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Man! I feel like a runner
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Mon 11th
5k recovery runmute, 10.43/m
Tues 12th
Easy hour runmute, 5.6 miles @ 10.39/m. Windy af. My colleagues definitely thought I'd a screw loose.
Weds 13th
A CV session. Did just over 2 miles warmup, then into the 7x3 mins @ CV (7.50 - 8.00 pace). The usual "this is hard" for first couple of reps before settling into it. Split paces were: 7.56, 7.47, 7.37, 7.37, 7.33, 7.39, 7.39. I really was trying hard to keep this disciplined, and very conscious of the effort levels. My only excuse is the wind on my back for some or part of the reps. Couple more miles for cool down, bringing me to 8.5 miles total. Enjoyable session.
Thurs 14th
Had to collect contacts so ran from work to DTC and then home, meaning a split runmute. 3.8m @ 10.32/m, and 1.9 @ 10.30/m. (1 hour total)
Fri 15th
Rest day apart from my 3rd yoga class since the physio advised me to return to keep strength in my shoulders. Have been going weekly for originally my tennis elbow, but she's said all my problems are coming from my incredibly tight shoulders . The sessions have been torture, but my elbow is massively improved and she's gonna focus more on my shoulders now. I am being quite good with the exercises too.
Sat 16th
Volunteered at parkrun in Offaly (only 19 runners in that weather!) And decided to leave my session until afternoon in hope of better weather.
It was the 4,3,2,1 session which I was weirdly looking forward to for ages - possibly because it just looks really professional?! Anyway I pretty much nailed it apart from the minute when I got overexcited and also pelted with very sore hailstones. 2 mile warm up, then:
4 mins threshold (8.12 - 24) Actual: 8.15, 4 min rec
3 mins CV (7.50 - 8) Actual: 7.47, 3 mins rec
2 mins AP (7.30 - 40) Actual 7.27, 2 mins rec
1 min Vo2 (7.10 - 20) Actual 6.53 :rolleyes:
And 2 miles cool down. Was very happy with this I have to admit.
Sun 17th
The One Where I Strayed Off Plan.
There's a hill near where I grew up which we and all the locals climb every St Patrick's Day. Apparently St Patrick himself went up it on his horse, and didn't the poor horse take a tumble. However, a well sprung up from where the horse's hoof landed
And so, everyone climbs the hill and there's a rosary by the well each paddy's day (or at least there used to be) and a mass at the top - honestly, its VERY Fr. Ted. Anyway, my eldest brother suggested rather than driving to the hill, a few of us should run out (11.5 miles) and run up the hill. I was the only eejit to take him up on this 
It was a quicker long run than I've been doing, which isn't ideal, but I enjoyed it a lot and said to my bro that if anyone had told unfit teenage me that one day I'd be doing this, I honestly wouldn't have believed a word. I feel lucky to be able. Only got pelted by hailstones once!
We got to the bottom of the hill and I had to let my bro go on ahead... I needed a breather and only made it about a 3rd of the way up myself at a jog before I said I'd just climb it and enjoy it! Grand views of the bog
Total miles for the week : 41.3. Yoink. Really enjoyable week.0 -
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Huzzah! wrote:Really nice week. Looking forward to seeing how you go on Sunday.
Thanks. I'm not... getting in my own head already. Need to remind myself the main race is really the National 10k in April.
Btw the longer days has me thinking about that trail run Baby75 and yourself were gonna organise
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It was the 4,3,2,1 session which I was weirdly looking forward to for ages - possibly because it just looks really professional?! Chuckling to myself at this, because I know exactly what you mean. And am also looking forward to that session when it comes my way.
That's a super week, and a hell of a long run to do the day after that session too.0 -
Mon 18th
Didn't run. Was tired after the long run on Sunday and with the race coming up, I thought a full rest would be more beneficial than even 20 mins recovery.
Tues 19th
Runmute, sweaty as hell. Where did that warmth come from?! 5.6 miles @ 10.38/m. Tired enough.
Had done yoga at lunch also.
Weds 20th
Session night. Had a moment where I wondered should I do a different one to the plan, but then was thinking Craughwell wasn't the main race in this "cycle" so in the end I stuck with the planned 6 x 2 mins Vo2 session. Jaysus. It was hard. Did my usual 2 mile warm-up and got going. As usual the first 2 felt hard anyway, but it still felt hard by rep 4. Rep 4 ended uphill and into the wind and I was so wrecked I had to stop for a couple mins before I even did the recovery jog. Somehow managed the last 2 but I did not enjoy this and it wasn't much of a confidence boost! Target pace was 7.12 - 24 and split paces were: 7.11, 7.20, 7.07, 7.15, 7.22, 7.05. (Recoveries were 2 mins). Another couple miles for cool down.
Thurs 21st
Felt tired in work but still headed on the runmute. I did feel surprisingly ok once I got going. Funny old game this running business. 5.6 miles @ 10.39/m.
And more yoga at lunch.
Fri 22nd
Rest day and a failed NCT :-/
Sat 23rd
Had arranged to meet a friend for parkrun in Mullingar so set off early from Dublin. She has been doing a Fit for Life thingy in my hometown and this was her 3rd parkrun (great to have more friends running ). I got there early for a couple of easy miles, and then we agreed to take it handy for her as the Fit for Life is ending tomorrow night with their own 5k race in the town. We set off nice and easy but as we progressed she was speeding a little and seemed fine every time I checked in with her. She ended up with a decent 30.30ish effort and she definitely had more in the bank, so hopefully she'll get herself a nice sub30 tomorrow night!
Sun 24th
Craughwell 10k - race report
Right. Where to start... I was nervous for this, and as usual filled with self-doubt as the day got closer. I really wanted a PB, and as tbukela said in his own report, I'd have been beyond disappointed if I didn't achieve that. I'd said to someone, oh if I at least match my PB that will be good, but it was one of those moments where you don't even believe what you're saying as you say it
My 2nd eldest brother is on the Craughwell AC committee and is one of the race directors, so I'd text him asking for tips on the course. They did a directors run last night so he was well up with it and advised to go out aggressively, which was a little at odds with my planned conservative start
This was what filled my mind as I travelled down with my sister this morning!
Got there in plenty of time to collect the number, use the facilities and get a couple of easy miles in to warm-up and a few drills, before watching the 10 milers head out (and my 4th eldest brother leading them, the fecker).
Mile 1
I'd made sure I wasn't too far back, as I didn't want to get stuck behind people and off we went. I glanced at my watch after 15 seconds or so to make sure my eager start wasn't sub-7 and it was around 7.35 so I decided to let that continue. I very quickly realised that this course is the very definition of undulating..looking at Strava there's a real burst of pace turning the corner at .7 miles - I admit to speeding up going past my nieces :P First mile ended on a bit of an uphill, and clocked at 7.38.
Mile 2
I was already deciding I hate racing here. It was feeling hard and I was asking whyyyyy do I do this but kept on going as I knew that was stupid talk, but did ease the pace a little in fear. This mile led to the 'out and back' part of the course, the only part where I can fault the course as the runners meeting each other weren't really told which side to stay on by the marshalls there. No real harm done, but kinda annoying. I passed the time leading up to the switchback counting how many women were ahead - thought I was 16th but I think I missed one judging by later developments. Clocked this one 7.44.
Mile 3
I slotted in behind a couple of lads along here shamelessly as they were keeping steady enough and around 7.40 I thought. We caught up to another lady whose breathing started to annoy me (!) and also she was swerving and nearly sending me into the hedge. I had to decided whether to let her go or pass her and I eventually went with the "get by her" option! Mile 3 clocked at 7.36 and passed 5k about 23.40. Hmmm...
Mile 4
This mile started with a lovely downhill but I very quickly realised we would be coming back up this hill near the end! I was starting to feel a bit done for, but said just keep it up for this mile and see where you're at then. I think that mentality caused me to speed a bit, and I caught a few people here, couple women and a couple men. Mile was 7.33.
Mile 5
Felt rightly b*lloxed. I kept catching up with the two lads before losing them a bit again, but coming up to a right hand turn where we joined the 10 milers I somehow started to feel alive again and glanced at my watch to see 7.10 as I turned the corner behind them. I didn't understand how this was happening but I just went with it! The two lads were chatting so I knew they'd more left and eventually off they took without me
Meanwhile, the faster 10 milers are cruising by as well. I cursed them in my head. This mile was 7.35.
Mile 6
Last mile! And still clocking 7.30s?! Well now I just have to suck it up, even knowing there's a hill coming... As I approached the hill feeling sorry for myself, a GCH woman caught me and asked if I was in the 10k or 10 mile, and turns out we were both 10k. I had passed her earlier. I also told her I was dead! BUT as I pushed up that hill, I realised I was leaving her behind - hurrah for hills in training eh?! I was trying to do maths in my head but I couldn't even add small numbers, let alone minutes and seconds. Mile 6 was 7.33.
The last little bit
I looked at the watch and thought I might just get in under 47 if I found something somewhere. Kept it going and my bro the race director was cheering me in at the finish, telling me to drive it home and lift the legs. If I'd had energy I'd have told him I can't move any quicker!!! Over the line and the watch stopped at 46.59... (Strava shows 47 exactly). Chip time later showed 46.54
Finished with a half-mile cooldown to the hall for so many sandwiches and cakes skyblue would have been in his element :P
Previous PB was 47.38 if I remember correctly, which is nice... but I was feeling disappointed at the end of this?! However, having thought about things this afternoon, I did learn A LOT today.
What I learned
- 10ks are still hard, regardless of the training. I think I, somewhat naively, thought with all the speedwork done that a PB would happen magically without much effort. Clearly idiotic thinking.
- I was shocked that this much effort only gained me approx 40 seconds of a PB, but then I had to remind myself that I actually started this cycle with a 50.04 10k (although I now question the effort I put into that!). I also didn't taper this week, and could have eaten better Friday night :-/
- I can push up hills in a race and not die
- I've been reading a few running books recently, and was fascinated by the whole not-holding-back on downhills thing. I usually do the "braking" thing they talk about - so I pushed downhill also, and it was great!
- I had been having doubts about the plan, but I am now truly a believer
I did say in my goals that I eventually want sub45 and that I'd be happy to chip away at that. I needed to remind myself of that this afternoon also. It's going in the right direction!
I've 3 weeks now to the GIR. I won't change paces in training, not much point in the 3 week block and the paces to date have been challenging enough and done me well!
I feel like I had more musings but sure might add them during the week if they come back to me.
Total miles this week: 32.60 -
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Well done on great running V, very little to be disappointed about there from what i can see.
I was thinking of you yesterday and wishing i was there, it was a great buzz last year, one of those races i will definitely go back to year on year when i can. It was interesting to hear about the 10k course, aside from the out and back section it sounds like a good one.Lots of fast women posting around here now and lots to aspire to.
This exactly. Some really impressive women around here at the moment which is brilliant to see
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Dealerz2.0 wrote: »Great report V. You’re flying, fair play.
Thanks, not sure about flying but not crawling I suppose!Great read, congrats on the race and the past few weeks. Great running.
Thanks, and well done again yourself!I don't see anything to be negative about there....apart from the fact I missed out on sandwiches. Curious to see that you expected it not to be as hard because of the training. Even when you run 45s, 44s or 43s you will find it hard, that's real racing and a sign of a job well done. Huge congratulations to you, properly chuffed that it went so well.
It's a funny one I know. My mother loves to remind me that I gave up Irish dancing after less than a year when I was only about 6 because "I was getting too hot".. i.e. it was too much exercise! My brothers closest in age to me are still shocked that I run; when we were growing up I would give up whatever we were playing after about 5 minutes and go back inside to my books. I just don't like when things feel hard and too much work! An inherent laziness I suppose. I possibly hoped that hard training leads to an "easy" PB and race. Ridiculous but lesson learned now!Wow well done V. That was brave racing. Congrats on the pb.
Thanks!Mr. Guappa wrote: »Congrats V, that's really nice racing. Just rewards for a fine spell of training, and a very useful barometer (and confidence boost) ahead of GIR.Great report and fantastic performance V! I was able to identify with a lot in your report. There's so much about running that we question, sometimes I think we're better off not knowing the answers!!
Thanks! I think I question my sanity most of all though during a race :PLots of fast women posting around here now and lots to aspire to. Racing mid-plan without a taper is really tough! Keep your eyes on the sub-45. It will happen! Congratulations on a well-earned PB.
Thanks, but not sure I fall into the "fast" category! (I'll add 'yet' out of cheekiness :P)Well done on great running V, very little to be disappointed about there from what i can see.
I was thinking of you yesterday and wishing i was there, it was a great buzz last year, one of those races i will definitely go back to year on year when i can. It was interesting to hear about the 10k course, aside from the out and back section it sounds like a good one.
Thanks! Yeah it is a lovely event. Lovely community spirit in the village too, my brother has settled in well there.OOnegative wrote: »Well done on the PB, great racing. As others have said can’t see anything to be negative about. Think positive and how faster you are getting.
Thanks! I am trying to take the positives from it, honest! 0 -
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Wow wow wow wow! I'm so impressed by this, and the very enviable PB! That's incredible stuff. And not to take away from the current achievement in the slightest, but the sub 45 is a very real goal too. I look forward to seeing it happen.
I hear you on the pain. There's alwasy the hope that the tough training will make the race a bit less unbearable. Doesn't seem to happen, sadly! You've got me terrified to ever do another 10k - it's basically almost as painful as a 5k but twice as long
Lol at this - I'm always amused at how racing completey stops my brain working.I was trying to do maths in my head but I couldn't even add small numbers, let alone minutes and seconds.
Crap about the NCT!0 -
Fair play V, great going, and PB going in the right direction!
Thanks D! Hope the physio goes well this week!!Wow wow wow wow! I'm so impressed by this, and the very enviable PB! That's incredible stuff. And not to take away from the current achievement in the slightest, but the sub 45 is a very real goal too. I look forward to seeing it happen.
I hear you on the pain. There's alwasy the hope that the tough training will make the race a bit less unbearable. Doesn't seem to happen, sadly! You've got me terrified to ever do another 10k - it's basically almost as painful as a 5k but twice as long
Crap about the NCT!
I reckon our 5k and 10k times equate, or close enough anyway! I'm as envious of your 5k as you are of my 10k
Ah I don't want to be putting you off 10ks, it did feel great after the finish, once the daze I was in wore off. It is something knowing that you are capable of surviving that pain. I need to remember that in future.
Apparently not a big fix needed for the car, so here's hoping!0 -
Well done! That's great running and the sub 45 shouldn't be too long away if you continue like that.
I think we all get that "I'm never running again" thought while racing. I remember one of the posters here (think it was jebuz, a great runner and report writer) who said you need to accept you're going to have that thought and when you do, you just acknowledge it and keep going.
Sounds like you have a big family, I've never heard anyone say the words "fourth eldest brother" ! 0 -
I think we all get that "I'm never running again" thought while racing. I remember one of the posters here (think it was jebuz, a great runner and report writer) who said you need to accept you're going to have that thought and when you do, you just acknowledge it and keep going.
Sounds like you have a big family, I've never heard anyone say the words "fourth eldest brother" !
It's a good thing to accept before a race alright, and something I'll bear in mind now.
Yeah, I'm one of 9 kids :rolleyes:0 -
Mon 25th
Recovery run home from work. 2.4 miles at 10.58/m. Legs weren't feeling bad from the race.
Tues 26th
Easy hour runmute. 5.7 @ 10.33/m. Yoga at lunchtime.
Weds 27th
CV session (6 x 4 mins with 2 min recoveries). Was ready to can this if I felt it was a bit much after Sunday's race, but it felt okay, if a bit tiring but no more than usual on a Wednesday night. Target pace was 7.50-8 (still based on the 10k time from Christmas), and split paces were: 7.59, 7.40, 7.51, 7.45, 7.36, 7.50. Lost concentration a few times as you can see but happy with the session. Couple miles warm up and cool down brought it to over 8 miles for the evening.
Thurs 28th
Headed up to club training as they were doing a CPR and defibrillator training afterwards which I wanted to attend. They were doing miles on grass, but as soon as we got to the park area and I saw the multiple dogs off-lead running around, I stuck to the roads and was kindly joined by a clubmate. Went a bit faster than I usually would but was nice to catch-up. 6.4 @ 9.50/m.
Fri 29th
No running. Yoga after work.
Sat 30th
Headed to Marlay. 2 mile warm-up and then into the fun 5,4,3,2,1 session.
5 mins @ threshold: target pace 8.12-24. Actual: 8.12. 5 mins rec
4 mins @ CV: target 7.50-8.00. Actual: 7.45. 4 mins rec
3 mins @ AP: target 7.30-40. Actual: 7.34. 3 mins rec
2 mins @ Vo2: target 7.10-20. Actual: 6.54. 2 mins rec
1 min @ 110%: target...?? hadn't a clue. Actual: 5.54 -- had to walk the next 1 minute before jogging again!
A (much faster) friend happened upon me for the last two reps so it was nice to have someone keep me going.
Jogged around to parkrun to run it as a cool down, and had great chats all the way round Such an enjoyable morning, and the weather was :cool:
Sun 31st
Up to Marlay for the 80 mins easy (which feels like such a short long run). Ran up Kilmashogue lane as far as the car park for a bit of hillwork, and finished the run with 10 mins on grass. Definitely felt tired but not dreadfully so.
Total: 39.6
And 159.4 for March.0 -
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Mon 1st April
2.4 miles recovery, 10.53/m.
Tues 2nd Apr
Headed up to Marlay for the easy hour now that we have bright evenings again. 5.7 miles @ 10.24/m. Had avoided running with clubmates as I knew they'd go a bit faster than I wanted, but I still managed to be slightly on the faster side on my own. Effort never felt much though.
Did yoga at lunchtime.
Weds 3rd Apr
Back up to Marlay for the last of the big sessions on this plan! Being a really wet and miserable evening, I almost had the park to myself and only saw one dog - the dream. 2 miles warm-up, followed by 5 x 5 mins @ CV (7.50 - 8.00 target pace), 2.5 min recoveries.
Split paces: 7.50, 7.27, 7.33, 7.23, 7.22.
Did them in the field in front of the big house, and I could tell when I was going too fast as I had to do just a bit more than the 1k lap. I did try stay disciplined but I suppose I also had it in the back of my mind that I can afford slightly faster given my last 10k, but these are still too fast for that I reckon. Enjoyable session though. 2 miles again to cool down.
Thurs 4th Apr
Took a rest day as I had to bring the car to get fixed in the morning, and had work obligations in the evening.
Fri 5th Apr
Easy hour before work. 5.7 @ 10.31/m. Thankfully the rain was gone, and it wasn't as cold as I'd feared. A really enjoyable run to be truthful.
Did the yoga for sport class after work.
Sat 6th Apr
Abandoned my hard parkrun idea for the 2k time trial as per the plan (and after the advice on the grads thread). Marlay again, and just went in time for the group warm-up. Decided to do the first 3k at moderate-ish pace so the leap in pace for the last 2k wouldn't feel so extreme. The 2k should have been run at about 6.50 pace according to the calculator, but I just couldn't hold it. I could blame the forest section with the drag but honestly I just couldn't bring myself to push that bit more. 2k total time about 8.47. C'est la vie. Think I slowed on the last straight too instead of picking it up :-/
Just did a mile cool down, so about 4 miles for the morning.
I'm updating the log today as there is no long run on the plan this week, which has left me in a really weird state of no run on a Sunday, a first in a very long time!! I was coming up with all sorts of ideas during the week, but most did not involve a decent rest because apparently I can't sit still. I've copped on and will instead stalk the boards marathoners tomorrow, and do a yoga class
26.5 miles for the week (soooo low). Will be low this week also leading into the National 10k on Sunday.0
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