But its cold outside

Week 7, run 4 - Saturday 2nd February Beautiful Spring Sunny but chilly morning!!

Plan 1m easy, 8mins @ HMP, 1 min rec x 4, 1m easy

Dropped the car up for service and ran home the long way..well the options were routes that were too short or too long so had to be too long

I missed the first beep for the 1m so at 1.1m i went into the 8mins @ HMP, i had a range of 8.15 - 8.22(last HM race pace) in my head so when i got comfortale at pace within this range i tried to maintain it.The first 2 recoveries were 1.30 instead of 1min. I had a few hills, drags and inclines to content with, but overall i was definitely more comfortable doing this session than a similar one a couple of weeks ago so i definitely think my fitness is coming back to me!!!:D Cool down was a bit long than planned but needs must.

Legs were great on this run, i wore the compression socks to bed last night which helped big time!!

9.24, 8.13, 8.13, 8.22, 8.04, 9.17, 9.20(.88)

Total 7.3m @ 8.49 in 64.16 Garmin

Totals
WTD: 22.51m
MTD: 9.30m
YTD: 138.50m

Week 8, Run 2- Wednesday 6th February

Plan was for a session but i forgot my running gear so OH dropped it into my Mams for me to run in Navan before i headed home. Got delayed in work and didn't get to Mams till 8 so decided to swap Wed & Thur around and just do the easy 5m that was on plan for Thur. Another part of this was the new Garmin, i still wasn't too sure on using it so decided it was better to do my session in the daylight:o
Anyway this was nice and relaxed and i enjoyed the run. I found it was very cold and a bit icy on my face but otherwise no problems.
I met Neilc during mile 3 and i hit lap instead of stop and he had to show me which was the stop button:o We had a quick chat it was far too cold for a good old natter, he was flying along with over 10 m done on his run!!!:D
9.23, 9.16, 9.15(.82m), 9.18, 9.09, 9.00(.25)

Total 5.07m @ 9.15 in 46.61

for some reason my new HR monitor has paired up with the Garmin yet so I will have to check it out a bit more!!!:(

Week 8, Run 3 - Thurs 7th February
I had about an hr free in the morning and if i didn't get out then it would have to be treadmill later so off i went into the cold wind & lashing rain with a mission of 1m warmup, 90 sec @ 5k, 60 sec rec, x 10, 1m recovery. I had a time of 7.15 in my head for the 5k sections but it didn't quite go to plan.....

the warm up mile was too fast @ 8.50, don't know where that came from except it was so cold i might have been going too fast to try and warm up...anyway, first interval and i tried to hold it at a comfortable pace to see how i would get on and after that i started off too fast for them all and had to slow them down a bit as i knew it wasn't true 5k pace ..( unless i have become super fast:cool:) i doubt it!!!!
I ran all the recoverys except for the last couple as i was finding it difficult to catch my breath as im still unable to breath throught my nose properly due to sinuses being blocked up!!!!
I was comfortable throughout this session and only had to dig a bit deeper to finish no 9 & 10...so very happy with this overall
Anyway...8.50, 7.10, 7.07, 6.59, 7.06, 6.49, 7.03, 7.02, 7.02, 7.01, 6.50, 9.27

Total 5.10 @ 8.43 in 44.30

Week 8, Run 4 - Fri 8th February

Well look at that 4 runs OUTSIDE so far this week:D

20 min recovery - I found the first half mile very difficult to keep slow and felt like i was practically walking and a bit self conscious i have to say:o, but then i got into my (slow) rhythm and enjoyed the rest of it
Mission accomplished - 10.42, 10.51, 10.31(.15)

Total 2.15m @10.46 in 23.11

3.5 lbs down this week so that's 6lbs in 3 weeks and i can really feel and notice the difference already:D

Totals
WTD: 17.33m
MTD: 37.03m
YTD: 166.23m

Got the HR monitor paired after my run on Saturday. I hadn't enabled it on the set up so its all ok now.:D

Week 8, Run 5 - Sat 9th February
5m easy - this was exaclty as it said on the tin plan...i went out to do this without eating anything, just a drink of water and away i went. Legs were really fresh and i enjoyed it, i found it a lot warmer than i thought it was going to be so i was sweating a bit...It felt nice and relaxed and i did this without paying any attention to the watch.
A few times i slowed it down as i thougt it was a bit fast but overall if felt very relaxed. I had a bit of a dicky tummy which i just put down to hunger but alas no it was the start of a bug which i had for the next few days, sick stomach and plenty of visits to my Throne:eek::o
9.02, 9.01, 8.56, 9.05, 9.03, 9.01(.60)
Total 5.6 in 50.33 @ 9.01

so as a result of the bug i missed my sunday progression run, i had hoped to do it Monday but still wasn't feeling 100% and i had 3 sick kids at home so it just didn't happen....i went to Pilates even though i had a bit of a dicky tum still, but it turned out to be ok in the end

i think we'll have to call this a stepback week;)

Totals
WTD: 22.93m
MTD: 42.63m
YTD: 171.83m

digger2d2 wrote: »

Younganne = Garmintard

Thanks very much;)

Week 9 - Plan


Mon | Tue | Wed | Thur | Fri| Sat | Sun|
Pilates/Rest | 5m Easy | 1m easy, 1min @ 5k, 1min rec x 15, 1m easy|5m easy| 20mins Recovery | 6 m @ MP | 90 min Easy


Pilates last night was good i feel fully stretched today but i do have a sore knee. Hopefully it will be fine later as todays 5m will be a treadmill run later and then hopefully the rest of the runs this week will be outside!!

Week 9 , Run 1 - Wednesday 13th February!!
I missed my 5m easy yesterday as my knee was in bits and i could barely walk, let alone run come evening time. I was limping around work and couldn't understand what was wrong with it. I hadn't banged it or hurt it, but on Monday night when i went up the stairs to Pilates class i noted it was a bit sore, right beside my kneecap and if i put my finger on it and pushed it, it relieved it a bit. It didn't affect me in the class or much after...it was a little sore when i got up yesterday morning but by the time i had driven the 65km to work and climbed the stairs, i was noticing it again and throughout the day it just got worse.

I iced it yesterday evening but it was only last night that it felt a little better and by that stage i was hanging with tiredness. I hate 5am starts so off to bed i went. This morning it was much better with only a slight niggle and by the time i dropped 3 sick kids to Nannys and got to work it was still ok. I decide to head out for the run at lunch and see how it was...the first half mile i was kinda hopping/limping but then it was like it was oiled and suddenly it was fine...i decide i'd try the first 1min @ 5k pace ans see if it was ok, and it was so i continued with the session and it didn't give me any trouble...and its ok since..i'll ice it again later just to be on the safe side.

Anyway the session.....well i have to say looking at the splits now im shocked:eek:....they were way too fast(Sorry Boss) and i knew i was puttin in a good effort, i kinda guessed they were a bit on the fast side but decide to keep the effort the same throughout the session and I have to admit i'm delighted that i could hold it till the end!!(and actually get faster) reps 3 & 4 were into a head wind across the North road so the time isn't the same as the others but the effort was!!!:eek:
Cool down was a little longer than planned but i had to get back and there was no short cut!!

WU 9.15/167,

7.04, 6.41, 7.01, 7.06, 6.52, 6.47, 6.33, 6.41, 6.43, 6.50,
6.33, 6.44, 6.34, 6.30, 6.30

CD 9.36/158, 9.25/159(.60)

Total 6.01m in 55.18 @9.12/166

Totals
WTD: 6.01m
MTD: 48.64m
YTD: 177.84m