Everything's easy when you know how

AuldManKing

Applegirl26 wrote: »

Thanks so much for that advice A. I won't forget it.
I had read your log for that day too and observed how you ran the North road cos it's more sheltered and doubled back some.

These logs are great....

Sure, Everything's easy when you know how!

Applegirl26

AuldManKing wrote: »

Sure, Everything's easy when you know how!

Ain't it just!

Younganne

Best of luck with the plan L. Exciting time starting a new plan.

Is Berlin gone from the plan for this year or still on?

Applegirl26

Younganne wrote: »

Best of luck with the plan L. Exciting time starting a new plan.

Is Berlin gone from the plan for this year or still on?

Sorry A only seeing this now. Yes, Berlin is gone. I gave up my place last year. I didn't defer it in the end as I felt so guilty when I couldn't use my place due to injury. I have so many friends who would love to run Berlin and tbh it doesn't have the same appeal to me that it seems to do for others here I had already decided to focus on a race back home for 2020 so I stuck with that plan.

Applegirl26

Oh my gosh, I am such a bad logger

Ok, I'm not gonna describe every detail of the past 4 weeks. I think Strava has documented how my training is going, better than I can say here.

I do want to catch up though. Tomorrow is the start of week 5. That's halfway. I am enjoying the training. It's like no other training I've ever done before. I'd be lieing if I said I don't long for the days where I was constantly told to slow down! This training is something else. I already had my plan adjusted, after I found the first week so tough. I wasn't being a wuss, I promise! I was just so far out of my comfort zone that even a rookie like me knew at that early stage, "this ain't good". It wasn't the mileage but the intensity that had me panicked.

My MCM buddies were telling me if it doesn't challenge you, it won't change you. But I can't be running myself into the ground either. So I had a chat with the training team and they adjusted my plan for me. They told me not to feel bad about it but I did.

I enjoyed the next few weeks of the plan as I received more instruction. When doing a workout, run on a track or find a small park and run loops. Run the workout you're given. Don't change the intensity or add a bit on cos I'm not home yet. If I do that all of a sudden I'm running a different workout than the one I set out to do. This is obvious to you guys I know. Me? I needed to be told this.:o Start slow,it's ok to start outside my scheduled pace range and run progressively.

Probably the most important thing I've been told is to not underestimate the effect my injury from last year has had. I am not back running as well as I was before I hurt my leg. I guess it will just take time.

I ran Trim yesterday and I knew deep down that a PB was unlikely. Towards the end of the race I had a horrible thought of just not finishing. I don't know what came over me. I scolded myself as I ran telling myself that not every race will be a good one but you will always learn something from it. Anyways I did finish the race , almost 2 minutes out from my PB last year. Two minutes!!! Still my second fastest 10 mile race though.

I had been on the look out for F and finally saw him when I went to get my bag. He was after smashing his PB and I was just delighted for him.:D

On the drive back home I started to think again about my race result and how from the way things are going, I probably won't get a PB in New York. It's like my progress is going backwards. I was surprised how upset that made me and I had a little cry in the car as I drove.

When I got home I still had my one mile warm down to do as I had parked at lidl during the race out of desperation as I went back to get the car as soon as I could so I wouldn't get clamped.
My two youngest sons came and ran around the green with me. There's something very soothing about holding a little five year olds hand in yours, and when he brought my hand to his mouth to kiss it, well, all was right with the world again!

I chatted with the training team and told them how the race went. One coach was super encouraging to me. She said that a few years ago she got injured and it was two years before she was back at the same level. In those two years she didn't race once because she knew she wouldn't get a PB and that would have upset her. She said I was very strong to race when I knew I wasn't where I should be.

So week 5 this week. Halfway through the plan. This week and the next two weeks look "challenging" but hey I'll get through it.

Sorry for the moan....:o

Later!

ariana`

Firstly well done on finishing out a race when the temptation was there not to and when it wasn't going to be a pb which is always a little bit depressing :rolleyes:

When I got home I still had my one mile warm down to do as I had parked at lidl during the race out of desperation as I went back to get the car as soon as I could so I wouldn't get clamped.
My two youngest sons came and ran around the green with me. There's something very soothing about holding a little five year olds hand in yours, and when he brought my hand to his mouth to kiss it, well, all was right with the world again!

Secondly well doing on doing that warm down mile - most, well i suppose i should only speak for myself, I would have just put the kettle on instead after a tough race :pac:

And thirdly how sweet! I can totally identify with how soothing a little boys hand in yours can be, you are your boys' hero and don't forget it, whether you pb in NY or not, look at wonderful example you are setting for those boys of yours - just fab, well done on all counts

Applegirl26

ariana` wrote: »

Firstly well done on finishing out a race when the temptation was there not to and when it wasn't going to be a pb which is always a little bit depressing :rolleyes:



Secondly well doing on doing that warm down mile - most, well i suppose i should only speak for myself, I would have just put the kettle on instead after a tough race :pac:

And thirdly how sweet! I can totally identify with how soothing a little boys hand in yours can be, you are your boys' hero and don't forget it, whether you pb in NY or not, look at wonderful example you are setting for those boys of yours - just fab, well done on all counts

Aw thank you so much!

Yup I'm a stickler for adhering to a plan. It is both my weakness and my strength! :cool:

Huzzah!

Applegirl26 wrote: »

Oh my gosh, I am such a bad logger

Ok, I'm not gonna describe every detail of the past 4 weeks. I think Strava has documented how my training is going, better than I can say here.

I do want to catch up though. Tomorrow is the start of week 5. That's halfway. I am enjoying the training. It's like no other training I've ever done before. I'd be lieing if I said I don't long for the days where I was constantly told to slow down! This training is something else. I already had my plan adjusted, after I found the first week so tough. I wasn't being a wuss, I promise! I was just so far out of my comfort zone that even a rookie like me knew at that early stage, "this ain't good". It wasn't the mileage but the intensity that had me panicked.

My MCM buddies were telling me if it doesn't challenge you, it won't change you. But I can't be running myself into the ground either. So I had a chat with the training team and they adjusted my plan for me. They told me not to feel bad about it but I did.

I enjoyed the next few weeks of the plan as I received more instruction. When doing a workout, run on a track or find a small park and run loops. Run the workout you're given. Don't change the intensity or add a bit on cos I'm not home yet. If I do that all of a sudden I'm running a different workout than the one I set out to do. This is obvious to you guys I know. Me? I needed to be told this.:o Start slow,it's ok to start outside my scheduled pace range and run progressively.

Probably the most important thing I've been told is to not underestimate the effect my injury from last year has had. I am not back running as well as I was before I hurt my leg. I guess it will just take time.

I ran Trim yesterday and I knew deep down that a PB was unlikely. Towards the end of the race I had a horrible thought of just not finishing. I don't know what came over me. I scolded myself as I ran telling myself that not every race will be a good one but you will always learn something from it. Anyways I did finish the race , almost 2 minutes out from my PB last year. Two minutes!!! Still my second fastest 10 mile race though.

I had been on the look out for F and finally saw him when I went to get my bag. He was after smashing his PB and I was just delighted for him.:D

On the drive back home I started to think again about my race result and how from the way things are going, I probably won't get a PB in New York. It's like my progress is going backwards. I was surprised how upset that made me and I had a little cry in the car as I drove.

When I got home I still had my one mile warm down to do as I had parked at lidl during the race out of desperation as I went back to get the car as soon as I could so I wouldn't get clamped.
My two youngest sons came and ran around the green with me. There's something very soothing about holding a little five year olds hand in yours, and when he brought my hand to his mouth to kiss it, well, all was right with the world again!

I chatted with the training team and told them how the race went. One coach was super encouraging to me. She said that a few years ago she got injured and it was two years before she was back at the same level. In those two years she didn't race once because she knew she wouldn't get a PB and that would have upset her. She said I was very strong to race when I knew I wasn't where I should be.

So week 5 this week. Halfway through the plan. This week and the next two weeks look "challenging" but hey I'll get through it.

Sorry for the moan....:o

Later!

Well done on listening to your body and having the plan adjusted to suit. There's no point in overdoing it; you'd have just set yourself back. I don't think anyone who follows your running would consider you to be a wuss!

Sorry you weren't happy with yesterday's result but well done on finishing the race out. I'm way off my PBs too at the moment and it's very frustrating but I just forgot about PBs the last time I raced and gave it my all and was on such a buzz after it.

No doubt with your work ethic, the times will be soon back to where they were.

Applegirl26

Huzzah! wrote: »

Well done on listening to your body and having the plan adjusted to suit. There's no point in overdoing it; you'd have just set yourself back. I don't think anyone who follows your running would consider you to be a wuss!

Sorry you weren't happy with yesterday's result but well done on finishing the race out. I'm way off my PBs too at the moment and it's very frustrating but I just forgot about PBs the last time I raced and gave it my all and was on such a buzz after it.

No doubt with your work ethic, the times will be soon back to where they were.

Thanks Huzzah!
Yeah there's a lot to be said for just going out there and enjoying the run.

Baby75

You know, that is probably the best post I have read in a long time, maybe because I am and have been exactly where you are now, I can relate so much to everything you described.

I have a coach and my hubby uses him as well even though we are aiming for the same race our plans while they follow the same principle of 80/20 training they are vastly different mine gets me to my target in good shape with no risk of injury but no chance of a PB so far. 

It is so hard at times, people who were slower are miles ahead of me now I do not mind that but it would be nice to see the same progression. you have given me hope though because if your coach did eventually get back well then so will I and so will you.

but well done on running in Trim, as you said your self it is good practice and good mental preparation

There really is something about having your little ones run and look up at you with pride so cute  

Younganne

Here's another one who knows exactly how you feel, Your 10m on Sunday was 2 mins outside your PB, that's not bad and you will be back there sooner than you think.
I'm way off that level. My 5k Pb is 22.45 from 2017 and I'm currently @ 25.59(Dec 2019), but the way I have to look at it is that's an improvement on the 27.00 I ran earlier in the year May 2019. My marathon PB is 3.49 and yet I was delighted with 4.21 in Dec 2019. Its all relative.

When injury occurs the hardest part is accepting the level we are at now on our return and not dwelling on where we use to be. Its been soul destroying for me watching all my hard work over the years being undone by injury, but when we run, injury is always a possibility. I had a disc issue in 2018 and just when I was getting back to running I got Plantar Fasciitis, This took almost 12 month to rectify and I am slowing building back up.

I don't know if I'll ever get back to the fitness level I had in 2016/2017, which had my best running to date, but I will try and I will enjoy my running along the way and enjoy each little step of progress as it happens.

You enjoy your plan and watch the fitness return and your PBs will come back to you. And yes you are a hero to your children and setting them a fantastic example.

Applegirl26

Baby75 wrote: »

You know, that is probably the best post I have read in a long time, maybe because I am and have been exactly where you are now, I can relate so much to everything you described.

I have a coach and my hubby uses him as well even though we are aiming for the same race our plans while they follow the same principle of 80/20 training they are vastly different mine gets me to my target in good shape with no risk of injury but no chance of a PB so far. 

It is so hard at times, people who were slower are miles ahead of me now I do not mind that but it would be nice to see the same progression. you have given me hope though because if your coach did eventually get back well then so will I and so will you.

but well done on running in Trim, as you said your self it is good practice and good mental preparation

There really is something about having your little ones run and look up at you with pride so cute  

Thanks for the reply baby75. I really do appreciate it. Yup we gotta just keep at it, remember why we love to run and fly high on the good days and take it on the chin on the days that suck.

Applegirl26

Younganne wrote: »

Here's another one who knows exactly how you feel, Your 10m on Sunday was 2 mins outside your PB, that's not bad and you will be back there sooner than you think.
I'm way off that level. My 5k Pb is 22.45 from 2017 and I'm currently @ 25.59(Dec 2019), but the way I have to look at it is that's an improvement on the 27.00 I ran earlier in the year May 2019. My marathon PB is 3.49 and yet I was delighted with 4.21 in Dec 2019. Its all relative.

When injury occurs the hardest part is accepting the level we are at now on our return and not dwelling on where we use to be. Its been soul destroying for me watching all my hard work over the years being undone by injury, but when we run, injury is always a possibility. I had a disc issue in 2018 and just when I was getting back to running I got Plantar Fasciitis, This took almost 12 month to rectify and I am slowing building back up.

I don't know if I'll ever get back to the fitness level I had in 2016/2017, which had my best running to date, but I will try and I will enjoy my running along the way and enjoy each little step of progress as it happens.

You enjoy your plan and watch the fitness return and your PBs will come back to you. And yes you are a hero to your children and setting them a fantastic example.

Hi A, thank you for the reply too. Oh my gosh, your times are amazing! All of them! You have a great attitude to it all.

I will enjoy my plan, you're so right. That's really important. Tbh I'm happy just to be back out there running. I've picked myself up after Sunday and I'm back on track :cool:

Applegirl26

Ok, I'm gonna try my best to be a better logger....:

MONDAY FEBRUARY 03

Day off

TUESDAY FEBRUARY 04

Day off

I had hoped to go to the gym on these days but I was also working nights and then ended up with a ton on my to do list so no gym .


WEDNESDAY FEBRUARY 05

Easy Run 7 miles
Time: 1:24:34
Pace: 12:04
Perceived effort: 2/10
Elevation Gain: 160.7 ft

Strava Notes:
Week 5 🗽
Split #1: 1 mi 12:11 (Elev Change -14 ft)
Split #2: 1 mi 12:12 (Elev Change -18 ft)
Split #3: 1 mi 12:04 (Elev Change -54 ft)
Split #4: 1 mi 12:21 (Elev Change 46 ft)
Split #5: 1 mi 11:59 (Elev Change 18 ft)
Split #6: 1 mi 11:59
Split #7: 1 mi 11:43 (Elev Change 51 ft)

For this run I was told to take it easy. Ah music to my ears! I put on my new trim top (my very hard earned new trim top!)and did my 7 miles.

I am feeling much more positive now. Thank you all for your encouraging words. You know the race on Sunday wasn't all bad. As I was crossing the finish line, eye of the tiger was playing and that made me smile. I squeezed my keychain that I always carry when I race and thought of my Dad. " You finished the race and sometimes that's enough".

Applegirl26

THURSDAY FEBRUARY 06

Long Run 13 miles
Time: 2:40:53
Pace: 12:22
Perceived effort: 5/10
Elevation Gain: 144.3 ft

Split #1: 1 mi 12:33
Split #2: 1 mi 12:34 (Elev Change 17 ft)
Split #3: 1 mi 12:41 (Elev Change -18 ft)
Split #4: 1 mi 12:55 (Elev Change 22 ft)
Split #5: 1 mi 12:32
Split #6: 1 mi 12:30
Split #7: 1 mi 12:34
Split #8: 1 mi 12:21
Split #9: 1 mi 12:23
Split #10: 1 mi 12:30
Split #11: 1 mi 12:19
Split #12: 1 mi 11:48 (Elev Change -12 ft)
Split #13: 1 mi 11:10

I could run this one at easy pace Yay! I brought a granola bar with me and ate two bites at mile 5 and then another two bites around mile 8/9. I had worked the night before so was slightly sleep deprived and I had a head cold. So I loaded myself up with paracetamol and Sudafed and headed out. I got through it because I wasn't bound to a faster pace, and actually I really enjoyed this run.


FRIDAY FEBRUARY 07

Day off

SATURDAY FEBRUARY 08

Intervals 8 miles
Time: 1:37:19
Pace: 11:18
Perceived effort : 7/10
Elevation Gain: 265.7 ft

Strava Notes:
2 mile warm up,
4 miles @ HM pace with 3 minute passive recovery,
2 mile warm down

Split #1: 1 mi 12:09 (Elev Change -97 ft)
Split #2: 1 mi 11:20 (Elev Change 35 ft)
Split #3: 1 mi 10:17
Split #4: 1 mi 11:28
Split #5: 1 mi 11:27 (Elev Change 11 ft)
Split #6: 1.01 mi 11:41
Split #7: 1 mi 11:07 (Elev Change -29 ft)
Split #8: 0.99 mi 11:17 (Elev Change -27 ft)
Split #9: 0.55 mi 6:32 (Elev Change 30 ft)

I was still feeling miserable with my cold but I couldn't give in to the temptation of letting this run slide. The plan said to run mile 3 and 6 @ HM pace and mile 4 and 5 even faster again. I knew if I told the coaches I was under the weather they'd probably say to rest so I just ran the middle 4 miles @ HM pace with 3 minute recovery between. I figured it was better than nothing. I felt a bit ill after the 4th HM mile and had to take a moment before I ran the warm down. Anyways I made it home and saw that my Vo2 had gone up a point. Yup, I was shocked too...

SUNDAY FEBRUARY 09

Supposed to run an easy run today. I woke up sick as a dog. Storm Ciara was still about too so long story short, I bailed and stayed home. I figured I had got my long run in and my workout done, and I was also conscious that being sick could be a symptom of over training. I took the day off and chilled with my dudes.

Mileage for the week: 28.6 miles

Dealerz2.0

Good sold week L, and considering you weren’t feeling too good too, well done. Sometimes a rest day (Sunday) will do you the power of good and will help recovery.

Applegirl26

Dealerz2.0 wrote: »

Good sold week L, and considering you weren’t feeling too good too, well done. Sometimes a rest day (Sunday) will do you the power of good and will help recovery.

Thanks F. The extra day off did me the world of good.

Applegirl26

Week 6 🗽

MONDAY FEBRUARY 10

Easy Run
7.2 miles
Time: 1:27:04
Pace: 12:05
Perceived effort: 3/10

Strava Notes:
Week 6🗽
Split #1: 1 mi 12:28
Split #2: 1 mi 12:15 (Elev Change 18 ft)
Split #3: 1 mi 12:18 (Elev Change -19 ft)
Split #4: 1 mi 12:16 (Elev Change 22 ft)
Split #5: 1 mi 12:03 (Elev Change -14 ft)
Split #6: 1 mi 11:43
Split #7: 1.01 mi 11:40
Split #8: 0.2 mi 2:21

It was cold out there this night. The gloves got upgraded to mittens. I didn't mind the drop in temperature though. The expected temp on race day is 0 degrees Celsius .


TUESDAY FEBRUARY 11

Day Off.


WEDNESDAY FEBRUARY 12

Long Run 13 miles
Time: 2:36:08
Pace: 12:00
Perceived effort: 5.5/10
Elevation Gain: 180.4 ft

Split #1: 1 mi 12:16 (Elev Change 22 ft)
Split #2: 1 mi 12:05 (Elev Change 25 ft)
Split #3: 1 mi 12:24
Split #4: 1 mi 12:39 (Elev Change 16 ft)
Split #5: 1 mi 12:10
Split #6: 1 mi 12:09
Split #7: 1 mi 12:09
Split #8: 1 mi 12:05
Split #9: 1 mi 12:06
Split #10: 1 mi 12:08
Split #11: 1 mi 11:37 (Elev Change 14 ft)
Split #12: 1 mi 11:24
Split #13: 1 mi 10:50

I brought a granola bar with me and ate half at mile 5 and the other half around mile 8/9. I really enjoyed this run but then I do love to run long. I broke it down into loops of where I was running. That's seemed to make the miles fly by faster. I had been told that this run was about distance not pace. It was to get me used to running for 2 and a half hours.

THURSDAY FEBRUARY 13

Day Off


FRIDAY FEBRUARY 14

Easy Run 7 miles
Time: 1:24:04
Pace: 12:00
Perceived effort: 3.5/10
Elevation Gain: 167.3 ft

Split #1: 1 mi 11:56 (Elev Change -26 ft)
Split #2: 1 mi 12:09 (Elev Change -16 ft)
Split #3: 1 mi 12:08 (Elev Change -56 ft)
Split #4: 1 mi 12:12 (Elev Change 26 ft)
Split #5: 1 mi 12:00 (Elev Change 33 ft)
Split #6: 1 mi 11:51 (Elev Change 43 ft)
Split #7: 1 mi 11:45 (Elev Change -18 ft)

I was to run this one easy, so I'm not too tired for next week's plan. I headed to the PP. I had wanted to take in a route that would cover some hills but it was very windy out and I didn't want to cancel out the easiness of the run by covering a challenging route. I still had Saturday to get through. So I stuck to Chesterfield Avenue.

SATURDAY FEBRUARY 15

Tempo 9 miles

Time: 1:41:53
Pace: 11:19
Perceived effort: 8/10
Elevation Gain: 475.7 ft

Plan:
Warm up 2.5 miles
Tempo 1: 2.5 miles @ 10:20-10:40
Recovery 0.5 miles
Tempo 2: 2.5 miles @ 10:10-10:22
Warm down: 1 mile


Split #1: 1 mi 12:07
Split #2: 1 mi 12:05 (Elev Change 31 ft)
Split #3: 1 mi 11:19
Split #4: 1 mi 10:35 (Elev Change -25 ft)
Split #5: 1 mi 10:35
Split #6: 1 mi 11:40 (Elev Change 16 ft)
Split #7: 1.01 mi 10:50
Split #8: 0.99 mi 10:38 (Elev Change 21 ft)
Split #9: 1 mi 11:56 (Elev Change -14 ft)

I had been told that due to the weather, I could run Tempo 2 at the pace of Tempo 1, and it was ok to run by effort not pace if I was really struggling.

Storm Dennis was raging about and I knew it wasn't a good time to get this one done. I usually run my long run mid week so I'm not gone from the house for hours at the weekend :rolleyes: and of course I need to space out my long run from my workout, so it was either run today or Sunday. I checked the forecast to see if there was a time that the wind let up but I didn't see one. I even checked the weather for 0300/0400 but it seemed wild then too. Then I thought maybe I'm just looking for excuses....

Saturday has quickly become my least favorite day of the week on this plan. If I'm being very honest, these workouts leave me feeling like I don't belong here. I find them hard. Are they meant to be this tough? Will they get easier? Will I get faster?:o

Still, a plan is a plan and the workout had to be done. I stuck on my Dubs bobble hat and thought of my Dad. "Hard work beats talent when talent doesn't work hard. Now stop telling me what you can't do and start showing me what you can".

It started to rain as I began Tempo 1. Of course it did. 2.5 miles at this pace! I'm already exhausted from this plan. I headed to a small park near me to run this one. On one side the wind is with me and I feel great as I run. On the other side, well there are no words. No words I want to use here with you nice people anyways I'm soaked but that's ok. I get blown a bit off the path a few times. I pass a few nice people who give me some encouraging words. They must be runners too All I'm thinking about is making it to the half mile recovery. Tempo 1 is finally over. Thank God! I kept within my paces and that lifts my spirits. The recovery time flies by. Why can't the hard parts go this fast?

Time for Tempo 2 . Another 2.5 miles, faster again now. This plan is gonna kill me. I'm at the pace for Tempo 1 not 2 but I just can't go any faster. I know I could make these paces if the weather was better and that makes me annoyed. Then I think of my TKD training and remind myself not to get angry but to concentrate. I'm also thinking of the 2.5 mile run home when this is over and I honestly think I can't do it all. See what I did there? I usually have a 2 mile run home after these workouts. Today it's just one mile. The wind is still battering me and I decide to run at Tempo 1 pace. Even that is killing me. I count down the remaining time in half miles. Sweet Jesus is it over?! how am I gonna run 2.5 miles home? I feel like I could throw up....

My watch finally beeps to start the warm down. Hallelujah! And it's then I realise my mistake. I only have one mile to run. Goddammit I should've pushed harder in Tempo 2.

I make it home and tell everyone that I'm lying down for an hour and unless the house is on fire or someone stops breathing, I'm not getting up.


SUNDAY FEBRUARY 16

Day Off


Total mileage for the week: 36.2 miles

Week 6 done, :cool:

Later!

Dealerz2.0

You do belong here L- we all do!!!

I’m no expert and there are loads on here that know more about running than me....BUT!!! Tempo runs are tough for everyone, by the looks of it above, you are running 2 mins faster than your easy pace...every runner will feel that in their legs no matter who they are.

Fighting a wind and storm won’t help either.


How’s your work shift hours impacting this plan, are they impacting your energy levels?

And you are still coming back from a tough few months of very little running cause of injury too.

Is your coach happy with the plan/progress so far?


Stick with it L

Applegirl26

Dealerz2.0 wrote: »

You do belong here L- we all do!!!

I’m no expert and there are loads on here that know more about running than me....BUT!!! Tempo runs are tough for everyone, by the looks of it above, you are running 2 mins faster than your easy pace...every runner will feel that in their legs no matter who they are.

Fighting a wind and storm won’t help either.


How’s your work shift hours impacting this plan, are they impacting your energy levels?

And you are still coming back from a tough few months of very little running cause of injury too.

Is your coach happy with the plan/progress so far?


Stick with it L

Thanks F. Yes, the trainers seem happy with my running.

I think you're right about my working hours. I work full time and do regular overtime/nights which means I miss that nights sleep. That would have a big impact on my energy levels for sure.

The Black Oil

I found this video earlier today. Found it good re struggling with thoughts.

https://www.youtube.com/watch?v=AqNQUlcmr6U

Swashbuckler

That's some week! Don't underestimate over 7hrs on your feet. That more than I can manage most weeks. Well done.

Most people (apart from AMK and Healy coz they're different animals) find tempo running tough (I'm assuming tempo means threshold for you. I can't recall.) in fairness it's two and a half miles not a million miles away from 10k pace. That's not easy.

That being said, threshold/tempo is an effort. On a windy day with rain pelting down it probably means you need to scale back the pace. Don't think you won't get the physiological benefits if you dont hit the paces. You will. If you're completely blasted after it and can barely breath you're going well beyond tempo and probably into 5k effort range.
Who wouldn't dread 2.5 miles of 5k effort! I would.

Well done. You're determined that's for sure!

Mr. Guappa

Your determination is amazing as always! I get the frustration over the session - I'd a similar experience trying to hit LT paces on sessions over the past month or two. After a miserable failure (compared to target paces) on a wet 'n' wild day I realised, thanks to sage advice here, that I should be largely ignoring paces on days of extreme weather, and indeed if I'm running on steady inclines. Effort is key, and hard to get right. Those workouts are supposed to be tough, but not so tough that you're completely banjaxed.

AuldManKing

Tempos are very tough, my Strava is littered with failed tempo sessions - theres an old log I used to have here that has 4 pages of debate about a failed tempo on the Acres one day. No word of a lie.

In the lead up to Rotterdam - I did not finish too many tempo sessions in the way they were meant to be - but I amended them on the fly.
So its no mean feat to do them.

That park you done them is directly across from my house and I sympathise with you - its a horror into the wind - fair play for getting it done there as its a 0.5m boring loop.

Applegirl26

The Black Oil wrote: »

I found this video earlier today. Found it good re struggling with thoughts.

https://www.youtube.com/watch?v=AqNQUlcmr6U

Thanks so much for posting that link TBO. I got a lot from it.

Applegirl26

Swashbuckler wrote: »

That's some week! Don't underestimate over 7hrs on your feet. That more than I can manage most weeks. Well done.

Most people (apart from AMK and Healy coz they're different animals) find tempo running tough (I'm assuming tempo means threshold for you. I can't recall.) in fairness it's two and a half miles not a million miles away from 10k pace. That's not easy.

That being said, threshold/tempo is an effort. On a windy day with rain pelting down it probably means you need to scale back the pace. Don't think you won't get the physiological benefits if you dont hit the paces. You will. If you're completely blasted after it and can barely breath you're going well beyond tempo and probably into 5k effort range.
Who wouldn't dread 2.5 miles of 5k effort! I would.

Well done. You're determined that's for sure!

Thanks for your great reply swashbuckler. It's very appreciated.

The coaches had said it would be a challenging run and I'd find it hard but to do my best. I don't run 5ks for a reason! :pac: I did push too hard on that run. I'm always wondering how hard is hard supposed to be. When I'm given a 7/10 for effort ,I can translate that much better.

Applegirl26

AuldManKing wrote: »

Tempos are very tough, my Strava is littered with failed tempo sessions - theres an old log I used to have here that has 4 pages of debate about a failed tempo on the Acres one day. No word of a lie.

In the lead up to Rotterdam - I did not finish too many tempo sessions in the way they were meant to be - but I amended them on the fly.
So its no mean feat to do them.

That park you done them is directly across from my house and I sympathise with you - its a horror into the wind - fair play for getting it done there as its a 0.5m boring loop.

Thanks so much for the encouraging words AMK. I really do appreciate you letting me know that even a running machine like yourself have found tempos tough going.

Yup, 0.5m boring loops. I normally quite like that park, my father in law lives opposite it too, but I'm getting fairly sick of it on this plan!

Applegirl26

Mr. Guappa wrote: »

Your determination is amazing as always! I get the frustration over the session - I'd a similar experience trying to hit LT paces on sessions over the past month or two. After a miserable failure (compared to target paces) on a wet 'n' wild day I realised, thanks to sage advice here, that I should be largely ignoring paces on days of extreme weather, and indeed if I'm running on steady inclines. Effort is key, and hard to get right. Those workouts are supposed to be tough, but not so tough that you're completely banjaxed.

Thanks so much for the reply A. When I was running tempo 2 I knew I couldn't treat it like a typical tempo which is hard enough. I had to go by effort and I still think I pushed too hard even then. Roll on taper time eh?
I hope your ankle is feeling better.

Baby75

Well done tempos are hard, throw in a storm and a headwind it is torture, but you know what you won the mental game you kept going and I agree with everyone else at times like that I use effort if I feel like it is tempo I am not going to worry too much on pace. I do use Heart rate as well so once that is in the right zone I am happy. I dread my tempo runs as well.

Also to answer your question, yes it does get easier and yes you will get faster it might happen next week or in a week or two times but one day you will come in and look at your run and be delighted with the results so do share with us

I remember thinking the same as you and then out of nowhere it clicked and got a little easier and I got a little quicker so hang in there all this hard work will pay off and you have a great strength that will stand to you as will that tempo session :D

Applegirl26

Baby75 wrote: »

Well done tempos are hard, throw in a storm and a headwind it is torture, but you know what you won the mental game you kept going and I agree with everyone else at times like that I use effort if I feel like it is tempo I am not going to worry too much on pace. I do use Heart rate as well so once that is in the right zone I am happy. I dread my tempo runs as well.

Also to answer your question, yes it does get easier and yes you will get faster it might happen next week or in a week or two times but one day you will come in and look at your run and be delighted with the results so do share with us

I remember thinking the same as you and then out of nowhere it clicked and got a little easier and I got a little quicker so hang in there all this hard work will pay off and you have a great strength that will stand to you as will that tempo session :D

Thanks so much baby75. Oh I'll come back and tell you all about my race I promise. I ran a HM right before I started this plan so I could gauge my fitness. I'm going to use that time as a time to beat in NYC. I won't go down without a fight anyway!