From minutes to miles

annapr wrote: »

How about Dublin Half at end of sept? Perfect timing to start a plan .... Or DCM

Ha, no DCM for me this year. At times I'm kind of tempted but I'm really enjoying my running at the moment so I think I'll stay where I am for now. Some day again though. Yeah I normally do the dublin half so it's in the mix. Im toying with the idea of shorter race stuff for a while before building for another half. I really don't know.

AnnieJones wrote: »

Hey, just read through your log there. Loved your race report from the HM in March. You're my new hero!!! From 2:13 to sub 2, brilliant! Hope I'll be as successful in my second HM in 3 weeks (not sub 2 though)!

Ah, thanks for the compliment anniejones. Good luck with your half marathon. Have you ever thought of training with a HR monitor? It really slowed me down on my easy runs and like you I found it hard to go that slow for some of them. But doing it by the HR kept me disciplined (I won't lie - tested my patience at times too!!) and then being able to see the progress in a tangible way was motivating. Might be something to think about on your next block of training after the half? You could add a simple speed session as well once a week, there's lots here that will help with suggestions on that front.

Monday 8th: 4.25 miles @ 9:58, average HR 160bpm

The first day of starting back on a plan. Doing the same 10k plan I started a few weeks ago but made very little headway on for various reasons. For the second time in a couple of weeks I slept in the morning of my planned runmute. Not as bad this time so still squeezed it in, just about. I was still a bit rosy cheeked arriving at the desk. I don't remember much about the run to be honest, except it may have been a smidge too fast at times given that I was running late.

Off to the PT in the evening for a second session on the hip. Oh holy s**tcakes, this was painful. Worked on the hip, along the band, the knee, the glutes and all the different bits of muscles connected with the guilty party. I had been having a minor annoyance in the other lower leg that I suspected was to do with tight calves after the break and getting back into things. So I mentioned that and he did a bit there. No joke, I had my face buried into my hands into the pillow thing trying not to let out yells of pain. He seemed happy that there had been improvements from my balance exercises too so will keep at them.

Tuesday 9th: Rest

Something came up last minute so decided to switch this from another day.

Wednesday 10th: Football

Thursday 11th: 5 miles @ 9:59, average HR 157

Nothing to report, nice and easy.

Friday 12th: Lactate threshold intervals - 6 miles inc 3*8 mins @ LT w/3 mins recovery

This was tough but good to have done. Nice and easy warm up before heading into the first one which felt hard but ok. Second one had my stomach unhappy by the end and for the third I made sure to start off conservatively and build to a strong finish. All done by HR in my appropriate range. The first two were in the middle of the range and I was comfortable enough to let the third climb a bit higher but still in the zone. I needed the recoveries, easily jogged, they were most welcome! Happy with the splits, all very consistent. A small improvement since doing this session first before, not by much but I've set my stall out for the rest of these anyway to give me an idea of where I'm at. On my way along the coast in my second interval I saw a couple sitting on the wall showing very enthusiastic displays of public affection. I believe the term would be "wearing the face off eachother", entwined they were. Anyway on I continued, and on my way back past on my cool down they were still there and looked like they hadn't come up for air. Can't even say young love, they didn't look like young wans to me **

Paces -

1.5 miles w/u @ 9:44
8:32, 8:29, 8:28
1.11 miles c/d @ 10:49

Saturday 13th: 6.25 miles @ 9:47, average HR 157bpm

I had to work overtime in the morning so I missed the D3 PB bus to St. Anne's unfortunately, so it was late afternoon when I got out. Grand old run to the house to have a nose and then the long way home taking a trip down the avenue in St. Annes and around some trails. I thought I'd be feeling the previous day a bit more, legs weren't too bad. Felt like I bonked a bit after the first mile or two - sugar levels or the heat maybe? Anyway felt a bit whoozy for a couple of minutes and then it was fine, I just slowed it down.

Sunday 14th: 8.5 miles @ 10:10, average HR 161bpm

Longest run in about a month, but I'd lots of 6 milers done so thought it was an ok distance for my ...ahem, clears throat.... "long" run. Nice morning for it - lots of people out and about. A couple of slower miles in the middle probably from the incline and terrain in the park but I wasn't too pushed. Just about keeping it easy and getting the miles in.

Hip feels pretty decent, random darts of pain are gone. Feels a tiny bit "something" still, caught maybe? Will keep at it anyway and watch out for any flare ups. One or two creaky spots that are letting me know they liked their break off but nothing the odd bit of icing and foam rolling shouldn't sort. 30 miles for the week done, happy with that.



**Must go check logs to see if annapr and Murph_D were out running on the coast Friday evening

adrian522 wrote: »

Well done on the race tonight Laura. Good runningnin those conditions

Thanks Adrian, sorry I missed you when I left. Hope you're not too disappointed - you've made some improvements over the last year and it'll all stand to you with the main prize at the end of this training block.

Dubgal72 wrote: »

Did you do Dunshaughlin?! Kept that quiet or have I not being paying attention...?

Ha, no I kept it quiet but out of pure default and not having time to update my log this week As Anna said - a PB but I'll keep you in suspense for another few minutes as I go upload my garmin and cobble a report together :pac:

Waffle alert........


Monday 15th: Squash

Tuesday 16th: 5 miles easy @ 10:04, average HR 157bpm

Ran up to the house to have a look around. Usual craic with these - felt sluggish in the first half as it's a bit of a drag up there, then much better and slightly quicker heading home. Turns out I blanked HelenAnne on this one and as I was trundling along the footpath some lad in a group of teenagers stuck out his hand for a high 5 as he walked passed. He looked very serious, I returned the high 5, strange encounter. Better than getting shouted abuse I suppose.

Wednesday 17th: Football

Losing 1-0 at half time but a good last 10 minute spell and a last minute goal nicked us the win, good stuff.

Thursday 18th: Rest

Friday 19th: 4 miles easy @ 10:32, w/5*100 metre strides, average HR 162bpm

A very easy leg loosener before Dunshaughlin with a few strides to get the legs turning over a bit. It's been a topsy turvy week so I wanted a drink (I'm aware as I type that it makes me sound as if I have an alcohol problem, I really don't :eek:) so met himself in town for a bite and one very disciplined drink. He headed off to a work leaving do and I went off to the ladies loo and changed into my running gear and headed home. Classy as ever. I knew it was the only way I was heading out, I wouldn't have had the motivation to go back out once I got home. I didn't want to miss it as I felt it would be good to shake off any sluggishness for the race. As usual before raceday I felt horrendous thinking easy easy pace feels like 150% effort, how am I supposed to run faster, for longer......blah blah blah. Home and promptly fell asleep on the couch by 9.30. Wild.

Saturday 20th: Dunshaughlin 10k

Old PB: 57:26 (Fingal 10k, July 2013)
New PB (chip time): 53:12
Watch time: 52:58

This had originally been planned as a goal race at the end of a specific 10k plan, and I had sub 52 in my head, or perhaps better all going well, as a target after times from Tallaght and Terenure. With one thing and another that block never happened and I've just been tipping away and getting my mileage on track. I decided then that I wouldn't really taper for this, just do a mini taper this week by dropping the speed session and easing off the miles slightly and keep the paces easy. I said to the D3 girls beforehand that sub 53 would keep me very happy.

The evening start had me thrown, I didn't know what to do with the day or what to eat. Ended up spending the day traipsing around Harvey Norman browsing furniture, going to a warehouse clearance sale in a car park in an industrial estate (nothing of use), researching house render examples (ie stand on the street subtly staring at someones house trying to decide if "brown shingle" or "barleycorn" are the right stones :rolleyes:) before going to get my hair cut at 4pm. Cue standard hairdressing conversations with girl washing hair and repeated with girl cutting hair:

HD'ers: "Going anywhere nice tonight??"
Me: (in my head) "Well actually, in about 3 hours, I'm going to ruin all your good work and go destroy this new nicely washed and cut hair and go sweat all over it doing a 10k race in this heat". Couldn't really say that so I went with:
Me: (out loud) "No, not really. Just needed a trim, you know yourself"

Anyway, on with the race. Arrived in loads of time, collected my number and did a warm up (1.25 miles) with some strides, last loo trip and headed to the start with a friend who was racing also. I had in my head that if I stuck to 8:30 minute miles I would be happy enough, but I was aware that there was no starting mat which would impact my chip time. My tempo paces from my interval workout the other day was a good indication that that kind of pace was a reasonable aim, although I was worried if I could sustain it.

Miles 1-3, 8:22, 8:25, 8:30

As others had said beforehand it's a fast start. I could feel myself haring off in the first mile so I made a conscious effort to slow it down. Not quite enough it would seem but could have been worse and given the fast start maybe it was to be expected? Unsure. My friend pulled away here and I didn't see her until the finish, she was a minute or so ahead and had a great race. Passing people standing outside the pub drinking watching the race made me wish I was in their position but on we went. I tried to follow the shortest route possible and take the corners tight so as not to lose any more seconds on top of those from crossing the start line. First water station came and I poured more on my head as I was starting to warm up and took a few sips. Second mile was a bit ahead of my planned pace but not too much. As I approached the third mile I had my usual, on cue, pre halfway wobble. "Why am I doing this, f**k I'm breathing hard already, my legs feel tired, I'm not even halfway, how can I keep this up, just slow, or walk, or stop.....just for a second..... - F**K OFF brain, you always do this to me and I'm always fine, once I get to halfway all you thoughts can piss right off". I took the good encouragement I always get from kids looking for high 5's, they usually make me smile and give me a lift so they were a welcome distraction. Third mile was spot on and once I got over the halfway hump the mental demons died down and I focused on knocking off each half mile, each kilometre sign, each mile sign and focused on my breathing. I used my Dubgalian wand and assessed what my problem was. Was there pain? No. Did anything hurt? No. Are my legs tired? Yes, but only a bit and not so much that I can't put one foot in front of the other. Is my breathing laboured? A bit, but not as bad as those other people and if I take some deep breaths and concentrate on it, it's getting better.

Miles 4-6, 8:34, 8:49, 8:33

Somewhere in mile four (I think) after the second water station maybe (where I just choked on water more than swallowing) I got hit with a whopper stitch. It hurt to breathe, each one was like a stab in the side. I slowed it down a touch and took respite going down some slope as I poked and prodded my side trying to loosen it out and breathe, breathe, breathe. It could have been the different pre evening race eating routine that caught me out. It eased after a minute or so thankfully and I picked the pace back up. I avoided water at the last few stations as I did some unladylike burping (I thought I was going to do a "Runchick" ). The wind was noticeable in the second half of the race, at one stage at one water station the wind was gusting all the cups down the road. The sun was low and I also couldn't see far up the road at many points, and combined with watering eyes from the hayfever my vision wasn't the best. I just concentrated on the next 10-20 metres and those around me. The last couple of miles were tough, especially with the heat.

The first hill came (short and sharp) and over soon and the second one was a longer continuous climb. Neither were too bad but my pace did slow. I still overtook a good few along here though. The last mile finally arrived and it was all about hanging on at that stage. I was cursing when a fly went straight in my eye and as I tried to rub it out, without slowing, with only being able to see from one eye all I managed to do was rub stinging salty sweat in with it. Eventually it was fine, but there's a chance I may have finished the run and gone to the hall with mushed in fly on my face. I really hope not.

0.22 miles @ 7.56 pace

After getting past the 800 metre sign I panicked when I didn't see the 600 one (where is it, it must be soon, oh, 400m to go, ok) and then round the last couple of bends to the finish. I tried to push on but didn't feel I had much and crossed the line with some very wobbly legs after. Met my friend, walked back to the hall for a recovery and met Adrian and Firedance again for a catch up.

Thoughts then. I know my previous PB was 57:26, but I don't know where that time came from that year. It was out of sync with all my previous efforts, my last 10k last July was approx 61 minutes. I'm happy with the end time, a good improvement, but maybe not so much with my pacing. Instead of feeling strong and pushing on I was more hanging on, perhaps the first couple of miles were the killer in that regard. I think I went through 5k in 26:40 according to the girl calling it out. I didn't come away with an official sub 53 PB but I'm taking good indications from the fact that it was close enough and on another day with a start mat I'd be capable of it, that's the encouraging part for me, I'll tackle it again next time out. Fingers crossed the next block of training will be less interrupted. I do have a potential heel/achilles niggle that I'll watch like a hawk if icing and foam rolling doesn't sort.

Finally, it's a race I really enjoyed. Great atmosphere in the town, well supported, smoothly organised and a nice course as well. Well done to everyone associated with it.