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The main thing is keeping the main thing, the main thing
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Monday: Done a 10k loop, checking out a possibly location for a 2km TT that I might do - but its less than 1km circumference - so I'll rule that out.
Set out to do some strides, but the little park I usually do them in was crowded!! Mainly people keeping their distance though.
Went over to the Castleknock Hotel Carpark to do the strides - perfect for 20sec strides. - I reckon its close to 400m rectangle
Worked my way down to a 2.38/km 20sec sprint - Got that real good flying feeling again and also felt it in the lungs. Gives me an appreciation for those 4mile mile guys (they go faster than this at 2.29/km)
10k total - 48 mins all in.
Tuesday:
A lunch time Pilates class over Zoom - which worked incredibly well - left me unsure about doing a session today (tuesday) or leaving it til Wednesday.
I had a 28min Tempo run on the cards - at about 3.55/km (6.15/mile), so decided to do it and see how I got on (my thought process was keep the hard days hard )
About 2km into it, I realised there was no way I'd run another 5km - so stopped after 3km for a min or so and got going again - the intention being to do 4min reps at a faster pace.
Done 3x4min reps at about CV pace and jogged home - I left the 7x30sec strides out rather than risk any more.
Hindsight is great, but I'll be doing these Pilates classes regularly, so its good to know now what the body is capable or (of not).
My session later in the week is 4x5min TH - so I'll take yesterdays session as similar to that and try for a tempo again later in the week.
Another pilates class on Thursday
13.7km total.0 -
Having difficulties keeping up with Boards these days, busy times!
Wednesday: A bog standard 10k run that I hated from the 1st few mins.
Not sure was it my mental state with the 'whole thing' or the OnClouds I was wearing or a mixture of everything.
10k @ 5.06/km
Thursday: Took the day off running (1st day since God was a boy) and fitted in another Pilates class - really loved the class. Burning in all the right places.
Friday: Session day - I had a 28min Tempo on the cards.
Funny though, on the warm up, after about 200m I was thinking - Jeez - this feels hard and I checked the watch to see 4.05/km current pace - That NEVER happens to me. My 1st mile/KM is always my slowest - so I guess there is merit in Days Off.
I ran a couple of KM warm up and noted that the wind was a bugger in a certain direction - my choice of course for this tempo would be interesting.
Tinman has a 'Pre-Race Warm Up' routine built into certain workouts - it wasn't included in this, but I wanted to do a mini version of it to see how I felt afterwards as I heard him speak about his famed warm ups recently.
After 10 mins easy running, it was a 2min TH run followed by 5x20sec strides.
I could feel the wind on the TH run, so decided to break up the Tempo into a 14/10/6min sections - this was an extra 2 mins to account for the 2x90secs break I'd be getting - I also said I'd try the Tempo at a tad faster due to breaking it up.
1st 14mins segment was done at about 3.43 average pr km (5.59/mile) - certainly felt the last 1km into the breeze.
2nd 10min segment was something similar.
Last 6min segment was faster for some reason - I felt much more relaxed at pace.
Took a couple of mins break and then went into 7x30 sec strides which I completed on a grass track.
All in the workout was 16.34km, a real good workout.
Saturday: Easy paced loop 10k at 5min/km
Sunday: A tired long run. Despite the lowish mileage in recent weeks, the additional Pilates classes are taking there toll.
21.2km at 4.40/km (7.30/mile) Happy enough that as the run went on the pace picked up, sure my 13mile nearly progression run was nearly as good as some other progression runs that were completed around here, specifically in the Newbridge area......... or maybe not
Think I also need to pull the plug on the alcohol - certainly too much being consumed recently. Not a big drinker, but having some alcohol 'every' night is a bit 'meh' - sleep is certainly not the same.
81km/50.4m for the week0 -
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IvoryTower wrote: »I turned it off cause she was so nervous which was stressing me out, did she settle in...I only heard the first few minutes..
She did after a few mins - the nervous laugh stopped and she spoke with a lot of passion about topics, including her numerous times she was shafted from Olympic squads.
Her dislike of a certain Mr Hickey is evident!Swashbuckler wrote: »Go slower than 5.....simples.
yeah - should be! But you know me - I'm not a clock watcher 0 -
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Thursday: Busy day in work and Pilates afterwards - didn't run as legs felt very tired.
I'm really liking the pilates classes.
No Alcohol again!!
Friday: Short run after work with a few strides - legs still feeling a bit tired.
I think the combination of the faster reps on Wednesday & the pilates on Thursday taking its toll.
Had my arm twisted to have a glass of wine - just 1 though
6.25km inc 6x20s strides.
Saturday: Virtual TT
I gave my legs a couple of hours to wake up - I'd seen a few early racers times and knew there was no way I'd do that so early.
About midday, I set off on a warm up - Jesus, it was warm enough out there.
After a 2mile loop, I considered canning the TT until later as there were a lot of people out, it was warm and I still felt a bit tired.
I done a few strides to test the system and felt a bit better - so said I'd go for it.
I was going to use a similar route to one I had done a 5k tempo on recently, with a small alteration to avoid the crowded main road area.
Started off - up & down paths like a yo-yo in the early part.
1st KM beeped at 3.25 - $hit - much too fast - and felt it.
turned the corner and recall thinking - where'd that breeze come from? I thought it was only 6-7mph today - more negativity in the head.
Crossed the road and KM 2 beeped at 3.29 - kinda where I wanted it, but still felt awful.
After another bit - I just needed to stop and gather myself - the effort was sky high and the body was very tense - not smooth flowing at all.
I had 2.46km in 8.33.
I was stopped suddenly, wearing a singlet, dripping in sweat, walking mournfully back to the house. The shuffle of shame.
Jogged home, my family eagerly awaiting the news of my time trial - "but 5k is nothing to you, you can run longer than that" said my wife - not understanding.
"Why couldn't you have just slowed down" they asked....................before they seen my face and then they scuttled off.
A few cups of coffee and 4 hours later - I said I'd go again.
Different warm up, shorter strides this time.
I set off from the same spot with the same route in mind.
Body felt much better actually - I was minding the pace on the 1st km - it felt much more comfortable and controlled - 1km beeped at 3.33
Those 8 seconds of a difference from earlier felt like 30 seconds. I knew I'd get through it.
Turned the corner and the breeze from earlier wasn't as noticable. Crossed the road and KM2 beeped at 3.33 - feeling good.
I came past the point where I had stopped earlier - wondering why indeed, I hadn't just slowed down!!
Coming to a main road, I was watchful for the additional traffic - passing my daughters BF on his bike (puffed the chest out and ran faster when he seen me )
KM 3 was in 3.29.
Then the fun started.
It was getting a bit crowded for a bit of the run as I approached the local Spar, 2 Garda on the beat looked at me like I was near death. I crossed over the road and made my way, repeating that there was ony 6 mins left.........only 5 mins left.........
With about 1.5km to go, I was feeling the pace and the effort - I got a flutter in the chest (not a pretty girl to be seen mind you) and wondered what that was about - effort was too high.
The demons started talking to me......"just stop and discard the run" - "Sure, no one needs to know" - So I channeled my own Mr.Paul and ran a bit slower for a few seconds - If Mr Paul can finish out a 5k well so can I.
After a couple of seconds, I felt better and upped the pace - it was only momentary, hardly noticeable, but made a huge difference.
KM 4 beeped in 3.42
I knew that a sub 18 was going to be in trouble as the legs were really struggling.
3 more mins.........2 mins 30 left.......... 2 mins left............. Treacle.
I turned a corner, knowing that the end was near. It felt like I was in a mud bath or a cross country race (if I actually knew what a CC race felt like )
I chanced a look at the watch and seen I was still in 3.39's for the KM - how is that possible?
I pushed the arms and keep going willing the legs to move faster.
Then I heard it........almost imperceptible, but it was there. A beep. My watch had beeped.
There was no finish line - the beep was the finish line. 5km complete.
17.56. Delighted with that.
Delighted with this for a few reasons.
* Sub 18 after a decent 2.5km 4 hours earlier!
* I didn't give up 2nd time around and ran through the pain.
* I've never broken 18 in a Park Run - so I likened this to a Solo Park Run.....only faster!
Even though it was a good 30+ seconds off my PB, I still went home with a smile on my face and a very proud feeling inside.
A good run.
Nearly 12 miles for the day with the warm ups and cool downs!
Sunday: I wasn't sure how the body would feel about a longish run - given that I made up for my lack of drinking the previous night!
Went out after 1pm telling my wife that I'd either be 30mins, 60 mins or over 90mins.
I'm a bit sick of sports podcasts with no sport recently, so I had downloaded an audio book from Paul Tonkinson about his sub 3 attempt - a superb listen.
Really helped pass the time - keeping within the 2km radius is a pain - I was tempted to go to the PP, but held firm.
21km at 4.50 per KM.
As of Friday, I'm back on Miles. These KM's are driving me batty.
80km/50m for the week.
Monday: Easy paced loop with 10x20sec strides. Strides getting progressively faster.
9.6km at 5.02 pace.0 -
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AuldManKing wrote: »Monday: Easy paced loop with 10x20sec strides. Strides getting progressively faster.
9.6km at 5.02 pace.
Also walked the dog for 90mins and done the garden as it was a day off.......a day of rest.......b0llixed.
10km@5.06 pace
Wednesday: Woke up tired - looked like I'd gone 2 rounds with Katie Taylor.
God I need a haircut.
[/B]
Same! Mine grows quite quickly, so even though I got it cut in early March, now it's a bit wild looking. Thankfully the cap helps cover it up when I'm out
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Boards must've caught Covid due to the slowness of the pace with which its working.
Hope it recovers soon or I'll be keeping my distance even more.
Thursday April 30th: An easy few miles to warm up prior to Pilates - meant I crossed over 1000 miles for the year.
4m easy.
Also finished dealing in KM's for now.
Finished April on 223miles / 358km.
Friday: 7m with 10x20sec strides - really enjoyed the strides - doing these in a hotel car park near where I live - its like my own private 400m track.
Saturday: Session: 6x4min Threshold (1min) + 4 min jog + 6x30sec Hill Sprints.
I ran the long way up to Porterstown - there was some cricket practice going on along the infield of the grass track - socially distanced.
So I opted to run around 2 of the fields - which co-incidentally took 4 mins!
Target pace was 6.00-6.05/per mile for the 4 mins.
Each rep followed the same pattern of me going out too fast - 5.45'ish then trying to slow it down but not going beyond 6.05 in order to work the right system. Last min or so of each rep was up a gentle incline.
Plenty of flys around, and took a few hits in the mouth - had to go near a bush to spit it out as the place was jammers.
I done 5 reps on that loop and then the last loop to get me near the hill for the 6x30secs hills.
Must say - I found the 6x4mins quite comfortable at that pace - even the 1 min recovery seemed generous.
The 6x30secs was quite hard on the lungs - those 5-10 secs after each rep where you are trying to get the oxygen in is the hardest part of the rep. recovery on these was 60-90 secs - depending how long it took to walk back down.
Super human effort on the last one to get it under 5min/mile pace.
Sweaty mess afterwards.
10miles total for the day.
Sunday: For a few mins, I considered breaking the 2km radius as a lot of people on Strava never even bothered with it to begin with! (Each to there own though - I will never judge).
Kept it to the usual suburbs, listening to the last few chapters of Paul Tonkinsons book - a great listen - really enjoyed it and was genuinely disappointed when it finished. Made me load up his Podcast - Running Commentary - not the same, but its ok.
I've not listened to Marathon Talk in a few months - it went off the boil I think and 2nd Captains are doing their best, but have not listened to them in a while, even though I pay for it!
I do like Joe Molloy though.
Anyway..........
Felt tired on this run - maybe yesterdays session did take more out of me, maybe the pilates is piling up the workload, maybe the wine was too much
Ah no, even though I knew I was tired, the legs still felt strong and the miles tipped by - I ventured into Porterstown Park for a mile to get water, but the tap was broken and there was a fly-fest in there, so left ASAP.
13.5m @ 7.37 pace.
A tad under 56 miles for the week - 2 good sessions, 2 good pilates classes, decent long run, plenty of dog walking - a good week.0 -
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Filmed in my town last summer is my new claim to fame. I'd say alot of my parents here were squirming as they waited up to watch their children who were extras in itLaineyfrecks wrote: »Only started watching Normal People last night - No wonder your daughters were squirming!
Needless to say - they watched subsequent episodes on their own 0 -
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Monday: 7 miles around the area followed by 10x20secs strides in the CK Hotel carpark.
Strides weren't of the usual quality, but I put it down to the heat.
Tuesday: An extension of the 2km radius meant I had access to the park again.
Nice run down, taking in the Furry Glen and back home (Pilates class in the AM)
Listened to Ciaran O'L on Runner Beans making his non comeback comeback.
7.1m@7.57
Wednesday: Woke up tired so decided to do an MLR today rather than a session. The Park was calling me - done a lap of the PP for the 1st time in a while and back home.
10.5m @7.49
Thursday: Woke up and felt that I'd been hit by a bus. So so tired.
Didn't do the Pilates class and didn't run.
Wasn't alcohol related as I'm being good midweek
Friday: Still had a lingering fatigue, but wanted to go out for an easy run. Last 2 miles felt much better than the 1st 4.
6.7m @ 8.10 pace.
Sat Still keeping it easy - down to the park and home. Done this after a 90min walk with Wifey & the madra - What a day!!
7m@7.54 pace.
Sunday Wanted to do more than the 13 miles that I've been doing recently.
1st few miles were a grind, but the body woke up as I knew it would.
Ran around the PP and over to the War Memorial Gardens, then back into the Park and home.
Listening to "The way of the Runner" by A.Finn - unfortunately he's not narrating it, but still an interesting insight into the Japanese running culture.
15m at 7.40 pace.
Interestingly this week - I took an unplanned down week & despite no sessions, only 1 set of strides and 1 Pilates class - my hamstrings have felt a bit tight on some runs.
I'm a bit worried on overloading them with the faster strides, sessions and 2 Pilates classes.
I'll monitor this coming week as I have a good bit of speedwork in the plan. (strides / 10x1mins / hill sprints/ 2km TT) Plus 2 Pilates classes.
I might ditch 1 set of strides or try to move my days around (Tues Pilates/Wed Session/Thurs Pilates) - not so simple!
53.5 miles for the week.0 -
Monday: The legs felt in good nick on Monday morning - they defo took their time coming back to me. I was worried during the previous week that the lingering fatigue would last a bit longer!
When I seen the 1st mile beep at a 7.38 - I knew things were good.
My 1st mile is normally 1min slower - it follows a pattern of progression - 400m at snail pace, 400m at a crawl.......starting to feel ok..........400m at not too bad pace.......400m at....whoa there, slow down........
Went to the PP and done the strides on the Furze.
I had gotten into a habit in the CK Hotel (where I was doing these 10 strides previous) of picking up stones and placing them at the other end - it makes counting to 10 easier - but didn't use the stones here and was presently surprised to see 10 when I uploaded the run.
7.1@7.53
Tuesday: Pilates at lunch time - focus was on the hips today, so not too much on the legs - but the abs also took a beating.
I still dont look like CR7.
PM: Easy 50mins down to the park and back - just over 6 miles at 8.05 pace
Highlight of the day was when the hair clippers arrived - my daughter cut my hair - A weight off my mind
Wednesday: Tinman Fartlek: WU / 10x1min (30sec) / 5x20s Hill Sprints / 5x15secs / CD
I can recall doing this a couple of weeks ago and feeling that the 1min reps were hard.
A 1 min rep.....hard.......yeah right.
So - done a 2mile WU to the gates at Whites gate and then started into the Tinman 'Warmup' - 3min at TH + 6x20secs strides.
TH done at 6.10 pace and strides were nippy but not a push.
a 2min jog then into the meat of the session 10x1min with 30sec recovery. (I was breathing hard before the session started due to the warm up).
After the 1st rep, my recoveries were a walk recovery.
I done 3-4 with the wind, 3-4 against the wind and finished the last 3 with the wind.
The pace was set at 2mile pace - I reckoned 5.20-5.25 would do it.
Last 4 were faster - but I was just getting going then - but its hard to imagine how tough a 1min run could be
5min jog recovery - I went down to the Glen for the next part of the session.
I used the hill at the OS/Furze intersection. There was a chap doing hills there as well, so we kinda followed each other.
5x20sec hills - my heart was popping - the legs felt a bit jelly afterwards.
5min jog back to Whites gate for the final part - 5x15sec at 400m pace.
was happy with these - certainly faster than the usual strides.
Took a couple of mins to let the HR go back down and Damo passed by - we had a good socially distant chat
2m CD.
9.8miles all in.
30min walk with the dog afterwards - always helps get the recovery going early.
So - still following the Tinman plan - there's good variety in there to keep me entertained.
Would still be nice to have some races to keep motivated.
I've been hearing a lot on Wilson's Improving Performance this week - a mate of mine was speaking to me about them - I know a few on here are coached by them and there's a good number in Dunboyne AC who I know are also coached by them as well.
Spent some time looking up peoples Strava to get an idea of sessions and workload
Got me thinking about using a science based approach while there is still not much going on.
The level of testing they do intrigues me - both lab based and also various physical tests (Kosmin/Balke/pushups-sit ups etc)
That being said - there's a good freedom and a lot of ownership attached to being in charge of your own training.
Long runs at a certain HR would curtail running with some of my faster buddies.
Just a thought for now - but I trust the Tinman plan for now and I have my next Marathon plan already figured out thanks to some Crusader buddies (a very Daniels looking plan).0 -
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