuesday evening. Turned out i to be a gum infection so 2 different antibiotics and pain killers for the week. It has gone into my glands so it wiped me out and Wednesday i was good for nothing so no run, Thur slight improvement and I was heading for the treadmill but common sense prevailed when i realised i was light headed so no run Thursday either!!

Friday 29th Jan
Plan: Rest
Actual 9m Progression run

After half day in work and 2 min apt in Dentist, when he just checked it out i was back home at 3pm, so i headed for the hills and the 9m progression run that was missed on Wednesday. Felt fine throughout this and the wind & rain even died down after the first mile, and didn't return until the last mile again!!! like i had been running in a Valley!!!

4m @ easy, 3m @ steady, 2m @ MP
9.53, 9.56, 9.43, 9.47,
9.24, 9.20, 9.20
9.00, 8.57
Total 9.10m in 1;26:16 @ 9.29

Saturday 30th Jan
Plan 6m easy
Actual 6m easy

After a rough night with the youngest child who had a temp of 38.5 and has nightmare when temp is high, i ended up at DOC on Sat morning with her. Temp slightly improved but still higt and ear & throat infection, so missed my class for the 2 nd sat in a row. It was evening time again before i got to the treadmill to do this but just wanted to get it out of the way!!
6m easy in 59:17

Sunday 31 Jan
Plan 10m steady
Actual 10m steady

Aim of this was to go nearer to MP and as my steady pace is 9.45 - 9.20 and MP is 9.15 - 9.05, i had 9.15 - 9.20 as my target pace.

Set out on the main road for this with an out & back plan, but there was a lot of traffic on the road and the hard shoulder, where i have one, was slippy and pretty flooded so after 1.5 miles i turned off onto a smaller road that i don't run on much and headed for the village of Drumcondra, turned here and headed for Nobber and at 5m turned back. I could have continued and finished a loop but i wasn't sure if it was 9 or 11 mile loop as i've only run it once before in the other direction and i didn't want to end up short so just turned around at 5m stage.

There was plenty of hills to keep this interesting and i was delighted with how the run went. Legs felt Fridays hills in them by mile 8 & 9 but just ploughed on.

9.16, 9.13, 9.16, 9.21, 9.23, 9.17, 9.16, 9.16, 9.18, 9.18
Total 10.01 m in 1: 33;00 @ 9.17

So although i missed 1 run this week, it could have been a lot worse. That's a solid start to 2016 and long may it continue.

WTD: 31.11m
MTD: 151.68
WTD: 151.68


Heading to Trim 10m race on Sunday and will just have to see how it goes but would love a PB.
Current PB is 87.54 from Frank Duffy last year run @ MP, so unless things go pearshaped I hope to take a couple of mins off that!!:D

Younganne

10 week to Rotterdam:eek::eek:

Plan for this week

|Mon |Tue | Wed | Thur | Fri | Sat | Sun|
|Rest |5m Easy| 8m Steady | 5m Easy | Rest | 20 min Recovery| Trim 10m
Tuesday 2nd February
Plan 5m Easy
Actual 5m easy

This was a repeat of last week, another sick child at home so another evening treadmill run. Legs were tired so took it handy.
10.00, 9.59, 9.56, 9.55, 9.55

5.05 easy mile in 50:01 @ 10.00

Wednesday 3rd Feb
Plan 8m Steady
Actual: 8m Steady

Didn't get out at lunchtime today so I stopped off in Navan on my way home from work so I could run this and not have another treadmill run.

The girls football training has resumed but I have handed over the managerial role to someone else for the spring Championship so there's less pressure on me if I miss training....like this evening!!!:D
Met Neilc out for a run this evening, think its about 3 years since I ran in Navan in the dark and we ran into each other in almost the same spot as the last time too!!! Brief chat as I had to be home to collect daughter after training!!

9.21, 9.17, 9.12, 9.16, 9.19, 9.17, 9.18, 9.18 Strictly speaking all bar one of these were outside my Steady range but they fell into the gap between steady & MP Enjoyed this run but really noticed fumes from cars when the road was very busy!!!
Total 8.04 in 1:14:44 @9.18

WTD: 13.05
MTD: 13.05
YTD: 164.73

Younganne

Thurs 4th Feb
Plan: 5m easy
Actual 5m easy

I forgot the watch but decided just to go out nice and easy and run my usual 5m route, North road to Castleknock gate and back again.

It was wonderful not being a slave to the watch. I try not to look at it but inevitably I do. I felt the pace was consistent and I really enjoyed the run, it refreshed me and was a completely different run to the previous week which was a BLAAA run.

I missed the last 3 kettlebell/cardio class so was dreading the evening class but it was good and I really enjoyed it. Had the best nights sleep in a long time!! ZZZzzzzzz:D

Total: 5.08 in 50.24(according to Run Keeper)


Sat 6th Feb
Plan 20 min Recovery
Actual 2m recovery

Body was very sore after Thurs class so this mornings class stretched me out and it was brill. Hit the treadmill when I came home so I could control the Recovery pace. Hamstrings were tight at the start but felt great by the end. A little niggle in the back of my left knee, but probably nothing!!

Looking forward to Trim tomorrow but dreading it at the same time. Definitely need to see when fitness is before setting aims for Rotterdam!!

Total 2m in 22.34 @ 11.17

WTD: 20.17m
MTD: 20.17m
YTD: 171.85m

Firedance

Best of luck tomorrow!!!! hopefully see you there

Younganne

I'll keep an eye out for you, my target is 84:55 so you'll be close enough!! Enjoy!!

Murph_D

All the best, Anne.

tang1

Great meeting you today and chatting after. All systems go now for Rotterdam after the great time you ran, hopefully see you again before the BIG day on the 10th of April.

Firedance

Plus one to that Anne lovely to catch up, well done to you on a super run, I really hope we are all this happy after April 10th

FBOT01

Great run today, Anne. Nice to meet you afterwards.

Younganne

My mulitquote thingy isn't working so Thank you guys.

Lovely meeting the Rotterdam Crew today, and FBOT01 too, (FBOT01, scratch that stupid comment I made from your memory please:o:o) and Chinquette and Neilc, plenty of Boardsie there.

I missed The Bitter Lemon and Racoon Queen, see you next time .

Delighted with my run today, felt strong throughout. Had a few stomach issues and forgot to take my medicine before hand, but don't think it made any different to the result.

81.57 happy out!!:D:D Race report later!! PB by 5 mins 57sec

Murph_D

Wow - that's quite the PB and well under the target too. Well done.

Now what did you say to FBOT?

RacoonQueen

Fantastic stuff Anne. Delighted for ya. I did see you before the race when I was already penned in and gave you a shout as you sprinted down the finishing straight but we were on our way to the sweet embrace of tea and cake at that stage, thought I might see you in the hall afterwards but twas jammers.

Younganne

Murph_D wrote: »

Wow - that's quite the PB and well under the target too. Well done.

Now what did you say to FBOT?

Thanks but it will never be repeated out loud:o:o, just a slip of the tongue and the wrong word came out!! nothing for anyone else to worry about :p

Younganne

RacoonQueen wrote: »

Fantastic stuff Anne. Delighted for ya. I did see you before the race when I was already penned in and gave you a shout as you sprinted down the finishing straight but we were on our way to the sweet embrace of tea and cake at that stage, thought I might see you in the hall afterwards but twas jammers.

Cheers M I heard a few shoutouts and I went back along the finish line to see who was there and say hello, but got side tracked shouting on Firedance...
How'd it go for you today?

RacoonQueen

Younganne wrote: »

How'd it go for you today?

I finished

Younganne

Sunday 7th Feb - Trim 10m Race

This race was to see how the training is going and use it as a bench marker for Rotterdam. Previous 10m PB was from Frank Duffy last August, that was run just above MP for Dublin(which obviously didn't happen). So unless every thing went pear-shaped today a PB was in line. I set the target of sub 85, but checked with McMilliam using last years Athlone half marathon and this was giving me 82, so wasn't 100% sure what to think. I decided 8.30ish pace was the target hoping to maybe get a faster 2nd half, treat it like a progression run and just see what happened.

Got to meet Firedance , Tang & FBOT01 before the race. and then went looking for the pacers as I wanted to get between 80 and 90 but it wasn't the best organisation so ended up starting just behind the 80 min pacer but within 500m he was gone on ahead so I just settled into my own pace.

Stomach issues kicked in at end of m4 and I got a cramp, but just kept going, pace dropped here for m5 and I also had to stop at water station to get cup off table, just a mouthful in each cup so had to get a second one. Found it hard to pick up the pace after the water station. Hamstrings were feeling tight. I got back to my previous pace and was doing grand until the next water station, same thing again, had to stop to get the water, threw it into me and away, difficult to get back the pace again but eventually got there.

I was afraid to push mile 9 too much in case i couldn't hang on for mile 10, but it was fine and my last mile was fastest mile of the day. Happy out. I had 1 gel with me and I wasn't sure if I was going to take it or not but at the same time I wanted to test the stomach so took it during mile 6 after having a bad mile 5. It was ok on the tummy but as soon as I got the water it set off my reflux but nothing too bad.

Overall very happy with todays result!!
My heart rate monitor wouldn't pick up at all at the start and I just assumed it would pick up during the race but nada. Discovered when I got home I had an older one on me and it was paired with the Garmin so no HR info!!

8.08, 8.12, 8.10, 8.06, 8.31, 8.12, 8.18, 8.23, 8.10, 7.44
Mile 5 & 8 were water station miles!!

Garmin time 1:22:02
Chip time 1:21:57

Total for the day 13.54 with warmup & cool down.

WTD: 33.71m
MTD: 33.71m
YTD: 185.39m

career move

Good work Anne

Younganne

career move wrote: »

Good work Anne

Thanks K, just rediscovered your log the other day. have to finish back reading but Your flying, well done!!

Younganne

9 weeks to Rotterdam

Plan for this week

Mon Tue Wed Thur Fri Sat Sun
Rest 5m Easy 9m Easy 5m easy Rest 5m Easy 14m easy, last 4 @ MP

Mon 8th Feb
Plan rest day
Actual Kettlebells/cardio & core class

Hamstrings were tight and body was tired, i had a headache and my tooth is playing up again and i nearly didn't go to class, but in the end i went anyway. Lots of running so helped to ease out legs a bit. slept like a baby.:D Running rest day

Tuesday 9th Feb
Plan 5m Easy
Actual 5m easy

Tooth/gum infection playing up again so a visit to the Dentist resulted in more antibiotics. By the time i got home it was getting dark, but decided to head out to see what i could fit in. Hamstring & body were tight and tired so took it very easy but they eased out as run went on, i didn't stray too far from home and managed 4.5miles before it was too dark to be out on a country road, finished up with half mile on treadmill.

10.24, 10.12, 9.58, 10.05, 10.00

Total 5.01m in 50:48 @ 10.08

Wednesday 10th Feb
Plan 9m Easy
Actual 9.20m Easy

Wasn't feeling great all morning with headache and sick stomach(same happened last time i had this infection) so i took some medication and didn't run at lunchtime.

I stopped off in Navan on my way home from work and did this around the town as i was afraid if i went home it wouldn't get done. 2nd week in a row I've missed the girls football training( well i did say i wouldn't be there all the time:eek:)

I forgot my hat and gloves so i was pretty cold and the hands just never managed to warm up. as a result of this i ran on feel as my kept my hands buried up my sleeves so happy enough with the splits.

Run went well but at mile 7 the back of my knees tightened up a bit, i changed my stride and lifted the knees higher for a bit and it did the trick and eased the legs.
Misjudged the run slightly so a little extra done.

9.47, 9.45, 9.46, 9.51, 9.11(.14)caught the watch in my sleeve and it lapped by mistake,
9.50, 9.48, 9.56, 9.43, 9.53, 9.47(.06)
Total 9.20 in 1:30:11 @ 9.48


Thursday 11th Feb
Plan 5m easy
Actual Kettlebells/cardio/core class, no run

Again I wasn't feeling great all morning with headache and sick stomach(3 kids are sick so might have got this from them, so i took some medication and didn't run at lunchtime. Planned to run after class. Again nearly din't go but decided in the end to go. Found the class tough and by the end of it i was pretty sweating and tired so decided to leave the run until Friday.

WTD: 14.21m
MTD: 47.92m
YTD: 199.60m

career move

Hope you're feeling better today. Nothing worse than a toothache

Firedance

yeah + 1 to that Anne, hope you're feeling better soon.

tang1

++1, hope you feel better soon Anne.

Younganne

Friday 12th Feb
Plan rest day
Actual 5m easy

9.15pm before I got this started on the treadmill, nearly didn't bother but knew I'd be mad with myself if I didn't.:o For some reason the ipad was affecting the display and I could see the elevation and pace but couldn't see distance or time so had to take if off the treadmill so just listened to music. Legs felt great and I could have gone faster but slowed it back down to keep it easy!!
Total 50 mins, 5.18m

Saturday 13th Feb
Plan 5m easy
Actual k'bell class followed by 5.48m easy

We did a great Kettlebell class - "The Dirty Thirty!"
10 x kettlebell exercise, run to other end of the hall, do bench exercise x 10 and run back x 3 rounds ie 30 of each, using 12 kg Bell

1. Deadlift to catch --- Bench Step ups
2. 2 arm swing - - - Squats
3. 30 runs
4. Front Squat with bell - - - - - Tricep dips
5. Upright Row - - --- Pressups
6. 2 arm overhead - - - mountain climbers
7. 30 runs

After a drink of a smoothie, as I had no breakfast, I headed off for my run. The Garmin wouldn't pickup properly and had me running at 15min pace so I reset it and continued on to the Blackwater Park where the park run takes place, 3 laps and back to the school where the kettlebells class takes place. Tired by the end and the back was sore. We had a curl up challenge to do all week and think this is what affected the back!! It was grand after heat later..

We weight in on a Saturday morning at K'bell class and I've 13 lbs gone since November so really happy with that. I could lose a few more but will not worry too much about it . I'm at the lightest weigh as an adult that I can ever recall and 3 & 3/4 stone lighter that when at my heaviest, so happy with that!!!

.28m @ 15.34,
9.46, 9.42, 9.42, 9.44, 9.38, 9.57(.20)
5.20m @9.43
Total 5.48m

Sunday 14th February
Plan 14m Easy with last 4 @ MP
Actual 14.20 easy with last 4 @ MP


Had something on first thing, and no one to mind the kids in the afternoon, so headed to Navan, dropped kids with my Mam and met up with 2 ladies from a few weeks ago again who were good enough to put off their run until I was free in the afternoon.
The first few miles flew by, slight hill in mile 7 seems to have slowed us all down a bit looking at the splits. They left me just before 10 mile at the entrance to the Backwater Park to head home and finish their 11m run and this suited me as i was going into 4 @ MP.
Did 3 laps of the park and then back to Mams house. The back was twitching at different times during this run but thankfully not enough to stop me .

I did this without water and breakfast was Quinoa porridge with pineapple & grapes 3 hrs before the run. I could have done with water at mile 12 but survived. Must bring money in future, just in case. Very cold day out but the sun was shining and the company was very welcomed!!!

10.11, 9.55, 9.49, 9.59, 9.54, 9.43, 10.15, 10.05, 10.02, 10.11, 9.01, 9.08, 9.00, 8.59, 10.01(.20)

Total 14.20m in 2:18 @ 9.44


WTD: 39.07m
MTD: 72.78m
YTD: 224.46m

Firedance

nice work on the MP miles, and the KB class! I remember those drills very well used to love them but I found I could do neither well when running & lifting so I eventually ditched the lifting... might get back to it after Rotterdam though.

Younganne

Next Saturday see the Finish of my second 6 week run of the CBF (Combat Body Fat) program by CBF (Complete Body Fitness) :eek: so I have decided to leave the next program until after Rotterdam. I will continue the Mon & Thur classes but won't be doing Sat class, have to keep my eye on the Prize!!!

Younganne

8 weeks to Rotterdam

Plan for this week

| Mon |Tue |Wed |Thur |Fri |Sat | Sun
|Rest | 6m Easy |2m wu, 2 x 3m @ MP, 5min jog recovery, 2m CD | 5m easy |Rest | 7m Steady | 16m easy



Tuesday 16th Feb
Plan 6m Easy
Actual 5m easy

5m easy on treadmill. I had this done before i saw the plan so i will just swap it around with Thur. I followed up run with Kettlebell workout as class was cancelled last night due to a power outage in the school where classes are held.

Each round is made up of 2 exercise and we start with 24 reps of first one and 6 of second and then decrease the reps of first exercise while increasing reps of second one. 30 reps in total each time x 4 rounds. Tough workout and i was sweating buckets by the end,

1. Shoulder Press - 2 Arm swing
24 reps 18, 12, 6 - 6 reps, 12, 18, 24 total 120 reps

2. Deadlift to upright row - 2 arm facepull
24 reps 18, 12, 6 - 6 reps, 12, 18, 24 total 120 reps

3. Mountain climber - 2 arm overhead
24 reps 18, 12, 6 - 6 reps, 12, 18, 24 total 120 reps

4. K-bell curl up - Goblet Squat
24 reps 18, 12, 6 - 6 reps, 12, 18, 24 total 120 reps

480 Reps then finish with 20 reps of exercise of choice
20 x Kbell curl-up

Total 500 reps

I followed this up with 2 rounds of core plan 10 exercises x 10 reps x 2 rounds. Total knackered by the end of it all!!! but felt amazing!!:D

Total 5.00m in 49.30

Wednesday 17th Feb
Plan 2m wu, 2 x 3m @ MP, 5min jog recovery, 2m CD
Actual 2m wu, 2 x 3m @ MP, 5min jog recovery, 2m CD

During an extended lunchbreak;) I headed out to do this run. It was very cold starting off but soon the sun was out and it turned into a beautiful afternoon. I thought i'd be in bits today but felt surprisingly good. My back had a slight twinge during the warmup and i stopped at 2 miles and did a few stretches, then into the MP miles, first one was a little too fast so dropped the pace a bit. I really enjoyed this run and felt good. In the second set of 3 x MP, i turned at the Zoo on Chesterfield Ave to head back up towards Castleknock gate and the pace dropped and i had to work a bit to get back to even pace but once i did i was fine. The back was twinging again as soon as i slowed after the MP miles so slow running is affecting it.

I will head for a rubdown over the weekend and although i have been doing the standing exercises from the Myrtle program, i haven't been doing the floor exercises so back to them with me!!


9.53, 9.44, 8.53, 8.58, 9.01, 5 mins @ 9.58(.50)
8.57, 8.57, 8.57, 5 mins @9.51(.51) 9.44, 9.46

Total 11.02 in 1:42:56 @ 9.20



WTD: 16.02m
MTD: 88.80m
YTD: 240.48