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sub 35 minute 10km before I die
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11-11-2012 2:37pm#1
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Might not be a bad idea to take a look at his article:
http://runningtimes.com/Article.aspx?ArticleID=19258&PageNum=5
My training looked similar enough to this the first time I went from 36 to 35 flat. I was coming back from injury in november and ran 35 flat in Feb. Looking at your log over the last year I feel you have the work ethic required to hit the target I think the focus of training is the factor but I think it can and will fall into place for you
Thanks very much for the kind words and the link ecoli
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I'm a lot more humble and realistic this year, so hopefully I'm make some progress.0 -
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DogSlySmile wrote: »Best of luck with going sub 35 man. You still following the FIRST program?
Thanks dogslysmile, race you to it!
Re FIRST, for now no, just working on getting an aerobic base back, lots and lots of easy training and going every where on the bike. When i get back in shape, i will probably use a good few sessions from the plan. Last year i got it wrong, too much intensity and not enough easy. It's taken me a year to work out that it's the easy stuff that make the intense stuff really work.
I've also looked at the daniels plan, when you drill down the plans aren't that different. Intervals in FIRST = sprints in daniels and there is a little more milage in daniels. But otherwise sessions and pacing aren't that different.
btw congrats on a great DCM result!0 -
I read ecoli's link yesterday and went back to it today to find it had disappeared.
Just in the door from a bit 11km of rotteness having only remebered half way round that I hadn't put on the imersion for a shower, so I'm sitting here cold and damp.
There's a google doc in my first post with my training details. I do love a good graph.
Enniscorthy 10km in feb looks good as a season opener.
http://www.runireland.com/events/enniscorthy-10k
I'm off to see if the water is above freezing yet.0 -
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Just in for a 14km run in 1hr on the button.
week summary, assuming I make it to the pool tomorrow......
Run 35km, cycle 33km, swim 3.5km and yoga, total training time approx 6hr.
That looks like a decent week.
Plan for next week is 42km and running every second day. I'm heading for Denmark so I'll have to adjust to the cold bbbrrrr!!!!!! :pac:
***made it to the pool***0 -
so far this week 2x10km run and 20km cycle, people inviting me out for diner and drinks. What are they like.
I had plans to try and catch up on the weekend but it is looking doubtfull.
Oh and living in a hotel is a flipping disaster for the waist line!0 -
It would appears it's running season, I've no pool, there is snow on the ground, so the bike is a no-no.
Running on average just under 7km a day, up and down hills in the snow! speed has dropped to 4:45-5:00+. but with 600m+ of climbing.
I'm here for the next two weeks so I'm going to push on and see if I can make it to 10km a day averge.
I'm actually enjoying it a lot more than I thought I would, running around the woods in the dark with a head torch, it definitely beats CNN! 0 -
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I had a two day lay off with travel and some good bye beers. Average has dropped to 7,300 per day. I'm back in the pool 500m yesterday and 1000m today. legs were tired today but the pace was quick yesterday (13km@4:16) so maybe I overcooked it a little. I think my scales is banjaxed I stood on it a couple of times in a row with varying results. :rolleyes:
I've decided to do the new years day run in the phonix park again this year. Should give me an Idea where I am this year versus last year. I'll be asked santie for some speed for christmas!0 -
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This has been a 600lb gorilla of a week! but I've one short bike session to go before a rest/hangover/house work day tomorrow.
Numbers for the week
Run: 60km 10day average 8,450
Cycle: 101km
Swim: 5.025km
Others: 90mins of Yoga
Total R/B/S time about 10.5hr and about 5000cal so that about 50 mince pies I can have :pac:
As sad as it sounds I'm actually looking forward to spending the day only doing house work tomorrow! 0 -
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I have been thinking about training plans, and most of the good plans are largerly the same. You have your aerobic session, your Latic Threshold/tempo sessions and your speed sessions. With those ingerdiants, you just have to decide on your quanitities, stir them around abit and put them in the oven at gas-mark 7 for six months and hay pressto you have a 10km cake. Keeping with this analogy there are far more bad cooks than there are bad reciepies.
With the above comments in mind I think I was unduly critical of the run less run faster (RLRF) plan. If I am honest, it let me produce a PB with less training and while being in worse shape then ever before :pac:
So here is the crux! the RLRF plan really does work but it works best if your in good shape! If you're like me and eat too much of the wrong thing then you need more work
So this is what I plan to do.
1) Stick with the RLRF plan for short tempo and interval work.
2) Up my distances on my long runs using 75% of mhr as my max and ignoring pace. (186-42)*0.75+42 = 150bpm.
3) Aim to get out running 6 days a week.
4) Run, cycle and swim more to burn more calories.
5) Stay positive, work hard but enjoy it!
This is valuable training time I'm using right now, I should put on my runners and get out of the house 0 -
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Boom! and there goes 10,000m! 10day rolling average is now 10,110m
I was hoping to get out on the bike today but over slept by 4 hours so that was the end of that.
For todays run I decided to do a 5km time trial to get me back on the plan. I came in 18:52 but I'm going to round it up to 19min dead since it was measured using a garmin on a circular course. A supprise was that my hr refused to rise above 173 which is down about 10bpm from previous race efforts, I'm not sure if this is good or bad?
19min tt time give the following pacing
400m 1:22, 600m 2:05, 800m 2:47, 1200m 4:17, 1600m 5:51
short tempo 3:58, medium tempo 4:08, long tempo 4:17
All of the above look very doable but maybe the extra km's next year will add to the work load.
Happy new year!0 -
I'm going to have to repeat my 5km time trial because I think I fluffed it.
I was thinking about the drop in heart rate versus previous race efforts and there is no good reason why it should have dropped.
Either my heart has a new top speed or my muscles weren't working hard enough. I think it was second one. Which I am putting down to muscle fatigue. The plan now is to taking a days rest and retesting tomorrow (if possible).0 -
I'm going to have to repeat my 5km time trial because I think I fluffed it.
I was thinking about the drop in heart rate versus previous race efforts and there is no good reason why it should have dropped.
Either my heart has a new top speed or my muscles weren't working hard enough. I think it was second one. Which I am putting down to muscle fatigue. The plan now is to taking a days rest and retesting tomorrow (if possible).
You are forgetting that even though a TT is designed to give you an accurate measurement of what you can run in a race, you will never replicate race day feel. There are a few things here which can affect HR;
1) Crowd. There is a big difference between lining up for a TT on your own and line up amongst 100s of people .
2) Subconciously you know that a TT in the grabd scheme of things doesnt matter however after paying for a race, tapering off and going through pre race rituals you have alot more to lose in a race.
TT should be used as a gauge of but not the be all and end all. Dont get too hung up on running them too often. Two time trials in a week is excessive and all it is going to do is hinder training for the week with having to rest up twice. If you feel it didnt go to plan in terms of your fitness level I would ammend paces accordingly (be sensible about it and honest to yourself)0 -
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Had a great session last night, bounced through the intervals on fresh legs
Pacing wasn't flat out but was quick enough to give the legs a good workout with no soreness this morning.
Today was a bit of a slog-athon 10km commute on the bike, 1km swim and 16km run at under 150bpm
Tomorrow is short tempo with 5km at just under 4min/km. This session will push me over 83km for the week!
I never thought I'd see the day I'd run 50miles in a week. I think I'm offical a high mileage runner :eek: :eek::eek:0 -
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First week back to the plan. So far so good, I've hit all my pacings/distances etc.
I think my recovery runs are a little quick as I seem to be carrying some fatigue over to the following day. bpm is still under 150 but pace is dropping towards 4:35/km, so I'll start aiming for 140bpm. I must admit the recovery runs are pretty boring maybe it's time to get an mp3 player?
I noticed that I hit ~83km in a week which is max distance fo RFRL + 3 (16km) recovery runs, Weekly distances will be between 69-83km which is only a warm up for some of the guys here but loads for me!
I'm taking a rest day tomorrow and I am off plan next week as I'll be travelling to the cold snowy back end of europe and there's never a gym in the hotels we get to stay in.:(
Maybe I can get some km's done running the wrong way on the travelators at the airports! :pac:
ps: I forgot to mention I think I might have passed Fionnuala Britton (going the other way obviously) on my run in Wexford town today and to think I wasn't even going to go to Wexford today. Anyway if anybody could confirm I'm not imagining things that would be great!
|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|64.8|3.1|10|6.9
Weekly|75.8|3.1|10|7.6
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|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|135.9|5.1|10|13.4
Weekly|71.1|2.0|0.0|6.5
This week started terribly with late flights and early mornings, but I managed to pull it back to a respectable 71k. I did miss one of my key session for the week but that was better than I had expected.
This week's sessions have all been on a frozen lake, which is a bit of a double edge sword. There is no traffic to worry about but it is quiet exposed to the wind which makes it seriously cold. -5 here feels closer to -15 with the wind and second it is freakishly easy to get lost in the dark, getting lost would be a very very bad idea. :eek:
I see on next weeks plan there are 2 x 1600m intervals, which are paced about 3:40/km I am very tempted to have a crack at 3:30/km pace for these.
Why because it is one of those sessions you hear loads about "one mile repeats at race pace" and I would really like to get at least one under my belt!
Easing back on the recovery runs (fat burners) to 140bpm has done the trick as it is leaving me a lot fresher for the hard sessions.
Finally swimming here is a little mad, I'm not sure if just this town, but they swim around the pool here. Like in a giant square! fast guys near the wall, slow folks in the middle. It is extremely weird at first because you keep bumping into people in the corners but once you get the hang of it is ok. However counting laps is very confusing!0 -
On here for a bit of a crow. It's alway nice to point out the good stuff.
Looking at the log I have covered 103km in the last 7 days, that is 100+km in a week. holy moly!
Today I did 2 no. 1 mile repeats at race pace. In Finland in the snow in the depths of WINTER. Straight down the middle of main street, I wouldn't have been supprise if the police had been called.
Flying home tomorrow so it's an offical rest day. Well earned I reckon 0 -
|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|206.4|6.1|15|19.4
Weekly|70.5|1.0|5.0|6
I am probably stating the obvious here but the 1 mile repeats where too much too soon. But something is only a mistake if you don't learn from it.
In general my training has gone to pot since I got home, may be it's the change in climate, food etc or may be I've picked up a bug, airports are usually pretty good for bugs. So this week I'll be playing it by ear and backing off where I need to.
Thoughts on training.....Short tempo pacing should be at approximately Latic threshold pace, and I remember reading that you can maintain a speed about 4-6% faster than this for the duration of a 10km.
If the above is true my race pace should be about 3:47/km or 37:50min for 10km. Whichs looks about right and give me a PB by 3sec :pac:
p.s. Using Mcmillian to calculating 5km time from 10km race results my year might look like this. Round one 37:50, Round two 36:20, and Round three 35:00.0 -
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Hey man- I look in at your log every now and then- hope you don't mind a bit of a kick up the as* but you need to HTFU and get out when its raining if you wanna run 34:$£ . You can bet your bottom dollar the other lads toeing the line at your next race were out training today.... rant over
your right, but they're all nutters
if it had just been normal rain I would have been out, but it was lashing.
there's a gap in the rain after seven, so I'll be out then!0 -
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|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|294.0|11.3|17.5|28.9
Weekly|87.6|5.2|2.5|9.5
I've lost a good few recovery km's to the wind and rain this week, got out for all the planned run but cut them short when the cold and damp started to bit.
This is the longest week on the First schudule so it panned out ok.
So far I've hit all my numbers on the plan, with last night being a complete tug of war with the only lit road in the town lining up with the wind. This is only half way through week four!
Just over the horizon is my first race of the year the enniscorthy 10km.
My prep for this is to clean up my diet and to swap my runs around so I have one recovery day and one rest day leading into the race.
Blue = intervals, purple = tempo, green = long tempo, red = total.
I had U2's Joshua Tree on the new mp3 player all week, there where some really apt lyrics, The following really caught the mood.
"In the howling wind comes a stinging rain
See it driving nails
Into the souls on the tree of pain"
"And he's peeling off those dollar bills
Slapping them down
One hundred, two hundred"0 -
Very poor session last night, too tired, but it's fairly obvious where I went wrong.
Thursday - Ran the intervals a little fast, and skimped on the recovery, but I really enjoy these sessions, and don't find them taxing.
Friday - Ran my recovery run way too fast (<4:30) to get out of the wind driving rain.
Saturday - ran the longest short tempo on the plan at the correct pace but with strong wind and heavy rain.
The effort level was definitely higher than the short tempo should be, and probably closer to interval effort in places.
Sun - ground out a recovery run. I did not feel very recovered after this.
Monday - Could not get warm in work - breathing was short shallow, which I already know is a sign of fatigue.
Hit the pacing on the plan for the 15km, which took a huge amount of effort and I was ran with appalling form so everything ached.
This session should be fluid, medium-low intensity but instead was a pure slog.
Mix the above in with 208 lengths of the pool and some poor sleep and I'm toast.
The up shot of all this is I'm taking an extra rest day today and the planned rest day tomorrow.
Lessons learn!
1) 3 intense sessions in 3 days is the road to ruin.
2) If I know I am too tired, It is better to take an early rest day followed by a strong session, rather than grind out a poor and counter productive session followed by an enforced rest day.
3) I have to allow for conditions, maybe something like 1s/km for every 1m/s above 10m/s wind.
This is my sorry tale, so I'm off to lick my wounds. 0 -
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|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|369.5|16.3|20|36.4
Weekly|75.5|5.0|2.5|7.5
A quiet week, not much to report, Next week will be a bit of challenge, Heading to Houston tomorrow and back thursday. It's killing me that I'll be in the home of NASA and not have any time for sight see.
Anyway I am hoping to get a session in tomorrow morning before I go and I will bring my gear.0 -
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Yes here it is the first race of the year.
I'm going to demolish this race,
I'm going to stroll around in 37mins.
It's going to be epic Hooraaa!
Best of luck to everybody who is out racing the today!
And so it was! Happy days! !! 45sec pb
Nerves where ticking over all morning. Breakfast was 2 glasses of sugary coke and out the door to the race.
Arrived to register with an hr to race start. Conditions today where as good as I would dare hope for in Febuary. No rain, ok wind, mild with no frost. A very gentle warm up with maybe 2km, meet some runners I knew and I ended up chatting for at least 15min. We finally gather for race start and I stayed with the guys I'd been chatting with and we end up near the very back. I wasn't too worried as I actually hadn't expected much from this race.
Bang the gun goes, and i start running and soon end up in the the ditch trying to pass some very slow joggers. All my own fault for trying to be socialable!.
First km of race has a nice gradual up hill and I hit the top at 3:54 so I was well off my planned pace. I decide to forget the plan and I soon find myself motoring at 3:41 with a small element of panic that I might blow up, but the course is up and down so It's had to make sense of the pacing. So I plogh on and hit the 5km turn, again the watch showed 3:41. I'm convinced it must be up hill all the way home. At this stage my position begins to settle and I start chasing one jersey at a time. I must have spent at least 2km hauling the guy in front, one stride at a time. Finally we exchange plesentries as I pass. "Too much hill" "Too much hill" I can only agree and push on for home. Now the course opens up and the shelter from the trees disappear, I feel the breeze and do my best to ignore it. 3km to go and I'm detrimined to catch one more runner before the race ends. Slowly slowy I catch the guys in front the gap see-sawing with the hills. With 5oom to go I pass, making a big effort to make it a clean pass in the hope he won't hang on my tail. I think I'm free of him with the line in sight, I was wrong he come back, with some sering pace, I try to go with him, no chance, that guy had some pace. I turn the final corner the clock to my amazment says 37:20, my final chip time was 37:05. Happy out!0 -
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tisnotover wrote: »nice one, good racing and well done on pb!
Thanks you very much!
Now back to the humdrum, I forgot to post my training numbers for last week, it was a poor week.
|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|396.5|16.3|22.5|39.4
Weekly|27|0.0|2.5|3
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RunningKing wrote: »Really enjoying your log. In amongst the travel and titbits of info you put out, your writing is great!
Great run at the weekend.
cheers
I only really keep it so that in very unlikely event that I dont make to 34:59 I can console myself by looking back at all the effort and hard work. as cheese as it sound, results come and go but you'll always be proud of how hard you've worked.0 -
|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|457.5|18.8|25|45.4
Weekly|61|2.5|2.5|6
I'm pretty pisted off with myself this week, I've been taking the mick, eating all sorts of **** and not getting the mileage in. I will get my act together this week. :mad:
I've also come to the conclusion that I'm an overtrainer :eek: (or at least an under recoverer) All joking aside I tend to train well for a couple of weeks and then fall completely off the wagon. eg the last two weeks. I don't tend to get injuries, or illness but I do get very very tired. To the point where I can put my head down on the desk in work and nod off, heck I can even sleep on planes! This is no big deal but I don't think it is a sign of good training.
So I've been reading up on overtraining and recognise a lot of the symptoms, but unfortuantely they are very sujective which leaves too much wiggle room for lazy me to take over.
The only objective one I can point to is inablity to achieve a near max heart rate. Looking back at my log I can point to my initial 5k tt as a good example. The 2 weeks previous I had been chasing a winter peak of 100km bike, 60km run and 5km swim. Now these are not extreme targets but they where a big jump for me at the time. The light bulb moment for all this was when I looked at my hr trace from my recent race and it peaked 6 beats higher with nearly the entire race having a higher hr than my max hr in the tt.
One more example from the log was the 1mile repeats although not an all out effort it was very close and again hr max was 173.
So what am I going to do with this? I can't run 5k tt every week to check if I'm under-recovering. The best I can think of is to move my intervals to the end of my training week and keep a very close eye on my max HR if I don't hit 175 or above, either the intervals are too easy or I'm not fresh enough.
Furthermore, I've been reading up on Heart Rate variablity because of this tread http://www.boards.ie/vbulletin/showthread.php?p=82909682
I've looked at it in the past, but was not in the mood to have another gaget tell me what to do. My garmin watch was all i could handle!
Essential HRV is an objective comparative of how quickly you recover from a given session. There is some good science behind it.
Anyway I've decided I will give it a go, but unlike rom's thead above I'll be trying it using the garmin strap and a suunto movestick mini ant usb stick.
I'll be using the code found here http://code.google.com/p/hrvtracker/ instead of the ithlete app.
If there is anybody reading this who has a garmin hr strap and an ant usb and would like to try it out I would be very interested to hear how you got on. I've download and installed the code/application and nothing bad has happened so I think it is ok. But I'll have to wait until my usb stick arrives before I can test it.
One last thing I have got a copy of JD running formula so I'm going to break down the 5-15km plan as see how it would compare to FIRST.
I think this is offically my longest ever post!0 -
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In training? In a 5k tt or a mile repeat? I'm not surprised you can't hit your max HR. It's very difficult to work as hard in training as you do during a race.
(but if you want to, do some short hill repeats:pac:)
I don't think that indicates overtraining anyway. the HR sign, afaik, is a higher than usual resting heart rate.
Yes it is
But as with everthing sport sciency I am willing to take it with a pinch of salt anyway here is an interesting link
http://www.sportgeneeskunde.com/uploads/362/694/Hendriks_Overtraining.pdf
Re. resting heart rate, I find mine to be very inconsitant and it is really easy to change it with breathing pattern etc. so I'm not sure I can trust it/myself.
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|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|558.5|19.8|84.5|56.9
Weekly|101|1|59.5|11.5
A mixed bag of a week. only 1km in the pool, I seem to have lost my swimming mojo.
The bike is finally back, which i'm really happy about. It is the best way of adding training without noticing it.
Run wise, only two key session this week, interals and a long tempo the rest was just slow 5min/km stuff. Again HR is maxing out at 173 It just races up to 173 and than just flatlines.
On a disapointing note my weight is starting to creep up again, and I'm away next week. The weather man has given a minus 8 and below bbbbrrrrrr!!!!!! The gear will be with me and i will do something but maybe not the 10x400's that are on the plan.0 -
|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|609|21.8|94.5|61.9
Weekly|50.5|2|10|5
I'm not sure what happened this week. I went to switzerland and started drinking coffee again, which completely Fu^ks up my guts.
I know this, so why the did i do it :mad::mad: 3 training days down the drain!
^ how lame is this^
Any way I've been reading JD's Running formule and so far it looks like a very solid plan. I'll dig into it a bit more.0 -
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|Run (km)|Swim (km)|Bike (km)|Total Hours
YTD|736.8|34.8|154.5|77.9
Weekly|65.5|6|30|8
Another poor week, that makes it 3 in a row.
Came down with something on Sunday so missed my long run and today's session. I'm still feeling rubish, so I can't see this week's numbers being much better. Life just ain't playing ball any more! Anyway I'm going to keep hacking away, this bad patch can't last forever! :rolleyes:0 -
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