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AuldManKing wrote: »Thurs: No running
Fri 31 Oct: 6.2 miles - 1 WU - 4 nice and steady (6:45'ish) - 1.2 CD
6.2m @ 7:01 pace
We're now Diggerless.
Think we need to do some housekeeping in here and either make it a decent forum or GTFO.
We're starting a feedback thread tomorrow, hope you have lots of suggestions about how to make it a decent forum!
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what do you suggest?We're starting a feedback thread tomorrow, hope you have lots of suggestions about how to make it a decent forum!
In work, I'd use a DMAIC process or have someone with a 6 sigma brain to figure out what we should do - but this is a public running forum :pac:
Its difficult to say what is broken, or indeed if it is broken. There just seems to be a general consensus that 'something' is not working too well around here and real valued people are leaving.
While the actual 'fix' may not be something that we can get our hands on for a while, I'm quite sure of 2 things.
(1) 'Time' is a good tool - it is a running forum after all
I'd encourage everyone thinking of leaving to give this 'time' and maybe take an 'easy pace' for a while.
(2) The users of the forum will be responsible for 'making it decent' again - especially the more knowledgeable, the elder statesmen who have been round here for ages - I don't think its something that the mods or the site designers can attend to - sure, little tweaks here and there will help, but its the knowledge and attention that we runners get from the other runners that makes this forum great.
I'd like to see Luke back on - that's for sure - I'd also like to see other coaches on here offering their opinions on plans & progress.
Packing it in and closing the accounts are easy, but I think, personally, I owe it to Boards to try to make it a better forum.0 -
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Back to training talk.................
Sat: No Running - was tempted to do the club hill session, but seen sense and just stayed in bed
Sun: 10.6m club run - good crowd doing this - one of our our guys wearing the 26.2 top from DCM, he finished in 3:03 another guy finished in 2:57 and is also running NewYork today !!
Pace felt very comfortable around the PP - mainly on the trails which were surprisingly firm given the recent rain.
There's a few of us getting together for the 10 miler in Feb (probably choose Dungarvan over the new one starting in Trim), we were swapping ideas about training. Amazing how many ways you can skin a cat
Next week I'll be doing 2 sessions - a faster session (3k pace?) on Wed with the club and 6x1k on Sat (the sat session may turn into a 5k race - not too sure yet) so I'll drop the mileage a bit to 40 miles before ramping it up again in the following weeks.
Main premise of the plan is a progression every 2 weeks;
W1
Session 1: Club track session - faster pace vo2 stuff
Session 2: Longer intervals - start at 6x1km and progress to 3x3m over 12 weeks (all at race pace/effort)
W2
Session 1: Tempo run - start at 4m and progress to 8 miles (race pace +20 secs)
Session 2: Club Hill run
I'll build the long run to 18 and a MLR of 13 midweek and include a lot of core work on the easy days.
Mileage should max out at high 50's.
Easy runs I'll wear a HR monitor to keep it below 130.
I also need to build in a couple of recovery weeks.
**********
Was in my local pub on Friday night and a guy comes over looking for a spare chair, I make some kind of joke and he looks at me and says - were you the guy pacing 3:40 in Dublin.
I'm not sure if it was my witty humour :rolleyes: or my look that he recognised - (maybe it was the 5 seconds I took to sip my pint??)0 -
AuldManKing wrote: »Back to training talk.................
Sat: No Running - was tempted to do the club hill session, but seen sense and just stayed in bed
Sun: 10.6m club run - good crowd doing this - one of our our guys wearing the 26.2 top from DCM, he finished in 3:03 another guy finished in 2:57 and is also running NewYork today !!
Pace felt very comfortable around the PP - mainly on the trails which were surprisingly firm given the recent rain.
There's a few of us getting together for the 10 miler in Feb (probably choose Dungarvan over the new one starting in Trim), we were swapping ideas about training. Amazing how many ways you can skin a cat
Next week I'll be doing 2 sessions - a faster session (3k pace?) on Wed with the club and 6x1k on Sat (the sat session may turn into a 5k race - not too sure yet) so I'll drop the mileage a bit to 40 miles before ramping it up again in the following weeks.
Main premise of the plan is a progression every 2 weeks;
W1
Session 1: Club track session - faster pace vo2 stuff
Session 2: Longer intervals - start at 6x1km and progress to 3x3m over 12 weeks (all at race pace/effort)
W2
Session 1: Tempo run - start at 4m and progress to 8 miles (race pace +20 secs)
Session 2: Club Hill run
I'll build the long run to 18 and a MLR of 13 midweek and include a lot of core work on the easy days.
Mileage should max out at high 50's.
Easy runs I'll wear a HR monitor to keep it below 130.
I also need to build in a couple of recovery weeks.
**********
Was in my local pub on Friday night and a guy comes over looking for a spare chair, I make some kind of joke and he looks at me and says - were you the guy pacing 3:40 in Dublin.
I'm not sure if it was my witty humour :rolleyes: or my look that he recognised - (maybe it was the 5 seconds I took to sip my pint??)
TbL0 -
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Monday: 6.6m recovery @ 8:40 pace
Bit of a headcold going on - 1st run in many months wearing 3 layers.
Recovery run - keeping the HR below 130.
Tuesday: 8m Easy @ 7:55 pace. - "Out & back neg split"
Legs felt great and really wanted to stretch them more than I did - took a lot of restraint to run easy for the 1st 4 miles.
1st 4 miles easy down to the Zoo and back a bit faster (uphill ) to the house.
HR ave 136
My goal race was going to be Dungarvan 10m in Feb - My plan for the race started on Monday and its sold out already
!!
Looks like it'll be Trim instead.0 -
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The focus of the session was middle distance, or your training is now focused on middle distance?
No more marathons for me in 2015. Next goal race is 10miles in Trim, but the focus will be on 5k/10k.
Training Focus is to build speed and speed endurance.
Alternating speed work, tempos and longer intervals.
Actually, 10k is probably long distance to you. 0 -
AuldManKing wrote: »No more marathons for me in 2015. Next goal race is 10miles in Trim, but the focus will be on 5k/10k.
Training Focus is to build speed and speed endurance.
Alternating speed work, tempos and longer intervals.
Actually, 10k is probably long distance to you.
Haha 10k is not middle distance, nor is 5k. 3k yes, at a stretch.0 -
AuldManKing wrote: »No more marathons for me in 2015. Next goal race is 10miles in Trim, but the focus will be on 5k/10k.
Training Focus is to build speed and speed endurance.
Alternating speed work, tempos and longer intervals.
Actually, 10k is probably long distance to you.
10k is like an ultra to me! I've said it on here before but you have great natural speed and I think you could be a great miler. Not everyone can bang out 70/71 400's off the back of long distance training. 5/10k training will leave you with a good base and with a few specific 1500m/mile sessions you could run a cracking mile (sub 4.50 at least).0 -
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10k is like an ultra to me! I've said it on here before but you have great natural speed and I think you could be a great miler. Not everyone can bang out 70/71 400's off the back of long distance training. 5/10k training will leave you with a good base and with a few specific 1500m/mile sessions you could run a cracking mile (sub 4.50 at least).Chivito550 wrote: »Agree with the above. How hard effort wise was that 71 400m at the start of that session?
the 71 didn't feel too bad, but it was the 1st one
Would love to try some shorter stuff sometime - maybe next year.
Focus this year is getting to a decent 5k/10k/10m standard.0 -
Friday: 5m easy - 7:50 pace. Nice few lunchtime laps in Porterstown.
Re-started the core work tonight for the 1st time since Marathon week.
Saturday: 6x1km
Horrible day for doing any sort of session. Decided to do this on the Polo grounds as each lap was 1km - but seen some lads running down there and there was water everywhere. My DS racers wouldn't hold up to that! (Note: Must buy a pair of trail shoes)
There's a path/road that goes around the Polo grounds that is exactly 1m (is it sad that I know the length of most roads, or "junction to junction" in the PP ) so decided to do this on the harder surface.
Done a 1m warm up (think I spotted DrQ in the distance) and then set off.
The target pace was for Race Pace -10s, which should be 5:45 by the start of Feb, so decided that 6:00-6:05 pace would be a decent barometer to try for at this stage.
Rep 1: 6:01 (3:44 mins)
Rep 2: 5:53
Rep 3: 5:52 (3:38 mins)
Rep 4: 5:57
Rep 5: 5:53 (Downhill with wind)
Rep 6: 6:01 (uphill against wind)
All the reps with 2 min jog recoveries.
Just under a 2 mile warm down brought the session to 7.7 rain sodden miles.
Happy with the effort, given that it was a solo effort - although it was tougher than I thought it would be, which gives me an indication of where I am right now.
A good session to get done at this stage.0 -
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Nice session.AuldManKing wrote: »Friday: 5m easy - 7:50 pace. Nice few lunchtime laps in Porterstown.
Re-started the core work tonight for the 1st time since Marathon week.
Saturday: 6x1km
Horrible day for doing any sort of session. Decided to do this on the Polo grounds as each lap was 1km - but seen some lads running down there and there was water everywhere. My DS racers wouldn't hold up to that! (Note: Must buy a pair of trail shoes)
There's a path/road that goes around the Polo grounds that is exactly 1m (is it sad that I know the length of most roads, or "junction to junction" in the PP ) so decided to do this on the harder surface.
Done a 1m warm up (think I spotted DrQ in the distance) and then set off.
The target pace was for Race Pace -10s, which should be 5:45 by the start of Feb, so decided that 6:00-6:05 pace would be a decent barometer to try for at this stage.
Rep 1: 6:01 (3:44 mins)
Rep 2: 5:53
Rep 3: 5:52 (3:38 mins)
Rep 4: 5:57
Rep 5: 5:53 (Downhill with wind)
Rep 6: 6:01 (uphill against wind)
All the reps with 2 min jog recoveries.
Just under a 2 mile warm down brought the session to 7.7 rain sodden miles.
Happy with the effort, given that it was a solo effort - although it was tougher than I thought it would be, which gives me an indication of where I am right now.
A good session to get done at this stage.0
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