nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

Playing the Numbers game: Sub 5;10;17;36;60;80

Back in Black

Decided that it's time to start logging here again and start over with a new log.

This year was going well until I missed 6 weeks in September and October between a Chest Infection that kept recurring and spraining my ankle.

Have been back running 3 weeks now and feeling good and finally making progress again. This week was a big test with a reintroduction of speed work and I passed the test with flying colours!!

The log title comes from an attempt to set some long term goals and to put a time frame on them. So with that in mind the aim is to run sub 5 mins for the mile; sub 10 mins for 3km; sub 36 for 10k; sub 60 for 10 mile and sub 80 for the half marathon. I am setting myself 18 months to achieve this as that's when I'll turn 40.

PB's to date are as follows:
3k - 10:39 County T&F 2015
5k - 17:48 Castlepollard 2015
10k - 38:28 Fingal 2015
HM - 1:28:17 Bohermeen 2015

So a fair bit of work to be done on these to hit the targets but am confident I'll have a right good crack at them. HM is the one that scares me a bit as endurance has been my weakness in the past but have a great coach and my endurance has definitely improved since he has been working with me.

Training this week has been as follows:

Monday - 2 mile recovery @ 10:07
Tuesday - 6 mile easy @ 8:45
Wednesday - 6 mile easy @ 8:55 pace
Thursday - 7 mile with 16 x 300mtrs with 45sec recovery (all between 60 and 63 sec)
Friday - Rest
Saturday - 8.5 mile including 800mtrs @ 3:02, 3 mile tempo @ 6:54, 3 x 300mtrs (61,58,60)

Immediate target is a 10k in Belfast on 28th where I hope to do some damage to my 10k PB.

Find more posts tagged with

Quick Links

Comments

Back in Black

Thursday 28th April: 8 mile easy @ 8:22 avg pace

An nice and early 5:30 am start for this. I was dressed for the cold but didn't expect the sleet showers that came after 5 minutes and got soaked to the skin. Was doing an out and back run and the minute I turned around the sleet was driving into my face so never was as glad to get back into the car. Took me a long while to restore feeling after the coldness of the sleet and the soaking I got.

Managed to get Day 2 of 30 day challenge done

Friday 29th April: Rest

Done Day 3 of 30 day challenge.

Saturday 30th April: 2 mile easy, 3x10mins @ 6:40-6:50 pace w/ 4min jog rec, 2 easy

Manged to get out before lunch. Felt sluggish starting out but thankfully by the end of the first two mile felt ready for the pacey bits. I had dressed for the cold with gloves and a winter top but was overdressed for this. (8:18;8:16)

Took a while to get into a consistent pace on the first rep and was conscious of not going out too hard but once I settled into the pace, this felt ok. Was still happy to get the 4 min recovery. (1.46mile @ 6:51 avg)

Second one was net downhill so wasn't a quick as the time suggests and hit the desired pace and effort earlier on this one. (1.51 mile @ 6:38 avg)

The final rep was a repeat of the downhill second only in the opposite direction so I was expecting it to be a bit slower. It felt like the same effort but was puffing for air for the last 2 minutes. (1.44 mile @ 6:57 avg)

Glad the ten minutes were up and had a wee standing recovery before the cool down last 2 miles. (8:24;8:20)

Happy with this - tougher than I expected but a good workout.

Total: 9.65 miles

April Total: 159.05 miles

Murph_D

Good luck with 30 day challenge. Took a break at about Day 23 myself (about a year ago!). I will finish though, one of these days.

annapr

Lovely to see the 'welcome back to division one' signs going through Cavan today...

overpronator

Just realised who you are! Belated welcome back man and good luck with your goals. Heading up Cootehill way for a few beers tonight, always a good experience. Also youre dead right, at least it wasnt M***th.

Back in Black

annapr wrote: »

Lovely to see the 'welcome back to division one' signs going through Cavan today...

Imagine if we actually won something - the place would shut down for a month :pac:

Back in Black

overpronator wrote: »

Just realised who you are! Belated welcome back man and good luck with your goals. Heading up Cootehill way for a few beers tonight, always a good experience. Also youre dead right, at least it wasnt M***th.

Cheers man - enjoy the beers in Cootehill. Good spot for pints!

Back in Black

Sunday 1st May: 10 mile @ 8:23 avg pace

Left this until mid morning as I had a few pints the night before. Nothing too mad but enough to make the run tougher. I had expected it to be wet and cold and dressed accordingly. Instead it was warm and sunny so was boiling after a few miles and drenched in sweat.

It all meant that I ended up just grinding out the miles and was happy to be finished it.

Got 5 day of the 30 day challenge done this evening.

Weekly total: 45.65 miles

Back in Black

Monday 2nd May: 2.7 mile recovery @ 8:45 avg pace

Spotted a window of opportunity to get out before dinner so grabbed it and headed out the door. Ran from the house down to the pitch, done a few laps of the pitch and headed back home. Was keeping my eye on a dirty black cloud that was following me and managed to get home minutes before the heavens opened.

Day 6 of 30 day challenge done too.

Back in Black

Tuesday 3rd: 8.5 easy @ 8:21

Out after tea with company. Was the warmest evening yet this year so worm the lightest gear. Pace was nice and handy and the miles flew by. This felt good and legs felt nice and fresh.

Wednesday 4th: Rest

Mrs BinB was working late so no opportunity to get out.

Thursday 5th: 2 easy, 400 @ 5k, 2 x300 @ 3k, 4x200@1mile (all with 90sec rec), 2 easy

Headed out straight after work. This was over before I knew it. It felt like a nice short sharp session. Knew I was working hard, especially on the 200s but it was over fairly quick. Legs felt fresh and the form was good.

Friday 6th: 7 mile easy @ 8:32 pace

Had set the alarm for 5:30 but lost 10 mins somewhere getting out so had to cut the planned 8 to 7. Felt a bit sluggish and lethargic but it was a crazy week with work with plenty of long hours so putting it down to that.

Saturday 7th: 2.5 mile easy @ 9:21 w strides

Very gentle easy run around the football pitch. Body felt good and raring to go. Felt nice and relaxed on the strides too. All good

Sunday 8th: County T&F Championship 3k - 10:44

Not much to be said about this. 3rd 3k of the year and continued the trend of not getting within an asses roar of my target time.

I felt great going into this and everything was lined up for a good run. The only downside was that this was on the 300mtr track and it's always tougher to run 10 laps over 7.5.

Got to the track with bags of time to spare and had a good warm up run and plenty of stretching and really was geared up for this. A quick look around the field of about 15 runners told me that I should be at the business end of this as some of the quick guys weren't here.

Decided there and then that I was going to go out and set the pace right from the word go. The only unknown was a senior from our club was running as a guest and the team manager told me he was quick but had a tendency to blow up.

Once we got the off I quickly took the lead with the field tucked in behind me. First lap felt good and it was a nice feeling to be leading the way. A quick glance at the watch after lap 1 told me 59 seconds so was delighted with that. I knew now that it was up to me to set the pace and to keep the tempo up. Lap 2 was 1:59 so still bang on target. Then the senior hit the front from nowhere and I was happy enough as I figured he could pace me and I would tuck in behind. Was right on his shoulder as 3rd lap finished but a look at the watch told me 3:07.

I couldn't believe it - I was furious with myself and quickly moved past him and took the lead again and injected a bit of pace. 2 guys followed me past the senior and settled on my shoulder. Was too busy sorting that out to check the time at the end of that lap and forgot about time from here on in. Two more laps went by with no change in positions. Somewhere into the 6th lap i had a quick glance to see who was on my shoulder after I felt a wee clip on my ankles. Got a sorry and saw it was a guy who I beat at the road championship earlier in the year for the first time so I knew he would push me all the way.

Was starting to suffer now and as the laps remaining were being shouted out I was being told I had two Shercock guys on my shoulder by one of our coaches. I got a few reminders that my nemesis was snapping at my heels and knew he was plotting a move and he eventually made it with 400 to go. He had timed it to perfection and he had opened up too much of a gap for me to close by the time I reacted.

Crossed the line about 30 metres behind him after having to put on a burst of speed to hold off 3rd. Stopped the garmin at 10:44 much to my horror. Was really dispirited by this performance as although I had guessed after the slow 3rd lap that sub 10 was probably gone, I really didn't think I was running that slow.

Probably the lowest point since I took up running and for a while on the way home was considering finding a new hobby. Have had time to think more since and although I've made a habit of quitting during races when the goings got tough, I'm not ready to quit just yet.

Next up is the Bob Heffernan 5k - not really sure where that will take me but 5k is my favourite distance and it could just be a case that I really suck at 3k!!

Weekly total: 32.2 miles

Murph_D

I don't think leading the way for most of the race and getting out kicked by your nemesis is anything like quitting. Apart from that sounds like a decent tactical race to me (although I know absolutely nothing about racing on the track). Maybe let the nemesis do more of the work next time I guess.

Back in Black

Murph_D wrote: »

I don't think leading the way for most of the race and getting out kicked by your nemesis is anything like quitting. Apart from that sounds like a decent tactical race to me (although I know absolutely nothing about racing on the track). Maybe let the nemesis do more of the work next time I guess.

It was a combination of the time. Mcmillan puts me at 10:08 based on my 5k PB and I've gone backwards since Armagh in February (10:26) with 2 poor races where I mentally folded and to run a 10:44 when everything was lined up for me is tough to swallow.

The minute things start to go wrong for me in races lately, I've crumbled. Getting passed again and not being able to react for the 2nd race in a row was the final kick in the teeth.

Back in Black

Absolutely mental week with work so only getting to update now but didn't miss any runs and got core work most days so not too bad.

Monday 9th: 2.35 recovery @ 8:41 pace
I got out straight after work and just headed down to the pitch from the house. Kept the pace nice and handy and legs felt fairly fresh by the end of it.

Tuesday 10th: 8 mile easy @ 8:25 pace
Out at 5:30 am and perfect morning for this. Started off nice and handy and then woke up a bit and the pace picked up. Body felt good

Wednesday 11th: 2 easy, 5x800@2:40-2:45 w/3 rec, 2 easy
Headed out just before dinner and went down to pitch. It was very warm and clammy and I was in meetings most of the day and I knew I hadn't drank enough water. Was expecting this to be tough for that reason. Took the first one handy as I wanted to make sure I didn't overcook it. Settled into this then and although it was tough I always knew I would get it done. Was still glad to get to the last one. Was a ball of sweat at the end of this. Made sure I had a good stretch after this as felt a few minor twinges during it but I think it was more cramp from lack of water more than anything sinister. Made sure to get plenty of water on board since. A tough workout but happy enough with how it went.

Splits were as follows: 2:45;2:42;2:43;2:44;2:44

Thursday 12th: 8.4miles @ 8:48 avg pace
Headed out after work in the sweltering heat with club captain. After a day of meetings I knew i hadn't drank enough water so kept the pace nice and handy. Body was definitely creaky for the first few miles but loosened up after a few miles. Happy with this run.

Friday 13th: Rest

Back in Black

Saturday 14th May: 2 easy, 2x200,2x400,800,2x400,2x200, 2 easy w/ 2 min rec

I went out this evening after a long day playing football and walking with the kids so was wary of this. Thankfully had company from usual running buddy. Felt fresh and ready to go after a two mile warm-up and good stretch. Concentrated on keeping good form for the 200s and was happy with form and effort levels. 400s felt very comfortable. Was expecting the 800 to be very tough (and instructions said hard and sub 2:40!!) but wasn't too bad and was very pleased with pace. Again on 400s and 200s focussed on form and consistency and was happy with both. Was bucketing sweat after this but enjoyed it. Legs felt fresher than expected.

Splits were: 38,40, 83,85, 2:38; 84,86, 39,37

Total: 7.25 miles

Sunday 15th May: 5.8 mile easy @ 8:53 avg pace

8 am start with club captain in the forest. Absolutely glorious morning for a run and temptation was always there to speed up but given the terrain and with Tuesday's race in mind I resisted the urge and we kept it to one small loop. Body felt a wee bit stiff starting out (mainly due to speed work less than 12hours before and a 7am core session!) but loosened up after two mile.

Total weekly mileage: 39.80 (nearly tempted to go out and do .2 of a mile :pac:)

Firedance

Back in Black wrote: »

Total weekly mileage: 39.80 [/B](nearly tempted to go out and do .2 of a mile :pac:)

g'wan g'wan g'wan, if only to make me feel better

Back in Black

Firedance wrote: »

g'wan g'wan g'wan, if only to make me feel better

My neighbours already think I am nuts without me going out to prove it. It is tempting though

Dubgal72

Back in Black wrote: »

It was a combination of the time. Mcmillan puts me at 10:08 based on my 5k PB and I've gone backwards since Armagh in February (10:26) with 2 poor races where I mentally folded and to run a 10:44 when everything was lined up for me is tough to swallow.

The minute things start to go wrong for me in races lately, I've crumbled. Getting passed again and not being able to react for the 2nd race in a row was the final kick in the teeth.

It sounds like I'm on a bit of a mission (probably because I am!

) but would you consider ditching the watch next time? If you want to race - really race - the nemesis, it sounds to me like you would perform much better focusing on that, and that alone. Thoughts and calculations on the hoof could be too distracting. Just a thought. I'm pretty sure your times will fall into place after that....

Back in Black

Dubgal72 wrote: »

It sounds like I'm on a bit of a mission (probably because I am! ) but would you consider ditching the watch next time? If you want to race - really race - the nemesis, it sounds to me like you would perform much better focusing on that, and that alone. Thoughts and calculations on the hoof could be too distracting. Just a thought. I'm pretty sure your times will fall into place after that....

You are on a one woman mission against watches

!

I do agree with you, in hindsight, that I should have forgotten about time for this one and that I was chasing a time because of the disappointment of the graded meets.

Ironically though it was because I stopped looking at my watch after 3 laps that I lost the race. If I had kept an eye on it I would have upped the pace and probably would have burned off the chaser earlier. However by not watching the time, I got sucked into a slower race that suited him perfectly.

I think for future events county events I will leave the watch behind and just focus on racing - that and hiding behind people and pouncing over the last 300 metres

Chartsengrafs

Back in Black wrote: »

Not much to be said about this. 3rd 3k of the year and continued the trend of not getting within an asses roar of my target time.

I'm a bit late in reading this report and thought I might share my thoughts. (Input from a slower runner isn't always useful but here you go anyway!)

You've missed the 10 minute target a few times, and apologies if this sounds harsh, but the times you hit in training wouldn't immediately suggest to me that going 9:XX for 3k is on the cards. There is certainly leg speed in evidence, but 400s seem to be coming in around 80 seconds. I'm not sure what your background is (you seem to be a re-reg possibly or maybe I don't know your username from before), but.. it just seems a little ambitious. Ambition is great, but you were left disappointed last time, which is a shame for someone who clearly loves running/training and broadly gets the big picture

. Perhaps I'm overestimating a sub 10 3k but to me, it sounds very fast.

If you were to say you were aiming for a good 5k time, which I think you will be soon, your long miles I think will really pay off and I think you could kill it!

Second observation (and back to 3k). Your training seems to be divided between a lot of slow easy miles and faster intervals. The tempo part seems rather slow for want of a better word (6:40 pace etc). Just wondering what the thinking is there? It stands out to me as an area that could support your endurance over 3k?

Back in Black

Chartsengrafs wrote: »

I'm a bit late in reading this report and thought I might share my thoughts. (Input from a slower runner isn't always useful but here you go anyway!)

You've missed the 10 minute target a few times, and apologies if this sounds harsh, but the times you hit in training wouldn't immediately suggest to me that going 9:XX for 3k is on the cards. There is certainly leg speed in evidence, but 400s seem to be coming in around 80 seconds. I'm not sure what your background is (you seem to be a re-reg possibly or maybe I don't know your username from before), but.. it just seems a little ambitious. Ambition is great, but you were left disappointed last time, which is a shame for someone who clearly loves running/training and broadly gets the big picture . Perhaps I'm overestimating a sub 10 3k but to me, it sounds very fast.

If you were to say you were aiming for a good 5k time, which I think you will be soon, your long miles I think will really pay off and I think you could kill it!

Second observation (and back to 3k). Your training seems to be divided between a lot of slow easy miles and faster intervals. The tempo part seems rather slow for want of a better word (6:40 pace etc). Just wondering what the thinking is there? It stands out to me as an area that could support your endurance over 3k?

All input more than welcome here

.

I'm under no illusions about the sub 10 min 3k and how tough it is. But based on a 5k PB of 17:48 from last August, I think it is achievable for me this year (mc millan gives a 3k equivalent of 10:08).

On the 400s, I've got better at following the plan so if it says 40, I aim to hit the 40 rather than in the past where I would have hit 37s.

The disappointment the last two times was as much based on the mental collapses as the times themselves.

Hopefully I'll fare better when I get back on the road for a 5k tomorrow night as that's definitely my favourite distance!!

Chartsengrafs

Best of luck with it, I'd day it'll go well based on all the work that has gone in.
I understand your approach better now, in terms of a plan being in place (cheers for the reply). And I may have a 10 minute 3k up on a pedestal

overpronator

I think the point about tempo pace is right, based off your 5k time id say 6.15 or so would what youd be aiming for. 6.40 wouldnt be a million miles off your pmp. It could just be the different definitions people have for tempo and threshold running though.

Firedance

Back in Black wrote: »

Hopefully I'll fare better when I get back on the road for a 5k tomorrow night as that's definitely my favourite distance!!

good luck!

overpronator

You racing Enfield tomorrow? Hopefully see you there!

tang1

overpronator wrote: »

You racing Enfield tomorrow? Hopefully see you there!

No point turning up tomorrow, you'll be there on your own!!

overpronator

tang1 wrote: »

No point turning up tomorrow, you'll be there on your own!!

Ha, ill go down tonight so!

Back in Black

overpronator wrote: »

Ha, ill go down tonight so!

I'll see you there tonight so!!! You joining us Tang?

tang1

Back in Black wrote: »

I'll see you there tonight so!!! You joining us Tang?

Hope to, depends if the wee one gets out of hospital J.

Back in Black

tang1 wrote: »

Hope to, depends if the wee one gets out of hospital J.

Sorry to hear she is not well. Hopefully its nothing too serious and she gets out. Take care.

Back in Black

18:4x meh. Big steaming bucket of crap. It's done. Time to move on.

Yes that's the race report there

Duanington

Back in Black wrote: »

18:4x meh. Big steaming bucket of crap. It's done. Time to move on.

Yes that's the race report there

Race report of the year in the bag right there J