Mum on the Run

Thursday – Tempo

This was tough! A new phase of the tempo training and the paces have increased. Got to run in daylight at least but found it hard to hit the paces, especially in the first few sets. Averaged out ok though. No rest between sets :eek:.

Tempo
Duration 3 mins 2 mins 1 min
Target 08:00 07:35 07:12
Set 1 07:41 07:39 07:27
Set 2 07:59 07:36 07:22
Set 3 07:47 07:38 06:54
Set 4 07:59 07:38 07:11
Set 5 08:04 07:27 07:11
Average 07:54 07:35 07:13

• 5.0 miles (path, grass, tarmac)

Friday – Easy

Loops of the local park. In a bizarre and unexpected twist to my usual canine horror stories, I encountered the most considerate dog owner I’ve ever met on a run and the most adorable puppy (who really was a puppy, and not Cujo in disguise). I was running along when a man carrying a lead with no dog attached asked me was a nervous of dogs. I said yes, when they knock me over :rolleyes:. He called his dog, put him on the lead, wished me a nice run and off they went. I picked my jaw up off the ground and carried on running.

• 3.5 miles @ 8:58 (grass)

Saturday – Easy (hilly route)

A new route made up on the hoof to take in some uphill drags. Along Griffith Ave and up Swords Road, then down Gracepark and back up to Collins Ave via Glandore and Calderwood Road, continuing easy along Collins Ave, down Malahide Road and into Fairview Park for a lap. Kept the effort very easy and enjoyed the peace and quiet of the run after a busy day.

• 6.0 miles @ 8:59 (path, grass)

Sunday – LSR

Cancelled plans for the National Novices XC today as just have too much on. Started the day at junior parkrun, fab morning for it and BG Jr collected a band for her 21st run! And also demolished some amazing chocolate cakes made especially for the occasion by a very thoughtful Mrs. Kenny G. Nom!

My turn in the afternoon. Pleasant enough 90 mins including a loop inside St.Anne’s, the Raheny 5 route and finishing with a MP mile (7:58) around the road relays loop. Stopped off to get petrol (it’s diesel, it’s diesel :pac::pac:) on the way home and got very cold all of a sudden. Nasty Raynaud’s attack left my fingers useless for about half an hour .

• 10.2 miles @ 8:52 (grass, tarmac, path)

TOTAL WEEKLY MILES: 32.2

tang1 wrote: »

You've had a superb year BG, some very attainable goals on that list and a woman that works as hard as yourself will no doubt stop at nothing to achieve them. Hope 2017 is another great year of running for you.

Thank you very much, Tang, and right back at ya! Bring it on

Kennyg71 wrote: »

+1 to above G, all longer stuff defiantly on, wouldn't know enough about
shorter stuff, but judging by this year, what ever you put mind to is achievable.
Best of luck with all.

Cheers, G. I'm thinking the track training followed by some base building should be enough to bring the 10K and half times down a bit. With the shorter stuff it seems like you have to put in a massive effort for half a second or a second improvement so they might take a bit longer. Hopefully it all goes to plan now!

Mulberry wrote: »

Best of luck with these BG especially the Mile. Very exciting. C. from my club has unfinished business with the Mile too, as do I if I'm honest. When in the year do you plan to tackle that?

Delighted to hear of your continued track focus next year too! Doing 800 and 1500 means you will keep your endurance and be able to step right back into the longer stuff after the Nationals.

Thanks, R! Yes C was unlucky not to get the sub-6 last year, she's definitely closer to the target than I am. I'm just going to keep at it with the Alsaa Winter league miles and then there's a series of mile races in Raheny in March/April. We might have club trials for the Road Relays as well. Plenty of opportunity so no excuses. Of course I'll have to check Murph's availability too

I did think - briefly - about doing 400 but you're right the 800/1500 combo would be more conducive to the longer stuff after. I'm actually a bit excited about the plan for the year and those targets.

Monday – Easy

Local loop after dark. Felt a bit sluggish.

• 3.0 miles @ 9:33 (path)

Tuesday – Club Session

Jog with Murph and Ferris to the club for the top secret mystery session which we already knew about (thanks aquinn!). A naked 3K TT, spectacular fail on my part (theme of the night by all accounts :rolleyes:). I predicted 12:20 based on a very soft PB from February of 12:29 and got 12:56 :eek:. Admittedly I didn’t kill myself but it wasn’t easy either. A decent workout nonetheless.

• 7.0 miles approx. (path, track)

Wednesday – S&C, Recovery

Pilates class, with more cramping of feet, and a very slow, slippy run along the grass/muck of the promenade. Could’ve done with trail shoes.

• 3.5 miles @ 9:45 (grass)

Thursday – REST

A mad busy day of work, school concert with obligatory home baked offerings and office party. Not restful at all!


Friday – Easy + strides

Local park loops. Mucky enough. 6 strides towards the end.

• 3.5 miles @ 9:07 (grass)

Saturday – REST

Unscheduled :rolleyes:. Just too busy with BG Jr’s activities including a visit to Santa.

Sunday – Meet & Train Round 2 (Tymon Park)

Meh. Made a right bags of this one if I’m honest. Shame because conditions were perfect and the ground was mucky enough to make it interesting. It was also a lovely route in Tymon Park on a fab sunny day with no wind.

Arrived too late to do a proper warm up so the course was unknown. Went off way too fast (in retrospect, it actually felt ok at the time) but the course was undulating, twisting and turning and I managed to tweak my back on the first lap turning sharply straight into a steep uphill. Wasn’t life threatening so I kept going but now I need an appointment with the osteopath . It’s nothing serious based on previous experience but the bones need to be clicked back into place asap or I’ll end up completely out of alignment and the muscles will start acting up. Back to the race and I was losing places (apart from a steep downhill bit where I made up loads only to lose them again :rolleyes:). The 2nd lap was a real struggle and I would have stopped only I was still in a scoring position for the team. Dying a slow death the whole way around someone shouted only a couple of hundred metres to go. Such a big fat lie! There was about 600m left. And it was an uphill finish ! Torture .Finished in 34th place in a big enough field. Ok I suppose but nothing to write home about. Not doing so well at XC this season but the Masters (Dublin and Nats) are the target races so still some time to get my head in the game. Lovely to see Annie GYR today and hats off to the host club for a really great course and a most welcome cup of coffee.

• 3.4 miles (grass) incl. M&T race

TOTAL WEEKLY MILES: 20.4

Not a great week in terms of mileage but I was up against it time wise so it really was the best I could do. Hopefully will get to see the osteopath tomorrow so I don’t have to take time off.

RayCun wrote: »

No thank you to me for the chocolate

There was chocolate ????????