"It's what you do next that counts"

Letyourselfgo

Thursday
3 miles really easy on the treadmill followed by my first core session.

Friday
Postponed Mcmillan session, too sore to run due to DOMS.

Saturday
8.8 miles in total including Mcmillan 1x2 mile + 4x1 mile
This went much better than expected.

1x2 mile rep was 14'06 (7'05 + 7'01) felt very comfortable
1st mile rep 6'59 felt ok
2nd mile rep 7'12 starting to lose form
3rd mile rep 7'10
4th mile rep 7'07 went as high as 7'14 pace before trying to bring it back

I did this around the 1k loop in Marlay and it's perfect for it . Recovery was a 3 minute jog recovery (including after 2 mile rep) apart from the last 2 which involved 90 seconds walk, 90 second jog.

Really happy with this, my form was solid for the most part but I'm surprised at the pace, normally I'm far slower at this stage of the comeback.

http://connect.garmin.com/activity/314413561
My watch made a mess of the 7'01 mile, apparently I ran it in 1 second.

Letyourselfgo

I missed out on a long run last week so the plan was about 90 mins over hills.
What a day for a run, I did feel a little tired and sluggish though but still very enjoyable.
http://connect.garmin.com/activity/316077585

Plan is a 5k time trial or Malahide parkrun on Saturday. Definitely not doing marlay after jogging it last week. So might do sth a little quicker on Thursday in preperation, maybe 10x30sec or sth.

We had a great day out on Sunday up at Tallaght track for the Dublin juvenile team champs. My kids are lucky in that they have some very talented partners.

Kate picked up her first gold medal in theu9 4x100m but check out the speed of the little ones on leg2 and 4, Kate was on the 3rd leg.

https://www.youtube.com/watch?v=3Qd9l9k0VU8

Emily was partnered with the u11 superstar for the 600m and it's the combined times that count. They won in 4 minutes flat which should see them go close in Donegal next month. Her partner is just sth else though and the excitement around the track when she's on is just deadly.

jcsmum

I saw you on Sunday giving your pre/post race pep talks! Super (if long) day up in Tallaght!

Letyourselfgo

jcsmum wrote: »

I saw you on Sunday giving your pre/post race pep talks! Super (if long) day up in Tallaght!

Fantastic day, full steam ahead now for Dublin champs


Fast asleep but I keep waking to the noise of one of the kids coughing. I'm sure it's irritating for her as well So I get up to get her a drink ''muther fcuker'' smack my toe off the radiator, my wife reckoned it was a Willem Dafoe moment from Platoon. Couldn't run for two days as a result, just too sore.

Friday
20 mins on the treadmill with a few strides. Pain totally gone.

Saturday
1.25 mile jog up to marlay
3.1 mile race
1.25 cool down home

Thought I was capable of running 21:xx today. My plan was to run a fast first km and bank some time for the hill (brutal at hills) and then once the hill is out of the way I can work hard on the downhill.

First km in 4'03, faster than planned but felt good.

Second km is into the trees and a slight climb, I'm maintaining my form and holding my place but am working far too hard. After about 800m we swing right and we're on the flat again but I'm aware that the big hill is only around the corner, approx 4'30

Third km and we're climbing, I'm dead on my feet and runners are passing me easily. I really am crap at hills. Approx 4'48

Fourth km and we're on the downhill but my legs are letting me down. I try to get my arms going quicker but it's not helping. I get passed by a vet from Rathfarnham and can't respond, 4'28

Fifth km I know every inch of this km well and finally the legs start to repond. I get a shout from one of the kids I coach and that has me fully awake. With about 600m to go I spy the vet ahead and start working on closing. I get him with about 300m to go, I now spy a lady who went by me and a youg fella so I get working really hard. The young fella who was wearing head phones with music blaring still managed to hear my moans ''eah aww'' and responded and I just didn't have an answer. I could have taken the lady with a dip on the line but thought better of it with everyone looking, next time. 4'21

The plan was a fail as the combination of the fast first k and the hills just zapped the legs. I'm glad I didn't shy away from marlay parkrun as it was top class, well done to all involved.
22'09 for me in the end but I know I can do better, especially on a flat course.
http://connect.garmin.com/activity/317604401

My first race since May last year and although disappointed with the time I can't knock my effort levels, AHR 185 (92.5% of max) and a max of 198 (99% of max)

Letyourselfgo

5 mile recovery run is all I could manage this morning. I just let the legs dictate the pace and that worked out at 9'55, AHR 143 (71.5%) of max.
Beautiful morning for it.

Letyourselfgo

Monday
30 minute core workout followed by a 2 mile lap of marlay park with Emily.Trying to get her to slow down and not make a show of her daddy to onlookers proved difficult.

Tuesday
Day off, DOMS were really bad from the core stuff as well but I'm going to persist.

Wednesday
A little over 5 miles which included 6x1 minute hills, I used the marlay parkrun hill. I couldn't manage anymore but did follow it up with a km at 5k pace.

Letyourselfgo

Up nice and early for an easy paced recovery run, beautiful morning for it.
Legs felt great. 9'28 pace, AHR 73% of max.

Plan for next 3 days.
Fri-5 miles with strides
Sat-10 miles at 80%
Sun-5 miles with strides

Letyourselfgo

Not a lot of running being done. 9 hilly miles on Sunday followed by 5 easy on Tuesday. A lot of DIY going on and I suppose I used it as an excuse but to make matters worse I've gone and bruised my ribs. Hurts to move, cough, laugh, breath. The kids are racing tomorrow so I decided we would just play a few games this evening and while playing bull dog I had a bad fall in an attempt to avoid capture. Initially I thought I was just badly winded but the pain and shallow breaths has just stayed with me and it hurt to turn the steering wheel on the drive home. Hopefully a bit of rest will sort it out but doctor mammy reckons it'll be more like 2/3 weeks :eek: hopefully not.

Letyourselfgo

Two weeks later and still no running. I'm hoping to be back at it come Monday. Still sleeping on the one side and still a bit sore when getting up from sitting position. Next week marks 14 weeks till Berlin, time to get moving.

pistol_75

Look after yourself. Still plenty of time.

Letyourselfgo

pistol_75 wrote: »

Look after yourself. Still plenty of time.

Not if I want to catch you not to mention the thoughts of being beaten by mrslow

pistol_75

Letyourselfgo wrote: »

Not if I want to catch you not to mention the thoughts of being beaten by mrslow

It won't take much training to leave me for dead

Mr Slow

Letyourselfgo wrote: »

Not if I want to catch you not to mention the thoughts of being beaten by mrslow

That may have to wait for another day but surely you're used to it by now?:p

Letyourselfgo

I've been very uninterested in running since recovering from my last two injuries. I've done only a handful of runs over the last couple of weeks and I suppose I've been feeling sorry for myself, having to start from the bottom again.
A few days ago I was having a chat with my uncle and he was trying to help me figure the problem out and was asking plenty of questions and I'd give a very general answer. He asked me to go and get more specific with my answers. So I did and I'm now going to have a proper crack at training for the 800m, I'd a few pms with Pisco as well and I now know this is what I want and I've a good relationship with a couple of 800 guys in the club, not to mention a couple of our juveniles who would be in the low 2s. When I asked myself what race has given me the best feeling out of all and it was the 800m without a doubt.
I also feel that I'm built more towards this type of distance, just a feeling I have.
I'm going to follow Daniels 24 week program which won't kick off till start of September so I'll spend the rest of August establishing running as a habit again.

Here we go again

Letyourselfgo

I'm going to build up really slowly and the plan for this week is.
5x3 milers and 1x5 miler.

This morning 3.5 very unfit miles around marlay trying to pay attention to turnover.

Pisco Sour

Letyourselfgo wrote: »

I've been very uninterested in running since recovering from my last two injuries. I've done only a handful of runs over the last couple of weeks and I suppose I've been feeling sorry for myself, having to start from the bottom again.
A few days ago I was having a chat with my uncle and he was trying to help me figure the problem out and was asking plenty of questions and I'd give a very general answer. He asked me to go and get more specific with my answers. So I did and I'm now going to have a proper crack at training for the 800m, I'd a few pms with Pisco as well and I now know this is what I want and I've a good relationship with a couple of 800 guys in the club, not to mention a couple of our juveniles who would be in the low 2s. When I asked myself what race has given me the best feeling out of all and it was the 800m without a doubt.
I'm going to follow Daniels 24 week program which won't kick off till start of September so I'll spend the rest of August establishing running as a habit again.

Here we go again

Best of luck. And remember, get racing, and often. No shying away from races if you are not feeling confident. There's no better way of learning and improving than from f**king up royally in competition!

pconn062

Good idea switching to the 800m (although if I may say, it is the wrong time of year to be starting an 800m specific programme, when the season is almost over!! ). I did the same and focused on the 1500m this year with some good results and some great races. Check out dna-leri's log, he is the best 800m runner on here and is log is full of good info.

Letyourselfgo

pconn062 wrote: »

Good idea switching to the 800m (although if I may say, it is the wrong time of year to be starting an 800m specific programme, when the season is almost over!! ). I did the same and focused on the 1500m this year with some good results and some great races. Check out dna-leri's log, he is the best 800m runner on here and is log is full of good info.

I always read DNA's alright. I was thinking there'll be guys in the club looking to do indoors (mid Feb) so I could be jumping in with them at times.

Timmaay

pconn062 wrote: »

Good idea switching to the 800m (although if I may say, it is the wrong time of year to be starting an 800m specific programme, when the season is almost over!! )

Good to see another 800m runner, I don't bother with a log but post on here regularly enough, 8/15 have been my main distance last yr or so. Agreed that ya sort of picked the wrong time to specifically focus on 800m (last open race of the season is this wed, doesn't give much time to prepare!), but what I would say is most certainly mix it up as much as possible, and do plenty of 15/mile races (of which there are ones in the off season, next mile I think is the bhaa in sept), do 400m as well. All 3 of these distances will help both your speed and strength in 800m, and also you will probably find that you are stronger at say 1500 than 800 at various stages during the year.

dna_leri

pconn062 wrote: »

Check out dna-leri's log, he is the best 800m runner on here and is log is full of good info.

Not the best just the only 800m specialised semi regular log. Timmaay for one is well faster but happy to help if I can. When I started on these boards the predecessor of this log gave me encouragement.

Best of luck with 800m. Get your base over next few months. Use 5k as measure of fitness. Not many indoor races but give them a try. Focus should be on next summer for good performances.

Pisco Sour

If there is still a graded meet left there's no harm jumping into an 800m IMO just so you know where you are starting from. All part of getting into the habit of racing.

pconn062

dna_leri wrote: »

Not the best just the only 800m specialised semi regular log. Timmaay for one is well faster but happy to help if I can. When I started on these boards the predecessor of this log gave me encouragement.

Take the damn compliment! :pac:

happygoose

A general question or two, forgive my naivety, from someone who is considering a track season for the 1st time next year - how do you train for a track season, e.g. 400's, 800's, 1500's. Is it an annual cycle, or half annual cycle if you intend doing both Indoors and Outdoors? How is the cycle periodised? Is it a long mileage base / weights then sharpening towards the race season? Is there any problem combining it with road races over a certain distance?

I think a lot of runners would consider a track season if they were more informed about it or knew how to go about it. I'm sure following these logs will help too!

Thanks!

Timmaay

pconn062 wrote: »

Take the damn compliment! :pac:

I only got one second on him anyways, he should be talking some smackdown and trying to bet me , not that I'm going to let that happen, got to scoot on under this 2mins soon!

Timmaay

happygoose wrote: »

A general question or two, forgive my naivety, from someone who is considering a track season for the 1st time next year - how do you train for a track season, e.g. 400's, 800's, 1500's. Is it an annual cycle, or half annual cycle if you intend doing both Indoors and Outdoors? How is the cycle periodised? Is it a long mileage base / weights then sharpening towards the race season? Is there any problem combining it with road races over a certain?

I think a lot of runners would consider a track season if they were more informed about it or knew how to go about it. I'm sure following these logs will help too!

Thanks!

You need to cycle more with middle distance because you often end up with far more muscle tightness/injuries, as well as this the seasons are alot shorter, and having competition, or pacing helps get the most out you at middle distance, so if you try to peak at the wrong time of the year (sept-jan) it will end up a waste with very little opportunity to race.

You definitely can combine it with road racing, esp 1500m up (look at mo farah!) but in general its best not to try overlap the two disciplines too much, you are better off say eyeing up afew track races as targets (say during all of june, when there are plenty of races on), avoid road races then at all, spend say April, May doing sessions, building up the intensity of them, with 2 or 3 races thrown in during that to help sharpen you up mentally and give some idea where you stand. If I was say an all year around road racer, thats how I'd slot in a track season, aim for a 3month window as such and just slot it in instead of your road running, which will have given you an excellent base anyways.

happygoose

Many thanks Timmaay!

Will keep an eye on this log and DNA's and your comments to see how you guys periodise and train.

YFlyer

National Masters on Saturday 17th in Tullamore for those that are old enough

Letyourselfgo

YFlyer wrote: »

National Masters on Saturday 17th in Tullamore for those that are old enough

Not quite that old thankfully and I just had my 64 year old uncle trash my half pb yesterday

Letyourselfgo

I've 3 of the 3 milers done so far and my first core workout, which wasn't as terrible as I thought it would be and I finished todays run with 4x30 seconds fast. Happy so far.

Letyourselfgo

Really happy with this week. 5 runs in total with todays including 8x11/12 seconds uphill. My eating has been much better as well and I have only had half a choccy bar all week.