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Moving Forward Faster
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Monday
Rest
Was supposed to go to Core Strenthening class Monday night but something came up in work so had to cancel. Will hopefully make in next Monday.
Tuesday
10 miles easy / 8:06 average pace
After a horrid day at work I was in no mind for this. I was stressed, wrecked and about a thousand other things summed up as being tired and emotional!:rolleyes: Dragged my ass of the couch anyway and set out for the 10 miler even though the thought of it was enough for me. About a mile in I said I'd stop at 4, I struggled to 4 and then said i'd do 6 and once I got there I said I might as well finish it! The 1000 mile challenge, the 2013 planner on the bedroom wall and the fact that career_move done 10 miles all got me through it. Competitive much?
Delighted it was done and it should never be spoken of again.:)
Wednesday
5 miles recovery / 8:55 average pace
Freezing again tonight!:eek: What happened to these nice mild running evenings!:mad:
Nothing exciting here, felt much better than last night and went at a very slow pace in prep for a lactate threshold run tomorrow night.0 -
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RunningKing wrote: »I dont know whats more impressive, that you done the 10 miles or that you have a 2013 planner on your bedroom wall??:D
If the distance is on the wall, the distance has to be done!:D It's motivation when I wake every morning. With April 14th highlighted to the max!:)
I got a picture of career_move as well and I use it as a dartboard.:pac:;)0 -
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career_move wrote: »you must be having nightmares about getting chicked
At the rate you are going...Big Time!
I'm jealous of your ability to run 273620329 consecutive days!:pac:0 -
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Thanks belcarra, yeah I think 6:30 was a bit hot last night, I might ease off closer to 6:40 for my next LT run and see how I get on with that. All a learning curve. Keep the advise coming!:)
I don't think there is a need to hold off at all. You HM time back in December was 1:27, 6:40 pace right? And you have improved since then....It should be somewhere between 10m and HM pace and they should feel very hard in training. Chances are you will be imroving all the time so you LT runs should get faster if anything.
tldr:, don't let Belcarra slow you down
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I don't think there is a need to hold off at all. You HM time back in December was 1:27, 6:40 pace right?
Pace was 6:45 in Waterford for a 1:28 i think so id be hoping my HMP is near enough to 6:40 now. It was tough alright, i'll keep bewteen the 6:30-6:40 and see how i feel as time goes on.tldr:, don't let Belcarra slow you down
Sure he only wants a running buddy in Rotterdam!;)0 -
Friday
Rest
Nothing exciting to report from Friday!
Saturday
4 miles recovery / 8:52 average pace
A nice morning (11am) jog to get the blood flowing around home yesterday. Headed up to the local woods about a mile from my house for part of it also! Havnt been up there in years. Nice to incorporate a bit of trail running into the run.
Sunday
15 miles LSR / 8:12 average pace
Headed to the popular Harty's Quay loop in Cork this morning, first time up this direction and I really enjoyed the route, will be up here more often for my LSRs I think. The loop brings you along the River Lee over the Tunnel and past Blackrock Castle and Village. Would be fantastic at sunrise or sunset. Might bring along the camera the next time.
To the run, I started off at 8:30 min/miles and finished in around 8 min/miles. Found it fine on the body and not too taxing which is good news. Tested my new SPI Belt for the first time today also and I love it!!
You don't even know you are wearing it, would definitely recommend it for someone looking for a gel belt or a belt to hold Phone/Keys etc. The arm band I used to carry gels in DCM will be tossed out as a result!
Started testing the GU gels today too for the marathon as I'm sick of High 5. The gel went down well so it looks like a runner for Rotterdam. Will test it a few more times first though obviously!
All in all, a productive run and a good week, clocking up the miles nicely. Another ramp up now next week followed by a recover week (which includes Dungarvan 10 mile
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Week Mileage Summary:
Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Rest|10m|5m|8m|Rest|4m|15m
Week Total|Month to Date|Year to Date
42m|75.2m|75.2m0 -
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Started testing the GU gels today too for the marathon as I'm sick of High 5. The gel went down well so it looks like a runner for Rotterdam. Will test it a few more times first though obviously!
I was on Iso gels for my 1st Marathon, but changed to GU for the 2nd. I'll never use anything else - they are fantstic!
From my perspective, you dont really know how good a gel is until you've tested it after running 16-20 miles on a LSR, for me the GU was great, yes you need a little bit of water - but I looked fwd to taking it, as opposed to the Iso's or other gels, which I didn't look fwd too and found too sickly.
Anyway - I was busy all day so got no footie results..............how'd the gunners do today
Alan0 -
RunningKing wrote: »which I didn't look fwd too and found too sickly.
Anyway - I was busy all day so got no footie results..............how'd the gunners do today
I was fine with the High 5s for a while cos I didnt know anything else. But now they feel exactly as above, just...blugh!! Have not had the Isogels yet though.
Anyway in terms of the gunners, they just like bringing their fans to hell and back! Used to it at this stage! I'll take top 4 now and run!! 0 -
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Monday
Core Strengthening & Flexibility
Class 5/6
Finally got back to this after the Christmas break and I could tell by the end of it that I had taken a few weeks off from it. Body was in agony! :eek: But in a good stretched kinda way! Going to do another 6 of these I think after this course as I’m finding it quite beneficial.
Tuesday
8 miles easy / 7:53 average pace (incl. 8 X 100m strides)
Can’t remember much about this, I was out of work late so it was 8pm before I got going. Always like getting my runs done and out of the way before 8! I do remember the strides alright and it’s the first time I have done them properly. Nice way to get the speed and pace running form into the legs without too much effort and recovery required after.
Wednesday
5.1 miles recovery / 8:40 average pace
Nice recovery run here taking it nice and easy around a flat route in Kilkenny town. Legs are feeling the effects of all these miles lately. They feel tired enough when I get up in the mornings. I really think 5 runs a week is my limit at the moment, I find less is more for me personally. This is constantly under review of course. Don’t know how people run every day of the week! Fair play to ye!:)
Thursday
10 miles easy / 7:31 average pace (incl. 2m @HMP, 2m @10m pace)
Was sitting in work all day dreading this. The plan called for 10 miles easy but I hate these training slogs of 10 solid miles at a slow pace. I decided as Dungarvan is coming up next week I would add a couple of pace miles into this one just to see how I’m feeling. The second I decided this, my mindset completely changed and I was eager to get out and going after work. The psychology in this game is unreal!:rolleyes:
So planned pace miles in but at the same time I did not want to overdo it as I have a tough LSR coming up this weekend. In addition I won’t be putting these pace miles into the P&D plan every week either as the plan is a plan for a reason. But I said I would mix it up a bit this time round.
The run went:
4 miles easy
2 miles @HMP (6:36, 6:38)
1 mile easy
2 miles @10 mile pace (6:25, 6:26)
1 mile warm down
Last two pace miles were a bit of a struggle as in addition to the lashing rain for the entire run, there was a strong gusty headwind for these miles. Looking back at the garmin after I was happy with the splits as the aim was 6:40 for HMP and 6:30 for 10 mile pace. On the last pace mile my right quad tightened up and I can still feel it tight now. I gave it a good (painful! :eek:) foam roll there but will keep an eye on it over the next couple of days. I don’t want things like this cropping up now. Run was good though overall and the shower after was heaven after being soaked to the skin!:)
All these dark wet training runs better be worth it come April!!!
On another note, mammy is off to Australia in morning to see the brother. Wish I was going!
Instead I have to run the house as the remaining household members are useless!!:rolleyes: Means lots of driving up and down the country and cooking for the next 3 weeks! 0 -
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RunningKing wrote: »What pace does Daniels recommend for this?
Tried to come up with a witty response but my brain is incapable at this hour of the morning!:)0 -
RunningKing wrote: »What pace does Daniels recommend for this?
This is level 3 household training, it involves repeating yourself several times until exhaustion!0 -
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RunningKing wrote: »Great mileage, and lovin' those hills.
Ha, I wasn't loving them at the time...and my legs are not loving them right now!:eek:
Great scenery though to distract me. Living in a place makes you take it for granted but after not going around that area for a while I got new love for the local town this morning!
Keep forgetting to bring the camera. Will make sure I do next time!0 -
Monday
Core Strengthening & Flexibility
Class 6/6
Found a really good glute stretch last night. They tend to be quite tight especially my left one so when I done this stretch it was heaven!(Really getting into this yoga lark! ) Going to do another 6 classes as it gets me up of my arse on a Monday night and I find it really good!
Tuesday
9.3 miles LTR / 7:18 average pace (incl. 5m @ LT)
This really took it out of me tonight! It was a good workout but tough and this is supposed to be a P&D step back week!! :eek:
3 miles easy
5 miles @LT (6:28, 6:31, 6:26, 6:30, 6:27)
1 mile warm down
Was wrecked after so went and got takeaway!
Ah, have to let loose every now and then, and it was a healthy one at that, pasta carbonara and garlic bread. But now I feel sick from eating too much!! Serves me right! :rolleyes:
Also weighed myself this morning for the craic, came in at 70.6kg. Nothing to compare this to as I never do it but might do a weekly weigh in to see how much it fluctuates for a few weeks.0 -
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