Mum on the Run

annapr

I'm so honoured that you put us up there with your cross damn pineapple

And PS glad you're feeling better

Bungy Girl

Monday - Easy

Only half way up the road and bumped into Annapr and Aquinn so turned around and joined them. Lost Anna soon after (something I said ? do I smell ? ) and continued on a loop with Aq around the neighbourhood. Sinuses still playing up but much improved.

• 2.7 miles @ 9:57 (path)

Tuesday – Easy

Frozen solid for this one even though I was wearing the works: hat, gloves, full leggings, thermal top, running jacket. Brrrrrrr

• 3 miles @ 9:02 (path)

Wednesday – S&C, Easy (yawn!)


Level 2 Pilates, followed by whatever the opposite of a progression run is :rolleyes:. Flew the first bit, blown down the promenade by a tailwind then cut across to Seafield Road to be blown sideways until encountering the full force of a headwind with horizontal rain on the last mile or so along Clontarf Road.

Headed to physio. Drowned rat so did an awkward costume change in the car before an hour long torture session on hips, glutes and calves.

Onwards to pharmacy for a miracle over the counter drug recommended by a friend to help sinuses. Got the last packet .

• 3.8 miles @ 8:53

Thursday – REST

Rain. Ugh.

Miracle drugs working.

Friday – Hills

Spectacular day. Would have loved a longer run but capped it at 50ish minutes as didn’t want to incur the wrath of the running gods by doing too much too soon.

• 5 miles @ 10:35 (trail, hilly, mucky)

Bungy Girl

I’ve been thinking about a plan for 2016 to put some structure on my training. It will probably change a million times but for now this is what I’m going with:

Jan-Mar
Half Marathon
Plan: Runners World (9 weeks)
Goal Race: Mullingar Half 17/3/15
Target: 1:37

Apr-May
Distances: 800m - 5K
Plan: TBC
Goal Race(s): TBC
Target: PBs over shorter distances

Jun-Jul
Base Building
Plan: Clearlier’s 9 week base building plan
Goal Race: None :eek:
Target: Build mileage to 55 mpw to prep for …..

Aug-Oct
Marathon
Plan: P&D <55 (12 weeks). Haven’t even seen this plan yet but book ordered from library :rolleyes:.
Goal Race: DCM 30/10/15
Target: 3:30 (A goal), < 3:45 (B goal), <4:00 (C goal)

Nov-Dec
Recovery
Plan: Graduates
Goal Race: None
Target: None

Any feedback on the above would be welcome as I have made it up off the top of my head and there’s bound to be a better way of doing things.

Bungy Girl

• Increase S&C work to stay injury free AND improve running specific strength (currently lacking)
• 10 Round numbers: 800m/5 mile/Half Marathon as per 2015 plus attempt 3K/1 mile
• Train sensibly for DCM, make it to start line and finish in one piece, with (ambitious) A goal of 3:30. In reality I’m still not sure 26.2 is my distance at all so anything under 4:00 would be super

aquinn

Morning!
I love how you've broken down the months and goals. Good for you as it's a sensible and fun approach to the year too. All the very best.

Bungy Girl

aquinn wrote: »

Morning!
I love how you've broken down the months and goals. Good for you as it's a sensible and fun approach to the year too. All the very best.

Morning! I've been up for hours :rolleyes: so took advantage to put pen to paper so to speak while BG Jr glued to Paw Patrol. Couch parenting is the business, especially on a rainy Saturday .

If you fancy a few soggy miles later I'll be free from around 3ish ?

Murph_D

Interesting goals. Some very familiar numbers in there.

I think it will go well. I'm putting P&D <55 into spreadsheet form over the weekend so I'll send you a copy - pm your email again, not sure I still have it.

Nice work during the week.

aquinn

Bungy Girl wrote:

If you fancy a few soggy miles later I'll be free from around 3ish ?

Yep, perfect. Except for the rain but oh well.

Kennyg71

Bungy Girl wrote: »

• Increase S&C work to stay injury free AND improve running specific strength (currently lacking)
• 10 Round numbers: 800m/5 mile/Half Marathon as per 2015 plus attempt 3K/1 mile
• Train sensibly for DCM, make it to start line and finish in one piece, with (ambitious) A goal of 3:30. In reality I’m still not sure 26.2 is my distance at all so anything under 4:00 would be super

I reckon with all your base building every thing else being even, Marathon
and A goal will happen for you, you know what they say it's all about the base

FBOT01

Bungy Girl wrote: »

I’ve been thinking about a plan for 2016 to put some structure on my training. It will probably change a million times but for now this is what I’m going with:

Jan-Mar
Half Marathon
Plan: Runners World (9 weeks)
Goal Race: Mullingar Half 17/3/15
Target: 1:37

Apr-May
Distances: 800m - 5K
Plan: TBC
Goal Race(s): TBC
Target: PBs over shorter distances

Jun-Jul
Base Building
Plan: Clearlier’s 9 week base building plan
Goal Race: None :eek:
Target: Build mileage to 55 mpw to prep for …..

Aug-Oct
Marathon
Plan: P&D <55 (12 weeks). Haven’t even seen this plan yet but book ordered from library :rolleyes:.
Goal Race: DCM 30/10/15
Target: 3:30 (A goal), < 3:45 (B goal), <4:00 (C goal)

Nov-Dec
Recovery
Plan: Graduates
Goal Race: None
Target: None

Any feedback on the above would be welcome as I have made it up off the top of my head and there’s bound to be a better way of doing things.

Best of luck with it. I have the P&D Book if you want to borrow it at any stage you can.

hillsiderunner

Is there an online link to Clearlier's base building, BG?

Would also be curious about the HM plan you used this past year. Think in both cases they'll have too much mileage for me (at springtime) but would like a glance.

Bungy Girl

hillsiderunner wrote: »

Is there an online link to Clearlier's base building, BG?

Would also be curious about the HM plan you used this past year. Think in both cases they'll have too much mileage for me (at springtime) but would like a glance.

I don't think so. If you PM me your email (thought I had it but can't find it) I'll send you on the framework and my own plan derived from that framework so you can see how it works. It's great as you put your own numbers in to it to get you from x miles to y miles in a given number of weeks (multiples of 3). The email will explain it.

I didn't use a specific HM plan, just ran it off the back of base building and stole a few sessions from Murph's plan for the last couple of weeks pre race.

Firedance

Bungy Girl wrote: »

I don't think so. If you PM me your email (thought I had it but can't find it) I'll send you on the framework and my own plan derived from that framework so you can see how it works. It's great as you put your own numbers in to it to get you from x miles to y miles in a given number of weeks (multiples of 3). The email will explain it.

I didn't use a specific HM plan, just ran it off the back of base building and stole a few sessions from Murph's plan for the last couple of weeks pre race.

isn't it just on last years graduate thread?

yep, its here http://www.boards.ie/vbulletin/showthread.php?p=92952813

Bungy Girl

Firedance wrote: »

isn't it just on last years graduate thread?

yep, its here http://www.boards.ie/vbulletin/showthread.php?p=92952813

Can't see it ? But I am likely being dim. Did the graduates not follow a post marathon plan rather than a base building one ?

Firedance

Bungy Girl wrote: »

Can't see it ? But I am likely being dim. Did the graduates not follow a post marathon plan rather than a base building one ?

we followed a base building post marathon plan its in the excel sheet in the first post of the attached thread but maybe that's not the one you mean?

hillsiderunner

I thought BG had her own special base-building plan different to the grads plan which is more towards improving shorter distances....

Though it may be too heavy anyway! I may be getting ahead of myself at this point ...

Bungy Girl

Firedance wrote: »

we followed a base building post marathon plan its in the excel sheet in the first post of the attached thread but maybe that's not the one you mean?

Ah, the penny drops , cheers. Found it in there among the mileage trackers. The one I followed is different and as far as I know not online.

Bungy Girl

hillsiderunner wrote: »

I thought BG had her own special base-building plan different to the grads plan which is more towards improving shorter distances....

Though it may be too heavy anyway! I may be getting ahead of myself at this point ...

Yup, Hilly, the one I followed last summer is different, and geared towards increasing mileage. No racing allowed . It can't be too heavy as you can customise it to your own current mileage.

Bungy Girl

Saturday – Easy

A late afternoon jaunt around the neighbourhood with aquinn. Very enjoyable and not half as cold as I expected. Forgot to do strides.

• 5.8 miles @ 9:29 (path)

Sunday – BHAA Vodafone XC 5K

Had been in two minds all week whether to do this or not. Brain said no, heart said yes, guess which won out ? All week I’d been worried about the ‘Flabs’ which have been lurking even at easy pace and I was concerned that if I didn’t test myself at a decent effort, I wouldn’t be able to give next Saturday’s smackdown timed run a decent lash. As it turned out there was barely a peep out of them today so that has given me confidence to give Saturday my best shot.

Arrived late (for me!) to Marlay. Registered and went back out to dump gear in the car only to realise my shorts were on backwards :rolleyes:. Ended up with very little time to warm up as a result so got about 5 mins jogging done before pulling on the spikes and heading to the start. Course was changed from previous years due to high muck levels so we’d be doing 3 and a bit laps, avoiding the worst of the mud at the top section. This meant, unlike previous years, you couldn’t see those ahead of you on the course which made it less interesting. Didn’t even hear the gun, so just started running when everyone else did. Kept it comfortable for the first lap and focussed on hanging on to a clubmate who was just ahead. All good until my lace opened on the 2nd lap. Thought briefly about stopping to tie it but my hands were cold, despite gloves, so I would have lost too much time trying to tie it. Nothing for it but to keep going and hope the shoe didn’t come off in the muck. Started passing a few people on the second lap and felt in control. Dug in for the last lap, can’t remember a whole lot about it, but held position (in the women’s race anyway, 2 men caught me in the final straight, feckers) to finish 15th F and 4th in AG. Delighted with today, and I think I’ll recover quickly from it, compared to 2 weeks ago where I really gave it everything and overdid it. Watch had gone into a coma overnight so I’ve no stats but official time was 21:44.

Had a lovely shower to wash off the muck then ate copious amounts of brack, cake and biscuits post-race while watching the senior women’s Euro XCs. Such excitement, what a brilliant performance by the team. No muck though, pffft.

• 4.6 miles including 5K XC race (muck, grass)

TOTAL WEEKLY MILES: 24.9

Kennyg71

Well done BG, don't think you'll have same worry with two men passing
You at end of timed run

Ososlo

Brilliant going BG! Congrats on the placing and what a super time for a non target sneaky xc unplanned race!
Looking good for your next 5k assault!

Bungy Girl

Kennyg71 wrote: »

Well done BG, don't think you'll have same worry with two men passing
You at end of timed run

No, yis'll have passed me out long before then ... :rolleyes:

Bungy Girl

Ososlo wrote: »

Brilliant going BG! Congrats on the placing and what a super time for a non target sneaky xc unplanned race!
Looking good for your next 5k assault!

Thanks O, I suspect the course wasn't quite 5K but ssshhh we won't tell anyone. Let's keep them on their toes for Saturday

Firedance

That is all.

Murph_D

I assume you got those shorts turned around? If not, you may have discovered a secret weapon! Very nice going.

Bungy Girl

Murph_D wrote: »

I assume you got those shorts turned around? If not, you may have discovered a secret weapon! Very nice going.

Yes, I did and alas, no I have not. Gonna take more than a pair of back to front shorts I suspect :rolleyes:. I will remember to tie my laces properly this time though .

Bungy Girl

Week commencing 14 December (no plan, although there’s a small matter of a timed run on Saturday to prep and taper for)

Monday – Easy

Another nice and easy jaunt through the neighbourhood with aquinn.

• 5.3 miles @ 9:36 (path)

Tuesday – Club Session (Pyramid 400/800/1200/1200/800/400)

Jogged to club with aquinn and Murph_D. First track session in a looooong time, I was very excited. Watch had decided to die en route so it was a naked run. Loved this, track was bouncy, felt relaxed (mostly :rolleyes:) and based on aquinn’s watch stats the pacing was about right. Recoveries felt very short though :eek:. Cool down with aq and murph back to da ‘hood.

• 7.8 miles including pyramid session @ 5K pace (60/75/90 secs rec)

Wednesday – S&C, Recovery

Level 2 Pilates class, followed by an out and back along the promenade. Very mild evening – I was completely overdressed!

• 4 miles @ recovery effort (grass, path)

Bungy Girl

Thursday – REST

Morning off work for purposes of Christmas shopping blitz. Surprisingly calm in town, I guess the worst of the crazy will be next week :eek:.

Friday – Easy

Donned the trail shoes for a loop of St.Anne’s which was fairly mucky. Forgot the watch so this was a naked run . Felt a bit sluggish but the strides perked me up. Nothing else to do now before Smackdown Saturday except study the form guides and plan my strategy. Or put my feet up with a nice glass of red and some chocolate. Or both, haven’t decided yet .

• 3.8 miles @ easy pace incl. 6 x strides

Kennyg71

Bungy Girl wrote: »

Thursday – REST

Morning off work for purposes of Christmas shopping blitz. Surprisingly calm in town, I guess the worst of the crazy will be next week :eek:.

Friday – Easy

Donned the trail shoes for a loop of St.Anne’s which was fairly mucky. Forgot the watch so this was a naked run . Felt a bit sluggish but the strides perked me up. Nothing else to do now before Smackdown Saturday except study the form guides and plan my strategy. Or put my feet up with a nice glass of red and some chocolate. Or both, haven’t decided yet .

• 3.8 miles @ easy pace incl. 6 x strides

Think u only have Murph to worry about, he has point to prove, think myself
and Denis will be hanging on.:eek:

Bungy Girl

Kennyg71 wrote: »

Think u only have Murph to worry about, he has point to prove, think myself
and Denis will be hanging on.:eek:

Oh such sandbagging! And on behalf of Denis as well, what are you two plotting ?