Turning a mule into a race horse.

Pacing Mule · 06-05-2015 06:24AM

Murph_D wrote: »

Nice work there. Where are you getting these sessions from?

This is a 10 week plan that ECOLII threw together for me targeted at 5k improvement. It's based around the same school of thought that this article is:

http://m.runnersworld.com/race-training/solving-5k-puzzle?page=single

annapr · 06-05-2015 09:19AM

Pacing Mule wrote: »

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.

Good going there, were you doing those reps off 45 second recovery? how did you find that? jogging/walking or standing? any of these sessions on the plan I'm following have 3 mins recovery, by which time I can just about start again!

sounds like a tough session.

Pacing Mule · 06-05-2015 10:31AM

annapr wrote: »

Good going there, were you doing those reps off 45 second recovery? how did you find that? jogging/walking or standing? any of these sessions on the plan I'm following have 3 mins recovery, by which time I can just about start again!

sounds like a tough session.

It was 45 seconds jogging recovery. Basically every 2 minutes run at 5k pace for 75 seconds. Then drop to a jog for 45. Start again. Repeat x 12. Pace wise jog was done at easy 9:00-9:30 but by the last couple of reps was closer to 10:00. Was feeling it at that point !

Edit: Had this very wrong. Looked at Strava there. Was actually anything from 8:15-9:30 that the recoveries were at. And the last one was actually at 8:30 although it did feel a lot slower.

RedRunner · 07-05-2015 10:22PM

Nice going with the session!

DocQismyJesus · 07-05-2015 10:28PM

Yup. That sounds like a good 5k workout as crazy as it sounds I miss those- it's been a while

Also literally do not worry at all bout jog recovery pace just keep moving that's all that matters between reps in a workout like that

Pacing Mule · 09-05-2015 06:26PM

Thursday

5 nice and easy miles. Avg 9:23 pace

Friday
Bless me father for I have beered and did a session not seen in any running plan (except perhaps a beer marathon training plan)

Saturday
A severely dehydrated 7.5 miles steady Avg 8:55 pace. Glad to get it out of the way. Lesson learned in the importance of hydrating after a beer session.

Murph_D · 10-05-2015 07:19PM

That's not too bad a pace after a night on the beer.

Pacing Mule · 10-05-2015 07:41PM

Murph_D wrote: »

That's not too bad a pace after a night on the beer.

Ha guess not !

Pace itself was manageable aerobicaly wise anyway. Target was 9:00 pace and was well able to hold it. But it was a real sufferfest of a run. Knew 1 mile in I should have had a lot more water into me beforehand. 2 miles in and I could have drank a bucket of anything put in front of me. Forehead caked with salt after 5. It was like mile 26 of last years DCM by mile 7.

Pacing Mule · 10-05-2015 08:21PM

OK - throwing this one out to see what peoples thoughts are. I've entered the Bob Heffernan 5k on Tuesday week. It's not my goal race. That's not until June 18th so this is a tester 5.5 weeks out.

But what constitutes the best test ? My goal for this block is sub 22 which could be a bit optimistic. Do I go out at sub 22 pace for this and see just how long I can hang on for / see how close I am to it ? Or do I go out at say 22:30 pace and see am I within 30 seconds of the goal 5.5 weeks out - a place that I really should be if sub 22 is realistic ?

DocQismyJesus · 10-05-2015 08:27PM

Pacing Mule wrote: »

OK - throwing this one out to see what peoples thoughts are. I've entered the Bob Heffernan 5k on Tuesday week. It's not my goal race. That's not until June 18th so this is a tester 5.5 weeks out.

But what constitutes the best test ? My goal for this block is sub 22 which could be a bit optimistic. Do I go out at sub 22 pace for this and see just how long I can hang on for / see how close I am to it ? Or do I go out at say 22:30 pace and see am I within 30 seconds of the goal 5.5 weeks out - a place that I really should be if sub 22 is realistic ?

If it were me. You won't find a faster course- throw the kitchen sink at the thing and go out at a almost suicidal pace - that course will seriously forgive a too fast first mile!

adrian522 · 10-05-2015 08:57PM

Hope your right, my last shot at a sub 20 for quite a while I think.

Pacing Mule · 11-05-2015 09:36PM

Monday

Hill Repeats

1 mile easy, 6 x 75 Second Hill Repeats with jog back recovery, 1 mile easy cool down.

Was meant to do this tomorrow but moved it to today due to a dentist visit tomorrow which I expect to end up with a tooth out.

Not the best day for a session I imagine ! A step up this week for the hill session. Up to 75 seconds now from 60 last time round. Aimed to hit a more evenly spread pace for these this time but still the last 10 seconds burned ! Still this means that the 60 seconds from last week were passed before the struggles started. Pacing was actually faster too.

As "luck" would have it managed to time this just as the heavens opened so was done in the pissings of rain too.

9:29 easy

Reps pacing, 6:21, 6:16, 6:06, 6:07, 6:06, 6:10 off 2:30/2:45 jog recovery

9:35 easy

Total 4.6 miles

Pacing Mule · 13-05-2015 10:12PM

Tuesday

Went to dentist. Was miserable and not in any condition to run after the guts of an hour in the chair. Definitely the right call to move session to Monday.

Wednesday
Shocking start to the day with a weigh in showing me up 5 feckin lbs :eek::o:( That's what a weekend of shovelling beer into you to dull a toothace will do. Renewed determination to pull that back (most of it will within a couple of days of stopping beer guzzling)

Looked at the plan and saw 4 miles easy. Decided I would go for a bit more partly due to the above and also because of the race on Tuesday. I won't do a LSR this weekend to allow for a little tapering into it. Ended up with 8 miles done at 9:35 avg pace including 2 miles of trail running on rough terrain along the canal from Castleknock up to Clonsilla. A real nice break from the usual roads. That said I suspect all the skipping and jumping avoiding tree roots and sharp stones sticking up put a bit of pressure onto the legs and I felt my calf really tightening up at 7 miles. Was hoping to do 10 but after 8 when it wasn't loosening up felt it best to call it a day.

menoscemo · 13-05-2015 10:18PM

Pacing Mule wrote: »

OK - throwing this one out to see what peoples thoughts are. I've entered the Bob Heffernan 5k on Tuesday week. It's not my goal race. That's not until June 18th so this is a tester 5.5 weeks out.

But what constitutes the best test ? My goal for this block is sub 22 which could be a bit optimistic. Do I go out at sub 22 pace for this and see just how long I can hang on for / see how close I am to it ? Or do I go out at say 22:30 pace and see am I within 30 seconds of the goal 5.5 weeks out - a place that I really should be if sub 22 is realistic ?

Just seeing this now. Honestly I would say just ditch the watch for once and just go for it. See what happens. If it's a freebie race no harm in it. I think worrying about pace will just hold you back.

PaulieC · 13-05-2015 10:25PM

Yeah, go for it. Is the docklands 5k the target ?

Pacing Mule · 13-05-2015 10:39PM

PaulieC wrote: »

Yeah, go for it. Is the docklands 5k the target ?

Yeah Docklands is the goal race. Enfield is more of a last minute tester to see if that sub 22 is actually realistic. I haven't raced a 5k for a year now so wanted a bit of practice. I've heard its a nice flat and fast course so a perfect tune up.

PaulieC · 14-05-2015 10:45AM

Pacing Mule wrote: »

Yeah Docklands is the goal race. Enfield is more of a last minute tester to see if that sub 22 is actually realistic. I haven't raced a 5k for a year now so wanted a bit of practice. I've heard its a nice flat and fast course so a perfect tune up.

Is the Enfield 5k the one next week ? If it's as flat and fast as it's supposed to be, then I'd go all out. The docklands 5k is very flat, the only hint of an incline is when you're crossing the bridge, but the river corridor is like a wind tunnel and if it's in any way breezy, the section from the Point to the crossover is going to be very tough.

Pacing Mule · 16-05-2015 10:11PM

Not exactly confidence building tonight.

I made up my own session with the race on Tuesday in mind. There is a section of road near me that's 0.8 miles long. Jogged a mile warmup to get there. I had a plan of going down it at 5k pace, taking an easy mile recovery the other side and then come back up it at 5k pace. That's 1.6 miles out of 3.1 (for 5k) at 5k pace. Should have been easily doable - easily and serve as a loosener / getting in tune with the required pace for Tuesday.

I'm hoping to hit 22 min for 5k by the end of this plan in 4 weeks which is the main goal race. Even if not getting it on Tuesday I'd hope to be close to it. 22 min pace is approx 7:05 per mile. By the time I got back to the end of the road on the way back I was at 8:30 pace and slowing

completely spent having only ran half a 5k at race pace.

Trying to work out why I was so far off the sub 22 fitness tonight, hoping that there isn't a harsh reality which is because I am.

1 easy
0.8 @ 6:46 avg pace
1 steady @ 8:53
0.8 @ 7:31 avg pace
0.5 cooldown @ 9:59

Obviously the first 0.8 was too fast but had a wind behind me. The same wind in my face on way back though. A hard day at work, on meds from the dental work. All reasons I'm clutching at for the moment. The run tonight isn't the test though - Tuesday isn't even the test, the real test is in 4 weeks so I'm not going to dwell on it too much - says he who just logged a thousand words on the subject. :rolleyes:

Murph_D · 16-05-2015 11:25PM

Yep - don't dwell on it. Just one of those sessions that don't work, happens every now and then to everyone. I think it's actually easier to hit 5k pace when you're not thinking of it in those terms - on pyramid sessions for example, where you're trying to feel your way through the rep. Trust the plan!

Chivito550 · 17-05-2015 12:34AM

Hard to run at race pace for a sustained effort without the race day adrenaline. I did 200s today at 400m pace. After the 200 you'd think there's no way I could keep going for another 200, but come race day, adrenaline kicks in and pushes you on.

Pacing Mule · 17-05-2015 09:52AM

Chivito550 wrote: »

Hard to run at race pace for a sustained effort without the race day adrenaline. I did 200s today at 400m pace. After the 200 you'd think there's no way I could keep going for another 200, but come race day, adrenaline kicks in and pushes you on.

Have to say - I'm getting more and more respect for your 5k PB. The 8 months to beat it maybe a little optimistic

Dubgal72 · 18-05-2015 10:04PM

Hope it all comes together for you tomorrow!

PaulieC · 18-05-2015 11:17PM

+1, best of luck with whatever you decide on

Pacing Mule · 19-05-2015 06:05AM

PaulieC wrote: »

+1, best of luck with whatever you decide on

Meno mentioned to me that there is no starting mat at the race so that made my mind up to wear the watch so I get an accurate time.

Saturday's run as was pointed out wasn't in race conditions so not a proper reflection of where I am at. Pretending it didn't happen and will be heading out throwing the sink at it as if it were my goal race. What happens with the time after we will soon see

kit3 · 19-05-2015 07:02AM

Pacing Mule wrote: »

Meno mentioned to me that there is no starting mat at the race so that made my mind up to wear the watch so I get an accurate time.

Saturday's run as was pointed out wasn't in race conditions so not a proper reflection of where I am at. Pretending it didn't happen and will be heading out throwing the sink at it as if it were my goal race. What happens with the time after we will soon see

Best of luck with it

tunguska · 19-05-2015 12:44PM

Best of luck Pat. Remember to line up near enough to the front, and be brave. Give it everything you got on the night.

Murph_D · 19-05-2015 12:50PM

Good luck P. You know you can take the pain!

annapr · 19-05-2015 04:24PM

Good luck tonight, PM!

adrian522 · 19-05-2015 04:24PM

Good luck tonight, talk to you after!

Pacing Mule · 19-05-2015 07:05PM

Thanks for the good wishes folks. Am sitting in the car hoping the rain will ease off before 8

Turning a mule into a race horse.

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