Running in the Real World

Bungy Girl

annapr wrote: »

Not sure, G, might give it a lash at a park run before that. enjoy your new toy! and give me a shout if you're ready to revisit Fairview hills

There's a 5K on tomorrow evening in Lucan. Just sayin'....:D. And of course the one on 10/5 in Cherryfield.

Taking a rest day this Thursday but maybe some morning next week for hills? Will PM you. I'll be on to you for tech support in the meantime no doubt

Firedance

Bungy Girl wrote: »

Super session Anna ! Your times are just coming crashing down. Are you planning a 5K/parkrun between now and Sportsworld ? Might give you a good indication of where you're at for the 5 miler ?

Collecting my Garmin tomorrow evening, so excited. Hope it has a HTFU beep too

oh it does, and I can promise you'll be turning it the 'F' off very quickly :D

super session Anna, roll on the sub 25 5K, tomorrow would be just perfect for that...

Bungy Girl

Bungy Girl wrote: »

There's a 5K on tomorrow evening in Lucan. Just sayin'..

Actually duh, scratch that. Not the most sensible suggestion after a session today

laura_ac3

Ha - I'm listening...but not sure how reasonable an idea that is anymore. That 1 mile I did the other day will really stand to me getting the hip checked tonight anyway so should be on the mend.

Nice session - great to get those done!

annapr

Bungy Girl wrote: »

There's a 5K on tomorrow evening in Lucan. Just sayin'....:D. And of course the one on 10/5 in Cherryfield.

Taking a rest day this Thursday but maybe some morning next week for hills? Will PM you. I'll be on to you for tech support in the meantime no doubt

Firedance wrote: »

oh it does, and I can promise you'll be turning it the 'F' off very quickly :D

super session Anna, roll on the sub 25 5K, tomorrow would be just perfect for that...

Jaysiz girls, don't want to burst my bubble that quickly!!! Happy to have delusions of speed for another week or two... or until Saturday parkrun

G... you will be a garmin nerd in no time

annapr

laura_ac3 wrote: »

Ha - I'm listening...but not sure how reasonable an idea that is anymore. That 1 mile I did the other day will really stand to me getting the hip checked tonight anyway so should be on the mend.

Nice session - great to get those done!

of course it's reasonable... not if, but when! hope it goes ok with the hip.

laura_ac3

annapr wrote: »

of course it's reasonable... not if, but when! hope it goes ok with the hip.

Well I'm thinking of tallaght on Sunday! Just on the way home, as suspected nothing too sinister going on. Hopefully she's righted me but I won't know till I head back out.

annapr

laura_ac3 wrote: »

Well I'm thinking of tallaght on Sunday! Just on the way home, as suspected nothing too sinister going on. Hopefully she's righted me but I won't know till I head back out.

hmmm.... well don't overdo it on the hip, hopefully it's fine.... there will be plenty of 5k's, if not sunday... and if the hip is good, then Sunday sounds good

laura_ac3

annapr wrote: »

hmmm.... well don't overdo it on the hip, hopefully it's fine.... there will be plenty of 5k's, if not sunday... and if the hip is good, then Sunday sounds good

Exactly. That was my original goal coming into Sunday but that isn't a priority anymore. See how the day goes. As you say plenty of other races coming up.

annapr

Wednesday, April 29
Plan called for 55 mins easy… did 60 mins around a loop of the Phoenix Park. What can I say, I’m an overachiever . Very enjoyable run around the perimeter trails and across the Acres.

60 mins, 6.21 mi/10Km, 9:45/mi, 6:04/km

Thursday, April 30
Made up for yesterday’s over achievement by only finding 35 minutes today, despite the plan calling for another 55 easy. This was done around Griffith Ave and Drumcondra rd.

35 mins, 3.73 mi/6km, 9:35/mi, 5:57/km

I was distraught for the rest of the day when I realised that missing that 20 minutes meant that my April mileage was only 2.2km less than March… I consoled myself a little when I remembered April has one less day, but that downward trend bothers me.

Friday, May 1
Rest… and blisters caused by walking too much in the wrong shoes, thank you Dublin Bus strike!

Saturday, May 2
Volunteered at St. Anne’s Parkrun this morning with Murph, Bungy Girl, FBOT and Mrs Mc among the crew. About 120 hardy runners braved the rain and wind (half the usual amount). It looked like a tough day on the course.

Came home cold, with wet feet and decided it was now or never. Debated whether to bother changing my shoes and socks since they would get wet anyway, but decided always better to start with dry feet… and headed out for 55 mins easy, per the plan. I tried to find the most sheltered route possible… Griffith Avenue and 1.5 laps of Albert College Park. Despite the rain, the park looked lovely with the trees in blossom and hardly anyone to be seen. The blisters held up well and the run felt good.

Arrived home dripping wet… never enjoyed a warm shower so much and to hell with water conservation.

58 mins, 5.9mi/9.45km, 9:53/mi, 6:08/km

And no, I didn’t care one bit about the .1 of a mile that I could have added for the sake of rounding up…

Heading for the hills shortly, so the longer run tomorrow will have all of the conditions of today, except worse, and with hills attached. Something to look forward to

annapr

Time to throw in a table... 175k/109mi in April brings me up to 498k (I know, I know) for the year. Good to see that after a slow start in January, my mileage for this year is well up on the last 2 years.

Also, I discovered that you can cut and paste tables from a spreadsheet so I didn't even need to steal Adrian's one. Although I can't figure out how to get the columns evenly distributed so that offends my need for symmetry. :rolleyes:

2013 2014 2015
Km Mi Km Mi Km Mi
January 50 31 73 45 33 20
February 68 42 28 17 114 71
March 21 13 26 16 177 110
April 102 63 29 18 175 109

Totals 242 150 156 97 498 309

Firedance

Good on you for volunteering AND running in that...I've been putting it off all day - you've just given me the kick in the ass I needed :-D

annapr

Firedance wrote: »

Good on you for volunteering AND running in that...I've been putting it off all day - you've just given me the kick in the ass I needed :-D

Go for it girl! It's worth it for how good the shower will feel afterwards!

Firedance

annapr wrote: »

Go for it girl! It's worth it for how good the shower will feel afterwards!

Done! A very helpful motorist made sure I was soaked right through about 800m in, very proud not to have turned for home & yes, the shower was heaven!!

annapr

Plan called for 110 mins easy. Did 12 mi in 120 mins, 9:58/mi avg pace, but it was NOT EASY.

In the hills today... woke up to the eerie sound of... no rain, so took that as a good omen. Managed to forget both of my rain sodden pairs of runners in Dublin, but luckily have an old pair here... one of the laces appears to have been chewed by some critter I'd prefer not to think about, but still functional.

Did the first 5 miles or so with Murph, and then wished him well for the rest of his 22 mile LSR... I only climbed one mountain, he had to do several. I did an out and back, which involves struggling over a big hill, then turning around and struggling up it again To make it more interesting, as soon as I turned around I got hammered by a heavy shower, so was running up the hill into wind and rain.

Km paces were all over the shop: from easy 5:33 (8:56) to excruciating 6:54 (11:07).
Elevation gain was 184m!

Still, such a satisfying run, at least I know I can stay on my feet for 2 hours! And the sun was shining again by the time I got home.

Heard my first cuckoo and disturbed our resident pair of pheasants, who could hardly be bothered running away. I don't understand how it's a challenge to hunt those birds.

Good week: 54km/33.5 miles

Bungy Girl

Great run! Is the Cork Half flat ?

annapr

Bungy Girl wrote: »

Great run! Is the Cork Half flat ?

I have no idea, but the hills there won't scare me

I was channelling you again... going up hill, how would Bungy run this... head up, back straight, etc see, all that hill training in Fairview is standing to me!

HazelBee

Good work. It was not pleasant in this part of the country either!

Bungy Girl

annapr wrote: »

I have no idea, but the hills there won't scare me

I was channelling you again... going up hill, how would Bungy run this... head up, back straight, etc see, all that hill training in Fairview is standing to me!

Yup, I guess either way all these hills will stand to you, but if Cork is flat or flatish you're going to smash 2 hours by a long way .

And, lol, maybe you should be channelling Dubgal, you'll probably win Cork

annapr

Bungy Girl wrote: »

Yup, I guess either way all these hills will stand to you, but if Cork is flat or flatish you're going to smash 2 hours by a long way .

And, lol, maybe you should be channelling Dubgal, you'll probably win Cork

:pac: :pac: :pac: if only!!

Firedance

120 mins!!! You get extra brownie points for that, I stopped dead on 110, couldn't move another metre :-D well done you, looking forward to seeing how cork goes for you

annapr

Firedance wrote: »

120 mins!!! You get extra brownie points for that, I stopped dead on 110, couldn't move another metre :-D well done you, looking forward to seeing how cork goes for you

thanks FD, when I got to 110 on the way back, I was kicking myself for going out too far... !

adrian522

Well done, that's a great run today.

nop98

Nice work Anna!

laura_ac3

Enjoy your time in the hills. All these miles up there really will stand to you.

annapr

Tuesday, 5 May:
52 mins easy; 5.32 mi @ 9:46; 8.6k @ 6:04.

Back in civilisation, out to the wall and back on the lovely flat seafront.

Wednesday, 6 May: Tempo Run
Plan: 72 minutes with 24 at tempo.
Actual: 62 minutes with 21:35 at tempo.
6.5 mi @ 9:32 avg; 10.5 km @ 5:55 avg

My trusty McMillan pace calculator told me that tempo pace should be in the range of 5:19-5:27 (per km before anyone gets too excited). Decided to aim for 5:20ish, as that was my recent 10k pace.

21 minutes easy warmup took me up to the Albert College Park, where I figured the tempo would be 2.x laps. As I entered the Park I was feeling wrecked, legs tired and sore, no energy (didn't get much sleep last night) and wondered if I'd be able for any tempo or if I should abandon it and just do easy Km.

Then I got a phone call, so had to spend about 10 minutes walking and talking. This refreshed me a bit and I decided to attempt the tempo. I still felt knackered, and it was tough to maintain pace. I promised myself I'd stop at 4k instead of 24 mins (mind games!). I huffed and puffed my way round, scared a few walkers by coming up behind them breathing heavily.

Looking at the splits for the 4K, the pace was close enough to the tempo range: 5:17, 5:22, 5:31, 5:25 (8:30, 8:38, 8:53, 8:43).

Was happy to take it very easy home down leafy Griffith Avenue. I stopped for water, I don't usually bother with it for a run this long, but I felt the need of it today.

My legs are tired and sore now and I'm still wrecked... but nothing a good night's sleep won't take care of... if only that's possible!

Once again, these tempo runs make me doubt my ability to maintain any kind of pace for any distance. Then I remember, the Bundoran 10k was at 5:20 and it didn't feel as hard as today... good days and bad days, I suppose, and race day adrenaline helps too.

adrian522

Are you still following the graduates plan? Would that pace not be a bit quick for the tempo?

If that is your 10K pace I would say it was too quick. I'd have thought tempo would be more like half marathon pace?

Firedance

adrian522 wrote: »

Are you still following the graduates plan? Would that pace not be a bit quick for the tempo?

If that is your 10K pace I would say it was too quick. I'd have thought tempo would be more like half marathon pace?

Yep instructions from clearlier to me were HM pace. Having said that I'm combining this run with a 5k race this week so ignore what I just said :-D

actually no that's wrong, there are tempo runs and m-effort runs on the plan so you were spot on with your paces for tempo

Murph_D

There seems to be a few definitions of temp about. My advice to the mrs was "the pace you can maintain for an hour" or somewhere between 10K-10mi pace (for me it's pretty much in the middle of that range). Not that she'd be listening to me anyway. :pac:

adrian522

Yeah, tempo can mean anything from 5k pace to marathon pace but that plan is based off this article:

http://www.runnersworld.com/race-training/solving-5k-puzzle?page=single

It's a very good read, on the subject of tempo they say:

Tempo runs are one of the great misunderstood workouts of our sport. In his seminal book, Daniels' Running Formula, ubercoach Jack Daniels writes that "the intensity of effort associated with [tempo] running is comfortably hard. [Y]our effort should be one that you could maintain for about an hour in a race." This is what tempo is not: a time trial. To be on the safe side, when preparing for the 5K we should tempo train at an effort approximately equal to half marathon race pace.

So I guess it's open to interpretation but I would have thought 10K pace would b a bit too quick for this sort of session.