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The main thing is keeping the main thing, the main thing

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  • Nice going AMK, that's some solid mileage you're holding, and not a niggle in sight.




  • I'm running ferrycarrig and fungarvan aswell, you can pace my sub 60 attempt!




  • Gavlor wrote: »
    I'm running ferrycarrig and fungarvan aswell, you can pace my sub 60 attempt!

    Sub 60 for Ferrycarrig - don't be holding AMK back ;)




  • Jan 12th: FerryCarraig 5m
    Gavlor wrote: »
    I'm running ferrycarrig and fungarvan aswell, you can pace my sub 60 attempt!

    See you both in Ferycarrig.... Finally a face-off with Gavlor! ;)




  • Gavlor wrote: »
    I'm running ferrycarrig and fungarvan aswell, you can pace my sub 60 attempt!

    No problem - I'll look after pacing the 1st 200 meters of the 10 miler.

    What time you hoping for in the 5m?


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  • blockic wrote: »
    See you both in Ferycarrig.... Finally a face-off with Gavlor! ;)

    But he'll be on his mountain bike thingy.......(I still think you'd take him):D




  • No problem - I'll look after pacing the 1st 200 meters of the 10 miler.

    What time you hoping for in the 5m?

    No idea, I'll have to see how I'm fixed once I get back training




  • Ferrycarrig is a good race- might have to join ye all at it... whats the date?




  • drquirky wrote: »
    Ferrycarrig is a good race- might have to join ye all at it... whats the date?

    Jan 12th - just enough time to get over the new year food/drink fest.




  • Monday 18th: 5m @ 8:10 HR 133

    Tuesday 19th: [email protected]:27 HR 145 (inc 3 Tempo)
    3 Tempo (6:30 / 6:26 / 6:15) HR average 155 for 3xT


    Just realised I'm at 1496 miles for the year - thats a load more running than 1122 in 2012 - but at least I ran a marathon in 2012!

    Happy with where I am running wise right now - from next week I might add in some intervals, just to get different stimulusususus adaptations.

    Not going to murder myself on the intervals - been reading a lot of running stuff lately and less is definitely more when it comes to this (especially at my age)/

    Difficult part of doing intervals in winter is finding a place to do them in the dark - I suppose Chesterfield in PP isn't too bad at night for this.
    Other alternative is to swap the long run to mid week and do intervals at w/e.

    Might pop over to Lucan Park Run on Sat (only ever done Malahide) - does this make me a park run tourist?


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  • Monday 18th: 5m @ 8:10 HR 133

    Tuesday 19th: [email protected]:27 HR 145 (inc 3 Tempo)
    3 Tempo (6:30 / 6:26 / 6:15) HR average 155 for 3xT


    Just realised I'm at 1496 miles for the year - thats a load more running than 1122 in 2012 - but at least I ran a marathon in 2012!

    Happy with where I am running wise right now - from next week I might add in some intervals, just to get different stimulusususus adaptations.

    Not going to murder myself on the intervals - been reading a lot of running stuff lately and less is definitely more when it comes to this (especially at my age)/

    Difficult part of doing intervals in winter is finding a place to do them in the dark - I suppose Chesterfield in PP isn't too bad at night for this.
    Other alternative is to swap the long run to mid week and do intervals at w/e.

    Might pop over to Lucan Park Run on Sat (only ever done Malahide) - does this make me a park run tourist?

    They love Parkrun tourists there, a guy called Paul was race director when I ran it, make sure to introduce yourself, they're a very friendly bunch (it's a Parkrun thing:D) Great to see you back on track and congrats to T on the Dublin squad, it must be the good genes:)




  • Difficult part of doing intervals in winter is finding a place to do them in the dark - I suppose Chesterfield in PP isn't too bad at night for this.
    Other alternative is to swap the long run to mid week and do intervals at w/e.

    Ummmmmm join a freaking club? Tallaght AC trains Tues and Thurs nights on a lit up track :D:D:D




  • drquirky wrote: »
    Ummmmmm join a freaking club? Tallaght AC trains Tues and Thurs nights on a lit up track :D:D:D

    Not a patch on Brothers' Pearse or Sportsworld's home turf I hear...




  • Sure, join Tallaght... if you're some kind of track fairy afraid of getting your runners dirty :rolleyes:




  • Difficult part of doing intervals in winter is finding a place to do them in the dark - I suppose Chesterfield in PP isn't too bad at night for this.
    Other alternative is to swap the long run to mid week and do intervals at w/e.

    I do my intervals on Saturdays, and long runs on Sundays. When I started running I followed Hal Higdon plans and this is a legacy from these. I find that this works for me. Sometimes the legs might feel a bit stiff at the start of the LSR on the Sunday, but mostly I barely feel the speed session in the legs.

    (P&D doesn't have this formula and while training for Cork I found it strange to be running short and easy on the days before my LSR)




  • outforarun wrote: »
    I do my intervals on Saturdays, and long runs on Sundays. When I started running I followed Hal Higdon plans and this is a legacy from these. I find that this works for me. Sometimes the legs might feel a bit stiff at the start of the LSR on the Sunday, but mostly I barely feel the speed session in the legs.

    (P&D doesn't have this formula and while training for Cork I found it strange to be running short and easy on the days before my LSR)

    IMO this is a really bad idea. Doesn't allow for proper recovery and can lead to injury .




  • drquirky wrote: »
    IMO this is a really bad idea. Doesn't allow for proper recovery and can lead to injury .

    I do hear you. And maybe I've just been lucky.

    I should expand a bit.

    Part of the reason I have my weekends like this is, as I mentioned above, a legacy of Higdon plans. I also have my weekends like this is for purely logistic reasons. The only time I can be guaranteed to get a run in during the week is in the early mornings (usually starting between 5:15 and 6:15) and the body can struggle with GA pace at that hour, LT pace is very tough, and I don't want to even think about anything faster (admittedly I've never tried).

    Obviously I don't know for sure but I don't feel I can attribute any injuries I've had to my weekend schedule. The last significant injury I've had was during a PD training plan (which doesn't have this type of weekend set-up, here I think the injury was due to the weekly ramp up in mileage).

    [I'm just remembering now as I'm typing that P&D does have three weekends where a 17 mile LSR follows the day immediately after a race (8K to 15K race distance I think). My PD injury occurred before this part of the plan.]

    I should probably also add that when I say LSR, I'm generally thinking 12 to 16 miles. Anything longer and I would adjust my speed session, and would probably avoid intervals.

    This post is rambling a bit, sorry.




  • Thursday 21st: 6.5m (inc 10x30 secs)

    Wrapped up warm for this (or so I thought) - went down to the PP and had a nice trail run - stuck in 10x30 secs on 15 acres and jogged back.

    Don't know if I done the bursts too hard (4:30-5:00 pace) but I had stomach issues when I got home and all night.
    Also got a chill through the body that made it feel like the dreaded Man Flu as well. Not a good evening for me - just a big girls blouse.

    I wont race do Parkrun this weekend as a result - might just take it handy and see how I feel Sunday for a long(ish) run.




  • Friday 22nd - didn't do the planned 4m run - took a rest day instead.

    Saturday 23rd: Didn't do ParkRun - took the dog for an 8m trail run around the PP.
    Lovely run - got inspired by Quirkys tempo run this week, but just went round the Munich's at a slow pace.

    Will definitely do a couple of sessions on these in the coming weeks.

    7.87m @ 8.29 pace (HR 141 - a bit high for an easy run).

    Will cut the LR from 15m to 10m on Sunday as a precaution.




  • Friday 22nd - didn't do the planned 4m run - took a rest day instead.

    Slacker!


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  • Sunday 24th: 10.17m 'steady'

    Great run along the coast again from Sandymount.
    1m WU - 8:30
    [email protected]:15
    1m CD 8:10

    Forgot the watch, so turned on RunKeeper on the phone. Couple of stops due to the level crossing, but nice effort at a 'comfortably hard' pace.

    wtd: 39.6 / mtd:130

    Nice to get a week with increased intensity.




  • How are Spurs doing??




  • belcarra wrote: »
    How are Spurs doing??

    oh is there a game on? - watching the rugby.







    :mad: One for the rant thread.




  • Mind the gap!




  • more of a chasm than a gap!




  • Monday 25th : 4.09m @ 8:13 pace - nice and easy around Castleknock (not in PP for once)

    Tuesday 26th: 10.64m (4x1k + 4x200) - with the headlamp in the PP

    This is a Tergat CV (critical velocity)session that I'll be progressing for the next few weeks. The pace is meant to be slightly slower than 10k pace however, Tergat suggests 8-12 secs slower than 5k pace. - So I was targeting these reps at 6:05 pace (give or take).

    4x1k
    Rep1 3:42 (5.59) (eager!)
    Rep2 3:37 (5:51) (Downhill)
    Rep3 3:44 (6:02)
    Rep4 3:44 (6:03)

    The prescribed recovery was 600m - I found that too long so may reduce it as I progress these.

    Took a 5min recovery and went into 4x200 (90 secs) (36,32,32,35)

    Happy with these - ran them hard - I was amazed at the power I had after the 4x1k and relatively high mileage. Focused on form - pushing the arms and running tall.
    I subsequently found out that the 200's are to be done at 1500m pace - so I may have pushed out the boat a little on those.

    Next week I'll do 5x1k (+4x200) with the same 600 recovery. In a few weeks, I'll reduce the recovery.

    Happy with the session - a good 10 miles with a bit of quality in there.




  • Nice session that. What's the main thing now?




  • You're going well at the moment, the break seems to have done you the world of good




  • blockic wrote: »
    Nice session that. What's the main thing now?

    Thanks
    Everything is pointing to Manchester in April.
    On the way there, I'll be targeting;
    Sub 30 5 mile
    Sub 63 10 mile
    1.23.x HM

    But the main thing is Sub 3 in Manchester.


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  • just wondering, you gonna follow an "off the shelf" plan for Manchester or do your own thing?


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