From minutes to miles

annapr wrote: »

You wouldn't ask that if you saw her falling out the door this morning :pac: :pac:

You make it sound as if I was drunk!! I was multi tasking....

FD, did you miss the part where I had 25 minutes to get fed, watered, washed and dressed etc, hair brushing was the least of my worry. Being thrown in a bobbin with a hair band and going to get sweaty anyway

Last week was disjointed with the race preparation and I had gone off plan so I decided to repeat the week from the plan. I'm in no rush to finish it so figured it will help to build as planned.

Monday - Rest

Body felt ok after the 5 mile, just a bit tired. Wanted to rest the foot and it timed well with the football.

Tuesday - 35 minutes easy (3.37 miles @ 10:23)

Met a couple of friends in the pub after work to catch up. I was very civilised with my pot of tea until I went off to get changed in the loos. A tiring run, last mile or so uphill. Had initially thought of adding on 10 minutes to hit the prescribed 45 but thought I was better off calling it a day.

Wednesday - Football

Thursday - Rest

Friday - 55 minutes easy (5.37 miles @ 10:15)

Wanting a bit of variety from St. Anne's, Raheny etc I headed towards Killester, around Clontarf and looping back to retrace my steps home. Didn't feel particularly fresh on this, was happy to have it done and relax at home for the evening.

Saturday - 6.95 miles inc St. Anne's parkrun speed session

The plan called for 60 minutes total with 30 minutes at M-effort so I figured slotting this in with parkrun would allow me to do both. Ran from the house to the park and down the avenue with 20 minutes bringing me to the congregation area just as people were starting to head to the start line, perfect timing. Bumped into Murph_d arriving as a straggler as well for a quick chat before he headed off to the speedy end.

Got started and after initially being a bit boxed in I settled into a good groove. Felt pretty good, body felt strong and I had to remind myself to slow down a bit and not to overdo it as a session. Even with that I ended up closer to tempo than M-effort but it was enjoyable and good to have the distraction of doing it around others and not solo. Mt. Playground put manners on me both times but I just focused on trying to go up strong. I did lose all sense of non-competitiveness heading for the finish with one woman just ahead of me....I can get her says I to myself as I put on the sprint to get past :rolleyes: Splits were 9:09, 9:10 & 8:53 for a finish of 27:53.

Coffee after and chats with Murph, FBOT & kennyG before heading off on my easy cooldown home.

20 minutes w/u - 2 miles @ 10:01
parkrun - 27:53
20 minutes c/d - 1.88 miles @ 10:38

Sunday - 80 minutes easy (7.85 miles @ 10:11)

Met Annpr for this, heading towards the park, taking in the avenue, parkrun loop, back towards mine and accompanying her down the Malahide Road for a bit before turning home. I was glad of the company, as tough going as I found it today I would have struggled big time by myself. It was very warm, in an oppressive and heavy way and I was sweating buckets. Glad to get this one done, all about time on feet. Possibly a bit too fast but we were distracted with the chatting and shared need for water

Happy with 23.55 miles for the week. Not looking to push too much further overall, continuing the foot maintenance by icing as I type. I do need to look at my sleep and diet though. Of the last 4 weekend mornings I've slept through the alarm pre parkrun/race three times and two evenings in the last few days I've ended up on 3 hour mega naps. Need to get better again with pre and post run fuelling, especially now I'm back in a routine of consistency.

Quick update on last week before I forget it all....

Monday - Rest

Tuesday - 65 mins inc 33 @ tempo (6.87 miles)

Headed to the same area as last time for this and was feeling a bit apprehensive about the session, it's the longest one of these on the plan. Warm up from the house down for 20 minutes before starting on the tempo. I was working hard, in an tough but sustainable way. The undulation going though the village and onto the Howth Road was a bit sapping but the pace didn't drop too much. In the last few minutes though I was definitely feeling it, any time I felt I was flagging I encouraged myself with thoughts of a general you can do this, imagine it's the end of a race....etc etc. It worked, but too good in a way as the pace would pick up quicker than probably intended for the session. Cool down after home, was tired after this one but happy to have it done.

20 mins w/u @ 10:02
33 mins tempo @ 8:50
12 mins c/d @ 10:32

Wednesday - 30 mins recovery (2.79 miles @ 10:46)

No football, so a short and easy local shuffle to loosen out the legs after yesterday.

Thursday - Pilates/Rest

This started back in work a few weeks ago, I kept forgetting to record it. Good to be back to it, I think it does make a difference. Rest day aside from that.

Friday - 45 mins easy (4.73 miles @ 10:19)

Undulating route, in the absolute torrential rain. Only window for a run so accepted it and went out the door. Within 5 minutes my feet were soaked, the puddles were unavoidable, a taxi had driven through a puddle and splashed my entire right side (on purpose I'd swear) and I was sodden. I felt great though, legs felt good and I actually enjoyed this!

Saturday - 80 mins easy (7.96 miles @ 10:03) inc St. Anne's parkun

Switched my longer one to Saturday as I knew I'd be tight on time with the match on Sunday. Left the house, headed for St. Anne's as I'd decided to incorporate parkrun. I thought it would help with any fatigue like last week. Passed Duanington on the avenue (not looking like he was struggling with a session) and the sun was splitting the stones, quite warm. Jumped in with the parkrun just as it was starting. Hadn't reset my watch so no clue of parkrun time, I just wanted to take it easy and not be tempted to push it too much. Time was 29:50 in the end. job done. Bit disjointed for the next bit, I hung around to see if they needed a hand with token sorting but they seemed to be elsewhere so I headed off. I was well rested for the last bit so not a continuous 80 mins but still time on feet overall.

Sunday - 55 mins easy (5.40 miles @ 10:12)

A similar route to Friday just for a change, felt a bit tired on this one. I wasn't out that early but the streets seemed empty, didn't pass many other runners - everyone must have been preparing for the match!

So 27.39 miles for the week, probably my highest since last June/July I'd say. I also always forget to mention my weekly cycling. It's about 75kms for the week and I always forget about it as I just consider it my commute as opposed to exercise. So I suppose there's that too.

Mrs Mc wrote: »

Wow Laura that's a great weeks work and great sessions. Got soaked as well on Friday it was some downpour but you definately got an inner 'I am wonderful ' glow when out running in it.

Thanks Mrs, I saw that too! Yeah once I got past the initial getting soaked bit it was. Something satisfying about doing productive going past traffic etc! Happy to have some consistency alright. I hoe you're recovering from the weekend, some 24 hours I'd say even as a support team!

Monday - Rest

Tuesday - 5.91 miles including Raheny 2 mile race

Decided to do one of the Raheny summer series races in lieu of a session this week. 20 minutes warm up from the house to the clubhouse for registration and back to the start line. Jogged down with the sun splitting the stones, post registration it was torrential but at least I missed it. Wasn't feeling great on the warm up to be honest, legs felt weak and I was lacking energy. Didn't know if it was nerves or an off day. Lined up right at the back of the field, decent turn out. Settled into a pace, legs felt wobbly initially but then they were ok once I got my momentum but the surface didn't have much grip after the rain. Was just ahead of one lady for the first section until she went past and tucked in right in front of me. Slowed me slightly but I was ok with that as I didn't want to go out too fast. Felt the pace slowing too much though after a minute so I went past and had another woman up ahead. Focused on just keeping her at the same distance at least and try close in bit by bit. I noticed she adjusted her route to avoid going through a puddle so that gave me confidence. Went through halfway just at 8 minutes and my buddy was just in front. Tucked in behind her for a minute and went past on the stretch on the Howth Road. Turning alongside the park I could hear her so I knew she hadn't dropped off too much and was sticking with me. The pace had slowed a touch so just used her presence as momentum to keep the head down. Coming to the puddle I went through and kept an ear out...*splash*....crap, she is determined to stick with me and also isn't that far behind. Taking the last turn I tried to put a burst on to open a gap but I could hear her right on my shoulder. To my horror she drew alongside me and then edged in front. My first thought was I was done for, I was caught and that was it. I then remembered the opinions on the "finishing kick" thread about red zones, and Dubgal in particular saying there's always something left and the reference to someone, Delaney maybe, being trained to put a kick on no matter what. So off I went with new motivation, drew back alongside, she pushed, I pushed and before I knew it we were in a neck and neck sprint for the finish. I edged it by one second. It was my first time in forever being involved in a proper dash like that and it was a good feeling. Hilarious in one way, two grown women pushing like madwomen for nothing more than the difference of a second and one place in a tiny local race :rolleyes: Had a good chat with her after, both laughing about how we spurred each other on and could hear the other chasing behind at different stages.

At first I thought I was closer to my PB than I was, I misheard the times at the end, when I looked at my watch a few minutes later it didn't seem right and the official time confirmed it as 16:02. Still very happy with that, my PB is 15:52 so it's not too far off and the race was on tired legs off my highest week in a year. Took 27 seconds off my last 2 mile in Clonliffe so going in the right direction. Jogged back home for a 20 minute cool down.

Wednesday - 45 minutes very easy (4.22 miles @ 10:39)

No football, local easy run to loosen out the legs after yesterday including a nice loop in St. Anne's.

Thursday - Pilates/rest

Friday - 60 minutes easy (5.73 miles @ 10:28)

Commute run home from work with a bit extra tacked on. Happy to have it done, the drags in the last couple of miles are a bit energy sapping with the bag.

Saturday - 85 minutes easy (8.52 miles @ 9:59)

Up early to jog down to parkrun and do something similar to last week. Bumped into BungyGirl, announced happily that I was early for a change to which she replied "eh, it's 9:30" - first time I've heard the briefing in a while and people weren't led off to start yet - that's early in my book. Took it fairly handy around the route, not quite easy pace but not uncomfortable either, time of 29:32. Brings down the overall run pace. Did the second lap with a woman I bumped into at Raheny mid week and offered some encouragement, nice to have a distraction of company. Didn't hang around too long after, did the rest of the required time. Longest run in about a year I'd say.

Sunday - 45 minutes easy-ish (4.52 miles @ 9:57)

Bit faster than it should have been but the first couple of miles were a good bit downhill, I was running home from something I had to go to this afternoon so a different route. Legs felt good but the sun was warm and I was slightly dehydrated from some previous night drinking, happy to finish and get some water into me.

Total of 28.91 miles for the week so can't complain. Football should be back this week though and it's also a stepback week so that will drop back again. This week now is the last week of the plan. I feel it's gone well, times are improving so hopefully some PB's aren't too far away.