Hope is a good thing, maybe even the best of things.

Annie get your Run · 29-06-2023 12:15pm #1

In an effort to get back running regularly and stay injury free, I recently joined my local club's couch to 5k. A lovely way to ease back in and build gently from a very low base of fitness. Time for a fresh start with a new log and plenty of hope that maybe this time, I can get it right.

Since completing the couch to 5k, I’ve joined the main club sessions. The coach is keen to make sure we don’t go too far too fast so he’s breaking down the regular session for us. Because we run laps of a park, we still feel connected to everyone else. All very welcoming and inclusive.

The C25K ended with a parkrun on

June 17th 3.14 miles @ 10:31 in 33:02

1 10:34

2 10:26

3 10:31

.1 10:46

Ran with the group. Fairly consistent splits, this is my best time here since May 2022, it's been a long time since I’ve run parkrun in under 30 mins. Not that I’ve set out to do that but there was a time jogging a parkrun would mean 29:xx or lower! Still, must not look back, I’m not going that way... This was not a jog I hasten to add, it was probably fairly close to max effort. So I have a benchmark.

20th June, club session, 32 mins running - 3 miles

Warm up 22 mins @ 11:22 pace, 2 miles

Steady 10 mins @ 10:11 pace, 1 mile

12 mins cool down walk, .67 mile @18:31 (also forgot to stop watch while chatting).

Left this session buzzing to be part of a group again and full of hope that I might actually get back running. The rest of the club were doing 25 min warm up followed by 15 mins steady, rest, 10 mins steady, rest and 5 mins steady. We were told to do the warm up followed by 10 mins running, the goal is to increase our running time each week (sessions are done by time, not distance).

21st June, hike, 3.5 miles

22nd June, yoga & club session 35 mins running - 3.27 miles at 10:43

Same instructions as Tuesday. I didn’t stop the watch for each section this time so the data is broken into miles, I should probably use the lap button for each timed section to better gauge progress.

1 @ 10:54

2 @ 10:49

3 @ 10:26

Legs were feeling this. The loops are almost entirely on grass. The warm up was too fast. Warm, warm warm!

Saturday 24th June, Fairview parkrun 33:46 running - 3.23 miles @ 10:26

Was up in Dublin for a gig and chose Fairview parkrun to meet up with A & G. Nice crowd there and lots of blue Sanctuary Runner tops. Started at the back, no goal. I’m not used to having so many people around me at parkrun, in Mallow I tend to be at the back of the pack and then solo for most of the run after the first lap. Joined on the 2nd lap by @Murph_D and had a lovely catch up.

1 @ 10:34

2 @ 10:21

3 @ 10:12

Last bit 11:22

The heat!!! Had to stop and walk a bit of the hill on the 3rd lap and was feeling the effort for a while after I crossed the finish line. Very enjoyable nonetheless. Followed by 2 hours dancing at the Block Rockin Beats gig in the same park later that evening.

Monday 26th nothing. Tried to talk myself into a walk but was too tired from the weekend and the long drive home yesterday.

Tuesday 27th morning yoga, found a more challenging class, fell over a few times 🙂

Club Session 45 mins running - 3.88 miles @ 11:36

25 min warm up then 10 mins steady, rest and another 5 mins steady. Stayed with one of the C25K girls that hadn’t come to a session yet so the warm up was slow but chatty.

1 12:08

2 12:18

3 10:17

0.8 11:37

Wednesday 28th June hike 3.46 miles

There’s really only one goal for now and that’s consistency. If I can get to three club runs a week and walk some of the other days, I’ll be happy with that. I’d like to get back to sub 30 5k in the coming months so that can be my focus. Consistency will be enough to get that goal. Both knees are sore in front of the kneecap Patellofemoral pain syndrome which I’m managing with stretches, foam rolling, yoga and biofreeze. I did mention the Charleville half to D when we were chatting but it's way too soon to even contemplate taking on a training plan. Nothing changes if nothing changes!

AuldManKing · 30-06-2023 7:10am

Best of luck with it!

Laineyfrecks · 30-06-2023 8:44am

Great to see you logging 🙂 very best of luck with it🤗

Annie get your Run · 01-07-2023 6:14pm

Thursday 29th Club session 4.04 miles @ 11:03

I used the lap button on the watch this time.

25 min warm up @ 11:21

10 min steady @ 9:59

5 mins steady @ 9:57

cool down jog

There's a couple mins break between each set walking recovery. Was delighted to see a 9:XX on the 10 mins steady bit.

The main session was 20 mins warm up then 9, 8, 7, 6 (I think) which sounds painful and was glad not to be doing it. I'll miss the hill training session again this week but there will be plenty more to get to.

Friday 30th Yoga + stretches

Saturday 1st July, Athlone parkrun, 35 mins, 3 miles @11:31 (either the course is short or there's too many twists / out & backs for the watch to pick up)

1 10:54

2 11.58

3 11:43

Was in Athlone for work, drove up Friday evening for a meeting in Moate which ran late enough followed by a less than great nights sleep. I knew this would be twisty with loops and switchbacks and out & backs, I wasn't aware there were multiple, steep enough hills!! Most of this is run on grass or trails, tough enough after a spell of rain I'd imagine. This should have been an easy enough run but the effort was way more than the pace suggests. Nice crew there, a very relaxed experience! My 149th! 150 seems to have become an unofficial celebration, cake next week so!

Annie get your Run · 01-07-2023 6:18pm

https://www.boards.ie/discussion/comment/120785696#Comment_120785696

https://www.boards.ie/discussion/comment/120785981#Comment_120785981

Thank you both. Good to see you back logging too Alan.

I'm always reading your log with envy Elaine, so inspirational! Hopefully with a bit of work and consistency I can achieve something again.

Laineyfrecks · 02-07-2023 2:18pm

Aw thanks so much, I think we can all inspire someone, bo matter what our running abilities just getting started & keeping it going even when things get tough to me thats inspirational 💛

Annie get your Run · 06-07-2023 9:06pm

Monday 3rd July Yoga, tried to talk myself into a hike but lost the internal argument!

Tuesday 4th July, Yoga + Club session 46 mins running, 4.12 miles @ 11:11

Instructions were to increase our time running by between 3 - 5 mins on last week, club session was 25 mins warm up then 9, 8, 7, 6, 5 (I think). I decided on 25, 9, 8 and 5 cooldown.

25 mins @ 11:12

9 mins @ 10:46

8 mins @ 10: 40

5 mins @ 11:40

Slower than last week but more running so a trade off I guess! Wore trail runners because it had been bucketing down at home most of the day but got into town to find the park bone dry 🤷‍♂️ Another enjoyable run even if I was feeling a bit more tired than recently.

Wednesday 5th July, Yoga + easy walk

Tried again to talk myself into a hike but no cigar! My dog has recently been diagnosed with diabetes so strict timing for insulin injections mean I have to go early evening to be back for his injection or immediately afterwards. Will need to be more organised or I'll end up not bothering to get out more often than not! Having said that I ended up bringing him to the park for a relaxed stroll, win win for both of us.

Thursday 6th July, 47 mins run, 4.62 miles @ 10:22

So apparently I woke up in November, what is going on with the weather???? Actually had to cave and put the heating on for 10 mins this evening. Anyway, club session moved to the industrial estate as the park would definitely have been a mudfest. Got there and the coach was now talking in mile markers (they have a loop of the industrial estate they use and it's marked out in 1/2 mile, mile, 1.5 and 2 miles for their sessions. So this ended up being a bit of a mixed bag of time & distance, I'll continue to log in time though.

25 min warm up @ 10:30

9.23 mins @ 9:34

6 mins @ 9:39

Cooldown @ 11:14

Very happy with this despite the warm up being too fast. Easier to run on the tarmac than the grass for sure although I know the grass is much better for my dodgy knees! Also because the loop is 1/2 mile, I was on my own for a good bit but plenty of chats and discussion in between sets. I'll also be able to get to the Saturday session this weekend so really looking forward to that.

Murph_D · 08-07-2023 7:48pm

10 mins of heating, did it make any difference at all? 😉

Good sessions, the new club seems to be working well for you.

Annie get your Run · 09-07-2023 2:46pm

Friday 7th July, hike, 58 mins, 3.45 miles

Windy but warm! Just did the local forest trail beside me.

Saturday 8th July, club run 34 mins, 3.12 miles

Have missed out on these the last few weekends due to away trips so was looking forward to giving it a try. The club plan for this is meet at 8.30, do 25/30 mins warm up loop and come back to a meadow with a long hill run. parkrun were short volunteers with a good few regulars away so I thought I'd get to the park at 8am, do a warm up and then run the warm up with a group and head back to Mallow Castle to volunteer. Things are a bit more relaxed around here so 'open at 8am' really means 'open sometime between 8 and whenever we get to it' 😀 Unfortunately this morning was one of those so it was 8.20 when I was parking the car. There isn't really anywhere else to run so it was sit and wait or jog up and down the main street. Anyway, lesson learned, did my 10 mins and then back to meet the club and did half of their warm up. They also have a long run on a Sunday which is another option to consider but I love Doneraile park..

Obviously mileage is teeny tiny but seeing some progress already and better again, really enjoying it!

Week 1, 9.5 miles, 1hr 40 mins running

Week 2 10.92 miles 2hrs 5 mins running

Week 3 11.86 miles 2 hrs 7 mins running

Sunday 9th July, bike ride 1 hr 20 mins, 15.6 miles

Plenty of ups and downs. Took me until lunchtime to decide to finally get out the door after some weeding and cleaning aka procrastination! Really enjoyed it once I did though and it's a nice local route that's not too far and mostly quiet country roads. The wind had mostly died down from the last few days with just a few blustery bits.

Annie get your Run · 09-07-2023 2:49pm

https://www.boards.ie/discussion/comment/120823437#Comment_120823437

It did! took the nip out of the air 😀.

So far so good! 🤞

Annie get your Run · 13-07-2023 8:49pm

Monday 10th July, Yoga.

Tuesday 11th July Club run 35 mins, 3.11 miles @ 11:17

The club session was 20 mins warm up then 7, 7, 6, 6. I thought I'd go for 25, 7, 7 but turns out I was quite tired after a couple of nights interrupted sleep with the dog and our small C25K grads group seemed to be feeling the same. Ended up with

25 mins @ 11:33

10 mins @ 10:46

Wednesday 12th July Yoga & stretches, knee improving every day, these are working 🤞

Thursday 13th July, club session, 47 mins running, 4.29 miles @ 11:03

Firstly the average pace is wrong because I forgot to stop the watch twice between sets. Absolutely loved this by comparison to Tuesday. I was still a bit tired on the warm up and not feeling the love, then coach showed us a 1km loop and suggested we stick to that and time it to gauge where we are. I don't think I did the route properly so probably not a KM but fell in behind one of the lads and got into a rhythm which ended up as:

25 min warm up @ 11:25

11 mins @ 9:30

5.30 mins @ 9:28

Cooldown lap

Hoping to make the hill session on Saturday. The plan for next week is to get over 50 minutes of running in both sessions.

Really happy with that now.

Annie get your Run · 16-07-2023 11:38am

Saturday 15th July 48.23 mins, 4.46 miles @ 10:50 pace

Club hills! 25 mins warm up, they do a loop through Doneraile park before returning to the back meadow to do a loop of 'the beast' an aptly named circuit that I could only manage one loop of 😳 it's a 1 mile circuit. The warm up was about 2.5 miles I think and I managed to stay with the back group of about 8 runners, way too fast for a warm up for me but what's better, stay solo or keep up and benefit from the group element! Made it back to the meadow and took a break of a couple of minutes before starting up the hill. The loop goes up through the middle of the meadow, along the side and then onto the path leading up through the beast which is a constant uphill that gets steeper as it goes. Then into another field and back down through it and back onto the path we just ran up. There was some relief in the downhill section but not enough! Got back to the start and rested again for a min or two trying to decide whether to try again. Decided I'd give it another shot and head up the meadow but half way up my legs were feeling it in a way I'd never normally notice on a run so I jogged back down and out into the main park for a cool down. The others did about 5 or 6 loops I'd say which is absolutely amazing. Sonia O'Sullivan puts a lot of emphasis on the many benefits of training on hills. Another benchmark for me to measure progress by. It was dry and warm for this despite overnight rain.

26:32 mins warm up @ 10:20

11:15 mins @ 11:15 pace (1 mile, the beast)

10:34 mins @ 11:45 cool down

Sunday 16th July, 68 mins walk, 4.27 miles.

Legs feeling stiff today will do some stretches this evening! Weather very mixed so opted for a walk over a cycle. Actually lit the fire yesterday, it's bonkers especially given the projected temps for southern Europe next week.

Week 1 | 9.5 miles | 1hr 40 mins running

Week 2 | 10.92 miles | 2hrs 5 mins running

Week 3 | 11.86 miles | 2 hrs 7 mins running

Week 4 | 11.9 miles | 2 hrs 11 mins

Laineyfrecks · 16-07-2023 12:59pm

I actually enjoy hill work when I see it on my plan, there are defo huge benefits to it.

You seem to be enjoying building back up, great to read this🤗

Annie get your Run · 20-07-2023 9:07pm

Monday 17th July, nothing, can't remember why but likely rain related. No yoga either..

Tuesday 18th July yoga, stretches & club session 50 minutes, 4.61 miles @ 10:51

Lets start with the excuses! I was tired driving to this, it seems to be a Tuesday theme. My legs were still sore from Saturday's hills, I wore the wrong runners and chryst it was HOT! I had been feeling cold all day in my home office and it was a very mixed bag weather wise so I was not prepared for a 10 degree jump in temperature at 7pm. Anyway, a change to the session for the main group going into Charleville training and they were doing 20 mins warm up, 3 mins threshold, 2 mins steady x 6. About 4 dropped out due to heat and coach changed it to 2 mins & 2 mins because the heat was an issue for everyone. For us he said to continue with what we were doing - I had one goal and that was 50 mins running. Every time I was being passed by a faster runner I increased my speed so I guess you could call them surges. Ended up with:

21 mins warm up @ 11:11

11 mins @ 10:48

10 mins @ 10:34

7.48 mins @ 10:37

Wednesday 19th July AKA the day the ice age ended yoga, both knees very sore after yesterday's run.

Walk, 3.22 miles followed by icing the knee

Thursday 20th July am, Yoga & lots of stretches, actually woke in the night with the discomfort, was fairly sure I wouldn't make training this evening..

Club Run, 41 mins easy @ 11:17, 3.63 miles

Decided to chance it and maybe just do a slow warm up, I enjoy the company and when you WFH solo, it's always nice to get out and see real people whenever possible. Kept it very slow with the warm up being 11:25 pace then just did laps of the pitch as others were doing their faster session at only marginally faster pace. Picked it up for the last couple of laps. Knee felt fine after the first 1/2 a mile and feels okay this evening too.

25 mins warm up @ 11:25

11 mins @ 11:07

5 mins @ 10:46

lulublue22 · 22-07-2023 6:43pm

Glad to see you back running and logging - your club seems to have a good set up - will be following along with interest.

Annie get your Run · 23-07-2023 3:42pm

Saturday 22nd July 40mins, 3.62 miles @ 11:16

Some of the C25K grads had been chatting about a weekend get together so I stuck a poll up in the group with some options and the majority decided on this morning. It was stinking hot and not a drop of rain in sight when you actually wouldn't mind it! Did some laps of the park at conversational pace. Knee feels fine while I'm running but stiff and sore when I'm not. Did a mobility routine before hand so will keep with the rehab and hopefully undo the damage I did on the hills.

1 @ 11:46

2 @ 11:28

3 @ 10:44

.6 @ 10:54

Sunday 23rd July 35 mins, 3 miles @11:40

Considered a bike ride but decided I'd try a 4th day running. I am conscious that the club sessions are not easy runs so if I want to keep them in the calendar I need to be doing two much easier days. Headed to Doneraile park, plenty of hills (elevation was 128 ft versus about 45ft on the weekly runs) but really did keep it at recovery pace paying attention to form and relaxing, listening to an old episode of An Irishman Running Abroad with Sonia talking about bouncing back after adversity. Sonia also recommended this book from Brad Beer, You Can Run Pain Free I must see if I can get copy in the library.

Pleased with the progress so far.

Week 1 | 9.5 miles | 1hr 40 mins running

Week 2 | 10.92 miles | 2hrs 5 mins running

Week 3 | 11.86 miles | 2 hrs 7 mins running

Week 4 | 11.9 miles | 2 hrs 11 mins

Week 5 | 14.86 miles | 2 hrs 53 mins

Annie get your Run · 23-07-2023 3:47pm

https://www.boards.ie/discussion/comment/120858101#Comment_120858101

https://www.boards.ie/discussion/comment/120884129#Comment_120884129

Thank you both! @Laineyfrecks agreed, I might event get to an IMRA race before the year is out (Irish Mountain Running Association rather than the other IMRA group 😄).

@lulublue22 it's great for us newbies and we have been made very welcome, hopefully the progress continues!

ariana` · 24-07-2023 10:27am

Lovely progression over the weeks A. That book sounds interesting, if you get your hands on it let us know if you recommend it.

Annie get your Run · 24-07-2023 4:36pm

https://www.boards.ie/discussion/comment/120889839#Comment_120889839

Thank's E 😀

I found this podcast where Beer talks about his book https://www.youtube.com/watch?v=watF6RgLhiY and also https://www.pogophysio.com.au/wp-content/uploads/Run-Pain-Free-sample-chapters-2.pdf sample PDF. The book doesn't seem to be available locally but I might unearth yet!

Annie get your Run · 27-07-2023 7:59pm

Monday 24th July walk, 3.46 miles

Did the loop beside my house.

Tuesday 25th July, club session 31 mins, 2.72 miles @ 11:20

Didn't realise how tired I was until I started the warm up which was a slow 25 mins. When I tried to get going again for the next section I didn't feel well at all, dizzy and 🤢 and apparently my colour was off so pulled the plug and went home.

Wednesday 25th July

Nothing, not even yoga, total rest day. Was sitting on the couch when the news came in about Sinéad O'Connor. Like a lot of people I was moved to tears but the whole "I hope she knew how much we loved her" outpouring rings hollow to me. How do they expect her to know that when we let her down so badly over the years? The gaslighting, the patronising, the whispers about her mental health and 'madness', the complete lack of our voices behind hers when she spoke the truth. She was brave, braver than anyone I can think of and we were not there when she needed us the most. I for one am sorry and it's too late now. We should do more of this kind of thing while people are alive, especially if they are struggling. Some really lovely stories on twitter from world stars and her friends. An amazing talent gone too soon 💔

https://open.spotify.com/track/60GXsrlgXeaKNHKtP71ruN?si=A5Lgrh5HQ_Sr0fp0MIdS1w&nd=1

Thursday 26th July Club Session, 53 mins, 5 miles @10:42

Bit of a change from Tuesday! All the other C25K graduates are on holidays so I was solo with the proper runners. Session was 20 mins warm up, 12 mins, 10 mins & 8 mins. It was warm but I had been drinking water all day and wore better gear this time. Ended up with:

20 mins warm up @ 10:45

12 mins @ 10:18

9 mins @ 10:40

7 mins @ 10:40

5 min cool down

That's as close as I've gotten to doing the actual session and I'm pretty happy with that although I should have gone slower for the 12 mins so I could maintain one pace for all the bits. 90 sec recoveries between them. Apparently next week the 90 sec recoveries will be floating, yeah no 😂. Not sure what running I'll get in on Saturday as have a long day of travel but will hopefully get to Doneraile in the evening for an easy jog and again on Sunday before the match. 💙

27-07-2023 11:33pm

https://www.boards.ie/discussion/comment/120905245#Comment_120905245

Other than Gay Byrne totally patronising her on the Late Late show my feeling on Sinead is that the Irish media never really gave her a hard time. I feel like there are so many people in Ireland affected by 'hidden' mental health issues and 'hidden' abuse that we all understood Sinead to a great degree.

On an international level, she was way ahead of her time and the world wasn't ready for what she had to say. She was so incredibily vulnerable and innocent to the immensity of the rebuttal she received that there was no other way to handle it than to become crazy at times.

God bless Sinead.

Annie get your Run · 30-07-2023 12:55pm

Friday 28th July, nothing - can't even remember why I didn't go for a walk.

Saturday 29th July, nothing - was in Athlone for work so up at 6am with 5 hours driving and was shattered by the time I got home so opted to go back to bed with the dog who is not well at the moment.

Sunday 30th July, 45 mins @ 11:31 4 miles.

Had put the watch on charge last night but then turned off the socket going to bed as is my habit 🙄 didn't realise until I got out of the car, 18%, would it last? Had the phone with me so I could listen to a podcast, ironically one with Sonia & Jarlath discussing running in the rain, so I recorded on the phone to just in case. The watch held up! Snook out the door for this while Woody 🐕️ was sleeping. The insulin is not working and there may be a difficult decision to make next week 💔 Actually enjoyed running in the rain and took my mind off things for a while. Curled up on the couch for the afternoon to watch the match 🐕️ 💙🤞

Week 1 | 9.5 miles | 1hr 40 mins running | 3 runs

Week 2 | 10.92 miles | 2hrs 5 mins running | 3 runs

Week 3 | 11.86 miles | 2 hrs 7 mins running | 3 runs

Week 4 | 11.9 miles | 2 hrs 11 mins | 3 runs

Week 5 | 14.86 miles | 2 hrs 53 mins | 4 runs

Week 6 | 11.72 miles | 2 hrs 9 mins | 3 runs - step back week

Annie get your Run · 04-08-2023 7:45am

Monday 31st July, nothing. A tough day as a phone call with the vet confirmed a decision was best for Woody, booked him in for Thursday. Was on holidays from work this week so spent the day on the couch with him apart from a short 'walk' in Doneraile, let him off the lead to snuffle to his hearts content.

Tuesday 1st August club run 38 mins, 3.56 miles @ 10:43.

Rain meant this was moved to the industrial estate, no plan, I just wanted to be in the company of people and get some air. The club are racing in Kinsale on Friday so no session on Thursday. I have signed up to take part, lets see how the week goes.

Wednesday 2nd August nothing.

Thursday 3rd August 2 22 mins, 2 miles @ 11:06

Woody's last day. After I spoke with the vet on Monday, he went blind on Tuesday as is common with diabetes in dogs, his back legs couldn't hold him up very well and he wasn't happy when we went to the park on Tuesday, most likely because he didn't know where he was. I'm so glad I brought him on Monday now as he was able to enjoy that but as the week went on, it was clear this was the right decision for him - not so much for me but keeping him around just for my own needs wouldn't be right. He spent the morning eating bits of roast chicken, his favourite food and loads of cuddles. I stayed with him in the vets until he was gone and for awhile afterwards as couldn't face leaving him there on his own. For such a little dog, he has left a massive gaping hole in my heart which feels like it's been shattered into a thousand pieces. Went for a run in the park afterwards listening to a podcast to try and switch the focus to something else before heading home to an empty house for the first time in 10 years.

R.I.P Woody 💔

Murph_D · 04-08-2023 9:18am

So sorry, AM. Reading this brought back very sad memories about our own similar decision 10 years ago.

The right decision but yes, it's very hard.

ariana` · 04-08-2023 10:10am

Actually balling reading that, I really am so so sorry for your loss. I was never a dog lover but we got our own little one 3 years ago and I totally get it now. My heart is breaking for you. Woody had an amazing life, running in the park, eating roast chicken and cuddling on the couch right up until the end, that is every dog's dream life and you gave him that and in the end when it mattered most you did the right thing too ❤️

Mind yourself A xx

Laineyfrecks · 04-08-2023 10:25am

Aw AM so so sorry reading that. Sounds like Woody meant the world to you, and in the end you had to do what was best for him. Look after yourself, sending big hugs💛

diego_b · 04-08-2023 11:21am

Very sorry to hear that news AM, a tough decision to make but you did what was best for him right to the very end.

Annie get your Run · 04-08-2023 2:35pm

https://www.boards.ie/discussion/comment/120938575#Comment_120938575

https://www.boards.ie/discussion/comment/120938369#Comment_120938369

https://www.boards.ie/discussion/comment/120938307#Comment_120938307

https://www.boards.ie/discussion/comment/120938086#Comment_120938086

Thank you all and apologies, I didn't mean to upset anyone.

witnessmenow · 06-08-2023 5:25am

I'm sorry to hear about Woody, poor fella, but you know yourself you did the right thing by him.

Annie get your Run · 06-08-2023 1:57pm

Friday 4th August 2023, Kinsale Regatta 5 mile race: 5 miles @ 10:20, 52 mins

I signed up for this many weeks ago as it was a club event. Keeping one eye on the multiple weather warnings it looked like the worst that would happen is that I'd get wet. Headed over early enough driving roads I'm very familiar with as Woody and I lived out here when we moved to Cork in 2020, memories everywhere. Anyway, got there, collected my race number and a few laps of the GAA pitch for a warm up with some club mates and legs/body feeling very tired and heavy. I never know how to fuel for an evening race and even harder when you don't have much of an appetite. The rain was light enough and very stop/start as we lined up to get going. Not much hanging around. Two goals, finish and don't be last! I had looked at last years results and figured if I could run 10 min miles I could achieve both goals.

Mile 1 9:47 - a bit of a drag at the start but there's also a downhill on this mile. I don't remember much really, just that it felt okay, I wasn't killing myself but not jogging either (for me!). Elevation -45

Mile 2 9:52 - I was being passed by a few people here and there across the first couple of miles and starting to worry that I would be last! A massive downhill on this mile and I passed back everyone that had passed me although knew they'd get me back afterwards, elevation -119. My right hamstring had been tight before the start and I could feel the leg niggling a lot now but otherwise, just a parkrun to go..

Mile 3 10:44 - A big reduction in pace, there were definitely a few up hills on this mile although elevation is only showing 12, I also slowed down to take on some water as my mouth was really dry. Feeling very tired now, no energy reserves to call on.

Mile 4 10:41 - Just trying to keep a consistent rhythm going and stick with the few people that were around me, the leg was starting to restrict me now although I don't think the body in general would have let me go any faster anyway.

Mile 5 10:44 - Spotted the club coach with one mile to go and he gave me an encouraging shout out. From about mile 3 onwards there were cars on the road passing us, some at speed which I thought was very poor. I know they don't close the roads for these events but they could have held the traffic back for a bit longer, this was starting to really piss me off now and I just wanted to see the finish line! Finally on the home stretch a lovely downhill bit and I found the energy to pick up the speed to stop the shoes I could hear behind me passing me out. A lovely atmosphere on the finish straight with people out cheering in the damp conditions.

There was tea and sandwiches in a nearby hall but it was tiny and now it was lashing so everyone wanted in out of the rain. The heat in the room filled with sweaty runners made it like a sauna so I grabbed one triangle, spoke to one of my clubmates that I know briefly and left. All in all I'm glad I did it. I'm still not used to going to races and knowing no one! In Dublin I'd have seen and chatted to a ton of people. Also had the thought on my way home that Cork doesn't feel like home anymore.

Saturday 5th August walk, 2.8 miles

Had volunteered at parkrun as loads of the regular crew were away, when I looked at the roster I was down as run director 😮. Plenty of slagging from the lads at the race about that! The setup here is very relaxed while still being 100% compliant so it was a great morning, only a bit windy and very warm and sunny. Looks like we missed the bad weather everywhere else got. The course record was broken too. Headed out for a walk later again in lovely sunny conditions to loosen my very stiff and tired legs. Need to get back to my morning yoga routine and stretches.

Sunday 6th August 34 mins, 3 miles @ 11:22

To Doneraile park for this just tipping around listening to a podcast. Started off in glorious sunshine, a few hundred metres in the heavens opened to torrential rain so sheltered for the few mins it took to lighten to a light drizzle.

Week 1 | 9.5 miles | 1hr 40 mins running | 3 runs

Week 2 | 10.92 miles | 2hrs 5 mins running | 3 runs

Week 3 | 11.86 miles | 2 hrs 7 mins running | 3 runs

Week 4 | 11.9 miles | 2 hrs 11 mins | 3 runs

Week 5 | 14.86 miles | 2 hrs 53 mins | 4 runs

Week 6 | 11.72 miles | 2 hrs 9 mins | 3 runs - step back week

Week 7 | 14.3 miles | 2 hrs 24 mins | 4 runs including a race

Murph_D · 06-08-2023 2:43pm

Always welcome back in the big smoke, AM!

Well done on the race. You're right to be pissed off about the cars - even if roads are open, drivers should slow down around pedestrians. It annoys me when the only thing some drivers slow down for is to let other traffic pass but not some vulnerable walker or runner.

lulublue22 · 08-08-2023 4:48pm

So sorry to hear about Woody. Dogs bring such joy and comfort I don't know what I would do if anything happened one of ours. Mind yourself (((( ))))

Annie get your Run · 10-08-2023 9:09pm

Monday 7th August, walk 3.79 miles

Enjoyable walk around Doneraile park, lots of dog walkers around including 3 gorgeous puppies who didn't mind the attention from a stranger.

Tuesday 8th August, yoga + 45 mins run, 4.18 miles @ 10:38

Club session was 20 min warm up followed by 12 mins, 10 mins, 8 mins with 90 sec active recovery between sets. I got delayed chatting to the coach about some upcoming local XC races so was chasing the others instead of warming up. Ended up with:

18:10 mins @ 10:40

12 mins @ 10:20

10 mins @ 10:27

4 mins @ 11:00 (cooldown)

Happy enough was was tired and it was very humid.

Wednesday 9th August Walk 3.76 miles

A gorgeous summer evening, the sun was out and it was warm, headed to the park for a walk and actually enjoyed this.

Thursday 10th August 32.18 mins, 3 miles @ 10:45

The rain was back so the club session moved to the industrial estate, it was cloudy and lashing as I headed over the in the car but when I got there, the rain had stopped and it already felt oppressively hot. Did some warm up stretches and a small group set off for 20 min warm up. By the first lap I was a puddle of sweat, yuck! The humidity was unreal, by the 3rd lap the sun had come out and was beating down on us. I already knew there'd be no speeding up. The session was 2 x 2 miles which is well beyond me anyway! Kept going at the same pace and when the watched beeped for 3 miles I pressed stop, saved the run and walked the rest of the lap back to my car. Always nice to be running with some company regardless and 3 miles is 3 miles! The forecast for Saturday is not great but I think I'll attempt the club hill session in Doneraile.

Annie get your Run · 10-08-2023 9:11pm

https://www.boards.ie/discussion/comment/120953615#Comment_120953615

Thanks @lulublue22. They certainly do, hopefully you have many happy years yet with yours, what do you have?

lulublue22 · 13-08-2023 11:49am

https://www.boards.ie/discussion/comment/120962862#Comment_120962862

A 13 yr old setter - whose my girl and a 1yr old golden-doodle whose rapidly becoming my boy despite both being bought as family pets 😂 Hard work at times but I wouldn’t be without them 💕 Hope you are doing ok

Annie get your Run · 13-08-2023 4:05pm

Friday 11th August, nothing. Was supposed to travel to Dublin for work but the trip was cancelled. Took a rest day.

Saturday 12th August 'The Beast' 55.34 mins, 5 miles @ 11:04

Up to Doneraile with the club. Thought I'd give this run another shot. Warm up miles followed by 1 lap of The Beast plus the upper meadow. I had been planning to try 2 laps but coach extended the lap by about 1/2 a mile to run around the hilly meadow where the open XC race will take place in a few weeks. Certainly answered the question as to whether I'd sign up 🤣. Felt great afterwards though. Ended up with:

27 mins warm up @ 10:30 2.58 miles

28 mins hill training @ 11:30 2.44 miles (elevation 123!)

Jogged back to the car and did a lap of the car park to bring to 5 miles. Had to walk a few times on the hiller sections and when I looked ahead I wasn't alone in that. Very hot and humid, had been lashing before I left the house but again no rain on the run and it would have been welcome.

Strava tells me my fitness has increased to 25. It was 15 on the day I did the couch to 5k graduation 5k on June 17th and 11 at Coole parkrun in May 6th so progress, whoop!

Sunday 13th August, 35 mins 3.14 miles @ 11:20

I'll have to rethink my Sunday run location as it's impossible to run in Doneraile without encountering a hill and while they are excellent for building strength, 2 days in a row is a recipe for injury...Nonetheless this was a lovely run, the sun was out and it was warm but not overly humid.

Week 1 | 9.5 miles | 1hr 40 mins running | 3 runs

Week 2 | 10.92 miles | 2hrs 5 mins running | 3 runs

Week 3 | 11.86 miles | 2 hrs 7 mins running | 3 runs

Week 4 | 11.9 miles | 2 hrs 11 mins | 3 runs

Week 5 | 14.86 miles | 2 hrs 53 mins | 4 runs

Week 6 | 11.72 miles | 2 hrs 9 mins | 3 runs - step back week

Week 7 | 14.3 miles | 2 hrs 24 mins | 4 runs including a race

Week 8 | 15.32 miles | 2 hrs 48 mins | 4 runs

Annie get your Run · 17-08-2023 8:52pm

Monday 14th August Bike ride 16.5 miles

Summer has arrived #foronedayonly. Got a text from a friend who's moved back to the area to get out on the bikes so jumped at the opportunity. Lots of chats and a lovely spin.

Tuesday 15th August, yoga & stretches - I've been reading up more on Brad Beer (the author of You can run pain free) and he is a big advocate of calf raises & strengthening especially as you get older so I've been incorporating single leg raises and lots more single leg balancing work into my yoga routine and it's making a big difference. My knee pain is greatly reduced & hopefully that continues 🤞.

Tuesday 16th August 44 mins, 4 miles @ 10:59

No club training this week but the C25K graduate group agreed we'd still meet and just do an easy run around the park - on concrete for those who don't enjoy the grass session 😕. The group split into 2 so I did and out and back with 2 loops of the park with one of the lads, got back to the start and chatted with the others briefly before going back out around the pitches to round up the time and distance. My right hamstring has been niggling recently but yesterday was noticeably painful on the run. As soon as I went onto the grass it was much better. Beautiful evening and really enjoyable run.

Wednesday 16th August, Yoga am + 3 mile walk pm - a gorgeous summer evening

Thursday 17th August, strength training am + 46 mins run, 4 miles @ 11:26

Got some advice on the hamstring pain on the random running questions thread so did some strength work on it in the morning, could feel the benefit throughout the day. Out for a run with some clubmates in the evening, the first 2 miles on the slower end of things and the 2nd two miles with one of the guys, averaged out nicely for an easy run and the hamstring was perfect.

Annie get your Run · 20-08-2023 8:35pm

Friday 18th August, nothing, can't remember why!

Saturday 19th August, Tramore parkrun Waterford, 3.11 miles @ 10:20, my 150th parkrun!

A 6am start to my long day. When I got there the waves were crashing over the prom wall where the parkrun normally takes place but there was nothing on FB to suggest it was cancelled. Spotted the RD who confirmed they were going ahead with a change of route, a lap of the car park and 3 laps of the 'head'. I actually thought this was better that than the normal route! Finished in a time of 32.20 which is my best parkrun in a long time and I wasn't really trying, the wind was blowing from every angle!

There's a 5K race in September on Rockchapel that's apparently fast and flat, am going to throw my hat in the ring and see if I can do sub 30..

Followed this with a swim with Sanctuary Swimmers in Dunmore East, amazingly, a mere 20 min drive away the water was much calmer and just about swimmable, lovely and warm too! Really really enjoyed this. Finished my day with a brief walk in Lismore checking out the route with some new SR's.

Sunday 20th August, 40 mins, 3.5 miles @ 11:30

Up at 6.10am to get this in before heading on the train to Dublin for the day to see family. The only route available door to door is a forest trail that's both hilly and stony but the sun was just coming out and it was a really gorgeous morning. Would have preferred to get another .5 miles in but needed the loo and wanted a nice breakfast before hitting the road so let it go!

Followed up with another 4 miles walking from Heuston to Sandymount and sure why not on a beautiful summers day.

Week 1 | 9.5 miles | 1hr 40 mins running | 3 runs

Week 2 | 10.92 miles | 2hrs 5 mins running | 3 runs

Week 3 | 11.86 miles | 2 hrs 7 mins running | 3 runs

Week 4 | 11.9 miles | 2 hrs 11 mins | 3 runs

Week 5 | 14.86 miles | 2 hrs 53 mins | 4 runs

Week 6 | 11.72 miles | 2 hrs 9 mins | 3 runs - step back week

Week 7 | 14.3 miles | 2 hrs 24 mins | 4 runs including a race

Week 8 | 15.32 miles | 2 hrs 48 mins | 4 runs

Week 9 | 14.6 miles | will work out later | 4 runs | plus 16.5 miles on the bike, a swim and 8.6 miles of walking

Annie get your Run · 24-08-2023 8:08pm

Monday 21st August, 16.8 mile cycle, 1hr 14 mins

Same route as last week but about 4 mins faster, felt great despite the hills. We haven't had the chance to do this at all really for most of the summer with the bad weather so it was a delight to be out again on a warm sunny evening. Happy days.

Tuesday 22nd August AM strength/stretch/foam roll. PM 4 miles @ 11:06

Slight change to my weekly structure. To avoid injury and keep increasing the mileage I'll focus on running easy on Tuesday's but still go to the club run for company and do the club session on Thursday, the longer hills in Doneraile on Saturday when I'm not working and more easy miles on a Sunday. I want to start building my long run and Saturday is the ideal time to do that. Enjoyed this, a lovely warm evening but the humidity seems to be less than it has been. Will make the most of these runs as it won't be long before we have to move to the industrial estate for the darker evenings.

Wednesday 25th August 15.6 mile cycle 1hr 13 mins

Another opportunity to get out in company but this time on 'my' route which is a whole lot tougher 😀. Some great speedy bits too but finishing on a very long hard drag home! Had a feeling I was going to pay for this at the club run on Thursday....

Thursday 24th August AM yoga & stretches, PM 35 mins running @ 10:04 3.46 miles

Club run. Instructions were 20 min warm up then 2 x 5 mins @ increased pace, I figured it wasn't enough so asked if we could do 3 x 5 mins! Ended up going out too fast despite multiple warnings not to 🤨 which meant the last rep was one lap of the pitch instead of 1.5 so not quite 3 x 5!! Still, thoroughly enjoyed this:

20 mins @ 10:55

5 mins @ 8:59

5 mins @ 9:21

3.13 mins @ 8.56

Annie get your Run · 27-08-2023 5:01pm

Friday 25th August - rest

Well, not really! 3 hours dancing at a gig in Limerick = 20,000 steps! not ideal prep for the Saturday run but but oh so much fun!

Saturday 26th August 1hr 6 mins, 6 miles @ 11:05 elevation gain 433ft...

It was well after midnight by the time I got home, munched through the most delicious bag of chips I've ever tasted and wound down from the gig but when my alarm went off at 7 I jumped up, made a large pot of coffee and had 1/4 bowl of porridge before heading to Doneraile for the club hill run. I had two goals today, one was to run 6 miles, the other was to do two laps of The Beast - tick & tick. Absolutely delighted with how this went, it was tough as hell but no stopping between the first and second reps of the hills and while I was slower going up the second time, I still did it. Something I could not do only a few weeks ago. I was tired for the rest of the day but still managed some gardening and housework between bouts of sitting on the couch 😀.

Sunday 27th August, recovery run, 3 miles @ 11:28

I found what looks like a really brilliant trail race in London in October that finishes right beside my cousins house and I was contemplating signing up for it but...it's 25km long! So I found a plan that would bring me from where I currently am to 25km in 7 weeks and this was week 1. While I was thrilled with yesterday's run, I'm shattered. Today should have been 4.5 miles but a mile into the run I knew it wasn't happening and nor will the 25km trail run - it'll be there next year and if I'm sensible with my training I'll be fit and well able by then.

Week 1 | 9.5 miles | 1hr 40 mins running | 3 runs

Week 2 | 10.92 miles | 2hrs 5 mins running | 3 runs

Week 3 | 11.86 miles | 2 hrs 7 mins running | 3 runs

Week 4 | 11.9 miles | 2 hrs 11 mins | 3 runs

Week 5 | 14.86 miles | 2 hrs 53 mins | 4 runs

Week 6 | 11.72 miles | 2 hrs 9 mins | 3 runs - step back week

Week 7 | 14.3 miles | 2 hrs 24 mins | 4 runs including a race

Week 8 | 15.32 miles | 2 hrs 48 mins | 4 runs

Week 9 | 14.6 miles | 2hrs 42 mins | 4 runs | plus 16.5 miles on the bike, a swim and 8.6 miles of walking

Week 10 | 16.46 miles | 3 hours | 4 runs | two 15+ mile bike rides

ariana` · 30-08-2023 10:52am

Sounds wise, it's brilliant to have a goal but you've been progressing so well recently that it would be a shame to rush it. Hopefully you can find some shorter trail/road races in the meantime to keep things interesting for yourself? You're doing so well, progressing week in week out.

Annie get your Run · 30-08-2023 4:57pm

https://www.boards.ie/discussion/comment/121046187#Comment_121046187

Thanks E, yes I definitely want to stick with the progression and stay injury free so patience it will have to be... having said that (!), coach sent on a list of events between now and the end of the year and another plan is hatching.. There's a half marathon in Waterford on December 2nd so I think I'll focus my training on doing that, not for a PB, just do run the distance and along the way there are local 5k, 10k and 10 mile races that fit into the plan nicely. That gives me 14 weeks of training plan with the average mileage building from where I am now to the mid 20's so still progressing sensibly I think 🤞.

Annie get your Run · 31-08-2023 8:29pm

Monday 28th August, Walk 2.81 miles

Was feeling tired after the weekend and was headed for the couch but realised I won't have the opportunity to go for these walks over the winter so will take every chance! Shorts & tshirt weather and a good headspace walk.

Tuesday 29th August Club session 4.49 miles @ 10:55, 49 mins

This was absolutely brilliant! Session was 20 mins warm up then 8 x 3 mins with 1 min recoveries. Coach suggested 5 reps for the C25K graduates so that's what we did. Came back after the warm up which was 21 mins and did the strides with the main group and then lined up at the back of the (large) group to start the first 3 mins. I was expecting myself and A to be dropped early on lap 1 but we weren't. I could have gone faster actually but could I maintain that speed for 4 more? Yes! On the last 2 reps I passed out two girls as we were on the back straight. I definitely could have done 1 more rep, probably two. We were really delighted to have kept with the main group for all of these, fitness score up to 27! I walked the 1 min recoveries. Splits were:

21 mins warm up @ 11:22

3:43 mins strides @ 10:22

3 mins, .34 distance @ 9:09

3 mins, .34 distance @ 8:55

3 mins, .34 distance @ 8:53

3 mins, .34 distance @ 8:59

5 min cooldown

Wednesday 30th August, Yoga, foam rolling & stretches and a sociable walk with some friends

Thursday 31st August, 3.14 miles, 35 mins @ 11:18

Drove into town for the club run but was just running easy miles, it's nicer with company! A warm evening still, lots of chats and very enjoyable.

Annie get your Run · 03-09-2023 11:22am

Friday 1st September - Rest

Or at least that was the plan until the farmer behind me came along to cut the hedges at the back of the house making my view of the setting sun even more gorgeous. Who needs a gym when you can pull briars, uproot giant weeds and gather the cut branches off the ground, all while watching this happen....

Saturday 2nd September, 1 hr 8 mins - 6 miles @ 11:21 Club Hills.

Up to Doneraile for the hills session. I haven't been feeling 100% the last few days and some broken sleep too. Feels like I'm coming down with something but it's not developing past a few sneezes. Anyway, met the crew at 8.30 and instructions were 35 mins warm up and 35 mins on the beast. I had notions of attempting 3 laps this week but talked myself into being sensible and aim for 2 again. I don't have to be doing more every single time and this felt a good bit harder than last week. While the temperature was lower I think humidity was very high and I noticed a lot of others sweating heavily too. Splits were:

33 mins warm up @ 10:45

25 mins on the beast @ 11:30

10 min cool down @ 12:33 (walked the last 2 mins of this)

I was wrecked after this to be completely honest. Went home, had scrambled eggs, peas, toast & tea and promptly went back to bed which only served to remind me of Woody's absence as he'd normally curl up beside me & keep me company. The grief comes in waves and today was particularly bad. Made arrangements to meet a friend for a cycle tomorrow so I'll have to see if I'm up to running first or just cut the miles and go for a sociable spin.

Sunday 3rd September, 32 mins, 3.1 miles @ 10:31

Feeling better after a day of rest and woke early so decided to go to the club long run and see the lie of the land. I only had 3 miles on the plan today but I stayed with the group for about 2.5 of them before taking a turn that would be bring me back while they went on with their 8 miles. Most of them are doing Charleville next weekend and a few are training for Dublin too. I was nervous rocking up but luckily some of the women I've met on the Saturday runs were there and to be fair, everyone is very welcoming. Really glad I went! Hit the watch at 5k and walked the .7 mile back to the car. I'd already gone over my miles for the week and it was a beautiful morning for a cooldown stroll. Still planning to go for a cycle later but now, those weeds won't pull themselves 🤨.

The Plan

Subject to many things but here's what I'm hoping to do over the next few months. It's a Hal Higdon half marathon plan that I've adjusted to suit. I'm not 100% set on Rockchapel, I might just do a parkrun to test where I am rather than a club race which is brand new on the calendar and could well see me last over the line. Also trying to learn KM's 😀 have garmin set in miles and strava set to KM's in an effort to go bi lingual..

Murph_D · 03-09-2023 3:07pm

Ah, I love a good spreadsheet. I assume that's the Waterford half that starts/finishes at the IT? I did it a good few years ago, it was a good one. Best of luck with the plan, it looks doable and you are always very conscientious about the cross training with stands to you.

Annie get your Run · 03-09-2023 5:40pm

https://www.boards.ie/discussion/comment/121063899#Comment_121063899

I feel like a grown up runner again with plans and what not 😃. Yes that's the one. Apparently it goes through the City (which I've never visited!). There are no time goals for any of the races other than the 5K so it's all just to keep me focused on something positive and moving forward 🤞

Hopefully I can do the half without taking any gels, reading your (and others) updates does not make me want to rush out and buy any 🤢.

Annie get your Run · 07-09-2023 7:59pm

Monday 4th September, 2.79 miles evening stroll in the evening summer sun 😍

Tuesday 5th September, Morning yoga + club session, 45 mins, 4.21 miles @ 10:47 😰

This weather is unreal! I'm not complaining, we will have a long cold winter so soaking up the rays whenever I can. Tried to make sure I was drinking enough water throughout the day. Session again was 20 mins warm up then 8 * 3 mins with 1 min jog/walk recoveries. I did 5 last week so was hoping for 6 this week. Started off on the warm up and almost immediately felt terrible, this isn't unusual for me early in a run but it didn't really settle. I could feel the moisture content in the air I was sucking in, I can't run in humidity - some people love it! Anyway, warm up completed we did some strides which I also really struggled with and just did 3 sets. Into the field and lined up for the first 3 mins which came in at 9:11, not far off the first one last week but felt way harder and it went downhill from there. Only managed 4. Some days you just don't have it.

20 mins warm up @ 10:55

3 mins, .33 distance @ 9:11

2:58 mins, .32 distance @ 9:15

3.01 mins, .33 distance @ 9:18

3 mins, .30 distance @ 10:12

7 mins cooldown @ 10:40

Wednesday 6th September, Strength & Conditioning class 1 hour 😧

The club have arranged for a 6 week class so I signed up as I have been very remiss with the weights. Oh my god..... straight in at full tilt, no 'beginners' class to get us going, we were all banjaxed! It wasn't jumping around (thankfully) it was all weights based squats, lunges, single leg bridges etc. I'll be choosing my weights more carefully next week! Delighted though as I could really see where my weakness is and hopefully this will help all the little niggles I've been managing.

Thursday 7th September, 3 miles easy

Had a work meeting so couldn't make the club run, squeezed this in between meetings and headed to Doneraile for the tree cover. Also collected Woody's ashes from the vet today so it was nice to run in the park he loved thinking of him. Unfortunately the little wooden box is sealed shut so I can't scatter them as planned.

Legs felt heavy after the S&C last night and it was stinking hot so the pace was sloooow but still, 3 miles ticked off. I've decided to do the full Saturday hill session every 2nd week and do a longer Sunday run on the weeks I don't do the full hill session if that makes sense. Given the heat warning for Saturday, this seems like a good week to just do the warm up although Charleville is on Sunday and I want to go up and support. Will figure it out!

Annie get your Run · 10-09-2023 1:07pm

Saturday 9th September, 5.6 miles @ 11:08

Looked at the plan again and decided I would never do 6 miles on my own tomorrow so decided I'd do the warm up with the club and go from there. Very few there this morning due to Charleville tomorrow, I don't envy anyone taking part! My usual slower group were not there either. Did the warm up miles and went up to the meadow to suss it out and promptly ran back out again and just did the rest of the run on the flattest paths I could find! Some nice shelter there from the sun to but the nice cool air that was there when we started disappeared and it was hot. Legs felt tired, body felt tired so after a bathroom pitstop to splash cold water on my hot head, I decided I'd have to live with 5.6 miles instead of 6. The park was absolutely gorgeous in the September light with a beautiful mist along the meadows. I am so lucky to have this on my doorstep.

Sunday 10th September 3.51 recovery miles

Up early to do this in the forestry trails beside my house so I could head to Charleville and do some race supporting. A hilly route, total elevation 134m. I must run it in reverse next time as I've a feeling there's more climbing that way around... Just me and the rabbits out and loads of spider webs in the fir trees, it was still very warm at that hour, very glad not to be running a half marathon today..

11 miles on the bike around Charleville and out & back to the 3.5/10ish mile mark where the course loops. Lots of club mates out running, a great crew of Sanctuary Runners too and great to see the artist formally known as FerrisB getting a PB in very tough conditions. Runners passing at the 3.5 mile point already looked like they were struggling, a death march for many on the return bit when the passed again at 10 miles. Makes me wonder what I'm thinking signing up for Waterford!! Heavy rain then on my drive home so perfect timing!

Week 2 completed

Annie get your Run · 13-09-2023 7:45pm

Monday 11th September, Yoga, stretches & foam rolling

Tuesday 12th September Club session, 4 miles, 44 mins @ 10:51

Planning to race Rockchapel 5k on Friday and see if I can go sub 30, it's a fair while since I've been able to do that and it would be a nice marker for the training so coach suggested 3 x 3 mins after the warm up instead of the session prescribed which was 12 mins, 10 mins, 8 mins 6 mins! Splits were

25 mins warm up @11.15

3 mins .36 distance @ 8:30

3 mins .34 distance @ 8:55

Cool down 7 mins @ 10:29

A good bit faster than the last few of these in particular last week. Got stuck in a bit of traffic for the last one with the others doing longer stuff. The goal pace for Friday is 9:39 min miles so looking back at all the paces recently they've all been under that so in theory, I should be able...! Sun setting as I was finishing, dark when I got home 😥. Otherwise really enjoyable with lots of chat about Charleville.

Wednesday 13th September 4.34 miles, 50 mins @ 11:30

Decided to skip the S&C in favour of some easy miles. The latest weather warning may mean my plans for Rockchapel on Friday might be out the window. Lets see! A slow run with my new running friends who are targeting similar races over the rest of the year. Enjoyable but a bit tired after a few nights waking at 4am. Hopefully with the heat dying down that will rectify 🤞.

ariana` · 14-09-2023 10:38am

Best of luck with the 5k A. I hope the weather plays ball 🤞

Annie get your Run · 16-09-2023 12:26pm

Thursday 14th September, rest

Friday 15th September, rest...

With a close eye on the weather, I made the call not to drive the hour over to Rockchapel for the 5K. I'm not averse to running in the rain but was more concerned with the state of the roads after 24 hours constant rain and then I'd be driving home, still in heavy rain and the dark. Madness especially given the likelihood it would all be speedy club runners taking part. Decided I'd rock up to parkrun in the morning instead and surely I'd have as much chance of reaching my goal on a course I know like the back of my hand - hill & all! Spent the day moving furniture (still settling in 5 months later!) and hanging pictures.

Saturday 16th September, Mallow Castle parkrun, 3.1 miles @ 9:11 in 28:26 😍

Absolutely delighted this with this. The training is paying off, being consistent and sticking to a plan, I mean who knew 🤷. Arrived early, too early to even start my warm up! Chatted with some of the crew and then headed off for a slow jog including drills and strides. Lined up in the middle of the group and off we went. The first 200m are downhill so I used this to my advantage. Had the watch on average pace but no looking yet. Into the park and onto the flat the pace felt comfortable. Into the park proper and checked the pace, screen read 8:06 but I figured there's no real point in worrying about that until after the 1st mile has beeped. When the beep came, Mile 1 8:47 flashed up. Ok, faster than planned but I feel ok. G passed me somewhere on the first mile and she was breathing really heavily. I knew her last parkrun time was 30 mins so I didn't want to let her get to far ahead in case that's what she was running today.

I know I'll struggle in the last mile if I keep this up so pull back a little but a mini race of sorts has begun between G, me and another regular, M. I am running the racing line which, on a winding park path means I'm crossing from corner to corner. I'm sure I was driving them nuts but hey, today it IS a race! Around to the bridge to start the second lap and shout out from a clubmate who was marshalling & knew my goal. Mile 2 beeps 9:04. I just have to keep going for another 9 or 10 mins then it's all over. I was feeling it now. My right leg/hamstring buzzing and was struggling with my breathing, the lactate was starting to accumulate. I adjusted my stride a bit and deliberately slowed again - I knew I was going to get a sub 30 and it was just a matter of how much time I would leak on the last mile as to how much over it would be and taking into account the 200m UPHILL finish..

Mile 3 beeped 9:35. G & M both pass me as we go uphill into the castle grounds - let them go AM, just focus on pumping your arms and legs. You've run bigger hills in Doneraile. up the hill around the corner to the finish line, calling for the time as I cross the line to hear 28:XX - whoop!!!! .58 for the last bit.

Ok, I know the goal was 9:39 a mile so zero marks for sticking with the plan but I was comfortable on that first mile and not terribly uncomfortable on the 2nd mile. The 3rd mile hurt but so it should! One of my club mates went to the race last night & he said it was dry in Rockchapel but that the route was slightly downhill for 2.5km and then a drag back the same way for 2.5km. There were about 7 or 8 runners between 29 - 31 mins there so I wouldn't have been on my own. Good to know for future events. Off home, tired but very happy.

Hoping to make the club long run tomorrow.

Hope is a good thing, maybe even the best of things.

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