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
Just like starting over:The quest for a sub 18 5k
Options
Comments
-
-
-
-
-
AuldManKing wrote: »31 laps - my Chri$t.
That would kill me.
What rehab work you get? I'm minding my knee/quad.
Have a few exercises to do.
One that is really working well and making the difference is Spanish Squats (I'm doing 6 minutes a day). Generally do them in blocks of 10 reps of 12 seconds. Quads are usually on fire after the two minutes!!! https://www.youtube.com/watch?v=-ksofnvkohI
Also really working are the leg extensions - using a heavy duty resistance band for this and 4 x15 reps each day.
The thing I like about these is that I can nearly feel the difference straight away and I don't need to go to the gym to do them which will make a difference in building them into the daily routine.
Others I'm doing are 50 x one legged squats onto a bench; one legged wall-sits 3 x 45 seconds; and 4 x12 bulgarian squats (haven't mastered these yet!)
To fix the problem and redress the balance between both legs I'm doing hop and stick 3 x 20metres and 3 x 20 metres of one legged hops. Doing this about 2/3 times a week.
Then I try fit in some running
:D 0 -
Advertisement
-
-
-
-
-
-
Advertisement
-
-
-
-
-
-
-
-
-
So another weeks training done and unsurprisingly the legs were dead for much of the week after 20 miles at close to marathon pace (if I ever done a marathon :pac:) But managed a decent hills session, an ok tempo run and a 5k race so not the worst week.
Monday 21st September: 6 mile easy @ 8:43 on very heavy legs after the 20 miler. Just about squeezed this in after work. Ran from the house.
Tues 22nd September: 6 mile easy @ 8:46. The plan had me down for 9 miles easy but it was never going to be in the legs and it was also the young lads birthday so had to fit this in straight after work.
Wed 23rd Sept: 2 mile @ 6:20, 12x35sec hills, 2 miles @ 6:20 I missed two windows to run dealing with stuff at work so only had about 50 minutes to squeeze in a run after work before I took the young lad to a GAA blitz so moved things around a bit with the plan and figured I could just about fit this one in (alternative was a 10mile tempo). Started with 2 miles 6:19, 6:23 and then into the hills and was happy with the consistency of them especially as the hill I was using is very steep and was racing trucks that were labouring up it which kept it interesting!! I was on the footpath Last two miles 6:20; 6:22. Total: 7 miles. Goosed after this but really happy with it. And made young lads match with seconds to spare!!
Thurs 24th Sept: 8 miles @ 8:45 avg pace. Plan had me down for 7 mile easy but I felt guilty about the missing miles from Tuesday so squeezed in 8 miles straight after work on a hilly route!.
Friday 25th Sept: 10 mile tempo @ 6:50. So Wednesdays 10mile tempo was moved to today and was again a rush to squeeze it in. I've struggled to regulate the pace of these in the past and turn them into a slog but have got better at regulating the pace and easing into these over the last 12 months. But made a bit of a balls of this one and never settled into the right pace. More that the head was elsewhere than anything else. Third mile at 6:18 followed by the 4th at 6:39 really killed me and it turned into a right slog. Splits were 6:48;6:45; 6:18;6:39; 6:54;6:42; 6:52; 6:56; 7:01; 7:15 Toughest tempo run in a while and was just glad to get back to the car in one piece after this. Followed it up with a 1 hour circuits class.
Sat 26th Sept: Rest
Sunday 27th Sept: 6 miles with 5km county road championship 18:50.
It was county road championships today and thankfully it went ahead. Biggest crowd I've seen in years but unfortunately our club couldn't get a V1 masters team out with only 2 of us running. It was a tough course with lots of long drags and it turned out to be a more tactical race than I anticipated and I was about 30 metres behind the lead group for most of the race and was fairly comfortable there. Left it too late to pull in the lead group who finished very strong. Still managed to get a second place finish in my category and third overall. Time was 18:50 which I was happy enough with given the course profile and I finished strong. Was a bit more in the tank too even if the legs were heavy.
Splits 3:48;3:46;4:00;3:49;3:26
Weekly Total: 43 miles.
Next week I've masters cross country and looking forward to that.0 -
Back in Black wrote: »So another weeks training done and unsurprisingly the legs were dead for much of the week after 20 miles at close to marathon pace (if I ever done a marathon :pac:) But managed a decent hills session, an ok tempo run and a 5k race so not the worst week.
Monday 21st September: 6 mile easy @ 8:43 on very heavy legs after the 20 miler. Just about squeezed this in after work. Ran from the house.
Tues 22nd September: 6 mile easy @ 8:46. The plan had me down for 9 miles easy but it was never going to be in the legs and it was also the young lads birthday so had to fit this in straight after work.
Wed 23rd Sept: 2 mile @ 6:20, 12x35sec hills, 2 miles @ 6:20 I missed two windows to run dealing with stuff at work so only had about 50 minutes to squeeze in a run after work before I took the young lad to a GAA blitz so moved things around a bit with the plan and figured I could just about fit this one in (alternative was a 10mile tempo). Started with 2 miles 6:19, 6:23 and then into the hills and was happy with the consistency of them especially as the hill I was using is very steep and was racing trucks that were labouring up it which kept it interesting!! I was on the footpath Last two miles 6:20; 6:22. Total: 7 miles. Goosed after this but really happy with it. And made young lads match with seconds to spare!!
Thurs 24th Sept: 8 miles @ 8:45 avg pace. Plan had me down for 7 mile easy but I felt guilty about the missing miles from Tuesday so squeezed in 8 miles straight after work on a hilly route!.
Friday 25th Sept: 10 mile tempo @ 6:50. So Wednesdays 10mile tempo was moved to today and was again a rush to squeeze it in. I've struggled to regulate the pace of these in the past and turn them into a slog but have got better at regulating the pace and easing into these over the last 12 months. But made a bit of a balls of this one and never settled into the right pace. More that the head was elsewhere than anything else. Third mile at 6:18 followed by the 4th at 6:39 really killed me and it turned into a right slog. Splits were 6:48;6:45; 6:18;6:39; 6:54;6:42; 6:52; 6:56; 7:01; 7:15 Toughest tempo run in a while and was just glad to get back to the car in one piece after this. Followed it up with a 1 hour circuits class.
Sat 26th Sept: Rest
Sunday 27th Sept: 6 miles with 5km county road championship 18:50.
It was county road championships today and thankfully it went ahead. Biggest crowd I've seen in years but unfortunately our club couldn't get a V1 masters team out with only 2 of us running. It was a tough course with lots of long drags and it turned out to be a more tactical race than I anticipated and I was about 30 metres behind the lead group for most of the race and was fairly comfortable there. Left it too late to pull in the lead group who finished very strong. Still managed to get a second place finish in my category and third overall. Time was 18:50 which I was happy enough with given the course profile and I finished strong. Was a bit more in the tank too even if the legs were heavy.
Splits 3:48;3:46;4:00;3:49;3:26
Weekly Total: 43 miles.
Next week I've masters cross country and looking forward to that.
Well done J, nice racing
TbL0 -
Advertisement
-
-
-
-
-
-
-
-
-
-
Advertisement
-
Advertisement