Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
BQ or Bust!
Options
Comments
-
-
Mon 13 - Thu 16 Mar
Rest.
Fri 17 Mar
Easy 11k @ 5:34 (6.8 mi @ 8:5)
Easy but nevertheless exhilarating run in the wind and rain out to the end of Dublin Port. Stopped to look over at Clontarf and the wooden bridge from the other side for a change. Never out there before, great to discover new places, new views.
Sat 18 Mar
15.9k (9.8 mi) inc parkrun @ MP.
Joined FBOT and Ferris for a few pre-parkfun miles along the seafront and Dollymount beach, thankfully with the wind behind us most of the time. Ran the parkrun itself at around marathon pace, which felt challenging but serviceable. Good morning’s work.
Sun 19 Mar
LR 24.2k @ 5:39 (15 @ 9:05)
It’s been a while since I did a Sun run through town so I headed in, realising as I approached St. Stephen’s Green that today was MSB 5k day. Bumped into Dubgal on her way to the race, then aquinn (twice) on her way to stewarding duties. This was getting very sociable. Next, I spotted Quirky at the Grand Canal but too late to shout. Headed out through D6/D4, touring some very fine Georgian streetscapes and buildings in Ranelagh and Donnybrook. Discovered that Mount Pleasant Square is really an oval – who knew?
Hadn’t set out with any specific mileage in mind but decided to pad out the miles so I could get back to the city just in time to watch a bit of the 5k race. I’d nearly been blown off my feet heading along part of the route earlier so knew the runners were in for a challenging time. Stood beside aquinn (yet again) at the 1k mark and did a bit of cheering (very pale in comparison to hers). Then I jogged on, stopping again at the corner of Merrion Row and Stephen’s Green, the second last turn in the race as the leaders came by again. Stood there for a while. Spotted a few boardsies (but not Singer). Dubgal came past, working hard, looking like she was putting in 100 percent. Gave out to a load of runners cutting the corner, including one of my clubmates. Then headed back to the north side, tired but glad to have gotten in a decent long run to round out the week with 32 miles, not bad for only three days running.
WTD: 51k (32m)
MTD: 141k (88)
YTD: 617 (383)0 -
Mon 13 - Thu 16 Mar
Rest.
Fri 17 Mar
Easy 11k @ 5:34 (6.8 mi @ 8:5)
Easy but nevertheless exhilarating run in the wind and rain out to the end of Dublin Port. Stopped to look over at Clontarf and the wooden bridge from the other side for a change. Never out there before, great to discover new places, new views.
Sat 18 Mar
15.9k (9.8 mi) inc parkrun @ MP.
Joined FBOT and Ferris for a few pre-parkfun miles along the seafront and Dollymount beach, thankfully with the wind behind us most of the time. Ran the parkrun itself at around marathon pace, which felt challenging but serviceable. Good morning’s work.
Sun 19 Mar
LR 24.2k @ 5:39 (15 @ 9:05)
It’s been a while since I did a Sun run through town so I headed in, realising as I approached St. Stephen’s Green that today was MSB 5k day. Bumped into Dubgal on her way to the race, then aquinn (twice) on her way to stewarding duties. This was getting very sociable. Next, I spotted Quirky at the Grand Canal but too late to shout. Headed out through D6/D4, touring some very fine Georgian streetscapes and buildings in Ranelagh and Donnybrook. Discovered that Mount Pleasant Square is really an oval – who knew? Hadn’t set out with any specific mileage in mind but decided to pad out the miles so I could get back to the city just in time to watch a bit of the 5k race. I’d nearly been blown off my feet heading along part of the route earlier so knew the runners were in for a challenging time. Stood beside aquinn (yet again) at the 1k mark and did a bit of cheering (very pale in comparison to hers). Then I jogged on, stopping again at the corner of Merrion Row and Stephen’s Green, the second last turn in the race as the leaders came by again. Stood there for a while. Spotted a few boardsies (but not Singer). Dubgal came past, working hard, looking like she was putting in 100 percent. Gave out to a load of runners cutting the corner, including one of my clubmates. Then headed back to the north side, tired but glad to have gotten in a decent long run to round out the week with 32 miles, not bad for only three days running.
WTD: 51k (32m)
MTD: 141k (88)
YTD: 617 (383)
Thanks for the cheer!! It was hellish!
I cut one corner - sorry all! - didn't mean to - was on the inside of a group and went with them onto the path before I realised. Mea culpa!0 -
-
-
Advertisement
-
-
-
-
After a few weeks in recovery limbo, I've decided to have another stab at the mile, with the goal of a 5:5x PB at the paced mile in the Phoenix Park on May 7. That will give a bit of focus before moving on the main goal of the year, to run a NYC marathon qualifying time at the Charleville HM in September.
After getting some advice from one of the coaches at the club, I'll be trying to do two sessions per week for six weeks, supplemented by plenty of easy/recovery runs. I've been given some sample sessions and cobbled together a rough plan here. Looking back, I haven't done any speed sessions in some time so I expect the first couple of weeks will be a bit of a shock. So away we go, starting today. Comments, suggestions, criticism welcome.
0 -
-
Advertisement
-
-
After a few weeks in recovery limbo, I've decided to have another stab at the mile, with the goal of a 5:5x PB at the paced mile in the Phoenix Park on May 7. That will give a bit of focus before moving on the main goal of the year, to run a NYC marathon qualifying time at the Charleville HM in September.
After getting some advice from one of the coaches at the club, I'll be trying to do two sessions per week for six weeks, supplemented by plenty of easy/recovery runs. I've been given some sample sessions and cobbled together a rough plan here. Looking back, I haven't done any speed sessions in some time so I expect the first couple of weeks will be a bit of a shock. So away we go, starting today. Comments, suggestions, criticism welcome.
No suggestion or criticism - I'm far from qualified. I've often wondered what kind of training you'd do for the mile - I'm feeling tired just looking at that! Is s/r standing recovery and a/r active recovery? Will you have company for the sessions or do them on your own? Also would you mind if I knicked that plan at some stage on the future? For the rest/cross days - is that when you do your S&C?
Best of luck with it.0 -
-
-
Project Mile - excellent! I approve
. Some of those sessions look familiar all right .
I'd agree with Adrian that the out and back in the PP might be less conducive to a fast time than 4 laps of the track. But sure you're that close to the sub-6, the targeted training should see you hit goal regardless of the route.
Good luck with tonight's session. We did it last night. Are you going to the track for it..?
P.S. Your 800m pace is too soft @ 43s/200m - just sayin'0 -
-
hot buttered scones wrote: »No suggestion or criticism - I'm far from qualified. I've often wondered what kind of training you'd do for the mile - I'm feeling tired just looking at that! Is s/r standing recovery and a/r active recovery? Will you have company for the sessions or do them on your own? Also would you mind if I knicked that plan at some stage on the future? For the rest/cross days - is that when you do your S&C?
Thanks Mark - yes on the standing and active recoveries. It looks like many of these sessions will be solo, although if I can get to the club for the Tues sessions I will do so and either do whatever everyone else is doing or stick to the schedule with at least the illusion of company.
I will still try to get to the gym on one of the recovery days, plus take at least one full day off. And yes, you're welcome to knick the 'plan', such as it is!Would you not be better to target a race on a track as that mile in the park is an out and back as far as I know.Not sure if Drogheda is too much of a trek but the date would seem to work.
http://www.boards.ie/vbulletin/newreply.php?do=newreply&p=102971014
Well yes, the PP out and back is not ideal. I had a look at graded meet schedule but could only find 1500 races. Thanks for the Drogheda option, I will consider it, although I plan to do Terenure 5 on 14th which is a little close for comfort. Either way, I agree with BG that the target is soft so the turnaround shouldn't do too much damage (a potential half mile of headwind, on the other hand... :eek: )Best luck with plan D, just one question, why double time between sets on 200 session, both cover 1/4 required distance at required pace, would have thought �� you would use same recoveries. I have never did a session like that so don't know much about what stresses each session would bring just curious. Looking forward to see how you get on.
Thanks G. Short answer re recovery time between sets is I don't know, just doing what the coach suggested. I'd imagine the longer recovery is connected to the faster pace, however, and having just done the session today, I wasn't complaining about the six minutes.Bungy Girl wrote: »Project Mile - excellent! I approve. Some of those sessions look familiar all right . I'd agree with Adrian that the out and back in the PP might be less conducive to a fast time than 4 laps of the track. But sure you're that close to the sub-6, the targeted training should see you hit goal regardless of the route. Good luck with tonight's session. We did it last night. Are you going to the track for it..?
P.S. Your 800m pace is too soft @ 43s/200m - just sayin'
Ha - yes, soft enough target. PB is 6:07 (as you may remember) in the middle of 50k training. McMillan says 5:51, Daniels says 5:58 based on 5k race times so I reckon 5:55 is doable, maybe better. But we'll see! 43 secs 800 pace is what the coach said for 6 min mile target, and who am I to argue with the boffins? (What's your own target pace for 200s?)
No, didn't go to the track - is it back in action?0 -
-
-
-
Advertisement
-
-
-
-
-
-
-
You should do a graded 1500 while you are doing this training anyway, is that in your plan?
Well yes, that did cross my mind. Never participated in a track race/meet, so this could be the perfect excuse. Confident of the sub-6 over 1500 too.
By the way, there seems to be a good bit of interest in this sort of thing, if anyone wants to join this quest. 0 -
-
Great to see you tackling this. You'll be a real runner yet, son
This article here explains the reason for the long recoveries and is also a good explanation of the energy systems we use when running.
Don't stress about a 40 mile week when focusing on the mile. Your key training now is primarily your two sessions and a long run (no need to go over 90 mins on this 6 week programme).
Full recovery between these sessions is essential, especially the 200s. Your body is working away like a demon for 48 hours after this session to repair and adapt. If recovery is not enough, you could take a 8-9 day - as opposed to a 7 day - cycle, i.e., session, two days recovery; session, two days recovery; long run, 1-2 days recovery. This cycle is becoming more and more usual for the ahem more mature athlete. Take the recovery runs at a very easy pace, their primary purpose is to flush your legs out.
Race you to 88% age graded mile/1500 0 -
Advertisement
-
Great to see you tackling this. You'll be a real runner yet, son
This article here explains the reason for the long recoveries and is also a good explanation of the energy systems we use when running.
Don't stress about a 40 mile week when focusing on the mile. Your key training now is primarily your two sessions and a long run (no need to go over 90 mins on this 6 week programme).
Full recovery between these sessions is essential, especially the 200s. Your body is working away like a demon for 48 hours after this session to repair and adapt. If recovery is not enough, you could take a 8-9 day - as opposed to a 7 day - cycle, i.e., session, two days recovery; session, two days recovery; long run, 1-2 days recovery. This cycle is becoming more and more usual for the ahem more mature athlete. Take the recovery runs at a very easy pace, their primary purpose is to flush your legs out.
Race you to 88% age graded mile/1500
Thanks, A, food for thought there. Yes, I am feeling that 200s session today, even if BG thinks I'm doing it too slowly. Gym session today felt tougher than it should, maybe best not to do day after 800-pace session? I like the idea of nine-day cycle, may well build that into the schedule.
88% - that would require 5:03! Maybe next year. 0
Advertisement