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The Four Year Plan
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GOOD MORNING!
Such a lovely day out there. Schedule suggested intervals but as I haven't run in a week :eek: I decided it might be wiser to have an easy run and do the speedy stuff tomorrow. Did the larger loop of the Terenure 5mile plus the extra bits needed to get to and from my house. Probably ran slightly too fast but it felt easy for most of the run. Left gluts tightened up for last 1 - 1.5k which was uncomfortable. Tennis ball seems to have sorted it out but will try foam roll and tennis ball some more later.
Great to be running again after 6 days off.
Total 7k at avg pace 6:03min /km
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Week Beginning 7 Mar: round up
A little better than last week but still not great - but at least getting back on the same track.
Monday
Rest (unplanned) - exhaustion hit again - must remember to sleep more!
Tuesday
Rest (planned)
Wednesday
Plan suggested intervals but given the lack of running, thought it would be wiser to try an easy run first. All good till last 1k when left gluts decided to seize up!
Total:7.07
Thursday
Easy run planned but never happened - gluts still very knotty
Friday
Rest (planned)
Saturday
Wiped out following a few alcoholic beverages on Friday night.
Sunday
Plan was LSR. OH expressed an interest in running again so started with next day of his C25K project - 3.5 km and then when he went home, I continued on...for another 7k. Had hoped and planned to do more but once again after about 6/6.5 my left glut seized up again. Decided to play it safe, and stop early. Walking it out did help a wee bit but there will be a lot of foam rolling this week I think.
Project strong and stretchy
Pilates 0/1 -
Morning stretches 6/7
Back rehab exercises 6/7
JD Challenge 0/7 - not sure I can be bothered going back to this
Swim 0/2 - next week...
Totals:
Week - 17.73 km (10.03 last week)
Month - 27.76 km
YtD - 174 km
Next week...
Clane AC 5k Race is next Sunday. This week will have some running, and a lot of foam-rolling to ease out the gluts which will hopefully play ball on race day. My current 5k time is 28:23 but this is a bit soft so I would really like to run this in <27:30. Have never been here before so not familiar with the course but from what I can glean online it seems to be a relatively flat with maybe a little bit of a drag on the final stretch. If I have time during the week I might drive over from work and do a proper reccy.0 -
Page 4! Oh log, sorry to have neglected you, just been a busy week...but anyway...race report time.
Race Prep
Gluts have been a bit dodgy for the last 10 days or so, lots of foam rolling this week, although they held up very well for strides on Wednesday. Thursday walked 25km (as you do) which may not have been the best race prep but we do the harbour to harbour every year!
This morning - usual morning stretchy routine, some porridge and coffee, drive to Clane. On the way, realised I had forgotten my watch :eek: I have never run a race without a watch but reassured myself all would be okay as there was pacers for my target time (27:30) so once I kept them in my sight, I wouldn't be too far off. By the time we got to Clongowes at 9:55 I was in dire need of a loo and a little concerned when I saw the queues for both loo and race numbers that an hour might not be enough time pre-race. Luckily once I'd cleared one queue the other had also dissipated.
Easy run of about 2 k for warm up followed by some drills and stretches before another trip to the loo, final striping of extra layers and handing over phone etc to the OH. Made my way to start line, found pacers, concentrated on running through race plan, keeping breathing relaxed but could feel adrenaline increasing my heart rate. Target was 27:30, most recent 5k was 28:23 and my PB from MetroSB 5k back in 2014 is 26:37.
KM 1
Tight start, avoided weaving, kept pacers in sight although because of the crowd they were a little bit a head. About 300, 400 meters in, got the most horrendous sensation of jelly legs, nausea and general weariness. Maybe I should have eaten something small between porridge and race but wasn't hungry or maybe it was just the aftermath of initial adrenaline. Had visions of myself having to drop out and being brought back to the start in tears - decided that was only happening if jelly legs made me fall! Luckily this didn't happen and it passed.
KM 2
Caught up to pacers at start of this as the field thinned. Had a quick word, although I don't like chatting while racing - waste of energy. We were doing 5:27 min/km...I felt good and moved slightly ahead of them, although still very much with them and could hear them chatting and offering encouragement to those they were pacing. This KM flew in.
KM 3
More of the same, don't remember a whole lot about this one. Stayed just ahead of the pacers, felt strong, jelly legs definitely well gone.
KM 4
Slightly tougher but then again I did move away from the pacers so I guess I upped the pace. There was an awful stench of cow dung either around now or at the end of the last km - enough to put you off country running! Coming towards the end of this km I was starting to feel it and was delighted to see the 4k marker. Around here a guy passed me whose phone was talking to him - according to his phone we were at 21:??
KM 5
Oh man this was tough. First wee bit of this km is on a tiny country road before briefly turning back on to a 'main' road and then turning back into the grounds of Clongowes for a straight run up the avenue for final 5 - 600 m. Plan was once I hit the avenue to just give it everything I had. Upped the pace again once on the straight, passed a few, felt myself starting to slow, got passed by a group running together that looked super fresh, was really tough but kept trying to dig harder, thought about the video of Joe Gough this week at the 800m in Oregon as he fell over the final line. Used to be friends with his daughter in school so have met the man a number of times, decided I could be as stubborn as him, dug deeper passed someone else, could hear someone on my shoulder but I do not look back, caught a glimpse of the clock and it said 26:?? couldn't see the second half but in case it was in the 50s I pushed again a bit more to make sure I got in under 27...didn't fall over the line but certainly couldn't have run much further and couldn't speak for a fair few minutes.
Was delighted to know I had completed in <27 min...
Post Race
Caught my breath, got water etc, found OH, chatted with a few folk I know, stretched a little, changed t-shirt added many layers, came home, shower, went for lunch. Back home checked online for offical time....:eek: 26:34:D:D:D New PB So happy - I LOVE RUNNING 0 -
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Week Beginning 14 Mar: round up
Not great millage this week but a new PB so can't (and won't) complain
Monday
Rest (unplanned) - I can't remember why - probably busy.
Tuesday
Rest (planned)
Wednesday
Easy run in the plan so I did 6km with some strides at the end to keep legs sharp. Never sure if I am doing these right. Eased into them and ran at about 80 per cent for a count of 15 then eased off until breathing more or less back to normal repeat x 3
Total:6.14
Thursday
No running but did do the annual Harbour to Harbour, this time from Dun Laoghaire - Howth. 25 km mostly along the coast. Think I prefer the south side, more variety - that stretch from clontarf out to sutton just gets monotonous. Might be good to run, you'd cover it in less time - haha! St Anne's park was looking lovely, I must find an excuse to do a parkrun or something over there.
Friday
Wanted easy run to ensure legs didn't stiffen up after yesterday. Went out with OH on his C25K - 4km stop and start although the walking segments are now equal to the running segments.
Saturday
Rest (planned). Was very odd to have a Saturday where I wasn't doing my LSR so I went runner shopping instead. Oh my lord, the staff in amphibian king are amazing. Aside from being helpful they are just so patient. I was in there for about an hour, running up and down the hall section in a few different pairs, trying to find the ones for me. Came away with a lovely new pair of Mizuno Wave Inspire 12. They fit great, are soft around my foot, and a lovely shade of purple. Monday they will have their treadmill debut.
Sunday
Race in Clane - 5k see race report above. NEW PB - VERY HAPPY
Project strong and stretchy
Pilates 0/1 -
Morning stretches 7/7
Back rehab exercises 7/7
Swim 0/2 - next week...
Totals:
Week - 16.94 km (17.73 last week)
Month - 44.7 km
YtD - 191 km
Next week...
Toying with the idea of heading north side for the paced mile on Wednesday but will probably wait until Wednesday to make a decision. Other than that, want to find another race to target. Ultimately this year I want to run the Dublin City Marathon so want to increase my weekly millage to a more consistent 30 - 35k every week before the boards plan starts and I am also off to Portugal for two weeks of walking for the first two weeks of June. This week I shall run, devise a plan and break in the new runners.0 -
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Bungy Girl wrote: »If you do go to the paced mile on Weds make sure to go with the right pacers
Haha - was thinking that myself! Although, not sure yet if I will go.0 -
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Awful news from Brussels this morning, lived there for a short while Brussels so know the airport and the city well. Thankfully it seems that friends and former colleagues are all okay but just horrible to think of such violence!
No running today, but project stretchy continues and did 45 min strength work this morning. Thinking I might skip the paced mile tomorrow evening. Am out later this evening and again Thursday night for wine and tapas and tis meant to be a recovery week of sorts after Sunday's race
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Week Beginning 21 Mar: round up
Barely ran this week but wasn't sitting on the couch either!
Monday
Dreadmill run to test out the new runners. New runners are a go for outdoors, and once again confirmed I hate running in the gym. Feel like a hamster on a wheel or something! Also swam.
Tuesday
Rest (planned) and some strengthening training.
Wednesday
Plan out the window - not sure if I fighting off a virus or something or just need more than 8 hours sleep a night but I was so tired and my eyes were so sore, and nicely bloodshot that OH actually got the train out to Maynooth to pick me and car up. Early night.
Thursday
In a bid to ward off the lurgy I stayed in bed for much of the day and only logged on to my computer to submit an abstract before a deadline for a conference - 1 hour tops! Felt much better by the evening although eyes still delicate
Friday
We took advantage of the long weekend to get some walking done in prep for Camino in June. Lovely route from D6 - Dodder - Liffey - Coast - South Wall - return via Canal instead of Dodder: total 29km
Saturday
Walking again. D6 - Pearse Station (train to Maynooth) then walked from Maynooth along the Royal Canal to Castleknock where we left the canal for the PP. Through the PP and home via St James, Rialto etc. - total 33km
Canal is pretty boring I think - so flat and straight. I mean pleasant the odd time but not sure I'd like to be walking or running along here all the time.
Sunday
Contemplated running but by the time I was home from the parade, I was tired, it was raining and I decided to have a rest.
Project strong and stretchy
Pilates 0/1
Morning stretches 5/7
Back rehab exercises 5/7
Swim 1/2
Strengthening Routine 1/2
Totals:
Week - 4.4 km (16.94 last week)
Month - 49.1 km
YtD - 195.4 km
New Plan
Last week I said part of the goal for the week was to find a new plan. Decided that I will continue targeting 5k for 6 weeks. Generally weeks looking like 4/5 runs a week including 1 x speedy work; 1 x lsr; alternate short hills and hilly run; rest of runs easy. As I was also preparing to walk approx 30k a day for 13 days at the start of June I am going to also be doing a long walk most weeks. The weeks I do - 4 runs, the weeks I don't I do an extra run.
Target Race - Tallaght AC 5k which reminds me I ought to sign up. All going well, I hope to take another few seconds off my PB.
After that, I was thinking of 2 weeks of keeping legs ticking over and then doing the Terenure 5 mile. I run the route all the time so would be nice to race it.
After that, start building millage in prep for starting marathon training...
Next week...
Monday - Short Hills; Wednesday 7 x 400 (@1500 pace); Thur 5k easy; Saturday 12 - 14k lsr; Sunday long walk or 5 - 6k easy. Also 2 x swim; 2 x strengthening; daily stretching, rehab and plenty of foam rolling.0 -
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Hi! You're being a bit hard on yourself, chalk this up and map it on the learning curve
If the first two were accurately measured, you were waaaay under pace and that will have a knock on effect for the rest of the session, ie it will hurt!
The recovery wasn't all that long for a 1500m pace session so until you get the required pace programmed into your legs - or inner metronome - don't be afraid to give yourself a slightly longer recovery if needed. Consistency on the reps is more important at this stage.
Best to start at the slower end of your range. Next week, measure where the 200m mark is and use that as a pace gauge. So next week, if your target for 400m is 2:10, you should be at the 200m mark in 1:05 (not 260m!)
My coach always says that when you start to slow drastically as the session progresses, it's time to walk away (or shuffle jog ) and come back another day. Which is what you did, so there, something went right!
It will go better next week, just focus on getting a feel for the right pace and effort for now....and staying relaxed, mentally and physically! Recover well.
Just catching up since last August and several things jump out:
- your ingrained stretching routine habit sounds fab, well done
- sleep is so important, you are right!
- train at the pace you are at right now, so when you did 400s in Feb, it looks like you were training at your aspirational pace. Keep using the mile races and 5ks every now and then to get a benchmark. Well done on the 5k pb!
- always always always start your run with a shuffle jog. And finish with a shuffle jog too Remember the voter shuffle you did, that's the right one!
- go naked every now and then, it works 0 -
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Thanks DubGal. I feel a lot better about it today, like you say I was waaay too fast for the first two so no wonder I was hurting. My inner metronome is somewhat under developed to say the least but sure that means it can only get better, right?
Good idea re the marking 200m as well as the 400m to see how I am going during the rep and thanks for the other tips comments - you're great to catch up on my log and comment!0
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