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Running away
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Feb
Quiet month, no races. My highest mileage to date, 80 miles, very little by some standards i know
but decent for me if i can maintain it i'll be happy. In 2 months i've run over 25% of what i ran in all of 2016 so that's an improvement, consistency is key now.
Mixed feels at the moment, some runs i come away feeling confident that i'm making improvements and other runs do the complete opposite knocking my confidence to shreds. Goal now is 2 park runs or 5 k races in March and based on those set a goal time for 10 k in April.
Month|2016 dist/miles|2017 dist/miles
Jan|40|60
Feb|30|82.2
March|39|
April|34|
May|47|
June|43|
July|32|
Aug|54.5|
Sept|61.6|
Oct|78|
Nov|51|
Dec|50|
Total|560.1|142.2
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27.02.2017-05.03.2017
Week 5 of 10 week 10k plan
Monday
Plan: 6 mi steady with 6 x 10 sec hill sprints
Actual: 7.5 mi steady with 6 x 10 sec hill sprints
Avg pace: 9:41 (1hr 12min)
Splits: 9:30, 9:15, 8:57, 9:40, 11:21, 9:30, 9:41, 4:43 (.5 @ 9:26)
Comments: The effort was steady despite the splits. The sub 9 min split was all downhill so this is deceptive. And the slow mile was the hill sprints, i walked between them to ensure i was fully recovered to focus on form.
Tuesday
Plan: XT or recovery run (or rest if ya must!)
Actual: XT: Spin class
Comments: I managed the class but think i may have picked up a bit of a groin strain on last night’s run, booked a sports massage for Thursday evening.
Wednesday
Plan: 5 mi
Actual: 5 mi
Avg Pace: 9:13
Splits: 9:58, 9:40, 9:07, 8:37, 8:44
Comments: The 2nd half was a bit faster than planned, had a stressful day at work and needed to decompress.
Friday
Plan: 3 mi
Actual: REST
Comments: No chance to get out today so this was a no go anyhow but after last night’s sport’s massage felt rest & some gentle foam rolling would be no harm :rolleyes:
Saturday
Plan: 5k race or park run
Actual: My 1st park run… 26:26 (5 mi including warm up)
Avg Pace: 8:32
Splits: 8:20, 8:25, 8:38, 1:03 (.12 @ 8:42)
Comments: Found this tough, parts of the course were flooded. I really struggled on mile 3. Was disappointed with the time, nowhere near my 5k pb (24:53), splits were more reflective of tempo paces. Felt really unwell at the finish, maybe my body just not used to running first thing in the morning, developed a headache which lasted all day :rolleyes:
Sunday
Plan: 9 mi LSR
Actual: REST
Comments: Still had the splitting headache i had since finishing the park run on Sat so hubby convinced me to just take a day off and have an r & r day with the kids which i did
Comments: 17.5 miles. Not a great mileage and a disheartening week but i know i lack consistency. Felt quite drained a lot of this week, started taking an iron supplement on Saturday so will see if that helps, my iron tends to be low.0 -
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13.03.2017-19.03.2017
5 weeks to 10 km race
Monday
Plan: 10 km with 6 mins uphill time
Actual: 10.1 km
Avg pace: 5:43
Splits: 5:45, 5:36, 5:38, 5:39, 5:36, 5:49. 6:02, 5:59, 5:32, 5:35, 0:40 (.11 @ 6:06)
Comments: Didn’t time the uphill sections but picked a hilly route and repeated some of the hills.
Tuesday
Plan: 6 km or XT
Actual: Spinning class
Wednesday
Plan: 6 km
Actual: 7.1 km
Avg pace: 6:04
Splits: 6:33, 6:15, 6:12, 5:58, 6:05, 6:03, 5:28, 0:51 (.15 @ 5:40)
Comments: Enjoyable 6 km with friends, last km on my own and of course the pace picked up :rolleyes:
Thursday
Plan: REST
Actual: REST
Friday
Plan: Speed intervals
Actual: REST
Comments: Away with the family for the long weekend, thought i might sneak something in but felt too guilty leaving the kids
Saturday
Plan: REST
Actual: 1 km warm up + a tourist Park run (27:13)
Comments: Windy & rainy and a course with lots of twists & sharp turns, not my best morning's work but glad i did something after skipping the intervals session yesterday :rolleyes:
Sunday
Plan: 11 km
Actual: Nothing
Comments: A fainting episode ruled out this run :eek:
Comments: Only 3 runs and 23 km for the week. Ended the week on a downer with a fainting episode, a few bruises and a missed LSR, must get my bloods checked.0 -
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27.03.2017-02.04.2017
3 weeks to 10 km race
Monday
Plan: 10km with 8mins up-hill
Actual: 10.1km
Avg pace: 6:07 min/km
Splits: 6:09, 6:06, 6:04, 5:04 (down hill), 5:49, 6:15, 6:52, 6:20, 6:30, 6:09, .33 (.1 @ 5:30)
Comments: Found this tough, especially the hilly 2nd half, very warm evening.
Tuesday
Plan: 6 km or XT
Actual: Spinning class
Wednesday
Plan: 6 km
Actual: 7km
Avg. Pace: 5:50 min/km
Splits: 6:21, 6:25, 6:04, 5:44, 5:27, 5:25, 5:27
Comments: Nothing really to report, another warm evening but not as warm as Monday and i didn’t struggle as much. The last 3 k were tempo pace unintentionally.
Thursday
Plan: REST
Actual: REST
Friday
Plan: REST
Actual: 4.4 km
Avg. Pace: 6:22 min/km
Comments: Felt like stretching my legs, nice little trot in the rain.
Saturday
Plan: Parkrun
Actual: Park run (6.1km inc a warm-up km)
Avg. Pace: 5:17 (26:27)
Splits: 5:02, 5:20, 5:24, 5:30, 5:15
Comments: Blah, i’d rather forget it :rolleyes:
Sunday
Plan: 13 km
Actual: 5km
Avg. Pace: 5:46
Splits: 6:14, 6:02, 5:47, 5:35, 5:11
Comments: Scratched my long run in favour of a movie & popcorn with the kids, no regrets
Comments: 32.6 km (20 ish miles). Similar mileage to usual but first time running 5 days, happy with that but can’t see it happening every week with real life getting in the way.0 -
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I’m all over the place at the moment but trying to squeeze in the runs when i can.
Monday Apr 24th
Session: 400, 800, 1200, 800, 400 @ 5:05 min/km
Distance|Target|Actual|Pace
400m|2:02|1:53|4:42
800m|4:04|3:47|4:44
1200m|6:06|5:40|4:44
800m|4:04|3:51|4:49
400m|2:02|1:55|4:47
Total: 9.4 km
Avg. Pace: 5:40 min/km
Avg HR: 163
Tuesday Apr 25th
Spinning class
Avg HR: 131
Wednesday Apr 26th
Total: 8km (48:08)
Avg. Pace: 5:58min/km
Splits: 5:58, 6:00, 5:58, 5:52, 5:50, 6:04, 5:58, 5:59
Avg HR: 153
Thursday, Fri, Sat, Sun
Nothing
Monday, May 1st
Total: 10.5km (1:03:23)
Avg. Pace: 6:02 min/km
Splits: 6:40, 6:25, 6:16, 6:03, 6:11, 6:10, 5:56, 5:50, 5:32, 5:16, 6:05 (.5)
Avg HR: 156
Tuesday, May 2nd
Total: Planned on a 5k with 20min/4k tempo but the evening was so nice that i did the route a second time as a cool down
Total: 2 x 5km (26:44 & 28:29)
Avg Pace: 5:19 min/km / 5:41 min/km
Splits: 5:42, 5:24, 5:17, 5:07, 5:04
Splits: 6:01, 5:52, 5:41, 5:23, 5:27 (28:29)
Avg HR: 163 / 164
Wednesday, Thursday
Nothing :rolleyes:0 -
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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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