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Mum on the Run
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Well done, G. Base building certainly did work. You even had enough time and energy on the run in to say "Hi" with a smile on your face and no pain in sight.....sorry you beat me to it. In my defence you were hiding in the masses chasing the sub 1:40. Great PB performance.
Thanks, I had a goofy grin on my face by that point because I knew I was going to make it in under target
. Yeah, first ever 'long' (:rolleyes:) race where I've felt comfortable so all down to the base building. Who knew not racing every week would work out so well :pac::pac::pac:? I got a 10 mile PB during the half as well :rolleyes:
Well done yourself, savage time on less than ideal prep. How's the hip/glute/back now ?0 -
Bungy Girl wrote: »Thanks, I had a goofy grin on my face by that point because I knew I was going to make it in under target. Yeah, first ever 'long' (:rolleyes:) race where I've felt comfortable so all down to the base building. Who knew not racing every week would work out so well :pac::pac::pac:? I got a 10 mile PB during the half as well :rolleyes:
Well done yourself, savage time on less than ideal prep. How's the hip/glute/back now ?
Cheers, G. Hip/glute/back a lot better than after the FD so happy with the progress on that front.0 -
Part of me, the part that is bags of crazy when it comes to running, wanted to get right back out there after Saturday to train for another Half. It’s not that I’m not delighted with the result – I am – but in a way it feels like unfinished business as I think I have a better time in me. Still not convinced about ever doing another marathon though :eek:.
The more sensible part decided to take a few days off running completely and let the body recover from the race and the high mileage of the last couple of months. I’ll start back running again on Friday. Or Thursday maybe :rolleyes:.
The plan for now is to follow a medium-high mileage 5K training schedule with Jingle Bells as the goal race and 20:45 as the goal time. I’m going to limit races to one or two short XC (ok maybe three*) and a 5K tester/benchmark race. Need to get back into the gym as well, I had let it slide the last while because I could only fit it in late on a Wednesday night which wasn’t ideal. I’ll figure something out.
*XC Races
Dublin Novices 4/10
BHAA Teachers 17/10
Meet & Train Round 1 (Date TBC)
I want to keep the elements of the base building plan that I think worked really well which included strides on all easy runs, a strict hard/easy rule, a hilly medium length once a week and zero (or in this case limited) racing. I want to add in more strength work and stretching because I did neglect this as the mileage increased. Tut tut.
The next half will have to wait until Spring, maybe Bohermeen ? Any and all advice on the above is of course welcome. Good to get it out of my head on on the log anyway. Now I’m accountable
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Yeah where's the RR?! That's the third time I've scrolled back through the pages thinking I've missed something.....
Ps sounds like a good plan going forward but...
...Have you structured the xc races in any sort of way, i.e. is there a goal xc race and what is the target, position in mind? Tell..... 
And 20:30 for 5k is more like it, I think we all agree?!0 -
Is there not a missing race report?
Nope. I did one. It was just very conciseYou're thinking the same as me that you finished strong so wonder how much more time you could have taken off it?
Not so much off this one in that I did stick to the plan but I think I could do better over the distance in the future now that I have the initial monkey off my back.Yeah where's the RR?! That's the third time I've scrolled back through the pages thinking I've missed something.....
/\/\/\/\/\/\:DPs sounds like a good plan going forward but... ...Have you structured the xc races in any sort of way, i.e. is there a goal xc race and what is the target, position in mind? Tell.....
Other than to clean my spikes, turn up and run like heck there is no plan.And 20:30 for 5k is more like it, I think we all agree?!
:eek:
Will see how the tester 5K goes...0 -
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100% agree .You are well able for that BG!
Based on my very best vDot (the one for 800m) JD gives me 20:52 for the 5K. I won't even look at McMillan because he's always way off for me. So I think even 20:45 is ambitious, even for Jingle Bells. Will see how training goes. Looking forward to doing some faster stuff again 0 -
I took a few days off after the half marathon figuring it’s better to take the rest days before they’re enforced. I’ve done this a few times this year after key races and it seems to work well. Had a few niggles after Saturday but some focused stretching, foam rolling and tennis ball manoeuvres has helped. Will head to the physio early next week too for a rub down.
So apart from a bit of walking, Pilates last night was the first bit of exercise in almost 4 days. Really good class and the instructor was encouraging us to give the advanced class a go so I might do that soon (as a once off).
I’ve settled on a 5K training programme for the Jingle Bells 5K after looking at the various options and getting some advice on boards. It’s the advanced 5K schedule from Brad Hudson’s ‘Run Faster from the 5K to the Marathon’. Some of the plans I was looking at were just too complicated for me as I don’t really have a clue about Max HR, VO2Max, lactate threshold etc. All the sessions on this plan are easy enough to understand and there’s enough variety to keep it interesting. The mileage is about right too, with a peak of around 50 miles. It’s a 12 week plan so I’m jumping in at the middle of Week 2 today. And it’s a rest day! So I improvised.- 4.2 miles incl. 2 x 8 sec hill sprints (grass, path)
There’s a 5K tester race on the plan which falls on the weekend I’m in Berlin on holidays. Got a special pass from the OH to do a race and set about researching options. Before I could stop myself I signed up for a 4.5Km ‘Cross-Country-Lauf’, then retrospectively started reading the promotional blurb with the assistance of Google Translate. I did German in college and even lived in the country for a year but it is now rusty to say the least. A couple of extracts:
“and 4.5 kilometers motion fanatics enjoy the sport among peers in the beautiful natural landscape Döberitz Heath”
“In the Cross Days on October, all cross damn fun! #You too?”
There are also pictures of participants wearing crash helmets and wading through rivers so I’m hoping my chosen event is one of the more sedate on the programme….:eek:0 -
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Bungy Girl wrote: »I took a few days off after the half marathon figuring it’s better to take the rest days before they’re enforced. I’ve done this a few times this year after key races and it seems to work well. Had a few niggles after Saturday but some focused stretching, foam rolling and tennis ball manoeuvres has helped. Will head to the physio early next week too for a rub down.
So apart from a bit of walking, Pilates last night was the first bit of exercise in almost 4 days. Really good class and the instructor was encouraging us to give the advanced class a go so I might do that soon (as a once off).
I’ve settled on a 5K training programme for the Jingle Bells 5K after looking at the various options and getting some advice on boards. It’s the advanced 5K schedule from Brad Hudson’s ‘Run Faster from the 5K to the Marathon’. Some of the plans I was looking at were just too complicated for me as I don’t really have a clue about Max HR, VO2Max, lactate threshold etc. All the sessions on this plan are easy enough to understand and there’s enough variety to keep it interesting. The mileage is about right too, with a peak of around 50 miles. It’s a 12 week plan so I’m jumping in at the middle of Week 2 today. And it’s a rest day! So I improvised.- 4.2 miles incl. 2 x 8 sec hill sprints (grass, path)
There’s a 5K tester race on the plan which falls on the weekend I’m in Berlin on holidays. Got a special pass from the OH to do a race and set about researching options. Before I could stop myself I signed up for a 4.5Km ‘Cross-Country-Lauf’, then retrospectively started reading the promotional blurb with the assistance of Google Translate. I did German in college and even lived in the country for a year but it is now rusty to say the least. A couple of extracts:
“and 4.5 kilometers motion fanatics enjoy the sport among peers in the beautiful natural landscape Döberitz Heath”
“In the Cross Days on October, all cross damn fun! #You too?”
There are also pictures of participants wearing crash helmets and wading through rivers so I’m hoping my chosen event is one of the more sedate on the programme….:eek:
Oh google translate. Remember the other half emailed a recipe to me and I used google translate. So I plucked away happy enough with the English translation until It told I needed a dl of salt in my pizza dough. It had it some cases converted units fine and in others swapped tablespoons for teaspoons and in this case a teaspoon for a dl (100mls).
Now I am no Jamie oliver but a dl of salt in pizza dough, does not go.0 -
If it helps, your training paces would be very similar to mine based on recent race results. So I'm hazarding a guess your LT pace is around 4:30/km and your VO2 pace is about 3:55/km or 1:40/lap for 400 intervals.
Not that you need these of course. 0 -
If it helps, your training paces would be very similar to mine based on recent race results. So I'm hazarding a guess your LT pace is around 4:30/km and your VO2 pace is about 3:55/km or 1:40/lap for 400 intervals.
Not that you need these of course.
Thanks, I thought I'd have to run to exhaustion on a dreadmill and get blood taken to find out my LT pace :eek:. Must be thinking of something else :rolleyes:. Now if you could just translate the above into miles that would be perfect. Coincidentally the 1:40/lap for 400m is exactly the pace I'd need to hold to get my 20:45 5K :eek: 0 -
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Monday – Easy + Hill Sprints
Up bright and early for this one to get it done before work, and more importantly before the early evening physio appointment and the inevitable 48 hour rest order.- 5.1 miles (grass) + 3 x 8 sec hill sprints
Physio was torture on my QL, hips and glutes, with some less painful work on my left ankle (silly shoes incident rather than running related) and mid back. I was given out to for neglecting my essential back stretches so they have gone to the top of the agenda where they really should stay if I want to keep running *slaps wrist and detatches halo*
Tuesday – Rest
Completely paranoid now about my back and just stopping short of having a meltdown at every twinge. It’s taper madness without the taper. Just madness then :rolleyes:
Meh.
Wednesday – S&C, Medium Run with 8 x 20 sec intervals @ 1500m-3K pace
Super Pilates class, felt much better afterwards than I had going in. It was properly dark afterwards and I did feel about nervous about running on the grass and unable to see but the prom lighting isn’t too bad and I made it through unscathed. Couldn’t really make out the watch so was guessing the pace and counting the 20 seconds in my head. This is what the Garmin churned out later:
7.1 miles @ 8:52 incl. 8 x 20 secs @ 1500m-3K pace (grass) (6:11, 6:01, 5:54, 6:07, 6:18, 6:12, 6:34, 6:21)
Last day of the month and time for a table. Have to say it was a pretty good month for me. 2 races, 2 PBs and a third entry on ‘The Table’
Month 2015 2014 2013
January 101 86 0
February 109 75 0
March 124 109 0
April 129 101 24
May 133 95 81
June 110 86 72
July 181 2 101
August 208 31 37
September 133 83 43
October 93 64
November 107 69
December 119 94
1228 987 585
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Thanks DG! I'm actually looking forward to it but a bit scared about the pace being so much faster than anything I've done in months :eek: Seems odd to be worry about the weather for XC in Ireland and hoping it won't be too hot :rolleyes:
Sounds like you have a fun weekend lined up! Have a great time 0 -
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Bungy Girl wrote: »You got another date with TbL ?
No, hes off running a half without me tomorrow, i'm in Tang, the parish that time forgot!!!!0 -
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No, hes off running a half without me tomorrow, i'm in Tang, the parish that time forgot!!!!
It's a real place ! But only half a parish 0 -
Bungy Girl wrote: »It's a real place ! But only half a parish
who knew??? Very appropriate that the Irish name is 'the tongue' 0 -
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