I'm going to improve my 5 mile time

ike · 10-07-2009 11:41PM

Great time well done! you seem to have enjoyed it like the rest of us!

showry · 11-07-2009 12:54AM

great time, well done,
I must have been just behind you.
Looking at your splits I'd say you were with a bloke from work that I was chasing down and didn't catch.
Well done again.

Gringo78 · 11-07-2009 02:39AM

Great time and there's definitely more to come off that PB before end of summer

aero2k · 11-07-2009 08:04AM

Well done on that PB, fantastic progress.

SUNGOD · 11-07-2009 10:06AM

great run and PB well done

Sosa · 11-07-2009 10:09AM

Well done...it was tough...but worthwhile in the end...

tisnotover · 11-07-2009 11:12AM

ike wrote: »

Great time well done! you seem to have enjoyed it like the rest of us!

great result yourself too, just read ure race report.

showry wrote: »

great time, well done,
I must have been just behind you.
Looking at your splits I'd say you were with a bloke from work that I was chasing down and didn't catch.
Well done again.

think u were closing me down very fast in last mile, ure last mile split was very fast!

Gringo78 wrote: »

Great time and there's definitely more to come off that PB before end of summer

thanks Gringo, there may be something in that. Over last few weeks mileage build-up and tempo running has been main focus, but def more quality tempo running can be done, as well as getting some interval training in. If i could get same time in Ballycotton 5, I'd take that though!

aero2k wrote: »

Well done on that PB, fantastic progress.

SUNGOD wrote: »

great run and PB well done

Sosa wrote: »

Well done...it was tough...but worthwhile in the end...

thanks aero2k, SUNGOD,Sosa.
Its re-assuring to see this training paying off, first time i've ever attempted some form of structured training. It all goes back to the posts from Tergat that I really took on board, about doing fewer races+focusing on building up mileage base.

Big thanks to Tergat!!

another world · 11-07-2009 07:05PM

Congrats on the PB, the hard training paid off well and just goes to show what a more focused training schedule can do! So, dare I ask what your next target is?:p

tisnotover · 11-07-2009 08:26PM

another world wrote: »

Congrats on the PB, the hard training paid off well and just goes to show what a more focused training schedule can do! So, dare I ask what your next target is?:p

Thanks another world.

Focus now is gonna be on training for a sub 1:30 half-marathon in September I think. Have a good base going now, just need to improve quality of tempo running and add in some 0.5mile /1 mile intervals. Happy at length of long runs for moment, but may extend them a bit in a few weeks.

Hope on way to have a crack at a sub 19:00 5k, and maybe see another improvement in 5 mile time.

This log title may need to be changed...;)

tisnotover · 12-07-2009 11:40AM

Yesterday was a rest day (did not like look of rain outside), but got out this morning for my long run.Had a few beers last nite, so set out handy enough, run felt grand today though, much easier to get out running after having a good race.
Did get caught out in a shower at one stage, but only lasted a few mins.

Kept away from hill in Monkstown today, and just ran flatter out+back loop from Harty's Quay to Blackrock taking in a loop of marina 5k route, before heading back.

Following reading Gringo's post yesterday, have now reconfigured my 205, to display current lap pace and overall average pace on one of the other views. Definately much easier+stable reading of pace, this should def help with tempo runs this week.

Sunday's Summary(12/07/09):
Distance: 11.03miles
Time: 1:30:42
Avg Pace: 8:15min/mile
Avg HR: 155

Summary for this weeks mileage now below. Official results for GSK 5 mile, put me at 31:23 (70th place). Looking at data in SportsTracks, see that I have an unofficial pb for 5k as well at 19:31, so happy days, its been a good week!

Week 5 Mileage Summary:
Mon: 6.85miles
Tues: 5.66 miles (incl. tempo run)
Wed: 5.92miles
Thurs: 0 miles (REST)
Fri: 7.0 miles (5 mile race in 31:23, new PB)
Sat: 0 miles (REST)
Sun: 11 miles

TOTAL: 36.4 miles

tisnotover · 13-07-2009 08:03PM

Easy paced run at farm after work, ground was grand, considering all rain we had.

Legs were a bit tired today, putting it down to sunday's long run. Normally would do the long run on a sat morn, and have a rest day on d sunday!

Hopefully will get a tempo run in tomorrow. Looking around at different half marathon plans now for Blarney in September.

Monday's Summary(13/07/09):
Distance: 5.34miles
Time: 43:21
Avg Pace: 8:07min/mile
Avg HR: 150

tisnotover · 14-07-2009 07:13PM

Tuesday nite is tempo nite, well has been lately anyhow!

Aim was for 25mins at 6:50min/mile.Found this much easier tonite, setup garmin to show average lap pace as well as net average pace, and found it really helped.

Farm was like a mud-bath in parts this evening, still, loads of gang were running around it though.

Tuesday's Summary(14/07/09):
Total Distance: 6.36miles included:
10min warmup - easy pace
25mins tempo pace (averaged 6:48 min/mile, avHR 171)
12min warmdown - easy pace

tisnotover · 15-07-2009 07:54PM

Easy paced run at farm, no rain, no wind, perfect conditions, just a pity I felt a bit tired today, only realise now that this was 4 days in a row running, normally would only have done three days in a row and then rest.

Needless to say tomorrow is def a rest day. Hopefully will be fresh to attempt an interval session on Friday then.

Wednesday's Summary(15/07/09):
Distance: 6.27miles
Time: 51:03
Avg Pace: 8:08min/mile
Avg HR: 151

asimonov · 15-07-2009 08:38PM

You're going great TNO, any ideas on which half marathon plan for blarney? The runningtimes.com site has some medium and high mileage plans that look good to my eye, but I've never done a specific one before. Have you a goal time in mind?

tisnotover · 15-07-2009 09:06PM

asimonov wrote: »

You're going great TNO, any ideas on which half marathon plan for blarney? The runningtimes.com site has some medium and high mileage plans that look good to my eye, but I've never done a specific one before. Have you a goal time in mind?

Yeah, I've been looking at same ones as Gringo78 has on his log.

This one on runners world website:
http://www.runnersworld.com/article/0,7120,s6-238-244-258-12006-0,00.html

and this one: http://www.halhigdon.com/halfmarathon/adv.htm

Both are similar enough, but prefer structure of the runners world one. Bones of it are three key runs per week, tempo, intervals and long run.

I ran Blarney last year in 1:34 off no proper training at all. Its a tough course, but this year I'm hoping to get under 1:30.

Was thinking it mite be good to get a 10mile race in maybe 3/4 weeks before it+get a better idea of where I am. Will be hard to judge otherwise off just training and odd 5 mile race...

Gringo78 · 16-07-2009 02:36PM

tisnotover wrote: »

Was thinking it mite be good to get a 10mile race in maybe 3/4 weeks before it+get a better idea of where I am. Will be hard to judge otherwise off just training and odd 5 mile race...

Hard to find 10 mile races in the summer....I think with good half marathon training a recent 5 mile race time in McMillan is a good estimation of the roughly the pace you could be aiming at on race day. My attitude used to be do a 10 mile race to see where you're at pace wise but with about 8 weeks to go to the Cork HM I find that a 10 mile race takes up a whole day, to be a proper pace test you need to have rested 2/3 days beforehand, a 10 mile race takes a lot out of you so will affect the quality of any sessions for the following week/10days post race.....I think the disadvantages outweigh the advantages.

My plan for HM is to stick to the training plan - tempo / interval / long run each week and not let races interfere with it and then see what time I can get on race day....and then start the process again for the Waterford HM. The runners world plan is a 10 week one, there is 13 weeks between Cork & Waterford so that means I can recover after the Cork race and then do the full 10 week program again, hopefully hitting the required intensity in the intervals & tempos right from the start of the plan second time round.

tisnotover · 16-07-2009 02:56PM

Gringo78 wrote: »

Hard to find 10 mile races in the summer....I think with good half marathon training a recent 5 mile race time in McMillan is a good estimation of the roughly the pace you could be aiming at on race day. My attitude used to be do a 10 mile race to see where you're at pace wise but with about 8 weeks to go to the Cork HM I find that a 10 mile race takes up a whole day, to be a proper pace test you need to have rested 2/3 days beforehand, a 10 mile race takes a lot out of you so will affect the quality of any sessions for the following week/10days post race.....I think the disadvantages outweigh the advantages.

My plan for HM is to stick to the training plan - tempo / interval / long run each week and not let races interfere with it and then see what time I can get on race day....and then start the process again for the Waterford HM. The runners world plan is a 10 week one, there is 13 weeks between Cork & Waterford so that means I can recover after the Cork race and then do the full 10 week program again, hopefully hitting the required intensity in the intervals & tempos right from the start of the plan second time round.

Thanks Gringo.

I'm starting to see more of the disadvantages as well. The key one being the recovery after the 10miler itself if I went+raced it.I know for sure that I wouldn't get the tempo/interval work in, the week after at least. Also, have a couple of disrupted weeks coming up with work/hols, so will need to try+get in the tempo/interval/long run in each week.

The progression of that "race-sim" workout in the runners rorld plan might be a better metric to get a feel for how things are going, as per every couple weeks you run more miles in long run at target race pace + (20s/30s).

tisnotover · 17-07-2009 08:17PM

First attempt at an interval session in a long long time, last time was about 3 months ago and that was a 400m session.

Plan was for 10min warm-up, then 8*0.5mile @ 6.15->6:20min/mile pace, with 1:45min active (jog) recovery between repeats. Finally 10min warmdown. All this setup in garmin and off we went

Summary of 0.5mile time splits and HR in brackets:

Int Time (HR)
3:11 (169)
3:07 (170)
3:07 (171)
3:11 (173)
3:07 (173)
3:08 (174)
3:08 (175)
3:08 (175)

Overall average: 3:08 (173)

Happy out with splits, wanted to take it handy enough for first one, not sure what happened with 4th one to be honest, but other 6 were all fine. Used the "average lap pace" on garmin to keep eye on pace+worked really well (Thanks Gringo!).
Last two intervals were hard and felt myself working a bit more, can see that in HR as well!

Friday's Summary(17/07/09):
Total Distance: 8.03miles
Time: 59:09
Avg Pace: 7:22min/mile
Avg HR: 164

Gringo78 · 18-07-2009 12:14AM

Very good session. Try 1km splits next time out with half the interval recovery. You get a real good feeling when you actually complete last split.

tisnotover · 18-07-2009 09:46AM

Gringo78 wrote: »

Very good session. Try 1km splits next time out with half the interval recovery. You get a real good feeling when you actually complete last split.

yeah, wasn't sure if i'd get the 8*800m in yesterday, but was grand. ran this at what I think is my 5km pace+10s (Tergat's CV rep pace). yeah should move on to 1km this week hopefully.
def a good feeling when session goes well, time flies during them!

tisnotover · 18-07-2009 09:55AM

Had a lovely early run this morning on my usual route from Harty's Quay to Monkstown+back over hill. No wind out, sea was really calm, and not too warm.

Felt like I was half asleep for first couple of miles, even though pace was fine, was like I was on auto-pilot!
Legs weren't too bad at all considering the interval work yesterday, and as I got towards end of run, felt like I could have kept going for a good while more...

Read somewhere that ya shouldn't both increase weekly mileage in same week as adding harder workouts (which I did this week with interval work).

90mins running is enough for my long run at moment I think anyway, but good feeling to know that I had more in the tank.

Saturday's Summary(18/07/09):
Total Distance: 11.4miles
Time: 1:32:05
Avg Pace: 8:05min/mile
Avg HR: 150

another world · 18-07-2009 03:41PM

Nice going on the Interval training. How did you find the pace? too hard, too easy?

On the LSR, 90mins seems grand for now but I think they should go up to about 2hrs for HM training. More of a gut instinct than anything else. I wish I had a few 2hr ones under my belt at this stage, I´d feel more confident with the distance and endurance.

Impressive training btw!

tisnotover · 18-07-2009 04:00PM

another world wrote: »

Nice going on the Interval training. How did you find the pace? too hard, too easy?

On the LSR, 90mins seems grand for now but I think they should go up to about 2hrs for HM training. More of a gut instinct than anything else. I wish I had a few 2hr ones under my belt at this stage, I´d feel more confident with the distance and endurance.

Impressive training btw!

Pace was fine to be honest. I wasn't running it at 5km pace, but about 10s back off it. Its fine I think for the half marathon training, real test will be when I do the 1k repeats next time+how pace will feel then.

Agree.2hrs would bring me upto about 14/15 miles i'd say, which would be great. There's also a 15mile race 4weeks after the half marathon, so the longer "long runs" would help this too.

Your training seems fine to me another world, your long run early this week showed that+running at that pace.Ure def in good shape for a good race.Are ya planning to use a couple of gels in race btw, I did last year+felt they gave me a boost.

Enjoy the taper...

another world · 18-07-2009 04:14PM

tisnotover wrote: »

Pace was fine to be honest. I wasn't running it at 5km pace, but about 10s back off it. Its fine I think for the half marathon training, real test will be when I do the 1k repeats next time+how pace will feel then.

Agree.2hrs would bring me upto about 14/15 miles i'd say, which would be great. There's also a 15mile race 4weeks after the half marathon, so the longer "long runs" would help this too.

Your training seems fine to me another world, your long run early this week showed that+running at that pace.Ure def in good shape for a good race.Are ya planning to use a couple of gels in race btw, I did last year+felt they gave me a boost.

Enjoy the taper...

I think I´ll be grand without the gels. There are gatorade stalls every 3k or so and I´m going to eat pretty good (major carb loading!) for the next week or two. TBH I´ve never used them so I´ll hold off until I can practice with them beforehand.

tisnotover · 18-07-2009 04:20PM

another world wrote: »

I think I´ll be grand without the gels. There are gatorade stalls every 3k or so and I´m going to eat pretty good (major carb loading!) for the next week or two. TBH I´ve never used them so I´ll hold off until I can practice with them beforehand.

Yeah, gels can be funny, but ure dead right, shouldn't have anything in a race that ya haven't used before...
Enjoy the carb-loading bit

tisnotover · 19-07-2009 10:58AM

Week 6 Mileage Summary:
Mon: 5.34miles
Tues: 6.36 miles (incl. 25min tempo run)
Wed: 6.27miles
Thurs: 0 miles (REST)
Fri: 8.0 miles (included 8*800m intervals)
Sat: 11.4 miles
Sun: 0 miles (REST)

TOTAL: 37.4 miles

Overall a good week. Got my first interval session in, as well as doing tempo run in same week+keeping same mileage.Training has been going well lately, and have settled into getting out 5 days/week.

Next week is going to be broken up a bit. Have to travel to Dublin with work for a few days+heading to U2 on Friday(can't wait!). Will get out running when I can though.

tisnotover · 20-07-2009 08:17PM

Was looking forward to getting out for this run all day, tough day at work in trying to get ready for customer meetings in Dublin later this week.

Would normally keep these easy runs pace at over 8 min/mile, but found myself running a bit under it this evening, and hr wasn't too high so kept it going. Hopefully a tempo session tomorrow.

Monday's Summary(20/07/09):
Distance: 5.83miles
Time: 45:31
Avg Pace: 7:49min/mile
Avg HR: 155

tisnotover · 21-07-2009 07:21PM

30min tempo run tonite@farm. was aiming for 4miles, but was feeling good, so extended it to 30mins. managing these way easier now.

last run now i'd say till sat/sun, off to Dublin early in morning...customer meetings

+ then U2 on Friday

Tuesday's Summary(21/07/09):
Total Distance: 7.1miles included:
10min warmup - easy pace
30mins tempo pace (averaged 6:41 min/mile, avHR 171)
11min warmdown - easy pace

tisnotover · 25-07-2009 06:18PM

Well, I'm back from Dublin. U2 were class last nite, apart from Bono's political ramblings...could do without that...

Got a run in before dinner.Nice and easy, apart from the wind, which was strong enough running into it.

Saturday's Summary(25/07/09):
Distance: 4.90miles
Time: 39:18
Avg Pace: 8:01min/mile
Avg HR: 153

tisnotover · 26-07-2009 02:07PM

Went for my long run this morn.started out dry but knew those showers were going to come!

Plan was to do 4 miles easy first, then 4miles at 7:15->7:20min/mile av pace, then fill rest with easy paced running. This is supposed to be a "race-sim" workout according to the Ryan Hall half-marathon programme.

The "race-sim" pace is meant to be at your goal half pace plus 20-30s.

Felt good though+a welcome change to the normal long easy paced run!
Sunday's Summary(26/07/09):
Distance: 11.80miles (included 4miles at 7:15min/mile av pace)
Time: 1:32:05
Avg Pace: 7:48min/mile
Avg HR: 159

Week 7 Mileage Summary:
Mon: 5.83miles
Tues: 7.1miles (incl. 30min tempo run)
Wed: 0 miles (REST)
Thurs: 0 miles (REST)
Fri: 0 miles (REST)
Sat: 4.90miles
Sun: 11.8 miles

TOTAL: 29.6 miles

Due to work, this turned out to be a step-back week, which isn't a bad thing I think. Will aim to get interval+tempo back into same week again this week.
Next race for me looks like the Novartis 5k.Its a hilly course but will be a good replacement for an interval session.

I'm going to improve my 5 mile time

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