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Last Year of My Twenties (C25K and Beyond)

12467…12

Comments

  • #92
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    SamforMayo wrote: »
    You header, you don't do things by halves!! Well done. Tuam next week?

    Haha thanks very much. :D
    Definately heading for Cheeummm sure isn't it the fastest town in Ireland. ;)


  • #93
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    Wednesday 28th - Recovery
    Set out to do a good recovery today and brought the pace way down. Found it hard to stay at 7+ min/km and at times I felt a bit silly. Right now my legs feel brand new though so happy days.

    40 mins recovery @ 7 min/km avg.

    If the DCM novices thread is anything to go by, I should be going slower again, something I will have to keep in mind.


  • #94
    SamforMayo
    Registered Users, Registered Users 2 Posts: 2,297 ✭✭✭SamforMayo


    SeanPuddin wrote: »
    Haha thanks very much. :D
    Definately heading for Cheeummm sure isn't it the fastest town in Ireland. ;)

    That's one way of describing it!!!!


  • #95
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    SeanPuddin wrote: »
    If the DCM novices thread is anything to go by, I should be going slower again, something I will have to keep in mind.

    Why do you say this?
    FWIW I think your 7 min/km pace for a recovery run is spot on for you.
    If you look at some of the faster guys here running 5min/mile, their recovery pace would be around 7:30-8min/mile i.e. 50-60 % slower than 5k pace

    Judging by your 5k race your 5k pace is about 4:40/km (280 seconds/km). 50% slower than 5k pace would be 280 x 1.5 = 420 seconds/km i.e. 7 minutes/km.

    I think it is better to base recovery pace of an actual result (i.e. your recent race) than a goal result (i.e. your planned marathon Pace).


  • #96
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    menoscemo wrote: »
    Why do you say this?
    FWIW I think your 7 min/km pace for a recovery run is spot on for you.
    If you look at some of the faster guys here running 5min/mile, their recovery pace would be around 7:30-8min/mile i.e. 50-60 % slower than 5k pace

    Judging by your 5k race your 5k pace is about 4:40/km (280 seconds/km). 50% slower than 5k pace would be 280 x 1.5 = 420 seconds/km i.e. 7 minutes/km.

    I think it is better to base recovery pace of an actual result (i.e. your recent race) than a goal result (i.e. your planned marathon Pace).

    Appreciate the feedback. I saw the 3-4 minutes slower than 5K pace bandied about but I agree a percentage based pace makes more sense.

    7min/km feels like a good recovery. Thanks a lot.


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  • #97
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    SeanPuddin wrote: »
    Appreciate the feedback. I saw the 3-4 minutes slower than 5K pace bandied about but I agree a percentage based pace makes more sense.

    7min/km feels like a good recovery. Thanks a lot.

    3/4 minutes per mile or km? I think % is much better way to work it out because 3/4 min per mile is much different for someone with a 5k pace of 5 min/mile than someone with a pace of 10 min/mile

    Edit:however for someone running 5ks between 7-8 min mile like yourself then 3-4 min/mile slower than 5k pace = 50% slower than 5k pace. hence the advice is correct.


  • #98
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    I can't find what I read now, twas late last night on my mobile. Thanks for clearing it up.


  • #99
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Well done on a great race Sean:D


  • #100
    JMSE
    Registered Users, Registered Users 2 Posts: 907 ✭✭✭JMSE


    well done Sean, been reading this for a while, am amazed that you are able to run tonight having given everything you had to the 5k only last night!! I say that as a 2014 c25k novice, started in jan. Last night I took part in a 5 mile race but no way could I have run again tonight, too much stiffness in the calfs for that. Fair play for your commitment and getting down to almost 23mins.


  • #101
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    JMSE wrote: »
    well done Sean, been reading this for a while, am amazed that you are able to run tonight having given everything you had to the 5k only last night!! I say that as a 2014 c25k novice, started in jan. Last night I took part in a 5 mile race but no way could I have run again tonight, too much stiffness in the calfs for that. Fair play for your commitment and getting down to almost 23mins.

    Cheers JMSE glad there's a few reading this thing! My first race was the Street of Galway 8K (5 mile) and I couldn't walk straight after it for a week haha. 10 months of running under the belt now there's nothing better you can do but get out for a super slow recovery run. It's practically walking really.

    You must be pretty hooked yourself at this stage, best of luck with it. Do you have a log?


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  • #102
    JMSE
    Registered Users, Registered Users 2 Posts: 907 ✭✭✭JMSE


    No log Sean, not on the net anyway. Hooked and determined alright, at the minute I need an off day between runs but I think that need is gradually decreasing. The changes in fitness are clear to see month by month, even though day by day they're invisible. Keep it up............


  • #103
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    I know that feeling well, but keep getting out and remember to slow down most of the time ;)


  • #104
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    I'm back after 3 weeks off.

    Straight into day 1 of marathon training. :pac:

    Following the boards.ie plan which called for 3 miles today.


  • #105
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    4 miles easy with 5x100m threshold after the third mile. Felt great to stretch the legs and break up an easy run. Very enjoyable. Also nice to see the soft drizzle has scared all the shams away from Salthill. Back to normal!

    Changed my watch and Garmin to miles but I'm completely lost. I'll try to persevere but it's gobbledegook to me at the moment.


  • #106
    martyboy48
    Registered Users, Registered Users 2 Posts: 2,140 ✭✭✭martyboy48


    SeanPuddin wrote: »
    4 miles easy with 5x100m threshold after the third mile. Felt great to stretch the legs and break up an easy run. Very enjoyable. Also nice to see the soft drizzle has scared all the shams away from Salthill. Back to normal!

    Changed my watch and Garmin to miles but I'm completely lost. I'll try to persevere but it's gobbledegook to me at the moment.

    Just so you know, you don't have to go imperial. You can if you want, but you don't have to. :)


  • #107
    JMSE
    Registered Users, Registered Users 2 Posts: 907 ✭✭✭JMSE


    good to see youre back on track seanpuddin. i'm finding as newb that the miles / kms thing is okay now that ive done a 5k 10k 4ml and 5ml race, maybe once youve set times for yourself in new and old money that you'll convert it quicker then


  • #108
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    I'll give it a go for a while and see ;)


  • #109
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    3 miles easy at lunchtime. I'm definitely changing back to km's, I'm lost!


  • #110
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    8 slow miles around Galway running with someone else for the first time. Tough going with the heat and heart rate wouldn't come below 170. Mental, no wonder I usually don't wear that thing. 6:11min/km avg.


  • #111
    martyboy48
    Registered Users, Registered Users 2 Posts: 2,140 ✭✭✭martyboy48


    Nice day for it, a tad on the hot side though :D I haven't wore my HRM in about 18 months. I must give it a go again and see how I am :)


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  • #112
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    I'd hate to see my HR on a 5KM race :D. Plan is to run alone again and chill out on the pace, must keep an eye on the heart rate though, 170-180bpm is crazy on a LSR.


  • #113
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    5K recovery run slow as possibly possible.

    Week 1 of marathon training complete! 22 miles / 36 km :D


  • #114
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    5K + a bit of banking + 1K easy. The banking was hard, AIB is the pits. Very warm out but great to sweat out last night's barbeque.


  • #115
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    1 mile w/u + 3 miles at marathon pace + 1 mile w/d.

    Found this tough going as it was very warm with a strong headwind. Bit disappointed with how it went as my pace was all over the place.


  • #116
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    Back to normal in Galway, pissing rain. Happy out though as my recovery run meant I was actually recovering instead of sweating buckets.

    5K at 6:48min/km avg.


  • #117
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    Been a while since logging here. Find myself down in Limerick these days, missed a good lot of runs due to the move. A lot harder to find a nice LSR route than Galway but it's not all bad. Maybe I'm looking in the wrong places.

    11.8 mile LSR on Saturday, didn't have time to do a recovery run on Sunday.

    3 miles easy this evening. Ended up at 5.63km at 6:07min/km average.

    4m pace tomorrow :S


  • #118
    martyboy48
    Registered Users, Registered Users 2 Posts: 2,140 ✭✭✭martyboy48


    Is it a permanent move Sean or just a short term work thing?? A move like that could throw you a few headaches alright but you'll be back on track in no time hopefully. I'm sure there's one or two Limerick heads here who could point out a few routes to try out. Keep up the good work and good luck down there anyways :)


  • #119
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    Cheers Marty appreciate it.

    Yea permanent, started work there on Monday so no going back now. I forgot to ask if there's shower facilities but thankfully they do!

    Have a few routes to try out from scoping on maps so I'll see how they go.

    Trying my best to get back up for the Streets of Galway!


  • #120
    JohnDozer
    Registered Users, Registered Users 2 Posts: 804 ✭✭✭JohnDozer


    Just wondering what part of town you are based in? I might be able to recommend some loops or routes. I run at lunchtime around the city 2-4 days a week, dunno if that's of any interest to you for occasional meet-ups.


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  • #121
    SeanPuddin
    Closed Accounts Posts: 751 ✭✭✭SeanPuddin


    Sent you a PM there John cheers.


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