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The Peds Peddler - 400m & The Mile

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  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    dna_leri wrote: »
    The hardest thing for a new runner is being able to tell / feel the difference between 26.x and 27.x before it is too late.
    It can be useful to do a race pace workout in the few days before competition. Something like 100s on the bend, seeing if you can feel the difference in effort between 13.0 and 13.5s.
    You also have to keep in mind that in a race situation with adrenaline and freshness (and blocks) you will get out faster then you expect.

    However it is most likely that in your next race you will get out too slow, get cut-off at the break point and have too much left in your legs for the final 50m. :D
    You should probably treat indoors as a learning experience and be ready for the summer season outdoors.
    The positive you can take from your race is that you have plenty of speed in your legs and can do a sub 26s 200m whenever you want.

    My pacing in training is pretty woeful so it's not that surprising really, but tbh I didnt race it any differently than when I ran 58 in the summer, I just didn't run out of steam so badly then(but bad enough). I also think the 2 guys who were ahead of me in this race made it feel like i was doing a lot worse than I was which I imagine is why I nearly stopped running altogether.

    Id settle for going out too slow and 58 sec over another blow up :) I think I only have 2 more races in the indoors as I'm away for the leinsters. This Sat and Connaught.


  • Registered Users Posts: 7,695 ✭✭✭Chivito550


    IvoryTower wrote: »
    My pacing in training is pretty woeful so it's not that surprising really, but tbh I didnt race it any differently than when I ran 58 in the summer, I just didn't run out of steam so badly then(but bad enough). I also think the 2 guys who were ahead of me in this race made it feel like i was doing a lot worse than I was which I imagine is why I nearly stopped running altogether.

    Id settle for going out too slow and 58 sec over another blow up :) I think I only have 2 more races in the indoors as I'm away for the leinsters. This Sat and Connaught.

    There's the Nationals too.


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    57.54 pb :)

    Not the fastest start as I was afraid of pushing too hard, I go upright pretty much straight away which I'll have to work on. Hit 200 at 27 but felt a lot better than last week. Started to slow on back straight so tried to push on, from 300 was feeling wobbly but just kept pumping the arms, the last 50 were very close to hitting the wall again but kept moving reasonably well. Tried to lean forward to throw head over the line and fell over! Lovely carpet burn to go with my pb :)


  • Registered Users Posts: 1,606 ✭✭✭ultrapercy


    IvoryTower wrote: »
    57.54 pb :)

    Not the fastest start as I was afraid of pushing too hard, I go upright pretty much straight away which I'll have to work on. Hit 200 at 27 but felt a lot better than last week. Started to slow on back straight so tried to push on, from 300 was feeling wobbly but just kept pumping the arms, the last 50 were very close to hitting the wall again but kept moving reasonably well. Tried to lean forward to throw head over the line and fell over! Lovely carpet burn to go with my pb :)
    Well done, brilliant to see you put last week's disappointment behind you. It was obvious from the outside that was just rust being blown off but what's obvious from outside often isn't obvious from inside. Anyway onwards and upwards.


  • Registered Users Posts: 7,695 ✭✭✭Chivito550


    IvoryTower wrote: »
    57.54 pb :)

    Not the fastest start as I was afraid of pushing too hard, I go upright pretty much straight away which I'll have to work on. Hit 200 at 27 but felt a lot better than last week. Started to slow on back straight so tried to push on, from 300 was feeling wobbly but just kept pumping the arms, the last 50 were very close to hitting the wall again but kept moving reasonably well. Tried to lean forward to throw head over the line and fell over! Lovely carpet burn to go with my pb :)

    Great stuff. That's the type of time your training has suggested.


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  • Registered Users Posts: 5,370 ✭✭✭pconn062


    Well done, great to get a PB so early in the season.


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    Thanks lads, buzzing!


  • Registered Users Posts: 134 ✭✭chemicalfred


    Well done IT well deserved PB after all your dedication and hard work this is just the start for you


  • Registered Users Posts: 7,695 ✭✭✭Chivito550


    You running Nationals? Deadline for entry is today.


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    Chivito550 wrote: »
    You running Nationals? Deadline for entry is today.


    Change of plans, Im going to run connaught and leinsters but thanks

    I'll save winning at nationals until next year


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  • Registered Users Posts: 7,695 ✭✭✭Chivito550


    IvoryTower wrote: »
    Change of plans, Im going to run connaught and leinsters but thanks

    I'll save winning at nationals until next year

    Up to you. I think Nationals is an incredible experience and you'll learn so much from being around the best athletes in the country, in a proper championship event. Connachts is a bit of a circus with kids everywhere. I'd be running Nationals over that personally, if I had to choose.


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    Chivito550 wrote: »
    Up to you. I think Nationals is an incredible experience and you'll learn so much from being around the best athletes in the country, in a proper championship event. Connachts is a bit of a circus with kids everywhere. I'd be running Nationals over that personally, if I had to choose.

    When is it on?


  • Registered Users Posts: 7,695 ✭✭✭Chivito550


    IvoryTower wrote: »
    When is it on?

    Sat 27th/ Sun 28th February. Heats on the Saturday, finals on the Sunday.


  • Registered Users Posts: 2,623 ✭✭✭dna_leri


    Chivito550 wrote: »
    Up to you. I think Nationals is an incredible experience and you'll learn so much from being around the best athletes in the country, in a proper championship event. Connachts is a bit of a circus with kids everywhere. I'd be running Nationals over that personally, if I had to choose.

    However if you run Nationals, you need to be prepared to come last by a long way. I can't access results for last few years but in 2013, the slowest 400m finisher was sub 54s. Some people (me) would find that demotivating.

    http://www.athleticsireland.ie/wp-content/uploads/2006/05/seniorindoors2013finalresult.pdf


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    I'm used to coming last now :) Thanks anyway Chivito but im going to give it a miss. I'm racing my first 800 on the thursday at a local graded meet, im looking forward to trying that distance and be nice not to have to go to Athlone for a few weeks!


  • Registered Users Posts: 7,695 ✭✭✭Chivito550


    dna_leri wrote: »
    However if you run Nationals, you need to be prepared to come last by a long way. I can't access results for last few years but in 2013, the slowest 400m finisher was sub 54s. Some people (me) would find that demotivating.

    http://www.athleticsireland.ie/wp-content/uploads/2006/05/seniorindoors2013finalresult.pdf

    I ran National Indoors last year. I ran 56.04 and I was not last. I was last by a good margin in National Outdoors in 2014 but I managed a big PB and the experience was massive.

    Coming last in a sprint is not as soul destroying as getting lapped in a 5000m race. Even if you're far behind, you'll be finished in 2 to 3 seconds!


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    Giving connaught a miss. Legs haven't felt right all week. Constant feeling of the need to stretch them. Resting until Tuesday. I'm 2 weeks off a pretty hefty chocolate habit so it may be related, that or training fatigue. Not sure, just hoping they feel normal again soon


  • Registered Users Posts: 703 ✭✭✭happygoose


    In the same boat, currently out with both calves, it's a bitch. Eyes set on the summer now and ticking over with cross training and the gym.


  • Registered Users Posts: 7,695 ✭✭✭Chivito550


    IvoryTower wrote: »
    Giving connaught a miss. Legs haven't felt right all week. Constant feeling of the need to stretch them. Resting until Tuesday. I'm 2 weeks off a pretty hefty chocolate habit so it may be related, that or training fatigue. Not sure, just hoping they feel normal again soon

    You're not missing much. It's a chaotic circus here!


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    happygoose wrote: »
    In the same boat, currently out with both calves, it's a bitch. Eyes set on the summer now and ticking over with cross training and the gym.

    Sorry to hear hg you must have been hard at it


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  • Registered Users Posts: 2,623 ✭✭✭dna_leri


    IvoryTower wrote: »
    Giving connaught a miss. Legs haven't felt right all week. Constant feeling of the need to stretch them. Resting until Tuesday. I'm 2 weeks off a pretty hefty chocolate habit so it may be related, that or training fatigue. Not sure, just hoping they feel normal again soon

    You ever get sports massage?
    Don't get one often myself but will do this week as legs feel tight.


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    No never have. Been thinking about it alright. Rolling doesn't seem to be doing anything. Might see if I can tomorrow


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    So I went for sports massage last monday to a guy who specialises in injury prevention. He got me to go over all my training for the previous 2 weeks and it became clear I had done too much. So I've dropped the strength training and easy runs for now. So 3 track sessions a week, nothing else, I will review it then after the leinsters next Sunday. I feel much better already, in my body and my head. When I do my 200s I'm hitting a few 27s now so it feels great to see improvements. Now to see if I can turn that into a pb at the weekend.


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    AIT Leinsters Senior 400m 06/03/2016

    Week before
    I had an easy week in the lead up to this. I could feel a slight strain in my right hamstring so I was a bit nervous about it. On Tuesday I done a few 200s, hitting 3 27's so was happy about that. On Thursday I done a few starts out of the blocks. I fell over out of the blocks on my first effort, im not sure what I was at but it certainly didnt help my nerves knowing that I could possibly fall over on the day!

    The Day
    I arrived at the stadium at 10am. Big mistake. Despite being quite calm when I arrived it wasnt long before I was a mess with nerves. I think from now on if possible I will aim to arrive 2 hours before my race. It felt like the nerves were draining me, my legs had gone jelly like with the urge to stretch them the whole time. I tried to tell myself it was just in my head which it im sure it was.

    The Race
    I missed the call to go to waiting area where the lads in my race had already raffled off the lane numbers leaving the worst one for me seen as I wasn't there for it. So lane 2 for me, my first time in that lane. I recognised a few of the lads and knew I wouldn't be near them which I've come to terms with at this stage! Much to everyone's amusement I set the blocks up in the wrong place, nerves were clearly getting the better of me! When we took off I can't remember if I came out of the blocks well, I will have to ask my coach. I'm going to hazard a guess that I went upright too quick but nevertheless it was a good start compared to previous efforts. The first lap went smoothly and I came over the line at 26.xx . I went around the corner fine and with about 150m to go the usual struggle started, only this time it didn't feel quite as bad as usual. I felt in control the whole way even if i was slowing down. My form was good throughout. I was afraid to duck the head at the end after falling the last time so I just ran over the line making sure not to slow until I was well clear. The rest of the lads were about 2 seconds+ ahead throughout the race.

    The result!
    Ciaran our club guy who was working there shouted over that I had got 56 seconds, absolutely delighted! When the results went up on the board it was 56.45, so a 1 second pb. I have 2 weeks off now to relax, maybe get back into the gym. My splits were 26/30 so a lot of work to be done on that second lap.

    Roll on the summer, 54 im coming for you :D


  • Registered Users Posts: 703 ✭✭✭happygoose


    Great running IT


  • Registered Users Posts: 7,695 ✭✭✭Chivito550


    Savage running. Ordinarily, based on my experience and the crap Irish weather I'd say about a 0.5 to 0.75 difference between indoors and outdoors, but you're on such an upward curve that there's no reason at all you can't hit 54 this summer.


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    Thanks lads, looking forward to the next block of training already.


  • Registered Users Posts: 2,623 ✭✭✭dna_leri


    Well done. I had similar time and splits in the M40 race from an inside lane.

    Have you decided on your focus event for the summer?


  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    dna_leri wrote: »
    Well done. I had similar time and splits in the M40 race from an inside lane.

    Have you decided on your focus event for the summer?

    Fair play. I didn't mind being in lane 2 at all, the cut off was one less thing to have to think about!

    Sticking with only 400 with the goal being 54 seconds in July. I would love to try a 200 & 800. My 200 pb is 27 so it's there for the taking and I've never ran 800.


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  • Registered Users Posts: 3,825 ✭✭✭IvoryTower


    Update 29/03/2016

    Enjoyed 2 weeks off after the Leinsters and last week was my first week back. Starting a new cycle with the aim of peaking in July. Lots of endurance running and strength work for the next while. I've decided to do the gym straight after my running on Tues & Thurs. It's the last thing you want to do after a tough session but it's doable and it means I get plenty of rest before the next running session. First week done and no problems with doms/tiredness. I got my hamstring looked at that was giving me guff coming up to the leinsters, very tight hamstrings apparently so I'm trying to roll and stretch at least every second day.

    I find endurance training tough, really anything over 300m in training is a bit of a nightmare to me but I feel much stronger now than back in November. I think this cycle should go better. Better pacing, more mentally able to get through reps,stronger from the gym work and hopefully better weather!

    GYM - All 3x6
    squat - 40kg
    deadlift - 50kg
    bench - 50kg
    Pullup - BW (3x5)


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