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Be still my beating heart
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thirstywork2 wrote: »I served him in Ashtown :P
He was looking for two pairs but told him to get you to try out the new model as you are changing from Alchemy to Paradox.
hi there thirstywork:) Do you keep Boards names on file
:o
Love the new shoes!
While you're here, can I pick your brains about something? I'm in the process of getting rid of about 4 pairs of old mizunos as they've just 'had it'.
So I want to rotate 3 pairs from now on. At the moment I'm rotating the new ones I just got and a pair of Brooks st5s that I got from your good selves about a year ago. There'd probably be about 200 miles on these but they still seem fine. I asked himself to get 2 pairs of mizunos for me yesterday as you know. However, I'm now wondering that for my 3rd pair, should I get another pair of Brooks? I'm doing 3 x sessions a week and lots of recovery running between those runs. I started wearing the Brooks for my sessions and am getting on great with them (only really wore them for races before this). As I'm doing a lot of 'faster' stuff now, would it make more sense to have another pair of lighter shoes? And just one pair of heavier support shoes?
In your opinion (if you have one:)), what would be the best 3rd pair to throw into the mix?
Thanks!0 -
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hi there thirstywork:) Do you keep Boards names on file:o
Love the new shoes!
While you're here, can I pick your brains about something? I'm in the process of getting rid of about 4 pairs of old mizunos as they've just 'had it'.
So I want to rotate 3 pairs from now on. At the moment I'm rotating the new ones I just got and a pair of Brooks st5s that I got from your good selves about a year ago. There'd probably be about 200 miles on these but they still seem fine. I asked himself to get 2 pairs of mizunos for me yesterday as you know. However, I'm now wondering that for my 3rd pair, should I get another pair of Brooks? I'm doing 3 x sessions a week and lots of recovery running between those runs. I started wearing the Brooks for my sessions and am getting on great with them (only really wore them for races before this). As I'm doing a lot of 'faster' stuff now, would it make more sense to have another pair of lighter shoes? And just one pair of heavier support shoes?
In your opinion (if you have one:)), what would be the best 3rd pair to throw into the mix?
Thanks!
You didn't ask me but I'd suggest to try out a pair of Hitogami's - they are the replacement for the old Ronins. My OH runs her sessions/shorter distance races in the Ronins and swears by them.0 -
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Friday 9th May
35 mins easy. Little bit of clickey-click on the back of the knee still but much improved. Quality foam roll and AIS session am and pm. I'm a little more achey in general than I have been in months and I think it's down to wearing the Brooks ST5s for all my faster sessions lately which would work out at a large percentage of my weekly mileage so I feel I'm wearing them too much. But they give me a major psychological boost so I'm in a quandary. I have to stop wearing them so much and stick to the support of the mizunos more unfortunately. They were recommended to me for a reason...
Saturday 10 May
35 mins very very easy!
Met up with 2 of my sisters of varying abilities but all in the category of very slow! Lazy biatches have been neglecting their running lately and not sticking to the 5k plans I presented each of them with a few weeks ago. So the three long blondes headed to the phoenix park and we must've looked kinda funny shuffling along at 13min/miles:D. The pace suited me perfectly actually as I didn't want to put any stress on my legs today ahead of tomorrow. Younger sister found it very tough. After a mile she had to slow down to 14 min/miles and ended up walking after 30 mins but fair play to her for plugging away at it and getting to her 30min target. Older sister was a good bit better and I encouraged her to go on ahead of us and do a few faster bursts after 30 mins and she was flying it so delighted for her. There's a lot of potential there! I've a lot of work to do though... But I SHALL SUCCEED:D
Sunday 11 May
1 mile (actually .94 of a mile!) Time Trial
This was suggested to me during the week. Initially I though Woo Hoo I can't wait and accepted the challenge with my usual enthusiasm. That was until I was told in no uncertain terms, that this was not something to be enjoyed. This was to be painful and I should be on my knees by the end of it.
I started to get worried
Headed to park and measured out my stretch which fell a short of a mile. To make up the mile I would have had to turn a sharp corner towards the end and face into a very strong wind (ran the course beforehand) so decided to cheat a little bit and run .94-95 of a mile instead. I can do this TT another time when I find a proper stretch of a mile without paths to cross/turns etc. It was lashing rain and really windy and I didn't want to expend any unnecessary energy trying to find an alternative route. As I said, I'll do it another day properly.
This was like a practice TT!
Did 3 mile w/u including drills and 6 x 100m strides towards end. I was feeling very very nervous but fairly confident. I had slept great last 2 nights, had no work stress, and rhr really low this morning so knew it was a good time to do this it but winds very strong and came at me from the side for some of the run but not too bad overall.
I was told to check the watch every quarter of a mile to make sure I wasn't slacking. I checked it after the first quarter and when I saw 6:40 on the watch I nearly collapsed with excitement. And it didn't even feel that bad. I had to check it a few times in case the 6 was really an 8 and I was seeing things! I've felt much much worse running at 8min/mile for a one minute rep in the past! There was a dude behind me and I could hear his heavy breathing trying to keep up with me. I lost him and left him for dust:P
Half-way through, checked the watch again and it was still in 6:40s! I couldn't believe it, but it was starting to hurt and I panicked. I lost it a bit then and pace was creeping up towards 7 at the third quarter but I got it back well down below 7. My breathing was very very heavy but very even and controlled and I wasn't phlegmy:o like I usually am when I run faster. It was really hurting in the last quarter and I really had to fight to sustain. I know it was a bit short of a mile but I definitely could have sustained it for the extra bit to make up the mile today if the path had gone on a bit longer. I really really wanted this today and was prepared to do whatever it took. I had my mind set on sub-7 but if truth be told, I felt realistically, I'd be looking more at sub 7:20. I was in a great positive frame of mind today though and positivity and confidence counts for SO much for Ososlo when it comes to this game.
Result: 6:59 pace for .94 of a mile
I know I cheated a bit with the distance today but hey, I never in a million years thought I could run 6:40 pace for half a mile and that's what I'm most proud of today. I've never even done a stride with a 6 on the clock before! Well maybe one but that would have been for about a minute. Today I ran half a mile at 6:40 pace!!!!!!!
When I finished I was literally on my knees and my chest felt awful. It felt sore for about half an hour afterwards but is grand now. Today I felt The Pain and that's a good thing. Afterwards, I felt like I ran a race so I know I put the effort in and didn't go easy on myself. Pity I didn't go out a bit slower and get faster as it progressed rather than the reverse and pity it wasn't a full mile BUT I almost feel like a runner now:D and finally feel I'm getting the results I deserve from all the effort I put in.
ps - yes Stazza I was cursing you during this you sh**fu**di**wad**ther*fuc***:D
6 miles total
pm - 35 mins easy
Weekly total: 39 (very low but intentionally so with the Time Trial looming)
Can't wait for the next phase of my training:D0 -
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Haha - I need to be more careful and check for typos
You actually did this session pretty much bang on the button. The idea should've been to do them at just under 7 pace - the same pace you did for the mile TT. My mistake
The idea was to do them at mile pace and you did - so you can be well pleased with yourself. I'll sort out the correct pace for the 800's for you and send them over.
I told you it was a nice session 0 -
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Wednesday 21 May
8 x 400 off 90 sec recoveries
Knew heading off that this wasn't going to be pretty and guess what? I was right. Only way to sleep last night was to knock myself out (not physically;)) but popped a few pills as couldn't handle another night of discontent... Very bleary blurry day.
Wasn't sure if I should do the session due to being so wrecked and don't know if one benefits fully from doing a session if exhausted and not able to hit the paces. Felt a good bit better than yesterday with my few hours of 'pretend' sleep under my belt so decided to give it my best shot.
AIS and off to Phoneix Park. 3 mile w/u. Drills. Roasting hot!
Disastrous from a pacing point of view once again. Even worse actually than last week. Went off way too fast and was around 6:30 pace when checking the watch half way through on the first few reps. And then of course I slowed more and more and more as the rep went on.
I had done half of the first rep when I noticed that I had pressed 'stop' on the watch instead of 'lap':mad: so half a bloody rep done that I had to abandon and start over from the beginning:rolleyes::rolleyes::rolleyes:.
7:08 (1:47)
6:56 (1:44)
7:19 (1:47)
7:09 (1:47)
7:18 (1:48)
7:11 (1:47)
7:16 (1:48)
6:55 (1:44)
avg (146-147)
Can't say I'm not disheartened not to hit the paces and there are some dreadful reps in there that I'm very embarrassed posting when the aim was to get them all at 7 pace (and 1:45) and hopefully it is because I'm in the midst of a bad sleeping patch and not because I'm losing fitness... and getting slower... and hopefully it's only a momentary blip in proceedings. Anyways, it's done, I worked hard, didn't slack and got through it.
I notice a distinct lack of smiley and grinning faces in my posts of late since the training got harder! Here are some, just in case I forget what they look like:):D:):):D:D:
7.6 miles total0 -
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First off, if you're not getting enough sleep you shouldn't do these sort of sessions. Even with enough sleep, these sessions are tough; they tax the body - hard. If you go into these workouts already shafted, you are risking injury. Jack the sessions and just do easy runs until the sleeping improves.
With that said, the 1:45 is a rough guide. And given that you're just starting to do these type of workouts, your times are decent. A lot of people on here would have similar discrepancies in their reps. And that's not taking into account the lack of sleep etc.
But here's the thing - right now your body is doubly shafted and it will take more time to recover. You must allow your body the opportunity to recover and adapt. If you don't, your immune system will cave and you'll end up sick/injured. It's imperative that you don't do workouts if you haven't had enough sleep - all you're doing is screwing yourself.
The idea of training is to slightly stress/overload the system then allow the body to recover and adapt so that it comes back stronger/fitter.
If you get away with this without getting a cold or bug or lurgy, be thankful, slaughter some wild beast as an offering to Zeus, and then make sure you're adequately rested before doing another session.
What would you say to one of DCM chaps/chapesses if they were to do something like this.
Consider this a reprimand
p.s. 0 -
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outforarun wrote: »Hi Ososlo, those are super splits for a really tough session. Only last week I did 3 x 1M (well 3 x 1600m) at 5K pace, but off a luxurious 3:30mins recovery. That corresponded to around 60% of interval time. I would have been suffering off 90 seconds recovery and would have baulked at a 4th interval. I think you should be more than 'quite happy' with that session.
Cheers thanks a million! Wow I am very jealous of your recoveries:( but maybe it wouldn't have been any easier in the long run - putting off the inevitable! To be honest it was one of the hardest things I've ever done I think (maybe that means I've had a very easy life:D) and in hindsight, yes I am a bit more than 'quite happy' with the results. Cheers outforarun. And guess what? I get to do it all again very very soon...
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AuldManKing wrote: »I think 4x1m off 90sec is used as a 10k predictor (double and add ~1 min).
Oooh..now that could be my next session right there!
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