But its cold outside

Thanks folks, its great when I manage to surprise myself!!

Firedance wrote: »

congrats!!! that's brilliant what's up next? are you doing Dunshaughlin or either of our two races?

What's Next?? well I definitely would love a crack at the 5k & 10k PB but I'm away on holidays for middle 2 weeks in June so I will miss Dunshaughlin and reckon the running will all be easy running if its very hot (South of France in June?? no idea, we hit a heat wave in Italy last year so will just have to wait and see!!) Clonee 10k is a possibility!!!

time to revisit my PBs and see whats what!!


Distance| Current PB|When
5km|23.21| June 2013 - Bohermeen
6km|27.56|May 2016 - Navan
5m|40.06| June 2012 - Irish Runner,Race Series, Phoenix Park
10Km|49.58| June 2013 - Dunshaughlin
10m|1.21.57|Feb 2016 - Trim
Half m|1.48.45| March 2013 - Meath Spring Half -Bohermeen
Full| 3.55.25| April 2016 - Rotterdam

There's plenty to be chipping away with there for the moment.

Not 100% committed yet but Hopeful of doing Dublin marathon and i've signed up for the 3/4 marathon in Longwood early Oct to keep me motivated!!!

Plan for the Week
Mon| Tue| Wed| Thur| Fri| Sat| Sun
Rest| 5m Easy| 6m Steady| 5m Easy| Rest| 1m wu, 4 x 1km @ 4.40, 3min rec, 1m CD| 9m Easy

Im going to have to do some Maths and work out 4.40 in mph!!:o

Monday 16th May
Plan Rest
Actual Rest I took a complete rest day and skipped the Kettlebells class and just rested the legs as i don't want to make them worse, they were feeling much better today anyway. 18 years married today:eek:

Tuesday 17th May
Plan 5m Easy
Actual 5m Easy

Working from home so got the dog and headed out in the sunshine as I knew the rain was forecast for later in the evening!! Lovely relaxing very easy run, no issue with the legs. followed it up with plenty of stretching and my Kettlebell home program. I started the 30 day challenge for Athletics for strength & Mobility with Kinetic Revolution.
Stage 1 - 6 days doing Basic Mobility & Balance Training. I'm hoping this along with the Myrtl program I'm doing will strengthen the hips & glutes and will lead to less injuries in the long term.

10.03, 10.06, 10.04, 9.50, 9.57
Total 5.03 in 50:15 @ 10.00

I brought the kids to the athletics training last night and god love them they got soaked. They have County Relays tonight so needed the practice. Not sure if i'll manage to get my run done today as I'm on Cheerleading duty. the youngone arrived in to the kitchen at 7.30 this morning "Mammy I'm so looking forward to it, but i'm not" she's 7 but running under 9 relay, it will be fun!!;)

WTD: 5.03m
MTD: 58.39m
YTD: 651.56m

Wednesday 18th May
Plan: 6m Steady
Actual 0 m (3 hrs standing on the trackside:eek:)

As feared I didn't manage to fit in my run before heading for the County Juvenile Relays in Claremount stadium in Navan with Rathkenny AC's 2 newest members!!!
My 7 year old was so worried about dropping the baton that she was shaking with the fear(and the cold) when we arrived, so we had to get onto the track and show her the different things about zones etc, It would have been easier if the coach said nothing about zones to the U9 team!! anyway she had a great run and she loved it!! She was giving out she couldn't do any more races!!!

Long wait for us then while her brother went in the U12 & U13 relays. He wasn't happy doing u13 as hes still 10 but he wa son the team so went with it!! They drew lane 1 and he was on the first leg and he did his best but didn't like the inside lane but he gave it his all. About 2 hrs later, he was doing 3rd leg for the u12 and had a better lane , lane 4. He was handed the baton in 3rd place and from the other end of the track(as he was suppose to be doing 1 leg again) i watched with pride and amazement :eek: as he caught the guy in 2nd place and stormed past him to hand over well clear in 2nd position. They finished in 2nd place but came 4th overall as it was all done on time!! He was on a high afterwards and this was a big deal for the two of them as they only joined the club last week!! 10pm by the time we got home!!


Thursday 19th May
Plan 5m easy
Actual 6m steady

Got out for this with the dog mid morning and the rain had stopped, fair auld breeze but nice and warm. The pace in the first mile was fine but in miles 2 -4 the were a bit all over the place with the hills, and turns over & back to add the distance without going past a house with dogs!!! so i gave up looking at he watch and just went with steady feel and it ended up much better.

9.30, 9.21, 9.24, 9.34, 9.25, 9.23, 9.28(.10)
Total 6.10 in 57:32 @ 9.26

Afternoon spin to Monsatervin to see my insoles man and he is delighted with my progress. He is removing the lift from my left insole as its no longer needed and this is whats causing the few issue with the legs at the minute, especially the left one.

When i went to him first 4 years ago my alignment was so bad, my knees were touching when i stood up straight and now there is about 3 ins of daylight between then and my pelvis is perfectly aligned!! So happy days and they insoles will eventually be removed.

Headed straight back to Navan in time for a very enjoyable kettlebells class. Hamstring were a little tight but the class loosened them out and no issue with them since.

Friday 20 May
Plan Rest
Actual 5m Easy

Playing catch up and nearly didn't go our for this because I'm a lazy arse by nature, but Community games athletics on tonight so wont get out at home!! After reading about the running on grass on the Novices thread and always saying i will do it but end up back on the road, I decided to head over to the Polo grounds and do the run there, all really slow and relaxed!! The first mile over registered very fast but honestly i wasn't going that fast!! Really enjoyed this today and must do it more often!!! Plenty of wind and it tried to rain a few times but overall a nice warm day and lovely for running!!

8.26, 10.15, 10.13, 10.06, 10.01, 10.04(.14)
Total 5.14m in 50:23 @9.49

WTD: 16.27m
MTD: 69.63m
YTD: 662.80m

Plan for the Week

Mon| Tue| Wed| Thur| Fri| Sat| Sun
Rest| 5m Easy| 1m wu, 6 x 600m @ 7.30 pace, 2min rec, 1 m cd| 5m Easy| Rest| 20mins Rec| 5k Race

Monday 23rd May
Plan: Rest
Actual: Kettlebells

I had a very interesting afternoon appointment at the Saucony Stride Lab at Amphibian King in Bray. I needed a second pair of runners and i was waiting until after my visit last week to Mike Davis before getting them. One of the pairs he recommend was Saucony Ride and seeing as I've worn them before i knew i would get them. So decided to see what the Stride lab showed up.

My daughter always tells me i run funny :eek: and i knew she had a point, so was looking forward to this.

1. Overall i have very good posture(which is huge improvement for me) but i tend to be too upright, i need to lean slight more forward when I'm running.

2. Both of my knees collapse inwards, the left a little more so and it leads to my ankles rolling in. I have to do single leg squats to address this for starters and them look for more detailed exercises.

3. My left hip is perfectly aligned and doesn't drop but my right hip drops slightly and i have to continue to do my hip strengthening exercises but do a 70/30 split on the right for the moment. I also have to fire up the glutes & hip flexors before i run to try increase my range of motion for a longer stride.

I got my New runners and a better understanding of why I "run funny":P

Back home on time for another great Kettlebells class. We were in teams of 7, 1 resting station, 1 running, 2 x k'bells, 3 x cardio.
Delighted with my progress since Nov, moved from 8kg & 10kg K'bell to 14kg & 16kg, but still on a 12kg for one exercise , shoulder press, but will get there!! Buzzing after the class:D

Tuesday 24th May
Plan 5m easy
Actual 5m Easy nearly naked:eek:

After reading about the Naked challenge yesterday, I decided to give this a go. Seeing as i have been trying to slow down my easy runs but I am a slave to the watch this was going to be a challenge. Had to make a birthday cake with the youngest for Granddad when i got home so while it was cooling I hit the road with my trusty sidekick. I set the watch to distance and locked the screen so no peeking!!
I got into my easy pace and then i consciously slowed it some more, i felt very comfortable and when the first mile beeped in I had a quick glance and it showed 10.23. Continued to keep it slow and kept the pace going on the hill, i usually end up chasing a certain lap pace after this hill, but i just kept it nice and slow. i enjoyed the run and didn't bother with the watch anymore until i got home. I was pleasantly surprised that the nice slow pace didn't feel too slow and will definitely do this again for my easy runs.

10.23, 10.25, 10.26, 10.22, 10.20, 10.32(.22)
Total 5.22m in 54:11 @ 10.23
RHR = 53

Wednesday 25th May
Plan: 1m wu, 6 x 600m @ 7.30 pace, 2min rec, 1 m cd
Actual:1m wu, 6 x 600m @ 7.30 pace, 2min rec, 1 m cd

Had to take two of the kids to the Dentist this morning so decided to do this before collecting them from school at 10.30 and take the pressure off for getting my work done when i got home. Sent them off to school with childminder and away out the door at 9am. I headed down the main road as its easier than on the hills so left the sidekick at home, i have to sneak out the front door while she in utility room or she'd follow me:eek: she'll be delighted with easy gentle walk later!!

The pacing went a bit better on this than last Sat but definitely need more attention, i start off too fast everytime so need to work on this!!

9.45, 7.22, 7.31, 7.32, 7.25, 7.25, 7.18, 9.48

Total 5.50 in 49:29 @ 9.00

WTD: 10.72,
MTD:95.17m
YTD: 688.34m