Getting the times down.

cwgatling · 23-09-2010 4:24pm #1

Thought I may as well start a log here to stop me slacking off! I hope to go sub 40 for 10k, sub 1.30 for HM in the next 6 months or so. That's over a minute off both my current PBs.

Mon - 7.25 at 7:20
Tues - 4 at 7:20
Wed - rest
Thur - 1 mile warmup then 10x 800m at 3:05

cwgatling · 24-09-2010 3:36pm

Fri - 12 at 7:35. Great running weather.

Wanted to get something resembling a long run in this week. I won't be doing one on Sunday because of the Rathfarnam race.

dna_leri · 25-09-2010 9:38am

what's your usual easy run pace?

cwgatling · 25-09-2010 6:21pm

For a long run I usually go about 8 min/mile. Maybe a bit below that.

Easy 3 today at 7.25. Threw in a few strides. I love this time of year: cool, dry and breezy. It's a pleasure to run in this weather.

cwgatling · 26-09-2010 12:39pm

Great race in Rathfarnam this morning. It is one fast course. Sub 19 for me, which is a PB.
Did 4 at 7:50 pace as a warm down.

cwgatling · 28-09-2010 9:34pm

Lovely rest day yesterday. I did feel like doing a few miles, but lower back has been a bit sore so I left it.

Today was a 2.25 mile warm up at 7.53 then 6x 1 mile. First 4 at 6:25, then 1 at 6:15, then one at 5:55.
2.25 miles cool down at very easy pace (8:20).

The guy I was running with ran a sub 3 marathon on Sunday and even still this was a breeze for him!

cwgatling · 29-09-2010 4:15pm

6 miles at 7:28 pace this morning. Felt like I was running in treacle. From .5 of a mile out, I was dying to turn back

It was supposed to be sub 7:20 pace, but I just couldn't manage it.

More speedwork planned for tomorrow.

cwgatling · 30-09-2010 8:32pm

Another nice night for a run. 3.25 mile warm up at 7:45 followed by 6x 1 mile at 6:15. 1:20 recovery.

2 mile cool down at 8:30. Day off work (and running) tomorrow, so a few drinks are on the cards for tonight

cwgatling · 02-10-2010 5:03pm

5 miles at 7:20 today. I lost 10 seconds going up the hill on Foster Avenue, but made them up on the way back.

Definitely have to get a few hill repeats going at some stage.

cwgatling · 03-10-2010 2:44pm

15 miles at 7:55 min/mile. It works out at barely under 2 hours. I didn't wake up until mile 8, but after that it was easy enough.

cwgatling · 05-10-2010 2:37pm

10 800s today. I went out with the best of intentions at 3:00 but by the end it was closer to 3:05.

Just under 10 miles for the day. Half-thinking of doing the Waterford Half

tunguska · 05-10-2010 6:49pm

Are you doing the Dublin marathon Paddy? What training plan are you working off? You should take a look at daniels if you havent already.

cwgatling · 05-10-2010 7:21pm

Howya Eoin - I'm not doing it this year. Are you?

I reckoned it would make more sense to get my other times down a bit first. Also, I plain just haven't done the miles. Only getting into 40mpw for the last few weeks. It was around the 30mpw mark before that.

I have the Daniels book. Some great stuff in there but a lot to digest. No plan as such at the mo for me. I'm just getting used to intervals and trying to get in decent mileage. Comments/criticism welcome

Really enjoying things down at the club - cheers man.

cwgatling · 07-10-2010 6:25am

6 miles yesterday. The first and last one were at 7:35. Middle 4 at 7:00. Brilliant weather again.

cwgatling · 08-10-2010 2:09pm

More intervals last night. 3 miles warmup, then 7x 800 at 3:10. We did a 2 mile at 12:15 to finish off. Around 10 miles in total for the night.

Having a rest day today, but I'll get a few in tomorrow which should see me at ~45 miles for the week.

cwgatling · 11-10-2010 1:10pm

Sat - 5 miles at 7:30
Sun - 16.75 miles at 8:00

cwgatling · 12-10-2010 9:50pm

Beautiful night. 3 mile warmup then 5 miles w/ fartlek. About a mile to cool down. My garmin's battery was dead, so I'm not sure about the pace. The fast bits felt like my 5k pace (~6:00/mile).

Nikes bit the dust this evening (upper tore away from the sole) and they have stopped making that particular model :mad:

cwgatling · 14-10-2010 4:08pm

I'm in 2 minds about training tonight. Took yesterday off because I've been feeling under the weather with a bit of a sore throat and a dry cough. I'm no better today but I'd say I'd manage the session ok. It might do me good.

cwgatling · 21-10-2010 3:38pm

So I didn't do that session after. I was late leaving work. Ended up with a chest infection, so today is my first day back.

6 miles at 7:45. I expected it to be tough after over a week off and it was. New shoes in the mix too. I'm not liking these new ones. Hamstrings are really tight. I'm still not 100% but I will get back slowly and hopefully next week will be a full running week.

cwgatling · 22-10-2010 5:24pm

4 at 7:00 pace during lunch break. Feeling a bit better. I'll chance 5 or 6 tomorrow and start the week with a patented SLSSR (semi-long, super-slow run) on Sunday

cwgatling · 24-10-2010 11:03pm

Sat - 5 miles at 7:20
Sun - 13.1 at 7:50

Nice run today even though I wasn't looking forward to it.

Hope this weather holds up for everyone tomorrow. Best of luck - hope ye all run out of your skins.

cwgatling · 29-10-2010 6:30pm

Tues - 5 @ 7:10
Thurs - 7 @ 7:11
Fri - 6 @ 7:10

Should hit 35 for the week and hoping to get back to some speedwork for next week.

cwgatling · 30-10-2010 8:12pm

4.25 miles. First 2 at 6:35, last 2 at 7:00. Didn't get to warm up as I had to be back to work so time was tight. I'm going to target a race soon and get stuck into a plan.

cwgatling · 01-11-2010 8:05pm

16 @ 7:53. It's wild weather out there! Enjoyed this run (after the first 5 windy, uphill miles). A nice tailwind gave me a 7:18 mile 14.

Signed up for the Kildare marathon. It's on next May. I did a 10k organised by these guys and it was brilliant. Hopefully I will hit 39:59 (10k) and 1:29:59 (half marathon) before this race. I have 6 months, so there is no excuse...

'cept maybe bad weather, laziness, work, the girlfriend, the pub...

cwgatling · 02-11-2010 11:34pm

3 miles warm up 8mm, 7x 800 at 3:10, 2 miles warm down. Rough weather again.

cwgatling · 04-11-2010 4:44pm

Saw in interesting run in jfh's Waterford Half log and said I would give it a blast. I only had time for 6 miles so the plan was 8:00, 7:30, 7:00, 6:30, 7:00, 8:00.
It worked out at 7:38, 7:30, 7:03, 6:34, 6:57, 7:47.

Generally, I think I run my slow miles too fast and my fast miles too slow. Gonna keep an eye on that.

cwgatling · 10-11-2010 3:28pm

Last night: 3 mile warm up, 8x 800s at 3:10, 2 mile warm down.
This morning : Handy 4.25 at 7:35. Lovely day.

cwgatling · 11-11-2010 10:33pm

Great run this evening. 8.5 miles at 7:45 average pace. There were 2 miles directly into the wind - along the Firhouse Road. It felt like tempo effort, even though it was a minute off tempo pace.

I was training with a really good runner from the club - no way I would have done it by myself!

cwgatling · 13-11-2010 6:16pm

2 at 8:00, 3 tempo (6:42, 6:58, 6:40), 2 at 7:25.

I had to stop for traffic in all of those tempo miles, which was a real pain. The 2nd one was uphill most of the way. I have a different route planned for my next tempo. Hoping for closer to 6:30 pace.

cwgatling · 14-11-2010 5:53pm

5 at 7:00 and 1 cooldown (7:50). Weather has taken a turn for the better. LSR tomorrow morning if I can drag my ass out of bed.

cwgatling · 15-11-2010 3:32pm

12.25 miles at 8:00.

This was a real battle. Barely enjoyed any of it, even though the weather was great. No zip in the legs at all and a persistent stiffness in my right hip. I might have to get this looked at. It's like a tendon or something is rubbing along the outside bone of my hip. I would have gone to 13 or 14 if it had gone away.

On the upside, no traffic except for a bullock and a flock of sheep! And I saw a dipper in the river.

cwgatling · 17-11-2010 4:16pm

5 miles at 7:20 during lunch. Hip was ok until mile 3. Hard to know what to do. I'll have a better idea after tomorrow's run hopefully.

cwgatling · 22-11-2010 9:38pm

Thur - 9.25 miles at 8:00.
Sat - 6 miles: 1 at 8:00, 1 at 6:18, 1 at 6:25, 2 at 7:40.
Sun - 15.25 at 8:00.

cwgatling · 23-11-2010 11:02pm

3 miles warm up followed by 10x 400 at 1:25. 2 miles cool down.

cwgatling · 24-11-2010 5:26pm

5.25 miles. I kept the 5 at just under the 7:00 mark, then a short cooldown.

I got a wave from another guy out running; he must've been at least 80. Great thing to see. If I ever get to that age I'd love to be able to get a few miles in!

cwgatling · 25-11-2010 11:11pm

3 miles warm up at 8:00.
8x 400m at 1:20
2 miles warm down.

I enjoyed those 400s and definitely had 1 or 2 more in the tank. It would be great to eventually extend that pace out to 800m and miles.

Hip pain is almost gone. I'll see how the long run goes on Sunday. If it's still there at all, I will get physio.

cwgatling · 29-11-2010 6:33pm

First run in a while, things got in the way of training.

Went for the screws in the shoes approach and got in 5.25 miles at 7:40 avg. That includes 2 breaks: one to return snowball fire at a bunch of teenagers and one to push a car up a hill.

neilc · 29-11-2010 8:00pm

Some great running there Paddy. Best of luck with the goals for 2011.
Neil

cwgatling · 29-11-2010 8:50pm

Thanks a mill Neil. Haven't broken any land speed records yet but I'll keep plugging away

Same to you, will keep an eye on your log.

cwgatling · 30-11-2010 4:13pm

6.25 at 7:53. Soft and slushy out there. Running in this weather is a bit of craic, but I'll be damned if I can get any quality training done.

tunguska · 30-11-2010 6:44pm

cwgatling wrote: »

6.25 at 7:53. Soft and slushy out there. Running in this weather is a bit of craic, but I'll be damned if I can get any quality training done.

Treadmill time Paddy. You wont get any kind of quality sessions in while its like that outside. JD has some great treadmill sessions in his book, Ive been doing them myself and theyre as good(if not better)than what you'd do outdoors.

cwgatling · 11-12-2010 8:07pm

Sound advice! Miserable conditions underfoot for the last while.

Training has been sparse. A few 5-6 milers in the snow and 2 good treadmill sessions. 1 of 7 miles at 6:50 average and 1 today like this:
10 min warm up
5x 5 min hard at 6% grade with 4 min easy at 1% recovery. The hour flew.

cwgatling · 14-12-2010 9:18pm

Yesterday - 7 mins warmup, 15 mins tempo, 7 min cool down. On the treadmill.

Tonight - 6x 800 at 3:05. 2 mile cooldown. No warmup because I got there late.

cwgatling · 28-12-2010 8:24pm

Right, shocking lack of training due to snow, house move and another chest infection. Only recent runs of note have been a few tempo sessions on the treadmill (6:30, 6:15, 6:00 miles for the tempo bits) and a 10 miler on the roads at 7:35.

2011 goals - 5k: 18:30, 10k: 40, half: 1:30, full: 3:15
Hopefully all in the first 6 months.

Best of luck to all in the New Year!

cwgatling · 30-12-2010 7:42am

7.5 at 7:50 last night.

This honestly felt like 7:20 pace. I tried to push it to 7:30 but it wouldn't happen. Weak as a kitten these days :rolleyes:

cwgatling · 05-01-2011 3:43pm

Starting to get back into the swing of it.

Sun: 5 @7:20
Mon: 7.5@8:40
Tues: 7.5@7:35

I hope to start P&D's 18-55 marathon plan next week. The first run has a 4 mile @7:00 sandwiched between 2x 2miles easy. It is scaring the bejaysus out of me.

cwgatling · 06-01-2011 11:08pm

8.5 miles at 8:10, warmup and cooldown included. Nice handy run around Tymon Park in the dark.

cwgatling · 09-01-2011 6:35pm

12.8 miles at 8:15. I wanted to do this at 7:40 pace, but the path around the reservoir was like a skating rink. I should have gone somewhere else. Splits all over the shop, from 7:06 to 9:57. There were a few Torville and Dean moments, but luckily I didn't fall.

jacquib · 09-01-2011 9:42pm

cwgatling wrote: »

Thought I may as well start a log here to stop me slacking off! I hope to go sub 40 for 10k, sub 1.30 for HM in the next 6 months or so. That's over a minute off both my current PBs.

Mon - 7.25 at 7:20
Tues - 4 at 7:20
Wed - rest
Thur - 1 mile warmup then 10x 800m at 3:05

Im hopin 2 do a sub 40 4 10k & sub 1.30 4 HM as well dis yr. Previous best 4 10k is 40.21 & 4 HM is 1.31.08. R u followin a certain programme? If so can u let me know

cwgatling · 09-01-2011 11:05pm

Good stuff. Your times are faster than mine. I'm not following a specific programme for those distances, but I am hoping that the marathon training will do the job.

To be honest, until last Autumn, my training was all over the shop. I am going to do the 18-55 marathon plan and I figure that the bit of discipline, long runs etc will be enough to shave off a few minutes.

That said, looking back now, I can't see how I ever ran 7:00/mile for 13.1 :rolleyes:

Best of luck - if you want details of that marathon plan, let me know.

cwgatling · 10-01-2011 8:46pm

4 @ 7:30 and a last one at 8:00. Lots of people out running and walking tonight - good to see.