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Ronnie Runs Riot
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16-01-2011 6:56pm#1This is as good a time as any to start my first log. Starting the P&D 18 week (55-70 mile) plan for the Edinburgh marathon tomorrow so hopefully this keeps the motivation up for this and beyond.
Background
I'm 31 years old, 11st 0, 5' 10"
Started running this time last year and really enjoyed it. Completed few 10Km/ half marathon races during the summer and then made the (probably stupid) decision to go for the Dublin marathon. Lucky enough all went well and completed the training and race injury free.
Present
Training after Dublin went well until Christmas, got bit too festive
followed by a chest infection so missed 2 weeks. Last 2 weeks
of slow easy miles. Shocked myself yesterday with PB in Waterford half.
PBs
5Km 21.29
10Km 43.56
Half 1.31.40
Marathon 3.18.41
Goals 2011
Most important to keep enjoying running
Try to improve diet which can get dodgy
Sub 3 marathon(Dublin), sub 40 10Km, sub 1.28 half.
Thats all folks0
Comments
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Today: 9.04 miles easy @ 8.03 m/m,
One of them mondays in work, felt sluggish and lazy all day. That all changed after first mile of run. Lovely evening for it, cool but sunny. Legs felt great, the race on Sat must have blown the cobwebs away, was tempted to push a bit harder but decided to stick with planned pace, esp with 11 miler due tomorrow. The week is off to flyer
Diet:
Good apart from evil cream bun at lunch, soo good
MTD 99 miles
YTD 99 miles0 -
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Today: 9.13 miles easy run @ 7.54 m/m
Legs felt heavy for first 4 miles, tough up and down route probably didn't help, whoever says Kildare is flat is telling lies
. Got into a nice rhythm as time went on and finished strong. Didn't pay much attention to pace on the run so was happy when i checked the average at the end considering the route and i didn't push to hard, going well this week
Diet
No treats today, v good
MTD 124.3
YTD 124.30 -
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Today: 15.1 miles long @ 7.31 m/m
Up early and big bowl of porridge, then opened the curtains for look out, as expected, frost. Wrapped up, getting plenty of use out of the free Waterford AC hat this week and out the door. First 2 miles a bit slow, 7.50's, which is normal for me in the mornings, my legs need a little time to wake up. Before long was putting in consistant 7.20's - 7.30's miles within my heart rate limits which i was very happy with. The curragh was like a postcard this morning with the fog, frost and rising red sun, shame i did't have my camera, although wouldn't have had time to take any pictures. Finished with another few miles left in the tank. Now to watch Liverpool beat Wolves :pac:
MTD 144.55 miles
YTD 144.55 miles0 -
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Hey ecoli, a slap on the wrists for me. Yeah I can see where your coming from, I do tend to push a bit to hard on these sessions, was guilty of that in the last mile against the wind, although the other 3 felt good(wind at backmile 1, cross 2/3). My prep for the HM was extremly poor and i feel in a lot better shape at the moment, consistant training has worked wonders. Dont know if it makes much of difference over the shorter distance but HR was about 10 BPM less than HM. Thanks for the advice and will definitely take it on board, it was one of the reasons i started a log, have a lot to learn:) 0
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Hey ecoli, a slap on the wrists for me. Yeah I can see where your coming from, I do tend to push a bit to hard on these sessions, was guilty of that in the last mile against the wind, although the other 3 felt good(wind at backmile 1, cross 2/3). My prep for the HM was extremly poor and i feel in a lot better shape at the moment, consistant training has worked wonders. Dont know if it makes much of difference over the shorter distance but HR was about 10 BPM less than HM. Thanks for the advice and will definitely take it on board, it was one of the reasons i started a log, have a lot to learn:)
I only say it because I have been doing it for years myself. I always thought harder = faster. Over recent years i have trained at paces like
400m reps 70-75 sec reps
tempo s 540-550
Though recently have been running paces such as
400m : 80 - 83
Tempo: 5.50- 6.10
Ran first race of the year not expecting anything because the fastest i had ran was 5.20 pace for one session in 2 and a half months. Results of the race were min and a half quicker than expected time running 5.30 miles for five miles.
Think most of us are victim of trying to make excuses that we are in better shape than we think and as a result will see more benefits from running faster but people fail to see that long distance training isnt about getting faster (otherwise we would be sprinters) its about maintaining our high intensity speeds for long and becoming more efficient
My new coach said before he took me in " we are not gonna train harder we are going to train smarter" and has yielded great benefits
(sorry if this comes across as preaching) 0 -
(sorry if this comes across as preaching)
Preach away;)
Today: 15.1 miles @ 7:42 m/m
Enjoyed this, the wind easyed off, raining but not to heavy and mild enough. Running through the town getting a lot of strange looks from people in their nice cosy cars, dont think I as mad as they made me feel. Out to the safety of the countryside, nearly had the roads to myself, tip toeing through floods on the roads, my newish runners not looking so new anymore. Started to feel very hungry about mile 13, didn't realise had a gel with me in my hydration belt, stupid, made the last couple of miles more uncomfortable than the should have being, plus the smell coming out of peoples houses of frys didn't help, oh its being so long yum yum:D0 -
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Yesterday: 5.08 miles wet slow recovery run, enjoyable though, felt fresh.
Today: 12.24 medium @ 7:40m/m
Felt very good. Before i started out decided to take it a little bit easier and not pay to much attention to my pace. First mile was 8:18 which felt nice and comfortable so just continued with that perceived effort, enjoying the milder weather with no wind to worry about. Checked the watch after about 5 or 6 miles and was pleastantly surprised at the pace i was travelling at. Got very foggy out on the curragh, could barely see 20m ahead, dangerous as it was that heavy plus a bit eerie. Was glad to get to the racecourse where i had a path the rest of the way home to keep me out or harms way of the few cars around. Finished strong, delighted with this run, one of them good days 0 -
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