Times for improvement....

rigal

Hi Folks,

Decided it's a good time for me to start a training log here. I've been following other ones for the past 6 months and found them very useful.

I've been running regularly for about 8 months now. I've done a few races, the most recent and significant one was the Edinburgh Marathon last month. It was my first marathon and I was aiming to go under 3hrs30mins but the high temperatures on the day killed me and I came in just under 3hrs49mins. Despite the time I still had a great experience on the day and it's made me want to go out and do another later this year and realise my goal. I've signed up for Amsterdam in October, had planned to do Dublin but can't now.

I bought a road bike last week so plan to do a few extra sessions a week on that. Plan for June is to just ease myself back into running and enjoy it again.

These are my planned goals/races for the next 6 months or so-

01/07/09 - Dublin Duathlon Series - race 3 (1st one so no idea of target time yet)

31/08/09 - Longford 1/2 Marathon - target time: sub 1.35 (pb: 1.41 @ Conn'09)

18/10/09 - Amsterdam Maraton - target time: sub 3.30

Also want to do a flat 5k (never done one) and 10k (pb: 42.xx Lifecycle'08) at some point during the summer.

I'm a 28 year old guy - 6 ft tall and weigh 12.5 stone.

Any advice or criticism is most welcome ..

rigal

rigal

Monday - 3M Slow run

Wednesday - AM - 10M Bike Slow- PM -3M Slow run

Thursday - AM - 10M Bike Fast - PM -3M Slow run

Saturday - 25M Bike Easy

ITB and calves are still a little tight from the marathon. Plan to start doing some proper running this week and will start stretching the legs daily.

--amadeus--

Ahh see, I saw riGAL and thought I'd be in Amsterdam and get to have beers with a hottie

Good luck with the training, 18 weeks from this week so it all starts now...!

asimonov

best of luck rigal, it will be interesting to see if you can progress both the cycling and the running at the same time - or if one will outstrip the other.

Krusty_Clown

Best of luck with the goals and the log. I have a couple of days before I start my own marathon training for Berlin, if the injury recovery continues as planned.

What kind of bike did you buy? How do you rate it? I'm on the lookout at the moment.

rigal

Krusty_Clown wrote: »

What kind of bike did you buy? How do you rate it? I'm on the lookout at the moment.

I bought a Trek 1.2 road bike off a friend. He bought it up in Omagh last month - http://www.kilgrewscycles.ie/products/bikes/road.html

He used it twice and then found out that his work were joining the BTW scheme so he decided to upgrade. I don't know much about bikes and only had MTB's when I was younger but it's a flying machine. I'm loving it so far. I've done some steep hills around Wicklow in it and find it surprisingly manageable. A lot easier than running up them anyways...

I've also heard good things about the Giant defy and Specialized allez which are around the same price I think. You should have a look in the Cycling Forum - loads of good info and tips there...

Slogger Jogger

Welcome to the training logs Rigal. It'll keep you honest. Nice bike. Its something I'd like to acquire someday too.

rigal

Thanks for the comments guys..

Monday 15.06.09

AM - Up early for an easy cycle - did 14M in 54.44, average speed 15.3 mph, took in a few hills and enjoyed the sunny start to the day.

PM - 2M slow jog with the GF in Marlay park then ran home via Dundrum by myself. 6.3M total in 57.18, average pace 9.06 mins/mile (slow but it was pretty much uphill the whole way after Dundrum!)

Delighted to get my first proper run since Edinburgh done tonight. Felt very sluggish initially but the further I ran the better I felt.

rigal

Tuesday 16.06.09

AM - Quick circuits session - 2 sets x 15 reps of each:

1. Crunches
2. Romanian deadlift with dumbells
3. Squats and overhead presses with dumbells
4. Bicep curls
5. One arm swings
6. Seated row crunches
7. Press-ups

Will try and do these at least once a week as the weight bearing exercises are particlarly good for stretching out the legs. Good for injury prevention me thinks..

PM - 25M Cycle - time: 1:44:35, average speed: 14.4mph

Nice route up to Glencree via Enniskerry but a big climb (for me). Took it really handy on the descent as didn't want a repeat of Saturday when I came off on sharp corner and ended up in the bushes. Felt good at the end so picked it up for the last 3 miles.

rigal

Wednesday 17.06.09


PM - run in Shanganagh Park- 2.22M slow jog with GF then did a
3M Tempo run on my own - time: 21.52, avg pace: 7.16 (splits: 7.14/7.30/7.05) Felt pretty good given it's the first bit of fast(ish) running I've done in about 4 weeks.

Will try and do these more regularly than in the past and will increase the distance gradually each week. Must get a proper training plan together for Amsterdam....

rigal

Thursday 18.06.09

PM - run from home- 6M, time: 46.33 , avg pace: 7.44

Enjoyed the run but went a bit fast at the start and should have held back some energy to face my old nemesis from winter training -Glenamuck Road as it was tough going getting up to Kiltiernan.

rigal

Saturday 20.06.09

AM - Long run - 14M, time: 1.52.38 , avg pace: 8.03

Ran with a mate at home who I used to row with years ago. He's been racing half-marathons and is a good bit faster than me so he was very comfortable at this pace. Pretty happy that I kept it around the 8mins mark as it was a nasty morning for a run - windy with rain. Nice to run around Derry as a change from Dublin. Took in the two Bridges along the route.

That's my running done for the week now - 32M total - might get a cycle in tomorrow evening back in Dublin if I've got time.

Had been toying with the idea of doing the multimarathon next week in Dublin but think I'll give it a miss as it's a bit too soon for another long race. Ordered "the stick" last night online from cyclesuperstore (ecoli's recommendation) so hoping that will help loosen out the calve muscles when the training steps up another notch.

rigal

Sunday 21.06.09

PM - 30 Mins Cycle - 8.34M , Average speed: 16.6mph

Monday 22.06.09

Same as last Monday - 2M jog with the GF in Marlay park then ran home via Dundrum by myself. 6.12M total in 53.44, average pace c.8.50 mins/mile (slow - but again lots of hill). Nice night for a run and good to burn off the excesses of the weekend. Could have done with training in warm weather like this before Edinburgh :rolleyes:

rigal

Tuesday 23.06.09

PM - 25M Cycle - time: 1:39:47, average speed: 15.2mph

Same as last Tuesday (but faster )

Really enjoyed getting out on the bike tonight. I was tempted to go for another run but glad I didn't now. It was pretty hot on the way up to Glencree and I was sweating alot but I knew I was going well when I arrived at Glencree about 4 minutes earlier than last week. I went alot faster on the descent and gave it socks on the way home from Enniskerry. Starting to feel more confident on the bike now and may order a pair of cycling shoes sooner than planned.

I took delivery of the "stick" today so gave it a go after the cycle. It certainly loosened up my calves but it'll be interesting to to see how it performs after a long run..

Krusty_Clown

Looks like you're going well. Do you have a mapmyrun route/link for that Glencree cycle route? I'm looking for some cycle routes further afield now, with some hill climbs and a bit of distance.

You must be living in my general locality, as we run many of the same roads. I'm a short walk from Shanganagh Park.

rigal

Krusty_Clown wrote: »

Looks like you're going well. Do you have a mapmyrun route/link for that Glencree cycle route? I'm looking for some cycle routes further afield now, with some hill climbs and a bit of distance.

You must be living in my general locality, as we run many of the same roads. I'm a short walk from Shanganagh Park.

Cheers KC - yeah things are getting better on the bike this week.

I'll try and download the route onto mapmyride and post it here for you. I recently gave up on mapmyrun/ride as my pc was crashing when downloading longer routes. If I can't download it I'll just map it.

I'm in Stepaside. Wish i was closer to Shanganagh - we started running there pretty recently just to get a change from Marlay and to run on grass. It's a great place to train. I'm sure we'll cross paths at some stage over the summer!

rigal

This is roughly the route I took:

http://www.mapmyride.com/ride/ireland/stepaside/121124579761424242

Not sure if after Bahana I went onto the R760 or not (don't think so) but I just followed the signs for Enniskerry.

Krusty_Clown

Brilliant thanks! Will give that a go, but might need to hook up my gps to the bike first!

Krusty_Clown

Did that route earlier. Some very nice stretches. I thought the road up to Glencree would be steeper/harder, but it wasn't that bad. I found the stretches in and out of Enniskerry much more difficult, but my legs were tired from yesterday's training run. Thanks for the map. Will definitely visit the route again. If you're looking for a shorter route with hill climbs, I recommend the roads around Carigologan, which isn't too far away, but will definitely give you a decent cardio workout with the hills! I've posted a load of routes on my training log. Just look for references to Carigologan. Also the road up to Glencullen/Johnny Foxes is a good running/cycling route.

rigal

Wednesday 24.06.09

PM - run in Shanganagh Park- 2M jog with GF then did a
4M Tempo run on my own - time: 28.59, avg pace: 7.15 (splits: 7.14/7.19/7.19/7.09)

Beautiful night to be out (again!) but the heat got me during the third mile and started to feel a bit dehydrated. Managed to hang on and somehow put in a decent last mile even though some of it was slightly uphill so very happy overall. I was really gasping for air during the last bit. It's been a while since I pushed myself this hard and I was like a drowned rat when I got back to the car.

I'll try and squeeze in a short spin on the bike tomorrow morning before work and then that'll be me until Saturday - I'm out tomorrow night with a few mates and then again on Friday night with work. Shame to undo the good work so far this week but I'll enjoy the pints!

rigal

Saturday 27.06.09

AM - 7M recovery run (as in recovering from two nights on the sauce!)
Pace: 8.40 approx.

Not sure of the actual time/pace as the garmin gps didn't kick in for 1/2 mile or so. Ran the first couple of miles with a mate who's just getting back into it. Nice to have a bit of company on a run again.

rigal

Sunday 28.06.09

Midday - 12M Long run. Time:1.38.18 Pace: 8.11

Surprised I was able to get around at this pace. I was feeling ropey after the 1st mile which is downhill :eek:. This may have been because I had more beer along with an indian last night. Not good prep for a long run. I had been planning to do 15M but I knew the weather was too hot to go that far given how I was feeling. I was totally saturated by the end of the run. Even my shorts were ringing. I think I must have superhuman sweat glands..:o

Not a bad week of training all things considered but could have done with putting a few extra miles in. Also need to end the post Edinburgh party and start eating right and cutting down on the booze in take.

I haven't really got a plan together for training this coming week. Am considering doing the Duathlon in the Phoenix Park on Wednesday but also want to do the 5k race there on Sunday and I need to get a long run in somehow. On top of that I have two golf games organised and will be busy in work. Guess I'll see what I can squeeze in.

rigal

Tuesday 30.06.09

AM - Recovery run that should have been done yesterday but was too wrecked after work last night so just went for a walk with the GF instead. 3.31 Miles, time: 28.38, avg. pace: 8.39.

PM -Bike - 10.96 Miles, time: 36.58, avg. speed: 17.8 mph. This the fastest session I've put in on the bike, on the usual route, since I started a few weeks ago. Pretty happy given I had a run this morning and a long day at work.

Have to try and find more time for the bike - every time I get out for a spin it puts a big smile on my face.:D

kennyb3

got my cycling shoes and pedals sorted on the bike and been using them the last few days and would highly recommend you do the same!! you get way more power out of them, i ve found myself much quicker since i got them

rigal

kennyb3 wrote: »

got my cycling shoes and pedals sorted on the bike and been using them the last few days and would highly recommend you do the same!! you get way more power out of them, i ve found myself much quicker since i got them

Cheers kennyb3 - I think I'll invest soon alright. Which ones did you go for? Any issues taking your shoes out at the lights etc?

Hope the achilles heals up soon for you but at least it's the summer and you can get out on the bike a fair bit. If I hadn't signed up for Amsterdam in October I'd be getting out much more.

kennyb3

rigal wrote: »

Cheers kennyb3 - I think I'll invest soon alright. Which ones did you go for? Any issues taking your shoes out at the lights etc?

Hope the achilles heals up soon for you but at least it's the summer and you can get out on the bike a fair bit. If I hadn't signed up for Amsterdam in October I'd be getting out much more.

thanks, got the shimano r086 shoes and look keo classic pedals. no issues at all getting them out - have them on the loosest tension to start with. did fall over once tho - as some old biddy in the car jammed on before i got a chance to get the foot out. fell over sideways onto the curb to avoid scratching her car. quite embarrassing!! ah yeah im going to take a total break from running now for a while

Krusty_Clown

The pedals on my friends bike are half and half (clips one side, standard pedals the other side) which is a handy arrangement. I've had no problems with the clipless pedals except at one stage, where I unclipped the shoe while slowing at traffic lights and then accidentally (unknowingly) clipped it back in again before stopping. Almost ended in disaster. Caused a big spike in my heart rate monitor.

rigal

@ Kennyb3 - that must have been a funny sight, hopefully not too sore on you though! A similar thing happened to a guy in work here who fell over at a set of traffic lights and was on the ground flapping like a fish trying to get the shoes free.

@ KC - Did I see you on the Scalp last night heading towards Enniskerry? I passed someone on the other side of the road in a blue Conn. t-shirt so though it might have been you.

Krusty_Clown

Nope, was not I. Would be a regular route for me (particularly on foot) but did my run yesterday in the morning, followed by physio, so took the rest of the day off.

rigal

Wednesday 01.07.09

PM - Cycle - leisurely pace to and from UCD - 9.5 miles c. 40 mins
Run - Speedwork @ UCD Running Track 7kms including 3 x 1k at 5k pace with 600m recovery in between. Splits were 3.40 / 3.44 / 3.47

Met up with my Edinburgh training partner for the first time since the marathon. He hasn't been doing much so he did c.600m when I did 1km. I probably should have done a few more repeats but it was roasting out there and this was my first track session since mid-May. My aim for this was to determine what kind of pace I can run on Sunday in the Farmleigh 5k at Phoenix Park ( haven't done a 5k before).

Before this session I was thinking sub 20 was beyond me at the moment but this has got me thinking that it's now a possibility if the course is relatively flat. Here's hoping...:cool:

rigal

Thursday 02.07.09

PM -Bike, leisurely pace again -10.45M, Time:40.43, avg speed:15.3 MPH

Friday 03.07.09

PM -Run, -10M, Time: 1:25.34, avg pace: 8:33mins/mile

Plan was to do 12M at 8:30 pace. Didn't feel great out there. Hot and bothered for most of it and had a stitch for the first 3-4 miles. Should have enjoyed it as it was lovely conditions with a nice breeze. Had this Sunday's 5k race in the back of my mind so held back the pace and decided to cut it back to 10M.

On a positive note I've persuaded my Edinburgh training partner to do Amsterdam so looks like I'll have some company for my long runs in future which is good as I'm finding them a bit tedious on my own.

I'm just looking at my mileage so far this week (only 18M!) and I'm really going to try and increase it now over the next fortnight. I'll try and do a medium run during the week of c.9-11 miles plus a tempo and speed session and then a long run at the weekend. I want to be running 5 times a week from now on.

Also still @ 12.5 stone after being c.12 in May so I'm going to try and squeeze in 2-3 bike sessions in the mornings before work and start eating sensibly again.

asimonov

hey rigal. Snap on the 10 mile runs today.

Best of luck at farmleigh on Sunday. i see you have a sub 20 in mind. Do your best to run by pace and don't get caught up in the race; I think if you go out too fast it can feel like an awful long way to hang on! If you can run at or a few seconds below target pace and keep the rhythm you'll be good. Also, i find it helps to find someone to sit behind and just follow a pair of heels.

how's your golf?

rigal

asimonov wrote: »

hey rigal. Snap on the 10 mile runs today.

Best of luck at farmleigh on Sunday. i see you have a sub 20 in mind. Do your best to run by pace and don't get caught up in the race; I think if you go out too fast it can feel like an awful long way to hang on! If you can run at or a few seconds below target pace and keep the rhythm you'll be good. Also, i find it helps to find someone to sit behind and just follow a pair of heels.

how's your golf?

Thanks asimonov. Am thinking along those lines alright.
I'm hoping to get progressively faster each km up until 4kms (maybe 4.00/3.55/3.50/3.45) and then have a lash at it from there. Probably not the most sensible strategy but we'll see how it goes.

My golf is rusty at best. Have only played twice this year and didn't get out today beacuse of work commitments. I'm playing off 13 this year but 18 would probably be more accurate. I'm actually playing in my first golf competition this year after Farmleigh on Sunday :eek:... Do you play much yourself?

asimonov

rigal wrote: »

Thanks asimonov. Am thinking along those lines alright.
I'm hoping to get progressively faster each km up until 4kms (maybe 4.00/3.55/3.50/3.45) and then have a lash at it from there. Probably not the most sensible strategy but we'll see how it goes.

My golf is rusty at best. Have only played twice this year and didn't get out today beacuse of work commitments. I'm playing off 13 this year but 18 would probably be more accurate. I'm actually playing in my first golf competition this year after Farmleigh on Sunday :eek:... Do you play much yourself?

Your pacing plan sounds on the button tbh.

I used to play pretty regularly (i'm off 13 as well) and i'm still a member of the club but running is consuming my free time at the moment. I played a couple of weeks ago and struggled with the usual mixed bag of ok and bloody awful. i think our marathon tapers more or less coincide, so it might be a good opportunity to play a game.

rigal

asimonov wrote: »

Your pacing plan sounds on the button tbh.

I used to play pretty regularly (i'm off 13 as well) and i'm still a member of the club but running is consuming my free time at the moment. I played a couple of weeks ago and struggled with the usual mixed bag of ok and bloody awful. i think our marathon tapers more or less coincide, so it might be a good opportunity to play a game.

+1... There's just not enough hours in the day for golf as well.

A game sounds good and would be a welcome distraction from running at that stage

rigal

Saturday 04.07.09

Recovery Run - 2.25M, time: 18.51, avg pace: 8.21

Just ran down to the Luas stop with my mate who had to collect his car.

rigal

Sunday 05.07.09

Race - Farmleigh 5k

Time: 19.48 (watch time - chip time tbc)

Mile Splits: 6.15 / 6.36 / 6.29 - avg pace of 5.44 over the last .1 of a mile.

Got there early with a mate of mine who I have recently convinced to do Amsterdam with me in October. He hasn't done much training recently due to injury and concentrating on soccer but is a good runner and has the potential to do some fast times (much faster than me!).

Weather was nice and there was a great atmosphere around the tented village and house. Loads of runners and families just sitting around chilling out. I had been looking forward to this all week and couldn't wait to get started.

We took our places a the start in front of the house about 10 mins before the gun. I was disappointed to see alot of walkers/joggers at the very front of the pack. There were about 30 people ahead of us and at least 50% were just out for a jog/walk as opposed to a race. There was a couple beside us with their young son (aged 7/8 max) who was a bit nervous. Couldn't believe parents would be so stupid to have their small kid up front with adults .

Anyways Sonia O'Sullivan pulled the trigger at 10.30 and we were off. The first km was slightly down hill so we managed to pass some slower runners. I must have set my garmin up wrong as it didn't record my km splits but we did the first km in about 3.49 I think.

After about 2kms we came to a section with a small incline and I wanted keep the pace up so left my mate who was starting to struggle. I was feeling very strong at this stage and passed out a couple of runners who had gone out too fast seemingly.

The second and third kms were done at about 4.00-4.05 pace and as I turned the corner to head back toward Farmleigh I could feel the legs getting tired. Anyway I pushed on, telling myself that there wasn't far to go. I caught up with a couple of runners who I stayed with until we got through the gates of the estate.

At this stage there was only about 500-600metres to go and I knew it was going to be tight going to get up the hill and over the line inside the 20mins. Then I could see the crowds (and finish line) in the distance and started to wind up the pace. I passed a few more guys and heard the commentator say that we were all still under 20mins as we approached the finish, a glance at the clock confirmed this and I was a happy man .

My mate finished in just under 21mins and is now determined to get stuck into training .

In summary, great race and would recommend it to anyone looking to do a fast 5k. The location is great for families with kids and the race was very well organised with plenty of volunteers on hand. Slightly disappointed to get another cotton t-shirt as I can't wear them running but not a big deal really.

Looking forward to upping the mileage this week and will try and find another 5k in August. I think I could get much closer to 19mins with a bit more training and some weight loss!

asimonov

well done rigal, good work on the sub 20.

Krusty_Clown

+1. Well done. On a flatter course you should get down to sub-19 easily.

rigal

Monday 06.07.09

AM - Up early for an easy cycle - did 14M in 55.24, average speed 15.1 mph, nice morning but much colder than last week.

PM - Usual Monday night route with hills -> 2M slow jog with the GF in Marlay park then ran home via Dundrum by myself.

7.41M total in 1.02.04, average pace 8.22 mins/mile.

Much faster than last 2 weeks and felt easy. Think the reason for this is I only had a few beers over the weekend!

rigal

Wednesday 08.07.09

AM - Cycle - did 14.8M in 1.09.24, average speed 12.8 mph, went up to Glencullen via Lamb Doyles and then across to Enniskerry. Very hill route with some tricky descents (for me anyway!) see linky -

http://connect.garmin.com/activity/8225269



PM - Medium Run with 4M @ Tempo pace (sub. 7.20 mins/mile)
9.2M total in 1.12.24, average pace 7.52 mins/mile. Total sweatfest out there. Did the tempo miles early on in the run and then suffered on the run home. Good session though. Reckon the cycling is helping the running times.

Krusty_Clown

Two tough sessions in one day? Fair play to ya. And you didn't even stop in the Blue Light for a sneaky pint.. Waste of a good cycle.

rigal

Krusty_Clown wrote: »

Two tough sessions in one day? Fair play to ya. And you didn't even stop in the Blue Light for a sneaky pint.. Waste of a good cycle.

a pint of water is what I needed when I was passing by there yesterday morning...

You should check out that route some day as you'd probably enjoy tackling the climbs. I will issue a health warning though - don't do it if the roads are wet as some of the descents shortly after Glencullen are seriously steep...:eek:

rigal

Thursday 09.07.09

Speed session at UCD - 10 X 200m with 200m recovery, 4.03M Total

Splits were all 34-37 secs.

--amadeus--

I might have missed this but what plan are you following?

rigal

--amadeus-- wrote: »

I might have missed this but what plan are you following?

No you haven't missed anything amadeus. I'm not following any plan really at the minute - it's pretty much base pace run + tempo + speed work + long run.

I will pull one together now in the next week or so. I'm reading a few different books (advanced marathoning and braintraining for runners) so will probably loosley base it on a plan from those and what I've learnt since I started running. The more I read the more I think that there's no one plan that's right for everyone.

Tonight's session was an attempt to increase basic speed and help me run faster in general. A problem I had with my last training cycle was that I neglected speed work and tempo runs and this caused me to struggle with any kind of faster paced work.

rigal

Saturday 11.07.09

LSR - 16 Miles, time: 2:17:15, average pace: 8:34 mins/mile

http://connect.garmin.com/activity/8525889

First two miles were done in Marlay Pk with the GF @ c.9.50mins pace so the remaining 14 averaged around 8.20 mins.

Didn't enjoy this run at all and struggled from the start. Would have been better delaying it until tomorrow but have other stuff on so wasn't an option. Only brought 1 gel and didn't have enough water dropped along the route.

Ran down to Sandymount and then across to Blackrock and up to Stepaside. The last 5 miles were tough going up hill so was very glad to get finished up. I'm away for a long weekend next week so will try to fit in another LSR on Wednesday night.

That's c.37miles done this week so far and am happy with that as it was my goal to up the mileage to >35 miles pw. I'll try to squeeze in a quick recovery run or cycle tomorrow at some stage.

rigal

Sunday 12.07.09

Easy (recovery) cycle - 10.48 Mile, time: 40.00mins, avg. speed: 15.7mph

rigal

Monday 13.07.09

Usual Monday night route with hills -> 2M slow jog with the GF in Marlay park then ran home via Dundrum by myself. I'll add another 2 miles to this next time.

7.3M total in 1.04.22, average pace 8.48 mins/mile.

Took it pretty handy as the legs were still a bit stiff from the long run on Saturday. I'll probably just do a short run on grass tomorrow night to give the legs a break from the roads.

rigal

Tuesday 14.07.09

Run - 3.46M, Time: 32:49, avg. pace: 9.29 mins/mile

Ran with a mate on the grass in Marley. Took it very easy and didn't bother looking at the watch to check pace. Long run planned for tomorrow night as I will be away this weekend.

I finally took delivery of the book "Advanced Marathoning" by Pfitzinger & Douglas yesterday and already I am seeing the sense in their training plans. I kind of wish I'd read this book before I started training for Edinburgh :rolleyes:.

Anyway I'm either going to jump in at week 6 of the 55 mile /18 wk plan or start the 12 week plan next week and take it from there. I'll decide when I've read a bit more.

Slogger Jogger

Nice progress Rigal, keep it up. I'm drafting my latest schedule at the moment for Dublin. I'm going to take on board Tergat's advice to include 2 long runs per week (Weds and weekend) and put the other building blocks - tempo, intervals, recoveries - around that.