What I log about when I log about running

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

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.

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.

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

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.

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.

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

I think after all the procrastination, I’ve started the 5-10k Grads Plan - kinda out of left field, as the intention was always to base build and then follow the 10k-half plan. I looked at the Hanson base building plan and the midweek sessions were more than I can feasibly fit in at the moment - plenty of time for 2-+-hour midweek runs in the new year.

Monday, 10 December
Plan: 1 hour very easy
Total: 1:16 (10.3km)
Avg pace: 7:24/km
Avg HR: 145 Max HR 168

I don’t remember much or any of this but I felt great when I got home. For all the downsides of being unwell/injured, a positive is I’m really appreciating being back on the runmute. It really is such a privilege.

Tuesday, 11 December
Plan: Off
Total: Off

Wednesday, 12 December
Plan: 8 x 1 minute hills (2-3 min rec)
Total: 50 minutes easy (6.8km)
Avg pace: 7:26 min/km
Avg HR: 149 Max HR 166

I had wanted to do this on Tuesday, but I didn’t get out of work on time. Work was busy on Wednesday too, so I didn’t really have time for the session. I compromised with a 50-minute run. It was a bit wild running straight into a headwind and my calves were tight after a day in heels, but it was a much-need head clearer and I was glad to be able to squeeze something in.

Thursday, 13 December
Plan: 1 hour very easy
Total: 1:16 (10.26km)
Avg pace: 7:28/km
Avg HR: 152 Max HR 174 (My HRM possibly locked onto cadence as it was 174 at the start)

This was a joy. It’s the first runmute since Berlin that felt really and truly easy.
Missed my lunchtime Pilates class as I was rudely pulled into a client meeting five minutes before.

Friday, 14 December
Plan: 1 hour very easy or off
Total: 60 minutes (8:07km)
Avg pace: 7:26/km
Avg HR: 131 Max HR 142

Took to the dready treddy. My name is Huzzah! and I love terrible movies, the cheesier the better. I rarely get to indulge anymore but I found a really great awful movie to watch and the hour on the tready flew by. I was almost sorry to finish.

Saturday, 15 December
Plan: 25 minute tempo
Total: 57:49 (8.7km)
Temp avg pace: 6:01/km
Avg HR: 155 Max HR: 176

The plan was to try out Shanganagh parkrun and to incorporate the session but it was cancelled due to the storm. Poolbeg wasn’t cancelled and we contemplated driving there instead but it was a bit too far to go when the risk of cancellation was high, so we stayed at home. I ran down to the village and back on the warmup and the wind was intense on the outbound leg, so I decided to do the tempo very close to home, sticking to the 800 meter loop outside my apartment. My neighbours must think I’m insane. If I’m honest, I thought this session looked easy, but I found it hard enough to hit the required pace from the outset. I soon settled in and while I felt I could’ve kept going for a lot longer, I couldn’t have run any quicker. Splits looked all over the shop on Strava but there’s a tree covered section on the loop where the GPS goes wonky, so I’ll put it down to that.

Sunday, 16 December
Plan: 1:45 easy
Total: 1:41 (14km)
Avg pace: 7:16/km
Avg HR: 163 Max HR 188
When I first moved back to Dublin, I was the most unfit I’ve probably ever been. I joined a group walking the Bray-Greystones Cliff Walk around the time I first started Couch 2 5k. I saw some runners on the trail and I thought it was something I’d love to do one day but never really thought I’d be able. I’ve been a bit bored of doing the same old routes lately, so I suggested running the Cliff Walk to D. It’s a nice time to get runs like this in. They’re more strenuous than a regular long run but great craic. It was so much fun. It’s easier than I thought it would be and the only time I walked was through some of the bigger puddles and also coming down the five or so steps on both legs. I loved splashing through the puddles and surprised myself at how quickly I took to it. My trail runners are really comfy. They’ve got fairly big treads on them, so apparently, I was quite loud clopping through Greystones village - I had earmuffs on and was blissfully unaware. I probably ran it a bit fast - at the slower end of my easy pace, but it’s hard to run slowly on an incline and I was having too much fun. I’d love to do more trail running but I’d be a bit scared of getting lost.

A really good week. I can feel the determination to get runs in even when it’s tricky coming back, but more importantly, I really enjoyed my running this week and, really, that’s all that matters. I’m glad to be somewhat back on plan. I’d like to try and hit an average of 64km/week for the duration and I think that should be easily doable. I have, however, already broken one of my NY resolutions as I’ve an entry to Bohermeen that I probably won’t use. Can you break a NY resolution before the NY has even begun?!

I'm some woman for the loooooonnnnnggg updates all the same. Sorry!