Ain't nothing gonna break my stride....

career move

Dec 23rd - Dec 29th

Monday:

Run 41:45 7.45 km (5:36 / km)
Up early to do this as I was flying to Scotland for Christmas. My cousin is still in hospital. Felt good.

Tuesday:

Run 1:04:08 11.5 km (5:35 / km)

All my runs in Edinburgh were along the Leith river. All on trail. The weather was very mild. I was expecting it to be much colder.

Wednesday:

Run 1:07:00 12.2 km (5:30 / km)

I skipped out for this run while my aunt had visitors. Christmas day was fabulous in Edinburgh. The sun was shining and there was no wind. Loads of people were out on the trail walking and running. The second half of this run was a bit faster than the first.

Thursday:

Run 1:01:10 10.2 km (6:00 / km)
Core 5:00

I was really stiff this morning around my hips and pelvis. There's a really steep climb at the end of the run and I think combined with the overall increased volume it's just made me a bit sore. Slowed the pace right down and did some hip related core work afterwards

Friday:

Core 5:00

I did more core work this morning. Hips were much better but I took a break from the running because I'm doing a parkrun tomorrow.

Saturday:

Run 27:00 4.4 km (6:08 / km)

Run race (Parkrun) 22:31 5.0 km (4:30 / km) vdot: 43.3
(4:44, 4:52, 4:45, 4:38, 3:32)

Run 40:07 6.0 km (6:41 / km)

Back in Ireland. Woke up and thought ugh I don't want to do a parkrun but luckily I knew my brother was going and he'd be expecting me so I had to drag myself out of bed. I warmed up at home. I did 1 mile really slow. Didn't feel the love to be honest but then I did one mile fartlek and felt much better. I was a bit out of breath when I got home so I waited 5 minutes then took two puffs of the inhaler before driving to Templemore. Did another small jog with my brother and then we were ready to go. There was about 70 runners and I lined up near the front. A couple of women passed me in the first kilometer but I kept them in reach so it was fine. I told my brother at the start I was going to go at 4:40/km pace but my watch autolaps after a mile so I wasn't exactly sure of my pace. I don't really find the watch much use in templemore because it keeps losing the signal with the trees but I did the first mile in 7:40 which was I was happy with. I felt really comfortable and I'd overtaken the two women who had passed me earlier. Second mile was 7:45. Bit slower but I was still comfortable. I passed a few more people. I kind of felt like I should be working much harder in a 5k but at the same time I've over 35 hilly kilometers already in my legs this week. I did quicken up for the last mile (7:04). There was a guy in front of me who had a 100 parkrun t-shirt on. In the last kilometer he was encouraging me to get up beside him which I did. We quickened up a good bit but then he dropped off me and I sprinted the last bit to try and catch the next guy but he finished one second in front of me. It's a 6 sec course pb but what I'm most happy with is how good my breathing was and how comfortable it felt until I really quickened. I did another 6k when I got home at a super slow pace mostly because I wanted to add on a bit more mileage.

Sunday:

Bike warm up/down 44:24 16.4 km (22.2 kph)

Bike 2:36:02 67.28 km (25.9 kph)
ahr:131 max:161

Legs were fine at a slow pace but when I tried to put some power down there was downright rebellion. Luckily one of the guys in the club is just back from being sick so I was able to stay with him when the others sprinted. My legs were very tired at the end.

activity|#|time|miles|km
Run|5|5:23:41| 35.26|56.75
Bike |1| 3:20:26|52.0 |83.68
Core|2|10:00||
Total |8|8:54:07|87.26|140.43

career move

Monday:

Run 32:30 5.72 km (5:41 / km)

Run 29:16 5.07 km (5:46 / km)

Tuesday:

Run 39:50 7.03 km (5:40 / km)

Run 37:28 6.75 km (5:33 / km)

Finished off 2019 with 4 nice runs around Dublin city. On to 2020 .....

Wednesday:

Run 1:32:18 16.5 km (5:36 / km)

I wanted to get a longer run done today because I'm doing a 7k trail race on Saturday and I want to go on the bike Sunday. I was down at the club today dropping in the trophy I got for 2018 and I've been talked into doing the county senior xc on the 12th and the novice road on the 26th. To be fair I didn't need much persuasion. I think the xc is a good course for me. It's hilly and hopefully it'll be wet. And it's 6k so that should be play to my endurance. The club is hosting the novice so it would be rude not to show up I'm going to keep my long run between 10 and 12 miles for the rest of January and if I do it midweek I'll be able to fit in the races. My goal race for 2020 is the Ballyhoura mountain marathon which I won in 2014. I want to win it again and break the course record but the odd thing is on the imra site the ultra and the half are up but not the marathon. The fastest time on the website is 4:22 but I know that in 2013 there was an ultra runner from galway that did it in about 4:13. If I could get under 4 hours that would be cool but as a wise man told me, I'd need to be in 3:30 road shape for that and I'll have to see if that's possible. If they've decided not to run a marathon this year I might just run the Half. My goal for this decade is to run a marathon beginning with 2:xx:xx. I'm a long way from that right now but I think I can do it. For inspiration I looked up my pb's:

Mile - 6:12 Moyne Sept 2015
3k - 11:38 Novice b Galbally Mar 2017
5k - 19:35 Moyne May 2015
8k - 33:10 Poulmucka May 2015
10k - 42:17 K club Apr 2014
10m - 1:14:40 Stook Nov 2013
HM - 1:36:34 Bohermeen Mar 2013
M - 3:28:48 Limerick May 2013

None of these are recent so they are kind of irrelevant but that's at least the level I can get to if I follow a plan and don't get distracted by other adventures. That's going to be the hardest thing. Maintaining my focus!

shotgunmcos

The 2:xx:xx marathon might be there if you stop messing with bikes, track spikes, horses, fighting etc..

Mountain running will help though. Hopefully I can keep up with you in Ballyhoura this time!

OOnegative

shotgunmcos wrote: »

The 2:xx:xx marathon might be there if you stop messing with bikes, track spikes, horses, fighting etc..

Mountain running will help though. Hopefully I can keep up with you in Ballyhoura this time!

100% in agreement with M, well capable of the win and the 2.xx.xx Kate. Take your fingers out of a few other pies and it will happen but I think you’d get bored to quickly with just running!!

career move

shotgunmcos wrote: »

The 2:xx:xx marathon might be there if you stop messing with bikes, track spikes, horses, fighting etc..

Mountain running will help though. Hopefully I can keep up with you in Ballyhoura this time!

I have a short attention span

I'm sure you'll have no problem considering that the longest run you'd done before the last one was 8 miles or something :pac:

OOnegative wrote: »

100% in agreement with M, well capable of the win and the 2.xx.xx Kate. Take your fingers out of a few other pies and it will happen but I think you’d get bored to quickly with just running!!

Thanks for the vote of confidence Barry. Boredom might be an issue alright but also it's hard to say no if people ask me to do stuff

IvoryTower

They're very nice and polite posters. I'm not! sub 3 would require insane dedication to running, cycling would barely be acceptable for a recovery session, everything else should be running. 3.30, bit more flexible, doable in first year, sub 3 would take a few years imo.

I've never ran one, but just from my marathon friends and reading logs on boards that would be my take! Big commitment.

career move

IvoryTower wrote: »

They're very nice and polite posters. I'm not! sub 3 would require insane dedication to running, cycling would barely be acceptable for a recovery session, everything else should be running. 3.30, bit more flexible, doable in first year, sub 3 would take a few years imo.

I've never ran one, but just from my marathon friends and reading logs on boards that would be my take! Big commitment.

Absolutely. Can't argue with any of that. I think it's a good goal for me to have though

Annie get your Run

I was driving through Ballyhoura country last week and realised I'd only heard of it before from this log

I've no doubt you could achieve a sub 3 marathon if you put your mind to it but at what cost? As the others have said, you'd have to give up everything else and focus entirely on running - I think you enjoy the variety too much for that but hey, who knows, a lot can happen in a decade!!!

Happy new year

career move

Annie get your Run wrote: »

I was driving through Ballyhoura country last week and realised I'd only heard of it before from this log

I've no doubt you could achieve a sub 3 marathon if you put your mind to it but at what cost? As the others have said, you'd have to give up everything else and focus entirely on running - I think you enjoy the variety too much for that but hey, who knows, a lot can happen in a decade!!!

Happy new year

Happy new year AM Hope you enjoyed the scenery on your drive!

shotgunmcos

career move wrote: »

I have a short attention span

I'm sure you'll have no problem considering that the longest run you'd done before the last one was 8 miles or something :pac:



Thanks for the vote of confidence Barry. Boredom might be an issue alright but also it's hard to say no if people ask me to do stuff

Lol oh yeah. Plus another fall and another injury too. You need to practice NO. Particularly with a certain previous shoe specialist poster!

career move

Thursday:

Run 34:00 5.9 km (5:46 / km)

Run 26:20 4.5 km (5:51 / km)

Core 5:00

I didn't think I was going too fast on these runs but it might have been better if I went a bit slower after the long run yesterday. Both hamstrings were a bit niggly in the evening so I did some targeted core work. If I think of it, I'll try to make this part of my daily routine because my hamstrings seem to be giving me regular reminders that they need looking after!

Friday:

Walk 1hr
Core 10min

Right lower hamstring still a bit niggly.

Saturday:

Run warm up 18:16 3.58 km (5:06 / km) +76m

Run race 35:13 7.19 km (4:54 / km) +153m

Splits: 4:43, 5:27, 5:13, 6:04, 3:54, 4:47, 4:32 (4:02)

My first IMRA league race! This was in Glengarra Woods near Cahir. There was a massive crowd. Haven't seen the results but I'd say there was well over 200 runners there plus the kids who had their own race. I wanted to do a similar warm up to last week when I did the parkrun so I did just over a mile uphill at a steady pace with my brother and then I turned around and did some sprints on the downhill. When I got back to the car I took the inhaler. I think it had enough time to work before the start.
The start was uphill. I saw the woman who won this last year go off in front of me. She runs with Clonmel AC and I don't think I've ever been near her at the finish of a xc race or on the road so I had no intention of trying to stay with her today. Also in front of me was a woman who I ran a good bit of the Ballyhoura HM with back in May. We climbed Seefin together but then I dropped off her and she finished a good bit ahead of me that day. I don't think I've improved a significant amount since then so I didn't mind her either. When everything had settled down I saw that there was a woman from Mooreabbey Milers about 10m in front of me after the first mile and I thought she'd be a good target. I was working hard even at this stage but I gradually closed the gap up to her and on a technical bit I went past her. Shortly afterwards she passed me again. This might have happened 2 or 3 times. I'd pass her and immediately she would pass me again but I thought by her breathing that she was definitely working as hard as I was. I was really in the red, thinking I have gone off way too hard so I decided it would be in my best interest to sit back off her a little. Kilometers 3 and 4 were really tough climbing. In fact, we'd hadn't stopped climbing since the start. We went down a little hill and through a river crossing and I closed the gap to the MM lady to about 5 metres. She was running with a male clubmate but there was a few other men around as well. After a steep drag uphill we started descending. I had noticed previously that I was a better descender than the MM lady. When we were doing the SEMRA long way round with Conor in November he had advised us to run downhill like we were flying with a slight tilt forward. I found this very effective today and I went past the MM lady and opened up a bit of a gap. I didn't have any chance to get my breath back though and I nearly fell climbing over a stile. I recognised the trail from my warm up and I thought/hoped we were running straight downhill to the finish but sadly for me we were diverted back up onto a trail running parallel. There was a bit of climbing again here and although I didn't feel like I'd slowed, the MM lady went past me with about a km to go and I couldn't stay with her. It was a good race though

activity| # | time| miles| km
Run |5| 5:45:11 | 38.67| 62.24
Walk |1| 1:00:00|| 4.0| 6.44
Core |2| 15:00||
Total |7| 7:20:11 |42.67|66.64


I'm not going out on the club bike tomorrow. I need to recover. Hamstrings seem good thankfully but I have county senior xc next Sunday and I want to do my best in that. I might get a long run done on Wednesday but I'll only do it if my legs are feeling good next week.

OOnegative

Super stuff K, good to see the competitive juices are alive and truly kicking!!

career move

Monday:

Run 30:32 3.0 mi (10:11 / mi)

Core 2 x 10min

Left hamstring was a bit tight. No worse than before the race but it's a thing I need to stay on top of. I have a plan for the next 17 weeks . I need to keep my easy weekday runs super slow if i want to complete the plan because there's quite a lot of racing in there!! Today was a good day to practice the slow stuff. I also did some hamstring work morning and evening.

Tuesday:

Run am 36:20 6.09 km (5:58 / km)

Run pm 25:00 4.23 km (5:55 / km)

Core 10min

I was using my phone to record my weekday runs in Dublin but it's cheating me out of quite a bit of distance so I used my watch today. For instance the morning run on my phone usually only measures 5.6k I had 10 minutes to spare in the morning so I go some more hamstring exercises done.

Wednesday:

Run 1:34:00 16.63 km (5:39 / km)

Core 15 min

Early morning run at home. It was dark. I don't wear a head torch but I do have a high vis vest on. I was happy for the first half until I turned on to a busier road. Then I was not so happy because there was way too much traffic. I decided to change my route so I could get on to quieter roads. My easy run pace is between 8:45 and 9 min/mi. I had my watch programme so that after every 9 minutes I did 1 minute fast and I did this 9 times with 4 minutes cool down at the end. Paces were between mile pace and 3k pace so it was a good workout.

OOnegative

Best of luck with XC tomorrow Kate, run well!!

career move

OOnegative wrote: »

Best of luck with XC tomorrow Kate, run well!!

Thanks Barry. Looking forward to it. Hopefully the rain will have stopped by then

IvoryTower

I was just on my way to the indoor arena today thinking thank **** I dont have to race outside until may!

career move

IvoryTower wrote: »

I was just on my way to the indoor arena today thinking thank **** I dont have to race outside until may!

(Shakes head) Track fairy

career move

Thursday:

Run 30:00 5.12 km (5:52 / km)

Core: 15min

Happy that my hamstring was no worse after the 10 miles yesterday. I'm really going through the runners though. There's 3 pairs to go in the bin - holes in the toes and the heels are destroyed

Saturday:

rhr:42

Run 40:00 6.0 km (6:40 / km)

Heart rate is a couple of beats above normal. I debated whether to run or not. Although my hamstring is improved, I can still feel a bit of tightness there. The OCD took over however!!

Sunday:

Senior xc Galbally

Run warm up/down 18:41 3.26 km (5:44 / km)

Run race (Senior xc Galbally) 33:49 [5] 6.03 km (5:36 / km) +101m 5:10 / km

Av pace 8:16, 9:21, 9:13 (9:16)

Bleugh. 3 laps of a 2k wet, cattle poached field with 3 hills, 1 of which was very steep and 2 sharp downhills. I think Boards need to create a pukey face smilie :pac:

Felt a bit of tightness in my hamstring when I got out of the car so I did a good warm up on the road and took the inhaler. Senior is great in one way because there's no kids running and the women go first so you know exactly when you'll start. However it's very competitive and looking at the runners around me at the start I was feeling very out of place.
I started off too fast. I'm wondering now how that was possible because the worst of the ground was down the bottom of the course where the start and finish is. Really wet and poached and everybody was fighting for position. The steep hill was about 500m after the start and I actually thought to myself at the top 'wtf this is a form of torture'. No rest at the top because the ground was sloping awkwardly and you had to be careful where you placed your feet. Then the first steep downhill and back up and around past the commentary box I wanted to walk loads of times and only for there being loads of people from the club round the course, I would have. The race had settled down on the second lap. I lost a position and gained a position. My breathing was terrible. I thought I was going to start hyperventilating or have an actual asthma attack towards the end of the second lap but I just slowed a fraction and it seemed to help. I was having a good battle with a lady from Thurles Crokes. She passed me before we went out on the third lap but I went up the steep hill better and was quicker on the downhill. Similar to last week though, she was stronger on the flat and passed me halfway though the third lap. With about 1k to go I had the club captain roaring at me that there was someone about 50m behind me and I had to stay in front of her. Managed to do that and finished 14th and we were third team We were all delighted. It's lovely to get some reward for the suffering!!! Would have liked to just lie down at the finish but it was too wet. As soon as I finished I had a migraine. Usually these migraines last for a day and don't get any better with painkillers but I've taken something different tonight and it definitely is not as bad. Hamstring is no worse. I'm not going to run tomorrow and I might take Tuesday off as well if it hasn't improved significantly.

activity| # | time| miles| km
Run |6| 5:08:22 | 32.43| 52.19
Walk |3| 1:55:00|| 8.0| 12.88
Core |4| 1:00:00||
Total |13| 8:03:22 |40.43|65.06

OOnegative

Well done Kate, sounds horrendous & congratulations on county team bronze!!!

shotgunmcos

Nice one Kate! Congrats on the team podium. Take a couple of puffs of your inhaler before and after races!

career move

OOnegative wrote: »

Well done Kate, sounds horrendous & congratulations on county team bronze!!!

Thanks Barry

shotgunmcos wrote: »

Nice one Kate! Congrats on the team podium. Take a couple of puffs of your inhaler before and after races!

Thanks Mike. I was going to take it after as well but I didn't bother because I wasn't coughing

career move

Tuesday:

Run 36:00 6.3 mi (5:43 / mi)

Core 20:00

Legs were sore yesterday. Especially my calves. I was wearing spikes so to be expected I guess. I just did a short run today and I was pleased that my legs actually felt ok when I was running. I thought they'd feel a lot heavier. Still a bit of soreness in my calves and a bit of tightness in my right glute/hamstring that I noticed more towards the end of the run.

Wednesday:

Run (a.m.) 37:22 6.64 km (5:38 / km)
Run (p.m.) 35:26 6.44 km (5:30 / km)

Core 20:00

Two easy runs to and from the station with a bit added on. Pretty straightforward and my legs were improved. Calves much better and just a tiny bit of tightness in my right glute which didn't get any worse.

Baby75

Well done, that sounds very tough but great result

career move

Baby75 wrote: »

Well done, that sounds very tough but great result

Thanks

career move

Thursday:

Run a.m 48:48 8.76 km (5:34 / km)

Run p.m 38:00 6.71 km (5:40 / km)

Two very similar runs in Dublin. I find these run-mutes a really efficient use of my time. The only disturbing thing is the number of homeless people I run past

Saturday:

Run 2:10:00 22.28 km (5:50 / km) +239m

Woke up around 8 but it was freezing and there was a thick mist hanging around so I fed my cat, ate some porridge and went back to bed. Got up later and my garmin was out of battery so figured I may as well jump back into bed while I was waiting for that to charge. Finally dragged myself out the door around half 11. There was a lovely winter sun but the roads were still slippy in places and in the shade it was still cold so I was glad I'd put my gloves on. I really enjoyed this run. It's not fast but a lot of the time I felt like I was floating along effortlessly. There's still a bit of tightness in my right glute but it's slowly improving from day to day. I must remember not to take iron tablets the day before a long run - my tummy was complaining a little. I felt a bit weary on mile 12 but I wanted to add on an extra loop because next week I'm racing the county novice road and the week after I want to do an IMRA race so I won't get to do a proper long run for a while. Also I want to take two days recovery to give my glute a chance and I needed to add on a bit to reach my target for the week.

activity| #|time| miles| km|
Run |4| 5:25:36 |35.5| 57.13
Walk| 2| 2:20:00 |8.5 |13.68
Core|2|40:00||
Total |8| 8:25:36| 44.0 | 70.81

career move

Jan 20th - Jan 26th

Tuesday:

Core 15:00
Run 50:00 8.97 km (5:34 / km)

Run 33:21 6.07 km (5:30 / km)

Wednesday:

Run 51:00 9.12 km (5:36 / km)

Run 45:41 7.85 km (5:49 / km)

Core 20:00

Thursday:

Run 37:48 6.0 km (6:18 / km)
Core 10:00

Sunday:

Core 10:00

Run warm up/down 57:37 9.55 km (6:02 / km)

Run race 12:30 3.0 km (4:10 / km) vdot: 45.7
Splits: 3:58, 4:12, 4:20

Very busy week in work. Three nights this week I wasn't home till 8:30pm and I had to get up at 5:30a.m on Friday to get the early train. Haven't been sleeping well either this week.
All the runs during the week were straightforward and enjoyable.
My left leg was a bit niggly all week but the core work seems to be keeping it under control.
I took an extra rest day on Saturday because I was tired and I knew I'd be able to hit my goal mileage for the week
The County Novice Road was today. I was happy with how the race went. I was able to warm up at home because the club was hosting it and I took my inhaler before I left so it had time to start working. My breathing was good. I maybe went off a little too fast. I certainly slowed down over the last 500m which was disappointing because we finished on the track and I would have loved to have been able to pass out a few people instead of hanging on grimly. I finished 13th and we were the second team.
The good thing about this week is that I feel like my body is adapting to the increased mileage and I my fitness is slowly improving. My vdot in the parkrun on Dec 28th was 43.3. Nearly a month later it's 45.7.
Next week I'm doing a 9k IMRA race in Castlecomer on Sunday and I'll probably aim for a similar mileage (50km)


activity|#|time|miles|km
Run|4|4:47:57| 31.42|50.56
Walk |5|3:45:00|13.92 |22.4
Core|5|1:10:00||
Total |6|9:42:57|45.33|72.96

career move

Jan 27th - Feb 2nd

Tuesday:

Run a.m 48:21 8.58 km (5:38 / km)

Run p.m 33:35 5.73 km (5:52 / km)

Core 20:00

Did a few minutes of core work on Monday but took a rest from the running. I wasn't working in Dublin so didn't even walk. My legs were tired from the novice race so it was probably just as well to give them a rest. Today's morning run was goodish. I seem to remember that my legs felt good at the start but tired at the end. I think my right leg might have been a bit niggly at the end too. The evening run was a bit of a drag - I was tired and I was late leaving the office!

Wednesday:

Core 20:00

Run a.m. 37:40 6.57 km (5:44 / km)

Run p.m 59:26 10.46 km (5:41 / km)

I have to do the core work every day to keep the niggles away. Morning was fine. In the evening it was late when I left the office again and I wasn't going to make the 6pm train and the next train wasn't till 7pm so I had a good hour to get a run done. Legs felt better today.

Thursday:

Run a.m 34:46 6.44 km (5:24 / km)

Run p.m 30:55 5.6 km (5:31 / km)
Core 5:00

I thought I was tired today but the paces look good so it must have been ok. I didn't do any core in the evening because I wasn't running on Friday.

Saturday:

Run 32:00 5.02 km (6:22 / km)

Didn't feel great when I woke this morning although I had a good sleep. My head felt all bunged up. I went out for a slow jog to clear my head. Legs felt heavy. Didn't do any core cause my legs felt good.

Sunday:

Run warm up/down 35:38 5.76 km

Run race Castlecomer IMRA 44:48 [5] 8.0 km (5:36 / km) +138m 5:09 / km
Splits: 5:30, 5:29, 5:32, 5:44, 5:17, 6:43, 5:59, 4:34

Core 10:00

Warmed up at home with a mile jog followed by a mile fartlek. My breathing was crap but I was going to use the inhaler anyway so it didn't really matter. I did another couple of km when I got to Castlecomer discovery park. We were really lucky with the weather. It was perfect conditions for running. I met Conor at the start which was a nice surprise and also a woman I was in college with a long time ago who lined up beside me!! The start was fine. I got into my rhythm pretty quickly. My tendency in races is to go out too hard but I think I got it right today. Once things had settled down there was a woman in an Art O'Neill t-shirt right in front of me and 3 women further ahead. I find in the IMRA races that I make up ground on the technical stuff or if it's uphill/downhill but I lose places on the flat stuff and today was no different. I was tracking AON and we passed one woman going by the lakes. I think we passed a few men as well and then after about 3k I passed AON going up a hill. I was wondering at the time if maybe it would have been better to stay behind her but sometimes my competitive streak gets the better of me. AON passed me and the two woman in front of me. They were actually swapping places a bit and I was going through a bad patch. We exited the forest and were entering the quarry section when the leading men came back past us. The quarry was tough. Lots of short, really steep hills and boggy, uneven ground conditions. AON had overtaken the two woman again and had gapped them a bit and going down one of the hills I passed them too. The next hill was a bit longer and the ground was really soft. I saw AON walking ahead of me and I took that as my cue to walk too. One of the women came upsides me shortly after this but I left her on a downhill section and exited the quarry with a little gap. My legs came back to life on a short section of fire roads and then there was some technical stuff in the forest where I was able to extend my lead on the two behind me. Back onto more fire road for the sprint to the finish and I felt strong which I was really happy about. Also happy that my right leg was not at all niggly today. Results are up: 6th woman 36/86 overall

Weekly totals:
activity|#|time|miles|km
Run|5|5:57:09| 38.62| 62.16
Walk |1|1:00:00|4 |6.44
Core|5|1:00:00||
Total |7|7:57:09|42.62|68.6


Monthly run totals:
Week #|Miles: |Km|
1|32.43|52.1
2|35.5|57.13
3|31.42|50.56
4|38.62|62.16

shotgunmcos

Good race Kate. On those short IMRAs you really need to take the shackles off on descents!

career move

Feb 3rd - Feb 8th

Monday:

Run 18:36 3.36 km (5:32 / km)

Wasn't planning to run but I wanted to make an earlier train. Legs must have been feeling ok.

Tuesday:

Core 20:00

Run a.m. 51:00 9.0 km (5:40 / km)

Run p.m. 37:06 7.2 km (5:09 / km)

In the morning I did a lap of the station and then some laps of Stephens green. Was going to do similar in the evening but I ran out of time

Wednesday:

Run 1:15:00 [1] 13.04 km (5:45 / km) +160m 5:25 / km

Core 10:00

I was working from home today because I was giving a presentation in the evening so I got a longish run done at lunchtime. I'm still doing the core work to keep on top of my right quad.

Thursday:

Run a.m. 37:47 6.01 km (6:17 / km)

Core 5:00

Run p.m. 25:50 3.87 km (6:41 / km)

I promised one of the women that I work with that I'd get the early train and run with her this morning. I added on a couple of laps of Stephens Green. She forgot her bus ticket so we ended up running in the evening as well. Legs felt good

Friday:

Run 14:30 2.6 km (5:35 / km)

Wasn't going to run but I was rushing for a train again.

Saturday:

Run 2:20:48 25.0 km (5:38 / km) +309m 5:18 / km

Core 10:00

Decided to do my long run today to avoid the bad weather. After the first 3 miles I started to do a sprint at the end of each mile. Sometimes I counted to 30 or 40 seconds and sometimes I just picked a point. I tried to sprint properly with good technique and a nice high leg lift. I think this is a good thing for me to do in a long run because it doesn't take too much out of me and I have a bad habit of barely lifting my legs up when I'm going easy. Doing this also stops my right quad from getting sore. The wind was strong in places but overall it was a nice run. I might do an hour on the bike trainer tomorrow or I might just do nothing. I'll see how I feel.


activity| #|time| miles| km|
Run |6| 6:40:37 |43.55| 70.08
Walk| 3| 2:40:00 | 8.99|14.46
Core|5|50:00||
Total |6| 10:10:37| 52.53 | 84.54

career move

Feb 10th - Feb 16th

Monday:

Run 34:59 6.5 km (5:23 / km)

Core 10:00

I did a couple of laps of Stephens Green and then I ran to the station. I didn't want to run in the morning because I wanted to see how my legs were feeling but they felt good

Tuesday:

Core 15:00

Run 32:27 5.56 mi (5:50 / mi)

Run 37:55 6.17 km (6:09 / km)

Just more of the same. My friend from work was with me. She only likes to do about 3k so I usually add on a bit more at the end. My car cut out when I was trying to reverse it at the station in the evening. I thought I was going to have to run home (~10K) but a lovely man stopped to help me. He lives near the station and he went home and got jump leads and then came back and started my car. So nice!

Wednesday:

Run 45:34 8.11 km (5:37 / km)

Run 29:46 5.33 km (5:35 / km)

My train was delayed in the morning but I still managed to get a reasonable run done. I'm doing an IMRA race near Stradbally on Sunday so I'm happy if I get 50 - 60k done this week.

Thursday:

Run 31:33 5.53 km (5:42 / km)

Run 30:53 5.59 km (5:31 / km)

Core 5:00

Friday:

Run 41:00 6.5 km (6:18 / km)

Run 23:00 3.35 km (6:52 / km)

Core 10:00

Ran with my friend from work. Legs were a bit tired.

Sunday:

Run 20:31 3.73 km (5:30 / km)

Run 2:27:10 26.27 km (5:36 / km) +274m

Core 20:00

Did my pre race warm up at home. 10 minutes easy then 1 mile fartlek. My breathing was pretty crap so took the inhaler as soon as I stopped. I was all ready to head to Stradbally but my car wouldn't start. I tried to jump start it from a tractor battery but that didn't work. It was 10 o clock at this stage. Takes me about 50min to get to Stradbally and the race was starting at 11. Dad has a mobile charge unit for starting the tractor but I didn't know where it was or if it was charged so I decided to cut my losses and go for a long run instead. I did the same route as last week, sprinting for 20 seconds at the end of each mile and just adding on a small bit at the end to bring it over 16 miles. It was a bit windy in places (headwind). My right ankle was a bit niggly for the last couple of miles. I was wearing my Brooks ghost and maybe they just weren't giving me enough support. I've ended up doing about 20km more than I had planned this week so next week I'm going to do the IMRA race in Bansha woods and cut the mileage back to about 60km.

activity| #|time| miles| km|
Run |6| 7:54:48 | 53.46| 86.03
Walk|1| 30:00 | 2|3.22
Core|5|1:00:00||
Total |6| 9:24:48| 55.46 | 89.25