Playing the Numbers game: Sub 5;10;17;36;60;80

Back in Black

Decided that it's time to start logging here again and start over with a new log.

This year was going well until I missed 6 weeks in September and October between a Chest Infection that kept recurring and spraining my ankle.

Have been back running 3 weeks now and feeling good and finally making progress again. This week was a big test with a reintroduction of speed work and I passed the test with flying colours!!

The log title comes from an attempt to set some long term goals and to put a time frame on them. So with that in mind the aim is to run sub 5 mins for the mile; sub 10 mins for 3km; sub 36 for 10k; sub 60 for 10 mile and sub 80 for the half marathon. I am setting myself 18 months to achieve this as that's when I'll turn 40.

PB's to date are as follows:
3k - 10:39 County T&F 2015
5k - 17:48 Castlepollard 2015
10k - 38:28 Fingal 2015
HM - 1:28:17 Bohermeen 2015

So a fair bit of work to be done on these to hit the targets but am confident I'll have a right good crack at them. HM is the one that scares me a bit as endurance has been my weakness in the past but have a great coach and my endurance has definitely improved since he has been working with me.

Training this week has been as follows:

Monday - 2 mile recovery @ 10:07
Tuesday - 6 mile easy @ 8:45
Wednesday - 6 mile easy @ 8:55 pace
Thursday - 7 mile with 16 x 300mtrs with 45sec recovery (all between 60 and 63 sec)
Friday - Rest
Saturday - 8.5 mile including 800mtrs @ 3:02, 3 mile tempo @ 6:54, 3 x 300mtrs (61,58,60)


Immediate target is a 10k in Belfast on 28th where I hope to do some damage to my 10k PB.

Notwork Error

Welcome back man! Great to see you at it again. Best of luck with the new log and goals, they're tasty looking targets.:)

Ososlo

Good to see you back!
Best of luck

menoscemo

Hiding from the GAA boys? did you finally come out as a Tyrone fan or something ?

tang1

Welcome back J. I'll hopefully see you in Belfast.

Back in Black

menoscemo wrote: »

Hiding from the GAA boys? did you finally come out as a Tyrone fan or something ?

Ha ha something like that alright. I called Tyrone a free flowing adventurous attacking team - my credibility was shot after that!!

Duanington

Great to see this log on the go J - best of luck, hopefully catch up with you at a race or two

ThebitterLemon

Great to see you back J.

Is your boards handle a reflection that you've finally copped on from a music taste perspective


Back in black
I hit the sack
I've been too long I'm glad to be back
Yes, I'm let loose
From the noose
That's kept me hanging about
I've been looking at the sky
'Cause it's gettin' me high
Forget the hearse 'cause I never die
I got nine lives
Cat's eyes
Abusin' every one of them and running wild


TbL

tang1

ThebitterLemon wrote: »

Great to see you back J.

Is your boards handle a reflection that you've finally copped on from a music taste perspective


Back in black
I hit the sack
I've been too long I'm glad to be back
Yes, I'm let loose
From the noose
That's kept me hanging about
I've been looking at the sky
'Cause it's gettin' me high
Forget the hearse 'cause I never die
I got nine lives
Cat's eyes
Abusin' every one of them and running wild


TbL

That Bony M your quoting again?

ThebitterLemon

tang1 wrote: »

That Bony M your quoting again?

You missing me and my Bony M, B?

TbL

tang1

ThebitterLemon wrote: »

You missing me and my Bony M, B?

TbL

Have Rasputin on repeat on the iPod C!!

pconn062

Just copped who you are! Great targets, max out speed before focusing on the longer targets. A good mile will aid a good 3k, which will then aid a good 5k and so on.

Back in Black

ThebitterLemon wrote: »

Great to see you back J.

Is your boards handle a reflection that you've finally copped on from a music taste perspective


Back in black
I hit the sack
I've been too long I'm glad to be back
Yes, I'm let loose
From the noose
That's kept me hanging about
I've been looking at the sky
'Cause it's gettin' me high
Forget the hearse 'cause I never die
I got nine lives
Cat's eyes
Abusin' every one of them and running wild


TbL

Born to Run just seemed obvious and a blatant lie.:)
Always was a bit of a metal head and happened to be listening to the album. I'm waiting to hear how you are still in the Bon Scott era

Hope work settles down for you soon.

Back in Black

pconn062 wrote: »

Just copped who you are! Great targets, max out speed before focusing on the longer targets. A good mile will aid a good 3k, which will then aid a good 5k and so on.

Cheers! I've never actually raced a mile and only do a 3k once a year (so 3 ever!) so need to do a few early next year to learn how to race them.

Back in Black

Sunday: 12 mile LSR (avg pace 8:45)

I definitely wasn't feeling the love for this today. Legs felt heavy after yesterday's session and the wind was howling and the rain coming down in sheets.

Weather meant I had to stick to the footpaths around town so it meant a bit of doubling back on myself and a few loops. Was aiming to keep the pace on the very easy side if easy and legs felt the same.

I found the first few miles tough as I seemed to be constantly running into a head wind and the rain was driving into my face. I usually don't bother with a gel on LSR's but took one with me today just in case and was glad of it after 6 miles. Ground out the rest of this keeping the pace consistent and was glad to get out of the rain. Legs were tired and heavy after this but no niggles so all good.

Happy with a nice tough week and total of 41.5 miles.

wowzer

Great to see you back at it.

Some nice numbers there, i'm robbing them to set my targets for the next 18 months, deadly!!

No doubt we will bump into each other at a race soon.

Back in Black

wowzer wrote: »

Great to see you back at it.

Some nice numbers there, i'm robbing them to set my targets for the next 18 months, deadly!!

No doubt we will bump into each other at a race soon.

Definitely will see you at a few races. Think you need to get logging again so I can spy on your training.

wowzer

Back in Black wrote: »

Definitely will see you at a few races. Think you need to get logging again so I can spy on your training.

Just keep an eye on Ososlo and Wild Garlics logs and you will get an idea of what my training is like, that is once I get over this dodgy chest and find my motivation again after Berlin.

annapr

Welcome back, even if your musical references are going downhill

Ambitious targets, fair play to you... Best of luck with them!

Back in Black

annapr wrote: »

Welcome back, even if your musical references are going downhill

Ambitious targets, fair play to you... Best of luck with them!

Thanks:)

I haven't abandoned Bruce I'm just listening to other people:)

Back in Black

Monday 9th November: 2 mile recovery @ 9:28 pace

Done this straight after doing a circuits class around the pitch in the wind and rain. Kept the pace real handy as legs were fairly tired.

Tuesday 10th November: 6 mile easy @ 9:22 pace

Headed out straight after the dinner with usual running buddy. Had a fairly big dinner so made sure I kept the pace really handy which suited us both tonight especially as it was a fairly hilly route. Miles flew by with the chat and after all the wind and rain it was the perfect evening for running.

Back in Black

Wednesday 11th Nov - 2 easy, 8x800 w/2:30 rec, 2 easy

Had to go to Dublin early this morning so was up at 5 am but thankfully got there before the traffic went into full meltdown - Nice reminder of why I moved back to the sticks! Still managed to get soaked to the bone and had to sit in my wet suit for the morning.

All that meant I didn't get out until this evening so had to head down to the track at the pitch with a head torch.

Done 2 miles warm up nice and handy (8:20;8:17) and after a good stretch started into the intervals. The rain had stopped but there was a strong wind which seemed to be at my back all the time.

Aim was to hit between 3:00 and 3:10 so was a bit on the quick side for most of these but the legs felt good and just didn't seem able to slow down. This felt comfortable and didn't have the usual grit the teeth to get through the last couple of intervals.

Splits were as follows:
2:56;
2:54;
2:58;
2:58;
2:56;
3:00;
2:59;
3:01.

Followed this with another 2 mile easy @ 7:58 and 8:20

Total: 8 miles

tang1

Tasty splits there, nice going J.

Back in Black

Friday 13th November: 6 mile easy @ 8:41 avg pace

Ended up taking yesterday as a rest day as work was very busy and really didn't fancy going out in the high winds yesterday evening.

So, for the first time in ages got up early this morning and headed out. It was a bit of a shock to the system to be running in 2 degrees temperature. Last run it was 16 degrees so a bit of a change.

I had the gloves on so wasn't really an issue once I got going. Wasn't fully awake so let the legs dictate the pace which was nice and sedate! Enjoyed this and the legs felt fresh - have to get back in the habit of getting out early again.

Splits: 8:50;8:47;8:45;8:36;8:41;8:35

Back in Black

Saturday 14th November: 2 mile easy, 2 x (2mile @ 7:00 w 2 min rec), 1km @ 3:50, 2mile easy.

Under pressure for time as my little princess was having her 3rd Birthday party today so had no choice but head out first thing after the porridge into the wind and rain. It really was horrible and I can't ever remember there being so much surface water on the paths.

Kept the warm-up miles nice and handy (8:26;8:30) and it didn't take the legs long to get up to speed on the first 2 miles.
6:59
6:52

Still took every second of the 2 min recovery and needed it. 2nd set was net downhill with the wind on my back so was on the quick side. Was feeling tired over the last half a mile of this and was starting to think of how tough the 1km would be. Again enjoyed the 2 min recovery standing on the street in the driving rain.
6:50
6:52

The km would be an out and back so the wind was at my back for first half and I would be running into it on the way back. First half was always about keeping the pace on target and the second half was about trying not to get blown into traffic. Delighted when the km beeped on the watch and was happy to get the speedy bits done.
3:52
Was standing sorting out a new podcast on the phone before the cool down when a car passed and sent a wave over me - up to my shoulders so just done the cool down and headed home like a drowned rat. (7:53;7:50)

Still delighted to get this done and hit the paces.

Total: 8.65 miles

Back in Black

Sunday 15th November: 12 mile LSR @8:31 avg pace

Out mid morning for this and knew it would be a miserable one given the conditions and the forecast.

I was soaked through about half a mile in but the wind was at my back so not all bad until I turned into the wind on the third mile and the rain was being driven into my face.

Made a last minute decision to vary the route and it worked out well as I was now out of the wind. It stopped raining for a few miles too and I was a bit happier just listening to a podcast. Miles just trundled by until about 3 mile from home when the driving rain started again and was facing into the wind - I speeded up a bit just to get out of the conditions! Happy to get this done and body feels fresh after another good, solid week.

8:26;8:21;8:39;8:33;8:24;8:29;8:27;8:23;8:23;8:35;8:46;8:28

Weekly Total: 42.9 miles

AuldManKing

Back in Black wrote: »

It stopped raining for a few miles too and I was a bit happier just listening to a podcast.

Podcast of choice??

I have Marathon Talk / Rob Watson / 2nd Captains / Moncrieff/ Ted Talks.


Dont know if I should refer to you as TJ or JD

Back in Black

AuldManKing wrote: »

Podcast of choice??

I have Marathon Talk / Rob Watson / 2nd Captains / Moncrieff/ Ted Talks.


Dont know if I should refer to you as TJ or JD

2nd captains winning for me at the minute. Also listen to a lot of Irish history podcasts but always on the lookout for new ones so might try a few of those.

I answer to most things these days:)

Back in Black

Monday 16th Nov: 2.15 easy @ 9:28 avg pace

Very easy recovery run with 2 of the lads after circuit training. Just done laps of the two pitch tracks.

Tuesday 17th Nov: Rest - had a bit of a head cold so decided it would be best to stay in as weather was horrendous.

Back in Black

Wed 17th - 2easy,2 6:50, 1 6:30, 1 6:05. 2 easy

Splits: 9:56;9:31;7:06;6:48;6:31;6:07;9:24;9:04

A bit of a strange one as left this until very late. Was horrendous weather all day so decided to wait until evening to do this. Forgot that Mrs BinB had a turbo class so had my dinner and headed out after 9 pm. Had company of usual running buddy and first two miles were way too easy and asking a lot to pick up the pace. I was leading out the quick bits and it took half a mile to hit the right pace on the first mile but once I did it was no issue to keep pace. I upped the pace again for third mile and hit the target early on and was easy enough to maintain it. Although near the end I was feeling the effects of the big dinner. I upped the pace again for the fourth mile and running buddy couldn't really respond so was on my own. Upped the pace as much as possible but knew i was slightly off but effort was good. Last quarter of a mile was tough and if the idea was to stimulate the end of a race- it certainly achieved that and more! Kept the pace handy for the last two miles. A real toughie but enjoyed it and legs felt fine after it.

Back in Black

Friday: 6.7 miles easy @ 8:49 avg pace

Got a call from our Team manager looking for a run tonight which for once suited me and fitted in with the plan nicely. Only problem was it was 8:30 before we met up to do this and it was freezing hard at that stage so we had to really watch our step in places as a couple of times we ended up doing bambi on ice impressions!! Still enjoyed this and miles flew by with the chat. Pace was nice and handy and was a very comfortable run.

Back in Black

Saturday 21st Nov: 7 miles incl 1 miles @ 6:05; 800 @ 2:50; 1km @ 3:45, 600 @ 2:05; 400 @ sub 80.

An early start for this and met my usual running buddy down at the track for 7am with headtorches for this, as I was heading down to Kerry for the weekend. It was bitter cold at only +1 but was surprised to see we didn't have the track to ourselves!

We done a decent 2 mile warm-up before a good stretch and ditching a few layers before getting into it.

I forgot to check the recoveries for this and guessed that the recovery would be 2 minutes - I later found out it was 3 minutes so i made this tougher than needed.

First mile was too quick but it felt ok. 5:55. The headtorch wasn't strong enough to pick out splits so didn't see the pace until the end.

800 then felt reasonably comfortable and done in 2:48 so slightly ahead of target.

1km felt ok as well as happy to hit the target pretty much bang on @ 3:45. Was able to ditch the headtorch now as was getting bright.

By the 600 it was feeling tough and needed every second of the 2 minute recovery before the 400. 2:04

We decided to go eyeballs out for the last 400 and was side by side with running buddy for first 200metres but he put the boot down and i couldn't really respond as the legs felt heavy. He hit his watch at 69 and I was at 72.

Was fairly fecked after that but enjoyed it. Done a nice and easy 2 mile cool down before heading home for a shower, stretch and hop in the car for 3 and a half hours drive.

Back in Black

Sunday 22-Nov - 12 mile @ 8:42

I waited until late afternoon when i got back from Kerry to do this with usual running buddy again. It was bitter cold so I was well wrapped up and just stayed around town as it was getting dark which made for a bit of a makey-up route with lots of out and back bits. Still enjoyed this and the miles flew by chatting and pace felt comfortable.

Legs felt nice and fresh after a few tough days so all good.

Decent enough week even with missing a few days with a head cold. Total mileage 35.85.

Next week will be handy enough with the race on Saturday.

Back in Black

Monday: 2.25 miles @ 9:09 average pace:

A very gentle recovery run taking in a few laps of the pitch after circuits training.

Tuesday: 5.75 miles easy @ 8:22 average pace:

Headed out yesterday evening with team captain for this and conditions were perfect for running. We just stuck to the footpaths around town and done two different loops.

Back in Black

Wednesday 25th: 8 mile with 4 x (6mins threshold, 3mins 10k, 2 mins jog

After realising that I had forgotten to register for 10k in Belfast (and its now full)and a crazy day at work had decided to get out late for an easy run. I threw out a text to usual running budy and it turned out he had planned some speed work so rather than do my own thing, I decided to join him for his plan. Done 4 reps of 6 mins threshold, 3 mins 10k pace. Effort was very consistent although i found the last rep tough. I am considering this a bonus workout as probably wouldn't get a chance to do speedwork on my own either today or tomorrow.

After the mess up I made with Belfast, I think I have an alternative in the Belleek Woods 10k in Ballina the following weekend. Not my first choice but will do as a back-up.

outforarun

Great to see you back. Some very brave targets there. Looking forward to seeing you tick these off.

tang1

Shame I wont see you on Saturday, i'd only be looking at your narrow ar$e as you sped off into the distance anyway!!

Back in Black

tang1 wrote: »

Shame I wont see you on Saturday, i'd only be looking at your narrow ar$e as you sped off into the distance anyway!!

Leave my narrow arse out of this was looking forward to catching up. Next time:)

ThebitterLemon

Back in Black wrote: »

Leave my narrow arse out of this was looking forward to catching up. Next time:)

He couldn't leave my fat ass out of it either

TbL

tang1

ThebitterLemon wrote: »

He couldn't leave my fat ass out of it either

TbL

Jaysis at least phrase it right, it's your "auld fat arse".

ThebitterLemon

tang1 wrote: »

Jaysis at least phrase it right, it's your "auld fat arse".

Yea with all the sagging my booty shakes itself!


TbL

Back in Black

Saturday 28th Nov: 2 easy, 8x800 @ 3:00-3:10, 2 easy

Thursday was a planned rest day. Friday was an unplanned rest day as I had to go to Donegal straight after work for a funeral but no harm to have an extra rest day.

Weather was horrendous all day here between the wind and the rain but there seemed to be a window of opportunity in the late afternoon so texted usual running buddy to see if he fancied this. Turned out is suited him so we headed down to the local gaa pitch track to do this.

It was dry when we started the 2 mile warm-up and the wind wasn't too bad at that stage. After a decent stretch started into the intervals. The track was badly flooded on one corner so we had to take it very wide to avoid the worst of it.

We hit the first 800 in 3:00 flat and it felt nice and comfortable. Next 2 were within 1/10th second of the first one and still felt nice and controlled. Next few were fairly similar but the wind was really picking up now and for the last three it felt like we were running uphill and it was showing on the splits but they still felt controlled and at a similar effort level.

Splits were as follows:
3:00
3:00
3:00
3:01
2:59
3:03
3:09
3:08

Done another 2 mile cool down before getting out of the worst of the weather as it was bucketing rain by this stage.

Happy with this - a good workout that felt comfortable. Not loving the thoughts of a LSR first thing in the morning listening to the wind howling here.

tang1

Not to annoy you anymore but you would have flew it today plenty to run off.

Back in Black

tang1 wrote: »

Not to annoy you anymore but you would have flew it today plenty to run off.

Tbh I was in no shape to race today - I spent over 6 hours driving yesterday in horrible conditions and wasn't home til near midnight. Not ideal prep for a goal race but yeah having people to run off would have been nice as looking at previous years results i might be running on my own for long parts next Sunday.

Great running from you today - I will be sticking that in my diary for next year (2 weeks before so I remember to register of course )

Back in Black

Sunday 29th Nov: 10 miles LSR @ 8:37 avg pace.

Expected the worse from this weather wise but looking at the forecast there seemed to be a small window around 10am when it might be reasonably ok so met with two of the lads from the club in town to do this.

It was dry but wild when we headed off into the wind. My right knee had felt a wee bit sore yesterday towards the end of the reps and iced it last night but for the first 3 miles it was feeling sore and was starting to annoy me. i was tempted to let the lads go on ahead and stretch it out but decided to stay with them and shortly after that there wasn't even a flicker out of it. At 4 miles in I commented that we were blessed with the weather - 5 minutes later the heavens opened and we got saturated as it was blowing straight into our faces. Wind was gusting quite severely in places too.

About 6 mile in there was a prolonged shower of hailstones driving down on us and we were all feeling fairly miserable but the chat kept up in an attempt to take our minds of the conditions and how cold and wet we were. About 2 mile from home we had to stop traffic on the main road to take a chimney cowl from the middle of the road - wouldn't have liked to have been in its path!!

Next two mile was uneventful and we were just glad to get done - there was no stopping for a stretch or a chat as we just got back into the car and headed home. I had the nicest shower in the world when I got home!!

Delighted to get this done and tough it out.

Weekly total: 34 miles

Back in Black

Monday 30th: Rest
Was in Dublin for the day so took advantage of that to go to the Run Hub and treated myself to a shiny new pair of Adrenaline 16's as I think some of the knee soreness is related to last pair being knackered (after 350 miles).

Done plenty of foam rolling and icing the knee especially after over 3 hours in the car and knee felt fine even after a circuits class.


November total: 166.25 miles

Tuesday 1st December: 5 easy @ 9:41 avg pace
Treated the new runners to a very gentle 5 mile easy run with company. Deliberately kept the pace slow to keep an eye on the knee and thankfully there was no issue on that front. Still iced and foam rolled to be on the safe side. Heading out to do a wee bit of speed work in a few minutes once MrsBinB is back from triathlon training (sitting in a room on a turbo with other people on turbos cycling nowhere!)

tang1

Back in Black wrote: »

(sitting in a road on a turbo with other people on turbos cycling nowhere!)

No gyms in Cavan yet J? Hope the road was closed off at least!!

Back in Black

tang1 wrote: »

No gyms in Cavan yet J? Hope the road was closed off at least!!

Room dammit . Conclusive proof that I can't multitask

Back in Black

2 mile easy, 6x600 w 3min recovery, 1.5 mile easy

Late out this evening with usual running buddy and it was freezing hard when we hit the track, although it was the perfect night for running with not a breathe of air. Nice and handy 2 mile warm-up 8:16;8:17 followed by lots of stretching and getting rid of a few layers before getting into the intervals.

Kept the intervals controlled and concentrated on keeping the form good. Happy with the consistency of the effort and the form and made sure to alternate direction after each one. Used the recovery to walk back to the start point which worked well given the temperatures.

Splits were as follows:
2:18
2:20
2:11
2:12
2:14
2:13

Done a mile and a half recovery (8:16 avg pace) and called it a night then as was cooling down a bit much for my liking.

Happy out with this session and not a bother from the knee so starting to feel good about Sunday's race.

Total: 6 miles

Duanington

Nicely done J - good to see you back at it

Back in Black

Thursday: Rest

Friday: 5 easy @ 8:41: Set the alarm for 5:30 knowing the forecast was bad for the rest of the day and got a nice and easy and dry 5 mile done.

Saturday: Rest - unscheduled rest day thanks to Desmond!