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The 'I just ran 5km, is anything (eek!) possible now?' log
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Brilliant
well done Mel - on the water thing I think its probably just practice to drink while racing, I used to gulp (too much) water now I take a few sips and dump the rest, sometimes all we need is to wet the mouth & throat (not the case during a hot summers race obviously!) It won't be long before the 5K & 10K are sub 30 and sub 60 respectively
Thanks Firedance. I have started to take water with me on my long runs now and just have little sips. I think the problem is more that my mouth seems to get dry and then i can't swallow so i start to almost panic because i need to swallow and can't. Having a tiny sip of water seems to be helping though.
Here's hoping for those sub 30 & 60 pbs 0 -
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thesimpsons wrote: »just read the whole thread and so delighted for you. I was at the first three of the Clare Run series as a supporter and thought to myself I'd love to be a part of it. I only started running myself end of Jan after many years of no real exercise. So today I ran my first 5k without stops. Hope to be doing the Clare Series next year as a runner not a supporter. great log. thanks
Well done on the 5k. I have loved the series, the runs have been fun and its great motivation. You should head down to the parkrun in Lees Rd on a Sat morning as well. 0 -
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I didn't get a chance to do an update over the weekend and time slips away quickly!
Sat was the Eamon Moloney 10k in Ennis
Sun 27th March: Slow 9km total time 1:09, avg pace 7:37. This is a lovely route, although it has some good hills in it. The legs weren't feeling too bad after Saturday's effort.
Splits: 7:23, 7:33, 7:24, 8:02, 8:10, 7:46, 7:12, 7:33, 7:37
Tues 29th March: Slow 8km with Cooper, total time 1:07:52, avg pace 8:27
Splits: 8:16, 8:13, 10:00, 8:57, 7:49, 8:46, 7:38, 8:02
Not much to say about this one, other than it can be frustrating running with a dog!
Fri 1st April: Probably about 1.5km
Tried to head out for a run iwth Cooper but he just wasn't interested in running and was stopping every 20m to sniff and investigate and I got annoyed with all the stopping and starting and gave up and walked instead.
Sat 2nd April: 5.56km total time 43:05, avg pace 7:44
Splits: 7:00, 7:49, 7:45, 8:11, 8:05
Made up for yesterday by heading for a run after work in Lee's Rd in Ennis by myself. This meant I then had to go home and then give Cooper his walk as well but it was a better option than constantly stopping and starting. I remember that I found the first km tough and I was significantly slower than the 10k i had done the weekend before. It made me wonder how I managed the 10k at that pace!
Sunday 3rd April: Long run 13km, duration 1:35, avg pace 7:14
Splits:6:54, 7:09, 7:02, 7:37, 7:43, 7:24, 6:57, 7:16, 7:28, 7:10, 6:58, 7:20, 7:15
Headed out with my neighbour for a long run, an extended loop from the weekend before. I was really happy with how I felt and the pacing and if I can get around the Sonny Murphy 10mile at a similiar avg pace then I'll be really happy. I was really happy to see that my pace on the hills stayed under 8:00.
Tues 5th: 5.6km, duration: 41:48, avg pace 7:22
Splits: 7:16, 7:57, 7:28, 6:56, 7:22
The legs were still feeling a bit sore from Sunday, but surprisingly felt really good when I ran, not heavy at all. I was also delighted as this run was with Cooper and probably the best he has ever done with very little mucking around. I was probably also a bit stricter with him, pulling him along, rather than letting him stop and sniff. Maybe because I was also going a bit faster than I normally would it kept him engaged and moving. Whatever the reason, I was on a bit of a runners high when I got home
Thurs 4th: 5.69km (ran 4.25), duration 46:32, avg pace 8:10
Splits: 7:12, 7:03, 7:36, 7:05, 10:21
Very important lesson learnt on this run - do not eat a load of chocolate brownies immediately before you run. My tummy was cramping badly and it was closest I have come to having a toilet disaster since I started back running. I actually had to stop running at the 4.25km mark due to the cramps and we just made it back home in time - sorry TMI :eek::o Anyway, lesson learnt! Other than that, it was another good run with Cooper.
So Sunday now is the big day with the Sonny Murphy 10mile in Kilnaboy. Feeling relatively confident about it. I have no idea what time to aim for or expect, so I'm just going to go out and do what I can.
I also today signed up for two half marathons My theory was if I waited until after the Sonny Murphy and it went badly then I might never want to run again but by having another race committed to, I have no choice now :P
So I'm going to do the Run Killarney half marathon in July and then for a treat and a week away I'm also going to the Rock n Roll half Marathon in Lisbon in October. Wish me luck :eek: :cool:0 -
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Thanks thesimpons - just back in from a little celebration
Sonny Murphy 10mile Race Report
Probably like much of the country the weather was pretty horrible here in Clare and I was NOT looking forward to heading out in it. I was up in my room, doing some rolling beforehand and the cat was on the bed. It made one of those noises cats do when they stretch out and then make themselves comfy and all I was thinking was 'that's what I want to do too!'
The race today was at 1pm so I took it easy in the morning - had my normal pre-run breakfast of a cinnamon & raisin bagel. At 12 just before leaving I also had two peanut butter rice cakes & an immodium just in case :eek::o
I decided to go for my 3/4 length pants simply because they are proper running ones. My longer ones aren't and if it rained they would not be very nice to be wearing. I also wore my shortsleeve top, windproof running jacket and took a beanie and gloves with me.
It was bloody freezing and the wind was blowing a gale so I decided to wear the beanie and gloves and I'm glad I did. I honestly don't know how people can wear just a t-shirt and shorts in this weather - obviously they run a lot faster than me!
My neighbour said she wanted to stick with me and not get too carried away. She suggested a pace around 7:30min/km. Considering we'd done a long run last weekend at 7:15min/km I said we could aim for more around that pace, but that'd we'd probably end up a bit faster. Secretly I was hoping for around 7:00min/km, considering I had done the 10km a few weeks ago at 6:30min/km but I wasn't really sure what to do / aim for so I didn't have a specific target in mind and was just going to go with how I felt.
The first three miles were tough - undulating and directly into the wind - at times it was like hitting a brick wall, especially if you were trying to run uphill at the same time a gust came along. Pace at around this time was in the mid 6:30s (min/km) and I mentioned to my neighbour that we were flying. She asked if I wanted to slow down but I said that I was feeling ok and to keep going. I picked up a bottle of water at mile 3 and held onto it until just before the finish, having little sips when i needed.
The highlight of miles 4 - 7ish was the wind at our backs. Ahhhhh:D Really gave you a push at times which was nice. By this stage my neighbour was probably 20-30m or so infront of me, not getting any further ahead but just enough that I couldn't really catch her. From about the 6mile mark I started to overtake a few people as well which was good encouragement to keep going.
The mile 8 marker was just at the entrance to the housing estate where I live. I had thought that it might be a bit hard to run past there, as my runs always finish there and knowing I still had 2mile to go could be a bit depressing. However I sailed past without a bother, helped no doubt by the fact that the rain had stayed away. If it was pouring with rain it may have been a different story. A neighbour was out cheering us on so I ditched the hat & gloves at this point as well as I really didn't need them.
Miles 8 - 10 are probably the hardest of the Sonny Murphy - it's more undulating again but your legs are now tired. I had a home town advantage in that I'd ran this section a few times so I knew what to expect and I'm glad i did. However I'd always ran it at the start, never on tired legs. My neighbour was still that bit in front of me but I just kept going as best I could. Past the 9 mile marker and shortly after that my watch beeped for the km marker and I knew there was just 1km to go. It's not an easy last km though, with an uphill and then a drag to the finish line. However I put everything I had into it and reeled in the girl in front of me and then caught up to my neighbour with a couple of hundred metres to go. I said to her to push on to the finish and then I was able to pass her to finish 8 seconds ahead I did feel a bit guilty about passing her though when she'd been that bit ahead of me since about mile 4 
Absolutely delighted to finish my first ever 10mile in what were pretty tough conditions. Just so glad the rain stayed away. Gun time was 1:50:21, no chip times given, however my watch time (which I started as we went over the start line) was 1:50:01 so I'm going with that. Would have loved to have found an extra 2seconds somewhere though
Splits: 6:32, 6:35, 6:45, 6:29, 6:44, 6:46, 6:31, 6:40, 6:38, 6:53, 6:40, 7:09, 6:37, 7:00, 7:07, 6:55
Avg pace: 6:44min/km
Overall, I really really enjoyed today's run. When I signed up for the series this was the only one i was really worried about and now I'm just so proud of myself for having accomplished it and at that pace. As a series finisher we also got this which I am pretty proud of...
Next up now is the Wings for Life in Melbourne on the 8th May 0 -
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Thanks Neady...i like the way you phrased that - makes it sound like i head out for 10mile runs all the time!
Tues 12th: 5.35km, 38:47, avg pace 7:07
Splits: 7:40, 7:04, 7:01, 7:21, 7:14
Headed out for an easy recovery run at lunch time today. The weather was perfect for running and the legs felt surprisingly good. I'm noticing the benefits of rolling - i think if i hadn't have rolled Sunday and Monday night my legs would be feeling a lot heavier. Not sure if i believe the time on the first split - i had started running before my watch locked onto a gps signal...not sure how that effects it, but anyway it really doesn't matter as i was feeling comfortable and it was just so good to get out. I'm going to try as much as i can to do a couple of lunch time runs during the week, not only do i have the advanatge of not having to worry about Cooper, but i've signed up for a half marathon in Lisbon in October and the weather could be quite warm...at least running in the middle of the day here will help me in some little way to get used to running in warmer conditions (although as an Australian you'd think i'd have no problem with that) 0 -
Thurs 14th April: 6km, 43:42, avg pave 7:16min/km
Splits: 6:58, 7:18, 7:47, 7:14, 7:03, 7:15
Headed out for a run after work with Cooper, had another really good run with him. I think I'm running a bit faster so it means he is running faster and doesn't get as distracted wanting to sniff everything which makes a big difference.
Saturday 16th April: 7.10km. 54:16, avg pace 7:38min/km
Splits:7:05, 7:46, 8:02, 8:01, 7:45, 7:04, 7:41
I worked overtime all day Saturday so got out for this run in the evening, again with Cooper. A bit slower than the last few runs but still just as enjoyable
Sunday 17th April: 8km, 57:43, avg pace 7:12min/km
Splits: 7:01, 6:58, 7:26, 7:10, 7:42, 7:06, 7:01, 7:09.
Headed up to the Burren for a run past Mullagh More with Cooper and my neighbour. We ran some of the Sonny Murphy route again as well, this time in reverse. The loop that we ran today had been flooded since December and only cleared a few weeks ago. It was such a beautiful morning for a run and such a contrast to last weekend! The pace was a bit faster than I would have wanted as this was meant to be my slow run, but I guess Saturday's run was the slow one now :P
Total for the week:26km
This week I'm starting my half marathon programme. I'm going to have a go at the Nike 14week programme. It might be a bit much as it is 5 runs a week with 2 speed sessions, however I figure I can always drop one of the speed sessions if I'm not managing. However I'm flying to Australia on Friday evening so that messes around with the first week already The plan at the moment is to run tomorrow, Wed and Fri before my flight and then hopefully go for a longer run on Sunday once I get home. Any advice for running after a long flight would be great. 0 -
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I've signed up for the Killarney half in July and also for a half in Lisbon in Oct :eek:
That's great, you'll have two months to improve on and learn from Killarney. You'll do great if you follow the plan and make sure you hit the longer runes every week - you've 10 miles done so another 3 won't be a bother to you and you've all those hills around Corofin to train on 0 -
Week 14, Run 1
6.2km, duration 56:34, avg pace 9:05
Splits:7:00, 7:56, 7:52, 7:36, 17:51, 6:46.
First run in my half marathon plan. Tonights plan was a run between 3 - 8km, starting very slowly and progressively getting faster. The starting slowly bit is going to be tough, especially when I run with Cooper as he's just so excited to get out & get going. I was conscious at the first km that we were going too fast and did slow down, and then I was helped by some traffic obstacles and Cooper stopping and starting himself a bit which pushed the pace up. This was a simple out and back run that is nice and flat and on the way back we passed a house with some of Cooper's little fans, so we had to stop there for a good while so they could all have a pat of him, hence the nearly 18min split! (no autopause on map my run, polar battery was flat ) So because I'd had that long stop, I decided to really try and push the last 2km home. I don't know what the 5th km actually was but it felt tough and I can see the last km was faster so I'm happy with that as it can be tricky keeping the pace up going through the village.
Tomorrow will be some intervals at lunch time :eek: Hopefully the weather is as good tomorrow as it was tonight.
Distance for the week: 6.22km
Distance covered since starting the plan: 6.22km0 -
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Sounds like you're flying at the minute! Keep it up what plan are you following at the minute?
It's a Nike half marathon plan. I looked at quite a few and just seemed to like this one for some reason. I'll probably tweak the long runs a little though (start out at 10k not 6.5 and try to get up to a few more km in than 17) but mostly i'm just going to give it a go and see how i get on.0 -
Just want to say I am really enjoying reading your log. I only recently started running, a complete novice. at 48! Have done a couple of 5km runs and finished in 32 minutes. Reading about how well you have improved your distance and times has really inspired me. Hopefully I will get to where you are now someday. Thanks for sharing.
Thanks Gypsylee. Well done to you too, both taking up running at 48 and doing that time It took me nearly 12 mths to do that time for 32min and i'm a good 10yrs younger 
. Actually, offically i haven't done a 5km in 32min, but my 10k, 5km split was just over 31min so i'm counting that!
You'll have to start a log - i have found it very handy to have to look back on & refer too.
Good luck with the running 0 -
Week 14 Run 3
5km, duration 34:52, avg pace 6:56
Splits: 7:29, 7:30, 6:43, 6:29, 6:31
Today's update comes to you from Shannon airport where i'm waiting to start flights home Today was a recovery 'progression' run. There didn't feel to be anything 'recovery' about it other than the short distance! I headed out at lunchtime again into the warm sun, thinking of the logs and race reports i had been reading from those who did the Bostom Marathon earlier in the week. A few degrees really does make a difference and from what i read, Boston was a good bit hotter than the west today. Something i will keep in mind for The Lisbon half in October as the weather could do anything there at that time of year.
My aim today was to try and do each km faster than the previous. I didn't quite acheive it and i think i started out too fast and then made too big a changes to my pace. But it's all learning and it was a fun, if tough run. I was surprised to see that km 2 was the same as km 1 because i felt like i picked up the pace for that one, but not enough and then inhad a big change in pace for km 3. Happy to then have gone faster for km 4 and i'm not surprised that km 5 was similar - i had traffic lights and pedestrian traffic to contend with as well as just feeling it from the run.
Next run is a long slow run - hoping to do 10k on Sunday after getting home. Will see how i feel. It's very hilly where i am from in OZ as well...i keep trying to tell myself it will make me stronger rather than letting them scare me!
Total for the week: 20.74km
Total since plan started: 20.74km0 -
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First run at home. My parents live on a hill, so there's no escaping them. My home town doesn't have long drags...it has short steep hills, or long steep hills. Sadly, my parents live on a long steep hill :P
Total for the week: 31.09km
Total since plan started: 31.09km
No harm hills will build strength you'll never get on the flat, just take it easy as your hips in particular might object! 0 -
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No harm hills will build strength you'll never get on the flat, just take it easy as your hips in particular might object!
Yes, i noticed tonight that my right hip was a little bit achy. It's always achy but def something to keep an eye on. My quads are feeling it too, wishing i had my foam roller. I ordered one online before i arrived, but it hasn't arrived yet.I must say I did think it was your parents you were saying couldn't escape from and not the hills
Great to see you getting stuck straight into the training after arrival! Keep it up!!!
Lol, it does read like that doesn't it! I'm happy i got out for a run yesterday, i think it has helped with the jetlag actually as i'm really not feeling any.
Week 13 Run 1
5.81km, duration 45:22, avg pace 7:47 min/km
Splits: 7:29, 7:59, 7:26, 8:14, 7:51
Short run this evening, headed out at dusk as it had been a very warm day for the time of year. Was a lovely time of day for a run and another hilly route. I'm finding on some of the hills i'm having to get up on my tip toes to be able to run up them, not sure if that is ok, but i don't think i'd make it up them otherwise.
Total for the week: 5.81km
Total since the plan started: 36.90km0 -
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