Summer/Autumn Goals

Gringo78

Had a log going here called 'Training for Cork '09 Sub 3'...that ended June 1st with a 3hr 25min effort..some way off the original target...in hindsight I was happy with it as a first attempt at the marathon distance with sub standard training. I think it'll be 2010 before I am in real shape for a sub 3 effort which is still a goal for me.

So, will look to pick a marathon for Spring 2010 or Autumn 2010 for my next serious attempt at a marathon. Will run Cork in 2010 again but it really is hit and miss with the weather so its not a one for PBs I think.

In the meantime, I have a few goals to get me through to Christmas and i will chart my progress here.

1. Sub 24min 4 mile - Current PB 24:51

2. Sub 30min 5 mile - Current PB 31:23

3. Sub 18min 5km - Current PB 18:35

4. Sub 1hr 23min HM - Current PB 1:44, however haven't raced this distance in 13 months, Ran 1hr36min for 1st half cork Marathon

Plenty of races over the summer to try for the 5k and 5 mile goals. HM attempt will be at Cork HM in mid september. Will maybe look for another HM in late November / december to keep me in shape up to christmas.

Main goal will be the HM time, if I am to have any chance of making that time by September, I'll have to achieve the other times.

Gringo78

June 15th
5.9 miles @ 7:12 pace

June 16th
5km race in 18:35, 2.9 mile warmup/cooldown

June 19th
9.5 miles @ 7:30 pace

June 22nd
8.3 miles @ 7:35 pace

June 23rd
8.2 miles @ 7:50 pace

SUNGOD

hi gringo congrats on your cork time.
really good effort for a first marathon in that heat.
there is a half marathon in waterford this december if your looking to do one then ,the details will be announced on www.waterfordac.com

tisnotover

best of luck with the new log and training goals Gringo. that was some result for marathon in that heat!!

Are you going following any specific schedule for the half marathon?

Gringo78

SUNGOD wrote: »

there is a half marathon in waterford this december if your looking to do one then ,the details will be announced on www.waterfordac.com

thanks Sungod, thats exactly what I'm looking for. decembers perfect

Gringo78

tisnotover wrote: »

Are you going following any specific schedule for the half marathon?

Going to follow this schedule:

http://www.halhigdon.com/halfmarathon/adv.htm

Going to try keep the long runs longer than 12/13 miles in general and try to get in more hill sessions as its something I've never done in my training.

Gringo78

SUNGOD wrote: »

there is a half marathon in waterford this december if your looking to do one then ,the details will be announced on www.waterfordac.com

Half Marathon in Waterford on December 12th marked into the calendar!

Feel much better now post marathon that I have some goals to work towards.

tisnotover

Gringo78 wrote: »

Going to follow this schedule:

http://www.halhigdon.com/halfmarathon/adv.htm

Going to try keep the long runs longer than 12/13 miles in general and try to get in more hill sessions as its something I've never done in my training.

Looks good!

Will be doing Blarney myself hopefully, 1.34 last year, hoping for 1.30/1.31, though that climb at 6 miles is tough I remember

Gringo78

June 25th

Speed session today. 2.3 miles warmup. 5 x 0.5mile @6:10 pace per split with 95sec recovery between intervals. 0.6 mile cooldown (plus an extra mile walking which I won't count)

Split 1: 3:08
Split 2: 3:05
Split 3: 3:07
Split 4: 3:14
Split 5: 3:11

Twas done around 3pm so was quite hot out there and my first interval session in months really so was happy with it.

Total miles: 6.2 Avg Pace 7:14

chinguetti

Best of luck with the targets Gringo78 and i must remember to keep an eye on how your doing. Looks like you'll be busy after your great Cork run.

SUNGOD

Gringo78 wrote: »

Half Marathon in Waterford on December 12th marked into the calendar!

Feel much better now post marathon that I have some goals to work towards.

see you there gringo, i would imagine myself and Sosa and maybe Showry will be running this as its almost on our doorstep.

Gringo78

June 28th

12.25 miles @ 7:30 pace, Avg HR 160. Nice long easy run, twas raining at the start with a nice cold breeze....lovely...why couldn't it have been like that for the marathon???

Gringo78

Week 25 June 15th to June 21st
M - 5.9 T - 6 W - 0 T - 0 F - 9.5 S - 0 S - 0
Total Miles - 21.4


Week 26 June 22nd to June 29th
M - 8.3 T - 8.2 W - 0 T - 6.2 F - 0 S - 0 S - 12.25
Total Miles - 35

Gringo78

June 30th

5 miles Tempo Session at lunchtime, aim was for 3 miles @ 6:30. Did 1 mile warmup @7:40 pace, then 6:32, 6:37, 6:30 (HR's 167, 176, 180) for the 3 miles, plus an additional 0.13 miles just to round it up to a fast 5k (around 20:20), then 1 mile cooldown.

Was happy with that session as its something that has been missing from my training in the last year.

Have switched now to using this plan from Runners World:

http://www.runnersworld.com/article/0,7120,s6-238-244-258-12006-0,00.html

I find it a bit more pace targeted and should help me acheive the half marathon goals as well as the 5km / 4 mile / 5 mile goals. Won't be following it exactly but will do the interval & tempo sessions each week while I'll be a bit longer on the long runs for the first few weeks.

Gringo78

July 1st

4 miles easy at 7.40 pace avg

Gringo78

July 2nd

Interval Session. Aim was 1 mile warmup then 5x1km @ 6:10/mile pace, 2 min recovery between each rep, then 1 mile cooldown.

Splits for the km's were (mile pace in brackets): 3:49 (6:10), 3:47 (6:06), 3:49 (6:10), 3:47 (6:05), 3:48 (6:08)

Split Avg HR's (in brackets Avg HR during 2 min recovery): 171 (167), 175 (169), 179 (169), 178 (172), 181(172)

[SIZE=+0]Total: 6 miles in 42min[/SIZE]

tisnotover

Gringo78 wrote: »

July 2nd

Interval Session. Aim was 1 mile warmup then 5x1km @ 6:10/mile pace, 2 min recovery between each rep, then 1 mile cooldown.

Splits for the km's were (mile pace in brackets): 3:49 (6:10), 3:47 (6:06), 3:49 (6:10), 3:47 (6:05), 3:48 (6:08)

Split Avg HR's (in brackets Avg HR during 2 min recovery): 171 (167), 175 (169), 179 (169), 178 (172), 181(172)

[SIZE=-0]Total: 6 miles in 42min[/SIZE]

solid workout there!km splits are very even.
Interested to give that a go sometime, how did you pick 6:10/mile pace as a target, is that off your 5k/10k race time?

Gringo78

tisnotover wrote: »

how did you pick 6:10/mile pace as a target, is that off your 5k/10k race time?

Kind of....its between my current 5k & 10k time which are 6:00 & 6:15.

As per my 10 week HM training plan I should do the interval session at 10k pace for first 6 weeks and then at 5k pace for the last 4 ( I suppose with a kind a graduated pace change from 10k to 5k from weeks 5 to 7). I want to get my 10k pace down to 6:00 by end of training plan (& 5km pace down to 5:47) hence I am aiming a little bit faster than my current 10k pace (although i think 6:10 probably is my 10k pace right now, last 10k race was about 6 weeks ago). I need to gradually increase the interval pace week by week so that interval pace will be 5:47 in 7 weeks time.

Next interval session will be 7x800m at 6:05 pace, recovery half the split time (1:35)

Gringo78

July 3rd

5.4 miles easy at 7.40pace

Gringo78

July 4th

12 miles LSR at 7.22 pace avg HR 155

Week: 32.4
Total: 88.8

Gringo78

Week 27 June 29th to July 5th
M - 0 T - 5 W - 4 T - 6 F - 5.4 S -12 S - 0
Total Miles - 32.4

Gringo78

July 6th

Tempo Session. Aim was warmup then 5km @ 6:20/mile pace, then 1 cooldown.

Splits for the km's were (mile pace in brackets): 3:56 (6:20), 3:59 (6:25), 3:59 (6:24), 3:53 (6:15), 3:50 (6:10)

[SIZE=+0]Total: 7.6 miles in 54:44 (7:12 pace) 5km in 19:37[/SIZE]

Gringo78

July 7th

Easy Run. 8.6 miles @ 7:40 pace avg HR 148

Week: 16.2
Total: 105

Gringo78

This electrical contractors strike is playing havoc with my running this week.....can't get any running done at lunchtime without crossing the picket...its enough to be crossing it on the way in in the morning. I think 4 days support is enough so running comes first from today on...need to do an interval session at lunchtime.

Gringo78

July 10th

Interval session today. Aim was 7x0.5 miles @6:05 pace per mile with 90sec recovery between each rep.

0.9 miles warmup. 1.2 mile cooldown;

Split 1: 3:01 (HR 168)
Split 2: 3:02 (HR 174)
Split 3: 3:02 (HR 176)
Split 4: 3:02 (HR 176)
Split 5: 3:03 (HR 176)
Split 6: 3:02 (HR 177)
Split 7: 3:02 (HR 178)

Very happy with todays session. In comparison to June 25th where I did 5x0.5mile and my pace had already dropped to 6:25 for 4th and 5th reps and heart rate was already into the 180's by the 3rd rep. Big improvement in 2 weeks.

Total miles: 6.8 Avg Pace 6:56

Week: 23
Total: 111.8

rigal

Good session there Gringo. You're pretty good at keeping a steady pace!

Do you take a rest day after a session like this?

tisnotover

Gringo78 wrote: »

July 10th

Interval session today. Aim was 7x0.5 miles @6:05 pace per mile with 90sec recovery between each rep.

0.9 miles warmup. 1.2 mile cooldown;

Split 1: 3:01 (HR 168)
Split 2: 3:02 (HR 174)
Split 3: 3:02 (HR 176)
Split 4: 3:02 (HR 176)
Split 5: 3:03 (HR 176)
Split 6: 3:02 (HR 177)
Split 7: 3:02 (HR 178)

Very happy with todays session. In comparison to June 25th where I did 5x0.5mile and my pace had already dropped to 6:25 for 4th and 5th reps and heart rate was already into the 180's by the 3rd rep. Big improvement in 2 weeks.

Total miles: 6.8 Avg Pace 6:56

Week: 23
Total: 111.8

Really nice session there Gringo. We'll def have to meet up for a run, maybe next week?

Ure advice about the 3rd mile was spot on. Got that feeling big time tonite, especially after running a fast 1st mile.

Gringo78

rigal wrote: »

Good session there Gringo. You're pretty good at keeping a steady pace!

Do you take a rest day after a session like this?

Thank, would hope to go for 30-40min very easy recovery run after session rather than rest day

Gringo78

rigal wrote: »

You're pretty good at keeping a steady pace!

I use a garmin forerunner with the average lap pace showing rather than actual pace

tisnotover

Gringo78 wrote: »

I use a garmin forerunner with the average lap pace showing rather than actual pace

I've a 205 for a year now+did not know about this!

This should help with the tempo runs in future. Changing display on forerunner now!

Gringo78

July 12th

6.5 miles @ 7:30 pace avg HR 147 then 2.5 miles @6:30 pace avg HR 170 then 1.5 miles cooldown.

Total: 10.5 miles @ 7:23 pace avg.

Didn't have time to a longer run but program only calls for LSR runs at 8 or 9 miles at the moment whereas I'm trying to keep them at least 12. Every second week though I'm supposed to do a race pace sim which is 6/7 miles at LSR pace and then 3/4 miles at target HM pace +10-20sec. The miles at 6:30 pace actually felt quite comfortable which must be the interval training paying off.

Week: 33.5
Total: 122.3

Gringo78

This weeks tempo session is 5 miles @6:25 pace, will do that tuesday lunchtime and Interval session thursday lunchtime will be 2 miles @ 6:10 5min rest, 2x1 mile @ 6:00 3min rest each rep, 2x0.5mile @5:55 3min rest each rep.

Gringo78

tisnotover wrote: »

We'll def have to meet up for a run, maybe next week?

it'll have to be next week as evenings are out this week for running and will have to get the sessions in at lunchtimes

tisnotover

Gringo78 wrote: »

it'll have to be next week as evenings are out this week for running and will have to get the sessions in at lunchtimes

thats no problem.

was looking at that runners world half schedule last nite. looks good + hope to start into it this week, at least this one has good pacing with it.

What would ya think of getting a 10mile race in, maybe 4 weeks before? Or do you think the "race-sim" training is good enough?

Fair enough there are plenty of 5mile/5k races to get an idea of how training is going, but might be good to get a 10k/10mile race in?

Gringo78

July 13th

4.5 miles easy @7:46 pace

Week: 4.5
Total: 126.8

Gringo78

July 14th

Planned session for today was 5 miles tempo @6:25 pace.

Splits were 0.5 miles (avg HR in brackets):

3:14 (160)
3:12 (168)
3:14 (170)
3:13 (170)
3:11 (172)
3:11 (171)
3:12 (173)
3:09 (175)
3:10 (177)
3:11 (179)

5 miles 31:57 Avg Pace: 6:23

Total: 6.5 miles @ 6:41 pace avg

Was very happy with todays tempo as my PB for 5 miles is 31:23 although that was set back in early May so I think I have improved a lot since then. Will hopefully be racing 5 miles next week in Churchtown South so will see how much I have improved. I kept the pace very even today and although the session was very tough I felt I was always running comfortably right up until the end.

Week: 11
Total: 133.3

Gringo78

July 15th

4.2 miles easy at 7:34 pace

Week: 15.2
Total: 137.5

Gringo78

July 16th

Interval Session. Aim was 1 mile warmup then 2 miles @ 6:10 5min rest, 2x1 mile @ 6:00 3min rest each rep, 2x0.5mile @5:55 3min rest each rep.

Managed 6:03 for the 2 miles, 6:03 & 6:08 for the 2x1 mile and 6:02 & 6:06 for the 2x0.5 miles

Went out too fast for the first 2 miles, not accidentally, I thought I would be able for 6 min miles straight off and I had to really dig deep to complete the 2x1mile and the 2x0.5 mile.

Splits were for 0.5 miles (Avg HR Brackets):
3:02 (161)
3:01 (171)
3:03 (174)
3:00 (177)
2 miles - 12:06 - 6:03 pace - 5 min recovery - 7:55 pace

3:01 (173)
3:02 (178)
1 mile - 6:03 pace - 3 min recovery - 8:40 pace

3:03 (171)
3:05 (178)
1 mile - 6:08 pace - 3 min recovery - 8:26 pace

3:01 (174) - 3 min recovery- 8:16 pace
3:03 (177) - Recovery/Cooldown - 8:30 pace

Total: 8.1 miles @ 6:51 avg pace

Resting HR checked before going on Run (seated - 2min) - 40 so good indication I'm no overtraining I think

Week: 23.3
Total: 145.6

Gringo78

July 18th

9.5 miles 'easy' at avg pace 7:44 HR 150. Felt very lethargic...was out drinking last night and was up with the baby most of the night so was quite tired and run down but good that I got out.

Week: 32.8
Total: 155.1

Gringo78

Week 28 July 6th to July 12th
M - 7.6 T - 8.6 W - 0 T - 0 F - 6.8 S -0 S - 10.5
Total Miles - 33.5

Week 29 July 13th to July 19th
M - 4.5 T - 6.5 W - 4.2 T - 8.1 F - 0 S -9.5 S - 0
Total Miles - 32.8

4th week in a row of between 32-35 miles so training is going very consistently at the moment

Racing Flat

Gringo78 wrote: »

Will hopefully be racing 5 miles next week in Churchtown South

Is that near Charleville?

Thanks.

Gringo78

Tempo & Interval Sessions for this week:

Tempo: 4 miles in 25min (6:15 pace) Present 4 mile PB is 24:52 so training session will be pretty close to that but that was set back in May. hopefully do that session today.

Interval: 6x1km @ 6:05 pace, 1:50 recovery jog between reps. Do this on Wednesday.

May try to run the Churchtown South 5 miler on Thursday evening.

Gringo78

Racing Flat wrote: »

Is that near Charleville?

Thanks.

Churchtown South is one of the Ballycotton 5 mile summer series...so its a village pretty near ballycotton (I'm pretty sure the course skirts some of the ballycotton 10 course).

Gringo78

Gringo78 wrote: »

Churchtown South is one of the Ballycotton 5 mile summer series...so its a village pretty near ballycotton (I'm pretty sure the course skirts some of the ballycotton 10 course).

Course on Mapmyrun.....doesn't actually skirt the Ballycotton 10 course at all (but is only a few k from Ballycotton)

http://www.mapmyrun.com/run/ireland/cork/453940448

Gringo78

July 20th

Aim was 4 miles tempo run @ 6:15 pace.

0.75 mile warmup, 0.75 mile cooldown.

0.5 mile Splits (Avg HR in brackets) :
3:07 (158), 3:07 (169), 3:06 (173), 3:07 (175), 3:08 (179), 3:07 (181), 3:08 (181), 3:13 (183)

4 miles in 25:03 - 6:16 pace

Last 0.5 mile was very tough but happy overall as hit the target and the last half mile was into quite a strong headwind.

Total 5.5 miles Avg Pace 6:45, Avg HR 166

Week: 5.5
Total: 160.6

Gringo78

July 21st

4.1 miles easy @ 8:00 pace, Avg HR 143

Gringo78

July 22nd

4.85 miles easy @ 7:35 pace, Avg HR 150

Want to run the 5 mile race in Churchtown South tomorrow evening so postponing the planned interval session until next week with the race substituting.

Gringo78

July 23rd

Churchtown South 5 mile race this evening. Ran 30:17 (have to check yet against official results). PB by 1:06 so very happy with that. Had intended to run something between 30:30 and 30:45 and after running the first 2 miles in under 12min I eased off a bit in the 3rd mile so as not to burnout. However felt very strong at the end and put in a sub 6min mile to finish on what is an uphill final mile and was delighted with the time. Passed a lot of people in the final half mile.

Mile splits: 5:57 5:59 6:16 6:08 5:57

Ran 34:33 in this race last year so happy with that improvement in 12 months.

5 miles + 1.5 miles warmup cooldown

Week: 20.95
Total: 176.05

Woddle

Great stuff Gringo and perfect pacing it seems.

BeepBeep67

Great time - I need to find another 5 miler this year - I'm dropping down the best of list like a lead ballon :rolleyes:

another world

Very strong running there. Congrats on the PB...