Forever run

barryoneill50

Here I go,
Started running February 2013 from a zero base and got completely addicted.
Took part in numerous 5k-10k races, 3hm's and the dcm. Here are some pb's

5k 20:30(streets of Wicklow)
10k 42:50(training time trial)
Hm 1:40:11(4-5 weeks before dcm, ferns, was holding back a bit so definitely can knock 3-6 min of this time)
Dcm 3:43

Probably averaged 30 miles per week last year peaking at about 50 3-4 weeks before dcm.
Goals for the year as follows;
5k - 19:30
10k - sub 40
10mile - sub 67
Hm - sub 92
Marathon - sub 3:30

BeepBeep67

Good luck with the training, the targets look sensible and achievable with consistent and specific training.

barryoneill50

BeepBeep67 wrote: »

Good luck with the training, the targets look sensible and achievable with consistent and specific training.

Thanks beep beep,
Any help/advice much appreciated

barryoneill50

Monday 30/12/13
3 mile easy/recovery. No issues

Tuesday 31/12/13
10x400m@ under 5kpace......10x400m@easy pace. With warm up and warm down. Very comfortable.

barryoneill50

Rest day scheduled for today so naturally enough did a five mile run @ 7:58 pace. Legs a tad heavy, but I'll put that down to six days running with no rest.
I'll rest tomorrow:D

barryoneill50

Rest day today alright.
Decided to pencil in the ferricarrig 5mile for the 12.01.14, followed by the enniscorthy 10k on the 09.02.14. Looking at other treads these seem to be very well organised events. These two runs will give me good indications to where I'm at regarding my goals for the year.
Next three runs for this week are hopefully;
5mile steady tomorrow,
Interval session sat,
11-12 run Sunday morning......we shall see....

barryoneill50

Decided to switch today's and tomorrow's runs.
Good session today on the thread, hence the distances in Km's.......
1k warm up at 6 min / km
2k @ mp. 5min/km
2k@hmp. 4:39min/km
2.5k @ 10kp. 4:16min/km
2.3km warm down at decreasing pace.
Total 6.1miles

Above at a very slight incline to add a bit of resistance.
The last two speed sessions have been comfortable enough and have been based on my current race speeds. Is this correct? Should I tweak it a bit or wait till I complete a few more races before I adjust? Comments/suggestions much appreciated, thanks

barryoneill50

barryoneill50 wrote: »

Here I go,
Started running February 2013 from a zero base and got completely addicted.
Took part in numerous 5k-10k races, 3hm's and the dcm. Here are some pb's

5k 20:30(streets of Wicklow)
10k 42:50(training time trial)
Hm 1:40:11(4-5 weeks before dcm, ferns, was holding back a bit so definitely can knock 3-6 min of this time)
Dcm 3:43

Probably averaged 30 miles per week last year peaking at about 50 3-4 weeks before dcm.
Goals for the year as follows;
5k - 19:30
10k - sub 40
10mile - sub 67
Hm - sub 92
Marathon - sub 3:30

Would also like to do >2000 miles this year

AuldManKing

barryoneill50 wrote: »

Decided to switch today's and tomorrow's runs.
Good session today on the thread, hence the distances in Km's.......
1k warm up at 6 min / km
2k @ mp. 5min/km
2k@hmp. 4:39min/km
2.5k @ 10kp. 4:16min/km
2.3km warm down at decreasing pace.
Total 6.1miles

Above at a very slight incline to add a bit of resistance.
The last two speed sessions have been comfortable enough and have been based on my current race speeds. Is this correct? Should I tweak it a bit or wait till I complete a few more races before I adjust? Comments/suggestions much appreciated, thanks

I'd wait til your next race and then adjust based on something like a McMillan calculator.
But if your next race is a long time away, then adjust very
slightly upwards.

barryoneill50

AuldManKing wrote: »

I'd wait til your next race and then adjust based on something like a McMillan calculator.
But if your next race is a long time away, then adjust very
slightly upwards.

Cheers,
I'm doing the ferricarrig 5mile next week so I'll work from there.......

irish_bhoy82

Going by your PB's and with you just starting running in Feb 13, You sound like a very impressive runner and naturally fit runner at that. All the best with your goals for the year.

Going by your training so far I cant see you having any problems with achieving your goals.

barryoneill50

7.5 mile @ 7:55/mile today.
Miles 3-5 felt a bit rough on the legs but kept the pace and got through the last couple of miles comfortably enough. Best week training since dcm and feeling very strong.
Looking forward to a long run during the hurricane tomorrow :rolleyes:

barryoneill50

Headed out yesterday morning before nine for the weekly long run. Missed the worst of the wheather. Had company for this run for a change and completed 11.1miles with a couple of 0.6mile bursts at about 5k pace. Overall average was 8:01 min/mile. Very fresh during and after this run and was tempted to head back out last night but decided against. Plan to head out this evening for a 4ish mile run.
Planing a five mile race in Wexford this weekend and very much looking forward to it. Aiming for a sub 45min run, could be selling myself a bit short but time(pun intended) will tell as they say........

barryoneill50

barryoneill50 wrote: »

Headed out yesterday morning before nine for the weekly long run. Missed the worst of the wheather. Had company for this run for a change and completed 11.1miles with a couple of 0.6mile bursts at about 5k pace. Overall average was 8:01 min/mile. Very fresh during and after this run and was tempted to head back out last night but decided against. Plan to head out this evening for a 4ish mile run.
Planing a five mile race in Wexford this weekend and very much looking forward to it. Aiming for a sub 45min run, could be selling myself a bit short but time(pun intended) will tell as they say........

Above should be sub 35:o

barryoneill50

Did about 30min core work today.
Headed out tonight and did 5.4 hilly miles at a nice steady 8:20 min/mile pace. Great sense of satisfaction when you don't think twice about running in near hurricane conditions. Mileage might be down a bit this week due to race at weekend, might do a 10 mile cool down after it....:eek:

AuldManKing

barryoneill50 wrote: »

Mileage might be down a bit this week due to race at weekend, might do a 10 mile cool down after it....:eek:

I don't know you well enough to know if you are joking or not

But on the off chance that you are actually considering doing 10 miles after the race, I'd strongly advise not to - Career Move told me off advised about something similar recently - can lead to injury etc.
If she reads your log, she can explain it............. :pac:

barryoneill50

AuldManKing wrote: »

I don't know you well enough to know if you are joking or not

But on the off chance that you are actually considering doing 10 miles after the race, I'd strongly advise not to - Career Move told me off advised about something similar recently - can lead to injury etc.
If she reads your log, she can explain it............. :pac:

God no, only joking.. Just a mile or two after the race is the order of the day.....:D

barryoneill50

17x600m laps on grass today. Ground very heavy as you can imagine (might invest in spikes), laps consisted of the following;
4x warm up laps
4x mp laps
4x hmp laps
3x 10k pace laps
2x warm down laps

Good session if a bit tough on the legs.......

barryoneill50

No running yesterday, needed the rest after the session in the mud. Just did twenty or so minutes throwing a few weights around the room.
Headed out this evening and did 5.4 hilly miles at 8:20min/mile pace. Legs felt good and breathing was spot on. Guilty feeling not been able to do the miles this week but need to stay fresh for the first(of many) race of the year..........

career_move

AuldManKing wrote: »

I don't know you well enough to know if you are joking or not

But on the off chance that you are actually considering doing 10 miles after the race, I'd strongly advise not to - Career Move told me off advised about something similar recently - can lead to injury etc.
If she reads your log, she can explain it............. :pac:

Did I really?? That's most unlike me to offer unsolicited advice :P Sounds like the kind of thing I might have said to my auld friend Runningking

barryoneill50

Good run today. 7.2 mile run at 7:54min/mile pace. Lashing ran, I didn't mind but my nipples didn't appreciate! Got some strange looks indeed........

Stazza

The training's looking good. Like others have mentioned, you seem to have some talent and if you work at consistency and don't rush things, you'll make good improvements this year. Gotta be getting excited about the race this w/e!

barryoneill50

Stazza wrote: »

The training's looking good. Like others have mentioned, you seem to have some talent and if you work at consistency and don't rush things, you'll make good improvements this year. Gotta be getting excited about the race this w/e!

Thanks stanza. Yes very much looking forward to the upcoming race if just to see we're I'm at. A year running now and most of my training done on my own based on bits and pieces I've looked up on the web, however I just joined a club and hopefully this can bring me to the next level as I feel after about twenty years looking I have finally found my "thing"......

barryoneill50

Today was the first race day I didn't get my gear ready the night before and I went and forgot the watch! The race was the ferricarrig 5mile and had to do it by feel...... Conditions we're wet and wild which probably had an effect on the numbers. My "tell everyone" goal time was sub 35 but secretly I thought I could get close to 34m. I did. I went round in 33:46 so I might leave the watch behind for the next race.

AuldManKing

Super running - congrats! Well done beating your goal time in less than ideal conditions.

(Everyone on Boards knows that the time they put out there isn't the real 'A' goal )

Stazza

Great run. Always nice to exceed your expectations, especially given the conditions. Well done.

DOCO12

Congrats Barry that's a brill time, you will be smashing all those targets in no time no bother to you. And conditions sounded very tough so easily worth another chunk of time. Well done!

BeepBeep67

Cherry popped - onwards and upwards!

barryoneill50

Bad day yesterday:( we shall call it a rest day...... Had my first training session with the club tonight very enjoyable. 5.4 miles in total with 3x1.2k at 4:15, 4:09, and 4:12 paces. Might try and get another session in on Thursday with plenty of slow miles for the rest of the week.....

Stazza

barryoneill50 wrote: »

Bad day yesterday:( we shall call it a rest day...... Had my first training session with the club tonight very enjoyable. 5.4 miles in total with 3x1.2k at 4:15, 4:09, and 4:12 paces. Might try and get another session in on Thursday with plenty of slow miles for the rest of the week.....

That's a handy enough session: 5:36(ish) pace! That 5k pb of yours is gonna tumble.

Stazza

That's a handy enough session: 5:36 pace. Your 5k pb looks like it's gonna take a tumble.

barryoneill50

Stazza wrote: »

That's a handy enough session: 5:36 pace. Your 5k pb looks like it's gonna take a tumble.

Thanks stazza,
This time last year I was crawling a 5k in 28 min and have been consistently improving ever since. I think(hope) I might have to revise some of my goal times for the year especially 5k in 19:30 and dcm 3:30. But one patient step at a time me thinks......

barryoneill50

Planned 5 miles this evening only did 3.5. It felt like I was running through custard. I think the session two days after the race was not a good idea, trying to make an impression on my first night training with the new club..:rolleyes:

barryoneill50

After the bad run wed night I put the feet up last night and caught up on the knitting. Worked a treat, had my second session with the club tonight and I really enjoyed it. On a 1k loop we ran hard up hill for the first 1/3, took it easy down the hill for the second 1/3 and hard on the flat for the last 1/3. (X4). A quick breather in between. With warm up/down 5.8 miles in total. Lots of easy miles for the weekend.......

Tom Joad

Just spotted your log now, best of luck with it. Will be following with interest and looking forward to seeing loads of PB's this year.

barryoneill50

Tom Joad wrote: »

Just spotted your log now, best of luck with it. Will be following with interest and looking forward to seeing loads of PB's this year.

I sincerely hope you are right, thanks tom...

barryoneill50

Nice hilly 8.2 miles this morning. Took it easy enough about 8:40/mile pace. Legs seem to be fine after last nights session. So far so good! 12 miles planned for the morning......

dazza21ie

Tom Joad wrote: »

Just spotted your log now, best of luck with it. Will be following with interest and looking forward to seeing loads of PB's this year.

+1, you seem to have made a good start to the year with your 5 mile race, all your PB's should have chunks taken out of them

barryoneill50

Nice run this morning with the club. 12.1 miles in total. In Avondale forest park so it was a nice mix of trail and grass with a few nasty little pulls for good measure. Ran it in a nice handy 8:45m/mile pace average, with the last two miles at about 7:50 pace. Very enjoyable run in nice conditions...

barryoneill50

Two mile recovery yesterday.
6 mile done tonight with a couple of 1200m bursts at less than 5k pace. Felt fresh enough after a tough enough end to last week...

barryoneill50

Wed night 6miles. 2m mp 2m hmp 2m mp.
Thurs rest
6 slow hilly miles tonight.
Have a slight chest infection so nothing too hectic this week. I'll see how I feel in the morning but hopefully I'll get 20miles in over the weekend.....

barryoneill50

Picked out a new route today, 9 mile loop with a nasty climb about a mile long. Took it handy enough, about 8:40 pace. Conditions were terrible and got caught in a nasty hail shower. Tough enough headwind going up that hill.....12 more in the morning. Slowly building up the miles and hope to be clocking about 50 per week by the time the long evenings come around and try to keep that consistency throughout the Sumer and peak at about 60 3-4 weeks before dcm which I think will be my goal race for the year.

barryoneill50

12.5 miles done this morning. 5 miles on the road and the rest on trails. Average pace about 8:40. I found this run hard enough probably due to been a bit chesty the last couple of days but glad to get through it all the same. Another decent end to the week mileage wise.........

barryoneill50

Session with the club tonight, found it tough going. 4x1mile loops with a 2min breather in between. Each loop consisted of 600m hard uphill, 300m jog on the flat and 700m hard downhill/flat. Did the first one too hard (trying to keep up with the faster lads, probably a rookie mistake) and suffered terrible on the second loop. Third one I came too a bit and the forth one I finished very strong. Good session but need to get better consistency. Between warm up/down 7.1 miles in total. Plan for the rest of the week is one more session and three days of long slow, windy, hilly miles. Should hit about 42/43 miles this week so building up as planned.......

barryoneill50

Did 7 miles tonight. 3 miles warm up/down, 4 miles a bit slower than mp. 2x400m blasts @ 86seconds each just for the hell of it. Just want to put a few questions out there
1). No more sessions planned for a couple of weeks as I have two races next week. A 2 miler Thursday night and a 10k the following Sunday. After that I plan to do some 400m reps.... How many and how fast should I be doing them to benefit an attempt at a sub 20 5k?
2). What's the significance/benefits of a low resting heart rate? Most sites I have read states a resting heart rate of around 50 is of an "athletes" standard. Is this accurate?
3) reading a lot on here about heart rate monitors and the like, should I get one?

Thanks in advance

BeepBeep67

Why 400's?
What's your weakness in the 5k?

barryoneill50

BeepBeep67 wrote: »

Why 400's?
What's your weakness in the 5k?

Hi bb I suppose what I'm thinking is improving speed. For the next five months or so I want to try and improve 5k to hm times and still try and maintain/increase mileage and then build up to dcm? Would 800's be better?
Thanks.

BeepBeep67

barryoneill50 wrote: »

Hi bb I suppose what I'm thinking is improving speed. For the next five months or so I want to try and improve 5k to hm times and still try and maintain/increase mileage and then build up to dcm? Would 800's be better?
Thanks.

If you're new to speed work you could start with 12 x 400 @ 5k pace which should feel relatively comfortable. Then over the weeks increase the distance of the rep 600 - 800 and so on, maintaining the pace and overall quality distance (4,800) right up to 3 x 1600 about 10 days before your goal race. Add strides after an aerobic run a few times a week.

AuldManKing

BeepBeep67 wrote: »

If you're new to speed work you could start with 12 x 400 @ 5k pace which should feel relatively comfortable. Then over the weeks increase the distance of the rep 600 - 800 and so on, maintaining the pace and overall quality distance (4,800) right up to 3 x 1600 about 10 days before your goal race. Add strides after an aerobic run a few times a week.

+1 to all this. Just to add, keep the recoveries between 50-100% of the rep.
If you are doing 400's - do between 200-400 jog recovery.
Maybe also shorten the relative recovery as the weeks progress e.g. Don't have a 1600 recovery for the 3x1600 interval - make that one 800.

Don't underestimate the impact of adding some strides to the end of your easy runs. They take no time, are very comfortable, but work wonders for your speed.

barryoneill50

Thanks amk/bb. Much appreciated.......I've been doing a bit of speed work on and off for a few months but nothing structured so need to get a couple of goal races sorted and get a plan together. Never did strides as part of an easy run so will introduce them as we'll........
Thanks again

barryoneill50

Tried a bit of a tempo effort tonight. Planned warm up/down with three miles at hmp. Had the watch with me but decided to give it a go by feel. Ended up doing it a bit faster. Kept it at a consistent pace throughout. 3 600m hills on this route and had to work a bit harder on these. Averaged out at 6:48 pace so ran it at close to, if not at, 10k pace. Happy enough with that. 22 slow miles over the weekend and I'll have another decent week in the bag.

p.s. I'm also walking about twenty miles per week on top of the runs...can't do any harm I suppose.....