Chasing the sub 50 10k - for what seems like forever

eyrie · 18-04-2018 12:36PM

I'm no expert but I think the advice usually is run the same number of days as usual but cut way back on the volume and intensity. I usually follow the race week schedule from the Boards graduate plan, which goes like this:

Mon: 20 min recovery or OFF
Tue: 45 min very easy
Wed: 6x1 min @ Vo2 w/ 2 min recovery
Thurs: 45 min very easy
Fri: OFF
Sat: 20 min recovery
Sun: Race

Obviously shift the days if your race is on a Wednesday.
I think I might just have done strides instead of the Vo2 max session in the past too, can't remember. Didn't realise your race was so soon! That's exciting though, I think it sounds like you'll go great!

Bluesquare · 23-04-2018 07:34AM

Thanks Eyrie ,

I tweaked that little so hopefully job done .

Thursday 19th
———————-
10k @ 6:05

This was a very uncomfortable run . Windy - a warm wind this time for variety , throat gritty and breathing raggedy. Legs heavy and felt that this was as fast as I could go .

Was inspired to start taking antihistamine- seeing spring has finally arrived .

Sat 21st
————-

10k @5:47 which include 6*1 min pick ups in and around V02 max.

Going hard felt just as bad as going slow . Easier then Thursday but still not loving it.

Sunday 22nd
———————
8k@ 6:02

The evening after the night before . Family party couldn’t be avoided . Didn’t go nuts .

Tried to keep run in aerobic zone . First 3k couldn’t run slow enough to get heart rate down - into a very gusty wind .(average pace = 6:30, average HR - 158)

I just gave up after that trying to stay green and just ran comfortably . The 4K was faster (6:05) but still the same HR

The second 4K was with the wind on my back (average pace 5:47 , HR 143) and dedicated to Eluid my hero.

I did try to concentrate on form , and remembered to smile .

I’m putting the high HR down to the Haribo I had before hand !!!

Anyways why is it impossible to have a good run in the countdown to a race ? God forbid you go into a race with confidence .

I am sub 50 fit but it really depends on which me turns up on the day . And oh yeah the stupid wind.

I think the important thing for me will be to get a decent warm up. Start a little bit slower then the required pace and hope for the best .

Bluesquare · 01-06-2018 07:45AM

That bloody wind . I had two awful tenks on the trot and swore of running. Well not really because I like food . But racing yes racings sucks.

Dundalk 10k

A Very Serious Race Report

A Sub 50 10k is my thing. The monkey on my back. My bear bug . My Achilles heel. My one that keeps getting away. You get the picture.

So I have given up . Not targeting it anymore. Just trying to get fitter and fitter and hope one day it just happens.

I am well fit enough for sub 50 , I am , I actually am . My training has gone well. King of training me!

Yesterday was windy . Now coming from an Irish Coastal Club we are used to wind. Windy wind, Sure I can’t remember the last run without wind. Still it hurts me.

I am asthmatic and have to work harder in wind to regulate my breathing. That’s ok though – Paula Radcliffe holds a 15 year old world marathon record. (Go Ventolin!)

My breathing was slightly off before the race but thought bound to be nerves.

I had a half plan to not charge off, keep steady till 5k and then pony home.

Sigh. Steady start kept the 1st two kms at a sub 50 pace . Wind blowy. Breathing Breathy. The congestion of the third k slowed me down slightly. My loud raspy snotty breathing seemed to part folk like the red sea, people were slowing down or gazelling it out of there just to avoid running along side me. Morto.

By the 5th k I was in trouble - I needed my puffy puffer . But first I had to run up a long hill – fast. Clever what!!

After a little walk I was ready to go again. By the end of the 6th Km, Darth Vader had returned and even recalling Eluids Smiley face couldn’t save this race for me.

I pushed as hard as I could, plenty in the legs but the lungs were done. May have taking a little too much Ventolin. (I don’t have shakey hands this morning really)

Apologies to all the folk I met after . Yes I am a grumpy yoke.

It’s a great pb course but just wasn’t my day. Bring on the Drogheda 10k – and the hill of death. I can’t possibly have a worse race than that !

Bluesquare · 01-06-2018 07:51AM

But it’s ok -I’ve licked the wounds.

Star of the Sea 5k Race Report 2018

And the sun shone on Stamullen ……….

It was a particularly pleasant evening . The race shades were in position . I was channelling my inner Paula. I was stoked. Well not really , it was sunny mind and I did have shades on. Oh and I did look kinda a little cool .

Anyways the starting line loomed ahead in a real top of the celebrations box type of way . It was squashy n sweaty in the line up , heaving with local club types bantering and indulging in some enthusiastic jostling . The start of this local 5k had a strange jolly competitive air about it . For once it felt like a race – you know where you race actual people not Sally Strava. Anyways after a bit of heave hoo-ing we were off!! The wild hunt had begun! Ok my 5 step plan . Go gadget plan.

Step 1 – Don’t Evil Knievel straight off the bat.

Despite the hounds of Hell surging either side of me , I held my pace and effort steady. I topped the 1st hill hardly heaving having regurgitated my Freddy mantra for the occasion. (One two Freddy’s coming for you , ..... nine ten never sleep again)
(4:48 1st k)

Step 2- Remember to smile a bit – it helps with aerodynamics.(or was that the Paula shades)

I was smiling on the inside. Honest.

Step 3- Treat the first 3k like a Tuesday Tempo

The first 2.5 k was comfortably hard, too cushy me thinks. I was weirdly cosy for the speed I was motoring at and this was making me nervous . A race going well...........?Thankfully before that little git in the noggin gained control I found myself matching footfalls with a fellow orange clad comrade who pushed me up that hill out of the college. It hurt a tad, and think I may have been sweating slightly but I was at the bloody three k mark still keeping my pace and I wasn’t dead !

(2k 4:50, 3k 4:46)

4- Run like hell

There was a downhill with cheers from sidelined injured oranges. Cheers Guys! That 4th km seemed oddly fast – had we entered a time warp? We merged with two more oranges and like a giant tangerine tsunami sped to the bottom of the hill. That mountain loomed. The tangerine trio kept pushing, I was caught in the riptide and had no choice but to go with . Freddy was back (the mantra) , my quads and lungs burned like his face as I fought against every instinct to stop punishing myself. Through an orange haze I could see the finish line and an end to my pain. With one final push out slithered a bright bloodied new PB!. Thanks Neptune Paula Freddy and the tangerines!

4K 4:40,5k 4:37

Step 5 – Enjoy it

Who wouldn’t enjoy a nice gentle run on a sunny summers night in the lovely Meath countryside

23:47 time on clock . Delighted who knew I could run that fast up hills and all. Whoo whoo

ariana` · 01-06-2018 09:50AM

Super running and great report, well done! Sub 50 10k isn't far away! There's a few of us now around these parts with very similar 5k times

ReeReeG · 01-06-2018 09:57AM

ariana` wrote: »

Super running and great report, well done! Sub 50 10k isn't far away! There's a few of us now around these parts with very similar 5k times

Yes, me being one of them, and I will point out I've managed the sub-50 so it's totally possible for you Bluesquare! Practicing the pain was a key element for me!

Bluesquare · 09-06-2018 09:17AM

Thanks guys .

I have had a pretty unremarkable week or so training since . Well running has seemed harder.

Thursday 31st May
—————————
6 mile with 30Mins tempo at around MP pace.

I couldn’t pace this to save my life . It was at midday and a little warm. And running at all seemed tough so if I slowed I was running 6:30 mink but when I sped up I was averaging at about 5:20- so just went with that in the end because my head was wrecked speeding up and slowing down . This run was harder then the race . Don’t know why a recovery wasn’t scheduled ! Moved my V02 max dial on phone down by two places !

2nd of June
——————
LSR- another scorcher of a run in the middle of the day .
Ten miles @6:20.
Twas grand if not a little hot.

3rd of June
—————-
8k@5:46 min k

I set off to do an easy run and to keep in the green zone . At an easier pace my heart rate was that of an elephants couldn’t get it past 120-130.
As I am trying to get a more slimline silhouette for my up and coming holiday this would be a disaster on the calorie front and hardly worth my while . I picked up so I could get into the green zone and got my heart rate to average about 138. It didn’t feel that easy . Maybe the watch is beeped !

Tuesday 5th June
—————————
Fartlek with long picks ups and some random running over dunes.

Tenk@ 5:44 average . A pretty run but hated every second of the soft sand running . Impossible to go fast and I spent the run trying my hardest not to break something .

Thursday 7th June
————————-
I’m trying to add some Shaun T into my routine to tone up my upper body . I use the T25 workouts . I picked rip it circuit this particular day because it uses weights and the mat and cuts out on cardio . It’s still hiit though.

Anyways I did this for 25 mins and then set off to do my “easy” 8k run

Omg this was horrific . Again it was around midday and hot but still . I tried to keep my hr in the green zone but no matter how slow I went it kept wondering into orange . In the end I just ran to end torture regardless of zones.

Average pace 6:10 . Average HR 151

Friday 8th June
————————
LSR- 15k at 6:29. Very enjoyable scenic run , chatty and easy . Maybe too easy because calorie count awful and average heart rate was at its lowest yet : 129.

Anyways good to have it out of the way . !!

Bluesquare · 18-06-2018 07:53AM

Training has been patchy and a bit random . Not training at the moment for anything in particular so no focus . Have signed up for a couple of half’s and the Frank Duffy in September so after my holidays I can have more specific workouts ! Main focus now is to make sure the holiday gear fits.

10th June
——————

10k with 5k tempo. Another warm run.

Warm up 2k : 6 min k
5k - I tried to do half marathon fantasy pace but couldn’t get the pace right so kept slipping around tenk pace (5:05,5:02,5:01) then on the reverse journey with a bit more advantageous terrain the legs went faster ( 4:52, 4:45) .

I was spent after this cursing myself for not briniging liquid . I took a little breather , then jogged home @ ten min mile.

No idea after this how the beep I’d ran so fast for that 5k!

12th of June
——————

Tenk @ 5:44 . MP tempo .

Warm up 6:10 for 2k
6k at 5:36 min k
Cool down @ 6:00 for 2k

Heart rate through the roof . Watch gave me 4 days recovery (average 169) . Only checked at end - it didn’t feel that tough considering I was chatting non stop for whole thing !

14th of June
——————-

Having a lazy week and only managed to drag my self out for 5k . This turned into a progressive run:(6:13,5:38,5:26,4:50,4:28)

Now the last k is not really 4:28 as I stopped my watch to cross the road . The last 2k is also nice from a decline prospective so a tad misleading .

Not very good planned running I know .

16th June:
—————
LSR: Lovely chatty run at 6:00 min k . The last k was very speedy as i was trying to avoid getting locked out (last k @ 4:52) so I’ll claim it as a fast finish !! ( average heart rate 146)

17th of June
——————
Recovery run - 8k@6 min k

Just looked at hr not pace for this run . (Average 142) .

Bluesquare · 25-06-2018 07:11AM

Disastrous week of running in that there wasn’t really any. I tripped over the roller and bashed my self againt the side of the bed and corner of radiator hurting my left ankle, right calf and of course my pride . Anyways turns out nothing long lasting or serious just a bit of bruising .

Anyways I tested out my Bambi legs on Thursday with any easy two miler - before getting stuck into hard core racing on Friday . ðŸ€£

I’m too lazy to write two race reports so just copied and pasted the below from the club site . It’s a bit cleaner and not as whiny as I would like and contains local refencences to streets etc .

Race Report
———————
Initially I was excited about the race in my own backyard - I knew the route well - happy days !

A sweet pb at star of the sea took the pressure off - and I had convinced myself that that sub 24 was a weird anomaly anyway. I had glared at the splits so many times they are now encrypted on my eyelids and I see them float by as I drift off to sleep .

So far no great expectations. Except I did quite fancy a sub 23 30 for bragging rights.

Anyways Friday’s suck . Friday’s are for lounging and drinking Rioja and avoiding soccer on TV (seriously I’m so over it) . But no I had to finish work and not change into pjs.

Note : the following is not sandbagging ( making excuses before the race for potential bad performance)

I did feel rather awful - I won’t go into details but ladies you can get with the program !

So I had down graded my fanciful notions to just getting around the course.

So off we went. Bother ! How did I get so far up the front? Slow down you mad yoke! Up past Bolton Square we went , the hill at the top hadn’t been this steep since me granny made me wheel her trolley home from the market . Jasus my breath was ragged already. As I turned onto to Patrick Street I glanced at my watch 4:34 mink what the hell was I doing? I pulled back slowing slightly. With my breathing now under control I didn’t even chance a peak at Magdalene Tower for fear the nuns head would turn my legs to stone

I seemed to settle in to a nice rhythm keeping an eye on an orange clad buddy ahead for overtaking later.

First k clocked at 4:43 so looking good ! Kept a nice trot going as we meandered past the glen whilst trying not to think about previously suppressed teenage memories of said glen .

Jolted out of reminiscing by a friendly callout (by an old buddy who I had shared many adventures around those parts ) Anyways 2nd k clocked at 4:41 so on a roll.

Then the race began . God I hate the ballymackenny road . It goes up and up before fading into Boyle O Reilly and a nasty little incline . Who knew? Not bloody me anyway .

The 3k marker was in the wrong place . (not where I expected it to be) The loose plan was to push hard to 3k then have a rest as I sauntered down hill . That downhill didn’t come for another gasping torturous 500ms !

I had slowed down considerably now (4:55,4:51 3k,4K). The steep hill down the north road brought much needed oxygen into my lungs . My little orange friend was getting away from me - and another friendly tap on my shoulder saw another team mate cruise by at the 4K mark.

Ok only 1k left and who needs oxygen anyway . The rope walk is an actual hill! . It truly is - and it hurts when you run up it. I so didn’t look at the tower , stone legs not needed now . Free fell down Magdalene street and turned awkwardly into fair street . That’s a bloody long street. The clock loomed tick tocking away. I could pb by a couple of secs if I turned myself into a human rocket . Zoom ! Boom . A 4 sec pb . I’ll take it Goodnight! (4:28)

———————————

Anyways I finished in 23:44 which according to my watch was a 4 sec pb .

I was happy because I was feeling lousy starting and I wasn’t in racing mode whatever that is .

Retrospectively though I should have caught my buddy in front and stuck with her (she was 10 secs ahead at the end ) , I should have paid more attention to the splits on the 3rd , 4th k - another 5 secs off each was probably doable .

I’m glad sub 24 wasn’t a one off . I think 5k is a nice distance for me because i have less time to sabotage myself .

I’m off on holidays now on Thursday for a coulple of weeks . I have signed up for back to back half’s in September - so summer training will be dedicated to them . (Ratoath and Dublin) My fantasy half is sub 150 but that number scares me slightly so I have decided to aim for 1:52 which is 5:20 mink . I’d like a nice half to set me up for a potential bucket list marathon attempt next year!!

Bluesquare · 13-07-2018 06:52PM

The World Cup has sabotaged my running career and I don’t even like football .

Two weeks of sea, pool and football (with the obligatory pints of local beer) has decreased fitness but on the flip side my legs feel fresher - I’ll know tomorrow when I do a long run for first time in two weeks !

I went for a 5 miler on the morning I before I left for the airport . I thought I was horrifically hot. Yikes

Heart rate was sky high 163 bpm - with average pace 5:44. Laps all over the place .

Anyways I hate early mornings - I get up for a commute at 6 normally so really begrudge getting out of bed on holidays . This leads to some fun hot weather training !

30th June - 5k @ 5:54 (135 bpm) a measly 22 degrees . No bother after a bit of beer the night before

1st of July 1.5 mile @ 6:41 mink 21 degrees

2nd of July 7k@ 5:58 ,average hr 138

3rd July 10k - attempted a bit of a tempo. Called it Marathon pace - not really what I was aiming for but that’s what the legs were giving me . To be fair it was 27 degrees and I had now 6 days of holidaying under my belt .

Campsite had an excellent dirt track of approx 2k - not flat but a tough dirt trail of varying elevation .

So 6k @ 5:33 and 4K warm up cool down @ 6:00 min k.

Managed to avoid half a match so that was a plus.

6th of July - Another late morning run at 26 degrees - 5k at 5:44 . Tough

7th of July - a heroic tenk @ 27 degrees . Kept it slow . 6:10 mink . (Hr 138)

10th of July - 10k @ 6:02 (another hot one )

11th of July , 4 mile @5:48 mink

All in all I just ran , heart rate seemed lower then it should be for perceived effort but strangely when I have had a coulple of beers it’s always low .

I didn’t drink a huge amount ( from an Irish perspective ) but had beer everyday - 3/4 the night before most runs . Slept in then and got stuck with high temps . Hate the thoughts of training for a marathon on a holidays ! ( next year )

Anyways back to the grind stone now and lovely “ cool” running

Bluesquare · 16-07-2018 06:58AM

LSR completed Saturday ten miles @6:05. A bit faster then required but was too busy chatting so wasn’t looking at pace . Legs a bit tired at end . Average heart rate was 147 bmp

Did a 4 mile race on Sunday but paced a friend for sub 40 - so a nice recovery in ten min miles .

Weird one - it felt hard at times to go slow but my heart rate was high for perceived effort and pace (average 155) with over ten minutes in the red zone !! Glad I wasn’t racing ! Nice to participate in a race without pressure or nerves !

Bluesquare · 23-07-2018 07:32AM

Awful week of running /not running last week . I was all gung-ho after the holidays on Tuesday ready to rule the world. It was not to be - started off fine - had planned a hmp tempo. Warmed up for 2k @6:10 then sped up to 5:20. Got about 500m and ankle seemed to just buckle like I had twisted it or something . Couldn’t put foot down for a bit - walked the Pain off and started running again. - ran another 50m and bang pain again. Walked again , no pain . Decided to walk home and not do anything stupid .

Poked around at ankle/foot no swelling or bruising and couldn’t find the spot when not moving . It seemed to be more side of foot then ankle or beside ankle . Anyways I have had it before and it’s always just miraculously disappeared so was hopeful same would happen here . I think it might be a cramp of some type .

Anyways chanced a run on Thursday - it felt grand so did 14k -should have been 16 but don’t remember the excuse now . 10k @ 6:10 with a 5:35 4K steady finish (up an incline more or less)

I brought my runners away with me for a weekend in cork - mananaged a run on the beach of tenk. Pace all over the place as the surface was dead dodgy for a bit. More or less a 6k marathon pace tempo with a warm up and cool down .

Didn’t get to run for the rest of the weekend and ate drank and was merry instead .

Now I think I’m back to reality and holiday mode is gone . I’m about a half a stone heavier than three weeks ago and feeling every pound whilst running . I just don’t do moderation !

Bluesquare · 27-07-2018 08:08AM

Decided to go nuts ad run on Monday to make up for the naughtiness last week.

Monday
————-
7k @ 6:20. Nice run despite hot conditions . (Average HR 134 bmp)

Ok so HR seems normal enough

Tuesday
—————

Dunno what this was . Supposed to be 8 mins*2 @ LT which is about ten mile pace .

My ten mile pace is shocking fast these days :

1st interval: 4:55
2nd interval: 4:45

Warm up and cool down @6:10. 9k altogether .

This felt ok but HR through the roof average was 168 bmp and this was fairly consistent from warm up.

Thursday
——————
4 mile hmp tempo @ 5:20 average with 1 mile warm up and cool down @ 6:10

Again hr way higher then would be normally a bit better then Tuesday but 156 average- all of the tempo section was over 167. This is high for me at this pace .

My resting heart rate has gone up as well and my v02 on watch is tanking .

My guess is probably low iron again so I’ll double my dosage for a week or so and the go to doc if no improvement . Could be thyroid doing weird stuff .

Maybe the watch is broken

Bluesquare · 30-07-2018 07:33AM

Friday
————
This running lark continued on the dodgy hr trend . I couldn’t run slow enough to keep in the aerobic zone . It felt ridiculously slow and at points I was barely moving trying to decrease Hr

7k@6:35 . Average rate 148.

Saturday
—————

LSR - 17k@6:12.I seemed to have a return to form here . A chatty easy run - steady enough spilts. Hr a little higher then it would be normally (144). First time running three days in a row in a while - enabled by slower paces (maybe)

Sunday - rest

Bluesquare · 07-08-2018 01:24PM

Couple of things going on last week.

The 1st thing being the heart rate issue - this was beginning to wreck my head . The runs just didn't feel that hard. I was walking to work on Monday and flicked onto the heart rate - it was over 140!! Now I knew fine well that it wasn't actually so I consulted Dr. Google.

Dr. Google tells me there is a glitch on Garmin 235. It can lock heart rate to cadence. So if they match at some stage Garmin may just lock HR to cadence.

So turn your watch on and off and if that doesn't work you need to let your watch die .

Low and behold my heart rate is fine.

Anyways just shows you how watches can mess with your head.

Monday 30th

Easy lunch time run 5 mile@ 10 min mile (average bpm =136)

My calf/leg niggled on and off during this run . I stretched and rolled it on Monday night.

Tuesday 31st

I was supposed to do a fartlek with 10 min WU /45 min fartlek/ten min cool down

Only got as far as 25 mins on the fartlek and had to stop - calf was really screaming and felt like it could pop any minute.

Poked the crap out of it when I got home but couldn't find the offending spot. No swelling or bruising

On Wednesday I ran around panicking but couldnt get an appointment with my physio until the following Tuesday.

He did advise if it felt ok and all the strength was there then to try a light jog on Friday and if ok do long run

So Friday managed 5 mile easy so did long run on Sat (12 mile @ten min mile) (average bmp 143). No issues with leg .

On Sunday my leg in general started complaining again so rested. Yesterday I decided to run again (probably wasn't wise but beginning to think I was making it up) - did a 5mile MP tempo

So went to physio this morning - apparently I have scar tissue in my leg causing the problems - and at most a small level 1 tear but unlikely cause full strength seemed to be there and no swelling or bruising . He gave me ultrasound and send me on my way with instructions to stretch and roll etc etc .

So I can keep running but need to keep away from speed and hills . Keep it steady whatever that means.

So all systems go I suppose for half marathon . Running out of excuses anyway.

Bluesquare · 15-08-2018 11:32AM

So despite all the moaning and complaining im still racking up a good number of miles so hopefully that will all help with fitness.

Wednesday 8th Aug

Just did a 5k slow @ 10 min mile to shake out the legs post Physio.

Thurs 9th

MP tempo - 2k warm up@ 10 min mile
8k @ average 8:55 min mile (5:32 mink)
1k cool down @ 10 min mile

Total: 6.75 mile

Sat 11th of August

Long run 20k @ 9.46 min mile (including a 2k pick up at HMP)

The pick up was tough and breathing felt too heavy. A very hilly route with an uphill finish of about 2k!

Sunday 12th of August

4 mile recovery @10:15 min mile

So a nice 31 miles in the bag this week.

I think highest mileage all year .

Tuesday 14th of August

HMP pace tempo

So 2k warm up @6:10mink/10min mile
6k @ 5:10 mink at roughly 8:20 (5:08,5:11,5:06,5:11,509:,5:11)
2k cool down @6:10

The tempo felt comfortable enough - It was a bit faster than I was aiming for (5:15/8:30). Everynow and again my brain would drift and the pace either sped up or slowed right down . A couple of times I felt a bit panicked to be over lap pace and once I made myself relax I was ok. I was trying to go with comfortably hard but my pacing is very bad. Im sure the slowing down and speeding up is not good for your energy systems .

For the record I'm aiming for a HM PB - 152/153

ReeReeG · 15-08-2018 11:40AM

I think you should aim for sub 1.50... :angel:

Bluesquare · 15-08-2018 11:50AM

I forgot to mention I’m being a complete idiot and have signed up for 4 races in a row . Don’t ask it’s related to a club league .

First up Frank Duffy - the plan here is to warm up for 2 mile then , hmp for 5 mile then cool down

Second is the rotoath half 6 days later .

The plan in Meath is to warm up for three mile chance 8 mile at hmp pace , then the rest cool down

Down the weekend after is a local 5k which I’ll just run .

Then the actual race is the Dublin half ! So the goal may change by the time I get here . I think 153 is probably achievable .

I know it’s all ott . But when I take these things too seriously it never seems to work out . Obviously my mental game needs a lot of work .

Bluesquare · 24-08-2018 11:55AM

Wednesday 15th August
———————————-
6 mile @ 6:14 . This felt hard probs should have been slower but was in a rush

Friday 17th August
—————————-
6 mile progression run . Average pace 5:33 mink

Felt like I should have been going faster at the end but last k before cool down I only managed 4:58 min k.

Saturday 18th of August
———————————-
20k long run @ 6:00.

This included hmp pick ups. The route was incredibly hilly so we ran the pick ups when the surface was flat - couldn’t face charging up hills and wanted to test the pace .

So we ran km 13,14 at 5:12 km , km 16,17 @ 5:10 and the last mile @ 5:15 which was fairly good going as the bit in between was a hill !

The pick ups felt ok as the rest of the running was done around 6:20 .

30 miles in total completed for the week . So happy with that

Monday 20th of August
———————————-
Tenk @ 5:34 . This was a tricky route with lots of ups and downs . Hard on the lungs . Raining but so sticky ! Pace was a bit all over the place (6:06,5:51,5:42,5:37,5:21,5:35,5:36,5:17,5:22,5:11) and I was just running with the purpose of getting it done.

This week was going to be tricky as up north with the kids for a final hurrah before back to school. So just ran when I could do mileage will be down slightly on last couple of weeks

Tuesday 21st
——————-
4 mile @ 5:24

Bit of a progression run here - 5:55,5:25,5:29,5:26,5:06,5:06,5:00

Should have been a slow run but knew I wouldn’t be running for at least another 2 days .

On way back now and wondering how I’m going to fit in a long run !!!

Bluesquare · 27-08-2018 07:15AM

Long run done on Friday evening . (Ten mile) Had to do this solo so went a little faster than normal cause no chatting . Unpleasant run - I so wanted it to be a confidence boost. Running in town means lots of stopping for traffic lights so lots of rest and even took a gel which was worse than useless . I have been gorging myself non stop all summer , carrying an extra half a stone which really hurts . Running 25/30 miles a week and still putting on weight is quite an achievement .

My kids party on Saturday followed by an adult celebration had me not running until Sunday evening . Warm up 2k@6:09, 8k fantasy marathon pace tempo @ 5:28 ish.

An unusual running week for me - wasn’t following my half baked plan and just running .

26.4 miles done . A bit lower than last couple of weeks but busy beeing!

Next couple of weeks will be weird running wise . Doing frank on Sunday but not “racing” but using it as a hmp tempo so need to be fresh enough but don’t want to sacrifice a huge amount of mileage .

Going to try tenk Tuesday (hmp tempo) and Thursday (slow) with 4 mile (slow) added in Wed or Friday . Which will give me 26.4 again.

Anyways due to haphazard summer training I’m not feeling particularly strong at the moment and can’t wait to get stuck into some good speed sessions after this month.

I was felt fit in June . So need to get back there.

Bluesquare · 29-08-2018 09:18PM

Right - last night knocked out a hmp 6k tempo with a 2k warm up and a 2k cool down .

My pacing is awful the aim was try and run 5:20 pace . First lap 5:20 , easy peasy. Nobody would talk back to me and I was a bit bored . Second k a 5:17 still not really working here. Route then turns to a busy road and I’m off like a hare. Managed to control pace slightly here and finished this lap at 5:11. Next k was slightly up hill - at this stage I had caught the group ahead who would talk to me but I now it was an effort to talk back . Got stuck with someone burning my ears off , So the pace slowed to 5:19 . The next two kms were both 5:13 with me making a big effort to try and go slower

My buddy whom I ran off on down the busy road managed to pace to group behind a perfect 5:18 6k.

She keeps the pace robotic but it bothers me because I cant charge up hills and recover . I like to keep the effort even .

I’m going to try and stick with Ms steady for a bit on Sunday so I don’t charge off too fast . I prefer a slower start though . Not overthinking it mind. Really

Today I did a slow 5 mile at 6:10. Kept heart rate at an average of 140 bmp so happy with that .

I’ll try to do a slow 5k Bewteen now and Friday .

Kellygirl · 29-08-2018 09:32PM

Good luck Sunday!!

Bluesquare · 06-02-2019 08:03AM

Going to end log here. New log needed this one is a jinx !!

Bluesquare · 23-06-2019 04:19PM

For the sake of closure .... Dunshaughlin 10k 22/6/19

I really didn’t know how this would go or how fit I actually was . I decided to pretend I was sub 50 fit anyway and start at that pace . I quite nervously positioned myself a bit behind the sub 50 pacers but I was close enough for them to guide me . I was lined up with my training buddies and planned to run with one of them in particular for a bit because she’s normally a smart pacer .

There was a lovely wide start so slipped into the pace quickly with no weaving . First km seemed like a nice little decline - the pacers seemed to be going a bit quicker then I’d expect but I assumed it was due to the course profile . (4:55). A little bit of panic - did I start too fast ??? This led to us pulling back slightly for the second km - the pacers got a little bit further ahead (5:00). The pace was feeling hard but manageable. I really didn’t want the pacers to slip out of sight so Started to reel them in a little in the third km - so pace went back to 4:55. It started to feel tough but I told myself 3k is always awful it gets better. The km markings were a bit away from where garmin beeped so that explained the seemingly aggressive pacer pacing . I lost my buddy at this stage - she fell back , I thought about slowing to keep with her but decided I just had to go with it - I knew she had a good finishing kick as well which I don’t . I settled into a good rhythm with kms 4,5 at 4:55 as well. Pacers remained same distance ahead .

At 5k I checked in with myself - how did I feel ? Breathing was good , Legs felt strong . Had I been possessed by an Alien . Right let’s get to 6k keeping under 5:00 mins - run the km your in !! Pacers seem to slip away again and I pushed to keep them in sight - 4:49. Panic again - I’m moving too fast , relax still 4k to go. Ok 7k and 8k were rumored to be tough - let’s do 7k and try to keep on target . A hill flip a hill !! Relax we got this - zoomed up it - no idea how , kept pushing , starting worrying again that was moving too fast . 7th km - clocked in at 4:54.

The 8th km is where things started to get real hard , there was a long incline and legs started to get heavy. Head started to feel a bit fuzzy - but negative nelly was not in the building . I recalled training sessions were it felt this hard so I knew once I pushed through it the fuzzy would go away . The 8th km clocked at 5:10 but I had run a 8km/5 Mile pb and a sub 40 so I was happy . I knew what ever happened now I was getting a pb anyway .

I allowed myself a smaller breather - slowed slightly then gave myself a good talking to. I have done 2k a million times in training - it’s felt awful but I hit the paces . I was working very hard now - to keep moving or so I thought but the 9th km clocked at 4:56. The pacers were getting closer and closer. They were now reeling me in now. Shouting back come on - you can do sub 50 pick it up pick it up ! Once I caught them they were were very encouraging,”keep pushing 4 mins and it will all be over”

My buddy then appeared from no where and was beside me she was pushing hard and I was matching her . She knew it was a big deal for me to go under 50 - I think she could have moved faster at this stage but stayed with me pushing and pushing . The pacer took our water and was like you have two mins to run 200 meters go for it . At this stage I was grunting like mad, loudly and embarrassingly , but I didn’t care. There was a good crowd now cheering. I went as fast as my legs could go - the clock read 49:53 as we turned the corner . One last push and it was done . Last km amazingly was 4:47 with the extra bit at the end for 16 secs 4:16. Now I can give up running happy . Clock time 49:58, Chip time 49:36

I felt strong throughout except the little blip at 8km. I was positive throughout - and didn’t let the usual negative stuff slip in . Was I positive cause I was strong or strong cause I was positive ?????

Anyways I’m delighted !!! Roll on Dcm.

It wasn’t forever but sure as hell felt like it ! Good bye old log

annapr · 30-06-2019 06:20PM

BRILLIANT!!!!!!!!! Delighted for you... you nailed it! Congrats and good luck for DCM.

Chasing the sub 50 10k - for what seems like forever

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