Mum on the Run

Firedance wrote: »

no need to RTFM, here are the instructions for you, just make sure you've uploaded everything you want as it will clear all the data on the watch.

1. Power off watch (press and hold Light, device will count down and shut off)
2. Press and hold Enter (top right) and Down button (bottom right)
3. Press and release Light button to power device back on
4. Release Enter after first beep
5. Release Down button after second beep

*someone* might be upgrading their garmin next month if you need a trade up to a much less used model you have that one nearly a year now and how long did I have it before that!!

Super! You're a star, I'll do that later. And yes, absolutely if someone is upgrading as they embark on marathon training someone else would be very interested in trading up

5K Training – Week 6 / 10

Monday - Easy

I knew from the get go this was going to be a busy week and that it would next to impossible to fit all the sessions in. 50+ miles on the schedule and no way to apply the hard/easy rule without an advanced degree in time travel management.

Had an hour max this evening so just did an out and back along the coast. Incident free run.

• 6 miles @ 8:45 incl. 6 x 20 sec strides (grass, path)

Tuesday - Easy

Should have been 7 miles + hill sprints but had to stop short due to time constraints. Did a loop from Collins Ave down the Malahide Road, Griffith Ave, up by DCU and back down Collins Ave again. Scheduled trip to the physio involved painful! work on right hip, glute and ITB and some awesome assisted stretching that was the business. Homemade chicken curry for dinner sitting on an ice pack, which is part of the post-therapy routine at this stage :rolleyes:. I may need a trip to the osteo if the issue recurs but for now it’s happy days. 48 hour run embargo as predicted. Just as well because I have six million things to do.

• 6.1 miles @ 8:36 (path)

Dubgal72 wrote: »

FYP

Maybe I will ! It'd break up the boredom of sober November anyway

Wednesday – S&C, REST

Pilates. Compounded the laziness resting by driving to and from the studio.

Thursday – Easy incl. 1 min intervals

Plan was for 9 miles including 8 x 1 min @ 3k – 5k pace, so somewhere around 6:40 min/mile mark. Hooked up with an effervescent aquinn for the first few miles and the time flew by in company. Aquinn’s foot was giving her gyp otherwise I think I could have persuaded her to join me for the intervals :pac::pac::pac:. Headed to the grass of the promenade for the reps and did the first 6 based on feel as I couldn’t see the watch in the dark and for short reps it’s a pain to keep pressing the back light. Also since I’d restarted the watch I’d forgotten to reset my display preferences so I wasn’t seeing pace at all. No harm, I thought, it’ll all be there for me to analyse in depth when I upload it….Towards the end of rep 7 I saw a couple of friends (new to the running game) and abandoned the session to join them for a cool down rather than risk offending them by running past then slowing up 10 metres down the road and continuing on. Half a mile from home I paused the watch at traffic lights then like a complete numpty managed to delete the entire workout. I’m in no doubt that those reps were my finest ever, probably text book in their perfection.

• 8 miles with 6-7 x 1 min @ 3k – 5k effort

Friday – S&C, Easy (Hills)

Level 1 Pilates class with sub teacher who is great and very good at correcting technique. My hip and glute seems to have settled but I might keep the osteo appointment for next week anyway. Even if there’s no bones to click I can get some dry needling done.

Then to Howth for the Bog of Frogs loop. The trail was mucky today and there was a lovely cooling drizzle – perfect conditions! Happy with the splits which show an improvement since the last outing, probably down to the weekly hill sprints.

• 8.3 miles @ 10:02 (trail, hills)

Splits: 10:53, 10:22, 8:32, 8:41, 10:45, 9:57, 9:43, 11:49 (2:32)

Dubgal72 wrote: »

Yes, and churning out the strides, what 3-4 times a week? Apparently that's what the Ethiopian elites do: finish EVERY run with strides - actually sprints - and run on trails like crazed gazelles. We're watching you :cool:

Great article ! Need to add the arm-waving thing into my routine obviously but otherwise they are totes copying me

Kennyg71 wrote: »

Hi BG
Really started something, two pacers now lined up. You'll have to give us slow November runners bit of time to get going:)

Great! We'll have one each at this stage .

Ha, I'll be shattered and you guys will be in flying form after all the rest!

Seriously though, what have I started....:o ?

Monday – Easy + Hill Sprints

Had the day off work but instead of going back to bed like a normal person I braved the elements for an easy run out to the Wooden Bridge and back, stopping off in the park on the return leg to do the hill reps. Should have been 8 reps but I’d been looking at the next week on the schedule and only did 6 :

• 6 miles + 6 x 8 sec hill sprints (grass)

Tuesday – 5 x 1Km reps

Hmmmm. Target pace for these was 4:13-4:19 based on a recent parkrun and my 5K PB. That was before I hit the wall of wind along the promenade and decided to go by effort instead.

• 8.2 miles incl. 5 x 1K reps @ 5K effort (grass). 2 mins rec.

Km Splits: 4:36, 4:25, 4:09, 4:13, 4:38 (1,2,5 into the wind, 3,4, wind-assisted)

Don’t know what to make of those to be honest. The first and last were on the same stretch of the promenade (Wooden Bridge to Vernon Ave) so I suppose I can be happy that they weren’t too far apart pace wise (although what was a stiff breeze on rep 1 seemed to be a howling force 10 gale by rep 5). Meh.

Also, it seems I have inadvertently provoked a 5K challenge on KennyG’s log :eek: (I was just looking for a pacer and a bit of company, honest!)

Wednesday – S&C, Easy

Not for the first time I double checked my training schedule to make sure it hasn’t flipped over to the marathon page. 10 miles ! On a Wednesday ! Started off on the grass with the wind at my back, up to the Wooden Bridge. Lovely. Then followed the Raheny 5 route along the park, up Watermill Road cutting out the start/finish section, left down the Howth Road, turning on to Sybill Hill and Mount Prospect Ave. 4 miles from home and the wind picked up and it felt very cold. Thought about hailing a taxi more than once but trudged home into the wind feeling a bit sorry for myself. Think the almost-50 mile weeks are catching up. Plus I hate running in the wind. Next week will be a step back week even though that’s not on the schedule. Reckon I’ll reduce the volume by 20-25%

• 9.4 miles @ 9:22 (grass, path)

Monday – Easy

A simple out and back along the promenade after dark. Was expecting it to be windy and freezing but it was perfect running temperature and even though there was a bit of a gust in my face on the return leg it wasn’t anywhere near as bad as the recent headwinds. Enjoyed this.

• 4.2 miles @ 8:32 incl. 6 x 20 sec strides (grass)

Tuesday – Time Trial (Tempo)

I’d been planning to give the Aalsa winter track series a go but never made it to the mile last month due to a very bad case of DOMS. Wasn’t feeling too excited about tonight’s 3K thanks to Barney but the alternative was doing a session by myself. Or doing nothing . There wasn’t a great turnout, no surprise there, maybe 20 people in total and just 4 women. Only had time for a quick warm up before we were called to the start. The wind was at its worst on the home straight and the bend before it, of course it would be the section we’d negotiate 8 times rather than 7. A quick glance at the watch after 200m and I knew a PB or any sort of decent time was going to be impossible so made the decision to turn it into a tempo run instead of a time trial and ignore the watch. No point being a damn fool about it :rolleyes:. I was tucked in behind two MVets who provided a nice wind block and there was a girl on my shoulder. The leaders had shot off like bullets, only to be seen again lapping us around the half way point . Our merry group of 4 stayed together, with MVet 1 leading the way the whole time. I was way too comfortable but too much of a wuss to take on the wind by myself. With 400m to go I made a break for it and MVet 2 decided to make sure we both got our money’s worth and went with me. I started to put the boot down on the back straight. He’s still there. I’ll lose him on the bend, I thought. Nope. He’s twice your age*, get a move on! Still right on my shoulder. Feck this. Last effort down the home straight. Just pipped him to the line. It’s the little victories :rolleyes:.

Was talking to both my wind blockers afterwards to apologise for my unscrupulous drafting and they’re both good for 12:2x in better conditions which I was delighted to hear as that’s the sort of time I’d be aiming for next time out. I’ll have to buy them a pint though, as I doubt I’ll get away with the free pacing again .

*this is unlikely

• 3 miles incl. 3K Time Trial (track).

No official time yet but it won’t be pretty. Was 1st F though, happy with that.

Wednesday – S&C, Easy

Good Pilates class with a few advanced moves thrown in. I had 8 miles on the schedule but revised it to 6 for my step back week.

• 6 miles @ 9:00 (grass, path)

Thursday – REST

Fancy lunch today so there *may* be a playing of one of my Sober November wildcards .