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Turning a mule into a race horse.
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DocQismyJesus wrote: »That's a pretty awesome hill session PM
Shows my inexperience. I thought it was barely scraping one together.
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Are you aiming for DCM again this year PM ?
That's the spirit - ignore the sh!t that is stirring Been enough of that in my logs over the years without anyone elses getting thrown in on top 
Yes - intention is to do DCM this year for sure. Have the week booked off work for it already.
2012 was a disastrous nowhere near ready to run injury plagued 5:35
2014 although better prepared injury struck half way through and ended up with a disappointing 4:58
2015 - 3rd time lucky ! sub 4 for definite
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Pacing Mule wrote: »Monday
4 Miles Easy @ 9:30 pace. The pure definition of easy despite it being windy. Arrived home not looking like I'd ran at all and with hardly a drop of sweat present.
Tuesday
Hills 4.2 miles total
Plan was 1 mile easy, 6 x 1 min hills with jog back recovery of 2 to 3 min., 1 mile easy cooldown.
2 easy miles 9:39, 9:30
6 x 1 min hill reps were ran approx 6:30 pace. Except the last one which was closer to 6:00 (explaining why it was such an effort at the time) Elevation gain of 35ft on these. It's a decent hill but maybe I could do with it being a bit steeper. Also I ran the first part of each rep a little faster and was tiring by the end. Reckon I'd be better served running slightly slower across the entire rep and even it out.
Edit: ECOLII had a gander at the strava log for the session and was happy with the hill and the pacing. If he's happy then I am
All a learning curve for me but am enjoying it.
Hi PM - this is probably a thick question but I'll ask it anyway :rolleyes: - looking at your hill session, am I right in thinking that the pace for the 1min reps was about 3 mins per mile faster than your warm-up. What would 6:30 pace equate to for you - tempo/all out etc - or is it done by effort ?0 -
Hi PM - this is probably a thick question but I'll ask it anyway :rolleyes: - looking at your hill session, am I right in thinking that the pace for the 1min reps was about 3 mins per mile faster than your warm-up. What would 6:30 pace equate to for you - tempo/all out etc - or is it done by effort ?
Basically going into it the target was to run them faster than 5k pace and just under all out because they were relatively short. My understanding of it is that the shorter the rep time wise the faster you go. The plan has me stepping up to 75 seconds and then 2 minute hill repeats in a few weeks time. The 2 min ones will be ran a bit slower as I was just about out by the end of each minute at that pace !
I didn't aim for the set pace directly - it was more of an effort level. As it was only a minute it was very hard to hit an exact pace. In fact when I did actually try and hit / maintain 6:30 pace for the final rep I ended up at 6:00 (the second last rep was not as easy as the others) At the moment I've my eye on a sub 22 5k target which is 7:05 pace so loosely enough the 6:30 pace I ended up hitting was about right for the session - maybe a fraction fast. I could have done more reps though so that's a sign the pacing was ok. 0 -
Pacing Mule wrote: »Basically going into it the target was to run them faster than 5k pace and just under all out because they were relatively short. My understanding of it is that the shorter the rep time wise the faster you go. The plan has me stepping up to 75 seconds and then 2 minute hill repeats in a few weeks time. The 2 min ones will be ran a bit slower as I was just about out by the end of each minute at that pace !
I didn't aim for the set pace directly - it was more of an effort level. As it was only a minute it was very hard to hit an exact pace. In fact when I did actually try and hit / maintain 6:30 pace for the final rep I ended up at 6:00 (the second last rep was not as easy as the others) At the moment I've my eye on a sub 22 5k target which is 7:05 pace so loosely enough the 6:30 pace I ended up hitting was about right for the session - maybe a fraction fast. I could have done more reps though so that's a sign the pacing was ok.
I wouldn't worry about pace at all on hip reps. IMO you should be pretty close to all out on short ones like those. Like maybe dry heaving at the end kind of close 0 -
DocQismyJesus wrote: »I wouldn't worry about pace at all on hip reps. IMO you should be pretty close to all out on short ones like those. Like maybe dry heaving at the end kind of close
I only have a stop watch so I can be fairly lost when it comes to judging paces sometimes - dry heaving I can do :rolleyes:0 -
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Wednesday
1 Easy, 3 Tempo, 0.5 Easy
Ended up having to move this weeks sessions around. Should have been a 4 mile easy run and that's what I had set up for but it didn't work out that way. On one hand it's great to see Mrs Mule starting to take her running a bit more seriously and she is making good progress building her own mileage up. Except the more she runs, the extra days she adds on etc means the harder it is to get my own runs out especially with my own mileage going up too. Marathon training will be challenging. :pac: Our daughter was at an after school activity about 4.5 miles from the house. The idea was suggested that she could drive down, run back, tag with me to run down and then I'd drive back. Made great sense and I should have had an hour or so to warmup and take it easy on the way down. Ended up with only 40 minutes to get there myself though so I decided since I had to run faster anyway I may as well do the session that would have been scheduled for yesterday.
It was a bad decision all be it that I had no choice as it was straight into a strong wind for the first 3 miles. Awful conditions for a session. Left it at tempo effort but pacing wise was slower than it would have been if in better conditions for the first 2 miles. The last mile had some relief from the wind and I hit 7:45 which was a bit more like it.
9:06, 8:08, 8:04, 7:45, 11:41 (gradual slow to a walk)
The weather is still sh!t - worse actually as it's also lashing rain at the moment - and I've 10 miles to do today. Posting about running on boards is much more appealing at the moment. 0 -
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Pacing Mule wrote: »You might have but there be plenty of others who wouldn't
Yeah I was gonna check strava later in all seriousness it's the crap runs like today that will get you PBs ! Nice work 0 -
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I'm duty bound to recommend you run the Terenure 5 mile, but if not I'll see you in Enfield anyway!
Terenure could let you know how much you've improved since January, whereas the experience of the hurt of a 5K could be good gearing up for the race in June. Both fine choices to be honest.
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4 Miles at 9:25 avg
Turns out the dog is fitter than I thought. Took him out this evening with me to do some of the 4 miles easy I had scheduled. Figuring he'd flake out, I could drop him back and then finish off the rest. He managed the whole 4 miles but is knackered now
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Pacing Mule wrote: »4 Miles at 9:25 avg
Turns out the dog is fitter than I thought. Took him out this evening with me to do some of the 4 miles easy I had scheduled. Figuring he'd flake out, I could drop him back and then finish off the rest. He managed the whole 4 miles but is knackered now
Did he have a party to celebrate ??0 -
Suppose I better log a run for the running purists to balance off the puppy pic. :pac:
Tuesday
Session: 1 easy, 12 x 75 sec reps @5k effort, 45 sec jog recovery, 1 easy cool down
Tough enough session. Balancing off the 5k pace / effort was a little tricky as depending on the terrain and wind etc the 5k effort could leave you either side of target 5k pace with not a lot of time to adjust it. Target 5k pace is 7:05 - 7:15 at moment (22:00 ultimate goal - 22:30 where I probably am)
12 reps paces:
7:01, 7:18, 6:58, 7:03, 7:16, 6:59, 7:01, 7:06, 7:15, 6:48, 6:58, 6:44
Finished off in style with a good old fashioned wretching session over the nearest fence.
2 thoughts - Bit too fast for the last 3 but this was wind assisted on the way back in. This was tough and honestly don't think I'd be able to maintain that for 22 minutes at this point. Good job it isn't race day for a while. 0 -
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