A Slow Journey to Faster Times

menoscemo · 03-02-2015 03:45PM

yaboya1 wrote: »

Enniscorthy 10k

My market:

Dubgal72 (-5mins) - 3/1
barryoneill50 (-3mins) - 10/3
yaboya1 (Scratch) - 7/2
Calvin Johnson (-3mins) - 4/1
adrian522 (-8mins) - 7/1
Pacing Mule (-10mins) - 10/1
MKDTH (-20mins) - 12/1

I'll have €10 on Adrian522 please MrBookie, serious value. Didn't he finish less than 2 minutes behind Dubgal at Raheny?

Murph_D · 03-02-2015 04:40PM

If the handicaps are reasonable shouldn't everyone have the same odds?

(Was never a betting man, it has to be said.)

yaboya1 · 03-02-2015 04:54PM

menoscemo wrote: »

I'll have €10 on Adrian522 please MrBookie, serious value. Didn't he finish less than 2 minutes behind Dubgal at Raheny?

Did you not read the small print?

yaboya1 wrote: »

I will not be taking bets on this as it would be a serious conflict of interest

yaboya1 · 03-02-2015 05:01PM

Murph_D wrote: »

If the handicaps are reasonable shouldn't everyone have the same odds?

(Was never a betting man, it has to be said.)

Theoretically yes, but opinion plays a big part in pricing

.

Murph_D · 03-02-2015 05:05PM

yaboya1 wrote: »

Theoretically yes, but opinion plays a big part in pricing .

I'll have to study the form and make a theoretical bet. Unless meno is opening a book on this one himself.

yaboya1 · 03-02-2015 05:10PM

Murph_D wrote: »

I'll have to study the form and make a theoretical bet. Unless meno is opening a book on this one himself.

I have my reasons for pricing the way I did.
You can judge me either way when the results are in

ECOLII · 03-02-2015 09:11PM

A 101% book gosh we are a selfless bookie

yaboya1 · 03-02-2015 09:59PM

ECOLII wrote: »

A 101% book gosh we are a selfless bookie

I make it around 119%?
Anyway 101% is ok if I'm not the one laying the bets

yaboya1 · 03-02-2015 10:05PM

Tuesday 3rd February - 90 minutes Easy
11.13m @ 8:05p/m average (134bpm avg)

I fully intended getting out for a few recovery miles yesterday evening, but circumstances prevented it and I had to take a rest day instead. Made sure to get a decent length run in tonight. Perfect out there bar a few icy patches. I felt fine effort wise but the legs were still a bit sore from Sunday. Hopefully that's gone by tomorrow.

Splits:

Mile 1 - 7:42
Mile 2 - 7:57
Mile 3 - 7:46
Mile 4 - 7:56
Mile 5 - 8:14
Mile 6 - 8:16
Mile 7 - 7:50
Mile 8 - 8:18
Mile 9 - 8:04
Mile 10 - 8:28
Mile 11 - 8:22
0.13 - 1:08

yaboya1 · 03-02-2015 10:16PM

FBOT01 wrote: »

I know it was cold early on today but you must have been toasty by 3 or 4 miles in with all that gear on. Do you think that effected your pace or your ability to hold it?

Sorry M, only noticing your question now.

I wasn't cold after I got going in the race, but I never felt too warm or that any extra layers, gloves, hat etc. affected my pace. I'm hoping I don't need anything like that in Enniscorthy, but it was as bad down there last year!

ECOLII · 03-02-2015 10:18PM

yaboya1 wrote: »

I make it around 119%?
Anyway 101% is ok if I'm not the one laying the bets

Think my excel needs updating of formula's

yaboya1 · 04-02-2015 11:13AM

Wednesday 4th February - 60 minutes Easy
7.5m @ 8:05p/m average (131bpm avg)

Out early for this as I've a funeral to attend later on this morning. Met up with ECOLII & dublin runner for an interesting route around a very frosty Tymon Park. Time ticked by very quickly with the company. An enjoyable morning's work, meaning I can look forward to some guilt free pints later on

.

Splits:

Mile 1 - 8:49
Mile 2 - 8:04
Mile 3 - 7:59
Mile 4 - 7:53
Mile 5 - 7:48
Mile 6 - 7:46
Mile 7 - 7:39
0.5 - 4:05

adrian522 · 04-02-2015 11:18AM

Love Tymon for running, great park. Only issue is this time of year don't get up there much as it's dark by the time I get home!

menoscemo · 04-02-2015 11:27AM

adrian522 wrote: »

Love Tymon for running, great park. Only issue is this time of year don't get up there much as it's dark by the time I get home!

Tymon is actually grand for running in After Dark, we are still doing our club tempo runs there all winter, around the parkrun route.
It's well lit on the St Judes side by floodlights on the limekiln side by streetlights and then over on the far side by lights from the M50/N81. There is only really a small stretch from the back of kennington/rushbrook back up to the GAA pitches that isn't well lit but even there I have never had any trouble running with the moonlight. A head torch is useful but not necessary and there are loads of people out running/walking their dogs.

paddybarry · 04-02-2015 11:30AM

menoscemo wrote: »

Tymon is actually grand for running in After Dark, we are still doing our club tempo runs there all winter, around the parkrun route.
It's well lit on the St Judes side by floodlights on the limekiln side by streetlights and then over on the far side by lights from the M50/N81. There is only really a small stretch from the back of kennington/rushbrook back up to the GAA pitches that isn't well lit but even there I have never had any trouble running with the moonlight. A head torch is useful but not necessary and there are loads of people out running/walking their dogs.

What days and times do ye do those tempo runs?

menoscemo · 04-02-2015 12:07PM

paddybarry wrote: »

What days and times do ye do those tempo runs?

Tempo tuesdays and track thursdays is pretty much the norm.

We always start with a w/u jog from the clubhouse at 6:15pm

Calvin Johnson · 04-02-2015 02:28PM

Invite me next time for your Tymon meet ups as I'm living right next to it. Would be more of a steady run for me at your pace.

Dubgal72 · 04-02-2015 03:08PM

guilt free pints...
Good for carbo-loading, make sure you have enough

annapr · 04-02-2015 03:26PM

Dubgal72 wrote: »

guilt free pints...
Good for carbo-loading, make sure you have enough

ah now, head games starting

SWL · 04-02-2015 06:18PM

Yaboya1

Great training log, I had a lot of question based on Hadd training but they never posted and can’t remember the exact questions on how you have been finding it?

I started running at 75% for easy runs in July, then in October started the plan asHadd prescribes, finished stage 2 but went back to do some speed work after a poor race before I realised stage 3 and stage 4 are where the gains are made so am now half way through sage 3 (158 -164) it takes me about 6 weeks to work my way up to 60 mins.

I allow a +/- 10 seconds on the average time for wind, change in gradient etc. certainly helped me in increasing mileage but still don’t know if it will yield great results.

yaboya1 · 06-02-2015 12:03AM

Calvin Johnson wrote: »

Invite me next time for your Tymon meet ups as I'm living right next to it.

Will do.

yaboya1 · 06-02-2015 12:04AM

Dubgal72 wrote: »

guilt free pints...
Good for carbo-loading, make sure you have enough

I had plenty. Enough to enforce a rest day today instead of easy miles......

yaboya1 · 06-02-2015 12:18AM

SWL wrote: »

Yaboya1

Great training log, I had a lot of question based on Hadd training but they never posted and can’t remember the exact questions on how you have been finding it?

I started running at 75% for easy runs in July, then in October started the plan asHadd prescribes, finished stage 2 but went back to do some speed work after a poor race before I realised stage 3 and stage 4 are where the gains are made so am now half way through sage 3 (158 -164) it takes me about 6 weeks to work my way up to 60 mins.

I allow a +/- 10 seconds on the average time for wind, change in gradient etc. certainly helped me in increasing mileage but still don’t know if it will yield great results.

Hi SWL.
Thanks for the kind words.
I haven't really been running by percentage of HRMax. Basically I did the test to establish my HRMax and started my steady state runs based on what the programme recommended. I then move up 5bpm when I feel I've mastered that particular HR. My easy runs are done around 50bpm below my HRMax (or lower). This Sunday will be my third race in three weeks, so that along with other external circumstances have slightly affected my training lately. When I get back to normal next week, my Steady state runs will be at 155bpm (approx 85% of HRMax). The predicted HRMarathon for me would be around 165bpm when well trained.

Dubgal72 · 06-02-2015 11:30AM

yaboya1 wrote: »

I had plenty. Enough to enforce a rest day today instead of easy miles......

Oops, sounds like you had one for each of Sunday's stable too :eek:

annapr · 06-02-2015 11:55AM

Dubgal72 wrote: »

Oops, sounds like you had one for each of Sunday's stable too :eek:

head games again... don't mind him DG!!

yaboya1 · 06-02-2015 10:08PM

Friday 6th February - 60 minutes Easy
7m @ 7:38p/m average (133bpm avg), 1m @ 6:33 (158bpm avg)

Another less than ideal training week which couldn't really be avoided. I had planned to run yesterday, but felt a couple of hours extra sleep would be more beneficial. Definitely felt like that paid off tonight. Cruised around pretty easily for the first seven miles and even the strides didn't feel as bad as normal. No running tomorrow. I might give myself a going over with the foam roller in the evening though. Roll on Sunday. Feeling pretty good about it.

Splits:

Mile 1 - 7:33
Mile 2 - 7:28
Mile 3 - 7:25
Mile 4 - 7:31
Mile 5 - 7:59
Mile 6 - 7:42
Mile 7 - 7:45
Mile 8 - 6:33
0.03 - 0:13

adrian522 · 06-02-2015 10:15PM

Best of luck Sunday, should see you don there anyway.

Online reg closes at midnight. €15 on sunday.

yaboya1 · 06-02-2015 10:30PM

adrian522 wrote: »

Best of luck Sunday, should see you don there anyway.

Best of luck to you too.
May the best handicapped runner win

.

adrian522 wrote: »

Online reg closes at midnight. €15 on sunday.

I'm signed up since November/December

Dubgal72 · 06-02-2015 10:48PM

yaboya1 wrote: »

Friday 6th February - 60 minutes Easy
7m @ 7:38p/m average (133bpm avg), 1m @ 6:33 (158bpm avg)

Another less than ideal training week which couldn't really be avoided. I had planned to run yesterday, but felt a couple of hours extra sleep would be more beneficial. Definitely felt like that paid off tonight. Cruised around pretty easily for the first seven miles and even the strides didn't feel as bad as normal. No running tomorrow. I might give myself a going over with the foam roller in the evening though. Roll on Sunday. Feeling pretty good about it.

Splits:

Mile 1 - 7:33
Mile 2 - 7:28
Mile 3 - 7:25
Mile 4 - 7:31
Mile 5 - 7:59
Mile 6 - 7:42
Mile 7 - 7:45
Mile 8 - 6:33
0.03 - 0:13

That looks you've increased pace compared to lately but stayed in low hr zone?

yaboya1 · 06-02-2015 10:53PM

Dubgal72 wrote: »

That looks you've increased pace compared to lately but stayed in low hr zone?

Maybe all those carbs on Wednesday did me good?

Seriously though, I think the race efforts the last two Sundays have helped improve my fitness a little bit. Another thing that may explain the quicker pace is that my first few miles are generally downhill in the cold while warming up. It takes a while to get the beats up in those circumstances.

A Slow Journey to Faster Times

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