The Running Master

Stazza

Thursday 3rd April
a.m. 6 recovery run with Paddy the Kenyan.
p.m. 6 ez
(12)

Friday 4th April
a.m. 6 ez felt pretty much recovered.
p.m. 6 steady. My eldest daughter, G, accompanied me on her bike. Instead of my usual wacky thoughts, I had G telling me all about how wacky it is being 11 – interesting stuff.
(12)

Saturday 5th April
a.m. 6 ez - ready to go again.
p.m. 6 ez with G. More chit-chat and insights into the wacky and weird and wonderful life of a preen.
(12)

Big day tomorrow: first off, watch the Paris marathon, followed by a track session, and then Jake’s running in the USA 10 mile Champs. Tomorrow should be a good indicator of his fitness…

pa4

What is that myrtl thing and how does it help?

Stazza

pa4 wrote: »

What is that myrtl thing and how does it help?

If you have a read of this, it'll explain it in detail. (It's a quick, post run routine that works on strengthening the hip girdle area.)

If I were you, I'd wait until the winter before introducing any of this stuff - now isn't the time to start messing about with strength work. I've got the functional strength stuff for you, I've just got to find the time to put it all together into a progressive schedule.

But for this summer, imo, you should be looking at working down towards 3:57 for the 1500m and 14:50ish for 5000m - you've got the talent and if you structure your training properly, you'll have no problem reaching these goals. Be careful not to drift through this season just doing aimless sessions and the odd race here and there. If you structure this summer properly, you'll head into the winter a new runner and you'll be looking at some serious goals for next summer.

To come back to your question, the routine is more of an injury prevention workout and it's effective but I would leave it until the winter. It might just be counterproductive at this time in your training.

Stazza

Sunday 6th April

a.m. 3 miles w/u, incl drills and 6x100m strides – 8x200m off 200m jog rec (3min) – 2 miles c/d.

p.m. 4 miles shakeout.

The last time I did 8x200m I was hitting 27’s, granted I was a teenager. So I was looking forward to powering off the bend and striding up the home-straight. Unfortunately, age really has caught up with me. I’ve now come to the conclusion that old people shouldn’t be allowed within a mile of a running track – for their own good.

1. 30.28
2. 30.75
3. 30.84
4. 31.50
5. 30.69
6. 31.41
7. 32.09
8. 32.00 Av - can't be bothered to work it out.

Something that I noticed: the first 120m’s or so were fine – I felt strong and relaxed – but the final 80m’s turned into a scamper and I wasn’t getting full hip extension. I might slow them down a touch next time and focus more on form…

(11)

pa4

Good session Stazza, when I started doing 200s first 2 years ago I wasn't even running those times, now I can knock out 10 in 28's without much bother. Speed sessions like that are really something that takes getting used too. You'll definitely feel this one tomorrow!

I see Jake had a good run in the US 10 miler today. Was that a PB for him?

thewolf_ie

Yes how did Jake do?

pa4

thewolf_ie wrote: »

Yes how did Jake do?

http://trackshack.com/cherryblossom/2014/view_results.php?Link=102&Type=3&LName=krong&FName=jake&City=&State=&Country=

50:12 @5:01.2/mile

ThebitterLemon

pa4 wrote: »

Good session Stazza, when I started doing 200s first 2 years ago I wasn't even running those times, now I can knock out 10 in 28's without much bother. Speed sessions like that are really something that takes getting used too. You'll definitely feel this one tomorrow!

I see Jake had a good run in the US 10 miler today. Was that a PB for him?

Good man Pa, I'm sure that'll make the auld lad feel better

TbL

Stazza

Jake ran 50:12 (5:01 pace) and he thinks he was about 15th - not bad for the USA Champs. Not sure if it's pb - I don't think he's raced one before. He ran a 15k on Feb 22nd in 48:43 (5:14 pace) - so that's some good improvement. He sent me a brief email after the race saying that it was a good race. He's going to do a race report when he gets back to Salt Lake City.

Every couple of weeks he seems to be making gains, so hopefully by the time the half marathon comes around he'll be able to break 1:05 and qualify for the US Olympic Marathon Trials with plenty of time to spare...

I think the 15th is, 15th American.

Stazza

ThebitterLemon wrote: »

Good man Pa, I'm sure that'll make the auld lad feel better

TbL

:mad:

jakek

Stazza wrote: »

Jake ran 50:12 (5:01 pace) and he thinks he was about 15th - not bad for the USA Champs. Not sure if it's pb - I don't think he's raced one before. He ran a 15k on Feb 22nd in 48:43 (5:14 pace) - so that's some good improvement. He sent me a brief email after the race saying that it was a good race. He's going to do a race report when he gets back to Salt Lake City.

Every couple of weeks he seems to be making gains, so hopefully by the time the half marathon comes around he'll be able to break 1:05 and qualify for the US Olympic Marathon Trials with plenty of time to spare...

I think the 15th is, 15th American.

Flew back across the country this morning and headed straight to work, so I'll try to get a write-up done this evening or tomorrow. It was a pretty good effort... I got gapped when the lead pack took off ~1.5 miles (at a pace unsustainable for me) and ended up running mostly solo. Was able to bring back and pass several guys. Splits were 24:55 / 25:17. 26th overall, 16th American.

10 miles is a great distance... the day after feeling is much more like you ran a 10K instead of a half-marathon.

More to come...

jakek

Report up...

http://jkrong.fastrunningblog.com/blog-USA-10-Mile-Championship-Cherry-Blossom/04-06-2014.html

http://www.wasatchandbeyond.com/2014/04/cherry-blossom-usa-10-mile-championships.html

overpronator

Thanks for posting Jake, its always really interesting to hear from guys like yourself at that level, good luck over the coming months.

drquirky

jakek wrote: »

Report up...

http://jkrong.fastrunningblog.com/blog-USA-10-Mile-Championship-Cherry-Blossom/04-06-2014.html

http://www.wasatchandbeyond.com/2014/04/cherry-blossom-usa-10-mile-championships.html

Pretty impressive stuff Jake! Nice running

Stazza

Monday 7th April
a.m. 6 miles recovery run with Paddy the Kenyan – 8:38 pace.
p.m. 6 miles recovery run, probably slower than the morning run.

(12)

Tuesday 8th April
a.m. 6 miles ez. Still tired from those blinking 200’s –Pa4 called it right.
p.m. 6 miles ez. G came with me on her bike.

(12)

Wednesday 9th April
a.m. 6 miles ez

(6)

My little ladies and the big lady have all hightailed it to Belfast for a week. So, I’m home alone with Lola the goldfish, Oliver the cat, and three gerbils – I don’t know their names. There’s a whiteboard full of feeding instructions etc. Best of all, I was able to extend my early afternoon nap from 1hr to 90 mins. Happy days.

Think the 200’s on Sunday really knocked the stuffing out of me – ironic: I thought it was going to be a bit of a nothing session. All of the runs have been slow and a tad burdensome.

But tomorrow is a different day and it’s 400’s all the way…

jakek

Stazza wrote: »

Best of all, I was able to extend my early afternoon nap from 1hr to 90 mins. Happy days.

Now you are living the elite athlete lifestyle!

Good luck on those 400s.

Stazza

This morning, I headed over to the track with my old fella (I can't drive - failed my test 3 times - so he has to take me) only to find thousands of millions of kids turning up for some sort of school meet. So that was the end of that.

Probably just as well: all week I've been feeling as though I'm fighting something off. I decided to take the day off and let my immune system do its stuff. Will head over to track on Sunday.

jakek

Probably a wise move. Sometimes all it takes is one hard workout to turn "fighting something off" to "full blown sickness for 2 weeks." When you train hard, it can be a razor's edge.

Stazza

Thursday 10th April
Rest day: give body a chance to fight off lurgy - worked!

Friday 11th April
a.m. 7 miles with Paddy the Kenyan. 7:3X pace
p.m. 6 miles progression run - felt great and was zipping along after the 3 mile mark.

(13)

I'm off to down to put down some corn on tomorrow's race. In the men's race, I'm going e/w with the Ethiopians (Ayele Abshero, Tsegaye Mekonnen, and Feyisa Lilesa) and I'm going e/w with Mo.

In the women's race, I'm going e/w with Jeptoo, Gelana, and F Kiplagat.

theboyblunder

Stazza wrote: »

T
I'm off to down to put down some corn on tomorrow's race. In the men's race, I'm going e/w with the Ethiopians (Ayele Abshero, Tsegaye Mekonnen, and Feyisa Lilesa) and I'm going e/w with Mo.

In the women's race, I'm going e/w with Jeptoo, Gelana, and F Kiplagat.

Thats intruiging - agree on the women, but id be interested why arent you backing Kipsang, the Mutais, Kiprotich instead?

Stazza

theboyblunder wrote: »

Thats intruiging - agree on the women, but id be interested why arent you backing Kipsang, the Mutais, Kiprotich instead?

If all goes well for Kipsang, I doubt anybody will get near him and if I didn't have money on the race I would want him to win. Now I hope he gets GI issues at 30k . I'm banking that the Kenyans are turning up for the appearance money and that they will be targeting the Autumn Marathons as their main races this year. That said, I think people are underestimating Mo and the Ethiopians. Although I don't think Mo will win, it wouldn't surprise me if he did.

I've got a lot to learn when it comes to betting: didn't realise that when I asked for a tenner e/w on each of the below that it meant twenty :eek: One of them - preferably Lilesa or Abshero - better win/make the first three.

I ended up going e/w on
F Kiplagat 5/1
Jeptoo 2/1
Gelana 11/4

Lilesa 20/1
Mo 6/1
Abshero 16/1
Kebede 7/2

I've a sneaky feeling that might be 140 sheets down the drain...

EDIT

Does that mean if one of them win I get the odds at a tenner for the win. Eg, if Lilesa wins, do I get 20/1 @ a tenner? And if one of them places 2nd/3rd, does that mean I get 20% of the odds @ a tenner? Eg, if Lelesa comes 3rd do I get him @ 4/1 @ a tenner?

Double Edit
Just looked it up. Hmmm...

ThebitterLemon

Stazza wrote: »

If all goes well for Kipsang, I doubt anybody will get near him and if I didn't have money on the race I would want him to win. Now I hope he gets GI issues at 30k . I'm banking that the Kenyans are turning up for the appearance money and that they will be targeting the Autumn Marathons as their main races this year. That said, I think people are underestimating Mo and the Ethiopians. Although I don't think Mo will win, it wouldn't surprise me if he did.

I've got a lot to learn when it comes to betting: didn't realise that when I asked for a tenner e/w on each of the below that it meant twenty :eek: One of them - preferably Lilesa or Abshero - better win/make the first three.

I ended up going e/w on
F Kiplagat 5/1
Jeptoo 2/1
Gelana 11/4

Lilesa 20/1
Mo 6/1
Abshero 16/1
Kebede 7/2

I've a sneaky feeling that might be 140 sheets down the drain...

EDIT

Does that mean if one of them win I get the odds at a tenner for the win. Eg, if Lilesa wins, do I get 20/1 @ a tenner? And if one of them places 2nd/3rd, does that mean I get 20% of the odds @ a tenner? Eg, if Lelesa comes 3rd do I get him @ 4/1 @ a tenner?

Double Edit
Just looked it up. Hmmm...

Eh! Stick to the running advice/pointers my auld friend

TbL

barryoneill50

Stazza wrote: »

If all goes well for Kipsang, I doubt anybody will get near him and if I didn't have money on the race I would want him to win. Now I hope he gets GI issues at 30k . I'm banking that the Kenyans are turning up for the appearance money and that they will be targeting the Autumn Marathons as their main races this year. That said, I think people are underestimating Mo and the Ethiopians. Although I don't think Mo will win, it wouldn't surprise me if he did.

I've got a lot to learn when it comes to betting: didn't realise that when I asked for a tenner e/w on each of the below that it meant twenty :eek: One of them - preferably Lilesa or Abshero - better win/make the first three.

I ended up going e/w on
F Kiplagat 5/1
Jeptoo 2/1
Gelana 11/4

Lilesa 20/1
Mo 6/1
Abshero 16/1
Kebede 7/2

I've a sneaky feeling that might be 140 sheets down the drain...

EDIT

Does that mean if one of them win I get the odds at a tenner for the win. Eg, if Lilesa wins, do I get 20/1 @ a tenner? And if one of them places 2nd/3rd, does that mean I get 20% of the odds @ a tenner? Eg, if Lelesa comes 3rd do I get him @ 4/1 @ a tenner?

Bookies tend to differ, some pay a 1/4 odds on a place and some pay on first four or even five. Yes an each way bet is two separate bets, one on the win and one on the place or in your case a tenner on the win and a tenner on the place.

ecoli

I think you need to take Ethiopian PB's with a pinch of salt coming from the Dubai course, however saying that have an e/w on Lelisa myself as he is one of the few Ethiopians who has performed pretty well outside of his Dubai races.

Stazza

ThebitterLemon wrote: »

Eh! Stick to the running advice/pointers my auld friend

TbL

I know, I know If the wife finds out, I'm dead :eek:

Stazza

barryoneill50 wrote: »

Bookies tend to differ, some pay a 1/4 odds on a place and some pay on first four or even five. Yes an each way bet is two separate bets, one on the win and one on the place or in your case a tenner on the win and a tenner on the place.

The nice lady in Ladbrokes gave me E/W 1/5 odds a place first 3

Stazza

ecoli wrote: »

I think you need to take Ethiopian PB's with a pinch of salt coming from the Dubai course, however saying that have an e/w on Lelisa myself as he is one of the few Ethiopians who has performed pretty well outside of his Dubai races.

Fingers and toes crossed for Lelisa and Abshero. Abshero - 3rd last year in London. Lelisa - went under 60 for the half in Feb; granted that doesn't necessarily translate to the marathon, but he's got to be in decent[ish] shape.

ecoli

Stazza wrote: »

Fingers and toes crossed for Lelisa and Abshero. Abshero - 3rd last year in London. Lelisa - went under 60 for the half in Feb; granted that doesn't necessarily translate to the marathon, but he's got to be in decent[ish] shape.

I am discounting results from London last year. That race was as mad as some of your posts

menoscemo

ecoli wrote: »

I am discounting results from London last year. That race was as mad as some of your posts

There is no point putting a bet e/w on someone less than 4/1. Eg if you put 10 e/w on jeptoo at 2/1 the bet costs you 20 and if she places you only get 1/4 odds on 10 of your 20 bet. That means 10 @ 1/2 for a 15 return which is less than your original stake of 20. You lose money even if you win!!

drquirky

Hahaha I'm as much of a betting noob as you Stazza. I walk into a bet shop and the staff start counting the cash.

Now blackjack in a casino is a different matter- lived in Reno, NV for a few months a while back and learned how to play properly.

Worth pointing out though that a few regular AR posters may or may not work for international gambling companies- if I were you I'd listen close!