I'm going to improve my 5 mile time

tisnotover · 27-07-2009 08:00PM

easy paced run after work at farm. nothing too serious,just a nice handy run.
hope to get either a tempo/interval session in tomorrow.

ran by hr, keeping it in 150->155 range.

Monday's Summary(27/07/09):
Distance: 5.37miles
Time: 43:42
Avg Pace: 8:09min/mile
Avg HR: 153

tisnotover · 28-07-2009 08:45PM

plan was for a 20min tempo run tonite@farm. pace was to be at a "hard tempo" according to plan, and aimed for 6:30->6.35 min/mile.

raining all day made ground real soft+tough going, more like cross-country conditions running around! Two other lads looked like they were at the same tempo lark so I wasn't the only mad one running around in the rain

Summary below:

Tuesday's Summary(28/07/09):
Total Distance: 6.94miles included:
15min warmup - easy pace
20mins tempo pace (averaged 6:31 min/mile, avHR 173)
15min warmdown - easy pace

Finding it easier to keep pace now on these runs, conditions weren't great underfoot but a good workout for legs...

Gringo78 · 29-07-2009 02:16PM

tisnotover wrote: »

Finding it easier to keep pace now on these runs, conditions weren't great underfoot but a good workout for legs...

Good session, tis those tough miles in the rain that stand to you later in the last few miles of a race

tisnotover · 29-07-2009 08:20PM

easy paced run after work at farm.
fair stormy out for a while with thunder+lightning, but it passed+I got a nice run in. tomorrow is a rest day. 1k intervals then on Friday.Heading to London for weekend.

Wednesday's Summary(29/07/09):
Distance: 5.35miles
Time: 42:34
Avg Pace: 7:57min/mile
Avg HR: 153

tisnotover · 31-07-2009 11:39AM

Have the day off work today, group of us heading to london for weekend, taking in the pre-season tournament at emirates...

I couldn't have picked a worse morning to do 1k intervals. The fields out at the farm were pretty wet+it was pissing it out with a strong wind blowing the rain into me for ~300m each lap!

Plan was for 10min warm-up, then 5*1k @ 6:15min/mile pace (~3:55min/km), with 2min active (jog) recovery between repeats. Finally 10min warmdown. All this setup in garmin and off we went

Summary of 1k time splits and HR in brackets:

Int Time (HR)
3:55 (172)
3:56 (176)
3:57 (176)
3:55 (175)
3:58 (177)

Overall average: 3:56 (175)

This was really tough today from the off.And I was wondering even after 1st interval could I keep it going.Two weeks ago I ran 8*0.5mile in completely different conditions+it felt much easier.This morning was really hard.
To be honest, I prob should have stepped back another 5/10seconds off interval pace to take into account the conditions. I'll know better next time!!

Friday's Summary(31/07/09):
Total Distance: 7.05miles
Time: 51:18
Avg Pace: 7:17min/mile
Avg HR: 163

Gringo78 · 31-07-2009 03:44PM

tisnotover wrote: »

To be honest, I prob should have stepped back another 5/10seconds off interval pace to take into account the conditions. I'll know better next time!!

Ah you were right not to step back the pace....even though you didn't hit the target time you wouldn't have hit the times you did if you had mentally stopped aiming for 3:55 before you started. Good session there....are you noticing it becoming easier to hit the 6:15 pace? Are you going to hit 8x0.5miles as the next interval session or the 2 mile, 2x1mile 2x0.5 mile session....i found that one the toughest by far of all the ones of done (and its up on my program again next monday!!)

tisnotover · 02-08-2009 06:56PM

Had a bit of a mad weekend in London there, 5 of us went over to see a few matches yesterday.

Got a 4.5mile run in this evening (needed to sweat all that Stella out of my system) + def feel in better of it now. Wet+Windy, unchanged really from my run at farm on Friday. Left the heart rate monitor at home (prob best not to luck at it after wknd

)

Can't believe its August already the summer is gone!

Sunday's Summary(02/08/09):
Total Distance: 4.5miles
Time: 35:38
Avg Pace: 7:55min/mile
Avg HR: n/a

Week 8 summary is below. No long run this week. Last couple of weeks have been broken up a bit with work+hols. But still have kept tempo+interval work going. Things will be back to normal this week+also will do a 5k race on wednesday.

Week 8 Mileage Summary:
Mon: 5.37miles
Tues: 6.94miles (incl. 20min fast tempo run)
Wed: 5.35 miles
Thurs: 0 miles (REST)
Fri: 7.05 miles (5*1k intervals)
Sat: 0 miles (LONDON)
Sun: 4.5 miles

TOTAL: 29.2 miles

tisnotover · 02-08-2009 07:00PM

Gringo78 wrote: »

Ah you were right not to step back the pace....even though you didn't hit the target time you wouldn't have hit the times you did if you had mentally stopped aiming for 3:55 before you started. Good session there....are you noticing it becoming easier to hit the 6:15 pace? Are you going to hit 8x0.5miles as the next interval session or the 2 mile, 2x1mile 2x0.5 mile session....i found that one the toughest by far of all the ones of done (and its up on my program again next monday!!)

The 6:15pace wasn't that comfortable at all on Friday but i'm excusing it because of the wind/rain. I did 8*0.5mile two weeks ago + that was fine though.

I'm a bit afraid of that 2mile->2*1mile->2*0.5mile session to be honest, as there is a big jump in the interval distance. I've gone 8*800m to 5*1km now, + I think I mite do 4*1200m next time round, then 6*1k after.

Best of luck with that workout tomorrow

tisnotover · 03-08-2009 12:44PM

Was in two minds about doing a tempo run this morning, said I'd decide after warm-up. After 10min, still not feeling great, but a guy from st.finbarrs joined in running with me, first time this has happened at farm+ I was glad of company!
Ran 20mins with him at 7:15min/mile before he headed home (i'd say he was running an hour at that pace before he met me).
Was feeling fine then+said i'd push on for 20mins at 6:45min/mile, followed by an easy paced 10min warm-down.

A strange type of run+not really to the Ryan Hall half training plan, but really wasn't upto doing a 5/6mile run at 6:45min/mile today.
Was glad of company+good to have a chat, mainly talked about joining a running club with him.Seemed to have worked for him, as he ran under 29mins for 5miles last week.Maybe its about time I didto try it out at least...

Monday's Summary(03/08/09):
Total Distance: 8.32miles included:
10min warmup - easy pace
40min @ 7:01min/mile (1st 20: 7:15, 2nd 20: 6:45)
10min warmdown - easy pace

tisnotover · 04-08-2009 10:13AM

Was looking over running stats in SportTracks yesterday, + said i'd add a table to this log. Table below shows monthly mileage totals and number of days run each month (I will update this at the end of each month)

Year 2009|Jan|Feb|March|April|May|June|July|Aug|Sep|Oct|Nov|Dec|TOTAL
Number of miles run|26|47|42|71|59|127|160|-|-|-|-|-|532
Number of days run|4|6|8|12|9|18|22|-|-|-|-|-|79

I started this log in June, and since then my training has been much more consistent. Looking at mileage, June+July account for more than half my total mileage for year!

Lets keep this going says I....

another world · 04-08-2009 12:41PM

tisnotover wrote: »

Was looking over running stats in SportTracks yesterday, + said i'd add a table to this log. Table below shows monthly mileage totals and number of days run each month (I will update this at the end of each month)

Year 2009|Jan|Feb|March|April|May|June|July|Aug|Sep|Oct|Nov|Dec|TOTAL
Number of miles run|26|47|42|71|59|127|160|-|-|-|-|-|532
Number of days run|4|6|8|12|9|18|22|-|-|-|-|-|79

I started this log in June, and since then my training has been much more consistent. Looking at mileage, June+July account for more than half my total mileage for year!

Lets keep this going says I....

Nice going over the last few months. Goes to show that the increase in mileage alone has probably been the reason for your 5 mile PB.

What´s your plan for the rest of the year? I plan on taking one full month very easy (prob November) to reboot a bit and get ready for next year.

tisnotover · 04-08-2009 01:03PM

another world wrote: »

Nice going over the last few months. Goes to show that the increase in mileage alone has probably been the reason for your 5 mile PB.

What´s your plan for the rest of the year? I plan on taking one full month very easy (prob November) to reboot a bit and get ready for next year.

Have the half marathon in September (main goal at moment) + then a 15mile race in 1st week of October, so will prob have high mileage months to then. But like you will prob take a break for 3/4 weeks, whether thats a full break yet, I'm not sure, at very least will cut down #runs to ~3easy runs/week.

How're you now after the half? Have you pencilled in any more races for next while?

another world · 04-08-2009 01:36PM

tisnotover wrote: »

Have the half marathon in September (main goal at moment) + then a 15mile race in 1st week of October, so will prob have high mileage months to then. But like you will prob take a break for 3/4 weeks, whether thats a full break yet, I'm not sure, at very least will cut down #runs to ~3easy runs/week.

How're you now after the half? Have you pencilled in any more races for next while?

Yeah, my break will be similar. Maybe down to 30/35km per week. Tergat mentioned something about it being important to keep something going atleast.

Very tight now after the race. I could barely walk down the stairs this morning :eek: but I have managed two runs since the race. I probably only have two more races this year. Half-marathon 20/9 and then another one in October at some stage. After that there are very few races over here. I´d love to run a 5 or 10k race but I don´t see any about...

tisnotover · 04-08-2009 08:47PM

Easy paced run after work. Have one eye on 5k race tomorrow nite, getting nervous about it now but thats a good sign, haven't raced since GSK 5 mile last month.

Will be a tough race, have only done one other 5k race this year, on pretty much same hilly course and ran 19:48 in that back in May.

I should be able to better that time tomorrow, but I think going sub 19:00 is out of question on this course. If I get in around 19:15 i'd be delighted...

Tuesday's Summary(04/08/09):
Total Distance: 5.3miles
Time: 42:30
Avg Pace: 8:02min/mile
Avg HR: 155

tisnotover · 05-08-2009 09:42PM

Ran a new PB tonite in the Novartis 5k. On my watch i've clocked it at 18:59 (please don't be rounded up on results

)Last year I ran this race in ~ 20:12, so big improvement and in May, I ran 19:48 on more or less the same course (starts/ends different points).Met Gringo78 before start + went out on warm-up to scout out a bit of course, especially how long the hills were at end! Great to meet up with another boards.ie poster + turns out he knows some of my cousins...its a small world!

Great to talk about half training with him. we're both training for half marathon on same schedule but with different training paces.
Gringo78 also ran a PB tonite, which is some going as he had a tough interval session yesterday as well!

Mile splits and av-hr in brackets below:

Mile 1: 5:54 (174)
Mile 2: 6:24 (185)
Mile 3: 6:08 (187)
0.1mile: 33s (191)
Was really aiming for 19:15 tonite, but said I'd go out fast to get some time in bank for the hills+drags on 2nd mile. 2nd mile wasn't as bad as I remembered,+av race pace was still on for sub 19:15, so in my head I said feck it, only 6mins more running now.
3rd mile was ok to start, some downhill parts, before hitting the nasty climb at end of 3rd mile which continues to finish. on hill could see myself losing time, but sub 19:00 was still possible so I started picking legs up to get up the hill to finish.managed to pass a good few lads on hill as well. 18:59on clock as I passed under it. didn't think I'd get that time on this course...delighted!

Wednesday's Summary(05/08/09):
Total Distance: 5.8miles (5k race + warm-up/down)
Race Time: 18:59
Avg Pace: 6:07min/mile
Avg HR: 182

asimonov · 05-08-2009 09:46PM

great stuff TNO, payback for the hard sessions and increased mileage.

showry · 05-08-2009 09:48PM

brilliant running, congrats

Gringo78 · 05-08-2009 09:51PM

tisnotover wrote: »

Ran a new PB tonite in the Novartis 5k.

Well done, great running. Show's the training plan is working and the mileage paying off (and its early days)! You might have to revise your training paces and HM target now for the remainder of the plan.

another world · 06-08-2009 02:22AM

Excellent stuff. Congrats on the PB!

Gringo78 · 06-08-2009 03:53PM

tisnotover wrote: »

Ran a new PB tonite in the Novartis 5k. On my watch i've clocked it at 18:59 (please don't be rounded up on results )

results are up on website....they disagree with your watches 18:59 but I wouldn't complain too much about the 18:58 they have given you instead...

tisnotover · 06-08-2009 04:00PM

Gringo78 wrote: »

results are up on website....they disagree with your watches 18:59 but I wouldn't complain too much about the 18:58 they have given you instead...

Nice one, i'll def take that

Mark Hanrahan had some win, 14:38, over a minute ahead of 2nd place!

eliwallach · 06-08-2009 04:03PM

tisnotover wrote: »

Mark Hanrahan had some win, 14:38, !

I saw that!!
What a performance! (along with yours & Gringo's of course...:rolleyes:)

Gringo78 · 06-08-2009 04:19PM

eliwallach wrote: »

What a performance! (along with yours & Gringo's of course...:rolleyes:)

Considering he must have been running completely on his own the whole race thats a fair time....and so soon after his performance at NC's on Sunday

tisnotover · 06-08-2009 09:36PM

Gringo78 wrote: »

Well done, great running. Show's the training plan is working and the mileage paying off (and its early days)! You might have to revise your training paces and HM target now for the remainder of the plan.

Rest day today, so plenty of time to think about this one!

Off 18:58 last nite, mcmillan predicts 31:26 for 5miles which I pretty much ran 4weeks ago in GSK 5 (31:23). It also "predicts" a 66min 10mile and a 1:27:40 13.1mile...I knew I shouldn't have looked at this

I will modify training paces for intervals/temp now though to align with current 5k/5mile times. also intervals are to be done for last 3weeks of plan at 5k pace.
Think for next few weeks the longer tempo intervals are key as well...

Sosa · 06-08-2009 09:53PM

Well done on the sub 19,that mcmillan calculator is addictive...i had to stop looking at it,its accurate up to half marathon,after that it gets ridiculous

tisnotover · 09-08-2009 02:02PM

Summary of training for last few days below:

Friday's Summary(07/08/09):
Total Distance: 5.77miles
Time: 47:00
Avg Pace: 8:09min/mile
Avg HR: 153

Saturday's Summary(08/08/09):
Total Distance: 13.26miles
Time: 1:49:34
Avg Pace: 8:16min/mile
Avg HR: 154

Was out with gang from work on fri nite but still managed to get up early on sat and get a good 13mile run in. Ran with a guy from work, think we both sobered up after 6miles, just as well, as thats where the hill in Monkstown kicks in, all 1.5miles of it!
Felt really good though to get this in, and much easier to do these long runs when you've company.
Will repeat this run prob next week and mite step it upto 15miles the week after.

No running today, but went to gym this morning and did about 30mins on some weights. Will try to get down there a couple of times each week for next while.

Only 5weeks to go now till Cork half marathon !!

Week 9 Mileage Summary:
Mon: 8.32miles (incl tempo)
Tues: 5.3miles
Wed: 5.8miles (included Novartis 5k in 18:58

)
Thurs: 0 miles (REST)
Fri: 5.77 miles
Sat: 13.26miles
Sun: 0 miles (no running, but weights in gym)

TOTAL: 38.4 miles

tisnotover · 10-08-2009 08:45PM

Went to farm for the usual easy paced trot around. No wind, made it really warm+humid out, but hr was ok, which is a good sign.

Arms+legs were a bit sore after gym session yesterday, shows that there's def work to do there! tomorrow will get a tempo run in hopefully and intervals on thursday (not looking forward to that one this week!)

Monday's Summary(10/08/09):
Total Distance: 5.93miles
Time: 47:12
Avg Pace: 7:57min/mile
Avg HR: 152

aero2k · 10-08-2009 08:56PM

Hi TNO,

Congrats on the PB - wonderful improvement since May.

tisnotover · 12-08-2009 07:51AM

Plan called for a 30min tempo run at 6:30 -> 6:35 pace today. Maybe it was a combination of the heat and my heavy legs, but it did not happen for me!

I managed 20mins at 6:36min/mile average, before I cut my losses, as I could see the average pace climbing. Tempo runs are meant to be run comfortably hard, but this did not feel like that.My heart rate was very high after 5mins, near where it normally is in a race.

This pace should have felt ok, considering I ran 6:06min/mile in a 5k race last week.And looking at my log, from two weeks ago, I did the same 20min tempo run at 6:31min/mile. The avhr was 172 then, it was 178 today!

As the Portishead song goes "We Carry On...." but gonna take a rest day today though+back into training tomorrow.

Tuesday's Summary(11/08/09):
Total Distance: 5.65miles included:
10min warmup - easy pace
20mins tempo pace (averaged 6:36 min/mile, avHR 178)
10min warmdown - easy pace

another world · 12-08-2009 09:03PM

tisnotover wrote: »

Plan called for a 30min tempo run at 6:30 -> 6:35 pace today. Maybe it was a combination of the heat and my heavy legs, but it did not happen for me!

I managed 20mins at 6:36min/mile average, before I cut my losses, as I could see the average pace climbing. Tempo runs are meant to be run comfortably hard, but this did not feel like that.My heart rate was very high after 5mins, near where it normally is in a race.

This pace should have felt ok, considering I ran 6:06min/mile in a 5k race last week.And looking at my log, from two weeks ago, I did the same 20min tempo run at 6:31min/mile. The avhr was 172 then, it was 178 today!

As the Portishead song goes "We Carry On...." but gonna take a rest day today though+back into training tomorrow.

Tuesday's Summary(11/08/09):
Total Distance: 5.65miles included:
10min warmup - easy pace
20mins tempo pace (averaged 6:36 min/mile, avHR 178)
10min warmdown - easy pace

You probably still have a bit of the race in your legs and, on top of that you did pretty good mileage last week so it´s probably to be expected.

I was reading on runnersworld.com about taking every fourth or fifth week easy i.e. reducing intesity and distance but still keeping going with something, they say you come back the week after feeling great. Might be worth a go. TBH I don´t know where I´d squeeze it in at the moment.

I'm going to improve my 5 mile time

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