Is it Now?

donothoponpop

Mon 2nd Aug 5 mile recovery @8:15 pace

Legs weren't as stiff as I expected them to be this morning, and it didn't take too long to shake the remnants of yesterday's run out of them. Nice and handy pace, aiming for 9m/m, but every time I went on feel (rather than watch), the pace had quickened to 8m/m and below, which I guess is a good thing.

Met Eddie McDonagh in Marlay, and had a good chat with him, he used to coach me 25 years ago, and he's still out there most days at it, the two ffrench O'Carrolls were doing 12 miles at a decent pace as he watched. He always believes there is something in the local water conducive to good running, so when I got back to my folks house I drank several glasses.

donothoponpop

Tue 3rd Aug 2mile w/u, 6x 1000m at 3:45pace, 90sec recovery, 2 mile w/d

Body was not in the mood today, after a meaty "two corks" BBQ. Did the intervals over an undulating trail, so some with uphill, some a bit down. Very happy to finish them, and the sweat from my brow said the effort was hard, as it should be.

donothoponpop

Thurs 11 hilly miles @8:05

Brought the kids to see their grandparents on Valentia Island in Kerry, so the five-hour drive meant I missed a day on Wed. Well-rested, I had a nice run on Thurs, along the coast to Knightstown, up the hill to the slate quarry, where I turned off the Garmin, and did a bit of an imra climb over it, to the highest point on the island (at 260m elevation). Ground was overgrown and tough, so a fast walk was the best I could achieve here.

From the top, took in the great views, and ran the high road across towards Bray head, and finished the loop of the island in 11 miles. Met a neighbour at mile 10, and had an obligitry coincidence/small-world conversation.

Fri 8 @7:55

Carp nights sleep, so very tired, but happy to get going in the misty rain. 8 easy miles, just really adding up the numbers.

donothoponpop

Sat 2miles w/u, 2x2mile at 6:30pace

The two previous days, I'd finished my runs with a dip in the cold briney waters off Valentia in Kerry, and could feel my muscles contract as soon as I plunged into the water. It's an amazing way to aid recovery, as there's no tiredness in the legs at all after.

Which was to my benefit, as the two intervals of two miles each, at half marathon pace, would be the fastest I've run in a while (besides short interval work). They felt like work, but only in a strange, foreign, way. My breathing was quite laboured, as if I was putting in effort, but the legs had a couple of extra gears, if I had needed them. Think this is the start of my body getting used to running faster- it should be easier, as I've started to shed a few bags of lard with this higher milage. Had to make do with a cold shower after, to prep for a long run tomorrow.

donothoponpop

Sun Hilly 17 mile LSR, av 8:35 pace.

Out at 7 am, I was well into a four mile climb over Annagh Hill before I was properly awake. Pace for the hillier, outward half was a slow 9m/m average, but I upped the pace a bit coming back. Never felt more than an easy pace, and I finished strongly with plenty of juice left for a few more miles if I had to.

However, and easy 17 is on the plan for good reason, so happy to leave it at that. Cold bath for recovery, and the day free ahead:)

donothoponpop

Mon Rest

Tue 4 steady

missed out on the important part of this workout- 5x2min hill repeats. Was pushed for time all day, lucky to get in the 4 miles at all.

Wed 12 mile hilly @ 7:58 av.

Didn't feel right starting this run. After three miles in I decided to include yesterday's 5x2min uphills, and ran a steep road for two minutes. Kept jogging for another two minutes, and began again- gave up after 30 secs, no chance. It's missed, todays session is important, and I need to have juice for a toughie tomorrow, so forget about it and move on. Struggled up the rest of the hill (Annagh hill) and was dripping sweat and breathing heavily as it leveled off. Don't know why, just didn't feel great, and my tummy was grumbling and gurgling throughout.

Hit the mid point and turned for home. I was trying to up the pace a little, because I have a niggling doubt that my slow runs are too slow. Want to try and keep them around 8min/mile, the hills notwithstanding. Picked up the pace over the last two miles, and surprisingly found there was a lot of juice left in the legs. Did the last mile under marathon pace, to just come in under 8min average for the journey.

From previous marathon training, I remember this pace worry- you find it hard to run 13 miles at 7:20, how the hell will I be able to run 26 at 30 secs faster? Have to keep reminding myself not to worry- trust in the program and the pace will come down of its own accord. Right at the moment though, its very hard to find a "natural" pace.

donothoponpop

Thurs 8 miles, incl 2x1.5 mile @ 6:30 pace

Tummy still didn't feel 100% today. Had 3x1mile @ 10k pace scheduled, so ran to Railway Walk, with half an eye on bringing down my B2B&B time. However, yesterdays run was still very much in my legs, so today wasn't going to be a day for heroics. Ran 1.5 miles twice, with three minutes jogging in between. The effort was quite hard, certainly felt like 10k-type work, but I'm a little disappointed that 6:30 pace felt so hard, for only 2 9 min bursts. I suppose I shouldn't be expecting any great pace one day on from a hilly 12 miles. Slow run up, slow run back.

donothoponpop

Sat 19.25 mile LSR av pace 8:10

Met SJ early for a look at his new Croughan Kinsella loop, which skirts the mountain along backroads. Beautiful morning, no-one about, sun shining down, the sort of morning you're glad you skipped the lie-in to see. The first 9 miles were at a relaxed pace, averaging 8:17 pace, easy to chat sorta pace. There were a few hills involved too, so happy with the way things were going.

We upped the pace for the next 5 miles, 7:10, 7:20, 7:00, 6:52, 6:42, and I have to say it felt great to be running at this pace, legs felt strong, running form was good, and happily would have continued on for a few miles more at this pace had we not reached some big hills on our return. From the moment we slowed, my tummy started its familiar groaning and gurgling, and I was cramping over the last few miles. Pace slowed, owing to hills and cramps, for the final miles, happy to see the car after 19 miles, but could have gone on if required.

I took a lot from this run. Running at (or close to) marathon pace felt good, and I could definitely kept going if it was a flatter course. The cramps and stomach problems I'm not too worried about, they'll pass, and I know I have strength in my legs from 18+ miles. Overall pace was a lot faster than last weeks (shorter) LSR, so things are moving in the right direction.

donothoponpop

Tue 12 miles sloppy mud run, 4 miles barefoot

I drove to the start of leg 3 of Stone Cross to Lug relay, up by Turlough Hill in Wicklow (did you know its a battery? Stores excess ESB produce, by pumping water to its higher reservoir). Very breezy up there, but you could see for miles, and as anyone who knows this area will tell you, its either Heaven or Hell, depending on visibility, so I was a very happy chappy on my run. I had last been up these parts (across to Conavalla) two years ago, during an especially rainy summer, and first discovered the joys of ploughing through boggy peatstacks. In thick fog, you can spend ages trying to navigate through these grikes, thankfully todays "run" was a lot easier. There's no getting away from the boggy sh*te though, so a lot of slipping and sliding was the order of the day.

Reached Conavalla in one piece, and gazed across to a great scape, Table mountain to Lug. This was familiar territory, having played a part in the great Circuit of Avonbeg race earlier in the year. There was the direct line to Camenabologue I had ploughed through that day: however this was a recce, so lets try something different. I was very happy to hit the track on the top, where the running race will finally begin (the six-mile slopfest being a mere prelude). Familiar tracks from here, in reverse, where I "bonked" first during CofA. Revenge will be mine soon on those hills, roll on the 28th, and good visibility that day too!

Tried a few different routes coming back from Camen, but its basically a matter of "how do you like your slop, sir"? Tried too the short line between the road hairpin by the reservoir, but what's the point? For the sake of of a couple of hundred meters, I'll take the road. Plenty of offroad time after it!

PM 4 miles barefoot, loops of a flat field. Glorious, glorious, traction:)

Slogger Jogger

Sounds like a great run.

Hats off too for getting a 2nd run in too. You must be home alone

donothoponpop

Slogger Jogger wrote: »

You must be home alone

Shoveling food direct from plate to gob in front of the TV, tower of dirty dishes in the sink, bog-stink runners in hallway, didn't say excuse me when I belched just now;)

Slogger Jogger

On a run in Glenmalure this morning we travelled along the plastic mat path up towards Carrawaystick. You'd mentioned it here http://www.boards.ie/vbulletin/showpost.php?p=66276698&postcount=457 I'd hate to run that in wet weather.. Despite recent dry weather the path had sunken under bog and water and was as uneven as hell. Who do we have to 'thank' for this lovely path I wonder.

donothoponpop

Slogger Jogger wrote: »

On a run in Glenmalure this morning we travelled along the plastic mat path up towards Carrawaystick. You'd mentioned it here http://www.boards.ie/vbulletin/showpost.php?p=66276698&postcount=457 I'd hate to run that in wet weather.. Despite recent dry weather the path had sunken under bog and water and was as uneven as hell. Who do we have to 'thank' for this lovely path I wonder.

Yeah its a bit mad that path all right. Very undulating- and unexpected up there!

Anyway, my heel blistered something crazy from the mud run recce, so much so that I couldn't run for quite a few days. Thankfully its on the mend (and it was a step-back week), no infection either. God bless compeed:)

Mon 23 Aug 4 miles steady
Just wanted to test the heel, two miles out, no real pain, two miles back a bit faster, no problems. I'm back, baby!

Tue 11 miles, including 6x2min hard uphill.
Four miles warm-up to Tomnafinnogue, and start the hill repeats. All the way along I'm dreading them. Should I turn this into an LSR instead? Perhaps I'm putting too much strain on my heel, just jog back home and try again tomorrow? Ugh, here's the start of the hill, don't stand around dawdling, just GO! And I start running hard up. 2 mins later the pain stops, not too bad. Jog back down. Turn, Go! and this one is a bit faster. Jog back, repeat, repeat, and there's only two left. Want to slow down on number five, but its not too bad, c'mon that final bend, stop! hands on knees, sicky feeling, jog back down, don't think about anything else, turn and go! give this one a bit of welly, hurting at half way, up the pace a bit, there's the end, run hard through to two minutes, stop!

And there's a whole 168 hours until I have to endure this pain again. Felt real happy to be finished, added a couple of miles on the way back, and upped the pace at the end.

donothoponpop

Wed 9 miles hilly MP

Great run tonight, a real breakthrough. I always find the day after intervals (or hill repeats) to be a joy, in that a pace that is so much slower than the intervals, can still be relatively fast. Went off quick enough, as I had to squeeze in as many miles in the hour or so I had available. Up a long hilly trail, and the legs just didn't want to stop, there was as much power as I liked. Down quickly around the hill, and the last few miles were along fresh bouncy tarmac, on new running shoes (walked into Bills for a chat, walked out with Saucony Progrid Phoenix 4:rolleyes:). Last couple of miles were at 6:30 pace, and there was more left in the tank at the end. Thrilled with this one:D

theboyblunder

some great training there dnhop! Looks like its starting to come together nicely with a good bit of time to go yet.

donothoponpop

Thurs 11 miles @ 7:30 average

Marlay Park loops, found it very hard to keep the pace down. Was trying for 8:00m/miles, but before long I was cruising at 7:00 pace. After six miles I slowed for a plod mile (8:30), but the pace upped again until the end. All I can say is that there was minimal effort involved, I just had the energy. Guess my "easy" pace is coming down. Was wary of pushing hard with a race in two days time, but any slower would have been no use.

What's with all those stupid boot camps? Saw loads of them in the Park, they started stretching and doing exercises as I went by on lap one, and were still at that lark by lap five. People pay money for this?:eek:

Slogger Jogger

Nice work.

Saw book campy people in St Stephens green too. I remarkd to my OH that its probably the new way of going out. Its probably akin to the pub scene 20 years back. You can size up everyone else in lycra first

donothoponpop

Sat circa 17 mile hill race, in 3 hrs

Jeffontour, and PositeNegativ, both had great runs, to tag me into second place, as I started the last leg of the Stone Cross to Lug relay. I ran up towards Turlough Hill, taking the short cuts I had earlier scouted with Izzy. The cross from the Hut to Conavalla is a disgusting mud slide, thankfully made optimally direct through prior recce's. Crossing from Conavalla to Camenabologue, I tried the higher route, hoping for more runnable ground. Maybe this would be best in reverse (as in my recce), but in retrospect a staighter line would be better. In any case, its much of a muchness: straight and slow, or long and fast?

I felt good hitting Table track, and the climb to Camen was soon over. The legs opened up a bit on a fast descent, but I looked up to see Lug ominously covered in dark cloud. While the lower visibility was still good, I afforded the opportunity to glance back, and could see no-one between me and Camen- a good climb and fat descent, and I could bring 'er home. Climbing up towards Lug was an ascent into cloud, and before long the visibility was way down. I had taken a bearing before the cloud, and followed my compass towards the top. Passed a few groups of walkers, and heard them say "we must be on the right track, look at him" (suckers!:p). The climb was slow and steady, nothing too steep. My legs were hurting a bit, but soon the dark sillouette of the trig point emerged from the mist. Ran from it at the agreed angle, checked I was heading west, and took off downhill. This should really have been an exercise in attrition, just maintaining our hard-won position, but unfortunately...

I came across a track, and followed it. Although it seemed unfamiliar, I was relying on my (Harvey's) map, which showed one track, so down I went. Massive elementary mistake- if you are running downhill fast, and something doesn't feel right, stop and check, before going further. In the end, I crossed over SlieveMaan, and ended up way off course, with little visibility to get bearings from. I zigzaged for a while, looking for familiar points on the map, but could only really guesstimate my position. By the time I came to a recognisable point (river), I knew I had blown it, and turned cow's milk sour for many a mile, with my load curses. This was the miserable part of a nav race, regaining lost height in the lashing rain, through long clumps of grass. After I crossed a ridge, fencelines brought me back to lower ground, and the West bearing that my compass was screaming at me, finally found road. I knew where I was, three or four miles off course. A painful drudge back to Fentons, where I came in fifth place, and a dejected apology to my two teammates (who were very graceful about my error). Well done to the two of them, two sterling performances, I only wish I could have paid divedends. Wasn't the only runner to go amiss from Lug today (one runner veered into the area where the military fire their ordnance!:eek:), but this was something I should have prepared for more. The Harveys map cuts out after the Lug summit: had I brought another larger map as well, I might have been able to navigate better, sooner. Anyway, great race, great chat after in good company, and the long run done for the weekend.

Thanks also to driver and motivator extrodinaire Izzy:)

Slogger Jogger

In low cloud and driving rain you had little chance to see the feint track on Percy's table and its easy to see how you could have come down onto Slievemann instead. Good to see you finish when you did and hope you had a good post-race. The man upstairs was having a laugh I think. Driving home the ridge line was completely clear. Timing is everything in the mountains

Think you mentioned a river being crossed? That was probably the little Slaney?

donothoponpop

Slogger Jogger wrote: »

The man upstairs was having a laugh I think. Driving home the ridge line was completely clear.

So it's his fault? The Fecker! I'll burn a church tonight in retrobution:mad:

(anything to deflect attention from my bullet to foot...:D)

Yeah, little Slaney. As PN mentioned, just as well I didn't follow it, or I'd be in Wexford by now...

donothoponpop

Here's a exercise in public self-flagellation. Turns out I had drifted further South than the Slaney (although I hesitate to say I knew I was way off at this point). Checking my Garmin route, I hit the summit of Lug in 1:50, so a good downhill should have had me home in a decent time- under 2:15 for the whole leg, if history serves:o. Plenty of food for thought for next year- including a straighter line from C to C.

donothoponpop

Sun 4 mile recovery

What a difference a day can make! Took my aching muscles out for a limber on a bright and clear day. The upper body was sore from all the bog climbin' and schleppin'. Ran to a field where I could see a cloudless Lug in the distance, flaunting her nakedness at me. Next year, ya hussy;)

Week Summary: 56 miles
Mon: 4 easy
Tue: 11 incl. 6x2min uphill
Wed: 9 @ MP (6:50)
Thurs: 11 @ 7:30
Sat: 17 miles hill race
Sun: 4 recovery

BeepBeep67

Solid week there - even if it was a few more miles than planned.

donothoponpop

BeepBeep67 wrote: »

Solid week there - even if it was a few more miles than planned.

Cheers, yeah, if I can keep things this consistent over the next few weeks i'll be in good shape.

Tue 2 miles w/u, 2x3 miles @HM pace, 2m w/d

The legs were still pretty stiff after Saturday's climbs, hamstrings tight enough to play guitar on. The two mile warm up was very slow, still trying to shake the residual stiffness out of the body. I started the first set of three with a passion, aiming for 6:30 pace, and was really hurting by halfway. Enough pain to make me want to stop at 2 miles, then cod myself that I'll stop at 2.5, then just run through the pain to hit 3. Probably went a little fast, splits were 6:25, 6:18, 6:21. Walked three minutes recovery, then started the next three, a little slower, 6:41, 6:41, 6:28. Slow two mile jog home, real happy to be finished.

Given that the legs were tired, this was a good session, probably the hardest in terms of sustained effort I've done yet. The mantra "Hard runs hard, easy runs easy" seems to be working so far.

ecoli

donothoponpop wrote: »

Cheers, yeah, if I can keep things this consistent over the next few weeks i'll be in good shape.

Tue 2 miles w/u, 2x3 miles @HM pace, 2m w/d

The legs were still pretty stiff after Saturday's climbs, hamstrings tight enough to play guitar on. The two mile warm up was very slow, still trying to shake the residual stiffness out of the body. I started the first set of three with a passion, aiming for 6:30 pace, and was really hurting by halfway. Enough pain to make me want to stop at 2 miles, then cod myself that I'll stop at 2.5, then just run through the pain to hit 3. Probably went a little fast, splits were 6:25, 6:18, 6:21. Walked three minutes recovery, then started the next three, a little slower, 6:41, 6:41, 6:28. Slow two mile jog home, real happy to be finished.

Given that the legs were tired, this was a good session, probably the hardest in terms of sustained effort I've done yet. The mantra "Hard runs hard, easy runs easy" seems to be working so far.

Excellent session fair play these sessions are the ones that will really bring you forward. Over the next few weeks you will prob notice your body will be a bit more tired as you are in the heavy training phase so its all about trying to keep the paces as close as possible but dont be suprised if the slow a small bit. at the end of the day if you can maintain these paces while tired you are in good shape come race day as you will be going into that race fresh from your taper.

Keep up the good work

donothoponpop

Wed 1st Sept 10 miles easy @8:32 av

Dropped the car in for a service in Tinahely, and ran back over most of leg8 Wicklow Way Relay. The boreen was as dry and hard as stone, fastest I've ever seen it. Great views from along the mountain, almost went wrong at the Tinahely-Shillelagh-Hacketstown junction (2 nav mistakes in a week:eek:) but got back on course, then back through Tomnafinnogue Woods and backroads.

Legs felt tired, glad it was an easy day, and even glader tomorrow is an easy one too!

donothoponpop

Thurs rest

Legs were hurting all day long, and I was pushed for time to get in the scheduled 8 miles easy. As the day ended, it was a toss-up between me going for my run, or my wife going for her walk. Guess who won?

Fri 2miles w/u, 10x 800m, 2 mile w/d

Felt much fresher this morning after a days rest, so I decided to push these a little. Ran up to a local flat GAA field and did laps- as I was pacing and measuring by the garmin, it may be a bit off, seemed a bit quick in the end.

Plan was to run 800 @ PMP+10 secs, 800 @ PMP-10secs, no recovery, for 5 miles. I belted into them and ended up going a fair bit faster. PMP should have averaged at 6:50 per mile, in the end my splits were 6:32, 6:25, 6:19, 6:24, 6:13. Felt good and strong at the end, happy to stop, but could have gone on for a few more miles at this pace.

Krusty_Clown

donothoponpop wrote: »

Thurs rest
Plan was to run 800 @ PMP+10 secs, 800 @ PMP-10secs, no recovery, for 5 miles. I belted into them and ended up going a fair bit faster. PMP should have averaged at 6:50 per mile, in the end my splits were 6:32, 6:25, 6:19, 6:24, 6:13. Felt good and strong at the end, happy to stop, but could have gone on for a few more miles at this pace.

That's great going. Great to see it all clicking into place. You forgot to mention how many miles you did on Thursday?

donothoponpop

Krusty_Clown wrote: »

That's great going. Great to see it all clicking into place.

Cheers, things seem to be progressing nicely. Still 8 weeks to go, so a lot of solid work to do yet, but for now I'm happy to see the times coming down. Your own meteoric rise is an inspiration on the hard runs, I'm starting to fully agree with your philosophy of training to a faster time- having said that, I have no intention of running any faster than 2:59:xx on the day!

Krusty_Clown wrote: »

You forgot to mention how many miles you did on Thursday?

donothoponpop wrote: »

Thurs rest
As the day ended, it was a toss-up between me going for my run, or my wife going for her walk. Guess who won?

Fri

Felt much fresher this morning after a days rest,

Hey! Are we counting partners training too? Didn't know we could do that, in that case:

Thurs 4 mile walk up to field, couple of loops while talking on phone, brush my hair, walk home, berate husband for not washing dishes, have epsom salt bath.

ecoli

donothoponpop wrote: »

Thurs rest

Legs were hurting all day long, and I was pushed for time to get in the scheduled 8 miles easy. As the day ended, it was a toss-up between me going for my run, or my wife going for her walk. Guess who won?

Fri 2miles w/u, 10x 800m, 2 mile w/d

Felt much fresher this morning after a days rest, so I decided to push these a little. Ran up to a local flat GAA field and did laps- as I was pacing and measuring by the garmin, it may be a bit off, seemed a bit quick in the end.

Plan was to run 800 @ PMP+10 secs, 800 @ PMP-10secs, no recovery, for 5 miles. I belted into them and ended up going a fair bit faster. PMP should have averaged at 6:50 per mile, in the end my splits were 6:32, 6:25, 6:19, 6:24, 6:13. Felt good and strong at the end, happy to stop, but could have gone on for a few more miles at this pace.

Great running here fair play 5 miles in the middle of a solid week in 31.53 with a constant pace changing is great. I am also happy to see you are listening to your body and taking rest days when you need it because at this stage of the training your body is most vulnerable so you really need to address stretching nutrition and sleep. Many people fail in there goals not because of training but because of injury and sickness in a training plan which sets them back if you can address this and keep your training consistent you will be flying and will hit the sub 3 mark for sure