2013: Can I improve??

sb78

Hi All,

I actually meant starting this log up on 01/01/2013...but I'm only getting around to it now.
I think its a great idea to write one of these logs, and I enjoy reading yours... I've certainly learnt one or two things about running training that I didn't know already from reading your threads.

Firstly to introduce myself, I'm a 34yo male and always have been into running and all sports, I'd watch any sports on the telly if let!! I have a reasonable level of fitness. I played soccer and Gaelic up until a few years ago, mind you, not to any great standard...it was good to compete but we never won anything!!!

I completed my first ever competitive running race back in 2005 (10km in Phoenix Park) and since then I really got the competitive bug..so each year I've done a handful of events around the country...I enjoy the competitive nature of the races more so than the training..I'm sure I'm not alone there!

Up until this year my training for these races would have consisted of just getting out there and running, gradually increasing the distance of my training run towards my target race distance, without any knowledge or thought of speed training, interval training etc. etc. So I just went out and plodded through the miles gradually getting fitter but I found that in most of my races I nearly always went out too hard and finished poorly...it wasn't until I started running with a group/club that the penny dropped, and by speaking to other runners I think I picked up a lot of useful information regarding better quality training.

As the title suggests my goals for 2013 are to improve on my race times...My favourite distances are the 10km and half-marathon though I think I might try different ones this year. I'll try and post up my race results from last year in the next post...

sb78

Date Race Time Finishing Position
17/06/2012 Parkwest 10km 41:14:00 27th
24/06/2012 Strawberry Half Marathon 01:32:44 49th
07/07/2012 Achill Half Marathon 01:32:59 37th
26/08/2012 Longford Half Marathon 01:26:31 17th
15/09/2012 Athlone Half Marathon 01:25:37 68th
22/09/2012 Cuisle Roscommon Charity Run 40:02:00 10th
07/10/2012 Athlone 3/4 Marathon 02:13:22 33rd
01/12/2012 Waterford A.C. Half Marathon 01:25:20 75th

above are my results from last year, I don't think I was at my best for the first few races...the Achill half-marathon was a real brute but I was still disappointed to finish 5 minutes slower than my best time over that course..
Looking back, my training just wasn't up to scratch and I didn't realise it at the time.
I did a lot better in the latter half of the year, as I was training with people who were better than me and that got me fitter and faster...
This year I'd like to be able to get down to 37-38 minutes for 10kms but not sure if I can get there. I still havent officially gone under 40mins for 10kms so want to get that out of the way first...small goals...!
For the half marathons, I'd like to be able to do a 1.22 before the end of the year but again that could be optimistic...

sb78

ok, just realised that copying stuff from excel into here is a waste of time as it comes out all rubbish...!! I'll need to figure out google docs...!

sb78

Right its time to start recording my training. I'm using a Garmin Forerunner 110 and although its a basic model and doesn't work properly sometimes, its still been a bit of a revelation for me..up until now I had only been using a basic stopwatch. I'd be pretty much lost without it for my training now...Although I've been back in training since the start of the year, I'm just going to start posting my logs from today..so here goes:

Monday Jan 14th: 3 miles easy pace in 22.54. Avg Pace was 7:27. Ran at Lunchtime..This was run at an easy pace. I have an ongoing issue with my left hamstring and I could feel it in this run. Its been bothering me since November and I have been managing it as best I can. I have another running session tonight so wanted to take it easy on this run.

menoscemo

I was 16th in Longford (fading fast :pac:), it looks like you were 2 seconds behind me!! Small world. I'll follow this log with interest.

sb78

Monday 14th Jan (Evening Session)..
Ran miles approx in 29:47 (avg pace 7 min 35)..
Also did usual 1 mile jog down and back home from the track...
This was meant to have been a group track session but the track was too slippy to use so we had to do the session on a sort of cross country course around the track. I didn't bring any spikes so had to run on the heavy ground in unsuitable regular running shoes....as a result I don't think I got as much out of the session as planned, as I could not run up to normal speed...but also I didn't push myself too much for fear of loosing my footing as the ground was in a bad state in patches. Hamstring felt ok but then again it wasn't really tested tonight...

sb78

menoscemo wrote: »

I was 16th in Longford (fading fast :pac:), it looks like you were 2 seconds behind me!! Small world. I'll follow this log with interest.

cheers...that was the first time I'd done Longford, nice flat route for the most part...good for PB's...I'll probably be back...I think I was shocked with my time at the finish..I didn't think I was on for a PB that day.

sb78

I heard people on here talking about Jack Daniels Running Formula book so last week I ordered it on Amazon and it arrived today. Hoping I'll be able to get some good running plans out of it...I've just started reading it so early days...I'm also thinking of doing a race at the weekend, probably a 10km

RunningKing

Welcome to the wonderful world of obsessive runners.............

Great times and nice improvement in your half times from June to August

RunningKing

Btw, just started reading Daniels today, good to know the science behind the theory.

guinang

Have also just started reading Daniels, mostly out of frustration at not being able to understand half the people on this forum

I have to say, while some of it is very interesting, some of it is far too technical for where I am with regard to running. I've only read the first couple of chapters but I guess that's the basis for the whole book. At least some of the technical TLAs start to peter out as the book progresses, so I'm hoping it's less like studying as I go on.

I guess if you're doing an MBA, reading the first few chapters is like kit-kat time :P

RunningKing

guinang wrote: »

Have also just started reading Daniels.

I guess if you're doing an MBA, reading the first few chapters is like kit-kat time :P

I think the MBA is easier than Daniels......

sb78

Tuesday 15th Jan...
Spent the last 15 mins or so typing out today's post only to then somehow lose it all ...only I could do that.
So Take 2:
Original plan today was just to do an easy/recovery run after yesterday's 2 sessions. However seeing as we didnt get to do the speed session at the track last night I decided to do it today.
Using the 'pyramids' I ran 0.1mile, 0.2m, 0.3m, 0.4m, 0.5m splits and then ran these intervals in reverse. Surprisingly the legs felt better than I was expecting after yesterday...I was probably running at 85% speed/effort, and gladly the hamstring behaved itself as well.
On the downside I'm realising that my Garmin Forerunner 110 is pretty useless at giving accurate readings for short interval lengths. Firstly, sometimes it can take the best part of a mile to pick up the satellite/GPS location..then for short intervals after you have pressed start it just doesn't register for the first half of the interval so you end up running longer and getting a totally inaccurate split time...and of course by the time you press start and stop the watch you're already losing momentum.You're better just using a normal stopwatch for really short intervals.
Another thing to take into consideration on these type of workouts is to find somewhere that you are not going to run into interference with cars, people, Dogs etc. I ran this session in a quite park but there were still a couple of areas where I met traffic and that put me off the interval a little... its best if you can find straights with no twists/turns or no road crossings...
For what its worth, here are my readings, I had to slightly guess the real short ones as my Garmin split reading were just bananas..
Ran 0.1 mile in 0m38sec or 6:25 per mile
Ran 0.2 mile in 1m06sec or 5:21 per mile
Ran 0.3 mile in 1m49sec or 5:57 per mile
Ran 0.4 mile in 2m16sec or 5:40 per mile
Ran 0.5 mile in 2m49sec or 5:39 per mile
Ran 0.5 mile in 2m50sec or 5:43 per mile
Ran 0.4 mile in 2m20sec or 5:51 per mile
Ran 0.3 mile in 1m47sec or 5:53 per mile
Ran 0.2 mile in 1m07sec or 5:24 per mile
Ran 0.1 mile in 0m38sec or 6:25 per mile
Overall it was a good session and I felt fairly strong, just the interval timings are dubious

sb78

RunningKing wrote: »

Welcome to the wonderful world of obsessive runners.............

Great times and nice improvement in your half times from June to August

ah cheers...its great to be here...though surprised someone actually reading this...!!

sb78

guinang wrote: »

Have also just started reading Daniels, mostly out of frustration at not being able to understand half the people on this forum

I have to say, while some of it is very interesting, some of it is far too technical for where I am with regard to running. I've only read the first couple of chapters but I guess that's the basis for the whole book. At least some of the technical TLAs start to peter out as the book progresses, so I'm hoping it's less like studying as I go on.

I guess if you're doing an MBA, reading the first few chapters is like kit-kat time :P

I've got as far as page 22 so far. I agree its quite technical...I am in 2 minds whether to skip the stuff at the start and get straight into the programs but then again not sure they would make much sense if you haven't read the earlier chapters

RunningKing

For the session you done today, maybe try to program the watch via Garmin Training Center, don't know if the 110 allows this or not?.
I spent 20 mins today putting the next 6 weeks sessions into GTC then pleading to the watch, time well spent if you ask me! One you do them once, you have them forever.
There's also downloadable Garmin ready program's on Runners World UK website, the sessions are already programmed in, but you can change them if needed.

I get hung up on splits and having the watch programmed, others less so, all depends what you are into.

RunningKing

sb78 wrote: »

I've got as far as page 22 so far. I agree its quite technical...I am in 2 minds whether to skip the stuff at the start and get straight into the programs but then again not sure they would make much sense if you haven't read the earlier chapters

Nah, you have to read the whole thing, have had many a debate with people on here about that as,e topic!

sb78

RunningKing wrote: »

For the session you done today, maybe try to program the watch via Garmin Training Center, don't know if the 110 allows this or not?.
I spent 20 mins today putting the next 6 weeks sessions into GTC then pleading to the watch, time well spent if you ask me! One you do them once, you have them forever.
There's also downloadable Garmin ready program's on Runners World UK website, the sessions are already programmed in, but you can change them if needed.

I get hung up on splits and having the watch programmed, others less so, all depends what you are into.

cheers for that advice, didn't know much about the GTC, but will look into it...I reckon I will have to upgrade the Garmin....
In general my problem is that I'm just not very organised when it comes to session planning/race planning. I guess that's why I bought the book.. I don't like to book a bunch of races together for the year, usually I leave the races until the last minute...
Up until now I would have been roughly following programs with a race in mind... at the moment I'm just ticking over really but I plan on getting through Daniel's book in the next 2 weeks. Hopefully that will give me a sound basis to plan my sessions over the season better...and know where I'm going

sb78

Just had a look at the calendar there, lots of events I'd like to do...I think this year I'll probably focus more on shorter races: 5ks and 10ks, would also like to try cross country and hill races...that's not asking much of the legs is it???????

I've just registered for the Great Heath 10km on Sunday, there's nothing else near me this weekend and nowadays I don't like to travel too far to races..a few years ago I'd think nothing of driving 2-3 hours for a race but now I want less driving time and more rest!!

sb78

Wednesday 16/01/2013....

Did a group track fartlek session which consisted of 7 x 2 minute intervals at 5k pace with a 1 minute recovery jog after. After that we did 4 x 400 metres sprints with a 200m recovery walk.
I was feeling a bit low on energy today for some reason, so I knew tonight was always going to be a struggle...I had to resort to taking ultra-strong coffee beforehand to get me up for this...
I felt fine for the first 3-4 intervals but I obviously went out far too quick (thanks coffee), as I really struggled for the remainder of the intervals. Then when it came to the 400m sprints there was nothing left in the tank so I just completed them in my own time.

Unfortunately more problems with the Garmin Forerunner 110 tonight... it only managed to record the first 4 intervals and then packed it in altogether (screen went blank - though it appears fine again now)...hope this doesn't continue... it doesn't seem to work as well if its really murky/foggy...also it was raining throughout the workout...still you'd expect it to be more reliable than that...
No point in listing my times here as they are incomplete.
That was a really tough session, I'm still wide awake after it to be honest, and of course the coffee wont do anything good for the sleep...here's hoping tomorrow isn't a tough day in work...

sb78

Friday 18/01/13 Ran 6 miles in 45:43, avg pace 7min37, easy pace
Took a break from the running yesterday instead of a doing a recovery run. The break in itself was the recovery. I really needed it as I didn't get a good night sleep on Wed night, and therefore no benefits to be got from running yesterday.

Today I ran 2 laps of a 3 mile circuit in my local area. Its an undulating course, so good for running.
The legs were fine, but I felt a bit sluggish throughout. This was an early-morning run (started at 7am) so probably felt a little harder than it normally would. I usually don't like to run too early in the morning and I find it very hard to get up in the dark mornings. I prefer to do my training either at lunchtime or in the evenings.

I am up to page 40 of Daniels Running Formula Book. So far slow progress. I am not dedicating enough time to it - if only there were a few more hours in the day?!
So far, I'm struck by the emphasis he places on doing slow steady runs to build up a base of fitness, and also the importance of the rest phase between your interval work. This may sound obvious, but it is something that I have been overlooking in my own training. For example, before christmas I was sometimes doing 3-4 fast sessions a week and not enough slower work, also I was not taking a long enough break during my interval work...

sb78

Saturday 19/01/13. Ran 4.5 miles easy pace in 35:11. Avg pace = 7:49.
Managed to wake up early this morning at 7.30am (that's early for me on a Saturday morning!!) and was out the door for the run at 8.00am. Was still semi-dark when I started out on the run. Took it very easy, and felt fine on the run...obviously didn't want to take anything out of myself with tomorrow's race in mind..met one or two other runners out early which was good to see...

Tomorrow am doing the Great Heath 10km run in Co Laois.. Hoping to come in under the 40 minute mark and to be honest I'll be disappointed if I don't manage to do it. I've managed to almost do it in a couple of 'time-trial' runs that I ran before the christmas break, so I'm hoping that the race scenario will result in a quicker time...the plan is to not go off too quick tomorrow so I'll be on a tight rein and I'm planning on running at about 6min 30 for the first couple of 3 miles and then gradually increasing the pace from there...my only concern is that I've not done enough 10km-specific training in my speedwork, rather the last few weeks of my training have been more suited to 5kms...anyway we'll see tomorrow..looking forward to the competitive action again..

RunningKing

Wow, hoping for a sub 40 10k. Best of luck, hope you get it! Be interested in hearing your feedback on the concerns you have. I'll be in the same boat in April.

sb78

RunningKing wrote: »

Wow, hoping for a sub 40 10k. Best of luck, hope you get it! Be interested in hearing your feedback on the concerns you have. I'll be in the same boat in April.

cheers, yeah all sounds so easy doesn't it...will report back tomorrow one way or the other

sb78

Sunday 20/01/13. Greath Heath 10km race:
Chip Time: 39:41. Race Time: 39:48. Avg. Pace/mile: 6:18. Overall finished 18th
Mile Splits: 6:31; 6:24; 6:21; 6:20; 6:16; 5:59; 6:04..

Despite leaving the house in acres of time, I only got to the start until 10:20am. It was only 2.5 degrees in the car on the way down but there didnt seem to be any ice on the roads.Got a bit lost after Portloaise, so what should have been a 1 hour drive ended up more like 1 and a half hours. I had to stop outside a house and ask for directions in the end but it turned out that I wasnt far away from the GAA club. So it was a rushed job getting to the registration, picking up kit, toilet, stretch and do a proper warm up run. Before I knew where I was the race was about to start..

My plan was to start slowly and gradually increase the pace. I wanted to hold back until after mile 3 and I think it worked out fairly well. Cruised through the first 3 miles and still felt fresh enough. A good few people were passing me early on but I my head I was saying to myself not to go too hard too early, as I knew I wouldn't get home if I went out too fast.

Then After mile 3 I knew that I had to pick up the pace to get in under the 40 min mark. Still felt fine at this stage..Between mile 4 and 5 there was a tough enough hill (so much for the flat route!) I managed to get through that without losing too much time and luckily mile 5-6 was gently downhill so I really pressed on from here...I had passed a good few by this stage..I could see a group of 3 lads ahead of me now and I tried to focus on catching them to keep the pace up..though by the end of mile 6, I was flat to the boards and was starting to feel the pain..the final 0.25 miles were uphill and I knew I was ahead by this stage, though when I got to the finish, there was no overhead banner that usually marks the finish of a race, so I wasn't actually sure where the finish line was! Luckily I had a bit to spare. The legs held up well and I could only feel the old hamstring injury near the end. Really happy with setting a new PB for this distance, I'd like to think that I had something left at the end but we'll leave that for another day.

RunningKing

Great performance in the cold

sb78

RunningKing wrote: »

Great performance in the cold

thanks, didn't feel the cold too much... after spending far too long in the car I was only too glad to get out and face it...was hot and bothered by then so needed to cool down:)

sb78

Summary of last week's runs:
14/01/13 to 20/01/13
Monday 14th (am): 3m easy pace. Monday 14th (pm): 3.93 cross country tempo pace
Tues 15th: Fartlek session. 1 mile warm up/warm down. 'Pyramid' intervals of 0.1m up to 0.5m and then in reverse at 5k pace with 2 min jog in between each workout
Wed 16th: Fartlek/Intervals. 1 mile warm up/warm down. 7 x 2min @5k pace. 4 x 400m sprints.
Thurs 17th: rest
Friday 18th: 6m easy pace
Sat 19th: 4.5m easy pace
Sun 20th: 10km race

Total Mileage for week: approx 32mile
My main focus for the next few weeks will be on 10km events. I definitely won't race next weekend but am looking at the Enniscorthy 10km race on Feb 10th as my next challenge. I know the route, having ran it a few times before. Not sure if its a PB course though...

I'm afraid I still haven't made any further progress on Daniel's running book. Fairly busy at the moment with work so am finding it hard to find reading time on top of doing all the running. So, I'm kind of making up the training sessions as I go along. I'll stick to the 2-3 speed sessions per week and the rest will be just easy sessions.

sb78

Monday 21/01/13
AM
Did a 4 mile run in early morning cold @ recovery pace of around 8 minutes to the mile. It was bitter cold. Gladly no adverse reactions to yesterday's race.

PM
1 mile warm up/down. Then 10 x 300m on track.
Was in two minds whether or not to do group track session in the evening. After a race the day before, logic would tell you to put feet up, but I'm a glutton for punishment so went ahead with it in the end.
To be honest I didn't really enjoy this. My heart wasn't really in it and I don't think I gave 100%. I don't have a turn of foot anymore so struggle with these short sprints..also as I've got weak hamstrings in my mind I'm always telling myself to hold back..Also not sure that this kind of workout is useful for what I'm trying to achieve. Having said all that, I much prefer training in a group than on my own. I'll always push myself that bit extra in a group.
I tried to record the intervals on my Garmin but gave up after the first couple, its not feasible to do this when you're in the middle of sprint work. Gladly, my legs held up ok.

Normally I take thursday as my rest day in the week, but might take tuesday off instead, or else it will be just a very easy run.

belcarra

Good point about the faster sessions at this stage and what you are aiming to achieve from them. If the main goal is a Spring marathon then perhaps now is a bit too early for the faster stuff, and that miles and Tempo paced runs might be more beneficial at present, with faster VO2Max 'sharpening' coming closer to the event itself? That is the strategy I'm taking myself for Rotterdam, but it would be interesting to hear other people's thoughts on this.

sb78 wrote: »

Monday 21/01/13
I tried to record the intervals on my Garmin but gave up after the first couple, its not feasible to do this when you're in the middle of sprint work.

Rather than pressing buttons at the start and finish of sprints/intervals, you can usually just log into GC after the run has been uploaded and by going into the Player it should be resonably easy to see the start and finish of intervals by the dramatic change in pace and/or HR. If you hover over these points it will give you the info you require to work out the pace for each segment.

That's if you're bothered of course!!

sb78

belcarra wrote: »

Good point about the faster sessions at this stage and what you are aiming to achieve from them. If the main goal is a Spring marathon then perhaps now is a bit too early for the faster stuff, and that miles and Tempo paced runs might be more beneficial at present, with faster VO2Max 'sharpening' coming closer to the event itself? That is the strategy I'm taking myself for Rotterdam, but it would be interesting to hear other people's thoughts on this.



Rather than pressing buttons at the start and finish of sprints/intervals, you can usually just log into GC after the run has been uploaded and by going into the Player it should be resonably easy to see the start and finish of intervals by the dramatic change in pace and/or HR. If you hover over these points it will give you the info you require to work out the pace for each segment.

That's if you're bothered of course!!

thanks al lot for that, I'll certainly try that way of recording next time..seems much simpler..in terms of goals, I'm focusing on 10km races at the moment...once we get into the longer days I'll start thinking about half marathons..I haven't done a marathon since DCM in 2009, I prefer the shorter stuff

sb78

Tuesday 22/01/13.
Did 5 mile run at Easy pace (E). Time: 39:51. Avg pace per mile =7:58
Nothing much to report from this run apart from the cold. Today, I went after work and couldn't wait for it to be over as it was bitter out there and after a mile or so I thought my hands were going to fall off. Normally the cold doesn't bother me at all..it must have been below freezing. So I stopped after 1 lap near my house and ran inside and grabbed a pair of gloves. Normally I hate layers on when running but today I had to wear the layers. With the cold and extra layers on, couldn't really get into any sense of rhythm. And just as I was almost finished the run, I trod on a pile of dog litter, so I would have been better off staying indoors this evening. There is dog litter everywhere on the pavements near where I live, nobody seems to notice or care. I'm not anti-dogs or pets (as long as they don't chase me when I'm out running!!) but owners should take more responsibility in cleaning up the litter. I'm sure though its a problem in every town in the country and not just near me. Ok, enough, don't want to stray off topic....

On the positive side of things, managed to get through the whole of chapter 3 of Jack Daniel's book. Some of his terminology starting to fall into place...Seems my current VDOT is around 54...

sb78

Wednesday 23/01/13
1 mile warm up/down
Then 10 x 400m at fast pace on running track.
Somehow forgot to bring my Garmin with me so was unable to record the splits.
Not sure what was wrong with me on Monday night (probably post-race tiredness) but tonight felt like a different person. Breezed through these laps (maybe having no watch was a blessing)....felt some slight pain in hamstring near the end, but nothing major.
It was very cold out there but didn't seem to affect me as much as yesterday...

RunningKing

Interesting comment regarding the hamstring. Running an easy run late on Tuesday, my hamstring felt tight. Must be the cold affecting it.

tang1

RunningKing wrote: »

Interesting comment regarding the hamstring. Running an easy run late on Tuesday, my hamstring felt tight. Must be the cold affecting it.

Snap, never had slightest issue with hammers. Past weeks cold weather they've been very sore at times.

sb78

my hamstring's been playing up since November, went to the physio twice with it, but the advice I got I could given myself. Probably the cold weather doesn't help. It always seems worse when I'm sprinting, but I'm not doing much of that these days:D
Its manageable as long as I keep to the warm up and stretch routine..

sb78

Have been really short of time during the past few days. I'm really struggling at the moment with the work/training/and family balance. Feels like I'm not devoting enough time to the latter...having said that I'm lucky in that my other half is always supportive of my running..sure it gets me out from under her feet as she says herself;)...

So, I'm just trying to play catch-up here with the training log...below is a brief synopsis of the last few days training:

Thursday 24/01/2013: this was a rest day. I usually talk this day off from any form of exercise. Its seems like a blur now so can't even remember what I did on Thursday, apart from work

sb78

Friday 25/01/2013.
Ran 3.6 miles at tempo pace (time: 24:35, avg pace/mile: 6:50)
Then ran 2.3 miles at easy pace (time 16:46, avg pace: 7:20)

Took day off work. Planned to get a good quality running session in today, as I knew that over the weekend I wouldn't have the time to spend too long at the running.

I wanted to do a slightly longer run on Friday, plan was to a 7 mile sort-of tempo run. Wanted to start off at 7 minute pace and increase it gradually so that I was down to 6 minute pace by the end. A little optimistic maybe but at the time I felt I would be able to do it.The route that I chose was a 7 mile loop around the town, some of it out in the country...quite boring in places, as you can see for a mile ahead, as the road is so straight. Its also mainly flat.
Took in a 1 mile warm up around the local estates. The day was rough enough, and had been raining all morning, but by the time I set off it had eased somewhat. However it was still windy enough, and cold, so I decided to add an extra layer. I would regret this later.
After the warm-up I felt fine, really strong actually. Ran mile 1 in 6min58", and felt fine, however as soon as I left the town after the start of mile 2, the wind suddenly seemed to get much stronger, and I was now running directly into the teeth of it. During mile 2 I was having to work much harder to keep up to the intended 6min 50 pace, and although I achieved it, I knew I was consuming to much energy. During mile 3, I was flat out trying to run 6min 40 pace, and was still running into the wind. At this stage I decided to run as far as 3.5 miles and then turn around and go back, so that the wind was at my back on the way home...kind of cheating but at least a Plan B. Disappointingly, what happened instead was that I came to an abrupt halt after only 3.6 miles. My brain managed to convince my legs to throw in the towel...I was a bit annoyed with myself for giving up really, I was defeated by the elements, and I need to deal with the wind better than I have been.

I walked for a minute or two after stopping and then ran home at easy pace for the rest of the run...on the way home it started pouring again so I was like a drowned rat by the time I got home

Having to many layers on when going for a long run is not a good idea either, as it just slows you down, and gets uncomfortable the further you go so that won't be happening again...

sb78

Saturday 26/01/2013
Ran 5 miles at easy pace in 39:50 @ avg pace of 7:58.
Was in Wexford for the weekend, managed to get up early and sneak in an early morning run on a 5 mile route that I've done many times before. It was again cold and windy, but running at this easy pace negated the effects of the elements. However, there are 3 serious climbs on this route, so even at easy pace, I felt like I was working hard. Thankfully the last mile is nearly all downhill...
I was glad to get this one over, and get back inside a warm house...

sb78

Sunday 27/01/2013
1 mile warm up/warm down
Then pyramid intervals at 'fast' pace of 0.1m, 0.2m, 0.3m, 0.4m and 0.5m, and then in reverse. 2 minute jog in between each interval.

Felt pretty exhausted on Sunday, had a late night on Saturday night at a family gathering....and didn't get to bed until 3am..definitely a day's rest called for right?
Drove the 2 hour journey back to base in the afternoon, but by evening time I had changed my mind and decided to get in a speed session. I should have really listened to my body....
The conditions were again tough, with more wind and rain, but on these short intervals, they weren't really a factor.
For the first 3 intervals were fine and I felt like I was running strong and fast. I was running splits of 5:11, 5:20, 5:22...but then once I started the longer intervals, I emptied quickly and the effects of the 2 hour drive and lack of sleep started to kick in. My times for the later splits were 5:39 and 6:02 before my Garmin screen went blank. Thanks again Garmin...
I had to do the reverse splits without any clock but I was struggling so I doubt if my times were good. You really have to look after yourself properly with proper diet, sleep etc to do these kind of workouts. And don't try them if you feel crap

sb78

Summary of last week's training:
21/01/13 to 27/01/13
Monday 21st (am): 4mile @ recovery pace (8min40/mile). Monday 14th (pm): 10 x 300metres on running track @ fast pace with 1 minute break in between. 1mile warm up/down
Tues 22nd: 5mile @ easy pace (8 min/mile)
Wed 23rd: 1 mile warm up/warm down. Then 10 x 400 metres @ fast pace
Thurs 24th: rest
Friday 25th: 3.6mile run at tempo pace (avg 6min50/mile) then 2.3mile at easy pace (avg 7min:20/mile)
Sat 26th: 5m at easy pace (avg 7min:58/mile)
Sun 27th: 1 mile warm up/warm down. Then 'Pyramid' intervals of 0.1m up to 0.5m and then in reverse at 5k pace with 2 min jog in between each workout

Total Mileage for week: approx 33mile

I definitely felt tired in my sessions towards the end of last week, hoping to listen to my body more in the coming weeks!
I'm looking at Feb 10th as my next race.

sb78

Monday 28/01/2013
AM: 4.5 mile run at easy pace (8 min per mile)...another wet and windy day...conditions pretty bad...legs felt quite 'jarred-up' on this run following last nights speed session.
PM: Decided to give tonight's group session on the running track a miss...I was falling asleep at my desk in the afternoon, so I knew that I needed a rest. Doing the session wouldn't have done anything for me....

sb78

Tuesday 29/01/2013
1 mile warm up/down
Then 7 x 0.4 mile @5k pace with a 2-2.30 minute jog in between
Split times: 6:02, 5:41, 5:39, 5:36, 5:33, 5:47; 5:33
I wanted to do a good quality speed session today, with slightly longer intervals than what I've done in the past couple of weeks.
Again weather was lousy and strong wind prevalent as I warmed up. Did this session in an industrial estate, its walker/runner friendly with lots of footpaths and usually not busy. There is a straight of about 0.4mile from one end of the industrial estate to the other, so I choose this as my interval length. Its pretty flat also...
Took off with the wind at my back, and didn't over-do it on the first interval. Every second interval was ran straight into the wind, which was tough, though I actually preformed better running into the wind for the most part (if you can believe my Garmin, that is)...I made sure to take a good long break/recovery jog in between...
after about 6 intervals, I was really tiring, so I stopped at 7 intervals (my original plan was to try 10 intervals)...
I think this was a good workout, though I felt empty after it. Won't be doing anything too strenuous tonight

EMPM

Hi sb78,

I was just reading through your log today, some good improvment in you half marathon times last year, well done. And congrats on a pb in the 10k last week.

I am also aiming for a similar time for the Enniscorthy 10k and also looking to improve my half marathon times this year, so ill be following with interest.

What would you say is your key session for the week that helps you improve your speed.

Cheers
EMPM

sb78

EMPM wrote: »

Hi sb78,

I was just reading through your log today, some good improvment in you half marathon times last year, well done. And congrats on a pb in the 10k last week.

I am also aiming for a similar time for the Enniscorthy 10k and also looking to improve my half marathon times this year, so ill be following with interest.

What would you say is your key session for the week that helps you improve your speed.

Cheers
EMPM

Hey,
cheers for that, I think Enniscorthy is going to be a tougher course than the one I did in the flat midlands. If I remember correctly, there's a couple of steep hills right?

your's is a hard question to answer. At the moment for my 10k training I am currently doing shorter speed intervals (e.g. 300m 400m etc) with the group and for the next few weeks I hope to try and get one session a week on my own where I try longer speed intervals (e.g. of 1k or so). Then at the weekend I will try and get in one longer run of 7 miles or so at tempo pace. Every other run that I do is just slow, steady work at easy or recovery pace, depending on how I'm feeling. I'm not following any book at the moment as haven't got the time, but am slowly trying to work through Jack Daniels Running formula book.

I guess any of the group sessions that I do on track I would consider them to be important. I'm lucky to have great facilities nearby...we have a running coach as well and at the moment we are doing shorter length intervals, but over time we will be doing longer intervals and tempo runs, which coincides with the race calendar where the shorter races are usually at the start of the year and the half marathons and marathons in the latter half....
It sounds obvious but when you're running with other people, you will always push yourself a bit harder. I find that if I'm training everyday on my own I won't put the same effort in. I'm not the best trainer on my own and much prefer the herd or competitions/races. I sometimes give up on my own when it gets too hard. I have never done this in a group or a race. When I'm training in a group, my times are usually better than training on my own.
I think for me the improvement last year came about from joining a club, and although its not a running club as such, I am usually able to train with people that are better than me, and even though at the time it made me feel slow when I couldn't keep up with these guys, when it came to the races, it had brought me on a lot.
I think once I finish Daniel's book I'll be able to answer you better..anyway hope this helps
P.S. I'm gonna have to start finding time to read the other logs on here...

rom

sb78 wrote: »

Friday 25/01/2013.
Ran 3.6 miles at tempo pace (time: 24:35, avg pace/mile: 6:50)
Then ran 2.3 miles at easy pace (time 16:46, avg pace: 7:20)

Tempo pace too slow and easy pace too fast ? Shouldn't tempo be close to lactic threshold (10k pace) and shouldn't your easy runs be aerobic and closer to LSR pace ?

sb78

rom wrote: »

Tempo pace too slow and easy pace too fast ? Shouldn't tempo be close to lactic threshold (10k pace) and shouldn't your easy runs be aerobic and closer to LSR pace ?

the tempo pace wasnt meant to be that slow, it was just that the run didn't work out as planned (see my entry for that day).

rom

sb78 wrote: »

the tempo pace wasnt meant to be that slow, it was just that the run didn't work out as planned (see my entry for that day).

I see. Didn't read the whole thing

EMPM

sb78 wrote: »

Hey,
cheers for that, I think Enniscorthy is going to be a tougher course than the one I did in the flat midlands. If I remember correctly, there's a couple of steep hills right?

your's is a hard question to answer. At the moment for my 10k training I am currently doing shorter speed intervals (e.g. 300m 400m etc) with the group and for the next few weeks I hope to try and get one session a week on my own where I try longer speed intervals (e.g. of 1k or so). Then at the weekend I will try and get in one longer run of 7 miles or so at tempo pace. Every other run that I do is just slow, steady work at easy or recovery pace, depending on how I'm feeling. I'm not following any book at the moment as haven't got the time, but am slowly trying to work through Jack Daniels Running formula book.

I guess any of the group sessions that I do on track I would consider them to be important. I'm lucky to have great facilities nearby...we have a running coach as well and at the moment we are doing shorter length intervals, but over time we will be doing longer intervals and tempo runs, which coincides with the race calendar where the shorter races are usually at the start of the year and the half marathons and marathons in the latter half....
It sounds obvious but when you're running with other people, you will always push yourself a bit harder. I find that if I'm training everyday on my own I won't put the same effort in. I'm not the best trainer on my own and much prefer the herd or competitions/races. I sometimes give up on my own when it gets too hard. I have never done this in a group or a race. When I'm training in a group, my times are usually better than training on my own.
I think for me the improvement last year came about from joining a club, and although its not a running club as such, I am usually able to train with people that are better than me, and even though at the time it made me feel slow when I couldn't keep up with these guys, when it came to the races, it had brought me on a lot.
I think once I finish Daniel's book I'll be able to answer you better..anyway hope this helps
P.S. I'm gonna have to start finding time to read the other logs on here...

Thanks sb78, i am currently doing similar stuff, short & long intervals and some tempo runs, but it is all done on my own, i agree that when running with other people you tend to push that bit harder. There are clubs near me but the times they train does not suit me, might see if i fit in their sessions somehow. Hoping to go under 40 in Enniscorthy.

Im also not following a plan but have just ordered P&D's book so look forward to getting stuck into that. I enjoy reading the logs, lots of great info and advice in them.

sb78

rom wrote: »

I see. Didn't read the whole thing

not a problem...

sb78

EMPM wrote: »

Thanks sb78, i am currently doing similar stuff, short & long intervals and some tempo runs, but it is all done on my own, i agree that when running with other people you tend to push that bit harder. There are clubs near me but the times they train does not suit me, might see if i fit in their sessions somehow. Hoping to go under 40 in Enniscorthy.

Im also not following a plan but have just ordered P&D's book so look forward to getting stuck into that. I enjoy reading the logs, lots of great info and advice in them.

you're welcome...good luck with the race...
I also try and do some core work but at the moment I am only doing this once a week. I'd like to do more but very hard to find time to do more than that on top of 6 runs a week...once you come in from your training session you just want to relax, and eat!!
yeah the clubs don't suit everyone and you have to give up your time in the evenings, and weekends. when do you train? is there anyone at work you could train with that's fast?