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Jack Daniels kicked my ass again last night
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career_move wrote: »Oooh Mr Moderator now is it????
It's deadly and true about the free supply of coke too!! I get lots of shiney buttons to play with too
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Week 7 Q1 Session 2mile E, 4 x 1,200mtrs Intervals, 2 mile E
First of two sessions in two days and this is where the plan starts to bite. Was in Dublin with work early so didn't get out until 4 pm and it was damn hot out.
2 mile nice and easy warm-up at 8:15 pace and then into the session. Target was 4:32 for the 1200mtrs and then 3 min jogs between them.
First rep was done in 4:25 which was a tad too quick especially as it was very warm. Done 600mtrs in the 3 mins and then straight into 2nd interval. Was a bit more controlled and was done in 4:29. Next 3 min jog (600mtrs again) went very quick and was into the third and this one started to hurt but was happy with 4:30. This was followed by the quickest 3 mins ever (600mtrs) before the last rep. Felt ok for first 400mtrs but it was very tough over the last two laps and when I finished there was nothing left in the tank. Very happy with 4:31 though.
Took a 2 min standing recovery and got a lot of water on board before doing a nice and slow 2 mile recovery at 8:35 pace.
Delighted with this session but can definitely feel the increase in intensity of the plan - no idea what I will be like after tomorrow's which has 4 x 1 miles at threshold pace :eek::eek:.
Total: 8 miles0 -
Week 7 Q2 Session: 1 mile E, 4x 1 mile @ T pace, 2 mile E
Was dreading this a wee bit after yesterday's session but got out nice and early to do it as I'm off on my holliers for 10 days.
Pressed for time so just done 1 mile warm-up and then into the threshold miles. First was a bit on the quick side @ 6:35 (aiming for 6:44). 1 mile walking recovery and then 2nd mile @ 6:38 and another 1 mile recovery. Third mile was my best and most controlled and was done in 6:42. Last mile was tough and last half mile was up a steep drag and took a lot out of me but delighted when the watch beeped and seen it was 6:43.
2 mile easy jog and the job was a good one.
Will keep up the running when I'm on holidays - hopefully plenty of beach running :cool::).
Total: 7 miles.0 -
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Just back from the holidays so first chance to update in a while. Was in the perfect place to run with loads of trails and marked ways - no excuse really and missed very few runs from the programme. Still got loads of drinking and other holiday pursuits done too.
Saturday 14th June: 6 mile @ 8:25 pace
Our neighbours in the campsite were fellow runners and had a lot of good suggestions for routes from their previous visits so picked a local trail that followed the coast. Done 3 miles out and then turned back - kept the pace nice and slow and also threw in a few sprints on the beach to finish it off. Enjoyed this and the scenery was fantastic. Was about 20 degrees at 7 am doing this!!
Sunday 15th June: 11 mile LSR @ 8:15 pace
Followed the same route as Saturday for this and started at 6 am to avoid the heat and just extended it further and scenery got even better - was a mixture of cycle paths and forest trails. Was stopped by a french guy on mile 6 who had little english and was lost so after lots of attempts with my mediocre grasp of french managed to figure out that he had gone back to a campsite with a girl the night before - lost his phone, wallet and shoes in the process and had no idea how to get back to the campsite his mates were staying at. He ended up running with me for a mile or so as I had seen a big signpost listing all the campsites in the area and giving directions. Broke up the run if nothing else:D and to be fair we both were very amused by the whole thing. Followed the run with lots of playing on the beach with the kids which must count as cross training!!
Weekly total: 41 miles
Monday 16th June: 5 miles @ 8:25 pace. Done this one mid morning and it was a lot hotter and tougher. Kept the pace nice and handy and took a different route in the other direction along the coast. Also found a nice flatish route with a good surface for the weeks sessions.
Tuesday 17th June: 5 miles @ 8:18 pace. Same route as Monday but got out a lot earlier so was a good bit cooler. Decided to mix things up as had a lot of driving planned for Wednesday so knew running wouldn't be possible so done the last mile in 7:15 pace and enjoyed the increase in speed - legs felt fantastic.
Thursday 19th June: 5 x 1km @ interval pace with 400m jog recoveries: As was getting my runs in decided to stick to Jack D plan so got out at 6am to get this done on the flatish route I had found Monday. Done 2 mile warm up along the beach and into the session - was really humid and knew this would be tough - decided to focus on effort and form and not to obsess about hitting target time (3:51). Manged to get all on or under the target so delighted with that but found it really tough - mostly the humidity and the fact that I was running it on the road rather than the track - splits were 3:42; 3:44; 3:45; 3:48; 3:51. Rewarded myself with a few pints watching the England game and then a few more pints after meeting a guy I hadn't seen in about 15 years who was also on holidays in the same campsite.0 -
Continued...
Friday 20th: 3 miles Threshold; 4x200 with 200 recoveries - Total 6 miles. Was a bit the worse for wear after previous nights beers so waited until evening to get this done. Done 1 mile warm-up and then into the 3 miles threshold - target was 3:45. It was absolute torture and found it really difficult to run at a consistent pace - was all over the place on first mile in particular. Not helped by the route which was up and down and had a very poor surface - still definitely hit the effort bit - splits were 3:49; 3:51; 3:47 so not too bad
. Followed this with a 3 min standing recovery and then done the 4 x 200mtrs and all were between 41 and 43 seconds so happy with that. Total 6 miles
Sunday 22nd: Was wrecked after the trip home so decided to hold off on LSR until tomorrow so done 5 miles this evening at 8:28 pace.0 -
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Agree with what Quirky said; does JD schedule have those workouts loaded up like that?
Appreciate the feedback and no problem with the directness at all DrQ.
Yes on this week of the JD 1k reps were on Wed (i done it Thurs), LT on Thurs (I done it Friday) and 10 m @ MP on Sun (I done it Monday) so i followed the plan (just one day behind).
I am aware that this is the really intense phase 3 of the schedule but to be only able to do 1.5 miles at MP is worrying - will stick to easy running for next few days and see what the story is. Or maybe this plan is too tough for me
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6 Mile easy with 5 x20sec strides:
Was starting to feel as chest had cleared with 3 days of antibiotics so headed out early this morning and felt like a new man. Felt nice and comfortable running and weather was a lot cooler than of late. Average pace was 8:26 and threw in 5 x 20 second strides @ 5k pace over the last mile.
Will do another easy run tomorrow and get back to the plan next week.0 -
Castle Saunderson 5k
Last minute decision on Friday evening to do this. As the club was involved in the organisation i decided to give it a lash. Last year I ran the same race in 20:01 - it's a tough course over forest trails and has a few killer hills on it.
Was nice and fresh going into this and the aim was to sneak under the 20mins. Met a few club-mates beforehand and done a mile warm-up. It was very hot out there too. Two of the club-mates and myself who are usually fairly close in races ended up in a group on our own after the first half mile. First 500metres is downhill and a lot of people flew off and got burned badly so it was a while before the race settled down. First mile was the least hilly and under the most of the forest cover and was the quickest mile @ 6:17.
Second mile was over tougher terrain and the surface wasn't great in places and had a few hills so while I was finding it tough mile two was 6:35. The two club-mates were beside me all the way at this stage
Mile 3 was nasty and a lot of it was out in the full sun and featured a small hill which one of the clubmates who didn't know the course assumed was "The Hill" we were warning him about and flew off ahead after it. He soon hit the second or real hill started and myself and the other club-mate crawled past him near the top. I myself was left behind near the top as the other club-mate put the boot down. Mile 3 was 6:40.
Tried to reel in club-mate over the last .2 but couldn't do it and was beaten by 4 seconds with a finish of 20:11 and 11th overall.
Initial reaction was a bit of disappointment but knew I had given it everything and was in a race with others rather than the clock but did spend most of the day dealing with the doubts that I'm slower than last year with losing the 10 seconds and am going backwards over the last 4 to 5 races.
Will stick with the plan I am on until the eighteen weeks are done and hopefully it will all come together in the next nine weeks or so.
Done a long warm down run to stop legs from seizing up so total miles was 6 for the day.0 -
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End of June report
Funny month in many ways. Happy with the mileage especially with missing a few LSR's and a few days. Delighted to get so much running done when away on holidays and I really enjoyed my running in France. Chest infection when I came home put a wee bit of a dampner on it though but thankfully it's cleared up now. Just the one race and while I didn't get the result I wanted it was a useful session to get in.
July targets are to hit 150 miles, finish Part 3 of the JD plan, do a 5k(haven't picked one yet - possibly a parkrun) and a 10k race (Fingal 10k??), do two core sessions a week, clean up the diet (gone to pot between holidays and world cup beer:rolleyes:). - Quiet month planned so
Month|2013|2014
January|57|177.2
February|78|87
March|87.45|148.25
April|125.7|120.5
May|117|94.45
June|105|144.5
July|125.5|
August|125.5|
September|112.5|
October|160.5|
November|148|
December|144.5|
Total|1386.65|771.9
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Week 9 Q3 Session: 2 mile Easy, 5X 1T, 6 strides and 1 mile easy:
Up with the lark again for this and was on the road by 5:30. Glorious morning too which helped. Nice and easy 2 mile warm-up @ 8:15 pace got the ball rolling and then done a fair bit of stretching. Target T pace was 6:44 and plan had 1 min rests between the T miles.
First was done in 6:31 - got a little bit carried away
. Rest were 6:38; 6:39; 6:39 & 6:37. Was delighted with these and felt good and strong and was comfortably tough. 1 min rests went way too quick though!!
Done 6x15 second strides and 1 mile easy home @ 8:14 pace
Total - 8 miles and all done and dusted by 7 am :cool:.0 -
Week 9 Q3 Session: 2 mile Easy, 5X 1T, 6 strides and 1 mile easy:
Up with the lark again for this and was on the road by 5:30.
First was done in 6:31 - got a little bit carried away. Rest were 6:38; 6:39; 6:39 & 6:37. Was delighted with these and felt good and strong and was comfortably tough.
Total - 8 miles and all done and dusted by 7 am :cool:.
Great times and consistency for those intervals, especially given the time of day. Really wakes you up.0 -
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6 mile with 7x 20 sec strides:
Was feeling fairly sluggish heading out the door for this this morning - got a bit carried away with the wine last night. Was zoned out and wasn't checking the watch so surprised when I seen that the average pace was 7:52. A tad on the quick side but felt like easy effort so not too worried. Threw in 7 x 20 second strides on the last mile. 0 -
6 mile with 7x 20 sec strides:
Was feeling fairly sluggish heading out the door for this this morning - got a bit carried away with the wine last night. Was zoned out and wasn't checking the watch so surprised when I seen that the average pace was 7:52. A tad on the quick side but felt like easy effort so not too worried. Threw in 7 x 20 second strides on the last mile.
What is the name of this wine? might try it if I can get a session like that done0 -
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ha ha pour me a glass while you're at it:D
Just poured myself another glass of it - that's the end of the bottle :pac:. Although there are another 19 bottles - it's very nice wine (Cotés du Rhone) that I brought back from France. And I did resolve to give up world cup beers in July:D 0 -
12 miles with 10 @MP.
Seeing as I had a great week running and the legs were feeling good the last few days in spite of two back to back sessions, I decided to do take 2 of the 10miles @ MP that I had to bail on the week before last. Set the alarm for 6 o'clock to have the porridge and allow it to settle and eventually got out at 7 o'clock. By a half a mile in I was already hitting MP (7:15) so decided to go with it and leave the warm-up at 1/2 mile.
First few miles felt great and the pace was nice and comfortable. Noticed that it was getting quicker over the next few miles but didn't feel uncomfortable so went with it. I did get tired over the last two miles but pace was still good and felt I could have done a few more miles at MP pace.
Done 1.5 mile cool down and felt fantastic after this and really glad I got it done. A nice wee confidence booster and learned two good lessons from this:
1. Sometimes I psych myself out before a session - I build it up into something nearing impossible and then it becomes a self fulfilling prophesy. Today I just relaxed and decided this was getting done and if it didn't it wasn't the end of the world.
2. Focus on effort rather than pace - I don't have to constantly check the pace and maintain the exact pace I am aiming for every second of the session. Today I relaxed about the pace and went with how I was feeling and concentrated on form and it definitely made this feel easier.
Splits for MP bit were:
7:15; 7:14; 7:12; 7:14; 7:14; 7:08; 7:08; 7:08; 7:07; 7:08
Overall delighted with this and rounds off a good weeks work.
Total weekly mileage: 43 miles.0 -
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AuldManKing wrote: »Great session yesterday - 10@MP is great going for early July.
sandbagging?
Thanks AMK - yeah nice wee confidence booster - If I could put a few weeks like that together would be nice.
I'll hold my hands up to a lot but definitely not sandbagging!! Have you seen my recent times!!:D 0 -
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5.5 miles with 8 x20 sec strides:
Was absolutely wrecked from all the early mornings so treated myself to a lie in this morning. Got out at lunchtime instead. And after bragging at tea break this morning that I hadn't got rained on in months while out running - yep you guessed it, I got soaked to the bone. :rolleyes:
Enjoyed this as I do it on a nice loop close to work and the run was over before I knew it. Threw in 8 x 20second strides on the last mile.
While legs felt fresh and this felt very easy, average pace was 7:47 so gave myself a bit of a talking to after this and will make a conscious effort to keep these easy runs at a slower pace so as not to risk injury. 0 -
Week 10: Q2 Session: 4x1200mtrs
A rare straightforward session in the plan - normally have to write the session on a post-it or the back off my hand to remember it.
Got out nice and early to a lovely morning with a nice light breeze- just about perfect for running. Done a nice and slow 2 mile easy to warm-up.
Target for the 1200mtrs was 4:36
Splits were as follows:
4:34 - Happy with this as felt the first 200mtrs I was sluggish and not fully awake
4:31 - Definitely awake now - felt good.
4:30 - Buzzing as I realised the session was over half done.
4:32 - Nice and controlled and form was good.
Recovery was 3 min jog between reps (worked out at 600mtrs or 8:00 pace)
2 mile cool-down and was back home to wake the house for the day. Very happy with this session as felt comfortable and it's a nice feeling to think I could have done at least one more rep.
Will be back to writing tomorrow's session on a post-it.
Total: 8 mile0 -
Week 10: Q3 Session: 1mile E, 1 mile T, 2 mile T, 1 mile T, 4 x 200mtrs, 1mile E.
Extra time in the match last night meant there was no way I was getting out of the bed at the crack of dawn for this, so waited until lunch time to get out. Was a wee bit achey from core session last night all morning - I may have got a little carried away.
Done this on the hard shoulder of the main road so not as flat as the track and I find it harder to judge the pace on the road than the track.
6:33 so too fast and pace was all over the place. Took the prescribed 2 min recovery before 2 mile T - First mile was a bit up and down with the pace so not surprised to set it @ 6:31. Second was 6:48 and was on the hilliest part of the route. Had 1 minute recovery (quickest minute ever) before last mile T and this was the most controlled - last half mile was tough as was into the wind and rain so very happy with 6:41.
Took another 2 min recover before the 4x200 @ R pace with 200 jog recoveries. Felt comfortable and all between 40 - 42 pace so delighted with that.
1 mile recovery @ 8:05 pace for a total of 7 miles. Followed that with a bacon sandwich and a bowl of coffee. 0 -
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. But at least it explains Monday's miserable effort 
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