nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

What I log about when I log about running

Huzzah!

Huzzah! for running!

Background:

I'm female and in my 30s. I'm not sporty and I wouldn't really consider myself to be "fit". I'm also sllllooooowwww. But, for the most part, this doesn't bother me. I'm still surprised that I can comfortably run 10 miles. (10-whole-miles. Me!:o)

I've been running fairly consistently now for two(ish) years. I'd finished Couch 2 5k a couple of times before but never kept it up; mainly, I think, because I was running my training runs flat out and really didn't enjoy it. Three years ago, I tried again and stuck with it and now, despite my grumbling, love to run (at least most of the time). Key to running more consistently was discovering the runmute. You can't beat the headspace that running gives you.

I started practising yoga last year. I try and attend 3/4 classes a week. There may be "better" ways to cross train/complement my running but yoga is the only thing I'll stick to.

PBs and Goals:

My principal goal for the rest of the year is to try and run a PB at the race series half. My current PB is from the Wexford half earlier this year and is 2:15:4x; I trained like the dickens for it. Still and all, I'm hoping to run 2:14:xx in September. Along the way, I'd like to run a 10K PB at the Fingal 10k. My 10K PB is my oldest and, potentially, my softest. Once I run the half, I've half an eye on tackling a 5K plan - gotta get the value out of the buke - with Jingle Bells being my focus for the rest of the year. That's a way away yet, though.

I used a plan from Pfitzinger and Latter's Faster Road Running for Wexford earlier this year and I think I'll use it again for September. I've built in a buffer week for the Fingal 10k, so the plan will start in earnest next Monday. I've been enjoying running off plan for the past couple of weeks but am looking forward to getting back on plan soon. Gives me less wriggle room for slack off!

Distance|Current PB|Target|
5k|26:53|>26|
5 Mile|46:40|>46|
10k|59:53|58:xx|
10 mile|1:43|1:40|
Half mara|2:15:43|2:14:xx

Find more posts tagged with

Quick Links

Comments

eyrie

Huzzah! wrote: »

No sooner do I commit to two Pilates a week and the prices are increased

Argh, really? I did just buy a new pack of classes recently so I’ve no excuse not to still use them I suppose, but this could seriously affect my motivation thereafter! Like it needed any help...

Huzzah!

eyrie wrote: »

A second Pilates class? :eek: Fair play. I've been failing miserably at even getting to one!

Glad that the blood tests didn't find anything serious. Lost fitness sucks but it will come back (so I'm telling myself on repeat), and hopefully quickly.

Yip, so glad it’s not anaemia. That would be harder to fix.

No sooner do I commit to two Pilates a week and the prices are increased

eyrie

A second Pilates class? :eek: Fair play. I've been failing miserably at even getting to one!

Glad that the blood tests didn't find anything serious. Lost fitness sucks but it will come back (so I'm telling myself on repeat), and hopefully quickly.

Huzzah!

Thankfully, no issues with my blood tests, so it’s confirmed: I’ve just lost a lot of fitness. No plan this week again, just trying to fit in what I can now that the silly season has hit.

Tuesday, 4 December
Total: 10k easy
Avg Pace: 7:24 min/km
Avg HR: 155 Max HR: 169

Monday was a late one in work, so I was delighted to get finished at a more reasonable hour and was looking forward to a run. It didn’t disappoint. I largely ignored my watch and enjoyed being back on the runmute after a wee hiatus.

Wednesday, 5 December
Total: 10k easy
Avg Pace: 7:32/km
Avg HR: 145 Max HR: 161

A wee bit heavy legged after the previous day’s pilates but another enjoyable runmute.

Friday, 7 December
Total: 23 minutes easy
Avg Pace: 7:21/km
Avg HR: 121 Max HR: 131

I can’t remember why I didn’t run on Thursday, being a lazebag most likely and I’d only time for a short one on Friday. Took to the ‘mill and needed a pitstop in the middle, which Strava duly recorded, giving me an average pace of 9.34/km.

Sunday, 9 December
Total: 90 minutes easy
Avg Pace: 7:03/km
Avg HR: 148 Max HR: 171

I did this according to my old easy pace, so it was maybe too fast but it never felt hard and I enjoyed it. I like the ever-so-slightly pacier long runs. The only negative was it was fairly breezy out and I was cold for the duration.
A fairly easy week with enough running done to hopefully keep me ticking over. I’ve started a second Pilates class, so that’s now being done twice a week in an effort to build a bit of strength. Nothing else of note.

Huzzah!

El CabaIIo wrote: »

Have you had any blood work done lately? It might be worth taking a trip to the doc to do all the usual tests plus serum ferretin and B12(you have to ask for those on top of normal bloods). It's something I think everyone should do once or twice a year especially active women as they can be prone to depleted ferriten and iron levels. It might be something to check out first before thinking about training imo.

hillsiderunner wrote: »

Good idea from El C, and if you get it done make sure they do the ferritin as well as haemoglobin. I had a period of being knackered (and slow) a couple of years ago and this was the underlying cause.

Thanks - I actually went yesterday to get them checked. I've had a round of vitamin B12 shots before and I take folic acid for low folate. I didn't request the correct tests but thankfully, the nurse was on the ball and I think all the ones you suggested were requested, so we'll see.

hillsiderunner

El CabaIIo wrote: »

Have you had any blood work done lately? It might be worth taking a trip to the doc to do all the usual tests plus serum ferretin and B12(you have to ask for those on top of normal bloods). It's something I think everyone should do once or twice a year especially active women as they can be prone to depleted ferriten and iron levels. It might be something to check out first before thinking about training imo.

Good idea from El C, and if you get it done make sure they do the ferritin as well as haemoglobin. I had a period of being knackered (and slow) a couple of years ago and this was the underlying cause.

El CabaIIo

Have you had any blood work done lately? It might be worth taking a trip to the doc to do all the usual tests plus serum ferretin and B12(you have to ask for those on top of normal bloods). It's something I think everyone should do once or twice a year especially active women as they can be prone to depleted ferriten and iron levels. It might be something to check out first before thinking about training imo.

Huzzah!

eyrie wrote: »

I've had this feeling before, where you're working at the right level but it just feels flat and the pace isn't what it should be. It can happen for many reasons, probably, but no doubt the experience of the last couple of months would contribute. But I also think when that's the case things often just click back into place all of a sudden, so I wouldn't be surprised if in a week or two, or a few more, you suddenly feel the pace pick up. Hence I reckon K's suggestion is a good one! -

Thank you - here's hoping we're both back fighting fit soon.

ariana` wrote: »

I know you felt you worked hard yesterday and had no more to give but i'm inclined to wonder if it's just lack of speed work lately and the mind needs reminding of what it feels like to really hurt - 5k style?

I genuinely think I was at my limit. HR readings pretty much match last year, but I do need to get back to hurting a bit more in races and sessions.

aquinn wrote: »

A potential Cru recruit, let me know if and when I can help.

Sorry I missed you on Saturday, I only saw afterwards on Strava that you were there.

I was sorry i had to rush off after for a very important, um, hair appointment, seems I missed out on meeting a lot of people. Hopefully something I can put to rights at Raheny.

aquinn wrote: »

We all have bad days but missing a LR, ah here. Don't be doing that to yourself now.

It felt so good, though!

juke wrote: »

Ah, sorry again it didn't go well. I was truly surprised when you were nervous before the race.

Always nervous before a race but particularly a 5k. I just knew it wasn't going to be fun.

juke wrote: »

However you said you felt less fit going into it than for other races. Why do you think that is?

I'm possibly a bit too used to having put in a good training cycle for a race. I need to race a bit more off the cuff. But my runs genuinely have felt tough this past while.

Baby75 wrote: »

Thanks, Huzzah hopefully I can keep moving forward with no more injuries woes

Actually touching on Ariana post, last year when I was aiming for a 5k another boards member was trying to get a sub 30 minute 5k and Testosterscone shared some sessions to do over 4 weeks prior to a race. I used them in my training and knocked over 2 mins off my 5k time. I found the thread if you want to have a read https://www.boards.ie/vbulletin/showpost.php?p=105792905&postcount=27

Yep - I think the Grads Plan is based on this article, actually. I might be mis-remembering, though.

Kellygirl

juke wrote: »

And this: the most disgusting and overrated healthy snack in the world. It would take me a while to go back to the book!

Lol! I had to post a few ideas upon a Kris Kindle group I’m in and I’ve suggested that book. Hope it’s got some other stuff in it. Think those Kale Crisps are in a Joe Wicks book I have too.

juke

Huzzah! wrote: »

I got the cookbook. Opened it on Kale crisps and promptly closed it again. I'll report back when I have a proper look.

And this: the most disgusting and overrated healthy snack in the world. It would take me a while to go back to the book!

Baby75

Thanks, Huzzah hopefully I can keep moving forward with no more injuries woes

Actually touching on Ariana post, last year when I was aiming for a 5k another boards member was trying to get a sub 30 minute 5k and Testosterscone shared some sessions to do over 4 weeks prior to a race. I used them in my training and knocked over 2 mins off my 5k time. I found the thread if you want to have a read https://www.boards.ie/vbulletin/showpost.php?p=105792905&postcount=27

juke

Ah, sorry again it didn't go well. I was truly surprised when you were nervous before the race.

Certainly possible you were just a bit below par, especially skipping the LSR on Sunday.

However you said you felt less fit going into it than for other races. Why do you think that is?

aquinn

A potential Cru recruit, let me know if and when I can help.

Sorry I missed you on Saturday, I only saw afterwards on Strava that you were there.

We all have bad days but missing a LR, ah here. Don't be doing that to yourself now.

How are the glands now?

I would highly recommend a tonic, get floravital for yourself. Tastes nasty but is amazing.

ariana`

I've attempted to reply a few times but i get dragged away. I'm sorry that JB didn't go the way you hoped. I ran a few park runs this time last year and found myself repeatedly disappointed to be well off a park run PB that i expected would just magically happen despite feeling like i was working to my limit each time!

At the time AMK advised me that it takes practice to tune into 5k pain so based on this i set up a 5k type session (8 x 400 on/200 off i think) and did a park run as a session. It was strange but i got a Parkrun PB (although i was reluctant to let it count) and a few weeks later again i got a "proper" park run pb.

I know you felt you worked hard yesterday and had no more to give but i'm inclined to wonder if it's just lack of speed work lately and the mind needs reminding of what it feels like to really hurt - 5k style?

I didn’t realise the race had started and had to make my up through the pack

This also sticks out to me - 5k is an unforgiving distance, this may have cost you more than you give it credit for - mentally also.

You did well to stick it out - mental toughness, that will go a long way! A few tough 5k sessions over the next few weeks and then give it another good - no doubt you'll get a different result

eyrie

Well done. Much tougher to keep going when it's not going well, and especially when you know the time you wanted is gone, but you did.

Huzzah! wrote: »

The effort was fully there for the full 5k but the pace wasn’t. I realised they’d set up a flying mile and couldn’t even push any harder for that. I was truly spent running towards the finish, not even a glimmer of a kick. I’d given it my all and my all was disappointing.

I've had this feeling before, where you're working at the right level but it just feels flat and the pace isn't what it should be. It can happen for many reasons, probably, but no doubt the experience of the last couple of months would contribute. But I also think when that's the case things often just click back into place all of a sudden, so I wouldn't be surprised if in a week or two, or a few more, you suddenly feel the pace pick up. Hence I reckon K's suggestion is a good one! -

Kellygirl wrote: »

You can always do another 5km in a month or so to see if the paces get a bit quicker.

Huzzah!

Kellygirl wrote: »

Well done for finishing it. There’s a lot to be said for having to report in here - that’s what kept me going yesterday too!!

Go with those paces for now and enjoy not being under too much pressure. Time enough for that next year. You can always do another 5km in a month or so to see if the paces get a bit quicker.

It's partly why I nailed my colours to the mast and openly said I was going for a PB on the Grads Thread - no room to back out when the pain kicks in and there's nothing more painful than a 5k!

I got the cookbook. Opened it on Kale crisps and promptly closed it again. I'll report back when I have a proper look.

Baby75 wrote: »

Huzzah well done, you kept going that will stand to you you also have given me food for thought I need to figure out new training paces mine have to be slower now something I had not even given any thought to at all, I think my 5k time would be the same or a minute slower than yours or I am back at 29 minutes I don't plan on figuring that out though for another few weeks I guess the clon 10k will give me an idea I can use that time.

Thanks for sharing you have helped me

Glad to have helped. Training paces are funny. I definitely train a lot slower than most, even people of my ability. My "easy" pace hasn't really gotten any faster in three years, but I think that's because I was training a little bit too quickly when I started running and I was also running less, which allowed for a slightly more aggressive training pace. I wouldn't be able to run sessions properly or run six days a week if I ran my easy runs any quicker.

Running easy enough can be a hard thing to master. I'm sure I've a lot to learn about it myself. Good luck in Clon - hopefully, it'll give you something to work off for 2019.

Applegirl26 wrote: »

Well done Huzzah. You gave it your all and showed great integrity.

You're too kind but thanks

Applegirl26

Well done Huzzah. You gave it your all and showed great integrity.

Baby75

Huzzah well done, you kept going that will stand to you

you also have given me food for thought I need to figure out new training paces mine have to be slower now something I had not even given any thought to at all, I think my 5k time would be the same or a minute slower than yours or I am back at 29 minutes I don't plan on figuring that out though for another few weeks I guess the clon 10k will give me an idea I can use that time.

Thanks for sharing you have helped me

Kellygirl

Well done for finishing it. There’s a lot to be said for having to report in here - that’s what kept me going yesterday too!!

Go with those paces for now and enjoy not being under too much pressure. Time enough for that next year. You can always do another 5km in a month or so to see if the paces get a bit quicker.

Huzzah!

No plan this week, so no table.

Monday, 26 November
Total: 45 minutes very easy
Avg Pace: 7:77 min/km
Avg HR: 148 Max HR: 178
The max HR was a spike at the start and can ignored. Another pleasant lunchtime run along the seafront.

Tuesday, 26 November
Plan: 15 minutes w/up plus 6x1 minute VO2 Max w/2minute recoveries + 15 minutes c/d
Target Pace: 4:40/km - 4:50/km
Splits: 4:44;4:41; 4:42; 4:38; 4:41; and 4:36
Avg HR: 160 Max HR: 182

I had looked at the 5k Grads plan and picked this session as the one to do before Saturday’s race, but checked on the Grads thread whether it was appropriate to do without having built up to it. It was suggested that it was fine and it was. I’m not a fan of speed work because I’m not very good at it and the paces looked daunting. The beauty of the Grads Plan, though, is that the sessions are set up according to time, so while I was a bit intimidated, I was looking forward to giving it a go. It was fun and it was great to have a session done and dusted within the hour.

Wednesday, 27 November
I had a scheduled 45 minute run but I finished work late and when I went to change into my running gear, I’d forgotten my leggings, so no run.

Friday, 30 November
Total: 20 minutes easy
Avg pace: 7:38/km
Avg HR: 149 Max HR: 165
A stressful morning and I bounced out the door at lunchtime. I added a few fartleks but overall felt sluggish. Two days off running in a row doesn’t suit me, I don’t think.

Saturday, 1 December
Jingle Bells 5k - 27:05 (Flying mile: 8:30)

I ran 25:01 at Jingle Bells last year and surprised myself after a less-than-stellar training block in the run up. I knew I wasn’t fully fit yesterday but naively thought trying to knock a mere two seconds off last year’s time might be achievable. I didn’t realise the race had started and had to make my up through the pack but felt from the off the achieving five minutes per kilometer in the opening two kilometres wasn’t going to happen. Turns out, I didn’t manage to hit that pace at all, even in the very downhill last mile. The demons were bad, telling me to stop. All along Chesterfield Avenue, I considered stepping off and returning to pick up our sacrificial hoodies at the start and then going to cheer D on at the finish, but even the thoughts of stepping off disappointed me. I didn’t want to come on here and say that I’d chickened out. I decided to keep at it, keep pushing and at the very least I’d have a good gauge for training paces. So often in the past, I’ve been able to surprise myself, but not today. The effort was fully there for the full 5k but the pace wasn’t. I realised they’d set up a flying mile and couldn’t even push any harder for that. I was truly spent running towards the finish, not even a glimmer of a kick. I’d given it my all and my all was disappointing.

I wasn’t disappointed yesterday. I was so glad I kept racing, unlike the Docklands 5k where I gave into walking. Today, the full disappointment has hit me and I’m sitting here logging about running when I should be out there getting a nice LSR in. Anyway, this is all very self-indulgent self-pitying twaddle. Better to focus on how I can improve: Back to base building tomorrow and my new training paces are going to be more difficult to achieve in some ways (the very easy) but I least I won’t be caning myself to hit paces that aren’t currently within my reach. I’ve finished the Grads BB plan, so I’ll do a four-week 40-mile Hanson-now-known-as-Humphrey plan, with the option to extend to eight weeks. Then back to the Grads 10k-Half plan. Considering joining the Cru’s fit-for-life group in the new year too to help with the (lack of) speed sessions.

So happy to read of all the PBs elsewhere. D also managed a very respectable PB and I was delighted for him.

skyblue46

Huzzah! wrote: »

Your comment wasn't directed at me, but I checked again and the session was bang on the paces as prescribed, unless I misunderstood the suggested way of doing it, which is possible.

Ah I still haven't had a chance to check the paces nor do I remember what race pace you are using. It was just an instintive thought when I saw it on Strava... and most likely an incorrect instinctive thought! Haha

Huzzah!

juke wrote: »

Holy moly - and you once said I'm hard on myself!

Strong consistent training, but hey, remember it's a hobby, if your throat gets worse, take a day off!

Wiggle the days about if it suits you to take Monday off. Kudos on not using the boiler as an excuse not to train.....I know I would have.

I just felt a bit off. I was actually keen to run every day that I did.

El CabaIIo wrote: »

Oh no sorry you're right, I was reading the wrong zone on the calculator so don't listen to anything I said about 6's or anything else bar maybe the breathing check:o

Actually, I think your point still stands. It was far more effort than was intended. Apologies for the confusion. I updated using last week's log as a template and never deleted, "Threshold".

skyblue46 wrote: »

Ah I think that the log described it as a threshold run and that led to some confusion. I need to look up the paces too as the progression pick up on Strava looked like smaller steps than I would have expected.

Your comment wasn't directed at me, but I checked again and the session was bang on the paces as prescribed, unless I misunderstood the suggested way of doing it, which is possible.

skyblue46

El CabaIIo wrote: »

Oh no sorry you're right, I was reading the wrong zone on the calculator so don't listen to anything I said about 6's or anything else bar maybe the breathing check:o

Ah I think that the log described it as a threshold run and that led to some confusion. I need to look up the paces too as the progression pick up on Strava looked like smaller steps than I would have expected.

El CabaIIo

Huzzah! wrote: »

You're correct. I set it up to progress from Easy - Tempo, the latter being MP, I believe. The paces were based on my 5k pace and, obviously, nowhere near my MP and I will be more careful in future. I wasn't expecting it to require as much effort as it did. Thanks for the steer.

Thanks for the comment. I appreciate it. For the first progression run, I was more cautious and used my actual MP as the pace to progress to, so I was well in the 6s. For the second one at the weekend, I just kind of wanted to try and do it using the MP/tempo in the calculator as the pace to progress to. I'd usually have a firm eye on HR but got too hung up on the numbers and putting one foot in from of the other.

Oh, I'm always nervous about workouts, such a ninny

Oh no sorry you're right, I was reading the wrong zone on the calculator so don't listen to anything I said about 6's or anything else bar maybe the breathing check:o

juke

Holy moly - and you once said I'm hard on myself!

Strong consistent training, but hey, remember it's a hobby, if your throat gets worse, take a day off!

Wiggle the days about if it suits you to take Monday off. Kudos on not using the boiler as an excuse not to train.....I know I would have.

Huzzah!

eyrie wrote: »

Maybe keep an eye on the effort with the progression runs? I might be misremembering wildly but I thought they only got up to moderate-ish/MP effort. I'm possibly mixing it up with one of the other plans though.

You're correct. I set it up to progress from Easy - Tempo, the latter being MP, I believe. The paces were based on my 5k pace and, obviously, nowhere near my MP

and I will be more careful in future. I wasn't expecting it to require as much effort as it did. Thanks for the steer.

El CabaIIo wrote: »

Be careful with the paces on those workouts, it's a tempo aerobic threshold workout so anything that has revolves around the term threshold should be on the slower side of it. On a graduate plan tempo workout, you don't want to be breathing heavily or even nearly approaching heartrate max because those are signs that you have crossed over the line of that threshold.

If you're nervous about the workouts as well, it's probably better that you don't go in too hot pacewise at first. Eer on the side of caution the first few times, make sure your breathing is in check and you can work the pace down throughout the plan as you get more confident in your ability to run the workouts. Stay well on the on the other side of 6's, even 6:15 starting out as running those 5:40's put you in the calculators threshold zone(it's tempo you are aiming at) and you won't be able to hold that threshold pace for long.

Those long tempos are really fickle workouts where 10seconds a km slower is much better than 1 second a km too fast. Ease in and pay attention to your breathing, if you are breathing hard, it's too fast no matter what your watch says.

Thanks for the comment. I appreciate it. For the first progression run, I was more cautious and used my actual MP as the pace to progress to, so I was well in the 6s. For the second one at the weekend, I just kind of wanted to try and do it using the MP/tempo in the calculator as the pace to progress to. I'd usually have a firm eye on HR but got too hung up on the numbers and putting one foot in from of the other.

Oh, I'm always nervous about workouts, such a ninny

El CabaIIo

Be careful with the paces on those workouts, it's a tempo aerobic threshold workout so anything that has revolves around the term threshold should be on the slower side of it. On a graduate plan tempo workout, you don't want to be breathing heavily or even nearly approaching heartrate max because those are signs that you have crossed over the line of that threshold.

If you're nervous about the workouts as well, it's probably better that you don't go in too hot pacewise at first. Eer on the side of caution the first few times, make sure your breathing is in check and you can work the pace down throughout the plan as you get more confident in your ability to run the workouts. Stay well on the on the other side of 6's, even 6:15 starting out as running those 5:40's put you in the calculators threshold zone(it's tempo you are aiming at) and you won't be able to hold that threshold pace for long.

Those long tempos are really fickle workouts where 10seconds a km slower is much better than 1 second a km too fast. Ease in and pay attention to your breathing, if you are breathing hard, it's too fast no matter what your watch says.

eyrie

Well you've been doing some very consistent training again, so I'm not a bit surprised that you're finding your fitness coming back, I'm sure it's not just down to running without the backpack. Maybe keep an eye on the effort with the progression runs? I might be misremembering wildly but I thought they only got up to moderate-ish/MP effort. I'm possibly mixing it up with one of the other plans though. Definitely mind yourself anyway if you're feeling under the weather.
Jingle bells next week??

Huzzah!

The book has been dispatched. Exciting times.

Day |Plan|Actual |Avg Pace| HR|Comments|
Monday, 19 November |20 minutes very easy/OFF|Off| - | - | This will be my last Monday off. It’s much easier to run Mondays and take a different day off during the week. |
Tuesday, 20 November |60 minutes very easy| 60 very easy | 7:27/km | 142(152) | An exhilarating run in the wind and, at times, torrential rain. A broken boiler means I was off the runmute for the week - keeping my runs to around the office, so I could shower there after. I ran out to the Merrion Gates. It felt easy breezy and I thought the worst of the weather had passed. Once I turned onto the Strand Road on the routine leg, I was running straight into a head wind. I realised why the first half had seemed so easy. I just concentrated on keeping the effort easy, despite pushing into the wind. And then the rain started - a big squally torrential downpour. It was hard to see and I probably looked like I’d lost my marbles. Despite the weather, I enjoyed the run, maybe, potentially starting to feel some fitness come back. |
Wednesday, 21 November |70 minute threshold progression run|-| - | - | As fun as last night’s run was, I’d no interest in heading out into a similar night’s weather. I’d the start of a sore throat all day, so I decided to hit the treadmill. Unfortunately, the gym was occupied so that plan went out the window. Instead, I spent a joyful 45 minutes waiting for the bus, making me feel even worse for skipping the run. |
Thursday, 22 November | 50 minutes easy + 4x200m @ 5k effort | per plan | 200m intervals: .57; .56; .59; and .58 | 158(175) |I was really dreading the 70-minute progression run, so I decided to move it to Saturday and combine it with a parkun. Lol at that in hindsight. Another enjoyable run, even if I ran the 50 minutes very easy rather than easy. I’m an awful dope really. I started the first 200m repeat beside a line of traffic, which was kind of embarrassing when I took the notion to lift my legs as high as I could. It was good to get the legs turning over at a quicker pace but I’d no idea how to gauge 5k effort, hence the mishmash of paces. |
Friday, 23 November | Very easy 60 minutes or off | 60 minutes very easy |7:19/km | 148(161) |Another run squeezed in at lunchtime. I was exhausted before this and it actually perked me up, so perhaps my bosses should encourage a longer lunch.|
Saturday, 24 November | 70 minutes threshold progression |15 mins wup + 63 minute threshold progression +10 minute cooldown | 7:02; 6:55; 6:46; 6:37; 6:19; 6:16; 5:57; 5:52; 5:45; 5:37; and 5:38 | 168(197) | I was terrified of this session. Properly terrified. I’d planned to try and combine it with parkrun to help me through the last two pace increases but a late night put the kybosh on that idea. I’d the brainwave to ask my live-in pacer to help me out as I knew it would broadly fit with his run plan. I don’t like relying on being paced for sessions, but I really wanted to give it my best shot. The benefit was that I pushed myself harder and for longer than I would have on my own. The disadvantage being that I didn’t ease off on pace on some of the bigger inclines meaning I hit a new max HR by seven beats and had to pull the plug at 63 minutes or risk blowing a gasket (at least that’s what it felt like!). I did a 15-minute warm up on my own and circled back to D. Quick watch swap as the session was set up on my watch, and off we went. The first 14 minute section felt so easy, easier than the warm up. The second felt okay but there was some elevation gain and then the third was probably the hardest. I remarked at one point that I’d run all my HMM tempos at that pace - some of which were ten miles long, crazy how quickly we lose it. I nearly blew up on the climb out of Kilternan and had to stop for a few seconds to catch my breath. I realised afterwards that I hit a new max HR here. Good thing I couldn’t see what my HR was doing or I might have stopped altogether. I ran down to the county border feeling much better, turned and felt okay on most of the reverse journey. I was definitely working hard but it was a good feeling. Then we upped the pace for the final section - I’m pretty sure this pace range is probably my 10k pace - and felt okay until the climb into Stepaside which finished me off. I was a bit disappointed that I didn’t try and recover on the downhill into the village but I was spent. Mixed feelings about it now. I felt great after, nicely buzzed but I’m kicking myself for not finishing it out. Did a 10-minute cooldown to bring the day to 90 minutes of running - long enough to be considered a long run. |
Sunday, 25 November | 1.45 minutes easy | 60 minutes easy |7:06/km | 148(169) | I thought it would be foolhardy to run long after yesterday, so I decided to do 10k, talked myself down to 8k midrun and back to 9k once I’d 8k done. |

I’m feeling a bit better running this week, like my fitness is coming back, albeit slowly. I need to be mindful, though, that all of my weekday runs were on the relative flat and unencumbered with a backpack, so of course they’re feeling easier. I’m enjoying doing some new sessions. The touch of a sore throat has been a bit of a nuisance; my immune system is just a bit battered. My glands are visibly swollen, so while I don’t feel sick, sick, I am very tired this week, which I think is a sign that I’m fighting something off. I’ll stick to five days’ running next week and increase to six the following week.

Huzzah!

Kellygirl wrote: »

So do you recommend the book?

No running this morn as sick child home from school and was browsing in Eason’s but they didn’t have the book but apparently 30% off everything online!!!

I haven't got it yet. Ordered it from Book Depository, so no doubt I'll be waiting. I'll keep you posted

Hope the little one feels better soon!