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Making every mile count
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Go hard or go home. Next bus back to Bettystown, Tayto Park for the Meath supporters!
Pretty annoyed to have missed out on the Fingal 10km. Arrving in late I began the search for my number. Somehow it went missing. It was in the hall for the past week and when I finally went to pin it on my singlet it was nowhere to be seen. Now, this was at 4.30am, with 5 hours of driving framing a busy night at work. I looked at myself in the mirror and told myself to cop on.
There will be other races. In saying that I am disappointed to miss out. I feel like I am in good shape. Finally.
Saturday 19/7
5.25 Miles
5 Miles Easy @7.25p/m in 37:08
-inc.3x30 second strides @10km effort
Another shortened run to give myself a chance of racing the next day
For the strides I did a 'yaboya1'. This involved noting the distance and pace of each stride. As I thought, it was pretty futile (sorry yaboya1 :pac:) A good experiment but one I won't be repeating. Each to their own I suppose. Looking at his fantastic progress proves he is doing a lot right. Some shape.
Sunday 20/7
11.50 Miles
8 Miles Steady @6.33p/m in 52:30
Splits per mile:
1. 6.48
2. 6.41
3. 6.30
4. 6.33
5. 6.35
6. 6.31
7. 6.30
8. 6.20
3.50 Miles Easy @7.27p/m in 26:07
Very happy with these splits, particularly as the effort was always honest and hard. Running through the city is far from ideal though. I was on the receiving end of two beeps from the nice drivers of Dublin. I may leave my faster runs to area a bit more conducive to man of my size and speed :cool:
WEEK TOTAL: 75.81+ MILES
A missed race but a decent weeks training. Feeling a bit frustrated as I was looking forward to finding out what sort of shape I am in. I will bottle that frustration.
Mainly I am annoyed that I had TWO open bars during the week and stuck to coffee/soft drinks because of the race. An opportunity missed. Time to make up for it......!0 -
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Finally, I may have adapted to the hot and humid conditions we are experiencing at the moment. Yes, the level of sweat produced is at times unnatural but it hasn't quite been the usual struggle. The effort expended is without doubt greater but the runs are actually enjoyable, even if the pace is that bit much slower.
Wednesday 23/7
14 Miles Various
AM
8 Miles Very Easy @7.36p/m in 1.00:45
Legs pretty receptive after the previous nights session. Kept it nice and handy.
PM
6 Miles Easy @7.32p/m in 45:12
Pretty uneventful mile building run.
Thursday 24/7
Hill Run
10 Miles Easy @7.30p/m in 1.15:00
I made a complete mess of this run. Like a typical Irish man I got lost but convinced myself I was in fact going in the right way
The plan was a hard 8 mile run up and down Ticknock/Three Rock but by the time I found the road to be climbed I was already 5 miles into the run. I started the climb but soon turned around. It wasn't the day to be stupid. It must have been 24 degrees and I was along way from the car. I finally know the way now so another attempt shall be made in two weeks. That's 2-0.
Still a decent training run over lumpy terrain. There is one great thing about run up though. As you begin the climb there is a water fountain/pump (whatever it's called!) by the side of the road.....heaven.0 -
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Billy Mills wrote: »Hahaha - the mountain wins, again! I don't even wanna think about what it would feel like climbing it in the heat!
Still good training going on DR!
Cheers. I think it was a blessing in disguise! I'll be dragging you up soon enough, don't you worry 0 -
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Monday 28/7
14 Miles Various
AM
6 Miles Easy in 7.25p/m in 44:28
PM
8 Miles Easy @7.25p/m in 59:21
Two runs with the exact same average pace. I am consistent if nothing else! Two pretty standard runs.
Tuesday 29/7
14.80+ Miles
AM
4 Miles Practice Run @7.57p/m in 31:51
As I am doing some pacing work on Monday, I thought it necessary to be the professional I am and undertake a trial run. I switched off on the 4th mile and ran a 7.54. This won't happen on race day :pac: A nice recovery pace run.
PM
10.80+ Miles
Club Session
-W/U 2Miles
-10x400m @74 seconds (50 seconds recovery)
-w/d 2 Miles
The initial plan was to do 12 but a toilet break after the 8th rep (:eek:) meant I missed both the 9th and 10th. The last two reps flew by after the extended recovery but by 7th and 8th I began to work quite hard. The lads are really flying at the moment so I was happy just to cling on and battle it out. Pretty lucky to have 3 guys to work with that are slightly ahead of me at the moment. It's a nice target to have Very happy with the consistency of each rep (74) but in truth, this was more down to the consistency of the lads ahead.
I really enjoy speed sessions but I do question whether the training stimulus provided is what I actually need at the moment.
Wednesday 30/7
Medium Long Run
-12.20 Miles @7.23p/m in 1.30:12
Down to UCD to meet the former moderator (aka Ecoli) for this midday run. Marathon training means getting a decent long midweek run in. This run will eventually creep up to 15-16 miles but for now 12 will do. Great to have company for the first 6.50 miles (7.31p/m btw Ecoli not 7.37p/m!!) and the miles flew by. Unintentionally, the pace upped for the last few. This was down to a natural progression of sorts, although the drag up Booterstown Avenue was tough enough.0 -
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Thursday 31/7
11.51 Miles Various
AM
5 Miles Very Easy @7.36p/m in 38:01
Quite enjoying these pre-breakfast runs. Last weeks 5 miler went well so I pushed the boat out and added an extra mile because that's the way I roll at the moment :cool: Kept it nice and handy even though there was very little tiredness in the legs.
PM
Hill Run
-Sutton to Howth Summit (carpark)
~6.51 Miles @6.35p/m in 42:47
http://www.strava.com/activities/173497529
-some discrepancies between Garmin Connect and Strava. I'll stick with the Garmin details......
That makes it 2-1 to the hills. Still behind but catching up.
Nicely rested after a 4 hour break the runners were back on Ticknock has chewed me up twice now so a change of scenery was called for. The aim was to maintain a solid steady run effort. The effort on the climb was well judged, although the steep climb from the pub up to the carpark pushed the effort briefly into the tempo effort range. As downhills are my achilles heel, I kept the effort honest on the descent without ever really pushing.
The most enjoyable run in a long while. Hard to beat. The idea is to use the hills to strengthen the legs, gradually increasing the effort and distance. If I could do the 8 mile loop of Howth Head (Sutton-Carpark-Pier-Sutton) twice to make it a 16 miler before Dublin I will be a happy baby rabbit.0 -
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That's an impressive run today, you're coming into form at a great time just before the real training starts. mile 3 looked like a killer, great pace for an 182ft climb!
You doing the frank Duffy or Charleville? signed up for both myself
Ah crap really got ramp up training now with the two of you to chase in Charleville
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Thursday 1/8
6 Miles @7.12p/m in 43:16
After a quick look at the targets for the week, a small adjustment was required. I decided to reduce the mileage as I was on course for a 90 mile week. Although feeling fresh, I wanted to play it smart and run smart
Friday 2/8
16 Miles Long Run
2 Hour Long Run @PMP+60 seconds
-17.15 Miles @7.03p/m in 2.00:55
Setting out I knew the Garmin was low on battery. Fearing the worst but hoping for the best, I strapped on the stopwatch as backup. 10 miles in and it was dead. Delighted to see the average pace (7.00p/m), despite the easy effort.
A huge confidence booster. The legs feel incredibly fresh at the moment....I know it won't last long though :pac:
Sunday 3/8
8.25 Miles Various
-10km Steady (6.25 Miles) @6.13p/m in 38:52
~http://connect.garmin.com/activity/556449863
-2 Miles @1.45 HM Pace (recovery) @7.55p/m in 15:52
Two late nights working meant a well deserved sleep in and a few hours of GAA viewing. A really enjoyable run, taking in a fair chunk of the south city centre. The effort was nice and controlled, although the last uphill mile was approaching tempo effort.
(Note to self: Warm up next time! It will make things easier!)
WEEK TOTAL: 83.91+ MILES
A good solid week and probably the best week in a good while. I feel like I am getting the balance almost right at the moment. Work has ended any chances of running The Streets of Galway, unfortunately but I am determined to race this week! Not too sure what distance it will be but it's important now to get race sharp. I am not too worried about times/places. It's more of a case of getting back into the groove of competing.0 -
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Tuesday 5/8
7.6+ Miles Various
Club Track Session
-2 Mile w/u inc. strides
-6x1km @5km effort
1. 3.25
2. 3.25
3. 3.24
4. 3.24
5. 3.24
6. 3.17
-2+ Mile w/d
Pretty solid session. I kept the first 5 reps nice and consistent, sticking to my own pace and effort level. Finishing the 5th rep I felt I was going somewhat easy on myself so I increased the pace, finishing strongly and relatively comfortably. My aim with these sessions is not always to run 'great' times, preferring consistency and completion.
Wednesday 6/5
Medium Long Run
-13.05 Miles Easy @7.05p/m 1.32:21
Building on lasts week 12 miles medium long run, a 13 mile run felt about right. Happy to see the pace, especially as the effort was easy enough despite the heat at times.
Thursday 7/5
13.25 Miles Various
AM
5 Miles Very Easy @7.40p/m in 38:21
After two years of solid running I think I may cracked easy running. It's quite simple: Don't eat!
The absence of food in the system naturally brings the pace down, without impacting greatly on the energy levels and indeed, enjoyment.
PM
8.25 Miles
-3 Miles Easy
-2 Miles @PMP (6.09, 6.01 avg. 6.05)
-3.25 Miles Easy
I settled on some marathon paced miles whilst lying in bed unable to sleep the previous night (God, that's sad
) It's pretty daunting contemplating running at your planned marathon pace. Naturally thoughts of fear, dread and excitement cloud the mind. The idea with this type of run is to start small and slowly increase the distance over the next few weeks. The first mile was into a very strong headwind but I was confident I would easily claw back a lot of time on the return mile leg. Job done.
A nice 'dip of the toe' into some PMP miles. How did it feel? Pretty damn fast if I were to be honest. If I can do 3 miles next week and 4 the week after......etc I will be happy. I have to remind myself that this is planned marathon pace and it may change over the next few months. Here's hoping not in the wrong direction.
Friday 8/8
6 Miles Easy
-@7.25p/m in 44:32
Step back day. Nice relaxed run and (essentially) pre-breakfast.
After weeks of good intentions I finally introduced myself to one of the distance coaches in the club. He trains the group above us and is spoken very highly of. I asked him to have a look over my training as it's always good to get another perspective. After a brief roundup of my running career to date and an outline of my targets and ambitions, his response made my day. It's always nice to hear people congratulate you on your improvements but his reply to my recent marathon time was exactly what I wanted and needed to hear. ''Respectable enough'', two simple words but it told me precisely where I am in the grand scheme of things. We had a really good chat and I look forward to hearing his feedback.
Saturday is called 'moving day' in golf tournaments because it is the day where competitors try to set themselves up for the final round on Sunday. My 'moving day' is the month of September. September is where I set myself up for October and the marathon.
Provisional Race Calendar
September
6th-The Lakes 10k (race)
13th-Athlone Flatline Half Marathon (race)
20th-Dublin Half Marathon (general aerobic)
27th- Moone Kilomarathon (marathon pace)
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dublin runner wrote: »6th-The Lakes 10k (race)
13th-Athlone Flatline Half Marathon (race)
20th-Dublin Half Marathon (general aerobic)
27th- Moone Kilomarathon (marathon pace)
Few miles before and after Dublin i hope! separate activities though. 0 -
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