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The breaks even out in the long run
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04-06-2015 12:12am#1
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Nice work! It's really easy to zone out in the third lap isn't it?! Those paces were sh*t-hot even too. Just got to replicate that myself next week :eek: (albeit a tad slower
)
Thanks! Yeah, I think it's the one that makes or breaks the race because you're starting to hurt, the effort level just skyrockets and if you don't pay attention the race is gone, that's being drilled into me for the last week.
No bother to you DG! You've been nailing those 400's for the last few weeks, the body clock is well and truly on point by now I'd say.:)0 -
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Thursday 11th June- 7m inc. 2x (400, 600,800 over hurdles) w/1 min rec during reps, 3 min between sets
:eek:
Sounds relatively simple on the face of things but this was an absolute monster during it. Setup 6 hurdles per lap, 3 on each straight at 3 foot high and 25m between each. The goal was to run the 400s at 3-5s faster than steeple pace, the 600's at goal pace and the 800's at 3-5s slower than GP.
If I had any doubts about how tough the steeplechase is going to be, they were vanquished tonight.
First set:
400m w/6 hurdles: 1:28 (way too fast)
600m w/9 hurdles: 2:27
800m w/12 hurdles: 3:19
Second set:
400m w/6 hurdles: 1:33
600m w/9 hurdles: 2:25
800m w/12 hurdles: 3:21
It's one of the most bizzare sessions I have ever run but I was like a little kid out there this evening:). Even doing these at near 10k pace was a huge challenge for me, it took so much energy to get over those hurdles. I can't go fast enough to clear them with less effort but going slower makes it harder and more energy sapping on the jumps.
I felt like death out there after the first set even though I was only moving close to 10k pace but I loved it. definitely need to go out slower than 10k pace next Tuesday and see if there's anything left in the tank come the last lap or two. 0 -
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John Buckley 3000m (10:58)
Pre-Race:
The big day or so I thought, the steeplechase. I was a nervous wreck all day in the anticipation of what was to come, up there with my first marathon for pre-race jitters and thoughts of not making it to finish, going down like a lame calf over the hurdles and not knowing what kind off pain to expect. I was still looking forward to the challenge but I knew there was a chance it might not go ahead which probably took a little edge off. I'm not going to lie, a little cowardly part of me wanted it to be called off:o
The plan was to meet up with with the lads at the border and make a break for it all make tracks together on the now weekly roadtrip. We arrived down in CIT about 7 which was a good hour and a half or more before the start of anyone's race
so It was just a case of trying to burn time by arsing around and talking smack. Made our way to registration to find out the good/bad news that the steeple wasn't going ahead as only 2 people had entered which was disappointing but not too surprising. So the choice was 800m or 3000m flat. The smart choice was always going to be the 3000m but the lure of the boards round number table was tugging on my ego:D to take a shot at the 800m. Eventually.....I made the right choice and put my name down for the 3000m but not without changing my mind every 2 minutes.
The Race:
There was 40 signed up for the 3000m so it was divided into 2 races, me being in the B race obviously which was a godsend this time around as I watched an 18 year old romp home to the win in the A race in a sub-8:30 clocking, a fast enough pace to have put me in near danger of being lapped twice in a 7.5 lap race:D.
Seen a few familiar faces at the start as we lined up so the plan was to tuck in behind a group who had run the 3k 2 weeks ago and keep contact for as long as possible. The first lap was quick and down in 82 seconds and it was time to settle in. I was part of a nice group of 5 here and was willing to go with as long as I had some company instead of finding myself in the all too familiar position of being isolated. I lost all sense of splits and just focused on the back of the St. Finbarrs guy in front from here on.
The legs were feeling flat early on(no doubt, the weekends exploits had something to do with that:rolleyes:, there was no real pop and my cadence was higher than usual but I was tipping away at a good clip for me so I wasn't that worried. Just trying the keep the focus onpushing hard and not leaving the tether snap from the guy ahead who was cconstantly pulling away on the bends and I would reel him back in on the straights. I hadn't a clue how many laps we had done so as the effort really started to rise, I took my first look at the lap counter who was holding up 3 fingers as I passed which was encouraging, not too far to go passed through my mind so I picked up the pace.
The last two laps were tough and I had to really dig in but I got passed for the first time. And as I started the last lap, I could hear 2 people coming up behind me and eventually onto my shoulder with 270m to go. I made a burst to go but my stomach and legs weren't playing ball. They went past with about 130m left and as I made my way down the finishing straight, I could hear the all too familiar 50.....51....52:eek: This time, I managed to get the legs pumping and reeled of a sprint finish to just nip in under 11 for a 10:58 finish.
My pre-race anxiety turned out to be founded as I ended up bent over a steeple barrier but in a much more pleasant way.
Thoughts:
Really happy with this. Beaming to get under 11 and hit my pre-race target. Only 13 seconds away from a PB which I ran 2 weeks after a 1:27 half and a week before a sub-40 10k last year so I'm taking that as a good sign. A 32 second improvement on 2 weeks ago which is huge so I'm on the right track.
My 1500m from last week shows the speed is there so there should be plenty of room for improvement on endurance over the next month or two. All heading in the right direction.:)0 -
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Best of luck tomorrow! At least you won't need to set an alarm :pac:
What's the ultimate goal after your 'ticking over'few weeks? Will you be following a plan or compiling your own or going with a club build up?
Haha! Thanks A:)
I'd be lying if I said I had any clue what I'm doing. The ultimate goal is to get consistent but in race terms, I suppose XC is going to be the big one this year with a few road from 10 mile down thrown in for good measure. Any thoughts of doing a marathon are well and truly vanquished which will probably be huge for my running as I only ever seemed to get injured after that trek and miss out on posting some good times over the shorter stuff, always in good shape come September but never being able to post the times I'm capable of and hold it through the winter because of the toll the marathon takes on me.
The plan is more than likely to put my trust in coach for the workouts, he likes to keep things simple and I think that's exactly what I need. I think there's huge room for improvement in my running by just keeping it simple and consistent and there's not much need to be overthinking things.ThebitterLemon wrote: »You're going well lately across a decent variety of sessions, particularly liked your 10 mile progression run.
Just saw your photo, jezus, you need to tuck into a cauldron of spuds and a panful of pork chops FFS
TbL
Haha, Cheers TbL! you're only jealous I'd say:)Best of luck tomorrow E, calmy does it.
Cheers B! Calmly and me don't mix too well but plan is to take it out easy and see if I can push on from there:)+1, all the best.
Cheers Murph! Hope the body getting back into the swing of things for ya:)0
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