One step at a time

Sosa

Tempo

Its a big change for me not to have any easy/recovery runs...you always have to be on your game even if you are not in the mood and so was the case this morning...
10m run...6 easy with the last 4 planned sub 6 pace.

Set off nice and handy,the forst 1.5m was uphill but no wind...no hassle...then i turned right at the hospital and i was hit by a tornado which i battled against for the next 4.5m...that got me to 6m in 44 mins...7:20 pace which felt easy enough going into that wind so probably more like sub 7:10p on a nice day...
Then we hit the 4 fast miles...
Mile 1 - 6:07
Mile 2 - 5:56
Mile 3 - 5:57
Mile 4 - 5:58

23:58 for 4m

Fell asleep a bit on mle 1 and was 6:12p through the first half of it...got it back to 6:07....and motored from there...the last mile was tough but got there...plan is to hopefully hit 5 in sub 30 next week.

Total 10m in 68:02
6:48 Pace

Sosa

Aerobic

The big fella was finshed school early today so i went down a bit earlier again to collect him,parked up outside the front gates and got a sneaky 5.7 done...happy to fit it in.

5.7m @ 7:01p

Tomorrow he has hurling in the morning...my hill repeats
Sunday he has a party...my med long

Sosa

Hill Repeats

Lovely morning for it,would be ideal for the half in 5 weeks if the weather gods are listening.

2.15m warm up @ 7:07p

8*1min hill climb w/1min rec back down
Pace of reps were 5:32p,6:13p,6:10p,5:55,6:04,5:50,5:51,6:10
2.3m total.
67 metre climb

2m warm down @ 6:59p

6.45m total

Very happy with the effort this morning,but should i take longer recoveries ?
I found that i was running out of hill after 3,had to go up through an estate...thankfully was all hilly in the area i went to this morning but if i took 90s rec,i could stay on the main hill and do them faster.

Which is better ?
I would like to hear peoples opinion on this,i am new to hill repeats so not sure on pace i should do them at or rec time inbetween.

-Thanks

smmoore79

Not an expert on hill sessions by any means. Did 1 with the club a few months back but had to ditch them for marathon training specific sessions. The session involved 4 x 1 loop (loop was almost a mile). The mile would have been fairly hilly with a long flat stretch at the end. There would be a 90 second recovery in between. Pace for each loop would have been fairly fast 6 to 7 min pace.

Then the next week, the hill session would have been 4 x 1 loop but with no recovery! Though the pace would be slower than the last week (7 mins and over).

Probably best to mix the hill sessions if youre gonna do them once a week, different distance and pace etc..

asimonov

Sosa wrote: »

Hill Repeats

Lovely morning for it,would be ideal for the half in 5 weeks if the weather gods are listening.

2.15m warm up @ 7:07p

8*1min hill climb w/1min rec back down
Pace of reps were 5:32p,6:13p,6:10p,5:55,6:04,5:50,5:51,6:10
2.3m total.
67 metre climb

2m warm down @ 6:59p

6.45m total

Very happy with the effort this morning,but should i take longer recoveries ?
I found that i was running out of hill after 3,had to go up through an estate...thankfully was all hilly in the area i went to this morning but if i took 90s rec,i could stay on the main hill and do them faster.

Which is better ?
I would like to hear peoples opinion on this,i am new to hill repeats so not sure on pace i should do them at or rec time inbetween.

-Thanks

Hi sosa,

I can only tell you i did, which was a fair amount of hill work in one training block this year; they were pretty much as you described. 1' on a 8 - 10% incline. I'd do you first one - take a mark of where I got to and try and hit that mark on the subsequent ones. I ran them at about 5k in terms of effort but did a straight jog back down recovery keeping it at 90" for the first one and bringing it to 80" as i did more of them

i think in total i did about 5 of these; and then they were replaced with more occasional lighter hills which were 12 X 30" as maintance work. I found them great for strength.

Sosa

Med Long

Perfect conditions again today,i had company for once which was nice...
Plan was 13m with 11 around 7:15 and the last 2 at HMP....
We did the 13 @ 6:55...with the last at 5:41...would have been better off doing the last 2 at 6:06 (hmp) rather than the fast one...but shur whats done is done.
I could feel those hill repeats in the legs today.

41.75m for the week,great but tough going with no easy runs.

Rest day tomorrow as i somehow have managed to run the last 4 days :eek:
Taking it week to week here,no idea what i will get done next week.

village runner

3 great sessions in a week.........The new baby isnt holding you back;)
Have you planned any specific half marathon like at 3 x 3 at half marathon pace with maybe 3 min rec. Your flying it. Keep it.

Sosa

village runner wrote: »

3 great sessions in a week.........The new baby isnt holding you back;)
Have you planned any specific half marathon like at 3 x 3 at half marathon pace with maybe 3 min rec. Your flying it. Keep it.

Thanks VR,but i wont be doing 3*3...not a chance...9m at 6:06...no way.
I have 5 straight planned for next week in my tempo and the following week...2*3....we will see after that.

I will also be doing intervals at some stage...and the med long.
Maybe only 3 runs next week...i hope to somehow fit in the hill repeats.

village runner

Sosa wrote: »

Thanks VR,but i wont be doing 3*3...not a chance...9m at 6:06...no way.
I have 5 straight planned for next week in my tempo and the following week...2*3....we will see after that.

I will also be doing intervals at some stage...and the med long.
Maybe only 3 runs next week...i hope to somehow fit in the hill repeats.

wHY WOULDNT YOU DO 3 X 3 and cut out one of the sessions ?? Breaking the half hour in training would be sweet.
I tend to go of the boil after marathons. Put up weight and ass around and will get into it again in december hence why pacing the half suited me.
Buy the way look up reslts in kilmacthomas 09 just to let you know I finished in front of you. They are a few others.:D:DCant let ye blas get too cocky. Nxt year I will have my work cut out though.

Sosa

village runner wrote: »

wHY WOULDNT YOU DO 3 X 3 and cut out one of the sessions ?? Breaking the half hour in training would be sweet.
I tend to go of the boil after marathons. Put up weight and ass around and will get into it again in december hence why pacing the half suited me.
Buy the way look up reslts in kilmacthomas 09 just to let you know I finished in front of you. They are a few others.:D:DCant let ye blas get too cocky. Nxt year I will have my work cut out though.

Its a victory in itself that you go back to Feb09 to find that

I broke 24 for 4 during the week,but would not have managed another one...will have a lash hopefully wednesday

tisnotover

Some quality sessions by ya lately Sosa, good stuff !

Sosa

Tempo

Lovely crisp morning,had hoped to do 5 straight miles as a tempo but i was fairly knackerd so settled for the 4.....
Miles wil be scarce this week,hope to get runs in on Saturday and Sunday...i would say that would be it.

4m @ 7:22p
4m @ 6:02p
2.2m @ 7:23p

10.2m @ 6:52p

I was so tired doing the first 4 that i didnt plan to get anywhere near 24 mins for the fast 4,i was surprised to get that close...but happy
Hope to have a stab at 5 in sub 30 next week....we will see how things go.

Gringo78

Impressive tempo. You're in good shape with 4 weeks to go. Hoping to toe the line with you in Waterford.

Sosa

Intervals

I have only ran on wednesday this week and the legs were like jelly starting off this morning,really really not in the humour today...not much sleep this week....

2m warm up really slow @ 8:08p and i thought i may aswell go home at that stage but decided to do as many as i could.
Then i managed 6*600 all at sub 5:15p...the 5th and 6th were killers and packed it in after that,tbh i was happy to get 6 done,the plan was 10 all week,but realistically 6 was more than enough effort wise today.
Then 1.6m warm down afterwards.

6.3m total

I hope to get 13/14 easy done tomorrow,no heroics here either as i hope to get the week off to a good start Monday with a tempo (not back to work until tuesday)

Still reckon i am ok for a stab at sub 80 in 4 weeks time.

Sosa

Med Long

A fantastic day for running,i did an old half route from the house and back that i used to do a while back,not the easiest but the first 8m are out in the peaceful countryside and the last 5 are through the town and back out the dunmore road to the house.
Felt really good from the ff and was quickly churning out 7mm easily enough....at 8m decided to break 90 mins again and got motoring at that stage knocking out a nice few 6:30/6:40p miles without putting the throttle down at all...finished very strong on the last 2 hilly miles to break 89 mins...very happy

http://connect.garmin.com/activity/56669998

13.11m @ 6:47p

Just short of 30m for the week,but as in the last few weeks,i got the most out of what i did.

Sosa

Recovery

Just had a look back over the last few weeks and i have ran hard without any recoveries or easy runs so after the intervals on Sat and yesterdays session i decided that a tempo today would be a bit much so opted for a recovery stroll instead.

5m @ 7:56p

Rest tomorrow and i might run to and from work on wednesday...maybe
Intervals Thursday then....
This week i am going to do my tempo as part of my med long...cos i cant get the time to do them seperately this week...thinking of 4*2m in there with 2min rec...3 easy at either end aswell.

Sosa

Intervals

A blustery morning but it was interval time,so go the gear on and headed to the park.

2m warm up @ 7:02p
6*800 @ 5:24p,5:27p,5:30p,5:24p,5:32p,5:26p
2min recovery ( 1 min walk,1 min jog )
2.2m warm down @ 7:48p

I felt great for the first 2,then the next 2 were a bit harder.
I thought today was the day i would get the 8 done but the 5th and 6th were really hard so ended it there.
My current energy levels just wont let me push to where i was getting to before no.2 arrived,but i am happy to get a good 6 reps done.

8.2m total

Sosa

Tempo

Had a bg session planned for today...15m w/4*2m @ hmp...but time restraints put paid to that,got out for 7.2m,so had to make the most outof it.

1m Warm up @ 7:09p

4m @ 5:52,5:55,6:03 & 5:48
23:38 ( 5:54 Pace )

2.2m warm down @ 7:52,7:39,8:02 ( 0.2 )

7.2m @ 6:38p Overall

Today was the day to break the 30 mins as all i needed to do was a 6:21 5th mile but i just didnt have time,the 2.2 warm down was mostly uphill out the dunmore road and thee was no way i was flogging it up there !

Next week is another week......

Thats only 3 runs this week,20.4m in total.....
I am going to try get 75/80m done over the next 2 weeks before the weeks taper leading up to the race...def need a 15 miler next week ( somehow )

Sosa

Recovery

I felt a slight pull on my left glute during yesterdays warm down and was mildly concerned so headed outfor a recovery 5 tonight to test it out.
No ill effects thankfully and enjoyed the chill of the November night.

5m @ 8:00p ( 39:59 )

Set out to try get as close to 40:00 as possible,i did look at the watch about once a mile but didnt adjust my speed or anything,had a nice feel for 8:00p tonight,its a welcome break !

Gringo78

Impressed with the training lately Sosa. Packing a lot of quality into the reduced time available but not forcing it, you still know when slow miles are called for. Impressive tempo yesterday also.

Sosa

Gringo78 wrote: »

Impressed with the training lately Sosa. Packing a lot of quality into the reduced time available but not forcing it, you still know when slow miles are called for. Impressive tempo yesterday also.

Thanks Gringo,
Since i started running i have always been mindful not to push to much and its stood to me so far....
The small fella is 5 weeks old now and the first 3 weeks i was stll kind of buzzing,now im just tired...ands its hard to get motivated to run,let alone tempos and intervals...and sub 90 min half milers...but i want to break 80 in 3 weeks and also 60 in January...if i do both on this low mileage.....it will give me food for thought when i have more time again ( in about 5 years :rolleyes: )

Are you coming down for the half ?
Would be nice to have the company enroute,i can return the favour of course knowledge...i could run the route blindfolded,i know every bump and lump....

Sosa

Intervals

A kind of a make-shift session tonight,had planned to get to the track with the club for 16*400's but got caught up in town doing a bit of shopping and by the time i got home i could have dorve down but would have had no warm up,so that had disaster written all over it.
Instead i headed off on my own about an hour after coming home...

2m warm up @ 7:12p


4:51,4:52,4:44,4:53,4:46,4:56,4:46,
4:48,4:44,4:58,4:50,4:54,4:51,4:48 Pace
w/1min rec
3.5m Total

2m warm down @ 7:57p

7.5m total

Enjoyed that !

Sosa

Recovery / Aerobic

My first time running in and home from work.
Left the house at the spritely hour of 5:55 ....it was fuppin freezin'...i was wrapped up to the gills but my face was numb for the first mile...got warmed up after that and took it very handy over the roads...got some enjoyable queer looks from drivers who obviously thought i was cracked...

3.5m @ 7:46p

The return leg was much better,ran some of the wintr league route and got traffic stopped for me and everything...cant ask for more than that

3.5m @ 7:19p

Gringo78

Sosa wrote: »

Are you coming down for the half ?
Would be nice to have the company enroute,i can return the favour of course knowledge...i could run the route blindfolded,i know every bump and lump....

Not sure yet if I'll be able to make it or not...it'll be a last minute decision I think depending on family/work. Would love to run it and will happily go with your course knowledge.

Sosa

Tempo

Straight out the door today,had less time than usual and was nearly not going to bother but i thought i would do as little miles as possible just to go.
Plan was 1m warm up,4 tempo and 1.25 warm down back to house.
I did the first mile in 6:21,so at that stage i thought i would do 5m tempo today...it was very windy for the second half of the second mile and the full 4th mile,testing conditions but i was going well all the same.
Finished strong with a 5:46 last mile to do the 5 in 30:17...considering the first mile which was suposed to be a warm up and the winds along the way it was a sub 30 ( effortwise ) today...very happy that i decided to run it.

1.5m warm down around 8:00p

6.5m total @ 6:30p
http://connect.garmin.com/activity/57977090

BeepBeep67

Sosa wrote: »

Tempo

Straight out the door today,had less time than usual and was nearly not going to bother but i thought i would do as little miles as possible just to go.
Plan was 1m warm up,4 tempo and 1.25 warm down back to house.
I did the first mile in 6:21,so at that stage i thought i would do 5m tempo today...it was very windy for the second half of the second mile and the full 4th mile,testing conditions but i was going well all the same.
Finished strong with a 5:46 last mile to do the 5 in 30:17...considering the first mile which was suposed to be a warm up and the winds along the way it was a sub 30 ( effortwise ) today...very happy that i decided to run it.

1.5m warm down around 8:00p

6.5m total @ 6:30p
http://connect.garmin.com/activity/57977090

Judging by the map - you ran past where I used to live.

Sosa

BeepBeep67 wrote: »

Judging by the map - you ran past where I used to live.

Where was that beepbeep ?

Krusty_Clown

You also ran past where I used to live. Several times.
Manor Street, Lombard Street, and out the Cork Road. Bloody students!

BeepBeep67

Sosa wrote: »

Where was that beepbeep ?

20 Cork Rd - I think McDonalds is nearly opposite now

Sosa

Krusty_Clown wrote: »

You also ran past where I used to live. Several times.
Manor Street, Lombard Street, and out the Cork Road. Bloody students!

BeepBeep67 wrote: »

20 Cork Rd - I think McDonalds is nearly opposite now

The half in december starts outside mcdonalds/woodies....
That is my usual 6m route that i have done since i started running...handy to add a bit on in the park then if you want before i head out the dunmore road to finish off.