"Once we accept our limits, we go beyond them"

RedRunner

Was able to get another ParkRun in today due to later kickoff of Kids football match. Another lovely morning for it.

Despite a few glasses of wine last night and eating a load of rubbish I managed another PB! Yahoo! 22:47 (27 secs off)


3.08 mi ; 22:47

Avg Pace 7:23
Avg HR : 162
Max HR : 176

WTD : 16.13m
YTD : 795.51m

career_move

RedRunner wrote: »

Was able to get another ParkRun in today due to later kickoff of Kids football match. Another lovely morning for it.

Despite a few glasses of wine last night and eating a load of rubbish I managed another PB! Yahoo! 22:47 (27 secs off)


3.08 mi ; 22:47

Avg Pace 7:23
Avg HR : 162
Max HR : 176

WTD : 16.13m
YTD : 795.51m

Great stuff RR. Was the day for pb's it seems :D

RedRunner

career_move wrote: »

Great stuff RR. Was the day for pb's it seems :D

Thanks CM! I'm just feeding off your own inspirational performances:D
Well done on your HM pb, brilliant stuff. Hope to meet you some day and congratulate you in person.:)

RedRunner

Thought I wasn't going to get any run in today due to busy day with family stuff but couldnt let the day go without doing something so did a nice tempo run (I think thats what you call it anyway)

Interestingly this training run shows how far I've come this year since my 5 mile PB is currently 40:36. Felt good and strong on this run at about 80% effort.Going to smash this PB I reckon in next 5 mile race which will be raheny 5 in Jan.

Good to pass 800 miles mark for year too:)


4.95 mi ; 40:19

Avg Pace 8:08
Avg HR : 143
Max HR : 158

WTD : 21.08m
YTD : 800.46m

career_move

Bless me father for I have sinned.......I ate a giant chocolate chip cookie yesterday :eek:

RedRunner

career_move wrote: »

Bless me father for I have sinned.......I ate a giant chocolate chip cookie yesterday :eek:

Ah but you deserved a treat after that HM performance!;)

I'm struggling to keep my sweeth tooth Devil in check:eek:

career_move

^^^ Haha brilliant :D:D

RedRunner

Well today has been interesting to say the least. My Garmin watch strap finally died a death beyond repair .The superglue and electrical tape I had been using can't even rescue it now. It was a Forerunner 110, very happy with the watch itslef but not happy with the fact you can't buy replacement straps for it and its past the warranty period:mad: So first thing this morning , went on Amazon and ordered a new Garmin 410 for what seems like a decent price of stg£148..translates to €194 with free delivery. This purchase will not make me popular on the domestic front I'm sure but this is a necessity if I am to train properly so this is my early christmas present to myself:D

Also had my monthly sports massage at lunchtime which was great. I haven't been stretching enough lately and this didn't go unnoticed by my masseuse. Quads tighter than they should be....naughty naughty. Note to self to stretch more!


In the evening I made my debut at my local club. Didn't know what to expect at all. Went down anyway and only a small group there this evening. The guys that were there were very welcoming so I appreciated that. I set off in a group of four for run of what I was expecting to be 5-6 miles. They said they were going at easy pace but it soon became apparent that their easy was not my easy. Now since I didn't have my garmin with me it was hard to tell but I reckon we were definitely doing a little under 8 min/mi pace for first few miles from the feel of of it. I went with the flow as long as I could since it was no harm to push myself beyond my comfort zone. I let them go or rather they left me at around 3.5/4 mile mark but that was fine with me. It was still a good workout for me and I took a shorter route back to clubhouse as I didn't want to risk injury by overdoing it on first night. Clearly though I don't think this particular group is the group for me to start out with. It hasn't put me off going back but I think I need to try a few different nights until I find the group that suits me ie one that will not be too easy but one that will bring me on gradually. Rome wasn't built in a day and all that....

So as I didn't have my garmin and the duration of run time is an estimate figures tonight are not as accurate as I'd like but not far off the mark I'd say.

6.5 miles: 52 mins
avg pace 8:00/mi
WTD : 6.5m
YTD : 806.96m

guinang

I have the 410 and I love it. While I agree that the bezel is a pain in the nads at times, it's rare that it would bother me.
In saying that, the 410 was my first GPS watch so I don't have a lot to compare against. I'm sure you'll be happy with it. Like you, I managed to get it on Amazon for a steal. Got the HRM with it too, but haven't really used that. Reading all the logs though, it appears HRM is the new black so I might have to figure it out.

RedRunner

guinang wrote: »

I have the 410 and I love it. While I agree that the bezel is a pain in the nads at times, it's rare that it would bother me.
In saying that, the 410 was my first GPS watch so I don't have a lot to compare against. I'm sure you'll be happy with it. Like you, I managed to get it on Amazon for a steal. Got the HRM with it too, but haven't really used that. Reading all the logs though, it appears HRM is the new black so I might have to figure it out.

Thanks re 410. Bit of a leap of faith as didnt want to take forever researching.I use the Hrm at moment but purely just to see historically if im getting fitter. i dont check it during runs. starting to read up more on it though in my recently acquired "Advanced Marathoning" by P&D.
....posted from phone so please excuse typing

RedRunner

Didn't get out till after 8.30pm this evening and conditions underfoot were a bit icy. I was glad of my new running tights tonight!

Made it home unscathed , no slips but had to watch my step carefully in some places.Had to carry my Garmin watch which was a pain , hope new 410 arrives soon.

8.37 miles: 1:14:46
Avg pace 8:56/mi
Avg HR:133
Max HR :151

WTD : 14.87m
YTD : 815.33m

RedRunner

Havn't been out since Wednesday. First lot of Christmas drinks on Thursday night put pay to any running and was just wrecked on Friday so left it till today to venture out.

Tried my new Garmin 410 today and really like it so far. Went out too soon after my lunch, felt a bit bloated, but didnt really have any choice as it was that time or not at all today.

5.18 miles: 43:52
Avg pace 8:28/mi
Avg HR:141
Max HR :159



WTD : 20.05m
YTD : 820.38m

RedRunner

Up bright and early this morning for 8am start time.First long run with Club group. Have to admit was a bit nervous about this after baptism of fire on Tuesday night. Anyhow I found a nice group of girls who went off at a pace that I reckoned I could deal with so I went along with them to see how I would fare. Was hoping to do 10 -12 miles today at roughly 9.15 pace.

Found out a couple of miles into run we were going to be doing 13, ah well no harm there I thought. The pace was a bit faster than I would normally do LSRs so wasn't sure was this an LSR or just a long run at a faster pace????

Didn't want to fall off the pace so just kept going.It was good to run with the group and I probably needed to be taken out of my comfort zone.

Really enjoyed the run and a nice hill in the middle of it was a real tester (locally known as the corkscrew apparently). The really interesting point here was that I was close to PB for 10 miles during this run and just outside my HM PB at end of it...so the future looks bright:D

Here is link to garmin details http://connect.garmin.com/activity/250442452

but in summary:

13.28 miles ; 1:57:09

Avg pace: 8:49/mi
Avg HR: 141
Max HR: 161

WTD : 33.33m
YTD : 833.66m

RedRunner

^^^^^ So now I'm a little confused about what my LSR pace should be. Should I really be doing todays run a bit slower or is that specifically when you are following a Marathon training plan.

Clearly as I'm clocking up the mileage I feel stronger and the times/paces seem to be getting faster but I'm not sure where I need to finish doing the paces I used to do and when I adjust to a whole new set of paces for easy/tempo/LSRs etc. Does that make any sense to anyone or am I just analysing things too much? I'm very much lacking in a plan at moment and not sure what to do. I've made a conscience decision to increase my mileage gradually over winter and see where that takes me but maybe I should be doing something a bit more structured?

career_move

What's the goal for next year RR?

RedRunner

career_move wrote: »

What's the goal for next year RR?

Hi CM. The big goal for me next year is the Marathon. I've unfinished business there. I've got to get under the 4hour mark or I will cry(4:27 this year)! Not a pretty sight. But I'm beginning to think I could do even better than that if I put real effort in so I guess the first half of 2013 will decide my real target for DCM2013. Everytime I race I want a new PB no matter what the distance and so far I have been achieving that but I know someday will come where I will plateau and the PBs will become few and far between. In the meantime the goal is to increase mileage and continue to improve.

career_move

RedRunner wrote: »

Hi CM. The big goal for me next year is the Marathon. I've unfinished business there. I've got to get under the 4hour mark or I will cry(4:27 this year)! Not a pretty sight. But I'm beginning to think I could do even better than that if I put real effort in so I guess the first half of 2013 will decide my real target for DCM2013. Everytime I race I want a new PB no matter what the distance and so far I have been achieving that but I know someday will come where I will plateau and the PBs will become few and far between. In the meantime the goal is to increase mileage and continue to improve.

Sub 4 will be no bother based on that run this morning

RedRunner

Ran home from work this evening. Legs a little tired from yesterdays long run.

Will take a rest day tomorrow, maybe do some core work and self torture with the grid!

6.52 miles ; 58:25

Avg pace: 8:46/mi
Avg HR: 137
Max HR: 146

WTD : 6.52m
YTD : 840.18m

Plan for rest of week

Tue: Core/Grid work
Wed: Might try 3 mile Winter league race
Thurs: 7 m easy
Fri: Christmas Party
Sat: Christmas Party Recovery! 3m easy if I can manage it
Sun: 10-13 miles

RedRunner

Decided not to do the 3 mile race tonight for losts of reasons. 1. legs still feeling a little tired so didn't want to risk injury racing on tired legs 2. Busy at work and didn't get out til 7 anyway. Race reg time is 7.15.
So decided to run home from work, the scenic route this time and gradually got faster as the run progressed.I think this is called a progression run. Decent workout and needed it as under a lot of stress at work at moment. Needed to "free the mind":)

Splits:Avg Pace
9:33,9:00,8:40,8:26,8:20,8:14,7:34

For a section on the run near the end I was followed by a Heron! He landed about 30m in front of me then looked down the pathway at me, took off as I got up to him and then repeated this 3 or 4 times. It was as if he was following my progress and encouraging me to keep going to the end. Or maybe I was hallucinating!:eek:

6.58 miles ; 56:37

Avg pace: 8:36/mi (Avg Moving Pace 8:23/mi)
Avg HR: 145
Max HR: 165

WTD : 13.1m
YTD : 846.76m

RedRunner

40 mins - Exercise Bike
20 mins Core Work

Nothing exciting to report:(

RedRunner

I'd been reading in other training logs where people have experienced bad runs and I've had them myself in the past alright. There seems to have been a spate of bad runs recently amongst Boardsies and this week I was no stranger to the experience either. Had an awful run today. Preparation wasn't exactly ideal with Christmas Party on Friday night,it was a late night, a bit of sinus problem in last couple of days too so not on top form. Now that the excuses are out of the way....the run .

Intention was to do 10-12 miles. Feeling not great after about 4 and was already hatching a plan in my head to cut it short. That opportunity came at five miles but decided against it in the end. Feck it , if you can't dig deep on a training run ,you're not going to be able to do it in a race, I thought to myself. Took a gel at around 6 miles. By 9.5 miles I was shattered and had to take a walk break. Remembered I had a couple of funsize aeros in my pocket so I had those. Started running again but by mile 11 was feeling fatigued again. Walked another few mins then got back into my stride again and made it home in the end, thankful that it was over. Not a very pleasant experience in comparison to the run I did last Sunday.

So next week will be getting in some extra sleep and ,hydrating more and trying to eat a little better to get back in the groove again.

13.5 miles ; 2:11:19

Avg pace: 9:44
Avg HR: 141
Max HR: 158

WTD : 26.6m
YTD : 860.26m

RedRunner

A short run tonight but felt much better than yesterdays slog. I know it was a shorter run but in terms of quality it was a world away from yesterday's experience.

Couldn't transfer to garmin connect but reading from watch the run went like this:

3.66mi ; 29:42:10

Splits 8:40,8:19,7:49,7:28

Avg Pace:8:07
Avg HR :148
Max HR : 161

WTD : 3.66m
YTD : 863.92m

RedRunner

No run today. Didn't get out of work till 10pm:(

Hoping to get 7-8 miles in tomorrow night. If I can get out of work on time will try get down to local club.

RedRunner

Work got in the way of running again today so had to settle for 40 mins (20km) on Exercise Bike at home plus 20 mins Core work and stretching.

So not a total waste of a day...every little bit helps I suppose.

blockic

Was going to catch you on the date yesterday but said id leave you off ....this time...;)

RedRunner

blockic wrote: »

Was going to catch you on the date yesterday but said id leave you off ....this time...;)

Yeah, gettin ahead of myself I was...:D

Savage running Blockic btw, just been on your thread. I would love to be able to run those kind of paces. Maybe next year if I can keep this lark up...although I think I'm definitely in this for the long haul. Plenty more in me yet...just have to dig it out

RedRunner

Was feeling a bit under the weather in work today so wasn't confident of getting out for a run tonight...but after a dose of lemsip and a pinch of HTFU got out in the end.

Plan was to do around 7 miles easy. Ran mostly to feel throuout the run and felt quite good. Had to stop a while at a set of traffic lights after about 4 miles and I felt weirdly tired then when I started running again and took me a while to get back into my stride. Once I did though I was able to find a good rhythm and managed to up the pace a bit fr last couple of miles. Enjoyed this one. i'm finished work now for Christmas. Have to travel to Roscommon for a funeral tomorrow though as my Uncle died so won't get a run in tomorrow but planning on doing the Park Run on saturday morning where I hope to go for a new PB if I'm feeling good.

6.9mi ; 59:29

Avg Pace 8:37
Avg HR 133
Max HR 168

Splits : 9:02,9:03,8:47,9:00,8:30,8:33,7:15.......YES 7:15:D Woohoo It is my goal to someday have a mile pace beginning with a "6" so I'm nearly there:)
WTD : 10.56m
YTD : 870.82m

RunningKing

RedRunner wrote: »

but planning on doing the Park Run on saturday morning where I hope to go for a new PB if I'm feeling good.

Might see you there.

RedRunner

RunningKing wrote: »

Might see you there.

Great to meet you today RK. Well done on a great time in your first ParkRun.

RedRunner

Went out to Malahide this morning for another Park Run. Nice morning for a run but conditions underfoot not as good as it has been in previous weeks. A bit soggy in places but kinda enjoyed it nonetheless.

No PB today but went out way too fast and this I paid for later on. Lack of mileage this week probably hasn't helped my cause here either but sure you cant get a PB every week I suppose!

Splits say it all really:

6:45,8:14,8:15,5:52

3.03 miles (under 5K) 23:23 by my garmin

Avg HR 167
MAx HR 177

At least I got my wish per previous post , a mile pace with beginning with a 6!:D

Met the great Meno and RunningKing today also which was great. Nice to meet you guys today. Now I have two more faces to Boards names.:)

WTD : 13.59m
YTD : 873.85m