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What I log about when I log about running
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Oh god I'll feel responsible now if you hate it! :eek: Definitely worth trying out a few of the instructors if you do go for it, as they have quite different styles and some may suit you better than others. But the good thing is if you sign up for a few weeks, the cost per class is less the more you go, so it's a good incentive! You're actually really making me want to go back now... :pac:Andy Kenny seems like a good fit for me and the price also seems fair enough. Your recommendation has decided it for me
For me anyhow with work/family commitments i'd have to sacrifice running if i'm to fit in 3 x 1 hr of gym work so it would have to be just be short-term during the Winter months when there aren't too many races on.
This might be of interest ariana (well in a few weeks/the future when you've recovered from what will hopefully be a great day for you next week and are thinking about the next challenge!) - http://www.thisrunnersrecipes.com/strength-workout-for-marathon-training/
She has a good few useful workouts for runners on her site actually, mostly ones that can be done at home in under 30 mins and with minimal equipment too. Worth a look!0 -
This may be of interest to all of you too, it's been tried by a good number of people here, some of whom actually managed to complete it 0
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This might be of interest ariana (well in a few weeks/the future when you've recovered from what will hopefully be a great day for you next week and are thinking about the next challenge!) - http://www.thisrunnersrecipes.com/strength-workout-for-marathon-training/
She has a good few useful workouts for runners on her site actually, mostly ones that can be done at home in under 30 mins and with minimal equipment too. Worth a look!
Cheers eyrie, i'll be having a look for sureAnnie get your Run wrote: »This may be of interest to all of you too, it's been tried by a good number of people here, some of whom actually managed to complete it
Ahem think i may have got to day 2 of that before :pac: I'll have to try harder eh :cool:0 -
Annie get your Run wrote: »This may be of interest to all of you too, it's been tried by a good number of people here, some of whom actually managed to complete it
Oh god I KEEP meaning to do that! Ugh now you've got me feeling the guilt again AGYR! That and foam rolling, I can never seem to make it happen! Bad runner
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Oh god I KEEP meaning to do that! Ugh now you've got me feeling the guilt again AGYR! That and foam rolling, I can never seem to make it happen! Bad runner
Can't multi quite on the phone but LOL to the pair of ye, no guilt necessary - it's not like I'm home every evening foam rolling and strength training
As I typed that message I said to myself I must give it another go. Maybe we should all start tonight!!!!! 0 -
Annie get your Run wrote: »Can't multi quite on the phone but LOL to the pair of ye, no guilt necessary - it's not like I'm home every evening foam rolling and strength training As I typed that message I said to myself I must give it another go. Maybe we should all start tonight!!!!! No no, you're a model of virtue in my eyes now!
Yes, support group! But but.... can we do it tomorrow instead? I'm tired this evening and I don't want to :P Oh and actually tomorrow's no good either. Ahh, I see how this happens... :eek::D0 -
Annie get your Run wrote: »This may be of interest to all of you too, it's been tried by a good number of people here, some of whom actually managed to complete it
I got to day 2 on this before, but it might be worth trying again.Oh god I KEEP meaning to do that! Ugh now you've got me feeling the guilt again AGYR! That and foam rolling, I can never seem to make it happen! Bad runner
Pop the foam roller in front of the TV, so it can guilt you into have a roll every evening. It works for me about 30% of the time.0 -
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Monday, October 23rd
Plan: General Aerobic 10km, including 6x12 sec uphill and 6x100m strides
Total: 11.25km, including 6x12 sec uphill and 6x100m strides
Avg Pace: 7:57 min/km
Avg HR: 141 Max HR: 69
Splits: 7:44; 7:39; 7:39; 7:44; 7:42; 7:49; 7:54; 7:37; 7:38; 9:13: 8:05; and 9:00
The only way I’m going to get these done is if I do them on my runmute, so they’ll probably all be slightly over the required distance. This all felt really good, the run home in particular. I hate hill sprints, but we knew that already. The latter splits are somewhat meaningless, as I didn’t bother stopping the watch for the recoveries. I also included a four-minute recovery between the hills and sprints, which was mostly spent waiting to cross a road, and doesn’t seem to be included on my plan :P
Tuesday, October 24th
Plan: Endurance 13km
Total: 13km Endurance (1:34)
Avg Pace: 7:14 min/km
Avg HR: 152 Max HR: 173
Splits: 7:49; 7:25; 7:03; 7:17; 7:18; 7:06; 7:25; 6:35; 6:50; 6:57; 6:28; 7:20; and 8:24
Struggling a bit with the pace on the endurance runs and the effort got away from me a bit. I need to keep an eye as I certainly knew about it the following day. Note to self: effort is most important.
Thursday, October 26th
Plan: Lactate Threshold 11km 4 x 6min LT Intervals (jog 2 min recovery)
Total: 10km
Avg Pace: 7:55min/km
Avg HR: 146 Max HR: 163
Splits: 7:36; 8:01; 7:51; 7:53; 7:54; 8:18; 7:43; 7:42; 7:46; and 7:44
The planned tempo went out the window when I reached the 6k point and realised I’d my watch set up incorrectly. I am going to incorporate the tempo element into tomorrow’s run. No harm as you can see from the paces and heart rate, the effort was relatively high for a slow enough pace.
Good luck to all running on Sunday. I'll be hanging around Roebuck Road with a huge box of jellies (that I've struggled not to eat myself this week) 0 -
I need to get this tattooed on my forehead. Or probably better yet my arm, where I could actually read it to myself.Note to self: effort is most important.
Ha! Tell us what happens in the future, oh wise one!Last week's log was all in the future, bar Friday. If I'd a brain, I'd be dangerous
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I need to get this tattooed on my forehead. Or probably better yet my arm, where I could actually read it to myself.
Ha! Tell us what happens in the future, oh wise one!
I'm usually the opposite: I'm fine at keeping my easy runs easy, but I struggle to hit paces in my pacier runs. I think I'd happily do all my runs at general aerobic pace and lob in the odd tempo run
I just struggle with the Pfitzinger runs because they're neither here nor there for me; they're not hard but not super easy either.
In 2018, I foresee magical DCM 2018 happenings for both of us
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Saturday, October 28th
Plan: 14k Endurance
Total: 14.5, Endurance (1:39:23)
Avg Pace: 6:51 min/km
Avg HR: 146 Max HR: 170
Splits: 7:11; 7:10; 7:03; 6:48; 6:32; 6:52; 7:16; 6:48; 6:36; 6:23; 6:20; 6:25; 7:36; and 7:56
Em, planned parkrun tempo finish didn’t happy as I was too cosy in my pit. Got up at 6 for breakfast and everything but refused to get up when my second alarm went off at 8. Finally got out for this in the afternoon and enjoyed it. Paces are pretty accurate for endurance runs as was the effort.
I spent a very enjoyable few hours in Milltown supporting the DCM runners and trying to tempt them with some jellies. Marathon day is one of my favourite days of the year. It really brings out the best in people. Tipped out for a quick dander on Sunday evening to try out my new trail runners, ran around the grassy bits in the estate and up and down some grassy banks - it was great fun. 50km v a planned 48k for the week and the plan has (re)started well, apart from the missed tempo.
Monday, October 30th
Plan: General Aerobic 8km, including 6x12 sec uphill and 6x100m strides
Total: 8km, including 6x12 sec uphill and 6x100m strides
Avg Pace: 7:20 min/km (58:39)
Avg HR: 144 Max HR: 172
Splits: 7:26; 6:55; 7:01; 7:25; 7:41; 6:34; 7:43; and 7:53
Again, don’t trust the last splits as they include rest breaks between hill sprints, etc. Loved this run. Over and done with within the hour, which was very civilised for a bank holiday. I would like to say I’m making my peace with hill sprints, but I’m not. I felt like an awful clown. It's much easier to do these under the cover of darkness
I went bouldering on Monday afternoon. Great craic but tough enough on the body. I’m sitting here wondering how tonight’s run is going to go!0 -
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Are you me? I'm wondering as I was in Milltown on Sunday too. I also did that 6*12s hills sprints on Monday and am sitting here thinking about my 13km endurance run later! I didn't go bouldering this week but I did a few weeks ago! It's tough on the arms alright.
I wish I was as fast as you!
Are you following Pfitz, too? I know you previously did the half plan. I found your log very useful when I followed it earlier this year 0 -
I wish I was as fast as you!
Are you following Pfitz, too? I know you previously did the half plan. I found your log very useful when I followed it earlier this year
Glad someone found it useful! Yes, I've just started the 8-10km plan with raheny 5 mile as my goal. I've started that plan several times but never finished it so I'm really hoping I can stick with it this time.0 -
In 2018, I foresee magical DCM 2018 happenings for both of us
Oh I hope so!! My enthusiasm/excitement/determination has been kicked into gear even more after watching them all at it on Sunday, but likewise so has my sheer terror reading some of the reports of the suffering. I'm not sure I'm that strong! :eek:0 -
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Following with interest I bought that book (on your recommendation i believe) so i'm going to actually read it soon and pick one of the plans although realistically it will probably be January before i start to follow it. How did you find the HM plan? That is most likely the distance i will target although i haven't identified a target race yet.
I'm also thinking of joining a club, my local club does a track session once per week so i'm not sure how that will fit in with following a plan but i'll see how it goes.0 -
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Following with interest I bought that book (on your recommendation i believe) so i'm going to actually read it soon and pick one of the plans although realistically it will probably be January before i start to follow it. How did you find the HM plan? That is most likely the distance i will target although i haven't identified a target race yet.
I'm also thinking of joining a club, my local club does a track session once per week so i'm not sure how that will fit in with following a plan but i'll see how it goes.
From my relatively inexperienced position, I think the Pfitzinger plans are a decent step up from the more basic plans that we all start out using. They're also quite straightforward once you work out your paces and the structure of each of the workouts. The plans in the book are definitely a challenge, but you've built up a great base, so they might be less challenging for you. It might sound sad, but I got as much of a buzz seeing what I could achieve doing the plan than I did getting the actual PBs out of it! By this I mean, when I initially looked at the plan, the idea of doing a 16k run incorporating an 8-10k tuneup race on a Saturday followed by a 16k endurance run on the Sunday seemed impossible, but it was a great feeling once I'd done it.
I was definitely more comfortable the second time I used the half plan. There is a point around the four-to-six week point that I reconsider all my life's choices as that's the point I was at my most fatigued. Once you're about a month out from your goal race, though, the half plan gets easier. I've improved my half time by about six minutes in a year. All of my other PBs have fallen quite a bit too (3 minutes at 10k and 5k) A lot of which is the natural progression I made as a relative newbie, but a lot of it I put down to the plan.0 -
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Cor, is it really only week 3?!
Monday, November 6th
Plan: Speed 8km, incl 2 sets of 3x300m@800m to mile race pace (jog 300m recovery and 4 min btw sets)
Total: 9.7km
Max HR: 178
300m splits (avg pace): 4:42; 4:41; 4:34; 4:48; 5:22; and 4:33
Despite doing my best to mess this up, I think it went pretty well, apart from the second last split, which I made a hack of. I think the splits might be a couple of seconds outside what Pfitz recommends, but I used a calculator to find my mile race pace and I’m happy enough with what I managed. I was expecting this to be harder when I looked at it before setting off, but it was actually quite fun.
Tuesday, November 7th
Plan: 13k Endurance
Total: 12.5km,
Avg Pace: 6:55 min/km (1:25:16)
Avg HR: 149 Max HR: 170
Splits: 7:22; 7:33; 7:01; 7:19; 7:02; 6:48; 6:44; 6:29; 6:24; 6:40; 6:23; 6:28; and 9:03
Don’t you just love running? Delighted with this. My legs were really tired setting off, but I managed to hit all of the paces at the required effort for an endurance run. I didn’t think I’d manage this on a runmute, so I was pretty happy. Apart from that, it was just the perfect weather for running and I really enjoyed myself.
Thursday, November 9th
Plan: Lactate Threshold. 13km, incl 3x8min LT Intervals (jog 3 min recovery)
Total: 13.01km
Avg Pace: 6:56 min/km (1:30:18)
Avg HR: 150 Max HR: 179
Splits: 2k@7:21. 5k@7:18. LT: 5:38; 5:41; 5:34. Cooldown@8:03
Found it so difficult to motivate myself to get out and do this, which is odd given that I was loving life on Tuesday. My legs felt pretty heavy on this one and I was glad when the LT intervals started and woke them up a wee bit. I love a good tempo run and these intervals were fun. I struggled a bit in the middle of the second one as I was running up quite a steep hill but the others were manageable. Pretty happy with the pace on this; the hilly nature of my run home seems to be having less of a negative impact on pace v effort. Progress, of a sort 0 -
Saturday, 11 November
Plan: 16k endurance
Total: 16.15km (1:51:49)
Avg HR: 148 Max HR: 175
Splits: 6:55; 7:13; 6:57; 6:59; 6:58; 7:03; 6:48; 7:00; 7:37; 6:25; 6;42; 6:32; 6:09; 6:14; 6:31; 8:39; and 7:35
This felt like a much longer long run. It had all the hallmarks of a proper long run, including dozing on the sofa for an hour in the afternoon once it was done Everything felt quite tight once I’d finished and I possibly ran a couple of KMs too quickly but nothing a short recovery run and loosey goosey session won’t fix.
Sunday, 12 November
Plan: Friday’s recovery run of 5k.
Actual: 4k
Avg HR: 129 Max HR: 141 (take that, HADD!)
Avg pace: 7:43
Skipped Friday’s recovery run and it dawned on my on Saturday’s run that I was averaging only four runs a week, which isn’t good enough. I woke up on Sunday morning and my legs felt about two inches shorter than usual such was the tightness of my calves, so I decided to head out with my o/h on his recovery run. I was determined to keep this easy breezy, which I did. The stiffness eased quite nicely and I had a nice stretching session after.
55kms for the week and I’m enjoying the plan. It’s familiar enough that it’s easy to follow but different enough to keep it interesting. I’ve been running slightly lower mileage than what I’d been doing and I’ve been feeling good. I was surprised that next week is a recovery week but perhaps yesterday’s run shows me that it’s coming at the right time. The stitch issue remains a problem and I’d a corker of a one on the LT run. I even managed to get one today, despite not having eaten anything before heading out
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This week was a recovery week, made up of general aerobic runs of 10-11k in duration to total 49km. I managed 20.5 I took the hand on Monday evening and decided not to run as I could easily get the run in on Wednesday. That was a mistake and lesson learned. I really struggled to run at all for the rest of the week due to a dicky tummy and I should know by now to get my runs in as per the schedule. It felt really good to mitch off on a run, though!
Next week there will be some more plan deviation, although I'm determined to run the required amount of Ks. I got a last-minute free entry to Run in the Dark, so I'm going to do that as my VO2 max session - I know it's not the best run in the world but free is free and I need a little bit of help with this type of session, so I jumped at the opportunity. No great loss if it doesn't work out and it's too crowded or whatever.
Then, instead of a long run at the weekend, I'll be running Run the Line and I'm really nervous! It's like the first time I ran a parkrun or a road race all over again. I certainly won't be racing and I'm going to do my best to enjoy it and not less the nerves take over 0 -
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Fair play to you woman with all the races you're running this year. Squeezing in next years race is something else though! Our own little time traveller :P
oooh well spotted I am sitting here giggling talk about Jumping way ahead of myself LOL whoops!
Will you be running DCM ''next'' year 0 -
oooh well spotted I am sitting here giggling talk about Jumping way ahead of myself LOL whoops!
Will you be running DCM ''next'' year
Not sure yet...I'm jumping even further ahead of myself. 3:15 to get an entry to Boston or London..I'm looking at a 2 year plan, if it fails I forget about it.0 -
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Sounds like a good run for not being in great form! Was it a good event?
You're doing Run the Line this weekend aren't you? Enjoy!!
Yeah, that was the plan, until I had a bit of a meltdown and, for the first time ever, wimped out of a race I read a Facebook update on Friday evening and got the idea that I would've been completely out of place taking part and that was that (how embarrassing).
Run in the Dark was good fun. It's definitely not one to race but the atmosphere was great. It was well enough organised, but at one point, I ran a completely different line to everyone else and I still don't know what the correct route was. I stuck to the road, while everyone else ran up on a path. The marshal didn't say they were wrong, so they probably weren't, but the route wasn't very clear. To be fair, that was the only bit that wasn't clear, though.0 -
Sunday, November 26th
Plan: Endurance 16km
Total: 16km (1:49:44)
Avg HR: 138 Max HR: 165
Splits: 7:06; 7:03; 6:45; 7:05; 7:03; 7:08; 7:19; 6:33; 7:08; 6:31; 6:30; 6:23; 6:21; 6:44; 6:45; and 7:12
Long run with nothing much of note. I didn’t feel wiped after this, like I did the last time. Gave my new Mizunos a spin. They’re my first non-Asics pair of running shoes and I love them. I can’t get over how easy they were to break in and they’re so light.
34kms for the week and not what it should be but it will do. *rambly bit ahead* I kind of regret choosing to do a 5-k plan and should have possibly stuck to base building/easy running for a couple of months, instead. I think it’s worthy logging as it’s something I will need to consider when putting my grand 2018 plan in place. I was having a small crisis in confidence with my running, which culminated in skipping RtL, and was probably as a result of not being able to run properly the last few weeks - all that extra energy had to go somewhere Anyway, I’ll give Jingle Bells a spin on Saturday and see how I go. I’m going to try running it fasted to see if it helps the stitch problem.
I have also, despite swearing off the distance for life, signed up for the Wexford half in April and will be on the lookout for a plan to take me there. As much as I’ve enjoyed the FRR plans, I’ve been following them for a year now, in one variation or another, and it’s time to change it up a wee bit. I tentatively opened Jack Daniels last night before quickly closing it again, but the 18-week plan might be an option. I think I’m probably not experienced enough to give the Hanson method a try. The other option, of course, would be the graduates plan from last year. I quite like the idea of doing a parkrun tempo on a Saturday, followed by a long run on a Sunday, but would need to figure out how to include my runmutes as these would be slightly outside the 60-minutes prescribed for the bulk of the runs. Something to ponder. *ends the rambling*0 -
Yeah, that was the plan, until I had a bit of a meltdown and, for the first time ever, wimped out of a race I read a Facebook update on Friday evening and got the idea that I would've been completely out of place taking part and that was that (how embarrassing).
Oh no!!!! You would not have been If you ever think that again just post the question in the race thread and someone will give you an honest answer - you could have run with Anna and I. 0 -
Annie get your Run wrote: »Oh no!!!! You would not have been If you ever think that again just post the question in the race thread and someone will give you an honest answer - you could have run with Anna and I.
Thanks - you're very good! I just had a numpty moment. I'd signed up with my boyfriend, who was more than willing to stick with me, but I just had a feeling that everyone was going to be far quicker. I should've thought of the race thread!0 -
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Aww, that's totally understandable - I get it! I was intimidated just thinking about RTL. I couldn't do it anyway, but if I could have I'm not sure I would either, so I know where you're coming from. Would definitely like to do it some day though! .
You should both look at www.imra.ie cheap to join and very reasonably priced trail runs. I was unfortunate enough not to get to do any this year but hopefully will in the new year - most weekend races are on Jan-March.
I get it too BTW, I was exactly the same last year but it's an event for all standards and the organisers are lovely and very welcoming.0 -
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