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Times, they are a changin'
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05-11-2015 10:51am#1After training for and finishing DCM 2015 (race report here), I am starting a new training log for the next stage of my running journey.
I do have an old log but started it not realising how training logs worked here and I didn't use it to its full potential. I haven't logged any running on there since early this year so it's not very useful and I felt I needed a fresh start.
I hope this log will be different!
Running background: Started running in July 2013, loved it and have been running ever since. April 2015 started training for DCM and, over the course of my training, increased my mileage from 10 miles a week to 30+ miles a week, went from running 5 miles to my longest run (pre-marathon) of 18 miles. This was the first time I followed a real training schedule and I found I really enjoyed it. I fully intend to do another marathon in future!
Running plans: Working with Myles Splitz who is helping me with a plan to improve my times over 5 and 10k. Current 5k race PB (putting the P in PB!) is 38:29. Myles' plan for me includes S&C which I am used to as I've been cross training with weights since summer 2014.
About me: The name says it all really. I'm fat, I'm a girl, I run.
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Thanks for all the good luck wishes! I'll need 'em!
2.5 mile recovery run this morning. Found it very hard to keep it so slow, I felt so good and wanted to run faster! Had to keep reminding myself of the reasons for going so slowly.
Mile 1: 15.32
Mile 2: 15.47
Mile .5: 15.46
Once I get started on my proper running plan I'll post in my log once a week. Just wanted to get this one down for the record.0 -
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Feels great to be back into a regular training programme. Lots of easy runs this week but a challenging hill sprint session on Saturday kept things interesting!
Easy pace for now is anywhere from 15.30min to 17.00min miles.
Also, seriously trying to learn to run by effort, not the watch!
Monday: 3 miles easy (15.56, 15.55, 15.52) - ran this one by the watch so effort was all over the place. Talking to Myles about it made me realise I need to pay more attention to effort on my runs and not be a slave to the Garmin. Decided to take it seriously and make a point of learning how to run by effort from now on.
Wednesday: 4 mile progression run (16.16, 15.26, 14.40, 13.36) - Lots of running against the wind on this one so it was a good chance to practice running by effort! Happy enough with the result. Felt great to run a few faster miles!
Thursday: 3 miles easy (16.18, 16.48, 16.48) - very windy/blustery so kept it nice and slow. I swear I did not look at my watch and didn't mean to run two splits the same! :P
Saturday: 1 mile warm up, 6 x 30sec hills with 2.30min recovery, 1 mile cool down - Very tough session but also a lot of fun! Really watched the form on the sprints, and managed to keep the same effort level for all 6 and had enough left in the tank for the jog home. I used the Parkgate St gate at Phoenix Park as my hill. If you follow me on Strava you can see all the gory details there. If you want to follow me on Strava I'm here.
Sunday: 5 miles easy (16.16, 16.02, 15.58, 15.39, 16.05) - Took the first two miles very easy as legs still feeling the hill session and I was running against the wind. Last three miles were fine although I felt myself running too fast at times. Only looked at my watch to confirm. Great to know I was reading my effort right! Was hard to keep it slow though, especially after I was warmed up. But I know better than to run too fast when I'm supposed to so kept it at easy pace.
I really enjoyed this week of training. Lots of variety to keep it interesting and nothing too intense or difficult. Completing the hill sprints was great, it really helped me mentally to know I was well able for it!
Looking forward to next week's training!0 -
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That's a really good week's work C, well done. And you know I'm loving the 'effort approach'
Yup, I knew you would. I've been thinking about you a lot this week! :pac: I did try a little bit of 'effort' running while training for the marathon but am making more of an...ha...effort to learn it now.
Good job on your own running! Enjoy the break and I'll see you when you venture back. Take care!!0 -
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well done on the sessions C, that looks like a good weeks work there.hillsiderunner wrote: »Looks like an interesting week of running. Good luck for Jingle Bells next Saturday!
Thanks, guys!
Will need all the luck I can get for the JB. Cross fingers for good weather!! 0 -
This Fat Girl Runs wrote: »Thanks, guys!
Will need all the luck I can get for the JB. Cross fingers for good weather!!
I think you might surprise yourself at JB, C.
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Well, this was it. The big test of my fitness and abilities since the marathon. I had mentioned on the DCM Graduates thread that I was feeling anxious about this race, because I didn't want to run it and discover that nothing had changed. I wasn't chasing a PB for the sake of a PB, but I really did want to see that I had improved as a runner and that I'd be able to give it my all in a race and see a difference.
If nothing had changed, I would have been so dejected and disheartened. So I went into the race a little bit afraid, a lot nervous but also very determined.
Myles had given me a good strategy for the race...to run the first two miles at a pace of between 12:15-12:25 min/mile, then, at the end of the Ordnance Survey Road, to just let it all out and give it my best.
That's what I did.
The morning of:
Race prep was easy. Up at 8am for toast with peanut butter and banana. Got dressed and all my gear on (with on exception! More later!) and I was ready with time to spare.
I think my nerves, or my nervous thoughts at least, got the better of me and I made a few mistakes that I normally wouldn’t do. One of those mistakes was getting off the bus two stops early. I felt bad for the guy who followed me off the bus! He is new to Dublin and assumed I knew where I was going! Ah well, we got a lovely warm up in!
Second thing I did, which I didn’t find out until I’d gotten to the start line (early, thankfully!) was forget to put my chip on my shoe! I couldn’t believe it when I realized! I jogged down to the clubhouse and luckily I was able to get a new number and chip. Walked back up to the start line still with 20 minutes to spare so it wasn’t a total disaster and I got an extra warm up in!
Hanging around the start, met Singer, Whoopsa and Toulouse. Then stuck my bag in the van and went to find a spot in the start line.
While waiting for the start, my Garmin started acting up. Normally I’d be ok with that but today, without a start mat, I really needed the Garmin time! So after the first false start, and during the second real start, I hung back a little until I had the signal. Then, I hit ‘start’ and off I went!
Mile 1: 12.25
Heading up Acres Road was a bit of a challenge with lots of people and kids to contend with. I tried not to weave and dodge but sometimes it couldn’t be helped. I really wanted to push for the pace Myles had set for me so I was happy when I got onto Chesterfield and found a clear spot.
It was windy! I was finally running fast enough to still be around people so I tried to tuck in behind some runners. This didn’t really work as the wind was changing direction all over the place. Oh well, I had managed to get to a good pace and was happy to be holding on to it. (To clarify, I am usually so slow that I often run races alone...this race was different!)
It wasn’t easy though. 1st mile and I was already hurting! But, hurting is good. I remembered what I had seen people saying about runners who are working hard, breathe hard and that hurt is a good thing. I knew I was working hard so that kept me going.
Mile 2: 12.21
More of Chesterfield, mostly running with a kids running club (very energetic kids they were!) and then on to the Ordnance Survey Road where the wind hit me right in the face. Honestly, some gusts were so strong they blew me backwards! I had to work harder to hold my pace, and I was a bit worried about getting to the end of the road…the crossroads where I was supposed to pick up the pace! I had to up the effort level against the wind to keep the pace I was setting but even though it was hurting, I still felt capable of it, if that makes any sense.
Mile 3: 11:18
Toughest mile by far. I know Upper Glen Road like the back of my hand so I didn’t have to worry about route or anything. I was able to concentrate on just pure running. Towards the beginning of the mile I noticed my pace had dropped to 10:57 min/m which I felt was unsustainable considering I still had the bulk of a mile left to go so I slowed down a tad. I think it was the right decision in the end considering the state I was in at the finish!
From Upper Glen Road I started picking off people to pass and ended up passing all of them. That felt good!
Running down the hill wasn’t the bonus it could have been, the wind against me nearly cancelled out the downhill effect! But, I still legged it to the finish, even though my body was hurting and I could feel my throat starting to close up as I was on the verge of having to hurl. No way was I stopping though, not this close to the finish! I’m not really used to approaching a finish line with other runners but luckily I didn’t have to dodge anyone and I ran straight through.
Stopped my Garmin at 37.07. Official gun time 28:06. Either way you look at it, it’s a PB. (I should add, I’m going more by my watch time because I’m not sure where the actual starting line was, and I had been moving so slowly after the gun went, trying to get my Garmin to connect. It does register 3.1 miles so I think it’s ok.)
Post-Race
Confession time: This was really the first time I’ve ever tried to actually race a 5k. Previous races I always held back a little, afraid of pushing myself and maybe not finishing or running so hard I hurl in front of everyone. Now that I’m aiming for faster times, I know that I can’t hold back like I used to. One thing I’ve learned during marathon training was that no matter how hard or how long or how exhausting the run, it’s not debilitating and I will recover. I can’t be afraid anymore; or rather, I can be afraid but I can’t let that fear hold me back.
Anyway, after the race I was very wobbly on my legs! I felt like a newborn deer trying to stay standing! Luckily I ran into (haha! More like wobbled!) Singer and he helped steady me while I got my bag and post-race rewards. Once I got my legs under control we headed off to Ryan’s. I wasn’t originally going to go but other plans fell through so I was free.
All in all I think it was a good race, I was glad to have a strategy suited to my level, and I’m very glad for the PB. Giving credit where credit is due, thanks Myles for the training plan and coaching!!0 -
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Thanks jake, AM and FIFA for the posts! Made my week!
So, no rest for the wicked! After my PB at the Jingle Bells 5k, I have a renewed determination to beat the clock and get my times down. That, of course, entails some serious training so the week has been challenging. The benefits far outweigh the effort though and I'm enjoying knowing I have and will continue to improve. So bring it on!
Tuesday: 3 miles easy (16.26, 15.23, 15.20)
Thursday: 2 miles easy, 10x1min @ 12.30-13 min/mile pace with 2 min rec + cool down
Tough run! Windy and rainy at times. Towards the end it got really difficult but I persevered and finished. The slower laps are from running against the wind and around a corner. For the effort I was putting in, I don't mind that the pace reads outside the goal pace!
Lap 1: 15.39
Lap 2: 15.41
Lap 3: 12.46
Lap 4, 6, 8, 10, 12, 14, 16, 18, 20: 2 mile recovery walk
Lap 5: 12.57
Lap 7: 13.50
Lap 9: 13.04
Lap 11: 12.36
Lap 13: 13.37
Lap 15: 12.31
Lap 16: 12.57
Lap 17: 13.17
Lap 19: 12.38
Lap 20: 18.02 (cool down 0.18 miles)
Friday: 3 miles easy (14.21, 16.00, 15.50)
That first mile did NOT feel like a 14.21 mile! I wonder if my Garmin read it wrong?!
Saturday: 3 miles @ 14 min pace
Mile 1: 14.03
Mile 2: 13.58
Mile 3: 13.53
Hardest run of the week effort-wise mostly due to being overly tired. My own fault and I'll be writing more about that later. Still glad I hit the right effort and pace though. Was wrecked afterwards but chuffed with myself too!
Sunday: 7 miles easy (15.46, 16.14, 15.56, 14.47, 14.58, 15.31, 15.47)
Splits all over the place on this one! Somewhere around the halfway mark, Firedance came up behind and ran with me for a few 100m while we chatted (thank you for that!) and didn't realise I had sped up! After that I got soaked running through ankle deep puddles so really just wanted to get home. I tried to hold back but just couldn't. Not too badly off pace though so it wasn't a huge loss.
Sunday morning weight: 95.7kg
The week ahead
More of the same really! Have a Christmas work do on Friday but I never go wild so it won't affect my training.0 -
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This Fat Girl Runs wrote: »That first mile did NOT feel like a 14.21 mile! I wonder if my Garmin read it wrong?!
.
+1 to Singer's comment...and don't forget to let your body tell you what pace and effort you were going at 0 -
oops sorry C! hope I didn't throw out your splits too much, nice to see you again, it was WET! Ii hope your fed & dry now
Not at all! I was only thinking moments before how I've never run and talked with someone and it would be nice to try! I had passed a few groups of people and eavesdropped on their conversations :P So it was great to experience it for myself!That's a really nice week's running!
Thanks! It was tough, I gotta be honest, but I'm glad I go through it all!+1 to Singer's comment...and don't forget to let your body tell you what pace and effort you were going at
Thanks! I swear that mile felt more slow than it turned out, it didn't feel hard at all, felt easy and I wasn't even breathing hard! I'm certain it was slower than the Garmin says it was. Stoopid Garmin! :pac:0 -
This Fat Girl Runs wrote: »Well, this was it. The big test of my fitness and abilities since the marathon. I had mentioned on the DCM Graduates thread that I was feeling anxious about this race, because I didn't want to run it and discover that nothing had changed. I wasn't chasing a PB for the sake of a PB, but I really did want to see that I had improved as a runner and that I'd be able to give it my all in a race and see a difference.
If nothing had changed, I would have been so dejected and disheartened. So I went into the race a little bit afraid, a lot nervous but also very determined.
Myles had given me a good strategy for the race...to run the first two miles at a pace of between 12:15-12:25 min/mile, then, at the end of the Ordnance Survey Road, to just let it all out and give it my best.
That's what I did.
The morning of:
Race prep was easy. Up at 8am for toast with peanut butter and banana. Got dressed and all my gear on (with on exception! More later!) and I was ready with time to spare.
I think my nerves, or my nervous thoughts at least, got the better of me and I made a few mistakes that I normally wouldn’t do. One of those mistakes was getting off the bus two stops early. I felt bad for the guy who followed me off the bus! He is new to Dublin and assumed I knew where I was going! Ah well, we got a lovely warm up in!
Second thing I did, which I didn’t find out until I’d gotten to the start line (early, thankfully!) was forget to put my chip on my shoe! I couldn’t believe it when I realized! I jogged down to the clubhouse and luckily I was able to get a new number and chip. Walked back up to the start line still with 20 minutes to spare so it wasn’t a total disaster and I got an extra warm up in!
Hanging around the start, met Singer, Whoopsa and Toulouse. Then stuck my bag in the van and went to find a spot in the start line.
While waiting for the start, my Garmin started acting up. Normally I’d be ok with that but today, without a start mat, I really needed the Garmin time! So after the first false start, and during the second real start, I hung back a little until I had the signal. Then, I hit ‘start’ and off I went!
Mile 1: 12.25
Heading up Acres Road was a bit of a challenge with lots of people and kids to contend with. I tried not to weave and dodge but sometimes it couldn’t be helped. I really wanted to push for the pace Myles had set for me so I was happy when I got onto Chesterfield and found a clear spot.
It was windy! I was finally running fast enough to still be around people so I tried to tuck in behind some runners. This didn’t really work as the wind was changing direction all over the place. Oh well, I had managed to get to a good pace and was happy to be holding on to it. (To clarify, I am usually so slow that I often run races alone...this race was different!)
It wasn’t easy though. 1st mile and I was already hurting! But, hurting is good. I remembered what I had seen people saying about runners who are working hard, breathe hard and that hurt is a good thing. I knew I was working hard so that kept me going.
Mile 2: 12.21
More of Chesterfield, mostly running with a kids running club (very energetic kids they were!) and then on to the Ordnance Survey Road where the wind hit me right in the face. Honestly, some gusts were so strong they blew me backwards! I had to work harder to hold my pace, and I was a bit worried about getting to the end of the road…the crossroads where I was supposed to pick up the pace! I had to up the effort level against the wind to keep the pace I was setting but even though it was hurting, I still felt capable of it, if that makes any sense.
Mile 3: 11:18
Toughest mile by far. I know Upper Glen Road like the back of my hand so I didn’t have to worry about route or anything. I was able to concentrate on just pure running. Towards the beginning of the mile I noticed my pace had dropped to 10:57 min/m which I felt was unsustainable considering I still had the bulk of a mile left to go so I slowed down a tad. I think it was the right decision in the end considering the state I was in at the finish!
From Upper Glen Road I started picking off people to pass and ended up passing all of them. That felt good!
Running down the hill wasn’t the bonus it could have been, the wind against me nearly cancelled out the downhill effect! But, I still legged it to the finish, even though my body was hurting and I could feel my throat starting to close up as I was on the verge of having to hurl. No way was I stopping though, not this close to the finish! I’m not really used to approaching a finish line with other runners but luckily I didn’t have to dodge anyone and I ran straight through.
Stopped my Garmin at 37.07. Official gun time 28:06. Either way you look at it, it’s a PB. (I should add, I’m going more by my watch time because I’m not sure where the actual starting line was, and I had been moving so slowly after the gun went, trying to get my Garmin to connect. It does register 3.1 miles so I think it’s ok.)
Post-Race
Confession time: This was really the first time I’ve ever tried to actually race a 5k. Previous races I always held back a little, afraid of pushing myself and maybe not finishing or running so hard I hurl in front of everyone. Now that I’m aiming for faster times, I know that I can’t hold back like I used to. One thing I’ve learned during marathon training was that no matter how hard or how long or how exhausting the run, it’s not debilitating and I will recover. I can’t be afraid anymore; or rather, I can be afraid but I can’t let that fear hold me back.
Anyway, after the race I was very wobbly on my legs! I felt like a newborn deer trying to stay standing! Luckily I ran into (haha! More like wobbled!) Singer and he helped steady me while I got my bag and post-race rewards. Once I got my legs under control we headed off to Ryan’s. I wasn’t originally going to go but other plans fell through so I was free.
All in all I think it was a good race, I was glad to have a strategy suited to my level, and I’m very glad for the PB. Giving credit where credit is due, thanks Myles for the training plan and coaching!!
Well done in Jingle Bells! And that was me who tapped you on the shoulder at the baggage van to say 'good luck'! (I was wearing a black plastic bag to keep the rain off so you may not have recognised me) 0 -
Fairly average week for me this week. I don't feel I did particularly well with the running, but I didn't do badly either. I have enjoyed the mild weather though, I consider it a blessing!
Running on slightly different days this week due to life/plans getting in the way.
Tuesday: 3 mile easy run (15.49, 16.06, 15.41)
Wednesday: 1 mile warm up, 5x3min @ 13-13.30min/mile pace with 2 min rec, 1 mile easy
Botched this one a little bit as my Garmin decided to stop beeping my intervals! I ended up running a rest interval instead of walking it like I should have. None the worse for wear for it however so it's all good.
Lap 1: 15.41 (1 mile easy)
Lap 2: 13.29
Lap 3, 5, 9, 11: 2 min recovery walk
Lap 4: 13.08
Lap 6: 13.07
Lap 7: 13.21 (should have been at recovery/walk pace!)
Lap 8: 13.33
Lap 10: 13.14
Lap 12: 16.55 (1 mile easy)
Thursday: 3 mile easy run (15.38, 15.55, 15.26)
Saturday: 3 mile easy run (16.00, 16.18, 15.26) Not bad for the morning after the office Christmas party! In fairness I only had three drinks interspersed with two pints of water over the evening and I left at half eleven, was home before mid-night.)
Sunday: 6 mile progression run
A bit more difficult than it should have been but I chalk that up to the wind and lack of sleep*. Still, it was a fabulous, clear and warm day, despite the wind and I really enjoyed it. I was out quite early so had clear paths. Nice to run into Firedance again
Coach's orders were to aim for 16, 16, 15, 15, 14, and 13 minute miles. I think I did ok although I'm not happy about the last mile, I was actually running it faster than the final split and would have hit closer to the 13 if not for having to run the last few 100m against the wind!! But, I was still expending a good effort so I will have to just let it goooooo let it gooooo :P)
Mile 1: 16.02
Mile 2: 15.55
Mile 3: 15.21
Mile 4: 15.04
Mile 5: 14.23
Mile 6: 13.36
Sunday morning weight: 96.7 (not surprising. Probably my worst week of the year for eating crap! Lunch with co workers on Thursday and the office Christmas party on Friday not to mention a mince pie during the week and a very cheeky small breakfast roll too! Next week will be back to normal!)
*Yeah, about that
So I'm starting to realize that my problem with getting enough sleep is really having a detriment on me, both personally and physically.I feel like my running is more of a struggle than it should be because I'm constantly tired from not having slept. That, with other stresses and the worst case of winter blues I've ever had, is getting harder to handle and I'm struggling, really struggling to keep my head above water. I feel like if only i could just get a good nights sleep, or a few good nights, then I'd be ok. So I'm working on trying to sort it out, starting with making sure to turn of all tech and close the books, lights out etc before 11pm. Even if I'm laying awake until 3 am (like I was last night), I'll just close my eyes and call it rest instead of getting back up to read or watch a video or something. I'll see how things go over the next week or two and keeping my fingers crossed it works.0 -
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Sick with my usual yearly cold. Darn it! Fourth year in a row it always happens the last day of work. I feel wretched and that's with as much medication as I'm allowed to take.
Won't be running much this week I have a feeling. I'd rather expend the energy to get well and I absolutely have to be well for volunteering on Friday!!
I'm really disappointed though. I was hoping to escape it this year!0 -
Novices reunion at Raheny 5 me thinks !!!
I've given in to peer pressure and registered for Raheny tooThis Fat Girl Runs wrote: »Sick with my usual yearly cold. Darn it! Fourth year in a row it always happens the last day of work. I feel wretched and that's with as much medication as I'm allowed to take.
Oh no - take it easy and recover well (sounds just like running advice ) 0 -
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