EASY DOES IT

village runner

10 mile recovery run. 10 miles @ 7.30 pace. Felt easy although legs were tired. 51 miles in 4 days. Looking forward to my day off from running as it will be well deserved.

I might try and change a ten miler to a double day of 2 x 5 milers as a recovery run.
I want to average 7.30 on my easy runs as it was brought to my attention i was running too slowly 8 min a mile.

village runner

First ever hill session tonight. 10.5 miles that included 12 x 70 seconds hills. Never done them on the road before. Jaysus they were tough. I could have managed more. I left the other lad dictate the pace as it was his session. I cranked up the pace for the last three with the last one a full 10 seconds faster that the slowest one. Might move it to 14 next week. But all in all a great session. The lad i went with has moved his sessions up a notch and its up tp me to join him.

Tomorrow its prob a day off or 45 min on the bike. 61.5 miles running this week.

village runner

Had planned a fartlek today. Just hadnt got it in hte legs. Moving it up to 70 miles a week is one thing but increasing the intensities of my runs as well. I had done a fast 5(sub 30) and a hill session this week so i didnt have it in my legs. I done one mile in 5.55 and after another minutes the key fell out of my back pocket. So i joined in a with a few chroonies i know. One of them is a good runner(sub 30 min 10km man in his day) but i just wind him up now saying he wont break the hour in Ballycotton, dungarvan, mallow. I wont break it myself in my current state(too heavy) but i have a good 6 weeks to put in.


Today 8.5 miles to make it 70 miles. Average 7.45 a mile. With 2 fast sessions it has been my best training week since august. Another one nxt week and an easy (50 miles the week after)
Going to go back to 8 min mile for one of my runs(maybe the day after the long run)

village runner

20 miles today on the threadmill as the rain was bucketing down. Average 7.53 so not to bad. Got it done as i didnt enjoy much of it. Had planned to run it with a few lads. Plan is to run 22 nxt week.
Hope to get an early night and go at 5.30 in hte morning.

metamorphosis

Jaysus - 20 miles on the deathmill. You are a trooper. I physically could not make myself do that. The most i have done is 8 and at that i wanted to pluck my eyes out. Fair play.

Taking your advice re rotterdam. Ill do a nice 12 next weekend and 15 after. No harm.

And rain today? Must be the first time in history that it didnt bucket down in Limerick when it has elsewhere. Did a lovely 9 miles in the nice xmassy cool wintery weather.

Slogger Jogger

village runner wrote: »

20 miles today on the threadmill as the rain was bucketing down. Average 7.53 so not to bad. Got it done as i didnt enjoy much of it. Had planned to run it with a few lads. Plan is to run 22 nxt week.
Hope to get an early night and go at 5.30 in hte morning.

Bleedin' mental :rolleyes: Rain wasn't too bad once you got used to it i..e straight away

village runner

ULstudent wrote: »

Jaysus - 20 miles on the deathmill. You are a trooper. I physically could not make myself do that. The most i have done is 8 and at that i wanted to pluck my eyes out. Fair play.

Taking your advice re rotterdam. Ill do a nice 12 next weekend and 15 after. No harm.

And rain today? Must be the first time in history that it didnt bucket down in Limerick when it has elsewhere. Did a lovely 9 miles in the nice xmassy cool wintery weather.

Have you anyone going to Rotterdam with you that aint doing it ? Would be nice to to hand you a drink and bar. Missed that last year. Dublin was class for gels and energy drinks.
Get the long ones in early.

village runner

10 miles this morning at 5.30am. After an early night i felt ok. Cold but dry so ideal running conditions. 8 min mile pace so nice and easy for a monday morning.
30 miles done this week at its only monday morning. Only 40 to go. will be easy enough to fit it in. Just hope the body stays intact.

misty floyd

village runner wrote: »

Have you anyone going to Rotterdam with you that aint doing it ? Would be nice to to hand you a drink and bar. Missed that last year. Dublin was class for gels and energy drinks.
Get the long ones in early.

Tunguska? Get him to run back to mile 18 . Although your training looks pretty good there VR. You won't be far behind him.

village runner

1 hour on the spinning bike to lose up the legs watching the tv. Felt a little tired after yesterdays 20 miles and this mornings 10 miler.

Plan is to do a speed session tomorrow. What it wil be will depend on how i feel tomorrow.

metamorphosis

village runner wrote: »

Have you anyone going to Rotterdam with you that aint doing it ? Would be nice to to hand you a drink and bar. Missed that last year. Dublin was class for gels and energy drinks.
Get the long ones in early.

At the mo have no one heading to Rotterdam. Some ifs, and or buts but no definates so il be heading be myself id say.

Won't say no to a free pint!

heffsarmy

village runner just catching up on your log, you have certainly cranked things up a notch, fair play to you, puts my log to shame:D. How are the legs coping with the extra mileage.

village runner

heffsarmy wrote: »

village runner just catching up on your log, you have certainly cranked things up a notch, fair play to you, puts my log to shame:D. How are the legs coping with the extra mileage.

Heffs,
Legs are good. Stronger by the week. Off the ciggies 4 weeks today but i have xmas in my head. But i am thinking hour for the 10 miler. A little away at the moment. Food intake is killing me. Feast or a famine.

Today
Made the gym again.
2 mile warm up at 8 min mile pace.
14 x half mile @ 6 min mile pace with a 90 second recovery for the first 6 and going down to 60 secons for the last 6. Finshed the session with 12 miles in a hurry as the loo was calling.
Wasnt an out and out tough session but i got the pace in for 7 miles without feeling i was racing. So i will do another similar one thursday.
One of the lads wants to race 3 miles sat so after 200 miles in 3 weeks i wont be up to much but i will give it ago. Do me no harm.

village runner

ULstudent wrote: »

At the mo have no one heading to Rotterdam. Some ifs, and or buts but no definates so il be heading be myself id say.

Won't say no to a free pint!

Bound to be one of the boardies partners going. If they are meeting it would be ideal to give them some supplies. I found it great in Berlin.

Peckham

I notice you're also on the treadmill for your speed sessions. Do you feel you're getting the same benefit as doing them on track/road?

Last night I did 5x1000 (doing each in 3:35, with 2mins recovery) at 1.5% incline. Would really struggle doing that outdoors, but felt easier on treadmill. It definitely makes the session feel easier (despite HR hitting 99% max at one point during the final interval!), so am wondering if I'm getting the same V02 Max benefits.

What are your thoughts? Will you switch back to track/road during marathon training proper?

Slogger Jogger

My two cents worth Peckham... your workout 5 x 1000 will obviously be tougher outdoors, but what you did was still tough on the treadie, and at least you got to do it, whereas the weather outside probably stopped you doing that. After reading Tunguska's log my min incline is now 2%. If you do a tough session, even slow, at a 10% incline though, when you run 2% faster its like running downhill...

village runner

Peckham wrote: »

I notice you're also on the treadmill for your speed sessions. Do you feel you're getting the same benefit as doing them on track/road?

Last night I did 5x1000 (doing each in 3:35, with 2mins recovery) at 1.5% incline. Would really struggle doing that outdoors, but felt easier on treadmill. It definitely makes the session feel easier (despite HR hitting 99% max at one point during the final interval!), so am wondering if I'm getting the same V02 Max benefits.

What are your thoughts? Will you switch back to track/road during marathon training proper?

In fairness mine was at 0% so it was handy. More of a stamina session.
Def go outside when weather gets better and asimonov recovers from Florence. I struggle on my own. I find it easier with a partner.
By Feb i will be cranking up the miles and speed. Touch wood i stay injury free shed a stone and 2.49 might not be nuts after all.

Slogger has a point re putting up the incline. Can do no harm. Maybe tomorrow !!!


Tonight 10 miles @ 7.35 with the last 2 miles at sub 7 min. felt strong. One of the last kicked on. a couple of us left him go and reeled him in hte last few miles. Average heart rate was 135.
Tomorrow plan is to a speed session of some description. see how i feel.

village runner

today i was in the gym again. With the increase in mileage i dont want to push to much so i did 2 miles warm up 20 x 1 min hard and 20 x 1 min early. Ran at roughly 5.15 pace with the last one at 4.50 pace. When its only a min oyu are able to churn them out.
I feel i am heading in hte right direction but the nxt 4 weeks will tell alot.

village runner

Today was a handy 8.3 miles after work @ 7.55 pace.

Will take off running tomorrow so the last 5 weeks training goes like this.

50
50
63
70
70
Might do another 70 nxt week with a handy 50 the week after.
Would have liked to have done a tempo this week but the fartlek sessions might be better in the interim.

village runner

Took off sat.
Ate a big bowel of porridge 30 min before the sunday long run.
Disaster after that as i only done 10 miles @ 8.15 a mile. Lesson learn and a banana will be the call of the day in future.

Disaster of a weekend. After eating so well all week i really went to town friday sat and sunday and even indulged in the dreaded fags. Giving up is ok staying off is another thing.

Monday I was to go with another runner and he told me my tempo was too quick. So i decided to go on hte threadmill. 2 miles on the threadmill warm up. 9 miles at 6.10 pace. Sounds quick but it felt more like 6.20 pace as it was not on an incline. Put it up to 22km for the last quarter mile. Got a few stares. Pressing the pause button proved to be difficult.

Overview of the month seems to be the usual.
Plenty of motivation/ stamina
Lack of disciplin/speed in line with my training.
Believe it or not I will join WW again after xmas if i dont get it sorted. I know i can run sub 2.50 at the right weight. The way i am going i will be lucky to break 3 again.

asimonov

i wouldn't get too disheartened VR, you only have to run sub 2:50 on one day in april. you've a long time to build to it. we'll start putting some sessions together from next week.

heffsarmy

Theres plenty of time left to get things in order, its the silly season and having a bad weekend ain't the end of the world, just keep training and sub2.50 will be a doddle . What pace were you running your tempos?

village runner

Heff,
I was doing them at 6.20 pace.............What should i do the temps at now ??

Today 7 miles with 3 miles @ 6 min a mile. Average 7 min miles.

Killerz

Thats some amount of running VR, especially the treadmill sessions - you must have some mental power to keep going like that! I wouldnt cut myself up too much about weight or eating either - if you're anything like me (and a lot of other runners i know), you're probably not eating enough.

heffsarmy

village runner I would'nt be in a postion to tell you, but I plan to do my tempo runs around 6.05min/mile give or take 5secs, I would'nt have thought 6.20 would be too quick. Go on how you feel yourself.

village runner

Wednesday
6.5 miles @ 8.40 mile pace. After having a few ciggies before the run I wasnt in hte humour. Another cig after it to really sort out the lungs. Sprinted for 100 metres twice and was left by two lads I would take 8 days of the week.

Thursday
5 or 6 ciggies before a speed session. Very intelligent.
2 mile warm up
3 miles @ 2% incline @ 6 min mile pace. Made work very hard for this. Calves were burning so i did something right.
3 mile warm down

from now on its a 2% incline for all hard runs. When asimonov returns to action i will go back outside to hte track.

I got the idea of the incline from Tungskas log so thanks for that. also Slogger mentioned it as well. I was doing it on hte threadmill and it felt too easy it seemed downhill.

Heading to old trafford in hte morning but as a non drinker the first thing i look for is a gym in hte hotel. Might even get a long one done in liverpool. When we hit the town tomorrow night in liverpool we will be pool fans(sick or what) as if i said i was a manc i might get a smack.
I cant stop myself running fast this week.
Thats 15 miles at 6.10 or below this week. Should stand to me down the road.

Krusty_Clown

You wont be doing yourself any favours targeting 2:50 with a few cigarettes beforehand. Enjoy the next few weeks (no point making a half-arsed attempt to quit), and give them up properly from the new year. Great running otherwise. What's your 10k time like? With a tempo pace like that, it must be pretty impressive.

village runner

Krusty_Clown wrote: »

You wont be doing yourself any favours targeting 2:50 with a few cigarettes beforehand. Enjoy the next few weeks (no point making a half-arsed attempt to quit), and give them up properly from the new year. Great running otherwise. What's your 10k time like? With a tempo pace like that, it must be pretty impressive.

10km time i dont know. Ran 37.52 in may but i have come on i reckon since that.
Want to run a 4 mile in clonmel stephens day but smoking i wont break 23.30.

Friday Off
Sat 8 miles with 5k in 18.20 and mile in 5.50.......10 min hard rowing and 15 min on hte bike.
Sunday Tired after the week but 10 miles at 8 mn mile pace. Started at 7am on icy roads i wasnt chancing any faster.

tunguska

village runner wrote: »

10km time i dont know. Ran 37.52 in may but i have come on i reckon since that.
Want to run a 4 mile in clonmel stephens day but smoking i wont break 23.30.

Friday Off
Sat 8 miles with 5k in 18.20 and mile in 5.50.......10 min hard rowing and 15 min on hte bike.
Sunday Tired after the week but 10 miles at 8 mn mile pace. Started at 7am on icy roads i wasnt chancing any faster.

Hey VR I hate to be the ex-smoker preaching from the soap box but have you tried Allan Carrs book?(no not the camp lad on channel 4). It worked for me all those years ago, might be worth a shot. Although Like somebody said already, wouldnt even bother trying before christmas. Make it your new years resolution and nail it then. But give that book a shot, no gimmicks, no patches just basic common sense. Sorry again for the ex-smoker sermon but I think you could really do some damage in races. Cigarettes + racing do not mix though. Just think about how much faster you'd be and how much more endurance you'd have witout the smokes. Let me tell you the difference is colossal. You already dont drink so with the smokes gone you'd be running machine.

village runner

I am odd as befeiced when it comes to doing things.
Gave them up again today. I work a few hours in a bar and it will be difficult over xmas but if i can get over a few nights i will be sorted. My two little girls have asthma so if i wont give them a miss for myself maybe i can do it for them.
Diet is appalling again.
So much rubbish in work. If i get hte taste early the day is a write off. What i have to do is make sure the treat is late in hte evening.

Today
20 minutes rowing(4 x 20 min sessions planned weekly) upper body strength has to improve.
10 miles in 76 minutes.
10 min core workout.

Hope to do a fast few tomorrow and a long one thursday with a bit of luck.

DustyBin

fags & food - how hard to pass!

Thankfully still off the fags from August - still on the nicorette alright but wouldn't say that I'll never smoke again. Nothing like a guilt free nicorette just after a run.
Food is a different problem though. There were mince pies in work today - I had 4. Came home and ate 1 & 1/2 dinners followed by a jammy dodger. Waiting now to leave a bit of decent time before I get another mince pie followed by an apple dumpling with a nice mug of tea!
Don't run anywhere near your times or distances though

village runner

Wednesday
took it off. Left work at 4 to go to the gym. Didnt bother. Was going to go later b4 work but ate too much rubbish.

Today
Cornflakes for breakie, scone and 2 digestives with butter and jam at tea break. Skipped lunch as was busy but had 2 very thick slices of biscuits caKE with fresh cream at 4pm. Ideal pre workout snack.

30 min rowing(most i ever done) Average 2.23 per 500. Not racing but i just want to log it so i can go back on it.
10 miles in 72.30. Felt easy. Getting very lazy but this is a tiredness from cigarettes when all you want to do is sit down and sleep.

Dinner at 10pm. Roast beef spuds veg and the dreaded gravy.
Believe it or not my best daily intake since saturday.
Always tomorrow.

village runner

10 miles in 72 on the threadmill. Too cold and icey to go outside.

Later that evening 30 min on the rower @ 2.14 per 500. 5 min on the crosstrainer.
Good days training. I was going to do another 5 miles but best left for tomorrow. Booked in for a rub down nxt year. Need one with alot of miles done since my rub down.

village runner

12 miles at 7.35 a mile. Had planned a long one but due to late night and 20 cigs it wasnt to be.
Weight down to 13st 7ibs which was a little boost. Would love to be under 13st for dungarvan for a crack at the hour.

donothoponpop

Thats a decent clip to be going at with 20 fags in you from last night. You're way beyond the point of will I/won't I- GIVE THEM UP! Your times aren't going to improve until you do, you know that yourself. Until then, reading this log is like watching a death by a thousand cuts.

Obviously, this is advice from an ex-smoker;)

village runner

[quote=donothoponpop;6357701 Until then, reading this log is like watching a death by a thousand cuts.

Obviously, this is advice from an ex-smoker;)[/quote]


Feel exactly like that. Wasting my time. I hate them yet i still always go back on them. Today i bought patches. I want to run race on sat so at least if i was off them 5 days i would be over the worst. It aint a priority race but i need to blow the cob webs away.



Today was a handy 11 miles @ 7.50 pace. Still hope to get back up to 70 again this week so the race aint priority. 23.30 min do do this week. I want to get a bit of speed in my legs for my prep race mallow on jan 10th.
No fast work last 7 days so want to get a fast 5 miles in early in the week. No cigarettes might help. This time i mean business.

village runner

Lunchtime
10 miles with 3 x 2 miles at 5.39 per mile with 150 seconds recovery. Easier than on road but with the ice around i wont chance running on hte road until it clears. 8 days since a road run.



pm 9 miles at 7.40 a mile.

30 miles and its only monday.
Put it down to no cigs. The drive is there without them. It aint there with them.

Delighted with todays session. Sign of a good year ahead.

Peckham

Fair play for getting out twice for two good runs in these conditions!

village runner

Peckham wrote: »

Fair play for getting out twice for two good runs in these conditions!

Unfortunately both were on the threadmill. No point in risking anything stupid. With 16 weeks to go i dont want to chance anything stupid.

Today 8 miles @ 7.24 pace on the threadmill. Was harder than it should have been. Tomorrow i hope to do a long one.

tunguska

village runner wrote: »

30 miles and its only monday.
Put it down to no cigs. The drive is there without them. It aint there with them.

So true VR. Its all about momentum. If youre smoking something just keels over and gives up inside with regards to training. But when youre not smoking the momentum is completely different. Same goes for junk food I find.
Youre doing well VR, keep up that positive momentum.

village runner

tunguska wrote: »

So true VR. Its all about momentum. If youre smoking something just keels over and gives up inside with regards to training. But when youre not smoking the momentum is completely different. Same goes for junk food I find.
Youre doing well VR, keep up that positive momentum.

Today is day 4 off the dreaded cigs. I found A BOX in the room this am. didnt want to throw them out but will give em away later.

Today was the long one. Didnt do one over the last 2 weeks which was at the time i was smoking.

Went to the gym put the incline up to 1%. Up to 13kph for every hour.I was stopping as i hit 8 miles and starting again. After two hours i changed tops as it was ringing wet. I had 16 miles done that stage. I was hoping to do 24 but after 2 weeks with none I felt 24 would have been too much of a jump(Rubbish , I was cruising at 18,20 and then as i hit 22 i had no company and just felt tired. I had 38 miles up to today so 60 after today rounded it off very nicely)

so todays session 22 miles @ 7.25 a mile. Good session. Even had a banana as i ran on the threadmill with an energy bar and a couple of dairymilk squares. job done for the day. Another one before the new year is the plan. see how it goes.
I am really looking forward to going back on the road yet the break has done me no harm from the road.

Slogger Jogger

Yer feckin' bananas but fair play to your dedication

donothoponpop

Slogger Jogger wrote: »

Yer feckin' bananas but fair play to your dedication

+1, lots of nuts in with those bananas. The only long run I did on the dreadmill was a 15 miler in a gym; after 5 miles the other members were wondering when I'd stop, after 10, looking at me weird, after 15, worried about my sanity. I'm sure they had the men in white coats ready for you after 22;)
But fair play, now break up those fags you found or you'll "reward" your long run. 2010 should be good for you VR.

Peckham

22 on a treadmill :eek:

Fair play VR!

village runner

Peckham wrote: »

22 on a treadmill :eek:

Fair play VR!

Thanks lads.
Today a 4.5 mile at a leisurely 7.40 a miles in suprise suprise the gym.

village runner

Todays the last run in the gym for a while.
Hopefully anyway. 9 miles with 2 x 2 miles at 6 min mile pace. I felt really tired today. Had planned to do a 3 x 2 mile but legs felt dead. Done 2 and lucky to manage them. mondays hard one wednesdays 22 or maybe it was yesterdays 6 mince pies and cream with probaly 25 roses. Put a half cheesecake on that no wonder my stomach was dodgy.
Weather seems to be picking up.
73.5 miles for the week and all on the threadmill. Should be feeling good tomorrow for maybe a double(low mileage one) a fast one monday and a long one tuesday........

village runner

10 miles today with 10km at 6.12 a mile on hte threadmill with a 1% incline. After a few fast ones yest I felt tired but wanted to get it out of the way.
Diet atrocious to say the least. Got a chinese after it with all the trimmings. Wait till the new year to go on a DIET........I hate that word.

village runner

Feic this ice. Its now 15 days since i ran outside.
Today the threadmill again. 11.5 miles @ 7.24 a mile. Felt great but 9 choccie Kimberly put paid to that. Purple snacks in the press are now going to get a beating. New years day here i come.
I feel i am in great shape yet it will be a month till i produce it.

metamorphosis

Man you deserve a medal for all that running on the dreadmill. I couldn't.

village runner

Went for a 8 mile with a hard 10km for a mate. He was trying to break 41 min but he will have to break 43 first. ha ha...........
As i was parking the car for a swim I met another mate who wanted to go for 10km so off we went. So over 14 miles. On the road with 5 miles on gravel.
35 miles done for the week and its only tuesday. Plan is to take of friday or saturday. Butv will go with feel. I have 3 long ones done to date. All have been on hte threadmill so I want to do one outside for a change. So by the end of the year have a 4th one done and kick start 2010.
fast work also going well.

Tomorrow all going well i might try a marathon paced run that I read about.

Hope to do 1 hour on the bike later. The spinning bike doesnt get have enough use.