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ultrapercy

June 19

2.08 milw w/up15:13(7:20p) 1.75 c/dn 13:43(7:50p)

2miles 3min jog recovery (6x2 mins off 1min jog) 5:30 jog min recovery 2 miles

10:47(5:24p) 6x2 min paces 4:52 4:55 4:57 5:04 5:00 5:17 11:12(5:36p)

The session was done on grass on the training pitches of McHale park with the warm up and cool down on the road to and from there.
Legs still felt tired but Im happy with this session particularly considering there was a strong breeze to contend with.

ultrapercy

June 20

6.46 miles 46:52(7:16p)
easy recovery run, followed by 60 mins of stretching, core and strength work.

ultrapercy

June 21

1.43 w/up 10:34(7:23p) 4x1mile 1.43c/dn 10:34(7:23p)

4x 1mile 5:24 5:19 5:13 5:14 (80 sec recoveries)

45 mins stretching core and strength work.

I deliberately held back a little on this session because I was tired. Working till 2am last night so didn't want to dig too deep.They were tough enough but not a max effort.
A couple of weeks ago under the same circumstances I would have passed on or abandoned this session but I seem to have the bite back now.

ultrapercy

June 22

Enniscrone 10k

34:08(5:28p) 1st

4 mile w/up 28:00(7:00p) 3.5mile c/dn 27ish(7:40p)

Tough course and windy weather made this a testing outing. Felt strong all the way and ran a negative split of 17:20 16:48.
I had company up to 3k as a good local young lad was with me. He started to drop off me then but held on for a pb 35:22 which for a 17 year old in those conditions shows some potential. Well done to him.
Legs were full from the weeks training so Im happy with this comfortable effort.
Back to back 70 mile weeks and Im back in the swing of it again I think.

ultrapercy

June 23

Rest

June 24

6.12 miles 41:10(6:44p) on grass started easy and built up the pace gradually.
30 mins core/strength

ultrapercy

June 25

1.46 mile w/up 10:43(7:22p) 6 miles 34:12(5:42p) 2.32 miles c/dn 17:23(7:29p)

Couldn't face speedwork today so did this tempo ish effort. Got progressively faster as It went on finishing up with a last mile of 5:36. Felt good and realy enjoyed it. Only another 20.2 miles at the same pace and theres my 2:2x marathon!!!
Sunshine is realy helping with the motivation, long may it continue.

ultrapercy

June 26

9.17 miles 1:02:21(6:48p)

40 mins stretching/core/strength

ultrapercy

June 27

11.6 miles 1:17:03(6:39p)
Most of this was on grass, inc. 6 miles 36:42(6:07p)
Was supposed to do a session today but energy levels were low so didn't want to overdo it.

ultrapercy

June 28

6.46 miles 48:44(7:33p)

June 29

7 miles 46:19(6:35p)
40 mins stretching/core/strength
lot of booze at a friends wedding so surprised at how good I felt on this one.

June 30

Snugboro FC 5 miler

27:51 1st
3.5 mile w/up 24:00(6:55p) 2 mile c/dn 8:15p

The first 3 miles of this were extremely hilly and into a strong wind. The last mile and a half was very fast down hill.Splits 5:51 5:52 5:52 5:18 5:03

June Total 265.5 miles
year to date 1538 miles
days ran 28/30
year days ran 161/181

ultrapercy

July 1

9.17 miles 1:02:01(6:46p)
45 mins stretching/core/strength
17 weeks today!!!!

ultrapercy

July 2

9.17 miles 1:00:13(6:35p)
45 mins stretching/core/strength

same run as yesterday,just a little quicker.

Krusty_Clown

Meant to ask you about your pre-race warm-ups... How do you decide how long they should be? Miles/time/or just until you feel right?
Last few races I've done, I've been stiff as a board for the first mile or so, so it would suggest that I'm not doing enough (typically 10 mins or so).

ultrapercy

Krusty_Clown wrote: »

Meant to ask you about your pre-race warm-ups... How do you decide how long they should be? Miles/time/or just until you feel right?
Last few races I've done, I've been stiff as a board for the first mile or so, so it would suggest that I'm not doing enough (typically 10 mins or so).

I do long warms both for sessions and races. Its become a (bad) habit now and the shorter the distance the longer the w/up is. I usualy do 30 mins (3.5 -4 miles) progresively faster finishing under 6 min mile pace. It makes long sessions very long and adds on time but its in my head now and is hard to change. Ive been experimenting with shorter w/up lately but old dogs and new tricks.
Well done in Ballinlough, nice few bob too. My 2 club mates were 1 and 2 in the womens race they said conditions were tough.

ultrapercy

July 3

1.45 mi w/up 10:43(7:23p) 3mi 2mi 1 mi 1.56 c/dn 11:16(7:13p)

3mi 16:25(5:29p) .5mi recovery 3:25
2mi 10:46(5:23p) .34mi recovery 3:37
1mi 5:21

30 mins stretching/core

Aimman

Little birdy tells me you're joining us in SixMileBridge on Sunday?

ultrapercy

Sixmilebridge??? No, not me. Whats happening in SMB?

Aimman

Ah, matter of mis-identity. Thought you were signed up for one of the marathons in SixMileBridge on Sunday. My Bad

ultrapercy

Aimman wrote: »

Ah, matter of mis-identity. Thought you were signed up for one of the marathons in SixMileBridge on Sunday. My Bad

oh sorry I know what you mean now, the penny has dropped! Best of luck, its a savage undertaking.

ecoli

ultrapercy wrote: »

I do long warms both for sessions and races. Its become a (bad) habit now and the shorter the distance the longer the w/up is. I usualy do 30 mins (3.5 -4 miles) progresively faster finishing under 6 min mile pace. It makes long sessions very long and adds on time but its in my head now and is hard to change. Ive been experimenting with shorter w/up lately but old dogs and new tricks.

Personally I find that my body needs the longer warm up to fully loosen out myself especially on sessions otherwise I find that the body ends up taken a rep or two to get fully going.

I remember being advised also about the progressive nature of the warm up to get the body properly prepped although its one aspect never had to confidence to tryout as I always was afraid of it taking away from a session

ultrapercy

ecoli wrote: »

Personally I find that my body needs the longer warm up to fully loosen out myself especially on sessions otherwise I find that the body ends up taken a rep or two to get fully going.

I remember being advised also about the progressive nature of the warm up to get the body properly prepped although its one aspect never had to confidence to tryout as I always was afraid of it taking away from a session

Thats right, although Ive started to use the first rep as a throw away rep, kind of part of the warm up. Im not sure if this is a solid training method or me just being a big chicken and outting pain on the long finger.

July 4

6.45 miles @6:53p

45 min stretching/core/strength

ultrapercy

July 5

5.4 miles @ 7:11p
45 min stretching/core/strength

easy run today,8k race tomorrow on a decent course so no excuses and Im looking for a positive performance in this one.

ultrapercy

July 6

Headford 8k 26:08(5:14p) 2nd

4.5 mile w/up 32:00(7:05p) 3 mi c/dn 25:22(8:27p)

I was 2nd in this race by 10 seconds that I gave up early on. Im still not digging deep enough to find answers when the hard questions are asked. I seem to be settling for the safer option rather than pushing my limits, hopefully Il get there but Im not there yet. All that said I was beaten by the better runner on the day who ran a well measured confident race. The course was lumpy enough but plenty of good running too, over all Id say it was a fair course. It was certainly fair to my other half, Sarah who won the womens race in yet another pb of 31:11. Shes on what must be a world record pb run, I remember what that's like but only just.
A real old school race, in the best possible sense. Plenty of atmosphere and everything as it should be for a race. Well worth 20 euro with all monies raised going to charities.
Splits in miles cos I forgot to set Gary Garmin to ks 5:09 5:12 5:23 5:18 5:10 Halfway 12:52 13:16.
Not "The" positive result I was looking for but certainly not a negative, Il call it a push.

ultrapercy

July 7

15.08 miles 1:47:13(7:07p)

very enjoyable run, started very easy but was going well inside 7 minute mile pace for the second half.

ultrapercy

July 8

9.18 miles @7:05
40 min core/stretching/strength

legs a bit tired today but the sunshine and heat are really energising. I know a lot of people find it hard to run in heat but we get too much gale force wind and hail stones to be complaining about a few rare days of sun.

jfh

Have to agree,its been a windy aul spring. At least one can go early morning to avoid the heat.

ultrapercy

July 9

11 miles 1:17:29(7:01p)

most of this on grass. I had planned to do a session but the legs felt banjaxed. Its a strange one cos I was up for it but my legs wouldn't play ball. Maybe heat is taking a toll or maybe not recovered from weekend race and longish run. Anyway not to worry, Il see what Wednesday brings, maybe need a day off.

ultrapercy

July 10

2 mile w/up to gym with backpack 15:34(7:38p)
3.04 miles 20:35(6:47p)
3x 1mile 5:21 5:14 5:20 71 sec 86 sec recovery
3.26 c/dn 21:52(6:43p)

45 mins strength work

I had to cut this session short due to heat. Out at mid day and it got very warm by 1pm and it took its toll. Would have liked to do 5 but think I took the sensible option considering I didn't have water with me. Any 11.5 miles for the day isn't too bad.

ultrapercy

July 11

3.34 mi w/up 24:26(7:20p)

800 3x400 800 2x400
2:23 70 69 72 2:26 72 69 recoveries 80sec after 800, 40-45 sec after 400
2 mi c/dn 14:50(7:22p)

another butchered speed session, cut his one short cos I actually felt it was dangerous. I started to feel a bit weird and needed to cool off. Apart from the heat tho I felt great.
stretching/core

ultrapercy

July 12

6:46 mi 47:42(7:23p)
30 min stretching/core work

July 13

2.05 mi to gym with backpack 16:27(8:03p)
1.87 w/up 12:57(6:56p)

11.5 mi 1:07:20(5:51p)
inc: 4 mi 22:38(5:40p) 4:38 jog recovery
3 mi 16:45(5:35p) 3:53 jog recovery
2 mi 11:00(5:30p) 2:55 jog recovery
1 mi 5:23

.94 mi c/dn 7:03


so a total of 16 miles today. Much cooler today than recent days and this session went well. Felt strong and relaxed all through, would liked to have picked it up for the 2 mile and 1 mile efforts but didnt have the zip.I feel Im coming into some good form now.

ultrapercy

July 14

20.75 miles 2:18:45(6:41p)
started easy with first 9 miles at a slowish pace. Then I did a 10 mile progression run in 60:11 starting at 6:18 and gradually working down to 5:52.
Legs felt a little unresponsive after yesterdays session and a tough high mileage week in general. All things considered Im happy with the way it went.
Didn't take on any water during this session despite the heat and it didn't bother me at all. Drank plenty when I got home.