A Slow Journey to Faster Times

yaboya1

statss wrote: »

nice splits - do you still have another level up to master, 160BPM, that would be the last one yeah?

155 is next. I think 160 would be my HRMarathon if I'm trained properly by then.

statss

yaboya1 wrote: »

155 is next. I think 160 would be my HRMarathon if I'm trained properly by then.

savage, you'll be hitting 6:XX very comfortably so when you move to the next level.

ecoli

Very solid progression YB, great to see the results come through after a few shaky sessions, a testament to your focus and determination

yaboya1

ecoli wrote: »

Very solid progression YB, great to see the results come through after a few shaky sessions, a testament to your focus and determination

And to the good advice I receive here.

ecoli

yaboya1 wrote: »

And to the good advice I receive here.

Advice (good or bad) is easy to dish out on the internet, implementing it and putting the continual work is an entirely different matter

yaboya1

Tuesday 8th July - 120 minutes Easy
14m @ 8:43/m average (127bpm avg)

Had only planned on running for an hour this morning, but decided to continue while I was out there and get in my long(ish) run for the week. Perfect conditions for it (I got in just before the rain started) . I'll just get some more easy miles in tomorrow and Thursday, before doing my second Steady session of the week on Friday. Too busy for running on Saturday and if I get anything done on Sunday it will only be a few recovery miles.


Splits:

Mile 1 - 8:37 (131bpm)
Mile 2 - 8:46 (128bpm)
Mile 3 - 8:42 (125bpm)
Mile 4 - 8:46 (124bpm)
Mile 5 - 8:35 (125bpm)
Mile 6 - 8:52 (128bpm)
Mile 7 - 8:49 (126bpm)
Mile 8 - 8:26 (126bpm)
Mile 9 - 8:40 (126bpm)
Mile 10 - 8:54 (127bpm)
Mile 11 - 8:35 (128bpm)
Mile 12 - 8:45 (130bpm)
Mile 13 - 8:47 (132bpm)
Mile 14 - 8:46 (133bpm)

Happy enough with how the week is going though as I should still hit 60+ miles, even with a couple of days off. Now I'm off to play golf with Statler & Waldorf (aka Ferris B & FBOT01), hopefully finishing in time to see the first World Cup semi-final this evening. Lovely jublee :pac:

Ferris B

yaboya1 wrote: »

Now I'm off to play golf with Statler & Waldorf (aka Ferris B & FBOT01), hopefully finishing in time to see the first World Cup semi-final this evening. Lovely jublee :pac:

TbL if you're listening, seeing as how you're so fond of golf, we could do with a caddy to carry all three of our golf bags. It would be great for the core training.:D

ThebitterLemon

Ferris B wrote: »

TbL if you're listening, seeing as how you're so fond of golf, we could do with a caddy to carry all three of our golf bags. It would be great for the core training.:D

Shower of ball bags

TbL

menoscemo

yaboya1 wrote: »

Happy enough with how the week is going though as I should still hit 60+ miles, even with a couple of days off. Now I'm off to play golf with Statler & Waldorf (aka Ferris B & FBOT01), hopefully finishing in time to see the first World Cup semi-final this evening. Lovely jublee :pac:

Statler



And Waldorf?? ;)

ThebitterLemon

Good man Meno, funny as fock, laughed my ass off.

TbL

yaboya1

Wednesday 9th July - 90 minutes Easy
10.48m @ 8:36/m average (125bpm avg)

Out nice and early on a perfect morning for running. Back to the golf course this afternoon for round number three of the week. I need the practice after FBOT01 took all my money yesterday :P.


Splits:

Mile 1 - 8:43 (133bpm)*
Mile 2 - 8:28 (123bpm)
Mile 3 - 8:44 (123bpm)
Mile 4 - 8:28 (123bpm)
Mile 5 - 8:32 (126bpm)
Mile 6 - 8:43 (125bpm)
Mile 7 - 8:42 (124bpm)
Mile 8 - 8:39 (128bpm)
Mile 9 - 8:34 (126bpm)
Mile 10 - 8:11 (125bpm)
0.48 - 4:18 (125bpm)

HR is incorrect in Mile 1. HRM was spiking all over the place and hit 170bpm at one stage even though I was moving above 9min/mile pace at the time!

menoscemo

ThebitterLemon wrote: »

Good man Meno, funny as fock, laughed my ass off.

TbL

I have to admit a little bit of ignorance here. I was unaware of the names of the two old blokes on the muppet show, so I asked FerrisB on saturday why you called them after Craig Stadler and Duffy Waldorf

Ferris B

for old times sake...

https://www.youtube.com/watch?v=14njUwJUg1I

Itziger

Wow, so much running and so much golf!

I did 12 holes this morning after a little 24 month break from golf. Steady rain from start to finish. 3 nice pars though. Followed by 3 pints at 12 midday and cinema with the young lad in the afternoon. Dozed for a good bit of it (He tells me I didn't snore: result!)

Then home and a few cupcakes.

Don't think there are many more 'do not do's' left for today.

yaboya1

Thursday 10th July - 90 minutes Easy
10.36m @ 8:45/m average (126bpm avg)

An almost identical session to yesterday, although this was more difficult than it should have been due to a late night on the beer watching the football. Still, a solid workout nonetheless. Looking forward to tomorrow's Steady session which will take me past 60 miles for the week, earning me a weekend off for golfing & boozing!


Splits:

Mile 1 - 8:45 (121bpm)
Mile 2 - 8:41 (126bpm)
Mile 3 - 8:40 (126bpm)
Mile 4 - 8:46 (126bpm)
Mile 5 - 8:45 (127bpm)
Mile 6 - 8:47 (126bpm)
Mile 7 - 8:45 (127bpm)
Mile 8 - 8:43 (127bpm)
Mile 9 - 8:38 (128bpm)
Mile 10 - 8:55 (128bpm)
0.36 - 3:14 (128bpm)

yaboya1

Friday 11th July - 75 minutes Steady
11.42m @ 6:37p/m average (133bpm avg???)

This felt a lot more difficult than the same session on Monday but I was fresh from two days off going into that, whereas I came into today off almost 50 miles in the last four days. Unfortunately my HRM let me down during this session. It was working perfectly until the fifth of the Steady miles where it started to go haywire. Readings of 102bpm at 6:37 min/mile pace were obviously inaccurate, so I decided to try and run by feel to the same effort I'd been putting in up to then (I've included the heart rate readings just to show how ridiculous they were). Anyway I'm very happy with these results. A good tough mornings work out of the way and a well earned weekend off in my opinion. I didn't bother with the strides afterwards as I felt I'd already done enough for the day/week.


Splits:

Warm up mile - 8:46 (109bpm)

Mile 1 - 6:31 (140bpm)
Mile 2 - 6:36 (150bpm)
Mile 3 - 6:23 (149bpm)
Mile 4 - 6:37 (151bpm)
Mile 5 - 6:41 (143bpm)
Mile 6 - 6:36 (141bpm)
Mile 7 - 6:34 (140bpm)
Mile 8 - 6:41 (145bpm)
Mile 9 - 6:34 (129bpm)
Mile 10 - 6:36 (122bpm)
Mile 11 - 6:39 (102bpm)
0.42 - 2:48 (121bpm)

1 mile cool down - 8:24 (127bpm)

Ferris B

yaboya1 wrote: »

Friday 11th July - 75 minutes Steady
11.42m @ 6:37p/m average (133bpm avg???)

This felt a lot more difficult than the same session on Monday but I was fresh from two days off going into that, whereas I came into today off almost 50 miles in the last four days. Unfortunately my HRM let me down during this session. It was working perfectly until the fifth of the Steady miles where it started to go haywire. Readings of 102bpm at 6:37 min/mile pace were obviously inaccurate, so I decided to try and run by feel to the same effort I'd been putting in up to then (I've included the heart rate readings just to show how ridiculous they were). Anyway I'm very happy with these results. A good tough mornings work out of the way and a well earned weekend off in my opinion. I didn't bother with the strides afterwards as I felt I'd already done enough for the day/week.


Splits:

Warm up mile - 8:46 (109bpm)

Mile 1 - 6:31 (140bpm)
Mile 2 - 6:36 (150bpm)
Mile 3 - 6:23 (149bpm)
Mile 4 - 6:37 (151bpm)
Mile 5 - 6:41 (143bpm)
Mile 6 - 6:36 (141bpm)
Mile 7 - 6:34 (140bpm)
Mile 8 - 6:41 (145bpm)
Mile 9 - 6:34 (129bpm)
Mile 10 - 6:36 (122bpm)
Mile 11 - 6:39 (102bpm)
0.42 - 2:48 (121bpm)

1 mile cool down - 8:24 (127bpm)

They look like splits from a race... well my kind of race. Well done. Some workout.

ThebitterLemon

Ferris B wrote: »

They look like splits from a race... well my kind of race. Well done. Some workout.

Looks like splits from my 10k races!

You must be back on the pints of Ben Johnson's piss Yaboya

TbL

blockic

What are you taking? And where can I get some?

Mighty impressive yaboya

Itziger

Yaboya, you describe that workout as 75 mins 'steady'. But, I'm guessing it was a MP session, no?

yaboya1

Itziger wrote: »

Yaboya, you describe that workout as 75 mins 'steady'. But, I'm guessing it was a MP session, no?

It's supposed to be 75 minutes at my current 'Steady' state (150bpm). That's what the first four miles were at until the HRM failed on me, so I just kept up that pace for the remainder of the workout.

ger664

To be honest I think the HR was acting up from the word go. You felt it was harder then mondays session, you where running 20-30 sec a mile quicker today which would make it harder but getting the same HR readings for the early miles ? There is a ~6% improvement on pace against HR if the readings are to be trusted.

FBOT01

yaboya1 wrote: »

It's supposed to be 75 minutes at my current 'Steady' state (150bpm). That's what the first four miles were at until the HRM failed on me, so I just kept up that pace for the remainder of the workout.

Nice work, whatever it was supposed to be.

jebuz

That's a quality session fair play, but I'd share gers concerns, something's not quite adding up there Yaboya. If you take even the first 4-5 miles, you're running 30 seconds a mile quicker than the same session you did only on monday with a similar HR reading. If I'm wrong, that's a mighty impressive improvement

The question is though, if you can't trust the last few readings (which I agree are obviously skewed), how do you know the first few miles were accurate? I'd be investing in a new HRM pronto, the last thing you want after getting into this shape is to burn out early or get injured through a faulty HR that's pushing you too hard.

Still though, that's a great session bagged and as you say it's nice you have 2 days to recover from it

yaboya1

I think jebuz and ger are probably both right, as even the warm up mile was a few beats lower than I would expect at that pace. It also took me almost a mile to even hit 150bpm. I'm happy to have completed as I did though and I'll try make sure I have the HRM tightened/moistened correctly next time.

viperlogic

Might need a new battery also. Mine started acting up similarly and was fine after new battery.

yaboya1

viperlogic wrote: »

Might need a new battery also. Mine started acting up similarly and was fine after new battery.

I'll give it another go next week and see how I get on. Is the battery in the transmitter?

yaboya1

This is a link to this morning's activity: http://connect.garmin.com/activity/538946672

Any opinions/thoughts are welcome.

Ososlo

yaboya1 wrote: »

I'll give it another go next week and see how I get on. Is the battery in the transmitter?

yes on Garmin anyways, it's in the transmitter (back of unit). Use a coin to turn and unscrew the cover. It takes one of those circular silver batteries.

Murph_D

Just read your Seville report, yaboya. Epic stuff! Very well played.

yaboya1

Monday 14th July - 120 minutes Easy
14m @ 8:39/m average (131bpm avg)

I want to give the Fingal 10k a proper bash next Sunday, so I'm doing what I can to stay as fresh as possible for that. However I don't want it to affect my weekly mileage, so that meant doing my long run today. Since I needed the lie in this morning and have plans later on, I was forced to go out at the hottest part of the day. The only respite from the sun was the beastly breeze that was blowing on the coast. I got in before the rain though, which is some consolation. I felt I kept the effort easy for the whole run, but couldn't prevent the HR figures from climbing towards the end in the said conditions.


Splits:

Mile 1 - 8:18 (117bpm)
Mile 2 - 8:36 (122bpm)
Mile 3 - 8:36 (124bpm)
Mile 4 - 8:56 (130bpm)
Mile 5 - 8:45 (130bpm)
Mile 6 - 8:46 (130bpm)
Mile 7 - 8:45 (130bpm)
Mile 8 - 8:37 (131bpm)
Mile 9 - 8:49 (130bpm)
Mile 10 - 9:03 (129bpm)
Mile 11 - 8:52 (139bpm)
Mile 12 - 8:40 (137bpm)
Mile 13 - 8:20 (143bpm)
Mile 14 - 8:09 (148bpm)

*The HRM is working fine. I think the problem on Friday was either the fitting, moistening or friction against the t-shirt which caused the abnormal readings. I've gotten fairly used to what it should be at certain paces/efforts now, so in future if I suspect something is off I'll ensure to correct it rather than unnecessarily busting a gut!


I think I'll adapt a plan something like this for the rest of the week. This will keep me relatively fresh, but should also mean I hit 50+ miles for the week:

Monday - 120 minutes Easy (Done)
Tuesday - Rest or 45 minutes Recovery
Wednesday - 75 minutes Steady (with wu/cd & Strides)
Thursday - 90 minutes Easy
Friday - Rest
Saturday - 45 minutes Recovery (with Strides)
Sunday - Fingal 10k

yaboya1

Tuesday 15th July - 45 minutes Easy (followed by 6 x 100m Strides)
5.83m @ 8:21p/m average (122bpm avg)

Early morning recovery run, with strides thrown in at the end to save me doing them tomorrow. I almost get a day off now as I won't be doing my Steady session until Wednesday evening sometime. Pretty warm out there today, even at 8-9am. Could be a hot one in Swords this Sunday with a 10am start! :eek:


Splits:

Mile 1 - 8:43 (113bpm)
Mile 2 - 8:53 (121bpm)
Mile 3 - 8:27 (119bpm)
Mile 4 - 8:25 (123bpm)
Mile 5 - 8:25 (125bpm)
0.83 (inc. Strides) - 5:44 (144bpm)

yaboya1

Wednesday 16th July - 75 minutes Steady
11m @ 7:00p/m average (150bpm avg)

That's more like it!

I've had a very long two days and didn't feel like going out for this run at all, as I was completely knackered and would rather have indulged in a post work nap. However I knew I needed to fit this session in tonight, as any closer to the weekend may have a negative effect on my race on Sunday. So I got up off my arse and out the door just after 7pm. Despite being the late evening, it was still extremely warm and I was expecting my pace to be negatively affected once again. This wasn't the case though and the variances in the middle were more down to the topography of the route than the heat. Otherwise the splits were pretty consistent, with just the last mile is a little slower than the average which I think can be put down to the lack of hydration (My mouth was so dry I couldn't even spit!). Overall though, I'm delighted with this especially considering how lethargic I felt before I began :pac:


Splits:

Warm up mile - 8:25 (123bpm)

Mile 1 - 6:45 (146bpm)
Mile 2 - 6:50 (150bpm)
Mile 3 - 6:48 (150bpm)
Mile 4 - 7:00 (151bpm)
Mile 5 - 7:08 (151bpm)
Mile 6 - 7:08 (150bpm)
Mile 7 - 7:16 (151bpm)
Mile 8 - 7:17 (150bpm)
Mile 9 - 7:04 (149bpm)
Mile 10 - 6:57 (150bpm)
Mile 11 - 7:10 (152bpm)

1 mile cool down - 8:42 (140bpm)

Ferris B

Nice

yaboya1

Thursday 17th July - 90 minutes Easy
10.34m @ 8:43/m average (126bpm avg)

A very pleasant jog in the sun. I dragged myself away from the Open Golf for a while to get this done, and was extremely glad I did as I thoroughly enjoyed it. It's another beautiful day outside so I took it nice and easy taking in the beach along the way, where the light breeze helped blow a cooling spray in off the sea. Feeling very ready for the race on Sunday with just a few recovery miles to be done in between. Bring it on!


Splits:

Mile 1 - 8:32 (124bpm)
Mile 2 - 8:53 (125bpm)
Mile 3 - 8:54 (124bpm)
Mile 4 - 8:51 (124bpm)
Mile 5 - 8:34 (127bpm)
Mile 6 - 8:36 (125bpm)
Mile 7 - 8:30 (127bpm)
Mile 8 - 8:34 (128bpm)
Mile 9 - 8:36 (128bpm)
Mile 10 - 8:52 (128bpm)
0.34 - 3:07 (127bpm)

Duanington

yaboya1 wrote: »

Thursday 17th July - 90 minutes Easy
10.34m @ 8:43/m average (126bpm avg)

A very pleasant jog in the sun. I dragged myself away from the Open Golf for a while to get this done, and was extremely glad I did as I thoroughly enjoyed it. It's another beautiful day outside so I took it nice and easy taking in the beach along the way, where the light breeze helped blow a cooling spray in off the sea. Feeling very ready for the race on Sunday with just a few recovery miles to be done in between. Bring it on!


Splits:

Mile 1 - 8:32 (124bpm)
Mile 2 - 8:53 (125bpm)
Mile 3 - 8:54 (124bpm)
Mile 4 - 8:51 (124bpm)
Mile 5 - 8:34 (127bpm)
Mile 6 - 8:36 (125bpm)
Mile 7 - 8:30 (127bpm)
Mile 8 - 8:34 (128bpm)
Mile 9 - 8:36 (128bpm)
Mile 10 - 8:52 (128bpm)
0.34 - 3:07 (127bpm)

You're in a great position for the weekend Yaboya1 - best of luck with it, no bother to you

SamforMayo

Best of luck Sunday, any tips on how to drag OH away from the golf?

yaboya1

SamforMayo wrote: »

Best of luck Sunday, any tips on how to drag OH away from the golf?

Afraid not. I like to think I'm dedicated and it took a fair effort for me to go out :pac:. You're ok though, it will be finished by 8pm.....

ThebitterLemon

Best of luck P, enjoy it

TbL

tang1

ThebitterLemon wrote: »

Best of luck P, enjoy it

TbL

+1 to that.

yaboya1

ThebitterLemon wrote: »

Best of luck P, enjoy it

TbL

tang1 wrote: »

+1 to that.

Thanks lads

yaboya1

Saturday 19th July - 45 minutes Recovery (including 6 x 100m Strides)
5.15m @ 8:45p/m average (119bpm avg)

The less said about this, the better. But it's done!


Splits:

Mile 1 - 9:03 (103bpm)
Mile 2 - 9:03 (120bpm)
*Mile 3 - 7:39 (137bpm)
Mile 4 - 9:06 (119bpm)
Mile 5 - 8:48 (121bpm)
0.15 - 1:23 (117bpm)

*Mile 3 included the Strides (hence the higher HR and faster split)

RedRunner

Good luck tomorrow P. Will keep an eye out for ya!

yaboya1

RedRunner wrote: »

Good luck tomorrow P. Will keep an eye out for ya!

Same to you RR. Looks like a nice morning for it.

yaboya1

37:07 for me.
The hill and the headwind in the last kilometre stopped me going sub 37. I won't complain though. It's almost a two minute PB so I'm happy with that!

Itziger

yaboya1 wrote: »

37:07 for me.
The hill and the headwind in the last kilometre stopped me going sub 37. I won't complain though. It's almost a two minute PB so I'm happy with that!

Yo! That's my 10k pb exactly! I had a wind but no hill to excuse my not going sub 37.

Congrats!

Finnt

Fair play! That's great running!

ThebitterLemon

Well done P, savage stuff but we expected that!

TbL

jebuz

Great running congrats on the PB, much deserved

skeleton_boy

Savage stuff. Not supposed to be the easiest of courses. Well up on me this time