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TRR_the_turd wrote: »great run, are you going to run master championships on the track?
No plans - but never considered it till I read this! Might look into it.
I am, you will and you didYou're back? Only 126 pages and I'll catch up, as don't like skipping ahead on logs, so will I see you Sunday for Fingal 10km?
Thanks - I didn'tWell done, A. Good luck tomorrow. ENJOY!!
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Fingal 10k: 39:15
Felt good going into this, I had taken it easy following the 1500 race.
Woke up and had a decent brekkie and headed to swords. Done a decent warm up and slotted in pretty far back - couldn't get up front.
Had a chat with TJ and seen aquinn warming up.
My plan was to run the 1st 2 miles conservatively and pick it up on mile 3. I was aiming for 36:30
We set off and I stuck to my plan of running mile 1 at 5:55 pace - passed by Statts on the way.
On mile 2 I knew this was going to be tough and felt the energy drain from me. $hit, not again.
I have to get a handle on this. Mile 2 in 5:47.
Into mile 3 and I was doing a tempo run. No energy. 6:18. Stopped to get sick after the 5km mark - nothing came up except some bile. Not sure what brought this on.
Just done a tempo effort for the 5km home.
10k in 39:15.
Not dwelling on it - just writing it off. At least I'll be recovered to do Donedea 5k on Friday
Some great results from my club mates with 2 of them dipping under 36 mins.0 -
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AuldManKing wrote: »No plans - but never considered it till I read this! Might look into it.
So all those times I mentioned it to you, you were just zoned out?
:( 0 -
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So all those times I mentioned it to you, you were just zoned out?:(
Nah - I really dont think I'd be competitive at it. I watched a lot of people (masters) in the C&B grades do much better times than me.
I also dont think I'd enjoy the training - I like the long runs and longer reps. Some guys in the club do 800/1500 training and I think it would drive me insane 0 -
AuldManKing wrote: »Nah - I really dont think I'd be competitive at it. I watched a lot of people (masters) in the C&B grades do much better times than me.
I also dont think I'd enjoy the training - I like the long runs and longer reps. Some guys in the club do 800/1500 training and I think it would drive me insane
Well whatever you are currently doing is putting you in a place where your 1500 time in a different league to your longer PBs. Vdot Ranks your 4:37 as equivalent to a 2:44 Marathon and a 35:3x 10k.
I reckon you would be better again over 800m.0 -
Well whatever you are currently doing is putting you in a place where your 1500 time in a different league to your longer PBs. Vdot Ranks your 4:37 as equivalent to a 2:44 Marathon and a 35:3x 10k.
I reckon you would be better again over 800m.
I know - I've been avoiding that statistic for a few days.............bloody calculators, what do they know 0 -
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Bit of a catch up:
24th July: Ran the Donedea 5km - a great race with great organisation. Met Dave McM an UM there.
The race followed the same pattern as my other races - felt ok for 2 miles then died in the last mile.
Time of 18:36.
Enjoyed it though and it reinforced the changes that I need to make with my training.
Time off:
Took a week off totally from running and then went on hols to Rhodes, where I single handledly saved the Greek economy
While away, I ran every 2nd day - nothing more than 4-5 miles. The odd tempo or Fartlek was the only quality running.
Managed to top a Strava segment a big b'stard of a hill, thanks to the former DrQ pointing it out to me.
Back home on Wednesday PM and done the following:
Thursday 13th: 1E+5St+1E - the steady miles were about 7:00 min/miles
Friday: 5.7m Recovery
Sat: 2WU/ 3 Tempo/ 2 CD Tempo miles (6:22/6:11/6:16)
Sun: 11m LSR - started running with the usual group - but the pace was too hot for me so I dropped back to another group and enjoyed the company. 11.2m @ 7:57
41m for the week - felt it afterwards!
The plan is to stop doing the constant V02max sessions with the club and focus doing more LT / Tempos / Steady runs / Hills with the intention of increasing endurance.0 -
AuldManKing wrote: »Bit of a catch up:
24th July: Ran the Donedea 5km - a great race with great organisation. Met Dave McM an UM there.
The race followed the same pattern as my other races - felt ok for 2 miles then died in the last mile.
Time of 18:36.
Enjoyed it though and it reinforced the changes that I need to make with my training.
Time off:
Took a week off totally from running and then went on hols to Rhodes, where I single handledly saved the Greek economy
While away, I ran every 2nd day - nothing more than 4-5 miles. The odd tempo or Fartlek was the only quality running.
Managed to top a Strava segment a big b'stard of a hill, thanks to the former DrQ pointing it out to me.
Back home on Wednesday PM and done the following:
Thursday 13th: 1E+5St+1E - the steady miles were about 7:00 min/miles
Friday: 5.7m Recovery
Sat: 2WU/ 3 Tempo/ 2 CD Tempo miles (6:22/6:11/6:16)
Sun: 11m LSR - started running with the usual group - but the pace was too hot for me so I dropped back to another group and enjoyed the company. 11.2m @ 7:57
41m for the week - felt it afterwards!
The plan is to stop doing the constant V02max sessions with the club and focus doing more LT / Tempos / Steady runs / Hills with the intention of increasing endurance.
Great idea this. Your training had a lot of Vo2 max stuff in it which is great for putting the icing on the cake, but that's all it should be. Do a real solid block of MP/LT running, with some strides and hill reps for turnover and then tack on a few vo2 sessions and you'll be flying.0 -
Monday : 5.5m easy - gentle run around the trails in the PP.
Tuesday: Feeling TBL's Buttocks
LT session: 2 wu/3x2k/2 CD (10k pace / 90s Rec)
I was slightly apprehensive about this - mainly because of the shorter recoveries.
I normally do these in the Polo grounds, but the thoughts of doing 2 laps where I normally do 1 was off putting - so chose the Acres as the 2k would be a partial lap.
After a 2m WU and some strides, I set off.
1st rep was fine - just at the end of the rep, I seen TBL with the artists formally known as DrQ & Ecoli.
90s recovery felt ok for the 1st one.
On the 2nd rep I was approaching the lads from behind and couldn't resist a grope of TBL's buttocks - nothing untoward about it, just a manly grope.
I think the deer hiding in the trees heard his shout as I caught him unawares.
The 2nd rep was a bit better as I was going in the opposite direction and the wind was at my back for the long straight.
After the 2nd rep, the 90seconds wasn't long enough - but stuck with it and set off on the 3rd rep.
I'd be chasing the lads again as they were ahead, so it gave me something to focus on - I resisted the temptation for another grope.
The last 400 of the 3rd rep was tough, but I seen it through.
2m jog home.
2k reps were 7:40/7:20/7:36 - (the 1st rep surprised me afterwards as I thought it was the quickest - maybe didn't press the button quick enough??)
Next week it progresses to 4x2km.0 -
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Monday 24th: 5.5m @ 8:20 pace - recovery on the PP trails. Bit of stretching.
Tuesday 25th: 3x2k+1x1k (plan was 4x2k) @ 10k pace
Had to get out at 4ish for this one as Daughter#2 had a match and wifey was going out (yes - on a Tuesday....)
So I had no choice but to set out in the rain and noticeable wind for this one.
I had completed last weeks similar session on the 15 Acres, but wanted a different route today given the conditions.
Ran to Whites Gate (2m) as a warm up and set off down to the OS and around the Furze.
Unlike Saturdays Tempo run, this did not feel effortless and I was working from the 1st rep.
Rep 1:Completed the 2km in 7:39 (6:07 pace) and if felt greater than 10k effort. Blustery in parts.
90 seconds recovery flew by and I was off again on the Furze, up Chesterfield and down the North road.
Working Hard and the wind was in my face on the North road.
Rep 2 in 7:35 (6:04 pace).
The 3rd rep was pure mind games to keep going as I went back up Chesterfield - promising myself that this was it - no 4th rep.
Rep 3 in 7:30 (6:07)
At this stage, the rain had stopped and I took an additional 30 sec's on the recovery trying to goad myself into completing the rep.
I agreed after much debate to split the difference and do 1k rather than 2k.
In hindsight I was right not to complete the full rep as pace was gone and form probably was going too.
Rep 4: 1km in 4:00 (6:16).
Maybe 90 seconds is too little recovery at this stage in the plan??
Jogged home (2.3m) whilst feeling a blister on my foot get bigger and bigger. Damn the rain.
Not too upset at not finishing the workout - I got plenty from it and 7km of hard running is a good return for the day that was in it.
9m @ 7:28 pace.
Over the last month I've done zilch/nada/nothing in terms of core work - so I've signed up for a 'runner specific' S&C class each Friday - the owner has put on this class for the MSB group, so we'll see how it goes.
I may need to amend my running plan based on how I feel after this class.0 -
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