My road to Berlin

Abhainn

I have been reading with great interest the logs on this forum in particular those by Odysseus, Racing Flat, SUNGOD and Woddle. Well done, keep it up.
So I’ve decided to compile my own for a short while, well I hope to until end September.
You see at the start of 2008 I choose the Berlin marathon as my main goal for this year.
With a respectable 3:14 in my first marathon last Oct in Dublin, I decided that I with some better training I could do a bit better than that. I am hoping something better than a sub 3:10, by how much more I don’t know yet.

As a good base for the year I took on the Connemara marathon in April . With a PB on target till mile 22 (which then wasn’t intended) I struggled over the last 4 miles and finished 3:22.
Disappointed, the following Thurs out I was out on my new tri bike
I completed a few races to help me along in my goal. The 5 mile classic in Dublin in early May went well in just over 31min while the Newry half at end of May saw me home in a good PB by over 4 mins in 1:27.
A few more are also planned

This log for the first couple of weeks doesn’t entirely focus on running. I have entered a Sprint and an Olympic triathlon in July so there will be a mix of stuff here.
I have been doing work on the bike and just recently back swimming. (The open water swims while on a recent holiday in Cyprus were good.)
I know it may not be ideal preparation combining triathlon with marathon training right now but I think it will make me stronger to take on the last two months of the marathon training with confidence.
It would be great to complete an Iron Man sometime also…

I welcome your views.

Abhainn

The week gone by.

Tues 17th June
Back from hols last night. Reality checks in.
A lunch time steady run of 6 miles in 43 min even. A few aches, don’t know why. Beats the runs on the mountain roads of Cyprus and 30C heat though.

Thursday 19th
I had to cancel 50k bike ride last night. A downpour and there waws no way was I going out on a bike.
Early morning swim in 20m pool (yes not a great pool size). 1.6km in 36:53. I didn’t kick off the walls as wearing a HR monitor and it slips when you do that . Pool swimming is boring.
Lunch time speed session:
6 x 800m of goal 2:55 - 3:00 with easy 400m between. This was tough after hols and HR high. Average for 6 sub 2:55

Friday 20th
Early morning swim of 1.6k without HR monitor. Time 33:38.
Evening bike ride of 50km in 1:32. And roads are not flat! Actually it was my fastest time for that distance.

Sat 21st.
What a wash out! Intended going out for a long run early. It was bucketing down. In the end I ventured out at 4pm when it was lighter. Got 3 miles in and heavens opened.
Anyway 14 miles in 1:45. HR 145. Hated last 4 miles and struggled. I think I was running out of fuel. Mind couldn’t stop of thinking of food.

Sunday 22nd. Forced rest day. Seemed like hurricane Charlie had arrived back this morning. Wife had escaped to see Dolly Parton by 12pm so I couldn’t even go out later when it got calmer as child entertaining commenced.

Odysseus

Hi welcome Abhain, its great to see an experienced athlete such as yourself joining us here. I know I'll be looking forward to tracking your journey to Berlin. Saturday was just an atrocious day i doubt few runners got out that day. It will be interesting to see the mixture of training that goes with Triathlons. Once again welcome to the fitness logs and best of luck with you training.

Woddle

I second that, best of luck, and its great to see another running log, cause the more information up there about peoples training the better, as I take it all in, in an effort to try and know what I'm doing:D

Racing Flat

Hard to believe there's just about 3 months to go. Will be interesting to see how you go with the mix of marathon and triathlon training. Doing your 14mile run in 1.45, you're in good nick and that's a solid speed session as well. Keep it up.

SUNGOD

hi Abhainn , great to see your starting a log . i would like to do berlin myself maybe next year. so anway hope everything goes according to plan i will be intrested in your mix or triathlon and marathon training and what benefits you make.
best of luck again

Abhainn

Cheers guys for all the replys. And Odysseus I wish I were an experienced athlete!
It is interesting the mixing of the triathlon and marathon training. Since end of April I have been doing 3 sessions of running and 2 sessions on the bike per week. That was grand. Adding the swimming now certainly doesn't leave much spare time.
As I said the Berlin marathon is my main focus. I am kinda following the Advanced 1 Hal Higdon's program well the long run schedule for now. Right now it's week 5.
I want to give these two tri's a bit of a go also. I don't participate with half interest. You never know I may hate them and decide to stick with the running after.
By July 19th I will still have 11 weeks of the marathon program left.

Today
Lunch swim of 2k in 42:24. I am not a quick swimmer but can keep the same pace from start to finish. Each 400m section time almost identical to next. Pushed out the last 400.
Evening bike ride of 50k in 1:38. Disaster at 17k mark on outward loop. My second blow out since started on the bike in April. And then chain got tangled badly. Rang home to collect me as I was covered in oil. Got it fixed. Cancelled the taxi home. Decided this not going to beat me and did my planned distance.
Legs were tired even at start of session.

Abhainn

Today

Relaxed lunch time run of 6 miles in 44:30. Average HR 140. A bit surprised at how low it was.
I wish all running days were like this. Ideal running conditions.

Woddle

Just curious to what your max and resting heart rate are,

Abhainn

Woddle wrote: »

Just curious to what your max and resting heart rate are,

Woddle as far as I know my resting HR is around 50 though I have never measured it first thing in the morning.
The max figure I've reached is 187.
I reached that at the end of the Newry half last month. I think It could be higher though.

Racing Flat

Abhainn wrote: »

Woddle as far as I know my resting HR is around 50 though I have never measured it first thing in the morning.
The max figure I've reached is 187.
I reached that at the end of the Newry half last month. I think It could be higher though.

Possibly would be higher at the end of a 1mile or 5k race

Abhainn

RF - Yes possibly could get higher but I fear blowing a gasket then.

Today
Lunch time speed session
7 x 800m of goal 2:55 - 3:00 with easy 400m between. Very breezy out there so it was tough. Average 2:56.
Lower right calf very tight after so iced area

HR high of 178

Abhainn

Today
Lunch time swim of 2k in 41:12. Trying to improve swimmimg stoke with each session.

Right calf not too bad from yesterday. One Nuerfen and some icing seems to be doing the trick.
Nothing planned for this evening and tomorrow is a rest day (well 5 a side soccor work blitz and not planning to do much in that)
10K race on Sat so want to be in fair shape for that.

Really need a 10 mile run and 60k cycle before Monday next though.

Abhainn

Sat

Dunshaughlin 10k. Finished in 38:50. Average HR 169. Max 178. First timer 10k
Ya relatively happy with that. Goal was mid 39's. Knew I had in me to get in sub 39 really. Though worked my billicked off in my garden for most of the day (big garden) and rushed there. Jeasus nearly felt like throwing up at finish. Anyway thru 1k in 3:50 and didn't think I could maintain that pace. But pretty much did and finished last k in 3:49. Great race. Well done to all.

Sunday
Another 6 hours in the garden. Billicked again esp after race last night
Serious stuff: 50 k bike ride in 1:38. Legs tired first 10k. Breezy and always seemed to be against me. Never going to be a fast workout. So took it handy. Last 20k sub 37min so that ok.

Had planned a 60 k and 10 mile run but never mind. Hoping to get that 10 miler lunch tomorrow

Abhainn

Today

Well managed the lunch time run.
Easy 10 mile in 1:17. Legs a bit heavy but enjoyable all the same. HR average 140.

Abhainn

Tuesday.
Rest day. Legs and body a bit tired so it was the steam room, sauna and jacuzzi for a while

Today:
Morning 2k swim in 41:04. Expected time to be better so not so trilled about that.

Lunch time gym brick session of 20k on the bike and 3k run. Was hoping for the run to be 5k but ran out of time. Anyway hated this session. Ya gave the session my all but I would hate doing this kind of workout indoors regularly.

Abhainn

A good day's training overall :

Early morning 2 k swim in the pool.
Only got best 6 hrs sleep and when alarm went off at 5:45 I did think twice and three times about this session. As it turned out I found this one much easier than yesterday and finished in 39:45. I really should have stretched it to 2.4k. Strokes better and more relaxed during the swim.

Evening bike ride of 60k in 1:55 dead. Yes satisfied with this , as some real tough sections.

Like SUNGOD who has a stag this weekend I have a wedding down the county on Sat . So tomorrow eve planning a 16 miler - the first offical long run in prep for Berlin. It is unlikely that I'll be in the form for it on Sun but I will plan a 10k maybe that evening.
I hope to get in min 2 20 milers, 1 21 and 1 18 and maybe another 16 in prep for that race.

Abhainn

Ya managed Fri eve 16 miler as planned first long long on my marathon plan.
Mentally the first 4 miles were tough - Fri eve raining depressing, should be eating Al Fresco with our quests tonight in our tanquil garden ... July washout.
Came home in 1:58:25. Out 61 min even back 57:25. Last 5k marathon pace 22min. HR average 150
Overall comfortable really, though the body felt tired. 7.25 hrs training since Monday in 3 disciplines.

Tomorrow a wedding, Sunday hopefully get in an easy 6-10k run.

Then next week prep for sprint tri on Sat and following week olympic tri on the Sat.

Abhainn

Sunday
6 mile easy in 45:10. HR 137. Needed to ride body of wedding alcohol.

Today
Indended lunch time swim postponed due to no swimming trunks. Ah well felt really drained all day.
Evening 42.3k bike ride in 1:24. 2K in and upper left buttock very sore. Decided to continue on and it improved by 15k. Pushed last 20k in 36min.
A couple of Nuerfen hopefully will do trick.
I have a big weakness in been very lazy in stretching. I only really do it before speed sessions. Much get more disciplined in this.

Abhainn

A visit to steam and jacuzzi early.

Lunch time 7 mile run in 49:46. HR 146
This run ended up been a tempo run at around marathon pace which was not intended at the start.
The first mile was careful as muscle a bit tender. Thereafter upped pace a bit and felt ok.

Abhainn

Lunch time pool swim of 2k in 39:20. So time still improving.

Evening brick session. Actually first brick session outdoors
30k bike ride in 58:20, it was rather breezy, T2 in 1:04, 7k run in 29:30. Felt strong in the run but didn't push too much.

So next two days rest before tri in sat . May go for a dip in the sea tomorrow though.

SUNGOD

hi abhainn good luck tommorrow

Woddle

As Sungod before me said, best of luck, triathlons are really starting to appeal to me, I can see one in my future, so looking forward to your account.

Abhainn

Sat

1st Triathlon competition

Salmon run Sprint Tri Ballina. Finished in 1:11:40 which was around the time I was hoping to finish. HR avg 160, Max 172
Yes this was really enjoyable. Excellent occasion. 330 competitors.
Learnt a few things which will make me go faster.
Swim - down the river Moy was cold! Took me perhaps 150 meters to get into a good rhythm off the start.
T1 went ok.
Cycle -Took me a couple of seconds more than I wished to get my shoes clipped into the pedals. Course was technical and narrow at times and I know of a couple who came off their bikes. I was a little disappointed at the cycle time as I thought I could come in under 36mins for that section but it took me nearly 2 mins longer than that. Decided to unclip shoes at dismount but couldn't unclip right shoe. Nearly had a disaster. Will remove feet from shoes before dismount next time I think.
T2 ok - Can improve that time also.
Run - Was partly thru trails and woods. Really good. Had to hold back a bit as right side of groin was killing me right from the run start. Overtook 15 (8-10 on the last 1k) I'd say on the run and most importantly no one over took me. Finished last 1k strong.

So all in all great experience, some excellent competitors , great organisation, course good, though cycle route which was changed at the last minute would have been safer if they had gone orginal route . I think road works prevented them from doing so.

Heres to next Sat and the Beast of the East Olympic tri in Wicklow.

Today
Easy 3.5 mile run on the beach.

SUNGOD

great stuff abhainn sounds like a fantastic occasion, it must be a steep learning curve with transitions etc sounds like great fun though . best of luck next week

xebec

Great time for a first tri! Best of luck with the Olympic next week!!

Abhainn

Thanks SUNGOD and xebec for those words.

Today:
6 mile run was postponed at last min and decided on an easy swim and steam etc instead.
Think I will get more out of a longer run tomorrow. Got to bed later than planned last night and felt drained today probably due that busy weekend and long drives.
So plan for week is 8-10 miles run tomorrow, up to 60k cycle wed, 2 swims wed and thursday. Rest Fri.
Keeping in mind need to be fresh for Sat

Woddle

Super stuff, congrats on your time

Abhainn

Today

Lunch time 8 mile steady run in 58:27. HR 144.

Proper marathon training commences next week so today started planning out that finer detail (Really only 9 WEEKS of training! Shxte)

Abhainn

Lunch time 2.5k swim in 47:50. Furthest I've swim in a session in years. Felt ok after.
Evening 50k bike ride in 1:34 even. Was going to do an extra 10k but felt no need as pointless doing too much as may only feel tired for Sat.

Tomorrow and Friday will be easy days. May take in a short easy run of a coupe of miles. Maybe a gentle swim also

Abhainn

Today

Easy 5k outdoor run in 23:50. HR 133. Easy swim afterwards.

Hopefully wind won't spoil bike section of competition to tomorrow.

SUNGOD

good luck tommorrow abhainn

Abhainn

SUNGOD wrote: »

good luck tomorrow abhainn

..."Hopefully wind won't spoil bike section of competition to tomorrow"

Saturday
Luck wasn't required. Just sheer strength. And the strong wind didn't spoil the day either.

Finished Beast of the East olympic tri in 3:12.
If you had told me before the race that my time would be that I would have assumed I got a puncture or two. But no... The Beast was a Dog. I set me a target of sub 2:40. Ha ha.
This inaugural tri is now been labelled the toughest triathlon in Ireland overtaking the Hell of the West. If I had know this prior to entry I would have chosen an easier beginners Olympic triathlon.

Swim: This went on forever or seemed so. First 300 meters I felt ok then faced into strong headwind for the as well as strong undercurrents. With the water been choppy also I didn’t feel like I was going anywhere. Soon I lost was swimming on my own, and couldn’t understand why. I kept the momentum going but felt defeated. I wasn’t wearing a proper tri wet suite, as I thought my scuba shorter was sufficient. Maybe that contributed. I left the water close to 55mins some 20 mins over my target time.
Not good , never going to make up that time.

T1: 300 meters from swim to T1 and still felt dizzy, nearly fell over a few times.

Bike: The bike section was extremely tough, with a series of gruelling climbs with the first one just after transition. Anyway put the head down and started catching those ahead. At least started to feel better.

T2: Went ok. A big hello to wife and my little girl as I left for the run. I trilled to see them.

Run:. The run started off with the same hill as the bike start. First 3k took nearly 16mins! Terrain levelled out. Catching more now and felt strong. Overtook 3 inside last 400 meters.

In the end I commented this was tougher than a marathon. I hope to finish a marathon quicker come end Sept.
Great experience, another great event, very well organised. I even heard Daniel Day was in the surroundings. You never know as he a keen runner he might be thinking of doing this next year though perhaps he should start off with an easier course!


Back running Wed. Taking a few days off

SUNGOD

hi abhainn well done on a hard days work , great guts to complete the course enjoy your well earned rest

Abhainn

I have now the sprint and olympic triathlons behind me. They were a great experience, a positive taster. I intend for triathlons to be my main focus for 2009 with the aim of stepping up to the next level. Planning has already begun.

But running is where I am strongest and now with just 9 weeks to Berlin its time to get serious and get doing some proper running. I hope the goal time of 3:05-3:10 is achievable. I finished my first marathon in Dublin last year in 3:14 on a peak milage week of 38 miles off 4 days max training a week. I hope I can make it there injury free and keep to the plan

I'm going to roughly follow the Hal H Advanced 1. I'm planning 5 days training per week instead of 6 on that plan. Weekly milage will peak at just over 50 miles (up from 43 for Conn).
Since May I have been running 3 times a week and replacing easy runs with bike rides so I'm hopeful I can get in 5 more long runs of which 3 will be at 20+ with two races thrown in also.

This week had Mon and Tues as rests.
Today 5.34 miles easy in 39:18 (HR avg 146)
Tomorrow 6 easy. Sat 6 at pace and Sunday will be long run of 18.

hunnymonster

Wow the beast of the east sounds like a toughie. I can't say I would like a climb straight out of T2, my HR would go through the roof. Congrats.

Abhainn

Thanks HM but was overall disappointed with performance cause I know I am better than that. Anyway makes me more determined to improve on my weak points.
Thinking of doing Ireman in 2009 so will keep a close eye on this years event to see what people think.
I know Lost Sheep is on around the same time and I think you mentioned doing it and that it was tough also.
Are you back in full flight yet?

hunnymonster

I'm in week 3 of a 17 wek plan for Ironman Florida. So far so good. I got some jabs for river swimming (tetanus and hep A) this week and they have knocked me slightly but I think I'm managing the training load ok.

I've done both Lost Sheep and Ireman. Ireman is the better race imo. OK, it doesn't have the testing (and scenic) bike course of Kenmare, but it has a great team behind it, a lovely run course and just a better atmosphere. Don't limit yourself to irish races though. Check out Bala and Vitruvian in the UK and Lisbon. I'm sure there are others, these are just the one's I know quite a bit about.

Abhainn

Thanks HM for information. Best of luck in Florida.
Good to see you will be flying the flag for Irl there.
Any particular plan your are using for IM? First IM?

hunnymonster

I've done IM a couple of times before. It's my second favourite race after ultramarathons. I have got a plan for IMFL. It's a mixture of a couple of plans that are out there. It's 14 sessions a week so a bit hard core for someone doing their first long course race but I've chosen it because I'll get through most of the sessions and won't beat myself up over anything I've missed. I'm training to HR. Essentially each week has

1. long bike (or brick) 4-8 hours
2. moderatae bike - 2-4 hours
3. speed bike -about an hour
4. recovery bike

5. long run 2-4 hours
6. moderate run 1-2:30 hours
7. speed run (track session, about an hour)
8. recovery run

9. long swim 3-6 km
10. moderate swim 3-4 km
11. speed swim ~3 km
12. open water swim

13. & 14. Weights


I'm happy to send you a copy if you pm me an email address. What I like about this particular plan is that it can easily be adapted to someone who only has time for 11 or even 8 sessions a week.

Abhainn

Cheers HM.

Email is joecawley04@eircom.net

hunnymonster

I've just sent it. Hope it makes sense.

Abhainn

Last week's summary

Mon - Rest

Tues - Rest

Wed - 5.34 miles easy in 39:18. 07:22 / mile. HR avg 145.

Thurs - 6 miles in 43:35. 07:16 / mile. HR 141.

Fri - Rest

Sat - 6 mile in 41:01. HR 155. 06:51/Mile.
This was supposed to be run at marathon pace but decided to up it a small bit

Sun - 18 miles in 2:16:45. 07:36 / mile. HR 147
On reflection this run too fast though conditions were good and fresh.
Was aiming at pace around 07:45 -07:50. Felt last two miles.

Glad to see weight has dropped to just over 79kg. First time I seen that figure in 15 years I'd say. BMI 25.8 though. Still ate too much cxap at weekend. A couple of beers I could do without also

Abhainn

Week so far

Mon - Rest

Tues - 8 miles in 1:01. 07:38 mile pace. HR 139

Wed - 6 miles 44:43. 07:28 Pace. HR 140

Thurs - Speed session 5x 1k with easy 3min recovery between each.
3:43 Max HR 161
3:42 Max HR 167
3:39 Max HR 173
3:35 Max HR 174
3:33 Max HR 177

I never look forward to speed sessions. I actually detest them. But no pain no gain. And this session went well.

Fri - Rest

Heading to Sligo tonight. 9 mile pace run tomorrow followed by 13 /14 mile run Sunday. Roll on OX mountains

hunnymonster

Abhainn wrote: »

I never look forward to speed sessions. I actually detest them. But no pain no gain. And this session went well.

I'm with you on that one. Got to do mine at lunchtime today. Funnily enough, the speed bike session is one of my favourite.

Abhainn

Last week summary

Mon - Rest

Tues - 8 miles in 1:01. 07:38 mile pace. HR 139

Wed - 6 miles 44:43. 07:28 Pace. HR 140

Thurs - Speed session 5x 1k with easy 3min recovery between each.
3:43 Max HR 161
3:42 Max HR 167
3:39 Max HR 173
3:35 Max HR 174
3:33 Max HR 177

Fri - Rest

Sat - OX mts run
9.2 miles in 1:02:50. 06:51 / mile. HR 159
Run from start ended up been some 15sec / mile quicker than intended pace but felt ok all thru.

Sun - 14 mile OX mts run
14 mile in 1:41:54. 07:17 / mile. HR 147
Love running in these mts. Glens and valleys and what a morning
Didn't see anyone untill 5 miles in.

Abhainn

Last week's summary. Good week

Mon - Rest

Tues - 10 miles in 1:15:43. 07:34 / mile pace. HR 137

Wed - 5.33 miles in 38:30. 07:14 / mile pace. HR 144. Didn't like this run. Legs felt heavy

Thurs - Tempo 6 mile with 1 x 2.5 mile at around 10k pace in 15:35.
HR 154 (1st mile), 62 (2nd mile), (170 last .5 mile with big hill)
Total time 42:30

Fri - Rest

Sat - 10 Mile at marathon pace in 69:14. HR 156. 06:56 / mile which was nearly 10 secs quicker than MP but felt ok

Sun - Long run 21 miles in 2:39:34. HR 141. 07:36 / mile.
Happy with this run. Got back home at 20 miles so decided to run an extra one for luck. Again a bit quicker than intended but felt confortable all thru and HR was low anyway.

Abhainn

Weekending 17th August

Mon - Rest

Tues - 10 miles in 75:15. 07:32 / mile pace. HR 135

Wed - 6 miles steady in 43:30. 07:15 / mile pace. HR 141.

Thurs - 6 x 1k with 500 m recovery between each.
3:41 Max HR 160
3:39 Max HR 169
3:38 Max HR 173
3:38 Max HR 174
3:36 Max HR 176
3:35 Mar HR 177

Fri - Rest

Sat - 10 Miles quick in 67:55. HR 155. 06:48 / mile
Even though conditions were of heavy rain and windy this went well. Lost count of the cars I had to dodge at intersections.

Sun - Long run 16 miles in 2:01:15. HR 140. 07:35 / mile.
Legs tired and a bit heavy.

Happy with last three weeks of good training. Next week will be easy in lead up to Longford half.

Racing Flat

What are you hoping for in Longford Abhainn? Your training times seem great.

Abhainn

Well RF for Longford I would love to get into the 1:25's.
This would be an improvement of 2 mins on my PB in the Newry half in May.
Training has gone well in last month so I am hoping that I can improve on that race .
Going to go out on 06:30 / mile pace and take each mile as it comes. But as we always say so much depends on the conditions.

Racing Flat

Abhainn wrote: »

Well RF for Longford I would love to get into the 1:25's.

But as we always say so much depends on the conditions.

I'd have thought you'd easily do that based on the training.

+1 about conditions. I ran a 10k at the weekend and was up to my knees in water for a 10m stretch that we had to run through 8 times (on a loop course) so hard to know how to compare times in those conditions! Can't wait for Sunday. Will hope to go out at 6.10pace for first 3 miles and take it from there.