My race against the clock

EMPM

I have been reading a lot of the training logs here over the last year and i have gained a lot from them. I have seen how other people have benefited from documenting their progress and the advice given by others. This is the reason for this log, i want to improve.

As the title suggests, it is just me against the clock. My goal for this year is to PB in 5k, 10k, 1/2 marathon and marathon, reason why i think this is possible is that i am more focused now and starting to plan my sessions more and i have never done a 10k, so guaranteed a PB in that.

My PB's and goals for this year are:

Distance|PB|Goal|
5K|19:17|18:45|
10K|N/A|39:45|
1/2|1:30:51|1:29:30|
Marathon|3:23:13|3:14:59|

The races i have targeted this year are the Enniscorthy 10k in 3 week, Wexford Half marathon, Dublin Marathon, havent picked any 5k races yet, but will probably do some of the Docklands ones in the summer. Also plan to do the race series.

So with the right training and a lot of hard work i believe i can reach these goals and who know even go faster

EMPM

I suppose i should probably give a bit of background about myself.

I am pushing 40, so im starting to think that as time goes by the chances of me making new pb's will get less and less.

I took triathlon about 4 years ago after not doing much in the way of sport for a good few years. Running was always my weakest discipline, so last year i deceided to focus more on that. In doing so i found myself to really enjoy it, being able to focus on one sport and also see the gains was fantastic. So much so that this year i have deceided to focus on just running.

I dont follow any plan and have never been very good at following them either. My weeks training so far has been:

Sunday - 11k easy - 49 mins
Tuesday - 9k total - 1k warm up, 13X400m @ 3:30 pace with 200m recovery
Wednesday - 5.5k - @ 4.00 pace
Thursday - 7k - 1k warm up, 2 X 2k @ 3:45 pace and 1k at 3:45, 500m rec.

I plan to start upping the distance at the weekend. I know i probably need to start planning my weeks sessions better and its something i have to read up on.

Cheers
EMPM

EMPM

10k easy run at lunch time today, 45:30, 4:33 pace.

Legs just feeling a bit tired, i think yesterdays session took a bit out of me.

Total km so far in Jan 122.5km. Feel i need to do longer runs at the weekend.

druss

EMPM wrote: »

The races i have targeted this year are the Enniscorthy 10k in 3 week, Wexford Half marathon, Dublin Marathon, havent picked any 5k races yet, but will probably do some of the Docklands ones in the summer. Also plan to do the race series.

So with the right training and a lot of hard work i believe i can reach these goals and who know even go faster

Some decent times there! I will probably be some considerable distance behind you in Enniscorthy and the Wexford Half.

Good luck with your targets!

ThePiedPiper

Good pace and endurance in the 2x2k session there. These are the sort of sessions that'll do loads for you. The biggest gains I've made in recent years have been primarily down to a session I do coming up to marathon (I'll not scare you with the details) and tempo miles on the back end of LSRs.

Best of luck with your training and meeting and probably shattering a lot of your targets for the year.

EMPM

Thanks Guys, my main problem in races is that i tend to fade in the last km or so. So i have to build in some endurance combined with the speed.

That was my first 2x2k session, had aimed for 3 and as you can see could only manage 1k, i was wrecked. I am hopeing that these sessions will help build some stamina and toughness to keep the pace at the end of a race.

ThePiedPiper

They will definitely build stamina, no question. But, variety is important too. A progressive tempo type session, where you're starting out at 8 min/m, and working your way down to under 6 min/m pace is also very good.

For shorter race distance training, such as 5k or 10k, I don't think you'd necessarily put race tempo miles into your longer runs, but as your intermediate goals start changing and you concentrate on the longer races, this type of session can be introduced.

We've been doing a good session down the club lately: 3.00 mins - 2:30 - etc.... 1:00 - 1:00 and then back up the way. Intervals of 30 seconds. Pace in and around 5k pace. Its a toughie, the last two always a struggle, but a good one.

Edit: I meant to say that your interval sessions should be somewhat race specific. I'm no expert on 5k training, but 2k seems like a long distance interval for 5k specific training. Maybe something like the one I've outlined above might be more appropriate. But my main distances are half and full marathon, so am really not qualified to be judging the session you're describing.

EMPM

i like the sound of that progressive tempo session, finishing stronger. might give it a go on Sunday during my long run.

Although a goal is to pb in 5k, my next race is a 10k and then a half, so hence the longer interval sessions, im hoping that as a result of hard training for the 10k and half a faster 5k time will come. I have no idea if it will work, but hey, i will soon find out.

That club session, is that run for 3min recover 30sec run for 2:30 reciver 30sec and so on down to 1min and back up.

thanks

RunningKing

EMPM wrote: »

I suppose i should probably give a bit of background about myself.

I am pushing 40, so im starting to think that as time goes by the chances of me making new pb's will get less and less.

Don't let age bother you, I'm 40 and running about 3 yrs, my 10k and Marathon times are similar to yours, I foresee a great few years ahead of me and many PB's!
You'll be surprised at the age of many posters here!

Look fwd to reading your log and seeing you get many PB's!

RunningKing

Btw, I'd advise you to follow some kind of plan.
I'm reading both Daniels and P&d, you'll need to in order to understand the lingo here, but the plan (5k & 10k) I'm following is from Running Planet and a bit of my own creativity!

ThePiedPiper

Yes, 30 seconds recovery between each rep, jogging the recoveries. Sounds easy enough on paper, but in practice its a tough old one.

EMPM

RunningKing wrote: »

Don't let age bother you, I'm 40 and running about 3 yrs, my 10k and Marathon times are similar to yours, I foresee a great few years ahead of me and many PB's!
You'll be surprised at the age of many posters here!

Look fwd to reading your log and seeing you get many PB's!

Thanks Runningking, love the optimisim and hopefully i do reach the goals i have set.

EMPM

RunningKing wrote: »

Btw, I'd advise you to follow some kind of plan.
I'm reading both Daniels and P&d, you'll need to in order to understand the lingo here, but the plan (5k & 10k) I'm following is from Running Planet and a bit of my own creativity!

I do recognise that my training needs to be more structured. I have just ordered P&D's Advanced Marathoning, seems to be popular around here. Looking forward to reading it.

EMPM

Sunday - 16.5k long run, 1:20

The plan was to try and start out slow and then for the last 5k pick up the pace. Started out at 5min pace per km, kept this for 10k and then upped the pace to 4:30 pace, i tried to up the pace more but couldnt, weather was pretty bad, high winds, rain/sleat. It was tough just trying to keep the pace at 4:30. Glad to get it done.

Monday - Rest day

Tuesday - 8k Progressive Tempo.
Started off at 5min pace and picked the pace up constantly through the run finishing at 4min pace. Aerobically i felt fine, but legs are feeling a bit tired.

EMPM

Wdenesday 30th

7k - 1km warm up, 10X400 @ 3:30 pace with 200m recovery.

Really tough session today, legs felt tired even before the session and last 4 intervals i really had to up the effort to keep pace, 200 recovery's were at a crawl.

Only 11 days till my first 10k, starting to plan next weeks sessions.

Total distance in Jan 154km

ThePiedPiper

Good quality and variety in these sessions EMPM. Fairly hard to get consistent quality mileage with the weather lately, so fair play to you.

One small piece of advice, just be careful on putting two relatively difficult sessions on consecutive days. As that progressive tempo session develops, following up with the 10x400 session the following day could be a bit of injury risk. I'd try to follow a session day with an easy day, unless I've a very substantial base of training done.

What date is your 10k? Will you be going for the sub 40 in this one, or is that for later in the year?

EMPM

Thanks RFR, i am really enjoying just focusing on running and the relishing the challenge, so for now im very motivated, hopefully it lasts.

Agree, two tough sessions and my legs are not thanking me for it, they feel very tired but not sore. In hindsight i should have had an easy run day today. I really have to start planning my weeks training properly.

Its the Enniscorthy 10k on the 10th Feb, going to give it a lash at sub 40, i will be very happy with 39:59, so going to try and pace it sensibly.

EMPM

Thursday 31st Jan

10k - 4:30 pace, found this pace nice and comfortable, managed to keep heart rate low.

Tomorrow is a rest day.

Total Distance for Jan 164km

EMPM

After trying to avoide the coughing and spluttering on the train for the last month, i have finally succumbed to the germs. Have had a heavy cold for the last few days, so trying to take it easy in the hope that it clears for the weekend.

Doing my running on the treadmill to keep out of the cold weather and maybe sweat it out of me.

Sunday - 10k very easy. 50mins.

Monday - Rest

Tuesday - 5k - 22 mins, felt better today, but didnt want to push the pace or effort. My main focus is being fit for the 10k on Sunday.

Total distance 179km

EMPM

Today - Another easy run 5k 24 mins.

Feeling much better today, run was easy kept low hearth rate and legs feeling fresh.

I am now looking forward to the 10k on Sunday, feeling more confident that i had been at the start of the week about breaking 40 mins. Hopefully back in Wicklow in time to watch the Rugby.

EMPM

The morning of my 1st 10k had arrived and i woke up feeling pretty good,
legs were feeling fresh and i was looking forward to the race and hopeful to get under 40 mins.

Arrived in Enniscorthy around 11 and happy to see that the weather had eased off a bit. There was a good little athmosphere building. I was surprised to see so many club runners there, it was good and i know that it was going to be a very competitive race.

Did a little warm up and positiioned myself in what i though was a good poaition in the start up, but as the race started i found myself having to try to run around a lot of people to get a bit of space, not to worry i was off up the hill and feeling good, my aim was to get to the 5k mark just under 20min, got there in 19:45 and i was still feeling ok, the next km was tough there were a few sharp hill which took a bit out of me at this stage i was starting to feel a bit of tiredness in my legs and was having to work hard to keep up the pace. Any little hill would sap more energy from me and over the next couple of km's the sub 40 drifed away from me and didnt have the strength to up the pace against the wind, tried to push in the last km and crossed the line in 40:42, feeling like vomiting and knowing i had given everything. Over all a great race and a very good course. Some superb times as well.

Having though about the race and my build up and where i went wrong was in my training. I didnt do enough long runs, i was focusing to much on speed. So now i know what i have to do if i want to break the 40 mins.

druss

Well done!

I was out there too ( a fair bit behind you) and also struggled a bit at the start to get some space and towards the end with the wind.

You're certainly on for a sub-40 in the right conditions.

EMPM

Thanks Druss, there were a few more hills than i had expected, although a very enjoyable race. Certainly a bit more training to be done!

sb78

EMPM wrote: »

The morning of my 1st 10k had arrived and i woke up feeling pretty good,
legs were feeling fresh and i was looking forward to the race and hopeful to get under 40 mins.

Arrived in Enniscorthy around 11 and happy to see that the weather had eased off a bit. There was a good little athmosphere building. I was surprised to see so many club runners there, it was good and i know that it was going to be a very competitive race.

Did a little warm up and positiioned myself in what i though was a good poaition in the start up, but as the race started i found myself having to try to run around a lot of people to get a bit of space, not to worry i was off up the hill and feeling good, my aim was to get to the 5k mark just under 20min, got there in 19:45 and i was still feeling ok, the next km was tough there were a few sharp hill which took a bit out of me at this stage i was starting to feel a bit of tiredness in my legs and was having to work hard to keep up the pace. Any little hill would sap more energy from me and over the next couple of km's the sub 40 drifed away from me and didnt have the strength to up the pace against the wind, tried to push in the last km and crossed the line in 40:42, feeling like vomiting and knowing i had given everything. Over all a great race and a very good course. Some superb times as well.

Having though about the race and my build up and where i went wrong was in my training. I didnt do enough long runs, i was focusing to much on speed. So now i know what i have to do if i want to break the 40 mins.

Well done on the time, I think you were a bit unlucky with catching a cold a week before the race. I'd say this took more out of you on the day than you realized. Also, the conditions yesterday were tough, especially the last 2 miles running into the wind. For what its worth, for the long runs, I was doing 1 long run (between 6-8 miles) per week at the weekend for my 10km training. I tried to mimic race conditions, so start off slower and then increase tempo on each mile

beeduybe

Well done. Thats a more than decent run for your first 10k. A few more months of solid training and with the experience of this race under your belt and I reckon you won't be long going sub 40.

EMPM

sb78 wrote: »

Well done on the time, I think you were a bit unlucky with catching a cold a week before the race. I'd say this took more out of you on the day than you realized. Also, the conditions yesterday were tough, especially the last 2 miles running into the wind. For what its worth, for the long runs, I was doing 1 long run (between 6-8 miles) per week at the weekend for my 10km training. I tried to mimic race conditions, so start off slower and then increase tempo on each mile

Thanks sb, I just need to plan my weeks sessions a bit better and factor in some long runs like what you said. Probably pick another 10k in March to give it another go

EMPM

beeduybe wrote: »

Well done. Thats a more than decent run for your first 10k. A few more months of solid training and with the experience of this race under your belt and I reckon you won't be long going sub 40.

Thanks beeduybe, i am happy with the time, and even more motivated now to break the 40mins. Bring it on

EMPM

Weeks training so far

Monday - recovery run, 6k at 5 min pace. Easy pace, legs not feeling to tired after yesterdays pace.

Tuesday - Hill Reps, 1k warm up 6x400m Hill reps @ 4:30 pace 1k warm down.
Not really sure what pace i should be attempting these at, this one was done at marathon pace.

Wednesday - Long run, 18k @ 4:55 pace. Ran into work this morning form Shankill to the city centre, although it was lashing rain i actually enjoyed it, it was a nice way to start the day. Legs feeling a bit tired now. Tomowwor is going to be a rest day.

Started reading P&D's book, there sure is a lot of info to take in especially chapter one

ThePiedPiper

Well done on the 10k race EMPM. A windy day like that can be a real struggle, so you did excellent to hang on and only lose a minute in the second half of the race.

Do you plan on following P&D plan to the letter or are you going to take it as a guide?

EMPM

RunForestRun wrote: »

Well done on the 10k race EMPM. A windy day like that can be a real struggle, so you did excellent to hang on and only lose a minute in the second half of the race.

Do you plan on following P&D plan to the letter or are you going to take it as a guide?

Thanks, having had time to reflect on the race, i am quite happy with how it went.

I am currently reading the chapters before the training plans, i want to be able to understand what it is i am being asked to do and why. Currently on the tapering chapter. Have to say i find it all fascinating.

I will probably follow a plan as much as i can, which one i follow will depend on how much millage i can do each week.

Do you follow any of the plans yourself

ThePiedPiper

No, I don't really follow any plan to be honest. I would however keep a lot of the Lydiard theory as well as Noakes and Canova in mind when I'm putting my own loose plans together. A lot of the Canova stuff really only relates to the very top level, whereas a huge amount of Noakes' Lore of Running is dedicated to ultra-training, specifically Comrades.

I like knowing what's in a lot of different plans, and taking from them what I think suits me at any given time. I don't think I'd have the discipline to stick to any plan very well, but I've heard lots of good things about P&D.

EMPM

I have never followed a set plan before, and am thinking that i should do. After reading some of the book i am seeing where i went wrong with some sessions, so slowly i am learning about how to structure my training and wht will work for me. It may be a case that i take a plan from P&D and just tweak it a little to suit me.

Friday

5m @ 6:50 pace, which is half marathon pace.

Signed up for Wexford half in April so i am switching to recording in miles

EMPM

Weekend was hectic so i didnt get the time to get any runs in at all. I always feel a bit hard done by, when i dont get run at the weekend.

Monday

6 mile tempo run 43 mins. After no run at the weekend i felt fairly good at this pace.

Tuesday - another busy day in work, so missed out on run.

Wednesday

Medium long run. 11.25 miles in 1:24, this is aroung 7:27 pace, which is around what i hop to be my marathon pace. What a lovely morning for a run, a bit cold but no wind, legs felt fine during the run and dont feel to tired after it. Joints are a little sore.

ThePiedPiper

EMPM. Good stuff with the 11 mile run there, very good pace.

Just an observation, and take from it what you may.

There seems to be a slightly larger than normal gap beteeen your half marathon pace (6:50) and full marathon pace (7:30) at 40 seconds a mile.

My most recent half marathon and full marathon, both of which were PB efforts, had average pace of 6:20 and 6:44 respectively, so 24 seconds a mile difference.

When you do get to the really proper marathon-specific work, I'd be inclined to train for a goal you think might be 5 minutes faster, then run conservatively for the real goal. For instance, if you're aiming for a sub 3:30, you should really train for 3:25, and you'll find the 3:30 pace on the day very manageable.

EMPM

Thanks RFR,

I am basing my marathon time on aiming for 3:15 in October, which is about 7:26 pace, last year i did 3:23 but was aiming for 3:15, i just didnt have the stamina in the legs and slowed up about mile 20.

My logic behind doing my medium long runs at this pace is that i can still recover from it to do the next days session, and do my temp runs at 6:50 pace which will be my half marathon pace.

I had signed up for the Enniscorthy Half in April, i am no longer able to do that so i have now switched entry to the Wicklow Half. I am not expecting a pb in this race, looks a bit hilly

This weeks training so far.

Monday

8.5km - 1k warm up, 5 X 1k @ 3:45 pace with 500m recovery. The last two sets were tough and had to push it a bit to maintain pace.

Tuesday

8.5km tempo run - 500m warm up, 8k @ 4:15 pace, with about 1k of hills.
Again, this was a good challanging workout, pushed hard on the hills to try to maintain a decent pace.

Wednesday

11.25 miles 1hr 26min - Medium long run. This is the 3rd week i have done this early morning run, i am really enjoying them. Legs were fine for the first 9 miles but ran out of steam then and slowed for the last couple of miles. I think last night tempo run took a bit out of me. my leg muscles were a bit aching all day, went to bed pretty early.

Thursday

3 miles recovery run - after yesterdays run, today was just about taking it easy.

Friday

6 mile fartlek planned for tonight

EMPM

Missed my long run at the weekend, just a lot of family stuff on and thought i may lose a few brownie points going out for a couple of hours on Mothers day, well that was my excuse to myself.

Today - well the weather is pretty bad so deceided to hit the threadmill for my run. 6 miles with 5 miles @ 6:30 pace, raised gradient to 1%. Actually wasnt to bad, it can be a bit boring but gets the workout done.

Only two weeks to the Wicklow half now. I know i have not done near enough endurance training, so not hoping for a pb but still give it a good lash.

EMPM

Only 1 week to go now until the Wicklow half, looking forward to it, hopefully the weather picks up a bit.

Last weeks training was as follows

Monday 11th

10k - Tempo run, 1k warm up, 8k @ 4:10 pace, 1k warm down. I really enjoy these sessions. Run slightly faster then my target pace for the half, but short enough so that im not completly wrecked.

Tuesday

7k - Hill reps, 1k warm up 8 x 400m hill reps @ 4:15 pace.
Did this on the treadmill @ incline 4%. Kept pace @ 4:15 and put incline to zero for recovery. Tough session.

Wednesday - rest day

Thursday

8k - Speed session, 1k warm up, 5 x 1k @ 3:30 pace, 1 k recovery. Seriously tough session, i was completly wrecked after this one, could have fallen asleep at my desk after lunch.

Friday

5k - Recovery run, legs still tired from yesterdays session, just glad to get this one done.

Saturday

14 miles - 1:45. Long run at 7:30 pace. Felt surprisingly good on this run and was able to control the pace. Even though im currently focusing on half marathon, this gives me more confidence of achieving my goal of sub 3:15 in the Dublin marathon.

Sunday & Monday were days off for some quality family time

So the plane is to reduce the distance this week and arrive at the start line feeling fresh on Sunday, would love to go sub 1:30, but i dont think it will happen this time.

EMPM

Took it very easy last week, im never quite sure how to taper and still experimenting with what suits me. So just did two short tempo runs last week.

Tuesday 8k @ 4:15 pace, felt very comfortable.

Thursday 6k @ 4:15 pace, again felt very comfortable, as it should at this stage.

Friday - Had planned to go for a nice easy jog, but there would have been nothing easy about jogging in that weather so canned that idea especially after taking 2 1/2 hours to get home thanks to Irish Rail. fair play to those that did go out in that.

I never like to run the day before a race so Saturday was all about trying to take it easy but with small kids that is a workout in its self.

Sunday - Wicklow Half.

One of my goals for this year is to get under 1:30 for the half, now i wasnt treating this as the race where it would happen.

I was glad to see that the rain had stopped, but still very cold and windy, so i wasnt sure what to wear, went with base layer, top, shorts, hat & gloves, now i never wear a hat even training, but i was so glad i wore it.

Race started off at a good pace, markers were in km, so time seemed to be going by quicker. The fist 3k we had the wind at our backs and was relatively flat, then we were into the hills, i was feeling grand on the hills, my strategy was not to push it to hard on the just to keep the hearth rate constant and then push the pace on the flat and downhill, this seemed to work well and i was surprised that i was able to keep pushing sub 6:50 miles on the flat and faster on the downhill sections.

From about 13k - 16k was an awful stretch, straight into the wind and very undulating, i was out on my own one guy about 100m ahead so i just focused on trying not to dropped any more by him, i was happy to get through this section without dropping to much time, last 5k i was able to keep up oace and even catch one person, this is normally where i weaken a bit so i was delighted to still feel strong.

The last km seemed like it was downhill, tried to push the pace hard, i could hear the pounding of someone behimd me so pushed even harder, pace was now sub 6 min miles, just was we git to the botom of the hill i could see the jail (where the finish line is), thought it was the finish line, but we had to run around the side, where there was a little small hill, which nearly stopped me in my tracks and the guy went past me, ah well, i had given it my all, crossed the line in 1:31, 29th overall. Very happy with how it went, delighted to feel strong throughout and only 3 people passed me in the second half.

I never thought that i would break the 1:30 hear but i didnt expect to do this well, bring on the next one!!

guinang

Good run. I ran this half too and thought the course was tough. I tucked in behind a couple of lads for that part of the of course you found tough but then I had the benefit of being further back so more bodies around to do that. It helped to focus on just following someone rather than thinking about the long stretch. thought 16 - 18 was a nightmare with that steady incline.

Sub 1.30 is a definite for your next half, though I'm sure you're well aware of that.

EMPM

I think its as tough a course you will get but i did like the route, nice quite country roads and im sure the views are good on a nice normal spring day.
Any time i went to look i got a blast of wind in the face

ThePiedPiper

Well done EMPM, very good time and result. The sub-90 will come very naturally to you now, I'm sure. Great reward for all your steady and consistent training.

RunningKing

Great run, given the hills, wind and cold, it'll definitely stand to you for the next half.

EMPM

Its nearly 2 weeks since i have updated this log now, going through a bit of a manic time in work and also feeling a bit of a lack of motivation. Every session seems like i have to struggle to go out and do, but once im doing it it feels ok.

Since the half in Wicklow i have had a couple of aches, one in my ankle and the other around my glut/hip area, but once i warmed up, they went. So i have been avoiding any speed work until this week.

Last week was mainly longer slower runs done, 50k in total done at a range between 4:30 & 5:00 pace.

This week, ankle felt much better and planned to do some speed sessions this week

Sunday LSR - 13 miles in 1hr 40mins. Ankle was ok after this, glute/hip still a bit of a niggle.

Monday rest

Tuesday Intervals - 1k wark up, 5 x 1k @ 3:45 pace, 1k warm down. Felt tired after this but was able to hold the pace through the intervals.

Wednesday rest

Thusrday Tempo - 1k warm up, 5k @ 4:00 pace 1k warm down. Feel great after this. After the warm up when i upped the speed i felt a click in the area around the glute/hip that was troubling me, after that it felt fine and now it is still ok, dont know what was wrong but it seems ok now, hopefully it stays like that.

EMPM

Decided to join the local running club last week and have started doing track intervals, these are great, lot of faster guys in the group so finding that im having to push myself a lot more than i would on my own.

Monday - Track intervals

1600m, 1200m, 800m, 400m.

1600 was at 5.48 pace, cant remember the otehr two and 400m 77secs

Tuesday - Recovery run

5 miles @ 8min pace. Legs felt tired after the track session last night, so glad just to get this one over with.

Wednesday - Medium/long run

11 miles @ 7:35 pace. Legs felt ok but rest of body didnt really enjoy it, sometimes my system doesnt like early morning runs, this was one of those mornings. Happy overall with pace.

Thursday - Rest day today, last 3 days sessions i can feel in my legs and i want to get a good hill session tomorrow.

ThePiedPiper

EMPM, great decision on joining the running club. It'll help your development, and you'll probably enjoy your running all the more.

You're doing good solid training at the minute. I only wish I'd the time at the moment for something similar. It'll stand to you no end when you start the more intensive stuff in August/September.

You put a plan together yet for the summer/autumn races?

EMPM

RunForestRun wrote: »

EMPM, great decision on joining the running club. It'll help your development, and you'll probably enjoy your running all the more.

You're doing good solid training at the minute. I only wish I'd the time at the moment for something similar. It'll stand to you no end when you start the more intensive stuff in August/September.

You put a plan together yet for the summer/autumn races?

It certainly makes interval sessions much more enjoyable, nothing like sharing the pain.

Im planning the following races over the next few months, im also open to any suggestions. I am mainly focusing on longer distances as my main aim is to get under 3:15 in the marathon. I might do a couple of the park runs as well.

Enniscorthy 1/2 - 26th May
Docklands 10k - 20th June
Clontarf 1/2 - 13th July
Rock & Roll - 1/2 5th Aug
Belfast 1/2 - 22 Sept (helping pace someone, so not racing)
Dublin Marathon - 28th October

ThePiedPiper

EMPM, that looks like a decent plan of races.

My only issue would be having the Clontarf and the National half marathons within three weeks of each other. I don't think there's really much to be gained from racing both and you'd probably get much more from a long training run or a shorter distance race.

I wouldn't rule out doing a few 5k or 4 mile races either if you can fit them in. Or even, if your club has such a thing, a Time Trial over 3 or 4 miles. These races/TTs are excellent for building speed, but short enough that you can recover quickly and not lose too many days training.

EMPM

Thanks RFR, i had been in two minds about doing Clontarf, so i think i might drop it and just do a long run.

I agree about doing more shorter stuff, just did a 6k race yesterday and it was so tough, i have gotten used to running slower and longer. Must put a few park runs on my race calander.

EMPM

6th May
6k National Road race champs in Gowran, did this as part of a team with the club, kind of knew i would be out of my dept here. Havent been really training for the short stuff but thought it would be good experience. Field went out very fast as expected, 1st km 3:30 pace knew i couldnt keep this up and wanted to slow back a bit but for some reason my head kept telling me to push so i did, and blow up i did. Finished around 23 mins. Overall happy enough and i enjoyed the experience, certainly think i might focus on the shorter distances next year.

7th May
Legs were a bit tired from yesterday, so a 5 mile recovery run @ 7:30 pace

8th May
Hill session today, 5 mile undulating route, ran at 6:50 pace, so had to push on the hills to maintain the pace. Good solid workout.

9th May
Tempo run, 5 miles at 6:40 pace, legs were a bit tired but overall felt comfortable.

10th May rest day, felt i really needed this. Couldnt stop eating all day, trying to avoide the unhealty snacks is not easy, need to stock up on nuts for a case of the munchies.

Missed my long run this weekend, had a lot of family stuff on and general tiredness.

13th May
Track interval session tonight and boy was i glad i hadnt run in 3 days.
8 X 600m with 45 seconds recovery. Savage workout. 1st rep done in 2:01, knew i couldnt sustaion this, the rest were done around 2:08-2:10.

14th May
Legs were very sore today after last nights intervals, especially my hamstrings and calfs. So on the cards today was a nice easy 5 mile recovery. Did not go to plan, such a nice day and a lot of people out running, i ended up pushing it that bit further and a bit faster, 6 miles @ 7:20 pace. Needless to say i was walking around very slowly in work after that.

Strawberry half marathon in a week and a half, so focus on getting to the start line feeling good.

EMPM

16th May

Tempo run - 1k warm up, 8k @ 4:15 pace 1k warm down

17th May

Hill session - 6k undulating route , focus was on maintaining an average pace of 4:15 which is half marathon pace, focus on pushing on the uphill. Felt ok after this.

18th Rest day

19th May

13 mile run @ 7:25 pace, had one of those good days where you feel like you run all day at the same pace.

20th May

Club session - tonights intervals were 1k,2k,1k followed by some drills and 100m sprints. Mixed session, felt ok on the longer intervals but on the sprints felt a little strain in my glute, hopefully it will clear up.

21st May

Recovery run - 6k @ 5min pace, took this very slow, was feeling the strain from last night session so just wanted to see if a light session would help. Glute felt ok once warmed up and not to bad in the evening.

22nd May - took a rest day as Glute still feeling a bit sore

Glute feeling much better today, plan on doing another light jog tonight to see how it feels running. With the Strawberry Half on Sunday i dont want to aggravate it, apart from that im feeling good and looking forward to the race

EMPM

23rd May

9k flat route, just wanted to see how my glute felt on this run so started out slow a picked up the pace to half marathon pace, it was sore to start but once warmed up it seemed fine. Today it feels ok, so i am going to take it easy today and tomorrow.