I Heart Running!

BrownEyes79 · 17-11-2018 10:35pm #1

I’m finally following in my fellow 2017 novice’s footsteps and starting a running log.
Having been completely bitten by the running bug, particularly over the past year, and now that I’m running better than I imagined, I thought it was time to keep note of my progress!

So a bit of background. I’m 39 and I’ve stayed relatively fit over the years, my job was pretty active and after having kids I was in and out of the gym or doing yoga or exercise videos at home.

I ran as a teenager with Donore Harriers but only started back running properly in 2016.
I made a miserable attempt at DCM 2016 so made a promise to myself to run (without stopping) DCM 2017.

Wubble Wubble kindly allowed me to join his novice group even though I wasn’t a true novice and I was delighted with my finishing time of 4hr25mins.

Since then I’ve done 3 cycles of the Grads plan, which I love and my race times have been coming down.

I haven’t done a lot of races but these are my times over the last 3 years

2016
Frank Duffy - 1:41:10
Dublin half - 2:08:33

2017
Frank Duffy - 1:34:01
Dublin half - 2:01:30
Marathon - 4:25:40 (PB)
Jingle Bells 5k - 25:39

2018
Bohermeen half - 1:53:39
Dunboyne 5mile - 39:50 (PB)
South Dub 10k - 50:53 (PB)
Kilcock 10mile - 1:22:03 (PB)
Dublin Half - 1:48:47 (PB)
WorldDisney Half - 1:51:28
Park run PB - 23:47 (PB)

My dream goals for 2019 are
Sub 23 5k
Sub 50 10k
Sub 1:45 half marathon
Sub 4hr marathon

My plan for the next few months is to do a 3/4 weeks of the grads base plan and then start the grads HM plan for Bohermeen in March. I then want to concentrate on 5-10ks (they really scare me) before starting into training for the Dublin marathon

Kellygirl · 17-11-2018 10:49pm

Delighted to see you logging C. Well done on all the PBs this year. You’ve had such a great year and inspired me to find a way to follow the grads plan and try and make the improvements you’ve made.

BrownEyes79 · 17-11-2018 10:56pm

Kellygirl wrote: »

Delighted to see you logging C. Well done on all the PBs this year. You’ve had such a great year and inspired me to find a way to follow the grads plan and try and make the improvements you’ve made.

Aww thanks for your lovely message K, I know you’ll love the grads plan and you’ll be smashing your PBs in no time

skyblue46 · 17-11-2018 11:03pm

Great to see you logging. I think you have had an amazing year. It can't be as easy to keep training without having the big motivation of DCM at the end of it. I'll check my diary for the sub 23 attempt! ;-)

quickbeam · 17-11-2018 11:05pm

Yay, you're here!!!! I look forward to reading your progress. You've had a great year and you'll smash those dream times, I'm sure of it.

Lazare · 17-11-2018 11:33pm

Nice one C, your goals are far from dreams.

Great to see you logging.

BrownEyes79 · 17-11-2018 11:44pm

Thanks Quickbeam & Lazare

BrownEyes79 · 17-11-2018 11:47pm

skyblue46 wrote: »

I'll check my diary for the sub 23 attempt! ;-)

:D I’m going to hold you to that!

ariana` · 18-11-2018 10:04am

Delighted to see this log start up! Your consistency this year has been phenomenal and you've got great results to show for it. I'll be recommending to anyone who is going to follow a grads plan for the first time to follow you to see how it's done.

I certainly don't think the first 2 of your goals are far off - it's just a case of scheduling 5 & 10k races, both of those targets and more are well within you. The other two will come too

Best of luck with the log, training and targets!

Wubble Wubble · 18-11-2018 12:40pm

Welcome to the world of logging! I've no doubt there's lots more massive improvement to come all round. Best of luck

BrownEyes79 · 18-11-2018 7:32pm

Thanks for the welcome ariana & wubble

BrownEyes79 · 18-11-2018 8:24pm

Total miles 34.9miles

Monday
Planned: 60mins easy
Actual: 16mins struggle

Just back from a 2 week holiday and couldn’t wait to get out for a run in my new gear! I felt alright but once I started running my legs felt like lead and my heart was pounding after a couple of metres. I really didn’t want to stop so struggled on for 1.5miles and then knew it was stupid to continue so went home, had a zero tablet and got into bed. Woke up feeling much better!

Tuesday
Planned: 60mins easy
Actual: just over an hour, 6miles @ 10:36/mi
45mins S&C class

I was dreading this run incase I had the same experience as Monday but all was well. Heart rate was down a good bit.
It was my first night back at S&C. I love this class but I found it really tough

Wednesday
Planned: 60mins progression run, easy-MP
8.3miles, 10:49,10:14,9:45,9:17,8:58,8:24 (1m wu&cd)

This run went really well, I did find it tough but I really enjoyed it. My legs were still tired from S&C class

Thursday
Planned: 60mins easy
Actual: 70mins easy, 6:3miles @ 11/mi
45mins S&C class

Trying to slow down my easy runs, S&C still tough

Friday
Rest

Saturday
Planned: 50mins, 9mins easy & 1min hard
5.7 miles, easy avg 11/mi & hard avg 7.19/mi

I was tied for time so skipped my warmup. In hindsight I probably should have done a shorter cool down and a short warmup

Sunday
Planned: 1hr45 easy
Actual: 1hr20 hill run

It was a gorgeous morning and I had the opportunity to go for a run with a group in the hills so decided to do it instead of my 90mins easy.
I really enjoyed this and want to do more hill/trail runs over the winter.

I was a bit all over the place this week and it was my first week doing the grads base plan. I skipped forward to week 3 of the plan, I dont know if this was the right thing to do! But I’ll be starting the 10k-HM plan in a few weeks so needed to cut it short!

BrownEyes79 · 26-11-2018 10:34am

Mon: rest
Tues: 55mins easy 4.9miles @ 11.07
45mins S&C
Weds: 70mins moderate 7.2miles @ 9.31/mi
Thurs: 70mins easy, 6.3miles@ 11.05/mi
45mins S&C
Fri: rest
Sat: 1hr45mins easy, 10.4miles @ 10.17/mi
Sun: 7miles, 50mins easy @ 10.57/mi, 5mins thres @ 7.59/mi

Total: 36miles

This week went by so quickly and my legs were so tired.
On Monday my ankles were sore from the hill run on Sunday, not injury sore but like I’d used them differently. My left knee was nigglely too so did some foam rolling which seemed to sort them out.
I enjoyed the moderate paced run on Wednesday, the time zipped by so quickly. I included a couple of nice hills into it too. There are some good hills in the park I run in which I usually avoid so I’m purposely trying to include them in my easier runs!
The weekend session and lsr were grand, I had to swop the two days around, it was nice to get a bit of speed into my legs with the 5mins at threshold pace.

I really need to start a food diary, I’m eating all around me! I’m pretty good at breakfast, lunch and dinner but I go off the rails when I start snacking. I even drove over the Krispy Kremes on Friday.... I can’t even think about it now......

ariana` · 26-11-2018 10:48am

BrownEyes79 wrote: »

Mon: rest
Tues: 55mins easy 4.9miles @ 11.07
45mins S&C
Weds: 70mins moderate 7.2miles @ 9.31/mi
Thurs: 70mins easy, 6.3miles@ 11.05/mi
45mins S&C
Fri: rest
Sat: 1hr45mins easy, 10.4miles @ 10.17/mi
Sun: 7miles, 50mins easy @ 10.57/mi, 5mins thres @ 7.59/mi

Total: 36miles

This week went by so quickly and my legs were so tired.
On Monday my ankles were sore from the hill run on Sunday, not injury sore but like I’d used them differently. My left knee was nigglely too so did some foam rolling which seemed to sort them out.
I enjoyed the moderate paced run on Wednesday, the time zipped by so quickly. I included a couple of nice hills into it too. There are some good hills in the park I run in which I usually avoid so I’m purposely trying to include them in my easier runs!
The weekend session and lsr were grand, I had to swop the two days around, it was nice to get a bit of speed into my legs with the 5mins at threshold pace.

I really need to start a food diary, I’m eating all around me! I’m pretty good at breakfast, lunch and dinner but I go off the rails when I start snacking. I even drove over the Krispy Kremes on Friday.... I can’t even think about it now......

I could be way off the mark here but i'm going to say to be careful that every day doesn't become a hard day. It sounds like easy days might be hard days in disguise - including hills in easier runs and doing s&c on easy run days as well.

BrownEyes79 · 26-11-2018 11:24am

ariana` wrote: »

I could be way off the mark here but i'm going to say to be careful that every day doesn't become a hard day. It sounds like easy days might be hard days in disguise - including hills in easier runs and doing s&c on easy run days as well.

Yeah I know what you mean ariana, I have been thinking the same, it’s just hard to fit everything in! I use to do my sessions on a Tuesday and Friday and I’ll probably go back to those days when I start the HM plan and S&C on Tues & Thurs (which would be a rest day anyway) so it was a bit more spread out!
Do you think the hills are a bad idea in my easy runs? I thought they’d be beneficial but you’re probably right

skyblue46 · 26-11-2018 12:21pm

BrownEyes79 wrote: »

Yeah I know what you mean ariana, I have been thinking the same, it’s just hard to fit everything in! I use to do my sessions on a Tuesday and Friday and I’ll probably go back to those days when I start the HM plan and S&C on Tues & Thurs (which would be a rest day anyway) so it was a bit more spread out!
Do you think the hills are a bad idea in my easy runs? I thought they’d be beneficial but you’re probably right

Depending on the steepness of the hills and how often you do them I wouldn't see a problem. If it's a steep hill every mile it's probably too much but if they are drags which just slightly toughen an otherwise flat run I wouldn't see it causing complications.

ariana` · 26-11-2018 1:12pm

BrownEyes79 wrote: »

Yeah I know what you mean ariana, I have been thinking the same, it’s just hard to fit everything in! I use to do my sessions on a Tuesday and Friday and I’ll probably go back to those days when I start the HM plan and S&C on Tues & Thurs (which would be a rest day anyway) so it was a bit more spread out!
Do you think the hills are a bad idea in my easy runs? I thought they’d be beneficial but you’re probably right

Then Mon & Wed will be genuinely easy and Sunday will be rest/recovery also? That definitely sounds more balanced with respect to hard/easy over the week.

At the end of the day you are one of the most consistent runners i know of and you haven't had an injury in the past year (that i can remember) so you must be doing something right! I was just trying to throw a critical eye over last week's report and what jumped out at me was hills, S&C, sessions and it sounded like a lot.

BrownEyes79 · 26-11-2018 3:12pm

ariana` wrote: »

Then Mon & Wed will be genuinely easy and Sunday will be rest/recovery also? That definitely sounds more balanced with respect to hard/easy over the week.

At the end of the day you are one of the most consistent runners i know of and you haven't had an injury in the past year (that i can remember) so you must be doing something right! I was just trying to throw a critical eye over last week's report and what jumped out at me was hills, S&C, sessions and it sounded like a lot.

Yeah that will be the plan after Clonakilty.
I appreciate and welcome all advice and critical eyes ariana

I may be consistent at training but I’ve still loads to learn about running!

BrownEyes79 · 26-11-2018 3:13pm

skyblue46 wrote: »

Depending on the steepness of the hills and how often you do them I wouldn't see a problem. If it's a steep hill every mile it's probably too much but if they are drags which just slightly toughen an otherwise flat run I wouldn't see it causing complications.

Thanks S

BrownEyes79 · 04-12-2018 7:40pm

26th November- 2nd December

Monday: Rest
Tuesday: 70mins easy @ 11.19/mi, 45mins S&C class
Wednesday: 70mins easy @ 11.06/mi
Thursday: 70mins progression, easy - mp, 45mins S&C class

Total miles: 21.6miles

The weather was so bad this week, even my easy runs were hard to do in the wind and rain. I changed Wednesday progression run to Thursday because I would never have been able to do it in the wind and Thursday turned out to be a much better morning for it.
I missed my Saturdays session and Sundays lsr because I was away for the weekend, I was hoping to go out on Sunday evening but it didn’t happen!

BrownEyes79 · 11-12-2018 3:46pm

3rd-9th December

Monday: rest
Tuesday: 65mins easy, 5.7miles @11:14/mi
45mins S&C class
Wednesday: 65mins moderate @ 9:35/mi w/wu&cd, 8.7miles
Thursday: 70mins easy, 6.4miles @ 11:16/mi
45mins S&C class
Friday: rest
Saturday: Clonakilty half @ 9:38
Sunday: 3miles recovery

Total miles: 37.2miles

The highlight of my week was the Clonakilty half marathon, not just for the meet up with Kellygirl, Ariana, Baby (& hubby) and Leesider but for the race itself. We had all decided ages ago we weren’t going to race this one but do it as a fun run and it was so nice to do a no pressure race!
Myself and KG ran together and made it around in 2hr07mins. I enjoyed every second of it despite the wind and a whopper of a 2mile hill!. The scenery was amazing and it was lovely having Kellygirl’s company all the way around. We had an encounter with a Shetland pony along the course and at mile 5 I was so close to breaking my ankle! My foot went into a marshy grassy pothole at the side of the road, I don’t know how I managed to pull it out before I tripped, the poor girl behind got a huge fright!
We had a lovely weekend and it was great meeting up with the girls again, we’ll definitely be having an annual weekend away!

ReeReeG · 11-12-2018 4:38pm

I hadn't seen you started a log until now! Delighted you have started logging, adds an extra dimension to my Strava stalking haha

FWIW I think the sub 50 10k will happen surprisingly easy for you

BrownEyes79 · 11-12-2018 9:27pm

ReeReeG wrote: »

FWIW I think the sub 50 10k will happen surprisingly easy for you

Aw thanks ReeRee, for some reason I have a mental block with 10k so hopefully you’re right!

skyblue46 · 11-12-2018 11:24pm

BrownEyes79 wrote: »

Aw thanks ReeRee, for some reason I have a mental block with 10k so hopefully you’re right!

It'll be the next time you race one!

BrownEyes79 · 17-12-2018 8:44pm

10th-16th December

Mon: 70mins easy, 6.5mi @ 11.04
Tues: 8x1min hills avg 9min/mi, 2min walk recovery
45mins S&C class
Weds: 70mins easy, 6.2mi @ 11:18
Thurs 60mins easy, 5.3mi @ 11.20
45mins S&C class
Sat: 3miles mod @ 9.43, 3miles tempo @ 8.26, 3miles easy @ 10.30

Total: 31.8miles

I don’t know how I feel about this week. I was dreading my hill session on Tuesday, I lost count of my reps and actually surprised myself when my watch beeped for my cooldown. I felt like I did it at 5k effort but was disappointed when I saw my split times, they were all over the place and averaged out at 9min/mi, maybe I was subconsciously holding back thinking I had more to do. I walked my recoveries which I don’t usually do.
I slightly changed the plan a bit towards the end of the week. I did one extra easy run on Friday and my tempo session on Saturday. I thought maybe I could do my lsr on Sunday but I couldn’t fit it in so my mileage is a bit lower than it should be

Kellygirl · 17-12-2018 9:02pm

BrownEyes79 wrote: »

10th-16th December

Mon: 70mins easy, 6.5mi @ 11.04
Tues: 8x1min hills avg 9min/mi, 2min walk recovery
45mins S&C class
Weds: 70mins easy, 6.2mi @ 11:18
Thurs 60mins easy, 5.3mi @ 11.20
45mins S&C class
Sat: 3miles mod @ 9.43, 3miles tempo @ 8.26, 3miles easy @ 10.30

Total: 31.8miles

I don’t know how I feel about this week. I was dreading my hill session on Tuesday, I lost count of my reps and actually surprised myself when my watch beeped for my cooldown. I felt like I did it at 5k effort but was disappointed when I saw my split times, they were all over the place and averaged out at 9min/mi, maybe I was subconsciously holding back thinking I had more to do. I walked my recoveries which I don’t usually do.
I slightly changed the plan a bit towards the end of the week. I did one extra easy run on Friday and my tempo session on Saturday. I thought maybe I could do my lsr on Sunday but I couldn’t fit it in so my mileage is a bit lower than it should be

Not bad mileage at all without your long run. Mine has been much lower since I started this plan but most weeks I’ve missed a very easy run.

Did you do the hill session on your usual hill?

BrownEyes79 · 17-12-2018 9:14pm

Kellygirl wrote: »

Not bad mileage at all without your long run. Mine has been much lower since I started this plan but most weeks I’ve missed a very easy run.

Did you do the hill session on your usual hill?

I’ve been adding on some extra with & cd miles to build it up a bit!

Yes the usual hill!
I was in awe of your splits today!

Kellygirl · 17-12-2018 9:41pm

BrownEyes79 wrote: »

I’ve been adding on some extra with & cd miles to build it up a bit!

Yes the usual hill!
I was in awe of your splits today!

My hill might not be steep enough - I certainly couldn’t do those splits if any steeper.

ariana` · 19-12-2018 1:23pm

BrownEyes79 wrote: »

I’ve been adding on some extra with & cd miles to build it up a bit!

Yes the usual hill!
I was in awe of your splits today!

Solid enough week especially for the time of year.

I am in awe of you both. I did 15 miles last week.

Kellygirl · 21-12-2018 4:47pm

BrownEyes79 wrote: »

I’ve been adding on some extra with & cd miles to build it up a bit!

Yes the usual hill!
I was in awe of your splits today!

Kellygirl wrote: »

My hill might not be steep enough - I certainly couldn’t do those splits if any steeper.

I meant to say that I looked at both our runs on Strava and your hill was steeper!

BrownEyes79 · 31-12-2018 8:33pm

17th-23rd December

Monday 70mins easy, 6.2m@11.23
Tuesday 6x3mins @CV, managed 3 reps and then had to abandon the session:(
45mins S&C class
Wednesday 50mins easy, 4.4m@11.03
45mins S&C class
Thursday 70mins easy, 6.3m@11.18
Friday 5x5mins @ threshold, 5.9m
Saturday rest
Sunday 6m hill run

Total 33.2m

24th-31st December

Monday 70mins easy, 6.7m@10.59
Tuesday rest
Wednesday 70mins easy, 6.2m@10.02
Thursday rest
Friday 30mins tempo@8.26, wu&cd, 5.9m
Saturday rest
Sunday 5.9m hill run
Monday half marathon trail run

Unexpected PB today. I didn’t really have a plan for this run, I just wanted to enjoy it and so purposely didn’t look at my watch throughout. I met some lovely people and had some nice chats along the way and then at 11/12 miles a guy I was running with said if we stay at this pace we’ll get in at 1:48..... I couldn’t believe it, my Dublin half Pb was 1:48:49... so I immediately stopped chatting and suddenly felt the pressure to get a pb.
I finished the race in at 1:47:29. Delighted with myself and it was a lovely way to finish a great year of running!

Total 24.8m + HM

Total miles for the year 1436m

Kellygirl · 31-12-2018 8:38pm

BrownEyes79 wrote: »

17th-23rd December

Monday 70mins easy, 6.2m@11.23
Tuesday 6x3mins @CV, managed 3 reps and then had to abandon the session:(
45mins S&C class
Wednesday 50mins easy, 4.4m@11.03
45mins S&C class
Thursday 70mins easy, 6.3m@11.18
Friday 5x5mins @ threshold, 5.9m
Saturday rest
Sunday 6m hill run

Total 33.2m

24th-31st December

Monday 70mins easy, 6.7m@10.59
Tuesday rest
Wednesday 70mins easy, 6.2m@10.02
Thursday rest
Friday 30mins tempo@8.26, wu&cd, 5.9m
Saturday rest
Sunday 5.9m hill run
Monday half marathon trail run

Unexpected PB today. I didn’t really have a plan for this run, I just wanted to enjoy it and so purposely didn’t look at my watch throughout. I met some lovely people and had some nice chats along the way and then at 11/12 miles a guy I was running with said if we stay at this pace we’ll get in at 1:48..... I couldn’t believe it, my Dublin half Pb was 1:48:49... so I immediately stopped chatting and suddenly felt the pressure to get a pb.
I finished the race in at 1:47:29. Delighted with myself and it was a lovely way to finish a great year of running!

Total 24.8m + HM

Total miles for the year 1436m

Ha ha - you are a right chatter box on these fun runs! Imagine what pace you could have done if you’d saved your energy

Also impressive is doing it the day after a hill run!! You are in great shape. Well done.

skyblue46 · 31-12-2018 9:00pm

Great running. Well you did say you wanted to beat my first HM time...now you can target my second attempt! ;-)

BrownEyes79 · 01-01-2019 8:30pm

Kellygirl wrote: »

Ha ha - you are a right chatter box on these fun runs! Imagine what pace you could have done if you’d saved your energy Also impressive is doing it the day after a hill run!! You are in great shape. Well done.

I know... I can’t help myself, I think it helps to take the pressure off a bit but I really should learn to stop, I think I’ll have to wear headphones next time

BrownEyes79 · 01-01-2019 8:37pm

skyblue46 wrote: »

Great running. Well you did say you wanted to beat my first HM time...now you can target my second attempt! ;-)

YAY

I had forgotten I said that in May, brilliant!!
I might need a few more years to hit your second attempt though!

Kellygirl · 01-01-2019 8:43pm

BrownEyes79 wrote: »

I know... I can’t help myself, I think it helps to take the pressure off a bit but I really should learn to stop, I think I’ll have to wear headphones next time

To be honest I can’t either usually unless I’m under pressure - I let you do the talking in Clon when I was finding it tough ;-)

ariana` · 02-01-2019 11:02am

You're going from strength to strength and deservedly so. That was a big PB to pull off, congratulations, super end to an amazing year where you proved that there's no magic bullet, it's just consistent sensible training that gets results. Unfortunately it's not all logged here but we'll forgive you that, better late than never eh

skyblue46 · 02-01-2019 11:53am

I knew ever since that run with Lazare back in the autumn of '17 that you would nail all your targets as time went by. It's been great following your progress since then.

BrownEyes79 · 13-01-2019 9:08pm

1st-6th Jan

Not the best start of the year for me, was sick all week and didn’t get out of any runs

7th-13th Jan

Mon 75mins easy, 7.1miles @ 10.50/mi
Tues 70mins easy, 6.4 miles @ 10.50/mi
45mins S&C class
I skipped my session and did an easy run because my head was still bunged up
Weds 70mins easy, 6.7miles @ 10.19/mi
45mins S&C class
I tried to do most of this run on the grass because my calves were so tight. I had to stop a few times to stretch
Thurs rest
Fri 3x8mins @ threshold, 8.03,8.05,8.03, 5.8miles
I was dreading this session and I was so tempted to do another easy run but knew I’d regret it if I did. I was glad I got it done and felt really good running it
Sat 1hr45mins, 10.4miles @ 10.03/mi
Sun rest

Total miles 36.6miles

BrownEyes79 · 24-01-2019 10:51am

14th-20th January

Mon: 70mins easy, 6.6mi@10:31
Tues: 10x300m@1mile pace (6:51) 1min rec, I wasn't watching my watch and did 11 by accident. This is the fastest pace I've ever ran!! I only managed to hit pace 6/11 times

45mins S&C class
Weds: 60ish mins easy, 6mi'10:20
Thurs: Rest
Fri: 4x8mins@HM (8:00-8:16), 90sec rec, 6.5m. Loved this one
Sat: Rest
Sun: Castlecomer IMRA race 5.3miles@9.45

Total: 29.5miles

Ugh... don't know what's wrong with me, I really felt my calves tight on Tuesdays session and for the rest of the week my lower legs felt dead, I praying I'm not on the verge of injury! I'm trying to stretch them out and foam roll as my as possible but I think I'll have to book a sports massage.

I skipped my long run this weekend because I was doing the IMRA race.
I loved it, I found some parts of it really though, even though the elevation wasn't too high there was a lot of rolling hilly bits in quick succession and it was the first time in a race where I understood what it felt like to be pushed to my limits, I did have to walk a little bit to catch my breath :eek: but I'm hoping the hill running will improve my road racing and my cardio strength.

Kellygirl · 24-01-2019 10:28pm

Get that sports massage ASAP. Make sure you are foaming rolling your quads and glutes too. Hopefully it’s just a tightness.

BrownEyes79 · 25-01-2019 6:00pm

Thanks K, i’ve One booked for Monday. You were actually the first person I thought of when it started :pac:

BrownEyes79 · 04-02-2019 10:09pm

21st-27th Jan

Mon: 70mins easy, 6.2miles @ 11.10
Tues: 8x3mins @ CV, 400m rec, 6.6miles
45mins S&C class
This session was not good! Fitness wise I felt fine but my calves were dead, I had no speed in them at all. My CV pace is 7:36-7:46 but I only managed 7:49, 7:48, 7:55, 7:43, 7:51, 7:55, 7:43, 7:51 and 7:55. I was really feeling sorry for myself after this
Wed: rest
Thurs running rest and 45mins S&C class
Fri: rest again!
Sat: 30min tempo, 7.6miles
I decided to do this session at a parkrun. My plan was to do my warm up on the way to the parkrun but left my house late and ended up rushing (as per usual) so my heat rate was high by the time I got there. I just made it in time for the start, of course I ended up dashing off and my first mile was too fast. I managed to keep it in range for the next 2 miles. I messed up the end of the session when I paused my watch and ended up doing 35mins tempo. My legs were tired and tight after this
Sun: Rest

Total: 20.4miles, not the best week!

28th Jan- 3rd Feb

Mon: I went for a much needed sports massage. It was so sore but oh so good! He told me my calf pain is coming from my achilles, I've no injury but I have to massage them out myself and do more foam rolling
Tues: 60mins easy, 5.7miles @ 10.37
45mins S&C class
Wed: 12x75min@CV, 6.1miles
I felt so much better doing this session, I got all of them in range apart from the first 2 but once I settled into it I enjoyed it
Thurs: 60mins easy, 5.6miles @ 10.52
45mins S&C class
Fri: Rest
Sat:4x10mins@HM, 8.5miles
I got a bit carried away with this session but my legs were finally feeling strong again. My HM pace is 8:16 but I did this at 8min/miles, I wasn't watching my watch and I just wanted to run at a comfortable fast pace. I felt really good at the end of this session.
Sun: 2hrs easy, 11.6miles@10.32

Total: 37.7miles

Kellygirl · 04-02-2019 10:36pm

Interesting reading this now I know the plans so much better and also when i’m Starting the HM one too in a few weeks. 12 reps at cv pace sounds fun! I really like the idea of 4xHM pace one - I like those slightly longer intervals.

Hope the foam rolling etc is going well.

BrownEyes79 · 11-02-2019 12:50pm

4th-10th February

Monday: 65mins easy, 6.5miles @10.03, I had company for this so it was a little faster than usual
Tuesday: running rest, 45mins S&C class
Wednesday: 10mins, 7mins, 3mins @tempo (8.28), thres(8.07), CV(7.39) wu&cd, 5.1miles
Thursday: 60 min easy, 5.6miles @ 10.44
45mins S&C class
Friday: 30min tempo, wu&cd, my tempo pace should be between 8.20-8.33 but with the winds I could only hit 8.39
Saturday: 1hr45 easy, 10.1miles @10.26
Sunday: 30mins recovery, 3.1miles @10.53

Total: 37.1miles

A good week, legs are feeling good again

ariana` · 11-02-2019 2:55pm

BrownEyes79 wrote: »

4th-10th February

Monday: 65mins easy, 6.5miles @10.03, I had company for this so it was a little faster than usual
Tuesday: running rest, 45mins S&C class
Wednesday: 10mins, 7mins, 3mins @tempo (8.28), thres(8.07), CV(7.39) wu&cd, 5.1miles
Thursday: 60 min easy, 5.6miles @ 10.44
45mins S&C class
Friday: 30min tempo, wu&cd, my tempo pace should be between 8.20-8.33 but with the winds I could only hit 8.39
Saturday: 1hr45 easy, 10.1miles @10.26
Sunday: 30mins recovery, 3.1miles @10.53

Total: 37.1miles

A good week, legs are feeling good again

That's a great week. Delighted to hear the legs are feeling good again.

I just realised your Tempo pace is faster than my Threshold pace :eek: Once upon a time our paces were fairly similar

BrownEyes79 · 11-02-2019 8:15pm

ariana` wrote: »

That's a great week. Delighted to hear the legs are feeling good again.

I just realised your Tempo pace is faster than my Threshold pace :eek: Once upon a time our paces were fairly similar

It won’t be too long until they are the same again! I probably benefited from not doing the marathon last year but I always thought you were a better runner than me!

Kellygirl · 11-02-2019 10:34pm

That was great mileage. You don;t normally run 6 days, do you?

BrownEyes79 · 11-02-2019 10:45pm

Kellygirl wrote: »

That was great mileage. You don;t normally run 6 days, do you?

No, I usually skip Sundays recovery run but my eldest made it on to the schools cross country team so I promised I’d run with her one day a week!

Kellygirl · 11-02-2019 10:57pm

BrownEyes79 wrote: »

No, I usually skip Sundays recovery run but my eldest made it on to the schools cross country team so I promised I’d run with her one day a week!

How handy is that!! Well done to her too though!

ariana` · 12-02-2019 10:30am

BrownEyes79 wrote: »

It won’t be too long until they are the same again! I probably benefited from not doing the marathon last year but I always thought you were a better runner than me!

I probably wouldn't go so far as to say that you benefited from not doing it but i definitely didn't benefit from doing it if that makes sense :cool: But it gives me something to spend this year chasing

Well done to E. Fair play to her, very exciting and lovely that you can bond over running now too. One of mine joined an Athletics Club and i love bringing him on a Saturday morning and hearing all about it, it's a change from all the ball sport talk that goes over my head :pac:

I Heart Running!

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