I'm just too good to be true

RandyMann

In brief, I have started running middle of July of this year.
I ran for 3 months last year but stopped because of illness. My best mile time was 5:49 and I have only raced this distance once(last year)
My aim is to break a 5 minute mile before the year is out in an official race
I will post training and race results in this thread.

Tonight, roughly 6 weeks into training I completed 8 by 400m (78 sec average)

RayCun

Have you seen this thread?
http://www.boards.ie/vbulletin/showthread.php?t=2056013145
You should check in

RandyMann

Yep, thats what inspired this log . Im sure there will be a few more sub 5 logs because of it, great thread it is.

Speedy44

RandyMann wrote: »

In brief, I have started running middle of July of this year.
I ran for 3 months last year but stopped because of illness. My best mile time was 5:49 and I have only raced this distance once(last year)
My aim is to break a 5 minute mile before the year is out in an official race
I will post training and race results in this thread.

Tonight, roughly 6 weeks into training I completed 8 by 400m (78 sec average)

What kind of training have you done for the past 6wks Randy?

RandyMann

Speedy44 wrote: »

What kind of training have you done for the past 6wks Randy?

Hi speedy, the following is a cut/paste from a thread I started regarding a sub 19min 5k thread.

Ok, update on my progress.
I am doing 1 km intervals, 5 off at a pace of 3:50 with a 2 minute walk rest in between, once a week.
My 400m intervals, I do 10 reps at a pace of 1:20 with a 60 sec walk rest in between, once a week
I do a fast 5k at roughly 20:30 once a week.
I also cross train 2 days a week with weights, the day after my interval sessions and that also includes recovery run of 30 mins on treadmill.
My long slow run on a sunday morning is now an eight mile at roughly 65-70 minutes.
My running is outdoors, 4 times a week, so with 4 weeks left of training, does a sub 19 5 k look possible?
Bearing in mind, I have not done any flat out 5ks since last post here.
Last edited by RandyMann; 20-08-2010 at 17:39. Reason: left out details

Speedy44

RandyMann wrote: »

Hi speedy, the following is a cut/paste from a thread I started regarding a sub 19min 5k thread.

Ok, update on my progress.
I am doing 1 km intervals, 5 off at a pace of 3:50 with a 2 minute walk rest in between, once a week.
My 400m intervals, I do 10 reps at a pace of 1:20 with a 60 sec walk rest in between, once a week
I do a fast 5k at roughly 20:30 once a week.
I also cross train 2 days a week with weights, the day after my interval sessions and that also includes recovery run of 30 mins on treadmill.
My long slow run on a sunday morning is now an eight mile at roughly 65-70 minutes.
My running is outdoors, 4 times a week, so with 4 weeks left of training, does a sub 19 5 k look possible?
Bearing in mind, I have not done any flat out 5ks since last post here.
Last edited by RandyMann; 20-08-2010 at 17:39. Reason: left out details

looks like a very good base Randy, looking at that I'd say you nailed the sub 19?

RandyMann

No, not yet, plan to try it on Sept. 26th in Dublin so I have 3 weeks left of training with a week of relative rest leading up to it.
I did a 2 mile track race on last wed that did not go well at all but I will write that one off for experience
If I dont do it on the day, no big deal though as I'm really enjoying the training now and my main objective is to stay injury free and set these short term goals to keep the interest.
I seem to have the speed but its maintaining it is what I am working at the moment.

RandyMann

Right, back in training after a 4 month lay off. Started back in club running last week with pyramid session, 200m,400m,600m,800m,600m,400m200m. Rests between were 45sec,60sec,75sec,60sec,45sec respectivlely.
Times were :40, 1:22, 2:15, 2:55, 2:14, 1:20, :34 respectivley.
Next Tues will be 8 * 400 intervals.
Did a recovery run on Wed, 10k run on Thur, 5K tempo run on Sat, mixed with 2 days a week gym work/weights etc.
My plan is to stay injury free/healthy to attempt sub 5min mile on BHAA track meet 27th July (Aviva Mile).
Will post 400m interval times next week.

ecoli

RandyMann wrote: »

Right, back in training after a 4 month lay off. Started back in club running last week with pyramid session, 200m,400m,600m,800m,600m,400m200m. Rests between were 45sec,60sec,75sec,60sec,45sec respectivlely.
Times were :40, 1:22, 2:15, 2:55, 2:14, 1:20, :34 respectivley.
Next Tues will be 8 * 400 intervals.
Did a recovery run on Wed, 10k run on Thur, 5K tempo run on Sat, mixed with 2 days a week gym work/weights etc.
My plan is to stay injury free/healthy to attempt sub 5min mile on BHAA track meet 27th July (Aviva Mile).
Will post 400m interval times next week.

Hey RandyMann

Was just wondering what kind injury you were layed off with? Have you done any base work before your started sessions or did you just jump straight back into them?

RandyMann

ecoli wrote: »

Hey RandyMann

Was just wondering what kind injury you were layed off with? Have you done any base work before your started sessions or did you just jump straight back into them?

Hi Ecoli,
I didn't get a running injury but got sick and then with the bad weather, it just got put on the long finger for returning to training, lazyness, excuses etc.
I did a couple of 10k runs before returning to club training and I went straight into the beginners group on my return, which is where I intend to stay for the next few weeks so I won't push myself too much.
My 5k was 24 minutes and my 10k was 54 minutes without pushing myself and I hope to do plenty of these over the next couple of months to get my aerobic base back to some decent level.

RandyMann

It wasnt the expected 400m intervals tonight. The session was 4*400, 4*300 and 4*200 starting off with slow then fast, your slow interval being your rest period so it was a constant run alternating between slow and fast without stopping.
It nearly killed me as I was late arriving and I had no warm up.
I finished it anyways but realise how warming up is so important, won't be making this mistake again.

RandyMann

Today
30 minute recovery jog(5.3k)
42 chin ups (pyramid)
30 Dips (3*10)

RandyMann

Tonight - 8*400m, 60 sec gaps with a 3 minute gap between 4th and 5th.
Worked out roughly to be 90 sec average, didnt bring a watch on purpose, was going against someone elses time.
Felt strong and pacing steady and left something over for my tempo 5k on Fri.
Not going to do any more strength training in gym for the next few weeks as I need all my energy for running it seems.

RandyMann

Changed my mind about 5k, did 10km - 49:48 tonight, felt good. Shortened my stride length to increase my cadence to roughly 88. Did this to take pressure off my calfs as they are tightening up and Im worried about shin splints.
Also found it to be less taxing overall and would have gone faster but kept the breaks on as I have a 3k time trial next week.

RandyMann

3k track -12:57

RandyMann

10k - 50:34

RandyMann

Rest.

RandyMann

10mile LSR 1:27

RandyMann

Rest yesterday and today. Intervals tomorrow.

RandyMann

8 * 600m with 200m recovery job in between. 2:30 average

RandyMann

3 * 1 mile intervals on grass with 60sec rest in between. 6:50 average.

RandyMann

10k on grass 49:18

RandyMann

Pyramid on track. 200, 400, 800, 1200, 800, 400, 200.
Rests - 30sec, 45sec, 60sec, 90sec, 60sec, 45sec, 30sec.
Times - 00:40, 01:26, 03:25, 05:00, 03:27, 01:28, 00:41

4km total in 16:06
04:01/km average pace

ecoli

Looking at your log I can help but notice the lack of easy runs around your sessions. Just seems like strength is the area in which you are lacking (800m + reps). Think you would benefit from substituting one of your sessions a week for a tempo and add few more easy miles to your week and i think it could really stand to ya

RandyMann

ecoli wrote: »

Looking at your log I can help but notice the lack of easy runs around your sessions. Just seems like strength is the area in which you are lacking (800m + reps). Think you would benefit from substituting one of your sessions a week for a tempo and add few more easy miles to your week and i think it could really stand to ya

Hi Ecoli, yes I was thinking the same and I was planning an 8-10mile LSR on Sunday morning but I was just too tired after upping the intensity of last week. The 3 * 1 mile intervals on grass had me a bit worn out.
The Tuesday and Thursday sessions are club nights and I dont want to miss them as running in a group is helping me getting my speed up quicker.
The plan this week is to run 4 days a week from now on and hopefully to get it up to 5 days a week in another month from now.
The 10k on Sat, I was treating as a tempo.
Would you say 8-10miles LSR is enough?

ecoli

RandyMann wrote: »

Hi Ecoli, yes I was thinking the same and I was planning an 8-10mile LSR on Sunday morning but I was just too tired after upping the intensity of last week. The 3 * 1 mile intervals on grass had me a bit worn out.
The Tuesday and Thursday sessions are club nights and I dont want to miss them as running in a group is helping me getting my speed up quicker.
The plan this week is to run 4 days a week from now on and hopefully to get it up to 5 days a week in another month from now.
The 10k on Sat, I was treating as a tempo.
Would you say 8-10miles LSR is enough?

I would say that that LSR is fine if not too much for the mileage you are doing. My advice would be to try adding an extra day (start off maybe 3 or 4 miles) if you are able to and start to build your overall weekly mileage either that if you want to remain at four days i would shorten the 10k tempo to 20 min max and do extra long warm up and cool down around sessions to make up the difference in mileage. 10k tempo is too much for your aerobic base.

At the moment it just seems that you have too much quality without base to back it up. This may see short term fitness spike it will leave your summer season erratic in terms of performance especially with anything over 800m as the way your training is laid out it seems you could run a very good eight off it but may struggle a bit @ 1500m+.

Again these are just ideas but hopefully they can point you in the right direction

RandyMann

ecoli wrote: »

I would say that that LSR is fine if not too much for the mileage you are doing. My advice would be to try adding an extra day (start off maybe 3 or 4 miles) if you are able to and start to build your overall weekly mileage either that if you want to remain at four days i would shorten the 10k tempo to 20 min max and do extra long warm up and cool down around sessions to make up the difference in mileage. 10k tempo is too much for your aerobic base.

At the moment it just seems that you have too much quality without base to back it up. This may see short term fitness spike it will leave your summer season erratic in terms of performance especially with anything over 800m as the way your training is laid out it seems you could run a very good eight off it but may struggle a bit @ 1500m+.

Again these are just ideas but hopefully they can point you in the right direction

Ok cheers for that

RandyMann

No intervals tonight and gave the club a miss as still tired from Tuesday.
Did 5km-24:23 and felt it hard going.
Had weights/gym session with core work afterwards and felt strong after having a break from it.
Plan another easy 5km tomorrow.

RandyMann

Easy 5km on grass- 23:43. Cadence at 91 now after working on it.

RandyMann

10 mile LSR on road - 01:19.
Too fast for LSR and lost garmin reception halfway into run so pacing went too fast in 2nd half.
Felt strong all the way through without much effort.

RandyMann

Track Session

12 * 400m intervals with 40 second recovery.
Times- 80, 87, 88, 92, 92, 92, 93, 95, 97, 93, 96, 82
Average 90 seconds


Two miles warm up/ cool down

RandyMann

Back training today after forced break.

Easy 5km 23:49

Gym Session - Weights -3 sets 10 bench press, 3 sets 10 chin ups, 3 sets 10 dead lifts plus core work.

RandyMann

Distance 200m, 400m, 800m, 1200m, 800m, 400m, 200m
Times 00:39, 01:27, 03:05, 04:55, 03:16, 01:16, 00:29
Rests 30sec, 45sec, 75sec, 90sec, 75sec, 45sec, 30sec

Total distance 4km
Time taken 15:07
Pace per km 03:46

Pace/km is the same as last week

RandyMann

3 * 1 mile intervals with 60 second recovery.
Times - 6:35, 6:53, 7:02, average pace 6:50/mile
2 miles warmup/cooldown, total 5 miles.

Went out too fast on first mile, struggled for the next 2.
Tired after Tuesday session.

RandyMann

6.5km - 40 mins, this morning.

RandyMann

Weights/Core work this morning

Bench Press - 25kg Dumbell 3 * 8 Reps, 60 sec rest.
Chest Flys - 15Kg Dumbell 3* 10 Reps, 60 sec rest.
Shoulder Press - 15Kg Dumbell 3* 10 Reps, 60 sec rest.

Plank, sits up etc.

RandyMann

7.25 miles - 59:16
Pace - 08:10/mile

RandyMann

12:30 , 27sec improvement on last month, wanted to go under 12 mins but it seems my gains are levelling off now.

3 miles warm up/cool down

RandyMann

Times - 06:55, 06:57, 06:53

3 miles warm up/ cool down

Was planning to do 4 but tired/sore from Tuesdsay.

Taking a break from running as achilles giving problems. Sports massage booked.

RandyMann

Times - 06:48, 06:56, 06:53, 06:52

Recovery 60secs

2 miles warm up/cool down

Felt strong/recovered after taking week off.

RandyMann

Time 01:22

Kept within my planned pace, found it hot,(finished at 1pm) will bring a drink with me next time in that heat.

RandyMann

Times- 89, 84, 85, 86, 88, 90, 90, 90, 91, 91, 90, 85

Average- 88

Recovery 40

Didnt feel good tonight with head cold and heavy legs.

2 miles warm up/cool down

RandyMann

Bench Press, chest fly, shoulder press, upright row with 25kg 15kg, 14kg, 14kg dumb bells respectively. 30 reps each.

75 stomach crunches on swiss ball

RandyMann

Time - 01:22

RandyMann

Times - 3:14, 3:09, 3:15, 3:13, 3:20, 3:06
Recovery - 60 secs

Average 3:13

2 miles warm up/cool down

Legs heavy from Sunday LSR

RandyMann

Time - 29:55

Struggled with this, no energy

RandyMann

Time 12:09

2 miles warm up/cool down

RandyMann

5 km - 24:50 followed by
200m - 26 sec flat

RandyMann

Gym work

60 deep press ups on handles - 3 sets of 20
16 chin ups ,straight
125 crunches on fit ball 5 sets of 25
Plank etc for abdominals

RandyMann

200m DublinGraded Meet, Time- 26:32
First official race of this distance so happy with 2nd in C standard

RandyMann

Correction 26:23 in D standard ^

I think I will put my 5 minute mile pursuit on hold for the moment. I don't seem to cut it at this middle distance.
While I have never tried sprint training before, I think I will give it a go during the summer as I have a 11.XX 100m in me at the moment.
I would like to see how low I could go.
I am fast approaching 39 and I feel my time is running out to run fast so I'm going to go for it before its too late.