"If I'm not out there training, someone else is."

ecoli · 03-01-2011 2:37am

ecoli · 05-01-2011 9:12pm

Day|Training|Distance|Split|Time
Monday|Yoga|-|-|40
Monday|Easy Run|5.1|7.34|38.35

Day|Training|Distance|Split|Time
Tuesday|Core|-|-|30
Tuesday|Easy Run|6.5|7.11|46.42

Day|Training|Distance|Split|Time
Wednesday|Flexbility|-|-|60
Wednesday|Tempo session*|9.01|6.54|62.09

* 1.5 miles easy - 7.32 pace
1 mile HMP - 5.47 pace
1 mile easy - 7.31 pace
2 mile MP - 6.14 pace
1 mile easy - 7.27 pace
1 mile HMP - 5.55 pace
1.5 mile easy - 7.43 pace

First session of the new year and with me still building miles it was just supposed to be a session to get the legs moving at a quicker pace than usual. Have to say i was happy enough with it especially the MP paced miles the first one was a little slow in 6.20 but i put this down to the fact there was a bit of an incline once it leveled off i hit a solid 6.09 for the second. Tired a bit on the second HMP mile so the strength is starting to come along but it is still very early days

ecoli · 06-01-2011 9:12pm

Day|Training|Distance|Split|Time
Thursday|Yoga|-|-|35
Thursday|Easy Run + 6 x 100m strides|7.29m|7.10|52.12

Though the legs would be sore or tight today but thankfully they werent (possibly the yoga this morning loosened them out). Felt good on the run the first half was a little quick but i was feeling so good I didnt mind though rather than over do it I took the mature approach and curbed back the pace. Aiming to keep my running consistent dont want to over do it for the sake of a few seconds per mile on an easy run rather save it for when it counts

ecoli · 09-01-2011 1:30pm

ecoli · 10-01-2011 8:40pm

ecoli · 12-01-2011 4:23pm

Day|Training|Distance|Split|Time
Tuesday|Core|-|-|30
Tuesday|Easy Run |7.55|7.15|54.44

First half of this run was with one the lads from the club and was around 7.30 pace and i was almost straining at the leash. Half and hour went and we went are separate ways and let the legs open out.

Day|Training|Distance|Split|Time
Wednesday|Tempo |9.4|7.05|1.06.36

Tempo Session: 3 mile warm up (7.22 pace)
3 mile tempo (6.08, 6.02, 6.18)
3.4 miles cool down (7.31 pace)

Was happy with the effort on this tempo as due to road works rather than be stuck at traffic lights i had to take a diversion which included a hillier route than anticipated. Despite the effort being good however the body didnt. Glutes were tight from core, body probably was little tired from the increased pace last night and i had a bad night sleep so i dunno whether one of these was the reason or a mixture of the three but i didnt feel great at all despite the legs feeling alright

ecoli · 14-01-2011 11:03pm

ecoli · 15-01-2011 8:13pm

Day|Training|Distance|Split|Time
Saturday|Easy Run + 6 x 200m strides |8.99|7.35|56.54

This run was just an easy run out. the wind was a nightmare but i wanted today to be an easy day after my pace yesterday so rather than put in the bit of extra effort i let the wind dictate my pace keeping things relaxed slower than had planned but with the wind not too bother. Main thing is to keep the miles going and keep building until i get to a decent mileage and get solid base under me

ecoli · 17-01-2011 8:07pm

ecoli · 17-01-2011 8:10pm

Day|Training|Distance|Split|Time
Monday|Yoga |||20
Monday|Recovery run |5.00|9.24|47.00

Kept this one as easy as possible as i wanna stay on my feet and continue to clock up the miles as getting close to the end of my base phase

dermCu · 17-01-2011 8:22pm

ecoli wrote: »

Day|Training|Distance|Split|Time
Saturday|Easy Run + 6 x 200m strides |8.99|7.35|56.54

This run was just an easy run out. the wind was a nightmare but i wanted today to be an easy day after my pace yesterday so rather than put in the bit of extra effort i let the wind dictate my pace keeping things relaxed slower than had planned but with the wind not too bother. Main thing is to keep the miles going and keep building until i get to a decent mileage and get solid base under me

Is that right Ecoli? 8.99 miles? @ ~ 6:20 m/m pace is an easy run?
If it is we're all in trouble when you show up for your next race.......;)

ecoli · 18-01-2011 11:16am

dermCu wrote: »

Is that right Ecoli? 8.99 miles? @ ~ 6:20 m/m pace is an easy run?
If it is we're all in trouble when you show up for your next race.......;)

Haha knew someone would spot that. the run itself was 7.49 miles in that time at the pace i put down but the strides were included after all in continuous running so it was 200m strides with 200m jog easy pace back to the start ( on a straight with small incline rather than a track. Stopped the watch to clock the times of the strides to make sure wasnt running too fast
In terms of races Raheny is the season opener so high 28s low 29s would be a happy day considering its off just miles and training through it

ecoli · 18-01-2011 8:36pm

ecoli · 20-01-2011 11:44am

Day|Training|Distance|Pace|Time
Wednesday|Session |9.1|6.46|1.01.38

Session:
2 miles easy, 8x800 (@ 5.40 - 5.50 pace) w/90 jog easy recovery,1.8 miles easy all continuous running on the roads

Splits: (7.33 pace),
2.56, 2.57, 2.51, 2.53, 2.53, 2.51, 2.56 , 2.54,
(7.23 pace)

When I saw this session on the schedule I was like yes now starting the intense track sessions however coach had other ideas he wanted it to be all on road and continuous running to be more like surges. paces weren't as consistent as they would have been on track but that dow to the profile of the loop I was running so I wasn't too worried

Legs took one or two reps to open up as the were quite sluggish at the start. Cocked up on the 3rd recovery and only did minute recovery by mistake. Felt strong throughout and felt happy the fact that my easy pace for the two mile at the end was normal easy pace rather than recovery

ecoli · 21-01-2011 2:04pm

Day|Training|Distance|Pace|Time
Thursday|Easy Run |7|7.16|50.55

Had to get this in first thing in the morning so when i went to the kitchen to have the usual breakfast (porridge or peanut butter on brown toast) so had to look for something. In the end had 2 bowls cereal which didn't sit right in the stomach which was apparent as i felt like crap for the first four mile until eventually it came up. Once out of the system i was ready to go again. Legs felt grand the whole way through

thirstywork2 · 21-01-2011 3:01pm

nice graphic log this morning

ecoli · 21-01-2011 3:05pm

thirstywork2 wrote: »

nice graphic log this morning

Have to show the good with the bad in terms of training;) Best of luck on the road to recovery you will get back in no time just take it slow and steady. Will be doing 5 miles @ outside 9 min pace on monday if you interested in a bit of company on your run if you around in the morning early enough (8 or 9am)

ecoli · 21-01-2011 4:31pm

Day|Training|Distance|Pace|Time
Friday AM|Easy Run |4.71|7.14|34.06
Friday AM|Yoga |-|-|25
Friday PM|Easy |7.28|6.56|50.31

In work tonight so had to cram all the training in early. For the second run the legs were loose from the morning run so the pace felt very easy. First double of the year though i dont intend on doing too many until the mileage gets a bit higher as there is no need really

thirstywork2 · 21-01-2011 7:52pm

yes monday spot on,see u at the top of greenhills opposite the garage.
let me know which time suits u better.

TheRoadRunner · 21-01-2011 8:21pm

thirstywork2 wrote: »

yes monday spot on,see u at the top of greenhills opposite the garage.
let me know which time suits u better.

might join the 2 of you if 9am is possible

woodchopper · 21-01-2011 9:14pm

ecoli wrote: »

Day|Training|Distance|Pace|Time
Thursday|Easy Run |7|7.16|50.55

Had to get this in first thing in the morning so when i went to the kitchen to have the usual breakfast (porridge or peanut butter on brown toast) so had to look for something. In the end had 2 bowls cereal which didn't sit right in the stomach which was apparent as i felt like crap for the first four mile until eventually it came up. Once out of the system i was ready to go again. Legs felt grand the whole way through

Ah now theres no need to eat two bowls of cereal before a four mile run. Why not wait until you get back and then eat your full breakfast. It will not kill you to just eat some fruit before a run.

thirstywork2 · 21-01-2011 9:34pm

TheRoadRunner wrote: »

might join the 2 of you if 9am is possible

9am sounds good to me.I can do 45mins,working at 10am but right beside the park

ecoli · 22-01-2011 2:28am

woodchopper wrote: »

Ah now theres no need to eat two bowls of cereal before a four mile run. Why not wait until you get back and then eat your full breakfast. It will not kill you to just eat some fruit before a run.

It was a seven mile run. Stomach only lasted till the 4 miles however:D still carried on and got the other three in afterwards. Normally I can manage about 5 miles max on an empty stomach so i try to have something if I am doing anything more. The cereal was not a great choice but it was bred out of neccessity and never feel one bowl is enough for some reason (my inner fat kid probably having his say)

ecoli · 22-01-2011 2:29am

thirstywork2 wrote: »

9am sounds good to me.I can do 45mins,working at 10am but right beside the park

Sounds perfect to me I booked in for a massage at eleven so will be no hanging around

TheRoadRunner · 22-01-2011 10:26am

woodchopper wrote: »

Ah now theres no need to eat two bowls of cereal before a four mile run. Why not wait until you get back and then eat your full breakfast. It will not kill you to just eat some fruit before a run.

Have you your own log woody? It would be nice to see how it should be done. We could all learn a lot I'm sure.

tunguska · 22-01-2011 11:36am

TheRoadRunner wrote: »

Have you your own log woody? It would be nice to see how it should be done. We could all learn a lot I'm sure.

Agreed. Woody its time to, ahem, come out of the woods. You seem to know your stuff, so as delia smith once said, lets be avin' ye.

ecoli · 22-01-2011 2:35pm

Day|Training|Distance|Pace|Time
Saturday|Hill Session |10 miles||1.22.54

Session:

3.49 miles easy (7.26 mile pace)
8 x 75 sec hills w/ 2.30 min recovery jog back down (3.05 miles)
3.46 miles easy (7.47 mile pace)

All continuous running

Decided to hit a hill that I have only ever done as part of an easy run so headed up to the hill at the Bournabreena church for these. The first two were a shock to the system but as the reps progressed i felt like it was taking less time to fully recovery but as first hill session in a while i didnt shorten the recovery just in case i didnt finish besides recoveries were to be between 2 and 2.30 so i was still on track. All in all happy with how this went but was fairly wrecked on the jog home

tunguska · 22-01-2011 2:49pm

ecoli wrote: »

Day|Training|Distance|Pace|Time
Saturday|Hill Session |10 miles||1.22.54

Session:

3.49 miles easy (7.26 mile pace)
8 x 75 sec hills w/ 2.30 min recovery jog back down (3.05 miles)
3.46 miles easy (7.47 mile pace)

All continuous running

Decided to hit a hill that I have only ever done as part of an easy run so headed up to the hill at the Bournabreena church for these. The first two were a shock to the system but as the reps progressed i felt like it was taking less time to fully recovery but as first hill session in a while i didnt shorten the recovery just in case i didnt finish besides recoveries were to be between 2 and 2.30 so i was still on track. All in all happy with how this went but was fairly wrecked on the jog home

That hill is ridiculously steep. I used to go up there and do intervals on the bike. Bloody hard going. Did you go all the way up to the fork in the road or do you go as far as the old dump?

ecoli · 22-01-2011 3:01pm

tunguska wrote: »

That hill is ridiculously steep. I used to go up there and do intervals on the bike. Bloody hard going. Did you go all the way up to the fork in the road or do you go as far as the old dump?

Not that far in 75 secs still early days

was finishing just around the sign for the fork as you come round the bend in the road just before it levels off slightly. My legs probably wont be thanking me tomorrow but sure has to be done

cwgatling · 22-01-2011 7:37pm

Great spot for a run. Seriously hilly! Think I will try a similar session myself soon.

"If I'm not out there training, someone else is."

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