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Positive Vibes. Negative Splits.

MY BAD

Hi,
I enjoy reading the logs here so I'm starting a log here mainly to be accountable to myself but also I'm hoping I can get a bit of advice along the way. I'm club runner and we have a coach but most my sessions are done on my own which can be hard, but it's circumstances out of my control.

This summer I'm training for mainly 5km races. I had a couple of 5k races this year nothing hectic 18:51 and 18:44. I hope to get close as possible to my 2016 PB 17:59 in Rathfarham at the end of September. These are the dates and distances I hope to race.

14th June 5k
8th July 5k
13th July 4 mile
8th September 5k
30th September 5k

I know a lot of runners here use the imperial system but I use metric so apologies in advance. Over 1200km on the clock this year and around 70km average per week over the past two months. So a nice base behind me, okay let's see how this goes. I'll update this every Sunday.

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MY BAD

I haven't updated this the last few weeks, just alot going on and haven't had the time. Quick report on Saturdays race. I haven't been firing on all cylinders since I was off with a cold but I feel I'm getting back in the swing of it again. Myself and buddy left town at 7 am we were there before 930 so we did a short walk to loosen up after the drive. There was 4 from our training group racing. My buddy is pure old school no watches for any race up to 10k. I couldn't really get going at all my legs felt heavy from the start. I finished 17:18 chip it's my second fastest 5k but a good bit back from Rathfarnham 17:06. My heart rate was quite low throughout the race which isn't what you expect to see in a 5k. Good competition between the lads around here, and good to meet you all again. I feel I'm in a position to put the head down and train hard for the next few weeks. I might get a 5k over the Christmas and see if I can get the low 17s again

MY BAD

Thanks B. I'm not in Rathfarham shape but I hope to give it a good crack.

OOnegative

Best of luck Saturday S, run well man!!

MY BAD

AuldManKing wrote: »

I cant quite get into the Science of Running Podcasts - I want to like them, but their podcasting style is not my cup of tea. I've turned off more than I've listened to.

I get that and know where you are coming from but I think the point the make are golden

MY BAD

The only thing is we don't have many decent 10k courses where I live. I'll have to travel east for it

MY BAD

healy1835 wrote: »

I ran a 36:51 (decent PB at the time too) on Jan 1st this year! Built a good bit on that time as the year progressed, hopefully you'll do even better

I ran a 35:56 10km a few weeks ago on a fair course, I'd call this one a tricky course. I'd like to think I'll be down to mid 35s on a good course

healy1835

I ran a 36:51 (decent PB at the time too) on Jan 1st this year! Built a good bit on that time as the year progressed, hopefully you'll do even better

AuldManKing

Mellow Yellow 26.2 wrote: »

For this weeks I'd like to share this podcast on my favourite race distance! They are talking more about track race but I think it's interchangeable to the road.
https://www.scienceofrunning.com/2018/01/episode-63-everything-you-need-to-know-about-the-5k.html?v=d2cb7bbc0d23

Hollymount International 10km

It still was a honest effort and I think on a better course or with a bigger field I'd be closer to sub 36 on the day. I'm happy with that one especially after missing 7 days with that chesty cold and also missing out on two quality workouts. 9th place and 36:51

I cant quite get into the Science of Running Podcasts - I want to like them, but their podcasting style is not my cup of tea. I've turned off more than I've listened to.

Regarding the 10k - thats a solid run. Well done for that - its November you know. (& All the best runners run slowish 10ks in November......ahem....)

MY BAD

For this weeks I'd like to share this podcast on my favourite race distance! They are talking more about track race but I think it's interchangeable to the road.
https://www.scienceofrunning.com/2018/01/episode-63-everything-you-need-to-know-about-the-5k.html?v=d2cb7bbc0d23

MONDAY

PM: Road. 30 minutes easy. 6.6km @4:39/km

TUESDAY

AM: Mainly trail. Easy 45 including 5x 20 strides near the end. 9.75km @4:37/km

WEDNESDAY

PM:Track 6x1km with 100m shuffle recovery target to start at tempo and work down to cruise.

Late getting to the track warm up just over 2.1km cut it short to make sure I got my activations and drills done.

There was 3 in our group today. We took turns leading the train. I did 3 and 6. Tempo with it slightly progressing into cruise.

Splits

3:53,
3:46,
3:44,
3:43,
3:39,
3:38

Cool down 3.4km

Funny with all the marathon talk, I get ask if I'd consider 3000m to 1500m track races next summer at training tonight... Also as mentioned I had planned Trim 10 miler but like a dope I forgot to register until I see its sold out on my Facebook feed when I got home from training. I registered for Raheny 5 mile instead...

THURSDAY

Club training that I mentioned last week was postponed due to a bereavement.

PM: Road. Easy 45 minutes 9.62km @4:41/km.

FRIDAY

PM: Road. Recovery 30 minutes 5.9km @5:09/km.

SATURDAY

AM: Road. Easy 25 minutes with 4x 15 seconds hill sprints 5.4km @4:47/km

This seems to be the usual any day before a race at the moment. 20-25 minutes with 4x 15 seconds hill sprints.

SUNDAY

Hollymount International 10km

I've been meaning to race this one the past 5 years, but something else has always come up other races, injuries, etc. Its one of those old school races. It probably doesn't attract the numbers it did in the past unfortunately. This was the 54th edition of it. There's a junior race first 3k (1 loop) then a womens race 6k (2 loops) and finally the mens 10k (3 loops). Looking at the elevation per km on Strava you might think is a decent course but in reality it's a hard one. With that in mind I'd still highly recommend this race. On my race, because its starts off with a hill I was a bit conservative there maybe I should have pushed on to the lead group I don't think I would have got isolated. After 3k on the start of the second loop I was on my own. The rolling hills and headwind made it hard going. It was a solid workout to be fair. On my last lap I was lapping a few of the slower lads, I always feel a bit bad doing that. I'll always say something like well done, keep going but maybe that sounds condescending... Just before the 9th km I managed to overtake the guy in 9th to move up a place from 10th. I made no real burst after that or wasn't overly wrecked at the end. Nothing like someone breathing down your neck to push you on a bit more to empty the tank. It still was a honest effort and I think on a better course or with a bigger field I'd be closer to sub 36 on the day. I'm happy with that one especially after missing 7 days with that chesty cold and also missing out on two quality workouts. 9th place and 36:51

Warm up 3.15km then activations and a few drills. Another 1.14km doing strides and staying warm.

Splits

3:35
3:36
3:38
3:41
3:38
3:44
3:44
3:33
3:44
3:39

Cool down 2.62km

Total distance this week 66.5km with seven days running and a race on Sunday.

healy1835

Mellow Yellow 26.2 wrote: »

No, unfortunately. I only noticed on my Facebook feed that it sold out during the week. Did it sell really quick or was I asleep at the wheel? I guess it's Bundoran now... I signed up for Raheny 5

They allow transfers as far as I'm aware....Bundoran a tough track from what I've heard! Would love to do Raheny too but prob won't fit in the plan for Manchester (I'll certainly ask can I run it but I'm guessing a 5 mile race and 10 mile race on consecutive weekends probably won't make the cut

). Raheny is my favourite race

MY BAD

healy1835 wrote: »

You sign up for Trim before it sold out?

No, unfortunately. I only noticed on my Facebook feed that it sold out during the week. Did it sell really quick or was I asleep at the wheel? I guess it's Bundoran now... I signed up for Raheny 5

healy1835

You sign up for Trim before it sold out?

Swashbuckler

Sensible week man. Refreshing to see. Fair play. Not easy to step back when needed

OOnegative

Fair play on grabbing the bull by the horns so to speak, clubs depend on the better runners such as yourself within to help others learn and progress. It’s not everyone’s cup of tea but give it a while, you’ll enjoy it.

MY BAD

Last week I took a few days off with a chesty cough. That continued up Friday this week, so I took a total of seven consecutive days off. Actually Wednesday I packed my gear going to work with the full intention of going to training but I decided at lunch time to be cautious and give it a miss. Going into a hard session straight after a some time off probably isn't the smartest. Thursday there was a club meeting about the senior side of things etc. So I gave running a miss for another day. I've stepped away from training with my club in the past two years. For most races I'll wear the club singlet, I help out with club races, and help out with the clubs C25k program in January but on but I feel a bit of a disconnect. Anyway senior training has seemed to be non existing at the moment, with various groups doing their own thing. I can include myself in that. The jist of it is that sizeable number of the more novice runners wanted to reintroduce senior training again but none of the experienced guys were willing to grab the bull by the horns and take the lead. To be honest I can understand why but that's a different story. Anyway I was kinda volunteered to help them get going. I'll give it a few weeks and see how it goes. It might mean double days on Thursdays.

FRIDAY

PM: Road. Easy 30ish minutes 6.8km @4:35/km.

SATURDAY

PM: Road. Easy 45ish minutes 9.5km @4:37/km

SUNDAY

AM: Road. Easy 16.26km @4:40/km

Total distance this week 32.5km with three days running.

MY BAD

MONDAY

PM: Strength work

TUESDAY

AM: Road. Easy 9.71km @4:46/km including 5x 20 strides near the end.

WEDNESDAY

PM:Track 6x1200m with 2 to 2:30 standing recovery target was to strart at 10km pace and work down.

Warm up just over 4km with all the usual. I was a bit early at the track.

Ourselves and the younger lads were put together for this one. We went to the back of the train and let them do the work. The first one was a bit hot, I'm a bit chesty this week so I found that a bit hard going. The second rep was probably closer to what we should have started at, I was breathing a bit better after that one. By the 3rd one I was in the swing of things. On the final rep the boys put down the hammer on the second lap I couldn't hold on. It was hard to keep the momentum going when I was off the train and it was very windy on the track. Still happy with that. Good session.

Splits

4:10,
4:18,
4:07,
4:09,
4:03,
4:05,

Happy with that session 4:08 average.

Cool down 3.15km

THURSDAY

AM: Trail/Road. Easy 60 minutes 12.42km @4:52/km.

FRIDAY

AM: Road. 10km @4:55/km.

I decided to take Saturday and Sunday off. I'll take Monday off too and see how I am Tuesday evening. That chesty cough I was feeling on Wednesday has got a bit of a hold. It's not to bad I feel I can run easy but I'm not chancing it. Part of the reason I picked up a injury at the start of the year was that I tried to run though having a cold, then I ended up getting worse and off longer. I then rushed getting back and picked up a injury. So I'm taking it easy for a few days.

Total distance this week 47.5km with four days running

Swashbuckler

Mellow Yellow 26.2 wrote:

Would you consider Frankfurt for a debut or would the buzz of doing it in Dublin be the biggest appeal IF you were to race a marathon?

Wouldn't consider foreign with family costs and commitments a priority. Not for another few years anyway. I'd sooner do another Irish one

MY BAD

Swashbuckler wrote: »

That's my plan anyway

Edit: looks like it's a lottery.

Would you consider Frankfurt for a debut or would the buzz of doing it in Dublin be the biggest appeal IF you were to race a marathon?

Swashbuckler

That's my plan anyway

Edit: looks like it's a lottery.

MY BAD

Swashbuckler wrote: »

So is it official? Are we signing up S?

I wonder should I just register and see how the first six months of next year pans out :pac:

Swashbuckler

So is it official? Are we signing up S?

MY BAD

Mellow Yellow 26.2 wrote: »

Splits 600, (400)

2:00, (1:52)
2:00, (1:56)
2:01, (1:56)
2:01, (1:59)
2:02, (2:01)
2:04, (2:02)
2:06, (1:58)
2:05, (1:45)

Forgot to mention that's 4.8km of quality 16:17 minutes at just over 3:23/km

MY BAD

Normal service has resumed.

MONDAY

PM: Strength work

TUESDAY

PM: Road. Easy 45 minutes 9.62km @4:42/km.

WEDNESDAY

PM:Track 8x600/400 target was 2 minutes for both the 600m and 400m

Warm up 3.2km with all the usual.

Splits 600, (400)

2:00, (1:52)
2:00, (1:56)
2:01, (1:56)
2:01, (1:59)
2:02, (2:01)
2:04, (2:02)
2:06, (1:58)
2:05, (1:45)

Cool down 3km

THURSDAY

PM: Road. Moderate 14.05km @4:31/km.

FRIDAY

AM: Road. Easy 45 minutes 8.55km @4:46/km.

SATURDAY

AM: Road. 25 minutes tempo target to start at 3:55/km for 5 minutes then slightly faster for the next 10 minutes, and again slightly faster for the final 10 minutes.

Warm up 3.2km

25 minutes tempo 6.5km
5 minutes @3:55/km
10 minutes @3:52/km
10 minutes @3:48/km

Cool down 3.3km

SUNDAY

AM:Road. 100 minutes 21.87km @4:35/km
Probably a bit hot

Total distance this week 82.4km with six days racing.

Can't but help think about a marathon next year this weekend...

MY BAD

MONDAY

PM: Strength work

TUESDAY

PM: Road. Easy-ish 45 minutes with 5x20 seconds strides 9.95km @4:37/km.

WEDNESDAY

PM:Track 5x1mile with 2 minutes standing recovery target was close to 10km pace 5:45/mile

Warm up 3.1km with all the usuals

We had turns on who'd lead the pain train I took rep 3 and 5. I was feeling really good so I was allowed to open it up a bit on the last one.

Splits

5:41
5:47
5:45
5:46
5:37

Cool down 3km

THURSDAY

PM: Road. Easy 45 minutes on road 11.2km @4:50/km.

FRIDAY

AM: Grass. Easy/Recovery 30 minutes 6.22km @4:52/km

I was at a gig Friday night with some old friends. I didn't want to drink up ended up having 4 pints. It did absolutely nothing for me, I'm happier going out with out drinking these days.

SATURDAY

Tired and groggy all day.

PM: Grass. Shakeout with 4x15 seconds strides 6.24km @4:33/km

Didn't get to bed until late I was at a football match.

SUNDAY

Autumn open xc

I knew heading up up this wouldn't be a outstanding preformance, but I expected a bit better. I still had that 5x 1 mile in me from Wednesdays session and Friday really took its toll. Warm up 3.54km plus another 700m or so doing strides waiting for the race to start. There was a high standard at the race. I actually think I would be better off doing the xc experience as I haven't much experience at xc and most my races are 5km. I found 7500m very long. I started too fast but even with that in mind my legs didn't have it in them, more so my head wasn't in it. I considered a DNF but I stuck with it. I was isolated in the last lap. Even though I was just going through the emotions after 3 laps. I finished 75th over all out of 96 in 29:50. Excellent course and facilities. 3.46km cool down with some friends from neighbouring clubs. I'm going to miss two local enough xc races dues to work but I hope to race in the national novice in December.

Total distance this week 63.3km with six days running.

MY BAD

Mainly general stuff but all running specific. I'm mindful of past injuries so that plays a roll in it alright but there's a big cross over.

Swashbuckler

Mellow Yellow 26.2 wrote:

Not good the past month because I've been racing more. But reintroduced it last week again. Normally I do S+C on Monday followed a myrtl routine using resistance bands. On Fridays I do some plyometrics after my run or if it's a morning run I do them in the evening.

Is your s&c injury specific or general? Hope I didn't ask that before

MY BAD

Not good the past month because I've been racing more. But reintroduced it last week again. Normally I do S+C on Monday followed a myrtl routine using resistance bands. On Fridays I do some plyometrics after my run or if it's a morning run I do them in the evening.

AuldManKing

Mellow Yellow 26.2 wrote: »

For this weeks log I'd recommend
https://www.youtube.com/channel/UCa9r4ivs4mB3Qt2M2uODpEA

Thanks for that. How often do you do S&C? (I'm terrible at it recently)

MY BAD

Mellow Yellow 26.2 wrote: »

This is how my last 12 weeks have looked in terms of increasing my mileage.

Mellow Yellow 26.2 wrote: »

Just to follow up on the past 12 weeks since posting this.

This is what the past few weeks looked like in terms of distance. There was a small drop the week of Rathfarnham 5k

MY BAD

For this weeks log I'd recommend
https://www.youtube.com/channel/UCa9r4ivs4mB3Qt2M2uODpEA

MONDAY

Rest

PM: Light bit of strength work

TUESDAY

AM: Easy 45 minutes on mainly gravel trail 9.72km @4:48/km.

WEDNESDAY

AM:Road 2x4km with 2 minutes recovery target was supposed to be close to 4 minutes per km on the 1st 4km and the second 4km was supposed to start at that pace but with a progression but I misinterpreted the paces and made a balls of it. Too fast on the 1st 4km and then suffered on the second 4km. Dark, cold, wet morning. I woke at 5:30am, on the road at 5:45am

Warm up 3.9km a bit longer than usual I still had the 10k in my legs and it takes longer to get ready for speed at that time.

Splits

15:15
15:24

Cool down 3.3km

THURSDAY

AM: Easy 45 minutes on road 9.58km @4:45/km.

FRIDAY

AM: Easy 45 minutes with 5x 20 seconds strides included 9.76km @4:38/km on the roads.

SATURDAY

PM: Track after work 1km, 4x300m, 1km, 4x300, 1km with 100m jog for all recoveries target of 3:40-3:45 for the 1km and 60 seconds for the 300m

Solo session. It went good but I suffered on the second 1km a bit but I came good after that.

Warm up 3.2km I didn't spend as long doing my activations and drills because I was on call for work and anxious to get on with the session in case I got a call.

Splits

1km (3:42)
4x300 (59,60,61,60)
1km (3:48)
4x300 (58,60,59,60)
1km (3:41)

Cool down 3.8km

SUNDAY

PM: After work mainly on the roads. I suspose a easy to moderate 18.06km @4:31/km

Total distance this week 76.5km with 6 days running.