Making every mile count

fowler1

No ran 1 17 20 couple year ago on the out to Tramore and back course. And my training was not as good back then'
Just one of those days when things felt easy.

dublin runner

Great time. I'd say another one or two minutes could be knocked off your Waterford HM on a more forgiving course. Good form heading into Dungarvan.

dublin runner

Tuesday 3/12
8.38 miles Recovery

Almost 100% after the race so happy.

Wednesday 4/12
5.85 miles Easy @7.13p/min 42.15

Legs feeling good so slightly upped the pace for this one.

Thursday 5/12
8.38 miles Easy @7.21p/m in 1.01:32

Friday 6/12
7.7 miles Various
with 5x1 mile repeats@5.42 with 2min active recovery

Running a bit too much on the roads so needed to vary the underfoot conditions so to the treadmill I went. This session was a bit too easy The plan called for 5x1mile@5.45 so with the nature of treadmill running being easier than road running, I upped the pace slightly and put a decent gradient on the machine.

The effort was very controlled and it did not feel at all tough. So either:
A. I need to run these at 5.30p/m on the treadmill
B. I am in great shape!

Saturday 7/12
13.63 miles MLR @7.34p/m in 1.43:13

Sunday 8/12
Rest Day

With long work hours, a hangover and with only having 4 hours sleep the previous night, I decided to skip this one. Really don't like rest days and was 50/50 whether to go out at 9pm but with over a full month of consecutive running I decided to give myself a rest.

WEEK TOTAL: 50 MILES

AuldManKing

that's some session - 5x1m @ 5.42 :eek:

dublin runner

AuldManKing wrote: »

that's some session - 5x1m @ 5.42 :eek:

Probably looks better on paper than it actually was but thanks! Think it may be a bit harder to replicate on the windy Irish roads

dublin runner

Monday 9/12 AM
8.46 miles Easy @7.30p/m in 1.03:25

Positive: With no watch I got this run bang on pace-wise.

Negative: What a nasty run. Felt sluggish, fat and pretty bad for this entire run. It is definitely is related to the previous days rest as I remember it was exactly how I felt after my last rest day many months ago (the exception being a 3 day break after the marathon). People often say to me 'sure take a day off' and 'you're mad taking no breaks'. The truth is that running is not an obsession (i.e MUST run everyday) or a habit (i.e MUST run every day!), the simple truth is that my body reacts very badly to a rest day.

I wonder if I the reaction to a day off wouldn't be so bad if in fact I took more rest days and therefore it wouldn't be such a shock to the system. Maybe it's all psychological. It's a funny one!

dublin runner

Tuesday 10/12
4 Miles Various with Coach

-2.5 Mile Warm-Up
-Plyometrics Session
-5 x 45 second hill-repeats (treadmill) with 1 min active recovery

Going to write this before I forget the pain of today.

Energy was very low today, During the warm-up I felt surprisingly fine and not too tired. An introduction to plyometrics follwed and some back strengthening exercising. I tend to feel somewhat tight in the shoulders whilst running so introducing some back and shoulder strengthening exercises might help me to relax.

The wheels almost came off during the short sharp hill session. I almost gave up after the 4th repetition but dug in to finish the 5th after giving myself an extra minute to recover (I hate to give in!)

I tend to be on the low side regarding my iron levels whilst training so this may be the underlying issue. I will look to improve the diet and equally as important, the sleep! A few days of easy running is in order until I find my groove again.

ecoli

Not surprised the wheels nearly came off Plyometrics before a hill session you really are a glutton for punishment. Tend to do Plyometrics work the evening of a session if I can giving 6-8 hours between sessions and I am in ribbons that evening and the next day.

Wouldn't beat yourself up too much

dublin runner

ecoli wrote: »

Not surprised the wheels nearly came off Plyometrics before a hill session you really are a glutton for punishment. Tend to do Plyometrics work the evening of a session if I can giving 6-8 hours between sessions and I am in ribbons that evening and the next day.

Wouldn't beat yourself up too much

It was more of an introduction into the drills to do but yeah, they are tough! Can see the benefit in them but they are hard. After 10 or so reps it does take it out off you. How often would you do them? Also did a session of 'hanging from the bar' to strengthen the back (v weak) so looking back, all that might have been the reason I found the repeats way tougher than before!! Cheers

ecoli

Only doing plyo once a week though the drills I normally do on my session days incorporate low intensity plyo exercises and I would tend to do these the day of a track session.

dublin runner

Wednesday 11/12
8 miles Recovery

Legs still not great on this one. A bit better than the session yesterday but struggling for any type of form.

Thursday 12/12
6 miles Easy @7.18p/m in 43.50

A lot better today. Almost enjoyed in.....:)

Friday 13/12
13.56 MLR @7.28p/m in 1.41:16

Usual run around Clontarf, City Centre and up Mobhi Road (tough enough climb). Didn't want to push this one so kept it handy. The wind on Clontarf Strand was comical!

Saturday 14/12
8 miles Various

-5x1mile repeats @5.36p/m with active 2 minute recovery on treadmill
-Back strengthening session

Once again this session reads better than actually possibly was. Even with a gradient put on the machine I reckon the effort was really around the 5.45p/m.

Sunday 15/12
8.54 Easy @7.24 in 1.03:16

Ok, the wind! Come on! Just had to laugh. Running along the canal, almost going backwards at some points, was just laughable. Thank God I was feeling great on this run because if it was earlier on in the week......well it would have been a disaster!!

WEEK TOTAL: 56 MILES

Gradually increasing the mileage and intensity, slowly but surely. Really happy with how I ran myself out of a fatigue hole on Monday/Tuesday by running smart and really listening to my body. I periodically forget how important sleep is for recovery. The difference for me in getting 5hrs vs. 8hrs a night is black and white. I love running but if it's means just agonising tiredness all the time I would at some point in the distant future just stop. This weeks proves to me that sleep, eating well and running smart is key. Another lesson learnt!

Sleep, sleep, sleep....:)

dublin runner

Monday 16/12
11.12 miles MLR @7.15p/m in 1.20:43

Tuesday 17/12
8.40 miles Easy @7.36p/m in 1.03:50

Wednesday 18/12
12.97 miles Easy Various

A city divided.

AM North City 6.07 miles Easy @7.19p/m in 44:26
PM South City 6.90 miles Easy @7.36p/m in 52:21 (windy)

Really enjoy double days. The legs always feeling great on the PM run. Will increase the double days to three days a week in the near future.

Thursday 19/12
8 miles including 6 miles Tempo @6.00p/m (treadmill)

-5 reps of back strengthening (bar hanging)
-2k on rowing machine in 7.51 (good to try something new!)
-the usual daily stretching and core exercises

---

I feel strong at the moment so am really enjoying the training. With every passing week the mileage is nicely increasing but I am concerned on the intensity front. I am shying away from the tempo runs so this has to change. Looking forward to some track work in the new year.

A friend saw me running (Ironman so knows a bit ) and enquired whether I took Chi running classes after noticing the way in which I run (upright stance etc). Not too sure what to make of this!!

Weight still needs to drop a bit. I'm 6'3'' and 178lbs. I would like to get this down by 8-10 pounds before the marathon taper.

belcarra

dublin runner wrote: »

Weight still needs to drop a bit. I'm 6'3'' and 178lbs. I would like to get this down by 8-10 pounds before the marathon taper.

If you drop below 170 you'd be fairly light for your height, no?
By the looks of your mileage the weight will come off pretty easily anyways!

dublin runner

belcarra wrote: »

If you drop below 170 you'd be fairly light for your height, no?
By the looks of your mileage the weight will come off pretty easily anyways!

True, with the higher mileage yet to come the weight should naturally be low with a good diet. Not one to watch the weighing scales but feel like it'd help to be a bit lighter...don't think Christmas will help much with that though!

AuldManKing

Was thinking similar to Belcarra - I'm 6'2" and 182lbs, I've thought about loosing a couple of lbs, but 8-10 is a lot??

dublin runner

AuldManKing wrote: »

Was thinking similar to Belcarra - I'm 6'2" and 182lbs, I've thought about loosing a couple of lbs, but 8-10 is a lot??

Maybe your right. Probably shouldn't be concerned by weight. Body fat percentage might be a indicator. I think once you are doing the work and eating well your body will find it's natural weight. It's an interesting topic so must read up about it!

AuldManKing

I'm currently reading one of Matt Fitzgeralds books (latest one) and he talks a lot about ideal race weight being at the lower end of ideal healthy weight - but its a weight that you work towards for a specific couple of weeks, then it goes back to healthy weight again.

If you take a look at this: http://fellrnr.com/wiki/VDOT_Calculator - and include your weight and race info - it throws out a lot of interesting data on your vDot, training paces and also the impact that weight has on your times for all distances.
Food for thought (pardon the pun).

But I think you're right on the body fat % being a good indicator.

belcarra

AuldManKing wrote: »

I'm currently reading one of Matt Fitzgeralds books (latest one) and he talks a lot about ideal race weight being at the lower end of ideal healthy weight - but its a weight that you work towards for a specific couple of weeks, then it goes back to healthy weight again.

If you take a look at this: http://fellrnr.com/wiki/VDOT_Calculator - and include your weight and race info - it throws out a lot of interesting data on your vDot, training paces and also the impact that weight has on your times for all distances.
Food for thought (pardon the pun).

But I think you're right on the body fat % being a good indicator.

Overthinking things again AMK??:P

belcarra

dublin runner wrote: »

True, with the higher mileage yet to come the weight should naturally be low with a good diet. Not one to watch the weighing scales but feel like it'd help to be a bit lighter...don't think Christmas will help much with that though!

Any few extra lbs you add over the xmas will be stripped away within a week imho. It'll barely get the chance to rest in your system if you keep to the running schedule throughout.

dublin runner

AuldManKing wrote: »

I'm currently reading one of Matt Fitzgeralds books (latest one) and he talks a lot about ideal race weight being at the lower end of ideal healthy weight - but its a weight that you work towards for a specific couple of weeks, then it goes back to healthy weight again.

If you take a look at this: http://fellrnr.com/wiki/VDOT_Calculator .

Looks very interesting. Regarding weight, that's my plan alright. I think I should be nearer the 12 stone mark for Rotterdam but that's a weight I think I could only manage/maintain/want for a few specific weeks and then put on a few lbs after....already looking forward to that bit

AuldManKing

belcarra wrote: »

Overthinking things again AMK??:P

its not complicated enough for me..........:pac:

dublin runner

Friday 20/12
2hr LSR

16.47 miles @7.20p/m in 2.00:51

As few as four months ago I would make a big deal out of the long run. Now, I'm happy to say, I can do them without any fuss or stress. Really enjoyed this one. As the morning was not too bad weather-wise, I decided to get this one done before the wind and rain came! The rain held off but the wind was noticeable but manageable.

Last night I thought back to this time last year. Essentially I missed the chunk of 10 weeks training wise due to reasons unforeseen. I did run but there was no quality, intensity or any type of decent mileage. This is the part of the year were I can make up ground on other runners. The important thing now is to build nicely and peak at the right time. I made big improvements last year but I think the work done now will really stand to me approaching the key races, particularly in the autumn.

dublin runner

Saturday 21/12
5 Mile Recovery (no watch)

More of a recovery from the hot whiskeys the previous night rather than the previous days run.....:)

Sunday 22/12
5.5+ Miles Easy
-inc. 3x40 second hill repeats

WEEK TOTAL: 67 MILES+

Decent increase in mileage this week. Quite tough with the Christmas festivities to fit in runs with commitments and socialising (aka drinking to us Irish ).

dublin runner

Monday 23/12

AM
5 Miles various with coach
-inc. 1.5 Miles Tempo 5.55-6.00p/m
-inc. 5x40 second hill repeats at 6.25-6.30p/m

Plyometic Session
Back and arm strengthening session

Found this really tough. I found the gym very hot and struggled during the repeats. Really hoping the weather is good to me in Rotterdam.

PM
6 Mile Easy

Tuesday 24/12
6.2 Miles Easy

This was the very most I could have squeezed into today.

Wednesday 25/12
40min 5 miles+

Up in Sligo for the Christmas so a nice cold run to wake me up before the 10k tomorrow.

Thursday 26/12
7.5 Miles+

West Sligo 10k
37.15
4th Place

My pre-race plan was to go out and use this as a good hard tempo run. It was a stunningly beautiful day with no wind or rain. Perfect. Registration took a matter of minutes so after a decent warm-up I was ready for the off. These races can be quite funny. I spotted the winner of the race within the first 20 meters. He was gone. I settled into a nice group and tactically nailed this race (almost :mad: as you will read later..). In many ways this was tactically my best race ever. The headwind was quite noticeable during the first 4k so I just ran at the back of a group of 5 (7/8 position overall). The group were running a shade slow for my liking but with a huge gap to second place I was unwilling to fight the brave solo battle into the wind as I knew this effort would cost me time later on in the race. The group were strong but from experience I knew two would drop off (heavy breathing a dead give away).

The turn around 5k gave the group a welcome break from the headwind. Slowly we were reeling in the second placed runner. The pace increased between the 5-9k mark (slightly downhill) and I felt very much at ease. The group, as anticipated, shrank by two to three and I found myself in 5th place overall.

A sharp left turn led us into the forest before the 9k mark. This was tough going. I knew the last km would be uphill but I was not prepared for this. Essentially it was cross country in nature with many very sharp short hills. I maintained the pace as best I could (even slipping at a wooden bridge and almost going over!). This section was a leg killer and the group was torn apart. I found myself in 3rd place and focused on consolidating my placing rather than focusing on catching 2nd place as I managed to slash the gap between us (this was to be a massive mistake on my part).

Finished in 37.15. I wasn't too sure about my position but I reckoned third position. Not a great time but I was happy. I ran not for time but for placings. I am confident that I am in 35 minute shape and hope that a race in the new year will prove this. I think runners can be too time orientated. At the end of the day it's a race and placing are more important than time. In a small community race like this I prefer a good placing over a fast time.

So content that I finished in 3rd I settled into the fantastic spread put on and awaited the awards presentation confident that I was set for my first ever prize. How wrong was I. I finished in 4th, a mere 9 seconds behind 3rd. Without doubt I could have caught the runner ahead of me. Whether or not I could have beaten him is another thing. He looked strong but instead of focusing my attention on him I was only concerned with holding my position. Lesson learnt. Quite disappointed to be honest but as my coach says, you learn from each race and that I did.

One more lesson learnt.

10 euro entry fee with a fantastic spread and fast registration. Hard to beat.

dublin runner

Friday 27/12
9.5 Miles Easy in 1.11:30

Saturday 28/12
5+ Miles Easy in 40:48

Sunday 29/12
8.80 Miles General Aerobic
-inc. 10x20 second strides

WEEK TOTAL: 53+ MILES

Really bad week mileage-wise. With the week that was in it most runs were a squeezed into the early mornings. Instead of doing a LSR tomorrow I am leaving it to later in the week as usual. I don't think I ran once during Christmas week last year so happy to get a good session in on Monday and a decent tempo run in the 10k race.

Now to choose which club to join in the new year. Really want to find somewhere with a large group of 2.30-2.50 marathon runners. Not knowing where i'll be living this time four months makes the decision no easier......it won't be outside the Pale, that's for sure

AuldManKing

Choose the club wisely, don't knock 53 miles, given the week that was.

dublin runner

Thanks. Never ideal to forgo the long run but these things happen around this time of the year! Yeah, agreed about the club. Main aim with the club would be join in with the interval sessions and the odd long run.....and to be surrounded by better runners!

dublin runner

Monday 30/12
7.5+ Miles
________

-10 Minute Warm-Up
-Stretch

-4x2km reps in 7.15 with 90 second recovery
1. 7:12 (5.47p/m)
2. 7:13 (5.48p/m)
3. 7:15 (5.50p/m)
4. 7.15 (5.50p/m)

-10 Minute Warm-Down
________

Kilbogget Cinder Track for this one. I found this session tough enough with some strong winds. Particularly happy with repetition 1 and 2 as I used no watch as ran by feel so very consistent. First time doing any type of track work so delighted to get through it. The planned 90 second recovery was only managed between rep 1 and 2. I focused more on completing the session rather than sticking rigidly to the plan. Getting this under the belt will give me more confidence in stick to the planned recovery next time.

Two easy run days of running now to build the mileage.

dublin runner

Tuesday 01/01
12.57 Miles Easy @7.12p/m in 1.30:27

Really messed this one up! Today was mean to be an easy 75 minute run but badly misjudged the run and ended up doing an extra few miles. Too long and too fast.

Wednesday 02/01
8.65 Miles Easy @7.33p/m in 1.05:14

Planned 65 minute run. Ran for 65 minutes. Job done!
______

Decided against running the Tom Brennan 5k on New Years Day. I don't think there was much to be gained from it at this stage. My next races looks like the Heath 10k on the 19th. Would really want to get a good time and target it. I will probably decided by the end of the week on this one.

jdunne_ire

I'm pretty new to boards and I've really enjoyed reading your thread, its struck a cord with me as you seem to be in the same position I was this time last year. I took up running mid 2012 as a means to stay fit and keep the weight down. After a few races I decided to take the plunge and run my first marathon (DCM). After the race series and DCM 2012 it was safe to say I got the bug and was hooked hence finding myself in your position on wanting to improve my times and join a club. Since joining the club my times have improved considerably from 5k's right up to my marathon time, without a doubt joining a club was the best decision I made. We had a group of about 10 runners finishing between 2:30 and 2:55 during DCM 2013 and it was a key factor along with the coaching to improving on my previous time.

Some other factors you should take into consideration would be location, facilities and more importantly work/home life balance.

Good luck with your club selection and the best of luck for 2014.

dublin runner

jdunne_ire wrote: »

I'm pretty new to boards and I've really enjoyed reading your thread, its struck a cord with me as you seem to be in the same position I was this time last year. I took up running mid 2012 as a means to stay fit and keep the weight down. After a few races I decided to take the plunge and run my first marathon (DCM). After the race series and DCM 2012 it was safe to say I got the bug and was hooked hence finding myself in your position on wanting to improve my times and join a club. Since joining the club my times have improved considerably from 5k's right up to my marathon time, without a doubt joining a club was the best decision I made. We had a group of about 10 runners finishing between 2:30 and 2:55 during DCM 2013 and it was a key factor along with the coaching to improving on my previous time.

Some other factors you should take into consideration would be location, facilities and more importantly work/home life balance.

Good luck with your club selection and the best of luck for 2014.

Thanks very much. That's it exactly. Training by yourself has it's advantages but I really think being surrounded by runners, particularly better runners , will really help. I have narrowed the search and can't wait to start. I am luckily based in Dublin (obviously!) so have a few good clubs close-by.

Good luck yourself and thanks for further confirming the positives about joining a club

dublin runner

Thursday 02/01
9.57 Miles Various

-AM 3.57 Miles Easy @7.02p/m in 25:07
Too fast. Felt very sluggish.

-PM 6 Miles Easy @7.32p/m in 45:12
Legs nicely loosened up for this one and miles just ticked along.

Friday 03/01
5.5+ Miles with Coach

-2+ Mile Warm-Up
-8x30 seconds hill repeats with short active recovery
-1 Mile Tempo 6.18p/m to 5.36p/m (progressive)
-1+ Miles Warm-Down

-Arm strengthening session

Saturday 04/01
13.75 MLR @7.20p/m in 01.40:49

Sunday 05/01
8.77 Miles Easy @7.30p/m in 01.05:48

7.30 per mile is definitely my 'default pace'. Fighting off a cold at the moment so a case of putting the head down and getting it done.

WEEK TOTAL: 66.31+ MILES

______

Quite an interesting week with decent mileage and intensity. The key for the next few weeks is to build nice and steady. There is little point in hammering out session after session in January only to fail in April.

The next race is the Raheny 5 Mile at the end of the month. It was decided to skip the Heath 10k and focus on training. February will most likely involve two 5k's and one 10k before Bohermeen at the beginning of March. A tune-up 10k at the end of March and that's it before Rotterdam. Not many races so each one has to count :eek:

10% body fat reading so looking in decent shape.

_____

Ended up buying 2 pairs on DS Racers for 82.50 in Elverys....bargain! This got me thinking regarding my runner choice. Acquired a hefty pair of Saucony Hurricane's a few weeks back which will be used for my slow easy runs. This has helped me get into the proper mindset for each run.

ecoli

Solid week DR. Looking at your race schedule its fairly similar to my own (without the 5ks and going abroad for a late Feb HM). Any idea of what 10k you eying up? I have nothing between Torrevieja Half (last weekend in Feb) and race day but if I find something suitable may pop it in

dublin runner

ecoli wrote: »

Solid week DR. Looking at your race schedule its fairly similar to my own (without the 5ks and going abroad for a late Feb HM). Any idea of what 10k you eying up? I have nothing between Torrevieja Half (last weekend in Feb) and race day but if I find something suitable may pop it in

Just had a look there and there doesn't seem to be anything. I like to do a 10k around 3 weeks out and a solid 8 mile tempo one week out. If you see anything let me know.

The only 10k I can see is a race up Bray Head which might not be the best idea a week out!

Just found:

MARCH 17TH: http://www.runningcalendar.eu/simple/races.php?show,18548 (no idea what this is like)

MARCH 23RD: http://www.wicklowhalfmarathonand10km.com/

dublin runner

Monday 06/01
14.55 Miles Easy

AM
6.98 Miles Easy (no watch)

PM
7.57 Miles Easy (no watch)

Against sensible advice I decided to run. While not ill (yet) I decided to leave it until the morning to decide whether to run. Happy to get 14+ miles in a day in which I had cold like symptoms. Surprisingly enjoyable runs and made the sensible decision to leave the watch at home and concentrate on effort.

Tuesday 07/01
8.38 Miles Easy (no watch)

Plan called for:
10 min w/u
7 miles@HMP effort
10 min w/d

No chance! Still not 100% so this kind of effort would not be in any way beneficial.

Wednesday 08/01
12.67 Miles MLR (no watch)

While never fully sick , I have been feeling better every day. This run was a good bit harder than it should have been. Pace was on the easy side but effort was 7/10 rather than the normal 5/10 for this type of run. One to forget.

_____

So decent miles but one session missed. Not the end of the world but hopefully I will get a chance to catch up later on in the week. I was not prepared to possibly sacrifice a weeks training just to force out a 7 miler @HMP. You have to keep your eyes on the bigger picture.

Interesting to listen about the stresses put on the body and the lack of recovery within the GAA (Some players having 38 training sessions this month). It got me thinking about the way in which I train. I have been niggle and injury free for the past 13 months put wonder whether running 95% of the time on roads and paths is doing damage which has not yet showed.

dublin runner

Thursday 09/01
14 Miles Various

AM
4 Miles Recovery @7.57p/m in 31:48

Very stiff starting out. Can feel the calf getting tighter week on week so these recovery runs are very important to help loosen them out. Felt a lot better after. Trying to nail the pace on these runs to fully maximise recovery.

PM
10 Miles General Aerobic
-inc. 9.31 Miles @6.56p/m in 1.04:34

The run earlier did the trick. Nice to get some sub 7 minute miles in as this week has not been the greatest regards intensity.

Thursday 10/01
4.35 Miles Easy/Recovery @7.35p/m in 33:00

ecoli

dublin runner wrote: »

Just had a look there and there doesn't seem to be anything. I like to do a 10k around 3 weeks out and a solid 8 mile tempo one week out. If you see anything let me know.

The only 10k I can see is a race up Bray Head which might not be the best idea a week out!

Just found:

MARCH 17TH: http://www.runningcalendar.eu/simple/races.php?show,18548 (no idea what this is like)

MARCH 23RD: http://www.wicklowhalfmarathonand10km.com/

I know there is a 10k on the 17th in Sligo which is a testing enough course also. I am half considering doing Craughwell which is the same day as the Wicklow one but am still not hundred percent whether it is too soon 3 weeks out (most likely yes )

dublin runner

Friday 10/01

PM

Mile chase or not to mile chase? Decided to leave the hill repeats and just focus on stretching and core-work. Felt there was no point pushing today and instead focus my efforts on a decent long run at the weekend.

Saturday 11/01
130 minute Long Run
-17.66 Miles @7.23p/m in 2.10:18

The decision not to push it last night was vindicated. This was probably the best I have ever felt on a long run. I somehow managed to leave behind me my gloves, leggings and most importantly (!) my headphones so was not too sure how this one would go. I like to listen to the radio/music on most runs so the thought of a 2hr+ run with just my thoughts for company wasn't the best way to set out but set out I did.

This run was a real confidence booster. It wasn't the quickest or longest run but the ease in which it went has shown that my endurance base it progressing nicely. I could have easily done another good few miles but that will wait. Eyes are definitely on the bigger picture at the moment.

Sunday 12/01
8.73 Miles Easy @7.32 in 1.05:50

WEEK TOTAL: 80.34 MILES

______

High enough weekly mileage this week. I deliberately backed off the intensity (cold related) but I may have overcompensated with running a few too many miles. The body is holding up well so the plan this week it to max out around the 70 mile mark and bring back some quality sessions.

Really looking forward to get back to some racing. Roll on Raheny.......:)

dublin runner

ecoli wrote: »

I know there is a 10k on the 17th in Sligo which is a testing enough course also. I am half considering doing Craughwell which is the same day as the Wicklow one but am still not hundred percent whether it is too soon 3 weeks out (most likely yes )

Is that the race in Tubbercurry? Meant to be a tough one alright if it is. I may be over thinking but with Rotterdam being a flat marathon would it be best to find a flat 10k or should that be even a consideration? Or, is a tune-up race all about effort and to get you race sharp rather than knocking out a possible PB?

The things that go through your mind when you're running....!

ecoli

dublin runner wrote: »

Is that the race in Tubbercurry? Meant to be a tough one alright if it is. I may be over thinking but with Rotterdam being a flat marathon would it be best to find a flat 10k or should that be even a consideration? Or, is a tune-up race all about effort and to get you race sharp rather than knocking out a possible PB?

The things that go through your mind when you're running....!

Yeah thats the race a mile around the town and then hit the hills ran it myself last year when I was in pretty poor shape and was not enjoyable (my slowest 10k ever) but it has a good last 2 mile downhill back into the town so you always feel like you are finishing strong which is always a positive thing mentally

I had the same thoughts myself which is why I chose the Half marathon I did (flat and foreign race so perfect dry run)

I think there is a place for race simulations whereby you should replicate the race variables as best possible but in my mind this would be reserved for 10m+ races, anything under is just a good blow out so would focus on effort. Having said that PB's always do ones confidence good

(this is just personal opinion of course)

dublin runner

Monday 13/01
9+ Miles

-4.30 Miles Warm-Up @7.13 in 31:02
-10x30 second hill repeats at 3k pace effort (c.5.10p/m)
-4.30 Miles Warm-Down @7.18 in 31:23

Headed over to Military Road in the Phoenix Park for this one. Without doubt hill-repeats are my favourite session at the moment. Walked briskly back down the hill for the recovery as my downhill running technique is truly awful so no point putting undue stress on the body by running back down.

(Note to self: Learn how to run downhill!)

AuldManKing

Nice session - I think I passed you today.

dublin runner

Small world I was wearing a blue Connemara t-shirt.

AuldManKing

yep - passed you - I'll say hello next time.

drquirky

AuldManKing wrote: »

yep - passed you - I'll say hello next time.

Stop stalking people in the PP RK- I'll report you to the Rangers.

dublin runner

AuldManKing wrote: »

yep - passed you - I'll say hello next time.

Definitely do!

dublin runner

Tuesday 14/01
10.4+ Miles Various

AM

4 Miles Recovery @8.00p/m in 32:00

Getting good at these runs

PM

-2 Mile Warm-Up
-10x400m (75-77 seconds a rep with 30 second recovery)
-2 Mile Warm-Down

Second run with the club and first session (thanks for everyone who PM'd with advice. Living situation at the moment swayed it). Great to run this with others. Felt very comfortable. Nice to get into a fast rhythm and rattle out some laps at a decent clip.

Wednesday 15/01
10+ Miles Various

AM (with coach)

-2 Mile Warm-Up (with strides)
-3.75 Miles Tempo(ish) run progressing from current MP (6.50p/m) to HMP (6.18P/M) for the last 5 minutes
-5 minute Warm-Down

This was done on treadmill and found it tougher than it should have been. Personally I find these runs on the treadmill way harder compared to similar sessions outdoors. HMP really felt like 5k pace or not far off.

PM

4.11 Mile Recovery @7.51p/m in 32:13

Nice and slow. Loosened the legs nicely.

blockic

Great work DR. What club you join?

I think that those recoveries could even be a tad slower if you needed. 8:15-8:30 even. Save the energy for the sessions..

dublin runner

blockic wrote: »

Great work DR. What club you join?

I think that those recoveries could even be a tad slower if you needed. 8:15-8:30 even. Save the energy for the sessions..

Hey, thanks. Ended up at Clonliffe as I live very close by. It was recommended to me by a few and it has worked out brilliantly so far.

Definitely hear you regarding the recoveries. It's something I still need to work on. Recoveries have gone from 7.40ish to 8.00 so heading in the right direction but as you said, they could/should be even slower. Really feeling the benefit of the recovery runs over the past week in particular. If it's a double day the AM recovery runs are great in loosening out the legs.

blockic

dublin runner wrote: »

Hey, thanks. Ended up at Clonliffe as I live very close by. It was recommended to me by a few and it has worked out brilliantly so far.

Definitely hear you regarding the recoveries. It's something I still need to work on. Recoveries have gone from 7.40ish to 8.00 so heading in the right direction but as you said, they could/should be even slower. Really feeling the benefit of the recovery runs over the past week in particular. If it's a double day the AM recovery runs are great in loosening out the legs.

Nice one, you won't go far wrong there!

Yeah, recoveries are as important as the rest of the runs, definitely benefited keeping them as slow as possible last year, your definitely heading the the right direction with them.

Looking forward to a face off sometime!