As the title of my thread suggests, my goal is to run a sub-60 10 mile race at Ballycotton in March 2012 and win a top 100 finishers t-shirt.
PB's in a few different distances are:
5 mile 28:45
10 mile 60:55
Marathon (Dublin 2010) 3:14 [training disrupted by injury]
Height: 6’ 4”
So, training so far:
Sunday, 6th Nov – 11.3 miles, 8:10 pace; average HR 164
Nice easy run around the Phoenix Park to re-introduce my legs to running after a 3 month gap. Went with my brother in-law and pregnant sister! Ideal weather – sunny and mild.
Thursday, 10th Nov – 7.14 miles; 7:02 pace; average HR 177
I intended to take this run at a steady pace but as it turns out I’m more unfit than I realised and a steady run is too hard at this stage. Picked up the pace as the run went on, not because I felt good, the opposite actually, and really needed to get to the end before I flaked out. HR reached 191 for the last bit! Still, it gives me an idea of the work that needs to be done.
Mental the way fitness goes ot pott.
Within 3 weeks you will be back to yourself.
Good luck with the sub 60 goal. I hope to hit the same mark in 2012 and will follow this log with interest
Best of luck Kaymin! Just remember, for a t-shirt you'll have to go comfortably under 60 minutes (59:36 in 2011) and you'll have Village Runner (and I) to contend with along the way too.
I'll be keeping an eye on your threads to see how the competition is doing so (and to copy some sessions)!
I think in 2009, just over 60 and half minutes would have got you 100th. I suspect with the recession the standards will improve further so I'll be aiming for 59 minutes on the day to be sure of a chance of a t-shirt. Big step up and all talk at the moment but if I can stay injury free I'll be hopeful!
I love running behind 6ft 4 runners in ballycotton. Once i vcan see Krusty i will be happy. He cant let me beat him 2 yrs in a row down there. I reckon you will need 59 dead to be sure of a tshirt.
Happy to help!
59 dead - that's slightly depressing. Still, if it was easy it wouldn't be worth doing!
best of luck, from what i remember you would have been able for around 2:48 at DCM '10 so no reason what would wouldnt hit sub60 for 10m.
take it ahndy coming back anyway
Great to see you back on the forum its been a while. There us definitely a sub 60 in you will follow with interest
Thanks - not so sure about 2:48! - though if training goes well for Ballycotton I might try up the training and have a go at breaking 3 hours in Limerick.
Thanks - I came close following your marathon programme summer last year so a dedicated 10 mile training plan might get me there this time.
Saturday, 12th Nov - 10 miles; 7:15 per mile; Average HR – 179
I tend to push it too hard when I run on my own so I made a conscious effort to run within myself for this session. I managed to cover the distance reasonably okay though my heart rate suggests otherwise – probably the late night and few too many beers had something to do with that. Finished without collapsing in a heap so there’s a definite improvement on Thursday’s run.
In a rash moment I agreed to run the senior Kildare cross country championships next weekend – I don’t think I’m senior standard when I’m running well but when my form is as it is I expect I’ll be in for a tough day!
Sunday 13 Nov - 40 minute kayak. I'm aiming to kayak at least once a week to keep some upper body fitness / strength.
Monday 14 Nov - 8 miles steady; Average 7:24 per mile; Average HR: 173; Grass surface
Thought I was running faster than this pace - especially considering how much I laboured. Of more concern is the slight throbbing sensation on the left of my lower left calf - the same area that put a halt to my marathon training and which my physio suspected of compartment syndrome. Might try aggravate it some more and then get it diagnosed once and for all.
Wednesday, 6 Nov - 9 miles intervals
This was my first intervals session in a while. Aim was to do 5 1-mile efforts with each between 6:20 - 6:30 pace and 90 seconds rest inbetween. Found it really tough - bit of a shock to my leg muscles. I could feel the lactic building and I was fairly whacked so I happily called it a day after 4 efforts.
3 miles easy warm-up - 7:34min/mile
Mile Pace Avg HR
1 6:25 179
2 6:29 177
3 6:19 180
4 6:20 179
2 miles easy warm-down - 7:35 min/mile
Thursday, 17 Nov - 5 miles easy; 7:42 min/mile; Avg HR 163
Managed to persuade my housemate to come out for a run with me - helps to rein in the pace. Another easy run on Saturday before I attempt my first cross country race in over 20 years on Sunday!