My Log on the Run

Kennyg71

Best luck Sunday, have a good race.

jake1970

Kennyg71 wrote: »

Best luck Sunday, have a good race.

Mrs Mc wrote: »

Best of luck Sunday L

hot buttered scones wrote: »

Have a good one Sunday.

tang1 wrote: »

All best Sunday L, hope it goes well. Nice to race against Sonia I have to say.

Thanks for the good wishes.

I was looking forward to this but I have being suffering from a heavy cold for the last few days. I went out for a run earlier today(5.4 miles with 4 x 100m strides), the legs felt great but the rest of the body was complaining. My breathing was heavy and when I ran the strides the body started to overheat and I was sweating buckets so probably not a good sign for tomorrow.

Singer

jake1970 wrote: »

Thanks for the good wishes.

I was looking forward to this but I have being suffering from a heavy cold for the last few days. I went out for a run earlier today(5.4 miles with 4 x 100m strides), the legs felt great but the rest of the body was complaining. My breathing was heavy and when I ran the strides the body started to overheat and I was sweating buckets so probably not a good sign for tomorrow.

Bah, damn colds. All is not lost, ease into it and see how you're feeling.

jake1970

Singer wrote: »

Bah, damn colds. All is not lost, ease into it and see how you're feeling.

That sounds like a good plan, thanks B.

jake1970

Sunday

Robertstown NS 5k.

During my warm up I could tell that I still wasnt feeling 100% so no heroics today after all it wasnt a goal race. So I decided to take Singers advice and ease myself into the race. I lined up 2 rows from the start and after a few minutes wait we were off. There were a lot of enthusiastic kids to get around initially but the field quickly thinned out and after the first mile(6:36) and I was in 13th position. My legs were moving well but my breathing was very heavy. The next mile had quite a long drag and it was along here that I started to pass people. I think it was a case of them slowing down rather than me getting quicker as I ran this second mile(6:39) a bit slower than the first. I had passed 4 people in mile 2 and I was now in 9th place. The next mile had a killer of a short steep hill about half way through it, there was one guy ahead of me and I caught up with him just at the foot of the hill, I was hoping that he was tiring so I upped the effort on the hill in the hope that I would lose him and thats what happened. At the top of the hill now and my legs were like jelly but they started to come back to normality after a few seconds, now it was more or less down hill all the way to the finish and I completed the last mile and a bit in 6:29(40 secs) my quickest mile of the day for a time of 20:24 and 8th overall.

Considering that I wasnt feelling 100% coming into this race I am happy with the result, that was a 42 second improvement on my last 5k(parkrun) back in January. The sub 20 min is not to far off but a PB seems like a long way off. 4.6 miles in total including warm up, no cool down I was to busy stuffing my face.

33.6 miles for the week

jake1970

Monday
8 miles @ 8:17m/m
2 sets of 6 x 100m strides
with 3 mins between reps

Tuesday
4.7 miles @ 9:00m/m recovery

Thursday
9 miles @ 7:44m/m endurance

jake1970

Saturday
9 miles @ 7:46m/m
4 x 1200m and 2 x 1000m @ 10k race pace with 50% recovery between reps.
Paces for the reps
6:36m/m
6:39m/m
6:37m/m
6:37m/m
6:37m/m
6:35m/m
tough workout, the plan called for the reps to be run at 10k race pace which I am unsure of but the effort felt like 10k pace.

Sunday
11 miles @ 8:07m/m endurance.
A bit slower than normal endurance pace due to yesterdays session, the legs were very tired at the end of this run.

41.7 miles for the week.

jake1970

Monday
4.5 miles @ 9:11m/m recovery
much needed recovery after the weekend runs.

Tuesday
7.1 miles @ 8:09m/m
2 sets of 150m strides with 250m recovery
4 mins between sets

Thursday
7 miles @ 8:24m/m general aerobic
A lovely spring day for a nice effortless run

jake1970

Saturday
Naas parkrun 19:58
Splits
6:17
6:17
6:16(1:08)
Happy with that, nice to run consistent splits but its a pity I dont have a finishing kick.
6.2 miles including warm up and cool down.

Sunday
9 miles @ 7:50m/m endurance
Legs were in surprisingly good shape after yesterdays parkrun.

33.8 miles for the week.

jake1970

Monday
4.5 miles @ 9:01m/m recovery

Tuesday
8.1 miles @ 8:20m/m with 8 x 100m strides.

Friday
6.2 miles @ 7:39m/m

Saturday
8 miles @ 8:03m/m

The week started off well but rapidly went down hill due real life stuff getting in the way. The first 2 days went to plan but it was Friday morning before I would get out again and by that stage I had mentally written the rest the week off. I may get a chance to redo this week again because I have a buffer week in the plan but that buffer week is already planned for.
26.8 miles for the week.

This week has a tune up race in the plan for Saturday which just happens to fall on the same day as one of my favorite races the K Club 10k.

jake1970

Tuesday
7 miles @ 8:00m/m
2 sets of 150m strides with 250m recovery
4 mins between sets

Wednesday
7 miles @ 8:16m/m general aerobic

Friday
4 miles @ 8:53m/m recovery

It has been a quite week so far but I have to say that I feel in great shape for the K Club 10k tomorrow. Even though this is supposed to be only a tune up race I will be trying for a PB, if I crash and burn at least I have my goal race to fall back on in 3 weeks time.

hot buttered scones

Best of luck tomorrow

tang1

Best of luck tomorrow L, give it socks!!

Kennyg71

Best Luck and most importantly enjoy the post race grub.

denis b

Absolute best of luck tomorrow.

jake1970

hot buttered scones wrote: »

Best of luck tomorrow

tang1 wrote: »

Best of luck tomorrow L, give it socks!!

Kennyg71 wrote: »

Best Luck and most importantly enjoy the post race grub.

denis b wrote: »

Absolute best of luck tomorrow.

Thanks for the good wishes everyone.

tang1

That's a fine run L, could ya not have found 4 secs though!!!

jake1970

tang1 wrote: »

That's a fine run L, could ya not have found 4 secs though!!!

Those 4 secs are going to haunt me:) but I am both delighted and surprised with my time.

tang1

Cough cough report cough........

jake1970

Saturday: K Club 10k

It was time once again for one of my favourite races on the racing calendar. This year I was nearing the end of a 10k training cycle and with 3 weeks to go I was feeling in really good shape. During the week I was having to reign in the pace on my runs and this got me to thinking that I should make an attempt at my PB, sure if I fail I always have my goal race in 3 weeks to fall back on.
I arrived at the K Club nice and early. On heading out for my warm up I met Wubble Wubble, nice to meet you J and well done on your result. My current PB is 40:35 from July 2015 and my plan for the race was to run 6:30 m/m splits or better and that should be enough for a PB, but the main thing was not to get isolated during the race which I have a habit of doing and end up running on my own but there seemed to be a large number of runners so hopefully that wont be a problem.

So its time for the off and I line up about 6 rows from the front and after a few formalities we are off. It is a bit congested at the start but as soon as we leave the K Club and hit the road the congestion eases. After about a half mile I have a quick look at the watch and I see that I am running at about 5k pace so I put on the brakes and ease back on the pace and I go through the 1st mile in 6:25m/m a bit ahead of pace but no harm done.
Into mile 2 now and while the field has strung out a bit there are plenty of runners about and I have fallen into step with 2 other runners and we are cruising along nicely we go through miles 2 and 3 in 6:31m/m and 6:29m/m which I am very happy with so through halfway more or less on target.
Usually its around the halfway mark that I have a wobble and my pace drops and this time is no different. My 2 mates are still with me but neither seem to be to worried about the slower pace but I know that I have to maintain pace so I push on and I try and catch the the small group of runners ahead of me. I catch up with them just as the watch beeps for mile 4 and my time for that mile was 6:33m/m.
There is a lady running at the head of the group who is looking very strong and I moved up to join her, and as soon as I did she started to push on. I was feeling good so I decided to go with her and now we starting to pass other runners, we get through mile 5 in 6:23m/m.
Now we are into the final mile and I know that if I can stay at goal pace the PB is in the bag but I am really struggling now. With about a half mile to go my running mate pushes on and she leaves me for dead. I am bang on pace but working very hard, we turn back in through the gates of the K Club turn the corner and the finish line is only 400m ahead and the clock is reading 39:xx. we come up to the roundabout with 200m to go and the clock is still reading 39:xx WTF maybe a sub 40 is on the cards here so I try to up the pace but the legs have nothing more to give and I cross the line in a time of 40:04. The spilt for the last mile and a bit was 6:29m/m(01:14).

So a new PB of 31 secs which I am delighted with but you can understand that there is a just a small bit of disappointment with not getting the sub 40.
My plan to run at a goal pace to get a PB worked perfectly and I had my watch set to avg lap pace but that plan also hindered me in achieving a sub 40 as I was never aware of my current time during the race until that last 400m when I saw the finish line clock and then it was too late as I had nothing left to give.

Fair play to the K Club, once again they had everything spot on from the fast course, the spread afterwards and they even sorted the weather out for us.
8 miles in total for the day.

Kennyg71

Well done on PB, you'll get that 4sec next time.

denis b

Top class targeted run and nice new pb. Now you have a new target

diego_b

Excellent stuff L, some fine running and a good chunk off the 10K distance. Annoying to be so close to the sub 40 but plenty of time left in the year yet for that and you will get it.

hot buttered scones

Great running and well done on the PB. I know what you mean about the 4 seconds though. My 5k PB stood at 20:04 for a year and my current 10k time is 42:01!! You'll definitely crack that sub 40.

Mrs Mc

Great stuff well done on pb.

Singer

Great going, not much left out there. Shame about the 4 seconds, but it's not like you stopped for a pee

HigginsJ

Great run & congrats on the PB

jake1970

Kennyg71 wrote: »

Well done on PB, you'll get that 4sec next time.

diego_b wrote: »

Excellent stuff L, some fine running and a good chunk off the 10K distance. Annoying to be so close to the sub 40 but plenty of time left in the year yet for that and you will get it.

hot buttered scones wrote: »

Great running and well done on the PB. I know what you mean about the 4 seconds though. My 5k PB stood at 20:04 for a year and my current 10k time is 42:01!! You'll definitely crack that sub 40.

Mrs Mc wrote: »

Great stuff well done on pb.

Singer wrote: »

Great going, not much left out there. Shame about the 4 seconds, but it's not like you stopped for a pee

HigginsJ wrote: »

Great run & congrats on the PB

Thanks everyone. Usually if I get a PB I leave it at that and move on to another distance but I cant leave that hanging. So its the Fr Murphy 10k in Kildalkey on the 16th of April for the sub 40 hopefully.

jake1970

denis b wrote: »

Top class targeted run and nice new pb. Now you have a new target

Thanks Denis.
With regards to your enquiry about the Boards top as far as I know they are no longer available. I got mine 5 years ago and I havent seen any reorders since.

jake1970

Sunday
9 miles @ 8:14m/m General aerobic
This was meant to be an endurance run but I opted for the slower general aerobic which I think the legs appreciated more after Saturdays race.

35 miles for the week.