Enjoying my running

Running Bing · 16-07-2009 01:12PM

Fitzington wrote: »

Wedensday: Okay today was Race-day, Thare was a great line-up of races out in Santry including the mortan mile and devlopment races, some great times were ran, the mile was won in 4.01.
After the mile I began to warm up, I warmed up for 20 minutes and done my stretches and drills for 15 minutes.
I then realised they were severly behind schedule because of a huge turnout of athletes. I warmed up a little more and done my drills on the track.
Eventually my race came around and on the line I was feeling confident, ther were some good Tougher athlets there and others who I know from other meetings.
When the gun went I went out very controlled in about 6th position. Comin up to the bell I took my first man Looking at the clock It was 70 seconds a bit slow. I then found myself in 4th position with 250meters left I took the man in front of me on the bend and persisted to take another tougher athlete on the last straight.
All in all I came second and ran 2.18 which is a big improvement on Sunday

Think you must've been in the other grade D 800 to me?

I did exactly what you did your last race, started too fast and gassed on the second lap:P

Congrats on the second place finish though and the time is moving in the right direction.

DJS · 16-07-2009 02:43PM

Congrats on the run last nite man, good 2nd lap. Now roll on the all irelands at the weekend and have a crack at ur pb

This time next year man u will be rocking both laps instead of just the one lap. Ur going well and keep up the good work

Fitzington · 16-07-2009 09:05PM

Running Bing wrote: »

Think you must've been in the other grade D 800 to me?

I did exactly what you did your last race, started too fast and gassed on the second lap:P

Congrats on the second place finish though and the time is moving in the right direction.

Thanks, your race opened up very quick, Its ahrd to judge the right pace. I went out too slow, but was happy with my second lap.
I think you would have ran a quicker time if you were in my race, You would have went under 2.20.
Where did you finish in your race and whats your pb.
Well done on your time man.

Fitzington · 18-07-2009 11:43AM

Friday:
Today I done a 45 minute run, It was at a comfortable pace.
The legs feel good.

Fitzington · 18-07-2009 11:45AM

Saturday: Easy 20 minutes, core and stretching.
All Irelands tomorrow. Hopefully a pb in the 1500.

Running Bing · 18-07-2009 12:47PM

Fitzington wrote: »

Thanks, your race opened up very quick, Its ahrd to judge the right pace. I went out too slow, but was happy with my second lap.
I think you would have ran a quicker time if you were in my race, You would have went under 2.20.
Where did you finish in your race and whats your pb.
Well done on your time man.

That was a pb on wednesday night (2:19), it was only my second 800 though. Not sure where I came.

Good luck at the nationals.

Fitzington · 18-07-2009 08:53PM

Thanks. Awh sorry well done on the pb hows training going.

Fitzington · 20-07-2009 02:16PM

Okay today was my nationals 1500 meters.
I was looking forward to this race as I thought id run a good time.
My plan was to open in 75 seconds and keep the splits even.
Once the gun went my plan went out the window, I opened in 70 seconds, and went through 800 at 2.33.
and then died for the last 700 meters didnt get my splits.
I ended up running 4.54. I had planned to run 5 seconds quicker, But I think the legs and body are exhausted at the end of my season.
I have a grade meeting 1500 left but I should be well rested for that, and hopefully will break 4.50.

Fitzington · 21-07-2009 08:52PM

Monday: I done 20 minutes easy on the track and done drills and stretched for 20 minutes.

Fitzington · 21-07-2009 08:57PM

Tuesday: Okay today i done 20 minutes tempo on grass. cross country training is beckoning, and I just realised how much I hate training for cross country.

Fitzington · 23-07-2009 01:28AM

Wedensday: Me and p3 fitz done a 40 minute run, at ten tonite.
We were running at a steady pace. I then done 20 minutes of core and stretching.

Fitzington · 23-07-2009 09:18PM

Okay today was a controversial session as i'm doing a 5.5 mile club race tomorrow. Today my coach had me doing 10 400s with a jog/walk 200 meters. It then turned into 8x400 meters as I ran them harder than expected.
Reps: (1.) 71 (2.) 70 (3.) 72 (4.) 69 (5.) 72 (jog 400meters)
(6.) 71(7.) 70 (8.) 68
I was very happy with the session as I felt good< the times are respectable as it was very windy, and my coach was delighted with it.
The disadvantage is Il have to tempo my club race tomorrow as I dont want to run two hard days in a row.
Il do some core and stretching now for 30 minutes approx.

Fitzington · 25-07-2009 01:37PM

Friday:Okay today was the club races final, It was a 5.5 mile race, which includes tough hills and running into the public but its a nice course.
My aim was to tempo it, but as per usual I got caught up in the race.
My first lap was a tempo pace I was 20 minutes for the first 5k.
I then finished up running 35.40 for the race.
I was 6th overall and was happy with the run.
I done a 15 minute cooldown and 10 minutes of stretching, The legs are feeling good.

Saturday: Rest day

Fitzington · 26-07-2009 02:51PM

Okay Today The session was based on 5x300m with 4 minutes recovery.
It was a speed/LT session. I was joined by DJS and p3 fitz, who made the session more competitive Im the least experienced but training with good experienced athletes helps bring me on. I maybe went out a bit quick but The point of the session was to run your hardest on all them, and run the last two when youve reached lactic Its tough.
My splits: (Rep1): 41s (2.) 43s (3.)43s (4.)45s (5.) 47s
Delighted with the session as I ran very hard, The last two were slower but my body was very stiff by then and running through that pain is a big positive. I done 10 minutes cooldown.
Il do 30 minutes of core and stretching later.

Fitzington · 28-07-2009 01:26PM

Monday: I done a steady 6 mile run (41 mins).
I then done 20 minutes of core and stretching.

Fitzington · 28-07-2009 11:49PM

Session: 4x1k 5 minute recovery (on track)
Reps: (1) 3.15 (2) 3.12 (3) 3.14 (4) 3.15
Okay today was my first propper 1k session on track, I didnt know what to expect time wise but was hoping for 3.15 to 3.18.
It was terrible weather very windy and rainy, so I was dreading this session.
However I was happy with the times and how comfortable I felt.
I tried to run each rep as even as I could, because one of my faults is judging the right pace.
I then cooled down and Il do half hour of stretching and core.
Till then You stay classy san diego :rolleyes:

DJS · 28-07-2009 11:56PM

Good session man!! Those are nice times and considerin the weather... U are turning into some shape coming into this 1500m. A PB is defo on the cards man!! Just keep up the good work

haha u and ur cheesy quotes!!!

Fitzington · 29-07-2009 12:26AM

DJS wrote: »

Good session man!! Those are nice times and considerin the weather... U are turning into some shape coming into this 1500m. A PB is defo on the cards man!! Just keep up the good work

haha u and ur cheesy quotes!!!

Thanks man, hopefully, Im gonna race grade d that way Il race it, and put less focus on the times, I could just break 4.50 that way. Oh im a sucker for the cheesy quotes. ha

DJS · 29-07-2009 12:40AM

Fitzington wrote: »

Thanks man, hopefully, Im gonna race grade d that way Il race it, and put less focus on the times, I could just break 4.50 that way. Oh im a sucker for the cheesy quotes. ha

Sometimes you need to take a step back to take two steps forward
You should write that down
Grade D will be better fro you, race it but be aware of the time. Get out well and if u have a kick at the end, KICK GOD DAMN IT!

ecoli · 29-07-2009 06:41PM

Good session man will help you maintain your pace for a 15. like them ks were 5.00 1500 pace so you have a sub 4.50 in the legs best of luck at it next week just relax and dont focus too much on the time go out enjoy the race and have fun

TheRoadRunner · 29-07-2009 08:21PM

Hey a question for you and some of your friends on here regarding your sessions on the track.

I was thinking that 5 minutes is an awfully long interval to be taking. The reps themselves are close to your race pace. Would you not be better off doing slightly slower reps with a reduced recovery. If I were you I'd think about halving my recovery time down to 2.5 minutes.

Just a thought ! maybe you have a good reason for taking such a long recovery. Obviously if somebody is advising you then fair enough but I would be interested to hear what's the theory behind it is. I use to run 800 and 1500 myself and never did sessions like that.

Cheers

Woddle · 29-07-2009 08:55PM

Good question alright. I was taking a min rest in between my 400s but I took full recovery for the 200s and gave them 100% effort. I only do this because of watching some of the flotrack workouts and from running with ecoli but I'm a distance runner, if these lads are 400/800 meters judging from (again) flotrack workouts it seems to be the norm.
Sprinters full effort/longer rfecovery
endurance not full effort/shorter recovery

That seems to be my take but would like to know why also.

DJS · 29-07-2009 08:57PM

I think at this stage of the season its quality over quantity. For most of us its the end of the season and there is no point in running ourselfs into the group. The repss are hard enough, but earlier on in the year we were doing session of 40s, 1min just building strenght. Now it is coming to the tailend of the season keep fresh and healthy is the main focus.

TheRoadRunner · 29-07-2009 09:26PM

Woddle wrote: »

Good question alright. I was taking a min rest in between my 400s but I took full recovery for the 200s and gave them 100% effort.

Yep I use to take long recoveries until I was 100% fully recovered but I would be doing much shorter reps 300s/200s and 150s.

DJS wrote: »

I think at this stage of the season its quality over quantity.

The rep distance and pace wouldn't suggest this. IMO could end up leaving your best in training.

Just my opinion but maybe something to think about. The sessions I described above were not prescribed by me but by a very good coach in my club

DJS · 29-07-2009 11:45PM

Well to be fair, it was his coach telling him what to do so you got to respect he has a bigger plan.
But I can see why he had him doing this, he wanted fitzington to hit good times with full recovery.
No point in busting his gut to run these sort of times with short recovery and killing him. He ran hard on sunday.

p3-fitz · 30-07-2009 12:18AM

the longest recovery we had was for the 300s as that session was designed to bring about a lactic stimulus so we were going out as hard as possible therefore we needed longer to recover. No sessions are black and white and you cant just say the recoverys are too long, as different sessions having different goals. The other reason i been taking a long recovery is that i am still only 6 weeks back from injury so my body aint ready to be stressed through long sessions with short recoverys so i had two choices do them slow with a short recovery or do them fast with a longish recovery, i choose the latter as i wanted to salvage a good track season,
fitzingtons 1k session had a long recovery because it was his first time attempting such a long session so therefore he needed a longer recovery then normal, next time he does it i am sure the recovery will be down to 3 mins, his coach also gave him this session because he is slightly underperforming in races so this session will give him the confidence to improve his 3k and 1500 pbs to times he is capable of.

Fitzington · 30-07-2009 01:13AM

P3fitz has it right.
My first time attempting a 1k session So i took a longer recovery. I could have ran the same times off 4 minute rec. But they were more comfortable at 5 minutes.My coach wanted me To be comfortable in the session, but no doubht It will only be 3 minutes recovery next time I attempt a 1k session.Thanks for the criticism and your opinions as I know I have alot to learn when it comes to sessions and races.,

p3-fitz · 30-07-2009 01:15AM

u also need to learn skipping a dvd with me and grego is bad news for our friendship :P

Fitzington · 30-07-2009 01:15AM

Okay today I done a 45 minute run The legs felt good.
I then done 6x50 meter strides to loosen out the legs.
I then done 20 minutes of stretching and core.

Fitzington · 30-07-2009 01:17AM

p3-fitz wrote: »

u also need to learn skipping a dvd with me and grego is bad news for our friendship :P

Haha true I owe you one lol, Il pay u and grego into the cinema next time. ha

Enjoying my running

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