Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
Hi it's me and Mr. 5k, my new best friend.
-
29-06-2016 8:29pm#1
Comments
-
-
Week 1:
With a new PB for the 5k behind me, I feel it is a good time to really see what I can do over the 5k distance. I'm 11 months from the big 4-0 and I want to feel and look the best I can.
Sunday: Long Slow Run 5 miles in 45:18
After the 5k in Cappamore, Limerick, I felt really good with myself and no better way to start this new plan than with a nice run from Limerick City out to Ennis Road to Coonagh Cross and back in the Condell Road. My plan was to run solid 9 min/mile pace. I really enjoy the route and the weather was gorgeous - raining and a little breeze
Mile 2 was a little slow but didn't stop at all. 9:15, 9:02, 9:07, 8:56, 8:54
Tuesday: Speed Work 6 x 400 m @6:45 min/m
My first attempt at speed work.The current plan is to train with the intention of getting my 5k race pace to 7 mins/mile. To do this, I am running 400m at a pace 8-15 seconds faster than that pace. So it's 6;45-6:55 mins/mile. Running at a pace you are not used to is odd. It's tough and you are checking your pace so much. Often I found myself running at 5:XX min/m so had to bring that right down. I read that 200 m walking breaks in between is good for recovery. QUESTION: Is this too much recovery?
Thursday: TRX - 45 minutes.
Did a good bit of lower leg work. I had meant to do some hillwork but I struggled to find a suitable gradient in the city.
Next week, I hope to do the same 5 miles on Sunday and run 8 x 400 at 6:45/mile. I will have a race in Bruff on the Friday so will not run after Tuesday.0 -
-
-
Week 1:
My plan was to run solid 9 min/mile pace. I really enjoy the route and the weather was gorgeous - raining and a little breeze Mile 2 was a little slow but didn't stop at all. 9:15, 9:02, 9:07, 8:56, 8:54
I will have a race in Bruff on the Friday so will not run after Tuesday.
Hey FG, welcome to the logs. What are you basing that 9 min mile on? There are few online calculators like mcmillan and jack daniels vdot where you can work out your easy pace based on your most recent race times. Also if you're racing on Friday, Tuesday seems like a big gap, you could easily do a couple of miles at a nice recovery pace with a few strides to shake out the legs pre race.0 -
Advertisement
-
Best of luck with your log, your SLR or Easy pace is to fast. I ran an 18.25 5k PB last week and my Easy pace is 9min/mile. Slow it down to 10-10.30 I would say for starters.
Thanks for the advice. I'll bring it out to 10 min/mile. What is the reasoning behind it? Is there a benefit of running for more minutes during the easy runs or is it just to take it handier and avoid any injuries?
I have no idea of tempo runs or what I should be doing when I get up to 4-5 runs per week but I'm be asking many questions as I go.
0 -
-
-
-
-
Advertisement
-
-
Week 2: Starting Sunday 26th June 2016
A decent start to the new regime in week 1, even though it was just the two runs. The plan for this week is to start with another 5 miles at 9 mile/min pace and an 8 x 400m speed session (from 6 x 400m in week 1). I will add something in on Thursday, but my eyes are firmly focused on the 5 mile road race in Bruff, Co. Limerick on Friday night.
Sunday: Easy Run 5 miles in 45:47
Same route as last week, out the Ennis road and back in the Condell road to the city. It was muggier than last week and I found myself stopping once or twice for about 30 seconds. 8:57, 8.46, 9:29, 9:47, 8:45.
UPDATE: Based on advice received on thread, I will slow this down to 10 min/mile from now on. I should not have to stop if I am running at the correct speed. This will improve endurance and reduce risk of injury.
Tuesday: Speed Work 8 x 400 m @6:45 min/m
I really enjoyed the speedwork last week. I am finding that TRX is really helping with my speed as I am building a lot of muscle groups which help with my bursts of 400m. The temptation is there to go closer to 6:00 min/m, but for now, the 6:45 min/mile is perfect. I didn't really feel the addition of the extra 2 x 400m and I felt I could have kept going.
Thursday: Regular Run - 2 miles in 20:15.
As advised, I went for a very nice 2 mile run this afternoon which skirted many parts of the city - the People's Park, train station, the Milk Market, Cruises Street and then finishing at the butchers to collect meat . Thoroughly enjoyed it. 10:05, 10:09
Tomorrow is the race in Bruff - I would love to get under 40:00 and set a new PB for the distance. However, I gave my back a very slight tweak this evening while picking up the cat
Will see how I feel in the morning.
It's downhill for the first 0.5 miles followed by a 40 ft climb over the next 1.5 miles. A few downhill sections after mile three culminating with a slight pull towards the finish.
The plan is to get to mile four at close to 32:00-32:30 minutes and then see what is in the tank. After posting a new 5k PB at 23:35 two weeks ago, I am pretty confident I can do it. Hoping for a cool evening - me and humidity do not get along.0 -
Hooked FG. Will be watching your progress. We are on a parallel journey bar the nearly 40 bit
. Keano was giving it socks in Saipan when I was at that particular marker
Thanks Denis B, I doesn't matter if we are 18 or 88, it's all about beating the runner you were last week. Read your log just there, a great read - lots of inspiring stuff 0 -
-
-
-
-
-
-
Ballyhoura Active Series - Bruff AC 5 mile - report
I had run this race two years ago with my wife who was only starting to run at the time so I finished at her pace. I really enjoyed the course and the atmosphere. Bruff was made (in)famous recently by a Scottish footballer who said that Bruff was the most backward town he had ever been in, with ghosts, horses tied to every post and other crazy inaccuracies. Truth be told, it's a lovely town and I was really exited to run the 5 mile today.
I went for a 1k at 4pm today to test my back after I gave it a tweak yesterday while picking up my cat - that guy needs to lose some weight! Seriously!
My PB was for the 5m in Kilmallock last year at 40:59 and this was a petty similar course. My goal was to clock a PB but, truth be told, I have been wanting to hit sub-40 for the 5 mile since I first ran the distance 2 years ago - of course I need to train to achieve that so this was the first time I felt I could actually do it after clocking a PB of 23:35 in the 5k three weeks ago.
Had some gastrointestinal problems in the hour leading up to the race which was odd as I am incredibly careful about what I eat on race day. Thankfully, I recovered just in time. Met some old friends just beforehand and we discussed our goals for the day. The event was hosted by An Bru A.C. and I am always impressed by the kindness of this group - they run a great event.
Looking at the course layout, I thought I would probably go 7:45, 8:00, 8:10, 8:00 and then aim for a 7:XX to get under 40 minutes. It was bright but chilly and there was an unpredictable wind blowing all day. We got underway on the nose at 8 pm.
Mile 1: 7:37:5 minutes
The first mile contained some downhill sections so I wanted to try and get through it in about 7:45 min so I have a little time banked for the slight climbs later. We went through the town where there was a lovely crowd waiting to cheer on everyone - always a nice sight in the smaller towns. Lots of planted flowers, a summers day, cut grass, friendly people (Disclaimer: I did not receive a fee from the Bruff tourism board for this compliment) No horses tied up and no ghosts. Good start. A time of 7:37 was nice - it's not a pace that concerns me in terms of gassing myself (Hello mile 1 at Doneraile at 7 minutes, I'm looking at you).
Mile 2: 7:53.8 minutes
The second mile had a slight climb but nothing really major. I headed out of Bruff in the middle of a pack going around 7:50 min/mile so hung onto them at that pace. Had a good chat with a few of them which help focus the mind. I remember thinking that the legs felt good and that the 2 miles yesterday seem to have been of benefit. I know the third mile had some more slight climbs so a lap of 7:53 minutes meant I had some time in the bank.
Mile 3: 8:00.3 minutes
I'll be honest, this was not an enjoyable mile. I NEVER get stitches. Ever. I have run faster than this over shorter distances and never more than a slight twinge. This hit hard around halfway through the mile. I had to pull up and try to do some stretches I had luckily researched for a friend at the race the week before. That took 15-20 seconds off. Worse still, I missed the three mile marker (and silly billy had set his distance to km on the Garmin and pace to miles so I was pretty certain I was facing a 8:30 mile). Looking back now, I must have done much better over the mile than I thought but I was really uncertain where I stood. Essentially on the nose at 8 minutes.
Mile 4: 8:02.8 minutes
As I went into mile 4, I decided to focus on running at 8 min/mile pace, get the stitch under control by using correct foot strikes and breathing and hopefully hit the final mile marker around 32:30-32:40. I paired up with a guy running precisely that pace and this really helped. I was doing some maths in my head and figured out (I did honors maths lol) that 4 m = 6.4km so I knew at 3.8 miles that my mile 3 might be better than I had first thought. Hit mile 4 at 31:34.4 so I knew the sub 40 was on. However, I also knew the stitch was still there, the final 0.5 miles was the steepest climb (relatively hard, but enough to tax me by 10-15 seconds) and there was a very nasty wind starting to blow against me.
Mile 5:
Just as I was preparing myself for a slog, my mind started racing about the "what if's" and the "doubts". Funnily enough, the wind died down and the stitch stared to ease. This was good news . I joined up with two runners from a Cork running club who were tracking the sub 40 and stayed with them until about 300m to go. The legs were good as the hill laid out in front of me so I broke from them and went for it. I could see the finish and the time. Good feelings all round as I finished the final mile in 7:41.0 minutes. Crossed the line and of course had to fist pump like a child.
Final Time - Bruff 5 mile race : Final time (confirmed): 39:24 (5.06 miles on Garmin, I may have started it early)
Old PB for 5 miles: 40:59
Difference: - 1 min 35 sec (confirmed, awaiting official time).
I was absolutely thrilled with myself. A sub 40 minute 5 mile was a bit of a mental barrier I HAD to overcome.
Afterwards, I headed back to the clubhouse for an absolutely fantastic spread - I must have eaten my entry fee in sandwiches, cake and...erm...more sandwiches.
This is exactly what I needed in terms of a run. It was steady, according to my plan and I think I executed it well. The stitch didn't help so need to see what i can do to prevent this again. My next longer distance race will be a 10k around August in Curraghchase and I will have a think about a sub 50 min time. I need to put in more work between now and then to ensure this - having said that, could I have done another mile around 8 miles tonight. I'd throw a fiver on it.
So a new PB, no injuries and a pretty decent first attempt at a race report - that's a pretty decent day!
Night all!0 -
Advertisement
-
-
-
Congrats on the great run and the race report that puts mine to shame :P
Have you run the Curragh Chase 10km before, fairly tough course by all accounts.
I havent
http://www.mapmyrun.com/ie/shannon-m/curraghchase-10k-race-route-269330895
Lets get in that hill work 0 -
-
-
Week 2: Starting Sunday 03rd July 2016
Two PBs in 5k and 5 miles over the last three weeks is really spurring me on to get my times down lower over the coming months. As mentioned, a sub-40 min 5 miles was a minor mental block but now that is our of the way, I will continue to work on my pace and see what happens when the next 5 mile race comes along.
My legs felt really good this morning. With some factor 30 applied, I went out for an easy 5 miles at around 10 a.m.
Sunday: Easy Run 5 miles in 49:58
Based on the advice received here, I reduced the easy pace to 10 min/mile. It was actually quite challenging to run so relatively slow - I spent most of the first two miles glued to the Garmin - a 9:45 was followed up by a 10:15. I was able to hit the 10 minute/mile place for miles 3 and 4 and finished off the run with a 9:30 mile. The legs feel good tonight although I was absolutely shattered all day - even had a 15 minute snooze in the car as my wife got some shopping
Next up is speedwork on Tuesday. It's 10 x 400m at 6:45 min/mile pace.0
Advertisement