The Sub 210 London Challenge

pistol_75

Thursday 11th Dec

45 mins easy

Avg Pace 10:05
4.5 miles total

Lunge Matrix before
Foam Rolling after

Headed down to the club run tonight but there was only 3 of us. One of those where your happy enough just to get it done. Body feeling a bit tired but probably as a result of getting into bad company last night more so than the session.

Pity I've more bad company on the agenda tomorrow night and club Xmas party on Sat night. Tis the season and all that...

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 55.88| 1

pistol_75

Friday 11th Dec

35 mins easy

Avg Pace 8:35
4.04 miles total

Tried to get this in this morning but when I saw the frost on the paths outside it was a non runner. Headed into work early so I could get out at lunchtime which I did. Nice to be out in daylight. No time for any other stuff but will get some done this evening.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 59.92| 1

pistol_75

Saturday 13th Dec

100 mins easy
Inc 6x45 sec strides @5k pace w/1 min rec (6:23, 6:53, 6:54, 6:42, 6:34, 6:26)

Avg Pace 8:41
11.5 miles total

Lunge Matrix before
AIS after

Nice day for a run today and headed out with a friend and chatted our way round. After a slow first mile (9:30) the pace settled down from there with the rest of the miles in the 8:30-8:40 range. I wasn't sure if the legs were sore at times or just numb. I think the latter.

Miles ticked off fine and with around 20 mins left we started the strides. A couple of these enjoyed a bit of a downhill and a couple uphill but the effort was the same for all. Legs seemed to be turning over well with around 10 miles already in them.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 71.42| 1

pistol_75

Sunday 14th Dec

37 mins easy

Avg Pace 9:00
4.15 miles total

Lunge Matrix before

Club Xmas party the previous night with plenty of drinking and dancing left me a tad delicate on Sunday. A trip to Blanchardstown shopping nearly finished me off completely and I was expecting the worst for this. Got out the door anyway and kept the effort really easy. This wasn't a day for looking for too much from the body. It did feel easy but I was expecting the pace to be a lot slower when I finished so I suppose that's a good sign if anything.

Looking forward to not having to drink this week...

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 75.57| 1

pistol_75

Monday 15th Dec

58 mins easy

Avg Pace 9:25
6.18 miles total

Lunge Matrix before
AIS after

Oh god this was horrible. Had my dad out for dinner which was far too close to run time but what can you do. Just made it a bit of a slog as a result and the person I was with threw in a sneaky diversion mid route which added a bit on.

Could have done without it but what harm. Tempo run tomorrow and hope the body is a bit more willing...

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 81.75| 1

pistol_75

Wednesday 17th Dec

15 mins w/u

2 x (16 mins @ LT w/ 5 mins jog recovery)
6 x 30 sec hill sprint w/ jog back recovery

15 mins c/d

Avg Pace xxx
9 miles total

Lunge Matrix before
Foam Rolling after

This was meant to be done on Tuesday but was feeling pretty crappy when I got home from work after a tough day. My RHR was all over the place as well so I beat myself up for the evening about not running :rolleyes:

Everything seemed to be back to normal yesterday but I had a tight window as was expecting visitors at 7. As usual the warm up felt labored knowing what was coming, but got to my starting point and got going. Same loop as last week, same wind to content with making it harder to judge if your pushing too hard or not hard enough on a consistent basis. Just hard to settle into a consistent rhythm I guess. The 2 sets came in at 7:30 & 7:29 pace for the 16 minutes so the effort was consistent if nothing else.

After a recovery it was on to the hill sprints, made a mess of recording the first 2, but these all felt a bit tougher than the last time I did them for some reason. Didn't seem to be the same drive in the legs but I got through them fine. Slow cool down home then trying to judge the pace to get me to the door in 15 mins (it's the little things we do to amuse ourselves). Came within a couple of metres so a good effort.

All in all a decent session for the time of year, stomach was in a bit of a hoop after for some reason for the rest of the evening. Oh and the visitors cancelled at the last minute

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 90.75| 2

pistol_75

Thursday 18th Dec

43 mins easy

Avg Pace 9:41
Avg HR: 124

4.47 miles total

Very easy run last night was just what the doctor ordered. Legs feeling in decent nick after the session on Thursday. Rest day on the plan for Friday but I had one earlier on in the week so will just get an easy run in. Won't get long run done until Sunday so will just keep ticking over till then.


Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 95.22| 2

pistol_75

Friday 19th Dec

37 mins easy

Avg Pace 9:01
Avg HR: 129

4.14 miles total

Don't remember much about this one. Wife is involved with her school choir in 'The Snowman' in the NCH so all about fitting in runs around that. Just the usual out and back route. Think it felt a lot slower than it actually was.

Sat 20th Dec

10 mins w/u

Ardgillan Parkrun in 23:57

5 mins c/d

Woke up and decided to head up to Ardgillan on a spur of the moment as it suited with everyone else. This was more for a change of scenery as anything else. I suppose I ran this as a steady effort most of the way with a grin and bear it policy on the hills. They were trying out a new route starting and finishing in front of the castle with the last 250-300m feeling almost vertical. Got there in the end anyway.

Sun 21st Dec

110 mins easy inc 6x45 sec strides @ 5K effort, 1 min rec

Avg Pace 9:00

12.21 miles total

Long hilly run with company. Four of us set off and everyone seemed to be struggling somewhat from the start. Legs felt a bit dead for the first few miles no doubt from the previous day, also not helped with the first 5 miles containing a few lovely climbs. The miles ticked off nicely after this taking in another couple of climbs before with around 20 mins to go I set out on the strides. Didn't get to record the paces this week but felt like the effort was ok. Pretty windy out so I turned and ran with the wind back towards the others for the last one and then finished off the run nice and handy. Felt like I could have kept going which was a good sign I suppose.

Another week just over the 40 miles again with 2 key sessions completed. Nutrition hasn't been the best and need to focus a bit more on ancillary work and not forget about it the odd time. Hoping to fit in runs ok this week coming but will take it day by day.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 116.1| 2

pistol_75

Monday 22nd Dec

59 mins easy

Very easy run last night to try and freshen up the legs a bit after Sat & Sundays exertions on the hills which took a bit more out of them than expected. Will probably keep the runs easy now until the 26th meaning I won't do the strides session this evening. Suits me as well with time constraints anyway.

Avg Pace 9:36
Avg HR: xxx
6.13 miles total


Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 122.23| 2

pistol_75

Tuesday 23rd Dec

43 mins easy

Could easily have skipped this one. Stomach was at me a bit all day and for once McDonalds came in handy. Fella I was with dragged me round a bit at a pace that should have been no issue. Horrible run capped off with downpour over last mile.

Avg Pace 9:04
4.73 miles total


Wednesday 24th Dec

39 mins easy

Recovery run after lads night out the night before. Not sure there was any benefit to this run at all but got it done anyway.

Avg Pace: 9:32
4.13 miles total


Friday 26th Dec

Tinryland 4 mile race

4.03 miles in 28:45 (6:46, 7:08, 7:38, 6:59)

Avg Pace 7:07

Firstly Happy Xmas everyone and hope you had a good day.

Had a tempo run on the plan for today. Found this race last year close enough to the Inlaws so headed along again. Ran it in 29:32 last year on a tough enough course.

Wasn't feeling too bad after yesterday during the warm up but it was windy and raining heavily :-(

Got going just after 11 and kept it controlled for the first mile which is very quick. Wasn't looking at the watch but still felt ok.

Went past the mile marker and things had spread out a good bit and was in a bit of no mans land so set about closing on people ahead. Couple of inclines including a rise over the motorway in the 2nd mile and breathing was telling me I was now working hard as you would expect.

Turned into the wind and faced with a big incline in the distance. Had closed a gap of around 50 metres and passed someone out before the hill and set about another guy 10 metres ahead. Closed on him but he pulled away again towards the top as we turned again. Gap was out to 10 metres again but I got going again within the last mile as I went past him. Nobody else within striking distance ahead but I was running on fumes anyway.

Effort levels were kept high but another climb over the motorway in the last 800 was really tough. Rounded the corner and saw the clock in the distance but couldn't make it out. Kept effort levels up and legs were toast crossing the line.

Happy enough with the workout and the time given I wouldn't class it as anyway fast route where the climbs come. Conditions were tough as well and managed a good improvement on last year. I'll take that.


Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 136.14| 2

pistol_75

Monday 29th Dec

39 mins easy

Avg Pace 10:24
3.74 miles total

Training has been a bit disrupted last few days. Had a planned rest day after the race anyway and was travelling back home from Inlaws. Ended up being diverted via Kildare Village. The only bonus was picking up a pair of DS Trainer 19's for €65. Long run planned for Sunday but woke up to everywhere covered in frost and ice. Waited for the thaw and it never came.

There is one thing I hate running on it is ice, puts the fear of god into me. Still never cleared all day yesterday but there was a group heading out last night so I braved it. As you can tell from the pace it was very tentative but at least I got out I suppose. Hopefully the thaw comes today and things can get back to normal.

Marathon training starts in earnest on Sunday week where training moves again to a weekly cycle. Looks to be some interesting sessions ahead. Can't wait

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 139.88| 3

pistol_75

Just easy runs the last few days as the festivities continued. Had hoped to do a session today but felt it was too wild out. Headed off to the clubs Goal mile to support it and finished in 6:37. 3.5 laps of a gaa pitch on a gravel track with a hurricane against on one side made it difficult but just plodded around, or felt like I did.

Time now to reboot the system and get back into good training and good habits :-)

Happy New Year to you all and may your 2015 be filled with lots of happy miles and the pain during races be rewarded with handsome PB's.

Just a few goals for me:

Sub 3:30 Marathon in London (PB 3:37:xx)
Sub 20 5K (PB 20:31)
Sub 42 10K (PB 45:12)

Finally thanks to the boss for all your invaluable advice.

pistol_75

Friday 2nd Jan

15 mins w/u @ 9:12

2x18 mins @ LT effort (7:25,7:29) w/5 mins jog recovery

6x30 sec hill sprints (6:02,6:16,6:20,6:26,6:24,6:27) jog back recovery.

15 mins c/d @ 9:34

Avg Pace xxx
9.84 miles total

Lunge Matrix before
Myrtl after

This was a wake up call of sorts for the body. Felt not too bad on the warm up down to the wind tunnel. Added on another bit to previous route and got going on the out and back loop. First 600 or so into the wind, then helping from the side till turnaround, with the opposite on the way back. Left quad was a bit tight but not affecting stride or anything.

After the recovery it was time to go again. Think I took it a bit easy in the first 1/4 or so before pushing a bit harder. This is probably reflected in the pace. Then again I was still glad when it was over.

On to the hill sprints. Times aren't relevant as such over such a short distance but felt stronger on these than the last time.

Nice to get back into structured sessions. Now where's that foam roller.

pistol_75

Saturday 3rd Jan

48 mins easy

Avg Pace 8:46
Avg HR: 132

5.47 miles total

AIS after.

Nice hilly run today if a bit of a strange one. The first 3 miles are mostly uphill and quite steep in parts. Had been conscious to take it easy and let the body recover after session last night. Was surprised when I checked at the top of the hill to see the pace around 9:00. Seemed a lot slower. Just tried to keep the effort the same on the rest of the route and the pace improved a bit with a few downhills.

Now to get stuck into a college assignment before long run tomorrow.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 17.8|0

pistol_75

Sunday 4th Jan

120 mins long run inc (6x45 sec strides @ 5K effort, 1 min jog rec)

Avg Pace 8:40
Avg HR: 134

13.84 miles total

Lunge Matrix before
Myrtl after.

Tough long run this morning with a very hilly route. Don't mind these when there is no specific work to be done but I fear that will change soon :-) legs were pretty tired by the time it came to doing the strides. Hard to know if your pushing it properly but I guess after 1hr 40 it's the effort that matters more. The paces were for what it's worth (6:23,6:53,7:03,6:59,7:02,7:18). Legs were pretty trashed at the end so a couple if very easy days on the cards.

Nice to be up to 2 hours again :-)

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 31.64|0

pistol_75

Monday 5th Jan

51 mins easy

Avg Pace 9:09
Avg HR: 128

5.56 miles total

Lunge Matrix before
Myrtl after.

Easy run this evening to shake out the legs after yesterday. Not too creaky at all but kept pretty low all the same. Weighed myself this morning and put on 3lbs in the weeks before and over the holidays. Not too bad but back in the zone from today. Will need to drop a good bit more looking at some of the training sessions I see coming up.

If it all goes wrong I can always turn to the #rsp to tell me I'm not a fat bas****

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 37.2|0

pistol_75

Tuesday 6th Jan

47 mins easy

Avg Pace 9:22
Avg HR: 130

5 miles total

Lunge Matrix before
AIS after.

Another easy run this evening. First mile was a bit slower than normal so just let the legs take it easy as they obviously needed it. Could be just the body adapting to eating properly again which :rolleyes: Was listening to an old marathon talk podcast on the way round with Pfitzenger of P&D fame which helped pass the time. Described John Treacy as the toughest athlete he had seen.

Last session of this cycle tomorrow. Things get a bit nasty from the weekend.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 42.2|0

pistol_75

Wednesday 7th Jan

2 miles w/u @ 9:42

3 x (6x40 sec strides jog back recovery) w/4 mins jog between sets.

(6:06, 7:03, 6:31, 6,32, 6:22, 6:11)
(6:24, 6:23, 6:23, 6:35, 6:23, 6:31)
(6:28, 6:26, 6:43, 6:38, 6:30, 6:14)

5 mins jog + 6 mins @5K effort (6:56)

2.1 miles c/d @ 9:48


10.2 miles total

Lunge Matrix before
AIS after.

Rough evening for a session but I was able to work around the wind for the most part except during the w/u & c/d which didn't matter. Headed to my usual spot and ran in the direction where the wind was across but helping a bit. Felt pretty controlled throughout just focusing on getting the legs turning over quickly and keeping everything else in control.

The strides did a good job of tiring me out before the tempo part. This was run in the same sort of conditions which were fine. I have to say it felt a bit quicker for some reason. It was quicker by a few seconds compared to a previous 4 minute tempo I did after strides but I think that also felt quicker than is was.

With all that done I plodded into the wind and home. Must be January, nearly tripping over runners in some places.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 52.4|0

pistol_75

Thursday 8th Jan

40 mins recovery

Avg Pace: 9:56
Avg HR: 124

4.02 miles total

Lunge Matrix before
AIS after

Recovery run this evening just as the rain started. General tiredness in the legs after yesterday's session so hopefully this shakes them out a bit.

Entered the Trim 10 mile race today. Haven't run a 10 miler for a few years so looking forward to this.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 56.42|0

pistol_75

Friday 9th Jan

45 mins interesting

Avg Pace: 9:44
Avg HR:

4.63 miles total

Lunge Matrix before
Foam Roll after

Well that was interesting, running beside someone into the wind not able to hear them. Turned out of the wind after 3/4 mile and pace was just under 11mins :-)

One of those nights where you question your sanity but it has to be done. That brings to an end this block of training. Back to weekly training schedule from Sunday. Rest day tomorrow so it's around 43 miles for this week.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 61.02|0

pistol_75

Sunday 11th Jan

2hr16min long run

60 mins @ 8:27

8x1min @5K effort 1 min jog rec
(6:37,7:12,7:04,7:07.7:04,7:14,7:23,7:16)
14 mins easy

20 mins @ 7:36
10 mins easy
10 mins @ 7:50
6 mins easy

16.09 miles total

Lunge Matrix before
AIS after

And so it all begins, with the type of run I have never done before. Was a bit apprehensive about it with what it looked like on paper and not being able to get out till 6pm this evening leaving route options restricted.

The first hour was to be done between 8:15 & 8:30 pace which took a bit more effort than normal, the idea to start burning glycogen straight away. Eased up slightly in the last 10 mins as I was looping around to finish where I wanted to do the strides. Didn't know what pace they were as I was doing them but the effort seemed about right for the terrain and conditions.

14 mins easy brought me around to where I normally do my tempos and it was on with the 20 mins. Target on paper for this was 7:30 but was finding it hard to reach this, think pace was 7:43 when I turned out of the wind so was happy to recover to 7:36 by the end. Feet were hurting at this point and was starting to hit the red zone.

I had been warned I might bonk during this as I was taking nothing on but I was determined to see it out. Legs were like rubber kicking off the 10 mins which was to be around MP (8:00) or quicker if possible. Had a bit of downhill to help early on but still felt off pace, turned for the last 2 mins faced with an incline and felt like I was moving at recovery pace. Happy when I was finished even happier when pace showed at 7:50. Finally I could relax and slog it home.

Now time for some Charlie.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 77.11|0

pistol_75

Monday 12th Jan

47 mins recovery run

Avg Pace: 10:06
Avg HR: 125

4.66 miles total

AIS & Foam Roll before
Myrtl after

Not a great nights sleep last night after the long run so was a bit more tired today. Lucky just a nursing home special as it's referred to on the cards for today. Legs tired but nothing else than that. Feet a bit tender but should be ok on a couple of days. Will stick to the Saucony for now.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 81.77|0

pistol_75

Tuesday 13th Jan

51 mins easy run

Avg Pace: 10:37 :-(
Avg HR: xx

4.85 miles total

Bit of a nothing run this evening. A flurry of snow came and froze in a lot of places locally leaving a lot of places dodgy underfoot. Managed to stay on my feet apart from tripping over a manhole cover.

It's days like this I wish I had better options route wise. Should be gone in time for session tomorrow but a lot of wind expected. Bring it on.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 86.62|0

pistol_75

Wednesday 14th Jan

3 miles w/u @ 9:17

3x(6x40 secs w/jog back recovery) 600m jog between sets.

(6:04,6:51,6:20,6:33,6:05,6:33,
6:25,6:36,6,33,6:23,6:20,6:26,
6:27,6:24,6:26,6:35,6:31,6:35)

5 mins easy
20 mins tempo @ 7:39

3 miles c/d @ 9:15

13.75 miles total

Lunge Martrix before
AIS after

Was a bit worried when I saw the white covering and frost this morning but by afternoon it had cleared replaced by wind and rain. 3 miles warm up brought me to where I normally do the strides and I figured out the best direction to run them in with the wind coming from the side and helping. Got in to it after the first couple being all over the place. Had to take a phone call from my day after the 4th one so slightly longer recovery there. The rest of them thereafter were consistent so will take that.

My usual tempo route is an out and back 2 miles which is kind of a J shaped road. Ran this completely on effort so the paces were probably all over the place. One of the miles during it shows at 8:06 which I guess was mostly into the wind. Was nice to finish off with the wind helping for the last few minutes. Hard to know how it compares to other tempos so won't bother trying to compare it.

Nice long cool down home feeling well worked but not written off. Weighed myself this morning and down 5lbs which is the weight I put on over Xmas and a couple more to go with it.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 100.37|0

pistol_75

Thursday 15th Jan

43 mins recovery run

Avg pace: 9:53
Avg HR: 127

4.36 miles total

Recovery run last night. Headed down to the club run and latched onto a group running a similar pace and had a chat and a bit of slagging. Legs feeling ok after session the previous day.


Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 104.73|0

pistol_75

Friday 16th Jan

54 mins maintenance run

Avg pace: 8:52
Avg HR: 132

6.06 miles total

Lunge Matrix before
Foam rolling after

Nice run this evening around by the beach and harbour and then around the outskirts of the town. One of those evenings where everything was effortless more or less. Catching up on old marathon talk podcasts, listening to Steve Way this evening. Bumped into the brother out for a run as well which was a bit of a shock.

Looks like I won't be the only one in London as well. Someone else might be there with one of his other athletes :eek:

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 110.79|0

Ososlo

pistol_75 wrote: »

Friday 16th Jan


Looks like I won't be the only one in London as well. Someone else might be there with one of his other athletes :eek:

ha ha yeah heard that. sounds like it might end up being a bit of a party over there!

pistol_75

Ososlo wrote: »

ha ha yeah heard that. sounds like it might end up being a bit of a party over there!

The party could be well started by the time I finish. Hopefully they'll keep me a seat

pistol_75

Saturday 17th Jan

43 mins maintenance run inc 6x20 sec strides

Avg pace: 9:20
Avg HR: 129

4.6 miles total

Lunge Matrix before
AIS after

Another easy run this evening with a few strides at the end. Not sure what happened the paces as the strides are all showing over 9:30 pace. Must have been the tree cover. Pace was under 9mm before I started them :-)

Around 54/55 miles for the week so a good step up. Long run with progression in the 2nd half tomorrow. Not before heading into town for an engagement party now. Who has party's in January?

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 145.47| 4
January| 115.39|0

menoscemo

pistol_75 wrote: »

Another easy run this evening with a few strides at the end. Not sure what happened the paces as the strides are all showing over 9:30 pace. Must have been the tree cover. Pace was under 9mm before I started them :-)

Around 54/55 miles for the week so a good step up. Long run with progression in the 2nd half tomorrow. Not before heading into town for an engagement party now. Who has party's in January?

Good mileage P, building nicely.
Can't see the point of even trying to measure the pace of strides though, especially ones as short as 20seconds. GPS will generally take 5-10 seconds to 'kick in' on a new lap and by that stage it's almost done...