Runs End, Running Doesn’t

Bungy Girl wrote: »

Might be an extra 0 in there or else you've broken the land speed record ?
Don't know if you need to be doing as many as 12 reps ? I would think 4-6 x 80-100m at the end of your run would be enough. If you were feeling it the next day you might have gone a bit fast (nice speed though ) or not had enough recovery so make sure you're fully recovered between each one, so you feel nice and refreshed the next day.

That HIIT class sounds savage. I need to do something different instead of my boring gym routine so I must look into a class like that instead although they probably wouldn't let a weakling like me in!

Hope to see you Saturday at the K-club?

LOL! Yes def an extra 0 in there, when I read it I could only laugh, 500m in 13seconds, should be entering the Olympics at that rate

Thanks a mill for the advice, wasn’t too sure on how many to aim for, so next time will do 5 or 6, over a longer distance, a bit slower! On Sunday I could def feel it in my legs & my recovery run was a slog even at a slow pace, so will learn for the next time!

Ya the HIIT class is really excellent, it’s a new addition to the gym timetable & finding it super, tough going, but super! It is on 2 mornings a week at the moment which is ideal. I was doing my own gym routine & just found that wasn’t pushing myself, am very easily distracted I think! In classes you have no option but to keep doing, even though you are dying inside!! Well if they let me in you there will be no probs you getting in

Yes plan is K Club on Sat. Annoyed with myself as haven’t really being focusing on running at all lately, but few different things in real life took over & they are all sorted out so should be back on track. Goal is to get out there & give it a good shot. Have never done a 10k before so at least it will be a PB whatever way I look at it! Have no idea what to aim for, something around 55/56 would be amazing, but don’t know if it is possible with the lack of running lately, so just want to go out & get some race practice and enjoy it.

Might see you there so! What are you aiming for?

annapr wrote: »

Haha, I was just about to go reading up on strides, coz I didn't think they were supposed to be so long, glad you cleared that up

Yes serious typo there, doubt I would manage one @ 500m without collapsing!!

Race Report
K Club 10km – 11/04/2015

After pretty sporadic training lately had hoped to be better prepared for this, but decided just to try to go out and enjoy it & see how I got on. Have never done a 10k before so whatever happened it would be helpful to have a 10k time & work towards improving it. Wasn’t going to put any pressure on, just give it a go & see how I got on.

Had the usual brekkie of porride, natural yogurt, honey & banana and plenty of water around 7.45 to allow for digestion. Arrived around 9.45 (I am eternally early) having made the 12 minute journey to the K Club. Picked up my race number, popped to the loo (fancy loo’s no less, no smelly portaloos to contend with here!) & headed back to the car. I find I can get very nervous before races & really hate standing around on my own like a big lemon not entirely sure how I should be warming up etc, so I headed back to the car & had the Irish Running Mag to keep me company. Read through this until about 10.45, then did about 10 mins of light jogging & some stretching & lined up right before the off. Was really glad I did it this way, I tend to go to the start line way to early & have cooled down & am freezing by the time the race gets going. Now I know I probably should have done a bit more of a warm up but my plan was to start off easy to figured I would warm up then anyhow (not very technical I know!)

The start line was very congested & narrow. I guess I haven’t a clue really, the only races I have done have been in the Phoenix Park so this was all new to new. I didn’t really know where to position myself so just stayed around the middle. I had worked out a rough plan in my head, very basic really, aim for 9:30 pace for Mile 1 & 2, 9 for Mile 3 & 4 & 5, and try to push to 8:30 for the last mile if I could.

As we set off it was congested and fast, and I had to remind myself numerous times to slow the f**k down woman! I have an awful tendency to get caught up at the start and go off way too fast, and die a death after, so was determined not to let this happen. It filtered out a bit pretty quickly which was good, and tonnes of people were passing me out but didn’t let it bother me, with the quick start I think my pace for Mile 1 was around 9ish. Once we left the K Club it was 2 loops before we headed back in. The crowds had really filtered out and I picked out a lady up ahead to keep an eye on as she seemed to be doing a similar pace to me. I fell in about 9:30 and ticked along. I started having doubts, as I always do at the start of a race, god what if I am going too fast, imagine I couldn’t finish bla bla bla, but tried to get those out of my head. Was feeling good, the pace was very manageable and I kept an eye on the watch every few mins to keep myself in check. It was pretty warm and sunny, but there was a cold breeze all the same, which caught your breath at times. We took a left, and there was a water table (not sure if it as official or just some lovely people outside their house, but I was glad to see it whatever the circumstances!), and grabbed a cup. At around 2.8 miles the motorbike came through and the speedy men came flying past, so that kept my mind busy, trying to figure out what time they would finish in etc.

When we arrived at the start of the second loop and turned left, there was an almighty breeze that we were now running into and it made it a bit tougher. However was still feeling good, was maintaining my pace well & at least I knew the route. When we would come back to the end of that loop again would be at 8k. I continue to keep an eye on the lady up ahead. I think I was between 9:15-9:30 there or there abouts anyhow. Again reached the water table which was again very welcome, and kept ticking along.

When we reached the end of the loop again at 8km, I took a quick check on the time, and decided to try to up the pace a little. I wanted to keep it around 9ish, and push on a little. It was starting to get tough, and my breathing started to get a bit laboured too, but tried to be careful not to go too mad. I passed a couple of runners, and finally say the 9k mark. Really I should have kept my pace as is for another bit, but decided to try to get to 8:30 at this stage, which I managed, but coming back into the k club and down the hill I was starting to fade. When we hit the roundabout there was a serious gust of wind which did not help matters, but tried to push on as the finish line was in sight. I could see the time & really tried to push, and anything I had left at that stage I used up!!

Watch Time: 56:02:04
Distance: 6.21 mi
Av HR: 172 bpm
Av Pace: 9:01 min/m

I think my official time is 56:08 – speaking to someone after said that there was no mat at the start so everyone will have the same start time, so my watch time will likely be quicker than official.

Overall am very happy with this I have to say, training really hasn’t been hectic or specific, I feel that if I get my ass in gear & get a training plan on the go I can certainly improve on this. I actually really enjoyed it, the course was lovely and flat, the distance a good challenge & temperature on the day nice (bar that god damn wind!). I didn’t put any pressure on myself & was relaxed before hand which really helped. It has reminded me how much I LOVE doing races, duno what was wrong with me lately with not signing up to stuff, think I need to target a few more similar distance races, and soon and get a training plan on the go.

I wonder if I could have increased the pace overall, I started off conservatively so maybe I could have pushed on a bit, but then I was well aware of my lack of running lately so I think I made the right call today. My computer hates my garmin so will have to wait until Monday to see my splits, dying to see if I managed the elusive negative split, unlikely Id image!

So that is folks, sorry it was very longwinded! Hope everyone enjoyed today & its PB’s all round, looking forward to the race reports! Went in after & it was a great spread, managed to bag myself a cookie and banana which I devoured. Had a quick look around but shur duno how I was guna recognise anyhow unless they had username printed on them somewhere!

EDIT 13/04

Mile Splits: (1) 8:55, (2) 9:32, (3) 9:12, (4) 9:13, (5) 8:59, (6) 8:32, (0.2mi, 7:43)
KM Splits: (1) 5:20, (2) 5:47, (3) 5:58, (4) 5:47, (5) 5:43, (6) 5:42, (7) 5:40, (8) 5:35, (9) 5:27, (10) 5:00
5km Split: 27:26, 10km Split: 56:02