Things will come to those who wait...

beeduybe

You have to look at the positives here. Ok so your finishing time doesn't do your training justice but everybody else had to deal with the same weather conditions and like you say the winner was 30+ seconds slower than usual. It really shows how far you have come in the last year that you consider a 14th place finish a bad day. Where did you come in the same race last year?

pconn062

dna_leri wrote: »

Tough going in the 5K, if it was anything like the weather we had here I am not surprised.
Don't take too much from it, plan another one before long.

Thanks DL, I might have a check on runireland and see if there is anything coming up.

beeduybe wrote: »

You have to look at the positives here. Ok so your finishing time doesn't do your training justice but everybody else had to deal with the same weather conditions and like you say the winner was 30+ seconds slower than usual. It really shows how far you have come in the last year that you consider a 14th place finish a bad day. Where did you come in the same race last year?

Thanks beebuybe, was a bit further down the field last year all right, 40th or 50th. I wasn't so much disappointed with the position or even the time, it was how I ran. I gave up when it got hard which annoys me but I had a good chat with my coach last night and we've put it to one side, onwards and upwards from here! Starting a new plan this week or next week and we might target another 5k in the next few weeks.

pconn062

Monday: 3.5 miles easy

Just an easy run, not really long enough to be of any value but it was a nice head clearing run.

Today: Jack Daniels 5-15k Phase II week 1

So after the race at the weekend I had a good chat with my coach and we laid out a more long term plan for the next while, as opposed to the more short term goals I was targeting. Also he gave me a good speech about the importance of patience so with that in mind I have changed the title of my log (also 2012 is nearly over!).
We have decided to target some races next year, mainly in April and May. I am going to follow the 5-15k plan with some changes at his suggestion and it will be amended as we go along. Also races will be included and will mostly be treated as sessions in the early part of the programme, especially the BHAA x-country races.
Today was the first session of the programme:

8.5 miles with 5x (2x200m/w200m jog rec, 1x400m with 400m jog rec)

Splits:

Set 1: (37, 37, 78)
Set 2: (36, 36, 76)
Set 3: (37, 38, 78)
Set 4: (37, 37, 77)
Set 5: (37, 38, 74)

Good session this and I'd much rather this than long threshold intervals. I wasn't bothered driving into the track so just did them on a straight relatively sheltered stretch of road ( and thankfully there were few houses so no one could how much of a fool I looked like repeatedly running up and down! :rolleyes:). Actually felt better towards the end of this than I did at the start, the 400's are a real shock to the system after the short 200's and I was hanging on a bit at the last one but it was till the quickest. All in all, a good first session.

MYTD: 1835

ThePiedPiper

Nice one PConn..

2012 has been a fantastic year for you. In all honesty, from where you were this time last year, I thought there would be no chance that I'd be forced to chase hard to keep up with you in a race in 2012. In DCM 2011, you were just about a sub-4 marathoner. No disrespect to any marathon you've done, but your performances in races over the past few months have been many levels above that.

I know how annoyed you were last week, but that's life and that's running. When you're coming from what your starting point was, the improvements are easy to find, eventually it gets to a point where it gets a bit harder to find them, certainly in the short term.

Also, try and bear in mind Lydiard's idea of a two-peak calender year. You've probably tried to hit a lot more peaks than that in 2012, and eventually you can get tired. I'd definitely agree with the fox that not every race has to be a goal race. I've done nearly 20 races this year, and only the half in September and the full in October were goal races. Everything else was either part of training or just trying to make sure I don't lose all sharpness.

Anyway, that's just some of the things that I was thinking of when I was on the way home from the race the other day, probably easier to sit back after a few days and take it apart.

Chat to ya in the next couple of weeks.

pconn062

RunForestRun wrote: »

Nice one PConn..

2012 has been a fantastic year for you. In all honesty, from where you were this time last year, I thought there would be no chance that I'd be forced to chase hard to keep up with you in a race in 2012. In DCM 2011, you were just about a sub-4 marathoner. No disrespect to any marathon you've done, but your performances in races over the past few months have been many levels above that.

I know how annoyed you were last week, but that's life and that's running. When you're coming from what your starting point was, the improvements are easy to find, eventually it gets to a point where it gets a bit harder to find them, certainly in the short term.

Also, try and bear in mind Lydiard's idea of a two-peak calender year. You've probably tried to hit a lot more peaks than that in 2012, and eventually you can get tired. I'd definitely agree with the fox that not every race has to be a goal race. I've done nearly 20 races this year, and only the half in September and the full in October were goal races. Everything else was either part of training or just trying to make sure I don't lose all sharpness.

Anyway, that's just some of the things that I was thinking of when I was on the way home from the race the other day, probably easier to sit back after a few days and take it apart.

Chat to ya in the next couple of weeks.

Great post RFR, thanks, there's some great advice in there and it's OK to say it, I'm a terrible marathon runner! I think the idea of a few goal races is a good one and that will be the focus for next year. Will hopefully get out for a run with you before Christmas.

dna_leri

pconn062 wrote: »

Monday: 3.5 miles easy

Just an easy run, not really long enough to be of any value but it was a nice head clearing run.

Today: Jack Daniels 5-15k Phase II week 1

So after the race at the weekend I had a good chat with my coach and we laid out a more long term plan for the next while, as opposed to the more short term goals I was targeting. Also he gave me a good speech about the importance of patience so with that in mind I have changed the title of my log (also 2012 is nearly over!).
We have decided to target some races next year, mainly in April and May. I am going to follow the 5-15k plan with some changes at his suggestion and it will be amended as we go along. Also races will be included and will mostly be treated as sessions in the early part of the programme, especially the BHAA x-country races.
Today was the first session of the programme:

8.5 miles with 5x (2x200m/w200m jog rec, 1x400m with 400m jog rec)

Splits:

Set 1: (37, 37, 78)
Set 2: (36, 36, 76)
Set 3: (37, 38, 78)
Set 4: (37, 37, 77)
Set 5: (37, 38, 74)

Good session this and I'd much rather this than long threshold intervals. I wasn't bothered driving into the track so just did them on a straight relatively sheltered stretch of road ( and thankfully there were few houses so no one could how much of a fool I looked like repeatedly running up and down! :rolleyes:). Actually felt better towards the end of this than I did at the start, the 400's are a real shock to the system after the short 200's and I was hanging on a bit at the last one but it was till the quickest. All in all, a good first session.

MYTD: 1835

Will be interested to see how you get on with Jack. I bought the book last year but was disappointed with his 800m program. I think he is better suited to 5K+ stuff.

pconn062

dna_leri wrote: »

Will be interested to see how you get on with Jack. I bought the book last year but was disappointed with his 800m program. I think he is better suited to 5K+ stuff.

You're not the first person I've heard saying that, a few other 800m runners I know have said the same. I'm hoping that using the 5-15k plan as a basis with some changes will help with those distances for next year.

ecoli

dna_leri wrote: »

Will be interested to see how you get on with Jack. I bought the book last year but was disappointed with his 800m program. I think he is better suited to 5K+ stuff.

Agree with you the plan seems to be designed for sprinters trying to compound strength as there very little in terms of speed development and fast fiber recruitment for anyone coming from the other spectrum trying to go down in distance

pconn062

5 miles

Headed into the mile time trial at the club tonight. My ankle was a little tender all day, most likely caused by the longish hard session on the road yesterday so I didn't race tonight and instead paced my friend to a new PB of 6.12. Ankle felt fine but it is still twinging now and again so will make a call at some stage tomorrow with regards to the session I have planned. Would be pretty bad to have to cancel a session in the first week. Had intended on doing a few more miles tonight but just cut it short to be safe.

MYTD: 1840

pconn062

4 (measly) miles

Had a session planned for tonight but the opportunity arose to run a mile race at the new Lourdes track in Drogheda. The track is only just open and I really wanted to see it so postponed my mile repeats until Saturday (wasn't a great evening for 6 mile repeats anyway! :eek:). Headed out with my brother and did a few warm up miles (great facility, hope to get some use out of it over the winter), there were two races and we were in the second one. Extremely windy down on side of the track, not a great evening for a mile race. About 25 lined up for our race and I picked out a few faces I recognised. Off we went and straight into the headwind, settled into 4th place but after 1 lap I was second. Tucked in behind the front guy and stayed like this for the next two laps. On each lap he would push on in the head wind and open a 5 metre gap but when we got out of the wind I would immediately close it again. A guy from his club jumped in front of him on the last lap and paced him, he then advised him to push on into the wind which he did and again I sat back. With 200m to go I closed the gap again and kicked with 150m to go and finihsed 3 seconds clear in 5.18. Considering the conditions it's not a bad time and nice to get a win even if it was a meaningless race.
Mileage has been low enough this week so will have to up it between now and the weekend. Easy run tomorrow and then session on Saturday. Even though I missed my session tonight I'm glad I got some quality in.

MYTD: 1844

dna_leri

Good racing, we'll turn you into a track runner yet.

pconn062

dna_leri wrote: »

Good racing, we'll turn you into a track runner yet.

It certainly seems to be heading that way! Living so close to this new track will certainly help the cause.

7 miles @ 7.43 pace

Out very early this morning for this, bit of a zombie march for the first few miles. I planned the route badly as well which resulted in about 5 miles of running into a headwind which made it tougher than it should have been. Forgot my gloves as well so my hands were frozen into claw position for about an hour afterwards! Hopefully the wind dies down a bit before tomorrow.

MYTD: 1851

pconn062

8.2 miles

JD 5-15k Week 1, Q3: 6x1 mile T pace with 1 minute rest

Splits: 6.16, 6.13, 6.11, 6.14, 6.13, 6.16

The dreaded threshold session today, was not looking forward to it at all. Actually went OK though, a lot better than last time. Conditions weren't perfect, a bit windy but I managed to find a relatively sheltered bit of road that involved a 180 degree turn after a half mile. Last time I did this 2 weeks ago I only did 5 reps and took 90 secs recovery. Today's reps were all quicker than last time as well and the 60 second recovery was (just about) enough today. Also only intended to do 5 reps but felt OK so added the fourth. The pace felt very manageable, I imagine the short, quick mile races have had a bit of a sharpening effect which made this pace seem easier. Was still working hard on the last one but much better than last time. Long run tomorrow hopefully.

MYTD: 1859

ThePiedPiper

pconn062 wrote: »

Also only intended to do 5 reps but felt OK so added the fourth.

MYTD: 1859

You'd think after all your years of education, you could at least add 5+1...

pconn062

RunForestRun wrote: »

You'd think after all your years of education, you could at least add 5+1...

Ha I actually noticed that afterwards but didn't bother editing it, thought no-one would notice! Trust you to spot it!

ThePiedPiper

yeah, I know, I'm a b0!!ocks.

pconn062

11 miles @ 7.28 pace

Longer run this morning, cold morning made all the worse by the massive rain shower that I got caught in about 5 mile in, freezing cold for the next 6 miles (probably explains the faster pace!). More bad route planning meant most of the run was into a stiff head wind, but it will make you stronger right?! Can't run on Tuesday so might have to do my session tomorrow instead which isn't ideal but work is insane these days and the alternative is to get up before 6am on Tuesday morning to do my session and that's not going to happen (dunno how guys like theboyblunder do it!).

MYTD: 1870

pconn062

JD 5-15k, Week 2, Q1: 10x400m with 400m jog recovery

Splits: 78, 76, 75, 76, 78, 76, 76, 75, 77, 77

So today was the first morning where my run was interrupted by the weather this winter, I left my house and headed towards the beach to my usual quiet road I sometimes use for intervals only to round a corner and nearly end up on my back. The road was like a sheet of ice, not suitable for running, unless you used skies. So I resorted to running the intervals on the road outside my house (if I had more time I would have went to the track, but had to get into work). The road is flat but quite busy (well for a country road anyway) so some care was needed, plus I was slightly worried about what my neighbours would think when they saw me run up and down the road like a moron! The session actually went fine though, legs started to get tired after the 5th rep but that’s to be expected in a heavy plan like this so I just kept ploughing on.
Rest day tomorrow which I feel is needed, I’m feeling pretty tired and my calves have been very tight for the last few days, especially today. There are just plain sore now so I am trying to get my physio to slot me in for a massage on Wednesday.

MYTD: 1876.5

pconn062

Tuesday: Off

Wednesday: 4.5 miles

Got out to my physio last night for quite a vigorous massage, he found loads of hot spots and knots and I'll admit there were tears in my eyes at several moments. So the legs were a little tender heading into the club mile time trial tonight. I decided to play it by ear and seen as I felt good on the warm up I decided to give it a go. After two laps though my legs were dead so I played it safe and pulled out. Even the few cool down laps left the legs heavy so I called it a day early with only a few measly miles done. Might head to the new track in Drogheda for my session tomorrow.

MYTD: 1881

jfh

pconn062 wrote: »

JD 5-15k, Week 2, Q1: 10x400m with 400m jog recovery

Splits: 78, 76, 75, 76, 78, 76, 76, 75, 77, 77

MYTD: 1876.5

pconn062 much the same times as i'm playing when i get around to this plan, whats the 10km goal time?
good milage for the year, will be following with interest

pconn062

jfh wrote: »

pconn062 much the same times as i'm playing when i get around to this plan, whats the 10km goal time?
good milage for the year, will be following with interest

Hi jfh, I am using the 5-15k plan to mainly target 5k's in the first half on next year but I will also run a 10k when I'm near the end of it in April (probably the K club 10k) and will be hoping to get around 36 minutes. That goal could be adjusted (downwards or upwards!) depending on my results before that! Will be following your log next year to see how you get on.

pconn062

JD 5-15k Week 2 Q2: 40 mins T pace (adjusted)

Target pace: 6.33
Actual pace: 6.34

Tough mo-fo of a session this, wasn't really in the mood for it but when a few of the lads said they were heading to the club I went in, it would be better to have company. Conditions were tough at the track, very blustery and freezing cold. Enthusiasm was in short supply. Still after a warm up we went off, straight into target pace. Started feeling it after 15 mins, after 20 my buddy got away from me (he was only doing 30 mins). The wind was very tough and after 30 mins I wanted to cry but I dug in and finished it out, covered a shade over six miles. I was very happy with this, I felt awful with ten minutes to go but I dug in the way you would at the end of a tough 10k and finished it out. Wrecked now though, don't think I will get out tomorrow, working 8-8.

MYTD: 1889

pconn062

Friday: OFF As predicted I didn't get out, had a mad day that began with my car blowing up at a very busy junction, the day went downhill from there

Saturday: 7 miles @ 7.20 pace

Good to get out again, after a slow first mile I picked it up a bit to blow off a bit of steam. Not happy with the mileage again this week but at least I got my two sessions in, one more hectic week next week but I should fit the 3 sessions in hopefully. Had intended on heading up to the Clonliffe 5k tomorrow but something came up and it's not giving a good day weather wise so long run instead.

MYTD: 1896

tunguska

pconn062 wrote: »

JD 5-15k Week 2 Q2: 40 mins T pace (adjusted)

Target pace: 6.33
Actual pace: 6.34

Tough mo-fo of a session this, wasn't really in the mood for it but when a few of the lads said they were heading to the club I went in, it would be better to have company. Conditions were tough at the track, very blustery and freezing cold. Enthusiasm was in short supply. Still after a warm up we went off, straight into target pace. Started feeling it after 15 mins, after 20 my buddy got away from me (he was only doing 30 mins). The wind was very tough and after 30 mins I wanted to cry but I dug in and finished it out, covered a shade over six miles. I was very happy with this, I felt awful with ten minutes to go but I dug in the way you would at the end of a tough 10k and finished it out. Wrecked now though, don't think I will get out tomorrow, working 8-8.

MYTD: 1889

I have to do that exact session tonight. Actually looking forward to it, have a 2 mile loop so I just zone out and focus on running 4 laps.
Did you do that session on the track?

pconn062

tunguska wrote: »

I have to do that exact session tonight. Actually looking forward to it, have a 2 mile loop so I just zone out and focus on running 4 laps.
Did you do that session on the track?

Yeah did it at the track at the club, it's a gravel/dirt track, about 540m a loop so 3 laps makes a mile. Wasn't too bad apart from the gale blowing down one side of the track! Good session, really replicated race conditions towards the end.

pconn062

11 miles @ 7.34 pace

Fobbed off a last attempt at a race last night, a friend of mine tried to get me to go over to a local race this morning but I turned him down only to check the results and see that I would have finished second (going by the times anyway!). Ah well, there goes 50 quid! So out for a long run I went, it's hunting season down here at the moment so every few seconds there are a few bangs, it's a slightly unnerving soundtrack to run to, I imagine it's similar to what training in Tallaght is like! Got drenched at the end of this as well so glad to get it done. Not a great week mileage wise but at least I got my two sessions in, work is a bit quieter this week so should be a bit better.

MYTD: 1907

tunguska

pconn062 wrote: »

11 miles @ 7.34 pace
I imagine it's similar to what training in Tallaght is like! Got drenched at the end of this as well so glad to get it done. Not a great week mileage wise but at least I got my two sessions in, work is a bit quieter this week so should be a bit better.

MYTD: 1907

I was talking to a few lads in the gym the day who were asking me about running etc. One of them said he had seen Eamon coughlan's documentary about brother colm in kenya and he was amazed to see how all the kids ran and would run with their local heros. He said the only time you saw kids move in tallaght was when they were chasing after runners to skull rocks at that them.

pconn062

Monday: OFF

Tuesday: JD 5-15k Week 3 Q1

Session: 4x200m, 2x400m, 1x800m, 2x400m, 4x200m off equal recovery

Splits: (35, 36, 34, 35) (75, 75) (2.41), (77, 76), (35, 35, 36, 33)

Christ, typing that took nearly as long as doing the session. Perfect conditions at the track today so no excuses. Very happy with how this went, the only one I struggled with at all was the 800m, was tough after the 2 400's but recovered OK after it and got through the rest fine. The 2nd group of 400's were slightly slower but it was more a case of overcooking the first two. The recoveries are long enough to make it possible to maintain a good pace throughout while still getting some good running in (just as JD says in the book). Two more tough sessions this week to look forward to!

MYTD: 1915

dna_leri

Good session PConn. Does equal recovery mean walk/jog the same distance or equal time to the rep?

tunguska

pconn062 wrote: »

Monday: OFF

Tuesday: JD 5-15k Week 3 Q1

Session: 4x200m, 2x400m, 1x800m, 2x400m, 4x200m off equal recovery

Splits: (35, 36, 34, 35) (75, 75) (2.41), (77, 76), (35, 35, 36, 33)

Christ, typing that took nearly as long as doing the session. Perfect conditions at the track today so no excuses. Very happy with how this went, the only one I struggled with at all was the 800m, was tough after the 2 400's but recovered OK after it and got through the rest fine. The 2nd group of 400's were slightly slower but it was more a case of overcooking the first two. The recoveries are long enough to make it possible to maintain a good pace throughout while still getting some good running in (just as JD says in the book). Two more tough sessions this week to look forward to!

MYTD: 1915

Looks like we're on the exact same schedule, Im on week 3 and did that session last night myself. I think though pconn that theres a bit of disparity between your 200s, 400s and the 800. I mean if you're doing your 400s in 75 then your 200s should be 37s and your 800s should be 2:30. I was doing the 200s at the same pace you were (34/35) which corresponds to a VDOT of 66. But my 400s were 69s and my 800 was 2:19. Its your call of course but I think its worth your while easing up on the 200s, better to nail all the reps at the exact same pace than to blow your load on the 200s. Its all about that 800, if you can hold your 200 pace over the 800 you have it cracked.