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

24

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


    Thursday, 1 December – 8 miles; Avg 6:40min/mile; Avg HR 174

    Aim was to do 4 miles hard as part of this session. Started off with 2 easyish miles at 7:13 pace before hitting the accelerator – as usual I pushed it too hard:rolleyes::

    Mile 1 – 6:09
    Mile 2 – 6:05
    Mile 3 – 6:19

    I’d hit lactic at this stage and decided to go at a steady clip for the rest of the run - bit of a cop out not to do the 4th hard mile but I was starting to tie up bad. I reckon my lactic threshold pace is at around 6:20 pace so I'll need to work on that.


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


    Saturday, 3 December

    Kayak interval session - big crowd out from the club - I found it tough due to no paddling in the previous two weeks.


    Sunday, 4 December - 15 miles easyish; Avg 7:19min/mile; Avg HR 166

    Managed to eat only a banana for breakfast on my way to the Phoenix Park for this run. Kept the pace easyish and was fairly comfortable up until the last mile - I reckon I'd have wilted badly if I had to continue. It was very muddy underfoot so I was happy with the pace / heart rate. I felt wrecked for the rest of the day though - need to make sure I eat a decent breakfast the next time I do a long run.


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


    Tuesday, 6 December - 7 miles including 6 x 1km efforts with 90sec recovery jogs inbetween

    3km warm-up
    Km Pace
    1 3:45
    2 3:45
    3 3:35
    4 3:34
    5 3:33
    6 3:38
    1km warm-down

    This was a tough session. Wind and inclines made the times inconsistent but the effort was much the same throughout. My legs started going jellyish for the last one. Plan at the moment is to do the Aware 5-mile (late registration on Saturday morning) so it'll be easy sessions for the rest of the week:).


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


    Friday, 9 December - 7.15 miles easy; Avg 7:28min/mile; Avg HR 165

    Did this run at 7:30am - I can count on 3 fingers the number of times I've gotten up early for a training session. This run felt like the easiest run I've done in years so I was very surprised at my heart rate. For the first mile my average HR was 184 - maybe it's trying to tell me something about early morning sessions. Paths were icy - felt like I was running on the spot a few times. I probably ran longer than I should have given I'm racing tomorrow morning but after two days without training I need to keep focused on the main goal rather than sacrifice training for short term goals. Checked out the course for the Aware 5 mile - I'm not liking the look of it:rolleyes:


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


    Saturday, 10 December 2011 - Aware 5 mile race

    I just want to make this post and then blank the race from memory. Here's the splits:

    Mile
    1 5:43
    2 5:51
    3 6:07
    4 6:57
    5 6:15
    0.06 6:15

    Average 6:11 mins/ mile; 31:13 mins

    Long story short and putting aside all the other excuses, I blew it on the 3rd mile when I pushed it too hard up the hill. Before the race I knew this would be the hardest mile and thought once I'd gotten onto mile 4 I'd be home dry as it was flat from there to the finish. Which would have been the case if I didn't hit lactic on mile 3. Anyway during the 4th mile I stopped twice - I've only ever stopped in a race once before. Not a good feeling. I'd blown a gasket and it's hard to recover from that. Anyway, I'll use this performance as motivation to train harder, be more disciplined on pace and to make sure the same thing doesn't happen in Ballycotton.


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  • Registered Users Posts: 1,900 ✭✭✭Seres


    kaymin wrote: »
    Saturday, 10 December 2011 - Aware 5 mile race

    I just want to make this post and then blank the race from memory. Here's the splits:

    Mile
    1 5:43
    2 5:51
    3 6:07
    4 6:57
    5 6:15
    0.06 6:15

    Average 6:11 mins/ mile; 31:13 mins

    Dont wipe it from the memory sounds like a tough but good lesson . Well done on giving it a go . Pretty good performance considering you blew up and walked twice . You recouped really well after a bad fourth mile , many would have packed it in all together


  • Registered Users Posts: 469 ✭✭bart simpson


    hard luck kaymin, i didnt break 30 either, but that was a very hard race, the head wind and hills were coming against us at the same time! miles 3 and 4 were very hard


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


    Seres wrote: »
    Dont wipe it from the memory sounds like a tough but good lesson . Well done on giving it a go . Pretty good performance considering you blew up and walked twice . You recouped really well after a bad fourth mile , many would have packed it in all together
    hard luck kaymin, i didnt break 30 either, but that was a very hard race, the head wind and hills were coming against us at the same time! miles 3 and 4 were very hard

    Thanks Seres, Bart. It's no harm getting a kick at this stage when I still have plenty of time to do something about it. Roll on training next week :)


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


    Sunday, 11 December - 12km kayak

    Monday, 12 December - 10 miles; Avg 6:53 min/mile; Avg HR 171

    Nasty headwind for the first half of this run. Legs felt really heavy - I'm still recovering from Saturday it seems.


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


    Wednesday, 14 December - 9.5 miles with 4 x 1 mile @ RP with 90 sec jog inbetween

    2 mile easy - 7:19 min / mile

    Mile Avg HR
    1 6:10 169
    2 5:57 175
    3 6:02 178
    4 6:05 179

    3 miles easy - 7:22 min / mile

    I ran the efforts along the canal and, with no wind, it was perfect conditions. Made sure to keep the efforts at just below lactic - makes for a much more enjoyable session. Happy with the pace - I feel like I'm making some progress at last.


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


    Friday, 16 December - 10 miles; Avg 6:42 mins / mile; Avg HR: 168

    Ran this at a steady but comfortable pace. Didn't really have a plan for this run other than to go for 7 or more miles depending on how I felt.

    My max weekly mileage has been 33 miles and so, very few of my runs to date have been at a slow pace -my focus is on quality. I hope to run more often from January and get the weekly mileage upto 40 - 50 miles - time for some easy miles then.


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


    Saturday, 17 December - 15 mile LSR; Avg 7:32 mins / mile; Avg HR 158

    Did this run on grass / trails in the Phoenix Park. Had my work Christmas party last night so I didn't intend training today but when I woke to sunshine I decided I had to make the most of the conditions. As soon as I started the run though I knew I was tired and it was going to be a slog. Still, my heart rate continues to fall for the same pace so fitness is coming along.

    45 miles done this week - by far the most in about 15 months - will kayak tomorrow to give my legs some rest.


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


    Sunday, 18 December - 12km kayak

    Wednesday, 21 Decemmber - 7.5 miles easy; Avg 7:08 min / mile; Avg HR 162

    Work obligations got in the way of training on Monday and Tuesday. Easy run tonight to set me up for a tough interval session tomorrow


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


    Thursday, 22 December 2011 - 10 miles including 8 x 1k @ RP - 10s with 90 seconds rest between efforts

    Killer session, to put it mildly. Was a bit apprehensive going into this session as I wanted to do the efforts hard but I also wanted to make sure I finished all 8 of them. Here's how it turned out:

    2 miles w/up - 7:38 mins/mile

    Split Time Avg Pace Avg HR Max HR
    1 03:38.0 05:51 171 177
    2 03:33.4 05:43 178 183
    3 03:33.5 05:44 179 188
    4 03:36.8 05:49 182 187
    5 03:39.9 05:54 182 186
    6 03:46.7 06:05 182 186
    7 03:49.1 06:09 181 186
    8 03:41.1 05:56 180 185

    1.8 mile w/ down - 8 mins / mile

    Happy with how it panned out - it seemed no matter which way I ran the wind was against me and I was running up an incline - but that's just a reflection of how I was hurting. Felt like quitting after 6 but grinded out the last two by running within myself.


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


    Friday, 23 December - 8.16 miles easy; Avg 7:03 min / mile; Avg HR 162

    Ran this without looking at the watch and just focused on keeping my breathing easy throughout. My aim is to up the weekly mileage to 40 per week and maybe get it into the 50+ pw for a couple of weeks in Jan / Feb. Weighed myself for the first time since I started this programme - I've lost 5 or 6 kilo and now weight 75kg - not good when you're 6'4". I'll need to fit in a second dinner somehow:rolleyes:


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


    Saturday, 24 December - 9.3 miles including 5 x 1m @ RP off 90s jog recovery

    The wind was blowing a gale so I tried to pick a course such that the wind was hitting me from the side. First two miles were comfortable. On the third the wind was slightly against me and with a slight incline i had to work hard to maintain the pace. Changed the route for the 4th mile to give me a half mile stretch with the wind - slight cheat but it had to be done!

    Split Avg Pace Avg HR Max HR
    1 06:03.4 171 180
    2 05:50.0 175 179
    3 05:56.9 179 182
    4 06:02.0 178 182
    5 05:50.5 179 184

    35 miles for the week - bit on the low side. I really need to get into the high 40's consistently if I'm going to have a hope of achieving my goal.

    Rest day tomorrow. The annual canoe club St Stephen's Day run takes place on Monday - it's a 10 minute race cross country and pure torture. I've never won this before...maybe this will be my year!

    Happy Christmas to anyone reading:)!


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


    Monday, 26 December - 1.64 miles; 5:47 mins / mile

    This was the canoe club's annual Stephen's Day run held on fields and muddy tracks. 35 entrants this year - a record number.

    No formal start - just a polite go and off we went - was caught slightly unawares and found myself mid-field for the first 100 metres or so. After about 500m the serious racers got down to business. There were 5 of us bunched together and one lad was leading out the charge. Didn't expect the pace to be this fast - 5:43 per mile on a mucky surface and head wind. I started to think I'd be lucky to finish in the top 5. I settled down and concentrated on keeping a steady pace but at the same time not losing touch.

    Jumped over the low fence at about half way lying in 3rd place - the others had drifted off the back. This was where I planned to make my move - I needed to have built a good lead by the end of the next part of the course in order to win as I've a weak finish. The choice was to run on the grass or on a tarmac path down an avenue (both parallel to eachother) - getting to the tarmac path involved running an extra 7 metres or so but as I wasn't wearing spikes (I don't own a pair) I figured this was my best option. I fell a little behind as the two lads in front opted for the shorter but grassy trail. I started striding and gradually passed the two lads to take a 4 or 5 metre lead by the time the avenue ended and we had to take a sharp right turn back into a field. I thought I'd have built up a bigger gap. It was now a race between myself and another guy - the third placed guy fell off the pace down the avenue. But then I blundered - I ran beyond an open gate into the field and ended up having to clamber over a fence. Valuable seconds were lost. I managed to turn a 5 metre lead into a 15 metre deficit.

    At this stage there was only 2 minutes of racing left and I could feel victory slipping away. I tried to catch him but the best I could do was keep the distance between us constant. Fairly gutted. Finished 2nd, 8 seconds behind first place and 14 seconds ahead of third.

    Tuesday, 27 December - 16 miles LSR; Avg 7:16 mins / mile; Avg HR: 159

    Did this run on grassy trails along the canal. I ran with my brother for the first 10 miles at 7:30 min / mile pace - he was suffering with a cold so I didn't try pick up the pace. For the last 6 miles I upped the pace a little to an average of 6:50 min / mile. Felt comfortable throughout which makes a change from the previous LSRs.


  • Registered Users Posts: 11,394 ✭✭✭✭Timmaay


    10min cross country race, interesting, there are very few xc races under 6k for senior men!


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


    Timmaay wrote: »
    10min cross country race, interesting, there are very few xc races under 6k for senior men!

    I'd prefer 6km distance - I've better stamina than raw speed. The canoe club race isn't what you'd call a run of the mill cross country race - it's the one time in the year many of the canoe club members give their arms a rest and exercise their legs. It's a bit of a mickey mouse race though it also give the winner alot of bragging rights so the competition is fierce.

    Thursday, 29 December - 5 mile tempo @ RP + 10 - 20 secs; Avg 6:10 mins / mile; Avg HR: 176

    2 mile warm up

    Split Avg PaceAvg HR Max HR
    1 06:19 171 176
    2 05:54 173 179
    3 05:52 177 180
    4 06:13 181 183
    5 06:30 180 182

    Strong winds made this session very tough - kinda de-motivating to be running half the race distance at slower than RP and still find it so difficult. I hope it's not windy on race day:rolleyes:


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


    Friday, 30 December - 7.16 miles easy; Avg 6:59 min / mile; Avg HR 159

    I was tired for this run due to a combination of a late night and yesterday's session. Leg is giving me a bit of jip in the lower calve muscle area where my physio previously suspected I might have compartment syndrome. I'm going to postpone upping the weekly mileage out of fear of aggravating it further.


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  • Registered Users Posts: 1,656 ✭✭✭village runner


    you seem to be running fast every day ??? May aggrevate the injury.


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


    you seem to be running fast every day ??? May aggrevate the injury.

    Maybe though I understand compartment syndrome (if that's what I have) is mostly brought on by increased muscle size as a result of high mileage. I do seem to be running faster on my runs relative to most other loggers of similar standard but then my mileage is relatively low so I'm trying to make it all count. I generally do my runs in-line with what MacMillan recommends which is as follows (based on a 29 min 5 mile which I think I'm now capable of):

    Pace/Mi
    Recovery Jogs 8:01 to 8:31
    Long Runs 7:01 to 8:01
    Easy Runs 7:01 to 7:31

    Stamina Workouts
    Steady-State Runs 6:11 to 6:22
    Tempo Runs 5:55 to 6:11
    Tempo Intervals 5:50 to 6:03

    I don't really do recovery runs - I'd prefer just to go for a walk


  • Registered Users Posts: 711 ✭✭✭cwgatling


    For another look at paces, try http://www.runbayou.com/jackd.htm.

    For a 29:00 min 5 miler you'd be looking at 7:34 Easy pace. You're training well, best of luck in Ballycotton.


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


    Saturday, 31 December - 12km kayak - first kayak in a couple of weeks and I seem to have lost all of my upper body fitness. I crawled around the lake for this paddle:o.

    Sunday, 1 January - 6 x 1m @ RP off 90s jog recovery

    Felt very tired on the warm up - heart rate was averaging 168 for 7:45 min/mile pace - I considered just doing an easy run but battled the demons and decided to start the session and see how it went. Didn't feel good doing the efforts either so I aimed just to run within myself to get them done without concerning myself with the pace. Very relieved my leg didn't act up. Overall very happy with the session - I feel I'm improving each session and will take alot of confidence from hitting good times today despite not feeling great. I look forward to doing one of these interval training runs when it's not windy:rolleyes:.

    2.2 mile warm-up

    Mile Avg Pace Avg HR Max HR
    1 05:59 168 174
    2 05:49 169 175
    3 05:54 173 177
    4 06:02 175 179
    5 06:18 174 178
    6 05:39 174 180

    42 running miles for the week.


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


    Monday, 2 January - 20km kayak

    Tuesday, 3 January - 4 x 1m @ RP - 10s

    I hoped to do the efforts in an average of 5:45min/mile pace but the wind put paid to that and I ended up with an average 6:02 min/mile pace. Today's session is proof that you don't gain going with the wind what you lose going against the wind!

    2.5 mile warm-up

    Split Avg Pace Avg HR Max HR
    1 05:29 170 175
    2 06:46 174 177
    3 06:12 171 176
    4 05:42 172 177

    Total 9.12 miles @ average of 6:52min / mile


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


    Wednesday, 4 January - 8.15 miles easy; Avg 7:18 min / mile; Avg HR 151

    Legs were a little heavy for this. Tough Session tomorrow - 5 x 2kms at RP.


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


    Friday, 6 January - 5 x 2km at RP with 90 seconds rest

    Very unmotivated for this session. I'd have postponed it til tomorrow except that I hadn't run yesterday either. Stomach was in turmoil for the last couple of efforts. Felt fairly siht throughout. Not one of my better sessions.

    Split Time Dist (km) Avg Pace Avg HR Max HR
    1 07:38.9 2 06:09 174 178
    2 07:37.0 2 06:08 177 180
    3 07:20.5 2 05:54 176 182
    4 07:18.8 2 05:53 177 181
    5 07:32.5 2 06:04 174 181


  • Registered Users Posts: 469 ✭✭bart simpson


    kaymin wrote: »
    Friday, 6 January - 5 x 2km at RP with 90 seconds rest

    Very unmotivated for this session. I'd have postponed it til tomorrow except that I hadn't run yesterday either. Stomach was in turmoil for the last couple of efforts. Felt fairly siht throughout. Not one of my better sessions.

    Split Time Dist (km) Avg Pace Avg HR Max HR
    1 07:38.9 2 06:09 174 178
    2 07:37.0 2 06:08 177 180
    3 07:20.5 2 05:54 176 182
    4 07:18.8 2 05:53 177 181
    5 07:32.5 2 06:04 174 181

    thats a great session!, id be very happy with that if i could get that, 90 seconds is not a lot of rest time!


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


    thats a great session!, id be very happy with that if i could get that, 90 seconds is not a lot of rest time!

    Cheers - the times aren't too bad - it's more an issue of how I felt - I'm hoping to get to a stage where running 6 minute miles during these sessions is reasonably comfortable. I wasn't comfortable at that pace for the session yesterday. Realistically i need to be running 5:52/3 per mile in Ballycotton if I'm going to come in the top 100. I am hopeful though - I'm running faster in training than I've ever run before.


    Saturday, 7 January 2012 - 11 mile LSR; Avg 7:35 min / mile; Avg HR 156, muddy trails / grass

    LSR today....it was slow but it wasn't very long. Hamstring on my left leg felt tight and just got tighter as the miles passed. A 30 second stretch didn't do the job so I decided to cut the run short rather than risk an injury. Probably not the wisest decision to do a LSR after a hard session anyway but I'm keen to get the mileage up a bit. I'm unlikely to run tomorrow so that's 39 miles for the week - consistent with the last 3 weeks.


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  • Registered Users Posts: 469 ✭✭bart simpson


    kaymin wrote: »
    Cheers - the times aren't too bad - it's more an issue of how I felt - I'm hoping to get to a stage where running 6 minute miles during these sessions is reasonably comfortable. I wasn't comfortable at that pace for the session yesterday. Realistically i need to be running 5:52/3 per mile in Ballycotton if I'm going to come in the top 100. I am hopeful though - I'm running faster in training than I've ever run before.


    Saturday, 7 January 2012 - 11 mile LSR; Avg 7:35 min / mile; Avg HR 156, muddy trails / grass

    LSR today....it was slow but it wasn't very long. Hamstring on my left leg felt tight and just got tighter as the miles passed. A 30 second stretch didn't do the job so I decided to cut the run short rather than risk an injury. Probably not the wisest decision to do a LSR after a hard session anyway but I'm keen to get the mileage up a bit. I'm unlikely to run tomorrow so that's 39 miles for the week - consistent with the last 3 weeks.
    your training is going great, and the easy taper week before ballycotton will make the effort of 5:52/3 a lot easier, the t-shirt makes the challange a bit harder, im just going for sub 60.....il be really jealous if you get one:D


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