Getting Back To My Best

village runner wrote: »

If you want a lad to stand in behind for a few miles let me know. I would make a gale feel like a slight breeze.:D
When you are drinking the two pints I will have a smile on my face too.

All offers accepted on that one. 6'15-6'20 a mile from the outset is the plan. I'll buy you a shandy afterwards

village runner wrote: »

I dont agree that you have to break 80 to have a go at 3. You have to be mentally right. Get in the right sessions for you. Running 10 slow miles and 11 at marathon pace after it should get you mentally right. Even get a club member ot help out. When you have done it you know you can. Over hte winter i do quality sessions on hte threadmill if its windy. I want confidence. I wont get that on a blustery day.

Your right, i haven't mentally right marathon wise since July. The painful LSR's made me hate the marathon distance (i still do). I pretty much gave up in Berlin once sub 3 was gone. Pacing Dublin has made me hate the distance even more. Painful torture is all it is. Yet London is London and it deserves another chance.

I did that 10 plus 10 at MP session in August alright, its a killer. Tbh after i did the session the only thought in my head was "right that sets me up nicely for the Twickenham 10 miler" and not Berlin. In all honesty i knew that was the race where i could "use" the built up training to set a good time, where in Berlin i knew i would be limited by my former sprinting background and sub 3 may have been sunk before i was on the start line.

04072511 wrote: »

Yet you continue to do them

Run London dressed up as a pint of Guinness or something and have the craic, and focus your training on 10k's and 10 Miles, which are clearly much stronger events for you. Sub 60 for 10 miles looks like something that is within your capability.

That is if you are ruling out a track comeback

Come back to me when you've been competing for 12 years on the track, you'll get sick of it too.

But by training for London i'm bound to pick up some nice pb's along the way, sub 60 in late January is the plan. The idea is that i'll be too good not to break 3 in April.

menoscemo wrote: »

The problem is unfortunatley (it seems) that by focussing on them Brian doesn't improve much. Its by doing the high Mileage of the marathon programmes (despite hating it) that brings him on over the lower distances. Am I right Brian?

That's what I think yeah. 60-70 mpw is optimum mileage for 10k's-10 mls I reckon to achieve your potential. Gives you the strength over the short stuff, the speed i'm born with and that won't leave me.

That being said I've never attempted a dedicated 10k programme and stuck with it but I doubt I would get any faster if I did.

Mon 14th Nov, 4 mls recovery in 38'16 (9'34). A whole 1 second per mile faster than last weeks recovery run, that's what i call progress

Tues 15th Nov, skipped the soccer match in favour of tonights session in Finsbury Park with the club; 5 x 1600m at 10k pace, starting every 7:50. Settled myself towards the head of the B group and my reps were;

5'55, 5'55, 5'54, 5'48, 5'47. (Approx 2 mins in between the reps)

I was working well with another guy sharing the work and on the 2nd to last rep he increased the pace a bit so i went with him but it felt ok. I think i was holding back a little early on tonight. My 10k pace is 6'00 from Dunshaughlin but mcmillan gives me 36'30 (5'50) after my recent 10 mile so maybe that's more realistic. The last 2 felt like the perfect 10k pace and i was quite happy with them and the session as a whole. Roll on Waterford i say

1/2 mile w/u and w/d for 6 mls total.

http://connect.garmin.com/activity/128947260

rainbow kirby wrote: »

Quite possibly a wise decision, we were pure ****e.

You'll get a good game in the Aviva eventually, go to the next Leinster HC game on there. I've been to a few Ireland international football games, even with quite a sizeable bet it was ZZZZZZZZZZZZZZZ

Mr Slow wrote: »

Not into soccer at all but how do you go from slaughtering a team 4 - 0 to drawing 1 all less than a week later?

We had more or less qualified from last Friday so they wouldn't have been up for it last night. Also Estonia are better than they showed on Friday, we got all the lucky breaks then.

Mr Slow wrote: »

Time, but if I pass a few people along the way then so be it!

Well you have about 2 or 3 years to pass me, then the inevitable decline with age will kick in

You think you'll get ahead of Ray at some stage in 2012

Mr Slow wrote: »

This is the plan (just to get in before Ray)



Sub 19 5k

Sub 40 10k

Sub 65 10 mile

Sub 1:28 Half

Sub 3:10 Marathon

Fair play for not picking soft goals. The marathon is easily the toughest one there.