From minutes to miles

Firedance wrote: »

still injured unfortunately, I have plantar fasciitis which is proving very difficult to get rid off, was really hoping to be back in full swing by 1st Jan. I will live vicariously through the logs for a while I think!

Sorry to hear that, I'm sure you're eager to get back to it. Hope it gets sorted soon.

Wednesday 7th: Football

Thursday 8th: 2.96 miles @ 11.50, 35 mins easy, average HR 150

Friday 9th: 3 miles @ 11.41, 35 mins easy, average HR 155

These were fairly similar, challenging conditions with the wind (of the meteorological variety). Legs felt very tired on the Thursday run, probably due to the fartlek and return to football on consecutive nights. Kept the effort very easy as a result and treated it more like a recovery run. Felt much fresher on the Friday.

Saturday 10th: 6.7 miles @ 11.13, 75 mins easy, average HR 155

Obligations in the morning followed by the necessary evil of shopping :mad: meant it was late afternoon by the time I got out. Expected it to be a struggle as I hadn't eaten or drank much during the day but I felt good throughout. Mixed up the route this evening and took in some of Clontarf, Raheny, the coast & St. Anne's. I'm sick of this bloody wind!!!

This was a step back week so 18.16 miles for the week. Ready to kick on again this week and also really looking forward to the Raheny 5 now

Calvin Johnson wrote: »

You hate shopping?

Yeah I'm not really a big fan of it. Except book shopping, I love book shopping :pac: It's just the frustration of wandering around, not sure what would suit me. And because sizes seem to vary between shops and between upper body and lower body sizes - I seem to end up lugging a suitcase amount of clothes in to try on different combinations! Or half the time you find something and they have it every size or colour but the one you need Then there's queues, crowds, not enough arms to carry everything...need I go on??? :eek:

However other women seem to do it so effortlessly, maybe it's just me :cool: But I did have a productive outing and got what I needed plus a few extra bits and pieces - in case you were worried

Mimojo wrote: »

I think I might have actually found "the one", not bad going after my first day of shopping, it ticks all the boxes & is a great price...what more can I girl ask for!

Sounds perfect, nice one!

Tuesday & Wednesday: rest. Tuesday was planned, Wednesday wasn't. I had something on the next day I needed to get organised for so getting the runners on never happened. With the weather that probably wasn't a bad thing. The weather usually wouldn't put me off from anything but Wednesday was so bad I probably got more benefit from an extra rest day on this occasion.

Thursday 15th: 5.05 miles @ 10:55, average HR 156 (55 mins easy)

Friday 16th: 5.1 miles @ 10:48, average HR 155 (55 mins easy)

Really enjoyed these two and was delighted to see the paces under 11 mins for the first time properly with the HR training, and feeling comfortable throughout. Blustery on Thursday still but Friday was much more normal. I was really lacking the willpower to head out on the Friday but I dragged myself out. Of course within 5 mins I was feeling great and the thoughts of not being in the mood for a run were long gone

Saturday 17th: 9.15 miles @ 10:56, average HR 156 (100 mins easy)

Headed out in the afternoon. Hummed and hawed about layers and sleeves, decided in the end to just go with a short sleeved top. Mostly ok but down the Bull Wall in the middle miles I was regretting my choice. I looked like a loony compared to everyone else with all manner of warm clothing. Aside from those couple of miles it wasn't too bad. Lovely day for it in general, lots of people about. I always find it strange when people drive to places with views like the Bull Wall and then just sit in the car and read the paper There was a bit of that going on. One woman had the car seat back, hands folded across her middle, eyes closed and was fast asleep from the looks of it. Well, I assume she was asleep!!

Total miles for the week - 29.29. Really enjoying the training at the minute and I feel like I'm starting to see progress. Effort feels comfortable, average paces are coming down, getting a handle of the HR and I like the fact my mileage is well spread out across the runs. Average paces for my last four "L"SR's since just after Christmas are 11:42, 11:27, 11:13 and now 10:56. I know these times and improvements are geriatric paced for most of those around here but hopefully it'll keep improving.

Bungy Girl wrote: »

Lol!



That's brilliant. Those paces will just continue to drop. The HR training really works, it just takes a lot of patience!

Fingers crossed! I do feel good at the moment so I'm hoping the paces will continue to drop as you say if I just keep at it. I mixed up the route and headed up watermill road last night to remind the legs of the hill before raheny 5 on Sunday. Looking forward to it now. Is this more contraband boards time - shouldn't you be doing a peppa pig jigsaw?

Sunday 18th: 5.23 miles @ 10:32, average HR 155bpm (55 mins easy)

Out along the coast for this heading towards Raheny to take in some of the race route again. Heading along, looking out at the view of the sea, Bull Island etc, sun is shining - thinking this is great, what a gorgeous view - then just off the path there's a man pissing against the wall. Back to reality....... From a running perspective, I felt good, pace felt easy.

Monday 19th: Squash. First game since the start of the December. Nothing too taxing - we were late so didn't play the full session and first game back, just getting back into it.

Tuesday 20th: 5.14 miles @ 10:42, average HR ?? (55 mins easy)

Out this evening, tipping along, keeping an eye on the HR. I was a mile in and lost in a world of extension ideas and kitchen layouts. I began to think I was maybe going a bit fast, legs weren't feeling as "easy" as they should have. But I had been checking the HR and all normal. So I flipped the screen back to pace and I was going along at 9.xx. I slowed the pace down to what felt much easier and kept an eye on the average pace as opposed to the HR to keep it where it's been the last few days. Not sure what was going on with the HR tonight, think it wasn't maybe getting a reading properly. I had been thinking only this evening putting it on that I needed to tighten the strap as it had seemed a bit loose. Of course I forgot, so maybe that was it. Have fixed it now so will see anyway next time out.

Wednesday 21st: Football

Thursday 22nd: Rest

Friday 23rd: 4.13 miles @ 10:40 w/6 x 10 sec strides, average HR 156bpm (44 mins easy)

Took Thursday as a rest day in advance of Raheny on Sunday and will take tomorrow off too. Went out this evening to keep the legs ticking over. Hamstring felt a bit heavy but nothing that a light bit of foam rolling and stretching shouldn't sort. Added the strides at the end and they felt good, loosened me up. Headed towards Raheny along the coast again to take in some of the route and the hill at the end of the race.

Low key week this - 14.5 miles for the week. Not sure what to aim for this Sunday. My previous 5m PB is 47.54 from Terenure last May. I'd love to go sub 45 but I'm not sure if this race is a bit too soon for that. My understanding of the graduate plan is that it's laying the foundations, for more specific training when it's finished. I have my A goal anyway so will see how it goes.

Good luck to all running anyway