Speedy Gonzales or Slowpoke Rodriguez?

T runner

Monday 7/1/13: ----
Tues: 21 k fartlek
wed: am 13.5k pm 12.5k
thurs:am 13.5k pm 12.5k
Friday am 18k

Not a bad week.
missed monday: feel asleep
New shower facilities at work mean i can comfortable run in and out now which will solve my mileage trouble.
12.5 k home.
Dublin masters on sunday.
Mileage should end up around the 140k mark which is right direction.

weekly total 101.5 yearly 199

T runner

Saturday: 10k inc 10 minutes hard (3:19 pace on grass downwind).

Sunday 14k (inc 6k Race Dublin masters 8th palce).

Monday: Rest

Tuesday AM: 13.5k recovery pace

Saturdays blowout was intended to force some leg turnover into the legs for Sundays race. The effort was a bit hard. Almost as tired as a shortish race after..and hanging on at end, but a little under race effort, just a little.

Arrived early with family. As wife and baba headed for playground i sussed out where course was.
At eastern side of St Annes park. Pleasantly surprised to see that a lot of the course 50% was on hard forest floor either side of tarmac paths.
Basically started on grass, First 100m not on actual lap then narrowed running on grass on the perimeter near all saints road. Then taking a sharp left before a tarmac path, this was the start of a long sextion on forestry floor making up 800m. The last bit of forestry trail followed a tarmac path down one side and U turned back up the other. Useful for seeing how youre doing but didnt rerally use it till last lap. There followed 200m of soft grass to lap end/finish line.

The 10 min fast on saturday had me feeling sprightly and on seeing the start i decided to go with the pace until teh first foresty bit. Id be better on this ground and could recover here if need be.
I saw Mick Traynor warming up before (obvious favourite), Davy Byrne from Tallaght ac as well as a few fast Raheny guys and we (rathfarnham) should have a few ourselves.

Off we went, a very fast start to amke sure that you werent bottled by the narrowing. I was in 5th or 6th, Simon Reede of raheny pushing out in front. Somewhere before the first forest bit the relaxed gallop of TRaynor moved into second on his own.
Around onto the forestry bit and i push into 3rd myself, feeling brave. I dont get a gap as Damian martin from raheny comes with me with the rest of the group. Back onto teh grass near the finish of lap 1 (of 4) and the strong lads push the pace now, me hanging on. I just about survive to the forestry sextion. I should have sat in here and saved a move for the forestry section on last lap..but i didnt. I bombed into third and got teh gap. 500m later i was in oxygen debt and the balliff was ta the door. The group sailed past. I lost more ground on the grassy bit. Lap 3 and im fighting ahrd to ut my losses. Have caught up to the back of the group but its broken now and most are ahead. I consolidate for this lap and in the forestry section of the last lap can muster enough to get a gap on those around me before the last 200m muddy sprint for the finish.
This was horrible! There was myself and 3 lads behind about a 5 second gap betweene ach person. Once one person tries to o for it, everyone does...so it was a 200meters all out on soft mucky ground. No palces were gained or lost. We had an inquest after to see who started teh poinless sprint but nobody owned up, the ald coming 4th of teh 4 being a suspect though.

Traynor opened a gap early for an easy win. Byrne pounced for second near the end. I finished 8th and was overtaken by a canny Rathfanham m40 to put me 3rd behind himself and Byrne.

That was it. Good racing and a good day out. The 10 mins hard on saturday was worth it, Kept me in the hunt at the start and gave me a kick at the end. Not sure for longer races though.

Was in bits on monday. I thought i had another cold/flu/infection (would have been no 6 of winter, compared with 0 last year).
OK today so put it down to a hard race and old age.

So two sessions last week: fartlek, race..as well as a mini session on saturday....and 30+ k of aerobic running on thursday, with an OK total volume. Improving at last.

This week may do a steady 90 min run on thursday with a session on saturday (tempo or 6 X 2k) with long hilly run on sunday.

Last weeks total: 125.5 km
This week 13.5 km
Yearly: 236.5 km

T runner

Tuesday pm: 12.5
Wednesday: am 13.5. Pm: 12.5k

To and from work. Chesty cough/Infection back with avengeance. Back on anti-bios tomorrow if no improvement. A medium long steady run planned for tommorrow maybe put on hold, if health doesnt improve.

This month is going to end one of these weeks apparently!

This week: 52 k
This year: 275k

T runner

Thursday 26 k 13.5 am 12.5k pm
Friday: same as above

WEekly: 104k
Yearly: 327

Sorry for short posts: Chest infection still at me. Will take anti-bios tomorrow.

Plan if not too sick is a long fartlek tommorrow: mixing tempo with easy running. Ill do a few hill sprints and strides too.

Sunday probably a local long and easy run.

T runner

Saturday: progression run 16k, ave 4 min km
Sunday: long resistance run 27.5 km. 4:30 pace

Saturdays run was one of canovas fundamental runs for building aerobic, resistance...as was sundays. Originally meant to be 80-90 mins at 90% MP. I settled for 15 k probression and Borgen. Roughly 5k @ 4:20, 5@4:00 abnd 5@3:40 (100% MP).

3:40 is ambitious for marathon pace but i got session roughly right. A hill over raheny and coastal run back was windassisted.

Sundays run was a resistance run at 80% MP. On tarmac, grass and beach. 4:30about right if a little fast





Decent week. Legs felt sluggish on saturday and this was the main limiting factor on saturday. A session of controlled reps is called for next to ensure aerobic fitness is the limiting factor during runs for improving aerobic fitness. Better start sprint hill reps soon, so leg strenght isnt too far behind fitness when the hill training starts. I will probably do most of the hill training on steeper ground. Strenght endurance training on flat ground would mostly suffice for shallower hills.
That said, canova recommends a 6-10k uphill tempo for aerobic power which i can use a few times in different phases as it obviously transfers nicely to spefic hil training (intended for marathon fundamental traning). Slope is 3-6%. done on threadmill i guess.
Have a car back so lets hope my runnibg commuting regime holds!
Weekly: 147.5
Yearly: 370.5

T runner

Mon: Easy 26k: to and from work
Tue: Lunch: 14k inc 8 x 400m (80s-71s)
PM 6k recovery

Tuesdays choice was a mistake. Seemed very slow initially. Avoiding some ice and forgetting to accelerate at the start.

After i accelerated i got in 1-2 faster ones although there wete a few finish lines on track and i stoppped a second short once or twice.

Tied up on 8th and legs were full of lacate after 200m of 9th so ended it there. No business doing a lactate tolerance sessions. 20 x 200 @5k, or 10k of 200m @ 5k, 200m easy would have been apt.
Distance to tracka little far to make it viable at lunch hour.

Going to start hill sprints today. 80-90 min at 4m pace tonight.

Choice of hill sprints (Canova):

Agile, high frequency runner: Sprints of 60/100m with a gradient of 15% about, where they push very hard, trying long steps, for developing strenght.

(At the end of every session they go for a run of 400/500m climbing, at their max. speed (only once). This type of training has the task of using soon your strenght in direction of strenght-endurance.

100m or over of sprint, but use a hill of about 8/10 % lasting 20/25 sec. i to improve their frequency, seeking more rapidity with a good reaction in their feet, (that are not very elastic.)

Short sprints of about 40m, with a gradient of more than 30% (ramps), only for improving strenght

Runners already very strong: try to develop STRENGHT-ENDURANCE, no strenght or rapidity, already at good level.

Slim runner with long strides. Use short sprints climbing (about 15% of gradient) twice a week, going with very high knees and high frequency.

Dev. strenght-endurance: At the end of every session go for a run of 400/500m climbing, at their max. speed (only once). This type of training has the task of using soon your strenght in direction of strenght-endurance.



For mountain running frequency is less important so ill be going for the strenght type (on steps) twice a week, and ill try out the the strenght endurance option when strong. (Killiney hill looks tailor amde for this combo.)

Ill be doing other hill training of course on and off road: Long easy/modetae /hard hill runs. Hill reps starting at 1 minute reps.
A specific session: running hard up around race pace and recovering down. Gradually Extending lenght of session, and increasing down speed (recovery).

Ill be doing some development of agility. Working on downhill speed and rough ground technique (not together until close to racing time).

Just the thoughts at present. Easier said than done ofcourse!

DogSlySmile

Good post.

T runner wrote: »

Mon:

Ill be doing some development of agility. Working on downhill speed and rough ground technique (not together until close to racing time).

Just the thoughts at present. Easier said than done ofcourse!

How will you be working on downhill speed? is it just a matter of finding a nice short downhill (like Killiney hill) and running with good form then repeat i.e., similar to hill reps but downhill?

Or will you find a longer gradual downhill of a few miles and try to maintain good form over the longer course? and repeat if necessary.

T runner

DogSlySmile wrote: »

Good post.



How will you be working on downhill speed? is it just a matter of finding a nice short downhill (like Killiney hill) and running with good form then repeat i.e., similar to hill reps but downhill?

Or will you find a longer gradual downhill of a few miles and try to maintain good form over the longer course? and repeat if necessary.

A mixture.
Any lunch time runs now will involve circuits but i can also do leg speed and drills for agility as well as the strenght stuff.

Nomally skill comes from long runs on mountains. But ill do some reps during uphill training in the coming month. Initially the reps will be on good ground eg killiney hill. The object is to take them in stride, completely relaxed.

The spefic uphill session i described is also downhill, as the downhills are not run easy and closer to race time the downhills will be close to race pace....but again always relaxes.
On big mountain races fatigue is an element in dowhilling. Technique goes out the window if quads are shot anf things get worse. So leg strenght is vital for downhill. I think thats what john lenihan said when he opined thst if he was fit for a god uohil, he was fit for a good downhill. You need technique and strenght to really downhill to full potential in the big races.
Thats why im going to be concentrating a lot on strenght and fitness to weight ratio....and on my downhill technique.
So will practice downhill on long runs, on early hill reps....sometimes as the dominsnt part of session, and on race spefic hill reps....and i will concentrate on descending smoothly no matter how tired i am...a lot of it is in the head.

DogSlySmile

Thanks for the info. I'm doing the Wicklow way ultra in march, I'm not too worried about the climbs but there is a long descent from about 15 miles to 21 miles that has me worried... I tend to get pains in my stomach on long hard downhills, I've started a routine of squats, planks etc that will hopefully help but I suppose more time downhilling is the best training.

T runner

DogSlySmile wrote: »

Thanks for the info. I'm doing the Wicklow way ultra in march, I'm not too worried about the climbs but there is a long descent from about 15 miles to 21 miles that has me worried... I tend to get pains in my stomach on long hard downhills, I've started a routine of squats, planks etc that will hopefully help but I suppose more time downhilling is the best training.

Yep, core strenght is also important as more strain is put on the stomachdownhilling. Thats ne desent fromdjoucetocrone wood"...? You should practice it before the race. The more fluid the descent the less strain onthestomach. Bit plemty odcore work is in order for youallright.

T runner

DogSlySmile wrote: »

Thanks for the info. I'm doing the Wicklow way ultra in march, I'm not too worried about the climbs but there is a long descent from about 15 miles to 21 miles that has me worried... I tend to get pains in my stomach on long hard downhills, I've started a routine of squats, planks etc that will hopefully help but I suppose more time downhilling is the best training.

A lydiard circuit that Uses downhills might suit you, now that ive had time to think. That descent (djouce) is a long fast run all the way to the bridge before knockree. A hill circuit on a hilly golf course would be good as surface is fast and smooth. You can extend the downhil section as strenght and technique improve.

T runner

Wednesday 23rd jan:

Decided to drive (knew a car would be trouble) over to killiney hill for hill sprints. Got delayed and it was 1:30 before i arrived not togged oit. Tired as i was i was easily persuaded to forgo in gavour of a scenic drive (cars fault) around killiney hill.

Back at office had a quick look at some canova stuff.on fundamental training...."steadfastness and a constant pressure on system most important factors.....vital phase" etc

10pm and i still hadnt ran...but in a sudden burst of feck it i headed out. Tidays Steadfastness and pressure were going to have to be combined into one 50 min run.




So 25 mins tempo....comfortably fast...except for last 5 mins which were not comfotable
but not hanging on either. Finished with 5 x hill sprints up a shallow slope with long forceful strides. Effort was all out. No garmin on tempo which mskes it easier to do the session right. Not as much concern with monitoring speeds for hill running too.

Its hard to miss the runs when trainng is already consitant although i made a good effort today.
(at mising my runs)
Going to do a clib session next tuesday. Will be 5-6 by 2k or similar. 2 hr+ easy introductory hill run in sligo sunday. Have to decide on saturdays session. Maybe a fartlek of some description or a long tempo.

Ill try and get 30k of aerobic runing in tommorrow on my commute. If that car doesnt tempt me again!

11k today.

Weekly 57k
Yearly 427.5k

T runner

Thursday 24 jan.

21k. Steady tempo.

Flat and breezy. About 4.02 pace. A good run to complete as it was a struggle to get a run in at all. Eventually got out at 8. The distance got to me a bit at the end although it was comfortable enough until then. Ill want to be able to do 30 k at that intensity as a base for the heavier long runs and sessions ahead. The pace should get down well under 4 as fitness improves.





Friday:

Lunch 7k easy inc. 8 by 8-10s uphill. Legs were heavy so concentrated on high knees and leg speed. Did some strides on the run back which worked well after the hill work.

PM: 10k easy

So thats my two hill sprint mini sessions done for the week. Tommorrow probably easy again. Long hill run on sunday. 2.5 hrs and intensity as easy as i can.

I think ive finally twigged why canova adds sessions without dropping the older ones. The reason must be that the new sessions cant be sustained without maintaining the old. In other words to build a new story on your house you must make sure the lower stories are maintained and strong.



That makes things simpler really. When i do the hill running specific work, it will be added to the existing work. So if im doing long fast runs on good surfaces, to support long fast runs on mountains, to support extensive hill inyervals and races. Then i need to keep all of these topped up.
Likewise if im doing fast tempos, short hill reps and 2k reps, to give me power and strenght endurance for hill intervals which can be extended. Then all of thses pieces need to be maintained. That makes things easier, im not changing the schedule completely with each phase: just adding to the previous phase. Thats why he can claim that the training evolves.

This rule and canovas belief that no session should be repeated mmake some of his schedules appear more complex than they actually are.

The key is knowing exactly what the key specific sessions are for the event in question. Then working out the key preceding sessions needed to support these sessions. And working out if there is any session in the general phase that needs to be a bit different......

A couple of phonrcalls may be in order to find out about the key specific sesions from people who have bought the teeshirt....

ecoli

T runner wrote: »

This rule and canovas belief that no session should be repeated mmake some of his schedules appear more complex than they actually are.

Huge fan of this simply because it gets you away from comparing like for like during your training and you just focus on overall all improvement. Too many people get into a habit of doing same session the whole time and having to improve on it. There comparison of sessions becomes nearly more important than how you feel during your sessions and as such we become enslaved to the watch even more than normal

ASIMON0V

I agree with this as well; it must surely cause diminishing adaptation returns in terms of stressing the system as well. The body should not know what is coming at it.

T runner

ecoli wrote: »

Huge fan of this simply because it gets you away from comparing like for like during your training and you just focus on overall all improvement. Too many people get into a habit of doing same session the whole time and having to improve on it. There comparison of sessions becomes nearly more important than how you feel during your sessions and as such we become enslaved to the watch even more than normal

+1

ASIMON0V wrote: »

I agree with this as well; it must surely cause diminishing adaptation returns in terms of stressing the system as well. The body should not know what is coming at it.

+1

I agree with that. Not only does the body get better at performing some sessions, but these sessions become the sole barometer of an athletes feedback which causes watch obsession and the session be run too hard to achieve "improvement".

If the body adapts to a system etc being stressed in a certain way then surely we should stress that stystem in a way that the body has not yet adapted to to gain the greater
adaption/supercompenation whatever.

This rule can be relaxed a little as the sessions become very specific. A very specific marathon session for Canova is the Specific marathon enduramce: eg 6 by 3k at MP, 5 by 4k, 4 by 5k etc all with 1 k fastish recovery between, But even some of tehse are varied by running the reps at
progressive paces etc. I suppose when the objective is more narrow and specific we want the body to get better at it, so the sessions dont vary as much.

T runner

Friday:

Lunch: 7k including 8 x 8s uphill sprint concentrating on leg speed and knee lift. Legs felt sluggish.

PM 10k recovery

Saturday PM

22k steady run 4:10 pace

Sunday.

Hill run knocknarea 12 k 600m climbing approx and 100 mins

Monday

5k rec 6k easy rec.


In Sligo for weekend. Ran the steady run in extremely wet conditions. A new on road cycle track betwen strandhill and sligo made it safer as well as a headtorch and reaonable street lighting. Route for sligonians went down first sea road,through finiskilin industrial est. And then ash lane, around the block and back same way. Great road surface throughout and tough undulations made it an excellent route for this run. Finisklin and the cycle lane on ash lane are as good for off track intervals as anywhere ive seen in dublin. With the mountain, the long beaches and trails it reallly is idylic training facilities.

Had a god run here. Decided to work on the hills on the way back and got
back only 20s slower than out. Happy with pace given conditions. Going to cocentrate a little more on the uphills now during easy runs. Anything to help with the strenght to weight ratio and leg strenght needs ti start being slowly added to the mix. I havent ran in conditions that wet since the glenmalure mountain race back in 2006: edit* (about to lie~) when i had to guide PosNeg off the mountain in mist and torrential rain only for him to blast off into the distance when the coast was clear!!!

I decided to run Sundays hill run at an easy effort. The climbs are steeped so i jogged where possibke even walking a little at one point.
Wore my new inov 8. Mudclaws great grip. Not as fast as the x-talons though.
Pelted with stinging hailstones during 2 showers. Left it at 100 mins and a good job. The last 300 metre descent into sttandhill had the legs with soreness yesterday and tiday. Not the severe kind, but an adequate
vacccinstion! Should be no kore soreness for the season hopefully.


Last week: 128k
This week: 11k
Yearly: 410.5k

T runner

Tuesday:

Fartlek 14k

5 X 7min wi 2.5 mins rest. Legs still sore, still have cold but went with this last night as i may race on saturday and wont ahve time today. Very tired after 4, managed 5 min of 5th before packing it in. First similar session in ages and it showed. I might join in on club night next tuesday which would be 6 X 2k.
Moderate 12.5k home tonight will be all for today.
A step back week. Not over tired but its good to back off a little early sometimes and external issues dictate that next week is freer for training for this week, so makes sense, i hope.

T runner

Wednesday: Just 12.5k easy

On way home a strong looking guy (Obviously did weights but not a body builder) flew past. He wasnt Irish probably Australian. He was doing a pace run, about 3:50 pace id reckon. What struck me was that his pace was coming from his strenght. i. e that his weight training was giving him power. He was well built although light enough, very strong but an all rounder id say, not just a runner.

I have been considering the benefits of weight training for running and in particular for hill running. These next two months are going to be heavy. They are the make or break months. I need to come out of it fitter than ever before with a power to weight ratio like never before. Then ill just need to extend that power for my events. In 3 weeks ill start doing hard hill reps (harder than race pace) to build power as well as hard tempos, 10 X 1k, XC races etc. In 7 weeks ill extend them out.
The Resistance stuff im doing: long runs, fast steady runs, long pregression runs will help me with the endurance to extend those reps. And those reps will help me do my climbs and descents harder during long runs. Short hard runs get longer, long runs get faster. And both support each other.

How much power i gain will be one of the early limiters of how fast i go up those hills come race day. Anything to help with taht is desireable.
Ill post some stuff here from Hill running fora for perusal.

I think about running a bit so im going to put any fleeting thoughts down here before they evapourate, be they insightful or horse manure:

Todays thought: Benefit of Canovas general phase and Lydiards Marathon conditioning training to energy systems for Hill running.

Canova states that developing fat burning efficiency is not enough for teh marathon. Runners need to practice burning fuel (close to the correct mixture of Glyco and Fat) for the intensity of the marathon. He calls this the "lipid range" and it is within 10% (generally slower) of MP.

Canovas general phase and Lydiards Marathon conditioning training runs at a variety of paces. The faster paces in particular should teach the body to burn the fuel mix efficiently at many intensities, which is almost specific training of the energy systems for the energy demands of hill running.
So varying aerobic paces, varying structure (continous, progression, fartlek, different sesion every time ) is specially god for hill running.

(Edit) 2nd thought:
John Lenihan said to treat the top of the mountain as if its the end of the race. That means that the legs will be heavy with lactic come the top.
He said he never forced the start of the descent, just waited for his legs to return. He occasionally fell behind initially but not for long. I take it he practiced this transition in training probably during his hard hilly fartlek sessions.
Possible session: Uphill reps. Up a mountain. Keep climbing. make last especially hard even if it is an endurance based session. Turn and cruise down the hill learning to flush the legs clear while descending.

ahem lactate buffering

More soon.

T runner

Thursay 31st January. January nearly over at last.

17k steady: Road beach. Windy. Out and back again.
3:57 pace.
Out 3:48, back 4:07

Out to Dollymount beach with a strong tailwind. Comfortable clip. Realised the extent of the wind when i turned. Pushed hard to come back, almost like running uphill. Happy enough but legs were tiring at the end.
Half planned to do postponed BHAA race on saturday so may do club tempo of 36 mins instead. Will be controlled.

I have a good base now to really put in 2 big months. Id really love to get all aspects right (aerobic condition, strenght, nutrition etc) to see how fit i can get.

Technically i guess should still be doing some doubles even in this step back week to maintain things. Hopefully next week wont be too big a shock.

A possible hill running specific session i heard about: uphill on threadmill, steep gradient (15%) if available.
15 min 1 min slow 1 min fast 1 min slow etc Fast is fast enough to produce lacate in the legs, slow is as fast as possible while still being able to flush out the lactate. Improves lactate buffering/re-use at race relevant pace (slower pace). Also teaches lactate tolerance....and pain tolerance..ouch! Might be one for transitioning to more heavy specific hill sessions.

This week 54.5k
Yearly: 554

Krusty_Clown

T runner wrote: »

uphill on threadmill, steep gradient (15%) if available

JD has some very steep uphill treadmill sessions. In fact he recommended raising the treadmill up using books or something, if it doesn't go high enough (of course it would help if you weren't in a public gym). I can certainly see the advantages in terms of getting a very tough cardio workout, without the stress on the legs (slower speed, and no corresponding downhill impact). Additionally, you can run a little faster than you would up a natural slope, as you don't have to pick out your foot positioning. Not sure if I'd like to try it though. Have you seen the Jack Daniels treadmill sessions?

T runner

Krusty_Clown wrote: »

JD has some very steep uphill treadmill sessions. In fact he recommended raising the treadmill up using books or something, if it doesn't go high enough (of course it would help if you weren't in a public gym). I can certainly see the advantages in terms of getting a very tough cardio workout, without the stress on the legs (slower speed, and no corresponding downhill impact). Additionally, you can run a little faster than you would up a natural slope, as you don't have to pick out your foot positioning. Not sure if I'd like to try it though. Have you seen the Jack Daniels treadmill sessions?

I may have read them if they are in the book? But cant remember them. If theyre in the book Ill have a look again tonight.

Have a threadmill at home, up to 10% incline. I might look at propping it up if needs be.

I may use a variety of hill sessions so the more the merrier. The variety worked quite well for me when i was building up fitness last year.

Is there any hill sessions in your marathon program?

Krusty_Clown

T runner wrote: »

I may have read them if they are in the book? But cant remember them. If theyre in the book Ill have a look again tonight.

Have a threadmill at home, up to 10% incline. I might look at propping it up if needs be.

I may use a variety of hill sessions so the more the merrier. The variety worked quite well for me when i was building up fitness last year.

Is there any hill sessions in your marathon program?

Yeah, they're in the book. There's a range covering threshold runs, intervals etc. Nope, no hill sessions in the plan I'm following (Plan A). I wouldn't mind incorporating some, on the lower mileage weeks, but timing is the hard part.

T runner

Krusty_Clown wrote: »

Yeah, they're in the book. There's a range covering threshold runs, intervals etc. Nope, no hill sessions in the plan I'm following (Plan A). I wouldn't mind incorporating some, on the lower mileage weeks, but timing is the hard part.

Cant find it at the minute...its around somewhere so will check later again.
I might do that hill alternations session on a shallower gradient soon.
Something like 3mins fast 3 mins moderate X 10 continous on a 6% incline.
This is like a Canova (alternations) and Hadley (wave) session. On a tangent, I dont think its suitable staple session for the marathon for non elites. I had considered doing it for my next marathon but have revised that. Apart from bringing AT closer to LT the session is supposed to get the body to re-use lactate at marathon race pace. I think non-elites race pace is too far away from the AnT (very little lactate produced) for significant enough gains to be made by doing the session more than once. Doing it once might be a nice stepping stone, towards the marathon reps with moderate paced kilometer recoveries. (Ive unfinished business with the marathon, judging ny tehse musings!). I think those alternations, waves sessions are best suited to HM, and 10k for non-elites, ( or hill in my case).
One of Canovas session i will use is the 6-10k (ill use duration equivalent to start....18-30 mins) uphill @ 3-6%.
The sessions that helped me most for my marathon were the medium long and long continous paced hard runs. They are a super base for the long run marathon paced work, and for any long sessions. Between hill running and other messing i did not capitalise on these last year, and in the end they were probable the most specific training i did for that marathon. (Bar one Canova style long run with MP segments which was built on the base of a long run of 35k @ 4 min pace a few weeks before).

T runner

Friday 1/2/13
10.5 k recovery including 2 X hard uphill

Felt a slight feeling on upper ham after 2 psot run hill sprints, so left it at that on a cold night. No issues since.

Saturday 2/2/13

20k including 2 by 13.5 min tempo roughly.

Plan was run easy to Dollymount strand (wooden bridge) tempo up beach and back. Too hard up the beach and was hanging on at end. Stopped for 3 mins and ran back comfortable hard in a similar time. Should have done a few strides and warmed up properly. I was right to break it up, effort was harder than LT and that wasnt the purpose of the session.

Sunday

Rest.

Life got in the way, downgraded run from hill run, to long road run, to late long road run, to late short road run, to forget it. Had a relaxing evening instead and feel better for it this morning. Will be worth it if i get a good week in this week.

Week Total: 85k
Year total: 584.5

T runner

Monday 4/2/13

Lunch 10.5 k inc 7 X uphill sprint + 1 X 200m uphill
PM 13.5 k easy

Started hill sprints on a hill leading to Killiney Park to save time. Had 5 done by teh time i reached the steps. Legs jellied after 2 more. I tried a more controlled run up the steps to the small building above teh cliffs for Strenght endurcance as Canova suggests after that mini-session.
Legs jellied early, two steps at a time back to one step. Struggled all the way even when moving slowly for last flight of steps. Good. This means huge gains to be made here.



Day total: 24k
Week Total: 24k
Year total: 608.5

T runner

Tuesday 7/2/13

Lunch: 6k inc 8 X 100m strides plus core
PM: 13k inc 5 X 2k rec 2.30 rest

Wednesday:

Lunch 6k rec plus Core
PM 10k easy

First club interval session in a long time on tuesday. Happy with pace for 1st 2, was able to stay with good runners one training for a 2:32 marathon.
Bazman landed on the scene and the pace was upped a little. Stayed the pace but reps 4-5 were done at marathon effort, good job as the pace went more off the scale after. Have lost or misplaced garmin and watch has no batteries, but i think first 3 must have been around or under 6:50.

Good session. Should have the specific endurance to last the 5 next week.
Half day and meeting a club mate for 21k progression this afternoon.
Doing IMRA race on saturday as my once a month race. Cant do remaining two IMRA Winter league races or Garda BHAA so its the only oppurtunity to get one in.

Week Total: 59k
Year Total: 643.5k

T runner

Thursday

Lunch 21.1 k 83 mins. 3:56 pace

PM 6k recovery

Half day and met up with a clubmate for a half marathon training run. 2 laps, first averaging 4 mins, second 3:53 pace. Tough run in rain and strong wind. Plenty of hills so a tough workout. We were evenly matched so a good workout for both runners. At least one clubmate who ran it in 81 and faster last week comfortably will be running the race on saturday. That means ive no chance to win the race which takes some pressure off. Will i make the rathfarnham team if we win i wonder? I like the look of the race. A slow initial climb and then 3 tough steep climbs and technical descents ibefore fireroad undulations and a fast descent.

Im not fit enough yet alas to attack this race from the start. Its going to take 50+ hard minutes to complete. Waiting for the steep climbs will be my tactic.
Ill be walking them if i dont methinks.

Legs felt the tiredness this evening. An easy recovery run has helped, body still a little tired so very easy day running tommorow, although ill run twice again.

28.5k today

T runner

Friday 8/2/2013

6k recovery

Saturday 9/2/2013

AM Hill Race. Annacurra (11k) 14k
Report will follow

PM 6k recovery

T runner

Annacurra race report. 11k 480m 4th place
This months race was annAcurra. Thought i had a chance here depending on who showed up. Clubmate and irish champ brian furey was in attendance although on way back to fitness. Strongest lookimg runner was des kennedy, and had a focused steely look in his eye. There were a few new kids on the block too. Course was as follows: gradual climb for about 180 m in height gain, followed by 3 steepish climbs and descents. A massive pool on a trail you can run around or plow through, then 3-4k of fast trail and fireroad. 480 m of ascent and descent. My plan was simple, steady till the steep bits and take it from there. I half fancied myself against anyone on the field on the down. The up was an unknown.
Off we went, flat for 200m then left turn up. I took the lead and climbed steady to slow. My mini plan was that some rightly or wrongly might view me as an experienced hill runner and accept the cautious pace. My real reason was that a fast start might blow me out of contention. The further i could get up the hill
runnng steadily and not behind, the closer id be to the leader st the summit, the better my chsnces of catching them on my descent.
Des moved to the lead and put the pressure on. I groaned nwardly. He was Pursued by paddy oleary one of the aforementioned new kids. It was a little umcomfortable and i found myself slipping down the field. No worries i

thought, these lads are goimg to hard, keep it steady your time will come later. Fast forward 5 mins on the fireroad and the two lads are clear, im on my own in 4th about 15 secs back behind dave power climbing well in 3rd. I realise des is strong and not coming back, paddy although running bravely, i think, is working very hard and will have trouble when it gets steep, and so it
proved. First steep climb and dave passes paddy. Im just concentrating on keeping my form good as i realise im losing time and need to miimise this. I get pass paddy after some resistance and i need to take dave quickly on the first descent. I descend quickly and do get into 2nd half way down. Im forcing it and havent managed to recover. Next climb and i look eagerly for des. I cant tell if ive made ground or not which is not a result, it is very bad news. Dave passes half way up and pushes on strongly. My climbing endurance is being fond out now as my speed wanes a little. Im still optimistic though, and i reach dave again at the bottom of the second descent. He pulls away climbimg again and i see des has opened again after the last climb. Big descent coming up i tell myself, dont give up, stick in there. Past the true summit, and kurt godel is marshalling and later puts the gap betwen first and second at 30. That surprised me, in himdsight, but i must have been 10-15 secs further back. I thought des' lead was larger. Down we went im close to dave, we turn right flattish section with lake annacurra to be negotiated at the end. I see des way ahead, maybe 200m and hes around the lake and i see him run around and right. I judge that hes definately going to win barring an act of god. I might close 30s if he eases off but its probably over.
Dave arrives at the lake and runs on the bank, i know theres a route through the woods but i need to take risks now and the risk i take is that straight through the the water is quicker and will gain me time on my rivals. I pass dave initially then it gets deep, really deep. Can hardly walk. I see dave head

for the exit and i follow in relief. The water wasnt that cold and its woken me up and given me a new wind. Dave is climbing back up a hill, no path between trees. I see a good trail in the oposite direction yet the pull to follow is very strong, so follow i do. A minute or two later dave mentions that there hasnt been a marker in ages, he suspects the worse. We see runers running in the opposite direction towards the lake. Balderdash. Back we go, more messing on my part finding a gap to get out onto the right trail. I guess were in 8th or 9th now. Ah well. Totally recovered so going to try and get some good descending in. First bit of downhill before the fireroad proper is technical enough. A guy is descending fast behind and catching. I decide to not let him pass ans speed up. He speeds up, until were both hurtling down. Im happy enough with this situation as im not redlining and im now flying, i up it again and get away and here his steps receding. A long gradual up and i can see 5 runners strewn out ahead. Brian furey ahead of paddy oleary...must be 2nd and 3rd as paddy would have been clear in 4th at the summit and theres a clear gap ahead of them. I pass adrian and keith and i hear footsteps closing behind. Dave! Wel im f..ked if hes going to pass me on every hill today. I push hard and the top arrives just in time. Really eatimg up the ground now and accclerate to pass barry cronin. I get away and see that 2nd and third ate still in range. Lovely!
We turn left and im feeling no pain, not any..not even that end of race hangimg on fatigue. Means im fit enough, legs are strong enough, my climbimg is just not up to scratch. Anyway, only about 15s behind paddy when he turns left. Hes about 3-4 behind Brian. Hes turnimg off the fireroad and onto the trail. Im hoping he wont have a look, but...he does and hurries down the trail. Ive had a quick look at this in my warm up and i know that thetes a k left. Its straight enough down a few turns aroind trees. If i take it with full commitment i can poyentially close the gap in my mudclaws and atleast worry the Two lads if not nick a place or two. Dont look at them just coverthe ground fast they wil appear sooner or later. Further down im coming to one ofthose around the tree turns, i leave it too lateto slow and slide straight ahead and rattle the ribs. Sore enough and i just jog in, keeping a weary eye d barry closing fast, who is holding off a last ditch assault by adrian.
My proximity to 2nd and 3rd may have had some consequences. Paddys fast descent meant he caught brian and after a great battle took 2nd.
A very, very enjoyable race, going off course msy have made it more enjoyable. Dess winning time suggests he would have comfortably held his margin, with more gun powder available if it was needed, and it was never going to be needed on saturday.

Happy enough. Fitness is better, but i do need to up the trainng and get some hills in, even road hills. A few meduim long and long hard runs are needed too to get the base for what will be shortly enough, race specific sessions. I think the turbo miht need to be used. I hsve a long way to go to get whete i need to be climbing wise.
I have a road loop around killiney hill i use...5k. 4-5 steady to hard laps this thursdsy, Probably in progression. An uphill threadmill tempo on saturday possibly 6k @ 6 deg.

Krusty_Clown

Well done T. How much time did you lose while following the incorrect path?

Kurt Godel

Good honest report there T. Can't believe you risked Lough Annacurra and then went wrong! I'd have put the gap between 2nd and 3rd at the summit as about 15 secs all right (maybe 30-40 between 1st and 2nd; both counted estimates). It was a great race to watch- everyone who came up that hill to the top was panting audibly, except Des, he ran off the top with aplomb.

T runner

Kurt Godel wrote: »

Good honest report there T. Can't believe you risked Lough Annacurra and then went wrong! I'd have put the gap between 2nd and 3rd at the summit as about 15 secs all right (maybe 30-40 between 1st and 2nd; both counted estimates). It was a great race to watch- everyone who came up that hill to the top was panting audibly, except Des, he ran off the top with aplomb.

I got that sense too that des was running within himself. Its a luxury too with such a gap that you can even out the effort of the run, a bit easier on the climbs and accelerate on the flats etc. The panters needed to be on dess shoulder to apply a little pressure and doubt!
Do you remember the gap back to brian/paddy? I could estimate how much time we lost of brian who paces very well.
I actualy saw theright path but still turned lemming. Cant explain it. I felt very foolish in that forest!

Krusty_Clown wrote: »

Well done T. How much time did you lose while following the incorrect path?

It felt like about 2 mins but time goes slowly when youre lost so it mayhave been less. Ill see what kurt comes back with re brians ascent.

Kurt Godel

T runner wrote: »

Do you remember the gap back to brian/paddy? I could estimate how much time we lost of brian who paces very well.

I'm estimating here, about 20 seconds gap (+/- 5 secs) between yourself and Brian/Paddy who were running together.

T runner

Krusty_Clown wrote: »

Well done T. How much time did you lose while following the incorrect path?

Kurt Godel wrote: »

I'm estimating here, about 20 seconds gap (+/- 5 secs) between yourself and Brian/Paddy who were running together.

Got the GPS track from David and it was 2:10-20 walkabout. Im happier with that. My gut was that if i descended very well i might sneak within a minute, didnt quite get there (with the time adjustment) but i feel a little better now.

I was going to send you some data..rate of descent etc of different runners for a bit of calculus on your part Kurt, till i remembered the GPS. Have to find my Garmin!

Plenty of photos on John Shiels site HERE

T runner

Sunday: 10/2/2013

Lunchtime: 18k easy run, out the coast and over the head to Howth. Legs sore but eased up after a while (until teh downhill into Howth).

PM: 10k recovery.

Legs still sore so have postponed Mondays lunchtime run.

A good week. 143k, 13 runs inc 3 sessions. The 2ks on tuesday were tough, ill take them slighly easier next time and get them all in even paced. Thursdays 21k progression also went well. Nothing special but a hardish run that will add to fitness. The race on saturday was mostly an even effort and when i recover from the leg soreness my legs will bounce back stronger.

This week probably a long progression run (25k) to start to work on strenght. May do mini hill session on wednesday. Legs wont be ready for a session tomorrow, ribs still sore after saturdays fall. Saturday either uphill threadmill tempo or club tempo.

hf4z6sqo7vjngi

What sort of effort level are you putting in on the uphill treadmill sessions at 6% gradient, slow and steady or a mix of intensities? Main focus to build strength?

Slogger Jogger

Epic report T. Did you get a chance to take in your surroundings? John's pictures are ace. Did you jog around the trail afterwards by way of warmdown? Great to have you down in our little part of the world.

nerraw1111

T runner wrote: »

I think the turbo miht need to be used. I hsve a long way to go to get whete i need to be climbing wise.
I have a road loop around killiney hill i use...5k. 4-5 steady to hard laps this thursdsy, Probably in progression. An uphill threadmill tempo on saturday possibly 6k @ 6 deg.

Great report.

What sort of turbo session do you do to improve your climbing?

T runner

Sullivan Enough Kindergarten wrote: »

What sort of effort level are you putting in on the uphill treadmill sessions at 6% gradient, slow and steady or a mix of intensities? Main focus to build strength?

The session will be LT. These are supposed to have great results for flat running too (3-6%). Gradient may be determined by my strenght if limits the ffort level. I want to get stronger but also improve my LT. So 6k @ 6% LT effort.

I dont have access to convenient hills. I want to run twice a week on hills, thats every 2nd session. Threadmill will help for now. For example Instead of 5 X 2k on flat i might do 5 X 7 mins @ 5%. I might do 10 X 90s up to build power instead of 10 by 400m. Ill alternate sessions, and thsi works fine as im still building firness. I will do more uphill tempos as the climbing endurance is specific. Ill also use turbo and cycling for general strenght now.

THis training will give me fitness and strenght to do the likes of winter league or Leinster league races. In 6 weeks ill get more specific for the big mountain races and that means outdoors.

nerraw1111 wrote: »

Great report.

What sort of turbo session do you do to improve your climbing?

Initially, ill do short bursts out of the saddle to work on power without over overdoing it. Technique wise ill try to mimic runing up hill as much as possible. That means flexing the calves more. I might then develop to 3 X 10mins out of the saddle. Plan to do a few long cycles also. Billy Burns, a well known English mountain runner based in Switzerland used to do 2 hours uphill on the turbo. (directly replacing a 2 hr uphill run on a mountain). Might try it for 90 minutes.

Slogger Jogger wrote: »

Epic report T. Did you get a chance to take in your surroundings? John's pictures are ace. Did you jog around the trail afterwards by way of warmdown? Great to have you down in our little part of the world.

Thanks SJ, it was lovely down there and ye have done a wonderful job on the trail. Didnt get to take in much of the surroundings, but ill try and get a training run in their in the next few months.

T runner

Monday: 11/2/2013

PM Cycle 21k

Legs (and ribs) very sore from race on Sunday so gave lunchtime run a skip.
Evening and I Dusted off the bike and did an easy pedal out to Sutton and back on the cycle track.

Legs miraculously recovered today, ribs still sore but slighly better.

I might try 2 steady runs today. One at lunch and one to burn off the pancakes later.

Cant do Trooperstown or Maulin Hill races(i didnt plan to but i would if i could now!).
Next race is the Wicklow mountins half marathon. Also thinking of Hellfire Duathlon.

The Hellfire duathlon is Something different and ill need to do the hill /turbo/cycle work to prepare for it so its a good stimulus for teh training i need to be doing.

Slogger Jogger

Give me a shout and I'll run with you any time if you coincide it with one of your recovery runs

The Debra run will suit you. Familiarise yourself with the map and have a clear idea of the route in your head. I found it well marked the twice I ran it but last year the 2 leaders went off course and lost their podium places as a result. Its a lovely route and great event.

T runner

Slogger Jogger wrote: »

Give me a shout and I'll run with you any time if you coincide it with one of your recovery runs

The Debra run will suit you. Familiarise yourself with the map and have a clear idea of the route in your head. I found it well marked the twice I ran it but last year the 2 leaders went off course and lost their podium places as a result. Its a lovely route and great event.

I will do indeed for sure! Normally meticulous enough with race planning, as well as knowing the route. ill normally google earth it, so i can gauge what junctions are like..what trail looks like before and after a junction etc.

Didn't quite have the planning head on before the last one, and paid for it. I did know the overall route direction and that it was veering right on a substantial trail, and in my gut i knew we were heading wrong. Normally id have corrected the mistake instantly. I think the lure of the lemming is very strong especially if you've been off the hills running or walking for a good period. Knowing the route intimately is a huge advantage for pacing as well as not going wrong. It also helps you to visualise the race in advance, which means you can race better and adapt better during a race as you know whats ahead (have "seen" it already). I think your almost guaranteeing youll run a decent race by spending an hour or two musing over a route and sussing it out.

Anyway Wicklow mountains half looks straightforward so no need to bother looking at that.:pac:

Well have a run around the trail and the race route....and both of us through Lake Annacurra!

T runner

Tuesday 12/2/2013

Lunch: 10k including 2k hard uphill.

Wednesday 13/2/2013

26k easy-steady-hard 600m ascent/descent

Tuesday's plan was a steady lunch run and a steady evening run. Work meant i had to shorten the lunch run so i went for an easy run but putting effort into the climb (2k from Killiney Roundabout to Obelisk). Breathing hard at the end, but a nice spot to take a breather.

Pancakes and evening run were foiled by an electrical cut to the area.

Felt very fresh on Tuesday and decided to move my planned thursday run forward. Loop last night was 4.75k anti-clockwise on roads around (outside) Killiney and Dalkey park with 120m total climbing. Jogged from Bullock harbour, and did 5 laps continous, and jogged back to Bullock at session end. First lap easy, and then a test of pacing to make every lap harder but be able to manage the last. The start of the laps includes a 2k climb from Dalkey to Killiney (95m ascent), then down around the sea side of the hill with a couple of undulations before the lap ends. Just about managed it. I felt good climbing the 4th lap, large fast strides at maximum steady state possibly, bit of lactic near top only. Last lap was hard, a struggle to hold effort at the end. Used downhill to recover and took the last 2 undulations hard to maximise climbing benefit on the tired legs.
This is the type of hard aerobic session that got me very fit last year. I always feel that ive pushed my fitness on after it. That will be the trend now. Hard aerobic session, day or two recovery, hard aerobic session again. I just have to alternate them and keep an eye on how many are on hills.

THis week: 36k This Year 752k

T runner

Thursday 14/2/2013

Lunch 4k easy recovery jog.

PM 13.5k easy

Friday 15/2/2013

AM 12.5 easy

Not much to report. Doing a session home tonight, probably a tempo run. Wedding on saturday and a family commitment on Sunday means next substantial run will be Sunday afternoon or evening, ideally a hill run in Howth taking in a lot of climb. Next weekend will be similarly tricky as Im away and chances to run will be limited.

This week 66k This Year 782k

T runner

Posted these on the main Forum also.

PROGRAM FOR STRENGHT ENDURANCE

Some useful exercises and sessions in there.

DANIELS THREADMILL CALCULATOR

Foe the uphill tempo session in the above link (or any threadmill session) to correlate a speed and incline to a flat speed and pace (input: threadmill speed and incline).

T runner

Friday PM

18k inc 10.3 k tempo

Started effort at walkway between sandycove and dunlaoghaire. Checked mapmyrun and it was 9k to the end of the walkway at sandymount strand. As i ran i decided that id run till i felt the strain and hold it for the correct lenght of time. Of any run Surely a tempo run can we gauged like this? No garmin or watch so running by feel with a minute break at the railway crossing i was able to push it on a bit longer to the end of irishtown park. Nothing spectacular but a good run and hopefully fitness notched up a little. My first uphill threadmill tempo next week wil be 20 mins and hard. I can push that time out after and try and hold the pace. Time to get the legs strong and body light!

T runner

Saturday 16/2/2013

Rest day

Sunday 17/2/2013

Hill Reps: 18k (800m total ascent) including hill reps X 6 (650m ascent)

Knew it would be difficult to get a run in this weekend and so it proved.
Glad to get to Howth yesterday afternoon. Started near Tower at Sutton South and headed along cliff path as far as Bailey lighthouse. The rep was from the beach to the summit carpark. Initially had to share the higher busier part of the reps with tourists but found a more direct line up after the steps for most of the reps. Climb was about 130m, inc steps for first 60m of it.
Good for a bit of allrounding i guess. The steps are tricky coming down so had to walk a lot of this in the dusk so there was a little too much recovery.
Effort was as controlled as possible but only one foot per step if possible. The rest of the climb would be steady to the summit. I had to take a couple of steps on the larger steps and itw as a godo rep in that the shallower upper part to teh carpark worked on endurance with tired legs. Rep 5 was steps only as it was getting dark, rep 6 was back to a full rep with 5 and 6 run harder with one foort per step strictly applied.

I have definately cracked or badly bruised ribs from my fall in the last k of Annacurra so i could only manage a painful jog downhill on road back to car.

Not great value aerobically for my 2hrs 10 minutes out but glad to get something in.

Those steps are better for short hill reps. Maybe 2 sets of 5. The last one of each set could be run up to the summit for climbing endurance. Will find a better hill for the longer reps.

Painkillers for ribs now as Dr Google has advised. Will do club session tomorrow. 6 X 1 is down, but Ill do 10 X 1 as am not racing the XC this weekend. Might do a session thursday (if the ribs can take the shaking) involving, a long fast run on a triangle from Taylors pub to 3 rock to Kilmashogue. Good fast climbing there and it can be run steady-hard too all the way.

Ill be able to divert for a run on the Mournes saturday morning before rejoining family in Belfast saturday afternoon.
That will be a recce of Slieve Donard. The Slieve Donard race is a free route from Newcastle town start to summit and back. Essentially the route follows the Glen river for a couple of k before a choice has to be made at the "icehouse" building. Left and directly up on open mountain via the Black Stairs (steep, maybe mucky, may involve some walking), or the longer option, continuing a long the glen river valley on a good path, emerging in teh Col between Commedagh and Donard and follwing the Mourne wall to Donard summit. The descent is straight down, a reverese of climb no 1.
My recce will go up the steep way and down. Ill turn at the icehouse and climb the mountain again from gelen valley.
They say guys and girls who can run all the way up the glen go that way. Those that cant naturally talk the direct line. All the fastest times have been set on teh direct route though. I guess direct is faster if the ground is dry. If its soft, the glen comes into the equation but only if it can be run. Either way both need to be recced.

Edit: This week: 101k Yearly 817k

T runner

Monday 18/2/2013

Lunch: 10k 140m height gain

To Killiney Obelisk and back.

PM: 10k flat to Wooden bridge and back. Both runs easy-steady as feeling strong.

Ill try and make sure easy days are minimum 20k in 2 runs now. A long way to summer season so need to keep the mileage high.

T runner

Tuesday 19/2/2013
Lunch: 5k inc exercises for running technique (from the link a few posts back)

So estimated 40m along a soccer pitch about 2k from work.
Exercises were:
1: Alternate leg hops 40m: essentially bounds at 45 degrees across the body. So a left footed bound pushed 45 deg forward and right etc.
2: Very high knees 40m: as stated but the "very" part made height more important than speed. More strenght needed which suits me and my plans.
3: Butt Kicks: 30m No explanation needed.
4: Bounding 30m: Concentrating on long bound with long hang time.
5: Skipping 30m Did high skips for strenght emphasis.

Did these 5 exercises continously. Did 3 sets about 1 min between sets

Edit: just read progression is to lenghten the reps up till 200m with good recovery. I guess ill take recovery when needed. Will add 20m a week.

Finished with 3-4 strides in preparation for my club session tonight.

Grand wee lunchtime option. 5k and all done and dusted in half an hour.


Tommorrow i may try the strenght circuit:

Squat jumps X 10; Jumping Jacks X 20; one leg high kness hops X10
4 sets

progression is to 8 sets of: Squat jumps X 20; Jumping Jacks X 40; one leg high kness hops X15

The one legged high knee hops should be of special interest to one legged men preparing for ass kicking competitions.