Track is Back

DJS

Speedy44 wrote: »

Hey DJS,

Good luck with the nationals, your going well. I am following your progress with interest. I am looking to lower my 800m & 1500m times this summer. Right now I am just doing my base work but will hopefully introduce some 400m reps in the next few weeks.

Hey Speedy! Thanks for following the blog. Im going ok but hopefully come National Seniors ill be going better
As for yourself, The base work is crutial for having a good track season. What sort of base work are you doing atm? After indoors ill go back and start doing base work for the outdoors, I really dont like that part of the season im all for faster stuff..

Speedy44

DJS wrote: »

Hey Speedy! Thanks for following the blog. Im going ok but hopefully come National Seniors ill be going better
As for yourself, The base work is crutial for having a good track season. What sort of base work are you doing atm? After indoors ill go back and start doing base work for the outdoors, I really dont like that part of the season im all for faster stuff..

atm doing stuff like 3 x 15mins @ max hr (170-175). Actually did 2 x 4 x 400m tonite with 30sec/rec, but they were a disaster as a freezin fog decended on the track which made it lethal to run on. This meant times were 86 (fastest) to 1.41 :eek:. Did 2mls @ 10k + 10secs pace in between sets.
Doing about 60mls/wk atm but that will go up to 70-75 in the nxt few wks.

DJS

20th of January
Wednesday

45mins(6miles)
Again tonight my leg wasnt right at al and after 3miles I went back, Stretched it and headed out for another 3miles with Alan O brien and Tom fitz who were cooling down after there session. Tomorow I think we will do a light session before the weekends race.. I am definatly doing the 3x800m and the 3k team event.. The 8 will be a walk in the the 3k im looking forward to actually, I have wanted to run a 3k but just never found the race but I guess there is no time like the present. Hopefully ill come away with something from the day

Speedy44 wrote: »

atm doing stuff like 3 x 15mins @ max hr (170-175). Actually did 2 x 4 x 400m tonite with 30sec/rec, but they were a disaster as a freezin fog decended on the track which made it lethal to run on. This meant times were 86 (fastest) to 1.41 :eek:. Did 2mls @ 10k + 10secs pace in between sets.
Doing about 60mls/wk atm but that will go up to 70-75 in the nxt few wks.

Speedy
Well everybody has there level.. I train with a few younger athletes we all do the same stuff but we all hit different times, Id suggest sticking to one schedule not listening to anyone and make adjustments when needed and come the summer get yourself in some good races

DJS

21st of January
Thursday

45mins easy

22nd of January
Friday

35mins easy

23rd of January (Race National Relay 3x800m)
Saturday

10min warm up, Stretches, Drills, Strides
3x800m relay, My split 2.10-12 approx
Finished in 4th place with 6.42
10min cool down
3k team event (15mins after the 3x800m)
400m-75seconds, 800m-2.29
DNF
25min cool down with Tom fitz, Sean fitz and Martin Conroy

Today was a bit of a let down, we had a very limited team after a few last min drop outs so we sent down the best possible team we could. We knew doing the double would have been very hard but sure enough there was ment to be a 40min gap in between.

The 3x800m team was Sean fitzpartick(4.48-1500m, 10.3x-3k) and Thomas Fitzpatick(1.56-800m, 3.48-1500m, 8.21-3k)and myself. SO we were pretty confident going into into in. Sean started first and ran a solid leg, a much better race then the week before but left us in 5th, with Limerick AC just behind him. I got the batten and hit a 31 first lap. I knew the athlete behind me for Limerick was a good runner but he was 10-15meters behind me. So I settled for the next lap and hit 34s, going through in 65 or so. Then he went by me like I was just standing there and opened a lil gap, I held my form and came back at him and on the last lap pushed away from him knowing Tom had Liam Reale on the last lap and with Raheny within our sights. But tom started off steady, with Liam after 200m going by him as we expected and tom ran strong to pass out Raheny but we ended up in 4th.

After that we headed out for a cool down, as we were coming into the stadium we were told we were up next for the 3k. I was freaking out, I wasnt half ready for a 3k, Still hadnt caught my breath after the 800m. I started anyway with the hopes of breakin 10mins, There was over 24 runners on the start and it was a race from the very start. I got to 1k and my calf was not feeling it so stepped off.. It was disapointing to not come away with anythin but next year for sure im going to inform my club to focus on this race because we a bigger team we could have came away with a few medals for sure.

23rd of January
Sunday

65mins(9.5miles)

After the race yesterday I was looking forward to getting a good long run in and we joined up with some club mates for our usual Kiltipper run. Ill admit im not really a fan of long runs but this is one of the best ones going. The only downfall is its a bit short. Anyway me and sean headed nice and early with my girlfriend as she cycled beside us. I took it steady
at the start making sure everyone was still in the group but once we hit the GAA club i picked it up and felt very strong which i was suprised with. Then we got to the top and headed back but I stayed back again to help get the bike over the road works up there. So with her cycling beside me we started pulling everyone back and we really started to move. Nice long run on a sunday morning, there is nothing like it

Next weekend Ill race the Leinster Senior 800m and possibly 1500m with breakin some pbs firmly on my mind. Till then...

DJS

25th of January
Monday

AM: 35mins easy
PM: 40mins steady

Gym
3xSquats(30kg)
3x90seconds of core
3xBench(40kg)

The morning run was a bit of an effort as I was up very early. The evening run i headed for a run with the lads who were doing there LSR, The pace was a bit to fast for me as this was only a recovery run for me so I turned in early and finished my run on our track. Session tomorow so I have to remind myself when to run hard and when to run easy.
Im starting to do weights now so this is what ill be doing on mon/wed. Its just a simple program I dont want to lift anythin heavy but this will do me for now.

DJS

26th of January
Tuesday

10mins warm up, Stretching, Drills, Strides
8x300m with 2mins recovery
Splits:44,45,45,46,46,46,47,46
Goal time: 45seconds
10mins cool down

27th of January
Wednesday

Am: 35mins easy
Pm: 35mins steady

28th of January
Thursday

10mins warm up, Stretching, Drills, Strides
2x4x200m with 200m jog recovery and 600m jog in between sets
Splits: 28,28,30,29,28,31,30,28
Goal Time: 30seconds
10mins cool down

This has been a shaky enough week, But i got my two sessions in but the 300m session felt harder then it was ment to. I think the goal time of 45seconds was a bit fast as all I have been running for 200m is 30s. But I need to get faster. The 200m session felt so much easier this time around then last time I did this... I felt very easy sitting in behind but I still was relaxed when it was my turn. Im going to be racing the 800m in the Leinster Seniors. I wasnt sure whether which to run the 800m or 1500m but seeing as im hitting 28s-29s of short rest and feeling good I think the 800m is my better choice. Im hoping to go sub 2.08 which on an outdoor track would be easy but I find Nenagh very hard to run on

Speedy44

DJS wrote: »

26th of January
Tuesday

10mins warm up, Stretching, Drills, Strides
8x300m with 2mins recovery
Splits:44,45,45,46,46,46,47,46
Goal time: 45seconds
10mins cool down

27th of January
Wednesday

Am: 35mins easy
Pm: 35mins steady

28th of January
Thursday

10mins warm up, Stretching, Drills, Strides
2x4x200m with 200m jog recovery and 600m jog in between sets
Splits: 28,28,30,29,28,31,30,28
Goal Time: 30seconds
10mins cool down

This has been a shaky enough week, But i got my two sessions in but the 300m session felt harder then it was ment to. I think the goal time of 45seconds was a bit fast as all I have been running for 200m is 30s. But I need to get faster. The 200m session felt so much easier this time around then last time I did this... I felt very easy sitting in behind but I still was relaxed when it was my turn. Im going to be racing the 800m in the Leinster Seniors. I wasnt sure whether which to run the 800m or 1500m but seeing as im hitting 28s-29s of short rest and feeling good I think the 800m is my better choice. Im hoping to go sub 2.08 which on an outdoor track would be easy but I find Nenagh very hard to run on

I'm looking at your sessions with envy, I can't wait to get stuck into sessions like that. I am hoping to do a 2.10-12 this summer but right now I am doing sessions like 5 x 1ml in sub 6 with 90/sec rec, and today I have 3 x 15mins at max HR (170-175) to look foward to, all in an effort to get strong. Probably won't hit the shorter distance's 'til at least late March.
Keep it up

DJS

Speedy44 wrote: »

I'm looking at your sessions with envy, I can't wait to get stuck into sessions like that. I am hoping to do a 2.10-12 this summer but right now I am doing sessions like 5 x 1ml in sub 6 with 90/sec rec, and today I have 3 x 15mins at max HR (170-175) to look foward to, all in an effort to get strong. Probably won't hit the shorter distance's 'til at least late March.
Keep it up

I know what its like to being doing that, Dont worry after indoors ill start my hole cycle again. The way my training goes is Tuesday sessions are ment to be longer so example the sessions will be:
3x2k
4x1mile
5x1200
6x1k
8x800m(We start to bring up the speed)

But tuesday sessions are normally fartlek and Saturday sessions will be 400ms at 70second pace with a long run. So im really not looking forward to finishing Indoors haha But hopefully ill be going into Outdoors with a PB
The base work has to be done to run fast so keep it up..

DJS

31st of January
Sunday
RACE
20min warm up, Stretches, Drills, Strides
800m- 2.11.2(season best) 7th
20min cool down
6miles

Monday
long run
80mins steady, core work

This was a packed race and after a terrible week of training I wasnt as confident as before going into the last two races but I knew I could run faster then last week. With a large field which included Alan O brien, Conor Healy, Keith Maher and Nelly kelly I was never going to take a medal but I had to run my own race and that I did.. There was 12 in my race in total which ment the start was pretty packed. the first 200m I think I was last. But I didnt panic and tried to pull back the sli cluan athlete which I did and on the last lap I pulled in 3 other runners which I was happy with. But again after the race I didnt feel like had run that fast as I had my breath back by the time I started my cool down. I was happy with how I raced but that was it, Times havent been coming for me yet this Indoor season but the main thing is that im getting back into racing and competing.