One step at a time

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
|7|7:12p|Aerobic|Drizzly|2
09-07-10|3|8:06|Recovery|Dull but very warm|2
[EMAIL="|7|w/5@5:52p|GSK5"]|7|w/5@5:52p|GSK5[/EMAIL] Race|rain and wind|2
10-07-10|Rest||||2
11-07-10|||||2


GSK5 - 29:23 Unofficial

Better than Dromana so i am happy with that but could and should have been sub 29 if i really wanted it,but sadly i didnt,to happy to take it easy in parts and then could not be bothered to grind when i knew sub 29 was gone.
I am not really a grinder and i have to start if i want to ever get sub 27:30 ( a target down the line )

The weather was very bad driving up but like Cork wasn't that bad really when we got running.

I positioned myself 3 rows back from the front,as there was no chip timing i wanted every second i could get.
First mile off like a rocket....only 6/7 ahead of me and i knew i was going to fast...quick look at the watch showed 5:15p....wo...time to slow down,passed through mile 1 in 5:39...PB pace i thought...mile 2 was mostly sheltered and slowed the pace for that mile 5:50, but then we took a right and a stiff wind and a nice hill to climb ( the hill you come down on mile 10 of the dungarvan 10 )...i was bunched in at that point but tbh was content to slow a bit...mile 3 6:03,we took a left then which got rid of the wind but a few small rolling hills to encounter before a couple of downhill stretches to get to mile 4 in 5:55...so 1 to go and i was not prepared to push to hard,i knew another steady mile would get me sub 29:30 and i took that with a mile to go...there is a steady enough climb to take with about 0.8m left that lasts about 400/500m so that could kill you if you were borderline,but i just clipped away and with a few just ahead of me,never once thought of beating them...which is unlike me...i am a bit dissapointed with my mindset going into the race,only on the way home with SG ( who made his comeback tonight,just outside 35 mins...well done pal ) i was saying that if its not a target race for me or a chance at a PB is gone i tune out and am happy to clip home without pushing out the boundaries...next weeks 5k is a target race and i will be pushing there...no doubt in that.

http://connect.garmin.com/activity/39808056

As for gringo's thoughts earlier,the tired legs maybe were a slight factor but not to much i dont think,sub 29 was there tonight,i just chose not to push for it,i didnt even think about being tired until mile 3 and by then you have less than 12 mins to go....

I will do at least one more 5 miler this summer,maybe 2 and i will push for at least one of them.

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|6|2|3|2|18


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
|7|7:12p|Aerobic|Drizzly|2
09-07-10|3|8:06|Recovery|Dull but very warm|2
|7|w/5@5:52p|GSK5 Race|rain and wind|2
10-07-10|Rest||||2
11-07-10|5|7:08|Aerobic|Fantastic|2


Early morning run before work today,
I did the GSK route again with the birds at 6:45...and it was glorious.
First mile was slow...just under 8,but after that i clipped along...finishing under 36 mins and would have loved another 5.

Thats 49m for the week,my highest since Cork and best by far.
Two great sessions on mon and fri along with the faster paced aerobic runs...i am very happy with the week.
Really looking forward to next Sunday...

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|7|2|3|2|18


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9|49|

tisnotover wrote: »

put yourself 2/3 rows bk at most.

easier said than done,only thing putting me off is the journey home after.

village runner wrote: »

Take it you are working in dungarvan now. If it suits i will pick you up after work and have a little company on the way. Might even organise a shower in youghal on the way home. If i am doing it i will give you a shout.

grand job VR,let me know nearer the time

Date|Miles|Ave pace|Type|Weather|Days to Island 5k
12-07-10|8|w/4*1k@5:23p|Long Intervals|Rain|6
|5.3|7:56|Recovery|More Rain|6
13-07-10|||||5
14-07-10|||||4
15-07-10|||||3
16-07-10|||||2
17-07-10|||||1
18-07-10|||||Race Day


Got ou for my recovery run before dinner thankfully.
A 5.3m route that was a little different than usual to get a few hills in there,started off a bit fast but the last 3m were about 8:15p.....

Med long tomorrow,how ya fixed SG...12m around 7:30 pace.

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|7|4|3|2|20


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9|49|

Just realised that the race Sunday clashes with round 4 of the Open....
Not happy about that,Sunday at the Open is feet up on the couch day for me every year ( if i can get away with it,i usually pray for rain so we dont have to go anywhere )...ah well no hanging around after...home by 4 at the latest to get the last 2 hours

Date|Miles|Ave pace|Type|Weather|Days to Island 5k
12-07-10|Rest||||6
13-07-10|8|w/4*1k@5:23p|Long Intervals|Rain|5
|5.3|7:56|Recovery|More Rain|5
14-07-10|9|7:41|Aerobic|WINDY !|4
15-07-10|Rest||||3
16-07-10|5.3|7:27|Aerobic|Windy|2
17-07-10|||||1
18-07-10|||||Race Day


very tired today and only managed 5.3m...
Similar tomorrow and race Sunday.

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|9|4|3|2|22


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9|49|

Date|Miles|Ave pace|Type|Weather|Days to Island 5k
12-07-10|Rest||||6
13-07-10|8|w/4*1k@5:23p|Long Intervals|Rain|5
|5.3|7:56|Recovery|More Rain|5
14-07-10|9|7:41|Aerobic|WINDY !|4
15-07-10|Rest||||3
16-07-10|5.3|7:27|Aerobic|Windy|2
17-07-10|Rest||||1
[EMAIL="18-07-10|9.5|w/5k@5:41p|Race|Rain and Wind|Race"]18-07-10|9.5|w/5k@5:41p|Race|Rain and Wind|Race[/EMAIL] Day


Island 5k - 17:45 Unofficial

A dissapointing result in the end,i had this as a target race but the preperation the last couple of weeks has not been great and therefore i knew going into it that sub 17 was unlikely today,but i was willing to give it everything to find out how close i could get.

I did a nice warm up of 3m to the island with SG,nice and easy,got there in plenty of time,had a chat with a few other runners and got ready to go,did another 2/3k around the course just before the off with a few strides in there for good measure.

Off we went bang on time and quickly 9 runners were ahead of me and moving very well,slight drag to start and then down hill for a bit before we went into a little estate of solar powered houses on the island where we met our first u turn,all going well here and we headed out of the estate and down the first hill,this was fairly treacharous tbh,i was forced to slow going down here as i saw one person have a bad fall and heard of others when we finished...through mile 1 in 5:26...bang on pace...then up the first hill which is not so bad and i composed myself a bit for the second lap,careful not to blow up...tuned out a bit here and ended up with a 5:41 mile...still going well though and headed down the bad hill again on the second lap again cautiously and obviously losing time again...uphill again the 3rd u turn now and the final 2k and i though i was still going well only to see that i was going 6:10 pace...tuned out again here and tried to push the pace going down the last downhill before the last tough climb which absolutely killed me,i had nothing for this hill,what i needed here was to hear footsteps behind me to spur me on,but a look over the shoulder and nobody close enough to trouble me to the finish,got to the top of the hill and turned left then to a lovely finish,slightly downhill of about 300m and i legged it in..to little to late though and a frustrating race for me.


http://connect.garmin.com/activity/40870544



Positives to take though,i went through 3k in 10:20 ( 5:32p ) and was comfortable enough at that stage,the last 2k were a struggle...i make it 7:25 for the last 2k ( 5:58p)...tells its own tale.

Negatives for today were the conditions,its a tough course anyway with the hills but it was dangerous enough out there,a few bad falls from people and i was a bit nervous at times going around the uturns and down that big hill which was fairly wet.

All in all not happy with the time but on another day i would have been much closer to 17,but i still would not have nipped under it,i need another few weeks of intervals to get back to where i was and get under 17 mins...i will do it next year all going well.

I am leaning more to the Ballycotton 5m late august as my next target race....will have to consult my race calendar during the week to decide where i go from here.


Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|9|4|3|3|23


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9|49|37.1

Gringo78 wrote: »

Well done on the 5k....I know you're a bit put out by being so much off pace but I think a 5k needs a few attempts. I'm running one again tomorrow evening so I'll see if I've improved from 2 weeks ago.

Hate to point out the bleeding obvious but I think we're gas....we run a marathon, feel really comfortable and strong doing it cos we've endurance dripping out of us after having followed a program which avoided any type of VO2 or even anaerobic work. We then expect less than 6 weeks later to be sprint kings churning out a 5k time which by McMillan would be porportionally better than all our previous race times.....hilarious really. At least you waited 6 weeks to attempt it...4 weeks after the marathon i was attempting sub 17....and it was 2k into the race before I copped myself on I'll be happy with 17:45 tomorrow (17:44)

Was reading up on 5k training over the weekend and was interested in Frank Horwills approach which was that interval training specifically for 5k should have short recovery's because you get no recovery during the race. He recommends running the reps 800m-2000m in length, at 5k race pace or just under it (but not 3k pace) with a recovery jog of 1/8th the distance....that would be max recovery of 40-45sec after your 1k reps. He mentions that interval sessions specific for 5k race are usually run too fast and with too long recovery i.e 12x400 @ 3k pace with 400m jog recovery is wrong according to him.

It was my first proper 5k as last years was 4.6....but i do agree about the whole marathon thing and being unrealistic about shorter times so soon after....i just didnt have it for the last 2k...10:20 for the first 3 was good and i was feeling ok then,but crumbled during the two hills on the last 2k...pity, but understandable i suppose.
I will break that 17 mins though but will probably have to wait until next year.

Interesting about the interval work above,thats all new to me also.
All my short distance times came from tempos...i never did a proper interval session until 3 weeks ago...so i am hoping that as my mileage will be curtailed with the new arrival later this year,the introduction of intervals ( and core work at home ) will see me improve on those times in the same races next Spring.