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"If I'm not out there training, someone else is."

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    #32
    DJS
    Registered Users Posts: 223 ✭✭DJS


    Good run tonite, u were very comfortable... But i still wouldnt have let him go that easy man!! Not a chance..

    Im looking forward to trainin with ya next year for XC like last year.

    Roll on the track race my friend:D We need to but a stop to That corkmans winning streak!!


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    #33
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    DJS wrote: »
    Good run tonite, u were very comfortable... But i still wouldnt have let him go that easy man!! Not a chance..

    Ah wasnt that easy man hats off to Fitzington he had a good run


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    #34
    p3-fitz
    Registered Users Posts: 86 ✭✭p3-fitz


    did someone say but a stop to that cork mans winning streak? cause thats what i was born to do lol


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    #35
    Fitzington
    Closed Accounts Posts: 75 ✭✭Fitzington


    Good run tonight man You looked very comfortable
    on the last two laps, Being honest i found the run alot
    harder than Ecoli and the other Vet.
    Looking forward to the track race.:D


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    #36
    DJS
    Registered Users Posts: 223 ✭✭DJS


    Fitzingtons kick reminded me of hicham el guerroujs kick to win the 5k at the 2004 olympics!!

    And yes roll on the track race, there will be a few scalps to be had alrigh.

    And yes.. beating cork men is something on a few were born to do man


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    #37
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 2 Day 5

    9 mile in 61 : 6.45 mile pace

    Felt grand after the race last night so i pushed pace small bit but altogether just kept it comfortable as still getting the miles in is the most important thing at this stage


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    #38
    DJS
    Registered Users Posts: 223 ✭✭DJS


    Nice run today man, steady pace. I didnt think i was 6.45 pace tho but sure it was grand to get the legs goin a bit faster on a run:D

    Enjoy your LSR tomoro... When im in bed nice and warm ill be thinking of ya:D:D


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    #39
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 2 Day 6

    9 mile in 60 (6:40 mile pace)

    Had a change of schedule today was suppose to do a 15 mile this morning but slept it out (sorry again Woddle) and had time constraints today so had to swap it to tommorow.Today was a real mental struggle to get out but i managed to get out the door once i was out i felt really good and was flying around. eased up a little once i met up with P3fitz after about 40 min and did like fifteen min with him. Really suprised how well the body is holding up since i replaced rest days with recovery days i feel full of energy most of the time but i think that this is down to getting alot more sleep also


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    #40
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 2 Day 7

    Woke up today feeling like a train had hit me so said to myself that i would do a run this evening unfortunately never happened so my consecutive running days ended at nine but i not too worried to be honest i mean i am only couple of weeks back into training and i shouldnt push it too hard still very early days. Altogether this week is slightly lower this week with 52 but i still goin well in terms of my fitness starting to feel good about my training and my attitude also the fact i feeling guilty at having one day off in the week is something i have never had as only started getting rid of rest days recently so hopefully my progress will continue and i can shake old lazy habits completely


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    #41
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 3 day 1

    9 miles in 65 (7:20 mile pace) + 4x100m strides

    I dunno whether it was the dead heat or the rest day yesterday but felt a little sluggish took me a while to get into my running however dropped the pace at about 6 miles slightly. Started to incorporate strides into my runs this week to now that i able to cover the miles again want to refresh the leg speed a little though will only do this twice a week for now as the key is patience (something i have to frequently remind myself)


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    #42
    DJS
    Registered Users Posts: 223 ✭✭DJS


    I wouldnt worry bout it man, everyone gets them days were the legs arent feeling great.
    Good too see u doing a few strides, nice way too keep the speed up. Are u going to do the club race tomoro then??


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    #43
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    DJS wrote: »
    I wouldnt worry bout it man, everyone gets them days were the legs arent feeling great.
    Good too see u doing a few strides, nice way too keep the speed up. Are u going to do the club race tomoro then??

    Unfortunately work beckons so i just gonna do a run instead


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    #44
    DJS
    Registered Users Posts: 223 ✭✭DJS


    Aww pitty, u better be running the track one man!! ANd dont give me "iv work" excuse lol


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    #45
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 3 day 1

    Pm: 20 min core

    just a short session tonight got in after work just to hopefully help try to stay injury free


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    #46
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 3 Day 2

    8.5 miles in 58 (6.55 mile pace)

    nice to have the heat but something i never thought i would miss was a bit of a breeze the dead heat just made it a little tougher than it should have but other than that just a routine couple of miles to keep be building phase going considering whether to throw in a tempo or a session come thurs not too sure yet i will wait to see how i feeling on the day to decide i think


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    #47
    DJS
    Registered Users Posts: 223 ✭✭DJS


    SESSION!!!!

    And plaza afterwards!!!


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    #48
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 3 Day 3

    8 mile in 56 (7 min mile pace) + 8 x 120 m strides over hurdles

    routine mileage but i was told that i am being put into the 400m hurdles for the next round of the National Leagues and possibly the steeplechase so i needed to brush up on my technique. they went pretty well was rusty the first few but started to get back fairly quickly i am more worried about my fitness than my technique but still it only a once off to help out the club when i can. Legs little tired now but nothing too major still should be good for session tomorrow


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    #49
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    ecoli wrote: »
    Week 3 Day 3

    8 mile in 56 (7 min mile pace) + 8 x 120 m strides over hurdles

    routine mileage but i was told that i am being put into the 400m hurdles for the next round of the National Leagues and possibly the steeplechase so i needed to brush up on my technique.

    Such a shame you can't make Saturday. As our coach for the day knows a thing or two about that event :D


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    #50
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Woddle wrote: »
    Such a shame you can't make Saturday. As our coach for the day knows a thing or two about that event :D

    i know yeah unfortunately work till four followed by other commitments from 5till four the next morning so i have one hour to myself its just one of those weekends


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    #51
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    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


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    #52
    Fitzington
    Closed Accounts Posts: 75 ✭✭Fitzington


    Good to see you doing a session like that sounds tough, but shows the good steady mileage is providing you with strength. Well done man.


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    #53
    Running Bing
    Registered Users Posts: 3,841 ✭✭✭Running Bing


    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 with 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

    Thats a mental session:D

    Great running though.


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    #54
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 3 Day 5

    Rest Day

    Decided that i am gonna wait for another two weeks to rid myself of the rest day especially with the hurdle work this week for the National Leagues and the races next week it i dont wanna go overboard too soon especially when here still a long way away till the XC season. My mindset has changes though where as i used to just accept rest days now i have a guilt any day i dont do something so hopefully this will continue and i can put in some serious training again once i get the National Leeagues out of the way


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    #55
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 3 Day 6&7

    Day 6 30 min easy :6:50 pace

    Day 7 Rest

    It was a bad weekend in terms of training i had work both days and commitments Sat from five for the night which meant i could only get in a half hour. Wasnt happy about missing training but was only a once off and had to be done


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    #56
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 4 Day 1

    6.5 mile in 45 : 6:55 pace roughly + 5x120 strides over hurdles

    This is my easy week that i take once every 4 weeks helps the body to recover to prevent burning out and injury and allows to train hard the whole year around. Came at a perfect time with the National leagues second round this weekend and looking like i will have a tough time of it there as good possibilty tha i am doubing on the Sunday


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    #57
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 4 day 2

    6 miles easyin 40 (6:40 mile pace)

    Still part of my easy week and the hurdle work has definitely left me sore especially in hamstrings and calfs i think i will give the hurdle work a miss and just wait till the race at the weekend


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    #58
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 4 Day 3

    45 min core workout

    Keeping with tradition with me recovery week nothing to mad


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    #59
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 4 Day 4

    6.5 miles in 45 min (6.50 mile pace)

    Dying to get out and go mad on a run at this stage but i making sure that my runs are short for this recovery week my next one i will be higher mileage but for now just keep going the way i going. All this extra energy will hopefully hold out till the race at the weekend


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    #60
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 4 Day 5

    7 mile in 50 (7.10 mile pace)

    Quads were quite tight and didnt feel great at all had to stop at 30 to stretch for 5 min. Hopefully just put it down to lack of sleep and other factors to why i didnt feel great


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    #61
    Fitzington
    Closed Accounts Posts: 75 ✭✭Fitzington


    ecoli wrote: »
    Week 4 Day 5

    7 mile in 50 (7.10 mile pace)

    Quads were quite tight and didnt feel great at all had to stop at 30 to stretch for 5 min. Hopefully just put it down to lack of sleep and other factors to why i didnt feel great

    That was happening on my hour runs recently, Id have to stretch my calfs after 40 minutes, I thought i was getting it from a lack of consistent streching after training, and my sleep pattern was all over the place.


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