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Jack Daniels kicked my ass again last night
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Week 1 Q1 Session:
Had to write this session down on a post-it to keep in my pocket so I wouldn't forget what I was meant to be doing (and this is one of the straightforward sessions). :P
Session was 2 mile easy and then 2 sets of 8x200 @ race pace (42 sec) with 200 jogged recoveries and then another 2 miles easy.
Included some of the improving running form exercises in the warm-up and kept the pace nice and slow but didn't time it.
First set of 8x200 flew by and apart from one 37 sec rep was between 40 and 42 on the rest. Followed by two slow laps and then into second set of 8x200. These were all consistently around the 40-42 mark so happy with that. Another nice and slow two mile and the job was done.
Total 8.5 miles.0 -
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SamforMayo wrote: »Ah now there is early(6.30am) and there is obscene 5.30 am:eek:
And here I am still up sipping a nice single malt whisky
- thank feck tomorrow is a rest day.. 0 -
Week 1 Q2 Session: 4x 200 2 x 1mile @tempo pace 4x200.
Was a wee bit unsure of how this would go as may have over indulged both in crap food and booze celebrating Cavan winning 4 ulster U21s in a row.
Headed down to the track at lunch time today and started with 2 easy miles - didn't time them but just done 8 handy laps on the track.
Started into the first set of 200's and was surprised that the first one was 37 secs so dialled it back for the rest which were 40, 41 and 42. Done 200 jogs between each one.
Took a 1 min break and then done the 1st tempo mile. The target was 6:44. Completely arsed it up and ended up doing it in 6:09 :mad::eek:
Another 1 min break and into second tempo mile. Was consciously trying to slow it down but still came in at 6:30. :mad:
Done the next set of 200s in 40, 41, 42 & 40
Followed this up with another untimed nice and easy 2 miles for a total of 8 miles.
Felt like a comfortably tough session and its the first kind of session I've done with different paces so need to be more watchful of running at the right pace to maximise the benefits. Should still be a useful session though.0 -
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Week 2 Q1 Session: 2Easy + 4 x(200 R/200 jog, 200R/ 200 jog, 400R/ 400jog) + 2 Easy
As I had an easy day yesterday decided to move this forward a day. Was in Dublin at an ungodly hour but at least I got back early and got this in. Absolutely cracking day for it too and felt like a summers day on the track.
2 nice and easy miles to warm-up and plenty of stretching and work on running form. Didn't bother timing the 2 miles.
1st set was 38, 39 & 80 - all a touch quick but form was good and felt ok - plus no wind :pac:.
2nd set - 40, 41 & 80 - 400 a bit on the quick side.
Took a water break and then into final two sets
3rd - 40, 41 & 83 - still felt good.
4th - 37, 41 & 82 - got carried away on first one.
2 mile nice and easy cool down for total of 8 miles.
Delighted with this session and even happier with the weather.
Will do Q2 session on Thursday before going on the holliers!!0 -
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5 mile easy w/ 8 x20sec strides:
Tried out the Brooks Adrenalines for these and while early days the arches definitely are better during and after compared to the Asics. Nice and warm out this evening doing this and enjoyed this. Legs felt nice and fresh too and pace averaged at 8:10. Had to rein the legs in on the strides as it was one of them runs where the legs constantly wanted to go faster - good complaint. 0 -
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Week 2: Q2 Session 3 x 1mile Tempo & 6x200
Had started the day with the intention of getting this done early as I have a million and one things to get done today before heading to NY. Things conspired against me and didn't get out until lunchtime - and by then it was raining!!
Done 2 untimed miles nice and easy and then started into the first tempo mile (was aiming for 6:44). Done the first in 6:34. Plan had one minute recoveries between the miles so stuck with that. Second mile was 6:38 and final one was 6:41. Enjoyed these and felt nice and controlled. Took a one minute rest and then into the 200s. Was conscious of the need to keep these at the goal pace (42s) as legs were tired by now. First was the usual too fast but the rest were ok. Splits were 38, 41, 42, 41,41, 40.
Done one mile recovery instead of the two as time was short. Total mileage was 7.5 and happy with this session - tough but manageable.
Wore the Adrenalines again and am now sure that they are helping the arch injury so have them packed for NY. Need to hide them as Mrs Joad has told me to pack lightly and I have a feeling she might starting weighing things in my bag to save weight for shopping :eek:
Will try and get LSR done on Saturday and another easy run on Sunday if the runners make it to the other side 0 -
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Runners made it to the other side so got a few runs in in NYC - what a place for running and scenery too when running!
Saturday: 8 miles - meant to be LSR day but was tight for time and chickened out of running across the Brooklyn Bridge as I'm way too polite to barrel through meandering pedestrians
. For those who know New York, I started on East 42nd street and headed for the Hudson river where a new bicycle/ running path has been installed which runs both sides of Manhattan. Ran towards downtown with stunning views of New Jersey and downtown (when I could take my eyes off the other nice scenery sharing the path with me 
). Ran then through Battery Park (some of it is closed for work) and then ran as far as Brookyln Bridge and doubled back. Pace was about 7:45 and it was about 20 degrees:cool:
Sunday: 6.5 miles - Started on 8th Avenue and headed towards central park (lot of stop start crossing roads but worth it for the run in central park - was running with hundreds of others and really enjoyed this. Done a loop of the reservoir and headed back down 9th Avenue for 6.5 miles at 8:05 pace.
Weekly total: 40 miles
After getting two runs in reckoned I would be pushing my luck doing another so settled for buying a bit of running gear on Monday and holding shopping bags for Mrs Joad (although she has pointed out that I bought twice as much as her!! :eek:).
Wednesday 23rd: Got back home today after no sleep on the overnight flight but got out for a quick 5 mile with 6 strides thrown in so happy with that even if legs were all over the place and pace was slow (8:38) . Will have to rejig plan for this week but will get the sessions in.0 -
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Thursday 24th - 13 mile LSR:
Met up with The bitter lemon, who was fortunate to be staying in God's Country for a few days, for a run. We had a plan for a run somewhere between 8 - 12 miles at an easy pace but my legendary sense of direction took over and ended up doing 13 miles!! But in my defence I was trying to make it more interesting that just a run on the hard shoulder of a road!
Thoroughly enjoyed the run and the miles flew by and it was the fastest a LSR has even gone for me - on my own would have found this a lot tougher. But with the chat and good company this was over before I knew it. Got a lot of good solid advice about racing from TbL too which was appreciated - a real gent too.
Unfortunately and completely unrelated ( I hope :eek:) I have been struck down with a weird bug since yesterday so running has been off the agenda. Won't push things though over the weekend as have a trip to Croke Park tomorrow to earn brownie points for. Might just repeat this week off the plan and let the body get over this bug. 0 -
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Jesus TJ,
You're really setting me up for a fall
Meet TbL, ran with the TbL, end up with some weird virus!
I swear I've had all my rabies shots
Hope you get back running soon, and thanks again for yesterday.
TbLThursday 24th - 13 mile LSR:
Met up with The bitter lemon, who was fortunate to be staying in God's Country for a few days, for a run. We had a plan for a run somewhere between 8 - 12 miles at an easy pace but my legendary sense of direction took over and ended up doing 13 miles!! But in my defence I was trying to make it more interesting that just a run on the hard shoulder of a road!
Thoroughly enjoyed the run and the miles flew by and it was the fastest a LSR has even gone for me - on my own would have found this a lot tougher. But with the chat and good company this was over before I knew it. Got a lot of good solid advice about racing from TbL too which was appreciated - a real gent too.
Unfortunately and completely unrelated ( I hope :eek:) I have been struck down with a weird bug since yesterday so running has been off the agenda. Won't push things though over the weekend as have a trip to Croke Park tomorrow to earn brownie points for. Might just repeat this week off the plan and let the body get over this bug.0 -
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ThebitterLemon wrote: »Jesus TJ,
You're really setting me up for a fall
Meet TbL, ran with the TbL, end up with some weird virus!
I swear I've had all my rabies shots
Hope you get back running soon, and thanks again for yesterday.
TbL
We'll wait to see until the blood tests come back that's all I'll say.
Hopefully it's only a mild case of man-flu or a bit off sun stroke so your off the hook.:D0 -
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5 miles with 6x15sec strides:
Busy day with work and other things today so go out at 5:30 this morning to do this. It was a cunning plan until I realised the legs were in ribbons from last nights session so pace was very gentle and averaged 8:45. Was toying with the idea of skipping the strides but glad I done them as seemed to wake the legs up a wee bit. Looks like I got the nicest part of the day too as was only back in the door when the heavens opened and hasn't let up since. Nice when it goes for you:D.
Will do a core session tonight.0 -
Finally back fit for running after the flu coming back at me and then turning into a chest infection. Was constantly tired and in no state for doing anything so all in all a frustratring few weeks and a lot of missed races but fingers crossed all back to normal now. Finished a course of antibiotics on Sunday for the chest infection so got back to running yesterday.
Monday 19th: 5 mile easy @ 8:44 average pace - was very humid and legs were a bit stiff from a game of 5 a side I played on Friday so took it nice and handy.
Tuesday 20th: Got out at 5:30 am this morning for this session and down to the local track before the rain started. Session was 2 miles easy followed by 4x400mtrs, 1 mile easy, another 4x400mtrs and 2 miles easy.
Was aiming for 86 secs for 400s.
First set was tough and legs were heavy enough but nothing major - splits were 82, 86, 85 and 86.
Done 1 mile easy, had a sip of water and into second set which was bloody tough - wanted to go home after 2 but kept going and kept them all under 86 which I was happy with. Splits were 86, 85, 86 & 84.
2 mile easy warm down for a total of 8.5 miles and home before the rest of the house was awake. 0 -
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ThebitterLemon wrote: »Good to see you back at it TJ.
I'll wait till you're sure that the plague is gone, before we hook up for another run
TbL
I was fine until that fateful day when I ran with the running slut
- just saying 0 -
5 mile with 7 x 15 sec strides:
Got out at 5:30 again for this - made a lot easier by waking up to the sun shining in the window. Nice and gentle 5 miles around Cavan town with the streets to myself. Threw in 7 15 second strides in last mile.
Average pace was 8:230 -
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Week 4 Q2 Session: 4x 200mtrs, 3 mile Tempo, 4 x200mtrs.
Had a peek out the window at 5:30 to see it was rainy season again so went back to bed! Got out again after breakfast and the weather had dried up nicely. Wasn't looking forward to this session as it's the toughest to date on the plan and wasn't sure if the body was up to it.
Done 1 mile warm-up and then straight into the 200s which felt fine and controlled - only issue was I seemed to struggle to start the intervals - it was like I was a seized up but once I got going I was fine and first set splits were: 39, 42, 41, 42.
Took a 1 minute break for water before the 3 Tempo miles (aim 6:44). First felt fine and controlled and done in 6:30. Sent felt good and hit 6:41. Thought I would be hanging on for dear life for the third one but felt fine, if a little tired over last half mile, and finished it in 6:28 so delighted with that.
Took another 1 minute standing recovery before last set of 200s. Found these tough after the 3 miles but got them done in 41, 42, 42, 40.
1 mile recovery and a fair bit of stretching for a total of 7 miles. All in all delighted with this session as was worried that lay-off would set me back. Will do a lot of foam rolling tonight and am starting to consider doing Dunboyne 5 mile on Tuesday night if I can make it.0 -
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