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Ballycotton 10 - sub 60 + top 100 t-shirt!

13

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  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Sunday, 8 January - slow 12km kayak

    Monday, 9 January - 10.2 miles incl 6 mile tempo at RP + (10 - 20 secs); Avg 6:38 min/mile; Avg HR 169

    Gentle wind out there tonight, bliss! Felt energetic this evening for the first time in a while. Happy with how I felt and the pace for the tempo which at 6:06 min/mile average is just about what I wanted to achieve.

    Split Avg Pace Avg HR Max HR
    1 06:17 165 172
    2 06:11 169 175
    3 06:10 173 177
    4 06:04 175 178
    5 06:02 175 177
    6 05:55 176 179


  • Registered Users Posts: 311 ✭✭Larry Brent


    kaymin wrote: »
    Sunday, 8 January - slow 12km kayak

    Monday, 9 January

    Split Avg Pace Avg HR Max HR
    1 06:17 165 172
    2 06:11 169 175
    3 06:10 173 177
    4 06:04 175 178
    5 06:02 175 177
    6 05:55 176 179

    Nice splits there, faster and faster each mile.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Nice splits there, faster and faster each mile.

    Thanks - I went out a little conservatively to make sure I finished all 6 miles though the hills actually make the effort level more consistent than the times suggest. Your plan seem to be working for me so far:).

    Tuesday, 10 January 2012 - 6 miles easy; Avg 7:49 min / mile; Avg HR 147

    Easy run with a couple of friends. Stiff from yesterday.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Thursday, 12 January - 10 miles steady; Avg 6:46 min / mile; Avg HR 167

    There was an intervals session on the schedule but i've been carrying some sort of virus the last couple of days so I decided to do a steady run instead - I'll have 8 x 1 miles at RP to look forward to on Saturday:rolleyes:


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Saturday, 14 January - 12.5 miles including 7 x 1 mile at RP with 90 seconds recovery jog

    The bad news first....
    I was supposed to do 8 x 1 mile but had to stop after the 7th due to my left calf tying up in a knot. Calf felt tight during the two runs previous to today - starts off okay but tightens more and more as the run progresses. So i did the sensible thing and cut the session short. One clear day of rest between runs hasn't been enough to resolve the problem. Ice, deep heat, a couple of days rest and maybe a trip to the physio should set it right I reckon.

    The good news!
    Felt strong on this run - I was running within myself for most of the efforts and am happy to say, for today at least, I didn't have to bust a gut to run 6 minute miles.

    Split Avg Pace Avg HR Max HR
    1 05:42 156* 178
    2 05:53 130* 147*
    3 06:02 135* 165
    4 05:51 162* 180
    5 05:51 171 179
    6 06:00 169 176
    7 05:59 167 177
    *these HR measurements look wrong.

    39 miles for the week.


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  • Registered Users Posts: 469 ✭✭bart simpson


    kaymin wrote: »
    Saturday, 14 January - 12.5 miles including 7 x 1 mile at RP with 90 seconds recovery jog

    The bad news first....
    I was supposed to do 8 x 1 mile but had to stop after the 7th due to my left calf tying up in a knot. Calf felt tight during the two runs previous to today - starts off okay but tightens more and more as the run progresses. So i did the sensible thing and cut the session short. One clear day of rest between runs hasn't been enough to resolve the problem. Ice, deep heat, a couple of days rest and maybe a trip to the physio should set it right I reckon.

    The good news!
    Felt strong on this run - I was running within myself for most of the efforts and am happy to say, for today at least, I didn't have to bust a gut to run 6 minute miles.

    Split Avg Pace Avg HR Max HR
    1 05:42 156* 178
    2 05:53 130* 147*
    3 06:02 135* 165
    4 05:51 162* 180
    5 05:51 171 179
    6 06:00 169 176
    7 05:59 167 177
    *these HR measurements look wrong.

    39 miles for the week.

    your really flying it now kaymin, good session there,


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    your really flying it now kaymin, good session there,

    Thanks - today was the best I've felt for any of these hard sessions. I think I'm too optimistic for my own good though - I've been limping around all day today so a visit to the physio is definitely needed - hopefully it won't sideline me for more than a few days. I'll be kayaking in the meantime in any case. Good luck with getting the better of your injury - best not to rush back too early (who am I to talk!).


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Sunday, 15 January
    12km kayak - tough - managed to stay with the fast group but it was a struggle.

    Monday, 16 January
    Physio - i went into the physio room walking reasonably freely - a day off running on Sunday helped ease my calf greatly. I left limping though. I'm told my calf muscle feels good so I should be okay. Got the go ahead to run easy that evening but I decided against it as I think if I can't walk without limping I shouldn't go for a run:rolleyes:

    Tuesday, 17 January - 6 miles steady; Avg 6:40 min / mile; Avg HR 162
    Was in a bit of a rush so I ran harder than I probably should have. Didn't feel particularly good either. Stiffness in calf muscle made this an uncomfortable run - I put it down to the vigorous physio session from Monday.

    Wednesday, 18 January - 10.5 miles steady; Avg 6:46 min / mile; Avg HR 164
    Not much sleep last night so this was a bit of a struggle. Calf felt okay during the run but has since seized up a little so I'm limping now when I walk. Bit of a mystery why I'm suffering pain given what the physio told me. Bought a roller to see if I can sort myself out.

    This week is shaping up to be a disaster - I feel I'm going off the boil by not doing any of the hard sessions. Might take tomorrow off and do a hard session Friday assuming my calf is not acting up.


  • Registered Users Posts: 311 ✭✭Larry Brent


    Like I said to Bart, still plenty of time. For the calf try some eccentric exercises in addition to whatever else you're doing if you're not doing them already e.g.:

    Walt Reynoldís Special Achilles Strengthener
    Stand facing a wall about 25-30 inches away. Balance on the right leg (foot pointing forward) and the left leg held just in front of the body. Bend the right knee ( half squat) as you do this extend the other leg forward so that the toes touch the wall. Then return to start position. Repeat this again but with the leg extending to the wall but more towards the left (diagonally). Repeat again but this time move the left foot across the body toward the wall. Now repeat all 3 movements on the other leg. Do this 4-6x to start and build to 20. You can hold weights as you get stronger.

    10m race specific training is pretty tough - e.g. 3 x 3m at 10m pace is strong going. I think you need to train just to be able to do these sessions, so make sure your non-sessions days are real recovery efforts.

    Best of luck.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Saturday, 21 January - 12.2 mile kayak

    Tough kayak. Paddled well, probably because of an easy week training wise. One of my clubmates toppled into the canal - ouch.

    Monday, 23 January - 8.2 miles; Avg 6:43 min/mile; Avg HR 167

    First run in 5 days - I wanted to give my calf enough time to heal and judging by how it feels now I think it's worked. I'll attempt a hard session tomorrow. I ran a miserly 16 miles last week - I hope this week will be better.


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  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Tuesday, 24 January - 12.1 miles including 5 by 1 miles @ (RP minus 10secs) with 90 secs recovery jog

    I suffered on this -

    Split Avg Pace Avg HR Max HR
    1 05:39 171 178
    2 05:52 175 184
    3 05:56 176 184
    4 06:02 172 181
    5 06:07 173 182

    The wind and the inclines make my splits seem all over the place when I wasn't really that inconsistent effort wise. At an average of 5:55 min/mile for the efforts I'm at least 5 seconds per mile slower than target:(. Joined a couple of friends for a 4 mile easy run at the end - 7:25 pace as I need a decent weekly mileage this week. Calf seems okay though not perfect.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Was that you I ran past at the back of the new train Station at Grange castle? You were leading a group of 4...


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    menoscemo wrote: »
    Was that you I ran past at the back of the new train Station at Grange castle? You were leading a group of 4...

    Might have been - there was 3 of us though - would have been passing the train station at around 7:15pm. I gave another runner a half nod as we passed - maybe that was you?


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    kaymin wrote: »
    Might have been - there was 3 of us though - would have been passing the train station at around 7:15pm. I gave another runner a half nod as we passed - maybe that was you?

    Yeah that was me, the other 3 lads were trailing behind you :D I recognise you from Limerick pacing. Looks like you were travelling the same pace as me too (assuming you were on your cooldown :D)


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Thursday, 26 January - 7 miles easy; Avg 7:39 min/mile; Avg HR 157

    Easy run with a couple of friends. Hard session planned for tomorrow.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Friday, 27 January - 13.1 miles in 87:23 including 4 by 1.5 miles @ RP with 2 mins recovery jog inbetween; Avg 6:40 min / mile; Avg HR 168

    Felt good this evening so I decided to extend the run to a half marathon.

    3 miles warm-up

    1.5 mile intervals:
    Split Avg Pace Avg HR Max HR
    1 06:00 171 178
    2 05:46 175 180
    3 05:57 177 182
    4 05:47 176 180

    3 miles steady

    The intervals were the longest I've ever done - it's like a tightrope when pushing it hard but not too hard that I step into anaerobic territory. I managed to keep it aerobic which made for an enjoyable session. Very happy with how they went particularly after a poor session on Tuesday.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Sunday 29 January - 17 miles LSR; Avg 7:22 min / mile; Avg HR 156

    Did this on flooded trails in the Phoenix Park - nearly landed on my ear a few times it was so slippy. 57 miles for the week - I think that's my highest weekly mileage ever. Hopefully I can manage another 50 miles next week.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Monday, 30 January - 8 miles easy; 7:35 min / mile: Avg HR 160

    Easy run with a couple of friends. Quite tired from yesterday. Hopefully I'll be fresh for a session tomorrow.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Wednesday, 1 February - 10 miles; Avg 6:59 min / mile; Avg HR messed up

    Meant to do 7 mile tempo at RP + (10 to 20 secs) but after struggling for 2 miles @ 6:07 pace I decided to leave the session for another day and just run steady. Diet and sleep patterns haven't been great this week.

    Friday, 3 February - 11.3 miles including 7 mile tempo at RP + (10 to 20 secs)

    Second attempt at this session. Wasn't a great effort - ran too hard for the first three miles and spent the next 4 miles dealing with the lactic build-up.

    Split Avg Pace Avg HR Max HR
    1 05:54 169 178
    2 05:55 179 180
    3 05:59 181 183
    4 06:10 182 183
    5 06:17 181 186
    6 06:19 180 182
    7 06:30 179 188

    Terrible splits :(. Average pace was 6:09 per mile which is roughly what the session target pace was but I ran it the hard and stupid way. Really struggled for the last few miles despite a very slow pace! There's a lesson to be learnt from today :o.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Saturday, 4 February - 8 miles easy; Avg 7:38 min/mile; Avg HR 157

    Did this run on soggy trails in the Phoenix Park. Felt a bit stiff from yesterday. Hopefully I'll recover in time for another tough session tomorrow - 4 x 2 mile efforts @ RP


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  • Registered Users Posts: 311 ✭✭Larry Brent


    kaymin wrote: »
    . Felt a bit stiff from yesterday. Hopefully I'll recover in time for another tough session tomorrow - 4 x 2 mile efforts @ RP

    2 tough sessions with just a day in between is a tall enough order. Be careful not to run yourself down.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    2 tough sessions with just a day in between is a tall enough order. Be careful not to run yourself down.

    Thank for the feedback - yeah, I knew when I woke up Sunday that I wasn't ready for another session even without a strained groin that I picked up Friday. Ended up not runnning at all - only 37 miles for the week.

    Monday, 6 February - 8.1 miles easy; Avg 7:55 min / mile; Avg HR 150

    Easy run tonight as a consequence of a strained groin. Went with my housemate to help me keep the pace slow. Might do another easy run tomorrow depending.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Thursday, 9 February - 10.3 miles steady; Avg 7:07 min / mile; Avg HR 170

    No running for the past two days - groin injury was giving me bother when I walked so I figured if I ran it would be worse. Decided to run tonight regardless and it actually felt fine. Started off slowly and built upto a few miles at 6:30 pace without feeling any pain. Will do a steady run again tomorrow and then hopefully attempt a session over the weekend.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Friday, 10 February - 10 miles in 64:20; Avg 6:26 min / mile; Avg HR messed up

    Started with the intention of doing an easy run but after a few miles I decided to up the pace and kept it up for 4 miles at an average pace of 6:03 per mile. Went steady for the rest of the run to try to break 65. Insides were in turmoil for most of it - big mistake eating half a tub of trifle not long before starting.


  • Registered Users Posts: 469 ✭✭bart simpson


    kaymin wrote: »
    Friday, 10 February - 10 miles in 64:20; Avg 6:26 min / mile; Avg HR messed up

    Started with the intention of doing an easy run but after a few miles I decided to up the pace and kept it up for 4 miles at an average pace of 6:03 per mile. Went steady for the rest of the run to try to break 65. Insides were in turmoil for most of it - big mistake eating half a tub of trifle not long before starting.
    Thats a great session kaymin, I must take up a bit of kayaking!:)


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Thats a great session kaymin, I must take up a bit of kayaking!:)

    Thanks - kayaking is a good alternative to running when I'm injured - helps maintain aerobic fitness better than cycling.

    Saturday, 11 February - 8 miles easy; Avg 7:40 min / mile; Avg HR - messed up

    Sunday, 12 February - 6 miles easy; Avg 7:29 min / mile; Avg HR - messed up

    42 miles for the week but I didn't manage any of the sessions per the training programme - so not such a good week.

    Monday, 13 February - 10 miles easy; Avg 7:01 min / mile; Avg HR - messed up

    Wednesday, 15 February - 1 hour kayak on paddling machine.

    First paddling session in 3.5 weeks - I've lost alot of upper body strength / muscle - it'll be a long road back when I start kayak training proper again.

    Thursday, 16 February - 15 miles with 4 by 2 mile efforts @ RP with 2 mins recovery jog inbetween; Avg 6:53 min / mile; Avg HR 166

    I'd been putting this session off all week - lots of excuses - late nights, groin strain, tiredness, touch of a virus....but I finally ran out of excuses tonight.

    Split Time Avg Pace Avg HR Max HR
    1 11:59.1 06:00 172 179
    2 12:04.3 06:02 173 180
    3 12:10.4 06:05 172 181
    4 12:10.1 06:05 168 179

    Tried to run within myself and managed just about - it didn't stop a lactic build up though - fairly wrecked by the end. First proper session in 2 weeks so I'm reasonably happy with how it went even though I'm off the target pace. Groin strain is finally going away.


  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Monday, 20 February - 14.2 miles including 3 by 3 miles at RP with 3 min recovery jog inbetween; Avg 7 min/mile; Avg HR 169

    No run since Thursday despite great intentions for the weekend - so last week was not a great week - only 2 runs covering 25 miles :rolleyes:. Very frustrating to run so little at this stage of the programme.

    Split Time Avg Pace Avg HR Max HR
    1 18:14.2 06:05 172 180
    2 17:59.8 06:00 178 181
    3 18:37.2 06:12 178 182

    Wind made the split times inconsistent but the effort level wasn't even either I have to admit. Died a death for the last effort.

    Going to put in a hard weeks training this week - last gasp effort to get me in shape for sub 60.


  • Registered Users Posts: 711 ✭✭✭cwgatling


    Nice one man. The wind was brutal today so don't sweat the 3rd one. Best of luck with the week ahead.


  • Registered Users Posts: 311 ✭✭Larry Brent


    kaymin wrote: »
    Monday, 20 February - 14.2 miles including 3 by 3 miles at RP with 3 min recovery jog inbetween; Avg 7 min/mile; Avg HR 169



    Split Time Avg Pace Avg HR Max HR
    1 18:14.2 06:05 172 180
    2 17:59.8 06:00 178 181
    3 18:37.2 06:12 178 182

    Impressive times there. I mentioned on barts log, I ran sub 60 twice off 18:10; 18:30; 19:30 times, always out the back door for the last rep, so I wouldn't be too worried. The pace won't be a problem to you, the lack of miles might mean that maintaining the pace might be the tough bit so I think you need to really get the pacing of the first 6 miles right. I put a bit about this on barts log.

    Best of luck with it now, main thing is to enjoy it, that's why we do it.


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  • Registered Users Posts: 1,478 ✭✭✭kaymin


    Impressive times there. I mentioned on barts log, I ran sub 60 twice off 18:10; 18:30; 19:30 times, always out the back door for the last rep, so I wouldn't be too worried. The pace won't be a problem to you, the lack of miles might mean that maintaining the pace might be the tough bit so I think you need to really get the pacing of the first 6 miles right. I put a bit about this on barts log.

    Best of luck with it now, main thing is to enjoy it, that's why we do it.

    Thanks - that's encouraging to hear! Pacing will be key alright - I'll just keep reminding myself of how I felt for that last 3 mile interval to force me to keep the foot off the accelerator on race day.

    Tuesday, 21 February - 8.16 miles easy; Avg 7:54 min / mile; Avg HR 147

    Started out stiff from the session last night but felt fresher as the run went on. Should be okay for a tempo run tomorrow.


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