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Playing the Numbers game: Sub 5;10;17;36;60;80
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Sunday 1st January: 10 miles with 9 at MP.
Nothing like starting the New Year with an easy one!
After a generous amount of alcohol last night I was a wee bit wary of this one but knowing I had knocked the same one out a few weeks ago, decided to go for it this morning.
It was the coldest morning in quite a while when I was setting out and broke out the new running gloves I got in the winter sales. Somehow they have shrunk since I tried them on in the shops and they are an extremely tight fit. Still by the time I hit the turnaround point I didn't need them anymore so they did what was needed!
As for the run itself, I was comforted by the fact that the previous attempt at this was fresh in the head and I expected it to feel tough for the first third and it proved so. Again the middle bit just flew by and I was fairly comfortable. When the watch beeped for a 7:03 mile, I increased the pace without any difficulty even though I was keeping the target fairly fluid between 6:50 to 7:00.
Delighted with this and felt strong apart from the first few miles. Done 6 strides at the end in spite of the protests from the legs.
Splits for MP miles:
6:50
6:47
6:49
6:42
6:57
6:45
7:03
6:47
6:53
Total: 10.3 miles
Also managed to squeeze in a core session so not a bad start to the year.
Running targets for January are:
1. Hit 200 miles for the month
2. Do a 10mile @ MP run at least once
3. Get weight down to 11st (+/- 2lbs)
4. Do at least one race
5. Do core work 4 days a week
6. Do at least one long run of 14 miles0 -
Tuesday 2nd January: 10 mile easy @ 8:46 avg pace
Had intended to just do a few miles recovery today but got a call from my usual running buddy for a run. As I hadn't run with him in over a month decided to answer the call. He had planned a longish run so decided to tag along if the pace was handy enough. We headed to the local forest and hit the trails. It was the perfect morning for it and we met loads of people out walking. Started out with hat and gloves as it was -4 degrees starting but soon warmed up and discarded the gloves and hat.
The legs started feeling tired from mile 7 on but nothing to worry about.
Thoroughly enjoyed this run and great to get some bonus miles in.
Also got a decent core workout done so another solid days work.
Will rest the body for the evening watching the darts
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Tuesday 3rd Jan: 5 mile recovery @ 9:06
Headed out straight after dinner for a gentle recovery run. Have often done a recovery run straight after dinner and generally have no issues apart from a bit of sluggishness (having the constitution of a horse helps!).
However, discovered this evening that running soon after eating fish doesn't work for me - valuable lesson learned!!
On the positive side, it did force me to slow down which was no harm.
Also got a good core workout done!
Wednesday 4th Jan: 4x 1200 @ 4:21 target with 3 min jog recovery.
Was off work today so got out in the afternoon with the young lad down to the track at the local pitch. He brought runners, football boots, a football and the bike so was fairly confident he could entertain himself while I done this.
In the end he ran the slow bits and cycled the fast bits with me so he got a good workout too. Distraction and chat was a welcome relief and it meant this flew by and I thoroughly enjoyed it.
Started with a 1.5 mile warm up followed by some stretching and then into it. Was happy with this as apart from doing the first 200mtrs too fast, the pace was consistent and I wasn't struggling at any stage. The 3 mins recoveries were nice and generous too.
Splits were as follows:
4:16
4:19
4:20
4:16
Another 1.5 mile cool down, more stretching and a kick about with the young lad and back home. Also snuck in a core workout so another good day's work.
Total: 7 miles0 -
Back in Black wrote: »Wednesday 3rd Jan: 5 mile recovery @ 9:06
Headed out straight after dinner for a gentle recovery run. Have often done a recovery run straight after dinner and generally have no issues apart from a bit of sluggishness (having the constitution of a horse helps!).
However, discovered this evening that running soon after eating fish doesn't work for me - valuable lesson learned!!
On the positive side, it did force me to slow down which was no harm.
Also got a good core workout done!
Thursday 4th Jan: 4x 1200 @ 4:21 target with 3 min jog recovery.
Was off work today so got out in the afternoon with the young lad down to the track at the local pitch. He brought runners, football boots, a football and the bike so was fairly confident he could entertain himself while I done this.
In the end he ran the slow bits and cycled the fast bits with me so he got a good workout too. Distraction and chat was a welcome relief and it meant this flew by and I thoroughly enjoyed it.
Started with a 1.5 mile warm up followed by some stretching and then into it. Was happy with this as apart from doing the first 200mtrs too fast, the pace was consistent and I wasn't struggling at any stage. The 3 mins recoveries were nice and generous too.
Splits were as follows:
4:16
4:19
4:20
4:16
Another 1.5 mile cool down, more stretching and a kick about with the young lad and back home. Also snuck in a core workout so another good day's work.
Total: 7 miles
Can see into the future now........0 -
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Thursday 5th Jan: 4x1mile @ 6:20 pace w 1 min rests
I had an opportunity to get out this afternoon so grabbed it with both hands for this. Headed down to local pitch track again and started out with a 2 mile very easy warm-up, a few quick stretches and then got stuck in.
I knew from the first 400mtrs that this would be a real grit the teeth and get through it session. I was happy with the first one but relieved to be finished it. Then I checked the watch and seen I was 9 seconds too quick!! The 1 min standing recovery was over in a blink of an eye!!
Got through the second one but was really finding it tough on the last 400mtrs.
Had barely got my breath back when it was time to go again and it was really a struggle to get through this rep.
Decided to give myself a 2 min rest before the last one as was no way ready to go after a minute. Got through the 4th rep although I did think that I might lose my lunch a few times on this. Was delighted to finish and was on the hands and knees after this.
The toughest session I've done in a long time but glad to get through it (even if I am slightly annoyed that I needed the extra recovery before the last rep).
Splits were:
6:11
6:15
6:18
6:15
Done another 2 mile cool down to finish this out (very very slow shuffle
)
Total: 8 miles
Decided to skip the core workout this evening0 -
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ThebitterLemon wrote: »Some tasty splits there J.
Have you still got that poxy mohican?
TbL
Thanks C.
The Mohican only made it to the next day!! It's been a cold winter for me without the hair. Don't know how tang does it!0 -
Nice workout that.
I presume it was a LT/tempo due to the short recoveries?
If it was a LT session was it done too hard - and so became a v02max workout (but with very short recoveries)?
(just asking these questions as I want to encourage debate again in the logs ) 0 -
AuldManKing wrote: »Nice workout that.
I presume it was a LT/tempo due to the short recoveries?
If it was a LT session was it done too hard - and so became a v02max workout (but with very short recoveries)?
(just asking these questions as I want to encourage debate again in the logs )
Good question.
Its more of a cruise interval session so somewhere between a LT session and VO2 max session. Had to take out the book and dust it off but its meant to be between 83 to 88 percent of VO2 max.
Of course taking an extra minute between the last 2 reps probably negated the intention of the workout but I needed every second of it.
I'm all for debate and it is something that has been lost from logs this last while.0 -
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Fook me between yourself & snailsong with ye're mass locks of hair and skinny narrow holes no wonder I'm starting to feel TbLesque!!!
Ah here the hair is still a sensitive subject - plus it's growing back the wrong colour!!
:(
As for my skinny narrow hole - I'm not even going there but am sure TbL will be along soon!! :pac:0 -
Back in Black wrote: »Ah here the hair is still a sensitive subject - plus it's growing back the wrong colour!!:(
As for my skinny narrow hole - I'm not even going there but am sure TbL will be along soon!! :pac:
At least it's growing back!!!0 -
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Wednesday 11th January: 5x1k @ 3:37 with 400 recovery
I had a meeting in Dublin in the afternoon so had to squeeze this in at first light down at the track. It was very windy and even during the warm-up I knew this would be tough as there was a headwind blowing against me with some fairly nasty gusts thrown in for good measure.
Done a 1.5 mile warm-up as time was tight.
The effort levels required for the first rep told me that this would a real toughie. The first 200mtrs split was 48 and the second 200 where the wind wasn't against me was 41 for less effort.
It was tougher as the session went on as the wind picked up so I forgot about the watch and focused on the effort levels. I think I got it mostly right in terms of effort without flogging myself too much.
Splits were:
3:48
3:44
3:45
3:50
3:49
Finished up with a 1.5 mile cool down for 7 mile total for the day.
Late home from the big smoke so no core work.
Thursday 12th January: 8 mile with 3@6:20 and 4x200 w/200 recoveries
Was way too tired to get out early for this so only option was to get out at lunchtime. Only problem was that it was pelting snow when I was going on. Quite a few work colleagues questioned my sanity when they seen me heading out in the running gear but at least the snow wasn't sticking.
Was rewarded after half a mile with lovely sunshine and a perfect spring day. The two mile easy to start out went very quick. Hit the pace early on and first mile was ok but effort levels were high on the second mile and I was finding it really tough and did consider throwing in the towel. Was really playing mental games with myself to keep going on the third mile and especially so when I realised that the route I picked meant the last 3/4 mile were uphill. I was never as happy to hear a mile beep on the garmin for the end of this bit. Splits were 6:26;6:26;6:37.
I wasn't within an asses roar of hitting the target paces but am reasonably happy for toughing it out.
Done the prescribed 200s with 200 recovery next and hit the target paces comfortably.
A bloody tough session that I hope will stand to me.
Got a decent core workout done this evening after building a snowman with the kids 0 -
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Friday 13th January: 3 mile @ 8:13 avg pace
Nearly the end to my running streak!! Frozen footpaths and a mad day at work meant that I couldn't get out before it started to freeze hard again. I knew the footpaths were a no go zone but was determined to run.
Had a moment of inspiration and decided to use the treadmill at the leisure centre while the young lad had his swimming lesson. Got 3 mind numbingly boring miles done while he was swimming. Pretty pleased with my creativity and good use of time
Saturday 14th January: 7 mile @ 8:32 avg pace
Had planned on an easy 8 mile run with a few strides thrown in but got a call from running buddy (who I haven't run with for ages) who wanted to do a bit of hill running with quick bits. Decided to go with it as the time suited me and we headed for Mullaghmeen forest.
I'm not sure I would have agreed so readily if I had to know the route he had planned. He wanted to do a recce of the IMRA course which was full of hills. I didn't grumble (much!!) and got stuck in. The idea was to do a warm-up and then 3 x 10 min tempo effort sections. There was some real hills that pulled the legs of me and it got tough on one bit in particular on the second tempo bit. We were reduced to snails pace up the biggest hill on the IMRA course as it was a quagmire and even at walking pace I nearly lost a runner and nearly slid down the hill!!! It was worth it for the views from the top though.
Overall a decent workout and throughly enjoyed it - expected the legs to be heavy tomorrow!!
Squeezed in some more core work this evening too!
Splits:
9:44
7:02
8:14
7:31
11:01 (walking pace up slippery hill)
7:02
8:450 -
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Sunday 15th January: 13 miles LSR @ 9:01 avg pace
A trip to IKEA was on the agenda today so it meant that I had to get out early to get a long run in. Set the alarm for 6 am and got the porridge into me before calling for running buddy to hit the forest trails.
First time this winter that we headed out with head torches in the forest. We were running for about an hour before we could turn off the torches but it was a lovely mild morning. The legs were tired from yesterday's hills and the going was fairly bogging and tough in places on this.
Started fading a wee bit over the last few miles but delighted to get a 13 mile run done.
Was fairly wrecked after this and managed to sleep most of the way to Dublin (it's ok Mrs BinB took driving duties). Thankfully got in and out of IKEA fairly quickly too!
Weekly total: 50.1 miles (just about hit the 50 target) January total to date: 117.1 miles
4 core workout
Weight: 11st 6lbs (no change from last week) 0 -
Back in Black wrote: »Ah here the hair is still a sensitive subject - plus it's growing back the wrong colour!!:(
As for my skinny narrow hole - I'm not even going there but am sure TbL will be along soon!! :pac:
Tang J doesn't have an arse he has a hole in his neck
TbL0 -
ThebitterLemon wrote: »Tang J doesn't have an arse he has a hole in his neck
TbL
Still managed more miles than both ye clowns this week (and I'm only training for a 5k:D) 0 -
Back in Black wrote: »Still managed more miles than both ye clowns this week (and I'm only training for a 5k:D)
What is it they say about junk miles.........0 -
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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 -
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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 -
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