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^^^^^^:D
Thanks DG - I'll find a quite moment few hours to review all that advice and do a rejig.
Mish mash because I want to take part in those races but also need to work towards building my long run. parkrun because, well, it's parkrun! and the hills as you know are training for Conn but yes, good idea to do only every second week.
I'm off to do my homework
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^^^^^^:D Thanks DG - I'll find a quite moment few hours to review all that advice and do a rejig.
Mish mash because I want to take part in those races but also need to work towards building my long run. parkrun because, well, it's parkrun! and the hills as you know are training for Conn but yes, good idea to do only every second week.
I'm off to do my homework
I know, I know...when you're a running junkie, all these races are too much temptation. It's not just our energy systems we need to exercise, it's also our discipline You *can* do it all.....but, it will be at the expense of maximising your structured progression and perhaps compromising your desired optimal outcome. 'Mish-mash' will weaken your scaffolding, as it were, focused structure will strengthen it.
Disclaimer
You don't have to take all , or even any, of the above into account, remember it's only my thoughts! 0 -
Thanks Laura, I'm reading your progress with much envy actually, I'm reading your progress with hope, you're right I know, everyone else too. Some structured training and a bit of hard work and I can get back to where I was plus make some improvements. That starts this week with a return to club training.
There were plenty of positives from yesterdays race. We chatted for the first 3 miles, from mile 3 onwards we were passing people, when the going got tough Anne wouldn't let me quit or slow down - proof that I can hold pace when I'm pushing hard without actually dying on the spot
The new plan starts today, it's a bit of a mish mash of base building and racing but the races are short (apart from RTL) and I'm using them to re-introduce speed, none of them are targets in themselves.
https://docs.google.com/spreadsheets/d/1UQ7XqUwCGNxHedx4OE8MduUWOSPDsg46uZ7t9pHP62c/edit?usp=sharing
Few points regarding the CV workouts. I think some of the workouts quantity is too long and the recoveries aren't short enough. CV pace is roughly 35 minute race pace in well trained runners(can be 40-45 in exceptionally well trained athletes and less than 35 in athletes who are not as fast) .workouts are not meant to be difficult and usually last between 15-25 minutes. 8x1k @ CV would be a good amount of quantity for a low 15 minute 5k runner and about the maximum of a 16 flat runner as the pace of CV is roughly in the 12-20 second slower than 5k pace. So let's take a hypothetical runner who has a 5 min/km average for 5k. If we add the lowest possible degradation from 5k pace to CV of 12 seconds= 5:12 per/km CV pace.
8 reps of 1k@5:12= 41:36 @CV or 35 minute race pace (This workout is not actually possible for the 25 minute 5k runner). The workout should not be longer than 25 minutes tops or otherwise it becomes a race. Generally, the rule of thumb on recovery intervals during CV workouts is 1 minute per 1000m of running. i.e
5x1000m @CV w/1 minute rec
3x2000m @CV w/2 minutes rec etc etc.
I'd be with DG on the "keep it simple" approach to training, the gains will come still with the simple approach for now, I don't think you need to overcomplicate the training with things like CV or AP yet. I say this as a guy who has jumped into training that I didn't fully grasp yet numerous times before and I think there's something to be said for using a plan which you clearly understand and add slowly to it as your base of knowledge gets bigger.0 -
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Thanks a mil for the feedback, I think the plans I was using were just to advanced for where I am now so I've scrapped them both and just gone for a Hal Higdon Base building plan, slightly adapted to include the races I"m doing. (They're not going to be flat out), and to include step back weeks. I will look at a HM plan when the time comes and I see where I am fitness wise by the middle of January. Hopefully this is better.
Updated plan I like the description of 'tempo run' there. That is something I would have done a lot of as a teen, but not had a name for it. I also like the freestyle fartlek description. I see so many structured 'fartlek' sessions and think 'why don't you just bloody well call it an interval session?!'
Just one word of caution, and I know you have probably scheduled it to accommodate that thing called 'life' (*sigh* damned life interfering with running) but your sessions are a little bit clustered: the back to back sat/sun runs, short rest, session Tuesday.
Make sure the Sunday run is verreee slow and always feels comfortable. Get plenty of sleep anyway, but especially over this particular run of days.
And strides...don't forget the strides!!!0 -
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I like the description of 'tempo run' there. That is something I would have done a lot of as a teen, but not had a name for it. I also like the freestyle fartlek description. I see so many structured 'fartlek' sessions and think 'why don't you just bloody well call it an interval session?!'
Just one word of caution, and I know you have probably scheduled it to accommodate that thing called 'life' (*sigh* damned life interfering with running) but your sessions are a little bit clustered: the back to back sat/sun runs, short rest, session Tuesday.
Make sure the Sunday run is verreee slow and always feels comfortable. Get plenty of sleep anyway, but especially over this particular run of days.
And strides...don't forget the strides!!!
Mr higdon structured them that way yep will adjust as I go where it needs it. I've been neglecting my diet, sleep (and self for that matter) over the summer but that's done now and I'll get back to being disciplined. (oops is that the time?!) 0 -
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^^^ What aquinn says. We want you back and we'll miss you but a break - however long you need - is a good call. Be good to yourself and be kind to yourself; don't be giving all your goodness and kindness to us lousy ingrates xx
https://www.youtube.com/watch?v=coaMoyKENg0
STARRING:
Firedance as Sarah
Tang as Hoggle
AMK as Ludo (not much make up needed)
El Caballo as Sir Didymus
TbL as Jareth, Goblin King
Mrs Mc, annapr, Laura_ac3, BG, DG, aquinn, hilly as The Fireys
Myles Splitz as Toby (typecasting going on here....)
FBOT as Ambrosius
TbL (doubling up), martyboy, tang (doubling up) as the Fairies
KennyG, mbarr, denis b and diego g as the Goblins
Ososlo as The Junk Lady
TFGR, snailsong, Younganne, BIB, Myles Splitz as the Helping Hands
Murph D as The Wiseman
Singer, tailgunner, The Muppet as the False Alarms....
spaceylou, snailsong, chickey, Neady as The Four Guards0 -
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^^^ What aquinn says. We want you back and we'll miss you but a break - however long you need - is a good call. Be good to yourself and be kind to yourself; don't be giving all your goodness and kindness to us lousy ingrates xx
https://www.youtube.com/watch?v=coaMoyKENg0
STARRING:
Firedance as Sarah
Tang as Hoggle
AMK as Ludo (not much make up needed)
El Caballo as Sir Didymus
TbL as Jareth, Goblin King
Mrs Mc, annapr, Laura_ac3, BG, DG, aquinn, hilly as The Fireys
Myles Splitz as Toby (typecasting going on here....)
FBOT as Ambrosius
TbL (doubling up), martyboy, tang (doubling up) as the Fairies
KennyG, mbarr, denis b and diego g as the Goblins
Ososlo as The Junk Lady
TFGR, snailsong, Younganne, BIB, Myles Splitz as the Helping Hands
Murph D as The Wiseman
Singer, tailgunner, The Muppet as the False Alarms....
spaceylou, snailsong, chickey, Neady as The Four Guards
WTF is that?0 -
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2016: It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of........PB's!!
Firedance broke and needed to go off to get fixed "There is a crack in everything, that’s how the light gets in” Leonard Cohen. It's a work in progress still, but going in the right direction at least. Thank you (doesn't seem enough) for all your support last year and for those lovely lovely comments above. The thyroid is going in the right direction too but the condition is greatly affected by stress and anxiety so I'll be avoiding those as much as possible :rolleyes: Hopefully Annie will be a newer improved version in every way.
2016 PB's
10 mile - Trim Feb 2016 1:27:52
Half Marathon - Kinvara March 2016 - 1:56:43
5K Jingle bells 24:25 December 2016
2 mile 15:21 - December 2016 club 2 mile race
Quick update on Nov/Dec
8/11 Race 1, club 2 mile league in 15:58
15/Nov Race 2, club 2 mile league 15:33
20/Nov Meath Intermediate XC Dunboyne cow park - 2.4 miles in 20:48
22/Nov Race 3, club 2 mile league 15:28
26/Nov Run The Line, 8 miles hill run in 1:44
27/Nov Women's Meet & Train XC Dunboyne cow park - 2 miles in 16:45 & 71st place
3/Dec Jingle Bells 5K in 24:25
6/Dec Race 5, club 2 mile league 15:27
13/Dec Race 6, club 2 mile league 15:21
18/Dec Women's Meet & Train XC Tymon Park - undulating & mucky but perfect weather conditions, 2 miles in 15:58 (but 96th place v 71 albeit in a larger field of participants)
Yes, that's a lot of races, but they're only little....
Cross Country
Oooooh I love XC, I'm not sure why, its Hard Work but oh so enjoyable (once it's over...) I think it's the team element. I've definitely improved over last year despite everything which is great, I feel stronger and I"ve been passing more people (except for Tymon - ugh), I was particularly happy with the Meath Intermediate race, a much better performance than last year . I mean I'm still rubbish in the grand scheme of things but for me I'm getting better at this and that's all I'm looking at for now.
Run The Line: My first mountain race, OMG this was HARD work but a brilliantly organised race and we were absolutely blessed with the weather. Completed 8 miles (short course) in 1:44. Some of the downhills were harder than the uphills as there were loads of rocks that had to be jumped over! and it was very technical. I'll be back for more of these though.
Jingle bells 5K: Couldn't be happier with this race. I was on the club team so I knew I had to absolutely give it my best as the other two girls were 18:xx & 19:xx runners, obviously I couldn't compete with that but I was going to throw everything I had at this. I had taken advice of 'go hard or go home' to heart and lined up behind Nop and BG at the start line okay that was possibly a mistake as I was in the red from about 800m in, stuck with it though and embraced the pain! but had nothing to answer when Laura appeared on my shoulder in the final KM and passed me looking like she was jogging (I'm going to pull out the age excuse card here, she is 15 years younger than me!!!) First time finishing a race feeling like I was going to throw up. I'm not a fan of pain and discomfort so I'm proud of myself for pushing through for a 27 sec PB and a time of 24:25. Not a bad way to end the year! Fantastic to meet a whole plethora of boardsies with their shiny new PB's too.
Club 2 mile winter league - my official results on this are a bit off (first one way too fast, one of the others too slow), but as I hit the lap button in the same spot for each lap in each race on my watch, I have a much more accurate account of the time each week and thankfully there was progress (although not the kind of progress strava was giving me!! Strava giveith and then MurphD & Bungy girl taketh away). Below are my watch times, which according to BG, are all that matter on the track :rolleyes:
Week 1: 15:58 (PB, first time under 16 for 2 miles)
Week 2: 15:33
Week 3: 15:28
Week 4: I didn't race
Week 5: 15:27
Week 6: 15:21
Joint 6th overall (with JMSE!) and a bottle of wine made this even better
So no sub 7 min mile as I thought (not even close!!). The best thing about these is that they are off no specific training, I've done very low mileage since March and all my runs were at easy/jogging pace apart from a couple of club sessions I did before the league started, so I'm delighted with this.
I've no real idea what I want to do with next year, I think for the first few months I'll stick with the shorter stuff, I might attempt a few middle distance events, I'll see. I don't think my body is ready or able for much more than that. I'm cycling 74 miles a week which can't be ignored (although I know there is no substitute for running the bike has given my legs strength and power I never had before) and I plan to increase this to 97 miles a week with a 4th day in the new year, but for now, I'm a bit tired (mainly from reading Duathington and Neady's logs!!!!) and I'm treating myself to a bit of a rest for Christmas. I've one last 2 mile road race on Christmas morning with the club and then that's it for a while. (I realised when I looked at strava that if I run 5 or 6 miles every day until 31st Dec I could still reach 1,000 miles, then I thought sod that, I don't care about 1,000 miles, I'm having a holiday )
It's been a great year for so many boardsies with marathon debuts and sub 3's and fantastic adventure races, ultra marathon winners and medals all round at "The Nats" it's a fantastically inspirational place with so many truley wonderful people.
Wishing you all the merriest of Christmas's and the happiest of new years
AM0 -
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Delighted to see you back logging! Was great to see your progress on Strava, but it's much nicer to see it with some accompanying narration
A flying end to 2016 for you, and no doubt you'll have a flying start to 2017! Can't wait to see all the above times being smashed even more in the next few months. It seems like you are really enjoying your running right now and it's lovely to see.
Have a super break, AM, and a Very Very Merry Christmas to you!0 -
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