XC Runner

cfitz

shels4ever wrote: »

Well if he coatch thinks it would be of long term benifit then might be something to think about .

Aye, but he's a coach, not my coach!

cfitz

Week 33, Day 1:

AM
25 min jog

PM
60 min steady run
Stretching
3x10 Circuit (30 seconds on, 30 seconds off)


Calves still a bit tight when walking around but ok when I run, surprised they are loosening out so slowly.

cfitz

Week 33, Day 2:

AM
25 min jog

PM
45 min steady hill run
Stretching
20 press-ups
100 sit-ups (2 variations 40+60)
Moving plank exercise (3 reps)
60 back extensions (2 variations 30+30)


I'm attaching a rough schedule for the next few weeks (currently I'm on Week 12 on the attached spreadsheet).

cfitz

Week 33, Day 3:

AM
25 min jog

PM
50 min steady run
4 x 100m sprints (30m roll-in, 40m sprint, 30m roll-out)


Week 33, Day 4:

Rest
Regular icing


Week 33, Day 5:

Rest
Regular icing


Week 33, Day 6:

AM
15 min jog

PM
20 min jog


Hurt the outside of my upper calf on my Wednesday run. Wasn't real bad so kept going and did my sprints after. But when I got into the car to drive home it tightened up quickly. Was proper sore. Iced it regularly in work all day Thursday and Friday. Jogged on it a bit today. Still quite tight but nice to be able to get out on it.

cfitz

Week 33, Day 7

AM
25 minute jog

PM
30 minute jog


Went over to watch the Leinster Seniors yesterday. Was meant to be running them but have to take it easy for the moment. Got my Nike Skylon II trainers in the post on Friday. They're nice, fit well and seem a lot less chunky than the previous model.

cfitz

Week 34, Day 1:

AM
35 minute jog

PM
Sports massage


Just easy runs prescribed for the rest of the week.

cfitz

Week 34, Day 2:

AM
40 minute jog

PM
30 minute easy run


Got my Asics Gel Cumulus 10 and my DS Trainers in the post yesterday. The toe-box of the Cumulus seems very wide. I also got a lend of a double bass for a few weeks so looks like fun times ahead!

kennyb3

is it your achilles thats at you too? aside from taking it easier and strenghtening exercises are you doing much else to help?

cfitz

kennyb3 wrote: »

is it your achilles thats at you too? aside from taking it easier and strenghtening exercises are you doing much else to help?

My most recent problem was high in my calf muscle. Hopefully it's well on the mend now but I've to take it easy for a few more days to play it safe. Don't really have any advice about the achilles I'm afraid...

kennyb3

thanks. hope it clears up fully for you soon.

Brian

Racing Flat

cfitz wrote: »

Went over to watch the Leinster Seniors yesterday.

Were these run in conjunction with the Masters? And are the results anywhere? One of our lads won a race but I can't find the results to be able to do a report. Cheers.

cfitz

Racing Flat wrote: »

Were these run in conjunction with the Masters? And are the results anywhere? One of our lads won a race but I can't find the results to be able to do a report. Cheers.

Aye, they were. Haven't seen any results anywhere. A lad called Ciaran Doyle usually does them for Leinster events I think. If you need his contact details let me know.

Stupid_Private

Racing Flat wrote: »

Were these run in conjunction with the Masters? And are the results anywhere? One of our lads won a race but I can't find the results to be able to do a report. Cheers.

I've heard they will eventually turn up on the Athletics Leinster site...

Racing Flat

cfitz wrote: »

Aye, they were. Haven't seen any results anywhere. A lad called Ciaran Doyle usually does them for Leinster events I think. If you need his contact details let me know.

Ah sure I can just wait, just thought maybe I wasn't looking in the right place. Will they be on the athletics leinster site if they do get published?

cfitz

Racing Flat wrote: »

Ah sure I can just wait, just thought maybe I wasn't looking in the right place. Will they be on the athletics leinster site if they do get published?

I expect so, sometimes they're up very quickly, other times it could be a while.

cfitz

Week 34, Day 3:

AM
30 minute jog

PM
40 minute easy run


I'm saving for something that I can't justify spending my wages on. I'm 65 EUR short - anyone got any ideas of how I might raise 65 euro?! My normal potential money-making skills would be:
Software Development
Search Engine Optimisatision
Web Development
General IT Support
Electric Bass performance

Thanks!

cfitz

Week 34, Day 4:

AM
25 minute jog

PM
50 minute easy run
Stretching

cfitz

Week 34, Day 5:

Rest day


Week 34, Day 7:

70 minute easy run
Stretching


Week 34, Day 6:

AM
25 minute jog

PM
60 minute easy run
Stretching

cfitz

Week 35, Day 1:

45 minute run (15 warm-up, 20 hard, 10 warm-down)
Stretching


Lovely day for running around my usual flat 850m grass lap. Times were as follows:

Lap 1: 4:03
Lap 2: 3:53
Lap 3: 3:47
Lap 4: 3:33
Lap 5: 3:08
Lap 6: 3:05
Lap 7: 3:04
Lap 8: 2:59
Lap 9: 2:56
Lap 10: 2:58
Lap 11: 3:31
Lap 12: 4:17
Finish: 3:42

cfitz

Week 35, Day 2:

AM
25 minute jog

PM
40 minute run
Stretching

cfitz

Week 35, Day 3:

AM
25 minute jog

PM
50 minute steady run
4 x 100m (30m roll-in, 40m sprint, 30m roll-out)
Stretching


Did this around the town and didn't enjoy it at all. Going to the track today though.

cfitz

Week 35, Day 4:

15 min warm-up jog
Strides
4 x 600m with 50m jog recovery (1:49, 1:52, 1:52, 1:52)
20 min warm-down jog
Stretching


Tartan track. Nice night but quite a gusty wind some of the time. Target time was 1:51.

ecoli

cfitz wrote: »

Week 35, Day 4:

15 min warm-up jog
Strides
4 x 600m with 50m jog recovery (1:49, 1:52, 1:52, 1:52)
20 min warm-down jog
Stretching


Tartan track. Nice night but quite a gusty wind some of the time. Target time was 1:51.

good running your times are very good keep up the good work looking back over your bit of your log am looking foward to your updates

cfitz

Week 35, Day 5:

Rest day


Week 35, Day 6:

70 minute easy run
Stretching


Week 35, Day 7:

45 minute hard run
Stretching


Hot day with barely a breeze. Ran with a friend for the second half of his 70 minute run. Around my usual flat 850m grass lap. Great to have some company, made it feel easier - was able to chat a bit even though I was going faster than usual on this run. Times were as follows:

Lap 1: 3:20
Lap 2: 3:16
Lap 3: 3:13
Lap 4: 3:10
Lap 5: 3:12
Lap 6: 3:07
Lap 7: 3:04
Lap 8: 3:08
Lap 9: 3:08
Lap 10: 3:05
Lap 11: 3:02
Lap 12: 3:05
Lap 13: 3:03
Lap 14: 3:02
Finish: 1:00 (Total distance 12.15km approx.)

cfitz

Week 36, Day 1:

AM
25 minute jog

PM
50 minute steady run
4 x 100m (30m roll-in, 40m sprint, 30m roll-out)
Stretching

Stupid_Private

Well did you race last night? I was out watching and it looked like a great race to be involved in.

cfitz

Stupid_Private wrote: »

Well did you race last night? I was out watching and it looked like a great race to be involved in.

Yep, will put up my report now.

cfitz

Week 36, Day 2:

12 min warm-up jog
Strides
10 min warm-down jog


Didn't feel too lively at all. Managed to loosen out a bit on the last few strides. Scorcher of an evening.


Week 36, Day 3:

15 min warm-up jog
Strides
3000m RACE (9:16.32 PB)
20 min warm-down jog (approx.)
Stretching


My friend's Mam gave us a lift to Irishtown for the IMC 3000m. Was a lovely hot day and we were well ready to get out of the car and stretch our legs by the time we got to the stadium. Usually I'd do 12 minutes warm-up jog and pick it up for the last two minutes. I had my friend with me though, so I just went with the flow and did 15 minutes easy. It was really warm, so we did our strides along the only part of the track that was sheltered by the clubhouse. Just jogged and did some easy strides mostly and the odd drill. 10 minutes before the race I left the shade, put on my spikes, and did some faster strides.

The start line was packed, I was on the outside stagger because I was listed in the B category. Myself and another guy were actually behind the start line coz there wasn't enough room for everyone. As usual, the plan was to do 74 second laps the whole way which is 9:15 pace. I also wanted to do laps 3, 5, and 6 quickly because I've lost concentration on those occasionally in the past.

First lap was 72, then 74, just tried to keep my head on lap 3 coz I was ahead of pace, did it in 75. My 1500 split was called at 4:38 by a local coach and it seemed to spring me into action. Didn't get my 1600 split, but I ran the next lap very hard, went through 2000 in 6:07/6:08. When I started to struggle a bit on the next lap I was a little bit worried I might blow it. Somewhere around the time I picked it up I passed a few people so that helped me on. I can't remember my next split, maybe 7:26. Tried to push it on for the last lap, got going a bit with 300m to go, heard 8:42 for my last split. Wasn't really willing to spend too long doing the maths but I figured I had a good shot at beating my PB of 9:19. Tried to keep pushing to the line and I was delighted when I eventually saw the official results with 9:16.32.

The support at the race was great, great atmosphere, everyone seemed to want everyone else to run well and get fast times. My friend won the race (with a big PB) too, so there was a good buzz on the way home in the car!

kennyb3

well done, super performance as i know you had been struggling with injury and doing alot of easy jogging.

Stupid_Private

When I heard the time Linda Byrne ran I knew that if you were in there you got a PB. I think I know how you are now from my pictures!

It was a great atmosphere out there, everyone in that 3000m race seemed to have a great race. Well done

shels4ever

well done on the Pb sounds like a good race. Next stop sub 9:10 ?

TheRoadRunner

nicely done. Still early enough in the season to knock a big chunk off that time as well

Racing Flat

cfitz wrote: »

Week 36, Day 2:

12 min warm-up jog
Strides
10 min warm-down jog


Didn't feel too lively at all. Managed to loosen out a bit on the last few strides. Scorcher of an evening.

Funnily enough, for many of my best races I've felt sluggish like this on the day before the race and even during the warm up...

PS ignore pm about splits, just saw the report

Seres

fantastic results , great report detail , well done .:)

cfitz

shels4ever wrote: »

well done on the Pb sounds like a good race. Next stop sub 9:10 ?

Not sure what the next target is yet. There's a few more 3000m races over the next few weeks anyway.

Woddle

Congrats and from following your log it seems to be well deserved.

On the Linda Byrne front, I passed her on the road last week(she was coming towards me,I'm not that quick ) and was carrying a bag on her back that looked like it was about twice her weight but yet she was bouncing so comfortably, perked me up for the rest of my run.

cfitz

Week 36, Day 4:

AM
25 minute jog

PM
60 minute steady run
Stretching

cfitz

Week 36, Day 5:

Rest day
Sports massage


Week 36, Day 6:

70 minute easy run
Stretching
10 press-ups
Plank (10 breaths)
20 back extensions (2 variations 10+10)


Week 36, Day 7:

15 min warm-up jog
Strides
4 x 300m with 3 min jog recovery (50, 51, 51 approx, 50)
20 min warm-down jog
Stretching
10 press-ups
Plank (10 breaths)
20 back extensions (2 variations 10+10)


First day to do proper fast stuff (for me!). Thought I might be a bit quicker, but happy enough for my first day out. Watch didn't start for me on the third rep but I think it was about 51.

cfitz

Week 37, Day 1:

AM
25 minute jog

PM
50 minute steady run
4 x 100m (30m roll-in, 40m sprint, 30m roll-out)
Stretching

cfitz

Week 37, Day 2:

12 min warm-up jog
Strides
10 min warm-down jog


Week 37, Day 3:

15 min warm-up jog
Strides
3000m RACE (9:26.89, 12th)
20 min warm-down jog
Stretching


Race was in Irishtown on a hot evening. Drove up myself in plenty of time. Everything went ok in the warm-up etc but didn't feel that great on the starting line. Probably went through the first 200m in about 35 seconds, felt like I was going too fast. Didn't stray too far off my intended splits for the first half of the race but faded and faded towards the end. Splits were as follows:

400 71
800 2:27 (75)
1200 3:43 (75)
1600 4:58 (75)
2000 6:16 (77)
2400 7:35 (79)
2800 8:52 (77)
3000 9:26 (33)

DJS

Good run man, U ran most of it on your own and thats not easy. And u caught your man in the end. Fair play

Racing Flat

A bit close to your last race I'd say, especially with those 300s in between the 2.

cfitz

Racing Flat wrote: »

A bit close to your last race I'd say, especially with those 300s in between the 2.

I find it can be hard to sort out what sessions to run around your races. The races only come up when they come up so you don't have complete freedom. I have the rest of my races pretty much picked though so hopefully I can come good between now and the end of the season.

Seres

welldone , how did you feel for the second half of the race , you splits were down a little ?

cfitz

Seres wrote: »

welldone , how did you feel for the second half of the race , you splits were down a little ?

I was able to hit the splits early in the race coz it was early in the race if you know what I mean - I didn't really feel like I was going to be able to keep the pace I was just hoping. There was a guy a few seconds ahead of me and I wanted to catch him on the 5th lap so that I'd have a race on my hands but I couldn't close the ground. I caught him near the end but my time was pretty much out the window at that stage.

Racing Flat

In that case I would tend to just pick one of the two races. But if I had to run the two, I wouldn't do anything too fast in between other than strides. Depending on the overall plan, but I might do a shortened type of session at a well controlled pace between the 2, probably on the Sunday. Maybe a short tempo or a few intervals, with a small bit of work at race pace - 3 200s or something, with long recoveries.

bo-sco

What 3000s are coming up? I know there's another one in the Graded in two weeks. Anything else besides?

cfitz

bo-sco wrote: »

What 3000s are coming up? I know there's another one in the Graded in two weeks. Anything else besides?

Graded 3000 15 July
Graded 3000 5 August
BHAA 3000 12 August

Please correct me if any of these have changed.

cfitz

Week 37, Day 4:

AM
25 minute jog

PM
60 minute steady run
Stretching
Circuit (2 x 8 exercises, 30 seconds on 30 seconds off)

Stupid_Private

cfitz wrote: »

Graded 3000 15 July
Graded 3000 5 August
BHAA 3000 12 August

Please correct me if any of these have changed.

There should hopefully be an IMC 3000m smack bang in the middle of the two Graded - Saturday 25th.