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What the mind believes the Body achieves!
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Time for an update!
Week 11-17 Mach, not much to report, loads of rest and recovery run
20 minutes extra easy on Thursday I enjoyed it and could have run for longer.
Week 18-24 Mach
Tuesday
30 minutes fast finish ( 5 min extra easy, 15 mins easy, 5 min tempo)
legs felt a little heavy
Wednesday 30 mins easy
feeling better than yesterday
Friday 10 min warm up 30 min benchmark run
After chatting with Liam he decided he wanted to see where I am at and work out heat rate zones for training.
So the plan was warm up for 10 minutes and then stop stretch etc and then run as hard as I could for 30 minutes. :eek:
I woke up early to get this done as we were heading up to Donegal the same day for The Race
after warming up I did a quick stretch and a few strides then set off! it was hard work from the get-go and I avoided looking at my watch as I knew once 5k came I would not be stopping. just keep moving! don't slow down!
I felt a wee bit sick towards the end but held on!
I managed 3.28miles splits where 1-3 9:09, 9:09, 9:10 0:28 9:21
managed a bit of a post-injury PB 28:17 by Garmin watch
no running over the weekend but spent an amazing weekend in Donegal watching THe Race which my husband was taking part in he did very well
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Week March 25 - 31
Now begins heart rate training
Tuesday
25 mins fast finish
5 mins Z1 ( 128-144) 15 mins Z2 ( 145-160) 5 mins Z3 ( zone 3 is worked off pace ( 9:10 - 9:51)
2.4 miles avg pace 10:27/mile
Wednesday planned 25 mins building ( 5 mins Z1, 15 mins Z2, 5 min Z1)
actual 16 mins cut this run short as my sister was in hospital very sick. thankfully she is much better and home now
Friday tempo run 35 mins
5 min Z1, 5 mins Z2, 20 mins Z3, 5mins Z2, 5 mins Z1
3.3 miles Avg pace 10:22/mile
really enjoyed this run but lower calfs/ Achilles felt a little sore when I finished
Went out on my bike to spin out the legs and a trip to shops I think it helped the legs. all was ok Saturday morning. no stiffness or discomfort
Sunday
6 miles
(1 mile Z1, 4.5miles Z2, 0:5 Z1)
Another beautiful morning all though a little cold, a nice run and so far I am enjoying the HR training. enjoyed the longer run but again lower calfs were feeling a little discomfort at the end and when I finished nothing in Achilles. sent a message to Liam to let him know. but at this point, not that worried as it is settling very quickly.0 -
Running set back
Week 1 - 7 April
Tuesday - Fast finish
5 mins Z1, 20 mins Z2, 10 mins Z3
Went down to the local club to run with a friend and it was lovely chatted with friends till I had to do Z3 and went on ahead. I noticed my lower calfs were aking a little and I eased off a little as I could feel it pulling down on my Achilles. They were hurting more than I liked when I finished which was very frustrating as I cannot fully pinpoint why.
Wednesday
Planned 30 mins building
actual: nothing decided to rest for a few days and not let any crazy thoughts creep in! I managed with the help of my DCM buddies legends ladies
Thursday
Cross-training cycle 40 minutes
I got a new bike so took it out for a test spin bit uncomfortable it needs some adjusting and instead of working off 24 gears I only had 8 so it needs a good service.
Friday
again no run, calfs and Achilles felt fine but decided to give them more time and make sure all was good for Sundays run
Sunday Long run 8 miles
we were heading out to Glenbarrow for the next IMRA SE league race it was my first race so was very nervous.
We arrived early and got a warm-up done.
2 miles @ 7.14/km
After helping out at registration we jogged down to the start it was about half a KM up the road. after our race briefing, we were off at 12 noon.
The first Km was on the road and the pace was fast, it was only a small group running today and I knew I was probably going to be last but did not want to get dropped at the start of the race.
we had a nice little downhill into the forest before running along a lovely little single track taking us up past the Glenbarrow waterfalls we had to do a bit of climbing here up over huge rocks and the climb started at this point.
My watch beeped for the first mile and then paused itself for the next mile GRRR only to be discovered at a mile further down the trail.
I was in a nice little group chatting to a nice guy and his wife we had met them at an AR race we helped out a few weeks back. there were about 4 other runners behind me at this point not including my hubby who was taking pictures as people climbed over the Rocks.
I was working and a little under pressure, but I was still enjoying the lovely views around us. I was delighted I was able to keep running, I decided I would not walk unless everyone in front was LOL
I was very happy with how it was going and the fact I was running more than I expected.
We were nearing the max elevation and the steepest part of the course, I decided to take it easy on this section as I was feeling it in my calfs on the steeper sections and I stepped in out of the way to let the others behind me go on ahead.
I knew I was last but did not care, it took a few minutes to find my groove again and get moving at the top we had another nearly 2 miles of rolling trail along a fire road, before a downward trend to the finish.
It was nice and I could see the others in front so I was closing on them again. even nicer was the group I was in at the start waited for me at the finish line which was really nice and so did a lovely man who is a friend of Browneye of these parts. such a small world!
Finished in 1hr 2 minutes for nearly 6 miles, in the end, my watch says 4 miles at an AVG pace of 6.25KM but I say it was more likely avg pace 7-minute something KM pace.
I have to say that 8-mile long run worked out great it passed very quickly
I really hope whatever was setting my Achilles has sorted itself out! coach is changing my plan.
No issues with Achilles during the run today I had a little niggle in my arches but I think that was my new trail runner's they seem to flair every time I run in a new pair of runners. but feeling ok now.
Hopefully, all is ok now and I can keep moving forward I am aiming for the Waterford Viking Half Marathon in June.0 -
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Glad Sundays run went so well for you and was painfree.
Have you had gait analysis done lately? If not might be no harm getting it done again as things can change over time.
Here's hoping it was just a blip.
it seems to be a little blip, or I have wore out my everyday runners I also think standing around for 24 hours watching hubby took a toll
I have also being doing a new execise my Coach gave me, the neutral standing position once I have that I squeeze my glutes and then core it is making a difference! wakes up the glutes and get everything working right so my calfs are not doing all the work
I hope all is going well for you now0 -
Week 8 -14
Monday - rest
Feeling very good after Sunday 8 miles much better than I expected. all is good with Achilles / calfs. quads have a tiny bit of Doms but a lot less than I expected
Tuesday
planned 40 minutes fast finish
no running unfortunately sick
Wednesday planned
30 mins building
again no running still not well
Thursday
feeling much better yay so got out did Tuesday planned run
40 mins fast finish, 5 mins Z1, 25mins Z2, 10 mins Z3
4.3 miles avg pace 6.27/km
enjoyed this run and decided to see how I would feel for the zone 3 and if I was not up to it keep it in Z2
Friday nothing coach wanted me to rest so I was ok for Sunday run, bit disappointed as I would have like a run.
Sunday Long run
9 miles ( 1mile Z1, 7.5 miles Z2, 0.5 miles Z1)
On trail again with hubby for this one I really loved this run, it was bitter cold and found I had to walk a little to stay in the correct HR Zone I ran out 4.05 miles and then back in. stretched when I finished and feeling good today a little bit of doms in the quads
I am really hoping I can get out more often this week with no more setbacks!0 -
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Interesting to see your workouts seem to be the same as some of mine. Is your coach using the Matt Fitzgerald 80/20 approach or is it a different focus? How are you finding it?
I just looked up Matt Fitzgerald, your right its so similar but I do not know for sure if my coach is using him, I will ask him
I am really enjoying it so far, I like the approach it is a little different but feel I am making progress.
my husband is using the same coach and training and has made massive improvements, when we first started running I was about a minute behind or two behind him! now he leaves me for dust LOL0 -
Murph_D Just spoke to my coach and yes, my plan is based on the 80/20 rule or the Pareto Principle is what he called it, He has modified mine to suit he said as I am coming back from injury. keeping me in the lower Zones 1-3 for the moment but will soon introduce zone 4 as he says I am slipping in to it lately myself 0
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April 22-28 ( 7 weeks left till HM in Waterford )
Monday rest
Tuesday
Tempo Run ( 5 mins Z1, 5 mins Z2, 15 mins Z3, 5 mins Z2, 5 mins Z1)
3.27 miles avg pace 6.40/km
splits for tempo first 10 minutes avg 5.57/km last 5 mins 6.04/km ( from strava)
Nice little run, I really had to slow down once tempo was finished to stay in HR zones but less walking than when I first started HR training! progress I think.
S&C basic core, plank, side plank L&R side plank with leg raise, knee to chest, left and right hip extension and heel tough with a ball, skydive.
Wednesday
Core ball class in the gym
great class I worked harder this week, I think I managed to get my balance correct this week.
Run recovery 30 mins Z1
3.81 miles AVG pace 6.55/km
Feeling good got out for my run straight after the core ball class as I had a busy afternoon painting my hall. I am looking forward to getting out for a little longer on my midweek runs.
Thursday rest
Friday
Run long intervals
5mins Z1, 5 mins Z2, 3x 3 mins Z4 / 2 mins Z1, 5 mins Z1
3 miles avg pace 6:31/km
splits for Z4
1, 5:15/km
2, 5:17/km
3, 5:16/km
I was a little bit nervous heading out for this run, I had to wait till later in the evening so Storm Hannagh had arrived so I knew it was not going to be easy hitting pace if running into a headwind, in reality, it was not as bad as I expected. I had just finished my 5 mins in Z2 and was going to head out on the route I like to do an out and back again, but as soon as I turned the corner the wind hit me! so I crossed the road and decided to do a loop taking me around the college more shelter. the watch beeped and I must admit I took a double look at the pace for my Z4 eek! happy with how they went body held up. but really had to slow down in the cooldown to stay in HR zone which I was a little disappointed with as I felt good and knew I would not hit 5k when I finished. eye on the bigger prize all part of the plan
S&C basic body weight, push-ups, pike push ups, back plank, wall squats, knee drive, lunge twits, mermaid.
that was a little hard, I am really feeling my core from Wednesday core ball class
Saturday rest/cross train
Went out with a group from the local gym for a cycle a few people cancelled because of the weather, but 20 of us still arrived. it was a lovely morning we had it nice and easy on the way out sheltered from the wind, but lots of debris on the roads and very windy on the way back. great chats and tea/biscuits when we finished.
bonus, when I came home my new HR strap had arrived from Amazon, got it for a great price 34 euro. I was hoping it would also give me running dynamics but unfortunately, my watch does not support that but it will make HR data more accurate
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Sunday long run
10 miles (1 mile Z1, 8.5 miles Z2, 0.5 miles Z1)
AVG pace 6:43/km 1hr 48 mins
I was wondering would the legs feel tired after Friday run and yesterday cycle, but not feeling too bad at all. I had to stop a few time after I started to sort out the HR strap its working fine LOL all down to me not making sure it was on right oops. it was a little strange being out on the roads after doing my long runs on trails the last few weeks. I missed the trails if I am honest, I picked a loop and thought I was being clever running it in reverse to what I would normally do, but I think it made it harder more uphills LOL stopped a few times for road crossings and a quick toilet break. I brought a few jellies with me and enjoyed them and still wore my hydration pack and brought water with me.
I was delighted when I finished longest run in a while after a good week of training. I found some nice chafing on my lower back when I got in the shower OUCH !! not sure why the waistband of my running trousers did that.
A big week for me this week, looking forward to it and reaching 11 miles in my long run which I never managed in the last training block.
Thanks for reading 0 -
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Week 13 - 19 May
Tuesday tempo
5 mins Z1, 5 mins Z2, 20 mins Z3, 5mins Z2, 5 mins Z1
4.8 miles @ 6.25/km tempo pace 5.59 -6.00 /km pace
I ran with 2 friends again we all are nearly the same pace L being a tiny bit slower so kept in the lower end of tempo and really enjoyed it, I felt very comfortable no problem with lower calfs
S&C basic core
physio booked for tomorrow night
Wednesday recovery
31 mins Z1
3.22 miles @6.45km
not much to say nice easy run
no physio though appointment cancelled and rearranged for Friday
Friday long intervals
5mins Z1, 5mins Z2, 3xZ4/ 2 mins Z1, 5 mins Z1
3.69 @6.33/km
intervals
1, 4:56/km
2, 5:13/km
3, 5:27/km
4, 5:10/km
A bit faster than the last time I did this session, it was tough esp the 3rd one but I think I was on a drag so the effort was there recovered nicely for the last rep.
Ran an extra 5 mins OOPS really should double check plan doing up my run in Garmin connect.
S&C Hamstrings and Glutes
no physio poor guy had to cancel again but sorting me out on Monday
Sunday 10 miles with speed long run
0.5 miles Z1, 1 mile Z2, 8x 0.25 miles Z3/0.75 Z2, 0.5miles Z1
made a mess of this :eek: entered 75 miles instead of 0.75 Dope!! so only got 6 of the intervals done.
we headed out to castledermot for a C25k fundraiser for the local school, registered and I left hubby chatting as I got in a warm-up getting the Z1 out of the way. enjoyed the 5k got in one interval and was waiting for the recovery to end which never did so knew I had done something wrong. thought I check when we finished but forgot in all the chats and then we headed home. plan was hubby would let me out so I could run the rest of my run 6 miles home. restated my run and then remembered I messed up the intervals. so set up an new work out to finish off. all in all it was a good run I felt comfortable and still got my 10 miles done even if a little messy.
S&C basic body weight0 -
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This week started out good but ended not so good!
Week 20 to 26 May
Monday
Rest and Physio for some maintenance all good and a few exercises to help keep my Soleus muscle strong
Tuesday
Tempo run
5 mins Z1, 5 mins Z2, 24 mins Z3, 5 mins Z2, 5 mins Z1
4.30 miles avg 6.24
tempo pace 5.56/km to 5.47/km from Strava
Nice run, I got out late after searching the house high and low for my HR strap and found it stuck down the couch
:D
finished with some stretching
S&C Basic Bodyweight
Wednesday
recovery run
35 mins Z1
I felt a little tired before I started but much better by the end and could have kept going. I noticed my right knee felt a little niggly :eek:
lots of stretching and some foam rolling and all good LOL
Thursday
Rest with more foam rolling and all seems good with the knee Phew
Friday
Planned Long intervals
5 mins Z1, 5 mins Z2, 5 x 3 mins Z4/ 2 min Z2, 5 mins Z1
actual; a big fat Zero! although I did get in a good walk that morning running around it worked out at 9km all in! but I was helping the toddler into the bath after lunch turned around and felt a pop and then pain in the right side of my lower back OUCH muscles were in spasm so no running for me! I used an ice pack got some anti-inflammatories and rubbed some anti-inflammatory gel into my lower back.
Saturday
I messaged coach he advised to make an appointment with physio so did that booked in for Monday evening. very sore throughout the day the plan was to move as much as possible as long as it was not making my pain worse
Sunday
no long run, but I am actually ok thankfully this week felt like a repeat of last week so I am not overly worried if I have to take a week off
The back was very very sore today I found it hard to sleep Last night and sit or stand , we had a communion today and I let hubby go with the kids and I decided to use a heat pack on my back! OMG instant relief eased the tightness and pain massively reduced I am moving much better such a relief. It still sore in one spot in particular so I will do whatever physio advises tomorrow.
On a good note, I had set my self a goal of losing 7lbs before the HM the end of June first week done and 4.5lbs gone only 2.5 left and have been doing very well food wise so far this week 0 -
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Thanks Laraze, I may be extra careful now I wont be doing much exercise this week
Huzzah never had anything like this before so glad there has been some improvement, heat really seems to be helping release any tightness and hopefully helps with healing0 -
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Week 3 -9 June
This week is a big week and I was not sure how to go about it, Hubby was running in the Wicklow way race starting at midnight on Friday I was on finish line duties which I knew was going to be a long day. So swapped a few things around to fit my runs in.
Monday rest
Tuesday Tempo run
5 mins Z1, 5 mins Z2, 23 mins Z3, 5 mins Z2, 5 mins Z1
4.17 miles @ 6.26 /km
Nice run so happy I was able to hit paces
S&C basic body weight
Had a wee chat with coach about moving my runs around I had already planned on doing my Long run on Saturday instead of Sunday
but looking at my plan I had a recovery run planned for Wednesday and a session planned for Friday, so asked coach could I keep Friday session and do it Thursday and swap the recovery run for a cycle instead. he was happy for me to do that.
Wednesday
cycle a nice hour I really enjoyed it kept it very easy saving my legs for tomorrow run
Thursday
long intervals
5mins Z1, 5 mins Z2, 1 min Z5, 2mins Z1, 3 mins Z4,2mins Z1, 5 mins Z3, 2 mins Z1, 3 mins Z4, 2 mins Z2, 1 min Z5, 5 mins Z1
This was fun to enter into the watch I was a little nervous but not in a bad way heading out to do this one. Liam said to use effort for recovery instead of HR zones I nailed that LOL found this hard esp the Z4 and 5 I will admit to having a wee little chat with myself LOL but Zone 3 tempo pace felt very comfortable. I was not sure if I had hit the Z5 pace but when I checked I had so happy days
S&C basic hip strength and prevention
Friday Rest
wished Paul all the best heading up to Marlay park to the start of the Wicklow way and stayed up to wait for the tracker to start I was glad he was with a few friends and hoped they get each other through the night
Saturday
12-mile LSR with a fast finish ( 1 0.5 mile Z1, 10.5 Z2, 1 mile Z3)
2hours 19 minutes @7.12/km
Woke up earlier than planned and checked the tracker happy to see Paul was moving well
Headed out to meet my friend who was joining me for my long run I was feeling a little tired and legs felt a little heavy. we kept it straight forward and decided to do an out and back again along the Dublin road but its a bit of an awful road so found it boring so glad I had company even if she was running a few steps ahead of me at times making it hard to chat! I think this run will do her some good slowing down LOL I was watching my watch waiting for the Z2 to end and hoping the legs would play ball and be able to run the Z3 I will admit I did not think I would be able legs felt heavy but decided it was only going to be 9 mins or so and I could hang on for that long delighted I managed it in the end.
Cycle 17.63 miles
So after the run, I headed back to my friend's house and we changed ate some food and out on the bikes to cycle down to Clonegal to the finish line
I have to say I really enjoyed the cycle legs felt great lovely quiet roads a few hills but great chats all the way.
we arrived quicker than we had planned and I am so glad we did, I was only off my bike to chat to the RD who was there with the finish line all set up. I was not expecting her till much later on. when the primal tracking guy let us know the first man home was on his way!! arriving in a cracking time of 12 hours 11 minutes and looking very fresh Robbie Britton a lovely guy he stayed and chatted to everyone and ran back out to run back in with second runner home Gavin Byrne. Robbie also gave back his 1st place prize of a pair of runners he wanted them to go to the last runner home a lovely gesture.
I also got to catch up with Neady of these parts lovely to you again
My hubby made it to 103km and is over the moon with that, his training did not go to plan in the final few weeks beforehand and he said if he made it to 75 he be happy. I think he would have finished it but he hurt his quad and had to walk to the next checkpoint which meant he was over the cut-off. but it did not matter he is still over the moon which is the main thing
This is a huge milestone for me, this time last year I was struggling to run and so frustrated and I first got in touch with Liam while following Neady and a few others on the Wicklow way race last year. it feels so good to be in a much better place now. Also even with being on my feet for 9 hours I am feeling good no reaction happy days
Now on to taper 2 weeks to go to the Waterford Half marathon0 -
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It's brilliant to see you at this stage now, 2 weeks out from a Half, very well prepared and full of positivity - not that you weren't ever outwardly positive! You've amazing perseverance, in light of everything you never gave up and didn't even give out a whole lot either
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