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If this is a Mid Life Crisis Im loving it......
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Thursday 2nd.....4.5 miles .....35.38....
I dont know if it was a delayed effect from Tuesdays race or Wednesdays 9 miler but I woke up in a heap Thursday morning.. Im not used to the fast stuff...Aches and pains in places I did'nt know existed
... After long day at work I was mad to get out and loosen up.... 4.5 miles of hardship :eek:
Friday 3rd... 4.5 miles ....34.22..
Jez not much better today ..Still stiff and sore but what an evening for a run... Local roads full of people running and walking.. Great to c....0 -
Saturday 4th....Rest Day
Sunday 5th..... 13.5 miles....1.39.38.....
Badly needed yesterdays rest day and felt like a different person when I got out early this morning...1st 9 miles nice and easy... next 4 at 6.50 mpm with .5 mile cooldown....
Overall happy enough with week... Would have prefered to clock up a few more miles but Tuesdays race took alot more out of me that expected... Having said that I now have a better ideal of what my tempo/interval pace should b .....
Now off to Croker with my eldest to watch Meath give Kildare a footballing lesson :rolleyes: and maybe Laois suprise the Dubs ( here's hoping )
Milage For Week : 45.5
Milage For Year : 895.90 -
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Good stuff liamo.
Considering the training you were doing before barcelona you ran an unbelievable time. I dont mean that in a bad way - I reckon you have stamina/mental steel in spades (more than most on here). Im no speed merchant, but my 10 mile pace (from january anyway) is the same as your recent 5 mile pace, but you were over a minute faster than me in barcelona (same day, both fit etc.). Maybe you have lost a bit of fitness since barcelona so its an unfair comparison, but you get the idea - you seem to be able to hold a MP which is closer to your tempo pace than most (or else im a bottler over 26.2
)
You were saying about PMP runs. Im no expert, but while I reckon that these are really important, for you it strikes me that its your threshold pace that would be useful to improve. If you take a chunk off your threshold pace (which makes PMP easier) and keep doing whatever you were doing before with the long runs and a few PMP runs id bet you will take loads off that 2:56 time!
Are you following a plan for this? I found Daniels really helped me with threshold training. Good luck with it, will be a keen follower.0 -
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theboyblunder wrote: »Good stuff liamo.
Considering the training you were doing before barcelona you ran an unbelievable time. I dont mean that in a bad way - I reckon you have stamina/mental steel in spades (more than most on here). Im no speed merchant, but my 10 mile pace (from january anyway) is the same as your recent 5 mile pace, but you were over a minute faster than me in barcelona (same day, both fit etc.). Maybe you have lost a bit of fitness since barcelona so its an unfair comparison, but you get the idea - you seem to be able to hold a MP which is closer to your tempo pace than most (or else im a bottler over 26.2)
You were saying about PMP runs. Im no expert, but while I reckon that these are really important, for you it strikes me that its your threshold pace that would be useful to improve. If you take a chunk off your threshold pace (which makes PMP easier) and keep doing whatever you were doing before with the long runs and a few PMP runs id bet you will take loads off that 2:56 time!
Are you following a plan for this? I found Daniels really helped me with threshold training. Good luck with it, will be a keen follower.
Tks TBB.. most of what uve written makes perfect sense except ur no bottler :cool:.. If memory serves me correctly a couple of weeks before Barca u had a niggly injury and were also unwell so Im sure these affected ur performance ( still a bloody good time mind u ).. TBH I reckon uve alot more to give in marthon races than me...
As regards training plans im going to stick with my tried and trusted routine which u wont find in any running book ; Liamo's Make It Up As U Go Marathon Training Plan :eek:... As I say it served me well so far ... Big advantage is with the nature of my work I'm liable to miss some days training so I not tied to a fixed session each specific day.. I'l basically work my training around the job......
BTW what do u think my threshold pace should b????0 -
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Tks for the reply TBB... Mcmillan doesent work for me either....
Monday 13th..... Rest Day..
Tuesday 14th....9 mile interval... 1.04.42... 6.58 avg pace
Ran miles 2, 4, 6 and 8 in 6.15, 6.13, 6.09, and 6.10... Hoping for quicker and have to work on my basic speed in the coming weeks...
Wednesday 15th....9 miles.....1.09.42....7.45 avg pace
Thursday 16th.... 9 miles... 1.07.22...... 7.29 avg pace..
Friday 17th... 4.5 miles ....33.06... 7.22 avg pace..
Got out of work later than expected and with a friends 40th to attend time was against me so 4.5 had to do ( U know ur getting old when the wedding invitations have dried up and all u have to look forward to ( including my own ) are bloody 40th birthdays )
Saturday 18th... Resy Day....Too much beer consumed because of above and that along with work = no running.....
Sunday 19th..... 13.5 miles.....1.41.00....7.29 avg pace...
Milage For Week : 45
Milage For Year : 991.90 -
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Saturday 25th..... Dunshaughlin 10k
My local 10k so was really looking forward to this and was quietly confident of breaking 38 mins.. However a few stupid mistakes meant it wasnt to b...
Mile 1: Was positioned too near the front and as a result headed off fast but when I passed 1 mile mark in 5.47 I knew it was way too fast...
Mile 2 : Eased up a bit and happy to pass mile 2 marker in 6.06
Mile 3 : For some reason I switched off for this mile ( same thing happened me in Dunboyne a few weeks ago ) and passed the mile 3 marker in 6.25
Mile 4: Really pissed off with myself for slowing up on previous mile so overcompensated and reached mile 4 marker in 5.54...
Mile 5 : Nightmare mile for me... Slowed badly and there was nothing I could do about it.. Heat, wind and slight incline really affected me and passed Mile 5 in 6.45.. Fking dreadful
Mile 6: Turned on my Ipod and tried to focus on finishing strongly .. Found myself picking up the pace and passed mile 6 in 6.06.... Cursary sprint for last .24 and fininshed in 38.24....
On reflection slightly disappointed... Its probably to do with my lack of experience in the shorted stuff but my pace was all over the place and its something I have to work on .... Still a PB by almost 2 minutes... Work in progress
Great to c so many Boardies around and fair play to Dunshaughlin A/C and the local ICA mafia for looking after us so well....
Sunday 26th.... 9 miles recovery....1.15.26.... 8.22 avg pace
Milage For Week : 44.24
Milage For Year : 1036.140 -
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Good work on the PB Liamo. Mile 5 was a bitch alright.
Just after reading ur report.. I'd say u definately passed me out between 4 and 5 miles.. I wouldnt mind but Im from the area and have driven that road hundreds of times over the years but never ran it
... Another bloody mistake I made !!... Great running urself ... Well done on the PB and ur splits were really consistant compared to my roller coaster ride 0 -
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