Summer/Autumn Goals

Gringo78

This weeks tempo session is 5 miles @6:25 pace, will do that tuesday lunchtime and Interval session thursday lunchtime will be 2 miles @ 6:10 5min rest, 2x1 mile @ 6:00 3min rest each rep, 2x0.5mile @5:55 3min rest each rep.

Gringo78

tisnotover wrote: »

We'll def have to meet up for a run, maybe next week?

it'll have to be next week as evenings are out this week for running and will have to get the sessions in at lunchtimes

tisnotover

Gringo78 wrote: »

it'll have to be next week as evenings are out this week for running and will have to get the sessions in at lunchtimes

thats no problem.

was looking at that runners world half schedule last nite. looks good + hope to start into it this week, at least this one has good pacing with it.

What would ya think of getting a 10mile race in, maybe 4 weeks before? Or do you think the "race-sim" training is good enough?

Fair enough there are plenty of 5mile/5k races to get an idea of how training is going, but might be good to get a 10k/10mile race in?

Gringo78

July 13th

4.5 miles easy @7:46 pace

Week: 4.5
Total: 126.8

Gringo78

July 14th

Planned session for today was 5 miles tempo @6:25 pace.

Splits were 0.5 miles (avg HR in brackets):

3:14 (160)
3:12 (168)
3:14 (170)
3:13 (170)
3:11 (172)
3:11 (171)
3:12 (173)
3:09 (175)
3:10 (177)
3:11 (179)

5 miles 31:57 Avg Pace: 6:23

Total: 6.5 miles @ 6:41 pace avg

Was very happy with todays tempo as my PB for 5 miles is 31:23 although that was set back in early May so I think I have improved a lot since then. Will hopefully be racing 5 miles next week in Churchtown South so will see how much I have improved. I kept the pace very even today and although the session was very tough I felt I was always running comfortably right up until the end.

Week: 11
Total: 133.3

Gringo78

July 15th

4.2 miles easy at 7:34 pace

Week: 15.2
Total: 137.5

Gringo78

July 16th

Interval Session. Aim was 1 mile warmup then 2 miles @ 6:10 5min rest, 2x1 mile @ 6:00 3min rest each rep, 2x0.5mile @5:55 3min rest each rep.

Managed 6:03 for the 2 miles, 6:03 & 6:08 for the 2x1 mile and 6:02 & 6:06 for the 2x0.5 miles

Went out too fast for the first 2 miles, not accidentally, I thought I would be able for 6 min miles straight off and I had to really dig deep to complete the 2x1mile and the 2x0.5 mile.

Splits were for 0.5 miles (Avg HR Brackets):
3:02 (161)
3:01 (171)
3:03 (174)
3:00 (177)
2 miles - 12:06 - 6:03 pace - 5 min recovery - 7:55 pace

3:01 (173)
3:02 (178)
1 mile - 6:03 pace - 3 min recovery - 8:40 pace

3:03 (171)
3:05 (178)
1 mile - 6:08 pace - 3 min recovery - 8:26 pace

3:01 (174) - 3 min recovery- 8:16 pace
3:03 (177) - Recovery/Cooldown - 8:30 pace

Total: 8.1 miles @ 6:51 avg pace

Resting HR checked before going on Run (seated - 2min) - 40 so good indication I'm no overtraining I think

Week: 23.3
Total: 145.6

Gringo78

July 18th

9.5 miles 'easy' at avg pace 7:44 HR 150. Felt very lethargic...was out drinking last night and was up with the baby most of the night so was quite tired and run down but good that I got out.

Week: 32.8
Total: 155.1

Gringo78

Week 28 July 6th to July 12th
M - 7.6 T - 8.6 W - 0 T - 0 F - 6.8 S -0 S - 10.5
Total Miles - 33.5

Week 29 July 13th to July 19th
M - 4.5 T - 6.5 W - 4.2 T - 8.1 F - 0 S -9.5 S - 0
Total Miles - 32.8

4th week in a row of between 32-35 miles so training is going very consistently at the moment

Racing Flat

Gringo78 wrote: »

Will hopefully be racing 5 miles next week in Churchtown South

Is that near Charleville?

Thanks.

Gringo78

Tempo & Interval Sessions for this week:

Tempo: 4 miles in 25min (6:15 pace) Present 4 mile PB is 24:52 so training session will be pretty close to that but that was set back in May. hopefully do that session today.

Interval: 6x1km @ 6:05 pace, 1:50 recovery jog between reps. Do this on Wednesday.

May try to run the Churchtown South 5 miler on Thursday evening.

Gringo78

Racing Flat wrote: »

Is that near Charleville?

Thanks.

Churchtown South is one of the Ballycotton 5 mile summer series...so its a village pretty near ballycotton (I'm pretty sure the course skirts some of the ballycotton 10 course).

Gringo78

Gringo78 wrote: »

Churchtown South is one of the Ballycotton 5 mile summer series...so its a village pretty near ballycotton (I'm pretty sure the course skirts some of the ballycotton 10 course).

Course on Mapmyrun.....doesn't actually skirt the Ballycotton 10 course at all (but is only a few k from Ballycotton)

http://www.mapmyrun.com/run/ireland/cork/453940448

Gringo78

July 20th

Aim was 4 miles tempo run @ 6:15 pace.

0.75 mile warmup, 0.75 mile cooldown.

0.5 mile Splits (Avg HR in brackets) :
3:07 (158), 3:07 (169), 3:06 (173), 3:07 (175), 3:08 (179), 3:07 (181), 3:08 (181), 3:13 (183)

4 miles in 25:03 - 6:16 pace

Last 0.5 mile was very tough but happy overall as hit the target and the last half mile was into quite a strong headwind.

Total 5.5 miles Avg Pace 6:45, Avg HR 166

Week: 5.5
Total: 160.6

Gringo78

July 21st

4.1 miles easy @ 8:00 pace, Avg HR 143

Gringo78

July 22nd

4.85 miles easy @ 7:35 pace, Avg HR 150

Want to run the 5 mile race in Churchtown South tomorrow evening so postponing the planned interval session until next week with the race substituting.

Gringo78

July 23rd

Churchtown South 5 mile race this evening. Ran 30:17 (have to check yet against official results). PB by 1:06 so very happy with that. Had intended to run something between 30:30 and 30:45 and after running the first 2 miles in under 12min I eased off a bit in the 3rd mile so as not to burnout. However felt very strong at the end and put in a sub 6min mile to finish on what is an uphill final mile and was delighted with the time. Passed a lot of people in the final half mile.

Mile splits: 5:57 5:59 6:16 6:08 5:57

Ran 34:33 in this race last year so happy with that improvement in 12 months.

5 miles + 1.5 miles warmup cooldown

Week: 20.95
Total: 176.05

Woddle

Great stuff Gringo and perfect pacing it seems.

BeepBeep67

Great time - I need to find another 5 miler this year - I'm dropping down the best of list like a lead ballon :rolleyes:

another world

Very strong running there. Congrats on the PB...

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!