Summer/Autumn Goals

tisnotover

great running Gringo in fairness.

I know the course+know where that long hill is on each lap, and to run under 6mins for it on last lap was brilliant going.

Ure training is def on track, you don't need me to tell ya that!

Is my new 5mile target 30:16

Seres

looking at your splits you have well enough fuel left in the tank at the end , why were you holding back though for the middle two miles ?

Gringo78

tisnotover wrote: »

Is my new 5mile target 30:16

I'd say it is!

Gringo78

Seres wrote: »

why were you holding back though for the middle two miles ?

Plan was to run 6.10 miles for first 4 and then leave fly for last mile. I hate blowing up with 1.5 miles to go so on third mile i pulled back a bit. Next race i won't. My target is a sub 30 in 5 weeks time so i wasn't going for it last night

Seres

Gringo78 wrote: »

Plan was to run 6.10 miles for first 4 and then leave fly for last mile. I hate blowing up with 1.5 miles to go so on third mile i pulled back a bit. Next race i won't. My target is a sub 30 in 5 weeks time so i wasn't going for it last night

you seem to have been very much in control in that race so sub 30 will be no bother to you in 5 weeks

MrCreosote

Nice running Gringo. I'd say the sub-30 will be yours in a few weeks!

Gringo78

MrCreosote wrote: »

Nice running Gringo. I'd say the sub-30 will be yours in a few weeks!

Thanks, I got myself a pair of DS Racers today so will break them in before the next race and that should makes things a bit easier. Got a new pair of DS Trainers also, my present ones have around 600 miles up on them which is too much I think.

Gringo78

July 24th

4 miles easy @ 7:30 pace

Week: 24.95
Total: 180.05

Gringo78

No chance to run on Sat/Sun unfortunately so no long run this week, also had no interval session last week due to racing 5 miler but all no harm as I needed to rearrange the sessions a little and I am now back properly on the HM Schedule (Ryan Halls Runners world one) starting Week 5. Its a 10 week program which gets me to the race 1 week early so I'll have to add in an extra week somewhere.

Missing the interval session gives me a chance to do it at the beginning of the week rather than late in the week which is better. If there are races that I want to do they are generally on wed/thurs evening so its preferable to substitute a tempo session for a race rather than an interval session so doing interval on mon or tues and tempo on thu or fri is preferable to the way I had been doing things. My tempo & interval sessions had been 1 week out of step according to the plan also so now they are back in sync.

Sp plan is interval session today, 6x1km, 6:00 mile pace, 1:50 recovery between reps.

adidas speed

3 miles in 20 mins ... a very good training plan is on the cork marathon website...you can choose beginner intermediate or expert. Look it up!

Gringo78

July 27th

Interval session today. Aim was 6x1km @6:00 pace per mile (3:44 perkm) with 110sec recovery between each rep.

1km warmup. 1 mile cooldown;

Split 1: 3:38 (HR 161)
Split 2: 3:43 (HR 166)
Split 3: 3:44 (HR 172)
Split 4: 3:41 (HR 173)
Split 5: 3:43 (HR 173)
Split 6: 3:44 (HR 178)

Good session, last rep was tough into the wind.

Total miles: 6.5 Avg Pace 6:46

Week: 6.5
Total: 186.55

another world

Gringo78 wrote: »

July 27th

Interval session today. Aim was 6x1km @6:00 pace per mile (3:44 perkm) with 110sec recovery between each rep.

1km warmup. 1 mile cooldown;

Split 1: 3:38 (HR 161)
Split 2: 3:43 (HR 166)
Split 3: 3:44 (HR 172)
Split 4: 3:41 (HR 173)
Split 5: 3:43 (HR 173)
Split 6: 3:44 (HR 178)

Good session, last rep was tough into the wind.

Total miles: 6.5 Avg Pace 6:46

Week: 6.5
Total: 186.55

Very nice session. I hope to get into these in the near future.

One question. Is the recovery a light jog or do you stand around until the next rep?

Gringo78

another world wrote: »

One question. Is the recovery a light jog or do you stand around until the next rep?

Recovery is a light jog, basically half the rep, no particular pace, by the 3rd rep pace I'm usually dropping back to 8-8:30 pace. Best to keep moving so as not to sieze up and keep the blood flowing.

They're great sessions, I've noticed big improvement in my running over the last few weeks doing these, getting much more comfortable running at 6min mile pace.

Seres

Gringo78 wrote: »

They're great sessions, I've noticed big improvement in my running over the last few weeks doing these, getting much more comfortable running at 6min mile pace.

i found the very same , started included 1k speed rep sessions and found that my improvement was surprising effortless , well done .

tisnotover

Gringo78 wrote: »

July 27th

Interval session today. Aim was 6x1km @6:00 pace per mile (3:44 perkm) with 110sec recovery between each rep.

1km warmup. 1 mile cooldown;

Split 1: 3:38 (HR 161)
Split 2: 3:43 (HR 166)
Split 3: 3:44 (HR 172)
Split 4: 3:41 (HR 173)
Split 5: 3:43 (HR 173)
Split 6: 3:44 (HR 178)

Good session, last rep was tough into the wind.

Total miles: 6.5 Avg Pace 6:46

Week: 6.5
Total: 186.55

really nice session.

as rest are saying, great improvement in last while. I think you were doing 5*1k at 6:10 only a few weeks ago like!

Gringo78

tisnotover wrote: »

really nice session.

as rest are saying, great improvement in last while. I think you were doing 5*1k at 6:10 only a few weeks ago like!

Yeah, July 2nd I did a 5x1km session @ 6:10 pace with 2 min recovery. Rep 4 that day was 3:47 & Avg HR 178. Today Rep 5 was 3:43 and Avg HR 173 so faster pace, lower HR off a shorter recovery, noticeable improvement. According to my plan will have to do a 5x1km session in 3 weeks time @5:50 pace but pacewise I'm now bang on target according to the HM plan.

Gringo78

Seres wrote: »

started included 1k speed rep sessions and found that my improvement was surprising effortless

I find the sessions very tough but have found that I just need to concentrate on getting the second last rep right...the last rep I can always push on. I find this the same in races....look after the second last mile, give an extra effort to keep on pace in that mile and the last mile will look after itself if you know what I mean

Gringo78

July 28th

4.2 miles easy @ 7:44 pace

Gringo78

July 30th

Planned session for today was 6 miles tempo @6:20 pace.

Splits were 0.5 miles (avg HR in brackets):

3:11 (162)
3:09 (169)
3:25 (172)
3:02 (171)
3:05 (174)
3:09 (171)
3:08 (174)
3:12 (174)
3:12 (176)
3:11 (178)
3:19 (179)
3:07 (177)

6 miles 38:11 Avg Pace: 6:22. The 3rd 0.5mile was uphill and the second last 0.5mile was into a pretty strong headwind (I got the benefit of that wind only in my warmup, not in another rep unfortunately!)

Total: 7.3 miles @ 6:33 pace avg HR 168

Week: 18
Total: 198

Seres

Gringo78 wrote: »

I find the sessions very tough but have found that I just need to concentrate on getting the second last rep right...the last rep I can always push on. I find this the same in races....look after the second last mile, give an extra effort to keep on pace in that mile and the last mile will look after itself if you know what I mean

thats funny , very same for me in the reps sessions , really need to watch the second last one too , last one is normally my strongest one , in 10k races , normally from 7k-8/9k is my weak area.

tisnotover

Gringo78 wrote: »

July 30th

Planned session for today was 6 miles tempo @6:20 pace.

Splits were 0.5 miles (avg HR in brackets):

3:11 (162)
3:09 (169)
3:25 (172)
3:02 (171)
3:05 (174)
3:09 (171)
3:08 (174)
3:12 (174)
3:12 (176)
3:11 (178)
3:19 (179)
3:07 (177)

6 miles 38:11 Avg Pace: 6:22. The 3rd 0.5mile was uphill and the second last 0.5mile was into a pretty strong headwind (I got the benefit of that wind only in my warmup, not in another rep unfortunately!)

Total: 7.3 miles @ 6:33 pace avg HR 168

Week: 18
Total: 198

nice session!!
are u doing Novartis 5k next week?

Gringo78

tisnotover wrote: »

nice session!!
are u doing Novartis 5k next week?

Unlikely...with a newborn my evenings are not my own anymore, so have to pick and choose the races. I'd say ballycotton 5 will be the next.

Gringo78

July 31st

4.8 miles easy @ avg pace 7:35.

Also threw in 3x100m sprints up a steep hill. Will have to do more of these and have found a good hill to do them on which is a spur off my normal easy run route so will throw in 5min of that once a week on an easy run

Week: 22.8
Total: 202.8

Gringo78

Last day of July today which concluded a very good month of training for me - 22 days run in the month which is a PB and 142 miles run which is also a PB, plus I think I've had a structured approach to training which I haven't had before and is leading to good improvement.

Gringo78

Aug 2nd

3 miles @6:35 pace, avg HR 161

Just a brisk 3 miles on Sunday, unfortunately no long run at all over the weekend but happy to be able to do the level of training I am as I had expected the complete summer to be a write off as regards running. Will have to get a few good long runs in over the next few weeks though to catch up if I am to be in decent shape for the HM. As regards the shorter races my training is sufficient and hitting the tempo/interval every week.

Gringo78

Aug 4th

Interval Session. Aim was 1 mile warmup then 2 miles @ 6:00 5min rest, 2x1 mile @ 5:55 3min rest each rep, 2x0.5mile @5:55 3min rest each rep.

Managed 6:01 for the 2 miles, 5:59 & 6:00 for the 2x1 mile and 5:59 & 6:06 for the 2x0.5 miles. Couldn't sustain the 5:55 pace for the 1 mile and 0.5 mile reps after the fast 2 miles.

Splits were for 0.5 miles (Avg HR Brackets):
3:00 (155), 3:00 (174), 3:01 (179), 3:00 (178)
2 miles - 12:02 - 6:01 pace - 5 min recovery - 7:40 pace

2:59 (174), 3:00 (183)
1 mile - 5:59 pace - 3 min recovery - 8:15 pace

3:01 (170), 2:59 (177)
1 mile - 6:00 pace - 3 min recovery - 8:46 pace

2:59 (173) - 3 min recovery- 8:29 pace
3:03 (175) - Recovery/Cooldown - 8:00 pace

Total: 8.5 miles @ 6:48 avg pace

Find this interval session the toughest of all the interval sessions...the first 2miles @ 6min pace really make the rest of the session tough but I do find it very beneficial and I've improved since last time I did this session

tisnotover

Gringo78 wrote: »

Aug 4th

Interval Session. Aim was 1 mile warmup then 2 miles @ 6:00 5min rest, 2x1 mile @ 5:55 3min rest each rep, 2x0.5mile @5:55 3min rest each rep.

Managed 6:01 for the 2 miles, 5:59 & 6:00 for the 2x1 mile and 5:59 & 6:06 for the 2x0.5 miles. Couldn't sustain the 5:55 pace for the 1 mile and 0.5 mile reps after the fast 2 miles.

Splits were for 0.5 miles (Avg HR Brackets):
3:00 (155), 3:00 (174), 3:01 (179), 3:00 (178)
2 miles - 12:02 - 6:01 pace - 5 min recovery - 7:40 pace

2:59 (174), 3:00 (183)
1 mile - 5:59 pace - 3 min recovery - 8:15 pace

3:01 (170), 2:59 (177)
1 mile - 6:00 pace - 3 min recovery - 8:46 pace

2:59 (173) - 3 min recovery- 8:29 pace
3:03 (175) - Recovery/Cooldown - 8:00 pace

Total: 8.5 miles @ 6:48 avg pace

Find this interval session the toughest of all the interval sessions...the first 2miles @ 6min pace really make the rest of the session tough but I do find it very beneficial and I've improved since last time I did this session

well done! def improvement from your last time!

I still don't like the idea of this workout though in the plan.running two mile straight for an interval still seems strange.

thats one tough session put in there, which will stand to ya!

Gringo78

tisnotover wrote: »

I still don't like the idea of this workout though in the plan.running two mile straight for an interval still seems strange.

Yeah, but the fact thats its in the program twice suggests its important...probably because this is a HM training plan, more emphasis should be put on longer intervals. I did a short warmup and cooldown (as I've limited time at lunch) but if you were to do a good 2 mile warmup and 2 mile cooldown, the whole session would take you close on 11 miles. The pace is 10k pace which is about 20sec a mile slower than HM pace so the whole idea is to get you feeling more comfortable at HM pace. 0.5 mile and 1km reps are great for speed but you can do them too fast and get away with it...I think this session really tests are you at the right pace and I'd be wary about skipping it.

tisnotover

Gringo78 wrote: »

Yeah, but the fact thats its in the program twice suggests its important...probably because this is a HM training plan, more emphasis should be put on longer intervals. I did a short warmup and cooldown (as I've limited time at lunch) but if you were to do a good 2 mile warmup and 2 mile cooldown, the whole session would take you close on 11 miles. The pace is 10k pace which is about 20sec a mile slower than HM pace so the whole idea is to get you feeling more comfortable at HM pace. 0.5 mile and 1km reps are great for speed but you can do them too fast and get away with it...I think this session really tests are you at the right pace and I'd be wary about skipping it.

will try and get this in next week (5k race tomorrow). would prob have been better to get two in as you did, to get consistency in workout. time is running out now till half marathon, <6weeks away.:o

amazing how miles accue with tempo/interval sessions, ya don;t really think about the warm-up/down as part of it like+ ya still get through a lot of miles overall!

Gringo78

No run at lunchtime today...will be able to run the Novartis 5km this evening. One of my 4 Summer/Autumn goals is a sub 18 5km which according to McMillan calculator is the hardest of my 4 goals but I think its the easiest of them??? We'll see this evening I suppose. Ran 20:13 in this race last year but I should be at least 2min faster than that now.

tisnotover

Gringo78 wrote: »

No run at lunchtime today...will be able to run the Novartis 5km this evening. One of my 4 Summer/Autumn goals is a sub 18 5km which according to McMillan calculator is the hardest of my 4 goals but I think its the easiest of them??? We'll see this evening I suppose. Ran 20:13 in this race last year but I should be at least 2min faster than that now.

hey, mite see ya later at this. aiming for 19:15 myself, bit worried about lack of hill training at moment, this will be tested later!

expecting over 500 at this tonite I see on paper!

Seres

best of luck this evening

Gringo78

Aug 5th

17:55 in the Novartis 5km this evening. Ran a fast first mile of 5:30 and with that cushion of time I was able to hold it steady for the rest of the race and finish with a bit to spare under my target of 18min. Thats the first of my summer/autumn goals achieved so very happy with that run especially after a hard interval session yesterday (i hadn't expected to be able to run the race this evening)

5.5 miles including warmup/cooldown

asimonov

Gringo78 wrote: »

Aug 5th

17:55 in the Novartis 5km this evening. Ran a fast first mile of 5:30 and with that cushion of time I was able to hold it steady for the rest of the race and finish with a bit to spare under my target of 18min. Thats the first of my summer/autumn goals achieved so very happy with that run especially after a hard interval session yesterday (i hadn't expected to be able to run the race this evening)

5.5 miles including warmup/cooldown

sub 18...tick. good running.

tisnotover

Gringo78 wrote: »

Aug 5th

17:55 in the Novartis 5km this evening. Ran a fast first mile of 5:30 and with that cushion of time I was able to hold it steady for the rest of the race and finish with a bit to spare under my target of 18min. Thats the first of my summer/autumn goals achieved so very happy with that run especially after a hard interval session yesterday (i hadn't expected to be able to run the race this evening)

5.5 miles including warmup/cooldown

Great running tonite lad+great to meet up.had forgotten that you'd that interval session yesterday as well, some going!

another world

Gringo78 wrote: »

Aug 5th

17:55 in the Novartis 5km this evening. Ran a fast first mile of 5:30 and with that cushion of time I was able to hold it steady for the rest of the race and finish with a bit to spare under my target of 18min. Thats the first of my summer/autumn goals achieved so very happy with that run especially after a hard interval session yesterday (i hadn't expected to be able to run the race this evening)

5.5 miles including warmup/cooldown

Very nice time! Well done...

Seems to be a very different tactic with these shorter races by going out fast and holding on. I guess it can´t really be done for 10 milers and up

Sosa

Gringo78 wrote: »

Aug 5th

17:55 in the Novartis 5km this evening. Ran a fast first mile of 5:30 and with that cushion of time I was able to hold it steady for the rest of the race and finish with a bit to spare under my target of 18min. Thats the first of my summer/autumn goals achieved so very happy with that run especially after a hard interval session yesterday (i hadn't expected to be able to run the race this evening)

5.5 miles including warmup/cooldown

Great run Gringo...sub 18 is an achievement
I was robbed of mine a few weeks ago.
Ran a 5k race in 16:33,turned out that it was only 4.7k...would have just nipped under the 18..ah well,i'll get it next time hopefully.

tisnotover

Gringo78 wrote: »

Thanks, I got myself a pair of DS Racers today so will break them in before the next race and that should makes things a bit easier. Got a new pair of DS Trainers also, my present ones have around 600 miles up on them which is too much I think.

How're you finding the DS Racer? Did you race in it yet? Am looking around online at these type of shoes. Mite have a look in john buckley's tomorrow...

Gringo78

tisnotover wrote: »

How're you finding the DS Racer? Did you race in it yet? Am looking around online at these type of shoes. Mite have a look in john buckley's tomorrow...

Raced in them for first time on Wednesday, had done a few training runs in them and one interval session to break them in (although I won't use them again in an interval session so that I get the 'benefit' of them on race day). Found them grand, no ill effects from them. I run normally in DS Trainers and being honest I don't find a major noticeable difference or anything in them but I suppose over the course of a race they have to have an effect. I didn't try any others on, I plumped straight for the DS Racers cos I've found the DS trainers so good. I warmed up on wednesday in the Trainers and then changed to the racers before the start...thats what John Buckley recommended to do. I think the racers are not a true racing flat and there are lighter ones, but I think they're a good one to start off with.

tisnotover

Gringo78 wrote: »

Raced in them for first time on Wednesday, had done a few training runs in them and one interval session to break them in (although I won't use them again in an interval session so that I get the 'benefit' of them on race day). Found them grand, no ill effects from them. I run normally in DS Trainers and being honest I don't find a major noticeable difference or anything in them but I suppose over the course of a race they have to have an effect. I didn't try any others on, I plumped straight for the DS Racers cos I've found the DS trainers so good. I warmed up on wednesday in the Trainers and then changed to the racers before the start...thats what John Buckley recommended to do. I think the racers are not a true racing flat and there are lighter ones, but I think they're a good one to start off with.

Cheers for that.
I'm racing in a pair of asics Cumulus 10's at moment, find them really good, have a pair of 2130's then which I do rest of training in. Both of these shoes have good support+cushioning like, but curious to find out about that DS Racer shoe. Also wondering if they're suitable for racing upto the half marathon...
Will pop in to J.B.sports tomorrow hopefully + ask him about them.

Gringo78

tisnotover wrote: »

Cheers for that.
I'm racing in a pair of asics Cumulus 10's at moment, find them really good, have a pair of 2130's then which I do rest of training in. Both of these shoes have good support+cushioning like, but curious to find out about that DS Racer shoe. Also wondering if they're suitable for racing upto the half marathon...
Will pop in to J.B.sports tomorrow hopefully + ask him about them.

I think it depends on the person really as to what they are suitable for. A mate ran in flats for the marathon...the faster you are the easier it should be. If you find them ok for a 5 miler, you should progressively be able to use them for longer and longer races. I'm pretty sure all elites use racing flats for marathons.

Gringo78

Aug 6th

4 miles easy at 7:30 pace

Aug 7th

6.85 miles easy with 4 x 100m hill sprints thrown in. Avg pace 8:00

Summary of last 3 weeks:

Week 30 July 20th to July 26th
M - 5.5 T - 4.1 W - 4.85 T - 6.5 F - 4 S -0 S - 0
Total Miles - 24.95

Week 31 July 27th to Aug 2nd
[SIZE=+0]M - 6.5 T - 4.2 W - 0 T - 7.3 F - 4.8 S - 0 S - 3
Total Miles - 25.8

[/SIZE]
Week 32 Aug 3rd to Aug 9th
M - 0 T - 8.5 W - 5.5 T - 4 F - 6.85 S -0 S - 0
Total Miles - 24.85

[SIZE=+0]Averaging just 25 miles per week for the last 3 weeks and I don't think I'll be able to up this too much between now and Cork HM (5 weeks time) so while I think I'm on course for completing my short race goals (Sub 18 5k - done, Sub 30 5 mile - should do Aug 27th, Sub 24 4 mile - no 4 mile race until Nov but if I do a Sub 30 5mile I think the Sub 24 4 mile could be considered ticked) I think i won't be acheiving my longer race goals early. No problem though, I've targeted december for the HM goal time (83min) and I should be able to step up the training a bit from september on. At the moment, new baby is first priority so I don't really have much (any) time for running evenings or weekends nor do I really have the energy...I'm lucky if I get 4 hours sleep a night mon to fri.[/SIZE]

Sosa

Thats no harm,Gringo
You will be fresh and rearing to go when you have more time to get ready for the half in Waterford in December.
Best of luck with the little one.

Gringo78

Aug 10th

Interval session. Planned 5x0.75m @ 5k pace (5:46) with recovery half the rep time (rep time - 4:20 Recovery 2:10)

4:15 (5:40) 167
4:19 (5:45) 173
4:21 (5:48) 175
4:35 (6:06) 176
4:40 (6:13) 176

Total: 7.15 miles, Avg Pace 6:57

Really fell off the pace for the last 2 reps...maybe went out a bit too fast on the first rep, maybe would have been better off doing this session tomorrow as I'm wrecked today but all the same, I was happy I could hit that pace for 3 reps plus the pace was a bit of a step up from the intervals I had been doing so i'm sure it'll be easier next time out.

tisnotover

Gringo78 wrote: »

[/font][SIZE=+0]Averaging just 25 miles per week for the last 3 weeks and I don't think I'll be able to up this too much between now and Cork HM (5 weeks time) so while I think I'm on course for completing my short race goals (Sub 18 5k - done, Sub 30 5 mile - should do Aug 27th, Sub 24 4 mile - no 4 mile race until Nov but if I do a Sub 30 5mile I think the Sub 24 4 mile could be considered ticked) I think i won't be acheiving my longer race goals early. No problem though, I've targeted december for the HM goal time (83min) and I should be able to step up the training a bit from september on. At the moment, new baby is first priority so I don't really have much (any) time for running evenings or weekends nor do I really have the energy...I'm lucky if I get 4 hours sleep a night mon to fri.[/SIZE]

still though, the runs you are getting in of high quality, with the tempo+interval work, which are clearly helping your times over shorter distances.
I guess take whatever comes out of Cork half, and i'm sure with same program again you'll get the 83min goal in Waterford.

Gringo78

Aug 11th

4.1 miles easy @ 7:21 pace

Gringo78

Aug 12th

4.8 miles @ avg pace 7:50, HR 151, 5x100m Hill Sprints

Gringo78

Aug 13th

Plan was 30min Tempo run @ approx 15k pace (6:12).

Did 1 mile warmup, 5 miles in 31:17 (6:15 pace), 1 mile cooldown.

Mile splits (HR in brackets) were 6:14 (164), 6:23 (173), 6:07 (175), 6:16 (177), 6:17 (179).

Felt very tough, wasn't sure I'd complete it after 2 miles but held on.

Total 7 miles @ Avg pace 6:38, HR 166

Gringo78

Aug 14th

3.35 miles easy @ 7:22 pace, Avg HR 143

Week: 26.4
Total 257.05

aero2k

Hi Gringo,

Haven't popped in here for a while - congrats on that fantastic 5k time.
I also like the DS Racer.

You should have no trouble reaching the rest of your goals - you've made a great start.