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Festina lente
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racing calendar update...
I'm doing the Level 2 course this year, which rules out some weekends, including the road relays
so I'll be doing
March 26 Dunboyne 4 mile
April 17 Clontarf 10 mile
April 30 Tallaght 5k
May 14 Terenure 5 mile
June 10 Bohermeen 5k
June 24 Dunshaughlin 10k
... assuming I make it that far in one piece
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week 3 part 2
picked up a blister on the side of my foot last week - new runners, and I was too lazy to do the extra loops :rolleyes: So far just annoying.
Saturday
AM 7.6k @ 4:55 (AHR 149)
PM 6.4 @ 6.03 (131)
Easy run in the morning, recovery in the evening. Couldn't be bothered finding another 400m to bring the morning run up to the full 5 miles
Sunday
22.3 @ 4:45 (153)
6 surges to 5k pace for ~30 seconds each
Up to Phoenix Park as usual, but skipped the Furry Glen and the trails so I could do the surges on flat paths. Had enormous trouble remembering to count to 30 each time so some of them were a bit long. They did the job though - I was knackered in the last couple of miles home, felt like I'd run much further.
119.7km total, which I think is my biggest week ever. And probably enough for me for this training block, I'll try not to go (much) beyond that in the coming weeks.0 -
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week 4 part 1
Monday
AM 6.4k @ 6:32 (AHR 129)
No company on this one, the kid is off school and gets to sleep in (though he did go for a run when he got up)
PM gym session
A lot of core work with the teenagers, they'll have felt that in the morning :pac:
Plus some squats, benchpress, sprints
6.4k @ 6:43 (124)
when I got back from gym
Tuesday
PM 14.9 @ 4:42 (157) Easy, with 2 x 10 minute tempos
Target tempo pace was 3:55, managed (4:03, 3:52, 4:00 for the .5), and (3:59, 4:01, 3:51 for the .5) so a few seconds off each one
Wednesday
AM 12.2 @ 4:36 (151)
Easy run into work - two days ago and I don't remember any of this...
PM 2.4 @ 7:55 (110)
3.5 @ 4:55 (148)
Club couch to 5k group has started up again, so went down for a walk/jog with them. Then a short run on my own afterwards, still with the tracksuit and jacket on.
Thursday
AM 6.1 @ 6:37 (141)
Not a day for cycling, so I ran in instead, though it meant I had to run with my bag Satellites seem to have been blown out of position too - I was two minutes outside the house (retrieving our bins) without a garmin lock, and 5 minutes running before getting a proper signal
PM 12.7 @ 5:29 (141)
Easy with 10 x 10 second hill sprints. Should have been another mile but I was out of time
Friday
AM 11 @ 4:50 (147)
Should have been another mile, but I misremembered the schedule
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and part 2
Friday
PM 5.9k @ 6:11 (137)
running back from work with bag
Watch had another fit of the crazies during the day, beeping away madly until I switched it off. Came back on with the wrong time, and took ten minutes to get satellites when I was leaving. Seems okay now, but a bit worrying.
Saturday
AM 8k @ 5:00 (146)
PM 6.4 @ 6:16
ho-hum
Sunday
21.9 @ 4:52 (150)
Easy with 5 minute pickup at the end. Up and around Phoenix Park as usual. I was debating where to do the 5 minutes, where I could go near the end of the run that wouldn't be interrupted by road crossings. I was thinking of a stretch beside the LUAS on the Naas road, and another further back on the road, but eventually settled on a park nearer the house. Just as well - the Naas road was a wind-tunnel on the way back! The park was fairly exposed, but at least I was running loops. 4 minute pace for the pickup section.
118.2k for the week
Four weeks into the plan, and going well so far. Mileage is high, but manageable. Some niggles, upper right thigh is always a weak spot, but they're fading away on the recovery days. Another four weeks of this before racing, but this coming weekend is going to have some very early starts 0 -
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What's the idea of the really slow runs Ray? I seen a fair few 10min+ paced runs on Strava. Are these not really biomechanically awkward?
Recovery!
I try to keep my steps very short on these, so I can keep the cadence high and stay light on my feet. I'd go mad if I was doing it for more than 4 miles at a time 0 -
Recovery!
I try to keep my steps very short on these, so I can keep the cadence high and stay light on my feet. I'd go mad if I was doing it for more than 4 miles at a time
I'd say so! I would have thought that 10 min+ miles/6 min + k's was too slow for a runner of your ability for it to be of any real aerobic benefit, even on a recovery day. I know if I have to jog with our fit4lifers at 10 min + pace it just feels awkward and barely gets my HR up.
Not having a go by the way, just curious. I'm sure you know what you're doing! 0 -
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I'd say so! I would have thought that 10 min+ miles/6 min + k's was too slow for a runner of your ability for it to be of any real aerobic benefit, even on a recovery day. I know if I have to jog with our fit4lifers at 10 min + pace it just feels awkward and barely gets my HR up.
Not having a go by the way, just curious. I'm sure you know what you're doing!
No aerobic benefit expected with junk miles, I thought. Isn't it just mitochondrial building? I'll go as slow 10 minute miles on occasion when I'm weary.0 -
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I'd say so! I would have thought that 10 min+ miles/6 min + k's was too slow for a runner of your ability for it to be of any real aerobic benefit, even on a recovery day. I know if I have to jog with our fit4lifers at 10 min + pace it just feels awkward and barely gets my HR up.
Not having a go by the way, just curious. I'm sure you know what you're doing!
I don't know how much better it is than a forty minute walk, maybe nothing. But if the Kenyans can slow down to eight minute miles, I should be okay with ten minute miles. 0 -
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As I was driving to work this morning I saw a guy standing on the path in shorts and t shirt in the pouring rain and felt sorry for him. As I passed I realised it was you waiting to cross the road!
I got the full comedy passing -truck -drives -through -puddle on the road behind Bushy park, but I couldn't get much wetter by then 0 -
week 5, part 2
Friday
PM 6.5 @ 4:46 (151)
... I don't know, easy run after work, usual route? I think I remember I was wearing my longer shorts...
Saturday
AM
15.7 @ 4:36 (159, about 163 for the MP bits)
Warm-up, 5k MP, easy, 5k MP, cooldown
Stupid o'clock for this run, at least the spring is coming in so it wasn't pitch black. Up to Tymon, and then basically the new parkrun route for each MP bit. MP is a notional figure at the moment so anywhere in the range 4:10-4:20 would do me. First 5k was 4:14 (with a lot of variation, that route is all a gentle slope). The easy recovery was very stop/start, and I found it hard to get going again, to the point where I almost binned it, but then I remembered what happens if you quit sessions. Second set was grand once I got going, a couple of seconds slower over the whole 5k but that's all.
Then I spent most of the day in Athlone, sports psychology and triple jump.
Sunday
AM
19.8 @ 4:45 (143)
Even stupider o'clock for this. Cold, dark, and pissing rain :rolleyes: Up to the park and up and down Chesterfield, I needed the streetlights. Through a herd of deer near the ambassador's residence, I'm sure they thought they'd have another hour or two before the lunatics started to come out.
Stiff all day after that and the drive to Athlone, where we were doing strength and conditioning/plyometrics, so I was even more ungainly than usual.
Giving blood this evening, which is handy, so today and tomorrow will be pretty much rest days.0 -
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Hit the brakes last week. Legs were still stiff and I was beginning to feel it in my achilles, so eased way back.
4 miles slow Monday, about 10k Tuesday to Saturday, 6 x 10 second hills included in that on Thursday and a few 30 seconds @ 5ks on Saturday. Saturday evening had a bottle of some nice Portuguese muscle relaxant, and Sunday stayed in bed
Back on the horse this week. The next weekends I have courses I'll skip the sessions, it's just too much. I'll have to start fiddling with the training plan now to work out how to rearrange everything...
56k last week, and gym session Wednesday0 -
week 6, part 1
Monday
AM
6.4 @ 5:59 (129)
back to the morning recovery runs
PM
7.3 @ 5:36 (142)
and evening recovery run, this time home from work
then the gym in the evening with the teenagers. Did the core work and sprints with them, and managed to squeeze in some squats
Tuesday
16.1 @ 4:33 (162)
Easy, with 2 x 15 minute tempos
Trying to get these under 4:00 had me working too hard, so I decided that anything under 4:10 would be fine. Both worked out about 4:04 and felt a little more controlled, so happy enough
Wednesday
AM
6.4 @ 4:55 (146)
easy run on the usual route
12.9 @ 4:59 (155)
lap of UCD and home, feeling pretty tired on this one
gym with the adults in the evening - Front plank, active , Side plank, running, Russian twists, Squats (72.5, 77.5, 82.5), Walking lunges w/bar, Hip thrusts, Floor bench press, Running action with resistance, Bands, 5 x 50m sprints
Thurs
12.1 @ 5.06 (151)
Easy, with 6 x 10 and 2 x 20 hill sprints
Bushy park again for these. The 6 x 10 were fine. 2 x 20 I started back near the bandstand, only a drag really for the first ten seconds then into the hill, might try somewhere else next time. This was hard enough though, legs were really dragging up the hill. At least it made the remaining easy run feel easier...
There was a group of lads doing their own hill session at the same time on the grass - run up, walk down, run up, walk down, press-ups, run up, walk down... which was great, because we all got to be secretly snotty, "well I'm doing proper hill training" 0 -
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week 7
Monday
AM
6.4 @ 5:39
PM
Gym session with teenagers, did some core work, squats, sprints, but most supervising
6.4 @ 6:05 afterwards
Tuesday
17.9 @ 4:44
Easy run to Bushy park, 20 minutes at tempo (pace about 4:05), 3 minutes easy, 15 at tempo (4:08?), and then home. Second tempo got off to a slow start - well, actually a fast start because it was slightly downhill, but should have been faster - and I found it hard to speed up. But overall, not so bad.
Wednesday
AM
13.3 @ 4:45
fairly tired for this one
PM
Gym session with the adults - planks, squats, hip thrusts, bench press, walking lunges w/bar, bands.
6.3 @ 5:03
Easy run afterwards, legs very stiff by now. I think this is where my watch started to go, this run cuts out about a k from home...
Thursday
AM
6.4 @ 5:39
Slow morning recovery run
PM
8ish, slowish
recovery home from work
Friday
AM
About 10 miles. Up to Tymon for a lap, home for some breakfast and to give the kid his birthday presents, then into work
Watch has finally died. It had a few more fits in the last few weeks of switching itself on randomly, but now it switches itself off randomly too, or doesn't respond to button presses at all. Looks like I'm in for a spell of (semi-)naked running - will dig out my old stopwatch just to have something to look at0 -
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