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Terrible love
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02-03-2017 12:29am#1
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Welcome to the training logs, Pompla - I thought it'd never happen..! Good luck with your WX goal, as well as bringing down those 5/10k times. Hope to see you around a parkrun or local run soon.
FWIW - I disagree with making any sort of hames back in October - you have a medal that says otherwise!
Looking forward to seeing your progress!0 -
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I didn't realise it was such a popular songI will be following this with interest as I've also entered the Wexford half, albeit quite a bit slower than you!
Yay finally someone else who's running Wexford. Hope your training is going well!
Some running updates:
Monday: 8x3mins CV pace with 400m recovery between each set. 5.62 miles @ 9:57/mile. Have never bothered with laps on my Garmin so that's my overall pace including warm up/cool down but my CV pace should be around 7:30/mile which I think I stuck to.
Wednesday: my first missed run of the plan:eek::( Was meant to do 60mins very easy but with starting a new job this week and getting into a new routine, I decided to give it a miss. No regrets.
Thursday: 30mins tempo. 4.26 miles @ 9:05 (includes warmup/cooldown). Tempo pace is around 8:30/mile which I more or less stuck to but it was way more of a struggle than it should have been. Similar to last weekend's run I was feeling really zombified, hopefully it's a phase that will pass soon.0 -
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Did not have the greatest of weeks this week. During my run on Monday I noticed a bit of pain in my upper left leg. Couldn't pinpoint where exactly the pain was coming from and throughout the week it weirdly seemed to move between my upper and lower leg. I decided to play it safe and skipped my Wednesday and Thursday runs and did a lot of foam rolling and massaging with a sliotar instead. So my only running this week was:
Monday: 16x90second threshold, 30 second recovery. 5min warm up and cool down so 4.5 miles altogether at overall pace of 9:17/mile.
Saturday: Went out to Phoenix park with my bf. We tried to mainly stick to running on grass, parts were quite muddy which slowed us down but that was probably for the best. 9.5 miles at 11:03/mile.
My leg felt alright during the run but was a bit sore again Saturday evening. Massaging it seems to help a lot so I'll continue with that and skip any runs if I feel it's needed. I really want to get to that start line in 3 weeks!
Weekly mileage: 14 miles/22.5km
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After more massaging last night my leg was feeling fine today. So got today's run done without incident
Monday: 6x4mins CV with 2 mins recovery. 4.55miles at 9:09/mile. Did a 5min warm up and that felt fine so figured I'd just go for it and stop if needs be but all felt fine. Distances for each 4min segment were (miles): 0.53, 0.53, 0.50, 0.55, 0.54, 0.52.
Found it tough maintaining CV pace (around 7:30/mile) at some points as some parts were slightly uphill and against the wind but I think the effort was there.
Have also started cycling to work as of today. I had been walking the past 4 weeks (half an hour each way) and I think that may have been putting extra strain on my legs, so hopefully the cycling helps with that.0 -
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Monday: 6x1min Vo2 with 2 mins recovery. Not sure what speed that should be and was too lazy to go check so my aim was to go as fast as I could.
Covered, in miles :
0.16
0.16
0.17
0.16
0.17
0.16
I figured this run would probably expose any niggles but all felt good.
Tuesday: 45mins very easy, 4.02 miles at 11:12/mile.
Only one short run left to do on Thursday before the race on Sunday 0 -
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The Black Oil wrote: »Toenail Tuesday.
Sunday - Stick to the plan. :pac: Think of that post HM glow. :pac:
Thank you for the reminders, especially about the toenails
Best of luck on Sunday! Keep a bit in the tank for the last bit - as it's a tough enough finish. No doubt you'll nail it!
Thanks nop, I did not realise that about the finish. My research on the course route has been terrible:o
Best of luck in Connemara to you, I'm sure you'll nail it! Can't wait to hear how you get on!Good luck on Sunday. Hope it all goes well for you. Enjoy.
Thanks a mill:)0 -
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Wexford half marathon 2017 race report
I trained for this using the 10k-half marathon training plan that Myles Splitz was kind enough to post for the DCM 2016 graduates, although I modified it slightly as I only wanted to run 4 times a week. It had a great mix of easy and hard runs and I really enjoyed the plan.
Decided to make a weekend out of the half marathon as my boyfriend was running it too, so headed to Wexford on Saturday, stopping off in Courtown for my first ever game of crazy golf. Walked around Wexford town that evening, carb loaded in a restaurant and got an early night.
Got up around 8 on Sunday morning and was sitting at the kitchen table eating my toast. You know that horrible feeling when it suddenly dawns on you, out of nowhere, that you've forgotten something? Well that's what happened next. I've no idea why it popped into my head at that moment, as I hadn't touched my case with my running gear yet that day, but I suddenly knew that I'd forgotten to pack a sports bra. Bahaha!:eek::o Started panicking, checked my case to be sure but my worst suspicions were confirmed. Bf started googling sports shops in the area but none opened early on a Sunday. Had walked past a Penneys on the main street the evening before, googled that but alas it doesn't open on Sundays until midday. I had visions of me not doing the race, with the worst excuse ever. Was trying but couldn't think of any realistic and comfortable DIY sports bra. Mainly I was freaking out and cursing myself and cursing myself. Then genius bf had a brainwave: the Tesco we'd been in to buy groceries the night before had definitely had some clothes on sale. Googled it and it was open. Had no idea how extensive their selection was, until this weekend I hadn't even realised Tesco sell clothes, but it was my only hope. Wolfed down the rest of the toast and we headed to Tesco, which was thankfully only a 5 minute walk down the road. Found the clothes section, saw some sports gear and then the wonderful sight of some sports bras. God bless you Tesco! Paid and left feeling so so relieved.
Got ready, jogged down to the start line and didn't have long to wait til it all kicked off. Cursed myself again as I hadn't thought to bring sunglasses and it was actually very sunny. Said goodbye to bf, lined up a bit behind the 1:45 pacers and we were off. There was a bit of a bottleneck at the very beginning as we'd to go through barriers but it cleared pretty quickly, nowhere near as much congestion as I'm used to at races. Felt pretty good to be racing again, my first this year, and briefly contemplated sticking with the 1:45 pacers since they were only a little ahead of me. Reminded myself of how bad I felt in the second half of DCM 2016 and don't ever want to feel that way in a race again, so decided against it and let them gradually slip away. I was overtaken by a lot of people for the first couple of miles.
Mile 1: 8:08
Mile 2: 8:20
Miles 3 and 4 were the toughest for me, both mentally and physically. We were on a long long road that I thought would never end and that had a slight uphill drag. I kept thinking there was so much of the race left to go and that I'd never be able to maintain pace for a sub 1:50 finish.
It was still really sunny and I felt uncomfortably warm, so it was a relief to see other people throw bottles of water over their heads just past the water stations; it wasn't just me feeling the heat. Got into Johnstown Castle grounds and started to feel a bit better. The grounds were lovely so that probably distracted me a bit.
Mile 3: 8:36
Mile 4: 8:29
The rest of the course route is a bit of a blur to me, with a lot of long never ending country roads, with a good few uphill parts. Some downhills too thankfully which I always speeded up on to make up time.
Mile 5: 8:19
Mile 6: 8:31
Mile 7: 8:16
Not long after mile 8 it was practically a straight line to the finish, although again not as flat as I would have liked. I was feeling pretty good, or wasn't feeling terrible at least, and felt like a sub 1:50 should be doable. Was surprised how for most of the rest of the race we were running along the side of a main road, with traffic on both sides of the road. I was beginning to overtake a lot of people, picking them off one by one as I've learned to do from boards:) In some parts it was only really safe to run in single file, so had to look out for cars before overtaking other runners.
Mile 8: 8:21
Mile 9: 8:15
Mile 10: 8:27
Mile 11: 8:08
Mile 12: 8:13
Picked up the pace a bit in mile 13 although there was another uphill bit, which thankfully nop had warned me about. At this point I was just counting down the minutes until it was over. Eventually got back into Wexford town, could hear cheers from a crowd in the distance. Continued overtaking people, until I was overtaken by a girl why went whizzing past me. I could see the finish line now and those two things gave me the final extra push I needed and I speeded up again and sprinted as fast as I could to the finish line.
Mile 13: 7:50
0.1 miles: 34 seconds.
Chip time: 1:48:23
Crossed the finish line, thought for a few seconds that I was gonna vomit but it quickly passed. Saw my bf almost straight away and compared races. His first half marathon and he'd run sub 1:38 so was slightly in awe and delighted for both of us. My lungs felt pretty sore but they recovered quickly. Overall I really enjoyed the race and can't wait to do it all again. Not sure yet when that'll be or what distance but I think my next half marathon target will be sub 1:45.
And if I ever travel for a race again, I will remember to pack everything 0 -
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Yeah, but how was the crazy golf? :pac: Did Terrible Love enter your head at any point? Congrats on your time and good to hear you want to do more. Couldn't get around without a blurry bit somewhere in there. Moderator: Television, Psychology and Dublin County North.
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The Black Oil wrote: »Yeah, but how was the crazy golf? :pac: Did Terrible Love enter your head at any point? Congrats on your time and good to hear you want to do more. Couldn't get around without a blurry bit somewhere in there.
Thank you! Hehe crazy golf was great fun but is a bit of a sore point for me. At the beginning of the second last round, it was all even. At the beginning of the last round I was losing by 1 point. But I bottled it and ended up losing by 4 points:mad:
Would you believe I don't think Terrible Love entered my head even once during the race! The sound of all the heavy breathing around me and the spitting (there was so much spitting) was too distracting:pac::pac:0 -
Well done C - magnificent work. Seems like you got the execution almost spot-on on the day - except for the packing mishap. I agree with the last part of the route being disappointing, glad to hear you managed to finish strong. Now, what's next? 0
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Well done C - magnificent work. Seems like you got the execution almost spot-on on the day - except for the packing mishap. I agree with the last part of the route being disappointing, glad to hear you managed to finish strong. Now, what's next?
Thanks nop. And thanks again for the course tips. I'm not too sure what's next but I'm thinking either a 10k or another half marathon. I think the Clontarf half may be a bit too soon so I'm contemplating the Dublin Rock 'n' Roll half in August (did this as my first ever half marathon in 2015). Unfortunately the Dublin half is out as I'll be on holidays for 2 weeks in mid September.
But for the next week or two, I'm going to enjoy doing nothing other than cycling to & from work.Well done. You ran a great race by the sounds of it.
Thank you 0 -
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Wubble Wubble wrote: »Belated congrats on the 8 minute PB!
Thank you! I must get you to predict all my race times from now on:D0 -
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I've finally gotten back into the swing of things
Rock 'n' Roll half marathon 2017 training week 1
Monday: 3x8mins threshold, 2 mins recovery between each set, 3.99 miles. Found this tough! Face resembled a beetroot by the end.
Tuesday: 45mins very easy, 4.15miles at 10:51/mile.
Wednesday: 3x8mins hills, 3 mins recovery between each. 4.29 miles total. Each set of 8 mins covered 0.98, 0.99 and 0.98 miles. Another tough one, very warm.
Saturday: 90 mins easy. 8.85miles at 10:10/mile. Absolutely lashed rain for this entire run, a lot different to conditions on the week's previous runs. If I'd been out any longer I think chafing would've been a problem.
Sunday: 30 mins recovery, 2.68miles at 11:30/mile.
Total weekly mileage: 23.96 miles.0 -
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Cue lighthouse envy.
Moderator: Television, Psychology and Dublin County North.
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Rock 'n' Roll half marathon 2017 training week 5
Monday: 3x5mins threshold, 1 mins recovery between each set, 3.22 miles total. Covered 0.39, 0.39, 0.40, 0.42 and 0.40 miles in each of the 5 sets.
Wednesday: 45mins very easy, 4.13miles at 10:54/mile. Hottest day of the year so far. Ran past a guy sitting in the canal, he smelled bad.
Thursday: 6x60seconds hill sprints. 3.09miles total. Wasn't sure how much of a recovery to take between each sprint so just jogged very slowly back down the hill before sprinting up again. In each 60sec set I covered 0.14miles.
Saturday: 90mins easy. 8.73miles at 10:19/mile. Stupidly didn't bring any money as I didn't think it was that warm out. Was so unbelievably thirsty for the last few miles
Sunday: 30 mins recovery. 2.64 miles at 11:22/mile.
This week was a bit of a step-back week. Good timing with the weather being so muggy. Total mileage: 21.81 miles.0 -
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