Ain't nothing gonna break my stride....

career_move · 01-12-2012 10:14pm

dazza21ie wrote: »

To be honest CM i'm a bit disappointed, not one picture!:D

That was great running, well done. Blocky better not rest on his laurels otherwise he will need wing mirrors to keep an eye on you!

I didn't think today's race report needed any embellishment => no pictures

Younganne · 02-12-2012 12:39am

Congrats on a super fantastic run today..so well deserved!!:D

rasher_m · 02-12-2012 1:00am

Ah great news C_M, you sounded ecstatic in your report....I'm delighted for you. I think some of the longer members of boards will have to to look over their shoulders soon. You're really coming on quite quickly.

Mulberry · 02-12-2012 11:27am

Fantastic result CM - really really well done.

I'm dying to get stuck into a half after reading your report.

Brilliant.

career_move · 02-12-2012 11:34am

Thanks for all the kind words guys

2m in 24:10min this morning. I did it on the treadmill cause its so wet and the first ten minutes were a struggle to say the least!!! The legs seemed to loosen out then and are feeling pretty good now.

30 min core + 30 min yoga

ncmc · 02-12-2012 1:47pm

So did you reward yourself with a tin of Minature Heroes last night, or have you kicked the choccies for good?

Did you used to do yoga classes or are you self taught? I'd love to learn to do some of the core exercises you were doing during the week, but I have such terrible rhythm/balance, I think I'd be too shy to do a class! Also don't think I'd have the time once the mileage starts to sneak up in the new year.

career_move · 02-12-2012 2:26pm

ncmc wrote: »

So did you reward yourself with a tin of Minature Heroes last night, or have you kicked the choccies for good?

Did you used to do yoga classes or are you self taught? I'd love to learn to do some of the core exercises you were doing during the week, but I have such terrible rhythm/balance, I think I'd be too shy to do a class! Also don't think I'd have the time once the mileage starts to sneak up in the new year.

I had a giant chocolate chip cookie after the race

Didn't really feel like anymore chocolate after that so I think I have kicked my addiction

I do all the core and yoga on the nintendo wii (wii fit plus). I've had it for about 4 years but even though I know the poses I still use it to make sure I'm doing it properly. I would deffo recommend it. It shows you how to do the exercises and the yoga and then you get a score so you can really see yourself improving

ncmc · 02-12-2012 2:47pm

I never thought of the Wii, that's a great idea, might see if I can borrow one for a couple of weeks and try before I buy.

I really need to kick the chocolate too, I have a serious sweet tooth. Realistically not gonna happen until after Christmas, but come January, I am definitely kicking all the bad stuff!

docjewel · 02-12-2012 2:54pm

career_move wrote: »

Thanks for all the kind words guys

2m in 24:10min this morning. I did it on the treadmill cause its so wet and the first ten minutes were a struggle to say the least!!! The legs seemed to loosen out then and are feeling pretty good now.

30 min core + 30 min yoga

Ah come on now,all GENUINE EARLY MORNING runners go out no matter what way the weather is:p

career_move · 02-12-2012 4:58pm

docjewel wrote: »

Ah come on now,all GENUINE EARLY MORNING runners go out no matter what way the weather is:p

What can I say.....hanging my head in shame here

docjewel · 02-12-2012 5:06pm

career_move wrote: »

What can I say.....hanging my head in shame here

Ah i suppose I was being a bit harsh on you especially after your herculean efforts yesterday:) and your dogy drive home:eek:

career_move · 02-12-2012 5:16pm

docjewel wrote: »

Ah i suppose I was being a bit harsh on you especially after your herculean efforts yesterday:) and your dogy drive home:eek:

Phew thanks

career_move · 02-12-2012 9:26pm

Can't believe how bad my calves got in the space of a few hours tonight. Thankfully 10 minutes with the stick in front of the telly and they're all loose and flexible again

My next race is going to be a 5k on Stephen's day but I've just seen Meno's plan for the week and I think I'm going to have to commit to a race in January. Hmmm decisions, decisions

menoscemo · 02-12-2012 9:43pm

career_move wrote: »

Can't believe how bad my calves got in the space of a few hours tonight. Thankfully 10 minutes with the stick in front of the telly and they're all loose and flexible again

My next race is going to be a 5k on Stephen's day but I've just seen Meno's plan for the week and I think I'm going to have to commit to a race in January. Hmmm decisions, decisions

I thought you were doing Dungarvan?
All the sessions will help you improve race times over any distance, but If you want you can try 800m-800m-1mile-800m-800m all at 5K pace this week (3 minutes between the mile rep and 2 minutes between 800m reps).

Next weeks session will be a tempo run and will be the same for everyone...

career_move · 02-12-2012 9:59pm

menoscemo wrote: »

I thought you were doing Dungarvan?
All the sessions will help you improve race times over any distance, but If you want you can try 800m-800m-1mile-800m-800m all at 5K pace this week (3 minutes between the mile rep and 2 minutes between 800m reps).

Next weeks session will be a tempo run and will be the same for everyone...

I am now

Was kind of sitting on the fence a bit but just signed up for it there now

Jees I thought you'd have a lovely easy week planned out for me. Lots of nice, slow, look at the scenery runs. Obviously not.....:p

tang1 · 02-12-2012 10:04pm

career_move wrote: »

I thought you'd have a lovely easy week planned out for me. Lots of nice, slow, look at the scenery runs. Obviously not.....:p

Ah suck it up and stop complaining will ya!!

jcsmum · 02-12-2012 10:06pm

Absolutely amazing time. Well done!

menoscemo · 02-12-2012 10:08pm

career_move wrote: »

I am now Was kind of sitting on the fence a bit but just signed up for it there now

Jees I thought you'd have a lovely easy week planned out for me. Lots of nice, slow, look at the scenery runs. Obviously not.....:p

In that case, just stick with the 10m plan and use the 5k as a non-goal race (still expect a sub 21 though

).

career_move · 02-12-2012 10:08pm

tang1 wrote: »

Ah suck it up and stop complaining will ya!!

:p:p:p

career_move · 02-12-2012 10:23pm

menoscemo wrote: »

In that case, just stick with the 10m plan and use the 5k as a non-goal race (still expect a sub 21 though ).

No its ok. I'll do 800m-800m-1mile-800m-800m all at 5K pace this week and I will get you a sub 21

career_move · 02-12-2012 10:28pm

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|3 mile easy|3 mile easy|5 miles easy|4m easy|rest |LSR (10-12 miles or session*)|2 miles recovery
*800m-800m-1mile-800m-800m all at 5K pace this week (3 minutes between the mile rep and 2 minutes between 800m reps).

5K pace = 6.45

dazza21ie · 02-12-2012 10:37pm

career_move wrote: »

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|3 mile easy|rest|5 miles easy|4m easy|rest |LSR (10-12 miles or session*)|2 miles recovery

*800m-800m-1mile-800m-800m all at 5K pace this week (3 minutes between the mile rep and 2 minutes between 800m reps).

5K pace = 6.30

Best not cut things too fine:D.

career_move · 02-12-2012 10:42pm

dazza21ie wrote: »

Best not cut things too fine:D.

My thoughts exactly

career_move · 03-12-2012 9:23am

3m @ 9.41 av

The third mile was 9.18 - no wonder I was glad to stop!! I can't say my legs are full of the joys of life

P.M 30 min yoga

RubyK · 03-12-2012 10:19am

Congrats on a fantastic race in Waterford! That's a really impressive time, and on a testing course. Brilliant

dazza21ie · 03-12-2012 11:19am

career_move wrote: »

3m @ 9.41 av

The third mile was 9.18 - no wonder I was glad to stop!! I can't say my legs are full of the joys of life

I wouldn't be too hard on them, they served you well on Saturday.

career_move · 03-12-2012 11:21am

RubyK wrote: »

Congrats on a fantastic race in Waterford! That's a really impressive time, and on a testing course. Brilliant

Thanks Ruby. Might see you in Dungarvan

guinang · 03-12-2012 3:21pm

Great result on Saturday CM. Those early morning runs (and the regularity of them) are certainly paying off now.

I said the same on Blockic's log but I'm looking forward to following your progress over the next year considering what you guys have achieved already.

career_move · 03-12-2012 3:36pm

guinang wrote: »

Great result on Saturday CM. Those early morning runs (and the regularity of them) are certainly paying off now.

I said the same on Blockic's log but I'm looking forward to following your progress over the next year considering what you guys have achieved already.

Thanks next year should be fun alright

Consistency is definitely a big factor but also meeting the guys from boards in the race. Serious encouragement was needed

Marthastew · 03-12-2012 5:16pm

Woo Hoo:)
I'm thrilled for you, fantastic result and a really great report, you ran a super race. It's perfectly fine for your legs to be tired today, you worked hard on Saturday:)

career_move · 04-12-2012 10:44am

3.2 mi @ 9.52 m/m

Happy legs this morning

:D:D

P.M 30 min core + 30 min yoga. Weight = 60.9kg/134lb

Yay I've lost 4lb in 2weeks

career_move · 05-12-2012 10:08am

5.5 mi @ 9:51 m/m

The roads were so slippery this morning

Was glad I wasn't doing strides!

career_move · 06-12-2012 10:23am

4 mi @ 9:16 m/m

The good:
30 min core
60 min yoga

The bad:
One snickers
Half kitkat
Half Twix
7......ok 8 miniature heroes
......consumed by moi this afternoon

Oh well tomorrow is another day

career_move · 07-12-2012 11:04am

I think I'll do my lsr + strides this afternoon cause its supposed to be really icy tomorrow. Is that bad.....8 days running in a row but only one hard day, the HM??

ncmc · 07-12-2012 11:07am

career_move wrote: »

4 mi @ 9:16 m/m

The good:
30 min core
60 min yoga

The bad:
One snickers
Half kitkat
Half Twix
7......ok 8 miniature heroes
......consumed by moi this afternoon Oh well tomorrow is another day

Yay! I feel so much better about the giant slabs of brown bread smothered in cream cheese and smoked salmon, huge wedge of chocolate cake with cream and a cappucino that I had for lunch, yes lunch yesterday!

What's the point of all the running if you don't give your body something decent to burn off

career_move · 07-12-2012 5:10pm

If you want you can try 800m-800m-1mile-800m-800m all at 5K pace this week (3 minutes between the mile rep and 2 minutes between 800m reps)......he says innocently :rolleyes:

I have been dreading this all week and rightly so - a nasty little session stuck in the middle of a 12 mile lsr.......YUCK!!!! So when I got the chance to run home from work I was delighted as it meant getting it over and done with.

The stats:
12 mi - 1:49:43

Av pace: 9:09/mi

Splits:
|Min/mi|6.34|6.36|6.44|7.07|6.47|
|Dist (mi)|0.46|0.45|0.59 |0.42|0.44

The fourth one was into a savage headwind and I knew it was slower but I didn't care.

P.M 30 min yoga

menoscemo · 07-12-2012 5:15pm

career_move wrote: »

If you want you can try 800m-800m-1mile-800m-800m all at 5K pace this week (3 minutes between the mile rep and 2 minutes between 800m reps)......he says innocently :rolleyes:

I have been dreading this all week and rightly so - a nasty little session stuck in the middle of a 12 mile lsr.......YUCK!!!! So when I got the chance to run home from work I was delighted as it meant getting it over and done with.

The stats:
12 mi - 1:49:43

Av pace: 9:09/mi

Splits:
|Min/mi|6.34|6.36|6.44|7.07|6.47|
|Dist (mi)|0.46|0.45|0.59 |0.42|0.44

The fourth one was into a savage headwind and I knew it was slower but I didn't care.

Hey, that 3rd one was supposed 1 mile not 1km :rolleyes:

Yes these sessions are the toughest ones you can do IMO. The idea is that if you can cover 5k total at goal pace in training (with breaks) you will cover it continuously in a race. The litmus test for 5k training is normally 3 x 1 mile but I'll let you into a secret

I normally don't jog during recoveries, rather cough up a lung and pretend to be 'stretching'.

career_move · 07-12-2012 5:19pm

menoscemo wrote: »

Hey, that 3rd one was supposed 1 mile not 1km :rolleyes:

Phew....thank god I read that wrong!!!!

career_move · 07-12-2012 7:27pm

Speaking of coughing up lungs.....when I was doing the last split I had to run past a man who was out walking his greyhounds. I'm sure he thought I was about to have a coronary arrest. Even the dogs were looking at me in a concerned fashion :eek:

career_move · 08-12-2012 7:18pm

2mi @ 10.25/mi

30 min yoga
30 min core

RedRunner · 08-12-2012 8:02pm

^^ I like that

...cyclists think they own the promenade around where I live !

career_move · 09-12-2012 12:29pm

3.5 mi @ 9:23/mi

Yay no frost today but the road was completely flooded in one place

career_move · 09-12-2012 7:48pm

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|rest/cross|5 mile easy|5m easy |session*|3 miles recovery|rest/cross|LSR (10-13 miles)

This weeks session is based on time rather than distance, so it is probably best to take the lap alerts off your Garmin and manually lap each section. It's a progression run and should be all done continuously.

10 minutes easy
10 minutes @ MP = 7.55
10 minutes @ HMP = 7.30
10 minutes @ 10k Pace = 7.05
10 minutes easy (50 minutes total).

I'm not liking the new Mcmillan webpage :mad:

I've read this 5 times so I should actually do it right this week :rolleyes:

blockic · 09-12-2012 8:11pm

I'd take those McMillan training pace zones with a pinch of salt. It's all about how the body is feeling and how it determines easy. Even the upper end of the pace zones for me are pretty agressive. For others the pace zones might be perfect though. Some paces I have will be at the upper end of the recommended pace while others will even be slower than the pace zone he recommmends.

career_move · 09-12-2012 8:35pm

blockic wrote: »

I'd take those McMillan training pace zones with a pinch of salt. It's all about how the body is feeling and how it determines easy. Even the upper end of the pace zones for me are pretty agressive. For others the pace zones might be perfect though. Some paces I have will be at the upper end of the recommended pace while others will even be slower than the pace zone he recommmends.

Its the new web page I don't like

blockic · 09-12-2012 8:36pm

career_move wrote: »

Its the new web page I don't like

Jasis, i just checked it there. It's mank!

career_move · 09-12-2012 8:37pm

blockic wrote: »

Jasis, i just checked it there. It's mank!

+++++++++1 :mad:

Mr Slow · 10-12-2012 9:51am

blockic wrote: »

Jasis, i just checked it there. It's mank!

I do not like that new page!!! :mad:

career_move · 11-12-2012 8:23pm

Monday:
30 min yoga
30 min core

Tuesday:
5.5 miles @ 8.56/mi ........

Career Move (the original) had colic out in the field this evening so got another half mile in, running in with her from the field. I think she's ok.....could be just a sneaky ploy to get into a warm comfortable stable for the night

One of the other horses had to move in with the hens to make way for her

She's due to foal next April I think so maybe the foal is moving around or something

30 min yoga

guinang · 11-12-2012 8:32pm

Never quite know what to expect when I visit your log. Suffice to say, I definitely wasn't expecting that little story. Hope the OG career_move is ok!

Ain't nothing gonna break my stride....

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