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Run for your life!!!!
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Grads Base plan, Week 2
Monday 10th June - Off
Lots of foam rolling done during the evening to keep the niggles at bay.
Tuesday 11th June - 45 mins easy. 5.1m @ 9:21
Late evening 5 miler. Still trying to slow things down.
Wednesday 12th June - 45 mins moderate pace. 5.5m @8.24
After the mile warm up, I was *this* close to turning back for home as I wasn't sure I'd be back in time to get the school routine of wake up calls/making breakfasts/school lunches started. Also partly because I struggled to feel motivated before leaving the hous so that wasn't a great start. Anyway, thankfully I stuck with it as I knew there was no chance of getting out during the evening. Felt ok with the pacing.
Thursday 13th June - 45 mins easy. 5.09m @ 9.19
Late evening run for the second time this week, again went slightly beyond the 45 mins mark just to squeeze in the 5th mile.
Friday 14th June - Off
More rolling...... getting my money's worth
Saturday 15th June - 45 mins easy (last 5 mins @threshhold). 4.93 @9:07
Up early for this and the legs just felt like complete dead weights, really sluggish for the whole thing. I knew that this was from lack of sleep. I currently have caricature commissions coming out of my ears at the moment and with precious little drawing time to get them done, it often results in burning the candle at both ends. No wonder I felt so tired.
Went easy enough and the threshold pace was run at around 7:10 which was still manageable. Even at the early hour, preparations had begun for setting up of the Griffeen Parkrun 6 year anniversary. Professional event organisers had been drafted in to set up marquee, banners and yoga tent and I wondered if I should wander back down for an easy 5k to join in the celebrations but thought better of it.
Followed the run by a 10 min cool down.
Sunday 16th June - 90 mins easy. 10.14m @9.32
Another early start but noticed that the Garmin had only 12% battery left, despite me charging it the previous evening. Took the phone with the Strava app just in case the watch died.......which it did at mile 6. Miles 7 through 10 were run entirely by feel. As a result, the splits for these latter miles were run slower than usual.
Legs felt much better today after yesterday's leggy run.
Came home to a lovely haul of Father's Day pressies, including some brand spanking new running gear. My fellow 2018 novices will be thrilled silly to hear that I finally have some new running shorts!!!:D
Miles for the week - 33.6
Miles for the year - 764
Will be doing the Docklands 5k this Thursday - my very first taste of a 5k race so quite excited about that. Was actually looking forward to Wednesday's 60 min progression run - mostly to make amends for my previous progression run 'fail' but will have to sacrifice this given that I'll be racing in Docklands. Still, there's a 70 min progression run in the plan in a couple week's time to look forward to.
So, a couple of things need to change in the coming weeks and beyond.......
Diet- I don't necessarily have a bad diet as such and I'm not one for eating junk food, I just need to cut out late-night snacking.
Sleep - not getting anywhere near enough sleep, especially considering the amount of early runs I'm doing so something's got to give.
Current listening - The Rambling Runner podcast.
I've been a podcast fan for a few years now and up till now would have listened predominately to comedy themed podcasts but after making a recent conscious effort to expand my knowledge of running, I stumbled across this one by pure accident. It's aimed specifically at amateur runners who take their running seriously enough. The interviews are with well-known athletes in the world of running (mostly US-based) who discuss their individual running careers. Most of the discussions I've listened to so far focus on each runner's early career, their pb's and the sometimes startling progression they've made to reach their current form. Lots of discussion too about the internal dialogue us runners face from time to time. Well worth checking out. Its been going for a few years now so there's only 170 episodes to catch up with.......:rolleyes:
Thanks for reading!!0 -
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It'd be interesting if you could see a parallel version where you started with the 20 min pacer instead of the 19 or even somewhere in between...
It was a great effort on a tough enough evening, by all accounts it was warm out there and the course possibly a small bit long as well? Lots of lessons learnt too i'd say! Well done
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It'd be interesting if you could see a parallel version where you started with the 20 min pacer instead of the 19 or even somewhere in between...
It was a great effort on a tough enough evening, by all accounts it was warm out there and the course possibly a small bit long as well? Lots of lessons learnt too i'd say! Well done
Yeah, I think the more sensible option would have been to hang back a bit at the start. Who knows what difference 30 seconds might have made for that first mile?
Anyway, like you say, lesson learnt and I know I'll get there eventually!!0 -
It'd be interesting if you could see a parallel version where you started with the 20 min pacer instead of the 19 or even somewhere in between...
It was a great effort on a tough enough evening, by all accounts it was warm out there and the course possibly a small bit long as well? Lots of lessons learnt too i'd say! Well doneYeah, I think the more sensible option would have been to hang back a bit at the start. Who knows what difference 30 seconds might have made for that first mile?
Anyway, like you say, lesson learnt and I know I'll get there eventually!!
Great run K. Nice detail and report. Sure you know yourself, the splits tell you. No wonder I couldn't find you at the start
The experience will stand to you big time for the next one, of that I've no doubt. Well done again!0 -
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Meant to add, I finally invested in some new running shoes today. To say "they are overdue is an understatement" is an understatement. Am now 130 euros lighter but still the proud owner of a brand spanking new pair of Brooks Ravenna 10's. Was happy to learn that I do not require a support shoe as much as I used to.
Test run tomorrow!!
Sure you'll probably get 2000 miles out of this pair :P
well done again on last night's race, and I feel a little guilty telling you to just go for it when you dithered over the 19 or 20 min pacer
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Well done on your first 5k. Don’t be so hard on yourself. I think it’s good every so often to just really go for it. 5ks hurt like the dickens anyway and take a good bit of practice - as I’ve learned myself this year.
Thanks E! You're dead right, it DOES hurt!!
Seriously though, I'm slowly learning that "respect the distance" doesn't just apply to marathons! :rolleyes:0 -
Grads Base plan, Week 4
Monday 24th June - Off
Tuesday 25th June - 55 mins moderate pace (8:10-8:20). 7.01m @ 8:12
Evening session today and was looking forward to testing out what will eventually be my PMP for October. Lots of late evening activity in Griffeen, this really is a great place to run.
Only realised afterwards that this run was actually scheduled for the following day.........:rolleyes:
Wednesday 26th June - Scheduled - 60 mins easy pace
Had to scratch this one off due to something or other. My mind's drawing a complete and utter blank.
Thursday 27th June - 60 mins easy. .6.52m @ 9.27
Had my earliest start in quite a while and chose a slightly different route. Beautiful morning too and the usual skeleton staff on the roads.
Friday 28th June - 60 mins easy. 6.36m @9.27
The plan had a rest day scheduled but wanted to make up for missing Wednesday's run, even though it would ultimately result in four straight days of running. Took advantage of a very quiet day in work to head down to PP and enjoy the scenery. Really lovely and was over much too soon.
Saturday 29th June - 50 mins easy (last 5 mins @ threshold - approx 7:15). 5.45 @9.11
Opened the front door and was greeted by a very loud clap of thunder followed by a short burst of early morning rain and a little flash of lightning thrown in for good measure, but with the sun still shining. The rain persisted on and off which was pleasant enough and the 5 mins @ threshold at the end was pretty much stitched on 7:15 which I was very happy with. As I came to a stop and took in the sun coming up over the empty park around me, I enjoyed a real rare moment of clarity that I didn't want to end. Snapped out of it eventually before heading for home.
Sunday 23rd June - 1hr, 35 mins easy. 10.01m @ 9:34
I had decided the day before to treat myself to an early trip in the car to the Phoenix Park for this run and even made a special effort to hit the hay earlier than usual the night before. Only thing I forgot to do was to set my alarm and ended up waking 3/4 hour later than planned. Took stock of the situation before actually getting out of bed as there was a Junior Parkrun to factor in and wasn't sure if I'd make it back in time. Decided to go for it anyway and hope for the best. Arrived and parked up on Chesterfield Ave around 6:50am and after some stretching, started on my lap of the park. Made my way up towards Castleknock gates and hung a left past OS and onto Knockmaroon Rd, all the way down to the magazine where I continued up as far as the Wellington monument, onto the North Rd and back down Chesterfield Ave. Really strange weather along the way with some early morning sunshine followed by a sudden spell of wind and rain and back to sunshine again. I had set out to try and slow things down more than I had been doing recently and once I had settled into my stride, I found it surprisingly easy to stick to. Didn't seem that long ago when I was really struggling to even run at this pace, let alone maintain it for 10 miles. Far and away my most enjoyable run in quite some time.
The plan said 1hr 45 mins but I knew that I had to cut the run short by 10 minutes to make sure I was going to get back to the house in time for Parkrun. Didn't mind too much as I was happy having done the 10 miles.
Himself put in another impressive performance coming 15th out of 123 runners. That's m'boy!!! :cool:
Definitely need to see the physio this week. The very slight swelling around my ankle is still visible and although it doesn't hurt to run on it, there's a small bit of discomfort to the touch so I'll try to squeeze in an appointment before we head off on holiday next week.
In other news.....my head space is now officially choc-a-bloc with thoughts of DCM. Resistance is futile.
Miles for the week - 38.02
Miles for the year - 8430 -
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Just back from the physio.
He had a good look at the ankle and after asking me to pinpoint where I was experiencing issues one of the first things he asked me was "have you had any insect bites recently?"
That was really odd as I did notice last week that there was what looked like an insect bite on the back of my leg that I didn't really take much notice of. At one point there appeared to be some slight build up of fluid around it which disappeared a day or so later.
He pretty much ruled out anything muscular/stress fracture and after giving my leg a really thorough massage and workout, it was enough for him to confirm that the swelling is non-running related which is good news and said that I was in pretty good shape generally.
The swelling has gone down a little but if it's still there in a couple of days, I'll go to the doctor to see if they can throw any light on it.
Edit: the physio I saw has run 26 marathons (PB of 2:42 from what I have investigated so far
) so I knew I was in good hands........ 0 -
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