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

A0

I know some 400-800-1500m elite runners (good international level) who run 70-90 miles a week. As mentioned somewhere in this thread, training is not that different from half or marathon runners in terms of mileage.

However, they don't or hardly do (from what I know) typical marathon runner sessions like: 1) 2h-2h30 runs, ending by 2 x 15min or 2 x 20min at half or 10k pace depending the level or 2) sessions like 3 x 3000m or 2 x 5000m or (in the case of kenyan runners) 15-20 x 1k reps.

But, yes, overall, it's quite similar... A little surprising in the case of 200m runners but not so surprising in the case of 800-1500m, as these are events where aerobic pathways are predominantly elicited.

thirstywork2

ecoli wrote: »

Seeing as it is a new year and a new training block after a bit of down time now seems like a perfect time to list a few goals for the year

Goals:
800m 2.02
1500m 4.15
3k: 9.20
5k:Sub 16
10k: Sub 34

Mileage:4000

Can see you getting them all fairly handy except that 800m one.
Sub 34 looks the easiest.
Im afraid to throw mine out yet :eek:

ecoli

thirstywork2 wrote: »

Can see you getting them all fairly handy except that 800m one.
Sub 34 looks the easiest.
Im afraid to throw mine out yet :eek:

Was thinking the same myself in terms of the 800 however its not one I have ever really had a good stab at so I will just see how it goes. If nothing else it the sharper stuff should have a knock on effect.

Man up and put your balls on the block I have an idea of where I think your targets should be and Conn should stand to you and hopefully the kid wont interrupt training too much for you after that:D

ecoli

Day|Training|Distance|Pace|Time
Monday PM |Steady Run|6.13 miles|6.39 mile pace|40.52


I dunno if it is just the fact that these are shorter than I was used to in terms of runs or legs are fresh from the three weeks of low mileage but these paces are coming naturally and not really pushing it I was getting to the stage where I was starting to question the Garmin but I guess these paces will slow a small bit when I have a full week or two of full mileage back in my legs and a few sessions. Noticed today though good arm carriage which is not something I would notice on the run. Perhaps this was helping the pace or was helped by the pace who knows


As I am back on my own training and I noticed a bit of complacency creeping in during the winter months in terms of days off here and there I am gonna log the following info to try and make sure that I get out every day and dont make a habit of missing days

WTD 12.24 miles (1/1 Days)
MTD 17.24 miles (2/2 Days)
YTD 17.24 miles (2/2 Days)

ecoli

Day|Training|Distance|Pace|Time
Tuesday AM |Easy Run|6.09 miles|6.45 mile pace|41.09


Struggled to get out of the bed before work and was expecting this to be a slow one especially as when I started on my loop had a hell of a wind in my face but got into my rhythm and wasn't too bad. Glad to get the six in as I think the paces are manageable with shorter runs like this without compromising recovery as long as I am still getting the mileage in

WTD 18.33 miles (2/2 days)
MTD 23.33 miles (3/3 days)
YTD 23.33 miles (3/3 days)

dna_leri

Goals:
800m 2.02
1500m 4.15
3k: 9.20
5k:Sub 16
10k: Sub 34

Mileage:4000

Some great goals there, ecoli.
Where were you at in 2011 at these distances?

ecoli

dna_leri wrote: »

Goals:
800m 2.02
1500m 4.15
3k: 9.20
5k:Sub 16
10k: Sub 34

Mileage:4000

Some great goals there, ecoli.
Where were you at in 2011 at these distances?

Goals:|2011|
800m 2.02| Not Races (2.09 PB from years back)|
1500m 4.15|4.21 (4.22 in 2010)
3k: 9.20|9.35 (9.41 in 2010)|
5k:Sub 16|16.44 (16.32 PB)|
10k: Sub 34|35.02 (36.15 previous PB)|

Mileage:4000|3000

dna_leri

Some of my targets for this year are pretty close to your previous/2011 bests so I will be keeping a closer eye on this log though I don't plan to hit your kind of mileage.
good luck

ecoli

dna_leri wrote: »

Some of my targets for this year are pretty close to your previous/2011 bests so I will be keeping a closer eye on this log though I don't plan to hit your kind of mileage.
good luck

Wouldn't worry about the mileage I just find i respond better to higher mileage though there are plenty who out perform me on lower mileage (Timmaay being one that springs to mind)

drquirky

Nice targets ! Good luck Ecoli

BobMac104

Serious goals E.coli best of luck with them!

ecoli

Day|Training|Distance|Pace|Time
Tuesday PM|Easy Run|6.10 miles|6.49 mile pace|41.36


Hadn't realised that set off the garmin while I was fidgetting with the mp3 so by time i got going the clock was already 30 secs in . Long day in work followed by very light meals meant was bit drained on this run and wind knocked me bout a bit. Not the most enjoyable one but got through it none the less

WTD 24.43 miles (2/2 days)
MTD 29.43 miles (3/3 days)
YTD 29.43 miles (3/3 days)

ecoli

Day|Training|Distance|Pace|Time
Wednesday AM|Easy Run|3.56 miles|7.18 mile pace|26.01


Just a short run to loosen out the legs for first session tonight. Actually looking forward to getting back on the track. I think that now that I am back on sessions though I may need to peg back the pace of the easy runs as the last few days may have been a bit over the top especially as I will need to be able to recover after sessions

WTD 27.99 miles (3/3 days)
MTD 32.99 miles (4/4 days)
YTD 32.99 miles (4/4 days)

cwgatling

Agree about those easy days. Finding the same thing myself. The decrease in pace will probably happen naturally enough, you'll be more tired from the sessions.

Savage goals, best of luck.

ecoli

cwgatling wrote: »

Agree about those easy days. Finding the same thing myself. The decrease in pace will probably happen naturally enough, you'll be more tired from the sessions.

Savage goals, best of luck.

Will have to meet up for sessions looking at the daniels stuff there are similarities in some of the sessions that i reckon with planning i can adapt my plan to do some with you while still getting the same effects i looking for in some of my sessions

ecoli

Day|Training|Distance|Pace|Time
Wednesday PM |1500m Pace Session|11.3 miles||


Session: 3.1 miles warm up, drills, 6x80m strides (2x 3k/1500/800 pace)

4 x (6x200m @ 1500 pace w/ 100m jog (40-45 secs) jog 400m between sets (2.30)

3.1 miles cooldown

Splits
(37, 36, 37 ,36 ,36, 35)
(36, 36, 35, 35, 37, 36)
(35, 37, 36, 35, 36, 37)
(34, 36, 37, 37, 36, 37)

I dunno whether it was the fact that this was my first proper session since before the taper for waterford or whether it was just the poxy weather and wind but this session looked alot easier on paper than it was to carry out, despite this I enjoyed it. Times were a bit all over the place but this was down to the wind as I was jogging 100m after each rep meaning that I was starting at four different points around so hard to compare on rep by rep basis all I know is the effort was there. Even with the 400m jog between sets by the time the last one came around I was working hard due to the fact of such short recoveries in each set. Will take a while to get in 1500m shape but it still early days in the season and hopefully this will boost the fitness in the longer races before the summer kicks in

WTD39.29 (3/3 days)
MTD 44.29 (4/4 days)
YTD 44.29 (4/4 days)

ecoli

Day|Training|Distance|Pace|Time
Thursday AM |Easy Run|6.09 miles|7.16 mile pace|44.19


Took this one fairly handy after the session last night which was kinda a shock to the legs. Would have been an absolutely perfect morning for running except for that poxy wind but rather have it now than when full blown race season comes along

WTD45.38 (4/4 days)
MTD 50.38 (5/5 days)
YTD 50.38 (5/5 days)

ecoli

Day|Training|Distance|Pace|Time
Thursday PM |Short moderate Tempo Run|6.62 miles|6.49 mile pace|45.09


1.53 miles @ 7.31 mile pace
3.66 @ 6.05 mile pace
1.43 @ 7.58 mile pace

Agreed to meet up with one the lads from the club for a run and I was told he was doing a steady progression run so I said I would tag along and if the pace got too hot I would back off and leave him away to it. The wind was on our backs at start and got into a nice easy relaxed rhythm. He began to pull away for the first mile and a half. I was looking at my pace and felt very relaxed for low six pace probably as a result of wind on my back in the early stages. After this I saw that shockly I was starting to reel him in. Rather than strain i just kept nice relaxed rhythm as I had last nights session on my mind and didnt wanna over do it. After three and a half I was nearly back up on his shoulder probably as my pace didnt really drop too much when we had turned back into the wind I was still feeling very easy. His session was cut after this which was perfect for me as I didnt wanna do too much at a higher pace after yesterday. Really happy with how I felt today and actually feel better than I have on some of my easy runs over the last while but will still probably take it handy tomorrow just to make sure that I am not overdoing it


WTD 52 miles (4/4 days)
MTD 57 miles (5/5 days)
YTD 57 miles (5/5 days)

ecoli

Day|Training|Distance|Pace|Time
Friday AM |Recovery Run|5 miles|8.22 mile pace|41.52


This was needed I have been training fairly hard all week so its important to get these types of run in and allow the body a break to heal up and reap the benefits of the harder training (especially after the tempo last night and the intervals the night before)

WTD 57 miles (5/5 days)
MTD 62 miles (6/6 days)
YTD 62 miles (6/6 days)

ecoli

Time to start working through a bit of a racing calendar of races I want to hit over the next few months to give me an idea and start to workout training plan around them so here are the ones I hope to run subject to work, form and injury

Date|Race|Target Time
29th Jan| Raheny 5| Sub 27.41
12th Feb| Enniscorthy 10k| Sub 34.40
25th Feb| Rás UCD| Sub 16.40
18th Mar| Craughwell 10| Sub 56
31st Mar|DCC 4 miler| Sub 21
21st Apr|K Club 10k| Sub 34.20

I think its a fairly solid race list which should bring me into the summer track season fairly strong and though Craughwell is only a possibility and am still not 100% on it depending on how the strength is as will be training specifically towards more 5k-10k type stuff but will still aim for high mileage and good strength none the less

ecoli

Day|Training|Distance|Pace|Time
Friday PM |Easy Run|9.5 miles|7.30 mile pace|1.11.22


This one was taken nice and handy legs are feeling the miles and the pace of the last few days so today was a day for freshening them up before session tomorrow. Met up with one of the lads from the club who is trying to build back a bit of fitness so was ideal for keeping the pace handy enough



WTD 66.5 miles (5/5 days)
MTD 71.5 miles (6/6 days)
YTD 71.5 miles (6/6 days)

ecoli

Day|Training|Distance|Pace|Time
Saturday |10k paced session|13.75 miles|6.42 mile pace|1.32.20


Session: 3 miles easy, 6x1 mile @ 10k pace w/3 min jog recovery, 2.36 miles easy

Splits: 5.30, 5.33, 5.30, 5.28, 5.29, 5.27

I dunno whether it was just the easier paced runs yesterday or the fact that this was first day this week where I only did one run but legs felt well rested and revitalized. This was needed as today was another session so down to Tymon park and had a relatively flat 1.5 mile loop along the paths which was ideal as between my reps and the 3 min jog recovery i was covering roughly 1.4 miles. Because I was in the middle of the park couldnt see the watch unless I hit the light so this got me out of the habit of looking at the watch too much and basing the reps on feel for the most part. Very happy with how it went as I thought the last few weeks of down time would have me lacking a bit in terms of strength on these reps and thought i would struggle to get under 5.35

WTD 80.25 miles (6/6 days)
MTD 85.25 miles (7/7 days)
YTD 85.25 miles (7/7 days)

ecoli

Day|Training|Distance|Pace|Time
Sunday |Long Run|14.57 miles|7.24 mile pace|1.47.49


Did first half of this solo and was tipping along fairly handy then met up with RoadRunner in Corkagh park. The fact that I was close enough to the hundred miles for the week had me considering stretching it out to break the barrier but common sense prevailed and decided not to do miles for the sake of it. To be honest this was a good call as around 12 miles I was fairly flat. I think this was more so down to not having done a long run in close to 8 weeks that it was a bit of a shock to the system moreso than lack of endurance because this has been my highest ever week in terms of mileage and was happy with both sessions also. If I can keep the next few weeks up like this I should be on for a good run of races come Feb/March

Weekly Mileage 94.82 miles (7/7 days)
MTD 99.82 miles (8/8 days)
YTD 99.82 miles (8/8 days)

ecoli

Day|Training|Distance|Pace|Time
Monday AM|Recovery Run|5.01 miles|8.55 mile pace|44.42


Recovery day today to get the legs rested up for another heavy week

WTD 5.01 miles (1/1 days)
MTD 104.83 miles (9/9 days)
YTD 104.83 miles (9/9 days)

ecoli

Day|Training|Distance|Pace|Time
Monday PM|Recovery Run|4.80 miles|9.13 mile pace|44.14


Going to try this and see how it works out by doubling on a recovery day if it helps well and good however if I dont feel I am recovered I will revert back to the single

WTD 9.81 miles (1/1 days)
MTD 109.63 miles (9/9 days)
YTD 109.63 miles (9/9 days)

ecoli

Day|Training|Distance|Pace|Time
Tuesday AM|Easy Run|4.38 miles|6.24 mile pace|28.04


Early start this morning in work meant didnt get this in before (sleep was much more precious so said I would fit in a sneaky short one on the lunch break. Legs felt good and pace was bit fast but because the run was so short was still an easy effort


WTD 14.19 miles (2/2 days)
MTD 114.01 miles (10/10 days)
YTD 114.01 miles (10/10 days)

ecoli

Day|Training|Distance|Pace|Time
Tuesday PM|Anaerobic Session|9.2 miles||


Session:
3.1 miles easy,
drills,
1200m jog bends stride straights (2x 5k, 3k, 1500m pace)
5 x 400m w/2.45 rec, 7 min rec, 4x400 w/2.45 rec
3.1 miles easy

Splits: (65, 66, 67, 67, 68) + (67, 68, 69, 73)

I was planning on doing slightly different session tonight however the fact that some of the middle distance guys were doing 400s meant that I decided I would jump in with them. The fact that they are good bit quicker over the shorter distances ( 1.56 and 2.04 800m guys) meant that I was gonna be pushed out of my comfort zone which is prob a good thing to do every once in a while. The first few were not too bad, a little on the quick side but I was finding the recoveries to make it a good bit easier.

It was only in the second set when the lactate build up started to catch up in my legs and even though I had a good seven min recovery before the second set the lactic didnt clear and after 2 reps i was swimming in lactic and started to get the head thumping that only comes with a hard anaerobic session. Came to the last one and the legs were gone despite feeling generally aerobically strong the legs were just jelly. I thought we were doing ten but got a nice surprise when I hear the coach say we were done at nine.

Will have to slightly amend the session on thurs but glad to have the odd session getting out of the controlled mentality and comfort zone and I may look to do one or two sessions a month with the lads

WTD 23.39 miles (2/2 days)
MTD 123.21 miles (10/10 days)
YTD 123.21 miles (10/10 days)

ecoli

Day|Training|Distance|Pace|Time
Wednesday |Easy Run|8.32 miles|7.38 mile pace|1.03.39


Out with one of the lads from the club for a nice easy run today with one of the lads from the club. This one was hilly enough and wind enough with a biatch of a climb for the last mile which could account for the pace but to be honest was more the fact I had an upset stomach from early on in the run and decided not to push it and just get it in.

Also missed my morning run today as had planned to do this on my lunch break but due to problems in work was forced to work through it. I am working through the night tomorrow night so I am tempted to try stay up late and let the body adapt to the change in schedule and the thought has cross my mind to get out for a few late night miles later but I will play that by ear

WTD 31.71 miles (3/3 days)
MTD 131.53 miles (11/11 days)
YTD 131.53 miles (11/11 days)

ecoli

Day|Training|Distance|Pace|Time
Thursday AM|Easy Run|6.09 miles|6.40 mile pace|40.38


Up late today and got the run in mid day rather than morning. The reason for this was because I am on my first night shift tonight (11-7am) which means that sleep patterns will be warped a bit so am gonna try to have few hours kip during the day after late to bed last night in the hope that i can get through the shift without too much interruption to training


WTD 37.8 miles (4/4 days)
MTD 137.62 miles (12/12 days)
YTD 137.62 miles (12/12 days)

ecoli

Day|Training|Distance|Pace|Time
Thursday PM|Hybrid session|13.55 miles||


Session:
3.12 miles easy, 4 mile tempo, 0.3 miles jog recovery,
3 x (5 x 150m w/ 250 jog recovery) 650 jog rec between sets
3.13 miles easy

Splits:
Tempo: 23.39 (5.55 mile average) (5.58, 5.55, 5.51, 5.55)

150s: (20,21,21,21,22) (21,21,21,21,22) (22,22,22,22,22)

Tough session tonight the tempo itself was nice and controlled then got back to the track and it was time to do a bit of work on turnover. A quick change into the spikes and away i went. These felt good and i was getting up on the toes with good form. By the last set however the legs started to tire and i could feel that any min the calves were going to start to cramp. Thankfully this never came though I can feel these sessions are really benefit as i feel that slowly but surely I am getting that extra gear that i was look for and looking forward to coming back to racing as training can only tell you so much

WTD 51.35 miles (4/4 days)
MTD 151.17 miles (12/12 days)
YTD 151.17 miles (12/12 days)