I AMsterdam 2010

seanynova · 13-08-2010 06:21PM

T runner wrote: »

Good run well done. Know the feeling of the last few miles there well. Nice one to have in the bag.

good to have in the bag but a big contrast to the previous weeks 18miler, felt fine the whole way through that run..... but i guess the few days preceeding the 20miler were a good enough excuse to have a poor finish...should help leg strenght anyway for the forcoming long runs

seanynova · 13-08-2010 06:28PM

fri 13th 12.31m Easy/Tempo, 1:27:56mins @7:08m/m avHR166 19degs

2m Easy + 4x (1m Tempo, 1min rest) + 5min Easy + 3x (1m Tempo, 1min rest) + 2m Easy
splits below:

2m Easy: 7:49m/m

4x 1m Tempo Splits:
6:26/6:24/6:21/6:19

5mins Easy 8:10m/m

3x 1m Tempo Splits:
6:25/6:17/6:14

2m Easy 7:54m/m

very happy with this session, was supposed to do it last week but was sick....jogged the recoveries also 10:00m/m ish.

happy out and have more confidence going into next weeks PMP run

total weekly mileage: 48.31m

tisnotover · 13-08-2010 07:17PM

savage session, well done !

seanynova · 14-08-2010 07:14PM

sat 14th, 5.8m Easy/Recovery, 47:28mins @8:11m/m avHR153 23degs

ran this nice and slow, legs a bit tired after a log week....was very humid also and had trouble keeping the HR down...
did 3x 30sec strides near the end as i have a day off tomorrow.

total weekly mileage: 54m

seanynova · 15-08-2010 03:09PM

sun 15th, rest day today.

Week 7 is to go something like this:

mon: 17m Easy/PMP
tues: 5m Easy
wed: 13m Easy
thurs: 9m Easy
fri: 13m Easy/Tempo
sat: Rest
sun: 6m Easy

Total weekly mileage: 63m

smmoore79 · 15-08-2010 04:58PM

well done, youre ticking along nicely. Already up to 20 and a few tempo's thrown in, you'll be in good shape come the marathon! Im only at 16 but that should be rectified in the coming weeks :rolleyes:

T runner · 15-08-2010 10:41PM

seanynova wrote: »

fri 13th 12.31m Easy/Tempo, 1:27:56mins @7:08m/m avHR166 19degs

2m Easy + 4x (1m Tempo, 1min rest) + 5min Easy + 3x (1m Tempo, 1min rest) + 2m Easy
splits below:

2m Easy: 7:49m/m

4x 1m Tempo Splits:
6:26/6:24/6:21/6:19

5mins Easy 8:10m/m

3x 1m Tempo Splits:
6:25/6:17/6:14

2m Easy 7:54m/m

very happy with this session, was supposed to do it last week but was sick....jogged the recoveries also 10:00m/m ish.

happy out and have more confidence going into next weeks PMP run

total weekly mileage: 48.31m

Great session well done. You have got through youre set back in very good shape. Hope you enjoyed the rest day.

seanynova · 16-08-2010 12:55PM

mon 16th, 11.05m, 1:19:11mins @7:10m/m avHR165 20degs 100% hum!!

2m Easy + 8m PMP + 1m Easy

PMP split:
6:53m/m avHR170

was supposed to do 17m with 12 or 13 at PMP, however i knew early on that this wasnt going to happen, HR was up over 170 after 1mile of PMP and it rose up to over 175bmp for the next 3 or 4 PMP....
pulled up after 4.5 or 5miles at PMP, as the HR was too high. on my run back home, which was about 3 miles back i stopped another 2 times but because i was running into a very strong wind and the av pace was dropping down to 6:54m/m.
after i completed 8m PMP i was going to do another 4m easy to keep the mileage up but the thunder storm that was forcast was threatning to break and as i was near home i called it a day.

this session was another kick in the stones!!!

not sure what the reason for this is, is it that im up at 6am trying to beat the heat? is it that i didnt eat before the run? is it that the climate is too hard to keep pace in? anyway, no more of those excuses as ill be home next week...

might do another 6m this evening to keep the mileage up!

total weekly mileage: 11m

theboyblunder · 16-08-2010 01:48PM

seanynova wrote: »

mon 16th, 11.05m, 1:19:11mins @7:10m/m avHR165 20degs 100% hum!!

2m Easy + 8m PMP + 1m Easy

PMP split:
6:53m/m avHR170

was supposed to do 17m with 12 or 13 at PMP, however i knew early on that this wasnt going to happen, HR was up over 170 after 1mile of PMP and it rose up to over 175bmp for the next 3 or 4 PMP....
pulled up after 4.5 or 5miles at PMP, as the HR was too high. on my run back home, which was about 3 miles back i stopped another 2 times but because i was running into a very strong wind and the av pace was dropping down to 6:54m/m.
after i completed 8m PMP i was going to do another 4m easy to keep the mileage up but the thunder storm that was forcast was threatning to break and as i was near home i called it a day.

this session was another kick in the stones!!!

not sure what the reason for this is, is it that im up at 6am trying to beat the heat? is it that i didnt eat before the run? is it that the climate is too hard to keep pace in? anyway, no more of those excuses as ill be home next week...

might do another 6m this evening to keep the mileage up!

total weekly mileage: 11m

heat and humidity are a killer on long runs. Im a sub 3 wannabe like yourself. It was 20C here yesterday and humid (scorcher for us) and I suffered on the LSR - 17 with 5 @ PMP felt awful (barely finished) where ive come through 20 with 14 @ PMP just a few weeks previously. I can only imagine what running in 100% humidity is like.

Dont worry - the odd session where things dont go to plan are all part and parcel of marathon running IMO - if it wasnt, everyone would be at this sub-3 lark! You had a great session on friday anyway.

id make sure you dont bonk on LSRs, if you need to get up at 6 and there is no time for breakfast id bring gels or sweets or something. Glycogen starts to run out between 70-90 mins of running so you cant expect to be doing 17 with 12-13 @ PMP on empty I reckon. You'll like the weather back home - should be interesting to see how you get on training-wise....

good luck

seanynova · 16-08-2010 06:14PM

theboyblunder wrote: »

heat and humidity are a killer on long runs. Im a sub 3 wannabe like yourself. It was 20C here yesterday and humid (scorcher for us) and I suffered on the LSR - 17 with 5 @ PMP felt awful (barely finished) where ive come through 20 with 14 @ PMP just a few weeks previously. I can only imagine what running in 100% humidity is like.

Dont worry - the odd session where things dont go to plan are all part and parcel of marathon running IMO - if it wasnt, everyone would be at this sub-3 lark! You had a great session on friday anyway.

id make sure you dont bonk on LSRs, if you need to get up at 6 and there is no time for breakfast id bring gels or sweets or something. Glycogen starts to run out between 70-90 mins of running so you cant expect to be doing 17 with 12-13 @ PMP on empty I reckon. You'll like the weather back home - should be interesting to see how you get on training-wise....

good luck

im not ever sure what 100% humidity is anyway! i mean, doesnt it have to be raining for that to happen? but basiclly it was very very humid i guess
here is a link to the weather report:
http://www.theweathernetwork.com/index.php?product=obs24h&placecode=caqc0610&ref=qlink_obs_last24

ive had a few session where that went belly up now so im starting to get worried, and now that im going home next week...ill have no excuses anymore! if a run goes bad, ill just have to assume im not as fit as i think or want to be...sure we will see...

seanynova · 17-08-2010 03:00PM

Tues 17th, 18m Easy/PMP, 2:17:31mins @7:38m/m avHR164 20-23degs

2m Easy + 4m PMP + 12m Easy
PMP @ 6:55m/m

After failing miserably yesterday, I decided to give the PMP session another go....
started out with 2miles @ 7:54m/m ave, then did 4m @ 6:55m/m avHR 170, maxHR176(towards the end of the 4miles) but nature called and had to stop, in a way the timing was good coz I wouldn’t have gone much further at that rate...I had decided to reduce the pace to LSR pace and plod on to around 16-18miles total so as not to completely waste the run.
After another 6miles (12m total) avHR 168-169, I stopped at the shop to get a powerade, which really helped cool me down and give me much needed water/sugar! This seemed to keep the HR down, well, in the low 160s anyway, again after a further 2.5-3miles is toped for about a minute to drink the remainder of the powerade before making my way home.
With 2miles to go I upped to pace to 6:20m/m for about a min or 2, was thinking I’d do a mile at that pace but it wasn’t happening, and reduced again to finish.

Although I failed on the PMP miles again!!!, the last 12 LSR miles were done at around the 7:45m/m mark which was good and i kept good form all the way through.

All I can do now is easy/recovery runs the next 2 days to rest for the big tempo session on Friday!

Total weekly mileage: 29m

seanynova · 18-08-2010 02:18PM

wed 18th, 11m Easy/Recovery, 1:34:43mins @ 8:34m/m avHR144 21degs

prob shouldnt have ran so far but im keen to keep the mileage up, HR was low which is a good sign but it would want to be low when running 8:34m/m! was really tired doing this but concentrated on good form all the same, will do 6m recovery tomorrow.

total weekly mileage: 40m

seanynova · 19-08-2010 03:06PM

thurs 19th, 6m, 52:48mins @8:48m/m avHR141 20degs

again, a nice easy recovery paced run with HR nice and low, all in anticipation of tomorrow tempo session...
all my Q2 tempos sessions so far have been "x" by 12min, "x" by 6min or "x" by 1m intervals, but tomorrows tempo session consists of 20min intervals....not sure how ill cope with these but ill be taking the HR off screen and driving on with it, sh*t or bust ill get through em done....even if they are more like vO2 max intervals HR wise

what better way to end my canadian summer of running!

total weekly mileage: 46m

seanynova · 20-08-2010 01:38PM

fri 20th, 11.39m, 1:22:18mins @7:13m/m avHR163 15degs

2m Easy + 20min Tempo + 10min Easy + 20min Tempo + 2m Easy

2m Easy @8:02m/m
20min Tempo @6:17 avHR175
10min Easy @10:03m/m (incl 2x1min walk)
20min Tempo @6:11m/m avHR174
2m Easy @8:04m/m

very happy with this session, although the 10min easy/recovery could have gone a little quicker, but i did walk 2mins of it....was a slight head wind on the way out which was behind me coming back...so maybe explains the splits....
temp was only 15degs so it was a lovely morning for a run, last run on Canadian soil this year...and with all my complaining about the heat, for the last 2 weeks i have been fortunate enough to have been able to jump straight into the pool after my runs, nice and refreshing!!!! ill miss that....

total weekly mileage: 57m

smmoore79 · 20-08-2010 02:30PM

seanynova wrote: »

fri 20th, 11.39m, 1:22:18mins @7:13m/m avHR163 15degs

2m Easy + 20min Tempo + 10min Easy + 20min Tempo + 2m Easy
2m Easy @8:02m/m

20min Tempo @6:17 avHR175

10min Easy @10:03m/m (incl 2x1min walk)

20min Tempo @6:11m/m avHR174

2m Easy @8:04m/m

very happy with this session, although the 10min easy/recovery could have gone a little quicker, but i did walk 2mins of it....was a slight head wind on the way out which was behind me coming back...so maybe explains the splits....
temp was only 15degs so it was a lovely morning for a run, last run on Canadian soil this year...and with all my complaining about the heat, for the last 2 weeks i have been fortunate enough to have been able to jump straight into the pool after my runs, nice and refreshing!!!! ill miss that....

total weekly mileage: 57m

Good tempo, well done! It'll be a change for ya not running on Canadian soil.

tisnotover · 20-08-2010 06:38PM

very nice session, well done! a lot of us seem to be doing tempo runs at moment !

Speedy44 · 20-08-2010 06:40PM

tisnotover wrote: »

very nice session, well done! a lot of us seem to be doing tempo runs at moment !

+1, I forecast pb's all around

seanynova · 20-08-2010 07:26PM

Good tempo, well done! It'll be a change for ya not running on Canadian soil.

ya, but it might have cost me too much already in training....have been consistnt but have had a few weather concerns throughout, having to get up extra early etc....looking forward to training at home

very nice session, well done! a lot of us seem to be doing tempo runs at moment !

thats all i have with regards mid week session till the marathon, Easy/PMP/Tempo LSRs at the weekend! wouldnt mind getting in another vO2max session though...

+1, I forecast pb's all around

i hope your right.... i should get my marathon PB but maybe not my goal time though!!!

cheers for the input anyway...

seanynova · 22-08-2010 07:06PM

sat 21st, had a rest day

sun 22nd, 6.05m, 47:57mins @7:55m/m avHR159

went out today before the match and did an easy 6miler but included 2 hills, one was 140ft, the other was 50-60feet high, did these twice on my out and back route....

total weekly mileage: 63m

Week 8

this is going to be a weird week as im changing the structure of my weekly layout, need to get my LSRs back onto a sunday, next week will be more formal.

mon: 22m Easy
tues: 5m Easy
wed: 5m Easy + Strides
thurs: 12m Easy/Tempo
fri: 5m Easy + Strides
sat: Rest
sun: 21m Easy/Tempo

Total proposed weekly mileage: 70m

seanynova · 23-08-2010 01:15PM

mon 23rd, 22m, 2:50:45mins @7:45m/m avHR163 18degs ish

ran this with relative ease, but my HR of 163 would say different! a high HR is the story of my running life it would seam!!!
didnt get much sleap last night, still on canadain time, last i checked the clock it was 2:25am last night and was up at 8:30 this morning, had a small breakfast but didnt get to run until 11ish...anyway enough waffle, a good LSR under the belt.

total weekly mileage: 22m

seanynova · 24-08-2010 12:23PM

tues 24th, 5m Recovery, 40:15mins @8:03m/m avHR149 18degs ish

nice recovery run today, got to try out my new shoes also, adidas adizero mana's, nice job!
decided to do ballycotton 5 on thursday as a tempo run, will try out the shoes at pace there.

total weekly mileage: 27m

seanynova · 25-08-2010 11:58AM

wed 25th, 6m Easy, 45:27mins @7:34m/m avHR155 14degs? + raining for last mile

another easy paced run but included 8x30sec strides, which brought down the pace and increased the HR.

looking forward to tomorrows tempo session now, will be a hard one as its 5m solid tempo(longest tempo split ever i think?, but part of a race which might make it easier) then 3x6mins tempo, 30sec rest...so a total of almost 8m tempo running!!

total weekly mileage: 33m

seanynova · 26-08-2010 09:11PM

thurs 26th, 10.67m, 1:16:23mins @7:09m/m avHR169
(+1m warm up also)

5m Tempo Split(avHR):
6:12m/m(177)
(results say 6:14m/m for 5m)

3x6min Tempo Split(avHR):
6:05(176)/6:10(178)/6:26(177)

did this as part of ballycotton 5, good tempo session, felt comfortable and could have gone on for 10m id say at 6:12m/m....good feeling! although i was passed a few times on the home straight...i stuck to my task!!! after the 5m met up with TNO and Sosa, good to meet ye lads, well done tonight again!
after meeting the lads, i did another 5m loop before it got dark, this consisted of 3x6min tempo with 30sec recoveries and a warm down.

(should point out also on the last 6min tempo split, i was going fine until i came to a short but steep uphill in which i almost ground to a hault!!)

total weekly mileage: 45m

village runner · 26-08-2010 09:27PM

Very good tipping. Why werent you not tempted ??? I was suprised after 50 yds you didnt have a go. How did the boys get on ??

seanynova · 26-08-2010 09:38PM

village runner wrote: »

Very good tipping. Why werent you not tempted ??? I was suprised after 50 yds you didnt have a go. How did the boys get on ??

actually cant remember how TNO got on, but Sosa went sub29....not sure it was 28:30 but sub29 anyway like....

i remember on mile 1 the garmin was beeping at me "slow down"!!

i was happy to run at tempo, im all about training for the marathon now, but will race a half marathon in a few weeks alright for an idea of where im at.

the finish straight was a pain alright but, i had to do another 5miles so had to be done.....maybe i should have finished strong though just for the banter....ah well...

village runner · 26-08-2010 09:42PM

seanynova wrote: »

actually cant remember how TNO got on, but Sosa went sub29....not sure it was 28:30 but sub29 anyway like....

i remember on mile 1 the garmin was beeping at me "slow down"!! i was happy to run at tempo, im all about training for the marathon now, but will race a half marathon in a few weeks alright for an idea of where im at.

the finish straight was a pain alright but, i had to do another 5miles so had to be done.....maybe i should have finished strong though just for the banter....ah well...

A tempo is a tempo but a race would have gaged a time you could run in hte half. I went to jog one race and I raced it. Had ran twice in 3 days and was empty. Lads beat me that shouldnt and it hurt.;)

seanynova · 26-08-2010 09:50PM

village runner wrote: »

A tempo is a tempo but a race would have gaged a time you could run in hte half. I went to jog one race and I raced it. Had ran twice in 3 days and was empty. Lads beat me that shouldnt and it hurt.;)

i see what your saying, and i was thinking about it before the start but i just thought a 5m race wouldnt stand to me as much as an 8m tempo run....and, im feeling positive about a sub 6:20m/m pace(sub83mins) in the half, and to be honest, if it werent for the large 1.5m up hill drag, id be thinking about a 6:15m/m half pace....which would put me bang on track for sub3 or better!
i have another 2 tempo sessions and a LSR/Tempo(daniels) before the half, ill know more after those....

misty floyd · 26-08-2010 10:00PM

Great session Seany, you're nailing things. Keep it up.

seanynova · 26-08-2010 10:07PM

misty floyd wrote: »

Great session Seany, you're nailing things. Keep it up.

cheers misty, i see you did a solid fartlek tonight also, they are tough but are very good training! well done....

misty floyd · 26-08-2010 10:18PM

seanynova wrote: »

cheers misty, i see you did a solid fartlek tonight also, they are tough but are very good training! well done....

ah yeah, time flys by doing them. I like em. By the way, I would say the 6'20 pace for the half would mean the sub 3 is well on...no?

I AMsterdam 2010

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