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Turning a mule into a race horse.
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Friday
5.5 miles easyish 9:12 avg pace.
Felt a bit sore on the base of the foot the morning after this and ended up taking a few days off.
Wednesday
Back out and super raring to go. Went off aiming for an easy couple of miles to warm up. First mile a bit too fast so slowed it down a bit but felt so under pushed by the pace that a little thought started in my head. By the end of mile 3 the little thought was a fully fledged plan. I was going to break my PR for 1 mile. Makes perfect sense to decide these things mid run doesn't it
I've never ran a mile under 7 min before. Nearly talked myself out of it by aiming for a half mile under 7 min pace and then seeing how it went at that point but I kind of knew I was going to give it a lash anyway. Came out the other side with a mile of 6:45 and truth be known could probably have done it a bit faster. Was more aiming for under 7 as opposed to my fastest possible.
9:09, 9:29, 8:59, 6:45, 10:53 cd
Rather irritatingly missed out on my first sub 4 km by a handful of seconds but I know that's well within me too.
Not bad overall but I do need to learn to plan these things in advance. :P0 -
Pacing Mule wrote: »Friday
5.5 miles easyish 9:12 avg pace.
Felt a bit sore on the base of the foot the morning after this and ended up taking a few days off.
Wednesday
Back out and super raring to go. Went off aiming for an easy couple of miles to warm up. First mile a bit too fast so slowed it down a bit but felt so under pushed by the pace that a little thought started in my head. By the end of mile 3 the little thought was a fully fledged plan. I was going to break my PR for 1 mile. Makes perfect sense to decide these things mid run doesn't it I've never ran a mile under 7 min before. Nearly talked myself out of it by aiming for a half mile under 7 min pace and then seeing how it went at that point but I kind of knew I was going to give it a lash anyway. Came out the other side with a mile of 6:45 and truth be known could probably have done it a bit faster. Was more aiming for under 7 as opposed to my fastest possible.
9:09, 9:29, 8:59, 6:45, 10:53 cd
Rather irritatingly missed out on my first sub 4 km by a handful of seconds but I know that's well within me too.
Not bad overall but I do need to learn to plan these things in advance. :P
But why?
Don't see the sense in this tbh? Risking injury doing stuff on a whim like this imo. What was the return for this risk apart from now knowing you have done a sub 7 mile but probably could have done it quicker
Don't mean to be critical cos you are doing so well of late but, I'd be careful doing this kind of thing. Better to do a proper structure session(s) then find a race where you can attempt to do it as fast as possible. I happen to know where one is on next week!;)0 -
But why?
Don't see the sense in this tbh? Risking injury doing stuff on a whim like this imo. What was the return for this risk apart from now knowing you have done a sub 7 mile but probably could have done it quicker
Don't mean to be critical cos you are doing so well of late but, I'd be careful doing this kind of thing. Better to do a proper structure session(s) then find a race where you can attempt to do it as fast as possible. I happen to know where one is on next week!;)
No R
You're dead right and the criticism is very much deserved hence the embarassed smilie in the OP.
What race are you referring to !
Edit: My big issue is a lack of a proper training plan / structure to follow. For the last while I've been making it up as I go along and at times just running to feel on a particular day rather than having set out in stone a structured plan for the week or month. Think it's time to pick a new goal race and get a plan targetting that in place.0 -
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May as well log a bit of running whilst here
Sunday
8 miles easy per heart rate.
Decided to do a medium run solely to heart rate to a) make sure it stayed easy and b) to get a gauge on where my easy pace is now given recent improvements. My HR for an easy run should be in the region of 145-165. I aimed to keep it 150-160 allowing it to go a little higher for hills and then for a bit of cardiac drift towards the end.
Splits / HR
9:36 / 138
9:29 / 148
9:30 / 151
9:39 / 154
9:44 / 155
9:41 / 154
9:57 / 157
9:39 / 155
A decent climb during mile 7 probably slowed down too much and could have let the HR go a bit higher.
Overall though I think it's fair to say easy pace now is down towards 9:30 / 9:40 which is a definite improvement in fitness.0 -
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Pacing Mule wrote: »I've been sick since Tuesday with a big deterioration since yesterday. Unfortunately going to be no running at all to report this week. Dunboyne will have to wait
A week won't put you up or down. Concentrate on getting better.0 -
SamforMayo wrote: »A week won't put you up or down. Concentrate on getting better.
It may help the weight loss though 0 -
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Pacing Mule wrote: »I've been sick since Tuesday with a big deterioration since yesterday. Unfortunately going to be no running at all to report this week. Dunboyne will have to wait
oh no, sorry to hear that too, hope your fighting fit again soon0 -
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Well without being too graphic if the last 24 hours have been anything to go by I would have no choice but to become a real runner even if running in the back garden. Too far away from safety
Fun fact: lost 5lbs in last 24 hours0 -
Another week written off completely. The bug from last weekend relaced by a chesty cough and infection. Wanted to run, could have ran, would have been laid up longer for being stupid and looking at the short term.
Hoping to get back for some easy miles tomorrow. ECOLII has helped me out and drawn up a 10 week 5k plan for me into the Castleknock 5k at the end of June. I declared somewhat trigger happily that I would hit Chivitos target earlier in the thread here within 8 months. May be optimistic but will be giving it a good go anyway This plan will give me a bit of progession towards this. 0 -
Pacing Mule wrote: »Another week written off completely. The bug from last weekend relaced by a chesty cough and infection. Wanted to run, could have ran, would have been laid up longer for being stupid and looking at the short term.
.
*puts on ecolii voice*
Any running you would have got done would have been a waste of time because your body would not have been recovered enough to adapt to the training stimulus.
^^ not bad ey?? 0 -
Hannibal Smith wrote: »*puts on ecolii voice*
Any running you would have got done would have been a waste of time because your body would not have been recovered enough to adapt to the training stimulus.
^^ not bad ey??
Lol. No not bad at all 0 -
Back at it - hurray
4 easy miles was on the plan for the first run this week which suited me perfectly after the lay off. A little bit of excited puppy syndrome at the start led to a faster than scheduled first half mile or so but pulled it back after that.
9:07, 9:29, 9:18, 9:28
For some reason my Garmin has gone haywire and is showing 80+ runs dated today. It looks like the entire history on the watch has reverted to todays date and nothing is synching 0 -
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good to see you back at it! you picked a lovely day too :-) maybe try turning on and off the garmin and reboot your pc & try the synch again later, yesterday garmin express was telling me it couldnt synch but when I looked at garmin connect it HAD synched.
It's on the watch itself. History on the watch is showing everything as todays date. I'm guessing the clocks going forward has had something to do with it. Garmin software is a disgrace in general tbh. Glad I always pull the data into Strava so I am not overly relying on it keeping the data long term. Will factory reset later if needed 0 -
As mentioned a few days ago I've picked a goal race which is the Castleknock 5k at the end of June. McMillan puts me at around 23:30 based on recent longer races. Personally I'd be quite confident of hitting sub 23 tomorrow if racing. I'm therefore setting a rough target now / hoping to be able to try for sub 22 after the 10 week cycle into this goal race. Plenty of time left left in the year to chase the sub 20.
Today on the plan called for 5 miles at steady pace. Turns out my thoughts on steady pace versus what ECOLII had in mind where slightly different and I ran this a bit too fast. That said I had decided beforehand given the sickness of the last 2 weeks and the heat today that I would pare it back a little and do 1 easy either side of 3 steady.
What I did was: 9:17, 8:21, 8:18, 8:20, 9:20
What Mr E had in mind would have been 9:10 pace for the steady end of things. So you could actually say I did the session on the plan and then some rather than paring it back. All clarified now though for going forward. Enjoying having the bit of structure back.0 -
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