Getting Back To My Best

Brianderunner

menoscemo wrote: »

Yeah that marathon (especially if Dublin is the marathon) and the 10mile one are the toughtest, the others I think are easily achievable for you.

Mr Slow, you shoulf put the goals up in your own log so they don't get lost!

Sub 19 ain't that easy either. 1 minute over 5k is a fair bit and you'd need 12 months of consistent training at least for a non C25k candidate.

menoscemo

Brianderunner wrote: »

Sub 19 ain't that easy either. 1 minute over 5k is a fair bit and you'd need 12 months of consistent training at least for a non C25k candidate.

Just thinking of myself. I am on the cusp of going sub 19 at the moment just over a year after going sub 20. I think I could have done it in Rathfarnham this year given how easy the course is...

A lot of what it takes to make these goals is about choosing the right race and getting a good day. One of the problems of Mr Slows 10 mile goal for example is that all the fast 10 mile races are at the start of the year. (Mallow, Dungarvan etc) and there are not really a lot of options in the second half of the year.

Brianderunner

menoscemo wrote: »

Just thinking of myself. I am on the cusp of going sub 19 at the moment just over a year after going sub 20. I think I could have done it in Rathfarnham this year given how easy the course is...

A lot of what it takes to make these goals is about choosing the right race and getting a good day. One of the problems of Mr Slows 10 mile goal for example is that all the fast 10 mile races are at the start of the year. (Mallow, Dungarvan etc) and there are not really a lot of options in the second half of the year.

Yeah it took me a year to take a minute off my 5k. It could take another 5 years to do the same i honestly believe. You can't improve forever.

Frank Duffy would be fine for the pb attempt if they keep the same course which i doubt they will.

Mr Slow

If I just break 20 this year I'll have shaved 2 mins 45 secs off since Jan, surely it's not beyond the bounds of possibility that I'll take a minute off next year?

Brianderunner

Mr Slow wrote: »

If I just break 20 this year I'll have shaved 2 mins 45 secs off since Jan, surely it's not beyond the bounds of possibility that I'll take a minute off next year?

Yeah but you were essentially in the c 2 5k bracket (a novice) the last 12 months. You're more complete now as a runner and the gains will not be as much (obviously). Maybe sub 19 by Rathfarnam next year would be a runner. I know you're used to taking minutes off your pb's in other races but things become tighter the better you get in 5k's and a few seconds here and there is a big leap.

Mr Slow

Brianderunner wrote: »

Yeah but you were essentially in the c 2 5k bracket (a novice) the last 12 months. You're more complete now as a runner and the gains will not be as much (obviously). Maybe sub 19 by Rathfarnam next year would be a runner. I know you're used to taking minutes off your pb's in other races but things become tighter the better you get in 5k's and a few seconds here and there is a big leap.

Translation: Prepare to peak! :P

Brianderunner

Weds 16th Nov, 5.5 mls in 49'30 (9'00) with the club. Went with the slow group doing the easy run. It was a little too slow alright (like a boardsie group run ) but the ideal recovery from Thursdays session.

Thurs 17th Nov, 6 mls easy in 46'48 (7'48) down towards the circle. Felt good tonight and went under the elusive 8 min mile barrier for a change. Tough weekend on the way.

Mr Slow

Brianderunner wrote: »

Weds 16th Nov, 5.5 mls in 49'30 (9'00) with the club. Went with the slow group doing the easy run. It was a little too slow alright (like a boardsie group run ) but the ideal recovery from Thursdays session.

That's about to change!;)

Oisin11178

Ahh brian picked the marathon as the hardest and meno the 10 mile if im right. I think its actually a toss up between the 10 mile and the half, giving the edge to the 10 miler. 64.xx for 10 miles is getting into the fairly speedy stuff. I think the sub 20 5k is easiest but only slightly over sub 40 10k. Then the marathon third. Im probably biased because i see things from an endurance point of view,. I know if i had done a 5k or 10k before barca id have smashed 20 and 40 mins respectivly. I would have had a decent chance at sub 65 10 miles and sub 1.28 half.
Sub 19 5k
Sub 40 10k
Sub 65 10 mile
Sub 1:28 Half
Sub 3:10 Marathon

Pisco Sour

Reading about Rathfarnham 5k and sub 19 brought back a memory to me. I did that race a couple of years ago in 21:02 (had targetted sub 21). My mate, who did it aswell, off not a lot of focused training, ran it in 18:45. His dad is from Ghana, so obviously has good genes, but hasn't ran a tap really since then, and it's been 2 years. Doesn't bare thinking how fast he could be over 100/200.

Makes ya sick when you are struggling away for a year to go from sub 20 to sub 19, and somebody else can effectively roll out of bed, with no background in the sport, and run easily sub 19.

Brianderunner

Mr Slow wrote: »

That's about to change!;)

So you're all about to get slower then Father time waits for no man :pac:

Oisin11178 wrote: »

Ahh brian picked the marathon as the hardest and meno the 10 mile if im right. I think its actually a toss up between the 10 mile and the half, giving the edge to the 10 miler. 64.xx for 10 miles is getting into the fairly speedy stuff. I think the sub 20 5k is easiest but only slightly over sub 40 10k. Then the marathon third. Im probably biased because i see things from an endurance point of view,. I know if i had done a 5k or 10k before barca id have smashed 20 and 40 mins respectivly. I would have had a decent chance at sub 65 10 miles and sub 1.28 half.
Sub 19 5k
Sub 40 10k
Sub 65 10 mile
Sub 1:28 Half
Sub 3:10 Marathon

Ah you surely would have gone under 40 or 19 before Barca. Depends a lot on your natural ability. I would always have been able to break 19 for 5k, even when i was running 3'30 marathons.

04072511 wrote: »

Reading about Rathfarnham 5k and sub 19 brought back a memory to me. I did that race a couple of years ago in 21:02 (had targetted sub 21). My mate, who did it aswell, off not a lot of focused training, ran it in 18:45. His dad is from Ghana, so obviously has good genes, but hasn't ran a tap really since then, and it's been 2 years. Doesn't bare thinking how fast he could be over 100/200.

Makes ya sick when you are struggling away for a year to go from sub 20 to sub 19, and somebody else can effectively roll out of bed, with no background in the sport, and run easily sub 19.

Easy to get annoyed over things like that, but you just gotta play the hand your dealt i guess in terms of natural talent. Pocket aces often get taken down by 4 5!

Mr Slow

Brianderunner wrote: »

So you're all about to get slower then Father time waits for no man :pac:

Pride before a fall young man!

Brianderunner

Fri 18th Nov, 7 mls easy in 59'55 (8'33) followed by 6 x 80m strides on the road outside my house. Great to be under the hour

Sat 19th Nov, tough session on the cards for today, 2mls w/u then 3 mls tempo, 3 mins recovery then 800m at 3k pace, 200m recovery then 600m at 3k pace then 400m at 1500m pace, then 200m at 1500m pace.

2 mls w/u down to the outer circle then started the tempo miles. They weren't too easy but got through the 3 mls in 18'44 (6'15), never ran tempo miles this quickly but after my 10 mile time my tempo pace needed to be reduced.

3 mins jog recovery then and did the 800-600-400-200 on a gravel track beside outer circle wich is shaped like a ben hur chariot racing track (short bends) but appeared to be exactly 400m off the garmin. 800 was 2'51, 600m was 2'06, 400m was 77 and 200m was 37 secs. Garmin may have cut the corner a bit i think i ran a little further than needed but close enough i think. Fairly spent afterwards.

2 mls w/d back to the heath, where the London XC champs were on (totally forgot about these). Becky Penty, after her 2'36 in Berlin won the womens by half the track, heading across for the mens race now. I made sure i avoided the Heathside group beforehand just in case they needed me to run. 9 mls total, good session.

http://connect.garmin.com/activity/129565572

p.s. whats the story with the winter? is it gonna happen this year or not, it was roasting again today.

Mr Slow

Good session there chief!

Sprocket77

Brianderunner wrote: »

p.s. whats the story with the winter? is it gonna happen this year or not, it was roasting again today.

Do not be jinxing us, was 14 degrees at 9am this morning when I was out

Brianderunner

Sprocket77 wrote: »

Do not be jinxing us, was 14 degrees at 9am this morning when I was out

Definitely colder today, maybe i did jinx us

Sun 20th Nov, 14 mls LSR today in 1'57'52 (8'25). Despite a day long drinking session yesterday (hit double figures, O Gara what a legend!) this run felt really easy and i was never uncomfortable at any stage. Did the first half in the Heath and Heath Extension then back to the house to fuel up and back for another 7 towards Regents.

http://connect.garmin.com/activity/129932119

Never felt so good on an LSR, despite the hangover and fairly hilly route. Perfect weather conditions, freezing fog and no wind Good end to an excellent week.

Weekly Review, 51.75 mls and 7 runs. 2 tough sessions. Happy i was able to do a long run after a tough session. Don't think i've ever attempted it before. Might feel it tomorrow though.

Yearly Mileage, 1770.75 mls. 2k looks a formality now.

Brianderunner

Mon 21st Nov, 4 mls recovery in 38'44 (9'44 miling) The pace of these continue to amaze me. Never in my wildest dreams did i think i was capable of going this fast. Achieved a lifelong dream of running at sub 10 min mile pace. I can die a happy man now.

Tues 22nd Nov, 8 x 1000m track session at 10k pace was on the cards tonight. Got there a bit late and missed the first rep doing my 1/2 mile warm up and a couple of strides. Started the reps and knocked out;

3'41, 3'40, 3'41, 3'40, 3'32, 3'28 :eek:, 3'31, didnt do the last rep.

Now my 10k pace is certainly not 3'28 km pace, nowhere near it. Its more like 3'39-3'40 (for 36'30-36'40 which i think i could run at the moment in the right race). However i forgot my garmin tonight and the coach was torn between the A and B groups (1k reps are awkward cause they start and finish at different positions each rep) so i didnt have splits to guide me. The first few reps felt way too slow for 10k effort, more like half marathon pace i thought. Didnt think i was running anywhere near the pace i was on the last 3 reps and was quite shocked to hear the times off my clubmates. Need to bring the garmin in future and cop on a bit i think.

1/2 mile w/d for 5.5 mls total.

RayCun

Brianderunner wrote: »

Mon 21st Nov, 4 mls recovery in 38'44 (9'44 miling) The pace of these continue to amaze me. Never in my wildest dreams did i think i was capable of going this fast. Achieved a lifelong dream of running at sub 10 min mile pace. I can die a happy man now.

Even better - you're ready for your first ultra

hf4z6sqo7vjngi

Some contrast between those two sessions:) I do not know how you can run that slow as my form would be all over the shop.

Brianderunner

RayCun wrote: »

Even better - you're ready for your first ultra

Oh god no, not for a few years. Wait until i've maxed out at the shorter distances.

Danica Grumpy Duet wrote: »

Some contrast between those two sessions I do not know how you can run that slow as my form would be all over the shop.

I was coming off the back of a tough weekend (31 mls over 3 runs since 5pm Friday) and i knew i had the tough session tonight so i had no business going any faster i think. These jogs seem to prime me perfectly for the big sessions. Honestly they don't feel all that slow until i check the garmin.

Pisco Sour

Brianderunner wrote: »

I was coming off the back of a tough weekend (31 mls over 3 runs since 5pm Friday) and i knew i had the tough session tonight so i had no business going any faster i think. These jogs seem to prime me perfectly for the big sessions. Honestly they don't feel all that slow until i check the garmin.

I'd say they're boring oul sessions though.

Brianderunner

04072511 wrote: »

I'd say they're boring oul sessions though.

Not so bad actually, they're only 38 mins. I find myself looking forward to them every week. The one run with no pace pressure.

Pisco Sour

Brianderunner wrote: »

Not so bad actually, they're only 38 mins. I find myself looking forward to them every week. The one run with no pace pressure.

You really are converted from sprinter to fully fledged distance runner so if you are enjoying those sessions :P

I always enjoy reading what sprinters think of "long runs" (which are usually no more than 30 mins for a sprinter of course). Here's a comment from Jessie Barr:

What are your favourite and least favourite training sessions?
Jessie: As crazy as it sounds I enjoy speed endurance sessions, the ones that by the time it’s over I can barely move and I am full of lactic acid, because I really feel like I have worked hard! At the moment my least favourite sessions are going for long runs because I have lost my iPod so I get really bored, and I hate that I have a red face for the next few hours after it! I would have always said gym sessions were my least favourite, but this year I am actually enjoying them.

Brianderunner

Weds 23rd Nov, 6 mls easy/recovery in 54'05 (9'01). I was wrecked today and this run was a struggle towards the end. Hope to feel better tomorrow but i fear it could be the big O, pushed it too hard last night i think. Tomorrow easy run might be relegated to a recovery or even a rest day to be on the safe side.

rainbow kirby

Brianderunner wrote: »

i fear it could be the big O, pushed it too hard last night i think.

I'm just going to leave this here and send Digger to your log.

Brianderunner

Thurs 24th Nov, 6 mls easy this evening in 50'48 (8'28). Took it handy early on and felt like i had recovered from Tuesday night so i eased into normal pace the 2nd half. Tough session on the cards for tomorrow at lunchtime.

20 mins core after, 2nd session of the week.

Brianderunner

Fri 25th Nov, Tough session at lunchtime today; 2 miles easy, 3 miles @ MP, 1 mile easy, 2 miles @ Tempo, 1 mile easy, 1 mile 10k pace, 2 miles easy.

2 mls w/u to the circle (where else). The 3 mls MP (6'50 ish) were fine and felt ok. The jury is out on what my MP actually is but easier to say sub 3 pace for the moment. 3 mls in 20'35 (6'51) folowed by a slow one (8'19)

Started the tempo (6'15 pace) at the lowest part of the park (the Oxford Street side) and as a result i felt it on the first mile with the uphill drag towards Camden. The second mile past the zoo was worse with the strong headwind and this was the toughest part of the whole session no doubt, thought it would never end.

Another slow mile (9'21) and headed up to the gravel track with the short bends i used last Saturday. 4 laps plus 9 metres went by ok in 5'50 and it was only the last 200m where it hurt. Running on a track is easier no doubt (and considerably safer).

2 slow miles to finish the session (8'46 pace) for 12 mls total. Happy with the session. My dads over this weekend so a light weekend ahead and an LSR on Monday.

http://connect.garmin.com/activity/130802919

menoscemo

Good session.
I tried 6 HMP last night but abondoned ship early due to the wind (will try again tonight in a more sheltered part). Running intervals on a track is easier, no doubt, but anything more than 2 miles and I find it impossible, i'd prefer a little rise and fall to the monotony of doing lap after lap.

Brianderunner

menoscemo wrote: »

Good session.
I tried 6 HMP last night but abondoned ship early due to the wind (will try again tonight in a more sheltered part). Running intervals on a track is easier, no doubt, but anything more than 2 miles and I find it impossible, i'd prefer a little rise and fall to the monotony of doing lap after lap.

Yeah tempo miles into a headwind are a total non runner. Feels like 5k-10k effort. Its too easy then with the tailwind. In a race you'll usually have someone to shield behind.

menoscemo

Brianderunner wrote: »

In a race you'll usually have someone to shield behind.

Yeah unless you decide to lead out a group of about 40-50 people, there's usually shelter. But you'd have to be a right eejit to do something like that.