Training Run Times

[Happyhonkaman]

That's a good plan. I'd make the Tues sessions 4mins @ 10k pace for maybe 5 secs per slower than an all out 10k, i can't remember your 10k race times but if its 52 mins you can go at 5:15 for 10k , make it 5:20. if this is really close to easy pace youre going to fast easy or too slow in races.

This would be your threshold session. threshold pace is what you can run all out for 60 mins and you'd fall on your face at 60:01. so for 10k in 50 mins its close or maybe a squeeze hard. Depends on how accurate a recent 10k is and if you went balls out in it etc, 1 min recovery should be plenty and give a nice round number for the watch so you can get back in time for rhe young fella.

Thurs i would go longer 4x8mins or maybe 3x10 at HM pace or so or a touch slower. prob 10s per k or so slower than your 10k efforts. 90s recovery is grand. This is tempo. "Comfortably hard", first one feels too easy, last one you know about it

Do a decent 10min warm up and cool down.

Youre right to not use HR primarily on easy runs its grand but very variable. Trust feeling of easy but be strict. Don't worry if an old dear walking her cat passes you just tip away

Thanks El G - much appreciated

You are on the money with the times, I'm 5:08-5:10/km for 10km but thats training as opposed to racing as all races have either been shorter or longer! I would guess that if I decided to do a 10km as fast as I could it would be somewhere around 50:20, if I was in good form I might get it into 50:00 and I'd be panned out. So would 5:05/km be my threshold pace then?

Tuesday - Threshold:
10 minutes warm up,
4 mins @ 5:05/km
1 minute recovery
Repeat x 6,
10 minutes warm down

Thats 50 minutes there

Thursday - Tempo:
10 mins warm up,
10 mins @ 5:10
90 secs jogging
Repeat x 3,
10 mins warm down

53 min session there

Weekend - Long:
12km, 14, 16, 18, 20km @ 5.20/km or something around that, easy running

Does that look about right?


Love the aul wan + cat ref

 

[El Guapo]

Thanks El G - much appreciated

You are on the money with the times, I'm 5:08-5:10/km for 10km but thats training as opposed to racing as all races have either been shorter or longer! I would guess that if I decided to do a 10km as fast as I could it would be somewhere around 50:20, if I was in good form I might get it into 50:00 and I'd be panned out. So would 5:05/km be my threshold pace then?

Tuesday - Threshold:
10 minutes warm up,
4 mins @ 5:05/km
1 minute recovery
Repeat x 6,
10 minutes warm down

Thats 50 minutes there

Thursday - Tempo:
10 mins warm up,
10 mins @ 5:10
90 secs jogging
Repeat x 3,
10 mins warm down

53 min session there

Weekend - Long:
12km, 14, 16, 18, 20km @ 5.20/km or something around that, easy running

Does that look about right?


Love the aul wan + cat ref

Not being funny but you'll need to learn what your threshold is, if you can run 10k in 50 mins (5mins/km) your t pace is 12 kph in theory i.e. eactly what a 60 min effort is for you.

5:05 may be too fast but be honest with tourself. There is loads go into this motivation, preparednes, course weather so its something to kick off from. if you went 5 or 10s slower for a bit its not the end of the world the idea is to reap 98% of the benefits of teaching your body to shuttle lactate without incurring the fatigue that hard running does. The threshold is below this pace means consistent lactate levels and above this it rises exponentially as your body can't clear it and you gather fatigue.

You don't need to nail it either you need to learn it. Its a state of how you feel amd how your body responds. not a pace in a book

On Tues.
Rep 1 should feel too slow. Rep 6 you should feel hard but be able to do another one if you had to (even if you wouldn't be delighted about it) you have 6x4mins vol =24 mins.

Feel free to play with this number a bit 3mins x8 a few secs quicker 24 mins also


On Thursday
"Comfortably hard" you hand 10x3 so 30 mins vol. so you will need to start a good bit slower to hit the same ish level of fatigue and not way more. you could do 4x8mins in a few weeks (32 mins vol)

Be conservative for the first few.weeks and you'll learn your paces

this stuff us boring but sustainable and adaptable in that you can do it anywhere and you don't need a track.

 

[Happyhonkaman]

Not being funny but you'll need to learn what your threshold is, if you can run 10k in 50 mins (5mins/km) your t pace is 12 kph in theory i.e. eactly what a 60 min effort is for you.

5:05 may be too fast but be honest with tourself. There is loads go into this motivation, preparednes, course weather so its something to kick off from. if you went 5 or 10s slower for a bit its not the end of the world the idea is to reap 98% of the benefits of teaching your body to shuttle lactate without incurring the fatigue that hard running does. The threshold is below this pace means consistent lactate levels and above this it rises exponentially as your body can't clear it and you gather fatigue.

You don't need to nail it either you need to learn it. Its a state of how you feel amd how your body responds. not a pace in a book

On Tues.
Rep 1 should feel too slow. Rep 6 you should feel hard but be able to do another one if you had to (even if you wouldn't be delighted about it) you have 6x4mins vol =24 mins.

Feel free to play with this number a bit 3mins x8 a few secs quicker 24 mins also


On Thursday
"Comfortably hard" you hand 10x3 so 30 mins vol. so you will need to start a good bit slower to hit the same ish level of fatigue and not way more. you could do 4x8mins in a few weeks (32 mins vol)

Be conservative for the first few.weeks and you'll learn your paces

this stuff us boring but sustainable and adaptable in that you can do it anywhere and you don't need a track.

Right, I'll do a 10km as fast i can soon and see what I get. Tomorrow wont work as i have a bit of fatigue from the trip just finished so I'll just do a regular run and take the edge off the pace. I did a 10km at 5:02 average 2 weeks ago which is the quickest I've clocked since this time last year when I had 4:51/km for 10km. I'd say I could manage the 5:00/km but I'll have nothing left

 

[El Guapo]

Right, I'll do a 10km as fast i can soon and see what I get. Tomorrow wont work as i have a bit of fatigue from the trip just finished so I'll just do a regular run and take the edge off the pace. I did a 10km at 5:02 average 2 weeks ago which is the quickest I've clocked since this time last year when I had 4:51/km for 10km. I'd say I could manage the 5:00/km but I'll have nothing left

Don't get too hung up on it. you could run a hard 5k easier and use that to convert. The idea I'm trying to convey (badly) is you should run sub T pace to build your aerobic engine. That is 60min pace so a touch slower than 10k pace for you but a bit quicker than HM pace.

HM pace or a touch quicker (10mile pace) is probably about right for the tempo day but it shoud be slower than the Tuesday. You will learn the feeling.

You don't need to be perfect but you want to avoid over doing it

 

[timeout]

Race Report

So after a summer of not getting the training in, and 2 of the triathlons cancelled I finally got to complete the Valentia Island tri yesterday. In another remarkable turn of fate it was the first time I’ve done a tri without storm conditions!

Drove down Friday, 5 1/2 hours, you arrive wondering how it’s a good idea at all but the atmosphere was underway already and the forecast was good. Sure enough Saturday morning was glorious with very little wind so the swim across to the island was on.. happy days

5 of us took part this year, the new fella in the group is an ultra runner and has done an iron man so my target was to beat the other 3, and hopefully get it done under 1:30

The ferry across to the pier to start the swim was great, lovely atmosphere amongst the competitors and the usual pre-race nerves. I got in and acclimatised, but one of the lads wanted to start on the right hand side so I agreed despite BPTs advice about starting on the left ringing in my ears! I also hung back and started the swim well back in the group as I wanted to avoid the mayhem at the front. They went for a mass start so there was bodies absolutely everywhere, I settled into the swim quickly though, kept the head down and drove on. After about 5 mins I heard one of the kayakers shouting at me and 2 others.. we had drifted way to the right.. shite! So I corrected the course and put the hammer down to recover, found my way back to the main group and then had a really good swim, making my way past loads of them.. 16 mins for the swim.

Up the slipway, into transition and I noticed my legs were feeling it, but I spotted that 3 of the lads were already gone. The first 4km of the course is a stiff enough climb so I ate into it as I figured I wouldn’t catch them afterwards.. and 5km in my left calf started to cramp FFS! I managed the cramp out over the next 5km by lashing the entire electrolyte drink in to me, stretching the calf at the bottom of the stroke, and not using the left leg really.. what a dose! Anyway, it eventually worked out and I found a group of about 5 others, kept a nice pace going but afraid to push it. Passed one of the buddies after about 16km. The lap of the island in the bike is absolutely spectacular passing Skellig Michael and the Blaskets

Back into transition and on with the runners, really worried I’d cramp again with the first 2.5km all uphill and a serious drag at that. I took a gel at this point to give me a jolt for the climbing. Once I settled the breathing I actually found that I was ok with the running, kept plugging on and caught the next friend at about 1.5km, got within 10m of the ultra runner at the turn and wondered if I could take him going downhill.. not a chance! He tore off and I ran my own race again coming in for 1:23:XX and 1:10 behind the friend

Delighted with that, slower than last year but the swim was longer and the cramp cost me time on the bike although I averaged 29.5kph. Happy with my run as well, 5:08/km with 245m vertical

Its a great event, will definitely sign up for next year again and push for getting back into the top 50

Next up, the Clontarf HM 16th Nov

Fair dues!

 

[timeout]

A long overdue update from me. Haven't had much to contribute from a running perspective this year for a variety of reasons (including couple of bouts of Covid, two calf tears, tibial tendonopathy in the same leg). I was starting to get in a few weeks of running as the tendon was improving when I developed severe stomach pains. Went to out of hours doctors' clinic and was told it was an ulcer but was in agony by the afternoon and had to get an ambulance. Scan the next day revealed an internal hernia followed quickly by surgery. Two weeks later and I'm back doing a decent bit of walking. Had to laugh when I saw BT's post about Boston just now as I put my name on the waiting list for Rotterdam just this morning (we're definitely all a bit mad)!
Good luck to all of the rest of the walking wounded...and, in the mean time, thanks to the rest of you that are still able to run for providing reminders of what it feels like

 

[markyboy]

Jaysus that’s some dose TO. Hopefully you’re walking odyssey will pay off. I’m in the middle of my own myself although the lead up to it wasn’t as dramatic! Patience is a virtue like.

 

[jimmym]

Will this thread exist in 3 years time? We need new blood,

 

[Carmona]

Jaysus, TimeO that was a bit of a dose lad. I see the dog is getting the old 0.8kms in again every evening. Best of luck with the comeback. Doubt I'll be joining you in Rotterdam though, or the T in Boston for that matter.

 

[markyboy]

Will this thread exist in 3 years time? We need new blood,

Next time I see the octogenarian I’ll get him to sign up