No pain No Gain

shels4ever

Seres wrote: »

thursday 9th April 09
Speed session -very dissapointed
intended to do 6*1k @ 6min 40sec approx, 1 min intervals

Actual
5*1k @ 6min 40sec - 7mins , some intervals > 1 min

Disappointing : dont feel i am improving at all !

these sessions can be hard to start with, It can take a number of week to get into them. I started something like this back in sept and it took 3-4 week until i was used to the session and progress quickly followed. One bad (just looking at the session its not bad) session doesn't mean your not improving.

One thing I would say is increase the interval between them to maybe 90 secs to start with, I started at 2 mins and brough it down that way, 1 min is hard.

Krusty_Clown

Seres wrote: »

Actual
5*1k @ 6min 40sec - 7mins , some intervals > 1 min

Disappointing : dont feel i am improving at all !

This is the same session that you have done for the two previous weeks, right? I'm no expert (and I hope the experts will correct me if I'm wrong), but taking up to 20 seconds off of your pace on an interval is a massive amount and probably contributed to why you didn't make your 6th interval. Is 6:40-7:00 your 5K race pace?

Seres

Seres wrote: »

thursday 9th April 09
Speed session -very dissapointed
intended to do 6*1k @ 6min 40sec approx, 1 min intervals

Actual
5*1k @ 6min 40sec - 7mins , some intervals > 1 min

Disappointing : dont feel i am improving at all !

Sorry krusty and all !
jesus i cant believe i posted that wrong it was actual not 1ks that i was doing cause i found them hard to measure exactly on the threadmill (that is in miles) so i had switched to 4min intervals with 1 min in between , ( easier to make sure interval times between were correct and i knew i was doing exactly 4 mins )
I choose 4 min intervals @ 6 min 40 sec cause at that pace 1k would be 4min10sec

Sorry was dissappointerd with preformance cause sunday last did this same session 6*4mins @ 6min 40 sec with 1min in between and found it much easier re Sunday 5th April Session

Seres

Saturday 11th April
10min warm up
30min Fartlek
10 warm down

Tuseday 14th April
40min easy run

Krusty_Clown

Hey Seres, you mentioned before that you were in based Co. Roscommon. Are you doing the Roscommon 10k in May? I drove the route yesterday, and it seems very flat and fast.

Seres

Krusty_Clown wrote: »

Hey Seres, you mentioned before that you were in based Co. Roscommon. Are you doing the Roscommon 10k in May? I drove the route yesterday, and it seems very flat and fast.

I saw you mention that you were going doing that 10k , there is one in sligo the same day , run by the same crowd , was thinkin of doing that one , although if you recommend that one i might do it instead , i really need to do a race , dont really know where i am at pace wise , last two races had planned could not make them. what did you think of the course? how is your training going ?

Krusty_Clown

The course is actually pretty nice. Mostly minor roads, with a short spell on the hard shoulder of one of the national roads, then finishing in the rather pleasant Moate Park. My OH ran it over the weekend for training purposes and would have easily recorded a PB, so a lot flatter than Phoenix Park and Donadea. I've signed-up as I'm hoping to get under the 40 mins. It would be a great boost with Edinburgh marathon coming up a few weeks later At only 10 euro it's a snip!

Training's going well, but have picked up an injury, so need to see what the doc has to say. Hoping to do another race this Sunday. Fingers crossed.

thirstywork

seems to me you are giving yourself very short recovery between session?
thur 1k's and sat tempo?

Seres

Krusty_Clown wrote: »

The course is actually pretty nice. Mostly minor roads, with a short spell on the hard shoulder of one of the national roads, then finishing in the rather pleasant Moate Park. My OH ran it over the weekend for training purposes and would have easily recorded a PB, so a lot flatter than Phoenix Park and Donadea. I've signed-up as I'm hoping to get under the 40 mins. It would be a great boost with Edinburgh marathon coming up a few weeks later At only 10 euro it's a snip!

Training's going well, but have picked up an injury, so need to see what the doc has to say. Hoping to do another race this Sunday. Fingers crossed.

where did you register for roscommon , i read that you have to pick up application form in local newspapers ?
under 40min , that would be fantastic, i thgink i will have to do a time trial to see where i am at

Seres

thirstywork wrote: »

seems to me you are giving yourself very short recovery between session?
thur 1k's and sat tempo?

ya i dont really know what i am at , had a rough training plan in my head based on nothing concrete but even that keeps changing constantly , i need more focus , i think i was doing better without a plan ,i was just going out and running a couple of miles every day as hard as i could, what do ya think ?

Krusty_Clown

Seres wrote: »

where did you register for roscommon , i read that you have to pick up application form in local newspapers ?
under 40min , that would be fantastic, i thgink i will have to do a time trial to see where i am at

You can register here.

Seres

Krusty_Clown wrote: »

You can register here.

thanks krusty
Wednesday 15th April
10min warm up
Time trial 4.5/4.6mile ( not to sure measured in car ) in 32.37min, really leathered it out today , hilly course , need a more accurate measure than the car as 4.5-4.6 makes a big difference to mile pace
10min warm down

Happy with today , feel i have better idea what i can aim for that is within my reach
any suggestions on how to measure distance if one doesnt have a garmin (really want/need one but cant fit into budget yet )

ss43

Seres wrote: »

any suggestions on how to measure distance if one doesnt have a garmin (really want/need one but cant fit into budget yet )

If you're running on a road or trail that's marked on a map

• Get a page, put the edge of the page at the start of the route, the way the page is alongside the route (until the first turn).
• Mark the point on the page where the the route turns away
• twist the page the way that point is still in the same place but the page is now alongside the next section of your run.
• Keep doing this until you get to the end of the route.
• Measure how much of the page you marked and use the scale on the map to see how far it is.

If anyone who knows what I'm talking about would like to explain that more clearly please do so. It's clear in my head but not so sure it's explained well. It was on the junior cert geography course if that rings any bells.

It's not really that important to measure how fast/far you're running. If you want to do a session at 5k pace run at what you think 5k pace feels like. You mighn't be too far off and you're less likely to run too easy after improving or too hard after a setback if you run according to effort levels than pace.

Seres

ss43 wrote: »

If you're running on a road or trail that's marked on a map

• Get a page, put the edge of the page at the start of the route, the way the page is alongside the route (until the first turn).
• Mark the point on the page where the the route turns away
• twist the page the way that point is still in the same place but the page is now alongside the next section of your run.
• Keep doing this until you get to the end of the route.
• Measure how much of the page you marked and use the scale on the map to see how far it is.

If anyone who knows what I'm talking about would like to explain that more clearly please do so. It's clear in my head but not so sure it's explained well. It was on the junior cert geography course if that rings any bells.

It's not really that important to measure how fast/far you're running. If you want to do a session at 5k pace run at what you think 5k pace feels like. You mighn't be too far off and you're less likely to run too easy after improving or too hard after a setback if you run according to effort levels than pace.

thanks will try that , actually your explanation is very understandable , got it on the second go , thanks also for advice re pace

Running Bing

ss43 wrote: »

If you're running on a road or trail that's marked on a map

• Get a page, put the edge of the page at the start of the route, the way the page is alongside the route (until the first turn).
• Mark the point on the page where the the route turns away
• twist the page the way that point is still in the same place but the page is now alongside the next section of your run.
• Keep doing this until you get to the end of the route.
• Measure how much of the page you marked and use the scale on the map to see how far it is.

If anyone who knows what I'm talking about would like to explain that more clearly please do so. It's clear in my head but not so sure it's explained well. It was on the junior cert geography course if that rings any bells.

It's not really that important to measure how fast/far you're running. If you want to do a session at 5k pace run at what you think 5k pace feels like. You mighn't be too far off and you're less likely to run too easy after improving or too hard after a setback if you run according to effort levels than pace.

That would remind me too much of Junior cert Geography.....just use mapmyrun.com

Seres

Babybing wrote: »

That would remind me too much of Junior cert Geography.....just use mapmyrun.com

thanks babybing fantastic checked that out yesterday , fantastic , i cant believe i been using the car to measure distances to date

thursdays 16th
easy run : 4.68 mi 43.17 mins @ 9.17 av pace
no pressure , 1k sessions morrow , outdoors so times should be interesting

Seres

friday 17th April
6*0.95K reps with 90sec recovery

times
3.37
3.45
3.41
3.39
3.44
3.38

First time doing outside , planned 5 glad i could do 6 , first two i was trying to figure out a suitable pace , happy with session , thought i wolud have trouble getting it under 4mins
next weeks session i will take 10sec off recovery time

Krusty_Clown

Great running Seres! What's with the 0.95k reps? Did you run out of road?!

Seres

Krusty_Clown wrote: »

Great running Seres! What's with the 0.95k reps? Did you run out of road?!

what happen was i was told by babybing about mapmyrun so i mapped out a 0.95km loop on the street view (thinking that was the only map type you could do) and left it at that because i felt i wouldnt know where exactly to stop for the 1km , just realised that there is a satelite view , so next week will be 1km.
I dont know though if i fully trust the mapmyrun measurements because i am after measuring that same loop twice and am getting a 0.01km difference 0.94km versus 0.95km , have you ever tried it ?
to tell you the truth its totally annoying cause i really want to get it exact !

Krusty_Clown

Yeah, I have often used Mapmyrun. I mapped out that Roscommon 10k recently using it. It's never going to be exact unfortunately, but it should be close enough. The only way you'll get more accurate is to measure the distance yourself, using a measuring wheel, or a GPS receiver (doesn't have to be a Forerunner - you could borrow somebody's car GPS if you don't have one). Your car's speedo won't be very accurate either. The thing is, if you measure it properly once, you'll never have to measure it again. just make a few discrete spray-paint marks on the road.

Seres

thanks krusty , will borrow the dads GPs from his car , can you post the link on mapmyrun ( if you saved it )for the roscommon 10k so i can have a look
thanks again

dna_leri

Seres wrote: »

what happen was i was told by babybing about mapmyrun so i mapped out a 0.95km loop on the street view (thinking that was the only map type you could do) and left it at that because i felt i wouldnt know where exactly to stop for the 1km , just realised that there is a satelite view , so next week will be 1km.
I dont know though if i fully trust the mapmyrun measurements because i am after measuring that same loop twice and am getting a 0.01km difference 0.94km versus 0.95km , have you ever tried it ?
to tell you the truth its totally annoying cause i really want to get it exact !

I have seen the same with mapmyrun - i think you are within the accuracy limits of this application. This is only a 1% inaccuracy - 10 metres out of 1000. I know we all like accuracy but 1% is about as close as you are likely to get.

Krusty_Clown

Seres wrote: »

can you post the link on mapmyrun ( if you saved it )for the roscommon 10k so i can have a look

Here's a map I made from when I drove the route in the car: Link
It's pretty flat with some sweeping drags.

Seres

well been a while since i posted , weekend and monday nothing , other issues to prioritise anyway from tuesday here we go

Tuseday 21st April
Tempo run
10min warm up
4.04miles @ 27.31mins
10min warm down
*dont know if call it tempo , was flat out , dont know if a trust time the circuit seemed to have alot of down hill

Wednesday 22th april
Easy run
5.21miles in 42mins

Thursday 23th April
10min warm up
4*1400metres , 2min30sec recovery time
10min warm down

1. 5.46
2. 5.48
3. 5.42
4. 5.40

dont really know why did this session , colud not do 1k reps so felt it was good alternative
good loop , has up hill , down hill and flat straight

Seres

24th April 2009
Recovery Run
5miles @8min/mile pace , 40min , done on threadmill , painful , avoid threadmills at all costs , can even make an easy run hard !

Seres

Saturday 25th April
Easy/long Run
6.55miles in 49.31min, @7.34pace , distance per mapmyrun ( dont know if i trust it)

Seres

Monday 28th April
Easy Run
5.24miles in 40.48 @ 7.47mile/pace

had intended doing 800m reps after my day off on sunday but family obligations did not allow this , will do them tonight.

Seres

Tuesday 28th April
speed Session 6*800m with 600 jog recovery

1. 3.05
2. 3.02
3. 2.59
4. 2.57
5. 2.58
6. 2.56

Just a few comments re th circuit ,

1. i am not sure the measurement is correct , measured with mapmyrun and not entirely sure if iwas stopping at the correct place as the satilite picture is different to what it is now
2. the circuit has climb up and decent part
3. not sure if the times would be as good if i had timed recovery

commentary on the above points are welcome

enjoyed the session , tough though doing it alone

Woddle

Well done Seres your pacing was fantastic. How did you find the recovery period.

Seres

i found the recovery period long , i felt very fresh going into each rep , are you suppose to feel like this? , i think it was taking me about 3min 45sec for the 600m recovery , i suppose if i had given myself 50% recovery time per rep(1min 30sec) it would have been harder for me to keep the pace , whats bothering me is though the distance measurement , i dont feel its exact , what do you think ?