A Slow Journey to Faster Times

overpronator

Nice report and sound logic, as you said a good blowout for you today too. I might put that sub 63 half off for a few years until I buy a bike (a motorbike!):pac:
All the best for next week.

yaboya1

paddybarry wrote: »

You have loads of potential to take chunks off those PBs. You ran that 5k PB in the middle of Marathon training. In fact all those PBs where off the back off Marathon training.

If you focused on getting your 5k time down by training specifically for that distance, it would pay huge dividends when you go to tackle longer distances. Krusty and Jebus logs are a good case in point.

You're probably right, but eating loads of Toblerone Cheesecake is much easier. Can you say for certain that's not the reason jebuz has improved so much? :pac:

aero2k

tang1 wrote: »

Well done P, super report. You keep going like all your hard work last year the PBs will still come. Your only a young lad, look at aero2k!!

Well done P, you just need to be patient. I had 62s, 63s and I think one 67 in between my 60:43 (2011, when I was a youngster of 46) and today's 59:47. Surprisingly, or maybe not so much, today's race felt the easiest of the lot.

If you get your runs in this week, especially something short and pretty quick, you'll have a great run next Sun.

Nice to bump into you twice today, and glad I didn't spoil any of your photos!

tang1

See you still have those gardening gloves!!

MKDTH

tang1 wrote: »

See you still have those gardening gloves!!

Swimming cap on as well!

Tom Joad

Well done again yaboya - nice report too and good to chat to you today. I'm predicting big things from you this year - no pressure .

ThebitterLemon

tang1 wrote: »

See you still have those gardening gloves!!

And a nice prison haircut

TbL

FBOT01

Nice warm up run for the big one next week....just loading up my BetFair account now to get my money down!!!

Great report as always.

I know it was cold early on today but you must have been toasty by 3 or 4 miles in with all that gear on. Do you think that effected your pace or your ability to hold it?

AuldManKing

Nice honest report and good analysis following it.

Your in good shape, not every race will be a PB, and you shouldn't expect it to be - took me a few races to come to terms with that - but the general progression is very evident.
Massive things in '15 from you.

Duanington

Well done P - enjoyed the report and the ramble ( analysis) at the end. Its great for us to have an insight like that

jebuz

yaboya1 wrote: »

You're probably right, but eating loads of Toblerone Cheesecake is much easier. Can you say for certain that's not the reason jebuz has improved so much? :pac:

As long as there are no follow up questions I can say for certain it very much IS the cheesecake.

Great report as usual and sensible tactics with the 10k in mind next week, good session if anything so you're right to focus on the positives. I didn't run today myself but I might head down to Enniscorthy next week depending on how it goes this week. I signed up months ago since it's the hometown race and then changed plans to the 10 miler but now its looking like an option (and I get free dinner from mammy).

annapr

Well done in Trim, P! No pressure now for next week.... Hah!

outforarun

Just catching up on here. Some great performances and some great posts and rambles. Well done on the Raheny PB. I love the handicap idea ahead of Enniscorthy. It really keeps the pressure on all racers.

Dubgal72

outforarun wrote: »

Just catching up on here. Some great performances and some great posts and rambles. Well done on the Raheny PB. I love the handicap idea ahead of Enniscorthy. It really keeps the pressure on all racers.

Ofar, don't blinkin encourage him!!

outforarun

Dubgal72 wrote: »

Ofar, don't blinkin encourage him!!

stable door, bolted etc, any encouragement from me won't make any difference now, he's on a mission, I'm surprised he hasn't distributed racing silks.

yaboya1

outforarun wrote: »

stable door, bolted etc, any encouragement from me won't make any difference now, he's on a mission, I'm surprised he hasn't distributed racing silks.

Enniscorthy 10k


My market:

Dubgal72 (-5mins) - 3/1
barryoneill50 (-3mins) - 10/3
yaboya1 (Scratch) - 7/2
Calvin Johnson (-3mins) - 4/1
adrian522 (-8mins) - 7/1
Pacing Mule (-10mins) - 10/1
MKDTH (-20mins) - 12/1

I will not be taking bets on this as it would be a serious conflict of interest
Somebody else can arrange the racing silks........

Dubgal72

:rolleyes: :rolleyes: :rolleyes:
That is all

Bungy Girl

Well this is exciting. I do hope there'll be live streaming from Enniscorthy I'll get the popcorn in.

Pacing Mule

yaboya1 wrote: »

Enniscorthy 10k


My market:

Dubgal72 (-5mins) - 3/1
barryoneill50 (-3mins) - 10/3
yaboya1 (Scratch) - 7/2
Calvin Johnson (-3mins) - 4/1
adrian522 (-8mins) - 7/1
Pacing Mule (-10mins) - 10/1
MKDTH (-20mins) - 12/1

I will not be taking bets on this as it would be a serious conflict of interest
Somebody else can arrange the racing silks........

Lol. Yeah 10/1 does certainly reflect the odds of me getting within 10 min of you

yaboya1

Pacing Mule wrote: »

Lol. Yeah 10/1 does certainly reflect the odds of me getting within 10 min of you

The 10/1 reflects your odds of finishing 1st of the seven runners (taking the handicaps into account ).

menoscemo

yaboya1 wrote: »

Enniscorthy 10k


My market:

Dubgal72 (-5mins) - 3/1
barryoneill50 (-3mins) - 10/3
yaboya1 (Scratch) - 7/2
Calvin Johnson (-3mins) - 4/1
adrian522 (-8mins) - 7/1
Pacing Mule (-10mins) - 10/1
MKDTH (-20mins) - 12/1

I'll have €10 on Adrian522 please MrBookie, serious value. Didn't he finish less than 2 minutes behind Dubgal at Raheny?

Murph_D

If the handicaps are reasonable shouldn't everyone have the same odds?

(Was never a betting man, it has to be said.)

yaboya1

menoscemo wrote: »

I'll have €10 on Adrian522 please MrBookie, serious value. Didn't he finish less than 2 minutes behind Dubgal at Raheny?

Did you not read the small print?

yaboya1 wrote: »

I will not be taking bets on this as it would be a serious conflict of interest

yaboya1

Murph_D wrote: »

If the handicaps are reasonable shouldn't everyone have the same odds?

(Was never a betting man, it has to be said.)

Theoretically yes, but opinion plays a big part in pricing .

Murph_D

yaboya1 wrote: »

Theoretically yes, but opinion plays a big part in pricing .

I'll have to study the form and make a theoretical bet. Unless meno is opening a book on this one himself.

yaboya1

Murph_D wrote: »

I'll have to study the form and make a theoretical bet. Unless meno is opening a book on this one himself.

I have my reasons for pricing the way I did.
You can judge me either way when the results are in

ECOLII

A 101% book gosh we are a selfless bookie

yaboya1

ECOLII wrote: »

A 101% book gosh we are a selfless bookie

I make it around 119%?
Anyway 101% is ok if I'm not the one laying the bets

yaboya1

Tuesday 3rd February - 90 minutes Easy
11.13m @ 8:05p/m average (134bpm avg)

I fully intended getting out for a few recovery miles yesterday evening, but circumstances prevented it and I had to take a rest day instead. Made sure to get a decent length run in tonight. Perfect out there bar a few icy patches. I felt fine effort wise but the legs were still a bit sore from Sunday. Hopefully that's gone by tomorrow.


Splits:

Mile 1 - 7:42
Mile 2 - 7:57
Mile 3 - 7:46
Mile 4 - 7:56
Mile 5 - 8:14
Mile 6 - 8:16
Mile 7 - 7:50
Mile 8 - 8:18
Mile 9 - 8:04
Mile 10 - 8:28
Mile 11 - 8:22
0.13 - 1:08

yaboya1

FBOT01 wrote: »

I know it was cold early on today but you must have been toasty by 3 or 4 miles in with all that gear on. Do you think that effected your pace or your ability to hold it?

Sorry M, only noticing your question now.

I wasn't cold after I got going in the race, but I never felt too warm or that any extra layers, gloves, hat etc. affected my pace. I'm hoping I don't need anything like that in Enniscorthy, but it was as bad down there last year!

ECOLII

yaboya1 wrote: »

I make it around 119%?
Anyway 101% is ok if I'm not the one laying the bets

Think my excel needs updating of formula's

yaboya1

Wednesday 4th February - 60 minutes Easy
7.5m @ 8:05p/m average (131bpm avg)

Out early for this as I've a funeral to attend later on this morning. Met up with ECOLII & dublin runner for an interesting route around a very frosty Tymon Park. Time ticked by very quickly with the company. An enjoyable morning's work, meaning I can look forward to some guilt free pints later on .


Splits:

Mile 1 - 8:49
Mile 2 - 8:04
Mile 3 - 7:59
Mile 4 - 7:53
Mile 5 - 7:48
Mile 6 - 7:46
Mile 7 - 7:39
0.5 - 4:05

adrian522

Love Tymon for running, great park. Only issue is this time of year don't get up there much as it's dark by the time I get home!

menoscemo

adrian522 wrote: »

Love Tymon for running, great park. Only issue is this time of year don't get up there much as it's dark by the time I get home!

Tymon is actually grand for running in After Dark, we are still doing our club tempo runs there all winter, around the parkrun route.
It's well lit on the St Judes side by floodlights on the limekiln side by streetlights and then over on the far side by lights from the M50/N81. There is only really a small stretch from the back of kennington/rushbrook back up to the GAA pitches that isn't well lit but even there I have never had any trouble running with the moonlight. A head torch is useful but not necessary and there are loads of people out running/walking their dogs.

paddybarry

menoscemo wrote: »

Tymon is actually grand for running in After Dark, we are still doing our club tempo runs there all winter, around the parkrun route.
It's well lit on the St Judes side by floodlights on the limekiln side by streetlights and then over on the far side by lights from the M50/N81. There is only really a small stretch from the back of kennington/rushbrook back up to the GAA pitches that isn't well lit but even there I have never had any trouble running with the moonlight. A head torch is useful but not necessary and there are loads of people out running/walking their dogs.

What days and times do ye do those tempo runs?

menoscemo

paddybarry wrote: »

What days and times do ye do those tempo runs?

Tempo tuesdays and track thursdays is pretty much the norm.

We always start with a w/u jog from the clubhouse at 6:15pm

Calvin Johnson

Invite me next time for your Tymon meet ups as I'm living right next to it. Would be more of a steady run for me at your pace.

Dubgal72

guilt free pints...
Good for carbo-loading, make sure you have enough

annapr

Dubgal72 wrote: »

guilt free pints...
Good for carbo-loading, make sure you have enough

ah now, head games starting

SWL

Yaboya1

Great training log, I had a lot of question based on Hadd training but they never posted and can’t remember the exact questions on how you have been finding it?

I started running at 75% for easy runs in July, then in October started the plan asHadd prescribes, finished stage 2 but went back to do some speed work after a poor race before I realised stage 3 and stage 4 are where the gains are made so am now half way through sage 3 (158 -164) it takes me about 6 weeks to work my way up to 60 mins.

I allow a +/- 10 seconds on the average time for wind, change in gradient etc. certainly helped me in increasing mileage but still don’t know if it will yield great results.

yaboya1

Calvin Johnson wrote: »

Invite me next time for your Tymon meet ups as I'm living right next to it.

Will do.

yaboya1

Dubgal72 wrote: »

guilt free pints...
Good for carbo-loading, make sure you have enough

I had plenty. Enough to enforce a rest day today instead of easy miles......

yaboya1

SWL wrote: »

Yaboya1

Great training log, I had a lot of question based on Hadd training but they never posted and can’t remember the exact questions on how you have been finding it?

I started running at 75% for easy runs in July, then in October started the plan asHadd prescribes, finished stage 2 but went back to do some speed work after a poor race before I realised stage 3 and stage 4 are where the gains are made so am now half way through sage 3 (158 -164) it takes me about 6 weeks to work my way up to 60 mins.

I allow a +/- 10 seconds on the average time for wind, change in gradient etc. certainly helped me in increasing mileage but still don’t know if it will yield great results.

Hi SWL.
Thanks for the kind words.
I haven't really been running by percentage of HRMax. Basically I did the test to establish my HRMax and started my steady state runs based on what the programme recommended. I then move up 5bpm when I feel I've mastered that particular HR. My easy runs are done around 50bpm below my HRMax (or lower). This Sunday will be my third race in three weeks, so that along with other external circumstances have slightly affected my training lately. When I get back to normal next week, my Steady state runs will be at 155bpm (approx 85% of HRMax). The predicted HRMarathon for me would be around 165bpm when well trained.

Dubgal72

yaboya1 wrote: »

I had plenty. Enough to enforce a rest day today instead of easy miles......

Oops, sounds like you had one for each of Sunday's stable too :eek:

annapr

Dubgal72 wrote: »

Oops, sounds like you had one for each of Sunday's stable too :eek:

head games again... don't mind him DG!!

yaboya1

Friday 6th February - 60 minutes Easy
7m @ 7:38p/m average (133bpm avg), 1m @ 6:33 (158bpm avg)

Another less than ideal training week which couldn't really be avoided. I had planned to run yesterday, but felt a couple of hours extra sleep would be more beneficial. Definitely felt like that paid off tonight. Cruised around pretty easily for the first seven miles and even the strides didn't feel as bad as normal. No running tomorrow. I might give myself a going over with the foam roller in the evening though. Roll on Sunday. Feeling pretty good about it.


Splits:

Mile 1 - 7:33
Mile 2 - 7:28
Mile 3 - 7:25
Mile 4 - 7:31
Mile 5 - 7:59
Mile 6 - 7:42
Mile 7 - 7:45
Mile 8 - 6:33
0.03 - 0:13

adrian522

Best of luck Sunday, should see you don there anyway.

Online reg closes at midnight. €15 on sunday.

yaboya1

adrian522 wrote: »

Best of luck Sunday, should see you don there anyway.

Best of luck to you too.
May the best handicapped runner win .

adrian522 wrote: »

Online reg closes at midnight. €15 on sunday.

I'm signed up since November/December

Dubgal72

yaboya1 wrote: »

Friday 6th February - 60 minutes Easy
7m @ 7:38p/m average (133bpm avg), 1m @ 6:33 (158bpm avg)

Another less than ideal training week which couldn't really be avoided. I had planned to run yesterday, but felt a couple of hours extra sleep would be more beneficial. Definitely felt like that paid off tonight. Cruised around pretty easily for the first seven miles and even the strides didn't feel as bad as normal. No running tomorrow. I might give myself a going over with the foam roller in the evening though. Roll on Sunday. Feeling pretty good about it.


Splits:

Mile 1 - 7:33
Mile 2 - 7:28
Mile 3 - 7:25
Mile 4 - 7:31
Mile 5 - 7:59
Mile 6 - 7:42
Mile 7 - 7:45
Mile 8 - 6:33
0.03 - 0:13

That looks you've increased pace compared to lately but stayed in low hr zone?

yaboya1

Dubgal72 wrote: »

That looks you've increased pace compared to lately but stayed in low hr zone?

Maybe all those carbs on Wednesday did me good?

Seriously though, I think the race efforts the last two Sundays have helped improve my fitness a little bit. Another thing that may explain the quicker pace is that my first few miles are generally downhill in the cold while warming up. It takes a while to get the beats up in those circumstances.