Sub 50 minute 10 km here we go.....

S.L.F.

I'm aiming for a sub 50 minute 10 km.
I'm hoping that tracking my runs on a log will keep me consistent.
I'm currently jogging three to four days a week and have a short cycling commute as cross training.
I do a few weights in the gym once a week as well.

I've entered the Terenure 5 miler which is 5 weeks away now.

This coming week all going well:

Mon: 8 mile cycling commute work
Tues: 1 mile warm up/4 x 1000m with 4 min jog recovery/.5 mile cool down
Wed: 5 miles easy
Thur: 6 miles easy plus 6 x 100m strides
Fri: 8 mile cycling commute work
Sat: Weights
Sun: 9/10 mile long run

I might end up jogging the 8 mile return commute to work on either wed or thurs instead of planned run.

If anyone has any advice for me or spots any mistakes in my training or ways of improvement I would be delighted to hear about it.

S.L.F.

Monday: I ended up doing some weights as I missed it last Saturday. I only really do upper body machines and a few free weights. Took about 40 minutes.
You really need to be doing them about 3 times a week to see results. Better than nothing though.

Tuesday: 4 miles short commute each way cycle to work. I got a new bike and its about 3 times lighter than the contraption I was cycling so I'm not paddy last up the hills coming home anymore
I only got two hours sleep so I was preparing to abandon this and jog a 5k on the treadmill.
I ended up doing the 4x1000m and I could've done a 5th but chose to speed up on the 4th one instead.
I was thinking in my head that I don't want to get too fatigued as I'm in a new job and I'll end up getting run down.
I ran these at 8 minute mile pace which is goal pace and the last one went from 8 minutes to about 7.25.
8 km altogether including warm up and cool down.

S.L.F.

My run on Tuesday evening ended near 10 pm and then I had food and a bath and was really alert after this. I got a terrible sleep so decided not to run Wednesday. So 2 x 4 miles to work on the bike.

Thursday I ran to work and back 2 x 4 miles. Its uphill coming home and my right leg was very tight, had to stretch on a step at every red light I stopped at.
Thursday evening had my third back massage to treat a strain I picked up from carrying my laptop home on my back. I know it seems like a stupid thing to do
but I had no choice so I thought. My back was inflamed but now it seems perfect again thank god.

Friday I had no work so made up for my lack of sleep by having a 15 hour sleep.
I often do this when I'm deprived during the week and nothing wakes me, not even the need to pee.
I went out for a late 5 miler, was sitting in bed at about 10.30 pm reading about all the different headcases ruling the world and decided this headcase is going out to get that Wednesday 5 miler done. Pretty harmless really.

S.L.F.

Sat: Went to the gym and did some free weights and upper body machines. 1 hour.
Tried to get in some stretching as well and went totally overboard. Groin muscles in a jock next day. I don't know why I keep going back to this stretching machine because its more like a torture rack since I can't seem to reel myself in when I get on it.

There's a lot of show offs in the gym that are at that extreme Yoga craze of handstands and legs over the head routine so I might be trying to get in on the act but failing miserably.
At one stage I was doing single legged squats and I never even usually do two legged squats so you can image what it was like trying to sit down on Sunday.

Sun: Nothing - went out for Easter. This was supposed to be a long run day so disappointing not to get out. I'm not going to say my legs and bum felt like i'd been extreme racing on Saturday but they did.

Mon: This was supposed to be a rest day and had no energy anyway.
Ran 5 km on the treadmill. Ran a few repeats at race pace trying to make up for yesterday but was lacking in energy. I'm not sure if it was lack of food beforehand or if I have a bit of lethargy but stopped halfway through 3rd 1 k interval and went for about a 3 mile walk as had to go somewhere after this.

Plan this week is supposed to go like this but I have a feeling I'll be switching things around. If I'm feeling as meh as I am today then I defo wont be doing a planned session tomorrow. I'll see how the body dictates.


T 1 mile warm up - 3 mile tempo @ 8.20 pace - .5 mile cool down
W 5 mile easy
T 6 miles easy plus 6 x 100 m strides
F Day Off
S Weights
S 9/10 mile long run

S.L.F.

Tues: 2 x 4 cycle mile commute and 6 mile jog with 6 strides.

Wed: 2 x 7 mile cycle commute
Was supposed to do a 3 mile tempo run but was knackered.
I'm not that bike fit for a continuous hill after a days work.
So went to bed for an hour and then legged it over to the gym for a late run.
I was still tired so decided to break this up into tempo intervals with max 200m recover on the treadmill
Short warm up and the 5 x 1000 m tempo pace 11.5 increasing to
12 now and again. Too late for cool down - 7.5 km.

juke

S.L.F. wrote: »

At one stage I was doing single legged squats and I never even usually do two legged squats so you can image what it was like trying to sit down on Sunday.

For me, unless I do some form of squat work weekly, the DOMS, they kill!

Will going sub 50 for 10k be a big leap for you?

S.L.F.

juke wrote: »

For me, unless I do some form of squat work weekly, the DOMS, they kill!

Will going sub 50 for 10k be a big leap for you?

That's the thing about the weights as well isn't it...you feel fine doing them and then the next day or two it catches you if you do too much.

You're going very well with them, I need to read more about them and vary my routine a bit.

I don't know how close I am to sub 50, i'll have a good idea if I do the Terenure 5.
I seem to be fit enough to run a good distance and days back to back but I have an awful job getting out of my comfort zone and trying to speed up.

Sub 50 race pace repeats longer than 800 m are tough for me now especially if I'm tired and I'm not sure I'd even hit that pace for a km if I wasn't doing them in the gym.

Thurs: 2 x 4 mile jog commute
Fri: 2 x 4 mile cycle commute.

S.L.F.

Sat: weights about 40 minutes of upper body machines and free weights.
Sun: 9 mile long slow run along the coast. Very enjoyable, perfect weather for a jog.

S.L.F.

Plan for the week:
M Day Off
T 1 mile warm up/10 x 400m with 90 secs recovery/1 mile cool down
W 6 miles easy
T 8 miles easy plus 6 x 100m strides
F Day Off
S Day Off
S 9/10 miles long run with 3 min pickups middle and end

Actual:
Mon: 2 x 7 mile cycle commute
Tues: 2 x 4 cycle commute
As usual I was banjoed from lack of sleep so when I got home I
went to bed for an hour or so.
When I woke up and came around I just about had enough time to bomb it to the gym and do a rushed speed routine which I made up as I went along

Short warm up
12 x 400 m repeats with 100 m walking recovery
First 8 @ race pace 12
2 @ 13
2 @ 14
Warm down for 5 miles.

Felt grand doing these, so much easier than 1 k repeats but I don't even know if I'm doing them at the right pace or maybe I should take 60 second recovery instead of 100 m walk to make them more difficult.

I might try and do a second session this week, I'm not happy with my progress really. I never seem to get faster.

S.L.F.

Wed: 2 x 4 m cycle commute
Thurs: 2 x 4 m cycle commute
Fri: x 4 m cycle commute
Sat: 4 x 1000 m repeats with 3 mins walk/run recovery at 12 on treadmill. for 4 miles altogether.
Free weights and machines for upper body about 40 mins.

Had a lot on during the week so never got out past Tuesday.

Long run planned for tomorrow or Mon.

S.L.F.

Sun: Progressive 5 km on the treadmill
An hour of weights

Mon: 10 mile long slow run. Found the last three miles tiring but got it done.

S.L.F.

Tues: 2 x 4 m cycle commute
Wed: 2 x 4 m run commute
Thurs: 2 x 4 m cycle commute

Went for my daily nap after work and woke up at 8.30.
Went over to do 12 x 400 repeats @ 12/race pace 8 mins per mile and possibly more repeats if I was up for it.
So started off with a mile warm up and started first two reps at 12 with 80 sec recovery.
Thought I'd increase it to 12.5 and did the next 6 at 12.5 with 80 secs walk recovery.
Was going to do 12 with last 4 at 13 but next of all a guy got on the treadmill beside me and gave me a wave and i waved back. Then he started pointing at his wrist as I had ear phones on so I told him I had no watch on and that there was a clock over there. I never copped he was actually an employee telling me the gym was closing. FK I forgot it closes at 9.30 on Thursday and Friday night.
I usually do gym session on Tues or Wed which is late opening nights.
It was probably just as well since I went for massage last night for tight tendon in the calf which is my chronic injury the past 5 years. My back was fairly achy as well but the back part of the massage was heavenly and I wanted it to carry on all night. The leg was not so heavenly and still doesn't feel 100% but was okay after warm up kind of tentative...

So only got about 6 km done with 8 x 400 and no cool down either.

So now I'll rest and do the weights on Saturday and a bit of stretching on my fav machine...my reason for living! Hopefully long run of about 10 miles Sunday.

S.L.F.

Fri: 2 X 4 m cycle commute
Sat: 4 x 500 m repeats with 3 min jog recovery for 5.5 km altogether
1 hour of machine and free weights for upper body
Sun: 10.30 mile long run. Found this tiring after yesterday.

Terenure next Sunday and not sure what pace to go for, I don't think I'm fit enough for sub 40 yet. This is not a goal race so if I'm feeling in good form I might try and follow the 40 m pacers and suffer the consequences if I can't keep up.

I'm going to take it easy this week, I'll probably do a run commute and maybe a 6 miler but I'll leave the weights on Saturday.

juke

Enjoy tomorrow, hope it goes well.

S.L.F.

juke wrote: »

Enjoy tomorrow, hope it goes well.

Ah thank you Juke, same to you!

S.L.F.

32 Mile cycle commute

2 x 4 m run commute on Tuesday

Mental week in work and a massage wed after work meant I never got out for a run.

Sat: 20 min with 4 x 200 m on treadmill and 40 mins of upper body weights.
I kept this to a minimum with the thinking of saving myself for Terenure.

Sun: Didn't feel in the mood to get up on Sunday morning so didn't do Terenure race.
Ran a long run of 11 miles instead.

I was a bit disgusted with myself but I figured I wouldn't get the time I'd be happy with so why bother.
I need to stop paying for races and then not entering them, i think I've done that at least 5 times over the past year.

I'm thinking of entering the marathon since there's 2500 up on this time last year and if I don't enter at some stage it will sell out so why not now while its a bit cheaper.

The next race I'm signed up for :rolleyes: is the womens mini marathon which I hate but end up doing it every year.

Then its the Irish Runner 5 mile which I actually really love even if the last mile or so is painful

S.L.F.

Mon: 2 x 4 m cycle commute

Tues: 2 x 4 m cycle commute

Session on treadmill:

I went over to the gym for this one and brought my ear phone to drown out the gym music. It seems there's some gym radio station now or rather a dj'd tape set especially for gyms and the music is horrendous.

I can usually tolerate and sometimes enjoy the more popular electro tunes but this was really heavy and on full blast. Not even the earphones could save me.

1 km warm up, 5 x 500 m at 12 and 1 x 500 m @ 12.5, 1 x 500 m @13 with 90 sec walk recovery and 1 km cool down.
I miscalculated the repeats as I thought I had done 8. I blame the bad music as I was cursing it the entire time...I'm getting old!

Wed: Morning commute 5 mile jog and home 4.3 miles

Decided to jog to work, had a meeting at 10 am and left home with enough time for a 4 mile jog so while I was going by Grand Canal Dock I decided I'd jog down towards Ringsend for a change. I ended up taking a wrong turn and had to ring into work to say I was lost and would be late.
Anyway it only added another mile but the weather was fab and the route I took was beautiful. I ended up running along this bike track beside the railway bridge and then along the Dodder.
I think I might take this route again but leave earlier if the weather is good.

Jogging home I took a detour so I could pick up some Divine Comedy tickets. Delighted about this as they were one of my favourite bands of my youth and I don't usually get lucky with tickets being sold out so quickly these days.

juke

S.L.F. wrote: »

The next race I'm signed up for :rolleyes: is the womens mini marathon which I hate but end up doing it every year.

I've done that once, in a lead car. Came in ahead of the wheelchair entries - does that count.

If you weren't up to the 5 mile, you probably made the right decision.

I love the idea of getting lost running to work!

S.L.F.

juke wrote: »

I've done that once, in a lead car. Came in ahead of the wheelchair entries - does that count.

If you weren't up to the 5 mile, you probably made the right decision.

I love the idea of getting lost running to work!

You probably had a better experience than everyone else :pac:
If I remember correctly the digital clock was faulty last year and we had to stand there for at least 40 minutes if you include the time you have to arrive in the pen by particularly if you're a 'runner'. Everyone was getting really irritated and hot.
I don't know what it is about that run but it always seems longer than 10 km, maybe its because of the dual carriageway.

Yeah I was better off skipping the 5 miler, if I'm not in the humour then I just don't bother and sure the money is going towards a good cause.

They had a good laugh when I got into work slagging me about it, I'm lucky I have an easy going boss at the moment.

I'm going to probably try that route again and work it into one of my long runs.

S.L.F.

Thurs: 2 x 4 m cycle commute

Fri: 2 x 4 m run commute

Sat: 5 km including 5 x 200 m @ 13 with 2 mins running recovery each.

An hour of upper body free weights and machines

Sun: Didn't eat well today and ran out of juice at 8.55 miles so called it a day.

S.L.F.

Mon: 2 x 4 m cycle commute

Tues: 2 x 4 m cycle commute

Treadmill session:
8 x 400 m @ 12
1 x 400 @ 13
1 x 400 m @ 14

with 200 m walk recovery

7km altogether


Wed: 2 x 4 m jog commute

S.L.F.

Trying to remember my training now but hasn't been up to much as I've been away on holiday.

Thurs: 2 x 4 m cycle commute
Fri: 2 x 4 mile jog commute

Sat: Weights in the morning, had hair appointment and plane to catch

Sun and Mon: No running but did a shed load of walking as kept getting lost even with sat nav :pac:

Tues: Ventured out for a 4 mile run in 24 degree heat and that was in the evening

Wed: 4 mile jog again in same heat plus loads of walking

Thurs: Walking

Fri: 4 mile jog again in heat, my head was actually pulsating after going up a steep hill and I was sweating buckets and this was barely a 10 min mile pace

Sat: Flying again but walked a lot too

Sun: Recovering and picked up number for WMM.
Went over to RDS and actually went around the stands several times picking up food testers like a begger.
I hadn't been shopping yet so had no food at home and I actually reckon I ate enough to cover breakfast and lunch.
One woman told me off for taking 3 chips at the same time to dip in the sauce.
I had myself covered for each stall, I'd go up and take a tester and then tell the women on the stall how good it was and how I was going to buy a pot of their Korma sauce etc so they'd offer me another and then I'd sneak off eating it.

This years goody bag was actually quite impressive compared to about the last 10 years where I was embarrassed for the sponsors getting each of us to walk to a stand to get a rice pot like we were rationing in the war or something.

This time I opened up the bag and I seen Lilly O'Brien chocs etc...ummmmm

It may seem like I'm food mad but actually I didn't eat well all last week so I have been scoffing everything since I came home. No fear of me starving to death for sure.

Met Sinead Kane and her guide as well and told her how impressive her running has been. I was just thinking afterwards how invasive I may have seemed as I rubbed her arm while I was talking to her and she doesn't know me from Adam. Hopefully she didn't mind.

Mon: Women's mini marathon

So back to the reason I'm supposed to be logging...
I woke up fine this morning and got my bits and pieces washed and ready to rock lol.
The only thing is I went for a meal last night and then ate a large Toblerone before bed so my tummy wasn't ready for food at 11 am.
So stupidly all I had was half a banana.

Anyway drove to Stephens Green car park and got out and realised I'd forgotten my bag with my bank card etc.
Luckily enough I had my race number in my hand coming out of my home.
So no option to buy any snack on the way over.

Found a toilet etc and a bit of water and off I went to the start line.
Had to stand around for half an hour but I was in good form and feet were fine. I got to thinking about how they take the barricades away 10 mins before the race to allow everyone to start together and all the slow joggers sneak up past the faster joggers to get a better position and its like being in a sardines tin until about 800 m down the road.

My performance today was as disappointing to me as ever.
I looked at my watch every km for the first 5 km and I was convinced
I would hit the sub 50 mins.
I then started to slow and lose concentration and general optimism and I looked at my watch again at 8 km and I had lost 4 mins.
I really lost heart at this stage and I really struggled not to walk.
I had no goal now and was hungry and thirsty.
I remember being passed out in the last km a lot and at the end I couldn't even muster up a final sprint
I'm not sure of my exact time but its around 55 mins.

Oh I also seen Jerry Kiernan at about 8 km as well, gave him a big hello like a saddo fanatic. In fairness he have me a wave back.

I was really impressed this year with the overall organisation.
I couldn't help but thinking about terror attacks at the beginning and seen a few burly looking men with walkie - talkies around the place but thankfully everything ran smoothly.

The course run in reverse was a breath of fresh air and there were lots of water points for those who wanted to take a drink.
After the race was over there were a few goodies being given out like a coke zero and energy bar and cocktail sausages.
Okay I'll shut up about food now


I was still in good form after the race and at least now I know where I stand and what paces to work my intervals off.

I think for training I am fooling myself doing these 400 m intervals on the treadmill and would be better off trying to do more km and mile repeats and some longer steady state runs if I really want to build up some stamina.
I need to take the finger out, I've actually got slower the past few months.

I have the Irish Runner 5 mile in the park in two weeks so that's something to aim for now.

Onward and upwards as they say.

I'm not sure what training I'll do this week but if I wake early I'll jog to work.

juke

Well, sounds like that was quite a day

Still - at least now you know, under difficult conditions, where you are speed wise. Sometime, for me, it takes a disappointing result to really focus the mind on improving.

Can't comment on the intervals - have never run on a treadmill, they don't have one in my gym.

I ate a lot of chocolate reading your report and typing this reply. Can I blame your report?

S.L.F.

Tues: 2 x 4 mile cycle commute

Wed: So I've decided to start the base training for the marathon. I'm going to jump into the graduate 10km plan at week 9 which will take me up to the Fingal 10km on the 23rd of July.

So the plan called for 12x75 sec @ CV w/ 1 min rec

I went up to the Phoenix park for this and luckily got a break from the rain.
I really need to buy some kind of watch, i was trying to use my phone and run with it and stop and start etc. It really drove me mad. I think I ended up doing about two extra repeats as a result of losing count etc.

Anyway with warm up and cool down it ended up at 10 km.

Thurs: 4 x 2 m cycle commute

Fri: 4 x 2 m jog commute. I was supposed to do 60 minutes very easy on Thursday but I was wiped so I left it till Friday and jogged to work and home which was actually 80 mins altogether.

Chartsengrafs

Difficult to race the week of holidays but good job getting through it. I find travelling saps my legs a bit, if you were a bit fresher going in it may have been a different day.

S.L.F.

Chartsengrafs wrote: »

Difficult to race the week of holidays but good job getting through it. I find travelling saps my legs a bit, if you were a bit fresher going in it may have been a different day.

Thanks Chartsengrafs, I hope you're right

S.L.F.

Sat: 4 x 10 mins at half marathon pace -

I was meeting someone in the gym to do the weights so had to get this in beforehand. I was knackered doing it and also low on time so I basically did the session without any warmup or cooldown. The pace calculated from my 10 km race on Monday was 10.3 or 9.22 per mile.

Followed by an hour of weights. I went home afterwards had a bit of grub and then went for a nap. Woke up 3 hours later. :pac:

Sun: The plan has 2 hours run but I've just jumped in so it would be stupid to tire myself out with that amount of running when I havnt done a decent long run in 3 weeks. So i jogged 9 miles, average pace was 10.05. I thought this went quite well considering the mad wind out there today.

I later walked 4.5 miles with a friend which was a chore.

I have ordered a Garmin 25 from Amazon, I managed to get a seconds one with cosmetic damage with a 29% discount so hopefully it will do the job.

I'm pleased with the amount of work I've done this week, now if I could only speed up a bit I would be delighted.

Bluesquare

Hi there - we appear to have the same goal !! Hopefully we will reach our target this summer ,!

Best of luck on Saturday !

S.L.F.

Bluesquare wrote: »

Hi there - we appear to have the same goal !! Hopefully we will reach our target this summer ,!

Best of luck on Saturday !

Thanks Bluesquare, it looks like you'll be meeting your target soon enough. I'm very excited for you!

I'd say mine will take a while longer but I'm hoping it does happens this summer. yes please.:)

juke

S.L.F. wrote: »

I went home afterwards had a bit of grub and then went for a nap. Woke up 3 hours later. :pac:

Power nap

S.L.F. wrote: »

I have ordered a Garmin 25 from Amazon, I managed to get a seconds one with cosmetic damage with a 29% discount so hopefully it will do the job.

Well wear, sounds like a good deal.

S.L.F. wrote: »

I'm pleased with the amount of work I've done this week, now if I could only speed up a bit I would be delighted.

I hear you... you are being consistent, just keep it up!

S.L.F.

juke wrote: »

Power nap



Well wear, sounds like a good deal.



I hear you... you are being consistent, just keep it up!

Thanks Juke for the support

S.L.F.

Trying to remember what I did again this week.

Mon: 4 x 2 cycle commute

Tues: 4 x 2 cycle commute
Actually had a bit of pain in both upper shins like shin splints but I was waking up with the ache in the right leg so decided to rest.

Wed: 4 x 2 run commute

Thurs: 4 x 2 cycle commute
Went to Phoenix park after work and jogged a mile warm up
Then followed the graduate session badly. I was using my phone and my splits were too fast for the half marathon pace: 10 mins @ 8.57, 7 mins @ 8.15 and then 3 mins @ 9.18 for the c.v pace.
In fairness the wind was crazy for the last part. I walked the recoveries.
Then 1 mile cool down for a total of 5 miles

Fri: 4 x 2 mile cycle commute

Sat: Irish Runner 5 mile race:

I woke up and was still tired from the week and didn't want to do it but made myself get up.
I knew in my head it wasn't going to go well but tried to think of it as a session.
Had a couple of cups of water and some tea with a scone. I wanted to eat Porridge but wasn't in the humour for it.
The weather was fab walking along the North road as I made my way up to the race.
There was a good delay at the start and I was yawning my head off.
Anyway we got going and after a mile I thought I took off too fast for my level of fitness. After the second mile I was already breathing very heavily.
Mile 3 was okay but I think I started slowing down here. I remember at one stage going over an event that happened in work in my head and then telling myself to concentrate.
Mile four was tough enough climbing out of the Glen and on mile 5 I actually walked even though I could see the gantry in the distance.
My time was 46 mins, probably my worst time ever since I started.
I can't think why I'm going backwards like this since I'm doing more mileage.
Anyway I don't want to turn this log into a moany hole.

On the positive note when we finished I was surprised to see we got a goodie bag with some nice stuff in it. Some Vitamins and protein bars etc.
Then as I was walking back to my car and some guy on a bike came over to me and asked me on a date :pac:
I had to repeat what I was saying to him since my tongue was sticking to the roof of my mouth from the thirst

Anyway got to my car and drove to the gym.
An hour of free weights and machine weights.
I didn't want to miss the weights since I'm only doing them once a week and it just makes next week more difficult when I miss a Saturday.

So my summary is that I'll have to either join a club or give up joining races and just enjoy a few jog commutes etc for the fitness.

juke

Well, I hope you join a gym. getting sub 50 is your goal, don't let it go.

It was hot Saturday - so you have to take that into account.
Did you do too much the previous Thursday?

S.L.F. wrote: »

Then as I was walking back to my car and some guy on a bike came over to me and asked me on a date :pac:

:pac: I was going to say 'how random' and then thought - maybe not for S.L.F.

When's the date?

S.L.F.

juke wrote: »

Well, I hope you join a gym. getting sub 50 is your goal, don't let it go.

It was hot Saturday - so you have to take that into account.
Did you do too much the previous Thursday?



:pac: I was going to say 'how random' and then thought - maybe not for S.L.F.

When's the date?

Thanks Juke!
I don't know what happened to be honest but I definitely had a bad day. I think although it would've been still disappointing that I should've got about 44 mins judging by Women's mini marathon time.

I definitely wasn't tired since I went and did an hour of weights straight after the race in the gym.

Anyway next race is Fingal 10km although I may only do it as a session since I've started Marathon training this week.

As for that guy, no the date never happened and yes it was random .
I actually did tell him I'd go on a date but that's because I felt bad and was put on the spot.

I don't think men ask women out along the road unless they're on their way home from a club or the women are offering a service but that's not a date is it

S.L.F.

Training so far this week - DCM Training has begun and may it go well for me please.
.
Sunday: I gave myself a break and just walked 5 km around Malahide park in the beautiful sunshine nursing my burnt arms and shoulders from the Irish Runner race. I got a slagging that I got more colour from an hour in the Irish sun than my week on holidays.

Mon: 2 x 4 miles run commute.

Tues: 4 miles. Started off with a sore heel for the first mile and so that was a slow one but went fine after that. Avg pace 10.07

Wed: 5 miles - This went okay but got caught in a shower and it was breezy enough too. From extreme to another. Avg pace 9.47

S.L.F.

32 miles cycle commute for the week

Thurs rest

Fri 4 mile tempo @ 8:38 pace - on treadmill - had to stop at 4 km to stretch leg but got the paces right according to building up to it from 10.8 first mile then 11.9, 11, 11.1 to 11.2 for last mile just about. It was tough.

Sat Upper body weights for an hour - machines and free weights

Sun 6 mile tempo @ 8:45 pace - disaster - decided to run tempo outside - pace was totally off and i was tired - only nearly got the pace on one mile - was stopping and starting and chose a poor route with hills.

S.L.F.

Mon 8 mile easy - 2 x 4 run commute

Tues 16 x 30 sec hill reps with jog back recovery + 3 miles warm up and cool down. Enjoyed this and managed the 10 km effort easy enough.

Wed Rest

Thurs 6 mile tempo @ 8:46 pace - didn't work out well. was not in humour from start and woke up prematurely from nap. Did 2.5 km in gym on pace and felt tired so went down to mothers. Had a cup of tea and went out on the road. Didn't manage to hold the pace but also chose a stupid course and ran half of it uphill. 6 miles completed.

Fri Free

Sat 5 miles tempo @ 8:42 pace - Again finding it difficult to hold pace. Ran 5 km on treadmill on pace. Went off and did about 50 mins free weights and machines for upper body. Then went back to treadmill and finished the other 3 km on pace.

Sun 10 mile @ 9:30 pace - First 5.66 miles were on pace then went to pause my app but pressed finish by accident. Kept losing my connection so don't know what pace I ran after that but completed the 10 miles. I didn't do the other miles on pace though since I ran uphill for the last two miles and stopped to drink some water a few times. I was tired doing this I have to say but got it done.

Totals:

32 mile cycle commute
50 mins free weights plus machine weights for upper body
33/34 miles running/jogging

S.L.F.

Mon 1 km warm up then 20 x 30 sec hill on medium gradient @ 10km effort with jog back recovery, 1 km cool down.



Tues Free


Wed Met up with an old friend after work for dinner. Found out I have a chance to go to Tibet and China for a few weeks mid October so may be postponing the marathon as trip ends on the day of the marathon so would not make it back on time. Once in a Lifetime kind of thing.



Thurs: 2 x 4 mile jog commute
A few people are leaving the team so had to go for dinner after work. Had also booked a massage for 8.30 so needed to get from southside to home and then down for massage. Couldnt believe I jogged literally 5 minutes after eating a starter and then lamb chops and Potatoes and swigging a cocktail and I didnt even belch once jogging back haha.
I just about had enough time for a quick wash and laced it down to massage in car. Mother of God.



Fri Had work to get done on my car after work so needed to sort that out.


Sat Not feeling the love. I normally get up like clockwork and do the weights but woke up and felt like I hadnt been to bed long so went back asleep and had a 12 hour sleep. Went off for the day with my mother so never got in form to go out.


Sun An hour of free and machine weights followed by 1 km warm up then 4 x 800m @ 12

5 x 400m @ 12, 12.5, 13, 13.5, 14


So I missed a few training runs this week.
I might have to rearrange my schedule and gear it back towards a 10km training plan now. I'll know this week.
Was a heavy week anyway so needed to free time up.

HigginsJ

I wouldn't worry too much about this week, training looks to have been going really well of late. Sounds like an amazing trip, will be plenty of marathons next year.

When is the next 10k race? How you feeling about sub 50?

S.L.F.

HigginsJ wrote: »

I wouldn't worry too much about this week, training looks to have been going really well of late. Sounds like an amazing trip, will be plenty of marathons next year.

When is the next 10k race? How you feeling about sub 50?

Hi Higgins, thanks

I have the Fingal 10km on 23rd of this month.
So hoping for a slight improvement.

I still think the sub 50 is a while away but I have got stronger the past few weeks.
I just need to keep up the momentum and keep the goal in sight.

juke

Trip sounds amazing. There's plenty different marathons!

Keep at it, you are putting in decent work. Use the fingal 10k as a teaser to see how you doing.

S.L.F.

juke wrote: »

Trip sounds amazing. There's plenty different marathons!

Keep at it, you are putting in decent work. Use the fingal 10k as a teaser to see how you doing.

Thanks Juke, Sound advice...I really need to knuckle down and keep working at it.

I must pop over to your log and have a read.:)

HigginsJ

S.L.F. wrote: »

Hi Higgins, thanks

I have the Fingal 10km on 23rd of this month.
So hoping for a slight improvement.

I still think the sub 50 is a while away but I have got stronger the past few weeks.
I just need to keep up the momentum and keep the goal in sight.

Ok great, cant wait to see how you get on, hopefully you get the rewards your training deserves.

Just a quick question on the weight training, what sort of machine/free weights do you work on?

S.L.F.

HigginsJ wrote: »

Ok great, cant wait to see how you get on, hopefully you get the rewards your training deserves.

Just a quick question on the weight training, what sort of machine/free weights do you work on?

Hi Higgins, thanks again...well you've probably guessed I'm female.
I'm around 134 lbs and 5'7 so I'm not that strong.
I only weight train once a week but have been doing it for about 3 years now and intend on keeping it up. It would be ideal and easier to do it twice a week but I have enough going on.

How about you, do you weight train?

I usually do machine weights:
3 x 10 25 kilo = seated shoulder press
3 x 10 10 kilo - seated Chest press
3 x 10 15 kilo each arm cable crossover
3 x 10 25 kilo = Lateral Pull down
3 x 10 20 kilo = Rower pullup
3 x 10 15 kilo Peck Deck
3 x 10 20 kilos seated pullin
4 x 25 35 kilos abdomen crunch

Free weights:
3 x 5 kilos each arm Dumbbell front raises with lateral circles x 10 both arms same time
3 x 6 kilos Dumbbell rows x 10 each arm.

HigginsJ

I have started to try to incorporate some strength work after a session maybe once a week, typically things like box jumps, thrusters, push ups etc.

I then try to spent maybe 10-15 minutes 2 or 3 evenings a week when everyone is gone to bed doing things like push ups, dips, superman, spiderman and a bit of kettlebell work.

I find push ups great, I downloaded an app that is meant to train you to be able to complete 100 push ups in a row, have got to about 70 at once and would then give it a rest for a month and start back again.

S.L.F.

HigginsJ wrote: »

I have started to try to incorporate some strength work after a session maybe once a week, typically things like box jumps, thrusters, push ups etc.

I then try to spent maybe 10-15 minutes 2 or 3 evenings a week when everyone is gone to bed doing things like push ups, dips, superman, spiderman and a bit of kettlebell work.

I find push ups great, I downloaded an app that is meant to train you to be able to complete 100 push ups in a row, have got to about 70 at once and would then give it a rest for a month and start back again.

70 push ups is some going, I wouldnt be able to do even one properly.

S.L.F.

July 10th


Mon 6.5 mile easy commute to work and 2.5 miles into town after work to meet someone. Then bus home. 9 miles. This was supposed to be 6 miles easy.



Tues This was supposed to be 4 x 2 miles @ 8.40 with 5 mins recovery at 10 min pace.
Did the first 3.5 miles on the treadmill with about 3 @ 8.40 pace. Got tired and hot so drove down to my mothers house and parked and then ran the next 4.5 miles. I was trying to keep up the effort but I was too tired so ended speeding up for a the first two miles then walking between efforts and then speed was slowing and the effort was getting harder. It felt like a crappy run but after a tough day in work it seemed like a good effort plus I just don't feel fit enough for this session to be honest.



Wed Free


Thurs 2 x 4 miles run commute. This was supposed to be 7 mile easy.



Fri Feeling quite tired and legs were sore so decided to rest. This was supposed to be 8 mile tempo. Good luck to that.



Sat Weights - the usual upper body machine and free weights for a little over an hour.



Sun 12 mile easy @ around 10 minute miles some around 9.20 or 9.30 and then some hilly ones up over 10 min pace. It seems like I always choose hilly courses. I felt like I was climbing for most of the run.
I enjoyed it though down around Clontarf seafront and up through the suburbs and then up Collins Avenue.

So I ran 37 miles.
An hour of weights
24 miles cycle commute

I'm about 5 miles down on what I was supposed to do and way slower than the prescribed paces but I'm doing what I can without making myself run down.

S.L.F.

July 17th
Mon 5 mile easy


Tues Free


Wed 1km warm up then 800m @ 12 and then 400 x 8 @ between 12 and 13.5 kmh and



Thurs nothing, feeling very tired

Friday 1km warm up 2 x 1 mile at 8.45 then .5 cooldown.

Saturday just over an hour of weights

Got a call about a ticket for U2 on Saturday afternoon so picked it up.
I had taken it relatively easy this week in prep for Fingal 10k.
Walked a couple of mile to the gig with beer in hand and was on my feet for two hours solid dancing - does that count for exercise

Sunday . Woke up with alarm and well we know where this is going...went back to sleep till 12.30 and got up eventually at 2ish.

Went down to Malahide in the afternoon and brought my mam for lunch. She had her hip done recently and is having some pretty bad pain with it. Ageing is not for the faint hearted, very depressing at times.

I did get out this evening for a 10.62 km run. The first four miles were productive enough but then I slowed completely and was feeling quite lethargic and a bit sick. Id nearly call it a 4 mile run really.

Got the usual cycling in so 40 miles weekly commute there.

So need to knuckle down this coming week.
I dont think I have a long run on but have a few 6 milers.
Im not sure what way my training is going really, it seems like Im lacking focus and motivation.

S.L.F.

Mon 2 x 4 miles - this was supposed to be 30 mins v easy but seems as I didnt do the Fingal 10 km I jogged the commute to work.

Tues 6 mile easy

Wed Free

Thurs 5 mile easy

Fri 2.5 miles tempo @ 9.02 pace. This was supposed to be 7.5 mile tempo but I was banjoed after work on Friday so went to bed. When I woke up it was 8.50 so I got changed and ran over to the club before it shut and got in 25 mins on the treadmill.

Sat An hour and a half of upper body weights and stretching especially my heel with heel lifts on a stepper.

Sun 11 mile The first 5 miles of this were grand and then I felt really fatigued. Had a drink of water after 6 miles but the last 2 miles were torture plus I got drowned in the rain. Not sure if this was my diet or what but I ran the same distance two weeks ago and felt like I could keep going for another few.

32 mile cycle commute

On a side note I've been worried about my heel. I noticed during the U2 concert that it was quite sore and it has been too sore to put full weight on it in the morning the weeks before last week. Its fine during the run and after I get up but it was sore yesterday as well when I was doing shopping so I'll have to watch it for Plantar Fasciitis.

Bluesquare

Hope to heel is ok - try to get to physio and rest up for a bit !

S.L.F.

Mon 6 x 1 mile in 8:45pace with 3 min rec walk - ran this on treadmill, foot was fine on treadmill but sore in morning on getting out of bed.

Tues 6 mile easy - trying to do the easy stuff outdoors. Was tired after this considering its just 6 easy.

Wed mile pace changes 7 miles - this didn't really happen, tried to change paces but not gaining much speed really

Thurs Free

Fri I didn't feel great Thursday evening, had to bomb it on the bike after work to get to my car to travel to Swords for a strict timing hairdressing experience. I actually felt like my stomach was a bit upset and generally feeling crap. The work Im doing at the moment is quite intense with a person who hates their job supervising very closely as well. The only good thing is I don't have to work this closely with them once I get this piece of work out of the way.:)

Sat Decided to do 5km on the treadmill, again my stomach hasn't been feeling great and mojo is down. Got it done and did the weights for an hour and a half.
Had the company of my dad for the weights, he introduced me to them in the first place. He was a decent runner in his time, sub 3 hours at aged 41.
He also played football for Shells, Beaus and Drogheda UTD.
Hes in his mid 70s now and can lift heavier than a lot of the youngsters in their 20s.

Sun Nothing, decided to rest during the day then went out Sunday evening but didnt finish my food.

Mon This was supposed to be Sundays 12.5 mile run. I was very foolish on this run, didn't feel great on the first mile, jogging unusually slowly but still decided to keep going. I ended up jogging to Malahide and thought I was going to vomit so got a taxi home. 7 slow stupid miles.

Summary- I don't know if I have a bug or am just a bit lethargic at the moment. Im not enjoying my food but Im eating smaller portions than usual the past few days. I'll see how the rest of the week goes.
My heel was okay after the runs but the discomfort is still there just not debilitating.