Good luck with the training and the log Menoscemo.
Trying a similar approach myself with the 10k training to help the speed. Do you have anything particular you're following for the gym re strength work?
HI Redb Not really following a strength plan, I go to the gym once a week and do mostly upperbody weights (Biceps, chest, shoulders, abs). I am going to combine this with a 3 mile jog on the threadmill to get both out of the way together. I also normally do about 50 pressups after joggin once or twice a week, I'd be pretty strong anyway, certainly don't have a runners build.
I was also thinking of taking up a circuit class or Boxing class and use it as my cross training once a week.
Tonights plan was 6x 400m at 5k pace with walk/jog breaks. I went to the ucd track, which surprisingly is fine despite not being lit. Lots of runners there too which is great from a security point of view though sometimes it is difficult to se them on the straight and people seem to run in both directions tound the track.
Anyway. First thought was what is 5k pace? My pb is 21:54 which is approx 1:45 laps. Now that was my only 5k and straight after a 20 mile LSR so I think I would normally have been a tough faster, anyway, I felt laps under 1:45 would be fine. Wasn't sure how much to jog in the recover phase, settled on about 200m, though this was very approximate. I with the dark I was never sure where I started the fast lap so some of them were well over 400m a nd some just short. Anyway fast laps were:
Overall 4.17km in 20:30
Quite short and sweet, but really enjoyed it. Maybe I should do 400m recovery jogs in between fast laps to make up the distance? Or maybe I should just do a longer warm up/cool down?
I did a track session last night with a running club (WLAC) that involved 6 x 3mins with 1min recovery in between and also felt the better of it as I hadn't been in about 6 months. Managed about 1.75 laps in each 3mins with splits of 1:40-1:50 for the first lap. By the end I was struggling to make it back to the start (100m) within the 1min recovery period but seemed to be holding the pace and passing others who may have gone off faster initially. Overall about the same distance (6 x 1.75laps = 4.2km in 18mins + 5mins recovery) but running with a group helped 'drag' me along and there was less chance of me wimping out . Was still at the back of the group though.
We did a medium warmup and stretch before and a longer warm down and stretch after.
Thanks RedB, I may look at doing longer intervals in the future. I remember seeing a post in the main forum recommending 4x 1000m with 200m recovery
Anyway tonight was gym night so 3mile run + strength. I actually did 5k on the dreadmill and surprisingly quickly for me in 24 minutes. I went to 3.5km at 12kph (5min/km) and was feeling really good so ramped it up to 14kph (4:17/km) which is slightly better than my 5k PB pace. Finished the last 1.5km at that pace with little trouble, hardly sweated which is strange for me on the dreadmill...I guess that was kind of like a mini tempo run...
Strength today was :
40 pressups x 3
3 planks (front and both sides) x 30 sec x 3
Chest press: 60kg x 10 x 3
Shoulder press: 30kg x 10 x 3
Ab Crunch: 40kg x 20 x 3
Bicep curl: 10kg dumbell each arm x 10 x 3
Nice new log.
Just on the strength training thing - it would be very beneficial to throw in leg work into your routine. Things like squats, lunges, step ups and calf raises really help with the feckin injuries.
I meant to go out yesterday for a few miles but with the weather and after a hard week's work I couldn't drag myself outside
Anyway decided to make up for it today with a super hilly route, up the Cruagh Rd to the Glencree pass and back down the Kilakee Rd. All in the dublin mountains.
9.25 km in 54 minutes doesn't seem like much, but the hills were pretty severe. The first 4km saw a rise of 330m and according to maymyrun the gradient was over 10% for a solid mile The first half of the run took 30mins with HR around 165 and the 2nd half was 24mins with HR under 150. Feels like a great workout and the views of the city coming down the mountain were worth the pain of going up. Must take out my camera the next time I do this Run.....
6.15km in 33 minutes tonight. Pace 5:24/km pace 147 HR
Really disappointed of late not to get out more. Yesterday I planned to go for a run but the weather/tiredness put me off, it is so easy to make excuses and the weather is never that bad once you're out there. Hope to do a c. 10km tempo run tomorrow but there is a chance I'll be called to town for the Ireland match ugghhh
whats your diet like?
Interesting question, I've been meaning to touch on this on my log. I lost about 3 stone before I took up running (mainly through improved diet). At the start of marathon training I weighed 75kg. At 5"8 that is still quite bulky...after marathon training I still weighed 75kg, I have to say I let my diet go a bit and had no problem eating chocolate/crisps sweets every day. I always justified this as being the energy I burned in running though I kept the core diet OK (LoL).
While I don't particularly want to be skinny, I think I could do with dropping to about 70kg to improve my times. I am currently 74kg and I have cut out most of the sweets during the week, though at the weekend it all seems to go haywire. At the moment a typical mon-friday day would be:
Breakfast: Two slices wholemeal toast with honey, yoghart and OJ
11am coffee and biscuit (whatever has been brought into work)
Lunch: brown bread sandwich with turkey, ham, tomato, cucumber, beetroot. Banana, bag of crisps and water, then tea
Dinner, chicken or steak with vegetables (sometimes a few oven chips or noodles)
Apple for snack later
weekend things go a bit to pot with beer on saturday and takeaway on sunday. I really mean to make a concerted effort to cut out the bad stuff and get down to about 11 stone. I will keep a record of weight in this log every once in a while I guess
Anyway why do you ask b12mearse? What's you stats/goals. There is a nutrition and diet form over here I have found it very useful in the past in terms of educating myself about food.
I lost about a stone and a half in the past 6 months from travelling. I now have taken up running at 14 stone, 5 10.
I run about 3 miles a night 5-6 times a week at currently 26 minutes.
I'm pretty suprised at myself that I can run even a mile as it was never my thing.
I aim to be about 12 stone but my diet is crap. I eat alot of lidl pizzas and oven chips which I'd like to change. But I'm going to focus on my fitness first and make gradual changes as I'm only running 3 weeks or less.
My only advice would be take the runs easy.When I started I ran every run for a PB but got burned out quick. If you can invest in a HRM it may be agood thing, I only realised when I had one that I was running all runs at high effort...since keeping the pace comfortable on most runs I have learned to enjoy my runs...you should maybe plan for a race. I will be doing the jingle bells 5k and aware 10k soon- leave your fast running for the race. You'll be amazed how fast you can go when the adrenaline is pumping.
As for diet, you might feel like you are starving and can eat anything, but in reality 3 miles running only burns about 300 cals, that's not much more than a bag of crisps- Pizzas are probably the worst. For me the best tip for losing weight is eat loads of meat/fish/eggs i.e. protein (but lean stuff not processed) Lean meats will really fill you up on little calories- one full lidl pizza would probably have the same calories as 7 or 8 chicken fillets.
Whats a good time to finish a 5km race at?
There's no simple answer to that, it depends on a lot of things. I know I'd be delighted to go sub-25 minutes, but most of the guys on here would consider that insanely slow.
Can you give me any recent Irish Competition times?