Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
"Man imposes his own limitations, don't set any"
Options
-
06-06-2013 1:04pm#1I am a 20 year old male and started running around 2 years ago (May 2011 to be exact) and have been training fairly consistently ever since. I attempted to do a log before but that didn't end too well and because I've come a long way since then I think its best to start fresh
I mainly concentrate on track and cross country with a few road races thrown into the mix now and again. I'd consider a middle - long distance athlete, my preferred event being the 5k.
My PBs are as follows:
800m: 2:07 (2013, indoors)
1500m: 4:19 (2013, indoors)
5000m: 16:25 (2013)
4 miles road: 21:30 (2013)
8k road: 27:04 (2013)
10k road: 35:25 (2013)
This year has been my best so far with all of my pbs run since January. My training generally consists of 6 days running - 2 sessions, a long run and recovery runs with my weekly mileage averaging between 40-45. I usually do strength and conditioning 2 days a week but I wont talk about that here.
My aims for this year are fairly simple - improve and run as best I can! Ideally I would like to go sub 16 for 5k and sub 34 for 10k. Hopefully this log will give me the motivation I need to both 15
Comments
-
-
Good session at the track today, was absolutely roasting! Session on paper was 4x1k in 3:10-3:12 with a 1.5min, 5min and 2min recovery after the first, second and third interval.
Times:
3:12 - Didn't feel great doing this one even though I felt good before the session, probably should have done one or two more strides too loosen out the legs.
3:09 - This one felt much easier despite the short 1.5 min recovery
3:08
3:00 - I was fairly surprised that i ended up doing this one that fast because I hit the 800 in 2:28, I knew I had a fair bit left in me so i decided too push it out for the last 200
I had a feeling this session wouldn't be too bad because usually we do them in 3:00-3:05 with a 3 min recovery. I haven't done kilometer intervals in a while and the coach wanted me to get used to doing them slightly slower with a shorter recovery to emulate a race. Overall very happy with the session 0 -
hay great too see your log, we are over run with long distance log, so it nice to read something I can relate to
have you seen the 10 round numbers thread on the main page, I reckon you have most of then covered.
anyway best of luck with the training and I'll be following the log,0 -
I am a 20 year old male and started running around 2 years ago (May 2011 to be exact) and have been training fairly consistently ever since. I attempted to do a log before but that didn't end too well and because I've come a long way since then I think its best to start fresh
I mainly concentrate on track and cross country with a few road races thrown into the mix now and again. I'd consider a middle - long distance athlete, my preferred event being the 5k.
My PBs are as follows:
800m: 2:07 (2013, indoors)
1500m: 4:19 (2013, indoors)
5000m: 16:25 (2013)
4 miles road: 21:30 (2013)
8k road: 27:04 (2013)
10k road: 35:25 (2013)
This year has been my best so far with all of my pbs run since January. My training generally consists of 6 days running - 2 sessions, a long run and recovery runs with my weekly mileage averaging between 40-45. I usually do strength and conditioning 2 days a week but I wont talk about that here.
My aims for this year are fairly simple - improve and run as best I can! Ideally I would like to go sub 16 for 5k and sub 34 for 10k. Hopefully this log will give me the motivation I need to both
If you ease your milage up to 55-60 over the next couple of months you'll have no problem whatsoever hitting sub 16 and sub 34. You've got nice speed so reckon a little work on aerobic development could go a long way.... Whats your current long run and have you considered 2 double days a week?
At your age I had similar times and saw big improvements from upping the milage (careful though and ease it up as it can cause injury)0 -
Thanks appreciate ithypersonic wrote: »hay great too see your log, we are over run with long distance log, so it nice to read something I can relate to
have you seen the 10 round numbers thread on the main page, I reckon you have most of then covered.
anyway best of luck with the training and I'll be following the log, I noticed there was alot of longer distance/marathons logs so decided I'd do something different! 0 -
Advertisement
-
-
Yesterday: Rest
Today: Long run of 12 miles in 1:25:09 @7:06 per mile. I went out early for this one to avoid the heat but I dont think it made much of a difference but I felt good.. went on a route I never did before around the country roads for a change
Total mileage this week: 42 miles0 -
Monday 10th of June:
Track session today, on paper was 2k, 1k, 800 and 200 with a 3 minute recovery. Times were:
2k - 6:11
1k - 2:59
800 - 2:18
200 - 28
This session doesn't look to bad on paper but the times were suppose to be fast so it was tough. It was very windy on the home straight so i reckon I lost a few seconds on the 2k, not so much the others.
I'm very happy with this session, I honestly didn't think I would be able to get the 800 under 2:20 after the other two intervals but somehow managed to find the strength Its nice too know that the strength and speed is there.. I can see a sub 16 5k in the distance 0 -
Tuesday 11th of June:
Easy run today of 7 miles in 53 mins @7:35 per mile. Did this one on grass so it would be easier on the legs after yesterdays session, felt grand after yesterday just a little bit tired but my muscles were grand 0 -
-
Advertisement
-
-
-
Thank youultrapercy wrote: »That's a fantastic session,well done. You must be in great shape.I couldn't even dream of those times. Was that session prescribed by your coach(do you have one?) or of your own making? Ya that training is prescribed by my coach. I get a training plan each week for what I'm to do each day. I wouldn't have a clue what to do otherwise! 0 -
-
-
Tuesday 18th of June:
Track session tonight consisting of a 350,300,250,200,150. This was a max effort session where you sprint as hard as you can so basically the 350 should be almost as fast a pace as the 150. The recovery was a one lap walk. The times were:
350: 48.20
300: 41.64
250: 34.25
200: 27.24
150: 19.57
I was very happy with this session, it really gives a good indication on what level of speed I currently have. It is a tough session despite the walk lap recovery but I actually felt pretty good after the 150. I think I could have done the 350m faster but I held back slightly on the last 50m, if I was to stay going which I think I could have especially in a race situation I would have done 55 seconds for 400.
My next race will be an 800 on Saturday so I'm fairly confident that I can improve on my pb of 2:07. 0 -
-
-
-
I'm starting to think I can get close to 2 minutes anyway after my last few speed sessions, I know I'm in much better shape now than I was when I ran 2:07 indoors. I seem to be fairly good at pacing myself for 800's too I don't usually blow up on the last lap.. I think I'll go out in around 60 seconds and see how I go from theregood luck
If i was doing those times in training I would be targeting a 2:00 800m 0 -
Advertisement
-
-
Thanks! The weather forecast isn't looking too good but hopefully it'll hold for my race.hypersonic wrote: »some of us could only dream of saying this ^
best of luck for the race this weekend.0 -
-
-
-
-
This would be my last 5k on the track this year so I was hoping to do a fairly decent time or even get a pb. Training has being going well the last 4 weeks but its slightly more focused on speed and the shorter events. Still though I don't think that made too much of a difference.
Surprisingly I got a good night sleep on Saturday, usually I can't sleep a wink the night before a race! The weather was terrible, a strong wind and a constant mist which varied in intensity. Luckily the rain stopped for my race but there was still a fairly strong wind.
The timetable was off by about 15 minutes so I delayed a bit in my warm up. Next thing I knew the girls race was nearly finished so I had to run over to the start line to do my drills and stretches. I left it a bit too late and only got 2 strides done before the race started. Not ideal because I felt my legs weren't loosened out enough.
The race got under way with the first lap in 78 seconds, I knew this would be slow for the leaders and sure enough after hitting the first km in 3:15 the pace suddenly picked up. There was a large field because they had the junior and u.23 race together so I just sat back and let the leaders off who ended up running 15:08! The first mile went through in 5:10 and then we hit the 2k in 6:30. At this stage I was becoming detached from the few lads I was holding on too and the field suddenly began too string out so I found myself on my own. It didn't really feel like I slowed down that much but ended up going through the 3k in 9:52. I tried too pick it up but only went through the 4k in 13:15. At this stage I was beginning to catch a few lads and ended up passing out 3 in the last km and almost caught another on the line.
Final time: 16:34
At first I was disappointed but then I realised that I can't run a pb every race, the weather was terrible and the wind really held me back, having to push into that every lap can be tough! I find 5k's on track mentally tough at times and its so easy too loose your pace. One second a lap could me a loss of 12-13 seconds in your overall time. When I ran my pb it was ideal conditions, no wind and the sun shining. There was a group of 4 of us with 700m to go when I pulled away and it felt comfortable letting everyone else do the work. When your on your own you have to do the work yourself and it can be hard pushing it when theres nobody to work off.
Overall I'm happy. 9 seconds outside my pb and my second fastest 5k ever. Next up is a 10k road race on Wednesday. Its a lovely flat 2 lap course. I've no real expectations just to go out and run and hopefully get a good time I feel good today so I should be fully recovered. Im off today so I'll do a few easy miles tomorrow with a few strides. 0 -
-
Just catching up on this log now. Super running this year you seem to be going from strength to strength keep it up.
Looking at the sessions you have been doing the training philosophies your coach has look quite familiar and look to be based on very solid principles. I reckon by the end of the summer you will bust out a very fast 1500m without a doubt.
Keep up the good work and best of luck in the 10k
Thanks ecoli I haven't ran a 1500 since the indoors and managed a 4.19 so i reckon I could definitely run much faster now. 0 -
Advertisement
-
Haven't updated this in a few days because I actually forgot about it and then got lazy. Good weeks training anyway
Monday 1st of July:
Rest after race the day before.
Tuesday 2nd of July:
3 miles easy on grass followed by 6x50m strides. Felt tired and the legs were a bit heavy even after the strides which usually loosen them out. Still wasn't fully recovered after Sundays race.
Wednesday 3rd of July:
10k road race. I'm happy with the run but not with the time if that makes sense, I wasn't fully recovered from the 5k last Sunday and ended up running 35:32. I can't really write a proper report because I've all my splits and stuff forgotton! I'm concentrating on the shorter stuff at the moment and haven't been doing much long stuff in training so I'm happy to have gotten in this race as a good training session and too build up some strength.
Thursday 4th of July:
4 miles easy on grass. Didn't time this one because I was just taking it handy and was fairly wrecked from the 10k.
Friday 5th of July:
6 miles on grass @6:45 per mile. This run felt much slower than it was but I felt good and the weather was lovely for it. Originally I was suppose to do a session but my coach said to leave it off because I wasn't fully recovered after the two races.
Saturday 6th of July:
Rest.
Sunday 7th of July:
Long run of 12 miles in 1:20:44 @6:44 per mile. Felt good for this one and ended up doing the last 6 miles in under 39 minutes. It was very warm so I went out early to avoid the worst of the sun.
Total mileage this week: 35 miles0
Advertisement