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1500m training
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Mon - 49:03 run with 8 x short hill efforts (flat out) to recover form prev days 20km race
Tues 10 x 3mins on various surfaces (90secs rec.) + ab and upper body work in the club gym
Wed - REST went to the cinema instead of runnin
Thurs - 6 x QP hill ( 59, 60, 62, 63, 63 66 ) opps! 1st hill session since Feb/March and have forgot how to run up them - my PB on the same hill is 56:01 after 7 reps!
Fri - 44:23 steady
Sat - 32:58 + 6 x football pitch strides
Sun - Southern 5km @ Crystal Palace 16:07.88
i dnt usually make plans b4 races, but maybe i should after this display. 400m = 69/70...1km = 2:58, 2km = 6:06, 3km = 9:23, 4km = 12:46ish (not entirely sure)...last lap was 78!
i used to run like this all the time over 3km when i was younger but you cnt get away with it over 5km. i was dead after approx 3km when JEJ and his pack of 5 or so came sweeping past me (i was going to step aside cos i thought i was getting lapped they were moving so fast!)
i just wanted to finish after this point and the time was irrelevant because i knew I'd blown it. im not to dissapointed though, id rather get stuck in and give it a go than run within myself becase i know one day, i'll hang on and run a huge time, this just wasnt the day to do it.
HC - any idea why you couldn't hold on?
I've already started over-anaylsing my run to find the next 16.71s. My last lap was also about 78s - so there's 10s for starters.
One of the Belgrave runners in my group must have picked up the pace significantly in the last few laps, as he finished with 15:26. I see he has run 8:44 indoors plus a 69min HM this year - together with a couple of sub 4's last season, it's clear he has both speed and strength.
But for now I'm taking a short break from 5000's. Having run 5 already this season I'm getting a little tired of 12.5 laps.
My targets for July will be to break 4:15 and 9:00. Although the 4:15 is probably the weaker time of the two, it's probably the harder one for me to achieve given my lack of anaerobic conditioning. I anticipate needing at least 2 attempts and another sensible field in the race to get there.
After that, it looks like I'll be doing the opposite of HC and going off to Grad School for a year, starting mid to late August.
Whilst I selected the university for the course I wanted to take (Masters specialising in Sports Management), it also happens to have an excellent distance running programme, so it would be great if I could get involved in the set-up as a runner as well as a graduate assistantship.
However in all probability I'd struggle to get in the XC team unless I can continue the big improvements through the summer. And as for their track team... such is the level of competition that another 4-5 minutes off my 10km and I may be close ;-)
i think the 1500m / 3000m would be a good route to take as it will certainly help you improve your cruising speed and if you plan a couple of descent 5kms in August you could see huge further improvements. the watford opens would be a good choice of race as you will defo get a good race there and its a v.fast track. i think theres a BMC 5km in August at Crystal Palace sometime and theres usualy another one in Brighton, also in August.
This could possibly be my worst judged run ever. Went through 800 Metres in 2:15 just behind the two leaders, tried to attack but died and went through 1200 in 3:33 and the last 300 in 63 seconds which is just appalling.
Some of the women there though were pretty sick, one in the A race ran 4:13.
The next meeting is in July just before my birthday and I can guarantee damntee I am going to do a 4:25 before I'm 19.
I've just run 10 x 300, all in 50.low or below with 100m jog recovery (25-30s). It felt brisk but relaxed and only started getting tough after number 6/7. I hope that means I can run 5 of them in sub 51 with zero recovery...
On one hand I'm still a bit tired from Sunday, but on the other I'm feeling pretty confident at the moment. Keep thinking how on earth my mate ran 4:04 indoor of similar training to me?! Are tracks shorter in the US or something? ;-)
Whilst my first real season running has been a sort of experiment to see which distance I favour, next season from the start of winter I will be specialising in 1500 Metre Training.
Whilst my 5000 time would predict something nearer 4:10 than 4:15, coming from an aerobic background my race times get relatively better as the distance increases. In a similar way to HC (his 14:40 is probably 'worth' about 3:55, but he's not quite broken 4 yet), I think I'll struggle to run close to the equivilant time of current training.
I am very impressed by your mile effort, how you only lost 18 seconds in the last 100 - normally I lose a hell of a lot more which is why even with a 1500 Metre PB of 4:31, I'll just be looking for sub 5 at the measured mile race on Tuesday.
Monday - 4.5 Mile Hilly Based Run including 1 mile ascent of Shaw Lane.
Time - 32 minutes approx
Tuesday - Rest
Wednesday - Loughborough Open Meeting - 1500 Metres okay performance, expected better.
B Race (went down to E Race) - 5th in 4:36.
Ran five minutes half an hour b4 race and fifteen minutes afterwards.
Mileage: 3.5 Miles
Thursday - 200 Metres x 10 uphill - 8% average gradient
Time - 50 minutes approx
Mileage: 5 Miles
Friday - Shaw Lane Hill Efforts - 10 x 90 seconds uphill / downhill
Very rewarding session. Ran very consistently.
Time: 40 minutes approx
Mileage: 5 Miles
Saturday - 300 Metres x 10 (rough grass with roughly 70 metre uphill stride.)
- 100 Metre Recoveries
Times - 59, 61, 62, 63, 64, 64, 61, 63, 64, 66.
Probably did first rep too fast but nevertheless, pleased to finish the session.
Mileage: 4.5 Miles
Sunday - Shaw Lane Hill Efforts - 6 x 3 Minutes - best sess of the week, again very consistent running, I feel extremely strong going uphill at the mo.
Time: 37 minutes
Mileage: 5 Miles
Runs during week: 6
Total Week Mileage: 27.5 Miles
Tue: 20min 2 man paarflauf relay (400m legs) (5min rec) 15min 3man paarlauf (200m legs)
Wed: 60easy
Thu: 5 x (400(100 jog in 45")800) [200 jog in 90"] 400s in 66/67" 800s in 2'15-2'17
Fri: 60steady
Sat: 2hr session staarting with 35min whistle fartlek, followed by strength work (press ups, sit ups, hopping, crab walking etc)4 x 5min hill circuits, 2 with hill sprint and steady running round rest of circuit, 2 with sprint over flat, grassy stretch. 10x300m+ lap of copse (1min rec).
i tried this at the Southern Mens race on Sat in Walton when having ventured into the town, and passing a pub on the way back one of my team-mates suggested a sneeky pint and having noticed the bottle of Absinthe on the shelf behind the bar we couldnt resist.
needless to say i felt a bit p1$$ed in the race, didnt warm-up at all and had a stinker in 16:39!! lol worse was to follow in the 1500m, where i felt v.ill and got forced to do the race in a reported 4:47! these events didnt however stop me having a huge night on the lash, rollin home at 07:58AM without a clue where I'd spent the previous 3 hours
cool runnnnnnnnings
Any idea which event(s) you'll be doing in Hastings for the next Southern League outing? Boringly the only double I'm likely to be considering will involve a 1500 & 3000SC rather than anything alcoholic. My club's currently sitting at the top of the league and we need to ensure promotion from the depths of D3S - there are just too many quality runners in the team for us to be in that division.
For example, our two top sprinters both bagged gold medals at that U20/23 Nationals and have run 10.30 / 10.20 this year, though their performances mean that they will rarely be running for the club these days. Thankfully we have what appears to be an endless stash of sub 11s guys to pick up points in the league meets.
We've also had distance runners with 5000m PB's (although 10yrs old) of 13:39 and 13:47 sign up this year. Whilst neither are close to being what they'd consider 'fit', they're both aged in their mid 30's so have a good chance of getting back into the 14's after a few months of consistent training. I don't think I'll be missed when I'm away next season!
4th in 17:49
2nd at the halfway point in 8:15, the wind was an absolute killer on the way back and I died and lost two valuable places. I think in perfect conditions, I could go sub 17 on the road.
I was also pissed off to miss the mile race which started off twenty minutes earlier - stuck in traffic for fecking ages. Bloody floods.
Tuesday - 5KM - 17:49 - 4th - killer wind would have got me possibly a PB but I still shouldn't have lost places.
Mileage: 3.6 Miles
Wednesday - Two Hills Run - 37 minutes -
tempo run covering two ascents of Red Lane and Shaw Lane. Very tough session, at the end of it my legs felt very heavy.
Mileage: 4.75 Miles
Thursday - 5KM Cross Country - 18:40 - 16th?
Very big field and very tough, hilly course that stuck mainly to grass and rough trail meant that I was quite pleased with this time despite being over a minute behind my PB.
Mileage: 4.5 Miles
Friday - 30 minutes Time Trialling on the Trainer.
Cycling Mileage: 12 Miles
1900 consecutive kick ups in the garden - nearly a PB. Sweated a lot so I think it was a healthy break from training.
Saturday - 13 Miles cycling round a loop - inc
3 Mile Time Trial
3, 2, 1, - 3 minute effort, 2 minute effort, 1 minute effort x 3 sets
PM - Trainer - 16 x 1 Minutes efforts cycling.
Mileage: 8 Miles
Weekly Mileage:
Running (including 2 races): 12.76 Miles
Cycling - 33 Miles
Kick ups - 50 Minutes Approx
Mon: 45-50 mins inc 15mins of 30 seconds fast, 30 sec jog
Tue: 35-40 easy inc fast strides on grass
Wed: won a 1500 in 4:03.5, pacemaker did a good job in damp miserable conditions leading me through in 63/2:07/3:12-13, disappointed not to be able to break 4 after it was set up nicely.
Thu: 1hr35 steady
Fri: 40easy
Sat: long session starting with 4xroad loop in 7'21/7'17/7'14/7'09 with about 4mins between each, then 20min pairs paarlauf relay on a 1km approx loop, I ran 3 legs during the 20mins. Then a load of strength work till the end of the session which was very tough included many of the usual exercises for saturday session plus a few variations like one-legged squats on each leg.
JEJ - I always go for the Extra Cold stuff and i bought a litre bottle of Absinthe at Heathrow airport duty free - 70% volume! i'll be having some fun with that!
at Hastings nxt week, i will probably be hungover due to a friends b'day and will most likely produce another 16:40 5km and possibly a cameo S/C appearance.
dnt expect much opposition frm my club in the 1500m, im currently top of the yearly ranking with 4:22 which was 40mins after a reasonable 16:06 5km. although are top S/Cer has done 10:32. what guys will you have in the 5km?
my training diary since 23rd June is completly blank, 14 whole days without any form of exercise yet alone run. no injury excuses, just a damn good holiday in Egypt. my slowest ever 10mile time (inc. half marathon splits) is currently 58:43 but i think i might set a new 'personal worst' 2moz at the New Forest 10, is anyone else running it?
M: 45mins, 60mins
T: 35mins, 1600, 1200, 800, 600, 500 in 4:55, 3:39, 2:24, 1:48, 1:26
W: 40mins, 40mins
T: 40mins inc 1600 straights & bends in 5:07
F: 20mins steady
S: w/u, 33:40, w/d - splits 3:10, 3:13, 3:21, 3:20, 3:26, 3:20, 3:19, 3:30, 3:33, 3:23. A bit disappointed but I guess conditions were far from ideal (monsoons!) and I didn't try very hard.
S: Run to Hamstead, very hilly 10km in 34:50, Run home - splits 3:26, 3:46, 2:50, 2:42, 4:11, 3:31, 3:28, 3:40, 3:59, 3:12 - about 19 - 20 miles of running.
Total: 74 miles
Total for June: 308 (304 in 2006)
McTag - Still trying to see what distance team we can put together. It looks like new signing (the 13:47 guy) is gaining fitness fast & is now in about 16:15 shape. I'm hoping that the second slot will be taken up by a (2:36) marathon guy - I'd expect 16:30ish from him.
I'm considering running the 3000SC fresh, so the target would be around 10:00. I've easily got enough 3km pace to do it, plus have had 3 'training' runs... but for some reason I don't think it will be as easy as it sounds!
M: 60mins, 50mins
T: 45mins, pm: 19 laps, mostly 800s with some 400s - avg 72s per lap
W: 45mins, 30mins - feeling very tired
T: 40mins, w/u, 5km road, w/d - First 4km pedestrian, finished strongly, pulling away from group to claim a safe 3rd place in 16:19ish. Fairly twisty course & windy conditions, so pleased with new (road) pb, especially considering how easy it felt.
F: 45mins, 50mins, feeling much better
S: 1hr 40 slow on grass, 50mins
S: 60 - 70mins about 3M @ 'marathon pace', pm 20mins with strides
Total 101 miles
This week was meant to mark my return to base work prior to the US XC season, but problems with NCAA eligibility coupled with a job / promotion offer which is rather hard to refuse means that I'm likely to be booking a return flight a bit sooner than expected!
I guess a few extra miles never hurt anyone, so back to normal summer training next week.
Monday - 10 x 90 seconds uphill.
5.3 Miles Total
Tuesday - 8 x 2 minutes uphill
5 Miles
Wednesday - 5 Mile hilly hike / 69 minutes - couldn't be bothered to run lol.
Thursday - 5 Mile Cross Country - 17th in 30:02. - Arrived late and didn't hav time to take off my coat so I was boiling throughout. Course was full of puddles and v.hilly so I was actually pleased to get a big 90 second PB. I would fancy going sub 29 on a flat road cours.
Friday - 6 Mile Hike - 83 minutes - felt too wrecked from night out to run so walked instead. Hell of a nice route but its probably not essential training.
Saturday - watched the Tour de France in London - quality stuff.
Sunday - Again tired from night out so just watched tennis final and got ready for another drinking session early evening.
Weekly Mileage: 15.5 Miles (shocking,lol)
Hiking Mileage: 11 Miles
This week my plan is to do six quality sessions (mainly speed but a couple endurance) with a mileage just under 40. Got a big 1500 Metre race next Tuesday.
my performance at the New Forest 10 was comical, crossing the 9 mile marker 2 seconds inside my 10mile PB and finishing with 60:07! looooool how embarasing! although it wouldnt surprise me if i was still over the legal drink drive limit from my holiday.
i was chatin to a fellow runner after the race and he was very encouraging, saying i could certainly go sub 60min in my nxt 10 miler! little does he know, my target at the Great South will be in the 53:30 - 54:00min region
Mon: 45min easy
Tue: 2k(200 jog), 1k (100 Jog)2k (200 jog), 1k - monsoon mid-session made this interesting - times were 5'55/59 and 2'53/49
Wed: 40easy
Thu: 3x(600(100 walk)300) (100walk) walk recoveries of slightly over a minute with times of 1'39/38 and 48/47/45, felt comfortable - v.pleased
Fri:35 min inc fast strides
Sat: 5000m - windy conditions but pushed from the front anyway as knew at least one of field had low 3:4x 1500 speed - went through 3k in 8:51, eventually got some help from a guest in the race who went to the front, just got dropped before 4k by a surge by my clubmate and passed 4k in 11:53, eventually finishing 5th, 2nd B string in 14:45 - not as bad as the 1445 a couple of weeks back given the wind but still slightly disappointed as I felt in awesome shape going in to this.
2 x 200 Metres - 33, 33.
4 x 400 Metres - 73, 74, 73, 76.
4 x 200 Metres - 27, 27, 36 (lol don't know what happened here), 31.
This included a 1 KM uphill jog to the grass and 1 KM back again followed by a measured mile round the back of my road in 5:15.
Monday's session was uphill but felt easier, perhaps because it wasn't so fast.
5 x 600, 400, 200.
For one reason and another, I haven't really progressed from my 'getting back to it after a break' position, still doing 20-25 miles/week and not getting any faster.
I have a horrible feeling I will be racing Mr McTag either on Saturday or on 4th August (at least, if you are doing the chase). I think it's on the 4th August at Basingstoke?
you would have nothing to fear against me in the chase anyway, my technque is very unorthodox and my PB is 10:44 but that was fresh (although i hopped over 2km worth of barriers after nearly falling over and getting scared) and i certainly won't go faster than that after a 5km!
Your 3K flat time is way quicker than me, I'm sure you should be able to go quicker in the 'chase than 10.44.
Not posted here in absolute ages i've had a few disruptions, minor injuries, the lurgy etc justing hoping for some consistant running. Trying to attend as many Serpie LFOTM 5ks as i can, i'll be there later this month.
Reading the 5km article in RW (on the homepage too i think) Wondered if any of you faster guys have tried one of the tips running the first mile 6% faster than goal pace, does it seem suicidal to you. For me at present it would ne running at least 30 seconds faster for the first mile
Today i tried one of the other tips after 4 miles (5 miles is long for me at present, will be working over the next few weeks at increasing that) i threw in 1km rep at my goal pace 5:24 for me legs were tired couldn't go faster than 5:50
The idea is to simulate the 4km in a race which they say is the hardest at maintaining the pace
anyway 5.2 miles today
1600: 4:58
3200: 9:58
Which means that the final 1800m averaged 5:09 per 1600 pace. And that was hanging on for dear life! For my next pb attempt I'd be looking for the same 3200m split but keep the tempo for at least another 2-3 laps. Not quite the 6%, but the same idea and it did work well, giving me a 15s pb.
Anyway, my week
Mon: nothing, still troubled by a large blood blister on left foot acquired after racing on saturday
Tue:[800(1'45rec)700] (5 mins) [5x300 (45")] (5mins) last set supposed to be 8x200 but putting pressure on left foot blister sprinting on the bends so just strode out the straights with the group.
Times were 800 in 2'11, 700 - 1'53, 300sin 45-47, last one in 48, didn't clock the 100m strides
Wed: 45easy
Thu:32x200 (100jog in 45") all 31-32, last 2 were 30/29
Fri: 60easy/steady
Sat: 25laps continuous alternating 72/90 sec laps, could only maintain pace for 20 so took 3min recovery and then did the last 5 continuous, followed by strength work on the infield for middle part of the session, then 15min 3man paarlauf, 200m legs (ran 9x200 in this section) finished off with some short sprints from a prone position on the track.