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"If I'm not out there training, someone else is."
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AuldManKing wrote: »Lionel bleedin' Richie.........would ya f£ck off.
Yer ma must have told you about him.
welcome back btw.
They did a documentary about the influences on modern day music in school...... decided not to mitch that day, glad I didn't now
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RacoonQueen wrote: »Ah well, that was nice while it lasted
Haha still confined to the realms of my training log for now, if I get brave I might dip my toe back the adult pool main forum 0 -
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There has been a few bad days for this forum recently- today is a good one, welcome back.
To be fair looking back you swear I had died (Even put up with that aul fecker TRR for a few runs just to make sure that I was seen in public in case people started to worry :P)......
Anyway enough about all that back down to training, racing and enjoying running
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ThebitterLemon wrote: »Great stuff, but couldn't you have put a bit more effort/thought into your reincarnated username, just look at that turd fella
TbL
Welcome back - have to agree with TBL though - thought his suggestion of Salmon Eile had a certain ring to it 0 -
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Sunday 12 miles easy (7.38 min pace)
Late night/ early morning combo and race had me a little fried so I kept this long run short and easy
Monday 5 miles recovery (9.27 min pace)
Very handy one and a bit of therapy work on the hamstrings just as maintenance tonight to try and get a bit of badly needed flexibility into them (shockingly bad for a runner)
Tuesday AM 6 miles easy (7.25 min pace)
Tuesday Afternoon 1 hour flexibility and mobilzation work
Tuesday PM 2 miles easy, 6x1 mile progressive w/ 2.30 rec (jog 400), 1 miles easy
Splits: 6.04, 5.56, 5.44, 5.36, 5.25, 5.16
Down to the track this evening with the Doc for this one. To be honest I didn't know how this one was gonna go, Fog descending over the track highlighted by the floodlights gave this session a sense of grandeur, to be honest I was kinda worried about the early stages of this session as the aim was simple start at MP and work down 10 seconds a mile to culminate in one of the fastest miles I have done in training in recent memory.
First lap of first one was very slow but recovered well, perspiring a little heavier than I would have liked in first one, second one roled on and I was questioning effort levels, maybe it was just the cold but felt harder than it should have, 3rd one rolled in and I started hitting my stride, 5.36 next one was cruising nicely. At this stage I had been set up nicely and the good doc bowed out, this was where I was down to the business end of things. Next one was tough but controlled but I was feeling like this was the end of a good workout, sadly it was not and I was down to unchartered territory. The doc agreed to pace the first 400m and did so to perfection in 79, then I was on my own up on my toes and working but the pace wasn't increasing as I hit 40 and 40 for the next 200m splits, next lap and I was started to wretch as the another 40 rolled in as I decided to myself I was done at 1200.
Q must have sensed this as low and behold he came to my rescue as I hit the last lap however I was started to wretch a little more violently and more frequently at this stage with 300 to go I was nearly stepping off the track but got shouted at so I said I would make it to the 200 mark. From here he stepped off and I turned on the after burners, the last 100m the wretching had contagiously enveloped the whole body and each wretch came with a complete body spasm, crossed the line and had managed to salvage the target pace.
The two things I learned from this is 5.15 pace doesn't actually feel impossible for reps and sustaining yourself with tar like protein bars is not the best nutrition in build up to a session
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Sunday 12 miles easy (7.38 min pace)
Late night/ early morning combo and race had me a little fried so I kept this long run short and easy
Monday 5 miles recovery (9.27 min pace)
Very handy one and a bit of therapy work on the hamstrings just as maintenance tonight to try and get a bit of badly needed flexibility into them (shockingly bad for a runner)
Tuesday AM 6 miles easy (7.25 min pace)
Tuesday Afternoon 1 hour flexibility and mobilzation work
Tuesday PM 2 miles easy, 6x1 mile progressive w/ 2.30 rec (jog 400), 1 miles easy
Splits: 6.04, 5.56, 5.44, 5.36, 5.25, 5.16
Down to the track this evening with the Doc for this one. To be honest I didn't know how this one was gonna go, Fog descending over the track highlighted by the floodlights gave this session a sense of grandeur, to be honest I was kinda worried about the early stages of this session as the aim was simple start at MP and work down 10 seconds a mile to culminate in one of the fastest miles I have done in training in recent memory.
First lap of first one was very slow but recovered well, perspiring a little heavier than I would have liked in first one, second one roled on and I was questioning effort levels, maybe it was just the cold but felt harder than it should have, 3rd one rolled in and I started hitting my stride, 5.36 next one was cruising nicely. At this stage I had been set up nicely and the good doc bowed out, this was where I was down to the business end of things. Next one was tough but controlled but I was feeling like this was the end of a good workout, sadly it was not and I was down to unchartered territory. The doc agreed to pace the first 400m and did so to perfection in 79, then I was on my own up on my toes and working but the pace wasn't increasing as I hit 40 and 40 for the next 200m splits, next lap and I was started to wretch as the another 40 rolled in as I decided to myself I was done at 1200.
Q must have sensed this as low and behold he came to my rescue as I hit the last lap however I was started to wretch a little more violently and more frequently at this stage with 300 to go I was nearly stepping off the track but got shouted at so I said I would make it to the 200 mark. From here he stepped off and I turned on the after burners, the last 100m the wretching had contagiously enveloped the whole body and each wretch came with a complete body spasm, crossed the line and had managed to salvage the target pace.
The two things I learned from this is 5.15 pace doesn't actually feel impossible for reps and sustaining yourself with tar like protein bars is not the best nutrition in build up to a session
One of the reasons people say this place has gone to cr*p is because theres little running talk anymore. You know a load about running, so, purely in the interests of playing devils advocate (and not in the interests of being a d*ck), how would respond on a civilised forum like this one (now
) if I said*
6.04, not even tempo for you - 2:30 too generous.
5.56, ditto but better
5.44, about right maybe?
5.36, okaaayyyy
5.25, who are you kidding
5.16, high injury risk for not much more benefit.
What are you aiming for with progressive intervals like these? The stress you must have been under in the last one is so, so different to the first. Why not target one level of stress now and another the next time, instead of spending a small amount of time at different levels of effort?
* feel free to reciprocate on my log when I start doing sessions.0 -
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Wednesday - 6 miles easy (7.56 min pace)
Thursday AM - 4 miles easy (7.25 min pace)
Thursday PM - 8 miles easy (7.32 min pace)
Friday - OFF
Saturday - OFF
Sunday - OFF
Monday - 4 mile recovery no watch
Tuesday - 7 miles Easy (7.41 min pace)
Wednesday - 11.5 miles easy (7.24 min pace)
Three days off were a result of lads weekend away breakfast bars, coffee haunts and a few fizzy drinks. In the short term sometimes these weekends hinder but in long term they can save a bit of sanity when we take life too serious
Despite this you really never can get away from the sport as one of the lads is living and training over there while we randomly bumped into a Clonliffe runner who I basically grew up racing (mind you its a long time since I got within an assess roar of him considering he is is nearly as far under 4 min for 1500 as I am over it)
First few days just getting back into it and recovering, was still struggling a bit with DR this morning who decided to throw in a sneaky extra mile and a half as punishment as he knew I was not firing on all cylinders0 -
First few days just getting back into it and recovering, was still struggling a bit with DR this morning who decided to throw in a sneaky extra mile and a half as punishment as he knew I was not firing on all cylinders
Just trying to tire you out before the XC Inters next week. Pretty embarrassing on my part to get lost when within a mile of home though! 0 -
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Friday OFF
Saturday 5 miles easy (7.39 min pace)
Sunday 2 mile warm up 4x400 w/ 75 rec, 2k@ Tempo, 4x400 w/75 rec 2 c/d
Splits:
69, 72, 70, 71
7.08
72, 72, 73, 73
Definitely going through the motions this week. This was supposed to be last big session before Intermediates however given last weekend and easy running all week recovering I knew it was gonna be optimistic. Going out too hard on the first few (opened up first in 33) further compounded this. Felt like death on the 2k and covinced myself that I was running too slow to be anywhere near pace however was glad to be proven wrong by the watch time after time as I came through 400m splits
Lots of negatives to take from this session but the one positive is that was getting close to 1500m pace without it feeling too bad so not all doom and gloom and may even have a decent indoor race or two 0 -
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