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Keep on moving ...............
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02-05-2011 10:12am#1Well, now that the marathon is behind me I thought I need a more appropriate title for my training log :rolleyes:
The plan now is to indeed 'keep on moving'....... hopefully forward .....and hopefully faster
I'm not going to do another marathon this year, my next one will be Boston 2012. As bad as I ran in Rotterdam I still got the QT with 10mins+ to spare so come September I will be able to enter on Day 2.
So for the rest of this year I am going to concentrate on getting the shorter race distance's times down. Have to say I am happy with the base I have from this winter and think most of my easy paced runs now are more in the 7:00-15 range.
My major target this year will be the Gerry Farnan x-country on October 16th.
I am going to follow Daniels 5k-15k plan for the next 6wks and then switch to the x-country plan, making minor adjustments for family, work and so on if required. I am still going to keep a decent mileage, 70'ish, as I like to get the miles done.
Think I posted these targets at the beginning of the year, but I can't locate them now, so here they are, again :rolleyes:
800m - 2:16
1500m - 4:35
1 mile - 4:54
5K - 16:59
8K - 28:15
5 mile - 28:30
10K - 35:45
10 mile - 59:004
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impressive targets speedy, i like it - aim high! best of luck with them....
have you a plan/order in which you are going to go after those times? build up from the bottom, or just whenever the next race comes along etc?
what are you current pb's for the distances?
any distances that you think you will find harder/easier than others?
keep on moving speedy...will follow with intrest
will just take them as they come seany.
First up will be the 5k's, then probably some track races in June.
Don't think I'll have any 8k's or 10k's until July/August at the earliest.
May do the Adidas 10 miler if it fits into the plan.
Current pb's (since turning 40 anyway
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800m - 2:19
1500m - 4:42
1 mile - 5:00:23
5k - 17:39
8K - 29:37
5mile - 29:15
10K - 37:34
10 mile - 62:130 -
Will be following with interest. Some of those targets seem easier than others ...I'd nearly aspire to the 5km, but the 10 mile looks hard.
Best of luck with it, Speedy.
Can't help thinking, though, that you clearly have a strong interest in 26.2 miles, and that your Amsterdam time was an aberration, given your training. I'd be thinking of a late summer/autumn marathon...are you sure you're not?:)
cheers brownian.
Yea, some may be easier to get, but I think with the miles under the belt from this winter that I have the strength, and I have a bit of speed anyway, so we'll see what happens
re a marathon this year, nah, think I've finally came to terms with it. I KNOW I have well under a sub 3 in me, I also know only too well thats its one thing knowing it and another thing doing it :rolleyes:, but I would like to get the shorter times down, and at least now I can get back running with the club.
Also, with work I may not be able to get as many miles in as possible this summer,so at least for the shorter stuff I can still get the quality sessions done.0 -
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will just take them as they come seany.
First up will be the 5k's, then probably some track races in June.
Don't think I'll have any 8k's or 10k's until July/August at the earliest.
May do the Adidas 10 miler if it fits into the plan.
Current pb's (since turning 40 anyway)
800m - 2:19
1500m - 4:42
1 mile - 5:00:23
5k - 17:39
8K - 29:37
5mile - 29:15
10K - 37:34
10 mile - 62:13
im not too familiar with the equivalent times but the gaps get bigger between current pb's and goals as the distance gets bigger.
some impressive times there as it stands for an old fella 0 -
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On a pleasant, if a tad windy, evening in Newcastle, on the outskirts of Athenry, Co. Galway, I attempted my first short race in a while :rolleyes:
Not a great time on first glance, but I know that'll come way down in the next few weeks.
Went out a bit fast, have the garmin set to miles on autolap, so even though I changed the units to K's, it still gave me mile splits
FWIT, here they are:
1ml - 5:31
.25ml - 5:53
.62ml - 5:55
1ml - 6:05
.25ml - 5:34
First k was 3:20, went out with a bunch of the lads from the club. Didn't feel too bad, knew it would feel fast so was expecting that I'd be hanging on a bit.
There is a bit of a drag on the 2nd K, which we did in 3:40. Was surprised we slowed down so much, the group I was in had a few sub 17 lads there.
Started hurting now but was digging in.
Hit another hill around 2.5k and now I was feeling it. Just push it to 3K and see what happens I thought. Got there with a 3:42 split, but at that point I was fairly shattered.
Backed off a bit so that I was now in no-mans land.
Not sure of the 4K split, I was caught by one lad and had another lad on my shoulder who I knew. We had a good 'ol battle over the last 1/2ml but I never let him get ahead of me and managed to shake him over the last 200m.
Fairly wrecked at the end, but like I said, not too unhappy with it.
Another shot at it next week in Tuam.
May take a day or 2 off this week, not sure if I've done too much too soon after the marathon.
Have a track session planned for Saturday morning, 2's & 4's.
Distance = 7mls0 -
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Wednesday
Just 5.5mls easy at 7:44 pace. After last nights run, think I may have been doing some of my easy sessions at tad fast so will back off for a bit.
Thursday
In the spirit of backing off, decided to take a day off
Friday
6.5mls easy at 7:37 pace
Saturday
With my 14yr old nephew, we hit the track at 8.30am. Normally don't like to do a quality session this early but the county juveniles were on at 11am.
Plan was 5-6 x (2x200m with 200 jog rec & 400m with 400 jog rec).
Total is supposed to be 3-5% of weekly mileage so I had the nephew doing 3 sets while I was going to do 5, or so I thought
On the 3rd set I could feel the lactic acid build up coming down the home stretch so rather than pushing it too much (have another 5K race on Tuesday) I decided to just do the 3 sets as well.
Here's the times:
200m - 32
200m - 36
400m - 75
200m - 34
200m - 35
400m - 73
200m - 34
200m - 33
400m - 71
Nice to get something short & sharp done for a change, looking forward to doing the 6 sets and maybe knocking off a couple of secs.
Was just about hanging on to the nephew at the end!
He ran 4:40 for the 1500m a couple of weeks ago, and won by 21secs !
Distance = 6.25mls0 -
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cheers seany,
yea, speedwork is definitely a big change, havn't had that lactic acid feeling in a while, its a different feeling than when your doing a session like 20min T or even mile reps.
The nephew has a 'coach' at his club, but myself and my brother (2:17 marathon pb) are also advicing him.
At this young age we're not putting any pressure on him, just telling him to enjoy himself. He's still playing a bit of basketball too so as to not get to hung up on it yet.
is his old man the 2:17marathoner, its in the genes by the looks of it...we'll be looking out for the speedy14 so in the future 0 -
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is his old man the 2:17marathoner, its in the genes by the looks of it...we'll be looking out for the speedy14 so in the future
nah, its my sister thats his mum although she just took up running about 6wks ago and is already up to doing 40mins and did a 27min 5k a couple of wks ago, so maybe it is in the genes !!0 -
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Wednesday
Rest, for no other reason than I couldn't be bothered.
Thanks for the comments Misty & Gringo, they all make sence and I am not going to beat myself up too much about it.
Thursday
Just 6 easy miles at 7:42 pace. Had planned to do 8 but ran out of time.
Friday
An unplanned day off.
Working a lot of hours these days so I think I'm going to have to start getting my runs in before work because by the time I get home I am shattered and also been pulled left, right & centre by the demands of the kids & the dogs :rolleyes:
Saturday
First club session in a long time, and have to say I enjoyed it immensely
Good group of us, 10 or so, with a few sub 16 5k lads mixed in with sub 2min 800m lads who are just breaking into the senior ranks.
Plan was for 2 x 8 x 30sec hills with 1min rec, 3mins between sets.
Felt ok in the first set until the 6th one or so. Was keeping in touch with the group. Legs were starting to feel a bit jellyish though.
Had woke up later than I planned, only an hour before the session and hadn't eaten my usual bowl of porridge & raisins.
Decided to shorten the 2nd set, so did 3 reps, took one off, and then did the final 3.
Shattered at the end, but happy with the effort.
Going to start upping the mileage again slowly and do the club sessions as well as following daniels 5-15K plan.
The appetite is back 0 -
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Going to start upping the mileage again slowly and do the club sessions as well as following daniels 5-15K plan.
The appetite is back
doing the club sessions will be no harm when following the 5-15k programme...prob make the running more enjoyable like.
should be a good summer ahead for you, plenty 5m, 10k's etc to keep you motivated for oct.0 -
Have been totally neglecting my log here
So, let me see, for the past 3wks I have done ................ not much!
May 16th-22nd
Tuesday - 8.25mls at 6:57 pace, 5mls tempo thrown in at 6:32pace.
Wednesday - 6.5mls easy
Friday -
8 x 400m on grass with 400m rec.
Times were: 76, 76, 75, 74, 72, 70, 70, 70.
Picked up a new pair of racing flats, felt great wearing them.
Week Distance = 22mls
May 23rd-29th
Tuesday - 5.5mls
Thursday - 8.25mls @ 7.07 pace, 5mls @ 6:44 pace
Week Distance = 13.75mls :mad:
May 30th-June 4th
Monday - 5.5mls easy
Tuesday -
Ran the 5K race in Galway, but just did it as a tempo. Have to say I really enjoyed it, felt nice & relaxed. Splits were 3:57, 3:52, 3:52, 3:55 & 3:43.
Thursday - 8mls easy @ 7:27 pace
Saturday -
5 x 4mins with 90 secs rec. Hit 3:37 going through each of the k's, so the consistancy was great. Could have done 1 or 2 more but didn't want to push it. Also didn't go too hard on the reps.
Did it with the club and enjoyed it.0 -
Well, at least I'm still getting out consistently. :rolleyes:
Sunday 5th - Did 11mls at 7.32pace
Last week I got out 5 days, 2 Q sessions, 2 x 8ml runs and 1 10.5ml run.
The Q sessions were:
4 x(3min hard, 2min rec, 1min hard, 1min rec). This was hard, started off too fast.
On Saturday I did 4 x (2 x 200m/200m jog rec, 400m/400m jog rec).
Average pace was 34secs & 76 secs. Felt good doing these, in control.
This week:
Mon - rest
Tues - 6.5mls, was tired towards the end of this. I am now training groups of people 3 hrs each morning. It is only walking & jogging, some faster running, but I am shattered after it.
It's going to take me a while to adapt to this schedule. I am getting lots of sleep which is helping.
Wed - 5.5mls easy
Thursday -
5000m County Track Championships.
Didn't really have an idea of what to expect with this. My last 2 5k races were 18:10 & 18:34 a month or so ago. Took 2 very easy weeks since then, and have been slowly trying to build up.
Had my 3hrs work this morning, tried to get some of my team leader to take some of them.
Anyway, to the race.
First 200m was 39secs, of course it felt like we were barely moving.
81 secs 400m, next 400m was 86secs.
1k - 3:30
2K - 3:37
3K - 3:36
4K - 3:43
5K - 3:28 ( 79sec last lap)
Finished in 17:58, have to say while I am not over the moon, I'm happy enough. Was running with a couple of lads, made a move by one of them with about 1K to go, and went by the other one with 300m left and gave it everything to get the sub 18.
Pleasantly surprised that I did
I think once I get used to work and get a few more weeks training behind me, I'll be able to get some decent results.
Nice to meet Gringo there who had a good run, congrats buddy.0 -
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