From minutes to miles

Firedance wrote: »

If you feel you need new shoes Adrian go for it :-) I suspect the real answer is though 'just wear your older runners'!!

I think new trail shoes are essential? Go for it Adrian! I thought you loved shopping firedance?

aquinn wrote: »

Laura, well done. You are flying and doing great at the training. I've completely ignored the HR runs but from reading this it's turning out enjoyable. Good for you. Will add that to my list.

Fantastic achievement on Raheny, brilliant. Oh and welcome to the area.

I've trail runners that haven't been used for a while. I'm in. Woo hoo, up-to-date on another log!

Cheers aquinn. Have to say I'm loving it. Felt really depressed at the start with the hr at how slow easy pace was but seeing it dropping is really encouraging. Still slow in the grand scheme of things but going in the right direction.

I'm from the area originally but back after a few years hiatus Work to do in the new house first so hence us landing back at home for the time being!

Yeah I'm beginning to fear I might be Billy no mates struggling about 2 miles behind!

Wednesday 11th: Football

Thursday 12th: 6.58 miles - 66 mins inc 33 mins @ m-effort

I did this as my runmute home from work. The legs were feeling a bit tender after football the previous evening. Possibly not the best timing for this but only opportunity with general life stuff.

25 mins easy @ 10:25 (HR 155)
33 mins m-effort @ 9:33 (HR 168)
8 mins easy c/d @ 11:10 (HR 159)

I felt crap on the first easy part, the thoughts of picking up the pace filled me with dread. The legs as I mentioned and just a general "lumbering" feeling, didn't feel like I was in a rhythm at all. Once I got started on the 33 min section I began to ease into it and felt much better the more it progressed. I had decided to stay in the low end of the suggested HR range for this session, so I would be doing it easier, or so I thought, than my recent tempo the other week. I was pretty surprised to see the average pace for tonight come out at 9:33 given the tempo was 9:24 (HR 176). I thought there would be more of a difference. Maybe things just "clicked" more this evening. By comparison my first attempt at this session at the end of December was 10:14 average pace @ 171bpm. I feel like a fraud calling this a "m-effort" outing as that is nowhere near a pace I could hold for a marathon!!!!!! But it's been described on the plan as a bit faster than marathon pace and more like a pace you could hold for two hours if well trained. Which does sound more realistic and more in or around what I'd be aiming for in my next half marathon all going well.

Monday 16th: 3.31 miles @ 10:35, average HR 147bpm, 35 mins easy

Took this one pretty handy, legs were a bit tired and calves felt tight. Kept the effort easy and just loosened things out.

Tuesday 17th: Rest

Wednesday 18th: Football

Thursday 19th: Rest. Also went to ECOLII about the recent niggles I was having. Nothing too major going on or to be worried out. Was recommended some exercises to do to help strengthen the hip/IT band area.

Friday 20th: 3.44 miles @ 10:10, average HR 153bpm, 35 mins easy

I noticed that there was a bit of sandbagging going on around the coast on Friday (and I'm not talking about TbL's trip to Clontarf ) - all the storm sandbags were out and about blocking my usual access to the cycle track for my work commute. Not a good sign on the weather front for the weekend running. This was a short one after work.

Saturday 21st: 6.1 miles including fartlek, 60 mins

I decided to do a pyramid type one again like last time: 1 min-2-3-2-1 with matching recoveries, repeated, with the shorter times to be the quickest. Unlike last time I didn't go in with a predetermined idea of paces, I said I'd just how I was and go with how the body was feeling. For each one I wanted to keep a pace I could hold well for the expected time and tried to keep good form in the process. Consistency across each one wasn't a major goal as I said I'd do this by feel and not the watch. Good thing too as I got caught in a miserable hail shower and could barely see the watch

1.18 mile w/u
7:29, 8:24, 9:04, 8:47, 7:52
8:18, 8:18, 8:54, 8:30, 7:33
1.2 mile c/d

The recoveries were all very easily jogged. I know the shorter times aren't as reliable on the garmin, and they're only 1 minute but it felt encouraging to see the 7.xx paces. Legs felt good on this one.

Sunday 22nd: 7.48 miles @ 10:42, average HR 159, 80 mins easy

Felt a bit tired on this today, probably feeling the effort of yesterday in the legs. Bumped into Redrunner on the coast and was chatting to him (as well as probably slowing him down!) for a few minutes before I turned off to head into St. Anne's. Had great intentions of doing my foam rolling and exercises as soon as I got home but there was an unwelcome bit of commotion. I smelt burning when I came in but assumed someone overdid something they made for lunch/breakfast. Until I opened the kitchen door to go get a glass of water and the place was absolutely thick with smoke, I went to check the cooker and there were flames coming out of the grill :eek: I turned into town crier helpfully shouting "fire, fire". Cue panic as myself and the OH tried to find a tea towel to dampen, all the while I was shouting for my dad (he's done fire training so definitely the better person to help) with the smoke alarm starting to go off, and throwing the cat out the back garden - as usual I have my priorities in order :cool: - and a lovely sensation of stinging eyes and coughing. Anyway, all's well that ends well, the offending grill got out the back with the flames out and the only damage is to the grill/cooker with a lovely smell of smoke in the house. In the grand scheme of things not a major drama but a reminder how something like that could quickly get out of control if someone left the house or went to bed when something like that happened. So no foam rolling or stretches for me, I'll do it later

I've signed up for the Bohermeen half as well, and have been given my handicap (which I somehow managed to confuse at one stage :rolleyes:) for the charity sweepstakes which is going on to raise money for PALS pre school. Further details and analysis of form can be done here. Get those form cards out and try guarantee yourself bragging rights with some bets on who your favourites are Total miles for the week: 20.33, which was a step back week. Onwards again now with the plan from tomorrow.