ThebitterLemon wrote: » Lol I'm glad I didn't show the attachments TbL It's purely for medical purposes!!!
ger664 wrote: » There is a good fast one ran by Duhallow AC in Newmarket Co Cork the week before christmas. Flat course and a deep enough field without having to trek to the big smoke.
Duanington wrote: » That's a very solid session there C, fair play to you
ThebitterLemon wrote: » Plan called for 10 miles easy. Did this around local routes and eldest daughter cycled the first half with me. I was glad of the company as I was tired and sluggish despite getting in 10 hours decent kip last night. Got just shy of 40 miles done this week and it was probably the best weeks training in months. Hoping for another solid week this week as work travel for November could be horrendous. 10 miles @ 8.52 TbL
healy1835 wrote: » 10 hours kip.....living the dream!
ThebitterLemon wrote: » I was glad of the company as I was tired and sluggish despite getting in 10 hours decent kip last night.
ThebitterLemon wrote: » Monday: plan called for a rest day. I did a S&C session that concentrated on mobility as I've tight muscles in my back. Tuesday: plan called for wu/cd with 5 x 3 mins @ 6.40 off 75 seconds, 3 mins recovery followed by 4 x 30 secs hard off 60 secs. Did this in Dangan, took 2.2 miles again to warm up and then hit the track. Very wet on the track so I ran the 3 mins reps in the outer lanes. Watch showed I was doing these too fast but it's never accurate on the track so I just ran at a consistent decent clip. I decided to ignore the watch altogether for the 30 seconds stuff and just run 200 metres hard. Probably closer to 40 seconds but doing it point to point allowed me to focus on form and leg turnover (which were ****e anyway)! Need to front load the training this week as I'm staying out past Leenaun for the long weekend.Hoping to get a race done soon. TbL
ThebitterLemon wrote: » Wednesday: plan called for 5 miles easy. given that I'm away for the weekend I brought forward my weekly 10 mile "long run" by a day. Worked through lunch to get this done in the late afternoon around Dangan. I had planned on just plodding around and was doing 8.40 pace nice and handy when I met up with a fast lad I know at the end of mile one. The pace went up rapidly and after 3 miles I'd to make my excuses and let him off. The run ended up at steady pace and although not planned it was the longest and fastest I've run in over 4 months. 10 miles @ 7.37 Also did a S&C session focusing on mobility. Thursday: swapped rest days and took today off after a late night day at work. Did another S&C session that focused on core, felt like someone was taking a Stanley knife to my blubber!! Friday: plan called for wu/cd with 2 x 90, 4 x 60, 4 x 30, 4 x 15 seconds hard, off equal recovery at steady pace. Heading to Delphi for the weekend so I headed to Dangan. Got a short warm up done and hit the track for the faster stuff. Didn't like this session the last time I did it but thought I'd manage it handy enough. I'd planned to run at least 400 metres for the 90 seconds. Went through 400 metres around 88 seconds but although the legs felt ok the heart rate was very high and I was struggling. At this stage I should be able to manage a few 400's at that pace but I was buckled. I actually had to walk after the first 60 seconds rep. Found this very very hard and the paces kept slipping as I went through the reps. The only consolation was that I finished the session when my head was screaming at me to pull the plug. First session in a long time that I've had such an epic fail. TbL
Overall you are working for 20 min and don't underestimate the session its a tough one. Err on side of caution in the hard efforts and keep honest on the recover sections. Focus is on not letting the body really recovery so HR is high throughout the session so I really want you to avoid overcooking in the early stages
ThebitterLemon wrote: » Was really struggling here and in the past I would have meekly let him take me (calm down Tang ) TbL
ThebitterLemon wrote: » Finished with watch showing average pace of 6.30 and clock time of 32.42. Not a great time but it's almost 2.5 mins faster than the Steets of Galway 8k in August and I didn't give up. Hopefully another step on the road back. TbL
ThebitterLemon wrote: » Last couple of days at work have been manic to say the least. Headed to London on an early flight Monday morning and traveled to Iceland arriving early hours of Tuesday morning. Less than 12 hours in Iceland and then back to Galway via London and Shannon! Monday was a rest day and Tuesday had 5 miles easy but I got no chance to run. Wednesday: plan called for wu/cd with 7 x 1 mile @ 7.15 pace off decreasing recoveries (3,2.5,2,1.5,1,0.5 mins) I've done this session twice before with 5 and 6 reps and struggled with it so I was a bit wary as I headed out for my warm up along the trails in Dangan. I did the mile reps on along the riverbank in pretty miserable weather. The first one was the hardest but after that it got, I won't say easy, but comfortable. I felt relaxed and in control and could have buried the reps but I've come to the belated realisation that I need to be burying the pace at races and not in sessions, although I still couldn't resist a faster last rep. (Still an auld dog)! Even the shortening recoveries didn't seem to make the effort level hard and I could have probably run the 7 miles at 7.15 pace without killing myself. I suppose this is the benefit of structured training in that the same session over a lower number of reps a couple of weeks ago had me buckled! Great feeling of satisfaction finishing that session and I think I might have actually enjoyed it! Hoping to run a 5k in 20.15 range this weekend. 7.09 7.09 7.10 7.09 7.12 7.10 6.52 TbL
lukeeman wrote: » Hoping to run a 5k in 20.15 range this weekend. 20.15 would be a backward step from your race on Sunday Realistically you should be aiming for a sub 19.50.
