Sub 2.30 marathon? Suits you sir!

smmoore79 · 07-01-2010 4:41pm #1

After reading so many other training logs, I reckon I should start a training log this year for my own personnal motivation and to keep tabs on how much im actually getting out there and running. A little background to myself - Ive been running 1 and a half years now, but have really only started to take it seriously since June 09. Last year has been good in terms of personal achievement, 1hr 2 mins pb for 10 miles and 1hr 21 mins pb for half marathon. Leading up to the marathon i was clocking up 30 mile weeks so i reckon there should be room for more improvement by upping the mileage in 2010. Was hoping to break 3 hours though knew deep down that there was not enough mileage under the belt to achieve this. Gave it a go anyways and was 10 minutes over which i was still over the moon with. Have been injured since the marathon but will soon be able to get goin again (15th Jan) and really cant wait!! Gona follow a Hal Higdon 10km advanced program to the letter and see how it goes. Only 8 days til im back, wish me luck!!!!

ronanmac · 07-01-2010 4:51pm

Best of luck, smmoore79, an impressive target! Hope you stay clear of injuries, there probably couldn't be a better time to be injured than now considering the conditions underfoot :mad:

smmoore79 · 07-01-2010 5:46pm

Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it.

10 Jan Sunday 3 miles very easy
12 Jan Tuesday 3 miles very easy + some strength training
14 Jan Thursday 4 miles very easy + some strength training
16 Saturday 4 miles easy + some strength training

Monday 18th - begin proper training plan - Hal Higdon 10km advanced.

Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.

gerard65 · 07-01-2010 7:10pm

Impressive times for 30 miles a week. Good luck with your 10k training.

village runner · 07-01-2010 9:31pm

Based on your half time with a higher mileage and no improvement you would run 2.55 comfortably.....
If you get injured alot you could run/cycle etc........I done a couple of 50 mile bike rides last year and i swear it stood to me. Best of luck.

misty floyd · 07-01-2010 9:43pm

Best of luck with the log and sub 3. I like the sub 3 attempt logs.

smmoore79 · 08-01-2010 10:41am

This is the first time ive been injured so depending on how i get on with light running this Sunday (weather permitting) I may take up the cycling to compliment the running. Cycled out to Naas from Dublin and then back the next day last December and that was tough as hell! A very hilly route too. Dublin Oct 2010 will be the big one for me so for the first 6 months this year I'll try to enter at least 1 small distance race a month (BHAA's maybe) and then hit the Adidas series. That should lead up nicely to the marathon. Followed the intermediate marathon plan last year too, only half sticking to the plan so this year will focus on the advanced plan and stick to it as much as possible...

Speedy44 · 08-01-2010 12:26pm

smmoore79 wrote: »

Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it.

10 Jan Sunday 3 miles very easy
12 Jan Tuesday 3 miles very easy + some strength training
14 Jan Thursday 4 miles very easy + some strength training
16 Saturday 4 miles easy + some strength training

Monday 18th - begin proper training plan - Hal Higdon 10km advanced.

Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.

Best of luck with the training, just a word of warning, going from 16mls/wk to an advanced program (not actually sure what that entails) may be a bot of a jump, especially if you have been out for a long time without any type of conditioning work. Whilst you may not have to stick to the 10% rule to the letter, it may be safer to gradually increase the mileage over at least a month or so. I understand you frustration, its bad enough not been able to run without reading all the great logs on here (:D), but Dublin is a long way off and you will also have lots of time to get in shape for a decent 10K this summer.
Its better to ease into it than risk blowing up again and setting yourself back further.

smmoore79 · 11-01-2010 10:27am

smmoore79 wrote: »

Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it.

10 Jan Sunday 3 miles very easy
12 Jan Tuesday 3 miles very easy + some strength training
14 Jan Thursday 4 miles very easy + some strength training
16 Saturday 4 miles easy + some strength training

Monday 18th - begin proper training plan - Hal Higdon 10km advanced.

Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.

3 miles done and dusted on Sunday and have to say that was tough. Found it difficult to catch my breath which is probably to do with the cold air. Slippy in parts too. Almost stopped after 15 mins, but had to push on or id be p!ssed off for the rest of the day. Am a long way off what i was in October but a few more runs this week will help to catch up a little. At least i know that the worst run is over and it can only get easier, right?!

smmoore79 · 11-01-2010 4:50pm

smmoore79 wrote: »

Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it.

10 Jan Sunday 3 miles very easy
12 Jan Tuesday 3 miles very easy + some strength training
14 Jan Thursday 4 miles very easy + some strength training
16 Saturday 4 miles easy + some strength training

Monday 18th - begin proper training plan - Hal Higdon 10km advanced.

Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.

Gona do the BHAA XC in Tymon this Saturday instead of the 4m easy. It happens to be 4m too. In my present state, id be very happy with sub 30 mins :rolleyes:

Krusty_Clown · 11-01-2010 5:55pm

I'd be delighted with those 10 mile and half marathon times, and I'm only 51 seconds from a sub-3. Don't think you'll have much to do, once you get the mileage up.

I recently followed the HH advanced 10k program, and found it very beneficial, though the 400 intervals were tough. Made it easy enough to switch to P&D advanced marathon training immediately afterwards. Never got to put the HH program to the test, though I reckon I would've taken a small chunk off my 10k pb. Best of luck.

smmoore79 · 11-01-2010 6:38pm

Krusty_Clown wrote: »

I'd be delighted with those 10 mile and half marathon times, and I'm only 51 seconds from a sub-3. Don't think you'll have much to do, once you get the mileage up.

I recently followed the HH advanced 10k program, and found it very beneficial, though the 400 intervals were tough. Made it easy enough to switch to P&D advanced marathon training immediately afterwards. Never got to put the HH program to the test, though I reckon I would've taken a small chunk off my 10k pb. Best of luck.

At what pace (mins per mile) would you have done the intervals? Intervals are something i know little about. When training for last years marathon, i did 30 seconds jog, 30 second light run, 30 second slightly faster than race pace and 30 seconds almost sprint. and then back to the start. I would have done this 5/6 times. I probably went too fast and at too short a distance..

smmoore79 · 11-01-2010 6:43pm

Speedy44 wrote: »

Best of luck with the training, just a word of warning, going from 16mls/wk to an advanced program (not actually sure what that entails) may be a bot of a jump, especially if you have been out for a long time without any type of conditioning work. Whilst you may not have to stick to the 10% rule to the letter, it may be safer to gradually increase the mileage over at least a month or so. I understand you frustration, its bad enough not been able to run without reading all the great logs on here (:D), but Dublin is a long way off and you will also have lots of time to get in shape for a decent 10K this summer.
Its better to ease into it than risk blowing up again and setting yourself back further.

Can understand your advice, but at the same time Im raring to go!! hopefully ignoring common sense doesnt back fire on me :rolleyes:

Did my first 3 miles on Sunday and felt no side effects barring fatigue from being a little rusty..

smmoore79 · 12-01-2010 5:53pm

smmoore79 wrote: »

Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it.

10 Jan Sunday 3 miles very easy
12 Jan Tuesday 3 miles very easy + some strength training
14 Jan Thursday 4 miles very easy + some strength training
16 Saturday 4 miles easy + some strength training

Monday 18th - begin proper training plan - Hal Higdon 10km advanced.

Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.

Looking forward to this evening, its been a while since i ran in the dark. Some squat's and other strength excercises when i get back too.

smmoore79 · 13-01-2010 10:34am

smmoore79 wrote: »

Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it.

10 Jan Sunday 3 miles very easy
12 Jan Tuesday 3 miles very easy + some strength training
14 Jan Thursday 4 miles very easy + some strength training
16 Saturday 4 miles easy + some strength training

Monday 18th - begin proper training plan - Hal Higdon 10km advanced.

Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.

Second run since i got back and glad to report no injuries. Did a nice 3 miles in the rain around Ballsbridge area and it seemed a fair bit easier than my maiden run last Sunday. Then 30 mins of core conditioning. Feel much better for it. Next up, a 4 miler on thursday followed by the BHAA 4mile XC this Saturday.

Krusty_Clown · 13-01-2010 4:39pm

smmoore79 wrote: »

At what pace (mins per mile) would you have done the intervals? Intervals are something i know little about. When training for last years marathon, i did 30 seconds jog, 30 second light run, 30 second slightly faster than race pace and 30 seconds almost sprint. and then back to the start. I would have done this 5/6 times. I probably went too fast and at too short a distance..

Sorry, meant to reply earlier but my 'net access died (damn you vodafone!). If I remember correctly, the program calls for 400s at 1 mile pace. Based on my target marathon time, the McMillan equivalent for a mile was around 5:20, so this is around the pace I ran them at (and approximately the pace you should be doing them at for a sub-3, if you're planning on following HH's program to the letter). I don't know that I could run a mile in 5:20, but I have previously found using Mcmillan's equivalent paces based on my target time (rather than current actual time) beneficial (I have also never run a mile flat out). It pushes me that little bit harder, and I tend to reap the benefits towards the end of the training cycle.

Tergat (I think) previously posted that 400m intervals at mile pace aren't terribly useful for longer distance training, but they were in the program, so I followed it mostly to the bottom line.

smmoore79 · 13-01-2010 5:53pm

Krusty_Clown wrote: »

Sorry, meant to reply earlier but my 'net access died (damn you vodafone!). If I remember correctly, the program calls for 400s at 1 mile pace. Based on my target marathon time, the McMillan equivalent for a mile was around 5:20, so this is around the pace I ran them at (and approximately the pace you should be doing them at for a sub-3, if you're planning on following HH's program to the letter). I don't know that I could run a mile in 5:20, but I have previously found using Mcmillan's equivalent paces based on my target time (rather than current actual time) beneficial (I have also never run a mile flat out). It pushes me that little bit harder, and I tend to reap the benefits towards the end of the training cycle.

Tergat (I think) previously posted that 400m intervals at mile pace aren't terribly useful for longer distance training, but they were in the program, so I followed it mostly to the bottom line.

Cheers for the advice. Based on McMillan, a 3 hr marathon would require 1 mile pace at 5 mins 20 secs. But my target 10km time of 35 mins would suggest a 1 mile time of 4 mins 50 secs. hmm, might toss a coin for that one to see which pace i run

Though seen as im gonna start the 10km training plan next week, i should probably go with the 1 mile time based on 10km..

ecoli · 13-01-2010 5:58pm

smmoore79 wrote: »

Cheers for the advice. Based on McMillan, a 3 hr marathon would require 1 mile pace at 5 mins 20 secs. But my target 10km time of 35 mins would suggest a 1 mile time of 4 mins 50 secs. hmm, might toss a coin for that one to see which pace i run Though seen as im gonna start the 10km training plan next week, i should probably go with the 1 mile time based on 10km..

Think of it logically you are building its early days in your training how much more is 400m in 72 rather than 80s you are building your aerobic base and as such should not be training so early at anaerobic levels

Here is an example from my base building phase from the summer (note that i am aiming for 75 half which would equate to around 2.45-2.50) this is just to show you that the quicker paces are not as important so early in your trainin

ecoli wrote: »

Week 3 Day 4

3 mile warm up, 2x(10 x 400m) 2 min cycles with jog 400m after 1st Set
target time 78 - 80 with 40-42 recovery + 6x120m over hurdles

times: Set 1 Set 2
78 78
79 78
80 80
80 79
81* 80
78 80
78 79
79 79
78 78
80 81*

Legs were fairly tight to begin from hurde drills last night so i didnt know how i was gonna fair up but as happy with how they went two slip ups but more a lapse of concentration rather than tiredness. Was a nice way to get back into sessions though i have a feeling that my legs will suffer tommorow but all in all was very happy

smmoore79 · 13-01-2010 6:42pm

ecoli wrote: »

Think of it logically you are building its early days in your training how much more is 400m in 72 rather than 80s you are building your aerobic base and as such should not be training so early at anaerobic levels

Here is an example from my base building phase from the summer (note that i am aiming for 75 half which would equate to around 2.45-2.50) this is just to show you that the quicker paces are not as important so early in your trainin

Yeah, i probably shouldnt be killing myself this early on. if I start the plan next Monday, it'll start off with 3 miles easy which is grand and then tuesday will be 6 x 400m mile pace. Might just keep the 400's into the 80's and see how i feel.

ecoli · 13-01-2010 6:55pm

smmoore79 wrote: »

Yeah, i probably shouldnt be killing myself this early on. if I start the plan next Monday, it'll start off with 3 miles easy which is grand and then tuesday will be 6 x 400m mile pace. Might just keep the 400's into the 80's and see how i feel.

At the end of the day if it is too easy you can change paces its early days trial and error is the best way as you will learn how your body works and what works for you and what doesnt.
Best of luck with it

smmoore79 · 14-01-2010 4:35pm

ecoli wrote: »

At the end of the day if it is too easy you can change paces its early days trial and error is the best way as you will learn how your body works and what works for you and what doesnt.
Best of luck with it

Cheers for the advice. The only way i'll find out is gettin out there next week..

smmoore79 · 14-01-2010 4:37pm

smmoore79 wrote: »

Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it.

10 Jan Sunday 3 miles very easy
12 Jan Tuesday 3 miles very easy + some strength training
14 Jan Thursday 4 miles very easy + some strength training
16 Saturday 4 miles easy + some strength training

Monday 18th - begin proper training plan - Hal Higdon 10km advanced.

Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.

Uppin it to 4 easy miles tonight. And some core conditioning later. Cant wait to get outta this office!

smmoore79 · 15-01-2010 10:33am

An enjoyable 4 mile run last night (compared to my 2 other runs that is). Felt good for the fist 2 miles and going at a reasonable pace. Come mile 3 though i was finding it hard to catch my breath. Still have to get the chest used to breathing properly while running. As a result, was making very stange breathing groans which made a few passers by stare oddly at me! The muscles felt ok though which is a good sign. Come mile 4 i had to slow slightly just to get the breathing going again. Was glad when i finished, and happy i got out and did it. Timed it just for curiosity and got 25 mins 40 secs. Next up is the 4 mile BHAA XC this Saturday. Its probably a bit early to run in competitive races so i'll use it as training and not push it too hard. Having said that, when the day comes, I'll probably be running like a mad man :rolleyes:

smmoore79 · 18-01-2010 10:32am

smmoore79 wrote: »

Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it.

10 Jan Sunday 3 miles very easy
12 Jan Tuesday 3 miles very easy + some strength training
14 Jan Thursday 4 miles very easy + some strength training
16 Saturday 4 miles easy + some strength training

Monday 18th - begin proper training plan - Hal Higdon 10km advanced.

Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.

Date : Sat 18th, BHAA 4mile - my maiden voyage into cross country!!

After finishing this, I deffo have a new found respect for cross country! Assumed that my x country time would be my road time plus a minute...wrong! It started off well enough for the first mile. I was flyin. But then things started to go a little pear shaped. The mud was starting to badly tire the legs and i still couldnt catch my breath. My lack of fitness from the injury lay off was starting to show. From the halfway point, perople were starting to pass me by which was a little demoralising, but kept trudging on regardless, through the endless mud of Tymon park. The finish line couldnt come fast enough, whilst i was cursing out loud and promising never to run x country again! Eventually the finish line did come, and with it relief! Did it in 29 mins in the end so was happy with getting under 30. The main lesson learnt was to buy x country spikes! i noticed most of the field had them and i was slipping around like an idiot.

This week will be the start of my 10km program and on Saturday another BHAA cross country 5 mile. As the song goes 'things can only get better', right?! Will put up my plan later this morning..

smmoore79 · 18-01-2010 12:33pm

Week 1 of advanced 10km training below. Starts off easy enough with a 3 miler tonight at a nice easy pace. The 1 exception is Saturday. Will do the next BHAA 5 mile cross country instead. Was supposed to so 5miles run with 2 miles 10km race pace. So not too different. Any thoughts on this plan? Too much too soon or manageable enough?

3 m run +
strength
30 min tempo
6 x 400 mile pace
3 m run +
strength
Rest or 3 m
5 m total, 2 pace
6 m run

smmoore79 · 19-01-2010 12:46pm

smmoore79 wrote: »

Week 1 of advanced 10km training below. Starts off easy enough with a 3 miler tonight at a nice easy pace. The 1 exception is Saturday. Will do the next BHAA 5 mile cross country instead. Was supposed to so 5miles run with 2 miles 10km race pace. So not too different. Any thoughts on this plan? Too much too soon or manageable enough?
3 m run +
strength
30 min tempo
6 x 400 mile pace
3 m run +
strength
Rest or 3 m
5 m total, 2 pace

6 m run

3 miles done last night with a bit of strength training after. Slowly getting there, the run last night felt easier than any of my runs last week. Tonight Im down for 30 mins tempo. Have never done a tempo run before so going by what Hal Higdon says, I start of slowly, building up to almost 10 km pace for 10 mins and back down again finishing slowly.

Krusty_Clown · 19-01-2010 3:14pm

smmoore79 wrote: »

Any thoughts on this plan? Too much too soon or manageable enough?

The real strain will definitely be the 6x400 at mile pace (4:50/mile?), on the back of returning from an injury lay-off. The rest of the week should be pretty straightforward. Not sure what the injury was, but best to air on the side of caution if you notice any suggestions of the original problem.

smmoore79 · 19-01-2010 4:56pm

Yep, I agree that the 6 x 400's will be the toughest. I wouldnt be the biggest fan of speed reps. Im assuming the pace should be just less than all out sprint?

Krusty_Clown · 19-01-2010 5:44pm

4:50/mile would be pretty close to a sprint for me! It's the equivalent of 20kms/hour. If you have a GPS watch (e.g. Garmin Forerunner) it's pretty easy to manage by setting up an advanced program. Alternatively, you could crank up a treadmill to 20km/hour and do your 400m intervals (at an incline of 1%).
Otherwise, if you have a track available, you should be trying to hit a lap in 1:12 (if my dodgy maths are correct).

smmoore79 · 19-01-2010 6:29pm

Krusty_Clown wrote: »

4:50/mile would be pretty close to a sprint for me! It's the equivalent of 20kms/hour. If you have a GPS watch (e.g. Garmin Forerunner) it's pretty easy to manage by setting up an advanced program. Alternatively, you could crank up a treadmill to 20km/hour and do your 400m intervals (at an incline of 1%).
Otherwise, if you have a track available, you should be trying to hit a lap in 1:12 (if my dodgy maths are correct).

Ah i see! thanks for the advice. unfortunately i dont have a garmin. just my old stop watch. I plan on doing this on Sandymount beach wednesday evening. Im old school :rolleyes: Have g-pedometered 400m roughly.. Gona jog the distance first and see how much extra speed i need for doin 400m in 80 secs roughly..

smmoore79 · 20-01-2010 12:43pm

smmoore79 wrote: »

Week 1 of advanced 10km training below. Starts off easy enough with a 3 miler tonight at a nice easy pace. The 1 exception is Saturday. Will do the next BHAA 5 mile cross country instead. Was supposed to so 5miles run with 2 miles 10km race pace. So not too different. Any thoughts on this plan? Too much too soon or manageable enough?
3 m run + strength
30 min tempo
6 x 400 mile pace
3 m run + strength
Rest or 3 m
5m cross country BHAA

6 m run

30 min tempo went ok. started slow enough. By the time i got to Sandymount, the wind had picked up seriously and i was running at a pace normally equivelant to fast walking! Afer 16 mins turned around and upped the pace to near race pace. With the wind behind me I was like Linford Chrisie! gradually slowed it down again afetr 25 mins and back home. All in all, was pleased with the run. Next up is the 6 x 400 at mile pace. Will aim for 80 seconds per 400m and see how that feels. If i feel good, I'll up the pace; if i feel bad, I'll lower the pace!

smmoore79 · 21-01-2010 10:48am

smmoore79 wrote: »

Week 1 of advanced 10km training below. Starts off easy enough with a 3 miler tonight at a nice easy pace. The 1 exception is Saturday. Will do the next BHAA 5 mile cross country instead. Was supposed to so 5miles run with 2 miles 10km race pace. So not too different. Any thoughts on this plan? Too much too soon or manageable enough?
3 m run + strength
30 min tempo
6 x 400 mile pace
3 m run + strength
Rest or 3 m
5 m total, 2 pace (BHAA xC)

6 m run

6 x 400 mile pace
Bloody hell, that was tough!! Speed work is horrrible (but necessary:rolleyes:). This was the first time ive tried speed work in a long time. Had no idea what time to aim for, just to run fast. I g pedometered a stretch of grass along Sandymount strand, it was in and around 400 metres but not exactly, maybe a few metres over. My first attempt resulted in 83 seconds which made me almost cough up a lung! The next few attempts ended up from 78 to 82 seconds. For my last 2 attempts i decided to run on the sand. the only problem was lots of perople walking their dogs. I could see 1 owner/dog up ahead. This dog was jumping and running all over the place. As i was running at pace past them, the dog decided to run into me! My legs seemed to take on a mind of their own, and somehow swung to the right, whilst my upper body remained in the same place??! Think i may have defied some law of physics avoiding the mutt. In fairness to the owner, he said sorry. I ended up with 84 seconds due to that. My last attempt (also on sand) resulted in 79 seconds. All in all, it was enjoyable, if not very painful. Dont think i'll be knocking too many seconds off my speed reps as the weeks progress. Will head out to the UCD track next week and try them on a proper, accurately measured, non grass, non sand track!!

Tonight is a 3 mile easy run with some strenth training after; much easier than speed reps!!!:D

smmoore79 · 25-01-2010 10:14am

BHAA 23 Jan 2009 5m xcountry.

Enjoyed this one a bit more than the week before. The conditions were a little better which helped. crossed the line in 32 mins exactly. Have to say i faded a little in the last 2 miles which means that i need to up the mileage. That 5 mile today was the furthest ive run this year. Hopefully in 2 weeks i can do a little better at the Swords CC.

24 Jan 2009 6 miles (LR)

Was a little tired from yesterday and finally decided to get off my ass at 7pm. Ran from Upper Baggot street out to UCD, around the track twice and back again. Seemed to get a niggle on the top of my right foot which is a slight concern. It was the left foot that put me out for 2 months the last time. Im putting it down to fatigue anyways....

smmoore79 · 25-01-2010 10:15am

3 m run +
strength
40 min tempo
7 x 400 mile pace
4 m run +
strength
Rest or 3 m
5 m total, 2 pace
7 m run

This weeks punishment :rolleyes:

Speedy44 · 25-01-2010 10:40am

smmoore79 wrote: »

BHAA 23 Jan 2009 5m xcountry.

Enjoyed this one a bit more than the week before. The conditions were a little better which helped. crossed the line in 32 mins exactly. Have to say i faded a little in the last 2 miles which means that i need to up the mileage.

FWIW, I wouldn't necessarily up the mileage. You may be better off doing more strength training. Increase your interval to 800m or 1K and think about shortening the recovery. This should help tp get you over the last couple of miles. Good luck

smmoore79 · 26-01-2010 10:06am

Speedy44 wrote: »

smmoore79 wrote: »

BHAA 23 Jan 2009 5m xcountry.

Enjoyed this one a bit more than the week before. The conditions were a little better which helped. crossed the line in 32 mins exactly. Have to say i faded a little in the last 2 miles which means that i need to up the mileage.

FWIW, I wouldn't necessarily up the mileage. You may be better off doing more strength training. Increase your interval to 800m or 1K and think about shortening the recovery. This should help tp get you over the last couple of miles. Good luck

Thanks for the advice. Currently i do 2 evenings of strength training which i think is enough for now. Have only started back running 2.5 weeks (was 2 months laid off with left glute and left foot problems) so dont want to kill myself with the intervals. Will leave it at 400 for now and see how it goes.

smmoore79 · 26-01-2010 10:09am

smmoore79 wrote: »

3 m run + strength
40 min tempo
7 x 400 mile pace
4 m run + strength
Rest
5 m total, 2 pace
7 m run

This weeks punishment :rolleyes:

Did the 3 miles last night down Sandymount followed by some strength excercises, nothing much to write home about. Starting to get a little fatigued around the calves with the 10km program. Perhaps 6 days of running is overkill???

smmoore79 · 27-01-2010 10:12am

smmoore79 wrote: »

3 m run + strength
40 min tempo
7 x 400 mile pace
4 m run + strength
Rest or 3 m
5 m total, 2 pace
7 m run

This weeks punishment :rolleyes:

Last night was the 40 minute tempo. All was going well, i upped the pace midway and ran at near race pace for 10 minutes. But my calves were exhausted after this and i struggled home slowly in a bit of discomfort. Was wearing cotton tracksuit bottoms too which gave me burns in the nether regions!! Im thinking that 6 days may be a bit overkill for my body and reducing my training to 5 days. Will rest tonight and tomorrow do the 7 x 400 mile pace. Goin forward, I'll drop the Monday run but still so the strength excercises. Any other ideas on beating fatigue??

smmoore79 · 28-01-2010 12:27pm

smmoore79 wrote: »

3 m run + strength
40 min tempo
7 x 400 mile pace
4 m run + strength (change to 7 x 400)
Rest or 3 m
5 m total, 2 pace
7 m run

This weeks punishment :rolleyes:

Took the night off last night due to calves being really tired. Feel better for it now. tonight i'll do 7 x 400 pace at the track. Hope my regular trainers are ok for this as last Sunday I was slipping a bit!

smmoore79 · 29-01-2010 12:05pm

smmoore79 wrote: »

3 m run + strength
40 min tempo
7 x 400 mile pace (rest instead!!)
4 m run + strength (7 x 400)
Rest or 3 m
5 m total, 2 pace
7 m run

This weeks punishment :rolleyes:

7 x 400 track

Cycled out to the UCD sports track yesterday evening. Started by doing 2 light jogs around the track and then got into the speed session. First one was tough, i think i clocked 74 secs for the 400m though after that i couldnt reset my stop watch coz it was too dark!! i wouldnt be the best techie person in the world, stop and start the stop watch is all i know !! second and third were just as tough. For breaks between i jogged around the 400m track once after each session. There was a [EMAIL="b@tch"]b@tch[/EMAIL] of a wind on one side of the track which was a killer. Session 6 and 7 were very satisfying as i finished off strong which i couldnt believe! I think the extra rest day benefited me.. After that a nice cycle home

Krusty_Clown · 29-01-2010 12:19pm

Sounds like you're making solid progress. There's not much point in doing an interval session when you're feeling tired or suffering from niggles, as you won't do the session justice, and compound any problems you may be suffering. Have you settled on a 10k race?

smmoore79 · 29-01-2010 4:06pm

Krusty_Clown wrote: »

Sounds like you're making solid progress. There's not much point in doing an interval session when you're feeling tired or suffering from niggles, as you won't do the session justice, and compound any problems you may be suffering. Have you settled on a 10k race?

Yeah , the day off really helped. Was really surprised that i did all 7 400m reps and did them well enough! have a head cold so thought that id have to stop after 4 or so. I think 5 days of training as opposed to 6 should be more than enough and benefit me more. Havent decided on any 10km in particular, something around March April. Until then I'll focus on training and doing as many BHAA x country races as possible. In the long term, the x country should help in building strength and lead nicely into marathon training which i'll start in June.

smmoore79 · 02-02-2010 10:16am

The weekends training was ruined by me being ill. Was down for 5 miles saturday. 2 of those at race pace. Felt exhausted for the whole thing. The 2 mile race pace almost killed me! Not the best idea to run while not feeling well. As a results, missed my 7m long run on Sunday, damn! Will post my training plan for this week up soon.

smmoore79 · 02-02-2010 11:44am

Gona do a repeat of week 2 schedule due to me missing a couple of sessions last week... Hopefully I can put in a decent run this Saturday with the limited training?! bought some XC trainers so that should help!

Tues 40 min Tempo
Wed 7 x 400 mile pace
Thur 4m run and strength
Fri rest
Sat 5m xc race (BHAA Swords)
Sun 7m run at easy pace

smmoore79 · 03-02-2010 3:27pm

smmoore79 wrote: »

Gona do a repeat of week 2 schedule due to me missing a couple of sessions last week... Hopefully I can put in a decent run this Saturday with the limited training?! bought some XC trainers so that should help!

Tues 40 min Tempo
Wed 7 x 400 mile pace
Thur 4m run and strength
Fri rest
Sat 5m xc race (BHAA Swords)
Sun 7m run at easy pace

Had a nice 40 mins tempo by the beach last night. Wasnt tired so that has to be a good thing! Tonight's session is 7 x 400m out at the track. Have me new xc trainers with 6mm spikes so looking forward to breaking them in

smmoore79 · 04-02-2010 3:47pm

smmoore79 wrote: »

Gona do a repeat of week 2 schedule due to me missing a couple of sessions last week... Hopefully I can put in a decent run this Saturday with the limited training?! bought some XC trainers so that should help!

Tues 40 min Tempo
Wed 7 x 400 mile pace
Thur 4m run and strength
Fri rest
Sat 5m xc race (BHAA Swords)
Sun 7m run at easy pace

Was really lookin forward to the track last night. I had gotten my new trainers with 6mm spikes and wanted to break them in. Started by jogging twice round and then start the speedwork. Unfortunately nature called and i had to jog to the nearest quietest shrubs! Got back into the training anyhow and then realised id forgotten my stopwatch, so just continued on. The new trainers were pretty cool though my 1 reservation was the lack of support; above my ankles are pretty sore today! completed the 7 x 400m at mile pace and could have done another couple had a gun been put to my head. At the end i took my trainers off to do some stretches and then realised that id lost 2 spikes somewhere on the track,, doooh! The guy that sold them to me never bothered to give me a spike tightener so had to manually tighten the spikes - obviously didnt put some on tight enough. Elverys on Grafton st dont sell them either. Is there anything else handy that could do a good job tightening spikes??!

4 miles tonight/strangth training though am not really up for it. legs a bit tired from last night.

smmoore79 · 05-02-2010 11:30am

4 miles easy and some strength training last night. Legs still felt tired from Wednesdays speed session of 7 x 400. Ran at 8 minute miles down Sandymount with a hell of a wind in my face! Later came the strength training which i may have overdone. feelin wrecked this morning, lack of sleep and tired calves. Dont think i'll be breakin any records tomorrow in the Swords 5m XC!!

Speedy44 · 05-02-2010 4:04pm

smmoore79 wrote: »

Was really lookin forward to the track last night. I had gotten my new trainers with 6mm spikes and wanted to break them in. Started by jogging twice round and then start the speedwork. Unfortunately nature called and i had to jog to the nearest quietest shrubs! Got back into the training anyhow and then realised id forgotten my stopwatch, so just continued on. The new trainers were pretty cool though my 1 reservation was the lack of support; above my ankles are pretty sore today! completed the 7 x 400m at mile pace and could have done another couple had a gun been put to my head. At the end i took my trainers off to do some stretches and then realised that id lost 2 spikes somewhere on the track,, doooh! The guy that sold them to me never bothered to give me a spike tightener so had to manually tighten the spikes - obviously didnt put some on tight enough. Elverys on Grafton st dont sell them either. Is there anything else handy that could do a good job tightening spikes??!

4 miles tonight/strangth training though am not really up for it. legs a bit tired from last night.

Any kind of pliers should tighten the spikes for you.
Did I read correctly that you only did 800m of a warm up before your track session? If so, IMO, you should really do at least a mile, some stretches and even a few strides to prevent risk of injury.

smmoore79 · 05-02-2010 5:06pm

Speedy44 wrote: »

Any kind of pliers should tighten the spikes for you.
Did I read correctly that you only did 800m of a warm up before your track session? If so, IMO, you should really do at least a mile, some stretches and even a few strides to prevent risk of injury.

yep, just 800m. To be honest its more of a time pressure thing in that i didnt have enough time to jog a mile and then stretch. Someone told me once that stretches are only necessary after a run. So i only ever stretch after runs. I could be wrong though!!!

smmoore79 · 05-02-2010 5:06pm

Speedy44 wrote: »

Any kind of pliers should tighten the spikes for you.
Did I read correctly that you only did 800m of a warm up before your track session? If so, IMO, you should really do at least a mile, some stretches and even a few strides to prevent risk of injury.

Forgot to say cheers for the pliers tip!

Speedy44 · 05-02-2010 7:33pm

smmoore79 wrote: »

yep, just 800m. To be honest its more of a time pressure thing in that i didnt have enough time to jog a mile and then stretch. Someone told me once that stretches are only necessary after a run. So i only ever stretch after runs. I could be wrong though!!!

They were right when they said that you should stretch after you run. If you stretch before you run your muscles are still cold and you risk injury.

That is the purpose of a significant warm up of at least a mile before a track session. You will then be loose enough to stretch before you start your session.

Sub 2.30 marathon? Suits you sir!

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