Sub 3 in Berlin ??

village runner · 19-07-2009 06:35PM

Wednesday
6 miles am in gym
1 hours spinning bike

Thursday
30 on bike in gym.

Friday
38.11 in 10km in Piltown
Felt a little tired.
Halfway at 18.54 so faded a little. Went with a friend. He was carrying a phone and dropped it at water station. Messed me up a little. We Were in a grove together and with 2 miles to go we would have posted a time better than i did. After the last 2 horror races i ran i have to be happy.
Going to run the 10 mile in Ballynonty but not sure how i will run it yet. As i had an easy week two weeks ago i wont ease up. ~The 10 miler in the phoenix park is my peakrace. Time will tell.

Sat
5 miles in gym
30 min on bike

Sun
22 miles @ 7.55
Got a few lads to run with. 4 laps of 5 miles and a lad that came late parked nearly halfway around again. ~Went with the heart rate monitor. Mostly at 134 although it did go up to 141 in the last mile. Had it in my head to run 22 although i would have been happy with 20. Two long ones done and 4 to go.

Sosa · 19-07-2009 08:07PM

nothing shabby about 38:11,that would be a PB for me

village runner · 22-07-2009 07:51PM

Monday
7.5 miles @ 7.50. Very stiff at the start. Went to Tramore for the day with the family and went into the water to limber up the legs.
90 minutes easy spinning

Tuesday
Interval session. Oh i love em.
2 mile warm up.
5 x 1 mile tonight with 400 metres recovery. Found it alot harder than rest which is a good thing.
5.49
5.52
5.50
5.50
5.47

2 mile warm down.

Very happy with last mile especially.

Wednesday
8am 7 miles at 7.35
6pm 1 hours spinning

I have lost a few pounds. Down to 13st 7ibs. Still 8 ibs to go to start Berlin in under 13st to give me the best chance to break 3 i can.
I have noticed that the spinning has helped me losw weight. My body is well used to running miles.

village runner · 24-07-2009 07:36PM

Thursday
Had planned to do a Tempo but felt tired run down again. I am probaly doing too much. Done a 10km at marathon pace (6.51) and it was a struggle. Time to ease it off for a while.

Friday
Body crying out for a day off which i gladly gave it.

village runner · 26-07-2009 03:48PM

Sat
10.5 miles @ 8.13
30 min cycle

Sun
Planned to do a long one slow. Felt shattered/run down after 1 mile. Only done 10 miles. The pace was slowing down with each mile so i decided it was better off starting. Went to the gym 30 min cycle and core weight. Have the mouth ulcers again. So an easy week until they clear.

village runner · 29-07-2009 09:55PM

Monday
3 miles in gym
30 min cycle

Tuesday
8 miles @ 8.48

Wednesday
8 x 600m
5.30 pace with asimonov and another runner. Legs empty. Stopped after 8 as i didnt feel great and felt it would do more harm than good. Although disappointed I was glad i stopped.
Decided on a policy of no junk food 6 week. See how it goes. Also i want to stay of bread mon-fri. How hard can it be ???

village runner · 31-07-2009 09:08PM

Thursday
6 miles @ 7.55

Friday
13.5 miles @ 8.05
Legs still empty. Its decision time. The right thing is to take a few days off. Have been on empty the last ten days. No bread since monday to friday is still going strong. Also no rubbish since sunday. Thats a first for me. Granola bars are being eaten but biscuits, bread, cakes, brack are all my downfall.
When i do get 100% i feel i have improved. Time will tell.

village runner · 03-08-2009 07:06PM

Sat
3 miles in gym at 7.40 pace

1 hour weights etc with 20 min on bike.

Sunday
Off

Monday
20 miles @ 7.40 pace
Feel i am only a few days away from 100 per cent again. Back to doing some fast running.

asimonov · 03-08-2009 09:10PM

Good run, glad to see you're getting back to form.

christeb · 04-08-2009 08:15AM

village runner wrote: »

Sat

Monday
20 miles @ 7.40 pace

^^^ Very nice going!

Sosa · 04-08-2009 10:02AM

20m @ 7:40 Pace ......well done...how did you feel after that ?

village runner · 06-08-2009 06:35PM

Sosa wrote: »

20m @ 7:40 Pace ......well done...how did you feel after that ?

Wasnt feeling well lately. I ran the first 10 in 80 min. Then i had company for the 2nd 10 and ran it in 74 min so was happy to pik it up. Wasnt that bad to be honest. 3 long ones done. My rae is the 10 miler isn the phoenix park to break 61. Time will tell.

village runner · 06-08-2009 06:41PM

Tuesday
7 @ 8.20 with 40 min in the gym after it.

Wednesday
2 mile warm up
10km in 36.40 on the threadmill. Have lost weight in last weeks and was moving better. Have to produe it on the road though. 2 mile warm down.

Thursday
Easy 9 miles at 8 min mile pae that should have been shorter. In a new city and got lost.

Tomoorrow i must deide on interval or whatever but i might leave that till sat.

village runner · 06-08-2009 06:43PM

christeb wrote: »

^^^ Very nice going!

Cheers. Hope i feel as good after 20 in berlin.

village runner · 07-08-2009 05:42PM

4 x 1 mile intervals @ 6 min mile pace. Felt hard after wednesday and it was on a trail so i have to be happy. 2 milewarm up with a 3.5 mile warm down to make it 55 for hte week. So heading in the right diretion. After going choolate free for 10 days I had 2 hard days of it. What they say in the pringle ad is so true.

village runner · 10-08-2009 06:29PM

Sunday

10 miles @ 8 min miles. Felt like 6.30s. 3 hours sleep a day in croke park and home at 7.30. Doing it was tough. Both mentally and physically. Some days it feels terrible but it all makes you stronger. After 4 days going chocolate mad i have put up 3 ibs on the scales. Went to cinema friday night after dinner at 6pm i had a mcdonalds at 10pm and 9 euros worth of pick and mix at the cinema. When your good your great. I feel terrible the day after it so i might be getting sense.
When i dont eat rubbish i feel light and bouncy...........

village runner · 11-08-2009 10:23PM

Monday
8.5 very slow miles with two other lads

Tuesday
6am 8 miles at 8.15
7pm 33 miles on the bike at 16.5 mph. Havent been out often enough over the summer. After a bad few days the diet is back on track. For me my marathon time depends on my weight on the day. Hit 13st and 3 hours should be a 90% chance. Be at 14st and its 10%. In april in Rotterdan i was close to 13st 11ibs i reckon.

Sosa · 12-08-2009 09:45AM

Heard this before ( you may already know it ),but for every pound in weight you lose thats 2 seconds per mile.
So if your 14st,thats 28 seconds a mile slower than you capable of at 13st.

Food for thought ( pardon the pun )

What time did you do in Rotterdam ?

village runner · 13-08-2009 06:54PM

Sosa wrote: »

Heard this before ( you may already know it ),but for every pound in weight you lose thats 2 seconds per mile.
So if your 14st,thats 28 seconds a mile slower than you capable of at 13st.

Food for thought ( pardon the pun )

What time did you do in Rotterdam ?

3.04 in Rotterdam and had a virus on hte lead up to it. No excuses. Never heard of the exact times. That is very interesting. I could be in for quite an eventful 20th sept. Will let you know what i weigh the wednesday before i go.

village runner · 13-08-2009 06:58PM

Still no feeling great. Dentist today. Gum problems. These could be leading to the cold sores, ulcers.

Doesanyone know if antibiotics affect your performance ?

Wednesday
16.5 miles on the bike in one hr at 8pm
5.5 mile run at 7.45 per mile at 6am

Head out for an easy cycle later

Sosa · 13-08-2009 09:41PM

village runner wrote: »

3.04 in Rotterdam and had a virus on hte lead up to it. No excuses. Never heard of the exact times. That is very interesting. I could be in for quite an eventful 20th sept. Will let you know what i weigh the wednesday before i go.

The fella that told me that is a serious runner,he is aiming for sub 2:30 in New York later this year,so i would take his word for it.

Sept 20th wont be long coming around,i'll be doing the KK half that day,
I'm even amazed that i am 8 weeks into my own program,10 to go :eek:

wizwill · 14-08-2009 08:57AM

Sosa wrote: »

Heard this before ( you may already know it ),but for every pound in weight you lose thats 2 seconds per mile.

I have read 4-8 seconds per kilo, i guess its based on having to carry less and having trained harder to lose it. I was 87kg down to 76.3kg (this morning!) I have been hovering around 76kg for a while, i think the increased muscle in my legs is offsetting the fat i am losing at the moment. If you are around 13/14stone there is probably scope to lose a kilo or two before sept 20th which could make all the difference. Best of luck with it.

village runner · 14-08-2009 07:30PM

wizwill wrote: »

I have read 4-8 seconds per kilo, i guess its based on having to carry less and having trained harder to lose it. I was 87kg down to 76.3kg (this morning!) I have been hovering around 76kg for a while, i think the increased muscle in my legs is offsetting the fat i am losing at the moment. If you are around 13/14stone there is probably scope to lose a kilo or two before sept 20th which could make all the difference. Best of luck with it.

Cheers. Only time will tell. No point in having regrets. 13st 5 this am so get under 13st before Berlin is the aim.

village runner · 14-08-2009 07:31PM

Thursday
21 miles on the bike at 16mph. Prob a little quick for a beginner for it to be deemed easy. Nxt time out i will put on the heart rate monitor.

Friday

Body craving a day off.

village runner · 15-08-2009 06:45PM

1 mile warm up.
10 mile race pacing a lad. Went out to do sub 70. Done 69.35. Happy as it was a decent pace.

asimonov · 15-08-2009 08:34PM

village runner wrote: »

1 mile warm up.
10 mile race pacing a lad. Went out to do sub 70. Done 69.35. Happy as it was a decent pace.

Well done VR. Good run - just what the doctor ordered

Happy days for your sub 3:30 pacees they can rely on you to get the job done.

village runner · 16-08-2009 01:35PM

asimonov wrote: »

Well done VR. Good run - just what the doctor ordered Happy days for your sub 3:30 pacees they can rely on you to get the job done.

Thanks asimonov. Big responsibility to pace so its all on the day.
Sunday
Another day off. Have to get rid of this Gum infection.

village runner · 18-08-2009 09:21AM

Monday I took anther day off. At this crucial stage of my training its the last thing i wasnt to do but i have to get 100 per cent. With getting a tooth out tomorrow it might be another day gone. I know i have the work done so aint all doom and gloom but all i want isto get a fast 10 mile under my belt.

ike · 18-08-2009 11:25AM

The few days off won't do you any harm, probably the opposite. I took 2.5 weeks off and jumped straight back in.

village runner · 20-08-2009 12:05PM

ike wrote: »

The few days off won't do you any harm, probably the opposite. I took 2.5 weeks off and jumped straight back in.

I agree but i feel quilty when i do take it off.
Havent had a fast run in two weeks so i hope to do it tomorrow. Maybe a 10km on the threadmill or hard 10 mile somewhere but i find that hard if i dont have a lad pushing me.

Sub 3 in Berlin ??

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