More miles mean more improvement?

cwgatling · 16-09-2012 03:47PM

Jaysus Ray you are a sucker for punishment. Fair play on that mileage.

ray lanigan · 23-09-2012 01:28PM

week 38
mon=11 miles x 7.24pace
tues=10 miles
wens=16 miles x 7.27pace
thurs=12 miles x 7.50 pace
fri=20 miles (10 miles x 6.21pace am)(10 miles x 7.25pace)
sat=8miles
sun 24n miles x 7.55pace
weeks total=101miles(feeling the fittest ive ever been at the moment,on friday i was clipping along some of the miles at 5.50pace and felt good,going to start doing some track work next week for the first ever time and see what happens,all looking good at the moment,onwards and upwards)

KielyUnusual · 24-09-2012 01:26PM

I think the track sessions are a great idea Ray. I found that I really started to improve my times once I started to do some quicker stuff. Running fast is fun too and keeps things interesting. Doing all your runs within a small pace range can get a bit tedious after a while.

ecoli · 24-09-2012 03:35PM

Would be interested to see what kinda session you plan to do on the track or have you decided yet. Its scary to think of the shape you are in without what most would refer to as "quality work"

ray lanigan · 24-09-2012 06:20PM

ecoli wrote: »

Would be interested to see what kinda session you plan to do on the track or have you decided yet. Its scary to think of the shape you are in without what most would refer to as "quality work"

im just going to turn up every tuesday and run what ever there doing in there,they are doing 2x2miles tomorrow with 4 min recovery in between,thats all i no,but i wont make it in there until next week,im looking forward to it now as i have never done speed work before,im hopefull it will bring me on a little:)

ray lanigan · 25-09-2012 08:12PM

first ever track speed session today and im addicted already,i went out today at 2 oclock and ran 10 miles and had no intention of running again today,but a friend does a track session in the rsc every tuesday,i had no intentions of going inthis week as my legs are fairly dead since dingle ultra as i havnt had a rub since that week,but i said feck it i will go in to the track tonight,warm up and then 2x 2miles with 4 mins recovery,i heard someone say something about 6min miles,so we started and i tucked in behind a lad and lady and we were at 5.59pace,we went passed the first mile at 5.52,it felt realy nice so i kept it the same, and on the last lap i would push the pace and came in on the second mile at 5.30,then recovery,i got a shock as i thought we would be still running but we just stood around for 4 min until the next one,i could get used to that,so the second 2 miler went of and i pushed it harder again and passed the mile in 5.42 and kept it the same again until the last lap and kicked again and done the next mile in 5.23,that was the session over,we did another 5 miles to make it to 10,next week its 6x1 miles,i havnt a clue how i run these,do i just pick a pace in my head and keep it the same all the way or do i try run flat out for these?so after my first ever session im converted already.cant wait for next week already

KielyUnusual · 25-09-2012 08:22PM

ray lanigan wrote: »

first ever track speed session today and im addicted already,i went out today at 2 oclock and ran 10 miles and had no intention of running again today,but a friend does a track session in the rsc every tuesday,i had no intentions of going inthis week as my legs are fairly dead since dingle ultra as i havnt had a rub since that week,but i said feck it i will go in to the track tonight,warm up and then 2x 2miles with 4 mins recovery,i heard someone say something about 6min miles,so we started and i tucked in behind a lad and lady and we were at 5.59pace,we went passed the first mile at 5.52,it felt realy nice so i kept it the same, and on the last lap i would push the pace and came in on the second mile at 5.30,then recovery,i got a shock as i thought we would be still running but we just stood around for 4 min until the next one,i could get used to that,so the second 2 miler went of and i pushed it harder again and passed the mile in 5.42 and kept it the same again until the last lap and kicked again and done the next mile in 5.23,that was the session over,we did another 5 miles to make it to 10,next week its 6x1 miles,i havnt a clue how i run these,do i just pick a pace in my head and keep it the same all the way or do i try run flat out for these?so after my first ever session im converted already.cant wait for next week already

I think the idea of the intervals is to do them at a pace that you can repeat. You want to be fairly fecked at the end but still be able to do the last one at the same pace you did the first. Judging from your 2 X 2 miles, it would seem that 5.30-5.40 pace should be sustainable for the 6 repeats. That's some times to be doing in your first track session by the way.

ray lanigan · 25-09-2012 08:34PM

KielyUnusual wrote: »

I think the idea of the intervals is to do them at a pace that you can repeat. You want to be fairly fecked at the end but still be able to do the last one at the same pace you did the first. Judging from your 2 X 2 miles, it would seem that 5.30-5.40 pace should be sustainable for the 6 repeats. That's some times to be doing in your first track session by the way.

you defintley no your stuff as when i walked away today i said what pace could i do them repeats at,and 5.30 came straight into my head,i will do them so at 5.30 to 5.40 and see how i get on,i never thought i could get into the faster stuff but i had a ball in there tonight,only down fall was there was only 2 repeats,i was having fun and then it was over so fast:D,im already thinking about racing 10k and 10 milers.

anthony.whelan · 26-09-2012 12:32PM

I'm getting scared on two different levels Ray!! 1. of what you ll be like if the track sessions build even more speed and 2. that you ll be lost to the world of 10 milers and 10k's when you start winning them

. Great to see you're back to 100+miles :eek:.Finally seeing a slight improvement in this foot in time for winter training! Enjoying just been able to run a few miles in the rain this week! Roll on the hills of the coast road and 2013!:D

ray lanigan · 26-09-2012 12:54PM

anthony.whelan wrote: »

I'm getting scared on two different levels Ray!! 1. of what you ll be like if the track sessions build even more speed and 2. that you ll be lost to the world of 10 milers and 10k's when you start winning them . Great to see you're back to 100+miles :eek:.Finally seeing a slight improvement in this foot in time for winter training! Enjoying just been able to run a few miles in the rain this week! Roll on the hills of the coast road and 2013!:D

good to hear the foot is on the mend,just dont rush things,take it nice and easy,next year i cant wait to get on the coast with you,we will train like animals and give the ultras a right go,the track session was a right buzz,its mad going in there,i have being running 5 and a half years now and i have never done any sessions like that and havnt a clue how fast i can run,im convinced the faster stuff will bring me on more,so fingers crossed:).

ray lanigan · 30-09-2012 01:49PM

week 39
mon=10 miles x 7.15pace
tues=20 miles(10 miles x 7.17+10 miles track(2 mile repeats at 5.52 5.30,5.42 5.23)
wens=10 miles x 7.21 pace
thur=rest
fri=28 miles(18 miles x 6.49pace am + 10 miles x 7.22pace pm)
sat=rest
sun=32 miles x 7.52pace

weeks total=100miles(im now the fittest and strongest ive ever been,cant wait to see what 5 or 6weeks of speed work does for me,just got to put in some more hard work there,never thought i could say that running 100 mile weeks feel normal :eek:,but it does,looking forward to tuesdays track session,ive managed to get a few local lads to go for 3.15 in dublin,so ive been training with them the past 2 weeks,there coming along great:)

ray lanigan · 02-10-2012 07:51PM

second track session
i thought we were doing 6 x 1 miles,but it was only 4 x 1 miles with 3 min recovery,5.18,5.09,5.19,5.19,then a few of the lads were going to do another 5 easy miles around the town,i decided to stay on the track and do a few more fast miles at a slower pace,around the 6min miles was the plan,first of was a 2miler at 5.49+5.49 with a 2 min recovery than 3 x 1 miles 5.47,5.48,5.40 with 2 min recovery,i wasnt feeling great going in tonight as i done 10mile earlier and dint feel great doing that,but after the first mile i setteled in ok,enjoyed the session again,feel like ive come on since last week,looking forward to next week again,forgot to ask what we are doing

ray lanigan · 07-10-2012 03:37PM

week 40
mon=rest
tues= 20 miles(10 miles x 7 .20 pace am +10 miles speed session in the track)
wens=10 miles x 7.31pace
thurs= 24 miles(15 miles x 7.02 pace am + 9 miles x 7.27pace pm)
fri= 24 miles(coast hills)
sat=rest
sun=24 miles(coast hills)
weeks total= 102 miles(roll on dublin marathon,and the 52miler:))

RunningKing · 07-10-2012 09:33PM

Congrats on the 102m week. Savage pace too!

Insane1 · 07-10-2012 09:51PM

Super running as usual ray! Will be in touch during the week!

fjw · 08-10-2012 07:19PM

I heard they are still looking for two of the lads that u brought running out the hills,you animal

ray lanigan · 08-10-2012 08:27PM

i seen the helecopter heading out looking for them:D

ray lanigan · 09-10-2012 08:22PM

3rd ever track session
6 x 1000m with 2 and a half min recovery
1=5.08pace .64mile
2=4.53pace .65mile
3=5.10pace .62mile
4=5.03pace .64mile
5=5.08pace .63mile
6=5.01pace .64mile
then i done a 2 miler x 5.49+5.49 with 2 min recovery
then i done 3 x 1 miles x 5.41,5.46,5.43 with 2 min recovery
loved the session again,cant wait for next week:)

ecoli · 09-10-2012 08:28PM

ray lanigan wrote: »

3rd ever track session
6 x 1000m with 2 and a half min recovery
1=5.08pace .64mile
2=4.53pace .65mile
3=5.10pace .62mile
4=5.03pace .64mile
5=5.08pace .63mile
6=5.01pace .64mile
then i done a 2 miler x 5.49+5.49 with 2 min recovery
then i done 3 x 1 miles x 5.41,5.46,5.43 with 2 min recovery
loved the session again,cant wait for next week:)

Did a similar 1k session and was feeling really good about myself and then saw this:(

Phenomenal running man your range is very impressive

Definitely a long to advocate that speed comes from strength

ray lanigan · 10-10-2012 08:36AM

thanks ecoli
i think all the longer stuff i have been doing has giving me a lot of strength,the one thing i have noticed on the track is when i try to kick im all over the place when running,my technique is probaly all wrong,im just bounching all over the shop and wasting energy,maybe when i do 100 or 400,800 i can work on that,if i can sort that out i will run faster for sure,jesus ecoli your on a differant level to me man.
its crazy to think ive been running for so long and when im in the track its all new to me,its lovely to just go in and run free and happy,i have no pressure on me to hit time etc,well i will do the next time i have the same session:)

liamo123 · 10-10-2012 11:04AM

Jez Ray its scary reading this log atm :eek:...... Ur in some shape.... Have u decided on a marathon to tackle in the near future ? There's a seriously quick time in u

ray lanigan · 10-10-2012 01:04PM

well liamo,i only started doing the speed work as i wanted to speed up about another 10seconds a mile in the ultras,havnt really thought about a good marathon time,i will defintly have a go at one next year,maybe waterford as i could train on the course and no where to kick and hold back,would love to get where you got in marathon times lad,i will just keep doing the track once a week and see where it leaves me,but after 3 weeks i can already feel the gears there.c up in dublin lad:)

liamo123 · 12-10-2012 12:19PM

ray lanigan wrote: »

well liamo,i only started doing the speed work as i wanted to speed up about another 10seconds a mile in the ultras,havnt really thought about a good marathon time,i will defintly have a go at one next year,maybe waterford as i could train on the course and no where to kick and hold back,would love to get where you got in marathon times lad,i will just keep doing the track once a week and see where it leaves me,but after 3 weeks i can already feel the gears there.c up in dublin lad:)

Makes perfect sense alright Ray... Keep it up

.... Unfortunately Im out of pacing DCM.... Injury will just not fk off....Im like a drunk coming home from the pub, 1 step forward 2 steps back !! I'l b back tough sometime soon I hope :cool:

ray lanigan · 12-10-2012 08:56PM

liamo123 wrote: »

Makes perfect sense alright Ray... Keep it up .... Unfortunately Im out of pacing DCM.... Injury will just not fk off....Im like a drunk coming home from the pub, 1 step forward 2 steps back !! I'l b back tough sometime soon I hope :cool:

e feck so sorry to hear that,we will miss your experiance,take it easy lad,we want you in top shape for connemara:)

ray lanigan · 14-10-2012 12:02PM

week 41
mon=rest
tue= 20 miles(10 miles x 7.16pace am + 10 miles speed session on track pm)
wen= 17 miles(10 miles x 6.50 am +7 miles x 7.18 pace pm,i took a local lad with me for this session as he might go for 3.15 in dublin,after 2 miles i stopped for a piss and told him to carry on i will catch up,first 2 miles 7.25pace,3rd mile 7.02,4th mile 6.58,4th mile 6.55 and i still coulnt catch him,he was gone out of sight and i ran out of energy at had to walk for a half mile,a broken man.thanks dots.
thur=13 miles x 7.18
fri=rest
sat= 30 miles x 7.23 pace(be doing all my runs on the coast hills so decided to run some flatish routes and ran this with no effort,the hills n and speed work are paying of)
sun= 20 miles x 7.38pace

weeks total =100 miles

TRR · 14-10-2012 03:18PM

What's your next major target? With the mileage you can churn out and now a new found ability to hammer out fast mile intervals a massive marathon pb must be on your agenda!

ray lanigan · 14-10-2012 03:24PM

going to give the eddie murphy 52miler a good pop in november and 2 pacing jobs in marathons,thats it for this year,next year should be a good year,will defintley give a marathon a right go,and plenty of ultras if staying healthy and fit,the ultra running is where i want to be.

ray lanigan · 21-10-2012 02:18PM

week 42
mon= 10 miles
tues= 10 miles x 7.19pace(missed track session with late work finish)
wens=rest
thurs= 20 miles x 6.42pace(was going mad i missed the track session and getting the miles in,so decided to lash a few fast ones out,struggled from mile 1 onwards,but just said to myself one more mile,the last one was the easiest one the rest were very hard)
fri=10 miles x 7.25pace
sat=rest(was feeling very tired)
sun= 21miles x 7.45(the plan was to run anything from 32-50mile,but i was struggling from the first mile,done 16m on me own and then met up with a few local lads and had to cut the run short as i had nothing left in the tank:mad:

weeks total=71miles(this is something i have to watch,i have to start doing a easy week say every 4th week or so,i always seem to push on and end up overtraing,i thought i was grand running 100milers a week,but with the added speed work i think i need some recovery aswell)

KielyUnusual · 21-10-2012 03:27PM

You've been getting some really quality in to your training recently Ray. I can't believe the standard of speedwork you're been getting in on top of all that mileage. Seriously impressive stuff. There's a fine balance between training well and overtraining so keep an eye on that as it seems your doing. I'm really looking forward to seeing how you get on in your next race. It's going to be a blinder.

ray lanigan · 23-10-2012 07:37PM

had to take yesterday of to try recharge the batteries,done 10 mile earlier and still feeling tired and sore legs,but decided to go into the track tonight,4x1mile repeats,they wanted us to do them 10sec faster for each one,so i tried to do the first one 5.40,my garmin wasnt working right,it red 5.41,but it realy was 5.19,second mile,plan was 5.30,got it spot on with the garmin,but it realy was 5.18,3rd mile plan was 5.20,garmin working again,5.18,and the last lap we went for 5.25.and i came in 5.14,didnt do any more fast stuff as we had to get home straight away,but i felt realy good in there tonight,im under more control when running and feel like theres alot more to come,cant wait for monday for my first pacing duty:)

More miles mean more improvement?

Comments