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

12467…61

Comments

  • #152
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 7 Day 1

    PM: 9.5 miles in 59 min

    New runners today made me feel like i had an extra spring in my step so i was going a good pace so decided to floor it and put in a good solid run. was happy enough but will probably make the rest of the week harder but altogether i happy with how i have come back


  • #153
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 7 day 2

    AM: 30 min easy running

    PM: 2 mile warm up (uphill) 7x2min hills (Hell Fire Club) jog recovery 2 mile (downhill) cool down

    With the increase of the number of reps we were doing and the shortening of recovery i didnt know how this session was gonna go but thankfully i seem to be fully back to myself and felt comfortably strong doing them. The last one i managed to even keep uping the pace until i little lapse of concentration cost me a couple of seconds but managed to recover from it and finish the last one futher than i had for the previous 4 before it. All and all happywith how training has picked up where i left off


  • #154
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 7 Day 3

    AM: 30 min easy

    PM: 80 min easy

    my second run was only supposed to be 60-70 but due to miscommunication on where to meet the guys for the start of the run i did a little longer. Dont mind though as i missed my monday morning run so was good to make up for it a bit


  • #155
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 7 Day 4

    AM: 30 min easy

    Afternoon: Track work 3600m, 2 min recovery, 1200, 90 sec recovery, 400m, 1 min sec recovery, 800, 30 sec recovery

    Times: 13.05 4.12 1.14 2.38 1.13

    Due to the fact that i was working this evening i did this session very early and only had about 4 hours recovery so i scrapped the planned session and pulled this one out instead. Happy enough with a little bit faster work especially as first week back


  • #156
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 7 day 5

    Rest


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  • #157
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 7 day 6

    3x 1300m (Phoenix Park loop)
    4x 80m v.steep hill sprints

    Didnt manage to finish this session was just not feeling good at all maybe a sign that i was not quite ready to just jumpr straight back into full training straight after the little break


  • #158
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 7 day 7

    16.8 miles in 1.47.03

    This long run was a bit of a weird one body wasnt feeling great today so wasnt expecting much especially with pulling up in session yesterday.After about two mile i was going at a very steady pace(bout 10 to fifteen sec/mile quicker than usual). I was so confused as to how i could maintain this fast pace for first 8 mile despite not feeling like body was great. it was only once i started turning back towards home did i realise that there was a good wind which made the second half of the run hell. Slowed a small bit but still managed to maintain a steady pace so i was happy with it coming through race distance in about 1.26ish looking back now nothing wrong with that

    Total weekly mileage: 79


  • #159
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    ecoli wrote: »
    Week 7 day 6

    3x 1300m (Phoenix Park loop)
    4x 80m v.steep hill sprints

    Didnt manage to finish this session was just not feeling good at all maybe a sign that i was not quite ready to just jumpr straight back into full training straight after the little break

    First session back after a short break can be a killer, I did in them hill on sat but come sunday morning I was feeling great. I'd say you will get stronger day by day now, glad to hear the blood tests were clear. Are you been coached by the club or do you make your own plan?


  • #160
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Well me and my training partner devised our own plan but we have had two coaches look over it and approve what we are doing including one of the top coaches in Ireland. Its designed towards sub 75 for a half marathon at the end of Feb so i am not too worried still plenty of time yet that is why bad session at this stage not that crucial


  • #161
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 8 Day 2

    AM: 30 min easy running

    PM: 2 mile warm up (uphill) 7x2min hills (Hell Fire Club) jog recovery 2 mile (downhill) cool down

    this week there was a a great improvement on these hills my body seems to have adapted better to the recovery. While on the first one i equal distance achieved in my training session last week however it was the fact that i reamained strong throughout. Last week i had dropped back in distance durinig the middle reps and managed to claw my way back on the last two. This week I maintained consistent distance with the last one actually managing further than i have been since i increased the workload of this session. All together happy with how training going and am of the opinion that lastweek may have been adapting after coming back from the rest and easy week while the blood tests were being carried out


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  • #162
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 8 Day 3

    AM 30 min easy

    PM roughly 10.5 miles in 75 min easy pace


  • #163
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 8 Day 4

    AM 30 min easy

    PM 2 mile warm up 6x1 mile 90 sec recovery 2 mile cool down

    Times: 5.32, 5.25, 5.28, 5.32, 5.35 3.31(1k)

    tough session was completely wrecked and dejected on the last one so i only managed a k still last time i did miles on the track i was only able to do 3 at that pace and was tiring so this is a big improvement. While i am happy with the session i still want to puch myself further


  • #164
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 8 Day 5

    Rest


  • #165
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 8 Day 6

    1.5 mile warm up 5 mile tempo 1.5mile cooldown

    Time: 30.11 (6.02 min mile pace)

    The plan for this was anything under 32 min would be happy so needless to say that when i saw time i was happy. The first mile was a bit too fast as i didnt know where the mile markers were. It was only when training partner called it out did i realise. held back from then and the extra cushion was eroded on the 4th mile as there is a climb of about 150m of a hill on the course.


  • #166
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 8 Day 7

    Long run. 16.2 miles in 1hr 46 (6.50 mile pace roughly)

    At the start of the run i thought my legs felt terrible and was gonna be a struggle to last thankfully the loosened up over the first three four mile and the run was much more evenly paced compared to last week all in all i am happy with it


  • #167
    village runner
    Registered Users, Registered Users 2 Posts: 1,656 ✭✭✭village runner


    ecoli wrote: »
    Week 8 Day 4

    AM 30 min easy

    PM 2 mile warm up 6x1 mile 90 sec recovery 2 mile cool down

    Times: 5.32, 5.25, 5.28, 5.32, 5.35 3.31(1k)

    tough session was completely wrecked and dejected on the last one so i only managed a k still last time i did miles on the track i was only able to do 3 at that pace and was tiring so this is a big improvement. While i am happy with the session i still want to puch myself further


    Great session. Very impressive.


  • #168
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 9 day 1

    AM: 30 min v. easy

    Due to the fact that i am in work tonight and have a million and one things to do today decided to switch it up and have a recovery day today. My training philosophy allows for felxibility in what days you do what as long as i get the target runs and workouts for the week done at some stage. As long as i am not doing consectutive hard days i am not too worried about what days i do them. Race this week also so a rest day today might do me good allowing me to put in some quality sessions this week without fear of injury. Key is consistency regardless the straining you will nearly always see improvement if you get a good stint of uninterrupted training


  • #169
    limericklion
    Closed Accounts Posts: 61 ✭✭limericklion


    Are you running the road relays this weekend for UCD


  • #170
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    limericklion wrote: »
    Are you running the road relays this weekend for UCD

    I am indeed not sure on what team yet as i am still awaiting the release of the teams though most likely the B team


  • #171
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 7 day 2

    AM: 30 min easy running

    PM: 2 mile warm up (uphill) 7x2min hills (Hell Fire Club) jog recovery 2 mile (downhill) cool down

    Legs were tired today so i was expecting these not to go too well. First one good bit further what i have now established as a finishing landmark that i have been constantly in or around for these. Session went well as i had gained on average bout 2m-3m per rep on last year. 5th one was couple of metres short. On the last one i really went for it and decided to hunt down my training partner. Managed to stcik with him for about 45secs before feeling like i had just been shot and the gap quickly grew. In the end was still the furthest rep of the day so i still happy with how it went


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  • #172
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 9 Day 3

    AM 30 min easy
    PM 68 min slightly quicker than easy pace

    Legs felt less tight today and just generally better. Was suprised how easy the pace felt despite it being fairly quick compared to our usual easy runs however with the race at the weekend I wasnt too worried. Hard session tomorrow so hopefully legs will feel as good as i am training through this race its jus an obligation that comes with being a college runner still looking to take a bit of time off my 2 mile as i rarely get to run it


  • #173
    Sosa
    Registered Users, Registered Users 2 Posts: 3,209 ✭✭✭Sosa


    ecoli wrote: »
    still looking to take a bit of time off my 2 mile as i rarely get to run it

    I dont reply much to your thread ecoli but i always have a read,your training is impresive.

    You say your training for a half marathon.
    What time are you hoping for at that ?
    and,what are you looking for out of your 2m race at the w/e ?


  • #174
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Sosa wrote: »
    I dont reply much to your thread ecoli but i always have a read,your training is impresive.

    You say your training for a half marathon.
    What time are you hoping for at that ?
    and,what are you looking for out of your 2m race at the w/e ?

    All my training is designed towards doing sub 75. The half marathon is on the end of Febuary so still a while yet.
    Last year i managed 10.40 in this race and i have managed to do two at 11.20 pace in training with 2 min recovery in between a few weeks back so the target time is anything around 10.20 would be satisfactory


  • #175
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 9 Day 4

    AM 30 min easy
    PM 15 min warm up 2x(5x1k) 1 min recover with 4 min recovery between sets

    Target Time : 3.20

    Actual Times:3.22, 3.21, 3.19. 3.20, 3.21
    3.18, 3.17, 3.17, 3.17, 3.15

    The plan was to do these straight through without breaking them up into sets. The only problem with this was on the sixth one i had to pull out after 300m to throw up. I think that my lunch didnt agree with me. However once i got this out of me i jumped back in with training partner and proceeded and made up for the one i missed at the end. The one thing i noticed in the second half of these reps is that in the 1st lap i would lose roughly 5-10m but managed to reclaim this on each rep. I was happy with this as this showed a bit of a mental toughness that i thought i was starting to lose over recent weeks so roll on the race on Sat


  • #176
    h8 runnin
    Closed Accounts Posts: 10 ✭h8 runnin


    Just looking at your training i'd be surprised if you don’t break 75 for the half. keep it up. your long runs are impressive. do you have a Garmin to measure the distance?


  • #177
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    h8 runnin wrote: »
    Just looking at your training i'd be surprised if you don’t break 75 for the half. keep it up. your long runs are impressive. do you have a Garmin to measure the distance?

    I usually do my runs and use map my run after to deduce the distance and average pace etc. I find it to be accurate as i have measure known distances againts it and found it to be accurate


  • #178
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 9 Day 5


    PM 25 min v.easy

    No food all day and doing it on my break from work so needless to say this was agony never run on such an empty stomach but thankfully today was just getting the legs ticking over for the race tomorrow


  • #179
    Sosa
    Registered Users, Registered Users 2 Posts: 3,209 ✭✭✭Sosa


    Best of luck tomorrow


  • #180
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Thanks for that it is always nice to get encouragement and even criticism is well recieved about my training or racing plans if anyone would like to have some input. Also if people have questions of the training methods and what my principles are dont be afraid to ask. Looking to hopefully start coaching in the near future and go for my qualifications so explaining my training methods will be an aspect of that i would look to get some experience on and hopefully give people any insight i can


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  • #181
    limericklion
    Closed Accounts Posts: 61 ✭✭limericklion


    Im always curious about training programmes perhaps being one of the reasons the road relays discussion went off the topic. As you have indicated a willingness to discuss training philosophy if you dint mind what or who is it based upon and are there any athletes that you follow either nationally or internationally that have convinced you on your approach to training. Going on your training diary the development of your aerobic system seems to be your focus.


  • #182
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    limericklion wrote: »
    Im always curious about training programmes perhaps being one of the reasons the road relays discussion went off the topic. As you have indicated a willingness to discuss training philosophy if you dint mind what or who is it based upon and are there any athletes that you follow either nationally or internationally that have convinced you on your approach to training. Going on your training diary the development of your aerobic system seems to be your focus.

    Well the influences behind my training schedule are the principles of Lydiard essentially and Renato Canova. As you have suggested aerobic has been pretty much the focus of alot of my training at this stage. There are a few reasons for this.

    1. My goal race is a half marathon. Research shows that According to Glover, energy needs for marathon and half marathon distances are met 99% aerobically and 1% anaerobically. Even at 10K distances, energy is 97% aerobic. Given this i feel that Lydiard is on the right track with his idea of building a strong enough aerobic base to tackle a marathon.

    2. The fact that this goal race is not till Feb means i am still in the strength conditioning stage of my training as the time gets nearer i will be incorporating other forms of training (some anaerobic) in as the main goal is to peak perfectly in Feb.

    Reflecting on my times i find that while i have the speed at the shorter distances to keep up with some of my old training partners who have gone on to notable success in terms of their times both domestically and internationally, and the fact that my times at the likes of five mile i am relatively happy with, i feel that my 3k and 5k times dont really reflect my ability and i the sort of aerobic base and particular sessions i am doing with help to build this speed endurance to allow me to maintain these kinds of paces throughout a race in order to improve my performances


  • #183
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 9 day 6

    Intervarsity Road relays: 2 mile

    legs felt tired from the wek training io had put in but i didnt mind to much and i was pretty calm to be honest. I was on the fourth leg of the relay and by the time that i had started i was in a bit of no mans land with no one to near ahead or behind. Despite this i pushed hard enough in the first leg and was happy with how i was feeling. Second mile and as i didnt have a watch on me i had no idea what kind of pace i was going at. Didnt feel too bad so i assumed wasnt anything amazing.with 800 to go i began to see DCU people cheering and as i am UCD i knew thath this could only mean one thing; the DCU A team was coming barreling down on me and needless to say when i looked back i saw 20 m behind me. their last miler was chasing me down. He had caught up with me at 300m to go so i said to myself "hold on to him for as long as possible and try not to let him lap you. This guy is a low 1.50 800m runner so i knew he had me for a kick but i was feeling good so i went for it and was shocked to see that i was actually leaving him behind. Granted the fact that DCU were so far ahead of second he didnt have to push that hard like work was already done but i was still delighted with the kinda strength that i showed i have so all in all i was happy. The next day i got the official time 10.43. I was kinda gutted thought it was faster but lookinga t last years results it was two seconds faster and given that i was fully rested for the race no sessions that week, looking back now i am really happy with it.

    Finishing Time : 10.43


  • #184
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 9 Day 7.

    90 min easy

    Given i was racing yesterday (and a cheeky night out) was not in a great state for the run but i knew that i had to get something in so refused to look at the watch till i got home. Slower than my usually easy run prob back about 7.10 mile pace


  • #185
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 10 Day 1

    AM 30 min easy

    PM 60 min moderately steady

    Pace was nice and honest till the last ten min which saw horrific wind as we were coming up the final hill so the pace suffered (as well as us)


  • #186
    Racing Flat
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Racing Flat


    ecoli wrote: »
    Thanks for that it is always nice to get encouragement and even criticism is well recieved about my training or racing plans if anyone would like to have some input.

    Looking at your log and your race times I think you could be leaving a bit on the track - i.e. doing your sessions too hard, e.g. this session:
    ecoli wrote: »
    PM 15 min warm up 2x(5x1k) 1 min recover with 4 min recovery between sets

    Target Time : 3.20

    Actual Times:3.22, 3.21, 3.19. 3.20, 3.21
    3.18, 3.17, 3.17, 3.17, 3.15

    Based on your 2mile time of 10.43 (5.21 pace), you're essentially training at your 2mile race pace, AND FOR 10K at that pace, with only a minute recovery!!! Personally I think this is madness. I think if you wanted to do 10k of reps you should be down at about 5.40 pace, max, and maybe you'd be aswell do 5 x 2k.

    Or if you wanted to work more on speed you could have done only 5 x 1k at 5k pace - but more than that might be overkill. Also, did you only do this session a few days before the race? If so, I think the fast pace in training and the sessions being close together, not easing up before races is asking for trouble in terms of illness and not performing at your best.

    I remember a while back you or one of your training buddies doing 4 x 1k in 3mins - must be close enough to your 1mile race pace! I've run into trouble with this before and the explanation given was that training at such intensity lowers the pH of the body, eroding aerobic fitness. So I'd now favour doing longer slower intervals (up to a 10k max) with occasional faster sessions, but the faster sessions are limited to 5 to 6k with longer recoveries if needed.

    Best of luck with the half marathon training.


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  • #187
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Racing Flat wrote: »
    Looking at your log and your race times I think you could be leaving a bit on the track - i.e. doing your sessions too hard, e.g. this session:



    Based on your 2mile time of 10.43 (5.21 pace), you're essentially training at your 2mile race pace, AND FOR 10K at that pace, with only a minute recovery!!! Personally I think this is madness. I think if you wanted to do 10k of reps you should be down at about 5.40 pace, max, and maybe you'd be aswell do 5 x 2k.

    Or if you wanted to work more on speed you could have done only 5 x 1k at 5k pace - but more than that might be overkill. Also, did you only do this session a few days before the race? If so, I think the fast pace in training and the sessions being close together, not easing up before races is asking for trouble in terms of illness and not performing at your best.

    I remember a while back you or one of your training buddies doing 4 x 1k in 3mins - must be close enough to your 1mile race pace! I've run into trouble with this before and the explanation given was that training at such intensity lowers the pH of the body, eroding aerobic fitness. So I'd now favour doing longer slower intervals (up to a 10k max) with occasional faster sessions, but the faster sessions are limited to 5 to 6k with longer recoveries if needed.

    Best of luck with the half marathon training.

    Thanks for the input.
    First off though looking back through my logs many of my training sessions are based around 5.40 pace. Int my next session will be 3x3mile at this pace This was a session designed intentionally running at below race pace to give my body a chance to adapt to changes in pace within a race as they can be unpredictable and if your body cant adapt to slight pace changes it can ruin your chances at achieving your time. Having researched the target race there are many junior African runner who come over to race this half which are in around the 75 min mark or lower. One of the attritbutes of African running over the years has been to kill off competition not through better fitness but the ability to adapt to the change in pace.
    The fact that i did not ease up for this race was intentional. I have set out target races and the run on Saturday was not one of them it was an obligation to the college. This is to allow me to continue my training uninterrupted which can allow me to peak perfectly for the half marathon. The idea is to have your body constantly tired (not exhausted) so that come taper time i will be in top shape.
    Looking back on my training partners training log you are correct in the session he did however this was over 3 and a half months ago when he was targeting track season (which he PB ed in the 8 and 15) this was before he had begun his half marathion training over even his base building.
    In terms of the idea of the PH balance within the body leading to eroding of aerobic fitness i would have to disagree as this is still in fact an aerobic workout. An anaerobic workout takes up to 10 seconds to attain maximal ATP production and can be maintained for a maximum of 90 seconds after this performance is cannot be maintained due to the lactic acid accumulation. If you take these 1k s into account which were 3.20 s. the fact that they were maintained throughout indictates that these were in fact working the aerobic system. The fact that maximal oxygen uptake was achieved in each rep was the underlining determenant in the ability to perform at this level with the recovery bouts in between.


  • #188
    Racing Flat
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Racing Flat


    ecoli wrote: »
    Thanks for the input.
    First off though looking back through my logs many of my training sessions are based around 5.40 pace. Int my next session will be 3x3mile at this pace This was a session designed intentionally running at below race pace to give my body a chance to adapt to changes in pace within a race as they can be unpredictable and if your body cant adapt to slight pace changes it can ruin your chances at achieving your time. Having researched the target race there are many junior African runner who come over to race this half which are in around the 75 min mark or lower. One of the attritbutes of African running over the years has been to kill off competition not through better fitness but the ability to adapt to the change in pace.
    The fact that i did not ease up for this race was intentional. I have set out target races and the run on Saturday was not one of them it was an obligation to the college. This is to allow me to continue my training uninterrupted which can allow me to peak perfectly for the half marathon. The idea is to have your body constantly tired (not exhausted) so that come taper time i will be in top shape.
    Looking back on my training partners training log you are correct in the session he did however this was over 3 and a half months ago when he was targeting track season (which he PB ed in the 8 and 15) this was before he had begun his half marathion training over even his base building.
    In terms of the idea of the PH balance within the body leading to eroding of aerobic fitness i would have to disagree as this is still in fact an aerobic workout. An anaerobic workout takes up to 10 seconds to attain maximal ATP production and can be maintained for a maximum of 90 seconds after this performance is cannot be maintained due to the lactic acid accumulation. If you take these 1k s into account which were 3.20 s. the fact that they were maintained throughout indictates that these were in fact working the aerobic system. The fact that maximal oxygen uptake was achieved in each rep was the underlining determenant in the ability to perform at this level with the recovery bouts in between.

    Thanks for the explanation. But I still don't understand how doing 10k of intervals with only short recoveries at 2 mile race pace is not overkill, I'll have to read up some more.


  • #189
    h8 runnin
    Closed Accounts Posts: 10 ✭h8 runnin


    it does seem like your training too hard. looking back over your log i see you attempted a 3 x 2k at your 2mile race pace. this seems suicidal to me.


  • #190
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    h8 runnin wrote: »
    it does seem like your training too hard. looking back over your log i see you attempted a 3 x 2k at your 2mile race pace. this seems suicidal to me.

    I just want to clarify something. It seems that alot of people are interpretting the time i ran last weekend as my optimum 2 mile race pace. People need to realise that by the time i had come to that race i had already nearly clocked 60 miles that week and two hard sessions so you cannot take this race as being my two mile race pace. Particular training sessions do not make or break a training plan it is how they fit into the overall general outline. Yes i do some stuff at quicker than race pace but most of the training is conducted at HM race pace


  • #191
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 10 Day 2

    AM 30 min easy
    PM 2 mile warm up 10x400m with 1 min recovery 2 mile cool down

    Target Time: 70-72

    Actual times: 65, 67 ,69, 68, 73 ,69, 72, 69, 72, 70

    Due to work etc had to rearrange all my sessions this week.First Anaerobic workout in the best part of a year and made a rookie mistake went out way to fast on the first one which pretty much ruined the session. Was weird to feel the legs flooded with such lactic during a session been so long


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  • #192
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 10 Day 3

    PM 30 min easy

    Today was the easy day had to swap around days this week however as long as sessions arent done day after each other and i cover what i had intented i am okay with being flexible with my schedule


  • #193
    1500mrunner
    Closed Accounts Posts: 14 ✭1500mrunner


    ecoli wrote: »
    I just want to clarify something. It seems that alot of people are interpretting the time i ran last weekend as my optimum 2 mile race pace. People need to realise that by the time i had come to that race i had already nearly clocked 60 miles that week and two hard sessions so you cannot take this race as being my two mile race pace. Particular training sessions do not make or break a training plan it is how they fit into the overall general outline. Yes i do some stuff at quicker than race pace but most of the training is conducted at HM race pace


    Ok taking the last race out, what about your 5k time from October, its does seem that your sessions are of better quality then your racing. Im just backing what other people have already noticed.

    And your session tuesday totally confussses me why a guy who is training for a half in febuary is doing 400's in 65-69s off 1 min. It seems like that is middles distance training at its best and the rang in which your times are indicates that u really were hurting.

    Im mearly just asking not proding cause at the end of the day its your trainin and its your life.. Still think your on for a 75min half but maybe there is more there!


  • #194
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    1500mrunner wrote: »
    Ok taking the last race out, what about your 5k time from October, its does seem that your sessions are of better quality then your racing. Im just backing what other people have already noticed.

    And your session tuesday totally confussses me why a guy who is training for a half in febuary is doing 400's in 65-69s off 1 min. It seems like that is middles distance training at its best and the rang in which your times are indicates that u really were hurting.

    Im mearly just asking not proding cause at the end of the day its your trainin and its your life.. Still think your on for a 75min half but maybe there is more there!

    Well DJS just for clarification 65-69 was my training partners ranges not mine as i never mentioned 69 slowest as end of my ranges that was his.First off Half Marathon training is 99% aerobic meaning that while it is predominantly based around training this system one Anaerobic session very rarely can compliment a strong aerobic base. Granted these were slightly too fast.
    If you remember this was my first race fit since 2008 and the fact i went out in 4.41 for the first mile probably contributed to this. If i compare to last year i felt i was in best shape of my life and manage to achieve 11 second improvement in th same race despite dying i wouldnt view it as leaving everything on track. End of the day neither of these races were targets in the overall plan and the times were pretty much irrelevant despite both being quicker than same stage this time last year


  • #195
    Running Bing
    Registered Users, Registered Users 2 Posts: 3,841 ✭✭✭Running Bing


    I would'nt be in any sort of position to give advice to ecoli but Ill just give my opinion on the debate.

    I think different approaches work for different runners. I think their are plenty of runners out there who absolutely kill it day in day out and as a result run well.

    If ecoli is one of those guys, if he can do sessions like he is doing (which I admit are mad+damn impressive) and run at his best and set PB's then thats what he should keep doing.

    If the PB's dont come thats when you have to start questioning your approach.

    I came across this excellent article by one of the founders of the letsrun website...about how in college he would run ridiculous workouts and he never felt he ran well. After college he started taking a completely different approach, running really controlled workouts and he ran some incredibly impressive races.


    You might have read this one already ecoli but its well worth a read:

    http://www.letsrun.com/2006/collegesuck.php


  • #196
    1500mrunner
    Closed Accounts Posts: 14 ✭1500mrunner


    ecoli wrote: »
    Well DJS just for clarification 65-69 was my training partners ranges not mine as i never mentioned 69 slowest as end of my ranges that was his.

    Firstly Im not DJS, Secondly I was just highlighting the fast that 6 out of your 70 reps were under 70s seconds which was your goal time. Now im just unsure why a half marathon guy would be doing faster then 1500m race pace trainin in november when he wants to peak for feb. Thats all im saying I not sayin that I know alot into that distance training wise


  • #197
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    1500mrunner wrote: »
    Firstly Im not DJS, Secondly I was just highlighting the fast that 6 out of your 70 reps were under 70s seconds which was your goal time. Now im just unsure why a half marathon guy would be doing faster then 1500m race pace trainin in november when he wants to peak for feb. Thats all im saying I not sayin that I know alot into that distance training wise

    A bit of speed incorporated to work slightly on my anaerobic system once in a while does not erode the aerobic base i have and consulting one of my training partners who is well experienced at this distance . He has been very helpful between him and his coach who is a recognised coaching qualifications i have been given insight into the distance which i did not have before hand as I am also new to the distance. People may think my training is mad and they are entitled to it if that it was they feel but I think the main thing about any training programme is that the person who carries it out has faith in it which i do and that is why i dont mind defending it


  • #198
    TheRoadRunner
    Closed Accounts Posts: 3,983 ✭✭✭TheRoadRunner


    Hey Ecoli. When is your next race? One in which you will proerly rest/taper? Might help validate your training to posters who have questioned your methods. Personally I think you are overcooking (I've done it myself in the past ) but everyman to himself.


  • #199
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    TheRoadRunner wrote: »
    Hey Ecoli. When is your next race? One in which you will proerly rest/taper? Might help validate your training to posters who have questioned your methods. Personally I think you are overcooking (I've done it myself in the past ) but everyman to himself.

    The Aware 10k is a race which i will look to taper for and PB in and given all the negative attitudes towards this training i feel that breaking my PB (36.15) wont be enough so i am laying it out there showing my faith in my training in the target for this race will be very low 34


  • #200
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 10 Day 4

    AM 30 min easy

    PM 2mile warm up 1 x 3 mile 2 min recovery 1x1k 2 min recovery 1x2 mile 2 mile cool down

    With the adverse training conditions knew that this session was gonna be a long shot the wind cost us alot the goal was 5.40 pace but the wind really messed this up as i was at 5.50 pace for the first 3 mile in 17.28.
    On the 1 k the winds picked up even more and i knew that the session was over. On walking the 200m back to the start line i decided to take off the watch and turn it into a tempo session and ran as i felt keeping it comfortably fast similar to the effort i felt on the first long rep. Not too worried as i still got distance in and the effort was roughlu what it should be for this kind of session nothing to tough which may please some of my logs readers:D


  • #201
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Week 10 Day 5

    roughly 15 mile long run (V. Hilly Course)


    Hadnt done this route in a while and by the end of it i remembered why. Two of the lads i ran with despite feeling i was going faster left me two min behind them. I was in really struggling and thought i was running so slow it was only after the uphill part of the run finished (which is nearly an hour constant climb) that i realised why. Despite being left by training partners i was still five min faster after only an hour into the run and once the ground levelled off legs started feeling okay again so i pushed it on to catch up. While i didnt catch up the run was nearly 12 min faster than last time which is a good indication of my improvement in strength since then which was almost 6 weeks ago so altoghther i happy with it


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