Sub 3 in Berlin ??

village runner · 26-05-2009 10:39PM

Gringo78 wrote: »

Well done, great time, the opportunity of beating Sonia obviously did the trick and you beat her well!

Thanks gringo.
Beating a legend is a dream but in her prime I would have been just after going thru 5 miles when she would have crossed the line but its something I will always have. She makes it look so easy. Not a pick on her. I bet she wasnt eaating bars and buns after the race. Ha ha.

thirstywork · 26-05-2009 11:13PM

just reading your training log for the first time.Just a thought but i think your 400m reps are much too fast.You should try increase the amount and reduce do them at your 5k pace.
I will email you a programme i got a couple of years ago.

village runner · 28-05-2009 05:28PM

thirstywork wrote: »

just reading your training log for the first time.Just a thought but i think your 400m reps are much too fast.You should try increase the amount and reduce do them at your 5k pace.
I will email you a programme i got a couple of years ago.

Thanks Thirstywork. Always open to new suggestions.
Awaiting that email. What makes you think I am going too fast. Wouldnt i be going to fast if i wanted to do 12 and only managed 6. I want to run the last one the quickest and have done that. It aint pretty though.

I find it good to have a good kick when you are tired etc.

This week to date

Monday 6.4 miles at roughly 8.40 a mile(tired from race and intervals in mind)

Tuesday 12 x 400m with 1 min recovery. Averaged 77.7 so was thrilled. 2 mile warm up and 3 mile warm down. Warm up in 7.40 a mile and warm down at around 8.35. Rough figures as i dont have watch.

Wednesday 7 miles in gym at 8 min miles. Also 20 min on bike level 12. Some weights, pressups etc.

Thursday
5 mile tempo at 6.23. a real struggle today. really warm. 10km warm down at 9 min mile. Found myself very hungry and zapped after the hard session. 3 mile warm down in future. I had promised a lad i would go with him

Had some fruit bread and a dominos pizza so all carbed up again.

village runner · 03-06-2009 06:49PM

Didnt log in since friday.
Friday 7 miles at 7.40
Sat day off which was much needed.
Sun I done a half marathon in the gym in the sweltering heat @ 6.43 a mile. If i was outside I wouldnt have been able to go that fast as I had little sleep all weekend with work etc.
Monday I went outsideto the park. Glorious day. Went at 12pm so was in the middle of sweltering heat. 7 miles at 7.55. It felt tough to be honest after yesterday run.

Tuesday. Went to the track. 5 x 1 mile with 2 min recovery average 5.45 a mile. 2 mile warm up and 2 mile warm down. Asimonov provided good company along with a strong local runner.

Wednesday
5.5 miles at 7.50 and 30 min swimming lesson. 1 hour easy spinning on hte bike in a low gear to loosen up the legs.

village runner · 07-06-2009 10:05PM

thursday Went out with a girl who wants a hand with her running. 2 miles warm up. 6 x 7.05 miles and 2 miles warm down.
Friday 8.3 miles at 8.20
Went to brother in laws wedding and had 4 cigarettes. Disaster as i smoked and that went into sat and sunday.
Sat Rest
Sunday 15 miles out and back at 8.10

Interval planned tuesday and an easy week. I wont taper but i will run all mileage slow. 1 min slower than marathon pace. Get the miles in but it wont take out much out of me.

village runner · 09-06-2009 10:12PM

Monday
easy 4 miles with some weights etc.
a month ago i could do 2 press ups. Now I am up to 10. Hope to get to 20 by July. Arms getting stronger.

Tuesday
12 x 400. Averaged 75 seconds which was too fast. I messed up the first one going in 71 secs. So much for having a garmin. Good session all the same. Very happy. Sorry to say I celebrated with a cigarette. Will i ever get sense. Tomorrow is another day with new promises.

village runner · 14-06-2009 04:47PM

Wednesday 7 miles at 7.55 at 6am. Tired after tuesdays session.
Thursday 5 miles at 6.32 with 3 mile warm down. Felt really tough.
Friday 23 miles on the bike easy
Sat 8.5 miles @7.35
Sun 10 miles @7.31. Never ran in such rain. Got absolutely drenched. Went home 4 miles away and not one drop had landed. amazing but really enjoyed it.

village runner · 19-06-2009 09:10PM

Monday
2.30 hours of doubles tennis. It was in the fifth set when we called it a night at 11.30pm. Woke up tuesday morning with aches all over.
Tuesday day off.

Wednesday
Went up with Ike and asimonov to the Lisburn half marathon.
Read ikes and asimonovs reports.

I start too hard. At half a mile my garmin was 5.40 so i slowed up to reach the marker in a way too fast 6.06. Went through 3 miles in 18.45 which was still too fast. Hit 6 miles in 37.20 and then the hill. Oh my god........If i had remebered asimonov had a bottle stashed there I would have snatched it. At this point i was caked. A lad had followed me from mile 1 to 6 and was on my shoulder thoughout. Helped for 30 seconds twice. He was wrecking my head by mile 6 but after 7 he kicked on(the cheeky git after i done all the work for him) but he really kept me going as i want to catch him. I really suffered from 6-9 like i never suffered before but i knew asimonov was catching me and i had the key which would have been a sneer had i been 2nd home.
Mile ten i got a 2nd wind and went through 10 miles in 64.08 so was 48 seconds behind target. I dug deep for the last three and was looking forward to the water on mile 11-12. I shouted at the girl to throw the water at me for the crack. But the other 3 handing out the water all threw it at me too and drenched me. I wanted to get cooled down not soaked. They wet a runner beside me who was none to happy that we didnt get any water at the station azt all. The hills after 12 were sneaky with the last half mile up the hill. I had to dodge the 19km runner in the run up to the line. Official time 1.23.51

Was disappointed at the time. But happy that i dug in when really hurting.
I predicted before the start that two ladies would beat me and thats the way it panned out. A third passed me at 10 but i sped up and that was pleasing. She stopped altogether but noticed she finished 90 seconds after me.

Will def do it nxt year. Great race.

Thursday
7 mile recovery run at 8,45

Friday
Day off.

asimonov · 20-06-2009 10:57AM

village runner wrote: »

Monday

I dug deep for the last three and was looking forward to the water on mile 11-12. I shouted at the girl to throw the water at me for the crack. But the other 3 handing out the water all threw it at me too and drenched me. I wanted to get cooled down not soaked. They wet a runner beside me who was none to happy that we didnt get any water at the station azt all. The hills after 12 were sneaky with the last half mile up the hill. I had to dodge the 19km runner in the run up to the line. Official time 1.23.51
.

Brilliant; they must have wondered who the mad southerner was..

SUNGOD · 20-06-2009 01:15PM

thats a great time , well done

village runner · 21-06-2009 09:42PM

sat
25 min on bike and 20 min weights

sun
after the usual 4 hrs sleep on sat night i did 15 miles @ 9 min miles. Around 2.15 on my feet so was happy with that. After wednesdays race it was just to do it. After wednesdays race i normally struggle for a week. no running friday and sat was a blessing. I put in a serious 6 weeks training and needed an easy week after it. By tuesday i should be ok again.

village runner · 23-06-2009 10:22PM

8 miles @ roughly 8.20 on monday
Tuesday 1 mile warm up 5x 2km with 1 mile warm down
7.34
7.29
7.18
7.26
7.15

Had planned to run them at 7.30(6 min miles) so ran them a little faster that. Was tired before the start but it was the alot easier than previous sessions. It was the first week that it didnt feel like a race.

village runner · 28-06-2009 05:08PM

Wednesday 5 miles am with 1 hours gym work.
5 miles pm.
Thursday Off.
Friday County 10km. Not a priority race but really disappointed the way it went. Wanted to run 6 min miles but Could only manage it for 1km.

3.41
3.49
3.54
3.57
3.56 19.17 after 5km with zero left
3.55
4.06
4.03
4.05
4.05 39.31 for 10km on watch
.35 for .1km of a mile

Official time 40.07 when expecting to break 37.40 was very poor. Have trained hard so no hassle.

Sat 30 min on exercise bike. Could have ran but dont want to go over 50 a week.
Weekly mileage 50

Sun 16.5 miles at 9 min miles. Over 2.20 on my feet. after a late night I felt better after 15 miles than i did when i started. Had to stop rapidly at 16.5 for mother nature.

village runner · 30-06-2009 10:16PM

Monday
6am 12km @ 4.45 a hm
7pm 10km @ 5.25 a km

Tuesday
Interval with amadeus. Thank god for a training partner. did not want to do this as i was tired and low in confidence.
5 x 2km 2 mile warm up and 2 warm down

Planned to run at 6 min mile pace(3.45 a km)

7.30
7.28
7.27
7.26
7.22

Average 7.28.
Job done and increase speed in every interval.
Wouldnt have done it without a training partner although he took the lead for 2 of the 25 laps. Thanks for sharing the workload amadeus.

Racing Flat · 01-07-2009 02:19PM

village runner wrote: »

Monday
6am 12km @ 4.45 a hm
7pm 10km @ 5.25 a km

Tuesday
Interval with amadeus. Thank god for a training partner. did not want to do this as i was tired and low in confidence.
5 x 2km 2 mile warm up and 2 warm down

Planned to run at 6 min mile pace(3.45 a km)

7.30
7.28
7.27
7.26
7.22

Average 7.28.
Job done and increase speed in every interval.
Wouldnt have done it without a training partner although he took the lead for 2 of the 25 laps. Thanks for sharing the workload amadeus.

That's a great session. That will stand to ye.

village runner · 01-07-2009 09:01PM

Racing Flat wrote: »

That's a great session. That will stand to ye.

Thanks for that. Want to have an easy week nxt week as i have a race on the friday. Ran a race tired last friday and i have worked very hard the last two months.

village runner · 01-07-2009 09:07PM

Wednesday
Very sore this am. Went for 10km at 6.10 am in 52.30

At 6pm I went for 5.5 miles with no watch.

Total since sunday 51.5

Taking a much needed break tomorrow.

Ran a 5 mile in Feb in 29.34 and although it was short i would like to get similar time in 5 miler in Dungarvan. After an early monday morning run its a quiet few days.

village runner · 04-07-2009 01:45PM

Was wrecked on thursday. Done a little gym work but had planned to do a long one friday so no exercise on my legs.

Friday morning the young one wassick so I couldnt do the long one. Had a great morning with her instead so happy days.
Done half marathon at marathon pace. 1.29 and it felt tough. Followed that with a game of golf a game that i used to play alot off and got to 8 2 yrs ago. With two kids and running i decided to pack it in for a few years. First game in 11 months and it was like i was never away.

Sat
Really tired this am. Other little girl sick today.
Went the gym and done 9 miles. 3 miles at 7.17, 4 miles at 6.25, 1 mile at 6 min and 1 mile at 8 min so after yest i was very happy. The middle 5 miles worked out at 6.20 a mile for 5 so thats my tempo done for the week.

On the food front it was a poor week.
Just one of those weeks.
Indian sunday
Italian monday
Italien wednesday
Meal out with work thursday
Fri meal after the golf.

I suppose weeks like that are very rare.

Since last since I have ran around 73 miles with 3 good workouts thrown in. The body is screaming for an easy week which is what i will do.

village runner · 12-07-2009 08:12PM

Sunday
Went to watch the cats.
Monday
Gym and 4 miles thrown in
Tuesday
Gym and 4 miles
Wednesday
9.5 miles with Ike @ 8.18(Felt hard)
Thursday off
Friday
GSK 5. After the last week I felt i should be fresh.
Time 31.02
What can I say. 90 seconds off if not more from where i thought i was thought i should be. Ran 29.34 in feb and feel i am in better shape now.
First mile in 5.35 and i knew it wasnt my night. Didnt passed a soul after that and it was not my night. 6.02 followed for mile 2 and i knew the writing was on the wall. 6.26 for the third mile and although uphill it wasnt as hard as as that. I went with a runner for mile 4 in 6.17 which is my 10mile pace and really paid for it on mile 5. It took 6.40 and its been aq while since i ran a 6.40 mile in a short race.
I didnt feel out of breath at all and was able to encourage runners going by. Just nothing in the legs. Ok i went a little to hard in first mile but it didnt matter on the night. Thats 2 bad races in a row.

Cold sores and blisters in the mouth might be a sign of run down. Went on the Berrocca and Centrum on thursday until the marathon.

Sat
5 miles in gym for gym work

Sun
20 miles @ 8 min miles. After friday I was thrilled to get this done.

Sosa · 13-07-2009 09:24AM

village runner wrote: »

Sunday
Went to watch the cats.
Monday
Gym and 4 miles thrown in
Tuesday
Gym and 4 miles
Wednesday
9.5 miles with Ike @ 8.18(Felt hard)
Thursday off
Friday
GSK 5. After the last week I felt i should be fresh.
Time 31.02
What can I say. 90 seconds off if not more from where i thought i was thought i should be. Ran 29.34 in feb and feel i am in better shape now.
First mile in 5.35 and i knew it wasnt my night. Didnt passed a soul after that and it was not my night. 6.02 followed for mile 2 and i knew the writing was on the wall. 6.26 for the third mile and although uphill it wasnt as hard as as that. I went with a runner for mile 4 in 6.17 which is my 10mile pace and really paid for it on mile 5. It took 6.40 and its been aq while since i ran a 6.40 mile in a short race.
I didnt feel out of breath at all and was able to encourage runners going by. Just nothing in the legs. Ok i went a little to hard in first mile but it didnt matter on the night. Thats 2 bad races in a row.

Cold sores and blisters in the mouth might be a sign of run down. Went on the Berrocca and Centrum on thursday until the marathon.

Sat
5 miles in gym for gym work

Sun
20 miles @ 8 min miles. After friday I was thrilled to get this done.

I'd say i was very close to you for the first 2m...
I did 5:35 & 6:00 for the first 2....
That race was much harder than i remember from last year.
You sound like you could be run down,no reason why you would not have gone sub 30 with an easy week behind you and all the quality training.
You got a good 20 done though

village runner · 15-07-2009 07:54PM

Sosa wrote: »

I'd say i was very close to you for the first 2m...
I did 5:35 & 6:00 for the first 2....
That race was much harder than i remember from last year.
You sound like you could be run down,no reason why you would not have gone sub 30 with an easy week behind you and all the quality training.
You got a good 20 done though

Red hair ?
You are improving all the time. I feel i am too although last 2 races have been very poor.
Long one is the priority i suppose.

village runner · 15-07-2009 07:58PM

Monday
7 miles @ 8 min miles
1 hour spinning

tuesday 5 x 1 mile @ 5.55 with a local runner. Really felt hard. First one was tough. I was sweating after the warm up. 2 mile warm up and 2 mile warm down

Wednesday
7 miles @ 7.57 am
1 hour spinning

Thursday will be a day of rest or light weights.

Friday Going to do the piltown 10km.

Gringo78 · 15-07-2009 08:10PM

village runner wrote: »

tuesday 5 x 1 mile @ 5.55

How long a recovery do you do between the reps?

Sosa · 15-07-2009 09:35PM

village runner wrote: »

Red hair ?
You are improving all the time. I feel i am too although last 2 races have been very poor.
Long one is the priority i suppose.

Red hair ? No
We could have been a second or two apart...

Best of luck in Piltown.
I did it last year...its a tough one

asimonov · 15-07-2009 09:43PM

Gringo78 wrote: »

How long a recovery do you do between the reps?

Hey gringo, I got a txt off VR this morning, I normally do this session with them. They did 3min rest recovery.

Abhainn · 16-07-2009 09:15AM

asimonov wrote: »

Hey gringo, I got a txt off VR this morning, I normally do this session with them. They did 3min rest recovery.

Personnally I find mile reps excellent but would find a rest between each very tough (mentally stopping and going again).
Did a similar session on Tues of total 8.1 mile with 4 x 1 mile average 05:52 with easy miles average around 07:25 (some would say easy miles there too quick).
But this type of LT session really seems to work for me.

Gringo78 · 16-07-2009 12:34PM

Abhainn wrote: »

Personnally I find mile reps excellent but would find a rest between each very tough (mentally stopping and going again).

I interpreted 'rest recovery' as still jogging.....I'd be dropping back to 7:30-8:30 pace on the rest period (heading towards 08:30 on later reps) but never stopping. I think you only stop for recovery if you need to...i.e the rep was close to your actual mile race pace or faster?? So a runner doing 0.25mile reps training for 1500m race would probably need to stop to recover but doing mile intervals for middle/long distance training you should be jogging to recover??

village runner · 19-07-2009 06:19PM

Gringo78 wrote: »

How long a recovery do you do between the reps?

3 min recovery. Maybe you have a point about keep going.

village runner · 19-07-2009 06:22PM

Gringo78 wrote: »

I interpreted 'rest recovery' as still jogging.....I'd be dropping back to 7:30-8:30 pace on the rest period (heading towards 08:30 on later reps) but never stopping. I think you only stop for recovery if you need to...i.e the rep was close to your actual mile race pace or faster?? So a runner doing 0.25mile reps training for 1500m race would probably need to stop to recover but doing mile intervals for middle/long distance training you should be jogging to recover??

Open to change.
Change is as good as a rest.
I like running 8 min miles so i might try that.

village runner · 19-07-2009 06:25PM

Abhainn wrote: »

Personnally I find mile reps excellent but would find a rest between each very tough (mentally stopping and going again).
Did a similar session on Tues of total 8.1 mile with 4 x 1 mile average 05:52 with easy miles average around 07:25 (some would say easy miles there too quick).
But this type of LT session really seems to work for me.

Very interesting. But i wouldnt run easy ones that fast.

Sub 3 in Berlin ??

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