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Running away
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Monday, June 5th
Total: 5km (30:37)
Avg Pace: 6:06 min/km
Splits: 6:03, 6:08, 6:07, 5:57, 6:12
Avg HR: 141
Tuesday, June 6th
Total: 5km (30:16)
Avg Pace: 6:02 min/km
Splits: 5:43, 6:19, 6:09, 6:01, 5:56
Avg HR: 148
Thursday, June 8th
Total: 5km (32:12)
Avg Pace: 6:25 min/km
Splits: 6:45, 6:33, 6:21, 6:14, 6:09
Avg HR: 136
Friday, June 9th
Yoga class
Saturday, June 10th
10km race (54:12) - new PB!
Avg Pace: 5:25 min/km
Splits: 5:00, 5:08, 5:14, 5:15, 5:31, 5:32, 5:42, 5:55, 5:40, 5:14
Avg HR: 169
Comments: Previous PB is 55:53 so felt i was fairly guaranteed a new pb going into this and i managed that much
. Weather conditions weren’t great but still i was overall disappointed with this, it’s a 10 race pb but i’ve ran 10k faster in training :rolleyes: I think mentally i gave up somewhere between km 5 & 6 when the going got tough :mad: This is a distance that i'd like to target properly at some stage, maybe next Spring. I feel i have unfinished business with the 10k distance :cool:
Comments: 15.5 miles this week and 4 runs, 3 easy which i rather enjoyed funnily enough :P0 -
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Tuesday, June 13th: 5k Race
I ran this course a year ago in a time of 26:06. The first 2 km are fairly flat, the 3rd km is largely downhill, the 4th km is one long climb and the final km is mostly flat again. The course finishes with a lap of a running track. I ruled this out as a PB course (PB is 24:53) but I went into this hoping to get close to 25mins, plan was to bank 25 sec in the first 3 km, use the 25 secs and possibly a few more in the 4th km, and run as close to 5:00 as i could for the last km though i expected the legs & lungs to be bunched after the climb in km4.
Perfect running conditions, not to warm, a little breeze but i didn’t think it would trouble me.
KM1 flat, started at the back of the pack and didn’t go out too hard, this km felt quick, 4:46, a little quicker than i planned but i was feeling good
KM2 another flat one, at some stage during this i paired up with a runner who seemed to be running steadily at the same pace as me, we were shoulder to shoulder for the next 1.5km. This went by quick again, 4:56, everything going according to plan.
KM3 downhill most of the way but into the breeze, the effort felt the same as the previous km. Still running with my new running mate, we hadn’t been passed by anybody, our breathing was in sync at this stage. At the end of this km i saw a girl just ahead of me who usually finishes 2 mins behind me, a moment of panic, had i messed up the 1st 3km and not banked enough seconds :eek: KM3 4:54.
KM4 and the long hill, i’d been dreading this In the first 100m i passed the girl who is usually 2mins behind me, then my running mate’s breathing started to go, he encouraged me to push on and push on i did, before i knew it was passing another and another... :eek: i wasn’t struggling to breathe, what’s going on 
Finally at the top and the watch buzzed 5:21, not bad not bad, another quick glance at the watch showed an overall average split of 4:59, did a quick check - breathing was ok, legs were ok, a PB for the taking perhaps
KM5 flat and with the breeze behind me for most of it this KM flew, i didn’t feel it at all til i hit the track, then the pain kicked in, running into that breeze again but not long to go, keep the push on. Watch buzzed 4:40 but i wasn’t at the line, only half way down the home straight :mad:
Unfortunately the course (according to my watch) was 63m long to there was an additional 14 seconds which was my sprint finish, 63m @ 3:40min/km pace. Still, net time of 24:51, a 2 second PB, happy days
Splits: 4:46, 4:56, 4:54, 5:21, 4:40, 0:14 (63m @ 3:40min/km)
Avg Pace: 4:55 min/km
Avg HR: 169 (Max 184)0 -
Monday, June 12th
Total: 5km (31:25)
Avg Pace: 6:17 min/km
Splits: 6:25, 6:21, 6:25, 6:09, 6:53
Avg HR: 139
Tuesday, June 13th
Total: 5km Race (24:51) - watch measured 5.06km
Avg Pace: 4:55 min/km
Splits: 4:46, 4:56, 4:54, 5:21, 4:40, 0:14 (63m @ 3:40min/km)
Avg HR: 169 (Max 184)
Thursday, June 15th
Total: 5km (31:20)
Avg Pace: 6:16 min/km
Splits: 6:31, 6:20, 6:23, 6:04, 6:00
Avg HR: 143
Friday, June 16th
Yoga class
Saturday, June 17th
Total: 15 km (1:31:43)
Avg Pace: 6:07 min/km
Splits: 6:26, 6:20, 6:04, 5:56, 5:55, 5:40, 5:55, 5:45, 5:44, 5:57, 6:17, 6:51 (off-road), 7:34, 5:35, 5:43
Avg HR: 158
Comments: This was going fine til the 12th km which took me off-road, i got a stitch after this and struggled for about 2km, got it back together for the last couple of km. Overall prob a little on the fast side for me.
Comments: 30km/18.5 miles. A good week overall, went to plan 0 -
Tuesday, June 20th: 5k Race
My 3rd time to run this course. The first 4km are fairly flat with just a few little bumps in the road, the last km has a slight drag but nothing significant. It was a hot, humid evening unfortunately and i knew this would play a part
KM1 took off at a nice pace, HR was slightly elevated from the start most likely due to the heat, felt mildly concerned that i'd die a death in the second half of the race. Watch buzz 4:42.
KM2 and it was really just a case of keep chugging along now, conscious of how warm it was, i started to wonder if there’d be a water stop :rolleyes:. Watch buzzed 4:55. Perfect, just need to stay in the range 4:55-5:00 for next couple of kms.
KM3 i definitely didn’t pick up the pace but i started passing people. Niiice but was it too soon, would i be watching them pass me again in KM5. There’s a water stop but it’s the wrong side of the road and i ain’t wasting time to cross :cool: 5:01 for this km.
KM4 getting hard now, lots of tree cover, very little air. Still passing people. It used to be me who went off too hard at the start and at this stage was being passed. Nice feeling to be on the other side of the fence.. 5:03.
I didn’t look at the watch again just worked as hard as i could for the last km and tried to shut out the demons telling me to slow down :rolleyes: Watch buzzed as i was attempting to sprint for the hell to end the line, i didn’t look down but this km came in at 4:49.
Net time of 24:34, Chip time and new PB 24:36 (-17s) happy days
Avg Pace: 4:54 min/km
Splits: 4:42, 4:55, 5:01, 5:03, 4:49, 0:04 (19m @ 3:20)
Avg HR: 173 (Max 187)0 -
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That's the end of me racing for a while so might as well update the PBs
Definitely want to target 10k at some stage in the future, possibly next Spring. I'm sure i can run 52:xx :rolleyes: or dare i say even 51:xx :eek:
PBs
|2017|2016|2015|2014
5 km|24:36|24:53||25:06
8 km|42:09|43:10|50:04
10 km|54:12|55:53||59:38
Half||02:09:25
Park run|26:27|
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Tuesday, June 20th
Total: 5km Race (Watch - 24:34, Chip - 24:36)
Avg Pace: 4:54 min/km
Splits: 4:42, 4:55, 5:01, 5:03, 4:49, 0:04 (19m @ 3:20)
Avg HR: 173 (Max 187)
Comments: Hot humid evening for this, very happy to walk away with a 5k PB 24:36.
Thursday, June 22nd
Total: 8.1km (50:38)
Avg Pace: 6:14 min/km
Splits: 6:41, 6:18, 6:17, 6:19, 6:12, 6:00, 5:55, 0:38 (.1 @ 5:44)
Avg HR: 157
Comments: Easy pace is 6:13 min/km. Raining and cool. HR a little on the high side, not sure why.
Friday, June 23rd PM
Yoga class
Saturday, June 24th
Total: 15km (1:33:46)
Avg Pace: 6:15 min/km
Splits: 6:37, 6:31, 6:20, 6:22, 6:23, 6:23, 6:20, 6:21, 6:13, 6:02, 6:03, 6:15, 6:06, 5:48, 5:58
Avg HR: 148
Comments: LSR pace is 6:13 - 7:00 min/km. Lovely run in the rain again
Comments: Total 28km/17.5 miles over 3 runs. Thought i might make it up Wednesday’s missed run with a recovery run on Sunday but an impromptu trip to Temple St put paid to that :rolleyes: Overall happy enough with the week.0 -
Week 1 towards DCM 2017
Monday, June 26th
Total: 5km easy (29:18)
Avg Pace: 5:50 min/km
Splits: 6:03, 5:55, 5:47, 5:37, 5:48
Avg HR: 143
Comments: Lovely run in the rain. It was so wet i didn’t look at the watch, effort felt easy but ended up being PMP :rolleyes:
Tuesday, June 27th
Total: 7.2 km run (44:27)
Avg Pace: 6:10 min/km
Splits: 6:19, 6:25, 6:11, 6:12, 6:11, 6:01, 5:52, (.2 @ 5:57)
Avg HR: 147
Comments: Bit on the warm side for this. Didn’t do the 5 x 100m strides that were in the plan, too many niggles which i'm putting down to tired legs
Wednesday, June 28th
Total: 5.5 km (36:14) easy
Avg Pace: 6:35
Splits: 6:28, 6:44, 6:38, 6:41, 6:22, 3:20 (.51 @ 6:35)
Avg HR: 131
Comments: Trundled along, legs still feeling quite tired.
Thursday, June 29th
Yoga class
Friday, June 30th
Much needed rest
Saturday, July 1st
Total: 17km (1:48:49)
Avg Pace: 6:24
KM1-5 32:44
KM6-10 31:33
KM 11- 15 32:14
KM 16-17 12:13
Avg HR: 147
Comments: Legs felt very fresh after 2 non-running days. Perfect running conditions, nice & cool. Nothing notable.
Comments: 34.7km/21.5m.0 -
Monday, July 3rd
Total: 5km easy (30:56)
Avg Pace: 6:07
Splits: 6:15, 6:10, 6:07, 6:04, 5:58
Avg HR: 139
Comments: This was supposed to be easy and easy it was, lovely run in the rain. Great start to the week.
Tuesday, July 4th
Total: 8km (45:33)
Avg Pace: 5:39
Splits: 5:46, 5:50. 5:49. 5:37, 5:40, 5:33, 5:23, 5:38
Avg HR: 153
Comments: Plan was 1m w/u + 3m @ PMP (5:50) + 1m c/d. Ended up not really having a w/u or c/d as the pace felt comfortable from the off, i was talking throughout.
Wednesday, July 5th
Total: 5.05km (35:00)
Avg Pace: 6:56
Splits: 6:54, 7:10, 6:54, 6:55, 6:48, :20 (.05 @ 6:49)
Avg HR: 132
Comments: Recovery run. Nothing notable.
Thursday, July 6th
REST
Friday, July 7th: 10km Fun Run
Total: 10.05k (52:02 - PB of 2min 10sec)
Avg Pace: 5:11
Splits: 5:13, 5:23, 4:54, 5:16, 5:10, 5:05, 5:16, 5:21, 5:16, 4:59, 0:10 (46m @ 3:47)
Avg HR: 165
Comments: Started quite easy, chatting for the first km as this was just a fun run and not a PB attempt. I’m still not really sure where the PB came from but i'll take it
Sunday, July 9th
Total: 13.05km (1:23:41)
Avg Pace: KM1-5 6:26
KM6-10 6:30
KM 11- 13 6:14min/km
Avg HR: 143
Comments: Nothing notable, felt quite easy having gone further the previous 3 weeks.
Comments: 41km/25.5m.0 -
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AuldManKing wrote: »So 8k at PMP felt comfortable - with a HR of 153 (typical marathon HR is 160-165)
And then despite chatting for the 1st k of a 10k, you get a 2 min PB!! Congrats.
How did the last 3k of the 10k feel??
Ah my 10k pb was soft despite being only 4 weeks old, I don't do many 10ks and i definitely don't run well in June
I was working hard in the last 3k, i was shoulder to shoulder with a girl who's 10k PB is 3 mins faster than mine and i wasn't letting her go 0 -
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Great work, brilliant training and you are getting results.
Thank you. I am following the boards plan for DCM, i've never followed a plan before It's only a few weeks in but i feel a difference already. I'm beginning to understand the purpose of each run and getting a feel for the different paces and the benefit of running slower. It's a learning curve but i think it will really stand to me in the long term 0 -
Friday, July 7th: 10km Fun Run
Total: 10.05k (52:02 - PB of 2min 10sec)
Avg Pace: 5:11
Splits: 5:13, 5:23, 4:54, 5:16, 5:10, 5:05, 5:16, 5:21, 5:16, 4:59, 0:10 (46m @ 3:47)
Avg HR: 165
Comments: Started quite easy, chatting for the first km as this was just a fun run and not a PB attempt. I’m still not really sure where the PB came from but i'll take it
Excellent stuff! I spy a sub-50 in your near future. 0 -
Excellent stuff! I spy a sub-50 in your near future.
Haha i think it may just be a goal once the little race at the end of Oct is out of the way :pac: I was shocked by that time really, i had a shoelace malfunction too around the 4/5th km which i forgot about til a few days later. So maybe it could have been 51:xx (who's getting greedy now)
Thanks 0 -
Haha i think it may just be a goal once the little race at the end of Oct is out of the way :pac: I was shocked by that time really, i had a shoelace malfunction too around the 4/5th km which i forgot about til a few days later. So maybe it could have been 51:xx (who's getting greedy now)
Thanks
Imagine if you didn't chat and actually ran hard for the full 10k
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Monday, July 10th
Total: 5km easy (32:29)
Avg Pace: 6:30
Splits: 6:30, 6:45, 6:34, 6:22, 6:15
Avg HR: 140
Comments: Torrential rain for this which resulted me putting my head down and not looking at the watch once. End result was last 2k were a bit faster than planned, average HR a bit higher than expected.
Tuesday, July 11th
Total: 6.5km easy (40:18)
Avg Pace: 6:12
Splits: 6:20, 6:15, 6:22, 6:04, 5:51, 6:14, 6:18 (.5)
Avg HR: 138
Comments: Longer and faster less slow run than the previous night’s run but HR was lower. I guess last night’s HR was raised as i was still recovering from Sunday’s LSR and Friday’s PB 10k.
Wednesday, July 12th
Rest/Sick
Thursday, July 13th
Total: 8.15km @ PMP + 5 x Hills - turned the watch off the hills
Avg Pace: 5:17 min/km
Splits: 5:27, 5:27, 5:22, 5:18, 5:05, 5:17, 5:03, 5:21, 5:01 (.15)
Avg HR: 161
Comments: Waaaaaaay too fast, closer to 10k pace than PMP Had to take a good 5mins recovery before facing the hills. Tough session.
Friday, July 14th
Yoga
Saturday, July 16th
Total: 20.7km
Avg Pace: 6:54 min/km
KM1-5: 35:10
KM6-10: 35:41
KM 11- 15: 34:55
KM 15-20: 33:42
KM 21: 4:26 (.7 @ 6:16)
Avg HR: 147
Comments: Bit slower than previous LSRs but effort felt the same. Thursday’s run still in my legs, only 36 hrs between. Lesson learnt.
Comments: 40.4km/25m.0 -
Thank you. I am following the boards plan for DCM, i've never followed a plan before It's only a few weeks in but i feel a difference already. I'm beginning to understand the purpose of each run and getting a feel for the different paces and the benefit of running slower. It's a learning curve but i think it will really stand to me in the long term
Brilliant, this is exactly why the Novices thread was started back in day.
You are making fantastic progress, enjoy it and long may it continue.0 -
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Monday, July 24th
Total: 7.2km easy pace (49:01)
Avg Pace: 6:48 min/km
Splits: 6:39, 6:44, 6:42, 6:56, 6:40, 6:46, 7:05, 7:03 (200m)
Avg HR: 127
Comments: A mix of grass & roads for this one. First time incorporating grass. Also first time my average hr was < 130. I’m hoping this is a sign of improving aerobic fitness or maybe it's just a sign of the cooler weather :pac:
Tuesday, July 25th
Much needed deep tissue massage
Wednesday, July 26th
Total: 10.3 km @ PMP incl 4 x 100m strides (58:39)
Avg Pace: 5:41 min/km
Splits: 5:55, 5:49, 5:40, 5:37, 5:36, 5:43, 5:32, 5:35, 5:45, 6:07 (300m)
Avg HR: 153 bpm
Comments: Comfortably hard. Plan was to do 5 strides but i ran out of road.
Friday, July 28th
Total: 7km easy (41:06)
Avg Pace: 5:52 min/km
Splits: 6:00, 5:55, 5:54, 5:58, 5:52, 5:34, 5:51
Avg HR: 145 bpm
Comments: Nothing notable. Slightly faster than easy pace but the effort felt easy.
Saturday, July 29th
Total: 23.3km (2:31:22)
Overall Avg Pace: 6:29 min/km
KM1-5: 6:57 min/km
KM6-10: 6:43 min/km
KM 11- 15: 6:30 min/km
KM 15-20: 6:16 min/km
KM 21-23: 5:46 min/km
KM 24: 5:19 min/km (300m)
Avg HR: 151
Comments: Found this run significantly easier and more enjoyable than previous week. Slight change of routine, went 2 hrs after breakfast (porridge) instead of first thing on an empty stomach. Speed picked up gradually so it looks like a progression run but this was subconscious, the effort felt consistent and i don’t tend to look at the watch much on these LSRs.
Comments: 47.8km/29.7miles. Slightly disappointed that i just managed the 4 runs, no recovery run or cross training as such. It was a difficult week due to having nieces/nephews come on holidays but I have to be happy that i managed all the key runs and they all went really well. Finished the week on high thanks to the LSR, feeling motivated and determined 0 -
Monday, July 31st
Total: 8.1km (51:02)
Avg Pace: 6:16 min/km
Splits: 6:24, 6:16, 6:17, 6:19, 6:30, 6:16, 6:13, 6:15, 6:25 (.1)
Avg HR: 138
Comments: Nothing notable. Probably slightly fast for easy pace.
Tuesday, Aug 1st
Total: 6.1km (37:25)
Avg Pace: 6:08 min/km
Splits: 6:20, 6:00, 5:55, 5:45, 6:05, 6:45, 6:04 (100m)
Avg HR: 140
Comments: Again nothing notable. And again need to slow down a bit.
Wednesday, Aug 2nd
Pilates Class
Thursday, Aug 3rd
Total: 11.3km (1:06:29)
Avg Pace: 5:51 min/km
Splits: 6:32, 6:28, 6:16, 5:55, 5:50, 5:31,0 5:35, 5:37, 5:31, 5:27, 5:43, 5:53 (351m)
Avg HR: 154
Comments: Didn't enjoy this run at all. Couldn't settle into the pace, constantly going between too fast and then too slow.
Sunday, Aug 6th
Total: 26km (2:51:37)
Overall Avg Pace: 6:36min/km
KM1-5: 6:45min/km
KM6-10: 6:44min/km
KM 11- 15: 6:40min/km
KM 15-20: 6:29min/km
KM 21-25: 6:26min/km
KM 26: 6:05min/km
Avg HR: 150bpm
Comments: Found this long to be honest. Hard to imagine running another 16+ km. Thought it would be easier having had 2 rest days. Feeling a bit disillusioned but still determined
Comments: 51.5km/32 miles. Not much to say, got the runs done.0 -
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Sunday, Aug 6th
Total: 26km (2:51:37)
Overall Avg Pace: 6:36min/km
KM1-5: 6:45min/km
KM6-10: 6:44min/km
KM 11- 15: 6:40min/km
KM 15-20: 6:29min/km
KM 21-25: 6:26min/km
KM 26: 6:05min/km
Avg HR: 150bpm
Comments: Found this long to be honest. Hard to imagine running another 16+ km. Thought it would be easier having had 2 rest days. Feeling a bit disillusioned but still determined
Comments: 51.5km/32 miles. Not much to say, got the runs done.
Great mileage this week and don't worry about the 16 miler - perfectly normal.
You are probably at a stage where, 7 weeks in, the runs are getting boring - its becoming a chore - the excitement you felt from the initial buzz of doing a marathon is going away.
Come race day - you will have done many 16 milers (and more), the body will be accustomed to it and you will have had a decent taper.
In the coming few weeks I'd advise you to mix up your run locations a bit (if possible) - listen to different stuff on podcasts - arrange a meet up with some of the Boards crew for the next long run etc - its more the mental side thats been tested, so doing different things helps the mental side.
Similar to a race, some people find it beneficial to run a few miles (20-30 mins) the day before a long run - if you need rest take it 2 days before.
The body is getting used to running more and it goes into 'snooze mode' if it feels it isn't been tested.0 -
AuldManKing wrote: »Great mileage this week and don't worry about the 16 miler - perfectly normal.
You are probably at a stage where, 7 weeks in, the runs are getting boring - its becoming a chore - the excitement you felt from the initial buzz of doing a marathon is going away.
Come race day - you will have done many 16 milers (and more), the body will be accustomed to it and you will have had a decent taper.
In the coming few weeks I'd advise you to mix up your run locations a bit (if possible) - listen to different stuff on podcasts - arrange a meet up with some of the Boards crew for the next long run etc - its more the mental side thats been tested, so doing different things helps the mental side.
Similar to a race, some people find it beneficial to run a few miles (20-30 mins) the day before a long run - if you need rest take it 2 days before.
The body is getting used to running more and it goes into 'snooze mode' if it feels it isn't been tested.
Thanks AMK some great tips there. This is a step-back week which suits me perfectly as i have to do the LSR on Friday, only 5 days after last weekend's LSR. I'm away next week so i'll be running in totally new surroundings and then it's not long til the 10 mile race which i'm really looking forward too. So i feel the next few weeks will break things up a bit.
Overall the training is going really well and i'm still feeling good so i can't complain
I've told a few more people over the last week or so as well so that is making it all seem more real :eek:0 -
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Monday, Aug 7th
Total: Easy 5.6km (36:08)
Avg Pace: 6:27 min/km
Splits: 6:32, 6:29, 6:30, 6:31, 6:23, 6:18 (.6)
Avg HR: 137bpm
Comments: Still a bit weary from yesterday’s 16 miler so took it very easy, enjoyable run, pace felt very comfortable.
Tuesday, Aug 8th
Pilates class
Wednesday, Aug 9th
Total: PMP 11.2km (1:04:11)
Avg Pace: 5:44min/km
Splits: 6:34, 6:02, 6:02, 5:55, 5:41, 5:28, 5:14, 5:31, 5:30, 5:29, 5:40, 5:25 (.2)
Avg HR: 150
Comments: Ooooops, the pace was closer to HMP for KM6-10. I struggle to hold a steady pace on this PMP session every week but i do enjoy the opportunity to run a bit faster. Chatting for good chunks of this run and felt comfortable (the exception being KM7 which was close to 10km pace where i was unable to give more than 1 word answers).
Thursday, Aug 10th
Rest
Friday, Aug 11th
Total: LSR 20.2km (2:07:25)
Overall Avg Pace: 6:17min/km
Splits: 6:34, 6:32, 6:31, 6:29, 6:36, 6:29, 6:33, 6:27, 6:23, 6:37, 6:34, 6:20, 6:20, 6:13, 6:19, 5:49, 5:48, 5:39, 5:42, 6:03, 5:31 (.2)
Avg HR: 145bpm
Comments: This run actually felt short!! 4 week's ago I ran 20.7km and I remember it feeling so long. Amazing what a few weeks does
Sunday, Aug 13th
Total: 9.3km (52:28)
Avg Pace: 5:39min/km
Splits: 7:06, 5:26, 5:32, 5:23, 5:17, 5:26, 5:28, 5:38, 5:30 (.3)
Avg HR: 149 bpm
Comments: Supposed to be easy but got completely carried away, running on hols, new roads and just didn't look at the watch. Time to cop on
Comments: 46.3km/28 miles. Very poor attempt at easy runs. Must do better.0
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