The Next Step

neilc

Saturday June 23rd - 10 kM -Time: 40:44 - Avg Pace: 6:34 min/mi garmin link

Spent the week convincing myself that sub-40 wasn't doable this time cause of my sore foot, was telling anyone that would listen that it wasn't on. By the time I hit the start line though, the aim was to get as close to sub-40 as I could and maybe even sneek under. In the end though it wasn't the sore foot that stopped me getting it, I reckon was all the negative thoughts during the week.
I changed the garmin to kM's for the first time and was determined to stay as close to 4:00min/km as possible (nice round number). Felt pretty comfortable at this pace for the first 6k, 3:58.9, 3:59.5, 3:57.2, 3:59.6, 4:01.8 & 4:00.6. Once we hit the hill though it pretty much knocked the stuffing out of me and I really struggled for the next couple of k, they came in at 4:09.5 & 4:20.8. I tried to pick it up again after that and did slightly but by now I was running though a sea of lactate, the last two k's were 4:07.3 & 4:11.1.
In the end it was a PB of around one and a half minutes so I'm happy out, sub-40's hopefully only around the corner. To cap of a great night herself ran it too and she PB'd too (by 5 minutes).

beeduybe

Well done on the PB Neil. Sub 40 will come in time.

PaulieYifter

Well done Neil - great time

theboyblunder

congrats neil great run after a tough week. you'll have sub 40 in no time.

gave you a shout at the finish

neilc

theboyblunder wrote: »

congrats neil great run after a tough week. you'll have sub 40 in no time.

gave you a shout at the finish

Well done on the PB too, all the sweeter when you're not expecting it.
I actually seen ya on the start line just before the off and planned on saying hello at the end but never seen ya. When I got myself together after I jogged back to finish Maria's race with her so I'd say you were well gone by the time we got in.

In other news, on the bus into London from Standsted as I type, planning a very hungover run on the banks on the Thames in the morning

Younganne

Congrat Neil & Maria on the PBs...you'll get the sub 40 very soon. Enjoy the nightout (and the hungover run tomorrow;))

neilc

dying.com

theboyblunder

Marthastew

I'm delighted for you and Maria:)
Get her signed up for her next race asap

neilc

Not quite sure why I came on here at five to four Monday morning to update everyone on the state of my health I can only assume the copious quantities of cider consumed in the previous 12 hours influenced my decision Needless to say Monday morning’s planned run never happened.

Tuesday June 26th - 9.10 miles -Time: 1:10:13 - Avg Pace: 7:43 min/mi garmin link
Day 1 of DCM training. LT 9miles w/4 @ 15k/HM pace
2.5 warm-up, 4 LT, 2.5 cool down.
My target for the 4 LT was 7:00 min miles which came in at 6:58, 7:07,6:59 & 7:05. Given the humid conditions I'm pretty happy with that. For this training cycle I'm going to try the 55/70 P&D plan. I had thought about the Daniels plan this time but I'm the type of guy that needs to be told exactly what to do everyday so I'm going to stick with P&D. Not sure if I'll be able to do all the miles prescribed but I'll give it a go. Good luck to everyone starting out today on ur plans.

theboyblunder

neilc wrote: »

Not quite sure why I came on here at five to four Monday morning to update everyone on the state of my health I can only assume the copious quantities of cider consumed in the previous 12 hours influenced my decision Needless to say Monday morning’s planned run never happened.

Tuesday June 26th - 9.10 miles -Time: 1:10:13 - Avg Pace: 7:43 min/mi garmin link
Day 1 of DCM training. LT 9miles w/4 @ 15k/HM pace
2.5 warm-up, 4 LT, 2.5 cool down.
My target for the 4 LT was 7:00 min miles which came in at 6:58, 7:07,6:59 & 7:05. Given the humid conditions I'm pretty happy with that. For this training cycle I'm going to try the 55/70 P&D plan. I had thought about the Daniels plan this time but I'm the type of guy that needs to be told exactly what to do everyday so I'm going to stick with P&D. Not sure if I'll be able to do all the miles prescribed but I'll give it a go. Good luck to everyone starting out today on ur plans.

best of luck with the training neil.

neilc

Wednesday June 27th - 11.32 miles -Time: 1:33:45 - Avg Pace: 8:17 min/mi garmin link
Thursday June 28th - 5.34 miles -Time: 46:20 - Avg Pace: 8:41 min/mi garmin link
Friday June 29th - 9.10 miles -Time: 1:13:08 - Avg Pace: 8:02 min/mi garmin link
Sunday July 1st - 15.21 miles -Time: 2:04:34 - Avg Pace: 8:11 min/mi garmin link
Tuesday July 3rd - 8.02 miles -Time: 1:03:02 - Avg Pace: 7:51 min/mi garmin link

Following a week and a half of pretty bad sleep deprivation I've suprisingly enough only missed one planned run (little man very congested at the minute so not sleeping). It was only a recovery 5 miler on Saturday so don't mind too much. It's been a bit of a mixed bag of a week apart from that, Wednesday and Friday were ok, Thursday no energy at all. On Sunday had to go to bed for a couple of hours before going out, so didn't go too bad, made myself get up in time to be back for Euro final. Tonight felt much better after a half decent night last night, eight miles with 10 x 100 towards the end. A tough but enjoyable run.

neilc

Wednesday July 4th - 12.18 miles -Time: 1:42:01 - Avg Pace: 8:23 min/mi garmin link
Thursday July 5th - 5.36 miles -Time: 46:05 - Avg Pace: 8:36 min/mi garmin link
Friday July 6th - 9.09 miles -Time: 1:12:26 - Avg Pace: 7:51 min/mi garmin link
Saturday July 7th - 5.34 miles -Time: 47:41 - Avg Pace: 8:56 min/mi garmin link
Sunday July 8th - 16.44 miles -Time: 2:09:04 - Avg Pace: 7:51 min/mi garmin link

Much better training this week, little man doing better which means more sleep for myself and the OH.
So basically it was just clocking up miles this week apart from today's 16 miler which included 8 @ MP as the only session as such. Even though I was worried enough about the MP miles it really turned out to be a huge confidence booster. I'd normally run this route in the opposite way but opted to change direction today to give myself as good a chance as possible. In the end while I didn't actually hit my MP in any mile (came close on a couple) I'm not at all concerned about that this early in the plan. When I did this session for Conn I didn't
even get close!!

neilc

Tuesday July 10th - 11.33 miles -Time: 1:31:45 - Avg Pace: 8:06 min/mi garmin link
Wednesday July 11th - 13.11 miles -Time: 1:40:25 - Avg Pace: 7:40 min/mi garmin link
Thursday July 12th - 5.32 miles -Time: 48:09 - Avg Pace: 9:03 min/mi garmin link
Friday July 13th - 9.12 miles -Time: 1:09:52 - Avg Pace: 7:40 min/mi garmin link
Saturday July 14th - 5.35 miles -Time: 48:00 - Avg Pace: 8:58 min/mi garmin link
Sunday July 15th - 15.01 miles -Time: 2:04:44 - Avg Pace: 8:19 min/mi garmin link

The miles are really starting to build up now with just shy of 60 this week. From now on every week will be my biggest mileage week bar the odd step back week. With two midweek med/long runs and a LT run it was a tough schedule. Probably went a touch fast on Wednesdays run but got out late and was really chasing darkness, not a good idea on the country roads around me. Completely nailed Fridays LT with 6:56, 6:48, 6:53 & 6:43. Bar the first one all bang on between 15k/HM pace. After all that, today's long run felt quite hard even though my HR was quite low at 142. Looking forward to tomorrows rest day, 6 days a week is taking some getting used to.

Younganne

Well done Neil, thats great mileage fair play to you....it will be harder as the evenings get darker for the longer country runs, thats the problem with living in the country...i think we should move back to town:D

neilc

Younganne wrote: »

...i think we should move back to town:D

The good olde days

neilc

Not much logging going on of late.

Over the last few of weeks I've pretty much kept up the schedule bar a couple of runs. One missed because of a family wedding (way too much drink and

and even some ciggies

:eek:) and the other one sacrificed to dash down to Sligo to see the bitored try and turn around a europa tie last week (didn't happen 1-1 on the night 4-2 on agg, sickening cause over the two legs were much the better team).

Anyway the running I have been doing has gone pretty well. As it still the endurance phase it's mostly just loads of miles. Only two sessions, one a LT session which I did on the treadmill (sh1t night out) with 5 miles @ 8.8 mph/6:49 pace 1% grade. The other was an eighteen miler last Sunday with 10 at MP. It went really well with the MP 10 (according to Sportstracks) coming in 3 seconds faster than my 10 mile PB set in Dungarvan earlier in the year and the effort didn't feel too bad at all avg HR 149.

neilc

Training went pretty good last week, my biggest ever with just over 69 miles.
 
Tuesday August 7th – 10.01 miles w/5@LT – Time: 1:16:04 - Avg Pace 7:35 min/mile - garmin link
Thrilled with the way this run went. First a 2.5 mile warm-up, then my target for the LT miles was 6:4X and thankfully managed to hit them all - 6:48, 6:43, 6:44, 6:46 & 6:45. Had to really dig deep on the fifth which had a couple of short sharp tough hills. Finished it off with another 2.5 cooldown.
 
Wednesday, Thursday, Friday
Following Tuesdays hard session had a 14 miler Wednesday. My legs felt pretty tired for the first 3 or 4 miles but freshened up after that and the pace quickened up a fair bit for the second half of the run. Thursday brought a very welcome 5 mile recovery day. Was pretty knackered for this and plodded around at 9:10 avg pace for this. My slowest run in a long time! It obviously worked though cause Friday’s eleven miler went great, felt a real pep in my step. Actually had to really slow down trying to save myself for Saturday’s LSR!
 
Saturday August 11th – 21.10 miles – Time: 3:03:55 - Avg Pace 8:42 min/mile - garmin link
I had to be in Dublin early Saturday morning and later in the afternoon too, so with a few hours to kill in between I decided switch this weeks LSR to Saturday. The plan was to head to the Phoenix Park for ten to hook up with the boards running group. Unfortunately I was a little late and missed them.
Not sure if it was because I was expecting company or not but this run just didn’t go well. While the park is a beautiful place to run, not knowing it very well and not having previously worked out a route I had to make it up on the go. Got to the war memorial gardens for the first time, ran along the Liffey and even got to see Farmleigh house for the first time too. All the time though I was wondering where I’d go next and not being able to visualise when I’d finish was really deflating. The last 4 or 5 miles were a real struggle. Anyway got it done!
 
Sunday August 12th – 7 miles w/ 10x100m – Time: 57:01 - Avg Pace 8:08 min/mile - garmin link
Felt surprisingly good following Saturdays struggles.

neilc

Another week of training nearly in the bag, not so good this week, think I could be getting close to overtraining. Got the week of to a bad start going to the pub Monday night to see Sligo Rovers v Shams on Setanta. All those Guinness the night before didn't help my first ever double run on Tuesday morning/evening.

Wednesday wasn't much better, the other half brought the kids off for the day so after work I got home to a nice quiet house. Decided to lie down for a few minutes before my run but next thing I knew it was eight o'clock and way too late to hit the roads where I live for the prescribed 14 miler. Hit the treadmill instead, just about managed to get ten done. Not even another episode of 'classic celebrity who wants to be a millionaire' could make me do the other four

Quite enjoyed Thursday's recovery run. Met up with a mate and hit the park after work for a nice six miler. Legs felt much better finishing up than they did starting.

Yesterdays LT run was a killer. Pi$$ed rain for the whole thing. Normally I gradually try to increase the pace in the warm-up so that the switch to LT pace isn't too much of a shock. Not yesterday, quads were in bits so my expectations for the 6 LT miles wasn't high. In the end it wasn't as bad as expected but I didn't get near my 6:4X target. Ended up doing 7:21, 7:13, 6:53, 6:56, 6:56 & 6:57.

For the second week in a row I switched my long run from Sunday to fit in with family life. Also for the second week in a row it followed a tough Friday run. Pretty uneventful overall. Did a hilly route and with the heat today it ended up being a hard one, was glad when it was over.

Will squeeze in a short recovery run in the morning before heading off for a few days with the family. Not sure how much running I'll get done next week but have to jiggle it around a bit anyway to fit in the warriors run next Saturday. Accepted a standby entry last week and even though I haven't trained for the hills this year I'm looking forward to it, should be fun.

theboyblunder

neilc wrote: »

Another week of training nearly in the bag, not so good this week, think I could be getting close to overtraining. Got the week of to a bad start going to the pub Monday night to see [COLOR="Red"]Sligo Rovers[/COLOR] v Shams on Setanta. All those Guinness the night before didn't help my first ever double run on Tuesday morning/evening.

Wednesday wasn't much better, the other half brought the kids off for the day so after work I got home to a nice quiet house. Decided to lie down for a few minutes before my run but next thing I knew it was eight o'clock and way too late to hit the roads where I live for the prescribed 14 miler. Hit the treadmill instead, just about managed to get ten done. Not even another episode of 'classic celebrity who wants to be a millionaire' could make me do the other four

Quite enjoyed Thursday's recovery run. Met up with a mate and hit the park after work for a nice six miler. Legs felt much better finishing up than they did starting.

Yesterdays LT run was a killer. Pi$$ed rain for the whole thing. Normally I gradually try to increase the pace in the warm-up so that the switch to LT pace isn't too much of a shock. Not yesterday, quads were in bits so my expectations for the 6 LT miles wasn't high. In the end it wasn't as bad as expected but I didn't get near my 6:4X target. Ended up doing 7:21, 7:13, 6:53, 6:56, 6:56 & 6:57.

For the second week in a row I switched my long run from Sunday to fit in with family life. Also for the second week in a row it followed a tough Friday run. Pretty uneventful overall. Did a hilly route and with the heat today it ended up being a hard one, was glad when it was over.

Will squeeze in a short recovery run in the morning before heading off for a few days with the family. Not sure how much running I'll get done next week but have to giggle it around a bit anyway to fit in the warriors run next Saturday. Accepted a standby entry last week and even though I haven't trained for the hills this year I'm looking forward to it, should be fun.

Looks like the holiday week is coming at the right time. Im on the same plan and the mileage does add up and take its toll. No sppedwork in the plan next week anyway :-)

Good running. Best of luck in the warriors run

neilc

theboyblunder wrote: »

Looks like the holiday week is coming at the right time. Im on the same plan and the mileage does add up and take its toll. No sppedwork in the plan next week anyway :-)

Good running. Best of luck in the warriors run

Yeah definitely taking it's toll here alright Stephen. Luckily the body is holding up very well injuries wise (fingers crossed), no niggles at all just tiredness.

How are you finding the 55-70 yourself, hope the old injuries from earlier in the year are holding up ok.

Younganne

Neil thats great running and its bound to catch up with you at some stage...enjoy the few days away with the gang and take an easy week and you'll be back stronger and well able to go again at full tilt!!

neilc

Younganne wrote: »

Neil thats great running and its bound to catch up with you at some stage...enjoy the few days away with the gang and take an easy week and you'll be back stronger and well able to go again at full tilt!!

Thanks Anne, how are you yourself, hopefully you'll be back 100% soon. Tell Declan I was asking for him, must all meet up again soon, maybe some pub grub and a couple of pints.

Younganne

legs are a bit buckled, but weekly physio and she'll have me at the start line....not going to worry about anything other than that for now...
ye defo have to meet up soon...the weeks & months are flying by!!!

theboyblunder

neilc wrote: »

Yeah definitely taking it's toll here alright Stephen. Luckily the body is holding up very well injuries wise (fingers crossed), no niggles at all just tiredness.

How are you finding the 55-70 yourself, hope the old injuries from earlier in the year are holding up ok.

finding it ok thanks, legs a little heavy most days but no recuurance of the stress fractures. I was having my doubts about the number of longish runs midweek and the relative lack of intense stuff, but have been feeling stronger on long runs so its doing something good!.....enjoy the hols

Oisin11178

Save yourself for sligo mate:D

neilc

Oisin11178 wrote: »

Save yourself for sligo mate:D

No worries frank, can't wait

neilc

Big drop in milage this week, only 38 miles compared to the previous weeks 64. With a few days off in Kerry and another few in Sligo I knew it was always going to be the case. Also as I was doing the Warriors Run on Saturday I kinda decided to treat it as a taper week.
Had a couple of nice runs in Kerry, the first was on the Dingle peninsula, it was just a case of jumping out of the car in Annascaul and following the family the rest of the way down to Inch beach. Took it real easy and enjoyed the surroundings. Managed to get up Tuesday morning before breakfast (despite Monday nights pints ) to squeeze in another recovery run on Valentia Island.

Back home Wednesday, got straight out for the only long run of the week, a 15 miler. Thursday was another easy recovery run of 5 miles before heading of to Sligo.
I took another rest day on Friday.

Saturdays Warriors Run is definitely the toughest race I’ve ever done. A lot of the mountain climb section is single file so myself and my running mate decided to go out strong from the start to avoid getting stuck behind the over enthusiastic starters. So despite an elevation gain of 115ft in the first mile, it came in at 6:45. Mile 2 brings you back down to sea level so it clocked in a bit quicker at 6:35. It’s here that the serious climbing starts, at this stage I was on my own too; on the day the pace was slightly quick for my running buddy. Half way through mile three brings you off road onto the mountain trail, it clocks in at 12:56 with an elevation gain of 516 feet. It's really only possible to do short bursts of running here, it’s just too steep. Mile 4 brings you just over the summit with another gain of 452 feet. The descent of the mountain trail is down the tourist path. I lashed it down here being careful to concentrate on every step, surprised after when it only came in at 7:51. When I got back down onto paved road my legs were like jelly but with a short sharp hill straight away there was no time to recover. Miles 5-7 were very similar with lots of smallish rolling hills, lots of up and downs (7:04 & 7:26). It was somewhere around there I was passed by the leading lady, tried my best to go with her but couldn’t. Mile 8 finally brings you back towards the village and the end is nearly in sight (6:55). The finish straight is amazing with both sides of the road packed with people, managed a bit of a sprint to finish in a time of 1:13:20, 4:12 faster than last year .

On Sunday we all headed out to Rosses Point where I did a short run and took a first dip of the year in the sea to try and aid recovery. Luckily today is a rest day cause my quads are still in absolute ribbons, tomorrows 9 miler looks to be in serious doubt.

PaulieYifter

Well done Neil - that Warriors Run sounds great fun altogether :eek:

theboyblunder

F**k me that was a steep hill.

Well done, good training considering it was holidays.