Keep Improving

PDCAT

Saturday 05/07/14

4.00 - 37.29 - (9.22) - Recovery

On babysitting duties, so didn't get out to run this until Saturday evening. Took it nice and handy.

Sunday 06/07/14

12.00 - 1.47.30 - (8.57) - LSR

Out for this run at 6.30am as was driving up to Croke Park early for the Kilkenny V Dubs match.
Ran first 6 miles at 9.22 pace. Last 6 miles at 8.34 pace. Went ok, except was feeling the heat for the last few miles.
Right foot still a little sore but was able to keep the pace with no real problems.

PDCAT

Wednesday 09/07/14

Lactate Threshold

10.00 - 1.22.55

Wasn't looking forward to this run. I wasn't sure that i'd be able to hit required paces.
Due to some hills on the route, i changed the plan around slightly, still making sure i got my 5 miles at LT pace.

Plan was 4.5 mile @GA, 5 mile @LT, .5 mile @GA.

4.5M = 9.21 - As i had'nt run since Sunday, legs & right foot were not too bad.

5M = 7.16 - Went very well. First two miles slightly downhill, this went ok. Third mile uphill, hung on and then last 2 miles more or less flat.

.5M = 9.02 - Ran too fast.

Overall, happy with how the run went. This morning, legs a little tight and right foot a little sore. Plan for 4 mile recovery tonight.

PDCAT

Thursday 10/07/14

4.00 - 37.33 - (9.23) - Recovery

On the road for this one last night. Calves fairly sore, but got through it. Heavy enough weekend of running planned for next three days, so hoping they'll hold up.

PDCAT

Friday 11/07/14

11.00 - 1.42.21 - (9.18) - General Aerobic

Didn't get out to run this until after work Friday evening. Not usually one for running on Friday's but had missed Tuesday's run and all planned run's were pushed back by a day. Legs heavy/tired but after a few miles, it went ok.

Saturday 12/07/14

7.00 - 1.05.02 - (9.17) - General Aerobic with Strides

Early start, around the hurling pitch at 6.30am.
On babysitting duties all day Saturday and this was the only time that would suit. Legs were in bad shape after recent mileage. Ran approx 6 half strides in the last mile which brought the average pace back down to a more respectable level.

Sunday 13/07/14

18.00 - 2.41.51 - (8.59) - LSR

Another early enough start on the roads. First 9 miles ran at 9.23 pace. Then last 9 miles at 8.36 pace.
Very happy with this run. Legs felt ok all things considered.

PDCAT

Tuesday 15/07/14

7.00 - 1.05.28 - (9.21) - Recovery with Strides

Again around the hurling pitch this morning. Legs a little stiff/sore to start off with, but got better as the run progressed. Ran 6 half strides towards the end of this run, helped bring the average pace down slightly.

PDCAT

Wednesday 16/07/14

12.00 - 1.51.36 - (9.18) - General Aerobic

Think this was my longest midweek run ever. Home from work last night at 3am so the body clock was a bit messed up this morning for this one. Struggled a little for the first half of this run, couldnt really get the pace up. Ran first half around 9.30 pace. Decided to push a little on the second half - average pace 9.06 for these 6 miles. Glad that this one's out of the way.
Running this many miles midweek really cuts the time i have to do other stuff....

PDCAT

Friday 18/07/14

5.00 - 46.54 - (9.23) - Recovery

Switched around run's today as i'm not sure if i'm running a 10k race tomorrow. Depends on, if i have enough time to drive to/from the run. Up the walls at home at the moment. Will see tomorrow. Ran this around the hurling pitch. Legs a little better, hopefully they'll be ok for the weekend.

PDCAT

Saturday 19/07/14

Carbury 10k

This was a disaster for me in more ways than one. Decided to do this at the last minute. i drove the 75 minute drive up from North Kilkenny, sacrificing some badly needed time with my little one's to run this.
I had targeted sub 43 minutes. A couple of month's ago i had ran 41.03 for 6 miles so sub 43 should have been possible.

Their was about a 1 mile jog to the starting line and i noticed the heat immediately. My top was stuck to me and i was sweating just warming up.
First KM was 4.19, hit the mile mark at 6.53 but i was struggling to hit these times that should have been easy. Second KM was 4.15. At this stage i was on for sub 43.00 but was starting to fade, and fade badly i did.

End of mile 2 i was a 7.02 average pace. I also noticed at this time that my garmin distance was not matching the distance marked on the road.
I was of the belief that it was an inaccurate course. At 5k, my garmin said 3.60 miles. I was suddenly seeing lots of runners in front of me that were running a bit slower than me. I couldn't understand how these people could be in front.
Over the last 5k, i passed about 20 people and nobody passed me. My pace dropped signifcantly. At the finish line my garmin read 6.73 miles, my time was 51.11. At 6.21 miles, i was at 47.09, which was still too slow.

So a disaster. There was a 5k & 10k running together. All i can think of is i took a wrong turn which added .5 miles onto my distance. That's why i spent the second half of the race passing lots of slower runners.

Nevertheless, i was nowhere near the pace i was looking for. The heat killed me as per usual. Also my legs don't feel fresh, probably due to being in the middle of marathon training. Have to put this behind me and move on. Drove home in bad form, wasted about 5 hours which i could have been put to better use at home.

Sunday 20/07/14

20.13 - 3.05.06 - (9.11) - LSR

Didn't get out till 11am due to being on babysitting duties whilst the wife done her 16 miler. Hot and humid conditions didnt suit me but managed to struggle on, even though the legs were alittle tired from the day before.

PDCAT

Tuesday 23/07/14

6.00 - 56.18 - (9.23) - Recovery

Savage evening, out at 7pm but still very hot. Lucky it was a slow run that i'd planned.

PDCAT

Thursday 24/07/14

14.00 - 2.10.24 - (9.18) - Medium Long Run

Had pushed this from Wednesday due to the extreme heat. Didn't feel like it was much better yesterday evening, but went out and hoped for the best. Had left the caveat that if it got too tough in the heat, just to cut back on the distance.
Needn't have worried. Heat wasn't a factor, legs felt great and really enjoyed this run. Longest i've ever ran on a work day, dont' really have the time to be putting in 2 hour run's on a weekday, but had to be done.

PDCAT

Friday 25/07/14

6.00 - 56.25 - (9.24) - Recovery

Legs fairly stiff/sore from the 14 miler the day before. Decided to take Saturday's 6 miler off as was planning on running 10 mile race on Sunday.

Sunday 27/07/14

Ballynonty 10 Mile

Had never heard of this race before, but wanted to run a 10 miler in the build up to Berlin. I didn't realise that this little village was only 30 minutes from my house.
Excellent race - only 10 euro to enter and great spread of food afterwards. Very fair course -= relatively flat.
My PB from last year was 1.13.05 in the Frank Duffy run.
Wasn't sure what to aim for if i raced this. Plan said i was to run 16 miles with 10MP.

Due to the relatively warm morning (19 degrees), i hadn't decided whether to race it or just run at MP. Only 86 runners and fairly good quality field in it. I started at the back and was looking to see how i felt in the first mile.

Hit the first mile marker at 7.24 and was feeling ok. Next mile was downhill and my average pace improved to 7.15. After 3 miles my average pace was 7.10. I was passing a few people in these miles. i was still feeling ok at this point, heat wasn't really affecting me but felt i was running close to my limit. I wondered how long i could keep it up.
Their was a nice cool breeze in my face for the first 5 miles. At around 4 miles a group of 4 of us came together, positions were changing all the time.

From this point onwards, my average pace started slipping. At mile 5 it was 7.17, over the last few miles it slipped gradually down to 7.24. I was throwing water over my head over the last 5 miles as i could feel the heat. The cool breeze was at my back and wasn't much of a help. I stuck at it as best i could. Knew a PB wasn't going to happen. Crossed the line in 1.14.01 - 53 seconds slower than the PB.

Overall, i'm happy enough, i feel the heat affected me in the second half of the race. I think on a normal day, i might have ran a PB, but i'll never know. It's a great race, highly recommended and was if nothing else a good session.

PDCAT

Tuesday 29/07/14

8.00 - 1.14.20 - (9.17) - General Aerobic

Usual route, working late last night so legs a little tired this morning but not too bad. Temp's still relatively high today, even though it was very cloudy and dark.
Bit of a step back week in the plan this week. Tomorrow 5 mile recovery.

PDCAT

Wednesday 30/07/14

5.00 - 46.47 - (9.21) - Recovery

Around GAA Pitch - low motivation, got it out of the way. Find the recovery run's around GAA Pitch particularly boring but i'm trying to take some of the pressure off the legs from running on the road.

PDCAT

Thursday 31/07/14

8.00 - 1.13.23 - (9.10) - General Aerobic with Strides

Plan was a VO2 Max session, but pushed this out as i'm looking into running a 5k race on Saturday. Pulled in Saturday's run to today. Nice run, legs felt ok.

PDCAT

Saturday 02/08/14

8.00 - VO2 Max Session

First one of these i've had to do in this Marathon Plan. My plan was to run a 5k Saturday evening, but figuring that it would be cancelled due to the bad weather (it was cancelled), i went out in the pisses of rain myself and made an attempt. Ran 2 mile warm up, followed by 5 X .5mile @ 5k pace with 3 minute jog recovery in between. Then ended with 2 mile CD. Went well, managed to hit all the required times.

2M = 9.26 (pace)

.5M Intervals (6.27, 6.29, 6.27, 6.29, 6.25)

2M = 9.36

Sunday 03/08/14

14.00 - 2.05.39 - (8.59) LSR

Early morning start. Legs were pretty tired after the session the evening before. Ran first 7 miles at 9.22 pace, then last 7 miles at 8.35 pace. Found the last few miles tough enough.

Tuesday 05/08/14

7.00 - 1.04.42 - (9.14) Recovery with Strides

Around the GAA Pitch in the lashings of rain. Thankfully i was well wrapped up. Few people using the clubhouse for a meeting, must have thought i was nuts.

Wednesday 06/08/14

12.00 - 1.51.24 - (9.17) Medium Long Run

Ran this at GA Pace, legs a little tired and got fairly warm out for the last few miles.

PDCAT

Friday 08/08/14

11.00m - Lactate Threshold

Plan was to run 7 miles at 7.15 - 7.20 pace. Wasn't looking forward to this, one of the sessions i spotted at the start of the training plan that i knew would be tough for me. Ran 2.3 miles to warm up at 9.19 pace. Then started the hard part. First 4.5 miles were ok, got harder then and only managed 6 miles before i stopped. Was finding it very tough. Even though it was 6 in the evening, it was very hot and combined with the hills i couldn't manage to do all 7. Ran last 2.7miles to cool down at 9.23 pace.

Saturday 09/08/14

5.00 - 46.46 - (9.21) - Recovery

Early start, around the hurling pitch.

Sunday 10/08/14

20.13 - 3.06.47 - (9.16) - LSR

Another early start 6am this time. Heading to Croke Park to watch the cat's play. Had to collect a few lads at 10am to drive up. Wasn't sure what pace to run this at. Because of the hard run i done on Friday, decided to just take it handy and go by feel.

PDCAT

Wednesday 13/08/14

8.00 - VO2 Max Session

Hadn't ran since Sunday morning. Had a few too many pints after the match on Sunday and motivation since was low. Pushed Tuesday's run to today.
Ran 2.3 mile warm up, followed by 5 X .37mile (600metres) @ 5k pace with 2 minute jog recovery in between. Then ended with 2.7 mile CD. Went ok, managed to hit all the required times.

2.3M = 9.18 (pace)

.37M Intervals (6.23, 6.23, 6.23, 6.22, 6.24)

2.7M = 9.13

PDCAT

Thursday 14/08/14

12.00 - 1.48.22 - (9.02) Medium Long Run

Wasnt really sure at what pace to run this. Have been running Medium Long run's at GA Pace (9.15 - 9.20). Think this might have been a little slow. Anyway, started off at 9.15 pace today, but legs felt really good so just ran by feel. Lovely run and lovely morning.

PDCAT

Friday 15/08/14

5.00 - 46.54 - (9.23) Recovery with Strides

Around the hurling pitch this morning. Legs ok, little tired after yesterday.

PDCAT

Saturday 16/08/14

9.00 - 1.23.00 - (9.13) - General Aerobic

Wasnt sure what way to run this. Plan today was a race, but since i was on babysitting duties, only had barely enough time to get out to do this. Decided to run 9 miles handy.


Sunday 17/08/14

17.00 - 2.32.09 - (8.57) - LSR

Surprisingly the legs were a little stiff to start off with, but soon loosened out. They felt really good for the rest of this run and a nice confidence booster to run this distance fairly comfortably. First 8.5 miles averaged 9.21 pace, last 8.5 miles averaged 8.34.

PDCAT

Tuesday 19/08/14

8.00 - 1.14.32 - (9.19) - General Aerobic

After a good week's training last week, was expecting better from this. Was totally zapped - very busy and stressful couple of days in work and i think it affected this run. Found it a tough slog, both legs and upper body were very tired.

PDCAT

Wednesday 20/08/14

Borrisoleigh 5K

Was supposed to do a speed session (9 miles with 4 x 1.2k @5k pace).
Wasn't looking forward to the speed session on my own so decided to head and take part in this 5k. I was never in this place before but it's only 35 minutes drive from my house.
Plan was two fold, get the speed session done and try for a sub 20 or even a PB. My PB was 20.07 from May 2013.
Plan was to go out steady and try and run evenly enough throughout the race. There was about 170 people entered. I started off 3/4 row's back.
The first 200meters had a steep downhill and then it was a very flat course right to the finish. About 2.5K of this being ran on a very narrow country lane with lots of grass and potholes.
You'd probably lose a few seconds due to very bad surface on the lane but the flatness of the course with it being net downhill would make up for that easily enough.

The first Kilometer went ok, about 10 runners passed me on the downhill as some people started off a bit quickly. I ran this kilometer as steady as i could knowing that it would probably be my fastest one due to the downhill start. 3.53 for the first k.
I started to pick off a few runners during the second K, some of these were a little over enthuastic at the start and were starting to feel it. It was about KM2 that we entered onto a narrow lane. Ran KM2 in 4.02.
KM3, also on the lane with about 50m slight uphill towards the end of it. Again, passed out about 3/4 runners here. Was concerned due to the narrowness of the lane that getting past runners would be a problem, but this wasn't an issue. Ran this KM in 4.00. At 3k, i was 11.55, so i knew things would be tight.
KM4 - Back onto the main road with a good smooth surface. I was starting to feel it a little here. One girl passed me here, going very strong. There was a group of 9/10 people strung out about 30 meters ahead of me and i worked on getting to the back of this group. Ran KM4 in 4.01.
After 4K's watch was showing 15.56 - no time for relaxing so just dug in as best i could. Caught up with the group ahead of me, passed two of the runners and had a battle with another runner all the way to the line. He was pushing hard, ahead of me, i was'nt bothered passing him but wanted to use him to hang onto, so my pace wouldn't drop. KM5 was ran in 3.59, giving a time of 19.55 (PB by 12 seconds) and finally after four years a sub 20 5k. Happy with this. When i first started running, i never thought i'd get under 20 minutes for the 5k so happy out.

Ran fairly consistently with (3.53,4.02,4.00,4.01,3.59). Very fair course overall and very well organised, especially since it's the first year for this run.

PDCAT

Thursday 21/08/14

12.00 - 1.52.02 - (9.20) Medium Long Run

Plan was to rest last night after the 5k race the night before. But i have a stag on Saturday with alot of drinking involved, so i have pulled in all run's by one day so i can get my LSR done Saturday morning.
Needless to say the legs were tired/sore last night from the race the night before. Plan was to run this between 9.15 -9.20 pace. I spent most of this run at 9.25 - 9.30 pace as the legs were tired. Sped up for the last two miles and brought the average pace down a little.

PDCAT

Saturday 23/08/14

18.00 - LSR

Decided to rest on Friday instead of doing the 5 mile recovery. I knew i'd need to be in pretty good shape to get through this 18miler on Saturday.

Plan called for 14miles at MP. As the route i take can be quite hilly in parts, i decided to change the plan slightly. Started off with 4.40 miles at easy pace, then 12 miles at MP which i found difficult enough especially the last 3/4 miles, then finished off with 1.60 miles at an easy pace.

4.40 = 9.22

12.00 = 7.50

1.60 = 9.17

Happy enough with this. With the hills on this route, this is the best i could have done. Was struggling toward the end. Glad to have this out of the way.

PDCAT

Tuesday 26/08/14

8.00 - VO2 Max Session

After Saturday's MP session went on a drinking stag session. Was in some state coming home at the end of the night. Anyway, tried to get back on the horse today.
Ran 2.4 mile warm up, followed by 5 X .37mile (600metres) @ 5k pace with 2 minute jog recovery in between. Then ended with 2.7 mile CD. Went ok, ran couple of the intervals too quickly though.

2.4M = 9.15 (pace)

.37M Intervals (6.18, 6.23, 6.12, 6.09, 6.19)

2.7M = 9.11

career move

Well done on the 5k ...... sub 20 is sweet

PDCAT

career move wrote: »

Well done on the 5k ...... sub 20 is sweet

Yeah, thanks Career Move. Didn't think it'd ever come....

PDCAT

Wednesday 27/08/14

11.00 - 1.41.56 - (9.16) Medium Long Run

No motivation this week for getting out to run. Miserable weather, late nights in work, loads of jobs i should/could be doing at home.
Convinced myself to get out there this morning. As usual, once i was out, i actually enjoyed it. Beats the guilt i'd be feeling if i didnt.
Legs were abit tired after session yesterday, got better as the run progressed.

PDCAT

Thursday 28/08/14

4.00 - 37.30 - (9.23) Recovery with Strides

Down to the hurling pitch for this one. Nice and handy. Ran 6 strides at the end to stretch out the legs a little.

PDCAT

Saturday 30/08/14

Tullamore Half Marathon

Had forgotten that i had a teambuilding event with work on Friday. Spent the day, at blackwater adventure centre, river tubing, High Tree roping & zip wiring upside down. Not exactly the relaxing day to prepare for this half marathon. Also ate a lot of rubbish (sheperds pie, lasagne, burgers, sausages etc..). Was a little tired coming home that evening.
Anyway, was determined to give this a go. Plan for Berlin was sub 3.30, was hoping to run somwhere in the region of sub 1.35.

My PB from Athlone Half Marathon 2012 was 1.37.54. This was 2 years old at this stage. Left the house in what i thought was plenty of time and was up in Tullamore at 11.05am. However, i couldn't locate the harriers stadium. Poor signage around the town meant that i didn't arrive at the stadium until 11.30. Collected my number and pink T Shirt, threw on my running gear in world record time and done a 1 mile warm up.

I wasn't really sure what condition i was in. Lots of questions to be answered. My last half marathon last year in Charleville , in the heat, i blew up at mile 8 whilst at 1.36 pace, eventually finishing in 1.46.
Ran Ballynonty 10mile a few weeks ago again in the heat and ran 1.14. However that pace wouldn't have me close to sub 1.35 today.

I started off with the 1.40 pacer's, such was my low confidence levels. Ran the first mile with them at 7.38 pace. After my legs had warmed up a bit, i moved on from them, passed a couple of groups of runners and settled in with five Tullamore Harrier runners whom were targetting a 7.30 pace. i ran in a group of about 12 runners at this pace for about two miles. At mile 3 my average pace was showing 7.28, so i pushed on from this group. I wasn't pushing too hard but i was hoping to bring my average pace down as the race progressed.

At mile four one of the Tullamore Harriers runners that i had left came passed me running strongly. He was about 20 meters ahead of me and i held this gap to him. Following him, meant that i was passing a number of runners. At mile 5, i was still behind him, my average pace was now 7.25. I closed in on him at this mile and stayed behind him until a slight hill at mile 6 mark. He seemed to blow hard and slow here, i pushed on past him.

It was at this point i had my best part of the race. I passed a few runners going up hill at this point. At the top of the hill, i took my one and only gel. I felt really good at this here, the route was downhill/flat for a while here, i didn't feel i was pushing hard, but my pace was below 7 minute mile and i was passing a number of people.

For about two miles, i felt great, my average pace had dropped to 7.20 (1.36 pace) by mile 8. It was about here i started to feel it though. Had a tough two miles (9 & 10), whereby i just focused on maintaining my pace at about 7.20. I continued to pass a few runners, but not very many. i went through 10 mile marker at 1.13.36, quicker than the my Ballynonty 10mile a few weeks ago and only 30 seconds outside my PB for 10 mile.

Only three miles to go and i was very consicous not to blow up. Continued to work hard over the next couple of miles, focusing on maintaining my average pace and if possible bring it down. At mile 11 it was at 7.17, through mile 12 at 7.15. Passed a couple more runners along these miles. Was working very hard but feeling really good. Legs continued to stay strong. I knew at this stage that i was near sub 1.35, so plan was to stay pushing to the finished. I entered the stadium and was starting to feel it now. With about 100 meters to the finish line i looked at the watch and it was 1.34.36, so i sprinted as best i could to see if i could get the sub 1.35. TBH, i didn't think i'd get there but when i crossed the line, was happy to see 1.34.56 (PB by 2 minutes 28 seconds). Barely done it.

Think with this time, i have to give Berlin a good crack at sub 3.30. If the conditions suit me with lower temperatures, i think i should go close.

Sunday 31/08/14
7.00 - 1.06.10 - (9.27) Recovery

Wasn't sure, what distance to run today. Decided to keep it short and slow to help the legs recover. After first mile, legs felt pretty good and very enjoyable run.