Keep on moving ...............

Speedy44

Well, now that the marathon is behind me I thought I need a more appropriate title for my training log :rolleyes:

The plan now is to indeed 'keep on moving'....... hopefully forward .....and hopefully faster

I'm not going to do another marathon this year, my next one will be Boston 2012. As bad as I ran in Rotterdam I still got the QT with 10mins+ to spare so come September I will be able to enter on Day 2.

So for the rest of this year I am going to concentrate on getting the shorter race distance's times down. Have to say I am happy with the base I have from this winter and think most of my easy paced runs now are more in the 7:00-15 range.

My major target this year will be the Gerry Farnan x-country on October 16th.

I am going to follow Daniels 5k-15k plan for the next 6wks and then switch to the x-country plan, making minor adjustments for family, work and so on if required. I am still going to keep a decent mileage, 70'ish, as I like to get the miles done.

Think I posted these targets at the beginning of the year, but I can't locate them now, so here they are, again :rolleyes:

800m - 2:16
1500m - 4:35
1 mile - 4:54
5K - 16:59
8K - 28:15
5 mile - 28:30
10K - 35:45
10 mile - 59:00

seanynova

impressive targets speedy, i like it - aim high! best of luck with them....

have you a plan/order in which you are going to go after those times? build up from the bottom, or just whenever the next race comes along etc?

what are you current pb's for the distances?
any distances that you think you will find harder/easier than others?

keep on moving speedy...will follow with intrest

brownian

Will be following with interest. Some of those targets seem easier than others ...I'd nearly aspire to the 5km, but the 10 mile looks hard.

Best of luck with it, Speedy.

Can't help thinking, though, that you clearly have a strong interest in 26.2 miles, and that your Amsterdam time was an aberration, given your training. I'd be thinking of a late summer/autumn marathon...are you sure you're not?:)

Speedy44

seanynova wrote: »

impressive targets speedy, i like it - aim high! best of luck with them....

have you a plan/order in which you are going to go after those times? build up from the bottom, or just whenever the next race comes along etc?

what are you current pb's for the distances?
any distances that you think you will find harder/easier than others?

keep on moving speedy...will follow with intrest

will just take them as they come seany.
First up will be the 5k's, then probably some track races in June.
Don't think I'll have any 8k's or 10k's until July/August at the earliest.
May do the Adidas 10 miler if it fits into the plan.

Current pb's (since turning 40 anyway )

800m - 2:19
1500m - 4:42
1 mile - 5:00:23
5k - 17:39
8K - 29:37
5mile - 29:15
10K - 37:34
10 mile - 62:13

Speedy44

brownian wrote: »

Will be following with interest. Some of those targets seem easier than others ...I'd nearly aspire to the 5km, but the 10 mile looks hard.

Best of luck with it, Speedy.

Can't help thinking, though, that you clearly have a strong interest in 26.2 miles, and that your Amsterdam time was an aberration, given your training. I'd be thinking of a late summer/autumn marathon...are you sure you're not?:)

cheers brownian.
Yea, some may be easier to get, but I think with the miles under the belt from this winter that I have the strength, and I have a bit of speed anyway, so we'll see what happens

re a marathon this year, nah, think I've finally came to terms with it. I KNOW I have well under a sub 3 in me, I also know only too well thats its one thing knowing it and another thing doing it :rolleyes:, but I would like to get the shorter times down, and at least now I can get back running with the club.

Also, with work I may not be able to get as many miles in as possible this summer,so at least for the shorter stuff I can still get the quality sessions done.

Speedy44

Just 4mls running beside the kids on their bikes.

Back to school tomorrow

smmoore79

Good luck with the targets Speedy. Very similar to myself. The 10 miler will be a tough 1 as the Phoenix park is hilly in parts. But with a bit of speed work its very do-able..

seanynova

Speedy44 wrote: »

will just take them as they come seany.
First up will be the 5k's, then probably some track races in June.
Don't think I'll have any 8k's or 10k's until July/August at the earliest.
May do the Adidas 10 miler if it fits into the plan.

Current pb's (since turning 40 anyway )

800m - 2:19
1500m - 4:42
1 mile - 5:00:23
5k - 17:39
8K - 29:37
5mile - 29:15
10K - 37:34
10 mile - 62:13

im not too familiar with the equivalent times but the gaps get bigger between current pb's and goals as the distance gets bigger.

some impressive times there as it stands for an old fella

theboyblunder

will be aiming for some of these myself - good luck, will be following with interest speedy

ecoli

Best of luck with things Speedy. Looking at alot of them times they are well within reach for you and with your base should be no problem to hit this summer

Speedy44

On a pleasant, if a tad windy, evening in Newcastle, on the outskirts of Athenry, Co. Galway, I attempted my first short race in a while :rolleyes:

Not a great time on first glance, but I know that'll come way down in the next few weeks.

Went out a bit fast, have the garmin set to miles on autolap, so even though I changed the units to K's, it still gave me mile splits

FWIT, here they are:
1ml - 5:31
.25ml - 5:53
.62ml - 5:55
1ml - 6:05
.25ml - 5:34

First k was 3:20, went out with a bunch of the lads from the club. Didn't feel too bad, knew it would feel fast so was expecting that I'd be hanging on a bit.
There is a bit of a drag on the 2nd K, which we did in 3:40. Was surprised we slowed down so much, the group I was in had a few sub 17 lads there.
Started hurting now but was digging in.

Hit another hill around 2.5k and now I was feeling it. Just push it to 3K and see what happens I thought. Got there with a 3:42 split, but at that point I was fairly shattered.
Backed off a bit so that I was now in no-mans land.

Not sure of the 4K split, I was caught by one lad and had another lad on my shoulder who I knew. We had a good 'ol battle over the last 1/2ml but I never let him get ahead of me and managed to shake him over the last 200m.

Fairly wrecked at the end, but like I said, not too unhappy with it.

Another shot at it next week in Tuam.

May take a day or 2 off this week, not sure if I've done too much too soon after the marathon.
Have a track session planned for Saturday morning, 2's & 4's.

Distance = 7mls

Speedy44

Wednesday
Just 5.5mls easy at 7:44 pace. After last nights run, think I may have been doing some of my easy sessions at tad fast so will back off for a bit.

Thursday
In the spirit of backing off, decided to take a day off

Friday
6.5mls easy at 7:37 pace

Saturday
With my 14yr old nephew, we hit the track at 8.30am. Normally don't like to do a quality session this early but the county juveniles were on at 11am.

Plan was 5-6 x (2x200m with 200 jog rec & 400m with 400 jog rec).
Total is supposed to be 3-5% of weekly mileage so I had the nephew doing 3 sets while I was going to do 5, or so I thought

On the 3rd set I could feel the lactic acid build up coming down the home stretch so rather than pushing it too much (have another 5K race on Tuesday) I decided to just do the 3 sets as well.

Here's the times:
200m - 32
200m - 36
400m - 75
200m - 34
200m - 35
400m - 73
200m - 34
200m - 33
400m - 71

Nice to get something short & sharp done for a change, looking forward to doing the 6 sets and maybe knocking off a couple of secs.

Was just about hanging on to the nephew at the end!
He ran 4:40 for the 1500m a couple of weeks ago, and won by 21secs !

Distance = 6.25mls

Speedy44

Had origionally planned 15mls for today but after yesterday's speedwork session, and my decision to back off a bit this week, I decided to just do 13mls.

That was then cut to 10mls as I was 'lucky' enough to bump into 2 lads from the club at the start of the run, one of them is a 2:28 marathon lad and the other 'slow' lad is a sub 58 10miler.

I/we had planned to just do a mile or so on around the pitches then join up with the main group from the club, who normally start off their Sunday morning runs at 8min+ pace and ease up to 7:30-40 or so.
Unfortunately we left it too late so we missed them which left me & the 2 lads.

Our first mile was 7:29, (1/4ml by myself) but then we threw in a 7:16. The next 2mls has some very big climbs which we did in 7:28 & 7:44, then we threw in a 7:17. The pace normally quickens after this so at this point I (wisely) decided to back off the pace.
My hamstrings were a bit tight from yesterday and doing 13mls at 7:00+ pace wouldn't have been the smartest thing to do, especially with the race on Tuesday evening.

My last 5mls were a more leisurely 7:27, 7:41, 7:41, 7:49 & 7:51.

Distance = 10mls
Time = 75:48

Week Distance = 39.25mls

seanynova

Speedy44 wrote: »

Was just about hanging on to the nephew at the end!
He ran 4:40 for the 1500m a couple of weeks ago, and won by 21secs !

is you nephew being coached? thats impressive from a young lad....

good luck with the speed training speedy....big change from tempo stuff!

Speedy44

seanynova wrote: »

is you nephew being coached? thats impressive from a young lad....

good luck with the speed training speedy....big change from tempo stuff!

cheers seany,
yea, speedwork is definitely a big change, havn't had that lactic acid feeling in a while, its a different feeling than when your doing a session like 20min T or even mile reps.

The nephew has a 'coach' at his club, but myself and my brother (2:17 marathon pb) are also advicing him.
At this young age we're not putting any pressure on him, just telling him to enjoy himself. He's still playing a bit of basketball too so as to not get to hung up on it yet.

Gringo78

Speedy44 wrote: »

My hamstrings were a bit tight from yesterday and doing 13mls at 7:00+ pace wouldn't have been the smartest thing to do, especially with the race on Tuesday

Hoping to race on Tuesday Speedy so might see u there....I'd say we'll be hitting a similar pace

seanynova

Speedy44 wrote: »

cheers seany,
yea, speedwork is definitely a big change, havn't had that lactic acid feeling in a while, its a different feeling than when your doing a session like 20min T or even mile reps.

The nephew has a 'coach' at his club, but myself and my brother (2:17 marathon pb) are also advicing him.
At this young age we're not putting any pressure on him, just telling him to enjoy himself. He's still playing a bit of basketball too so as to not get to hung up on it yet.

is his old man the 2:17marathoner, its in the genes by the looks of it...we'll be looking out for the speedy14 so in the future

Speedy44

Gringo78 wrote: »

Hoping to race on Tuesday Speedy so might see u there....I'd say we'll be hitting a similar pace

nice one Gringo, I'll be the lad with the shiny head and the white singlet with red stripe (GCH)

Speedy44

seanynova wrote: »

is his old man the 2:17marathoner, its in the genes by the looks of it...we'll be looking out for the speedy14 so in the future

nah, its my sister thats his mum although she just took up running about 6wks ago and is already up to doing 40mins and did a 27min 5k a couple of wks ago, so maybe it is in the genes !!

Gringo78

Speedy44 wrote: »

nice one Gringo, I'll be the lad with the shiny head and the white singlet with red stripe (GCH)

Will have to wait until craughwell to make my galway debut so see you next week. Best of luck this evening.

Speedy44

Tuam 5K - 18:34 :eek:

Not sure what happen here. Here's the splits:
3:31, 3:26, 3:50, 3:58 & 3:46.

On first glance a person may think I went out too fast,but I was actually going out conservatively, I thought! Last week I went through in 3:20.

Plan was to take it easy'ish for the first k. The 2nd k was downhill so figured some time could be made up there.
Felt ok at the start, in control. Happy with first split. Once we started bombing down the hill though, I didn't exactly feel relaxed. Downhills are never my speciality.
When we hit 2k in 6:57, I thought to just try to stay calm & strong now for the next couple of K, but not long after I was struggling.
The 3K split in 10:47 left me 5secs back on last week, and at this point I was hanging on. Had a pain in my left side (think it may have been the raisins I ate a couple of hours before the start?).
Now there were people streaming past me who I normally beat handily.
Managed a bit of a kick in the last 100m or so.

Don't really know what the hell is going on. A couple of months back on high mileage and hard training I did 29:15 for 5mls, I think I went through 3k in 18mins. I also did a timetrial on the track in 17:42.

Don't think I came back too hard too soon after the marathon.

Tbh, I think I just have to try and enjoy it more and just get some easy miles under my belt, join up for the club sessions, and see what happens.

misty floyd

How long ago was Rotterdam? 5 weeks ago?

How many track sessions have you done?

Gringo78

Have you had any interval sessions in the last few weeks? I think after marathon training it can take a bit of time to sharpen up at the shorter stuff and you would be unused to running at 5k pace - its a tough pace to run at, very uncomfortable and you can be off the pace by up to a minute quite easily by either being tired or not used to the pace. By not used to the pace I mean backing off unneccessarily. A few hard interval sessions of 200-800m reps at 1 mile race pace & faster would sort you out I'd say.

Speedy44

Wednesday
Rest, for no other reason than I couldn't be bothered.
Thanks for the comments Misty & Gringo, they all make sence and I am not going to beat myself up too much about it.

Thursday
Just 6 easy miles at 7:42 pace. Had planned to do 8 but ran out of time.

Friday
An unplanned day off.
Working a lot of hours these days so I think I'm going to have to start getting my runs in before work because by the time I get home I am shattered and also been pulled left, right & centre by the demands of the kids & the dogs :rolleyes:

Saturday
First club session in a long time, and have to say I enjoyed it immensely
Good group of us, 10 or so, with a few sub 16 5k lads mixed in with sub 2min 800m lads who are just breaking into the senior ranks.
Plan was for 2 x 8 x 30sec hills with 1min rec, 3mins between sets.

Felt ok in the first set until the 6th one or so. Was keeping in touch with the group. Legs were starting to feel a bit jellyish though.
Had woke up later than I planned, only an hour before the session and hadn't eaten my usual bowl of porridge & raisins.
Decided to shorten the 2nd set, so did 3 reps, took one off, and then did the final 3.
Shattered at the end, but happy with the effort.

Going to start upping the mileage again slowly and do the club sessions as well as following daniels 5-15K plan.

The appetite is back

ecoli

Speedy44 wrote: »

Wednesday
The appetite is back

Glad to hear. The hunger is the hardest thing to get back when you lose it but can also be the most important element of training. Regardless of the ups and downs just remember to enjoy it

seanynova

Speedy44 wrote: »

Going to start upping the mileage again slowly and do the club sessions as well as following daniels 5-15K plan.

The appetite is back

doing the club sessions will be no harm when following the 5-15k programme...prob make the running more enjoyable like.

should be a good summer ahead for you, plenty 5m, 10k's etc to keep you motivated for oct.

Speedy44

Have been totally neglecting my log here

So, let me see, for the past 3wks I have done ................ not much!

May 16th-22nd

Tuesday - 8.25mls at 6:57 pace, 5mls tempo thrown in at 6:32pace.

Wednesday - 6.5mls easy

Friday -
8 x 400m on grass with 400m rec.
Times were: 76, 76, 75, 74, 72, 70, 70, 70.
Picked up a new pair of racing flats, felt great wearing them.

Week Distance = 22mls

May 23rd-29th

Tuesday - 5.5mls

Thursday - 8.25mls @ 7.07 pace, 5mls @ 6:44 pace

Week Distance = 13.75mls :mad:

May 30th-June 4th

Monday - 5.5mls easy

Tuesday -
Ran the 5K race in Galway, but just did it as a tempo. Have to say I really enjoyed it, felt nice & relaxed. Splits were 3:57, 3:52, 3:52, 3:55 & 3:43.

Thursday - 8mls easy @ 7:27 pace

Saturday -
5 x 4mins with 90 secs rec. Hit 3:37 going through each of the k's, so the consistancy was great. Could have done 1 or 2 more but didn't want to push it. Also didn't go too hard on the reps.
Did it with the club and enjoyed it.

Speedy44

Well, at least I'm still getting out consistently. :rolleyes:

Sunday 5th - Did 11mls at 7.32pace

Last week I got out 5 days, 2 Q sessions, 2 x 8ml runs and 1 10.5ml run.

The Q sessions were:
4 x(3min hard, 2min rec, 1min hard, 1min rec). This was hard, started off too fast.

On Saturday I did 4 x (2 x 200m/200m jog rec, 400m/400m jog rec).
Average pace was 34secs & 76 secs. Felt good doing these, in control.

This week:

Mon - rest

Tues - 6.5mls, was tired towards the end of this. I am now training groups of people 3 hrs each morning. It is only walking & jogging, some faster running, but I am shattered after it.
It's going to take me a while to adapt to this schedule. I am getting lots of sleep which is helping.

Wed - 5.5mls easy

Thursday -
5000m County Track Championships.

Didn't really have an idea of what to expect with this. My last 2 5k races were 18:10 & 18:34 a month or so ago. Took 2 very easy weeks since then, and have been slowly trying to build up.

Had my 3hrs work this morning, tried to get some of my team leader to take some of them.

Anyway, to the race.

First 200m was 39secs, of course it felt like we were barely moving.
81 secs 400m, next 400m was 86secs.
1k - 3:30
2K - 3:37
3K - 3:36
4K - 3:43
5K - 3:28 ( 79sec last lap)

Finished in 17:58, have to say while I am not over the moon, I'm happy enough. Was running with a couple of lads, made a move by one of them with about 1K to go, and went by the other one with 300m left and gave it everything to get the sub 18.
Pleasantly surprised that I did

I think once I get used to work and get a few more weeks training behind me, I'll be able to get some decent results.

Nice to meet Gringo there who had a good run, congrats buddy.

Speedy44

Took yesterday off, still conscious of not doing too much too soon what with training people 3hrs/day. Think I'm getting in about 4-5mls there, its very slow, but I can still feel the affects. As the groups get fitter, the distance will only increase, before I know it I'll be doing 100mls+/wk :eek:

Today I did the same session as last Saturday.
4 x (2 x 200m R pace, 200m jog rec, 400m R, 400m rec).
Splits were 33, 37, 76, 35, 35, 76, 34, 36, 76, 35, 36, 76.

Tried to concentrate on running relaxed and not pushing it too hard.

Good session.

Speedy44

12mls at 7:27 pace.
Did this later than usual as I felt like a bit of a ly-in this morning.
Felt good.

WEEK DISTANCE = 40mls

Speedy44

Monday

6.5mls at 7:20 pace.
1st mile was 7:58, after that they were all 7:15 or so, with one of ghem at 7:05.
Felt very good, light & strong

Speedy44

Didn't manage to get a lot myown training in on Tuesday & Wednesday, did get about 5mls in with my athletes though.

Thursday

County Track in Dangan, Galway.

They ran the Masters with the Seniors, which I was actually glad about because the Masters was seriously depleted when a couple of my buddies opted out:(

Was aiming for 75sec laps but got caught between 2 groups on the 1st lap which we went through in 76secs.
Made a 'bold' move coming onto the 2nd lap, as it was windy I was hesitant, but I didn't want to get caught with a slow pace.
2nd lap was also 76secs.
I caught a couple of other lads and pushed on from there.

Missed the 1200m splits, but my last lap was 72 secs which I was happy enough with.

Would have liked a couple of secs faster but tbh with myself, I am not getting the training in required to go that fast - yet.

Speedy44

Did 10mls with my athletes this starting at 10am this morning.
The 10mls was a combination of running with the first group (4mls - 2mls at 9:40 pace, 1ml. at 6:30pace.
Then I did another 3mls slightly slower and finally another 3mls.

Straight onto the track after that.
Was going to do 5-6 x 1k with 200m jog recovery.

First one was 3:28, then 3:27. Felt pretty good in these and thought that I could go a few secs faster

The 3rd rep was 3:30, and it was hard. Amazing how quick the wheels can come off.
The 4th was 3:38, decided to pull the plug at that point. Even though the 10mls was slow and a lot of stop/start stuff, it still took it out of me.

Speedy44

14mls at 7:39 pace at 9am.

Nice morning for it. Still no sun in the west unfortunately, but at least it stopped bloody raining for a few minutes.
Nice warm breeze blowing too.

Started off with a few 8min+ mls, finished up the last 4mls at 7:20 pace.

Felt good, arms a bit heavy though. Been meaning to clear out my home gym so I can start doing circuits again.

Speedy44

6.2mls at 7:25 pace.
Felt good, sun was actually attempting to peak through !!

Speedy44

Hi All,

Just wanted to tell you about the non-profit organisation that I have started. Its called 'On the road again'. It is set up to help people dealing with homelessness & mental health issues get back on their feet through a regular fitness program, be it walking or running.

Please take a minute to check it out, and if you like it, go to our facebook page, and tell your friends.

www.ontheroadagain.ie

Here is a piece that ran on the Morning Show on TV3 last Wednesday:

http://www.tv3.ie/videos.php?video=37358&locID=1.65.370&date=2011-06-29&date_mode=1&page=1&show_cal=2&newspanel=&showspanel=1&web_only=&full_episodes=

Thank You

Speedy44

Monday
6.16mls at 7:27 pace + 2mls easy jog with work

Tuesday
4.5mls very jog with work

Wednesday
6.5mls at 6.20am. Beautiful morning for a run.

Thursday
800m County Champ's.
Held back a bit for the first lap, went through in 73. Moved onto the shoulders of the leaders with 200m to go and kicked 80m out. Wasn't expecting them to respond as they did, I had to really dig in to hold on.


Friday
4mls easy. Was shattered today for some reason.
I was going to do 8mls by myself but I started running out of gas. Last mile was 8:38 :eek:

Total Distance = 8mls

Saturday
Didn't know what to do today. I had the option of doing the club session (no time), waiting until after work and doing the club session by myself (5 x 5mins) or do a 3K TT.

So, 1st K was 3:17, then 3:25, then wheels came off and did a 3:42 to finish in 10:25.

Distance = 5mls

Sunday
14.5mls at 7:32 pace.
Wound this one up. Started at 8:10 pace, finished at 6:49 !
Felt ok, a bit tired towards the end. Was a great morning for it.

WEEK DISTANCE = 50mls

Speedy44

Tuesday

Took yesterday off.

Managed to squeeze in 4 x 4 x 400m at lunchtime with 2 buddies from the club. Took 30secs rec between reps and 3min (400m jog) between sets.

Times were:
82, 80, 78, 79
81, 79, 81, 80
79, 80, 79, 79
78, 76, 81, 77

Good session, felt like it's been a while since I managed to get one like this done.

Distance = 7mls

Speedy44

Missed getting out for a run on Wednesday. Was busy all day and it was pissing rain, so when I got home I put the gear on and stuck the garmin outside to pick up the oul satillites.
After 5mins I headed out to run, but still no connection, then the dinner was coming out on the table, so I took it as a sign :rolleyes:

Thursday

Planned to do just a 15min tempo with the club, only did 10mins.
Not sure exactly of the pace, hit the wrong button on the watch, but one of the lads said it was 5:56/ml.

Cut it short as I have an 8K race tomorrow, plus I had eaten luch only 80mins before I ran and I was starting to feel it.

Distance = 6mls

Speedy44

Friday

6mls easy at 7:44 pace.

Saturday

After going to a good friends wedding last night, I decided it may be a better idea to give my race a miss this evening :rolleyes:
Don't think I'm in great racing shape anyway so wasn't too pushed.

Sunday

15mls easy at 7:36/ml pace, the nephew accompanied me for 8 of them, and a dog for 6 !
Started slow as usual, 8:11 pace, then settled into 7:40'ish. Dog joined us around 6mls, couldn't get rid of him so once the nephew stopped at the house at 8.25mls, I took on some water (I was still dehydrated from Friday I think, muscles felt sore) and backtracked with the dog.
Eventually found his house after inquiring with some people, and turned back towards home.

Good run, a few of the last mls were in the 7:15 range.

seanynova

are you still on for an autumn race? (10k is it?)

your getting good enough mileage at the mo for just being in general training, so its looking good when it kicks off proper

Speedy44

seanynova wrote: »

are you still on for an autumn race? (10k is it?)

your getting good enough mileage at the mo for just being in general training, so its looking good when it kicks off proper

kind of up in the air at the moment as far as a target goes.
Feel like I am just ticking over right now, but I am going to start up a version Daniels Plan A tomorrow.
I was happy with how I was going when I was doing it for Rotterdam, and this way I can do DCM if things work out that way.

Will probably do an 8K, 10K & a 1/2 in the next couple of months.

Speedy44

Monday
Did a couple of very slow miles with OTRA, then did another 5.25mls by myself at 7:32 pace.
Legs felt a bit sore & heavy after yesterday, but I actually felt better towards the end of the run.

Tuesday
5 x 1k off 75secs rec (80 for last rec!).
3:33, 3:30, 3:31, 3:33 & 3:42.

It was hot on the track today, did the session at 1pm with 2 club mates.
Felt ok at the beginning but hanging on the stick to the pace after 3rd one.
Purposely pulled back a bit for the last one as didn't want to totally kill myself.
The lads I run with are in sub 17 territory so are more able to handle this pace at the moment, whereas I think me pushing it to hang on to them would end up doing more damage than good.

I think a better session would have been 8 x 1k off 90secs at 3:40 pace.

Speedy44

Hi All,

Just wanted to give ye a quick update on the charity that I am involved with.

If you wish, you can take a minute to check us out on facebook, and if you like what we are doing, spread the word.

We are trying to get as many people as possible to like us to increase the chances of us going nationwide.

Thanks a million,

www.facebook.com/getOTRAnow

Speedy44

Thursday

At 7.15am, I ran 4mls very easy. Nice to get out early in the peace & qiuiet.

At 6.15pm I ran 8.25mls.
First mile was 8.12 or something, and I didn't feel great.
Then I started to feel really good so I ran freely and the next mile was 7:12. This was followed by a 7:19, then I started to get really tired, the legs felt like jelly!
Put the breaks on big time and the next mile was 8mins. he rest of them were in the 7:50 range, and I came home feeling relatively comfortable.

There's a moral there somewhere :rolleyes:

Friday

Anyone whoever saw the classic Monty Python film, 'Life of Brian' will be familer with the term "he's making it up as he goes along"

Well, that was what todays session was like.
I had it down as a Q session, just hadn't decided what exactly that would comprise of. Had one of my clubmates there for company, but he had gone hard last night, so wasn't inclined to push it too much today.

After a 2ml warm up, I picked up the pace, with either 4-5mls of a tempo in mind, or 2 x 12mins. Of course this would have meant different paces.
First check on the pace had me at 6:15, I was ok, but I still felt I can't keep this up for 4mls.
I started to get into it a bit then, but then I started to work harder than I probably should be doing, so I decided to pull the plug at 2.5mls (6:20 pace).

Took 3mins of a jog, then did 1.5mls at 6:05 pace.
Was going to wrap it up then, but decided to take a 2min jog and do either 1/2ml or 3/4ml, settled on the 1/2 which I did at 5:44 pace.
Then, just for the laugh, after a 1min jog, threw in a 1/4ml at 5:20 pace!

Good session, one of my hardest for a while. Happy enough with the mix.

Distance = 8.25mls

seanynova

Speedy44 wrote: »

kind of up in the air at the moment as far as a target goes.
Feel like I am just ticking over right now, but I am going to start up a version Daniels Plan A tomorrow.
I was happy with how I was going when I was doing it for Rotterdam, and this way I can do DCM if things work out that way.

Will probably do an 8K, 10K & a 1/2 in the next couple of months.

prob not a bad idea, you seem to like the high mileage training anyway so add a few Q sessions and you may well just be in your best marathon shape!

good luck with it, your 1k interval pace is well below where it needs to be anyway so your off to a good start

Speedy44

Saturday

Just a nice easy 5.5mls at 7:55 pace. Tired after yesterday.

Sunday

Waited unitl 5pm to go out due to a few largers last night with some old school mates.
Started off with an 8min ml, then a 7:39, and after that it was all roughly 7:27 or so.
Deliberately held back due to last nights festivites and the recent runs where I hit a bit of a wall towards the end. Mile 8 was 7:13 and mile 12 was 7:16.

Felt ok at the end of it as well, a bit sore, and very thirsty.

Week Distance = 53.75mls

Speedy44

Monday
Just an easy 5.5mls to recover from yesterday. Quads were pretty sore afterwards, have to start drinking more water.

Tuesday
Did a couple of miles accompanying my little girl on her bike, then another easy 6 slow miles by myself. Slowest I've ran for a while, average 8:20-8:30 :eek:
May have a very long run coming up in a few months so have to start to get used to running slow, or so I've been told.

Wednesday
6.5mls on grass, quads almost back to normal. Forgot the Garmin.

Thursday
10mls steady. Just ran this one to get it done.

Our poor dog got hit by a car and killed this morning, and the kids are off camping with their mum, so not sure what to tell them when they get back.

I think my adrenalin was kicking in or something cause splits were:

8:00
7:30
7:10
6:55
6:48
6:40
6:32
6:31
6:40
6:25

Under normal circumstances I'd be happy with that, but not today.

littlebug

Speedy44 wrote: »

Our poor dog got hit by a car and killed this morning, and the kids are off camping with their mum, so not sure what to tell them when they get back.

.

Sorry to hear that. Horrible news to have to break

Speedy44

Friday
7mls easy on Grass

Saturday
8mls easy

Sunday
18mls easy - Headed out at 10.30am and was shocked at how humid it was. It got so bad that I was forced to double back home and change into fresh shorts and tshirt at 12mls because I was sweating so much :eek:

I actually did my before and after weight test, I lost almost 7lbs on the run :eek::eek:

Was going slower than normal today, but with the heat and the step up in mileage, it wasn't a concern.

Distance = 18mls
Time = 2:20:14 (7:47/ml)

Week Distance = 63mls

Speedy44

Monday
8.25 tired mls.
Really struggled to get going in this one.
8:28 first ml and 8:15 next one. Finally got it down to a decent average of 7:55.
Actually started to feel better towards the end of the run which should be a good sign.
I know I shouldn't be concerned anyway about times during a recovery run :rolleyes:

Tuesday
Was in Dublin most of the day. Brought my gear with me and almost went for a run in the park between meetings, but was afraid I'd be smelly & sweating for my next one
Got back around 4pm and got in a nap for an hr or so, then headed out for 5.5mls easy.
Was expecting to feel like crap with all the driving and such, and the heat, but I felt brilliant.
The first mile was 7:47, the rest were 7:12, 7:13, 7:03, 7:08, and the last 1/2 ml was at 6:56 pace.
Was running really comfortable and when I saw 7:12 for the 2nd ml tried to apply the breaks.

Wednesday
Debating whether to do 2-3 x 15mins or something else, opted for something else.
Did an 8ml tempo over a very hilly route (I am already thinking of the Boston Marathon ).

Splits were:
6:57, 6:36, 6:51, 6:34, 6:34, 6:42, 6:34 & 6:41 (average 6:41).

Happy with this. The first 2mls had to monster hills on it, as did ml 6, the rest were a combination of long & rolling, with a few short steep one's throw in to keep it interesting.
After I got over the first 2mls, and did the 6:51 on ml 3, didn't think I'd make the entire 8mls, but then I recovered well on the smaller hills, and was surprised to be running 6:34's.

Did a mile warm up & warm down to make it an even 10mls.