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Running away

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Comments

  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Ah no the paces aren't 5k at all. The shorter reps like 200m are 1500m-3k pace alright and the 400m reps are 5k pace but you'd only be doing those once per week at most and the recoveries are very generous. The 1k reps which are the bread and butter are done at 92-95% of LTHR, which means you are well below threshold all the time, significantly slower than 5k pace and long very slow recoveries between reps too with 10 seconds walking each end of the recovery also (though i tend to forget to do the 2nd walk bit).

    You should definitely try it. I've been dabbling with it since late last year, I just haven't been very consistent so I'm determined now to stick to it for the rest of this year and give it a proper chance to work. I think it's very promising for base/aerobic training anyways. I'm not quite convinced about race specificity (yet), not really a concern for me at the moment even though I plan to throw in a few races in the Autumn but they will be off base fitness.



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    July 17th - 23rd

    Monday: An am run again, enjoy getting out before work now.

    6 * 4' EIM reps @ 4:57, 4:47, 5:05, 4:53, 5:06, 5:10 - I use HR for these, happy with them, felt strong.

    Tuesyday: Rest

    Wed: 15 * 200s ranging between 50 & 53 seconds. I don't remember much about this.

    Thurs: My only PM run this week. Drove a bit further to do my run away from the local park/river walk, I don't like running here in the evening during the Summer because of all the teenagers hanging out, I like it less now because I know all the teenagers and feel a bit uncomfortable, probably silly really. The route was a loop with quite a steep hill so I expected the reps to be pretty inconsistent but they weren't really, they just got progressively slower. I'd eaten too close to this - I do my morning runs on empty so felt very strange & quite uncomfortable running on a full stomach.

    4 * 1k EIM reps @ 4:56, 5:07, 5:09, 5:10

    Friday: Car service time so a different location again which was nice. P*ssing rain and legs a little tired so really tried to keep this proper easy using HR as a guide without being a slave to it.

    12 * 1k easy, 50sec surge - 15.4KM @ 5:59min/km avg, 143bpm avg HR.

    Sat: 30mins very easy incl 5 * 100m strides, 4.55km @ 6:36min/m avg, 137bpm avg HR. Before a lovely night away catching up with school friends, and consistently referring to things that happened 30 odd yrs ago as 20 yrs ago in our reminiscing... don't know where the years went.

    Sun: Rest and a dip to clear the head! Very proud of myself for getting in in skins, water was actually lovely but getting in was mad, my heart was really thumping, had to really focus on the breathing to calm myself, the waves were quite big too which added to the fear a bit. Such respect for regular sea swimmers but also can really feel how therpeutic it is.

    Week: 49km/31 miles for the week.

    Happy with the week and building a nice bit of consistency albeit at low enough volume.

    Post edited by ariana` on


  • Registered Users, Registered Users 2 Posts: 2,505 ✭✭✭Laineyfrecks


    Fair play getting in for a dip, You are lucky if you can get me to walk into the sea on holidays never mind here & even then it would only be to my knee! I have a huge fear of the sea & just how unpredictable it can be, I love the idea of the benefits of sea swimming(or dipping in my case) but unfortunately it will never be for me!



  • Registered Users Posts: 10 fascinatingbeauty


    Impressive training week! Consistent efforts and progress with a total of 49km/31 miles covered. Well done!



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`



    I was in France for 2 weeks and didn't get into the sea either! I was in Portugal last year for a weekend with the same sea swimming friends as last weekend and I got in every day over there too so it is definitely their influence on me!! I don't think it's any harm to have some fear of the sea, you are right it is unpredictable - I'm that mum who makes her kids wear life jackets playing in the sea on holidays 😅 I grew up near the sea and I was lucky enough to get a few sea swimming lessons as a teenager but I still wouldn't be at all confident, every year I threaten to do a beach to buoy course that Swim Ireland run but it's a bit out of the way for me now where I'm living so it would be a full evening comittement. The panic getting in the other day was unreal, conquering that panic was so empowering though, I am still buzzing a little bit 😂


    Thanks 😊



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    July 24th - 30th

    Monday: EIM 10 * 400 or 1:45 in this case. Thought I had set this to 400m but clearly I hadn't, don't remember much about this, the route has some rolling hills which I blame for the inconsistent paces 😉

    Paces were 4:42, :39, :39, :49, :39, :38, :41, :38, :37, :50

    Tuesday: Very easy 55mins @ 6:26min/km

    Wed: Nothing - migraine for most of the day 😥

    Thurs: Planned to do EIM 1K reps but was feeling the hangover from the migraine so kept this very easy 65mins @ 6:31

    Fri: EIM 5 * 1k reps @ 5:08, 4:55, 4:58, 5:01, 5:06

    Sat: Tempo parkrun, 5k @ 4:59min/k

    Sun: Mostly just sat in front of the TV watching the Nats.

    Week: 30miles/48km



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    July 31st - Aug 6th

    Mon: EIM 15 * 200s (49-51seconds) early before work, I can't remember much about this.

    Tues: 5k recovery run @ 6:37min/k - was a bit tired and hot, didn't really enjoy.

    Wed: 4 * 1k @ 5:19, 5:10: 5:07, 5:08 - another morning run, purposefully tried to keep these very easy.

    Thurs: Rest

    Fri: more EIM, 1 * 2k @ 5:15, 5 * 1k @ 5:07, 5:05, 5:05, 5:02, 5:08

    Covered 9m in this run which constitutes a long run for me these days! Good to get it done early.

    Sat: Rest

    Sun: Easy with 5 * 100m

    Week: 29m/48km



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    August 7th - 13th

    Monday: Started this week with a lovely bank holiday monday run in the PP with the company of a very good friend and former fellow DCM novice. We did a 10k lap of the park and followed it up with a very long lingering breakfast sitting outside. Lovely morning passed. 10k easy @ 6min/k

    Tuesday: Home again and back to the morning runs, 10 * 400m EIM. 400s were a bit all over the shop as usual with the rolling route, averaged 1:50.

    Wednesday: 5 * 1k EIM @ 5:10, 5:06, 5:00, 5:05, 5:08

    Thurs: Off

    Friday: Easy with 5 * 100m strides, 6.6k @ 6min/m

    Saturday: I was contemplating doing a hard parkrun as a bit of a fitness test but decided I'd see what time I woke up at as sleep has been very poor lately. I was awake at 6:30 so decided to get it done rather than waiting for parkrun. Wanted to 'test' the fitness a little bit so after some humming and hawing I settled on 10k at about HM effort... This was a sh*t show really, pace for the 10k was very dissappointing for the effort. Felt very disillusioned heading home and this was backed up by the metrics after the run synced up, the RE for a similar pace on the same route has climbed fairly dramatically since January. Spent the morning feeling sorry for myself with thoughts of why am I bothering to run at all... Distracted myself later in the day watching my son play his favourite sport. His lost by 1pt after coming back from being down by 2 05 in the first half. He played a blinder though, in a position he's not used too due to an injured player in the midfield, and along with his team never gave up. It is hard witnessing your kids' dissapointment but that is sport and life and I know he won't give up and I dare say neither shall I. 10miles with 10k @ 5:07min/k avg.

    Week: 53k/33miles



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Aug 14th-20th

    Monday: 15 * 200m EIM intervals. Nothing memorable about this, it's always a fairly enjoyable run so I assume it was again!

    Tuesday: No running

    Wed: 5 * 1k EIM reps. Again I don't remember much about this, fairly bog standard morning run presumably.

    Thurs: A bit weary this morning, didn't feel like running at all but did an easy 10k with 6 * 40seconds surges throw in, picked up after a few km and was really enjoying it by the end.

    Friday: No running

    Saturday: 10 * 400m EIM intervals. A bit blustery out but felt good this morning, enjoyed these intervals, lovely feeling of pop in the legs without straining.

    Sunday: A really easy long run, threw in some easy surges again just enough to keep it from getting too ploddy. 10m @ 6:20min/k - slowest long run in a while but focussed on keeping HR low despite the swirly conditions. Finished the day out watcing my young lad come back from his defeat last week to win the shield final and score a sweet goal from midfield too, proud Mum day and great excitement, his 1st time to play in county grounds too so a big occasion for him. Onward to my last week of morning running, I'll miss getting it done before the day starts.

    Week: 57km/35.7miles

    Post edited by ariana` on


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  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Aug 21st-27th

    Mon: bog standard 5 * 1k eim reps @ 5:05, 5:01, 5:01, 5:03, 5:05. Not sure why but i felt really good on these and was pleasantly surprised by even splits for a change - though my range for these is quite wide anyhow. 

    Tues: Nothing. Long day in work and a trek to Galway in the evening to watch my son play in Pearse Stadium. I am normally the first to give out about the GAA but they do a good job of running all these underage cups and leagues giving every kid a chance to play with all the different divisions. This time he was playing u15 in a cup final, 48hours aftering winning an u13 shield final. Watching him play, 13 aside full pitch in a big stadium, covering all that ground, brought vividly to mind the Physio telling me when he was just 5 years old that he would have given up all sport by the age of 9 due to not being able to compete with his peers... Every year is a blessing because he loves it so much and puts his heart into it, and getting to lift a cup even once ("to win just once, that might be enough"), is just a massive bonus and a proud mum moment. On another level entirely I got home at about 11pm and sat and watched Ciara McGeean's final in Budapest and listened to all her post race interviews, she brought tears to my eyes, what a run she had, bittersweet I know but she did us so proud. What an inspiration and role model for all young sports people.

    Wed: EIM 200m reps - woke up very tired and didn't feel like running at all but as usual ended up having a grand run, some sunshine too - win win.

    Thurs: 5 * 1k eim reps @ 5:06, 5:01, 4:59, 4:57, 5:02 - again felt good, nice and light on my feet for these reps, again wearing the Gliderides, my favourite shoe for these 1k reps.

    Fri: Nothing. Doing some fun stuff with the kids for the day instead.

    Saturday: Another 5 * 1k reps but this time I jogged all the recoveries instead of the usual short walks breaks prescribed, so this was a bit nippier overall. Reps were @ 5:06, 4:55, 5:01, 4:54, 4:55.

    Sunday: Easy with 5 * 100m thrown in to keep me awake - on a day that should have been my auld fella's 80th birthday, hard to imagine when someone is so long gone, much more than half my life now (27+ years), what it would be like if they were still around, what would they make of all the shenanigans since then?! There wasn't even mobile phones then, much to my kids shock! I remember clear as day driving around in a neighbours car trying to locate my siblings on that fateful Saturday night, the only one of us who wasn't out socialising. "It's just mad Ted."

    Week: 50km/31.1miles

    A race next week all going well. No clue really what I expect but at least test the (base) fitness, hopefully it will carry me through and it won't be a miserable experience.



  • Registered Users, Registered Users 2 Posts: 2,505 ✭✭✭Laineyfrecks


    Even after all those years it's mad how vivid a memory can be especially when it's to do with trauma, the mind is a mad & wonderful place at times. Thanks for sharing that, big hugs on what would have been your da's 80th birthday💛

    Great to see you ticking along nicely, I think a race at this stage as you say it will give you a nice idea of where you are & I'm sure it won't be a miserable experience!



  • Registered Users Posts: 2,831 ✭✭✭Annie get your Run


    What's the race? Love reading the updates on your son and his GAA wins too!



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Haha well his gaa season is over now A so no more updates for a while.... Rugby and soccer are just starting though 🙄 To be honest I don't usually get involved til the end of the season and we hit the semi finals/finals stage, up to then I'm just a chauffeur, a cook and a minor miracle worker when it comes to getting white shorts clean 😂

    10 mile race. I'm not sure how to pace it really, maybe I'll start a few seconds slower than PB pace and see how it goes.

    Thank you. It's a strange one, the things that stick in your mind, and then other memories are very vague. I hope you're right and it won't be a miserable experience ☺️



  • Registered Users Posts: 1,761 ✭✭✭ReeReeG


    Ah is the 10 mile a sister of my 10k?! Might see you about if so 😊



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Might see you there ☺️



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  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    August 28th - Sept 3rd

    Monday/Tuesday: I was away for a short break, no running kit but lots of walking

    Wednesday: Another year older and feeling every day of it lately! Flew in at 8:10am and back at the desk by 8:50am. Tired and a long day catching up after being off for a lovely few days. A very easy 5k with some friends in the evening before a busy night with kids sports.

    Thursday: Back to school madness. Thought I'd run in the evening but working late and then young lad had a match and then it was too dark - need to dig out the Winter running kit again 😕

    Friday: Again no run. A very long day in work, very stressful there at the moment and for the last while.

    Saturday: 5miles easy with a few surges, enjoyed this, just being out on a quiet morning, country roads.

    Sunday: 10m race.

    Not really sure how much I want to dwell on this, certainly not my finest innings but to be honest I went into it with a fairly negative mindset. I haven't been in great form recently, lots of anxiety, insomnia, headaches, migraines... A combination of life busyness and the joys of midlife hormones (or lack of hormones) perhaps. Trying to get on top of it but for now it is still getting on top of me. So those are the excuses! I set off good and early.Travelling on my own for a change but was glad to be able belt out a few tunes in the car. Parked up, picked up my number, used the facilities, sat in the car for 20mins, did a nice 3k warm up, used the facilities again, changed my runners (wore the endorphin pro 2 for the race), did some dynamic stretches and headed to the start line - got chatting to a lovely bubbly girl who was worried about being last and before we knew it we were off. I ran just under 80mins here previously and for some reason assumed I could/would do the same again, or similar enough - so set off about that pace, well a tad faster actually 🙄 First 2 km were grand (4:47, 4:57), 3-4k (4:51, 4:50) started to wonder if i could hold the pace, 5-6k (4:48, 5:02) kind of knew I couldn't hold the pace but clung on, 7th k (5:15) dropped off the pace, 8th k (5:03) clawed the pace back, 9-10k (5:29, 5:20) gave up the ghost, 11-16.1k (5:18, 5:13, 5:18, 5:13, 5:13) just tried to stay running and not give in to the desire to stop & walk. I was fairly isolated from about 8k-14k and then suddenly out of nowhere there were loads of runners around me again and strangely I was passing them out - I don't know where they came from but I eventually copped that they would have been the 60+ minute 10k runners so it made sense that even @ 5:15 pace I was passing them but it gave me a little lift all the same to have some life around me again and I tried to encourage anyone I passed which distracted me from my own torment. I had a lovely friend at about 15.5km and also got a call out from the annoucer and from @ReeReeG at the finish line so that all helped me over the line. I squeezed in just under 83 mins - 1:22:58, exactly 3mins slower than previously. After I finished I chatted briefly to a couple of people at the finish line and then headed back to the 15.5k to see my friend who was waiting for her Mum to come in, she's done every iteration of the race and she had a pile of grandchildren waiting to run with her to big applause, so that was lovely and really nice reminder of what it's all about - especially for those of us who won't ever be at the pointy end and whose PB days may just be behind us.

    Overall a little dissapointed in how I ran this. If I had set out to run 83 mins I'm sure it would have been a lot more enjoyable but I didn't really know where my fitness is at. Of course training should tell me where my fitness is at but i think with the EIM i don't feel I get the same feedback as doing proper sessions. EIM encourages you to race regularly and I've been neglecting that aspect so maybe that's what I need. That and some tweaks to training too. It was an enjoyable morning all the same, felt fairly social by my introverted standards! Nothing like the sunshine to put everyone in a good mood. Onward.

    20miles/33km for the week.



  • Registered Users, Registered Users 2 Posts: 7,793 ✭✭✭Mr. Guappa


    You don't really mention the heat as a mitigating factor yesterday - way hotter than it's been all summer really so that was bound to have a bit of an impact too.

    Would highly doubt that your PB days are behind you btw. You've been so consistent for a long time that I'd imagine there are gains waiting to be made with some focused training for a bit. I always think of what @Swashbuckler used say about work/life/running and the balance of not ramping up all three at once. Hopefully work and life calm down a bit for you and then I think you'll see progress again.

    The evenings are closing in that bit earlier alright. Very annoying having to factor that in again when setting out at what should be a reasonable hour of the evening.



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Funnily enough A I've been thinking of @Swashbuckler recently and the penny really has dropped with me, I always thought i 'got' it but I think now I'm living it it's different. Even though the circumstances are different, my kids are older etc, but everything has just ramped up in the last while, even OH's job has become more demanding which has a knock on effect too, talk about timing! I'm hoping work will get easier but in the meantime I might start doing the lotto 🤞

    And yes it was hot - thanks for the reminder!



  • Registered Users Posts: 2,831 ✭✭✭Annie get your Run


    And the humidity! Also don't underestimate the hormone effects - that has a bigger impact on the other stuff than it would have as we get a bit older, 100%. Especially until you get it sorted. Give yourself a break.

    "I went into it with a fairly negative mindset. I haven't been in great form recently, lots of anxiety, insomnia, headaches, migraines"

    That's a lot to be dealing with! Negative mindset also plays a huge part and you mentioned it a few times in recent posts, why are you bothering to run and not feeling it etc. I agree with A, your PB days are not behind you. I think you're being too hard on yourself expecting to be able to do it all when everything is at full tilt. I'd love to be only 3 mins off my 10 mile pb 😀. Well done you I say!



  • Registered Users, Registered Users 2 Posts: 2,505 ✭✭✭Laineyfrecks


    It's ok to fell a little disappointed with a race, we all have been there just don't let it get you down. As everyone else has said your PB days are defo not behind you. You have a really great running mind & understand so much of it, I really do be in awe of all the solid advice you give out on a regular basis on here, you never think twice to offer it which is brilliant. We are always a lot easier on others, it's natural so my advice to you is to give yourself that same self care.

    You are going through a fair bit outside of running, for me discovering I was getting to menopause was tough because it really affected a lot of my running back when I really wasn't sure what was going on, it affected me mentally & physically but I am in a much better place now thank god. Take the time you need to try figure out what's going on & see if you can get some help with it. None of what you mentioned by the way are excuses, they are real life & real life things that are affecting you right now. Keep going, you will have better races for sure!



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  • Registered Users Posts: 2,831 ✭✭✭Annie get your Run


    The icing on the cake, a mention from the GOAT on the pod 😀



  • Registered Users, Registered Users 2 Posts: 2,379 ✭✭✭diego_b


    Sorry to hear your race day didn't go to plan either, I think you nailed it with your first 3 lines of your race report. I think anyone of these challenges on their own would have potential to disrupt a race day but combining them together definitely is going to knock you back somewhat from where you'd like to be. There's some excellent advice already posted in replies here so I am sure when things settle for you and combined with training and racing you'll be putting those pb's under pressure yet.



  • Registered Users, Registered Users 2 Posts: 6,582 ✭✭✭Swashbuckler


    😀😀😀



  • Registered Users, Registered Users 2 Posts: 2,505 ✭✭✭Laineyfrecks


    Hahaha I'd day your ears have been burning 🤣🤣



  • Registered Users, Registered Users 2 Posts: 6,582 ✭✭✭Swashbuckler


    I actually came online to check something on the Electric Picnic thread and saw I was tagged in my notifications.



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`



    Thanks A. I think you're right about the negative mindset, funnily I've a framed poster in my office with the quote "A mind free of negatives produces positives" - it's hanging there but i haven't looked at it in a while! I only listened to the Pod on Friday I think it was, chuffed alright that my new BFF gave me a mention! She visited my local parkrun a few years back, before the Pod, and she was obviously quite shy but she still stood for all the photos and chatted etc... She's just class ☺️


    Thanks E. Glad you are feeling better. I'll get there too. I'm doing workshop tonight actually with Irene Clarke I just signed up for it a few days ago, it was apt timing when I spotted it. It's over 2 Monday nights. Hopefully get some insights and tips for training 🤞


    Thank you 😊

    Ah, good to hear from you P. I hope all well with you and your gang ☺️



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Sept 4th - 10th

    This week was about recovering from the 10m, such as it was, and also getting back into the gym! After being in a super routine from last Oct - June i really let it slide during July & August with the absence of a routine. I was expecting serious DOMS so set my running expectations for the week low.

    Monday: Not even in the gym but legs were a bit sore from the previous day's effort. Got 30mins of a sweaty crawl while the young lad had drum practise.

    4.2km @ 6:33min/k

    Tues: Back in the gym for strength. Wasn't as bad as i expected, I reduced the weight slightly from where I was at the end of June but pleased that i still maintained some strength. Tough session in the heat though.

    Wed: Sore glutes, DOMS - another very easy but sweaty run, 5k @ 6:43

    Thursday: Gym again for more punishment.

    Friday: 3rd gym session and followed up with another 5k @ 5:55min/k, a bit more like easy pace this time although legs were literally like blocks at this stage after 3 strength sessions, i think my whole body was in shock 😂 Went for a dip in the sea in the evening, the water was like bath water couldn't believe how warm it is at the moment.

    Saturday: Awake early as usual but decided to hang on a bit so I could incorporate parkrun, I haven't been in a while and I felt like a social run. This worked out well, enjoyed it. Started at 8:30 and got 9.5k done comprised of 1k easy, 200m surge and then into parkrun where i continued with the easy and surges, I picked up for the last 2k of parkrun (5:07, 5:06) and finished with 1.5k cool down to bring the run to 16km @ 5:42 avg pace.

    Sunday: Easy hour, 10k @ 5:56 followed up with a few strides (5 * 100m).

    Week: 42.2km/26.2m

    Hopefully a little more running Mon-Thurs going forward though will take a bit of settling into the routine with school and after school activities etc.



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Hello log, the last month flew by!

    Life's been as busy as ever. Running's definitely taken a backseat, quick summary:

    Sept 11-17th

    Some easy runs varying in length, some strides during the week and one set of short hill blasts which left my legs in bits for about 3 days after.

    Long run of 10miles, first 6miles easy with surges, finished off with parkrun at threshold (24:47 for parkrun) and a cool down.

    26.3miles total.

    Sept 18th-24th

    More easy runs, a fartlek (mona) and threw in a bit of light progression easy to MP on effort another day.

    No long run as such it seems.

    29.7m for the week

    Sept 25th-Oct 1st

    Easy runs, strides.

    A light session - 800m @ Tempo (5:18), 800m @ Threshold (5:11), 800m @ CV (4:55), 800m Threshold (5:09), 800m Tempo (5:18)

    Longest run was 8miles, made up of 5k tempo @ 5:11min/km + 6 * 1'/1' off

    31.1m for the week

    Oct 2nd-8th

    Easy mid week runs, strides.

    Last minute half marathon at the weekend

    No right really doing this but I went along to support some friends doing the 3/4. Really enjoyed the day. Weather was glorious and met loads of friends before and after. Kept the pace comfortable from the off as knew I didn't have the fitness. The first 7km were lovely, very flat, the day was beautiful, not too warm yet

    KM 1-7: 5:08, 5:08, 5:08, 5:08, 5:08, 5:10, 5:13

    The 8th & 9th km were just a very long gradual drag, I didn't feel too bad on this but didn't push too hard as was well aware I still had a long way to go. I passed a couple of lads along here and was gaining ground on others but at this stage we had merged with the 3/4 marathon and I didn't know who was who

    KM 8-9: 5:19, 5:15

    After this we hit the main road and the most fabulous long downhill section, gentle enough to really benefit from, definitely the highlight of the running part of the day!

    KM 10 - 4:51

    And of course what goes down must go up and back up it did, about 10.2 k was the start of the worst hill of the day and definitely the running lowlight of the day!

    KM 11 - 5:39

    I was hoping for a nice downhill after getting to the top of that hill but unfortunately had to settle for flat! Managed a nice relatively nice few ks in here before the tiredness really kicked in, definitely wasn't feeling quite as good as the first 7 km but was somewhat comfortable still

    KM 12 - 16: 5:08, 4:56, 5:05, 5:06, 5:13

    10 miles is as long as I've run recently and even that's been sporadic enough, it had to catch up with me, fairly wrecked now and just wanted to be finished, the sun was really beating down now too and I was begining to need a toilet...

    KM 17 - 19: 5:19, 5:16, 5:24

    I can't remember if it was stewards or a water table but I remember a few men saying only 2k to go and it gave me a nice lift and I managed to finish out reasonably well, passed another few along this last 2km, 4 I think. I wasn't passed by anyone the entire run and I managed to continually pass the odd one throughout which was a nice feeling - althought a lot of them could have been doing the 3/4 at a nice easy pace as opposed to my hard enough effort so I'm under no illusions of the reality of the situation.

    KM 20-21+: 5:11, 4:53 and 4:32 (for the last bit)

    Finished in 1:49:33 (21.17 @ 5:10min/k) - my 3rd fastest official half, fastest being 1:45:xx and second fastest being 1:48:xx. Relieved to finish under 1:50. I hadn't a plan going into this but in hindsight I think I would have been dissappointed not to finish under 1:50, a guess that's where the bar is set now. It was a decent effort and well paced run, bled a small bit of time from km 17-19 but otherwise I held it together reasonably well considering the lack of training, a lot happier than i was with my 10m last month even though the end result wasn't much different (I ran 10m @ 5:07 pace that day).

    30.1m total for the week

    Thinking of doing the grads 6 week base plan next for a bit of structure.

    Post edited by ariana` on


  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    October 9th - 15th (week 1 of "lets see how long I stick at a plan for")

    Monday: Option was 20mins easy or rest - I took rest after the HM effort of the previous day

    Tuesday: 45mins easy - 8k @ 6:10min/k

    Wednesday: Rest

    Thursday: 60min Progression (easy to MP). I broke this into 10mins easy, 15mins easy/moderate, 15mins moderate, 15mins tempo, 5mins easy. MP is 5:23 (based on last week's half) and tempo is 5:16-5:25 so I thought this was fairly appropriate with the intention to keep to the slower end of the range. Happy enough with how it went but I won't deny I found it tougher than I expected to increase the pace each time.

    Friday: Supposed to 45mins easy but I left the kids on their own and it was quite dark and I couldn't relax thinking if something happened to me and OH was away for the night... ended up cutting it short, 30mins @ 6:07min/k (6km)

    Saturday: 40mins easy + 10 x 100m strides with full recovery - ended up at 11.2km for this run, I enjoyed the strides, felt good.

    Sunday: 90mins easy, what a difference 12 hrs make this was yuck, the most horrible run, just felt sluggish and tired throughout and wanted it to be over. 92mins @ 6:24min/m (14.5km)

    50km/31.2miles

    Similar mileage to the past number of weeks but a bit more structure. Happy to just get through this week to be honest, it was a crappy enough week, lots of stress and working lots of evenings until late, even got up at 1am one night and did 2hrs of work as something was on my mind 🙄 Need a kick up the ar*s really 😏

    Inspirational performances in Amsterdam by @skyblue46, @Laineyfrecks, @Lazare and @rizzee



  • Registered Users, Registered Users 2 Posts: 4,425 ✭✭✭Lazare


    Thanks so much E.

    Don't be so hard on yourself, running a five day week is never crappy. Also so tough to be consistent when work stress is high, and you're managing it.



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  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    Catching up - nice work in the Half on limited specific training! Those last min races can really bring us on you know!!



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Thanks for the nice comments @Lazare and @AuldManKing ☺️

    Well, I've just had 3 weeks off after DCM (is it even relevant that I didn't do DCM?)

    The good news is I can still run for an hour, the bad news is that I can just about still run for an hour 🙄 Feeling about as unfit as I ever have really, like I've just undone about 5 yrs of good running over the space of 5 months of poor running. Not sure where to turn, try to get consistent again in a sensible way, I guess. Weekly goal is 4 runs, 2 strength sessions, runs mostly easy, a set of strides and a bit of steady-threshold. If I can keep at that for a few weeks and then maybe a 10k/HM block. I've been here before with good intentions so 🤞 it sticks this time.



  • Registered Users, Registered Users 2 Posts: 7,793 ✭✭✭Mr. Guappa


    Seems to me that committing to a target race for the first half of next year might help you in sticking to those good intentions? Maybe the Limerick Half or something around that time would be a good timeframe.

    From a distance, and this is easy for me to say of course, but you've still been tipping away relatively consistently over the past while and I'm sure there's a very decent base there just waiting to be tapped into.



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    Limerick is one I look at every year and yet I've never done it! It'd be a good timing alright. I take your point about the base and I'd say the same to anyone in my position but we're always so much harder on ourselves aren't we.

    I did my 4 runs this week anyhow though only 1 strength session. Threw in a little bit of EIM today, though it took me most of the run to get the feel of it again. I was enjoying that during the Summer though I never felt any great gains after 4 months of it but maybe because I never added any specificity on top, I'll throw in a couple of runs a week again, break up some easy runs.



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