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

RedRunner · 13-05-2014 08:48PM

yaboya1 wrote: »

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

Can be a bit of a lottery sometimes alright.I brought a rain jacket in with me too but left that behind in work. Weather is very unpredictable at moment but the forecast for later in week seems to be good.

RedRunner · 14-05-2014 11:12PM

Wednesday 14th May

Club Session:

Did a couple of miles warm up in the park next to the track nice and easy. felt better prepared than last week for whatever lay ahead in the session. Just seem to be doing whatever the coach comes up with at the moment rather than following a "session plan". One of the girls is doing specific training alright for 800s in graded meets but I'm happy to go along with whatever he suggests for the moment.

The suggestion tonight was 8 x 400m

As I've said before these sessions are a big learning experience for me so hopefully I can get better at them over time. There was 5 of us tonight but I set off earlier on mine as I had got there early and got a decent warm up done.After a while I joined the rest of the group to finish off the last few. This was a bit of go as long as I could until I need a break and it ended up going like this

5 x 400 off 60secs standing rec (Rounded up the lap times)

Lap Avg pace

82 (5:06)

82 (5:02)

80 (5:00)

81 (5:04)

81 (5:08)

2 x 400 (after break of about 3 mins):

81 (5:06)

80 (5:06)

After these felt a bit of soreness in my left quad. Contemplated calling it a night but decided to do another couple but a bit slower. Was feeling a bit fecked anyway at this stage. took about another 4 mins rec before this set:

83 (5:16)

85 (5:35)

So after thinking I had done 8, realised later I had actually done 9 altogether. Bonus! But I couldn't do anymore between the tiredness and the quad soreness anyway so happy with what I got done tonight. Hopefully the quad will repair itself over next couple of days. I'll take it very easy anyway and rest up if I need to. The body will take a while to get used to these workouts but I'm loving running on the track. Icing up my quad right now.

Got a great shout out from AMK on one of the reps(sorry I couldn't respond A but I was very focused at the time:cool:)

Total for night 5.61miles incl w/up and c/d

WTD|12.82
MTD|61.28
YTD|739.88

tang1 · 14-05-2014 11:17PM

Nice 400s RR, even reading about them had me fecked!! Look after that quad.

Ososlo · 14-05-2014 11:23PM

I did the same session last night but off 90 sec walk/jog recoveries. How do you sound so nonchalant about it? It was a feckin nightmare for me!!!
Great times there speedy! You should be well happy with that session.

that's my local park btw

RedRunner · 14-05-2014 11:30PM

tang1 wrote: »

Nice 400s RR, even reading about them had me fecked!! Look after that quad.

Thanks...but I fear I may be doing them too fast????

Using the vdot calculator http://www.runbayou.com/jackd.htm

if I'm reading correctly...based on 5k time of 21:12 I should be running 400 reps at 94secs.

MacMillan says 91-95 secs for speed pace. Would value any advice here folks.

Ososlo · 14-05-2014 11:32PM

RedRunner wrote: »

Thanks...but I fear I may be doing them too fast????

Using the vdot calculator http://www.runbayou.com/jackd.htm

if I'm reading correctly...based on 5k time of 21:12 I should be running 400 reps at 94secs.

MacMillan says 91-95 secs for speed pace. Would value any advice here folks.

I know nothing

so can't advise you but did your coach tell you what effort to run them to? I've been told to run them to 1 mile pace/effort.

RedRunner · 14-05-2014 11:34PM

Ososlo wrote: »

I did the same session last night but off 90 sec walk/jog recoveries. How do you sound so nonchalant about it? It was a feckin nightmare for me!!!
Great times there speedy! You should be well happy with that session.

that's my local park btw

Haha..nonchalant ..really? Make no mistake it was really hard work.Before I did the last one or two I really thought I'd nothing left but managed to dig it out of somewhere. Wasn't very far off a dry wretch after the last one as I pushed hard in the last 80m.

Yeah reckoned that park was near you alright. Its a grand spot and I'm sure I didn't see the half of it.

HelenAnne · 14-05-2014 11:37PM

RedRunner wrote: »

Thanks...but I fear I may be doing them too fast????

Using the vdot calculator http://www.runbayou.com/jackd.htm

if I'm reading correctly...based on 5k time of 21:12 I should be running 400 reps at 94secs.

MacMillan says 91-95 secs for speed pace. Would value any advice here folks.

I was doing them at about 85-92 - you should have stuck with me, speedy!

I THINK mine were approx 92, 93, 88, 89, 90, 87, 85

They may have been slower. I am slightly guesstimating by how far D thinks I was ahead of her as I wasn't wearing a watch.

RedRunner · 14-05-2014 11:37PM

Ososlo wrote: »

I know nothing so can't advise you but did your coach tell you what effort to run them to? I've been told to run them to 1 mile pace/effort.

No he didn't really. Just sort of said don't go flat out but not too easy either. Looking at my avg paces on not much over 5min/mi I must be doing these too fast. No way could I run a 5 min mile right now.

RedRunner · 14-05-2014 11:38PM

HelenAnne wrote: »

I was doing them at about 89-94 - you should have stuck with me, speedy!

Methinks you are right!:)

pistol_75 · 14-05-2014 11:43PM

RedRunner wrote: »

Thanks...but I fear I may be doing them too fast????

Using the vdot calculator http://www.runbayou.com/jackd.htm

if I'm reading correctly...based on 5k time of 21:12 I should be running 400 reps at 94secs.

MacMillan says 91-95 secs for speed pace. Would value any advice here folks.

Did the coach give any advice on what effort they should be done at? Typically it would be 5K pace maybe 3K pace.

It can be counterproductive to do them too quickly, possible injury being one. That being said your paces were consistent enough.

Again it really depends on what the coaches intention was.

RedRunner · 14-05-2014 11:50PM

pistol_75 wrote: »

Did the coach give any advice on what effort they should be done at? Typically it would be 5K pace maybe 3K pace.

It can be counterproductive to do them too quickly, possible injury being one. That being said your paces were consistent enough.

Again it really depends on what the coaches intention was.

Unfortunately not. Think I need to have a chat next time about this. I'm a bit worried I may bring on an injury if I keep doing these at this effort.

HelenAnne · 14-05-2014 11:51PM

pistol_75 wrote: »

Did the coach give any advice on what effort they should be done at? Typically it would be 5K pace maybe 3K pace.

It can be counterproductive to do them too quickly, possible injury being one. That being said your paces were consistent enough.

Again it really depends on what the coaches intention was.

He didn't really say a pace, like 3k or anything, but he told us how many reps we'd be doing, so we were to do a comfortably hard pace we could hold for 8 reps (or 9 in RRs case!)

(RR interpreted it better than me as his efforts were more consistent)

pistol_75 · 15-05-2014 12:01AM

RedRunner wrote: »

Unfortunately not. Think I need to have a chat next time about this. I'm a bit worried I may bring on an injury if I keep doing these at this effort.

McMillan sounds a bit more realistic alright. You have probably run them a lot quicker than mile pace with the overall distance being over 2 miles.

Mind how you go over the next couple of days.

RedRunner · 15-05-2014 09:00PM

Thursday 15th May

Should really have been a recovery run but did this with company at lunchtime today. Was going to mind the sore quad so was ready to drop the pace or return to office if necessary but in fact it was fine and I think the run probably helped as I'm feeling no ill effects from it this evening. I still have a sore spot if I press down on it and wouldn't dream of foam rolling it yet but its fine otherwise. Will rest tomorrow in any case and that should help recovery too. If I have to lay off Saturday too, I will, as I'd like to get a long run in on Sunday.

4.2mi@ 8:24

WTD|17.02
MTD|65.48
YTD|744.08

tang1 · 15-05-2014 09:19PM

Good to see the quad gave you no jip today, your still right on erring on the side of caution with it though.

RedRunner · 16-05-2014 11:25PM

Friday 16th May

Rest day today but did 40mins easy (20km)on the static bike. Nice loosener and quad is healing nicely.

Will do an easy run in the morning incorporating my first volunteer experience at St Annes Parkrun.

RedRunner · 17-05-2014 12:57PM

Saturday 17th May

Easy run up to St Anne's Park Raheny to make my volunteer debut there. Beautiful morning for it.

3.73mi@8:38

Met Yaboya1 there too as he was also volunteering and saw Murph_D jogging around too. Nice cup of tea in good company afterwards in the Red Stables coffee shop and then I ran home a slightly shorter route along the coast. This was a kind of steady progression run but didn't feel like a huge effort. Wanted to inject a little pace at the end though which is why it ended up in progression status.

2.65mi @ 8:07 (8:26,8:08,7:37)

Total for day 6.38 miles

Good luck to all racing over the weekend!

WTD|23.4
MTD|71.86
YTD|750.46

RedRunner · 18-05-2014 11:51AM

Sunday 18th May

Long Slow Not so Slow Run

Went out with the club early this morning for long run with the idea of 12 easy miles. End up with a small group unintentionally but was feeling comfortable so went with it. I did this a couple of weeks ago and said I wouldn't do it again but here I am reporting a bit of a Britney Spears on it (Oops I did it again!)

In the end this was a brilliant run. I felt really good all the way through, felt easy for first half and then was only feeling comfortably hard at the end but was still able to up the pace a bit to finish strong. Felt great afterwards and recovered very quickly after some stretching. Had that feeling of I'd love to find a HM and race it. That's stand as a good workout ahead of my 10k next weekend but longer term might not be a good idea to run my long ones at this pace:

11.56miles in 1:35 @ 8:16avg

Splits: 8:44,8:20,8:24,8:24,8:09,8:10,8:11,8:14,8:16,8:19,(7:31)

WTD|34.96
MTD|83.42
YTD|762.02

overpronator · 18-05-2014 01:34PM

Flying. Whats up next for you?

RedRunner · 18-05-2014 02:02PM

overpronator wrote: »

Flying. Whats up next for you?

Thanks OP. Not going too bad yourself. Great result today. Hope the hamstring is not too bad.

Next up for me is a 10k in Paris next weekend. It's a cross of road and trail. Should be interesting. Going for new pb there.

overpronator · 18-05-2014 02:08PM

Paris, that's deadly, should be a great day. Good luck with the PB shot!

RedRunner · 20-05-2014 10:55PM

Monday 19th May

Rested

Tuesday 20th May

7.48mi@8:40

Easy effort run this evening in nice balmy conditions. Some slight tightness in ITB but nothing serious. When I was stretching down afterwards I noticed my quad was a little sore where I had hurt it last week. It didn't bother me at all during run , only when I was stretching it afterwards. Because of this I will skip the session tomorrow night as a precaution and just do an easy run since I have the 10k race at the weekend.

WTD|7.48
MTD|90.90
YTD|769.50

Murph_D · 21-05-2014 01:28AM

Probably right to be cautious. You've been tearing it up lately. In a good way, of course, but not a lot of rest after London.

RedRunner · 21-05-2014 11:17PM

Wednesday 21st May

So since I was ditching the session tonight for reasons described above I thought a medium long run at slow pace would be a good idea. Slow enough to get the blood flowing in the legs, long enough to count as a decent workout without too much stress on the leg.

Wanted to keep the pace over 9min/miles ,around 9:10 or so if possible and objective was to do 10 miles. Another smashing evening for a run. Ran up to St Annes park and did a couple of different circuits there including the park run course before ending up back on the coast and heading home.

Very enjoyable run. Must get my HR monitor back in action as I would love to know what my HR is at these days.

Think I'll rest tomorrow, and do 4-5 miles on Friday morning as a loosener before flying out.

10.06 miles @ 9:13

WTD|17.54
MTD|100.96
YTD|779.56

RedRunner · 23-05-2014 10:31AM

Thursday 22nd May

Complete Rest

Friday 23rd May

A few miles this morning to loosen out the legs. Felt really good. I'm like a wound up spring now ready to be let loose on this race tomorrow!:D

Weather forecast is mixed for tomorrow in Paris so could be a factor. Got copy of course and there's a lot of twists and turns and running through wooded areas as far as I can make out. Might not be a fast course but looking forward to the buzz of a race now.

3.49 miles @ 8:17 w /6 x 15 sec strides

WTD|21.03
MTD|104.45
YTD|783.05

HelenAnne · 23-05-2014 10:49AM

Best of luck tomorrow. Have a great race & a great weekend.

Murph_D · 23-05-2014 11:13AM

Best of luck Robbie - Allez les verts!

Gavlor · 23-05-2014 03:30PM

Best of luck and remember "don't f&cking let this slip up now"

Beef · 23-05-2014 04:06PM

Best of luck RedRunner! Jammy git, you're going to Paris and I'm going to Poulmucka.

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

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