Barts Ballycotton Sub 60

bart simpson

****sorry could a mod please put this in training logs, i put it here by mistake, sorry bout that***
Okay here goes my attempt at a training log
Some backround on me
male
28
running 3 years

pbs
10k 38:30
10 mile 63:36
HM 84:57
Marathon 2:59:38

current weekly mileage 35-50
weight 73kg
Flexability...very bad
Bad habits...drinking way too much on my weekly night out and smoking when drunk, not stretching enough, not doing any strength or corework, not maintaining an internet log once i start one even though i know i should!

heres a plan that i made up, probabliy wont stick to it entirely over the next 14 weeks but i hope that i can get 90% of the sessions in the diary, and with some flex and strength, i might be in a position to do sub 60 in ballycotton, or mallow as a fallback. i usually do the miles outside of sessions very easy..... recovery at 8:40, easy and long runs at about 8:10, i hope the sessions will naturally make these paces quicker, i dont want to force the pace on these because i like switching off on these runs and checking pace all the time is not fun.

Week 1
8m with 2x(2@6:00mm)
6m
6m
7m with 4*1000@5:50mm
5m
15m long run
Rest

Week 2
8m with 4@6:10mm
7m
6m with 3*1000@5:50mm
6m
6m
8m with 5 mile race Aware, Dublin
Rest

Week 3
15m
6m
6m
6m with 8*800@5:45mm
6m
12m with 4@6:30mm
Rest

Week 4
Recovery Week
8m with 3@6:30mm
6m
6m
8m with 3@6:30mm
6m
16m long run
Rest

Week 5
9m with 6@6:15mm
6m
6m
8m with 6*1000@5:45mm
6m
15 mile long run
Rest


Week 6
8m with 4@6:00mm
6m
6m
8m with 4*1200@5:45mm
6m
16m long run
Rest

Week 7
10m with 7@6:15mm
6m
6m
8m with 3*1600@5:40mm
6m
15m long run
Rest

Week 8
8m with 5@6:00mm
7m
7m
8m with 8*800@5:40mm
6m
15m long run
Rest

Week 9
6m
8m with 3*1600@5:45mm
6m
5m
Rest
3m
Dungarvan 10 mile Race

Week 10
5m
8m
6m
8m with 8*800@5:45mm
6m
15m with 8@6:30mm
Rest


Week 11
8m with 5*1200@5:45mm
7m
5m
12m with 10@6:15mm
5m
15m long run
Rest

Week 12
8m with 5*1600@5:45mm
7m
5m
12m with 10@6:15mm
5m
15m long run
Rest

Week 13
6m with 6*600@5:35mm
6m
6m
10m with 7*1000@5:40mm
5m
16m long run

Week 14
6m with 6*800@5:40mm
5m
6m with 2@6:00mm
4m
Rest
3m
Ballycotton 10 mile race

theboyblunder

Good luck with it - will be following this one. Im doing dungarvan as well on the way to connemara, but have sub 60 as a loose target too.

Brianderunner

Best of luck, i'm guessing you're going for something like sub 61 for Dungarvan? Going for something similar myself in that.

bart simpson

Brianderunner wrote: »

Best of luck, i'm guessing you're going for something like sub 61 for Dungarvan? Going for something similar myself in that.

yeah il go for 61:00 - 61:30 in dungarvan id say,
i was thinking of maybe trying to do 7-8 sub 6 minute miles and then blow up and cross the line in maybe 63, but im thinking better of it now, blowing up is never nice and 10@6:05 will be dam hard for me, if i can get 61:00 - 61:30 it will give me great confidence.

Seres

Best of luck with the log , good times you got there
Pilates classes are great for core work .

bart simpson

Seres wrote: »

Best of luck with the log , good times you got there
Pilates classes are great for core work .

good man seres, checked it out on the web, going to do a yoga/pilates/core class next monday...hope it will make stretching and strength a habit.

Seres

bart simpson wrote: »

good man seres, checked it out on the web, going to do a yoga/pilates/core class next monday...hope it will make stretching and strength a habit.

Seres is not a man ! well the last time i checked anyway !
Pilates is not that popular with some blokes but its tough no matter what the gender .Keep up the log , you'll get great support and encouragement on here . If you're logging all your sessions you wont be inclined to dodge any or go too soft on yourself , the boardsies will be checkin up on ya !:pac::)

bart simpson

Seres wrote: »

Seres is not a man ! well the last time i checked anyway !
Pilates is not that popular with some blokes but its tough no matter what the gender .Keep up the log , you'll get great support and encouragement on here . If you're logging all your sessions you wont be inclined to dodge any or go too soft on yourself , the boardsies will be checkin up on ya !:pac::)

Thanks seres in what way is it tough? like could you do a speed session and a class on the same day if you had to?

village runner

Glad you started a log. Now i can keep a good eye on you.:D:D
Your best strength has to be your mental toughness.

You have come along way since last feb. I rem pacing a few lads for sub 65 and we lost you at seven. You used to use my maratohn pace runs at your tempos. Its gone full circle.
Will you break 60 ?? Before wed session i would have said your were 10/1 but after that i reckon you are alot better than you think. I would review a bit of that program if i was you. Get used to 6.05 pace and see how you feel. Get a few pbs under your belt early in the year.
I remember doing a maratohn pace run with ye 7 weeks ago when beer feiced you up. You lasted 2 miles i reckon. The other lad said you wouldnt break it. I replied if he finished in front of you he would break 3. He didnt.
Breaking the hour is tough but if you have a chance going up the hill your mental toughness will count for alot. For the first time ever i now wouldnt be sure of beating you in a race. You have motivated me too with the log.

NoGutsNoGlory

make sure to get your entry form in our your 14 week plan will be in vain.. (14 weeks . you could train for a marathon in that time) forms out next tuesday.....

Caprica

Best of luck with sub 60 Bart, a mark I would like to get closer to myself.

Would definitely recommend the Pilates, I have found it to be of great benefit. It can be a tough class, started of at beginners and have moved through the levels, current course is using the fit ball. Works the core but also do stretching, some of the fit ball stuff works the upperbody.

Seres

bart simpson wrote: »

Thanks seres in what way is it tough? like could you do a speed session and a class on the same day if you had to?

ya sure you could , i've often done it on the same day as a speed session , prob better do the speed first though . The pilates involves alot of stomach work to strenghten up your core area for more efficient running . It also strenghtens up your glutes too . I started it cause i got a running injury training for the half . The class will prob be full of women but give it 2 months at it and you will notice a difference in your core strenght .
I say you could give that 10k pb a good rattle , my pb is 38.50 and i wouldnt be near 3hr for the marathon id say .

Larry Brent

2 things jump out to me. 1) there are only about 3 sessions at race pace (RP). 2) last week is overkill - do no more than 11m as the long run a week before and ease up the last session, do it by tuesday, wednesday at the latest. I'd advocate running at race effort (not pace) once a week and then alternate the second session every week with shorter reps a bit faster than race pace and a long continuous run a bit slower. I've put in an example below as to how this may be progressed. I've started at week 2 so you could fit in the easy week where needed (as well as Dungarvan being an easy week).

I've got 7 Ballycotton cups but only 4 t-shirts - i.e. it took me 4 attempts to get one. I went 65, 61, 61, 60, 59, 58, 57. To get from 61s to 60 I had to do lactate threshold work, to get to 58 and 57 I did similar to below...

Week 2
6 x 1k @ RP - 10s
3 x 1m @ RP off 90s jog recovery

Week 3
4m @ RP + 20s
4 x 1m @ RP off 90s jog recovery

Week 4
8 x 1k @ RP - 10s
5 x 1m @ RP off 90s jog recovery

Week 5
5m @ RP + 20s
6 x 1m @ RP off 90s jog recovery


Week 6
4 x 1m @ RP - 10s
5 x 2k @ RP

Week 7
6m @ RP + 20s
8 x 1m @ RP off 90s

Week 8
5x1m@ RP - 10s off 90s jog recovery
4 x 1.5m @ RP off 2mins jog recovery
11m long run

Week 9
6m
4x1k @ RP - 20s
6m
5m
Rest
3m
Dungarvan 10 mile Race

Week 10
No session early in week
4 x 2m @ RP off 2mins jog recovery



Week 11
7m @ RP + 20s
4 x 2m @ RP off 2mins jog recovery

Week 12
6x1m@ RP - 10s off 90s jog recovery
3x3m @ RP off 3mins jog recovery


Week 13
8m @ RP + 20s
3x3m @ RP off 2:30 jog recovery
11m long run

Week 14
6m
4x1k @ RP-20s
6m with 2@6:00mm
4m
Rest
3m
Ballycotton 10 mile race
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bart simpson

village runner wrote: »

Glad you started a log. Now i can keep a good eye on you.:D:D
Your best strength has to be your mental toughness.

You have come along way since last feb. I rem pacing a few lads for sub 65 and we lost you at seven. You used to use my maratohn pace runs at your tempos. Its gone full circle.
Will you break 60 ?? Before wed session i would have said your were 10/1 but after that i reckon you are alot better than you think. I would review a bit of that program if i was you. Get used to 6.05 pace and see how you feel. Get a few pbs under your belt early in the year.
I remember doing a maratohn pace run with ye 7 weeks ago when beer feiced you up. You lasted 2 miles i reckon. The other lad said you wouldnt break it. I replied if he finished in front of you he would break 3. He didnt.
Breaking the hour is tough but if you have a chance going up the hill your mental toughness will count for alot. For the first time ever i now wouldnt be sure of beating you in a race. You have motivated me too with the log.

i would not read much into 400s on wednesday at all, everyone knows 100-800m is the younger mans game, but i do think i have a 50% chance of doing it in ballycotton, and there is always mallow to try again after that if i dont.
yeah i remember that marathon pace run, i wasnt right at all that day, it was like i was running on tar, i managed 10 with ye, but it felt like a full on race.
im still way off your race paces and staminia, the only way id beat you is if you started coming back to me and i wouldnt take satisfaction in that, and im sure it would nearly kill you!..so i dont see that happening

bart simpson

Seres wrote: »

ya sure you could , i've often done it on the same day as a speed session , prob better do the speed first though . The pilates involves alot of stomach work to strenghten up your core area for more efficient running . It also strenghtens up your glutes too . I started it cause i got a running injury training for the half . The class will prob be full of women but give it 2 months at it and you will notice a difference in your core strenght .
I say you could give that 10k pb a good rattle , my pb is 38.50 and i wouldnt be near 3hr for the marathon id say .

thanks a lot Seres, it something that i was thinking of doing, but needed someone to tell me to do it, its actually a men only class so yoga/pilates must be becoming more fashable with us menfolk!
thanks again

bart simpson

Larry Brent wrote: »

2 things jump out to me. 1) there are only about 3 sessions at race pace (RP). 2) last week is overkill - do no more than 11m as the long run a week before and ease up the last session, do it by tuesday, wednesday at the latest. I'd advocate running at race effort (not pace) once a week and then alternate the second session every week with shorter reps a bit faster than race pace and a long continuous run a bit slower. I've put in an example below as to how this may be progressed. I've started at week 2 so you could fit in the easy week where needed (as well as Dungarvan being an easy week).

I've got 7 Ballycotton cups but only 4 t-shirts - i.e. it took me 4 attempts to get one. I went 65, 61, 61, 60, 59, 58, 57. To get from 61s to 60 I had to do lactate threshold work, to get to 58 and 57 I did similar to below...

Week 2
6 x 1k @ RP - 10s
3 x 1m @ RP off 90s jog recovery

Week 3
4m @ RP + 20s
4 x 1m @ RP off 90s jog recovery

Week 4
8 x 1k @ RP - 10s
5 x 1m @ RP off 90s jog recovery

Week 5
5m @ RP + 20s
6 x 1m @ RP off 90s jog recovery


Week 6
4 x 1m @ RP - 10s
5 x 2k @ RP

Week 7
6m @ RP + 20s
8 x 1m @ RP off 90s

Week 8
5x1m@ RP - 10s off 90s jog recovery
4 x 1.5m @ RP off 2mins jog recovery
11m long run

Week 9
6m
4x1k @ RP - 20s
6m
5m
Rest
3m
Dungarvan 10 mile Race

Week 10
No session early in week
4 x 2m @ RP off 2mins jog recovery



Week 11
7m @ RP + 20s
4 x 2m @ RP off 2mins jog recovery

Week 12
6x1m@ RP - 10s off 90s jog recovery
3x3m @ RP off 3mins jog recovery


Week 13
8m @ RP + 20s
3x3m @ RP off 2:30 jog recovery
11m long run

Week 14
6m
4x1k @ RP-20s
6m with 2@6:00mm
4m
Rest
3m
Ballycotton 10 mile race
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larry thats a fantastic post, thanks very much, il use your program, some hard sessions in it but it all makes sense and has a progression to it, thanks for taking the time to do it.
the log has helped me a lot already and i havent even started training yet!

kaymin

bart simpson wrote: »

larry thats a fantastic post, thanks very much, il use your program, some hard sessions in it but it all makes sense and has a progression to it, thanks for taking the time to do it.
the log has helped me a lot already and i havent even started training yet!

I'm going to try follow it aswell with the exception I'm not doing Dungarvan - it'll be interesting to see how we compare as the weeks go by.

bart simpson

Monday 28th November

My ballycotton program started this week and i had my first session, which was 6 x 1000 @ race pace minius 10 seconds

it was a little windy outside and me being a little windy also i decided to dodge it and go and do the session in the gym, 5:50mm works out at about 16.55 km/hr, i did 2k warm up, then the 6 x 1000, first 3 @ 16.6, last 3 @16.5, all with 90 sec recovery and 0.5% incline, i even had to put up with village runner heckling me in the gym while i was trying to whore out the last one.

i found this session tough, and im glad i did it on the threadmill because it would have being harder on the road. some of the sessions that are ahead of me are very tough and a little daunting, i just have to hope that my body can recover, adapt and improve quickly. if i am going to break 60 in the spring i will have to be a lot more disciplined with my lifestyle, i could still feel the effects of friday night partying in my body on mondays session. i had 3 cans, 8 pints, a double vodka and about 10 fags, that kind of stuff undos all the good work and i honestly think it takes 4-5 days to get out of your system, if i have to report that stupidity on here it might limit it!, i also need to look at my diet, its not really bad but with these sessions i will need more calories, and i dont want junk calories

Did the pilates/core class monday night, i found it good, its a little hard to take it all in on the first night, and i kept breathing in when i should have being breathing out and vice versa, i felt like it was working my core and id say its great for strengthing your back, my flexibility is pretty poor, i will sign up for 6 classes of this, hopefully the next time i see the physio he wont be giving out to me. my entry form for ballycotton is in the post....just have to wait now and be paranoid that the postman lost it, like i always am!

6 x 1000, first 3 @ 16.6, last 3 @16.5, all with 90 sec recovery and 0.5% incline

Seres

bart simpson wrote: »

Monday 28th November


some of the sessions that are ahead of me are very tough and a little daunting, i just have to hope that my body can recover, adapt and improve quickly. if i am going to break 60 in the spring i will have to be a lot more disciplined with my lifestyle, i could still feel the effects of friday night partying in my body on mondays session. i had 3 cans, 8 pints, a double vodka and about 10 fags, that kind of stuff undos all the good work and i honestly think it takes 4-5 days to get out of your system, if i have to report that stupidity on here it might limit it!, i also need to look at my diet, its not really bad but with these sessions i will need more calories, and i dont want junk calories

Running needs will prioritise as you progress with the sessions . You will be less inclined to do stuff thats bad for your body and training once you start investing time and effort in the running . This always happens to me . Drink is a killer alright and you prob will feel more guilty if you have to log it too.

bart simpson wrote: »

Did the pilates/core class monday night, i found it good, its a little hard to take it all in on the first night, and i kept breathing in when i should have being breathing out and vice versa, i felt like it was working my core and id say its great for strengthing your back, my flexibility is pretty poor, i will sign up for 6 classes of this, hopefully the next time i see the physio he wont be giving out to me. my entry form for ballycotton is in the post....just have to wait now and be paranoid that the postman lost it, like i always am!

6 x 1000, first 3 @ 16.6, last 3 @16.5, all with 90 sec recovery and 0.5% incline

Im doin the pilates two years now and my best advice to you is forget the breathing for now it will come naturally after you start becoming accustomed to naturally engaging you core .
If you want a tip on engaging the core let me know .
Fairplay to ya for starting it up .

Larry Brent

bart simpson wrote: »

it was a little windy outside and me being a little windy also i decided to dodge it and go and do the session in the gym,

IMHO you'd be much better off doing these outside, just adapt the pace for the conditions as necessary.

bart simpson wrote: »

5:50mm works out at about 16.55 km/hr, i did 2k warm up, then the 6 x 1000, first 3 @ 16.6, last 3 @16.5, all with 90 sec recovery and 0.5% incline, one....

...i found this session tough, ....some of the sessions that are ahead of me are very tough and a little daunting, i just have to hope that my body can recover, adapt and improve quickly.

1) You should do these at 10m race effort rather than pace. So if it's windy, or you're tired it will be slower than your race pace, but the effort will be the same. The 4x2m and 3x3m sessions are the real barometer. The last few years when I've done these they've worried me a bit, e.g. when target pace was 5:50 I only managed about 6:10 pace for the 3x3m session, but come race day I was able for 5:47s. From experience I was happy enough with the 6:10s as I knew the effort was right - it felt like I could have kept going for 10miles. Still, I was a bit worried that the 5:50s were out of reach. But in the middle of big training, in bad weather etc. the 6:10s are as good as the 5:50s if the effort is right. Similarly when trying for an 8m run at 6:00 pace I'd only hit 6:20. If I was to try and hit the 5:50 for the 3x3 or 6:00 for the 8m I'd probably have overcooked it. So work on effort rather than pace; when doing the session you should feel 'yes, I could keep this up for 10m'.

2) These sessions should be done at the pace/effort that you could do on the day itself, not your target race pace. So if you could have rub 65mins last night at your best, bring honest considering the weekend you had and that you're only at the start of your training, then 6:30 would have been the desired pace, but then if you went outside and it was extra windy, that 6:30 effort may have worked out at 6:40 pace.

It would be good to have an accurate target for now. It might be an idea to find a 5k or 10k very soon to see where you are now, so you could then work off that and closer the time that may be revised to 60mins or better.nKilling yourself to hit 60min pace sessions now wouldn't be the best way to go about it.

All the best.

bart simpson

Larry Brent wrote: »

IMHO you'd be much better off doing these outside, just adapt the pace for the conditions as necessary.



1) You should do these at 10m race effort rather than pace. So if it's windy, or you're tired it will be slower than your race pace, but the effort will be the same. The 4x2m and 3x3m sessions are the real barometer. The last few years when I've done these they've worried me a bit, e.g. when target pace was 5:50 I only managed about 6:10 pace for the 3x3m session, but come race day I was able for 5:47s. From experience I was happy enough with the 6:10s as I knew the effort was right - it felt like I could have kept going for 10miles. Still, I was a bit worried that the 5:50s were out of reach. But in the middle of big training, in bad weather etc. the 6:10s are as good as the 5:50s if the effort is right. Similarly when trying for an 8m run at 6:00 pace I'd only hit 6:20. If I was to try and hit the 5:50 for the 3x3 or 6:00 for the 8m I'd probably have overcooked it. So work on effort rather than pace; when doing the session you should feel 'yes, I could keep this up for 10m'.

2) These sessions should be done at the pace/effort that you could do on the day itself, not your target race pace. So if you could have rub 65mins last night at your best, bring honest considering the weekend you had and that you're only at the start of your training, then 6:30 would have been the desired pace, but then if you went outside and it was extra windy, that 6:30 effort may have worked out at 6:40 pace.

It would be good to have an accurate target for now. It might be an idea to find a 5k or 10k very soon to see where you are now, so you could then work off that and closer the time that may be revised to 60mins or better.nKilling yourself to hit 60min pace sessions now wouldn't be the best way to go about it.

All the best.

thanks larry, yeah i dont normally run a lot on the threadmill and i wont do many sessions on it at all, id say 6:10 would be my race pace for these sessions right now, so with the -10 secs that would be 6 not 5:50, i left it at 5:50 because i thought the thread would be easier,
there is a 5 miler on up in the phoenix park next saturday, i will go and do that, and hopefully i will know more after it. maybe if i could find a race effort pace from the 5 mile result and my target pace for dungarvan.....id be hoping that my sessions after dungarvan would be very near 6:00 to give me the confidence for ballycotton. time will tell

Tuesday 29th November
6 mile recovery jog 8:45m/m

bart simpson

Seres wrote: »

Running needs will prioritise as you progress with the sessions . You will be less inclined to do stuff thats bad for your body and training once you start investing time and effort in the running . This always happens to me . Drink is a killer alright and you prob will feel more guilty if you have to log it too.



Im doin the pilates two years now and my best advice to you is forget the breathing for now it will come naturally after you start becoming accustomed to naturally engaging you core .
If you want a tip on engaging the core let me know .
Fairplay to ya for starting it up .

yeah i hope i will smartin up when i put more effort in, i usually do, xmas is a bit of a worry!, but i enjoy the challenge of good sessions and if i can see good improvement it will be all worth it. yeah any tips would be great seres thanks

bart simpson

Wednesday 30th November

7.5 miles @ 8.04mm some easy running on a hilly loop in the local park, wet and windy day but enjoyed it all the same, i must do some more running in the park, it has some good hills in it and the surface is not as hard as tarmac, also i was able to hear bruce springsteen, most of my routes are beside traffic
did about 15 minutes of stretching when i finished

7.5 miles @ 8.04mm

bart simpson

Thursday 1st December

did my second session of the program today, 3 x 1 mile with 90 secs recovery splits were 6:07 , 6:09 , 6:08
7.4 mile altogeter

i found this tougher than i thought it would be, maybe it was just a bad day for me, or maybe my body still has to get used to the quick recoverys as i dont normally do two sessions a week...i dunno, in the lead up to DCM this year i did a similar workout, although id say the recoveries were 2:30 minutes but i did them at 5:40 5:46 5:46, i would not have being near that today. for the next few weeks il keep these mile LT intervals at 6:10, il keep the k intervals at 6:00, and tempos at 6:20-6:25
sub 60 seems very far away based on today, but 13 weeks i hope is enough time to at least give me a chance.

3 x 1 mile with 90 secs recovery splits were 6:07 , 6:09 , 6:08
7.4 mile altogeter

bart simpson

Saturday 3rd december

didnt run yesterday as i went out thursday night, i had a good bit to drink but i stayed away from cigarettes so i was delighted with that.
today i did 15 mile @ 8:38, started off near 9mm and did the last few at 8mm, it was a grand run and kept me on my feet for just over the 2 hours which is all i wanted at this stage, might do 6 miles tomorrow evening but i wont put myself under pressure
next week on the program calls for 4m @ RP + 20s on monday and
4 x 1m @ RP off 90s jog recovery on thursday,
but as i am doing the aware 5 mile next saturday il do 4x1m @ RP on monday and have the race as my tempo session next saturday. anyone here doing the aware 5 mile? id be glad of some company!

15 mile @ 8:38mm

village runner

bart simpson wrote: »

Saturday 3rd december

didnt run yesterday as i went out thursday night, i had a good bit to drink but i stayed away from cigarettes so i was delighted with that.
today i did 15 mile @ 8:38, started off near 9mm and did the last few at 8mm, it was a grand run and kept me on my feet for just over the 2 hours which is all i wanted at this stage, might do 6 miles tomorrow evening but i wont put myself under pressure
next week on the program calls for 4m @ RP + 20s on monday and
4 x 1m @ RP off 90s jog recovery on thursday,
but as i am doing the aware 5 mile next saturday il do 4x1m @ RP on monday and have the race as my tempo session next saturday. anyone here doing the aware 5 mile? id be glad of some company!

15 mile @ 8:38mm

Why not do the intervals mon and tempo tuesday.........So early into a program i wouldnt skip a session, Or tempo monday and intervals wed morning. 4 x 1 mile wont kill you and you have 72 hours recovery. Its not a rocket science.

NoGutsNoGlory

ya may give up the booze!!!!!! it'll take 2-3 days to recover from a session...

Larry Brent

bart simpson wrote: »

Saturday 3rd december

didnt run yesterday as i went out thursday night, i had a good bit to drink but i stayed away from cigarettes so i was delighted with that.
today i did 15 mile @ 8:38, started off near 9mm and did the last few at 8mm, it was a grand run and kept me on my feet for just over the 2 hours which is all i wanted at this stage, might do 6 miles tomorrow evening but i wont put myself under pressure
next week on the program calls for 4m @ RP + 20s on monday and
4 x 1m @ RP off 90s jog recovery on thursday,
but as i am doing the aware 5 mile next saturday il do 4x1m @ RP on monday and have the race as my tempo session next saturday. anyone here doing the aware 5 mile? id be glad of some company!

15 mile @ 8:38mm

Good stuff getting the long run in but pity about the missed day. If you're going to do the race, which I think is a good idea so you can find out where you are and get a rough idea of your current 10m shape so you'll know what pace to train at, currently, then race it well. So Tuesday at the latest do the 4 x 1m. Keep it controlled, considering the race coming up don't worry if pace is a bit slower than last week and you could take up to 2:30 jog recovery rather than 90s. Do 4 x 30s fast after them. Then taper down with easy runs and nail the race. Do not try to do long run sat, tempo mon, intervals wed. They don't hand out top 100 t-shirts in training. Best of luck.

bart simpson

NoGutsNoGlory wrote: »

ya may give up the booze!!!!!! it'll take 2-3 days to recover from a session...

i know its a curse!, but i plan on emigrating in the spring and as much as id love to do a sub 60 i also want to be able to party with my friends and family before i go!.....il definatley put it the training, il try manage the booze, it might not be enough, but thats it

village runner

bart simpson wrote: »

i know its a curse!, but i plan on emigrating in the spring and as much as id love to do a sub 60 i also want to be able to party with my friends and family before i go!.....il definatley put it the training, il try manage the booze, it might not be enough, but thats it

excuses excuses excuses...................You are starting ot sound like me now.:D

NoGutsNoGlory

village runner wrote: »

excuses excuses excuses...................You are starting ot sound like me now.:D

VR the king of excuses!!!!!.........

kaymin

bart simpson wrote: »

. anyone here doing the aware 5 mile? id be glad of some company!

Might be doing the Aware 5 mile - should be a good race! What's your target time? I'll be aiming for a few seconds under 30 minutes.

bart simpson

kaymin wrote: »

Might be doing the Aware 5 mile - should be a good race! What's your target time? I'll be aiming for a few seconds under 30 minutes.

i dont think i am able for sub 30 right now, will probably try for 6:05mm, the closing date was yesterday so i hope you got your entry in!

bart simpson

had a stomach bug monday, and still didnt feel good enough to do a session on tuesday so just did 6 slow miles at 8:30mm, did 7 miles today with 4 x 1 mile, i decided that i would take 2:30 as recovery for this session, id prefer work harder on saturday in the race than today, i did the first 3 at 6:08, 6:08, 6:08 these were not too bad at all, and the extra recovery made it feel like i was always in control, i did this session beside the river so the miles were flat and with only a little wind, nice cool day, i love running sessions in the cold, i decided to do the last one a bit slower 6:18, just because i know saturday is going to be very hard for me, i know im not going to get sub 30 on saturday, and im a bit pissed off about that because that would have being a marker that i would want 13 weeks out from BC, but one thing i know is running is about having some patience(hopefully il get a improvement jump at some stage)

Tuesday
6m recovery

Wednesday
7.2m with 4x1 mile 6:08 6:08 6:08 6:18 (2:30 jogs)

PS i think ive figured out who NoGuts is! .....if im right....best of luck in waterford on saturday!

Seres

bart simpson wrote: »

i know im not going to get sub 30 on saturday, and im a bit pissed off about that because that would have being a marker that i would want 13 weeks out from BC, but one thing i know is running is about having some patience(hopefully il get a improvement jump at some stage)

dont rule it out , you did 4 good mile reps on the back of a stomach bug. Those stomach bugs really can knock you out and stay in the system for a good few days after ,even though you might feel fine in your day to day activities . They only come to the surface when you put the body under extra stress like with a hard run session . You gonna give the sub 30 a go ? whats at stake if you dont make it ? whats the gain if you go sub 30 ?

bart simpson

Seres wrote: »

dont rule it out , you did 4 good mile reps on the back of a stomach bug. Those stomach bugs really can knock you out and stay in the system for a good few days after ,even though you might feel fine in your day to day activities . They only come to the surface when you put the body under extra stress like with a hard run session . You gonna give the sub 30 a go ? whats at stake if you dont make it ? whats the gain if you go sub 30 ?

well when i put my marathon time into mcmillian i got 30:32 for 5 mile, and also taking into account that i have not trained for 5 miles, thats kinda what im going on and last weeks sessions also, no im not going to go for it, im going to go for 6:05mm, and il be happy to work on that if i get it.
i suppose there is nothing really at stake either way seres, but i know its not on, id fancy 4 miles in sub 24, but not 5 in sub 30 right now.
i may check out what the course is like! hope its fairly flat

Seres

bart simpson wrote: »

well when i put my marathon time into mcmillian i got 30:32 for 5 mile, and also taking into account that i have not trained for 5 miles, thats kinda what im going on and last weeks sessions also, no im not going to go for it, im going to go for 6:05mm, and il be happy to work on that if i get it.
i suppose there is nothing really at stake either way seres, but i know its not on, id fancy 4 miles in sub 24, but not 5 in sub 30 right now.
i may check out what the course is like! hope its fairly flat

Its up to yourself of course but last year i ran 30.33 for 5miles when i was training for sub 90 Half marathon time . Your times are far better than mine were then . I never would have run 3 hrs for a marathon despite gettin a 30.33 time for 5 miles !

NoGutsNoGlory

Bart .. have a go at sub 30 and if it works out then fantastic. better to have tried than finish up in 31 and feel like there was more in the tank.. its only a 30 minute run to gauge fitness, it will make no real difference to your performance in BC.. the drink will do you more harm in the long run....!!

village runner

NoGutsNoGlory wrote: »

Bart .. have a go at sub 30 and if it works out then fantastic. better to have tried than finish up in 31 and feel like there was more in the tank.. its only a 30 minute run to gauge fitness, it will make no real difference to your performance in BC.. the drink will do you more harm in the long run....!!

Bart i reckon you have this lad worried. :D

bart simpson

Seres wrote: »

Its up to yourself of course but last year i ran 30.33 for 5miles when i was training for sub 90 Half marathon time . Your times are far better than mine were then . I never would have run 3 hrs for a marathon despite gettin a 30.33 time for 5 miles !

id say ya would have, i have only ever done about 5 10k races, and never did a proper 5k, and i trained for 2 ballycottons, all my big races have being marathons and HM during the marathon training, shorter races scare the bejesus out of me and i find them harder! hopefully after this training i wont be intimidated by them as much, you did it the right way and moved from shorter distances to longer distances, im doing it backwards , also you have a good bit more talent than i do, so your shorter stuff will be good.,
but if for some reason im feeling realy fresh after two 6:05s i might step it up on saturday!......your my scapegoat if i blow up:D

Seres

bart simpson wrote: »

id say ya would have, i have only ever done about 5 10k races, and never did a proper 5k, and i trained for 2 ballycottons, all my big races have being marathons and HM during the marathon training, shorter races scare the bejesus out of me and i find them harder! hopefully after this training i wont be intimidated by them as much, you did it the right way and moved from shorter distances to longer distances, im doing it backwards , also you have a good bit more talent than i do, so your shorter stuff will be good.,
but if for some reason im feeling realy fresh after two 6:05s i might step it up on saturday!......your my scapegoat if i blow up:D

Dude , this is the price you pay for startin a log, 24h heckling !:D , that above quote is screaming excuses !, now you dont want a chick tellin you to
have some guts and go for it . Ill be happy to be your scape goat if you go for it !

village runner

Seres wrote: »

Dude , this is the price you pay for startin a log, 24h heckling !:D , that above quote is screaming excuses !, now you dont want a chick tellin you to
have some guts and go for it . Ill be happy to be your scape goat if you go for it !

Bart is your regular chicken ****. Afraid to push it out. I told you 2 weeks before Dublin you would break 3 hours and told others weeks before that. You have hte speed. I will be shocked if you dont break 30 min. But if you want ot be a woman about it go on hte beer friday night smoke 20 fags and stay in bed. If you want ot be a windy ****e you aint the man I believe you are. Change the log to breaking 62 in Ballycotton.

bart simpson

NoGutsNoGlory wrote: »

Bart .. have a go at sub 30 and if it works out then fantastic. better to have tried than finish up in 31 and feel like there was more in the tank.. its only a 30 minute run to gauge fitness, it will make no real difference to your performance in BC.. the drink will do you more harm in the long run....!!

ahhhh...... stop putting painful ideas in my head........i think il decide that morning! and it Operation Moderation with regard to drink.

bart simpson

village runner wrote: »

Bart is your regular chicken ****. Afraid to push it out. I told you 2 weeks before Dublin you would break 3 hours and told others weeks before that. You have hte speed. I will be shocked if you dont break 30 min. But if you want ot be a woman about it go on hte beer friday night smoke 20 fags and stay in bed. If you want ot be a windy ****e you aint the man I believe you are. Change the log to breaking 62 in Ballycotton.

!!!!!!!jesus!!!!!!! i think il take up weightlifting instead, i thought they had it bad with lads shouting at them...but your worse!:D

Seres

Your gettin an awful grilling in your own log , maybe its time to lay down the law in here ! Sure youll know on the day what your up too .

NoGutsNoGlory

bart .. only done 5 10k races.. where have you been hiding??? loads of local 10kms .. best of luck with the sub 30 ..... anything else is a failure... and why aren't you doing the waterford half.. a nice long hard run would do you the world of good.. sub 82...

NoGutsNoGlory

village runner wrote: »

Bart i reckon you have this lad worried. :D

worried my arse...... and thats all you will been seeing for a long time!!!!:D:D

bart simpson

NoGutsNoGlory wrote: »

bart .. only done 5 10k races.. where have you been hiding??? loads of local 10kms .. best of luck with the sub 30 ..... anything else is a failure... and why aren't you doing the waterford half.. a nice long hard run would do you the world of good.. sub 82...

yeah last year i did
dungarvan 10k blew up on that
tramore 10k...very tough 10k
piltown 10k 40:38
portarlington 10k 39:24

this year i did
Piltown 10k 39:08

i did a time trial before the marathon up in scanlon in 38:27
but thats pretty much it, i have done a good few of the smithwicks races alright....which reminds me i did beat village runner in one of those 5 or 6 milers back in 2008:D.....but there was a lot more of him to beat back then!....if he starts back on the purple snack bars i might get him again:D

im not doing the waterford half because its slower than BC race pace...and all my running this year is slower than BC race pace, have to get used to the faster stuff.
good luck tomorrow

village runner

Seres wrote: »

Your gettin an awful grilling in your own log , maybe its time to lay down the law in here ! Sure youll know on the day what your up too .

One can get lucky and break 3 once as no guts no glory knows.
Bart knows i wouldnt give a number if i didnt think he would get it. 29 sat.

Seres

you gonna go for broke tomorrow ? if you set yourself a tough target youll get alot more excited about the race .



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bart simpson

Seres wrote: »

you gonna go for broke tomorrow ? if you set yourself a tough target youll get alot more excited about the race .



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yeah im going to go for it, kinda have to now! lol ....id be super delighted if i get it!