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Friday 29th July 2016 - rest, had planned to cycle into/out of work but life intervened and I decided to rest instead.
Saturday 30th July 2016
The day didn’t get off to the best start with a bereavement in the family, expected but still sad nonetheless.
Cabinteely parkrun run director - only my 2nd time doing this and I was delighted to have the support and company of FBOT and Mrs Mac who made the journey from across the water (yes, the Liffey :pac:) I won’t spoil the surprise, they can tell you how they got on themselves. Arrived in the park and spotted the familiar head of Tang jogging around as if he owned the place
You’re so good to travel all the way over B, I know you’re not impressed that you’d to spend 20c for a P on the southside but those posh clean toilets come at a price 
Well done on your age category win too!!!! Extra thanks to FBOT for helping with some technical difficulties we had. Great to meet R & O from St. Annes parkrun too.
3.4 miles @ 11:12. Considered spending the afternoon on the couch after a rubbish sleep (dreamt I lost the stopwatches and sent the runners to the wrong place :eek:) but decided a nice easy run was the best thing to clear the head after the mornings stresses. This was hard work with the heat and the stressed head and the body still tired after Thursday’s shenanigans but I’m glad I ran. A few stretches now and the couch is calling. The grass can wait….0 -
Friday 29th July 2016 - rest, had planned to cycle into/out of work but life intervened and I decided to rest instead.
Saturday 30th July 2016
The day didn’t get off to the best start with a bereavement in the family, expected but still sad nonetheless.
Cabinteely parkrun run director - only my 2nd time doing this and I was delighted to have the support and company of FBOT and Mrs Mac who made the journey from across the water (yes, the Liffey :pac:) I won’t spoil the surprise, they can tell you how they got on themselves. Arrived in the park and spotted the familiar head of Tang jogging around as if he owned the place You’re so good to travel all the way over B, I know you’re not impressed that you’d to spend 20c for a P on the southside but those posh clean toilets come at a price Well done on your age category win too!!!! Extra thanks to FBOT for helping with some technical difficulties we had. Great to meet R & O from St. Annes parkrun too.
3.4 miles @ 11:12. Considered spending the afternoon on the couch after a rubbish sleep (dreamt I lost the stopwatches and sent the runners to the wrong place :eek:) but decided a nice easy run was the best thing to clear the head after the mornings stresses. This was hard work with the heat and the stressed head and the body still tired after Thursday’s shenanigans but I’m glad I ran. A few stretches now and the couch is calling. The grass can wait….
Thanks for the great welcome FD its a lovely course but oh my god those hills :eek::eek::eek: great to see everyone we will be back, once we sort out the DNS visa's for the next time
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Week one base building plan
Have downloaded Myles’s plans from the 2015 graduate thread so the plan was to start off with the base building (6 weeks) and then start on the 5k-10k plan (14 weeks), I had picked out two goal races, the first one is Seely Cup 10K on 26th November, which falls 11 weeks into the plan, followed by the Aware 10K on 10th December. But then I saw this thread http://www.boards.ie/vbulletin/showthread.php?p=100554257#post100554257 and it looks like the perfect first hill run and then I bumped into clubmate ED and she reminded me the XC season is back soon eeeeeeeeeeeeeeeeeeeeeeeeeee. So, new plan, chill out. Do the base building, see how that goes and take things a week at a time.
Monday 1st August 2016 - 20 mins recovery run
Headed out for this after a long day in the car with a return trip to Carrick on Shannon. The OCD part of me however would not allow me to stop at 20 mins which was just under 2 miles and I ran on - ended up with 23 mins..
Tuesday 2nd August - 45 mins @ ‘very easy’ lunch run.
Myles gave me this link http://www.runningprs.com/calc2/index.php to calculate paces. My very easy pace is very very easy! But having read the experts answers to HS3’s question on the main forum I’m not focusing on the pace or using the word ‘slow’ I should have done an out and back for this to ensure the right amount of minutes instead I went the way I usually go and was back at the office long before 45 mins came around, did a few loops and eventually gave up at 41:38, lesson learned. I set up the watch screen so I’m now seeing (when I glance occasionally!) time elapsed, pace and HR. The pace - HR ratio was bang on for ‘very easy’.
Wednesday 3rd August - Plan said 60 mins progression run (15 mins x 11:30/11:00/10:30/10:00)
Well I made a pigs ear of that one….. I blame the chicken! I picked up what I thought was a cooked chicken in M&S on the way home only to discover it wasn’t actually cooked :rolleyes: I needed to walk the dog (30 mins) do a 60 min run and cook a chicken, I hate leaving the oven on when I’m out but I’d no choice!! Anyway, the chicken addled my brain (no, it doesn’t take much) so while I thought I’d set the watch up perfectly for 15 segments and increased pace the screen I was looking at had average run pace, not average lap pace so you can guess what my splits turned out as then…
15 mins @ 11:20 HR 124
15 mins @ 10:37 HR 136
15 mins @ 9:33 HR 150
15 mis @ 9:13 HR 154
Indeed. Well it was a progression run!!!! albeit far too fast. However, my HR was staying steady for each 15 min section (increasing incrementally) and I”m not dead which is good although the body was finding that last 15 mins tough - it was during that section the light bulb moment came and it dawned on me what a twat I was. Hopefully no damage done, will take a rest day on Friday to offset any damage!
I'm off to eat the chicken 0 -
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Back in Black wrote: »Great to see you back running and racing. Hope the chicken was worth the wait!!
Thanks J! it was deliciousif i didn't leave the oven on when i went running the kids would never eat...tomorrows chicken cooking while i got my run done, eventually!!! the kids made Banoffee pie, which i ate instead of the hot chicken after the run!!
love the plan for the coming weeks...will be giving cross country a go myself, not too much before DCM but definitely after, even though i hate running on uneven surfaces!!!!!!
LOL I shoulda made banoffee pie!! My granddad was an electrician and a fire safety inspector for the corpo and we had it drilled into us as kids everything had to be plugged out when leaving the house - I'm not quite so OCD these days with the new fangled electrics we have but I was terrified I'd come back to a house on fire - which is why I ran loops of the village!!!Bungy Girl wrote: »Fat Turkey 10K, usually 27/28 December. You know you want to that's not a PB course!!! I might do it for fun though 0 -
I'm not quite so OCD these days with the new fangled electrics we have but I was terrified I'd come back to a house on fire - which is why I ran loops of the village!!!
I'm chuckling away here thinking "How does that help?" You'll be close by so you'll get to watch the house burn down? 0 -
Maximus Alexander wrote: »I'm chuckling away here thinking "How does that help?" You'll be close by so you'll get to watch the house burn down?
Exactly, see makes perfect sense :pac:
Probably best not to try to figure out the workings of the female brain (or mine anyway!!!)
Of course it was bucketing rain which would have helped no doubt!!0 -
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Yes for sure!, will probably slot in with some FFL sessions though, despite assurances from ED that she 'won't let me run too fast',I'm not ready to return to senior sessions
You're going to have to PM me to tell me who ED is - I just started to wade through Rob's excellent photos to see who it was but there are probably a thousand photos there and I need to start work! PM me please!
Nice, very happy photo of you at the start btw!0 -
Thursday 4th August - 45 mins @ very easy (4 miles @ 11:30 avg HR 130)
Headed out the door for this after walking woody with a plan to do an out and back and ran, literally, straight into the club tempo run at the end of my road - immediately pace was too fast, thought I knew the route they were taking and tried to go the opposite way but I ended up being passed them about 4 times and of course each time I sped up :rolleyes: Was great to have some company on the road though even if they were passing me out, kinda felt like I was running with them again and a few lovely comments about seeing me back out on the road Thought the splits were going to be way too fast but actually the average pace was bang on the top end of ‘very easy’ avg HR was a few beats higher than I’d hoped (easy rather than very eas) no doubt from all the speeding up and slowing down
Friday 5th August:
AM: Cycle mute 12.2 miles in 51:48
Nice morning for a cycle, took it handy enough
PM: Cycle home, 12.2 miles in 65 mins - took a phone call on the quays which delayed me a bit. Just as well I answered it though, was my specialist with another update - my levels are still too low (although better than last month) so more adjustment of the meds. There’s no issue with me doing the training but given I’m still at a disadvantage energy wise I think I’ll pear back the planned long run for the weekend from 90 mins to 60. I”m not in any real rush
Saturday 6th August 56 mins Easy ( 5.1 miles @ 11:04 avg hr 139)
Seeing as the boards social run was canceled plans changed for this morning. I still had my North Side Visa so decided to head in that direction anyway and help out at the best (northside) parkrun and see how things are done by the professionals…..turns out today’s RD doesn’t know his left from his right and was sending the runners in the wrong direction He got a few cheers for admitting he was wrong :pac:. Great to catch up with aquinn, Laura (hope you're feeling better soon!), redrunner, denisb, kennyg, FBOT and the birthday girl Mrs Mc Nice to meet PJD too. It was an absolutely beautiful morning for it and I managed to carry out my timekeeping responsibilities reasonably well! Into the coffee shop for a quick glass of water and a yummy flapjack. Headed off down the seafront then for 5 miles withe Denis, Mrs Mc and KennyG (great to see you back at it G!) and a couple of non boardsies friends of A’s. Really enjoyed this run in the sun although it was very warm, the chat was great and the views are amazing. Thanks for the company folks.
Feeling a bit on the tired side this morning as evidenced by my eyes being dug into the back of my head!! The same thing happened the last time my levels were too low (boss thought I’d been out on the beer the night before :eek:) Nothing gets past Ms. Quinn though and I’m glad I did a shorter run today. I’ll either take a full rest day tomorrow or only do about 30 mins, will see how the day goes.
All that remains for today now is to say C'MON YOU BOYS IN BLUE!!!!!!!!!!!!!!!!!!!! (sorry Anna) 0 -
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We all know you're a closet Dubs fan anyway hope you're feeling better...
There the only county maybe apart from Mayo and times, that play football the way it should be played and not this 50 hand passes bull**** before you reach halfway. Only thing that lets them down is the fact there from Dublin!!!0 -
Thursday 4th August - 45 mins @ very easy (4 miles @ 11:30 avg HR 130)
Headed out the door for this after walking woody with a plan to do an out and back and ran, literally, straight into the club tempo run at the end of my road - immediately pace was too fast, thought I knew the route they were taking and tried to go the opposite way but I ended up being passed them about 4 times and of course each time I sped up :rolleyes: Was great to have some company on the road though even if they were passing me out, kinda felt like I was running with them again and a few lovely comments about seeing me back out on the road Thought the splits were going to be way too fast but actually the average pace was bang on the top end of ‘very easy’ avg HR was a few beats higher than I’d hoped (easy rather than very eas) no doubt from all the speeding up and slowing down
Friday 5th August:
AM: Cycle mute 12.2 miles in 51:48
Nice morning for a cycle, took it handy enough
PM: Cycle home, 12.2 miles in 65 mins - took a phone call on the quays which delayed me a bit. Just as well I answered it though, was my specialist with another update - my levels are still too low (although better than last month) so more adjustment of the meds. There’s no issue with me doing the training but given I’m still at a disadvantage energy wise I think I’ll pear back the planned long run for the weekend from 90 mins to 60. I”m not in any real rush
Saturday 6th August 56 mins Easy ( 5.1 miles @ 11:04 avg hr 139)
Seeing as the boards social run was canceled plans changed for this morning. I still had my North Side Visa so decided to head in that direction anyway and help out at the best (northside) parkrun and see how things are done by the professionals…..turns out today’s RD doesn’t know his left from his right and was sending the runners in the wrong direction He got a few cheers for admitting he was wrong :pac:. Great to catch up with aquinn, Laura (hope you're feeling better soon!), redrunner, denisb, kennyg, FBOT and the birthday girl Mrs Mc Nice to meet PJD too. It was an absolutely beautiful morning for it and I managed to carry out my timekeeping responsibilities reasonably well! Into the coffee shop for a quick glass of water and a yummy flapjack. Headed off down the seafront then for 5 miles withe Denis, Mrs Mc and KennyG (great to see you back at it G!) and a couple of non boardsies friends of A’s. Really enjoyed this run in the sun although it was very warm, the chat was great and the views are amazing. Thanks for the company folks.
Feeling a bit on the tired side this morning as evidenced by my eyes being dug into the back of my head!! The same thing happened the last time my levels were too low (boss thought I’d been out on the beer the night before :eek:) Nothing gets past Ms. Quinn though and I’m glad I did a shorter run today. I’ll either take a full rest day tomorrow or only do about 30 mins, will see how the day goes.
All that remains for today now is to say C'MON YOU BOYS IN BLUE!!!!!!!!!!!!!!!!!!!! (sorry Anna)
Rumours are he doesn't know his a*se from his elbow most of the time but he auld so allowances need to be made
Thanks for chipping in this morning. Take it handy.0 -
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Sunday 7th Aug Rest!
My plans changed for today and I decided then to do nothing. Didn’t get out of bed until 12, utter bliss, realised 11,000 people had run a half marathon in the heat and wind while I was snoozing. Really felt the benefits of the rest, no running and no medication today.
Monday 8th Aug 44 mins very easy (3.8 miles @ 11:34 avg HR 120)
Yes the 3.8 miles it bothering me, as is the 44 mins (shoulda been 45) but I’m learning to be more blase about these things Did an out and back from the office but turned a little too soon (22 mins instead of 22.5 mins :rolleyes:) It was warm enough on this run but had a lovely heavy rain shower about half way into mile 1.
PM Myrtle Routine
Tuesday 9th Aug cycle into work 12.1 miles in 51.44
Noticeably cooler this morning, will have to start thinking about full finger gloves and full length tights soon! A beautiful morning nonetheless, I love the section through the Phoenix park, reminds me of my Wednesday runmutes which seem like another lifetime ago..
PM cycle home 12.2 miles in 62 mins
Windy, again and some rain, my first soaking on the bike, not sure how I’d feel about cycling the whole way home in the pouring rain… It’s funny on the way home I hate the section through the Phoenix Park, it goes on forever!! Played a little ‘beat that van’ game to take my mind off the long drag up Chesterfield (and beat the van, by a good bit too).
YOGA: 15 mins yoga before bed
Wednesday 10th August 50 mins Moderate (5 miles @ 10:00 min miles avg hr 143
9:54, 10:09, 9:53, 10:01, 10:06
The plan said 45 mins (oops) at ‘moderate’ pace which for me is 10:00-10:20 min miles based on the calculator a few posts back. Ran this with a club mate and we chatted the whole way round, really enjoyed this, it felt harder than easy but not difficult at any stage. Beautiful evening for a run with the drop in temperature although it took me a while to thaw out when I got home (standing around nattering in wet running gear = trouble, yes DG, I know….!)0 -
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Thursday 11th August - 46 mins very easy (4 miles @ 11:34 avg hr 128
‘Very easy’ under the calculator is 11:30-11:45, I had no problems keeping this deathly slow tonight as the body was tired after yesterdays run, took a mile to loosen the legs out. Not nearly as much fun as yesterday but has to be done! Was passed by a tractor at one point which smelled so strongly of silage I actually gagged #disgusting. The days are noticeably getting shorter, I had to turn on the light this morning when my alarm went off
Friday 12 August - 45 mins easy with last 5 mins at threshold (4.2 miles @ 10:47 avg hr 127
Swapped the runs around a bit for the coming days so I could accommodate the novices run tomorrow and leave myself with only a short run to do on Sunday. This was the ‘session’ for Saturday. Easy pace for me is 11:10-11:30 (‘very easy’ is 11:30-11:45) and threshold is 8:30-8.45. Of course I still haven’t changed my watch screen to read lap pace so when I hit ‘lap’ 40 mins into the run to start the last 5 mins it was still showing me the average pace for the run :rolleyes: yes, really. Anyway, I timed this perfectly (just to show I can do some things right) and ran by feel, knocked off the watch at 5 mins and jogged the last 200m home. The 5 mins came in at 8:51. Initially when I saw this I was quite disappointed. I was working hard and yet I knew the pace should have been easier than my previous 10K race pace, no way I could run 10K at 8:51 Not even 5k for that matter…..So, as well as the loss of endurance I’ve completely fallen off the pace for the faster stuff. Okay, I hear ya, patience grasshopper, I know…. Given everything (wind, only back at it 2 weeks etc etc) I’m actually very happy with my 8:51 and oh boy did it feel gooooood
Saturday 13th August - 75 mins @ 10:54 avg HR 141 (7 miles)
Meet up with a gang of this years DCM novices in the Phoenix Park along with Nop and Bungy GIrl. Beautiful morning for a run and really nice to meet some of the gang. They were doing 14 miles so we split into two pace groups and headed around a lovely route that nop had planned out (mentors wimped out after 7 miles) . Very enjoyable run, great company and my longest run since last April I think. Marred only by a dicky stomach with made itself known about mile 5 still not feeling 100% but the run was super. Probably the reason why my HR was higher than usual too. Followed up with coffee, scone and quick catch up with BG and Nop. Got home in time to watch clubmate Sara Treacy run her 3000m steeplechase heat in the Rio Olympics #soproud. Gutted for her as a fall by another runner which also took her down ruined her race - she was in the lead pack up to that point and well on for a decent PB. As it stands she was still the fastest of the Irish runners today (well done to them all!) despite the fall but small consolation to her I”m sure, 4 years of hard work. To me she is still amazing, she trained hard, got to the start line and ran for her country and then picked herself up after the fall and carried on.
Edit: Just as I posted this the news came through that she’s now going to compete in the final!!! She appealed after the fall and she’s through!!!!! WHOOP WHOOP!!0 -
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Sunday 14th August
AM: yoga, strength & flexibility 20 mins
PM: 3 miles @ 10:48 avg hr 132
Still wasn’t feeling great this morning but improved as the day went on. Did my yoga and hadn’t actually planned on running at all. Spent a lovely day on the southside doing Killiney Hill, Sandycove & Dun Laoghaire Pier where I tucked into the most gorgeous Fish n Chips that you can buy right on the pier, yum. Got home and decided then I needed to work of said fish n chips!! Headed out the door late enough to do 2 loops of the village and bumped into a clubmate who was 2 miles into her 5 miler. Ran with her then so pace ended up too fast but very enjoyable run in the twighlight.
Monday 15th August
AM: Cycle 12.2 miles in 54:54
Cycle into work, what an absolutely gorgeous morning to be out in the fresh air. Better make the most of these while I still can.
PM: Cycle 12.2 miles in 56:24. Had been complaining that the cycle home was exhausting v the cycle in. It’s mostly uphill drags, even if the gradient % isn’t very high, and usually into the wind :rolleyes: Decided to eat something today before I left the office, just a ‘9 bar’ and some water but crikey what a difference it made! The cycle was a piece of cake (helped no doubt by the glorious evening and less wind than recently) and I had enough energy to cut the grass, do some gardening and hoover the car when I got home… Am off to buy shares in Wholebake, they’re clearly onto something with these bars
Tuesday 16th August
Lunch: 6 mile cycle on a Dublin bike to collect something for work, am counting this because the effort was ridiculous on the cumbersome heavy bike v my lovely light road bike
PM: 48 mins @ 11:14, avg HR 133 (4.3 miles) This was supposed to be 45 mins ‘very easy’. I decided to meet some clubmates who were doing a local loop, their easy pace should be at least the same as mine if not slower. I did a couple of miles with them but pace was too fast and the HR was protesting, as were the legs after yesterdays (and today's) cycles so I said my goodbyes after 2 miles and did the rest solo.
Wednesday 17th August: Failed progression run should have been 15 mins x 11:30, 11:00, 10:30, 10:00 min miles
I was really looking forward to this, I’d even made sure the watch was set up correctly and pre cooked my chicken. Headed out for this straight after walking woody (where we both got thoroughly soaked) I didn’t bother to change my clothes as was just going to get soaked again. Started off the first 15 min segment at 11:30 min miles and pretty much straight away I wasn’t feeling the love, thought I could just run it off (whatever ‘it’ was). Hit the lap button for the next 15 mins at 11:00 min miles, about 5 mins into this I started feeling dizzy, this has happened to me on runs before and I’ve never gotten to the bottom of it. It’s not something I can run through. I finished the 2nd 15 mins hit the lap button and jogged my sorry ass back home. Luckily I was doing loops of the village so wasn’t far from home anyway. Ended up with 3 miles and:
15 mins @ 11:26
15 mins @ 10:57
3.5 mins @ 12:13 (walked some of this)
Still feeling lightheaded even now. Will see how I feel tomorrow might take a rest day if not 100% still. I won't try and re-do that, need to just let it go.... #ocd #unfinishedruns
Still, I guess my day could have been worse, I could have been arrested in my dressing gown :pac:0
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