How long does it take for a plodder to get to Boston?

Running Bing

Thursday:Rest day.

Friday:The programme Im following had a similar session to Wednesdays scheduled for today only with more running at tempo pace. I felt I would be better doing something shorter and more intense and focused more on 800m race pace (The programme Im following is for 1500/3000 and as Ive already ran the mile time I wanted my focus has shifted more to the 800).

So I was reading Thomas Chamney's blog the other day and he did an interesting session. It was a 400 at opening lap 800 pace, 2x300's at second lap 800 pace and a couple of 200's at second lap pace. Now I would'nt make a habit of copying training sessions of elites but it seemed perfect for what I wanted as it did not seem too taxing, would be good race prep and would help me get more comfortable at my 800m race pace.

So after a 1 mile warm up it went:

6xstrides
400: 67 seconds
300's: 52, 52
200's: 35, 34
1 mile warm down+6xstrides

So really happy with that session. Just focused on staying as relaxed as possible. Was nice to get some faster reps in, was very happy with my times and it was a good way to end the week.

Running Bing

Saturday: Woke up this morning a lot stiffer than I thought I would be:eek: Only managed 4 miles, 8:57 min/mile pace, Av. HR 73%. Was a struggle and legs very sore.

Sunday:Still really sore today:eek: Tried to do a long run but could barely move and after three miles I felt there was little point in plodding out 7 more and it just wasnt worth the risk. At this stage the focus is 100% on racing so it made sense to me to throw caution to the wind.

Im very surprised to feel so sore after what at the time felt like a pretty light workout on Friday. I cant say I regret doing it, the fact I am so sore shows I needed a bit more work at faster paces and I think Ill be stronger for it.

Running Bing

Monday:Rest

Tuesday:3.5 miles, Av HR 78%. Average pace was 8:10 and that included 6 strides. Legs still not feeling great which was frustrating.:(

Running Bing

Made the trek up to Louth for a chance to run in a 400m and a last crack at an 800m before the summer ends.

400: Not much to say really, the gun went and I ran as fast as I could:P Managed to do it in 60 seconds (60.2). Bit disappointed not to run .3 seconds faster and get under 60 but that was my first go at a 400m and it was without blocks so I cant complain. I didnt come last either which was a bonus.:D I heard the 400m is the toughest race but I didnt think it was anywhere near as tough as the 800 so maybe I didnt run it correctly. I did enjoy it a lot though and I will look forward to running the odd one next summer.

800:So legs were a bit worse for wear after that but I did some stretching and light jogging and had a banana and I was good to go for the 800. Was'nt expecting a lot after the 400 tbh. First lap was 67 or 68 seconds which was just right. Upped the effort as I passed the halfway point but the legs just completely went on the last 200, felt like jelly. I think I finished in 2:20 but have'nt got confirmation yet. Not the worst time in the world (considering my pb is 2:19) but I would've liked to race a few more 800's to see if I could improve on that. Oh well, there's always next year.;)

Its pretty clear when you look at my race results how poorly my longer distance performances compare to the shorter ones. My 400>800>mile>5k by a pretty big margin. Hopefully the extra mileage over the winter will help address that.

Very enjoyable nights racing though I must say.

Running Bing

Thursday: Three miles recovery. Decided not to take the watch for this one. Was done purely to loosen out the legs.

Friday:5.6 miles. 8:17 min/mile pace. Av HR 81%.

Again I decided to take it very easy on this run, just a recovery run. Felt like I was gently cruising along so I was absolutely shocked to see my HR up so high:eek:

The effort of the run certainly didnt feel like I was working that hard. Could've just been a bit higher from the racing but unusual two days after.

Saturday:

1 mile warm up
3x(2x200m with 200m recovery jog + 5 minutes tempo pace with 400m recovery jog)
1 mile warm down

Nothing major just some very light stuff at a bit faster pace.

Set 1: 39, 38, 6:35 min/mile pace
Set 2: 38, 39, 6:46 min/mile pace
Set 3: 40, 38, 6:39 min/mile pace

Not very taxing. Really enjoyed this run.

Running Bing

Monday: A little over 3 miles. 8:08 pace. Av HR 78%. Very high for a run like this. Did'nt feel good at all.

Tuesday: Around three miles with 6xstrides. No watch.

Plan is to race tomorrow, light jog on Thursday, some easy miles and a long run the weekend and then Ill take a couple of weeks off before I turn my attention to XC.


Not feeling good lately, feel like Im just going through the motions at this stage. Legs feeling heavy and find it hard to get motivated to run so looking forward to the break and starting a new programme.

Running Bing

1500m at the graded meet in Irishtown last night. I have'nt been feeling good lately, just struggling through the easiest of runs, waiting for the season to end, so I was actually very apprehensive before this race. I was actually worried about completely blowing up.


Got the spikes on though and the legs felt a bit better as they usually do (Magic spikes:D). Met Fitzington and Beepbeep at the start line which was nice because I usually know nobody at these things.:P First lap felt really slow and I came through in 79 seconds. Second lap was'nt much better, 2:40 at the half way point.


There was a pretty vicious breeze down the back straight so I made an effort to tuck in behind others each time we hit it. This lead to me getting well boxed in as I approached the third lap. I was a bit worried because I didnt want the pace to slow down and get stuck in there. I usually like to up the effort a bit at the halfway mark so I made an effort to get out into the second lane. It worked and I managed to up the pace but so did the rest of the field and the race came alive. Third lap was really tough and as I upped the pace for the final 300m's and attempted a kick on the back straight the legs just felt like jelly. Crossed the line in 4:52 by the watch (Cfitz informed me I slowed down a bit right at the end so a bit more focus on running through the line, not to it, in future), and I must say that was a big surprise and I was very satisfied with the run.


I really like running in Irishtown and it was a great race to be in because it actually felt like a real race. Usually these races get pretty spread out but everybody was bunched close together last night so that was nice for a change.

Fitzington ran a really impressive race, he lead into that breeze for most of the race so he did really well to finish strong and up near the front. Think Beepbeep was a bit disappointed but he ran a great time and on a better night I reckon he would've easily shaved a few seconds off.

Really enjoyed that last night though...but thats it for me this summer.:cool:

Woddle

Absolutely brilliant running, super pb (I assume)

Fitzington

Great run last night. Well done on a good season.
How long of a break will you take?

BeepBeep67

Great run, you looked very comfortable when you went past me on the 3rd lap.

Running Bing

Have'nt checked in for a while.:o

Thursday:3 mile recovery with no watch.

Friday: 6 miles. 8:30 min/mile. 78% Av. HR.

Saturday: I was reading Martin Coes book (better training for distance runners) and came across something called a "Conconi test" for determining lactate threshold.

Essentially you go to the track and start off very slowly. After each 200 you record your split time and your HR. You start of at a very slow pace/low HR an increase the pace by 1 second each 200 until your running pretty fast (i.e. above what you think your threshold is).

When you graph your speed versus you heart rate it should rise at a constant rate and eventually start to flatten out. Where it starts to flatten out is your lactate threshold.

For me it started to flatten out between 52-51 seconds, so about 6:48-6:58 min/mile.

I'll probably do it again because I found it tricky to hit the right paces, it was a bit breezey and very hot but I still think the results were pretty good (thats exactly where I imagine my LT to be).

Sunday: 12 miles over a hilly route. 8:38 min/mile. Av HR 77%.

Longest run Ive done in a long long time. Felt it the last two miles.:D

Thats it now. I plan to take two weeks off and do some cycling, swimming, play a bit of golf and tennis, start a weight programme and generally not think too much about running.....already looking forward to starting my XC programme though.:pac:

shels4ever

Well done on a nice track seasona and enjoy the break..I'll make my season debut tonight not sure how it will go now.

dna_leri

For more on the Conconi test see:
http://www.brianmac.co.uk/coni.htm