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The Four Year Plan
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Today was rest day and I didn't need to be in the office super early so took advantage and spend extra long on stretching and rehab this morning, feel my ankles are a weak link so have added in some standing on one leg balance thingys. Also foam rolled and then had hot bottle to ease out an tension in back at my desk.
It is the end of the month so lets try a table....
|2015|2016
January|?|52.32
February|?|93.96
March|13.65|67.25
April|70.77|
May|27.41|
June|123.11|
July|52.36|
August|20.24|
September|17.53|
October|21.75|
November|11.03|
December|12.29|
I may have done more than 13 in March last year but my records are incomplete. Either way, I am definitely doing better this year
Had about a week of not running this month hence down on Feb but I did have a PB so can't complain really! 0 -
Week Beginning 28 Mar: round up
Back to a bit of normality this week.
Monday
Short hills - new experience for me, not entirely sure I was doing them right but hopefully they served some purpose. In any event it was a nice evening for a run with OH. 6KM
Tuesday
AM: Strengthening
PM: Swimming
Wednesday
Intervals - see report and comments above. 6.14KM
Thursday
Easy run in the evening 6.1KM
Friday
Rest Day
Saturday
Such a lovely run Saturday morning. Was full of beans after a nice sleep, ran from home to Marley Park and did the park run, followed by some choc milk and a taste of various stuff that OH was eating in the market. There was actual Blaas
Splits as follows:
1. 5:45 - too fast
2. 6:10
3. 5:56 - too fast AGAIN
4. 6:03 - too fast WTF
5. 6:32 - more like it, there was also some hills
6. 6:19 -
7. 7:06 - this had a tiny bit of walking as I waited for the PR to go
8. 6:45 - Start of pr and the crowd coupled with slight incline, kept me slow - felt like I could have run at this rate forever.
9. 5:57 - crowd dispersed a little, still felt great
10. 6:06
11. 6:18
12. 5:33 - gave myself permission to go faster for the last KM of PR
13. 5:53 - too fast for cooldown!
But in my defence I did walk around a lot at the market and stuff after I met OH so am sure my legs don't know the difference between moving to cooldown and moving to eye up various foodstuffs.
Really enjoyed the PR - there was this amazing woman running pushing not one BUT TWO children in a buggy. I think she is wonder-woman in disguise. I did tell her I thought she was great when I chatted with her briefly after the token scanning etc. I hope I didn't embarrass her but I was really in awe!
Sunday
No running today but am home so did a 10k walk with my mum, in the rain. Miles in the rain definitely count for more than ones in nice conditions - right!
Project strong and stretchy
Pilates 0/1 - and will miss it again next week cause not in Dublin on Monday
Morning stretches 6/7
Back rehab exercises 6/7
Swim 1/2
Strengthening Routine 1/2
Totals:
Week - 31.17 km (4.4 last week - highest week so far)
Month - 67.25 for March; 13.02 Apr so far
YtD - 226.5 km
Next week...
Monday - take advantage of Waterford's hilly landscape and take in some hills on easy run; Wednesday 7 x 400 (@1500 pace); Thur 5k easy; Saturday 14 - 16k lsr; Sunday long walk or 5 - 6k easy. Also 2 x swim; 2 x strengthening; daily stretching, rehab and plenty of foam rolling.0 -
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The running gods just do not want me to have a successful intervals session! :mad:
Plan - 7 x 400 with 2:30 cool down - aiming for 2 - 2:15/400 with 2 k ish w/u and c/d
Actual: Almost 3k nice slow warm up in lovely sunshine; followed by 5 x 400m fairly consistent pace despite wind in face for every second one, they were tough and I needed the recovery but I felt in control; followed by a warning of the coming of the apocalypse in the form of hailstones. I don't mind running in the rain but I draw the line when I can no longer see and my face is being pummeled by not so tiny balls of ice - last two reps abandoned due to adverse weather conditions
just over a k cool down.
Then to top it all off, the showers in the sports centre were freezing!! Well except for that 45 sec where they lulled me into a false sense of security and I added shampoo to my hair! :rolleyes:
Will add splits later when I have my connection lead thingy for watch0 -
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Interval Splits
Warm Up: 2.81 @ avg 6:40/km
Splits with 2:30 min recovery
1. 1:39
2. 1:43
3. 1:41
4. 1:53
5. 1.42
First one was a little fast but happy enough with the others. 2 and 4 were into the wind, it had picked up by round 4 in preparation for the hailstones!
Cool down: 1.11 @ avg 6:23/km0 -
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**dusts off log...
The rest of the week was a washout running wise. Lack of sleep and deadlines left me absolutely exhausted and ended up skipping running for the rest of the week, largely in favour of sleep!!
Week Beginning 4 Apr: round up
Monday
In Waterford, threw in some hills to run - enjoyable - 6.8km
Tuesday
Am sure I stretched but that was about it I think
Wednesday
Intervals - see report and comments above - damm you weather gods! :rolleyes: 7.5k
Thursday
AM: Opted for sleep instead of run
PM: Didn't get home till after 10 so no run
Friday
Rest Day but feck all sleep
Saturday
Did stretch, foam roll etc but body felt so exhausted that I couldn't face run.
Sunday
Again no running - turned off alarm, had lie in and got brought breakfast in bed - slept many hours but still needed coffee to shake zombie feeling.
Project strong and stretchy
Pilates 0/1 - I know, I know...
Morning stretches 5 or 6/7
Back rehab exercises 5 or 6/7
Swim 0/2
Strengthening Routine 0/2
Totals:
Week - 14.26 km (31.17 last week)
Month - 27.28
YtD - 240.8 km
Next week...
Be super strict about getting to bed on time. Although not sleeping great at the moment, keep waking up etc but maybe if I get back in a routine that will improve.
Running wise - easy runs Monday, Thursday and Sunday; Speedy stuff Wednesday and LSR Saturday. Sunday's run might get switched for a long walk
Usually stretchy stuff and rekindling affair with JD Challenge.
Priority is sleep!0 -
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Plan this morning was 10min easy w/u; 15 min at 10k pace; 10 min easy c/d. I forgot to put the workout on my watch but figured I can remember 10, 15, 10...right? Right? :rolleyes:
Lovely morning to be out, first 10 min nice and slow and easy, really concentrated on keeping it slow and pace was in and around 6:15 - 6:30 min/km so seem to have succeeded. A little after 10 min into it all, I picked up the pace. Haven't run a 10k in years but figured if I was able to do 5k in 26:3x that I could probably do 10k in 55 min which would be 5:30 min / k marginally slower than 5k. First glance at watch said 4:xx clearly far too fast, slowed down a bit although I never slowed to 5:30 - was more in and around 5:15/5:20 for the section.
Still need to work on mental strength 'cause I was feeling fine, working hard but feeling okay about it, until I turned a corner, glanced at watch and knew I was nearly finished this section - was like shut-down which led to dodgy mental maths and me finishing this section a minute early
Cool down was another slow easy pace back to house. Because I was concentrating on time, only realised after I pressed stop and save that I was at 5.97km - was tempted to press go again for the 300 m but sense prevailed. Don't have watch lead with me so will put splits up later, after I have done JD Day 3 and some foam rolling.
Tomorrow 4 - 5 easy in the morning and a few lengths of pool and sauna after work.0 -
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I am - just a case of running myself into the ground; burning the candle at both ends and other clichés. I know better, I just don't listen to my own advice. :rolleyes:
My main issue right now is that my lower back, already not enthused with my desk bound life, REALLY DID NOT ENJOY the few days in bed, so super extra attention being paid to stretching and rehab this week.
How are you getting on? Feeling better? For someone "resting" there seems a fair amount of activity on your log
It seems I'm entirely allergic to resting the only thing I'm officially banned from is running !! I'm feeling great thanks SL, looking forward to catching up with everyone on Sunday and meeting new boardsies too 
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It seems I'm entirely allergic to resting the only thing I'm officially banned from is running !! I'm feeling great thanks SL, looking forward to catching up with everyone on Sunday and meeting new boardsies too
Worse things you could be allergic to in fairness! Make sure to mind yourself though and not over do it! Also looking forward to Sunday - feel my running ventures should be more sociable than at present.0 -
Thought I probably ought to include some running on here. Was starving by time got home so shoved a few crackers in my mouth and headed straight to my runners. Dragged OH with me. Walked to local park (750m away - I know this from previous ventures) started watch and running. First km, was grand, felt okay, kept it nice and slow and conversational. OH was starting to feel it a bit (he still on the C25K programme, he not very dedicated) so we walked for a short while before running another lap of park and heading for home.
All in all 3.02k @ avg pace 7:07 but that included the walking bit in the middle - pace was around 6:35 min/km for the running I think. Ill effects of bug are easing I think, like energy wise I felt okay although wouldn't have been up for any speedy work. Stiffness in lower back/pelvis is still there although as eased considerably since the weekend and again keeping it slow was good. Hot water bottle will be my friend for next few days.
Stretching when got home as well as the stretching, rehab exercises and foam rolling this morning.
No running tomorow - off to a conference with my first ever entry in academic poster session - was too chicken to submit an actual paper! 0 -
Thursday 5 May
AM: Stretching, Rehab and tennis ball v bum
circa half hour downhill cycle to conference - I had forgotten how terrififying cycling in Dublin at rush hour is and the traffic wasn't even that busy!!
PM: I have to cycle home again, reckon it will take longer as I mostly rolled here Hopefully will get home in time to spend some quality time with my foam roller
tomorrow - more running planned0 -
Friday 6 May
So conference wine yesterday evening/night plus late night/early morning combo meant no running today. I did cycle half hour x 2 so at least that is something. I must learn how to say no to free alcohol though.
Tomorrow there is a walking field trip at the close of conference which is rumoured to end in the pub so prob won't run if I am honest with myself. But that okay, next week is the return to routine, this week was just return to moving.
Worked out paces after Nop's post on mentored thread - flipping heck, so slow!!
PMP (for 4:30 finish time): 6:20/km
Easy: 6:50/km
LSR: 7:00/km
Rec: 7:15/km
This is gonna take a bit of getting used to.
Sleep now, giving paper in the morning 0 -
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how's your hydration SL? it is getting warmer! (relatively speaking!)
Strange you mention that I probably haven't drunk as much as I normally would the past few days. I also think I don't eat enough at lunch time given how late dinner tends to be but without a microwave I rely on salads and it's hard to make a salad substantive - delicious, sure no bother but substantive, not so much.....wanders over to cooking forum for inspiration. 0 -
Strange you mention that I probably haven't drunk as much as I normally would the past few days. I also think I don't eat enough at lunch time given how late dinner tends to be but without a microwave I rely on salads and it's hard to make a salad substantive - delicious, sure no bother but substantive, not so much.....wanders over to cooking forum for inspiration.
Pasta, rice, quinoa says she who doesn't include any of those in her own lunch !! Avacados too and mixed nuts all help fill out the lowly salad. I've been trying recently to make lunch my biggest meal of the day and just have supper at night - I'll get there eventually!! 0 -
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