13.1 miles in < 100 minutes

Sub430

Sore throat turned into all out flu, been dying since Thursday, think I'm coming out the other side but not going to push it. Back to work today at least. Hopefully will be ok by Thursday, have a weekend away with the missus coming up too so don't want to be coughing and spluttering my way through that.

Better to be out of action now than in the lead of to the half is my positive spin. :rolleyes:

menoscemo

I was wondering what happened to you there, I had a week off last week too but ankle seems to be better this week. Coming back after a lay off though (even if only a week) it seesm to take a few runs just to shake off the cobwebs.
Anyways, any decisions made yet on the next race?

Sub430

menoscemo wrote: »

I was wondering what happened to you there, I had a week off last week too but ankle seems to be better this week. Coming back after a lay off though (even if only a week) it seesm to take a few runs just to shake off the cobwebs.
Anyways, any decisions made yet on the next race?

I expect the next run to be tough allright.

I'd really like to do a 10 miler before the half but without having to travel up north or down to Cork. The variety of races in the midlands is pretty poor (unless you are a member of a club I guess).
There is a 5k in Portlaoise on St Patricks Day so will run that, then I guess it will be the Great Run in Phoenix Park. You?

menoscemo

Sub430 wrote: »

I expect the next run to be tough allright.

I'd really like to do a 10 miler before the half but without having to travel up north or down to Cork. The variety of races in the midlands is pretty poor (unless you are a member of a club I guess).
There is a 5k in Portlaoise on St Patricks Day so will run that, then I guess it will be the Great Run in Phoenix Park. You?

Yeah, same as yourself basically, the 5k in Dublin on Paddy's weekend then the 10k in the park in April.

Sub430

Finally managed to shift the head cold with a combo of Lemsip Headcold and echinacea - don't know whether either worked but looks like it's gone save a few sniffles.

Was in Ballina with the wife for the weekend, first time there (nice spot) and got out for a lovely easy run down beside the River Moy through Belleek Wood, it was beautiful Saturday morning, crisp but with bright sunshine. Run went well though HR was all over the place as expected.

Run was followed by hearing Chelsea lost, a deep tissue massage, listening to Ireland win while watching Arsenal win - a pretty perfect weekend save THAT tackle. :mad:

6m in 53:13, Avg pace 8:53 Avg HR 165 Max 186 :eek:.

Got a flyer in the door that the local club are having a speedwork night for beginners/improvers on Wednesday night so will have a go at that and see what happens.

Proper training starts for the Kildare half next week though with the football results going the way they are I might be going to the final game of the season afterall :rolleyes:

Sub430

11st6lb (-2) Amazing what a week and a half off the sweets and crisps can do, down 2lbs and haven't been running.

Intervals on the treadmill this morning:

1.5 mile w-up
5 x 800 (inc + 1, 7.9mph) 7:36 pace
60 sec recovery
.5m w-down

HR varied between 166 and 184.
I was meant to do 6x but knee started to act up on the last one so cut it short, hopefully will be rewarded for being sensible.


5 miles in total.
BG8: 25.5

Sub430

4 easy miles today.

Nothing to report really, HR back down a little.

4 miles in 33:52, Avg pace 8:28, Avg HR 161.

+ core work and strength.

WR12 : 54.25

Sub430

Tempo session on the treadmill.

1 mile w/up
4 miles at 7.9mph, inc + 1 (7:36 pace)
1 mile w/down

First time in ages I have ran in the evening, got the timing of dinner all wrong as had a bastid of a stitch from about half a mile in - couldn't stop if it was a race so ploughed on through it -
2 1/2 bloody miles of it, longest stitch ever :rolleyes:
All in all not a bad session, still had plenty left in the tank at the end of it.

BG8 : 31.5

Sub430

3 mile recovery.

WR12 : 57.25

Sub430

5 miles easy.
43:13, avg pace 8:38, avg HR 157.
Enjoyable run.

BG8 36.5

Sub430

10 miler at LSR pace.
Great run, cloudless blue sky, sun shining, all was good with the world.

10m in 1:30:40, avg pace 9:04, avg HR 152
1/2 mile w-down.

Did the same run at PMP back in August.
Average pace was 9:09 and avg HR was 165

Today's run was fairly effortless, had to slow the pace down at times.
Nice way to end the week.

Plus core & strength.

WR13 : 67.75

Bally8

Nice improvement there sub430, well done:)

Sub430

11st7 (+1)

3.25 mile recovery run.
Avg pace 9:36

BG8 39.75

Sub430

Treadmill intervals: incline + 1

1m w-up
5 x 1000m @7.9mph (7:36m/m) with 70s recovery jog
1m w-down
Avg Hr 170-175
Total : 5.6m in 49min

All good apart from a stitch during the w-down mile, that's the second stitch this week, hopefully just the body getting used to the faster pace.

WR13: 73.35

Sub430

4 miles easy in 34:06
Avg pace 8:31, avg HR 153.
1/2m w-down

Bit of a plod around to be honest, might be a bit tired from the intervals yesterday but didn't feel tired when I started. In a dilemma whether to have this as a recoverery run day or an easy day as it is sandwiched between 2 speed sessions.
Any thoughts?
Might stick it on the main board actually.

BG8 : 44.25

RedB

I'd definitely chawk it down as a recovery run. I'd always put an easy run or a rest day in between hard sessions. I'd class either speed, tempo or long runs as hard and recovery or aerobic runs as easy.

Sub430

Thurs - new rest day.
Core and weights.

Sub430

Treadmill hard tempo.

Incline +1.
1m w/up
20mins at 8.1mph (7:25m/m)
1.25m w/down
5miles total

Found that tough, glad I had a rest yesterday.

WR12 : 78.85

RedB

Sub430 wrote: »

20mins at 8.1mph (7:25m/m)

Good running there Sub430.

I'm just thinking about Tempo runs myself at the moment and tried a faster pace than usual yesterday to see how it'd go, but I overcooked it. Did 1M w.u and then 1.5M at 7:10m/M but had to slow it back then to 8:30-9:00 pace for a mile or so before the last mile at 'normal' 8:00 pace. I think I'll have to try a slower tempo pace that I can maintain for 20mins like you did. Not sure what this will be so will try 7:30ish next week.

Sub430

Thanks Red.

The treadmill is a great help for these, I used to do them outside but like yourself I was all over the place. 6:50 first mile then 7:35, then 7:50 or so.
I guess with experience I'll be able to do them more consistently but for now to get the maximum benefit from them I'm sticking with ole dready.

Sub430

4 very hungover punishment miles, didn't look at the watch during the run as advised and just tried to run easy, ended up at the faster end of my easy pace but felt ok.

4m in 34:47, avg pace 8:41, avg HR 159.

BG8 : 48.25

Sub430

Long run day.
First 6 miles at LSR pace (8:30/9:00) then tried to keep 3 miles at under 8min/mile - 7:58, 7:51, 7:44.
The miles home were against the wind so were tough enough.
1/2 mile w-down.

Total 9.5m in 1:20:20. Avg pace 8:27. Avg HR 155.

WR12: 88.35

Sub430

3 mile recovery + core & stregthening.

BG8 : 51.25

Sub430

Portlaoise 5k.

First mile into a head wind, went off too quickly as watch was showing 6min miles. Whoa there horsey, pulled it back to finish mile 1 in 6:51. Mile two was down a country lane so wind not as bad, tried to keep under 7 min miles here as knew that would bring me in under my target time, did it in 6:48 but missed this split on my watch so didn't know my time at this stage. Mile 3 I started to rein some people in and stole a little of their mojo as I went past! Did this in 6:36. Got to the 3 miles and sprint to the end for a 25 sec last .09mile.

Total time 20:42 according to Garmin for 3.09 miles so I'll round it up to 20:43:D. First 5k so a PB.

Avg pace : 6:42 , Avg HR 182, max 191.

Well organised race, started on time, good turn out. If they could only sort the wind out..

Delighted with that, shows the training is working. Now I'm off to see how many pints I can get into me in a 2 hour window.

2 mile w-up and 1 warm down for a 6 mile total run.

WR12 : 94.35

menoscemo

Cracking time mate and well deserved, training is really paying off and that is a huge improvement on your last race. I now have a new target time for the UCD 5 k in 10 days!! You are fast becoming my new OI

actwithoutwords

Good stuff. Have never done a 5k before, but hopefully doing UCD also, and that sort of time would be brilliant.

Sub430

menoscemo wrote: »

Cracking time mate and well deserved, training is really paying off and that is a huge improvement on your last race. I now have a new target time for the UCD 5 k in 10 days!! You are fast becoming my new OI

Thanks meno, to be honest your 5k time did spur me on. Best of luck in the UCD one.

Sub430

3 mile recovery, legs surprisingly fresh.

BG8 :54.25

Sub430

4 miles easy, took the watch but instead of constantly checking it, I tried to run relaxed and check the mile splits.
8:36, 8:15, 7:55, 8:18.
Overcooked it a bit for mile three but a nice run all in, the sun always makes a run more enjoyable.

4m in 33:07, avg pace 8:16, avg HR 154

+ core & strengthening

WR12 : 98.35

RedB

Sub430 wrote: »

Portlaoise 5k.

Avg pace : 6:42 , Avg HR 182, max 191.

Super speed there Sub430 - great to see the benefit of the training. Keep up the good work.
Your avg HR was higher than my max HR :eek: - we're all different :rolleyes:.

Were you comfortable over the last mile? I can handle 8min/M pace handy enough but run out of steam quickly if I bring it down below 7:30. Did you find the tempo runs helped you hold the faster pace for longer?