17 replies to this topic

[cassisg]

OK, In a lot of ways it's not fast. (and by cracked I mean 11:59 :-)

BUT for me it was the first time I've cracked 12 minutes for my 3km TT and I'm pretty stoked about it. I owe a lot to the information and advice on this site and my virtual (ok, he's real, but I've never met him) coach Pat.

Thanks to all for the help and advice to date. It's been a long journey from 100kg's and 6min k's, and beasts and then orthotics to 82kgs (and hopefully dropping to 75) 3:XX km's and no orthotics.

Greg

edit: UPDATE for June 2007


Well after 7 months with coach Pat, and my weight down to 76.5kg's I did a 11:15 for 3kms today.

It seems like a lot of effort for 45 seconds!!!!!

:-)

Edited by cassisg, 19 June 2007 - 04:43 PM.

[MissZ]

Congratulations cassisg - that is excellent!
Hmmm ... makes me wonder what I could do at the moment for a 3K time trial. Out of interest, what is your 10K PB? And what will your next goal be?

[Springer]

Greg,

Nice effort.

We'll be doing speedwork together at lunchtime soon...

[plu]

That's a great effort. Well Done.

Cheers Plu

[Peterhorse]

good stuff Greg! well done...now, you've done it, bet you do it all the time.

[Easy Tiger]

Well done Greg, consistent training paying off. Next stop 11.45, only 0.5sec faster per 100m...easy!!!

Woops, Edited due to poor mathematics.

Edited by Easy Tiger, 24 November 2006 - 06:50 PM.

[Stu Mac]

Easy Tiger, on Nov 24 2006, 05:45 PM, said:

Well done Greg, consistent training paying off. Next stop 11.40, only 0.5sec faster per 100m...easy!!!

Easy Tiger is right cassisg, 3 summers ago I broke 12 min for a 3000m on track, last year I ran 10:47, never stop working!

Well done!

[red rover]

Congratulations Cassisg, I'm still chasing a 12minute 3K maybe one day PB so far was 12.27 last year now I'm a year older the times seem to be getting slower not faster but whilst there's life there's hope.
Anyway keep up the good work and you'll crack 11.50 next time.

[cassisg]

It might be the beer, but you guys are making me a little teary. sniff sniff.
I think this is the bit where I say

"I Love You Guys" and give you all a big hug. ;-)

Seriously though, I really mean it when I say Thanks.

Easy, your massages and speed motivate me to want to run faster
and Gerry, when I see you doing your 1km's I know that I want to be able to keep up.

MissZ, I've never done a 10k race. Weird huh. But last May I did an easy 98 in the SMH half, and then 3:30.56 (bloody 57 seconds...) for gold coast full marathon.

Thanks again, and you right Stu Mac, I'm only going to get faster.

Cheers Plu, and see you all at the next race (or maybe CR drinks...)

[thomo]

cassisg, on Nov 24 2006, 09:16 PM, said:

MissZ, I've never done a 10k race. Weird huh. But last May I did an easy 98 in the SMH half, and then 3:30.56 (bloody 57 seconds...) for gold coast full marathon.

Well done!!!!

I suggest the next step in reaching your next goals is to work through your clown issues. No sleep can't be helping you

P.S You need to update your additional info still showing +4hr marathon

[Greg]

Update,

Well after 7 months with coach Pat, and my weight down to 76.5kg's I did a 11:15 for 3kms today.

It seems like a lot of effort for 45 seconds!!!!!

:-)

[thomo]

thomo, on Nov 24 2006, 09:33 PM, said:

Well done!!!!

I suggest the next step in reaching your next goals is to work through your clown issues. No sleep can't be helping you

P.S You need to update your additional info still showing +4hr marathon

Greg, on Jun 19 2007, 02:36 PM, said:

Update,

Well after 7 months with coach Pat, and my weight down to 76.5kg's I did a 11:15 for 3kms today.

It seems like a lot of effort for 45 seconds!!!!!

:-)

Well done. Me I am just aiming to run.

My comments don't make sense unless you remember the history

[Mars]

Congrats on this great achievement.

All the best.

Mars.

[Morley]

Great effort - weight and time wise. Share your secret. What was your training program like?

[fitnessfreak]

yeah mann huge improvemtent keep up the great work .

[Greg]

Morley,

Basic program is rest Sat and Mon
Long run Sunday
Speedwork tuesday and friday
short long run Wednesdays

Speedwork built up over time using 1k reps, out and backs (i.e. out for 2.5min turn around make it back to point b in 2.5min), 15 X 30 sec hill reps.

The absolute worst session was 4 minutes hard with 45sec recovery then 5minutes hard 45 sec recovery then 8 X 30 second hills.

The basic pattern was 4 week cycles with a striders 10k at the end, then an easy week. I don't want to give away too much of Pat's program, as I believe it's his IP, but it's fair to say that there is a vareity of speed sessions, and I believe they all played their part.

Weight is a whole other matter. I still haven't worked out what works and what doesn't, but it's fair to say I don't eat a lot of burgers and chips, or rice and curries for lunch anymore. I try (try being the optimum word) to cut down on post dinner snacking, it's my weakness.
However, the real test will be in a week and a half at GC mara... stay tuned.

[Lukey088]

cassisg, on Nov 24 2006, 02:54 PM, said:

OK, In a lot of ways it's not fast. (and by cracked I mean 11:59 :-)BUT for me it was the first time I've cracked 12 minutes for my 3km TT and I'm pretty stoked about it. I owe a lot to the information and advice on this site and my virtual (ok, he's real, but I've never met him) coach Pat.Thanks to all for the help and advice to date. It's been a long journey from 100kg's and 6min k's, and beasts and then orthotics to 82kgs (and hopefully dropping to 75) 3:XX km's and no orthotics.Gregedit: UPDATE for June 2007Well after 7 months with coach Pat, and my weight down to 76.5kg's I did a 11:15 for 3kms today.It seems like a lot of effort for 45 seconds!!!!!:-)

hi greg,could you provide me with your current training program that you are using to do this as fast as you can, i would really like to look at it, and maybe using it.thanks mateLuke

Lukey088, on Aug 16 2007, 03:11 PM, said:

hi greg,could you provide me with your current training program that you are using to do this as fast as you can, i would really like to look at it, and maybe using it.thanks mateLuke

sorry i should of read your last post. but hey any hints or tips you have picked up along the way i would be keen to hear them

[MissCoCo]

"The basic pattern was 4 week cycles with a striders 10k at the end, then an easy week. I don't want to give away too much of Pat's program, as I believe it's his IP, but it's fair to say that there is a vareity of speed sessions, and I believe they all played their part."

Good on you you've done well. While fair enough to share some running tips, I see no problem in not giving it all away. You've paid Pat for an individual program for your specific running needs and goals, so they may not work or suit others. Ive seen some of Pat's programs and they at times seem a bit light on however he is erring on the side of not overtrainning which often leads to injury, burn out and no significant improvement. His speed sessions seem tough as the recovery time is really minimal so theres something to be said for that I guess cause it seems to get the results. I know someone who was absolutely flogged to death by their coach one year, in the following took up with Pat and made improvements on a more moderate but obviously quality program with no junk kms. Keep up the good work and enjoy your running

Edited by MissCoCo, 16 August 2007 - 08:48 PM.