"Once we accept our limits, we go beyond them"

yaboya1 · 04-05-2014 08:36PM

RedRunner wrote: »

Ok, maybe slightly crazy and possible risk of injury but I enjoyed letting loose a bit on this run. Wont do this every week, but I do need to work out what my new training paces should be.

According to the Daniels book, your VDOT should be based off a recent race result. In your case I think it would be St Anne's, as that gives you the highest number. Plug it in here and it will give you your training paces

FBOT01 · 04-05-2014 08:37PM

Nice run yesterday. Well done on the PB. Enjoy the rest day tomorrow.

RedRunner · 04-05-2014 08:43PM

yaboya1 wrote: »

According to the Daniels book, your VDOT should be based off a recent race result. In your case I think it would be St Anne's, as that gives you the highest number. Plug it in here and it will give you your training paces

Interesting...thanks v.much for the link!:)

RedRunner · 04-05-2014 08:55PM

FBOT01 wrote: »

Nice run yesterday. Well done on the PB. Enjoy the rest day tomorrow.

Cheers. Meant to say hello but got to start a bit late and every time I looked for you after you looked busy. That's assuming you were the guy with the clipboard?:)

AuldManKing · 04-05-2014 10:47PM

Just seen your park run result. Superb stuff and delighted for you as it's well deserved and entirely merited due to your hard work.
19:xx isn't too far away.

*obligatory warning to RR not to get carried away and get injured

Duanington · 04-05-2014 11:13PM

Nice running on the parkrun RR - congratulations on a very strong PB

Younganne · 04-05-2014 11:45PM

Just catching up, Congrats on London...delighted you got such a big PB and enjoyed the experience.... and the PB yesterday. Well done great to see you running and the injuries behind you!!!

FBOT01 · 05-05-2014 01:10AM

RedRunner wrote: »

Cheers. Meant to say hello but got to start a bit late and every time I looked for you after you looked busy. That's assuming you were the guy with the clipboard?:)

Yep that was me alright. Catch up with you next time.

Murph_D · 06-05-2014 12:17AM

https://www.facebook.com/stannesparkrun/photos/a.221995011343663.1073741848.133183410224824/221998914676606/?type=3&theater

Pacing Mule · 06-05-2014 07:01AM

Murph_D wrote: »

https://www.facebook.com/stannesparkrun/photos/a.221995011343663.1073741848.133183410224824/221998914676606/?type=3&theater

Now I know RR has a few years on some here (me too to be fair) but who is the dude in the boards shirt behind him ?

RedRunner · 06-05-2014 07:52AM

Pacing Mule wrote: »

Now I know RR has a few years on some here (me too to be fair) but who is the dude in the boards shirt behind him ?

Ha ha...very good:)

I could have pipped him on the line but I decided to be kind to my elders.

RedRunner · 06-05-2014 10:09PM

Monday 5th May

Rested. Did about an hour of stretching and foam rolling

Tuesday 6th May

Plan- 5-6miles easy at 9:00-9:10 pace

Actual 5.7mi @9:06avg

Nice easy run. Very pleasant conditions if a bit blustery along the coast.
Nice to get over the 700 mark for the year.

WTD|5.7
MTD|26.49
YTD|705.09

RedRunner · 07-05-2014 11:16PM

Wednesday 7th May

First track session with club in Morton stadium. About time I started doing this. As it turns out there is a specific speed session for the fit for life group in our club so I thought this would be a perfect way for me to ease into the whole session thing rather than going down there with all the fast groups and getting totally blown away and disheartened as a result.

Went down and got there a bit early. The track was well busy with our faster group already going hard at it. As I was watching all the runners who should I spy bombing round the track only Auldmanking. Could see that he was doing 800s and going at a fair pace. Got to say hello very quickly as he headed off for his cool down.

My own session got going after a short warmup and a bit of stretching. There was just three of us and we had two coaches. This is great as we get the benefit of two peoples experience and have quality feedback. I was totally like a fish out of water here and would have preferred a longer warm up but just went with the flow

First up was 4 x 300 with 100m jogging recovery: 61,57,59,60

Felt grand after these, wasn't sure if I should have been doing a bit harder but was erring on the side of caution as I didn't know what was coming up next. Strongish breeze coming into last 100m.

After a few minutes rest we then started our next section 4 x200m with 200m jog recovery: 33,34,34,33

Felt pretty tired after last one but reckon I could have done more at a push. happy with the consistency in these ones. Few laps cool down and that was it. Pretty short and sharp but I really enjoyed it. I'll be a bit better prepared next time and do a bit of a longer warmup myself and a longer cool down.

Loved running on the track again, first time since a juvenile. Can't wait to get my lighter shoes and try them out on the track. Not much mileage tonight, 3.2miles in total but enjoyed it all the same.

WTD|8.9
MTD|29.69
YTD|708.29

AuldManKing · 07-05-2014 11:22PM

Nice 200s

yaboya1 · 07-05-2014 11:22PM

I've never done 200's, but they seem pretty quick.
Good stuff

Murph_D · 07-05-2014 11:27PM

Nice going. You might see me up there one of these days.

career_move · 08-05-2014 01:02PM

Hi RR. Congrats on the 5k PB

Regarding the pace you should be doing for easy runs I would err on the side of caution. I know I have always done my easy runs slower than the pace the Mcmillan calculator throws up. If you think about it he is basing those paces on someone who has been running for years and would therefore have a very strong aerobic base to work off. I always think that the goal of my easy runs is to get mileage into my legs so as such it doesn't matter if I run them at 8m/m or 9m/m but if I run them faster it will take more out of me, I'll need more recovery time before my next run/session and I'll be more susceptible to injury.

What's your next big goal race and do you have a plan for it? Mixing and matching club sessions, tempo runs, long runs, races is a bad idea I think because you have no proper structure and you'll get injured more easily

RedRunner · 08-05-2014 08:46PM

career_move wrote: »

Hi RR. Congrats on the 5k PB

Regarding the pace you should be doing for easy runs I would err on the side of caution. I know I have always done my easy runs slower than the pace the Mcmillan calculator throws up. If you think about it he is basing those paces on someone who has been running for years and would therefore have a very strong aerobic base to work off. I always think that the goal of my easy runs is to get mileage into my legs so as such it doesn't matter if I run them at 8m/m or 9m/m but if I run them faster it will take more out of me, I'll need more recovery time before my next run/session and I'll be more susceptible to injury.

What's your next big goal race and do you have a plan for it? Mixing and matching club sessions, tempo runs, long runs, races is a bad idea I think because you have no proper structure and you'll get injured more easily

Hey CM,

Thanks for the comments. Yes I'm a bit rudderless with no plan at the moment. Next race proper is May 24th, a 10k. In a way I'll be representing Ireland

I'm bringing a team from work to Paris to race a 10k against other companies like ours from across Europe. My goal is to perform well and hopefully go sub 44 mins.(current pb is 46:42)After that I need to choose my goal races with DCM being aim for later in year. I'll have a look at race schedule later and post some goals. Any help you could offer in terms of going about structuring a plan would be much appreciated.

RedRunner · 08-05-2014 10:51PM

Thursday 8th May

Easy run at lunchtime. Legs a bit achy with DOMS from session last night but otherwise all good.

4mi@ 8:40

WTD|12.9
MTD|33.69
YTD|712.29

RedRunner · 09-05-2014 12:01AM

Ok I've had a look at potential races that I will target for the remainder of year. The following are likely races but I may change as necessary but essentially I'm hunting down new PBs from 1 mile to marathon.

May

24th May- Paris 10k - Current PB 46:42 Target : 43:XX

June

11th June-BHAA Trinity Track 1 mile- Current PB 6:03 Target 5:5X
28th June- Irish Runner 5 mile - Current PB 35:42 Target 34:30

July

16th July - BHAA DCC 5k - Current PB 21:12 Target 20:45

August

4th Aug- Rock n Roll Half (Maybe)
23rd Aug - Frank Duffy 10 mile - Current PB 1:28:27 Target 1:13:xx

September

13th Sept Athlone Half
OR
20th Sept Dublin Half - Current PB 1:39:50 Target 1:38:xx

October

27th October - Dublin City Marathon - Current PB 3:52:32 Target :TBD;)

What I'd like to do is continue doing club sessions midweek and long runs at weekend and build a plan around that. Maybe do the odd park run and adjust accordingly so need to have a think about how I should structure training over next few months as CM says , indiscipline and lack of structure could lead to injury.

I may adjust these target times also depending on rate of progress or lack of progress as the case may be.

Beef · 09-05-2014 10:40AM

Busy summer ahead Red! Best of luck with the training for all that!

AuldManKing · 09-05-2014 10:57AM

interesting race schedule!

I'd be careful about the mile race though - are you going to do any specific mile training for it or just rock up and do one?

tang1 · 09-05-2014 11:03AM

Be seeing you at the Irish Runner 5mile & Athlone Half all things going well.

RedRunner · 09-05-2014 12:02PM

AuldManKing wrote: »

interesting race schedule!

I'd be careful about the mile race though - are you going to do any specific mile training for it or just rock up and do one?

Interesting as in WTF! Or interesting in another way?

Was just going to rock up to the miler and rely on club sessions as prep. Probably not the ideal thing of course . What are you thinking?

AuldManKing · 09-05-2014 06:34PM

RedRunner wrote: »

Interesting as in WTF! Or interesting in another way?

Was just going to rock up to the miler and rely on club sessions as prep. Probably not the ideal thing of course . What are you thinking?

Being honest, I was worried about injury as mile training is intense!
But if you''re doing it off the cuff, then not so bad!

Regarding the interesting comment, nah, it's just my OCD about races being progressive distance wise as we move to a marathon.
But it's a good schedule. (Still interesting though

)

RedRunner · 09-05-2014 08:02PM

AuldManKing wrote: »

Being honest, I was worried about injury as mile training is intense!
But if you''re doing it off the cuff, then not so bad!

Regarding the interesting comment, nah, it's just my OCD about races being progressive distance wise as we move to a marathon.
But it's a good schedule. (Still interesting though )

Nah the mile is not so much a major goal but more of a novelty and would be nice to do a sub6 mile. I reckon there is plenty of room either side of that event for prep and recovery.

I see what you mean re the progression bit. A bit up and down in the summer but it is all progression from the 10miler onwards. The 10 mile , the half and Full will be the three key races for me.

.....although guy who was doing session work with me reckons I should try 3000m and 5000m on the track:eek::eek::eek:

RedRunner · 10-05-2014 11:34PM

Friday 9th May

Rest day. And the legs felt like they needed it. I think they are still in shock after Wednesdays session. Did some stretching and foam rolling. Reckon I need to schedule a massage for next week to work out a few knots.

Saturday 10th May

After a couple of visits to Amphibian King today, first Ballymount and then Ashtown I got my hands on a nice new pair of Brooks Racer ST5s. So just had to try them out this evening. Legs still a bit achy and felt slightly fatigued but was just going for a short one as I was under time pressure as the dinner was in the oven! Shoes felt great and much lighter than my Adrenalines.

After dinner went to see the AMAZING Spiderman2 with the kids and proceeded to put back in the 800Kcals I burned off earlier:rolleyes:

4.19miles @8:23

WTD|17.09
MTD|37.88
YTD|716.48

RedRunner · 11-05-2014 11:38PM

Sunday 11th May

Long run today didn't get done until the evening as eldest boy had a match this morning. Went down to watch the Giro pass by in the afternoon (for all of 20 secs) as it passed by not too far from where I live. Great to see it. They were going by at some speed into a headwind.

As for the running was just looking to do 10-11 today at easy pace . Legs were feeling a bit better today. Felt good throughout the run and plenty left in the tank at the end of it.

10.58mi @ 8:54

WTD|27.67
MTD|48.46
YTD|727.06

RedRunner · 13-05-2014 08:36PM

Monday 12th May

Rest day from running but did 20 mins on bike (11Km), 20 mins stretching and strengthening and 20 mins foam rolling

Tuesday 13th May

Easy run home from work. Glorious evening. What in God's name was I thinking wearing a base layer! Sweating buckets I was. Ran a good bit on grass along coast at Clontarf. Felt very comfortable at this pace.

7.21mi @ 8:49

WTD|7.21
MTD|55.67
YTD|734.27

yaboya1 · 13-05-2014 08:41PM

RedRunner wrote: »

Easy run home from work. Glorious evening. What in God's name was I thinking wearing a base layer! Sweating buckets I was. Ran a good bit on grass along coast at Clontarf. Felt very comfortable at this pace.

I wouldn't have minded having a base layer running along there around 2:40pm!

"Once we accept our limits, we go beyond them"

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