Procrastination is the thief of time

SamforMayo · 01-02-2014 01:56PM #1

So I decide with the start of Spring I would bite the bullet and start a log.
A bit of background-Female, 37, running nearly 2 years, starting running because it was suitable time wise with 3 small kids, and I love it.
Have run one marathon 3.58.. one half marathon 1.54, pb for 10km is 49.25 and 5km 23.18.
Im following Blockic s plan on the Graduate 2013 thread and aiming to run between 35-40 miles a week at the moment.
Goals are to race more, hardly did any last year, and try and improve my times and above all to continue to enjoy my running.
Any and all advice welcome.

Finnt · 01-02-2014 02:47PM

Hi Sam
Best of luck with it what marathon did you run?

SamforMayo · 01-02-2014 02:53PM

Finnt wrote: »

Hi Sam
Best of luck with it what marathon did you run?

Thanks, I did Dublin in October, it was a good experience! Have not decided whether I will return this year, will concentrate on short distances for a while and getting the weekly mileage up.

Ososlo · 01-02-2014 03:14PM

Delighted to see this:D Nice 10 miler too this morning! Your training seems to be going very well and you're building up nicely. Look forward to seeing your progress and chasing your coat-tails:)
Best of luck with it and I'm sure you'll achieve all your goals.

p.s. Hope you decide to do DCM this year!

SamforMayo · 01-02-2014 03:24PM

Ososlo wrote: »

Delighted to see this:D Nice 10 miler too this morning! Your training seems to be going very well and you're building up nicely. Look forward to seeing your progress and chasing your coat-tails:)
Best of luck with it and I'm sure you'll achieve all your goals.

p.s. Hope you decide to do DCM this year!

Cheers Ososlo. Enjoyed this mornings run despite conditions as I ran with a group from the club even though I have nt joined yet! It was great to run in a gang, time flew by.

SamforMayo · 01-02-2014 03:26PM

Saturday Lsr of 10 [EMAIL="miles@9.20m/mi"]miles@9.20m/mi[/EMAIL]. Bit faster than it should be as I was running with new people.

career_move · 01-02-2014 04:08PM

Good luck with the log Sam ..... I'm expecting great things from you

SamforMayo · 01-02-2014 04:15PM

career_move wrote: »

Good luck with the log Sam ..... I'm expecting great things from you

Thanks , no pressure:p

martyboy48 · 02-02-2014 01:48AM

Best of luck with the log Sam, will be checking in regularly to see how you're doing and to keep up with the Mayo challenge for sam 2014

Bulmers74 · 02-02-2014 09:41AM

Best of luck with the log Sam - hopefully I can learn from it. Looking forward to following it as you progress over the coming months & years.

john mayo 10 · 02-02-2014 05:12PM

Best of luck sam. Hope you find doing a training log as motivational as i do.all the best

SamforMayo · 02-02-2014 10:46PM

Rest day today, had a nice walk on the beach to survey the damage from the weekend, cant believe the amount of land that has disappeared in the few days!
35 miles this week over 6 days.

SamforMayo · 03-02-2014 06:00PM

12 miles @ average pace of 9.15 m/mi
Left the house not knowing what kind of run I was going to do. Anyways it was so calm and cool I decided to run at a nice easy pace by feel and see where it got me. I was under no time pressure for once so I decided to keep going. When I returned I looked at the watch and I was going faster than I thought. I really enjoyed this run and could have gone further but Im building slowly. Should I be trying to slow this pace further even though it felt easy? McMillian recommends 9.45 for my LSR and this is what I would have aimed for on LSR before the marathon ?

finisklin · 03-02-2014 08:22PM

Don't fret about the pace for your LSR. Like you said nice easy pace.

Ososlo · 03-02-2014 08:31PM

SamforMayo wrote: »

12 miles @ average pace of 9.15 m/mi
Left the house not knowing what kind of run I was going to do. Anyways it was so calm and cool I decided to run at a nice easy pace by feel and see where it got me. I was under no time pressure for once so I decided to keep going. When I returned I looked at the watch and I was going faster than I thought. I really enjoyed this run and could have gone further but Im building slowly. Should I be trying to slow this pace further even though it felt easy? McMillian recommends 9.45 for my LSR and this is what I would have aimed for on LSR before the marathon ?

I'm all about trying to get the feel for different running paces at the moment and I"m ignoring the watch as much as possible. I'm not offering you advice here (I'm far to slow to be giving anyone advice!) but in my opinion if it really truly feels easy for you then IT IS easy for you. Forget the calculators I say:D Anyways, you're more than likely a lot fitter than you were pre-DCM. Obviously take what I say with a pinch of salt;)
Great run! Well done! Sounds like you really enjoyed it.

ecoli · 03-02-2014 08:47PM

SamforMayo wrote: »

12 miles @ average pace of 9.15 m/mi
Left the house not knowing what kind of run I was going to do. Anyways it was so calm and cool I decided to run at a nice easy pace by feel and see where it got me. I was under no time pressure for once so I decided to keep going. When I returned I looked at the watch and I was going faster than I thought. I really enjoyed this run and could have gone further but Im building slowly. Should I be trying to slow this pace further even though it felt easy? McMillian recommends 9.45 for my LSR and this is what I would have aimed for on LSR before the marathon ?

Be careful to make sure you give your body chance to recover properly that is 2 LSR's in 3 days and both a bit on the higher side given your overall weekly mileage

With regards the pace how does the effort today compare to the one 2 days ago when you felt it was a little fast? were you basing that being fast on the prescribed paces or just how you felt?

As Ososlo said focus on getting used to the effort levels associated with easy before labelling them with a time. There are plenty who run easy runs too faster but very few who run there easy runs too slow so should always err on the slower side in non session days you will still get the same benefits but reduce the risk of under recovering? Don't let the watch dictate your runs but rather you effort dictating the pace

SamforMayo · 03-02-2014 09:23PM

ecoli wrote: »

Be careful to make sure you give your body chance to recover properly that is 2 LSR's in 3 days and both a bit on the higher side given your overall weekly mileage

With regards the pace how does the effort today compare to the one 2 days ago when you felt it was a little fast? were you basing that being fast on the prescribed paces or just how you felt?

As Ososlo said focus on getting used to the effort levels associated with easy before labelling them with a time. There are plenty who run easy runs two faster but very few who run there easy runs too slow so should always err on the slower side in non session days you will still get the same benefits but reduce the risk of under recovering? Don't let the watch dictate your runs but rather you effort dictating the pace

Hi, I was basing Saturdays pace on been too fast cause I had 9.40 in my head and I want to be doing the LSR properly, having said that Saturday felt harder but it was extremely windy and wet. Today felt so comfortable I thought I would be nearer 9.50 m/mi so was surprised to see the pace. I know it was dodgy running two long runs so near each other but it was so nice out and for once I wasn't rushing I thought I would get the long run in cause I never know what will crop up during the week. Thanks for your advice, so to conclude will I run the LSR by feel of what is very comfortable or try to slow it more?

ecoli · 03-02-2014 09:29PM

SamforMayo wrote: »

Hi, I was basing Saturdays pace on been too fast cause I had 9.40 in my head and I want to be doing the LSR properly, having said that Saturday felt harder but it was extremely windy and wet. Today felt so comfortable I thought I would be nearer 9.50 m/mi so was surprised to see the pace. I know it was dodgy running two long runs so near each other but it was so nice out and for once I wasn't rushing I thought I would get the long run in cause I never know what will crop up during the week. Thanks for your advice, so to conclude will I run the LSR by feel of what is very comfortable or try to slow it more?

Comfortable as long as you feel good like that, don't worry if next week you run same effort and run slower pace. Remember your Calculators are designed to base it on your most recent race result and as such don't make allowance for fitness gains in between races which for people in there first 2-3 years of running can be huge

SamforMayo · 06-02-2014 06:17PM

Tuesday 4th
6 miles easy, no watch.

Wed 5th
1 mile warm up
4 mile HM [EMAIL="pace@8.20,8.16,8.17,8.20"]pace@8.20,8.16,8.17,8.20[/EMAIL]
1mile cool down

I was happy with this session as it was easier than last time I attempted it about 3 weeks ago.

Thurs 6th
Rest due to no childcare after work:(

SamforMayo · 07-02-2014 08:24PM

5 miles in the cold and wind! No watch, hard work when I turned for home and the bitter wind was in my face! You would think I would be used to it by now!

Finnt · 07-02-2014 08:55PM

Fair play it's tough going coming back against the wind! Think of it as building character!!

martyboy48 · 08-02-2014 01:06AM

Heads up..
Not sure if you're aware, but Maree AC mentioned on facebook there was some issues with some online entries and say you should double check that your enrty is complete..
https://www.facebook.com/mareeathleticsclub

SamforMayo · 08-02-2014 11:43AM

martyboy48 wrote: »

Heads up..
Not sure if you're aware, but Maree AC mentioned on facebook there was some issues with some online entries and say you should double check that your enrty is complete..
https://www.facebook.com/mareeathleticsclub

Thanks Marty, will check it out. Hope weather improved or we will be paddling around the route! If you are going tomorrow wear a yellow ribbon in your hair so I will know you!

martyboy48 · 08-02-2014 11:06PM

SamforMayo wrote: »

Thanks Marty, will check it out. Hope weather improved or we will be paddling around the route! If you are going tomorrow wear a yellow ribbon in your hair so I will know you!

Ha ha, hair to short for a ribbon these days, will have my purpley/bluey fields of athenry hat on

Come say hi if you spot it...(won't be racing myself)

I'd say the weather will be on your side so expecting good run from you.... No pressure.....

SamforMayo · 09-02-2014 12:09AM

martyboy48 wrote: »

Ha ha, hair to short for a ribbon these days, will have my purpley/bluey fields of athenry hat on Come say hi if you spot it...(won't be racing myself)

I'd say the weather will be on your side so expecting good run from you.... No pressure.....

Preparations less than perfect! I will be the one looking green around the gills with 3 small boys in Mayo colours in my entourage! Drove the route this evening , hilly enough! Had a little trip to ampibhan king too!

Ososlo · 09-02-2014 12:15AM

best of luck Sam!!!

SamforMayo · 09-02-2014 12:17AM

Ososlo wrote: »

best of luck Sam!!!

Thanks a mil.

martyboy48 · 09-02-2014 04:02PM

Well???????
How did ya get on?????
Was supporting at around 400metres from the turn for home. Was a nice day for supporting but a lot of people seemed to find it tough going out there running wise... Hope you enjoyed it all the same...

SamforMayo · 09-02-2014 07:14PM

martyboy48 wrote: »

Well???????
How did ya get on?????
Was supporting at around 400metres from the turn for home. Was a nice day for supporting but a lot of people seemed to find it tough going out there running wise... Hope you enjoyed it all the same...

Just back home!
39.19
Very happy with this. The lead up could read like a what not to do, stay up late drinking wine(sister s fault) and have a big cooked breakfast in the morning!

Anyways felt sound by 1 o clock and mile 1 was grand @ 7.55. Mile 2 I got completely bunched in on that narrow coast road and the wind was right in my face @8.10. Mile 3 I was delighted with the turn so wind was atmy back and felt good @7.40. Mile 4 into the hills, more wind and had to slow to tie my hair up! @8.08. Mile 5 I was feeling good and last hill was no problem glad to see the finish @7.26.
Its a tough enough course on a windy day, but was well organised and I was happy with my run, I can do better though! (I hope)
I did nt spot you Marty Boy, we left quickly after as the kids were wrecked.

Ososlo · 09-02-2014 07:19PM

Great stuff:D Well done. You'd knock a huge chunk off that on a decent day with the right prep

SamforMayo · 09-02-2014 07:34PM

Ososlo wrote: »

Great stuff:D Well done. You'd knock a huge chunk off that on a decent day with the right prep

That's my 1 st 5 miler! It s a nice distance to race. When is your next outing?

Procrastination is the thief of time

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