On Your Marks ...

stmochtas

Greetings after some deliberation and of course inspiration from some of the "Fitness Logs" now known as "Training Logs" I have been reading over the last few months I have decided to get my own up and running. It will make a change from the sweat-covered notebook I currently have to refer too. I hope it will also give me encouragement and pick up tips from those who are more experienced than myself.

As a quick introduction, I enjoy keeping fit and running was an obvious choice as I dont have time to commit to any organised team events. No weight to lose so thats a plus. My goal is to continue to improve my times over 10k,8k and 5k distances.

Maybe I will focus on longer distances when I get some success at those distances and I wont rule out another go at Frank Duffy next year.

As you will see my event participation has been sporadic to date, due to work and personal commitments.

Jan 28 2007 - Raheny 5 Mile - 42:33
July x 2007 - Irish Runner 5 Mile - 41:34
Aug 16 2008 - Frank Duffy 10 Mile - 82:08
Sep 28 2008 - Clondalkin 10k - 48:54

however I have set a few markers which I will be trying to better over the coming months. I have no history in athletics so I suppose these times are my PBs.

I have targetted the following events in the coming months.

Dec 2008 Aware 10k, Jingle Bells 5k
Jan 2009 West Of Ireland 10k
Feb 2009 Raheny 5
Mar 2009 St. Pats 5k
April 2009 Bupa 10k

My first goal is to get my 10k time to sub-45, 44:59 will do I am in the first cycle of the sub-45 10k program which can be found on the following link. This has added so much more focus to my training which to date had been more about just getting out and running.

http://www.time-to-run.com/training/10k/sub45.htm

I enjoy too many of the fitness logs on Boards to single out specific ones, keep up the good work.

Looking forward to the feedback and hope you enjoy my contributions.

shels4ever

Best of luck.... might race you in the Raheny 5 in feb.. ..your a bit ahead of me at the moment but we will see;)

Woddle

Look forward to reading your log, I find it helps with motivation, best of luck with it.

Seres

stmochas
welldone so far , trying to do sub 45 min also for 10k as one of my goals and also intend doing the very same plan as you :cool: , let me know how you get on with it , i feel i should start a training log but dont know if i am ready yet
hope the training from now till raheny goes well

stmochtas

shels4ever wrote: »

Best of luck.... might race you in the Raheny 5 in feb.. ..your a bit ahead of me at the moment but we will see;)

Sounds interesting, lets see how close we are at the end of the year.

stmochtas

Day 8 - Time-To-Run Sub 45 Program - Cycle 1

Target: 6x1k R60-90secs (4min 10 to 4min20)

Achieved:

Rep 1 (1k):
Starting HR 119,Finish HR 170,Duration 4:44
Rep 2 (1k):
Starting HR 111,Finish HR 176,Duration 4:35
Rep 3 (1k):
Starting HR 126,Finish HR 181,Duration 4:35
Rep 4 (1k):
Starting HR 127,Finish HR 180,Duration 4:34
Rep 5 (1k):
Starting HR 133,Finish HR 180,Duration 4:32
Rep 6 (1k):
Starting HR 133,Finish HR 183,Duration 4:28

Rest:90 secs
Max HR 184

So not quite there yet but I am hoping by the 3rd cycle of this program to be closer. The goal is to be running 4:30 reps with HR not breaking 180 by the end of this month.

stmochtas

Day 9 - Time-To-Run Sub 45 Program - Cycle 1

Target: easy day of 30min running

Achieved:

Duration: 0:30:00
Avg HR: 140
Max HR: 146
Distance: 4.01km

Trying to keep HR in the 140's for easy days so at the moment they are mere jogs but I have found it is important to hold back in order to get the benefit from the quality sessions.

stmochtas

Day 10 - Time-To-Run Sub 45 Program - Cycle 1

Target: easy day of 60min running

Achieved:

Duration: 0:59:28 (**Had to stop for 30 seconds to cross N3)
Avg HR: 144
Max HR: 152
Distance: 8.44km

Fastest 1k 6:41

stmochtas

Day 11 - Time-To-Run Sub 45 Program - Cycle 1

Target: Rest Day

Feels like i should be doing something today buts it nice to get the rest

cfitz

stmochtas wrote: »

The goal is to be running 4:30 reps with HR not breaking 180 by the end of this month.

Is there a reason why you are trying to keep your heart rate below a certain level for this session?

(This is a genuine question. I don't have very much knowledge of target heart-rates etc and I've only really heard them discussed with regard to easy runs and tempos.)

stmochtas

cfitz wrote: »

Is there a reason why you are trying to keep your heart rate below a certain level for this session?

(This is a genuine question. I don't have very much knowledge of target heart-rates etc and I've only really heard them discussed with regard to easy runs and tempos.)

Hi, No expert myself either. But just to be clear for this session I am not trying to keep my HR at a certain rate. This is just a perdiction for the HR required to achieve these times as my fitness improves. So in a months time I wont be flat out to achieve the same times which will mean that the sub-45 will seem closer. That's the theory anyway.

cfitz

stmochtas wrote: »

Hi, No expert myself either. But just to be clear for this session I am not trying to keep my HR at a certain rate. This is just a perdiction for the HR required to achieve these times as my fitness improves. So in a months time I wont be flat out to achieve the same times which will mean that the sub-45 will seem closer. That's the theory anyway.

Is the plan to hold them at 4:30 once you reach that pace? If you do that then perhaps your heart-rate will start to drop. I don't think you are meant to spend too many weeks in the comfort zone on these sessions. If you keep pushing it or if you reduce recovery or increase reps then my guess is that your heart rate is going to go close to max on this session all the time (you'll hit 184+ every week). Maybe someone else here could explain it?

stmochtas

No I will hopefully get to 4:15 before the Aware 10k on Dec 6th which is the target for the sub-45 plan I am following and that will definitely leave me in the 180's. I will have another one of these 1k sessions this month towards the end where I will be around the 4:25-4:30 pace and hope to see these results. I am taking it slowly to start with, but any advice is welcome, thanks.

stmochtas

Day 12 - Time-To-Run Sub 45 Program - Cycle 1

Target: 5K paced run - aim sub 22:30 5k

Achieved:

Duration: 0:23:20 (Not quite the 4:30 pace I wanted but 4:40 pace so getting there)
Avg HR: 178
Max HR: 187
Distance: 5km

Fastest 1k 4:29


Day 13 - Time-To-Run Sub 45 Program - Cycle 1


1Hr easy run

Achieved:

Duration: 1:00:50
Avg HR: 145
Max HR: 151
Distance: 8.63km

Fastest 1k 6:49

Lovel Night tonight for running and was happy considering I was at a wedding yesterday so it was a late night.

shels4ever

You training seems to be going really well, I'm actually thinking of that race myself so might have a go, Will prob aim for around 47-48 not sure if i'll be able to go sub 45 like you by then.. but who know..

stmochtas

shels4ever wrote: »

You training seems to be going really well, I'm actually thinking of that race myself so might have a go, Will prob aim for around 47-48 not sure if i'll be able to go sub 45 like you by then.. but who know..

Thanks. I reckon its a good one to aim for and then roll into the Jingle bells 5k the following week. Hopefully set 2 PBs before the new year then.

Sub-45 is the hope, however with a PB of 48+ I may have to be patient. A PB is on though

You should get you log moved over from "fitness logs" to "training logs" by the admins and keep all those logs focussed on training specifically for running together as I enjoy reading your logs to see your progress.

stmochtas

Day 14 - Time-To-Run Sub 45 Program - Cycle 1

Target: easy day of 30min running

Achieved:

Duration: 0:30:00
Avg HR: 140
Max HR: 146
Distance: 4.02km

This week is an easy week which I need as I am feeling tired today. Normally at this point in the cycle this is race week so I am doing an 8k time-trial at the weekend to see how I go.

Tonight is a short Fartlek session, I hope I have the energy for it :eek: and then the rest of the week is easy until the 8k trial.

Seres

stmochtas wrote: »

Day 14 - Time-To-Run Sub 45 Program - Cycle 1


This week is an easy week which I need as I am feeling tired today. Normally at this point in the cycle this is race week so I am doing an 8k time-trial at the weekend to see how I go.

Tonight is a short Fartlek session, I hope I have the energy for it :eek: and then the rest of the week is easy until the 8k trial.

how have you find the program ?, i am thinking of starting the time to run sub 40 program , will be exciting to see howe the time trial goes at the weekend , good luck !

stmochtas

Hi, At the moment I am finding the program effective in that it is getting me running at a pace I would not have normally run at and because each cycle is only 3 weeks, I cant wait to compare times on my second cycle.

Sub 40 program, yikes I wonder will I ever get there. One step at a time though and lets see if I get under 45.

One of the main philosophies around these programs is to take your time and build-up as opposed to jump in too quickly and get an injury.

Programs are designed to start on a Tuesday so that you can have every Friday as a rest day and missing a day means you cant go back as each day is scheduled to compliment the previous and the next.

shels4ever

Seems like a good program,I'll be keeping an eye on your log. After christmas I will prob move to one someting like that. At the moment my program is mostly about building base mileage and endurance sessions. Hope to be in the 40 miles plus bracket by the end of the winter and then start the speed program.

stmochtas

Day 15 - Time-To-Run Sub 45 Program - Cycle 1

Target: (start with 3 x 5min @ 10k pace with 1min easy Fartlek)
10k Pace = 4:30 per Km
Easy Pace = 7:30 per Km


Achieved:

1st 5 Mins @ 4:41
2nd 5 Mins @ 4:41
3rd 5 Mins @ 4:38
Avg HR: 164
Max HR: 184
Distance: 5.25km

Not quite there yet but in 3 weeks time I intend to do this one in the low 4:30's


Day 16 - Time-To-Run Sub 45 Program - Cycle 1

Target: Easy day of 40min running

Achieved:

Run Type: Threadmill
Gradient: 0.5
Duration: 0:40:00
Avg HR: 138
Max HR: 147
Distance: 5.25km


Did this one on the threadmill before work this morning, nice and gentle to loosen up the legs.

stmochtas

shels4ever wrote: »

Seems like a good program,I'll be keeping an eye on your log. After christmas I will prob move to one someting like that. At the moment my program is mostly about building base mileage and endurance sessions. Hope to be in the 40 miles plus bracket by the end of the winter and then start the speed program.

Just so you know the sub-45 program I am doing has me doing 40km a week in the first 2 weeks and then 30km in the third or race week.

stmochtas

Firstly congratulations to all the Boards AC team on their truimph in the cross country this morning.

I came to the end of my first cyle of the sub-45 program this morning. I was supposed to run an 8k time trail but only managed 4k as my right leg just did not feel right around the calf area so that was dissapointing , ran the 4k in 18:30 which was respectable enough but it never felt right. Going to rest until Tuesday and then start the second cycle of program after that.

Fingers crossed my leg will be up to it. Physio visit may be needed otherwise. :eek:

stmochtas

Resting is hard

stmochtas

Took the first 2 days of Cycle 2 off to insure that the injury which is now a very dull stiffness did not turn nasty.

Tomorrow is a 2K session which I need to be ready for.

Precisely 4x2k R90-2min 8min 50 (4.25 per k) T

I am aiming to do 4:39 per k this time which takes me to approx sub 47 pace.

The last rep nearly killed me last week so this one will be interesting.

stmochtas

Firstly best wishes to all those doing the marathon this weekend.

Now on to my week

Well Day 3 completed with considerable pain, the good pain though that tells you that you are working very hard not the pain of injury.

Started with 5 min jog and stretches

Rep 1 (2k):
Starting HR 80,Finish HR 179,Duration 9:30
Rep 2 (2k):
Starting HR 120,Finish HR 18?,Duration 9:18 **HR on the blink but I was close to flat out.
Rep 3 (2k):
Starting HR 137,Finish HR 189,Duration 9:22
Rep 4 (2k):
Starting HR 137,Finish HR 189,Duration 9:46

Rest Period between Reps : 120 secs
Max HR 189

Ended with 3 min jog/walk and stretches

Session length 37:56

Not quite the constant 9:18 per rep I had hope but compared to the last cycle 3 weeks ago there was a noticeable improvement . Last time out I blew up on the last rep and finishe it 10:30 :rolleyes:.

The aim is to get these reps to 8:50 so that the sub-45 is doable but I have loads of time and will be taking things step by step.

Day 4 is Rest .

shels4ever

stmochtas wrote: »

Firstly best wishes to all those doing the marathon this weekend.

Now on to my week

Well Day 3 completed with considerable pain, the good pain though that tells you that you are working very hard not the pain of injury.

Started with 5 min jog and stretches

Rep 1 (2k):
Starting HR 80,Finish HR 179,Duration 9:30
Rep 2 (2k):
Starting HR 120,Finish HR 18?,Duration 9:18 **HR on the blink but I was close to flat out.
Rep 3 (2k):
Starting HR 137,Finish HR 189,Duration 9:22
Rep 4 (2k):
Starting HR 137,Finish HR 189,Duration 9:46

Rest Period between Reps : 120 secs
Max HR 189

Ended with 3 min jog/walk and stretches

Session length 37:56

Not quite the constant 9:18 per rep I had hope but compared to the last cycle 3 weeks ago there was a noticeable improvement . Last time out I blew up on the last rep and finishe it 10:30 :rolleyes:.

The aim is to get these reps to 8:50 so that the sub-45 is doable but I have loads of time and will be taking things step by step.

Day 4 is Rest .

Nice session very hard indeed , your way ahead of me at that moment ...

stmochtas

Thanks, according to the guys on the time-to-run site this is the session that tests your 10k progress and gives a good indicator of your possible time. It comes up in the program once every 3 weeks and it is one to dread.:eek:

stmochtas

Day 5 - Time-To-Run Sub 45 Program - Cycle 2

Target: longest run - 'time on feet' up to 1Hr 30min (easy pace)

Achieved:

Run Type: Outdoors
Duration: 1:19:04 ** Couldnt stay out any longer due to commitments
Avg HR: 144
Max HR: 151
Distance: 10.43km


Day 6 - Time-To-Run Sub 45 Program - Cycle 2

Target: easy day of 30min running

Achieved:

Run Type: Outdoors
Duration: 0:30:54
Avg HR: 144
Max HR: 151
Distance: 4.42km

Day 7 - Time-To-Run Sub 45 Program - Cycle 2

Target: easy day of 30min running

Achieved:

Run Type: Outdoors
Duration: 0:35:51
Avg HR: 143
Max HR: 153
Distance: 5.23km

stmochtas

Day 8 - Time-To-Run Sub 45 Program - Cycle 2

Target: 6x1k R60-90secs (4min 10 to 4min20)

Achieved: (Threadmill with Gradient)

Rep 1 (1k):
Starting HR 100,Finish HR 174,Duration 4:28
Rep 2 (1k):
Starting HR 95,Finish HR 179,Duration 4:28
Rep 3 (1k):
Starting HR 115,Finish HR 180,Duration 4:28
Rep 4 (1k):
Starting HR 115,Finish HR 181,Duration 4:28
Rep 5 (1k):
Starting HR 127,Finish HR 184,Duration 4:28
Rep 6 (1k):
Starting HR 127,Finish HR 185,Duration 4:24

Rest:90 secs
Max HR 185

Nice Improvement

stmochtas

Day 9 - Time-To-Run Sub 45 Program - Cycle 2

Target: easy day of 30min running

Achieved:

Duration: 0:30:34
Avg HR: 140
Max HR: 146
Distance: 4.14km

Day 10 - Time-To-Run Sub 45 Program - Cycle 2

Target: easy day of 1hr running

Achieved:

Duration: 1:00:18
Avg HR: 139
Max HR: 150
Distance: 8.34km


Day 11 - Time-To-Run Sub 45 Program - Cycle 2

Rest


Day 12 - Time-To-Run Sub 45 Program - Cycle 2

Target: 5K paced run - aim sub 22:30 5k

Achieved:

Achieved:

Duration: 0:23:01 (Sub 23 next time out ;-))
Avg HR: 176
Max HR: 185
Distance: 5km

Additional 1.5k warm up and cool down.

Breakdown of each km
1k-4:26
2k-4:41
3k-4:44
4k-4:44
5k-4:26

stmochtas

Day 13 - Time-To-Run Sub 45 Program - Cycle 2

Target: I Hr Easy Run
Achieved:

Duration: 1:00:35
Avg HR: 144
Max HR: 155
Distance: 8.71km

Day 14 - Time-To-Run Sub 45 Program - Cycle 2

Target: easy day of 30min running

Achieved:

Duration: 0:34:05
Avg HR: 144
Max HR: 152
Distance: 4.9km

stmochtas

Day 15 - Time-To-Run Sub 45 Program - Cycle 1

Target: (start with 3 x 5min @ 10k pace with 1min easy Fartlek)
10k Pace = 4:30 per Km
Easy Pace = 8:00 per Km

Achieved:

10 min warm-up

1st 5 Mins @ 4:30
2nd 5 Mins @ 4:30
3rd 5 Mins @ 4:30
Avg HR: 170
Max HR: 185

10 min warm-up

Distance: 6.00km

The last few mins @ 4:30 was eye-popping stuff for me :eek:

stmochtas

Right calf was pinging a bit so decided to take an umplanned rest yesterday and just did some good stretching and strength exercises. Iced the troublesome are as well so fingers crossed. A bit better today but still stiff. I might just rest until Satuday now as I really want to do the Beach race with Boards AC. A walk might be on the cards today instead.

ike

Hi stmochtas just catching up on some of these logs again. Nice to see the improvements after a few weeks...keep up the good work

stmochtas

More Rest, floor work, stretches and ice. Things are improving though so should be grand for Saturday.

stmochtas

The bhaa 6k was completed in a slow enough time for me of 30:15 however I am going to put it down to the wind as everyone seemed to suffer in it.

Overall the whole event was a great experience and I got to meet the lads from 'Boards' for the first time. Plus another win was clocked up for the team which was great.

Now the bad news I have been limping since Sunday morning with some sort of Calf issue, off to the Physio at 11 for a diagnosis, fingers crossed it does not put my participation to bed for the year.

TheRoadRunner

Will be interested to hear what the physio has to say.

Do you suffer with tight achilles ? I use to get bad calf problems but a regime of achilles stretching really helped.

stmochtas

TheRoadRunner wrote: »

Will be interested to hear what the physio has to say.

Do you suffer with tight achilles ? I use to get bad calf problems but a regime of achilles stretching really helped.

Luckily I dont seem to have a problem in the achilles area. Will keep the stretching in mind though as it may prevent any problems occurring.

Just had my physio there and it appears I have a minor tear in the belly of my calf muscle. A week of bike and weights for me and hopefully get back on course next week, otherwise I may re-plan things.

Woddle

Could have been worse, I had a few reservations about doing the beach run as the last one I did tore up my calfs but I didn't find the one on Sat too bad, think about getting a foam roller, if you decide you want one give me a call and I can pm you the number of a guy who sells them, I swear by mine.
Best of luck with the injury and go on the super spurs.

shels4ever

stmochtas wrote: »

Luckily I dont seem to have a problem in the achilles area. Will keep the stretching in mind though as it may prevent any problems occurring.

Just had my physio there and it appears I have a minor tear in the belly of my calf muscle. A week of bike and weights for me and hopefully get back on course next week, otherwise I may re-plan things.

Sorry to hear about the injury hope you get back soon , I've set myself a target of beating you soon just so you know ....

stmochtas

shels4ever wrote: »

Sorry to hear about the injury hope you get back soon , I've set myself a target of beating you soon just so you know ....

I have a funny feeling there could be a sprint finish in Raheny. The competition will push us on. Whats your target for Raheny anyway? I am feeling a bit better today but still very stiff.

... 45 Mins on the bike last night, followed by some floor exercises and stretches.

shels4ever

Want to be sub 38 but have another number in my head too that is prob a bit out of reach but we will see. How about you>

stmochtas

Well lets see, based on Clondalkin with no improvement I would go sub-39 just about and Raheny being a flat course that would be doable. I am going to stick my neck out and aim for 37:29 (if all goes well in training of course). So its going to be close Shels ..

shels4ever

I like the sound of that, will have to lower my time to 37.28 now... you had a good min on me over the 6k , So i'll need to put in a but more effort over the coming months.

stmochtas

30 mins on the bike today, nice session worked up a small sweat.
Leg felt a tiny bit better.

stmochtas

Had another session of Physio today which was very painful although he reckoned there was a big improvement in my muscle over the last 3 days.

Its tough not being able to run but I keep saying to myself I will come back stronger once I recover.

Anyway todays activity which shows you can get through a lot when injured.

- 30 mins bike.
- Strength Exercises (Leg forward lunges, leg squats, calf raises)
- Stretches (Loads of)
- General weights and some core work.

At the moment I am 50/50 for the aware race as I am not going to take any risks if I dont feel right and there are plenty of races to come.

stmochtas

An hour in the bike in the park today, what a day. Loads of folks running and I wanted to join in. First morning limp free so may go on a long walk tomorrow. Soreness is still there but much improved.

stmochtas

Wow this is difficult. I know there has been a big improvement in my calf muscle in the last week but in the last 3 days things improvement seems static. :mad:

Had Physio yesterday and he was happy things were going well to the point where I might get a jog in at the weekend. I am not sure yet though as it is still quite sore and I dont want to rush things either. Sunday and Monday I had two 1.5hr fast walks to get the muscle working. It is noticeably stiff today.
Floor exercises, stretches and strength work daily.

Not sure I will get a walk in this evening as work will probably interfere, maybe a half hour.

One things I have learned is I am going to plan a strict warm-up before any race and get my muscles ready for the activity ahead. To date things have been ad-hoc and I suspect it may have contributed to my downfall. It is something I kow I was not doing correctly so I am going to start focussing on it going forward.

Any warm-up advice welcomed.

As for the rest of the year plan, things are under review. I am not going to run the Aware 10k anyway and not sure about Jingle bells, I may take part. There is also the BHAA races to consider.

I think Raheny is the big focus for now though.

stmochtas

Did a Core session at the Gym this afternoon which lifted my spirits a bit.

stmochtas

Walking and strength work last night. Leg feels better this morning. Wont get much done today apart from the walk to Croker tonight unfortunately.