A final sharpener of a session. I ran out to the same stretch of road where I did my 3 minute efforts last week (2.8km warm-up). The target heart rate to try and get to was 153+. Knew that would be tough with the shorter time period.
The approach was to run as hard as I could for each 2 minutes. That worked fine but the first rep was nothing more than a warm-up with me hitting a mac HR of 143. The second one was a bit better (149) and then the 3rd, 4th and 5th I just about crept up to 153 by the end of the rep. Feeling guilty I decided to run a bonus 2 minutes and managed to get up to 155. I was covering an average of 675m each 2 minute effort so that's around 2:58/km pace on average. Not too bad.
Warm-down of 2.8kms back home. All up 9.7kms for the day.
Out in the evening for darts. I beat the old man 15-9 and played well. Checkouts of 128, 117, 107 and 100 and the scoring wasn't too shabby either.
Tuesday, August 05, 2014
Monday, August 04, 2014
Winding it back
Few too many falling down waters last night so definitely not at my best today...
The start of an easier week. Recovery run 14.8kms in 57:57 (3:55's). Only one quick session planned this week (tomorrow) and no threshold running. Race on Saturday.
The start of an easier week. Recovery run 14.8kms in 57:57 (3:55's). Only one quick session planned this week (tomorrow) and no threshold running. Race on Saturday.
Sunday, August 03, 2014
Hour of power
Bottled the outside run and went on the treadmill. Usual 2 up then the hour of threshold running. Was dreading it but once I got going the 5 minute segments (my way of breaking it down) seemed to tick by nicely. The heart rate took an age to rise (despite a quick start) but after about 10 minutes I was bottom of zone. I pulled the pace back a little and found that my heart rate stayed very stable for the next 40 minutes or so (143 to 145). I went through 5km in 16:23, 10km in 32:59, 15km in 49:59, 10 miles in 53:40, and ended up with 17.9kms in 59:55. Okay treadmill running flatters your pace/distance but still a very decent hit-out at the bottom of my threshold zone.
2km to finish with for 21.9kms for the day.
That's 104.0kms for the week. Lots of quality in there so hopefully I'm in good nick now for the Streets. I forgot to mention I did some strides on Tuesday and Thursday at the end of my recovery runs just to get the legs ticking over at 5km pace.
Then more fun with numerous beers and some food in town. Galway is a great place to be during race week.
2km to finish with for 21.9kms for the day.
That's 104.0kms for the week. Lots of quality in there so hopefully I'm in good nick now for the Streets. I forgot to mention I did some strides on Tuesday and Thursday at the end of my recovery runs just to get the legs ticking over at 5km pace.
Then more fun with numerous beers and some food in town. Galway is a great place to be during race week.
Saturday, August 02, 2014
Run to the car
Today was a sketchy run back to the Galway racecourse to collect my car....pushed the pace to get the HR up into the recovery zone and didn't feel too bad which was a minor miracle, Sweating buckets and by the time I got to the car I'd clocked up 10.9kms in 42:13 (3:52's). Then made my getaway as people started pouring into the racecourse for the next instalment of fun.
A few normalisers at home in the evening.
A few normalisers at home in the evening.
Friday, August 01, 2014
Winner winner chicken dinner
Decided to give the treadmill a bash today for my threshold run. I was targeting the bottom of my zone which was going to make the run a little easier. A 2.0km warm-up, then 45 minutes threshold, finishing with a 2.0km warm-down. It went well - a great sweat and ended up clocking 13.1kms in 45:03 (3:26/km pace).
All up 17.0kms for the day.
Galway races in the evening - I got 2 winners (both short-priced). Nice to get the winner in the last which got me out of trouble. A number of beers were consumed along the way....ended up in the Abbey for a chicken curry.
All up 17.0kms for the day.
Galway races in the evening - I got 2 winners (both short-priced). Nice to get the winner in the last which got me out of trouble. A number of beers were consumed along the way....ended up in the Abbey for a chicken curry.
Thursday, July 31, 2014
Lost
More recovery running. Didn't make the early start instead running at lunchtime. A total of 14.8kms in 57:18 (3:52's).
A game of darts in the evening with the old man. I lost 13-10. I hit the highest checkout of 133 but couldn't get going and my Dad played well clocking 4 x 180's. Next time.
A game of darts in the evening with the old man. I lost 13-10. I hit the highest checkout of 133 but couldn't get going and my Dad played well clocking 4 x 180's. Next time.
Wednesday, July 30, 2014
Weekly intervals
Today was 6 x 3 minutes off 90 seconds. Out on the roads and quite windy so it was going to be a lung buster. Warm-up of 2.8kms then straight into it.
First rep I covered a km and didn't get into my tempo zone. The second one (doubling back - more wind benefit) also a 3 minute km and edged into the zone for the last minute. The next 4 were all in the zone for at least 50% of the time - the pace slowed a little for reps 3 and 5 but still no slower than 3:08 pace and 4 and 6 were also 3 minute km pace.
Same 2.8km warm-down home. All up 11.6kms. Happy with that. Legs felt very tired so to crank out some 3 minute kms on the road was good going.
Dad over again today for the Galway races....planning to attend Friday evening....
First rep I covered a km and didn't get into my tempo zone. The second one (doubling back - more wind benefit) also a 3 minute km and edged into the zone for the last minute. The next 4 were all in the zone for at least 50% of the time - the pace slowed a little for reps 3 and 5 but still no slower than 3:08 pace and 4 and 6 were also 3 minute km pace.
Same 2.8km warm-down home. All up 11.6kms. Happy with that. Legs felt very tired so to crank out some 3 minute kms on the road was good going.
Dad over again today for the Galway races....planning to attend Friday evening....
Tuesday, July 29, 2014
Monday, July 28, 2014
Back to back
One more big week and then pull things back in preparation for the Streets of Galway.
Another threshold session. Originally it was to be a recovery run but the coach had a change of heart...
Tired going into this run. A 2.0km warm-up then ran hard to try and get into my zone. This was struggle street - I was right at the top of my recovery zone and couldn't quite get into the threshold zone. That was the story for the whole run. It wasn't for the lack of effort I can tell you. Ended up running 12.7kms in 45:01 (3:33/km pace). Then a 2.0km run to finish with.
That's 16.7km for the day.
Another threshold session. Originally it was to be a recovery run but the coach had a change of heart...
Tired going into this run. A 2.0km warm-up then ran hard to try and get into my zone. This was struggle street - I was right at the top of my recovery zone and couldn't quite get into the threshold zone. That was the story for the whole run. It wasn't for the lack of effort I can tell you. Ended up running 12.7kms in 45:01 (3:33/km pace). Then a 2.0km run to finish with.
That's 16.7km for the day.
Sunday, July 27, 2014
60 minute threshold
Wasn't looking forward to this session. Started at 6pm and it was a lot cooler but the wind had picked up. I guess I have to have something to complain about to fill some space on here...
A 2km warm-up, then into the threshold running. Struggled big time in getting into the right zone. The first 10 minutes were way down, the next 10 minutes were borderline, then the last 40 minutes I was battling the whole time just to keep in the bottom of the zone (and failing at times). It's a sad day when you look forward to some hills so that the intensity goes up to lift the HR. Anyway I survived and clocked up 16.8kms in 1:00:49 (3:37's).
A 2.2km warm-down to give me 21.0kms for the day.
That's 107.1kms for the week. Biggest week of the year and one of the toughest weeks I can recall. All sessions on the road so progress all round. Pace is a little down but I'll put that down to heat/humidity/tiredness and any other excuse I can think of.
Taylor shellacked MVG. Great stuff.
A 2km warm-up, then into the threshold running. Struggled big time in getting into the right zone. The first 10 minutes were way down, the next 10 minutes were borderline, then the last 40 minutes I was battling the whole time just to keep in the bottom of the zone (and failing at times). It's a sad day when you look forward to some hills so that the intensity goes up to lift the HR. Anyway I survived and clocked up 16.8kms in 1:00:49 (3:37's).
A 2.2km warm-down to give me 21.0kms for the day.
That's 107.1kms for the week. Biggest week of the year and one of the toughest weeks I can recall. All sessions on the road so progress all round. Pace is a little down but I'll put that down to heat/humidity/tiredness and any other excuse I can think of.
Taylor shellacked MVG. Great stuff.
Saturday, July 26, 2014
Tank empty
A 11.1km recovery run in 42:39 (3:51's).
Finished up with some strides which isn't something I do often. Feeling very tired and I guess that's the body reacting to the higher volume this week. There is no way I could have done a threshold run today...
Watched some darts in the evening. The Taylor V Anderson match was brilliant. Both averaging 105 and one of the best matches I've seen in a long time. The Power looks good as I noted earlier....
Finished up with some strides which isn't something I do often. Feeling very tired and I guess that's the body reacting to the higher volume this week. There is no way I could have done a threshold run today...
Watched some darts in the evening. The Taylor V Anderson match was brilliant. Both averaging 105 and one of the best matches I've seen in a long time. The Power looks good as I noted earlier....
Friday, July 25, 2014
Stinking hot though not complaining
A 45 minute threshold run outside. It was very hot and I didn't start my run until around 6pm. a 2km warm-up, then 12.5kms threshold in 45:04 (3:36's), with 2.3km to finish with.
Pace was down but when you consider the heat and humidity, plus I was wearing my normal heavy runners I don't suppose it was too bad.
Thirsty after that...
Thursday, July 24, 2014
Fours
Early morning run with Fintan. Usual route and struggled to get into my recovery zone for the first 20 minutes or so. Ended up with a total of 14.8kms in 59:09 (4:00's).
Wednesday, July 23, 2014
3 x 5 mins off 180 secs
Sounds easy - but the plan was to get into my tempo zone which in my training terminology is the next level up from my threshold zone...
I did a nice warm-up of 3.5kms and tried to push the pace a bit to at least get in the threshold zone but with temps at 26 degrees it was proving a little tricky. I used my course I normally use for 5 minute efforts and I dumped the top as I lined up for the first rep. I pushed hard and it took an age for my HR to respond. By midway I was well into my threshold zone and by the last minute I was on the border of my tempo zone which starts at 153. Not a great start.
The second one was better. Perhaps the second half in the right zone. One final one and around two thirds where it should be. After that I was pretty done for and I crawled home - another 3.7kms in my recovery zone to give me 12.0kms all up.
Really tough that session - running 5 minute mile pace in 26 degrees was never going to be easy and that's how it turned out. But it's a start on doing some faster running to help drag my threshold speed up a little.
Snooker in the evening (rubbish). Then watched a bit of the darts to see Taylor hit a majestic 9 darter. That's his 10th televised 9 darter and once he got down to 144 he never looked like missing. He looks on his game this week as his darts are hitting the board at the right angle like they used to so that's a worrying sign for his rivals...
I did a nice warm-up of 3.5kms and tried to push the pace a bit to at least get in the threshold zone but with temps at 26 degrees it was proving a little tricky. I used my course I normally use for 5 minute efforts and I dumped the top as I lined up for the first rep. I pushed hard and it took an age for my HR to respond. By midway I was well into my threshold zone and by the last minute I was on the border of my tempo zone which starts at 153. Not a great start.
The second one was better. Perhaps the second half in the right zone. One final one and around two thirds where it should be. After that I was pretty done for and I crawled home - another 3.7kms in my recovery zone to give me 12.0kms all up.
Really tough that session - running 5 minute mile pace in 26 degrees was never going to be easy and that's how it turned out. But it's a start on doing some faster running to help drag my threshold speed up a little.
Snooker in the evening (rubbish). Then watched a bit of the darts to see Taylor hit a majestic 9 darter. That's his 10th televised 9 darter and once he got down to 144 he never looked like missing. He looks on his game this week as his darts are hitting the board at the right angle like they used to so that's a worrying sign for his rivals...
Tuesday, July 22, 2014
Sore knee
Recovery run. Again it was roasting hot. A total of 14.8kms (Thursday route) in 57:26 (3:53's). Sweating buckets. A tempo session scheduled for tomorrow...
Knee not great at the moment. Seems to have coincided with me upping the ante...
Knee not great at the moment. Seems to have coincided with me upping the ante...
Monday, July 21, 2014
Hugh Midity
In speaking with my coach when he was over it was decided it was time to step it up a bit. I've been in a bit of a rut with my 10km threshold runs and recovery running with not much else (no intervals, long runs, etc). So it was time to knuckle down starting today.
One of things discussed was I need to get out on the roads more. So today it was to be an outdoor threshold run. Always nice to pick one of the most humid days of the year. After a 2km warm-up it was straight into it. I ended up running a total of 13.0kms (46:41 at 3:35/km pace). Bloody tough going in the heat but it was all in the right zone. A 1.8km warm-down to give me 16.8kms for the day.
One of things discussed was I need to get out on the roads more. So today it was to be an outdoor threshold run. Always nice to pick one of the most humid days of the year. After a 2km warm-up it was straight into it. I ended up running a total of 13.0kms (46:41 at 3:35/km pace). Bloody tough going in the heat but it was all in the right zone. A 1.8km warm-down to give me 16.8kms for the day.
Sunday, July 20, 2014
A good crew
A long run in the morning. A total of 21.0kms from Oranmore to the city centre and back (4:18's). A good chance to pick the brains of my coach and his partner who are both ex GB internationals. Here's a few photos as we were about to set off:
All in all a great weekend. On the running front I managed 85.2kms for the week including 3 threshold runs. Another couple of decent weeks and I'll be ready for the Streets. Just need to pull back a bit on the social front...
All in all a great weekend. On the running front I managed 85.2kms for the week including 3 threshold runs. Another couple of decent weeks and I'll be ready for the Streets. Just need to pull back a bit on the social front...
Saturday, July 19, 2014
Lactate Threshold Testing
A busy day - 10 people booked in for lactate threshold testing and thankfully it all went like clockwork!
Below are a few photos of the day. Great to test a really nice bunch of people and the exciting thing was that everyone had scope to improve their training and performance with some small adjustments . It was very motivational to be part of and thanks to all who were involved!
No running today. Started testing at 8am and didn't finish until 8pm! Managed to get in town for some food and a few beers in the evening. My first long run in a while planned for the morning...
Below are a few photos of the day. Great to test a really nice bunch of people and the exciting thing was that everyone had scope to improve their training and performance with some small adjustments . It was very motivational to be part of and thanks to all who were involved!
No running today. Started testing at 8am and didn't finish until 8pm! Managed to get in town for some food and a few beers in the evening. My first long run in a while planned for the morning...
Friday, July 18, 2014
Busy
A treadmill threshold run. 2km up, 10km in 32:49, 2km down. Felt good.
Afternoon was Conor's 6th birthday party.
Then on to Shannon to pick up my coach who was over from England to help out with the lactate testing clinic to be held tomorrow.
No gigs to report...
Afternoon was Conor's 6th birthday party.
Then on to Shannon to pick up my coach who was over from England to help out with the lactate testing clinic to be held tomorrow.
No gigs to report...
Thursday, July 17, 2014
Luka Bloom
Recovery run. 11.1kms in 43:47 (3:57's).
Out again in the evening to see Luka Bloom (brother of Christy Moore). A great gig upstairs in Monroes and managed to jag a seat right next door to the stage:
Out again in the evening to see Luka Bloom (brother of Christy Moore). A great gig upstairs in Monroes and managed to jag a seat right next door to the stage:
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