here goes nothing...

Seres

asimonov wrote: »

Tuesday; 8 miles recovery. Felt ok, didn't bother with a watch, spent 10 minutes afterwards with legs in large barrell of water in garden. Kids think I've lost it.

is it too aid recovery ? whats the physiology of it ?

designman

asimonov wrote: »

thanks ultra, i'm only an amateur. I look forward to the day i can regularly get out for sneaki 20 milers




Good question. When i think how far it is from last year. I still have my first 11 mile training run - that was a milestone - from the 8th of November last tracked on my iphone (pre-garmin days) - and i remember how totally and absolutely wrecked i felt after it.

And then, in the 1,000 miles since january there's been so much; the amazing connemara experience, a painful wexford half-mara, the local road races, the track sessions, meeting up with people through boards and the club...yeah, its been great.

Here's hopin' the next 1,000 miles is as good.

Well done on the 1000 miles - I just did my first 11 mile run on Saturday - it was totaly different than I expected - very hard at the middle but then leveled out at the end a bit. I was bored for a good bit of the time as I was running on my own but joined at the end by Simon who upped the pace for the finish! I feel the same as you say above - it has been a lot of hard work to get to 11 miles but well worth it. I felt realy wrecked after it too and my leg is sore so am going to physio to get it looked at. Hopefully I can build on this run at the weekend. Will try to do a 9 mile to see how I feel. Good luck with the runs!:)

asimonov

Seres wrote: »

is it too aid recovery ? whats the physiology of it ?

hi seres, this is amateur hour physiology from me...my understanding is that i think it improves circulation and therefore assists getting blood (and good stuff) etc through the calf muscles and that aids recovery. I think there are questions "out there" about how effective it is...but to be honest it feels good and its a proactive.

I had a mad thing about 5 weeks ago after a 16 mile run. I could see my calf muscles continue to ripple and move for about 10 minutes after i had stopped running...kind of like having worms under the surface :eek:...really freaked me out and i have just been conscious of giving a bit of time after runs to looking after them since then. So I use a really large fibre-glass planter in the garden that's about hip height and do some pretty basic stretches.

asimonov

10 miles this morning before work in 1:17. First morning run i've had in a long time and had a wobbly moment around the 4 mile mark, didn't eat anything before hand so probably just a little fuel starved..

Seres

asimonov wrote: »

hi seres, this is amateur hour physiology from me...my understanding is that i think it improves circulation and therefore assists getting blood (and good stuff) etc through the calf muscles and that aids recovery. I think there are questions "out there" about how effective it is...but to be honest it feels good and its a proactive.

I had a mad thing about 5 weeks ago after a 16 mile run. I could see my calf muscles continue to ripple and move for about 10 minutes after i had stopped running...kind of like having worms under the surface :eek:...really freaked me out and i have just been conscious of giving a bit of time after runs to looking after them since then. So I use a really large fibre-glass planter in the garden that's about hip height and do some pretty basic stretches.

that does sound a bit mad , my calves feel like that for a second or two a while after having a run, just an internal feeling , never saw it on the surface , legs are a bit tired today , have a tri on sat ,wonder would putting them in ice water help ? thanks

asimonov

Watch time 28:48, 16th position (PB)

I drove down with a guy who trains with myself and village runner and arrived in carrick around 7 and registered (only €10). We got a number with chip on the reverse and a t-shirt. Met up with two others from the club. There was good turnout i'd say in the hundreds - and the usual mix of singlets, tshirts, tri-guys and girls and Gaa players. The race kicked off from a park that was close to the town centre. The first mile ran through the town, and was downhill which lead to a pretty fast first mile (5:30), the race kicked left then up and down a sharpish hill on mile two (6:07), and then similar again for mile 3 (6:02). I had let my training partner go ahead of me for the first mile, but i over took him on mile two hoping he could hop in behind he drifted a bit. I was over taken by two dundrum ac runners at this stage - the first guy cruised by and i could only watch but i managed to stick with the second. We pushed each other on going through the fourth mile in 5:51 and we seemed to be gaining a little on the group ahead - but a long way from enough. It came down to a fast finish between us and i didn't have enough to fight, i let him go with about 200m to go, i was under no pressure from behind. I saw the clock at the finish at 28:40 and sprinted to finish for 28:48 (previous PB was 30:36). Training partner came in 2 places behind in 29:14 and one of the other guys from the club came 6th in 27:30. It was won by Sergei in about 25 minutes or so.

There were hot showers and changing facilities in the local sports hall and food for participants in the local hotel - but we decided to head for home.

Great race, well supported and amazing value considering the tshirt, full chip (not gun to finish) timing and food afterwards. A great endorsement of club organised races.

wizwill

well done, great time, you may need to re-adjust your sub three expectations downwards!

Krusty_Clown

Fantastic time. Well done! At this rate of improvement, you'll be looking for a sub 2:30 by October!

BeepBeep67

Super run - well done.

Woddle

Great time , I ran this race last year and that never ending climb can zap you but the downhill parts are great, congrats on the pb

Peckham

That's a great time - breaking your 5 mile PB by almost two minutes :eek:

asimonov

Woddle wrote: »

Great time , I ran this race last year and that never ending climb can zap you but the downhill parts are great, congrats on the pb

cheers lads, unfortunately i can only give up the fags once and that's probably a lot of the difference.

@woddle, i used your gps watch thread to get an idea of the course from your garmin record of last year. So i knew to keep it easy on the hills and to push on the downhills. It was a slightly different first mile this year but once you hit the hill across the train tracks it was the same.

showry

Great running asimonov, congrats. That's some improvement on a PB.

I started that race a couple of years ago and ended up finishing it in the ambulance. Nothing serious, I'd pulled my calf after a couple of miles and was limping back to the town centre when the Red Cross stopped to offer me a lift. They said they were heading back to town but they went all the way around at the back of the field. I was going nuts in the back. As we came back into Carrick I could see the lads I'd travelled with heading back the road trying to figure out where I was while I was banging on the window of the ambulance. Shambles of a night for me. At least I didn't have to run up that big hill though.

Well done again.

Sosa

asimonov wrote: »

Watch time 28:48, 16th position (PB)

I drove down with a guy who trains with myself and village runner and arrived in carrick around 7 and registered (only €10). We got a number with chip on the reverse and a t-shirt. Met up with two others from the club. There was good turnout i'd say in the hundreds - and the usual mix of singlets, tshirts, tri-guys and girls and Gaa players. The race kicked off from a park that was close to the town centre. The first mile ran through the town, and was downhill which lead to a pretty fast first mile (5:30), the race kicked left then up and down a sharpish hill on mile two (6:07), and then similar again for mile 3 (6:02). I had let my training partner go ahead of me for the first mile, but i over took him on mile two hoping he could hop in behind he drifted a bit. I was over taken by two dundrum ac runners at this stage - the first guy cruised by and i could only watch but i managed to stick with the second. We pushed each other on going through the fourth mile in 5:51 and we seemed to be gaining a little on the group ahead - but a long way from enough. It came down to a fast finish between us and i didn't have enough to fight, i let him go with about 200m to go, i was under no pressure from behind. I saw the clock at the finish at 28:40 and sprinted to finish for 28:48 (previous PB was 30:36). Training partner came in 2 places behind in 29:14 and one of the other guys from the club came 6th in 27:30. It was won by Sergei in about 25 minutes or so.

There were hot showers and changing facilities in the local sports hall and food for participants in the local hotel - but we decided to head for home.

Great race, well supported and amazing value considering the tshirt, full chip (not gun to finish) timing and food afterwards. A great endorsement of club organised races.

Great run,well done

I have a theory that to break sub 3 in a marathon,you need to go sub 29 in a 5 ( to have a really good shout )...which you have done.
My theory is loosely based on the pace....29 mins is 5:48 pace and sub 3 is 6:52 pace...i think you need that min+ per mile when setting a target time for the marathon.

Totally unfounded and i have no proof that it works only people i know that can go sub 29 getting under 3 hours and others that are 29+ that just come up short.
At the minute my PB is 29:33...so i have a bit to do.

Gringo78

Savage time, well done. Breaking 29 is a great barrier and gives you a cushion for sub 3.

tisnotover

great running asimnov, a 2minute PB!!

thats savage running!

BeepBeep67

showry wrote: »

Great running asimonov, congrats. That's some improvement on a PB.

I started that race a couple of years ago and ended up finishing it in the ambulance. Nothing serious, I'd pulled my calf after a couple of miles and was limping back to the town centre when the Red Cross stopped to offer me a lift. They said they were heading back to town but they went all the way around at the back of the field. I was going nuts in the back. As we came back into Carrick I could see the lads I'd travelled with heading back the road trying to figure out where I was while I was banging on the window of the ambulance. Shambles of a night for me. At least I didn't have to run up that big hill though.

Well done again.

Reminds me of the Enniscorthy 10M many moons ago, I was flying and I went through 6 miles in 33, then bang sciatica went, I stopped and stretched and tried running again, but no joy. So I waited for the Order of Malta who told me - sure it's only 3 miles to go, a young lad like ya should finish no bother :eek:, it took about 2 mins of pleading before they let me in , sure I can laugh at it now, it's one of my war stories .

asimonov

Saturday : 5.1 miles recovery pace in 42:13
Sunday: LSR 19.4 miles - progression pace
Miles 1-6 at 8:05 pace, 7-12 at 7:22 pace, miles 13 - 19 at 6:42 pace (except for mile 15 (13:41) training partner bonked totally and we had to stop for water and chupa chups).

Summary for week 10
Monday: 11 Tempo (6 at 6:27)
Tuesday: 8 recovery
Wednesday: rest
Thursday: 10 miles easy
Friday: 8 miles (5 mile race)
Saturday: 5.1 miles recovery
Sunday: 19.4 miles progression lsr
Total for week: 61.5

DCM Week Summary
Week 1 47.5
Week 2 36.55
Week 3 42.5 Lisburn 1/2
Week 4 48 County 10K
Week 5 51.85
Week 6 56.9
Week 7 42.1 Sick – no LSR
Week 8 11 Sick - only 1 run
Week 9 57.9
Week 10 61.5 - Deadman's 5

Year to date: 1096.5

village runner

asimonov wrote: »

Saturday : 5.1 miles recovery pace in 42:13
Sunday: LSR 19.4 miles - progression pace
Miles 1-6 at 8:05 pace, 7-12 at 7:22 pace, miles 13 - 19 at 6:42 pace (except for mile 15 (13:41) training partner bonked totally and we had to stop for water and chupa chups).


Great long session. Great last 7 miles. All heading in right direction.

another world

asimonov wrote: »

Watch time 28:48, 16th position (PB)

I drove down with a guy who trains with myself and village runner and arrived in carrick around 7 and registered (only €10). We got a number with chip on the reverse and a t-shirt. Met up with two others from the club. There was good turnout i'd say in the hundreds - and the usual mix of singlets, tshirts, tri-guys and girls and Gaa players. The race kicked off from a park that was close to the town centre. The first mile ran through the town, and was downhill which lead to a pretty fast first mile (5:30), the race kicked left then up and down a sharpish hill on mile two (6:07), and then similar again for mile 3 (6:02). I had let my training partner go ahead of me for the first mile, but i over took him on mile two hoping he could hop in behind he drifted a bit. I was over taken by two dundrum ac runners at this stage - the first guy cruised by and i could only watch but i managed to stick with the second. We pushed each other on going through the fourth mile in 5:51 and we seemed to be gaining a little on the group ahead - but a long way from enough. It came down to a fast finish between us and i didn't have enough to fight, i let him go with about 200m to go, i was under no pressure from behind. I saw the clock at the finish at 28:40 and sprinted to finish for 28:48 (previous PB was 30:36). Training partner came in 2 places behind in 29:14 and one of the other guys from the club came 6th in 27:30. It was won by Sergei in about 25 minutes or so.

There were hot showers and changing facilities in the local sports hall and food for participants in the local hotel - but we decided to head for home.

Great race, well supported and amazing value considering the tshirt, full chip (not gun to finish) timing and food afterwards. A great endorsement of club organised races.

Great time and a well run race! Enjoyed the report as well:)

asimonov

Thanks anotherworld.

Monday: 5.1 slow recovery, couldn't be slower...
Today: 8 miles home from work at around 7:30's - Friday / Sunday still in legs so a little more work than it should have been. Another day done, track session tomorrow will probably do 2k intervals. Race number arrived for Saturday, so all set. Plan is to start in 80+ pen @ 8:15's for two miles, then hit 7 miles on target for 80 min and see how we go from there. On Sunday i'll do the Parnell Ac 10k in Avondale which is ominously calling itself a "fair but challenging course".

runforrest

hi all sorry about slow reply re physiology of ice bath post exercise esp marathon training there is micro damage and micro bleeding in muscles ice baths or ice compresses esp in presence of injury reduces blood supply to damaged areas thereby reducing soreness and inflammation this is best done acouple of times within 24hrs after injury/exercise after that period heat to the affected area increases the blood supply thereby bringing the nutrient rich blood to the area to help healing.do any icing after long run but a good plunge bath of really cold or ice really helps.it works for paula!!!!:) now if i could just have her legs...and her heart and lungs...

asimonov

Thanks runforrest, makes sense to me now.

Track session: 5 x 2k with 400 jog recovery
7:16, 7:16, 7:17, 7:23, 7:27, average 7:20. Last time I did these with rest recovery, this was much harder.
Did these on my own and it felt very tough with pace slipping badly on last one. Still It feels good to finish it out.
With 3 mile warm up and 1.5 down, total : 11.5 miles

village runner

asimonov wrote: »

Thanks runforrest, makes sense to me now.

Track session: 5 x 2k with 400 jog recovery
7:16, 7:16, 7:17, 7:23, 7:27, average 7:20. Last time I did these with rest recovery, this was much harder.
Did these on my own and it felt very tough with pace slipping badly on last one. Still It feels good to finish it out.
With 3 mile warm up and 1.5 down, total : 11.5 miles

On your own thats a great session. You had no fool to lead you out. You are motivating me and thats for certain. When I am about to have that twix i think of you and put it down. Sub 3 is the aim.

tisnotover

asimonov wrote: »

Thanks runforrest, makes sense to me now.

Track session: 5 x 2k with 400 jog recovery
7:16, 7:16, 7:17, 7:23, 7:27, average 7:20. Last time I did these with rest recovery, this was much harder.
Did these on my own and it felt very tough with pace slipping badly on last one. Still It feels good to finish it out.
With 3 mile warm up and 1.5 down, total : 11.5 miles

Nice session there...5*2k repeats!

Just a question on the recovery, 400m seems a bit short to me, how long was the recovery interval?

Slogger Jogger

Terrific session!

asimonov

tisnotover wrote: »

Nice session there...5*2k repeats!

Just a question on the recovery, 400m seems a bit short to me, how long was the recovery interval?

hey TNO, i didn't time them at all. I just jogged the recovery lap and started again as i crossed the line. It would have been better to have a longer recovery, and hit them all on pace. Before the last 2k i was jogging (slowly) around the outside lane in attempt to delay having to run the last one. On reflection it was too short. Live & Learn. Either way between the race, the hard long run and the intervals i've managed to overcook my training this week and the bag of my left knee is a little tight.

So i'll take a rest day today and see how i am for tomorrow and / or sunday.

asimonov

thursday: 7 mile recover (no watch)
friday: Rest

Saturday: The duffy 10 miler in phoenix park.

I wasn't going to race this, i was there as support runner for the OH who was running her second 10 miler and was trying to improve on on her 01:25:29 PB from villierstown 10 mile this year.

We were up stupid early and drove up before lodging the kids with my brother in drumcondra . The start set up was really good, easy parking and we went to the back of the sub 80 pen. Really enjoyed the whole start vibe with mexican waves and chatted with a few fellow runners.

Started well and once the congestion cleared we ran clear and easy for the first lap, doing my best to allow her to draft on the exposed roads. First lap went well and hit the 5 mile mark in 42:03 seconds so well on track. From there Mile 6 (8:06) was downhill and easy and at mile 7 (8:36) we stopped to quickly drink and take a gel for the final few miles. Designman and runforrest passed us here with a cheery hello - godamnn! We were quickly back on pace for Mile 8. Disaster struck on the hill at mile 9, the gel bounced off her stomach and we lost over a minute and a half stopping twice, feeling sick and dizzy. Against all odds (she will read this ) she summoned courage from deep within to get back on track and finish strongly.

Final chip time : 1:25:29 - the exact same time as villierstown..spooky..

We hung around for half an hour cheering on other finishers...i think shane byrne just got under the 2 hour mark.

The race was really well put together and organised, and i enjoyed not racing it. The only comments would be the amount of people with ipods etc...it had a touch of the silent disco at the EP...and the goodie bag looked like it had been put together by the national society for the promotion of obesity..no wonder they put toothpaste in :-)

Slogger Jogger

Nice running this morning. Great 10K time and congrats on the PB! Given the conditions that was terrific.

asimonov

Slogger Jogger wrote: »

Nice running this morning. Great 10K time and congrats on the PB! Given the conditions that was terrific.

Thanks SJ, nice to meet you today.

Parnel AC 10k. 36:53, pb.

Good race, not too much to add to SJ's account of the course. I had run 37:53 about 7 weeks ago and wanted to beat this. Managed to attach myself to large group at the start and held my place at the back of this group for first two miles. This group then split into two mini groups as we turned into a long section that was straight into a headwind. I was in the group of four being left behind. Once the gap grew to 10 metres I decided to bridge it and managed to get tucked in again. We ran as a group til just passed half way, when myself and one other went away. I overtook this guy with about 2 miles to go, I thought he'd draft off me but he drifted off as we approached the 1k to go mark I heard the footsteps of someone catching me. I eased off letting him get close to me and as we turned up the hill with 800m to go I kicked for home and held the gap till the
end. I finished in 7th I think.

mile splits: 5:55, 6:08, 5:41, 6:02, 6:17, 5:39 & 1:11 for .2


Had a great cup of tea afterwards and had a good chat with Boit, whose a very humble guy, and a little embaressed about having to stop and tie his shoelace yesterday. He won this mornings race in just over 30min. Awesome.