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Sub 2.30 marathon? Suits you sir!
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Krusty_Clown wrote: »An 8 mile easy run is the perfect cure for a hangover, and also helps you deal with the guilt of the previous night's drinking!
This was beyond hangover, stomach was doing summersaults all day yesterday. Needless to say, the girlfriend was unimpressed
still feel wrecked today! 0 -
Gona jump ahead of myself and put up next weeks schedule. Here goes:
15th Mon rest
16th Tue 8 x 400 speed
17th Wed 5m easy run and strength
18th Thur Strength
19th Fri rest
20th Sat 50 min Tempo (no xc on that date)
21st Sun 8 mile easy (maybe some race pace if im not fatigued)
Any comments on this schedule are always welcome :rolleyes:
Last night was a rest night. Was ready for vegging when the other half somehow decided that she'd like to go for a jog. Was surprised by this coz a year ago she gave jogging a bash but physically had to stop after 100 metres :mad: So i said id help her on this one. We started by a fast walk for 5 minutes then breaking into a jog. Then a fast walk again at Sean Moore park. Time to turn and head back home. So we started with a jog. I said she could walk again after 2 mins but when we reached 2 mins she kept going. She was still going 5 mins later, and then decided to finish with a sprint! Was well impressed by what she did. I questioned her new found interest in jogging and her response was that she seen a girl of heavier build glide past her office window and if this girl could do it then so could she; i knew there was a hidden agenda! Probably not the most pc reason to take up running either! So maybe 1 more person to add to the running family
8 x 400m for me tonight. Will be going a little faster than last night!! No excuses this week, gonna stick to the plan and not let beer or any other reason get in the way. Am determined to do a Long run this Sunday!0 -
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Gona jump ahead of myself and put up next weeks schedule. Here goes:
15th Mon rest
16th Tue 8 x 400 speed
17th Wed 5m easy run and strength
18th Thur Strength
19th Fri rest
20th Sat 50 min Tempo (no xc on that date)
21st Sun 8 mile easy (maybe some race pace if im not fatigued)
Any comments on this schedule are always welcome :rolleyes:
Was meant to be 5 miles with some strength. Had to visit parents in Smithfield so decided id run home from Smithfield to Sandymount. The legs were still pretty tired from Tuesdays speed session out at the track and i was running with a bag on my back which didnt help. The legs felft literally like lead so took the 3.5 mile shortcut home. Still got some excercise anyways. Will reschedule yesterdays strength session for Saturday. Tonight im down for some strength aswell, well at least its not running and in a way i can rest! I think from now on, no running the day after a speed session, just a strength session 0 -
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Some interesting points there. A morning easy run on a wednesday could be an option. Will have to set the alarm for a bit earlier. (work 9 to 5.30). I aslo think that my footwear could be a factor. In recent weeks I have been using my new XC spikes with 6mm spikes for these speed sessions at the track. They wouldnt have the greatest support but are light. I may try the speed work with my mizuno's instead. The lower calf pain mightnt be as bad..
In my personal opinion i find that doing your track sessions in your spikes is not a good idea. Many spikes are designed specifically to be light and suit the distances for which they were made. Say for example you train in an MD spike which designed for 800/1500 even if you are doing reps of these distances the fact is you are doing alot more because you have to count the total distance of the session.
I myself do all my track sessions in my flats you dont get the same advantages granted but they are still light enough for the sessions and they provide you legs with a bit more support. Only this week i had a time trial on track and opted for the flats rather than spikes. I would only recommend spikes if you are trying to break them in and only then do very few reps. This might help with your calf problems as the track can be hard on the legs and need optimum support while still being light enough to perform rep times you want to achieve.
Some people may disagree with this as it is a debateable topic but i would just like to reiterate that this is my personal opinion not bible
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In my personal opinion i find that doing your track sessions in your spikes is not a good idea. Many spikes are designed specifically to be light and suit the distances for which they were made. Say for example you train in an MD spike which designed for 800/1500 even if you are doing reps of these distances the fact is you are doing alot more because you have to count the total distance of the session.
I myself do all my track sessions in my flats you dont get the same advantages granted but they are still light enough for the sessions and they provide you legs with a bit more support. Only this week i had a time trial on track and opted for the flats rather than spikes. I would only recommend spikes if you are trying to break them in and only then do very few reps. This might help with your calf problems as the track can be hard on the legs and need optimum support while still being light enough to perform rep times you want to achieve.
Some people may disagree with this as it is a debateable topic but i would just like to reiterate that this is my personal opinion not bible
I have to agree with you all the same. I guy i work who plays hurling got some spikes for the track. The plan was to get fit and have a bit of speed in him come the start of his hurling season. But he too has some tightness in his lower calves. Hopefully when im out again next Tuesday, i wont be in pain Wednesday morning :rolleyes:0 -
Sunday 21st feb 2010: 8 miles easy. This was the furthest ive run all year. Since my program started, Ive managed to avoid doing the Sunday long runs. So i decided to stay away from the beer on Saturday and get off my @ss for Sunday. Have to say it started to get a bit tough after 30 minutes (halfway point). For some reason it felt like id been on a bike and started to run straight after!! Legs were a bit wonky Still, i carried on - up and down Sandymount and around Sean Moore park. managed to complete the 8 miles and felt very satisfied for doing so. This week will be a short week as im away from Thursday to Sunday;
Mon Strength
Tue 9 x 400m speed
Wed Strength
Thur to Sun (nothing , but ya never know, I'll bring my trainers with me just in case!)0 -
Sunday 21st feb 2010: 8 miles easy. This was the furthest ive run all year. Since my program started, Ive managed to avoid doing the Sunday long runs. So i decided to stay away from the beer on Saturday and get off my @ss for Sunday. Have to say it started to get a bit tough after 30 minutes (halfway point). For some reason it felt like id been on a bike and started to run straight after!! Legs were a bit wonky Still, i carried on - up and down Sandymount and around Sean Moore park. managed to complete the 8 miles and felt very satisfied for doing so. This week will be a short week as im away from Thursday to Sunday;
Mon Strength
Tue 9 x 400m speed
Wed Strength
Thur to Sun (nothing , but ya never know, I'll bring my trainers with me just in case!)
I'll stick down 3 mile run for Thursday :-) and some strength maybe0 -
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Mon Strength
Tue 9 x 400m speed
Wed Strength
Thur to Sun (nothing , but ya never know, I'll bring my trainers with me just in case!)
Tue 9 x 400m UCD track
Was almost not gonna bother due to the weather but put that thought outta my head an dcycled out after work. Wind and rain in my face at Donnybrook almost made me turn back. Im glad i didnt coz had a really tough but enjoyable session. Theres a stop watch on the mobile so i carried it around in my hand to see what times id get. Decided to shorten my 400m recovery to 300m approx recovery.
4 x 400m light run warm up
Lap 1-3 77 seconds
Lap 4-5 79 seconds
Lap 6/7 77 seconds
Lap 8/9 78 seconds
2 x 400m light run warm down and some stretches
I had the negative thoughts again around lap 4 and 5. Funnily enough they were slightly worse laps aswell. Didnt wear my spikes, went for mizunos instead and my calves are thanking me this morning for that decision. Without the rain/wind/hoody tracksuit top, maybe i would have been a second or 2 quicker on each lap?! Then a nasty 20minute cycle home. Got home soaked and freezing but very happy with myself for getting out to do some training. Strength training tonight and a 5 mile easy run on Thursday.. 0 -
Back from a long weekend break. Have done nothing in the last 5 days so feeling a bit outta shape now!!! Off the bat, this is my weeks training;
Tue 2 Strength
Wed 3 speed (9 x 400m)
Thur 4 recovery (4 or 5 miles)
Fri 5 Rest
Sat 6 easy 4 miles + strength
Sun 7 Long run (8 miles)
That should get me back on track 0 -
Back from a long weekend break. Have done nothing in the last 5 days so feeling a bit outta shape now!!! Off the bat, this is my weeks training;
Tue 2 Strength
Wed 3 speed (9 x 400m)
Thur 4 recovery (4 or 5 miles)
Fri 5 Rest
Sat 6 easy 4 miles + strength
Sun 7 Long run (8 miles)
That should get me back on track
Worked on the core, legs and a small bit upper body last night. Got a good 45 minutes worth of strength all together. Gona head out to the track later for 9 x 400m with 300m recovery. Im a little worried coz i havent done any running since last Wednesday (which was also 9 x 400m)! Will see how it goes anyway, any sort of running is better than nothing :rolleyes: Hope to be back fit again come the Malahide BHAA XC next Wednesday...0 -
Back from a long weekend break. Have done nothing in the last 5 days so feeling a bit outta shape now!!! Off the bat, this is my weeks training;
Tue 2 Strength
Wed 3 speed (9 x 400m)
Thur 4 recovery (4 or 5 miles)
Fri 5 Rest
Sat 6 easy 4 miles + strength
Sun 7 Long run (8 miles)
That should get me back on track
Wed 3rd 9 x 400m speed with 300m recovery
This was my first run since the Wednesday before so was a little nervous. None the less I cycled out to the track. It was a nice evening with little or no wind so had no excuses apart from being rusty from a week not running! Started with 1600m warm up run and then started the speed work. The following times were clocked;
Lap 1 - 74 secs
Lap 2 - 75 secs
Lap 3 - 74 secs
Lap 4 - 77 secs
Lap 5 -76 secs
Lap 6 -75 secs
Lap 7 - 76 secs
Laps 8 and 9 - 77 secs
1200 warm down run
Again on lap 4 I dipped a little, and was tempted to pack it in. Glad i didnt as over the 9 laps my times were fairly consistent. Last weeks session ranged from 77 to 80 secs though it was windy.. So happy enough with that session and then a 15 min cycle home.. Tonights session is a nice recovery run over 4 miles, happy days 0 -
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Back from a long weekend break. Have done nothing in the last 5 days so feeling a bit outta shape now!!! Off the bat, this is my weeks training;
Tue 2 Strength
Wed 3 speed (9 x 400m)
Thur 4 recovery (4 or 5 miles)
Fri 5 Rest
Sat 6 easy 4 miles + strength
Sun 7 Long run (8 miles)
That should get me back on track
A nice 5 miler taking in Sean Moore park, Sandymount beach and the grass promenade. Nice to go at an easy pace. After the 3 quarter mark, my right foot started to get a bit sore (cramp like) at the top where it meets my shin on the outside. Pointed my foot downwards which stretched the area a little and that seemed to do the trick. Maybe its my trainers that are getting a bit old (Mizuno's purchased July 09) and causing this or maybe its the route (concrete to grass to sand to grass and repeat)? Funnily enough I had no problems on my speed work the previous day (9x400) so it could also be fatigue from this carrying over...0 -
Back from a long weekend break. Have done nothing in the last 5 days so feeling a bit outta shape now!!! Off the bat, this is my weeks training;
Tue 2 Strength
Wed 3 speed (9 x 400m)
Thur 4 recovery (4 or 5 miles)
Fri 5 Rest
Sat 6 easy 4 miles + strength
Sun 7 Long run (8 miles)
That should get me back on track
Sat 5 miles easy - went ok though the legs felt a little tired.
Sun 8 miles LSR - Didnt G Ped the route so decided to run for an hour at a comfortable pace. Legs a bit tired at the start but soon forgot about that. The main problem was the wind. So strong in one direction! Half of my run was against the wind and on Sandymount promenade with no cover. Plugged on through and got my reward of finishing without stopping/being in bits etc..0 -
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