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18th Jan, 50 mins easy, 4.48 miles @ 11.23 avg hr 134
Mindful that this was my 3rd day in a row running so kept it very easy. 2020 Run The Line long sleeve t-shirt arrived in the post earlier so had to wear it
. Made the mistake of wearing the Pegasus 37's as the foot hadn't been feeling too bad - these shoes are definitely the culprit :mad: the pain was not pleasant between Achilles and foot. Otherwise a grand run with a pit stop for a chat with a new friend.
19th January Strength - 3 sets 10 reps:
V sits
Plank 3 x 30 sec
Knee raise into curtsey lunge
5kg front arm raises
5kg bent arm row
2kg side raise (have a touch of tennis elbow from doing these with 5kg last week)
Oblique crunches (I hate crunches....!)
8kg heel raises
20th January, 50 mins easy with 10 mins @ 9.14-9.34, 4.72 miles avg HR 136, max 163
Woody has a vet appointment this evening and meetings either side of lunch meant I wouldn't have enough time to do this and shower/change/eat so headed out this morning. Felt tired when the alarm went off. Dressed and out the door into a cool but otherwise nice morning (albeit pitch dark). Paid attention to how I was feeling from the off, grand, nothing untoward to note, maybe a little more tired than usual. Got to the 10 mins @ pace and managed to get up to speed okay but holding the pace was another matter. After about 4 mins I could feel the lactate in my legs and was breathing heavy. Couldn't hold for 10 mins especially as I turned a corner into a hill :rolleyes:, these are unavoidable here so I'm gonna have to get used to doing sessions and tempos etc on them. Hit the lap button on the watch and jogged the rest of the way home, about another 8 mins or so. Probably being too easy on myself and in hindsight I could have done 10 mins slightly under the prescribed pace - morning workouts will be avoided where possible!
Schedule has stride repeats on Friday (which I love doing) and a 90 min long run at the weekend.0 -
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That's interesting, as all my strength training in general has kept the pesky tennis elbow completely at bay.
I've never had it before!! Had to google it. I wasn't sure what had caused it but trying to do these with 5kg in each hand yesterday really aggravated it so I'm assuming that's the issue. The weights I have are Olympic plates so they're cumbersome for exercises like this. If I had normal dumbbells there may not have been an issue. 0 -
Annie get your Run wrote: »I've never had it before!! Had to google it. I wasn't sure what had caused it but trying to do these with 5kg in each hand yesterday really aggravated it so I'm assuming that's the issue. The weights I have are Olympic plates so they're cumbersome for exercises like this. If I had normal dumbbells there may not have been an issue.
It's a very irritating pain! I blame my mother cos she has it too :pac: Any row-motion exercises helped me a lot and push-up position as well, not even having to do a push-up.0 -
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I know you've done HR training before. While maybe not possible with the plan you're following now, it might be worth doing tempos, etc, by HR in future. It really helps with the hillier terrain.
Nice training going on around here. Well done.shotgunmcos wrote: »+1 on HR relative tempo.
If you live by hills and its not easy to avoid them, you are already building strength running up and down them on most runs!
On top of that you are consistently doing S&C and lots of leg strengthening exercises.
So, the strength is there IMO. You don't need to push up those hills to maintain tempo. Tempo is not about holding X pace for Y time. Its about holding X effort for Y time.
If you are hitting redzone (above lactate threshold) during your tempo you are burning matches. Its likely you are burning those matches on the incline and recovering back to aerobic tempo on the decline. Your tempo pace will be within the threshold range, usually high Z3 to mid Z4 for longer tempo and Z4 for reps.
Sticking to the effort by HR, your pace may be a little slower on the hills but you will speed up again instead of recovering your breath on the decline. Overall smoother effort while still building the tempo minutes. Its not about slowing right down but just backing off enough on hills to keep them within your threshold zone.
Agee, the plan I'm following is pace only. I do keep an eye on HR for the easier stuff but haven't been doing much of that for the faster pace stuff. I need to change the screen on my watch to HR & HR zone and pay more attention!
Thanks both for the reminder. 0 -
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Annie get your Run wrote: »Yes, forgot the off bit
Brutal indeed then! I've missed S&C and eaten poorly all week. Dead bugs a nice gentle start methinks
Nice training there!0 -
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25th Jan 1 hour by feel - 5.30 miles @ 11:23 avg hr 137 time 1:00:26
I had done a mini trial on this a few weeks back to see what I needed to learn before really trying it out. I am always glued to the watch when I follow a plan or at the very least, have feedback coming to me on too fast/too slow etc. Since the try out, I've been focusing on how many steps I take per breath for my easy pace to get a much better feel for it and what the rhythm is like. It seems to have worked because today was a far better result than I had expected. Wrapped up for the cold including gloves and long sleeve both covering the watch.
I had a rough route in mind but the first mile is very downhill and is always way faster than my normal easy pace, today I tried to reign it in a bit more. By the same token the last mile home is very uphill and I mostly aim to finish my run at the bottom so I really didn't know what the pace up might be.. En route I had to stop briefly a couple of times to cross a road and let an elderly couple past a narrow path so I wasn't always entirely sure if I was in the right rhythm or not! I was trying to calculate how much distance I might have covered but anyone that knows me knows that maths and I don't get on, never mind maths while running. I got to the top of the hill and turned into the laneway beside my house thinking I was probably a good bit under as I came up the hill faster than I normally would (certainly felt like it anyway although turns out not to be the case...).
I really enjoyed this run, I was definitely well within my easy range, sometimes I run at the top range but I knew that wasn't the case today. Stopped the watch and saved it, then looked at the result - delighted I wasn't way off as I thought I would be!
Mile 1 10:38
Mile 2 11:30 (had a couple of very short stops here for traffic)
Mile 3 11:10
Mile 4 11:13
Mile 5 11:46
.29 13:48! up the hill..0 -
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29th January HITT 40 mins
Usual Friday 7am class, normally I really enjoy this, today I was just T.I.R.E.D.
Warm up: jogging/tin man/ split jumps x 2 rounds
3 rounds, 60 sec each exercise
Dynamic mountain climbers
Plank jacks
slow mountain climbers
Plank jump outs
#wrecked
Physio visit at lunchtime resulted in some foot stretches and a very painful session with her digging her elbow into my calves and hips - had to stifle a giggle as I thought of TBL and his physioterrorist!
30th January, Stride Repeats, 4.34 miles @ 10:48 avg hr 137bpm
This is my favourite workout in this plan. Opted to head up to the GAA pitches again. The weather was pretty ugly so it meant I could throw a few clothing options in the car and put on/take off rain gear if needed. No chance I was taking it off for the warm up anyway :eek:. Despite the weather, the place was busy with walkers so I found a path beside the pitch that goes between one side of the track and the other, in other words, unused by anyone else. There was a guy doing laps of the pitch itself, dressed in tights and GAA shorts but he is completely forgiven as he definitely had the face for it
. Paces were a bit all over the place as some were into a strong wind and I ran out of road for a couple which meant going around a corner. Thoroughly enjoyed these, I know the numbers don't mean much for such short distances but here they are.
Instructions for this run were 15 min warm up, 15 x 20 sec @ 150-200spm with 45 sec recoveries, 15 min cool down:
Warm up 15 mins @ 10:36
8:42
7:20
8:20
7:45
7:50
7:33
6:59
7:41
8:23
8:15
7:29
8:38
6:48:confused
8:11
Cool down 15 mins @ 10:48.
Foot was niggling during a lot of this.
31 January Tempo run 5.31 miles @ 10:34 avg hr 148bpm
This was a 15 min warm up, followed by 15 mins @ 9:39-9:59 and an optional 10 more mins @ 9:39-9:59, then 15 min cool down. It seemed to brighten up as the morning went on so headed out without a rain jacket or hat... #temptthegods. Yesterday, spotify suggested a daily wellness playlist for me, I had it on in the kitchen while I was baking and dancing so decided to play it again sam for my workout today. The songs are so catchy on it I literally danced down the hill for my warmup and into the park as the watch beeped for the first 10 min tempo. By now it was lashing and there was nothing for it but to plough on. The watch kept beeping at me saying I was going too fast but I eventually managed to settle into something of a rhythm listening to my upbeat tunes. Two laps of the park gave me 23 mins and I hit the lap button to being the cool down home. Tried to keep the HR low for this but I find my HR seems to be high in the rain. S Club 7's 'Reach for the Stars' came on as I got to the start of the big hill home and I bounced up the hill on my toes dancing as I went . No doubt the cars that passed were ready to call for the men in white coats but I didn't care, I was soaked to the skin, it was pouring rain but I was ALIVE! Was thinking of Lainyfrecks as she's always so positive on her runs although her taste in music is no doubt better than mine .
Warm up 15 mins @ 10:28
Tempo 23 mins @ 9:43
Cool Down 15 mins @ 11:41 + 3 mins @ 13:57 (uphill)
Interesting point to note on this run, I concentrated on running with my foot flexed/flat as it hit the ground with more pronounced knee lift and not a peep out of the PF today, marked improvement.
Having seen shotgunmcos's post about the GOWOD app for testing your mobility, I downloaded it and tried it out earlier this morning (before my run). Results were not altogether surprising
67% mobility score.
79% Shoulders
83% overhead
55% hips (they don't lie..!)
56% posterior chain (my hamstrings, glutes and lower back are always stiff)
50% ankles (the crux of my foot issues it seems..)
So I need to find a way to improve these now. It could be that I need to go back to a day per week of yoga.
Change of plan for the next week or so to see if it has any affect on my energy levels (although I feel great today). I'm going to run and workout on the same day, that will give me two full days rest a week. Will see how it goes..
Monday: rest
Tuesday: 7am strength class + evening run
Wed: rest
Thurs: 7am run + 6pm strength class
Friday: 7am HITT class + maybe some gentle yoga
Saturday Run
Sunday Run0 -
Annie get your Run wrote: »29th January HITT 40 mins
Usual Friday 7am class, normally I really enjoy this, today I was just T.I.R.E.D.
Warm up: jogging/tin man/ split jumps x 2 rounds
3 rounds, 60 sec each exercise
Dynamic mountain climbers
Plank jacks
slow mountain climbers
Plank jump outs
#wrecked
Physio visit at lunchtime resulted in some foot stretches and a very painful session with her digging her elbow into my calves and hips - had to stifle a giggle as I thought of TBL and his physioterrorist!
30th January, Stride Repeats, 4.34 miles @ 10:48 avg hr 137bpm
This is my favourite workout in this plan. Opted to head up to the GAA pitches again. The weather was pretty ugly so it meant I could throw a few clothing options in the car and put on/take off rain gear if needed. No chance I was taking it off for the warm up anyway :eek:. Despite the weather, the place was busy with walkers so I found a path beside the pitch that goes between one side of the track and the other, in other words, unused by anyone else. There was a guy doing laps of the pitch itself, dressed in tights and GAA shorts but he is completely forgiven as he definitely had the face for it. Paces were a bit all over the place as some were into a strong wind and I ran out of road for a couple which meant going around a corner. Thoroughly enjoyed these, I know the numbers don't mean much for such short distances but here they are.
Instructions for this run were 15 min warm up, 15 x 20 sec @ 150-200spm with 45 sec recoveries, 15 min cool down:
Warm up 15 mins @ 10:36
8:42
7:20
8:20
7:45
7:50
7:33
6:59
7:41
8:23
8:15
7:29
8:38
6:48:confused
8:11
Cool down 15 mins @ 10:48.
Foot was niggling during a lot of this.
31 January Tempo run 5.31 miles @ 10:34 avg hr 148bpm
This was a 15 min warm up, followed by 15 mins @ 9:39-9:59 and an optional 10 more mins @ 9:39-9:59, then 15 min cool down. It seemed to brighten up as the morning went on so headed out without a rain jacket or hat... #temptthegods. Yesterday, spotify suggested a daily wellness playlist for me, I had it on in the kitchen while I was baking and dancing so decided to play it again sam for my workout today. The songs are so catchy on it I literally danced down the hill for my warmup and into the park as the watch beeped for the first 10 min tempo. By now it was lashing and there was nothing for it but to plough on. The watch kept beeping at me saying I was going too fast but I eventually managed to settle into something of a rhythm listening to my upbeat tunes. Two laps of the park gave me 23 mins and I hit the lap button to being the cool down home. Tried to keep the HR low for this but I find my HR seems to be high in the rain. S Club 7's 'Reach for the Stars' came on as I got to the start of the big hill home and I bounced up the hill on my toes dancing as I went . No doubt the cars that passed were ready to call for the men in white coats but I didn't care, I was soaked to the skin, it was pouring rain but I was ALIVE! Was thinking of Lainyfrecks as she's always so positive on her runs although her taste in music is no doubt better than mine .
Warm up 15 mins @ 10:28
Tempo 23 mins @ 9:43
Cool Down 15 mins @ 11:41 + 3 mins @ 13:57 (uphill)
Interesting point to note on this run, I concentrated on running with my foot flexed/flat as it hit the ground with more pronounced knee lift and not a peep out of the PF today, marked improvement.
Having seen shotgunmcos's post about the GOWOD app for testing your mobility, I downloaded it and tried it out earlier this morning (before my run). Results were not altogether surprising
67% mobility score.
79% Shoulders
83% overhead
55% hips (they don't lie..!)
56% posterior chain (my hamstrings, glutes and lower back are always stiff)
50% ankles (the crux of my foot issues it seems..)
So I need to find a way to improve these now. It could be that I need to go back to a day per week of yoga.
Change of plan for the next week or so to see if it has any affect on my energy levels (although I feel great today). I'm going to run and workout on the same day, that will give me two full days rest a week. Will see how it goes..
Monday: rest
Tuesday: 7am strength class + evening run
Wed: rest
Thurs: 7am run + 6pm strength class
Friday: 7am HITT class + maybe some gentle yoga
Saturday Run
Sunday Run
67% is a decent starting point. My overall mobility was 58%. If you think your back, glutes and hams are tight, I was at 13%! I don't just see it as time invested to running but necessary for quality of life as we age. Interesting your shoulder mobility is good and undoubtedly due to your consistent S&C.0 -
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shotgunmcos wrote: »67% is a decent starting point. My overall mobility was 58%. If you think your back, glutes and hams are tight, I was at 13%! I don't just see it as time invested to running but necessary for quality of life as we age. Interesting your shoulder mobility is good and undoubtedly due to your consistent S&C.
What is this age thing you speak of. You got 100% on ankle mobility!!! This is an area I really need to focus on - any recommendations for improving it? I was surprised by my shoulder mobility as I can't bring my right arm up through my shoulder blades (you know that exercise where you put one arm down your back and the other up?). I've been doing yoga for many many years so I'd say my posterior chain is better due to that but I need to work more on my post run stretches.
The March challenge should be quickest to 100% in all areas :pac:0 -
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shotgunmcos wrote: »Hold that thought! I'll be looking for ideas..
Ankle mobility
https://youtu.be/8Pgi2s2b2BY
Hip mobility
Dance like nobody is watching!
A blast from the past there, I remember signing up for his stuff years ago, a quick search on gmail tells me 2016/17. Thanks for that.
I can definitely #dancelikenooneiswatching 0 -
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Annie get your Run wrote: »I was soaked to the skin, it was pouring rain but I was ALIVE! Was thinking of Lainyfrecks as she's always so positive on her runs although her taste in music is no doubt better than mine.
I love this & love that something as simple as some good songs can make you feel this way. I love running for that very reason, it can just lift your mood:)
I don't always feel it believe me but I do try to take as much positives as I can from each run ( some may call it being away with the fairies, but I don't mind that either) Oh god my taste in music is very very debatable & random, but again it's my playlist so who cares:P0 -
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