I am still on cloud 9 after last week, but it has given me some new challenges.
My first challenge has to be sub 22 in HPTT 5k. It is driving me nuts that I just can't seem to keep the pace up over such a short distance. I did it again yesterday and although I got a new pb (22:15) I still can't crack the magical 21 mins. It was freezing cold yesterday at -1 and little madam was crying at the end because her toes were so cold. I set off too quickly I think so maybe if I can turn the pace down a little at the start it will work. The last km just wipes me out.
My other challenges are my new predicted times:
5k 21:28 (6:54)
10 mile 1:13:10 (7:19)
Half Marathon 1:38:13 (7:30)
Marathon 3:27:14 (7:54)
It is the marathon one that is scaring me most I think because that pace is the pace I managed for Leeds Half just two months ago. Still, there are 6 months of training left so by then my endurance should be much improved.
The half marathon one I am pleased with because it gives me something to aim for in January when I do the Brass Monkey.
I have not done too much this week. Monday I was very sensible and rested. Tuesday was club night and I went at it far too quickly. At one point we were hitting under 6 min miles. No wonder my knees are sore! Wednesday and Thursday I rested. Friday I decided to do Stonegate Road instead of intervals as I think that will be more important than super speed over the next few months. It was okay and I think I will try to do that route more often to build up my quads.
Today was my long run day. I decided to see how my knees were while running before deciding on a distance although it had to be 10+. Knees were sore so I did 11. It was so hard to get moving this morning. It was very cold and I just couldn't get warm. My legs did not want to do any kind of speed at all and I averaged 9 min miles for the distance.
My training paces according to Runners World are:
easy run 8:51
tempo 7:22
VO2 max 6:38
speed 6:09
long run 8:51-10:00
Yasso 800s 3:24 min/800
So I suppose my long run pace was about right, but it felt s l o w.
I wish there was someone in run club who was doing long runs at my pace. I am too slow for the men (they are all aiming at sub 3hr marathons) and too quick for the women (my long run pace is their 10k race pace mostly). Looks like I am going to be out on my own for most of this build up so I have bought myself some new music (any excuse!).
My Santa suit arrived on Monday and it is HUGE! There is no way I can run in it so I am passing it on to someone else who is doing the Santa Dash. I couldn't find one that fitted me so I have ended up with a ladies santa suit and ordered some thick red kids tights from M&S in an attempt to keep me warm. It should be a fun race with loads of run club members doing it.
Sunday, November 30, 2008
Sunday, November 23, 2008
Abbey DASH - and it was...
Woo hoo! I did it. I did it. I did it. Not that I am in the tiniest bit excited in any way!44.42
I broke the 45 mins and knocked over 2 mins off my pb. I am one very happy lady tonight.
It was freezing cold this morning and had snowed overnight. At one point I thought I was going to have to run in the sleet. Dressed up in about 15 layers, but by the time I got into town it was much warmer and I was able to remove most of them.
I managed to not set off too quickly and kept to a fairly even pace all the way through the race. Coming up to the end I did the hill up near the pool and then looked at my watch. It was on 44.16 so I absolutely pelted it down the Headrow to the Town Hall. I'm not sure where I found the strength from for a sprint finish, but I did and screamed 'YES!!!!!!!' as I looked at my watch to stop it.
It was lovely as there were so many club members running today and seeing them all come through the finish with loads of pbs was just great. We went for a cuppa afterwards to celebrate.
My official photographer (lol) came and took some pics for me. I must have been going fast as some of them are a little bit blurry.
Mile splits were:
1. 7:07
2. 7:11
3. 7:17
4. 7:06
5. 7:00
6. 7:16
+ 1:41
Still on cloud 9 tonight. How am I ever going to get to sleep?!
Sunday, November 16, 2008
7..6..5..4..3..2..1.. BLAST OFF!! (???)
One week today and my next attempt at getting a new 10k pb. Will I get it or will I throw it away again? Quite honestly, I don't know whether I have done enough speedwork for this, but my general running style and endurance has improved as have my race tactics. I will do my best though that's for certain and this week will be spent in preparation (apart from the slight blip that is the run club Christmas do, but no alcohol and not too late home and it will be a good fun night...). Lots of water, lots of pasta, lots of sleep and not too much lots of running so that I can start the race on fresh legs.
I seem to have started an argument on runners world about racing with a Garmin though. I only wanted advice that would stop me from doing my usual and setting off full pelt :(
Speaking of Garmins mine has developed an electrical fault - yes the replacement one. So it was back to the shop today to swap it for yet another one. I hope this one is okay as I am getting very fed up of this now.
This week's training has not been brilliant. Long meeting on Monday meant nothing. I felt rough on Tuesday so ran round here and my legs did not want to move. I thought I was just tired, but Wednesday I started with a virus - sore throat, shaking, wiped out. Typical with a week to go. Luckily by Friday I was okay and did my green mile intervals in better times than last week. My mum says I always seem to run better when I am not 100% and it looks like she is right. Little madam's birthday yesterday and the plan was to do a treadmill session after the party. It finished late though and I was exhuasted so went for a curry with a friend instead. A good long run this morning though despite being tired. I was intending to do about 8 miles, but got into the swing of it and carried on and did a country lane detour. Then with about 2 miles to go I decided to pick up the speed so that my legs would be used to running when they were tired. I was really pleased with the way they responded and the total miles ended up being 11:07 miles in 1:30 which was a pretty good time for a training run I felt.
Really not going to push it this week. Plan is - gig tomorrow night, Tuesday intervals, Wednesday rest, Thursday shortish run, Friday shorter run (unless my legs feel tired in which case I will rest), Saturday REST, Sunday ZOOOOOOOOOOOM.
I seem to have started an argument on runners world about racing with a Garmin though. I only wanted advice that would stop me from doing my usual and setting off full pelt :(
Speaking of Garmins mine has developed an electrical fault - yes the replacement one. So it was back to the shop today to swap it for yet another one. I hope this one is okay as I am getting very fed up of this now.
This week's training has not been brilliant. Long meeting on Monday meant nothing. I felt rough on Tuesday so ran round here and my legs did not want to move. I thought I was just tired, but Wednesday I started with a virus - sore throat, shaking, wiped out. Typical with a week to go. Luckily by Friday I was okay and did my green mile intervals in better times than last week. My mum says I always seem to run better when I am not 100% and it looks like she is right. Little madam's birthday yesterday and the plan was to do a treadmill session after the party. It finished late though and I was exhuasted so went for a curry with a friend instead. A good long run this morning though despite being tired. I was intending to do about 8 miles, but got into the swing of it and carried on and did a country lane detour. Then with about 2 miles to go I decided to pick up the speed so that my legs would be used to running when they were tired. I was really pleased with the way they responded and the total miles ended up being 11:07 miles in 1:30 which was a pretty good time for a training run I felt.
Really not going to push it this week. Plan is - gig tomorrow night, Tuesday intervals, Wednesday rest, Thursday shortish run, Friday shorter run (unless my legs feel tired in which case I will rest), Saturday REST, Sunday ZOOOOOOOOOOOM.
Sunday, November 9, 2008
It's raining...
And I have been out in it tonight. Attempting to do my long run. It didn't happen! I only did 6.25 miles before the cold got to me and I had to head for home and the warmth. Must get organised with a warm jacket and tights for the winter.
This week has been good although my legs have been very tired after Guy Fawkes to put it mildly. I tried for a short recovery run on Monday and they did not want to move so it turned into a very short one.
Tuesday was run club night. I dragged myself there, but was really glad I did. Went out in a group of 3 with guy who did the race too (faster than me!) and a girl I haven't met before who was very speedy. Turns out she lives really close to me and will come out on a Sunday to do long runs which is great. Meal out afterwards which was nice.
Wednesday and Thursday were much needed rest days so by Friday my legs felt a little better and I was chomping at the bit to do some intervals. Went up to the green mile and did 8 laps averaging about 2:18 for each lap. I was pleased that I managed to keep a steady pace more or less rather than pelting it for a bit and dying. I am going to need to keep to that for Dash in two weeks so that I can pick up the pace in the second half of the race.
Saturday I took the advice of someone from run club and did a cross training session - spin (OW!). The idea of that is that I am less likely to get injured if I am doing something else as well as running. My intention had been to do a 20 minute tempo run on the treadmill afterwards but the race and the class wiped my legs out and my calves and quads were having none of it.
Went out in the evening for a tempo run instead and did my 20 mins with a few steep bits at round about the right pace. I am hoping that the tempo runs will increase my lactate threshold and mean that I can hold my race pace for longer.
With two weeks to go until my big 10k I don't really feel prepared enough speed wise. I don't think that I have done nearly enough intervals to get my fast twitch fibres moving. I am hoping that my increased endurance and a more even pace will pull me through though and get me that magical 45.
It occurred to me this week that I have been aiming for 45, but I will not be happy with 45:xx. So really I am aiming for 44:xx even if that is only 44:59. I was really pleased with my 10 mile time especially over such a tough course and I am still hopeful of achieving my goal. I do want a pb though and I know how much I have improved over the last year and it is a flat fast course. I have worked so hard I really deserve this...
This week has been good although my legs have been very tired after Guy Fawkes to put it mildly. I tried for a short recovery run on Monday and they did not want to move so it turned into a very short one.
Tuesday was run club night. I dragged myself there, but was really glad I did. Went out in a group of 3 with guy who did the race too (faster than me!) and a girl I haven't met before who was very speedy. Turns out she lives really close to me and will come out on a Sunday to do long runs which is great. Meal out afterwards which was nice.
Wednesday and Thursday were much needed rest days so by Friday my legs felt a little better and I was chomping at the bit to do some intervals. Went up to the green mile and did 8 laps averaging about 2:18 for each lap. I was pleased that I managed to keep a steady pace more or less rather than pelting it for a bit and dying. I am going to need to keep to that for Dash in two weeks so that I can pick up the pace in the second half of the race.
Saturday I took the advice of someone from run club and did a cross training session - spin (OW!). The idea of that is that I am less likely to get injured if I am doing something else as well as running. My intention had been to do a 20 minute tempo run on the treadmill afterwards but the race and the class wiped my legs out and my calves and quads were having none of it.
Went out in the evening for a tempo run instead and did my 20 mins with a few steep bits at round about the right pace. I am hoping that the tempo runs will increase my lactate threshold and mean that I can hold my race pace for longer.
With two weeks to go until my big 10k I don't really feel prepared enough speed wise. I don't think that I have done nearly enough intervals to get my fast twitch fibres moving. I am hoping that my increased endurance and a more even pace will pull me through though and get me that magical 45.
It occurred to me this week that I have been aiming for 45, but I will not be happy with 45:xx. So really I am aiming for 44:xx even if that is only 44:59. I was really pleased with my 10 mile time especially over such a tough course and I am still hopeful of achieving my goal. I do want a pb though and I know how much I have improved over the last year and it is a flat fast course. I have worked so hard I really deserve this...
Sunday, November 2, 2008
The Birstwith Brute
Good training this week. Some of it has had to be in the gym though with it being half term and I have had to taper a little bit for my race today.
Had a lovely run out near my parents'. So flat there. Managed a negative split on the 4.5 miles I did and averaged 7:10 min miles for second half which made me very confident about Abbey Dash in 3 weeks time. Still did over 30 miles this week despite tapering. Was difficult not running yesterday though.
This morning was the Guy Fawkes 10 at Ripley. What a beautiful place. It was really nice because several people from run club were also taking part in this race and we met at the gym and went together. It's the first time I've done that and it stopped me getting nervous. Even up until this morning I was saying I wasn't going to race hard today. Then I set my Garmin up and it all went out of the window. I am just an all or nothing kind of person and to do a race and not try my best is just not me! Met another teacher from school there as well. He was the one who told me I had to do the race. He has been injured and wasn't going to run fast (still 2 mins quicker than me though!). It tickled him that his race number was 69 - no doubt he will be wearing it in the staff room tomorrow!
We had major discussions about what we were going to wear to race in. It was freezing cold and the wind was biting. Everybody opted for long sleeved tops (very sensibly!) but I was the only one in shorts. We got going and I managed not to set off too quickly. Started with my headphones in, but teacher friend caught me up at about 3 miles so I took them off. The first real challenge (although the whole course was undulating) came at 4 miles with the Birstwith Brute. What a hill! It reminded me of the one in Kirkstall I had to walk up during run club. 15% and I tried my best to run up it. So many people were walking so I thought what the heck and did too. Even then it was a killer.
5 miles was looking good at 40 mins. After that I ran with teacher friend again for a bit then at about 6 miles the wind took my breath away and he zoomed off. Still some pretty tough hills, but I didn't have to walk again. Towards the end it got a bit scary as it was on a muddy woodland path which was very uneven and I had to slow down a bit as I wobbled a bit and was worried about injuring myself.
Coming up to the end it was uphill (not too bad though) into Ripley Castle. Support from Andy from run club and Suki the dog helped and the courtyard finish was spectacular - the view that is not my running! Finished in 1:20:48 which I was so pleased with for my first 10 mile (and one mile was done in 6:32 - I didn't realise I could run that fast for that distance!). The goody bag was packed with chocolate, coffee and very strangely a tin of condensed milk (?). A fantastic technical long sleeved black t-shirt was given away. I was 37th woman and 7th in my age group.
Had a lovely run out near my parents'. So flat there. Managed a negative split on the 4.5 miles I did and averaged 7:10 min miles for second half which made me very confident about Abbey Dash in 3 weeks time. Still did over 30 miles this week despite tapering. Was difficult not running yesterday though.
This morning was the Guy Fawkes 10 at Ripley. What a beautiful place. It was really nice because several people from run club were also taking part in this race and we met at the gym and went together. It's the first time I've done that and it stopped me getting nervous. Even up until this morning I was saying I wasn't going to race hard today. Then I set my Garmin up and it all went out of the window. I am just an all or nothing kind of person and to do a race and not try my best is just not me! Met another teacher from school there as well. He was the one who told me I had to do the race. He has been injured and wasn't going to run fast (still 2 mins quicker than me though!). It tickled him that his race number was 69 - no doubt he will be wearing it in the staff room tomorrow!
We had major discussions about what we were going to wear to race in. It was freezing cold and the wind was biting. Everybody opted for long sleeved tops (very sensibly!) but I was the only one in shorts. We got going and I managed not to set off too quickly. Started with my headphones in, but teacher friend caught me up at about 3 miles so I took them off. The first real challenge (although the whole course was undulating) came at 4 miles with the Birstwith Brute. What a hill! It reminded me of the one in Kirkstall I had to walk up during run club. 15% and I tried my best to run up it. So many people were walking so I thought what the heck and did too. Even then it was a killer.
5 miles was looking good at 40 mins. After that I ran with teacher friend again for a bit then at about 6 miles the wind took my breath away and he zoomed off. Still some pretty tough hills, but I didn't have to walk again. Towards the end it got a bit scary as it was on a muddy woodland path which was very uneven and I had to slow down a bit as I wobbled a bit and was worried about injuring myself.
Coming up to the end it was uphill (not too bad though) into Ripley Castle. Support from Andy from run club and Suki the dog helped and the courtyard finish was spectacular - the view that is not my running! Finished in 1:20:48 which I was so pleased with for my first 10 mile (and one mile was done in 6:32 - I didn't realise I could run that fast for that distance!). The goody bag was packed with chocolate, coffee and very strangely a tin of condensed milk (?). A fantastic technical long sleeved black t-shirt was given away. I was 37th woman and 7th in my age group.
Splits:
1 8:14
2 8:26
3 7:51
4 6:32 (didn't know I could do that until today!)
5 9:08
6 7:16
7 8:24
8 7:15
9 8:25
10 8:06 + 1:00
This was a truly fantastic race with very friendly marshalls all the way round, great scenery and a superb finish. One to do next year definitely. It was made even better by the fact that other members of run club were doing it too and it was lovely to stand at the finish and cheer them on.
Now I just have to hope I haven't overdone it and jeopardised my next big race...
I have a big job to do now as I have taken over our run club website and am in the process of bringing it up to date. It's needed though if we are to try to get more people to join.
This was a truly fantastic race with very friendly marshalls all the way round, great scenery and a superb finish. One to do next year definitely. It was made even better by the fact that other members of run club were doing it too and it was lovely to stand at the finish and cheer them on.
Now I just have to hope I haven't overdone it and jeopardised my next big race...
I have a big job to do now as I have taken over our run club website and am in the process of bringing it up to date. It's needed though if we are to try to get more people to join.
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