| 17-02-2012, 01:09 | #181 | |
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| 17-02-2012, 01:45 | #182 | |
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Sat 18th 3 x3 Sun easy Mon easy Tues 21st or Wed 22nd will two days recovery be enough to do 3 x 3 again  ... i dunno maybe wednesday? what do you think?Thurs easy Fri easy Sat 8 mile tempo.....this will be about 11 mile so will be the last long run also? |
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| 17-02-2012, 02:32 | #183 | ||
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Sat 3x3 Tues 8m Fri 3x3 |
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| 18-02-2012, 18:11 | #184 |
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Friday 17th Feb
6 mile @ recovery with 6 x 100m strides 1 hour foam rolling and stretching Saturday 18th Feb 14 mile with 3 x 3mile @ RP with 3 minutes recovery 1.5 mile WU 18:30 18:21 18:31* 3 mile CD * this split might have being a bit faster, wasnt paying attention and the watch started the lap before i did. This was a tough one, the conditions were terrible for it, very gusty and even some hail blowing into my face, but thankfully I missed the worst of the hail as the sky opened up with it just as I finished. I think I can get a sub 61 for ballycotton. no going out tonight i need to recovery for the 8 mile tempo on tuesday...training id pretty intense now with these sessions coming thick and fast. |
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| 18-02-2012, 18:23 | #185 |
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good running there. sounds like a tough session. think you def get under 61.
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| 21-02-2012, 00:19 | #186 | |
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I think you've got the training done now for sub 60. If I had your sessions done I'd be confident of getting it once I didn't go out too fast. I'll be hoping you get it, but I suppose conditions on day etc. come in to play. I'm sure the 8m tempo tomorrow will go fine, about 6:20 pace would be grand, if you're feeling good, you might drift to 6:10 and faster by the end, but 6:20-6:30 and you're still well on target anyway. I'd drop the Friday session from 3x3m to 2x3m. You've the work done now, be confident in that, just use the last session to fine tune the pacing and effort levels. Next week take it very handy, maybe: Friday 2x3m @ 10m pace Sat 40mins easy Sun 50mins easy Mon 60mins easy with 4 x 20s strides at end Tues 4x1k @ 3:38/km; 4 x 200m @ 5:20/mile pace (40s each) Wed 50mins easy Thurs Rest Fri 40mins easy Sat 20-30mins easy with 4 x 20s strides On race day, you don't want to be faster than 6:00 at mile 1 or 12:00 at mile 2 even though they are downhill. Let people fly past you. Should feel too easy at this stage. So you'll be putting in about 6:10 effort for those 2. Keep at 6:00 pace till mile 4, then you start to notice the effort a bit. You'll still be steady, not laboured, it's just there's a bit of a drag on 5th mile (I always find that one the hardest) and it's often into a wind aswell. 30:10 at halfway is fine. No faster than 29:50. 6th mile is fast, enjoy that. After 6 you start to work. it's only now that it should start to feel hard, just keep working away, at mile 8 you have to really dig in and just kick on for home. The hill on the 9th mile should take no more than 10-20s out of you if the training is done (it is) and you get the pacing right. This is where doing a 5:40 first mile thinking you're taking advantage of the downhill will get anyone back. Last mile is fast, just keep pushing and pushing all the way. Take it home! |
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| 22-02-2012, 00:02 | #187 |
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Sunday 19th Feb
7 mile @ 8:49 1 hour foam rolling/flex Monday 20th Feb 6 mile @ 8:10 1 hour core strength/flex Tuesday 21st Feb ok this was not a great day for me  i have being thinking for a while that my traiining has being pointing me to about 60:30 if things went well for me, its a right head buster to think that i could be just out of reach of my target by a few seconds a mile, so last week i got a great idea(or so i thought) what about caffine!!!? if i could i could improve my performance by 1 or 2 % it would make all the difference! so i said il try it out today in the session, went down the town to look for some caffine pills but couldnt find any, ah sure "red bull will do the job" i thought to myself "sure i often had it with vodka on a night out and it was grand" I went into superquinn and bought 4, when i got home i put two in a pint glass stirred the fizz out and chucked it back, bout 50 minutes later i was wired to the moon and was thinking to myself "this stuff is great...tis like rocket fuel" id say i looked like i was on speed! went to do my session, did a 1.5 mile warm up and then started into my 8 mile tempo which i wanted to do at 6:20, first mile went okay but wasnt moving great, second mile is where i started to feel iffy, the belly and bowel began to rumble, i had a feeling i knew what was coming down the line but i said to myself "thats only an excuse to get out of the session ..keep going it will be grand in a mile or two" The third mile i felt a great need to fart but was afraid to! very afraid!....into the 4th mile i knew i had a choice ...my session or my dignity! I was tempted to jump behind the hedge but with the good rarin on me i jumped into the car and got back home to armitige shanks just in time. At least now i know i am caffine sensitive, i will stay well clear of it from now on, so its a good thing really, i wonder did some of the times i took coffee before some races affect my performance in a negative way, The only thing that went faster in my body with it was my digestive system anyway. I went out 3 hours later when i had recovered a bit and did 10 mile with 7 at tempo pace so all was not lost.1.5 mile WU 6:24 6:21 6:33 4:49 (0.75 mile @6:24p) 3 hour recovery 1.5 mile warm up 6:21 6:30 6:26 6:29 6:21 6:31 6:28 1.5 mile cool down * 15.25 mile for the day *i got home before the cool down so decided to do the cool down with the pet dog, a little westie, i wasnt sure if he would be able to run for a mile and a half but he did it no bother, he even beat me in a sprint finish! The legs are pretty tired now and id say they will be on friday too, a lot of sub 6:30 miles done in Feb, i hope the last week taper will give me a good boost...il need it. Thanks for your vote of confidence Larry, il need to work on my own confidence but i will give it my all anyway, if its good enough i dont know, but i have improved a great deal with the training, my tempo today was the pace i was racing ballycotton at last year and i ran well last year so i have come along a good bit in the year. |
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| 23-02-2012, 21:20 | #188 |
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O you should have stopped in the hedge!!! village runner would have been proud of you............. i have used the high 5 gels + (they have caffeine in them) i found them good for marathons etc...but you wont need a gel for 10m race.. prob see you in BC on the day.
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| 24-02-2012, 23:00 | #189 |
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Wednesday 22nd Feb
4 mile recover run legs felt the most tired since after the marathon and i felt a niggle in my right knee so i cut this one short and decided to have a complete rest day thursday Friday 24th Feb I was in two minds to do this session or not, as i was kinda a bit worried about the knee, i decided to go out and if i felt any pain at all id just go home, I didnt feel any pain so the session went okay however i could feel the combined fatigue in the legs of the last few sessions and i dont think i would have being able for a 3 x 3 session tonight. glad to get all the big sessions out of the way. 11.8 mile with 2 x 3 @RP 18:39 18:31 |
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| 25-02-2012, 01:58 | #190 | |
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| 02-03-2012, 13:52 | #191 |
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Saturday 25th Feb
5 mile recovery Sunday 26th Feb 5 mile recovery Monday 27th Feb 7 mile recovery 1 hour flex/strength Tuesday 28th Feb 5 mile with 4 x 1k @ 16.6 90 sec recovery 0.5% incline, did the last 500m @ 18km/hr. I didnt do any strides after this because of a niggle in my right knee. Wednesday 29th Feb 5 mile recovery, again no strides, just minding the knee. its fine now i think. 1 hour strength/flex Thursday 30th Feb Rest day Rub out from physio, most painful yet, he had me screaming in agony, i think hes sadistic  90 min hot yoga |
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| 03-03-2012, 19:58 | #192 |
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Good Luck tomorrow Bart, the trainings done now and you're in super shape so go for it.
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| 05-03-2012, 16:17 | #193 |
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Sunday 4th March
Ballycotton 10 mile race 5:59 6:02 6:04 6:07 6:14 6:02 5:55 5:55 6:09 5:55 0:23 Watch 1:00:46, Finish 1:00:56 Chip 1:00:52, maybe i stopped before the timing gantry i dunno. Pace ~6:05 Place 117th So no ballycotton sub 60 for me this year, im not too disappointed as its a 70 second PB in the space of a month, and good bit faster than last years time of 64:11. overall the race went well enough, i found myself isolated a good few times running into the wind which was a pain, it was great to have it on the way back in. the training for this race went really well and taking on the sub 60 challenge did improve me a lot. before i started training i had never done sub 18 for 3 mile but now i could do that quite easily. and I did a sub 30 5 mile time trail along the way Il do mallow on the 19th and id hope to take 30 sec off my new PB there, and who knows if i get a bit of luck maybe even a sub 60 Thanks to Larry for the words of wisdom  , the program definately gave me a lot of staminia, i wouldnt say im too far off a sub 80 half if i was to try it...but im not going to! at least not in ireland anyway
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| 05-03-2012, 16:28 | #194 |
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Well done Bart, congrats on the PB. It looks like you weren't far off your original goal, and those miles between 2-5 did a lot of the damage. You may have been better off slowing for those headwind miles to get into a group rather than ploughing on alone. I tucked in with a group for the first half and ran the second half 30 seconds faster.
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| 05-03-2012, 16:29 | #195 |
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Great stuff. It was a tall order based on your Aware 5m time, but you've come a hell of a way from there. Splits looked perfect, not out too fast, the 5th mile does get a bit of a wind tunnel and you didn't lose any more than would be justified by the hill.
I think you'll do it in Mallow, easier course by all accounts and the fitness benefits of today will kick in. Just have to recover between now and then. I'd go with: Mon - v easy 40 mins Tues - v easy 50mins or Rest Wed - easy 50mins Thurs - easy 60mins with 6x20s strides Fri - easy 50mins or Rest Sat - 3x2m @ 5:55/mile pace off 2:30 jog recovery Sun - 40mins easy Mon - 50mins easy Tues - 50mins easy with 6x20s strides Wed - 4x1k @ 5:40/mile pace + 4x200 @ 5:20/mile pace Thurs - 50mins easy Fri - Rest Sat - 40mins easy Sun - 20mins easy with 4x20s strides Mon - sub 60! Best of luck. |
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