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Krusty_Clown · 30-11-2008, 14:24

12 Mile sociable urban run this morning. Shankill, Foxrock, Deansgrange, and then followed the green belt back to Killiney, and up over Killiney Avenue. Paths were very icy, but it was a very pleasant run. Total for the week ~ 42 miles.

Krusty_Clown · 01-12-2008, 12:30

8 x 400m Intervals with 200 metre walk/jog on icy paths in Shanganagh Park.
Went very well. The rest day on Saturday (even if hungover!) was obviously very beneficial. Also did my HH Strength training in the right order this time (after my run). Average pace for the 400m reps - 3:32.

400m Reps times:
1:20/1:25/1:23/1:27/1:25/1:28/1:23/1:26
...as compare to last week:
1:33/1:30/1:31/1:30/1:29/1:29/1:30/1:33

MCOS · 01-12-2008, 12:41

Quote:

Originally Posted by Krusty_Clown

8 x 400m Intervals with 200 metre walk/jog on icy paths in Shanganagh Park.
Went very well. The rest day on Saturday (even if hungover!) was obviously very beneficial. Also did my HH Strength training in the right order this time (after my run). Average pace for the 400m reps - 3:32.

400m Reps times:
1:20/1:25/1:23/1:27/1:25/1:28/1:23/1:26
...as compare to last week:
1:33/1:30/1:31/1:30/1:29/1:29/1:30/1:33

Good work KC! I noticed a couple people doing these 8*400m sessions so I did one last week and it was tough. How long are your walking rests? I'm taking 75 secs between reps and I'm just wondering if its too short

Krusty_Clown · 01-12-2008, 12:55

Thanks MCOS. I was doing 200 metres rest, with 100m walk + 100m jog, so somewhere around 75-90 seconds.

Slogger Jogger · 01-12-2008, 19:17

Great split times KC. 1:20 for your 1st one! You were keen!
I'm very happy that the 12x400 interval for me was last week and not this week, so 6x400 doesn't sound so bad for this Thurs. I did them with a training partner which was great to be able to try keep pace with them and vice versa. We slow jogged for 60 secs between each repeat. The jog getting slower as we neared 12!

Krusty_Clown · 01-12-2008, 20:07

Thanks SJ! I never have a clue how fast I should be running these. Amadeus' training program suggests 5K pace, which seems a bit slow (closer to the pace I hope to run the race at). HH's advanced 10K program specifies mile pace (or 1500), so I went with closer to that pace.

Will definitely give these a go on the track at some stage. I reckon it'd be a lot easier when you don't have to contend with dogs, prams, ice, branches, zimmer frames, and doggy poos.

Did you do your 12x400m at mile pace?

Slogger Jogger · 01-12-2008, 21:15

I'm a bit like yourself in terms of judging pace. I don't have full stats for my last interval stint, as training partner did the garmin trick, but did 6 of the 400s in 1:21, 3 in 1:25, 1 in 1:27 and 1 in 1:30. Very happy with those. We were doing out and back runs in Shangannagh last week and I figure the higher figures where for the 'slightly' uphiller of the 2 runs.

MCOS · 01-12-2008, 21:41

I was choking after 8 reps, 12 is some serious punishment!

Krusty_Clown · 02-12-2008, 22:16

Seem to have picked up a chest infection, so instead of 3 easy miles, did 3 miles around Ikea at very easy pace (1mile/hour), followed by heavy lifting, and three hours of endurance training in the traffic back to Dublin. Hopefully normal service will resume tomorrow.

Krusty_Clown · 03-12-2008, 16:08

5 brisk miles doing a loop around Shankill and finishing in Shanganagh Park. Pushed a little too hard, but missed my run yesterday, and this is the last real run until the race on Saturday. Pace: 4:12/km - 33:51 (which betters my previous best 5 mile time by a minute and a half). Included some short hills too, to try and simulate the Aware 10K route.

Still off target for my planned race time (by 3 secs/km). But the training work is done. I stuck pretty zealously to the training plan, and worked harder in most cases. Still harbouring some chest infection.

Thursday: HH Strength training
Friday: 2 Miles easy.
Saturday: Race. Party.

Slogger Jogger · 03-12-2008, 19:49

You're done a good prep KC. Good luck at the weekend. I'll be resting up completely on Friday. But a race / party Saturday sounds good to me.

Krusty_Clown · 06-12-2008, 15:21

Finished in 40:30 (and could probably knock 10-15 seconds off that for the start), so a full minute ahead of my target. More detailed reprt to follow, once all the partying is done.

Sosa · 06-12-2008, 20:33

Well done krusty ...great time...enjoy the celebrations.

donothoponpop · 07-12-2008, 09:07

Great time Krusty, you must be thrilled with that run! You put in the training, and sure enough, got the result from it. There's no stopping you going sub40 on the back of this, well done.

Krusty_Clown · 07-12-2008, 14:40

Thanks guys. Just looked at Forerunner logs and my splits were:
4:15
4:07
4:03
4:03
3:56
3:51
3:56
3:58
4:23 (Khyber Road!)
3:38
...and a 5k split of 20:13/20:17.. So really happy with that.
Official time was 40:32 and finished in 82nd place.

Was planning on taking all of next week off, but already looking forward to my next run.. Addicted? Most definitely...

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30-11-2008, 14:24	#61
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,831 Adverts \| Friends	12 Mile sociable urban run this morning. Shankill, Foxrock, Deansgrange, and then followed the green belt back to Killiney, and up over Killiney Avenue. Paths were very icy, but it was a very pleasant run. Total for the week ~ 42 miles.

01-12-2008, 12:30	#62
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,831 Adverts \| Friends	8 x 400m Intervals with 200 metre walk/jog on icy paths in Shanganagh Park. Went very well. The rest day on Saturday (even if hungover!) was obviously very beneficial. Also did my HH Strength training in the right order this time (after my run). Average pace for the 400m reps - 3:32. 400m Reps times: 1:20/1:25/1:23/1:27/1:25/1:28/1:23/1:26 ...as compare to last week: 1:33/1:30/1:31/1:30/1:29/1:29/1:30/1:33

01-12-2008, 12:55	#64
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,831 Adverts \| Friends	Thanks MCOS. I was doing 200 metres rest, with 100m walk + 100m jog, so somewhere around 75-90 seconds.

01-12-2008, 19:17	#65
Slogger Jogger Registered User Join Date: May 2006 Location: In the hills, Annacurra, Co. Wicklow. Posts: 4,771 Adverts \| Friends	Great split times KC. 1:20 for your 1st one! You were keen! I'm very happy that the 12x400 interval for me was last week and not this week, so 6x400 doesn't sound so bad for this Thurs. I did them with a training partner which was great to be able to try keep pace with them and vice versa. We slow jogged for 60 secs between each repeat. The jog getting slower as we neared 12!

01-12-2008, 20:07	#66
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,831 Adverts \| Friends	Thanks SJ! I never have a clue how fast I should be running these. Amadeus' training program suggests 5K pace, which seems a bit slow (closer to the pace I hope to run the race at). HH's advanced 10K program specifies mile pace (or 1500), so I went with closer to that pace. Will definitely give these a go on the track at some stage. I reckon it'd be a lot easier when you don't have to contend with dogs, prams, ice, branches, zimmer frames, and doggy poos. Did you do your 12x400m at mile pace?

01-12-2008, 21:15	#67
Slogger Jogger Registered User Join Date: May 2006 Location: In the hills, Annacurra, Co. Wicklow. Posts: 4,771 Adverts \| Friends	I'm a bit like yourself in terms of judging pace. I don't have full stats for my last interval stint, as training partner did the garmin trick, but did 6 of the 400s in 1:21, 3 in 1:25, 1 in 1:27 and 1 in 1:30. Very happy with those. We were doing out and back runs in Shangannagh last week and I figure the higher figures where for the 'slightly' uphiller of the 2 runs.

01-12-2008, 21:41	#68
MCOS Registered User Join Date: Sep 2008 Location: Limerick Posts: 1,947 Adverts \| Friends	I was choking after 8 reps, 12 is some serious punishment!

02-12-2008, 22:16	#69
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,831 Adverts \| Friends	Seem to have picked up a chest infection, so instead of 3 easy miles, did 3 miles around Ikea at very easy pace (1mile/hour), followed by heavy lifting, and three hours of endurance training in the traffic back to Dublin. Hopefully normal service will resume tomorrow.

03-12-2008, 16:08	#70
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,831 Adverts \| Friends	5 brisk miles doing a loop around Shankill and finishing in Shanganagh Park. Pushed a little too hard, but missed my run yesterday, and this is the last real run until the race on Saturday. Pace: 4:12/km - 33:51 (which betters my previous best 5 mile time by a minute and a half). Included some short hills too, to try and simulate the Aware 10K route. Still off target for my planned race time (by 3 secs/km). But the training work is done. I stuck pretty zealously to the training plan, and worked harder in most cases. Still harbouring some chest infection. Thursday: HH Strength training Friday: 2 Miles easy. Saturday: Race. Party.

03-12-2008, 19:49	#71
Slogger Jogger Registered User Join Date: May 2006 Location: In the hills, Annacurra, Co. Wicklow. Posts: 4,771 Adverts \| Friends	You're done a good prep KC. Good luck at the weekend. I'll be resting up completely on Friday. But a race / party Saturday sounds good to me.

06-12-2008, 15:21	#72
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,831 Adverts \| Friends	Finished in 40:30 (and could probably knock 10-15 seconds off that for the start), so a full minute ahead of my target. More detailed reprt to follow, once all the partying is done.

06-12-2008, 20:33	#73
Sosa Registered User Join Date: Nov 2008 Location: Waterford Posts: 3,145 Adverts \| Friends	Well done krusty ...great time...enjoy the celebrations.

07-12-2008, 09:07	#74
donothoponpop Closed Account Join Date: Apr 2008 Posts: 4,532 Adverts \| Friends	Great time Krusty, you must be thrilled with that run! You put in the training, and sure enough, got the result from it. There's no stopping you going sub40 on the back of this, well done.

07-12-2008, 14:40	#75
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,831 Adverts \| Friends	Thanks guys. Just looked at Forerunner logs and my splits were: 4:15 4:07 4:03 4:03 3:56 3:51 3:56 3:58 4:23 (Khyber Road!) 3:38 ...and a 5k split of 20:13/20:17.. So really happy with that. Official time was 40:32 and finished in 82nd place. Was planning on taking all of next week off, but already looking forward to my next run.. Addicted? Most definitely...