Something to keep me sane

Nuttzz

Hi All,

Decided to chart my training for the rest of the year, I've a place in both the Berlin Marathon & New York marathon this year.

I'm a 44 year old male, asthmatic, with no family and working full time and running since 2015, 2016 was a good year but last year was badly interrupted with injury. Decided to do S&C weight training along with running training and the body couldnt take both, so concentrating on running now


PBs all 2016

5k: 22.12
10k: 46.04
1/2M: 1.49.16
Marathon: 3.55.40


Training Plan is currently 6 days a week running concentrating on the Terenure 5 mile using an adapted Hal Higdon 10k plan

I am running in the great ireland run just to get a bench mark for my current 10k, the program has a 5k race penciled in but I'll convert that to 10k

I'm into week 3 of my program, with 25 miles done in Week 1 and 30 in week 2


This week so far

Monday: 5.5 mile run at an easy pace. 8:42min/ml with 1.2 mile warm up & cool down

Tuesday 3.5 mile run at 8.10min/ml

Tonight is a tempo session 10 x 400m (or breaststroke if this rain keeps up!)

Nuttzz

Friyay!

Rest day today.

Wednesday was 1 mile warm up & 1 mile cool down with the main event being 10x 400 repeats with a varying recovery ranging from 90 seconds down to 15 seconds per repeat. ran them between 2.02 and 2.30.

When I got injured last year I ended up avoiding all speed sessions to prevent further aggravation of the injury (hamstring) and really lost my pace and even the knowledge on how to run quicker. It taken a while for my head to recover from the injury, longer than the body

Thursday was a 5.25 mile run at 8.48min/ml an easy pace as it was only about 12 hours from the previous session. A couple of weeks ago i was running the same route at 9.45min/ml for the same effort so the speed sessions are already starting to pay off.

I did this session early in the morning which may have been too close to the speed session but i felt it gave me nearly 48 hours recovery before running again on Saturday, I'd be interested in others thoughts on this

I find myself in Ennis this week so will look to do my 5 & 8 milers down there.

Nuttzz

Maybe a little to much celebrations in Ennis on Saturday affected my plan a little

Saturday
8 miles @ 8.46ml/min, used the by pass around ennis which had some good long hills on it, the footpath on ennis though drove me bonkers with the quality of them and their constant up and down nature.

Sunday
3 miles @ 8.23ml/min, after a few beers I kinda slept in and had to be out of the hotel by 12. As Mondays plan called for 3 miles I decided to swap them and do the 3 miles on Sunday

Monday
5 miles @ 8.40ml/min, running with the club, this felt a comfortable pace. This weeks plan dials things back a bit with the Great Ireland Run on Sunday which means 2 days rest!

Nuttzz

Last week ended up doing 4 sessions with 2 days rest before the Great Ireland Run

Monday as above
Tuesday 3.5 mile tempo session at 7.49 ml/min
Wednesday Pyramid speed session with club
Thursday 3.5 mile easy run
Friday & Saturday rest days

Sunday was the Great Ireland run. Came in 30 seconds below 50 mins which was on target but I felt I didnt give the race enough, the weather wasnt that great and i didnt push it too much in the first half to save energy for the second half. But at the end I felt like I still could have given more, I wasnt really out of breath or needed much recovery after the finish.

The best way of putting it is that I know how to run but not how to race! When do you push and when do you hold back?

This week things have stayed on track

Monday, recovery pace 10k
Tuesday, 7 mile run with some crazy winds, tail winds good, head winds bad
Wednesday Club hill session with more strong winds, running uphill into a head wind is no fun. 7 miles in total with session, warm up & cool down

ariana`

Nuttzz wrote: »

Last week ended up doing 4 sessions with 2 days rest before the Great Ireland Run

Monday as above
Tuesday 3.5 mile tempo session at 7.49 ml/min
Wednesday Pyramid speed session with club
Thursday 3.5 mile easy run
Friday & Saturday rest days

Sunday was the Great Ireland run. Came in 30 seconds below 50 mins which was on target but I felt I didnt give the race enough, the weather wasnt that great and i didnt push it too much in the first half to save energy for the second half. But at the end I felt like I still could have given more, I wasnt really out of breath or needed much recovery after the finish.

The best way of putting it is that I know how to run but not how to race! When do you push and when do you hold back?

This week things have stayed on track

Monday, recovery pace 10k
Tuesday, 7 mile run with some crazy winds, tail winds good, head winds bad
Wednesday Club hill session with more strong winds, running uphill into a head wind is no fun. 7 miles in total with session, warm up & cool down

Just a comment on your training - 2 sessions back to back and a race later in the week seems fairly intense. Try to break up the sessions with some easy running :cool:

Well done on the the race and getting the target time. As for knowing when to push and when to hold back, I'm still learning but I break my target time into splits and then start off slightly conservative and try to push ahead after half-way if i'm feeling good... unless it's a 5k in which case i go out at pace from the beginning because there's really no time to waste settling into a 5k race :eek:

Nuttzz

Just a comment on your training - 2 sessions back to back and a race later in the week seems fairly intense. Try to break up the sessions with some easy running

Monday & thursday then to be my easy runs, though I may put on of swap them around a bit and see the effect

Last week I ran Monday to Thursday, a weekend away meant only getting 4 mile run it.

This week

Monday, very easy 5.5 mile run with the club (6.7 miles in total)
Tuesday, easy 3.2 mile run
Wednesday, Dundalk 10k race, treated this as a tempo and looked to run sub 49 minutes in it. Kept the pace at 8 min/mile for the middle part of course and finished strong, but I'm not really a fan of evening races
Thursday, Recovery run with the club for 5 miles, running at about 9 min/mile (6.4 miles in total)
Friday is rest day (yay!!)

Nuttzz

So changed my runs slightly based on Ariana's suggestion
Monday & Wednesday are the tempo/speed sessions with Tuesday & Thursday easy runs, Friday off, Saturday Parkrun and Sunday long run

Last week I was just below 40 miles for the week

Monday 10k Tempo with another 2 miles for warm up & cool down
Tuesday easy paced 4 mile run
Wednesday was a 12x400 speed session with 2 miles warm up & cool down
Thursday easy paced 10k
Friday off
Saturday Parkrun, quickest 5k of the year so far, with 2.5 miles warm up & cool down
Sunday was a 10 mile long run which was tough due to the heat and a bit of a hangover!


This week I am preparing for the Terenure 5 mile
Monday 5 Mile easy paced run with 1.2 mile warm up cool down
Tuesday 4 mile run, not to hard a pace but not too easy either
Wednesday 10x400 mile speed session with 90 second intervals and 2 mile warm up & cool down
Thursday easy paced 3.5 mile run
Friday & Saturday are rest days ahead of the run.

I am looking forward to it, as its a race I've targeted, I am hoping for a sub 38 minute time, my PB from 2016 is 37.58, my last 5 mile which was Raheny was 43 minutes, so looking for a big improvement

ariana`

Nuttzz wrote: »

So changed my runs slightly based on Ariana's suggestion
Monday & Wednesday are the tempo/speed sessions with Tuesday & Thursday easy runs, Friday off, Saturday Parkrun and Sunday long run

Last week I was just below 40 miles for the week

Monday 10k Tempo with another 2 miles for warm up & cool down
Tuesday easy paced 4 mile run
Wednesday was a 12x400 speed session with 2 miles warm up & cool down
Thursday easy paced 10k
Friday off
Saturday Parkrun, quickest 5k of the year so far, with 2.5 miles warm up & cool down
Sunday was a 10 mile long run which was tough due to the heat and a bit of a hangover!


This week I am preparing for the Terenure 5 mile
Monday 5 Mile easy paced run with 1.2 mile warm up cool down
Tuesday 4 mile run, not to hard a pace but not too easy either
Wednesday 10x400 mile speed session with 90 second intervals and 2 mile warm up & cool down
Thursday easy paced 3.5 mile run
Friday & Saturday are rest days ahead of the run.

I am looking forward to it, as its a race I've targeted, I am hoping for a sub 38 minute time, my PB from 2016 is 37.58, my last 5 mile which was Raheny was 43 minutes, so looking for a big improvement

Well done on spacing out the midweek sessions, i think it's good move

But i'm going to sound like an awful nag here so please forgive me but you had 4 hard days last week and to me that seems like a lot.... You may not consider the long run hard because it's run at an easy pace but the distance/duration put it into the hard run category. Any plans i've read typically have a max of 3 hard days - 2 sessions and 1 long run - broken up with easy running and recovery runs. I don't know if you do park run every week or if that was a 1-off, but i suggest if you're going to run it flat out then it should replace 1 of the other mid-week sessions.

In my defense of nagging you, you did mention injury in your opening post.

skyblue46

I'll join in here if that's ok. Ariana is 100% right on this one. 4 sessions is asking for trouble. On another note would you mind posting paces of your runs so we can build a picture of your running. It would be a great help. :-))

Nuttzz

Thanks for the nagging and all input is appreciated

I am following the Hal Higdon program I used this plan http://www.halhigdon.com/training/51098/8K-Advanced-Training-Program

My target was the Terenure 5 mile which I finished in just over 37 minutes. To give some perspective I did Raheny eariler this year in 43 mintues so I feel this program went well for me. It was about a 45 second PB on my 2016 PB.

Berlin Marathon is my next target race, I plan to use this program for that http://www.halhigdon.com/training/51141/Marathon-Advanced-1-Training-Program

It will be my 3rd marathon, I am also in the new york marathon (both lottery entries) but that will probably be more for the experience where as Berlin will be the target race

Nuttzz

Much more relaxed week as the marathon training kicks off

Monday: 6 mile recovery run after Terenure
Tuesday: Easy paced 4 mile run
Wednesday: Working late so 3 mile night run at an easy pace
Thursday: 4 Mile Tempo run

Nuttzz

too busy running to update my training log

following on from the last update I had a good parkrun on the saturday, quickest 5k of the year at 23:22 followed by an easy 10k recovery run on the sunday

Last week

Monday 4 mile run at a good pace, but not too hard (8:15 min mile)
Tuesday 4 mile run at a similar pace to Monday
Wednesday 6.7 Mile speed session with the club (including warm up & cool down)
Thursday easy 4 mile run
Friday rest day
Saturday 12 mile long run
Sunday 4 mile recovery run

This week
Monday 6 mile run at 8.35 pace

Nuttzz

Last Week:

Monday 6 Mile at PMP
Tuesday 5 Mile Recover Run
Wednesday 3x800m, 3x600m, 3x300m speed session
Thursday 3 Mile Recovery
Friday Rest
Saturday: 6 Mile PMP
Sunday: 9 Mile Slow Run


This week

Monday:
3 Mile Recover Run after Sundays 9 Miler

Tuesday:
10k Tempo Run

Wednesday:

3 Mile Recovery Run

Thursday:
4 x 1 Mile Hill Run

Friday (tomorrow):
Rest. Yay!!

Nuttzz

Last week:

Saturday 6 mile at marathon pace and then as stint as a volunteer at the parkrun
Sunday 13.1 mile slow run

This week:
Monday 6 Mile Recovery Run
Tuesday 3 Mile easy paced run

Going on holiday at the end of the week were the weather is predicted to be 30 degrees, I'vea 14 mile slow run to do, any tips? Other than getting up at 6am, which i hope to do!

Duanington

Best of luck with the training, question - what kind of pace are you running your long runs at?

Nuttzz

Duanington wrote: »

Best of luck with the training, question - what kind of pace are you running your long runs at?

9.15 to 9.30 minutes per mile