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From minutes to miles
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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
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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
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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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Wednesday 24th: 4.86m w/ 5*3mins at 5k effort, 3 mins recovery
This was a bonus outing - a combination of getting back earlier than expected from work and Dad being home later than I thought meant I had spare time before I needed to complete my house tidying duties......
Average paces:
1 - 8.26
2 - 8.28
3 - 8.52*
4 - 8.25
5 - 8.45
One mile warm up and then started into the 5k segments. After my recent parkrun I at last had an idea of times to aim for so I was hoping for between 8.30-8.40. The variances in each direction were a reflection of the efforts with the wind with and against me I think, fairly tough breeze. During the third segment I bumped into a friend who jumped in with me for a few minutes so it wasn't the full 3 mins and the time is off as well as I didn't hit the lap button right away. Until that point it had been around 8.4x. Nice to have some company and there'll be plenty more sessions like this in the plan. I left her after a few minutes as I turned for home and did the last two on the way with a "mile" cool down after. It was a little bit short as I needed to go to the toilet and I had no inclination to string out a .1 a mile around the house for the sake of it. Needs must! Bombed through kitchen tidying after before Dad came home - sorted :cool:
Friday 26th: 4.62m easy, 50 mins, average HR 156bpm
Wet (very very wet), cold and windy. My Dad looked at me like I was a madwoman as I headed out with offerings of "call me if you need me to come collect you if the rain is too bad"....I went out with no decisions made as to how long this would be. Settled on making it one of the shorter runs.
Saturday 27th: 3.99m easy, 45 mins, average HR 158bpm
Raging with myself when I saw the distance - if I had noticed it at the time I would have kept going for another few seconds to hit an even 4!! Even typing it is annoying me :mad: Down in West Cork visiting the OH's family so did my usual loop of the town.
The OH did get me Faster Road Racing 5k to HM by Pfitzinger & Latter for Christmas so delighted with that, looking forward to getting stuck into it in 2015 at some stage. A good week 0 -
Sunday 28th: 6.41 miles easy, 75 mins, average HR 159
Felt a bit tired on this one, especially at the start, feet felt a bit achy as well - wearing my older pair of runners so they might need to be retired to "misc" tasks, probably have between 400 - 500 miles on them now. Will give them another whirl or two and see anyway. Haven't made the 90 minute longer run on the graduate plan for a while now so kept this one at 75 mins this time again and will step it up to the 90 next week. To be honest there's only so many loops you can do of the town here without losing your marbles and I'm a city girl - heading out on the roads makes me nervous...not used to it at all!!
Taking today off, and back to it tomorrow. Mileage is still pretty low - 28.14 miles for the week - but I'm back into a routine and heading out regularly.0 -
Happy new year all. After a brief break I was back training in Kilkeel for the last two trips of the year.
Tuesday 30th: 5.47 miles, 60 mins w/ 30 mins @ marathon effort
20 mins w/u @ 11.42
30 mins m-effort @ 10.14
10 mins c/d @ 12.09
Did this as per the heart rate bands from the graduate training. Kept the 20 mins in the easy range, average HR was 152 until I started at the marathon effort. This felt fairly tough, especially at first. After a few minutes once I found a steady pace and got a hold of the HR within the right band I got into a rhythm and found myself even towards the end slowing the pace on occasion to keep the HR right. Doing my cool down shuffle home I passed yaboya - wasn't entirely sure it was him at the time but said hello in response and reading his log confirmed it was him
Wednesday 31st: 4.41 miles, 50 mins easy, HR ?, average pace 11.20
Runmute home from work. Managed to forget my HR strap so no details but kept the pace in or around what these other evening ones have been like and tried to go by effort. Breathing was fine, could have easily held a conversation so hopefully got it about right. Legs felt very tired for the first mile and a bit, likely from the night before. But by the end they'd eased out and felt quite sprightly. Marked the end of the year by going out then for a lovely Indian dinner accompanied by wine
2014: I did 790 miles which was a step up from the 400 approx from the year before (only got my Garmin that April). I know my marathon time is very slow but I did enjoy the training and everything I learned along the way. Probably my half marathon and my recent parkrun were my "highlights", mostly because I felt like I put stuff I learned into practice and they feel like things I can build on this year and use as markers for improvement.
2015: I want to increase the mileage again. Really enjoying the graduate plan so far, and I think it will be a great way to head into other training in the spring and summer. I haven't looked too far past spring for my goals yet. In the short term I have the Raheny 5 this month. Thinking of Bohermeen half in March and maybe another parkrun or 5k as the graduate plan progresses towards the end. I have some thoughts for later in the year but nothing definite just yet, I'll see how the next couple of months go.
Thanks for all the advice and encouragement over the last few months, on the mentored novice thread, here or the graduate thread 0 -
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Thursday 1st: 4.38 miles w/6*10 second strides, 50 mins easy overall Average pace 11.26, average HR 159 bpm
Late in the day going out for this, kept hoping the wind would ease off but no luck. Stayed off the coast so it wasn't too bad. Added in the strides just at the end, average HR until then had been 157.
Friday 2nd: 4.26 miles, 50 mins easy Average pace 11.45, average HR 159 bpm
Runmute to work. Nothing to see here.
Saturday 3rd: 7.86 miles, 90 mins easy Average pace 11.27, average HR 157 bpm
I really enjoyed this one. Took in St. Annes and the Bull Wall. Loads of people out, calm conditions, sun shining and legs felt great. After all the cross country talk recently I felt like I was in my own cross country event in St. Annes - plenty of muck and puddles to be navigated! I felt quite fresh and strong and felt like I could have gone further or faster - didn't want it to end! There may have been a spike in the HR when heading down the Bull Wall something caught my eye - a rat :mad: So I hightailed it to the other side of the path and after a few minutes was back in my happy zone when I saw another fcuker on that side of the path near the rocks. So I went straight to the middle of the path where I stayed for the rest looking furtively around me at all times
Total of 26.37 miles for the week. Taking a rest day tomorrow before tackling my first fartlek session on Monday, excited for that.0 -
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