Over, around and through

theboyblunder · 13-09-2010 03:49PM

Oisin11178 wrote: »

Yeah ill deffo do a couple mate. Given the right course i can deffo lower 5k pb(19.33 in april) and 10k pb (41.55 last september). The 5k time was off the back of a decent marathon programme when i set my 3.13 pb in april but did no speed work. The 10k was in blessington last year with a big incline near the end. Would be interesting to see alright.

ahh yeah - with a few weeks like you had last week that should be no bother to ya

Oisin11178 · 16-09-2010 12:32AM

Monday 10 miles
Dont have the garmin to hand but it was 8.40 first mile and 7.15 last mile. A progression run of sorts down between malihide and portmarnock. 8.00 min mile Average.
tuesday 12k on a treadmill in the gym at 12.1kph

Oisin11178 · 19-09-2010 01:06PM

3 rest days tues weds and thurs.
Saturday paced 1.50 in the Dublin half marathon.
Was a good day in general even if the weather was poxy. the conjestion in the first 2 or 3 miles in particular was brutal and alot of weaving and dodgeing was called for. Pace was about 8.17 which was very easy. Myself and the other pace surewhynot came in at 1h49m15s and an average of 8.17 i think. Was a good day and had great crack in ryans afterwards. nearly got turfed out by ther barman for the banter being to loud. think i agreed to do the ultra in connemara and the 50 mile race in dingle also. Ive got to stop drinking:D

Oisin11178 · 21-09-2010 08:45PM

17 Miles today.
would have loved to pace 1.40 on saturday. went out today to do a half in the high 1.30s. The pace would depend how good i felt.
7.36
7.33
7.32
7.18
7.29
7.23
7.20
7.10
7.12
7.23
7.19
7.25
7.20
0.42
1h36m50s
very happy with that. had maybe 5 more in me at that pace, maybe not:D
4 slow miles after that to make a total of 17 for the day.

RacoonQueen · 21-09-2010 10:37PM

Jermaine Beckford is a fricken great player, isn't he?

Oisin11178 · 22-09-2010 04:54PM

RacoonQueen wrote: »

Jermaine Beckford is a fricken great player, isn't he?

Time will tell, he is playing with a real club now:D

Oisin11178 · 23-09-2010 10:12PM

Wednesday
7.59
7.57
7.52
7.38
7.42
7.54
7.33
7.52
7.44
7.26
10 miles easy in the worst rain ive ever ran in.

Oisin11178 · 23-09-2010 10:16PM

Today
2k warmup
10 x 400 @ 5.50 a mile with 1 min @ 8.45 between.
2.4k warmdown
12.4k overall
Found these kinda easy.

Oisin11178 · 26-09-2010 03:42AM

Just started a 20 week sub 3 plan. Wish me luck people or tell me im mad. goal is sub 3. sub 3 or die my friends. begins now.

Aimman · 26-09-2010 08:35AM

You wrote that after half three in the morning. Was that the beer talking? :-)

Best of luck bud. shouldn't be a problem to you.

Oisin11178 · 26-09-2010 12:07PM

Aimman wrote: »

You wrote that after half three in the morning. Was that the beer talking? :-)

Best of luck bud. shouldn't be a problem to you.

yeah the demon drink:D
its true though. Im going to give it a go:D

Oisin11178 · 27-09-2010 11:30PM

Saturday
10k slow
Sunday
rest day

misty floyd · 27-09-2010 11:34PM

Nice one Oisin best of luck with it. Gonna stick to any plan? Where are you going to attempt it do it?

Oisin11178 · 27-09-2010 11:39PM

Today 27 miles
20 miles lsr with my mate ken for his dcm training. Then 7 on my own.
8.57
8.56
8.53
8.57
8.49
8.52
8.47
8.56
8.55
8.50
8.50
8.52
8.46
8.48
8.54
8.54
8.54
8.47
8.45
8.25
8.26
8.24
8.19
8.33
8.33
8.25
8.06

Oisin11178 · 27-09-2010 11:50PM

misty floyd wrote: »

Nice one Oisin best of luck with it. Gonna stick to any plan? Where are you going to attempt it do it?

Going to do what i was doing but with a medium tempo run and a proper interval session. started with 10x400 at 5.50. Not lightning fast but its a start. Have endurance in spades i think so ill keep the lsr around 8 min miles. Let the madness begin. If you have any advice fire away bud.

theboyblunder · 28-09-2010 09:16AM

Oisin11178 wrote: »

Just started a 20 week sub 3 plan. Wish me luck people or tell me im mad. goal is sub 3. sub 3 or die my friends. begins now.

missed this earlier. Great stuff oisin - whats your target race? Barcelona is more tyhan 20 away I think. Good luck!

Oisin11178 · 28-09-2010 01:37PM

theboyblunder wrote: »

missed this earlier. Great stuff oisin - whats your target race? Barcelona is more tyhan 20 away I think. Good luck!

Ill have a couple of weeks where i wont be able to do much so it will balance out i think. Ive got alot of work to do. Time for the pain to begin. Just gotta run faster more ofter. Im inline with 1 or 2 of the guys going for sub 3 in the sub 3 mentored thread . Was looking at the equivilent times for the smaller distances and im not a million miles away from some of them. Under a min away for 5k, 2 and a bit for 10k which i have not ran in a year. Less then 2 mins for 5 mins ect....
if i dont do it , it wont be for lack of effort.

Oisin11178 · 28-09-2010 01:38PM

Oisin11178 wrote: »

Today 27 miles
20 miles lsr with my mate ken for his dcm training. Then 7 on my own.
8.57
8.56
8.53
8.57
8.49
8.52
8.47
8.56
8.55
8.50
8.50
8.52
8.46
8.48
8.54
8.54
8.54
8.47
8.45
8.25
8.26
8.24
8.19
8.33
8.33
8.25
8.06

No pain at all today after this run yesterday. My mate ken that did 20 of these with me is in bits:D

sarsfieldsrock · 28-09-2010 11:18PM

Oisin11178 wrote: »

No pain at all today after this run yesterday. My mate ken that did 20 of these with me is in bits:D

What time is the bould bitty ken going for in Dublin?
Is he going for sub 3:45 or sub 3:30?

I reckon you should be well able to do sub 3 in Barca. Good luck with it.

mithril · 29-09-2010 10:14AM

Would you consider doing a 10K program first to try and get the speed up before you start formal marathon training? This worked well for Krusty_Clown and others in the past. As you say, you should not have a problem with endurance so might be better to focus on speed.

Oisin11178 · 29-09-2010 05:34PM

mithril wrote: »

Would you consider doing a 10K program first to try and get the speed up before you start formal marathon training? This worked well for Krusty_Clown and others in the past. As you say, you should not have a problem with endurance so might be better to focus on speed.

Yeah i was concidering this. Ill have a look for programs tonight.
Ken is going for 3.3x eddie. The x depends on the final prep.

Aimman · 29-09-2010 10:44PM

Oisin11178 wrote: »

Today 27 miles
20 miles lsr with my mate ken for his dcm training. Then 7 on my own.
8.57
8.56
8.53
8.57
8.49
8.52
8.47
8.56
8.55
8.50
8.50
8.52
8.46
8.48
8.54
8.54
8.54
8.47
8.45
8.25
8.26
8.24
8.19
8.33
8.33
8.25
8.06

Is that your first ultra distance?:D

Oisin11178 · 30-09-2010 03:34AM

Aimman wrote: »

Is that your first ultra distance?:D

That i know of i think. Im sure ive gone futher a couple of times but didnt have the garmin. Torn between longer or faster at the moment. Its one or the other. Ill deffo do connemara and dingle next year.

theboyblunder · 30-09-2010 09:17AM

Oisin11178 wrote: »

That i know of i think. Im sure ive gone futher a couple of times but didnt have the garmin. Torn between longer or faster at the moment. Its one or the other. Ill deffo do connemara and dingle next year.

hahaha posted at 3:34 am. That says one thing - booze.

misty floyd · 30-09-2010 09:49AM

mithril wrote: »

Would you consider doing a 10K program first to try and get the speed up before you start formal marathon training?

If I was you Oisin, thats what I'd do. Then start hitting the longer intervals 1-2m's and long runs with PMP or whatever program you are going to follow, if any.

Oisin11178 · 30-09-2010 03:59PM

theboyblunder wrote: »

hahaha posted at 3:34 am. That says one thing - booze.

Haha you must think im a dipso. I work nights:D
im toying with alot of ideas misty. wanna get Dublin out of the way first and then ill have a clearer picture. Ill deffo be doing at least a interval session every week so thats a stast i suppose.
10x400 at the moment at 5.50. Ill increase the speed if i can then the distance.

Oisin11178 · 01-10-2010 07:59PM

Tues wed thursday rest days.
Tonight 13.1 miles easy
8.16
8.13
8.08
7.56
8.08
7.58
7.58
7.49
7.54
7.42
7.43
6.50
6.48----First 2 of many hopefully.

Oisin11178 · 03-10-2010 06:54PM

Athlone 3/4 marathon
19.71 miles in 2h36m30s.
8.24 average.
1 min below target so not to bad.
enjoyed the race although it had a few nice inclines near the end. Found the increasing pacer pace interesting.
60 miles for the week and only 3 runs, weird.

Oisin11178 · 05-10-2010 09:19PM

Monday rest day

Today
2km w/u
10 x 400 @ 5.45 with 60 secs recovery
1 x 400 @ 4.50 <--hard
2km w/d
~12km overall

theboyblunder · 05-10-2010 09:25PM

Oisin11178 wrote: »

Monday rest day

Today
2km w/u
10 x 400 @ 5.45 with 60 secs recovery
1 x 400 @ 4.50 <--hard
2km w/d
~12km overall

nice session oisin - particularly after the 3/4 at the weekend

Over, around and through

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