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Positive Vibes. Negative Splits.
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Not really. I'm in contact but not asking for sessions. When I picked up the niggle/injury it was at the start of the lock down. So I let him know and said I'll have to take it easy for a few weeks and see how it goes. The last two weeks I decided on my own sessions just to see how the body handles it. That session yesterday was is one I've used before in the build up to 5km racing. It's to see how I'd handle a 5km tt particular the 1k faster than my 5k pace. He had me gearing up for spring/early summer 10km racing before the lock down so I'll see what he thinks I should do for the few months.Swashbuckler wrote: »Great weeks work there lad. Are you still being coached during this pandemic?0 -
You might notice I've changed my username
Talking to other runners I see alot of them are struggling with this 2km radius. I'm actually okay with it as every 3rd week I'm on call and don't venture much further than that anyways for that week. I live in a nice part of the world with lovely views and scenery, so no shortage of hills that helps too. I do miss the track and racing. No wonder I'm giddy about the thought of a 5km time trial on boreens. Although the hilly terrain makes it difficult to find a fair course for time trials. Just following up on Swashbucklers question on coaching. I think I'm going to experiment with my training for a while. I don't see anything changing for sometime so this could be a good time learn more myself. But I'll be still using his advice and guidance.
Monday: Very easy 40 minutes. 8.22km @4:53/km. Normally a rest day, I felt that I needed a shakeout as my legs were quite dead. I tried to keep my heart rate low which can be difficult on hilly roads. My HR average was 125bpm
Tuesday: Easy on the roads with 6x10 seconds hills sprints at the finish. 11.55km @4:38/km
I actually stopped for 5 minutes in the middle of this run talking to some club mates and neighbours.
Wednesday: 3km Steady plus 2x Pyramids.
3.3km warm up. My legs felt dead during the warm up.
3km steady was 12.19 which probably was a tad too quick. Trying to shakeout that deadness.
I made a bit of a balls uploading the workout on my Garmin. I normally run pyramids on the track and just press manual lap for every 100, 200, etc like any other track session. But this was on the roads so I uploaded the session. It should have been 100, 200, 300, 200, 100, 200, 300, 200, 100 all with 200 recovery. Instead I uploaded 200, 300, 200, 100, 200, 300, 300, 100. Its all good.
Cool down 3.2km
Thursday: Easy/Recovery 30 minutes 6.15km @4:55/km.
I thought yesterdays pyramids would have put a bit of pop back in my legs again
Friday: Early start out at 6am. Easy plus 5x 20 strides. 6km @4:51/km
Saturday: Shakeout 1.4km @4:50/km my legs felt good.
Warm up 2km plus another 600m doing strides.
5km time trial
My course was a generous one but it's either that or running up hills. When I woke up for work I was checking Strava to see was there any early birds out. I was in awe of Lambay islands 5km. Unreal. I had previously said 17:59 as a prediction time. But decided to go harder after seeing some of the efforts all day on Strava. I uploaded a session of 5x1km on my Garmin with paces between 3:29/km and 3:21/km. So sub 17:30 was the new target. With the way I had my Garmin set up I could only see my current speed and not see the splits until I finished. I think my course choice gave me 15 to 20 seconds but would I make that up in a real race? I suppose my only regret was not pushing harder on the last 2km I gave a good kick with 200 to go I should have kicked with 400 but I wasn't as switched on as I would be in a race. I love the discomfort of 5k racing, it's my favourite distance. Massive kudos to OOnegative for organising the time trial. 17:13 was my time today. I have a club virtual 5k next Saturday so I'll use the same route. My coach was asking how I got on. He's always very positive, even when I showed him the elevation telling me I'll go sub 1630 and beyond someday. You gotta believe.
Splits
3:24, 3:30, 3:23, 3:29, 3:24
Almost 3.4km cool down
Sunday: Easy hilly 20km @4:43/km with a solid 246m elevation gain. HR 129
Weekly distance 77.5km0 -
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I ran my mile TT route this evening. Its a out and back course. I pre programed 4x.25 of a mile on my Garmin. I think breaking it into 402m laps will help me replicate a track and make it easier to aim for 75s. Although I don't give myself a hope in hell of 5 minutes mainly because I haven't done any specific mile sessions and don't plan on doing any before this TT. On Strava, because I've my settings set to metric it comes up as 1.62km maybe I was a little bit too slow pressing stop. Also on Strava there is a 1metre elevation gain over the mile. There is a slight difference between Strava and Garmin elevation but it's virtually flat. I'm hoping the judges will give me a 4 second handicap because it's a in and out and not a loop
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I was talking to a club mate about Dublin marathon getting cancelled during the week and all that and he was asking me when will I race one and what will I target if I eventually do. I don't actually know was the answer. I suspose I should target 2:59.59 but for my first one but that might be ambitious or underachieving depending which way you look at it. He sent me on 3 months of a marathon plan from last summer from a online coach beginning with G targeting sub 3. It was different to what my coach had me doing back in 2016 when I last attempted a marathon. I think for my long runs I'd prefer it with stuff than just long steady runs.
I was going to comment on the heart rate thread. I know vo2max isn't a good prediction for racing, mine is at 65 these days and I do feel in great shape. It dropped a bit when I picked up that niggle in March but its holding steady at the moment.
Two years tomorrow this log is active. I'd like to think I've improved as a distance runner over the two years. I wonder what the next two years will bring.
MONDAY
PM: 3.6km checking my mile TT route
Tuesday
PM: Easy 50 minutes with 7x 10 seconds hills at the end.
It should have been 6 hills, I can't count.
10.88km @4:41/km
Wednesday
PM: 5x1km broken in 200s with 2 minutes off recovery
So it's 200m on, 200m float, 200m on, 200m float, 200m on.
If the heads not right then I can't expect a good session. Crappy day at work then I got a call from Mrs MY leaving work saying a pipe burst in our house. Luckily I was able to tell her where to isolate the mains and what to do so no major damage, lacing up my shoes I noticed a hole in my toe which seemed to annoy me with only 250km on them. Just before the lock down the council resurfaced a 1km strech of road that I've been using for speed work. They never got the chance to chip it because of the lock down, so it was a peach to run on. Smooth, responsive, and flat. All good things come to an end and unfortunately for me they chipped it today. I tried a few 200s on it but it was too loose for speed work, it will be okay in a week or two when it settles in. I had to switch to another road that was quite busy causing me to have to run on the verge/grass at times, which was a bit off putting. Quite windy too, I hate the wind! It's a track session so doing it on the road isn't ideal anyways. Have I mentioned I miss the track with BA Distance before? All the moaning aside I wasn't my usual chilled out self during the session but I got it done. It's a bit of a speed and strength session just flirting with a 1 mile race pace. I averaged 36 seconds for all the 200m fast which was okay I guess, I felt the whole session was a bit meh. Not a hope will I knock out a 5 minute mile next week but I'll give it a honest effort.
Warm up 3.5km
Splits
3:26, 3:26, 3:27, 3:28, 3:27
Cool down 3km
Thursday
PM: Easy ish 60 minutes.
13.14km @4:38/km
Just finished before the storm/bad weather hit.
Friday
PM: A bit dopey after a power nap it started as recovery but once I woke up it turned into 45 minutes easy. I didn't do any strides at the end like I normally do on Fridays. Very windy so I stayed on the forest trail for shelter.
9.4km @4:40/km
Saturday
PM: 6km Tempo plus 8x100m on/off
Poor enough conditions.
Warm up plus all my usual activations, drills, plus a few strides. 3.45km in total.
6km in 22:53 or 3:49/km or 6:08/mile average. The same as last weeks average pace tempo but 2km less work.
8x100m on/off
17sec on, I think that's sub 3:00/km pace so a nice bit turn over ahead of next weeks mile TT. Between the 100 on/off it was a 6:03 mile
Cool down 3km
Sunday
AM: Easy half marathon distance again this Sunday. Turned into a lovely morning for a long run although still quite windy. I met a couple of running buddies on the last 2 mile to keep me company on the home stretch.
21.14km @4:39/km
Weekly distance 84.7km with 7ish days ruining. About 5km more than last week. My runs next week will most like be mainly 6am runs so I'll probably do a fartlek Tuesday and combine my long run on Sunday with a progression run. I'll see how the TT goes first before deciding.0
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