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Every accomplishment starts with a decision to try
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For those of you who haven't had the pleasure this is woody, and those are the pleading 'please walk me' eyes
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Sunday 21st Feb 5.51 miles @ Avg HR 133
Treated myself to a lie in today, bliss, Obviously needed the rest. My brother is back in hospital so sleep hasn’t been great the last few days. Headed down to our own Cow Park to cheer on at the Women’s Meet & Train and delighted to say we won the race on home ground The DAC team put in a sterling performance. Gave a secret (:D) cheer to Bungy Girl as she worked her way around the course knee deep in mud and having a ball. #nutjob, well done you! I thought I had wrapped up against the elements but it turns out my ski trousers are not waterproof :rolleyes: so my running gear that I had on underneath was wet wet wet.
Headed straight up to the Pool on the Cabra Road and went for my 5 mile run from there, into the PP and back around via Hanlons Corner, not very pleasant, or comfortable, the quads were a bit tender. Back to the pool for a swim which I’ve been neglecting recently, lovely, followed by a sauna, even lovelier.. I was on my own in the sauna lamenting the fact that I never have any TBL type stories to tell when this guy walked in, in the tiniest, tightest swimming shorts and a body to model them well in, oooohhhh loveliest
I ended up staying a bit longer than normal (come on, you’d do the same!) I was about to leave when he got up, stepped down to the doorway and bent down to pick up his flip flops. I can’t find the words… 
WTD 48.7
MTD 130
YTD 318
Rotterdam: 49 days0 -
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Sunday 21st Feb 5.51 miles @ Avg HR 133
when this guy walked in, in the tiniest, tightest swimming shorts and a body to model them well in, oooohhhh loveliest I ended up staying a bit longer than normal (come on, you’d do the same!) I was about to leave when he got up, stepped down to the doorway and bent down to pick up his flip flops. I can’t find the words…
:eek::eek: Roaring laughing here AM so funny..... are you sure you hadn't thrown a coin there for him to pick up !!!! what an attention seeker bending down to get his flip flops !!!0 -
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Sunday 21st Feb 5.51 miles @ Avg HR 133
Treated myself to a lie in today, bliss, Obviously needed the rest. My brother is back in hospital so sleep hasn’t been great the last few days. Headed down to our own Cow Park to cheer on at the Women’s Meet & Train and delighted to say we won the race on home ground The DAC team put in a sterling performance. Gave a secret (:D) cheer to Bungy Girl as she worked her way around the course knee deep in mud and having a ball. #nutjob, well done you! I thought I had wrapped up against the elements but it turns out my ski trousers are not waterproof :rolleyes: so my running gear that I had on underneath was wet wet wet.
Headed straight up to the Pool on the Cabra Road and went for my 5 mile run from there, into the PP and back around via Hanlons Corner, not very pleasant, or comfortable, the quads were a bit tender. Back to the pool for a swim which I’ve been neglecting recently, lovely, followed by a sauna, even lovelier.. I was on my own in the sauna lamenting the fact that I never have any TBL type stories to tell when this guy walked in, in the tiniest, tightest swimming shorts and a body to model them well in, oooohhhh loveliest I ended up staying a bit longer than normal (come on, you’d do the same!) I was about to leave when he got up, stepped down to the doorway and bent down to pick up his flip flops. I can’t find the words…
WTD 48.7
MTD 130
YTD 318
Rotterdam: 49 days
Anymore of this Sauna chatter and you won't have to kick me out...l'll be off 0 -
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martyboy48 wrote: »I only came here to see how long to Rotterdam, and all I get is filth, pure filth
I don't know what you mean...
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Monday 22nd February 4 miles @ 10:29 avg HR 133
Glorious sunshine, pep back in my step, quads still a little tender but loved this run. Had the pleasure of witnessing the most stunning sunset on the way home too, winter is shedding her coat, bring on the spring!
Tuesday 23rd February 4.5 miles @ 10:44 avg HR 120
Another lunch run, another glorious day, headed to ringsend park, did a lap or two and back. Broadened my musical horizons on the way back listening to some suggested tunes
Wednesday 24th February: 13.5 miles @ 9:45 with 10@MP
em, oops. too fast….In my defense, before anyone goes bananas the instructions for this run were
Wednesdays session is 2 mile warm up and c/d. This is the first long continuous MP block. Concentrate on getting the right feel for the MP, you should feel strong, it should feel hard after 3-4 miles but not getting harder. Try to imagine running this for the full 26.2 (you shouldn't be flogged at the end). Try not to look too much at the watch as if you are a few seconds/mile down on your goal MP it doesn't matter: this will right itself naturally over the next few weeks.
So following the instructions I checked the watch during the first MP mile and not much thereafter. “it should feel hard after 3-4 miles” yes but it wasn’t uncomfortable at any stage and the hard part just sort of disappeared when I made a conscious effort to relax. I notice my HR was too high at one point but came back down.
The views coming through the park were breathtaking, the grass was covered with white frost as far as the eye could see, the trees looked magnificent against the background of the stunning blue sky and the sun, high over the city. I couldn’t stop for a photo, hope this does the job instead
I think I broke my half marathon PB by about half a minute on that run. I knew when I finished the MP section that I might break it and for a millisecond I was tempted to keep the pace highish for the last mile but sense prevailed and I stuck to my easy pace for the last 1.5 miles. Splits below.
Lap Distance Time Pace Elev HR
1 1.0 mi 10:37 10:37 /mi -12 ft 90 bpm
2 1.0 mi 10:38 10:38 /mi -9 ft 128 bpm
3 1.0 mi 09:22 9:22 /mi 1 ft 148 bpm
4 1.0 mi 09:17 9:17 /mi 1 ft 146 bpm
5 1.0 mi 09:16 9:16 /mi -2 ft 147 bpm
6 1.0 mi 09:33 9:33 /mi 18 ft 150 bpm
7 1.0 mi 09:27 9:27 /mi -28 ft 152 bpm
8 1.0 mi 09:41 9:41 /mi 4 ft 159 bpm
9 1.0 mi 09:36 9:36 /mi -16 ft 150 bpm
10 1.0 mi 09:09 9:09 /mi -18 ft 144 bpm
11 1.0 mi 09:18 9:18 /mi -58 ft 151 bpm
12 1.0 mi 09:30 9:30 /mi -76 ft 149 bpm
13 1.0 mi 10:27 10:27 /mi 14 ft 147 bpm
14 0.5 mi 06:32 11:04 /mi -12 ft 148 bpm
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Wednesday 24th February: 13.1 miles @ 9:45 with 10@MP
The views coming through the park were breathtaking, the grass was covered with white frost as far as the eye could see, the trees looked magnificent against the background of the stunning blue sky and the sun, high over the city. I couldn’t stop for a photo, hope this does the job instead
Lap Distance Time Pace Elev HR
1 1.0 mi 10:37 10:37 /mi -12 ft 90 bpm
2 1.0 mi 10:38 10:38 /mi -9 ft 128 bpm
3 1.0 mi 09:22 9:22 /mi 1 ft 148 bpm
4 1.0 mi 09:17 9:17 /mi 1 ft 146 bpm
5 1.0 mi 09:16 9:16 /mi -2 ft 147 bpm
6 1.0 mi 09:33 9:33 /mi 18 ft 150 bpm
7 1.0 mi 09:27 9:27 /mi -28 ft 152 bpm
8 1.0 mi 09:41 9:41 /mi 4 ft 159 bpm
9 1.0 mi 09:36 9:36 /mi -16 ft 150 bpm
10 1.0 mi 09:09 9:09 /mi -18 ft 144 bpm
11 1.0 mi 09:18 9:18 /mi -58 ft 151 bpm
12 1.0 mi 09:30 9:30 /mi -76 ft 149 bpm
13 1.0 mi 10:27 10:27 /mi 14 ft 147 bpm
14 0.5 mi 06:32 11:04 /mi -12 ft 148 bpm
Great run and the sun rise sounds amazing.
The temp was showing -5 when i was leaving home this morning so fair play for running in that weather..
Your 10m @ Mp = avg @ 9.25 = great pace = 4.06 marathon
;). . . just saying!!! 0 -
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Great run and the sun rise sounds amazing.
The temp was showing -5 when i was leaving home this morning so fair play for running in that weather..
Your 10m @ Mp = avg @ 9.25 = great pace = 4.06 marathon;). . . just saying!!!
I didn't notice the cold, warmed up fairly quickly less of the 'just saying'!!Ah, FD, you're a gas woman. And this is the session you'd been worried about a few days ago? Talk about a dream session!
Remind me what your A and B goals for Rotterdam are (were!)?
Goals stay as they are but thanks R, it went much better than I had hoped, I am a worry wort...Magnificent run. Really great going. Wednesday morning working out really well for you. Another superb morning.
thanks A, it's mad, kudos for the weather is going to my mum, I can almost feel her with me on those runmutes 0 -
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Some going to do a half marathon PB in training!!Well done AM, some going, well done on PB, lots more to come.:)Bungy Girl wrote: »That's super going, FD! TTT and sticking to the plan really paying off. Well done!career move wrote: »That's brilliant. Well doneBank this, and how you feel, FD. Magnificent session and great control.
thanks guys! am still buzzing 0 -
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Fantastic!!! So you got a HM PB, incl warm up and cool down?! :cool: :cool:
yup about 25 seconds on my Chicago HM in June 15, I did the whole 13.5 miles today 3 mins faster than the Rock N Roll half last August, 6 months ago I've just realised that! after that race I swore blind I was never running longer distances again.. 0 -
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Hey FD, I meant to ask you how the practice breakfast went for you before last weeks LR.
For Rotterdam, I'm thinking of doing overnight oats as I'm not keen on the instant porridge (but i should probably try them)
I use this recipe a few times a week
I put 2 scoops of porridge oats and 3 scoops of milk, almond, coconut or just full fat cows milk into a jar and then I usually add raspberries, blueberries almonds/cashew nuts/ sunflower/ pumpkin/ Chia or mixed seeds and some linseed in on top.(you can add combination of any fruit, berries or seeds you like)
Mix it all up, screw on lid and leave "ovenight". Next morning it can be eaten straight from the jar!!
I put it in the fridge overnight and i like to take the chill out of it in the morning but it can be eaten cold either. Here's hoping there a mini fridge in the hotel room.
There is no way for me to answer this without revealing just how crazy obsessive careful I am...
I'm sure FBOT will have a field day with this!
The breakfast practice was perfect and am satisfied that's what I'll have on the day. Your recipe looks great! I just needed to make my breakfast choice as simple & stress free as possible, this way I don't have to worry about the milk (there's a story there) or access to a microwave. There's only so much we can bring through security too (I've mentioned before that I'm a worry wart right?)
Email the hotel and ask about the fridge, that sort of unknown would keep me awake for a week... 0 -
There is no way for me to answer this without revealing just how crazy obsessive careful I am... I'm sure FBOT will have a field day with this!
The breakfast practice was perfect and am satisfied that's what I'll have on the day. Your recipe looks great! I just needed to make my breakfast choice as simple & stress free as possible, this way I don't have to worry about the milk (there's a story there) or access to a microwave. There's only so much we can bring through security too (I've mentioned before that I'm a worry wart right?)
Email the hotel and ask about the fridge, that sort of unknown would keep me awake for a week...
All seems pretty normal there, AM....although let's explore this milk issue a little more just to be sure 0 -
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All seems pretty normal there, AM....although let's explore this milk issue a little more just to be sure
I'll think I'll quit while I'm ahead and keep that one in the *secrets* box :pac:
When you say 'normal' of course you mean 'normal for a runner' not normal like the rest of the world, right?0
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