here goes nothing...

asimonov · 26-06-2009 10:57PM

tisnotover wrote: »

great time asimonov, getting under 38min for 10k is fair impressive, are we thinking sub-3 now??

Thanks a million tisnotover, it's my new favourite distance! It's kinda getting Sub 3ish alright. I've a total fear of failure, so I'm reluctant to commit :-) I just want to keep training and getting better.

asimonov · 26-06-2009 11:00PM

Woddle wrote: »

Congrats especially so soon after the half, I can only dream of those times(for now ), running a 10k tomorrow and should get a pb (current 54'52 )
I've been keeping an eye on your miles as I can see you closing on me, your good motivation

You've thrown me with your no rest days policy! Big congrats on your news, we have three, being out numbered is a nightmare :-)

asimonov · 27-06-2009 05:58PM

Today: Recovery run 6.5m without a watch, very slow and hot.

I have had enough flutering around and made a couple of decisions on my targets for the next while.

Goal 1: 09 Dublin City Marathon: Sub 3 ->2:56.
I am going to continue to train as per the schedule for this; probably adding in extra miles to my schedule to get it closer to 60-65 mile weeks at peak, and then tailor the pacing to suit what i think is achievable at the time.

I then will take 3 weeks off and start training for:

Goal 2: Connemara Ultra - Sub 5 (registered for this already) or a fast Connemara half plus a fun foreign marathon possibly barcelona or seville - don't know the dates yet. I don't have a strong desire to run the connemara full next year.

The two key milestones i will need to hit on the way to the Dublin marathon to keep me on track will be a 62min 10 mile and a 1:23 half

Reasons to be optimistic: My times, equivelant times and fitness have improved steadily over the last two months, i've kicked the very last of my smoking habit a couple of weeks ago, and i am getting near to 11st and i feel stronger than before.

Reasons to be pessimistic: I've only done one marathon and it was 3:22, i am worried i can't handle the increased training mileage. I didn't take a real break after the march marathon and i have a few niggles that i'm hoping don't develop any further. i'm not sure i've sourced the right shoe for my orthotics TBH, i'm not sure i need to wear them at all.

any advice on how to get from where i am now to there greatly appreciated!

asimonov · 28-06-2009 01:59PM

Today: 14.5 miles average 7:45 miles. Took 5 miles of 8min before i clicked into 7:45 pace.

Summary of week 4

Monday: rest
Tuesday: 10 - 6 at tpace
Wednesday: 4.2 easy
Thursday: 5.6 easy
Friday: 1 mile warm up / down plus 10K race
Saturday: 6.5 recovery
Sunday 14.5 LSR

Total mileage: 48

asimonov · 29-06-2009 08:22PM

Today: 4.25 miles post work recovery pace.

asimonov · 30-06-2009 10:09PM

Track intervals with VillageRunner, and when i say with, i mean drafting right behind. It was damp and drizzly without actually really raining and there was a reasonable cross wind. Neither of us were 100% in the mood for it, but once we kicked off it was good.

2mile warm up
5 X 2K with 3min recovery - planned at 6min mile.
splits (from memory, as we used VR's watch)
1: 7:30
2: 7:28
3: 7:27
4: 7:26
5: 7:22
1.8 mile warm down

Total: 10

felt good after, went for a v. quick swim (6 lengths) to relax the legs.

rigal · 30-06-2009 10:22PM

Training looks to be going very well asimonov. Good to see you're kicking the smoking habit. I have taken to having the odd smoke since Edinburgh after kicking the habit for the previous 5 months. I'm determined to go off them again though. Saw your post saying you weigh 11st - what height are you?

asimonov · 30-06-2009 10:30PM

rigal wrote: »

Training looks to be going very well asimonov. Good to see you're kicking the smoking habit. I have taken to having the odd smoke since Edinburgh after kicking the habit for the previous 5 months. I'm determined to go off them again though. Saw your post saying you weigh 11st - what height are you?

ta rigal; yeah, i'm delight to be off them now. i'd cut down to 2 a day - at the end of the day - since last october / november and found it hard to quit - they're a total curse. I'm off them 3 weeks now and have no desire to smoke. Do your best to kick them again if you can.

i'm just a tiny bit over 5' 10" - and i have 3lbs to go to be 11st - which is where i want to be for Dublin.

asimonov · 01-07-2009 08:11PM

3.6 recovery miles at 8.45's. Had meetings in Dublin, missed lunch on the way up, lured by golden arches on the way down, unsports nutrition. Did get tickets for Jason pierce (spiritualized) in the long hall in KK castle during arts week though. Happy days.

asimonov · 03-07-2009 09:31AM

Thursday: Rest
Friday: 10.25 early morning miles at easy pace. Took a route that brings me over the new motorway works and then up and along the ridge. Cruise downhill back home.

asimonov · 04-07-2009 09:35AM

5 miles easy this morning, 8:10 pace. Got caught in the rain I've been avoiding all week. Our 5 & 7 year olds are off to their "granny dublin's" for a sports camp all next week, yay, leaving us with our two year old Liam. So we have a whole week of just hanging out, reading newspapers and generally pretending we're one of those cool one kid families.

asimonov · 05-07-2009 06:32PM

Sunday: 18.6 miles. Met up with guys from the club, they were doing 10 miles so they went off at 7:30's, stuck with them for 4 miles and decided to let them go and ease off for a few miles. Easy pace for the next 6 over hills, then seven (11-17) at marathon pace - average 6:43 before a 1.6 mile at easy pace. Had planned to only do 16 but got lost on back roads. I didn't bring water or use the emergency gel...never so happy to see the car!

Summary of week 5.
Monday: 4.25
Tuesday: 10 (6.2 - 5 X 2k intervals at 6m/m)
Wednesday: 3.6
Thursday: rest
Friday: 10.3
Saturday: 5.1
Sunday: 18.6 (7 at mp)

Running Totals
week 5: 51.85
week 4: 48
week 3: 42.5 (race)
week 2: 36.55 (race)
week 1: 47.5

asimonov · 06-07-2009 09:13PM

6.1 miles at 7:53 pace. Legs feeling ok after yesterday. I'm running the ballynonty 10 miler in tipperary in late July with VillageRunner. I've never heard of it before, but it'll keep me running while on holidays from Friday.

osnola ibax · 06-07-2009 10:02PM

Hey asimonov, I was gonna ask you what your marathon goal time was but just goig back through the pages I see a number of people are egging you on for sub 3. All I'll say is your training looks to be going well, best of luck with everything, and congrats on kicking ciggy habit.

asimonov · 07-07-2009 08:55PM

osnola ivax wrote: »

Hey asimonov, I was gonna ask you what your marathon goal time was but just goig back through the pages I see a number of people are egging you on for sub 3. All I'll say is your training looks to be going well, best of luck with everything, and congrats on kicking ciggy habit.

Thanks osnola. It's coming along ok, long way to go yet. I'll keep on plugging away at the mileage for the next few weeks. As you said this running is a touch addictive! Not smoking is just one of the things that had to happen if sub3 was going to even be a target.

7.3 miles at recovery pace. Felt Sunday more in my legs today than yesterday for some reason.

asimonov · 08-07-2009 10:03PM

Track Session:

I wasn't too confident about tonights session as I found Sundays long run with mp miles pretty tough to recover from. The plan was to do the same as last week with 2 mile warm up, 5 x 2k intervals and 2 warm down. VR is racing this Friday so it was myself and one of the lads from the club. Splits were good:
7:26
7:26
7:22
7:19
7:12
we got wrapped accross the knuckles for racing the last 200m of the last one, but sure it's a bit of competitive fun. I think I had one more in me but glad to walk away when we did. I think tomorrow's run will be very slow....

lecheile · 09-07-2009 10:43AM

asimonov wrote: »

Track Session:

I wasn't too confident about tonights session as I found Sundays long run with mp miles pretty tough to recover from. The plan was to do the same as last week with 2 mile warm up, 5 x 2k intervals and 2 warm down. VR is racing this Friday so it was myself and one of the lads from the club. Splits were good:
7:26
7:26
7:22
7:19
7:12
we got wrapped accross the knuckles for racing the last 200m of the last one, but sure it's a bit of competitive fun. I think I had one more in me but glad to walk away when we did. I think tomorrow's run will be very slow....

Sounds like a great session. what sort of recovery are you allowing between reps? We started doing a similar session this week but only 1k intervals (for now) with a 400m recovery. upgraded the DCM training to sub 3hr so plenty of work to do

well done on kicking the smokes!

asimonov · 09-07-2009 12:32PM

lecheile wrote: »

Sounds like a great session. what sort of recovery are you allowing between reps? We started doing a similar session this week but only 1k intervals (for now) with a 400m recovery. upgraded the DCM training to sub 3hr so plenty of work to do

well done on kicking the smokes!

thanks lecheile, we did 3 min rest recovery, mind you, I read last night that Daniel's thinks cruise intervals should only have 1 min rest between them..eitherway, i like it as a work out.

Good luck with the sub 3 quest, what's your schedule like? Will you do faster shorter intervals as well at some stage (400s)?

lecheile · 09-07-2009 03:30PM

asimonov wrote: »

thanks lecheile, we did 3 min rest recovery, mind you, I read last night that Daniel's thinks cruise intervals should only have 1 min rest between them..eitherway, i like it as a work out.

Good luck with the sub 3 quest, what's your schedule like? Will you do faster shorter intervals as well at some stage (400s)?

Only in week 2 of the schedule so getting into it...plan includes faster 400m intervals in the near future - thankfully I'm only doing as I'm told on this one so don't bother to look forward further than a week ahead - much easier that way:). I see that you have a 2:56 target - look forward to seeing that delivered.

asimonov · 09-07-2009 07:17PM

3.5mile recovery. Slow, sore and awkward.

asimonov · 10-07-2009 07:57PM

10.5 miles in 1:22, went over the hills, last 3 at marathon pace and finished with a half mile warm down. Officially on our holidays right now so off to sunny (?) louisburgh for two weeks via a couple of nights camping at lough key. Feeling jaded from work so can't wait to hit the west
and just chill.

littlebug · 10-07-2009 08:19PM

I can assure that it is far from sunny just now in the West. "chill" is an appropriate word. Enjoy!

asimonov · 12-07-2009 01:47PM

Stayed up in Dublin overnight with the inlaws, the elder lemons were celebrating their 40th wedding anniversary, but I slunk off to bed at midnight, just as the singing was starting. Woke up to blue skies and sunshine just before seven and had breakfast for the kids and hung out waiting for some other grown ups to get up. Hit the road just after nine, light breeze, warm but not hot just a typical sunny dalkey day :-) wanted to do a straight lsr with no pace work and hoped to get 2.5 hours done. Went from dalkey to the forty foot, to the end of dunlaoighre (sp?) pier and back to dalkey. The Volvo regatta was on so lots of people out and about, and lots of runners. Normally when I run it's me and the cows, so made for a nice change. Ran back to dalkey village and headed out by bullock harbour up vico and out beside the dart track. Vico is just amazing, combination of leafey roads, outrageous houses and stunning views of the sea. At this stage the road cuts away from the coast and I meandered out toward shankill. Shankill is another pretty village, but just through the village is a massive park, I did a 8 min run in the park and headed back. By the time I got to dalkey the watched showed 17 miles, so I did a short loop by the forty foot and back to the village, total miles 19.2 in 2:35.

One one of the most enjoyable runs i have had since starting training. we've packed the car and were now heading west.

Summary for week 6

Monday; 6.5
Tuesday; 7.2
Wednesday: 10 with 5 x 2k intervals
Thursday: 3.5
Friday: 10.5, with 3 at mp
Saturday: rest
Sunday: 19.2 lsr
total miles: 56.9

Krusty_Clown · 12-07-2009 02:27PM

Snap + 2 hours. Sounds like I ran the exact same route as you (possibly a different pier), stopping just short of Shanganagh Park (my usual short run haunt). That view up Vico road is fantastic, isn't it? You could be in the South of France. Almost keeps your mind off of the hills. Back down to the 40 foot shortly, for a swim for the weary bones.

Enjoy your break!

asimonov · 15-07-2009 11:35AM

Monday: 5.5 miles recovery
Tuesday: tempo run
I drove 5 minutes from louisburgh towards doo lough, parked up at the side of the road about two miles short of the lake. I did 3 miles warm up at 8min miles, then 3 miles at 6:21 passed the lake, delphi lodge and then passed the spa. Quick turn and retraced my steps a little quicker to average 6:18's for 6. Scared the life out of two walkers by asthmatically blasting by them without warning as they enjoyed an evening stroll. 3 miles warm down and a quick dip in a stream to chill the calves after. *the* most beautiful setting for a session, nearly made a tempo run enjoyable :-)

designman · 17-07-2009 10:26PM

asimonov wrote: »

My first Kilkenny road race today in the 27th smithwicks road league I wasn't really sure what to expect from it. Got there a little early and met one or two people that I know, and got introduced to irene, the ultra who won her age category in Connemara this year, great achievement. Met up with Ike as well before the start and had a wee friendly chat. The 2 mile route was up for half a mile, downhill for half a mile, then a flat grind for the last mile. The run itself was a lung buster, the last 1/2 mile was very tough into the wind, I finished in 11.51 in 4th place, a good 20 seconds down on the person ahead. The race was well attended withover 150 runners, great vibe all round. Looking forward to the 4 miler next week already, just the small matter of a half marathon between now and then.

Asimonov
Just joined boards.ie but been reading the running posts for a good while now. I remember meeting you at the first Kilkenny road race, I was with Irene who was guiding me through my first ever race (thanks Irene

)
It was all a bit mad for me - was not expecting so many people but in the end I did well and got placed in the first 40 I think, was sick for the next two nights of the series.

I only started running last September but am currently signed up to do the DCM in Oct so am trying to do as much as possible - looked at the Hal Higdon plan today so think I can add that to the running I have already done. Kinda nervous about the DCM to be honest as I have never done a marathon - Irene (ultra marathon!) assures me I'll be fine! Some days running is a killer, other days it's a dream, lots to learn about pace and all the other stuff but hey - what a great hobby.

Great to read your posts and all the others - makes me realise everybody is in the same boat. Might see you at an event in the future, best of luck with your schedule - looks great!

asimonov · 21-07-2009 10:50PM

Great news on doing DCM designman, it'll be brilliant and with irene on the case you have nothing to fear. We must hook up for some runs. I'll PM you.

After my tempo last week I did a 5.5 mile recovery on wednesday, a 10.2 mile on Thursday, rest on Friday and 9 miles on Saturday am, that left me a 20 mile LSR on Sunday to hit 61 miles for the week. But by Saturday night I was feeling really dodge, and I've pretty much spent the last few days in bed fighting a virus. At this stage it looks like I'm not going to race on sunday but it depends on whether I can get out for some kind of light run on Thursday. I really want to race this Sunday cos I'm planning on pacing the OH to a sub 80 ten mile in the race series in Dublin. I'll take it as it comes though, either way it's a weeks training lost.

osnola ibax · 21-07-2009 11:11PM

Sub 80 ten mile huh? Hmmmmmmm interesting. Will you be wearing a balloon?

rigal · 21-07-2009 11:15PM

asimonov wrote: »

I've pretty much spent the last few days in bed fighting a virus. ..... either way it's a weeks training lost.

Get well soon asiminov. You're training is going very well so just take it as a big step-back week and ease yourself back into it again..

designman · 23-07-2009 06:19PM

asimonov wrote: »

Great news on doing DCM designman, it'll be brilliant and with irene on the case you have nothing to fear. We must hook up for some runs. I'll PM you.

After my tempo last week I did a 5.5 mile recovery on wednesday, a 10.2 mile on Thursday, rest on Friday and 9 miles on Saturday am, that left me a 20 mile LSR on Sunday to hit 61 miles for the week. But by Saturday night I was feeling really dodge, and I've pretty much spent the last few days in bed fighting a virus. At this stage it looks like I'm not going to race on sunday but it depends on whether I can get out for some kind of light run on Thursday. I really want to race this Sunday cos I'm planning on pacing the OH to a sub 80 ten mile in the race series in Dublin. I'll take it as it comes though, either way it's a weeks training lost.

Hey asminov,

Thanks for encouragement, we'll let me get a few more miles under my belt before we meet up! Things going well though, just keep freakin out when the runs are not so good - still have to increase my miles a fair bit though. Am started the Higdon novice 2 schedule - jumped into week 4 to try and synch it with DCM so would be really interested to hear from anybody else that is a first timer using this schedule or even anybody that has used it in past. Enjoy the rain. Hope you can get back to you schedule asminov.

here goes nothing...

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