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The wicked run when no one is chasing them
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14-03-2018 10:42PM#1Runner’s World Intermediate 5K schedule - Week 1
New log. New plan. New goals. Time to consign the old log to the archives and start afresh. It might encourage me to look forward and avoid comparisons with fitter times (at least until I’m back to full fitness!). I found a 6 week schedule in Runner’s World ‘Guide to Road Racing’ and I guess it’s as good a place as any to start.
Monday 12th
Local loop, started just after it started pelting down. A refreshing run ! Ran it a bit too fast, for some reason the legs were willing and didn’t want to slow down but the lungs weren’t quite able to keep up. HR on the watch was acting up and gave me an average of 99 bpm for the run. Hmmm, don’t think so.- 3.0 miles @ 9:00 (path)
Tuesday 13th
Got this done in Santry Demesne during daylight. Session was 6 x 400m @ 5K target pace with 200m recovery jog. Tried to warm up on the grass but it was pretty mucky and slippy in parts so terrain was mixed for the warm up and I stuck to the tarmac and packed trail for the session. 2 miles and 4 strides to warm up then into the reps. Target time for the 5K at the end of this 6 week block is 22:30 so I was aiming for 7:15 min/mile pace. Splits ended up 6:47/7:17/7:11/7:19/6:55/7:19. Guess which ones were into the wind! 1,3,5 felt easy enough and I was consciously slowing down, the others were tougher but I wasn’t really paying attention to the watch and might have come in on target with a bit of extra effort. Oh well, not bad for the first speed session in almost a year. 2 miles to cool down. Average HR for the reps was in the 160s so that might be useful as a guide for the hill reps on Thursday as going for pace on those might finish me off all together.- 6.8 miles incl. 6 x 400m @ 5K pace (grass, trail, tarmac)
Wednesday 14th
Just Pilates this evening. Didn’t even walk there the weather was so manky. Good class and felt much taller after it
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Wubble Wubble wrote: »Best of luck with the new log and goals
Thanks J, I think both the log and myself were in need of a freshening up!Love the log title! Will follow with interest
Thanks! All credit to Laura_ac3 for the quote. I'd not heard of it before and thought it would be apt for the new log.OOnegative wrote: »Best of luck with new log G, has a lot to live up to after Mum on the Run!!
Cheers B, hope not to disappointWell I am glad to see the regaling of tales and good humour has followed. Enjoy the rebuild BG. With your recent Parkrun in mind I wager 21.30 mins is not safe
Thanks, D. Well, it's safe for now
but hopefully not out of reach by the summer. 0 -
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Thursday 15th
A day off work! To be celebrated with hill reps, naturally. Headed to Howth and the Fat Turkey route which I was told is probably the best hill on DNS for up to 3 min reps. Today was 1 min reps, and beforehand I did a couple of miles then some strides on a patch of soggy grass by the sea. Started the reps just before the cemetery entrance and didn’t get very far at all really in the 60 seconds. Didn’t look at the watch and went by effort. Not sure if I was too easy on myself, I was wary of doing these too quickly. HR averaged around the low 150s for the reps so maybe I need to HTFU a bit the next time. Also, I actually enjoyed the session, so perhaps that’s a bad sign too :rolleyes:. Paces for the reps were 7:42/8:04/8:13/8:08/8:28/8:10/8:17min/mile. Garmin tells me the elevation gain was 32 ft over .13 miles which I THINK makes that a 4.6 grade hill which will do for starters (the plan recommends 5 - 6 grade). Recovery after each rep was a jog back down the hill and these were very consistent at 1:42 – 1:46. 2 miles cool down to finish.- 6.8 miles incl. 7 x 1 min hill reps @ 5K effort (path, grass)
Friday 16th
Cycled into town for a S&C session and a new programme. Brutally tough as always but needs must, and the gym work is doing what it says on the tin and keeping the injuries at bay. I will never love gym work or Pilates (or any form of exercise that isn’t running if I’m honest) but it’s a means to an end and must be done.
Fitted in a short run after dark. Slow plod on the local loop. Nothing of interest to report except that I had to run by loads of delicious smelling restaurants and as a consequence spent most of the run thinking about food.- 3.0 miles (path)
Saturday 17th
Parkrun tourism close enough to home at Tolka Valley. Despite the swirling sleet and biting wind the volunteer team were all in good spirits and very welcoming. Loved this course and will definitely go back to race it. It’s undulating but none of the uphills are very long and there’s plenty of downhill to compensate. On a less windy day I think it could be quite a fast course, not PB territory though. Ran this easy to moderate effort and happy with the HR and pace for the effort.
Supposed to swim in the afternoon but the gym was closed which I wasn’t expecting
.- 4.5 miles (tarmac) incl. parkrun 5K @ 8:16 min/mile
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Monday 19th
Loops of the local park. Temperature seems to have risen by about 20 degrees! Will be breaking out the shorts and shades next :cool:. So happy to get out after the snow even if this turned out to be a bit of a plod. Normal service has resumed.- 3.5 miles (grass, path)
Tuesday 20th
First time downloading a session from Garmin Connect to the watch. Fierce handy altogether! And you can’t cheat by adding extra time on to your recoveries. Well you can, but it’d be more hassle. Took me almost as long as the session to figure it out but I’m practically an expert now.
An amazingly warm and sunny afternoon. Session was 2 x 800s, 2 x 400s, 2 x 200s with half distance jog recoveries all at target 5K pace (7:15 min/mile). Warm up was 2 miles on a mix of surfaces and 4 strides on grass. Did the session on tarmac as the ground was still fairly boggy. Paces were fine, a bit faster than target but more consistent than last week : (7:00, 7:05, 6:54, 6:59, 6:54, 6:58) min/miles. 2 miles cool down.- 7.1 miles (grass, tarmac, trail)
Wednesday 21st
Pilates. With a pre-warm up on The Barrel which I’ve been doing for a couple of weeks now before class and it’s great for my back. Think stretching rack but in a C-shape.0 -
Hi, with the downloaded session does it mean you don't need to stop and set up a new interval, say if you wanted to do 400s then 200s... this download can handle the change in the interval distance??Bungy Girl wrote: »
First time downloading a session from Garmin Connect to the watch. Fierce handy altogether! And you can’t cheat by adding extra time on to your recoveries. Well you can, but it’d be more hassle. Took me almost as long as the session to figure it out but I’m practically an expert now.
An amazingly warm and sunny afternoon. Session was 2 x 800s, 2 x 400s, 2 x 200s with half distance jog recoveries all at target 5K pace (7:15 min/mile). Warm up was 2 miles on a mix of surfaces and 4 strides on grass. Did the session on tarmac as the ground was still fairly boggy. Paces were fine, a bit faster than target but more consistent than last week : (7:00, 7:05, 6:54, 6:59, 6:54, 6:58) min/miles. 2 miles cool down.0 -
Hi, with the downloaded session does it mean you don't need to stop and set up a new interval, say if you wanted to do 400s then 200s... this download can handle the change in the interval distance??
Yes. It's awesome. You plan the workout on Garmin Connect 'My Workouts' and then click 'send to device'. It saves it, so you can copy/edit a similar session the next time. You can choose a variety of interval distances within the same workout and you can set the recoveries by time or distance (or leave open). You can also factor in repeats. So the session I did on Tuesday was a mix of 800s, 400s and 200s with mixed recoveries and it was all pre-programmed into the watch. Very handy. 0 -
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Bungy Girl wrote: »Yes. It's awesome. You plan the workout on Garmin Connect 'My Workouts' and then click 'send to device'. It saves it, so you can copy/edit a similar session the next time. You can choose a variety of interval distances within the same workout and you can set the recoveries by time or distance (or leave open). You can also factor in repeats. So the session I did on Tuesday was a mix of 800s, 400s and 200s with mixed recoveries and it was all pre-programmed into the watch. Very handy.
That is fantastic to know!! Thank you, will 100% be doing this, have a mixed session planned for tonight!0 -
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Bungy Girl wrote: »Thursday 22nd
Hills day ! I spent the whole morning in work looking forward to this. Not sure what that says about me – or my work :pac::pac:. Escaped at lunchtime and headed for the same slope as last week. One extra rep on the plan so it was 8 x 1 min hills @ 5K effort, jog down recoveries. I thought perhaps last week I hadn’t given it enough welly so aimed to push a little harder this time. Just over 2 miles warm up including 4 x 100m strides (strides done on grass) then into the reps. It was colder and windier than last week but paces were : 6:56/7:28/7:14/7:32/7:24/7:29/7:47/7:36 min/mile, a good bit quicker than last week. Recoveries were 1:41 – 1:49. HR for the reps was higher than last time (159-160 mostly); evidence that I worked a bit harder this week. Just a mile to cool down as I was under time pressure. Enjoyed this - tired but happy after it.- 5.7 miles (grass, path) incl 8 x 1 mins hill reps @ 5K effort
Friday 23rd
Local loop, started just as it was getting dark.- 3.0 miles (path)
Saturday 24th
Spectacular morning. Ventured west for a visit to Porterstown parkrun. Had it in my head that this was flat and got a bit of a shock when the 2nd half of the lap contained a few little drags. So on a 3-lap course they added up! Ran this a bit faster than planned as realised after the first lap that I was potentially on for a top 3 finish (3rd, 4th and 5th Fs weren’t far ahead at that point) so all thoughts of jogging sensibly went out the window :rolleyes:. 23:51 official time and 3rd F.
Great to bump into Wubble Wubble from these parts afterwards. Well done on your run, J, making it look easy!
So after today I only have 1 more Dublin parkrun to do to complete the lot. Hope to make it to Shanganagh (& hopefully recruit Nop as tourguide) some time in April. Today was also my 49th so will do next week’s milestone at St.Anne’s.
Also did a full gym session today. No time to swim.- 4.7 miles total incl. 5K @ 7:37 min/mile (tarmac, grass)
Sunday 25th
Feeling it today after a bit more intensity than planned in yesterday’s parkrun, the new gym programme AND a stint on the climbing wall in TCD this morning for a fundraiser.
So the LSR was a plod in St.Anne’s mainly on trail and grass to give the old bones a break. The park was jammers, no better place to be on a sunny day!- 6.0 miles (trail, grass, tarmac)
Thanks, a somewhat generous description there
Your week's activities before and after parkrun put me to shame.
Enjoy the 50th. I'm pretty sure there's usually a feather boa involved :pac:0 -
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Monday 26th
Easy/recovery run mainly on grass in the local park. Schedule will be all over the place this week and next with the school holidays :rolleyes:.- 3.0 miles (grass, path)
Tuesday 27th
Surprisingly cold and windy! The wind was kind of swirly so I wasn’t sure what way it was blowing to be honest. I think I had the benefit of it mainly behind me for the 400s and 200s with a mixed bag for the 800s as I did those in a U-shape. Plan was for 2 x 800s @ 5K pace (7:15 min/mile) and then 2 x 400s and 2 x 200s at 30 secs per mile faster (6:45 min/mile). Recoveries were half distance jog for the 800s and full distance jog for the rest. Must admit to a little walk after the 2nd 400.
Paces were 7:14/7:09, then 6:28/6:30 and 6:14/6:18 min/miles. So on target for the 800s and too fast for the rest. I try not to pay too much attention to the watch and go by feel and usually get the hang of the pace after a week or two so no big!
2 miles + strides warm up and 2 miles cool down.- 7.5 miles total (tarmac)
Wednesday 28th
Walked to and from Pilates. Good class – tough but felt able for it.0 -
Thursday 29th
Hills, yay. 6 x 90 secs this week with jog back recoveries. Very cold and windy again as seems to be the norm for these sessions. Usual warm up with strides on a grass patch. Effort definitely there today and splits were reasonably consistent. HRM mustn’t be working properly as my HR barely changed from easy pace according to the watch even though I was properly out of breath at the end of each rep. So I’ll discount those figures! Paces for the 6 reps were 7:42/7:39/7:57/7:45/7:53/7:48 min/mile and jog recoveries were 2:40-2:50. The elevation figures aren’t reliable either so I’ll just go with ‘steep’ and leave it at that :rolleyes:.- 6.7 miles total (path, grass)
Realised belatedly that I omitted 2 x 200m from Tuesday’s session by misreading the instructions. Oops.
Friday 30th
Full session in the gym in close proximity to the Great Unwashed (bleurgh) after a morning in work. Too hungry to run afterwards so postponed until later and was then not bovvered.
Saturday 31st
Parkrun pacer day and also happened to coincide with the occasion of my 50th parkrun. The tutu didn’t transpire, but I did get to wear a pink feather boa and a giant 50 badge that drove me nuts and I had to take it off after a lap! Was pacing 27 mins and managed to drag a friend to a parkrun PB so all good. Cool down and breakfast with aquinn to conclude another great morning at St.Anne’s.- 4.9 miles total incl. 5K @ 8:40 min/mile (tarmac)
STATS FOR MARCH:
Runs: 23, Gym/Pilates: 7, Swim/Aqua S&C: 2, Cycles:1, Rest/Snow Days: 3
MILES: 108
Sunday 1st
Junior parkrun with BG Jr responding to bribery and running without moaning or stopping to walk – result!
LSR was a very peaceful out and back along the canal. Chilly enough but was well layered up and enjoyed this.
Have lost track of volume of chocolate consumed at this point :eek:.- 7.0 miles easy (path, tarmac)
Halfway through this 6 week programme now and I’m enjoying the change in pace and the 2 mid-week sessions. Hopefully it’ll lead to an improved performance in the 5K. Not close to PB territory yet but the times are coming down.
TOTAL WEEKLY MILES: 29.10 -
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I find the 235 HRM very frustrating. I think it just doesn't like skinny wrists. Congrats on the parkrun milestone.
It beats the chafing chest strap though! I used to have a brilliant HRM (a Suunto) then it was discontinued and I've not found one yet that really works consistently for me.Wubble Wubble wrote: »Congrats on the 50th, glad you enjoyed celebrating your milestone
Thank you! Looking forward to the 100th nowCongratulations on your 50th
You're times are definitely improving, there's loads more to come in the second half of the programme
Thanks, the next couple of weeks on the programme look a bit scary but hopefully I'll have a decent result at the end of it!0 -
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Thursday 5th
No time for anything. A ‘rest’ day.
Friday 6th
Deferred hills from yesterday. Same as last week on the plan : 6 x 90 seconds. HRM not working again so I can’t quantify my exertions accurately :pac::pac: but this was tough and I died a little on the last couple of reps when the wind seemed to pick up significantly. Paces for the reps were
(7:08/7:27/7:48/7:31/7:55/8:11)min/mile. Awarded myself a gold star for effort, if not consistency.- 6.2 miles total (path)
Saturday 7th
Fairview parkrun in the company of aquinn, laura_ac3 and annapr followed by a tasty breakfast. Full session in the gym later.- 3.2 miles (tarmac, grass, mud)
Sunday 8th
Volunteered at Junior parkrun with BG Jr. Super morning for it with over 200 kids participating. Great to see The Muppet from these parts, hope your grandson enjoyed his run - congratulations to him!
Got out around lunchtime for my LSR and chose a random route through the Phoenix Park. Thought the trails would be a bit too slippy after all the rain and stuck mainly to the tarmac. Really enjoyed this.- 8.2 miles (tarmac, grass, trail)
TOTAL WEEKLY MILES: 31.6
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