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Be still my beating heart
Comments
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Saturday 16 August
5 x (4mins at 5k effort, 1 min jog, 1 min @ 3k effort) 3 min jog recoveries between sets
Up nice and early for the marathon so had a lazy hazy breakfast in bed while watching the women in the very tight tiny knickers/shorts do their thing. I'd be all for the more sensible looser kind;) delighted to see Fionnuala (in a very sensible pair of shorts:)) do so well with a top 10 finish. I see her out on the roads a bit and she always has a little nod for me.
Nice and chilly morning in the Phoenix Park, just how I like it. There was an abundance of runners who were very obviously doing very long runs for marathon training, a lot of whom looked on their last legs. Fair play to them. I do miss that feeling of accomplishment one gets at the end of a 20 mile run:(..... I did my longest training run ever of 21 miles this weekend last year and I loved it!..stop dreaming of marathons Ososlo! Now, back to the business at hand!
Set 1:
5k effort: 7:59 (pace)
3k effort: 7:34
Set 2:
5k effort: 7:57
3k effort: 7:25
Set 3:
5k effort: 7:50
3k effort: 6:54 (I was trying to impress a guy (a running guy
))
Set 4:
5k effort: 7:48
3k effort: 7:01
Set 5:
5k effort: 7:38 (slight decline)
3k effort: 7
Ran efforts by feel. Interesting that each rep got progressively faster. I did feel better as I went along and really got into it. I found the one minute jogs between 5 and 3k efforts ample to get my breath back and was able to jog them all at a decent pace and found the 3 mins between sets more than enough. Could have got going again after 2 mins. Today was just one of those days when everything seemed to go right. I LOVED running the faster bits and looked forward to each new rep instead of dreading them, especially the 3k reps.
Ran the cool down a bit too fast but I was feeling great after a short recovery jog and it was mainly downhill so during this session today I actually managed to unofficially knock about 3 mins off 10mile pb which is admittedly quite soft. I'm putting the improvements in overall pace down to the better running form for the slower bits of the run (w/u, c/d, recoveries) which were much faster than usual.
Now if I had worn those teeny tiny shorts those marathon runners were wearing this morning could I have gone even faster?:D
The 2 or 3 day recoveries are obviously suiting me and I definitely won't be doing anything faster again until Wednesday. I feel a bit crap now a few hours later to be honest so obviously did work very hard today:)
Total: 10:37 miles0 -
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Sunday 17 August
3.67 miles recovery @ 9:50min/mile
Felt rotten all yesterday evening after my sesion and had a terrible night's sleep but felt really good this morning despite this. Watched the marathon in bed and headed out for my recovery run. Again, way too fast for a recovery effort but I can't seem to run slower with the new running form. It'll come eventually I'm sure.
Popped into ALSAA this evening to look at the track and see how much it costs to use. I can use if for 10 euro for a full day although I dunno what I'd be doing on a track for a full day so pity I can't just get a cheaper price for an hour. Maybe I'll bring a picnic, invite some friends and sip wine on the track for the rest of the day watching the airplanes overhead to get my money's worth!!
I want to give this 800m in under 3 mins TT a try hopefully this week (10 round numbers challenge). I want to see how far off the target I am - this is not me being defeatist from the get-go, but realistic. I never ran at 6min/mile pace for even a short interval before but it'll just be interesting to see where things stand currently and I'll have something to beat for the next attempt. I ran a 1 mile TT in 6:59 a few months back with the wind at my back so this might be asking just a little too much. I know it's supposed to be a 'soft target' according to some around these parts but hey, it's all relative! I'm dying to give it a helluva shot though!
Maybe it's time to purchase a pair of those super tight running shorts that were all the rage with the elites in the Euro Champs, to help me achieve my target.
They must've been wearing them for a very good reason:)I actually think they really just wear them to look extra hot as there's NO WAY they're comfortable
A good week's training and managed to avoid the doubles and took a complete rest day and legs feel super.
36 miles weekly total
1103 yearly total0 -
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I always wear the tight running shorts down in college purely for the whistles and comments I get off the groups of women I run past :pac: I find them good for sessions too though, it makes me feel more aerodynamic! And they are quite comfortable.
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I always wear the tight running shorts down in college purely for the whistles and comments I get off the groups of women I run past :pac: I find them good for sessions too though, it makes me feel more aerodynamic! And they are quite comfortable.
Really? These are like really tight jocks or knickers that seem to gather between the cheeks:o You wear those:eek:
Something like these that this lady
is wearing! 0 -
Really? These are like really tight jocks or knickers that seem to gather between the cheeks:o You wear those:eek:
Something like these that this lady is wearing!
Hahah oh god no the shorts that come down to the knees! Not the girl ones
You just gave me extremely disturbing visions!! 0 -
Hahah oh god no the shorts that come down to the knees! Not the girl ones You just gave me extremely disturbing visions!!
Not half as disturbing as the ones I have:eek: So you're not interested in purchasing a pair of Smooth Front, Skin Tight Bun Hugger Cheeky Peeker Booty Shorts in Liquid Gold Stretch Metallic Foil Coated Nylon Spandex. No front seam (reduces "Camel Toe"). The back seam "lifts and separates" your booty for a cheeky profile. 0 -
Not half as disturbing as the ones I have:eek: So you're not interested in purchasing a pair of Smooth Front, Skin Tight Bun Hugger Cheeky Peeker Booty Shorts in Liquid Gold Stretch Metallic Foil Coated Nylon Spandex. No front seam (reduces "Camel Toe"). The back seam "lifts and separates" your booty for a cheeky profile.
No thanks :pac: What a description!0 -
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Not half as disturbing as the ones I have:eek: So you're not interested in purchasing a pair of Smooth Front, Skin Tight Bun Hugger Cheeky Peeker Booty Shorts in Liquid Gold Stretch Metallic Foil Coated Nylon Spandex. No front seam (reduces "Camel Toe"). The back seam "lifts and separates" your booty for a cheeky profile.
You're also taking writing lessons off Stazza too I see 0 -
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I always wear the tight running shorts down in college purely for the whistles and comments I get off the groups of women I run past :pac: I find them good for sessions too though, it makes me feel more aerodynamic! And they are quite comfortable.
Any chance of a picture, you know, for my wall?0 -
Not half as disturbing as the ones I have:eek:
wait a minute now, you talkin about your visions, or your shorts. Cos if they're as disturbing as the description below, I'm not surprised you're selling them.
:DSo you're not interested in purchasing a pair of Smooth Front, Skin Tight Bun Hugger Cheeky Peeker Booty Shorts in Liquid Gold Stretch Metallic Foil Coated Nylon Spandex. No front seam (reduces "Camel Toe"). The back seam "lifts and separates" your booty for a cheeky profile.0 -
wait a minute now, you talkin about your visions, or your shorts. Cos if they're as disturbing as the description below, I'm not surprised you're selling them.:D
ha ha no not me shorts:D
I was imagining pa4 in the gold ones:eek: I don't sell them btw!
Anyways we better stop this 'ridiculous' talk as only serious training talk allowed on the logs from now on:cool:..........0 -
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800m TT - attempt at 3mins
This was an attempt at the round number thing. Being very honest and realistic I knew I wouldn't do it but wanted to see where I am. Between just not having the raw speed yet and being on strong painkillers for the last few days and a bit of a wind this morning it was never gonna happen but I don't really care. I just wanted to see what I could do.
Arrived at the track very nervous which I know is silly:D No one on the track thankfully but I had a bit of an audience with a guy and his son watching on sitting down on the bench outside the track. Then a guy started mowing the lawn in the middle and there were planes flying across every 2 mins so lots of activity but no one using the track thankfully.
2 mile warm up. Mile 1 was a slow jog around 10min pace. Mile 2 I got progressively faster.
Ended up around 8:30 pace by the end of mile 2. Then did 6 x 100m strides with walk back recovery.
From the start, I LOVED the feeling of running on the track. I could have gone around all day.
This is really embarrassing but I couldn't really figure out where the quarter way point was but I did find the start line:D
So I was supposed to check my splits at the quarter way point but as I said above I couldn't figure out where it was so had to make do with checking at half way point.
Felt really good until about 3/4 way round the first lap when I headed into a very stiff breeze. It almost had me at a standstill and I lot momentum and an awful lot of pace. This lasted until I passed the 400m meter mark and I got going at a decent pace again. I forgot to turn off the gps so my times are gonna be inaccurate but it's the first go so I'm not too worried. I think I'll get someone else to time me next time and just shout out the splits to me.
It said 1:32 on the watch when I hit half way so I did the first half a bit too fast to keep it up. If I had checked the watch at 200m I would have known this and slowed down a bit.
2nd lap was a repeat of first, starting off well but 3/4 way through I met the wind again which knocked me for six. If I had done this yesterday with virtually no wind I might have done a bit better.
Finished with watch saying 3:09. This could be out by a few seconds but if I did beat McMillan's prediction of 3:12 then I'm very happy with that. I know I'm miles off the target but I don't see it as an impossible feat with a bit more work and a better strategy and a less breezy day and a few people to run with. I have some people who want to do it with me but they weren't available today.
I did a mile jog cooldown and felt ok after a while so went on to do the session I was initially supposed to do today. Probably will be reprimanded for doing it but here goes! I had paid 10 euro so wanted to get some value!
10 x 45 secs hard w/jog back recovery.
6:29, 6:38, 6:27, 6:32, 6:37, 6:34, 6:33, 7:11, 7 (pace)
Session finally caught up with me towards the end of these so left it at 9 reps as the legs were just getting too tired.
1 mile jog cooldown.
Happy with that and can't wait to get back to the track. I know I said it before but I LOVED running on it and could have run around it all day:D:D:D
About 8 miles daily total
edit to say that my best pace today was 5:30. I've never ever seen that on the watch before!!!!0
This discussion has been closed.
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