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Turning a mule into a race horse.
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Best of luck PM - that's certainly an ambitious target!
Yeah I guess it is.
But I will be smart enough to aim for what I am capable of on the day when it gets there. I haven't concentrated on specifically targeting speed / shorter distance work for nearly a year now. So I'm expecting to see some decent progress for doing it. Always the optimist when it comes to running times me :pac: 0 -
Fair enough. But are you sure you'd run 23:00 if you raced it tomorrow? That's a big chunk off the predicted 23:30 and equates to knocking 3 minutes off your HM time from only a few weeks ago, and then to get down to 22 is like knocking 8 mins off that HM time. All of which can be done of course but if you're anything like me it'll take a lot longer than a few months. I've only knocked 5 mins off the HM time in 2 years, and less than 20 seconds off 5k time in the same period. Mind you I've never trained for those specific distances either, and I find the shorter races harder, relatively speaking, and maybe you're the opposite. Plus you're a good bit younger. :pac: 0
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Fair enough. But are you sure you'd run 23:00 if you raced it tomorrow? That's a big chunk off the predicted 3:30 and equates to knocking 3 minutes off your HM time from only a few weeks ago, and then to get down to 22 is like knocking 8 mins off that HM time. All of which can be done of course but if you're anything like me it'll take a lot longer than a few months. I've only knocked 5 mins off the HM time in 2 years, and less than 20 seconds off 5k time in the same period. Mind you I've never trained for those specific distances either, and I find the shorter races harder, relatively speaking, and maybe you're the opposite. Plus you're a good bit younger. :pac:
Cheers Murph. Appreciate your thoughts.
Here's my logic ....
McMillan - we're always told that it gets less accurate as the distances go up and novices in particular could be adding 20 minutes onto their marathon time. Shouldn't the reverse work based on a long distance back to a shorter one. My last 2 races - an under par 10k at Enniscorthy predicts a 23:44, the half marathon a 23:36. However before that my Raheny 5 Mile predicts a 23:04. So I honestly would be very confident of a 23:00 if racing tomorrow.
In terms of progress well I believe / hope I'm still at the relatively early stages of progression. I'm not sure how long ago you started running yourself but I believe you have a few years head start on me ? I'm assuming you had quick progress and eventually hit a bit of a peak 2 years ago where progress was coming from fine tuning and hard work alone. I'm still losing weight and reckon I could shift another stone. It won't all happen in next 10 weeks but what weight does come off will help bring the time down a bit too.
I actually find the shorter races a little easier mentally. Tend to be able to push a bit more and hang on knowing it's for a shorter time. Endurance is something I have less confidence in myself with at the moment - probably due to the marathon experiences so far. I was perhaps a little conservative at the Bohermeen half. I'd have more confidence to shoot for an optimistic time over 5k than I would over the longer distances.
So that's where I'm coming from but I am wide open to and welcome criticism and debate of said logic. 0 -
Ah, I didn't realise you had a recent 5 mile race done so of course yes, that's a better predictor. What's your current 5k time and from when?
I'm not very far ahead of you in terms of experience by the way. Started running regularly towards end of 2011. Haven't peaked yet, I hope! 0 -
Ah, I didn't realise you had a recent 5 mile race done so of course yes, that's a better predictor. What's your current 5k time and from when?
I'm not very far ahead of you in terms of experience by the way. Started running regularly towards end of 2011. Haven't peaked yet, I hope!
Wow - you made some superb progress in that time. :eek:
My current official PB for 5k is 23:55 from last June. 23:35 unofficial PB during that 5 miler in Raheny.0 -
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Pacing Mule wrote: »Wow - you made some superb progress in that time. :eek:
Thanks - all thanks to the advice around here, which is invaluable., as you well know. Progress is what it's all about - slow progress is better than no progress!
You seem to be in the fast progress phase at the mo - long may it continue. 0 -
Thursday
4 Easy @ 9:30 avg pace - Very enjoyable. Took a phone call during this so definitely easy effort.
Friday
Progression run. Starting at easy pace and ending up at just under 10k pace for the last half mile.
9:34, 9:28, 9:21, 9:06, 8:50, 8:31, 7:55 (half mile) 10:35 cool down
First time I ever did a session like this and found it a bit strange to keep winding it up. The paces themselves once there were very manageable but it was just slotting into them at the start of each mile that took a little bit of getting used to. Comfortable though all round and even the last half mile was not too much effort.0 -
Saturday
2.5 miles recovery and 1 rather nice shot in the arm.
The run itself not worth much text. Bog standard easy recovery miles.
What happened after the run was kind of cool if not a bit bizarre. Mrs Mule came back from a social event where she had met a group of people for the first time. One of them was saying to her I know you from somewhere and eventually she copped how she did know her. She said to her - "hey I do know you, your husband has lost a lot of weight hasn't he. This was confirmed and she went on to explain that she lived very close to us. She said that her and her husband used to see this fat bastard run by the window but over time he turned into a skinny fecker. One day she had called out to her husband to look out the window at me going past - said to him if he got up off his arse and started running that he could lose weight too. Said husband was there at the time, had started running and had lost over 2 stone since. Mrs Mule thought he looked quite fit as it was and would not have pegged him for ever being overweight. That may not be word for word quoting but the blunt language was accurate.
You never think that when you are out running that other random strangers could be paying close attention to what you are doing. When I did start running I was very self concious of course and knew the sight of a 17 stone fat bloke waddling along would probably be noticed and possibly laughed at. And laughed at I was on more than one occasion. But to hear that a random stranger saw the progress and was inspired by it to get running themselves is a really nice feeling. Feel a little egotistical posting this here especially given the fact I don't feel like a skinny fecker yet myself ! but it's one of the nicest running related things that's happened to me and this is a log about my running so there it goes. 0 -
Pacing Mule wrote: »Saturday
2.5 miles recovery and 1 rather nice shot in the arm.
The run itself not worth much text. Bog standard easy recovery miles.
What happened after the run was kind of cool if not a bit bizarre. Mrs Mule came back from a social event where she had met a group of people for the first time. One of them was saying to her I know you from somewhere and eventually she copped how she did know her. She said to her - "hey I do know you, your husband has lost a lot of weight hasn't he. This was confirmed and she went on to explain that she lived very close to us. She said that her and her husband used to see this fat bastard run by the window but over time he turned into a skinny fecker. One day she had said called out to her husband to look out the window at me going past - said to him if he got up off his arse and started running that he could lose weight too. Said husband was there at the time, had started running and had lost over 2 stone since. Mrs Mule thought he looked quite fit as it was and would not have pegged him for ever being overweight. That may not be word for word quoting but the blunt language was accurate.
You never think that when you are out running that other random strangers could be paying close attention to what you are doing. When I did start running I was very self concious of course and knew the sight of a 17 stone fat bloke waddling along would probably be noticed and possibly laughed at. And laughed at I was on more than one occasion. But to hear that a random stranger saw the progress and was inspired by it to get running themselves is a really nice feeling. Feel a little egotistical posting this here especially given the fact I don't feel like a skinny fecker yet myself ! but it's one of the nicest running related things that's happened to me and this is a log about my running so there it goes.
Cool Mule,
But keep an eye on Mrs Mule, looks like she has her eye on the donkey
TbL0 -
ThebitterLemon wrote: »Cool Mule,
But keep an eye on Mrs Mule, looks like she has her eye on the donkey
TbL
Maybe
There's a joke in there somewhere but I will leave it dangling where it is.0 -
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Pacing Mule wrote: »Maybe
There's a joke in there somewhere but I will leave it dangling where it is.
Ha ha dangling
.
Isn't a jinnet a cross between a mule and a donkey?0 -
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Pacing Mule wrote: »Boards is so random.
A training log about running ends up in discussion about the offspring of cross breeding horses and donkeys
I'd prefer to call us all educated!!0 -
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Monday
4 miles easy.
This was a good run. I decided to give the HR monitor an outing and run this completely by heart rate to keep it honest and get an accurate update on easy pace. Aimed for 150-155 being bang in the middle of my recommended easy effort off my max 206 HR. Pace varied a bit based on terrain and weather but at all times kept the effort level constant easy.
9:23 148
9:43 152
9:32 154
9:29 155
Avg 9:32 152bpm
This represents big progress for me. Back in January I averaged 9:45 at 160bpm for the same route. And incidentally last October 9:45 was marathon pace for me. So to see my easy pace going well below what was marathon pace last year is very encouraging. 0 -
Well the running Gods do tend to slap you down a bit if you get too positive don't they
Tuesday
7 miles 9:23, 9:20, 8:20, 8:18, 8:18, 9:31, 9:26
Plan had called for 2 Easy, 3 HMP and 2 Easy
Piece of cake right ? Not really. HMP was a struggle and it really shouldn't have been. A few weeks ago I knocked out 13 miles at this pace yet on this run it felt like miles 11,12 and 13 rather than 3,4 and 5 after a slower first 2.
Thursday
3.5 miles easy.
Another run that should have been easy but wasn't. Got a stitch a half mile in and although it moved around it never went away. Toughed it out but shouldn't have had to.
Confidence slightly dented but I'm putting it down to a bit of fatigue from the increasing mileage and not worrying too much about it.0 -
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Another first for me tonight. First ever set of strides. You would think I would have done some before given I am running on/off 3 years now but this is the first time I've ever followed a plan set up for shorter distances / speed work
5.5 Miles Easy @ 9:21 avg pace
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8 x 30 sec strides with walk back recovery
Paces: 5:41, 5:45, 5:53, 5:53, 5:29, 5:27, 5:05, 4:54
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1.5 Miles Easy / Cool Down @ 9:20
Total 8 Miles.
Felt good for all of this. No stitches, No struggles, Was looking forward to hitting the stride spot I had picked all the way round to it and probably ran the last couple of miles a bit too fast.
Strides paces are all over the place but I'd put a lot of that down to GPS discrepancies on such a short time frame. Basically I ran for 30 seconds the first time. Noted where I stopped and then walked back to just after the start point, turned and hit lap on the watch as I passed it. So depending on what speed I was at going through the start would have had bearing on the overall pace. Certainly didn't tire though and I reckon I was a little faster on the last 2 (because I realised I was well able for it and didn't hold back for them)
Strides are fun :pac:0 -
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