The main thing is keeping the main thing, the main thing

Sunday 24th: 10.17m 'steady'

Great run along the coast again from Sandymount.
1m WU - 8:30
8m@7:15
1m CD 8:10

Forgot the watch, so turned on RunKeeper on the phone. Couple of stops due to the level crossing, but nice effort at a 'comfortably hard' pace.

wtd: 39.6 / mtd:130

Nice to get a week with increased intensity.

belcarra wrote: »

How are Spurs doing??

oh is there a game on? - watching the rugby.







:mad: One for the rant thread.

more of a chasm than a gap!

blockic wrote: »

Nice session that. What's the main thing now?

Thanks
Everything is pointing to Manchester in April.
On the way there, I'll be targeting;
Sub 30 5 mile
Sub 63 10 mile
1.23.x HM

But the main thing is Sub 3 in Manchester.

I like the benefits I've got from following TRR's plan over DCM - I've kept that methodology going for the last few weeks to get a bit of a base after the injury.
I think where my head is at right now, is to maintain a cycle of running that I'll do most of the year - mainly aerobic training - semi high mileage - the odd tempo/session built in for variation - and as I get near to races, I'll adjust the training to suit the race in the preceding few weeks - making sure I tackle races of varying length so the different adaptations occur.

The thing I'll be doing differently from DCM (before TRR came on board) is keeping it simple.
I'm also a lot more determined this year - I've committed fully to the target - I hadn't for DCM.

So - no off the shelf plan for me - I'll keep going with my own plan for the foreseeable future and if I'm progressing, then grand.
If not, I'll go crying to TRR

Wednesday 27th: 5.09m @ 8:25 pace - HR 127.
Recovery run in PP - ran by HR and wanted to keep it below 130.

Listened to a podcast about Pre - it included some footage from his races - never knew he was only 24 when he died.

Thursday 28th: 6.81m easy (Inc 7 Hill '100% effort' Sprints)
Brought the dog down to the PP for this one - big mistake as she was in a walking mood after a couple of miles - I think I've broken her.

Ran the hill sprints on the hill on the left as you're going down the Khyber. Poor dog didn't know what to do.
Took full recoveries (and more.) Sprints lasted only 12-14 seconds. (Read about this workout from Canova on Lets Run)

I will be aiming to do different hill workouts over the next few weeks - maybe 3-4 sessions in 6-8 weeks. I might also alternate the short hill bursts with strides every now & then.

Edit:
HR was only 132 for todays workout - a combination of long recoveries and waiting for the damn dog.:)

Monday 2nd Dec: 8m (inc 5x1k + 4x200)

Done this in Porterstown Park with the dog - a 1m looped path around some pitches & grass track.

WU 1.5m

5x1k

Rep Time Pace
1 3:45 6:04
2 3:40 5:55
3 3:40 5:56
4 3:37 5:52
5 3:26 5:34

Felt very strong throughout - the recoveries are prescribed at 600m.
The workout is meant to be at 5k + 10s - but I felt very strong today so just went with it.

The last rep, I let loose a bit - still controlled though - surprised myself.

Made my way to the grass track after a 5min recovery for the 4x200 (90 secs R)

Rep1 33secs
Rep2 32
Rep3 32
Rep4 31

Ran these at a good pace - but focused very much on my form and made sure I powered the arms and ran tall.
Following this workout, I could really feel it in the arms and the upper body.

CoolDown - only had time for a 0.5m cooldown due to a meeting that I had to dial into.

Really enjoyed this workout - followed up later with 30mins Stretching & Core.

Tuesday: 6.5m recovery. Kept HR at 127, worked out at 8:30 pace.

mix up with wifey on Wednesday ruled out a planned 10 miler.
Christmas party on Thursday and mad work day today means no running since Tuesday.

Should be fresh for JB, no excuses bar a rotten hangover that's gradually subsiding.
Looking fwd to seeing familiar faces and new faces in the Palace (fit for a King?).

Tom Joad wrote: »

Good luck with race tomorrow- potential PB territory??

Cheers J
Yep, hopefully, the goal is 3 sub 6 miles, so that should get me close!

Sat 7th Dec: Jingle Bells 5k

18:11 Garmin time - 5:49 ave pace/HR 174 (5:55/5:54/5:39+5:30)

The aim for today was 3x sub 6 min miles - if that brought me a PB then great - if not, then not so bad.

Done a decent warmup - overall was 3miles (got there a bit too early and ran more to keep warm!)

Its great at a race when you meet so many people who you know, so many faces today from Boards - made the experience even greater.

Off went the gun and within 1 min, a younger lad ended up on his back - the lad was wearing earphones and got an earful from everyone around - compassionate lot :P .

The 1st mile felt good - legs felt fresh - at one stage the group ahead started to pull away a bit - rather than get comfortable, I aimed to keep up with the group ahead. Good decision - in the past I'd have kept comfortable. Shout out from Blocky at the monument - tks!

Mile 1 was 5:55 - I had hoped for a faster 1st mile, but that was ok - I'd bank it.
I was glad to get off Chesterfield ave, turned onto Ordnance Survey Road and I didn't know if the headwind was worse or better there?? Only a slight headwind mind you.
I was working through the crowds here - picking off people - no one had passed me at that stage, so was happy with that.
I kept behind a Crusaders lady who was wearing the shortest tightest shorts in the history of tight shorts. So I settled in behind her for a bit - I just kept thinking about Crusaders ladies and their nice buns......ahem....

Mile 2 was 5:54 - happy with the effort, turning down the Upper Glen Road, I knew the downhill was near.

Still passing people and not being passed - I overtook the Cru lady and kept pushing on - pace had increased as the hill came on. I was feeling the pain a bit at this stage and really don't think I could have given it more.
Towards the end of mile 3 a couple of people passed me - the Cru lady caught me again and another couple.

Mile 3 was 5:39 (fastest ever mile in a race) - I was very thankful for the downhill!!

As approached the last bit - Raycun came flying past, I wanted to sprint, but the legs were jelly.
Last 0.13 was at 5:30 pace.

Finished with 18:11 showing on the clock, 18:11 showing on my Garmin but 18:21 on the text message

Delighted that I kept 3 miles under 6mins - 1st time ever in a 5k.
Delighted with a 20 sec PB off very little speed work (bar the last 2-3 weeks).
I do wonder if the fact that my 3 miles were consecutively faster, if I left something out there in the 1st mile??

Done a bit of a warm down with RFR & PConn (I think they were holding hands) then an additional warm down with Quirky & Meno.


Nice spread in Donore Harriers - great workout and nice to meet so many Boardsies after the race - some for the 1st time.
Great performances all around - CM being the stand out performance for smashing sub 20 (or was it MS for beating MrStew :P / or Pconn for beating RFR )

2 mile jog back to the car (my 3rd warm down??) for a total of 11 miles for the day.

Now for pints tonight! :pac:

dazza21ie wrote: »

AMK that's very impressive, for an old boy thats some typing speed to get your report done so quickly. .... not bad at the running either, sub 18 in 2014 no doubt

Langer

Sunday 8th Dec.

Woke up fairly early and fairly fresh, considering I added a pile to St. James Gate cash reserves last night at the Boards bash - such a good night with a lot of great people - we should seriously do it more often.

Out for GAA stuff with the 1st born early on - U14 trials are on so soon after the U13 season ended.

Went out for a recovery run in PP later on with the dog - 4.34 miles, keeping the HR below 130.


Quick Q - my progression from the 5x1k last week could be either 3x2k or 4x1m - (the next progression is 4x2k next week followed by 3x3k) - any reason why I should do one over the other or is it much of a muchness.

I'm thinking 4x1m with 2 min rec. (for 10m plan).
So much for keeping it simple

Rub down booked in for Friday :cool:

Ended the week on an unspectacular 30 miles - will take it as a step back week.

Tuesday 12th

Interesting run tonight - I wanted to run 'easy' but not 'recovery' pace - so decided to do it by HR.

I've been finding that running by HR is really helping me slow down my recovery runs, once I keep it below 130 (recovery pace is 124-137).

So I set off, following yesterdays tempo, and had a figure of 145 in mind for heart rate as its in the middle of my 'aerobic' zone and have read that 75-78% HR is typical of an 'easy run' - (cant recall where I read that - but could be tergat).

I found myself in a battle between what my HR was and what my body was telling me.

My HR was staying below 140 for the 1st 3 miles and I found myself questioning if I should run faster or not as my pace at times was touching 7:20's (which is not my easy pace!!). So my pace was yo yo'ing a bit trying to hit the pace.

Only when I turned into the wind did the HR pick up to 140's. Slowed right down in the last mile to bring it back down below 130.

Overall 6.44m @ 7:51 pace (Ave HR 138 - 76%)

Had I of ran by feel, it would have been a lot slower and closer to a recovery pace/HR run.

This HR stuff is very interesting..............