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Mum on the Run
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Monday
Should be a rest day but Friday is going to be mental and I don’t think I’d fit in so much as a stride, so a bit of chopping and changing is required. Didn’t have much time today either :rolleyes:. A short easy paced run, followed by storytime, then a chance to try out my shiny new pink Grid roller. I had been using a plain foam roller from the physio shop which is more than a bit worn out at this stage. The difference, OMG! The old one has gone straight into the toy box where it’ll live out its days as a Rapunzel tower.- 28:00 (3 miles) on path / grass
Tuesday
Decided today after getting the dates for the M&T summer league* to redo my training plans and goals for the next couple of months. A couple of reasons for this – one is that I love doing the summer league and being part of a team. I can’t do everything so, while I’ll still do the 5K in Tallaght it’s no longer a goal race and I won’t be tapering for it. Another reason is that I don’t feel ready for a sub 21:00 5K yet and with a holiday coming up, I don’t want to be thinking about a target race while we’re away, watching everything that goes into my mouth and generally being a pain in the a$$.
I think I’ll give myself a better chance of going sub 35 in the Terenure 5 miler (and getting on that darn table) if I start thinking about it now instead of focussing on the 5K. Phew! Ok that’s sorted then. Bit of a ramble but it’s good to get it out of my head and on to (virtual) paper.
Back to the business at hand, which tonight was a repeat of the mile on the Alsaa track I did back in February. What a difference 2 months makes! Perfect conditions (daylight!, little or no breeze and perfect temperature for running). Delighted to get a PB and knock 18 seconds off my February time to boot
:D:D:D:D:D
Track mile 6:14 (Splits 1:31, 1:35, 1:36, 1:32)- 3.2 miles total incl w/up and c/d
*Meet & Train Summer League dates
29 April (5K) Lucan 7.30pm (Lucan Harriers)
10 May (5K) Knocklyon 11.00am (Bros Pearse)
20 May (4 miles) Phoenix Park 7.45pm (Donore)0 -
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1) very sensible decision on the rescheduling, especially in light of holidays!
2) fan-fecking-tastic, you are flying and that is a huge chunk off. Delighted to see that, well done!! Very nice rev up on the last lap too. So in two months time....?!
Thanks DG, I think it's a good call. Giving myself carte blanche now to go wild on me jolliers
Not sure when I'll get the chance to do the mile again (a sober one anyway
but tonight felt good (darn tootin' if the truth be told ), so I'll deffo give it another shot before the year is out. 0 -
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hillsiderunner wrote: »Gosh I somehow missed the mile trial when I read that post....
Incredible speed there, well done!
Ha ha, I must not have had enough:D:D's ! Thanks, I'm delighted with it. Not sure how much was down to me and how much was due to the perfect conditions but I'll take it. 0 -
Bungy Girl wrote: »Yes, I did get a bit carried away:D. +1 to the priorities, the summer league is so much fun, I'd hate to miss it. See you in Lucan ?
yeah possibly, will see how they are for team numbers, if they've enough I might bow out. Its one thing racing solo, its quite another to have a 'team' relying on you :eek: although it helps that only the first 4 are counted!0 -
Bungy Girl wrote: »Thanks Laura! Do you think you'll do the M&T races ? Not sure if Weds night is reserved for football ?
Will definitely look into them. Wednesday is usually football but it mightn't be back by the first anyway. And I can always skip a week if we have the numbers (although I better not tell the team it's for a running race :eek:) Might give the trail run a miss this time and do the M&T that weekend instead 0 -
Will definitely look into them. Wednesday is usually football but it mightn't be back by the first anyway. And I can always skip a week if we have the numbers (although I better not tell the team it's for a running race :eek:) Might give the trail run a miss this time and do the M&T that weekend instead
hey BG, great mile time! You're flying. and big improvement in a short time.
When are you off on your hols? Have a great time!
Are the M&T races open to anyone or are they just for clubs? Might be tempted myself.0 -
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hey BG, great mile time! You're flying. and big improvement in a short time.
When are you off on your hols? Have a great time!
Are the M&T races open to anyone or are they just for clubs? Might be tempted myself.
Thanks annapr. It was a perfect evening for it. Off on Saturday at silly a.m. for a week. Those races are open to anyone (well any woman!) and you don't have to be a club member. €7 per race or €20 for all three. Spot prizes and tea and biscuits
Standard ranges from sub 6 min/milers at the top to 12+ min milers so it really is for everyone (except men;))18 seconds! Absolutely brilliant. Well done!
Thanks aquinn, full credit to my new Grid roller!0 -
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Excellent, I'd say try and get a 5K scheduled for shortly after your goal race, the training is pretty similar so you should see good improvements there too.
Hmmm, yes, tempting! I'm supposed to take a sabbatical from racing during the summer to base build (as recommended by Clearlier) but it would be a shame to waste all that training. I might try to sneak a 5K in before starting the racing break! That's the great thing about 5K, there's loads on any given weekend so no planning required. 0 -
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Wednesday – S&C
Didn’t make – didn’t even attempt to make - circuits this morning, probably just as well after doing the mile last night. So it’s going to be a few weeks now before I get into my new S&C routine.
Pilates was great, I may even have enjoyed it. The instructor tried to push me over (hey!) during some side plank move and couldn’t which apparently is good. My Seal is also getting less penguin-like. Next thing to master is the Teaser - a sort of V sit up where you keep your legs in place and move your upper body in the out of the V shape then vice versa where you keep your upper body in place and move the legs. Torture! And inelegant, but looks amazing when you see someone else doing it effortlessly.
Recovery run after this along the prom. Legs a bit heavy so kept it nice and easy. Only had a few minutes for the gym before Body Balance so just did arms and shoulders. Some wagon was hogging all the weights so I had to adjust my exercises. Short and easy run home after Body Balance.- 5.1 miles total (recovery mode)
Thursday – Tempo Run 2 x 10 mins
I’ve never done a tempo run before so checked first what Pete had to say about it:
“Tempo runs are one of the great misunderstood workouts of our sport. In his seminal book, Daniels' Running Formula, ubercoach Jack Daniels writes that "the intensity of effort associated with [tempo] running is comfortably hard. [Y]our effort should be one that you could maintain for about an hour in a race." This is what tempo is not: a time trial. To be on the safe side, when preparing for the 5K we should tempo train at an effort approximately equal to half marathon race pace.”
Hmm, my official half marathon pace is more like my LSR pace now so I plugged a few numbers in to the calculators and it gave me a predicted HM pace of 7:40/mile. Next step out with the pen and paper to figure out how to do this sans Garmin (jeez would she just go and buy a freaking Garmin, I hear you say*). So in typically clunky style I figure I need to run 2Km in 9:30 then another 30 seconds at the same pace. The Sli na Slainte markers on the promenade are 1Km apart – sorted! Easy pace up to the first marker (about 1.5 miles), then upped the pace to what felt like HM pace until the SnS marker near the Wooden Bridge. 9:30 on the button so kept it up for another 30 seconds then 2:30 recovery (should’ve been 2 mins but misjudged the turning point) and started the other 2Km back the opposite direction. 9:20 this time for 2K (7:30/mile) with the benefit of the breeze at my back so another 40 seconds to complete the 2x10 mins. Met annapr and aquinn half way through the second one, looking like they were having a lovely run in the sunshine, while I spluttered ‘Tempo’ at them by way of greeting/explanation. To paraphrase the Inbetweeners, the label Tempo W****r comes to mind :rolleyes::o.Easy run home to complete the session.
Happy with it, although the thoughts of 13.1 miles at that pace is a bit daunting. I think there will be quite a bit of this sort of pace work in the base building phase that Clearlier has suggested so no doubt that will help. It’s mad to think that not so long ago this would have been my eyeballs out 5K pace. Progress is being made- 5.5 miles incl 2 x 10 mins tempo @ Half M (7:30-7:40 pace) with 2:30 recovery)
Friday – ‘Rest’
Trip to the osteopath first thing to get a few clicks in my back and pelvis. It’s the most bizarre treatment but really works for me and, unlike the physical therapist, is completely painless.
Now, to start on my list of 1,238,938 things to do. I will remember the wise packing tips I have received so far from Boards:
1) The Grid Roller can be used to safely transport your holiday vino home (Ososlo)
2) Always pack your running gear in your carry on in case of luggage delays (Dubgal).
Genius.
*I am soon to be the proud owner of a second-hand pre-loved Garmin thanks to Firedance. I have made a pact with myself not to become a slave to it 0 -
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Bungy Girl wrote: »Now, to start on my list of 1,238,938 things to do. I will remember the wise packing tips I have received so far from Boards:
1) The Grid Roller can be used to safely transport your holiday vino home (Ososlo)
2) Always pack your running gear in your carry on in case of luggage delays (Dubgal).
Genius.
*I am soon to be the proud owner of a second-hand pre-loved Garmin thanks to Firedance. I have made a pact with myself not to become a slave to it
see you at Lucan, have signed up now... happy holidays! tip no 2 is one I always do along with wearing my good runners on the plane - NEVER trust anyone with your running gear:D 0 -
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