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Mum on the Run
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Bungy Girl wrote: »Hey Denis, it's gas, I probably wouldn't have noticed only for coach said it and sure enough when I looked at the paces afterwards there's a big slump all right. Coach said reps 1 and 2 feel easy because you're on fresh legs or at least you have a long break behind you. The last rep you know you've got a rest coming so psychologically it's easier. The third has neither the benefit of fresh legs or an imminent break and so feels, and probably is, much tougher. I think it's the exact same in a 800m race, and the reason why most 800m races are run as a negative split - the first 400m is easy and the last 200m you're almost home, but that 200m in between is torture because you're exhausted and still far from the finish. Does that make sense ? In this particular session you're doing 3 times race distance at race pace. Even with the long recoveries this is a tough session. And coach said to me before about this session - anyone can do 2 sets, it's the last set that's the important one and it's where the training benefit really kicks in.
Does that make sense ? Good to see you the other morning. The picture of freedom while I was stuck in traffic heading to work :rolleyes:
Makes absolute sense G, and I am always fairly wiped after 2 sets. Would be on all fours home after 3. Can definitely understand the psychological implications of the running order so thanks for the explanation.
I though it was you driving but wasn't absolutely sure so hedged my bets with a muffled "howaya G"
. It was a "clear the head" recovery run so the concentration was not quite there.
Onwards and upwards.0 -
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Saturday – Club Session
The session is a closely guarded secret until you actually turn up (probably to make sure we actually do turn up :pac::pac:). Today was 4 sets of 2 x 400m with 100m jog (in 30 secs, so not a jog at all really :rolleyes:) recovery and 2 mins between sets. We were doing this on the grass in an L shape with half of each rep wind assisted and the other half into a headwind. The first rep of each set was the easier of the 2 as it seemed to be more wind assisted. Target pace was 1500m pace (6 min/mile) but after going too fast on the first rep I didn’t get near that pace again and just focussed on the effort. The grass was a bit soft so that may have contributed to the slower pace (excuses, excuses). This was tough. First time doing this session and the recovery is so short (and fast!) that you may as well be doing an 800m straight.
05:39 06:37
06:20 06:46
06:19 06:36
06:28 06:33
Found this very tough but glad I dug in and gave it my best shot. Had to head home immediately after but got to do my cool down in the local park.- 6.9 miles total (grass, tarmac)
Sunday - LSR
Late enough getting out for this. Did my current preferred 10 mile route which is up to St.Anne’s via Killester, the old Raheny 5 route and back the same way. Did this in shorts and t-shirt. A few weeks ago, half of this run would have been in the dark and I’d have been wearing my thermals!- 10.3 miles @ 8:53 (path) HR 133, Cadence 177.
TOTAL WEEKLY MILES: 37.80 -
Monday - REST
Unscheduled. Wasn't in the humour and said I'd do a run on Thursday instead. Then realised too late that I wouldn't have any free time on Thursday :rolleyes:.
Tuesday - Club Session
Good session! 4 x 400m @ 1500m pace (6 min/mile) and 4 x 200m @ 800m pace (5:20 min/mile). 90 secs recoveries across the board.
05:37 05:53 05:47 05:49 05:46 average
05:07 05:28 05:14 05:22 05:17 average
Ran there and back. Dynamic warm up included too.- 6.9 miles total (path, track)
Wednesday - S&C, Easy
Pilates and a run along the promenade. Bumped into Annapr and so had company for a some of this.- 5.1 miles total (path, grass)
Thursday - REST
Nada. A busy day including work, ferrying BG Jr around various activities and a night out at the theatre. Proper cultured, me
.
Friday - Easy
A few loops of the local park with some strides thrown in. Fab evening for it .- 3.2 miles @ 9:21 (grass)
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Saturday - BHAA DCC 2 miles (St.Anne's)
This was prescribed by coach in place of a session. Would have preferred a session but no harm to see where I'm at. PB is 13:16 from the same race last year which was run in far cooler conditions. Stunning day today, just a bit hot for me for racing but it was glorious to bask in it later when watching the men's race. Course had changed slightly due to the works just after the tennis courts, which meant the run to the finish instead of being 250m was about 650m. Longest 650m I've ever ran :rolleyes:.Very lucky to get some enthusiastic shouts on this stretch from Annapr, Laura and FBOT. I know I got a shout from Red Runner too but I can't remember which point in the race that was (thanks, RR!). I was on target for a slight PB after 1 mile (6:37) and feeling fine at that point, although working hard. The second mile is tougher though with one or two slight drags and even though I wasn't losing much ground on those ahead I wasn't really gaining either. I did get a boost from the cheerleaders on the avenue, but couldn't muster up any sprint finish. If I'd known how close I was to the PB (I thought I was way off) I might have worked a bit harder but I was fairly close to being maxed out as it was. Happy with it all things considered. Good to see Nop before the race, over from the southside with Nop Jr for a match. Met Wubble Wubble afterwards too, on volunteering duty (so he said but he was very close the brack table
).
Stats:
13:19 official time
4th in AG (but got prize for 3rd as 1st in AG was in Top 3)
24th F of 250+
1st Team
Avg HR 165, Avg Cadence 189- 7.1 miles total (path)
Sunday - LSR
Volunteering duty at junior parkrun while BG Jr and some of her schoolmates ran. Got out soon after for my run. Up to St.Anne's, did 2 x 3 mile loops on the path/trail then back towards home for a total of 11 miles.- 11 miles @ 9:07 (path, trail)
TOTAL WEEKLY MILES: 33.30 -
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Bungy Girl wrote: »It was one of those bum bag/belt things for carrying gels and whatnot. It'll come in fierce handy during the next 800m race
See the running gods are sending you a sign to get revenge on the Marathon.:)0 -
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Monday - REST
Tired after the weekend's training so even though I don't like taking Mondays off it was good to do nothing this evening.
Tuesday - Club Session
Aaargh. A disaster. Not sure what went wrong here but it seemed to be a combination of going off too fast initially, a strong wind on every 2nd rep, thinking I'm 21 again :rolleyes: and, perhaps, not fuelling correctly beforehand. Session was the same as 2 weeks ago when I pretty much nailed it, so I was a bit disappointed with this. Over it now
. Managed 10 reps before calling it a day. Session was 3 sets of 4 x 200m @ 800m pace (5:20 min/mile). 45 secs/6 mins recovery.
05:03 05:12 05:21 05:25
05:09 05:16 05:24 05:39
05:27 05:39
Average 5:21
Felt horrific after it and got a lift home from a clubmate. Had lactate in my legs, in my arms, all over really, and just felt completely exhausted. Wasn't right for a few days. That'll teach me to try to keep up with the young uns!- 5.2 miles total (path, track)
Wednesday - Easy, S&C
Had a window to run between work and collecting BG Jr from Easter Camp (Camp! Saviour of working parents everywhere). Did an out and back through east and west Finglas. A lot hillier than I was expecting so this was very much a plod. Great view of the Dublin mountains though!.
Pilates class later, ran there and back for convenience as much as anything else.- 7.0 miles total (path)
Thursday - Easy
Took a different route from Easter Camp and ended up (unexpectedly) in Poppintree so did a couple of loops in the lovely park there before retracing my steps.- 4.3 miles (path)
Friday - Easy (WWR Recce)
Met up with a clubmate to recce Leg 4 in advance of the Wicklow Way Relay next month. We met at Glendalough and carpooled back to the start at Oldbridge. I'd forgotten there's quite a tough climb on the road at the start so we took it very (very!) easy as the objective was to commit the route to memory so as not to take a wrong turn on the day. After the section on the road, the route continues to climb but on trail. There's a few stiles to traverse but overall it's very runnable and the scenery is of course spectacular. There's a great grassy descent reminiscent of the opening credits of Little House on the Prairie and some very pretty wooded sections. The last major climb is around Laragh and from there it's a zigzag descent into Glendalough and a final dash to the carpark where the handover to the Leg 5 runner takes place.
Lunch at Poppies completed a lovely morning. Can't wait for the event itself, although those hills are going to kill me after all this track fairy training :eek:.- 6.0 miles approx (road, trail)
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Bungy Girl wrote: »Friday - Easy (WWR Recce)
Met up with a clubmate to recce Leg 4 in advance of the Wicklow Way Relay next month. We met at Glendalough and carpooled back to the start at Oldbridge. I'd forgotten there's quite a tough climb on the road at the start so we took it very (very!) easy as the objective was to commit the route to memory so as not to take a wrong turn on the day. After the section on the road, the route continues to climb but on trail. There's a few stiles to traverse but overall it's very runnable and the scenery is of course spectacular. There's a great grassy descent reminiscent of the opening credits of Little House on the Prairie and some very pretty wooded sections. The last major climb is around Laragh and from there it's a zigzag descent into Glendalough and a final dash to the carpark where the handover to the Leg 5 runner takes place.
Lunch at Poppies completed a lovely morning. Can't wait for the event itself, although those hills are going to kill me after all this track fairy training :eek:.- 6.0 miles approx (road, trail)
Interesting, did you wear trail runners? and the trail, the little yellow men, is it difficult to get lost or take a wrong turn?0 -
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Looks interesting, hope you have been lots of hill work.:) About that....Plenty of variety in your week anyway! Tough session - feel free to join the aul lads if the young 'uns are pushing too hard. I'm sure it's just a glitch. WWR sounds exciting!
None of the aul lads turn up !!! :rolleyes:
Can't wait for the WWR. I did it a few times years ago and it's a super day out.0 -
Saturday - Club Session
Dreading this after the failed Tuesday speeds, but actually it was fine, seeing as I didn't go off like a headless chicken and managed to control the pace a bit better. Paces weren't great but there was a fairly strong headwind so the effort was definitely there. After a good warm up (jog, dynamic, strides) we were to do 3 sets as:
Set 1: 400m, 200m fast jog, 400m, 200m fast jog, 2 mins rest
Set 2: 400m, 200m fast jog, 400m, 200m fast jog, 400m, 200m fast jog, 2 mins rest
Set 3: Same as Set 2
06:16 06:40 65 secs 63 secs
06:23 06:43 06:45 67 secs 70 secs 65 secs
06:14 06:44 06:34 70 secs 70 secs 70 secs
Need to reduces those recoveries down. A bit closer to 60 seconds for the 200s would be ideal.
This was followed by 5 short hills sprints, working on leg turnover and extended arm action, then a cooldown jog.- 7.9 miles total (grass)
Sunday - LSR
Cut this short due to time constraints. And laziness. I'll do a bit extra tomorrow to make up for it. Now, for some chocolate .- 6.5 miles @ 9:29 (trail, path)
TOTAL WEEKLY MILES: 36.9
HAPPY EASTER!0 -
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