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This is it
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01-01-2014 8:52pm#1"Hard work beats talent when talent doesn't work hard" (Mo Farah)
So here I am New Years Day 2014, feeling the bulge of the overindulgence over the last few weeks. One of my New Years resolutions was to start a training log to keep me honest for the year ahead, to track progress and of course to benefit from the invaluable advice of my fellow boardies. I've been lurking around here long enough so it's time I told my story (hence the title).
I'm female 31, started running a few years ago like most people to shed a few pounds and what can I say but I'm hooked since. I wasn't born a natural runner but am willing to put in the hard graft, and have found that adding some extra miles and key sessions over the last few months has really paid off. Since DCM I've been clocking around the 35-40mile mark over the last few weeks. The plan for 2014 is to gradually increase the mileage to the mid to high 40s. Need to start paying more attention to my diet and commit to doing some core/strength work three times a week.
My current pbs and my targets for 2014 are:
5K: currently 20.12, aim: 19.30
8K: currently 34.06, aim 32.50
10K: currently 41.33, aim sub 40*
10mile: currently 74.20, aim sub 70*
Half Marathon: currently 96, aim sub 93mins
Marathon: currently 3.32, aim sub 3.30
Some are soft enough targets and I'm literally only making up as I type whereas the 10K for instance is prob something I'm a long time off achieving but hey it's good to dream and the year is long
I've taken the last two days off and feeling very sluggish as a result so am looking forward to lacing up the runners in the morning. Here's to a healthy and enjoyable year on the road
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career_move wrote: »Good luck with the log and the running Any races planned?
Cheers CM. Looking at knocking some time off my 8K time in Tuam on 19th of Jan. Nothing in mind for Feb but the 10mile in Craughwell at the end of March is def up there as one of my key races for the year. It will prob be an Autumn marathon again for me, have some friends doing Manchester in April but I'm not sure I'll be able to get the desired mileage in during these months.
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Good to see this log getting started!!
I think you hit a few of these targets in 2013?? http://www.boards.ie/vbulletin/showthread.php?t=2056894287 Why not fill them in??
There'll be a new thread for 2014 so it should give you a few goals for the year
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Good luck with your goals. I'll keep an eye out over the year as your ambitions are almost identical to mine!!(see forever run thread)"Hard work beats talent when talent doesn't work hard" (Mo Farah)
So here I am New Years Day 2014, feeling the bulge of the overindulgence over the last few weeks. One of my New Years resolutions was to start a training log to keep me honest for the year ahead, to track progress and of course to benefit from the invaluable advice of my fellow boardies. I've been lurking around here long enough so it's time I told my story (hence the title).
I'm female 31, started running a few years ago like most people to shed a few pounds and what can I say but I'm hooked since. I wasn't born a natural runner but am willing to put in the hard graft, and have found that adding some extra miles and key sessions over the last few months has really paid off. Since DCM I've been clocking around the 35-40mile mark over the last few weeks. The plan for 2014 is to gradually increase the mileage to the mid to high 40s. Need to start paying more attention to my diet and commit to doing some core/strength work three times a week.
My current pbs and my targets for 2014 are:
5K: currently 20.12, aim: 19.30
8K: currently 34.06, aim 32.50
10K: currently 41.33, aim sub 40*
10mile: currently 74.20, aim sub 70*
Half Marathon: currently 96, aim sub 93mins
Marathon: currently 3.32, aim sub 3.30
Some are soft enough targets and I'm literally only making up as I type whereas the 10K for instance is prob something I'm a long time off achieving but hey it's good to dream and the year is long
I've taken the last two days off and feeling very sluggish as a result so am looking forward to lacing up the runners in the morning. Here's to a healthy and enjoyable year on the road0 -
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Thanks Meno, I finally filled it in. Good to have the targets is right.Good to see this log getting started!!
I think you hit a few of these targets in 2013?? http://www.boards.ie/vbulletin/showthread.php?t=2056894287 Why not fill them in??
There'll be a new thread for 2014 so it should give you a few goals for the year0 -
barryoneill50 wrote: »Good luck with your goals. I'll keep an eye out over the year as your ambitions are almost identical to mine!!(see forever run thread)
Thanks Barry, just had a look at your log there, your absolutely flying it for someone whos not long running. I've no doubt you will hit your targets. Good luck with it. Will follow with interest 0 -
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Thursday 2nd Jan
AM After the two days of rest I was dying to get out on the road. As I hadn't done anything fast in over two weeks I decided to do a session of 6 * 3mins with 75sec recovery.
2 miles warmup @ 8.41 and 8.35
sets were: 6.13/ 6.20/ 6.20/ 6.18/ 6.38*/ 6.18
2.55mile cooldown at 8.55, total 8miles.
Was good to do something fast again but as you can see the fifth rep was a bit of a disaster, I had to turn during this rep and it interrupted my rhythm.
PM Recovery run 4 miles @ 9.07/mile, hadn't much on Thursday so was good to get the extra few miles in.
Friday 3rd Jan
Didn't feel great when I woke this morning but decided to ignore it and go for a few miles anyhow.
4 miles easy @ 8.57. Once I came back in the door I knew I had made a mistake going as my chest had tightened up and I felt awful. I couldn't warm myself for hours and I'm still not out of it today so I'm being sensible and resting up for the day. Am annoyed I can't get out as it means it will be my lowest mileage week in months but I shouldn't complain as I've been pretty fortunate health and injury wise lately. So its a day looking up races for me 0 -
This is turning into one boring log! Unfortunately I've had nothing to log over the last week as I've been flattened with a chest infection. Off work and doctor has me on antibiotics and steroids for the week. Temptation set in today to head out for a run since the sun was shining but for once sense prevailed and I took to the couch instead. Beginning to get cabin fever but don't want to make it worse. So instead of running I'm full time reading about running 0
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5 miles @ 7.49/mile (168bpm), splits were: 8.16 / 7.45/ 7.29 / 7.58/ 7.33.
Did this before work this morning. Absolutely love the feeling of running first thing in the morning it really does set you up for the day and breakfast tastes oh so good after it The body felt good so I said I'd up the pace a bit. The doms have eased a bit thankfully, I was crippled last night. I must do some foam rolling later to iron some knots out. 0 -
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Thurs: 10 miles @ 8.10/mile (163bpm)
Nothing much to report here, this was done on empty before work and quicker than I'd planned but since it was pitch dark I often tend to move quicker for fear of someone in the bushes Love doing these first thing but find I'm knackered later on , don't know if it's from the not eating before hand or the early start, it's probably both.
Fri: 7 miles with 2*warmup, 20mins tempo = 2.92 miles(6.51/mile average) , 2 * cool down.
Wanted to see if I could manage a few miles fast myself. Legs felt good but breathing was struggled, I set up the watch wrong so I didn't get to see the breakdown of my miles. Reckon my last mile def was the slowest though, it includes a hill and it always kills me. My biggest weakness is def hills and do I do hill work? Nope! This is another one for the to do list.
Overall I enjoyed this run, it's nice to break a run into different paces. Did some foam rolling and a few core exercises after. Now it's tea and treats time Love Fridays! 0 -
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Sat: 13.5miles @ 8.35/mile ( 149bpm) 'There's no such thing as bad weather just soft people'
I thought at one stage during this that Id make the newspaper headlines today 'runner blown into flooded field'. I've never experienced running in gusts like I did yesterday before, was probably very irresponsible of me to be out in it but I really wanted to tick this off. The run started pretty calm, few dodgy spots but I kept going. At about the 4 mile mark after going up a hill which is a very exposed stretch I encountered wind that was cutting through me, forcing me to practically run in peoples gardens, that along with the hailstones I longed for home. Was worse after that where the fields were badly flooded and again I was being pushed to one side. I decided to brave it out and keep going. The majority of the remainder was a mixture of total calm until the gusts came again, instead of going down hills I was nearly being pushed back up them, but on the other side it was blowning me down the road and I'd say I hit some serious speeds
This was the same route I did last week for my 14 miles (last week I added in half a mile to round it off). Heart rate was roughly the same but my pace allot quicker so just goes to show that the body was more tired from the break last week than it was from the mileage this week.
We are on orange alert here today, I had planned to get out for a few miles recovery this morning but will wait and see if the wind calms down. So on that note ignore the quote above 0 -
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Sat : Rest
Sun: 6.2 miles easy. I'd forgotten to charge my watch since so just went by feel. Thankfully the tightness in my hammers has gone. In the end I could have ran further than this today but was feeling a bit tired the last few days so I opted to stick to the six. Gives me a total of 43.5 for the week. I didn't get any core work in all week, next week I promise ! 0 -
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I have that problem too. If you bounce through it on your toes it keeps your feet dry and also makes passing motorists laughOnly think is the roads are pretty flooded, I can avoid in most spots but there's one part that I've no choice but to run through it, soaked feet can't be good for you.
........... think Bambi with trainers on
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career_move wrote: »I have that problem too. If you bounce through it on your toes it keeps your feet dry and also makes passing motorists laugh
........... think Bambi with trainers on
Ha ha cool pic, I do adopt that approach too cm , luckily there doesn't be too many motorists on one of the roads I do most of runs on.0 -
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Tues Am: 4 miles easy @ 9.14/mile (146bpm)
Nice easy few miles just to waken up the body.
Tues pm: club session
Warmup: 2.5 miles
Reps: 4 *1mile with 75sec standing recovery. Splits were 6.38/6.33/ 6.31/ 6.29 . This is my favourite of all sessions, I'm def a distance runner, which also goes to show my biggest weakness is my lack of power/sprint pace. I felt very comfortable throughout and could have done a few more.
Cool down: 1 mile.
Total miles: 7.5
Wed am: 4 miles recovery run at 9.33/mile ( 151bpm)
My legs didn't feel too heavy but my eyes were half shut at the start of this. I'd a terrible nights sleep, always find it hard to sleep after a session, I think it's mainly cos my body isn't used to exercising later in the eve. I put the high heartrate down to this tiredness.
Wed pm: 3.5miles@ 10.58
A few easy miles to aid the recovery from the session. I'd company for this and it was very much a start stop kinda run but felt good to get the extra fresh air with the added bonus of running in daylight. I've noticed a great stretch in the evenings this week, love the brightness 0 -
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Fri: Rest
Sat: 12.2 miles @ 8.32/mile (142bpm)
A nice easy 12 miles yesterday morning. I woke up with a sugar hangover, feeling very tired was considering leaving this run until Sunday . But after my breakfast I felt allot better and headed out on the road. Overall nothing exciting to report, my main aim was to keep the effort easy and heartrate under 150.
Sun: 5 miles with 4 *80 meter strides. (8.42/mile, 143bpm)
What a beautiful day for a run, I even should have worn my sunglasses as the sun was quite blinding. Again I aimed to keep the effort easy. All felt good. Decided I'd throw in a few strides at the end, a first for me but I've been reading about the benefits of these in your easy runs. It broke up the run nicely, only think is I did notice tightness in my glutes during the strides. So took to the foam roller when I got home. Also threw in a few core exercises. Better than none at least I think a sports massage maybe called for . That's another 50mile ticked off. 0 -
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Mon: 5.7 Miles easy with 5 * 20 seconds hill sprints, (average pace 8.54 /146bpm)
Beautiful fresh evening for this and thorughly enjoyed not just plodding along and having the variety at the end of the hill sprints. I chose a boitrin I'd never been up before, its not a very even surface but the steepness was perfect for what I was after. I just chose between two random points and opted for a walk back recovery down the hill.
Hill splits were: 6.38 / 7.03 / 6.19/ 6.30 / 6.38
As this is my first time ever doing any kind of hill sprint I'm clueless if I tried hard enough etc. Will go back to the same spot next week and measure it against this weeks effort. Did some foam rolling and a few core exercises when I got home.
Tues: Session, 8 * 3mins, 60sec walking recovery.
Due to the adverse weather the track was off limits for this evening session, it was like an ice rink. Got less than a mile warmup in beforehand and I felt this in my first few reps. It was running on a sandy/ gravel surface and I struggled with my footing a couple of times. As we weren't in our usual groups I felt it hard to gauge the pace and think I may have ran some of these too fast as hr very high.
Splits were: 6.34 (171bpm), 6.13 (159bpm) / 6.25 (164bpm), 6.17 (168bpm), 6.23 (170bpm), 6.27 (171bpm), 6.26 (171bpm), 6.14 (174bpm) Distances ranged from 0.47miles-0.49 a rep. Including warmup and cooldown got about 6.5miles in.
Wed: 6 miles recovery @9.06 /mile, 142bpm
What can I say about this but an absolute stinker of a run, like everyone else today Id the wind, hailstones, flooded roads and darkness to contend with. Legs and energy felt fine but it was extremely tough braving the elements. Was so happy to get in home and took me a few hours to warm myself up again. On a plus side sometimes I think its best to run on days like this in the darkness as you can't see what it's like outside 0 -
Thurs 6.6 miles with 35 mins steady
1 mile warmup, 4.6 miles steady @7.33/mile(162bpm), 1 mile cooldown.
Fri: Rest
Sat: LSR, 13miles @8.28/mile (142bpm)[/B
Just went by feel on this one. Legs felt heavy and the nights before overindulgence could be felt in the belly all the way around. So was pleasantly surprised when I looked at watch when I got home cos felt I was going allot slower.
Sun: 6 miles easy with 4 * 80 meter strides
Was not in the mood to do this so opted to drive to a local woods for the change of scenery and it was bliss. Sometimes you just get bored looking at the same things on your run.
Easy miles were at 8.48 (142bpm), strides splits were 5.34/mile, 5.28/mile, 5.05/mile and 5.24/mile. I set up the strides on the watch so distance was exact.
Total for the week 43.8miles, lets call it 44 0 -
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Tues session: 10 * 400 reps
Warmup:1.77 warmup
Reps: 1.24 / 1.23 / 1.29 / 1.23 / 1.28 / 1.24/ 1.25 / 1.26/ 1.25 /1.20
Cooldown: 1.05 miles
Total: 5.32 miles
(Did 15mins core in the am)
Enjoyed this allot more than the last time I did 400s, felt more in control and was able to pull back and push on when needed. Splits weren't very consistent though, more to do with who was leading the group than anything else, the last one was def way too fast. Was a perfect evening weather wise for this.
Wed: 7 miles recovery @ 8.55/mile (152bpm)
Legs were so heavy at the start of this run, they def loosened out during though. Was shocked when I got home and saw how high my hr with the pace I was doing. Obviously the nights before session had the body very tired.
Thurs: 40 mins steady run @ 7.34/mile (159bpm)
Thankfully my hr was back down to normal standards for this one, I was worrying Id have to skip this run. Did 1.24 miles of a warmup and 1.16 miles cooldown, overall covering 7.71 miles. I really enjoy these types of runs, their comfortable enough to keep going and not so slow that you get bored. The end of the steady part was up a dirty hill, so my hr started to soar in this part and I had to pull it back a bit.0 -
Fri: 14 miles lsr @ 8.24/ mile, hr 149bpm
Had to swap my lsr for Fri cos had a busy morning this morning. Mr Wind and Hailstones were back again am getting pretty fed up of this weather at this stage. Did have a sense of "aren't I great to be out in this weather?" as cars drove past
was also rushing to be back home yesterday so went a bit faster than my usual lsr pace.
Sat: 7 miles easy @ 8.44/mile (140 bpm) with 4 * 80m strides at the end
Again more wind and rain but all in all a nice easy run. Legs were a little tired from the last two days efforts, reckon the 2 hard days in a row wouldn't be the best idea every week. Threw in a few strides at the end, 5.14 / 5.13/5.29 /5.24. Was surprised when I checked my watch to see the second one was the fastest cos I met a van at this stage and I say he wasn't too impressed that I kept going instead of pulling into the ditch. Could feel tightness in my hamstring again doing these, a rubdown is def on the to do list! Happy out now that I've tomorrow off Thats 48miles for this week and a few drinks will be had tonight, COME ON IRELAND!!! 0 -
Mon: 7.5 miles @ 9.04/mile (142bpm) with 6 * hill sprints
Set the alarm to run before work but the bed was too nice to get out of. BIG mistake as the morning was nice and dry whereas this evening it was more wind, freezing cold and rain This didn't bother me during the easy miles but doing hill sprints on an exposed hill toughie!!!
Splits were so much slower than last week but that was to be expected,
reps were: 6.58/6.25/7.03/6.48/6.48/6.45. All this training in the wind will have to stand to us here's hoping.0 -
I've been so slack for updating this week due to being very busy doing non running stuff.
Tues Session: 4*400 with 60sec off/ 2.30mins rest / 12 min tempo/ 2.30 mins rest/ 4 * 400 with 60 sec rest
1st 4 * 400 : 1.32 / 1.25 / 1.23/ 1.27
Tempo: 1.87 miles @ 6.21 / 6.29
Last 4 * 400: 1.26 / 1.22 / 1.23 / 1.23
Really enjoyed this, everyone played it safe on the first set of 400s and it paid off for the tempo. Felt great during the tempo, was hard not to over do it. And weirdly the second set of 400s felt easier, prob due to legs being wide awake and knowing that I was near finished. Between everything got roughly 6.5miles in.
Wed am: 5 miles recovery @ 9.07/mile (146bpm)
Wed Pm: 4miles easy @8.57 (138bpm)
Thursday: 45 mins steady @ 7.50/mile (156bpm)
I was trying to do this with heartrate under 160 but in the end I took it too easy on myself and was disappointed when I got home and seen my splits. Also it was on empty so Im not the best with the faster stuff at that hour. All in all 8 miles done.
Fri: 7 miles easy with 4 * 80m strides @8.47/mile (152bpm)
Boy did I feel like I was after racing the day before doing this, whole body wrecked and everything was an effort. Then when it came to me strides two cars came along when I was doing my last two so Id no choice but to slow down at the end of them. I know I prob should have stopped watch and re-do but I just couldn't be arsed Stride pace were: 5.29 / 5.14/ 6.13 /6.43 :mad: Slept like a baby Friday night so it was def rest I needed!
Sat: 15 miles @8.26/mile (148bpm)
I'm so glad I'm not marathon training these days as I felt the dread of this lsr for a few days but once I was out in it I was happy out. Felt so much better than the previous days effort.
So thats a total of 53miles for this week. Feel good and have gotten a real urge over the past few days to race. But trying to get one in without affecting my long run at the weekend is proving tricky.0 -
I'm still alive:) Have had a chaotic week so posting my runs on here had to wait. Got 51 miles in total in last week. Nothing major to report. Except that I'm wrecked and I can't wait for this weekend to sleep sleep sleep I also have a Head cold nothing major just hope it doesn't develop into anything else.
Will update this weeks runs one of the days but for now I'm going to make the most of the couch this eve.0 -
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Mon: 5 miles easy with 6*15 sec hill sprints
Average 9.10/ Mile (138bpm)
This week I decided to change my hill sprints to a proper road and to keep them timed as my other location the footing was a bit dodge. Hill reps were: 6.46/7.48/6.34/6.08/6.37/5.44. All felt good, it's amazing when you look back and see how much the pace fluctuates.
Tues: Session, 6* 800 m with 200m jog recovery
Splits were: 3.13 / 3.09/3.00/3.02/3.02/3.00. Felt comfortable throughout and my hatred for the 800 distance has eased a bit. We were abit conservative for the first two reps, better that way round I guess. Was an ideal evening weather wise for running, got 6.33 miles in total between warmup and cooldown.
Wed: 6 mile recovery @ 9.38 mile Boring run, plodding along!
Thurs: 35 min steady with 10min warmup/cooldown
Steady miles were at 7.39 (159bpm), covering 4.58 miles, in total did 6.8miles. The aim of the steady parts of these runs is to keep my heartrate below the 160, but boy does it go crazy going up and down hills. I use the heartrate training setting on my watch so it beeps when I go over the max hr I want to run at, quite a helpful tool but also quite annoying when your climbing a hill and it wont stop beeping.
Fri: Rest
Sat: 12 miles lsr at 8.58/mile (145bpm)
What a glorious morning for this and the legs were treated to shorts for the first time in months. Debating over short or long sleeved top, went for the long. Was roasting in some spots and the breeze was cutting in others. Ran this one around town with some friends, was great having the company the miles flew by but all the stopping and starting due to traffic and lights took allot of getting used to. I kept the watch going throughout, my friend stopped hers when we did and this resulted in us being 2mins faster on her watch than according to my time. How do ye city folk do this every week?
Sun: 6 easy miles with 4*80m strides
Another sunny day for a run :cool: Was bliss and the sunglasses even got to see daylight today. Easy mile average were 8.27/mile (quicker than my usual easy pace as I was trying to get near home to do the strides before the mass crowd was out and the road would be busy ) Strides were 5.21/5.31/5.14/5.02. I love doing these, don't know why I never introduced them into my training sooner.
Thats a total of 42.27miles for the week. Next week is an easy week in the buildup to Craughwell next Sunday. Can't wait to race now, less hope the good weather minus the wind stays around. I'm two weeks off the chocolate tomo, haven't had any major cravings yet. But do find I'm still eating as much and would even go to say that I've maybe gained a pound or two, I don't weigh myself, usually judge by my jeans. I've stayed clear of other sweet stuff such as cakes, buns etc so far but not officially off these so I may have some tomo for the day thats in it. 0 -
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You have been putting in some really consistent running lately Doco ,any targets for Sunday?
Thanks dazza, alls going good thankfully. Really enjoying your log, some great work being put in:)
The jury is still out on the target. I'm afraid of going out too fast in case I blow up but I want to make sure I give all the training justice too. A few pals from my group in club are running it and I could go out with them but after trying to follow the pacers in DCM I'm abit scarred a few weeks ago I was aiming for sub 72 but I don't know if this is a bit soft? Or maybe not?! Yes I don't like time pressure
Also debating sports massage Friday or not?0 -
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