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  • #62
    Myles Splitz
    Closed Accounts Posts: 1,306 ✭✭✭Myles Splitz


    youngrun wrote: »
    Yes I tend to drift along and never really hit the gas or potential I think.
    Plan would involve running Masters trial /Gerry farnan race in mid Oct. County race before that I think . Time not relevant just decent race v competitors.
    After that may do the National senior if fit enough . Cross country aim to get fit enough to be in 34 min or just under shape for 10k which will take a stack of work given pb is 34.20 .
    I reckon at minute I would run 3650 . so a ten k needed as well i guess.

    Sounds like we have very similar approaches to the season (34.10 runner previously but doing XC to get good block of strength stuff done without pressure of seeking improvements in splits throughout sessions)

    Personally with regards XC I tend to set targets in terms of position (i.e top 20 in x race or top 40 in y race) though you can't determine who shows up on the day it still gives you focus and it is only after you look at results you get a feel for your finishing position in relation to who finishes around you.

    Aside from this I have also aimed to set mental targets to work on in sessions month by month. These are not too specific but give points of focus to work on

    For example early season I have stuff like "Finish races strong" or "establish good recovery habits" moving to latter season "aggressive racing" and "good hill form"

    Will follow the log with interest.


  • #63
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Tues 10k on trail roads near house ( all off road stony surface) very wet for a bit. Bit of a slog , strides at end to get turnover going.
    Tempo planned today ...


  • #64
    Outside
    Registered Users, Registered Users 2 Posts: 233 ✭✭Outside


    Any races in mind before XC?


  • #65
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Outside wrote: »
    Any races in mind before XC?

    Nothing planned not fit enough imho to make a decent effort yet, but maybe will do one end month, . 5k or something short to push . Out in the sticks so a good trip from me to any of the races . Will look at calendar


  • #66
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    5k tempo yesterday in 1830 off road tricky in parts. 9 mile all in . Good effort , reckon i would run 30 sec better ++ in a road race is that realistic, though I had company yeterday - ahead of me mind you...so my thinking of 36 high ten k shape at present probably close or worse
    A lot to do

    How do I knock time off this . Another session planned Sat


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  • #67
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Thursday 6.5 miles with last 2.5 at a decent clip . used mostly grassy circuit around local GAA pitches, 1500m around them, very wet, decent maybe 6.40-5 pace on the grass


  • #68
    Outside
    Registered Users, Registered Users 2 Posts: 233 ✭✭Outside


    Hey youngrun, are you following any particular plan?


  • #69
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Outside wrote: »
    Hey youngrun, are you following any particular plan?

    No plan other than two sessions a week and long run and easy . Aiming to run 55-60 miles a week this month . Will try and get a third decent run at 40-60 mins of effort maybe near half marathon pace in and build up to that , wouldnt last long at minute .


  • #70
    Outside
    Registered Users, Registered Users 2 Posts: 233 ✭✭Outside


    Nice one, good luck!


  • #71
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Friday - cant remember worryingly enough. I think 5 miles in a state of desperate tiredness

    Sat . tempo 25 mins. very hard effort with a couple of faster lads. Very wobbly in middle lost pace. Got it done though 8 miles incl w.up etc
    Sat Pm 4 miles easy

    Sunday Am , 13.2 miles easy start but fastish finish at 6.30 pace for last couple of miles hanging on again to a couple of strong runners
    Sun Pm 20 mins crawling along to stretch the legs


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  • #72
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Monday +Tues. Totally bollifdffdfd since the weekend runs, the end of the Sunday run took a lot out , we started at 7.50 and ended at 6.20 pace .body and legs in need of a break I feel. Mon 35 mins on grass in rain . Tues 30 + mins easy. Will see how I am later might try 12-15 minutes of fartlek


  • #73
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Wed 40 mins + with 5 minutes of pick up. knee giving trouble and lashing so jacked it in. Not a good start to the week. Body and mind are not willing. What do I do ?


  • #74
    pconn062
    Registered Users, Registered Users 2 Posts: 5,370 ✭✭✭pconn062


    Take a day or two off completely, since last Wednesday you did 5k tempo, "6.5 miles at a decent clip", 25 mins tempo and a 1/2 marathon with a fast finish. Could just be a case of too much, too soon and the body is fatigued. Take today off and reassess tomorrow.


  • #75
    Outside
    Registered Users, Registered Users 2 Posts: 233 ✭✭Outside


    I agree with pconn062, keep easy days very easy and concentrate on solid session right from the start. Your getting plenty of mileage in so just make sure your getting proper recovery.


  • #76
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    thurs

    15 mins easy . trying to get the mojo back

    friday feel a bit more refreshed, maybe a fartlek later on

    Training solo a lot which I think is not so good, will have to try to hook up with a few runners, out in the sticks so its a bit of a trek


  • #77
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Friday , Fartlek with 1 2 3 4 minutes hard then break then pyramid down again 4 to 1 , did this on grass and trails v hard to get the wheels in motion
    Sat. 5 miles easy and pm similar session to yesterday , fartlek a couple of hard 5 min efforts in a 50 min run

    Sunday out early for a 12 miler easy all around local GAA pitches, v slow 7.50 pace best . Pm did 5 miles a little faster. Wanted to see Berlin so cut the LR a bit shorter than normal/ Pitch dark starting and running so was a bit wary..!

    A nothing week really but got decent ish miles in eventually .


  • #78
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Monday 10k easy
    Tues did 6*one lap of a cross country type circuit in local school grounds with another lad. its about 850 m around, slightly hilly and turny circuit, running 6min pace per mile , 3.45s. Other lad was about 10 secs ahead per lap. Lost a lot of the time on the hills. Funny session.. lungs fine but zero power felt like I was running easy aerobically but no leg turnover or power up hills. A bit frustrating.


  • #79
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Wed
    Short window of running opportunity mid pm
    Got six miles in with four of them at 620 pace ish
    Need to add these runs each week and get to double the distance
    V hot and hard work early on but not so bad once you are rolling


  • #80
    Outside
    Registered Users, Registered Users 2 Posts: 233 ✭✭Outside


    Hey Youngrun,

    By your log you went:
    Friday - Fartlek
    Saturday - Fartlek
    Sunday - 17 miles
    Monday - Easy
    Tuesday - XC session
    Wednesday - 4 hard miles out of 6

    How many "Hard" days a week would you usually do? By "hard" I mean any kind of faster/longer than normal. I'd find that very draining without full easy days in between.


  • #81
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Outside wrote: »
    Hey Youngrun,

    By your log you went:
    Friday - Fartlek
    Saturday - Fartlek
    Sunday - 17 miles
    Monday - Easy
    Tuesday - XC session
    Wednesday - 4 hard miles out of 6

    How many "Hard" days a week would you usually do? By "hard" I mean any kind of faster/longer than normal. I'd find that very draining without full easy days in between.

    Looks better than it is
    Two hard days a week short though twenty mins of reps or tempo but will add in a run at the pace yesterday too
    Long run usually quite easy
    Hitting 55 to60 miles a week which is a long way off the 80 plus I was doing four five years ago for marathons and way less intense
    Not sure if the hunger will ever come back God be with the days of seven mile tempos
    Age mellows us all it seems ?? !


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  • #82
    Outside
    Registered Users, Registered Users 2 Posts: 233 ✭✭Outside


    youngrun wrote: »
    Looks better than it is
    Two hard days a week short though twenty mins of reps or tempo but will add in a run at the pace yesterday too
    Long run usually quite easy
    Hitting 55 to60 miles a week which is a long way off the 80 plus I was doing four five years ago for marathons and way less intense
    Not sure if the hunger will ever come back God be with the days of seven mile tempos
    Age mellows us all it seems ?? !

    Hah, unfortunately no escaping age alright! Keep at it though, you've obviously a serious base behind you so I'll be interested to see how your going. Galway XC Sunday?


  • #83
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Base is there somewhere but not the pace anymore
    Might as well do galway c c ok will be back with the old boys in the pack I am afraid though trying not to get lapped


  • #84
    Outside
    Registered Users, Registered Users 2 Posts: 233 ✭✭Outside


    Nice one, good luck Sunday!


  • #85
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Thurs
    Five miles
    With three k cross country thrown in at 6 min mile

    I cannot seem to run below this pace
    Lungs are fine feel as if I am jogging but legs not responding
    What is wrong!?
    Is it old age? Lack of raw speed work ? Is it time to retire ungracefully ??


  • #86
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Fri 5 mile
    Sat 15 min
    Sun 30min

    No time to do anything due to working all weekend, 2 v long days. which scuppered all my plans.

    The decline continues, hard to see how i am going to get back to race fitness.


  • #87
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    A new week
    Mon
    Five and half miles
    Tues five miles
    Easy
    8 min miles
    Wed 9 mile with a bit of a pick up at end ave 740 on trails
    Thurs 7.5 mile with a five k tempo 1830 thrown in with another lad who was way ahead . If fit I would be close . Not fit and stuck at six min tempo pace which is absolutely woeful
    Running too easy I think the variance between easy 8 and tempo 6 is too much . Stuck in a rut


  • #88
    Outside
    Registered Users, Registered Users 2 Posts: 233 ✭✭Outside


    I wouldn't say there's too much difference between hard and easy, I'd be very similar with my E and Hard paces. Important thing is not to force Easy days and let body/legs/mind recover. Focus on nailing sessions a few times a week. I currently do this only twice a week with the Jack Daniels plan that will hopefully see me good for Dublin.

    Also patience is key!


  • #89
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Outside wrote: »
    I wouldn't say there's too much difference between hard and easy, I'd be very similar with my E and Hard paces. Important thing is not to force Easy days and let body/legs/mind recover. Focus on nailing sessions a few times a week. I currently do this only twice a week with the Jack Daniels plan that will hopefully see me good for Dublin.

    Also patience is key!
    You are probably right
    Need to push a bit harder on sessions
    Looking back at five years I was hitting 70 to 80 weekly v 50 to 60 miles now with a corresponding drop in performance had to work hard to run times I did and am not doing enough to justify Gettn back to that level at present
    Running is simple enough put in the work at the right quality and results will come
    I need about three months block to get pretty fit c close to 34 ten k shape


  • #90
    youngrun
    Banned (with Prison Access) Posts: 1,477 ✭✭✭youngrun


    Fri 6.5 miles easy
    Sat am Intervals , just over 1k distance, reps on grass loop near home *6 , finally managing to run under 6min mile on the last 3, my start is awful though


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  • #91
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,672 ✭✭✭ThebitterLemon


    FFS! You're only a young lad, and you've got serious pedigree going by some of your times.

    I've only read the last couple of pages of your log, and I'm far from a expert, but it seems to me like you're only half heartedly getting stuck in.

    Suck it up young lad and do yourself justice :)

    TbL


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