On your marks...Set. (General chat)

Some really good nice content coming from Sean Tobin in the last month or two, watched the Howth hill episode this morning, thats one hoor of a hill 5k to doing in 16 minutes

https://www.youtube.com/%40TheIrishHammer

Really enjoying the content as well. The Howth one is the best so far. It's also longer than the first few which is great to see. They give a good insight into his training, looking forward to more over the next few weeks

Just a small thing to mention. It would be great if more people liked, shared, comment or subscribe as I believe this would help him generate a small income from YT.

Think he will need to change to title of his vlog 😉

I've watched a few of Anthony's so far, he cones across as a great character. Obviously very talented as well. He was a good triathlete go he would have a good aerobic back ground. It will be interesting to see how far he can progress with DTC.

Really enjoyed Sean T episode last week as well.

I have it on good authority that the next episode is more about the auxiliary stuff around training such as S&C and physio etc.

Looking forward to it coming out next Tuesday

Anybody know when diamond league tickets for Monaco go on sale or if they sell out. Tickets on Santa list..

I done a 15x100m sprint session on the soccer pitch tonight and my garmin clocked me in at this:

So the next time anyone sees someone on the soccer forum saying Arjen Robben or whoevers gps clocked him at 37kph and he could beat Lyles or Bolt, just tell them pfft, have you ever heard of SuspectZero!? He done that Barefoot on a Sunday league pitch…

Any suggestions on some races or events in and around Dublin? Finished a three month plan for the half marathon and I've signed up for the full in October but far too early to start training for it.

Made my own pyramid session up once that was 300@mile pace, 400@3k pace, 500@5k pace, 600@10k pace, 500, 400, 300. 200m jog after each rep. Paces were all over the shop, but then the route wasn't flat enough, so made a mess of it really. Must try it again. That's 3 km of decent work.

That Michigan workout looks like a monster to a low mileage punk like me. Think the second half the the 1,200m@5k pace would be where I'd start to struggle probably. I'll give it a try at some point for the craic.

Edit: I see there is a recover jog in there so not just straight into the mile Tempos. That makes it look a little more possible.

Always considered François as one of the greatest, this doc is quite nice

I have to be honest, I had never heard of Emma Stuart or the Tor De Glaciers/Geants before this week, but wow -what an amazing event. Been looking at all the youtube content last couple of days, makes me wish I had some mountains near me.

You can't go too far wrong by incorporating more threshold type sessions into your training plan. They will stand too you even for your track work.

Sessions that will build up over a few weeks, like 8/10 x 1k off 1 minute recovery, 5/6 x 2k again off short recovery. You don't need to do these hard. No more than 8/10 rpe. You could fine tune them a bit based of heart rate/lactate etc. But in reality they'll work well of rpe.

You might need to look at the length of your long run depending on what you currently do.

Hard to be to specific without out knowing your current training plan.

How much thresholdy type/steady running do you need for a half anyways? Could you get away with just being fast since you find the goal pace easy ish?

You could ask 100 people that question and get 100 different answers. As you're more focused on track races , 5000m I think?. You'd still benefit more from building your long run up to at least 20k. This can be done in z2. Personally I'd bin the 5k @ 10k pace and instead do the threshold sessions I mentioned earlier. Finding the goal pace easy is all well and good, and for sure you may well get away with it, but there's a difference of holding that pace for a longer duration, especially if you currently don't do a long run. You are putting your focus on a different energy and muscular system. Your 200 or 400 speed isn't going to benefit you at 18k.

Unless you're racing 800m I'd probably bin the "speed" session and just to 2 session per week, and build up the long run. Keep your pyramid session and a threshold session, 3 easy runs and a long run. You wouldn't go to far wrong doing this type of training. You can always get more specific at certain time depending of what you have coming up.

Edit. Training doesn't need to be hard or complicated to be effective, but it does need to be consistent. You will never hear any elite athlete mention one specific session that got them to where they are. But you always hear them say that that the consistent block of training is paying off. 😉