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Tuesday, 26th May: 1.3 w/u, 5x650m repeats on 6min clock, 1.8 c/d (5.1 miles total)
Just slightly worse than last week with repeats 2:52, 2:48, 2:49, 2:51, 2:53. But good to have another set banked.
Wednesday, 27th May: Pilates
(no run because the "issues" were playing up)
Thursday, 28th May: 8mile hilly road run @9:30 pace
This is not a "steady" pace, but the effort was steady for sure. Plenty on hill on this route, and a stiff breeze as well. This is roughly two laps of a 4mile route, and I ran the first 4miles at around 9:45 average and the second time round roughly 9:15. I am getting stronger on these "lesser" hills, so the training is having some effect I think. The breeze made things difficult at times, but I also got a little push on the back on a couple of uphills which was appreciated
Saturday, 30th May: 2.55miles w/u @9:00-9:15pace, parkrun around 24:42, .8miles c/d @10:24 (6.5miles total)
Lovely sunny morning for it. Headed out to Portobello parkrun to do this and ran to the park a little bit quicker than warm-up pace .. because I was running late and there were no buses coming. This parkrun is 3 laps of a gently-undulating circuit, starting with a downhill. A light headwind for the first half of each lap, then a gentle breeze to our backs. Headed off a bit too fast, maybe encouraged by the downhill, I don't know... but my watch was reading 7:22 about half way into mile 1, and apart from that I was already feeling the effort. Backed off a little bit to bring the first mile in at 7:39 .. that's not too much faster from what I'd have planned (maybe "hoped" is more appropriate) but I wasn't feeling as good as I should. Was feeling pretty warm by now even though the temperature was only about 12C. Sunglasses starting to steam up from time to time .... Second mile was a matter of pushing enough and backing off a couple of time to bring it in around 7:53 I think. Then a third mile which started badly, with the first half definitely a bit over 8min pace, but fortunately was able to bring it in at 7:52. Run-in @7:30 pace and the watch showing 24:41 which is a good bit off the run on the promenade 6weeks ago [7:39, 7:53, 7:52, run-in @7:30]. Ran a bit of the way home but was feeling flattened so switched to the bus.
Whew! *Definitely* this route is tougher than the main parkrun. It's only slightly hilly but I guess the 3laps (and the turns) make a difference. I'm going to set sub-24min on *this* route as a goal, and after I've achieved that I will go back to the promenade and hopefully see big gains on the better course
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Lots of 10k/5k runners with bibs in my cafe when I went in to buy bread after arriving home. It is "marathon weekend", with 10k and 5k today (done), and half-marathon and full-marathon tomorrow. The city has been very aware of the uncoming events, and over the past weeks I've had chip shop workers (buying lucozade mid-run), construction workers (as I ran past) etc etc all asking me am I doing the marathon. The marathon runners will be setting off round the corner from my house tomorrow morning, so I'll be getting up to have a look at the crowd, and then I'll walk round to the 1.5mile point so I can see them come past. I actually managed to sleep through the excitement last year, don't know how I managed that ...
The forecast at the moment is rain all morning (better than heat for sure), and then high-winds for about 5 hours in the afternoon
. I'm not sure when I'm going to do my hill-run, I'm have my fingers crossed the forecast will change at least a bit. There is a "month mileage record" at stake so I don't want to delay the run till Monday . 0 -
Watching other people run (the marathon), watching the forecast change (threats of gale-force winds withdrawn around lunchtime), shopping for bridesmaid-dresses, a delayed Skype call ... and of course a bit of prevaricating and surfing the internet. So I surpassed even last Sunday, and did not head out for my hill-run today till 6:45 pm
. Knew for sure I would not be doing Arthur's seat as the whole 7hills would definitely take 3hours minimum and it would be dark up on the mountain by 9:45pm ... but to get all the other 6 was feasible. But motivation was low on heading out ...
Sunday, 31st May: 13.16miles including "5 hills of Edinburgh" @10:43 pace
Despite the lack of enthusiasm heading out, this went pretty well, with the only negative being 5-not-6, by skipping Blackford hill. By the time I went out the wind had dropped and there was just a light breeze for most of the run.- The first 8miles went well, coming in just under 83mins which is about usual. Felt more comfortable than on previous attempts.
Ran up Calton hill to start (no stops/walking), then Castle rock (hill 1, no stops/walking as usual), then Clermiston Hill (hill 2, just one *very* short walk, so I'm nearly there and am sure I will run it all next time). There are bits of climb on a few roads in this half of the run, no walks there either today. - 8miles beeped just as I was starting the scramble at the bank up towards Craiglockart hill (hill 3). I ate 4 jelly babies as I scrambled up here ... then slowly ran the flat/up-down section to head towards the grass ... then *ran* up all the way to the trig point, then continued running (uninterrupted) off the hill. This hill is not massively high, but in past attempts I've been struggling a lot on the grass uphill. *Really* had not been expecting this would be the one where I'd run all the way up . Now it might not have looked so much like "running" to the average observer, but it was definitely at least a jog, all the way. Progress.
- The route from Craiglockart toward Braid (number 4) hill has two difficult stages where walking has always been needed ... a tough uphill stretch on a shortcut up an alley, and also on the way up out of Braidburn valley park. This walking was never mentioned in any previous reports because... well ... these are not any of the "7". Anyway ... no walking on either of these stretches today.
- No walking on the long drag on the road up towards Braid hill, then ran most of the trail up towards the trig point. Stopped once to take about 15-20 steps, and then again for a few steps near the trig point. But a good bit better than in the past - another hill I might "get" on the next attempt.
- Had left the house with just one sheet of paper this evening, the sheet with the pictures going down from Braid hill. I did not look at it except once. Came down perfectly through the gorse, to land in front of the Lang Linn path towards Blackford hill.
- At this stage it was just about 10miles on the watch. The slowest mile had been 13:36 (Craiglockart) which again is progress from prior attempts.
- Now the bad bit ... as usual, I'd really been enjoying this run from around 3miles in, but still there was a bit of residual inertia in regard to the path up to Blackford hill. And as I was finding the path off the Braids down to the road, it started to rain.... so I had an excuse ... and I took it . I still had time to do Blackford, it was only around 8:45pm, and dusk is not till 9:30, but it was a bit wet and a bit cold, and the sky was dark. So I turned left and headed towards suburbia just like a few weeks ago. My punishment was half a mile into a headwind with rain in my face ... then the sun came out and the wind dropped again. Did I turn back and go and do Blackford hill??? No .... I just ran a mile and a half till the watch said 12 miles, then started looking at the bus-tracking signs, and saw I had enough time to add an extra mile more, then took the bus home.
- Wildlife report: two lovely fluffy white/beige dogs getting walked on Clermiston hill; maybe Norfolk terriers, or more likely Dutch Smoushonds, looking online. A *big* fox crossing the lovely sunny flowery "trail of the silver cars" after mile 5. A big bunny rabbit on Craiglockart hill.
- The improved pace is partly due to the lack of Blackford/Arthur's seat, and a couple of extra flattish road miles. But even on the route itself I was slightly faster, and a good bit more comfortable. And now I can fantasise that maybe it's not mad to think I could run all hills except Arthur's seat and the Blackford steps.
So now I have a new plan for the week ahead, which is to try to squeeze in a full recce of the 7hills on Thursday morning, before I fly out that evening. Really want to have another stab at it, especially with the progress today.
weekly total: 32.5miles
May total: 145 miles
All time record by more than 10 miles (best month previous to this was March of this year). Did not fill the month/year tables in April because of dropped mileage, here are the May versions ...
Runs|19
Sessions|2
Long Runs|4
Races|1
parkruns|2
Month|2013|2014|2015
January|55|85|70
February|69|9|96
March|53|57|134
April|85|61|85
May|65|71|145
June|51|43
July|25|99
August|84|120
September|18|131
October|83|0
November|78|3
December|53|56
Total|719|735|5300 - The first 8miles went well, coming in just under 83mins which is about usual. Felt more comfortable than on previous attempts.
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Nice mileage! Especially as a large proportion is hills. I can't remember the last time I did a hilly run Sounds like you're making great progress - if you're not tired after a hilly half marathon distance there's plenty of room to empty the tank on race day! 0
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Bungy Girl wrote: »Nice mileage! Especially as a large proportion is hills. I can't remember the last time I did a hilly run Sounds like you're making great progress - if you're not tired after a hilly half marathon distance there's plenty of room to empty the tank on race day!
Thanks BG, Thursday will be the proper test.
I noticed you had a month-mileage record of your own over on "Mum on the run". So returned congratulations! 0 -
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Have to catch up here!!! So much going on!will book in 24 hours nap time tomorrow I think
Hmmm ... there's a bit of an orienteering slant to some of the updates :rolleyes:. The short version is that for the past 4 weeks ... (i) all four weeks over 30 miles ... (ii) average of 34miles per/week ... (iii) long runs of 13, 15.5, 16, 13 miles respectively.
Building a pre-marathon base anyway!0 -
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hillsiderunner wrote: »Hmmm ... there's a bit of an orienteering slant to some of the updates :rolleyes:. The short version is that for the past 4 weeks ... (i) all four weeks over 30 miles ... (ii) average of 34miles per/week ... (iii) long runs of 13, 15.5, 16, 13 miles respectively.
Building a pre-marathon base anyway!
DG, read the hill reports, it's worth giving up nap time for
Hilly... are you determined to do those 7 hills in the dark, seriously!! :cool:
I'm only catching up on your latest expedition now... you're hardly walking at all... !0 -
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Hilly... are you determined to do those 7 hills in the dark, seriously!! :cool:
I'm only catching up on your latest expedition now... you're hardly walking at all... !
If you were looking for latent motives, it would be more likely I was determined to avoid Arthurs seat and the Blackford steps ... and I will be walking on those unfortunately! But yeah, there has been some progress on the uphills overall.
It will be the departure of my flight providing the pressure tomorrow, rather than the approach of the sunset...0 -
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Wednesday, June 3rd: 2.8miles w/u, 5x650m, 3.2miles c/d (8 miles total)[/B]
(ie the repeats that did not get done on Tuesday) I decided to do these on a 5min clock because I was alone, and this would give about 2mins recovery which is plenty. The first 3 were [2:49, 2:50, 2:51]. The third repeat was followed by 8mins recovery .... due to a call of nature; anyway there is a public toilets 20m from intervals corner so I didn't have to go back to base, and "fortunately" was able to finish the other two repeats after the break. [2:52, 2:51] for the last two, and the final one was tough. Basically the same as last week and just slightly worse than 2 weeks back. w/u miles @9:18pace, c/d miles @9:17, and these were consistent.
Thursday, 4th June: 0.65miles w/u, 15.15miles @11:46 pace (2hours 58mins), .65miles c/d (16.45miles total)
Plan was to get in another full recce of the 7hills before flying out this evening. Got back to the flat at 3:30pm and jumped into my running gear ... it was "warm" (about 14C) and a little bit humid so I was breaking out the shorts at last. Out the door around 3:40pm with no messing around (*really*). Ran up from my flat to the top of Calton hill without walking, but was not counting/timing this climb as the plan today was to time the exact route.- The first 3 hills (Castle Rock, Clermiston, and Craiglockart) were totally walk/stop free (new for Clermiston ); I did do some walking on hill 4 (Braid hill), though got a bit further than Sunday before I succumbed (had Anna's words in my mind); next was hill 5 (Blackford), and as expected I did walk on the horrible steps, but nowhere else on the ascent, which is progress; hill number 6 is Arthur's seat and perhaps the accurate description is to say "I did run a bit"; then the run back up to Calton hill (number 7) where I walked a few steps at the very start of the ascent but not after that. For this final ascent I was really thinking of Anna and how disappointed she would be and it helped I have to say ... wish I had not walked the first few steps, as I could have had 4-of-the-7 totally walk-free.
No walking on any roads in between hills, even on steep parts. - The first 7.6miles brought me to the base of Craiglockart where I do the scramble, showing 76minutes and a few seconds on the watch. So 10min pace for this easy section, which only has Castle Rock and Clermiston hill on it.
- Mile 11 beeped as I was part-way down from Blackford hill showing 2hours on the watch ... so 44mins for this tough 3.4 miles, or 12:56 pace. This section includes the uphills for hills 3 (Craiglockart), 4 (Braid), and 5 (Blackford).
- Two flat/slightly downhill miles to take me to the 13mile point, where I started climbing Arthurs seat: these miles were about 9:40, 10:50. This includes buying lucozade and drinking it on the run... watch was never stopped during the run today.
- A freakish mile 14 climbing and then descending Arthur's seat, as I got to the top it was about .4 into the mile and was showing 32mins for pace... don't know what mile 14 came in at eventually as I was concentrating on getting down.
- Mile 15 started well, as I was still on my way down Arthur's seat, then slowed as I started climbing to Calton. It came in around 11:30 I think, then the final run-in at 12min pace.
- Took no maps or picture logs, and had no problems routing myself .
. Other place where I'm still not-optimal is coming-off Arthur's seat.
Now I am setting the A-goal for the 21st June: it will be 2hours 50mins. Would have liked to be targeting 2hours 45 but think that would be too much a stretch, especially if it's warm. Have to say I was tired after this recce unlike some recent ones ...
Ran back down from Calton hill to my flat, a quick shower, a quick finish of packing, then out to get my flight. Made it to the airport 1hour before departure which is comfortably early in my book 0 - The first 3 hills (Castle Rock, Clermiston, and Craiglockart) were totally walk/stop free (new for Clermiston
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Bungy Girl wrote: »Count me in ! Be awesome if you could drive Anna because BG Jr needs the car that morning. I can return the favour by driving to/from the Beer Mile if you and Murph going ?
that sounds like a good deal 0 -
hey if you and BG are still thinking of doing Ardgillen on 13th, let me know... I've been meaning to get out there... maybe we could even pick you up on the way...
Had actually been thinking that Ardgillan would be difficult as the 13th is my final day here ... and that I'd be lucky to even get up to Tymon. But with transport things would be easier. I'll be coming from the southside so if there's a pick-up near a 16 bus stop might work well.
Galway-bound with other hens right now, champagne being opened right now, so I'll update after the weekend. 0 -
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Great run, Hillside! You're well set for your A-goal. Enjoy your break!Bungy Girl wrote: »Have a fun weekend
Thanks guys. On the way back now and looking forward to getting in the Sunday run later this evening in fact ...
nop, I think that sub 2hour 50 is going to be borderline. But I will give it a try. I got the recommendation to taper properly from one of this weekend's hens (who did 3:30 in the Paris marathon in April) and she was quite firm about the need to back-off, so I will not be doing 12miles of hills next weekend as planned (I'll admit that I was even thinking of increasing this to do the whole route one last time ... yes I am that obsessed :rolleyes:). Maybe 9miles with a couple hills instead & will be interesting to see how the taper will affect the time.0 -
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Saturday, 6th June: 4.1miles @9:36 pace
Nice relaxed run round Lough Atalia in the sunshine.
Sunday, 7th June: 8.5miles @9:37 pace
Done late in the evening from HX through Kimmage, Rathfarnam, Milltown and Rathmines. Was a bit tired after some late nights and it took a while to push myself out the door (using my weekly mileage as the carrot/stick as so often is the case ), but turned out a nice comfortable run.
weekly total: 37miles0 -
hillsiderunner wrote: »Thanks guys. On the way back now and looking forward to getting in the Sunday run later this evening in fact ...
nop, I think that sub 2hour 50 is going to be borderline. But I will give it a try. I got the recommendation to taper properly from one of this weekend's hens (who did 3:30 in the Paris marathon in April) and she was quite firm about the need to back-off, so I will not be doing 12miles of hills next weekend as planned (I'll admit that I was even thinking of increasing this to do the whole route one last time ... yes I am that obsessed :rolleyes:). Maybe 9miles with a couple hills instead & will be interesting to see how the taper will affect the time.
Hey - good luck with the final prep and the inevitable twitchiness the taper will bring.
I think you've given yourself the best possible prep given the circumstances. I don't know the race or the course, but your recce runs have been splendid (well, at least from the reports they sounded splendid) and you've clocked up some serious mileage as well. It's funny, I'm really looking forward to your race 0 -
I think you've given yourself the best possible prep given the circumstances. I don't know the race or the course, but your recce runs have been splendid (well, at least from the reports they sounded splendid) and you've clocked up some serious mileage as well. It's funny, I'm really looking forward to your race
The looking-forward is only because you won't be the person running it :rolleyes: .. thanks otherwise! I discovered some very nice paths on some of those hill runs & it was a nice intro to a bit of trail running. But the race will be *tough* I think.0 -
No chance to run on Tuesday because of babysitting, family stuff, "helping" to taste/choose a wedding menu, so I increased the mileage for the Wednesday and Thursday runs. The idea was to increase the miles earlier in the week so the weekend could be a bit lighter. Non-standard way of tapering I know ...
Wednesday, 10th June: 8.4miles @9:30 average pace
Exact same route as last Sunday done round Harolds Cross and neighbourhoods. Pretty comfortable, and I had to pull back the pace a few times in the earlier miles. Picked things up for the final .4 to do that section @8:15 pace.
Thursday, 11th June: 7.5miles @9:13 average pace, 1 mile @7:54 (8.5miles total)
Exact same route as yesterday, but done at lunchtime in sunny 16C. Warm weather training. I'd done no speed session this week so the plan was to run most of the run at comfortable pace, then do the last mile fast to get a bit of speed into the legs. Started the run with the first mile at 9:35 or so, but after a couple of miles started to increase the pace just a tiny bit .. so it turned into a bit of a progression run, with miles 7 and the .5 after coming in a few secs under 9min. I was working a bit in the last few miles of this, was no longer 'comfortable'. Then at 7.5miles I hit the lap button on the Garmin, and kicked for the final mile home. Was pleasantly surprised to get this in at 7:54, was not expecting that. On the other hand I think I twisted a muscle on the right-hand side of my ribcage doing this :rolleyes: - it's still there but is not causing too much trouble, just hurts if I cough or make a sudden movement. Hope it will be gone for next Sunday.
Tired all Thursday afternoon after the run, and even Friday morning. Had pencilled-in 3miles for Friday to offer to the gods of DCM, but decided I would let it go, and bank my reserves for Saturday morning ...
Saturday, 12th June: .65miles w/u, parkrun in 23:07 (PB) (3.75miles total)
Kicked myself out of bed early and was out at the bus-stop by 8am to head for the Northside, and over in Drumcondra in time to be picked up by the Fairview mafia for transfer to St Anne's Park. BG was aiming to beat her "not Jingle Bells" 5k time, and Anna was nearly committed to chasing sub-25mins but was trailing a mini-hangover ... but no matter, because we picked up aquinn as pacer and she *was* determined. Got to the park, had a chat with a few regulars. I got a little glow when one of them told us we were "too fast", even though I've never done this parkrun before so this was being judged entirely on BG, annapr and aquinn :rolleyes:. A short warm-up with BG, then we headed for the start.
Yaboya was pacing and he was aiming for sub-23mins. In a month's time that would be ideal (though I'll be DCM training then and maybe parkruns will be banned ... ), but today was too soon for that. Was going to try to keep him in sight though. My main goal was to improve my 2015 time which is 23:55, but I also had my PB from last year in mind (23:29). Was not really expecting to get to the PB but was keeping it in the picture ... plan was to take the first mile around 7:35 as long as it didn't push things too much, and then re-assess.
I was waiting at the start when I saw people start to move so had to hit my Garmin in a rush. Started the first mile a bit slowly, seeing 8:15 on the watch around .3 into the mile, and passing Anna and aquinn around this point. Went past them thinking it would be a bit embarrassing if they ended up overtaking me later, since I'd been discussing my aims with Anna via email the day before. Increased the pace a bit but the watch was still showing 7:50 pace long after halfway through this mile. But there is tree-cover near corners on the route so I was hoping that maybe the Garmin was underestimating mileage like in the Battle of Clontarf. Decided to go by feel, and not to panic .. and when the 1st mile beeped the time was 7:40 exactly which was ok.
Turned onto the long-straight to start the second mile. This section which was very enjoyable and I saw 7:13 on the watch about 1/3 of the way through this mile. Great feeling. Started the second lap of the course and after coming round the trees and finishing the second mile, result was 7:34 on the watch. Then after the 3rd mile the watch beeped with 7:30 and very soon after I was past the finish line, stopping my Garmin to see 23:04. Was handed my finish token by RedRunner himself. Was genuinely surprised by the 23:04 - the three mile paces would not give that result, except of course of course the distance was underestimated at 3.05 .. so the mile paces will have been slightly quicker than the numbers I saw. Knew there would be a little bit to add because of hitting the start-button in a rush, but official time was 23:07, which is a 22second PB .
Really feel I paced this one exactly as I should have. I was pushing a bit during the the first mile, but not too much, just a bit out-of-breath which I think is right. It's usually the first mile when I make my pacing mistake, either going a little bit too easy, or (worse) heading out too fast and already suffering one mile in. Then the next two miles I was pushing, and breathing a bit heavier, but not really *suffering*. I passed a decent number of people in these last two miles. Was not totally wrecked after the run unlike the one two weeks ago (which was a minute and half slower). Will be looking for the sub-23 next month if I'm allowed a parkrun or two
Anna had come in half a minute under the 25mins, and BG had a non-Jingle-PB. Most importantly aquinn was *basking* in pacing success. Coffee and a discussion of training schedules for the Beer mile.
Sunday, 14th June: 9.5miles @10:08pace
Only one goal for today's run, to run *slow*. I need to be backing-off in advance of next week's race. I'd loads of advice from people this/last weekend about hills and whether to put them in ... anyway after having raced the parkrun, *finally* I decided to take all the advice and be sensible, so I chose a route which was slightly undulating on the roads, but with 0 "Hills". Was very tired this morning despite a lie-in, so I added the goal of getting this done slower than 10min pace. Thought that pace would require monitoring, but even from the beginning I didn't feel I was having to pull-back the pace - so probably the effects of the parkrun were there. If I'm honest, in miles 7 and 8 I was making a slight effort to pick the pace up to to stop it going too much over 10mins. The whole run was pretty consistent, with fastest mile around 9:45 and slowest around 10:40. Came back round my flat just after 9miles and added a small loop to get this to 9.5.
Lovely sunny evening for the run, but not too warm. Quite pleased with myself to have kept the pace over 10mins
weekly total: 30 miles
*Now* I taper. 5miles including some intervals on Tuesday, 5miles very easy on Wednesday and on Thursday, and then 2 full days off before "The Race".0 -
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Well done HSR Super PB. Now for the A-goal in "The Race"!
Question: do you really want to do 3 * 5 miles Tue, Wed and Thu, even easy ones? You seem to have clocked up plenty of miles lately... maybe skip the Wed session and put the feet up instead. Anyways, best of luck with it. I will take the Monday off work to read the race report 0 -
Haven't quite caught up, I still have one or two recces to read but my lord, woman you are in fine form! Well done on the PB, that should be a flashing green light to you that the work is in the bank and yes, you must taper now...properly
Can't wait to see how you get on, your preparation in recceing the course would put demfad and Tunguska to shame 0 -
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Excellent! Big congrats on that super pb and really well paced race!
Best of luck for next weekend No stopping you now. You should be full of confidence !Well done HSR Super PB. Now for the A-goal in "The Race"!Haven't quite caught up, I still have one or two recces to read but my lord, woman you are in fine form! Well done on the PB, that should be a flashing green light to you that the work is in the bank and yes, you must taper now...properlySamforMayo wrote: »Well done on the PB. The work is paying off.Lovely to meet you on Saturday, M, and congrats again on the St Anne's PB! .
Thanks all of you - for the good lucks as well as the congratulations. The PB was genuinely a surprise ....Question: do you really want to do 3 * 5 miles Tue, Wed and Thu, even easy ones? You seem to have clocked up plenty of miles lately... maybe skip the Wed session and put the feet up instead.
You know .. answer to your questions is "no" in fact. It's not for 7Hills training of course, they are miles towards DCM. But fcek-it, I can take a break ... thanks for the suggestion, and it will be 5miles-with-intervals on Tues, and 5 on Thursday ... and Monday, Wednesday, Friday and Saturday off. Yippee!!Anyways, best of luck with it. I will take the Monday off work to read the race reportCan't wait to see how you get on, your preparation in recceing the course would put demfad and Tunguska to shame
You guys :rolleyes: ... all that teasing. Maybe I'll just write a report of a few sentences and then nop won't have to waste a day of leave ...
Must check out those logs of demfad & tunguska ... 0
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