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It's a new dawn ......... it's a new day.
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Krusty_Clown wrote: »You should bottle your head-cold, and serve it to yourself in a beer, the night before every race from now on.
Congrats on the new PB.
ah, thanks, I think
Think I'll try it with the beer first Krusty, feel like sh*t again this morning0 -
I know :rolleyes: It's just not right having all these races in such close proximity! I'm also in the midst of the Mayo 5k series though i'm treating them as sociable runs rather than races. Otherwise I'll end up in bits!
There's no such things as 'sociable' runs LB, at least in my experience:rolleyes:0 -
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Plan was for 10-15 x 400m off 1min, the lower end for us lot racing on Saturday.
Ended up cutting it down to 2 x 4 x 400 as the damn chest infection was kicking in, and the antibiotics could possibly be making me tired
The session itself wasn't too bad, times were 74, 74, 75, 73 - 74, 74, 78, 75. Glad to just get through it though.0 -
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Mon -
5.5mls recovery run, aver HR 142. A bit tired after yesterdays long run.
Time :- 43:20.
Also did a couple of small circuits in the gym.
Tues -
8.25mls easy. Aver HR 153, felt for the first few mls, then a bit tired in the middle, then strong again towards the end.
Time :- 61:30
Wed -
40min fartlec. This was a tough session. My first one back after the illness. Was going to cut it to 30mins but glad I plodded on. And plodding it was. It felt more like a cross country session with the wind & rain & mud. I was in the 'A' group, with a couple of 15:30 & 16:59 5K guys :eek:
Not a good idea. So of course I took the first effort and went off like a bat out of hell
The plan was to do 30sec to 5min efforts. The first guy would take the first one, but he wouldn't say how far he was going, then the 2nd lad would take the rec, and again wouldn't say for how long, and then it would be the 3rd lads turn, and so on. By 22mins I was done. Thankfully my lace opened so I had my 'out' to let them get away from me. I dug in for what I had decided was the final 8mins, and they weren't really getting any further ahead. Then another lad joined in so I figured I may as well keep going for the final 10mins. This consisted of a 2min effort by me, 1min rec, 5min affoft by him when I was hanging on, 45 sec rec and then a final 45sec effort by me.
I am now wrecked !
Distance :- 10mls0 -
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Just did an easy 6.5mls @ 7:30/ml yesterday to recover from Fridays tempo & to be ready for todays long run.
Ran 14mls this morning with the club group. At 5.5mls, 4 of us set off on our 4mls @ pmp. Two of the lads who are probably in 2:40-45 shape went off ahead so there was just the 2 of us clipping along at 6:45 pace. Felt a bit of a push at first but soon got into a grove and could have kept it going longer if I wanted. Ended up doing the 4mls in 27:05. HR at the start was 165 or so, but that dropped to the high 150's towards the end of it.
Now the funny thing is, as soon as we eased back to 7:25's or so, I felt like crap, like I had no energy left. Also felt like we were running 8min/mls.
HR was still in the 160's as well
Was even going to take a short cut and cut a half mile off the run I was feeling so bad, but when my buddy split off at 12.5mls, I was able to slow down to get the HR down to the mid 150's, so I was able to struggle through.
I am following P&D so the pmp runs will be increasing over the next few weeks. Think its a great session and am looking forward to it.
Distance :- 14mls
Time :- 1:43:58
Week Distance = 52.25mls0 -
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Thursday - 6.5mls recovery. Couldn't get the HR out if the 120's for some reason. Pace was about 7:40 or so.
Friday - 3 x 15mins at threshold pace with 4mins recovery. Had to take 5mins between the 2nd & 3rd one as needed to take some badly needed water on board. Must have sweated off about a stone out there. Ended up discarding as much clothes as possible while still retaining some modesty :rolleyes:.
Anyway, tough session. Glad to get through it. Not too sure how much distance was covered somewhere between 2.3 & 2.5mls per rep I think. Main thing was though keeping the heart rate at the right level.
Distance :- 12mls0 -
Saturday
8.25mls easy. I suppose this would go down as a recovery run after yesterdays session! For the 1st 4mls the HR was in the 140's or so bu then for the last 4mls it was in the 160's. I felt fine, was running about 7:32 pace, well within myself, so I've no idea why the HR was so high. Should I have slowed down to get it back to the 140's? By not doing this, was this not a recovery run? Feel like I would have been running 8's if I had slowed down, and like I said, I felt fine
Sunday
Long run with club. Got 11mls in first and then met up with about 10 of the lads for the other 11. Plan was for 6mls @ PMP (6:45-50). Problem was the lads that decided to join me on this are all somewhere between 2:40-2:50 guys, so the pace was more like 6:40 or less
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I was trying to judge it by my HR, and it was getting more into the threshold territory as the run progressed. Backed off a bit for the last 2mls of it as didn't want to be wrecked at the end.
Distance = 15mls
Time = 1:48:19 (7:22)
Week Distance= 61mls0 -
Saturday
8.25mls easy. I suppose this would go down as a recovery run after yesterdays session! For the 1st 4mls the HR was in the 140's or so bu then for the last 4mls it was in the 160's. I felt fine, was running about 7:32 pace, well within myself, so I've no idea why the HR was so high. Should I have slowed down to get it back to the 140's? By not doing this, was this not a recovery run? Feel like I would have been running 8's if I had slowed down, and like I said, I felt fine
Sunday
Long run with club. Got 11mls in first and then met up with about 10 of the lads for the other 11. Plan was for 6mls @ PMP (6:45-50). Problem was the lads that decided to join me on this are all somewhere between 2:40-2:50 guys, so the pace was more like 6:40 or less.
I was trying to judge it by my HR, and it was getting more into the threshold territory as the run progressed. Backed off a bit for the last 2mls of it as didn't want to be wrecked at the end.
Distance = 15mls
Time = 1:48:19 (7:22)
Week Distance= 61mls
I reckon you should do the long ones especially pmp on your own. That way you dicate the pace.0 -
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Monday - Easy recovery run after yesterday. 6.75mls on grass, first 2mls very slow with a buddy who's just starting, just what I needed
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Tuesday - 12.25mls easy. Felt pretty good overall. Aver HR was 146, pace 7:28. Weather was perfect for it. Feel like I've started training for the marathon properly now that I'm doing long'ish runs midweek as well 0 -
Plan was for 5 or 6 x 1ml at 10K pace with 90secs recovery. That was before I had to go and give a lad a hand to measure a 5k race route, whihc meant running 4mls before I even started the track session. So that, combined with the 12mls yesterday, and the 75mls in the last 7 days, meant that I was shagged before I even started the damn thing
So, excuses out of the way (;)), managed to do 5 of them. The group we were with were finished 10-15secs ahead of me, and we were starting together, so this meant that my recovery was down to 75-80secs.
First one was 5:50, then 5:49, then 5:50. At this point the legs were very heavy and I was pondering how wise it was to continue. Decided to back off a bit for the 4th one (6:01) and then decided to call it a day.
So of course what I did was sit out the 5th one and do the 6th
Got a damn cramp in my toe at the start of it, so first 200m took 50secs and the first lap 95 secs. Ended up running 5:53 and felt ok doing it, better than the first 4.
Total Distance = 11.5mls0 -
Took yesterday off. Didn't really want too but I've been doing a lot recently so it was probably a wise thing to do. What I should have done was take today off instead, as I was having my last session of the other kind last night with my cousin visiting from Glasgow.
So what the best way to cure a hangover, why its run 9mls with 4mls @ half marathon pace of course
. Left it until 6pm and drank lots of H2O throughout the day. First 4mls were against a very strong wind and I averaged 7:53 for them.
Once I turned it was a lot better. Times were 6:17, 6:15, 5:57 & 6:10, 24:49 for the 4mls.
Happy with that. Could hardly do 6mins in the mile reps on Wednesday.0 -
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are you running tomorrow or do you have an important job?:D
Yes indeed, I have been roped into helping with the whole thing, would much prefer to run, it really is a lot easier
I ran in the prom this evening, and if that same wind is blowing tomorrow, they'll be pb's all around.
Best of luck with it LB0 -
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Saturday -
Up early as helping out with the 'streets'. Managed to squeeze in an easy 6mls with some of the lads before the madness really began!
Sunday -
17.5mls easy, well, that is if you can call 17.5mls easy
Actually felt ok considering I was on my feet all day yesterday and lugging barriers & bollards around the place. I thought I'd be lucky to get 11mls in so glad to get it done. Was surprised to see that it we were clipping along at 7:30's, felt a lot slower.
Week Distance = 63mls/6 days.0 -
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Just did a wee bit over 4mls today with my nephew at a nice relaxed pace of 8:30/ml pace. Funny how sometimes you feel worse going slow
Not sure if I'll run tomorrow. The 10K on Saturday isn't a target race but I've been doing a lot recently so at the same time I don't want to run cr*p and get all pissed off :rolleyes:0 -
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just been catching up on your log speedy, your in very good shape for DCM in 10ish weeks....have a similar goal to you but mine is a week earlier and im not in as good shape i reckon...there is still time for me i hope!
good luck in the 10k also, will be a good indicator of potential and training paces...
tanx seanynova, I bottomed out about 4wks ago with a 31:44 8K :eek: race. Had been battling 1 ailment after another for the few wks prior, plus I think I had overraced. Since then I have got stuck into the training and am feeling the benefit.
After the first 2 pmp's I thought there's no way I can keep this pace up for 26mls, but then I did 4mls at half marathon pace (6:12's) feeling pretty good and that really boosted the confidence.
You had a very good session yesterday yourself. I think in the early stages of our training its hard to imagine us hitting our objective's, but then if we keep doing the sessions and stay healthy, it'll come together, then its all a matter of just bringing it all together on the day itself, and sure isn't that the easy part 0
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