Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam

shall insert weekly training log summary here

So first entry post Marathon on Sunday

Took Monday and Tuesday off, 4.5K walk on Wednesday, sports massage Thursday, 6K easy run today

Day|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday||||||||
Tuesday||||||||
Wednesday||||||||
Thursday||||||||
Friday|6K|5:13|31:09|76%|155|9.7|296|1.23

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|Fartlek|10K|4:39|46:42|86%|157|9.9|285|1.37
Tuesday|||||||||
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Decided to mix it up yesterday as had been awhile since put speed into the legs, thou didn't want to do a hard 3x1600m session as have a 4M race on Thursday.

Did 10K fartlek which consisted of....
- 1K @ 4min/KM up a hill
- 800m @ 3:50min/KM on a flat section
- 400m @ 3:30min/KM on a flat section
- 400m @ 3:30min/KM up a hill
- rest was at 5min/KM

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|Fartlek|10K|4:39|46:42|86%|157|9.9|285|1.37
Tuesday|Easy|7.7K|5:02|39:00|79%|155|10|290|1.28
Wednesday|Easy (hills)|9.5K|4:59|47:26|79%|155|10|290|1.30
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Table updated with Tuesday and Wednesdays run. Have the Cheetah 4 mile race tonight in Fota.

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|Fartlek|10K|4:39|46:42|86%|157|9.9|285|1.37
Tuesday|Easy|7.7K|5:02|39:00|79%|155|10|290|1.28
Wednesday|Easy (hills)|9.5K|4:59|47:26|79%|155|10|290|1.30
Thursday|race|4 miles|3:53|25:11|95%|159|10.7|251|1.62
Friday|rest||||||||
Saturday|easy|15K|5:02|1:15:36|78%|154|10.2|285|1.29
Sunday|race|10K|3:48|38:22|93%|160|10.5|252|1.64


Saturday went out for an "easy" 15K, I say "easy" as was hungover to bits. A few post work drinks turned in to a session the night before.

Ran Emer Casey 10K today in Youghal. Very well organized race, easy registration, plenty of parking, loads of marshals, v nice t-shirt included, water on course, water and bananas after finish and then a huge spread back at the hall, possibly one of the best, so many cakes hmmmm . So back to the race, plan was to run a sub 39 so around 3:52 min/km but there was 2K of the race which was down hill so knew I could gain some time here. 1st KM was slightly up hill and as always I start a bit too fast, did it in 3:41. At around 1.3KM the downhill came and was doing around 3:30 min/km down it. The rest of the course was flat as a pancake then. A small group of us had formed, about 6 I think with me towards the back, after awhile I was relying on them for pacing and noticed our pace had dropped slightly so decided to move to the front and up it, they all followed and even made a push further, I hanged on at the back. As a group we passed a few runners. Then the fun began, at 8.5KM the course took a hairpin corner and the pace was upped. Bit early for a kick I was thinking but legs felt good and followed them with a few of us chopping and changing positions. Think we passed two more runners. Around the final 90 degree corner at 9.6KM and we all started to kick, problem was would I last, the finish was on a long corner and I couldn't see it to see how far away it was, also I kinda wrote the Garmin off at this stage for distance as was no where near the markers on the road. Came around the long corner and finally saw the finish and just gave it my all, passed all but one of our group who got it by just a foot id say. Crossed the line at 38:22 for 32nd out of 570. Looking at my stats I was sprinting at 2:40 min/km pace for the last 100m! Delighted with result as broke my 5K (thx to downhill) and 10K PB's. Be interesting to see if others found the course long as my Garmin and others was not going off at the mile or KM markers. Garmin showed 10.1KM (normally would show 10.02 or 10.03 for a 10K).

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|9.75K|5:05|49:27|75%|154|10.2|291|1.28
Tuesday|rest||||||||
Wednesday|easy (hills)|9.7K|4:59|48:12|76%|154|10.0|290|1.31
Thursday|rest||||||||
Friday|easy (hills)|9.6K|4:54|47:00|76%|156|10.1|291|1.31
Saturday|||||||||
Sunday|||||||||


Wednesday and Friday was nice and easy over rolling hills.

Was planning to race on Thursday in the first of the Ballycotton 5 Mile Summer Series but ankle still not 100% so didn't want to risk it.

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|6K|5:06|30:47|74%|156|9.8|292|1.26
Tuesday|race|5K|3:42|18:30|94%|162|10.3|244|1.65
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Monday was going to be a rest day but a friend wanted someone to head out on a run with him so did an easy 6K.

Tuesday did the BHAA John Buckley 5K. Was aiming for around a 18:20, ran a 18:30(new PB) for 104th/960 and our team won mens cat C. Very happy with time as didn’t push too hard as have the Cork Half Marathon next Monday. It was excellent running conditions of around 12c and a v v flat course. After about 2K my Garmin FR620 started acting up so couldn’t rely on that for pace. A group of us had formed going around what I taught was about 3:40 min/km pace but after the 2 mile marker time call out we were off pace, well my planned pace, so left the group and pushed on, a few followed. Kept going picking a few people off every so often. Two guys that were running with me pushed on about 500m to go, legs were still good but left them go. Rounded the last corner and saw the finish line, slightly upped the pace but not my usual full sprint to the finish line as didn’t want risk of injury as have Cork City Half Marathon on Monday. Don’t feel I have a sub 18 in me just yet but if raced hard would of got very close. Can’t wait for Cork City Half on Monday and give it all

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|race|Half|4:06|1:26:44|90%|158|10.7|270|1.56
Tuesday|rest||||||||


Didn't really take it easy Saturday and Sunday, as Saturday spent half the day gardening and the other half in a beer garden, and then Sunday at a BBQ! So lots of time on my feet and eating.

Monday morning woke with a tight left hammy, which was from cutting the hedge I think on Saturday as was in an over reached position for a good period of time. Quick look outside to see a nice overcast sky, nice one. Had my breakfast, did a few stretches and then headed down to the start. Was down at the start for 10am (start at 10:45) and there was about 100-200 people about doing their warm ups. Headed off down Monahan Road and did my warm up for about 20mins in which the sun came out. Slight moment of "not again" as cooked last year in the full. Came back to a packed start line area with massive queues for the toilets, luckily I didn't need to go. Great buzz in the area. Meet a few friends for a quick chat and then headed to the sub 90min pen, was about the 7th row in.

Bang and off we went. As always, started too fast and after about 500meters pulled it back. The good long warm up and all the stretching loosened out left hammy as wasnt an issue for the rest of the race. Hit mile 1 in 6:26, target was 6:31

Just after 1 mile marker noticed an old friend of mine beside me who would be around the same pace. Quick chat to see if we were on same pace and off we went. Mile 2 was 6:48. Didn't feel slower but must of been due to all the twist and turns by the pond/marina. There was a bit of traffic also to get around as mile 2 is where the half merge with the full and relay runners who are going slightly slower.

Mile 3 we picked up two Youghal AC runners going around the same pace, the four of us then made our way through the traffic down Centre Park road. Mile 3 in 6:30. Back on pace but need to claw back a few seconds.

Mile 4 was end of Centre Park road and the pull up the south city link. Did this in 6:29! Think it was the crowds at the relay change over and after it that gave the extra umph. Passed Alex O'Shea at the Elysian and gave him a clap and cheer. Some man. Four of us still together.

Mile 5 was the flat section of the South City link, up the steep off ramp, and then down into Turners Cross. Myself and buddy flew up the steep off ramp, just pumped those arms and was at the top before ya knew it. Gained a few places on it and lost the two Youghal AC guys. GF and friends were on the bridge so some customary big waves for the camera. Mile 5 in 6:35

Mile 6 was from Turners Cross to Ballyphehane Church. My buddy began to pull away from me on this mile as he wanted to charge up the pull to Ballyphehane Church. Great to see so many out with sweets and oranges. Didnt need them, but plenty Marathon runners did as this was mile 19/20 for them. Mile 6 in 6:35 again. Not hitting my 6:31 target pace but not far from it either.

Mile 7 was the Lough and the start of the downhill section of Glasheen Road. Great support around the Lough. From what I remember I was beginning to feel the heat a bit here. Picked up two runners on the pull after the Lough, an Eagle AC and a Gneeveguilla AC runner, of which we stayed together to near end! Mile 7 in 6:33

Mile 8 was Glasheen Road to start a bit up Model Farm road, including that other short steep section by Bishopstown Credit Union. We picked up anther Eagle AC runner here. Hills are definitely my strength, always gain distance on the group up and down the hills and then they work to come back on the flats. One of them thanked me at the finish line for driving them on which was nice. Mile 8 in 6:32

Mile 9 was the rest up the Model Farm road to the Car Tax office. This was the first time I felt a bit tired, the drag up Model Farm road took a bit out of me but in my head kept saying to myself it was the last climb and there's a downhill at the other side. Flew down the other side, gotta love long legs! Crowd at the relay hand over were great for the encouragement and to lift the spirits. Mile 9 in 6:35

Mile 10 was end of Model Farm road and start of the Straight road. On the back of the shouts of encouragement from the people at the relay hand over I got a second wind and surge of energy. Flew up past the Tax Office and down the hill at tennis village and on to the Straight road for a 6:22 mile. Was such a relief that there was a westerly wind on the straight road to push us home. 4 of us still together and my friend who pulled away after mile 6 was still in sight but couldn't rein him in.

Mile 11 was rest of Straight road to the Kingsley Hotel. My surge of energy faded again and was beginning to feel the heat again. Had to keep telling myself I was nearly there. Mile 11 in 6:40

Mile 12 was end of the Straight road to the bridge at the end of the Mardyke. Had to dig here as was tiring. 4 of us still together but chopping and changing places. Think we really drove each other on. Mile 12 in 6:38.

Mile 13 was the bridge at end of Mardyke to Patricks bridge. Nearly home! One of the Eagle AC guys took off just after the bridge so I went after him. The other two didn't follow. Was hard upping the pace along the path as was quite narrow and some people were running two abreast. There were even some walkers on it. Just before coming out on to the North Mall saw a sign for a friend of mine who was 30 this wknd and was running her first marathon and then someone shouted my name, still don't know who it was! Along the quays was hard as you could see the bridges but which one was Patricks bridge. Crowds started to grow closer we got and then started to hear the cheering from Patricks street. I couldn't reel in the Eagle AC guy, he was on a mission! Finally got to the right turn onto Patricks bridge in 6:30.

Patricks bridge to the finish line. This is where I gave it everything, I kicked like a bat out of hell with the crowd fueling me. Looking at the data was doing sub 5min/mile pace. Would love to have seen a video thou I'd say I was pulling some strange faces! Passed loads of people here but not the Eagle AC guy, he was giving it everything also and beat me by 1 second. Came home in 1:26:44 for 45th place out of 1865 and 23rd in category. Delighted, knocked 7mins off my PB. Was on a high for the day. Went to The Sextant for the free food and drinks with friends who did the relay. Was a great evening of celebrations.

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|race|Half|4:06|1:26:44|90%|158|10.7|270|1.56
Tuesday|rest||||||||
Wednesday|easy|3.3K|4:41|15:18|77%|157|9.8|285|1.36
Thursday|rest||||||||
Friday|easy|12K|4:55|59:00|80%|154|10.3|296|1.32
Saturday|rest||||||||
Sunday|rest||||||||


Wednesday got stuck late at work and GF had dinner waiting for me so could only squeeze a quick 3K in.

Rest of week was a write off due to family wedding bar getting a 12K in on Friday that included a huge hill hence the elevated HR

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|11K|4:58|54:41|74%|152|10.3|296|1.33
Tuesday|easy with 6K@LT|15K|4:36|1:09:14|80%|156|10.1|283|1.39
Wednesday|easy|17.5K|4:58|1:26:57|77%|154|10.1|290|1.31
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Wednesday
P&D 55-70 said I was due a 18K medium-long run with HR to be between 74-84%. Ran a route I hadn't done in awhile which has rolling climbs and some great scenery. Run was ok but afterwards was v tired, couldn't wait for my bed, the wedding last weekend still has a hold on me!

Have a 6K BHAA race tonight that I will race but not race hard.

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|11K|4:58|54:41|74%|152|10.3|296|1.33
Tuesday|easy with 6K@LT|15K|4:36|1:09:14|80%|156|10.1|283|1.39
Wednesday|easy|17.5K|4:58|1:26:57|77%|154|10.1|290|1.31
Thursday|race|6K|3:46|22:45|94%|158|10.6|246|1.68
Friday|rest||||||||
Saturday|LSR|24K|5:00|1:59:47|77%|156|9.8|297|1.29
Sunday|rest||||||||


Saturday
24K LSR. Decided to do an old route I hadn't done in awhile by heading down to Passage West. Nice and easy run, hot at times when there was no breeze. Forgot to put out water the day before so had to bring my water belt. Hadn't worn that for awhile either so took a few KM's before got used to it again bobbing around. Few other runners out but not the masses usually seen leading up to the Cork Marathon.


P&D 55-70 - week 1 summary
Goal: 86 KM
Ran: 74KM
Didn't get all planned runs in due to other commitments but got the quality sessions in plus did a race. Will be tough again for week 2 as have another wedding and a race.

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy with strides|15K|4:51|1:13:01|78%|155|10.0|288|1.33
Tuesday|easy|18K|4:47|1:26:20|78%|153|10.2|286|1.36
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Tuesday - 19K medium-long run
Was due 19K but did 18K as have a nice 18K loop. Again legs bit sore for the first few K. New shoes should be here tomorrow. Another hot evening again, was 20c. Run went well but my FR620 went AWOL again towards the end. The new Garmins (FR220, FR620 and Fenix2) have crap GPS chips compared to their older models.

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy with strides|15K|4:51|1:13:01|78%|155|10.0|288|1.33
Tuesday|easy|18K|4:47|1:26:20|78%|153|10.2|286|1.36
Wednesday|rest||||||||
Thursday|easy|15K|5:04|1:16:09|77%|154|9.9|287|1.28
Friday|rest||||||||
Saturday|LSR|26K|4:34|1:58:46|81%|157|9.9|285|1.4
Sunday|rest||||||||


Friday - 8K recovery
did a walk and some gardening instead

Saturday - 26K with 13K @ MP
Had a wedding so up nice and early to get it done. Savage clear sky morning with a cooling breeze thou at some open sections was quite strong so had to work a bit harder to maintain the MP pace. Very pleased with run as kept HR near smack in the middle of the target zones for a sub 3 marathon.
11K at 4:53 min/km and 77% HR (target 74-81)
13K at 4:14 min/km and 84% HR (target 79-88)
2K at 4:52 min/km and 79% HR (target 74-81)

Sunday - rest


P&D 55-70 - week 2 summary
Goal: 88 KM
Ran: 74KM
Didn't get all planned runs in due to other commitments but got the quality sessions in. Hopefully will get all sessions in for week 3

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Tuesday - 21K medium-long run
Was very hot/sticky/humid last night and crazy amount of midges around, especially down by Murphy's farm near CIT, must of ate 100's of them! Got to take out my new Mizuno Wave Rider 17's, first impression is they feel lighter and there is a bigger heel/toe drop but the drop is the same as previous ones. Foot was moving around a bit also but that can be sorted with a re-lacing. Run was nice and easy, had to hold myself back every so often from going too fast. Looking forward to short recovery run today as legs feeling a bit tired this morning