Sub 2.30 marathon? Suits you sir!

smmoore79

smmoore79 wrote: »

Had a bad weekend running wise, missed my 9 mile LSR due to Saturday's excesses. Gona try hard this week to get back on the horse :rolleyes:

This week;

Mon 3 miles easy and some strength
Tue 10 x 400m mile pace
Wed Strength
Thur 6 miles
Fri Rest
Sat BHAA Maynooth XC race 4 miles
Sun 9 miles LSR

Had a nice 3 mile run last night. Decided that id cycle the mile to Sandymount and back so as to not be running on concrete. All my run would be done on grass/sand. It paid off as right now i dont feel any tiredness or soreness in the legs! Was the first session with my new toy - the Garmin 305 aswell. What a great pice of machinery!! I quickly realised that all my other recovery/easy runs were done at too quick a pace. It was tricky tryin run at 8 min miles, i kept knocking the pace down to 7.35ish. i'll learn..

Tonight i'll do 45 mins strength/core training and leave the sprints til tomorrow.

smmoore79

smmoore79 wrote: »

This week;

Mon 3 miles easy and some strength
Tue 10 x 400m mile pace
Wed Strength
Thur 6 miles
Fri Rest
Sat BHAA Maynooth XC race 4 miles
Sun 9 miles LSR

Feel that Im back on track now. With mondays easy, tuesdays strength and last nights 10 x 400(300 recovery) I feel that little bit extra fit. Was tough out there at the track yesterday, it seemed very muggy and i was sweating a little on the warm-up runs - never mind the speed work! Kept the chin up, was tempted to stop after 3 or 4 but kept plugging on. Could hardly catch my breath after the 10th run but was so relieved/happy when it was done! Down for 6 miles tonight - will probably do this at an 8 minute per mile pace coz of Saturday's bhaa xc race.

smmoore79

smmoore79 wrote: »

This week;

Mon 3 miles easy and some strength
Tue 10 x 400m mile pace
Wed Strength
Thur 6 miles
Fri Rest
Sat BHAA Maynooth XC race 4 miles
Sun 9 miles LSR

Thursdays 6 mile easy turned into a 4 miler instead. Cycled out to Sandymount and when I got there, i realised i left my bike lock at home! For a few seconds i considered leaving the bike on the grass and hoping that it would be there at the end. Common sense took over so i cycled back home, left the bike in and went running. 2 miles on concrete and 2 miles on grass/sand. Will count my earlier cycle as the missing 2 miles :rolleyes:.

Today is a rest day so should hopefully feel good tomorrow morning for the 4 mile Maynooth XC.

smmoore79

Had a good Saturday out at the XC 4 miles. Overall averaged 6 minute miles finishing in 24 minutes. Was so wrecked after, felt like i got a mild flu!! Didnt feel good from the start either so now idea how i finished in that time!!

This weeks madness;

Mon 9 miles LSR (coz i missed yesterdays LSR!)
Tue Strength
Wed 11 x 400m w 300m recovery
Thur 3m run and strength
Fri Rest
Sat 3m run
Sun 5m at 6 and a half minute mile pace

A lot in there, so hope it goes well :rolleyes:

smmoore79

smmoore79 wrote: »

This weeks madness;

Mon 9 miles LSR (coz i missed yesterdays LSR!)
Tue Strength
Wed 11 x 400m w 300m recovery
Thur 3m run and strength
Fri Rest
Sat 3m run
Sun 5m at 6 and a half minute mile pace

A lot in there, so hope it goes well :rolleyes:

Feel a bit sleepy this morning after last nights 9 miler. Completed it in 1 hour 10 mins which is what i was aiming for. Jogged a mile back home after it, so technically 10 miles :cool:. Will try not to ignore the LSR's from now on as its only a couple of months until i start my marathon program and i need to be up to 12 miles by then! Tonight i'll focus on strength excercises, about 45 minutes worth..

smmoore79

smmoore79 wrote: »

This weeks madness;

Mon 9 miles LSR (coz i missed yesterdays LSR!)
Tue Strength
Wed 11 x 400m w 300m recovery
Thur 3m run and strength
Fri Rest
Sat 3m run
Sun 5m at 6 and a half minute mile pace

A lot in there, so hope it goes well :rolleyes:

Legs are very stiff from the 9 miler on Monday and strength training last night. More because of the 9 miler though, legs arent used to the long runs yet. 1600m warm up, 11 x 400m with 300m recovery and 1200 warm down later, not sure how that will pan out with stiff calves/thighs!?!? Any chances of the muscles miracuously loosening up on the warm up?!

Also think i will change Sundays run to 9 miles with 3 at race pace in the middle. Might as well build on last Mondays LSR!

smmoore79

smmoore79 wrote: »

This weeks madness;

Mon 9 miles LSR (coz i missed yesterdays LSR!)
Tue Strength
Wed 11 x 400m w 300m recovery
Thur 3m run and strength
Fri Rest
Sat 3m run
Sun 5m at 6 and a half minute mile pace

A lot in there, so hope it goes well :rolleyes:

Had a dodgy stomach yesterday so did Thursdays 3 mile run at 8 minutes pace. Will do my Wednesday speed sessions tonight instead..Hope its not too busy at the track on thursdays!

smmoore79

smmoore79 wrote: »

This weeks madness;

Mon 9 miles LSR (coz i missed yesterdays LSR!)
Tue Strength
Wed 11 x 400m w 300m recovery
Thur 3m run and strength
Fri Rest
Sat 3m run
Sun 5m at 6 and a half minute mile pace

A lot in there, so hope it goes well :rolleyes:

Went to UCD track last night to do my 11 x 400 intervals. The second I arrived, the heavens opened! Reluctantly i decided to stay. Did 1600m warm up, the front calves felt so tight and the glutes werent much better. The first 2 speed sessions were the same and i was convinced that id never do 11 of em. Miraculously the pain disappeared and i continued on in the rain finishing all 11 and the a 1200m warm down and some stretches after. Was surprised at the amount of people out there, must have been 15 at least!

Gona skip Saturdays 3m run and replace it with a 5 aside astro match tonight. Wont be goin hell for leather though, will try to pace myself and rest where i can :rolleyes: Then can rest up on Saturday and hope to be fresh for Sunday where i'll do a 9 miler with 3 at potential marathon pace.

smmoore79

Fri 26 Mar: 5 aside astro footy. This was a good 1 hour workout. Lots of sprinting etc. Felt so stiff in the lower back and upper thighs on Saturday.
Sat 27 Mar Rest. Was very sore/stiff so lucky that i wasnt down for anything!
Sun 28th Mar: 3 miles recovery. Ran this at slightly less than 8 minutes per mile. Was supposed to do 9 miles with 3 at marathon pace but the back was so stiff that i swapped it for 3 miles that i was supposed to do this week. tonight i'll do the 9 miles instead :rolleyes:

smmoore79

This weeks plan is;

Mon 29th: 9 miles with 3 at marathon pave
Tue: Strength and core conditioning
Wed: 3 miles easy
Thur: 11 x 400 with 300m recovery
Fri: Rest
Sat: 3 miles easy
Sun 4th Apr : 8k/5m at 10km race pace (6 mins per mile hopefully!!)

Only 3 weeks til Great Ireland 10k, hope i dont f"ck it up!!

smmoore79

smmoore79 wrote: »

This weeks plan is;

Mon 29th: 9 miles with 3 at marathon pave
Tue: Strength and core conditioning
Wed: 3 miles easy
Thur: 11 x 400 with 300m recovery
Fri: Rest
Sat: 3 miles easy
Sun 4th Apr : 8k/5m at 10km race pace (6 mins per mile hopefully!!)

Only 3 weeks til Great Ireland 10k, hope i dont f"ck it up!!

Did Tuesday's strength and core conditioning last night instead of Monday's LSR. Got a good 45 mins of workout in the the comfort of my home! Was still stiff from fridays footy (dont know how that was possible) so a 9 mile LSR would have been tough. Feel a bit looser today, though the back of my upper legs slightly tight. Should be in better shape for an LSR tonight than last night!

smmoore79

smmoore79 wrote: »

This weeks plan is;

Mon 29th: 9 miles with 3 at marathon pave
Tue: Strength and core conditioning
Wed: 3 miles easy
Thur: 11 x 400 with 300m recovery
Fri: Rest
Sat: 3 miles easy
Sun 4th Apr : 8k/5m at 10km race pace (6 mins per mile hopefully!!)

Only 3 weeks til Great Ireland 10k, hope i dont f"ck it up!!

2 days late but i got my 9 miles with 3 at race pace done. The first 3 miles were at an average of 7 min 0 -20 sces. Miles 3 to 6 were done at 6 ins 25 to 6 mins 45 pace. This was tough. Maybe it was the sludgy grass, maybe it was the bit of wind or maybe it was the cold, but i struggled to keep pace. Maybe if i done those 3 mile on the road, the perceived effort would have been much less. Anyway I got through this and then the final 3 miles were at 7 to 7 min 20 secs pace.

Quick question for anyone attempting a marathon this year. When sections of your long runs are at marathon pace and you are doing this on grass, do you speed up to hit that pace or would you take a few seconds slower to take account for the fact you are on grass??

Sosa

smmoore79 wrote: »

2 days late but i got my 9 miles with 3 at race pace done. The first 3 miles were at an average of 7 min 0 -20 sces. Miles 3 to 6 were done at 6 ins 25 to 6 mins 45 pace. This was tough. Maybe it was the sludgy grass, maybe it was the bit of wind or maybe it was the cold, but i struggled to keep pace. Maybe if i done those 3 mile on the road, the perceived effort would have been much less. Anyway I got through this and then the final 3 miles were at 7 to 7 min 20 secs pace.

Quick question for anyone attempting a marathon this year. When sections of your long runs are at marathon pace and you are doing this on grass, do you speed up to hit that pace or would you take a few seconds slower to take account for the fact you are on grass??

I dont run on grass smmoore but i would imagine that you would go 10s a mile slower...thats what i would do anyway.

smmoore79

Sosa wrote: »

I dont run on grass smmoore but i would imagine that you would go 10s a mile slower...thats what i would do anyway.

I was hoping you'd say 20 seconds a mile slower, but 10 will have to do!!!

smmoore79

smmoore79 wrote: »

This weeks plan is;

Mon 29th: 9 miles with 3 at marathon pave
Tue: Strength and core conditioning
Wed: 3 miles easy
Thur: 11 x 400 with 300m recovery
Fri: Rest
Sat: 3 miles easy
Sun 4th Apr : 8k/5m at 10km race pace (6 mins per mile hopefully!!)

Only 3 weeks til Great Ireland 10k, hope i dont f"ck it up!!

Got most of my runs done last week including 11 x 400m speed and 5 miles at 10km pace on UCD track (29 mins 2 secs). That was my fastest 5 miles but id say the track being completely flat helped! I'll be away for a long weekend this week so my training may suffer;

Mon Strength (Done)
Tue 3 miles easy
Wed 12 x 400m w/ 300m recovery
Thur 6 m easy
Fri to Sun (nothing but i may bring trainers with me!)

Need to get a 10 miler done before the Great Ireland on Sunday week so may do this on the Monday i get back.

smmoore79

smmoore79 wrote: »

Mon Strength (Done)
Tue 3 miles easy
Wed 12 x 400m w/ 300m recovery
Thur 6 m easy
Fri to Sun (nothing but i may bring trainers with me!)

Need to get a 10 miler done before the Great Ireland on Sunday week so may do this on the Monday i get back.

3 miles done last night. Legs felt a little tired especially the calves. Meant to be doing 12 x 400 tonight but will switch it to tomorrow as id say my legs need a night off..

smmoore79

First run last night in a week. Bloody stag weekend absolutely killed me! Ran 5 miles last night at average 6 mins 25 secs pace on sand and grass. Didnt hurt as much as i expected. Will probably do a couple of 3 milers before the national 10km this Sunday. Was aiming for 37 mins finish time but may have to reassess that goal due to the last week off...

smmoore79

18th Apr 2010, National 10km(6.2M), Phoenix park.

Didnt have the best preparation for this one. A hectic stag in Edinburgh absolutely knocked me for 6 and only really recovered on Wednesday. So last week I got 1 5 mile run at 6.30 pace as preparation. Hardly ideal. Decided to do this anyway and 'to hell with the result'. Got to the park at 12.15 with the OH and she rented a bicycle. So did my warm up jog with herself cycling alongside and giving me encouraging words! Did a few strides then. Started to actually feel good.

Then the race kicked off. It was real hussle bussle trying to get some space. Ran the first 3 miles at around 5.10 to 4.40 pace. I felt surprisingly good so far. Then mile 4.; a hill or 2 thrown in. My mile here dropped a little to 5.58. Still I was under 6 minute miles. Then the dreaded 5 mile which is a gradual hill for about half a mile. This started to hurt me. The Garmin was tellin me to push on but the legs were sayin 'slow down you fool'. Still, I was passin guys with club jerseys which encouraged me. Finished that mile in 6.10. A bit of a drop. The final mile was torture. My legs were drained from the hills and lack of training/last weekends exploits in Edinburgh. Why did I drink so much ?! Some guy cheering us on shouted 'Only 800m to go!', and i thought 'Oh jesus, not another 800m of this!'. Managed to get over the line and was panting like a female tennis player in full flight! Looked at my Garmin and it said 37 mins 2 secs. Was really pleased as I would have bitten a mans hand off beforehand for that result. But then the mind was thinking 'another 4/5 seconds and i would have been in 36 min country'. Still when i compare to last years result (39.5 mins) thats over 2 minutes better! So I have to be happy with that.

Now Im in no mans land. My 18 week marathon prep will start in Jun(i think, will have to check calender!) for Dublin so will have to get up to 12 miles LSR before then. So it'll be less on the speed work and more on the LSR's between now and then!

tisnotover

great running, well done, you'll smash the 37min time next time out !

smmoore79

tisnotover wrote: »

great running, well done, you'll smash the 37min time next time out !

Cheers, I hope so too!!

smmoore79

Now that my 10km plan is over, I'll have to make up my own program for 8 weeks until i start an 18 week marathon specific program. But I will have to be up to 12 miles by then which i think there will be plenty of time for. So this week I will be doing the following;

Mon Rest (leg muscles tight from great Ireland 10km!)
Tue 3m easy
Wed Strength/core
Thur 6 x 400m speed w/200m recovery
Fri 3 m easy
Sat BHAA 10km road race(will try to better pb of 37 mins 2 secs?!)
Sun rest

Krusty_Clown

smmoore79 wrote: »

Now that my 10km plan is over, I'll have to make up my own program for 8 weeks until i start an 18 week marathon specific program. But I will have to be up to 12 miles by then which i think there will be plenty of time for. So this week I will be doing the following;

Mon Rest (leg muscles tight from great Ireland 10km!)
Tue 3m easy
Wed Strength/core
Thur 6 x 400m speed w/200m recovery
Fri 3 m easy
Sat BHAA 10km road race(will try to better pb of 37 mins 2 secs?!)
Sun rest

Two tough 10ks in a week? Good luck! Great result by the way. All those carbs in Edinburgh must have helped. Liquid diet all the way, from now on!

asimonov

Would you not be worried about doing a session on Thursday before a race on Saturday? Maybe just strides after an easy or steady run would be better. Sorry for unsolicited advice, ignore at will!

smmoore79

Krusty_Clown wrote: »

Two tough 10ks in a week? Good luck! Great result by the way. All those carbs in Edinburgh must have helped. Liquid diet all the way, from now on!

Yes those beers really did help, along with the pizza i had for dinner 2 nights in a row! Nah, I wouldnt recommend doing the dog on it a week before a run in which you want to do well. Dont know how i got that time, thought id get around 38-39 mins which i would have been gutted with. Another 10km this saturday, hopefully i can better my time again and last weekends run hasnt fatigued me too much..

smmoore79

asimonov wrote: »

Would you not be worried about doing a session on Thursday before a race on Saturday? Maybe just strides after an easy or steady run would be better. Sorry for unsolicited advice, ignore at will!

I was doin 11 x 400m's before the last 10k, though that was over 2 weeks ago now and i missed the last 12 x 400m before the 10km!! So figured 6 x 400m's would be nice and 'easy'. Just gonna take a gamble and see how it goes..

smmoore79

smmoore79 wrote: »

Now that my 10km plan is over, I'll have to make up my own program for 8 weeks until i start an 18 week marathon specific program. But I will have to be up to 12 miles by then which i think there will be plenty of time for. So this week I will be doing the following;

Mon Rest (leg muscles tight from great Ireland 10km!)
Tue 3m easy
Wed Strength/core
Thur 6 x 400m speed w/200m recovery
Fri 3 m easy
Sat BHAA 10km road race(will try to better pb of 37 mins 2 secs?!)
Sun rest

Legs were still very stiff from Sunday so gave last night a miss. The rest probably helped. Will go for a slow 3 miler tonight and maybe a slow 5-7 miler tomorrow. Will leave the speed work for another week.

smmoore79

smmoore79 wrote: »

Now that my 10km plan is over, I'll have to make up my own program for 8 weeks until i start an 18 week marathon specific program. But I will have to be up to 12 miles by then which i think there will be plenty of time for. So this week I will be doing the following;

Mon Rest (leg muscles tight from great Ireland 10km!)
Tue 3m easy
Wed Strength/core
Thur 6 x 400m speed w/200m recovery
Fri 3 m easy
Sat BHAA 10km road race(will try to better pb of 37 mins 2 secs?!)
Sun rest

3 miles easy last night at 7.30 pace. Done and dusted. Tonight I'll do 4 miles easy with some strides

smmoore79

smmoore79 wrote: »

Now that my 10km plan is over, I'll have to make up my own program for 8 weeks until i start an 18 week marathon specific program. But I will have to be up to 12 miles by then which i think there will be plenty of time for. So this week I will be doing the following;

Mon Rest (leg muscles tight from great Ireland 10km!)
Tue 3m easy
Wed Strength/core
Thur 6 x 400m speed w/200m recovery
Fri 3 m easy
Sat BHAA 10km road race(will try to better pb of 37 mins 2 secs?!)
Sun rest

Decided to do 4 miles easy tonight instead of speed work due to the 10km race this saturday. The weather was great yesterday evening and there was a nice cool breeze on Sandymount strand. Kinda got carried away with myself and ran 7 miles easy at 7.16 minutes average. The only downside was a bunch of no brainer teenage girls jumping in front of me at 1 point trying to get me to stop and eat some Haagan Daz?!?!? Think my angry look got them outta the way as one said 'he looks too serious' so the slighlty large girl with the icecream got outta my way in the last second.. At least no dog jumped or growled at me this time!

Gona rest tonight and hope im feeling ok for another 10km race tomorrow morning. Hoping there are no hills out in Straffan as the ones last week in the Phoeno were bloody tough!

smmoore79

sat 24th Apr 2010 BHAA K Klub RR.

Started the day in low spirits thinking that i should probably aim for 38/39 mins due to me putting in a lot of effort in the Great Ireland last week. The sun was blistering down too in Kildare which was gonna make for a tough run. Once the race started though, i was running at my race pace and all thoughts of taking it easy were out the window. Started to feel the pain after 2 miles and didnt think i could keep under 6 min miles for much longer. But somehow I did, going through pain and dead legs. I was in a jocker at the end. Really struggled over the last mile, though that should get better with more LSR's. Havent been doing enough of them lately. Ive now got a new pb of 36 mins 26 seconds; my old pb from last week didnt last very long!!! wonder if i can break it again at some stage this year?!

tisnotover

wow, I thought you mite get under 37, but thats a nice chunk of time off, great PB, well done!

asimonov

Well done, that's great running.

smmoore79

Cheers guys. The course was flat for the most part which helped a lot, though the sun and heat cancelled that out. The phoenix park course was a fair bit hillier last week. Still its always nice to have a good run! Would love to know how the winners do it in 32/33 mins?!

Speedy44

smmoore79 wrote: »

sat 24th Apr 2010 BHAA K Klub RR.

Started the day in low spirits thinking that i should probably aim for 38/39 mins due to me putting in a lot of effort in the Great Ireland last week. The sun was blistering down too in Kildare which was gonna make for a tough run. Once the race started though, i was running at my race pace and all thoughts of taking it easy were out the window. Started to feel the pain after 2 miles and didnt think i could keep under 6 min miles for much longer. But somehow I did, going through pain and dead legs. I was in a jocker at the end. Really struggled over the last mile, though that should get better with more LSR's. Havent been doing enough of them lately. Ive now got a new pb of 36 mins 26 seconds; my old pb from last week didnt last very long!!! wonder if i can break it again at some stage this year?!

Great job smoore, especially after last weeks effort. Tbh, from reading your training log, I think if you wanted to dedicate yourself and train a wee bit harder, you could go sub 35 never mind sub 36. I think I am correct in saying you have youth on your side too ? Keep it up.

smmoore79

Speedy44 wrote: »

Great job smoore, especially after last weeks effort. Tbh, from reading your training log, I think if you wanted to dedicate yourself and train a wee bit harder, you could go sub 35 never mind sub 36. I think I am correct in saying you have youth on your side too ? Keep it up.

Cheers for the vote of confidence, though i think im a long way off sub 35! Maybe if i was to dedicate myself a fair bit more and do another years solid training, then sub 35 would be possible.. Youth is still just about on my side, 30 years of age. (might just make the 2016 Olympic team )

smmoore79

This weeks training;

Mon 3m easy
Tue Tempo (40 mins w 20 mins at 6 min miles)
Wed Strength and core training
Thur 5 m easy
Fri Rest
Sat 5 mile RTE BHAA RR
Sun 9 m LSR at 7 min pace

smmoore79

smmoore79 wrote: »

This weeks training;

Mon 3m easy
Tue Tempo (40 mins w 20 mins at 6 min miles)
Wed Strength and core training
Thur 5 m easy
Fri Rest
Sat 5 mile RTE BHAA RR
Sun 9 m LSR at 7 min pace

Decided to do this without the Garmin and without an preplanned route. Say i did about 4 miles in the end at 7.5 min pace. Though it was really tough as i had a big roast chicken dinner 30 mins before heading out! Dont think i sweated as much in my life; felt so heavy.

Tempo for tonight, i'll be deffo doing this before dinner

smmoore79

Did my strength training last night instead of the tempo run. 45 minutes of ouch! Hope to do the tempo later on though it depends on work and when i get home.

Husavik

smmoore79 wrote: »

After reading so many other training logs, I reckon I should start a training log this year for my own personnal motivation and to keep tabs on how much im actually getting out there and running. A little background to myself - Ive been running 1 and a half years now, but have really only started to take it seriously since June 09. Last year has been good in terms of personal achievement, 1hr 2 mins pb for 10 miles and 1hr 21 mins pb for half marathon. Leading up to the marathon i was clocking up 30 mile weeks so i reckon there should be room for more improvement by upping the mileage in 2010. Was hoping to break 3 hours though knew deep down that there was not enough mileage under the belt to achieve this. Gave it a go anyways and was 10 minutes over which i was still over the moon with. Have been injured since the marathon but will soon be able to get goin again (15th Jan) and really cant wait!! Gona follow a Hal Higdon 10km advanced program to the letter and see how it goes. Only 8 days til im back, wish me luck!!!!

The progress you achieved last year and this year (10k sub 37 mins) are quite something for approx 30 miles of aerobic exercise per week. Did you do any other form of exercise prior to taking up the running?

For what it's worth I've been doing slightly higher mileage since Apr 09 and would have kept fairly fit for the few years prior (I'm 38). I was quite proud of my 3hr 28mins last Oct but this year can't yet break 42 mins for a 10k.

So yes you've guessed it - I'm as jealous as hell!!

But fair play to you aswell, there could be another Steven Way lurking in there...

Speedy44

Husavik wrote: »

The progress you achieved last year and this year (10k sub 37 mins) are quite something for approx 30 miles of aerobic exercise per week. Did you do any other form of exercise prior to taking up the running?

For what it's worth I've been doing slightly higher mileage since Apr 09 and would have kept fairly fit for the few years prior (I'm 38). I was quite proud of my 3hr 28mins last Oct but this year can't yet break 42 mins for a 10k.

So yes you've guessed it - I'm as jealous as hell!!

But fair play to you aswell, there could be another Steven Way lurking in there...

Yea, it pisses me off no end to see these lads with talent to burn running sub 37 10k's on 30mls/wk

smmoore79

Husavik wrote: »

The progress you achieved last year and this year (10k sub 37 mins) are quite something for approx 30 miles of aerobic exercise per week. Did you do any other form of exercise prior to taking up the running?

For what it's worth I've been doing slightly higher mileage since Apr 09 and would have kept fairly fit for the few years prior (I'm 38). I was quite proud of my 3hr 28mins last Oct but this year can't yet break 42 mins for a 10k.

So yes you've guessed it - I'm as jealous as hell!!

But fair play to you aswell, there could be another Steven Way lurking in there...

To be honest, i have just been a bit more consistant in training. Though could actually be a bit more as ive been missing a few sessions here and there and have lapsed the odd weekend due to beer and missed a lot of long runs for Sunday! I think on the 10km result, the reason for the faster time was due to speed sessions once a week. Followed Hal Higdon 10km plan advanced and that had 400m x 6 starting off and upped every week to 400 x 7, 400 x 8 etc until i reached 11 x 400m. And the odd tempo run where i run a few miles at race pace. Oh yeah, before i took up running nearly 2 years ago, i did nothing!! well some astro ball here and there..

smmoore79

smmoore79 wrote: »

This weeks training;

Mon 3m easy
Tue Tempo (40 mins w 20 mins at 6 min miles)
Wed Strength and core training
Thur 5 m easy
Fri Rest
Sat 5 mile RTE BHAA RR
Sun 9 m LSR at 7 min pace

Missed my tempo last night due to work commitments but will defo get it done tonight come hell or high water :rolleyes:

Husavik

smmoore79 wrote: »

To be honest, i have just been a bit more consistant in training. Though could actually be a bit more as ive been missing a few sessions here and there and have lapsed the odd weekend due to beer and missed a lot of long runs for Sunday! I think on the 10km result, the reason for the faster time was due to speed sessions once a week. Followed Hal Higdon 10km plan advanced and that had 400m x 6 starting off and upped every week to 400 x 7, 400 x 8 etc until i reached 11 x 400m. And the odd tempo run where i run a few miles at race pace. Oh yeah, before i took up running nearly 2 years ago, i did nothing!! well some astro ball here and there..

Well it's bloody good going, keep it up. I must look at the Hal Higdon again..

smmoore79

Thur 29th Apr; 40 mins Tempo

Headed out to Sandymount to do my Tempo after a hard day at the office. Had been chewing gum beforehand and lets just say it had a bad effect on my stomach! So was 50 50 on actually going out. But headed out in the end. The first 10 minutes were to be done at 7ish min miles, followed by 20 mins at 6ish min miles. Then 10 mins warm down at 7-8 min miles. Didnt feel too bad during the first 10 mins. The next 10 mins were torture though. Felt fatigued and weak (probably due to that chewing gum incident!) so was gona slow down once i finished 10 mins at 6 min mile pace. Though got to 10 and aimed to continue to 15, felt so tough and was done on grass. Got to 15 and said 'to hell with it, just another 5 mins of torture!' Come the 19th minute i just stared at the Garmin begging it to hit the 20th min of fast pace. Finally finished the tough part and 10 minutes light run at 7 to 8 min miles. My legs were like jelly and found it hard to catch the breath. All in all i got just over 6 miles done in the following;

mile 1 7.07
mile 2 6.31
mile 3 6.01
mile 4 6.02
mile 5 6.20
mile 6 7.41
total 6 miles in 39 mins 42 secs.

Tomorrow is the BHAA RTE 5 mile RR. Feel a bit tired today, hope a day of rest and a nice sleep help me for tomorrow!

smmoore79

unscheduled footy training with work mates for an hour. legs wrecked now. tomorrows rte run is gonna be a tough slog...

smmoore79

sat 1st May: RTE 5 mile RR;

Wasnt gonna do this due to yesterdays footy training with work mates in the park. Ended up with a bruised toe on my right foot and legs were shattered from 80metre sprints. So reluctantly I headed out to RTE. Tried to jog a bit to get there and i was so stiff.

Got there a little late so didnt have time to do a warm up jog. The race started and i began well enough. This didnt last long however as first I realised that the Garmin wasnt on and then a mile into it, my thighs started to burn like hell! Got the Garmin on finally and could tell what pace i was runnin. Was goin toe to toe with another competitor who was goin a similar pace so that kept me goin too. Im pretty sure it was Robinph judging by pics ive seen on boards. With a mile left my legs started to go and i was expecting him to glide past. Also contemplated walking the last mile. Held out though somehow and almost coughed up a lung at the finish. A new 5 mile pb of 28 mins 56 secs!

With the pain/desparation of that race, i have no idea how i kept going. Think I'll rest on Sunday. No energy to do an 8 mile LSR so will do that on Monday :rolleyes:

Speedy44

smmoore79 wrote: »

sat 1st May: RTE 5 mile RR;

Wasnt gonna do this due to yesterdays footy training with work mates in the park. Ended up with a bruised toe on my right foot and legs were shattered from 80metre sprints. So reluctantly I headed out to RTE. Tried to jog a bit to get there and i was so stiff.

Got there a little late so didnt have time to do a warm up jog. The race started and i began well enough. This didnt last long however as first I realised that the Garmin wasnt on and then a mile into it, my thighs started to burn like hell! Got the Garmin on finally and could tell what pace i was runnin. Was goin toe to toe with another competitor who was goin a similar pace so that kept me goin too. Im pretty sure it was Robinph judging by pics ive seen on boards. With a mile left my legs started to go and i was expecting him to glide past. Also contemplated walking the last mile. Held out though somehow and almost coughed up a lung at the finish. A new 5 mile pb of 28 mins 56 secs!

With the pain/desparation of that race, i have no idea how i kept going. Think I'll rest on Sunday. No energy to do an 8 mile LSR so will do that on Monday :rolleyes:

Wow, congrats on new pb. Thats a great time considering your workload these past 2 days.

smmoore79

Speedy44 wrote: »

Wow, congrats on new pb. Thats a great time considering your workload these past 2 days.

Thanks, its been an eventful past 2 weeks alright! A nice rest today is well deserved.

smmoore79

Had to rest again today. Was meant to do an 8 mile LSR but my legs were still sore from the RTE 5m on Saturday. Back of upper legs to be exact. Left glute feels a bit strained aswell. Depending how i feel tomorrow (hopefully no tightness) this is my plan for the week..

Tue 8 mile LSR
Wed 3 miles recovery
Thur 1600m warm up, 6 x 400m with 200m recovery, 1200 warm down
Fri Rest
Sat 3 mile recovery
Sun 9 mile LSR

tisnotover

Wow, great running on Saturday, under 29mins, well done !?!

smmoore79

arghh, still tight hams and now my ankle is playin up! 8mile later is 50 50 at this stage...