Running

[muppet]

Moysider	5k sub 20; 10k 42something	210	193	Mar	Apr	May	June	July	Aug	Sept	Oct	Nov	Dec
Mayo4Sam	5k - Sub 19	173	158	0	0	0	0	0	0	0	0	0	0
Ballinaman	Sub 2.56.31 mara,PBs in 1/2 and 10KM	395	0	0	0	0	0	0	0	0	0	0	0
imtommygunn	sub 35 10k	20	103	0	0	0	0	0	0	0	0	0	0
Laoislad	To Finish Dublin Marathon	133.3	15	0	0	0	0	0	0	0	0	0	0
Bingo	sub 40m 10km & Sub 1.30 HM	110	0	0	0	0	0	0	0	0	0	0	0
Milltownrow2	goal sub 20min 5K, 43min 10k	102.2	134	0	0	0	0	0	0	0	0	0	0
Take_yer_points	5k - sub 20 / marathon sub 4hrs	115	150	0	0	0	0	0	0	0	0	0	0
Magpie Seanie	Complete 10k, then Warriors Run	32	56	0	0	0	0	0	0	0	0	0	0
lfdown2	5k - sub 20 / Half marathon - 1:30	28.43	0	0	0	0	0	0	0	0	0	0	0
dec	sub 1:45 Half Mar	80	0	0	0	0	0	0	0	0	0	0	0
muppet	5k sub 25 mins	0	34.4	49.5	0	0	0	0	0	0	0	0	0

Updated.

Better than last month. Moving on towards 10k but not really sure if I can make that. I am still determined to improve the 5k time at some stage this year though. A park run in the next month maybe........

[laoislad]

Moysider	5k sub 20; 10k 42something	210	193	Mar	Apr	May	June	July	Aug	Sept	Oct	Nov	Dec
Mayo4Sam	5k - Sub 19	173	158	0	0	0	0	0	0	0	0	0	0
Ballinaman	Sub 2.56.31 mara,PBs in 1/2 and 10KM	395	0	0	0	0	0	0	0	0	0	0	0
imtommygunn	sub 35 10k	20	103	0	0	0	0	0	0	0	0	0	0
Laoislad	To Finish Dublin Marathon/Sub 25min 5k	133.3	15	71	0	0	0	0	0	0	0	0	0
Bingo	sub 40m 10km & Sub 1.30 HM	110	0	0	0	0	0	0	0	0	0	0	0
Milltownrow2	goal sub 20min 5K, 43min 10k	102.2	134	0	0	0	0	0	0	0	0	0	0
Take_yer_points	5k - sub 20 / marathon sub 4hrs	115	150	0	0	0	0	0	0	0	0	0	0
Magpie Seanie	Complete 10k, then Warriors Run	32	56	0	0	0	0	0	0	0	0	0	0
lfdown2	5k - sub 20 / Half marathon - 1:30	28.43	0	0	0	0	0	0	0	0	0	0	0
dec	sub 1:45 Half Mar	80	0	0	0	0	0	0	0	0	0	0	0
muppet	5k sub 25 mins	0	34.4	49.5	0	0	0	0	0	0	0	0	0

Updated.

I was thinking would it be better if only one person updated the table? We could send our distances via PM and only have to post the table once?

[An Gaeilgoir]

Connemarathon on Sunday, feeling well trained and all systems are go..anyone else on here doing it? Am hoping for 3.30-3.40 time.

Best of luck. Done it last year, very tough. Great route and no nicer place to run. I enjoyed the first 16 miles but went too hard into a stiff wind. Wheels came off.

Hell of the west is well named!

You did it before if I recall?

Did it last year, am from around that part of the country originally, so have plenty of hill running in the legs already this year, the wind was bad last year and a bit like you the wheels came off.......

[magpie seanie]

Moysider	5k sub 20; 10k 42something	210	193	Mar	Apr	May	June	July	Aug	Sept	Oct	Nov	Dec
Mayo4Sam	5k - Sub 19	173	158	0	0	0	0	0	0	0	0	0	0
Ballinaman	Sub 2.56.31 mara,PBs in 1/2 and 10KM	395	0	0	0	0	0	0	0	0	0	0	0
imtommygunn	sub 35 10k	20	103	0	0	0	0	0	0	0	0	0	0
Laoislad	To Finish Dublin Marathon/Sub 25min 5k	133.3	15	71	0	0	0	0	0	0	0	0	0
Bingo	sub 40m 10km & Sub 1.30 HM	110	0	0	0	0	0	0	0	0	0	0	0
Milltownrow2	goal sub 20min 5K, 43min 10k	102.2	134	0	0	0	0	0	0	0	0	0	0
Take_yer_points	5k - sub 20 / marathon sub 4hrs	115	150	0	0	0	0	0	0	0	0	0	0
Magpie Seanie	Complete 10k, then Warriors Run	32	56	56	0	0	0	0	0	0	0	0	0
lfdown2	5k - sub 20 / Half marathon - 1:30	28.43	0	0	0	0	0	0	0	0	0	0	0
dec	sub 1:45 Half Mar	80	0	0	0	0	0	0	0	0	0	0	0
muppet	5k sub 25 mins	0	34.4	49.5	0	0	0	0	0	0	0	0	0

Updated. Had a decent month up until last week where after a really good run I got a flu like virus so haven't run for a week. Some 5k's and 10k's on the horizon in the next 4-6 weeks, looking for PB's.

[Mayo4Sam]

Sure I posted it up so I can look after it, PM me ur monthly totals and any changes to ur goals and I'll up date it 3/4 days after the end of the month

[ballinaman]

Like looking at the matrix there Bingo..
Congrats on the 1/2, good to get back on the horse!

[Bingo]

Like looking at the matrix there Bingo..
Congrats on the 1/2, good to get back on the horse!

Only I can break the code!

Good to be back on the horse, it nothing else it put me back in mind to get a training plan together. Been very hit and miss lately and missed it to be honest.

How you fixed for Boston? Your training seems to be going really well and I'm sure your in the taper now.

One of the Rockets heading over, he looking to break 3.30. He done Connemara with me last year and was in far better shape then but the tough day/course caught him up.

[laoislad]

How do you know what tempo pace/long slow run and fast run pace you should be doing?
I'm going to concentrate on lowering my 5k times for the next few months until I start training for marathon.
All the training plans have interval runs,tempo runs,fast runs etc.

Like this one for example
http://www.halhigdon.com/training/50935/5K-Advanced-Training-Program

[ballinaman]

How do you know what tempo pace/long slow run and fast run pace you should be doing?
I'm going to concentrate on lowering my 5k times for the next few months until I start training for marathon.
All the training plans have interval runs,tempo runs,fast runs etc.

Like this one for example
http://www.halhigdon.com/training/50935/5K-Advanced-Training-Program

Easy run - able to hold conversation, talk easily while running. Important for recovery days.
Tempo run - only able to speak words while running, close to race pace for a sustained effort.
Fast/Interval - Not able to talk, sprint basically.

You could do it via heart rate if you have a monitor, i wouldn't know much about training via heart rate though, tommy your man there I reckon.
Anyone have any other ways of describing them?

[Bingo]

How do you know what tempo pace/long slow run and fast run pace you should be doing?
I'm going to concentrate on lowering my 5k times for the next few months until I start training for marathon.
All the training plans have interval runs,tempo runs,fast runs etc.

Like this one for example
http://www.halhigdon.com/training/50935/5K-Advanced-Training-Program

Your times/paces should be based on your current times or target times.

Many intervals or VO2 sessions will describe the fast pace as your 5km pace or even just faster than that eg you run 5km in 25mins, so your pace would be 5m/km (12km per hour) or faster than this, but not much.

Tempo runs they would suggest that the tempo pace will be your 10km race pace or target. Tempo would normally be a build up to this pace either by gradually increasing to peak at this pace and then slow down again eg 2km slow, 1km 1km 10km pace, 1km 5km pace, and back down. Or 1km on faster pace, 1km slow pace, 1km faster pace etc.

Slow run would be a longer run, slower than your race pace but looking to maintain it over the distance. Say 80% of the pace you'd do over that distance eg training for half marathon, run at 80% at the planned race pace.

Can be hard to nail it down at the start of a programme.

[laoislad]

Some of the 'fast' runs in that program are 6 miles,sure I couldn't be sprinting for 6miles!
I get the interval part alright,flat out for 400m or whatever but the fast run and tempo runs are harder to know what to be doing.

[Mayo4Sam]

I've had tempo described as between 10k and HM pace

[imtommygunn]

I've had tempo described as between 10k and HM pace

Tempo running is "lactate threshold" pace. Basically it's comfortably hard - you should be able to speak during it and not be significantly struggling to breathe. If you're doing heart rate training it's maximum 85% HR.

Massively beneficial type of training.

So say for exampl you do a 25 minute 10k then a tempo should be at about say 55 minute 10k pace for you so that'd be ~ a minute a mile slower than your parkrun. That's ballpark but it'd be round marathon pace.

[screenexile]

Just started back there last week (after probably over a year without any serious training) we have a good 4km run close at hand.

I've just been doing 1 lap as fast as I can and after 4 attempts I did my second full lap at 18:30 there on Tuesday... ideally I would like to get that down closer to 16 or less and then consequently sub 20 for the 5k (Starting Parkrunning next Saturday).

Should I be interval running or just blasting out fastest laps as much as possible?

[Bingo]

Some of the 'fast' runs in that program are 6 miles,sure I couldn't be sprinting for 6miles!
I get the interval part alright,flat out for 400m or whatever but the fast run and tempo runs are harder to know what to be doing.

The programme is advanced one if I'm reading right.

When I'm doing intervals I always try to keep it consistant, so that first interval is at same pace as the last one and those in between are similar. This will ensure consistency and ensure that you just aren't blowing out hard on  the first one and not getting any real benefit over the session. That's why I like to target the pace over the session based on known times - 5km pace or 10km pace.

When that programme asks for fast over a 6mile run, my reading would be that be looking a race pace over the run ie what pace, you would look to race that distance over. On such a run, I'd try and up the pace for the last part - ie last mile or last km. Can be tough but has real benefits.

That make any sense!!