Cool runnings

RayCun

which hill? at the roundabout/phone mast/basketball arena end?
where do you run from/to?

davedanon

RayCun wrote: »

which hill? at the roundabout/phone mast/basketball arena end?
where do you run from/to?

it starts at the locked gate by the bypass where the parkrun takes a sharp left turn towards the phone mast, and follows the parkrun course in reverse up towards the bridge, except it goes straight on up to the top of the little hill.

paddybarry

davedanon wrote: »

it starts at the locked gate by the bypass where the parkrun takes a sharp left turn towards the phone mast, and follows the parkrun course in reverse up towards the bridge, except it goes straight on up to the top of the little hill.

They are excellent splits.

davedanon

paddybarry wrote: »

They are excellent splits.

Good training for the last mile of the parkrun, eh paddy?

Pacing Mule

davedanon wrote: »

Thursday 28th

Ah, the cold light of day. Always a good time for a re-appraisal. So, if only for my own benefit.


Hill sprints with warm-up/cool-down. My first attempt at these; everyone else had been at them since before London, so I reckoned I'd manage 8 out of the planned 10. The Principle of Specificity talked about elsewhere also means that a new routine takes time getting used to, and I was doing no doing talking on the first few jogbacks, but then, neither was anyone else. Could feel the legs and the lungs adapting after 3 or 4, and even managed a 9th rep. The hill measures exactly 400m, so a 1.36 average into a stiff wind was pretty decent. Unfortunately the splits can't be shown properly as I measured the jogback as well (hey, it all counts) but they ranged between 1.33/1.39, pace range 6.15-6.40 or thereabouts.

1.55 @8.44
10x400m @1.36 av
1.56 @9.36

Total about 7m (jogbacks not included)

I hit lap at the start of and end of each hill rep. My OCD would not let me mingle the recovery jogback in with it.

davedanon

Pacing Mule wrote: »

I hit lap at the start of and end of each hill rep. My OCD would not let me mingle the recovery jogback in with it.

Is that what the lap button does? I need a Garmin tutorial methinks.

Pacing Mule

davedanon wrote: »

Is that what the lap button does? I need a Garmin tutorial methinks.

Yeah - it will auto lap to whatever you set it at but at any time you can hit lap manually. (It will still auto lap after the set distance from that point again if it is left to) Manual lap can then be used to get accurate splits / paces etc for smaller reps.

davedanon

Saturday 30th

Parkrun in Tymon today, with warm-up and cool-down. Where last week I was able to run really well despite a sore head, today was the opposite. A first mile of 6.28 told me the only fireworks would be of the damp squib variety, so I got around as best I could, finishing just the right side of 21 mins. I've had four runs this week, and none of them have been plain recoveries. Today was a bridge* too far, evidently.

2.16 @8.43
3.08 @6.49 (20.58)
1.51 @9.42


* the one over the M50. Never should have crossed it in the first place.

menoscemo

davedanon wrote: »

Saturday 30th

Parkrun in Tymon today, with warm-up and cool-down. Where last week I was able to run really well despite a sore head, today was the opposite. A first mile of 6.28 told me the only fireworks would be of the damp squib variety, so I got around as best I could, finishing just the right side of 21 mins. I've had four runs this week, and none of them have been plain recoveries. Today was a bridge too far, evidently.

2.16 @8.43
3.08 @6.49 (20.58)
1.51 @9.42

I was going to say this actually.
I notice most weeks you do 2 sessions (a tempo and speed or hils), a race/parkrun and a long run. That's way too much IMO.
I'd look at getting in 2 quality sessions with no race/park run or else one session and a race. I definitely couldn't get away with the amount of 'quality runs' you do without getting injured, but even if you are not getting injured you surely can't be producing your best or giving those sessions 100%.

davedanon

menoscemo wrote: »

I was going to say this actually.
I notice most weeks you do 2 sessions (a tempo and speed or hils), a race/parkrun and a long run. That's way too much IMO.
I'd look at getting in 2 quality sessions with no race/park run or else one session and a race. I definitely couldn't get away with the amount of 'quality runs' you do without getting injured, but even if you are not getting injured you surely can't be producing your best or giving those sessions 100%.

Hmm. Yeah, you're right, really. Something's probably got to give. Although, the long run is 10m easy at most currently, so I would say I'm doing three hard sessions a week rather than four; still a bit too much overall, though. Next week the club races start on Thursday, so no parkrun (I'll probably volunteer), and after that as you know every Tuesday, so it might be fun to drop the Thursday session and do parkruns just to see how/if they improve with a race every Tuesday.

davedanon

Sunday 31st

10 mile long run. Nice and easy was the watchword today. There was a bigger group doing 14/15 up towards the waterworks, and their route split off from ours after only half a mile. I could easily have stayed with my regular training buddies and turned off when I needed to, but I decided to stay with the smaller group so as to be sure I wouldn't get tempted to do anything silly. Next week's schedule will be more carefully planned.

10.05 @9.01

38 miles for the week.

davedanon

Monday 1st June

6 mile recovery run. Spent all (bank holi-)day sitting around staring out at the miserable weather wondering if it would ever let up. Had been out with the dog and got royally soaked and more particularly didn't at all fancy running into the teeth of the gale that was howling down from the Dublin hills. Had all but decided to throw my hat at it for the day, but I knew I would be antsy all evening, so at around 6pm I got changed, and I mean the full metal jacket - tights, jacket, hat, neck-warmer and gloves. Out I go, and there wasn't a drop of rain. The wind had dropped quite a ways too. After a half mile I was stuffing hat, gloves etc into my pockets in case a runner saw me and started pointing and laughing. Also: tights in June is embarrassing, but there was nothing to be done on that score. Uneventful run, but I noticed all kinds of crap strewn along the lane in Tymon, where we will be racing on Thursday. Hope the council gets the finger out before then.

6.34 @8.34

davedanon

Tuesday 2nd

Tempo run, 4 mile plus warm-up/cool-down. Took this out slightly easier than last week, made sure to run with the group from the start, and all was well until the 3 mile mark, when the effort levels seemed a little high, so I eased back a tad and let my clubmates take a 30 metre lead until the finish. Had a little look back through the last couple of weeks, and noticed straight away that in the 3rd week after London I was very strong, with a 6.40 4m tempo followed by a decent run in Terenure. Since then there've been a few 'off' days. I have to watch myself and make sure I don't attempt really hard efforts too frequently. Having said that, club race 1 is on tomorrow, so that'll be eyeballs out, but I'll give park run a miss on Saturday and run easy on Sunday.

1.45 @8.38
4.00 @6.48
2.16 @8.56

menoscemo

So, what's you prediction?
This is the watchless race right?

davedanon

menoscemo wrote: »

So, what's you prediction?
This is the watchless race right?

Are you doing it?

menoscemo

davedanon wrote: »

Are you doing it?

I am yeah, my focus of the week!!
Haven't done much but jogging for the last week.

davedanon

menoscemo wrote: »

I am yeah, my focus of the week!!
Haven't done much but jogging for the last week.

I'm going for 18.45 - dunno if it's realistic really. Tony Duff is looking for people to pm their predictions on fb. I can do it for you if you want.

menoscemo

davedanon wrote: »

I'm going for 18.45 - dunno if it's realistic really. Tony Duff is looking for people to pm their predictions on fb. I can do it for you if you want.

I've already done it.
I said 18:50 :rolleyes:

davedanon

menoscemo wrote: »

I am yeah, my focus of the week!!
Haven't done much but jogging for the last week.

you'll either be fresh, or flat!

kit3

What distance are ye doing ?

davedanon

kit3 wrote: »

What distance are ye doing ?

3 miles. Slightly less, perhaps.

kit3

davedanon wrote: »

3 miles. Slightly less, perhaps.

Cool - wasn't sure if ye were predicting minutes or seconds :rolleyes:

menoscemo

kit3 wrote: »

What distance are ye doing ?

It's a very hilly 3 miles around Tymon, past experience tells me it equates almost exactly to a flat 5k time.

You should join Tallaght AC, you get to do a 7 race series for €15 and best of all, there is a free bar and prize giving at the end of the series

TRR_the_turd

menoscemo wrote: »

It's a very hilly 3 miles around Tymon, past experience tells me it equates almost exactly to a flat 5k time.

You should join Tallaght AC, you get to do a 7 race series for €15 and best of all, there is a free bar and prize giving at the end of the series

Jesus I forgot about the free bar.

Do we have to pay the 15 tomorrow?

I think that 3 mile is short

menoscemo

TRR_the_turd wrote: »

Jesus I forgot about the free bar.

Do we have to pay the 15 tomorrow?

I think that 3 mile is short

What do you think the €15 is for

Yeah Garry was saying on monday to pay him tomorrow.

If that 3 mile is short, it's made up by the hill!

davedanon

Wednesday 3rd

Recovery run. 8 dead-slow miles. Quite tired all the way through this.

8.01 @9.09

kit3

How did it go ?

menoscemo

kit3 wrote: »

How did it go ?

Turdy won, I was a few seconds ahead of dave but no-one knows what they ran as we weren't allowed watches. (results not yet published)
I have been told my prediction was out by 3 seconds.

yaboya1

menoscemo wrote: »

Turdy won

And has just become an even warmer favourite for Saturday week......

davedanon

menoscemo wrote: »

Turdy won, I was a few seconds ahead of dave but no-one knows what they ran as we weren't allowed watches. (results not yet published)
I have been told my prediction was out by 3 seconds.

Meno messed with my head by saying he'd only been jogging since London. Quite obviously lies!