Hard work beats talent when talent fails to work hard

chickey2

Hannibal Smith wrote: »

*whispers* she brought prosecco to the beer mile

I'm definitely training for that next year!

laura_ac3

Well done chickey, great report. Tough luck on just missing the sub 40 - next time and it sounds like you should tackle another 5k again soon.

chickey2

Was supposed to do a long run today but was sensible and did a short recovery run instead. Went to the zoo in the morning which involved a lot of walking (with the added weight of a tired 4 year old towards the end! ). Headed out after we got home. My legs were more tired than I realised so took it very easy.
6.2km @6:45 HR 147

I'm lazing on the sofa now with my legs elevated.

Weekly total: 33.1km. A bit on the low side due to the lack of long run today.

So tomorrow I start my 12 week half marathon plan! And the first day is a rest day which is just as well.

aquinn

chickey2 wrote: »

So tomorrow I start my 12 week half marathon plan! And the first day is a rest day which is just as well.

Morning, what half marathon and what plan? Am hoping to finally start one on Monday to successfully do and more so enjoy the Dublin Half.

RedRunner

Well done Saturday Chickey. Nice running!

chickey2

aquinn wrote: »

Morning, what half marathon and what plan? Am hoping to finally start one on Monday to successfully do and more so enjoy the Dublin Half.

I've signed up for the Dublin half too! It was my target race last year and I did it in 1:57 which I was thrilled with. This year I've a lot more distance in my legs and following a "proper" plan so will be interesting to see how I do.
I'm doing the 31-47 mile (50-76km) plan from the Faster road running book. Problem is in supposed to be up to 50 km a week but I'm only at 40 so might slightly shorten some runs for the first couple of weeks.

annapr

chickey2 wrote: »

I've signed up for the Dublin half too! It was my target race last year and I did it in 1:57 which I was thrilled with. This year I've a lot more distance in my legs and following a "proper" plan so will be interesting to see how I do.
I'm doing the 31-47 mile (50-76km) plan from the Faster road running book. Problem is in supposed to be up to 50 km a week but I'm only at 40 so might slightly shorten some runs for the first couple of weeks.

You'll definitely take a chunk off that time... do you have a target in mind at this stage or is it too soon?

chickey2

annapr wrote: »

You'll definitely take a chunk off that time... do you have a target in mind at this stage or is it too soon?

No target yet, I'll see how I'm doing closer to the race and decide then. I'm sticking with the heart rate training so not really looking at pace right now.

Today I was killed with the heat!! Did my first run of the plan 10k general aerobic plus 8x100m strides. I went out at 9am as I'm on holiday so got a lie in! Problem was it was roasting already. HR was supposed to be 146-166 but I found it hard keeping it there even though I was going very slow. I think I did the strides too fast though , I usually do shorter ones. Managed 7 before my HR hit 188 so just jogged home.
Total 9.6km @6:21 Ave HR 163

chickey2

Wed 1: 13km endurance: my understanding of these long runs is to run at an easy pace but increase pace as you go along. My HR aim was for 151-171. I'm off work at the moment so had time to head up to the reservoir. It was lovely but I ended up with my own halo of midges which wasn't very pleasant. I managed to swallow a few (protein on the run!) and then I inhaled one up my nose. I could feel it wriggling around in there so had no choice but to perform my first ever snot rocket! It's OK though as dubgirl said its OK, real runners do snot rockets. I now feel like I'm a proper runner 😠. My poor mother would be horrified!
Anyway, run went well although I got a bit carried away at the end and HR went up to 175. The fly in the nose might have contributed to that though. I cut the run 1km short as I'm conscious of not increasing my distance too quickly this week.
Total: 12km ave pace 6:14 (ranging from 7:00 to 5:40) HR 162 (143-175)

Thurs 2: rest. Spent the day in tayto park so it was active rest!

Fri 3: LT intervals, 14 min, 4 min jog, 12 min. Was quite tired heading out for this. I'd intended to get it done in the morning but do didn't make it out of bed in time. More family time today so it was past 4 before I got a chance. Did a 15 min warm up then hit the first interval. It was fine once I got into it. The 4 min recovery went very fast and the second interval was hard. HR went right up. Was glad when it ended and had a very slow cool down as I could get my HR down.
Total 10.5 km
first LT 14 min 5:12/5:08/4:50
Second LT 12 min 5:24/5:18/4:48

So far the new plan is going well, rest tomorrow then another long run on Sunday.

Hannibal Smith

It was you I saw wasnt it?

chickey2

Hannibal Smith wrote: »

It was you I saw wasnt it?

It was! :-) I was almost home after my 16k and dying for the loo so couldn't stop!

So 16km today, mostly in the pouring rain but it was lovely! The rain washed the pollen and bugs out of the air so I could breathe. I did get stung my nettles though, but I was so full of antihistamines I didn't even notice til I got home.
Total: 16km @6:08 HR158

Weekly total: 48.1km

Hannibal Smith

chickey2 wrote: »

It was! :-) I was almost home after my 16k and dying for the loo so couldn't stop!

So 16km today, mostly in the pouring rain but it was lovely! The rain washed the pollen and bugs out of the air so I could breathe. I did get stung my nettles though, but I was so full of antihistamines I didn't even notice til I got home.
Total: 16km @6:08 HR158

Weekly total: 48.1km

Youre grand only realised it was you when you were right beside me. Couldnt see you under the cap

chickey2

Aaarrrgggg! I'm in the middle of nowhere out West and realised I've forgotten to pack my running bra! After my runners it's my most important bit of gear. Might have to do some walking instead of running :-(

Firedance

chickey2 wrote: »

Aaarrrgggg! I'm in the middle of nowhere out West and realised I've forgotten to pack my running bra! After my runners it's my most important bit of gear. Might have to do some walking instead of running :-(

how about 2 ordinary bras?, saw that recommended before by someone, might be worth a shot

Bungy Girl

chickey2 wrote: »

Aaarrrgggg! I'm in the middle of nowhere out West and realised I've forgotten to pack my running bra! After my runners it's my most important bit of gear. Might have to do some walking instead of running :-(

Aargh, disaster. I'd rather forget my runners. Sorry I am no help

annapr

chickey2 wrote: »

Aaarrrgggg! I'm in the middle of nowhere out West and realised I've forgotten to pack my running bra! After my runners it's my most important bit of gear. Might have to do some walking instead of running :-(

ouch. Depending on where you are, most middling towns have sports shops now or an elvery's... I know, because I did a 30 mile round trip to buy the same item last year

Ososlo

Firedance wrote: »

how about 2 ordinary bras?, saw that recommended before by someone, might be worth a shot

yep that's what I'd suggest too. Three even:) Tighten up the straps too.

chickey2

Thanks for the suggestions. I could buy one but I always get the proper €50 ones and I have 3 at home so can't justify another one! If I tried the two together then I have to wear one when I go out for an anniversary dinner tomorrow night. I'm home on Wednesday so think I'll just skip Tuesdays run and head out as soon as I get home.
No big deal but I'm annoyed with myself!

chickey2

Got home on Wednesday and despite a mild hangover and a nap in the car which made me groggy I just went out as soon as I got home. Felt much better after (as always!).
Took it easy but threw in a few strides at the end.
Total 13.24km @6.29 HR 162

Thurs: rest. Was tempted to do the session I missed on Tuesday but decided against it so went to see the minions movie instead. It was a lot better than I had been expecting!

Fri : the plan was LT intervals, 18&12 mins with 4 min recovery. I got up early and stupidly forgot to check the plan so forgot the times. Took a guess knowing the total was 30 mins so did 16&14. Not sure what difference it makes? Anyway, it didn't quite go to plan. Did the first interval but as I slowed to a jog I realised I really needed a toilet, like REALLY needed one. Luckily I was in the park rather than the dual carriageway so I had to nip into the woods. So my 4min recovery was slightly longer than planned. Felt much better after the pit stop so carried on with the second interval.
Total: 10.65 km (LT interval 1: 16 min, 3.06 km, interval 2: 14 min, 2.65 km)

Plan says rest tomorrow but I'm conscious of the 11km I missed on Tuesday so I might do a slow short recovery tomorrow to keep the distance up.

Bungy Girl

chickey2 wrote: »

Thurs: rest. Was tempted to do the session I missed on Tuesday but decided against it so went to see the minions movie instead. It was a lot better than I had been expecting!

Fri : the plan was LT intervals, 18&12 mins with 4 min recovery. I got up early and stupidly forgot to check the plan so forgot the times. Took a guess knowing the total was 30 mins so did 16&14. Not sure what difference it makes? Anyway, it didn't quite go to plan. Did the first interval but as I slowed to a jog I realised I really needed a toilet, like REALLY needed one. Luckily I was in the park rather than the dual carriageway so I had to nip into the woods. So my 4min recovery was slightly longer than planned. Felt much better after the pit stop so carried on with the second interval.
Total: 10.65 km (LT interval 1: 16 min, 3.06 km, interval 2: 14 min, 2.65 km)

Nice pace on those LT intervals!

Going to the Minions movie on Sunday. Actually really looking forward to it, love them! (:o)

Murph_D

Nice going. Will be doing that LT session myself later as I'm a day behind the plan this week. Wouldn't worry about the 16/14 thing, the 30 mins is the main goal. How are you finding the plan? You seem to be getting into it well. I'm still finding it a bit strange!

chickey2

Murph_D wrote: »

Nice going. Will be doing that LT session myself later as I'm a day behind the plan this week. Wouldn't worry about the 16/14 thing, the 30 mins is the main goal. How are you finding the plan? You seem to be getting into it well. I'm still finding it a bit strange!

I'm liking it so far. I was doing clearliers plan before this which is kind of similar so its not a big change.

chickey2

I was good on Saturday and did a 5k recovery run. It was taken very easy as i took the young lad with me on his bike so there was several stops to push him up a hill or wait for the green man!
Total: 5km @6.52 HR 139

Sunday 12th: 18K endurance. My longest run since DCM I think! I decided to do a new route as I was getting a bit stuck in a rut. Headed out towards Marley park, in the Grange road gate and out the back gate, then back over the M50. It was a good estimate as it was almost exactly 18K. I really enjoyed this run, I don't know if it was the novelty of a new route or what but I felt great despite the humidity. HR was supposed to be 151-171 and my average worked out at 161 so happy with that.
Total: 18km @6:00 HR 161

Weekly total: 46.9km. A bit disappointing but missing that 11km run really reduced my distance. One of these weeks I'll get over 50K! I can't even say it was 30 miles as it works out at 29.14 miles!)

I'm thinking of doing the paced mile in Phoenix park next week. I've only done a mile once and that was on Christmas day for the Goal mile. It was a bit of a disaster for several reasons. I can't even remember what my time was, 7:25-7:30 I think. Anyway, I'm hopeful I can do a 7 minute mile now so would love to do it with a pacer.

Bungy Girl

chickey2 wrote: »

I'm thinking of doing the paced mile in Phoenix park next week. I've only done a mile once and that was on Christmas day for the Goal mile. It was a bit of a disaster for several reasons. I can't even remember what my time was, 7:25-7:30 I think. Anyway, I'm hopeful I can do a 7 minute mile now so would love to do it with a pacer.

Do it! Do it for those of us who can't !

annapr

Bungy Girl wrote: »

Do it! Do it for those of us who can't !

G'wan g'wan g'wan!

chickey2

I wasn't sure how this week was going to go as I was back at work after a two week break and I started new hours. I'm now on a 4 day week but its compressed so I'm still doing the same number of hours. I wasn't sure how I was going to fit running in too! Its going well so far though.

Mon 12: Rest and day off work!

Tues 13: 13km general aerobic with 6*short hills & 6*100m strides
Decided running in to work was the only way this would work. Was out the door just after 6 and had a lovely run through the park amongst all the rabbits! Found a hill about half way so did the hills there then saved the strides til towards the end. I love strides! Always finish buzzing after them. Don't think they were quite 100m though.
Total: 12.5 km (ran out of time!) @5:52 HR 154. This pace seems quite fast but it was all downhill and my HR was grand so kept going.

Wed 15: 14km endurance: Another downhill work commute. Went the long way to increase the distance. Still ran out of time again so stopped at 13.65km. Will have to start getting up even earlier 😥 pace was 5:38 HR 159 so another fast one (for me!). I pm'd clearlier to ask about the fast pace but low HR when doing these downhill runs and he said to try and go with effort rather than pace. The endurance runs start off easy and finish up at the low end of lactate threshold so I was happy this went as planned. Might have to do a run home at least once a week which is all uphill to make up for it.

Thurs 16: rest. Walked to the luas (1 mile) and got that to work. It only saved me 15 mins over running in!

So the running in to work is going well. The longest weekday run in this plan is 18km so I'll just have to get up extra early that day, but most are 11-14km which is fine.

I'm supposed to do 19km on Sunday but I have a big night out on Saturday so might do it Saturday which means I can't do the paced mile. Now I know there's a few of them I don't feel bad missing it.

annapr

? there are other paced miles scheduled?

chickey2

annapr wrote: »

? there are other paced miles scheduled?

Looks like it. http://phoenixpark.ie/media/Events%202015.pdf
It's not on the website so its not clear.

Forgot to say I noticed my plan calls for a tune up 8-10km race on 5th September so I just signed up for the lakes 10k. That was handy!

Bungy Girl

chickey2 wrote: »

Forgot to say I noticed my plan calls for a tune up 8-10km race on 5th September so I just signed up for the lakes 10k. That was handy!

Cool. The lemon muffins after are the stuff of legend.

chickey2

Fri 17: 13km with 18min@LT/4 min jog/15 min @LT: Another downhill commute with the intervals thrown in. No need for a toilet stop this time! 3.56km in 18 min and 3km in 15 min. Happy with these.
Total: 13km @5:35 HR 167

Sat 18: A rest day as per the plan but had considered doing the paced mile in the park, then thought I'd do my long run as I was going out that night. When I woke up my legs were really tired so just took a rest day as I think I needed it.

Sun 28: 19km with last 3@LT: was out last night but made sure to drink lots of water with my wine and got a lie in so felt surprisingly well. Started off nice a slow despite a high enough HR. Just kept the effort easy and gradually relaxed in to it. Had a tight left calf for the first 5k (probably due to heels last night) but it eased off after about 5k and is fine now. I thought it was the last two at LT so only did two. Probably just as well as the HR was at the max of the LT range when I finished.
Total: 19km @6:21 HR 163 (last two km 5:09/5:28)

Weekly total: 58.15km.
So glad I hit the 50 k mark and then some! Next week is a step back week (51km) which suits me fine. The following week hits 64km!