Getting the times down.

cwgatling · 23-09-2010 03:24PM #1

Thought I may as well start a log here to stop me slacking off! I hope to go sub 40 for 10k, sub 1.30 for HM in the next 6 months or so. That's over a minute off both my current PBs.

Mon - 7.25 at 7:20
Tues - 4 at 7:20
Wed - rest
Thur - 1 mile warmup then 10x 800m at 3:05

cwgatling · 24-09-2010 02:36PM

Fri - 12 at 7:35. Great running weather.

Wanted to get something resembling a long run in this week. I won't be doing one on Sunday because of the Rathfarnam race.

dna_leri · 25-09-2010 08:38AM

what's your usual easy run pace?

cwgatling · 25-09-2010 05:21PM

For a long run I usually go about 8 min/mile. Maybe a bit below that.

Easy 3 today at 7.25. Threw in a few strides. I love this time of year: cool, dry and breezy. It's a pleasure to run in this weather.

cwgatling · 26-09-2010 11:39AM

Great race in Rathfarnam this morning. It is one fast course. Sub 19 for me, which is a PB.
Did 4 at 7:50 pace as a warm down.

cwgatling · 28-09-2010 08:34PM

Lovely rest day yesterday. I did feel like doing a few miles, but lower back has been a bit sore so I left it.

Today was a 2.25 mile warm up at 7.53 then 6x 1 mile. First 4 at 6:25, then 1 at 6:15, then one at 5:55.
2.25 miles cool down at very easy pace (8:20).

The guy I was running with ran a sub 3 marathon on Sunday and even still this was a breeze for him!

cwgatling · 29-09-2010 03:15PM

6 miles at 7:28 pace this morning. Felt like I was running in treacle. From .5 of a mile out, I was dying to turn back

It was supposed to be sub 7:20 pace, but I just couldn't manage it.

More speedwork planned for tomorrow.

cwgatling · 30-09-2010 07:32PM

Another nice night for a run. 3.25 mile warm up at 7:45 followed by 6x 1 mile at 6:15. 1:20 recovery.

2 mile cool down at 8:30. Day off work (and running) tomorrow, so a few drinks are on the cards for tonight

cwgatling · 02-10-2010 04:03PM

5 miles at 7:20 today. I lost 10 seconds going up the hill on Foster Avenue, but made them up on the way back.

Definitely have to get a few hill repeats going at some stage.

cwgatling · 03-10-2010 01:44PM

15 miles at 7:55 min/mile. It works out at barely under 2 hours. I didn't wake up until mile 8, but after that it was easy enough.

cwgatling · 05-10-2010 01:37PM

10 800s today. I went out with the best of intentions at 3:00 but by the end it was closer to 3:05.

Just under 10 miles for the day. Half-thinking of doing the Waterford Half

tunguska · 05-10-2010 05:49PM

Are you doing the Dublin marathon Paddy? What training plan are you working off? You should take a look at daniels if you havent already.

cwgatling · 05-10-2010 06:21PM

Howya Eoin - I'm not doing it this year. Are you?

I reckoned it would make more sense to get my other times down a bit first. Also, I plain just haven't done the miles. Only getting into 40mpw for the last few weeks. It was around the 30mpw mark before that.

I have the Daniels book. Some great stuff in there but a lot to digest. No plan as such at the mo for me. I'm just getting used to intervals and trying to get in decent mileage. Comments/criticism welcome

Really enjoying things down at the club - cheers man.

cwgatling · 07-10-2010 05:25AM

6 miles yesterday. The first and last one were at 7:35. Middle 4 at 7:00. Brilliant weather again.

cwgatling · 08-10-2010 01:09PM

More intervals last night. 3 miles warmup, then 7x 800 at 3:10. We did a 2 mile at 12:15 to finish off. Around 10 miles in total for the night.

Having a rest day today, but I'll get a few in tomorrow which should see me at ~45 miles for the week.

cwgatling · 11-10-2010 12:10PM

Sat - 5 miles at 7:30
Sun - 16.75 miles at 8:00

cwgatling · 12-10-2010 08:50PM

Beautiful night. 3 mile warmup then 5 miles w/ fartlek. About a mile to cool down. My garmin's battery was dead, so I'm not sure about the pace. The fast bits felt like my 5k pace (~6:00/mile).

Nikes bit the dust this evening (upper tore away from the sole) and they have stopped making that particular model :mad:

cwgatling · 14-10-2010 03:08PM

I'm in 2 minds about training tonight. Took yesterday off because I've been feeling under the weather with a bit of a sore throat and a dry cough. I'm no better today but I'd say I'd manage the session ok. It might do me good.

cwgatling · 21-10-2010 02:38PM

So I didn't do that session after. I was late leaving work. Ended up with a chest infection, so today is my first day back.

6 miles at 7:45. I expected it to be tough after over a week off and it was. New shoes in the mix too. I'm not liking these new ones. Hamstrings are really tight. I'm still not 100% but I will get back slowly and hopefully next week will be a full running week.

cwgatling · 22-10-2010 04:24PM

4 at 7:00 pace during lunch break. Feeling a bit better. I'll chance 5 or 6 tomorrow and start the week with a patented SLSSR (semi-long, super-slow run) on Sunday

cwgatling · 24-10-2010 10:03PM

Sat - 5 miles at 7:20
Sun - 13.1 at 7:50

Nice run today even though I wasn't looking forward to it.

Hope this weather holds up for everyone tomorrow. Best of luck - hope ye all run out of your skins.

cwgatling · 29-10-2010 05:30PM

Tues - 5 @ 7:10
Thurs - 7 @ 7:11
Fri - 6 @ 7:10

Should hit 35 for the week and hoping to get back to some speedwork for next week.

cwgatling · 30-10-2010 07:12PM

4.25 miles. First 2 at 6:35, last 2 at 7:00. Didn't get to warm up as I had to be back to work so time was tight. I'm going to target a race soon and get stuck into a plan.

cwgatling · 01-11-2010 07:05PM

16 @ 7:53. It's wild weather out there! Enjoyed this run (after the first 5 windy, uphill miles). A nice tailwind gave me a 7:18 mile 14.

Signed up for the Kildare marathon. It's on next May. I did a 10k organised by these guys and it was brilliant. Hopefully I will hit 39:59 (10k) and 1:29:59 (half marathon) before this race. I have 6 months, so there is no excuse...

'cept maybe bad weather, laziness, work, the girlfriend, the pub...

cwgatling · 02-11-2010 10:34PM

3 miles warm up 8mm, 7x 800 at 3:10, 2 miles warm down. Rough weather again.

cwgatling · 04-11-2010 03:44PM

Saw in interesting run in jfh's Waterford Half log and said I would give it a blast. I only had time for 6 miles so the plan was 8:00, 7:30, 7:00, 6:30, 7:00, 8:00.
It worked out at 7:38, 7:30, 7:03, 6:34, 6:57, 7:47.

Generally, I think I run my slow miles too fast and my fast miles too slow. Gonna keep an eye on that.

cwgatling · 10-11-2010 02:28PM

Last night: 3 mile warm up, 8x 800s at 3:10, 2 mile warm down.
This morning : Handy 4.25 at 7:35. Lovely day.

cwgatling · 11-11-2010 09:33PM

Great run this evening. 8.5 miles at 7:45 average pace. There were 2 miles directly into the wind - along the Firhouse Road. It felt like tempo effort, even though it was a minute off tempo pace.

I was training with a really good runner from the club - no way I would have done it by myself!

cwgatling · 13-11-2010 05:16PM

2 at 8:00, 3 tempo (6:42, 6:58, 6:40), 2 at 7:25.

I had to stop for traffic in all of those tempo miles, which was a real pain. The 2nd one was uphill most of the way. I have a different route planned for my next tempo. Hoping for closer to 6:30 pace.

cwgatling · 14-11-2010 04:53PM

5 at 7:00 and 1 cooldown (7:50). Weather has taken a turn for the better. LSR tomorrow morning if I can drag my ass out of bed.

cwgatling · 15-11-2010 02:32PM

12.25 miles at 8:00.

This was a real battle. Barely enjoyed any of it, even though the weather was great. No zip in the legs at all and a persistent stiffness in my right hip. I might have to get this looked at. It's like a tendon or something is rubbing along the outside bone of my hip. I would have gone to 13 or 14 if it had gone away.

On the upside, no traffic except for a bullock and a flock of sheep! And I saw a dipper in the river.