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3day<35min10km2012
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21-11-2011 7:42pm#1
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Hay, Thanks Mr Slow, I'm going to need it! !!
This must be the only running log with no running in it
.
So the book and the watch arrived yesterday. May I say the 305 is one enomous watch :eek:. I've started the book and hopefully will have a complete plan put together by the time I get back from germany next week.
I've been training away quietly, which has been at best so-so at the moment.
Diet wise I'm settling on the following
Breakfast: mixed nuts with rasins
Lunch: home made veg soup or french onion soup (my lucky work mated
)
Diner: home made burgers, bacon & egg, omlettes
Snacks: fruit
Again I'll be trialing this when I get back, this really is my achills heal, hard running session are limited either by cramps or the "runs" so if I can get this bit right it will be a bit step in the right direction.
I'll be back in a week, with another non-running related post.0 -
So I've been away with work for the week and managed to gain some very usefully calorie reserves all while practicing my long duration sitting technique with some session extending to a pb of 20hr.
Further more the above training provide me with the opertunity to read my book "run less, run faster". the nuts and bolts of this are as follows...
3 run training session per week, with pace etc determined by your last 5km time.
min of 2 cross training session per week, at whatever intensity you can handle (i think). The book does give plenty of examples of cross training session and an example of a weeks training but does not actually perscribe a cross training intensity. Also it does allow for extra cross training sessions.
So for me this looks something like
Day_____________ AM__________ PM
Monday __________________________CX
Tuesday_________ Running (5am) ____CX
Wednesday _______________________CX
Thursday________ Running (5am)____ CX
Friday ___________________________CX (CX?)
Saturday________ Running
Sunday__________ CX
These early morning starts are going to give me an ideal operaturnity to improve my discpline and determination,
My first 10km race of the year will be the 9 of april, so the above plan will begin on the 16 january. In the mean time I will dip in and out of some of the session described in the book to check the garmin etc works ok.
Today I will be making my first ever home made soup. 0 -
The soap tasted suprisingly like boiled socks, I was so good I still have some in the freezer.
First ever running related post
and it now works :D
I got caught out when the garmin autostopped, so it was actually a 10km run with a 1-2min break in the middle.
I'm still not sure how to get the alarms to work as this was supposed to be a nice easy run to get me back into the habbit.
Small cramps but nothing like what they used to be, so cutting out the coffee may be the cure. http://www.boards.ie/vbulletin/showthread.php?t=2056475951
So this week will be the first week on the new diet proper, fingers crossed!0 -
I actually did no running this week, not one mile. I geared myself up to go wednesday, got to the door and it was raining :eek:. So no running of any kind to report. But i have decided that I'm going to start using the gym treadmill when ever I don't make it out, and given my Hatred of the cold there will be a lot of talk about the treadmill on this tread.
Saw a tread about the training plan on the main page and it does make for some very interesting reading. http://www.boards.ie/vbulletin/showthread.php?t=2056481701
Last week was the start of the better diet, and things are just as tough as I remember. If I'm honest today is the first day that I didn't fall off the waggon. I am sticking to my old plan of over eating I find it much easier this way, but eventually I'll change over completely.
Junk food ---> Junk food + good food ----> good food.
For the record a good food day looks like this....
Breakfast: 150g of mixed nuts
Lunch: 3x brown bread and chesse and 2 apples (the bread and cheese was a little slip, but I'm not willing to beat myself up about it).
Diner: 400g Tomato soup, 50g of mixed nuts, 2 x steak bugers, 400g of sweet potatoe, 1 head of broccolli, 1 fried onion.
I've just noticed that is quiet a bit of food, easy 3000+ cals.
I am definitely heading out tomorrow, there will be miles to report next week.
Happy Christmas to you all
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Yep, rain doesn't hurt....not one bit :pac:
Get out there !
I am made of salt and will disolve at the first sign of moisture, I can't prove this as that would require me to be exposed to rain, and it's just not worth the risk :pac:.
In other news I did go out today, dispite the near apocolypicly cold weather, and it looked something like this
After the above ordeal I headed straight into town to buy some thermals (stupidly removing my best/most reliable excuse
).
Based on the above run, I think I can concluded that my training method could be politely described as unstructured.
So tomorrows run :eek:, (I had be hoping to get out on the bike but i'll be dark by the time I get home from Dublin) I'm hoping to hold a pace any pace/heart rate and see how it goes.
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thirstywork2 wrote: »Maybe a good idea would be to type down your weekly schedule before the week starts and get some opinions from posters with some experience.
Hi thirstywork2, Totally agree my "training" is all over the place, so all advise would be welcome. I have a twelve week plan from Run Less Run Faster for the race in march, so I will be knuckling down to that mid January.
This week is a little unsual for me as the clubs I'd usually train with are closed for Xmas. A rough plan for the week, but this is at the mercy of weather and beer.
Tomorrow: Yoga, Run
Monday: Swim 2-3km,
Tuesday: Run
Wednesday: bike and swim drills and intervals
Thursday: Run
Friday: Bike or maybe a swim (not sure what day the gym closes)
and a random bit of strenght training thrown in.
This is all pretty weak stuff, eg the bike will be just a spin around for an hour or two with no set speed etc planned.thirstywork2 wrote: »Your goal seems very far away,why not aim for a sub 36-37 10 in March???
Then if it goes well aim for the sub 35 in April.
Again I can't agree enough, at the moment my goals are out of sight, if by March I was close to a 36 min I would be very happy. I am honestly expecting that sub35 will take at least two 12 week training cycles and probably 3 and possible more.
The real test for all this talk ^^ will come some cold feb morning when there a hard session on the plan. ( I even have my doubts and I'm the one who is supposed to be doing it.)0 -
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thirstywork2 wrote: »how did it go?
Something like this....
On the plus side I manged to program my garmin with this session.
Warm up was too fast and didn't feel long enough (i'm still getting used to what all the different beeps mean), legs where heavy, I'd be lying if I said the 5km wasn't a struggle. 4:08/km. I've loads of excuses for why it is slower than I hoped but I won't waiste people's time, it is what it is. Set a new max heart rate of 184bpm, also looking at the data my fastest fast bit would just about get me sub35 for 10km.
For the record, weight in today, 68.5kg with a BMI of 23.74 this hasn't changed in the last two weeks which is good considering I'm eating everything I see.
Finally, yoga = frustration. At least today, couldn't hold any of my standing poses and one of my easy poses is only easy because I was doing it wrong.0 -
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You'd be better off actually racing a 5k, you'll never go as fast on your own.
I certainly hope so :pac:, I'll try and find a nice (flat) 5km race in the first of second week of jan be for I launch into the plan properly.
Today was a CX day, now the FIRST plan doesn't actually specify a cross training intensity but does give a sample week and some examples of different intensities
. But I've taken it to mean train as hard as you can without scarificing your key running work outs. But if someone out there has a better handle on this part of the plan, please pipe up!
Swim
1 km easy <30mins (I said easy)
4 x 250m in 4:30 +/- 5sec
Fell of the healthy eating bandwaggon today with 2 slices of apple pie, I can not get over how much I'm eating these days, it's honestly like I never stop and I know there'll be a price to pay.0 -
I certainly hope so :pac:, I'll try and find a nice (flat) 5km race in the first of second week of jan be for I launch into the plan properly.
Today was a CX day, now the FIRST plan doesn't actually specify a cross training intensity but does give a sample week and some examples of different intensities. But I've taken it to mean train as hard as you can without scarificing your key running work outs. But if someone out there has a better handle on this part of the plan, please pipe up!
Swim
1 km easy <30mins (I said easy)
4 x 250m in 4:30 +/- 5sec
Fell of the healthy eating bandwaggon today with 2 slices of apple pie, I can not get over how much I'm eating these days, it's honestly like I never stop and I know there'll be a price to pay.
There's one on New Year's Day in the Phoenix park!0 -
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I got up late this morning and to my disappointment it was near perfect cycling weather. So I duely dug out my bike, put some (alot) of air in the tyres and headed out for what I was sure to be a slow torture.
To my suprise this turned out to be a very enjoyable spin, 40km in 1:35hr at 25km/hr and ave hr of 139bpm. The big dip in the middle of the graph is me doing a little be of exploring around a ghost estate, they really are erie places, big fully detached houses bouarded up with a derelict hotel/hospital/school for company.
I'm really happy I got this session in today as the rest of the week will be a write off/hangover.
Feck, justed noticed a swim on the list for today, where do I get these crazy notions 0 -
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[URL="http://www.flickr.comPo
/photos/71887845@N03/6549144783/"][/URL]
I got up late this morning and to my disappointment it was near perfect cycling weather. So I duely dug out my bike, put some (alot) of air in the tyres and headed out for what I was sure to be a slow torture.
To my suprise this turned out to be a very enjoyable spin, 40km in 1:35hr at 25km/hr and ave hr of 139bpm. The big dip in the middle of the graph is me doing a little be of exploring around a ghost estate, they really are erie places, big fully detached houses bouarded up with a derelict hotel/hospital/school for company.
I'm really happy I got this session in today as the rest of the week will be a write off/hangover.
[COLOR="Silver"]Feck, justed noticed a swim on the list for today, where do I get these crazy notions [/COLOR]
Ok did the swim, 1km <20 min, 500m of drills and 2x250m repeats, roughly an hour total. I am totall y wrecked, that's only 2.5hr of easy training, what will it be like at 3.5 hr of hard training...... I think I seriously need to revise my plans.0 -
Glad I got out today, I'm so much happier to be out running than shopping with all the crazies in town, Accuweather told me I had a three hour window and it was spot on. Took the car (don't like doing this/polution) over to the north slobs and did my 14.5km @ 5:15 pace. This was very awkard, My legs where never happy with this half jog pace. It is only now that I'm home that I realised I stuff up the pace as it should have been 4:40 :mad:. Anyway Looking at graph my pace was all over the place but from checking my watch on the run it neve strayed more than 5 sec from the 5:15 . HR for this run was 155bpm versus 139 on the bike yesterday, just shows how piss easy cycling is :pac:.
Plan for the next couple days, cycle/run/cyle/run as the pool is closed, I'll be doing my first set of intervals on Xmas day.0 -
No running, cycling or swimming today, weather was cat so I'm pleading the 5th.
Since I was stuck in the house I did some "lifting" (read, move some small weights aroud badly)
5 65kg shoulder presses (these where harder than they where last week)
5 65kg squats
5 65kg calf raises
5 65kg rows
5 BW dips
5 chin ups
10 press ups
10 arm blances
This is completely random and bears no relation to form or fuction :rolleyes:.
In other new I spend a good 2 hours googling recovery nutrition and after wading through lots of stuff I've asseblied the following rules
magic 4:1 ratio of carbs to protein,
approximately 0.5g/kg of carbs
so for me that's ~30g of carbs and 7.5g of protein. This looks like a bananna and some almonds.
Finally for here on I'll be starting/finishing each session with 3+ sun salutations, and once I've got the good habit, I'll build in some more poses/stretches.
If all this doesn't make me faster than superman by March, I'll want my money back :pac:.
Happy Xmas every one.0 -
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You do realise there'll be weather on the day of your target race?
Bahumbug and happy new year to you too :pac:.
Training today was horrible, it was suppose to be intervals and I did try to program my garmin with intervals, but the I can't make it display time so I know I ran the correct distances but I've no idea if I had the right times:mad::o.
On the plus side, I did cover 14km, all my stretches and eat my recovery foods (sounds better this way) so 6/10 for effort.
Anyway I'm off to ach infront of the tv.
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Man! this was a slog, 39km + change, 1:28hr, 143HR, lots of little hills and a sh*t load of wind, not exactly what I would call an easy day but it was this or freeze to death on the bike.
The plan for the rest of the week is to repeat the long run from last week at the right pace and to also redo the intervals with some timing and go racing on the first.
Food wise I'm making a batch of Three-bean lentil soup, I'll let you know what it tastes like tomorrow.
http://www.canadianliving.com/food/three_bean_lentil_soup.php0 -
15km @ 4:40/km, plot looks much cleaner than usual.
Also jumped in the pool today 1km in 21min very easy and couple of 100m drills.
I'm beginning to get that over cooked under done feeling, that you get from doing too much too soon, so I'm going to back off on the cross training.Food wise I'm making a batch of Three-bean lentil soup, I'll let you know what it tastes like tomorrow.
http://www.canadianliving.com/food/three_bean_lentil_soup.php
This is actually really nice, I made 7 litre so I'm really glad it's edible :pac:.
Tomorrow it's going to be fishcakes, made with sweet potatoe and broccoli, this is my own invention, so I have no idea what it'll turn out like.
Finally inspirational cheese Alert! !! :pac:
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No training or cooking today, I've been catching mini pucks all day and I can't get warm....I think it may be terminal. [sobs]
I've realised I've done something even more stupid with the plan http://www2.furman.edu/sites/first/Documents/10K%20Training%20Program-metric.pdf
See where it says RI400 in the interval etc I was taking this to be 400sec ie 6:40 :eek:, and what's worse I was even bitching to myself during my last interval session about how rediculous it was and it would only work in warm climates etc etc, they mean meters not seconds :o:o [self-faceplant]. The good side of this is my interval session tomorrow will be much quicker .
In other breaking news; I saw a cyclist today [very rare event around these parts] so if you were that woman pounding up the bypass, well done and keep it up.
Shoot forgot to add weight this morning 67kg0 -
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DogSlySmile wrote: »Best of luck with the log! a sub 35 min 10k is fast going!
I've heard about the FIRST program but never tried it. It sounds like something that might suit me as I'm busy from now until summer. Anyway, best of luck
Hi DogSlySmile, thanks for support. So far I think it's an excellent plan and has definitely raised my game. Once I've settled into the routine I reckon it'll only take 3 to 3.5hr a week which will be pretty awesome . 0 -
Struggling to find many positives today, It all started badly when I discovered a foot problem I have has returned, this is not the end of the world but will need 4 days of complete rest each week for the next couple of weeks.
Other than that, my digestive system is not happy, my own fault as I've tempted faith we some pretty big diet changes and one or two cups of coffee. Hell has no fury like an upset stomach.
Tomorrow is my last day of training before I tapper for the race on sunday, so it'll be a swim as it's my last chance until next wednesday. 0 -
Nearly passed out in the shower after my swim today. So if you saw a pasty looking guy cover in shampoo sitting with his head between his knees that was me. I'm having visions of myself being rescued buck naked out of the shower by the ambulance crew as we speak, so in the grand scheme of things I probably got off lightly.
Anyway back to the swim, 10 lengths very easy in the open area, then the swim lane freed up a little so I splashed about for 1km and got out all in all very relaxed swimming.
Just noting for future ref: hamstrings are niggle city, not one specific location, not tender to touch, not load related, very mild almost electric pain.
So planning for better days,
1) I'll start programming my 12 week program in the garmin tonight and adjust with sunday's 5km time.
2) I'll get to see some one next week about my foot. But being realistic it will two sessions a week for a couple of weeks, I've decided that I'll be droping the long temp run as I think this will be the easest of the three to cover with cross training.
3) Monitor my diet to see if what I think should be working is actually working.
Next report will be race day.0 -
Just back from the Tom Brennan Memorial 5k
This is an excellent race with a really nice flat course, and excellent organisation, so a big well done to Liffey Valley AC.
So how did my race go? Not feeling like I had a quick time in me today I thought I'd better start from the back. I did find myself filtering threw the field pretty quickly and I was still passing people right up to the end. I think my pacing was fairly even with the second half slightly faster. I would have been happy to hold my pace for a few more km's if needed be.
I'll have to wait for my offical time as I didn't run with a watch today, but the clock still had a 18 on it when I saw it on the home straight, so maybe sub 19 fingers crossed.
Plan for the week:
Tomorrow (Monday) HR training session on the bike (googling requied)
Tuesday: morning intervals, evening MA
Wednesay: Swim (other club is not back for another week (phew!))
Thursday: morning tempo run, evening MA
Friday: Swim & or visit for my foot.
For the intervals and tempo runs I'll be using week 12 of the FIRST plan with my updated time.
ps: this was a PB for my 5km (first ever offical race) and will be 1 of the 10 round number.
Happy new year to you alll and hope you all get some great PB in 2012.
late addition here: http://www.endurancefactor.com/Articles/article-heartintro.html for heart rate zone
I'm not at all sure of the value of using these zones for cycling to improve running performance, but I've got to start some where.0 -
The plan for this session was to push my hr into zone 4, which for me was 164bpm or above while spining a small gear (lots of pedalling).
This if far easier to say than do. Sufficed to say the session was junk.
Early morning intervals tomorrow, I'm dreading these already. there's a weather warning on BBC for tomorrow morning, temp single figures, 5cm of rain and high winds 0 -
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It was literally lashing rain here this morning, great big swaids of the stuff being flung about by the wind.
I must admit before I looked at the data I thought the session was sh1t, but the aim was 8 x 400 @ 82sec and I have....
Lap 1 105sec (missed the start)
Lap 2 81sec
Lap 3 80sec
Lap 4 84sec
Lap 5 81sec
Lap 6 81sec
Lap 7 82sec
Lap 8 77sec
So I'm pretty darn pleased with that.
Post part two,
90Min mma, first day back after the break so a nice easy session. Happy out with todays training 0 -
Definitely feeling my age this morning, so the plan for today will be a nice easy swim, lots of drills, and a nice slow one km.
Tomorrow is my tempo session for week twelve, 1.5 km warm up, 5 km at short tempo @3:58, 1.5 km cool down. So 35 min all in all,
Post part two.
Just out of the pool, about 1500m total, my arms are definitely feeling the pad work from last night. But I've undo all the pool work by eating an icecream sunday, I dread the day they decide to make a large one. Swim wise more core/back work needed. 0 -
Ave pace 4:17/km
Ave Hr 166bpm
Plenty of room for improvement,
will post more later
Part 2
Ok, I've decided not to sweat this one, (high winds, hiking boots etc) but I'll make sure I'm back on track with the next tempo session.
Part 3
90min MA, lots of core work and I got completely hockeyed in sparing tonight, need more power, or easier sparring partners!
Swim tomorrow, as I can't get an appointment about my foot this week. I feel like a nice long slow swim to wind down the week.0 -
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Swim was a wash out (pardon the pun), did my kick drills first 500m, doggy paddle drill 300m and when I went back to free style I had no stroke just crawled up and down the pool for about 500m before abandoning ship. Must remember to leave kick drills to the end in future.
Tomorrow is 15km at 4:17/km. I'm promising myself I'll do some strength work over the weekend at some stage, and my poor bike needs a look in some where too.
And, on occasion, you can switch things up by sprinkling the kick and pull drills in here and there to spread out the fun a bit. Sometimes I'll do a revolving swim/kick/pull/swim/kick/pull/etc set instead of doing big chunks of the same thing. For me, it adds variety, keeps things interesting, and I like to do them with little or no transition rest since I feel I'm resting my arms when I'm kicking, and I'm resting my legs when I'm pulling. 0 -
And, on occasion, you can switch things up by sprinkling the kick and pull drills in here and there to spread out the fun a bit. Sometimes I'll do a revolving swim/kick/pull/swim/kick/pull/etc set instead of doing big chunks of the same thing. For me, it adds variety, keeps things interesting, and I like to do them with little or no transition rest since I feel I'm resting my arms when I'm kicking, and I'm resting my legs when I'm pulling.
Your spot on Dory Dory, not sure why I did them like this today, I don't really swim with a plan, I just turn up and see what happens. 0 -
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Ah.....but a plan will help give you structure and direction...and goals. Plans are good. Don't be afraid of the plan.
Plans in two sports at the same time :eek:, sure 2 months ago I had no plans at all! the one plan I have now has me busting a gut 3 times a week. Plans are dangeous I tell's yah.
As soon as I have my sub35 min 10km I'm going to start so serious work on my swimming, which if I'm honest is pretty poor at the moment, but I really enjoy it and I used to hate it :P. Now if there was only a FIRST plan for swimming :pac:.
Training today, was a bright spot in an otherwise poor day, I got up this morning to discover that somebody had broken into my car and stolen my kit bag, who steals other people old kit ?? The planned spin on the bike got binned as I had to find somebody to replace my car's window :mad::(.
So training was key session 3 or long temp run with is 15km @ 4:17/km, Did hills and all at an average pace of 4:18 and a ave Hr of 163. and check out how smooth the HR and pace graphs look.
I still haven't make up my mind about using tomorrow as a rest day, I felt good today but last Friday I was exhausted and next week I'l be club training Monday - Thursday, So I'm leaning towards a rest day.
Edit: this was only suppose to be 9km.0 -
Sunday, a little bit of strenght work but mostly a rest day.
Monday (today), circuts, not too hard, but loads of push ups on a med balls, I love these they are soo bloody tough.
Tuesday (tomorrow), 15min wu, 5x800m @ 3:26/km, 10min wd. a nice 5:15 start, I should be in bed already.
I'm having these crazy notions that it would be nice to go for an eazy spin on the bike wednesday morning, I think I'm ill. 0 -
Target: 5 x 800m @ 17.14km/hr
Actual(km/hr): 17.4, 17.0, 18.0, 17.8,17.5 wit a max HR of 164
II
Not a hope of me cycling tomorrow, it's only 4:30pm and I'd love a nap.
III
Tonight was a reality check and a half, I'm going to have a few swollen joints in the morning, session wasn't anything special, but I was training on tired muscles, no flexibility or power. I need to stop and think.0 -
If it was a 10km moan-athon I'd have it won :rolleyes:.
cried off football training tonight, didn't want to turn up half hearted. so headed for the pool instead, to describe this as junk would be a complement, about a km in total, of complete rubish.
I did try a mod to my stroke that I saw in this video at 1:20 ish http://www.base2race.ie/news/aileen-morrison-at-the-base2race-swim-school/
See where she slightly flips her wrist up during the glade part, anyway no faster or slower, but I do think it help with extending my stroke past my hips so I'll try it out for a few session and see if things improve.
In other news it was a busy day in work so I did up some plots of the First training plan, max km/wk is 35.5 and total training per week never exceeds 3hrs. If I can't do this.
Tomorrow session is 1.5km wu 3.5km @ ~3:55, 1.5km @ 4:52, 3.5km @ ~3:55 and 1.5 wd.
I'm going to follow ecoli's advice and run on feel so I'm not really expecting to get any where near these times.
Finally I'll be moving my my intervals to the weekend next week and, tempo to Monday with the long run wed/thurs, so hopefully there be less moaning next week.0 -
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