"If I'm not out there training, someone else is."

ecoli

Hey Guys
Okay a little background I am a 20yr old who heavily involved in my running.Ran fairly decent times as a juvenille in comparison to others of my age. In the last two or three years however my PBs have stalled despite major improvements in my training etc. The only PB i have broke in that time officially is my 5 mile at 27:41 (broke my PB for 5k in the process).
I had great intentions for my training this year as it my first year as a senior however struggled with shin splints for the best part of four months. Anyway finally back to consistant training in the hope of a good XC season. Anyway i thought a log might help me on the straight and narrow now that i back fit enough to tackle sessions and hopefully be a good read for others coming back from injury.
A quick catch up on this week to get started
Week 1
Day one: 8 miles easy
Day two: Rest
Day three: am 6 miles easy pm 3 miles easy
Day four: 8 miles easy

shels4ever

ecoli wrote: »

Hey Guys
Okay a little background I am a 20yr old who heavily involved in my running.Ran fairly decent times as a juvenille in comparison to others of my age. In the last two or three years however my PBs have stalled despite major improvements in my training etc. The only PB i have broke in that time officially is my 5 mile at 27:41 (broke my PB for 5k in the process).
I had great intentions for my training this year as it my first year as a senior however struggled with shin splints for the best part of four months. Anyway finally back to consistant training in the hope of a good XC season. Anyway i thought a log might help me on the straight and narrow now that i back fit enough to tackle sessions and hopefully be a good read for others coming back from injury.
A quick catch up on this week to get started
Week 1
Day one: 8 miles easy
Day two: Rest
Day three: am 6 miles easy pm 3 miles easy
Day four: 8 miles easy

Besdt of luck, will be keeping an eye on your progress.. nice 5 mile pb btw.

christeb

Good luck and looking forward to see progress.

One thing I like to see on blogs (maybe as I'm a stat freak) but can you post times of your "easy" runs etc - I'm always intrigued as to who finds what pace "easy". Thanks

Running Bing

Good stuff, should be an interesting read.


Whats your best event Ecoli?

cfitz

Cool, look forward to reading this.

ecoli

christeb wrote: »

Good luck and looking forward to see progress.

One thing I like to see on blogs (maybe as I'm a stat freak) but can you post times of your "easy" runs etc - I'm always intrigued as to who finds what pace "easy". Thanks

Week 1
Day one: 8 miles easy (59 min)
Day two: Rest
Day three: am 6 miles easy(45 min) pm 3 miles easy (25 min)
Day four: 8 miles easy (60 min)

ecoli

Running Bing wrote: »

Good stuff, should be an interesting read.


Whats your best event Ecoli?

My best events would be 5k - 5 mile i say for some reason i dont get into alot of other races and as such my times dont really reflect my ablity but ill list my PBs for anyone interested

800m 2:06
1500m 4:22
3k 9:47
5k 16:32 (however have clocked 16:24 in a 5mile race)
5 mile 27:41
10k 34:10

cfitz

ecoli wrote: »

800m 2:06
1500m 4:22
3k 9:47
5k 16:32 (however have clocked 16:24 in a 5mile race)
5 mile 27:41
10k 34:10

I reckon you're 10k time looks the best. (Though McMillan Calculator would probably put your 800 and 1500 times as the best.)

ecoli

cfitz wrote: »

I reckon you're 10k time looks the best. (Though McMillan Calculator would probably put your 800 and 1500 times as the best.)

true that the time of the 10k equates to very fast but was alot of downhill parts to the course so i dont consider it to be as good as my five mile as i ran that on two seperate course Raheny and Sportsworld

ecoli

Week One Day 5
Seeing as i had the day off work today i thought it was the perfect time to get back to doing core. Havent been keeping it up in a while which prob should have considering i was injured for so long this year.Anyway a good 40 min worth of core work ther at half two to give me a chance to chill before my run this evening. Heading with P3fitz will be good to get bit of company again as most of my runs the last few weeks have been solo. Was trying to avoid people till i was able to cover my hour runs comfortably

ecoli

Week 1 Day 5
9 mile in 63
It been a pretty good week training so far at about mid thirty mile mark so far for the week with two runs still left to go. The legs felt a bit tired but this was prob a result of the late night due to watching the NCAAs and the morning core work session.The company was good to have and turns out guy i ran with coming back from injury too so was good to have someone in the same boat as me maybe work with fair bit over the next while. will prob take it very easy tomorrow as this weekend my first run over ten since i came back so dont wanna rush it too much

Woddle

ecoli wrote: »

will prob take it very easy tomorrow as this weekend my first run over ten since i came back so dont wanna rush it too much

I'll take it easy on you on Sunday so

ecoli

Woddle wrote: »

I'll take it easy on you on Sunday so

haha thanks for the concern but fair is fair now we training at more your field of expertise it only fair that you can make me suffer to get me back for the track sessions

Woddle

Completely taking the pee, looking forward to running this route with you as you might drag me along a little quicker. On my lsr I tend to plod. Predicted overall pace approx 8 min. There is a couple of climbs aswell, nothing too serious.

ecoli

Woddle wrote: »

Completely taking the pee, looking forward to running this route with you as you might drag me along a little quicker. On my lsr I tend to plod. Predicted overall pace approx 8 min. There is a couple of climbs aswell, nothing too serious.

sure take things handy at start and see how it goes. looking orward to the route from looking at your map seems like a pretty good loop. warn you though recently havent been a huge morning person so may take me lil bit to get the legs moving haha

Woddle

I'm pretty much the same, the first 2 miles are flat but normally ran slowly for warming up, the next 4 is up hill and rolling and then a mile of down and then predominantly flat. Not sure whether the park will be opened by the time we come round but I have an alternative when we get there, up to wesley and then Dundrum-Churchtown-Templogue-home and your right it's an excellent route.

p3-fitz

Thanks for that run today ecoli. Perfect pace ... same again tomorrow ?

ecoli

p3-fitz wrote: »

Thanks for that run today ecoli. Perfect pace ... same again tomorrow ?

For sure same time

ecoli

Week one Day 6
PM:9 miles in 66 (7:20 pace)

After my core session i was in agony today which proved to me one thing. the muscles targeted with core work need to build alot more if i am to cope with higher volumes and intensities of training later in the season.
Despite this once i got out on my run today loosened up a bit but as me and
P3fitz were both suffering after core sessions we kept the pace slower than usual. Hopefully legs will be good for tomorrows long run

ecoli

Week 1 day 7

AM: 14 mile in 1.58 (8.25 mile pace)

Running at half six in the morning was great ideal conditions and all the roads were relatively quiet. My first +10 mile run in a long long time it was great to have the company of Woddle and Figg really helped me get through it. Legs were still a bit stiff from the core on friday which didnt help as they got bit tight again around the nine mile mark but i survived. Will be interesting to see how the legs are tomorrow though.

All in all been a good week of training building my mileage is definitely goin to get my strength back to what it was and hopefully develop it even further. Still have a long way to go but i getting there and i happy with overall mileage of roughly 55 this week giving me something to build on

ecoli

Week 2 day 1

9 mile in 65 ( 7.18 pace)

Great weather really drags them all out of the woodwork. Went to my club training session, first time in a while i am ashamed to say. Was really good though had 7 of us out which biggest group i have run with in i dunno how long was a great spirit thouugh most of the lads finished early as they were racing yesterday so just on short recovery runs. Was happy with my run was just what i needed as longs were bit stiff from long run yesterday but to be expected

ecoli

Week 2 Day 2

8.5 miles in 61 (7.10 mile pace)

Was tipping along nicely about 6.55 pace for the first six however training partner got a bit of a stitch (eating to close to run tut tut) so we eased back the pace. To be honest i was glad legs taking a cumulative effect from all the training all the week. Looking forward to recovery tomorrow haha

p3-fitz

ha man you know i cant run without having my cheerios :pac:

ecoli

Week 2 Day 2

PM; 30 min core work

wanted to get this out of the way so i wouldnt have to worry but it on recovery day. definitely need to incorporate more in order to stay injury free with my training

ecoli

Week 2 Day 3

5 mile in 42 min (8:40 mile pace)

nothing to hectic just needed to give the legs a break after last week and get them ready for another week training. Starting to see the importance of a recovery run every week over a rest day hope this is the way i will be very strong come the winter.
Also comes at right time as my club has a summer race series so i am thinking of hopping into a race tommorrow. Wont race it but will be a good chance to get a tempo run in i think the race is about 2.5 - 3 mile so see how it goes

Abhainn

Looking forward to your log ecoli. Welcome

ecoli

Abhainn wrote: »

Looking forward to your log ecoli. Welcome

Thanks for the welcome it always nice to get encouragement and feedback from people. It always appreciated both positive and negative:D

DJS

Well man.. sorry bout that run on monday, but i didnt expect the legs to be that sore.

Glad too see u up-ing the training... id love too see u back in the sort of shape that had u absolutly making a show off me down in tymon and UCD.

Keep up the good work and i will defo get in for a few runs with u when i get the chance..

P.S p3try there is nothing wrong with eating before runs man.. do it all the time:D

Fitzington

Alrite man,
Like the training log good to see you back training hard after the
shinsplints. looking forward to the race
tomorrow should be a good run.

ecoli

Week 2 Day 4

4 mile in 27 (6:40 mile pace)

Nice brisk morning run to get the legs goin for tonight. Even though i am only taking the race as a tempo it will be the first time in about a month to 6 weeks that i have done anything involving a bit of speed. will be interesting as there are to guys who as recent as last week went sub17 and low 17s for 5 k in the first club race so with them in the race hopefully the pace will be honest enough to gve me a good tempo work out

ecoli

Week 2 Day 4

Am:4 mile in 27 (6:40 mile pace)

PM:3 mile warm up 2.8 mile tempo (club race) 1.5 mile cool down

Decided it would be good to show my face at clubs summer race series so i said i would take the race as a training session. the last few weeks have been nothing but LSR so it was nice to get a few quick miles into my legs. The course was set over four laps on grass which relatively flat.

The race began and from the start it was apparent the league leader. He has been running great times recently noticeably 28:01 in a 5 miler so i decided to let him go and sat in fourth briefly before moving into second. I noticed Fitzington, a younger athlete in the club, on my shoulder and it was obvious he was out to prove a point, he wanted my scalp. Another vet went with us and we broke away from the pack. for the first two laps we went tipping along i was feeling really good. third lap i upped the pace slightly and again on the last lap. I thought Fitzington had died off but he was holding on few metres behind and with 300m to go he made a surge. I was so tempted to go with him because was feeling so good but i managed to restrain myself and let him go. I finished up 3rd in 16.48 three seconds off second.

I was really happy not just because of how i felt but because i managed to hold myself back and curbed my competitive nature. This i feel is a real break through as i dont feel that i have to push myself to the max in every training session as i did last winter coming up to my injury.

Tempo 2.8 miles in 16.48 (5.42 mile pace)

DJS

Good run tonite, u were very comfortable... But i still wouldnt have let him go that easy man!! Not a chance..

Im looking forward to trainin with ya next year for XC like last year.

Roll on the track race my friend:D We need to but a stop to That corkmans winning streak!!

ecoli

DJS wrote: »

Good run tonite, u were very comfortable... But i still wouldnt have let him go that easy man!! Not a chance..

Ah wasnt that easy man hats off to Fitzington he had a good run

p3-fitz

did someone say but a stop to that cork mans winning streak? cause thats what i was born to do lol

Fitzington

Good run tonight man You looked very comfortable
on the last two laps, Being honest i found the run alot
harder than Ecoli and the other Vet.
Looking forward to the track race.:D

DJS

Fitzingtons kick reminded me of hicham el guerroujs kick to win the 5k at the 2004 olympics!!

And yes roll on the track race, there will be a few scalps to be had alrigh.

And yes.. beating cork men is something on a few were born to do man

ecoli

Week 2 Day 5

9 mile in 61 : 6.45 mile pace

Felt grand after the race last night so i pushed pace small bit but altogether just kept it comfortable as still getting the miles in is the most important thing at this stage

DJS

Nice run today man, steady pace. I didnt think i was 6.45 pace tho but sure it was grand to get the legs goin a bit faster on a run:D

Enjoy your LSR tomoro... When im in bed nice and warm ill be thinking of ya:D:D

ecoli

Week 2 Day 6

9 mile in 60 (6:40 mile pace)

Had a change of schedule today was suppose to do a 15 mile this morning but slept it out (sorry again Woddle) and had time constraints today so had to swap it to tommorow.Today was a real mental struggle to get out but i managed to get out the door once i was out i felt really good and was flying around. eased up a little once i met up with P3fitz after about 40 min and did like fifteen min with him. Really suprised how well the body is holding up since i replaced rest days with recovery days i feel full of energy most of the time but i think that this is down to getting alot more sleep also

ecoli

Week 2 Day 7

Woke up today feeling like a train had hit me so said to myself that i would do a run this evening unfortunately never happened so my consecutive running days ended at nine but i not too worried to be honest i mean i am only couple of weeks back into training and i shouldnt push it too hard still very early days. Altogether this week is slightly lower this week with 52 but i still goin well in terms of my fitness starting to feel good about my training and my attitude also the fact i feeling guilty at having one day off in the week is something i have never had as only started getting rid of rest days recently so hopefully my progress will continue and i can shake old lazy habits completely

ecoli

Week 3 day 1

9 miles in 65 (7:20 mile pace) + 4x100m strides

I dunno whether it was the dead heat or the rest day yesterday but felt a little sluggish took me a while to get into my running however dropped the pace at about 6 miles slightly. Started to incorporate strides into my runs this week to now that i able to cover the miles again want to refresh the leg speed a little though will only do this twice a week for now as the key is patience (something i have to frequently remind myself)

DJS

I wouldnt worry bout it man, everyone gets them days were the legs arent feeling great.
Good too see u doing a few strides, nice way too keep the speed up. Are u going to do the club race tomoro then??

ecoli

DJS wrote: »

I wouldnt worry bout it man, everyone gets them days were the legs arent feeling great.
Good too see u doing a few strides, nice way too keep the speed up. Are u going to do the club race tomoro then??

Unfortunately work beckons so i just gonna do a run instead

DJS

Aww pitty, u better be running the track one man!! ANd dont give me "iv work" excuse lol

ecoli

Week 3 day 1

Pm: 20 min core

just a short session tonight got in after work just to hopefully help try to stay injury free

ecoli

Week 3 Day 2

8.5 miles in 58 (6.55 mile pace)

nice to have the heat but something i never thought i would miss was a bit of a breeze the dead heat just made it a little tougher than it should have but other than that just a routine couple of miles to keep be building phase going considering whether to throw in a tempo or a session come thurs not too sure yet i will wait to see how i feeling on the day to decide i think

DJS

SESSION!!!!

And plaza afterwards!!!

ecoli

Week 3 Day 3

8 mile in 56 (7 min mile pace) + 8 x 120 m strides over hurdles

routine mileage but i was told that i am being put into the 400m hurdles for the next round of the National Leagues and possibly the steeplechase so i needed to brush up on my technique. they went pretty well was rusty the first few but started to get back fairly quickly i am more worried about my fitness than my technique but still it only a once off to help out the club when i can. Legs little tired now but nothing too major still should be good for session tomorrow

Woddle

ecoli wrote: »

Week 3 Day 3

8 mile in 56 (7 min mile pace) + 8 x 120 m strides over hurdles

routine mileage but i was told that i am being put into the 400m hurdles for the next round of the National Leagues and possibly the steeplechase so i needed to brush up on my technique.

Such a shame you can't make Saturday. As our coach for the day knows a thing or two about that event

ecoli

Woddle wrote: »

Such a shame you can't make Saturday. As our coach for the day knows a thing or two about that event

i know yeah unfortunately work till four followed by other commitments from 5till four the next morning so i have one hour to myself its just one of those weekends

ecoli

Week 3 Day 4

3 mile warm up, 2x(10 x 400m) 2 min cycles with jog 400m after 1st Set
target time 78 - 80 with 40-42 recovery + 6x120m over hurdles

times: Set 1 Set 2
78 78
79 78
80 80
80 79
81* 80
78 80
78 79
79 79
78 78
80 81*

Legs were fairly tight to begin from hurde drills last night so i didnt know how i was gonna fair up but as happy with how they went two slip ups but more a lapse of concentration rather than tiredness. Was a nice way to get back into sessions though i have a feeling that my legs will suffer tommorow but all in all was very happy