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From minutes to miles
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24-11-2014 12:03am#1I'm biting the bullet and setting up my own training log. I'm following the guidance of the graduate thread and with the introduction of different types of training I'd like to keep a track of it all.
Background
Me - female, 29. Started running regularly in 2011/2012 purely for personal reasons after a bereavement with no structure or worry about goals or times. After a while it had become part of my routine and I really enjoyed it. Did the FMM in 2012 and loved it - started following a proper plan then and built up over the summer to my first half marathon in September. Kept it up for the next couple of years and followed the 2014 novice thread for the marathon this year.
By the standards of most I'm definitely on the slower end of the scale. I've good discipline for following a plan, building up distance etc but never had any proper structure to try and work on my times. Would try to improve my time from each race but on a very informal basis, so much of the different training seemed quite daunting. I've learned a good bit over the last few months from following the novice thread, reading logs and different books etc so I'm hoping to change that.
5m - 47.54 (Terenure May 2014)
10k - 57.26 (Fingal 10k July 2013)
10m - 1.38.11 (Frank Duffy, August 2013)
Half marathon - 2.13.14 (Dublin race series, September 2014)
Marathon - 5.11.01 (DCM 2014)
What next?
Short term I'm doing the Jingle Bells 5k to keep the legs ticking over and then the Raheny 5m. In the long term I'm looking at the half marathon in September as a target race. Obviously a long way away but hopefully if the year goes well that will show a good/decent improvement! Will set more specific time goals/target races as the graduate training progresses.
Ok, here it goes...........
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Sat Nov 15th
6 miles in 1.05. Average pace 10.49
Mon Nov 17th
4 miles inc 60 seconds @ 5k pace x 7 with 2 min recoveries. 45 mins total.
Average paces for the 5k segments were 8.52, 8.26, 8.22, 8.40, 8.53, 10.36
8.35. Not sure what happened that second last one..... I've never raced a 5k before so just went out at a faster pace that I could hold well for the minute. Warm up and cool down either side of the 5k segments and recoveries.
Wed Nov 19th
Astro football
Thurs Nov 20th
4.1 miles inc 6 hill sprints for 8 seconds with ample recovery in between. 45 mins total.
Saturday Nov 22nd
90 minute LSR, 8.5 miles total. Really enjoyed this one, although probably a bit faster than it should have been - average pace 10.36.
Sunday Nov 23rd
4.4 miles in 45 mins. Included a HR rate test. 20 mins warm up, 90 seconds flat out, 60 seconds slow jog, 2 mins flat out, 60 seconds slow, 3 mins flat out, followed by cool down home. Max heart rate was 190, average was 162.
Finding my pacing difficult over the last couple of weeks - not training for anything in particular so haven't been watch watching, just running according to how I'm feeling. Will see how the heart rate stuff goes. Good to be getting back into a routine - onto week two of the graduate plan.0 -
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Welcome to the logs laura
great to see you really stuck in to the training now. I'll be following closely
nice 5k session!
Thanks Ososlo. Excited to get back into things. Think the times were a big too fast for that one, I wasn't sure what pace to do them at exactly so just kind of did it by feel and only looked at the times after. I'm sure there'll be plenty more chances to get it right, there was actually a bit of chat about the paces on the graduate thread this morning so I'll take a proper look at that again later.0 -
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A chaotic few days but in a good way...haven't been out that much in the last week. Myself and the OH collected the keys to our very own, newly purchased house yesterday afternoon - so with that stuff going on, getting up to see the place again, packing and a wedding thrown into the mix it's been a busy week with all routine thrown out the window!!
Tuesday - squash.
Wednesday - football.
Thursday - 45 mins easy: 4.04 miles, average heart rate 158.
Was late home after meeting a friend on my way home from work. Got in later than planned and my motivation for going out at 10pm was tested. Knowing that I had to take any available opportunities for a run helped get me back out the door. First run trying to go by the heart rate stuff on the graduate thread. Felt like I was going easy but my average heart rate is still a bit over the range coming out on the calculations I got. Bit of a disappointment, that my already slow pace may need to be slowed down a bit more. First time going out like this and it's a learning curve so will see how this continues.
Friday - 4.1 miles with 5 x 2mins @ 5k effort w/3 mins recovery. Added a mile w/u and mile c/d which rounded it all off for 45 mins total.
Enjoyed this, it was tough towards the end but I liked the variety and it flew by. Still not sure exactly how to approach the 5k segments but I'm doing the Jingle Bells 5k next Saturday. So by the time I do a similar session again I should hopefully have a better idea of where I'm at.
Average pace for the splits: 9.09, 9.26, 9.14, 9.30 & 9.34.
A couple of niggles which I think are lurking from DCM need to be sorted. Have an appointment booked for a physical therapy session next week so hopefully that will help.
Will get out for my longer run of the week tomorrow....if I can find the runners among the boxes of junk!!! :rolleyes:0 -
45 mins easy - 4.06 miles total, HR average 154bpm.
Didn't get out for the longer run in the end but managed one of the middle distance ones from the plan. Lovely cool & calm evening for it.
Does a day of packing and moving stuff count as some sort of cross training/strength/weights work???
I never realised you could fit so much in a one bed apartment! 0 -
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Hi Laura,
Your heart rate seems a bit high for Thursday's easy run at 161bpm. My HRMax is 182bpm and 150bpm would be a steady state run for me at the moment. I would guess you should be trying to keep below 150bpm on those sort of runs if you can. Otherwise you might find yourself working a little too hard.
Hi yaboya,
Thanks for the feedback. I did think that alright. Haven't uploaded to Garmin yet but I think the same thing happened with my run to work this morning. Numbers were about the same. Not sure if it's a mixture of being conscious of the time and making sure I'm not late, speeding up to make pedestrian lights (I've been going through the city centre so lots of junctions) and not being as focused on my running - these runs have felt more frenzied. Will be coming from a different route from next week, much quieter run through clontarf seafront and no city centre. Might leave a few minutes earlier so I don't have to rush and make a better effort to watch the effort.
The heart rate stuff is interesting. Feels a bit depressing as to how slow my easy pace actually is but I'm intrigued to see how it all goes. One small part of me feels like binning it so I'm not faced with the reality of it but I'm hoping that it will start showing progress! (Obligatory smiley added for the avoidance of internet doubt - only joking about this, I'm not seriously considering bailing on the HR training so soon!) 0 -
ThebitterLemon wrote: »Do you play much squash? Do you find it impacts adversely on your running?
TbL
It's a bit sporadic. I might play two weeks in a row and then not again for a month. Depends on when suits myself and my friend. I don't feel like it has much impact on my running but that's not to say it doesn't! I've never come away with any obvious negative impacts (specific injury for example) and I find that it's my upper body would feel it the day or two after if anything. Around the back and stomach muscles. Nothing major, just enough to know I'd been working them.
It's always midweek so a couple of days away from any longer runs and I could skip if I was tapering for a race. I really enjoy it. Feels good to do something different to my normal pace of exercise, and it's good for a catch up as well I would be interested though if anyone else had any more insight into the potential impact on running. Do you play at all yourself? 0 -
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Hi yaboya,
Thanks for the feedback. I did think that alright. Haven't uploaded to Garmin yet but I think the same thing happened with my run to work this morning. Numbers were about the same. Not sure if it's a mixture of being conscious of the time and making sure I'm not late, speeding up to make pedestrian lights (I've been going through the city centre so lots of junctions) and not being as focused on my running - these runs have felt more frenzied. Will be coming from a different route from next week, much quieter run through clontarf seafront and no city centre. Might leave a few minutes earlier so I don't have to rush and make a better effort to watch the effort.
The heart rate stuff is interesting. Feels a bit depressing as to how slow my easy pace actually is but I'm intrigued to see how it all goes. One small part of me feels like binning it so I'm not faced with the reality of it but I'm hoping that it will start showing progress! (Obligatory smiley added for the avoidance of internet doubt - only joking about this, I'm not seriously considering bailing on the HR training so soon!)
I felt a little bit similar back in March/April. It's difficult to slow yourself down to stick to the lower heart rates at the beginning, but I definitely feel it benefits you in the long run. Your easy pace will get faster as your fitness improves though, so stick with it
. 0 -
I felt a little bit similar back in March/April. It's difficult to slow yourself down to stick to the lower heart rates at the beginning, but I definitely feel it benefits you in the long run. Your easy pace will get faster as your fitness improves though, so stick with it.
Yep, I used to play it a lot, I gave it up as I felt it was causing me a few niggles. It's an unbelievable workout though and I might go back and play once a week in 2015
TbL0 -
I felt a little bit similar back in March/April. It's difficult to slow yourself down to stick to the lower heart rates at the beginning, but I definitely feel it benefits you in the long run. Your easy pace will get faster as your fitness improves though, so stick with it.
Will do definitely. As I read recently - train slower, race faster! That's the plan anyway...the execution of it needs practice :pac:ThebitterLemon wrote: »Yep, I used to play it a lot, I gave it up as I felt it was causing me a few niggles. It's an unbelievable workout though and I might go back and play once a week in 2015
TbL
Yeah it's great, I really enjoy it. Nice to mix up the routine with a couple of games every few weeks. Good luck if you start back into it, maybe even playing a couple of games a month instead of every week might keep the niggles from creeping in0 -
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Thanks dubgal. Ah I'll do my best - or else I'll just learn to consider things more rationally
Always good to be on the alert! Best of luck with the move and with the log, fair play to you.
Let me know when you are venturing to St Anne's Parkrun, might see you there... I gather from your 'runmute' (which I thought until very recently was running without speaking) that you are moving out that direction from the mean streets of Glasnevin 0 -
Always good to be on the alert! Best of luck with the move and with the log, fair play to you.
Let me know when you are venturing to St Anne's Parkrun, might see you there... I gather from your 'runmute' (which I thought until very recently was running without speaking) that you are moving out that direction from the mean streets of Glasnevin
Actually going to give that a whirl this Saturday if you'll be around at all?
The house is in artane so st Anne's and the seafront will become more regular spots. But a bit of work is needed so we're back in clontarf with my dad for the next little while.0 -
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Tuesday: 4.06m, 45 mins "easy", average HR 164bpm
Runmute to work. As mentioned to yaboya earlier in the week, this run was probably too fast, HR was too high - not as easy as intended. Need to improve on this.
Wednesday: Astro footballl. After we lost week to bring to an end our good streak, we got back to winning ways this week.
Friday: 3.95m, 45 mins easy, average HR 148bpm
Went out straight when I got in from work as I knew I'd struggle to go back out if I got warm and settled at home. Out to the seafront - struggled into the wind for the first half. Felt like a madwoman, barely anyone else out about. The good thing about training by time rather than distance means 45 mins in the cold, is always 45 mins in cold - none of this speeding up through miles to get the run over with quicker :cool: Effort felt very easy with this, hopefully reflected in the HR.
Saturday: 6.5m, 75 mins easy, average HR 156bpm
Got up early to fit this in - the sight of white frost and ice on cars, paths and roofs made it tempting to go back to bed. Very glad I didn't - was a bit dodgy underfoot at times but it was a cracking morning for a run. There was a gorgeous sunrise so I decided to head towards the Bull Wall to appreciate it. The wooden bridge resembled an ice rink - all I needed was to hear Slade and Band Aid blaring out :eek: Thought better of it and headed to St. Annes instead. Fab run around there, lovely sunrise and light through the trees, squirrels running in front of me, frost twinkling about Average HR was a small bit above the max of my easy range but I'm not too unhappy with this one. It was a bit all over the place for the first while, once I settled into a rhythm it settled down as well. 0 -
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Monday: 5.42m, 60 mins with 20 mins tempo
35 mins easy (last 5 easing into it) - average pace 11.25
20 mins tempo - average pace 10.15
5 mins very easy - average pace 12.20
Having never done a session like this I followed Clearlier's advice from the graduate thread on the structure. Really enjoyed it, something different. Headed around the back of Clontarf & Killester and timed it to bring me back onto the seafront heading home direction just as I started the tempo, so I could do this section without any junction interruptions. The average HR was 149 for the first 30 mins of the easy section until I started picking it up, so that was spot on. Did the tempo by the HR calculations on the graduate plan, went a bit over my max range a couple of times when I didn't check it but on the whole it was around where it should be. Happy with this first attempt. The last 5 mins then were very slow cooling down.
Tuesday: 4m, 45 mins easy
Another runmute, and again - not so well. Despite keeping the pace very slow, much slower than my usual easy pace the HR was all over the shop. Really struggled to keep it steady despite my slower pace. This seems to be a common trend in my early am runmutes. Had been thinking that my better route today would help but not so. I got a bit frustrated today and ran it closer to my recent easy pace (a bit slower actually) and gave up on the HR. When I did give up on that it was averaging low 160's
had to pick up the pace just at the end as I realised that I had misjudged my "new routes" referenced to in my log title and was going to be late for work. Eventually these runmutes will go better (I hope!) :eek: Randomly I did see a garda car crawling along in the bus lane alongside the traffic built up in the normal lane and on occasion just stopping. After doing this a few times they popped their lights on and pulled one of the stuck in traffic cars over into the bus lane for a chat. I was very intrigued - trying to spot people texting on their phones was the only thing I could think of. Anyway. Have popped a question about the morning HR on the graduate thread so will see.
Have football tomorrow and then will take a couple of days rest. I've done a few days in a row now, the most in a while and I don't want to push my luck. Just the way it was going to work out this week. And I blitzed my Christmas shopping this evening - sorted 0 -
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Well done on the tempo laura! Nice going.
I also blitzed my Christmas shopping this evening. Argos is great:D
On the heart rate, I found mine (when I used the monitor all of last year) was always higher in the morning than the evening. I put this down to being a little dehydrated in the mornings as I wouldn't have had anything to drink for 8 hours or so.
Also, I think you're probably more relaxed in the evenings. When you're on the way to work, you're probably a little bit anxious about getting there on time etc so your heart rate would be a little bit up.
Also, if you aren't doing so already, make sure to moisten the sensors on the heart rate strap.
Stick with it! Really worth it!
Thanks O - ah I was also in Argos this evening. Easons was great, got loads in there! I'll definitely stick with it, I was just a bit fed up of it this morning. I'm hoping it'll be a good tool to help track my progress over the coming months all going well.
With Christmas now anyway I'm not sure how much morning runs to work there'll be for the next couple of weeks but I'll keep at it. Sensors are lovely and moist with saliva right before I get started :cool: (moist - such a horrible word ) Do you not do the heart training at all anymore? 0 -
Thanks O - ah I was also in Argos this evening. Easons was great, got loads in there! I'll definitely stick with it, I was just a bit fed up of it this morning. I'm hoping it'll be a good tool to help track my progress over the coming months all going well.
With Christmas now anyway I'm not sure how much morning runs to work there'll be for the next couple of weeks but I'll keep at it. Sensors are lovely and moist with saliva right before I get started :cool: (moist - such a horrible word ) Do you not do the heart training at all anymore?
ha ha "moist"! I think it's a great word:D
I got the other half of my presents in Eason's too!
No I don't use it anymore. I'll stick it on for the very odd run but it's rare. I think it served the purpose that I wanted it for (learning what was true easy effort running for me).
I might go back to it at some point but happy just running to effort by listening to my body for now.0 -
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Monday: 5.42m, 60 mins with 20 mins tempo
Tuesday: 4m, 45 mins easy
Have football tomorrow and then will take a couple of days rest. I've done a few days in a row now, the most in a while and I don't want to push my luck. Just the way it was going to work out this week. And I blitzed my Christmas shopping this evening - sorted
snap (well nearly) on the two runs. I must check back to see what Clearlier wrote about the tempo (though I haven't done my HR test yet).
But you're ahead because you've done your Christmas shopping! And Ososlo too (always well organised that one)0 -
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hillsiderunner wrote: »snap (well nearly) on the two runs. I must check back to see what Clearlier wrote about the tempo (though I haven't done my HR test yet).
But you're ahead because you've done your Christmas shopping! And Ososlo too (always well organised that one)
Basically he (?) suggested the structure that I went with there, and then I went by the hr - pace ended up around my half marathon pace in the end. And actually I'm about 2/3 weeks behind in the plan!! Organised? Not me anyway, I wandered into town having not done anything so far - all very last minute 0 -
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Thanks guys, appreciate it.
Yup dubgal, really delighted with it, was much better than I could have predicted. Felt really sluggish on the warm up but think it woke up the legs. Must try those drills alright, haven't had a chance to do any of them yet.
Cheers ososlo, was definitely good to come out much better than the calculator. Very surprised! All those slow miles you were campaigning for must have done some good 0 -
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After the heady heights of my 8.xx minute parkrun miles on Saturday normal service of easy (aka very slow miles) running resumed this week. Had hoped to get out for something on Sunday but being at a christening in Cork and travelling back to Dublin meant the day got away from me. Given that I was the godmother getting out for a run was never going to be the easiest task!!
Monday: 4.17m easy, 50 mins, average HR 161
Tuesday: 4.1m easy, 50 mins, average HR 159
These were both very similar, runmutes to work. The only way I was getting out at all this week. My max HR came out a bit higher from the parkrun than the number I had been going off from my DIY test a few weeks back. So it adjusts my ranges a bit meaning these just made in the easy category. The wind was terrible both days, especially on the coast, pace even slower than usual, going any easier would have had me walking! That kind of horrible swirling wind meaning no matter which direction I was going it seemed to be windy :mad: Felt very sluggish on the Monday outing, legs were heavy. Possibly a result of Saturday.
Don't think I'll get out over the next two days, but will catch up with a longer run towards the end of the week. Merry Christmas everyone 0 -
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