Misty floyd Training Log

misty floyd

Hello Comrades.
With DCM complete and a wedding this Feb, I need to keep a log to help maintain (and improve) fitness, get over an injury (nerve tension in right hamstring) and have a stab at a shorter race in January.

I'm also doing the marathontalk push up challenge. Goal is to get to 3x100 :eek: You start off at 3x1, next day 3x2 and so on. Doesn't have to be everyday and I'd say when it gets up to ~3x15 there will be lots of days off. Its just a bit of craic with some of the lads in work and I'm crap at push ups so all good.

Injury + Fast = still injured. So I'm taking 2 weeks of no running.

After this 3 months I'll be on holiday for 3 weeks and when I get back its DCM 2011.

Running since DCM.
I had about 5 days of no running, then a week of ~33m with an 11m.

Plan.
As I said, 2 weeks of no running. I should have had a few weeks off after the marathon. I've this problem since May and I feel like a couple of weeks of no impact will help. For the next two weeks I'm going to use the gym and swimming pool and I hope to keep up some swimming and weights.

Thurs 11th Nov
- Exercises that the physio gave me. These include different types of exercise like Lunge, core, step ups and various others. Its boring and I'm a bit wobbly doing them. Days after I'm sore but I'll get used to it.
- 13km on the bike (25km p/h)...nice and easy.
- 20 lengths of a 20m pool (front crawl and breast). Last time I swam was over a year ago. Enjoyed that.
- 3x6 push ups

Fri 12th Nov

- Stetch
- Biceps/shoulders
- Rowing machine 2000m fast for the craic.
- 3x7 push ups
- 15 lenghts of pool

Sat 13th Nov
- 3x8 push ups
- 50 minute spin class. Holy **** that was torture. I walked in there thinking I was the business but half way into it I was cursing the guy doing the class. The bastid, it was tough but good to get the heart going again.
- Stretch.

metamorphosis

Best of luck with the new log and training goals and hopefully it won't be long before you're right as rain

shotgunmcos

Best of luck with the Goals MF. What did you do the 2k ergo in? Ha ha I have a mini push ups challenge going in my log too fro the alst 2 weeks for a bit of craic over the winter. My goal was to get to 150 straight but 3*100 is hardcore :eek: In order to achieve that you would need to be able to crank out a set of 180-200 in one go! Best of luck with it, a runner who can do 300 puch ups, now that would be novel

misty floyd

ULstudent wrote: »

Best of luck with the new log and training goals and hopefully it won't be long before you're right as rain

Cheers UL. I'll be flying soon, don't worry. Enjoying different stuff to be honest. Gotta say thought you trainers are cruel. Don't you take spin classes? Torture!

shotgunmcos wrote: »

Best of luck with the Goals MF. What did you do the 2k ergo in? Ha ha I have a mini push ups challenge going in my log too fro the alst 2 weeks for a bit of craic over the winter. My goal was to get to 150 straight but 3*100 is hardcore :eek: In order to achieve that you would need to be able to crank out a set of 180-200 in one go! Best of luck with it, a runner who can do 300 puch ups, now that would be novel

Cheers mcos. Ergo? Is that another name for the rowing machine? I really can't remember and wasn't looking at time. Its nice to not give a sh!t. Yeah I have no confidence in myself to hit 3x100 but it'll be interesting to see how it goes. I'm crap at them and I'd be delighted to hit 3x40 even. Lets see.

Sun 15th Nov
Rest. Hungover. Upper Body was dead sore from the spin class anyway.

Mon 16th Nov
- push ups 3x9
- Physio exercises. zzzzzzzzzzzz Takes about 35 minutes.
- Stretch
- 1 hour on the stationary bike (28.7km's). I actually really enjoyed that

metamorphosis

misty floyd wrote: »

Don't you take spin classes? Torture!

I teach them :pac:

misty floyd

ULstudent wrote: »

I teach them :pac:

thats what I meant. When doing a class, do you use the same settings/numbers as the class? I was looking at the instructor the other day and he barely broke a sweat.

metamorphosis

misty floyd wrote: »

thats what I meant. When doing a class, do you use the same settings/numbers as the class? I was looking at the instructor the other day and he barely broke a sweat.

It depends - general rule of thumb: no. I like to get my class working hard. Exam[le - I teach a 'race day' spin and a 'hill' spin. If im working as hard as them i wouldn't be able to watch everyones technique, the beginners, make sure that people are working at the zone/HR that they should be at etc. I will always be sweating though. Have to give the class the impression that i am doing it with them.

There is one class i take though on thurs eve that has the same people every week and they are going it a long time and some are cyclists that don't train as much on the roads during the winter - all of them fair fit and we all know each other well enough. In this instance i work pretty hard along woth the class but not so hard that i can't cue the class, give direction, visualisation etc

Lots of instrucers have different styles i suppose. I know one girl who uses the class she teaches as a workout for herself, at the same time neglecting the class itself for the most part. She's not that popular as you can imagine!

tunguska

misty floyd wrote: »

1 hour on the stationary bike (28.7km's). I actually really enjoyed that

You can make things really interesting on the stationary bike and do timetrials. Tough as f u c k but will keep the heart and lungs in good nick for when you do return to hard running. Try doing a 20km time trial where you're aiming to do the 20kms in under 30mins. I dont know what the settings are like on your stationary bike but I put the one in my gym at level 7 and hold the rpms at 130 for the 20km. Its like a tempo run on the bike. Bring a towel, you'll sweat buckets. To make it even more interesting you could try a 40km time trial where the aim is to do it under 60mins, again at level 7 or above.

tunguska

Check this out dude, from the cycling forum, hilarious:

http://www.boards.ie/vbulletin/showthread.php?t=2056095015

misty floyd

tunguska wrote: »

Check this out dude, from the cycling forum, hilarious:

http://www.boards.ie/vbulletin/showthread.php?t=2056095015

ha ha thats brilliant and well written. I like this reply too:

He was fitter than you, you clung to his wheel and when given the opportunity you gassed, let it go! Find a weaker opponent!

Haven't been arsed updating this in the last two weeks. After more than a week off from running I got a half decent week in last week:

• Mon 22nd Nov: 5m easy
• Tues 23rd Nov: 5x900m's at the club. First three were around 3:02. Last two probably 3:10. Man I was fecked and ended up at the back of the pack but great to get out there and knock off the cobwebs. Niggles, no more than that...nice one.
• Wed 24th Nov: 5m easy
• Thurs 25th Nov: Day off. Got very drunk, really dumb.
• Fri 26th Nov: Worst hangover. Jesus that was the longest day I've ever had in work.
• Sat 27th Nov: 6.2m (treadmill) easy.
• Sun 28th Nov 10m easy on treadmill. Nice one.

32m total for week.

Mon 29th Nov
Dentist. Skip day.

Tues 30th Nov
5km PB .....but not in a race..........and on a treadmill 17:44. That was hard but I enjoyed it and if the snow carry's on I'll try beat that next week. 2km warm up/2km warm down

Wed 1st Dec
5m easy on treadmill with 2km decent incline & push ups. 3x17.

I'm not running in the snow. I've no target race really so feck it.

Speedy44

Hi Misty,
Good to see you back pushing and all sorts of bounderies! I had started to do some core work a few wks back and fcukd up my stomach, so now I'm afraid to go near anything. I thik you've encouraged me to try a few push ups later though :-)

seanynova

misty floyd wrote: »

Tues 30th Nov
5km PB .....but not in a race..........and on a treadmill 17:44.

thats quick! what speed average is that in km/hr?

i tried to run on a tredmill this week also and found it VERY hard at 8:00m/m pace.....how do you find it?
i used to run a lot on tredmills but thinking back i reckon the calibration was fecked on that one as i was able to easily run at 20km/hr for a min odd in intervals....can barely do 30sec 20km/hr intervals now!!!

your tipping away, good job mate....i guess waterford half is off the cards? any interest in the southern 10m series?

misty floyd

Speedy44 wrote: »

Hi Misty,
Good to see you back pushing and all sorts of bounderies! I had started to do some core work a few wks back and fcukd up my stomach, so now I'm afraid to go near anything. I thik you've encouraged me to try a few push ups later though :-)

howdy Speedy. Yeah was that from the trapped wind thing? Everything good since that? I have to say that push up challenge is great. I'm great at avoiding push ups or anything like that. This way I'm getting loads of them done, which is great.

seanynova wrote: »

thats quick! what speed average is that in km/hr?

i tried to run on a tredmill this week also and found it VERY hard at 8:00m/m pace.....how do you find it?
i used to run a lot on tredmills but thinking back i reckon the calibration was fecked on that one as i was able to easily run at 20km/hr for a min odd in intervals....can barely do 30sec 20km/hr intervals now!!!

your tipping away, good job mate....i guess waterford half is off the cards? any interest in the southern 10m series?

Howya Sean. Thats 16.9km/hr. I was belting along making lots of noise on it and getting lots of looks from people. I spotted a guy in the mirror looking over my shoulder to see how fast I was going Its a good treadmill I have to add. You brought up calibration. Don't know why you thought of that......you're not suggesting its wrong are you Funny enough the gym is in work and they have a calibration sticker on the weighing scales. I should contact the calibration lab to get them to look at the treadies

I'm not going to do waterford or the 10m no, are you? How's training and college? I'm mad busy in work and organising the wedding with the missus. Just ticking over with training, doing whatever...its great. Hope you are going well.

seanynova

misty floyd wrote: »

howdy Speedy. Yeah was that from the trapped wind thing? Everything good since that? I have to say that push up challenge is great. I'm great at avoiding push ups or anything like that. This way I'm getting loads of them done, which is great.



Howya Sean. Thats 16.9km/hr. I was belting along making lots of noise on it and getting lots of looks from people. I spotted a guy in the mirror looking over my shoulder to see how fast I was going Its a good treadmill I have to add. You brought up calibration. Don't know why you thought of that......you're not suggesting its wrong are you Funny enough the gym is in work and they have a calibration sticker on the weighing scales. I should contact the calibration lab to get them to look at the treadies

I'm not going to do waterford or the 10m no, are you? How's training and college? I'm mad busy in work and organising the wedding with the missus. Just ticking over with training, doing whatever...its great. Hope you are going well.

ah no, you got me wrong....only brought up calibration as i used to run on a tredmill before, and i was doing something like 1min @16km/hr, and then 25sec @20km/hr, 35sec @16km/hr thereafter until 5k was up....think 5k worked out like 15:XX or 16:XX(cant remember)....but this week i did reps of 200m @ 20km/hr (4:50m/m!) and coud barely do 10 of em!!! so i know the old tredmill i used was not right....not saying your is out though.

17km/hr is moving man! thats good stuff, i cant seam to run on the tredmill anymore, find it very difficult even to run at 8:00m/m pace (this fancy CIT tredmill has km/hr, m/hr, min/km pace, min/m pace etc etc....)

will do the dungarvan 10, but not too optimistic as of yet, we are off in january so ill get loads of mileage in then weather permitting!

id bet things are busy for you alright, everything planning out ok? if ya need any info on SE Asia(?), i spent a bit of time there a few years back so might be able to help ya out with info or whatever....

misty floyd

seanynova wrote: »

ah no, you got me wrong....only brought up calibration as i used to run on a tredmill before, and i was doing something like 1min @16km/hr, and then 25sec @20km/hr, 35sec @16km/hr thereafter until 5k was up....think 5k worked out like 15:XX or 16:XX(cant remember)....but this week i did reps of 200m @ 20km/hr (4:50m/m!) and coud barely do 10 of em!!! so i know the old tredmill i used was not right....not saying your is out though.

17km/hr is moving man! thats good stuff, i cant seam to run on the tredmill anymore, find it very difficult even to run at 8:00m/m pace (this fancy CIT tredmill has km/hr, m/hr, min/km pace, min/m pace etc etc....)

will do the dungarvan 10, but not too optimistic as of yet, we are off in january so ill get loads of mileage in then weather permitting!

id bet things are busy for you alright, everything planning out ok? if ya need any info on SE Asia(?), i spent a bit of time there a few years back so might be able to help ya out with info or whatever....

ah I was only messing with ya. Sure I'd imagine the error on tm is something else. Doing those 200m sprints on the tm would be a pain having to reach over for the speed buttons. So long as you're getting some mileage in, your not going loose too much fitness surely? I heard Dungarvan is a brilliant race. I think thats the same weekend as my stag, wkend of 28th Jan?
Yeah the planning is going well, finally got a hotel that would accept 26 lads for a stag and other things are falling into place. I'll be annoying you for info on Tailand if you've been there.

Happy Friday!

Fri 3rd Dec
10.2km on treadmill.
2km easy
2km @ 6:50m/m
4.5km @ 6:26m/m
1.5km @ 6:00m/m

Nice little session.

3x18 press ups. That was a struggle for the last 8.

misty floyd

Sat 4th Dec
4m easy on treadmill. Very little sleep night before. Didn't feel it.

Sun 5th Dec
10.7m easy on Treadmill.

31m for week.

misty floyd

Mon 6th Dec
10km easy treadmill. More snow falling out there. Crap.

heffsarmy

You seem to be ticking over nicely Andy, are you running the national novice?

Speedy44

heffsarmy wrote: »

You seem to be ticking over nicely Andy, are you running the national novice?

don't mean to hijack your posting Misty, but I'd be inerested to see if your running the Novice as well.I'm thinking about doing it, but will probably only do it if the club have a team going up, should know tomorrow at the club session, if that goes ahead :rolleyes:

tunguska

Bit off topic but I know you'd be interested, looks good...........


http://www.boards.ie/vbulletin/showthread.php?t=2056113109

misty floyd

heffsarmy wrote: »

You seem to be ticking over nicely Andy, are you running the national novice?

Speedy44 wrote: »

don't mean to hijack your posting Misty, but I'd be inerested to see if your running the Novice as well.I'm thinking about doing it, but will probably only do it if the club have a team going up, should know tomorrow at the club session, if that goes ahead :rolleyes:

Howya Lads. I'm not sure about the novice. We have a club race this saturday to see who will make the teams to I'm not sure I'd make it. Maybe I could do it but not be part of a team? Not sure how it works but if I could do that I might. Is it in Roscomon lads?

Heff, hows the knee? How long will you be out. I suppose now is a good time to be out.

misty floyd

tunguska wrote: »

Bit off topic but I know you'd be interested, looks good...........


http://www.boards.ie/vbulletin/showthread.php?t=2056113109

Thanks for that. I'll watch it if I'm around. I did see a really good doc on that before but this seems to be new.

Tues 7th Dec
2km easy
5km in 18:50
2km easy
Did this last week on a different treadmill in 17:44. Tonights time makes more sence but I was feeling a little tired even during the 2km warm up.

3x20 push ups.

heffsarmy

misty floyd wrote: »

Maybe I could do it but not be part of a team? Not sure how it works but if I could do that I might. Is it in Roscomon lads?

Heff, hows the knee? How long will you be out. I suppose now is a good time to be out.

Andy you'd get on the team, there are 2 teams as far I know, I think its in Tullamore. The knee is gettin alot better, doing loads of core excercises and cycling on the turbo, to be honest its a blessing in disguise not having to run on the ice. I might wait till the new year too get back running, see what the physio says. I'm still doing the push up challenge, up to 32 gettin harder.

misty floyd

heffsarmy wrote: »

Andy you'd get on the team, there are 2 teams as far I know, I think its in Tullamore. The knee is gettin alot better, doing loads of core excercises and cycling on the turbo, to be honest its a blessing in disguise not having to run on the ice. I might wait till the new year too get back running, see what the physio says. I'm still doing the push up challenge, up to 32 gettin harder.

Great to hear. Marathon after marathon too, good to chill out. Not sure what to do now regards racing. I keep changing my mind.

32, fair play to ya. I'm only on 3x21 and I'm wobbling the last 5 or so. Couldn't do 3x13 not so long ago.

heffsarmy

misty floyd wrote: »

. Not sure what to do now regards racing. I keep changing my mind.

32, fair play to ya. I'm only on 3x21 and I'm wobbling the last 5 or so. Couldn't do 3x13 not so long ago.

You should do the race, a good blow out if nothing else. The push up challenge is good, I thought 18 was hard when I started but now 18 is a piece off piss.

misty floyd

Wed 8th Dec
10km easy on treadmill

Thurs 9th Dec
Busy day, couldn't make gym.

Fri 10th Dec
Hungover, xmas party.

Sat 11th Dec
Club race in Phoenix. 5km cross country That link isn't much use, I forgot to put on the auto lap and it would have been nice to see my splits.
Conditions were poor, lots of mud and puddles but it made for an enjoyable race. Time was 19:21. Felt like I ran well all the way around. I think I finished 12th out of 33. No better way to shake the cobwebs off after the ice and snow. Need to get some speed work done.

I'm looking forward to doing more shorter stuff. I mean, its torture from start to finish but some buzz at the end. Love it.

misty floyd

Sun 12th Dec
Zero miles.

Mon 13th Dec
12.4m easy this evening in P park. Great to get out for that.

3x25 pushups

misty floyd

Tues 14th Dec
5m easy

Wed 15th Dec
Decided to do a few 400s. Don't know why. I set up the garmin for intervals.
2m warm up
8x400s with 1.30 jog in between.
1.5m cool down.
6.7m total miles run

Gave these a good effort. I was looking forward to plugging in the Garmin to check the times. I thought they'd be decent....only had to do eight after all. Crap times around 80 - 90s, ah well, I thought I was fitter than that. I could do with a road race to get a proper idea of where I stand. Link.

3x26 pushups

seanynova

im did something similar recently, and took 4min recovery between each rep....the plan is to jog/rec for 400m but maybe im gonig a bit too slow...still each rep is killer!

after a few more of em they will get a little easier or even try 200m reps (also in my programme)

edit: just saw the splits there, 5:30m/m pace is fast for intervals!!

misty floyd

seanynova wrote: »

im did something similar recently, and took 4min recovery between each rep....the plan is to jog/rec for 400m but maybe im gonig a bit too slow...still each rep is killer!

after a few more of em they will get a little easier or even try 200m reps (also in my programme)

edit: just saw the splits there, 5:30m/m pace is fast for intervals!!

I hope they get easier. I was able to run 14 of them not so long ago around the 80s region. The legs don't know whats going on I saw your targets for 2011 post there Seany. Gauranteed 10km PB next time you race one of them. Even in the ice, you'd beat that.

misty floyd

Thurs 16th Dec
With lots on my mind, I left the house not knowing what to do. One slow mile later, I was feeling cold so picked up the pace and ended up doing a half decent 8m run (medium effort). Ave pace 7:19m/m. Reallly enjoyed it.

3x27 push ups. Trying to concentrate on tightening my abs. The pace of these has increased...it had to.

seanynova

misty floyd wrote: »

I hope they get easier. I was able to run 14 of them not so long ago around the 80s region. The legs don't know whats going on I saw your targets for 2011 post there Seany. Gauranteed 10km PB next time you race one of them. Even in the ice, you'd beat that.

they are fairly ambitious but sure you might as well have a goal to aim at....will work on the 10k/10m this spring and if they go well(or even close to the goal) then i think an autumn marathon could be on the cards with the cork half as a fitness test again.

saw your plan on the sub2:45 thread (good idea for a thread), your doing a good plan without a goal race (yet!) basically you will be stong enough for the longer races like 10m, halfs, marathons with speed for shorter stuff(?) so happy days! best of luck with the training...ill start a log in jan when i get back from the hols after exams! (only 2 to go!)

misty floyd

Ah best of luck with the rest of the exams. Great to get them out of the way before xmas and its good to hear you’ll set up a log in Jan.

Re goal race. It’ll be DCM again for me and I’ll probably do the addidas series again. Up to July I’ll enter some shorter stuff and work on that. It’s a busy year but I want to keep ticking over at least. If I don’t chat to ya, enjoy the break.

misty floyd

Fri 17th Dec
4.2m easy. I bonked on this one. Was very tempted to walk the last mile but the cold stopped me. Silly going out hungry.

Sat 18th Dec
Felt guilty lazing around all day so went to the gym.
30mins on bike ~15km
5km on treadmill easy
10mins swim
3x28 push ups

Sun 19th Dec
10.3m easy. Very cold starting off, really nice run.
3x29 push ups

Total for week: 49.4 miles

Speedy44

misty floyd wrote: »

Fri 17th Dec
4.2m easy. I bonked on this one. Was very tempted to walk the last mile but the cold stopped me. Silly going out hungry.

Sat 18th Dec
Felt guilty lazing around all day so went to the gym.
30mins on bike ~15km
5km on treadmill easy
10mins swim
3x28 push ups

Sun 19th Dec
10.3m easy. Very cold starting off, really nice run.
3x29 push ups

Total for week: 49.4 miles

nice mileage Misty, considering all the obstacles Mother Nature insists on continuing to throw at us

misty floyd

Speedy44 wrote: »

nice mileage Misty, considering all the obstacles Mother Nature insists on continuing to throw at us

Yeah the snow over here (Dublin/North Kildare) is nothing really. A bit of dandruff compared to what it was.

You got a good week yourself. We will be seeing great stuff from you 2011, you're flying.

seanynova

misty floyd wrote: »

Ah best of luck with the rest of the exams. Great to get them out of the way before xmas and its good to hear you’ll set up a log in Jan.

Re goal race. It’ll be DCM again for me and I’ll probably do the addidas series again. Up to July I’ll enter some shorter stuff and work on that. It’s a busy year but I want to keep ticking over at least. If I don’t chat to ya, enjoy the break.

1 to go!

take it handy over crimbo lad, enjoy it, and maybe take it easy on the push-ups too! i can only do about 10 haha....you sure your not on the juice?

i really should read the push-up thread but havent had the time, what do you stand to gain with them?

aero2k

Hi Misty,

Good race yesterday - great pic of you on Racepix!

Happy New Year and good luck with all the goals. Like you DCM will be a major goal for me, here's hoping for good weather 4 years in a row!

misty floyd

seanynova wrote: »

1 to go!

take it handy over crimbo lad, enjoy it, and maybe take it easy on the push-ups too! i can only do about 10 haha....you sure your not on the juice?

i really should read the push-up thread but havent had the time, what do you stand to gain with them?

trust me, you'll be upto 30x3 pushups in no time. I'm crap at them but I've got upto 3x33 now. I think it helps doing some kind of upper body work but I'm also doing these trying to get some focus on the abs. So its strengthening the shoulders, chest, stomach and whatever that area is beside the ribs. I did a cross country race and I think it helped lugging through the mud. Genuinely think it helps the running. Its a great way to actually do some upper & core work as I'm brutal for skipping doing those sessions.

aero2k wrote: »

Hi Misty,

Good race yesterday - great pic of you on Racepix!

Happy New Year and good luck with all the goals. Like you DCM will be a major goal for me, here's hoping for good weather 4 years in a row!

Hey Aero and a happy new year to you too. Good to hear you are going for DCM this year. Are you going to focus on shorter stuff like 5k's for now? whats the general plan?

aero2k

misty floyd wrote: »

:
Hey Aero and a happy new year to you too. Good to hear you are going for DCM this year. Are you going to focus on shorter stuff like 5k's for now? whats the general plan?

Well, the general plan was to try to follow Daniels elite plan - obviously adjusted for pace and time - but it does look like a tall order. Anytime recently I've tried a hard session, it's seemed like very hard work. The 5k races were sort of a sneaky way to get a fast tempo run in! It's hard to figure out, the other day I struggled to run a mile in 6:20 in training, and yet in a race 5:40 pace felt ok, if not exactly easy. At any rate my schedule will include two hard sessions per week, one with some tempo miles and a longer run with some PMP miles. I'll probably try to alternate weeks with the long runs say 12-18-14-20 or something like that.

I may even post a few updates on my log!

misty floyd

Haven't been great updating this log and that reflects the slap dash attitude with training over the last couple of weeks. Too many days lost with hangovers. Have been constructive in other ways though so all is good.

Got a few runs in the snow done including a hard effort 8miler which was great. Some easy runs and two races:

10m XC Byrne Baird Shield. This was my first ever DNF. I raced 8m of it. This was a handicapped race based on form and recent times but I haven't been great and didn't get a great handicap but the goal was to catch as many people as possible and just run a solid race. The first 2m lap was good with a 6:19 mile 1 and a 6:11 mile 2. Then a bitch of a cramp set in and was with me for a good few miles. I had to ease off, it was a bad one. On the last corner of the 4th 2m lap, I put my foot into a large puddle and twisted my ankle. This gave me an excuse, it was sore going through the lap finish and I thought it dumb to continue. I felt bad dropping out because the ankle was grand the day after.

New years day 5km Tom brennan memorial
I decided to do this to punish myself for drinking too much and skipping sessions. Two years ago I signed up for this race to set the year off on a positive note and get my ass into gear for the Belfast marathon. Its a great little race, two laps, flat and sign up on the day is easy. I did 23.43 that time and that hurt just as much.

Opening mile was 5:48, 2nd was 5:47 and the third was 5:58. I just couldn't hold it and I'm putting it down to a 14hr drinking session 2 days before and a slight cramp. Distance was 3:18m on my garmin and finish time was 18.32. I had a sprint to the finish which couldn't come sooner. How much I've improved in two years....thats more than 5minutes off my previous effort on that course and a PB. Whats nice again is I can take time off that with a decent run in training. So all in all a good day and great to get that out of the system.

Stuff to work on before the break in February and fitness is ok right now;). Enough of the positive boastful talk, I'm Irish and I have a cold setting in.
:mad::D
Happy new year!

misty floyd

aero2k wrote: »

Well, the general plan was to try to follow Daniels elite plan - obviously adjusted for pace and time - but it does look like a tall order. Anytime recently I've tried a hard session, it's seemed like very hard work. The 5k races were sort of a sneaky way to get a fast tempo run in! It's hard to figure out, the other day I struggled to run a mile in 6:20 in training, and yet in a race 5:40 pace felt ok, if not exactly easy. At any rate my schedule will include two hard sessions per week, one with some tempo miles and a longer run with some PMP miles. I'll probably try to alternate weeks with the long runs say 12-18-14-20 or something like that.

I may even post a few updates on my log!

that 12-18-14-20 are you going to hit those over the next few weeks or do you mean in the summer on the build up to DCM?
If this cold doesn't set in today, I'm gonna head to the club tomorrow (donore) for a session...not sure if your into it and I don't know what we are doing yet but the lads meet at 6:45 anyway. Easier to reach those faster training miles with a group on the track.

misty floyd

Mon 3rd Jan
5m easy

Tues 4th Jan
1.5m warm up
10 x 600m with 150m jog in between
1.5m cool down

Average for the 600's was about 2:09 (around 5:45m/m pace). I started this session with three others but after the first rep we kind of seperated and I ended up doing this on my own. Turns out they were doing the same times (2:09) but I was jogging my recovery faster than they were. All in all, happy enough with that.

Think I'll race the BHAA XC on Sat in Tymon Park. If anything, its just to get a hard session done.

heffsarmy

Good going Andy, great to see how much you have improved in the Tom Brennan 5km. Have you any spring marathon lined up?

misty floyd

heffsarmy wrote: »

Good going Andy, great to see how much you have improved in the Tom Brennan 5km. Have you any spring marathon lined up?

cheers Dave, its alright that time but I should be able for faster. How's the knee (tendinitous..spelling?)? Are you back yet and if Barca is cancelled will you go for an early summer or Autumn one? You have to do Dublin again.

I won't be doing a spring one as I'm getting married in 5/6 weeks. I actually did look at marathons that happen during our honeymoon but none suited

heffsarmy

Congrats, did'nt know you were gettin married. Enjoy the honeymoon, plenty of time for marathons...the knee appears to have cleared up, back running the last week or so, building up the mileage. I've knocked Barcelona on the head. I'm only doing Dublin this year, want to give it a good shot. Are you running in the national novice cc?

misty floyd

Good to hear you're back running. Don't think I'll be doing the novice no. If they are stuck last minute, I might. They won't be that stuck though.

misty floyd

Wed 5th Jan
4m recovery run last night.

Thurs 6th Jan
Got up at 6.30am and ran 8m easy to the gym including a stretch from Leixlip to Maynooth canal. A bit dark and had to watch my step so it was slower than I planned. Nice start to the day.

3x35 push ups just now in work

menoscemo

misty floyd wrote: »

3x35 push ups just now in work

Jebus, I better get my act together with these again, you've nearly caught me...

misty floyd

menoscemo wrote: »

Jebus, I better get my act together with these again, you've nearly caught me...

no chance of that meno. I actually got vaccinations in both my shoulders the other day. holy sh1t they hurt....well they hurt enough not to do any push ups...thats my excuse anyway. Fair play to ya, getting lots done. Just when you were to top the table, MCOS lays down the law.

Fri 9th Jan
Rest day

Sat 10th Jan
BHAA XC 4m @ Tymon park: 26.49 which was 43rd.
Conditions were: cold, lots of mud and a decent wind in sections.

I was happy how I ran this despite the time. I'm learning that these races (and all races I suppose) are lot about mental toughness.
It was three laps that seemed to go on forever. A mental battle but I gave it everything and am happy with the effort. Time is crap but it was probably long (4.2m on watch) and its XC but I was a minute behind a clubmate that I was probably a minute ahead of not so long ago. He's in flying form though but its just a gauge. Forgot to set the watch to auto lap the miles but I think the last 2m were slower. That last lap was unbelievably tough and will stand to me. Even the cold shower afterwards wasn't even as tough as that lap

A quick chat to a clubmate, he said I look like I've gained weight. Really need to work on my diet...he's right.

Quickly learning that these XC races are a whole different ball game. Plenty of middle aged runners with serious strength in that mud. Very impressed.

Popped into the spa well to watch the rest of the Leeds game. All in all, a great day at the races. I was buzzing all day after it. Love it.

misty floyd

Sun 9th Jan
5m easy

Approx 35m for the week. A step up this week I hope.