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Often becomes easy when the easy is often..
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Similar week, a good week.
Tue 14th - 7 miles aerobic. Nice chunky one for a Tue morn, delighted to be back doing decent running midweek. Love Tuesdays, I'm always on fire in work because of it. Av pace 5:44km, av HR 128. RHR 41.
Wed 15th - 3m aerobic. 5:56km, 118 average, RHR 45.
Did some more chest dumbbell presses again Tue and Wed night. Yay, have lasted two weeks so far.
Thurs 16th - 6m aerobic with 8x 100m strides. The first time using the monitor for strides. Very interesting. Seems I'd previously been allowing too much recovery time. Could well have been the morning that was in it, Thurs being the furthest my body is from booze :pac: but it seemed I was recovering very quickly, dropping to <90 bpm within a minute or so. Meant I really enjoyed the strides, do anyway, but rinsing and repeating really quickly gave me a buzz. Also, bar the last one I maxed out at about 139. Don't know yet what to make of that, but I had expected the HR to spike higher for them.
Rest Friday.
Sat 18th - 6m aerobic with Corkagh parkrun thrown in. 5:30 km, 140 average. No resting stat, forgot to put the watch on going to bed.
Sun 19th - 10m endurance. First time using the monitor for one of these too. Point to point run, collecting my van from Louis Fitzgerald hotel. Had a few pints there last night at a party. Left at 11pm though so not a mad one.
HR seemed quite high from the get go. I settled in to a light pace for the first 4k and tried to keep it to in and around 135. Decided to up it by 5 beats every 4k. Felt like I was working hard for the last mile and a half or so. Good workout. Pace range was 5:48 - 4:53, top HR 155. No RHR stats.
Total mileage 32.1.
Have Raheny next week so will have to tweak the week somewhat. Might up the midweek mileage a bit to allow for it. Hopefully a pb at that next week, hopefully this isn't the year where I stop improving at it.
Tiny bit of a twinge in the usual spot, the extensior tendon, I'll have to keep an eye on it.
As always, I welcome any critique on the above.0 -
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scotindublin wrote: »Good luck tomorrow C well capable of getting in the 33s or lower.
I'd like to think I was in that shape a couple of months ago, not sure now but I'll have a fair crack at the best I can do.
Cheers C, are you racing it yourself?0 -
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Solid week, am very happy with how this is going.
Tue 21st Jan - 7m aerobic. 5:51km - 128bpm - RHR 42
Wed 22nd Jan - 5m aerobic 5:48km - 127bpm - RHR 45
Plan had 3m, upped it a little with Raheny in mind.
Thurs 23rd Jan - 7m aerobic with 18 min tempo. RHR 45.
Picked it up to tempo a little after 3k. Guessing a little right now at what tempo/LT is but ran at what felt like it.
Fri 24th - 3m @ recovery. Rest day on plan but again, Raheny. Need to get that mileage up. 5:53 - 121. RHR 49
Sat 25th - 5m aerobic - Dropped the little one off at a birthday party then headed out for a planned 4 miles. Felt real good and the time went so quick that I tacked on another mile. 5:37 129bpm - RHR 48
Sun 26th - Raheny 5 mile. RHR 46
Other than a bit of a freak attack thinking i'd ran too far away on my warm up and gotten lost the day went as every other Raheny 5 has until now. Awesomely.
Got into a decent enough position at the start, was congested as expected but I managed to find myself some space.
My average metric pace from last year, my last 5 mile, was 4:20 so my target for today was to beat that. Aiming for in and around 4:10 km.
First km beeped 4:08, great, delighted with it given the congestion.
Got into a nice rhythm then, breathing and form good but like all races, other than snapshot memories, it's mostly a blur. WW passed me at the halfway point. I chatted to him beforehand and told him I was aiming for 4:10kms. He very modestly said he'd try to hang on to me. Well, he smoked me I tried to hang on to him but looked down at 4:05 and decided to hang back a little.
Kms were all a decent bit under 4:20 so I knew other than a proper feck up I was on for a pb.
Loved the hairpin out and back bit. I think I'm alone in this though after talking to a few people. Felt the pace drop a little on the out bit and started to panic a little. Picked it back up on the in bit though. This seems to happen every year. Pace drops a little when I'm facing faster runners and picks up a little when facing slower ones. Maybe it's a confidence thing. Interesting.
Love the last km of this race, it feels like such a build up. Little kick exiting the park. Another at the roundabout at the end of Watermill Park, 600 to go. Another as All Saints comes into view, 400 to go, around the bend, crowd cheering, 200 to go, kick, down the short straight, turn, 100 to go, clock in view, crowds cheering, monster kick, if you have it - Boom.
Stood bent over for about 5 mins trying to catch my breath. 33:44 for a decent 58 sec PB. Another nice improvement at Raheny.
Total miles for the week 36.54.
The Raheny 5 means so much to me. In so many ways.
Started running in Jan 2016. A new year's resolution.
My wife was 8 months pregnant with our second daughter at the time. Our little girl was due Feb 5th.
We lost her.
She died in and around Jan 29th - 31st and was stillborn on Feb 4th.
We called her Sybil. Sybie.
I ran. To deal with it.
In November 2016 I signed up to my first ever race. The Raheny 5 mile.
Running had become such a great healer by then for me, mostly parkrun. I started browsing here and got the bug for racing. Couldn't wait for it. Was so excited about it.
I looked up the route one day and copped that the course ran down a road I'd never heard of before, Sybil Hill Road. I couldn't believe it.
I knew the race was going to be in and around her anniversary but this seemed like too much.
I arrived out to Raheny that day, my wife dropped me out. I was bursting with nostalgia. I spent most of my childhood out there. My Mam grew up on Watermill Park. I hadn't been there in over 30 years and so many memories came flooding back, the big trees on All Saints, the bushes of St. Annes. Beautiful Sepia memories.
We took off, a rainy January afternoon. I remember turning up Sybil Hill and being overwhelmed with it all. Then I spotted a convent called The Little Sisters and I lost it.
I'll never forget that day. So much going on in my head. Her anniversary, my first ever race, Sybil Hill Road, The little sisters, the nostalgia.
Raheny is always going to be the most special race of the year for me.0 -
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Well done on the PB yesterday but reading your story it pales into significance to what Raheny 5mile really means to you. It was lovely chatting to you & you always have such a warm smile when i meet you.
Chat to you again soon 0 -
Laineyfrecks wrote: »Well done on the PB yesterday but reading your story it pales into significance to what Raheny 5mile really means to you. It was lovely chatting to you & you always have such a warm smile when i meet you.
Chat to you again soon
Ah thanks very much E, was really nice chatting with you too. Congrats on your awesome race.0 -
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Thanks again everyone for all those kind words, felt good to share that stuff with you guys. Was blown away with some of the comments afterwards.
Good week, the little bit of tendon niggle I had a couple of weeks ago has thankfully disappeared.
Rested Mon as usual.
Tue Jan 28th - Plan had 7 miles aerobic. Started to feel DOMMY on Mon night so decided to switcharoo Wed's run with Tue and do 3 miles. Ran at recovery pace. Av HR 123bpm - RHR 46
Wed Jan 29th - 7m aerobic. 5:42km av, 125bpm - RHR 46
Thurs Jan 30th - 7m aerobic finishing with 8x 100m strides. Love the strides even more now since switching to HR training. Very happy with how quickly I'm recovering. RHR 51
Felt a little fatigued this week during the day so decided to rest Friday. Not getting enough quality sleep. Not for the lack of trying though, am struggling with a bit of a sleep issue. RHR 52
Sat 1st Feb - 8m aerobic on the plan. Loaded the running buggy into the van and took the 2 year old with me to parkrun. Don't like running more than about 6 miles with the buggy. Ran 10 miles with it last year and was feeling really niggly afterwards. So was gonna do about 6 miles and be happy with it.
Had to pump the front tyre up before leaving the house and fix the wheel on, don't know what I did but the thing kept pulling wildly to the left. Meant my right arm was aching trying to correct it after a couple of miles. That and the rain cover causing a massive drag made me decide on calling it a day after parkrun.
Got out later on though and ran 5 miles up and down the canal at Lyons estate. So got the 8 done. Might make doubles a regular thing on Saturdays, worked out really well for me.
Sun Feb 2nd - 11m endurance.
Second time running one of these guided by HR. Ran the first 4k <130 bpm, the second 4k <135, 3rd <140 and the remainder <145.
Felt really strong towards the end, felt incredible. Form felt spot on. Very enjoyable run.
No RHR stats for Sat/Sun, forgot to wear watch to bed. Guesses why on a postcard.
Total mileage for the week - 36.43 - YTD - 146.67.0 -
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