Mum on the Run

Bungy Girl

HelenAnne wrote: »

Are you doing the teachers xc tomorrow? If so, enjoy!!

I am . And so is Laura_AC3 ! You're not, I take it ? How about the Open XC next weekend ?

HelenAnne

Bungy Girl wrote: »

I am . And so is Laura_AC3 ! You're not, I take it ? How about the Open XC next weekend ?

I'm not - hurt my hip/groin and Physio says no xc this week. Hope to do 16th. Sorry to miss teachers. It's like running at Hogwarts! Love the dining hall after!

FBOT01

Bungy Girl wrote: »

I am . And so is Laura_AC3 ! You're not, I take it ? How about the Open XC next weekend ?

Best of luck...ENJOY!!!

Wubble Wubble

HelenAnne wrote: »

I'm not - hurt my hip/groin and Physio says no xc this week. Hope to do 16th. Sorry to miss teachers. It's like running at Hogwarts! Love the dining hall after!

Ah that's a shame H. I thought I might get to watch a Boardsie smackdown there; I can't go to Abbotstown I'm afraid. Best of luck with the recovery.

Firedance

FBOT01 wrote: »

Best of luck...ENJOY!!!

What he said still no muck though...:rolleyes:

Murph_D

Well how,was it? And the debutante?

Bungy Girl

Was grand :rolleyes:. The debutante can tell you all about it herself (but she did say she'd do another one but don't say I told you that, sssssshhhhhhh)

HelenAnne

well done all! sorry i missed it. Did Malahide park run and my legs were still sore, so probably just as well. I'll never manage 6k XC next week!!!

Bungy Girl

HelenAnne wrote: »

well done all! sorry i missed it. Did Malahide park run and my legs were still sore, so probably just as well. I'll never manage 6k XC next week!!!

Wishing you a speedy recovery !

Bungy Girl

Saturday – BHAA Teachers XC

No official results from this yet so I can’t update my XC Matrix table *twitches*. This wasn’t a bad race, I’m still not quite there yet in terms of getting my head in the game, but I did manage a strong enough finish and cared enough to fight off a fellow age-grouper mid-race and win a tenner for 2nd in AG . Plenty more to do before I can feel like I’ve left it all out there on the course. Well done to Laura_AC3 who breezed through her first XC and casually mentioned doing another one. AND possibly investing in spikes .

Great hospitality afterwards as is the norm for this race. Definitely ate more than I burned off.

• 4.4 miles total (grass)

Sunday – LSR, S&C

Lovely long run in the sunshine along the promenade and the length of the Bull Wall spotting loads of swimmers, paddle boarders and assorted water sports enthusiasts. Such a perfect day, even in the late evening it was warm with a gentle breeze. Took a detour onto the beach to make up the mileage. Splits were much quicker than usual for the same effort. Amazing what a difference the lack of a gale force wind can make to one’s pace :rolleyes:. Finished up with the last mile @ MP. Headed to the gym for a workout, to honour my commitment to 2 gym visits a week. We’ll see how long that lasts :rolleyes:.

• 8.8 miles @ 8:42 (grass, path, beach)

TOTAL WEEKLY MILES: 35.2

Ososlo

A tenner! And 2nd place! Great afternoon's work and nice to be rewarded for your efforts like that!

Bungy Girl

Ososlo wrote: »

A tenner! And 2nd place! Great afternoon's work and nice to be rewarded for your efforts like that!

I know, right ? Milky Bars are on me . For the avoidance of doubt I need to stress that this was for 2nd in age group and not 2nd F overall

Kennyg71

Bungy Girl wrote: »

I know, right ? Milky Bars are on me . For the avoidance of doubt I need to stress that this was for 2nd in age group and not 2nd F overall

Still not bad for an alwan:D

Firedance

Kennyg71 wrote: »

Still not bad for an alwan:D

:eek::eek::eek::eek::eek::eek::eek::eek:

G! What have you done?!

Don't mind him BG, a win is a win!

Mrs Mc

Nice one G Laura has crossed over then ??? Wait till she experiences the muck !!!

Murph_D

Congrats, G. Moolah is the best kind of prize!

nop98

Where's the video, is what I would like to know.

Bungy Girl

Kennyg71 wrote: »

Still not bad for an alwan:D

Careful now

Firedance wrote: »

:eek::eek::eek::eek::eek::eek::eek::eek:

G! What have you done?!

It's ok, FD, he gets away with it seeing as he's an aul fella

Firedance wrote: »

Don't mind him BG, a win is a win!

Except when it's 2nd. In age group. :o:o

Thanks, FD, hope you all refreshed and relaxed after your hols ?

Bungy Girl

Mrs Mc wrote: »

Nice one G Laura has crossed over then ??? Wait till she experiences the muck !!!

I think she will embrace it, elbows and all . We have a convert, isn't that right Laura ?

Murph_D wrote: »

Congrats, G. Moolah is the best kind of prize!

I know! I can buy at least 4 pineapples with my tenner!

nop98 wrote: »

Where's the video, is what I would like to know.

Ah, the obligatory video. It is in a super-top-secret location, visible only to those who have run a XC race. Sorry, Nop, can't give you access yet :P.

laura_ac3

There were no elbows at all. Slightly disappointed

Bungy Girl

Monday – Easy

This ended up being a progression run of sorts. Was tight for time and conditions were perfect for running so was faster than it should have been, but an enjoyable run on a local loop around Drumcondra.

• 3.0 miles @ 8:34 (path)

Tuesday – Club Session

3 x (800/400/200) with 90/60/2mins recoveries. Coach said 3K pace for the 800s and a bit faster (no sprinting!) for the 400s and 200s. Loved this session and very happy with the consistency of the splits. Last set was tough but manageable. Drove there and back so no extra mileage. This week's mileage is going to be very heavily back-loaded now as a result.

800m 400m 200m
Set 1 06:23 05:55 05:48
Set 2 06:25 05:57 05:33
Set 3 06:17 05:59 05:26

• 4.3 miles total (track)

Wednesday – REST

No sitter = no run

Have a bit of a scratchy throat today anyway so a day off isn’t the worst thing that could happen.

Bungy Girl

laura_ac3 wrote: »

There were no elbows at all. Slightly disappointed

That you didn't get elbowed ? Or that you didn't get to elbow anyone ?

HelenAnne

Bungy Girl wrote: »

That you didn't get elbowed ? Or that you didn't get to elbow anyone ?

I am a renowned / notorious elbower, so will I see you both in Abbotstown; we can do some elbowing

Bungy Girl

HelenAnne wrote: »

I am a renowned / notorious elbower, so will I see you both in Abbotstown; we can do some elbowing

You won't see me (not racing anyway, I hope to support)! Can't speak for Laura though .

Bungy Girl

Thursday – Tempo, S&C

Same structure as last week’s experimental tempo set, just an extra minute added on to the middle pace (8:20 min/mile) in each set. Adjusted the watch settings so that the pace readings were more accurate but it’s still difficult to hit the right pace when the intervals are relatively short. Have to say I like this session – it’s not too taxing but still a lot more interesting than and easy run and you feel like you’ve had a bit of a workout. I wouldn’t be able for 3 tough sessions a week on top of a long run so keeping the tempo on the manageable side seems to be working.

Tempo
Duration 3 mins 2 mins 2 mins
Target 08:20 08:00 09:10
Set 1 08:12 08:01 09:01
Set 2 08:14 07:58 09:22
Set 3 08:09 07:55 09:05
Set 4 08:10 07:58 09:14
Set 5 08:16 07:54 09:14


Intermediate Pilates class straight after and my hamstrings were cramping within the first minute :rolleyes:.

• 6.1 miles (grass, path)

Friday – S&C, Easy

Gym session first then loops of the local park.

• 5.0 miles @ 8:56 (grass)

Bungy Girl

Saturday – Club Hills Session

Almost had second thoughts about this when I opened the curtains and saw the state of weather, then got a text from a clubmate asking if I was going. Strength in numbers so off I went. Jogged the 4 miles to the Magazine Fort and did some dynamics and strides before the session which was 4 continuous loops of the Munich mile. Jeez I was slow. It was mucky and slippy underfoot – just as I like it – but I’d no spikes so found it a bit of a slog. Pace was reasonably consistent though. We’ll be doing that session again a few times so I can hopefully improve and make progress. We finished up with some strides, focussing on form and a long-ish cool down before heading for some well-deserved refreshments.

Munich Mile Pace in min/mile
Lap 1 08:19
Lap 2 08:22
Lap 3 08:25
Lap 4 08:24
Average 08:23 (no recovery)

• 10.1 miles total (path, grass)

Sunday – LSR

Made it to Abbotstown this afternoon to watch the AAI Open XC. Such a great set up and what looks like an amazing – but tough! – course. Saw Fionnuala McCormack lead from the gun and run away with the victory in the women’s race. The mens’ race was too close to call even on the last lap, with Mark Christie taking what must have been a hard fought win. Very exciting stuff. Wished I was running but having raced the last 2 weekends it was the right decision to sit this one out.

Got out for my run in the afternoon. Plan was for 75 mins with the last mile at MP. Perfect conditions, ran up to St.Anne’s and did half a lap on the trails before retracing my steps back. Last mile clocked at 7:50 which was too fast, no way I’d do that 26.2 times!

• 8.7 miles @ 8:47 (path, trail)

TOTAL WEEKLY MILES: 37.2

Murph_D

No spikes? I find that hard to believe. Did you not get the memo?

Bungy Girl

Murph_D wrote: »

No spikes? I find that hard to believe. Did you not get the memo?

Don't like wearing them for training if I can avoid it. Tough on the calves and of course there's all that extra cleaning .....:rolleyes:

Firedance

Do you run those loops flat out G or what way should one do them if they were XC training?

Bungy Girl

Firedance wrote: »

Do you run those loops flat out G or what way should one do them if they were XC training?

It's more threshold pace really, with the aim of keeping the laps as consistent as possible. Flat out would result in a fairly swift DNF I think :eek:. In reality I just try to keep up with the person in front . When you're doing single laps with recovery your pace is faster and the effort is higher and then when you're doing consecutive loops you start off more conservatively and it gets harder to keep the pace consistent as you become tired. The goal as I understand it is, over time, to become faster for the same effort for the same sessions. And not to kill yourself . It is hard to measure though as conditions underfoot, footwear, wind etc. all have an impact.