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Becoming a Real Runner
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chinguetti wrote: »
Before we take this serious we need to see photographic evidence of this new device to see if you really have come to the dark side0 -
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Since the last update I was off in Poland for a week for the football. Despite the best intentions on going over (I brought my running gear), getting more beer to fend off the hangover was the main priority every morning so I had a week off running.
10-17 July NO running, Lots of beer and food. I landed back last saturday night abt least 5 pounds heavier than when I went away
and very tired. I did a small run last sunday and felt suprisingly well. I thought I was going to get away with it 
18-24 July The plan this week was to get out every day and log some miles in order to work some weight off and at the same time get the miles up for Marathon training. My body was fatigued all week which I guess is normal and my sleep was poor. I was only feeling better by friday. Despite that I got out every day for 6-8 miles all easy including a 10 miler with woddle on wednesday. I also agreed to take over the 1:45 pacing duties in Enniscorthy...
On Saturday I ran 10 miles slowly with Brian in the park in the morning. I was planning to go out and watch the Dunshaughlin 10k that evening but a free slot became available so I decided to take it and help out digger in his unofficial sub50 pacing duties. I really enjoyed the race I have to say. My main job was to act as a wind shield for Emer911 who along with Racheljev dug in magnificiently to break 50 with ease. We did 49:42. Unfortunately our third pacee RK just missed out by a few seconds
. 16.5 miles for the day was a nice bonus..
Today I was up early for a long drive down to wexford with Digger and CL (who was doing her maiden pacing job). I was doing 1:45 with Marthastew. It was a tough little course and we had to allow some time for hills etc but we had a lovely little group. We let them take their time (within reason) on the uphills and they were happy to push on and do some fast miles to make up on the downhills. I really enjoyed this race, almost allowing the group to pace themselves in places (i used to be more anal about being bang on every mile) we only had to get the guys to dig in over the last 2 or 3 miles.
13.1 miles in 1:44:48 (1:44:57 on the offical clock) we had loads of delighted and grateful pacees after the race and I got to get a good workout and a nice few miles so a good result all around
Total miles for the week: 67.9
Next week I will be able to add a bit of quality while keeping the mileage up.
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|29/31|240
June|24/30|180.6|June|14/24|126
July|28/31|269.4|||
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|147/176|1332.70 -
25 June - 1st July
I ran every day this week with a few doubles. So despite a longest single run of only 10 miles I still managed to rack up 60 miles for the week
On Friday I did the St Cocas 5k. I knew I was not in great shape for a PB so I wasn't putting too much pressure on myself. I'd mentioned to a few people I was doing the race but to my knowledge only a few other boardsies were going to be there so it was quite a shock to see throngs of Stealth boardsies turn up for registration. The one I was worried about had to be digger as I had a feeling I would be coming in over 19 minutes so he surely would be on my tail...
Anyway the plan for the race was to run 6 min/mile for the first km and then ignore the watch and run by feel. I manged to do that OK but there was no zip in the legs. A week on the beer and no speed work for a month will do that to you I suppose...anyway I held my position after the 1st k and no sign of digger. There was a slight incline and into the wind (which was very strong) on the third K so I took it easy, a few passed me on the 'hill' but they were spent and I made a surge just before the 4k mark and retook all those who passed me and a few more. By the time I got the the last k though I was pretty spent. I just didn't seem to be able to fill my lungs with air, breathing was too shallow (I wonder why) and as a consequence my legs were filling with lactic. Then the inevitable happened, after hiding behind me somewhere for the whole race, digger pushed past me with 400m to go and I had nothing to go after him with, so I had to accept my OAP'ing . He mangaged to put 10 seconds on me over that last 400m :mad:
Summary : 5k in 19:21, KM splits: 3:43, 3:50, 3:58, 3:48, 3:59
Interestingly my Av HR was only 173 (max 178) on friday.
In leixlip 5k in May, My Average was 179 (max 187) so for whatever reason I just wasn't able to push it on friday (It didn't feel easy). I think a few more weeks solid training I'll get Poland and all those toxins out of my body. Hopefully I'll be in better shape for the fingal 10 in 3 weeks.
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|29/31|240
June|24/30|180.6|June|20/30|176
July|28/31|269.4|July|1/1|10.1
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|154/183|1392.3
I think Junes Mileage tells it all. To be improving I need to be running 200+ miles every month with no weeks off on the booze.0 -
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July 2nd-8th
A much better week this week and one in which I'm feeling back in the groove. Running everyday with one double (running streak now up to 22 days since coming back from Poland) has allowed the mileage to creep up without forcing the issue. I also got in 3 quality runs and 2 sessions
Monday was an easy 6 miles
Tuesday was my first session. I did a kind of progression tempo run of 8 minutes @ 7:20/mile, 8@ 7 min/mile, 8 @ 6:44 and 8 @ 6:29. The last bit felt tough but the course was bumpy and windy. I think I'll try this on the flatter canal next week. 9.5 miles total
Wednesday was 10 miles with Aimman at 9 min/mile.
Thursday was 2 runs, 4 in the morning and 8 in the evening with digger. Again quite slow around 9 min/mile.
Friday Was the second session which consisted of 5 mile repeats @ 6:30 pace with 2 min jog recoveries. This felt fine. I had no signal for the first one and after 2 minutes my garmin displayed 12 min/mile so I had to peg it to get the pace back down. I actually think that mile was closer to 6:10 than the registered 6:34, the other 4 were 6:26, 6:31, 6:29 and 6:31, I didn't feel like I was straining too much. 10.2 miles total
Saturday was an easy 8.5 miles, it was quite stop start as I ran this through the Clontarf half field as they were coming into finish and I ended up doing a few minutes with each of the pace groups (1:30, 1:45, 2hrs) the pacers were accusing me of spying
Sunday Was the long run of just over 15 miles with the club. We took a very hilly route which involved 500ft of climbing from mile 3-7 up though the waterworks and the 'duck egg run' :eek: so after a slow first few miles an average pace of 8:10/mile is quite a good clip. The legs did feel tired by the end, but nice to be finished up by 10am. Feet up now for a few beers and sport the rest of the day
Weekly total: 7 days running and 71.6 miles
It's good to be back into doing what feels like serious training again. I can already see some positives such as the fact that I was holding a HR under 130 for wednesdays and thursdays easy runs.
The only negative is an ongoing niggle in my rear which seems to have the makings of Piriformis Syndrome. I have been 'surviving' it with stretches and excercises but it isn't going away. I'll be visiting cfitz tomorrow though so hopefully he can make it disappear!!
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|29/31|240
June|24/30|180.6|June|20/30|176
July|28/31|269.4|July|8/8|81.7
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|161/190|1463.80 -
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Monday Rest day, I went to the Physio with the constant niggle in my rear. I have been having this on and off for the past few months and have never really been right. I had myself self-diagnosed with Piriformis syndrome, but it turns out it was weak and knotted gluteus Maximus. Lots of pain and a prescription to do squats regularly for the foreseeable future. There was bruising left from the prodding but by Friday it had cleared up and with my squat work strengthening the glutes I have been running pain free since then for the first time in a long time
Tuesday 12 miles in 90 minutes (7:33 av Pace) another progression run. 20 minutes warm up (8:20ish) followed by 20 minutes at 92% MP (7:35) 20 @ 96% (7:10) 20 @ MP (6:50) and a 10 minute cool down.
This run went fine, I stupidly picked a route where I was running uphill and into the wind for much of the MP section which made it tough, luckily the last 5 minutes were back downhill/wind so I was able to get back on target pace.
Wednesday 7 miles recovery AM, 4 miles steady PM
Thursday 9.5 miles easy with the club
Friday 14 miles in 105 minutes incl 5 x 2miles @ MP :eek: (2 min jog recoveries). This was the one I was dreading all week especially doing it on a friday evening after work. I chose Marlay Park as my venue for the 2 mile loops, I did the outer lap for the first one and kept losing satellite coverage in the trees (drmatic drops in av Pace) which was annoying so Had to improvise for the other loops using the 1k inner loop near marlay house. I had spoke to the coach about this and he suggested only doing 4 reps, but come the end of the 4th I was feeling fine so did all 5 without much trouble. HR was generally 160ish for the reps (maxing at 165) which is fine for now, I avraged 159 in Blackpool so I am not a million miles away. Target for the 2 mile reps was 13:44 I hit 13:41, 13:40, 13:45, 13:38, 13:45.
Saturday
9 Mile easy in PP with Digger and CL, legs felt very heavy to start with but loosened out.
Sunday
16 Mile LSR along the Royal canal with Mr Slow and Chinguetti. Legs were still heavy and the surface was mostly grassy trail so the pace of 8:35/mile actually felt more like 8 min/mile, hence the 142 HR (I did the same pace the day before with a 134 av HR).
Weekly total: 6 days running and 71.6 miles
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|29/31|240
June|24/30|180.6|June|20/30|176
July|28/31|269.4|July|14/15|154.3
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|167/197|1535.6
Next week is a bit of a stepback week in terms of mileage as I have the Finglas 10k next sunday. I'll still try to get close to 60 miles though as I now have a very obvious target of 300 miles for July given how well the month has gone so far.
Next week will also be my last week at work before a 3 week break which should allow me to do loads of miles and still have plenty of recovery.0 -
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Odd start to the run...!
Would you recommend that for LSRs? Or was it a bit too slippy with the grass/mud?
Not sure I get you??
If you mean my direction in today's LSR it was to get 3 miles in before the lads arrived as they were only doing 13 (actually they were only doing 12, but I got them to do 13
) 0 -
Not sure I get you??
If you mean my direction in today's LSR it was to get 3 miles in before the lads arrived as they were only doing 13 (actually they were only doing 12, but I got them to do 13)
That was it all right...When I looked initially I thought it was only a few 100m but I see it was actually closer to 4.5km!0 -
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Micilin Muc wrote: »Sorry I didn't keep up with you yesterday in the Park! Your pace was too fast
I very much doubt it!
Well done today and on the weightloss. You are looking very trim I must say. 3:30 might be a very soft target for you come DCM...0 -
Some great consistent training going on there meno.Monday Rest day, I went to the Physio with the constant niggle in my rear. I have been having this on and off for the past few months and have never really been right. I had myself self-diagnosed with Piriformis syndrome, but it turns out it was weak and knotted gluteus Maximus. Lots of pain and a prescription to do squats regularly for the foreseeable future. There was bruising left from the prodding but by Friday it had cleared up and with my squat work strengthening the glutes I have been running pain free since then for the first time in a long time
I have a big pain in my ass at the moment too- my 13 year old daughter bored of her summer holidays:D:D0 -
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After two tough weeks, this week was a step back week which also served as a mini taper for the Fingal 10k today.
I still managed to run every day, the majority very easy.
Monday 4 Miles easy with thirstywork 2. We were planning 6 or 7 but he pulled up with a stress fracture. With Chinguetti getting injured while running with me the day before I was feeling like a jix.
Tuesday 9 miles easy with Aimman.
Wednesday A mini session with to prepare for the race. The plan was 4 x 1k @ 10k pace and 4 x 400m at 3k pace. I did these on the way home from work which proved to be a bad idea as I had to stop a few times to let cars out and the paces were thus a but uneven. 3:54, 3:50, 3:44 and 3:51 for the 1ks, 86, 91, 88, 88 for the 400s.
9 miles total
Thursday 7 miles recovery into work, 6 more miles after work
Friday 6 miles easy over hills
Saturday 10k at 8:30 pace with the group in PP
Sunday, Fingal 10k
This is the first of two planned races of this marathon programme so the plan was to get a good run. I wasn't sure about a goal time as I was aware that the course was very hilly. Ideally I'd like to be getting under 39 minutes for a 10k, but in the circumstances I would be happy with a low 39. Sub 40 would be a fall back goal if it all went pear shaped....
I lined up near the front after a 2 mile warm up. I was 6 rows back but when we went off, there were still loads of bootcampers and spar spartans to be passed in the first 500m :mad:. The first 3/4 of a mile was uphill into a strong wind so a slowish start was no harm. At 3/4 of a mile there was a turn around followed by a swift downhill. My watch said 6:33 pace at the turn but by the end of the mile I clocked a 6:21, so not bad. The second mile was swift and downhill so I knew I needed to make up time here. I concentrated on holding position in the field and picking it up when I felt we were slacking. I glanced at the watch after 2k to see a 5:58/ mile average so I knew I was going OK. Despite that I was a few seconds behind sub 40 pace
at the marker. Mile 2 clicked at 6:06 which meant 30 seconds in the bank for sub 40 but yet at the 3k mark I was 10 seconds behind :mad:. I realised here that either the course was long or the KM markers were out so I resolved not to look at another marker or my watch until 9k where hopefully I would get an idea of where I stood. Until then it would be head down and concentrate on putting in the right effort.
Mile 3 had a lot of uphill running into the wind, so I knew I was going slower here. I was picking up a few places all the same so I was content I was going ok. Mile 4 had half a mile of fast downhill followed by a long drag for the second half which would continue for the whole of mile 5. At the 4 mile marker we turned so we had wind in our face too. I tried to tuck in behind a few big lads and conserve energy, but they insisted on running the long way around bends so I had to run straight into the wind on my own at points. This mile was a total slog, I knew the pace was awful but there was no point in looking at the garmin as I knew I had to conserve energy for the downhill to come, besides I was working hard enough.
Finally the left turn came just as the 5 mile beeped on the garmin and I knew the hard parts were over so I pulled out and passed my wind shields and pelted it down the hill. I was making up a lot of places here, but halfway down the hill I got a stitch and had to ease up a bit. We passed the 9k mark and I glanced at the garmin to see 36:30 :mad: I figured that even sub 40 was long gone now so in truth I eased up a bit, but with the stitch there was not much I could do anyway. There was a sharp but short hill up to the main street before a long downhill to the finish. Figuring I would get 40:20 at best I had no motivation for a long sprint and a good few went past me here in their final dash. It was only with about 150m to go I caught a glimpse of the finish clock to see 39:30 and realised the 9k marker must have been out, so I started to up the pace, which became a sprint as I got ever closer to the line.
Passed the line with 40:02 on the clock and 39:59.60 on my watch and figured I would inevitably be rounded up.
So it proved as the official times have me down as 40:00 :mad:
Summary: 10k in 40:00
10.2 miles total for the day.
On the surface this is a very negative result for me as I was nowhere near my target and not showing any signs of sub3 marathon form. It was however a bitch of a course by general consensus. Not only the hills, but the wind on the morning was very strong. On the hill front, they were steepr than I had thought. Mile 5 was 7:02:eek:.
On a positive note I was able to run a fast 6th mile after 2-3 miles of uphill. I also beat several people on the day who went sub 39 in Dunshaughlin. I scalped PConn who is going really well and I beat a few clubmates by over a minute who would normally be just in front of or just behind me. Maybe todays performance was much better than it is on paper.
The sub 40 thing is a real bummer though, however if The 9k marker had been in the right place I would definitely have kicked earlier and I have no doubt I would have run a good few seconds quicker. I also know I was actually under 40 minutes but they had to round up my time to the nearest second. Maybe I can still claim it? If the time went down to hudreds or even tenths of a second I would have the sub 40 :pac:
Weekly total: 7 days running and 57.4 miles
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|29/31|240
June|24/30|180.6|June|20/30|176
July|28/31|269.4|July|21/22|211.7
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|174/204|1593
From next week i am off work for 3 weeks so I will hopefully get 80 miles in and set myself up for a 300 mile+ month. I will also have the first of my LSRs with pace (18 miles with 3 x 5K @6:51pace). If anyone reading is targetting a sub 3 and would like to do this run, give me a shout as I am pretty flexible on when and where I can do this.0
This discussion has been closed.
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