Berlin Marathon

T runner

23rd-30 May

Sun 22k easy.

Mon 10k brisk

Tue 5k very easy

Wed hilly 13k brisk

Thurs 5k easy

Friday no running

Saturday 14k easy

2h 50 mins easy hillrun. Plenty of uphill walking here over heather. Last minute cramming for Corran Tuathail.

T runner

OK. Have had difficulty getting out running since the Paris marathon. The mental side of recovery was very slow. Solution should have been to run easy till I felt better.

Anyway back running more regularly now. Going to work on my strenght and speed before getting into full blown marathon training. Have a longer build up to this than Paris (just under 17 weeks now) so hope to take full advantage.

Diet, strenght, flexibilty and weight, neglected in my last buidup, will be addressed this time.

Weight 10st 13 lbs now. Ideal racing weight will be around 10 st.

In Paris I managed a straight 33k at 3.49 km pace. Had a very slow start and faded at the end. Keeping that pace up would have got me 2.42 on the day. I lacked some strenght for the end, so I think a target of sub 2.37 may be realistic for Berlin if I get my stamina and strenght right. If I have to settle for a target of sub 2.40 closer to race time so be it. This would give me an average of sub 6 min miles which makes it an attractive target.

After my strenght and speed phase. (4 weeks) Ill setlle into the marathon training. This will involve sessions with the club (eg 7 by 2k), (53min pace runs) mixed with LSRs, LFRs (within a minute of Race Pace) MFRs.
A couple of weeks might be:

Tue 7 by 2k
Thursday 15 mile MLR (within 1 min of race pace)
Sunday LFR (within 1 min of race pace for most of it)

Tues

8 by 2k
Sat 53 min pace run
Sun LSR 2h40

Thats roughly the plan.

May start to monitor HR readings also.

The main intermediary target is the Warriors run in Sligo.

Sub 57 mins is the target here.

Todays session will be 7k recovery pace inc 8 by 100 metres.

Distance so far this year 1850 Kilometers Approx.

T runner

Mon 31st May.

5.3 k inc 6 by 100 metres strides. Felt good.

T runner

Tuesday: 2-06-2010

Lunch: Core and weights in gym (monday too)

Weights

Intervals:

3 by 600 with 1 min
3 by 400 with 1 min
3 by 300 with 1 min
3 by 200 with 1 min

2 min between each.

Struggled but completed the session.

Little warmup and no warm down

5.5k

Wednesday: 3-06-2010

IMRA-Scarr

Died and made the worst of it!

Still, you have to take your punishment to get fit.

11k


Total for year 1872

Krusty_Clown

Looks like the intervals may have made life hard for you on Wednesday. What pace do you run them at? Do they get faster as the length of the interval drops?

Is it a good session? Ta!

T runner

Krusty_Clown wrote: »

Looks like the intervals may have made life hard for you on Wednesday. What pace do you run them at? Do they get faster as the length of the interval drops?

Is it a good session? Ta!

Hi Krusty. Supposed to get faster I guess as the distance reduces. Didnt happen though. Its a session for the track I guess. I have done very little running since Paris and am using sessions/races to help get my runners on and get running.

I will be using these sessions to get my speed up before marathon training proper.

Wasnt fit enough to judge how good it was, if you know what i mean. Probably had more of the characteristics of a long interval session for me.

Wednesday was affected a bit but not too much to be honest. I actually felt OK at the start .... was in top 12 or so after a k. Dont have any climbing endurance or much endurance of any description so dying was on the cards. I am actually shockingly unfit for hill races. I died on the way up. Tried to run hard down and died again!

seanynova

T runner wrote: »

OK. Have had difficulty getting out running since the Paris marathon. The mental side of recovery was very slow. Solution should have been to run easy till I felt better.

Hey T Runer,

If you were not running much since Paris, how much fitness, lactate threshold etc do you think you have lost since then?

Im going to be launching into another marathon training programme soon but prob no running in the 3weeks before the start of the schedule. Am a little concerned about dropping lactate threshold and general fitness since the previous marathon which will be 5weeks previous(to the start of the next programme)

T runner

seanynova wrote: »

Hey T Runer,

If you were not running much since Paris, how much fitness, lactate threshold etc do you think you have lost since then?

Im going to be launching into another marathon training programme soon but prob no running in the 3weeks before the start of the schedule. Am a little concerned about dropping lactate threshold and general fitness since the previous marathon which will be 5weeks previous(to the start of the next programme)

Hi Seany,

I started from very little running 13 weeks before teh Paris marathon. A lot of my training was based on high mileage for teh 1000 mile challenge.

I probably only got into my schedule properly 7-8 weeks before.

The high mileage approach did work though and id recommens it. Even if the miles are slow get out and do them. That will improve your leg strenght a s well as your endurance. Run everyday if you can, even if its a 20 minute jog.


You may have to bite the bullet and shorten the schedule though or atleast modify the earlier part to make it easier. The proportion of aerobic stuff needs to be large anyway particularly at the start.
Trying to get your sessions from a standing start may mean you dont get an aerobic base.

The caveat here is that ive only done one marathon and may not have a clue what im on about!


I am very worried about my fitness but i am keen again so hopfully things will fall into place. Hoping to start a 12 week schedule in 4 weeks with a considerable head start on my equivalent fitness for Paris.

Let me know how its going.

Do you have a log here?

T runner

Thursday 3-6-10

Lunch: Easy Swim 450m

Evening: 10k easy inc 6 by 100 metres strides

seanynova

T runner wrote: »

Hi Seany,
Do you have a log here?

no log yet, ill start one in july, have a look out for it, the amsterdam marathon is the goal race...

cheers for the info, ill get in a few weeks aerobic before starting the hard stuff...

T runner

seanynova wrote: »

no log yet, ill start one in july, have a look out for it, the amsterdam marathon is the goal race...

cheers for the info, ill get in a few weeks aerobic before starting the hard stuff...

Yep, I did strides: 6-8 by 100 metres at 3/4 speed after every 2nd or 3rd aerobic run to keep the leg speed up at the start.

This will increase your average speed and make the transition to the harder stuff a bit easier.

Will look out for your blog. You have plenty of time.

heffsarmy

Good luck T runner with your goals, sub 2.37 is well within you. I think in your last marathon program you done plenty of miles, but just lacked some fast MP or tempo pace miles at the end of your long runs, these will be the difference between sub 2.40 or sub 2.37. I will be watching with interest.

T runner

Friday 4-6-2010

10k 45 mins brisk. Splash in the sea 100m.

Saturday: Rest

Sunday 6-6-2010

14k 2h 20 approx

Carrauntoohil mountain race. Climbed well until Caher. Got tired and eased back after the summit. After a couple of half twists on my ankles i slowed to a slow jog and a bit of sight seeing. Should get a good training benefit.

Total for week 56k

T runner

Monday 7-6-2010

Rest

Tuesday 7-6-2010

17.5 k easy inc 9 by 100 strides.

Happy with this run. Ran at a comfortable pace and was relaxed at all times including strides.

T runner

Wednesday 9-6-2010

8k easy on hills. Curtlestown to Crone and back.

Nice run. There was two campsites I passed beside the Glencree river and both had left big plastic sacs of cans and garbage. Animals had picked at them: there was rubbish everywhere.
Disgraceful. They obviously thought the bin man would collect them once they left the garbage in sacs.

T runner

Thursday 10-6-2010

10k easy and circuits with club.

Friday Rest 10-6-2010

Sat 11-6-2010

Wiclow way Relay: leg 2

31k (inc race)

Our runner got injured in the first leg and worked hard to get in at all. Starting from last position in Leg 2 though!

Decided to run within myself during the road and descent to Glencree. Just wanted to concentrate on keeping the cadence good. Went well, but the descent to the Dragle was not as good as heat and some tiredness were setting in. jumped into the dargle to cool down and drink my fill. Ran well enough for the rest. Finished in about 75, which is over a minute a kilometer slower than the record (as a guide) but i was happy.

Quick change into dry gear, bite to eat and drink and ran easily back the route to my car stopping at every river. 105 mins back giving total of 31k.

T runner

Sun 12-6-2010


AM walk in Crone with GF. Jogged back 4k.


Lap of Bull Island 11k. Easy run. Wanted to run first half on trail so had to splash through a very wet interior to get close to where i wanted. Used a trail beside 1st golf course which wasnt great. Got soaked but didnt mind. returned along beach and did about 9 by 100m strides. The strides got all of the descending pain out of my quads from WWR on saturday exept the very top of the quads. Maybe try them on a slight uphill next time.

11k total.

Total for week 82.5k

Total for year 1988.5k

T runner

Mon 12-6-2010

7k recovery pace.

Legs still a little tired but not sore.

T runner

Tue 13-6-2010

14k easy. 59 mins

Cycled to work ran home. First time in this training cycle so a milestone of sorts. Beautiful evening, ran along Sanymount Strand for a while. Feeling pretty good. Will probably do Powerscourt mainly Uphill tommorrow. Not fit enough for an all out effort in this race yet. Will try to build slowly and see what happens. Handy that most of the route was on my leg of the WWR from the weekend.

tisnotover

Hiya,

I must have missed your last log there for Paris, had a quick read there of it earlier, wow, some going, sub 2:45 for your first marathon (and I thought I was doing v.well going for my first! :rolleyes: )

Best of luck with the training, will be watching this log as it unfolds, see how the faster guys do it

T runner

Wednesday:

10 min on turbo bike for cycle to work week.

PM Powerscourt Race.

Plan was same as many others: pace it and try and come through later in the climb. Started at the front steadyly. Bazman headed off followed by a large herd. I didnt mind letting them go it was a long way to the top. Noticed a very relaxed looking Gerry Lawlor earlier. Gerry is a classy racer and always paces races excellently. I left him but wondered if i might see him again before i reached the top of Djouce.

I saw Zoran start hard enough, and gohard too. I was slowly working through the field when it flattened out near the ride i was about 15th. I passed a couple more lads then gohard who i assumed was suffering from a too fast start. There was a group of 4-5 led by Zoran not too distant and i thought if i could get into these Id be in the top 10. Pushed a bit to pass one more chap in red beofre we had to leap that big rock that blocked the track. Wanted a clear path ahead to close gap to the group.
Onto the open mountain and descended like a bloody giraffe, braking unnecessarily.
Red top went flying by. Started the climb back up but couldnt muster much more than a slow jog. When i hillran before, steep climbs were my strenght, now doing more road running they are a weakness. I heard steps behind and was surprised to see a rejuvinated Gohard climbing well past me. My legs were too heavy and leaden to respond so i planned to catch him on the flatter climb to the shoulder of Djouce. A quick look behind saw a flash of yellow not too far back (slogger) and someone in white followed by loads of runners. The flatter part didnt supply any relief just a continuing plod on heavyb legs. To make matters worse Gohard was looking back like an owl and measuring and maintaining the gap!
Ill get him on the steep bit i thought without much conviction. A noise behind and the relaxed stride of Gerry Lawlor eased past. He quickly closed the gap on gohard. When GH heard the footfalls approach he upped it again desperately trying to keep ahead of Gerry. When Gerry drew level Gohard recognised him with surprise, let him go about his business and resumed his owl like monitoring of my progress. I would have laughed if I wasnt crying!
Meanwhile I was in danger of being passed by Slogger's competitive group behind but mercifully the summit arrived just in time. Not a bad run at all for slogger a man who had given his all to help Boards on the cruel leg 5!

16k

GoHardOrGoHome

T runner wrote: »

...and resumed his owl like monitoring of my progress...

Love it! I know people say don't look behind you in a race but staying ahead of you was the only motivation I had left!

Gerry was incredibly smooth as he passed me.

T runner

GoHardOrGoHome wrote: »

Love it! I know people say don't look behind you in a race but staying ahead of you was the only motivation I had left!

Gerry was incredibly smooth as he passed me.

No, you were right. I would have preferred to have been the one looking down the hill!

Yeah, I cant believe how much time Gerry made on me on that climb. A full minute I think. He does a lot of cycling whcih helpd for that route Im sure. Same for Aaron in 4th.

T runner

Thurs 17-6-2010

Circuits with club. 6 laps and then 10 by 150 metres (100 relaxed accelarating last 50, jog back). Felt good, lovely evening for it.

4k approx.

Thurs 18-6-2010

AM 14k easy run into work.

T runner

Friday 18-6-2010

Easy run to work 14k.

Cycle home 14k

Saturday 19-6-2010

AM 3k easy around glencree inc a few hills.

PM 10k fartlek inc 8 by 200-300m

T runner

Sunday 19-6-2010

Fraughen Rock Glen

11k

Was intending a 2 hour hill run but decided to combine with race.

Arrived quite late and didnt do warm up. Decided to start slow and try and run as much as i could.
Didnt expect the whole field to leave me at the start and felt very unfit indeed!
Started catching a few runners on the fireroad. Its a spectacular route on such a fine day taking in 3 valleys. You follow a river out of the glen beside a waterfall. route starts zig-zagging here. I would normally try to run as far as possible for training reasons but do a run walk here. Out of this glen, and a meadowy looking open area in front. I see a runner right and higher, Alan ayling I think. Ground should be firmer up there. I also spot another runner who has cut across the meadow straight ahead. I think the runner is Dermot Murphy (it wasnt) who I know had done a Recce of teh course on Thursday.
Straight ahead it is. and pretty soon Im finding it hard to even jog in the meadow. Doooh! The 4 or 5 runners just behind me follow me in.

Anyway it costs a couple of minutes and a deal of extra effort before we join up with the people who took the right hand side route. We climb up a ramp and steeply out of this area down the far side and a wall leading up to lug is in view.

Now its a slog, all 4's to get up here. Its exactly like Knockdu this section.
Up and onto the billiard table that is the plateau at the top of Lug. I push it up to the summit and on the return. Descending reasonably and making ground. I turn right into the second valley too quickly and get stuck in steep crags. Get back to teh top of the waterfall just as a group of 3 runners arrive. For the second time i lead a group of runners into a pile of sh--te this time in the form of an area strewn with branches on the ground. Make it back to the fireroad and let the lads go.

Im building up for a marathon and this is base training. Im trying but its base training. Catch one or two of them who have missed the last turn for teh finish. Decide against bringing the run up to two hours as the heat and effort has taken its toll.

Total for year 2064.5k

This week 76k

Slogger Jogger

Nice report. I was suffering from the heat myself I think yesterday despite being well hydrated and wearing a cap. Struggled to keep it going once I hit the fireroad even though it was mostly downhill. Reasonably happy with performance apart from that though. What a day. What a route. A bit of a monster but a super challenge.

T runner

Monday 21-6-2010

AM easy run 19k

PM Cycle 32k. Ballybough over Howth and back. Lovely evening for it.

Have to start marathon training soon.
Should probably do club training tommorrow but tempted by a final hill race on Wednesday. Will probably do the Dunshaughlin 10k as a timetrial on saturday as a marker for the start of marathon training.

Am in better shape than 13 weeks before Paris thats for sure.
Weight is finally starting to shift (slowly).

T runner

Tuesday 22-6-2010

10k recovery



Work to Killiney Obelisk and back. Proper recovery run. Felt weak before it felt strong after.

The IMRA race doesnt suit tommorrow unfortunately. I need to do a speed session to get more benefit out of the 10k on saturday. I want to do an even race with a good cadence. This will mean I start my 12 week program for Berlin next week with strenght from the few hill races and some leg speed.
This will be a good head start on the same position before Paris.

I will run Lug the following week to finish the Irish Champs. This will keep my hill running in tune for warriors run.

T runner

Wednesday 23-6-2010

13k easy.

Intended to do a few 400's in irishtown on the way home. Turns out the graded meet was on. My legs were just too leaden and tired to do a race. Watched the 200's and then ran home and watched the football.

dermCu

Wow T - that sounds like a hell of a base phase. Strength certainly shouldn't be an issue for you over the next 12 weeks. Will be interesting to see how you transition to the faster stuff on the road and how much of a difference you notice from the hills. Good stuff.

T runner

Thanks DermCU

Im at about 80k a week with hill runs. P and D starts at about 90k on the flat so I should fit into it straight away.

Im expecting a quick improvement once the real training starts.

10k on saturday Im looking for an even run. Hope as far under 36 as I can.

Edit: My monday run should read 6.5 k easy not 19k easy.

T runner

Thursday 25-6-2010

Am easy run to work 14k

PM cycle to Bushy park. Circuits-6 laps-cycle home. Feeling stronger at the circuits. Will do them on monday's also.

Feeling stiffness in legs most mrnings so will work on flexibility too.

T runner

Friday 25-6-2010

6.5k easy inc 6 by 100m strides. Felt strong enough here. I tend to run with good form the day after circuits.

Saturday 26-6-2010

16k inc Dunboyne 10k

Sunday 28-6-2010

Rest day. Dad was up, to watch his county Meath whoop Dublin in Croker. I thought I was watching my county whoop Galway before on the TV but disgustingly Galway and their evil genius P Joyce somehow escaped.

Glad of the rest.

T runner

Dunboyne AC 10k

Warmed up very well for this. Wanted to start slow and work into it as I knew Id no stamina to keep 10k race pace up for 10k.

Started steadish and found myself level with teh two leasing Females (both from Raheny). I figured them to be 35ish so decided to stay there.

We passed the 1k mark in 3.03. Maybe there was a mistake. I felt fine and through the first 3k the pace felt like 10k pace. Although this was too fast for me according to my pre-race plan. I started moving up the field and by 4k I was well up the field but feeling the pace. It was backwards after this. I passed 5k in 17.30 probably losing 10 seconds in the preceding k. The group with the leading female caught me and i latched on for a while. Stopping for water I lost the group. Found it very tough after this. Had to pour water on my head every water station (there were loads mercifully). Kept going losing a good few places and finishing in 36.48.

Had a good chat with Krusty who finished close enough behind. He had a very good run, more so considering he had to do it in trail shoes.

A tough run. Didnt stick to my prerace plan so wont get the full training benefit but happy its over and in the bag.

Marathon training now!!!

T runner

Monday 28-6-2010

12k easy around the coast road and Killiney hill. Started a few circuits in a playing fiels but ran out of time. Too late to finish them now. I wasnt looking forward to the run but being outside in the brightness smelling the groeth reminded me not to take the long evenings for granted. I spent many a tough winter night training for Paris wishing it was summer.

T runner

OK have a schedule from the club for this week.

Monday 60 Minutes easy
Tuesday 24 minutes pace run at steady 85 % effort after warm up.
Wednesday 60 minutes easy
Thursday Circuit Training
10 minutes easy 10 minutes a little faster 10 minutes easy
Friday Jog 35 minutes or rest day
Saturday 6 X 2K with 2 mins rec. try to aim at your target racepace.
Sunday 1Hour 45 Minutes easy


It looks like roughly a Daniels type schedule


Plan to incorporate medium long runs/long runs at a pace a minute per mile slower than PMP with last 5 miles at 30 secs slower than PMP.

If I do a long run like this in a week Ill drop the saturday session.

So a week might be

Tues session
Thursday ML continuous fast run 15 miles

Saturday L continuous fast run 18 miles

OR

Tues session
Thursday ML continuous fast run 15 miles

Saturday session
Sunday LSR

If this is too hard Ill modify. Will take things at an appropriate pace to allow me to adapt. Shoule be on track in two weeks. If its too hard Ill take another faster one out.

Any thoughts on this?

Krusty_Clown

Looks tough. No better man! Any plans to incorporate longer PMP runs? I'm starting week 1 today (P&D), and I have 15 miles with 8 miles @PMP on Sunday. This grows to something like 18 miles with 12@PMP later in the schedule.

Might be worth doing one of these occasionally as an alternative to 2K intervals at PMP, so you don't have the recovery element in between. Wont' be much recovery time in Berlin!

aero2k

Krusty_Clown wrote: »

Wont' be much recovery time in Berlin!

...says the man who runs DCM to recover from Berlin, and Enniscorthy Half to recover from a 10k the night before.:D

I like to think of a marathon as a 10k and a 20 mile recovery run - but the recovery comes first!

T runner

Krusty_Clown wrote: »

Looks tough. No better man! Any plans to incorporate longer PMP runs? I'm starting week 1 today (P&D), and I have 15 miles with 8 miles @PMP on Sunday. This grows to something like 18 miles with 12@PMP later in the schedule.

Might be worth doing one of these occasionally as an alternative to 2K intervals at PMP, so you don't have the recovery element in between. Wont' be much recovery time in Berlin!

Yep will definately fit those in. Ill Replace the Long run on sundays roughly whenever P and D suggest a PMP run. The "roughly" there gets me out of it this sunday!

You were saying on saturday that you did more than P and D s schedule of 20+ runs for Barcelona? Might take a leaf out of that book aswell. I lacked 1-2 long runs for Paris I felt.

Krusty_Clown

Yeah, but remember I was loosely following the 55mpw program (with some added mileage thrown in). This program only had 2 x 20 milers. So instead I did 1 x 20, 1 x 21, and 1 x 22. I ran these starting slow, and picking up the pace every 4 or 5 miles, until the last few miles which I ran at PMP, like this 22 miler. worked out really well for me in Barcelona. I'm handy enough on the endurance front, so I was happy enough to accelerate the increase in mileage over the 12 weeks. Hopefully it'll work for me again!

T runner

Krusty_Clown wrote: »

Yeah, but remember I was loosely following the 55mpw program (with some added mileage thrown in). This program only had 2 x 20 milers. So instead I did 1 x 20, 1 x 21, and 1 x 22. I ran these starting slow, and picking up the pace every 4 or 5 miles, until the last few miles which I ran at PMP, like this 22 miler. worked out really well for me in Barcelona. I'm handy enough on the endurance front, so I was happy enough to accelerate the increase in mileage over the 12 weeks. Hopefully it'll work for me again!

i did a 20,22,23 before but all crammed within 3-5 weeks of race day. The 20 and 22 were meant to be like your run but i shot the bolt early and had to finish them easy. The 23 was LSR. Thinking of doing longer runs earlier in the program this time.

T runner

Tuesday 29-6-2010

Lunch: some corework in the gym

Plan: 24 minutes at 85% MHR on grass and tarmac

Did it arseways ave 92%!

Kept the pace though. 3.30 ave and 6.8k in the 24m.

An encouraging improvement on saturday but more like 8-9k race pace than whatever pace 85% MHR corresponds to.

15k total

T runner

Wednesday 30-6-2010

Cycled to work and ran home.

14k, Ran steady enough. Some speed in the legs from tesday night and the weekend gave the run a bit more pep than intended.

Thursday 30-6-2010

8k inc 10 min fastish

Jog then Circuits. 6 laps. Feeling a lot stronger now. These take a long time roughly 75 minutes. After 4 weeks I should be able to maintain this with shorter sessions, Ill need to do a medium long run on thursdays.

Weight coming down nicely. Off meat now for a week (not fish). Though had a small packet of cooked chicken breast this evening. Day dreamed about eating chicken a couple of times today so took that as a sign that an emergency dose of protein was in order. Will suss out a suitablew replacement. Drinking buckets of water, a great way to lose weight.

Did 25 mins after with 10 fastish (3.40 pace) as per schedule.

Heading to Sligo for the weekend to watch Galway get beat back home or else Ill join the mass harai karai in Markiewitz Park.

MoonDancer

T runner wrote: »

Day dreamed about eating chicken a couple of times today so took that as a sign that an emergency dose of protein was in order. Will suss out a suitablew replacement.

Hi T runner, you're flying it!
Just read this & thought I'd tell you about Quorn vegetarian mince. High in protein & low in fat. Don't know if you've ever heard of it, it's in the freezer section in tesco.
Anyhoo Good luck with the log.:D

Peckham

Given that you're looking at Daniels-type sessions, have you considered some of his long runs with tempo thrown in (instead of PMP)?

For example, one of the 20-milers I'm planning on doing is as follows (7 weeks out from race day):
- 2 miles easy
- 2 x 10 minutes tempo with 2 min recovery between
- 10 miles easy
- 15 minutes tempo
- 2 miles easy

I have 8 long runs (16+ miles) in the plans for Berlin. Three of the types described above, plus two long runs with 10-15 miles PMP. The other four long runs are all easy pace.

stmochtas

T runner wrote: »

Heading to Sligo for the weekend to watch Galway get beat back home or else Ill join the mass harai karai in Markiewitz Park.

I was down at the Mayo match last month so hopefully a similar performance from the visitors will occur.

Your training is going well now. On the bike at the moment myself while I get my shin right. Any warriors recces happening

T runner

Peckham wrote: »

Given that you're looking at Daniels-type sessions, have you considered some of his long runs with tempo thrown in (instead of PMP)?

For example, one of the 20-milers I'm planning on doing is as follows (7 weeks out from race day):
- 2 miles easy
- 2 x 10 minutes tempo with 2 min recovery between
- 10 miles easy
- 15 minutes tempo
- 2 miles easy

I have 8 long runs (16+ miles) in the plans for Berlin. Three of the types described above, plus two long runs with 10-15 miles PMP. The other four long runs are all easy pace.

I may do. Im mixing these sessions with some P and D type long/medium long runs. The advantage of the runs above is that they will be done with a large group with the club. If I have to do some sessions on my own I intend to vary. Will probably take a few from Daniels.
I seem to react better off a high volume of easy running so if needs be I will drop sessions to maintain the volume.

Is this your first marathon off Daniels?

stmochtas wrote: »

I was down at the Mayo match last month so hopefully a similar performance from the visitors will occur.

Your training is going well now. On the bike at the moment myself while I get my shin right. Any warriors recces happening

Will have a recce soon I hope!

T runner

Saturday 3-7-2010

WU. 6 by 7.5 mins at race pace. Jogging 2 mins between.. WD

Continuos run all the way for aerobic benefit and specifity.

Did Warriors run road section. Hilly, windy and wettish. Decided on the time/fartlek approach becuase course is so hilly.

Average 7.5min pace 4.01 (6.23), ave heatrate 188. 87% max approx.

Ave HR for rests and warms: 158. pace. 5.03.

Not bad session. It was challenging but first of this type Ive done in a long time.

Distance 17.5k

Edit: Up Sligo!

Sunday 4/7/10


Hill Run: Knocknarea

Up the front from Strandhill.

Then tried an old (very old) warriors run climb through Rathcarrick forest. Unfortunately Coillte did a job on a beautiful path through the forest destroyong 100 metres of it and cutting the second part off to people and animals. I had trouble getting over the 100 metres of destruction and got torn to shreds by brambles in the second unused section. What a pity 30 minutes work could have kept this section open for people to enjoy.

Anyway got through and summitted again. Now i planned to try the current warriors run climb. I spotted a climb that I was looking for from old family photos of 30 years ago. There are pictures of us in a boulder strewn field. I spotted it on the way around and found the way in. It leads to the same steep climb further up the hill but the syeep climbing starts a lot earlier. Had to stop for a few breathers but am a lot happier with my strenght now.

Ran down the front and back to my Dads house.

15k, 1h50.

T runner

Monday 5/7/10

Very tired so a rest day. Last one of these for a few weeks I hope.

Tuesday 6/7/10

12.3 k easy. Two loops around Killiney Hill from Bullock Harbour. Nice and easy. Still tired from weekend.

I hope this schedule doesnt stop me doing big mileage. I know that that definately works. Will give it another week. If I cant progress towards the mileage I want Ill drop one of the sessions.

T runner

Wednesday 7/7/10

Sugarbowl Race. 11k total roughly .

Thursday 8/7/10

AM Easyish recoveryish run 12.5k. Planned to do 20k but up too late. Running along Sandymount strand was lovely. forced myself to push my hips forward---to run upright. Thats the way I plan to run the marathon so I want all these extra miles to get the right muscles strong. I will have to do everything correctly thoroughly to get the time I want.....that reminds me I havent stretched in 2 weeks......


Circuits later. Will do 10k before and after. Time to be upping the mileage.