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Mum on the Run
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Thursday – Easy
Very muggy today. Not sure if it’s the weather or what but I’m definitely not getting the same return for the usual effort at the moment. Might be the heavy (for me, I hasten to add
) mileage, or the humidity, but I’m going to get my iron levels checked just to be sure.- 5 miles @ 9:02 incl. 6 x 20 sec strides (grass)
Friday – S&C, Medium Run #2 of 2 including segment @ 2 hour effort
Good Pilates class, found some new muscles in my arms!
Haven’t have a chance to break in my new trail shoes yet and didn’t want to risk them on a longish run so had to make do with the old ones and felt every sharp stone and bump on the Howth trail today
. Hot and windy up there. Easy pace was a bit faster than 2 weeks ago and the 2 hour effort seems about the same, with an additional 5 minutes. By the last mile (the section with all the steps) I was feeling it though and didn’t make too much of an effort to overtake the tourists.- 8.3 miles @ 9:54 incl. 35 mins @ 2 hour effort
21/8 Splits: 11:12, 10:10, 8:32, 8:20, 10:20, 9:33, 9:16, 12:11, (2:41)
09/8 Splits: 11:44, 10:48, 8:57, 8:23, 10:19, 9:30, 10:02, 11:28, (2:31)
Cheerleading duty tomorrow in the park, pom poms at the ready
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Saturday – Easy
An enjoyable morning at the Race Series 10 miler supporting with Firedance. Some great performances from the D.3 crew (aquinn, annapr, murph_d, fbot and mrsmc) who all got PBs. Nice to meet some of the Novices too (Nop98, DenisB and Toulouse) who all seemed happy with their races (at least I think they were, hard to understand them with their mouths full of flapjacks :rolleyes:). FD has already described some of the crazy antics we saw people get up to during to the race. Sometimes people forget to pack their common sense along with their Garmins and Flipbelts :rolleyes::rolleyes:.
The 10 milers got the best of the weather today. I headed out optimistically around 1.30pm with my (prescription!) sunnies on and couldn’t see out through them after 5 minutes thanks to the rain. Cleared the air of any humidity though and I had a decent run for the first time in about a week. I didn’t even mind the wind and rain in my face along the promenade where I picked up my mojo where I must have dropped it last week. Actually looking forward to my 120min LSR tomorrow:D- 5.7 miles @ 8:31 incl. 6 x 20 sec strides (grass, path)
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Sunday – LSR 120 mins
A run of two halves this one. First 60 minutes were grand even though it was raining it was nice and cool. Ran up past Sutton Cross via the promenade, St. Anne’s looked seriously flooded along the coast :eek::eek:. Turned around after an hour. 7.2 miles on the watch. Immediately regretted my route choice as I turned smack into the wind and realised I’d never hit the same pace on the way back and was going to end up walking part of the way home :rolleyes:. Happy to have toughed this out though. I had bus fare in my pocket but didn’t cave- 14 miles @ 8:35 (path, grass)
TOTAL WEEKLY MILES: 50
Only one more week of base building left. 56 days gone without racing and I haven’t turned in to a pumpkin. Yet.0 -
Bungy Girl wrote: »Sunday – LSR 120 mins
A run of two halves this one. First 60 minutes were grand even though it was raining it was nice and cool. Ran up past Sutton Cross via the promenade, St. Anne’s looked seriously flooded along the coast :eek::eek:.
Ran through the flood on my way out to Sutton, was up to my ankles. I was already soaking but it didn't help. The nice workman on the traffic signals said "Good morning, how are you?" Sez I, "Wet" 0 -
Ran through the flood on my way out to Sutton, was up to my ankles. I was already soaking but it didn't help. The nice workman on the traffic signals said "Good morning, how are you?" Sez I, "Wet"
It was almost up to my knees by the time I got out early evening. And the cars going through the traffic signals at speed made sure to top it up so I was completely soaked from head to toe :rolleyes:. The workmen weren't so chatty by 6pm, I'd say they'd had enough by then 0 -
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Just catching up on this now - if I'd known about the piggyback conversation, we could have road-tested it on Saturday in the Phoenix Park. Few people know this, but BeepBeep67's USP to get him on the pacer roster is his piggyback skills.
A missed opportunity
Excellent, good to know BeepBeep67 will be up to the task. I'll lay off the cake between now and then, make his job easier
Best of luck with the next few weeks' training towards the half and you'll be smashing the 1:40 no probs... with no need for a piggyback :pac:
Thanks a million. Getting nervous as I haven't actually been training for anything specific, just base building. I might throw up the next few weeks' training plan here for critique/comment although I'm guessing the bulk of the work is done at this stage.0 -
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If anyone reading is having a slow work day and would care to comment/critique the last few weeks of my plan for the Half on 19/9 I’d really appreciate it. Base building finishes this week (Week -4) so for the last 3 weeks I’m loosely following the Cool Running intermediate plan, with a couple of tweaks for a 10K race on 5/9. I suppose I’m just a bit concerned that it’s all easy running from here in and I haven’t done any half-specific work (although I’ve done some 1 hour and 2 hour paced miles during the base building. Target for the half is 1:39:59. I’ve done 1:50:30 in training as a long run at a comfortable pace (in perfect conditions I hasten to add) on the course itself. Previous (official) PB was 1:57:xx
Week M T W T F S S Total Miles
-6 4 miles easy incl. strides REST 7 miles incl. 18 mins @ 1 hour pace 5 miles easy incl. strides 8 miles (hills) incl. 25 mins @ 2 hour effort 5 miles incl. strides LSR 11 miles 45
-5 REST 2 x 4 miles incl. strides a.m./p.m 8 miles incl. 22 mins @ 1 hour pace 5 miles easy incl. strides 8.3 miles (hills) incl. 35 mins @ 2 hour effort 5.7 miles incl. strides LSR 14 miles 50
-4 REST 2 x 4 miles incl. strides a.m./p.m 8 miles incl. 23 mins @ 1 hour pace 5 miles easy incl. strides 9 miles incl. 40 mins @ 2 hour pace 6 miles easy incl. strides LSR 14 miles 50
-3 4 miles easy incl. strides 2 x 4 miles incl. strides a.m./p.m 6 miles easy REST 4m easy incl. strides 10K race + w/up + c/d LSR 10 miles 40
-2 5 miles easy incl. strides 7 miles easy 5 miles easy incl. strides REST 7 miles easy 4 miles easy incl. strides LSR 8 miles 35
-1 4 miles easy incl. strides 6 miles easy 4 miles easy incl. strides REST 3m easy incl. strides Half Marathon REST 30
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Bungy Girl wrote: »If anyone reading is having a slow work day and would care to comment/critique the last few weeks of my plan for the Half on 19/9 I’d really appreciate it. Base building finishes this week (Week -4) so for the last 3 weeks I’m loosely following the Cool Running intermediate plan, with a couple of tweaks for a 10K race on 5/9. I suppose I’m just a bit concerned that it’s all easy running from here in and I haven’t done any half-specific work (although I’ve done some 1 hour and 2 hour paced miles during the base building. Target for the half is 1:39:59. I’ve done 1:50:30 in training as a long run at a comfortable pace (in perfect conditions I hasten to add) on the course itself. Previous (official) PB was 1:57:xx
Week M T W T F S S Total Miles
-6 4 miles easy incl. strides REST 7 miles incl. 18 mins @ 1 hour pace 5 miles easy incl. strides 8 miles (hills) incl. 25 mins @ 2 hour effort 5 miles incl. strides LSR 11 miles 45
-5 REST 2 x 4 miles incl. strides a.m./p.m 8 miles incl. 22 mins @ 1 hour pace 5 miles easy incl. strides 8.3 miles (hills) incl. 35 mins @ 2 hour effort 5.7 miles incl. strides LSR 14 miles 50
-4 REST 2 x 4 miles incl. strides a.m./p.m 8 miles incl. 23 mins @ 1 hour pace 5 miles easy incl. strides 9 miles incl. 40 mins @ 2 hour pace 6 miles easy incl. strides LSR 14 miles 50
-3 4 miles easy incl. strides 2 x 4 miles incl. strides a.m./p.m 6 miles easy REST 4m easy incl. strides 10K race + w/up + c/d LSR 10 miles 40
-2 5 miles easy incl. strides 7 miles easy 5 miles easy incl. strides REST 7 miles easy 4 miles easy incl. strides LSR 8 miles 35
-1 4 miles easy incl. strides 6 miles easy 4 miles easy incl. strides REST 3m easy incl. strides Half Marathon REST 30
Far from an expert but initial observation would be that the next 3 week look like a taper with all easy stuff. My closest experience to training for a half was when I did specific training for the Ballycotton 10 in March. I got some advise on The Continuity Training Thread at the time. I have linked below the most relevant posts. Might be of interest to you. You can see from this that the sessions ran all the way up to race week.
http://www.boards.ie/vbulletin/showpost.php?p=93528733&postcount=110
http://www.boards.ie/vbulletin/showpost.php?p=93529431&postcount=112
http://www.boards.ie/vbulletin/showpost.php?p=93529558&postcount=1140 -
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Bungy Girl wrote: »Ok, that makes sense. The Cool Runnings plan seems to be a bit on the cautious side so. I'll rework it to include some faster stuff. Thanks a mil.
Remember reworked plan can go bad as well as good so runners do so at their own risk....and more importantly if does quite work out as planned they are not allowed to blame the amateur inexperienced book taught internet strangers with very limited actual knowledge who made have suggested the changes in the first place.
Good luck with the new plan 0 -
Remember reworked plan can go bad as well as good so runners do so at their own risk....and more importantly if does quite work out as planned they are not allowed to blame the amateur inexperienced book taught internet strangers with very limited actual knowledge who made have suggested the changes in the first place.
Good luck with the new plan
Ha ha, if it all goes to plan you'll get all the credit though, isn't that the way it works? 0 -
Bungy Girl wrote: »Ha ha, if it all goes to plan you'll get take all the credit though, isn't that the way it works?
FYP 0 -
Remember reworked plan can go bad as well as good so runners do so at their own risk....and more importantly if does quite work out as planned they are not allowed to blame the amateur inexperienced book taught internet strangers with very limited actual knowledge who made have suggested the changes in the first place.
Good luck with the new plan
wait, you mean you're not really a guru??? :eek: but we've seen you running, so that counts...0 -
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Bungy Girl wrote: »I’ve done 1:50:30 in training as a long run at a comfortable pace (in perfect conditions I hasten to add) on the course itself.
Hey BG, just checking... I noticed your comment on the DCM thread that one of the gates en route, is normally closed. Did you follow that diversion you mentioned as part of the run above? Did it make up the required miles?
I can't do DCHM but I want to run the route the day before as a long-ish run.0
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