Tales from the Glue Factory

ariana`

I think that's probably the perfect execution of a 5k race! Well done, super progress in the year since last April's TT.

Dubh Geannain

Great ballsy effort. And not looking at the watch until after the 4th km. I know I couldn't do that.

Wubble Wubble

"Get uncomfortable and stay uncomfortable" - Loving that

Fantastic performance, perfectly illustrated in a full minute improvement from a year ago. Enjoyed that read, well done!

Swashbuckler

Monday - Easy with strides - 7.5M. 8.15min/mile avg.
Tuesday - 4x200/2x400/800/2x400/4x200 - Tuneup session
Wednesday - Easy 6.6M. 8.12min/mile avg.
Thursday - 5k Shakeout
Friday - 5k TT - 17.02.
Saturday - Easy 7.2M. 8.20min/mile avg
Sunday - Easy 8M. 8.09min/mile

Will be short update this week as the bulk of the update is the TT report above.

Everything last week was gearing up to the TT. The week was restructured to fit it in on the Friday so no long run and a tuneup session on Tuesday. Felt ok on Monday/Tuesday.
By Wednesday and especially Thursday I felt like garbage. Felt like the dose was still lingering.

Fridays TT went well as documented above. One thing i didnt mention in the report was its a testament to the patient approach to training. 17.02 was run off a year of consistent training with very little running/training at that target pace. Strength > speed.

Felt ok on Saturday. The hip was a little niggly but thats coming round. Quad a little tight but that'll come good.

Sunday - Achieved the 100 day streak! Happy with that. More happy in the way I achieved it. Wasnt forced. Built up over time and now 7 days a week feels fine.

Total mileage for the week: 49.5 miles
Total time on feet: 6hrs 34mins
Total days running in 2021: 94
Run streak: 100 days
Total mileage for the year to date: 816 miles

MY BAD

Well done on 100 day streak. The consistency is paying off

AuldManKing

Catching up here - that 5km run was amazing - very well done, a super effort.
Without wanting to set any expectation, You'll be consistently in the 16's with people around you.

Top Marks.

Swashbuckler

AuldManKing wrote: »

Catching up here - that 5km run was amazing - very well done, a super effort.
Without wanting to set any expectation, You'll be consistently in the 16's with people around you.

Top Marks.

Cheers A. I was starting to wonder if you had stopped following my log...Rightly insulted I was :pac::pac::pac:

Lets not forget superior shoes would probably get me there too.

Swashbuckler

Monday - Easy 14M. 8.00min/mile avg.
Tuesday - Easy 7.6M. 7.55min/mile avg.
Wednesday - Easy plus Strides. 7.5M. 8.24min/mile avg.
Thursday - 2x(1200/1k/800/400) at 10k effort - finishing at 5k effort.
Friday - Easy 6.1M. 8.12min/mile avg.
Saturday - Easy 6.3M. 7.58min/mile avg
Sunday - 7M steady (roughly 7min/mile pace).

Another short update this week as badly caught for time today!
Was very tired this week. Bad choice of session on Thursday probably overloading a bit. Was still fatigued from the 5k TT and didnt really have a good enough recovery. Doesnt help that Easter and my missus's birthday (cake etc) all landed in between so my sweet tooth had a field day.

The session itself was fine and paces were on target. Felt pretty ok during in fairness but either side of it all week just felt overly fatigued (beyond the norm) so I just need to be careful.

Feeling better now. The Sunday steady miles were just comfortable running to get a flow going and felt good.

Hopefully back on track this week with a bit more structure. Physio is back on the scene again so booked in for Wednesday. Both delighted and terrified in equal measure. Her elbow scares the hell out of me.

Total mileage for the week: 60.8 miles
Total time on feet: 7hrs 53mins
Total days running in 2021: 101 days
Run streak: 107 days
Total mileage for the year to date: 877 miles

Sorry for the crap update this week!

skyblue46

Swashbuckler wrote: »

Sorry for the crap update this week!

It's a lot better than anything I have done recently :pac:

shotgunmcos

That was a meaty session session on Thursday. 6.8k of work at 5-10k less than a week after a very hard 5k effort. You got it done and through the week but prepare to be sore after Wednesday!

Swashbuckler

shotgunmcos wrote: »

That was a meaty session session on Thursday. 6.8k of work at 5-10k less than a week after a very hard 5k effort. You got it done and through the week but prepare to be sore after Wednesday!

It was a dumb choice of session in fairness. I'll hold my hand up there

Swashbuckler

skyblue46 wrote: »

It's a lot better than anything I have done recently :pac:

Haha you've been consistent enough over the years to have earned a brief sabbatical from logging.