Target Practice

Dubgal72

Hi boardsies, Ososlo (blame her) pointed me in the direction of Training Logs and suggested that I might like to add one. So here I am.


You can probably guess from the log title that I am shooting for some targets. You might also guess from my user name that I am female, with affiliations to Dublin and am aged 32. I am also not a mathematician.


Back in the 80s my 'previous life', I ran a lot for a teenager. Skip a few decades and I am again running a lot. The interim, not so much. My twenties I spent running away from running, my thirties were spent running back to running, away from running...and mostly drawing to a standstill.


In many ways, I feel like a dinosaur or like I have entered a different century in my reincarnation as a runner (ok, actually I have. Push comes to shove I have entered a new millennium...).
I only found out what a Garmin is this last August, I have no idea what VO2 max is, my HR Max is uncharted territory and I am still sketchy re aerobic and anaerobic fitness details.......
I am going to relearn how to run 'by feel/effort' (actually that's going well, slowly but well) so won't invest in a gps watch just yet. I will get a HRM and definitely buy a stopwatch. The other details I hope to fill in via you guys.


I picked up my asics last Jan and decided (cue eyeball roll) to....run the marathon. As a bucket list thing. So yeah.


I'm glad I did, me and running are back together (*violins*).


And of course the marathon bit me. In the bum and badly. 23 minute positive split anybody?! But along the way I hope I have banked some endurance and have definitely dipped my toe into the beginnings of some quality session work.


For 2015 my targets are:


5k sub 20 mins (Current 21:38)
10k as near to 40 mins as I can (None official)
10 miles as far below 75 as I can (Current 78:04)
HM 1:35. (Current 1:41:08)


Would also like a crack at the track, 800m, 1500m and 3000m for old time's sake.

All advice and suggestions very welcome, thanks in advance. Nagging 'have you done your core exercises this week??' especially welcome!

Tom Joad

Best of luck with it - you've hit some impressive times already!

Ososlo

Delighted to see you start this Dubgal

Will enjoy following your progress and excited to see what you'll achieve over the following months.
Best of luck with the log and training!

Dubgal72

Thanks Tom Joad, encouraging :-)
Os, I seem to spend a lot of our conversation thanking you, here goes another one A priority is staying injury free, tbh there are a few post-marathon small niggles that I am monitoring so will be hopefully exercising restraint as needs.
I have signed up for the Jingle Bells 5k on 6 Dec, I'll be away next week for 8 days. This could really be a blessing in disguise as I don't expect to do more than three or four *40 mins easy runs so any niggles will be gone by then...

RonanP77

Those are pretty impressive times so far and some really good goals. Best of luck with both the log and the training.

barryoneill50

Good luck!

pistol_75

Best of luck with the log and with your goals.

This Fat Girl Runs

Great start to your log, looking forward to seeing you hit your targets! I've no doubts that you can do it!

Dubgal72

First session to report here :-)
Since the marathon, I haven't taken a complete break, I've been getting out 3-4 times a week and on days where I would have gone for a 6k recovery run, I've had a day off. 8 days ago, I felt I blew off the last of the marathon cobwebs with a 4.5 mile plus strides run, followed by a fartlek plus hills session with the club on Thursday.
This morning's session included 6.75k fartlek but more what I call 'old skool' fartlek. I did a few of these in the late 80s and hated them because, unlike interval training' you don't get much of a rest. The idea was to keep a steady base pace and surge at designated points. No stopwatch this morning so ran by feel over tarmac'd parkland on a 2.25k loop
I surprised myself by enjoying this (even running solo) but should have focused on keeping the effort as even as the pace. The first lap was comfortable, the second lap was comfortable/hard enough and the third lap was hard. Managed to stay relaxed and keep some form.
Each lap was 2.25k and the surges ranged from 150m to 400m. The recoveries/return to base pace were, if anything, shorter in distance than the surges.
Pleased with this one, legs were jelly at the end but after some gentle stretches I was ready for an easy 3 mile recovery home.
Hip niggled a bit on the last mile so back to physio this week.
2.5m warm up
4.25m fartlek
3m warm down
T 9.75 miles

BeerTrixPotter

Good luck with the log and goals. Look forward to tracking your progress on the logs (because I will be miles behind you at at any races!!!)

Dubgal72

Nothing much to report since Tuesday:

Wednesday:
4 miles easy, felt yesterday's session in my legs.

Thursday:
4 miles steady incl 3*150m strides at 70-80% effort. Legs fresh but wooden if that makes sense. Not happy about hip but didn't make an appt with physio. I think I had 'if I ignore it, it will go away' syndrome.

Friday:
Had 3*1k fartlek session planned but 1) didn't get out till after dark and 2) hip niggled enough for me to cut my run short. It probably had a lot to do with the 'wooden ness' yesterday. Didn't really enjoy this run, felt fresh at the start but it was wet and quite dark so was constantly on alert watching where I was going. When the hip started to niggle, I tensed up a bit more.
Was going to do the fartlek session tomorrow but will rest. Going away on Sunday so won't get much (any?) running done next week.
Total: 8/9k

Aims while away:
Start the 30 day challenge I signed up for 10 days ago...
Restart core exercises.
Rest/don't stress.
Go to physio on return. Immediately!

Total for week:
4runs, 22.5 miles. If I post a run for tomorrow, shoot me.

Dubgal72

Core and Day 1 of the 30 Day Challenge done. Go me

Ososlo

Something for you to get stuck into next year Dubgal!

Dubgal72

Ososlo wrote: »

Something for you to get stuck into next year Dubgal!

Ooh you are wicked aren't you?! But I like it :-) Ok, I accept...some of them anyway. I'll definitely give the 400m a bash in the spring, will chivito550 stop growling then?! Did you do the 800 in the end?

Ososlo

Dubgal72 wrote: »

Ooh you are wicked aren't you?! But I like it :-) Ok, I accept...some of them anyway. I'll definitely give the 400m a bash in the spring, will chivitothingy stop growling then?! Did you do the 800 in the end?

ha ha maybe a little wicked alright :P

Great. Can't wait to see you smash up some of those targets.
Yeah Chivito will be best pleased I'd imagine that you're giving the 400 a shot:D

I did try the 800 up in ALSAA on me tod in August. Got 3:09 (could be a few seconds out either way). I was surprised I even went that 'fast' to be honest with you as speed is definitely not my forte as you may have guessed!
Going to give it another shot before the year is out to see how much closer I am as I definitely feel fitter/faster now than I did over the summer.
I wish more of the faster ladies would try some of these!

Dubgal72

3:09 on your tod is not to be sneezed at, at all. You will definitely smash that in 2015. Greystones is my nearest track but would be up for a few track sessions in the Dublin area come spring if you like.

Ososlo

Dubgal72 wrote: »

3:09 on your tod is not to be sneezed at, at all. You will definitely smash that in 2015. Greystones is my nearest track but would be up for a few track sessions in the Dublin area come spring if you like.

Cheers.
That's actually a really good idea for spring. 2015 table here we come:D

Dubgal72

Do it :-)

Ososlo

How are things going? How's the hip and did you go to physio?

Dubgal72

Hi Os, thanks :-) got back late last night. I had almost a week of rest, a conscious decision to rest the hip while away.

I caved on Sunday, a week of wine, pmt and late nights had me itching for a run (not all hedonism, the 2yo developed an ear infection mid-week).

I took myself out along the river Thames, intending to do 23 mins out/22 mins back but the morning was so gorgeous - I have pics but can't figure out the mechanisms of OH's phone I'm using to replace my kamikaze leithreas-prone phone - I ended up jogging from Surbiton, through Kingston-upon-Thames to Teddington Lock. I used to live in this neck of the woods but not as a runner so it was familiar territory. The clear blue sky, barges, rowers, civilised polite Sunday walkers and general joy of getting a run in made this the nicest run in a long time. My hip niggled ever so slightly and the glutes tightened up towards the end of the run but I was able to balance this by concentrating on form which helped.

From door to door I was out for 70 minutes, probably not the wisest move but had to be done. Luckily, no serious repercussions since, despite donning heels later in the day for another 'had to be done' restaurant appt :-)
I made an appt with chiropractor/physical therapist this morning (tbc). Hopefully he'll give me the go ahead for Jingle Bells this Saturday. I'd like to get close to 21 mins but that probably won't happen, being realistic. If he doesn't give the go ahead I'll sulk a little but I think I'll go along anyway to support.

Ososlo

Well best of luck with the visit and hope you get the go-ahead for the race for that 21 min attack! If not then 2015 is just around the corner!
Keep us posted!

Dubgal72

Tuesday 3 Dec
6k followed by strides and 2k cool down.

I wanted to test the hip out and generally just run (in case physio tells me to rest tomorrow...) The run started off easy but found myself entering a steady cruise pace easily enough. It was a cold fresh, crisp evening so I kept the legs warm in the winter fleece leggings but just t shirt on top. I felt really strong and fresh, nights like this make me love love love running (just thankful too that the hip stayed 'quiet'). The strides were the tester, I eased into them and by the fourth (and last one) I felt I had hit a nice rhythm at about 80% effort.
Nice steady cool down too followed by 250m walking it out. Happy :-)

Dubgal72

Physio says....go! He's not too concerned about my hip but will see me next Tuesday for a final tune up. My hips were out of sync, left side 1cm longer/shorter(?) than the other. A tug here, a push there, a drill here, a press everywhere followed by a laser blast = new me.

Rest day today and he promised me I'll be sore tomorrow :-/

Ososlo

Dubgal72 wrote: »

Physio says....go! He's not too concerned about my hip but will see me next Tuesday for a final tune up. My hips were out of sync, left side 1cm longer/shorter(?) than the other. A tug here, a push there, a drill here, a press everywhere followed by a laser blast = new me.

Rest day today and he promised me I'll be sore tomorrow :-/

Great news now go get that 21 mins!:D

Dubgal72

Ososlo wrote: »

Great news now go get that 21 mins!:D

Really have no idea if that's realistic at this stage but I'll give it a lash!

Dubgal72

Thursday 4 Dec

Easy and steady running with the club including some gentle progressive hill reps and 4*10 sec strides to shake the legs out before Saturday. No niggle in the hip while running but a stabbing in my left buttock while sitting is a little worrying :-/
70 mins total but not all running so will clock in for 7 miles.

Friday 5 Dec

3 miles very easy jogging plus 1.25m jogging and walking. Not great but that may have been because sometimes jogging slowly is hard work?
Fingers crossed the kiddos let me sleep tonight because I am as grumpy as a seventh of the dwarves today...

Dubgal72

Got myself a brand new shiny pb for 5k: 20:33. Over the moon. Race report to follow...tomorrow.
Lovely to meet you career_move, adrian522, cianc and yabowsie

hillsiderunner

Incredible time!

Ososlo

Dubgal72 wrote: »

Got myself a brand new shiny pb for 5k: 20:33. Over the moon. Race report to follow...tomorrow.
Lovely to meet you career_move, adrian522, cianc and yabowsie

Woo hoo!!!! Fantastic Dubgal! You're gonna do great things to that 10 Round Numbers table next year:D
Enjoy the celebrations!

Dubgal72

hillsiderunner wrote: »

Incredible time!

Thanks really fast course so guess where I'll be attempting my 5k pb each year....

Dubgal72

Ososlo wrote: »

Woo hoo!!!! Fantastic Dubgal! You're gonna do great things to that 10 Round Numbers table next year:D
Enjoy the celebrations!

No pressure?! If i'm going down, you're coming too *osospeedy* ?!

yaboya1

Dubgal72 wrote: »

No pressure?! If i'm going down, you're coming too *osospeedy* ?!

Just imagine there's a bousy chasing you.
Easy!

Dubgal72

Race report Jingle Bells 5k 2014

Such a good atmosphere on boards yesterday as positive race reports started to come in from the Park and Waterford. Such a contrast to post-DM reports a few weeks ago...congratulations everyone!

Previous PB: 21:38
New PB 20:33

I went into this with the vague hope of dipping under 21 minutes. An ongoing niggly hip meant I hadn't had a solid block of training for a couple of weeks but on the other hand, I knew the training for the marathon was still in the bank. Preparation on Friday was relaxed to say the least and involved two helpings of salty stew and half a bottle of red that night. I got as far as working out loose kilometre splits which were made redundant as I forgot to grab my dad's stopwatch getting out of the car...

Warm up consisted of a good 24 min very easy jog followed by strides and phase one of drills (simple kick backs). Clearlier has linked to a series of drills which I am gradually going to incorporate into my training and racing warm up routine.

A few of us commented on (ok grumbled at) some runners sheer bloody incompetence at lining up in the correct area. Lady with a rucksack on your back....you are NOT going to break 20 minutes for 5k. Marching man....however fast you march you are not going to march 5k in 16 minutes...
I had intended to start a little back from the sub 20 group but probably ended up at it cos no way was I starting behind these optimists.

Jingle Bells started us off (and yes it was in my head still at 3k, lovely rhythm to run to :-).

The first 500m did not feel good, my legs felt like jelly, no rhythm and I panicked a little as I had no idea whether this was due to going too fast or too slow. I copped myself on and reminded myself that I felt like this at the start of the FD 10 mile and told myself to relax. Which I did, checked my breathing - not too laboured - and gradually found my stride.

Each kilometre found me pushing a little more, something I was pleased to be able to do. Of course each kilometre was hurting a little more but I felt strong with no hip niggles (ok, confession: I popped a couple of nurofen at 9am). The wind along Chesterfield Ave was not particularly bothersome and for the first time this year, I was successfully playing the 'reel em in' game.

As we turned down the Glen Road, I muttered to a girl on my shoulder that we should catch the group ahead of us, which we attempted to do. It took longer than expected but between us reeling them in and their group fragmenting, we did it. She broke clear and eventually finished 10-15m ahead of me, fair play.

As we descended the Glen, I was digging in and telling myself that this downhill was my REWARD for the FD 10 and HM finishes UP this hill in August and September. And yes, I relished it, despite the pain.

Finally, the turn off for the finish came into sight. Since I started to race in August, any finish has been miserable maintenance but today, while not a full on sprint, I was able to raise the pace and do a final reel in, yay. I also felt today that I was beginning to get some 'bite' back in racing, looking back at the last few races, I have maybe been a bit namby pamby when the race starts to hurt.

It wasn't till the finishing strait that I knew I was under 21 minutes as I heard a time called for a finisher ahead. Wasn't sure by how much until I got my text from champion chip...chip time 20:33.

Happy out, satisfied that I had run to the max on the day. Blissed out afterwards with the sensation of my legs feeling relatively normal compared to the recovery after 10 mile, HM and marathon.

Great to meet some fellow boardsies in Ryan's afterwards and putting faces to usernames (had to re calibrate after a while, I had assumed yabousy ;-) was pconn...)

New target:
Sub 20 within next two 5k outings....and 19 by the end of 2015.

Runchick

Well done, enjoyed the report!

career move

Dubgal72 wrote: »

New target:
Sub 20 within next two 5k outings....and 19 by the end of 2015.

No bother to ya. Nice to meet you yesterday

Dubgal72

career move wrote: »

No bother to ya. Nice to meet you yesterday

Haha just re-reading it there, sounds like fighting talk doesn't it?! But thanks for the vote of confidence :-) Lovely meeting you too!

AuldManKing

Well done, loved the report. Nice PB!!

Here's to sub20:)

Bungy Girl

Well done, super time. You are where I want to be so I'll be reading this and trying to pick up some tips!

SamforMayo

Super Race! Looking forward to seeing that time falling soon!

Dubgal72

AuldManKing wrote: »

Well done, loved the report. Nice PB!!

Here's to sub20:)

Thanks AMK, nice running yourself Saturday, congrats :-)

Runchick wrote: »

Well done, enjoyed the report!

Thank you and best of luck to you on your return to running!

Dubgal72

SamforMayo wrote: »

Super Race! Looking forward to seeing that time falling soon!

Great when a plan comes together isn't it?! Thanks :-)

Bungy Girl wrote: »

Well done, super time. You are where I want to be so I'll be reading this and trying to pick up some tips!

Thanks, we may well be picking each others' brains!

annapr

Well done on Saturday, Dubgal! only discovering your log now but will definitely keep an eye on it, enjoyed your report and looking forward to seeing you smash that 20 min barrier! sorry I didn't get to meet you on Sat, maybe next time!

Dubgal72

annapr wrote: »

Well done on Saturday, Dubgal! only discovering your log now but will definitely keep an eye on it, enjoyed your report and looking forward to seeing you smash that 20 min barrier! sorry I didn't get to meet you on Sat, maybe next time!

Thanks annapr and congrats to you too, fantastic chunk off! About time you started a log too?

Dubgal72

Sunday 7 Dec

Rest (and release of alcohol toxins from the body)

Total for week: 22 miles (want to get back to 30/35 miles p/w this month)

Monday 8 Dec

9am icy wind brr! No breakfast or water, took small isotonic drink with me.

10k started off easy/relaxed, entered cruise pace quite early. Felt really strong and realised that the wind in my back may have been was helping me along. Who cares, I ran with it (literally) and only had a headwind the last few kms so result!

Tuesday 9 Dec

7.30 am (yes I am getting brave) not as cold as yesterday but dark.... No breakfast, just water.

8k: like yesterday, entered cruise pace early and felt strong. I decided to go with it so the mid section probably was in the upper range of steady pace. Ideally this run today should have been longer and included fartlek but it was this or nothing as on my tod with the kids until late tonight. So really I should do a core session this evening.....

Plan for the rest of the week is longish run tomorrow at an easy pace, club session Thursday, recovery run Friday with possibly a few strides to try out new spikes for......

Cross country race this Sunday: no expectations, i'll get out and suck it up. Just had a flashback from my Zola Budd days when I ran XC barefoot in the Phoenix Park...yup I have definitely got soft in my later years.

Dubgal72

Wednesday 10 December

5.45pm 10 miles easy-steady

This was meant to be a lsr but parts were run at a steady pace for a few reasons: one was my mind wandered and I found myself picking up the pace unintentionally, a second was that in parts the rain and wind were so fecking vicious I just wanted to get home and dry. The land side of my face got a right icy slapping running along the seafront. As soon as I decided to put up with the misery of it, my face numbed up nicely. Magic :-)
I was tempted at one stage to cut the second, inner loop short but didn't and was happy when I measured the run on mapmyrun to the entrance of my estate at 15.99km.

Thursday 11 December

Club session: hills, 6 miles total

Warm up (incl jogging the long way to the club) 2.5 miles
3 shortish hills (70m?) easy pace to open the legs up
3*120m hills, continuous jog to start recovery
3*200m hills, continuous jog to start recovery
1*250m hill This hill killed me. This, and the previous three levelled out which throws the stride and makes it difficult to maintain momentum. I was chasing a guy which helped, managed to stay off his shoulder til the last one when I started to feel dizzy the last 30 or 40m.
Steady 400m relay to finish off (the coach's 'sting in the tail'). I didn't go all out on this but had recovered from the weirdness on the last hill rep.
Warm down, v easy.
Good session. Wine and bath now

Dubgal72

Friday 12 December

Not sure if I've attached this properly but I'd like to introduce the newest members of my running family: Brooks and Mach

This morning, they had a brief introduction to the park where they'll be beaten and soaked within an inch of their laces this weekend...not to mention frozen too if the weather is anything to go by for Sunday...

Today's run was a recovery run: 3.5km to Amphibian King to buy said spikes, 1.5k to park where they got a 1500m soaking, 1.2k home...let's call it a round 5 miles (yes, I know I rounded up).

32 miles so far for the week, rest tomorrow and XC total on Sunday should make a projected total for the week nearly 40 miles so back on the mileage track

Ososlo

Nice shoes! I'm jealous! Although I'm not quite sure what use I'd have for a pair of spikes! I might get some anyways:D

Best of luck Sunday! What's the distance? Is it a BHAA one?

Dubgal72

Ososlo wrote: »

Nice shoes! I'm jealous! Although I'm not quite sure what use I'd have for a pair of spikes! I might get some anyways:D

Best of luck Sunday! What's the distance? Is it a BHAA one?

Thanks they're actually a very vibrant purple and pink, shades-worthy. It's the Wicklow senior XC so I'm punching out of my weight/category it'll be a small enough field so my pride will be taking a beating I think. Ah well, it means I can only work my way up the field next time, right?! My club mates have been recounting their experiences this year and have given me vivid flashbacks of the carnage that is XC....

Bungy Girl

Best of luck! No doubt you will smash it

Dubgal72

Bungy Girl wrote: »

Best of luck! No doubt you will smash it

Thanks BG but the thought of 5k XC is making me think I'll be the smashed one

annapr

Good luck tomorrow. A shame to ruin those lovely shoes . I look forward to hearing how they survive!