On Your Marks ...

stmochtas

:eek: Middle of page 2 and 34th in the 1000 mile challenge after a weekend off :eek:

Here is the schedule to take me to a 10k on St. Patrick's day which includes the BHAA 5k XC on wed night.


Mon 09-Mar ~ 40min easy
Tue 10-Mar ~ 30min easy
Wed 11-Mar ~ 5k XC race
Thu 12-Mar ~ 30min easy
Fri 13-Mar ~ 3 * 1k @ (10k pace-5sec) with 3 min easy
Sat 14-Mar ~ 40min easy
Sun 15-Mar ~ 6 * 1min @ 10k pace with 1 min easy
Mon 16-Mar ~ Rest
Tue 17-Mar ~ 10k Road race (target sub-47 based on a previous pb of 48:54)

No idea of what the course is like so will try to get to half way in 23:30 and see what happens.

Woddle

Just looking at your schedule, and the hard work is done for your 10k, your not going to gain much from now till race day so maybe you should be just ticking over with a few strides thrown in, def don't tire your legs out, best of luck though

stmochtas

Woddle wrote: »

Just looking at your schedule, and the hard work is done for your 10k, your not going to gain much from now till race day so maybe you should be just ticking over with a few strides thrown in, def don't tire your legs out, best of luck though

I know what you mean Woddle, I intend to keep the easy runs to a recovery like pace and then the 2 work outs are going to be quite short I may skip Saturdays if the legs feel tired. There is enough time from the 5k to recover as well other wise I would skip it.

Strides are an idea though.

stmochtas

Nice easy 5 miles home from work last night. Definitely the best way to commute when you can take in the phoenix park. Bright for a lot of Journey too, roll on spring.

Comment: Legs felt very good and I was holding back the whole way. Will do the same tonight and let them loose on Wednesday.

5miles in 45min

shels4ever

stmochtas wrote: »

Nice easy 5 miles home from work last night. Definitely the best way to commute when you can take in the phoenix park. Bright for a lot of Journey too, roll on spring.

Comment: Legs felt very good and I was holding back the whole way. Will do the same tonight and let them loose on Wednesday.

5miles in 45min

Sounds like your in form for tomorrows race. Best of luck.

stmochtas

shels4ever wrote: »

Sounds like your in form for tomorrows race. Best of luck.

Looking forward to it I have to admit but the 10k on paddys day is more important.

shels4ever

stmochtas wrote: »

Looking forward to it I have to admit but the 10k on paddys day is more important.

Which 10 k ar you doing?

stmochtas

I am running a 10k in Tubercurry Co.Sligo as I will be down that direction for St. Patricks day. I know nothing about the race.

I would love to do the KBC 5k and get a PB for 5k finally. I have not run a 5k on the road as yet but my "A" goal this year is at 10k distance so I have chosen the Sligo race.

Heathen

Greetings all..

Im new to running so feel free to mock and ridicule me as you see fit..
I have been jogging maybe twice, three times a month for the last year just to keep things moving.. normally just doing about 2k of jogging and another 2k of walking.. but in the last 2 weeks i kicked the fags and booze to start training to run the 5k in Malahide.. my brother talked me into the 10k in the phoenix park in April, but 10k seems daunting so im focusing on the 5k first to see how i get on.. i can go about 3k without stopping now but i have noticed that the muscle right at the front of my lower legs attached to the shin bone seems to go rock hard and makes it hard to run, its as if its cramped cos its so hard.. i have to sit out a lap and massage it before i can head back out for another lap.. am i just not warming/ stretching this muscle right? all other muscles are fine as i know how to stretch them for other martial arts training that i do, but this pain in my shins is making me stop when i know i have at least another 2k in me...

any advise gratefully accepted

stmochtas

BHAA 5k XC race

It was a great night for a run with only a head-wind from the coast to content with. Myself, Jlang and Figs were there to race (well were those who I met there). Robinph was on camera duty of coure. The race start was delayed by 30 minutes which did mean a bit of waiting around but as the weather was grand this was not an issue.
The race went grand for me and I never read into XC times. I finished in 22:50 or so. The official results will be more exact and I will update. The course was tight in places but all in all it was a great/original event and I will do it next year if I am around. For me the third km was one where my legs felt heavy and by the fifth they were waking up again hopefully that's a good sign for 10k.

2k warm-up
5k Race
1k cool-down

stmochtas

Heathen wrote: »

Greetings all..

Im new to running so feel free to mock and ridicule me as you see fit..
I have been jogging maybe twice, three times a month for the last year just to keep things moving.. normally just doing about 2k of jogging and another 2k of walking.. but in the last 2 weeks i kicked the fags and booze to start training to run the 5k in Malahide.. my brother talked me into the 10k in the phoenix park in April, but 10k seems daunting so im focusing on the 5k first to see how i get on.. i can go about 3k without stopping now but i have noticed that the muscle right at the front of my lower legs attached to the shin bone seems to go rock hard and makes it hard to run, its as if its cramped cos its so hard.. i have to sit out a lap and massage it before i can head back out for another lap.. am i just not warming/ stretching this muscle right? all other muscles are fine as i know how to stretch them for other martial arts training that i do, but this pain in my shins is making me stop when i know i have at least another 2k in me...

any advise gratefully accepted

Hi Heathen and welcome.

My first advice as someone who has been running for a year now is to start up a training log here on boards. Thats what I did and everyone on here offers great encouragement and advice.

On the injury front it is always better to seek medical advice but if I was too self diagnose I would say shin pain could be shin splints
See http://www.time-to-run.com/injuries/thebig5/shinsplints.htm.
A physio would be able to diagnose this and provide you with some exercises to help prevent re-occurence.

Wearing the right footwear is very important also and and will help prevent injuries. There are specialist shops in Dublin like Runways on parnell street that can advise. The right footwear made a big difference for me.

stmochtas

5k nice and easy to get the race out of my legs. No ill-effects of last nights race at least.



5k in 30:32

stmochtas

stmochtas wrote: »

BHAA 5k XC race

It was a great night for a run with only a head-wind from the coast to content with. Myself, Jlang and Figs were there to race (well were those who I met there). Robinph was on camera duty of coure. The race start was delayed by 30 minutes which did mean a bit of waiting around but as the weather was grand this was not an issue.
The race went grand for me and I never read into XC times. I finished in 22:50 or so. The official results will be more exact and I will update. The course was tight in places but all in all it was a great/original event and I will do it next year if I am around. For me the third km was one where my legs felt heavy and by the fifth they were waking up again hopefully that's a good sign for 10k.

2k warm-up
5k Race
1k cool-down

Official Time: 22:47
Position: 86th

Happy enough to see I came in ahead of a few who have beaten me to date.

shels4ever

stmochtas wrote: »

Official Time: 22:47
Position: 86th

Happy enough to see I came in ahead of a few who have beaten me to date.

Good running there. I see you beat a few people that i beat in my last race, would have been a bit of a battle if I had been there i'm sure...

stmochtas

shels4ever wrote: »

Good running there. I see you beat a few people that i beat in my last race, would have been a bit of a battle if I had been there i'm sure...

I would say we would be neck and neck over that distance. Not sure of my next BHAA outing yet but we should line up together soon enough

stmochtas

Nice easy 4 miles this morning @ 9:55 pace, very very easy as you can see.

Been a bit lazy this week and took yesterday off. Some hard work coming up so not too worried.

stmochtas

Last run before the 10k on Tuesday.

15min easy
5min race pace

2.5 miles.

stmochtas

stmochtas wrote: »

BHAA 5k XC race

It was a great night for a run with only a head-wind from the coast to content with. Myself, Jlang and Figs were there to race (well were those who I met there). Robinph was on camera duty of coure. The race start was delayed by 30 minutes which did mean a bit of waiting around but as the weather was grand this was not an issue.
The race went grand for me and I never read into XC times. I finished in 22:50 or so. The official results will be more exact and I will update. The course was tight in places but all in all it was a great/original event and I will do it next year if I am around. For me the third km was one where my legs felt heavy and by the fifth they were waking up again hopefully that's a good sign for 10k.

2k warm-up
5k Race
1k cool-down

Just noticed I got a 9.8 for my efforts on Wednesday.

Woddle

Yeah I had a look at the results, very impressive run. Best of luck for Tuesday

stmochtas

Well every thing did not go as planned today but I am not going to let it get me down and know that the experience will stand to me. The sun was shining today which was great has it had been dull all weekend. There was a decent headwind and I was not sure how that would effect things. The first thing that didn't go to plan was that my Garmin had no signal for some reason so I didn't get to record my splits or the course. The first kilometre went off at 5+ mins and I can not figure out why unless the markers were off as I felt like I was moving nicely along. After the first one we turned into a 2 mile uphill into the wind :eek: so I was not able to make up the lost time. I was questioning my endurance levels at this point as I lost about 5 places. I went through 5k around 25+ mins which was the toughest 5k I had run in a long time. A duel started between me and another runner over the next 4k which got us to 9k. He beat in the final 1k and I finished in 49:04.

No personal best today and no where near the time I had hoped for however the day will stand to me and on an easier course I would have PBed without issue. No excuses though time to knuckle down for the next one.

Woddle

stmochtas wrote: »

No personal best today and no where near the time I had hoped for however the day will stand to me and on an easier course I would have PBed without issue. No excuses though time to knuckle down for the next one.

Good perspective, take the positives and move on to the next race
Def didn't sound like an easy race

stmochtas

Week 9 was supposed to be only about the 10k race however it also about getting over a bit of disappointing run in the race.

Here is the schedule for the rest of the week before I start to focus on the April 5th 10k in the park.

18/3 ~ 20 min easy
19/3 ~ 40 min easy
20/3 ~ Rest
21/3 ~ 4k time trial
22/3 ~ 60 min easy

2 miles in 20:15 mins today for recovery. Avg HR 136.

stmochtas

Todays (and yesterday) run was still about recovery and combined with a rest tomorrow I think the race will be gone from my legs. I was really just jogging to be honest.

Saturdays run is about building up my confidence a little after the race and re-assuring myself the training is there. I would do the BHAA but it doesn't suit.

My next race will be the Great Run on April 5th.

3.5 miles in 39:42 (Avg HR 137)

stmochtas

4k Time Trial on Saturday went as follows

1k 4:12 avg=177 max=186
2k 4:24 avg=188 max=189
3k 4:35 avg=188 max=190
4k 4:40 avg=188 max=191

17:51 Total which is a new best for me over the distance so I am happy with that.


Today was a 1hr easy run in the park, lovely day.

stmochtas

Took Monday off. Life got in the way, but the rest was nice. Here is my training plan to get me to the Bupa 10k.

24/3 - 1k easy ~ 6x1k Rest 90sec ~ 1k easy
25/3 - 30min easy
26/3 - 1hr easy
27/3 - Rest
28/3 - 2.5k easy ~ 5k paced/tempo run ~ 2.5k easy
29/3 - 1hr easy
30/3 - 30min easy
31/3 - Fartlek (3 * 5min @10k pace with 1 min easy)
01/4 - 40min easy
02/4 - 30min easy
03/4 - Rest
04/4 - 15min easy + strides
05/4 - Bupa 10k

stmochtas

Today's session was the 6 * 1k. I felt strong during this and although it was tough I think it was my best training session to date.

Last time out

stmochtas wrote: »

Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
1k|4:24|107|163|171|90 sec
1k|4:24|113|164|175|90 sec
1k|4:24|118|166|177|90 sec
1k|4:24|128|168|179|90 sec
1k|4:24|133|170|180|90 sec
1k|4:24|136|171|181|90 sec

This time (again on TM with incline, for the last time as the bright evenings are coming).

1k warm up

Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
1k|4:20|105|166|174|90 sec
1k|4:20|110|166|178|90 sec
1k|4:20|121|168|179|90 sec
1k|4:20|125|171|181|90 sec
1k|4:20|129|171|181|90 sec
1k|4:20|128|173|182|90 sec


1k cool down

stmochtas

Day 3 was a 30 min run nice and easy.
Day 4 1 hour run from work to home testing out my new innov8 back pack which worked well.

Kept both these sessions very easy as I think I was pushing to hard on my easy days and feeling tired for the quality workouts.

stmochtas

The weekend dint go as planned really as I developed a sore throat and also attended a certain crap match at croker last night.

Managed to get a hr easy run in anyway but missed my paced 5k.

8.65km in 1hr with avg hr 139. Keeping these very slow for now.

stmochtas

I have not been able to get on here too often as I am flat out with work. Still managing to get the training in though and as this is an easy week in preparation for Sunday's 10k the heavy work load is not too damaging.

Monday was a 30 minute easy run.

Tuesday went as follows

2.25k in 15:33 with avg 141

3* 5 min @ 10k pace and 1 min easy.

3.43km in 17mins with avg 173

2.25k in 15:06 with avg 152


Have to try and get my 40min easy before tonights match. Fingers crossed we can play a little better away from home than at croker.

shels4ever

stmochtas wrote: »

I have not been able to get on here too often as I am flat out with work. Still managing to get the training in though and as this is an easy week in preparation for Sunday's 10k the heavy work load is not too damaging.

Monday was a 30 minute easy run.

Tuesday went as follows

2.25k in 15:33 with avg 141

3* 5 min @ 10k pace and 1 min easy.

3.43km in 17mins with avg 173

2.25k in 15:06 with avg 152


Have to try and get my 40min easy before tonights match. Fingers crossed we can play a little better away from home than at croker.

Best of luck on sunday, i'll prob be around the 5-6 k mark to give you a shout... are you going out at sub 45 pace?

stmochtas

shels4ever wrote: »

Best of luck on sunday, i'll prob be around the 5-6 k mark to give you a shout... are you going out at sub 45 pace?

Thanks Shels I will look out for you. Not going to go out at the sub 45 pace as I am not there yet and I would prefer PB for confidence as I didn't a few weeks ago. That means on Sunday going faster than 48:54 on a tougher course. i would be happy to see a 47 when I get to the finish

I think the Intel race will be my target for sub-45.

shels4ever

stmochtas wrote: »

Thanks Shels I will look out for you. Not going to go out at the sub 45 pace as I am not there yet and I would prefer PB for confidence as I didn't a few weeks ago. That means on Sunday going faster than 48:54 on a tougher course. i would be happy to see a 47 when I get to the finish

I think the Intel race will be my target for sub-45.

All going well with recovery after Belfast i should be in 45's form for intel myself. Was actually playing with the idea of a 43'30 time around then but will see how things go.

stmochtas

shels4ever wrote: »

All going well with recovery after Belfast i should be in 45's form for intel myself. Was actually playing with the idea of a 43'30 time around then but will see how things go.

Its a good bit off so we would well be getting there by then. My next big goal race will be RTE and I think I will just run the Kepak 8 mile to stay in touch in the BHAA leagues. I won't treat the 8 miler as a goal race though as I want to do 4 hard weeks of work after Bupa.

shels4ever

stmochtas wrote: »

Its a good bit off so we would well be getting there by then. My next big goal race will be RTE and I think I will just run the Kepak 8 mile to stay in touch in the BHAA leagues. I won't treat the 8 miler as a goal race though as I want to do 4 hard weeks of work after Bupa.

Sounds like a good plan, i'll prob run the 8 mile race and see how that goes, I wont feature in the leagues this season .

stmochtas

The last 2 days were consecutive easy runs of 40 mins and 30 mins. As I get ready for Sunday. Tomorrow was supposed to be a rest day but instead I am going to rest on Saturday and do 6 * 1 min fast then slow tomorrow.

Looking forward to the race and fingers crossed this glorious weather will hold.

stmochtas

Day 5 is usually a Rest day but because the race is on Sunday I moved my rest to Saturday. Also give me an opportunity to spend some time with my neglected OH. (And maybe watch the mighty Spurs on TV too :rolleyes:)

Todays Session:

Session details:

Warm up 2k in 13:07 (avg hr 143)
6 * 1min fast/slow (2.06k) (avg 159)
Cool down 2k n 13:12 (avg hr 138)

Got a Blister on my left foot which has got a bit messy. Sore and red now but hopefully wont impact me too much by Sunday. Covered in a Compeed at the moment and I bought some new 1000 mile socks for race day.

stmochtas

Woke on Sunday with very fresh legs and felt good about today's run. Jogged the 2k from my house to the park to meet a few friends who were also taking part. I was shocked to see the crowds as I had never run this 10k before. We lined up in the 45-55 pen somewhere in the middle (note to self go further up the next time as there were people walking in this pen. After a bit of delayed start we were off and it was every man for himself. The first 3k were very much about picking your way through the crowd, mentally I was telling myself not to go too mad until the 3k mark. Hit 5k at just over 23 mins and was feeling comfortable as I turned into the hills. I skipped the water stop as I felt I had enough fluids on board and maybe even a bit too much as my bladder felt a little full.
Now for the hills they were tough and one of my buddies started to pull away, I stuck with him for as long as possible but he just had the edge this time. The last hill out of the glen was a real killer for me and I need to do a bit more endurance work. The run to finsh was grand but there was nothing there to run my planned fast last km.

I finished in 47:30 which gives me a new PB and gets me closer to the sub-45 goal. Delighted.

SUNGOD

congrats on a great PB

stmochtas

2 mile recovery today. Nothing to add except legs have recovered well.

shels4ever

stmochtas wrote: »

Woke on Sunday with very fresh legs and felt good about today's run. Jogged the 2k from my house to the park to meet a few friends who were also taking part. I was shocked to see the crowds as I had never run this 10k before. We lined up in the 45-55 pen somewhere in the middle (note to self go further up the next time as there were people walking in this pen. After a bit of delayed start we were off and it was every man for himself. The first 3k were very much about picking your way through the crowd, mentally I was telling myself not to go too mad until the 3k mark. Hit 5k at just over 23 mins and was feeling comfortable as I turned into the hills. I skipped the water stop as I felt I had enough fluids on board and maybe even a bit too much as my bladder felt a little full.
Now for the hills they were tough and one of my buddies started to pull away, I stuck with him for as long as possible but he just had the edge this time. The last hill out of the glen was a real killer for me and I need to do a bit more endurance work. The run to finsh was grand but there was nothing there to run my planned fast last km.

I finished in 47:30 which gives me a new PB and gets me closer to the sub-45 goal. Delighted.

Well done on the Pb, hard enough course too so you should be able to take some more time of that.. its 7 mins faster then my 10k pb

stmochtas

Thank Shels. I would think if you were running it though your PB would have been smashed . Also I notice you have moved to the "other" team on BHAA new site. The old IT3 team has been diminished.

shels4ever

stmochtas wrote: »

Thank Shels. I would think if you were running it though your PB would have been smashed . Also I notice you have moved to the "other" team on BHAA new site. The old IT3 team has been diminished.

Yep will look for a 10 min improvment actually...At this rate I should be a shoo in for 2012....

lukeeman

well done,a great time on a hard course.

stmochtas

lukeeman wrote: »

well done,a great time on a hard course.

Thanks lukeeman I hope there is better to come ;-)

stmochtas

Wow! I have been ignoring the log so here is an update of the last few days. Still on a high about my 10k time. I know it is nothing major but it is a step in the right direction.

Day 1 70min easy running
Day 2 30min easy running

Day 3 2k Rep session
1 Mile warm up
Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
2k|9:04|112|173|183|2 min
2k|9:19|129|179|187|2 min
2k|9:18|133|175|184|2 min
2k|9:22|131|178|185|2 min

1 Mile cool down

In terms of wind and hills reps 2 and 4 were the toughest.

Day 4: Rest


Meeting up with a few boardsies to climb knocknarea tomorrow.

stmochtas

Met up with a group planning to do the Warriors run in Sligo this year to get a preview of the new route that is in the planning. T_Runner provided us with some good advice and training tips a long the way. We set off in small groups and ran up and down the proposed trail. It was tough going and sometimes hands became useful :eek:

It was great to meet up with the group and we used a stop start approach so no one like me got left behind.

Below is a link to the motionbased summary of this activity. Looks like we climbed to over a 1055 sq ft. at the top.

http://trail.motionbased.com/trail/invitation/email/accept.mb?senderPk.pkValue=258575&unitSystemPkValue=2&episodePk.pkValue=7974447

Total distance: 5k

stmochtas

8 miles easy. Not much more to add really. I think I am going to attempt the BHAA 8 miler in the middle of a training cycle. Not a goal race but I want to get some points on the board for the summer league.

shels4ever

stmochtas wrote: »

8 miles easy. Not much more to add really. I think I am going to attempt the BHAA 8 miler in the middle of a training cycle. Not a goal race but I want to get some points on the board for the summer league.

Might see you at the 8 miler next week depends on how my week goes thinking of givint this a go.

stmochtas

shels4ever wrote: »

Might see you at the 8 miler next week depends on how my week goes thinking of givint this a go.

Hopefully see you there Shels. Distance might be a bit long for me at the moment but will give it a bash. RTE 5 mile is my main race this month and I only have to break 39 for a PB

stmochtas

Hit the track for a session of 1ks today. I reduced my rest period by 10 secs to 80secs today and will keep it at this until I can keep all 6 reps below 4:20.
My target for this session is to get the rest period down to 60 secs.

1k warm up/ 2k cool down
Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
1k|4:13|104|168|178|80 sec
1k|4:13|132|175|184|80 sec
1k|4:17|137|176|185|80 sec
1k|4:19|143|177|185|80 sec
1k|4:20|146|179|187|80 sec
1k|4:25|147|178|190|80 sec

stmochtas wrote: »

Last time out
Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
1k|4:20|105|166|174|90 sec
1k|4:20|110|166|178|90 sec
1k|4:20|121|168|179|90 sec
1k|4:20|125|171|181|90 sec
1k|4:20|129|171|181|90 sec
1k|4:20|128|173|182|90 sec