.....up the Khyber

Nurmi

Hi all,

Gonna keep track of my workouts here to keep me honest.

Nurmi

Sat: 15 minute warm up,

3 x (2x200m with 200m recovery jog +400m with 400m recovery jog)

15 minute warm down

200's were around 39-42 secs and 400's around 1.24.

2's and 4's faster than they needed to be but felt fine.


Mon: 1 mile warm up

4x800m

1 mile warm down

Had planned 5 8's for the session. Goal for each was sub 3:20. Was a struggle to hold pace on the 4th so called it a day.

This was tough but will get easier.

Tue: 5 miles easy (no watch but prob a little more than 9 min/mile)


Fri:

1 mile warm up
6x1000m with 1 min rest
1 mile warm down

Times went as follows:

1. 4.06
2. 4.16
3. 4.19
4. 4.22
5. 4.24
6. 4.14

Was a tough workout but very happy with this. Pacing was all over the place which was a negative but this will come.

Total mileage for week: 21

Shaky start. Missed too many days. Work got in way. Lesson learnt. Get runs in early when the time is there.

Nurmi

0.5 mile warm up

20 mins at tempo pace (7.20 min/mile)

4x200m with 200m recovery jog

0.5 mile warm down

Hit 45 secs for the 2's which was about right but felt tougher than they should have.

Was gunning for 7.17 min/mile for tempo. Little slow but happy with that. Felt pretty controlled throughout but legs did feel a little heavy.

Nurmi

Done at Irishtown stadium.

3x(2x200m + 1x800m) full recovery.

200's were done in around 45 secs
800's went 3.06, 3.02, 3.07.

Was aiming for 3.08 on the 800's.


8's felt tougher than they should. Ended up having to do the workout at the end of a long week so was feeling a bit flat.

Nurmi

Sat: 5 mile easy

Sun: 5 mile easy

Mon: Rest

Tue: 1 mile WU, 20 min tempo session, 4X200M, 0.5 mile WD

Wed: 8 mile long run

Thu: 4 miles easy

Fri: 2 mile WU, 3x(2x200,1x800), 2 mile WD

Weekly total: 33 miles

Good week mileage wise but legs felt heavy enough. Will take some time to adapt.

Nurmi

I've been a bit sloppy with my paces. Workouts have been a bit ragtag and on the fly.

From now on my training paces will be as follows:

Tempo - 4:29 per 1k (7.10 per mile)

Longer tempo - 7.25 per mile

Interval - 3:16 per 800m (4:07 per 1k)

Reps - 45 secs 200m, 1:32 secs 400m


Will stick to those paces until I race again and see where I am at. If the paces get easier, great but won't change until I race.

Tempo paces will be tough but tempos for me are more about feel/effort than hitting a prescribed pace.

Nurmi

Sat - 3 miles recovery

Sun - 3x(2x200m, 400m)

1. 43, 43, 1.30 2. 44, 44, 1.29 3. 46, 44, 1.26

Very controlled, relaxed workout.

Mon - 6 miles easy 9:14 min/mile

Tue - 5x800m

Did 5 x 800m on grass in rain (intended to do on path but did not work out). Effort was hard. Still getting used to new Garmin so managed to delete the entire workout upon retun. No idea of pace but happy with workout/effort.

Wed - 8 mile long run 9:22 min mile (av HR 148bpm)

Thu - 2.3k warm up, 4x1000m with 1 min rest, 2.3k warm down

Only managed three intervals. Pace was dropping on third and felt tougher than should have so left it at that (been a tough week).

1k splits were 4.22, 4.22, 4.29. Started too fast on this and should have stuck it out (still on pace on third one) but overall a good bit of additional work for the week.

Fri -

Nurmi

Friday - 3 miles very easy (9.16 min/mile)

Total for week 34 miles

Nurmi

Sat - 5 miles easy


Sun - 5 miles easy 8.30 min/mile


Mon - Planned to do 40 mins at tempo pace but only got 35 mins. Hard effort. Imagine around 7.30 pace. Felt very tough.

Started too hard as a result of relying on Garmin.

About 6 miles in total.

Tue - Rest

Wed - 8 miles @ 8.50 pace

Thu - 4 miles medium hard on lunch

Fri - Meant to do workout but got held up all day in work so had to skip.

Total for week - 24 miles

Nurmi

Sat: 4 miles easy @ 8:40 min/mile

Sun:

1.2 mile WU
5X1K with 1 min rest (3:58, 4:00, 3:58, 3:58,3:55)
1 mile WD

Really good workout. Much faster than expected but felt really good.

Mon:

1.3 mile WU
5X(2min hard, 1 min easy, 1 min hard, 30 sec easy, 30 sec hard, 30 sec easy)
1.3 mile WD

Done over XC terrain and ran for effort rather than time. Tough workout. Beat up legs badly.

Tue: Rest

Wed:

3x(2x30 sec hill, 1x 1 min hill)

Something a bit different. Good workout. uphill sections around 5.20 pace.

Thu: Rest

Fri: 4 miles easy (8:58 min/mile)

Weekly total: 24

Missed a run due to London trip which was frustrating but still some good running this week (5x1k workout went really well).

IvoryTower

Hi Nurmi, what distances are you training for? Any races in mind?

Nurmi

IvoryTower wrote: »

Hi Nurmi, what distances are you training for? Any races in mind?

Hi Ivory,

Training for the mile with a long term focus. My view is to aim at 5ks over the winter and miles over the summer but focus is long term. Right now I am just building up to consistent running and some base fitness.

The process is the goal so just trying to run lots and see where it goes.

Nurmi

Sat:

1 mile warm up
3x(2x200m, 1x400m)
1 mile ward down

2's around 38, 4's around 1.25

Legs heavy after hills but ok.

Sun: 5 miles easy

Mon: Rest

Tue:

1 mile warm up
20 minutes @ tempo pace (around 7 min/mile, 20:59 for my park loop)
6x200m (around 38 secs)
1 mile warm down

Good workout. Pace coming down nicely and felt very comfortable.

Wed: 9 miles hilly route home. Around 8:16 min/mile

Tough run but felt fine.

Thu: 5 miles 8:03 min/mile

Little faster than needed to be today. Legs feeling the week.

Fri: 4 miles easy 8:16 min/mile

Fine easy run

Weekly total: 33 miles

Better week this week, feel I am starting to build a bot of strength.