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Running away
Comments
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Tuesday, May 23rd: 5k Race
First 5k race of 2017. I didn’t know what to expect going into this, i hadn’t done any specific training and my PB (24:53) is 11 months old. With recent park runs around 26:30 - 27:00 I decided the goal would be sub 26.
1st km as always went off hard, after about 2-300m heard a girl pacing a group of club runners telling them to pull back, glanced at my watch saw 4:45 pace so i pulled back also. First km came in 4:58.
2nd km 5:02 did the maths and briefly thought maybe maybe a sub 25 was possible but knew the 3rd & 4th ks are where the mental battle would begin but either way the goal was adjusted to sub 25:30 at this stage.
3rd & 4th ks (5:05 & 5:06) just kept telling myself to knuckle down and tried to prevent the usual negative “i can’t do this” thoughts taking hold :rolleyes:. Held my pace, at this stage nobody had passed me since the opening few hundred metres and i had picked off a few other runners.
Final km: Ok, if i really push here maybe i can pull off 4:48 and a sub 25…. Not to be :rolleyes: I had settled comfortably behind 2 runners over the previous 2 km and both managed to pull away and both finished sub 25. At around 400m to go i went to give an extra push but instantly got the strangest sensation, heart racing & palpitations, i eased off for about 1-200m to stop the palpitations
4:57 for the final km giving me a net time of 25:08.
All considered very happy with this time and with the pacing, i couldn’t have done any better on the night so i'll take it
Total: 5km
Avg Pace: 5:02 min/km
Splits: 4:58, 5:02, 5:05, 5:06, 4:57
Avg HR: 1670 -
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Tuesday, May 23rd: 5k Race
Total: 5km
Avg Pace: 5:02 min/km
Splits: 4:58, 5:02, 5:05, 5:06, 4:57
Avg HR: 167
Comments: In previous post :P
Thurs, May 25th
Total: 6.5km
Avg Pace: 5:53 min/km
Splits: 6:46, 6:14, 5:35, 6:02, 5:32, 5:24, 5:28 (.5)
Avg HR: 155
Comments: Hot, sweated buckets despite running easy.
Saturday, May 27th
Total: 12km
Avg Pace: 6:42 min/km
Splits: 6:14, 6:20, 6:30, 6:44, 6:57, 7:05, 6:53, 6:59, 6:48, 6:47, 6:50, 6:16
Avg HR: 155
Comments: Did this first thing in the morning on an empty stomach, not sure if that is the reason but i was plagued with stitches
On the plus side it was pouring rain so at least it was cooler than recent runs. I was happy to finish this one.
Sunday, May 28th
Total: 6km
Avg Pace: 6:03 min/km
Splits: 6:02, 5:59, 5:57, 6:08, 5:43 6:34
Avg HR: 151
Comments: Another very hot run, i was pleasantly surprised my HR wasn’t higher.
Comments: Happy i got 4 runs in, just need to keep this going consistently. Not sure about the focus of my runs
I’m tentatively throwing my name in for DCM so i think lots of easy/low HR running is the order of the day to build endurance for the few weeks until the plans start. Open to advice 0 -
Comments: Happy i got 4 runs in, just need to keep this going consistently. Not sure about the focus of my runs I’m tentatively throwing my name in for DCM so i think lots of easy/low HR running is the order of the day to build endurance for the few weeks until the plans start. Open to advice
Sounds like an excellent plan Building consistency before the DCM plan starts is probably the most important thing you can do, so even if you can't get out for long some days, running 4 x days a week regularly will really help the body adapt for the marathon training.
Did you find the DCM novices support thread on the main forum page?
Well done on the 5K!0 -
Annie get your Run wrote: »Sounds like an excellent plan Building consistency before the DCM plan starts is probably the most important thing you can do, so even if you can't get out for long some days, running 4 x days a week regularly will really help the body adapt for the marathon training.
Did you find the DCM novices support thread on the main forum page?
Well done on the 5K!
I did thanks. I followed it a bit last year and found it inspirational. I should start posting there a bit more i suppose but i'd like to keep my log going as well if i can, i like the idea of having it to look back on.
Thanks AgyR 0 -
Tuesday, May 30th: 5k Race
I ran this course a year ago in a time of 25:44, it’s a tough course, not flat by any stretch. Despite last week’s 25:09 on a flat course i decided to go for sub 25.
KM1 flat, plan was to avoid going out too hard but to bank 4/5 seconds to use in km2, this didn’t happen, dry throat and mouth after 300m told me that this whole 5k would be a struggle. Came in at a disappointing 5:00
KM2 slight incline and no shade from the sun, a tough km, came in at 5:10
KM3 downhill most of the way, the chance to bank some seconds, 4:38 here, very pleased, maybe maybe maybe back on track if i can hold the pace under 5:00 for km 4 which is flat.
KM4 very disappointed to see 5:08 at the end of this :cool:
KM5 first 500m is spent climbing, time to work hard, short strides, high knees, pump the arms, don’t give up. Felt surprisingly strong on the climb but started to fade near the top. Last 500m are flat again, approaching the timing clock 24:43, 24:44, couldn't believe it wasn't 25:03, 25:04 :eek: eventually went under it not sure which side of 25:00. The last km came in at 5:05 :eek: unbelievable especially considering the previous 4 kms were such a struggle and that long climb which never seemed to end :pac:
Chip time 24:59. Mixed feelings, thrilled to get sub 25, delighted with the effort on the last km but not really that satisfied with my run/pacing overall. Still can't quite figure out what went wrong in the early kms But mostly pleased that i didn't throw the towel in at the end of the 4th km when i really felt all was lost, maybe i'm getting a big stronger mentally 0 -
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Tuesday, May 30th: 5k Race
Total: 5km (24:59)
Avg Pace: 5:00 min/km
Splits: 5:00, 5:10, 4:38, 5:08, 5:03
Avg HR: 170
Thursday, June 1st
Total: 10km (53:29)
Avg Pace: 5:21 min/km
Splits: 5:38, 5:27, 5:16, 5:11, 5:15, 5:11, 5:24, 5:34, 5:25, 5:10
Avg HR: 167
Comments: My fastest 10k. Ran with a friend, the first 4-5 km were fine, we were even chatting for about 3km but it started to feel tougher, i eased off in the 8th km and let her go but couldn’t help myself picking up the pace again for the last km. Two nights after a 5k race, probably not a wise move really, legs in ribbons after it.
Friday, June 2nd
Recovery: Yoga class
Saturday, June 3rd
Total: 14km (01:30:12)
Avg Pace: 6:26 min/km
Splits: 6:37, 6:25, 6:27, 6:26, 6:35, 6:32, 6:27, 6:33, 6:26, 6:14, 6:32, 6:14, 6:01
Avg HR: 152
Comments: Bit worried about this as i didn’t feel recovered from Thursday but really enjoyed this LSR, perfect running conditions, happy that i kept the splits even and very comfortable. Ran on an empty stomach & felt fine throughout.
Comments: Had a recovery run planned for Sunday but felt total rest might be more beneficial after the 3 tough runs & a slightly sore calf muscle. Thursday’s run was stupid and off-plan learned my lesson as i can’t afford to be skipping runs :rolleyes: 29km or 18 miles total for the week.
Month|2016 dist/miles|2017 dist/miles
Jan|40|60
Feb|30|82
March|39|75
April|34|53
May|47|66
June|43|
July|32|
Aug|54.5|
Sept|61.6|
Oct|78|
Nov|51|
Dec|50|
Total|560.1|336
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Monday, June 5th
Total: 5km (30:37)
Avg Pace: 6:06 min/km
Splits: 6:03, 6:08, 6:07, 5:57, 6:12
Avg HR: 141
Tuesday, June 6th
Total: 5km (30:16)
Avg Pace: 6:02 min/km
Splits: 5:43, 6:19, 6:09, 6:01, 5:56
Avg HR: 148
Thursday, June 8th
Total: 5km (32:12)
Avg Pace: 6:25 min/km
Splits: 6:45, 6:33, 6:21, 6:14, 6:09
Avg HR: 136
Friday, June 9th
Yoga class
Saturday, June 10th
10km race (54:12) - new PB!
Avg Pace: 5:25 min/km
Splits: 5:00, 5:08, 5:14, 5:15, 5:31, 5:32, 5:42, 5:55, 5:40, 5:14
Avg HR: 169
Comments: Previous PB is 55:53 so felt i was fairly guaranteed a new pb going into this and i managed that much. Weather conditions weren’t great but still i was overall disappointed with this, it’s a 10 race pb but i’ve ran 10k faster in training :rolleyes: I think mentally i gave up somewhere between km 5 & 6 when the going got tough :mad: This is a distance that i'd like to target properly at some stage, maybe next Spring. I feel i have unfinished business with the 10k distance :cool:
Comments: 15.5 miles this week and 4 runs, 3 easy which i rather enjoyed funnily enough :P0 -
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Tuesday, June 13th: 5k Race
I ran this course a year ago in a time of 26:06. The first 2 km are fairly flat, the 3rd km is largely downhill, the 4th km is one long climb and the final km is mostly flat again. The course finishes with a lap of a running track. I ruled this out as a PB course (PB is 24:53) but I went into this hoping to get close to 25mins, plan was to bank 25 sec in the first 3 km, use the 25 secs and possibly a few more in the 4th km, and run as close to 5:00 as i could for the last km though i expected the legs & lungs to be bunched after the climb in km4.
Perfect running conditions, not to warm, a little breeze but i didn’t think it would trouble me.
KM1 flat, started at the back of the pack and didn’t go out too hard, this km felt quick, 4:46, a little quicker than i planned but i was feeling good
KM2 another flat one, at some stage during this i paired up with a runner who seemed to be running steadily at the same pace as me, we were shoulder to shoulder for the next 1.5km. This went by quick again, 4:56, everything going according to plan.
KM3 downhill most of the way but into the breeze, the effort felt the same as the previous km. Still running with my new running mate, we hadn’t been passed by anybody, our breathing was in sync at this stage. At the end of this km i saw a girl just ahead of me who usually finishes 2 mins behind me, a moment of panic, had i messed up the 1st 3km and not banked enough seconds :eek: KM3 4:54.
KM4 and the long hill, i’d been dreading this In the first 100m i passed the girl who is usually 2mins behind me, then my running mate’s breathing started to go, he encouraged me to push on and push on i did, before i knew it was passing another and another... :eek: i wasn’t struggling to breathe, what’s going on Finally at the top and the watch buzzed 5:21, not bad not bad, another quick glance at the watch showed an overall average split of 4:59, did a quick check - breathing was ok, legs were ok, a PB for the taking perhaps
KM5 flat and with the breeze behind me for most of it this KM flew, i didn’t feel it at all til i hit the track, then the pain kicked in, running into that breeze again but not long to go, keep the push on. Watch buzzed 4:40 but i wasn’t at the line, only half way down the home straight :mad:
Unfortunately the course (according to my watch) was 63m long to there was an additional 14 seconds which was my sprint finish, 63m @ 3:40min/km pace. Still, net time of 24:51, a 2 second PB, happy days
Splits: 4:46, 4:56, 4:54, 5:21, 4:40, 0:14 (63m @ 3:40min/km)
Avg Pace: 4:55 min/km
Avg HR: 169 (Max 184)0 -
Monday, June 12th
Total: 5km (31:25)
Avg Pace: 6:17 min/km
Splits: 6:25, 6:21, 6:25, 6:09, 6:53
Avg HR: 139
Tuesday, June 13th
Total: 5km Race (24:51) - watch measured 5.06km
Avg Pace: 4:55 min/km
Splits: 4:46, 4:56, 4:54, 5:21, 4:40, 0:14 (63m @ 3:40min/km)
Avg HR: 169 (Max 184)
Thursday, June 15th
Total: 5km (31:20)
Avg Pace: 6:16 min/km
Splits: 6:31, 6:20, 6:23, 6:04, 6:00
Avg HR: 143
Friday, June 16th
Yoga class
Saturday, June 17th
Total: 15 km (1:31:43)
Avg Pace: 6:07 min/km
Splits: 6:26, 6:20, 6:04, 5:56, 5:55, 5:40, 5:55, 5:45, 5:44, 5:57, 6:17, 6:51 (off-road), 7:34, 5:35, 5:43
Avg HR: 158
Comments: This was going fine til the 12th km which took me off-road, i got a stitch after this and struggled for about 2km, got it back together for the last couple of km. Overall prob a little on the fast side for me.
Comments: 30km/18.5 miles. A good week overall, went to plan 0 -
Tuesday, June 20th: 5k Race
My 3rd time to run this course. The first 4km are fairly flat with just a few little bumps in the road, the last km has a slight drag but nothing significant. It was a hot, humid evening unfortunately and i knew this would play a part
KM1 took off at a nice pace, HR was slightly elevated from the start most likely due to the heat, felt mildly concerned that i'd die a death in the second half of the race. Watch buzz 4:42.
KM2 and it was really just a case of keep chugging along now, conscious of how warm it was, i started to wonder if there’d be a water stop :rolleyes:. Watch buzzed 4:55. Perfect, just need to stay in the range 4:55-5:00 for next couple of kms.
KM3 i definitely didn’t pick up the pace but i started passing people. Niiice but was it too soon, would i be watching them pass me again in KM5. There’s a water stop but it’s the wrong side of the road and i ain’t wasting time to cross :cool: 5:01 for this km.
KM4 getting hard now, lots of tree cover, very little air. Still passing people. It used to be me who went off too hard at the start and at this stage was being passed. Nice feeling to be on the other side of the fence.. 5:03.
I didn’t look at the watch again just worked as hard as i could for the last km and tried to shut out the demons telling me to slow down :rolleyes: Watch buzzed as i was attempting to sprint for the hell to end the line, i didn’t look down but this km came in at 4:49.
Net time of 24:34, Chip time and new PB 24:36 (-17s) happy days
Avg Pace: 4:54 min/km
Splits: 4:42, 4:55, 5:01, 5:03, 4:49, 0:04 (19m @ 3:20)
Avg HR: 173 (Max 187)0 -
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That's the end of me racing for a while so might as well update the PBs
Definitely want to target 10k at some stage in the future, possibly next Spring. I'm sure i can run 52:xx :rolleyes: or dare i say even 51:xx :eek:
PBs
|2017|2016|2015|2014
5 km|24:36|24:53||25:06
8 km|42:09|43:10|50:04
10 km|54:12|55:53||59:38
Half||02:09:25
Park run|26:27|
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Tuesday, June 20th
Total: 5km Race (Watch - 24:34, Chip - 24:36)
Avg Pace: 4:54 min/km
Splits: 4:42, 4:55, 5:01, 5:03, 4:49, 0:04 (19m @ 3:20)
Avg HR: 173 (Max 187)
Comments: Hot humid evening for this, very happy to walk away with a 5k PB 24:36.
Thursday, June 22nd
Total: 8.1km (50:38)
Avg Pace: 6:14 min/km
Splits: 6:41, 6:18, 6:17, 6:19, 6:12, 6:00, 5:55, 0:38 (.1 @ 5:44)
Avg HR: 157
Comments: Easy pace is 6:13 min/km. Raining and cool. HR a little on the high side, not sure why.
Friday, June 23rd PM
Yoga class
Saturday, June 24th
Total: 15km (1:33:46)
Avg Pace: 6:15 min/km
Splits: 6:37, 6:31, 6:20, 6:22, 6:23, 6:23, 6:20, 6:21, 6:13, 6:02, 6:03, 6:15, 6:06, 5:48, 5:58
Avg HR: 148
Comments: LSR pace is 6:13 - 7:00 min/km. Lovely run in the rain again
Comments: Total 28km/17.5 miles over 3 runs. Thought i might make it up Wednesday’s missed run with a recovery run on Sunday but an impromptu trip to Temple St put paid to that :rolleyes: Overall happy enough with the week.0 -
Week 1 towards DCM 2017
Monday, June 26th
Total: 5km easy (29:18)
Avg Pace: 5:50 min/km
Splits: 6:03, 5:55, 5:47, 5:37, 5:48
Avg HR: 143
Comments: Lovely run in the rain. It was so wet i didn’t look at the watch, effort felt easy but ended up being PMP :rolleyes:
Tuesday, June 27th
Total: 7.2 km run (44:27)
Avg Pace: 6:10 min/km
Splits: 6:19, 6:25, 6:11, 6:12, 6:11, 6:01, 5:52, (.2 @ 5:57)
Avg HR: 147
Comments: Bit on the warm side for this. Didn’t do the 5 x 100m strides that were in the plan, too many niggles which i'm putting down to tired legs
Wednesday, June 28th
Total: 5.5 km (36:14) easy
Avg Pace: 6:35
Splits: 6:28, 6:44, 6:38, 6:41, 6:22, 3:20 (.51 @ 6:35)
Avg HR: 131
Comments: Trundled along, legs still feeling quite tired.
Thursday, June 29th
Yoga class
Friday, June 30th
Much needed rest
Saturday, July 1st
Total: 17km (1:48:49)
Avg Pace: 6:24
KM1-5 32:44
KM6-10 31:33
KM 11- 15 32:14
KM 16-17 12:13
Avg HR: 147
Comments: Legs felt very fresh after 2 non-running days. Perfect running conditions, nice & cool. Nothing notable.
Comments: 34.7km/21.5m.0 -
Monday, July 3rd
Total: 5km easy (30:56)
Avg Pace: 6:07
Splits: 6:15, 6:10, 6:07, 6:04, 5:58
Avg HR: 139
Comments: This was supposed to be easy and easy it was, lovely run in the rain. Great start to the week.
Tuesday, July 4th
Total: 8km (45:33)
Avg Pace: 5:39
Splits: 5:46, 5:50. 5:49. 5:37, 5:40, 5:33, 5:23, 5:38
Avg HR: 153
Comments: Plan was 1m w/u + 3m @ PMP (5:50) + 1m c/d. Ended up not really having a w/u or c/d as the pace felt comfortable from the off, i was talking throughout.
Wednesday, July 5th
Total: 5.05km (35:00)
Avg Pace: 6:56
Splits: 6:54, 7:10, 6:54, 6:55, 6:48, :20 (.05 @ 6:49)
Avg HR: 132
Comments: Recovery run. Nothing notable.
Thursday, July 6th
REST
Friday, July 7th: 10km Fun Run
Total: 10.05k (52:02 - PB of 2min 10sec)
Avg Pace: 5:11
Splits: 5:13, 5:23, 4:54, 5:16, 5:10, 5:05, 5:16, 5:21, 5:16, 4:59, 0:10 (46m @ 3:47)
Avg HR: 165
Comments: Started quite easy, chatting for the first km as this was just a fun run and not a PB attempt. I’m still not really sure where the PB came from but i'll take it
Sunday, July 9th
Total: 13.05km (1:23:41)
Avg Pace: KM1-5 6:26
KM6-10 6:30
KM 11- 13 6:14min/km
Avg HR: 143
Comments: Nothing notable, felt quite easy having gone further the previous 3 weeks.
Comments: 41km/25.5m.0 -
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AuldManKing wrote: »So 8k at PMP felt comfortable - with a HR of 153 (typical marathon HR is 160-165)
And then despite chatting for the 1st k of a 10k, you get a 2 min PB!! Congrats.
How did the last 3k of the 10k feel??
Ah my 10k pb was soft despite being only 4 weeks old, I don't do many 10ks and i definitely don't run well in June
I was working hard in the last 3k, i was shoulder to shoulder with a girl who's 10k PB is 3 mins faster than mine and i wasn't letting her go 0 -
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Great work, brilliant training and you are getting results.
Thank you. I am following the boards plan for DCM, i've never followed a plan before It's only a few weeks in but i feel a difference already. I'm beginning to understand the purpose of each run and getting a feel for the different paces and the benefit of running slower. It's a learning curve but i think it will really stand to me in the long term 0 -
Friday, July 7th: 10km Fun Run
Total: 10.05k (52:02 - PB of 2min 10sec)
Avg Pace: 5:11
Splits: 5:13, 5:23, 4:54, 5:16, 5:10, 5:05, 5:16, 5:21, 5:16, 4:59, 0:10 (46m @ 3:47)
Avg HR: 165
Comments: Started quite easy, chatting for the first km as this was just a fun run and not a PB attempt. I’m still not really sure where the PB came from but i'll take it
Excellent stuff! I spy a sub-50 in your near future. 0 -
Excellent stuff! I spy a sub-50 in your near future.
Haha i think it may just be a goal once the little race at the end of Oct is out of the way :pac: I was shocked by that time really, i had a shoelace malfunction too around the 4/5th km which i forgot about til a few days later. So maybe it could have been 51:xx (who's getting greedy now)
Thanks 0 -
Haha i think it may just be a goal once the little race at the end of Oct is out of the way :pac: I was shocked by that time really, i had a shoelace malfunction too around the 4/5th km which i forgot about til a few days later. So maybe it could have been 51:xx (who's getting greedy now)
Thanks
Imagine if you didn't chat and actually ran hard for the full 10k
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Monday, July 10th
Total: 5km easy (32:29)
Avg Pace: 6:30
Splits: 6:30, 6:45, 6:34, 6:22, 6:15
Avg HR: 140
Comments: Torrential rain for this which resulted me putting my head down and not looking at the watch once. End result was last 2k were a bit faster than planned, average HR a bit higher than expected.
Tuesday, July 11th
Total: 6.5km easy (40:18)
Avg Pace: 6:12
Splits: 6:20, 6:15, 6:22, 6:04, 5:51, 6:14, 6:18 (.5)
Avg HR: 138
Comments: Longer and faster less slow run than the previous night’s run but HR was lower. I guess last night’s HR was raised as i was still recovering from Sunday’s LSR and Friday’s PB 10k.
Wednesday, July 12th
Rest/Sick
Thursday, July 13th
Total: 8.15km @ PMP + 5 x Hills - turned the watch off the hills
Avg Pace: 5:17 min/km
Splits: 5:27, 5:27, 5:22, 5:18, 5:05, 5:17, 5:03, 5:21, 5:01 (.15)
Avg HR: 161
Comments: Waaaaaaay too fast, closer to 10k pace than PMP Had to take a good 5mins recovery before facing the hills. Tough session.
Friday, July 14th
Yoga
Saturday, July 16th
Total: 20.7km
Avg Pace: 6:54 min/km
KM1-5: 35:10
KM6-10: 35:41
KM 11- 15: 34:55
KM 15-20: 33:42
KM 21: 4:26 (.7 @ 6:16)
Avg HR: 147
Comments: Bit slower than previous LSRs but effort felt the same. Thursday’s run still in my legs, only 36 hrs between. Lesson learnt.
Comments: 40.4km/25m.0 -
Thank you. I am following the boards plan for DCM, i've never followed a plan before It's only a few weeks in but i feel a difference already. I'm beginning to understand the purpose of each run and getting a feel for the different paces and the benefit of running slower. It's a learning curve but i think it will really stand to me in the long term
Brilliant, this is exactly why the Novices thread was started back in day.
You are making fantastic progress, enjoy it and long may it continue.0 -
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Monday, July 24th
Total: 7.2km easy pace (49:01)
Avg Pace: 6:48 min/km
Splits: 6:39, 6:44, 6:42, 6:56, 6:40, 6:46, 7:05, 7:03 (200m)
Avg HR: 127
Comments: A mix of grass & roads for this one. First time incorporating grass. Also first time my average hr was < 130. I’m hoping this is a sign of improving aerobic fitness or maybe it's just a sign of the cooler weather :pac:
Tuesday, July 25th
Much needed deep tissue massage
Wednesday, July 26th
Total: 10.3 km @ PMP incl 4 x 100m strides (58:39)
Avg Pace: 5:41 min/km
Splits: 5:55, 5:49, 5:40, 5:37, 5:36, 5:43, 5:32, 5:35, 5:45, 6:07 (300m)
Avg HR: 153 bpm
Comments: Comfortably hard. Plan was to do 5 strides but i ran out of road.
Friday, July 28th
Total: 7km easy (41:06)
Avg Pace: 5:52 min/km
Splits: 6:00, 5:55, 5:54, 5:58, 5:52, 5:34, 5:51
Avg HR: 145 bpm
Comments: Nothing notable. Slightly faster than easy pace but the effort felt easy.
Saturday, July 29th
Total: 23.3km (2:31:22)
Overall Avg Pace: 6:29 min/km
KM1-5: 6:57 min/km
KM6-10: 6:43 min/km
KM 11- 15: 6:30 min/km
KM 15-20: 6:16 min/km
KM 21-23: 5:46 min/km
KM 24: 5:19 min/km (300m)
Avg HR: 151
Comments: Found this run significantly easier and more enjoyable than previous week. Slight change of routine, went 2 hrs after breakfast (porridge) instead of first thing on an empty stomach. Speed picked up gradually so it looks like a progression run but this was subconscious, the effort felt consistent and i don’t tend to look at the watch much on these LSRs.
Comments: 47.8km/29.7miles. Slightly disappointed that i just managed the 4 runs, no recovery run or cross training as such. It was a difficult week due to having nieces/nephews come on holidays but I have to be happy that i managed all the key runs and they all went really well. Finished the week on high thanks to the LSR, feeling motivated and determined 0 -
Monday, July 31st
Total: 8.1km (51:02)
Avg Pace: 6:16 min/km
Splits: 6:24, 6:16, 6:17, 6:19, 6:30, 6:16, 6:13, 6:15, 6:25 (.1)
Avg HR: 138
Comments: Nothing notable. Probably slightly fast for easy pace.
Tuesday, Aug 1st
Total: 6.1km (37:25)
Avg Pace: 6:08 min/km
Splits: 6:20, 6:00, 5:55, 5:45, 6:05, 6:45, 6:04 (100m)
Avg HR: 140
Comments: Again nothing notable. And again need to slow down a bit.
Wednesday, Aug 2nd
Pilates Class
Thursday, Aug 3rd
Total: 11.3km (1:06:29)
Avg Pace: 5:51 min/km
Splits: 6:32, 6:28, 6:16, 5:55, 5:50, 5:31,0 5:35, 5:37, 5:31, 5:27, 5:43, 5:53 (351m)
Avg HR: 154
Comments: Didn't enjoy this run at all. Couldn't settle into the pace, constantly going between too fast and then too slow.
Sunday, Aug 6th
Total: 26km (2:51:37)
Overall Avg Pace: 6:36min/km
KM1-5: 6:45min/km
KM6-10: 6:44min/km
KM 11- 15: 6:40min/km
KM 15-20: 6:29min/km
KM 21-25: 6:26min/km
KM 26: 6:05min/km
Avg HR: 150bpm
Comments: Found this long to be honest. Hard to imagine running another 16+ km. Thought it would be easier having had 2 rest days. Feeling a bit disillusioned but still determined
Comments: 51.5km/32 miles. Not much to say, got the runs done.0 -
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Sunday, Aug 6th
Total: 26km (2:51:37)
Overall Avg Pace: 6:36min/km
KM1-5: 6:45min/km
KM6-10: 6:44min/km
KM 11- 15: 6:40min/km
KM 15-20: 6:29min/km
KM 21-25: 6:26min/km
KM 26: 6:05min/km
Avg HR: 150bpm
Comments: Found this long to be honest. Hard to imagine running another 16+ km. Thought it would be easier having had 2 rest days. Feeling a bit disillusioned but still determined
Comments: 51.5km/32 miles. Not much to say, got the runs done.
Great mileage this week and don't worry about the 16 miler - perfectly normal.
You are probably at a stage where, 7 weeks in, the runs are getting boring - its becoming a chore - the excitement you felt from the initial buzz of doing a marathon is going away.
Come race day - you will have done many 16 milers (and more), the body will be accustomed to it and you will have had a decent taper.
In the coming few weeks I'd advise you to mix up your run locations a bit (if possible) - listen to different stuff on podcasts - arrange a meet up with some of the Boards crew for the next long run etc - its more the mental side thats been tested, so doing different things helps the mental side.
Similar to a race, some people find it beneficial to run a few miles (20-30 mins) the day before a long run - if you need rest take it 2 days before.
The body is getting used to running more and it goes into 'snooze mode' if it feels it isn't been tested.0 -
AuldManKing wrote: »Great mileage this week and don't worry about the 16 miler - perfectly normal.
You are probably at a stage where, 7 weeks in, the runs are getting boring - its becoming a chore - the excitement you felt from the initial buzz of doing a marathon is going away.
Come race day - you will have done many 16 milers (and more), the body will be accustomed to it and you will have had a decent taper.
In the coming few weeks I'd advise you to mix up your run locations a bit (if possible) - listen to different stuff on podcasts - arrange a meet up with some of the Boards crew for the next long run etc - its more the mental side thats been tested, so doing different things helps the mental side.
Similar to a race, some people find it beneficial to run a few miles (20-30 mins) the day before a long run - if you need rest take it 2 days before.
The body is getting used to running more and it goes into 'snooze mode' if it feels it isn't been tested.
Thanks AMK some great tips there. This is a step-back week which suits me perfectly as i have to do the LSR on Friday, only 5 days after last weekend's LSR. I'm away next week so i'll be running in totally new surroundings and then it's not long til the 10 mile race which i'm really looking forward too. So i feel the next few weeks will break things up a bit.
Overall the training is going really well and i'm still feeling good so i can't complain
I've told a few more people over the last week or so as well so that is making it all seem more real :eek:0 -
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Monday, Aug 7th
Total: Easy 5.6km (36:08)
Avg Pace: 6:27 min/km
Splits: 6:32, 6:29, 6:30, 6:31, 6:23, 6:18 (.6)
Avg HR: 137bpm
Comments: Still a bit weary from yesterday’s 16 miler so took it very easy, enjoyable run, pace felt very comfortable.
Tuesday, Aug 8th
Pilates class
Wednesday, Aug 9th
Total: PMP 11.2km (1:04:11)
Avg Pace: 5:44min/km
Splits: 6:34, 6:02, 6:02, 5:55, 5:41, 5:28, 5:14, 5:31, 5:30, 5:29, 5:40, 5:25 (.2)
Avg HR: 150
Comments: Ooooops, the pace was closer to HMP for KM6-10. I struggle to hold a steady pace on this PMP session every week but i do enjoy the opportunity to run a bit faster. Chatting for good chunks of this run and felt comfortable (the exception being KM7 which was close to 10km pace where i was unable to give more than 1 word answers).
Thursday, Aug 10th
Rest
Friday, Aug 11th
Total: LSR 20.2km (2:07:25)
Overall Avg Pace: 6:17min/km
Splits: 6:34, 6:32, 6:31, 6:29, 6:36, 6:29, 6:33, 6:27, 6:23, 6:37, 6:34, 6:20, 6:20, 6:13, 6:19, 5:49, 5:48, 5:39, 5:42, 6:03, 5:31 (.2)
Avg HR: 145bpm
Comments: This run actually felt short!! 4 week's ago I ran 20.7km and I remember it feeling so long. Amazing what a few weeks does
Sunday, Aug 13th
Total: 9.3km (52:28)
Avg Pace: 5:39min/km
Splits: 7:06, 5:26, 5:32, 5:23, 5:17, 5:26, 5:28, 5:38, 5:30 (.3)
Avg HR: 149 bpm
Comments: Supposed to be easy but got completely carried away, running on hols, new roads and just didn't look at the watch. Time to cop on
Comments: 46.3km/28 miles. Very poor attempt at easy runs. Must do better.0 -
Wednesday, Aug 16th
Total: Easy 9.75km (1:02:16)
Avg Pace: 6:23 min/km
Splits: 6:18, 6:12, 6:28, 6:22, 6:39, 6:19, 6:25, 6:24, 6:14, 6:35 (745m)
Avg HR: 142bpm
Comments: Nice easy pace run, hr elevated slightly which I'm blaming on the warm muggy evening.
Thursday, Aug 17th
Total: Easy 7.05km (44:40)
Avg Pace: 6:20min/km
Splits: 6:27, 6:11, 6:40, 6:20, 6:15, 6:15, 6:14
Avg HR: 139bpm
Comments: Tough wind, felt slower.
Saturday, Aug 19th
Total: Easy 6.4km (42:37)
Avg Pace: 6:36min/km
Splits: 6:38, 6:42, 6:36, 6:37, 6:33, 6:32, 6:32 (450m)
Avg HR: 149bpm
Comments: Cold night. HR high, not sure why really.
Sunday, Aug 20th
Total: 26.35km (2:57:19)
Avg Pace: 6:44min/km
Splits: 6:55, 6:48, 6:53, 6:52, 6:56, 6:49, 6:51, 6:43, 6:44, 6:49, 6:55, 6:46, 6:59, 6:29, 6:47, 6:52, 6:37, 6:48, 6;42, 6:40, 6:47, 6:41, 6:31, 6:35, 6:18, 6:22, 6:15 (351m).
Avg HR: 146bpm
Comments: A little slower than normal, woke up with a sore throat and feeling bunged up As usual i struggled from 15-20km but then perked up once the end was in sight again, it's the mental challenge that gets me!
Comments: 49.5km/30.75m. No pmp session this week which was disappointing but I knew it'd be hard to get it all done on holidays. 3 decent easy runs which I think I needed and a solid lsr so not a bad week over all. Lots of cycling and swimming too for cross training. Looking forward to getting back to my yoga class next week 0 -
Monday, Aug 21st
REST
Tuesday, Aug 22nd
Plan: Medium-Long Easy Run
Total: 11.44km (1:13:51)
Avg Pace: 6:27 min/km
Splits: 6:46, 6:27, 6:27, 6:29, 6:34, 6:21, 6:26, 6:21, 6:23, 6:33, 6:20, 6:17 (440m)
Avg HR: 146
Comments: Enjoyable run, got soaked to the skin but it wasn’t cold or windy so perfect running conditions. Still feeling a sore throat & slight head cold.
Wednesday, Aug 23rd
Plan: 5m Easy
Total: 8.15km (51:43)
Avg Pace: 6:21min/km
Splits: 6:38, 6:28, 6:21, 6:40, 6:34, 5:45, 5:44, 6:46 (152m)
Avg HR: 137
Comments: Another enjoyable run. Added 5 x 100m strides into the last 2km which explains the faster splits, i was supposed to do these last night but forgot, felt good to open up the legs a bit. HR seems to be settling back to a more normal range again though still battling a sore throat. It was quite dark by the time i was finishing this run, time to dust off the head torch again.
Thursday, Aug 24th
Plan: Easy 4m
Total: 6.21km (37:05)
Avg Pace: 5:58min/km
Splits: 6:04, 6:03, 5:51, 5:53, 5:01, 6:07, 6:06 (210m)
Avg HR: 142bpm
Comments: Enjoyable run with friends for a change
Friday, Aug 25th
Yoga
Saturday, Aug 26th
Plan: 2m warm-up + 10m race
Total: 3.85km w/u + 10m race (1:30:50)
Avg Pace: 5:39 min/km
Splits: 5:39, 5:43, 5:59, 5:45, 5:55, 5:36, 5:52, 5:35, 5:38, 5:21, 5:30, 5:29, 5:33, 5:21, 5:44, 5:41, 5:31
Avg HR: 167bpm
Comments: Not sure how I feel about this. Mixed I think. I was sweating profusely and HR was hitting 185/186 while warming up at 7:30min/km Decided to downgrade to a pmp session but didn't really stick with that either as I started to feel a bit better (and I got out of the woods literally) and up the pace around half-way. Finished in a respectable (for me) time but not sure it was the best use of the 10m race from a training perspective..
Sunday, Aug 27th
Plan:.2m Recovery
Total: 5k (35:23)
Avg Pace: 7:04 min/km
Splits: 6:58, 7:12, 7:11, 7:01, 6:59
Avg HR: 125 bpm
Comments: Quads tight today, felt better after this run and a good stretching sessions.
Comments: 51km/31.5m Happy with the overall mileage and the 3 easy runs and recovery. Still not sure what I've gained from the 10miler other than a predicted marathon time of 4:30 which is something I suppose. 0 -
Monday, Aug 21st
REST
Tuesday, Aug 22nd
Plan: Medium-Long Easy Run
Total: 11.44km (1:13:51)
Avg Pace: 6:27 min/km
Splits: 6:46, 6:27, 6:27, 6:29, 6:34, 6:21, 6:26, 6:21, 6:23, 6:33, 6:20, 6:17 (440m)
Avg HR: 146
Comments: Enjoyable run, got soaked to the skin but it wasn’t cold or windy so perfect running conditions. Still feeling a sore throat & slight head cold.
Wednesday, Aug 23rd
Plan: 5m Easy
Total: 8.15km (51:43)
Avg Pace: 6:21min/km
Splits: 6:38, 6:28, 6:21, 6:40, 6:34, 5:45, 5:44, 6:46 (152m)
Avg HR: 137
Comments: Another enjoyable run. Added 5 x 100m strides into the last 2km which explains the faster splits, i was supposed to do these last night but forgot, felt good to open up the legs a bit. HR seems to be settling back to a more normal range again though still battling a sore throat. It was quite dark by the time i was finishing this run, time to dust off the head torch again.
Thursday, Aug 24th
Plan: Easy 4m
Total: 6.21km (37:05)
Avg Pace: 5:58min/km
Splits: 6:04, 6:03, 5:51, 5:53, 5:01, 6:07, 6:06 (210m)
Avg HR: 142bpm
Comments: Enjoyable run with friends for a change
Friday, Aug 25th
Yoga
Saturday, Aug 26th
Plan: 2m warm-up + 10m race
Total: 3.85km w/u + 10m race (1:30:50)
Avg Pace: 5:39 min/km
Splits: 5:39, 5:43, 5:59, 5:45, 5:55, 5:36, 5:52, 5:35, 5:38, 5:21, 5:30, 5:29, 5:33, 5:21, 5:44, 5:41, 5:31
Avg HR: 167bpm
Comments: Not sure how I feel about this. Mixed I think. I was sweating profusely and HR was hitting 185/186 while warming up at 7:30min/km Decided to downgrade to a pmp session but didn't really stick with that either as I started to feel a bit better (and I got out of the woods literally) and up the pace around half-way. Finished in a respectable (for me) time but not sure it was the best use of the 10m race from a training perspective..
Sunday, Aug 27th
Plan:.2m Recovery
Total: 5k (35:23)
Avg Pace: 7:04 min/km
Splits: 6:58, 7:12, 7:11, 7:01, 6:59
Avg HR: 125 bpm
Comments: Quads tight today, felt better after this run and a good stretching sessions.
Comments: 51km/31.5m Happy with the overall mileage and the 3 easy runs and recovery. Still not sure what I've gained from the 10miler other than a predicted marathon time of 4:30 which is something I suppose.
Well done yesterday , it seemed like they were tough conditions out there so don't beat yourself up too much , races do offer learning curves of all sorts , you stuck with it and had a nice negative split , sometimes I want to throw my heart rate monitor in the bin as sometimes it's not reflective of how I feel!0 -
Bluesquare wrote: »Well done yesterday , it seemed like they were tough conditions out there so don't beat yourself up too much , races do offer learning curves of all sorts , you stuck with it and had a nice negative split , sometimes I want to throw my heart rate monitor in the bin as sometimes it's not reflective of how I feel!
Thanks bluesquare. I've only ran in a race more than 10km once and that was 11 months ago so that probably played a part in it all too. I didn't find it long which is a positive I've since realised, I wasn't praying for it to end though I was quite glad when it did end
You are flying it, great 5k pb 0 -
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Congrats on the race! Sounds to me like you did great, especially if you weren't feeling too good and your heart rate was high from the start. To get to the end with a good time and not feeling wiped out is excellent!
Thanks eyrieAuldManKing wrote: »I agree - I think you are being very hard on yourself. Sounds like a great workout - 10m at or faster than MP?? - don't think you've done that this training cycle??
The fact that your quads were sore also shows that you gave it a great effort.
Take it as a 'monster session' - as I always say, these 10m/HM races are always monster sessions - they also take a bit of recovering from, so take your time and just run very easy until you are ready for it again.
Motivation always lapses midway through a training cycle - especially after a hard effort like you had.
The busy-ness of life will throw a spanner, but you will adapt to a new routine, somehow managing to balance everything - it just takes creativity and a change of routine.
I didn't really realise it til you said it but looking back each of my splits were <6:00min/km and realistically if i run an average pace of 6:00 min/km on they day i'll be delighted with the result And no i definitely haven't done that this training cycle (or ever :pac:) 0 -
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Fingers crossed this table will have another new entry in 2 months time :eek:
PBs
Distance |2017|2016|*2015|2014
1 mi|||
5 km|24:36|24:53||25:06|
8 km|42:09|43:10|50:04|
5 mi|||
10 km|52:02|55:53||59:38|
10 mi|1:30:50||
Half||2:09:25|
Marathon|||
Park run|26:27|
* pregnant for a good chunk of this year 0 -
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