A Runners log : Patience and Consistency

brutes1 wrote: »

whats your best time ten k?..maybe a couple of 5ks in the meantime will really get the speed up too..!
Am wrecked since Sunday, long day with stopping for beer and food in dublin and then again when back west, not home till midnight..and no pb:( .
cant believe i was so far off last year it was a tough last few k, the photos they have up of me arent ones for the kids was flat out in the home straight!. back into proper training yesterday ten miles hard on grass and trails ..think its time for a marathon

39.50 , well due an attack , no races now till mnin marathon , need some straight weeks of good solid consistent training
that was a long day alright , great result though, sure you were hero in the camp for the day ! , everyones time s seemed to be at least a minute of last year
forget the marathons , there trouble !

brutes1 wrote: »

hero in my own head thats about it haha:), have to go out soon and bang out 5 miles quick oh no.
good article was on boards about macmillans ten k workouts/training , worth a read , think its also on the craughwell site, might be worth doing as an indicator

Ya saw them , they do look very interesting to try , think i will hold back for the moment , am doing a softer program so depending on how i am after the mini marathon i might up the intensity a bit more
When you startin your marathon program ? whats the target race ? whats the aim for the 5k series ?

dna_leri wrote: »

Yep, still targetting Lissadell - you tempted yourself?




You have me worried about the hill now. There is a video of the course on youtube and it did not look that bad. I will have to check the elevation profile on mapmyrun again too or maybe go out and drive the route to check it out.

The hill is definitely a toughy but it is great for killing off alot of the softer runners , good confidence booster as well if your strong on the hills , if you start a bit slower you will catch loads of people on the hill , you can use it to your advantage in this respect , the gain you can make there will give you a second wind . However not a course for a pb !
Am tempted to do it as i have a few mates takin part but will hold off for the greater good , might go down to watch though , offer a bit of support !
Think the finish is a downhill

Saturday

10miles : did with a couple of mates , faster than usual , dont know finish time but clockin them out bout 7.50 pace , felt great after , never felt as good after 10miles in a while .

Sunday

Rest :Knew it was goin to be tricky to get out but this will be the last day the ball will drop for a while

Monday :missed the lunchtime run but got in 40mins easy in the evening & pilates

brutes1 wrote: »

Solid enough seres...You are upping the miles by the looks of it, how many speed sessions a week you plan, - intervals and tempo is it?

Strugglin here this week with work and lack of appetite for hard training..:(..ill have to drag my ass to the track for penance and a good beating by the fast lads later , isnt running fun ! ..

ya , doin 1 tempo and 1 interval weekly and a long run , the tempos will vary between one long or a few shorter one and the intervals will be done at either 5km or 10km pace
Im the total opposite frame of mind at the moment , loving gettin back into it , so much
enthusiasm for the training at the moment

Havent been gettin out much at lunch this week with work either
change to the evening runs is nice though , bit more tricky juggling time etc ...

A few trashing at training and youll be back fightning , hate when it get like that too !

Have been neglecting the log recently , had to do a bit of rooting to find it

Friday

5.5miles :5*1km with 90sec recovery : 4.15/3.54/3.54/3.52/3.55 .
First rep was ridiculously slow but the rest were consistent and controlled

Sat

Pilates & Stretching


Sunday

Easy Long Run : 13.15km/70min :

Monday

40mins : No Garmin , this was a struggle as i did it just before dark , was pretty wrecked and full of heavy weekend food ! but i did it so youll have days like that


Tuesday
AM Pilates & Stretching

Tempo : 6.65km with 2*10min tempo with 3min break : 4.20km pace & 4.13km pace , my pace was all over the shop today , was suppose to do them at 4.15 pace , session wasnt hard just the pace was very inconsistent. Back feel great of late

pratically always run solo , easy/hard/long , whatever , like to keep the speed sessions controlled , save my limts for the playing field , not goin to do anything major with the mileage for a while , have just started this simple enough program and want to see if i can execute it without my injury resurfacing , the mini marathon preformance will determine my next step , you get a new lease of life for training ? last time you were lacking motivation !

brutes1 wrote: »

Thats very sound thinking, stick to the plan ! You are very disciplined thats half the battle

Still not back in the swing of things weekdays tend to be really long work days this time of year for some reason..and end up cramming in 5 runs Friday to Sunday then small miles during the week .
I need a target long race , am now thinking of achill half early July , ran it before , ill have to sign up to get committed !! Need to crack a few pbs this year i have been in decline for some time:D!

5 runs friday to sunday , thats very hectic goin ?! Is achill really expensive? heard it was more expensive than conn , know what you mean bout the pbs , havent had one since the streets last august


Wednesday

4.5miles/42 mins : have been told to do easy runs very slow !! anyway morro i have 10*400m so want to be as fresh in the legs as possible
Forgot socks yesterday so have blisters today , alway forgettin somethin in the training gear :mad:

brutes1 wrote: »

Think Achill is 60 quid so a fair bit i guess but what the hell dont mind a good tough run ..plus a few of the lads are doing it or more like going on the piss after crawling around the course !

I find myself forgetting things always and doing silly things like leaving the car key in the car door all day ...old age i guess...;)
You should bring a stock of clothes into work by the sounds of it!

as long as they dont expect to to carry them home or clean up their puke it wont be too bad !
Have bags everywhere with training gear and still manage to forget stuff , think i dont restock them enough

Thursday

8km with 10*400m , 75sec recovery 86/78/84/81/84/83/83/83/82/83/ :
i knew this session was gonna be tough and it was everything i expected and worse ! . Target was 84sec so bar the crazy second one they were quite consistent . The first two i didnt really know the pace i was suppose to be doin and from rep 4 on they settle down .I was suppose to take 90sec break between each one but thought 75sec would be enough , NO !
They was an awful lot of mental strenght cramming between reps from bout 5 on , had to really dig deep , at time like this really wish i was training with people , i actually walked between reps which i never do .
Was in bits at the end , hardest session since last August , but all in all pretty happy with it for no other reason than my back held out
Gonna dread this session the next time it comes around

cwgatling wrote: »

Well done Seres, solid pacing. Doing intervals by yourself is a nightmare. I have done it too but it is way easier with someone else.

Dont mind tempos and even long reps cause your still a bit below your limits and you can check your pace on the garmin regularly but i dont think its a good idea checkin your pace for 400s , def would have been easier chasing someone

RacoonQueen wrote: »

Great splits in that session, it's always harder doing them on your own. How often are you planning on doing sessoins like that?

Be interesting to know what difference there really is between walking or jogging your recovery's. Think I read someone on here saying jogging them is better for building your speed endurance?

I rarely wark between reps but today i was just nailed and i def dont think it help cause i felt sick at the end , i think it easier to up the pace from a jog than a walk .

dna_leri wrote: »

That's a good session alright, did you really keep to 75s recovery, you would have been entitled to the 90s.

Never cheat on the sessions ! ya figured i didnt need the 90s because i only take 90s on long reps of 800m/1000m , but once i stuck 75s rest in the garmin program that was it ,how wrong was i !
Im surprised how consistent they were though !

brutes1 wrote: »

Very good session well done, bet you were buzzin afterwards..!. Sessions solo are really good for toughening you up for races, now you know you can push yerself , so much of it is mental when it comes down to it:D
your not tempted by the castlebar minimarathon as a tune up ??

Hope your right , although sometimes i find it hard running alongside people in races because i train on my own the whole time , other runners can really annoy me if im running with them for a couple of km
No tune up race , just wanted to get a couple of weeks of consistent training in

Page 7 !Jesus i dont know if i will remember all i done since the last session , the old memory is a bit sketchy at the best of times , ah sure the garmin will help

Saturday 1st May

10miles

Sunday

Rest

Monday

40mins easy


Tuesday

30min tempo @ 4.13 pace / 7.14km : was suppose to do this at 4.30 pace but felt good and wasnt under too much pressure at that pace 6.58/6.45/6.49/6.39 : alot of hills , first session where i have felt a real improvement since injury

Wednesday

Easy 45min

Thursay

easy 40min

Friday

5*1200 with 90sec break : planned @ 3.50-4min pace but felt good doing them at the faster pace so why not

1. 4.26 .42 pace
2. 4.20 : 3.37 pace
3. 4.26 : 3.42 pace
4. 4.36 : 3.50 pace
5. 4.26 .42 pace

Session was surprisingly manageable , probably could have paid more attention to pace though , one of them there is very dodgy

Friday

easy 40min

Saturday

11miles in 90min : up at the crack of dawn for this one , hate doin the long runs at any other time

Sunday

Rest

Monday

40min easy

Today, Tuesday will be 500*10 , which im dreading so will leave till this even , really not a lunchtime session !