A week can seem like a long time.
It doesn't seem like a week since I was running in the dark with a dead headlamp
or indeed running around in circles like a hamster but as the week went on myself and Edel fell into a pattern of pushing each other to get out and complete the daily run task.
There were no records set. I'm definitely struggling with elevated HR and slow pace at the moment. I have been snuffling and coughing for the past fortnight or so, so there is a bit of seasonal adjustment and dietary adjustment going on. I've cut back on the junk and processed stuff now that the training mojo is coming back and a couple of those ill-gained kilograms have shifted again, so happy days.
#Day1 - 6.5k, PaceAvg 05:23/km
#Day2 - 5.3k, PaceAvg 05:40/km
#Day3 - 5.0k, PaceAvg 06:00/km (treadmill preset, hill interval)
#Day4 - 6.95k, PaceAvg 05:45/km
#Day5 - 6.11k, PaceAvg 05:01/km, HRAvg 146bpm (treadmill)
#Day6 - 6.95k, PaceAvg 05:20/km, HRAvg 148bpm
#Day7 - 12.13k, PaceAvg 05:38/km, HRAvg 142bpm
Total for the week 55.76km
Now onto Week 2 and more of the same though I might stretch this week to a 45 minute minimum for myself.
Showing posts with label 2013. Show all posts
Showing posts with label 2013. Show all posts
Monday, 9 December 2013
Monday, 2 December 2013
#Runstreak #Day1 - Until the Lights Go Out
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| My Kilcornan training ground |
It'll be a weekly summary at most, unless something worthwhile happens.
We've started a Runstreak for the month of December and invited everyone to join us for 30 mins (minimum) every day. Its a great way to get yourself in the habit of time-out everyday and does wonders for clearing your head of life's stresses.
Out yesterday with the family to see Santa in Oranmore, the kids loved it too! It was getting dark when Edel headed out so I was persuading her to bring a light. It was only afterwards when I caught the kids playing shadow puppets that I realised she'd only the flashy red lamp which would be useless in the dark for running Kilcornan.
Cue loading the car to go find mum. She arrived back as we went out the gate, typical!
My turn.
Gear grabbed, light on and out the door I went. As I went down the avenue through Kilcornan ready to start the first loop back around my lamp suddenly dimmed.
Oh dear! Of all the running I'd done through the evenings it had to be this evening that my batteries run out!! I'll never live this down!!
That was the end of that, 18 mins down the avenue turn around and head right back where I started. No way was I chancing the woods with low batteries as I'd be stumbling around with a broken ankle in no time.
Home with my 'wear a headlamp' tail firmly between my legs for a brief 36min run.
Ah well, run 1 done, another one makes a #runstreak.
Friday, 29 November 2013
Going for a #running streak.
Its been a week of nothing.
No training, no running, no cycling. Nothing.
After running the AK Clarenbridge 10k last Sunday an irritating, annoying niggle started in my left foot. It feels very similar to the one I had in the right foot the week before.
Unususal as I rarely get niggles or soreness from running. Even with my volume greatly decreased in the past month or so there would be less chance of a niggle developing. Anyway been a busy week, tiring and with a lapse in my normal well behaved diet, I feel low in energy and have developed a bit of a headcold. So a week of rest.
New month starting this weekend so going to have a bash at being disciplined and running for 30 mins each day through December. Be sure to join in.
No training, no running, no cycling. Nothing.
After running the AK Clarenbridge 10k last Sunday an irritating, annoying niggle started in my left foot. It feels very similar to the one I had in the right foot the week before.
Unususal as I rarely get niggles or soreness from running. Even with my volume greatly decreased in the past month or so there would be less chance of a niggle developing. Anyway been a busy week, tiring and with a lapse in my normal well behaved diet, I feel low in energy and have developed a bit of a headcold. So a week of rest.
New month starting this weekend so going to have a bash at being disciplined and running for 30 mins each day through December. Be sure to join in.
Tuesday, 26 November 2013
AK Clarenbridge 10k - in aid of Irish Pilgrimage Trust
Literally on my doorstep so no excuses for missing this one!!
I was busy in the morning dropping down race banners and setting up on the route. Back up home, change and a nice easy jog back down to the starting area at Kilcornan pool. Meeting with some of the guys we arranged an quick warmup which would take in part of the middle section of the race.
The trails are lovely at this time of year, and with 5/6 km of the run being through the woods it is hard not to get too distracted by the woodland.
Back around to the start area and we lined up in a group of roughly 200. I've no idea how I ended up in the front row, but I wasn't there for long! :)
Bang on time the race started and there was an explosion off the front with local man Timmy Glavey leading the charge out. Knowing I was in the wrong I moved to the side rather than blocking the much faster people coming through but still raced.
First km is mostly downhill to the entrance gate, turn left and there's roughly 500m along the side of the road before turning left into the woods and up the main trail. From 1.5 you are running 2k on the rought uneven terrain of the woods with a bit of a sting in the drags (roughly 25m gain over 2k) before hitting the tarmac up and out the back gate.
Left onto the road after the water station, didn't bother, and took back a place here. I'd planned to go hard for the 1st k, steady for the woods and settle into a solid pace for the roads where the surface twists and does a roller coaster for a couple of km. Found my solid pace but not as fast as I'd hoped to hold.
Coming back in 7-8k I passed the guy that I was hanging onto, he'd gone through me earlier and I managed to sit on his shoulder for a little bit. I could hear him behind me and from 2k I wanted to push hard going down the avenue to the estate again.
There was no push. I stayed ahead of him and pulled another runner in as we went over the cattle grid. Straight run down, skip over the few ramps, around the corner, your man came past me through the arch and the last 200m were a slog I just could not bring him back.
Over the line for 43:14. 4 mins improvement on my last time round this exact same race in the same conditions. I was hoping for closer to 40 but I could really feel the lack of fast speed work and effects of a long season plus the extra kgs that piled back on in the past few weeks.
Still & all I'll take the positives.
I was busy in the morning dropping down race banners and setting up on the route. Back up home, change and a nice easy jog back down to the starting area at Kilcornan pool. Meeting with some of the guys we arranged an quick warmup which would take in part of the middle section of the race.
The trails are lovely at this time of year, and with 5/6 km of the run being through the woods it is hard not to get too distracted by the woodland.
Back around to the start area and we lined up in a group of roughly 200. I've no idea how I ended up in the front row, but I wasn't there for long! :)
Bang on time the race started and there was an explosion off the front with local man Timmy Glavey leading the charge out. Knowing I was in the wrong I moved to the side rather than blocking the much faster people coming through but still raced.
First km is mostly downhill to the entrance gate, turn left and there's roughly 500m along the side of the road before turning left into the woods and up the main trail. From 1.5 you are running 2k on the rought uneven terrain of the woods with a bit of a sting in the drags (roughly 25m gain over 2k) before hitting the tarmac up and out the back gate.
Left onto the road after the water station, didn't bother, and took back a place here. I'd planned to go hard for the 1st k, steady for the woods and settle into a solid pace for the roads where the surface twists and does a roller coaster for a couple of km. Found my solid pace but not as fast as I'd hoped to hold.
Coming back in 7-8k I passed the guy that I was hanging onto, he'd gone through me earlier and I managed to sit on his shoulder for a little bit. I could hear him behind me and from 2k I wanted to push hard going down the avenue to the estate again.
There was no push. I stayed ahead of him and pulled another runner in as we went over the cattle grid. Straight run down, skip over the few ramps, around the corner, your man came past me through the arch and the last 200m were a slog I just could not bring him back.
Over the line for 43:14. 4 mins improvement on my last time round this exact same race in the same conditions. I was hoping for closer to 40 but I could really feel the lack of fast speed work and effects of a long season plus the extra kgs that piled back on in the past few weeks.
Still & all I'll take the positives.
Monday, 25 November 2013
25th November - Last Week in Review
An easy week of running last week. I've had a pain on the top of my right foot which is a new thing. Not sure if I tied laces too tight or what, but it's uncomfortable, so sort of a semi rest week to see how it heals.
By Thursday I was fit to burst though & just had to get out.
So did one of my usual loops and back to meet Mrs. AKW for a second loop before heading to work. These loops through the woords are definitely one of my favourite places to run and they are always guaranteed to put me in good form.
Not much for the week.
Thursday - 12.3k (6.1+6.2)
Sunday - 16.2k AK Clarenbridge 10k run with warmup and cooldown
Total: 28.5k
By Thursday I was fit to burst though & just had to get out.
So did one of my usual loops and back to meet Mrs. AKW for a second loop before heading to work. These loops through the woords are definitely one of my favourite places to run and they are always guaranteed to put me in good form.
Not much for the week.
Thursday - 12.3k (6.1+6.2)
Sunday - 16.2k AK Clarenbridge 10k run with warmup and cooldown
Total: 28.5k
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