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Confessions of a never has been.....
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Duanington wrote: »31.03.2016
Thursday continued...
weights and 3 miles recovery ( 8.30ish pace) - couldn't let the shortened run earlier go !
9.4 for the day
Know the feeling I was the same yesterday after my early run but decided against another run dam tapering0 -
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02.04.2016
Friday
AM - 4.1 easy miles into work, despite the heavy rain that was forecast, it was a nice morning for this one. The grass on the coast is perfect running on at the moment too.
PM - run home from work with some extra miles at the end, ran these around the outside of St Anne's ( up into Raheny).
Another nice run, I was tempted to go on but thought better of it
7.5 miles easy
Stretching after
11.6 for the day
Saturday
Back to session time and I had to get up and out early to squeeze this in.
The weather was just about perfect for it though - a lovely, calm , drizzly morning out, after a longer than usual warmup ( 3 miles with some strides), I got started on this in the rose garden in St Anne's.
Planned session 16x400 metres @ 10k pace ( around the 1.26 mark by my admittedly poor maths) - 75 seconds easy recovery
This looks like a pretty meaty session on paper and it was equally meaty in reality. The pace is not as quick as other 400m sessions I've done but the 75 second recovery and volume certainly tested leg strength from about the 10th rep onwards.
I felt strong throughout though and my form possibly even improved as I went through the reps.
reps
1.25
1.26
1.28
1.28
1.24
1.24
1.26
1.27
1.26
1.26
1.30
1.25
1.28
1.26
1.26
1.26
1.25
Lost track of the number of reps towards the end so I just ran an insurance one in case! ( 17 in total)
1.74 miles easy to warm down
11.11 in total for the session
Core\stretching in the PM0 -
Duanington wrote: »02.04.2016
Friday
AM - 4.1 easy miles into work, despite the heavy rain that was forecast, it was a nice morning for this one. The grass on the coast is perfect running on at the moment too.
PM - run home from work with some extra miles at the end, ran these around the outside of St Anne's ( up into Raheny).
Another nice run, I was tempted to go on but thought better of it
7.5 miles easy
Stretching after
11.6 for the day
Saturday
Back to session time and I had to get up and out early to squeeze this in.
The weather was just about perfect for it though - a lovely, calm , drizzly morning out, after a longer than usual warmup ( 3 miles with some strides), I got started on this in the rose garden in St Anne's.
Planned session 16x400 metres @ 10k pace ( around the 1.26 mark by my admittedly poor maths) - 75 seconds easy recovery
This looks like a pretty meaty session on paper and it was equally meaty in reality. The pace is not as quick as other 400m sessions I've done but the 75 second recovery and volume certainly tested leg strength from about the 10th rep onwards.
I felt strong throughout though and my form possibly even improved as I went through the reps.
reps
1.25
1.26
1.28
1.28
1.24
1.24
1.26
1.27
1.26
1.26
1.30
1.25
1.28
1.26
1.26
1.26
1.25
Lost track of the number of reps towards the end so I just ran an insurance one in case! ( 17 in total)
1.74 miles easy to warm down
11.11 in total for the session
Core\stretching in the PM
That looks like a mighty session.
Fcuking envious!
And to think just over a year ago you couldn't run fast enough to keep yourself warm
TbL0 -
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ThebitterLemon wrote: »
And to think just over a year ago you couldn't run fast enough to keep yourself warm
TbL
Ha ha - it was a cold spring last year C in fairness0 -
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03.04.2016
Sunday
Slept like a log last night after a busy day yesterday...after a tough session...after an early start - busy enough day today with stuff to do with\for the kids but I did sneak in a light stretching\weights session after initiating a major cleanup in the house....then sneaking off to leave everyone to it ( gotta get creative with your time peeps
).
Got out this evening to finish off the week with some easy miles, despite the wind and the rain all day, I seemed to time this one to perfection, late evening sunshine,light wind and what seemed like the roads to myself.
A couple of loops around St Anne's ( inside and then outside) took this to a grand total of 8.4 miles @ 7.50 min\miles, just over 70 for the week.0 -
07.04.2016
The 7th of April....2016 :eek: - feels weird and a little scary that we are so far into the year already, I'm still getting used to writing "2016"
Monday
Brought the gear with me to work as usual and ran home afterwards as usual. Legs felt good, had a little more time than I planned on having so I did 6 instead of 4....I'm mad like that :cool:
Spot of stretching and stability \core stuff after
6 miles @ 8ish min\miles ( no watch)
Tuesday
Long run night tonight, brought the gear into work, loaded up the backpack and got going at home time ( after waiting an age to get a signal on my watch) . Dropped the bag off at home and carried on my merry way into St Anne's and beyond.
Possibly overcooked the pace a little on a few miles because I noticed my calf locking up on a downhill stretch coming out of Raheny, not enough to stop me running but enough to make the last couple of miles a little uncomfortable.
Stretching, rolling and pressups after
Longest run in quite a few months
14 miles @ 7.50 min\miles
Wednesday
AM - took it very handy on this one, usual run into work along the coast and into town, the wind was nasty for the first few miles but I got a nice bit of shelter once I got into East Wall. Calf still a little delicate
PM - the reverse of the above! wind blew me home for the last couple of miles basically, I was down for 5+7 today but left it at 4+4 ( or 4.1+4.1 to be precise) to allow for the cranky calf and sessions coming up.
Stretching throughout the day
Thursday
Plan for today was for 8x800s@ 5.55 pace with 2 min recoveries
Got an early morning session of core\weights work in and nipped out to St Anne's at lunchtime for this one.
Ran a little longer than usual for my warmup and through in some strides to wake the legs up a bit and it seemed to do the trick.
In my head I (wrongly) targeted 2.52 or so for each rep....too fast, it should have been closer to 3.00 - which I figured out after the event of course
Anyway, the session went pretty well, worked hard, stayed in control and the wind didn't effect things too much, possibly making me fight a bit too hard once or twice.
Splits
2.40 ( no comment)
2.52
2.51
2.51
2.52
2.54
2.51
2.48
Happy enough with the consistency , even if I did get the target wrong !
10.6 miles in total for the lot0 -
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10.04.2016
Friday
AM - 5 easy miles on the way into work, took the long way to the office ( which meant running away from my usual route for .5 mile, turning around and starting off again!) Took the pace very handy for this and got a good bit in on the grass
PM - 7 miles easy, run home from work, easy pace again...headed to St Anne's to get the extra bit done. Felt a little tired on this, a crappy nights sleep the previous night left me jaded all day and I felt it on this run.
12 miles for the day
Saturday
Planned session:
2 miles easy, 20 mins@6.25 + 10 minutes @ 6.05 ( 4 min rec), 2 miles easy
I was on taxi duty the night before which meant a very late night - rather than get up at my usual early running, I put this off until the afternoon.
The wind was pretty woeful when I did get out so I took to the shelter of St Anne's to get my warmup done ( just over 2 miles) before starting on the faster stuff.
The route was tasty enough for this - one long drag, plenty of bumps, a little downhill and a nasty headwind for most of the 6.05 section - out onto the coast and up the Kilbarrack road, then back into Raheny and St Anne's.
20 minute 6.25 pace section worked out as:
Mile 1 - 6.24
Mile 2 - 6.19
Mile 3 - 6.18
last bit 6.10 pace
4 minutes easy then,
10 minutes @ 6.05 pace
Mile 1 - 6.00
.69 mile@ 5.48 pace
Worked a bit too hard over the 2nd half of the 6.05 section - fighting against the wind a bit too hard and losing focus a little which had me running too hard.
Finished off with a couple of easy miles to bring the total to 10
Stretching and rolling later ( and sleeping)
Sunday
I was glued to the various trackers and boards updates early this morning when an unexpected running window presented itself so I took off to finish the week off.
Felt a little tired in my legs for maybe 2\3 miles but from then on I enjoyed the lot.
8 miles around St Anne's @ 8 min\miles
Weights, core and stretching afterwards . Another good week down, just shy of 70 miles with some tough but controlled sessions
Well done to everyone who raced today, at home and abroad - some really impressive times - its great to see good training and hard work bearing some fruits and there's so much more to come.
Over to the Boston crowd now 0 -
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01.05.2016
Monday
6 miles easy after work - can't remember a thing about this, except that I had gotten out a little earlier than planned so went for 6 easy instead of 4 easy.
No watch, 8ish min\mile pace
Pressups and stretching after
Tuesday
Long run night. Plan was for 14 miles easy again this week. Once again I kept the pace down and enjoyed every step of this one - which is great because I have always struggled just a little on long runs, mentally as much as anything
Usual route with some of the trails and grassy routes around St Anne's thrown in for good measure
14.5 @7.54 pace
Weights, rolling and stretching after
Wednesday
AM - up and out early for this one, got a couple of miles in ( by running away from my work route!) before heading into work to finish the run off.
6 miles easy
PM - Late out of work after a mental day and I was a little tired starting off but really enjoyed this one once I got going.
6 miles easy
Thursday
Session day today
Plan was for 5x800 with 2 minute recovery - target for 800s was 2.40
After a good warmup with a few strides, I got going on this one in the rose garden. The weather was shocking though at times with wind , rain and hail contriving to make this a miserable session.
For some reason this looked fairly handy on paper, it was really only after a chat with Yaboya later in the day that I realised how stupid an assumption that was to make. 800 metres in 2.40 is not easy!
Anyway, I paced the first one wrong, got into it much better after that with just one of the reps being too quick. It was tough going at times with the weather but to be fair, the wind was at my back at times too given the nature of the rose garden so it probably evens out.
Good session, tough but felt strong
800s
2.47
2.38
2.38
2.34
2.39
8.25 for the lot
Weights and core work later in the day
Friday
AM - 6 miles easy before\on the way to work again. Bumped into RedRunner on his way to work - as I ran away from work...before turning around and heading to work :pac:
PM - 6 easy after work, zero recollection of this one !
Pressups afterwards
Saturday
Session for today was
3x8 minutes @ 6.05-6.10 pace - 3 minutes recovery
Up very early for this and straight out the door down to St Anne's - it was f f f f freezing and I regretted wearing the short sleeve top straight away.
Got the warmup done and dusted and took off on the first section, using a loop that takes in quite a bit of trail through the trees in the park. Felt very huffy and puffy for the first few minutes but found a good stride then and kept things at what felt about right. The first split looks a little slow but it didn't feel slower than the rest
After the 3 minutes easy recovery, I got going on the 2nd one, using a loop with more tarmac and less tree cover this time. Tough work into the breeze at times but nothing that wasn't manageable.
Last 8 minute section was possibly the most straightforward as I was well in the zone by the time it came around. The breeze made it tricky again at times but I always felt like I was working hard while in control of things.
1st 8 minute section - 6.20 pace
2nd 8 minute section - 6.04 pace
3rd 8 minute section - 6.06 pace
Finished off with a good warmdown to bring the total to 10 miles for the lot
Weights and core work later
Sunday
Out early again this morning, although I didn't quite make it out early enough to run up and see if there was anyone running from Raheny's clubhouse, stayed in around Raheny \Clontarf before heading into the park - bumped into Dick Hooper here and ran with him for a bit , pretending not to be out of breath ( let him do the talking
)
8.25 easy miles for the lot
Good week down, an easier week ahead now leading into a 5k race next weekend and the 5 miler in Terenure the week after
Pressups\stretching after0 -
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