13.1 miles in < 100 minutes

Sub430

catweazle wrote: »

Do you eat before you go out - my other option is to do a regular morning swim, just get up earlier have brekkie and I have an hour to digest it before I make the gym beside work. That would leave me free to do an odd weight session at lunch which is something I havent done in over a year

Anything under an hour, no eats, over an hour I force down a banana when I wake up.

menoscemo

ronanmac wrote: »

My problem is that I can never get the same pace going in the morning that I can later on in the day. For example, I could (just about) make my interval times today as I ran at lunchtime, but I really struggle with them in the mornings.

I am definately a bit like yourself Ronamac. Any run I have ever done in the morning (anytime before midday!!) has always been at a significantly lower pace/Higher HR than any run i have done in the evening. I noticed this especially during DCM training last year. I rememmber one saturday morning LSR (10 miles) in an attempt to keep the HR below 150 av, i ended up running 10.30/mile pace :eek: I did my next LSR the following friday after work 13 miles and i managed 8'40/miles with the same HR.
I could never really explain it and just put it down to not being a morning person (which I'm not). I even find morning races (9 or 10am) a struggle. I am looking forward to raheny 5 on sunday as it is my first afternoon race. i am hoping a 3pm start time will help me..

Sub430

4m recovery in 37:05. Avg pace 9:15. Avg HR 142
1/2m w-down

Happy with the HR, used to be in the mid 150s for a similar distance at that pace.

WR12 - 22.25

Gonna try this too, http://hundredpushups.com/index.html (thanks to LionelNashe).
26 in first test.

Sub430

6m this morning.
2 miles easy, 2 miles fartlek, 2 miles easy.
1/2m w-down.
Avg speed: 8:33 Avg HR 154

+core +weights.

Did the fartlek on a track this morning, good workout but the two miles homes were tough, last mile very tough!
Got the HR up to 178 over the course.

That's 4 days consecutive running for the first time, looking forward to a rest tomorrow.

In other news I got myself a corker of a blister which usually means my shoes are dead.
2 pairs killed in a year, can now classify myself as a runner

WR11 - RIP

Sub430

9.25 LSR in 1:18:49
Avg pace 8:31
Avg HR 155
3/4 mile w-down.

First 3 miles a struggle, thought it would be cold outside so wrapped up well but then sun came out and there was a surprising bit of heat from it. Once the sun went in it turned cold immediately so body temp was up and down.

Miles 4 onwards were sound, stopped half way and picked up a Lucozade Hydro Energy drink (only "energy drink" available) - first time I've had one and it definitely helped on the way home.

The blister I popped and compeeded on Thursday hasn't fully heeled so that was a bit of an annoyance, also will have to keep an eye on right quad, it's very tight so foam rolled the ballix out of it. That'll learn it!

Sub430

Just a quick update on this.

Sunday - Man U game - less said the better :mad::o. Bloody freezing over there which could have contributed to me feeling dog rough on the way home. I just couldn't get warm, the plane journey home felt like I was coming home from Amsterdam after a stag - sweats, cold, on edge - horrible.

Monday - bed day - didn't sleep a wink Sunday night and woke up fairly shook on Monday. Dizzy, headaches and pains everywhere. Man flu or overtraining I don't know but going to go back to 2 complete rest days a week.

Today - not too bad, looks like it was a 24ish hour bug. Still a bit of a headache but pain gone.

ronanmac

I would say it wasn't a 24 hour bug, but your body reacting to the shocking display you had to witness on Sunday :mad::mad::mad:

Sub430

ronanmac wrote: »

I would say it wasn't a 24 hour bug, but your body reacting to the shocking display you had to witness on Sunday :mad::mad::mad:

Might have caught something from Denilson, he was certainly under the weather. :rolleyes:

ronanmac

Sub430 wrote: »

Might have caught something from Denilson, he was certainly under the weather. :rolleyes:

Maybe, but that would imply that Denilson would have to catch something first. And at the pace he was moving at, that would seem unlikely...

menoscemo

I'd imagine the cold sweats were from the memories of Nani tearing Clichy apart down the right wing. I think it may take you a while to get over that

Sub430

menoscemo wrote: »

I'd imagine the cold sweats were from the memories of Nani tearing Clichy apart down the right wing. I think it may take you a while to get over that

Indeed - when Michael Jackson's ghost moonwalks past your left full, you know it's going to be a long game.

Wow, it's been a while since I was on here, felt shiiite all week plus blisters just wouldn't heal so put the feet up instead. Seeing menoscemo pass me in the 1000 mile challenge was the kick in the arse I needed so went out for an "easy" 5 miles to see how it felt.

It felt like a kick in the baws. I had to coax myself out the door using the promise of earphones (haven't used them since DCM training) and also the chance to break in new shoes. Shoes were fine, running with music is a pain, kind of glad I don't need it anymore.

5 miles in 41m36 - pace 8:18 - avg HR 160 :eek:
1/2m w-down

Did the exact same run in the same time last week but HR was 155. Amazing how much fitness you lose in a week plus I might still be a bit under the weather. Ah well, back on the horse at least (and the bastid blisters didn't give me any jip).

BG8 - 5.5

Sub430

Planned LSR but took a wrong turn an ended up on the new bypass, 3 miles on an exposed motorway uphill into the wind put paid to any thoughts of an LSR.

7m in 1:01:28. Avg pace 8:46. Avg HR : 156

13 weeks to Kildare so one week until proper training programme starts.

Back to watch Drogba complete his hat-trick now. Super.

WR 12 : 29.25

Bally8

Sub430 wrote: »

I had to coax myself out the door using the promise of earphones (haven't used them since DCM training) and also the chance to break in new shoes. Shoes were fine, running with music is a pain, kind of glad I don't need it anymore.

I feel the exact same. Before DCM I always used my earphones, felt I couldnt run without them. Didnt use it at the marathon and havent wanted to since. Its great- I feel more like a real runner now

TheLargerBowl

Bally8 wrote: »

I feel the exact same. Before DCM I always used my earphones, felt I couldnt run without them. Didnt use it at the marathon and havent wanted to since. Its great- I feel more like a real runner now

I still always use them in training, I just don't race with them. Sometimes I need the distraction!

Bally8

I have a new garmin forerunner, still caught up with all the data it gives while out running so that is providing a great distraction at the moment. I will probably need the music when I get back to running the longer distances again though.

Sub430

11st 7lb (-4lb in 2 weeks :eek: - no appetite for a few days last week)

Core and weights this morning

plus day 1 of hundredpushup challenge (14, 18, 14, 14, 22) TOUGH.

Sub430

6m this morning, found it tougher that it should have been, couldn't get into a rhythm at all, just plodded around with a stitch that wouldn't shift - eating chocolate before bed not the greatest idea ever, spent a couple of hours staring at the ceiling.

2nd time in the new shoes, can't let myself get a mental block about them.

6m in 50:56 Avg pace 8:29 Avg HR 156

Felt like I was running with someone else arms too, you feel that hundred push up challenge the next day.

BG8: 12m

Sub430

Strides this morning.

3 mile easy warm up.
3x 15sec and 3 x 20sec.
1.5miles easy home.

6m in 52:32 Avg pace 8:45 Avg HR 154 Max HR 178

WR12 : 35.25

Sub430

Cupids Dash - 10k.

Organisation wasn't as bad as I feared but not great either, I'll never understand why race "goodie bags" are given before a race, I didn't take one for that very reason as had nowhere to put it. They also had one queue for registering where they gave you your number then directed you to another queue where they gave the goodie bag. Why not just have one queue? Bloody cold to be hanging around this morning.They split the queues according to surname initial but it seemed like they never calculated how many Irish people fall into the O' and M category so this line was much longer than the other ones - my queue of course!


The race started about 10 minutes late due to the delay with the queues, apart from that it was fine, heard on radio there were around 1000 people there, didn't seem that much to me. Chip collection was just a bucket lying in the middle of the road (I was on the way home when I noticed the chip still stuck to my shoe) and it was help yourself to a medal. Actually, looking back, for €25 the organisation was pretty slapstick. Bananas and water at the end. One water station during the race with cups.

The route was fine, fairly undulating with a 1k climb followed by a u turn to finish going downhill.

Delighted with my finish time of 44:41 though the Garmin had the distance at 6.1m (10k is around 6.2m). I tried to keep it pretty steady at 7:30m/mile.

Splits:

7:32, 7:26, 7:20, 7:27, 7:24, 7:02
Avg HR 174 (regularly glanced at it and didn't see it drop below 170), Max 186.

Was pretty wrecked after a sprint finish but think I could have pushed it a little more on the way round. I was afraid to go too hard in case I blew up, one thing is for sure I need more races just to see how far I can push myself.

McMillan has me at 99m26s for the half based on that. So far, so good. 12 weeks tomorrow to the half.

1.5m w-up
6m race
1m w-down
Total 8.5

WR13 43.75

rainbow kirby

Nice running Which half are you doing?

Sub430

Thanks RK, looks like Kildare on May 2nd unless Arsenal phoenix from the flames it and are in contention last game of season (2nd May) - if so :rolleyes: :pac:it will be Limerick instead.

menoscemo

Sub430 wrote: »

Cupids Dash - 10k.

Organisation wasn't as bad as I feared but not great either, I'll never understand why race "goodie bags" are given before a race, I didn't take one for that very reason as had nowhere to put it. They also had one queue for registering where they gave you your number then directed you to another queue where they gave the goodie bag. Why not just have one queue? Bloody cold to be hanging around this morning.They split the queues according to surname initial but it seemed like they never calculated how many Irish people fall into the O' and M category so this line was much longer than the other ones - my queue of course!


The race started about 10 minutes late due to the delay with the queues, apart from that it was fine, heard on radio there were around 1000 people there, didn't seem that much to me. Chip collection was just a bucket lying in the middle of the road (I was on the way home when I noticed the chip still stuck to my shoe) and it was help yourself to a medal. Actually, looking back, for €25 the organisation was pretty slapstick. Bananas and water at the end. One water station during the race with cups.

The route was fine, fairly undulating with a 1k climb followed by a u turn to finish going downhill.

Delighted with my finish time of 44:41 though the Garmin had the distance at 6.1m (10k is around 6.2m). I tried to keep it pretty steady at 7:30m/mile.

Splits:

7:32, 7:26, 7:20, 7:27, 7:24, 7:02
Avg HR 174 (regularly glanced at it and didn't see it drop below 170), Max 186.

Was pretty wrecked after a sprint finish but think I could have pushed it a little more on the way round. I was afraid to go too hard in case I blew up, one thing is for sure I need more races just to see how far I can push myself.

McMillan has me at 97m12s for the half based on that. So far, so good. 12 weeks tomorrow to the half.

1.5m w-up
6m race
1m w-down
Total 8.5

WR13 43.75

Great time there and very consistent miles. It is good to see you can get yourself neagtive splits, as you may have noticed from my Raheny 5, I tend to go out fast and burn out, your way of running is obviusoly more economic.

Racing is great isn't it? You doing the Paddys weekend 5k? I will probably do it and the great Ireland run, would be nice to meet up and good competitition- We seem to be at bang on the same standard at the moment..

rainbow kirby

Sub430 wrote: »

Thanks RK, looks like Kildare on May 2nd unless Arsenal phoenix from the flames it and are in contention last game of season (2nd May) - if so :rolleyes: :pac:it will be Limerick instead.

Best of luck with it, I'd be tempted to give Kildare a bash too but my exams start a couple of days after that :mad::eek:

Sub430

menoscemo wrote: »

Great time there and very consistent miles. It is good to see you can get yourself neagtive splits, as you may have noticed from my Raheny 5, I tend to go out fast and burn out, your way of running is obviusoly more economic.

Racing is great isn't it? You doing the Paddys weekend 5k? I will probably do it and the great Ireland run, would be nice to meet up and good competitition- We seem to be at bang on the same standard at the moment..

Thanks menoscemo, it went well.
I saw that on your report, it was difficult to slow down and let people pass near the start but I had 730 in my mind and kept a close eye on the watch.

I do enjoy racing more more than the training. Where's the St Patrick's 5k on? I don't know what race I'm doing next, there's a 10 miler in Galway around that weekend too.

rainbow kirby

The St Patrick's 5k is on 14 March, Craughwell 10-miler is on the same day.

Sub430

3 mile recovery. 9:50 pace, nice and easy.
Quads very sore after yesterday so they got a good rolling.
Rest day tomorrow then 12 week programme starts.

BG8: 15

Sub430

rainbow kirby wrote: »

The St Patrick's 5k is on 14 March, Craughwell 10-miler is on the same day.

Craughwell sold out

Sub430

11st8 (+1, Valentines Dinner and a tray of milk tray to blame )

Still quite stiff this morning, right side of thigh sore to touch - can feel the knots in it, tried to foam roll it - :eek: - will try again tomorrow.

Core and weights this morning, seemed to loosen some of the tightness.
Push ups: 12,17,13,13,20.

82 days and counting to Kildare.

Sub430

VERY slippy out there which helped slow me down to around recovery pace.

4 miles in 37:34, avg pace 9:23, avg HR 148.
1/2m w-down.

Feel recovered from the race but am going to keep this week easy just in case, was pointed in the direction of a 10 week half marathon programme that I am going to follow. It looks tough but doable - based around one tempo, one interval session and one long run per week.

Thanks to Gringo78 for that.

WR12 : 48.25

Sub430

Sore throat this morning and a bit bunged up so stuck to the treadmill for an easy run.

5m at 6.8mph (inc +1) 8:45 pace
1/2m w-down
Push ups: 14,19,14,14,23.

BG8 : 20.5