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Lavaredo Ultra Trail: 120km across the Dolomites
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27-02-2013 4:13pm#1I’m going to run across the country, well that’s the plan anyway
. Training for Bay2Bray2013 is now in full swing!
The run starts in Galway on the 26th of July and finishes (hopefully) in Bray on Sunday the 28th. Me and 3-4 other lads are doing this to raise awareness for the Irish charity Suicide or Survive. Bay2Bray2012 raised an incredible €16,000 for the charity after their run last October. The entire distance of the run is 250km. The plan is to run 105km on the first day, 95km on the second day and 50k on the final day.
Aside from the charitable aspects I am doing as I think it will be an amazing achievement and something that not many people will ever be able to say they have done.
As regards training I know the LSR, and back-to-back LSRs will be the most important runs to complete. However, I’m not going to skimp on the intervals/speed work. I have a long standing goal of running a 35 minute 10k so I will have to wait and see if training for two different distances at vastly different speeds is possible (or sane!). I’m going to give it a go and see if it’s doable, if it’s not, I will have to adjust my priorities. My thinking on this is pretty simple: I believe the faster and fitter I am, the easier I will find the slower pace of ultra-running.
I met up with two of the other lads who are doing it last night for a run, they have already done a huge amount as regards organizing transport, hotels, sponsorship etc… I really need to get the finger out! The run was a flat 10k around Bray. The one thing I was worried about before committing to this thing was that I wouldn’t be able to run at the slow pace needed to cover huge distances. I really don’t mean for that to sound big-headed but I just never run that slow! We ran at the pace we plan to run Bay2Bray at and it was grand, around 11 minutes per mile. Enduro gave me some great advice regarding this: don't think "run slow", think "run long". Keep yourself focused on positive targets, rather than negative effects.
I’m 13 weeks into P&Ds 70 mpw marathon schedule which should take me up to the Wicklow Way Ultra at the end of March. After that the training will shift in focus to one or two interval sessions during the week and stretching out the length of the long runs on Saturday and Sundays. I know I already have a log here but I thought a more specific training log for this event might get more attention for the charity. So please like our facebook page and please chip in with any advice you might have!
Right, time to hit the bricks!!!19
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Tuesday - this was the only day where I had a chance to do intervals, but it turned out that it was also the only day that I could meet up with the other B2B lads as well, so I thought it would be better to meet them and discuss this running across the country lark and leave the intervals for another day. P&D called for 4x1200m @ 5k pace, I was going to meet the lads in Shankill so I did some 400m reps @ 10k pace on the way there instead. The times of the reps are all over the place as pace was dictated in the main by hills, crossing roads etc. Once there we did a slow 10k and hashed out a plan re food, accommodation, breaks etc. On the way home I did the same 400m reps as on the way down.
Av pace for the splits (to Shankill): 5:59, 5:43, 5:28, 6:39, 6:14
Av pace for the splits (from Shankill): 6:14, 5:48, 6:00, 6:24, 5:36
11 miles in total for the day.
Friday - I had the morning off work so headed to the track for some mixed intervals. I havent done this session in a while, it makes you work but doesn't leave you overtired. Did a 2 mile warm up followed by: 2k @ HM pace, 1m @ 10k pace, and 1k @ 5k pace with 90 seconds recovery jog in between reps. Topped it off with a 2mile warm down.
Splits:
2k @ HM pace: 7:38
1m @ 10k pace: 5:46
1k @ 5k pace: 3:25
Im doing the IMRA race tomorrow, plenty of hills so good for building strength. Its probably not the best idea to do intervals the day before a race but I have to get used to stacking hard days on top of each other (followed by the appropriate rest of course ) 0 -
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Week 15 - Two weeks until the WW Ultra
Mon, 4 Mar – Rest Day
Tue, 5 Mar – 4m in the morning, 4m in the evening with 8 x 100m strides thrown in. I’ve never really liked strides. For me, they are too short to really have any effect on my running so I never see the point in doing them. During this run though they felt great, really felt strong and like I was building on previous work and getting somewhere.
Wed, 6 Mar – 4m easy in the morning and 10 tempo run (67:45) in evening.
Thur, 7 Mar – 5m recovery. I was exhausted during this run. I was supposed to do 6 strides but I just didn’t have the energy. I did an out-and-back run and at the 2.5m turnaround I had to (had to) take a break. Felt light headed too, the tempo run must have taken more out of me than I thought.
Fri, 8 Mar – Vo2 max intervals. 2.5m warm up / 5 x 1200m @ 5k pace / 2.5m warm down. This was a hard session. I was looking forward to it because my last V02 max session had gone so well, but this was a grit-your-teeth-and-fight-through kinda session! I found the first interval pretty hard and I was questioning if I’d be able to do four more. But I always find that whenever you have a number of intervals to do (in this case, I had 5 intervals), once you get past the half-way point (in this case, 3 intervals), it’s a lot easier to finish off the set no matter how hard they are or how tired you are.
Splits were very even: 4:08, 4:08, 4:07, 4:08, 4:08.
Sat, 9 Mar – Met up with a couple of the lads doing B2B for a run. It’s hard for us to meet up for a run so anytime we do we usually use it as a chance to make plans, pitch ideas etc for B2B. It’s all starting to come together, the lads’ training is coming along. They are starting from a smaller base than I am and are building slowly increasing by 4k per week (following the advice of the legend Gerry Duffy who was nice enough to give us some tips
) . And the list of runners doing the event is almost finalized. We have four definite runners with two “maybes”. When we are doing the event itself the plan at the moment is to run 60 miles on the first day with a few small breaks interspersed throughout so we can eat, change clothes etc. I pitched the idea that it would be much easier on us physically and mentally if we ran 30 miles in the morning and then took a long break during the day (around 4 hours – to relax, see physio, eat, sleep etc) and then do 30 miles in the evening. To me (a person who has ZERO ultra experience!:pac:) this sounds a lot easier than doing the whole 60 miles in one go. But the lads didn’t go for it, which is fair enough. During the run we will be inviting people to come and do sections with us, so if we took a long break during the day we would miss out on this. Also, even if we ran 60 miles in one go and took no breaks whatsoever it would still take us about 11 hours to do it!:eek: So to add a four hour break into the middle of that would mean we would be running into the night and getting to bed very late before an early start the next day… Anyway, back to todays run. We did a two hour run along the N11. We really couldn’t have picked a worse route for conversation...:(
Sun, 10 Mar – Picked up my new Brooks Cascade 7 from Amphibian King so went for a wee 5 mile jaunt around my local park. I tried on the Cascade 8 as well as the 7, the 8 felt OK but kinda rigid on my feet. The 7 felt much more comfortable so I went for them. Felt great on the run and didn’t really feel like they needed to be broken in at all. Slight hot-spot on the outside of my toe after the run but that could have been caused by my sock, I’ll keep an eye on it anyway on further runs.
Total Running: 56 miles
So, a decent week. The mileage is creeping down in prep for the ultra but I still got two sessions in which is good. The only negative would be that I had to break my long run into two runs in order to meet up with the B2B lads. I’m looking forward to the ultra now. I’ll be on my feet for 5+ hrs so it will be good prep for B2B and I’ll learn a lot about how my body reacts to longer runs, food on the run, hydration, blisters etc so there are a lot of positives to doing it. I clocked up just under 30 miles on the bike as well this week. I’m thinking that as B2B gets closer I’ll reduce the number of runs I do a week from 6 to 4 and do a session on Tuesday and Thursday with a longish run on Saturday and a longer run on Sunday. On the days I’m not running I’ll cycle instead.
137 days to go.0 -
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P&D Week 16
Mon, 11 Mar - 4m easy in the morning and evening. The evening run had to be cut short due to a bad blister developing due to my new runners (more on that later).
Tue, 12 Mar - Vo2 max intervals - 3x1600m @ 5k pace.
Wed, 13 Mar - 4m easy, just a gentle jog home from work.
Thur, 14 Mar - 5m easy with 8x100m strides.
Fri, 15 Mar - Rest day
Sat, 16 Mar - 6m easy with 8x100m strides.
Sun, 17 Mar - 13m on the DMW. As I mentioned the new Cascadia 7s were giving me blisters. Gave amphibian king a quick ring and they told me to drop down and said they'd replace them no problem. Tried on two pairs of trail runners, the Cascadia 8 (which I wasn't too mad on last week) and the Saucony Peregrine. The Saucony felt really comfortable on, grips felt great and they were quite light. The only thing was the heel was a lot smaller than I'm used to, so they would take some time to adapt to. I will definitely try them again in the future. I tried on a size 9 in the cascadia 8 (usually a 10) and they felt really good. I opted for them because the heel-toe drop is more similar to what I'm used to. They also provided better cushioning on concrete. So anyway, wasn't I describing my run?? Headed down to Shankill to take in some of the DMW. This route has nearly everything that the WW Ultra will have so its a good place to try out my new runners. First impressions were good, they were very comfortable on the road run to Shankill. But when I hit the trail they were fantastic. The grips toward the toe are fantastic and made climbing a lot easier. I hammered a few downhills too and they held up very well. Thick mud was the only surface where they didn't provide good grip but I'd say that is true of most trail runners. Hammering the descent from the tower towards pucks castle I thought I better ease off as the trail here was very muddy. Just as I stepped on a wooden post half-buried in the trail (which, ironically was put there to aid footing) I lost my grip and fell badly on my side. Whacked my knee on some rocks and have several deep scrapes on my shin and eh, glute :0 covered in muck too, thank god I found a stream to wash off In as I wasn't looking forward to running through Shankill village and ballybrack village looking like swamp thing!! Knee is pretty sore after but should be grand for the race next week.
Toatal running: 45m
One week to go until the ultra and another reduction in mileage this week. But I'm kinda feeling like I should be doing more? Also little nagging doubts are beginning to surface, like did I do a long enough Long run? Think my longest run was 21m, and I have to add another 10m to that in the ultra!!! Also I never managed to get out for a proper recce of the route, hope that doesn't come back to bite me on the ass come race day! There seems to be conflicting advice as to how important a recce is for this race. On the IMRA forum for the Trail run the advice seems to be that recce's aren't essential, but in discussion about the ultra the consensus seems to be that they are needed. Both races are on the same route so it's all a bit confusing
anyway, nothing I can do about it now...all I can do is rest up, get a few easy runs in and hit the start line as fresh as is possible. 0 -
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P&D Week 17
18, Mar - 8m. 4m in the morning, 4m in the evening.
19 Mar - 5m. Felt very sluggish even though I kept the pace very slow.
20, Mar - 5m. Again I felt knackered during this run as well. I was spent after 5m, the thoughts of adding on another 26m.....:eek:
21, Mar - 4m. Felt slightly more energetic during this one but still not back to normal.
22, Mar - Rest Day
23 mar - Wicklow Way Ultra
I had a terrible nights sleep before this one, but it didn't seem to effect me on the morning of the race as I was excited to take a step into the unknown and do my first ultra. Breakfast was muesli with banana, lucozade, 3 cups of coffee and Rage Against the Machine! Clothing choice was a real head scratcher for this one - I must have changed my mind 5 or 6 times... In the end I went for shorts, long sleeve top from lidl, cycling jersey, a moremile thermal top, hat and gloves.
The food I would bring also required quite a bit of thought. I considered doing it with just drinks and gels, but I figured that there would be about 7 hours between my breakfast and the next time I would eat so it made sense to put some real food in the drop bags. I've never eaten on a run before so I went with small things I thought would work.
Drop bags: 1x banana, 1x nutri grain, 1x half a rolled up nuttela sambo, 1x 500mls electrolyte drink, and 1x 250mls of high5 sports drink (crone drop bag had 2 high5 drinks because I would visit crone twice). I also brought 2 isogels to only be used in emergencies.
I did no warm up before the race as I planned to use the first couple of miles of the race to warm up. The race started and I settled into an easy pace. It was hard to hold back but I knew this was going to be a long day and I knew very little of the course so it was better to be cautious starting off. I had a very general plan of finishing in about 5 hours, so I kept an eye on the mile splits - an average of 9:40m/m would bring me round in 5 hours. I planned to do the first half nice and easy, walk wherever was needed and hopefully up the pace on the return leg. The first couple of miles just felt like a Sunday jog. We hit the snow earlier than I was expecting toward prince Williams seat. The descent from here to the river was very mucky, a few lads around me slipped a few times.
During the race briefing we were warned to stick with someone who knew the course around djouce. As we were getting close to crone I settled into a group with a few lads who have done the race before so I decided to stick with them. At crone I switched out my drink bottles, drank half of the electrolyte drink and grabbed a Nutella sambo and a banana. I wasn't hungry at all but I told myself to eat now for later in the race. The sambo wasn't great, too much chewing required. The banana was much easier to handle and more satisfying. While at crone the view of the surrounding hills cleared but the summit of djouce remained covered in mist giving an indication of what lay ahead. The djouce climb was very hard. The normally runnable trail was covered in a thick layer of snow that hid puddles of icy water beneath. My feet were frozen, I tried to run wherever I could just to keep warm but the snow was very thick in places. I have faced similar conditions in the IMRA Ticknock race earlier in the year. That time my head really dropped and it made the rest of the race a struggle. This time I was determined to stay positive as I knew I had to return to this part of the course and these conditions later in the race. I also began to formulate an ingenious plan for warming up my frozen feet should i need to on the return leg - I could piss on them!! :eek: look, desperate times call for desperate measures! I knew at this point that the hope of finishing in 5 hours wasnt going to happen. I wasnt too concerned about that anymore as just finishing in these conditions would be an achievement.
Along the shoulder of djouce the icy puddles continued. The view here was incredible, all I could see was white. No horizon could be distinguished from the snow. The group I was with had slacked off here and I broke away on the boardwalk. It was hard to stay on the boardwalk though as it was hard to see with all the snow. I just tried to steer clear of the white stuff and stay on the greyish white stuff. The boardwalk was also very icy so I made very slow progress here. I hit the turn at Lough Tay and started the long descent towards Ballinastoe. I passed a few of the ultra runners leaving for their return leg and the I passed the trail runners starting their race. In ballinastoe I drank nearly all of the 500ml electrolyte drink, grabbed a banana and a nutri grain - but most importantly changed into a fresh pair of gloves!!:cool:
The climb out of ballinastoe was very hard. After a long downhill and standing around getting my drinks sorted heading back up hill was a struggle. My watch said 2:40 here so a 5 hour finish was well out the window. For the rest of the race i didn't look at my watch, I just focused on getting through the remaining miles one step at a time. On the climb I psyched myself up for what was facing me. I quickly got a banana in and passed another ultra runner before we hit the snow again. Towards Lough Tay I started to pass some of the trail runners on the boardwalk. This was a good thing and a bad thing. It was good because its always a nice boost to pass someone on the run. But it was a bad thing because it meant I had to leave the boardwalk and run in the thick snow to pass them, tiring me out. This was especially hard along the shoulder of djouce as the track was so thin and sandwiched between two slippery slopes. The decent was good fun - I tried to run in the soft powdery snow as much as I could. Thankfully I didn't need to implement the "piss plan"
I had to walk the climb after the dargle crossing and I was really feeling the strain in my calfs at this point. Following this was a long descent towards crone which was tough on the legs. In crone I grabbed my remaining drink bottle, pocketed my last nutri grain and downed the rest of my electrolyte drink. My stride was getting very loud at this stage but I just focused on catching one runner at a time. The long fire road climb to Williams seat was a killer. I was breathing hard now so I ran for 30 seconds then walked for 30 seconds. As I began to feel better I stretched it out to a 40 second run and 20 second walk. I was so tempted to look at my watch and see how far i had gone (i wanted to see if I had passed 26.2miles!) but I resisted because I really didn't want to know how far I had left to go! Finally got to the summit and began the long snowy descent before hitting tarmac. The road downhill section was tough, a bit too steep after running for so long. There's no rest here as the course swings right back up into a fecker of a climb. Some great support along this part of the route though. Eventually I hit the top of the last climb and was surprised to see that I could easily shift gears and hit HM pace for the last mile. Crossed the line in 5:07:25. Absolutely thrilled to complete my first ultra on what was a spectacular course! I finished in 8th position too which I suppose ain't too shabby for a first timer
Things that worked:- P&D 55-70 - Amazing program, my endurance has tripled since I began this 17 weeks ago.
- Clothes - I was worried my thermal top would be too warm, I've never raced with it before so was unsure. Turned out to be the perfect choice. Wearing a cycling jersey was also a great choice as I could carry so much in the back pockets on the run. My new trail runners worked out as well. My toes are quite sore today from them, but then again they might be sore from the 5 hours of running!
- Drop bags - In the race I was surrounded by guys wearing back packs and carrying all their food and drink. I thought I might have missed a trick here. But reaching the drop bags gave me something to look forward to on the run and had the added bonus of dividing a long run into 4 shorter runs, which was was a boost mentally.
- Core work - the bit of core work I do everyday seems to have had a big benefit for me. I had been worried about the long downhills as i usually get pains in my mid section, but nothing of the sort happened yesterday. Happy days.
- Downhill technique- like the core work, the extra bit of attention I gave to downhill technique really paid off. I was a lot more comfortable than I usually am and felt like I floated the downhills rather than fought them.
- I didn't do a recce - I didn't need to do one in the end as the course was well marked. Gambled and won!!
Things I would do differently:- Glasses - it rained. I had to take them off. How many times must I learn this lesson!!??
- Do a warm up - not a jogging warm up but some dynamic stretches and twists etc as my back, shoulders and arms are very stiff today.
- Have spare hat at ballinastoe - being able to change into a fresh pair of gloves was a big boost in what was horrendous weather. A new dry hat would have been nice to change into.
- Wear compression socks / calf guards - this would have given my legs some relief on the longer climbs and also protected my shins from the ice. My shins were covered in blood by the end and are red raw now.
Total running: 54m
So me being so tired during the midweek runs must have been a touch of 'taper madness' I suppose as I was raring to go on race day. I'm really happy with how the race turned out and chuffed to get a top ten place! I'm also delighted with where the P&D plan has brought me, I've really improved in several areas of my running and this made it possible for me to enjoy every second of the ultra. Completing the ultra in a good time has also given me a big confidence boost going forward and tackling B2B.0 -
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Cheers guys
Just looking at the results there, that was an incredible performance by the winner to finish 20 minutes ahead of Paul Tierney, who is no slouch :eek:
Then again, with a name like Jonny Steede he was either going to be an amazing ultra runner or a pornstar!!!:pac:0 -
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Fantastic run over the hills DSS. Savage result for your first ultra. Sounds like amazing conditions and experience. I'm only just catching up on it all now - I had been looking out for a report on the "6.2 miles in ..." log, and was getting worried that you might still be up Maulin trying to find the path in the snow.
Looking forward to a decent catch up over a few miles around Killiney/Bray/Enniskerry some weekend.
Keep up the great form.
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Fri, 29 Mar - Just did the usual 4m into work. Took it nice and handy as it was my first run since the ultra.
Sat, 30 Mar - Had to do a few hours in work so I ran there and back. I had to reign myself back during this one as at times I was hitting <7m/m easily. Its a good sign I suppose, but recovery is the name of the game this week.
Sun, 31 Mar - Had my first hangover in about 3 months so I headed to Killiney to let the hills sort me out
Havent ran this route in a while, in the past I ran it ~3 times a week. Its still a good run, good to be back on it.
Mon, 1 Apr - A handy 8m in the wind. Did this one all on grass in Killbogget and Clonkeen park to take it easy on the joints after all the hills yesterday.
With the ultra behind me I've started looking ahead to the summer and races I want to do. Obviously B2B will be the central focus of my running this year but Im still determined to hit 34:XX for 10k. I just cracked the spine on Daniels running formula and his plan is 24 weeks long. I was looking for 10ks to target that are roughly 24 weeks away. Theres not many races that will suit, especially not in Dublin. Maybe I'm looking a bit too early??
Looking at something a bit closer the Docklands 10k and Dunshaughlin are both 12 weeks away. Both look like good candidates for a pop at my pb but I would have to cut Daniels plan to bits to peak for a 10k in twelve weeks. Also with B2B at the end of July and the tapering and recovery that will go with that I'll be missing out on a big chunk of the racing season. The Lakes 10k in Blessington is at the start of September (so 23 weeks away, 6 weeks after B2B), looks like a good course and is for charity too. This might be the race I'm looking for, but I've targeted charity races before and been let down with timing, organisation etc. So far from what I've read The Lakes 10k is getting very good reviews so it looks promising.0 -
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nerraw1111 wrote: »
On another note, going back to when you did your 10km training programem, how did you choose what times to target in races?
Cheers man. I just had a look back over my garmin history there and I only did two road races during my 10k training (DLR Bay 10k and Great Pink run 10k). Other than that I did a few IMRA's which as you know are impossible to run with a specific pace in mind. The DLR Bay 10k came early in my training program so I used a conservative pace of 6m/m to set a new PB and see how I was fixed going forward in the plan. In the Great pink 10k I went for 5:36m/m. A few things went against me that day but in hindsight it was too aggressive a target.
Starting this week I'll be doing 10k reps at 5:45-5:50m/m pace for a few weeks and then 5:35m/m in about 6 weeks if I feel like I can manage it. If not I’ll stick with 5:45-5:50m/m pace and hopefully get my 10k time down to under 36 minutes.
What pace are you targeting for 10k? Have you a goal race in mind?nerraw1111 wrote: »I’m looking at McMillan calculator and it’s a bit all over the place. Giving me faster/slower times based on different PBs.Had similar problem when I used the calculator...
I just saw today that Jack Daniels has a calculator - http://www.runsmartproject.com/calculator/
Its probably similar to McMillan but it might be interesting to see what results you get with it0 -
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I hope the first thing you did when you fell was to look around to see if anyone saw you ! You're always fine if someone saw you as you just HTFU and get on with it. If nobody saw you then you're free to feel the booboo and have a little cry to yourself 0
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Nice article for anybody interested in training for an ultra - http://runhappens.com/quality-vs-quantity/
It discusses quality vs quantity with regard to ultra training and seems to favour a high intensity - low mileage approach.
This is good news for me and anyone else trying to set a new 10k PB while training for an ultrabasically have it in mind that over time you should aim to increase the *intensity* of your running, even if this means actually reducing your total mileage, and not just aim to add to the gross number of miles you run each week.0 -
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Friday - McMillan 10k Intervals no.1 (6x1m@ 5:45m/m)
I must have done something awful to Mr Garmin in a previous life. After my 305 was smashed on Tuesday I have been using my old 110. The 110 was fine. It got me through Tuesdays interval session, about an hour of running on Wednesday and an hour and a half on Thursday. I turned it on as I was heading to the track and... nothing, no response, dead
I knew there was enough juice in the battery but I ran back inside to see if a quick charge would jolt it back into life ER style. Again, nothing :mad:. I tried all manner of hard resets, and tips provided by others in a similar situation but nothing worked. I have 2 garmins, and they are both f*cked.
Thankfully, I had received an email this morning saying that my new 310xt was being delivered today. So I changed clothes and waited for the doorbell to ring. About an hour of nervous agonizing and peeking out the curtains passed before I had my new garmin charged up and ready to rock
Now to the intervals. I've tried these intervals before, I've never completed the whole set however and I'm adamant I'm going to complete them this time around. The first set in the series of workouts is 6 x 1m @ goal 10k pace with 3-4 mins recovery (more info on the McMillan intervals here). My goal pace for these intervals is 5:45. I will increase that pace to 5:35 in a few weeks if I feel I am able. But for now 5:45 pace is where I'm at.
The first interval went fine. Blowing a bit, and the rib is still sore which isnt helping anything. Interval 2 was slightly easier. On the third one I lengthened my stride (I keep forgetting to do this!) so I was working less but keeping the same pace. Over the 4 and 5 rep I tired and 'forgot' how to lengthen my stride. The 6th one was the easiest of the lot.
Splits: 5:39, 5:39, 5:34, 5:39, 5:36, 5:34
So a bit faster than I wanted, but its a good indication that I can probably move up to 5:35 pace in a few weeks. But for now I'll stick with (aiming for) 5:45 pace.
The new watch is great! I was trying to get the virtual partner thing set up but I didnt manage it. I think that would be a great thing to have during intervals and tempos, it would stop me from deviating from goal pace like I did today. I just hope the f*cking thing doesn't break!!!! :pac:0 -
DogSlySmile wrote: »Nice article for anybody interested in training for an ultra - http://runhappens.com/quality-vs-quantity/
It discusses quality vs quantity with regard to ultra training and seems to favour a high intensity - low mileage approach.
This is good news for me and anyone else trying to set a new 10k PB while training for an ultra
Totally agree with the idea of quality vs quantity in training for not just ultras but all races. Everyone is different, but I've seen many people suffer from just building up 'junk' miles in training, expecting great results solely because they've notched up x amount of miles. I think even the discipline in the shorter sessions will be beneficial to you, mentally as well as physically, imho.0 -
15 Weeks to go:
Tue, 9 Apr - 4m recovery pace in the morning. 11x400m in evening.
Wed, 10 Apr - 5m Recovery to work
Thu, 11 Apr - 6m run to work in the morning, 4m run in evening.
Fri, 12 Apr - 11m w/ 6x1m @ 10k pace.
Sat, 13 Apr - LSR. Met up with two of the other lads doing B2B down in Shankill. We headed off at a slow pace through Dalkey, Dun Laoghaire, and Blackrock before turning at Nutley lane and returning along the n11. I nearly had to turn back after a mile as my ribs are still pretty sore, it made it hard to breathe naturally. Despite the easy pace I was feeling the 10k pace intervals in my legs, especially my hips and glutes. But this was a good run. At 3.5hrs long it gave an insight into what will be faced while doing B2B. I had my usual bowl of muesli before the run but was getting pretty hungry by about 15m. I resisted the urge to eat the emergency bar I had in my pocket - I think these runs are the perfect opportunity to get my body used to burning fat for fuel. I was starving my the time I finished and ate the house down as a result! 21m in total.
Sun, 14 Apr - Headed out for another slow run to round off the week. I've never listened to audiobooks before on the run but I had 'Born to Run' loaded up for this one. I think it will help with the boredom of the LSR as we get closer to B2B. Headed down to Shankill and ran some of the trails of the DMW. Ribs still at me. 13.5m.
Total Running: 72m
A pretty good week. Well, apart from the 2 broken Garmins and the bruised ribs! Things are starting to come together for B2B as well. We have the accommodation sorted A hostel in Galway, hotel in Athlone and NUIM in Maynooth! Now we just have to start raising some money for the charity. I'm putting the final touches on a training program that will bring me up to the end of July. Its mostly based on P&D's schedules but with more intervals and back-to-back long runs on the weekend. Will post up here when its ready for your opinions and suggestions. 0 -
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Good luck with that McMillan session today, thankfully wind seems to have died down a bit. Are targetting 05:45 miles?
You're looking very strong, that is despite the cuts n bruises, busted ribs and broken watches! Dangerous sport this 0 -
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