Set of 5x1km repeats off 90 secs rest with the goal of being under 4 mins (20 min 5km pace)
splits were 3:44, 3:53, 3:55, 4:00 & 3:55. just so easy - almost effortless in a way - I've still got it...
The run on sunday helped with the stamina in the last 2 reps no doubt,I'll run again on friday for 1 hr on the grass for endurance & will test myself with a hard 10k on the road on tuesday.
Them slow base miles I think really work, Sage Canaday is right... I went so slow on the grass run on sunday & then tonight I had no problems with the planned session.
It's more than likely that it's because I'm fresh & rested & not tired from 20-30 mile weeks too I suppose.
I'm just really happy with the session, although it was quite boring & I know I could hit those at 3:50 each time, over the coming months I'll play around with these.
I might do 6 or even 8 of these in the next fortnight or so for stamina for the race on boxing day.
Wednesday, 30 November 2016
Sunday, 27 November 2016
Sunday Tradition
Dangan run on grass 40:00.
I lost the lap count but I had planned to run for 40 mins or so, but as I completed my last/second last lap it was 40 mins on the button so I left it at that, then trotted down to the end of the field to sprint back up (which took 70 seconds all out) for the hell of it!
Felt great today - wasn't even that tired. Felt it about 15 mins in & wanted to cut it short & take the easy way out, but I persevered & next time I glanced at the watch it was 23 mins gone & I felt much better in my chest - naturally my legs were protesting (being on my feet all day for the past 3 days - can't wait till I get a desk job!) but they got over it...
I was 3:15 on my first lap (I normally do 3-3:05 min laps when I'm hot but I treated it as a recreational jog, I sped up in the last 10 mins/ 3 laps but I felt great throughout never really going ad but not taking it too easy either, felt great coming up & down on the bike.
Ran around 4pm as I was working 8-3 in the shop (including the 5 mile cycle each way, of course) but I felt great all day & was looking forward to the run.
The fields is my target now, so I'm gonna try & get a bit of decent training in for that over the next few weeks, I'll do a few 8 milers for endurance & some hard 10kms for overall fitness on the road, some more grasswork (to help the joints) similar to today (including intervals on 1 side of the pitch perhaps) & some speedwork on the track too (for that raw intensity).
The weather has been cold but dry (thankfully - I'm so grateful for it!) for the last 10 days solid so perfect for running (& cycling, so no excuses for not training really - yahoo!).
Plan a hard 10km on tuesday although I might be meeting a few college friends for a run too tomorrow so may do the 10km on wednesday instead...
Tuesday, 22 November 2016
Loaded
10km in 44:08,
still have yet to crack sub 44 for this route! but delighted with tonights run, it was the best I've felt on a run for many months,
I didn't cycle to work sat & sunday & I slept in yesterday & today, ate 10 bagels in 2 days & walked into town & back an hour before the run. aside from that, I don't know why I felt so good on the run, it was if I could go as fast as I wanted & I'd never get tired.
tonight run was the reason why I run, to get a run like that. That's the reward, it just felt so great!
I could go on but I'm tired & need to sleep but I could've easily knocked a minute off that with people with me tonight & a bolder attitude on my part. I knew when I hit the 2nd time check 11:35 that I was on for a good run, then I got faster where I normally slow down, 16:05 at time check 3, 20:15 @ T3 too
24:40 at T4, but 30:14 then at joyces - that was disappointing - also right about then the pace dropped a bit & my back began to ache, like it occasionally does when running - odd...
37:47 at dr mannix - a full 3/4 of a minute slower then a time before but I put the boot down (wasn't even trying that hard really) & got to within a 2 second pb (I actually pb'd the route tonight only I bumped into a guy on the corner of joyces slowing me down about 3-5 secs) so I clearly sped up in that last mile...
the weather has been outstanding these days though, dry but quite cold/fresh 5-7degrees... aim to run on friday now...
& no discomfort on achilles at all - the mind boggles...
still have yet to crack sub 44 for this route! but delighted with tonights run, it was the best I've felt on a run for many months,
I didn't cycle to work sat & sunday & I slept in yesterday & today, ate 10 bagels in 2 days & walked into town & back an hour before the run. aside from that, I don't know why I felt so good on the run, it was if I could go as fast as I wanted & I'd never get tired.
tonight run was the reason why I run, to get a run like that. That's the reward, it just felt so great!
I could go on but I'm tired & need to sleep but I could've easily knocked a minute off that with people with me tonight & a bolder attitude on my part. I knew when I hit the 2nd time check 11:35 that I was on for a good run, then I got faster where I normally slow down, 16:05 at time check 3, 20:15 @ T3 too
24:40 at T4, but 30:14 then at joyces - that was disappointing - also right about then the pace dropped a bit & my back began to ache, like it occasionally does when running - odd...
37:47 at dr mannix - a full 3/4 of a minute slower then a time before but I put the boot down (wasn't even trying that hard really) & got to within a 2 second pb (I actually pb'd the route tonight only I bumped into a guy on the corner of joyces slowing me down about 3-5 secs) so I clearly sped up in that last mile...
the weather has been outstanding these days though, dry but quite cold/fresh 5-7degrees... aim to run on friday now...
& no discomfort on achilles at all - the mind boggles...
Thursday, 17 November 2016
Humble Pie
10km 46:50.
Tough one this morning, I've changed up my routine & have myself up at 7:30 every morning now. I hadn't ran all week & with me being tied up the next 2 days & with work on the weekend etc I decided spur of the moment to head out.
It was raining heavily but there was no wind & it eased off in periods so overall it wasn't that bad, maybe 5 degrees, I got over it needless to say.
Havn't done a morning run in well over a year I reckon so that was fun! just been really tired in the evenings since I started getting up early during the week, hopefully that'll change once I adjust, I should aim to run sooner in the evenings 6:30 - 7pm instead of 8:30-9pm which I often used to do.
Felt it big time in my chest primarily this morning, as I havn't got a cold as such, but have a very light cold (not even noticable really just bloked nose at times etc), if I wasn't fit I'd say I'd have a full blown cold... thankfully most sporty people are like this, it's great to be able!
Might have to join harriers sooner than I think, as I'm losing motivation to run etc, we'll see, once I get a tech job I'll find out where I'll be living & I'll take it from there.
Tough one this morning, I've changed up my routine & have myself up at 7:30 every morning now. I hadn't ran all week & with me being tied up the next 2 days & with work on the weekend etc I decided spur of the moment to head out.
It was raining heavily but there was no wind & it eased off in periods so overall it wasn't that bad, maybe 5 degrees, I got over it needless to say.
Havn't done a morning run in well over a year I reckon so that was fun! just been really tired in the evenings since I started getting up early during the week, hopefully that'll change once I adjust, I should aim to run sooner in the evenings 6:30 - 7pm instead of 8:30-9pm which I often used to do.
Felt it big time in my chest primarily this morning, as I havn't got a cold as such, but have a very light cold (not even noticable really just bloked nose at times etc), if I wasn't fit I'd say I'd have a full blown cold... thankfully most sporty people are like this, it's great to be able!
Might have to join harriers sooner than I think, as I'm losing motivation to run etc, we'll see, once I get a tech job I'll find out where I'll be living & I'll take it from there.
Thursday, 10 November 2016
Calibration
10km - 45:15
Have been sleeping days & up all night the last 4-5 days so this put some manners on me.
felt good throughout but pulled back slightly all throughout the run as I've a 7am start for work 2moro (friday).
good splits 16:45, 18 flat, 21:10, 25:10, 32 flat at turn, then 38:40 at dr mannix rd so there or there abouts, I'll take it.
Could feel the achilles after the run though on right leg & my right knee a bit tender (top of shin bone...)
Might brave a run on sunday as I'm off work at 3pm...
Have been sleeping days & up all night the last 4-5 days so this put some manners on me.
felt good throughout but pulled back slightly all throughout the run as I've a 7am start for work 2moro (friday).
good splits 16:45, 18 flat, 21:10, 25:10, 32 flat at turn, then 38:40 at dr mannix rd so there or there abouts, I'll take it.
Could feel the achilles after the run though on right leg & my right knee a bit tender (top of shin bone...)
Might brave a run on sunday as I'm off work at 3pm...
Friday, 4 November 2016
Huffing & puffing
6.7km loop 29:48.
What an effort. seem to be developing a cold the last day or too so perhaps that explains the time. Really laboured in my chest, felt like I only had one lung in terms of breathing, when I get a cold my asthma kicks in & I'm only using maybe 60% of my lung capacity, pain in the ass.
Didn't particularly enjoy the run but it had to be done. That's running sometimes it's not that enjoyable but its all part of what makes the really good sessions all that more enjoyable, live to fight another day.
Still great to be able to get out there & do it. 13:42 where I'm normally 13:20 so it wasn't an absolute embarassment, but then faded badly in the last 15 mins or so, I always felt like I wasn't gonna get my 2nd wind, sometimes you hear your chest & you know its gonna be a laboured run home!
no discomfort in the legs this time wore my new shoes that I'd been breaking in all week so that was great (same as the last pair - karrimor run black (sportsdirect €32 - I would invest in a decent pair of asics but with my extreme over pronation the heel is gone in 3-6 months for me) why break a winning formulae)
Hope to run sunday morning (changing schedule to fit around work as you do).
What an effort. seem to be developing a cold the last day or too so perhaps that explains the time. Really laboured in my chest, felt like I only had one lung in terms of breathing, when I get a cold my asthma kicks in & I'm only using maybe 60% of my lung capacity, pain in the ass.
Didn't particularly enjoy the run but it had to be done. That's running sometimes it's not that enjoyable but its all part of what makes the really good sessions all that more enjoyable, live to fight another day.
Still great to be able to get out there & do it. 13:42 where I'm normally 13:20 so it wasn't an absolute embarassment, but then faded badly in the last 15 mins or so, I always felt like I wasn't gonna get my 2nd wind, sometimes you hear your chest & you know its gonna be a laboured run home!
no discomfort in the legs this time wore my new shoes that I'd been breaking in all week so that was great (same as the last pair - karrimor run black (sportsdirect €32 - I would invest in a decent pair of asics but with my extreme over pronation the heel is gone in 3-6 months for me) why break a winning formulae)
Hope to run sunday morning (changing schedule to fit around work as you do).
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