A Runners log : Patience and Consistency

Seres · 03-10-2011 04:12PM

brutes1 wrote: »

http://northsligoac.com/gallery/grange-10k-2011

rogues gallery or family album...;)

well done.

Those photos are always so terrible ! I must get a prop in future .

Seres · 04-10-2011 01:13PM

Monday

30min easy : legs very stiff , loads of LT build up top be flushed out .

pilates : real grueller of a session , was sweating buckets ! core ig gettin a bit stronger again

Tuesday

Early morning 1/2 hr stretching : gonna get up an hr earlier from now on to do either pilates or stretching , its a must if im to up the game plan

Have a few small goal races at the moment , all with a bigger goal in mind for later in 2012 depending on how things go

Planned races

6th Nov : Intermediate xc connacht , sligo

11 Dec : National Novice XC : Curragh , kildare

feb : Intermediate Nat XC , loughkey forest park , homesoil , know the park better than my house at this stage

March : Craughwell '10

April 15th : National 10k

Will Hold off on later goals for the moment

cfitz · 04-10-2011 07:17PM

Seres wrote: »

race report : Sunday 2nd October Grange 10k

plan : go out hard and hang on , i just wanted to go for it and see what the hell im up to these days . I was prepared to take the risk of a crash and burn episode but it wasnt a very important race so i was willing to put myself out there .

...

We hit 9km in 35.11 . I stuck with them and at 500m to go we entered to do a 500m lap of the grange track to the finish . Simultaneously the two guys had i think decided they wanted to shake me off which i wouldnt have cared about till i heard a kids shout 'come on mum ' , so i knew third was close by . Poor kid sabotaging his mums race , i increased the pace a bit . I turn the second corner of the track , just behind the faster of the guys and looked over and saw the third lady. I took off to a sprint finish and passed the dude in front . We sprinted neck and neck but I just pipped him on the line , and stopped the watch at 38.53 , pb by 11sec , very surprised , dont know how the hell i got thru it but thats what i set out to do at the race this day , bring myself alot closer to the limits .
Very pleased with the effort if nothin else
Second lady : €50 , no complaints
Met Dna -leri for the first time who put in a great performance , fair play !

In hindsight i think that i didnt push myself nearly enough at the Half marathon and i put it down to race fitness , i hadnt sharpened up enough for my main goal with previous races

Awesome race report - could nearly feel the pain of the sprint finish sitting here reading it :-)

(Well done on the PB too.)

dna_leri · 05-10-2011 01:02PM

Seres - I missed your sprint finish on the day but you beat some good guys & gals out there. I think what you said about pushing yourself harder in races is the truth, its probably made the difference for me too in the second half of this year.
Looks like you have a solid race plan for the coming months. Not a big fan of XC myself but I may get dragged into making up numbers for the club or else I will turn-up to support/officiate at the local ones.

Seres · 05-10-2011 01:16PM

cfitz wrote: »

Awesome race report - could nearly feel the pain of the sprint finish sitting here reading it :-)

(Well done on the PB too.)

thanks , its was a great race alright ! There was alot of good sessions in the legs that made the difference , Ciaran has been a great help .

dna_leri wrote: »

Seres - I missed your sprint finish on the day but you beat some good guys & gals out there. I think what you said about pushing yourself harder in races is the truth, its probably made the difference for me too in the second half of this year.
Looks like you have a solid race plan for the coming months. Not a big fan of XC myself but I may get dragged into making up numbers for the club or else I will turn-up to support/officiate at the local ones.

Thanks but im Glad you missed it , it wasnt pretty ! Ya sometimes you gotta pull out all the stops . Love the xc season , missed it last yr cause of injury so all on for it in 2011.
One of the downsides of been in a club eh , expected to do races you dont choose . Whats the plan for the rest of 2011 ?

Krusty_Clown · 05-10-2011 01:30PM

Well done in the 10k! That's a great time (and a very exciting report!). You definitely could've run a lot faster in the half, but hindsight is a great thing. Until you race one, it's hard to know how much is too much. Now you know. Sub 83 the next time, or bust.

Patrick_K · 05-10-2011 01:55PM

Great run Seres! Congrats.
After running with you in the half this gives me food for thought about a 10K I have coming up myself, haven't decided on a hard target yet.
Just a question, I wonder did not having your garmin pace mean you raced more than ran for time and ended up with a better result?
From the report you certainly seemed to race the whole way, are you normally like that or would you normally be steered more by the watch?

PK

Seres · 05-10-2011 03:40PM

Patrick_K wrote: »

Great run Seres! Congrats.
After running with you in the half this gives me food for thought about a 10K I have coming up myself, haven't decided on a hard target yet.
Just a question, I wonder did not having your garmin pace mean you raced more than ran for time and ended up with a better result?
From the report you certainly seemed to race the whole way, are you normally like that or would you normally be steered more by the watch?

PK

Hey Patrick , thanks . Ya thats its bang on how i would put it , i raced that race alright (terminology only runners get ) . I am a prisoner to time/pace because i train on my own so the pace on the forerunner is my only reference. I tend to ref to it alot in races to speed up and slow down as well .Sunday i went out hard tried to hold it and when it got tough i used the competitors around me to hang on . I only knew my pace at the km marks and surprisingly enough the middle kms were there or there abouts all the time
The garmin is a good guide starting out the race but at some point you gotta just forget about it and use the people around you to hold that uncomfortable pace .
Saying that the strategy was high risk and could have gone either way
You were alot more relaxed than me at the HM , id say you could bang out a sub 38 on a flat course right now . Whats the DCM target ?

Patrick_K · 06-10-2011 09:19AM

That's very interesting alright. I'm the same myself, a bit of a slave to the watch. I guess it comes with experience but I must start racing rather than running soon too

That can be my early next year goal.
This 10K might not be the time to start as its only 2 weeks out from the marathon - if I was anywhere near your time here I'd be thrilled but time in this one isn't the be all and end all ....
Gonna run with the 3:15 pacers in the marathon for as long as I can.

Well done again,
PK

Seres · 06-10-2011 12:51PM

Patrick_K wrote: »

That's very interesting alright. I'm the same myself, a bit of a slave to the watch. I guess it comes with experience but I must start racing rather than running soon too That can be my early next year goal.
This 10K might not be the time to start as its only 2 weeks out from the marathon - if I was anywhere near your time here I'd be thrilled but time in this one isn't the be all and end all ....
Gonna run with the 3:15 pacers in the marathon for as long as I can.

Well done again,
PK

patrick , on the back of the half marathon id hedge a bet for you to sub 3.10 ready ! what sort of mileage/training you doin ?

Patrick_K · 06-10-2011 01:48PM

Been doing 45-55 miles for the last 8 weeks or so now, followed P&D 18 week <55 mile programme. Third 20 miler coming up on Saturday. It's just a big big step into the unknown, I fear being beaten with a wall after 21/22 miles so I don't wanna go at a pace that has me right on the edge from an early stage, I'll save that for future attempts

I'm assuming this is all in the future for you, the 'bigger goal in mind for later in 2012' you referred to above?

Seres · 06-10-2011 04:22PM

Patrick_K wrote: »

Been doing 45-55 miles for the last 8 weeks or so now, followed P&D 18 week <55 mile programme. Third 20 miler coming up on Saturday. It's just a big big step into the unknown, I fear being beaten with a wall after 21/22 miles so I don't wanna go at a pace that has me right on the edge from an early stage, I'll save that for future attempts
I'm assuming this is all in the future for you, the 'bigger goal in mind for later in 2012' you referred to above?

I know what you mean , you dont want to blow your first marathon with some sort of crazy cowboy run . Are you gonna break form the 3.15 pacers at some stage if you feel good ?

I have thought about DCM 2012 alright , but im between two minds , i dont want to say ill do it if i cant give it 100% .The marathon is a big race in my eyes and i would want to give it the respect it deserves . I have to strike a balance between family commitments and running and i need to be careful not to make a selfish decision.

Whats your plan after DCM , or have you even thought that far ?

Patrick_K · 07-10-2011 09:40AM

I just hope I don't make the wrong type of break from the 3:15 pacers - i.e. out the back door! At this stage I really can't imagine being able to move on from the pacers after 20/22 miles at 7:2x pace - it doesn't sound too fast but after that length of time on the feet the legs get so bloody heavy, I think it's going to be more a matter of hanging on to be honest.

The time commitment for the marathon is pretty significant for sure. It's funny but I don't mind the weekend runs so much, they can be done early etc, it's the midweek long runs I find to be a drain - on time and energy. You'd have no bother doing it but you're right to respect the distance, and training required.

I haven't planned for much after it, I'll wait and see how the body reacts. If possible I want to do some cross country over the winter like yourself and concentrate on 5k/10K early next year to develop speed. Then who knows, autumn marathon 2012?

Seres · 07-10-2011 10:51AM

@ Patrick K , Novice XC , Nationals on in The Curragh , Kildare on 11 Dec should be good

, its probably fairly close to you if your interested .

Patrick_K · 07-10-2011 11:11AM

Might just do that!
Now, I'll let you back to your log.

Seres · 07-10-2011 01:13PM

havent posted my actual training in a while so ...

Wednesday : 35 easy & 5 strides approx 20-25sec

Thursday

Rest : planned 200s but the new 405 seems to be one very sick puppy , thankfully the strudy 305 is still with me for the difficult times

Friday

8*200m , 90sec recovery

some fantastic planning had me no idea what time to target , 45sec seems very slow , so i aimed for sub 40s /5.20 pace

44/42/40/36/38/38/41/38/ : no attention waas paid to the pace during the reps , the 305 can be hard to read so i didnt see the point in trying at the expense of the session . Will have a clearer focus the next time round , todays session was totally new so not much was expected .
Calories out < Calories in at the moment : need to watch this , diet is normally pretty good but the choco carb loading isnt really necessary

+ eating sh1t = feeling sh1t

dna_leri · 07-10-2011 04:38PM

Seres wrote: »

havent posted my actual training in a while so ...

Wednesday : 35 easy & 5 strides approx 20-25sec

Thursday

Rest : planned 200s but the new 405 seems to be one very sick puppy , thankfully the strudy 305 is still with me for the difficult times

Friday

8*200m , 90sec recovery

some fantastic planning had me no idea what time to target , 45sec seems very slow , so i aimed for sub 40s /5.20 pace

44/42/40/36/38/38/41/38/ : no attention waas paid to the pace during the reps , the 305 can be hard to read so i didnt see the point in trying at the expense of the session . Will have a clearer focus the next time round , todays session was totally new so not much was expected .
Calories out < Calories in at the moment : need to watch this , diet is normally pretty good but the choco carb loading isnt really necessary
+ eating sh1t = feeling sh1t

A few zippy enough 200s in there. Are you working on that sprint finish or getting ahead of the crowd for those mass xc starts?

I'll check out that video when I get home.

Seres · 07-10-2011 09:00PM

dna_leri wrote: »

A few zippy enough 200s in there. Are you working on that sprint finish or getting ahead of the crowd for those mass xc starts?

I'll check out that video when I get home.

just working on the speed for the 200s , xc races are shorter therefore faster so after the HM need to do a bit of speed work .

d'you look at that video ? cant even remember someone standing with a camera at the finish . do you know there is a race in boyle on sunday at 3pm ? might do it after 60min training run on grass .

dna_leri · 08-10-2011 10:40AM

ya good video thanks. Had not seen the rosses point one either. You looked like you gave it everything in the 10K finish but I'd say you can go faster.
Did not know there was a race in boyle - not well advertised, what distance?
I would not have made it anyway. Hard to race 2 weeks in a row, both physically and domestically - I think you know how that is.
Will do a 5K either in sligo next week or maynooth the week after, how about you, XC next is it?

Seres · 08-10-2011 12:14PM

dna_leri wrote: »

ya good video thanks. Had not seen the rosses point one either. You looked like you gave it everything in the 10K finish but I'd say you can go faster.
Did not know there was a race in boyle - not well advertised, what distance?
I would not have made it anyway. Hard to race 2 weeks in a row, both physically and domestically - I think you know how that is.
Will do a 5K either in sligo next week or maynooth the week after, how about you, XC next is it?

ya , i really looked the worst for weather crossing that finish line , you looked tired , did you have more in ya ?
Ya that race in boyle could be a bit sketchy alright , saw the poster in the complex , no indication of its distance . i might not race for two reasons , i think the distance isnt measured and not well advertised so there will prob be a poor enough turnout .
Cant do the one next week in sligo , im away but what date is the one on in maynooth , if its sunday i might make it ? whats the distance ?
If i dont race in the next two weeks the next will be the xc in sligo on the 6th nov

dna_leri · 08-10-2011 06:09PM

The maynooth one is racepix 5K on saturday 22nd at 11 afaik. Fast flat course I'm told.

Seres · 10-10-2011 03:33PM

Saturday

Evening run : fartlek : 30min with 40sec bursts every three minutes

Spikes went on for the for the first time in prep for 2011 xc season , really excited , did the fartlek on the intermediate nat circuit for this yr . The ground was pretty wet and i misjudged the time so i was on my own-i-o in the park pretty close to dark.

Sunday

Evening session : 60min around the local golf course . Many cars out with few people on the course . Im always cautious to piss golfers off , never know how the moods will be out for 3+ hrs in crap weather However i did see some swans roaming the fairways so im sure they havent any membership fees paid either !! If they are gonna give me stick they'd better give it to the swans too

Seres · 11-10-2011 01:03PM

Monday

35min easy & 6 strides

Tuesday

4.7km/27.30min : with *200m , 90sec rest#

40/38/36/38/36/36/36/36: think to aim for between 36-38 mext day .
Felt okay , quite an enjoyable session , forcused me to concentrate on my form and work off my core strenght to maintain speed

Seres · 12-10-2011 01:23PM

Wednesday

40min easy : really nice run , could have run for much longer , prefect conditions out there today .

Stretching and core work was suppose to happen this morning and yesterday morning , was scared i was gonna wake the kids so didnt get up ( extremely lame excuse but thats what they are there for !!;)) . Hitting the sack at 1am had nothing to do with it !

Seres · 13-10-2011 03:46PM

Thursday

easy 35 mins & AM pilates

Seres · 14-10-2011 01:10PM

Friday

7.9km/ 42.3min : 400*10 , 90sec rest interval

1.29/1.24/1.24/1.26/1.29/1.25/1.24/1.24/1.21/1.22

Was aiming for 90sec but 85 is about right . Today was a feeler session , didnt really know what to expect , not too bad but they will get harder ! My approach to the session is always completely different at the start then at the end . For the last two i really focused on relaxing my body and i felt like i was expending less energy/effort .

dna_leri · 25-10-2011 12:47PM

Hi Seres,

Your updates are even less frequent than mine now.

Hope you are training hard for the XC?

I assume you know that the Connacht Senior/Inter XC in Sligo has been changed from Sunday to Saturday Nov 5th.

Seres · 25-10-2011 01:19PM

dna_leri wrote: »

Hi Seres,

Your updates are even less frequent than mine now.

Hope you are training hard for the XC?

I assume you know that the Connacht Senior/Inter XC in Sligo has been changed from Sunday to Saturday Nov 5th.

jeez no i didnt know that , our senior club is effectively redundant so i have to find this stuff out for myself ( be be told as the case may be !) gotta register myself soon

The training has been as consistent as ever but im pretty busy in work/life at the moment so thats why the logging has been neglected . There are a few notes though that i need to log on a few important sessions .

Today

6km with 10*200m , 90sec recovery , suppose to be 40sec or under

40/39/37/41/36/36/35/36/35/34 : was too soft on myself for the first half of this session , my mind was wandering during the recovery which wouldnt happen if i had been focused . Normally in recovery im concentrating firstly on gettin my breath back , and mentally building myself up for the next rep and assessing how im a set for the rest of the session .

I was supppose to do the Gerry Farnan race on sunday which would have helped me motivationally as i would be able to visualise competitors in training that i could target in the National Novice XC. Once again ill go into a target race underraced ! I have to say it pisses me off sometimes , doin all this training and for what ?! , when i dont get the chances i need to race !!

Seres · 01-11-2011 08:39PM

well buried underneath all the DCM reports and logs .......

Have been lazy with the updates lately , however the training had been consistent as ever , volume is well down but have been working on speed
Weight has gone down , waist band up a bit so i have decided no beer or sweet stuff for the month of Nov . The beer prob wont make much difference and if i tighten up a bit to feel lighter on the hoof the sweet commitment will be out the window too !

Wednesday 26th oct

45 easy

Yoga: AM : had planned to do this every week but home circumstances are unreliable so unfortunately this has to be knocked on the head , really enjoyed the session but what can ya do ?!

thursday 27th oct

35easy & strides

Friday 28th oct

10*500m on grass

53min/8.82km

these were suppose to be at 1.52 but knew that the terrain wouldnt permit

intended to do one as a tester and then decide target time/pace but forgot to look at the time on finishing so went by the second one as a tester and decided to to go for 2min2sec as target , however this was too easy and decided to go for 2min as the session progressed hoever did session too easy as is evident in the lastsplit

2.02/2.04/2.04/1.59/2.01/1.59/2.01/1.58/2.00/1.52

saturday 29th oct

planned long run but one of the kids got sick so ......

Sunday 30th oct

65min on grass on nat intermediate xc course : so hard to get any proper pace goin , ground was water logged in a lot of spots , not a bit fan of this sesssion , just dont seem to be able to settle in run

monday 31st Oct

cant remember when this has happened me but i forgot to run only remembering at tricker treat time , alot of unexpected events had happened during the daywhich messed my routiine up so maybe there is something there .....
surprising especially since DCM was on and i watched it too
This is the first scheduled running day ive missed since august so not to worry

Tuesday 1st Nov

8*500m @ 1.52

8.35km / 47min : had planned after the first that i was gonna push on a try go under 1.50 for the target . Have been too soft on myself lately especially compared to the sessions i did for the HM

1.54/1.49/1.52/1.49/1.51/1.46/1.48/1.44 : , every second one was against the wind which is strange cause they are faster . Put everything into the last one which left me pretty walloped .Thing the next day for road these will have to all be sub 1.50

Seres · 01-11-2011 09:11PM

Just after spottin a big gap in the log , so after much rooting and cursing the fact that i dont always date the sessions , here it goes :

Sat 15th Oct

Rest

Sunday 16th

60min grass run : in local golf club (i think thats where i did it )

Monday 17th Oct

35min & Strides

Tuesday 18th Oct

35min & Strides

Wednesday 19th Oct

6.76km /37.23min/8*400@85sec

91/84/84/86/79/83/83/82: need a more aggressive target time for these

Thursday 20th Oct

45min easy

Friday 21st Oct

1500m*5 @3.53min/km , 90sec recovery on grass ,

disaster session : didnt charge the garmin , then when i decided to run a loop of 6mins instead i miscalculated and did a loop of approx 4min long and only realised just before i started the session . I also didnt commit to the session properly and my mind wasnt focused enough

Not at all good enough at this stage to be so ill prepared however i did realise how important a strong core is for this type of running . My form was all over the shop and totally inefficent , i expended loads of energy flopping around instead of propelling my self forward

There were actually loads of other points that i noted at the time of this session , another reason to log sessions fairly promptly after doing

A Runners log : Patience and Consistency

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