Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
13.1 miles in < 100 minutes
Comments
-
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?
Thanks RedB, I maxed out my HR at 205 on a treadmill test last year so I have a bit to go yet
Comfortable? Oh lord no, on the verge of death. I pushed it hard just to see what I could do. I suppose the tempo runs must help, that was my first time to break 7 minutes for a mile so to do 3 back to back must be down to something, those and the intervals are additions to my training so I'll blame them
.
Right, back to the Champions League draw...0 -
-
-
rainbow kirby wrote: »*rubs hands with glee* :pac:
That's two us of, we welcomed back Vieira and Pires and beat them. Henry is next :rolleyes:
Oh well, another night at the Emirates to tell the grandkids about. Ryanair have ramped flights up to €450 return already, Aer Lingus still asleep thankfully 0 -
That's two us of, we welcomed back Vieira and Pires and beat them. Henry is next :rolleyes:
Oh well, another night at the Emirates to tell the grandkids about. Ryanair have ramped flights up to €450 return already, Aer Lingus still asleep thankfully
I hope you beat them, good luck*
*cos you'll be much easier to beat in the final than barcelona
0 -
Advertisement
-
-
6 miles easy this morning.
Going along the lines that it takes a day to recover for each mile you race, this session was meant to gently bring some speedwork back so planned to do some strides around the half way point.
I got to three miles but didn't feel like I had warmed up yet so abandoned the strides and went for a couple of miles over a hilly trail run instead. On the way home I felt fine so put the foot down for the last mile.
Strange run, couldn't get into it at all, just plodding along for the first 4 miles, started to blame the Brooks for this as looking back on my training, each plodding run has been in them. They are grand once you speed it up though, might keep them for the treadmill sessions and keep the Mizunos for the other runs. It's got to the stage that I look at the Brooks and get depressed knowing I have to run in them - not a good sign. I think a pair of Wave Rider 13s could be on the way...
6 miles in 49:05.
First 5 8:06 - 8:44.
Mile 6 : 7:09
1/2 w-down
BG8 : 60.25
Official result in from the Portlaoise 5k - 20:35.
66th overall but third non club runner home 0 -
Official result in from the Portlaoise 5k - 20:35.
66th overall but third non club runner home
Wow. Amazing time. That will be really tough to beat. Have you looked at what McMillan thinks about that? Pretty scary stuff eh?
On another note, can I ask you about your shoes, how did you get to running regularly in so many different brands? When they first told me I was a neutral gait and I picked the Pegasus, I just bought loads more pairs of pegasus.
When I was reassessed a moderate pronator a few weeks ago they just forced the lunarglides on me (to be honest they feel great though). I would be too afraid of picking up a different pair of shoes in the sales as I would not know if it suited my gait. So where do you get your info from?0 -
Wow. Amazing time. That will be really tough to beat. Have you looked at what McMillan thinks about that? Pretty scary stuff eh?
On another note, can I ask you about your shoes, how did you get to running regularly in so many different brands? When they first told me I was a neutral gait and I picked the Pegasus, I just bought loads more pairs of pegasus.
When I was reassessed a moderate pronator a few weeks ago they just forced the lunarglides on me (to be honest they feel great though). I would be too afraid of picking up a different pair of shoes in the sales as I would not know if it suited my gait. So where do you get your info from?
Thank you sir, you're well capable of beating that though.
Just checked McMillan, he's been way off for me before so not going to start trusting him now.
Regarding shoes, I've only ran in two different types of shoes. I've had the Mizuno Wave Rider 11s and two pairs of 12s and will probably buy a pair of 13s. I love this shoe. As I said I have flirted with another pair as have read that it is good to use two different shoes as they vary your gait a little and help prevent injury. This could be bunkum and balderdaah but it works for me. When I was varying between the Mizunos I used to pick up niggles but since I've been using the Brooks I've been injury free (touch wood). I know this could be due to my body getting used to all the miles but the shoes could help?!
I was fitted for the Mizunos in Amphibian King, he put me in three different pairs of shoes and none of them made a huge difference to my neutral gait so he asked me to pick the most comfortable ones which were the Mizunos. I then picked the Brooks as they were Editors Choice in Runners World and I was sucked in by their marketing campaign. I had a feeling before I bought them that they would suit a heavier runner than me and I think I could be right
Right, back to the log:
12 mile hilly LSR (8:10/9:10 pace) in 1:42:46
Avg pace 8:33, avg HR 158.
This was tough going, quite warm out there and there were a few hills on the run. Took a gel and a bottle of powerade at 7.5m. The last mile my legs were lead, think I might have been able to drag them for another mile but not much more. It's done and that's the main thing. The training programme that I am following calls for an 18m LSR which I think is excessive for a half marathon but sure I'll see how I feel in a few weeks.
WR 12 : 110.350 -
-
Advertisement
-
Treadmill intervals: Inc + 1.
1m w/up
2m at half marathon pace. 3 min recovery
2 x 1m at 10k pace - cut this to 1 mile. 2 min recovery
2 x 800m at 5k pace. 3 min recovery
1m w/dn.
Tough session, only did 1 mile at 10k pace as I think doing two may have meant me skipping the 800s.
I just realised why that was so tough. I did the 5k at current pace but the 10k and half at McMillan predicted pace (using my 5k time) instead of using goal pace. This meant I was running the half intervals at 7:16 and the 10ks at 6:52. :eek:
Silly boy
I have this session again in two weeks, hopefully by then I can complete all of it.
A bit of a niggle around my left knee to keep an eye on, haven't had a massage in a couple of months so will get one this week.
WR 13 : 116.350 -
-
-
-
-
-
Tempo run.
Decided to do it outside as getting sick of the old treadmill and it was a lovely morning, might as well make the most of the weather.
2 miles easy
3 miles tempo (7:19/7:38) : 7:34, 7:25, 7:20
2 miles easy
.5 m w/down
Happy with that, tempo was hard but manageable.
7m in 57:22. Avg pace 8:08 Avg HR 157.
Broke 300 in the 1000 mile challenge - wohoo!
Knee felt fine too
WR12 : 123.850 -
-
-
Today was race simulation day according to the programme:
6 miles easy (8:00/9:00)
4 miles @ PMP + 20 secs (8:00)
Preparation for today's session wasn't ideal. I left my watch on top of the wife's car to get a satellite lock, went out to retrieve it and you guessed it, no watch, no car. I presumed it would have fallen off when she went out the drive - nope, maybe when she pulled out of our lane - nope, so I started to jog in the direction of the shops and found the watch about a quarter of a mile away lying beside the white line and unbelievably still intact save a few war wounds. I say unbelievably as this watch was a replacement for one which fell a whole 2 feet off the kitchen table and cracked it's face.
The run itself was great, my knee was niggly at times but I'll put that down to the hills.
First 6 miles were nice and steady, stopped halfway for a Powerade and I felt strong for the 4 miles home even though they were into a small headwind managing the last 2 at PMP. A real confidence booster of a run.
After a sickening late equaliser to Brum yesterday, this is just what I needed. If I wasn't running I'd be moping around today or in the boozer. At least the Kildare Half looks nailed on now as I won't be travelling to watch the reserves play out an meaningless 90 minutes against Fulham, I'll be keeping my powder dry to go to cheer on the first team in the Champions League Final...:cool::rolleyes::pac::pac::pac::pac::pac::pac:
10 miles in 1:22:06
Last 4 : 7:49. 7:55, 7:37: 7:36.
.5m w/down.
Avg pace: 8:12, Avg HR 150 :eek: Usually up around 160 for this run.
WR12: 134.350 -
Advertisement
-
-
-
-
Enjoy the match, am very envious! +1 on the "don't get spanked front". I was in Paris for the last Arse/Barca match, hopefully a better outcome tonight.
I was in Paris for that one too, some night.
So the record so far is lost, drew...a win next time? :rolleyes:
At least it wasn't a spanking but it was close to being one, that was the best half an hour of football I have ever seen live. They were immense, closing down immediately when they lost the ball and once they had it their movement was so quick, always two options open for the man with the ball (or Xavi as I like to call him)
Tempo run today, staying off the road to give my knee a rest so on the treadmill instead. Horrible run I must admit, tried to listed to a podcast to pass the time, passed about 8 minutes, then tried no music, another 9 minutes gone, finally put on music for the the final sweaty 45 minutes. Yuck.
1m w/up
6 mile tempo (4 @ 7.55min/mile, 1 @ 7:50, 1 @ 7:40)
.5m w/down.
Put the incline at 0 for the w/down and immediately my knee acted up so put it back to +1 and all fine again. Annoying.
BG8 :84.250 -
I was in Paris for that one too, some night.
So the record so far is lost, drew...a win next time? :rolleyes:
At least it wasn't a spanking but it was close to being one, that was the best half an hour of football I have ever seen live. They were immense, closing down immediately when they lost the ball and once they had it their movement was so quick, always two options open for the man with the ball (or Xavi as I like to call him)
I have to say that I was very nervous sitting in front of the TV for this game, was sure Barca were going to tear us apart... which they did! How the hell we came away with a draw, I'll never know. What was really impressive from Barca was their willingness to close down when they didn't have the ball. I fear for the Nou Camp game, but blind Gooner optimism leads me to checking flights to Madrid come May;).
It's a strange season, I remember it not being so long ago (two seasons ago?) thinking that if only we could beat the small teams, we would be flying it, as we were beating or at least drawing with all of the bigger teams. There seems to be a bit of a confidence of crisis now against bigger teams though. All that to change in Barcelona:D:D0 -
-
-
-
-
Advertisement
-
Advertisement