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Times for improvement....
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Krusty_Clown wrote: »But throwing your sports drink in your eye?! That's just silly.
I know! What a muppet eh?, It happened at the turnaround point so as I turned I met up with my mate who was running the other way. He tried a high five but I didn't see it!:rolleyes:;)0 -
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tisnotover wrote: »well done on getting the sub 1:35 goal rigal, considering probs ya had with cramps and all that.
I've no doubt that sub 1:30 is around the corner for ya next time!
Cheers tisnotover. Hopefully you're right. I'll keep following your log for tips on how to go faster
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Cheers tisnotover. Hopefully you're right. I'll keep following your log for tips on how to go faster
here I haven't ran sub 1:30 for the half yet now either, will find out on Sep 13th.
The plan I've been trying to follow is this one (Gringo78 is as well),and interval/tempo work has def helped bring other race times down:
http://www.runnersworld.com/article/0,7120,s6-238-244-258-12006-0,00.html0 -
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Went to the physio today as my right ITB band has been very sore since Tuesday nights run. I think the race on Sunday plus the steep hills on Tuesday night caused it to flare up.
He did some massage and electro-acupuncture which was sore but effective
! He reckons that the cycling could be compounding the problem so has recommended that I take the rest of the week off running and give cycling a miss for 2-3 weeks until it's fully healed. I'll miss the cycling but I can handle that (temporarily!).
I am worried about missing another long run though. Looking back on my schedule come Saturday it'll be 3 weeks since my last long run and it'll be 4 weeks before I can do my next (weekend after next). That's going to be a big gap in my training for Amsterdam but it can't be helped.0 -
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Wednesday = rest day
Thursday 10.09.09
Day 4/Week 7 of the P&D 12 Week Plan
MLR - 10.96M, time: 1:26:59, average pace: 7:56 mins/mile, average HR: 161
Not really an MLR, more a tempo(ish) type run in the end up
.
Did 3 mile warm up then 3 miles @ PMP (7:51 /7:46 / 7:40 - too fast!!), then 3 miles @ 1/2 MP (7:09/ 7:01/ 6:52 - nice :pac:), then 2 mile warm down.
Very happy with this and also with my new pearl izumi phase t-shirts. Tried one tonight for the first time and they are so light - perfect for sweat merchants like me. Got them on ebay @ £12.99 a pop..
Oh and I weighed myself tonight after my run - 12 stone!! I know I probably lost a few pounds in sweat earlier but I'm claiming it anyway. 11.5 stone for amdam is looking like a possibility. That means loosing c.2 lbs a week for 5 weeks. No bothers..:pac:0 -
Friday = rest day - 18 holes of Golf in the sunshine at Carton House
Saturday 12.09.09
Day 6/Week 7 of the P&D 12 Week Plan
Recovery Run - 4.36M, time: 37:39, average pace: 8:38 mins/mile, average HR: N/a
Nice run in the sun at Marlay Park. Place was jammers so headed to the grass field in the middle and did a few laps of that. Got a new pair of trainers in AK - Brooks Trance 9 in snazzy green and white - lovely trainers and lighter than my other runners (sauconys).
Sunday 13.09.09
Day 7/Week 7 of the P&D 12 Week Plan
Long run- 19M time: 2:35:58, average pace: 8:13 mins/mile, average HR: 161
First long run in 4 weeks :eek: so I was a little worried about how this would go. I headed out to the Phoenix Park early and started out at the Papal Cross car park. It was really warm and there was a great atmosphere about the place, loads of runners about. The first 10 miles or so were fine, pace was c.8:20. I downloaded an audiobook yesterday for the first time -Dean Karnazes "50 Marathons in 50 days", so I listened to that and the miles were passing by pretty quickly.
I stopped for a quick stretch at around the 13 mile mark and was running out of water at that stage so knew that I wouldnt get to 20 miles without more. I ran back to the car and grabbed another water bottle and took a quick swig of lucozade sport which reinvigorated me. Did miles 14-19 at just under 8 mins/mile (PMP). I called it a day at 19 as I was feeling pretty wrecked. Probably a combination of the heat and not having run long in nearly a month.
Next week will be lower mileage as I have the Lakes 10k on Saturday and will probably just do a 15-16 miler on Sunday. Only two more weeks of hard training before the taper. Training to date has not gone very smoothly but this week has gone very well after being injured last week.
I'm feeling a lot stronger than I did before Edinburgh so hopefully that feeling continues and I can get the sub 3:30 monkey off my back on 18/10 in Amsterdam. To date I've attained a few of my goals for the season (sub-20 5k and sub-1:35 1/2 MP). I'm hoping to do the Lakes in sub-41.0 -
Monday = rest day - quads were still sore from Sunday's long run. I had planned to go for a light run on the grass or a cycle but I was too wrecked after work. Had a few sneaky pints on Sunday night and felt slightly hungover so just vegged for the evening.
Tuesday 15.09.09
Day 2/Week 8 of the P&D 12 Week Plan
VO2 Max- 8M w/ 5 x 600m @ 5k pace with 90 secs jog recovery, time: 1:03:16, average pace: 7:55mins/mile, average HR: N/a (forgot it unfortunatley:rolleyes:)
Ok.... this was my first proper track session in 10 weeks (:eek:) so I was a bit aprehensive about it plus I had not chosen an ideal training partner for the session. I met up with one of my AmDam accomplices down in UCD. He used to run the 800 in college and I think he won an all Ireland when he was 17 or so. He's just getting back into running again but is naturally fit (and damn fast). Interestingly he has chosen to do a marathon as his first goal race after a few years lay off. I think the lure is more amdam the city and not the marathon.
We decided to do a 5 mile warm up around the campus first and then got back to the track and did a few laps before kicking off the 600s. Splits were - 2:14/2:16/2:15/2:11/2:04..
I think all the 600s were too fast for me. They were supposed to be @ 5k pace which is probably about 3:50ish for me at the moment but we did all of them at least 5 seconds faster. For the last 600 my mate decided to go at his own pace and gone around the bend about 10 seconds after I shouted go. He finished at least 100m ahead of me so I'm guessing he did the final 600 in 1:45 or so..
Moral of the story is - it's good to have a training partner for track sessions but not in all cases. Michael if you're reading this - please go and join a club after amdam and stop rubbing my nose in it!:p
Oh and I've decided on a new addition to my posts - a daily "top tip" - they'll be more for my entertainment than anything else but as this training melarkey is a learing curve (overused term) and I tend to do something stupid every training session it might be of some use...
Today's top tip - well I have two (just to kick things off)- Don't train with proper athletes - it's degrading
- Don't drink your protein recovery shake with your dinner - it'll make you feel sick....
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Krusty_Clown wrote: »I loved those V02max sessions. It's the LT runs that I really learned to hate.
Interesting - I must be one of the few people who enjoys the LT runs!
What are your thoughts on doing the V02 max sessions so late on in the training schedule? I think I read in one of Tergat's post that he reckons LT's are more beneficial for marathoners. I've loaned my P&D book sorry, "bible" to a friend so I can't refer to it for enlightenment..0 -
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