Running away

mbarr wrote: »

Good luck Ariana! How often are you running a week? Are you planning on following a training plan?

Thanks. At the moment i try to run 3 times a week, roughly a 5k, 8k and a LSR which i built from 10-18km during Aug/Sept before my 1st/only half marathon earlier this month. I'm currently in week 1 of my 1st plan ever which is a 13 week 10k Improver plan. The plan has 5 runs a week which is just not realistic for me at the moment so i'm going to replace 1 of the easy runs with some s&c which i can do at home instead and then i'll aim to do the other 4 runs/sessions.

Sat 22/10/2016

{1K Easy, 1K @ 5K Pace} x 3
KM1: 5:43
KM2: 4:50
KM3: 6:16
KM4: 4:54
KM5: 6:27
KM6: 4:55

Total incl WU/CD: 9.2k/5.7 miles


Sun 23/10/2016

5miles Easy, avg 10:05

Wed 26/10/2016

4.5 miles, avg pace 9:18

1: 9:52
2: 9:56
3: 8:10
4: 9:20
5: 9:08 (.5)

Monday

Plan: 3 m easy
Actual: 3.45 m easy-ish!
Avg Pace: 9:08
Splits: 10:12, 9:05, 8:31, 8:12 (.4)


Wednesday

Plan: 4 m easy
Actual: 3.5 m easy
Avg Pace: 10:00


Friday

Plan: 3 x 1 mile @ 10k pace (8:20) with 3 mins recovery
Total Distance: 5.8 m
Avg Pace: 9:29
Splits: 8:02, 8:26, 8:41 :eek:
Comments: Dirty wet, windy night


Planned to do a 6m LSR on Sunday as well but it didn't happen

Total miles: 12.75

Monday

Plan: 3 m easy
Actual: 3.3 m easy
Avg Pace: 10:21
Splits: 10:30, 10:25, 10:15, 3:19 (.33 @ 9:57)
Comments: Cold, slippy underfoot.

Wednesday

Plan: 3 m Tempo
Actual: 4 m (1 m WU & 3 m Tempo)
Avg Pace: 8:46 (3 m Tempo @ 8:27 average)
Splits: 9:44 (WU), 8:50, 8:09, 8:24
Comments: Very cold night, i wasn’t fully warmed up for the 1st of the tempo miles.

Friday

Plan: 4 x 1 mile (3 mins recovery)
Actual: -
Avg Pace: -
Splits: -
Comments: Gutted that I had to skip this session but was feeling miserable with a head cold and chesty cough (thanks kids )

Sunday

Plan: 6 m LSR
Actual: 7.54 m
Avg Pace: 9:26
Splits: 9:49, 9:57, 9:33, 9:39, 9:10, 9:29, 8:39, 4:49 (.54 @ 8:55)
Comments: Enjoyed this despite not feeling 100%

Total miles: 14.8

Monday
Plan: 3 m easy
Actual: Working late

Tuesday
Plan: Rest
Actual: 3.13 mi with 20 minutes tempo
Avg Pace: 8:47 (includes warm up)
Splits: 9:33, 8:22, 8:33, 1:01 (.13 @ 7:48)

Wednesday
AM: Squats, clams etc…

PM:
Plan: 3 m Tempo
Actual: Christmas Party!

Friday
Plan: 8 x 400m
Actual: 8 x 400m (5 mi total including WU & CD)
400s: 1:53, 1:49, 1:53, 1:53, 1:57, 1:54, 1:53, 1:52
Comments: Bit tougher than last week with the wind but I felt more in control, the average time was slightly faster and the 200m recoveries were all slightly quicker. Happy with this session

Sunday
Plan: 6 mi LSR
Actual: 3 hr drive home on crappy roads the morning after a wedding and afternoon spent bringing the kids to see Santa and eating my body weight in nibbles

Total: 8 m only I knew this week was going to a write-off, 2 Christmas parties, a wedding and a deadline at work. My aim was to squeeze in whatever sessions i could, happy with the 2 sessions i got done and hopefully it'll be my lowest mileage week in December.

Monday
Plan: 3 m run
Actual: 3.4 m
Avg Pace: 10:07
Splits: 10:06, 10:32, 9:42, 3:58 (.4 @ 9:55)
Comments: Bit meh, just wasn’t feeling the love for running on this one but muddled along.

Friday
Plan: 3 m pace (9:00 min miles)
Actual: 3.37 m
Avg Pace: 8:55
Splits: 8:55, 8:44, 9:13, 3:10 (.37 @ 8:33)
Comments: Windy!! Tale end of storm Barbara

Saturday
Actual: Strength

The plan went out the window this week, tummy bug in the house, 2 vomitting kids, a vomiting mammy and Christmas to deal with :-(


Total: 6.77 miles :-(

02.01.2017-08.01.2017

Monday
Plan: 3 m
Actual: REST

Tuesday
Plan: Strength
Actual: 4.13 m
Avg Pace: 9:08
Splits: 10:16, 9:33, 8:36, 8:03, 1:13 (.13 @ 9:21)
Comments: Running with friends so i just went with the flow, enjoyed this run, cold still night.

Wednesday
Plan: 3 m @ half marathon pace (9:00)
Actual: 3.14 m Tempo & some strength
Avg Pace: 8:32
Splits: 8:56, 8:18, 8:26, 1:08 (.14 @ 8:06)
Comments: Another nice night for running. Pushed quite hard on this, i forgot to check the plan before i headed out and thought i was meant to be doing a tempo run. Feeling another headcold/chest thing coming on though :rolleyes:

Thursday
Plan: REST
Actual: REST

Friday
Plan: 8 x 400
Actual: Sick yet again so fed up of my crappy immune system :mad:

Saturday
Plan: 7 m / 11 km
Actual: Nothing again

Sunday
Plan: Strength
Actual: 7 m
Avg Pace: 9:51
Comments: Still not feeling anywhere near 100% so it was good just to get this done..

Total: 14.2 m :rolleyes:

HigginsJ wrote: »

Well done on the PB, considering you were still sick at the start of the week that is great going.

Maximus Alexander wrote: »

A PB of a minute over 8k definitely counts as progress!

Thanks guys, i appreciate the slap on the back

Hmmm apparently i did my fastest ever 10k as part of yesterday's LSR :eek:

So i take 2 things from that
1. i need to drastically slow down my LSR and
2. there's a new pb there for the taking sometime soon

30.01.2017-05.02.2017
Week 1 of 10 week 10k plan

Monday
Plan: 3 x 1 mile @ 10k pace (8:20) 3 mins recovery
Actual: 3 x 1 mile (5.2 miles total @ 9:22 average)
3 x 1 mile splits: 8:20, 8:11, 8:40
Comments: 3rd rep was a real struggle uphill against the wind & rain

Wednesday
Plan: 5 miles steady state
Actual: 5.36 m
Avg Pace: 9:08
Splits: 9:15, 9:45, 9:31, 9:05, 8:05, 3:13 (.36 @ 8:56)
Comments: Anything but steady :rolleyes:

Saturday
Plan: LSR 7 miles
Actual: 8.9 miles
Avg Pace: 9:14
Splits: 9:00, 8:49, 8:50, 9:19, 9:40, 9:12, 9:26, 9:35, 8:11 (.9 @ 9:11).
Comments: I didn’t look at the watch for this at all, i just went by feel and tried to keep it at a comfortable pace. Pulled back in mile 4 as i felt the pace was too fast, gained some momentum again on a downhill section in mile 6. Tired in the last mile but really happy with this run, 1hr 22mins.

Comments: No strength or XT this week. Fighting a head cold & i really wanted to get 3 decent runs in. Overall just short of 20 miles.

13.02.2017-19.02.2017
Week 3 of 10 week 10k plan

Monday
Plan: 6 mi steady/comfortable
Actual: 6.32 mi steady state
Avg pace: 9:22
Splits: 9:22, 9:13, 9:23, 9:36, 9:23, 9:25, 2:51 (.32 @ 8:55)
Comments: Quite a hilly route and a strong head wind so there was a decent effort required at times but enjoyed this, felt good.

Wednesday
Plan: 5 miles easy
Actual: 6.3 mi easy
Avg Pace: 9:42
Splits: 9:23, 9:01, 9:47, 10:20, 10:30, 9:29, 2:33 (.3 @ 8:30)
Comments: Flat route and little/no wind so much easier than Monday’s run even though the average pace isn’t a lot slower.

Friday
Plan: 3 mi (20 mins tempo 8:25)
Actual: 3.12 mi (20 mins @ tempo)
Avg Pace: 8:34
Splits: 8:56, 8:26, 8:27, :56 (.12 @ 7:47)
Comments: Enjoyed this, felt pretty strong, love running in the rain

Saturday
Plan: 9 mile LSR
Actual: 7:23 mi
Avg Pace: 9:47
Splits: 9:53, 9:18, 9:20, 9:31, 9:54, 9:49, 10:51, 2:07 (.23 @ 9:12)
Comments: Awful run from beginning to end, i couldn’t catch my breathe at all, tried several times to slow the pace and settle into it but it just wasn’t happening. By 6 miles i had a stitch in my side and in the opposite shoulder and was ready to start thumbing a lift home at this stage i headed for the car which unfortunately was still a mile away. I’m not sure was it too soon after Friday night’s tempo or was i just not hydrated/fuelled properly. I was going too fast from the 2nd mile, it should have been closer to 10 min miles.


Comments: 23 miles, would have been a perfect week if it wasn’t for Saturday’s LSR disaster, but still happy to have gotten 4 runs done and a respectable weekly mileage (for me ).

20.02.2017-26.02.2017
Week 4 of 10 week 10k plan

Monday
Plan: 6 mi steady with intervals: 2 x (5 x 1 min hard, 30 secs easy), 3 min between sets.
Actual: 6.95 miles:, 1 mile warm-up, 2 miles session, 3+ miles steady on a hilly route.
Avg pace: 9:31
Comments: Tough session, struggled towards the end of the intervals but felt good to get them all done. Messed up the watch so don’t have the exact splits but i covered between 220m and 230m per interval so pace was between 7:00 & 7:19.

Tuesday
Plan: XT or recovery run (or rest if ya must!)
Actual: XT: Spin class

Wednesday
Plan: 5 miles
Actual: 3.3 mi
Avg Pace: 9:43
Splits: 10:00, 9:57, 9:40, 3:15 (.38 @ 8:33)
Comments: Cut a bit short as the legs were tired & a bit stiff from the spinning and it was a particularly bad night (storm doris) but it felt nice ‘n’ easy even on tired legs which i take as a positive.

Friday
Plan: 3 miles
Actual: 3.6 mi
Avg Pace: 10:14
Splits: 10:22, 10:19, 10:11, 5:44 (.58 @ 9:53)
Comments: Another comfortable run, felt very easy on another windy night, enjoyable run.

Saturday
Plan: 9 mile LSR
Actual: 5 mile (3 mi tempo)
Avg Pace: 8:51
Splits: 9:43, 9:17, 8:29, 8:08, 8:37
Comments: knew I wouldn't get the lsr done with a kid's birthday and other family stuff this weekend. Did a tempo instead, the 4th mile was deceptively fast it was downhill, the effort was steadier than the splits. Good effort, enjoyed this, felt a bit more confident after it and definitely less guilty about the skipped lsr


Comments: 4 runs and just short of 20 miles for the week, happy enough with that

Distance |2016|2017
1 mi|-|-
5 km|24:53|-
8 km|43:10|42:09
5 mi|-|-
10 km|55:53|-
10 mi|-|-
Half|02:09:25|-
Marathon|-|-
Park run|-|26:27

06.03.2017-12.03.2017
6 weeks to 10 km race

Comments: After feeling very down beat last week, i sat down and had a good chat with an esteemed running friend. I changed my goal race, still a 10 km but pushed out by 1 week, and he made some changes to my plan including switching from miles to kms as the race distance is km. He reduced the LSR (but still increasing the weekly mileage) as i was feeling under pressure with this every week & not hitting the target. Feeling more positive starting this week so here goes.

Monday
Plan: 3km, 10 min tempo (5:35), 3km
Actual: 8.1 km: 3km, 2 km tempo (this should be 11 mins), 3 km
Avg pace: 5:39 min/km
Splits: 6:07, 5:54, 5:46, 5:20, 5:18, 5:38, 5:44, 5:22, 5:36(.11)
Comments: The tempo kms were slightly faster than prescribed but they both had a good degree of downhill so the effort felt very manageable. Got a confidence boost from completing the session and hitting the tempo pace comfortably for 10/11 minutes.

Tuesday
Plan: 6 km or XT
Actual: Spinning class

Wednesday
Plan: 6 km
Actual: 6.2 km
Avg pace: 5:36
Splits: 5:50, 5:39, 5:31, 5:22, 5:41, 5:39, 5:06 (.2)
Comments: Picked up a bit of pace in the middle but consciously eased off again. Love these easy runs, they remind me why i run.

Thursday
Intervals: 400m, 800m, 1200m, 800m, 400m @ 4:55 mins/km
Actual: REST - no chance to get this done today, hopefully tomorrow.

Friday
Plan: REST
Actual: 400m, 800m, 1200m, 800m, 400m @ 4:55 mins/km
Avg pace: Total 8km @ 5:39
Comments: Did half the distance of each rep for recovery. Felt pretty good on these, glad i hit the target on each one even though there were quite inconsistent.

Distance|Target time|Actual time|Pace
400m|1:58|1:45|4:22
800m|3:56|3:45|4:40
1200m|5:54|5:53|4:54
800m|3:56|3:51|4:49
400m|1:58|1:53|4:40


Saturday
Plan: REST
Actual: REST

Sunday
Plan: 10 km
Actual: 10.5 km
Avg pace: 5:50
Splits: 5:55, 5:49, 5:42, 5:38, 5:47, 5:55, 5:57, 6:06, 6:03, 5:36, 2:49 (.5 @ 5:38)
Comments: Strong headwind for KMs 4.5 - 8.5 so the slower splits were due to this more than fatigue on my part thankfully, felt pretty comfortable for this.

Comments: 32.8 km/just over 20 miles for the week. What a difference a week makes. I enjoyed all my runs this week and felt able for them which i hadn’t felt in the previous 3 weeks :rolleyes:

20.03.2017-26.03.2017
4 weeks to 10 km race

Monday
Plan: 3 km, 2 x 10 min (or 2 x 2km) tempo, 3 km
Actual: 10 km with 2 x 2 km tempo (5:25 - 5:35)
Avg pace: 5:48
Splits: 5:41, 6:16, 6:22, 5:34, 5:19, 3:08 (.5 @ 6:16), 5:28, 5:23, 6:00, 5:42, 3:03 (.5 @ 6:06)
Comments: Hail stones & a strong enough breeze, but felt good throughout.

Tuesday
Plan: 6 km or XT
Actual: Spinning class

Wednesday
Plan: 6 km
Comments: No chance to get anything done today, long day in work and meetings.

Thursday
Plan: REST
Actual: 6.5 km with 4 x 100m strides
Avg. Pace: 5:59
Splits: 6:20, 6:20, 6:09, 6:04, 5:42, 5:36, 2:53 (.52 @ 5:32)
Comments: Love these easy runs, especially after 2 non-running days, beautiful night for it too.

Friday
Plan: 3 x 1k @ 5:15 min/km
Actual: Yoga class
Comments: Planned to run after yoga but life got in the way again. Really enjoyed the yoga hope to make it a regular part of the schedule.

Saturday
Plan: REST
Actual: REST

Sunday
Plan: 12 km
Actual: 11.6 km (2.5 km off road)
Avg. Pace: 6:10
Splits: 5:58, 6:24, 6:05, 6:10, 6:22, 6:14, 6:11, 6:06, 6:05, 5:51, 6:14, 4:08 (.66 @ 6:15)
Comments: Not particularly pleasant, head wind in the first half, and quite hot in the second half.

Comments: 28.1 km total. Disappointed i missed a session this week but it was a mental week on all fronts happy enough to fit in 3 runs, spinning and yoga.

Month|2016 dist/miles|2017 dist/miles
Jan|40|60
Feb|30|82.2
March|39|75
April|34|
May|47|
June|43|
July|32|
Aug|54.5|
Sept|61.6|
Oct|78|
Nov|51|
Dec|50|
Total|560.1|217.2


Bit disappointed that March was less than February and there were 3 extra days :rolleyes: but overall it's going in the right direction from the same months last year.

Going in the wrong direction :rolleyes:

Month|2016 dist/miles|2017 dist/miles
Jan|40|60
Feb|30|82.2
March|39|75
April|34|53
May|47|
June|43|
July|32|
Aug|54.5|
Sept|61.6|
Oct|78|
Nov|51|
Dec|50|
Total|560.1|270.2

HigginsJ wrote: »

Some really good sessions in there. Can you explain the 400, 800, 1200 and what way this works? Looks interesting.

I do a 2km warm up.
Then do the distance at 5k pace followed by half the distance recovery, so
400m @ 5k pace
200m recovery
800m @ pace
400m recovery
1200m @ pace
600m recovery and so on.

Monday, May 15th
Total: 6.3 km on a hilly route in the wind & rain
Avg. Pace: 5:53
Splits: 6:02, 5:54, 6:00, 6:03, 5:38, 5:44, 5:38 (.36)
Avg HR: 157
Comments: Nothing to write home about.

Tuesday, May 16th
Total: 5.5 km on a fairly flat route in ideal conditions.
Avg. Pace: 5:38 min/km
Splits: 5:56, 5:36, 5:42, 5:30, 5:32, 5:18 (.5)
Avg HR: 152
Comments: Chatting most of the way round, enjoyable run, nice easy pace.

Saturday, May 20th
Total: 6.5 km
Avg. Pace: 5:45 min/km
Splits: 6:20, 6:12, 5:41, 5:23, 5:36, 5:26, 5:35 (.5)
Avg HR: 150
Comments: Planned an LSR but just about squeezed this in between spending time with a friend who lost a loved one, and the funeral of the same loved one.

Comments: This week was a struggle, real life interrupts the best laid plans sometimes.