Can I give more? The answer is usually yes

menoscemo

RedRunner wrote: »

I'll just edit that spreadsheet then !;)

For proper Yassos I think you jog the same time (not distance) of the 800s. So if you do the 800s in 3 minutes you jog 3 minutes recovery

davedanon

menoscemo wrote: »

For proper Yassos I think you jog the same time (not distance) of the 800s. So if you do the 800s in 3 minutes you jog 3 minutes recovery

I find it very hard to jog that slowly - generally get around the lap in about 2.20 or so. Also i noticed while researching Yassos online that there is a significant body of opinion that reckons they underpredict by 5 mins or so. I'm not basing all my hopes on it, it's more of a bit of positive reinforcement; harmless fun, really. I was doing 800s anyway. I'm going to aim for 10x800@3.10 before London, but it's only a small part of the overall effort.

menoscemo

davedanon wrote: »

I find it very hard to jog that slowly - generally get around the lap in about 2.20 or so. Also i noticed while researching Yassos online that there is a significant body of opinion that reckons they underpredict by 5 mins or so. I'm not basing all my hopes on it, it's more of a bit of positive reinforcement; harmless fun, really. I was doing 800s anyway. I'm going to aim for 10x800@3.10 before London, but it's only a small part of the overall effort.

Yeah I agree with all that. But one small point: yasso didn't say you needed to jog 400m in that time, just whatever distance you finished your timed recovery at you started from there (easy on a track).

On the whole yasso thing, I put it in as the first session of the novice marathon plan years ago because no-one knew what it was. The idea was to show the folks after doing the session: look here is what it means and this is an achievable target (normally better than they were looking for) as a means of positive reinforcement. But doing the session already knowing what it is supposed to mean kind of defeats that purpose!!

In retrospect I don't think 10 x 800m is a suitable first session in a marathon programme :pac:

Murph_D

menoscemo wrote: »

In retrospect I don't think 10 x 800m is not a suitable first session in a marathon programme :pac:

Noooooo! I'm hosed!

tang1

Today 25.3.15

6miles including 5x800@ 5k pace off 3mins recovery.

Splits for 800's were:3.08, 3.12, 3.12, 3.14, 3.14.

Was not looking forward to this in the slighest but after good advice regarding the recovery time here i was a little happier started out with 1 mile warm up. First rep was way to quick, the next four were far more consistant but on the tough side(no point lying about it). I had to dig in on the last one!! Was ultra slow on the recoveries, only moving at a crawl.One mile cool down to finish.

Happy with how this went seeing its nigh on three years maybe since i done 800s, will do few recovery miles tomorrow, cause i know the legs will be stiff & sore after this.

Murph_D

That's nice going on the 800s. Well done.

overpronator

Back in the game Tang, great to see man!

tang1

Today 27.3.15

4.2miles@9.06min/miles in 38min 12secs

Recovery run, legs were not as bad as i was expecting, maybe i didnt push hard enough on yesterdays 800's!! Happy to keep the pace slow as there was some pain in the quads & calves, bloody windy out my way to which helped. Will do an 8 mile long run Saturday morning around the Porchfields in Trim on grass to give the legs a break.

tang1

Yesterday

29.3.15

8.01miles@8.49min/miles in 70min 34secs.

Was treated to a lay on in bed Saturday morning and felt refreshed as i made my way downstairs with the running gear on after it, was asked where i was going, said for a run, no your not we're going to Donegal and you have to sort stuff out!! Put me in my box, cue 2.5 hours drive with very little conversation. Little did she know i had packed the gear in the boot sorting stuff out!!

Out at half 7 to run in what can only be described as a storm, wind, rain, hail, thunder in the 70mins i spent out there. Where the in-laws live is on the side of a hill so the running route made things all the harder. Ran down and around by Rossnowlagh, lunatic surfers out in the water at the time. Happy getting this done, was wind battered by time i finished but made the family dinner all the better and followed by lashings of Mammy in laws coffee cake.

4 runs for the week totaling 25 miles, happy with that.

annapr

tang1 wrote: »

Yesterday

29.3.15

8.01miles@8.49min/miles in 70min 34secs.

Was treated to a lay on in bed Saturday morning and felt refreshed as i made my way downstairs with the running gear on after it, was asked where i was going, said for a run, no your not we're going to Donegal and you have to sort stuff out!! Put me in my box, cue 2.5 hours drive with very little conversation. Little did she know i had packed the gear in the boot sorting stuff out!!

Out at half 7 to run in what can only be described as a storm, wind, rain, hail, thunder in the 70mins i spent out there. Where the in-laws live is on the side of a hill so the running route made things all the harder. Ran down and around by Rossnowlagh, lunatic surfers out in the water at the time. Happy getting this done, was wind battered by time i finished but made the family dinner all the better and lashings on Mammy in laws coffee cake.

4 runs for the week totaling 25 miles, happy with that.

Lucky you, getting an unexpected run in Donegal bet you felt GREAT after it!

tang1

annapr wrote: »

Lucky you, getting an unexpected run in Donegal bet you felt GREAT after it!

Favorite place to run in the country, nowhere else comes close, now if i could get her to move back up i'd be happy everyday!!

tang1

Tuesday 31.3.15

45mins on the cross trainer in the gym. Just something different, cross training if you will. Gym membership expires end of April, wont be renewing.

Wednesday 1.4.15

6.05miles@8.30min/miles in 51min 26secs

Easy bouncy run, wish every run was like this. Everything felt good and no niggles or pains from the legs in anyway which was good.

Today 2.4.15

7miles@8.09min/miles in 57mins 02secs(including 10x100metre strides)

Enjoyed this, the strides mixed it up a small bit. I found it extremely humid out and sweated buckets doing this, ran the strides at 75% effort making sure to keep tall and lean forward slighty, think it worked.

Down in tango land for weekend, plan has 2 x 2 miles at LT planned for this week, will get it in Saturday, looking forward to that.

tang1

Today 4.4.15

9miles@7.44min/miles in 69min 36sec(including 2x2miles at LT)

Down home in Westmeath for Easter so ran some of this around the Athlone 3/4 marathon course. McMillan has me down for LT intervals at the minute between 7.03-7.21. Had the auld man on the bike beside me for company on this which was nice. LT miles came in at 7.04, 6.59 for the first two. Second here was to fast but overcompensated for a climb half way through the mile.

Second set came in at 7.06, 7.06, much more controlled on these two and felt a bit easier. So apart from the second mile they came in under the specified time. Very happy with this, it was tough but comfortably tough. First time this year in just shorts & singlet, man was it humid today, worked up a savage sweat. Few easy/recovery miles tomrrow to see out the week.

tang1

Sunday 5.4.15

5miles@8.06min/miles in 40mins 29secs

Easy miles to round out the week, spent early afternoon in the pool with our eldest lad which was good for the legs. 27 miles total for week off 4 runs.

Monday 6.4.15

Rest

Today 7.4.15

6miles@8.17min/miles in 49mins 41secs

More easy miles, left ITB at me again. Not when i'm running, it starts to niggle after it cools down. I'll keep a close eye on it, session in the morning. P&D says 2.30mins moderately steep hill, have nothing of that duration near me so i'll do hill sprints or 800s instead, not sure which yet.

career move

Do you think your easy pace is too fast?

tang1

career move wrote: »

Do you think your easy pace is too fast?

Its a point, i dont think it is, i can comfortably talk at that pace & thats the gauge i've always used when it comes to easy pace. Its within the alotted timescale from McMillan to from my last race. But i'm always open to advice, i know you mentioned this before to me. I was listening!!

career move

tang1 wrote: »

Its a point, i dont think it is, i can comfortably talk at that pace & thats the gauge i've always used when it comes to easy pace. Its within the alotted timescale from McMillan to from my last race. But i'm always open to advice, i know you mentioned this before to me. I was listening!!

I'm such a nag Your ITB has been sore for weeks. I took the liberty of checking your 10 mile Bundoran time on the vdot page to see what pace it recommends for your easy miles (8:56 - 9:28 )

I'm sure 8 min miles is no bother to you because you're very fit and have a good aerobic base. But just because it's very easy for your lungs doesn't mean it's very easy for your legs and I think your ITB is trying to tell you that

tang1

career move wrote: »

I'm such a nag Your ITB has been sore for weeks. I took the liberty of checking your 10 mile Bundoran time on the vdot page to see what pace it recommends for your easy miles (8:56 - 9:28 )

I'm sure 8 min miles is no bother to you because you're very fit and have a good aerobic base. But just because it's very easy for your lungs doesn't mean it's very easy for your legs and I think your ITB is trying to tell you that

McMillan is telling me lies so!! You have a point & its something i'm concious of trying to keep the easy runs slower, its just not working yet. Never seen that vdot calculator before, which is more dependable, that or McMillan?

career move

tang1 wrote: »

McMillan is telling me lies so!! You have a point & its something i'm concious of trying to keep the easy runs slower, its just not working yet. Never seen that vdot calculator before, which is more dependable, that or McMillan?

I find the paces on the vdot are a better fit for me anyway I think you're just going to have to be really disciplined about it and keep checking the watch and adjusting the pace until you get used to it.

tang1

career move wrote: »

I find the paces on the vdot are a better fit for me anyway I think you're just going to have to be really disciplined about it and keep checking the watch and adjusting the pace until you get used to it.

I was told there was a possibility i'd suffer ITB issues on account of the torn labrum in my hip & was shown how to deal with it if it did arise. I'll be keeping an eye on the easy pace from now on, nothing below 8.30!!

ThebitterLemon

Tang, I'd agree with CM, my easy pace on this cycle has actually gotten slower. (But there again I am getting older )

I'd run easy anything up to 8.45 pace.

Risk reward from overdoing it on easy not worth it in my opinion.

TbL

tang1

ThebitterLemon wrote: »

Tang, I'd agree with CM, my easy pace on this cycle has actually gotten slower. (But there again I am getting older )

I'd run easy anything up to 8.45 pace.

Risk reward from overdoing it on easy not worth it in my opinion.

TbL

Cheers TbL, i'll keep it slower for sure from now on regarding the easy pace.

RedRunner

I had a little laugh to myself when I saw CMs post. When CM asks you" do you think your easy pace is a little fast?" what she really means is you are doing those easy runs too feckin fast, slow down!;)...and as usual she is right:)

Hope the ITB starts behaving soon.

tang1

RedRunner wrote: »

I had a little laugh to myself when I saw CMs post. When CM asks you" do you think your easy pace is a little fast?" what she really means is you are doing those easy runs too feckin fast, slow down!;)...and as usual she is right:)

Hope the ITB starts behaving soon.

She is right(but dont tell her that!!).

career move

RedRunner wrote: »

I had a little laugh to myself when I saw CMs post. When CM asks you" do you think your easy pace is a little fast?" what she really means is you are doing those easy runs too feckin fast, slow down!;)...and as usual she is right:)

Hope the ITB starts behaving soon.

Haha I guess you're speaking from experience Robbie

tang1 wrote: »

She is right(but dont tell her that!!).

Women are always right ..... surely you know that by now :P

tang1

Wednesday 8.4.15

1.5miles easy 2.45miles hills 1.5miles easy.

Easy mile & half warm up then into 12x150metre hills. Didnt time them due to tree coverage and the distance being so short. But from an effort point of view they went like this:

1-5 - Dont know why people find these hard!!
6-8 - This is getting a bit tough.
8-10 - Jaysus my legs.
11-12 - Why the fook didnt i stop at ten!

Some nice dry retching at the end of the last two. Jog back recovery on each one. Enjoyed this and pushed on each one. 5.95mile total for day.

Saturday 11.4.15

11.05miles@8.38min/miles in 1hr 35mins 21secs

Easy 11 miles if there is such a thing, first 6 miles were more or less into a gale, next 5 were with the wind. Be lying if i didnt find the last mile a tad bit tough going.

Sunday 12.4.15

3miles@9.53min/miles in 29mins 40secs

Legs bit heavy today so kept this ultra slow as i will do with my recovery runs from here on. 26 miles for the week in 4 days. Will hopefully run 5 days next week and hit 30 miles, looking forward to the 5k race this day week.

career move

I didn't meet that lad to ask him about the course but I might next week. What time is it at? I saw it on the lindie Naughton calander but there wasn't much info.

tang1

career move wrote: »

I didn't meet that lad to ask him about the course but I might next week. What time is it at? I saw it on the lindie Naughton calander but there wasn't much info.

Thats scaring me a little the fact there is feck all info on the race to be found anywhere, its at 11am.

career move

tang1 wrote: »

Thats scaring me a little the fact there is feck all info on the race to be found anywhere, its at 11am.

Mmmh it's a bit odd alright. Why is it in Offaly if it's part of the Kildare road series? It says it has AI permit whatever that means! There's a 10k in Shinrone at 12 if you're looking for other options

tang1

career move wrote: »

Mmmh it's a bit odd alright. Why is it in Offaly if it's part of the Kildare road series? It says it has AI permit whatever that means! There's a 10k in Shinrone at 12 if you're looking for other options

The Edenderry Rugby club where registration is is on the Offaly/Kildare border is the only explanation i can give to that. Money is paid now for it so i've made my bed!!