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

shels4ever wrote: »

Running @ 3.75 mile pace you will be well under ther 4:20

Best of luck tomorrow

Haha think I have 4.15 as a secret target from that post:rolleyes: Retry this 3.75 miles @ 8.12 pace there we go much better:D

TheRoadRunner wrote: »

good luck this evening. I'm good to go for an easy run tomorrow if it suits you. Will have to be early enough though, around 9.30 am. I'll give you a shout later

Grand ill be free that earler anyway will just have to keep post race celebratory beers to a minimum to make sure I get out of the bed:p

Perkina3 wrote: »

Would love to actually meet the pair of you at some point though me running beside you two would be tantamount to a stroll in the park for a pair of you while I would be strugglin to keep up :P

You will be there in no time just have patience. In the mean time rest up and let the antibiotics do their job;)

Race was a disaster to say the least. I struggled to find a shorter race this year as the coach wants me working on sharpness at the moment so when Timaay mentioned his club were holding a track race I had one thing on my mind tonight was a PB attempt and nothing else. Conditions were perfect no wind (unlike my last 1500m).
There werent too many in the race Timaay, myself, 2 younger 800ms runners with very good PBs, and two older lads. Despite the small numbers one of the 800 guys was a 2.02/4.19 8-15 guy and Timaay was aiming for low 4.20 himself so I thought it was a very good chance at hitting sub 4.20. Just before the race heard the 800 lad getting his instructions from coach. "I want you hitting 68 and 2.16 and after that see what you can do". Given the fact I knew the coach and know he wanted him to get a good run out I figured he would be perfect to track and see where I was at that stage.

Race went off and I hit his shoulder. Refused to let him shake me and I was feeling very comfortable. Breathing felt good and felt easy so figured I was in good shape if I was feeling this relaxed at 68-70 pace. Only problem was this wasn't 68-70 pace. Hit the first 400 in 74:eek::eek::eek::eek:. I was disgusted way too slow meaning I was gonna have to clock a 66 at some stage just to make up that difference or even 2 seconds per lap just to manage 4.22 pace. From here hit the front and pushed on. I had alot of work to do. The lads seemed happy to let me do the work and didnt really put in much effort to push the pace. I think club rivalry took over with them and became tactical. Second lap was a 70 from front running. Not quick enough and I knew PB was gone. From this point shut down. The lads passed and began to push on but I was so frustrated didnt go with. Hit 1100m at 3.21 but to be honest I didnt care at this stage and completely shut down in last lap to clock my slowest time since I was about 15 or so with a 4.39. Effectively ran at 3k pace.

Rather than let the day go to waste and given the fact the race was run at 3k pace I ended up making today a session which went like this

1500m @ 3k pace, 7 min rec, 15 min fartlek (1 min on 1 min off), 5 min cooldown (3.2 miles)

tunguska wrote: »

I should never have said anything, I seriously dont think you and dave wouldve even noticed. Although I ran with a few lads from sportsworld yesterday and they noticed straight away. I better get this sorted before I become known as the bloke who runs in two different shoes.

As long as you the top end of the results sheets though you are a trend setter rather than just weird (Just ask this guy http://www.oregonlive.com/trackandfield/index.ssf/2011/06/what_in_the_world_is_galen_rup.html )

Day|Training|Distance
Monday|Easy Run| 4.9 miles
Tuesday|Recovery Run + strides| 4.41 miles
Wednesday|Race| 1500m
Thursday|Easy Run| 5.84 miles
Friday|Easy Run| 6.38 miles
Saturday|Track Session|
Sunday|Easy Run| 10.11 miles


Track Session: 1.5 mile warm up, 4x400m off 75 sec, 4 min rec, 5x300 off 60 sec, 4 min rec, 4x400m off 75 sec

Splits: 68, 68, 69, 70
52, 51, 51, 49, 50
70, 71, 69, 72



Also a Quick apology for sleeping it out this morning Tunguska

Day|Training|Distance|Pace|Time
Monday|Easy run|5.16 miles|7.01 mile pace |36.17

Day|Training|Distance|Pace|Time
Tuesday|OFF|| |

Should have got out but the lack of motivation that I have been fighting with the last while got the better of me. I was busy but to be honest I used that as an excuse

Day|Training|Distance|Pace|Time
Wednesday|Hill session|9 miles| |

3.19 miles easy, 10 x approx 300m hills (jog back down rec), 2.90 miles easy

Splits:52, 53, 55, 59, 57, 57, 57, 57, 58, 57

Felt crap on this and cut it short from the planned 12

Day|Training|Distance|Pace|Time
Thursday|steady run|10.04 miles|6.41 mile pace |1.07.17


First run I had headphones in for all year and found it made a huge difference. Actually covered closer to eleven but the Garmin knocked off for no reason like three times and by time i realised and restarted the clock would have accounted for roughly a mile. This run was a bit of a test for me I have been doubting my strength the last while because missing days here and there so I said aim would be to maintain a fast pace as long as I felt comfortable and the pace averaged out at this. Was really happy with it as it seems to have renewed my motivation better than anything I have done in the last few weeks.

Day|Training|Distance|Pace|Time
Friday Am|Easy run|5 miles|7.29 mile pace |37.24

Up and straight out the door this morning for the first run off the day. Glad that I seem to have the renewed motivation carry through to today so hopefully I can keep it going over the weekend and get back on track

Krusty_Clown wrote: »

Man, I wish I did some track racing, so I could use a line like that.

Congrats on the new PB. Super running, particularly after the previous week's disappointment. Interesting to read a few poster's experiences of running a PB after a disastrous race the previous week. Maybe there's something in that. Improved strategy? More mental determination? Hardly fitness earned over the course of a week.

To be honest the week previous I jumped in the race for one reason and one reason only a PB. I knew I was in the shape to do it but the races was just not the place to do it and given my own stupidity in the first lap made it impossible to chase and shut down as a result. I think had the field been the same the week before I would have achieved it there. Some races are from the gun some are slow tactical affairs and that was the case the week before and I just didnt want to have anything to do with that kinda race which is why I turned it into a session (maybe not the right approach but it was all I was interested in).
I think sometimes in the case of people it takes the pressure off. They are expecting a time and the nerves make them tighten up and have a distaster. The following week the nerves are gone and moreso running on anger or trying to redeem themselves and as such the pressure of the PB is taken off a bit in some respects

Day|Training|Distance|Pace|Time
Saturday|Easy run|4.46 miles|7.34 mile pace |33.48

Just a few easy miles today with the race tomorrow. Legs a little heavy still so the reduced mileage today is probably welcomed change and will be grand tomorrow (though not expecting to be fully fresh)

Day|Training|Distance|Pace|Time
Monday|Easy run|10.15 miles|6.57 mile pace |1.10.38

Nice to get this one out of the way early. Have found now my body is alot better at coping with easy runs without breakfast. This time last year i was not able to go over 30 min without having some food in the belly this year seems to be no problem (makes it easier to get in morning runs as dont have to wait to digest brekkie:D)
Was also good to have company for the first 5 mile

TheRoadRunner wrote: »

what is your current 3k PB. Good luck Wednesday anyway

9.41 from last year so should be able to take a chunk off that

Bad night sleep last night meant I was a little nervous of how I was gonna perform (Swear one these days gonna get that tooth looked at been bothering me for 4 months on and off now) Despite this I was in good shape and had been lying down so legs were rested so it shouldnt affect me too much.

When I got out to Irish town with talking to alot of people it seemed everyone was doing the 800 (there were three A races alone) then went up to sign in and saw the numbers were low. I made choice to sign up for my first A race in the gradeds thinking if I wanted to be in a fast race it was where i needed to be (or worst case the races would all be run together). I had 9.20 as a target in my head and was gonna give it a shot.

Good 3 mile jog and plenty of time for stretching and drills. The fact that there were delays through the night meant that I was not rushed at all with this so i was feeling nice and loose for the race. When I got to the checking got a bit of a shock as there was 20 entered in the A race alone (including our own KiwiRunner). Thought this could be a blessing in disguise as surely meant that there would be a wide spread of times.

Gun went and I slotted in close to the back. After 100m I had to make a break to prevent me getting caught up by the lads who were coming in from the outside lanes (it was a staggered start). From here though it was apparent. This race was gonna be a struggle. Hit 400 in 74 perfect pace, yet I was still close to the back of the field. I didnt mind this as the wind had picked up and the lads were providing good cover.

Next few laps were going according to plan. 800 at 2.29 (75 lap), 3.45 for 1200 (76 lap). There were three of us at the end were working off each other. The field was almost at single file at this case and there was no major gaps so good for people going for time.Next lap it looked like one of the lads I had been working off had started to slip slightly, only 3,4m off the other guy (Raheny) but because I had been tracking him I was being affected so I made a move to go around him. 1600 in 5.01 (76 lap).

At this point the Raheny lad had regrouped and was back up in it. I started to slip at this point and let the two lads get away from me. Only like 5m but it was enough to ruin the race. It was at this point the wheels came off. I was done. Next lap was a 80 to bring me to 2k in 6.21. 9.20 was gone but if I could hold it together I could still get a PB. This was not to be though as I was hurting bad and started clocking crazy splits with a 84 followed by a 83. Dug in as hard as I could in the last 200 to finish in a 38 to bring me through in

Finishing Time: 9.50

This was a race where I took a risk and it didnt pay off but at the end of the day there was no other way I could have ran this race as I was way out of my depth so I had to just give it a go. Next time I will head back down to the B Grade and hopefully have a crack at the PB and not try to be overly ambitious and take nearly three seconds a lap off (20 in total as my PB is only 9.41)

The fact that i managed 9.50 after blowing up so bad is slightly optimistic as last year I had run 9.50 off perfectly paced races

Onwards and upwards

Day|Training|Distance|Pace|Time
Thursday PM|Easy run|8.91 miles|7.27 mile pace |1.06.23

Very easy run here just about getting the double in and keeping it easy after the race last night. Have been looking to the winter and plans for it as i think next week will be the end of my track season (unless the coach has other ideas). Looking to slowly build the mileage hopefully over the winter and all things going to plan i would like it to pan out as follows

July/August 70 mpw over 8 sessions per week (1 double)
Sept/Oct 80 mpw over 9 sessions (2 doubles)
Nov/Dec 90 mpw over 10 sessions (3 double)

Which would bring me nicely to the 100mpw mark by Jan. I feel its a slow enough build up that would make my body able to handle it. Injury has been nearly non existent this year (thank god) so i think motivation would be the only obstacle to this

Woddle wrote: »

Loving the attitude, well done.

Think I have gotten to the stage where I am loving running again and as long as I learn something from races or about myself through racing i got something from the race

This time it was dont try to break your PB by 20 seconds in a 3k unless you know you are in atleast that shape

Krusty_Clown wrote: »

Now that's just over-doing it!

You must be planning another half-marathon+ assault with that kind of mileage?

No thats for 5k/10k (have 2 races in mind in sept).That the kinda mileage i was hitting in feb march to be honest it is do able 10 miles per day, one rec day of 5 miler, 1 15 mile LSR. Sure on for that this week without too much hassle

Edit: just saw the mistake oops

Krusty_Clown wrote: »

I was thinking more the Nov/Dec/Jan, where you hope to hit 90-100 mpw. What's the goal then (given that it's passed your September goal races)?

Running that mileage will mean that you'll end up running a lot of slower miles (along with fast key sessions). Will that kind of mileage improve your 5k-10k times or is it base building for an early assault on the track in early 2012?

I think it will definitely have a major benefit on my 5k-10k times but you are right its more with a view to next year. I have always found I am in my best shape off higher mileage so they aim will be to slowly build to get to a sustainable level for next year. The coach will probably want me doing XC during the winter but regardless of the winter aims the mileage will be the same just the emphasis and the sessions will be where it is different depending on the goal

This year despite chipping away at alot of my PBs was always viewed as a transition year. The plan was to sustain higher volume training. It was always made clear that next year will be when i start to reap the rewards from the sustained training. Thankfully despite lack of motivation in a few months during the summer training has been consistent and there have been nop "rest weeks" and the rest days have dropped significantly this year. I still would like to break 16 this year but if i dont I will still be looking for big improvements next year

shels4ever wrote: »

I like the long term focus in the log, So anohter crack at the inter clubs next year?

Its the only way to approach this sport, there are no quick fixes as long as I can continue to plug away at the times I am happy. Funny enough was chatting about something similar on one of my runs yesterday and one the lads kept referring my training to the likes of Brendan Foster and Ron Hill with the emphasis on long term development and perseverance

Best quote I ever heard regarding this was " Running is 90% work, 10 % talent and if you dont have the talent, you have to work 90% harder" Having seen three of my former training group go on to international competition (2 of which have medalled on the international stage) I have accepted that I am of the hard work category, but that does not mean that I can not get to a high level of performance just have to put in the hardwork

Unfortunately I will probably be ropped in for a team. This race bugs me as its the wrong time of the year and not part of the XC season so rarely have the specific work done to race well as normally sessions are on road and track at this stage

Day|Training|Distance|Pace|Time
Friday|steady run|9.05 miles|6.38 mile pace |1.00.00

This was alot faster than intended. Was in a bit of a hurry this evening and could only get an hour in so rather than cut the run short the pace picked up. Probably not the smartest move with a session tomorrow but hopefully legs wont be too heavy

Day|Training|Distance|Pace|Time
Sunday|Easy run|14.68 miles|7.30 mile pace |1.50.14

Despite this being labeled an easy run it was anything but. Got out of work early and had choice of getting the run out of the way or getting something to eat and digest so by time I would have got out would have meant I would have been running into late hours of the night. So with 2 slices of toast and a bag of jellies all day in me I was out and away. The legs were heavy from the last few days and adjusting back to the higher mileage so pace was slow enough and as the run went on the hunger got worse and worse so I was pretty drained by 8 miles but laboure on. Thankfully I had company for about an hour of the run in the middle which helped alot

Total Weekly mileage: 69.98

TheRoadRunner wrote: »

Ah come on you gota round that up to 70 miles even an ~70

Only realised that it was that number when I checked the log otherwise would have jogged in the driveway. Will have to run 70.02 next week yo make up for it:D

Perkina3 wrote: »

Love the quote by the way!!

Have to throw in the odd one to keep people interested in the log:D

Day|Training|Distance|Pace|Time
Tuesday|Easy run|9.31 miles|7.15 mile pace |1.07.32

Despite being no more than 2 miles from it, today was my first time to train in Corkagh park. Its weird its about same distance from the other park i train in yet despite that it never crosses my mind to train there only for few people have mentioned it recently to me as an option so as i was in the area this morning so said i would do my run there. Have to say i like it as a park to train in and will be using it more often from now on to keep things fresh. Legs were a little heavy for the first few miles but began to freshen up as the run went on

TheRoadRunner wrote: »

yeah all the good looking runners train there I heard

Really? will most certainly be training there more often so:D Unless you are referring to Krusty? (I remember you mentioning you were married but I have never asked was it happily married, could make for some awkward conversation on our next run;))