time to get fit ....yet again

p3-fitz · 03-07-2009 08:51PM

Today i done a run that would be in more favour with my fellow boardsies then the rest of my training this week

Sorry if i came across rude yesterday , i do appreciate both positive and negative feedback. Today was a very basic hour run with Fitzsington and eoin carol ( a former sub 2 min 800 guy who just runs for enjoyment these days non competitively). We were clipping along at a handy enough pace but the last 5 mins or so i was finding tough so i need to continue long runs at least 3 times a week. My legs and pelvis felt great though and my stride felt loose so happy days

8.5 miles in 60 mins:D

Now i will do the usual hore of core and rehab .

p3-fitz · 05-07-2009 05:27PM

yesterday i done a simple 40 min tempo run consisting of 45 mins on 3 mins off. Didnt push myself too much just ran it controlled but went grand and no pain in my legs so happy days:D
Then i done a hour of core and rehab

p3-fitz · 08-07-2009 12:15AM

this did not turn out good :pac: After having two worked saturday and sunday from 7 to 5 as well as having a wedding on saturday night i had planned to run on sunday night for a hour but my great enemy/ friend sleep stopped this. I was waiting around my house for my food to digest and then next minute i wake up and its monday morning. So sunday ended up been a unintentional rest day

Then monday i got back in the swing of things, me and DJS done a 65 min run with eachother he had a hard weekend of racing while my weekend of work was still fresh in my legs so we both pushed through with tired legs. It was over 9 miles so i was happy enough.
Went home and done core hoping to be fresh for todays session

Todays plan was a simple session of 8 x 400ms in 68s with a 2 min recovery.
It was me DJs and fitzington running together. We hit the first 7 in an average of 68s and then i done the last one in 65 so was happy enough.
If i was to do the session again i would shorten the recovery as i was fully recovered easily by 90 secs. The only negative point was my legs felt stiff but i tink that was as a result of me working 9 to 6 den training at half 6.

just gonne hit some late night core now to keep the body healthy

p3-fitz · 08-07-2009 10:16PM

me and spuddie hit the road today for a typical run of joyousness .
We done handy enough 55 min run at a alright pace . It was a interesting run tho as we planned my birthday extravaganza :P 2moro i am 19 so to celebrate we gonna hit the track get some 200s in then hit the nightclub and basically party almost as hard as we train,

The run today was over 8 miles so happy enough., legs are feelin grand and lose just my stomach was a bit sore not sure from what though.,
Now i off to do some core and rehab

p3-fitz · 10-07-2009 02:45PM

Last night me and DJS hit the new track in tallaght for some serious fast speed work . I was trying out my new spikes the nike zoom matumbo and they are seriously light. Found it a bit tough on the calfs because the lack of support but they are still amazing , you really feel like your flying along in them.
We done 8x 200ms with a increasing recovery , after the first one we took a minute recovery but the recovery increases by 30 secs after every rep.
We got all 8 done in under 29 secs , some were 27 and DJS even ran a 26 on the last one. But steven colvert was training on our track tonight so he was making us look really slow ha.
So we both are really well set up for our 800m race next week.

It was my birthday so afterwards we all hit the night club to celebrate . So as a result i am a little worse for wear so i will be taking today off and just doing some core and rehab work.

DJS · 10-07-2009 03:50PM

What man, we made a show of Ste haha(laughing my ass off here)

A bit worse for wear... nice choice of words!!

Roll on wednesday man

p3-fitz · 10-07-2009 03:56PM

yeh ha ste better stay off our track if he doesnt wanna look slow lol.
Next wednesday we heading to pb-ville hopefully
my legs sooo tight today though,
you up for a run 2moro at like 3?

p3-fitz · 11-07-2009 04:24PM

today me and DJS head on a easy enough 8 or so miles in 55 mins.
I felt ok enough just my hammys were fairly tight but i had expected this after not doing 200s in ages and then doing them in sub 29 secs. So i just ran on and kept the stride short as usual ha. I plan to stretch them extra later on today when i do my core and rehab .
2moro should be fun as for a change me and DJS gonna hit the mountains for our long run we dont have a run planned out just yet the basic plan is to drive up somewere and just run off and see what happens:pac:

p3-fitz · 12-07-2009 06:41PM

Today yet again i was joined by DJS as we went for something different. I drove us up to the foots of the dublin mountains and we just ran up them for a half an hour of rolling hills and then turned back and ran to the car for a nice hour run .We were running at a steady enough pace whilst holding the effort consistent whether climbing or descending the hills. I was very pleased with this run as my legs felt very lose and ready to increase the pace if i needed to with ease. I always feel at home on the hills.
The run was interesting as we were discussing a recent thread here which shows pictures of where we run, we wished we had a camera cause on our run we passed the following
1. at least 4 halting sites
2. a main road where these was no paths where cars were going 50 mph
3. a laneway that kept getting more littered as we ran along till we ended up at a illegal landfill ha
4. at least 30 people drinking in fields ha

but it was worth it just alone for the view of dublin from atop the mountains.

so very happy with today just gonna do some core and rehab now

ecoli · 12-07-2009 06:49PM

p3-fitz wrote: »

Today yet again i was joined by DJS as we went for something different. I drove us up to the foots of the dublin mountains and we just ran up them for a half an hour of rolling hills and then turned back and ran to the car for a nice hour run .We were running at a steady enough pace whilst holding the effort consistent whether climbing or descending the hills. I was very pleased with this run as my legs felt very lose and ready to increase the pace if i needed to with ease. I always feel at home on the hills.
The run was interesting as we were discussing a recent thread here which shows pictures of where we run, we wished we had a camera cause on our run we passed the following
1. at least 4 halting sites
2. a main road where these was no paths where cars were going 50 mph
3. a laneway that kept getting more littered as we ran along till we ended up at a illegal landfill ha
4. at least 30 people drinking in fields ha

but it was worth it just alone for the view of dublin from atop the mountains.

so very happy with today just gonna do some core and rehab now

You should come out on the early ones at weekend with us avoid the traffic and the drunks in the fields

p3-fitz · 12-07-2009 06:50PM

ha dude u know i totally cant wake up before like 11 am ha. so i stickin to my afternoon ones ha . next week i driving to a random un chosen as yet location to run for a hour . you should come with us

p3-fitz · 13-07-2009 11:44PM

today was very easy just done a easy half a hour, i taking it very easy till after the race as last few days been hard enough so i wanna be as fresh as possible when i go in search of a pb. Todays run was very slow and all alone just with my mp3 ha so 2ni done some core also i gonna repeat this 2moro and then hopefully wednesday will work out

p3-fitz · 14-07-2009 09:00PM

today was real easy . Me DJS and fitzington just jogged around the track for 20 mins then done some stretching. I have tapered for this race so i can put a honest effort in and really see what shape i in ...which i hope is a PB. My current PB is actually 2.11 i thought it was 2.09 but checked results and its actually 2.11 so once i beat that i will be happy but i hope to annihilate that time but we will see 2moro. Me and DJS are going to do the same race so this should add increase our competitiveness so 2moro we hopefully will push eachother along to new PBs then party up ha.

Time for core and rehab now make sure my body is 100 percent for 2moro

p3-fitz · 16-07-2009 01:04PM

well i decided to start my comeback with a race that is well below my best distance. I entered the 800 hoping to beat my old PB of 2.11 and as well get some speed in my legs. I done my usual pre race warm up of a 15 min run then some stretching and for once some drills to get the legs moving.

DJS was in the same race as me , he was in lane 2 and i was in lane 4. The whole field had passed me nearly by the breaking point so i just sat back in around 6th place running my first split perfectly by hitting 64 seconds , then i decided to finally make a race of it so with 300 to go i went on DJS shoulder and started to pick up the pace i think he was a bit shocked to see me there but he wouldnt budge , at 200m to go i made another surge but he stuck wit me again i would inch ahead then he would too. Then with 100 to go i edged in front and tried to kick but lactic got the better of me my legs tied up something terrible and my arms started swinging like mad i was tryin to run quicker but i couldnt, me and DJS were neck and neck still but i had to slow down cos if not i woulda fell over then outta nowere someone passed both of us in the last 10 mins to win it. DJS got second and i got 3rd.
I had been timed at 2.07 so was happy wit that but then the official results came out and i was 2.08.18 that .18 is killing me ha.

so all in all i ran a 3 second pb of 3 weeks training so i cant be that upset but if i was to run it again i would of waiting later to kick .

ah well time to get back training hard so i can make a assault on my 1500m Pb.

p3-fitz · 16-07-2009 04:34PM

The race yesterday was fun and a break from training but now that that is over i back in the swing of things.
So today me and DJS heading on our usual run in the park , i done a handy enough 60 min run at a recovery pace. I say we got at least 8 miles in, i felt grand like my legs were just a bit shaky afta the race last nite but i feeling very strong.

Now i just gonna head to work then when i home get some late night core and rehab in

Fitzington · 16-07-2009 10:18PM

Well done lastnight man really good run.

p3-fitz · 16-07-2009 10:20PM

thanks man but yr my inspiration ha :P

p3-fitz · 17-07-2009 08:33PM

today me fitzington and eoin carrol done a easy 50 min run. The run itself was handy at recovery pace of 7 min per mile as fitzington has his all irelands this weekend.The only bad thing was i forgot my keys and was left outside in my running gear waiting for my parents to come home for a hour and a half.

I just gonna do some core and then hit the track tomorow for some 1ks

DJS · 18-07-2009 12:56AM

haha getting locked out, happened to me and it was like 1 or 2 degrees this year. Its not nice! U shud have ran down to my gaf!!

Anyway, yeah 1ks tomorow hopefully we can get on the track!! If worst comes to worse we jump the fence yeah???

p3-fitz · 18-07-2009 09:09PM

well today was a very tough day , i made the bad decision of going out last night and didnt get home till 3 am then i had work from 7 am till 5 . So by the time i had finished up i was fit to die ...but i had my session to do so i had to give it a shot.
So the plan was to try and hit 4 x 1000ms in a average of 3 mins flat with a 4 min recovery, Sounds easier then it is, DJS was joining me on this and we planned on hitting splits of 72s which would bring it to exactly 3 flat

REP 1. DJS took this one out and he got a little too comfortable and we ended up hitting 400 in 78...so i though ah here goes the sessiong but we recovered well and ran the last 600 in 1.45 to finish in 3.03 not bad coinsidering the mad pacing but this lead us been more tired then we shoulda

REP 2. I paced this one and i hit the splits perfect enough in 72 then 800 in 2.24 then i finished in 2.57

REP 3. DJS was finding this session a little tough as it was a bit long for him as he is more of a 800/1500 guy while this session i would say is more 3k suited so he voulnteered to help pace me so i hit the first lap in 74 then he brought me through the next 600 in 1.45 for me to hit a split of 2.59

REP 4. This one was very tough the wind decided to pick up which really didnt help i went through in 72 but started to tire in the 600 but managed to push on and finished in 3.00.

Happy with this session so gonna do some core now and rehab to stay healthy and loose .

ecoli · 18-07-2009 09:23PM

Well done a good session you look in form for that 1500 PB

p3-fitz · 18-07-2009 09:38PM

thanks man i hope so u wanna come on that mountain run wit us 2moro ?

ecoli · 18-07-2009 09:57PM

p3-fitz wrote: »

thanks man i hope so u wanna come on that mountain run wit us 2moro ?

Working till five? any use after?

p3-fitz · 18-07-2009 09:58PM

i the complete opposite man. i in from 5 ha. maybe monday we will get to run together ha

ecoli · 18-07-2009 09:59PM

Yea sure i working the evening so if you around early?

p3-fitz · 18-07-2009 10:00PM

i not sure yet my roster is still not done but i will let u kno man

Racing Flat · 19-07-2009 12:29AM

p3-fitz wrote: »

4 x 1000ms in a average of 3 mins flat .

Sounds like an incredibly tough session - not too much slower than your 1500 race pace for 4 x 1k!!!! Rather you than me!

p3-fitz · 19-07-2009 01:04PM

yeah on paper it seems tough but once i got into it i was finding the pace comfortable and recovering very quickly. I think my 1500 PB is in danger

p3-fitz · 19-07-2009 09:56PM

today i went to go on my run and the weather just got terrible .By the time it had finished lashing i had work so i just decided to take today as my rest day as i have ran 8 days in a row.

so i just done some core and rehab exercises today for a hour

BeepBeep67 · 19-07-2009 10:03PM

p3-fitz wrote: »

so i just done some core and rehab exercises today for a hour

Out of interest what is your rehab routine?

Thanks in advance

time to get fit ....yet again

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