From minutes to miles

Monday 9th: 4.18 miles @ 10:56, average HR N/A - 45 mins recovery/very easy

I was sans bike as I'd left it in work Friday evening so on two feet was the best way to get in. Decided to treat it like a recovery run but went without the HR strap dictating the pace (bit of race chaffing from Sunday ) I wanted to keep it slower than my normal easy runs so I just did it by feel and let the legs dictate the pace, they were definitely feeling the previous day. As the day went on I was some sight in work. Ok if I'd been moving around, but if I'd been sitting for a while I was in bits as I got started shuffling away from the chair.

Tuesday 10th: Rest

Wednesday 11th: Football. Not the best timing so quick after Sunday but numbers were tight so no chance of not going. Legs were feeling much better thankfully, as we were one short again for one half of the match. Lots of running, tracking back and chasing (oh the joys of midfield :rolleyes:) as a result but we played well and nicked a win. One of those matches that feels better to win than hammering someone.

Thursday 12th: 5.53 miles @ 10:51, average HR 150bpm - 60 mins very easy

Decided to keep this one gentle again, the legs were tender after football and the weekend probably still. Good to note that it was similar to my "feely" run on Monday. Abandoned my initial route plan to head up the Raheny 5 "hill" and the undulating route and stuck to a flat out and back along the coast. On this one I got to thinking about the psychology of running and races based on some talk on Dubgals spotlight thread and a few others. I was wondering if I had gone out with the 2 hour pacers last week would I have stuck it out and held on? Or did having a secondary goal of aiming to catch up and drive on actually help me ultimately? I'll never know obviously but it's interesting, I feel the latter is true and I may have fallen off the pace group but I could be wrong.

I forgot to mention it after Bohermeen - total mileage last week was 22.16 miles. Will drop the session from this week on the plan and stick to the easy miles portion and then pick it back up again proper next week. Time to start thinking about my next target race and goal times. I had been thinking the K-club and/or Brian Boru 10 miler but now I think I'll miss both due to plans. Maybe the Terenure 5 mile again. I suppose I should probably pick a couple of goal races first and then focus on times after that as training progresses - right approach?

Friday 13th: 5.81 miles @ 10:19, average HR 153bpm - 60 mins easy

Saturday 14th: 5.93 miles @ 10:07, average HR 155bpm - 60 mins easy

Another couple of easy outings, legs beginning to feel much better and pace back to normal easy levels. Up early for the Saturday one to squeeze it in before a trip to Cork to visit a friend overnight. Fed, watered, exercised, showered and packed all in time to hit the road for 9.30!

Sunday 15th: 5.17 miles @ 10:39, average HR 151bpm - 55 mins easy

Home in Dublin late evening with the plan being a 100 minute long run. No real motivation but I got home, got changed and headed back out the door. Once I got going the legs felt great and I thought it was going to be one of those really enjoyable, feeling fresh runs. But after a half hour my feet were very sore and achy. Not one foot or in one spot that might be an indication of something like heel striking say - just an all over general achiness on both feet. I stopped and walked for a couple of minutes at one point and that helped for a while but it got worse again about 20 miutes later. Not sure why, I wasn't out on my feet all weekend or anything. Maybe just one of those things. Called it quits early which I wasn't going to but it was just getting worse.

The prospect of pushing out my long run annoyed me but I've decided now not to go chasing days or miles. I had dropped the session from this week anyway so I think I'll chalk it down to a recovery/stepback week after Bohermeen and just continue with a new week tomorrow. I've no upcoming races planned yet so probably better off doing the training proper again from tomorrow instead of messing it around. Total mileage for the week - 26.62.

Bungy Girl wrote: »

Sounds like a good call! You're only a week after a Half PB so an easy couple of weeks won't do you any harm at all.

That's it yeah, seems like ages ago but it's not really. With nothing on the horizon there's no harm.

RedRunner wrote: »

Belated congratulations on your HM last weekend Laura. You are going really well in your training. Great to see the progress.

Thanks R. Brilliant stuff for you you today - must have been a great feeling getting back into things with a great time to boot. Your hard work and patience is paying off. I'm sure I'll catch you (not in the literal sense ) on the coast again soon.

RedRunner wrote: »

Thanks Laura. Great to be back in the thick of it again alright. Thanks

Keep going the way you are and you will catch me. My first HM was in the 2:15-2:20 range so everything is possible;)

Interesting to hear - plenty to aim for so!!

annapr wrote: »

+1. Isn't funny how much harder it feels on your own?

Yeah I know, it is strange. The element of competition, groups of runners, supporters etc it all does play a part. And then you can have a day where it all just comes together and clicks.

Saturday 21st: 10 miles @ 10:04, average HR 159bpm - 100 mins easy

What a great day to be out. Great to enjoy the sunshine, the coast and the sea looked like a summer postcard. Lovely smell of freshly cut grass on the seafront and the sand on the breeze down by the beach - those two smells always remind of being a child and it being summer. The legs were so much more improved after the recovery run of the previous night and the average pace continued to show improvements. I do feel like getting average paces of 9.xx on some of these easy runs isn't that far away, just be patient and keep up with the consistency hopefully. I did have that OCD moment - the time could more accurately be described as 101 mins if I was rounding up as I should. When I hit 100 mins I was on 9.95 miles, I just had to keep going to hit the even 10 - even though I didn't want to make the time uneven :rolleyes: But I came in under the full extra minute to keep it at 100 mins technically. And I'm aware how crazy I sound typing that Anyway.....moving on

Sunday 22nd: 5.81 miles @ 10:20, average HR 157bpm - 60 mins easy

Another lovely day but I wasn't feeling the love on this one at all. I was up and out early-ish for a Sunday to make sure I got it done as I had plans later. However, I'd had a few drinks the previous night at a birthday celebration of a friend - nothing major but I was feeling it more than I thought I would and the whole 60 mins were a bit of a slog if I'm honest. HR was erratic, not as steady as its been of late (I presume from the alcohol) and I just felt meh. Good to get it done though.

Weekly total was 34.59 miles which is my highest in a while and I was happy with it, it felt like a good solid week. A tough tempo, a comfortable long run and lots of easy miles in there as well as well. This week isn't off to the best start, I must confess to having a bit too much (unexpected) wine on Sunday, I've spent the evening dozing on the couch - the runners are abandoned in the corner. Back to it tomorrow, I'll jig the week around to switch my rest day.

annapr wrote: »

Good week for you, Laura... ! and you earned the hungover rest day yesterday!

Ugh I don't know about that. Not ideal to miss the day but all self inflicted!!

Firedance wrote: »

You're doing the right thing Laura, hopefully you'll avoid serious damage by resting immediately & you'll be back flying in no time. Well done on the sub 10 easy pace

I know - I might need to borrow the "sensible halo" from DG!! Ah here, it seems mad to be happy about sub 10 easy pace compared to most around here but it was a mental milestone in terms of continuing to see improvement with the easy HR. Congrats to Aunty Firedance by the way

Duanington wrote: »

You're right to take the opportunity to rest it up Laura - I've done the same thing a kabillion times and running in straight lines shouldn't be an issue for you when the swelling goes down

Kabillion - is that more or less than a gazillion???? Yeah hopefully it's ok, the rest seems to be helping anyway. Only the odd twinge here and there so hopefully it just looks worse than it actually is. Fingers crossed I'll be back to see you zooming along the seafront again soon - I hope you're holding the fort down in my absence!!