Ever Decreasing Circles:

BeepBeep67

christeb wrote: »

agree with you on this. Are you coming out to Raheny for a few of the 2 milers? Hopefully I'll be in shape to make a decent race of it

That had been the plan - but my 'plan' got ripped up by the coach last night and I'm on a new one - I'll see if I talk nicely can I squeeze one in - when do they finish?

christeb

end of Aug, every Tues

BeepBeep67

On my revised training schedule today starting with an 8 mile progression run, starting easy and progressing to HM pace. 2 in 15:58 (7:59), 2 in 14:44 (7:22), 2 in 13:42 (6:51), 2 in 12:48 (6:24), Total 8 in 57:12 (7:09). Took a while to get going, but once I started into the 5th mile it felt ok.

BeepBeep67

Nice and easy 9 mile trot on a perfect evening for running in Shanganagh, nice way to end the week.
14.5k @ 4:53 pace.

BeepBeep67

Day 4 on the new program and it was back on track for 20 x 200, not full out with the target being 41-43 and a rolling recovery for 200. Spent the morning fannying about before finally getting my act together and getting to track @ 11:30, but the Fit Squad :rolleyes: had it booked, so went on down the road for a slightly longer than planned warm up.
This is a tidy little session with the first 3/4 feeling handy and then for the last 1/4 you just need to keep your concentration and focus on your form.
Went pretty according to plan, averaging 41 with a spread between 40 & 42.
http://connect.garmin.com/splits/97856780
Total 14k @ 4:36 pace
Recovery day tomorrow with 2hrs easy on the bike planned.

shels4ever

Whats the plan with the new program are you going to target specific races, or is there a change in focus?

BeepBeep67

shels4ever wrote: »

Whats the plan with the new program are you going to target specific races, or is there a change in focus?

Still the same - Ballinamore 10k on Aug 10th and National Half on Sept 3rd.

BeepBeep67

Just an easy bike spin to finish off the week, reckoned easy would feel like 25kmph or so and planned a 50k route from the house out the old N11 as much as possible (Ashford - Newtown - Willow Grove) and then over the flyover at Kilmac before heading back. Average speed crept up a little on the return leg and I ended on an average of 27kmph and average HR of 125 so job done 50.32k @ 27kmp for 1:51:48.

WTD: 75.4 [46.9] - Bike 50.3 [31.3]
MTD: 113.3 [70.4]
YTD: 1,830.8 [1,137.9]
Races YTD: 20 [6 x M40 PB's]

BeepBeep67

10.47k steady in Shanganagh, eased into it and finished up at 4:15 pace, felt very relaxed after yesterday's non running day - the surface is beautiful over there at mo.

BeepBeep67

Pro 4's arrived - 180g's of nothingness

BeepBeep67

Easy warm up followed by 5 x 1 Mile @ Threshold with 90 sec standing recovery. Nice session not too taxing just need to focus on form and breathing. Target pace was 6:10, actual was 6:08 – 6:09 – 6:10 – 6:08 – 6:08.
Total 12k in 55mins.

BeepBeep67

Mana's arrived today, so that's my HM shoe sorted

BeepBeep67

Yesterday 10k easy in 50mins in Greystones Rugby Club while on my way to help at the F4L race.

10 mile treadmill progression run
Done this on the treadie so I could watch the pace and the u23’s :@)

• 3M in 23:45 – 7:55 pace
• 3M in 21:57 – 7:19 pace
• 3M in 20:24 – 6:48 pace
• 1M in 6:19
• Total 1:12:25

Was working towards the end and sweated buckets, also drank 500mls of water and about 200mls of luco sport.

BeepBeep67

Fri - 4k slow recovery run

Track Workout
Think I was a teenager the last time I done a track session before breakfast, but it's great to have it done and dusted. On paper this session looks dauting 400-300-200-100 with equal distance recoveries x 3-2-1 sets with an 800 jog recovery between sets (does that make sense?). However when doing it you are preoccupied with concentrating on your pace and what's coming next that it actually goes by pretty quickly (all 40 laps of the track that is :eek:)

Interval|Target|Rep1|Rep2|Rep3|Rep4|Rep5|Rep6
400m|1:24|1:24|1:21|1:21|1:22|1:21|1:22
300m|1:00|1:00|1:00|0:58|1:00|0:59|0:59
200m|0:38|0:38|0:38|0:38|0:38|0:38|0:38
100m|0:18|0:18|0:18|0:18|0:17|0:17|0:17

PS - took the Pro 4's along for the ride - Good God Shoe Porn, like wearing socks.

BeepBeep67

Gone with the Wind
Plan today was for 14 miles, with 7 easy (7:45) and 7 easy+ (7:15), so parked at Ashford and headed out the old N11 for one mile before turning and heading back towards Wicklow working out the route to take to get past Abhainn's house at 7 miles. Felt nice and relaxed and had to keep the pace in check. Picked up Abhainn just before 7 miles and we headed for a lap of Wicklow before heading out along the port relief road - BOOM nice head wind that we had to run into for about 3 miles, this brought the splits down but effort was high as we ran leaning into the wind.
All in all a nice run, hit the overall time, a little faster on the 1st half and a slower than planned on the 2nd half. Abhainn didn't mention Sligo giving Galway a spanking on Friday night, so I didn't bring it up.
14.02 miles in 1:45:02

WTD: 91.4 [56.8]
MTD: 204.7 [127.2]
YTD: 1,194.7 [1922.2]
Races YTD: 20 [6 x M40 PB's]

Highest mileage week of 2011.

Speedy44

BeepBeep67 wrote: »

Gone with the Wind
Plan today was for 14 miles, with 7 easy (7:45) and 7 easy+ (7:15), so parked at Ashford and headed out the old N11 for one mile before turning and heading back towards Wicklow working out the route to take to get past Abhainn's house at 7 miles. Felt nice and relaxed and had to keep the pace in check. Picked up Abhainn just before 7 miles and we headed for a lap of Wicklow before heading out along the port relief road - BOOM nice head wind that we had to run into for about 3 miles, this brought the splits down but effort was high as we ran leaning into the wind.
All in all a nice run, hit the overall time, a little faster on the 1st half and a slower than planned on the 2nd half. Abhainn didn't mention Sligo giving Galway a spanking on Friday night, so I didn't bring it up.
14.02 miles in 1:45:02

WTD: 91.4 [56.8]
MTD: 204.7 [127.2]
YTD: 1,194.7 [1922.2]
Races YTD: 20 [6 x M40 PB's]

Highest mileage week of 2011.

Nice going there BeepBeep, good weekly mileage as well.
Similar to myself actually

RacoonQueen

BeepBeep67 wrote: »

Meet up with a fellow clubie and went for a recce of the DLR Bay 10k route in the wind and the rain - great fun altogether .
It's a lovely route, nothing too hairy in it and all the hard work is over by half way: http://connect.garmin.com/activity/97277091
Total 10.71k @ 4:40 pace

Just looked at that link now. Looks very flat, think they could put it back 4 weeks for me so I can start training for it again?

BeepBeep67

RacoonQueen wrote: »

Just looked at that link now. Looks very flat, think they could put it back 4 weeks for me so I can start training for it again?

Sure do the National half instead 3rd Sept, it's in Waterford so it's like going to Munster without leaving Leinster

BeepBeep67

Mon: Easy Slow 10k in Shanganagh, felt wrecked after a solid weekend of life, running and a busy day in work.

Tue: 8 mile progression run, the plan was to start at 7:45 pace and trim 30 secs off the mile pace every 2 miles.
Split|Target|Pace|Actual|Pace
2M|15:30|7:45|15:11|7:36
2M|14:30|7:15|14:26|7:13
2M|13:30|6:45|13:28|6:44
2M|12:30|6:15|12:25|6:13
Nice session to get the heart working, although not too taxing, was difficult to keep the 1st split on target as you are mentally gearing up for the faster splits. http://connect.garmin.com/splits/100378282

Krusty_Clown

RacoonQueen wrote: »

Just looked at that link now. Looks very flat, think they could put it back 4 weeks for me so I can start training for it again?

There's a couple of sneaky climbs over the first 6km, so it's definitely a negative split course, but you'll naturally speed up after leaving the 'noggin (for fear of having your running shoes nicked), so a fast finish is all but guaranteed.

BeepBeep67

Weds: Recovery day - 44k bike @ 27.8kmph - 1hr35min

Thurs: 8 mile steady @ 6:48 pace - 54:29 - Rubber Ducked, first 6 were fine, the last 2 felt harder than steady.

BeepBeep67

Crashed and burned a little tonight.
Plan was for 4 x 2M @ 11:50, knew from the 1st one it wasn’t happening, the pace felt tougher than it should.
1st split was 11:56, salvaged the 2nd as best I could for 11:59, really had to work hard on the 3rd for 12:01, but was really digging into the reserves and felt light headed at halfway.
Didn’t see the benefit in flogging a dead horse or doing a half hearted 4th so bailed to save it for another day rather than risk injury or something else. Hadn't eaten since 12, so I'll put it down as a school boy error.
http://connect.garmin.com/activity/100947867
This block of training has been a serious step up from what I have been doing previously so there's going to be the rough and the smooth.

Pronator

Running 4x2 mile fresh is tough enough but after 8 miles the previous day at a 6.48 pace is probably not wise?:eek: Easy/Hard/Easy that's the way to do it;)

I'd rarely go over 7k for my quality work, but then again I'm only a partimer:D

BeepBeep67

@pronator - yep I'd normally be the same, but I'm experimenting with pushing the limits under the guidance of a coach, if you don't try you won't find out.

Today 13k handy enough in 1hr (4:37 pace) felt fine after yesterday good decision I think.

BeepBeep67

14.5 mile run with 6 miles @ 7:20 pace, felt tired for the last 2 miles, particularly the cliff I ran up from the main street - must plan better.
Total 14.52 in 1:51:16 (7:40 pace).
That's really solid 4 day block for me, just under 40 miles and good quality in there - day off tomorrow and I'm looking forward to it!

WTD: 86.7 [53.9]
MTD: 291.4 [181.1]
YTD: 2,008.9 [1,248.6]
Races YTD: 20 [6 x M40 PB's]

Woddle

You going to be having a crack at sub 5 on Wednesday? Conditions are looking perfect.

BeepBeep67

Woddle wrote: »

You going to be having a crack at sub 5 on Wednesday? Conditions are looking perfect.

Would love to, but I'm not allowed and I need to stay disciplined .
I think I'll need to organise a pacing session out of season to try and nail the sub 5.
Trying to negotiate the Raheny 2 miler next Tues.

Woddle

That's a shame as I think you'd do it but it's obvious from your last few weeks posting that you've sth bigger to tackle.

BeepBeep67

Monday: Full rest day, I'm normally a consecutive day trainer (only missed 8 days since October), but was looking forward to a day off, the body needed it.
Tuesday: 8 miles easy, took a long time to get going, felt like I was running for the 1st time again.
Wednesday: 10 miles, including 8 miles progressing from easy to threshold:
1 @ 8min pace; 2 @ 7:45; 2 @ 7:15; 2 @ 6:45; 2 @ 6:15; 1 @ 8:00.
This felt great, was really in control as I went up through the gears, the pace and pace judgement felt really easy - maybe the training is starting to pay off.
10 miles @ 7:10 pace; Avg HR 147: http://connect.garmin.com/activity/102163209

Speedy44

BeepBeep67 wrote: »

Monday: Full rest day, I'm normally a consecutive day trainer (only missed 8 days since October), but was looking forward to a day off, the body needed it.
Tuesday: 8 miles easy, took a long time to get going, felt like I was running for the 1st time again.
Wednesday: 10 miles, including 8 miles progressing from easy to threshold:
1 @ 8min pace; 2 @ 7:45; 2 @ 7:15; 2 @ 6:45; 2 @ 6:15; 1 @ 8:00.
This felt great, was really in control as I went up through the gears, the pace and pace judgement felt really easy - maybe the training is starting to pay off.
10 miles @ 7:10 pace; Avg HR 147: http://connect.garmin.com/activity/102163209

nice going beepbeep.

Its funny how you can feel not great one day and then the next day be coasting , been feeling that myself a bit of late.