Ok im back, sorry for not updating this over thee summer but I did update a blog on boards.ie and that was fun. But im coming back to this page because its a lil more private and its a better way to keep track. Speaking off track.. My track season in the summer went quite well in the end although I wasnt happy with it I was happy to re-write a few of my pbs.
One of the biggest runs was my mile race were I ran 4.42 this just came as a suprise I wasnt really expecting much. I also ran 2.05 for the second time in my life aswel with a good 2years inbetween the two times I ran that. And I ran it in the national seniors in the heats. I was happy enough even tho I totally gave up after 700m. Ill put the video up with this post.
Now that im back into full swing of things, im back 10weeks and iv put in some solid training up untill now. And hoping to keep it up now till the indoors. This winter my milege has gone higher then ever before well into the 60s and 70s, and the weeks of races it is still in the 50s which is mad to think i never ran 50miles before this winter. Im trainin 6days days a week. Normally I double tuesday and thursday with 3sessions a week and a long run. Iv been doing the sessions with the lads from my club like peter fitzsimons(13th dublin novice) Jeetun(2nd in last years dublin novice) Luke coleman(16.40 5k runner) Sean fitzpatrick(young runner 4.48 last year) And I run most of my miles with Eoin Dunne(8.38 3k) Tracey Williams(european u23,junior cross country member) and some of the younger crowd in my club now that this year im dipping my hand into coaching. With my main training partner from the last time I was here leaving for america i still have a good group of people to run with. Ok so a lil bit of my training:
Week 1
Day 1 - Rest(back from athlone)
Day 2 - 30mins + drills & strides
Day 3 - 30mins + Core
Day 4 - 30mins(steady)
Day 5 - Rest(athlone)
Day 6 - Rest(athlone)
Day 7 - Rest(athlone)
Weekly milege = 12
Average Weight =
Total Milege = 12
Week 2
Day 1 - 40mins + Core, sit ups, medicine ball
Day 2 - 40mins + drills
Day 3 - 40mins + Core, sit ups
Day 4 - 40mins* + drills &strides(2x200m 33sec)*
Day 5 - Rest
Day 6 - 40mins(not great)
Day 7 - 40mins(park route)
Weekly milege = 36
Average weigth = 68kgs
Total Milege = 48
Week 3
Day 1 - 50mins + Core, Sit ups, Medicine Ball, Push ups
Day 2 - 40mins + drills & 2x200m in 32,33 with 1min recovery, 2laps cool down Day 3 - 50mins
Day 4 - 40mins + drills & 4x150 with 50m jog rec, 2 laps c/down
Day 5 - Off
Day 6 - 40mins steady
Day 7 - 50mins
Weekly Milege = 42miles
Average Weight = 68kgs
Total Milege = 78
Week 4
Day 1 - 60mins(9miles)+ Circuits
Day 2 - 50mins(7.5)+2x200
Day 3 - 60mins(9miles)+ Circuits
Day 4 - 50mins(7.5)
Day 5 - Off
Day 6 - 45mins(7)
Day 7 - 55mins(8.5)
Weekly Milege = 48.5miles
Average Weight = 68kgs
Total Milege = 126.5
That was my first few weeks, and here is my last 3weeks of training:
Week 6
Day 1 - 70mins(10)
Day 2 - 10min w/up, 3x5x400m(track)Avg 74s,1min rest between,3mins sets,10min c/down
Day 3 - 70mins(10)
Day 4 - Am:30mins
PM:10min w/up, 5x1k(3.30,3.23,3.20,3.14,3.07) 10min c/down
Day 5 - 40mins(6)
Day 6 - 1hr 45min run, 16mile run with luke,peter and jeetun! Hardest run of my life!
Day 7 - 15mins w/up, 4xMunich loop, 15minsc/down
Weekly milege
Week 7
Day 1 - 50mins(7.5) + core
Day 2 - Am:30mins
PM:15mins w/up, 5x2min helfire hills,15mins c/down
Day 3 - 50mins(7.5) + core
Day 4 - AM:30mins
PM:15mins w/up, 3x1k off 1.40sec(3.20,3.21,3.23),15mins c/down
Day 5 - Rest
Day 6 - 35mins(4miles)
Day 7 - RACE(17.45 5k)
Week 8
Day 1 - 50mins(7.5) and core
Day 2 - 15mins w/up, 5x2min helfire hills, 15mins c/down
Day 3 - 50mins(7.5) and core
Day 4 - 10mins w/up, drills, Strides, 3xmile(5.41,5.44,5.35)400m jog rec,10min c/dwn Day 5 - Rest
Day 6 - 45mins(6)
Day 7 - RACE Dublin Novice 6k 15min w/up, RACE, 10mins c/down
So this weeks im getting my milege up to the 70s if possible and 3sessions, helfire hills, mile reps in tymon, and munichs with a long run sunday. Im just going to train away and not race for awhile. I have alot more training to be doing till I can compete at cross country again. Last weekend was a bit of a shock to the system. This week so far has gone like this:
Week 9
Day 1 - 50mins+strides(8.5) and Core
Day 2 - Am:30mins
PM:25mins w/up, 5x2min helfire hills, 25min c/down
Day 3 - 70mins, 4x200m strides, 200m jog rec, total time running 80mins and Core(12)
Day 4 - AM:30mins
PM:3miles, 5mins on (2.30 off),
4mins on(2mins off),
3mins on(1.30 off),
2mins on(1min off),
1min on
3miles cool down
Day 5 - Rest
Day 6 - 3mile w/up, 4x1200m tymon loop, off 2min recovery, 3mile c/down
Average time: 3.56,
Times: 3.55,3.37,3.56,3.52
Day 7 - 90mins(14) with fitzer in the pheonix park
Weekly milege= 65miles
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