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Running in the Real World
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Friday... Ain't no Mountain High Enough
1hr 24, 8.08 mi; 10:25/mi 13Km; 6:29/km
Elevation gain: 167m :eek:
Set out for another easy run. Had to deliver something to a neighbour about 6k away so unlike the postman decided to run! This run involved going over a steep ridge to the next valley then bloody well having to come back over it to get home... lots of up and down. Just kept the effort steady, let loose on some of the steeper downhills and had fun with it. Feeling happily tired now, wish I could have a recovery nap (if Mark English can, why can't I?!). Beautiful day, if a little hazy. Photo taken at the top of the ridge (wasn't pausing for breath, honest)...
from my office desk who's view is another office and a stinky lane way JEALOUS.COM
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Sunday 12 April: 100 mins easy
1h 40; 10.1 mi @ 9:54 avg/16.3 km @ 6:09 avg
Back to the sea front for this one, after all the hills this week, it felt very flat and easy... for the first 60 mins or so anyway. Went out the coast as far as the end of the Howth Road, then back with a loop through St. Anne's and home down the Howth Rd and Griffith Ave.
I've never seen the sea front and St Anne's so deserted, hardly a runner or walker to be seen, everybody must be hibernating with the pause in the good weather.
Felt good all the way, although I think I need to bring water for any run longer than an hour.
A good week's running this week, enjoyed it thoroughly. This was my second highest week ever, from what I can tell... and I'm not feeling nearly as tired as I did during marathon training last summer. Even some of the hills this week that nearly killed me the first time I did them seem to have shrunk. I'm taking that as a good sign.
WTD: 33.36 mi / 53.69 km
MTD: 39.3 mi/ 63.25 km
YTD: 258.22 mi/ 375.6 km
Then to Croke Park for the afternoon... Donegal clearly left the blanket at home today and Monaghan almost upset Dublin, 'twas all very relaxed. Bring on the championship!0 -
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This was my second highest week ever, from what I can tell... and I'm not feeling nearly as tired as I did during marathon training last summer. Even some of the hills this week that nearly killed me the first time I did them seem to have shrunk. I'm taking that as a good sign.
I'm feeling the same. I'm putting it down to probably more consistency, and the mileage being well spread out over the course of the week as well. All those hill repeats with BG up Mt. Fairview are standing to you 0 -
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I'm feeling the same. I'm putting it down to probably more consistency, and the mileage being well spread out over the course of the week as well. All those hill repeats with BG up Mt. Fairview are standing to you
well, you're my role model Laura... breaking 2 hrs HM off the Clearlier plan! As for BG, sure I taught her everything she knows about hills... :pac::pac:
Seriously, I have learned a lot from BG about form on hills, it really helps. Now if only I had some of her speed 0 -
well, you're my role model Laura... breaking 2 hrs HM off the Clearlier plan! As for BG, sure I taught her everything she knows about hills... :pac::pac:
Seriously, I have learned a lot from BG about form on hills, it really helps. Now if only I had some of her speed
Ha, never thought I'd hear that! Your recent 10k time though puts you well on the way for sub 2. And that was before you settled into the plan properly if I'm right? Keep flying on with training and the plan 0 -
Tuesday, 14th April... Tuesday is Session day
7.28 mi @ 9:05 avg/11.71 km @ 5:39 avg
Plan today called for 66 minutes with 33 at MP. Clearlier, what is up with those numbers? :rolleyes:
Decided to do this at HM pace as that's my next goal. Quick check of McMillan told me that HM Pace should be 5:35min/km or 9 min/mi. I had no idea how this would feel.
Set out aiming to do 3k at easy pace as warm up -- 3rd km took me surprise when it was 5:22 (8:39/mi) on the watch so I said right, I'll take that as my first one at HMP and try to keep the pace for 6km, which would be roughly 33 mins.
Out the sea front into a lovely breeze and almost all the way to the end of the Bull Wall before turning back into the uncharacteristically hot afternoon sun (good practice for Cork, I'm sure, I hate heat). It felt like an effort but i felt strong. Did the Tunguska/Dubgal thing -- said to myself, I don't feel any pain, but I can feel myself working hard enough, but it's good!
Ended up doing 7k/37 mins at HMP (actually more like 10k pace or faster) and finished up with a couple of easy Km to cool down.
Splits:
6:04, 6:03, 5:22, 5:19, 5:31, 5:36, 5:09, 5:07, 5:29, 5:55, 6:09
for the metrically challenged:
9:47, 9:44, 8:39, 8:34, 8:54, 9:02, 8:19, 8:15, 8:50 9:32, 9:54
Delighted with this session, even if I got the pacing all wrong, felt great. And if I did another 10k at the same average pace, it would be a sub 2hr HM easier said than done of course. 0 -
Tuesday, 14th April... Tuesday is Session day
Delighted with this session, even if I got the pacing all wrong, felt great. And if I did another 10k at the same average pace, it would be a sub 2hr HM easier said than done of course.
Anna will be expecting a sub 2 HR HM from you this year with all this speed work and hills you are running !!!0 -
Looking great Anna. When I asked about this session, from the perspective of someone not planning a marathon, clearlier said it wasn't quite MP but more like a pace you could hold for 2 hours. I was going by the HR bands. So to go at it like a HM session as your next goal worked out well, kind of what was expected from the session (I think!!) and I was out early this evening too - that sun was very warm!! 0
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Anna will be expecting a sub 2 HR HM from you this year with all this speed work and hills you are running !!!
No pressure so! That's what I'm aiming for, if not in Cork then in PP in Sept.Looking great Anna. When I asked about this session, from the perspective of someone not planning a marathon, clearlier said it wasn't quite MP but more like a pace you could hold for 2 hours. I was going by the HR bands. So to go at it like a HM session as your next goal worked out well, kind of what was expected from the session (I think!!) and I was out early this evening too - that sun was very warm!!
Good, I wasn't too far off so...Bungy Girl wrote: »Good on ya! You looked very happy when I saw you anyway Nice splits, you will rock that Half M !
That's because I was finished when you saw me!!those are very nice splits indeed! you are well on your way to a sub 2 HM - we are all nicking dubgals/tunguskas' relax into the pain thing, worked very well for me earlier too :-) nice running!
It's unbelievable how well it works and how many people are now guoting DG or Tunguska in race reports. It's good stuff.That was a great session Anna, everything about your account of it sounded like you were in control. Nice
Ps great splits!
Funny, I didn't think of it that way, but yes, that was a defining feature unlike previous sessions like this... I did feel in control, even when I knew the pace was challenging. Now I know what you mean by that!
I'm really enjoying the plan, it's simple enough but I think you learn a lot in the couple of sessions a week... and the fact that they're varied from week to week too.0 -
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Tuesday, April 21: 30 Mins Easy/5k
This is a step-back week on the Clearlier plan, and even though last week was an unplanned step-back, will follow the plan this week. Legs still little tired after the 'long' run yesterday so switched today's planned Fartlek for the easy run. Which means I have a Fartlek tomorrow to look forward to... woo hoo!!
so, 30 mins easy, another lovely morning, nothing to report. 30 minutes feels like such a SHORT run now, felt more like a warmup! There was a time not so long ago when I never thought I would ever say that.0 -
Tuesday, April 21: 30 Mins Easy/5k
This is a step-back week on the Clearlier plan, and even though last week was an unplanned step-back, will follow the plan this week. Legs still little tired after the 'long' run yesterday so switched today's planned Fartlek for the easy run. Which means I have a Fartlek tomorrow to look forward to... woo hoo!!
so, 30 mins easy, another lovely morning, nothing to report. 30 minutes feels like such a SHORT run now, felt more like a warmup! There was a time not so long ago when I never thought I would ever say that.
its mad isn't it? there was a time not that long ago when I was doing parkruns, eyeballs out, in over 30 mins...great to see the progress :-)0 -
Wednesday, April 22... Session Day!!
I sometimes wonder now how I put up with just doing mile after mile last summer without any variety... but then I remember that at the time it felt very challenging.
Fartlek day... usual route along the sea front, didn't push myself too hard on the 'faster' intervals, but tried to maintain them for at least a couple of minutes at a time. Didn't think about pace, just effort and time and arriving at milestones. Looking at the pace afterwards (inasmuch as Garmin can be trusted, see umpteen other threads), I was pleased to see 4:12/4:36/4:54/5:07 min/km (6:46/7:24/7:52/8:14 per mile).
Even better, the whole run including warmup, recoveries and cool down was 6.66km in 37:10 for an average pace of 5:35/km (4.14 mi @ 8:58/mi) -- bang on planned HM pace. So, all I have to do is maintain that pace for another 14.5km... :eek:
As I've been doing these faster (for me) sessions, I've been trying to imagine that I'm in a race, and visualising myself keeping up the pace at the end of a HM. Hoping this might help on the day.
Thursday, April 23: 37 minutes easy
6km @ 6:09/k; 3.74mi @ 9:54/mi
Inland and uphill for this one... the aroma of bins and traffic on Richmond rd reminding me why I usually head towards the sea front. Very pleasant, beautiful day, easy, easy, easy.
Oh... and I signed up for the Terenure 5 mile in May, looking forward to that. I think my aim will be to go with the 40 minute pacers and hang on for as long as I can.0 -
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Wednesday, April 22... Session Day!!
I sometimes wonder now how I put up with just doing mile after mile last summer without any variety... but then I remember that at the time it felt very challenging.
Fartlek day... usual route along the sea front, didn't push myself too hard on the 'faster' intervals, but tried to maintain them for at least a couple of minutes at a time. Didn't think about pace, just effort and time and arriving at milestones. Looking at the pace afterwards (inasmuch as Garmin can be trusted, see umpteen other threads), I was pleased to see 4:12/4:36/4:54/5:07 min/km (6:46/7:24/7:52/8:14 per mile).
Even better, the whole run including warmup, recoveries and cool down was 6.66km in 37:10 for an average pace of 5:35/km (4.14 mi @ 8:58/mi) -- bang on planned HM pace. So, all I have to do is maintain that pace for another 14.5km... :eek:
As I've been doing these faster (for me) sessions, I've been trying to imagine that I'm in a race, and visualising myself keeping up the pace at the end of a HM. Hoping this might help on the day.
Thursday, April 23: 37 minutes easy
6km @ 6:09/k; 3.74mi @ 9:54/mi
Inland and uphill for this one... the aroma of bins and traffic on Richmond rd reminding me why I usually head towards the sea front. Very pleasant, beautiful day, easy, easy, easy.
Oh... and I signed up for the Terenure 5 mile in May, looking forward to that. I think my aim will be to go with the 40 minute pacers and hang on for as long as I can.
those are quite the splits anna! no problem holding on for another few miles have you a half in mind? sorry if I missed that somewhere else. 0
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