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Running away
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18-10-2016 03:26PM#1I started running almost 3 yrs ago. It's been a bit stop-start thanks to life (mostly pregnancy/babies) getting in the way! So 3 yrs of stop-start running later here i am with almost a year now of fairly consistent running. I'm hoping this log will help me to achieve some/all of my goals
2016 PBs
5k: 24:53
8k: 43:10
10k: 55:53
Half: 02:09:25
Goal
5k: to run 24:xx consistently
8k: 41:xx
10k: 52:xx
Half: 01:59:xx :eek:22
Comments
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Monday
Plan: 3 m easy
Actual: 3.45 m easy-ish!
Avg Pace: 9:08
Splits: 10:12, 9:05, 8:31, 8:12 (.4)
Wednesday
Plan: 4 m easy
Actual: 3.5 m easy
Avg Pace: 10:00
Friday
Plan: 3 x 1 mile @ 10k pace (8:20) with 3 mins recovery
Total Distance: 5.8 m
Avg Pace: 9:29
Splits: 8:02, 8:26, 8:41 :eek:
Comments: Dirty wet, windy night
Planned to do a 6m LSR on Sunday as well but it didn't happen
Total miles: 12.75
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Monday
Plan: 3 m easy
Actual: 3.9 m
Avg Pace: 9:37
Splits: 10:01, 10:09, 8:45, 9:35 (.9 @ 10:39)
Comments: Talking pace run, did the 3rd mile on my own and the pace picked up.
Wednesday
Plan: 4 m easy
Actual: 5k run in the dark!
Avg Pace: 8:15
Splits: 8:08, 8:20, 8:23, 0:54 (.12 @ 7:30)
Comments: Very cold, blustery night, hail showers! No chance of a PB but happy that i kept a push on, especially after last Friday’s session which totally knocked my confidence.
Friday
Plan: 8 x 400m @ 5k pace (< 2 min) with 200m recovery
Actual: 3.3m
Avg Pace: 10:15
Splits: 10:30, 10:07, 10:02, 3:09 (.3 @ 10:30)
Comments: Had to abandon the session in favour of bringing a sick kid to the doctor. Managed an easy ‘talking pace’ run with a friend after the sick kid was in bed. Disappointed to miss the session but that’s life.
Saturday
Plan: 6 m LSR
Actual: 6.76 m
Avg Pace: 9:36
Splits: 9:58, 9:38, 9:32, 9:39, 9:53, 9:23, 6:50 (.76 @ 8:59)
Comments: Did this on my own, felt very comfortable throughout but I think i may have my 'easy' pace and 'lsr' paces mixed up
Total miles: 17.10 -
Monday
Plan: 3 m easy
Actual: 3.3 m easy
Avg Pace: 10:21
Splits: 10:30, 10:25, 10:15, 3:19 (.33 @ 9:57)
Comments: Cold, slippy underfoot.
Wednesday
Plan: 3 m Tempo
Actual: 4 m (1 m WU & 3 m Tempo)
Avg Pace: 8:46 (3 m Tempo @ 8:27 average)
Splits: 9:44 (WU), 8:50, 8:09, 8:24
Comments: Very cold night, i wasn’t fully warmed up for the 1st of the tempo miles.
Friday
Plan: 4 x 1 mile (3 mins recovery)
Actual: -
Avg Pace: -
Splits: -
Comments: Gutted that I had to skip this session but was feeling miserable with a head cold and chesty cough (thanks kids)
Sunday
Plan: 6 m LSR
Actual: 7.54 m
Avg Pace: 9:26
Splits: 9:49, 9:57, 9:33, 9:39, 9:10, 9:29, 8:39, 4:49 (.54 @ 8:55)
Comments: Enjoyed this despite not feeling 100%
Total miles: 14.80 -
Monday
Plan: 3 m easy
Actual: 3.4 m easy
Avg Pace: 9:24
Splits: 9:47, 9:50, 9:10, 3:10 (.4 @ 7:55)
Comments: Enjoyed this, very comfortable. Squats, clams etc afterwards.
Wednesday
AM: Squats, clams etc…
PM:
Plan: 3 m Tempo
Actual: 3.4 m easy
Avg Pace: 10:26
Splits: 10:59, 11:02, 10:15, 3:10 (.4 @ 7:55)
Comments: was supposed to be tempo but ran with a recent C2K5 graduate so it ended up an easy 3 m (with a little pick-up on my own at the end), enjoyed it and sometimes that's important too right
Friday
Plan: 8 x 400m (200m recovery)
Actual: 8 x 400m (5 miles total inc WU & CD)
400s: 1:48, 1:52, 1:52, 1:54, 1:58, 1:56, 1:58, 1:54
Comments: Happy i kept them all under 2:00 considering I desperately wanted to go home after the 3rd one and my garmin is telling me they were actually 410m.
Sunday
Plan: 7 m LSR
Actual: 6.25 m
Avg Pace: 9:50
Splits: 10:36, 10:26, 10:39, 9:41, 9:10, 8:58, 1:59 (.25 @ 7:56)
Comments: Had to cut it short for family reasons.
Total: 18 miles0 -
Monday
Plan: 3 m easy
Actual: Working late
Tuesday
Plan: Rest
Actual: 3.13 mi with 20 minutes tempo
Avg Pace: 8:47 (includes warm up)
Splits: 9:33, 8:22, 8:33, 1:01 (.13 @ 7:48)
Wednesday
AM: Squats, clams etc…
PM:
Plan: 3 m Tempo
Actual: Christmas Party!
Friday
Plan: 8 x 400m
Actual: 8 x 400m (5 mi total including WU & CD)
400s: 1:53, 1:49, 1:53, 1:53, 1:57, 1:54, 1:53, 1:52
Comments: Bit tougher than last week with the wind but I felt more in control, the average time was slightly faster and the 200m recoveries were all slightly quicker. Happy with this session
Sunday
Plan: 6 mi LSR
Actual: 3 hr drive home on crappy roads the morning after a wedding and afternoon spent bringing the kids to see Santa and eating my body weight in nibbles
Total: 8 m only I knew this week was going to a write-off, 2 Christmas parties, a wedding and a deadline at work. My aim was to squeeze in whatever sessions i could, happy with the 2 sessions i got done and hopefully it'll be my lowest mileage week in December. 0 -
Monday
Plan: 3 m run
Actual: 3.36 m
Avg Pace: 9:11
Splits: 10:08, 9:07, 8:39, 3:04 (.36 @ 8:31)
Comments: 20 mins @ pace wasn’t part of the plan but i was full of beans after a very low mileage week.
Tuesday
Plan: Strength
Actual: Strength
Wednesday
Plan: 3 m run
Actual: 4.15 m
Avg Pace: 10:05
Splits: 10:26, 10:06, 10:09, 9:42, 1:30 (.15 @ 10:00)
Comments: Lovely steady pace run, enjoyed this one, felt like i could run forever at this pace unfortunately it’s about a minute mile slower than planned half-marathon pace!
Saturday
Plan: Strength
Actual: Day spent hungover and cleaning up after a vomitting small child :eek:
Sunday
Plan: 6 mi LSR
Actual: 6.25 mi
Avg Pace: 11:14
Splits: 11:11, 10:32, 10:42, 12:18, 11:46, 11:12, 2:37 (.25 @ 10:28)
Comments: The only good thing about this run was that it did eventually end
Total: 13.4 miles0 -
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02.01.2017-08.01.2017
Monday
Plan: 3 m
Actual: REST
Tuesday
Plan: Strength
Actual: 4.13 m
Avg Pace: 9:08
Splits: 10:16, 9:33, 8:36, 8:03, 1:13 (.13 @ 9:21)
Comments: Running with friends so i just went with the flow, enjoyed this run, cold still night.
Wednesday
Plan: 3 m @ half marathon pace (9:00)
Actual: 3.14 m Tempo & some strength
Avg Pace: 8:32
Splits: 8:56, 8:18, 8:26, 1:08 (.14 @ 8:06)
Comments: Another nice night for running. Pushed quite hard on this, i forgot to check the plan before i headed out and thought i was meant to be doing a tempo run. Feeling another headcold/chest thing coming on though :rolleyes:
Thursday
Plan: REST
Actual: REST
Friday
Plan: 8 x 400
Actual: Sick yet again so fed up of my crappy immune system :mad:
Saturday
Plan: 7 m / 11 km
Actual: Nothing again
Sunday
Plan: Strength
Actual: 7 m
Avg Pace: 9:51
Comments: Still not feeling anywhere near 100% so it was good just to get this done..
Total: 14.2 m :rolleyes:0 -
09.01.2017-15.01.2017
Monday
Plan: 3 m
Actual: REST - Still battling a head cold so decided to take a rest day.
Tuesday
Plan: Strength
Actual: Strength
Wednesday
Plan: 3 m @ Half marathon pace
Actual: 3.3m Easy
Avg Pace: 10:10
Splits: N/A
Comments: Still feeling a bit blah so took this handy
Thursday
Plan: REST
Actual: Strength
Friday
Plan: 3 m Easy
Actual: 4.1 m @ Half marathon pace
Avg Pace: 8:59
Splits: 9:10, 8:54, 9:05, 8:44, .57 (.1 @ 9:30)
Comments: Enjoyed this, felt comfortable throughout but enjoyed the bit of effort
Saturday
Plan: REST
Actual: REST
Sunday
Plan: 8k race (previous PB 43:10)
Actual: 8k race.
Avg Pace: 8:26
Time: 42:09
Splits: 8:18, 8:25, 8:30, 8:29, 8:21
Comments: Not a target race; nice to get an 8k PB but disappointed it wasn't closer to 41:30 :rolleyes:
Total: 12.4 m.
Comments: Need to knuckle down and start getting a 4th run in and get the miles closer to 20 mpw. Feeling a bit fed up of being disappointed on race day with the lack of progress 0 -
Sunday
Plan: 8k race (previous PB 43:10)
Actual: 8k race.
Avg Pace: 8:26
Time: 42:09
Splits: 8:18, 8:25, 8:30, 8:29, 8:21
Comments: Not a target race; nice to get an 8k PB but disappointed it wasn't closer to 41:30 :rolleyes:
Total: 12.4 m.
Comments: Need to knuckle down and start getting a 4th run in and get the miles closer to 20 mpw. Feeling a bit fed up of being disappointed on race day with the lack of progress
Well done on the PB, considering you were still sick at the start of the week that is great going.0 -
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Well done on the PB, considering you were still sick at the start of the week that is great going.Maximus Alexander wrote: »A PB of a minute over 8k definitely counts as progress!
Thanks guys, i appreciate the slap on the back 0 -
16.01.2017-22.01.2017
Monday
Plan: Strength
Actual: Strength
Tuesday
Plan: REST
Actual: REST
Wednesday
Plan: 5 m @ half marathon pace (9:00)
Actual: 6.4 m
Avg Pace: 9:15
Splits: 9:16, 9:05, 8:55, 9:37, 9:46, 9:05, 3:16 (.4 @ 8:15)
Comments: Really enjoyed this run, joined by a friend for miles 4 & 5 and slowed a bit for these miles but was more than worth it for the chat, added on a bit extra at pace at the end to compensate
Thursday
Plan: Strength
Actual: REST - just couldn’t motivate myself to do this
Friday
Plan: 20 mins tempo (10k pace - 8:30)
Actual: 3.22 m
Avg Pace: 8:34
Splits: 8:57, 8:35, 8:22, 1:42 (.22 @ 7:43)
Comments: Felt like a decent effort
Saturday
Plan: 3 m easy
Actual: Nothing for the 2nd time this week i just couldn’t motivate myself
Sunday
Plan: 7 m LSR
Actual: 7.3 m
Avg Pace: 8:56
Splits: 9:04, 9:02, 8:49, 8:48, 9:00, 9:00, 8:50, 2:37 (.3 @ 8:43)
Comments: Faster than lsr pace but it was such a beautiful day and the legs were well rested :rolleyes:
Total miles: 17 m0 -
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23.01.2017-29.01.2017
Monday
Plan: 4 m easy
Actual: 4.2 m
Avg Pace: 9:54
Splits: 9:59, 10:00, 9:59, 9:43, 1:58 (.2 @ 9:22)
Comments: Really enjoyed this run, probably more steady state than easy but either way it was enjoyable and didn’t feel hard, nice way to start a week.
Tuesday
Plan: Strength
Actual: Strength
Wednesday
Plan: 20 mins @ tempo 8:30
Actual: 3.4 m (31 minutes)
Avg Pace: 9:17
Splits: 10:15, 9:35, 8:23, 2:48 (.34 @ 8:14)
Comments: Wind was blowing a gale so really struggled to get the pace down :eek:
Friday
Plan: 4 miles @ HMP (9:00)
Actual: 4.12 miles
Avg Pace: 8:35
Splits: 8:48, 8:46, 8:39, 8:08, 1:00 (.12 @ 8:20)
Comments: Pace was half way between tempo & HMP, felt like pushing on so just went with it, enjoyed the effort level of this run, felt i could have kept it going for longer
The weekend was a right off so it was yet another low mileage week with just 3 runs, this seems to be the norm now :rolleyes:0 -
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06.02.2017-12.02.2017
Week 2 of 10 week 10k plan
Monday
Plan: 2 x 800m, 4 x 400m, 4 x 200m
Actual: 6 miles total @ 9:08 average
Dist|Time|Pace|Rec Dist|Rec Time
800m|03:43|07:28|400m|02:44
800m|03:48|07:38|400m|02:48
400m|01:56|07:46|200m|01:25
400m|01:54|07:38|200m|01:36
400m|01:54|07:38|200m|01:40
400m|01:53|07:34|200m|01:34
200m|00:55|07:22|100m|00:44
200m|00:54|07:14|100m|00:47
200m|00:53|07:06|100m|01:03
200m|00:54|07:14|-|-
Comments: Tough session on my own, pretty weary after but felt great to get it done.
Tuesday
Plan: XT or Recovery run
Actual: 4.15 miles
Avg Pace: 8:46
Splits: 9:13, 9:01, 8:14, 8:42, 1:14 (.15 @ 8:13)
Comments: Too fast for recovery, had some stress to run off
Wednesday
Plan: 5 miles
Actual: 5.3 mi
Avg Pace: 10:07
Splits: 9:45, 10:25, 10:15, 10:31, 9:49, 2:58 (.3 @ 9:34)
Comments: Lovely night, enjoyable run chatting with running buddies, a quick 50 mins.
Thursday
Plan: Strength
Actual: Strength
Friday
Plan: 3 mi steady state
Actual: 3.5 mi steady state.
Avg Pace: 9:54
Splits: 10:10, 10:20, 9:53, 4:33 (.53 @ 8:35)
Comments:
Saturday
Plan: REST
Actual: REST
Sunday
Plan: 8 mile LSR
Actual: Family commitments meant there was no chance to get this done
Comments: Just under 20 miles again, not a bad week except for the missing LSR. Legs felt strangely fresh on Sunday night 0 -
13.02.2017-19.02.2017
Week 3 of 10 week 10k plan
Monday
Plan: 6 mi steady/comfortable
Actual: 6.32 mi steady state
Avg pace: 9:22
Splits: 9:22, 9:13, 9:23, 9:36, 9:23, 9:25, 2:51 (.32 @ 8:55)
Comments: Quite a hilly route and a strong head wind so there was a decent effort required at times but enjoyed this, felt good.
Wednesday
Plan: 5 miles easy
Actual: 6.3 mi easy
Avg Pace: 9:42
Splits: 9:23, 9:01, 9:47, 10:20, 10:30, 9:29, 2:33 (.3 @ 8:30)
Comments: Flat route and little/no wind so much easier than Monday’s run even though the average pace isn’t a lot slower.
Friday
Plan: 3 mi (20 mins tempo 8:25)
Actual: 3.12 mi (20 mins @ tempo)
Avg Pace: 8:34
Splits: 8:56, 8:26, 8:27, :56 (.12 @ 7:47)
Comments: Enjoyed this, felt pretty strong, love running in the rain
Saturday
Plan: 9 mile LSR
Actual: 7:23 mi
Avg Pace: 9:47
Splits: 9:53, 9:18, 9:20, 9:31, 9:54, 9:49, 10:51, 2:07 (.23 @ 9:12)
Comments: Awful run from beginning to end, i couldn’t catch my breathe at all, tried several times to slow the pace and settle into it but it just wasn’t happening. By 6 miles i had a stitch in my side and in the opposite shoulder and was ready to start thumbing a lift home at this stage i headed for the car which unfortunately was still a mile away. I’m not sure was it too soon after Friday night’s tempo or was i just not hydrated/fuelled properly. I was going too fast from the 2nd mile, it should have been closer to 10 min miles.
Comments: 23 miles, would have been a perfect week if it wasn’t for Saturday’s LSR disaster, but still happy to have gotten 4 runs done and a respectable weekly mileage (for me). 0 -
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20.02.2017-26.02.2017
Week 4 of 10 week 10k plan
Monday
Plan: 6 mi steady with intervals: 2 x (5 x 1 min hard, 30 secs easy), 3 min between sets.
Actual: 6.95 miles:, 1 mile warm-up, 2 miles session, 3+ miles steady on a hilly route.
Avg pace: 9:31
Comments: Tough session, struggled towards the end of the intervals but felt good to get them all done. Messed up the watch so don’t have the exact splits but i covered between 220m and 230m per interval so pace was between 7:00 & 7:19.
Tuesday
Plan: XT or recovery run (or rest if ya must!)
Actual: XT: Spin class
Wednesday
Plan: 5 miles
Actual: 3.3 mi
Avg Pace: 9:43
Splits: 10:00, 9:57, 9:40, 3:15 (.38 @ 8:33)
Comments: Cut a bit short as the legs were tired & a bit stiff from the spinning and it was a particularly bad night (storm doris) but it felt nice ‘n’ easy even on tired legs which i take as a positive.
Friday
Plan: 3 miles
Actual: 3.6 mi
Avg Pace: 10:14
Splits: 10:22, 10:19, 10:11, 5:44 (.58 @ 9:53)
Comments: Another comfortable run, felt very easy on another windy night, enjoyable run.
Saturday
Plan: 9 mile LSR
Actual: 5 mile (3 mi tempo)
Avg Pace: 8:51
Splits: 9:43, 9:17, 8:29, 8:08, 8:37
Comments: knew I wouldn't get the lsr done with a kid's birthday and other family stuff this weekend. Did a tempo instead, the 4th mile was deceptively fast it was downhill, the effort was steadier than the splits. Good effort, enjoyed this, felt a bit more confident after it and definitely less guilty about the skipped lsr
Comments: 4 runs and just short of 20 miles for the week, happy enough with that 0
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