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Running away

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  • Feb
    Quiet month, no races. My highest mileage to date, 80 miles, very little by some standards i know :o but decent for me if i can maintain it i'll be happy. In 2 months i've run over 25% of what i ran in all of 2016 so that's an improvement, consistency is key now.

    Mixed feels at the moment, some runs i come away feeling confident that i'm making improvements and other runs do the complete opposite knocking my confidence to shreds. Goal now is 2 park runs or 5 k races in March and based on those set a goal time for 10 k in April.

    Month|2016 dist/miles|2017 dist/miles
    Jan|40|60
    Feb|30|82.2
    March|39|
    April|34|
    May|47|
    June|43|
    July|32|
    Aug|54.5|
    Sept|61.6|
    Oct|78|
    Nov|51|
    Dec|50|
    Total|560.1|142.2




  • I know the feeling in terms of mileage (I have over 90 which is my highest and is barely 2 weeks for others!!) & also having your confidence knocked.

    I think doing more miles in training takes it out of you and you start to question yourself. Hard to acknowledge that you are improving but just can't see if with the training.

    Best of luck with the races in March, I am sure you will do fantastic.




  • 27.02.2017-05.03.2017
    Week 5 of 10 week 10k plan

    Monday
    Plan: 6 mi steady with 6 x 10 sec hill sprints
    Actual: 7.5 mi steady with 6 x 10 sec hill sprints
    Avg pace: 9:41 (1hr 12min)
    Splits: 9:30, 9:15, 8:57, 9:40, 11:21, 9:30, 9:41, 4:43 (.5 @ 9:26)
    Comments: The effort was steady despite the splits. The sub 9 min split was all downhill so this is deceptive. And the slow mile was the hill sprints, i walked between them to ensure i was fully recovered to focus on form.

    Tuesday
    Plan: XT or recovery run (or rest if ya must!)
    Actual: XT: Spin class
    Comments: I managed the class but think i may have picked up a bit of a groin strain on last night’s run, booked a sports massage for Thursday evening.

    Wednesday
    Plan: 5 mi
    Actual: 5 mi
    Avg Pace: 9:13
    Splits: 9:58, 9:40, 9:07, 8:37, 8:44
    Comments: The 2nd half was a bit faster than planned, had a stressful day at work and needed to decompress.

    Friday
    Plan: 3 mi
    Actual: REST
    Comments: No chance to get out today so this was a no go anyhow but after last night’s sport’s massage felt rest & some gentle foam rolling would be no harm :rolleyes:

    Saturday
    Plan: 5k race or park run
    Actual: My 1st park run… 26:26 (5 mi including warm up)
    Avg Pace: 8:32
    Splits: 8:20, 8:25, 8:38, 1:03 (.12 @ 8:42)
    Comments: Found this tough, parts of the course were flooded. I really struggled on mile 3. Was disappointed with the time, nowhere near my 5k pb (24:53), splits were more reflective of tempo paces. Felt really unwell at the finish, maybe my body just not used to running first thing in the morning, developed a headache which lasted all day :rolleyes:

    Sunday
    Plan: 9 mi LSR
    Actual: REST
    Comments: Still had the splitting headache i had since finishing the park run on Sat so hubby convinced me to just take a day off and have an r & r day with the kids which i did :)

    Comments: 17.5 miles. Not a great mileage and a disheartening week but i know i lack consistency. Felt quite drained a lot of this week, started taking an iron supplement on Saturday so will see if that helps, my iron tends to be low.




  • Distance |2016|2017
    1 mi|-|-
    5 km|24:53|-
    8 km|43:10|42:09
    5 mi|-|-
    10 km|55:53|-
    10 mi|-|-
    Half|02:09:25|-
    Marathon|-|-
    Park run|-|26:27





  • Hope you feel better soon. Not a bad week all things considered.


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  • 06.03.2017-12.03.2017
    6 weeks to 10 km race

    Comments: After feeling very down beat last week, i sat down and had a good chat with an esteemed running friend. I changed my goal race, still a 10 km but pushed out by 1 week, and he made some changes to my plan including switching from miles to kms as the race distance is km. He reduced the LSR (but still increasing the weekly mileage) as i was feeling under pressure with this every week & not hitting the target. Feeling more positive starting this week so here goes.

    Monday
    Plan: 3km, 10 min tempo (5:35), 3km
    Actual: 8.1 km: 3km, 2 km tempo (this should be 11 mins), 3 km
    Avg pace: 5:39 min/km
    Splits: 6:07, 5:54, 5:46, 5:20, 5:18, 5:38, 5:44, 5:22, 5:36(.11)
    Comments: The tempo kms were slightly faster than prescribed but they both had a good degree of downhill so the effort felt very manageable. Got a confidence boost from completing the session and hitting the tempo pace comfortably for 10/11 minutes.

    Tuesday
    Plan: 6 km or XT
    Actual: Spinning class

    Wednesday
    Plan: 6 km
    Actual: 6.2 km
    Avg pace: 5:36
    Splits: 5:50, 5:39, 5:31, 5:22, 5:41, 5:39, 5:06 (.2)
    Comments: Picked up a bit of pace in the middle but consciously eased off again. Love these easy runs, they remind me why i run.

    Thursday
    Intervals: 400m, 800m, 1200m, 800m, 400m @ 4:55 mins/km
    Actual: REST - no chance to get this done today, hopefully tomorrow.

    Friday
    Plan: REST
    Actual: 400m, 800m, 1200m, 800m, 400m @ 4:55 mins/km
    Avg pace: Total 8km @ 5:39
    Comments: Did half the distance of each rep for recovery. Felt pretty good on these, glad i hit the target on each one even though there were quite inconsistent.

    Distance|Target time|Actual time|Pace
    400m|1:58|1:45|4:22
    800m|3:56|3:45|4:40
    1200m|5:54|5:53|4:54
    800m|3:56|3:51|4:49
    400m|1:58|1:53|4:40


    Saturday
    Plan: REST
    Actual: REST

    Sunday
    Plan: 10 km
    Actual: 10.5 km
    Avg pace: 5:50
    Splits: 5:55, 5:49, 5:42, 5:38, 5:47, 5:55, 5:57, 6:06, 6:03, 5:36, 2:49 (.5 @ 5:38)
    Comments: Strong headwind for KMs 4.5 - 8.5 so the slower splits were due to this more than fatigue on my part thankfully, felt pretty comfortable for this.

    Comments: 32.8 km/just over 20 miles for the week. What a difference a week makes. I enjoyed all my runs this week and felt able for them which i hadn’t felt in the previous 3 weeks :rolleyes:




  • 13.03.2017-19.03.2017
    5 weeks to 10 km race

    Monday
    Plan: 10 km with 6 mins uphill time
    Actual: 10.1 km
    Avg pace: 5:43
    Splits: 5:45, 5:36, 5:38, 5:39, 5:36, 5:49. 6:02, 5:59, 5:32, 5:35, 0:40 (.11 @ 6:06)
    Comments: Didn’t time the uphill sections but picked a hilly route and repeated some of the hills.

    Tuesday
    Plan: 6 km or XT
    Actual: Spinning class

    Wednesday
    Plan: 6 km
    Actual: 7.1 km
    Avg pace: 6:04
    Splits: 6:33, 6:15, 6:12, 5:58, 6:05, 6:03, 5:28, 0:51 (.15 @ 5:40)
    Comments: Enjoyable 6 km with friends, last km on my own and of course the pace picked up :rolleyes:

    Thursday
    Plan: REST
    Actual: REST

    Friday
    Plan: Speed intervals
    Actual: REST
    Comments: Away with the family for the long weekend, thought i might sneak something in but felt too guilty leaving the kids :o

    Saturday
    Plan: REST
    Actual: 1 km warm up + a tourist Park run (27:13)
    Comments: Windy & rainy and a course with lots of twists & sharp turns, not my best morning's work but glad i did something after skipping the intervals session yesterday :rolleyes:

    Sunday
    Plan: 11 km
    Actual: Nothing
    Comments: A fainting episode ruled out this run :eek:

    Comments: Only 3 runs and 23 km for the week. Ended the week on a downer with a fainting episode, a few bruises and a missed LSR, must get my bloods checked.




  • 20.03.2017-26.03.2017
    4 weeks to 10 km race

    Monday
    Plan: 3 km, 2 x 10 min (or 2 x 2km) tempo, 3 km
    Actual: 10 km with 2 x 2 km tempo (5:25 - 5:35)
    Avg pace: 5:48
    Splits: 5:41, 6:16, 6:22, 5:34, 5:19, 3:08 (.5 @ 6:16), 5:28, 5:23, 6:00, 5:42, 3:03 (.5 @ 6:06)
    Comments: Hail stones & a strong enough breeze, but felt good throughout.

    Tuesday
    Plan: 6 km or XT
    Actual: Spinning class

    Wednesday
    Plan: 6 km
    Comments: No chance to get anything done today, long day in work and meetings.

    Thursday
    Plan: REST
    Actual: 6.5 km with 4 x 100m strides
    Avg. Pace: 5:59
    Splits: 6:20, 6:20, 6:09, 6:04, 5:42, 5:36, 2:53 (.52 @ 5:32)
    Comments: Love these easy runs, especially after 2 non-running days, beautiful night for it too.

    Friday
    Plan: 3 x 1k @ 5:15 min/km
    Actual: Yoga class
    Comments: Planned to run after yoga but life got in the way again. Really enjoyed the yoga hope to make it a regular part of the schedule.

    Saturday
    Plan: REST
    Actual: REST

    Sunday
    Plan: 12 km
    Actual: 11.6 km (2.5 km off road)
    Avg. Pace: 6:10
    Splits: 5:58, 6:24, 6:05, 6:10, 6:22, 6:14, 6:11, 6:06, 6:05, 5:51, 6:14, 4:08 (.66 @ 6:15)
    Comments: Not particularly pleasant, head wind in the first half, and quite hot in the second half.

    Comments: 28.1 km total. Disappointed i missed a session this week but it was a mental week on all fronts happy enough to fit in 3 runs, spinning and yoga.




  • 27.03.2017-02.04.2017
    3 weeks to 10 km race

    Monday
    Plan: 10km with 8mins up-hill
    Actual: 10.1km
    Avg pace: 6:07 min/km
    Splits: 6:09, 6:06, 6:04, 5:04 (down hill), 5:49, 6:15, 6:52, 6:20, 6:30, 6:09, .33 (.1 @ 5:30)
    Comments: Found this tough, especially the hilly 2nd half, very warm evening.

    Tuesday
    Plan: 6 km or XT
    Actual: Spinning class

    Wednesday
    Plan: 6 km
    Actual: 7km
    Avg. Pace: 5:50 min/km
    Splits: 6:21, 6:25, 6:04, 5:44, 5:27, 5:25, 5:27
    Comments: Nothing really to report, another warm evening but not as warm as Monday and i didn’t struggle as much. The last 3 k were tempo pace unintentionally.

    Thursday
    Plan: REST
    Actual: REST

    Friday
    Plan: REST
    Actual: 4.4 km
    Avg. Pace: 6:22 min/km
    Comments: Felt like stretching my legs, nice little trot in the rain.

    Saturday
    Plan: Parkrun
    Actual: Park run (6.1km inc a warm-up km)
    Avg. Pace: 5:17 (26:27)
    Splits: 5:02, 5:20, 5:24, 5:30, 5:15
    Comments: Blah, i’d rather forget it :rolleyes:

    Sunday
    Plan: 13 km
    Actual: 5km
    Avg. Pace: 5:46
    Splits: 6:14, 6:02, 5:47, 5:35, 5:11
    Comments: Scratched my long run in favour of a movie & popcorn with the kids, no regrets :)

    Comments: 32.6 km (20 ish miles). Similar mileage to usual but first time running 5 days, happy with that but can’t see it happening every week with real life getting in the way.




  • Month|2016 dist/miles|2017 dist/miles
    Jan|40|60
    Feb|30|82.2
    March|39|75
    April|34|
    May|47|
    June|43|
    July|32|
    Aug|54.5|
    Sept|61.6|
    Oct|78|
    Nov|51|
    Dec|50|
    Total|560.1|217.2


    Bit disappointed that March was less than February and there were 3 extra days :rolleyes: but overall it's going in the right direction from the same months last year.


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  • Ooops I haven't posted in 3 weeks :rolleyes:

    To summarise on the missing weeks, i've been doing 3 runs a week varying in length from 5km to 13km. No sessions but i threw in 2 park runs (26:27 & 26:47) for a bit of speed and a couple of decent tempo runs as well.

    I'd a bit of a breakthrough on the 2nd Park run, i held back at the start and once i settled into my position after the first 2-300m i wasn't passed again and i actually picked off 5 other runners over the remainder. It was such a change not to be passed in the 3rd/4th KM where usually i'm hanging :rolleyes:. So even though it was 20 seconds slower than the previous week i felt like i 'paced' myself better and i enjoyed the 'race' aspect of picking off other runners. It's now about fine tuning it so i can pace myself without losing 20 seconds overall.

    April's been a busy month with family stuff, kids off school, first communion etc. I missed my target 10km race, it just wasn't fitting in with real life. I've pinpointed another 10km race in June and a half in Sept. Those are my main goals now, i'm going to follow a 6 week plan for the June 10km, and then a break week and into a 12 week plan for the Sept half.




  • Great to hear that you have been flying along. Best of luck with the new target races.




  • HigginsJ wrote: »
    Great to hear that you have been flying along. Best of luck with the new target races.

    Thanks. And roll on Sunday for you, not long now, how're the nerves?




  • ariana` wrote: »
    Thanks. And roll on Sunday for you, not long now, how're the nerves?

    Grand, last week was crap but no harm done, just looking forward to the weekend now.




  • I’m all over the place at the moment but trying to squeeze in the runs when i can.

    Monday Apr 24th
    Session: 400, 800, 1200, 800, 400 @ 5:05 min/km

    Distance|Target|Actual|Pace
    400m|2:02|1:53|4:42
    800m|4:04|3:47|4:44
    1200m|6:06|5:40|4:44
    800m|4:04|3:51|4:49
    400m|2:02|1:55|4:47


    Total: 9.4 km
    Avg. Pace: 5:40 min/km
    Avg HR: 163

    Tuesday Apr 25th
    Spinning class
    Avg HR: 131

    Wednesday Apr 26th
    Total: 8km (48:08)
    Avg. Pace: 5:58min/km
    Splits: 5:58, 6:00, 5:58, 5:52, 5:50, 6:04, 5:58, 5:59
    Avg HR: 153

    Thursday, Fri, Sat, Sun
    Nothing :(

    Monday, May 1st
    Total: 10.5km (1:03:23)
    Avg. Pace: 6:02 min/km
    Splits: 6:40, 6:25, 6:16, 6:03, 6:11, 6:10, 5:56, 5:50, 5:32, 5:16, 6:05 (.5)
    Avg HR: 156

    Tuesday, May 2nd
    Total: Planned on a 5k with 20min/4k tempo but the evening was so nice that i did the route a second time as a cool down :)
    Total: 2 x 5km (26:44 & 28:29)
    Avg Pace: 5:19 min/km / 5:41 min/km
    Splits: 5:42, 5:24, 5:17, 5:07, 5:04
    Splits: 6:01, 5:52, 5:41, 5:23, 5:27 (28:29)
    Avg HR: 163 / 164

    Wednesday, Thursday
    Nothing :rolleyes:




  • Some really good sessions in there. Can you explain the 400, 800, 1200 and what way this works? Looks interesting.




  • Going in the wrong direction :rolleyes:

    Month|2016 dist/miles|2017 dist/miles
    Jan|40|60
    Feb|30|82.2
    March|39|75
    April|34|53
    May|47|
    June|43|
    July|32|
    Aug|54.5|
    Sept|61.6|
    Oct|78|
    Nov|51|
    Dec|50|
    Total|560.1|270.2




  • HigginsJ wrote: »
    Some really good sessions in there. Can you explain the 400, 800, 1200 and what way this works? Looks interesting.

    I do a 2km warm up.
    Then do the distance at 5k pace followed by half the distance recovery, so
    400m @ 5k pace
    200m recovery
    800m @ pace
    400m recovery
    1200m @ pace
    600m recovery and so on.




  • Saturday, May 6th
    Darkness into light 5km run, didn’t use the watch

    Monday, May 8th
    Total: 6.6km on a hilly route
    Avg. Pace: 5:50min/km
    Splits: 6:04, 5:50, 5:42, 5:48, 5:53, 5:45 (.6)
    Avg HR: 157
    Comments: Hot, hot, hot

    Wednesday, May 10th
    Total: 2 x 5k (26:40, 29:01)
    Avg Pace: 5:20 / 5:47
    Splits: 5:35, 5:26, 5:16, 5:09, 5:14
    Splits: 5:55, 6:00, 5:57, 5:29, 5:36
    Avg HR: 165 / 166
    Comments: Warm but not as uncomfortably hot as Monday's run. First lap was tempo, second lap was just an easy few ks.

    Sunday, May 14th
    Total: 11.1km
    Avg Pace: 5:58 min/km (1:06:20)
    Splits: 6:36, 6:13, 6:07, 6:04, 6:03, 5:53, 6:01, 6:03, 5:38, 5:12, 5:52, 5:48 (.1)
    Avg HR: 158
    Comments: Didn't look at the watch just aimed to keep this very comfortable, stuck with the plan until the 9th km when i started to get bored & felt like stretching my legs a bit :rolleyes:




  • Monday, May 15th
    Total: 6.3 km on a hilly route in the wind & rain
    Avg. Pace: 5:53
    Splits: 6:02, 5:54, 6:00, 6:03, 5:38, 5:44, 5:38 (.36)
    Avg HR: 157
    Comments: Nothing to write home about.

    Tuesday, May 16th
    Total: 5.5 km on a fairly flat route in ideal conditions.
    Avg. Pace: 5:38 min/km
    Splits: 5:56, 5:36, 5:42, 5:30, 5:32, 5:18 (.5)
    Avg HR: 152
    Comments: Chatting most of the way round, enjoyable run, nice easy pace.

    Saturday, May 20th
    Total: 6.5 km
    Avg. Pace: 5:45 min/km
    Splits: 6:20, 6:12, 5:41, 5:23, 5:36, 5:26, 5:35 (.5)
    Avg HR: 150
    Comments: Planned an LSR but just about squeezed this in between spending time with a friend who lost a loved one, and the funeral of the same loved one.

    Comments: This week was a struggle, real life interrupts the best laid plans sometimes.


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  • Tuesday, May 23rd: 5k Race
    First 5k race of 2017. I didn’t know what to expect going into this, i hadn’t done any specific training and my PB (24:53) is 11 months old. With recent park runs around 26:30 - 27:00 I decided the goal would be sub 26.

    1st km as always went off hard, after about 2-300m heard a girl pacing a group of club runners telling them to pull back, glanced at my watch saw 4:45 pace so i pulled back also. First km came in 4:58.

    2nd km 5:02 did the maths and briefly thought maybe maybe a sub 25 was possible but knew the 3rd & 4th ks are where the mental battle would begin but either way the goal was adjusted to sub 25:30 at this stage.

    3rd & 4th ks (5:05 & 5:06) just kept telling myself to knuckle down and tried to prevent the usual negative “i can’t do this” thoughts taking hold :rolleyes:. Held my pace, at this stage nobody had passed me since the opening few hundred metres and i had picked off a few other runners.

    Final km: Ok, if i really push here maybe i can pull off 4:48 and a sub 25…. Not to be :rolleyes: I had settled comfortably behind 2 runners over the previous 2 km and both managed to pull away and both finished sub 25. At around 400m to go i went to give an extra push but instantly got the strangest sensation, heart racing & palpitations, i eased off for about 1-200m to stop the palpitations :o 4:57 for the final km giving me a net time of 25:08.

    All considered very happy with this time and with the pacing, i couldn’t have done any better on the night so i'll take it :)

    Total: 5km
    Avg Pace: 5:02 min/km
    Splits: 4:58, 5:02, 5:05, 5:06, 4:57
    Avg HR: 167




  • Well done, really solid pacing




  • Tuesday, May 23rd: 5k Race
    Total: 5km
    Avg Pace: 5:02 min/km
    Splits: 4:58, 5:02, 5:05, 5:06, 4:57
    Avg HR: 167
    Comments: In previous post :P

    Thurs, May 25th
    Total: 6.5km
    Avg Pace: 5:53 min/km
    Splits: 6:46, 6:14, 5:35, 6:02, 5:32, 5:24, 5:28 (.5)
    Avg HR: 155
    Comments: Hot, sweated buckets despite running easy.

    Saturday, May 27th
    Total: 12km
    Avg Pace: 6:42 min/km
    Splits: 6:14, 6:20, 6:30, 6:44, 6:57, 7:05, 6:53, 6:59, 6:48, 6:47, 6:50, 6:16
    Avg HR: 155
    Comments: Did this first thing in the morning on an empty stomach, not sure if that is the reason but i was plagued with stitches :( On the plus side it was pouring rain so at least it was cooler than recent runs. I was happy to finish this one.

    Sunday, May 28th
    Total: 6km
    Avg Pace: 6:03 min/km
    Splits: 6:02, 5:59, 5:57, 6:08, 5:43 6:34
    Avg HR: 151
    Comments: Another very hot run, i was pleasantly surprised my HR wasn’t higher.

    Comments: Happy i got 4 runs in, just need to keep this going consistently. Not sure about the focus of my runs :confused: I’m tentatively throwing my name in for DCM so i think lots of easy/low HR running is the order of the day to build endurance for the few weeks until the plans start. Open to advice :)




  • ariana` wrote: »
    Comments: Happy i got 4 runs in, just need to keep this going consistently. Not sure about the focus of my runs :confused: I’m tentatively throwing my name in for DCM so i think lots of easy/low HR running is the order of the day to build endurance for the few weeks until the plans start. Open to advice :)

    Sounds like an excellent plan :) Building consistency before the DCM plan starts is probably the most important thing you can do, so even if you can't get out for long some days, running 4 x days a week regularly will really help the body adapt for the marathon training.

    Did you find the DCM novices support thread on the main forum page?

    Well done on the 5K!




  • Sounds like an excellent plan :) Building consistency before the DCM plan starts is probably the most important thing you can do, so even if you can't get out for long some days, running 4 x days a week regularly will really help the body adapt for the marathon training.

    Did you find the DCM novices support thread on the main forum page?

    Well done on the 5K!

    I did thanks. I followed it a bit last year and found it inspirational. I should start posting there a bit more i suppose but i'd like to keep my log going as well if i can, i like the idea of having it to look back on.

    Thanks AgyR :)




  • Tuesday, May 30th: 5k Race

    I ran this course a year ago in a time of 25:44, it’s a tough course, not flat by any stretch. Despite last week’s 25:09 on a flat course i decided to go for sub 25.

    KM1 flat, plan was to avoid going out too hard but to bank 4/5 seconds to use in km2, this didn’t happen, dry throat and mouth after 300m told me that this whole 5k would be a struggle. Came in at a disappointing 5:00

    KM2 slight incline and no shade from the sun, a tough km, came in at 5:10 :o

    KM3 downhill most of the way, the chance to bank some seconds, 4:38 here, very pleased, maybe maybe maybe back on track if i can hold the pace under 5:00 for km 4 which is flat.

    KM4 very disappointed to see 5:08 at the end of this :cool:

    KM5 first 500m is spent climbing, time to work hard, short strides, high knees, pump the arms, don’t give up. Felt surprisingly strong on the climb but started to fade near the top. Last 500m are flat again, approaching the timing clock 24:43, 24:44, couldn't believe it wasn't 25:03, 25:04 :eek: eventually went under it not sure which side of 25:00. The last km came in at 5:05 :eek: unbelievable especially considering the previous 4 kms were such a struggle and that long climb which never seemed to end :pac:

    Chip time 24:59. Mixed feelings, thrilled to get sub 25, delighted with the effort on the last km but not really that satisfied with my run/pacing overall. Still can't quite figure out what went wrong in the early kms :confused: But mostly pleased that i didn't throw the towel in at the end of the 4th km when i really felt all was lost, maybe i'm getting a big stronger mentally :)




  • Screw mixed feelings, sub 25 on a tough course, great work :)




  • HigginsJ wrote: »
    Screw mixed feelings, sub 25 on a tough course, great work :)

    :pac:

    thanks :D




  • Tuesday, May 30th: 5k Race
    Total: 5km (24:59)
    Avg Pace: 5:00 min/km
    Splits: 5:00, 5:10, 4:38, 5:08, 5:03
    Avg HR: 170

    Thursday, June 1st
    Total: 10km (53:29)
    Avg Pace: 5:21 min/km
    Splits: 5:38, 5:27, 5:16, 5:11, 5:15, 5:11, 5:24, 5:34, 5:25, 5:10
    Avg HR: 167
    Comments: My fastest 10k. Ran with a friend, the first 4-5 km were fine, we were even chatting for about 3km but it started to feel tougher, i eased off in the 8th km and let her go but couldn’t help myself picking up the pace again for the last km. Two nights after a 5k race, probably not a wise move really, legs in ribbons after it.

    Friday, June 2nd
    Recovery: Yoga class

    Saturday, June 3rd
    Total: 14km (01:30:12)
    Avg Pace: 6:26 min/km
    Splits: 6:37, 6:25, 6:27, 6:26, 6:35, 6:32, 6:27, 6:33, 6:26, 6:14, 6:32, 6:14, 6:01
    Avg HR: 152
    Comments: Bit worried about this as i didn’t feel recovered from Thursday but really enjoyed this LSR, perfect running conditions, happy that i kept the splits even and very comfortable. Ran on an empty stomach & felt fine throughout.

    Comments: Had a recovery run planned for Sunday but felt total rest might be more beneficial after the 3 tough runs & a slightly sore calf muscle. Thursday’s run was stupid and off-plan :o learned my lesson as i can’t afford to be skipping runs :rolleyes: 29km or 18 miles total for the week.

    Month|2016 dist/miles|2017 dist/miles
    Jan|40|60
    Feb|30|82
    March|39|75
    April|34|53
    May|47|66
    June|43|
    July|32|
    Aug|54.5|
    Sept|61.6|
    Oct|78|
    Nov|51|
    Dec|50|
    Total|560.1|336


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  • HigginsJ wrote: »
    Screw mixed feelings, sub 25 on a tough course, great work :)

    +1!

    Well done on your race!


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