Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Its about Time
Options
Comments
-
-
RunningKing wrote: »Saturday 27th - Rest Day! - Made a trip to AK and got myself a pair of Brooks ST5, nice and light, but plenty of support.
I should be on commission from brooks
0 -
-
-
RunningKing wrote: »
I've been to see someone about it and have been given stretches etc but like all things 'stretchy'.....it only sometimes gets done.
My stretching regime consists of reaching into the back of the fridge for a cold can
0 -
Advertisement
-
-
-
-
-
-
Advertisement
-
RunningKing wrote: »Month|2011|2012|2013
January|18|17|133.1
February|15|80.3|121.2
March|20|88.3|147
April|40|66.1|0
May|44|105.2|0
June|50.1|122.6|0
July|56.1|60|0
August|122|129.6|0
September|125.1|184.8|0
October|126.2|126.2|0
November|23|54.3|0
December|38.5|87.4|0
Total|677.8|1122.2|401.3
but my focus will be to;- Do 1 run of greater than 14 miles.
- Develop more speed endurance with 3x2m training run
- Run 1 Park Run as a tune up for 10k run.
- achieve sub 40 in KClub on April 20th.
- Do 1 week of easy running following 10k race - no sessions
- Start HM training plan last week in April
- Am away a bit, so will be delighted to do 130 miles of running in April
Looking at my April focus - lets see how I done:-
Greater than 14 miles :mad:
3x2 training run - I done a 3x3k (1.86m)?
run 1 park run 
Sub 40 at KClub :mad: :mad:
1 week of easy running after kclub - (the KClub was an easy run) :mad:
Start HM training in March :mad:
130 miles for month - I finished on 129.3 :eek:
Despite being away for the bones of 2 weeks, the milage was good.
For May my focus will be:
* Nail a sub 40 10k. 2 Possible attempts(I've only ever done 2 10ks inc KClub)
* Finally begin HM training plan on 6th May.
* 150 miles
* Longest run of 16 miles
* Do at least 1 5k (Tues 21st)
* Finish my 2nd Paper for MBA due 1st June :eek:
Happy Running!0 -
I would suggest (respectfully of course) that if you wanted to get the full benefit of a recovery run that your 7.46 average pace might be a touch quick. Generally the rule is at least 2 mins slower than your 10k pace so assuming you are in sub 40 shape, that's 6.26 pace + 2 mins: 8.26. It's good to do these things by feel of course but that figure just jumper out at me a bit. 0
-
-
-
I would suggest (respectfully of course) that if you wanted to get the full benefit of a recovery run that your 7.46 average pace might be a touch quick. Generally the rule is at least 2 mins slower than your 10k pace so assuming you are in sub 40 shape, that's 6.26 pace + 2 mins: 8.26. It's good to do these things by feel of course but that figure just jumper out at me a bit.
Thanks PConn - When I do recovery runs, I dont generally look at the watch and just go by feel.
Maybe I need to look at the watch more.
Comments and advice appreciated.
This ain't no back slapping log. :P0 -
RunningKing wrote: »Thanks PConn - When I do recovery runs, I dont generally look at the watch and just go by feel.
Maybe I need to look at the watch more.
Comments and advice appreciated.
This ain't no back slapping log. :P
So in summary;
• Run slower during recover runs
• Run faster during races
Nothing to it really 0 -
-
-
RunningKing wrote: »Recovery Run Report
Wednesday 1st May
Context:
It had been a while since I had done a proper 'Recovery Run' and I had some feedback that I was going too fast in these things.
Generally I dislike recovery runs - I find them too difficult to keep the pace consistent.
Some of the more experienced guys on here seem to manage to hold that pace well enough.
just by chance there was a 'Recovery Run' going on in my local park today. I though here was the chance to go 'Post 8:30'.
Prep:
I knew the pace would be difficult to hold, so I threw on a base layer and used a heavy pair of Mizuno's in order to help with the pacing.
Plenty of water before hand along with a Banana sandwich would keep me fueled.
I arrived in good time, looked around for 2 seconds for some Boardsies, no one there, I guess this wasn't on their radar.
Plenty of dogs & walkers abound - so there'd be some pacemakers for me. In thinking this, I realized I had no pace band, so the Garmin would have to do.
The Recovery Run
I set off at a good pace (8:40) - the legs shuffling along, my 4 legged companion shot off ahead of me in anticipation of what lay ahead.
By the mid point of mile 1, the pace got tough and I slipped to an 8:20 - still overall pace was on target.
Mile 1 finished off at 8:27. Off my pace.
Mile 2 was similar - I changed tactic during this by going off course in order to slow me down and ran on Grass. Mile 2 came and went at 8:29.
As I approached the start of Mile 3, I wiped the non existent sweat from my forehead, despite the pace, I was lapping the walkers.
Then it happened. I knew I'd suffer as a result.
A pretty girl ran past me. NOOoooooo! - I was going so well, my pace was consistent. I had a choice to make.
I chose keeping the pace - I did speed up slightly for about 2-3 mins - then I watched her disappear into the distance. All for the greater cause.
Mile 3 was a disaster as a result: 8:14
I vowed to keep mile 4 in my target timeframe. Again keeping it on grass, passing the walkers. I can do it. The lungs screamed at me to speed up, but I wouldn't do it.
Mile 4 came around in 8:34.
I was 0.5m from the finish line. The legs were heavy with the plodding, the heart wasn't beating strong and the sweat was mildly encasing my brow. I pushed on......at each step, my head was shouting STFD......nearly there........I could see the finish goal post ahead......230 meters...........I slowed.......walkers were now overtaking me, YES i cried..........stopping to pat the dog, the watch was on Auto pause....yes........must keep going......the legs moved one step at a time.
Then there it was - I was done - that last 0.5m done in 8:29 pace.
Overall 4.5m at 8:27 pace - not quite a PB - If I look back at my logs, there were some runs in 2011 that were done in a 'better' time - 9:00's and such like that.
Overall a good experience - I missed my target, but as Rhianna sings "I found love in a speedless pace" - I'll be back to conquer more recovery runs and capture that elusive 'Post 8:30'.
:-)
How to make a recovery run sound interesting, excellent. 0 -
-
Advertisement
-
-
Context:
I've only done 2 10ks in my life, the 2nd one was the BHAA KClub race where I stopped for a while and plodded to the finish.
My times suggest I can do a 38:50 10k, so my aim today was initially to banish the demons from the KClub and give it a good bash to break 40 minutes.
Pre-Race:
Found parking easy enough in Clontarf, with over 1 hour to spare and jogged up to get my race number.
For a moment I thought that I'd stumbled into the ticket sales area for a One Direction concert as the queue was amazingly long. 35 mins later I was told my race number and told to join another Q to actually get my race number!!
Finally got my race number and went to the loo - another bloody long Q.
Went to get my goodie bag and T-Shirt, another Q, only to be told that there were no T-Shirts left. At this stage I was beginning to boil over!
Following that I went to the bag drop area, guess what, a huge Q for the bag drop area - time was against me and I didn't have a warm up yet with 10-15 mins to the start. I jogged back to the car and left my bag there and went to the start line.
If this had been a big massive race with '000s of entries, I'd understand, but there were only a few hundred running. I think with a very small bit of organisation, it would have been better for everyone - everything seemed to be congested to one small area - I don't blame the people working there, but someone organised it in an ar$e about face fashion.
Deep Breaths......
Race
I had seen the start of the 5k and it was very congested, so I'd need to get near the top of the start line to avoid the weaving in and out.
As I was in the pen (near the top!) I spotted MisterDrak making a cheeky side entrance.
Off went the gun and off we went - the wind was with us for the 1st 5k - didn't seem that forceful at this stage.
I introduced myself to Drak and we had a chat for the 1st few K.
We were chatting about strategy, would it be better to hold the pace back or better to bank some time in anticipation for the beach section of the race?
For me, my strategy was to run 6:20ish all the way through.
Mile 1 was very comfortable - but very quick - maybe the wind was a factor after all. Despite my efforts to slow down, mile 1 was 5:55. So much for 6:20.
Really tried to slow it down on mile 2, the legs felt good, the breathing was controlled. At this stage I was in 12th place, with a group of 4 ahead and I was in another group of 4.
Mile 2 was 6:12 - happier with the pace.
The 3rd mile was again fine and controlled, this is where the wheels came off for me at the KClub, but I felt good & strong now.
Drak was slightly ahead of me, that was ok - still in 12th place.
Mile 3 was 6:20 - bang on target and I hit 5k in 19:07
We were now off the Clontarf road and heading for Bull Island, the groupings were still the same. As we came onto the beach, the sand was soft for a few meters and there was an additional change in the course layout that threw me.
Mile 4 was 6:23 - slightly slow - but still felt strong.
We turned the corner to go back down Bull Island and Holy Mother Of God, I think someone had turned on the largest electric fans in the world - it was like running in a wind turbine.
I pushed hard, but it felt like we were hardly moving, I was putting in possibly twice as much effort now but getting nothing in return.
I noticed the pace on the watch slip to 6:30 - 6:40 - 6:50 - finished that mile at 7:05 :eek:!
At this stage I knew sub 40 wasn't going to happen, there was still a KM or so on the beach before we turned onto the bridge.
Kept plugging away on the beach, was trying not to look at the watch, but at one stage I was running at 7:30 pace.
The groupings were getting fragmented at this stage as the wind was taking its toll.
We turned onto the bridge and any anticipated relief I thought I might get was gone - the wind was a strong as ever even though we were going in a different direction. Damn cross winds!
I tried to pass Drak on the bridge - thinking I could get close to 40mins, but I had nothing left. Drak came back at me and breezed by. I swear I could hear him smirk :pac:
Mile 6 was a very difficult 7:18 - In all my race planning this week, I had not anticipated a wind that strong.
Approached the line and just as I was crossing it, the time counter was blown down - nearly killed me (ok, I exaggerate).
2nd 5k was 21:40
Finished in 40:53 - official time.
Thought I'd be disappointed, but was actually happy with the overall run, the KClub demons were wiped and I had a new PB.
Met MisterDrak at the end and we had a chat with the guys in 1st and 2nd. Guy who won it done it in 36:29 with 2nd place in 39:20 - so not many went sub 40. (edit: only 5 went sub 40)
Jogged back to the car with MisterDrak - 2m warm down.
On a different course, that 40:53 would have been 39:53 or even 38:53.
Happy with the time. a PB is a PB is a PB, all day long.
And even happy as I think I finished in top 12 (tbc). (edit: finished 9th ) 0 -
-
RK,
Great to finally meet my equal in all things running , PB's, paceing, logname, park run times, 1000 miles challange...
We did have a good "ding dong battle" for most of the race, and I dont think I would have run as well without you on my tail for all of it.
Great race report also, i better sharpen my pencil and get scribing...
PS, the wind was much worse than you mention in the report 0 -
-
MisterDrak wrote: »RK,
Great to finally meet my equal in all things running , PB's, paceing, logname, park run times, 1000 miles challange...
We did have a good "ding dong battle" for most of the race, and I dont think I would have run as well without you on my tail for all of it.
Great race report also, i better sharpen my pencil and get scribing...
PS, the wind was much worse than you mention in the report
I see we both came 1st in our age category! Something else in common.
Let me know when you're doing a 5k again......I smell a smack down!0 -
-
-
-
Advertisement
-
Advertisement