I'm just too good to be true

RandyMann · 21-03-2011 7:23pm

Back training today after forced break.

Easy 5km 23:49

Gym Session - Weights -3 sets 10 bench press, 3 sets 10 chin ups, 3 sets 10 dead lifts plus core work.

RandyMann · 22-03-2011 10:11pm

Distance 200m, 400m, 800m, 1200m, 800m, 400m, 200m
Times 00:39, 01:27, 03:05, 04:55, 03:16, 01:16, 00:29
Rests 30sec, 45sec, 75sec, 90sec, 75sec, 45sec, 30sec

Total distance 4km
Time taken 15:07
Pace per km 03:46

Pace/km is the same as last week

RandyMann · 24-03-2011 9:56pm

3 * 1 mile intervals with 60 second recovery.
Times - 6:35, 6:53, 7:02, average pace 6:50/mile
2 miles warmup/cooldown, total 5 miles.

Went out too fast on first mile, struggled for the next 2.
Tired after Tuesday session.

RandyMann · 25-03-2011 7:32pm

6.5km - 40 mins, this morning.

RandyMann · 26-03-2011 2:02pm

Weights/Core work this morning

Bench Press - 25kg Dumbell 3 * 8 Reps, 60 sec rest.
Chest Flys - 15Kg Dumbell 3* 10 Reps, 60 sec rest.
Shoulder Press - 15Kg Dumbell 3* 10 Reps, 60 sec rest.

Plank, sits up etc.

RandyMann · 27-03-2011 1:44pm

7.25 miles - 59:16
Pace - 08:10/mile

RandyMann · 29-03-2011 9:42pm

12:30 , 27sec improvement on last month, wanted to go under 12 mins but it seems my gains are levelling off now.

3 miles warm up/cool down

RandyMann · 31-03-2011 9:24pm

Times - 06:55, 06:57, 06:53

3 miles warm up/ cool down

Was planning to do 4 but tired/sore from Tuesdsay.

Taking a break from running as achilles giving problems. Sports massage booked.

RandyMann · 07-04-2011 9:23pm

Times - 06:48, 06:56, 06:53, 06:52

Recovery 60secs

2 miles warm up/cool down

Felt strong/recovered after taking week off.

RandyMann · 10-04-2011 5:53pm

Time 01:22

Kept within my planned pace, found it hot,(finished at 1pm) will bring a drink with me next time in that heat.

RandyMann · 12-04-2011 8:33pm

Times- 89, 84, 85, 86, 88, 90, 90, 90, 91, 91, 90, 85

Average- 88

Recovery 40

Didnt feel good tonight with head cold and heavy legs.

2 miles warm up/cool down

RandyMann · 16-04-2011 10:16pm

Bench Press, chest fly, shoulder press, upright row with 25kg 15kg, 14kg, 14kg dumb bells respectively. 30 reps each.

75 stomach crunches on swiss ball

RandyMann · 17-04-2011 1:11pm

Time - 01:22

RandyMann · 19-04-2011 9:22pm

Times - 3:14, 3:09, 3:15, 3:13, 3:20, 3:06
Recovery - 60 secs

Average 3:13

2 miles warm up/cool down

Legs heavy from Sunday LSR

RandyMann · 21-04-2011 10:34pm

Time - 29:55

Struggled with this, no energy

RandyMann · 26-04-2011 10:19pm

Time 12:09

2 miles warm up/cool down

RandyMann · 29-04-2011 2:13pm

5 km - 24:50 followed by
200m - 26 sec flat

RandyMann · 30-04-2011 9:35pm

Gym work

60 deep press ups on handles - 3 sets of 20
16 chin ups ,straight
125 crunches on fit ball 5 sets of 25
Plank etc for abdominals

RandyMann · 04-05-2011 11:47pm

200m DublinGraded Meet, Time- 26:32
First official race of this distance so happy with 2nd in C standard

RandyMann · 06-05-2011 10:04pm

Correction 26:23 in D standard ^

I think I will put my 5 minute mile pursuit on hold for the moment. I don't seem to cut it at this middle distance.
While I have never tried sprint training before, I think I will give it a go during the summer as I have a 11.XX 100m in me at the moment.
I would like to see how low I could go.
I am fast approaching 39 and I feel my time is running out to run fast so I'm going to go for it before its too late.

ecoli · 06-05-2011 10:25pm

RandyMann wrote: »

Correction 26:23 in D standard ^

I think I will put my 5 minute mile pursuit on hold for the moment. I don't seem to cut it at this middle distance.While I have never tried sprint training before, I think I will give it a go during the summer as I have a 11.XX 100m in me at the moment.
I would like to see how low I could go.
I am fast approaching 39 and I feel my time is running out to run fast so I'm going to go for it before its too late.

I am certain that there is a sub 5 min there you have the speed, you have the ability, the only thing you are lacking is the aerobic base. Change your focus for a few weeks to easy miles with a few 100m strides (3k pace) come back in three or four weeks and you will be suprised. Too much high intensity without the volume to back it up

thirstywork2 · 06-05-2011 10:38pm

you can 100% break 5mins for a mile.Seems like you are running everything too fast.Even your 4mile/5k runs are all above 75% effort.
Not allowing your body to recover is a big mistake as this is when the body repairs its self and you make gains.
Could you join an athletic club ???

RandyMann · 06-05-2011 11:03pm

Ok thanks lads for the encouragement/advice. Maybe I am a bit too impatient also .....
At thirstywork, yes I train in Crusaders/Irishtown

Speedy44 · 07-05-2011 1:00pm

RandyMann wrote: »

Correction 26:23 in D standard ^

I think I will put my 5 minute mile pursuit on hold for the moment. I don't seem to cut it at this middle distance.
While I have never tried sprint training before, I think I will give it a go during the summer as I have a 11.XX 100m in me at the moment.
I would like to see how low I could go.
I am fast approaching 39 and I feel my time is running out to run fast so I'm going to go for it before its too late.

don't throw in the towel yet.
You can definitely do it, like the lads said, you have the speed, you need to work on your strength.
Get some threshold running in, make sure you recover well between any reps you do, and don't do them too fast.

If your looking to do a sub 5, your looking at 4x74sec laps. Thats only 37 secs for the 200, with your speed that should feel like a walk in the park.

Try to do 400's with 60-90secs recovery in 74secs, then decrease the rec to 30-60secs.
Also do some more 1k reps at your threshold pace to gain more strength.
Throw in one long easy run per week as well.

You will have lots of opportunities over the summer to get it.
Just be patient and adjust your training accordingly.

RandyMann · 07-05-2011 2:15pm

Thanks Speedy, I appreciate it.

Did some Gym work this morning then 5 km - 24:40

RandyMann · 12-05-2011 8:53pm

Ok, back on the horse..

Tues session was 800m + 400m with 75sec & 90 recovery
4 sets but only did 3 sets as I did the 400s too fast in 72 average.
2 miles warmup/cooldown
Didn't mind as I was recoverying from a heavy weekend of drinking.

Tonights session was mile intervals with 60 sec recovery.
3 miles in 06:41 average.
1.5 miles warmup/cooldown

RandyMann · 17-05-2011 10:21pm

3*800m, 3*600m, 3*300m
Recovery 75secs, 60secs and 30secs

Average times 03:23, 02:27 and 61secs
Total interval distance covered - 5.1km in 20:36
2 miles warmup/cooldown

Ddint feel up for it tonight as I did sprint drills on saturday which ended in 4 by 200m intervals

Pisco Sour · 24-06-2011 4:38am

Just seen this log now. Good to see another track log.

26.3 for 200m is very quick. I think you could be better off focusing on sprints to be honest.

RandyMann · 01-07-2011 11:58pm

Thanks, got it down to 26:06 for 200m at my second attempt, wanted to go 25:XX . Next time, I'm sure.
Going to try for 11:XX for the 100m in 2 weeks time at Dublin Graded Meet in Morton Sadium

RandyMann · 19-08-2011 9:57pm

Got lazy with posting here, but have been doing some track work.
Didnt do the 100m in morton due to illness, had 2 chest infections within 6 weeks so it knocked me back a bit.
I have registered for the All Ireland Masters which is on Sunday, running the 100m & 200m
I will then have an official 100m to see where I am.
Will post results.

I'm just too good to be true

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