Be still my beating heart

rom

One thing to note about doubles is that unless you are running in excess of 70-80 miles a week they have little benefit (says P&D). Coming from someone who used to run a lot of doubles I ran only 2 during my last marathon build up and I felt super fresh even doing much more mileage as I gave my body time to recover rather than constantly draining the well.

If you run 2x5 miles in the day your weekly mileage total will thank you for it but it won't have the same training effect of running it in a single run. Secondly you will have less time to recover for the next day. It is a pattern I fell into which resulted in me being very tired all the time and lack luster in relation to training. The additional time for recovery is needed for people who are new to the sport like ourselves.

It can be hard to find the time to do single runs but it defo the way to go at this level of mileage. You will sleep better, recover better and feel better so that for your key sessions you will be flying. I don't plan in doing doubles for a while as they were not worth it and my weekly milage doesn't need it. I trained more consistently week after week not doing them as I didn't break down.

Ososlo

rom wrote: »

It is a pattern I fell into which resulted in me being very tired all the time and lack luster in relation to training. The additional time for recovery is needed for people who are new to the sport like ourselves.

Thanks rom. The day I feel lack luster about my training is definitely the day I'll give up the doubles:)

Ososlo

Tuesday 29 April
4.6 miles easy

Forgot it was club night in the local park:rolleyes:
Took myself onto the roads instead which was nice for a change. That is until I heard this car horn beeping at me. Tried to remain composed and not get angry until I looked up and saw it was the bf:D Hope he doesn't go around honking horns at all the ladies running in the area:eek: Best keep an eye on that!
Couldn't do my interval session tonight as late home from work and just too tired after a long day at work. I'm off tomorrow so perfect to do it then instead.
Can't wait:D
4.6 miles total

SamforMayo

Ososlo wrote: »

Tuesday 29 April
4.6 miles easy

Forgot it was club night in the local park:rolleyes:
Took myself onto the roads instead which was nice for a change. That is until I heard this car horn beeping at me. Tried to remain composed and not get angry until I looked up and saw it was the bf:D Hope he doesn't go around honking horns at all the ladies running in the area:eek: Best keep an eye on that!
Couldn't do my interval session tonight as late home from work and just too tired after a long day at work. I'm off tomorrow so perfect to do it then instead.
Can't wait:D
4.6 miles total

You cant wait, you nut:eek: I Have to talk myself into any sort of session, cant say I have ever looked forward to one. I do enjoy the feeling after though.

Ososlo

SamforMayo wrote: »

You cant wait, you nut:eek: I Have to talk myself into any sort of session, cant say I have ever looked forward to one. I do enjoy the feeling after though.

Maybe you're right:D 5k pace intervals are the business though. Fast but short-lived. Best session of the week by far although I do really enjoy progression runs too. Long tempos are my least favourite I think...

Ososlo

Wednesday 30 April
10 x 2mins @ 5k off 90 sec rec
AIS at home. Phoenix Park for this. Rain quite heavy for most of this so very quiet around which was just grand. Nice and cool and my hands were actually freezing for most of it. It's nearly feckin May! 2 mile warmup and then drills. I'm getting better at these and don't feel as self-conscious about doing them in public. I used to feel like a tool skipping and marching along the fields but I don't give a cr1p now:p As long as it helps my running I'll do whatever it takes.
Paces varied from 7:40s to just under 8 but I finished strong. Shorter cool down than usual as I had to see a man about a dog...
7.6 miles total

pm
35 mins easy
Super slow, nothing faster than a brisk walk so don't berate me for it:D Running makes me happy, so if I can be happy twice a day then bully for me I say:p Passed Clonliffee Harriers and there were some guys out with placards protesting about some bullying. I must look into it.
10+ miles daily total

Monthly total mileage: 164
4 progression runs
4 long runs with 10k pace work
3 interval sessions
1 happy Ososlo:D

Ososlo

Thursday 1 May
35 mins recovery

Lashing rain. Nice and refreshing.

Friday 2May
65 min progression run

AIS when I got home from work. Drove to St. Anne's as I just love running there. At the moment it's my favourite place to run so I'll get there at least once a week for the summer.
I felt great tonight. Not sure why I felt so good but it shows in the paces (checked afterwards). Wore my St5s for the first time in absolutely ages just for a change. Very comfy and light. Warm up miles much faster (hey it's all relative;)) than usual and overall paces much faster and didn't feel very hard until the very end.
10:48
10:25
9:35
9:14
8:53
8:39
8:08
Ended up at 7:40 pace for the last min
Was buzzing at the end of this and decided to trot down to the coast to get a whiff of the sea air. Sorry I did due to tosssers making a nuisance of themselves hanging about on the wall. You'd swear they'd never seen a girl in a pair of shorts before. God help the young wans these days.:rolleyes:
Buzz ruined but got over it quickly enough:D
9.13 miles total
Easy run

runs

tomorrow and some more exciting stuff Sunday.
Happy days:)

tang1

The Kinnegad 5k is on the 9th of July, a Wednesday evening just to let you know.

Ososlo

tang1 wrote: »

The Kinnegad 5k is on the 9th of July, a Wednesday evening just to let you know.

thanks tang. Looks like all the suitable races for me are up your direction!

Duanington

"Sorry I did due to tosssers making a nuisance of themselves hanging about on the wall. You'd swear they'd never seen a girl in a pair of shorts before. God help the young wans these days.:rolleyes:
Buzz ruined but got over it quickly enough:D"

Don't mind them Ososlo, flick the hair, smile and jog on...works for me every time :D

ThebitterLemon

Next time I'm in Dublin D, do you want to run with me

TbL

Ososlo

ThebitterLemon wrote: »

Next time I'm in Dublin D, do you want to run with me

TbL

I think it'd be great for you two kids to get together finally I'd recommend a rose garden run.
Imagine if it turned out you couldn't stand each other:eek:
Don't think that'll happen:)

Duanington

ThebitterLemon wrote: »

Next time I'm in Dublin D, do you want to run with me

TbL

I'm not getting involved in these hard-to-get-games I see you playing at the moment TbL - but yes, you had me at hello......or rather"next.."

Duanington

Ososlo wrote: »

I think it'd be great for you two kids to get together finally I'd recommend a rose garden run.
Imagine if it turned out you couldn't stand each other:eek:
Don't think that'll happen:)

Ah the rose garden, I remember when it was just a secret track in a lovely park...(sniff)

Ososlo

Duanington wrote: »

I'm not getting involved in these hard-to-get-games I see you playing at the moment TbL - but yes, you had me at hello......or rather"next.."

I have this image in my mind of you guys chasing each other around the rose garden with Benny Hill music playing in the background:D
Go on D. You know you want to! He won't let it go so you might as well just go ahead, submit and await your fate;)

Duanington

Ososlo wrote: »

I have this image in my mind of you guys chasing each other around the rose garden with Benny Hill music playing in the background:D

ha ha ha - brilliant

ThebitterLemon

To quote Benny Hill, "I'm not against half naked girls - not as much as I'd like to be anyway"

I'll put your name in my black book D!

TbL

AuldManKing

ThebitterLemon wrote: »

Next time I'm in Dublin D, do you want to run with me

TbL

Thought you were going to ask him to 'meet' you.

SamforMayo

Duanington wrote: »

I'm not getting involved in these hard-to-get-games I see you playing at the moment TbL - but yes, you had me at hello......or rather"next.."

Now I don't want to worry you but I have a feeling he is after only one thing...more info on how to master the chin up bar, I might be wrong but it does not happen enough.

Duanington

SamforMayo wrote: »

Now I don't want to worry you but I have a feeling he is after only one thing...more info on how to master the chin up bar, I might be wrong but it does not happen enough.

I was thinking this was all too good to be true!

Ososlo

Saturday 3 May
35 mins recovery
AIS x 20 mins
Only 2 hours sleep and 5 hours accompanying my mum on a shopping spree (very hard work as I really hate shopping:( ) so decided to knock the second run on the head and just did 35 mins at recovery effort today.

Sunday 4 May
10 miles including 5 x (5mins @ 5mile pace, 1 min jog, 1 min @ 1mile pace) 3 min jog recoveries between sets
AIS, foam roll x 20 mins
Had to bring notes for this one! Very very pleased with this. I feel on fire over the last few days during my sessions and it's showing in my paces. I wore my st5s again and think they're giving me a psychological boost. Really bad night's sleep again last night (it's been great in general lately so hope this is not a bad patch arising again) but felt better than ever on my run so it didn't effect me one bit.
W/U x 3 miles and drills. (warm up miles faster lately by putting in same very low effort 10min/miles as opposed to 11)
5 sets:
first set - 5 mins @5mile - 8:16
1min @ 1 mile - 7:13
2nd. 5mins @5mile - 8:12
1min @ 1 mile - 7:22
3rd. 5 mins @ 5mile - 8:02
1min @ 1mile - 7:25
4th. 5mins @ 5mile - 8:19
1min @ 1mile - 7:40 (felt very tired after this and walked 10 secs of rec jog)
5th. 5mins @ 5mile - 8:03
1min @ 1 mile - 7:27 (felt really good at end of 5th set and could have done another set. Actually would have really liked to do another set as I was enjoying it so much:D)
Current 5mile bp is 8:28 pace - 42:22 so I'd be quietly confident (if that's possible on an internet public forum!) that I could run about 40.xx for 5 miles in a race setting. Well I felt I could do that today. Tomorrow might be different:)
My min at mile paces seem to be quite slow compared to what I feel they should be if I were to race a mile but I was putting in a good effort and felt I was really travelling.

I arrived home from my run and my super duper bf had gone to Amphibian King to pick me up a new pair of training shoes as I never get a chance to get there myself. Fecker gave away my boards persona to the guy there who said "oh I know of Ososlo" :eek::o:o:o.... Now that's embarrassing!!!! I don't like anyone in real life to know who I am here... Except when the two worlds collide at boards beers once a year but sure no one remembers anything that happens then anyways:D
I've forgiven him (just about) as the new model of Mizunos I got are super!

Currently trying to not put on my new trainers and go out for a 'test' run... Feeling tired from lack of sleep so probably the sensible thing to do. But the night is young;) but I'm going to really try not to. Have loads of work to do tonight anyways and work tomorrow...
Weekly total: 46 miles

tang1

Excellent session, no plodder here!!!

RedRunner

Great work today. That's funny about AK. Curious though, did the bf know what kind of shoe you would like or did he just take a punt?

Ososlo

RedRunner wrote: »

Great work today. That's funny about AK. Curious though, did the bf know what kind of shoe you would like or did he just take a punt?

He brought a pair of my current ones with him and just asked for the new version. I've tried them out around the house and can bring back if necessary but they seem perfect!

SamforMayo

Ososlo wrote: »

He brought a pair of my current ones with him and just asked for the new version. I've tried them out around the house and can bring back if necessary but they seem perfect!

He is a good man, hold on to him;)

AuldManKing

Ososlo wrote: »

He brought a pair of my current ones with him and just asked for the new version. I've tried them out around the house and can bring back if necessary but they seem perfect!

New running shoes - the way to a girls heart.:p

Ososlo

AuldManKing wrote: »

New running shoes - the way to a girls heart.:p

hell yeah! I'm anyones after such a gesture:D

Gavlor

You'd be amazed by the amount of non boardsies that already now about your blog and your secret persona.

Stalkers everywhere!

That session looks good by the way but I'm too hungover to read it properly

Laois_Man

Ososlo wrote: »

tosssers making a nuisance of themselves hanging about on the wall. You'd swear they'd never seen a girl in a pair of shorts before. God help the young wans these days.:rolleyes:
Buzz ruined but got over it quickly enough

At least you've never had anything thrown at you from a passing car (or I don't remember you ever mentioning it anyway).
It's happened to me 4 or 5 times now....and even though I haven't been hit yet....I do be fuming....and every time, its happened on the same stretch of road.
I know what you're thinking genius....don't run that stretch of road

SamforMayo

Laois_Man wrote: »

At least you've never had anything thrown at you from a passing car (or I don't remember you ever mentioning it anyway).
It's happened to me 4 or 5 times now....and even though I haven't been hit yet....I do be fuming....and every time, its happened on the same stretch of road.
I know what you're thinking genius....don't run that stretch of road

Jaysus, where are you living? Beirut?