Forever run

barryoneill50 · 15-07-2014 8:35pm

Took a rest day yesterday. The legs were in bits. Looking back on the run I did Sunday it was 14-15 miles at mp pace give or take so a rest day yesterday was probably a good idea.

Today I did 6.1 easy/steady miles on grass. A bit sluggish starting off but got into grand. Had a good stretch afterwards and all is good. I'll probably leave this weeks session till Thursday.

barryoneill50 · 16-07-2014 8:41pm

Not a good run today. Combination of a stiff hip

, sore throat and very humid conditions made it an extremely unpleasant lunchtime run indeed.
Did about 5 miles.
Depending how I feel tomorrow this could be a good time for a week of easy runs to recharge the batteries...

RHR 42. 10:00am

barryoneill50 · 17-07-2014 9:28pm

Ah who did I think I was kidding, easy week me ar€e.
Session this evening.
6 x 3min @ 5k effort. Was meant to do this off 2:30 recovery but reduced it to 2:00 as I recovered quickly after the first one and just kept it consistent for the rest. Last rep was a bit of a struggle but got it done.
About 6 miles in total.
RHR 43 09:30hrs.......

Ososlo · 17-07-2014 10:49pm

barryoneill50 wrote: »

Ah who did I think I was kidding, easy week me ar€e.
Session this evening.
6 x 3min @ 5k effort. Was meant to do this off 2:30 recovery but reduced it to 2:00 as I recovered quickly after the first one and just kept it consistent for the rest. Last rep was a bit of a struggle but got it done.
About 6 miles in total.
RHR 43 09:30hrs.......

Barry, methinks you weren't working hard enough if you didn't need to take the full recoveries;) I relish every MILISECOND of my paltry 60 or 90 sec recoveries!!!

barryoneill50 · 18-07-2014 6:16am

Ososlo wrote: »

Barry, methinks you weren't working hard enough if you didn't need to take the full recoveries;) I relish every MILISECOND of my paltry 60 or 90 sec recoveries!!!

Forgot to mention they were jog recoveries, but yes you could be right or maybe I have superhuman recovery capabilities:D.
Seriously though, when I was doing sessions previously I used to go hell for leather and felt I got no benefit. I was doing 800's in under 3 mins but in races I was getting nowhere near these paces.
I'll probably drop the recovery to 90/100 sec the next time I try this session.....

Lord Byron · 18-07-2014 9:09am

barryoneill50 wrote: »

Forgot to mention they were jog recoveries, but yes you could be right or maybe I have superhuman recovery capabilities:D.
Seriously though, when I was doing sessions previously I used to go hell for leather and felt I got no benefit. I was doing 800's in under 3 mins but in races I was getting nowhere near these paces.
I'll probably drop the recovery to 90/100 sec the next time I try this session.....

You remind me of that young upstart, Johny Keats. His name was [writ] in water. Haha! Now then Old Bean, methinks you might find that the concept of running hard for 180 secs and taking 120-150 secs recovery makes this, the classic VO2 Max workout. If you shorten the recovery, you change the dynamics of the session. Effectively, you'll be changing the workout from a 3k pace session to a 5k pace session. Better off taking 150-180 secs rec (as suggested in all the serious studies) and hurtling yourself along some scenic boreen, at a speed that feels like 3k pace. But then, I might be wrong. Haha, the thought of Lord Byron being wrong about anything. Haha! Haha!

barryoneill50 · 18-07-2014 11:50am

Lord Byron wrote: »

You remind me of that young upstart, Johny Keats. His name was [writ] in water. Haha! Now then Old Bean, methinks you might find that the concept of running hard for 180 secs and taking 120-150 secs recovery makes this, the classic VO2 Max workout. If you shorten the recovery, you change the dynamics of the session. Effectively, you'll be changing the workout from a 3k pace session to a 5k pace session. Better off taking 150-180 secs rec (as suggested in all the serious studies) and hurtling yourself along some scenic boreen, at a speed that feels like 3k pace. But then, I might be wrong. Haha, the thought of Lord Byron being wrong about anything. Haha! Haha!

wise words my mad, poetic, tanned friend

barryoneill50 · 21-07-2014 9:17am

Friday 18.07.2014
6.2 miles easy. Felt unwell.....

Saturday 19.07.2014
Right off! Still feeling a bit iffy so put the feet up....

Sunday 20.07.2014
Feeling somewhat better so went for a bit of a run in the evening. Didn't go too bad, after a couple of miles I decided to spice it up a little. Did 2 x 800, 2 x 600, and 2 x 440(lap of a pitch). All hard with full walk/jog recoveries. Not a mad session or anything but didn't want to chance any more.
Covered about 6.5 miles in total.
I have a 3 mile race (originally 4.5 but had to be change) this Thursday night, a very hilly trail run so easy miles with strides up to then.....

barryoneill50 · 21-07-2014 8:31pm

Headed out for 6 hilly, easy miles this evening. Felt great and it evolved into a steady run, averaged out at about 8:15 pace. No issues.....

barryoneill50 · 22-07-2014 5:03pm

7 hot and heavy lunchtime miles today. All easy. Couple of strides near the end...

barryoneill50 · 25-07-2014 7:41am

Wed 23.07.14
4.1 easy miles on grass.

Thurs 24.07.14
Fit 4 life run this evening. Tough enough trail run. It was a "guess your time race". It was down as a 3 miler but it was in around the 6k mark by all accounts.

Anyway this race turned out to be a real confidence booster. I have been aiming to beat a dude for about a year and I finally did it. He had about 3-5 seconds on me the last race and I had about 20-30 seconds on him last night. Also I found myself scrapping with a junior runner who had 62 seconds on my the last race, but only 3-5 seconds last night. Going by all this I can only be happy.
I'll have a better picture of things when the official results are out.

I really like these races as they serve as a great indicator of were you're at, and are always very well organised by the local clubs involved.....

About 6.5 miles in total.....

barryoneill50 · 27-07-2014 1:04pm

25.07.2014
5 mile hilly run, kept it very easy

26.07.2014
4 easy miles on grass. Had a good old stretch after, felt nice and recovered after this one.....

27.07.2014
15 mile (2:06)
Kept it at about 8:45 pace for the first 70 mins and picked it up a bit thereafter.
6x45sec strides in the last 2/3 miles. Started at 5k effort and tried to increase the effort for the rest. Hit 5:30 pace for the last one. Enjoyed this one today...

barryoneill50 · 30-07-2014 10:01pm

28.07.2014 - rest

29.07.2014 - 4 miles easy

Today - today called for 10x1min on/off (jog recoveries) followed by 10x30sec on/off (jog recoveries).
Gave this one a good go this evening and needed all the recovery. Felt a bit sick/weak after the last min section but kept it going. Legs like jelly after these but recovered during the cool down.....
8 miles total

Tom Joad · 30-07-2014 10:04pm

barryoneill50 wrote: »

28.07.2014 - rest

29.07.2014 - 4 miles easy

Today - today called for 10x1min on/off (jog recoveries) followed by 10x30sec on/off (jog recoveries).
Gave this one a good go this evening and needed all the recovery. Felt a bit sick/weak after the last min section but kept it going. Legs like jelly after these but recovered during the cool down.....
8 miles total

That's a deceptively tough session - really takes it out of the legs.

Stazza · 30-07-2014 10:09pm

Sweet. Nicely done BazzaBoy - you're dropping out some consistently good work.

ThebitterLemon · 30-07-2014 10:15pm

Stazza wrote: »

Sweet. Nicely done BazzaBoy - you're dropping out some consistently good work.

Jesus, look who's back, look who's back, will the real slim shady please stand up

TbL

Tom Joad · 30-07-2014 10:19pm

ThebitterLemon wrote: »

Jesus, look who's back, look who's back, will the real slim shady please stand up

TbL

I have a very vivid picture of you with a back to front baseball hat and shades rapping that. Shudders

barryoneill50 · 30-07-2014 10:28pm

Stazza wrote: »

Sweet. Nicely done BazzaBoy - you're dropping out some consistently good work.

Cheers stazza, welcome back!

ThebitterLemon · 30-07-2014 10:31pm

Tom Joad wrote: »

I have a very vivid picture of you with a back to front baseball hat and shades rapping that. Shudders

“'97 Bonnie and Clyde,” The Slim Shady LP, First Verse (1999)

"Oh where's Tom Joad He's taking a little nap in the trunk / Oh that smell? TbL musta runned over a skunk"

TbL

barryoneill50 · 30-07-2014 10:32pm

Tom Joad wrote: »

That's a deceptively tough session - really takes it out of the legs.

Yea, wasn't expecting it to be as tough as it was. I did it on grass/gravel so I suppose a bit of extra strength was sucked out of the legs....

barryoneill50 · 31-07-2014 8:55pm

7.5 easy lunchtime miles today. Had only intended doing five or six, ah well......

barryoneill50 · 01-08-2014 2:11pm

5 very easy miles today. Legs were telling me off this morning so gave them a bit of a break. Went exploring out towards Ringsend/Sandymount direction, nice run.....

barryoneill50 · 02-08-2014 4:54pm

6 steady/easy miles this morning. Did 2x1min burst @ about 3k effort towards the end of the run just to spice it up a bit......

barryoneill50 · 03-08-2014 1:58pm

Woke up this morning with a sore throat and runny honker, man flu at its worst, ahhhh poor me.
The sensible thing to do would be to take it easy, so I got into the car, drove to wicklow and entered a 5k race. What a stupid thing to do.
The course itself didn't help matters as it was a tough rolling, lumpy bitch of a course with a nasty wind. Fairly struggled the whole way round and took a fit of coughing on the cool down a 100 a day smoker would have been proud of.

Anyway enough excuses:D, I managed to go around in 20:01. I know I'll hammer the crap out of this time with a decent course and well rested legs.
A good workout all the same, not a day for a fast time.....
About 7.5 miles total

Stazza · 03-08-2014 9:31pm

Silly boy. Fingers crossed you'll survive the night...

DOCO12 · 03-08-2014 10:44pm

barryoneill50 wrote: »

Woke up this morning with a sore throat and runny honker, man flu at its worst, ahhhh poor me.
The sensible thing to do would be to take it easy, so I got into the car, drove to wicklow and entered a 5k race. What a stupid thing to do.
The course itself didn't help matters as it was a tough rolling, lumpy bitch of a course with a nasty wind. Fairly struggled the whole way round and took a fit of coughing on the cool down a 100 a day smoker would have been proud of.

Anyway enough excuses:D, I managed to go around in 20:01. I know I'll hammer the crap out of this time with a decent course and well rested legs.
A good workout all the same, not a day for a fast time.....
About 7.5 miles total

Sweet time on tired legs and sick body, good on ya.

barryoneill50 · 05-08-2014 9:06pm

8.5 steady/easy miles tonight. 4x1min strides in the last couple of miles...

barryoneill50 · 06-08-2014 7:15pm

6 easy lunchtime miles today, struggled a little starting off but settled eventually.....

pgmcpq · 07-08-2014 3:00am

Question: If I recall correctly you are following a plan off the Boston marathon site (I may have my logs confused here). What is a "steady" pace run ?

barryoneill50 · 07-08-2014 7:26am

pgmcpq wrote: »

Question: If I recall correctly you are following a plan off the Boston marathon site (I may have my logs confused here). What is a "steady" pace run ?

I was following a variation of that plan alright(steady pace was about 8:10-8:20).
However after a bit of thought and some very good advice I decided to drop my marathon ambitions for this year. Instead I will be following a much more structured long term plan which hopefully will result in numerous PB's and a crack at a decent marathon time in 2016....

Forever run

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