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Be still my beating heart
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Bit of a catch up... personal life has been busy and hectic and a tad difficult lately...
Monday 27 April
am: 35 mins recovery @ 10:20 avg pace
pm: 35 mins easy @ 10:06 avg pace
Was feeling shagged today and not pleasantly so
Yesterday's AT run definitely took it out of me. Decided to keep it short and easy today.
Tuesday 28 April
Recovery 35 mins
Sleep very poor. Time to take a step back. Wasn't going to go out at all but this was more or less like a walk so no damage done.
Wednesday 29 April
4 x 5 mins off 3 mins
Felt great today. Super sleep and raring to go.
I was given a target of 7:30 pace to hit for these.
7:31 7:26 7:25 7:25
First 3 were ok. Last one was a bit harder mainly because there were a myriad of obstacles in my way. Soldier, guards, vans, hounds, horses, motorcycles, and the President, all got in my way so a bit of disruption to the flow. Otherwise it was a great session and I felt good after it. I was just thinking during this that this time last year there's no way in hell I could run at 7:30 pace for anything more than a minute so progress is definitely being made on the speed front.
8.5 miles total
Thursday 30 April
6 miles recovery
Legs felt like lead. First mile was a real slog but got better and better as it went on.
9:50 avg pace
April total: 198.71 miles
Surprised that the Race Police didn't call 'round this months to have a go about my lack of a race in April. I did jog a Parkrun at recovery effort with my sister but to be honest, a proper race effort just didn't fit into the training schedule this month. That'll all be rectified over the summer.
Friday 1 May
8 x 50 sec hills
Decided to try a more challenging hill than usual but took me 4 miles to find a suitable one in the Phoenix Park. Yes there are lots and lots of hills but some of them too steep, some too short, some not steep enough. Eventually found a lovely one in the depths of the Furry Glen. I don't take splits for these. I just time the first one to get my 50 sec marker then forget the watch and just work hard and concentrate 100% on form and quick light feet and try to relax as much as possible. This is the last hill session on my base phase training plan so I don't know if I'll be doing these in the next phase of training yet. If not, I'll miss them
They started with 30 seconds and gradually built up to 50 seconds over 3 months. Last year I launched straight into 1 min reps each week and strained my ass so delighted that I emerged unscathed from this phase of hill training and will hopefully reap the benefit of these fortnightly hill sessions.
10.3 miles total @ 9:37 avg pace
Saturday 2 May
R&R and s'more....
Sunday 3 May
Plan was for 2 x 18 mins at HEAE but I couldn't find a suitable route so switched to a L(ish)SR with some hills and faster spurts. Did this around Kilkenny. Was very enjoyable and experienced 4 seasons in one day.
10 miles total @ 9:29 avg pace
45 miles weekly total
Usual ancillary work done every day before each run with Myrtl routine done after Wednesday, Friday and Sunday's sessions
So that's Base Phase Training complete and I must say I thoroughly enjoyed it. I might not feel the same way about the next phase of Speed Training/5kTraining - aka 'Scary Training':o.... So less smiley faces and more sad and angry faces can be expected to feature on this log in the coming months...0 -
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So that's Base Phase Training complete and I must say I thoroughly enjoyed it. I might not feel the same way about the next phase of Speed Training/5kTraining - aka 'Scary Training':o.... So less smiley faces and more sad and angry faces can be expected to feature on this log in the coming months...
Will be fun, no? Especially with the strong base underneath. Would think that the progress on 5k would carry over to some longer distances too
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hillsiderunner wrote: »Will be fun, no? Especially with the strong base underneath. Would think that the progress on 5k would carry over to some longer distances too
Fun:eek: Your idea of fun and mine are obviously two very different things!!!
It'll be 200s and 400s and 800s off like ridiculously short recoveries!!!!!!!!!!!!
I don't think it's mean to be fun:o or if it is I won't be working hard enough!!!
But yes it'll all help the longer stuff eventually and that's what I'm all about ultimately! Marathon marathon marathon!!!Not made for this speed stuff.
ha ha nice one.Would you consider running a few more races? Maybe one a month or so. Sorry couldn't resist. Good work so far this year. Whats the plan for the summer?
thanks and plan is speed training starting early next week for the whole summer and plenty of 5k Park Runs and races....0 -
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I think you'll surprise yourself with your improvement at speedier paces. Looking forward to seeing it all unfold. Well done on the parkrun great to see you taking the plunge. Any chance of a little report?
hey thanks yes I'm hoping the really 5k focused speed stuff will bring me on loads over the following weeks and months. Really prepared to get stuck in and work really hard on my obvious weakness - SPEED! Or lack thereof!
Yes I'll get onto this week's training and this morning's run in a bit...0 -
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3 mins?????? You must be kidding!!! Those days are over! Haven't seen my training yet but I don't think there'll be any more 3 min recoveries sadly!
Really? Maybe it depends on the stage o training? We started 400s a month ago and were told to take 3 minutes, more if we needed to recover. As the sessions progress, we are cutting down the recovery but it's still not an absolute set in stone length. :eek:
Anyway, different approaches and all that. Any idea of the first session yet?
Edit:
Just saw above 0 -
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yeah it won't be fun but it has to be done and it will be tough. I've just no natural speed at all and no chance of me getting faster over the longer stuff (which is the aim) unless I can make big inroads into this shorter faster stuff.
The things we do....
But I love it really:)
I/we know And back to my original point, I think you will surprise yourself on this cycle of training. Will you be including any 8-10 sec hill sprints? I love these little sessions...no fatigue but I believe they promote plenty of fast twitch fibre recruitment. 0 -
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hillsiderunner wrote: »Just saw your rave! Congrats, that's a big number of seconds to shave off
Girl done good
Nice result for ya there, well done again
Enjoy the next phase and all that goes with it
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Bungy Girl wrote: »It's on the Rave thread, Runchick. As it should be ! :cool:
Should be here first 0 -
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Monday 4 May
7.5 miles recovery/easy w/6x45 sec strides at 5k
Only intended to do 5 miles but was enjoying it a lot so tacked on a few more. Got 2 x new pairs of runners in AK Ballymount today. They checked my gait again on their fancy iPad thingymebob gait analysis thingy (didn't think it was necessary to check it again but sure why not if it was offered!) and the Brooks ST5s are suiting me well for the majority of my runs so sticking with them. (rotating 3 pairs)
The stupendously generous voucher I received from the Novices last year is nearly gone. I got a whole year's worth of new shoes out of it! Thanks again kids!
9:49 avg pace
Tuesday 5 May
7 miles easy
Tonsils a tiny bit swollen and very slight cold today so kept the heart rate/effort down as much as possible. 7 laps of local park.
9:48 avg pace
Wednesday 6 May
5 miles easy w/6x40 sec strides. Just a very easy mainly downhill jog to get the car. Feeling a good bit better than yesterday. The strides took a bit more out of me than then should have though. Passed Belcarra during this. We're on nodding terms now Someday we'll actually speak to each other!
9:46 avg pace
Thursday 7 May
3.5 miles easy
Crazy busy day at work (still managed to find plenty of time for Boards though) and then home to get a few miles in. Had to meet a client after this so main aim was to not sweat so I wouldn't have to do my make up again before meeting him.
Not a wonderful run. Felt a bit wrecked and easy effort was slower than recently. Make-up perfect at the end though
10:34 avg pace
Friday 8 May
3.5 miles recovery effort
Felt really good today. RHR back to normal this morning and felt super strong on this run. Kept it very easy to conserve as much energy as possible for tomorrow I was SO happy to have a decent run today as another poor one would have knocked my confidence for Saturday.
10 avg pace
Saturday 9 May
5k old pb - 24:48
New pb - 24:03 (Parkrun)
This was just for a bit of race practice to try and work on combating the race nerves so I treated it like a session. My pre-race nerves pretty much ruined my last race. I had expended so much energy worrying about the bloody thing that I was wrecked before it even started and all my energy was depleted. That coupled with the wind lead to a poor result and bad race experience.
Instructions today were to run hard, not stress, stay RELAXED throughout and not worry about the time. It's the first of many 5k races and park runs I'll be doing over the summer, so whatever way it went, I wasn't going to be too worried about it as I can go again in a few weeks. That really took the pressure off.
The biggest positive that I can take from this race was that I didn't panic like last time and I was actually looking forward to it in some weird way. I didn't really get nervous until I was on the starting line but I did feel like getting sick during the 5 mins of standing around waiting for the off. I actually dry retched before the race
Warm up consisted of 2 miles with second mile getting progressively faster and did 6 x 20 second strides at the end.
I ran most of this race alone except for the first lap when I was mainly passing people. For the 2nd and 3rd laps the guy ahead was WAY to far for me to catch him so it was more like a time trial. Very small field. 100 runners I think and I came 5th female so that'll tell ya all you need to know about that! So I had no one really to work off/with throughout.
No splits as decided not to use the watch to help with easing the nerves and pressure but I reckon I went out a bit too quick and eased up a bit too much in the middle but I did pick it up nicely towards the end. If I had been using the watch would I have run a bit faster? Dunno... might have pushed a bit harder to get under the 24 alright. Who knows.. except for the all knowing Running Gods.
2 mile cool down and a super chat about all things running with the race director.
Report card: B-minus. A good hard effort but definitely capable of better and need to feel the pain a bit more and not go easy on myself when I don't really have to and that'll all come with more experience.
This might sound ridiculous but I don't feel as 'afraid' of running at 7xx pace anymore. I think I had a whole mental barrier with that. I had to keep an eye on the watch for a few sessions recently and when I see 7-anything on the watch I panic and think 'that's too fast for me! Ososlos don't run in the 7s' I've cracked that one now so another positive to take from the run/race.
I'll be looking for 23:30ish or better for the next one in about a month off some specific 5k training and definitely looking for early 22.xx by end of year. Main goal for this year is to do a really good 5k time in December and I feel very confident about that happening now. And then next year well who knows! The result from this race would indicate about a 47 second improvement on my 10k pb from February too which is heartening.
7 miles total
Sunday 10 May
6 miles recovery
Legs feel great. As for the hangover, well............. But the instructions were to 'go out and get drunk'! Well it actually might have been 'have a drink' but sometimes I'm not very clever and pick up things all wrong and get myself in to all sorts of trouble
9:57 avg pace
Weekly total: 40 miles
AIS done every day along with Lunge Matrix. Myrtl Routine after race only this week. Body in good shape post race No aches or niggles.
873 miles yearly total
edit- thanks everyone for the encouraging comments!0
This discussion has been closed.
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