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What I log about when I log about running
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18-06-2017 8:00pm#1
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This is the first race I ever ran back in 2015. If I remember correctly, it was only my second ever time running 5 miles. I ran it in approximately 58 minutes and was delighted with myself for not having to walk. It was a great first race. I think 3,000 people ran that day and I couldn't get over the fact that so many people did this for fun on a Saturday morning, while I would usually still be fast asleep. I remember people warming up and thinking I'd never be fit enough to run five miles AND do a warm up
The route changed this year and I was glad of the change. I think I would've struggled on the hills on the old route at my current level of fitness. I was on holidays in May and have been struggling a wee bit to get back into it. I decided that I'd try and match my 5 mile PB of 47:42, which I achieved at Raheny earlier this year. I did the math incorrectly, though, and set myself a target of 5:50/km, which works out at 46:40 - whoops.
I don't work in miles and as you can see, maths isn't my strong point, so apologies for trying to give a breakdown of a 5 mile race in kilometres.
Mile 1-2 (1-3km)
I arrived in plenty of time but only did a really short warm up. This left me feeling quite stiff for the first two kilometers and my feet felt sore . I'm not sure why I didn't start my warm up earlier. I know better than that! I ran the first kilometer a bit quicker than 5:50/km. This was part of the plan, as I knew it was downhill.
From the off, I really wanted to stop but knew that my support was waiting at mile 2, so I decided to at least run as far as there. This isn't unusual for me and I often wonder what the heck I'm doing at races and tell myself that I should just go home and quit. I noticed the pace had started to drop around the switchback point and I tried to pick it back up.
Mile 2- 3(3 - 5km)
I'm not overly familiar with this part of the park and I just kept trying to pick people off. I can't really remember much about it. I remember seeing an incline and my stomach sinking but I was up and over it without any hassle. My pace had evened out at this point. It felt quite breezy in places, which, for once, I was glad of as the heat was intense.
Mile 3- 5(5 - 8km)
I'm still a bit hazy but I remember seeing a sign for the Furry Glen and thinking that this is where it would start to get tough. Sure enough, my pace seems to have dropped quite a bit around here. The difficulty must have been purely in my head, because a quick look at other people's pace for this kilometre on Strava tells me that most managed to pick it up a bit here. I was keeping pace with two guys . I wasn't sure if they were running together or not. They were both wearing headphones. One guy was wearing huge over-ear headphones - all I can say is fair play to him in that heat. I was happy that I managed not to lose pace on the hill. One of the guys pushed on and I kept with him. The other was left behind but only briefly as he put on a surge and passed us both out. We turned onto the Upper Glen Road. I hate the Upper Glen Road. I have never before been able to run this at more than a crawl. I was happy today that I was running quite strongly for me, but I was still fighting the urge to walk. I could feel the beginnings of a stitch, though, and I tried exhaling as my left foot hit the ground. It didn't help and the stitch really took hold. I've learned from bitter experience that when it's this bad the only thing to do is stop and sort it out. I ducked to the side, doubled over and start exhaling really sharply. I think people must've thought I was going to vom, as I was given a pretty wide berth It really helped and I was able to start running again after less than 10 seconds. Once I knew I'd only a kilometre left, I tried to pick it up and the final kilometre was my fastest. The final stretch along the Furze Road felt interminable and I was glad when I finally fell over the line. Was really surprised when I looked at my watch to see 46:40 and a PB of over a minute. So surprised that I even had to double check my time from Raheny.
Splits
5:39; 5:52; 6:44; 5:45; 5:43; 6:07; 5:55; and 5:39.
Overall, I'm pleased with that. I know I left nothing out there and feel that there's more to come off that time. I hit my max HR for the first time in a while. I won't get the chance to race another 5 mile before Raheny, so I'm glad I ran this, despite really not wanting to! My main takeaway is not to skimp on the warm up, even when not feeling fully up to a race.0 -
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Thanks! Yep, I'd love to join a club but wouldn't be confident enough yet. Raheny and Crusaders are closest to me, I think. I'd just like to be a wee bit faster first.
There's a few here in both, your times are good enough for either as they both have improvers type groups. Do it, it'll help no end and you won't regret it.
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Monday, June 19th
Total: 9km (1:12:23)
Avg Pace: 8:02 min/km
Splits: 8:02; 8:17; 8:21; 8:19; 8:08; 7:58; 7:57; 7:45; 7:45; and 7:28
Avg HR: 144 Max: 157
Nice wee dander in the forest. Kept it really easy after Saturday’s efforts and no ill-effects from the race to report. Ran in a forest and was glad of the cooler temperatures.
Tuesday, June 20th
Total: 6km (46:01)
Avg Pace: 7:39 min/km
Splits: 7:50; 7:32; 7:36; 7:45; 7:40; and 7:30
Avg HR: 147 Max: 166
Another very enjoyable run, with a nice cooling breeze.
Wednesday, June 21st
Yoga in the am (1 hour)
Total: 7km (53:20)
Avg Pace: 7:37 min/km
Splits: 4:22; 6:53; 7:20; 7:49; 8:03; 8:01; and 7:54
Avg HR: 147 Max: 161
Not sure who to believe for this one: Strava or Garmin. Both have me swimming in Grand Canal Dock and also in the Liffey and, allegedly, I recorded my fastest kilometre ever. Anyway, keeping with the theme of light and breezy, an easy evening runmute. The humidity was the only notable thing about this run.
Thursday, June 22nd
Yoga in the am (1 hour)
Total: 10km (1:16:02)
Avg Pace: 7:36 min/km
Splits: 7:44; 7:44; 7:29; 7:36; 7:45; 7:41; 7:39; 7:44; 7:26; and 7:06
Avg HR: 141 Max HR: 157
Nice runmute home along the seafront. There was a BHAA race on, but I can’t find out what it was. Seemed to be an out and back, anyway.
My left glute has been a small bit niggly, so spent 15 minutes stretching and 15 minutes on the foam roller. Felt much better after.
Saturday, June 10th
Total: 15km (1:47:51)
Avg Pace: 7:11 min/km
Splits: 7:34; 7:25; 7:17; 7:34; 7:38; 7:08; 7:19; 7:28; 7:05; 6:45; 6:54; 6:29; 6:48; 6:39; and 7:38
Avg HR: 141 Max HR: 170
First “long” run since my holidays. The plan according to Huzzah! was to run to parkrun, run parkrun as a tempo and then do a longish cool down, but this plan went out the window when I got lost and arrived too late for the start. The run turned into a Pfitzinger-style endurance run, which is no harm, really, as the plan starts next week. I ran some of this a wee bit too fast but the HR was in the correct zone, so no harm done.
So, 47 kilometres this week, which sets me up nicely for the start of the half marathon plan – the first week of which comes to 48 kilometres, albeit over four days as opposed to five. I’ve been enjoying the last few weeks of running without a plan but no harm to return to a bit of structure.0 -
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Well done on the 5 mile pb.
Best of luck with the log. I'll be following as your times are similar enough to mine also. Lots of room for improvement for both of us i'm sure of it
Thanks! You're being generous, though: your PBs are a lot better than mine. I've been following your log with interest and *may* have copied how you lay your info out, so thanks for that. Good luck with the training for DCM. I've (half) an eye on 2018 myself 0 -
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I ran my first sub-30 5k last year, with the help of the super pacers and was keen to sign up again this year. So keen that I signed up almost as soon as it was open and when it came to it, I wasn’t really sure how to approach it. There was a tempo run in the plan for today but I never really considered running it as one. I decided to run it as hard and as best as I could. The Irish Runner 5 mile result played on my mind a wee bit, if I’m honest. It was a PB that I was super happy to get but all race calculators were suggested a 5k time of 28+ minutes based on the result. As my PB for 5k stood at 26.53, I wondered if there was any point in racing it flat out. I decided to go out at PB pace and see how long I could hold on for. It’s only 5k after all; if I blow up, so be it.
Warm up
I ran a 3k warm up at a super easy pace, from Grand Canal into Ringsend, over the East Link and back along the quays and I was really glad that I did. It helped me so much later on in the race knowing that there was a decent breeze from the turnaround point through 3k until we turned onto the bridge. Was feeling sluggish and bloated and rotten on this and wondered why I’d eaten cake (there may have also been some Toffepops) at tea break :P
1k
I set off at the planned pace. I haven’t run at this pace in a couple of months and was surprised at how natural it felt. It certainly wasn’t easy, though, and I did wonder how long I would be able to maintain it. I stuck in behind a team of runners who were having a great chat. It’s always a little bit disheartening to be running at your max when everyone around you seems to be out for a dander.
2k
Started to speed up a bit here and made the conscious decision to slow down a touch. I’ve never really run even splits in a 5k before and decided there and then that that would be a good aim for this run – better late than never, eh. The team that I’d fallen into pace with gradually pulled away and I was left running with one guy. He was running exactly the pace I wanted and I decided to stick with him, which I did through the turnaround and as far as the 3k mark.
3k
I was starting to really feel the effort here and was glad that I’d run this stretch previously. I just kept telling myself to get to the bridge and the hard part would be over. Felt the hint of a stitch along here and regretted my cake/Toffeepop combo. Focused on my breathing and, thankfully, it didn’t take hold.
4k
I was expecting the bridge to be really hard for some reason but I actually don’t remember running it at all. We turned back onto the quay and I tried to focus on the 4k marker to take my mind off the long stretch home.
5k
Holy frig WHERE is the finish! Why can’t I run faster?! I just want this to be over. Okay, she said it was 600m from the start point to the finish. 600 meters? Not even half a k. Okay, 500 metres left. I can do this. I could actually slow down a bit. Why can’t I slow down? I’m stuck running at this pace. Where is the gantry? I can’t even see it. Oh, I can. It’s that red light, glimmering at me from the distance. I might just keep my head down and not look. Oh, 200metres to go. I’ll count down from 20. 20, 19 what comes next? So, the last kilometre felt long. I speeded up a tiny bit but I had no finishing kick. Fell over the line with 26:32 on my watch and 26:33 chip time, so a PB of 20 seconds.
Splits: 5:18; 5:20; 5:18; 5:17; and 5:13
Heart rate: 176 Avg and 189 max
Overall, I am really happy with that. It’s not fast in the scheme of things but I’m chuffed with my progress over the year and pleased with how I raced on the night.0 -
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Monday, July 3rd
Yoga in the am (1 hour).
Plan: General Aerobic + Speed. 11km + 6x12sec uphill followed by 6 x 100m Strides
Total: 11km (1:26:16)
Avg Pace: 7:50min/km
Avg HR: 148 Max: 169
Worked a little bit harder on this run relative to effort but it was quite humid. If tempo running is my favourite, hills are probably my least favourite. I just find them a wee bit boring. At least they’re short! I enjoyed the strides. Pfitz recommends that you accelerate until you’re about halfway through the strides and then maintaining pace till you finish. I have a tendency, particularly when I haven’t done strides in a while, of taking off like a scalded cat, then decelerating a bit and then maintaining pace till I finish, so a bit backwards but got better the more I did.
Tuesday, July 4th
Plan: Endurance Run – 13k
Total: 13km (1:42:11)
Avg Pace: 7:51 min/km
Splits: 8:33; 7:48; 7:58; 7:42; 7:49; 7:55; 7:56; 7:43; 7:44; 7:47; 7:48; 7:46 and 7:28
Avg HR: 138 Max: 155
With half an eye on the 5k on Thursday, I kept this to general aerobic pace rather than doing an endurance run. Nostalgic run for me as I’m in the process of moving, so it’s probably the last time I’ll runmute in this direction. Glad I kept it easy for this reason. Beautiful evening on the seafront and out along the wooden bridge. Picked it up, albeit not by a whole lot, for the last kilometre.
Wednesday, July 5th.
Yoga! Yoga! Yoga!
Thursday, July 6th
Plan: Lactate Threshold. 13km. 18 min LT interval. 4 min jogging. 12 min LT interval.
Actual: Docklands 5k Total (including warm up and cool down): 9km
Friday, July 6th
Yoga, which was, luckily enough, focused on stretching. Very tight all over.
Getting back into the swing of yoga - with three classes this week.
Saturday, July 7th
Plan: 18k Endurance
Total: 18km (2:14:47)
Avg Pace: 7:29 min/km
Splits: 8:15; 8:23; 7:47; 7:43; 7:37; 7:37; 7:33; 7:36; 7:15; 7:47; 6:55; 7:10; 7:01; 7:01; 6:53; 7:01; 7:08; and 7:59
Avg HR: 152 Max HR: 169
Much better than last week. The opportunity presented itself and I was up and out the door before I had a chance to think about it. Legs felt a wee bit tight but loosened out quickly enough. Think the paces are about where they should be and the effort certainly is. The kilometres ticked by and the run didn’t feel long. No doubt this run felt a little bit easier than last week’s as, race aside, it came off the back of a week of easy running. A woman waved at me and said hi and then fell over :eek: I helped her up and she was on her way quickly enough but I felt bad.
So, 51(ish) kilometres this week v a planned 55. Not doing too badly but will stick as closely as possible to the plan next week, before I deviate once more for my buffer week. Toying with the idea of doing Thursday's tempo run done in the morning so that I can go to a Yin yoga class in the evening, but I'm not sure how I'd get on doing a session like this fasted
Plenty of time to think about it anyway. 0 -
Monday, July 10th
Plan: General Aerobic + Speed. 13km + 6x12sec uphill followed by 6 x 100m Strides
Total: 12.6km (!)(1:38:17)
Avg Pace: 7:46min/km
Avg HR: 158 Max HR: 170
Splits: 7:48; 8:01; 7:48; 7:55; 7:50; 7:56; 7:45; 7:38; 7:23; 7:41; 7:25; 7:29; and 8:28
For some reason, I never looked at my watch during the cool down and once my watch buzzed to tell me I was done, I just assumed I’d hit the 13km for the day. I didn’t realise until after my shower that I hadn’t but it’s no biggy. This run felt way slower than it was. It was my first rummute in this direction and it’s quite hilly. I won’t be too concerned if my pace slows a bit for the next while for this reason. I’ll just focus on effort.
I read how to do hills properly on the novices thread. I hadn’t been recovering properly, really. Still dislike them and was glad to get onto the strides.
I’d rate this run as relatively tough. It just felt like a bit of a slog, but I think my Monday runs always do.
Tuesday, July 11th
Not the most enjoyable yoga class ever. Lots of planking.
Plan: Endurance Run – 13k
Total: 12km (1:29:12)
Avg Pace: 7:26 min/km
Splits: 7:33; 7:42; 7:26; 7:49; 7:41; 7:42; 7:35; 7:36; 6:55; 7:02; 6:52; and 7:16
Avg HR: 146 Max: 164
T’was a grand ol’ dander. Cut it short because it was getting late and I had things to do.
Wednesday, July 12th.
Yoga! Yoga! Yoga!
Thursday, July 13th
Plan: Lactate Threshold. 13km. 18 min LT interval. 4 min jogging. 15 min LT interval.
Total: 13.5km (1:36:02)
Avg Pace: 7:06 min/km
Warm up – 2K@ 7:44/km avg. 5k@7:49 avg. 18 minutes@5:57 avg. and 15 minutes@5:59 avg Cooldown: 8:14/km avg
Avg HR: 153 Max HR: 180
Huzzah! for a tempo run. The best laid plans of mice and men… I’d planned on doing this as a runmute into work but my watch was out of juice, so I postponed it till the evening.
Plan B was to do this around the relatively flat Docklands and Herbert Park, but I got stuck in work, so, in the interests of saving time, I did it as a runmute. I run my tempo runs by effort(80-90% of max HR), so it doesn’t really matter that it was a good bit slower (I think) than when I last did it on the flat. Enjoyed this.
Saturday, July 15th
Plan: Progression Long Run. 19 km, incorporating 3@LT pace.
Total: 19km (2:20:47)
Avg Pace: 7:24 min/km
Splits: 7:57; 7:41; 7:37; 7:46; 7:41; 7:37; 7:40; 7:41; 7:36; 6:58; 6:50; 7:12; 7:02; 7:14; 7:14; 6:03; 6:17; and 6:24 and 10:11
Avg HR: 156 Max HR: 181
This was fine until about 12 km in, when I just started to feel really weary. Not body tired, just brain tired. It was also quite breezy and I can see this in the splits above. The tempo was just really unpleasant, uncomfy and hot. I ran-walked the last km and it still took my HR a long time to settle down. Slightly concerned with the pace of this given that the Fingal 10k is next weekend
57 kilometres for the week next week is a mini-taper for the Fingal 10k. It was also a step-back week in the plan and I think although I’m feeling fine, today’s run might be a hint that a step back would be a good thing. I’m looking forward to it, anyway!:D0 -
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[/B]Monday, July 24th
Plan: General Aerobic and Strides – 13k
This was never going to happen the day after a race, but I was hopeful of getting a recovery run in. I was surprisingly sore after Sunday and working late meant that I ended up not doing anything.
Tuesday, July 25th
Plan: General Aerobic – 11k
Total: 10km@recovery HR (1:13:57)
Avg Pace: 7:22/km
Splits: 7:20; 7:28; 7:31; 7:27; 7:17; 7:15; 7:22; 7:24; 7:20; 7:18; and 7:55
Avg HR: 140 Max: 154
Nice’n’easy downhill runmute at recovery effort. Probably too long to be a recovery run proper, but didn't feel tough at any point.
Thursday, July 27th
Plan: General Aerobic 13km.
Total: 10km (1:13:59)
Avg Pace: 7:22/km
Splits:
7:36; 7:18; 7:17; 7:21; 7:22; 7:24; 7:10; 7:21; 7:23; 7:23; and 7:29
Avg HR: 134 Max HR: 148
Another recovery-effort runmute into town. Should have done the 13 but never even checked what was on the plan.
Saturday, July 29th
Plan: General Aerobic 14km.
Total: 14km (1:47:45)
Avg Pace: 7:41/km
Splits: 7:52; 7:38; 7:34; 7:41; 7:42; 7:34; 7:32; 7:47; 8:34; 7:34; 7:39; 7:35; 7:20; and 7:37
Avg HR: 148 Max HR: 164
A beautiful run around the Raven Point in Curracloe. (Briefly) wished that I ran with my phone so that I could have taken some snaps. The first 4k of this run were meh. But then the rest of it went by in a blink of an eye. Ran around some trails in the forest and then did a couple of miles along the beach as a cool down walk. Was tempted to go for a paddle but the more senior gentleman standing on the beach post swim in his tighty whities put me off a wee bit.
A meagre 34 kilometres this week. I’m feeling a small bit trepidatious about the next few weeks on the plan. I found it tough the last time. The important thing is I did it and at least I know it gets easier again. I am looking forward to hopefully being able to incorporate a parkrun into next week’s progression long run. parkrun is one of my favourite things I want to give Fairview a whirl but Marlay may win out. I'm also feeling a small bit glutey, so considered making a visit to a physio. I'll probably look into it some more and then forget all about it knowing me
Anyway, one run at a time (sweet Jesus).0 -
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Tuesday, August 15th
Plan: Lactate Threshold 14km incl 38min Tempo Run
Total: 13.61km (1:33:23)
Avg Pace: 6:52 min/km
Splits: Warm up: 2k@8:12/km; 4k@7:22/km; LT6.67@5:42/km and warm down.
Avg HR: 150 Max: 178
Ugh. I was riddled with stitches from the minute I started running. It was really unpleasant and inexplicable. I can understand getting a stitch during a hard effort but not during a warm up Delighted with the pace on the LT part.
Finished a touch early as there's only so many loops you can do around a Luas stop without getting arrested!
Wednesday, August 16th.
Plan: 16k Endurance
Total: 4.44km (35:29)
Avg Pace: 7:46 min/km
Avg HR: 136 Max HR: 153
Yeah, so not great. Felt rotten. Was running almost awkwardly and landing quite heavily. Sweating bullets. Stitches to beat the band. I’m not experienced enough to know when it’s okay to call it quits on a run and I knew this run was supposed to be hard, but I really didn’t feel like I had it in me to keep going. Maybe it was the previous week plus heavy runs on Sunday and Tuesday catching up on me? It was never going to be easy, though, so I hope I didn’t just wimp out.
Thursday, August 17th
Plan: General Aerobic + Speed. 13km incl 10x100m Strides
Total: 13km (1:39:58)
Avg Pace: 7:41 min/km
Avg HR: 141 Max HR: 164
Splits: 8:15; 7:44: 7:42: 7:43; 7:29; 7:34; 7:57; 7:48; 7:37; 7:26; 7:56; 3:27 and 8:23
Stiches, stiches and more stitches. Managed to get rid of the initial stitch by exhaling rapidly but a second one took hold (and how) during the strides. I really tried to actively slow this down as my legs were still heavy and tired.
Not sure what to do about this stitch issue. I can feel the remnants of one even when I walk. It’s bizarre and not the most pleasant.0 -
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I've suffered from stitches over the years. There is no hard and fast evidence into what causes them, but it definitely seems to be related to food/drink consumption too close to the run. That and running too fast. Good that you warded it off with exhalation, can you explain more about the technique?
Stitch avoidance is one thing, active recovery is another. Slowing down always helps too of course, but that's the option we are all trying to avoid. 0 -
Annie get your Run wrote: »On the stitches I don't have any personal experience of them thankfully but there's been lots of talk over the years so if you do search in the A/R forum search box you should get some good results and something in there might be helpful.I've suffered from stitches over the years. There is no hard and fast evidence into what causes them, but it definitely seems to be related to food/drink consumption too close to the run. That and running too fast. Good that you warded it off with exhalation, can you explain more about the technique?
Stitch avoidance is one thing, active recovery is another. Slowing down always helps too of course, but that's the option we are all trying to avoid.
Thanks, both.
I'm somewhat used to getting stitches during racing, which I always put down to not being fit enough for the pace I was trying to achieve. Sometimes exhaling when my left foot hits the ground works; sometimes I need more extreme measures. There have been at least three races where the stitch has been so bad that it stopped me running. I've found the best way of dealing with this is to double over and exhale really sharply until I've expelled every last bit of air I can. I even use my tummy. Not an advisable approach if you're in the red and close to hurling, though! I've read a bit on tips for alleviating stitches and some people suggest inhaling rapidly. I think exhaling rapidly is just a more extreme version of this? It works for me most of the time. I'm not sure if the sharp exhalation helps release my diaphragm or if that's just a potty idea.
The unusual thing about this week is that that stitches came on when I was running at my super-easy warm-up pace. I think it might have been caused by eating too close to running on Tuesday - as Murph_D suggests. I never really fully got rid if it. It was still there when I was walking on Wednesday and Thursday - maybe that's why it came back so severely during these days' runs, but I'm not sure. The exhalation technique seemed to finally get rid of it on Thursday's run. The good news is there was no sign of it during today's long progression run.0 -
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Saturday, August 19th
Plan: Progression Long Run 21km with last 5km @ LT pace
Total: 20.05km (2:25:17)
Avg Pace: 7:05min/km
Avg HR: 152 Max HR: 175
Splits: 7:56; 8:44; 8:11; 7:37; 7:10; 6:56; 7:36; 7:17; 6:56: 7:36; 7:17; 6:56; 6:45; 7:15; 6:30; 6:48; 6:33; 6:21; 6:17; 5:59; 6:17; and 9:44. (Avg of 6:12 for the LT.)
This was okay. I got a hang of the progression near the end and the last few kilometres were nicely progressive. Not too happy with the pace of the LT but it is what it is. I think my watch was struggling with the tree cover in places (8:44?!). I tried some Kinetica electrolyte tablet things in my water and I found it great. I didn’t have that unquenchable thirst that I can sometimes get. Came back to a flat tire, which was fun. I didn’t get a single stitch on this run, so Huzzah! for that.
Approximately 51.5 km for the week, which, while not a bad showing, was nowhere near the planned 72. It is what it is and, hopefully, one bad week of running won’t make or break me. I just need to keep focused now until 23 September. The week ahead is a step-back week ahead of the first of the planned tune-up races. Pfitz likes to schedule an 8-10k race on a Saturday followed by a 16km endurance run on a Sunday. This may be where Pfitz and I fall out (if we haven’t already after this week). I’m going to do the Frank Duffy 10 mile at planned HMP. I might do what’s suggested for the novices, which is to alternate 5k@HMP with .5k recovery. I am going to a wedding on the Friday, though, and my very pretty shoes are very high, so the plan above may well go out the window at 8am on Saturday morning, when I refuse to get out of the pit. I will definitely refuse to get out of the pit if the weather conditions are anything like what they were last year.
I’m an awful one for rambling – apologies!
That's serious mileage for hm training huzzah and a serious long run distance too. You're doing more than me and I'm marathon training, ooops! Think I might need to pull my socks up
Well done! 0 -
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That's serious mileage for hm training huzzah and a serious long run distance too. You're doing more than me and I'm marathon training, ooops! Think I might need to pull my socks up Well done!
Not at all! I've been reading your log and you're doing really well. You're following a different plan, so there's no point in comparing my mileage with yours 0 -
Not at all! I've been reading your log and you're doing really well. You're following a different plan, so there's no point in comparing my mileage with yours
Ah yeah, that's true enough i guess but i do feel i should be running 5 times a week even it was just a short recovery/easy run, i just can't seem to manage to get the 5th run in, damn kids, work & life all getting in the way :rolleyes:0 -
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Ah yeah, that's true enough i guess but i do feel i should be running 5 times a week even it was just a short recovery/easy run, i just can't seem to manage to get the 5th run in, damn kids, work & life all getting in the way :rolleyes:
I seem to struggle with getting the fifth run in lately, myself! I think you're doing really well. It's in our nature to feel like we could do more but you'll fly it come October 0 -
That's an impressive looking long run Huzzah! Enjoying following your experiences as I'm keen to try out the plan you're on for a half sometime. How do you find it? Looks like some serious work in there!
It's my second time following this plan. I managed to get through it pretty unscathed the first time around but I felt I maybe hadn't a big enough base when I started it, so I thought I'd give the plan more justice a second time around. I just about had the required base when I did it the first time, so maybe a slightly bigger base than is recommended by the book might help. It was quite a step up for me in terms of plans but I've found it beneficial to my running, overall.
The main thing I found difficult to get used to was the length of the midweek runs. Before I did the plan, the longest my midweek run would be was about 10k but it was generally closer to 6k. If you exclude recovery runs, the shortest run on the plan is 10k. This is offset in the beginning somewhat by only having four days' running. I think a fifth day is introduced about a month in or so.
One of the nice things about the plan is because the midweek runs are longer and because it includes a medium long run, the traditional "long" run at the weekend doesn't feel so long! A major downside to me is the lack of half-marathon pace runs. There's a sum total of one and that's in race week. I remember the last time around being surprised at how difficult HMP felt and it worried me a wee bit. I was cautious on the day not to run too fast.
If you do decide to follow it and you've any questions, feel free to ask 0 -
I seem to struggle with getting the fifth run in lately, myself! I think you're doing really well. It's in our nature to feel like we could do more but you'll fly it come October
Thank you means a lotIt's my second time following this plan. I managed to get through it pretty unscathed the first time around but I felt I maybe hadn't a big enough base when I started it, so I thought I'd give the plan more justice a second time around. I just about had the required base when I did it the first time, so maybe a slightly bigger base than is recommended by the book might help. It was quite a step up for me in terms of plans but I've found it beneficial to my running, overall.
The main thing I found difficult to get used to was the length of the midweek runs. Before I did the plan, the longest my midweek run would be was about 10k but it was generally closer to 6k. If you exclude recovery runs, the shortest run on the plan is 10k. This is offset in the beginning somewhat by only having four days' running. I think a fifth day is introduced about a month in or so.
One of the nice things about the plan is because the midweek runs are longer and because it includes a medium long run, the traditional "long" run at the weekend doesn't feel so long! A major downside to me is the lack of half-marathon pace runs. There's a sum total of one and that's in race week. I remember the last time around being surprised at how difficult HMP felt and it worried me a wee bit. I was cautious on the day not to run too fast.
If you do decide to follow it and you've any questions, feel free to ask
The plan sounds interesting... i'll be back to you about it early next year i'd say 0 -
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Monday, August 21st
Plan: General Aerobic + Speed. 13 kilometers, including 2 sets pf 4 by 150m strides (jog 250m recovery and 4 minutes between sets)
Total: Per above (1:41:16)
Avg Pace: 7:47 min/km
Avg HR: 144 Max HR: 172
Splits: 7:49; 7:41: 7:44: 7:47; 7:42; 7:52; 8:02; 7:44; 7:47; 7:08; 8:09; 7:44; and 8:02
Runumute but no recollection of this run apart from that. I have a vague recollection of having to talk myself into doing the strides, but, as usual, I felt better during them.
Tuesday, August 22nd
Plan: General Aerobic 11 kilometers
Total: 10.8km (1:24:07)
Avg Pace: 7:46 min/km
Avg HR: 134 Max HR: 156
Splits: 7:37; 7:46: 7:43: 7:46; 7:50; 7:48; 7:57; 7:45; 7:37; 6:49; and 8:57
Runmute. Sweaty.
Friday, August 25th
Plan: Recovery 5 kilometers, incl 4x100 strides
Total: 5km (41:15)
Avg Pace: 8:14 min/km
Avg HR: 132 Max HR: 149
Splits: 8:02; 7:58; 8:15; 8:29; and 8:24
Nice wee recovery. It amuses me how slowly I can run.
Saturday, August 26th
Plan: 16 kilometers, including an 8-10k tune-up race.
Total: Frank Duffy 10mile (1:42:46) plus 1k warm up.
Avg Pace: 6:18 min/km
Avg HR: 164 Max HR: 190
Splits: 6:21; 6:19; 6:19; 6:19; 6:26; 6:21; 6:24; 6:19; 6:33; 6:24; 6:21; 6:21; 6:18: 6:13; 6:19: 5:59; and 5:03 (for the .31)
I ran this at HMP rather than at an all out race pace, but I'm going to write a race report, anyway, as it might be useful to look back over before the half next month.
Sunday, August 27th
Plan: Endurance run. 16 kilometers
Total: 16 kilometers (1:57:56)
Avg Pace: 7:22 min/km
Avg HR: 141 Max HR: 171
Splits: 7:57; 7:36; 7:38; 7:36; 7:42; 7:35; 7:29; 7:27; 7:45; 6:56; 6:52; 7:00; 6:44: 6:33: 6:50; and 8:10
I finished this run a few hours ago and I'm still buzzing from it. I loved every step. I ran the first 2k with my (much faster) other half who was doing a recovery run. We ran to the village and back. My hips felt really stiff to begin with but everything was quick to loosen up. I then ran my 10k loop, which incorporates the dreaded climb up the Glenamuck Road. I think my heart rate was mainly in the recovery zone until Carrickmines. Then started the climb and it was tough but okay. I split my endurance run into half and run the first half slower than the second. The quicker half started near the top of the Glenamuck Mountain which had the benefit of meaning it all felt quite easy once I hit Kilternan and the run back to Stepaside. I didn't even mind running past the house to do my 4 kilometer loop and finish the run off. Being able to run a 16 kilometer endurance run the day after running 16 kilometers at HMP is giving my confidence a wee bit of a boost, which was much needed after last week.
62.1 kilometers for the week. This coming week is the biggest mileage week of the plan, with a casual 18 kilometre MLR and a 16 kilometre session, topped off with a 23 kilometre LSR and other bits and pieces in between. But that's next week. I'm going to enjoy this week for a little while longer 0 -
Total: Frank Duffy 10mile (1:42:46) plus 1k warm up.
Avg Pace: 6:18 min/km
Avg HR: 164 Max HR: 190
Splits: 6:21; 6:19; 6:19; 6:19; 6:26; 6:21; 6:24; 6:19; 6:33; 6:24; 6:21; 6:21; 6:18: 6:13; 6:19: 5:59; and 5:03 (for the .31)
The plan called for a 16-kilometer run, incorporating an 8-10k “tune-up” race. No such races presented themselves, so I signed up for the FD 10 mile. The plan says to run these races “at close to maximal effort” - however one would manage that – as you're not completely fresh. My initial plan when I signed up was to run a 6-kilometer warm up and then race the last 10 kilometers. In reality, that sounded pretty tough. I also knew that the preceding Friday was going to involve lots of booze, good food and dancing, so when the novices were given a couple of potential ways to approach this race, I opted for one. The plan was, therefore, to alternate 5 kilometers at planned half-marathon pace with .5 of a kilometer recovery. This changed on the day to walking through the water stations to drink a cup of water. Despite a disgusting hangover, this plan worked well on the day. The only slight drawback was the session probably wasn't as hard as it should have been.
I've only ever run one other race and it was this race last year in slightly biblical conditions. I'd hurt my quad the weekend before and hadn't run at all in the week running up to the race. So, my “PB” such as it is, was 1:45:31. So, my result this year was a de facto PB of about 2.40. I feel a wee bit bad claiming it, though.
Frank Duffy 10 Mile 2017
Tummy was feeling red-wine ropey but it didn't feel any worse on the warm up, which, if I'm honest, I only did so that I would have time to go to the loo before the race.
Mile 1
Quite a flat first mile. I settled into the required pace pretty quickly and didn't have any difficulties with trying to pass people. My legs did feel pretty dead from the off, though.
Mile 2
I got a flashback to last year on this downhill part of the course, even remembered the two guys who I was running behind, which is funny because no one person really stands out in my memory from yesterday. I knew this was a fast mile and I consciously maintained pace.
Mile 3
I just can't get over how easy the hills felt. I was slightly ahead of pace here and I kept telling myself it was okay to slow down, but I didn't really need to. I ran past quite a few people here. The water station was at the top of a hill and in or around my planned recovery slowdown, so I moved out of the way and slowed to a walk. Walked through the station slugging my water and took my time.
Mile 4
My legs started to feel really heavy here but everything else was fine. Breathing was easy. I remember wishing we were slightly further on, which was the theme for much of the race, if I'm honest. Pootled along past the zoo and had a good nosey – I didn't realise last year that you can see right in. I spent a few minutes trying to figure out which part of the zoo it was.
Mile 5
Down the little dip before we leave the zoo and turn left onto the North Road and through the halfway point.
Mile 6
Hmmm. Struggling to remember. I walked through the water stop here and took some more water on board. I walked to the corner and my watched buzzed to tell me that the 9th kilometer was doneso – slowest kilometer of the day. The buzz of my watch encouraged me to get running again and off I went towards the next milestone: the 10th kilometer.
Mile 7
Some poor kid in a Mayo jersey set off a round of cheers for the Dubs around here. Turned onto Chesterfield Avenue and I was a wee bit tempted to just finish. “Sure, I'm not racing; why not?” But I'd also settled into a nice rhythm and the legs were feeling less dead. I was mindful of the tricky finish to the race and kept my pace in check, despite feeling like pushing on a bit.
Mile 8
Still downhill, straight through a roundabout and eventually swinging left onto yet more downhill on the Acres Road. I was dreading this last as it was horrific last year with the wind. I felt great, though, but was still looking forward to being finished. I didn't take on any water at the last station. I didn't need it and was actually starting to need the loo again. Again, even though I was feeling good, I just didn't want to break the momentum. My heart rate spiked around this mile, for some reason, and it came down a bit after about 7 minutes and stayed in the tempo range until almost the end of the race. It's odd to me that it spiked on a descent, I'm not going to overthink it.
Mile 9
I spent a distracting few minutes trying to work out if I had two or fhree kilometers left to run and it was a nice feeling when I realised that I'd already past the 9 mlle mark and I'd only two kilometers left to go. I was definitely feeling the effort here. Purgatory is the Upper Glen Road. I've struggled up it some many times on my last legs that I fear it a lot more than it deserves.
Mile 10
A woman tried to pass me around what must've been a kilometer from the finish. I turned and told her to come with me as there was only half a kilometer left. In reality there was about 800 meters left. I started to pick it up here and emptied the tank for about the last 300 meters.
Apart from the dead legs feeling and the hangover, I felt pretty okay throughout. I'd really like to properly race a 10-mile, but can't see it happening in the near future. I'd have not the first clue in what time to aim for, though :rolleyes: My breathing only became a bit laboured on the last climb today. All going well, I'll, hopefully, be able to run an extra three miles at that pace on the big day 0 -
Mile 10
A woman tried to pass me around what must've been a kilometre from the finish. I turned and told her to come with me as there was only half a kilometer left. In reality there was about 800 meters left. I started to pick it up here and emptied the tank for about the last 300
I have all of the maths skillz
Tuesday, August 28th
Plan: General Aerobic 13km
Total: 5.5km (41:55)
Avg Pace: 7:36min/km
Avg HR: 130 Max HR: 148
Splits: 7:38; 7:32; 7:33; 7:28; 7:44; and 7:48
I just ran out of time and this is what I could fit in. Excuses, excuses. It wasn't the comfiest run ever, so I wasn't sad to can it at not even half way
Wednesday, August 29th
Plan: Endurance Run – 18k
Total: 18km (2:10:05)
Avg Pace: 7:13 min/km
Splits: 8:08; 7:36; 7:14; 7:20; 7:29; 7:26; 7:26; 7:31; 7:16; 7:10; 6:57; 6:46; 6:44; 6:58; 6:45; 6:30; 7:06; and 7:25
Avg HR: 149 Max: 166
Opted for a fairly flat route for this, instead of combining it with a runmute. Ran into East Wall, along the seafront, St Anne’s, Killester, Howth Road and back into town to the Luas. It never felt particularly easy but it didn't feel too hard, either. Tough enough psychologically facing into a run that's going to take over two hours after a long day of work, hence the route choice. Achilles was a bit tender afterwards but it's fine now. I ditched the heels the next day in work, though I ate a Fulfill bar as my afternoon snack in anticipation. They are truly horrible things.
Friday, September 1st.
Plan: VO2 max. 16 Kilometres.
Total: Endurance 16km (1:57:51)
Avg Pace: 7:22 min/km
Splits: 7:45; 7:44; 7:29; 7:20; 7:24; 7:21; 7:36; 7:15; 7:10; 7:48; 7:11; 7:03; 7:05; 6:57; 6:51; and 7:43
Avg HR: 148 Max HR: 188
I'm a cheater, cheater pumpkin eater. I wimped out of the VO2 max session. It was proving tricky logistically to get it done somewhere without a lot of hillls to contend with and get home as my taxi service has gone away for the weekend, so I took the easy option and did the distance but as an endurance runmute. Was after nine when I got home, so maybe not the worst choice. Anyway, no excuses. I was fearful of the thoughts of a VO2 Max session if I'm honest. I'd a Snack bar in anticipation of this run, much nicer. Not sure why my heart rate monitor thought I'd nearly hit my max at about 7 minutes into the run but I'm putting it down to static from my new tshirt.
Saturday, August 2nd
Plan: 6k recovery
Total: 6km (47:46)
Avg Pace: 7:53 min/km
Splits: nice’n’slow
Avg HR: 131 Max HR: 164
Heart-rate monitor playing silly buggers again. Might need new batteries. Pootley pootler around the hood. Very pleasant after an even more pleasant 12-hour sleep. Bliss! LSR tomorrow :eek:0 -
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Annie get your Run wrote: »Run the line is a great race, you'll enjoy that - hard work but great. When is Donadea 10k again? I'd half considered doing that too
I may well be in over my head with RTL but my buddy is going to do it with me, so at least I won't be on my ownio. It would be shame not to try it given that it's on my doorstep
Donadea 10k is 14 October. Oh, look what I have here, a handy link for you to sign up: https://www.popupraces.ie/events/donadea-running-club-10k-2017/ 0 -
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Ooof, 2hr 46 long run for a half? That's some distance/duration! Amazing that you can say it went by quickly too, sounds like you're in great shape for the race.
Ah, yeah, I'm as slow as a boat and it's probably too long for an LSR for a half, but no harm done, I don't think. Imagine if I do decide to do DCM 2018, my long runs will take me a week! :P*whisper* I started getting a little bit excited about Christmas yesterday... :eek:
I was disappointed when Dunnes didn't have their scarves in a few weeks ago 0 -
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Wow that's great going. What plan are you following again Huzzah? You're doing fairly high mileage (by my standards anyhow). All your runs are relatively long, in the past week you've done 18km, 16km, 6km, 23km, 13km, 11km. You'll have a great base for to do a higher mileage marathon training plan after this, it took me 6 weeks of marathon training to get to 23km and all your other runs are longer than my runs are even now. 0
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Wow that's great going. What plan are you following again Huzzah? You're doing fairly high mileage (by my standards anyhow). All your runs are relatively long, in the past week you've done 18km, 16km, 6km, 23km, 13km, 11km. You'll have a great base for to do a higher mileage marathon training plan after this, it took me 6 weeks of marathon training to get to 23km and all your other runs are longer than my runs are even now.
That's the highest mileage week; it's taper town from next week I think, if you exclude recoveries, the shortest run is 10k. The majority of the runs seem to fall between 13 and 16k. It's from the book Faster Road Racing by Pfitzinger and Latter. If you hear of people referring to the P&D plan for marathons, the "P" is Pfitzinger.
https://www.amazon.co.uk/Faster-Road-Racing-Peter-Pfitzinger/dp/1450470459
Maybe Santa might bring you a copy 0 -
That's the highest mileage week; it's taper town from next week I think, if you exclude recoveries, the shortest run is 10k. The majority of the runs seem to fall between 13 and 16k. It's from the book Faster Road Racing by Pfitzinger and Latter. If you hear of people referring to the P&D plan for marathons, the "P" is Pfitzinger.
https://www.amazon.co.uk/Faster-Road-Racing-Peter-Pfitzinger/dp/1450470459
Maybe Santa might bring you a copy
Santa might bring me a copy but he might also divorce me in January if i start running all those miles :pac::pac::pac::pac:
In all seriousness i would like to keep my mileage up after DCM. Before i used to run 1 x 5k, 1 x 8k and 1 x 10k a week typcially :eek: Ok so i'll admit I'm looking forward to the long run being a bit less long maybe 15-20km! I'm hoping i can keep going with 4 runs a week and introduce some more variety as well as mid-week runs in the range 8-15km. But we'll see, i'll be looking at books & plans later in the year, i'll ear-mark that one, thanks 0 -
Santa might bring me a copy but he might also divorce me in January if i start running all those miles :pac::pac::pac::pac:
In all seriousness i would like to keep my mileage up after DCM. Before i used to run 1 x 5k, 1 x 8k and 1 x 10k a week typcially :eek: Ok so i'll admit I'm looking forward to the long run being a bit less long maybe 15-20km! I'm hoping i can keep going with 4 runs a week and introduce some more variety as well as mid-week runs in the range 8-15km. But we'll see, i'll be looking at books & plans later in the year, i'll ear-mark that one, thanks
If it ain't broke, don't fix it! It seems to be working for you. You've times that I can only envy work towards.
I don't have any responsibilities, apart from work, so I'm just working hard to see where I get. It's easy for me: my other half runs, so he doesn't mind having to wait for dinner while I get a run in, and it actually takes me the same amount of time to run the 10k home as it does to take public transport 0 -
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