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

RedRunner · 05-03-2013 10:04PM

These club runs are starting to turn into sessions for me, unintentionally. This was my fourth day in a row running, which I rarely so knew my legs would be a bit tired and was thinking 6 easy miles tonight. But invariably when you turn up at the club, that just does not happen.

To sum it up, I actually ran an unofficial 5 mile PB by 1 minute during this 6 mile run. I went off with agroup that I knew were too fast for me and I would drop back after a while, the question would be just how long I'd stay with them. I was definitely hurting in last half mile of this run. I'll let the stats speak for themselves:

6 miles @ 7:58 avg (moving) pace
plus 0.46 @9:39 cool down

Avg HR 155
Max HR 172

Splits: 7:56, 7:23, 7:40, 8:13, 8:21, 8:36

WTD|12.27
MTD|30.92
YTD|148.99

Steroo · 05-03-2013 10:17PM

RedRunner wrote: »

These club runs are starting to turn into sessions for me, unintentionally. This was my fourth day in a row running, which I rarely so knew my legs would be a bit tired and was thinking 6 easy miles tonight. But invariably when you turn up at the club, that just does not happen.

To sum it up, I actually ran an unofficial 5 mile PB by 1 minute during this 6 mile run. I went off with agroup that I knew were too fast for me and I would drop back after a while, the question would be just how long I'd stay with them. I was definitely hurting in last half mile of this run. I'll let the stats speak for themselves:

6 miles @ 7:58 avg (moving) pace
plus 0.46 @9:39 cool down

Avg HR 155
Max HR 172

Splits: 7:56, 7:23, 7:40, 8:13, 8:21, 8:36

WTD|12.27
MTD|30.92
YTD|148.99

I'm glad I missed that one!! Well done ;-)

career_move · 06-03-2013 07:28AM

That was a great session. Well done. Pace didn't even drop too much at the end

RedRunner · 06-03-2013 09:42AM

career_move wrote: »

That was a great session. Well done. Pace didn't even drop too much at the end

Thanks CM. I treated myself to a Wispa afterwards as a reward :-)

guinang · 06-03-2013 12:52PM

That's great running. Considering that's on tired legs, lots more out of you. That pace you thought you'd hit in two weeks above was pretty much done last night.

Well done.

RedRunner · 06-03-2013 07:27PM

guinang wrote: »

That's great running. Considering that's on tired legs, lots more out of you. That pace you thought you'd hit in two weeks above was pretty much done last night.

Well done.

Thanks. Not far off alright. I'm making progress and I feel like I'm doing it the right way at the moment. Makes me wonder what I can achieve after I start doing speed sessions in a few weeks.

RedRunner · 06-03-2013 11:58PM

Just some stretching and foam rolling. Could only stick about 10 mins of the rolling. The pain of it and I'm absolutely jaded after it. Early night tonight methinks.No midnight posting!:D

pansophelia · 07-03-2013 12:42AM

Impressive running! Will have to see it to believe it re midnight posting!

RedRunner · 07-03-2013 10:42PM

Plan was 8 easy miles so set out and ran to feel, no looking at watch at all during run, just concentrating on maintaining even pace and controlled breathing. Enjoyed the run despite the lashing rain and the headwind for last few miles.

Out tomorrow night for few beers so no running tomorrow

8.86 miles @ 9:07avg pace

Avg HR 134
Max HR 165

WTD|21.13
MTD|39.78
YTD|157.85

RedRunner · 07-03-2013 10:45PM

pansophelia wrote: »

Impressive running! Will have to see it to believe it re midnight posting!

Thanks.... trust me I was in bed before midnight last night. First time in weeks!:)

Darren 83 · 07-03-2013 11:35PM

RedRunner wrote: »

Thanks.... trust me I was in bed before midnight last night. First time in weeks!:)

What plan will you follow for DCM?

RedRunner · 07-03-2013 11:40PM

Darren 83 wrote: »

What plan will you follow for DCM?

Well , apart from try and get to bed before Midnight;)....was thinking of following the P&D < 55 plan. But apparently there is a coach at the club which I've only just joined who can give you a plan so might wait and talk to him and see what sort of a plan he suggests.

Darren 83 · 07-03-2013 11:48PM

RedRunner wrote: »

Well , apart from try and get to bed before Midnight;)....was thinking of following the P&D < 55 plan. But apparently there is a coach at the club which I've only just joined who can give you a plan so might wait and talk to him and see what sort of a plan he suggests.

Id like to join my local club just time wise is not suitable. how are you finding the club

RedRunner · 07-03-2013 11:59PM

Darren 83 wrote: »

Id like to join my local club just time wise is not suitable. how are you finding the club

To be honest it is a bit all over the place at the moment. It's a case of fend for yourself and try and find a group of people near your kind of pace which is hard for a new member. Though I've been trying to talk to as many people as I can in the club and I'm confident that I'll find my place eventually but I don't think the set up of the club lends itself to settling in quickly, you have to work at it. Not sure how this compares to other clubs but thats just my experience so far. I'll stick with it though and see how it goes. I have met some nice people belonged to the club so far and i'm sure there are many more I just haven't met yet and it should become easier to settle into a club routine then.

RedRunner · 09-03-2013 12:34PM

2.03 miles warmup @ 10:12
3.03 miles @7:42avg

Nice to get another ParkRun under the belt. Not in perfect nick for it after being out last night but glad for doing it now.

WTD|26.19
MTD|44.84
YTD|162.93

RedRunner · 09-03-2013 03:41PM

Off to AmphibianKing this pm for new shoes:):)

RedRunner · 09-03-2013 06:01PM

RedRunner wrote: »

Off to AmphibianKing this pm for new shoes:):)

Looks like Brooks are the shoe for me. New Adrenaline GTS 12s. If only they could make me run faster. Have just driven a portion of next weeks HM course and OMG it's hilly! Some fast downhill sections too though. This could be interesting!

RunningKing · 09-03-2013 11:03PM

RedRunner wrote: »

2.03 miles warmup @ 10:12
3.03 miles @7:42avg

Nice to get another ParkRun under the belt. Not in perfect nick for it after being out last night but glad for doing it now.

WTD|26.19
MTD|44.84
YTD|162.93

You're really managing your recovery very well.
Theres a lot of people who could learn a thing or 2 from your experience. Given the injuries you've had recently, your on great form.
You'll be back stronger as a result.

RedRunner · 10-03-2013 12:48AM

RunningKing wrote: »

You're really managing your recovery very well.
Theres a lot of people who could learn a thing or 2 from your experience. Given the injuries you've had recently, your on great form.
You'll be back stronger as a result.

Thanks RK. Good to hear from someone else that I'm going about things the right way.

RedRunner · 10-03-2013 05:03PM

LSR Done today. Lots of hill work incorporated so good preparation for next weekend's HM. Had the pleasure of SteRooney's company too.

12.98 miles @9:39 avg pace

Elevation gain of 188m:eek:

HowthRun.png

WTD|39.17
MTD|57.82
YTD|175.91

RedRunner · 12-03-2013 12:33AM

No running today due to working late. Back in the saddle tomorrow though, snow or no snow!

RedRunner · 12-03-2013 02:51PM

Plan was to have a fastish run today, the last high effort run before HM at weekend. So decide to do 5 miles @HMP (8:30) to see how it felt.

What turned out was something completely different. Ended up being a tempo run I guess you would call it? Was going faster than easy, I knew that. Started out at 7:40ish pace and thought this was too fast and I would gradually slow down to HMP but was feeling comfortable enough and settling into a rhythm so decided to stay with it. Turned out to be a great training run for me.

5 miles @7:40avg pace , 38:38 (This is an unintended, unofficial 5mi PB by 2 mins:eek:)

Splits 7:47, 7:57, 7:37, 7:32, 7:44

Avg HR:154
Max HR: 168

My resting HR was 48 today too , which I think is half decent?

WTD|5.00
MTD|62.82
YTD|180.91[/

blockic · 12-03-2013 02:59PM

How did you feel after it? Could you have kept going or were you dead on your feet ready to collapse?

I reckon at this stage you should be revising down your HMP for the weekend. Take it easy too between now and then

Steroo · 12-03-2013 03:02PM

That's a great Run Red. Go out on Sunday & smash that HM PB... 8:30 is too slow for you.... well done

RedRunner · 12-03-2013 03:10PM

blockic wrote: »

How did you feel after it? Could you have kept going or were you dead on your feet ready to collapse?

I reckon at this stage you should be revising down your HMP for the weekend. Take it easy too between now and then

I was tired enough but not dead on my feet. Reckon I could have done another mile at that pace or maybe two if my life depended on it! Its a hilly HM two laps so I could see how I feel after 1 lap and then take it up another notch if I'm feeling good. This is not a goal race so although I'm keen to take a few mins off PB the intention was never to go out hell for leather. I could change my mind though once that gun goes off;)

career_move · 12-03-2013 03:13PM

Great running there RR.....you're well set for the HM now

blockic · 12-03-2013 03:52PM

RedRunner wrote: »

I was tired enough but not dead on my feet. Reckon I could have done another mile at that pace or maybe two if my life depended on it! Its a hilly HM two laps so I could see how I feel after 1 lap and then take it up another notch if I'm feeling good. This is not a goal race so although I'm keen to take a few mins off PB the intention was never to go out hell for leather. I could change my mind though once that gun goes off;)

Head out at 8:15s for lap one id say, you should be well able. Then either kick on for lap two or else stick out 8:15s for the remainder. If you are doing it right you should start to feel sore about mile 7 or 8!:)

RunningKing · 12-03-2013 03:57PM

Super running today But I agree with Blockic here - keep it to the 8:15 (ish) initially and see from there - remember that you're only back from injury - dont push it just yet!!

(If you hadn't been injured I'd be calling you a sandbagger)

davemcmahon · 12-03-2013 04:00PM

I have to agree with others here I think your HM goal is a little on the soft side. Like Blockic said maybe go out at 8:15 and see how you feel at the half way mark. If you'd gone another mile and a half at that pace today I'd be telling you to go out at that pace for the HM. As people have said before if you can do half the distance at a goal time continuously in training you should be set at that pace on the day. I think you're well capable of smashing your current HM PB.

RedRunner · 12-03-2013 10:37PM

blockic wrote: »

Head out at 8:15s for lap one id say, you should be well able. Then either kick on for lap two or else stick out 8:15s for the remainder. If you are doing it right you should start to feel sore about mile 7 or 8!:)

I think this is a good idea. I'll try that and see how it goes.

RunningKing wrote: »

Super running today But I agree with Blockic here - keep it to the 8:15 (ish) initially and see from there - remember that you're only back from injury - dont push it just yet!!

(If you hadn't been injured I'd be calling you a sandbagger)

It's funny you should say that. I was thinking to myself as I typed earlier that I could be accused of sandbagging, but I assure you I'm not. I'd never get away with it on this forum anyway:D To put it into context though, it wasn't that long ago (September '12) that I was just about breaking 2hrs for a HM but based on recent training I may be being a touch conservative alright.

davemcmahon wrote: »

I have to agree with others here I think your HM goal is a little on the soft side. Like Blockic said maybe go out at 8:15 and see how you feel at the half way mark. If you'd gone another mile and a half at that pace today I'd be telling you to go out at that pace for the HM. As people have said before if you can do half the distance at a goal time continuously in training you should be set at that pace on the day. I think you're well capable of smashing your current HM PB.

Cheers Dave.I'll give it a good go anyhow.

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

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