The Loneliness of a Middle Distance Runner

Fast_Mover

I wouldn't believe all you read.
At this stage you have a base level of fitness so why not start? On a pitch/in the park do few short spints ie:fast bursts of speed (50m-100m). Get your legs used to moving fast..instead of the rhythmic continuous motion of long runs. Good for that last stretch of your long runs too. Ever watch athletes on the home straight?
Well that's my €0.02 anyway!:)

Racing Flat

Get the Irish Runner Annual - usually out around this time of year in bigger newsagents. Has calendar for races all over country for most of the year. If particularly interested in Munster area, check out the cork bhaa - corkbhaa.net or something like that, loads of races organised throughout the year. Off the top of my head I know there's a 4 mile race on stephen's day in Belgooly near Kinsale and a 5 mile race on New Years Day in Bandon - both great races with loads of standards. Also of course the Goal Christmas Day mile - a one mile race in lots of locations all over the country on Christmas day.

Very impressed with your training, log and dedication eclectichoney. Very similar to mine 3 or 4 years ago. I remeber the first few runs having to stop and walk home after a few miles. Did it just to lose weight but after a few months I was hooked. You'll definitely improve if you stick at it. I did and now my training log is as follows - hopefully this will inspire you
Mon 8 miles easy
Tues speed 6 x 800m, approx 8 miles total
Wed 8 miles easy
Thurs 8 miles easy
Fri rest
Sat 10miles with 5 miles tempo (comfortably hard) in middle
Sun 13 miles easy
Keep it up

Fast_Mover

Good post Racing_Flat.
P.S: its http://www.corkbhaa.com

Electrichoney..start building up your speed work now and you too will be able to run those 800m speed sessions!!:)

Racing_Flat..bet your legs feel the lactic acid on the 6th one:D!! Do you time each of them?

Racing Flat

Time them, note heart rate - as I said, hooked!
Vary them a lot, 5 x 1k - 3.30 on grass
6 x 800 2.35-2.40
8 x 600 1.55-2.00
10 x 400 75
pyramids, hill sessions, group of us do them together, vary them, keeps it interesting...

thirtyfoot

Fast_Mover wrote: »

I wouldn't believe all you read.
At this stage you have a base level of fitness so why not start? On a pitch/in the park do few short spints ie:fast bursts of speed (50m-100m). Get your legs used to moving fast..instead of the rhythmic continuous motion of long runs. Good for that last stretch of your long runs too. Ever watch athletes on the home straight?
Well that's my €0.02 anyway!:)

I'd say continue upping the miles and building your base. That type of speed work won't do you much benefit and will be a waste of a training session, bearing in mind every session should have a purpose and every training session should count. Speed sessions similar to Racing Flats or even fartlek sessions would be more useful when you get your base up.

eclectichoney

Thanks guys, so much useful advice from people on boards, it never ceases to amaze me I really appreciate you helping out a newbie like me Very impressive schedule Racing Flat - I think I have mile envy

Racing Flat

It's all relative eclectichoney - I have mile envy of the fellows doing 80 miles a week...The best feeling I've ever had after running wasn't after the first marathon, wasn't after the first sub-40 10k, sub 30 5 mile etc. but the day I ran 5 miles continuous for the first time. Took about 3 months to build up to it, and I just couldn't believe that I'd run for over 40 minutes. Went into work afterwards and told everyone - they were also amazed. The funny thing is a few months later I was doing 15mile runs occasionally before work (didn't start until 1.00pm!) but I wouldn't tell anyone - it wasn't a big thing, had become easy and routine, the point being it's all relative, but also that everyone progresses in response to training. As Tingle says for now just focus on building up a base - you'll know when it's time to do speed training as you'll start doing it naturally when your body is ready for it. I did nothing but jogging for a year, then after a marathon, wanted to improve and joined a running club and this introduced me to speed training. Been doing this since and never been injured and think this may because I had prepared the body over a long time. I've seen a lot of fellows start running, want to improve too quickly, dive into the speed work, have a great improvement and then stumble from one injury to the next and then fall out of running. So all in good time, but at the right time speed training may become a very important part of your training.

Always good aswell to set targets, doesn't matter if it's 3 or 6 hours for a marathon, 40mins or 75mins for a 10k, but something to aim for and once you've done it set a new goal. Great to break the round numbers 60,50,40 mins for 10k, 50,40,30 for 5 mile, 5,4,3, hours for marathon...

When I started at a club I was told of the big 8
1 mile 5 mins
3k 10 mins
5k 20mins
5mile 30mins
10k 40 mins
10mile 1 hour
1/2 marathon 90 mins
marathon 3 hours
these times are probably suitable for club runners, but you can adjust accordingly. For me half-mar was first to go (2nd attempt), then 5k (1st attempt), 10k(3rd attempt), then 5 mile (3rd attempt), then 1 mile (4th attempt). Should really have done 3k by now, bad timing of races, similarly if trained and ran one would hope to do marathon, did 2 when started running, got close, but not close enough...But finding 10mile the hardest. 6 or 7 attempts, 61 3 times but no closer, hopefully next few months. When I do this it may take over from the 'first ever 5 mile continuous running' moment...Good things come to those who wait and all that.

eclectichoney

Thanks (again!) Racing Flat, I hadn't heard of the big 8. I definitely think I'll set out my goals at the start of 2008 to give me more focus with my running. I have made a conscious effort the last couple of weeks to ask myself what is the purpose/point of the run I'm about to do before setting out (I got this from Daniel's running formula)

Today's run: 6K in 35 mins - the slope coming up from Monkstown to dun laoghaire really took it out of me and i went a touch too fast for me I think, so consequently had to walk the last few mins of my planned 6.5k run (thank you gmaps pedometer )

I do find it really hard to keep my pacing right when running outdoors, especially with lots of varying slopes and such.

BossArky

Racing Flat wrote: »

When I started at a club I was told of the big 8
1 mile 5 mins
3k 10 mins
5k 20mins
5mile 30mins
10k 40 mins
10mile 1 hour
1/2 marathon 90 mins
marathon 3 hours

Interesting. I will try some of these too...1mile, 3k, 5k and 10k anyway.

eclectichoney

Todays run - I ran for an hour 9k in total.

Also did some leg raises on the dipping station in the gym, they are getting easier now thankfully

Racing Flat

Eclectic honey, you are flying it - put your name down for a race!

eclectichoney

Just a wee slow 2.5k run today - had planned for 4k but my stupid stitch wasn't easing at all Then hit the weights pretty hard to compensate (split squats - ouch)

eclectichoney

Just a ten minute-ish fastish run yesterday (too many crowds of people around sandycove for the swimming made it difficult to run anywhere)

This morning back to a nice 6.2k run (lovely day for it), took it easy after eating way too much yesterday at around 40 mins.

eclectichoney

5.25k 32:40 mins today

eclectichoney

5k run 29:45

eclectichoney

6.4k run 42.40 mins

Racing Flat

Eclectic honey, on the ball keeping up the good work over Christmas.

How about starting the New Year with a 5k race? 5k race in the Phoenix Park at 1.00 on Tuesday, all standards, would be good to see how you fare, give you a time to set some targets for the year. Go for it, no better way to start the New Year than running a race when all your friends have a hangover! Race organised by Liffey Valley Athletics Club, it's the Tom Brennan memorial 5k, usually give a good t-shirt/sweat-shirt on registration.

eclectichoney

Thanks for the heads up Racing Flat, I did think about it, but I don't really want to do a race for another month or two yet. I know it's not a big thing, and it's just like another run, but still. A 5k would be what I would be aiming for distance wise though.

eclectichoney

6.5k run in 43 mins

Finally seeing some *little* improvements in my strength training too. Like I managed to bench 21k today.

eclectichoney

6k run 39 mins

eclectichoney

3.5k in 23 mins but hit the weights hard as tomorrow is my rest day.

eclectichoney

3 miles (4.8k) 28 mins. was on the treadmill so to keep things interesting a upped the pace every 500 ms or so starting from my easy running pace of 9kmph. by the time i got to 12kmph i was nearly sick! i've such a long way to go yet!

I should probably start logging my weights (at least on days when I have time to write them up) in more detail for reference / progress purposes:
Bench press 21kg X 9 X 7 X 6
Superset of military press 4kg DBs (3X10) and Split Squats 4kg DBs (3X5)
Lat Pull Down (31.5kg) X8 X7 X7
Leg Raises at the dipping station X10 X10 X10
Leg press 190lbs X9 X9 X9

Edit: mean to pick up milled flax while shopping today but forgot. Grrr. At least i've started on the omega 3 properly again!

eclectichoney

10k run 1hour 7 mins - too tired to do any weights

SUNGOD

hiya just posted in the previous thread that all i do for my training(connemara marathon hopefully) is run run run but after readin your log now im thinking maybe i should be doing some weights hhmmm now ya have me thinking .really good reading your log keep it up

eclectichoney

Thanks I mainly do weights because I am trying not to lose loads of muscle which tends to happen when you run. It's not my priority, in that I always do my running first, but I do try and do 20-30 mins weights after my shorter runs.

eclectichoney

4k recovery run today in 26 mins. was wrecked today followed by weights

eclectichoney

5k run in 33 mins tonight. don't know why i am so tired this week, i just feel really fatigued, compared to last week when my 5k runs felt so easy i did an extra mile i have felt like i might have a cold coming on for the last week (but it has failed to materialise) so im hoping its just that im a bit under the weather.

Weights
DB Bench 6kg DBs X25 warm up
Lunges - 4kg dumbbells 3 X 8
lat raises - 4kg DBs 3 X 8 9last couple on the last set weren't grest formwise)
Lat pulldown - 3 x 8 (32kg)
Tricep Kickbacks 3 X10 (6kg DBs)
Miliatry press 6kg DBs X8 X7 X6 - really concentrated on form

stick_figure

are you giving yourself rest days? And if you do feel under the weather I'd recommend taking it easy until you feel better. There are so many bugs and flu strains around that the last thing you need to do is lower your immune system through exercise when you already feel crappy.

eclectichoney

yes - friday and sunday are my rest days, but i do try and run 5 days a week now. i'm afraid to take a few days off in case i go back to where i was but i might try taking two days off together for once and see if it helps. i'm stressed about my masters application at the moment as well which probably isn't helping!

stick_figure

You'll be grand taking a couple of days, and it'll probably boost your performance when you start back again. You won't lose fitness over the course of 2 or 3 days. Hell, I didn't run for about 3 weeks and then went out and did my longest run ever, which dare I say, actually felt easy. Don't stress, and good luck with the applications

eclectichoney

I wish I'd posted that ages ago - I felt much better this evening: 6k run in 40 mins and i felt i could have gone on if i had to.

How Strange

hi eclectic honey, I'm still following your thread and am very impressed.

Are you taking glucosamine? It is supposed to be very good for repairing muscle wear and damage. I was advised to take it by a physio and I'm taking one with chonroditn (sp). Apparently chonroditn helps the body to absorb the glucosamine. It is an expensive supplement but could be very beneficial if you are taking up running.

Maybe others will comment on how effective they find glucosamine.

eclectichoney

Thanks How Strange My mother takes those and I have often thought of it (I know they are expensive but boots do them on a 3 for 2 she informs me!0 but they look massive and i have problems swallowing large tablets. maybe i could find smaller ones, as i wouldn't mind having to take more than one a day. I might check them out again. At the moment I just take a B complex, Fish oils and Evening primrose oils. I can't take a multi-vit as i can't take any vitamin a supplements for a while.

BossArky

How Strange wrote: »

Maybe others will comment on how effective they find glucosamine.

I started taking it on and off recently. Maybe it was a placebo effect, or maybe it did actually help me recover a bit quicker. Days after a heavy weights session, or hard run / swim I found a bit easier & less sore if I had taken some the night before.

You can get it in Holland and Barrett in tablet format. Everything half price in the UK at the moment, not sure about Ireland.

Back in August after the London triathlon I was in bits for 3 or 4 days. It would have been handy then to aid my immune system and prevent the cold I picked up when defences were low.

eclectichoney

thanks fo rthe Boss Arky, had a look in H&B but got all confised because there were a few different types and wasn't sure which one was best so will have to do a bit more research!

Today's workout

7k run - 47 mins. Sometimes it does get to me how slow i am, but then i think, why should it really? i mean it's not like i'm ever going to win anything anyway lol. I'm enjoying things so much that speed is really not a priority until i have at least six-nine months running behind me i think. I currently have nearlyfour months, so I guess I might evaluate things in another couple of months and see where I am at.

Weights - not very successful. while i'm much less tired running, i seem unable to lift anything even vaguely heavy!
Lat Pull down 35kg X6 X6 X5
Lunges 6kg DBs X9 X9 X9
Skullcrushers 8.5kg barbell X7 X5 X4
Leg raises (dip station) X20 (a PR!) X 12 X 12
bench Press 21.5kg X9 X5 X5 (not a good day )
Military press 6kg DBs X6 X5 X5
DB Flyes (6kg DBs) X7 X7 X7

eclectichoney

7K run in 44 mins

Leg raises

SUNGOD

eclectichoney wrote: »

7k run - 47 mins. Sometimes it does get to me how slow i am, but then i think, why should it really? i mean it's not like i'm ever going to win anything anyway lol. I'm enjoying things so much that speed is really not a priority until i have at least six-nine months running behind me i think. I currently have nearlyfour months, so I guess I might evaluate things in another couple of months and see where I am at.

i know its not for everyone but i only think about times on race days as i can get dissapointed if i ran much slower than my best in training i tend just to focus on distance and as they say "getting the miles in to the legs", often for 5 mile i will go 1 easy pick it up nearly to my fastest for 3 and slow down again for the last one, either way your doing great hope ya didnt mind me posting that

eclectichoney

thanks for that sungod, always good to get other perspectives!

today: 5k run 28:40 mins

Mil Press 5kg DBs X8 X8 X8
Skullcrushers 8.5 kg barbell X8 X7 X6
Bench press DB (10kg) X 6 X5 (8kg DBs) X 10 X10
Lunges 5kg DBs X9 X8 X8
Db Flyes 5kg DBs X8 X8 X8

eclectichoney

6k run 39 mins

Leg raises X25 (ftw!) X15 X15
Lat raises 4kg DBs X8 X7 X7
Leg press 190 lbs X9 X9 X9

No more weights as my joints / muscles have been so sore the past day or two, it even hurts to walk!

eclectichoney

5k 29 mins

eclectichoney

19-Jan Sat 7k Time 46 45
21-Jan Mon 8k Time 51 30
22-Jan Tue 5.2k Time 30 00

Weights this eve:
DB Bench Press 8kg DBs X9 X8 X6 X5
DB Flyes (6KG DBs) X8 X8 X8
Mil Press (5kg DBs) X8 X8 X8
Tricep Kickbacks 6kg X9 X9 X9 each arm
Skullcrushers 8.5kg Barbell X8 X8 X7

I have had to drop my weights by around 10% (my bench seems to be going backwards at a ridiculous rate!) - which i'm gutted about but unfortunately i'm suffering badly from fatigue / joint pain from meds i'm on at the moment, so I had to just make a call. I figure it's better to be able to do light weights than none at all! Fingers crossed I don't have to stop running. saturday I was wiped (was supposed to be a 10k run ).

seanom78

Ecletic - Its v impressive how youve been so determined. I started training for the 2008 Cork marathon last week. I used to play lots of sports (soccer/GAA) but i stopped about 4 years ago.Im 29 now. I was never a runner as I thought i wouldnt have the deternination.

did a few 3 milers last week, didnt even look at my times. did a 5 miler at the weekend, finished in 49 mins 30 secs and I was wrecked after it. I also had to take 3 walking breaks during it. Its a bit depressing that i couldnt run the whole lot but my calves were burning and my feet were sore so i had to stop.

I am down to do the Connemara Half marathon in 10 weeks so Im gonna have to focus hard now.

if you dont mind, im gonna post my times up here too? Id like to hear any feedback which might help me to improve


Im using hal hadigons marathon novice1 training schedule..

eclectichoney

Thanks Sean! Unfortunately I'm not very determined at the moment as my calf is in bits (it hurts to walk even) I'm off to the physio tomorrow evening, so fingers crossed. It *sucks* not being able to run

Good luck with the connemara training - i'd love to do it, maybe next year. Looking forward to reading your log, especially as you're using hal higdon like myself.

seanom78

3 Mile run last night, found it much harder than usual. Calves were burning after about 0.5 miles, they loosened up a bit but it was v tough overall.Not sure why.

Distance: 3 miles
Time:28:20

How Strange

seanom78 wrote: »

3 Mile run last night, found it much harder than usual. Calves were burning after about 0.5 miles, they loosened up a bit but it was v tough overall.Not sure why.

Distance: 3 miles
Time:28:20

seanom78, I get that burning sensation in the back of my calves too from time to time. For me it helps if I stop and do the stretch where you sit back, front leg straight with toe pointed upwards and back leg bent. I can't remember the name of the stretch. Anyway, that helps me a bit.

eclectichoney, I hope you'll be back on the road again soon. You were doing so well.

I ran the Raheny 5mile on Sunday in 49:21 I was thrilled about. I took it easy going around trying to think what my marathon pace would be and really pushed myself for the last 200m. I wouldve been happy with a time of 50 - 55mins but when I saw the clock was at 48mins I started to sprint as I then wanted to finish in under 50.

I'm doing a half marathon at Easter so that was my last opportunity in a race setting to see what my time would be. So now I know if I finish under that time I will be delighted. Looking at 2hrs 20mins finish time at the moment.

seanom78

Thanks for the advise/ exercise for the claf trouble, ill try that next time.
any else have this burning calves problem? how did u deal with it?

xebec

seaom78, why not start a new log of your own to keep track of your progress?

The burning sensation in your calves is most likely due to the fact that you only started running recently, persistance and some good stretching should sort that out

eclectichoney

temporary hiatus

the physio thinks I've a stress fracture in my left leg so no running for six weeks

grrrr

Racing Flat

eclectichoney wrote: »

temporary hiatus

the physio thinks I've a stress fracture in my left leg so no running for six weeks

grrrr

Downer!
Have you thought of aqua jogging to keep up the running in the meantime?

eclectichoney

I know. I'm gutted tbh. I can't swim so don't hold out much hope for the aqua jogging, though maybe you don't need to be able to swim??? Even walking is painful atm though so I am not sure how it would work.