This is getting addictive

HigginsJ

gramar wrote: »

Well done J, that's a great time. You managed it nicely midway. You hard the hard work done by then and like you said it was just a matter of ticking off the km's to the finish which with the training you've been doing was never going to be a problem.

Thanks G, yea the mental management worked well. Absolutely chuffed with it.

HigginsJ

Haven't had the chance to get out since Sunday. Going to head out tomorrow and do 10 - 12Km as I start to build up to the Half Marathon in Birdhill in December.

I have found a way to avoid running on dark country roads at night. A couple of mornings a week once I drop the kids to the child minders I am going to head straight into town. Should be in town around 7.40am so will do 8km a couple of times a week and then have a shower in work before starting at 9. Will see how it goes next week.

HigginsJ

15th October

12.5 km in 1 hour 8 minutes 31 seconds (5:29 average)

Not much to say about the run, felt a slight stiffness on the outside of the knee about 9km in but was gone by the end, just need to stretch out tonight to ensure no lasting effects tomorrow. The 2nd to 6th km were all under 5:20, not a bad run after 5 days rest.

Has anyone any experience of beep/bleep tests. Thinking of doing one once every other week as a sort of speed/endurance workout. Any thoughts?

tang1

Something like 5x800 or 10x400 repeats every second week or so would be far more beneficial to you than a weekly bleep test. Unless your thinking of joining the Gardai of course.

gramar

I'd agree with Tang, a bleep test is just that - a test. I'd go with repeats too for speed work 400/600/800m with a 2 or 3 minutes recovery in between.

HigginsJ

tang1 wrote: »

Something like 5x800 or 10x400 repeats every second week or so would be far more beneficial to you than a weekly bleep test. Unless your thinking of joining the Gardai of course.

gramar wrote: »

I'd agree with Tang, a bleep test is just that - a test. I'd go with repeats too for speed work 400/600/800m with a 2 or 3 minutes recovery in between.

Thanks guys, will probably shelve that so!!

HigginsJ

18th October

6.27Km in 33 mintues 3 seconds (5:16 average)

So this was my 1st morning coming into town to have my run before work. All went fine, the average pace for the effort was lower than I would have expected but that is more likely the result of the hilly nature of where I run around home. Think should comfortably be able to get it up to 8km as I was in work having my shower at 25 past 8 so have another 10 minutes or so to play with.

Will see how tomorrow goes again but so far so good.

HigginsJ

20th October

5.5km in 35 minutes 20 seconds (6:25 average)

Went on a very tough hill run on this course and I didn't cope well. My knee felt very stiff at one point so had to stop and walk. Probably didn't stretch properly before the run which obviously didn't help. Lots of stretching and seemed to be no lasting effects.

23rd October

16.1km in 1 hour 28 minutes 43 seconds (5:31 average)

Longest run to date and broke 10 miles for the 1st time. Tough going as didn't have the best nights sleep with the small ones having colds. Managing to complete a half marathon in my goal time is going to be tough, lots of work to do between now and December

ariana`

HigginsJ wrote: »

23rd October

16.1km in 1 hour 28 minutes 43 seconds (5:31 average)

Longest run to date and broke 10 miles for the 1st time. Tough going as didn't have the best nights sleep with the small ones having colds. Managing to complete a half marathon in my goal time is going to be tough, lots of work to do between now and December

Well done on doing the 16km. What's your goal time for the half, is it your 1st one?

HigginsJ

ariana` wrote: »

Well done on doing the 16km. What's your goal time for the half, is it your 1st one?

My goal time is 1 hour 50 minutes & yes it will be my 1st half marathon. It will be an average of 5:13 per KM or 8:23 per mile.

Yesterday has put doubts in my head as another 5km will definitely be very tough on top of what I got through. Now obviously race day will be better, better prepared and rested, warmed up etc. It was 6 weeks yesterday to still have a good bit of time and training before the race itself.

tailgunner

Just read through your log there - you've made great progress over the last few months. Your goal time for the half marathon looks very realistic, based on your recent 10k.

One thing I'd suggest is slowing down your long runs to around 6:00/km, if not slower. You're already quite fast for someone new to running, so getting the time on your feet will stand to you.

Best of luck.

HigginsJ

tailgunner wrote: »

Just read through your log there - you've made great progress over the last few months. Your goal time for the half marathon looks very realistic, based on your recent 10k.

One thing I'd suggest is slowing down your long runs to around 6:00/km, if not slower. You're already quite fast for someone new to running, so getting the time on your feet will stand to you.

Best of luck.

Thank you Tailgunner, yes that is good advice.......... putting it into practice is something else :P

Am planning to have 2 runs of 1 hour 50 minutes before the half, regardless of distance.

ariana`

HigginsJ wrote: »

My goal time is 1 hour 50 minutes & yes it will be my 1st half marathon. It will be an average of 5:13 per KM or 8:23 per mile.

Yesterday has put doubts in my head as another 5km will definitely be very tough on top of what I got through. Now obviously race day will be better, better prepared and rested, warmed up etc. It was 6 weeks yesterday to still have a good bit of time and training before the race itself.

It sounds like you will be very well prepared. I did my 1st half 3 weeks ago and going into it i had only done 1 x 16k and 1 x 18k run, and it was fine to be honest. I set a realistic, albeit not very ambitious, goal and held my pace steady throughout. It was very enjoyable which is what i wanted for my 1st time doing the distance. Next time i will have a time to beat

HigginsJ

ariana` wrote: »

It sounds like you will be very well prepared. I did my 1st half 3 weeks ago and going into it i had only done 1 x 16k and 1 x 18k run, and it was fine to be honest. I set a realistic, albeit not very ambitious, goal and held my pace steady throughout. It was very enjoyable which is what i wanted for my 1st time doing the distance. Next time i will have a time to beat

I will beat myself up for about a week if I fail to hit it, then realise that only 6 months before I could barely run 3km without being totally out of breath and be happy then

I hope to be as prepared as possible, not having run the full 21.1km before hand will be weird as it would feel like being underprepared but none of the beginner HM plans have a run of that distance (not saying I won't somehow sneak one in!!)

ariana`

HigginsJ wrote: »

only 6 months before I could barely run 3km without being totally out of breath

Incredible progress

HigginsJ

26th of October

6.4km in 32 minutes 43 seconds (5:07 average)

28th of October

6.65km in 33 minutes 47 seconds (5:05 average)

These early morning runs in town are starting to become part of the routine and it suits as takes away the pressure to get out in the evening after a long days work.

Had a bit of a stumble on the run on Wednesday but did enough to control myself and fall/jump into a grass area, thankfully no one around so no embarrassment!!

The average pace of these runs is alot lower than normal and hitting a good few KM under the 5 minute per KM mark. It feels good and think mixing these faster mid week runs with the slower longer runs at the weekend will help in the HM prep.

Currently on just over 82Km for the month so will be my highest monthly total since July with my run on Sunday included. If I can hit about 120Km in November then I will have done all I can to get ready.

HigginsJ

30th of October

16.66km in 1 hour 36 minutes 57 seconds (5:49 average)

This run felt like a real slog, didn't feel like I had much in the legs and no pick up, the last few KM were especially difficult and had to put in alot of effort to run to a finish. Think I will ease back a bit this week, aim to do 5km runs Wednesday and Friday with my "long" run being 10km on Sunday then.

Maximus Alexander

HigginsJ wrote: »

Thank you Tailgunner, yes that is good advice.......... putting it into practice is something else :P

Am planning to have 2 runs of 1 hour 50 minutes before the half, regardless of distance.

If you can slow yourself down a bit and run a bit longer it'll stand to you better imo. You've already got the pace, it's the added endurance that will make you hit that goal. Running slower is actually better for your endurance, because biology is mental.

HigginsJ

3rd of November

5km in 24 minutes 45 seconds (4:57 average)

This was a pretty comfortable 5km, surprised at how easy it was to run a sub 25 minutes 5km after a 3 days rest. Was a nice little confidence boost.

1. 5:17
2. 5:03
3. 4:46
4. 4:37
5: 4:59 (mainly uphill, 30-metre elevation gain)


6th of November

10.50km in 1 hour 47 seconds (5:47 average)

Wanted to keep my "long run" fairly short and slow this week as covered over 45km in 8 days last week and felt freshening up would be a good idea (even if it's not) Plan to do a 1 hour 50 minute run next Sunday with 2 5-6km runs during this week.

HigginsJ

10th of November

6.92km in 35 minutes 1 second (5:04 average)

These pre-work runs in town in the mornings are a pretty quick pace, it is odd as I would not describe it as a terribly high effort level, it is fairly flat aside from one or two climbs. Hope to get out again in the morning to do 4.25km (that would see me hit 400 miles for the year to date!! ) and then the longest run (time wise at least) on Sunday when I will aim to stay as close as possible to 6 min/km and run for 1 hour 50 minutes.

HigginsJ

13th of November

18.21km in 1 hour 50 minutes 37 seconds (6.04 average)

Well, this was rather successful. Took all the advice to go slow and kept a very good average, made a conscious effort to slow down when I found myself picking up a bit. I will admit that I opened things up a bit and did the 17th KM in 4:38 which was positive.

HigginsJ

15th of November

5.66km in 30 minutes 6 seconds (5:19 average)

Bit tired with the run this morning, although that is most likely a result of the long run Sunday. Had a pain at times during the run in the very low part of my left shin just above the ankle. Didn't feel anything like shin splints and only came on once or twice for about 30 seconds both times then went away.

HigginsJ

Things in life are a bit hectic at the moment, work is mental, my little lady is going through a nice phase of teething and my mam is unwell in hospital so struggling with the motivation to get out running which is not ideal less that 2 weeks to a half marathon. Will get out in the next day or 2 and then again Sunday with 1 or 2 more mornings next week.

20th November

13.81km in 1 hour 21 minutes 27 seconds (5:54 average)

The sharp pain in my lower left leg came back a few times again on Sunday and last for about a minute and then goes away again. It was very severe about 10km in but then was fine by the end of the run. I am utterly puzzled by this and open to any theories. There is no pain to touch and no pain throughout the course of my normal day. Clearly if it comes on during the half it will knock any chances of a 1:50 on the head although the way I am feeling at the moment 2 hours would be an achievement!!

Kennyg71

Only you know for sure what kind of pain it is, but I often get pain out of
no where when running a bit forced, because I am squeezing in between
things, think it sometimes is brain trying to get you back to more pressing
things on your mind, but we learnt the I've been expecting you technique
in novice thread and if nothing of real concern brain usually forgets and it
goes, once it's acknowledged. on the other hand your leg could be ready to fall off:D

HigginsJ

Thanks Kennyg71, had a run this morning and no pain so hopefully it not set to fall off just yet, although the half could be a different story!!

24th of November

5.31km in 29 minutes 48 seconds (5:37 average)

Things felt great this morning, aside from my fingers nearly falling off with the cold. No pain in the left leg although it was a shorter run.

HigginsJ

25th of November

5.3km in 27 minutes 58 seconds (5:16 average)

Forgot my hat this morning and my ears are possibly falling off now, don't think it was as cold but someone found myself running into a chilly headwind the whole way round, not possible you say but I beg to differ No leg pain again, touch wood all ok will see on the longish run Sunday.

One question for those with a bit of experience. How long of a warm up should I do for the half marathon? For the last 2 10km races I did a slow 2.5km with a few strides thrown in, is that ok to stick to, more, less??

tailgunner

That warm-up sounds fine to me.

HigginsJ

tailgunner wrote: »

That warm-up sounds fine to me.

Cool, will roll with that so. Thanks tg.

HigginsJ

27th of November

14.55km in 1 hour 26 minutes 25 seconds (5:56 average)

Good news was that the pain in the leg didn't show up so touch wood all OK for next Sunday. Paid my entry on Saturday so all good to go. Will run tomorrow and Thursday and then it's all go for Sunday.

HigginsJ

29th of November

6.65KM in 41 minutes (6.10 average)

Took it handy this evening, although the average speed is a bit false as I was stuck at 2 sets of traffic lights in particular which added a little bit to the time. Was cold this evening, again no pain so racing fit for Sunday, will go out again tomorrow for similar distance.

91.91km completed for November so not a bad month.