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Be still my beating heart
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Saturday 1 November
am 36 mins easy
AIS, LM pre run
No ebola camp nightmares although I was thinking that if they allowed me run in the camp it mightn't be too bad at all:) On a similar topic actualy I remember speaking to someone a few months back who works in a prison and I asked him do people run much in prison. He said that yes they do and he's known guys that even trained for marathons while in prison by running laps in the yard and training on treadmill. Interesting... Must talk to him about it again.
3.69 miles @ 9:53 avg
Myrtl post run
pm 35 mins easy w/6 x 25 sec strides
AIS LM pre run
3.59 miles @ 9:48 avg
Sunday 2 November
90 mins run w/10 mins @ 10k effort in 2nd half & 5 x 45 sec strides
AIS, LM pre run
I've been a bit concerned for the last few days with my running to be very honest. Even though I don't clock watch on the run, the paces when I review them later are a bit slower than they should be. I've chatted with the boss about it all and we decided that we'd do next week as planned but keep a close eye on stuff and back off with intensity for a while if things don't improve, maybe doing just one session each week.
The thing worrying me the most was the stitches. They were ruining a lot of my runs where I had to put in any effort and it was very disheartening. I don't know what to put it down to. I have been a bit stressed all week and I did have a pretty bad hangover from Monday and sleep as usual has been poor and disturbed. I have dropped a few too many lbs too quickly I think too. Not intentionally at all but appetite not great all week. I'm a bit out of synch or something.
Today was a different story:D Great sleep and no crazy nightmares!
Warm up fine even though it was extremely windy. Breathing good. Legs great. Then into the tempo. I decided today to really really try and relax and just try to enjoy the feeling of running faster. Really focused on relaxing every part of me, head to toe. Hands relaxed. Between shoulders relaxed. I also planned a route in PP where I wouldn't have to cross roads with traffic as that always throws me off course mentally and physically.
Really happy with 10k effort splits (run strictly by feel). 8:09, 7:55 (pace). Happy out. Not a sign of a stitch and felt great after the 10k pace portion. Took a few mins to get the breath back fully and onto the 45 sec 5k effort strides. LOVED these. Found the last 2 very hard last week but could have done 10 today. I'm not supposed to concern myself with the short stride efforts but I did hit lap on the watch to know when the 45 secs were up so I do have a record of them so might aswell post them:
7:29, 8:05, 7:19, 7:06, 7:37
Effort was even but some were into crazy wind, some were slight declines etc etc etc
9:48 miles at 9:30 pace
39 miles weekly total
Missed 2 runs
damn drinking......... 0 -
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Monday 3 November
50 mins recovery at 10:38 pace
AIS pre run
Was in a rush to fit this in so didn't record anything at the time about it, hence, can't really remember anything about it except that I kept it extremely slow to let the adaptations take place from the session the previous day.
Headed off to Enfield in the afternoon for a night in a fab hotel with a couple of much older colleagues. They did their generations proud with the amount of booze they managed to consume... Great fun and games ensued and the night finished off with a bottle of brandy. Why do old people feel the need to drink brandy at the end of a night
To aid digestion my arse!
Tuesday 4 November
Said old people had a lovely peaceful nights of sleep whereas Ososlo had brandy heart palpatations all night and no sleep
Off to the spa in the hotel this morning. I've never been in a Spa before and it's not my idea of fun but there was a massage offered so I thought that couldn't do any harm to give my bits and bobs a once-over. Before I was ever in a Spa I had a feeling I'd hate the whole experience. Now I know I hate spas. Pan-pipe music everywhere you went, I fcuking hate pan pipes! People lolling around in robes drinking weird looking concoctions and there's this enforced air of 'RELAXATION'. If there's one thing that makes me feel tense, it's enforced relaxation!
Masseuse was actually ok and did some deep tissue massage on my neck, back, glutes and calfs. She had a good old go digging her elbows into my sore spots and reduced me almost to tears which is all good:) But then she starts stroking my fecking hands and feet:eek: (NOBODY is allowed near my feet, no matter how much I like them
. I just couldn't bear it I was so ticklish. I was so tensed up trying not to laugh for the rest of it, it undid all the work she had done on the knots in my neck and back:o. Then I got this fit of the giggles so she finally finished the faffing about with her patting and stroking etc and released me from the clutches of RELAXATION.. Hurt me as much as you want but whatever you do, DON'T TICKLE ME:D
She did tell me I have lovely skin and she could tell that I drink lots of water
and that my legs in general were in very good condition but I'm carrying the weight of the world on (between) my shoulders:(
Delighted when it was over and outa the place where I could finally relax properly on the drive home. Hangover a bit better but still some residual brandy burps. Back to Dublin, back to reality in the pm.
3 x 8mins at 5k effort off 5min rec. Benchmark session. Week 1.
AIS, LM
Was gonna skip this until tomorrow as I just wasn't sure how it'd go with the hangover and lack of sleep. Made a deal with myself that I'd do the first rep and if I wasn't dying I'd keep going.
I have to say it wasn't TOO bad. It was hard, but manageably so. I haven't run anything faster than 8 minute pace for more than a few minutes for months.
5k pb is 7:59 pace.
1st 8 mins: 7:56
2nd 8 mins: 7:50
3rd 8 mins: 7:58
Stitch reared its head towards end of 2nd rep and was hovering around a little bit for most of the 3rd rep but I won the battle today again so I'm over the moon about that. I took a 20 second walk recovery at the start of each break to get my breath back but jogged on then at an ok pace. Felt a tiny bit sick at the end of the last rep but was grand within a few seconds. I did lose a bit of concentration towards the end of the 3rd rep and it shows in the pace. I need to work on this for next week.
Felt really good and happy with myself when finished:)
7 miles @ 9:16min/mile0 -
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Wednesday 5 November
50 mins recovery
AIS, LM pre run
Not sure what was wrong with me today but I was falling asleep all day. I felt drugged, it was weird... Run was enjoyable but a little sluggish so listened to the body and didn't do anything too exciting
50 mins at 10:15min/mile
Thursday 6 November
AIS pre run
40 min tempo (10mile-10k effort)
Good sleep and not a bad day
13 min w/u
Tempo: 8:39, 8:34, 8:37, 8:25, 8:20 (pace)
Delighted with this. While I was working hard it was manageable and I could keep it up for another good while without dying a death.
There is a big difference between this and the last tempo session I did last week which was very slow and the first mile was only at 9min pace for the same effort and I only managed to work down to to 8:27 pace.
I also ran a teeny tiny 10k pb tonight. Current pb is 53:31 and when I saw the watch tonight at 6.2 miles it said 53:24. Not much of a pb I know but it did include a 13 min slow warmup as I said. There is probably a faster 10k pb segment in there if I was clever enough to work it out:)
cooldown, 9:17, 10:25
7 miles at 8:53min/mile
Happy out with how things are going. Maybe it's got something to do with the recent crest load sessions I've been doing which are proving to be quite popular these days
Can't wait to do a fecking 10k race now and it's a long time since I've said that or felt that way. I'm RARING to go. Tried to enter that Run in the Dark thing but it's sold out. I'll find something:)
edit: no stitch during run but got one when finished....but it wasn't bad at all0 -
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Friday 7 November 2014
Nada. I'm turning into a total waster. One day off last week, another this week. what's the world coming to at all
Saturday 8 November 2014
35 mins recovery
Yeah you might ask, what was she recovering from? Not running, that's for sure:)
Today shoulda been a 2 x 35 min but I could barely manage one run. On the booze again last night. Fun was had but it's time to lay off it again now for a while:).
Had to babysit last night with rotten hangover. I put the kid to bed and then the poor thing says to me "but what about my bottle? And my soother? And brushing my teeth? And going to the loo?" I don't think I'll be asked back in a hurry! Note to self - don't attempt to be Mary Poppins when hungover.
Sunday 9 November
90 mins run w/12 mins @ 10k effort in 2nd half & 6 x 45 sec strides
AIS, LM pre run
Good enough sleep last night. Still feeling a bit tired though. Ever so slight sore throat (not hugely surprising due to recent shenanigans) so I'll keep an eye on that.
Warm up grand but a tad slower than I felt it would be. Went into Farmleigh for a bit which I've never done before except for a race. Don't know why, but I'll certainly start incorporating it into my routine from now on.
Felt really good on the 12 mins at 10k effort. All done by feel and I was actually really enjoying it and was going to extend it out to 15 mins but wasn't sure how that would go down!
8:16, 7:59(pace for 4mins)
Recovered almost immediately from the 12 min effort so only took maybe a minute of a jogging break and into the 5k effort strides.
7:17, 8:02, 7:43, 8:02, 7:11, 7:22 (am allowed to push the last 2 past 5k effort if feeling good which I was today). Yeah they're all over the shop pace-wise but the effort felt similar for the first 4. I really noticed that I recovered almost immediately from each rep today and only really needed a few moments to recover fully but breathing in general today was A1 Sharon
10 miles @ 9:43min/mile
Good week in terms of quality but not quantity and a couple of really enjoyable sessions both running and otherwise
38 miles weekly total (missed quite a few doubles which couldn't be helped. Back on track from tomorrow. My mileage should be closer to 50mpw so hope to achieve that next week.)0 -
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Monday 10 November
AIS, LM
am: 35 min easy
Crisp autumnal morning. Kept it very easy but had a 3 minute pickup towards the end.
10:08, 10, 9:41, 8:16 (3mins)10:06
pm: 35 mins easy w/6x25 sec strides
AIS, LM
Wonderfully wild night being bashed about by the elements. Was almost swept off my feet at one point!
Some of the strides were into the wind so it was quite comical trying to work up any speed
35 mins @ 9:49min/mile
Myrtl after
Tuesday 11 October
20 x 1 min off 30 sec rec
Feeling sluggish all day probably due to the sleeping tablet I took last night. It's rare I take them these days but really needed to ensure I slept well as I had a 5.5 hour vimp meeting today so had to be on top of my game.
A long day ensued with next to no hydration and a lot of stress so while it was great to finally get out for this run, I was feeling a bit drained and sluggish.
Forgot to ask the boss what effort I should be doing these reps at so just went hard but not very hard so about 5k effort. Paces checked afterwards varied from 7:30s to 8:20s and I blasted the last 2 as fast as I could and they came in at 7:16 and 6:57 pace.
5.94 miles total
double tomorrow and fun session on Thursday....
No day is ever boring. There's always a little something to keep me stimulated:D0 -
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WEdnesday 12 November
AIS, LM pre run
35 min run w/3min pickup
Druggy run. On sleeping tab and strong painkillers last night. This combo does not make for a fast run the next morning. Only really started getting into it towards the end where I did 3 mins at 10k effort (8:16) which was fun.
pm 35 min run w/6x25 sec strides
AIS, LM
Nothing much to say. Nice and cold. Not feeling very sharp myself though but still an enjoyable little run.
Thursday 13 November
LM, AIS (did them in the wrong order by mistake. Losing it!)
3 x (6x30 sec off jog back rec) 5 mins rec between sets
Pistol did this last night at 3k-5k effort, but after checking my notes I saw that I was to do it at mile effort so not sure if one of us did it wrong!
FREEZING cold hands all night even with my gloves on!
2 mile progressive warmup, 10:08, 9:37
REALLY enjoyed this. I really get a buzz from running at a faster pace and did a few of the reps too fast as I was having so much fun:D. I know the pace doesn't matter and it's all about effort on these but I am dead chuffed with the splits and when a slow coach like me sees a '6' on the clock for any amount of time it's time to celebrate
I won't put down all the splits but most were in the 6:50s with the fastest one being 6:38 and slowest 7:07. This was thoroughly enjoyable though and while I did tire towards the end of each set, I didn't lose focus or pace much and the 5mins between each set was too much. I was raring to go after about 2 mins.
I was doing these in the dark at a very quiet spot to the side/behind Homebase in Northwood. I took a bit of a silly chance on the last few reps of the 3rd set when a man with an alsatian went ahead of me down the dark path. I didn't want to lose momentum and do the rep in a different direction so I proceeded to run down the dark path towards him. Obviously I'm still here to tell the story so nothing happened to me but I do need to be more careful as he could have dragged me off and murdered me or worse and nobody would be any the wiser for a long time as it's such a quiet spot. Lesson learned? Probably not:o
Fun fun fun session! Can't wait to do it again!!!!
Myrtl after run
6.7 miles total
easy tomorrow and might do longer run Saturday0 -
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W.B. Yeats wrote: »I presume the boss man will give you feedback
My tuppenceworth- it looks based on those splits that you might be a bit generous with your 10km pace......
( I could be completely wrong on this but I'm presuming you're heading into anaerobic territory with the pace and the short recovery so the lactic should have been building up making each of the reps progressively a bit more difficult until you get to the last one or two which are an absolute killer- but I'm no expert so ask the main man)
Nice session though regardless- good to do those paces and finish strongly
Thanks and hope your training is going well
I am possibly a little conservative on these longer rep sessions as I just don't know how I'm going to feel later in the workout so rather error on side of caution early on.
If interested here are the notes accompanying the workout details. It explains it better than I'm capable of doing!!!!
10x 3 min. runs starting (reps 1-3) @ Lactate Threshold Velocity (LTV) before picking it up slightly to about your 10k pace. If you feel good at the end give the final rep a blast.
This workout provides 30min. of running at LTV +3-5%. The recoveries are short in comparison to the run periods (1/6th). This type of workout is sometimes referred to as high density. It’s imperative that you stay within the pace guidelines on high density sessions, since going too fast with very little rest would adversely affect relaxation and economy. If you go too fast, you’ll find that when you get to reps 7/8 you’ll be shafted and have to bin the session. These sessions are deposits – you shouldn’t be knackered at the end – just pleasantly shagged. 0 -
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