The Next Step

neilc

Tuesday Jan 17th

11 miles - Time: 1:34:37 - Avg Pace: 8:36 min/mi treadmill run

Uneventful treadmill run, felt very comfortable tonight.

Weekly miles - 11
Annual miles - 61

neilc

Thursday Jan 19th

8 miles - Time: 1:03:11 - Avg Pace: 7:54 min/mi treadmill HR

Lactate Threshold Run 8m w/ 4m @ 15k/HMP
After Sundays attempt at marathon pace I wasn't really sure how tonights run would go. It's unbelievable what a difference a few days make.

Splits as follows:
0m/0.25m - 6mph (10 min per mile)
0.25m/2m - 7mph (8.34 min per mile)
2m/6m - 8.5mph (7.04 min per mile)
6m/8m - 7mph (8.34 min per mile)

Delighted with how the run went. It wasn't easy by any means and I had to make plenty of deals with myself to maintain LT pace but I got it done. Feels like I'm making progress.
Changed the batteries in the HRM this week too, readings feel much more accurate.

Weekly miles - 19
Annual miles - 69

neilc

Saturday Jan 21st

5.36 miles - Time: 48:27 - Avg Pace: 9:05 min/mi garmin link

Nice handy recovery run. First mile was a tad fast but slowed it down after that. Avg HR 139.

Sunday Jan 22nd

17.17 miles - Time: 2:39:57 - Avg Pace: 9:19 min/mi garmin link

Very bad day at the office this one, seemed to be puffing quite a bit from the start and the heart rate was consistently higher than it should be. In prep for Connemara I plotted out a tough 15 mile route that took in the Hill of Tara in Garmin connect and off I went.

All previous visits to the hill of Tara were by car so I was surprised at how much of a climb it was to get there (doh). At this point I was still feeling ok and after Tara had a nice downhill stretch to the old N3. Once on the old N3 I was shortly meant to take a left. The garmin kept telling me I was off course but there was still no left. All I can think off is it was a private farmers entrance or something. Anyway I knew there was another left further up the road so I decided to take that instead. Turned out it was much farther than I thought. This new route had Skryne Hill which felt much steeper than Tara. After that the head went down completely, having no idea how long the run was going to be. I just wanted to get home.

The pace started to drop by mile twelve as I struggled big time. I made a deal with myself then to keep going till at least mile fifteen, the original planned distance. As soon as the garmin beeped 15 miles I had to employ the run walk strategy something I haven't had to do since DCM 2010. I was dying, just wanted to climb into the ditch and go asleep. Eventually got home two miles later.

So my fifteen mile turned into a seventeen miler and nearly killed me. The long run in two weeks time throws up an actual 17 mile run so I'll be doing this one again but next time'll be a different story.

Weekly miles - 41
Annual miles - 91

Younganne

Neil, you have to remember the body is still recovering from nasty chest infection so take it easy...and you be flying for the next one....don't be too hard on yourself!
You paint a lovely picture there of the ditch and the snooze:eek:...i've had that feeling a few times before:D

Marthastew

Character building:)....
Pain is just weakness leaving the body:)....
That which doesn't kill us makes us stronger:)...
If it was easy everyone would do it:)....



Very well done on survivng and making it home in one piece, Connemara will be a walk in the park after that.
Best of luck with the rest of your training, it can only get easier.

Younganne

Marthastew, you have a much better way with words than i do..but all that was what i meant too;)

Marthastew

Younganne wrote: »

Marthastew, you have a much better way with words than i do..but all that was what i meant too;)

Now if only I would listen to my own advice....

Younganne

Martha, I was reading your log last night and you are clocking up some great mileage, fair play to you...i worked out in Dalkey years back and know those hills...no bother to you flying on those hills

beeduybe

I had a similar bad day on one of my long runs training for DCM last year and had to adopt a run walk strategy for the last 6 or 7 miles as I just didn't seem to have anything in the legs. You have just got to keep positive and now you know what to expect when you attack that course again in a couple of weeks. I'm sure the experience of Sunday will stand to you in Connemara.

neilc

Tuesday Jan 24th

8 miles - Time: 1:06:45 - Avg Pace: 8:21 min/mi treadmill run

General Aerobic w/ 10x100m strides
Good run tonight.
Splits:
0m/6m - 7.1mph(8.27 min per mile)
6m/7.2m - stride/rest 10.5mph stride(5.43 min per mile)/6mph rest(10 min per mile)
7.2m/8m - 7.1mph(8.27 min per mile)

These strides were probably more like 0.07/0.05 rather than 0.06/0.06 because I realised tonight that the treadmill definitely speeds up quicker at the start of a stride than it slows down at the end.
I started off tonight’s run monitoring HR with my garmin but quit recording after a few minutes cause it was so bad. So as an experiment I put on my treadmill one which is marked 'Sigma' at the same time to see how they compared. While the garmin was reading 170bpm the sigma was reading 139bmp. The garmin wasn't spikes either as can be seen it was consistently high for over 4 minutes. So its official, my garmin HRM is sh1t

Weekly miles - 8
Annual miles - 100

neilc

Wednesday Jan 25th

4 miles
Uneventful recovery treadmill run.

Thursday Jan 26th

11.37 miles - Time: 1:37:38 - Avg Pace: 8:35 min/mi garmin link
Medium Long Run. Very cold, wet and windy morning. Took all the willpower I had to not get on the treadmill for this one. Glad I did, even though there was a lot of head and side wind I still enjoyed the run. Felt strong the whole way through.

Saturday Jan 28th

4.35 miles - Time 38:57 - Avg Pace: 8:57 min/mi garmin link
Recovery Run. Had hoped to run around the GAA pitches up the road but as I got there people were just starting to arrive for training so I turned the run into a boring out and back instead. Everything felt very heavy today.

Weekly miles - 27
Annual miles - 120

neilc

Sunday Jan 29th
 
2.69 miles – Time: 24:14 – Avg Pace: 8:59 min/mi garmin link
10 miles – Time: 1:13:39 – Avg Pace: 7:22 min/mi garmin link
5.28 miles – Time: 48:10 – Avg Pace: 9:07 min/mi garmin link
 
I only decided to go ahead with this race last week, following injury and sickness over Christmas I didn’t think I’d do myself justice. When my bib number arrived in the post the temptation to do the race was too big following a good experience down there last year. Plus this week’s marathon training long run called for 16 miles w/ 10 at MP which I thought tied in nicely.
 
Leaving the house just after 9am to get myself down in good time for the start I had this niggling feeling that I’d forgotten something. It wasn’t until 30 miles later, half way across the M50 that I realised it was the garmin. Minor panic set in, I even contemplated ringing herself to meet me half way with it but in the end decided to use the ‘garmin fit’ app on my phone. The only problem with that is I’d have no idea of pacing during the race because the phone would be in my pocket.  
 
After a couple of miles warm-up I made my way to the start and decided to go with the 70 minute pacers for the first couple of miles till I seen how I was feeling. Almost immediately I knew it was too quick. My chest felt tight and breathing was laboured. I stayed close to them for the first couple of miles but after that having no watch the pace was by feel. Having the times called out at each mile was great in this situation. Had my only gel of the race after mile four and I don’t know if it was physiological or not but shortly after that started to feel better. By around mile six my breathing was okay again and I started to get into a grand rhythm for a few miles. Mile nine was a toughie with a fair hill just as you got back onto the main Dungarvan Road but once you got to the top it was either flat or downhill to the finish. I tried to lift the pace a bit for the last mile but didn’t have it; a lot of people passed me in the last half mile or so.  
 
Overall I’d say I have to be happy with the race considering my preparation, it was nearly a three minute PB on last years time of 1:16:32 but still a bit off the fitness level I was at around the time of Berlin. So a bit of work to do but really looking forward to getting there.
 
After a brief chat with theboyblunder after the race I dragged myself for a lap around Dungarvan to bring the miles for the day up to just over 18.

Weekly Miles - 45
Annual Miles - 138

belcarra

Well done Neilc!
Great time and big pb...sounds like there's still lots more to come as well.
Keep it up!

irfrm

Great running neilc. Thats a great PB, We must have run the last
5 miles together as my splits are close to yours. Just got you on the
line;)
Was wondering about the pacers, 75min started way too slow
first mile must have been over 8 min, looks like 70 pacers got
it spot on going by your first 2 miles.

Keep on running

neilc

irfrm wrote: »

.... We must have run the last
5 miles together as my splits are close to yours. Just got you on the
line;)

What were you wearing, I kinda paced myself off a couple of lads nearby, maybe even yourself Well done on your race too btw.

Younganne

Hi Neil,
I told Dec you ran with his doppelgänger yesterday but im afraid his memory is going with old age:o and hasn't a clue who you are referring to...any hints???:rolleyes:

irfrm

neilc wrote: »

What were you wearing, I kinda paced myself off a couple of lads nearby, maybe even yourself Well done on your race too btw.

A nice pink number with a pair of of heels, must say that the oil
on the road ruined my tan:D

neilc

Tuesday Jan 31st

5 miles - Time: 46:34 - Avg Pace: 9:19 min/mi
Uneventful recovery treadmill run.

Wednesday Feb 1st

Lactate Threshold Run 10m w/ 5m @ 15k/HMP - Time: 1:18:50 - Avg Pace: 7:53 min/mi
Splits as follows:
0m/2.5m - 7mph (8.34 min per mile)
2.5m/7.5m - 8.5mph (7.04 min per mile)
7.5m/10m - 7mph (8.34 min per mile)
Really hard run after the race on Sunday. If this had been outside I'd say I definitely would have slowed down for the last couple of tempo miles. One of the few good things about the treadmill is if you can resist lowering the speed button you'll get your session done.

Thursday Feb 2nd

11 miles - Time 1:35:11 - Avg Pace: 8:39 min/mi
Medium long run. Even though I watched a full film to pass the time this is the longest I reckon I could last on the treadmill for a non-session based run.
Boring as hell but got it done. Can't wait for the bright evenings.

Weekly miles - 26
Annual miles - 164

neilc

Saturday Feb 4th

5.33 miles - Time: 49:13 - Avg Pace: 9:14 min/mi garmin link
A proper recovery run. Very relaxed the whole way. Avg HR - 134

Sunday Feb 5th

17.15 miles - Time: 2:27:53 - Avg Pace: 8:37 min/mi garmin link
Was looking forward to this run all week. When I first done this route two weeks ago I failed miserably and had to run walk the last two miles. I started out more conservatively this time gradually building up the pace. Two weeks ago at the 12 mile point I slowed big time, while this time those last five miles were the quickest of the day. Even managed a 7:40 last mile. What a difference two weeks makes. Demons exorcised!!

Weekly miles - 48
Annual miles - 186

neilc

Wednesday Feb 8th

12 miles - Time: 1:45:34 - Avg Pace: 8:48 min/miles
This weeks plan from P&D is a step back week that had Monday and Tuesday as rest days which was great timing because I've being having a bit of a niggle with my right achilles. With 450 miles on my runners at the minute so I reckon that's the problem. Thought I had a bit more on them as the wear doesn't seem that bad.
Anyway for tonight’s run I introduced a new pair. I went with the Saucony Triumph 9's this time which felt good if not a little larger fitting than the 8's. I suppose that's the problem with buying online, probably would have gone a half size less if I'd been in a bricks and mortar shop. Felt the achilles for the first couple of miles but it disappeared after that. Discovered a bit of a flaw in the treadmill tonight too, the bloody thing just stops after 99 minutes use. Bit of a PITA having to restart it again. Another rest day tomorrow.

Weekly miles - 12
Annual miles - 198

Younganne

neilc wrote: »

12 miles - Time: 1:45:34 - Avg Pace: 8:48 min/miles

Discovered a bit of a flaw in the treadmill tonight too, the bloody thing just stops after 99 minutes use. Bit of a PITA having to restart it again.

Hi Neil, i discovered this a couple of Sundays ago too, but mine shuts down after 60 mins. I think its just to remind us that you are actually on a threadmill so don't relax:D

great mileage, well done!

neilc

Friday Feb 10th

9 miles - Time: 1:11:29 - Avg Pace: 7:57 min/mi
LT run. 2.5 warmup, 4 @ 6:59 pace & 2.5 cool down. Really tough run, completely hanging for the last mile and a half tempo bit.

Saturday Feb 11th

5.34 miles - Time: 50:22 - Avg Pace: 9:26 min/mi garmin link
Very easy recovery run. HR meaningless for the first mile.

Sunday Feb 12th

16.03 miles - Time: 2:13:20 - Avg Pace: 8:19 min/mi garmin link
This was one of them runs where your just glad your a runner. Everything felt great. Hadn't been expecting it to be after a very bad nights sleep which made it all the better. I adjusted my 17 mile route slightly to make it a 16 miler. I've decided to do this for all my long runs between now and Connemara except maybe the MP one. With the hill of Tara and Skryne hill included hopefully it'll stand to me down there.

Weekly miles - 42
Annual miles - 228

neilc

Tuesday Feb 14th

5.74 miles - Time: 50:23 - Avg Pace: 8:47 min/mi garmin link
Up to the local GAA pitches, a few laps and back. Decided to wear my old runners just to see was it them that caused last weeks problems with my achilles, it was. Within a mile I could feel it, so that's them retired with 452 miles on the clock, about average for me.

Wednesday Feb 15th

10 miles w/ 5 x 1000m - Time: 1:23:37 - Avg Pace: 8:20 min/mi HR Link
2.75 miles warmup. Managed to hold 6:27 pace (9.3 mph) for all five intervals with approx 3 minute recoveries. Then another 2.75 miles cooldown.

Thursday Feb 16th

12 miles - Time: 1:38:01 - Avg Pace: 8:10 min/mi
Watched the Senna documentary during this run. For once on the treadmill the time flew. Fantastic film, would recommend it to anyone, whether you like formula one or not.

Weekly miles - 28
Annual miles - 256

neilc

Saturday Feb 18th

7 miles - Time: 1:02:05 - Avg Pace: 8:52 min/mi garmin link
GPS was all over the place for the first mile or so. Uneventful enough run, only realised afterwards there was meant to be strides.

Sunday Feb 19th

15 miles w/12 @ MP (Actual distance 16.05 miles) - Time: 2:09:06 - Avg Pace: 8:03 min/mi garmin link
Wasn't expecting great things today. My last MP run was done in the Dungarvan 10 miler, so hitting the pace that day was kinda cheating but the one before that I failed miserably. Add to that, I'm stuffed with a head cold at the minute and got a cat nights sleep last night.

So I was very pleasantly surprised it went well. The goal was to hit 7:xx as a minimum for them all but with a secondary goal of maybe getting close to the mid sevens. And I managed that for ten of the twelve miles. Mile 12 was a poor 8:18, very frustratingly I managed to kinda get lost which slowed me down, it's a route I don't do often so took two wrong left turns before I found the right one. Mile 14, 8:02, was into a stiff enough headwind so not too bad.

Overall very happy, it was hard but as Krusty said in his log a couple of days ago.

Krusty_Clown wrote: »

PMP sessions: Really solid boost from these, though the problem is, they feel quite tough when you do them in training, which can be a knock to the confidence. If you don't find 19 miles with 12@pmp though, then your marathon target might need looking at!

Weekly miles - 51
Annual miles - 271

Younganne

Well how did the 20miler go today? any fun last night:D??

neilc

Younganne wrote: »

Well how did the 20miler go today? any fun last night:D??

Not too bad Anne, happy enough with it, pretty hungover this morning though.
Went to the Ard Boyne instead in the end, small enough wedding so we kinda stood out a bit. Don't worry though no repeat of last time

neilc

Tuesday Feb 21st

6.79 miles - Time: 1:01:12 - Avg Pace: 9:01 min/mi
Handy enough recovery run. Again there was meant to be strides in the end, again I forgot.

Wednesday Feb 22th

12 miles - Time: 1:38:01 - Avg Pace: 8:10 min/mi
Just went through the motions on this one, nearly didn't do it at all. One of our dogs got killed on the road this evening. Luckily I have a great father-in-law who took care of Jack tonight, couldn't face seeing him like that.

Friday Feb 24th

12 miles LT - Time: 1:32:58 - Avg Pace: 7:45 min/mi
2.5 m warmup. Hit 8.5 mph (7.04 pace) on the treadmill and literally hung on for seven miles till the 9.5 mile point. 2.5 miles cool down to bring it up to 12 miles.

Saturday Feb 25th

6.41 miles - Time: 57:48 - Avg Pace: 9:01 garmin link
Easy recovery run to the GAA pitches, a few laps and back home.

Sunday Feb 26th

20.03 miles - Time: 2:52:50 - Avg Pace: 8:38 garmin link
A pretty hung over run today but what better way to blow off the cobwebs than a 20 mile run. Added a few miles onto my hilly route to make it a toughie but felt comfortable throughout. Biggest milage week ever, by around half a mile

Weekly miles - 57
Annual miles - 337

neilc

Tuesday Feb 28th

8 miles - Time: 1:06:37 - Avg Pace: 8:20 min/mi
Recovery run.

Wednesday Feb 29th

11 miles - Time: 1:32:51 - Avg Pace: 8:26 min/mi
Medium long run

Friday Feb 24th

4.66 miles - Time: 39:41 - Avg Pace: 8:31 min/mi garmin link
Recovery Run w/ 6 x 100 strides

Saturday Feb 25th

17.18 miles - Time: 57:48 - Avg Pace: 9:01 garmin link
Hilly LSR

neilc

13.1 miles - Time: 1:33:43 - Avg Pace: 7:09 min/mi garmin link

First off, a big well done to Bohermeen AC for putting on a great local race. Organisation, goody bag, great spread afterwards and hot showers, what more could you ask for in a race. Add to that a €20 entry fee and I think you'd do well to beat it anywhere in the country.

As to the race itself I didn't really have a plan going into it. The Connemara full on April 1st is my A goal race so whatever happened today I wasn't going to put that at risk. Met up with Younganne beforehand a jogged down to the start with her, once there we went our separate ways and I started to formulate a plan. Based on an avg pace of 7:22 in the Dungarvan 10 miler recently I decided to try and match that to start with an see how I felt later on. Every other race I've ever done I've always gone out too fast so I wanted to try and put that right too.

It was quite chilly at the start but by the time we got to the clubhouse for the first time a half a mile in I was quite happy to shed the extra layer I was wearing. Was surprised to see a water stop within the first mile but as it was a two lap course it did actually make sense. The first half of the lap was by far the easier with what seemed like a slight downhill and light tailwind to take you down to the Navan - Athboy road for the first time. Once off the main road the second half of the lap brought you back around to the clubhouse via a couple of hills over the M3. Being the first time doing a multi lapped race I found it tough on the first lap seeing the mile markers for the second lap. Once on that second lap I was pleasantly surprised that I was still feeling good and started to step up the pace slightly. Towards mile 9 I found myself running alone with quite a gap in front and behind me so gave myself the target of reeling in the next group ahead. It was here at mile ten I put in the quickest mile of the race at 6:57. At 11 and a half came the final turn into the wind, up and over the M3 and the on to the final straight to the finish. By now I had caught and was passing people again.

I managed a good sprint finish at the end put my last target pipped me by a second in the end. For a race that I had no expectations for I reckon it was my best yet and I even managed a NEGATIVE SPLIT for the first time according to sports tracks, 47:07 for the first and 46:35 for the second. A PB of nearly 4 minutes on last years Berlin marathon half way split time. To top of a great day we enjoyed a few nice bevies to celebrate with Younganne and the clan afterwards.

Two feet off the ground
http://www.flickr.com/photos/peterm7/6952821905/in/set-72157629146137284/

Weekly miles - 56
Annual miles - 393

menoscemo

Well done neil. I never noticed the tattoos on your legs before.