But its cold outside

Thanks B, i find sometimes I get a headache after any session in the heat but I just drink plenty of Zero in my water for the rest of the day.

Zero tabs on offer on Wiggle last week so stocked up, got them at half price!! just checked still on offer!!

http://www.wiggle.com/high5-zero-electrolyte-drink-20-tabs/

Friday 29th July
Plan Rest
Actual Recovery

Continuing with the July running streak, this was a recovery run with the dog, again she wasn't impressed with the short run and sulked behind on the way home.
Sports massage Thursday evening showed that my legs are in good nick and the calf muscles are not as bad as i feared. However the front of the legs along the shin bone is where the problem is so, icing and more stretching on the cards. Hips were very tight and although they don't bother me running, generally moving around, especially going from sitting to standing i'm like an auld one!!! 2.5 hrs daily in the car along with 8hrs at a desk doesn't help so I need to be more conscious of movement breaks during the day.
Could feel the hips bruising while doing the recovery run

Total 2.01m in 22.26 @ 11.10

Saturday 30th July
Plan: 1m easy, 2 x 15 mins @ 8.20 off 4 mins recovery, 1m CD
Actual: 1m easy, 2 x 15 mins @ 8.20 off 4 mins recovery, 1m CD

Busy all day with kids activities so at 6.45 I snuck out the front door without the dog and headed down the main road for this. Could still feel the hip treatment on the slow warm up, but never felt it on the 2 faster sections, and felt it again on the cool down.

Found it much easier to get my pace early on and maintain it than on previous sessions and this was a lovely run. While heading back, the rain came and i could have done with a high vis or brighter coloured t-shirt as it was quite dark on finishing.
9.43,
15 mins @ 8.17 = 1.81m,
15 mins @ 8.16 = 1.81m
9.36

Total 6.51m in 58:01 @ 8.55

Sunday 31st July
Plan 12m
Actual 12m easy

Headed out to get this done before i headed to the midlands for my Aunt & Uncle's 50th Wedding Anniversary.
the body was tired and the body decided the pace, first 6 miles came in slower than 10 min miles, the next 6 came in faster than 10 min miles. plenty of hills and bumps & lumps to keep this interesting. Not a peep out of the hips or legs.

10.15, 10.07, 10.03, 10.11, 10.15, 10.04, 9.58, 9.57, 9.56, 9.55, 9.57, 9.56, 9.46(.54)

Total 12.54m in 2:05 @ 10.02m

So that brings July to a close and i managed to run every day for July, 31/31 runs, giving myself a first ever run streak of 32 days. Now i'm wondering if there is any benefit in these run streaks or are full rest days more important, especially during marathon training.

Maybe i should rest today?? decisions, decisions

WTD: 39.14m
MTD: 179.29m
YTD: 965.32m

ThebitterLemon wrote: »

If you can make the recovery runs very very easy, I used to find them really beneficial, better than a total rest day in my opinion. Obviously if your wrecked/stressed then you should take the test

TbL

Thanks C, yes that was my thinking but wasn't sure, first mile out its like trying to get the body to slow down and is slow but more the bottom end of easy pace but not full recovery pace but the return mile usually is proper recovery pace. I try to get the young one to come with me sometimes as that way i'm assured of recovery rate but shes not always willing!!

Week 6 of 18 DCM 2016

Plan for the week
Mon| Tue| Wed| Thurs| Fri| Sat| Sun
Rest| 5m Easy| 6m Steady | 5m easy | Rest| 1m wu, 15 mins @ 8.45/ 4 mins rec, 5 x 2min @ 7.30 off 2min rec, 15min @ 8.45, 1m | ?? not sure yet, waiting for coach to get back to me|.


Monday 1st Aug
Plan Rest
Actual 2.05m recovery

After taking account of advise here and consulting with coach, went for the usual trot with the dog. Felt great after it.

10.57, 11.06,
Total 2.05m in 22.35 @ 11.01


Tuesday 2nd August
Plan 5m Easy
Actual 5m Easy

Summer break is over and the kids were due back at running club. Younglad had extra football training in prep for semifinal on Saturday, and eldest one had girls training, so took the youngest one over to the running.

I did the warmup and drills and stretching with the group and then headed off for my easy miles, all more or less on grass, just the length of the football pitch on driveway. left calf was very tight during first mins but was fine after a mile or so...

Quite a warm evening but with a light drizzle falling and a lovely wind at the bottom of the pitches when i got up on a bit of a hill!!! Had to include the warmup as mileage in the run as I ran out of time and had to fly back to our own local football club to collect the other two kids from their training.

11.12(.36wu), 9.56, 9.38, 9.39, 9.48, 9.57(.74)

Total 5.10m in 50.24 @ 9.53

Wednesday 3rd August
Plan 6m Steady
Actual 6m Steady

I went to the car for the gear at lunchtime but was blown across the carpark :rolleyes: so decided to leave it untill later, cause i'm a wuss!!!!

Got home and was tired after eating crap food all day, and didn't fancy running. Contemplated leaving it and taking a rest day, but have a sports massage booked in for friday so wont have any spare day to do the run so after vegging for an hour or so and watching crap soaps that i haven't seen in years & years, i put on gear , got the dog and just went for it.
Raining when i set off but it was light enough and didn't really bother me, the wind wasn't too bad either. Within half a mile i was flying and trying to keep it within the steady range....oops just outside if for a few of them but felt great.

9.24, 9.17, 9.12, 9.17, 9.17, 9.17, 9.12(.30)

Total 6.30m in 58.29 @ 9.17

Running Streak 35/35 days:D

WTD: 13.45m
MTD: 13.45m
YTD: 978.77

I heard entries are up in the 15,000s so made the final decision and took the plunge and entered...onwards we go!!!:D

Duleek 10k next week, Athlone half in Sept, 3/4 marathon in Oct and then, Dublin marathon - that's the plan.

Thursday 4th August
Plan 5m
Actual 5m

Had a very tight window to get this done before i had to bring the big one off to football match, her first in the neighbouring clubs team colours!! Anyway kept it slow despite the time pressure. I got home and she was waiting impatiently for me, even though she had lots of time!!! Quickest shower ever , heated the dinner and away with us. Ate the dinner in the car :rolleyes: while the girls did their warm up, great win by 12 pts for them too!!!

10.05, 10.07, 9.58, 9.47, 9.54, 9.53(.10)
Total 5.10m in 50:50 @ 9.58

Friday 5th August
Plan Rest
Actual 1.6m Recovery

Sports massage after work, bit more treatment on the hips and calves and he taped my right IT band as it a bit sore, when not running!!
Kept this slow and short.

Total 1.60m in 18:00 @ 11.16

Saturday 6th August
Plan 1m wu, 12 mins @8.45, 3min rec, 5 x 2mins @ 7.30 off 2mins rec, 12 mins @ 8.45, 1, cd.
Actual 1m wu, 12 mins @8.45, 3min rec, 5 x 2mins @ 7.30 off 2mins rec, 12 mins @ 8.45, 1, cd.

Was out walking with the kids & dogs and legs weren't feeling the best, dropped the kids back home and headed out for this. It was just after 4.30 and the sun was beaming down on me and boy was it hot & stuffy, ah no what am i about to do, foolish me should have tried to do it earlier!!!:eek:

Decided to give it a go and if i had to bail i would but sure i wouldn't know until I tried!!! Turned out to be one of those great runs, got my fist 8.45 pace pretty much straight away and it felt like easy pace, so all good.

But not so easy to get the 7.30 pace, first 2, too fast. Then I turned back for home for the 3rd rep and straight into a really strong headwind that i had to really work in. I had this headwind pretty much until i got home and it was really refreshing. The 8.45 pace again was pretty consistent and i really enjoyed this session.

wu, 10.01,
12 mins @ 8.42 =1.38m,
7.24, 7.20, 7.27, 7.29, 7.26
12 mins @ 8.42 =1.38m,
cd, 9.55

Total 7.30m in 1:06:55 @ 9.10

WTD: 27.45m
MTD: 27.45m
YTD: 992.77m woop woop nearly there!!!!

Week 7 of 18 DCM 2016

Plan for the week
Mon| Tue| Wed| Thurs| Fri| Sat| Sun
Rest| 5m Easy| 1m easy, 6 * 400 @7.20 off 2min rec, 1m easy | 5m easy | Rest| 20 min rec | 10k Race|


Monday 8th Aug
Plan Rest
Actual 2.05m recovery

kept this easy, bit of an issue with the stomach since yesterday. Got it done before the younglads football match, lovely sunny run, but freezing cold later when on the sidelines!! Autumn is definitely here.

11.03, 11.08.
Total 2.05m in 22.46 @ 11.06


Tuesday 9th August
Plan 5m Easy
Actual 5m Easy

Felt very creaky for the first mile & a half of this run and felt like i was shuffling along. Thought to myself, I'm due a bad run this must be it!!!
But I made a conscious effort to relax, changed to slower, longer stride and it turned into a different run completely. much better for the last 4 miles and enjoyed it after that. My arms were freezing on this, phone showing 19 degrees but real feel 13 degrees, have to agree, a nip in the air.

10.11, 9.55, 9.52, 9.58, 9.55, 9.55(.35)

Total 5.35m in 53.19 @ 9.58


Running Streak 41/41 days:D

WTD: 7.40
MTD: 47.07m
YTD: 1012.39m

Sunday 14th August
Plan 10k race
Actual Duleek & District 10k Race

PB 49:58 from June 2013 - unless things went all wrong, i was after a big PB.
I did this race last year in 50.20 when i was seeing how far away my fitness I had fallen from the time i wasn't training in 2014/2015 and how much work i had to do to get back to full fitness.

Set off today ahead of the 50 mins pacer. I lined up alongside 2 club mates but within 50m they were gone way ahead. I resisted the urge to follow them as i glanced at the watch and it was showing 7.23 pace. I settled into a nice rhythm. Mile 1 came in at 7.55 I only had average pace showing on the watch as i was determined to run by feel. I had a figure in my head of where i need to be to get the PB i wanted but after mile 1 I was way off, so i upped the pace slightly. although i was a little cold with goosebumps on my arm while doing my 1m warm up, i was not sweating quite a bit and it was running from my hair!!:eek:
mile 2 was a gradual climb along the main road, a bit better but still plenty of work to do. I was working but comfortable without feeling under pressure, we turned off the main road and onto the country roads, came in at 7.49 Mile 3 continues on winding country road with all the locals out supporting and plent of sneaky inclines and declines. Mile 3 was 7.33.
I kind of settled here and was feeling good and strong and we had a climb up over the railway bridge here, i passed 3 runners onthe way up here and let go on the downhill, mile 4 was 7.29.
I forgot to stop after the downhill and was overcooked for this mile, felt wrecked and was having difficulty breathing, slowed slightly and regained the breathing and composure, felt if i could maintain my pace id still get in around 48 mins. mile 5 came in at 7.46,
Because watch was only showing avg pace, i had no idea if i was 1 or 2 miles from home and last i could remember seeing was 7km marker . I had to unlock the watch and take a look at the distance and was delighted to see 5.4 ont he watch so only a mile to go. i got a second wind here and took off again. I hadn't been passed by anyone since inside the first mile when i was taking it handy but a guy i had passed before the end of mile 5 came back at me when i was struggling, passed my and away with hime. i had him in my sights and i was using him as a target, paseed a few more along hear and knew we were in closing stages. Mile 6 7.09where did that come from???:eek:

6.37 pace
Had to go to the side after i finished and although i had a couple of heaves there was nothing to come out. I gave it my all and was delight to see 47.22 on the Garmin.

Had to head straight home after the race but when i got home legs were in bits so flew out for 1.5m cooldown, home quickest shower & lunch ever and off to Balbriggan with eldest for football match!! All the driving has the legs feeling quite tight this evening so looking forward to my recovery run tomorrow!!! Also enjoying a PB beer (or two);) haven't had any beer in a few weeks!!!

Race: 7.55, 7.49, 7.33, 7.29, 7.46, 7.09, 6.37(.26) 6.26m @ 7.34
Garmin: 47:22
My Run results: Gross 47.27
Net 47.27!!!
Position: 22nd Female
6th F40

Warm up 1.02 @ 10.27
& CD 1.60 @ 10.20

EDIT Chip time updated to 47:21
I've this mad notion of trying to get a PB in all distance this year seeing as i'm fitter than ever before.
So far the 5k, 6k, 10k, 10m and marathon PBs have been obtained, just the 5m & half marathon to get and another marathon PB wouldn't be sniffed at either!!!


WTD: 31.06m
MTD: 70:73m
YTD: 1036.05m