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Marthastew wrote: »I've a quick question for "The Chairman".....
A while back you and the Klown were discussing training for Raheny 5 mile (can't remember where) I've been unable to do the November and December key workouts but I plan to do the 2 X 2 mile + 1 X 1 mile this month to see where I'm at. When in January would you recommend doing this session?
PS I didn't want to ask Krusty as I know he's under the weather and I'm worried this talk of training sessions will push him over the edge;)
Get well soon Krusty:)
Roughly translated - "Krusty was my first choice as he always gives the best advice...but in the circumstances, I suppose you'll have to do".
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Deedee2012 wrote: »Dont ignore sore knees!
I'm not!
For now at least it doesn't seem too serious. When I spend a long time in one position (eg, sitting at my desk) my knees stiffen up, when I move around they loosen up again. They haven't given me any trouble when I'm running, and even when they're stiff/sore there's no sharp pain.
I've added stationary lunges to my core routine, and I'll be trying to sneak in a set during the day too when I can.
Also, I was looking back over my training for the last couple of weeks, and it's been a bit stupid. Although I'm supposed to be running for time not pace on most runs, I haven't been able to resist checking the Garmin sometimes, and speeding up when it seems to slow
:rolleyes: What makes this even more stupid is that the average pace will often be slow because my route to/from work involves crossing a lot of roads, and sometimes I'll lose a minute or two standing at the side of the road. So while I should be running by effort, and I don't have autopause switched on because the pace is irrelevant (and I don't want it switched on in a race), I've been running faster on some runs to get my average pace, after traffic breaks, down to what I think it 'should' be :rolleyes: 0 -
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Also, I was looking back over my training for the last couple of weeks, and it's been a bit stupid. Although I'm supposed to be running for time not pace on most runs, I haven't been able to resist checking the Garmin sometimes, and speeding up when it seems to slow:rolleyes: What makes this even more stupid is that the average pace will often be slow because my route to/from work involves crossing a lot of roads, and sometimes I'll lose a minute or two standing at the side of the road. So while I should be running by effort, and I don't have autopause switched on because the pace is irrelevant (and I don't want it switched on in a race), I've been running faster on some runs to get my average pace, after traffic breaks, down to what I think it 'should' be :rolleyes:
Is there an option for displaying 'Av Pace-Moving Time'?
I know this is available on GC but it may well also be available on the watch itself as a display field? This would rule out the need for autopause or stopping for traffic, of course you would still have a little lag from slowing down and speeding up but overall probably negligible...0 -
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I've never really had any running injuries, but I do seem to have some weakness in my right hip/groin that's brought out when I push things too much. Nothing serious, but enough to force me to slow down some weeks. And at times over the last year I have been very tired, going to bed at 9.30 or 10 (I get up around 6.30 most days)
I only started the core work a couple of months ago, and I'm very bad at stretching. But when I started running 7 days a week at the beginning of last year one of those runs was always a recovery run, and I would only do one hard training session a week (plus sometimes a race at the weekend) and the rest of the week was easy running. I added the extra runs slowly over the year, and only started a regular second session a few months ago. My schedule at the moment is
Session - Tuesday evening, Saturday morning
Long run - Sunday morning
Recovery pace - Tuesday morning, Thursday morning, Saturday evening,
Easy pace - Monday, Wednesday, Thursday evening, Friday
In theory, the recovery and easy pace runs are self-correcting, they'll slow down when I'm tired. Doesn't work if I'm watching my pace on the easy runs though:rolleyes:
Mainly, I've been lucky
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Monday
Easy run home from work (but see post about being stupid)
12.25 in 57.10 (4.40 pace)
and 20 minutes core
Tuesday
Recovery run into work in the morning, and club session in the evening. Warmup, 6x800, and cooldown, but cooldown was cut short because I had to drop the kid home and rush back for a coaching meeting. Reps were 2.49, 2.51, 2.52, 2.49, 2.52, 2.51, I think my most consistent so far. Good crowd doing them too, a couple of new guys along who'll probably join up.
8.51 in 51.55 (6.06 pace)
8.44 in 43.32 (5.10 pace)
Wed
14.84 in 70.09 (4.44) loop around UCD and home from work. Set the watch to show elapsed time and time of day and ran by feel. Pace is all over the place :pac: but some of that will be traffic lights and hills
and 20 minutes core0 -
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Saturday pm
short recovery run, though I'm finding it hard to run as slowly without my hips sinking back
4.91 in 27.09 (5.32 pace)
Sunday
Dublin Masters XC in Raheny
5.79k in 23.13 (4.01 pace)
What a contrast to last week! This was real cross-country running, cold, wet, and muddy. (On the plus side, it was a great day for the debut of our club tent )
Picked up the numbers and met the women's team at the GAA club in Raheny, and we jogged over to the park where the rest of the team had the tent assembled by the start line. The women were off first. The start line was off to one side of the course, then they'd run on to the course and do two laps. You could tell it was a slow one from the women's race, a lot of experienced runners there working hard as they passed us.
Men's race started in the same place (which is why it's short, we should have started another 200m off the course) and then did four laps. The start was crazy, the point where we joined the course was dotted with trees so there were a lot of sudden changes of direction to add to the usual crush. Then we turned onto a section in between football pitches and the outside hedge of the park. The ground was slanting sharply down to the hedge and was all mud, so everyone was fighting for the flat 6 inches beside the marker poles, even slaloming in between the poles. (Bushes on the left meant there was nowhere to go there, no risk of anyone cutting the course) The next section was a bit easier, a trail through some woods, but then we crossed a path straight into ankle deep mud. Back onto a decent trail section for a minute, but as soon as we turned onto the grass again our feet started sinking, and the 300m towards the finish line was another slog.
Looking back at the Garmin (didn't check it during the race) I can't believe how slow my times are. I knew I wasn't pushing on the first lap, I was happy to let people shoot off while I picked my footing and saved energy, but still 3.55 for the first k :eek: And that was the fastest I ran, then it was 4.01, 4.04, 4.01, 4.02, and 3.57 pace for the last section :eek::eek: Just as well I didn't check my pace, I would have walked off the course :rolleyes: But I think I ran it pretty well - I was passing people steadily from the end of the first lap, maybe earlier. One guy from Rathfarnham passed me some time in lap 3?, and there was a guy from Tallaght I was battling with for most of the race - I stumbled in the mud about halfway through the last lap when I was closing in on him. If I'd caught him then...? As it was, when we turned into the mud and towards the finish line, he was a couple of seconds ahead, along with the Rathfarnham guy, too much ground to make up in those conditions, and there was no-one close behind me.
This week - 93.21 km (average pace 5.04)
This year - 188.98 km
results are up. Think they have my time wrong but anyway, 50th (of 125), 14th M40 (of 28), and second finisher for the club.0 -
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BHAA Eircom XC
8.11km in 31.24 (3.53 pace)
Couldn't coach at the track this morning because of the race. As luck would have it, that meant I was in a car driving kid 2 to a party when it was snowing and it was the track fairies
that got the worst of the weather. When I got to Cherryfield it was a beautiful sunny... ok, maybe not, but it wasn't raining or snowing, and the wind had eased off, so not so bad really. The course was really muddy though, about as bad as I've ever seen that park. Got there in time to see the end of the women's race, and it was great to see some of the club runners who'd never run XC before coming out, and some that only started this season running really well.
The crowd seemed to be smaller this week than in Tymon, and maybe I started faster, so after about a km the race had started to thin out. Knowing the park was a bit of an advantage, I knew where the stony patchs and dips where, but the local knowledge didn't help with the tight turns through the mud. At the first such turn I nearly went over, and a clubmate had to hurdle two guys who went down - on the third lap the markers had to be moved to force people wider on that corner, onto fresh grass.
After last week I decided I had to push a bit harder in this race, and the first few k were fast(ish) - 3.46 for all three, bringing me to the end of the first lap. Second lap I seem to have eased off a bit, starting to get a bit tired along with the people around me - 3.51, 3.57, 4.00. I looked at the watch about halfway through that 5th k and started to push a bit harder. The timing was bad though - about 100m before a hairpin left. I took it too hard, left leg went out from under me and I slid down to the ground. Most of the spectators were at this corner so what choice did I have but to bounce back up and keep running? (Apparently another 4 or 5 fell at the same corner)
Last lap was a bit of a slog, not a lot of runners around so fewer to chase or be chased by, and the course seriously boggy or slippy almost everywhere but I did manage to pick it up a bit, 3.59 and 3.58 for 7 and 8. I thought I was safe from chasers but some lad put a good sprint in for the last few hundred and we were pushing each other down the final straight, but the lanky fecker beat me :pac:
(36th overall (someone called me in the top 30 on lap 2 and I didn't change position by more than 1/2 either way
), 4th M40, about 20 seconds behind 3rd, and the timing mat thinks I beat the fast finisher, but I didn't) 0 -
13.45 in 65.16 (4.51 pace)
Hangover, time pressure, and the decision to take it easy this week meant this was just a short one. Usual run up to Tymon and around the fields, but so short it barely feels like I ran at all
Total for the week - 95.4k, just under 8 hours, 5.00 pace0 -
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3 races so far this month and I'm feeling a bit tired and burnt out (but my knees have been a bit better
), so this is an easy week. I'll take it easy next Monday and Tuesday too before getting back into the grind.
Monday
Easy run home from work, along the standard short route too instead of taking diversions to make it an hour run
8.77 in 43.20 (4.56 pace)
and 20 minutes core
Tuesday
Recovery run into work in the morning, and club session in the evening, but I just jogged around with someone returning from injury to keep her company
8.74 in 51.13 (5.52 pace)
8.58 in 47.31 (5.33 pace)
Wed
had to rush home from work because we had some people coming over for dinner. Never got comfortable on this run, don't like the route (narrow uneven paths through Rathgar and Terenure) and didn't like the pace
7.34 in 34.00 (4.38)
Thursday
Recovery run into work and easy run home
7.28 in 42.30 (5.50 pace)
8.85 in 43.25 (4.54 pace)
Friday
and yet another easy run into work
8.78 in 43.01 (4.54 pace)
and 20 minutes core0 -
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3 races so far this month and I'm feeling a bit tired and burnt out (but my knees have been a bit better), so this is an easy week. I'll take it easy next Monday and Tuesday too before getting back into the grind.
Keep and eye on that Ray, very early in the season to be feeling burnt out. I'm sure your coach will advise you much better than I will but could be worth cutting the mileage well back for a week. Good luck in Raheny, sub 30 will be no problem if the weather plays ball.0
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