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Starting at the Very Start
Comments
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Hi Fifa, late to the party here too. I hadn't looked at your log previously so I wasn't aware you were in Mayo.
Very well done on the pb on Sunday. You've made great progress in the last while, more to come no doubt but you must be patient.
I was in that race on Sunday. You may be overstating the hills :-). It was a bit bumpy alright.
Have you considered the Castlebar fit4life group. It's organised through Mayo Ac. I can promise you if you go along you'll get a great welcome and meet runners of a similar level to yourself.
Don't be shy about parkrun either. I regularly run or volunteer at Westport but Castlebar is a nice event too. I doubt you'll be last if you come to either.
Hey!
Haha I drove those hills again yesterday and they seemed a lot smaller! I've never run anything other than a mild incline so felt like a lot
I've considered fit4life... A lot! Got as close as to message them to find out more about them! Between work and lack of confidence I've wimped out of going everytime but I might consider it soon, the plan I'm following has some longer runs coming up so company would be great.
Definitely gonna try the park runs down here soon, Sunday has given me a bit of confidence that I'm not the worst runner in castlebar, only close to it! I'll get to Westport too... Such a lovely place, would love to run around there! 0 -
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Wednesday 16th March
5km
43.05
Another slow 5km! Nothing exciting. But this weather definitely beats the snow and rain of a few weeks ago!
Friday 18th March
6.5km
57.39mins
Had planned to do the fast session for this week today post call, but legs felt tired and heavy after a busy night. So swopped if with tomorrow's 4miles. As always nice and slow. Days like today I'm so glad that I started this
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Saturday 19th March
6x400m 1mile pace
Splits: 6.15, 6.46, 6.47, 6.43, 6.50, 6.39
Had to squeeze this one in early on Saturday (well at 11am! Early for me on a Saturday) The first one I raced off and then was wrecked after about 100m and limped to the end, wasn't much slowing left to do when the recovery came! Managed the rest of them a lot better, even thou the times look worse they were steady throughout. If I'm completely honest with myself probaby could have pushed a little bit harder on a few in the middle, but got better at judging things by the end. Was a little bit disappointed again when I saw the paces, but had a look at McMillan and its pretty much on the money for the paces they suggest. 7km in total including warm up and cool down. Went for a 3km walk later in the evening too
Sunday 20th March
10km
86.15mins
Was worried about this one all week, only the 3rd time I've done this distance and never after putting in a heavy (for me!) mileage week! Added to that I went for a 6km walk this am on the Westport green way. Headed out at 5pm and realised if only had a scone and half a cake all day... Not great preparation
The run wasn't as bad as I thought. It was more the mental side of having a much bigger number to count down from than usual! Tried to forget the beeps and just run. Got there in the end, although there was stages I was probably almost going backwards
Total of 33km this week. Have the half way test on Friday so looking forward to that, great cause too, fundraising for motor neurone disease charities, of anyone fancies a race on good Friday! Will mean a bit of re-jigging of the week as the plan has the race on the Sunday0 -
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Tuesday 23rd March
5km
44min
Had to squeeze this one in post call and before a train to Dublin. Just as I got to sleep after work someone started jack hammering outside my window... So no sleep! Seriously felt the lack of rest in my legs and body during this one, spent every second praying for it to be over!
Wednesday 24th March
35min tempo run
Very virally this morning, which probably explains feeling so bad yesterday. Left this run to the evening in the hope id feel better, did a bit but not much. Between that and knowing how disappointed I was with the last tempo run this one had me nervous!
Decided to be brave and aim for 10mins easy, 15mins hard and then try to up the pace again for as much of 5min as I could, 5mins warm down.
Averaged 8.50 for the first part, 7mins for the second and 6.44 for the third. Delighted that I got the full five mins, wasn't expecting to be able to hold the higher that long. Didn't look at the watch except to check the time, so was happy enough when I checked the paces after.
One thing I worry about, is that in a 5km race I'd have to hold these speeds for a full 5km to get a pb, don't know how that will ever happen
Feeling this run in the legs now
So the good run this Friday in st Anne's park. Would love another pb but 3 in 6 weeks might be a lot to ask for! I raced 2 weeks into this plan so this might come round a bit too soon. We'll see how it goes, will be a nice morning with family running too for a great cause anyway 0 -
One thing I worry about, is that in a 5km race I'd have to hold these speeds for a full 5km to get a pb, don't know how that will ever happen
My average pace for my 5k pb is a pace that I would struggle to hold for 1km in training. I don't know what it is about races, the adrenaline, the people around you, just sheer determination, or whatever but you'll surprise yourself!0 -
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Friday 25th March
The Good Run, St Anne's park
5km
34.21mins
6.43, 7.02, 7.15, 7.18, 6.57
Headed over to st Anne's park this am with my mum and her friends. Been feeling rough all week and this morning was worse so didn't think that a pb was too likely.
Got over nice and early, got the numbers no hassle, bitta walking for a warm up and some chatting. I've never not been on my own for one of these so the company was brilliant; always been very jealous of people there with friends/family at others!
This was a 2 lap course around st Anne's park. So we set off, found a pace when the crowd spread a bit. Felt tired and the legs felt heavy but got into it after a while. After what felt like ages the watch still hadn't beeped, realised then that I hadn't got autolap turned on, hence no splits! Damn! Made it a bit tougher having to look at the watch rather than be told, so just tried to ignore it. Keep going around the same pace, not really sure what, for the rest of lap one. Was starting to struggle and by the second stretch up the avenue I felt I was slowing and starting to struggle, looked at the watch and was at 7.50. Tried to pick it up bit didn't feel like there was any energy there at all.
Rest of the race felt horrible, like I was going really slow, and all chances of a pb must be out the window, glanced at the watch again, 7.20. Realised we were close to the end so tried to pick it up, saw the clock at the end and was only 34.00mins... So maybe not as bad as I thought. Managed a half decent sprint to the end and crossed in 34.31 (no chip times so above is my watch).
At the end I was certain that the course must have been short and that's why my time was so good! Measured 4.83 on my watch so I left happy with not the worst time ever but not celebrating a pb. Went for a lovely coffee where a lot of people were talking times but didn't hear one mention of a short course. So I've since decided that it must have been ok... And I just need to be a bit less hard on myself (although if someone smarter than me said it was a bit short I'll happily hand my pb back til next time!)
So yay!!!!!!!!!!!!!! Breaking 35mins is something I've been trying to do for ages, feels like a monkey off the back big time hopefully onwards and upwards from here!
On the race itself: fantastic!!! Organised really well, great atmosphere, great cause (hope they made a good amount out of this!) and a nice goody bag at the end! Will definitely be back next year 0 -
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Sunday 27th March
5km
45.26min
Spent the morning at the Easter Rising parade, great morning knew that if I didn't head out this afternoon next opportunity would probably be Wednesday so headed out before dinner.
Got 5km done; at the slowest pace ever! Legs were stiff and tired. Stopped half way to stretch for a few mins and felt better on the way back.
Might be able to squeeze in a run tomorrow between a trip to the gpo and train to castlebar; but if not I don't think an extra days rest will do me any harm 0 -
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Friday 25th March
The Good Run, St Anne's park
5km
34.21mins
6.43, 7.02, 7.15, 7.18, 6.57
So yay!!!!!!!!!!!!!! Breaking 35mins is something I've been trying to do for ages, feels like a monkey off the back big time hopefully onwards and upwards from here!
Just catching up here. SO delighted for you FIFA! Your consistency is paying back big time. Great to see the significant improvements. Keep it up!0 -
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Thurs March 31st
5km
44mins
Another slow easy trot around castlebar. Legs a bit stiff and sore after yesterday. Nothing too exciting about this!
Finished March with 119km... More than January(70) and February (30) put together. Add to that 4 mins off the pb I started the month with, not a bad month at all. If only they were all like this! 0 -
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Friday 1st April
5km
45mins ish
Got back from Mayo early so managed to squeeze in a run I thought I'd have to miss. Apart from the rain was a lovely run, watch battery died so Garmin thinks I only 3.3km, knew the route and added a bit on to make sure I got to at least 5
Sat 2nd April
7x400m at 1mile pace
Split paces: 6.10, 6.37, 6.29, 6.11, 6.20, 6.42, 6.58
Fast becoming my least favourite type of run! Have done the previous 2 around castlebar square which is conveniently 400m. Headed off for warm up trying to find somewhere similar. Best I could find was the local green which isn't 400m and isn't completely flat!
Did the first split along a path that was 200m planning on coming back on myself but couldn't face it so kept going down a bit of a hill, about 100m of the interval, not too steep. Tried to vary what direction I was doing them in to even things out, in the end did 3 going down, 2 up and 2 flat. Can't remember the order though. Not sure how much the hill affected the times.
Again I struggled with starting at a pace that I could continue for the full distance, got better at it towards the end, but this is something I've struggled a lot with each time I done the session, and it doesn't seem to be getting much easier
8.46km in 75mins altogether0 -
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The Muppet wrote: »I'm not mad about sessions myself . I always doubt I can actullay do them as per the plan .
I usually enjoy then after the event though and I think they make a big difference to the effectiveness of the training.
Enjoying the log . Any parkruns planned?
Think you hit the nail on the head there, after struggling big time with the first one of these they've petrified me when I see them coming! Only one more left on this plan afaik, thank god!
Agree with them helping thou, the races I've done since starting this plan I've always felt like I kick on for the last .5km no matter how tired I've been, I think this session is definitely a big part of that
No parkruns planned for the moment. Tomorrow will be the last run of week 5 of 8. I've signed up for the remembrance run in town for the last week of this plan. All the weekends between now and the end will be filled with longer runs. I think I'll try a Parkrun the week after that, the easiest way to see what improvement Iv made will be doing malahide again 0 -
Sunday 3rd April
6.5km fast
7.5km total
Splits: 8.02, 7.26, 7.25, 7.43, 8.01, 8.13, 7.32
This session had petrified me all week, hence why it was (stupidly) left to the very end, after 4 days tough running.
Decided to ignore the watch and just go harder than usual, to just before out of breath as suggested by Hal hidgon. In reality my legs were tired and sore so kept me a little bit slower than planned.
1st split includes 500m slow so isn't realiable. Happy enough with the rest of them. Was struggling for the end, but managed to kick on a bit to keep the last 500m under 7min/km. Done 500m cool down on absolute jelly legs! Tough run but feels great to have it done!
Well earned break tomorrow (if I do say so myself) and start week 6 on Tuesday 0 -
Tuesday 5th April
5km
43mins
On leave this week, mostly to study. Pulled myself out of bed and was out running by 8.30am... Anyone that knows me would tell you that's a miracle. Nothing exciting here. Slow and steady.l, legs felt a bit stiff and tired still from the weekend
Wednesday 6th April
40min tempo
4.95km
Again out of the house by 8.30, I don't know what's happening to me Aim here was 10min slow, 20 faster, 5 fastest, 5 recovery.
Worked out at:
10mins at 9.10min/km
20mins at 7.29
5mins at 6.56
5mins at 11
Again legs felt a bit stiff and tired. Thought the 20 min segment would never end, looked at the watch fully believing I was at least half way there... After 3 mins The wind at malahide estuary was fairly strong this am so played havok with the paces I'd say, although effort stayed fairly constant. One thing I need to work on with these (and all my speedier stuff really!) is getting a pace I can hold on to for the time, rather than speeding away and limping to the end! Definitely wouldn't have been able to do this session 6 weeks ago thou 0 -
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Maximus Alexander wrote: »You did a 10k last week, 7 miles is only another k or so. You're well able.
Just take it nice and easy.
Thanks! Nice and easy is definitely something I can do 0 -
Saturday 9th April
8km
67.55mins
Splits:8.45, 8.46, 8.53, 8.29, 8.16, 8.43, 8.26, 7.40
Not much to say about this except that it was probably my most enjoyable run to date. Sun shining, nice surrounding, with my music playing. Everything felt good and the km's ticked away without me noticing. Didnt look at the watch once and didn't want to stop at the end 0 -
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