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Target Practice
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Thanks AM, yay see you Sunday! Gonna be a toughie I reckonFantastic! Just fantastic
well worth the wait to read that.
See you Sunday Bring it on! (Sorry aquinn :pac: )
thanks dintboGreat report Dubgal, well done. I love the way you added up three distances in km to get a total in miles. How very Irish Hehe better watch that, peoples will start to think i have a metricist bursting to get out 
Hehe. Better watch out, I heard crusaders are trying to fill a team......Horrific, absolutely horrific. Another one on Sunday? Nuts!
You mean you knew it was me?!DG made it sound enjoyable
Aw thanks N, wait til you try the Wicklow seniors in December....fresh off your block of marathon training!!I am running out of superlatives0 -
Babies in bed, check. Novices in bed, check. Right, log time....
Fri
Hmmmmm. Now what did I do? Rest probably. Yes, I rested.
Sat
3.25 miles easy and early bed. Pre-race dinner of cherry tomatoes marinaded in olive oil, basil and balsamic; breaded haddock, herby baby potatoes and mushrooms in balsamic vinegar. Two glasses of red
Sun
8 or so.
Autumn Open 5k see race report
Total for week: 29 miles incl
1 hilly trail run
3 easy and recovery runs, one incl strides
1 race day (XC)
1 physio visit
Week beg 19 Oct
Mon
3 miles at recovery pace....real recovery pace Not too bad considering but it activated/speeded up some DOMS
Tue
55 mins easy. Not too bad but kept the pace easy
Wed
4 easy
Planned 50-60 mins but wasn't feeling the love. Had given myself a two lap course as had anticipated this. Effort levels were higher than what they should have been. Cold-a-coming
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First parkrun:
3rd overall
2nd woman
20:04 so Parkrun PB
Hmmmm. This was a default race as *somebody* in the umbrella organisation dropped the ball when (not) entering myself and S in the Leinster masters xc tomorrow. Unfortunate, but it's only a race and it's ok to drop the ball now and then. We'd like to think tho that we would have been in with a chance of a team medal (club and county) at least but hey ho.
I'd had a two day rest which fit in nicely with this new schedule. Early bed last night and a nearly unbroken sleep left me fresh when the 2yo decided to 'wake by hugs' at 6:44am.
Brekkie at 7:20am and off I jogged the 3 miles to the park at 8:30am. Far happier about this, I do prefer doing a warm up on my own. Kept the pace very easy, lots of time and no need to rush. Threw in a couple of longer pick-ups towards the end and stopped at the park.
1000m of drills brought me over to the start line by 9:05/10. No-one. Nada. Personne...Had I got it right? Had they moved the start?? Had the clocks gone back last night??? :eek:
Coachy cycled up shortly after and we had a brief chat by which time a few more had arrived, including S, my training partner. We did 4x100m strides together and felt quite good on them.
My plan was to settle in behind S and see how far I could hang on to her. Off we went, not a very big field, and within 100m S and myself were....out front :eek: RH (17:xx), the race OOPS run director was 'having an easy one' and wrstan (18:xx) was doing his at MP, nevertheless, shows that it was a down day for Shanganagh. But you only have to turn up....;)
The first 3-400 was fast enough but I settled down by 1km, breathing maybe a bit heavier than it should have been. Heard S's split called but could have been anything. Didn't want to hear it anyway, likewise didn't check my watch all the way round.
The course is a 1km loop followed by 2x2k loops. I know it inside out, train on it at least twice a week. S was about 10m ahead by the end of 1k and gradually gained a bit more on the first 2k loop. I felt I was running hard and sustainably. I dug in regularly to both increase/maintain pace and effort as required. Pretty happy there was no mental drifting today. Up until this stage we were clear of anyone but going up the slope at around 2.5km, I heard footsteps and sure enough, it was RH loping past easily, with a few words of encouragement, up to S who was about 50m ahead at this stage. That was fine, no shame in being overtaken by RH who ran the rest with her.
I hit the last 2km lap to go hurting hard enough but feeling the mental relief and stimulus of entering the last section. If I'd had a shovel I would have dug a fair old pit with all the digging in that was going on....
So the whole thing up to now was run solo until at around 1200m I had the added spur of being 'hunted'. A glance over my shoulder going round a bend (never usually do this
) told me a guy was closing. Tbh, if he had closed significantly at this point, it would have hurt and he would have got away. With 1km to go, I pushed incrementally. I'd planned my strategy on the way over and started to implement the last stretch now. I thought I could hear his footsteps in the football field....dig dig dig....
There's a little bump of 30m or so with about 500 to go. Literally a little bump but a jelly-legger on tired legs. My plan had been to hold off the first time and attack it the second....but carry on hard off it, no slacking or respite. I upped it slightly again going through the woods...digdigdigdig...300 to go, started to kick coming out of the woods....nearly at the bench with 150 to go...kick harder...save a tiny bit in case he comes on your shoulder....he's not getting this....a little moment of internal joy when I realised I was kicking hard while physically and mentally tired...and he didn't get me
Should be happy with that, wouldn't you think but when I glanced at my watch and saw 20:02.94 I plummeted (official, 20:04) . I honestly thought and felt it was faster than that and even hoped I had scraped a PB. Had a chat with coachy after and he seemed very happy so I'll take it for now. He described the solo effort as more akin to a time trial and reminded us again that we were 'running off strength training' this morning.
We're having a little step-back for a week or so now and after will be starting a 5k-type training block in advance of the Wicklow senior xc (title to defend :eek: ) in December. Hopefully that will sharpen things up as I can't help feeling the return in racing is not quite there for the investment in training. Tbh, I've been feeling like that since the Terenure 5m back in May. This is the first time I've gone 'backwards' in a 5k race but I'm going to exercise a little, ok a lot, more patience and see out the XC season. Still a long way to go, we're not planning to peak until January.
Total for day
6.7km warm up incl pick ups, drills and strides
5km race oops run
6km warm down
Gonna call it 11 miles (that was for you dintbo ) 0 -
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Would agree with the rest. Wouldn't worry too much about the time it looks like solid run. Always find after solid strength work it takes a few road races to get into the race sharpness (remember running 17.14 during winter 2 years ago after base building in a park run and 16.44 6 days later), running solo probably didn't help for a large part to.
Stay the course and just remember "winter miles for summer smiles" 0 -
Thanks B, that is reassuring thanks!You looked well focussed this morning and very strong. Personally I think that's a tougher course than most people give credit for, for sure it's flat, but it can be exposed and windy. Mostly though I often find that the amount of time you spend on your own definitely makes it a tougher run. I have often finished the parkrun there to find my watch 20 to 30 seconds behind where my body was telling me I was at. I'd go with the coach's view. Once you get some good layers on top of that base you have, and a race with a bit of depth at your level you will really surprise yourself.
It's a real pity about tomorrow, we have a great juvenile's team entered, and I always think it's great for them to stay and see the adults go well. But in defence of the "somebody", there does seem to be a real issue around info on things like closing dates getting along a complex chain ultimately to the person who does the registration. I'm not sure where the problem is, but there is plenty of room for improvement.
Yeah, re the admin...I think I may have got myself roped into a role of some sort Time to give a bit back anyway! See you Monday, all the best!
Thanks dintbo, yes, definitely employed all the 'mental running skills' today Nice running today. It's not like you to let the numbers get you down. You raced well, which is gonna be far more beneficial your XC than anything a watch can tell you.
Thanks, you're right. There's a time and place for figures and running on your own is probably not the right time or place still puzzled by effort and pace perceptions.....Ah brilliant:) forget the figures & focus on the rest. So I guess I won't see you tomorrow after all
Well done again!
Thanks MS, yes you're all right, I know! Maybe I'm being too impatient - in this block, anyway. Definitely have that carrot of the summer smiles aheadMyles Splitz wrote: »Would agree with the rest. Wouldn't worry too much about the time it looks like solid run. Always find after solid strength work it takes a few road races to get into the race sharpness (remember running 17.14 during winter 2 years ago after base building in a park run and 16.44 6 days later), running solo probably didn't help for a large part to.
Stay the course and just remember "winter miles for summer smiles" Can't wait to see how all the mileage and strength stuff supports the faster stuff in the summer! 0 -
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Nice run DG, your description of the course and surroundings sound very familiar
How are you holding up for tomorrow? I hope your bag is packed, you're not worrying about the uncontrollables too much, and that the feet are up! 0 -
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Thur
Rest
Fri
Unscheduled-but-just-as-well-rest
Sat
Parkrun, 11 miles as above
Sun
10easy.
Broke a few of my own rules here but I just had to get out and blow off a few miles tonight. Between the 5yo and her chicken pox (ouch ouch ouch, can't remember my bout as a kid being as bad ), Frankfurt marathon (go my club, a hat trick of PBs!) and the novices thread, it was a tense enough day. We spent most of it snuggled on my bed, R watching films and me surfing boards.
So by the time the kiddies were sleeping, it was time to run. I had a 10 mile route in mind with a few opt out points if the legs didn't play ball after yesterday. (My quads had told me they didn't like stairs today. There were a lot of stairs today. 5yo upstairs, 2yo downstairs. 2yo upstairs. Mammy downstairs. And so on = 2yo got bundled off to granny's )
Kept the pace and effort to recovery/occasionally easy and the run did the job. Happy chilled moi
Total for the week 34.5 incl:
2 rest days
1 parkrun
1 mlr @ easy/rec pace
2 easy/rec runs0 -
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Bungy Girl wrote: »The poor thing with the pox! BG Jr got the mildest dose imaginable and spent the enforced days off creche jumping and doing somersaults on the bed like a loon. Hope she's feeling better soon.
Congrats on the parkrun PB. By all accounts today's (yesterday's now, must get to bed) XC was horrific so you might have dodged a bullet there.
Lots better today, thanks 0 -
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Sat
7 miles? 7.5?? 1 hour? 65 mins? Do not know and will not stress. Forgot watch and went off known routes...It was an absolutely gorgeous run: a recovery run at recovery pace and recovery effort :cool:
The morning was mild, the sky was clear and the wind was asleep. More importantly, the legs played ball because I took a leaf out of NE's book and jogged at a 'nothing' pace. This in turn allowed me to stretch a recovery run to an hour or thereabouts
I wanted to take advantage of daylight and run along the cliff walk. Trouble is, shortest route there is 3.5km or thereabouts...and back, which takes up quite a bit of run time. The view of Bray to Killiney was utterly breathtaking from Raheen Park. I was seriously tempted to carry on to Greystones upon reaching my turn back point a mile and some along the trail. Instead, I bribed myself (stoppit, you know you do this too) with the promise of a return for the Full Monty on Sunday.
Sunday
12 miles or thereabouts trail run from Bray to Greystones. Another beautiful, mild and clear morning however a late night, vino, kids trick or treat sugar stash, lie in followed immediately by going running on empty at 11am left the legs a bit more sluggish than I would have liked. Plus the trail was jammers with Sunday walkers. That's what I get for lying in :rolleyes:
Had lots of thoughts about my first run on this route in July 2014, my first 'long run' in prep for DCM. It took me over two hours if I remember rightly. I was so bloody proud of myself as I tiredly baby-stepped the last 2k home along the Boghall Rd.
Weekly total 37.25 miles incl
1 mlr
1 introductory faster paced session
2 easy/recovery runs
2 pi$$ing about runs/walks0 -
log w/b 2 Nov 2015
Mon
Rest
Tue
10.5 mi hilly run incl 4x1k reps up Quarry Rd, Shankill, 1k rec jog back down.
I think the reps were 8% grade avg with some chunks 9 and 10%. Didn't put a watch on them but the whole turn around for each rep/rec was around 10 mins. Effort was certainly there!
This was an impromptu session in place of the usual Ballinastoe session (cancelled).
Wed and Thur
Rest, chicken pops have come to the 2yo so missed a recovery run and 3x (4x400) session @5pace.
Fri
Housebound since Tue afternoon and in the full throes of cabin fever. Pretty sure the 2yo was sick of the sight of me too as he greeted granny with extra gratifying enthusiasm
Grabbed the opportunity to do yesterday's session. Didn't have time to go to park so settled on a 1:30 stretch by the watch. Eyeballed a sign post on the southern cross rd and decided to use that or 1:30 on watch, whichever came first. Pulled up at the sign post in....1:30. Yes, I'm good
This cheered me up perhaps a little more than it deserved. I was not feeling any love on the warm up, strides or drills and was anticipating a slog. Funny enough, from the first rep, all these negative thoughts went out the window.
All reps except 7, 11 and 12 (1:26/7, 1:27/8, 1:28/7) were like clockwork: 1:30-32.
7 was an anomaly, probably started with a slightly quicker cadence. 11 and 12, I made an executive decision to push the boat out.
Recovery was 1:30 walk/jog after each rep with 3 mins between sets, but went straight into 3 min recovery immediately after no 4 and 8. Is that usual? I haven't really done sets before....I felt I was losing out on 1:30
I appreciated the 'set set-up', it broke what could have been a daunting number if reps into manageable chunks. The three minutes between sets was particularly welcome and was able to monitor effort levels as each set progressed. Overall, very pleased with the cadence/pace and effort levels on this.
8.25 mi T:
2.5mi w/u incl strides and a couple of drills
4 miles or so of session
1.75 mi v easy w/d
1 hour with strides on schedule for tomorrow and 2h on Sunday. Looking doubtful, will prioritise Sunday anyway.0 -
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Duanington wrote: »whats up next DG? Damn kids can be so inconsiderate !
Hi D, yeah I'm torn between 'glad they got it now' and 'but I got to ruuuuun' Next up (county xc) is not until December, so a quiet month of sharpening up in November. Hopefully I'll be allowed squeeze in Jingle Bells too, a week before. Then two or three more XC races in January. Plan to peak for these.
How's your recovery going? Any target for the half off your marathon training?0 -
Hi D, yeah I'm torn between 'glad they got it now' and 'but I got to ruuuuun' Next up (county xc) is not until December, so a quiet month of sharpening up in November. Hopefully I'll be allowed squeeze in Jingle Bells too, a week before. Then two or three more XC races in January. Plan to peak for these.
How's your recovery going? Any target for the half off your marathon training?
Nice one DG, good to get a solid month under the belt in the lead up. No target yet, I'll make a call closer to the day after getting back into training0 -
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log w/beg 9 Nov
Mon
Rest
Core DS set: 15 ea rep
Tue key session #1
6.75 mi incl 3 mile tempo, 19:07 (6:22/mi pace or ca. 3:58/km)
1.75 mi warm up incl strides
3 mile solo tempo on road, more 'uncomfortably' than 'comfortably hard'. I knew the initial effort and cadence were higher than ideal, it was difficult to gauge what with going into the wind and up a hill shortly after the start. Then, there was a drag downhill with the wind in my back which may have saved on effort but I used up my credit in pace :rolleyes: Overall pace was pretty even and effort was not as high as recent park run. (The parkrun was done after a high weekly mileage and no faster stuff.) Got a mild telling off from coachy for this tempo but he did mutter at the end that training might be paying off. If I'm being perfectly honest, the telling off was deserved in that I got the effort wrong from the start.
2 mi w/d
Wed planned KS#2 but.....
Enforced rest, more kiddie illness....plus child #2 still has some uncrusted chicken pox blisters so pretty much house bound most days
Thur KS#2
AM
7 miles:
2.5 w/u
12x200, 200 rec 'cruise pace' in local park on 1.5mi lap
1.5 w/d
Windy, meh. Effort, meh. Both these articulations no doubt related
PM
Just over 45 mins Recovery run planned *tick*0 -
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6.20 tempo pace, nicely. Probably overcooking it slightly but sometimes you just have to go with it.
Yes, I think you're right (about the over cooking bit), I'm still getting used to tempo running, in fact it's only since September that I've had any consistent progression with them. Practice makes perfect 0 -
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