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based on those sessions, you are definitely ready for a crack at sub-25... you're where I was on the reps when I did it...
where's aquinn, let's get this one set up!!!
oh that's interesting!! have a couple of races coming up though so might leave until after those to give it a shot, will see how the next couple of weeks pan out, had considered doing donadea 5K this Friday but had second thoughts0 -
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sorry BG I deleted my previous post - maths at night time is not my strong point anyway, I took what Meno said & reversed it so it wasn't right, its not half your 10k time its double your 5K time so if when I do go sub 25 I will need to be doing 50 min 10K or very close to that which is the year end goal anyway 0
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sorry BG I deleted my previous post - maths at night time is not my strong point anyway, I took what Meno said & reversed it so it wasn't right, its not half your 10k time its double your 5K time so if when I do go sub 25 I will need to be doing 50 min 10K or very close to that which is the year end goal anyway
Ah no, not quite that, more likely it'd be 52-53mins in 10K that would map to a sub-25 parkrun. McMillan will have the estimates.
On that session you can't be far from sub-25. Yes, you get no breaks *but* you have the race environment (and aquinn maybe
) to speed you up. 0 -
hillsiderunner wrote: »Ah no, not quite that, more likely it'd be 52-53mins in 10K that would map to a sub-25 parkrun. McMillan will have the estimates.
On that session you can't be far from sub-25. Yes, you get no breaks *but* you have the race environment (and aquinn maybe) to speed you up.
Listen to Hilly, FD. She knows all about sums and algorithms
. And never underestimate the power of a motivated pacer 0 -
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Thursday 23rd July 7 miles @ 10.05, found this tough enough, feeling quite tired all day, legs felt quite heavy during the run too, anyway, its done & it was a beautiful evening for a run.
Planning to get to Morton games tomorrow with some clubmates so have done some shifting around on this weeks schedule. Hope to do my long run on Saturday instead of Sunday leaving me free to enjoy a leisurely 6 miles from Greystones to BRAY trail run 0 -
Thursday 23rd July 7 miles @ 10.05, found this tough enough, feeling quite tired all day, legs felt quite heavy during the run too, anyway, its done & it was a beautiful evening for a run.
Planning to get to Morton games tomorrow with some clubmates so have done some shifting around on this weeks schedule. Hope to do my long run on Saturday instead of Sunday leaving me free to enjoy a leisurely 6 miles from Greystones to Howth trail run
I know you're not in the county boundaries these days but greystones to howth might need more time than you're planning on Sunday.0 -
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Cabinteely are looking for a couple more helpers for parkrun in the morning if anyone fancies helping out - sunshine, stunning views and the most delicious apple & cinnamon scones known to man guaranteed
Thanks for your help FD. we should manage for now but we could ideally do with 1 or 2 more.0 -
Friday 24th July Morton Games, changed a few things around this week so I could go to this and it was absolutely worth it, made me want to go out and do a speed session on the track straight away it also shows you what people are capable of when they work hard at something. Watching Yohan Blake running right towards us at that speed was, well, nothing short of breathtaking. I managed to get a photo of the top of his head as he was leaving
. Some fantastic running all round and great to see Tomas Cotter break the 4 mile too.
Saturday 25th July 11 miles @ 10.24. A spot of parkrun volunteering very enjoyable and always interesting to see how things work from the other side. Followed by a quick coffee (no scone today as have a LRD to fit into later!) and then off for my own run. I had an idea of a route in my head and choose beauty over flat (I was questioning my decision about mile 8 Meno!) so headed up through Foxrock/ Newtown Park Ave /Rochestown Ave and into Glenageary via Sallynoggin, then the outskirts of Dalkey/Killiney up Avondale Road which is just as awful to run as is is to drive! and finally downhill via Johnstown road back into Cabinteely park - seeing as I missed out on 'that hill' this morning I ran up it to the car park hoping to see 11 miles before the playground but it was not to be, had to work hard the whole way back to the car and STILL do a lap of the car park :eek:
Anyway, conditions were perfect, it was a bit warm but a lovely breeze too and the views are breathtaking in places. I left the house without my good runners this morning and while my foot is feeling it a little, its not too bad. Now have to find the energy to walk the dog, do the false tan/hair/nails and head off to my work BBQ, on the upside there will be a very large cool glass of pino grigio as a reward 0 -
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Sunday 26th July 4.7 miles Greystones to Bray cliff run, in the rain, met aquinn & bungy girl & doubgal for this, very enjoyable, pity the views weren't on show today in the grey, windy drizzle but enjoyed this nonetheless despite being a smidge on the tired side :rolleyes: Had every intention of sticking to one glass of wine last night and getting the 9.30 bus home, as my dad used to say, the road to hell is paved with good intentions....Finished up with tea & treats in a very accommodating boardies house
followed by a quick pool swim, 20 mins only, nothing strenuous just some relaxing laps to loosen the legs.
Weekly total 37.48, thought today was going to be a 6 miler so would have been up to 39, not sure I've ever come close to that before, might see if the dog will run his walk later that'd be 40 miles 0 -
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Bungy Girl wrote: »He's getting another walk ? I wouldn't be able for his energy
I'm signing off on my week now. 1.3 miles short but I'm too warm and cosy to go out again
If its,still raining later he wont go out at all so we will see but yeah normally two walks a day 0 -
Sunday 26th July
Weekly total 37.48, thought today was going to be a 6 miler so would have been up to 39, not sure I've ever come close to that before, might see if the dog will run his walk later that'd be 40 miles
in fairness, as soon as I typed this I knew it was going to happen, could not pass up the chance to have put in 40 miles for a weeks training and fairly certain I've never done that before so:
2.8 miles @ 10.25 village loop + lap of 1 field - yay woody! he did try to stop a few times for his usual sniff of every tree but I dragged gently coaxed him around, he's flaked on the couch now 0 -
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27th July - 2nd August
Took some advice on the schedule for this week. Rock N Roll was not a target race and when I signed up initially it was with the idea to just run it and enjoy it, but somewhere inside there's a switch that flicks when we sign up for a race and I decided that if I'm running this I'd like to at least try for a PB. On that basis the advice was no sessions or tempos and reduce the mileage a bit. I'd been feeling tired from the increase in mileage so was happy to go with that. Also, on that I got a ginseng supplement on Monday which is supposed to be good for tiredness caused by excess stress on the body - it seemed to do the trick except I then couldn't sleep on Mon/Tues night so knocked it on the head pretty quickly!
Monday 27th July 5.10 miles @ 10:16, wet and miserable evening but managed to get out between heavy showers for this, took it reasonably easy but some splits a bit fast for easy. Felt tired after the previous weeks exertions and my foot is niggling a bit more than I'd like..
Tuesday 28th July 4.02m @ 10.05. Had decided to skip the session so ran up to the club the long way round just as session was finishing to catch up with a few people the jogged home. Did some foam rolling & stretches before bed.
Wednesday 29th July: rest, stretches, foam rolling etc etc, my foot has been feeling the effects of the higher mileage in recent weeks so am a little concerned about that, was glad to be taking a rest day today even from easy pace/low mileage runs.
Also as an aside I bought one of those body analysis scales in Lidl today, I know they're not 'accurate' as such but I reckon they will allow me to keep an eye on things roughly. I love them already because the first thing they told me was I'd lost 3 lbs, I immediately stood on my old scales which thankfully also confirmed 3lbs down.. all the other readings seem to be in the healthy range so am very happy with that. Another 5lbs to go over the next few months.
Thursday 30th July 4 miles @ 9:57 - a bit faster than planned! I didn't look at the watch at all really for this and was surprised to see the splits at the end, first one was 10:34 which I would have guessed, I thought I was doing similar the whole way round but the next 3 miles were 9:48, 9:38, 9:47! Anyway, really enjoyed this run, did some PMA and visualization of finishing in 1:59:59 on Sunday it may or may not happen but I need to really start thinking positively on this.
Friday 31st July 3 miles @ 11.30 avg hr 127 (2.9) The advice was to do last 2 runs this week @ recovery pace, something I'm rubbish at but was determined to really work on this today. Jogged off nice and slowly and concentrated on keeping my stride short, relax the body and run tall. I also wore the HRM and kept the watch on that so I was looking at HR range only and not pace, the goal was to keep it under range 3, it went over a couple of times but managed to bring it back down again. The legs and foot felt pretty good after this I have to say and I really do need to do a proper recovery run when needed instead of just the lower end of my easy pace. Spent the afternoon having coffee & picking up my no at the RNR expo with some clubmates.
Saturday 1st August 2015 4.61m @ 11.18 Ran this with some friends who were running their first ever 10 miles so knew it would be nice and slow, left them at nearly the halfway point which is a bit more than I'd been planning to run today, hopfully no adverse affects... Iced the foot afterwards and is feeling a bit better now, will do lots of stretches & foam rolling this eve before tomorrow0 -
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