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Be still my beating heart
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Chivito550 wrote: »Village runner, my old nemesis. On that sub 5 min thread he accused me of making up the fact I time trialled a 67 sec 400 as no way could I run that, and no way could I even get close to a sub 5 mile. Well I have the 400 equivalent of a 4:4x mile now. Use all this as motivation O.
Sure at one point you were my village runner. Think I got up for a run at 4am once just to prove a point to you too
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Pacing Mule wrote: »Sure at one point you were my village runner. Think I got up for a run at 4am once just to prove a point to you too
For all your entertainment:
http://touch.boards.ie/thread/20560131450 -
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^^^^^^:D that made me laugh aquinn - I must try arriving barely on time sometime!
how is your training going this week O? are you taking a few rest days or did you get stuck straight back in again? look forward to reading the sessions whenever you post them up.0 -
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Lovely post thanks aquinn! Gavlor will be having a major conniption with all the backslapping going on this morning.
I don't mean to make light of it but the sleepy products reminds me of this
I do promise to pick up some soon and give it a go!
Yes in hindsight it was ridiculous arriving at that time but I do like to be prepared and in control of every eventuality but yes there is such a thing as taking it way too far! Lesson learned!
Thanks again. Some great advice in your post.
Firedance, thanks, yes have done 5 runs since Sunday including a session yesterday and legs felt perfect which probably tells me something about my race effort.
Logging training? Not sure... we'll see.0 -
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Monday 6 April
Long run w/ 60 mins at AT
Bit of an Easter hangover today and was 17 degrees when I was doing this and I was a tad overdressed so splits are unsurprisingly a bit slower than I'd have liked. However, I think I got the effort spot on today. Some days you just don't have the 'edge' however with the old pace.
w/u: 10:03, 9:32
AT: 8:50 8:45: 8:47 8:44 8:43 8:39
c/d 10:01 10:01 9:45 10:10
12 miles total @ 9:18 avg pace
Tuesday 7 April
6 miles recovery
Fab evening. Ran some of this a bit too fast but I felt great and there may have been a little bit of a competitive thing going on with some folks at one point.
9:46 avg pace
Wednesday 8 April
5 x 4 mins off 3 mins
w/u 9:51 9:37
5 x 4 mins 7:44 7:41 7:42 7:38 7:34
c/d 9:43 8:59
Felt good despite poor sleep night last night. Did this on the slightly more challenging route that I did the AT run on.
Enjoyed it. Was running hard but at a sustainable effort. Gave the last one a bit of welly just 'cause I felt like it. Definitely had another few reps in me if necessary though. The cool down surprised me when I reviewed stats at home. I ran a sub 9 min mile for my last cool down mile and it felt like a 10 min/mile. Not sure what that was about!
7 miles total @ 9:13 avg pace
Thursday
am: 3 miles recovery
1.5 miles to get to the shop to purchase some vegan sausages for lunch and 1.5 miles home to eat them.
pm: 6 miles easy with a bit of punch in the middle. Felt great tonight. Full of beans!
9:31 avg pace
9 miles daily total
Friday 10 April
Met a real life, living breathing Boardsie today. Fun to chat about running and training and this place and what it's like to be part of a minority group;)
Supposed to be my hills session today but I went out to do the warm up and started feeling a bit strange. I felt a bit weak and lightheaded. Knocked session on the head and returned home. Maybe it was the excitement from earlier in the day getting to me:)
4 miles easy
Saturday 11 April
8 x 50 sec hills
My usual Phonenix Park hill was taken over by Korir and Steele etc for the GIR so had to wait until evening to do this session. Great race for second and delighted to see our Fionnuala get her well deserved silver!!! Be still my beating heart it was hard to watch towards the end!!!
This was one of those sessions when everything feels just right.
3 mile progressive warm up felt great and much faster than usual: 9:50, 9:11, 8:44 pace.
Felt very good on the hills and felt my form was strong and powerful. I probably didn't look that way in reality Have to say the fortnightly hill sessions are my current favourite sessions.
3 miles cool down: 9:44 9:52 9:38
9 miles daily total
Sunday 12 April
am: 4 miles recovery
Felt super this morning. Really had to hold back from letting the legs take off. I'm amazed that since I started my hill sprints in February that my legs and ass have never felt sore once. They really feel stronger and more powerful than ever.
9:56 avg pace
pm: 4.5 miles easy
Just an easy jaunt and can't believe the pace to be honest. In general this week there seems to be a bit of an improvement with the pace of the easy and recovery runs. Everything just feels like it's slotting nicely into place at the moment.
9:26 avg pace
8.5 daily total
Sleep has improved a bit this week. I'm having actual dreams and not nightmares and getting into a really nice deep sleep for a few hours at a time. I do wake regularly but get back into the deep sleep again and get to finish the dreams and tweak them so they always have a happy ending Averaging 6ish hours per night which is a big improvement.
AIS and Lunge Matrix routine before every run and Myrtl routine after Monday's, Wednesday's and Saturday's sessions.
Happy with the week and enjoyed it SO much. And the best thing about it is that when I wake up in the morning, I can do it all again next week!
54.5 miles weekly total0 -
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Bit of a strange week... A step back with mileage and intensity but not through choice.
Monday 13 April
Rest
Had weak spells here and there throughout the day and felt generally devoid of any zing or zest. Took the mature decision to take a day off. Was advised by himself to take a few easy days. Did I heed the advice? Well, yes and no....
Tuesday 14 April
8 miles easy on hilly route
Felt good when I woke up and had a great sleep! Felt I nipped whatever was wrong with me Monday in the bud. Was going to do my session but the wise words from yesterday rung in my ears so took the advice and went with a lovely easy but hilly run today where I didn't let my heart rate go beyond easy for the whole thing and still delighted to see the pace reasonable with the very easy effort. Was very hot too. Hit 18 degrees during this!
9:47 avg pace
Wednesday 15 April
2 x 17 mins at HEAE (last 3 mins progressively faster)
Felt good and strong and back to normal this morning, or so I thought. Was delighted I was sensible enough to take Monday off and run easy Tuesday. I chose to ignore the 'few' easy days bit and launched head first into the session.
Warm up: 9:33 9:13 8:58 (Can't believe how 'fast' this was as it felt SO easy!)
17 mins: 8:07 8, 7:48 (pace)
5 mins recovery at 10:20 pace
17 mins: 8, 7:50 (pace)
1 min @ 7:29
1 @ 7:15
1 @ 7
Felt ****ing great on this session but last 3 mins were downhill so cheated a bit.
Best thing is my easy pace seems to be quickening a lot!!!
Did by feel. Didn't want to stop the faster bits as enjoying them so. This was a very heartening run. The time for the full 10 miles was just a few seconds slower than my 10 mile PB and it included 6ish very easy warm up or recovery miles!!! Buzzin' for ages after this one. Some maybe call it a "complex session" but for me the variation in the session kept me focused and interested and stimulated throughout. Loved this! Fun, fun, an more FUN was had today!
10 miles at 8:54 avg pace
Thursday 16 April
5 miles recovery
Local park, round and round I went round Ososlo Demesne. Fairly sure it was Belcarra I kept meeting running with a group in the opposite direction. Bit awkward as we've never actually met but we both kinda know who each other are I THINK!
Friday 17 April
Had a weird day. Felt weak all day. Very odd. Obviously didn't run today. Had slept really well and to be honest, too well. Was in this completely comatose state the night before and never felt as tired getting out of bed. Was close to tears I was so exhausted and completely drained and even walking was a struggle. Dr Google had me down for having a variety of muscle wasting diseases
Looked back on my personal running diary (the one with ALL the juicy stuff)and this happened me last year. I had a day where I felt totally shagged and weak with absolutely no energy and felt like there was something seriously wrong with me but I woke the next day feeling perfectly fine.
In hindsight, shouldn't have done the session Wednesday. Should have taken the advice and run easy for another day or two as whatever was up with me Monday had returned with a vengeance.
Saturday 18 April
am: 5 miles easy
Slept well and felt good so yet again, yesterday and Monday remains a mystery. Still kept this extremely easy and even though I don't wear hr strap anymore I'd reckon this was at about 65-70% of max hr effort.
9:53 avg pace
Was a busy bee for the weekend as I've been awarded a super new art contract for the state so was tied to the desk for most of the day and shoulders and neck getting very sore and stiff so good to get out again and feel ffffffrrreeeee and easy for an hour or so...
pm: 5 miles easy
Similar route to above run but in reverse. Also took a little tour up around Athletics Ireland offices. Perfect place there for me to do my strides session in the carpark. Wonder would they mind!
Kept the effort very easy again.
9:44 avg pace
Sunday 13 April
am: 5 miles easy
Listened to a really cool documentary on Newstalk this morning called "Marathon Man" about John something or other, an 80 year old guy who's done 30 marathons and started running in his 50s. Part of it was following him around the night before DCM last year and on the morning of the race. I got totally caught up in the emotion of it all and started getting carried away with thoughts of wanting to do DCM this year!!! The feeling lasted 10 minutes or so as I know I wouldn't be happy with the time I'd be capable of doing this year so it's pointless. I don't want to do it for the sake of it. 2016 it is!
9:28 avg pace (net downhill)
pm: 5 miles easy
Thought I might do my session this evening but decided to give it another day before I do any fast stuff.
Felt really good on both runs today.
9:27 avg pace
AIS and Lunge Matrix before every run except before Tuesday's run. I had spent 3 hours walking around the park with my sister and her niece prior to this run and jumped straight into the run. The next morning I had a slight ache in the front of my lower leg. Coincidence? Dunno but I won't be skipping my AIS again in a hurry. Haven't had so much as a niggle in 13 months now so I'll keep doing religiously what I feel is keeping me injury and niggle free. Myrtl done after Wednesday's session. Legs feel great. RHR nice and low so should be good to get back to business in the morning!
43 miles weekly total0 -
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martyboy48 wrote: »So.... "my personal running diary (the one with ALL the juicy stuff)"..... I'm intrigued
Solid running there even with "few easy days"
Hopefully all well again tomorrow
ha ha I don't think you could handle it Marty;)0 -
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Monday 20 April
3 (6 x 40 sec strides @ mile effort) & 5 mins at end of strides @ 3k-5k
Felt good today. Maybe not 100% but 90% better.
First 2 sets of strides went well but had to do the 3rd set in a different area as "my" stretch got taken over by dogs and people and leads and kids and bikes and all sorts of disruptions.
Was 2 mins into the 5 min effort at the end of the run when a guy zipped past me. I decided to try to keep up with him for the remainder of the 5 mins even though he was going at a fair clip faster than what I felt I should be doing. I didn't know what pace I was doing but it felt hard but sustainable and ended up being 7:19 pace. A bit faster than I should have been running but it felt good. I felt he could have dragged me around for a long time at that pace. How long I'm not sure but quite a while longer!!! I thanked him for a great pacing job when the 5 mins was up. I think he thought I was a bit odd. You know what? He might be right
9 miles @ 9:34 avg pace
Tuesday 21 April
Rest. I don't often let work take precedent over my running but I had to toady
Wednesday 22 April
6 miles easy
Round the Demesne and passing Morton Stadium I spotted RayCun and ecoli on the last few laps of their 10,000m. 25 laps!!! OMFG! Actually I think I'd quite like to run a long distance on a track. I like repetition and I ever get bored running around in circles. Someday...
9:43 avg pace
Thursday 23 April
2 x 10mins & 2 x 5 mins at 5 mile effort off 3 mins
Wasn't feeling the May West really since I woke up. RHR a tiny bit up and just felt a bit off but I just put it down to pre-session nerves.
10mins: 7:52 7:49
10mins: 7:44 7:47
5mins: 7:42
5mins: 7:37
Happy with the paces in hindsight but it did feel like very hard work and a bit harder than it should. Kept an eye on the watch for this one as I was trying to hit 7:45-50 for the reps. Hated checking the watch. I think I'm turning more 'feely' as time goes on... but I think it did make me work harder... but I wasn't as relaxed as when I don't look at it.
9 miles @ 9:12 avg pace
Friday 24 April
6 miles recovery
Kept the effort very easy and enjoyed it all until I swallowed a fly on the last mile and spent it dry retching, jogging and walking. Puke. Met my neighbour who was a good Raheny runner in his day and has started back running in his 60s. He told me he didn't recognise me when he saw me running towards him as I've gotten so skinny. Perfect running weight so:D
9:55 avg pace
Saturday 25 April
6 miles easy
Quick easy few miles prior to a trip to town and some drinks, and some more drinks, and then a few more to follow.
9:41 avg pace
Sunday 26 April
10 miles including 60 mins @ AT (2 hr race effort)
Last time I did this exact run on this exact route 2 weeks ago the paces were:
8:50 8:45: 8:47 8:44 8:43 8:39
Today's paces: 8:38 8:39 8:34 8:34 8:22 8:14 8:07
This was one of the best runs I've ever done. It was effortless and pleasant and enjoyable and wonderful. I felt like I was an outsider watching someone else do it. I just sat back and enjoyed the ride. It never felt like work. Breathing seamless and legs were full of zip, I felt light and smooth on my feet and glided along and every part of my body felt relaxed. I broke my 10 mile pb by a minute for the full run. I didn't purposely run it progressively but I just felt so good it just happened naturally. At no point did I want to stop. I kept an eye on the watch for the first few miles as I feel I can be a bit lazy on these long runs and wanted to keep it in or around 8:40 pace. When I saw I that that pace was coming naturally to me on the first 2 miles I just covered up the watch and did the rest by feel.
I really feel I've made a breakthrough in the last few weeks and this run confirms it to me.
Boy do I love running...
10 miles @ 8:46 avg pace 1:27 time
46 miles weekly total
Was a bit of a step back again in mileage this week due to work commitments. I hope to get back my normal 55ish miles per week from this week as things calm down for me on the work front.
AIS and Lunge Matrix before every run and Myrtle after runs on Monday, Thursday and Sunday0 -
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Bit of a catch up... personal life has been busy and hectic and a tad difficult lately...
Monday 27 April
am: 35 mins recovery @ 10:20 avg pace
pm: 35 mins easy @ 10:06 avg pace
Was feeling shagged today and not pleasantly so Yesterday's AT run definitely took it out of me. Decided to keep it short and easy today.
Tuesday 28 April
Recovery 35 mins
Sleep very poor. Time to take a step back. Wasn't going to go out at all but this was more or less like a walk so no damage done.
Wednesday 29 April
4 x 5 mins off 3 mins
Felt great today. Super sleep and raring to go.
I was given a target of 7:30 pace to hit for these.
7:31 7:26 7:25 7:25
First 3 were ok. Last one was a bit harder mainly because there were a myriad of obstacles in my way. Soldier, guards, vans, hounds, horses, motorcycles, and the President, all got in my way so a bit of disruption to the flow. Otherwise it was a great session and I felt good after it. I was just thinking during this that this time last year there's no way in hell I could run at 7:30 pace for anything more than a minute so progress is definitely being made on the speed front.
8.5 miles total
Thursday 30 April
6 miles recovery
Legs felt like lead. First mile was a real slog but got better and better as it went on.
9:50 avg pace
April total: 198.71 miles
Surprised that the Race Police didn't call 'round this months to have a go about my lack of a race in April. I did jog a Parkrun at recovery effort with my sister but to be honest, a proper race effort just didn't fit into the training schedule this month. That'll all be rectified over the summer.
Friday 1 May
8 x 50 sec hills
Decided to try a more challenging hill than usual but took me 4 miles to find a suitable one in the Phoenix Park. Yes there are lots and lots of hills but some of them too steep, some too short, some not steep enough. Eventually found a lovely one in the depths of the Furry Glen. I don't take splits for these. I just time the first one to get my 50 sec marker then forget the watch and just work hard and concentrate 100% on form and quick light feet and try to relax as much as possible. This is the last hill session on my base phase training plan so I don't know if I'll be doing these in the next phase of training yet. If not, I'll miss them
They started with 30 seconds and gradually built up to 50 seconds over 3 months. Last year I launched straight into 1 min reps each week and strained my ass so delighted that I emerged unscathed from this phase of hill training and will hopefully reap the benefit of these fortnightly hill sessions.
10.3 miles total @ 9:37 avg pace
Saturday 2 May
R&R and s'more....
Sunday 3 May
Plan was for 2 x 18 mins at HEAE but I couldn't find a suitable route so switched to a L(ish)SR with some hills and faster spurts. Did this around Kilkenny. Was very enjoyable and experienced 4 seasons in one day.
10 miles total @ 9:29 avg pace
45 miles weekly total
Usual ancillary work done every day before each run with Myrtl routine done after Wednesday, Friday and Sunday's sessions
So that's Base Phase Training complete and I must say I thoroughly enjoyed it. I might not feel the same way about the next phase of Speed Training/5kTraining - aka 'Scary Training':o.... So less smiley faces and more sad and angry faces can be expected to feature on this log in the coming months...0 -
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So that's Base Phase Training complete and I must say I thoroughly enjoyed it. I might not feel the same way about the next phase of Speed Training/5kTraining - aka 'Scary Training':o.... So less smiley faces and more sad and angry faces can be expected to feature on this log in the coming months...
Will be fun, no? Especially with the strong base underneath. Would think that the progress on 5k would carry over to some longer distances too 0 -
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hillsiderunner wrote: »Will be fun, no? Especially with the strong base underneath. Would think that the progress on 5k would carry over to some longer distances too
Fun:eek: Your idea of fun and mine are obviously two very different things!!!
It'll be 200s and 400s and 800s off like ridiculously short recoveries!!!!!!!!!!!!
I don't think it's mean to be fun:o or if it is I won't be working hard enough!!!
But yes it'll all help the longer stuff eventually and that's what I'm all about ultimately! Marathon marathon marathon!!!Not made for this speed stuff.
ha ha nice one.Would you consider running a few more races? Maybe one a month or so. Sorry couldn't resist. Good work so far this year. Whats the plan for the summer?
thanks and plan is speed training starting early next week for the whole summer and plenty of 5k Park Runs and races....0 -
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I think you'll surprise yourself with your improvement at speedier paces. Looking forward to seeing it all unfold. Well done on the parkrun great to see you taking the plunge. Any chance of a little report?
hey thanks yes I'm hoping the really 5k focused speed stuff will bring me on loads over the following weeks and months. Really prepared to get stuck in and work really hard on my obvious weakness - SPEED! Or lack thereof!
Yes I'll get onto this week's training and this morning's run in a bit...0 -
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3 mins?????? You must be kidding!!! Those days are over! Haven't seen my training yet but I don't think there'll be any more 3 min recoveries sadly!
Really? Maybe it depends on the stage o training? We started 400s a month ago and were told to take 3 minutes, more if we needed to recover. As the sessions progress, we are cutting down the recovery but it's still not an absolute set in stone length. :eek:
Anyway, different approaches and all that. Any idea of the first session yet?
Edit:
Just saw above 0 -
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yeah it won't be fun but it has to be done and it will be tough. I've just no natural speed at all and no chance of me getting faster over the longer stuff (which is the aim) unless I can make big inroads into this shorter faster stuff.
The things we do....
But I love it really:)
I/we know And back to my original point, I think you will surprise yourself on this cycle of training. Will you be including any 8-10 sec hill sprints? I love these little sessions...no fatigue but I believe they promote plenty of fast twitch fibre recruitment. 0 -
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