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Berlin Q or Bust: Road to sub 2:45
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MrMacPhisto wrote: »Hi Healy1835,
Nice work. Are you taking standing, walking or jog recovery for the 90 second in your 800m session?
Cheers!
Walking recovery, bar a some swigs of water at a couple of junctures. Averaged about 130m between reps......
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Sun: 12k Easy: 57:40 @4:48/km
Meant to be longer but basically had a 3 hr window to myself (the joys!) Said I'd nap for a hour and then go out for 24k easy......2hrs later off I Go for an easy 12k I figure I needed that sleep more than the extra 12k.
80k for the week. Hopefully will be closer to the 100k next week.0 -
Mon: 11.3k Easy: 56:14 @4:59/km
Plod around the plains. Felt slow.....
Tue: AM 7.5km: 36:47 @4:54/km
PM 8.5km: 40:03 @4:43/km
In and out of work, legs felt great by the end. Could have went longer if I had a little more time to play with.
Wed: Session: 16x400m off 45secs rest. 2k w/u, 2mile c/d
Well......400's would be one of my favourite sessions, something about the rhythm and lack of comfort strangely appeals to me. That was with 60 secs recovery however, did a 400s session with shorter recoveries for the first time today and it was a different animal. Every time I looked down at the watch after a rep there seemed to be 20secs recovery left
got some really consistent splits in though and really feel like my consistency of performance in these sessions is improving.
Splits: 73,73,74,73,74,71,73,73,73,74,73,73,73,74,74,73
Hopefully will keep this nice little run of form going til Raheny 0 -
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shotgunmcos wrote: »Wow metronomic, awesome session!
I dunno, what's with the 71 like
Brilliantly executed.
Well done J.0 -
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Thu: AM: 7.5k Recovery: 38:19@5:07/km
PM: 9.2k Easy: 44:20@4:49/km
A pair of runmutes.
Fri: 13k Easy: 1:03:14@4:52/km
Nipped down to the club track during the run and tried (&failed) to get a club singlet to don in my upcoming races. My buddy & former boardsie Ronnie085 had just finished a session so ran a few of his cool down laps with him and headed home. Will try again for singlet next week
Sat: Session 5x1Mile off 2mins recovery
After being up from 4am again with Erin
and then seeing my window of opportunity close dramatically to about an hour and also brought forward to 9am, I sacrificed a rep in order to still include a decent w/u & c/d. So 6x1 Mile became 5x1 Mile......
Jogging out of the estate I'm debating just turning back but I said I'd just let things play out and see how I felt when I got to the track.
Not particularly fantastic was the answer....5:20's were the target but after the first rep, 5:41, it became apparent that I needed to discard this number and just run each effort on perceived effort.
Splits: 5:41, 5:28, 5:22, 5:28, 5:28
Funnily enough it was only the last two reps where I felt good. After the 3rd I knew that I couldn't do 2 more at that pace so I just relaxed and the last 2 felt really controlled I'm comparison to the first 3, all of which I never felt quite in control of things.
Jogged home after, just happy to have gotten it in.
Sun: 21.1k Easy: 1:40:39 @4:46/km
Pretty similar start to the day as Saturday but whilst I may be feeling a bit stretched in life in general, once I get out on these runs the body is feeling great. No ill effects from yesterday, but was instructed to take this LR easy rather than the planned steady run. Suited me perfectly, popped on the back pack as I had to collect some new shiny gear (Brooks jacket and some Adidas leggings ) from Parcel Motel, listened to a few podcasts and enjoyed myself in the drizzle.
103k for the Week. 2 weeks to Raheny, a few shorter, sharper sessions coming up.0 -
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OOnegative wrote: »What about the leggings......
I don't know what to say to you Barry leggings are IN right now 0 -
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Sat: Session 5x1Mile off 2mins recovery
Not particularly fantastic was the answer....5:20's were the target but after the first rep, 5:41, it became apparent that I needed to discard this number and just run each effort on perceived effort.
Splits: 5:41, 5:28, 5:22, 5:28, 5:28
Funnily enough it was only the last two reps where I felt good. After the 3rd I knew that I couldn't do 2 more at that pace so I just relaxed and the last 2 felt really controlled I'm comparison to the first 3, all of which I never felt quite in control of things.
I'm flabbergasted by this workout.
Why would 5.20 be a target pace - it seems much faster than your 5k pace??
I'd love to know that thought process behind this workout??
Even the 'actual' paces are unreal - and all off 2 mins!
You'd better race soon 0 -
AuldManKing wrote: »I'm flabbergasted by this workout.
Why would 5.20 be a target pace - it seems much faster than your 5k pace??
I'd love to know that thought process behind this workout??
Even the 'actual' paces are unreal - and all off 2 mins!
You'd better race soon
I thought the same but didn't want to be harassing him on here as well as Strava. haha. I can honestly say at no stage last year was I ever prescribed anything near 1 mile at that pace let along 6! Would love to know the thoughts behind it.
He's right though J - get a race into those legs quickly!! haha0 -
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AuldManKing wrote: »I'm flabbergasted by this workout.
Why would 5.20 be a target pace - it seems much faster than your 5k pace??
I'd love to know that thought process behind this workout??
Even the 'actual' paces are unreal - and all off 2 mins!
You'd better race soon
Quote: Swashbuckler
I'm always curious when I see people's sessions what exactly they're targeting. Those 800s - would they be considered a vo2 max session or is it a pure leg turnover session?
Paul I'm going to be perfectly honest with you here. The majority of the time I don't question in too much detail what I've been given! I could and i'd get the answers, but I'm pretty relaxed that I'm in good hands and don't really do a whole lot else other than run and report back
I suppose my reply would be something similar to the above I've never followed a plan in the sense I look at different plans and decide on one. I've never actually looked at a plan so I don't really have a guide apart from what I see other people doing on here and on Strava. I have an idea of what a plan should look like, but the specificity of the various sessions would be something I never really question. I say to my buddy what race(s) I'm targeting and he usually tweaks my schedule and gives me the plan which he has been doing since I was running 36min 6k's the first week of training for DCM '15
I am aware that my last few track sessions have been pretty <insert word here> and maybe I'm overdoing it in these sessions, but apart from that 5 Mile Tempo I haven't been given any negative feedback by the man in charge. Maybe Newbridge AC track is short and in some weird GPS anomaly!!.....
But don't think I'm dismissing any advice on here either.....(starts to panic)....0 -
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El CabaIIo wrote: »Any man wearing leggings deserves all the abuse from passing cars and giggling from teenage girls they get. I don't give a crap how liberated it makes ye feel to prance around like castrated ballerinas, no one else wants to see that. Buy a good pair of slim fit running pants for christs sake!!
Slim fit running pants!? 0 -
Slim fit running pants!?
They're like a halfway house between tights and tracksuit pants. I find them better than tights in my opinion as they are a bit more breathable and not as restrictive. I also find them handy as I can wear my shorts underneath if I'm warming up for a session and can toss the pants quickly. I also find them better in the rain and hail as they don't stick to you as much.
These are pretty much what they are although you can get looser or tighter depending on your preference.
https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/tracksmith-solomon-pants-copy-1535479542.jpg?crop=0.5867507886435331xw:1xh;center,top&resize=480:*0 -
El CabaIIo wrote:These are pretty much what they are although you can get looser or tighter depending on your preference.
So, loose tights basically 0 -
So I picked up a bit of a dose. Who could have predicted that? knocked the stuffing out of me a bit, but I think I'm just about out of the woods. Meant I missed both sessions this week and took a couple of days off, but I've a few good sessions + runs in the bank so I shouldn't have lost anything. Easy running until I'm back to 100%,so will look at fitting in session Wednesday and get some speed into the legs before Sunday.
Mon: 11.5k Recovery: 59:47 @5:12/km
Realised mid run here that I may be coming down with something.
Tue: Off. In from work and straight to bed after dinner.
Wed: 10.5k Easy: 51:10 @4:52/km
Shuffle around the plains.
Thu: 13k Easy: 1:01:47 @4:45km
Nice run from Marino down along the sea front, up through Raheny and back to Marino via Donnycarney.
Fri: Nothing. But wrecked after a tough enough week in work. Didn't want to push things.
Sat: 10k Relaxed: 46:00 @ 4:36/km
Instructions came down the wire to under no circumstances do the prescribed 600m intervals and also to back off on the steady long run on Sunday. Felt great on the 10k.....
Sun: 20k Easy: 1:39:04 @4:57/km
****ty enough morning, but had some company and the chat was good.
67k for the week.0 -
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