But its cold outside

Week 12 - Plan
|Mon | Tue | Wed | Thur | Fri | Sat | Sun
|Pilates/Rest| 4m easy | 6m Easy|1m easy, 3m @ MP, 2M @ HMP, 1m @ 10k, 1m easy| 20 min Rec|7m Easy| 1h 45m Easy|


I might switch Sat & Sun around as i'm heading to the "Big Smoke" for night out:cool: on Sat so don't know how the body will handle the run on Sunday, i'll just wait and see as the session is a day later this week to allow for recovery from Bohermeen!!

Pilates on Monday night was very tough:eek:, my quads were in bits, which i put down to having to go from a sprint finish to stopping and standing in queue after the race on Sunday. I felt the legs seizing up straight away, a bit of a cool down and stretch doesn't seem to have done its job...usually after the first run they are fine again but no still tight today!!

Week 12, Run 1 Tuesday 5th March
No break in work yesterday, collecting kids from childminders & school bus and i contemplated going to the football pitch for my run, while kids played but it just didn't work out as kids were starving and Kung Fu was on later so i had to settle for the treadmill while the match was on last night.
I did the first mile at 5 mph which is 12 min mile and have to say that after about half a mile the legs loosened out, so i upped the pace as i went along to finish at 6.2, so happy enough that the legs were getting a good run out., unfortunately today they are still tight and heres hoping that they'll be looser after today runs
Total 4.25m in 45.00 @10.35 avg

My u10 & u12 girls football teams are resuming training tonight so i'm going to have to find a few more hrs in the days somewhere and delegate the training;)


I have dropped another 3lbs so thats my weight back to 168.08 lbs, the Post DCM & Christmas 10 lb is just about gone, now to try for another few


Totals
WTD: 4.25m
MTD: 21.96m
YTD: 274.83m

Week 12, Run 2 - Wednesday 6th March

I had to fit this on on the treadmill, between everything thats was going on but legs were still sore so i didn't mind too much.
I started off nice and slow and did the first mile in 10.27, upped the speed bit by bit and the next few miles flew by and the legs felt great,
9.30, 9.21, 9.13, 9.21, then slowed it down a tad for the final mile, 9.40..
Total 6m in 57.32

Week 12, Run 3 - Thursday 7th March

Plan was 1m easy, 3m @ MP(8.45), 2m @ HMP(8.15), 1m @ 10K(7.51), 1m easy….
Legs were thankfully much improved after yesterdays run and so I was looking forward to this, but it was one of the toughest runs I’ve done in ages!!!
I did the warm up nice and handy, headed off over Wellington Rd and before the first mile was finished I was puffing my way up the hill at Military Rd which didn’t bode well for increasing the pace to MP, so I decided not to stress too much about it and going down the S-bends pace picked up and I was flowing along…until Upper Glen road and this long, sloping incline put paid to MP and I was finding the pace slowing:eek:…down through the Furry Glen and I was struggling at this stage….i got to Knockmaroon Gate and I had to stop for a minute as my breathing was all over the place and I was struggling both physically & mentally:o….so at 3.25m I took the one min break, got the breathing under control covered the watch and just decided to follow the format of the run(ie getting a bit fast each set), and not worry about the pace, so when I heard the watch beep for the miles I would just go a bit faster until I had finished. Now i had a new plan i was away!!:p

Once I decided on this and covered the pace, I relaxed more (mentally more than physically) IYKWIM and just ran. The pace was much more comfortable and I just keep ticking along, up KnockMaroon Hill, Ordnance Survey Rd., into Farmleigh, one lap of the carpark and back out and then up Chesterfield Ave towards the zoo. The horrible misty ran started while i was on Ordnance Survery rd so this was just great:mad: This was now my 10k pace mile and although I felt like I wasn’t at 10k pace I just ploughed on and counted in my head to get there.

The last mile was nice an slow and although I hated this run while I was doing it, now that im showered and fed and sitting down it wasn’t that bad...:rolleyes: and now having looked at the paces it was ok, just a small bit off each one!!
And i know its tough runs like this that will stand to me in the weeks to come.....

So paces were

Wu - 9.49,
3 x MP - 8.55, 8.51, 8.45 (avg = 8.50)
2 x HMP – 8.27, 8.11 (avg = 8.19)
1 x 10k 7.55
Cd 9.45

Total 8.21m @ 8.51 in 1:12:42

Totals
WTD: 18.46m
MTD: 36.17m
YTD: 289.04m

Week 12, Run 4 - Friday 8th March
plan: 20 min recovery - I was absolutely wrecked all day Friday, sick child up most of the night and 3 5am starts had me wanting my bed at 8pm....I keep putting this off, but eventually at 10.30 last night i hopped on the treadmill and just about managed to stay upright to do 2m in 21.21 and not a step more!!!

Total 2m in 21.21

Week 12, Run 5 -Saturday 9th
Plan: 7M Easy - I had to hop on the treadie for this due to childcare issues. Popped it to 1% and off i went nice and easy for the first mile, upped the pace and zoned onto auto pilot for this...the treadmill shuts down after 60mins and then resets itself so at 60 mins i had 6.43 m done.
While it was resetting i got a drink of water and changed my gear as i was absolutely sweating:o.. back up and i dropped the speed a touch and decided that i would do the 1hr 45m thats on the plan for tomorrow as i didn't fancy facing this tomorrow in a "ropey" condition!! This way i can meet some randon strangers friends and enjoy my night out;)

so found i was getting tired at mile 10 but just keep going,...

9.45, 9.25, 9.19, 9.14, 9.13, 9.10, 9.20, 9.07, 9.13, 9.21, 8.57, 4.48(.53)
Total 11.53 in 1hr 46.52 mins @ 9.16

Totals
WTD: 31.99m
MTD: 49.70m
YTD: 302.59m

Week 12, Run 6 - Sunday 10th March.

Switched around yesterdays & todays run so 7m was the plan

treadmill again for this as it ws lashing snow and hailstones and i jus didn't fancy it, so changed into my shorts and onto the treadmill.

Body was in good shape with no after effects from my great night out and i enjoyed this run, but the fac tthat my dinner was being cooked by the kids and near it would be waiting for me proably helped.
Whent he treadmill stopped after the 60min i had 6.43 miles done( thats exaclty the same as yesterdays) , and i nearly didnt start it again, but on checking i had time , i popped back on and did another mile.
9.31, 9.25, 9.21, 9.21, 9.15, 9.09, 9.17, (.50)4.37
Total 7.50m in 69.56 @ 9.19 avg

Totals
WTD: 39.49m
MTD: 57.20m
YTD: 310.09m

blockic wrote: »

Great to have that option!! Embrace the weather!!

I'm sure the kids had a great dinner ready after your run! I on the other hand wouldn't be trusted with that responsibility!:)

the dinner was delish!!;) as for embracing the weather, an auld wan like me would take too long to warm up after so took the easy option!!!!:D it wa s the treamill or the fire & the sofa!!!!

Week 13, Run 2 - Wednesday 13th March

plan: 1m easy, 1m @ 10k(7.50) wit 4min rec x 4, 1m easy

I headed out into the sunshine just before 5.30 this evening, but i could see the rainbow down the road so knew it wasn't going to last...within 1 mile the hailstones started and lasted for about 15 mins...they were coming straight into my face and ouch they hurt...:eek:, then the sun came back out,:) but boy was it cold!!!

i enjoyed this session and i managed to keep control and keep the pace to the assigned 10k pace( well almost:o). the 3rd rep was the toughest as i started off too fast and when i discover i was going at 6.30 i slowed it down but then it was too slow and i battled to get it back to the required pace.
I ran the 4min recoveries except for about 20 sec of the recovery after the 3rd one.

got home at 7.6m so rounded it up to the 8m:D

w.u 9.02,
7.38, 9.51
7.36, 10.56,
7.43, 11.27,
7.35, 10.18,
c.d 9.10, 8.55(.48)

Total 8.00 @ 8.39 in 1:09:06

Totals
WTD: 14.52m
MTD: 71.72m
YTD: 324.61m

Week 14 - update
Ticking along nicely thankfully with no niggles or complaints.

I didn't manage to get our for a run on Tuesday with one thing and another so I have been chopping and changing but here's the update so far this week:

Week 14, Run 1 - Wednesday 20th March
plan 6m easy
Loved this run, felt good and rested:rolleyes: that extra days rest helped!!

9.10, 9.04, 8.59, 9.14, 9.03, 8.54, 9.11(.20)
Total 6.3m in 56.13 @ 9.04

Week 14, Run 2 - Thursday 21st March
Plan 4m easy
treadmill - evening run, as I put off the session as I didn't want to do it on the treadmill and I didn't have time to get it done earlier in the day!!

9.23,9.04, 8.55, 8.51, 9.10(.51)
Total 4.51 in 40.30 @ 8.59

Week 14, Run 3 - Friday 22nd March
AM: well it wasn't quite AM, it was 5pm:eek: I had to work through lunch but I didn't mind too much as I looked out and listened to the wind and rain beating against the window:o....but I knew that if I went home the run would get lost in family things so I went to my Mams on the way home and ran around Navan!!!
Plan 1m easy, 4m @ HMP, 1m easy...
the 2nd and 4th HMP miles were in to the wind and up hills and the 3rd was in a lovely sheltered area with a long down hill. I enjoyed this and was delight ed to get it done outdoors. The rain even lightened to a misty drizzle until I got finished:D

8.59, 8.11, 8.06, 7.55, 7.59, 8.53, 8.31(.11)

Total 6.11 in 51.01 @ 8.21


Week 14, Run 4 - Friday 22nd March
PM: Plan 20 mins recovery

11pm tonight I hopped on the treadmill, nice slow and easy...legs fine!!

10.39, 10.21, 10.20(.50)

Total 2.5m in 26.10 @ 10.28

Totals
WTD: 19.32m
MTD: 116.79m
YTD: 369.68m

Plan for the week...Week 15/18:eek:

Mon | Tue | Wed| Thur| Fri| Sat| sun|
Rest| 6m easy| 2m easy, 5 x MP, with 2min rec, 2m easy| 4m easy| 20min Rec| 2.15hrs Progression Run (ending at HMP) | 6m easy|

missed my Pilates again as i have one of my headaches for the last couple of days thats not going away and not getting any worse... oh and i'm still having my tummy bug/issues!!
Week 15 run 1 - Tuesday 26th March
Wasn't feeling up to running so when i was too busy to take my break i was a bit relieved to be honest yesterday, but it meant that i had to run last night. I had to work late, collect kids, and got home at 7.45. Did a few bits and pieces and at 9.15 decided i would just do 3/4m at recovery as legs were a bit tight...but once i got going it was fine, kept it easy and i ran until the treadmill stopped at 59.59:D, did the last few mins at MP as i wanted to stretch out the legs
9.45, 9.33, 9.23, 9.16, 9.19, 8.39(.32)

Total 6.32m in 59.59 @9.29

I have 2 new pairs of runners that i have being using for the past few weeks and its really helped with very little problems in legs. Just a little in quads and calves but the stick is in full use!!!;)
My weight is staying constant for the past week or so, need to see if i can drop a few lb int he next wek or so...:eek: but its Easter and i love chocolate!!!!

Totals
WTD: 6.32m
MTD: 146.62m
YTD: 399.51m

RunningKing wrote: »

Great monthly mileage. Your flying these days!

There will be a rapid decrease from next month;) for a while!!!