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Am I Running Or Jogging?
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Well done Max. A very solid race despite yourself
. Think I kinda drifted into the JB as well. Race you to sub 20 :eek:
Thanks, I was actually just reading your report and it was a fab result for yourself well done. Eh... I think you might have me at a bit of a disadvantage in that contest though.
The Black Oil wrote: »Well done, Max. How's the sleep these days?
Cheers. Same as it ever was I'm afraid and I doubt if it's gonna change
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I kicked off the graduate plan base phase yesterday and by day two my legs are already in shock from the sudden increase in volume.
Tuesday, Plan 45 Mins Very Easy
I really like the fact that this plan is all based on time rather than distance. I just makes more sense to me and also means it's easier to plan your runs because, well, you know exactly how long they're going to take. That said, I fecked this one up by running it way too fast. The plan comes with a link to a particular pace calculator and its idea of 'very easy' is a thousand miles from mine so I ignored it. I was a bit tired yesterday and it was a long time since I'd run as a commute with the bag, etc. so this felt a bit sloggy.
Total: 8km @ 5:56/km
Wednesday, Plan 60 Mins Progression - Easy to MP
After having disregarded the calculator's easy pace yesterday, Myles appeared in the graduates thread and suggested that yes, we really should use those paces. Now it seemed a bit pointlessly headstrong to ignore the man who came up with the plan and has a 2:43 marathon under his belt, so I thought I'd give it a go. Started out at 6:30/km and gradually worked up to about 5:30/km over the hour. Turns out I actually really enjoyed it and it felt like a really productive run. I had gone out feeling absolutely wrecked and got home feeling pretty good.
Total: 9.9km (ARG! :mad:) @ 6:02/km
Only thing I'm a little confused about is what MP should be in the context of this plan. Because after my recent 5k, that calculator claims my marathon pace is about an hour quicker than my actual marathon was last month. :pac: I compromised by choosing a pace about 10 seconds quicker than my PMP had been during marathon training.0 -
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Well that was more like it! First long run since DCM. Not long by marathon training standards but still...
Plan: 1 Hr 30 Min Easy
I was very disciplined and kept it close to 10 minute miles (for all you imperialists), although it was still a little quicker than what the calculator says I should have been at... I'm a bit under the weather so I wasn't really feeling it for the last half hour but it was grand really. I did a loop around Marlay Park and immediately remember why I had decided against doing that on weekends. Dog leads, kids on tricycles, it's a minefield. And God I'm such a grump. :pac: It's nice to get back in to double digit runs.
Total: 14.6km @ 6:07/km
That brings me to a more respectable 47.8km for the week. Agonisingly just short of 30 miles. 0 -
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Tuesday, 60 Mins Very Easy:
I got in from work and sat on the bed for a minute. I must have lay down by accident or something because next thing I knew it was 9 o'clock...
Total: 0km @ 0:00
Wednesday, 60 Mins Progression:
I was looking forward to this and it didn't disappoint. It was to be progression from Easy to MP over the hour and I used my MP according to the calculator (5:05/km), even though it's a hilarious amount faster than I could hope to hold for a marathon. For training purposes it seemed more appropriate.
I peaked a little sooner than perhaps I should have and ran a good chunk of the second half of this at MP but I really enjoyed it. The fastest split ended up being 4:54. This time last year that would have had me on my knees, but instead I found it handy enough.
Total: 10.7km @ 5:37/km
Thursday, 60 Mins Very Easy:
I felt a bit tired for this one, but that just made it easier to stick to the prescribed pace. Not a lot to report really.
Total: 9.2km @ 6:29/km
Saturday, 1 Hr 45 Mins Easy:
My longest run since DCM. I headed out around 3 and got home just as the last of the twilight faded. It was fairly calm when I started out but it didn't take long before it got a bit stormy and it ended up raining for most of the time, along with a few blasts of wind. Still, I enjoyed it for the most part.
I ran down to Marlay Park and did a couple of laps. It was pretty much deserted, unsurprisingly, but there were a few other runners braving the conditions. Obviously they too wanted their fix of smugness on Christmas Eve. I got a gentle hug from one chap who came up behind me and passed on the inside where there wasn't quite enough room so he had to sort of put his arm around me as he squeezed past. Spreading a bit of Christmas cheer I suppose.
My legs felt notably stronger than usual throughout this run. Once past the hour they didn't seem to be tiring as quickly as they did during marathon training, and my form seemed to hold for the entire run which was nice to see. I was ill prepared though and the nipples were torn off me by the time I got home. :pac:
Total: 17km @ 6:12/km
I have 50 minutes planned for tomorrow which I should get out of the way early enough before the festivities kick off in earnest. Happy Christmas everyone!0 -
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Maximus Alexander wrote: »My dad makes an incredible After Eight cheesecake and he sent me home with about a third of it. I've to eat it tonight:D:D really?! 0
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Maximus Alexander wrote: »It just sounds better that way than "I've no self control so I'm about to a scoff the whole thing"
You're amongst friends here MA, you can be completely honest with us I hope it's as good as it sounds 0 -
Maximus Alexander wrote: »It just sounds better that way than "I've no self control so I'm about to a scoff the whole thing"
Ya, see, we would have understood that 0 -
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Today, 50 Mins Easy (Last 5 Mins Threshold):
Last run of 2016 in the bag! I felt a bit weird setting out for this run, sort of like I was having a sugar crash. I'd only had 3 slices of toast to eat all day so that might have something to do with it. It passed anyway, after about 20 minutes or so.
There was a nasty bit of wind out there and the unfortunate thing about where I live is that I always seem to be running into the prevailing wind at the same time that I'm heading uphill so in those conditions it's quite hard to maintain an effort that could legitimately be called 'easy', but I was close enough. It made it impossible to do the threshold part correctly though since I couldn't rely on pace and have no idea what threshold effort should feel like. I maxed my heart rate, so I reckon I got it wrong. :pac:
I should probably put down this beer and have something to eat now.
Total: 8.4km @ 5:55/km
That's the year finished anyway. 171.3km for December and lots more than that for the year.
Happy new year all!0 -
1 Hour 45 Mins Easy:
I haven't been drinking very much very regularly during the last year. The hangovers just don't seem worth it anymore and I prefer running anyway so apart from enjoying a bottle or two once in a while, there have been very few sessions. My tolerance has fallen as you might expect, so when someone kept topping up my Prosecco last night and there were a few beers thrown in to boot... Well I paid the price for it this morning.
Setting out for my first run of 2017 I was in no mood for it whatsoever, but at the same time I knew it would make me feel better and it didn't disappoint. I felt surprisingly good throughout, my legs felt strong and full of beans and I once again found myself feeling like I could hold the pace all night.
And yet I struggled. My uhh... let's say stomach... was pretty upset throughout the run and there were a number of times where I was almost left with no choice but to 'become a real runner'. But I really don't want to be a real runner. I'd be perfectly happy to run for the rest of my life without ever being a real runner. So in the end I had to cut this one about 10 minutes short when I got near my house, even though if anything the rest of my body was desperate to keep going because I was feeling so good.
Total: 15.6km @ 6:10/km
54.3 km (33.7 mi) for the week.
A quick look back at 2016, I raced these distances and set these PBs:
5k: 22:19
5 mile: 39:53
10k: 49:41
10 mile: 1:23:40
HM: 1:48:53
Marathon: 4:28:40
The 5k is the most recent and even that one I'm confident I could beat right now. I reckon I have a 21:5x in me. The rest of them are looking very soft by comparison and if I can get myself to a race of each distance in 2017 I'll be pretty confident of bettering them all. The marathon quite substantially!
My main goals will be to shoot for the stars and try for a sub 20 5k this year. It won't be easy and failing that I'd still be pretty pleased to get sub 21.
After that I'll be hoping to tackle 3:45 in DCM '17, but again a failure will be acceptable so long as I get the sub-4 monkey off my back. The rest of the distances an appropriate PB will do, they won't be specific targets.
I realise I'm probably doing this arseways by focusing on the two most diametrically opposed distances, but I'm a mystery wrapped in an enigma. :pac:0 -
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Setting out my stall now with some more formalized targets at each distance for the year ahead:
To be honest, looking at that they all seem way too optimistic or mind bogglingly difficult at this point.
The 5k looks most achievable because I don't think I'm a million miles away from it as it stands. I mean what's a minute or so between friends? Followed by the marathon which should seem like childsplay come October if training goes well all year (fingers crossed).
Everything in the middle though seems like a hilarious longshot. The thoughts of holding a pace starting with a 4 for more than 5k are madness in my eyes, but sure we'll see what happens. :pac:
If I hit any of these this year I'll consider it a success...0 -
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Maximus Alexander wrote: »Setting out my stall now with some more formalized targets at each distance for the year ahead:
They are all so close to what I am hoping to target this year. I thought a 3:45 marathon would be doable until I see that its 5:19 per km average, that is tough.
Like you I think the 5k could be knocked out without too much hassle but the others are tougher.
Best of luck with them.0 -
Maximus Alexander wrote: »I've Terenure 5 Mile, the Dublin Race Series and DCM in mind at the moment, but I'll need more. I'll be keeping an eye out for things in the 5k to 10k range in the first half of the year anyway. I'm open to suggestions!
There's a great 10K in the KClub organised by BHAA on 8th April, its pretty fast although not chip timed so just make sure you're only a few rows from the top at the start. There's a super fast 5 mile race on 30th May also BHAA in Dunboyne, I'm not at all biased
although others will tell you it's a fantastic target race too. 0 -
They are all so close to what I am hoping to target this year. I thought a 3:45 marathon would be doable until I see that its 5:19 per km average, that is tough.
Like you I think the 5k could be knocked out without too much hassle but the others are tougher.
Best of luck with them.
Yeah it's daunting all right, but then everything I managed to do last year would have looked much the same last January. Gotta set those sights high or else we'll get lazy. Good luck!Annie get your Run wrote: »There's a great 10K in the KClub organised by BHAA on 8th April, its pretty fast although not chip timed so just make sure you're only a few rows from the top at the start. There's a super fast 5 mile race on 30th May also BHAA in Dunboyne, I'm not at all biased although others will tell you it's a fantastic target race too.
Thanks for that. I've noticed BHAA mentioned a few times around here all right so might be time to dip my toes in. That 10k comes a little early for the graduate plan but I'm sure I could squeeze it in all the same.
I'm also tempted to sign up for IMRA and give one of them a try at some stage...0 -
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Thursday: 60 Mins Very Easy
I was still knackered going out for this. In fact I was extremely close to deciding not to do it, but I thought better of it and felt better for it. It made it really easy to stick to the plan at least. The knee made itself known again later, but even less so than the previous day so I wasn't too worried.
Total: 9.5km @ 6:18/km
Today: 50 Mins Easy + 4x200m 5k Pace
Ah sleep, glorious sleep! Back to myself today and no trouble whatsoever with the knee. In fact my legs felt very fresh indeed. I had picked a nice stretch of footpath that measured 200m on Google Maps for the intervals. It was in a local, unlit field though so I did them about half way through the run to make sure I had it out of the way before it got dark.
The intervals were great crack, but predictably I did them way too fast. I mean, I completely knew I was going too fast if I'm honest, but it felt really good and I was enjoying myself. I was skirting close to 20kph at one point (3:04/km
) and I loved it! I jogged the 200m back for recovery and then went straight back to my easy pace after. It did take a while for my heart rate to calm itself though after the last one...
Total: 9.7km @ 5:56/km0
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