On Your Marks ...

stmochtas

:eek: Middle of page 2 and 34th in the 1000 mile challenge after a weekend off :eek:

Here is the schedule to take me to a 10k on St. Patrick's day which includes the BHAA 5k XC on wed night.


Mon 09-Mar ~ 40min easy
Tue 10-Mar ~ 30min easy
Wed 11-Mar ~ 5k XC race
Thu 12-Mar ~ 30min easy
Fri 13-Mar ~ 3 * 1k @ (10k pace-5sec) with 3 min easy
Sat 14-Mar ~ 40min easy
Sun 15-Mar ~ 6 * 1min @ 10k pace with 1 min easy
Mon 16-Mar ~ Rest
Tue 17-Mar ~ 10k Road race (target sub-47 based on a previous pb of 48:54)

No idea of what the course is like so will try to get to half way in 23:30 and see what happens.

Woddle

Just looking at your schedule, and the hard work is done for your 10k, your not going to gain much from now till race day so maybe you should be just ticking over with a few strides thrown in, def don't tire your legs out, best of luck though

stmochtas

Woddle wrote: »

Just looking at your schedule, and the hard work is done for your 10k, your not going to gain much from now till race day so maybe you should be just ticking over with a few strides thrown in, def don't tire your legs out, best of luck though

I know what you mean Woddle, I intend to keep the easy runs to a recovery like pace and then the 2 work outs are going to be quite short I may skip Saturdays if the legs feel tired. There is enough time from the 5k to recover as well other wise I would skip it.

Strides are an idea though.

stmochtas

Nice easy 5 miles home from work last night. Definitely the best way to commute when you can take in the phoenix park. Bright for a lot of Journey too, roll on spring.

Comment: Legs felt very good and I was holding back the whole way. Will do the same tonight and let them loose on Wednesday.

5miles in 45min

shels4ever

stmochtas wrote: »

Nice easy 5 miles home from work last night. Definitely the best way to commute when you can take in the phoenix park. Bright for a lot of Journey too, roll on spring.

Comment: Legs felt very good and I was holding back the whole way. Will do the same tonight and let them loose on Wednesday.

5miles in 45min

Sounds like your in form for tomorrows race. Best of luck.

stmochtas

shels4ever wrote: »

Sounds like your in form for tomorrows race. Best of luck.

Looking forward to it I have to admit but the 10k on paddys day is more important.

shels4ever

stmochtas wrote: »

Looking forward to it I have to admit but the 10k on paddys day is more important.

Which 10 k ar you doing?

stmochtas

I am running a 10k in Tubercurry Co.Sligo as I will be down that direction for St. Patricks day. I know nothing about the race.

I would love to do the KBC 5k and get a PB for 5k finally. I have not run a 5k on the road as yet but my "A" goal this year is at 10k distance so I have chosen the Sligo race.

Heathen

Greetings all..

Im new to running so feel free to mock and ridicule me as you see fit..
I have been jogging maybe twice, three times a month for the last year just to keep things moving.. normally just doing about 2k of jogging and another 2k of walking.. but in the last 2 weeks i kicked the fags and booze to start training to run the 5k in Malahide.. my brother talked me into the 10k in the phoenix park in April, but 10k seems daunting so im focusing on the 5k first to see how i get on.. i can go about 3k without stopping now but i have noticed that the muscle right at the front of my lower legs attached to the shin bone seems to go rock hard and makes it hard to run, its as if its cramped cos its so hard.. i have to sit out a lap and massage it before i can head back out for another lap.. am i just not warming/ stretching this muscle right? all other muscles are fine as i know how to stretch them for other martial arts training that i do, but this pain in my shins is making me stop when i know i have at least another 2k in me...

any advise gratefully accepted

stmochtas

BHAA 5k XC race

It was a great night for a run with only a head-wind from the coast to content with. Myself, Jlang and Figs were there to race (well were those who I met there). Robinph was on camera duty of coure. The race start was delayed by 30 minutes which did mean a bit of waiting around but as the weather was grand this was not an issue.
The race went grand for me and I never read into XC times. I finished in 22:50 or so. The official results will be more exact and I will update. The course was tight in places but all in all it was a great/original event and I will do it next year if I am around. For me the third km was one where my legs felt heavy and by the fifth they were waking up again hopefully that's a good sign for 10k.

2k warm-up
5k Race
1k cool-down

stmochtas

Heathen wrote: »

Greetings all..

Im new to running so feel free to mock and ridicule me as you see fit..
I have been jogging maybe twice, three times a month for the last year just to keep things moving.. normally just doing about 2k of jogging and another 2k of walking.. but in the last 2 weeks i kicked the fags and booze to start training to run the 5k in Malahide.. my brother talked me into the 10k in the phoenix park in April, but 10k seems daunting so im focusing on the 5k first to see how i get on.. i can go about 3k without stopping now but i have noticed that the muscle right at the front of my lower legs attached to the shin bone seems to go rock hard and makes it hard to run, its as if its cramped cos its so hard.. i have to sit out a lap and massage it before i can head back out for another lap.. am i just not warming/ stretching this muscle right? all other muscles are fine as i know how to stretch them for other martial arts training that i do, but this pain in my shins is making me stop when i know i have at least another 2k in me...

any advise gratefully accepted

Hi Heathen and welcome.

My first advice as someone who has been running for a year now is to start up a training log here on boards. Thats what I did and everyone on here offers great encouragement and advice.

On the injury front it is always better to seek medical advice but if I was too self diagnose I would say shin pain could be shin splints
See http://www.time-to-run.com/injuries/thebig5/shinsplints.htm.
A physio would be able to diagnose this and provide you with some exercises to help prevent re-occurence.

Wearing the right footwear is very important also and and will help prevent injuries. There are specialist shops in Dublin like Runways on parnell street that can advise. The right footwear made a big difference for me.

stmochtas

5k nice and easy to get the race out of my legs. No ill-effects of last nights race at least.



5k in 30:32

stmochtas

stmochtas wrote: »

BHAA 5k XC race

It was a great night for a run with only a head-wind from the coast to content with. Myself, Jlang and Figs were there to race (well were those who I met there). Robinph was on camera duty of coure. The race start was delayed by 30 minutes which did mean a bit of waiting around but as the weather was grand this was not an issue.
The race went grand for me and I never read into XC times. I finished in 22:50 or so. The official results will be more exact and I will update. The course was tight in places but all in all it was a great/original event and I will do it next year if I am around. For me the third km was one where my legs felt heavy and by the fifth they were waking up again hopefully that's a good sign for 10k.

2k warm-up
5k Race
1k cool-down

Official Time: 22:47
Position: 86th

Happy enough to see I came in ahead of a few who have beaten me to date.

shels4ever

stmochtas wrote: »

Official Time: 22:47
Position: 86th

Happy enough to see I came in ahead of a few who have beaten me to date.

Good running there. I see you beat a few people that i beat in my last race, would have been a bit of a battle if I had been there i'm sure...

stmochtas

shels4ever wrote: »

Good running there. I see you beat a few people that i beat in my last race, would have been a bit of a battle if I had been there i'm sure...

I would say we would be neck and neck over that distance. Not sure of my next BHAA outing yet but we should line up together soon enough

stmochtas

Nice easy 4 miles this morning @ 9:55 pace, very very easy as you can see.

Been a bit lazy this week and took yesterday off. Some hard work coming up so not too worried.

stmochtas

Last run before the 10k on Tuesday.

15min easy
5min race pace

2.5 miles.

stmochtas

stmochtas wrote: »

BHAA 5k XC race

It was a great night for a run with only a head-wind from the coast to content with. Myself, Jlang and Figs were there to race (well were those who I met there). Robinph was on camera duty of coure. The race start was delayed by 30 minutes which did mean a bit of waiting around but as the weather was grand this was not an issue.
The race went grand for me and I never read into XC times. I finished in 22:50 or so. The official results will be more exact and I will update. The course was tight in places but all in all it was a great/original event and I will do it next year if I am around. For me the third km was one where my legs felt heavy and by the fifth they were waking up again hopefully that's a good sign for 10k.

2k warm-up
5k Race
1k cool-down

Just noticed I got a 9.8 for my efforts on Wednesday.

Woddle

Yeah I had a look at the results, very impressive run. Best of luck for Tuesday

stmochtas

Well every thing did not go as planned today but I am not going to let it get me down and know that the experience will stand to me. The sun was shining today which was great has it had been dull all weekend. There was a decent headwind and I was not sure how that would effect things. The first thing that didn't go to plan was that my Garmin had no signal for some reason so I didn't get to record my splits or the course. The first kilometre went off at 5+ mins and I can not figure out why unless the markers were off as I felt like I was moving nicely along. After the first one we turned into a 2 mile uphill into the wind :eek: so I was not able to make up the lost time. I was questioning my endurance levels at this point as I lost about 5 places. I went through 5k around 25+ mins which was the toughest 5k I had run in a long time. A duel started between me and another runner over the next 4k which got us to 9k. He beat in the final 1k and I finished in 49:04.

No personal best today and no where near the time I had hoped for however the day will stand to me and on an easier course I would have PBed without issue. No excuses though time to knuckle down for the next one.

Woddle

stmochtas wrote: »

No personal best today and no where near the time I had hoped for however the day will stand to me and on an easier course I would have PBed without issue. No excuses though time to knuckle down for the next one.

Good perspective, take the positives and move on to the next race
Def didn't sound like an easy race

stmochtas

Week 9 was supposed to be only about the 10k race however it also about getting over a bit of disappointing run in the race.

Here is the schedule for the rest of the week before I start to focus on the April 5th 10k in the park.

18/3 ~ 20 min easy
19/3 ~ 40 min easy
20/3 ~ Rest
21/3 ~ 4k time trial
22/3 ~ 60 min easy

2 miles in 20:15 mins today for recovery. Avg HR 136.

stmochtas

Todays (and yesterday) run was still about recovery and combined with a rest tomorrow I think the race will be gone from my legs. I was really just jogging to be honest.

Saturdays run is about building up my confidence a little after the race and re-assuring myself the training is there. I would do the BHAA but it doesn't suit.

My next race will be the Great Run on April 5th.

3.5 miles in 39:42 (Avg HR 137)

stmochtas

4k Time Trial on Saturday went as follows

1k 4:12 avg=177 max=186
2k 4:24 avg=188 max=189
3k 4:35 avg=188 max=190
4k 4:40 avg=188 max=191

17:51 Total which is a new best for me over the distance so I am happy with that.


Today was a 1hr easy run in the park, lovely day.

stmochtas

Took Monday off. Life got in the way, but the rest was nice. Here is my training plan to get me to the Bupa 10k.

24/3 - 1k easy ~ 6x1k Rest 90sec ~ 1k easy
25/3 - 30min easy
26/3 - 1hr easy
27/3 - Rest
28/3 - 2.5k easy ~ 5k paced/tempo run ~ 2.5k easy
29/3 - 1hr easy
30/3 - 30min easy
31/3 - Fartlek (3 * 5min @10k pace with 1 min easy)
01/4 - 40min easy
02/4 - 30min easy
03/4 - Rest
04/4 - 15min easy + strides
05/4 - Bupa 10k

stmochtas

Today's session was the 6 * 1k. I felt strong during this and although it was tough I think it was my best training session to date.

Last time out

stmochtas wrote: »

Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
1k|4:24|107|163|171|90 sec
1k|4:24|113|164|175|90 sec
1k|4:24|118|166|177|90 sec
1k|4:24|128|168|179|90 sec
1k|4:24|133|170|180|90 sec
1k|4:24|136|171|181|90 sec

This time (again on TM with incline, for the last time as the bright evenings are coming).

1k warm up

Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
1k|4:20|105|166|174|90 sec
1k|4:20|110|166|178|90 sec
1k|4:20|121|168|179|90 sec
1k|4:20|125|171|181|90 sec
1k|4:20|129|171|181|90 sec
1k|4:20|128|173|182|90 sec


1k cool down

stmochtas

Day 3 was a 30 min run nice and easy.
Day 4 1 hour run from work to home testing out my new innov8 back pack which worked well.

Kept both these sessions very easy as I think I was pushing to hard on my easy days and feeling tired for the quality workouts.

stmochtas

The weekend dint go as planned really as I developed a sore throat and also attended a certain crap match at croker last night.

Managed to get a hr easy run in anyway but missed my paced 5k.

8.65km in 1hr with avg hr 139. Keeping these very slow for now.

stmochtas

I have not been able to get on here too often as I am flat out with work. Still managing to get the training in though and as this is an easy week in preparation for Sunday's 10k the heavy work load is not too damaging.

Monday was a 30 minute easy run.

Tuesday went as follows

2.25k in 15:33 with avg 141

3* 5 min @ 10k pace and 1 min easy.

3.43km in 17mins with avg 173

2.25k in 15:06 with avg 152


Have to try and get my 40min easy before tonights match. Fingers crossed we can play a little better away from home than at croker.

shels4ever

stmochtas wrote: »

I have not been able to get on here too often as I am flat out with work. Still managing to get the training in though and as this is an easy week in preparation for Sunday's 10k the heavy work load is not too damaging.

Monday was a 30 minute easy run.

Tuesday went as follows

2.25k in 15:33 with avg 141

3* 5 min @ 10k pace and 1 min easy.

3.43km in 17mins with avg 173

2.25k in 15:06 with avg 152


Have to try and get my 40min easy before tonights match. Fingers crossed we can play a little better away from home than at croker.

Best of luck on sunday, i'll prob be around the 5-6 k mark to give you a shout... are you going out at sub 45 pace?