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
Playing the Numbers game: Sub 5;10;17;36;60;80
Comments
-
Friday 20th January: 5 mile easy @ 8:17 avg pace
Brought the gear to work vowing to get out at lunchtime if the opportunity arose. Just about managed to get out. Done a nice 5 mile loop close to the office and kept the pace easy and the miles ticked by. Nice dry day for it with a bit of sunshine thrown in too.
Squeezed in a 20 min core workout too so all good.
Saturday 21st January: 8 mile easy w/8 x 15sec strides @ 8:20 avg pace
Strange one this as headed out in the early afternoon full of beans and was looking forward to listening to a podcast I'd been saving (Richie Sadlier interviewing Luke Fitzgerald). Normally I zone out after a mile or so doing this and run is over before I know it. However I stopped to answer the call after 4 mile and once I started again I felt zapped and the rest of run turned into a real trudge. Pace didn't drop and strides were comfortable but I just felt zapped. Decided to take it handy for the rest of the day and skip core. (still had to install lights in my princesses room!)
Sunday 22nd January: 11.2 miles w 10 at MP with 4x 15 sec strides
I had been looking forward to the challenge of this but was a wee bit wary of it after previous day's run. Got out early and it was perfect for running - bone dry and dead calm. It was normal January cold and definitely needed the gloves though. Done a 1 mile easy and then got stuck into the MP bit. Dialled into the right pace straight away (was aiming for 6:50 to 6:55) and kept it there. Felt nice and comfortable early on and the miles flew by. Was doing an out an back route so when I hit the 5 mile mark and feeling good I knew I had this one in the bag. Apart from a long drag on the 8th mile where the legs were feeling the effort, this was comfortable. Added on a wee bit to get the strides done.
Splits for MP were: (avg 6:53)
6:52
6:51
6:50
7:01
6:51
6:43
6:55
6:54
6:54
6:52
Absolutely delighted with the consistency of the splits and the relative comfort of this. I really feel runs like this will bring me on massively.
Weekly total: 52.3 miles January to date: 169.4 miles
5 x core workouts
Weight: 11st 3.5 (down 2.5lbs from last week
) 0 -
-
-
-
-
Advertisement
-
-
-
-
Sunday 29th Jan: 14 mile LSR @ 8:08 avg pace
Had to get out early for this but planning wasn't the best the previous night and was up way too late and didn't have the greatest nights sleep. Really had to drag myself out of bed which is unlike me. It was still dark and reading -2 on the car when I left the house and had to defrost the car before driving into town. Thankfully the roads were dry so didn't have to worry about slippy footpaths.
I struggling to get going and felt fairly sluggish for the first while. The legs were tired from yesterdays efforts too. I eventually woke up and got into a rhythm (thawing out helped). Miles clicked by after that and the pace picked up as the miles went by.
Happy with this as it was the longest run in a good while. I didn't drink enough water afterwards and felt the effects of that along with being very tired. Took it easy for the rest of the day with nothing more strenuous than making jigsaws with the kids.
Still wrecked this evening so listened to the body and skipped the core workout. Will have an early night tonight too.
Weekly Total: 52 miles - Jan to date 221.4
2 x core workouts :mad:
Weekly weigh in 11st 3lbs (down 1/2 lb)0 -
-
Advertisement
-
Interesting to review January against targets set on January 1stBack in Black wrote: »Running targets for January are:
1. Hit 200 miles for the month - 232 meant easily biggest monthly mileage ever.
2. Do a 10mile @ MP run at least once - One 10 mile @ MP.
3. Get weight down to 11st (+/- 2lbs) - :rolleyes:11st 3lbs (so close! down 5lbs since Jan 1st )
4. Do at least one race -
Never realistic as one never came up that suited
5. Do core work 4 days a week - yes if you take average over month 
6. Do at least one long run of 14 miles - One 14 mile long run
February targets.
1. 200 miles for month
2. Hit 11st
3. At least one race (Armagh 3k a definite but would like a 5k too)
4. Keep core work up @ 4 days a week0 -
Wednesday 1st February: 1.5 easy, 5x1k, 1.5 easy
Was a bit pushed for time for this as knew the only way of getting it done would be before work.
Started out with a gentle 1.5 mile warm-up and they got into the reps. The legs were very tired and could feel the quads in particular feeling tight. I'm putting it down to the core work and this phase of the plan taking it out of the body. I've followed Jack Daniels plans twice before and did notice that Phase III really takes it out of the body.
Anyway that all the excuses lined up
. Target was 3:37
Reps went like this. All with 400jog recoveries.
3:38
3:40
3:41
3:42
3:44
Finished up with a 1.5 mile cool down before a quick shower and into work. Didn't leave it then until after 10:30 (pm that is)
Overall I'm not overly concerned about missed the target pace for the reasons above, but I am a bit annoyed that I drifted away over last two reps and lost focus.
Total: 7 miles
Thursday 2nd February: 4 mile @ 9:39 avg pace
No chance to fit in anything more than a very short run after work and a 20 min core workout. Was just happy to get out and kept the pace really handy.
Friday 3rd February: 2 easy, 3 @ 6:20, 4x200 w/200 rec, 1 easy
Another session squeezed in before work. I got the porridge into me before heading out. I was dreading this as I was feeling tired and because it was dark I had to stick to footpaths around town and a lumpy route. The first quick mile was net downhill so focused on not bombing off and wrecking myself. Happy to be bang on target after this. Next mile had a long drag and the effort level increased and pace dropped with the quads still in bits. Got it back a bit on the 3rd mile.
6:20
6:41
6:25
Done the 200s by picking up the pace to the required level for 45 seconds and then 1 min 15secs recovery - not the most scientific but best I could do at that hour of the morning. :pac:
Total: 7 miles
Saturday 4th February: 8 miles easy @ 8:20 w 8 x15sec strides
Got out straight after the rugby and had a lovely run around town zoned out listening to music. Legs felt fresher than they have in a few days.
Done a good 20min core workout in the evening.
I had intended to run Trim as a Marathon paced session tomorrow but will do that myself early as the Dubs are coming to town tomorrow!!And I need to watch the house in case they rob it0 -
Sunday 5th February: 1 easy, 5MP, 1 easy, 5MP, 1 easy
The plan was to get this done early and then have the rest of the day free for Cavan/ Dublin match. Woke up early and had the porridge but a combination of ice and freezing fog made me reconsider and the morning window of opportunity was gone. Headed to the match with the young lad early expecting a big crowd of 10k or so. Shocked by the traffic and had to park nearly a mile from the ground - not as shocked as the young lad though. Attendance was over 16k in the end.
Our boys got a bit of a eye opener to Division 1 football but was a great occasion and the Dubs traveled in huge numbers and were in great voice. Least said about the game itself the better!!
Once I got home I decided to get out the door and get the run in as the rest of clan got cosy in front of the fire with a DVD. As the traffic was still chronic and town mental my only option was the pitch track. Ran a mile down to the pitch and got stuck into the first of 45 laps :pac:.
First 5 mile flew by as I was listening to a podcast and hit the target pace early on and just zoned out. Obviously a bit too much as the pace quickened over the last 3 miles but felt good.
5mile HM - 32:50 avg pace 6:34
Took it very handy @ 8:50 for the easy mile in between.
Started into the second HM bit and immediately knew it would be tougher than the first. Was also battling failing light and rain so it was tempting to cut this short and head home but dug in and started counting down the laps. Happy to finish this and even happier to hit the target pace.
5mile HM - 33:52 - avg pace 6:46
A very gentle cool down run up the hill home brought this to 13 mile. Quite chuffed with myself for getting this done as it would have been easy to make excuses and skip it.
Only down side was missing the only sporting event that went my way this weekend with United winning - upside is that I put money on Leicester getting relegated back in August and it's starting to look like a good investment!
Weekly total: 49.6 miles. Mrs BinB has said she will cart me off to the mental home if I got out and run around the estate.0 -
-
I'm out of touch here.... what's with all the MP miles? Thought you were a diehard 'never' ..... Apologies if I missed something...
P.S. The Dubs robbed you alright enough said about League results today...
It's ok I'm still a diehard never ever!! The Jack Daniels plan has lots of Marathon paced runs but is definitely a 10k plan.
Think the Dubs went easy on us to be honest. It's all about Monaghan next weekend!!
Some nice running on your log. You are motoring well0 -
-
-
-
-
Back in Black wrote: »Monday 6th February: 4 mile rec @ 9:37 avg pace
Standard Monday night recovery run.
Tuesday 7th February: 8 mile @ 8:54
A late one with running buddy so happy to run to his pace - very easy and handy one.
Wednesday 8th February: 8 mile w 6x3min @ HMP/ 2min jog recoveries
Squeezed this in while the young lad was at Athletics training after a long day in Dublin. Enjoyable run and not too taxing.
Thursday: Rest
Mental day in work and late night so no opportunity to run but squeezed in a core workout.
Friday: 8 mile @ 8:24 pace w 10x15 sec strides
5:30 am run in the bitter cold. Felt fresh though and legs in good shape.
Saturday: 2m easy, 5 x 1mile @ 6:20 pace w 1min rec, 1 easy
Another day where time pressure kicked in but squeezed it in by running down to gaa pitch track.
1 mile interval worked out as follows:
6:16
6:18
6:18
6:17
6:19
Another 20 min core done.
Total: 8 mile
Sunday 12th Feb: 12 mile LSR@8:21 pace
Sleepy, sleepy 6:30 am start for this in the bitter, bitter cold but felt good and fresh.
Another decent core workout done too.
Weekly total: 48 miles.
Weight 11st 2.6lbs - getting there.
So that ends 12 weeks of JD plan and a lot of running. It was bloody tough and I stumbled over the line especially over the last few weeks and it coincided with an extremely busy time at work. But I think it has put me in a good place to start knocking out a few PB's over the next few weeks in the racing phase of the plan!!
First target is Armagh 3k on Thursday night.
Great training J but Jesus your weight, put cotton wool on your head and I could use ya to clear the wax outta my ears Eat a few spuds ffs!!!
Good luck with the 5k twiggy
TbL0 -
Advertisement
-
-
-
-
-
-
-
-
-
-
Advertisement
-
Advertisement