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I'm only getting faster!!!
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24-02-2010 3:41pm#1
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Monday 1st: Rest Day
Tuesday 2nd: Speed work session (Malahide Castle)
1.25 miles warm up
5 x 1.087 miles( slightly hilly)
1.25 miles warm down
Started off with a 1.25 mile warm up, followed by 10 minutes of stretching. Felt quite tired today and my lap times where all over the place. I was trying to keep it at 6 minute mile pace but found it very hard after three laps. I felt like giving up after the third lap but just got stuck in for the last two and improved slightly on the last lap. Finished off with a very slow warm down of 1.25 miles. Im glad i finished it though!
Lap 1 : 6:30
Lap 2 : 6:35
Lap 3 : 6:38
Lap 4 : 6:43
Lap 5 : 6:39
Total distance: 7.93 miles0 -
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looking forward to the bright evenings returning as my normal run would be down to the portmarnock and back but having done it 5times a week for 6 months i need a change and for the castle park to open late.
good seesion btw.
Thanks, have you ever ran the malahide rd to balgriffin, back by portmarnock train station and back to malahide?. Good run a little dodgy when you get to the back of portmarnock(no paths):eek: but a good 11 miler loop. Thats what ill be doing when the evenings get brighter!.
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Today was better than two weeks ago. I had missed a speed session last week as i was sick. Went out for me usual 5 x 1 mile @ 6 min/miles pace with 90 seconds rest between.I started off with a 1 mile warm up and some stretching. I did struggle again at lap 3 for some reason, legs felt tired and i was finding the going very hard.I managed to get it back on the forth lap but it all went up in smoke on the last lap. I just hadn't got anything left in my legs. Happy enough with the session all the same. My target for next month is to hopefully break 37 mins in the great ireland run.
1 mile warm up(grass)
Lap 1 : 6.07
Lap 2 : 6.08
Lap 3 : 6.15:mad:
Lap 4 : 6.09
Lap 5 : 6.20:mad:
2 mile warm down(grass)
Total : 8 miles
I would have though that 6:15/20 is ok pace and the others a little fast
. Remember its training and not a race . Yor 5 mile race pace is going to be 5:59 ish so no need to go too hard in training. 0 -
shels4ever wrote: »I would have though that 6:15/20 is ok pace and the others a little fast. Remember its training and not a race . Yor 5 mile race pace is going to be 5:59 ish so no need to go too hard in training.
Should i not be pushing myself in speed sessions. I dont see the point otherwise??? Will i not find it harder in a race then if i what to go faster than 6:15 a mile. Is it not all about training your body to do these speeds or is that where races come in? Sorry about all the Questions! If you could get back to me on these that would be great coach!:D
Thanks0 -
Should i not be pushing myself in speed sessions. I dont see the point otherwise??? Will i not find it harder in a race then if i what to go faster than 6:15 a mile. Is it not all about training your body to do these speeds or is that where races come in? Sorry about all the Questions! If you could get back to me on these that would be great coach!:D
Thanks
Should be hard but not too hard(as you have a full weeks training to do ), I would have had you doing them at 6:12/20 pace,(5mile/10k pace +15) seconds per mile) .
They should be hard but not too hard that you wont be able to train for a few days.
When your racing you will be resting up and not doing a full weeks training. You were only 20 odd second away from your 5 mile pb today:) and you did an extra 3 miles.
Come race week you will reduce the volume of training and be much fresher and run 5X 5:59 easy
In a couple of week start on longer tempo runs 4-5 miles, and then join me on the Track for a thursday morning session.
But saying that I didnt listen to my own advise this week.0 -
shels4ever wrote: »Should be hard but not too hard(as you have a full weeks training to do ), I would have had you doing them at 6:12/20 pace,(5mile/10k pace +15) seconds per mile) .
They should be hard but not too hard that you wont be able to train for a few days.
When your racing you will be resting up and not doing a full weeks training. You were only 20 odd second away from your 5 mile pb today:) and you did an extra 3 miles.
Come race week you will reduce the volume of training and be much fresher and run 5X 5:59 easy
In a couple of week start on longer tempo runs 4-5 miles, and then join me on the Track for a thursday morning session.
But saying that I didnt listen to my own advise this week.
I suppose that makes sense. I will deffo join you on the track next week. I have it in the diary already. How much does it cost for the hour and where is it in irishtown?0 -
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