Chasing the sub 50 10k - for what seems like forever

Bluesquare · 24-07-2016 10:31PM

Thanks all ! The gel thing is silly I know but somehow it gives me a boost - it's probably the little walk. I need to get over the urge to stop at all ! Wish I could do a sweet local 10k in a couple of weeks but it's hemmed in bewteen the Rock n roll and the ten miler in pheonix park. And I do have to train for this marathon ! Sigh

Thinking of trying to aim for 155 for the rock n roll. I think I have that in my legs.
If I manage that then maybe 410 might be a realistic marathon goal . I need to get that right .

tailgunner · 25-07-2016 08:55AM

You must be in great shape if it was one of your more comfortable races and you still managed a PB! Well done, sub-50 is there for the taking very soon.

Bluesquare · 25-07-2016 10:34PM

Feels like it's very close all right - have to be patient and wait until after Berlin . Have a half marathon and a ten miler to squash in between the long runs !

There is talk of doing Dublin after Berlin. "For the medal . Cause it's nice. Not to race it mind , just for the medal you know. " I'll never go sub 50!

Bluesquare · 26-07-2016 12:38PM

tailgunner wrote: »

You must be in great shape if it was one of your more comfortable races and you still managed a PB! Well done, sub-50 is there for the taking very soon.

I think I must have been on a runners high writing that race report! I keep having flash backs of stitches and breathing through them and hearing the pitter patter of what I thought was my buddy sneaking up behind me only to pass me at the end etc!!! Still I do remember thinking I am feeling strong ! I have got this!

Bluesquare · 27-07-2016 08:50AM

So 28.4 k done last night. Relieved to have done a proper long run finally. Legs especially calves stiff today ! Won't get a chance to do a recovary run. Boo

Anyways weather was back to long run standard .Rain, rain and rain. We were due to start at 630 but due to a late show by the coach it was 7 before we set off in the monsoon . The first 4K was complete at an average pace of 6.05. The sky at this stage was looking way to dark for comfortable country road excursions so the next 5k into town was at marathon pace (5:41) . This was not a pleasant experience , we were drenched clothes stuck to us , a very unflattering look too I may add. The plan called for 28k with 10k PMP at the end - so it was decided that the 5k could be some of the pick up. The next six k was complete on hilly town terrain , again at approx 6:05 min k.

We cut the town running down to get back on the country road before it was too late . Needless to say at this stage it was even darker - it was about 830 setting off from town . So again the next 5k/6k was at a PMP. At this stage I was really feeling Sunday's race in my legs and feet felt like they were sprouting blisters. The plan again was to slow down when we reached a footpath as the fast part was done - not in the right place sure but done. At this stage my breathing was whistling - like an old kettle - sound a bit wheezy but it wasn't my chest , must have been some allergy - it has happened before and it's very off putting! Of course the guys just kept running at that pace . I gave myself a good talking too - "look you" I said "you can't keep this up for another 7k - your not in a race , hell you just did a race - slow down!"

So I pulled pack - doing first 2k byself in 6:05. The next k I slowed down again 6:25 min We had to make up for lost distance so had to run 2k up to next village on footpath and then double back. My legs were very tired at this stage , I needed a distraction so started singing complete songs in my head - songs I knew the words to, which turns out is two songs. Settled on one and sang the first verse and chorus over and over . " do you have the time , to listen to me me whine , about nothing and everything all at once " . The guys passed me as they compete their last lap muttering stuff like nearly there and have to poo chat later!

So I complete my last section in 6:14 . When I got to 28k I was afraid to stop as I reckoned I may not make it to the car ! So I kept running finishing at 28.4 k. Brief stretch and chat and into car in soaking wet gear . After about 2 mins thought I was going to have to pull over to be sick ! Held it together for the short journey , urge passed and I drank recovery shake with a bag of tayto straight away ! Followed by a protein bar a cup of tea and some toffee pops.

Legs felt stiff straight away . Starving now and think I maybe de-hydrated. Have a yummy breakfast planned so yay! Oh yeah total run complete I average 6:00 min k. Too fast I hear you say . The plan calls for 10k at PMP - I know the slow bits should be slower but running with a group albeit one slightly faster then me makes it hard to go slower .

Bluesquare · 29-07-2016 08:57AM

Tough running week for me so far . Have only done three runs but they have been tough -10k race Sunday, 28.4 k Tuesday and 13k tempo like thing last night. Thankfully this weekend is a step back week long run wise with only 20k to do . Leaving it until Sunday morning . Then fingers crossed we have a mini taper for the half next week because I need it!! Still debating over plan for half - run by feel as per the Fingal 10k or set a target and go for it . I think as I have said before 155 is reasonable but calculators have me at 153 based on the 10k . The rock n roll is hilly so probably need to be conservative . Using the half to pick a target time for the big one so don't want to mess it up! Why do I have to over think everything.

Last night was to be a tempo for 6k with a 4K warm up and 3k Cool down .

Of course the warm up didn't really happen - the first k was slightly slower (5:53)- then the rest of the warm up pace about 5:25- no one really planned on actually speeding up because of tired legs from Tuesday. So the next couple of k continued at similar effort depending on terrain (5:34,5:14,5:31,5:16,5:09;517). This for me felt quite hard and felt like I was really pushing it falling behind the group in the last 500m by about maybe 75/100m. I sure as hell took the cool down mind and relaxed back down to my fall back pace of around 6:05 min k for the remainder . Overall the run was 13k @ 5:34

Really need a nice relaxed recovery run today - calves a bit tight . Haven't seen the new schedule yet but it has been suggested that the weekly sessions will increase in distance .

Bluesquare · 29-07-2016 06:51PM

Recovery run done . It's getting easier to go slow on these runs as my legs are more tired as the weeks go on.

I managed - wait- for it 5k @ 6:23 . That has to be a decent recovary pace . 3k in the middle on grass.

Bluesquare · 01-08-2016 08:32PM

So tired today. Had a great night out last night after a tough 8 days of training.Currently moving like a a minute old baby deer. Not a great plan I know!
Anyways yesterday was a step back week only 20k required - 12k of which was alleged to be done at PMP. That was never going to happen as my legs were still feeling the burn from last weeks runs.

Run felt tough on legs and incredibly slow - terrain was hilly which didn't help engage the happy feeling . My partners in pain took off at about 4K to go up a massive hill. I however didn't I stayed plodding at my own pace - seemed like a pointless endeavour .

I'm afraid that the run also didn't quite get to the 20km mark - it finished at 19.76. I refused to run past my car - and sat watching the others car park run for a bit. That's the .2 bit of my marathon ruined (noooooooo) Didn't look at watch till end and was surprised to see the speed was 6:05. Felt like we were going much slower.

After the run I though hey what's the best thing for tired sore legs ?? I know a 5 hour visit to the zoo - and let's park a mile from the entrance for good measure! Oh and finish up the day with dinner and wine and dancing . Smart

Thankfully we have schedule light this week. Going to try book sports massage for Wednesday. Legs need to be minded now. No recovery run complete - an afternoon spent strolling around malahaide castle will have to suffice!

Bluesquare · 02-08-2016 09:26PM

Legs very wobbly this morning - achey all over especially ankles and knees and hamstring . Obviously last week taking its toll.

I was determined to make tonight's run easy - hung back with the slower guys in the group and than slowed again when they picked up. Nothing to be achieved by pushing it tonight . The plan called for easy , my legs hurt and I am supposed to be tapering .

Not feeling the marathon love.

So 11k @ 6:03 min k. Legs really sore and heavy at the end . My butt even hurts . Good job I have a rub tomorrow !

Bluesquare · 04-08-2016 04:09PM

Legs feeling like almost new today although haven't tried run on them yet! Massage was very unpleasant . Good news is legs are in OK shape - one very knotted left calf and two tight abducters. He was surprised that these had not been bothering me - I'm like everything is bothering me ! Vague recollection at 16k of my 20k on Sunday of my calf playing up but the niggle went away some I moved on!

I think my body hates me though - have a cold /allergy thing going on just before another half marathon ! Sipping away At vitamin c and drinking water. Still the race can't be as bad as cork can it?

Bluesquare · 05-08-2016 09:28AM

8k yesterday as a final jaunt before Sunday . Tried my best to go slow . Totally convinced I'm working just as hard to move slower . Legs thank me but work rate on cardiovascular system seems similar ???? Really need to get a heart rate monitor . The fun to be had with statistics . Thing is then I can't imagine having energy to go faster - and faster for 13.1 miles/26.2 miles. I am trusting this is not the case as the heavy leg syndrome happened before Fingal as well!

Garmin was playing up - I glanced at it where I knew I was at 1k and it was showing .59, then it seem to readjust but to .92 clocking the first k at 7:36. Weird. I so need a new watch! Total 8k @ 10:13- taking out the anomaly .

I did a k fast just remembered ! I was panicked I wouldn't be able to run at half marathon pace and wanted to know how it felt so picked up for exactly 1k @5:25.

Not panicked about race - windy and hilly couldn't be worse combination but I'm ok with that . It's only a race.

Maximus Alexander · 05-08-2016 09:36AM

Bluesquare wrote: »

Totally convinced I'm working just as hard to move slower . Legs thank me but work rate on cardiovascular system seems similar ????

I'm totally pulling this out of my arse rather than it being based on science and stuff, but when I started slowing down my easy pace I felt the same. The heart rate monitor sort of backed it up too, with the difference between say 5:50 and 6:20 not being close to as much as I expected. But it dropped markedly over a couple of months and now there's a big difference.

So, my guess is that it might be something along the lines of: You're not very efficient at running slower because you haven't been practicing it. It's worth sticking with it though, I rarely feel wiped out like I used to even though my mileage has risen dramatically.

annapr · 05-08-2016 09:51AM

So, if you put your marathon pace into any of the calculators (e.g., McMillan), what does it suggest your easy, LSR and other training paces should be?

Good luck on Sunday!

Kennyg71 · 05-08-2016 11:55AM

Best luck Sunday,just take it as it comes and have a good one.

tailgunner · 05-08-2016 01:52PM

Didn't realise your half was so soon, best of luck on Sunday!

Bluesquare · 07-08-2016 03:30PM

Thanks guys for the well wishes!

Well that wasn't a pleasant race - it just kept giving . Hills, heat, wind , dodgy Mile/km markings . It must have been difficult to run the race line as everyone seem to get 21.35 on their garmins I would like to say this messed up my pacing but no I messed up my pacing!

The bus collected us a bit early for the 30 min drive to Dublin meaning a 515 wake up call - and lots of hanging around and visiting the loo and revisiting the loo etc. After a heavy day in tayto park yesterday I was a wee bit tired starting out .

I had put myself in a lower corral because I thought that's where my buddies would be and I thought a million people were doing the race and if I didn't get to stand beside for that ten minutes the world would end . Anyways this mean I started toofast - I was losely aiming for 155 so thought I'll try to run bewteen 5:20 and 5:27 . So first 3k I ran 5:20,5:23,5:24 , the 3k market seemed o be out 200m or so I sped up to 5:16 and 519. Slowed down to 5:32 for a nice hill and back to 5:19 and up to 5:25.

Started to feel tired at this stage - I couldn't understand why I had ran 8k 4 mins faster in the 10k the previous week and felt better. So I took a gel - this k was 5:44 as a nice downhill more or less cancelled out the stop. Why do I keep stopping !! It's a new thing this year !

The next 2k I was feeling ok again although would have happily stopped at 10k (5:25,5:15) then my number unattached itself and I had to stop and re pin. The sun was very hot for about 2k around this point. After this I started to fade again and was wondering why am I doing this , this is pointless . Sure 500 bucks on flights to Berlin is nothing . I don't care . Oh just have another gel and a little walk . Things got really hairy after this with hills and wind and that little man in my head not caring a damn how this ended up as long as it ended. Legs starting aching - groin was sore and left calf niggley . Was wondering was I cramping because legs felt sore and tight all over but then figured it was probably just the miles in my legs. Thinking maybe physio again for a deep tissue massage .
Splits from here:
5:51,6:21,6:04;5:14,5:44,5:48,5:51,6:35,5:27

With 4 mins of random dodgy lapping on my phone .

So I was all over the place . Obviously no need for all the messing or most of it anyway if I could still finish strong . Half marathon is too long for me to be in my brain .

I am so just running Berlin to finish . No mental stamina . Finished just under the two hours. On the bright side - everyone seemed to find it tough and I didn't do too bad comparatively .

Maximus Alexander · 07-08-2016 04:06PM

Im sorry it didn't go as you had hoped but sub 2 is nothing to be sniffed at, well done! It's muggy out there and as someone who is affected by it I feel for you.

Bluesquare · 07-08-2016 04:13PM

Maximus Alexander wrote: »

Im sorry it didn't go as you had hoped but sub 2 is nothing to be sniffed at, well done! It's muggy out there and as someone who is affected by it I feel for you.

Thanks Max! Just glad it's over now .

Bluesquare · 07-08-2016 08:32PM

Maximus Alexander wrote: »

Im sorry it didn't go as you had hoped but sub 2 is nothing to be sniffed at, well done! It's muggy out there and as someone who is affected by it I feel for you.

Ps max - I was thinking of what you said at the end and it may have giving me a the kick to the finish - I was running fierce slow and I'm like hold on I'm an inefficient runner so if I speed up all still feel the same pain . Pity I didn't think of it sooner !

Maximus Alexander · 07-08-2016 08:48PM

Oh no that's the total opposite of what I intended. I was trying to encourage you to practice going slower!

:D

tailgunner · 08-08-2016 11:25AM

Sorry to hear it didn't go to plan. Like you said, it sounds like a lot of people had a tough day out. How are the legs feeling after it?

Bluesquare · 10-08-2016 10:34PM

Maximus Alexander wrote: »

Oh no that's the total opposite of what I intended. I was trying to encourage you to practice going slower! :D

Don't worry I'm still practising the going slower bit!

Bluesquare · 10-08-2016 10:35PM

tailgunner wrote: »

Sorry to hear it didn't go to plan. Like you said, it sounds like a lot of people had a tough day out. How are the legs feeling after it?

Legs were a bit tight after - heck they were tight during ! They are fine now and looking forward to an 18 mile run on Saturday !

Bluesquare · 10-08-2016 10:41PM

Okay so I panicked - like 600 hundred other folk. As a good Irish citizen I felt it to be my civic duty .

What have I done . Falls to knees.

<I am never racing again >

<O look a race!>

everyone else did it too

Noooooooo!

Bluesquare · 10-08-2016 10:43PM

I also did recovery 5 mile yesterday at 10:25 min miles!

See I'm getting better . Lovely run. Glad to get out of house !

Bluesquare · 11-08-2016 10:23PM

Very tired today . Had a 30 min window with no kids before my club session and went for a nap ! Shoved a few haribo in my mouth before leaving .

Warmed up 3 k @ 5:50 this felt like we were moving very fast and was already thinking maybe I won't to do tempo session I'll just run.

Strides 4*20 secs. May have got confused and did some two hundreds by accident - 20 secs took a long time . Whoops. Only copped after the second one

- didn't tell the others - just moved swiftly on !

Then 3 * 1600 with jog breaks in bewteen . I decided I would try to do these ten k pace as it was unspecified by the schedule .Just about managed it. I had to push hard - it was more like 5k effort for 10k pace .

4:47
5:05
5:07

Slow cool down 6:13 min k . Total run was 12.9k @ 5:39
Left calf tight . Dreading long run - hope energy levels return .

Duanington · 11-08-2016 10:56PM

Bluesquare wrote: »

Very tired today . Had a 30 min window with no kids before my club session and went for a nap ! Shoved a few haribo in my mouth before leaving .

Warm up 3 k @ 5:50 this felt like we were moving very fast and was already thinking maybe I won't to do tempo session I'll just run.

Strides 4*20 secs. May have got confused and did some two hundreds by accident - 20 secs took a long time . Whoops. Only copped after the second one - didn't tell the others - just moved swiftly on !

Then 3 * 1600 with jog breaks in bewteen . I decided I would try to these ten k pace . Just about managed it. I had to push hard - it was more like 5k effort for 10k pace .

4:47
5:05
5:07

Slow cool down 6:13 min k . Total run was 12.9k @ 5:39
Left calf tight . Dreading long run - hope energy levels return .

This reads to me ;

" felt wrecked but got session done"

Good sign that you're getting through the work even with the half still in your legs, mind that calf!

Bluesquare · 11-08-2016 11:11PM

Duanington wrote: »

This reads to me ;

" felt wrecked but got session done"

Good sign that you're getting through the work even with the half still in your legs, mind that calf!

Thanks - I did kind of take that from the session I suppose - I have a talent for negativity ! I'm all over watching the calf - two calf tears last year on the other leg as left me paranoid ! Might have to resurrect the calf sleeves ! It will get a going over with the roller tomorrow and a bit of light stretching . May need visit back to physio for some tlc.

chickey2 · 12-08-2016 07:03AM

No harm in a visit to the physio. I love that sneaky little nap, you're just like an elite!

Your times are very similar to mine except for warm ups. You seem to do them very fast, I'd rarely do faster than 6:30 for the first couple of km. Are you doing warm up exercises as well or do you just start running?

Bluesquare · 12-08-2016 08:09AM

chickey2 wrote: »

No harm in a visit to the physio. I love that sneaky little nap, you're just like an elite!

Your times are very similar to mine except for warm ups. You seem to do them very fast, I'd rarely do faster than 6:30 for the first couple of km. Are you doing warm up exercises as well or do you just start running?

No we just start running . The warm ups are usually silly fast . Gave up trying to slow the group down . We do talk about adding in warm up drills from time to time but has never happened. Although I'm tempted to try again next week as there is some serious sessions coming up!

Chasing the sub 50 10k - for what seems like forever

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