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AuldManKing wrote: »What I'm figuring out is that there's a correlation to being too rested versus being 'primed'.
I would NEVER have thought that I'd of ran a 5k PB after the session I done - but I did.
If I had of done a 'softer session' midweek, would I have gained a few more seconds - I don't really know. I've tapered in the past and ran well but lately, I find that my worst runs are when I taper (or too much taper).
Luke might jump in to this with his thoughts if he's not changing nappies.
I'm targeting (My A race) a good 10k PB for Dunshaughlin, so I'll be very interested to see what Coach has in store for me..............probably do 15k at 5k pace the night before
. And it'll work.
Yeah I never considered that hard work during the week of a race might be the best preparation. On the basis that rest is best I found it hard to understand that you wouldn't want to, at some point, really test progress without having the fall back of " legs were still feeling Wednesday's session".
I'm asking more because L's generic type grads plan has me really cutting back for 10 days before Dunshaughlin which is also my 'goal' race.0 -
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Monday: Work Day 1 - Went well as could be expected.......oh, sorry, this is a running log.........7m down to the Park and up around the canal - legs felt ok surprisingly.
7m@8.06
Tuesday: Session - was tired going out for this one and nearly pulled the plug before I started. But I keep telling myself that the tiredness you feel has no correlation to how the session will go and so it proved again.
The session was 7x1km @ 5.40 pace with 90s recovery - I thought I had it already on the watch, but it didn't transfer over, so I had to create a workout using the watch itself - which let me create one that was 0.65m (as opposed to 0.62).
Drove down to Whites Gate at Farmleigh and jogged to the Acres and done 4-5 strides with some stretching.
Set off on the reps - 1st one too fast as usual, but settled into them. The 6th & 7th rep were tough.
I kept telling myself after 2 reps that I'd stop after 5. Then on the 5th rep, I challenged myself to run towards the Popes cross (as it was on the way home anyway) - so managed that. Then I told myself that all the 'magic' happens on the last rep and if I didn't do the last rep, it would have been pointless. I gave myself a get out of jail card by saying that I could do the rep 5-10secs slower. In the end I didn't need those additional seconds.
Done the cool down going up the UGR and in through the Furry Glen and up that hill. I'm a badass dude you see. An employed one.
Reps were:
1. 3.35 (5:31/Mile)
2. 3.40 (5.39)
3. 3.41 (5.41)
4. 3.38 (5.36)
5. 3.39 (5.38)
6. 3.41 (5.40)
7. 3.38 (5.36)
Nicely knackered afterwards, sitting on the grass beside St Marys Hospital.
with WU/CD it came to 9 miles total.
Wednesday
AM: 4m easy - 8.34 pace
PM: 7m easy - down to PP & back - 8.19 pace (last mile was a bit of a slog).
Wind & rain on the PM run wasn't helpful
Brought the dog for a walk afterwards - legs felt good again.
11m for the day0 -
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On page 3!! - you'd think I was busy or something.
Thursday: 7 miles - keeping it local - 8:32 pace.
Friday: Session - 2x1km / 3x800 / 4x600 @ 5.30 pace (2 mins/2mins/90secs recovery
This was done in a very time confined and slightly stressed state!
Home from work and I had under 90 mins to get to the session, do the session, get home, shower and make a bus.
Didn't drive to the park - kept it local again and ran to Porterstown.
Was slightly windy up there and it told in the reps. - Some on the grass track but mostly on Tar.
The MSB grass track is the hilliest windiest grass track in the history of tracks - horrible at times.
2.1km (3.22 / 3.23) - 2 mins rec
3x800 (2.43/2.41/2.44) - 2 mins rec
4x600 (2.03/2.00/2.03/2.01) - 90s rec
All reps between 5.25-5.30 - no time even for a contented sit down & smile afterwards
7.72m total (57 mins for the session - I made the bus!)
Sat: I had promised to pace 20mins at the C'Knock 5k on Saturday - but haggled my way to pace 23mins instead!
I jogged down to the race on Sat morning, got my balloon and made my way around the course. Its a downhill 1st mile, so I informed those around me that it would be 10secs faster - but would be 5k effort. The last mile is a real pig of a mile, with the last 400 particularly tough.
I had a good crowd around me, but going up through Farmleigh, most of them faded. I was encouraging the few who were still with me and those ahead of me to keep it going - using SuperJoe as my inspiration!
Made it home in 22:58. Job done.
Jogged home after cake
6.7m
Sunday: Up early again and down to the PP for 8am.
2 of the lads training for Berlin & Dublin went out at a hot enough pace and I kept with them - we picked up a group at 8.45 an had 2-3 softish miles, before we picked it up again and left the group.
It was great to be running at 7's and still chatting - even the last couple of miles at 6.50, we were still chatting away. While I new the pace was faster, I didnt think it was as fast. Happy to see the pace afterwards and the legs felt great afterwards too.
14.77@7.19
63.2m for the week. - happy with that all things considered.
Monday: Another time constraint run - it Wasn't the National I was in a hurry to, rather wanting to watch Engerland.
Nice few miles - taking in 4 local parks.
6.8m @ 8.25 pace.
Not too sure whats going on - maybe its the change in routine, but I'm eating all around me this week.0 -
Tuesday: Session - 4x(1000/600) Recovery - 2 mins / 2 mins
Tough session - been feeling very tired lately with the return to work, and knew that this would be tough as I jogged from Whites Gate to the Acres. As soon as I hit the Popes Cross, the wind was 'different' as the acres has its own micro climate - different to all other places in the PP as its very exposed and at a very high point.
I debated about going somewhere else when I felt how strong the wind was - but said I'd do a couple of reps and see.
I done strides into the wind in order to ensure the 1st 1k rep was with the wind as I feel its important to get off to a good start. The 3rd 1k rep was on the straight, into a headwind which needed to be felt to be believed, given the relatively mild conditions elsewhere.
The following 600m was tough and the legs were a bit jelly, but I felt like stopping the session after 3 reps of each as I was knackered - the wind was made worse by it being soooo warm and I was also so thirsty.
I said I'd try the last 2 reps (1000/600) but do them at 10k pace - this meant completing a good session and not having a session DNF in the brain - as it turns out the 1k was at 10k pace, but the 600 was back in line with where it should of been.
Finished the session and lay down on the grass, totally depleted - a guy comes over and offers me water, asks me if I needed help!! Must have been a sight.
Reps were:
1000/600 - 3.22 (5.25) / 2.01 (5.26)
1000/600 - 3.23 (5.26) / 2.02 (5.29)
1000/600 - 3:31 (5:40) / 2.04 (5.33)
1000/600 - 3:36 (5.48) / 2.04 (5:33)
8.8m for the session
Wednesday:
AM: 6 laps of a 0.5m park right in front of my house - 3.1m @ 8.47 pace. (Ososlo/Ultrawoman would love it)
PM: Debated not running and taking a rest, but went out after work and was having a bit of a mare as my toe had bled during the week and was now totally chaffed - so I made some repairs and was debating going home after a mile or so when Murph_D came by - I jumped in with him for a few miles and the chat eased the mind off the toe.
What a nice guy - no wonder he's so popular on here.
6.8m@8.24
9.9m for the day
Thursday:
My best day so far in a long time - a rest day.
1st rest day in about 104 days and I feel great for it so far.
Major mojo alert - Definitely needed this mentally more than physically as when I woke up my 1st thoughts were - I don't want to run today - I haven't felt like that in a while - a loooonnnggggg while.
2 glasses of wine @ at sipping pace, for the day.0 -
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Friday: Shakeout & 6x30s strides
Sat: Dunshaughlin 10k - Goal race.
After running 36:09 this time last year in Clonee 10k, I had hopes of finally getting under 36 mins.
After running my last 2 5k's at 5:33 pace - my plan was to run 4 miles at 5.45 pace and the the final 2 at 5:55 at least. I felt this was doable.
Saturday was a decent enough day - in the past few late evening races, I had ate at 5pm & 3pm and still felt bloated, so chose 1pm for a bit of pasta. I had coffee and toast about 3pm and sipped on water/Electrolytes for the day.
Made it to Dunshaughlin in great time and bumped into Adrian and then DD & Gosh.
2m of a warm up and some strides and we were ready to go.
I really wanted DD to do well today - so I gave him some fatherly advice about going out too quick on the downhill, I told him to take it easy.
Off we went and DD was gone like a hot snot. I was doing about 5:30's till the 1st left turn but settled down to a more moderate 5:50's to allow the average to cool down.
Mile 1 beeped at 5:41 and I seen DD out of the corner of my eye pull up - not a lace issue this time, but I do remember thinking that I wont let him pass me if he gets going again
During the 2nd mile, I recall thinking how tough it was to hold 5.45's - I was glad it wasn't a 5k as I dont think I could run 1m at 5.30. $hit, I was thinking, this is not going to be like the Bohermeen HM is it??
Mile 2 was 5.45 and I was starting to struggle.
The legs felt empty, like they had nothing. I dont think the weather was a factor at this stage as there was a breeze into our faces.
Once we turned onto the country roads, the breeze calmed and it was warm, I tried to get hedge cover - but I'm too tall!
I was trying to be positive and once the watch beeped at 3m for a 5.57 mile, I knew sub 36 was gone a PB was gone and this would become a challenge to beat my time from 2016 here, which was 37.02.
I vowed to make it 'the best race on the day' so ignored the watch and tried to pick people off.
We turned the corner for the 'hill' and thankfully I made it up in one piece and clocked a 5.54 mile for mile 4 - I checked on the beep - I picked my next target, a lady up ahead - lets aim to beat her I said.
At this stage we were exposed to the sun without cover and going up a longish drag - I was suffering big time.
I came alongside the female runner and passed her out - only for her to pick it up again.
Mile 5 was 6.07 - this was going to be a tough last mile. I picked off some more runners but more picked me off.
The last 1km is horrible. Signs for 1km to go / 800 to go / 600 to go / 400 to go - then 300 etc - Jaysus - this is never ending.
Mile 6 was 5.56 and I mustered a token burst for the line to cross in 36.40.
Disappointed again with how I felt after a couple of miles, but happy I didn't capitulate - I'm certainly better that 36.40, but I need to be able to show it.
My 2nd fastest 10k, but that really means nothing when you want to run 41 seconds faster.
Sunday:
15 miles on the plan today - I had though about running solo but at 8am with the group.
After 6-8miles I was tired and by 12m I was knackered - Turned for home as I had to run home - the last 2 miles were a slog.
Got home, drank water, felt weak, puked up for 10 mins. Felt $h!te for about an hour before feeling normal again.
15m@7.45
53m for the week.
Monday: Travelling with work - spent the afternoon in Holland and the evening in Milan.0 -
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Busy Busy Busy...........Sorry for lack of engagement - this work & travel & wedding lark is a minefield.
Monday - Trip to Holland then a flight to Milan - no running.
Tuesday: 6m - found a little park near the hotel, but was turfed out of there as little kids were using it for a biking session.
Ran around the roads and found the canal - ran up and down the canal for a bit, watching the gekko's run along!
6m@8.09
Wednesday:
AM - 30 mins on the treadie as I thought Dinner was at 5pm - turned out dinner was later.
3.6m@8.10
PM: 6m at 8.03 - inc 5x40s strides.
Thursday: Home to Ireland - lap of the park - 8m @7.44 - great evening for it.
Friday: Pre wedding. 6.7m around the locality - 8.17 pace.
Sat: Felt grand after the wedding - Complete lap of the park - not done it in a while - Off out to celebrate my 22nd Wedding anniversary on Sat night.
7m@7.58
** Finished June with 233 miles, which is a great return with 2 races, a week away with work, a wedding and an anniversary!
Sunday: Got a text on Sat to say that the Berlin crowd were meeting at 7am on Sunday morning. I asked for confirmation of this and it was reaffirmed. 7AM on SUNDAY MORNING. 7am. On a sunday. After being on the beer.
There were a good few of us, but 4 of us set off in a different direction (probably be a committee meeting about it) and ended up doing a loop of the War Memorial Gardens.
I like running with these as its a good honest run and it feels easy as your chatting all the way along and theres no looking at watches to see the pace or anything like that - the pace is the pace. And thankfully, mostly on grass.
16.7m @ 7:32 ( I always run better after being on the beer )
** 54 miles for the week - again - a great return given a busy week.
Monday: 7m after work @ 8.22pace
Tuesday: Session - 3x4(90s) @ 5.30 pace - reducing recovery each set - 90s/60s/30s
I ran to the PP for this one and done this on the OS/Furze road. Found it warm and humid, but doable as they were short reps.
I found the reps got quicker as the session went on - maybe the legs woke up towards the end.
This was a reminder that I need to do more strides during the week - the difference in the legs when you do strides a couple of times a week is amazing.
8.4m in total.
Wednesday: Had a work thing planned for right after work, so didn't think I'd get the planned double in.
Done 7 at 6.25am, pretty tired doing this - but bumped into WW.
Turned out the dinner was at 7.30, so done an additional 4m after work - this was pretty tough as it was so humid out.
4m@8.41
Thursday: Treated myself to a new Garmin 645 and ran down to the PP to test it out.
Came back up to the local park and done 6x20s strides. Legs feeling godd afterwards.
6.7m@8.03
Friday: Session: 10min@6:30 pace/5min@6.10/10min@6:30/5min@6:10
Ran the 2m down to the PP and done some stretches. Set off on the 1st leg and found the pace after 2-3 mins.
Picked it up to the faster pace handy enough, but by the 2nd 10 min stint I was sweating buckets.
Didn't feel I was working very hard, but it felt really warm & humid despite being overcast.
The last 5 mins were a grind - but very doable - I didn't feel that I was in trouble at any stage of this workout.
Really like these workouts. Really. No Seriously.
8.9m total
Leaving sunny Dublin for Sunny California on Sat for the week - I hope to run every day (bar Saturday)0 -
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Friday: Flight back to Ireland - so no running. I probably could have ran for 3-4 miles at 6am, but what was the point of that??
Saturday: Got home around 10am and managed to get out around 1pm for a run - a 6m loop around the park, mostly on grass and avoiding hills.
Was surprised to see the HR being highish (150's) for this run, given the pace.
6.4m @ 8.22pace
Sunday: Long run today - I decided to have a lie in today - so got up at 10am - heaven - wasn't feeling the love for this early on - once I looked at the watch wondering if I had 5 miles done to see that I only had 2.5 - I knew I was in trouble.
I stopped a couple of times - once for water at the polo grounds and once on Chesterfield (10miles) as I felt $h!te - kept going for the remainder of the 6 miles til I got home.
Worst long run in a long time and despite the 2 stops, my heart rate on Strava was extremely high - I even reached max HR despite being under 8 min/miles.
Something to look out for.
16m @ 8.01
I've planed to do the Liberties 4m race on Wednesday, but my daughter told me today that she wants to have her birthday dinner on Wed night.
Bloody 18 yr olds.
So 47 miles for the week - given I was away, it was a decent week - but its the 1st week in a long time where I've really questioned my running future.
Thoughts of not racing again (ever) or just running for fun entered my head - I know my mojo is low so maybe a 2 week holiday from next week will sort me out.0
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