Mum on the Run

Bungy Girl

Monday – Easy

Easy and short. Only had 20 minutes so did a quick loop of the ‘hood and back in time for dinner. Yesterday’s roast, gravy, mash and carrots in case anyone’s interested. :rolleyes:

• 2.2 miles @ 8:45 (path)

Tuesday – Alsaa Winter League (1 mile)

Skipped training to test the legs and lungs on the track and set a benchmark to improve on over the winter. I’ll admit to expecting a PB after a summer of track racing and a decent improvement in the 1500m. Wasn’t to be but I wasn’t far off either. Next time! I think the cold weather and the fact that the field was very spread out and I wasn’t racing anyone affected my effort levels. I certainly didn’t kill myself. Was consoled by a bottle of wine for 3rd F. Who needs PBs when you have wine ?

• 4.2 miles incl. Mile @ 6:17 (track)

Approx splits 1:33, 1:32, 1:35, 1:37

Wednesday – S&C, Tempo

Great Pilates class, followed by a tempo session along the promenade. Bumped into Annapr and her mini-trainer en route. I must train BG Jr up accordingly! Made the mistake of venturing up the closed section of the coast road where all but the narrowest of footpaths is fenced off. Splits were all over the place for that section as I was slowing to avoid bikes, pedestrians, dog-walkers and other runners. Was delighted to get back onto the promenade for the return leg.

Tempo
Duration 4 mins 2 mins 2 mins
Target 08:20 08:00 09:10
Set 1 08:19 07:55 09:23
Set 2 08:25 08:00 08:56
Set 3 08:17 08:20 09:16
Set 4 08:14 08:00 09:15
Set 5 08:17 07:56 09:12

• 5.6 miles (grass, path)

Firedance

Nobody needs pb's when there's wine, just nobody... I meant to do these 1 miler yokies but my head has not been in the game, will you poke me with something sharp next time there's one on pleeeeasse?

Bungy Girl

Firedance wrote: »

Nobody needs pb's when there's wine, just nobody... I meant to do these 1 miler yokies but my head has not been in the game, will you poke me with something sharp next time there's one on pleeeeasse?

Will do. 3K is next on 15/11 and there's another mile before Xmas

RayCun

Meet & Train is supposed to start on November 27th in Dunboyne

Bungy Girl

Thursday – REST

Watched ‘The Barkley Marathons’ on Flix. What a great race! Horrific, obviously, but just fascinating to watch and imagine how mentally and physically tough someone must be to put themselves through an event like that. The race director is a character. My favourite quote from him: “For a dollar sixty and a licence plate, if anyone complains I can just laugh”.

Friday – S&C, Easy

50 minutes in the gym then headed out along the promenade. Must be the mildest day I’ve ever experienced along the coast. Garmin gave the wind speed as 2mph! Lovely run, Clontarf looking spectacular. I see the old Clontarf Baths are getting a long-overdue makeover. Will be a good recovery option after a tough run :cool:.

• 5.0 miles @ 8:37 (grass, path)

Saturday – Club Hills Session

Good session. Definitely making progress on the loop. Today’s session was 2 sets of 2 continuous loops with a 90 sec recovery between the sets. Wore trail shoes and found them great. Conditions underfoot were good too, not too dry but not slippy either. Pleased to see the average pace per mile dropping (even if it’s coming from a very low base ).

Munich Mile Pace in min/mile
Lap 1 07:29
Lap 2 07:41 (90 secs recovery)
Lap 3 07:33
Lap 4 07:35
Average 07:35

• 7.7 miles total (grass)

Sunday – REST

Unscheduled due to food poisoning :eek:

TOTAL WEEKLY MILES: 24.3 Bah!

ThebitterLemon

Garmin gave the wind speed as ...

What's this, do you have a wind sock attached to your Garmin or what!!

TbL

Bungy Girl

ThebitterLemon wrote: »

Garmin gave the wind speed as ...

What's this, do you have a wind sock attached to your Garmin or what!!

TbL

What you mean you don't have a wind sock attached to yours

Bungy Girl

Monday – REST

Still feeling poorly.

Tuesday – Club Session

Wasn’t sure how this would go given the previous few days poorliness but it was grand. Tucked in behind two clubmates, focussed on staying relaxed, and was happy with the paces and the consistency. Not too tough as didn’t push myself hard. Clubmates very kind to do all the work so will have to return the favour next time!

600m 400m 200m
Set 1 06:56 06:24 06:03
Set 2 06:30 06:19 06:04
Set 3 06:35 06:15 05:50
Set 4 06:33 06:19 05:48


Paces in min/mile. Recoveries were 75/60/120 secs

• 5.0 miles (track)

Wednesday – Easy, S&C

Went for a run before Pilates for a change. Great to get this done in daylight. Sky was an amazing mix of pink and grey.

• 4.0 miles @ 9:15

Thursday – Tempo

A run of two halves: very easy to keep pace on the way out then turned into a very strong wind and doubled the effort to maintain any sort of pace. Gave in to the wind on the recovery section of the 3rd set and just went by effort.

Tempo
Duration 4 mins 3 mins 2 mins
Target 08:20 08:00 09:10
Set 1 08:21 07:52 09:06
Set 2 08:13 07:52 08:58
Set 3 08:22 08:00 10:12
Set 4 08:24 08:04 09:22

• 5.5 miles (grass)

HelenAnne

You looked very speedy as you zipped past me yesterday! Are you doing the XC in Tyrellspass tomorrow?

Murph_D

Good luck in the muck!

Firedance

Best of luck!!! I thought I'd make it over (to run ) but doesn't look like it now, hopefully today's rain will have softened the ground nicely

Kennyg71

Best Luck G, hope it's nice and muddy.

Bungy Girl

Spectacular FAIL today . Will sneak in a brief report soon to take advantage of marathon fever and the hope that no one will read it. Onwards :rolleyes:.

tang1

Hard luck BG, onwards as you say.

Firedance

Sorry to hear that, even you're allowed an off day now & then though, onwards to the next target!

Bungy Girl

Friday – Easy

A very sluggish few miles around St.Anne’s. Couldn’t muster up the will to even do strides :rolleyes:

• 3.0 miles (grass, trail, path)

Saturday – Leinster Novices XC

Sneaking this in while everyone is otherwise occupied

Meh. A personal worst performance. Had to stop around 400m in to tie my lace and it went downhill from there. It was a lovely course, perfect conditions, no one to blame but myself. Didn’t have my PMA switched on and got the result I deserved. Great day out apart from that, some super performances from teammates. I just need to find my racing mojo again as I appear to have left it on the track in Tullamore. Training has been going well and I’ve been enjoying the club track and hill sessions. Just don’t seem to have the will to push myself in races at the moment. Going to book in with the physio for a rub down and hopefully snap out of the lethargy and into race mode!

Race Distance (Garmin) Time Place (F) Place (AG) % F Winner % of Field Standard
Dublin Novice 4K 2.45 m 17:48 53 n/a 120% 71% County / Novice
Teachers 2m 2.18 m 15:43 21 2 124% 47% BHAA
Leinster Novice 4K 2.20 m 16:25 83 n/a 127% 84% Province / Novice

• 3.4 miles total (grass)

Bungy Girl

Sunday - LSR

Plan was for 80 mins with the last mile at MP. Inspired by all the marathon performances and the absolutely perfect running weather I had a great run up to St.Anne’s, loop of the park and back home. Clocked 7:49 for the last mile which is still a bit fast for MP. Really enjoyed this run, exorcised a few demons from yesterday’s race.

• 9.4 miles @ 8:30 (path, trail)

TOTAL WEEKLY MILES: 30.3

Mrs Mc

Bummer G onwards and upwards.

Bungy Girl

Monday - Easy

A pressed-for-time run up and down the promenade. Back in time for the start of the Hallow’een shenanigans.

Boo!

• 5.5 miles @ 8:35 min/mile (path, grass)

Month 2016 2015 2014 2013
January 141 101 86 0
February 134 109 75 0
March 114 124 109 0
April 127 129 101 24
May 127 133 95 81
June 110 110 86 72
July 139 181 2 101
August 91 208 31 37
September 136 133 83 43
October 144 155 93 64
November 170 107 69
December 113 119 94
1263 1666 987 585

Bungy Girl

Mrs Mc wrote: »

Bummer G onwards and upwards.

It's grand! I'm totally over it. Just need to make the effort .

How are you today, more importantly ?!? Feet up with vino, or at least an orange San Pellegrino ?

Mrs Mc

Bungy Girl wrote: »

It's grand! I'm totally over it. Just need to make the effort .

How are you today, more importantly ?!? Feet up with vino, or at least an orange San Pellegrino ?

Feet up walking like an 80 year old glad it's over looking forward to some r & r for a while.

Bungy Girl

Tuesday – Club Session

Jogged to the club and had to slow to a walk at The Point to get through the throngs queuing outside. No clue who the headline act was but the crowd was mainly teenage girls. Felt old.

Session was the same as 4 weeks ago: 3 x 4 x 400m with diminishing recs of 45/30/15 seconds, 90 secs between sets. This was good, felt strong and the reps were reasonably consistent. Training is going really well at the moment, I think I just need a good race result to go with it and all will be well.

Set 1 06:35 06:16 06:28 06:29 avg 6:27
Set 2 06:15 06:27 06:23 06:30 avg 6:24
Set 3 06:22 06:12 06:33 06:30 avg 6:24


Bit of a fast cool-down as running with faster clubmates. Took the offer of a lift home rather than risk having to run through more Justin Bieber (as it turned out) fans.

• 7.0 miles (path, track)

Wednesday – S&C, Easy

Mad scramble through traffic back across the city after shoe shopping for BG Jr. to get to Pilates on time and made it by the skin of my teeth. Forgot watch so did an easy approximate 4 miles up and down the promenade after.

• 4.0 miles (grass)

Thursday – Tempo

Hmmmm, wind is playing havoc with my tempo sets! First two were fine (turned for the recoveries into the wind so they’re slow but the faster sets were on target) then hit a wall of wind on the way back so the last set was just too tough to hit pace on. Effort was there though :rolleyes:.

Tempo
Duration 4 mins 4 mins 2 mins
Target 08:20 08:00 09:10
Set 1 08:13 07:54 09:52
Set 2 08:11 07:59 09:38
Set 3 08:39 08:33 09:43


Went to physio for a tune up. Quads and glutes needed attention and one of the hamstrings. Ouch ouch ouch. Got told off for not stretching.

Must stretch more.

• 5.7 miles total (grass, path)

Friday – REST

Will enjoy this.

Mrs Mc

That would have been Justin Beiber and I believe his fans call themselves beliebers !!!!

Bungy Girl

Mrs Mc wrote: »

That would have been Justin Beiber and I believe his fans call themselves beliebers !!!!

How I know I am old, part 4: couldn't help wondering, as I passed through the crowds of beliebers, if their mothers had really let them out dressed like that.

Bungy Girl

Saturday – Hills, S&C

Slept in and was too late to go to the club hills session . Went for a recce of the Fat Turkey route instead, starting from Sutton DART station. Hadn’t been up there in ages and thought it would be carnage but turns out the club sessions must be working as the splits were good for what amounted to an easy enough effort. Perfect sunny day, lovely run. Did have to pause the Garmin a few times, once to help pull an old lady out of the ditch*, as you do, and once to stash my hoody and gloves because it was too warm. Noticed a new build on the way back down just before the graveyard: a site for 5 new luxury homes, with the most spectacular view. Definitely Lotto (or maybe even Euromillions) territory. I can dream though :rolleyes:. Ran back as far as Sutton Cross, grabbed lunch, then the DART back to the gym. Forced myself to do a session, but as always the thoughts of it were worse than the reality. Job done.

Fat Turkey route 10K Km splits
05:28 05:48 05:02 05:21 05:56 04:40 04:45 05:04 04:35 04:51

• 7.3 miles total (path)

*she wasn’t hurt, thankfully, just fell in trying to get in the passenger side of her car which the driver had parked too close to the ditch and couldn’t manoeuvre her way out.

Sunday - LSR

Chilly but sunny run up to St.Anne’s for a loop with a few extra laps of pitches thrown in to make up the required time before heading home. Last mile @ MP clocked at 7:41. In my dreams! Finding it hard to get the pace right for these MP finishes.

• 9.8 miles @ 8:46 (path, grass, trail)

TOTAL WEEKLY MILES: 39.3

Bungy Girl

Monday - Easy

Out and back along the promenade. Bumped into a couple of friends out running and joined them for a chat for a mile or two.

• 5.0 miles (path, grass)

Tuesday – Club Session

A welcome lift from Murph to the club as it was lashing out, although the rain more or less disappeared in time for our session which was 4 x (800 / 400) with (75 secs / 60 secs) recovery. Target pace 6:42 min/mile for the 800s with the 400s a bit faster.

800m 400m pace in min/mile
Set 1 06:38 06:34
Set 2 06:35 06:22
Set 3 06:44 06:25
Set 4 06:37 06:08

• 6.4 miles total (track)

Wednesday – S&C, Easy

Pilates followed by a run up to Clontarf on the path and back via the grass on the promenade. Usual struggle through the wind on the return leg.

• 4.6 miles @ 9:16 (path, grass)

Thursday – REST

No tempo this week, just the way the days worked out.

Friday – S&C, Easy

Jogged in and out of town for a gym appointment. Sweet jeebus this was tough :eek:. Quads, glutes, triceps, hamstrings – everything was worked hard.

• 4.1 miles total (path)

Saturday – Club Hills Session

Perfect conditions this morning. Got to drive to the park for once so was reasonably fresh for the session, although suffering some DOMs from the previous day’s gym session. After a warm up lap and a dynamic including strides, I did 4 x 1 mile reps with 90 secs recovery. Coach wanted to see the progression from the same session done in September. Average pace was 20 secs per mile faster so that’s good news. My mojo is returning . Strides and a cool down before heading home.

Munich Mile Pace in min/mile
Lap 1 07:33
Lap 2 07:21
Lap 3 07:26
Lap 4 07:31
Average 07:27

• 8.0 miles (grass, trail)

Sunday - LSR

A damp run around the inside perimeter of St.Anne’s. 2 laps and a few diversions to get the 90 minutes done. Last mile at MP was 7:49 but felt tough towards the end (coming up Mt.Playground) so still too fast. I do think it’s good to throw in a faster mile towards the end of a long run. The other splits were fairly consistent so not a bad run to top off a reasonable week’s training. Getting closer to a 40 mile week at least!

• 10.2 miles @ 8:49 (grass, path, trail)

TOTAL WEEKLY MILES: 38.3

ThebitterLemon

Some solid stuff done, nice weeks training BG

Bit fast of that last 800 metre rep, were you waiting long for a lift home

TbL

Bungy Girl

ThebitterLemon wrote: »

Some solid stuff done, nice weeks training BG

Bit fast of that last 800 metre rep, were you waiting long for a lift home

TbL

Thanks TbL and best of luck for San Seb to you. Don't let the taper madness get ya!

Yeah, the doc was tutting and looking at his watch so I had to HTFU the last rep if I wanted a lift home

Bungy Girl

Monday – REST

Had a bit of a chesty cough. Not feeling unwell but thought it best to skip the run. This self-diagnosis and treatment saved me 55 euros .

Tuesday – REST

Plan had been to do the 3K at Alsaa but sense prevailed.

Wednesday – Easy, S&C

Day off work, wahoo! Cough was much better. Did a ‘naked’ run in the Phoenix Park taking in the Jingle Bells route. Lovely sunny day, but cold! I kept my hoody on the whole way around. Very windy up Chesterfield Ave too. Got talking to a man back at the car park, 75 years young, heading out for his walk. Told me he’d had both hips and one knee replaced. And the other knee was starting to give him gyp. Love that he wasn’t letting any of that slow him down.

Pilates in the evening.

• 4.0 miles total approx. (tarmac)

Thursday – REST

Probably could have run today but it was wet, it was cold and I didn’t want to
.

Friday – Easy

Lovely crisp morning for a loop of St.Anne’s including a lap of the Masters XC route. Threw in some strides during the last mile.

• 4.9 miles @ 8:47 (grass, trail, tarmac)

Saturday – BHAA XC 6K

Super day for racing. 4 laps of a perfectly muddy course in Santry Demesne. Had the 12mms in and they worked a treat. Never felt like I was going to go splat which is always a good sign. Felt very comfortable on the first lap but knew by the people around me that it was about right. 2nd lap fine too, then started to tire on the third lap. More upper body than legs or lungs which was a bit odd. Tried to relax and was able to hang on for the last lap and had a bit left for a sprint finish. Happy days. Hands were so cold one of my clubmates had to untie my laces for me . Met adrian522 who was happy with his XC debut. Another convert! Got a prize as part of the 2nd team and ate a shedload of sambos. Good times.

Race Distance (Garmin) Time Place (F) Place (AG) % F Winner % of Field Standard
Dublin Novice 4K 2.45 m 17:48 53 n/a 120% 71% County / Novice
Teachers 2m 2.18 m 15:43 21 2 124% 47% BHAA
Leinster Novice 4K 2.20 m 16:25 83 n/a 127% 84% Province / Novice
Irish Life 6K 3.69 m 27:33 17 5 127% 44% BHAA

• 5.2 miles (grass)

Sunday – LSR

Wrapped up in several layers and rooted out the long leggings. Was late enough getting out so stayed on the paths in case I got stranded in the park when darkness fell. Took in the Raheny 5 route. The new road surface along the coast section is great. Let’s hope all the works are done by January and the race can go back to its original route! Last mile @ MP was 7:55 which is more reasonable than the last few weeks attempts.

• 10.4 miles @ 8:39 (path)

TOTAL WEEKLY MILES: 24.5

A low mileage week, but maybe that’s what was needed to get my mojo back. Just realised I’m down for (at least) a race a week between now and the end of the year. That’s more like it :D .

Bungy Girl

Monday – Easy

Change of route this evening as I didn’t fancy battling the wind on the promenade. Ended up climbing for the first couple of miles from the bottom of Gracepark Road to the top then an easier couple of miles back through Donnycarney and down the Malahide Road.

• 4.1 miles @ 9:25 (path)

Tuesday – Club Session

Jogged to the club and back in the company of Murph and FerrisB. Great way to get an extra few miles in. Session was 6 x 800m with 75 secs recovery. Not too taxing but the legs knew all about it by the last rep. Happy with the paces and reasonable consistency apart from the first rep.

800m pace in min/mile
Set 1 06:53
Set 2 06:38
Set 3 06:39
Set 4 06:33
Set 5 06:38
Set 6 06:38

• 9.0 miles total (path, track)

Wednesday – S&C

Just Pilates this evening. Didn’t bother with a run as was feeling tired so taking this as a scheduled rest day.

Thursday – Tempo

Skipped out of work early with the sole purpose of getting a run in as I knew I wouldn’t get out later. Tight for time so went to the local park. Hadn’t been here in a while as it’s not the sort of place you run after dark :eek:. It was decidedly crunchy underfoot with the grass covered in leaves. Very mild out, I was overdressed. Still finding it hard to judge the tempo paces :rolleyes:. That’s the base phase done now anyway. From next week the tempo moves up a notch :eek:.

Duration 8 mins 7 mins 2 mins
Target 08:20 08:00 09:10
Set 1 08:08 07:49 08:29
Set 2 08:07 07:58 09:05

• 5.0 miles (path, grass, tarmac)

Friday - Hills

Fat Turkey route. Worked the climbs a bit harder than usual as I can’t do the hills session on Saturday. First time under 50 mins in training on this route so hopefully that bodes well for the race itself. With any luck we won’t have the gale force winds to contend with this year! Love this route!

25/11/2016 05:20 05:58 04:53 05:14 05:25 04:26 04:26 04:43 04:27 04:31
05/11/2016 05:28 05:48 05:02 05:21 05:56 04:40 04:45 05:04 04:35 04:51

• 6.2 miles (path)

Saturday – Easy

Laps of local park with some strides.

• 3.5 miles @ 8:37 (grass)

Sunday – Meet&Train Rd.1 XC (Dunboyne)

After last year’s muckfest here, hopes and expectations were high for a repeat but it wasn’t to be. Instead the course comprised long wet grass and in places the ground was churned up, making for a bumpy, uneven surface. Course had also changed from previous years and it was two long laps plus an extra bit to the finish. It was bang on 2 miles though (just felt longer :rolleyes:). I got a great start and ended up a bit too close to the front. Was happy to be overtaken and settle into about 10th. All went well until about 5 minutes in when my spikes got tangled in the long grass and I went splat. Morto. Picked myself up and carried on after what felt like an eternity but was probably less than 10 seconds. Lost maybe 6 or 7 places while face-planted in the grass and didn’t make any of them up unfortunately. Wasn’t too fussed about it as we didn’t have a full team so points weren’t being counted. Means we have to be all present and in good form for the rest of the league though – no pressure! The usual coffee and cake afterwards went down well. Thanks to Dunboyne AC for being great hosts as always.

• 4.7 miles total (grass, path)

TOTAL WEEKLY MILES: 32.5