A Runners log : Patience and Consistency

tunguska

Nice work..........

now who said I dont give compliments? I think you should watch Rocky the night before the mini marathon.

Seres

tunguska wrote: »

Nice work..........

now who said I dont give compliments? I think you should watch Rocky the night before the mini marathon.

keep them coming !, you'll need more than that to be vindicated , thought i was been lent sumthin else to watch before the race !!!

Tuesday

Torture day :couldnt face this session at lunchtime so left it till evening

10*500m with 90sec recovery :

1. 98sec
2. 99sec
3. 101
4. 102
5. 101
6. 97
7. 108
8. 103
9. 102
10. 99

They were all over the shop , had a bit of a blow out on number 7 .
Was suppose to do them all under 105 , did that except for one
didnt find the session as hard on myself as they 400s but i dont think it was executed as well , didnt dig as deep this time and the times were alot more consistent the last time with 15sec less recovery
The feckin garmin wasnt beeping so i spent the recovery for the first few trying to sort this , and when i did sort it it was only beeping occassionally
Anyway enough excuses , not a great preformance , end of story !

Wednesday

Easy 40min & Pilates & Stretching

Thursday

Easy 45 min & Stretching

Plan on doin long run this ev to leave the possiblity of doin a race open for sunday

Perkina3

Are you running the sportsworld 5 mile? Don't be too hard on urself with the sessions.

I have been all over the place wit my training and lets face it...look at my log at present its a disgrace...

Ur goal was sub 105 500's and you did them easily! Well done..

Hope to see ya on Sunday.... (Will be the really tall bloke wearing a Dark blue DCM 2010 running top long sleeved)

dna_leri

Seres wrote: »

Plan on doin long run this ev to leave the possiblity of doin a race open for sunday

I presume its a local 5K you are thinking of? Go for it, you might not get the chance for this one again !

I am not in the best of shape myself but I will still give it a go.

dna_leri

I'm guessing that was you in 2nd place in SoS? Only put 2+2 together at the prize giving so just managed a well done as you walked past on the way out. Well done again!

Seres

dna_leri wrote: »

I'm guessing that was you in 2nd place in SoS? Only put 2+2 together at the prize giving so just managed a well done as you walked past on the way out. Well done again!

sorry ! didnt see this till now , just after postin in your log , ya i remember that , you should have introduced yourself , i hope i didnt come across as rude or anything !

Friday

Long Run : 75min , garmin not charged so dont know the distance , horrible run , second part of the run was on a dangerous road with feck all hard shoulder so had to keep crossing the road to be on the safest side at all times , had to stop several times also for the traffic , normally enjoy the second part of the long runs but not today , stomach was acting up too

Sat
Rest

Sunday

5k Street of Sligo : did in 18.53 , was aiming for sub 19 , so happy enough , will post a bit of a report later when i have time

Monday

40 easy lunchtime

dna_leri

Seres wrote: »

sorry ! didnt see this till now , just after postin in your log , ya i remember that , you should have introduced yourself , i hope i didnt come across as rude or anything !

No worries, will say hello properly next time now that I know.

Good run yourself, is that a PB? You are well set up for a good 10 K now.

Seres

dna_leri wrote: »

No worries, will say hello properly next time now that I know.

Good run yourself, is that a PB? You are well set up for a good 10 K now.

no , my pb is 18.40 , but i prob could give it a stab id say on a flat course , prob could have pushed myself more yesterday , think i need to do alot of mental prep work for the ten k in june , took me a while to get goin yesterday
really want to give my ten k pb a good rattle , havent pb'ed in ages !

brutes1

Well done seres good run, all ya have to do now is go around again in same time in ten k??....

Seres

brutes1 wrote: »

Well done seres good run, all ya have to do now is go around again in same time in ten k??....

thanks Brutes , thats the hard part though ! how is the series goin for ya ? where are ye tonight ?

Today

Tempo : 35min /8.17km/4.17km pace : was told to do these at bout 4.30km pace but felt fine a bit faster although legs felt a little heavy , prob from the race sunday, dont want to do them too fast though , lots of hills on the route , splits 7.14/6.55/6.51/6.51/6.40

Seres

wed

easy 40min : back a bit tight so stretching and some pilates this ev

hope legs are good andfresh for 1500s morro

brutes1

long time no see..didnt even enter the 5ks, away with work first two , then a foot sprain, calf strain and now the flu of all things have knocked me for six . manflu haha.
doin a one mile race well a relay leg tonight thats about all im able for

Are you ready to roll over dublin, elite start? sub 39 boss or bust;)

Seres

brutes1 wrote: »

long time no see..didnt even enter the 5ks, away with work first two , then a foot sprain, calf strain and now the flu of all things have knocked me for six . manflu haha.
doin a one mile race well a relay leg tonight thats about all im able for

Are you ready to roll over dublin, elite start? sub 39 boss or bust;)

will have to see on the day , the way the weather is at the moment its very hard to know

Thursday

80min : was too whacked to do 1500 so headed out with the intention of 40 and was really enjoying it so did my long run , near dark on gettin home


Friday

unplanned rest day used up


Sat

at work so slotted in easy 40min


Sunday


1500*5 with 90 sec rest : had been puttin off since thursday cause of been tired form work and stuff so today was D-day and they went really well , was to keep with 3.45-4km/pace range , kept all at the lower end of the scale except the last one which i lashed out in as i had some left in the tank , all of them were very comfortable



monday

easy 40

Tueday

tempo : 3*10min @ 4.15 pace was the plan but i struggled , legs were very heavy which didnt shift at all , found them hard to keep ' 4.15 pace too

wednesday

easy 40min

thursday

easy 30 ; wanted to be fresh for fridays tough session



friday

10*600 with 90sec rest @ 2min6sec pace : didnt go well at all
choose a measured circuit ,did every second one in the opposite direction one way has the wind in my face for a good bit of it and had a slight pull at the end , every second one seemed tougher , only hit the target for 5
2.08/2.09/2.05/2.01/2.10/2.00/2.01/2.13/2.09/2.00

really pissed off bout some of them , really wanted this session to go well as its the last tough one before the Minimarathon day ; could have been a good confidence builder

anyway over a week to go and im still undecided bout race time and strategy

Seres

Sunday

9miles 75 mins : back was a bit tight after , might need a bit of a massage or physio this week to loosen me up for the race

Seres

40min easy with the four seasons , rain , hail , wind and warm sunshine , unbelieveable , WTF , its the middle of summer ! enough ! regular checks for the weather forecast for nect monday , calm and overcast is needed

Seres

Tuesday

25min tempo @4.30 pace : legs felt heavy , back has tightened up and water has gotten into the garmin ,oh and the windy didnt help ! not a very good day
So sport massage this week and lots of early nights , went to bed at two last night and was up at 7.30 , stupid !

brutes1

Hey seres get some proper rest and sleep will ya! . Just wanted to say all the best on monday , your flying now, whats the aim..

Seres

brutes1 wrote: »

Hey seres get some proper rest and sleep will ya! . Just wanted to say all the best on monday , your flying now, whats the aim..

I Know , I Know ! , didnt happen last night either , im blaming the French Opening , if it wasnt on so late on TNaG , and now that its coming to a close it will be even harder to discipline myself.
No lunchtime run , work got in th way , feelin very crap today so might take my days rest today , wont be too bothered if i take two days off this week , wont have any impact on the race , might even help , anyway this is the first unplanned day i will have taken since i started the program so i wont be too hard on myself

Seres

Wednesday

Easy 35 mins with lunar racers : 15min grass and 20min on road , was absolutely exhausted and feelin crap so glad to just get it done

Thursday : 3*1k with 90sec break , 4.04/3.51/3.53 : legs felt heavy and stiff

Dont really know whats goin on lately with the training but my legs havent been feeling fresh at all , this is worrying as i have a goal race monday , also dont know if i should wear the racers and the garmin still hasnt dried out so its very hard to read the screen . I should have all my plans for the race sorted at this stage

tunguska

Seres wrote: »

Dont really know whats goin on lately with the training but my legs havent been feeling fresh at all , this is worrying as i have a goal race monday , also dont know if i should wear the racers and the garmin still hasnt dried out so its very hard to read the screen . I should have all my plans for the race sorted at this stage

When you're deep into a training plan your legs will never feel fresh and you'll be permanently tired. Everything sounds fine to me. Relax, let things just play themselves out. You're expending valuable energy worrying. Yes you should wear the racers and if your Garmin wont behave you can have a loan of mine for the day.

dna_leri

Good luck on Monday. Nerves kicking in is a good sign. I'd say there is a big 10K time waiting to happen. Detailed race report is mandatory. Enjoy.

Seres

dna_leri wrote: »

Good luck on Monday. Nerves kicking in is a good sign. I'd say there is a big 10K time waiting to happen. Detailed race report is mandatory. Enjoy.

thanks , i have been given out to bout Fretting so ya the nerves are kicking in a bit , will post the report whatever the outcome

Krusty_Clown

Seres wrote: »

Dont really know whats goin on lately with the training but my legs havent been feeling fresh at all

I've never felt fresh for any of my goal races and it's usually a sign that I'm ready. In other words, I've learned to ignore it.
Best of luck on Monday. Run faster so you'll have to spend less time in the sun.

BeepBeep67

Great running today - you looked strong on Leeson St and ready to take a few places - top 20?

Seres

BeepBeep67 wrote: »

Great running today - you looked strong on Leeson St and ready to take a few places - top 20?

ya , thanks , Gerry Tiernan was countin bout 2k out and was bout 18th then so hopefully the top 20 , didnt break 39min , did bout 39.05 i think , borrowed a garmin so will have to get link , happy with the preformance , will post report after

aero2k

Hi Seres,

Well done, fantastic running. That's a huge improvement over last year given all the problems you've had. I have a sneaky feeling there's loads more to come.:D

Seres

aero2k wrote: »

Hi Seres,

Well done, fantastic running. That's a huge improvement over last year given all the problems you've had. I have a sneaky feeling there's loads more to come.:D

thanks
Feel really good bout yesterdays performance and it feels great to get a pb too , its been 10months , gave it a 100% from the start ( remembering your sisters quote bout effort/outcome ), sometimes im a slave to the watch during the race but i just concentrated on the each split individually and i really didnt know how close i was to the 39 till i went thru the line , i think if i had know where i was at in terms of my target time at say 8k , i prob would have pulled back a bit
Gonna rest a bit for a week and thinkin of giving the adidias HM a shot in Sep

Seres

MiniMarathon Race Report

Will be short , just a Brief account .

Arrived into Dublin a bit later than i hoped , the traffic was pretty bad comin in from the west took me over half an hour from heuston station to stephens Green . Had to rush over to the st green entrance to borrow Tunguskas' garmin cause water never dried out on my one and it fogged up when i ran , chatted for a bit and over to the elite start which was closed cause it was past 2.30 but managed to get in anyway . No real time for a warm up and had a bit of a side stitch which i was worried would cause me trouble . Funnily enough i seem to perform better with less prep ?!
Anyway into the spot at ten to 3 , second row , took a scope around to see if there were any people who i should try to hang onto for my target time, saw two , so decided if i spotted them on route id try and stick with them . The plan was to start a bit slower than my target time for the first K , hit the ks 2-8/9 on target and push out from there to the end to make up the short fall of the first k and any decrepancies in between .
Went out too fast at 3.44 but legs felt ok so kept goin , 2&3k read a bit slower but were still under target , however the times crept up from 4-6 reading 4min/k for 5&6 , there was a strong head wind but i knew it had to pass , by 5k though the garmin kms werent matchin up to the route signs , they were reading long even though beforehnd they were readin short , but in order to avoid any confusion i stuck with the splits on the watch , i actual thought by 5km the 39 was well out of my reach , passing 6km i pushin on a bit cause the wind was on my back and their was a bit of a downhill , Eoin and his mate at 7km ( after rushing over from the two k mark , thanks !) gave me a boost till i saw one of the women i decided to target at the start , she seemed to be struggling a bit so i decided to try and catch her , at bout 8 km i was on her but a little whacked , however when Gerry Tiernan called me out as 18th , so cool , that helped , i was hoping for maybe top 25, so that positioning at such a late stage in the race was a welcome surprise , 9km was a bit dodgy but the last km i managed to get a burst of energy and passed one or two women just to be passed by an unknown from behind , didnt realise that the 39 was so close till i saw the read as 39.08 on the finishing clock .

Finishing time was 39.03/16th overall .

A few important things came together on the day , the loan of the garmin helped as it showed my km splits , mine only shows mile splits so theres a lot of head calcs that have to be done durin the race , got some support from jb-ski on the bike and Eoin, thanks guys ! and a few other roars ( BeepBeep) , of course the christening of my first racers might of helped too , didnt pay too much attention to my overall time durin the race to either , just the km splits which worked as i might have given up a little otherwise , all and all good day at the office ,pb by 47sec , however onwards and upwards to the next target race :pac:


http://connect.garmin.com/splits/90796745

Link for anyone interested .

dna_leri

Great time Seres, beats my recent PB by 1s.
It's good to come back from injury like that.

Krusty_Clown

Super result Seres. Fantastic time and finish position. Hopefully that's some payback for all the time you were set back with injury. Enjoy the moment. It'd be great to see how you would get on in the Dublin half.

Tempted by the Boyle Battle of the Curlews 10km road race?