Sub 60minute - Ballycotton 10miler (Speed/Tempo Work)

Imnotjumpingtha

Hi
I am 34 Year old Male and I have been running for the last 18months and prior to this played a number of different sports which gave me a good platform of fitness.
For 9 of the last 18 months I could not race due to injuries related directly (IT Band) and indirectly to running, while at the same time still trying to eek out as many training miles as I possibly could.
The last 6 months have been frustrating as I have been unable to race. For the last 4 weeks I have built my mileage up to 35miles and I am now running most of my runs at an average pace of 6:35min/miles.
I am still not fully injury free but am hoping to run Ballycotton in March and feel that I can run under 60minutes based on my previous racing times. I have 13 Weeks till Ballycotton and am hoping to bring my mileage up to 60miles a week before the race.
I have never done Speed or Tempo Runs (have only ever done my runs at what I considered a steady pace based on my fitness levels) and I am not a member of a club. I know for me to have a chance of breaking 60minutes I do need to add some quality training sessions as I will not be able to “race” until late February.
I have 2 questions I was hoping some of board members could help me with
1. How often and at what pace/speed should I complete Speed and Tempo Work?
2. At what pace/speed should I run my normal runs during the week?
Thanks for reading this any if you have any suggestions or questions please feel free to pass them on

tunguska

If you can knock out training runs at 6:35 average then you'll have no problem taking that up to 6mins/mile. And thats all you'll need for a sub 60min 10miler. Replicate in training what you hope to be doing come race day. So I'd start chipping away at a 10mile tempo run done at 6mins/mile. Now the first time you attempt this you may only get 5 miles at 6mins/mile and then be wasted. Thats ok, what you do then is you finsih the run at whatever pace youre capable of mustering. But finish the 10miles no matter what. Then next time you can aim for 6miles at 6mins/mile, again finishing the remaining 4 miles at whatever pace youre capable of. And thats it. Ver soon you'll be up to 10miles at 6mins/mile which will give you the 10miles in 60mins. What you do then is do the same all over again but this time knock out the miles at 5:55/mile and bulid it until you can get 10 miles at that pace.
Do this tempo run once per week but perform another speed session aswell involving 400s and 800s. And for endurance I'd add one long run per week.

shels4ever

tunguska wrote: »

If you can knock out training runs at 6:35 average then you'll have no problem taking that up to 6mins/mile. And thats all you'll need for a sub 60min 10miler. Replicate in training what you hope to be doing come race day. So I'd start chipping away at a 10mile tempo run done at 6mins/mile. Now the first time you attempt this you may only get 5 miles at 6mins/mile and then be wasted. Thats ok, what you do then is you finsih the run at whatever pace youre capable of mustering. But finish the 10miles no matter what. Then next time you can aim for 6miles at 6mins/mile, again finishing the remaining 4 miles at whatever pace youre capable of. And thats it. Ver soon you'll be up to 10miles at 6mins/mile which will give you the 10miles in 60mins. What you do then is do the same all over again but this time knock out the miles at 5:55/mile and bulid it until you can get 10 miles at that pace.
Do this tempo run once per week but perform another speed session aswell involving 400s and 800s. And for endurance I'd add one long run per week.

I don't know if you'd need to do a 10 mile tempo at 6min mile pace in order to break 60 mins, I would think that 6-7 miles @6 min pace would be more then enough in training. The OP is on 35 mile week so once he builds up the tempos over a number of weeks if your running a 7 mile tempo in 42/43 mins a 60 min 10 mile woul be on the cards. No point doing all the racing in training .

If i was running 10 mile temp runs in 60 mins , i'd expect to race about 57'ish mins.

tunguska

shels4ever wrote: »

I don't know if you'd need to do a 10 mile tempo at 6min mile pace in order to break 60 mins, I would think that 6-7 miles @6 min pace would be more then enough in training. The OP is on 35 mile week so once he builds up the tempos over a number of weeks if your running a 7 mile tempo in 42/43 mins a 60 min 10 mile woul be on the cards. No point doing all the racing in training .

If i was running 10 mile temp runs in 60 mins , i'd expect to race about 57'ish mins.

Why leave any doubt? Why only do 6 or 7 miles when its a 10mile race? That doesnt make sense to me. I mean when you did your sub 60min 10 mile, is that how you trained? If it is fair enough, but when I broke 60mins for the 10 mile, I used the above method and it worked for me.

shels4ever

tunguska wrote: »

Why leave any doubt? Why only do 6 or 7 miles when its a 10mile race? That doesnt make sense to me. I mean when you did your sub 60min 10 mile, is that how you trained? If it is fair enough, but when I broke 60mins for the 10 mile, I used the above method and it worked for me.

My view is that if your doing 60 min 10 mile runs as tempos you'll hammer the 60 mins mark in a race . But if you think that your limit is going to be 60 mins or that is your target then the effort to doing the longer tempos could take a lot more out of you . Even more so when your onnly on 35-40 mile week as recovery time after them might be higher. If there is no doubt you can hit your target in a race then maybe the target needs to be changes. I just think that race pace will always be faster then tempo pace.

TheRoadRunner

tunguska wrote: »

Why leave any doubt? Why only do 6 or 7 miles when its a 10mile race? That doesnt make sense to me. I mean when you did your sub 60min 10 mile, is that how you trained? If it is fair enough, but when I broke 60mins for the 10 mile, I used the above method and it worked for me.

Just because the approach you mentioned above worked for doesn't mean it is the optimal or smartest. In fact training like that would more than likely result in the OP leaving his form in training

Shels approach is sensible. If I were aiming for a sub 60 10 miler, a 6 mile tempo at 5.45-5.50 pace would be the goal.

village runner

tunguska wrote: »

Why leave any doubt? Why only do 6 or 7 miles when its a 10mile race? That doesnt make sense to me. I mean when you did your sub 60min 10 mile, is that how you trained? If it is fair enough, but when I broke 60mins for the 10 mile, I used the above method and it worked for me.

I would feel that if i got to 8 miles at 6 min miles I would manage the other two. But its a great way of thinking. Something i wouldnt have thought off but i will give it a shot. Your log is missed.
Off the wall but what works for you is all you want.

TheRoadRunner

village runner wrote: »

But its a great way of thinking. Something i wouldnt have thought off but i will give it a shot.

So the thinking then is if you are running a half marathon you should run at that pace every week in training. Similarly if you are racing a 5k a 5k run at race pace is needed ? This is madness. Tempo runs and interval sessions can be tailored to increase performance while at the same time preventing injury and burn out, because this kind of flogging will lead to burnout in the majority of individuals.

village runner

TheRoadRunner wrote: »

So the thinking then is if you are running a half marathon you should run at that pace every week in training. Similarly if you are racing a 5k a 5k run at race pace is needed ? This is madness. Tempo runs and interval sessions can be tailored to increase performance while at the same time preventing injury and burn out, because this kind of flogging will lead to burnout in the majority of individuals.

I would go from 6 to 8 miles in the space of 6 weeks. For me i find if i train too fast all the time i am wrecked. Therefore i do alot of my work at handy speed and am fresh for the rest of the workouts.

asimonov

I'm aiming for a similar goal this year, I was going to do a tempo sessionevery week, if I tried to do more than 6 straight miles at race pace my HR would go through LT and not come down and I'd need longer to recover. I thought a good session was something like 2 mile warm up, 2x3 mile at tempo pace / 10 mile race pace and two mile warm down. But I think these sessions need to be viewed in the context of the other sessions in the week.

tunguska

TheRoadRunner wrote: »

So the thinking then is if you are running a half marathon you should run at that pace every week in training. Similarly if you are racing a 5k a 5k run at race pace is needed ? This is madness. Tempo runs and interval sessions can be tailored to increase performance while at the same time preventing injury and burn out, because this kind of flogging will lead to burnout in the majority of individuals.

Roadrunner if you feel that training at a level below race distance or race pace works for you, then go for it. But by saying that something is crazy without even trying it for yourself.......well im not so sure about that.
Anyway Im not getting into a debate about whos methods are right or wrong because Im not gona convince you that my way is the right way and youre not gonna convinve me that your way is the right way. So We'll just have to agree to differ on this one and let the OP choose whatever way appeals to him most.

TheRoadRunner

tunguska wrote: »

Anyway Im not getting into a debate about whos methods are right or wrong

You never really do, do you. You make some suggestions and when people question your reasoning you never seem to back it up !

tunguska

TheRoadRunner wrote: »

You never really do, do you. You make some suggestions and when people question your reasoning you never seem to back it up !

Now now, play nice.

And in regards to not backing it up.........well my race results are all the back up I ever need to provide. I mean in this example Ive gone under 60mins for the 10miles on 3 occasions in races in the last few months. So thats pretty good back up dont you think?
I dont debate with people because its a waste of time. Like I said youve already made up your mind about your methods and Ive already made up my mind about mine. So whats the point in debating it any further? Its just wasted energy as far as I can see it. But to say that I dont back up what I say is not accurate at all.

shels4ever

tunguska wrote: »

Now now, play nice.
I mean in this example Ive gone under 60mins for the 10miles on 3 occasions in races in the last few months. So thats pretty good back up dont you think?

Its really good running . But who know what would happen with another approach you might go sub 50 ...

tunguska

shels4ever wrote: »

But who know what would happen with another approach you might go sub 50 ...

This is true, well said shels

--amadeus--

Mod post...

Not sure if people are hitting the sherry early or what but this place has gone to rat-sh*t over the last couple of days.

This thread has been reported for personal abuse - you guys are all old hands here, you know how it works. Feel free to take lumps out of each others training methods but please don't abuse each other.

Thanks

aero2k

My approach when training for particular races has been to do shorter intervals at faster than race pace and longer runs slower than race pace. For example if I was targeting a 10k I might do 5 x 1k @ 5k pace once or twice per week, and a long run of 10 miles at a more gentle pace. For the marathon I was doing some miles at half marathon pace and quicker. At the moment I'm combining intervals with a long run on Saturday - this gives me more time to recover before a hard session midweek.
Other threads have pointed out that there can be speed benefits from purely endurance training and I've experienced a bit of this in the Jingle Bells and Aware, but I reckon if you want to really fly then you need to do some training at faster than planned race pace.

TheRoadRunner

Imnotjumpingtha wrote: »

How often and at what pace/speed should I complete Speed and Tempo Work?
2. At what pace/speed should I run my normal runs during the week?

Back to the original OP, seemed to go off on a tangent. You gave no indication if you are cruising at 6.35 pace or if you are pushing hard to achieve this. Have you ran any races recently ?

There is obviously no one fits all training plan for 10 miles but I think what is laid out below would be typical. Last year only 85 of the 2400 starters ran quicker than 60 minutes. If you can run 10 miles in 60 minutes in training chances are you will also run this on race day but my concern would be you would leave your race performance in training. Recovery runs are also very important, you mentioned you are carrying an injury so to get to the starting line you may want to train smarter not harder.

If I were you I would hope to slowly build up to 50+ miles per week. A typical program might consist of

1 long run of 14+ miles
1 tempo run 35-45 minutes faster than your race pace say 5.45
1 interval session. 800s, kilometers or miles. The odd session of 400s will do no harm either.
2 recovery runs of approximately 8 miles.
1 steady run around 6.30 pace 8 miles.

As I said a bit generic but you could tailor the above to suit

Stupid_Private

I'm no expert on training techniques but the suggestion of doing a tempo run for 10 miles (or close to) at 10 mile race pace seems to be a bit out there! I don't think there's much cause to go above 5 or 6 miles at planned 10 mile pace, or slightly faster, with a mile or 2 warm up and warm down. If you can do that once a week with one other interval session and some easy running you'd be well on your way to a good time in Ballycotton.

With regards to your easy runs, don't worry so much about the pace and times - just remember one thing - they should be easy. Your body should be under no stress and its no more than a jog.

Running Bing

Surely the idea should be to A) get used to running at a hard pace for one hour and to get used to running at race pace.

so you'd be doing 30-40 minute tempo runs at 6 minute pace (getting used to race pace) and one hour runs at around 6:15 pace (getting used to running hard for one hour).


If your doing 10 mile tempo runs at 6 minute pace then your certainly not going to Ballycotton looking to break 60 minutes!

Gringo78

Stupid_Private wrote: »

With regards to your easy runs, don't worry so much about the pace and times - just remember one thing - they should be easy. Your body should be under no stress and its no more than a jog.

Saw a sample of typical training weeks for Lasse Viren who won gold in 5k & 10k at 72 and 76 olympics and he ran a 10k every morning at around 6:45-7:00 min/ml pace. Considering his 10mile race pace would have been approx 4:40 per mile that gives an idea of how "easy" easy should be....i.e around 40% slower. For a sub 60min 10 miler that would equate to "easy" miles being run at not faster than 8-8:30 pace.

Its a pretty standard mistake for amateur runners to run too fast when they should be running slow and too slow when they should be running fast. If you run too fast on a run which meant to be easy or recovery you will do nothing more than increase your likliehood of getting injured and reduce your ability to train hard on the 1 or 2 days a week where it is neccessary.

kennyb3

Running Bing wrote: »

so you'd be doing 30-40 minute tempo runs at 6 minute pace (getting used to race pace) and one hour runs at around 6:15 pace (getting used to running hard for one hour).

just to clarify, i assume this is a second 'hard run' and that the op should still do a run of more than one hour at a much more relaxed pace. aslo where did 6:15 pm come from?around LT?

Running Bing

kennyb3 wrote: »

just to clarify, i assume this is a second 'hard run' and that the op should still do a run of more than one hour at a much more relaxed pace. aslo where did 6:15 pm come from?around LT?

Oh I was just giving a random example kenny, I was'nt being too specific but I imagine 6:15 would be around steady state for a 60 minute 10 miler...so a high end aerobic pace. LT pace would be a bit faster (at least 6 minute/mile).

And yeah I meant that as a second workout and you'd still do a long run and lots of easy miles.


Still just giving my opinion on the debate, I certainly would'nt be in a position to give advice to sub 60 10 milers.:D

Good debate though.

mrflair

tunguska wrote: »

Now now, play nice.

And in regards to not backing it up.........well my race results are all the back up I ever need to provide. I mean in this example Ive gone under 60mins for the 10miles on 3 occasions in races in the last few months. So thats pretty good back up dont you think?
I dont debate with people because its a waste of time. So whats the point in debating ? Its just wasted energy as far as I can see it. But to say that I dont back up what I say is not accurate at all.

This post gives out the strong sense of elitism from an aspiring athlete. Just because the post claims to have run sub 60 mins on a number of occasions does not mean it is the correct training method although another poster has pointed this out. There is nothing worse than a post coming out with information and then not backing it up because as quoted " I dont debate with people because it is a waste of time". Well this is a debating forum so if one is not debating then what are they doing on boards ie. I can tell you what they are doing, they are preaching as they believe they know all. Personally only Tegat, Tingle, and Tunney are equiped to give accurate information the rest have limited knowledge including the poster in question.

Mr Flair

hunnymonster

mrflair, which part of amadeus's warning did you not understand? This is a final warning for you.

mrflair

hunnymonster wrote: »

mrflair, which part of amadeus's warning did you not understand? This is a final warning for you.

There must be some kind of misunderstanding. I am mr flair a relative new comer to boards ie. If I have done something wrong please explain otherwise why I am I been given a final warning given that I have no prior warnings by any moderator. Perhaps I am been mistaken for ricflair the controversial poster who has been handed numerous bans.

Imnotjumpingtha

Thanks for all the feedback guys, wasnt expecting so many posts on the subject.

I am most likely going to follow something along the lines that Road Runner has suggested. As I have said I have not run compeditevly for 6 months and will not be able to race again until late February. Doing speed and interval work will be like delving into the dark side as all my running todate has been running at a strong but comfortable pace.

One area that I will find hard and I am not too sure if would be able to do is running recovery runs at 8min/mile pace. Any way I am looking forward to the New Year and will possible put up a Training Log for myself and others to see how my training is progessing

Thanks to everone for there comments and best of luck to all of you next year!!

rickyflair

Imnotjumpingtha wrote: »

Thanks for all the feedback guys, wasnt expecting so many posts on the subject.

I am most likely going to follow something along the lines that Road Runner has suggested. As I have said I have not run compeditevly for 6 months and will not be able to race again until late February. Doing speed and interval work will be like delving into the dark side as all my running todate has been running at a strong but comfortable pace.

One area that I will find hard and I am not too sure if would be able to do is running recovery runs at 8min/mile pace. Any way I am looking forward to the New Year and will possible put up a Training Log for myself and others to see how my training is progessing

Thanks to everone for there comments and best of luck to all of you next year!!

Good man and dont rush into the mileage

TheRoadRunner

best of luck. Don't ramp up the miles too quickly use the 10% rule w.r.t distance increase. Slowly increase the tempo and reps also. And make sure you runs those recovery runs slowly

Imnotjumpingtha wrote: »

Thanks for all the feedback guys, wasnt expecting so many posts on the subject.

I am most likely going to follow something along the lines that Road Runner has suggested. As I have said I have not run compeditevly for 6 months and will not be able to race again until late February. Doing speed and interval work will be like delving into the dark side as all my running todate has been running at a strong but comfortable pace.

One area that I will find hard and I am not too sure if would be able to do is running recovery runs at 8min/mile pace. Any way I am looking forward to the New Year and will possible put up a Training Log for myself and others to see how my training is progessing

Thanks to everone for there comments and best of luck to all of you next year!!

tergat

Imnotjumpingtha wrote: »

Hi
I am 34 Year old Male and I have been running for the last 18months and prior to this played a number of different sports which gave me a good platform of fitness.
For 9 of the last 18 months I could not race due to injuries related directly (IT Band) and indirectly to running, while at the same time still trying to eek out as many training miles as I possibly could.
The last 6 months have been frustrating as I have been unable to race. For the last 4 weeks I have built my mileage up to 35miles and I am now running most of my runs at an average pace of 6:35min/miles.
I am still not fully injury free but am hoping to run Ballycotton in March and feel that I can run under 60minutes based on my previous racing times. I have 13 Weeks till Ballycotton and am hoping to bring my mileage up to 60miles a week before the race.
I have never done Speed or Tempo Runs (have only ever done my runs at what I considered a steady pace based on my fitness levels) and I am not a member of a club. I know for me to have a chance of breaking 60minutes I do need to add some quality training sessions as I will not be able to “race” until late February.
I have 2 questions I was hoping some of board members could help me with
1. How often and at what pace/speed should I complete Speed and Tempo Work?
2. At what pace/speed should I run my normal runs during the week?
Thanks for reading this any if you have any suggestions or questions please feel free to pass them on

Imnotjumpingtha,

Taking into account your injury history and your lack of consistant training over the past few months you should do the following 9Some of this I have posted on here before):

1) On your easy days slow down. Overal, use common sense. If your running is comfortable and somewhat slow, but not too slow, then it is probably recovery training and beneficial. Running very slowly is ok in certain circumstances. When you are recovering from a hard workout, it is an excellent choice. Not only does slow running facilitate recovery by moving out damaged tissue and supplying nutrients for repair, it keeps the capillaries open and the mitochondria of slow twitch fibers stimulated.

If you are going to run an important race soon and you have only done very slow distance running, you may have good aerobic endurance and your slow twitch muscle fibers are fit, but you won't be able to use your fast twitch (oxidative or glycolytic) much at all. Thus, you won't have power to get the speed to a good level. But, it only takes a handful of faster sessions to get that power up and to get those fast fibers functioning well.

The worst thing you can do is run too fast on a regular basis. You burn up your glycogen and thus have no energy to run really fast in a race. And, I think you probably jeopardize your health, too, because your endrocrine system becomes exhausted. Thus, you'll become ill quite easily. If you run too fast on your distance runs between scheduled key sessions, then you won't run your key sessions very well. So, you might as well not run key sessions if you run fast on a daily basis.


2) Key factors to look at when determining how much quality/hard workouts to do are as follows:

1) Performance level. A fitter runner can absorb more fast running without breaking down.

2) Training consistency. A runner who trains at a decent level for several weeks or months without having setbacks or time off due to injury or illness can handle more quality training per workout and per week.

3) Technical skill. Someone who "pounds the ground," overstrides, leans too much or pronates too much is more likely to have problems when doing high volume quality training.

4) Weekly aerobic volume. A runner who has been covering more miles per week, for several weeks, can handle more quality interval work than one who has been doing lower mileage over a shorter time-frame.

5) Life stress. If you work a lot and have family obligations, you can't do as much quality interval training per workout or per week as someone who is "stress-free."

*You can only train as hard as you can recover!

3) In my view, the more fit a runner is, the more they MUST combine training elements into their programs at ALL times. Over weeks, ratios change as they move toward a peak race, however! An unfit runner, in contrast, needs to work primarily on a simple training schedule / format. Unift runners simply need to "put in the miles" along with some slow interval work (10km pace +). As long as the overall intensity is appropriate for their current fitness level, slow interval work can be quite useful. The problem, however, is that volume and intensity must be carefully measured and controlled in order for slow interval work to be efficient at developing endurance. Most runners are WAY too hyped to run intervals slowly, and so (instead) they are probably going to realize better results from steady distance running. Key point is: A simple program is best for an unfit or beginning runner.

The majority of average runners don't need much VO2 max pace work in order to run very well in races. A 25 year old who has been running 50 miles per week for the last couple of years probably doesn't need more than about 4-6 workouts, total, at 3k pace. If he or she is racing regularly then no VO2 max workouts are needed, in my opinion. In contrast, I think a typical elite 5k-10k runner does need a few "hard" VO2 max workouts to reach peak condition. I say this because now a days at least few elite runner compete every weekend, as they did in the past. Thus, a handful of "hard" workouts (which replace races) tunes them for peak performances in major races.

4) General rules for training paces for you:

Recovery runs - current 5k pace plus 2.5 minutes per mile
Regular Easy runs - current 5k plus 2 minutes per mile
Long Tempos - current 5k plus plus about 1:15-1:30 per mile
Medium Tempos - current 5k pace plus 45-60 seconds per mile.
Short Tempos - current 5k pace plus 30-45 seconds per mile
CV intervals - current 5k pace plus 8-12 seconds per km

5) Looking at the above paces these are what you should use especially the Long Tempo. Building up to 5-6 miles at 10 mile race pace in training over time is fine but no more. Anything longer is overkill and will not help your race. Remember Tempo runs are a specific type of training working on specific physiological aspects. They are not to be 'HARD' that is what races are for. Racing your tempos and doing your easy runs to fast in between along with some interval work is asking for trouble, trust me.

6) On your long run aim for 20-25% of your total weely mileage if mileage is low aim for 25%.

7) Improvement in distance running comes through patient, consistant injury free training over time. That is the single greatest key to enduarnce running, but people dont listen.

Focus on increasing your weekly mileage slowly (10% per week) and work on some Tempo paces as above. Also do your weekly long run over hills and do 6-8*100m strides twice weekly. You will break 60 mins from that training alone.

Tergat

colblimp

Another fantastic post, Tergat, it's great to see how a training schedule should be done. I wish I could run 5k at 6 min mile pace, let alone 10 miles lol! :eek:

Onaragatip

Hi All

I had to change my User name as I couldn’t remember my password. I was going to originally continue on this tread as a training log, but I did not have the time to keep it up to date.

The idea of the thread was to understand what times/distances I should be executing for my runs to allow me have a shot of getting below 60minutes at the legendary Ballycotton.

Just a recap.... I have been running on/off for last 2 years and had gotten my 10mile times down to 62 minutes and 10k times down to 36:50 by May of 2009. Unfortunately I could not race from May 2009 to mid January this year as I had a number of complications, which were collectively diagnosed in January as UC "Ulcerative Colitis".

I decided in December I had enough of waiting around for test results :mad: and that I was going to start back running and put a schedule in place for trying to crack 60mins @ Ballycotton regardless of the fact that I spent a large portion of my time jumping over gates .

The UC had affected my training and also the way I prepared for races long before I was diagnosed and it was really only by the end of January this year that I can honestly say that my training wasn’t being affected and had everything under control.

I have attached "I hope it attaches" an Excel File of the training/races that I performed over the 13 weeks leading up to Ballycotton. I pulled a training schedule from Runners World which I tried to follow diligently which got me just over 60miles prior to Ballycotton.

I didn’t perform any speed work during the course of my training but did keep all my running at Mid Temp Pace (~6:35min/mile). Therefore I really did need to get some races into my legs. I hadn’t expected to get a race in until mid February but felt well enough to race by Week 5 and also got races in during Week 6, 7, 9, 10 and also Week 13 (Paddy’s Day), all went well. The races ranged from 4m-10mile leading up to Ballycotton which gave me a lot of confidence that I could break the hour at Ballcotton.

So onto Ballycotton.....

I’d heard so much about the hill at 8 ½ miles that I was conscious of the fact that I needed to give myself a cushion over the first 5 miles without over-exerting myself, I had about 35seconds to spare heading out into the last 5 miles and felt comfortable the whole way up the hill and onto the finish in 59:16, at the finish was absolutely delighted that I cracked the 60mins but I was greedy enough to think that if I had to push a little harder that I could of got into the 58’s .

The whole idea of updating the thread is twofold:
1. I know there is a number of people out there with UC or similar conditions that are trying to get out and run but keep getting frustrated because of their condition, hopefully the ending of this thread will give them a little encouragement to keep going and that it will eventually sort its self out.
2. Anyone hoping to run sub 60min/10miles, the Excel File might give them an indication of what they need to do. I’m not saying anyone needs to run 60miles a week or follow my plan, but it might give them an idea of what they require to do “no 2 people are the same”.

To summarise my training and what I have learned:
1. I possible should have done some speed work, but I get home from work late, the UC can be a nuisance at times and also to date I have trained on my own and find it hard to push hard. BUT it’s something I need to address.
2. I need to start doing core work; I have noticed esp. when I started upping the miles that my right side is weaker than my left.
3. On the flip side my diet has improved since I have found out that I have UC:D, which has got my weight down and definitely improved my speed.
4. Running the Longer miles was a big help endurance wise and will continue doing a ~15miler each week.
5. Cool downs (stretching) of ~ 15-20mins were a big help in keeping me injury free, if I can add the core work, these combined should give me a stronger base if I up the intensity of my training later.
6. I now realise that you need to have some strategy in place when you are running a race.....before I would just go out and run and probably lose me valuable seconds running too hard/soft.
7. In the past I have found it hard to get out and run consistently from week/week, with my mileage varying erratically, in future I will have target races with a plan specific mileage for each week to keep me focused.

The plan for the rest of the year is to get my 10K times down into the 34mins and to try and do a 10miler under 58mins. Maybe a little ambitious? I don’t think so, but that’s what makes running so frustrating/enjoyable when all the hard work comes to fruition:).

All the best

Onaragatip “formally known as Imnotjumingtha”

misty floyd

Well done Onaragatip. Well feckin done!

rdunne

great going ,
it was a great race and that hill is not as bad as people say..
I'm always hurting my-self so it good to hear a good post from a runner thats normal !
just a qustion. with all the problems you had. how "fit" would you say you are. out of 100% or what ever
I would love to start getting under the 70 mins and lower over the next few years. 10 miles is a great distance to train to. Ill be looking at your sheet