"If I'm not out there training, someone else is."

DJS · 18-06-2009 10:50PM

Good run tonite, u were very comfortable... But i still wouldnt have let him go that easy man!! Not a chance..

Im looking forward to trainin with ya next year for XC like last year.

Roll on the track race my friend:D We need to but a stop to That corkmans winning streak!!

ecoli · 18-06-2009 10:57PM

DJS wrote: »

Good run tonite, u were very comfortable... But i still wouldnt have let him go that easy man!! Not a chance..

Ah wasnt that easy man hats off to Fitzington he had a good run

p3-fitz · 18-06-2009 11:01PM

did someone say but a stop to that cork mans winning streak? cause thats what i was born to do lol

Fitzington · 19-06-2009 12:01AM

Good run tonight man You looked very comfortable
on the last two laps, Being honest i found the run alot
harder than Ecoli and the other Vet.
Looking forward to the track race.:D

DJS · 19-06-2009 03:49AM

Fitzingtons kick reminded me of hicham el guerroujs kick to win the 5k at the 2004 olympics!!

And yes roll on the track race, there will be a few scalps to be had alrigh.

And yes.. beating cork men is something on a few were born to do man

ecoli · 19-06-2009 04:06PM

Week 2 Day 5

9 mile in 61 : 6.45 mile pace

Felt grand after the race last night so i pushed pace small bit but altogether just kept it comfortable as still getting the miles in is the most important thing at this stage

DJS · 19-06-2009 04:26PM

Nice run today man, steady pace. I didnt think i was 6.45 pace tho but sure it was grand to get the legs goin a bit faster on a run:D

Enjoy your LSR tomoro... When im in bed nice and warm ill be thinking of ya:D:D

ecoli · 20-06-2009 07:53PM

Week 2 Day 6

9 mile in 60 (6:40 mile pace)

Had a change of schedule today was suppose to do a 15 mile this morning but slept it out (sorry again Woddle) and had time constraints today so had to swap it to tommorow.Today was a real mental struggle to get out but i managed to get out the door once i was out i felt really good and was flying around. eased up a little once i met up with P3fitz after about 40 min and did like fifteen min with him. Really suprised how well the body is holding up since i replaced rest days with recovery days i feel full of energy most of the time but i think that this is down to getting alot more sleep also

ecoli · 21-06-2009 11:01PM

Week 2 Day 7

Woke up today feeling like a train had hit me so said to myself that i would do a run this evening unfortunately never happened so my consecutive running days ended at nine but i not too worried to be honest i mean i am only couple of weeks back into training and i shouldnt push it too hard still very early days. Altogether this week is slightly lower this week with 52 but i still goin well in terms of my fitness starting to feel good about my training and my attitude also the fact i feeling guilty at having one day off in the week is something i have never had as only started getting rid of rest days recently so hopefully my progress will continue and i can shake old lazy habits completely

ecoli · 22-06-2009 02:20PM

Week 3 day 1

9 miles in 65 (7:20 mile pace) + 4x100m strides

I dunno whether it was the dead heat or the rest day yesterday but felt a little sluggish took me a while to get into my running however dropped the pace at about 6 miles slightly. Started to incorporate strides into my runs this week to now that i able to cover the miles again want to refresh the leg speed a little though will only do this twice a week for now as the key is patience (something i have to frequently remind myself)

DJS · 22-06-2009 02:27PM

I wouldnt worry bout it man, everyone gets them days were the legs arent feeling great.
Good too see u doing a few strides, nice way too keep the speed up. Are u going to do the club race tomoro then??

ecoli · 22-06-2009 02:28PM

DJS wrote: »

I wouldnt worry bout it man, everyone gets them days were the legs arent feeling great.
Good too see u doing a few strides, nice way too keep the speed up. Are u going to do the club race tomoro then??

Unfortunately work beckons so i just gonna do a run instead

DJS · 22-06-2009 02:30PM

Aww pitty, u better be running the track one man!! ANd dont give me "iv work" excuse lol

ecoli · 23-06-2009 12:38AM

Week 3 day 1

Pm: 20 min core

just a short session tonight got in after work just to hopefully help try to stay injury free

ecoli · 23-06-2009 10:53AM

Week 3 Day 2

8.5 miles in 58 (6.55 mile pace)

nice to have the heat but something i never thought i would miss was a bit of a breeze the dead heat just made it a little tougher than it should have but other than that just a routine couple of miles to keep be building phase going considering whether to throw in a tempo or a session come thurs not too sure yet i will wait to see how i feeling on the day to decide i think

DJS · 23-06-2009 02:55PM

SESSION!!!!

And plaza afterwards!!!

ecoli · 24-06-2009 09:15PM

Week 3 Day 3

8 mile in 56 (7 min mile pace) + 8 x 120 m strides over hurdles

routine mileage but i was told that i am being put into the 400m hurdles for the next round of the National Leagues and possibly the steeplechase so i needed to brush up on my technique. they went pretty well was rusty the first few but started to get back fairly quickly i am more worried about my fitness than my technique but still it only a once off to help out the club when i can. Legs little tired now but nothing too major still should be good for session tomorrow

Woddle · 24-06-2009 09:23PM

ecoli wrote: »

Week 3 Day 3

8 mile in 56 (7 min mile pace) + 8 x 120 m strides over hurdles

routine mileage but i was told that i am being put into the 400m hurdles for the next round of the National Leagues and possibly the steeplechase so i needed to brush up on my technique.

Such a shame you can't make Saturday. As our coach for the day knows a thing or two about that event

ecoli · 24-06-2009 09:24PM

Woddle wrote: »

Such a shame you can't make Saturday. As our coach for the day knows a thing or two about that event

i know yeah unfortunately work till four followed by other commitments from 5till four the next morning so i have one hour to myself its just one of those weekends

ecoli · 25-06-2009 09:10PM

Week 3 Day 4

3 mile warm up, 2x(10 x 400m) 2 min cycles with jog 400m after 1st Set
target time 78 - 80 with 40-42 recovery + 6x120m over hurdles

times: Set 1 Set 2
78 78
79 78
80 80
80 79
81* 80
78 80
78 79
79 79
78 78
80 81*

Legs were fairly tight to begin from hurde drills last night so i didnt know how i was gonna fair up but as happy with how they went two slip ups but more a lapse of concentration rather than tiredness. Was a nice way to get back into sessions though i have a feeling that my legs will suffer tommorow but all in all was very happy

Fitzington · 25-06-2009 09:54PM

Good to see you doing a session like that sounds tough, but shows the good steady mileage is providing you with strength. Well done man.

Running Bing · 25-06-2009 10:05PM

ecoli wrote: »

Week 3 Day 4

3 mile warm up, 2x(10 x 400m) 2 min cycles with jog 400m after 1st Set
target time 78 with 42 recovery + 6x120m over hurdles

times: Set 1 Set 2
78 78
79 78
80 80
80 79
81* 80
78 80
78 79
79 79
78 78
80 81*

Legs were fairly tight to begin from hurde drills last night so i didnt know how i was gonna fair up but as happy with how they went two slip ups but more a lapse of concentration rather than tiredness. Was a nice way to get back into sessions though i have a feeling that my legs will suffer tommorow but all in all was very happy

Thats a mental session:D

Great running though.

ecoli · 26-06-2009 06:43PM

Week 3 Day 5

Rest Day

Decided that i am gonna wait for another two weeks to rid myself of the rest day especially with the hurdle work this week for the National Leagues and the races next week it i dont wanna go overboard too soon especially when here still a long way away till the XC season. My mindset has changes though where as i used to just accept rest days now i have a guilt any day i dont do something so hopefully this will continue and i can put in some serious training again once i get the National Leeagues out of the way

ecoli · 30-06-2009 12:12AM

Week 3 Day 6&7

Day 6 30 min easy :6:50 pace

Day 7 Rest

It was a bad weekend in terms of training i had work both days and commitments Sat from five for the night which meant i could only get in a half hour. Wasnt happy about missing training but was only a once off and had to be done

ecoli · 30-06-2009 12:15AM

Week 4 Day 1

6.5 mile in 45 : 6:55 pace roughly + 5x120 strides over hurdles

This is my easy week that i take once every 4 weeks helps the body to recover to prevent burning out and injury and allows to train hard the whole year around. Came at a perfect time with the National leagues second round this weekend and looking like i will have a tough time of it there as good possibilty tha i am doubing on the Sunday

ecoli · 30-06-2009 09:33PM

Week 4 day 2

6 miles easyin 40 (6:40 mile pace)

Still part of my easy week and the hurdle work has definitely left me sore especially in hamstrings and calfs i think i will give the hurdle work a miss and just wait till the race at the weekend

ecoli · 02-07-2009 01:36PM

Week 4 Day 3

45 min core workout

Keeping with tradition with me recovery week nothing to mad

ecoli · 02-07-2009 08:34PM

Week 4 Day 4

6.5 miles in 45 min (6.50 mile pace)

Dying to get out and go mad on a run at this stage but i making sure that my runs are short for this recovery week my next one i will be higher mileage but for now just keep going the way i going. All this extra energy will hopefully hold out till the race at the weekend

ecoli · 03-07-2009 05:13PM

Week 4 Day 5

7 mile in 50 (7.10 mile pace)

Quads were quite tight and didnt feel great at all had to stop at 30 to stretch for 5 min. Hopefully just put it down to lack of sleep and other factors to why i didnt feel great

Fitzington · 04-07-2009 01:35PM

ecoli wrote: »

Week 4 Day 5

7 mile in 50 (7.10 mile pace)

Quads were quite tight and didnt feel great at all had to stop at 30 to stretch for 5 min. Hopefully just put it down to lack of sleep and other factors to why i didnt feel great

That was happening on my hour runs recently, Id have to stretch my calfs after 40 minutes, I thought i was getting it from a lack of consistent streching after training, and my sleep pattern was all over the place.

"If I'm not out there training, someone else is."

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