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Wednesday: 4.7m recovery @ 8:27 pm - legs didn't get going til the last half mile of so - the 4x2 took a lot out of me.
Thursday 11th:
Done this early - due to working arrangements I'm going to have to get a few early morning runs in. So up bright and early and set off just after sunrise for a 9am run in the PP :pac:
A slowish 1st mile (8:30) then picked up to a few good steady miles progressing to 6:45 for a mile, before slowing it down again in the last mile.
7.5 miles @ 7:340 -
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Friday: Rest day - No running. 30 mins core work and about 15-20 mins on the foam roller.
Saturday: Club session - 4x1500 (5k pace) with 2 mins rec
2.25m warm up down to the area in front of the Papal Cross in the PP - theres a few trails there that our coach has measured (to the inch it seems
).
He was considering 2k reps but changed it to 1500's.
Pace wise - he left it open to us as there were 3 different groups going off - I was considering going with a slower group and complete them at just over tempo pace - but felt I had enough tempo sessions in the legs and decided to go with the last group for a good lung busting session.
We done the usual 5-6 strides as part of the warm up.
Rep 1: 5:02 - 1st time running at this pace in a while - took a while for the lungs to get going!
Rep 2: 5:05 - felt better - went in opposite direction this time.
Rep 3: 5:03 - Actually felt great on this lap - lungs and breathing were in control.
Rep 4: 5:05 - Another change of direction - Finished strong.
Pace was it was 5:35-5:40 - so a bit faster than 5k pace.
All recoveries were 2 mins standing recovery. (anyone lying down or even standing with hands on legs gets shouted at by the coach - 'keep the lungs open'.
1.5m cool down
Enjoyed that session - really needed that sort of a run as haven't ran a session like that since early August (5x1km)
7.4 miles @ 7.29 pace0 -
AuldManKing wrote: »Friday: Rest day - No running. 30 mins core work and about 15-20 mins on the foam roller.
Saturday: Club session - 4x1500 (5k pace) with 2 mins rec
2.25m warm up down to the area in front of the Papal Cross in the PP - theres a few trails there that our coach has measured (to the inch it seems ).
He was considering 2k reps but changed it to 1500's.
Pace wise - he left it open to us as there were 3 different groups going off - I was considering going with a slower group and complete them at just over tempo pace - but felt I had enough tempo sessions in the legs and decided to go with the last group for a good lung busting session.
We done the usual 5-6 strides as part of the warm up.
Rep 1: 5:02 - 1st time running at this pace in a while - took a while for the lungs to get going!
Rep 2: 5:05 - felt better - went in opposite direction this time.
Rep 3: 5:03 - Actually felt great on this lap - lungs and breathing were in control.
Rep 4: 5:05 - Another change of direction - Finished strong.
Pace was it was 5:35-5:40 - so a bit faster than 5k pace.
All recoveries were 2 mins standing recovery. (anyone lying down or even standing with hands on legs gets shouted at by the coach - 'keep the lungs open'.
1.5m cool down
Enjoyed that session - really needed that sort of a run as haven't ran a session like that since early August (5x1km)
7.4 miles @ 7.29 pace
Were ye feckers not having some sort of club race around the Acres in Phoenix Park this morning?
Good session by the way.0 -
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KielyUnusual wrote: »Were ye feckers not having some sort of club race around the Acres in Phoenix Park this morning?
Good session by the way.
Not us, we had our club race 2 weeks ago, did I not mention I won it 0 -
AuldManKing wrote: »Not us, we had our club race 2 weeks ago, did I not mention I won it
Definitely an MSB race around the Acres this morning. Maybe they conveniently forgot to invite you so that someone else would have a chance of winning it. 0 -
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Sunday: Up early for this - very foggy out. Met a couple of lads at 7:45 in PP for a few miles before joining up with the rest of the group an hour later.
Was happy to keep the pace around 8:00 min/miles - legs felt good - tired, but good - towards the end of the run.
Great to be home and have had breakfast by 10:30am.
Happy with how training is going right now (but I'd still like another couple of weeks before the half )
Wont do too many miles this coming week with the HM in mind on Saturday. Plan to run most days, but just 4-6m easy with strides or a couple of miles at HM pace.
16:07 miles @ 7:58.
51 miles for the week.0 -
Seen as you mentioned critiquing of plans on CL's logs
, I think you need to be slightly more careful with your pacing on your 5k paced sessions (and other speed sessions). As you've said, you should be running 5.40's in a 5k race but you've yet to do it and at this moment in time 5.35-40 is not your 5k pace. You have done some savage sessions over the summer (I seem to remember some very quick 400's) but I hope it's fair to say that you haven't yet replicated that training in a shorter race? Race results not replicating training is always a warning factor or something being out of line in your training.
Please correct me on any of this if you feel I have it wrong, but it's just something I've noted in your log over the last while. Let's discuss! :pac:0 -
Good to get the question.
The question of pacing has been on my mind too - not specifically on yesterdays session but since I joined the club. At one stage I was questioning the wisdom of joining a club, specifically for that reason.
Before joining the club, my typical sessions would be controlled at the required pace (5k / 10k etc) - more so in my AMK days than my RK days
Since joining the club my intensity has increased a lot - The coach we have is very old school - he doesn't read Daniels, P&F etc but would be more of a Steve Jones type of guy
He wants us doing the 400's / 800's consistent - if our last 2 are at same pace as the rest - then all is well in his book.
The 5x1km reps from the summer he wanted them done at 2m/3k pace - so I think that was ok.
Any talk about vDots & "Jack Daniels specifies........" would not go down well.
But you are right, I haven't converted that into a good 5k time......just yet. But I've only done 1 since I joined the club and suffered going out too hard in the 1st mile.
The session yesterday was 1500's and as we were only doing 4 of them, I pondered the benefit I'd get from doing them at HM pace or even 10k pace. Had we of been doing 6-8 reps, then the pace would have been adjusted.
What is interesting is that the coach reckons that some of us don't try hard enough in races - he thinks we look too comfortable and are afraid to have a little pain in the race.
He encourages us to make the sessions like the race - the first few are settling in, the middle few are about passing people and gaining strength and the last few are a grind. That's the philosophy he brings to our training - all while keeping the reps consistent.
Now - summing it all up, do I feel I've developed as a runner since joining a club in May??
Well - I'm only happy with one race I've done - the 5m Race Series - the 5k and 10m were disasters.
Could I have done sub 30 without the benefit of joining a club? Yes - definitely.
So in all honesty, from a racing perspective, I don't feel I've benefited too much just yet from quicker intensities at club sessions.
But I feel much more comfortable at the thought of training hard or doing a hard session - some reps used to scare the $hit out of me when I seen them (I recall a debate on mile reps last year) but not any more.
Another thing worth calling out here are the thoughts you get while training - for example;
I know that at times I've ran a quick first rep - and then vowed to hold that pace for later reps rather than slow down and "show myself up by slowing down" - when in hindsight, the only person who would know that I'm slowing down are myself and the readers of this log when I post the splits. So that's silly games that I need to watch for.
Then again - I've read on other more experienced logs that on certain days you want to have a good 'blow out' (........expecting Diggers FYP anytime soon.....) for a good V02Max session.
It would be an interesting experiment to spend a few months comparing the speed sessions to the 'conventional wisdom' of vDot / McMillan etc.
Thanks - Good question.0 -
Woke up with a sore leg - calf & hammy, both right leg. hhhmmmmm
Mon: 4m recovery - 9min/miles - stopped to stretch half way through. Foam rolling, Ice, nurofen & compression the order of the night.
Tues: Went to my Sports Therapist and got a good work over on the legs & back. Both Hamstrings are tight and is the cause of the calf issue.
As I run with her a lot, she knows my posture and says that I run too 'upright' and that puts a lot of pressure on the lower back and the hammys.
Then she stuck a few needles in me............ ouch. Nice lady......really.
Stretching, Ice & nurofen.
Wednesday Leg much better, but still tender from the work done to it.
Went out for 6 miles and the leg felt better by the end of the run.
I was knackered running at 7:45 pace though
- thought about Yaboyas post yesterday on running these general aerobic runs.
More foam rolling and stretching tonight - more ice.
Might take another rest day tomorrow, just in case.0 -
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Race Series Half Marathon
Despite me feeling very confident at the start of a 1:23 finish, my race finished just after the 5 mile mark when my right thigh (I'd say hamstring, but it didn't feel like a hammy - but was in that general area) and my calf started acting up.
Felt it initially at the North road about 4 miles in (just as the adrenaline was leaving me ) and gave it a mile to see if it would improve.
It didn't improve, so I stepped out just before we entered Farmliegh.
I was using Raycun as a pacer from the start til I dropped out (- so Ray your 2 missing miles were 6:08 / 6:20 )
I was going to jump back in with the 1:40 pace group for the craic, but would've got nothing from that only the possibility of 2-3 weeks out.
Great to see so many Boardsies- I think RFR is my new stalker and I think I heard Gavlor say that he was happy BB was there to pace him to pace the others
So - I could think of this summer as being a total write off as from 5 races I had 1 good 'time' that I was happy with but I did get prizes in 3/5 races - so not a bad return overall - also got a new found love for tempo runs
I'll take it handy for the next couple of weeks, I plan to pace Athlone 3/4 and DCM and have a good training plan kicking in from November - but no races lined up for the coming few months. Must fix that.
Onwards and upwards.0 -
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Sorry it didn't go so well today AMK. If it's any consolation, you've been installed as favourite for the real marathon in McGrattans next month. Beef wants to have his life savings on, having seen you in post-marathon action in Manchester
It has been confirmed that Mrs G won't be accompanying me to this years dcm..... I'll see beefs life savings and raise it a euro millions ticket.....0 -
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