flano wont like this… :unsure:
Sound, I found it… didnt realise there was a blog section.
Went for my first jog last night since i fractured my ankle… I was fucked after 20 mins. I have a half stone that needs shifting and thats not a bad programme to get me started… thankfully I have a track near by thats soft on the joints/ankle…
I love the track, as you say it helps the joints. Feel like a bit of a plug with the gaa shorts and these 400M runners flying around the place, but its definitely the place to be as one gets older. When the ground was rock hard last summer i could only be on the pitch once a week, and the track was the job to keep the running up.
Mac, put it at half a degree up, more realistic to roads, pitches etc. A threadmill is perfectly flat, Ireland isn’t. 5K seems handy enough, but i would go off my head on a threadmill myself for that far. But what i’d suggest is something like 1.5 mins at running pace (75%ish) and then 30 secs slow. A form of intervals really, keep that going. Avoid steady steady paces, vary away, even throw in a harder hill for 45 secs here and there.
You can consult Fran or whoever, but i’d say the 1st session of my plan would be even easier than 5K straight on a threadmill. But if they are the tools available to you and your on lunch, then thats the way to go.
im off for an easy ten mile run
Is that black guy you, Kev?
Of course
10 miles in 82 mins. Nice easy run around the pheonix. Running the ballycotton 10 in march so trying to get miles into my legs. Would be happy to do sub 80 mins.
Can someone please inbox me Kev’s fitness plan?
Did 5K there on the treadmill… Sweat pissing outta me since.First bit of decent exercise since in a good while.
A 10 Mile coming up in Craughwell in mid March is the target. Like yourself Fenway i’d be hoping for circa 80 minutes. Nice flat terrain though, unlike Ballycotton I’d imagine?
Ballycotton is in KILOMETRES lads, 6.2 Miles.
Did my own 1st night programme tonight, 1st four i only did build up and slow down over the 100 metres. Did 6 then at 75-80%. Been doing alot of strength and conditioning, so i was well stiff, did a load of flexibilty, 35 mins all in. Feel great now.
have not done the ballycotton 10 before but course is suppose to be very testing. last mile is mostly uphill. the pheonix park is great for training, lovely hilly terrain. these road races are great motivation for getting out and doing a bit of exercise.
the weather has being great the last two and a bit weeks for getting runs in. prior to that i had done nothing due to weather bar a bit of 5 a side. hopefully do a 5 mile recovery run tomorrow.
Can i just say, my plan is directed at Gaelic Games field sports conditioning and would be part of a bigger overall programme involving strength training and obviously hurling/football, just to clarify this is just the running part, and may not suit a runner or the general population.
its not kev, its miles
Can you send on the plan mate? Need to get back in shape.
You are right, its part of the 10 series, i was getting mixed up with Kinsale run.
Apologies Fenway, shouldn’t have been questioning from your part of the world.
I’ll send it on there Tipping KIng
no worries, i thought the exact same untill i was put right :lol:
Kev, send on to me for a look aswell if you dont mind.
The most I have ever done is the half marathon in Connemara, a real tough race with a bitch of a 2 mile uphill run between miles 9 and 11.
I have no ambition to do a marathon. My real ambitions are
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To get below 80 kilo’s and maintain it. I am 86 Kilo currently.
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Get more compeditive at 5 aside and not have the tongue out after every run I make.
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Be able to run 8 minute miles consistantly.
Not a big ask really!
[quote=“Kinvara, post: 63069”]
dont worry too much about the 8 minute miles, speed comes with time i.e. as you general level of fitness improves. do one LDS a week, this is a long slow distance run. about a quarter pace. your just trying to get the legs use to running longer distances/building leg strength.
training for 5 a side is totally different to distance running its anaerobic vs aerobic.
kev, correct me if im wrong on any of the above.
Completly agree with you here.
I just need to do the mileage to get down to 80kg and then I will do a bit of HIIT training later in the year when the excess weight is gone.
Thats the plan anyway… B)
Spot on. They don’t really go together to be honest, you’ll kinda fall in between 2 stools. What you should probably do is go for the race, and don’t worry about the soccer. Go for that once you have done the race.
5-a-side would suit more the programme i gave everyone for GAA, as it is fun and doesn’t feel like training, but will keep you someway sharp and used to short sprints for early season games which can be a cunt if your doing longer training and feeling off the pace.
For the 10 KM/10 Mile, you should look up a programme online that suits your own fitness level, you’ll know yourself. Are you an absolute begineer, A fit beginer, an INtermediate etc etc.
Might as well concentrate on one thing and do it right is what i would advise. I made the mistake of trying to be too smart (and defy sports science) and spreading myself thin before, doesn’t work.