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Speedy Gonzales or Slowpoke Rodriguez?

T runner

Haven't invested in the paper version this year yet so decided to start an online log. Have looked at other logs and there are benefits as always with sahring the pain and getting advice.

Targets this year include a sub 2.45 in Paris marathon. I am using 1000 mile challenge to keep my mileage high. I have been lucky with injury as I took a sizeable jump in miles in early january following an easy couple of months.

Looking for a few good results in hill races in the summer also.

Wednesday 10 Feb 09:

14.25m easy

Tuesday 11 Feb 09:

a.m 7.75 easy
p.m circuits 1 hour
3.75 easy

11.5 total
Cycling about 15m

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woodchopper

forget what I said

T runner

Monday 3/2/2014 AM 12.5 E PM 17.5 E (25)
Easy running. No stiffness and legs moving OK>

Tuesday 4/2/2014 AM 12.5 E Lunch 5k E PM 12.5 E (30)

Good sleep 3 nights in a row. Recovery is up significantly. As usual with these high mileage weeks its a balance between getting the volume and sessions in, and not over doing it.

Todays plan is 8k easy inc. 8 x 100 buildups at lunch. PM is a longer 18k commute home with 16k at effort. Garmin dead, and watch at home so it will be by feel and wont be hard. There will be another nice boost to fitness for the taking, after i've recovered from these two weeks. Going too hard in sessions wont serve me longer term.

T runner

woodchopper wrote: »

How far under 2.30 are you looking to run?

Anything Under 2:30 is my target.
The 3:45 pace is based on the 2:30 target.
Preparing for Rotterdam 2012, I ran a hilly 25k into wind in 3:46, and only ran 2:35, 7 weeks later.
3:45 is based on 95% (2:30) race pace. If I can run that session, then ill have developed my specific resistance enough to not slow down in last 10k. Potentially first half 75, 2nd 74:30.

Do you think that pace is too fast keeping in mind the progression I outlined?

Another route would be to run that 25k again and just extend it.

Krusty_Clown

T runner wrote: »

Thanks Krusty.

If I cant get equiv price for 220 ill take the offer on the 310xt.

Edit: Sorry Krusty. Would you know offhand if my existing HRM (for 305) would work on the new model?

Yep, it will work just fine.

woodchopper

T runner wrote: »

35k @ 3:45

.

How far under 2.30 are you looking to run?

nerraw1111

Cheers T-Runner, really appreciate the reply. That's fantastic. Will definitely be doing those. Will let you know how I get on. Thanks again.

T runner

nerraw1111 wrote: »

I've the 220 and find it to be fantastic. I upgraded from the 305. I got the same deal as Meno, which was a good price. Full price, not so sure. The 30% offer might come up again given Garmin offered that deal three or four times before I finally went for it.

T-Runner - quick question re treadmill uphill sessions. Any recommendations/links on good sessions/where to start and what sort of incline I should be looking at? Aim is to improve my uphill climbing. Cheers.

Hi Nerraw.

When doing the reps, practice different ways of diverting the mental discomfort. Clock watching is a killer. But counting the time in your head makes it significantly easier. Counting breaths/strides is similar.

For League races your basing it around the length of the uphill climb. Climb should be 20-25 mins for you.
1: If you're in good condition start with 6 x 2 min's uphill with 90 sec jog recovery @ 15%
Extend the session to 10 x 2min @ 15% with 60s jog recovery.
Last 1-2 should be challenging but you should be able to manage them without losing form.
A great all round climbing session for winter league/LL. Effort of last few reps is near VO2 max, but the pace will be relevant to race pace. I noticed immediate results in races last year.

If you're not in shape. reduce reps and incline as needed before working towards the above.

2. A continuous uphill tempo run of 15-25 mins. Vary incline and pace to keep it interesting. 1% = .5 mph/.8kph roughly speed change.

A longer uphill run can be run also for longer races. Start at 10%. Progression is to finish climb in faster time. Gradient can be altered once youre used to it.

3. To improve climbing power,
45-60s very hard up @ 15%. Recovery at least same time as rep. start at 6 ish, and add 1-2 each session.
Again: Last 1-2 should be challenging but you should be able to manage them without losing form.

4: specific climbing endurance:

Reps (VO2 or power) then uphill tempo. e.g 5 X 1 min hard, then 15 mins uphill tempo. rec 1 min after the reps.
The reps tire the legs, so endurance is emphasized for the 15 mins up.

e.g 2 sandwich session: 3 x 2 mins, 10 mins up, 3 x 2mins

5. Uphill alternations.

15 mins total: 1 min slightly faster than LT one minute slightly slower.
start with slow segment: e.g 8 kph, 9 kph.

Ive never done it but I will be. you need produce lactate at the faster pace and recover (clear the lactate) at the slower pace. This adaption is very beneficial to hill running because if you can clear lactate on the hoof, you can run up faster and longer. Progression is closing of the gap between the recovery pace and faster pace.
an increase in the overall pace but most importantly a closing of the gap between the recovery pace and faster pace.
The recovery pace will be not far from race pace. If you can clear lactate at this pace youre in good shape. Basically you have increased race pace by learning to clear lactate quicker. A race half achives that but not in such a focused way.

I did session 1's, and then 4's last year.

Note:

THe better the running conditions the more relevant these sessions will be.
The likes of Carrauntoohil require specific terrain training after these sessions.
LL is fine though.

A huge advantage is that all the reps are of constant speed. Rep training outdoors rarely follow this pattern. Result: you'll magically drop people after 50% of race climb.

To get 15% on an private 10% treadmill, use a block.

nerraw1111

I've the 220 and find it to be fantastic. I upgraded from the 305. I got the same deal as Meno, which was a good price. Full price, not so sure. The 30% offer might come up again given Garmin offered that deal three or four times before I finally went for it.

T-Runner - quick question re treadmill uphill sessions. Any recommendations/links on good sessions/where to start and what sort of incline I should be looking at? Aim is to improve my uphill climbing. Cheers.

menoscemo

Krusty_Clown wrote: »

T

The 220 is great, but I don't think I'd pay full price for it. It does have the added advantage of the recording your cadence, but that's probably something you could work out yourself.

I'd probably agree with that. I don't think I would have bought the 220 without the Garmin 30% off offer. I ended up getting it for around £140 stg I think.

That said Amazon are offering it for £175 which is not bad
http://www.amazon.co.uk/Garmin-Forerunner-Running-Colour-Display/dp/B00G5DAEZ2/ref=sr_1_5?ie=UTF8&qid=1391514465&sr=8-5&keywords=garmin+220+watch

T runner

Krusty_Clown wrote: »

The 310xt would be the better option of the two, particularly if you see your way to doing Advanced workouts. It also has a substantially better battery life, is waterproof, and has a lot more features than the 210 (like bread-crumb trails, routes, swimming, etc). The 210 is a decent watch, if you're looking for a stop 'n' go, with basic added functionality (like intervals).

The 220 is great, but I don't think I'd pay full price for it. It does have the added advantage of the recording your cadence, but that's probably something you could work out yourself.

Thanks Krusty.

If I cant get equiv price for 220 ill take the offer on the 310xt.

Edit: Sorry Krusty. Would you know offhand if my existing HRM (for 305) would work on the new model?

Krusty_Clown

T runner wrote: »

Thanks a million.

Just spotted these too:

210

http://www.amazon.co.uk/Garmin-Forerunner-210-GPS-Sportswatch/dp/B005GT8U2A/ref=sr_1_15?ie=UTF8&qid=1391510158&sr=8-15&keywords=garmin+watch

If this is an upgrade of the 305 its not bad for 143 ST.

http://www.amazon.co.uk/Garmin-Forerunner-310XT-Sports-Monitor/dp/B0025VKUPM/ref=sr_1_5?ie=UTF8&qid=1391510158&sr=8-5&keywords=garmin+watch

The 310xt would be the better option of the two, particularly if you see your way to doing Advanced workouts. It also has a substantially better battery life, is waterproof, and has a lot more features than the 210 (like bread-crumb trails, routes, swimming, etc). The 210 is a decent watch, if you're looking for a stop 'n' go, with basic added functionality (like intervals).

The 220 is great, but I don't think I'd pay full price for it. It does have the added advantage of the recording your cadence, but that's probably something you could work out yourself.

T runner

menoscemo wrote: »

220 has a lap function OK. It has a lot more (apparently) but I only use it for the same as you; never set up workouts...It's definitely a great watch and with a 12+ hr battery life will be useful if you ever get into ultras!!

Thanks a million.

Just spotted these too:

210

http://www.amazon.co.uk/Garmin-Forerunner-210-GPS-Sportswatch/dp/B005GT8U2A/ref=sr_1_15?ie=UTF8&qid=1391510158&sr=8-15&keywords=garmin+watch

If this is an upgrade of the 305 its not bad for 143 ST.

http://www.amazon.co.uk/Garmin-Forerunner-310XT-Sports-Monitor/dp/B0025VKUPM/ref=sr_1_5?ie=UTF8&qid=1391510158&sr=8-5&keywords=garmin+watch

T runner

thirstywork2 wrote: »

Love reading the log and you seem to be in good nick for this time of the year.
Do you plan to run any I.M.R.A races or do you find these knock the stuffing out of you and find it hard to get any quality around these?

Also just interested to know what your current pb's are from 5k-marathon and which is your best pb and which is the weakest?

Hi Thirsty work.

I'm afraid of IMRA races for the reason you mentioned. and they're addictive too.
For my Rotterdam marathon, I feel if I had spend the IMRA winter league weeks working on my LT and AT paces, and a bit of speed I would have run a faster marathon.
For example, I ran over 74 for the Bohermeen half. I ballsed the pacing at the start, but given the condition I was in, in January, two months later in March I should have been knocking on the door for a sub 72. Instead of doing the HM sessions for those two months , I was doing the hill races for LT.
Doing the Wicklow mountain half as part of a family weekend away and that will be it.

PBs (McMillan prediction in brackets based on 2:35.02 marathon)

5k 15.54 (15:55MM) Raheny midsummer 2013
10k 33.29 (33.03MM) Tubbercurry, very hilly. March 2012
1/2 74:25 (73:40MM) march 2012
M 2:35.02 April 2012

Marathon time is probably the best there. Followed by 5k. These are the two events I find easiest to be honest. (Easiest as in easiest to run well enough in).

Macmillan gives 15:24, 31:58, 71:16 as 2:30 equivs.

Looks daunting. But I believe that a sub 2:33 was doable last time with smarter training, so that means I need to be smarter and 3 minutes faster.

If I could run <15:35 <32:20 <72 before Frankfurt I think id have a fighting chance for a <2:30.

menoscemo

T runner wrote: »

Thanks for the replies. I usually only use the HRM, knowing pace is handy, and lap function. I rarely use workout options. I reckon the most basic model would probably suffice. Lap function might be the issue im thinking.

220 has a lap function OK. It has a lot more (apparently) but I only use it for the same as you; never set up workouts...It's definitely a great watch and with a 12+ hr battery life will be useful if you ever get into ultras!!

T runner

PaulieC wrote: »

Apparently the Garmin 220 is the bees knees. Meno was raving about his on Saturday. Enough to prompt me to go and look at one this morning...

menoscemo wrote: »

It's good alright but if T runner is looking for a basic model there are most likely cheaper options out there. Outside of the Garmin 30% discount offer at Xmas I think the 220 might be quite expensive?

Thanks for the replies. I usually only use the HRM, knowing pace is handy, and lap function. I rarely use workout options. I reckon the most basic model would probably suffice. Lap function might be the issue im thinking.

thirstywork2

Love reading the log and you seem to be in good nick for this time of the year.
Do you plan to run any I.M.R.A races or do you find these knock the stuffing out of you and find it hard to get any quality around these?

Also just interested to know what your current pb's are from 5k-marathon and which is your best pb and which is the weakest?

menoscemo

PaulieC wrote: »

Apparently the Garmin 220 is the bees knees. Meno was raving about his on Saturday. Enough to prompt me to go and look at one this morning...

It's good alright but if T runner is looking for a basic model there are most likely cheaper options out there. Outside of the Garmin 30% discount offer at Xmas I think the 220 might be quite expensive?

PaulieC

T runner wrote: »

BTW Garmin 305 finally Caput.

Can anyone recommend a basic decent GPS with HRM capability?

Apparently the Garmin 220 is the bees knees. Meno was raving about his on Saturday. Enough to prompt me to go and look at one this morning...

T runner

Stazza wrote: »

T
That sounds excellent. Just a couple of very small points to consider/dismiss:
1. I'd think about the 90% mp rec and maybe go 80% mp for 1k on the Aerobic Power sessions - these are tough sessions and 80% works perfectly. And the jump from 5x4k -5x5k is a bit sudden. Maybe 5x4k - 4x5k and then 5x5k?

2. You might need to factor in a supercompensation week before you move onto the 5x4k section - to recharge etc. This facilitates a bit of a breakthrough and helps you refresh mentally etc.

They are small points and they are a long way off. But I really like your revised plan. Great stuff.

Hi Stazza ,

Yep agreed, 80% is better as a base for these. The recovery portion, isn't as vital as in the alternations, as long as its not jogging.

Wasn't 100% about the exact progression of that session so I had just edited it to:

e.g 6 x 2k @ LT

> 5 x 5k @ MP with 1k recovery @ 90% MP

Possibly:
5 x 3k rec. 1k @ 80% (19k)
6 x 3k rec. 1k @ 80% (23k)
5 x 4k rec. 1k @ 80% (24k)
4 x 5k + 3k rec. 1k @ 80% (27k)
5 x 5k rec. 1k @ 80% (29k)

That could bring me from 11-12 weeks out to 3-4 weeks out.

Stazza

T
That sounds excellent. Just a couple of very small points to consider/dismiss:
1. I'd think about the 90% mp rec and maybe go 80% mp for 1k on the Aerobic Power sessions - these are tough sessions and 80% works perfectly. And the jump from 5x4k -5x5k is a bit sudden. Maybe 5x4k - 4x5k and then 5x5k?

2. You might need to factor in a supercompensation week before you move onto the 5x4k section - to recharge etc. This facilitates a bit of a breakthrough and helps you refresh mentally etc.

They are small points and they are a long way off. But I really like your revised plan. Great stuff.

T runner

BTW Garmin 305 finally Caput.

Can anyone recommend a basic decent GPS with HRM capability?

T runner

Friday PM 12.5k easy (17.5k)
Saturday Treadmill.

Session was 5 mins @ 10 m/h @ 1%
then 2.5 mins @ 2%, 2.5 mins @3%...2.5 mins @ 6% and back down. 5 min's recovery jog and then 2 x 5mins @ <= 10 m/h @ 1% to finish (off 2).

I reduced speed by .5 m/h for every 1% incline added

WU/D jog to and from gym and some easy WU stuff on T'mill.

Wore HRM 175+ for 5 mins @ 10m/h.

and the HR steadied at less than 180.

On the way down, as I expected I couldn't keep it under 180 HRM, and had to reduce speed fractionally each time to achieve it.

Even though the first rep and subsequent were all under 180 HR on the way up the incline. The HR felt easier the higher the incline.
This tells me that I'm still stuggling a little with speed but not with strength.
So my power output on flat ground is limited by my biomechanics. Not so uphill where I'm comfortable.
Its no biggie, my drills/strides last week addressed it significantly. Another session this week (didn't manage another last week) will sort it.

I had considered two hills on the session but I wanted to get the later part of the session at flatter faster speeds rather than develop uphill endurance. I will do uphill tempos between 3-6' of 20-40 mins but not nearly ready for that yet.

Not a big session, but after a couple of nights poor sleep I decided I was happy to a play it safe during a recovery week.

Sunday: 15k easy run home after volunteering on Ticknock IMRA race.

The bad news is I haven't lost much weight. The good news is I haven't lost much weight.

At 66.75 kg (10st 6). When at my fittest two years ago it was 61.7kg (9st 10).
No probs being a few kilos over this time of year as long as im eating well. The extra weight will add resistance. As long as its coming down gradually. The core work should help the metabolism too.

122k ran for the recovery week. No long run. Happy enough batteries re-charged and ready for another couple of bigger weeks.

Short to medium Plan. I have National Masters XC on 23rd February. If I can Ill extend the high mileage to 2.5 weeks i.e to 19-20 February and rest up a little before the XC and a little after.
That way my next block can be 3 big weeks and 1 recovery.
Im running Wicklow mountain half marathon trail race two weeks after XC.
Ill probably do 10 days high mileage between with a slight mini taper. Afterwards my 3 weeks hard 1 week easy takes me up to the national 10k on April 6th.

Ill replace an effort run this week hopefully with a 200@5k 200 steady continuous run on track for 8-10k. This is for bio-mechanical reasons but it touches nicely on LT effort and faster paces (5k). Ill repeat 2 weeks later probably on the Tuesday before the XC. There wont be any special prep for the XC bar running an effort run on grass to get the body slightly used to the uneven ground and poorer traction. No harm in doing one of those off-road now and then anyway.

The long plan is simple at the moment. Keep chugging away as I am until I get up to the maximum mileage I can that helps my plans. There will still be a lot of time (2-3) months doing steady efforts gradually adding LT work. This will eventually dip down to faster paces (5k-3k) but AT fitness and LT will be maintained and improved. Sessions will always be sustainable with the week aerobic enough to keep improving my base.

Resistance (ability to run long @ ever faster paces) will be improved. Progression runs of 90 mins ending @ MP, fast continuous runs of 90 min plus, hilly fast runs up to 25k will be added.

Ill race once a month at most and because ill be trying to PB these races, ill work on how to get the best out of myself on these days physically and mentally. When im strong and running fast (hopefully rubberstamped by good 5k and 10k times), Ill have an easy week or two maintaining fitness
and then ill turn to the Autumn marathon.

There will be 2 basic types of session:

1. A session to extend my Aerobic power.
e.g 6 x 2k @ LT

> 5 x 5k @ MP with 1k recovery @ 90% MP
This is Extensive Intensive endurance. The Intense session @ LT is extended

2. Starting position is to comfortably run race time @ 80% race pace.
For a 2:30 marathon that's 4:10 pace (6.44 min miles) for 2:30.

Then ill start to qualify that run to where all of the duration (or 35k minimum) is @95% race pace.

2:30 run goes from 4:10 pace

> 3:45 pace

Examples:

2 hrs @ 4:10, 30 mins @ 3:45 (36k)
1.5 hrs @ 4:10, 1 hr @ 3:45 (37k)
50 mins @ 4:10, 1.5 hrs @ 3:45 (approx. 35k)
35k @ 3:50
35k @ 3:45

These sessions are to build specific aerobic resistance, basically the ability to run fast for marathon duration. Ill be used to the pace from the 90 min continuous and progression runs

Other sessions:

Apart from those 2 ill do at least 2 other PMPs:

A half and perhaps the Athone 3/4 although I may not run all the latter @ pace but rather in progression.
probably 10k : 3:55, 10k : 3:45, 10k : 3:33 or similar

Ill do other maintenance sessions (some speed/LT/ Progressions) every 20 days to keep those supports strong.

Unlike last time, This time my aerobic power (session 1) should be on par with my aerobic resistance (session 2).

If not I can work on LT by replacing some aerobic power endurance sessions, with "alternations" sessions:

i.e 20k continuous: of 1k LT effort, 1k steady.

(Power is developed during the LT rep, AT during the recovery)

I may not use them but if so id only run at most 3 of these:

1. concentrating on the LT portion,
2. hold LT pace and speed up the steady recovery.
3. (close to race time)reduce the pace of the LT segment and speed up the recovery more, hoping the average pace would now be PMP.

That said the initial two sessions ive outlined will be the backbone.

1.extending an interval session out to marathon relevant length and pace
2. running my long runs faster and faster. (specific resistance)

What is clear is that I need to get my aerobic base up to a level where I can take on and recover from the required training at the required paces. That's why the big aerobic mileage has already started.

T runner

Thursday:

Lunch 6k and some core work. Not a great night sleep and still feeling last nights effort so drills/strides postponed for a day.

PM

12.5k easy home: Sandymount carparks sandbagged closed so had the prom car parks and beach almost to myself. Peaceful but errie. Legs OK.

Friday: Lunch

5k very easy return journey to get some messages.

12.5k easy tonight and ill head out later and do my strides.

Tomorrow will be another effort session although easier than Wednesdays, possibly an uphill treadmill. Im laptop for Ticknock on Sunday so Ill jog back from there and that's the week.

I just have to keep building now, get the miles in, all the other elements bedded in. 3 core sessions to date this week so happy there. 2 more and ill be happier. Ill use the drills/strides when needed so maybe once per week after this week and introduce some strength. Considering more basic stuff before plyos as ive plenty of time.

The trick now is not to get carried away as the fitness builds. I have loads of work to do to get my base near where it needs to be and that's the priority now. 2 efforts per week within maximum sustainable mileage.

TRR

T runner wrote: »

What's the situation re your club?

There is a schedule that the vast majority follow. It's decent from what I've seen of it but I can't make it down to sessions at the moment. Also the majority who follow the programme and do the sessions are probably a little off my pace so would end up doing them solo anyo the effort to make it to club doesn't really seem worth it. There are a few of us around a similar level and we meet up informally. We've a couple of class runners and I've never approached them about my schedule but I know ecoli has and they're more than willing to pass on advice. Hopefully this summer/autumn a few of us can get together more frequently and agree on a structured plan that we can all follow and train together.

T runner

Hi TRR

The head coach sends out weekly excel schedules for all the programs.

Bazman and Sean would be getting a lot of their schedules from external sources/coaches. Although they've brought some of their training to our schedules.

E.G I think a marathon staple for Bazman, is a weekly 21k Phoenix Park progression run which has found its way into the Rathfarnham schedule.
Theres a weekly club marathon group run there, with PBs paces from 2:17 (if bazman is there) to 2:50.

I'd get advise from Bazman via email closer to race time and he's made suggestions re training and racing/pacing.

Bazman and Sean are pretty open and welcoming for club members joining them in training and in dispensing advice.

Usually there's a more conventional large club marathon group training Spring and Autumn, and sometimes a group of similar timers might choose other locations

So there are oppurunities and advice to be got.

That said my schedule for Rotterdam was just me making it up as I went along, I didn't make any club/group runs and I think a suffered a little as a result both in my choice of training and its quality, as being honest I tend to avoid sessions.

So to answer your question, there is advice and schedules available. Lat 2 club mens captains, KiwiRunner and Bazman were marathon guys which helped.

This time ill be trying to make as many club/group runs "fit in" to my schedule, when ive more time in the Spring and Summer so ill be running a session with someone once a week.

E.G One of our club marathon sessions used to be (and hopefully still is) 2k reps. so starting at 5 x 2k , going up till 10 x 2k (all off 2 mins). Id hope to jump into some of these, but might extend them after to 6 x 3k with a moderate k recovery, 7 x 3, 5 x4 etc. There is also a marathon tempo at weekends which is ueeful (but I havent used).

You get the picture. There is advise and training groups available. I take some advise, don't heed half of it and train on my own, a bit too steadily.

I might look at marathon mission if theyre still spreading their wings too.

What's the situation re your club?

Edit: Just to point out that not having a coach at least, looking at my training through Rotterdam was a mistake. As well as not picking up on my own mistakes, i wasted a lot of nervous energy assessing and re-assessing my training while tired anyway. Bad enough if you're working off a schedule but my schedule was extremely loose and most of my mistakes stemmed from this big one. For that reason, whether i make club sessions or not, ill have a schedule firmly agreed with a coach who can monitor it, leaving me to concentrate on running well.

What i'm doing now: building high mileage while not getting too tired (not enough sleep) can be accommodated by Hadd, or a simple Lydiard plan on my own. For the important stuff ill be coached this time.

TRR

Hi T-runner

Just reading through your log etc. You don't seem to do much with your club, I guess that's due to kids etc (I'm in the same boat). However I was just wondering do you guys have a good marathon network in your club? Does the head coach help with your programme. You have 2 super runners who have run sub 2.20 multiple times over the last few years. Do you ever bounce stuff off them or do they ever make suggestions regards your training? Just wondering how other people devise their schedules when they are kind of out of the club training loop like myself.

Cheers

T runner

Monday 27/1/2014

Lunch 6k inc Drills and 6 x Diagonals

Butt kicks 40m
Fast Feet 40m (tiny extremely rapid steps prefereably on a slight uphill)
High skipping 40m
Diagonal bounding 40m
High Knees 30m
Bounding 30m

3 x Sets

Followed by 6 x Diagonals (Stride a diagonal of a pitch, jog an end or side before next diagonal)

PM 12.5 Easy @ 4:35 pace run home.

Lunch drills worked a treat. I found that the form was good starting the diagonals. The location I use is a soccer pitch that has a slant from side to side (rather than end to end). So the diagonals are slightly downhill which is perfect.
The first 1 or 2 were OK, I tried to force the leg speed.
Then I just speeded up for 1/2 the diagonal and let the hill speed me more, I didn't force the leg speed, but I made sure not to stride too long or brake. The legs had to naturally turn over rapidly to keep pace. And for the first time I was able to isolate the viscosity in the legs. Felt a light sharpness all over legs as if all moving muscles were being stretched lightly. Did 3 more and the stretching sensation faded a great deal. Decided not to tempt fate and left it at that.
Jogging back, form was excellent and leg speed not an issue. I felt I had a bigger range of turnover without discomfort or sluggishness.
I think strides after drills are essential for transferring the work exactly to the correct running muscles while running. Running economy gains will be a significant part of any improvements I make this year.

The progress from the drills/strides session continued to the easy run home. Into a slight headwind ran easily enough with good form and no cadence issues at 4:35 pace.

Tuesday:

Lunch 6k very easy inc core work and Some very light strides. Felt Mondays lunch session a little. Effort run postponed till wednesday. Form still good. Very slight signs of cold lingering.

PM: Easy run home with good form and cadence.

Wednesday:

PM Effort run: 15.3k @ 3:47-8 pace

Out (against wind 7.65k) 4:01 Pace
Back (Downwind 7.65k) 3:34 Pace

I was expecting an improvement here. Pretty rested after 2 big 160k weeks so plenty of strength, and I was wondering how Mondays drills and strides would help in a faster run. That said, I had more food in my system than I would have liked and was a little apprehensive as I hadn't run fast in a while.

Jogged the couple of K out to the cycle track at Clontarf (I usually start close to where Clontarf half starts). Route goes from forst carpark near Alfie Byrne road out to near end of cycle track at Sutton and back. For a change the wind had turned and the outward leg was into a stiffish breeze, with a strong tailwind back (which helps with pacing.)
I repeated 1 light mini- set of Mondays drills and 1 stride, in the last 500 metres of my WU. Worked well as I was able to get straight into it. Comfortable enough out to the turning point. A quick pit stop and stretch. Now the test. Cadence just about able for the downwind speed. Probably the fastest ive run since I retuned from my layoff late October. Probably faster than a lot of strides i've been doing!
Passed a young lad, under 20, in opposite directions on my way out near enough Sutton. On the way back caught up with him just after the causeway, he was running strong enough in the grass verge at 4 min pace-ish. Perhaps, he was doing a medium length steady run. Anyway when he heard the footsteps approach he sped up! and started running in front of me! so I used my hill running shortcut detector to sneak in front of him where the cycle lane went on-road for a stretch. This was running's version of homer slapping him in the face with a glove: "You've insulted my honour sir, I challenge you to a du-el!"
The race was on! He was breathing hard and seemed to believe that my pace would abate soon. There's 6 more kilpmeters of this son, I thought to myself not sadly.
Well I heard him smoke, heard him smoke some more, heard him burn..and heard the explosion as he blew just behind!
Normally his presense would be an unwelcome distraction but it had been so long since I had run faster that it just added to the enjoyment. I wont be charging Raheny or whatever club he belonged to for the lesson. Fun over, no more messing like that for the rest of the year.
It turned out I had upped the pace by 5s a k for that kilometer and it meant that the last 2k were more painful than necessary. Lesson learned by me too.

Averaged 3:34 on my garmin for that downwind half. For a 2:30 marathon Ill have to average 3:32 on garmin for the whole thing (last 2 marathons shows garmin running 1.5 secs/k faster than time suggests). That's daunting, but Im making progress. Ran that 15.3k almost 2 mins faster than previous. 1 min from fitness, 1 min from form (from Mondays drills/strides). Given in-effiencies of running in wind, the session was probably equiv. to a 60 min even flat ten miler.

Same as Monday again today, so good running form continues through all runs into the weekend. and might add paw skips this time.

T runner

Krusty_Clown wrote: »

Great to get a 100 mile week completed, particularly with a head cold. Hope you're on the mend. I'm juggling with something similar at the moment and trying not to drop the mileage/quality. On the subject of flexibility, speed and strength, this week's 5k schedule calls for a 'Strength Endurance Hill Circuit'. I figured that this was some sort of hilly tempo run, but after doing a quick search, I found this video by the man himself (Steve Magness), inspiringly called 'Strength Endurance Hill Circuit', so I'm guessing that this is approximately what he had in mind. If you have a couple of minutes to spare, could you take a look and tell me what you think? Coming from someone who has never done any bounding, squat-jumps or ankle flips, am I asking for trouble by jumping into this session (if you'll pardon the pun)?

I think youll be OK krusty. It could be tough on the cold thats the only thing.
Take the first one at 80% effort for the Plyo bits. Concentrate on technique and power.
The bounding is basically emphasizing a big leap and holding it in position for maximum air time. Powerful bounds forward. The Sprint at the end is your hill sprint.
You can over-emphasise leg speed or power for some of the sprints if it suits.
Just be very conservative. Ease into it.
Its a tiring session, so look at the recovery available and plan accordingly.

Re. The cold, I just halved the runs and ran them easy, trying to keep HR in a zone where I wouldn't be challenged at all. I sacrificed quality for maintenance runs but cold was gone in a few days (hopefully) so it was worth it

Krusty_Clown

Great to get a 100 mile week completed, particularly with a head cold. Hope you're on the mend. I'm juggling with something similar at the moment and trying not to drop the mileage/quality. On the subject of flexibility, speed and strength, this week's 5k schedule calls for a 'Strength Endurance Hill Circuit'. I figured that this was some sort of hilly tempo run, but after doing a quick search, I found this video by the man himself (Steve Magness), inspiringly called 'Strength Endurance Hill Circuit', so I'm guessing that this is approximately what he had in mind. If you have a couple of minutes to spare, could you take a look and tell me what you think? Coming from someone who has never done any bounding, squat-jumps or ankle flips, am I asking for trouble by jumping into this session (if you'll pardon the pun)?

T runner

Stazza wrote: »

T, that's it, that's the way to go. Just watch that you put more recovery days in and also be mindful of the plyometric nature of the exercises (Monday); To go straight into those exercises could result in problems, especially on top of miles and the other aspects of C's preparation schedules. If you look closely at what your man's doing, you'll see there's a strength and power element in the training while slightly fatigued. The guys were doing these prep schedules after years of more basic stuff, which is very effective. I'll route around in my paperwork and transcribe the 'real schedules' that the guys were doing before they got to this stage in their development. Give me some time though, I'm very busy. If you're going to fire straight into this, I'd strongly suggest you leave out the Monday session and work off a Hadleyesque 9 day schedule using the other sessions in the C. prep. schedule.

Great to see you thinking like this, it's the way forward. But baby steps first. Be really mindful of recovery.

Yep, I did the Monday session last year and it was tiring. In particular the one legged high knee hops are leg killers. Just basing some of the exercises off this schedule for now. Anything new is going to be introduced in small proportions that can be recovered easily from. Will build slowly.

Did Tuesdays drills today, and 6 downhill strides.

Ill probably just add squats and stars to a few other exercises as well as my core work for the strength plyo/workout. Starting with just 2 reps. The main emphasis is still the building of the aerobic base, but I want to touch on more aspects a little from now on: strength, speed, flexibility as I tend to react well to them.

Also Ill try and do a lot of different types of exercises to make sure I cover all the bases of strength and flexibility. More fun too and easier to get motivated for.

I have a potential circuits session on Wednesday. A Canadian trainer with a lot of exercises over an hour that includes a lot of the Monday and Tuesday stuff.

Club circuits on Thursday although the location is an hour jog away and another hour jog home. If I jog in to work, that's 3 hours running.
Might do that once a month.

I have the national masters in 4 weeks. Feeling fresh now but ill keep it easy till Thursday and then start 3 more weeks building tapering from Thursday 23rd for an easy week including National Masters XC on the 26th.
Going to try and consolidate the mileage now. If I can get the elements into my schedule this week, ill do 160-170-180k the following 3 weeks with the elements in:
2 days quality (16k or 70 mins) just below AT. Long run with just a little pressure.
Considering the following options for my quality run now:
-- 200m@5k pace/200m steady continuous run for 8-10k on track preferably
-- 60-70 mins continuous uphill 3-6' on treadmill @ <178 HR
-- HR progression run: Either Hadd test or on uphill treadmill 3-6'

If I can get those 3 weeks in the bank, I Should have the template I need to start bringing the running speeds/total mileage up (with same time running), and to start varying the sessions and enjoying the fitness, for the next month block (March-April).
One session i'm looking at is a 10k time trial (possibly with slight progression).
Ill look at extending that by 2k a week at the same pace until I hit 20k at that pace by early April.
Canova maintains that the special resistance gained from such a run will not only allow the 20k to be run as fast as the 10k was previously: but it will also force the time of the 10k time-trial and subsequently 10k race pace (and other race paces) down.
This might be one explanation why Paula Radcliff was able to knock chunks off her 3k time after marathon training, when previously years of rep training could barely knock a second off her final lap.

National 10k is early April. So perhaps one race pace session 8-9 days out from the race. If things go well I could be there or there abouts for a masters M40 medal if my 10k time is near 33:00.

Ill resume aerobic training for the rest of month now with light R pace, LT pace and AT pace stuff. May then looking at some (conservative side) 3k, 5k training (all with good recovery) looking for a fast 5k time then.

A little recovery perhaps and then 5 month marathon plan starts in June.
Target races on route: August 4th. National marathon. Hoping for individual and team masters medal and to run sub 72 (at least).

Late August: Warriors run: Local race. 14.2k hilly road race including 4k of offroad mountain climb in middle. Running sub 54 in good conditions gives me a chance. That's the target. The strength needed to run the last road 6k fast is not dissimilar to the strength needed to hold speed or speed up in the last 10k of a marathon.

Then 9 weeks to Frankfurt marathon, hopefully aiming for something under 2:30.

Talk is cheap!