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"If I'm not out there training, someone else is."
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Day|Training|Distance|Pace|Time
Saturday|Easy Run|6.25 miles|7.09 mile pace|44.44
Day off today so into town for lunch with a few of the lads heading to Gothenburg next week (unfortunately I am on my sports therapy course all weekend so could go and cheer them on). Then headed down to Athlone but had to stop in to Runworx to pick up one of the lads. The aim was to pick up a passenger but in the end came out with a pair of Kinvara's, pair of fast twitch and a few other bits and bobs on top of that
Then down to athlone for some great races. First time in the new stadium and was very impressed with both the track and the facility. Some top quality races on show and was good to see the organisers efforts reap the rewards of their hard work getting this meet up and running with an all comers record and a Euro qualifier.
Was late home but dying to run so had to reel myself back in until I fully shake this. Should be back to full training monday but I am happy enough with the fact that I have been able to manage to keep ticking over this week
Feb Targets
300 miles|124.3 left
Run every day| 21/23
12 Supplementary Sessions| 5/12
4 Speed Development Sessions| 3/4
4 Recovery Runs|3/4
Weekly mileage|32.75 miles
MTD|175.7 miles
YTD|442.62 miles0 -
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Ended up getting a bit of a shock when the body decided that enough was enough between work, study and training so ended up taking a bit of an enforced break for a few days last weekend.
Came back to running last tuesday with the plan of doing 800ms. cwgatling was at the club so ended up having company however this was short lived as my body once again reminded me I can't just go from nothing for a few days to a session and despite hitting the splits for the first three reps body felt all over the place (phantom pains and stride felt awkward) in the end nailed it on the head after 4 reps (2.42, 2.42, 2.42,2.49)
The rest of the week was a handful of easy runs and felt generally good for race on Sunday. Conditions were muck and the course was tough enough that was going to be a difficult run still I said I would give it a lash. First mile was flat followed by a few climbs (nothing too drastic) and an almighty headwind.
First mile I went off not looking at the watch however after about a k I was breathing heavier than I should have. It was with good reason though as I looked at the watch to see 5.07 mile pace. Managed to slow this down to 5.20 as came through the mile marker but damage was already done.
Next mile was manageable however and was still on course for something respectable as I was tipping along in the low 5.40s (dont have the watch on me to get exact splits). During this mile the lace came loose and tried to ignore it for a while but to no avail and about 4k in I conceded and stopped to tie it. At this point a group of about 4 runners passed me and I thought that if I could catch up with them I would get through the head wind. Never happened though as I neither gain nor lost ground over the next 3k (came through 5k in 17.49)
This few km I struggled big time and I was out near 6.30 pace between the hills and the wind. By the time I managed to turn out of the wind and into the home stretch I was already toast. Managed to dig in hard to not allow myself be passed again but laboured over the line in 37.03 which is probably my slowest 10k ever.
Followed this up with an easy 5 miler Monday to loosen out the legs as they were in a bad way from the race (the rolling hills I say moreso than the effort)
Yesterday then down at the club the middle distance group were having a 1500m time trial and I decided to hop in and see if I could restore a bit of confidence after the weekend. The last while I have been working on basic speed and the sessions have been ticking over nicely but the mileage has been low so I thought that perhaps a middle distance race would be a way of highlighting that the training is going well and that it is just a case that the strength is lacking.
Legs still not 100% right but not too bad after the easy run the day before. There was a good group for it, some of the younger athletes were only doing 700m so were designated to be pace makers. Outside of that you had a group of runners in the 4.15-4.30 range so I figured anything around 4.25-4.30 would be decent given the conditions.
Whistle went and the pacers and quicker guys immediately shot to the front. I slotted in near the back knowing that I had not done 1500m specific stuff I was gonna be at a disadvantage. Hit the 400m in about 6th in 63:eek: waayyy too fast and knew it was gonna be a long way around though despite this I felt fairly fluid.
The second lap I slowed purposely because I knew pace was too hot to handle, despite this started making my way up through the field even though the 2nd 400m was slow as we came around in 2.17. At this stage the younger lads had pulled off and had taken a few casualties with them. At this stage I was eyeing one of the younger lads who is a 4.12 runner I knew he was hurting so I thought if I could catch him we would drive each other on. about 950m in and I came up on his shoulder and thought this would spur him on as he had been out in front for a long time and I thought he had just gotten complacent. Ended up brushing straight by and he had no reaction.
At 1200m I was at 3.33 which though it was slow the fact I was running on my own on a cold wet Tues night wasn't the worse. Rather than completely fall off I had it in my head the other guy was going to completely blow me away with a kick so with 300m to go I was winding it up and crossed the line in 4.27. Was happy with the effort and acted as a good workout as I went on to do 2 lap jog followed up by 5x200m w/ 1 min rec. The splits were
31, 33, 33, 33, 33
legs felt good during these but I wasn't aiming to kill it more just keeping race pace and actually felt quite controlled. Despite the time not being great and the pacing being all over the place the manner in which I raced the time trial gave me a bit of confidence.
(Apologies for story book making up for my absence of posting the last week
)
Edit: Race splits for 10k: 5.20, 5.45, 5.53, 6.08, 6.32, 6.00, (5.06 pace)0 -
63 first lap haha that is just crazy.if you had of went out 67-68 you could have ran low 4.20id say.Did 1200m time trial last week and it's nice to do them this time of the year.Hopefully in the summer we will be looking back wondering how where so slow
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thirstywork2 wrote: »63 first lap haha that is just crazy.if you had of went out 67-68 you could have ran low 4.20id say.Did 1200m time trial last week and it's nice to do them this time of the year.Hopefully in the summer we will be looking back wondering how where so slow
I agree with you better pacing and I would have been a good bit quicker which bodes well considering I am only a 4.21 man at best. Made the mistake of getting sucked along with the pace out of everyone it was me and Spud taking up the rear (the old men of the race:D) so you can imagine how fast they went off. Feel that come the summer though that time will be severely revised0 -
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Ended up getting a bit of a shock when the body decided that enough was enough between work, study and training so ended up taking a bit of an enforced break for a few days last weekend.
Came back to running last tuesday with the plan of doing 800ms. cwgatling was at the club so ended up having company however this was short lived as my body once again reminded me I can't just go from nothing for a few days to a session and despite hitting the splits for the first three reps body felt all over the place (phantom pains and stride felt awkward) in the end nailed it on the head after 4 reps (2.42, 2.42, 2.42,2.49)
Next time tell him we're still waiting for his DCM 2012 report! Well done on the 4.27, plenty more there come the summer time. 0 -
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