Be still my beating heart

walshb wrote: »

Great. In the few races I have been in I got the butterflies. These are normal and welcome. It's when you get over anxious is what can really hinder your running.

You seemed much more relaxed judging by that race report. As for going easy in the middle parts. I would say quite normal. There is always the fear that pushing it may see you suffer too much and leave nothing in the tank. It's only when you finish that you feel that maybe you could have went harder. It's ifs and buts. Had you went a bit harder mid race then you may not have made it home in at a decent pace.

Yes good points. But I do think I'm a little over-cautious since my DNF last summer in a 5k. I vowed I'd never let that happen me again and it won't (unless I'm injured). So now it's just learning to judge that correct effort level from start to finish.
In saying that, I am happy enough with my result though. Training would suggest I can do a little bit better but it's a big improvement in a race setting since my last 5k last autumn and that's all that matters. It's going in the right direction as they say.

Monday 11 May
5 miles easy
Legs feeling better than ever. Absolutely no soreness or aches or tenderness of any kind since the race on Saturday. First time I've experienced this in the days after a race. I just don't think I pushed myself enough. Next time...
Great run today. Could have run and run and run but need to conserve lots of energy for the beginning of my new speed training plan this week.
9:51 avg pace

Tuesday 12 May
5 miles easy
Another truly enjoyable and satisfying run. Glided around the park with a smile on my face. Legs and lungs feeling real good. Easy effort getting much quicker these days!
9:39 avg pace

Wednesday 13 May
6 x 40 secs at 400-800m effort off jog back recoveries
My new plan started today. It's all about - Hard Sessions and Recovery so less doubles and less mileage for the next couple of months.

This was a nice introduction to proceedings as while I was moving at a pace that I haven't moved at in a long while, the recoveries were very generous.
3.5 mile warmup and then onto my drills. Today I did flat foot Marches, Arse-Kicks (I'm Irish I don't have a butt) and then High Knees. Haven't done these since last summer. I got some good tips on another thread for my drills and strides which I will incorporate the next time.

Got my first 40 second marker (between 3 goal posts on the paths around the football pitches in PP) and didn't look at the watch after that.

Last few were hard alright but didn't slow up too much. While it was hard, I did really enjoy it, but that's easy to say when I had the luxury of jog-back recoveries. Not every session on the plan will be like this.
Happy with that. Job done 6:25 avg pace for the 8 reps.
9:37 avg pace
9 miles total

Thursday 14 May
40 mins recovery
This is all I was allowed to do today. Strict instructions not to do any more
Bits of me felt a bit a tad sore during the day though, mainly groin and quads a little. This recovery run was great. I did some foam rolling and AIS before it, left out the Lunge Matrix routine as I thought it might be a bit too much.
Really really enjoyable run and legs & co felt superb after it. Did a little AIS session when I got back too to aid the recovery and it did help a lot.
9:45 avg pace (can't believe my recovery effort is after getting so 'quick' over the past few weeks!!!!

Friday 15 May
50 mins ezzzzzzzzzzzzzzaaaaaaaaaayyyyyyyyyyyyyyyy
With my sister, Osoveryveryslow. It was killing her though but she still wouldn't stop talking throughout so wasn't doing herself any favours.
I had a great day today as it was my birthday and I got an amazing new contract out of the blue that is going to be really a really positive thing for me. Didn't go too wild on the birthday drinks as wanted to be as fresh as possible for my session on Saturday. I'm either getting really sensible with age or am just too obsessed about my running...

Saturday 16 May
6 x 3mins @ 2mile off 2.50 jog/shuffle/walk recoveries
I was given a target of 7:05 to hit for these. Didn't in a million years think I'd get close if I'm honest.
AIS, Lunge Matrix and 3 mile warmup
Then into my secret spot in the PP to do my drills and short strides and back into civilisation for the session. (It's a great secret spot. I can pee and hide clothes and look like an egit doing my drills and no one can see)

6 x 3 mins at
7 (pace)
7:02
7:01
6:56
7:03
7:02

Feckin over the moon with that and the best bit is, it wasn't even that hard. The recoveries were more than ample and I actually looked forward to launching into each following rep. I did walk a little for the recoveries on the last 2 but I didn't have to, I just wanted to be as recovered as possible for the rep and it was in the rules that I could so I did. Had another maybe 2 reps in me if there was a gun to my head.
I kept an eye on the watch half way through each rep to ensure I wasn't going to easy on myself but in every rep, I was going way too fast (6:30s and 40s) so had to slow it down for the second half of the rep. Can't believe I'm saying that!!!
So now.... this gives me loads more confidence. Now I KNOW that some day hopefully in the not too distant future, a 5k in the early 7s will happen. I know now it's possible if I put the work in. Which I will. So watch this space !
9 miles @ 9:11 pace

Sunday 17 May
40 mins recovery
Nice little gentle jog in the rain.

42 miles weekly total

Dubgal72 wrote: »

This log makes great reading anyway but lately it's just oozing with positivity as a result of your consistency. So glad to see your first speed sessions go so well. See, not so scary after all
Congrats on the contract, you really are on a roll!
And happy belated birthday, I see we have something else in common apart from an obsession with a love of running

ha ha I'm taking each session as it comes and not thinking about the scary ones but believe me there is one bitch of a session in there for next week I think!!
Happy belated birthday to you too!
Looking forward to reading your report from today. Great going with the novices btw. They're spoilt this year!

laura_ac3 wrote: »

Happy belated birthday. Very jealous of those paces on the Saturday session, I'd say if someone had said those times to you a couple of years ago you'd have laughed. Great progress.

Thanks!
If someone had said those times to me a couple of months ago Laura I'd have laughed! Seriously!

hillsiderunner wrote: »

Be careful doing that too late in the evening in the PP! At least depending on which secret place.

Lovely session on the Saturday

oh god yes absolutely! It's a good secret place but not a stupid one:)

Ok, good week of training. This was my second week of speed training and it really wasn't bad at all. As for next week, well..........

Monday 18 May
am: 40 mins easy
9:52 avg pace
pm: 40 mins easy
9:41 avg pace
Not feeling wonderful today and little to no sleep the previous night. Tonsils a tiny bit swollen. RHR really low though at 48 this morning so don't think there's a problem...
8+ miles total

Tuesday 19 May
30 mins warm up -60 mins AT (2 hr race effort)- 20mins cool down
Next to no sleep again last night and very windy doing this so splits are a little slower than I would have hoped but I'm still fairly happy with them.
7 miles @: 8:33 8:31 8:27 8:31 8:35 8:19 8:29
Felt very strong throughout except for a horrible mile at mile 5 which was all directly into the wind and I went into the red for a bit but really tried to stay as relaxed as possible. I've noticed a huge improvement in the paces for this particular session in the last few months. I do it by effort after I've locked into the pace after the first few miles. I was running in the 8:40s and 50s a few weeks ago but the mid-8s now feel quite comfortable. I run it at something a little slower than half marathon effort. Very happy with my improvement.
12 miles at 9:05 avg pace

Wednesday 20 May
Rest. No sleep again so time to step it back a bit. Rotten day in work trying to stay awake. Chronically bad patch of insomnia atm.

Thursday 21 May
No sleep again!!!!!! Really running on empty all day. Wasn't feeling great starting out on the run so kept it super easy. Did enjoy it once I got into it and had much more energy than the previous day. Fcuk off sleep. Who needs you anyways... :cool:*
50 mins recovery
10:30 avg pace (*well I obviously do judging my slow pace today )

Friday 22 May
10 x 1 min @ 1 mile effort off 90 sec rec
This was harder than I thought it would be. Maybe it's 'cause I wasn't feeling 100%. Not sure what was up with me but just not really feeling it this morning even though I did sleep really well. Maybe it was the accumulation of 4 recent very very bad nights.

2.5 miles easy from St. Anne's brought me down to the coast road. Lovely around there. Need to run around this area more often as I always enjoy it, except for the pervy comments from a couple of road workers as I jogged passed.
Did my drills in St. Anne's on the way down to the path and added in the strides as suggested to me on another thread. Drills seem to really make the legs feel more zippy heading into a session so good to start noticing the benefits.

6:39 6:50 6:40 6:38 6:39 6:37 6:45 6:42 6:38 6:41
Took a few to get used to the pace. Was really feeling it by the 8th and was glad to finish. Did it by effort so splits are a bit all over the shop. The effort felt about right though today.
Jog back to the car was a bit of a slog and mainly uphill so not the most pleasant part of the run.

Had some food, then voted YES, went home, did myrtl and had a snooze. A bloody great day for this country. Writing this at 18:18 on Friday and my prediction is 71% YES!
8 miles total

Saturday 23 May
40 mins recovery
And we did it:D In style:D Not quite 71% but a really good result.

Beautiful morning. Not as much energy as I'd like this morning so happy to stay easy.
10:03 avg pace

Sunday 24 May
am: 40 mins easy
Did this with my BIL. I haven't run with anyone for quite a while so this was a bit of a novelty. It was painfully slow though but I really wanted to encourage him to run a bit further than his usual 5k so enticed him out this morning. Went well. A plethora of runners out in the local this morning! Great to see!!!
pm: 40 mins easy
Not sure why this is so fast. Maybe my watch is broken but it felt lovely and easy and relaxed.
9:22 avg pace
46 miles weekly total

AIS and Lunge Matrix done before every run except this morning's run.
Myrtle routine done after Tuesday and Friday sessions. Drills done before both sessions.
Roll on next week! Kicking off with something nice and tasty tomorrow and then that darn 4 x 1 mile @ 5k on Thursday! OFF 90 BLOODY SECONDS!!!!!!!!!!AGGGGHHHH
I am actually DYING to do it. Can't wait! Taking the day off work to prepare well for it:) Bring it on!

yaboya1 wrote: »

4x1m @ 5k pace off 90 second recoveries?
That sounds like a very, very difficult session. I reckon if you complete that on target your 5k pace is actually a bit quicker. I'm not sure anyone could do that at their true 5k pace. Maybe I'm wrong.

very very difficult is an understatement I did it last year and was the hardest session I've ever done.

I'll be doing another 5k race soon enough so we'll see if it will be near my true 5k pace then!

Dub13 wrote: »

I was out this morning running fast for only the second time since the Belfast Marathon 3 weeks ago. I just did a 4k warm up then a all guns out blazing 1k (3:59) then 8k cool down. I plan to work up to something like 4x1m @ 5k pace off 90 second recoveries, any tips..?

Hey Dub13. You'd be better asking those who know about these matters. I just do what I'm told to be honest and am not qualified to give you advice.

My build up has been very gradual though if you look back over my training so I have a good solid base behind me before tackling these kinds of reps or they might be a recipe for injury. I've been doing a lot of shorter faster reps and long tempos as a build up.

In short, I really don't know but you might be better following a specific progressive plan if you're targeting a 5k.