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But its cold outside
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Donedea 50 k - Week 7
Plan for the week
Mon| Tues| Wed| Thur| Fri | Sat | Sunday
Rest| 6m Easy | 8m Steady| 6m Easy | Rest|Session: 1 m warm up, 4 x 10 mins @ 8.50, 3 mins rec, 1 m cooldown| 15m Easy
So after a pretty good week getting back on track last week I'm back on schedule and feeling good.
Monday 2nd January 2017
Plan rest
Actual 2m recovery with 2 kids, 1 dog and i very excited puppy.
Decided to try out my new toy and give the legs a bit of a stretch so it was a bit of a stop start run as trying to train the puppy on the lead but it achieve the goal of stretching the legs out.
Total 2m @ 12.33 in 25.06
Tuesday 3rd January 2017
Plan 6m Easy
Actual 6m easy
Decided to do 2 x 3m laps in the Park at lunchtime and went with one of the other girls from work for her 5k run and then continued on lap 2 on my own. It was very cold out today but i had no base layer on and really missed it. I'm getting great use of my new gloves kids got me for Christmas, lovely proper running gloves, that actually keep my hands warm, not lik the ones i had before..:D
10.32, 9.59, 9.56, 9.43, 9.44, 9.29, 9.37(.25)
Total 6.25m in 1.01.55 @ 9.54
Had sports massage after work and legs in good nick, thankfully.
Wednesday 4th January 2017
Plan 8m Steady
Actual 10m Steady
So arranged to met Murph in Donedea to check out the course for this 50k trot we are doing next month!!!
We were well organised as I had the route on my phone and Murph has loaded it to his watch, so we checked out the lay of the land and away with us. . . .so first lap we did the scenic route of the Forest park
and then we followed the race route for 2 laps.
Its a good enough surface in most of it but if we get a lot of rain in the week leading up to the race it will be fairly mucky & slippy with all the leaves and mulch on the route in places. The "hill" was fine for 3 laps but i can see how after a few more it might become more challenging.:eek:
I delighted we managed to do this as i didn't get the impression it was laps and i am less worried about the lap part of the run, now it's just the distance part to worry about!!!:rolleyes:
Lovely run and chatted the whole way round(I think i let Murph talk for a few minutes;) I was pretty wet by the end of the run as that horrible misty drizzly rain was falling. I got cold pretty quickly too so did a quick change of clothes before hitting the road home.
Great mornings work, slightly longer than planned but sure we had to get back to the carpark!!!
10.04, 9.15, 9.34, 9.45, 9.25, 9.05, 9.03, 9.27, 9.08, 9.06, 9.18(.15)
Total 10.15m in 1:35:20 @ 9.23
WTD: 18.40m
MTD: 23.35m
YTD: 23.35m0 -
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Shall be there volunteering so another cheerleader for you, can borrow some Pom-poms off AM. Not sure about the mini though or belly top and no way I'll get my hair in pigtails but I can shout with the best of them!!!!!!
:D
There'll be a crew from here down on the day Anne fear not, we had a great time last year, I'll have banana bread and avoca rice krispie bars with me but that's only for the supporters
:p 0 -
Shall be there volunteering so another cheerleader for you, can borrow some Pom-poms off AM. Not sure about the mini though or belly top and no way I'll get my hair in pigtails but I can shout with the best of them!!!!!!
Ah Thanks Tang. But It will take a while for that image of you to disappear :eek:Annie get your Run wrote: »:D
There'll be a crew from here down on the day Anne fear not, we had a great time last year, I'll have banana bread and avoca rice krispie bars with me but that's only for the supporters:p
Thanks AM but Oh keep me a slice of Banana bread pleeeeeease for after with a hot cuppa. will have to dig out the picnic supplies:D0 -
Annie get your Run wrote: »:D
There'll be a crew from here down on the day Anne fear not, we had a great time last year, I'll have banana bread and avoca rice krispie bars with me but that's only for the supporters:p
Banana bread ??? I'm there !0 -
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Annie get your Run wrote: »:D
There'll be a crew from here down on the day Anne fear not, we had a great time last year, I'll have banana bread and avoca rice krispie bars with me but that's only for the supporters:p
Oh rice Krispy bars, i'll be there so
Another supporter to add to your crew Anne!0 -
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Brought the dog as usual but the puppy was not happy to be left behind. ATM its out of his ability and he is still not trained fully on the lead and took my back 2 weeks to recover from his last outing where he pulled too hard on the lead.
Front-attaching harness FTW. Really cuts the pulling. 0 -
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Brought the dog as usual but the puppy was not happy to be left behind. ATM its out of his ability and he is still not trained fully on the lead and took my back 2 weeks to recover from his last outing where he pulled too hard on the lead.
How old is the pup? The general recommendation is 5 minutes per month of age per day of exercise, otherwise the joints may be damaged, so a 5 month old pup should only get 25 minutes of walks. Running with a dog needs to be monitored more carefully, as they can't slow down if they want to.
When he's old enough (12 months) embrace the pulling, get yourself a canicross belt, bungee line, harness on the dog, and let him do half the work 0 -
How old is the pup? The general recommendation is 5 minutes per month of age per day of exercise, otherwise the joints may be damaged, so a 5 month old pup should only get 25 minutes of walks. Running with a dog needs to be monitored more carefully, as they can't slow down if they want to.
When he's old enough (12 months) embrace the pulling, get yourself a canicross belt, bungee line, harness on the dog, and let him do half the work
Oscar, the puppy is only 8mths old and it was 20mins we were out for. I will gradually increase this. The pulling was just because he's not use to being out on the road and he was trying to keep up with the other dog. I will take him on his own as I increase mileage for him!!
Will look into better leads , as hope to eventually bring both of them on the runs with me!!0 -
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Thu 12 Jan
Plan: Rest/Cross.
Actual: Gym: S&C
More of the introductory conditioning regime using the various weight machines in the gym. Warmed up for 10 mins on the elliptical beforehand. My head-rolling treadmill buddy from yesterday was back in action, really giving it socks. Couldn't help noticing he was wearing the same sweaty shirt from yesterday though, and really pouring another day's worth into it. :eek: Luckily I was on the other side of the room.
Fri 13 Jan
Plan: 6k Recovery/strides
Actual: 8k easy/strides
Didn’t read the schedule properly so a bonus 2k. Could have done this slower too.
Sat 14 Jan
Plan: 8-15k tune up race
Actual: LR 32.2k @ 5:19 (20m @ 8:34) inc. St. Anne’s parkrun (Avg HRR 74%)
First 20 miler since the DCM training. Like the last one, this one began early, hooking up with FBOT at Dollymount. We took in the wooden bridge and the beach, arriving as a long line of cars was exiting the beach car park but too late to see what they'd were up to. :eek: Speculation naturally ensued.
Rounded up Ferris, yaboya1 and Duanington after an hour to take in a couple of laps of St. Anne’s before finishing with a nice steady parkrun. Excellent run, finishing with breakfast and some top-notch token sorting, so a parkrun volunteer credit too. Good morning’s work all round.
WTD: 67k (42m)
MTD/YTD: 143 (89)
Get your own log!!!0 -
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Close one Anne, thankfully you were okay.
I run on roads like that with no hard shoulders as well (no choice where I live) and always concerned for the day I'll have to do that as well I figure. The worst/less considerate drivers in regards pulling out and giving some space are typically van drivers I find. Glad that you escaped okay, did you get cut up with briars or anything like that?
I usually don't have any problem and I only go on the main road for the sessions as too much trying to get session on my usual back roads, too many hills , rolling & steep.
I spend my time watching the cars for giving me a bit of room and very seldom have a problem with lorries or vans. The ones i hate are the cars that stick on the indicator but don't move an inch!! You really need your wits about you with some of the drivers. There's not much of the part of the road(N52) i run on that doesn't have a hard shoulder and i was lucky it was a recently cut "good" ditch so no problems after!!! 0
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