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I'm very late to the party but congrats on all the 5k PBs, lovely to see them listed out like that above. Onwards for the rest of the year and use your new found confidence to push you in the races.
Not comparing us but just to show what's possible, your 5k PB is faster than mine so with your current fitness these times are achievable
Now when I was fit, back in the day,
5k Pb is 22.43 (2017),
10 k - 46.58 (2017)
H/M - 1.45.11 (2016) , so that H/M 1.45 is definitely achievable with your current fitness. Just believe that you can and you will!!!
Thank you Anne! Those times are super, i'd be delighted to achieve them or somewhere close them them! i don't think i'm there yet but it gives me realistic goal(s) I hope
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Bluesquare wrote: »Great relaxed running - enjoying it is half the battle . Your heart rate stats are enviable ! That VO2 max number really gets my goat - mine is constantly going up and down and at no stage ever is the predictions in the realms of possibility for me !
Mine is actually extremely steady which is why i note it when it changes, when i look at the last 4 weeks it's usually a flat line. What gets on my goat is the Training Status! 'Unproductive' & 'Maintaining' are the only 2 i ever seem to get with the very occasional 'Productive' thrown in to tease me i think
The predictions do seem quite a bit off alright, my 5k predicted time is 2 mins faster than my actual time... i think they're there to motivate us :pac: 0 -
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Week Aug 26th - Sept 1st
Monday PM: 75 mins Easy
8m @ 9:32min/m, avg hr 142bpm, max hr 159bpm
Tuesday AM: 12 x 75s @ CV, off 1 min rec
6m @ 9:44 min/m. avg HR 145bpm, max HR 169 bpm
Intervals: 7:55, 45, 33, 43, 39, 38, 45, 39, 16, 34, 26, 37
A bit all over the place but for these short intervals i mostly just ignore the watch
Wednesday PM: 50mins easy (not :rolleyes:)
5.7m @ 9:23min/m, avg hr 146bpm
Thursday AM: 60 mins easy
7m @ 10:22 min/m, avg hr 146 bpm
Friday: Rest
Saturday: Rest
Sunday: 1:45 LR incorporating 4 x 12 mins @ HMP off 2:30 rec
11.9m @ 9:15min/m, avg hr 146bpm
HMP Intervals (8:00-8:15)
7:56, 8:21 (.49)
8:07, 8:04 (.48)
7:59, 8:05 (.5)
8:05, 8:17 (.47)
I didn't have time (and ended up feeling too tired anyhow) to do this session on Thursday and to be honest watching everyone doing fancy pace stuff during their long runs for marathon training had given me a hankering to do the same so i merged Thursday's session with my long run. Thoroughly enjoyed this but it didn't feel like a long run at all. I had 2 days rest beforehand of course which really helped, fresh legs!
Paces may seem a little all over the place but there were a few small inclines and wind in spots and i focused on keeping the effort even, i was delighted to see my HR stayed below threshold for this entire session
Total: 39 miles
In other news i found out half way through this week that i won't be able to do my target race. Originally i had my sights set on Charleville and then that fell though and now it's replacement race has fallen through too. I was quite upset initially but got over it as the week went on. Thankfully, I have an entry for Dublin Half which originally was a tune up race but now has become the target race. I have 5 weeks left on the training plan and 3 weeks left to train so i will be picking & choosing the sessions for the last 3 weeks from those in the final 5 weeks which i feel best address my weaknesses or are the most race distance specific, it will ultimately be a short enough training block, 10 weeks, but I'm still hopeful i can put in a strong run on Sept 21st.0 -
Week Sept 2nd - Sept 8th
Monday PM: Very easy hour
5.4m @ 10:56min/m, avg hr 135bpm
Tuesday: Physio, told not to run after it.
Wednesday AM: Very easy hour
6m @ 10:26min/m, avg hr 136bpm
Thursday PM: 10min LT, 2 min rec, 7min LT, 2 min rec, 3 min CV
Set up HR zone for the LT reps on this due to the high winds. CV i left at pace (7:27-7:37min/m).
Intervals:
10mins @ 7:33min/m, avg HR 164 bpm (wind on my back for the first 7-8 mins)
7mins @ 7:45 min/m, avg HR 166 bpm (against the wind)
3mins @ 7:17min/m, avg HR 169 bpm (against the wind)
I was really pleasantly surprised to see the paces were quicker than my prescribed LT paces, i felt quite strong throughout, working but in control. Good session.
Total: 7 miles / 1hr
Friday: Rest
Saturday AM: 2hr LR
14m @ 9:42 min/m, avg hr 142bpm
Sunday PM: Easy hour
6.25m @ 9:39 min/m, avg hr 141 bpm
Total: 38 miles
Missed a session early in the week this week. I was a bit tired & sore to be honest, physio on Tuesday sorted out a leg length difference which had crept in but left me feeling quite tender for a couple of days so it was Thursday before i tackled any serious running. Very happy with what i got done though, little by little 0 -
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That's a very nice week despite the missed session - you seem to be really taking things in your stride. A very nicely done session and great long run too.
Thanks C. Haha yeah some days i'm taking things in my stride, the next i revert to the default setting of over analyse and fear of failure. But I think i'm doing enough to slowly slowly become a stronger runner, whether that shows in the next race or not remains to be seen but i'm in a place where i'm able to train, (mostly) motivated to train and excited to race and that's all i can wish for
You're flying it yourself at the moment and really seem to be buzzing off the 5k training! I'm looking forward to following suit next year.0 -
That's not a bad place to be at allThanks C. Haha yeah some days i'm taking things in my stride, the next i revert to the default setting of over analyse and fear of failure. But I think i'm doing enough to slowly slowly become a stronger runner, whether that shows in the next race or not remains to be seen but i'm in a place where i'm able to train, (mostly) motivated to train and excited to race and that's all i can wish for
You're flying it yourself at the moment and really seem to be buzzing off the 5k training! I'm looking forward to following suit next year.
And I'd say it's very clear that you're already a stronger runner, and no doubt plenty more to come.
And yep, I never (I mean really, NEVER) thought I'd say it but I'm enjoying the 5k stuff! I need to get a bit more of it under my belt to really judge but at the moment I'd heartily recommend the plan I'm using if you do go in that direction next year.0 -
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Sunday: A disappointing trip to Croker
Another great weeks training. if you were the new kicks all week they should be fine for Saturday.
1st year in the past few I've missed croker for the Ladies finals but was so glad I decided to sit this one out when I seen the weather and I believe it was freezing there as well. 2 years ago the sun was shining but we were frozen so I can imagine how cold it was yesterday.
Disappointment for us again this year in the Inters 0 -
Friday PM: 2 x 20 mins HMP/5mins rec
I procrastinated all week about this session. I went through every possible combination of doing it, not doing it, modifiying it to 1 x 20min, 2 x 15 mins etc with excuses about time restrictions all lined up! I'm not sure why but i really felt intimidated by it. In the end it was fine, my HMP according to TinMan is 8:01, my own personal PHMP is closer to 8:15 so i set the workout for 7:55-8:15. I was delighted to get both reps done at the faster end of the range but i don't think the RPE is sustainable for 13.1. Wore my new kicks for this and they felt great, but not sure they are broken in enough to wear on Saturday, the alternatives are shoes that have 1000+ miles on them or shoes that give me blisters when i go longer than an hour :rolleyes: Not ideal but i had to cut the c/d short to collect a kid from training.
Intervals
20mins @ 7:59min/m, avg hr 160bpm, max 166bpm
20mins @ 7:57min/m, avg hr 162bpm, max 166bpm
Total: 7.5m/1hr
Total: 37.5 miles
That is an excellent session! Good job
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Another great weeks training. if you were the new kicks all week they should be fine for Saturday.
1st year in the past few I've missed croker for the Ladies finals but was so glad I decided to sit this one out when I seen the weather and I believe it was freezing there as well. 2 years ago the sun was shining but we were frozen so I can imagine how cold it was yesterday.
Disappointment for us again this year in the Inters
I was talking to some people afterward who were frozen at it but we were cosy and dry in the davin thankfully, it must have been wind direction. The wet gear was a necessity for getting around though. Miserable day which was emulated in the quality of football in the senior game at least, we only saw the end of the inters. Sorry for your loss on the day, i know the feeling It was a long day but i hate sitting at home watching the ladies play to an empty stadium so it was good to fill a few seats and wave the flags That is an excellent session! Good job
Thanks V. It was a confidence boost for sure BUT (and i think i've experienced this before coming up to a target race) it left me caring less about the HM and just wanting to get it out of the way so i could focus on 10k! I've ran 3 x 10ks this year all over 50 mins and yet in training i can do 2 x 20 mins @ sub 8 min/m - go figure
Ok, none of them went great for a variety of reasons and i was very close in one of them (50:04) but this session left me with an itch 0 -
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Week Sept 16th - 22nd
Monday PM: 50mins easy
5m @ 10min/m, avg hr 138bpm
Tuesday AM: 6 x 1mins Vo2 Max
5.1m @ 9:36min/m, avg hr 143bpm
Vo2: 6:37, 17, 12, 11, 17, 30
Felt good, wore the new kicks, 15 miles in them now, think they will be the shoe of choice for Saturday's half
Wednesday PM: 50 mins easy
4.9m @ 10:23 min/m, avg hr 133bpm
Thursday: Rest
Friday: Rest
Saturday: Dublin City Half Marathon
Previous HM PB 1:52:31 from September 2018.
Target pace 8:13-8:25 min/m to give me A) 1:48:xx
1:49:xx or C) PB
Actual: 13.19m @ 8:15min/m to give me my A goal with a chip time of 1:48:43
Miles 1-3: 8:07, 7:51, 8:15
I started at the very back of Wave 1 (just in front of the 1:50 pace group) alongside Browneyes. We were starting together but there was no committement to staying together. I had 500ml of Tailwind, my first time to use it in a race, i had 2 x 250mls bottle, 1 of the kids' water bottles which was disposable and 1 of the soft flasks that was not disposable. The plan was to start with the plastic bottle in my hand & soft flask in my pocket, however when i went to put the soft bottle into the pocket it started leaking. Ok, try the plastic bottle in the pocket, damn that will annoy me bouncing around. Complete rooky mistake but ended up with a bottle in each hand and feeling annoyed and a bit tense before i started. Browneyes noticed and kindly offered to carry 1 bottle for me. I turned her down (this time) but this was the first inkling i got that she had my back in this race. After a couple of minutes standing in the crowd we were off, the plan was to run by feel for these early miles, not to go to hard but not to be afraid to bank a few seconds on the downhills either. We spotted a Raheny vest in the first mile who we thought might be Murph_D gliding along just ahead of us looking very relaxed. We joked about using him to pace us as he seemed to be just in front of us for a good few miles but he did eventually disappear into the horizon around mile 5/6! Legs felt good in these first 3 miles but my upper body felt tense, my shoulders felt like there was a plank of wood across them but the legs and breathing all felt good. Around the end of mile 1 Browneyes offered for about the 4th time to take a bottle from me and i gave it to her hoping it might help my shoulders relax. There was a water stop near the end of the 3rd mile but we skipped it, as we went by i noticed people including Murph_D squirting water on their legs and i briefly regretted not taking it but oh well we were passed it now. Happy with the splits and effort levels for these 3 miles, feeling good.
Miles 4-6: 8:15, 8:20, 8:35
If i'm honest these were the the toughest 3 miles for me. Mentally i started to struggle, it was begining to feel like a slog and there was still such a long way to go. Browneyes was still there beside me. We weren't talking much but she'd throw in the odd word of encouragement telling me we were feeling good and i'd nod some kind of acknowledgement that we were (was I?). She was brilliant for telling me what was ahead instructing me to veer left/right etc. During these miles the B goal totally became the target in my head. I wasn't calculating the splits in my head but i knew sub 1:50 would be massive achievement on the day and I'd be happy with that. Skyblue was cheering somewhere in the 6th mile (i think) and he ran alongside us for about 1/2 mile, it was lovely to see him and it gave us a real lift, the distraction so welcome at this point. We did talk splits and targets with him briefly but we only told him the B goal, in my head the A goal was no longer a thing.
Miles 7-9: 8:25, 8:36, 8:01
When the watch beeped 7 miles i got a huge lift, suddenly we were over half-way, 4-6 had been a drag but the 7th mile flew. Skyblue reappeared again during in the 8th mile and ran with us for most of the 8 & 9th miles iirc. I was still sipping the TW, somewhere in these miles i finished the first bottle and took the 2nd bottle off Browneyes.
Mile 10-12: 8:23, 8:10, 8:04
At 10 miles Browneyes announced that if we run the last 3 miles at 10min/m pace i'd still get a PB. Cue my train of thought:
Yay, i can pull back...
But wait i don't want a PB, i want a 3 min PB (at least) so i need 3 x 9min/m...
Well then i can still pull back, yay...
But wait what about the .1, she's forgotten the .1, that's 1:30 extra so i need 3 x 8:30min/m...
Well i can still pull back a tiny bit, right?
But wait the last mile is a climb so i need to bank seconds, so now i need 2 x 8:15 & 1 x 8:45
Sugar, i can't pull back at all in fact i need to speed up!
Once i got my head around this little bit of mental maths it was just head down. I didn't look at the watch, no point, just keep truckin'. At the water stations i poured water down my back and on my legs. Somewhere just after 11 miles i started to feel sick, possibly tmi but felt like i needed to do a massive belch and couldn't. I managed to let out a few small burps (sorry to anyone who was near me) and felt marginally better but i didn't take on any more fuel/water after that. I'd only had about 100mls from the 2nd bottle of TW (350mls in total for the race) but the thought of it made me gag (a repeat of DCM 2018 except that time was gels).
Miles 13 and a bit: 8:21, 6:52 (.19)
At 12 miles Skyblue joined us again, it was like the smoothest relay handover ever, one second Browneyes was beside me and next she moved off ahead and Skyblue was in her place taking over the reins of getting me to the finish line. I was delighted to see her get a chance to run the last mile and thought she would dissapear into the horizon at this point. Skyblue asked me how we were for time, we were at 8:21 pace and exactly 1:39:00 on the watch. He reassured me this was good. In my own head i couldn't do the maths. It was too much, i couldn't figure out if i had 10 or 11 mins left to finish this race or was it 9!Skyblue told me not to look at the watch after this and i didn't. I was a bit cheeky along here and asked him to take the water bottle that i was no longer drinking from, it was annoying me now. He was super, he just kept reassuring me i was running well and lifting the pace nicely. Browneyes is still just ahead of us and S tells me just 1km to go, a guy in front of us heard and turned his head and asked was it 1/2 mile, Skyblue told him not quite but in my head i was thinking 1k is less than 1/2 mile surely! It's funny because i've trained in both KM & Miles for long periods and can convert easily normally LOL!
5 mins Skyblue tells me. I started counting in my head this is what i do in races, it always works, 5 x 60 would do it, except i forget to stop at 60, i get to 70 twice and get annoyed with myself, counting is too hard. Skyblue points out the finish line but god it looks so far away. I can't be sure but i feel like we're passing the odd person here (?). I notice Browneyes getting closer, so close she looks over her shoulder and calls at me to "c'mon", Skyblue veers off the course and for the first time in the race i don't know where Browneyes is, i can't see anyone left or right of me, just me and the finish line now, i can see the clock change from 1:49 to 1:50, i have no idea what that means. I hear my name called out on the tanoy, i feel like i am on my own running for the finish line, i eventually cross it, press the watch (1:48:44), and immediately bend over double to the side retching for all i'm worth, i try to get up but same again had to get back down to retch some more, thankfully just dry retching, phew. Browneyes appears a second later and i eventually get up and we move off. She had been gracious enough to let me finish ahead of her, talk about an amazing pacer. Between her and Skyblue i was better looked after than Kipchoge on his sub 2 attempt LOL!
Bumped in to Huzzah and ReeReeG from these parts on the walk back, lovely to see them both. Met up with Skyblue again and a friend of Browneyes and had some chats and a cuppa, i started to come to life around then! We eventually jogged back to the car and met Murph_D, his lovely better half AnnaPR, and MisterPaul in the carpark. Some quick introductions and congratulations all around. Lovely to have put faces to names. A bit of a cool-down back to the finish area to meet Baby75 who ran well on a tough day.
Some after-thoughts:
I am so delighted that i got my A goal, who wouldn't be! Would i have done it without the support i had on the day, absolutely not so massive credit to Browneyes and Skyblue for that. I think i lacked race experience on the day, this year i've raced 6 5ks and PB'd in 4 of them and course PBs in the other 2 but 5ks are a different ball game, 5ks a world of pain but half marathons are a slog and there is a difference between the two. Had I run a half or even a 10 mile in recent months maybe i would have been better prepared mentally for this race but as it stood it was a year since i'd raced at that kind of effort for that kind of distance. But overall i'm super proud and elated actually with this performance and result, it's a massive improvement for me and funnily enough despite how hard it was i still believe there is more to come... just not for a while perhaps!
Sorry for the essay & thanks for reading.
Total for the day: 16 miles
Sunday: Rest
Total: 30 miles0 -
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