This is getting addictive

HigginsJ

Thanks for taking the time to reply guys. Really good feedback, I have 2 more runs this week and then off to France for a weeks holidays (will be taking my running shoes with me!!).

Have been thinking of just focusing on 5k's a bit for the rest of the year (really close to my sub 22 goal for the year so would like to achieve at least one goal for the year), looking at a few improver 5k plans over the last few days so maybe this might not be a bad time to put some focus on those.

Will have (hopefully) lots of quiet evenings when the kids are in bed on holidays so will read up a bit more on these and look up a few 5k races to start incorporating into a plan and will update on my decision once I am back from holidays then.

gramar

You have a great fitness base from the long distance stuff to do a good 5km. The only thing you're missing is doing some shorter repeats
like 400 600 and 800 metres. They're great for building up the speed and getting used to high effort levels and the pain involved
in 5km running. I honestly think you'll get well below 22mins with a couple of weeks of 5/6km tempo runs and sessions of intervals.
I think for 5km training doing a LSR of 50/55 mins is enough. It's 2.5 times the target race time. Mix that up with speed sesions and
you'll make quick progress.

HigginsJ

3rd of August

2.27 miles in 18 minutes 53 seconds (8:18 average)

8th of August

4.07 miles in 36 minutes 52 seconds (9:03 average)

This was my only holiday run although got plenty of pool time with the kids. St. Jean De Mont area was nice, will definitely go for 2 weeks next year as with all the driving it made the week very short.

13th of August

4.10 miles in 37 minutes 11 seconds (9:04 average)

This was a slow run with 5 sets of 200 metre strides, had planned to do the strides around 5k pace but they were a lot closer to mile pace and faster in some spots.

14th of August

1.2 miles (9:56 average) followed by 2 1km @ 5k pace

1. 4:15
2. 4:16

followed by

1.5 miles (10:35 average)

16th of August

3.2 miles in 34 minutes 40 seconds (10:49 average)

This was a pure recovery run, Tuesday evening I did foam rolling & stretching followed by death by Thrusters @25kg. Managed to complete 11 rounds but by quads and glutes felt it!!

18th of August

4.35 miles in 41:17 (9:29 average)

Just another few easy miles, legs feeling a bit better. Decided to enter the Curragh Chase 10k on Sunday, paid the entry during the week. Aside from the marathon it has been my poorest race experience to date as things did not go well in it last year. Not planning for any amazing times, just want to get around and feel happy.

Also going to do an 8k cross country race in Newcastlewest on the 3rd of September, again just for fun but I am open to any advice of tips.

MTD: 26.6 miles
YTD: 632.64 miles

ariana`

HigginsJ wrote: »

3rd of August

2.27 miles in 18 minutes 53 seconds (8:18 average)

8th of August

4.07 miles in 36 minutes 52 seconds (9:03 average)

This was my only holiday run although got plenty of pool time with the kids. St. Jean De Mont area was nice, will definitely go for 2 weeks next year as with all the driving it made the week very short.

13th of August

4.10 miles in 37 minutes 11 seconds (9:04 average)

This was a slow run with 5 sets of 200 metre strides, had planned to do the strides around 5k pace but they were a lot closer to mile pace and faster in some spots.

14th of August

1.2 miles (9:56 average) followed by 2 1km @ 5k pace

1. 4:15
2. 4:16

followed by

1.5 miles (10:35 average)

16th of August

3.2 miles in 34 minutes 40 seconds (10:49 average)

This was a pure recovery run, Tuesday evening I did foam rolling & stretching followed by death by Thrusters @25kg. Managed to complete 11 rounds but by quads and glutes felt it!!

18th of August

4.35 miles in 41:17 (9:29 average)

Just another few easy miles, legs feeling a bit better. Decided to enter the Curragh Chase 10k on Sunday, paid the entry during the week. Aside from the marathon it has been my poorest race experience to date as things did not go well in it last year. Not planning for any amazing times, just want to get around and feel happy.

Also going to do an 8k cross country race in Newcastlewest on the 3rd of September, again just for fun but I am open to any advice of tips.

MTD: 26.6 miles
YTD: 632.64 miles

Good luck with the 10k and well done on the cross country, fair play on embracing something new! I've no advice I'm afraid, just wanted to wish you well

Kennyg71

Only ever did one x/c but they are tough and you just race runners of similar ability if you can Identify them , forget about watch or time it's all about gaining positions and finishing ahead of as many as you can, not to sure it was fun, but would definitely give another go.

HigginsJ

19th of August

3.25 miles in 30 minutes 34 seconds (9:24 average)

20th of August

Curraghchase 10k

Did a 1.52 mile warm up and then tipped away for the race. Forgot how tough a course it is. Finished in 51:40 which is fine for the effort I put in & the fact my legs were a bit dead from the week.

22nd of August

4.02 miles in 35 moinutes 50 seconds (8:53 average)

23rd of August

4.15 miles in 39 minutes 11 seconds (9:26 average)

Started new job in a new company on Monday so making a real conscious effort to keep my running up and not let it affect things. Waiting on a new pair of shoes I ordered so hope they come in the next few days.

MTD: 45.7 miles
YTD: 651.74 miles

HigginsJ

25th of August

Foam rolling & stretching followed by

21-15-9
25kg Barbell Thrusters
Burpees over Barbell

27th of August

6.52 miles in 59 minutes 28 seconds (9:07 average)

29th of August

New shoes!! Got a pair of Brooks Launch 4. Have got great wear and performance out of my UA Charged Bandit 2's, want to get another pair soon but had a voucher for Elvery's so gave the Brooks pair a shot,

AM Run - 2.07 miles in 17 minutes 14 seconds (8:19 average)

PM Run - 4.18 miles in 36 minutes 29 seconds (8:43 average)

31st of August

AM Run - 2.10 miles in 17 minutes 18 seconds (8:13 average)

PM Run - 4.55 miles in 40 minutes 45 seconds (8:56 average)

Aiming to do the Open Cross Country 8km in Newcastlewest on Sunday which could be fun. New job is going well, up the walls with it but has helped give running a kick start as well I feel.

MTD: 65.12 miles
YTD: 671.16 miles

HigginsJ

2nd of September

4.60 miles in 40 minutes 26 seconds (8:47 average)

3rd of September

5.44 miles in 54 minutes 41 seconds (10:02 average)

Had a good bit to do around home that has been put on the back burner of late so tackled that rather than heading to NCW for the cross country race. Was tired this evening (not helped by lack of sleep last night) so took a nice handy pace for my run.

MTD: 10:04 miles
YTD: 681.20 miles

HigginsJ

6th of September

AM - 2.10 miles in 17 minutes 19 seconds (8:15 average)

PM - 4 miles in 35 minutes 44 seconds (8:56 average)

MTD: 16.14 miles
YTD: 687.3 miles

HigginsJ

8th of September

5 miles in 41 minutes 50 seconds. (8:22 average)

Threw in 8 sets of strides that were somewhere between 5k & 1 mile pace I guess & they were for about 30 seconds each. Also got covered in cow **** as someone had just moved cows on the road, it rained & there was lots of traffic :eek:

9th of September

4.42 miles in 41 minutes (9:16 average)

Just took it handy after Friday night.

MTD: 25.56 miles
YTD: 696.72 miles

HigginsJ

10th of September

4.50 miles in 39 minutes 18 seconds (8:45 average)

Very long & tiring day so was happy to get out for a few miles this evening. Fierce windy but luckily no downpours while I was out, although took the cow **** route again which I really need to remember to avoid if its a wet evening

MTD: 30.06 miles
YTD: 701.22 miles

HigginsJ

12th of September

3.85 miles in 38 minutes 40 seconds (10:03 average)

Really long day in work, hadn't ate properly, was tired from the kids being up a lot the night before, it was very windy and my legs were dead when I got going. The 1st 2 miles was nearly all into a gusting headwind, it was a tough, tiring run.

MTD: 33.91 miles
YTD: 705.07 miles

ariana`

HigginsJ wrote: »

it was a tough, tiring run.

They're the ones that count the most apparently. Well donew

HigginsJ

15th of September

3.22 miles in 35 minutes 43 seconds (11:06 average)

Is there such a thing as a short slow run? I think jaded best describes how I felt on Friday evening and this was about as fast as my legs could carry me. Just a very long week.

17th of September

5.27 miles in 49 minutes 21 seconds (9:22 average)

A couple of nights of relatively unbroken sleep helped. Still not sure on my next race target but will get back to 4 runs this week now.

MTD: 42.4 miles
YTD: 713.56 miles

HigginsJ

19th of September

4.75 miles in 42 minutes (8:51 average)

24th of September

4.35 miles in 39 minutes 5 seconds (8:59 average)

Wife & kids were sick most the week & work was hectic. I was too tired to get out most evenings.

25th of September

4.55 miles in 39 minutes 57 seconds (8:47 average)

28th of September

2.2 miles in 17 minutes 16 seconds

Was really short for time so did an out & back, lapped it on my watch at 1.1 miles, the run out was 9 minutes 10 seconds & back in 8 minutes 6 seconds which was a good effort.

29th of September

4.30 miles in 40 minutes 10 seconds (9:21 average)

MTD: 62.55 miles
YTD: 733.71 miles

HigginsJ

30th of September

5.06 miles in 46 minutes 48 seconds (9:15 average)

MTD: 67.61 miles
YTD: 738.77 miles

HigginsJ

1st of October

5.12 miles in 50 minutes 14 seconds (9:49 average)

Just kept a nice gentle pace today, still not sure on my next race

MTD: 5.12 miles
YTD: 743.89 miles

HigginsJ

3rd of October

4.01 miles in 33 minutes 49 seconds (8:25 average)

5th of October

2.2 miles in 17 minutes 23 seconds (7:53 average)

6th of October

3.03 miles in 29 minutes 24 seconds (9:41 average)

7th of October

SMRC Urban Run 10K

Signed up for this during the week, was a race I enjoyed last year and was my 10K PB of 47:44. Did 1.75 miles for warm up with a couple of sets of strides thrown in. Was aware that I did not want to go out too hard and was aiming to come in under 47 minutes (did not know if that was pie in the sky or underselling it). It was a warm enough afternoon as well.

My mile splits were
1. 7:41
2. 7:44
3. 7:38
4. 7:31
5. 7:38
6. 7:26

The .2 was covered off @ 6:59 pace and I crossed the line in a chip time of 47:07. It's a 37 second PB, don't think my training deserved any more but would have been nice to come in under the 47. The main positive is that it was pretty well paced.

MTD: 22.31 miles
YTD: 761.1 miles

ariana`

HigginsJ wrote: »

3rd of October

4.01 miles in 33 minutes 49 seconds (8:25 average)

5th of October

2.2 miles in 17 minutes 23 seconds (7:53 average)

6th of October

3.03 miles in 29 minutes 24 seconds (9:41 average)

7th of October

SMRC Urban Run 10K

Signed up for this during the week, was a race I enjoyed last year and was my 10K PB of 47:44. Did 1.75 miles for warm up with a couple of sets of strides thrown in. Was aware that I did not want to go out too hard and was aiming to come in under 47 minutes (did not know if that was pie in the sky or underselling it). It was a warm enough afternoon as well.

My mile splits were
1. 7:41
2. 7:44
3. 7:38
4. 7:31
5. 7:38
6. 7:26

The .2 was covered off @ 6:59 pace and I crossed the line in a chip time of 47:07. It's a 37 second PB, don't think my training deserved any more but would have been nice to come in under the 47. The main positive is that it was pretty well paced.

MTD: 22.31 miles
YTD: 761.1 miles

37 seconds is a great pb especially off the back of non-specific training If you followed a 10k plan you'll easily know the 7 seconds off in 8-10 weeks

HigginsJ

11th of October

5.63 miles in 53 minutes 32 seconds (9:31 average)

Started to feel like crap yesterday (freezing cold with high temperature) and my glutes and lower back felt very sore and stiff, had foam rolled Sunday/Monday so was a bit surprised by that. Still not feeling great today but felt I needed to get out and do a bit this morning. Took it relatively handy, still feel like crap but no worse than before going for the run so no harm done!!

MTD: 27.94 miles
YTD: 766.73 miles

HigginsJ

14th of October

4.11 miles in 39 minutes 32 seconds (9:38 average)

With a mental week in work, the race last weekend & being sick in the early to mid part of the week I was not too pushed with too many runs this week.

15th of October

7.10 miles in 1 hour 7 minutes 9 seconds (9:28 average)

Plan to build up to some long runs over the next few Sundays. Mixing that with 4 midweek runs (a few at a bit faster pace) will hopefully see me into the 46's in 10k before the end of the year. Will add about 1 additional mile each Sunday.

MTD: 39.15 miles
YTD: 777.94 miles

HigginsJ

18th of October

2.2 miles in 17 minutes 37 seconds (8:00 average)

20th of October

4.09 miles in 37 minutes 33 seconds (9:10 average)

22nd of October

6.45 miles in 1 hour 4 minutes 29 seconds (9:59 average)

24th of October

4.33 miles in 34 minutes 24 seconds (7:55 average)

MTD: 56.22 miles
YTD: 795.01 miles

HigginsJ

27th of October

7.02 miles in 1 hour 2 minutes 18 seconds (8:53 average)

29th of October

4.02 miles in 39 minutes 30 seconds (9:50 average)

31st of October

6.10 miles in 52 minutes 51 seconds (8:40 average)

MTD: 73.36 miles
YTD: 812.15 miles

HigginsJ

1st of November

7.07 miles in 1 hour 31 seconds (8:34 average)

Starting work later a few days this week so have the chance to throw in a few extra miles

MTD: 7.07 miles
YTD: 819.22 miles

HigginsJ

2nd of November

5.07 miles in 42 minutes 49 seconds (8:27 average)

Good run on the toughest 5 mile route near me this morning, good week so far, prob won't get out tomorrow but will go for run Sunday and should be able to log a few good midweek runs next week again.

Haven't ordered a headtorch but aiming to do this in the next day or two when I make up my mind on one.

MTD: 12.14 miles
YTD: 824.29 miles

HigginsJ

4th of November

3.89 miles in 30 minutes 41 seconds (7:43 average)

8th of November

5.73 miles in 51 minutes 28 seconds (8:58 average)

10th of November

2.2 miles in 17 minutes 44 seconds (8:02 average)

12th of November

4.06 miles in 39 minutes 15 seconds (9:39 average)

17th of November

4.73 miles in 41 minutes 56 seconds (8:51 average)

MTD: 32.75 miles
YTD: 844.9 miles

I suck so bad at this running game, just been wrecked the last 2 weeks with work, family and work. Have done a couple of CrossFit WOD's 2 evenings this week (DT & a 21-15-9) just so as not to feel like a complete couch potato.

The Muppet

HigginsJ wrote: »

No running for the rest of this week, have a physio visit on Friday. Been told that I have either runners knee or IT Band inflamation/insertion in the knee.

1st injury since I started running back in April

Not sure what the recovery times are for either, if anyone has any experience let me know.

Pretty sure I had IT problems at one stage. I never got it officall diagnosed though so it's possible it was something else.

I Rested IT for a while , no running and then just eased back into it . After an igial period of rest It used only come on after four or five miles so I just ran shorter distances for a while.

The best of luck with the revovery

The Muppet

HigginsJ wrote: »

No running for the rest of this week, have a physio visit on Friday. Been told that I have either runners knee or IT Band inflamation/insertion in the knee.

1st injury since I started running back in April

Not sure what the recovery times are for either, if anyone has any experience let me know.

Pretty sure I had IT problems at one stage. I never got it officall diagnosed though so it's possible it was something else.

I rested it for a while , no running and then just eased back into it . After an initial period of rest It used only come on after four or five miles so I just ran shorter distances for a while.

The best of luck with the revovery

The Muppet

HigginsJ wrote: »

No running for the rest of this week, have a physio visit on Friday. Been told that I have either runners knee or IT Band inflamation/insertion in the knee.

1st injury since I started running back in April

Not sure what the recovery times are for either, if anyone has any experience let me know.

Pretty sure I had IT problems at one stage. I never got it officall diagnosed though so it's possible it was something else.

I Rested IT for a while , no running and then just eased back into it . After an igial period of rest It used only come on after four or five miles so I just ran sjorter distances for a while.

The best of luck with the revovery

HigginsJ

The Muppet wrote: »

Pretty sure I had IT problems at one stage. I never got it officall diagnosed though so it's possible it was something else.

I Rested IT for a while , no running and then just eased back into it . After an igial period of rest It used only come on after four or five miles so I just ran shorter distances for a while.

The best of luck with the revovery

err, that post was over a year old but cheers!! :P