XC Runner

cfitz

Thursday 22 April 2010:

AM
25 minute jog

PM
60 minutes steady
Stretching (double normal amount)
Strengtening exercise for left ankle (10 reps)

TheRoadRunner

Nice track opener and good luck for the next few months.

I really like your log, it shows how consistent sensible training pays off with good race times.

cfitz

Friday 23 April 2010:

Rest


Saturday 24 April 2010:

70 minutes easy
Stretching
Strengtening exercise for left ankle (10 reps)


Plan for the coming week is:

Sun 45 (including 25 minutes hard)
Mon AM 25 jog, PM 50 steady, 4x300m strides
Tue AM 25 jog, PM 10x400m with 60 sec jog recovery
Wed AM 25 jog, PM 60 steady
Thu AM 25 jog, PM 55-60 steady, 4x300m strides
Fri Rest
Sat 70 easy

cfitz

Sunday 25 April 2010:

45 minute run with 25 minutes hard (approx. 5, 25 hard, 15)
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x10)
Plank (10 breaths)


On grass loop (850m lap approx.). Lap times during the hard section were something like:

3:16
3:12
3:08
3:09
3:09
3:12
3:09


Pretty slow, not sure why.

cfitz

Monday 26 April 2010:

AM
25 minute jog

PM
50 minutes steady
4 x 300m strides
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x10)
Plank (10 breaths)


This run went well.

cfitz

Tuesday 27 April 2010:

AM
25 minute jog

PM
15 minute warm-up jog
Strides
10x400m with 1 min jog recovery (71, 73, 71, 71, 73, 72, 73, 72, 72, 73)
20 minute warm-down jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x10)
Plank (10 breaths)


Not sure if the times for reps 6-9 are exactly correct but the overall average is right - my first nine reps averaged 72 and I did the last lap in 73. It was very windy down the back straight towards the end of the session and I'm quite happy with the workout. Had a friend doing most of the reps with me so that was great.

cfitz

Wednesday 28 April 2010:

AM
25 minute jog

PM
60 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x10)
Plank (10 breaths)

cfitz

Thursday 29 April 2010:

AM
25 minute jog

PM
55 minutes steady
Stretching
4 x 300m strides
Strengtening exercise for left ankle (10 reps)
Press-ups (x10)
Plank (10 breaths)

cfitz

Friday 30 April 2010:

Rest


Saturday 1 May 2010:

70 minutes easy
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x10)
Plank (10 breaths)

cfitz

Sunday 2 May 2010:

45 minute run with 30 minutes hard (approx. 20 hard, 15)
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (10 breaths)


On grass loop (850m lap approx.). Lap times during the hard section were something like:

3:32
3:27
3:20
3:12
3:10
3:07
3:06
3:07
3:11


Monday 3 May 2010:

AM
25 minute jog

PM
50 minutes steady
4 x 300m strides
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (10 breaths)

cfitz

Tuesday 4 May 2010:

AM
25 minute jog

PM
15 minute warm-up jog
Strides
10x400m with 55 jog recovery (75, 74, 72, 73, 73, 72, 73, 73, 74, 75)
20 minute warm-down jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (10 breaths)


Didn't struggle too much with the shortened recover but my head didn't seem to be in it at all. Hoping for a much better session next time.


Wednesday 5 May 2010:

AM
25 minute jog

PM
60 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x10)
Plank (15 breaths)


Thursday 6 May 2010:

AM
25 minute jog

PM
55 minutes steady
Stretching
4 x 300m strides
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (10 breaths)


Friday 7 May 2010:

Rest


Saturday 8 May 2010:

15 minute jog
Strides
3000m track RACE, Irishtown (21st, 9:28.63)
22 minute jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (10 breaths)


It's not hard to find excuses for not running a PB last night, but I'm not sure if there's much excusing such a poor performance. It was very windy, I was out on my own for a lot of the race, and there was no-one calling the splits. That's the excuses out of the way. I felt fairly good before the race. Went through 1km in 3:03 so I must have slowed something shocking. Even managed to get lapped. Physically, I felt ok after the race. Don't think there's much point on dwelling on it here.

Here's my schedule for the coming week. I think I have a local 1500 race on Friday so it might change a bit.

Sun 55 steady
Mon AM 25 jog, PM 35 steady, 4x300m strides
Tue AM 25 jog, PM 10x400m with 45 sec jog recovery
Wed AM 25 jog, PM 60 steady
Thu AM 25 jog, PM 55 steady, 4x600m strides
Fri Rest
Sat 70 easy

cfitz

Sunday 9 May 2010:

55 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Monday 10 May 2010:

AM
25 minute jog

PM
35 minutes steady
4 x 300m strides
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)

cfitz

Tuesday 11 May 2010:

AM
25 minute jog

PM
15 minute warm-up jog
Strides
10x400m with 45 second jog recovery (71, 72, 72, 72, 73, 74, 74, 75, 75, 74)
20 minute warm-down jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


On tartan track as usual. Really noticed the shorter recovery here. Strong enough breeze on the home straight. Faded a good bit in the second half but I think I got a good session out of it.

cfitz

Wednesday 12 May 2010:

AM
25 minute jog

PM
60 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Was moving quite quickly by the end of this run.

cfitz

Thursday 13 May 2010:

Rest
Sports massage


Friday 14 May 2010:

16 minute jog
Strides
1500m track RACE, Monavea (2nd, 4:30)
20 minute jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Local race on gravel track. Winner took off from the start. Had a good race with the next guy but my second lap was very slow after the fast start. Got passed into 3rd place after 350m and lost some ground but made good ground between 800-950m and got back into 2nd position. Didn't make a clean break though and it wasn't til the last 200m that I opened a bit of a gap. The track was in a bit of a state so I'm not sure that the time is as bad as it sounds. Splits were:

400m 68/69
800m 2:24
1200m 3:37
1500m 4:30


(Forgot to mention it in my post above, but I went to the Osteopath on Monday.)

cfitz

Saturday 15 May 2010:

70 minutes easy
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Went on the roads around town coz it was dark. Nice and relaxed.


Sunday 16 May 2010:

55 minute run with 30 minutes hard (approx. 10 easy, 30 hard, 15 very easy)
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


On grass loop (850m lap approx.). Quite windy. Had my mate with me so that helped a lot. Very happy with this run. Lap times during the hard section were something like:

3:16
3:16
3:08
3:06
3:02
2:57
2:56
2:55
2:50

cfitz

Monday 17 May 2010:

AM
25 minute jog

PM
55 minutes steady
4 x 600m strides
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Was moving fairly lively on the run but 600m strides are tough going!

shels4ever

cfitz wrote: »

Monday 17 May 2010:

AM
25 minute jog

PM
55 minutes steady
4 x 600m strides
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Was moving fairly lively on the run but 600m strides are tough going!

When your doing your strides what pace ar they at, the plan i'm going to follow has a similar session with strides but no where near 600m , sounds hard...

cfitz

shels4ever wrote: »

When your doing your strides what pace ar they at, the plan i'm going to follow has a similar session with strides but no where near 600m , sounds hard...

My coach told me that the strides are about picking the pace up and pushing out my stride length a little. And they should be less than a sprint so that I can maintain good form. I do them on grass and don't normally time them.

shels4ever

cfitz wrote: »

My coach told me that the strides are about picking the pace up and pushing out my stride length a little. And they should be less than a sprint so that I can maintain good form. I do them on grass and don't normally time them.

Thanks.

cfitz

Tuesday 18 May 2010:

AM
25 minute jog

PM
60 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)

Was really tired for this run especially during the first half. I think the 600m strided the day before were tougher than I'd expected.


Wednesday 19 May 2010:

AM
25 minute jog

PM
15 minute warm-up jog
Strides
8x400m with 40 second jog recovery (71, 71, 71, 73, 74, 74, 74, 73)
20 minute warm-down jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


On tartan track as usual. Lovely warm evening. Was feeling a bit wrecked so did lots of strides and some drills to wake myself up. Was very happy with the early part of the session but I struggled in the second half. These short recoveries really make you work!

cfitz

Thursday 20 May 2010:

AM
25 minute jog

PM
35 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Friday 21 May 2010:

Rest


Saturday 23 May 2010:

45 minutes easy
4x300m strides
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)

Really hot, found the conditions very difficult.


Sunday 24 May 2010

15 minute jog
Strides
3000m track RACE, Santry (1st, 9:23)
21 minute jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Really hot day, seemed to be around 25 degrees most of the time but perhaps it was a bit lower for my race. There wasn't much of a crowd in my race coz most had opted for the shorter distances. I decided that it might be best to start out hard rather than wonder what might have been. I led it out in 69/70. I had some following me for the first kilometre but from there on I seemed to be on my own. I was delighted with my first 3 laps, got 2:22 and 3:35 for laps 2 and 3. That's when things started to slow down. There was a bit of a wind on the home straight. But I didn't realise how much I was slowing until it was too late. I won the race easily but was a bit disappointed with my time. But I felt strong and maybe a more competitive race would have brought me to a quicker time. Splits were something like this:

69/70
2:22
3:35
4:50/51
6:08
7:28
8:49/50
9:23 Edit: results online say 9:25 so maybe I didn't finish as quickly as I thought :-)

TheRoadRunner

great run in what was basically a solo time trial for you.

tempo

Pity you went out so hard at the start.Reckon 72/74 would be spot on and if you get in the right race at your peak you might run 71's
well done on the win though and keep up the savage Log.

cfitz

tempo wrote: »

Pity you went out so hard at the start.Reckon 72/74 would be spot on and if you get in the right race at your peak you might run 71's
well done on the win though and keep up the savage Log.

Thanks very much for the encouragement. I ran 9:10 at the end of last season so I'm always tempted to go for the 72s even though it's early in the season. I decided to go out a bit hard coz it looked like being a solo effort so I didn't want to get too complacent.

I think I'm due to add in shorter sessions soon too so hopefully they will help. Any help or advice appreciated.

cfitz

Monday 24 May 2010:

AM
25 minute jog

PM
60 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Tuesday 25 May 2010:

AM
25 minute jog

PM
35 minutes steady
Stretching
4x300m strides
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)

cfitz

Wednesday 26 May 2010:

AM
25 minute jog

PM
15 minute warm-up jog
Strides
8x400m with 35 second jog recovery (72, 74, 72, 72, 74, 75, 75, 75)
20 minute warm-down jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


On tartan track, very strong head wind on home straight. Target pace was 72 as usual and for some reason I wasn't very confident going into this session. Seems to be a bit of a 'significantly slower in the second half' pattern developing over the past few weeks that I'd better resolve.

cfitz

Went on holiday to Spain, so a lot of my runs were on the roads. This week is an easy week, but it felt a bit different to normal coz of the hot weather over there. Did my session by time rather than distance coz there was no track.

Thursday 27 May 2010:

55 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)

25 min jog


Friday 28 May 2010:

Rest


Saturday 29 May 2010:

70 minutes easy
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x20)
Plank (10 breaths)


Sunday 30 May 2010:

45 minute run with 20 minutes hard (approx. 10 easy, 20 hard, 15 very easy)
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (8 breaths)


Monday 31 May 2010:

AM
25 minute jog

PM
35 minutes steady
4x300m strides
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (8 breaths)


Tuesday 1 June 2010:

AM
25 minute jog

PM
40 minutes steady
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (8 breaths)


Wednesday 2 June 2010:

AM
25 minute jog

PM
15 minute warm-up jog
Strides
4x90sec with 30 second jog recovery (approximate - first rep was actually about 98 seconds and the recovery was probably a bit long on some reps)
20 minute warm-down jog
Stretching
Strengtening exercise for left ankle (10 reps)
Press-ups (x15)
Plank (8 breaths)


Thursday 3 June 2010:

AM
25 minute jog

PM
35 minutes steady
4x300m strides
Stretching
Strengtening exercise for left ankle (10 reps)


Friday 4 June 2010:

Rest
Sports massage

shels4ever

Whats your plan for the summer have any big targets? or just planning to get the best possible pb's over 3k?

cfitz

Saturday 5 June:

15 minute warm-up jog
Strides
15 minute warm-down jog
Stretching
Strengtening exercise for left ankle (10 reps)


Sunday 6 June:

15 minute jog
Strides
5000m track RACE, Tullamore (not sure of position yet, about 16:23)
20 minute jog
Stretching
Strengtening exercise for left ankle (10 reps)


Ran the Leinster Senior 5000m today. Race was run with the Master Championships as usual. Plus there were a few guests. Was a nice warm day with not much wind. Warmed up early so I could do some extra strides coz it was my first run out in my new Nike Ventilus 2. Timetable was way behind schedule after the hurdles so we ended up out on the track for quite a while. My PB going into the race was 16:17 from about 5 years ago but I wanted to aim much higher than that. So 15:50 or 76 second laps was the target and going under 16 minutes was the real hope. There was a big crowd in the race and there seemed to be a few hoping for a similar kind of time.

I wore my watch in case there were no splits called. I went through 200 in 36 seconds just behind a group of about 4. 400 was 73. On the next lap I let a small gap open but then I figured that I'd probably be better off in a race situation so I set about closing the gap gradually. 800 was 2:30. I think 1200 might have been 3:46 and somewhere around here I moved up a few places to the front of the current group. 1600 was 5:03 and I think 2000 was 6:19 so I was still on pace. Not sure about the next split, but lap 7 was 9 minutes so I was starting to fade. I hit 3200 in 10:19 but I was still making some ground on one or two fellas up ahead. I caught a guy who had been a good way ahead and he kept me pushed on coz I didn't manage to put much of a gap between us. Then near the end of the race I caught one more guy who had been just ahead of me for the first few laps. at 4800 my split was 15:46. I sprinted for the line and finished in about 16:23 (I've yet to see the results). I'm not sure of my final position either but I think it might have been 6th with 1 of those a guest from outside Leinster.

I was disappointed to not even get a PB but it was made a bit easier to take when I found out I got 2nd in the senior category because there were some veterans ahead of me and they were treated as separate races.