Don't stop moving...

I can’t believe September has passed. These weeks are flying by. Interesting that September was my 2nd most mileage month ever, and I ran on 26 out of 30 days. But I’ve not really felt like I’ve been working “hard”. Perception is a strange thing!

Monday:

8km with buggy @ 4:37/km

Lovely sunny afternoon, took a spin around Stepaside before dinner.

Tuesday:

9.5km @ 4:45/km

Morning run before work, painting an estate in Stepaside. This run was a bit longer than expected due to this estate being larger than expected and on the side of a hill!

Wednesday:

Workout

13km @4:21/km average

WU, then 10/7/5/3min @ MP/LT/10k/5k pace with 3 min rests.

I’d done a similar session early August and really enjoyed so did it again. Similar to the progression run last week, the effort builds fairly gradually on this one. BUT the recoveries obviously are getting proportionately longer. You’d think that helped. Lol

Was enjoying the session, but the last minute of the 10k pace interval was tough. And starting the 5k pace interval I thought I’d never be able to accelerate again. After seeing multiple warnings that I was off pace, I even broke my stride about a minute into the 3 mins and was on the verge of stopping. However, thank god I copped myself on immediately and just said “run hard for 2 mins” – whatever pace it is. And actually ended up hitting a reasonable pace for the 3 min interval (3:38/km).

While I appreciated the pace prompts earlier in the session, at that point I was supposed to be just working hard and didn’t need a watch to tell me that.
Got drenched, but was chuffed with myself for powering through the moment of doubt, a good mental strength day.

Thursday

7km with buggy @4.39/km

Pre-dinner run to the shops with E. So had a cheeky break in the middle also.

Friday

Rest day

Saturday

19km with buggy @ 4:29/km

Nice (in a weird way) to do a noticeably longer run. Almost 90 mins on my feet, which felt mostly fine. The last couple of km was a bit of a struggle to be honest though. Probably over cooked the pace on this one.

I’d usually finish at a strong pace and managed the same here.

Sunday

5.2km with buggy @4:43/km

P!ssing rain when I woke up, and reckoned we might actually be stuck inside all day so jut got us out.

It wasn’t the most pleasant run, but happy to get it in the bank.

Week: 62km (39km with the buggy)
YTD: 1777km

So a boring week this week. I felt really tired for the first half, and generally lethargic. Maybe I had something brewing, maybe the 5k TT and half marathon "effort" had caught up with me. Either way, I was far from in the mood to have another bash at a 5k TT. So literally, this was my week.

5 runs (Mon, Tues, Thurs, Fri, Sun) x 7km @ ~4.45/km. 2 with the buggy.
Only thing of note, was that E's buggy miles past 1000km for 2020 this week.

Then Saturday was 15k with buggy @ 4:30/km.

The idea on this one was to check out a route for the HM next week. Glad I did, I'll be running around Marlay, but was good to realise that I need to be done by 10 as the park gets really busy from then on. Also good to know the market is still on near the house. The pace didn't feel as fast as it was, maybe was distracted by all the exploring.
If weather was same as this weekend next weekend, I'd be happy!

Weeks total: 51km (29 with buggy)
YTD: 1887km

This week was all about resting up for the buggy Half at the weekend.
It’s strange, first reasonable “taper” I’ve done since the start of COVID, and in the space of a few days I had all the feelings. (bar the phantom injury feeling). My easy pace was significantly slower, and as I was doing runs of 5km without a buggy I was thinking how can I do a half, with a buggy and faster…anyway interesting feelings

Monday:
7km with buggy @ 4:58/km

Tuesday:
5km @ 4:56/km

Wednesday:
5km @ 4:58/km

Thursday
6km with buggy @4.45/km

Friday
Rest day

Saturday

21.1km with buggy @ 4:12/km

Virtual “Race” Report (warning: it's is a rambler!)

With the weather forecast not being great, I started to doubt my Saturday morning plan. BUT, it was supposed to be clearing and I thought Marlay park might be quieter for the poor weather which had it’s benefits. So decided to stick to original plan and start at about 8:30.

My main goal was complete and enjoy in ~1:35. I’d a sneaky suspicion I might do ~1:31, and my everything-goes-better-than-expected goal was sub 1:30.

Let my passenger give me the countdown and off we went. Using watch and APP, but watch was primary source, I had set a workout for 21.11km just to be sure I did the distance.

0 to 5km, 21:55

Tough start, straight into the Westerly wind and rain along the M50 sliproad. Average of first 2km was 4.40/km almost. At this point, I threw out sub 1:30. I didn’t want to be chasing the pace so early and kill myself for a suffer fest later on. With the buggy, it’s really hard when your suffering. Partly because you still need to push it, but also E does need attention from time to time! Settled into a consistent effort, and things did get easier when I hit Marlay park at 3km. A bit of attention needed for E to fix her gloves and take her empty milk off her.

5 to 10km, 20:50

I actually didn’t have a set route planned around Marlay, but on the morning I thought a nice way to break it down was to do 3 x 1 mile loops, then 3 x 1 km loops and so on. Broke it down into more piece meal chunks then. Problem with that was these were loops I usually did speed work on, so I naturally accelerated on them! Basically spent this 5km worried I was going to blow up later because my pace was too fast, but also happy to see my average race pace improving on the other hand. At some point, I made a conscious effort to talk to E a little more to control my effort. I.e. if I could talk, then I was at a controllable effort level. We discussed at length each puddle we came across, dogs were also a good topic of conversation.

10 to 15km, 20:46

Pace was a bit worrying still. All be it passed the halfway point at this stage. The park was also filling up with other virtual runners which did create a little bit of a buzz. I do like this part of the race, as the distance seems to start to “disappear” a bit. Lost track of my “lap” count, and ended up doing 4 x 1km. Didn’t make a difference, but I did think of Laineyfrecks and her stones. Lol

Started to dawn on me that my Average pace was still dropping gradually, and each km I did quicker than 4:14/km was edging me closer to sub 90.

15 to 20km, 20:46

Interesting this 5k split is identical to previous (roughly) – because it felt the same. Perhaps the only thing that was changing was the level of conversation with E was dropping on my end. Had 2 tough moments though. At 1 point had to do a swift 180 turn due to a council truck coming down a narrow path against me (I let out a frustrated shout!).

Then about 17km, E started to get quite antsy. Not to worry, I had snacks stored ready for such an eventuality. Unfortunately, I had to do 2 things with cold hands and tired body. Open a bloody wrapper (so hard, was pulling with teeth and all), and take off E’s gloves. Oh and then hand her the snack. This meant I was sort of running in a stooped over position for about 100m and I think I managed to keep up the pace BUT when it took me a good 300m for my heart to settle from all the effort. Felt like an expensive moment and part of the joys of buggy running.

20 to 21.1km, 4:18

TBH, and not to sound cocky, this bit was easy and fun. I realised that sub 1:30 was going to happen, and that I had more than enough in my legs to accelerate a bit. My 20th km was quickest of all (3:56 or so), and the last 100m was quicker again.

My watch beeped at 1:28:54 and that was that. I checked the app, and it needed another 50m so I jogged that too. Got a chip time of 1:29:xx which is a bit meaningless given I came to a stop 50m from the end. Lol

Absolutely delighted, and a bit of craic to do it with company. It’s mad, only my 2nd ever sub 1:30, and with a 2 year old in a buggy being pushed. Just goes to show what consistent running can do, even without ANY targeted half marathon pace sessions. All I did was a few LSRs up to ~20km. But I think the consistency of COVID running had given me the legs.

Also happy to have done it with a strong negative split (>2mins quicker in second 10.5km)

Really enjoying seeing all the ACTUAL marathon efforts and stories coming in over the weekend as well. Pretty good buzz, all things considered.

Sunday

Rest – although I did go for a walk with the buggy, and my shoulders are a bit sore when I started pushing again!

Week: 44.7km (34km with the buggy)
YTD: 1925km

Thanks all - yeah clearly chuffed with it. The standard wasn't crazy high in the virtual rankings but was happy to be Top 50 overall anyway.

It also looks like E was the 3rd woman across the "line" (based on current preliminary results!)

The “goal” this week was to get out and running again, had been getting the feeling of sliding into a rut a little the previous week, which was fine. But didn’t want that to become the new norm.

I always find it strange, it’s like I forget how much I enjoy running, and I only realise it when I get back out again that I need it..?

Monday:

5km @ 4:53/km

Early morning spin. Starting easy with this one, lol. Just get out, listen to podcasts and only do 5km. Did enjoy it though.

Tuesday:

7km @ 4:54/km

Early start again, my dad was in hospital for a night, so my mum needed help with some stuff early doors. Ran down to her, had a little (socially distanced) chat and back home again. Hardly noticed the run in “commuting” aspect of it!

Wednesday:

A life-got-in-the-way rest day.

Thursday

8km @4:27/km

Have decided to borrow ReeRee’s base plan and see how it goes. As I said to her, nice to have a plan but nothing mental. And stops me having to Google workouts 5 mins before I go out the door. Also like that it’s effort based, so can do sessions with/without the buggy.

1st was 3 x 4 mins hard off 3 mins.

This was supposed to be 4 x 4, but I messed my time up and needed to get home. Duh!

Enjoyed it, the pace wasn’t too electric being honest (~10k pace maybe), it was early but maybe I need to explore what “hard” really means to me. I’m more used to going after a Pace.

Friday

6.1km with buggy @4:55/km

Another run to help out family. This time my sister needed stuff lashed in a skip. So ran up with buggy, fired it all in in a few mins and ran home. Felt like a strange sort of cross fit session this one. 😊

Saturday

14.5km with buggy @ 4:44/km

Back to Saturday morning “long” runs. Painting a few random estates near Ballyboden. Enjoyed it, a lovely morning out. But being honest, I was still feeling Thursday’s session in my glutes/hamstrings a bit. I’d felt them on Friday too. Which is interesting because at the time I didn’t feel I was working hugely hard.

Sunday

7.1km with buggy @4:40/km

Another gorgeous (and warm) morning to be out. Just a spin round the block really, legs still a bit stiff/sore too. Nice feeling though.

E is starting to notice Playgrounds from afar now, so have to expectation manage that we aren’t stopping which is working for now. But I think I might have to be more thoughtful with my routes in future to avoid a strop!

Week: 47.7km (27km with the buggy)
YTD: 1994km

Week 2 (well more like 1.5) of the Daniels base plan thingy.

Bit frustrating in the 2nd half of the week. As I was getting my groove on my glutes/hammy on left leg got quite stiff and sore so had to take it easier. Been lucky to stay clear of niggles so far in 2020 which makes it not too bad, and also more irritating. I’ve been drifting the last few weeks, and was starting to get focus back. Ahhhh well.

Monday:

7.5km with buggy @ 5:01/km

This was supposed to be a workout, but got stuck in work a full hour later than expected so turned into an easy round the block with E.

Tuesday:

11.1km @ 4:19/km

8 x 400m off 400m.

The target pace was what you can hold for 5 mins, so I used my Mile pace as a guide. Probably a smidge slower than the session intends but not far off (within 10% anyway). So target was low 80s for the 400. Came in at

85; 81; 83; 84; 82; 82; 83; 80

Session felt ok tbh, the recoveries are quite long, so I was honest and keep them to about 100 to 110 seconds.

I was pooped at end of last rep, but only cos I hammered it for last 100m. But overall session was nice and manageable. (there was even a 19:30 5k in there, despite the long recoveries!)

Wednesday:
It was raining, and I was busy at work so took a rest day.

Thursday

10.5km @4:22/km

4 x 4 min hard off 3 min recoveries.

Distance covered in each 4 min rep was:

1.07km; 1.07; 1.11; 1.12

Out before work for this one. Like last week this was something about 10k pace which felt nice and hard without killing myself. Glutes and hammies are still a bit tight, so need to up my stretching/rolling game I think.

Also, does anyone else not do the final recovery and build it into the cool down basically?

Friday

Left glute was pretty sore so left running out today.

Saturday

Same as yesterday

Sunday

6km @5:00/km

Really easy and slow to see what leg was like and not amazing. I’ll keep tipping over at this pace/distance and reckon it will resolve in a few days.

Week: 35.1km (7.5km with the buggy)
YTD: 2029km (passed my 2020 target of 2020 in 2020. Yay!)

More low mileage as a I nurse my leg back a bit. The physio gave me 3 exercises (Leg bridge, single leg squats, calf raises) to do 2 to 3 times a week. So I just do one exercise per day, then everything gets done twice a week with a natural rotation. As I get stronger I’ll probably increase the frequency a tad.

Monday:

Rest

Tuesday:

6 km with buggy @ 5:04/km

Maintaining the easy pace. Leg feeling better, probably down to 1.5/10 on soreness scale! Did some strength work in evening watching GBBO.

Wednesday:

6km with buggy @5:05/km

More of the same. 2/10 on soreness.
Short strength session in the evening.

Thursday

6km with buggy @5:05/km

Getting Déjà vu yet! More of the same. 2/10 on soreness.
Strength session done in the morning, and moving along nicely there. My tolerable reps number is edging up. Although I amn’t chasing that in any way.

Friday

6km @ 4:52/km

Out on my own for this one before first light. What a gorgeous morning, crisp as you like and still as ever. Lovely crunch off the grass too.
Hardly felt my leg – down to 1/10 which contributed to my good mood!

Saturday

9.2km with buggy @4:49/km

Decided to “go long” as things seem to be settling down with the glute/hamstrings. Felt good, and nice to paint some random estates. Leg still about 1/10

Sunday

6.2km with buggy @4:50/km

Usually get out 1st thing at the weekends, but E didn’t move til 9 so I decided to enjoy a lie-in instead. But luckily kind of had 30 mins to spare later in day so had a nice spin around the block with E. At the moment, all the chat is about the moon, the stars, sun and rainbows. And how the clouds keep moving in front…lol

Leg at 1/10

Week: 39.9km (33km with the buggy)
YTD: 2098km

Had a cheeky run streak going, but otherwise another week of keeping it handy. I’m not doing my strength stuff daily anymore, as the acuteness of the injury fades, but need to not let them go completely.

Monday:

7km with buggy @ 5:05/km

Cold one, E had her hot pack unicorn to entertain her on this one! From a running perspective, incorporate a nice steep hill over the first 2 or 3k and had no ill effects which was great.

Tuesday:

6.3km with buggy @ 4:58/km

Nothing interesting here except for throwing in a “1 x 400” at the end (again to feel legs) and got no feedback so I’m starting to think it’s coming right.

Wednesday:

7km @4:47/km

Took inspiration of ReeRee and went on a nice route I hadn’t done in a while. Again a few hills so no ill effects.

Thursday

7km with buggy @5:08/km

First wet one in a while! Acting as delivery team to my parents, dropped down some stuff. Perfect distance to my parents, there and back is 7km. And allows a cheeky hello too!

Friday

6.5km with buggy @ 4:54/km

Nothing strange here. Apart from huge lighting rigs and closed roads in a random estate I was running through!

Saturday

15km with buggy @ 5:11/km

Actually was looking forward to this one. Was supposed to be a not parkrun with ReeRee, but it got expanded the day before to a long run together. Fresh morning, but really enjoyed. I fear it was slightly more my pace than ReeRee’s. (at least she is fitter than me!) The hour flew by (for me) though.

Sunday

A rest day. Streak broken on 19 days, which isn’t huge by other peoples standards, but is a record for me!

Week: 48.9km (41.9km with the buggy)
YTD: 2197km

Christmas week, was always going to be a do as I feel week
Monday:

Rest Day

Tuesday, Wednesday and Thursday:

3 morning runs that were basically identical. About 6km at about 4:45/km. And on each I threw in somewhere between 400 and a km of effort at the end to get the heart rate up.

It was a busy week, so best I could do! Really enjoyed it as a baseload leg stretcher though!

Friday

Christmas Day – Santa brought me a Garmin HRM – Run, so was dying to try it out. I’m a narcissistic runner who loves data, so lots more potential data on me is pretty exciting. haha

13km with buggy @ 4:36/km

Had floated this to my wife as the only way to get E to have a nap on the big day, so ran from our house to my mother in laws (where we were having dinner). E fell asleep as planned (only about the 3rd run ever!) and I enjoyed the delights of cheery Christmas day running. Nice to earn my turkey.

The pace looks fast-ish but the reality is that the route is net downhill so was quite relaxed really.

The other data gathered (Vertical oscillation, ground contact balance etc.) looks fascinating, but probably useless :rolleyes:. I can’t wait to dig into it after gathering a few weeks data to play with...

Saturday

7km @ 4:58/km

Stayed in Grandmas, so got to try out the hills of Killiney this morning. They were hard work, but in a nice way. Also bumped into (and ran with briefly) an old school friend. So a real Christmas spirit kind of run

Sunday

7km @ 4:40/km

Ran back to Grandma’s from a playground visit for this one, painting some random estates in the shankill/Killiney area.

Was listening to a podcast on the Christmas truce in 1914 – fascinating stuff and just mad to think about.

Week: 46.3km (13km with the buggy)
YTD: 2299km

Guilty!

Santa also brought a tshirt that said ‘ (square root)-4. = 2 ; it’s all fun and games until someone loses an i’

I love it. :eek:

Last week I said “Back to work this week, ugh. So just keeping it going. It’s really hard to be motivated to keep a shape in January. I like getting out but specific sessions are a sea of good intentions abandoned.”
In the same way January seems like the month that goes on forever, so does this feeling!

Monday:

9km with buggy @ 4:42/km

Evening run with E, I fancied a more challenging leg stretcher. So started with a fairly hilly climb to get to the back of Marlay. Then a somewhat impromptu mile TT/Hard Effort on the DBR loop. Just aimed for 6min/mile pace, and came in at 6:05 or so.
Given I’ve never run a hard mile with the buggy, I think this was a buggy miler PB. 😊

Tuesday:

7km with buggy @4:43/km

Wet evening so got out and did a few loops in the area before dinner. Enjoyably wet in a way!

Wednesday:

7km @ 4:58/km

Out early before work, had thought I was going to do 5km when I left, but ended up adding a few twists and turns to drag it up to 7km. Was just really enjoying the run and listening to Strong Songs podcast (David Bowie on this week’s episode).

Thursday

7.26km @ 4:49/km

Another early morning run, more podcasts and very pleasurable altogether. Sort of felt a slight niggle in Right knee (maybe ITB). Will just up the stretching etc and see if it resolves.

I did feel crazy tired on Thursday night though, not sure why. Have been sleeping well etc.

Friday

Rest day.

Saturday

13km with buggy @ 4:30/km [RESULT: 58:37]

Doing the January challenge with the buggy. I’m not sure if this was the spirit of the challenge, but I had mapped out 3 different routes based on 3 pace options (5/km, 4:45/km and 4:30/km). The plan being that I would run at the pace that came and try to judge what that pace was and match the route accordingly.

Fairly early on, I knew I was certainly going at a bit more a clip than 5/km. I remember a kicking coach telling me years ago that you will always kick it further at the start of a game as the adrenaline rush is there. The “rush” of a challenge was definitely at play. So I decided I was running the 4:30/km paced route (13km)..Toward the end I reckoned I had lost some time on a few uphills so threw in a final 500m acceleration to make up some lost time. I shouldn’t have, I came in at 58:37 (moving time). Obviously delighted with the closeness, but it was a real headf$ck of a challenge, I really enjoy looking at my watch and playing games with the various maths as I run. So to not be allowed do so was strange.

Sunday

Had planned to go for a run as usual, but my wife made a special request that I didn’t. She’s pretty accommodating generally so I defo owed her one to not go for a change. Had a lovely morning up Kilmashogue in the snow instead.

Week: 43.5km (29km with the buggy)
YTD: 160km

This week was supposed to be the end of January blues, but the upside of payday was mitigated by extended lockdown.

Monday:

6.6km with buggy @ 4:51/km

Super icey out on the paths, so I headed down to Olafs and did laps of the tar path there. It was only icey for one patch which I just navigated carefully on each lap. Was actually a lovely evening out though.

Tuesday:

7.4km with buggy @4:56/km

Down the hill to Clonskeagh to paint a random estate, then back the hill home. E was loving going up and down grass verges so lots of bumps!

Wednesday:

13.3km @ 4:30/km RESULT: 59:52

January Challenge: Take 2.

Up early on my own for this, had done some homework looking at the route from last day. My goal was to run at same effort as I had with the buggy on Saturday, which would probably add a take a few seconds per km. Then at each km marker (which I had memorised), I made an estimate if I was +- 4:35/km pace and if so by how much. Then just kept a running total. The intention being I would tweak my finish point at ~13km. By the end, I reckoned I was about 90 seconds ahead of target, so added about a 3rd of a km.

My method worked it appears and very happy with the result. Had also worked up a nice sweat over the hour. From a pace perspective, I’d say I was in z3 most of the time which is a bit junk miley pace wise, but no harm!

Really enjoyed this challenge, literally got me out of bed this morning.

Thursday

7.00km with buggy @ 4:53/km

Standard evening run, did a bit of painting of areas.

I did introduce the E to the treasure hunt game though. Rules are simple, I give her a list of things to keep looking for when we are out, and when she has seen them all, she gets some music put on. So today she had to “find” a dog, a crane and a bus. And when she saw the last one (a bus), she shouted at me for Tangled.

Hoping this game will keep her entertained for a while!

Friday

Rest day.

Saturday

6.38km with buggy @4:52/km

Had planned about a 15km for this one, but after 4 or 5km I pulled the pin and turned home. The combination of wind, rain and cold was just miserable. I’d also stupidly worn the wrong coat and no gloves. By the time I got home, my hands were like spatulas. I couldn’t even get the keys out the buggy, and then had to put up with horrendous pain as my hands thawed out for the next half hour.

Sunday

Still traumatised by yesterday. No running. My ITB is a little niggly still, so no harm for another rest day either.

Week: 41km (28km with the buggy)
YTD: 201km

A fun week this week on boards doing the Spotlight challenge. I’ve a few ideas for the next subject, but am letting a few weeks pass as too much of a good thing and all that!

Running wise, was a bit of a down week. Hence the terribly delayed log (compared to my usual Monday morning!). Just lots of easy running in horrible weather, I did a lot of 1st thing runs so not much buggy running either.

The 1st week in 2021 where I missed my mileage target but such is life. As long as it doesn’t become a thing.

Monday:

No running, but did a 30 mins or so S&C session.

Tuesday:

7.1km @4:53/km

Easy before work. Dark, cold and dropped some stuff down to my parent’s house.

Wednesday:

6.5km @ 4:47/km

Another easy morning run in the cold.

Thursday

6.1km with buggy @ 4:45/km

Easy afternoon spin.

Friday

Was tired, and didn’t feel like battling to get out.

Saturday

6km @4:56/km

A snowy and very windy morning, was delighted to just get out and enjoy being inside for the day.

Sunday

8km @ 4:50/km

Valentine’s Day so needed to squeeze this in before breakfast! Weather a bit warmer, but still windy, still wet. ugh

Week: 33.8km (6km with the buggy)
YTD: 301km

So doing a bit of looking over lunch at Heart Rate training...and it seems the first step is a Max HR test. I've lots of activities from last year or so, but they're all wrist based so dubious quality.

Therefore, I reckon I should do a updated one with chest strap. Was thinking of just doing a 5k TT (after warmup) this week. Be interesting to see where my 5k time is too..

anybody got any thoughts on this? is there a "better" way of testing max HR?