Making every mile count

dublin runner

Monday 23/11

Medium Long Run
-13 Miles @7.07p/m in 1.32:37


A quick catch-up of the longish run missed due to the race the previous day. Very little tiredness but too fast overall. The big focus currently is easing the easy pace right down, ideally hovering around the 7.30p/m mark. Today I went back to old habits. Still learning!



Tuesday 24/11

8 Miles Easy @7.26p/m in 59:39


Easy run around Portlaoise. Keepin' easy, easy. What's the rush?!



Wednesday 25/11


Club Session: 20x1min @5k effort, 30sec rec

8.5 Miles


The legs felt so fresh today. A quality session in great company. Typically I thought I was struggling halfway through but I wasn't (mind over matter!). Finished very strong and in control.


*30 seconds recovery: How many is that? 12, 13, 14? No, 11 or 12. What? (Whistle)......and we are off again! And repeat .



Thursday 26/11
12.25 Miles


AM: 6 Miles Easy @7.31p/m in 45:10
PM: 6.25 Miles Easy @7.29p/m in 46:51


The AM run was dull enough, with only the ache of tired legs to keep the mind company.

The PM was influenced by Strava. The so-called 'Climb for Jesus' (you have to love some of the segment names). It's not even that tough but that climb up to Foxrock Church is nasty enough. Bloody Strava. I will attack it out day fresh and take the record!



Friday 27/11

8 Miles Easy @7.19p/m in 58:31


Shattered tired today. Hopefully I will get some quality in on Sunday. I am in the West all weekend so may look to do some track/race work.

dublin runner

Saturday 28/11

8 Miles Easy @7.11p/m in 57:33
-inc. 5x30sec hill strides @3k, jog down recovery


Oh Sligo. Up there with the worst weather encountered this year. Being a Dub, the weather in the West is quite the different beast and quite the change from tropical sun-kissed Dublin!



Sunday 29/11
12.30 Miles


The day the car said NO.


AM

5 Miles Very Easy @7.28p/m in 37:18


A nice trot before the long drive home. Yeah right! The car got to Longford before we reluctantly called for the breakdown man. No offense to the midlands but I usually try to dissect it as quickly and as pain-free as possible! Cue disgusting food from the 'best cafe in Longford' and a miserable 2 hour bus to Bus Aras. My knee completely seized up in the cramped confines. I looked like a right idiot.

20 euro for a single ticket. Daylight robbery!



PM

7.30 Miles Steady @6.11p/m in 45:12


Arrving in Dublin 4 hours later then planned I had enough of public transport. In no way shape of form was I getting on the Dorsh (Dart ). A quick change in the toilets and a brilliant, most wind assisted, run home. So enjoyable. She may have beat me by 4 minutes back to the house but there's always next time!

One of those runs that showed how enjoyable the sport can be. After a slowish first mile (6.40) the remaining miles hovered around the 6.04 mark. Very very comfortable throughout.



WEEK TOTAL: 70+ MILES



Monday 30/11
14.55 Miles


AM: 8.25 Miles Easy @7.14p/m in 59:43
PM: 6.30 Miles Easy @7.18p/m in 46:01

---

I am named to run in the Inters on Sunday. I will leave the decision to the coaches as I have no clue about XC racing. With no spikes or any grass training to speak of, it will be quite the baptism of fire. I am unlikely to score so there won't be any pressure/expectations. I have only raced once on grass and that was during the summer of a beautiful day with hard ground to help me out. I suppose it could be fun!

tang1

Break down in Mullingar next time, Longford would seem like the Ritz and that's coming from a Westmeath man. No redeemable qualities about the Midlands at all.

dublin runner

tang1 wrote: »

Break down in Mullingar next time, Longford would seem like the Ritz and that's coming from a Westmeath man. No redeemable qualities about the Midlands at all.

Ah, no fair. Mullingar has Bressie!

kit3

We broke down once with a packed car, 3 kids, a big hairy dog & 5 hens (I kid you not !). We were like the Beverly Hill Billies for anyone old enough to remember them

BeepBeep67

kit3 wrote: »

We broke down once with a packed car, 3 kids, a big hairy dog & 5 hens (I kid you not !). We were like the Beverly Hill Billies for anyone old enough to remember them

...and out from ground came a bubblin' crude, oil that is, Texas tea

dublin runner

Tuesday 1/12

8 Miles Easy @7.18p/m in 58:25


A workman like performance exploring the housing estates of Portlaoise. Yes, it was boring beyond belief! Job done.



Wednesday 2/12


Club Session: 6x600m @5k effort, 1min recovery


8.5+ Miles inc. drills/strides

Splits: 1.56, 1.57, 1.55, 1.54, 1.53, 1.52


Still unsure of the weekend, I kept the rep count low but maintained the intensity. The first rep felt very fast and not all too controlled. Finally got into a rhythm during the third rep. A decent session overall. Importantly I felt had a number of reps still in the legs. I think the plan will have this go out to 10/12 repetitions.



Thursday 3/12
10.25 Miles


AM: 5 Miles Easy @7.30p/m in 37:32
PM: 5.25 Miles Easy @7.24p/m in 38:53



Friday 4/12

7 Miles Easy @7.12p/m in 50:29


A very easy day but still a shade too fast.

---

The future is in my hands! What to aim for next? 5k, 10k or a marathon in April. Decision time. The body is holding up well, with only the usual amount of niggles, pains and aches. The aim again is to slow right down on the easy days so it eventually becomes natural. I feel like I am getting there in a progressive way rather than garmin watch and make the change abruptly. With that said, the hard days will get much tougher so keeping the remaining 4/5 days of the week comfortable will be of paramount importance.

dublin runner

Saturday 5/12

10.5 Miles
-inc. 6 Miles Steady in 36.01, 3x20sec + 5x10sec hill sprints


Splits:
5.56
5.57
6.00
6.06
6.04
5.58


What an awful day to be out today. I hit my usual loop in Kilbogget, decidedly unexcited about running in the wind and rain. I love my mile loop so it's the easy choice and has quickly become my default session location. Setting out I hoped for splits of under 6.20. The weather was so bad that revised my targets downwards. I finished up happy that the main bulk of the work was done (I didn't dare look at the watch!). The hill sprints were tough but over quickly.

Delighted to see the healthy splits (considering) after a hot shower, coffee and food!



Sunday 6/12


Medium Long Hill Run
-13.50 Miles Easy @7.02p/m in 1.35:01


A truly spectacular run up and down Killiney Hill. The pace was a shade fast but I was enjoying it so much. What a great asset to have so close to home.


WEEK TOTAL: 72.3+ MILES

Notwork Error

I'll give this one last shot with full honesty and hope you at least consider my thoughts as I think you're making the same mistakes as before.

Do you think you are in 2:37 marathon shape right now? The reason I say that is because running a steady tempo at 6 minute mile pace would be a MP paced workout for someone who is and even at that, a steady session should be slower than MP. I don't think you are in that kind of shape simply because of your recent 10k time of 35:53, guys in 2:36/2:37 shape run faster than that for a half marathon. It's actually only around 12-13 seconds per/mile faster than a 2:37 marathon, race sharpness doesn't make that much of a difference.

Last week, you ran a 6x600m workout at 5k where you're average pace was around 5:10 pace(16 flat 5k pace) with the last rep at 5 flat even though you recently ran a 10k at 5:48ish pace which is 40 seconds a mile slower than you averaged for that 5k session. I'm not having a pop, you've obviously got a boatload of talent but I feel running these sessions way above your current fitness level is holding you back from reaching your potential and will continue to do so until you reign it in.

Training is all about running at your current fitness level and the session should get naturally faster as you get fitter, it's not about training at a pace way above your current level and hoping the fitness will catch up as it causes too much stress. You've got a ton of determination but I feel it can be a negative sometimes when you try force it in a sport where patience is everything, I always liked this quote from once a runner.

"You don't become a runner by winning a morning workout. The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years. The Trial of Miles; Miles of Trials"

Apologies if any of that came across as blunt or brutal in writing but that's my thoughts, I want to see you do well and I think you will have to be honest to yourself that you are not in that kind of shape before you will start to see big progress again and realise your full potential.

dublin runner

Notwork Error wrote: »

I'll give this one last shot with full honesty and hope you at least consider my thoughts as I think you're making the same mistakes as before.

Do you think you are in 2:37 marathon shape right now? The reason I say that is because running a steady tempo at 6 minute mile pace would be a MP paced workout for someone who is and even at that, a steady session should be slower than MP. I don't think you are in that kind of shape simply because of your recent 10k time of 35:53, guys in 2:36/2:37 shape run faster than that for a half marathon. It's actually only around 12-13 seconds per/mile faster than a 2:37 marathon, race sharpness doesn't make that much of a difference.

Last week, you ran a 6x600m workout at 5k where you're average pace was around 5:10 pace(16 flat 5k pace) with the last rep at 5 flat even though you recently ran a 10k at 5:48ish pace which is 40 seconds a mile slower than you averaged for that 5k session. I'm not having a pop, you've obviously got a boatload of talent but I feel running these sessions way above your current fitness level is holding you back from reaching your potential and will continue to do so until you reign it in.

Training is all about running at your current fitness level and the session should get naturally faster as you get fitter, it's not about training at a pace way above your current level and hoping the fitness will catch up as it causes too much stress. You've got a ton of determination but I feel it can be a negative sometimes when you try force it in a sport where patience is everything, I always liked this quote from once a runner.

"You don't become a runner by winning a morning workout. The only true way is to marshal the ferocity of your ambition over the course of many days, weeks, months, and (if you could finally come to accept it) years. The Trial of Miles; Miles of Trials"

Apologies if any of that came across as blunt or brutal in writing but that's my thoughts, I want to see you do well and I think you will have to be honest to yourself that you are not in that kind of shape before you will start to see big progress again and realise your full potential.

No need to apologise. Much appreciated!

I can see where you are coming from and agree with almost all. I will try to address some of the valid points made.

So, 6 minute miles is around 2.37 (ask jebuz!). I honestly do not believe I am a million miles off that. Call me deluded (!) but I know myself that it's well within in me. Could I do it tomorrow? No but soon I hope. On a side note, 6 minute garmin miles in road is not 6 minute miles in a race. I usually find the splits 4-6 seconds a mile faster personally. I honestly never run these sessions by the watch. In fact, I really only use the watch now to try keep the easy pace properly easy.

The 6x600m was probably mislabeled (you got me there!!). It was too fast for 5k effort but it was my first time running a session on a 300m track. 6x600m off 1min is far from a tough session anyway.

I am in much better shape than high 35 for 10km but until I show up and run faster that's my most recent time! Again that race was without the watch and more of an experiment and for future race sharpness. Still, that's what I ran so no excuses :mad:.

Specificity - I have yet to nail my future plans down so not yet in a specific training mode. The choice is a spring or autumn marathon. When I get specific training paces will naturally stabilise and not appear so adhoc.

Cheers for the feedback, appreciated.

Notwork Error

dublin runner wrote: »

No need to apologise. Much appreciated!

I can see where you are coming from and agree with almost all. I will try to address some of the valid points made.

So, 6 minute miles is around 2.37 (ask jebuz!). I honestly do not believe I am a million miles off that. Call me deluded (!) but I know myself that it's well within in me. Could I do it tomorrow? No but soon I hope. On a side note, 6 minute garmin miles in road is not 6 minute miles in a race. I usually find the splits 4-6 seconds a mile faster personally. I honestly never run these sessions by the watch. In fact, I really only use the watch now to try keep the easy pace properly easy.

The 6x600m was probably mislabeled (you got me there!!). It was too fast for 5k effort but it was my first time running a session on a 300m track. 6x600m off 1min is far from a tough session anyway.

I am in much better shape than high 35 for 10km but until I show up and run faster that's my most recent time! Again that race was without the watch and more of an experiment and for future race sharpness. Still, that's what I ran so no excuses :mad:.

Specificity - I have yet to nail my future plans down so not yet in a specific training mode. The choice is a spring or autumn marathon. When I get specific training paces will naturally stabilise and not appear so adhoc.

Cheers for the feedback, appreciated.

That's a key point I was trying to make in the above post, you don't start off a cycle at the pace you hope to run in a couple of months down the road, you run the sessions at your current fitness and hope the pace picks up to goal pace by the end of the cycle. If you start the training cycle at goal pace which is not current fitness, it changes the effect of the session which in turn changes the structure of the overall week and it keeps on rolling over until you have a full plan which actually resembles nothing like the one wrote down. Running too fast for current fitness changes the stimulus and recovery time from sessions which will hurt your actual goal in training.

I've no doubt you are in better than high 35 10k shape but was using it as a means to make my point that most guys threatening 2:37 can run back to back sub-35 minute 10k's in a half marathon during heavy training when in shape for a 2:37.

I'll give you an example of what I'm saying, say a guy runs a spring marathon in 2:37 and is planning an Autumn attempt at 2:30, he will start out that training cycle running MP at 6min/mile because it is his true current marathon fitness, he doesn't start out running at his goal pace of 5:40 because it's a different intensity to what shape he is currently in, he hopes that as his fitness improves through training, the pace will gradually speed up to GP at the same effort as previous as he gets closer to the race. The pace comes as marathon fitness improves, it's not forced first and hope the fitness comes after. Maybe, you will be running a true MP of 6 minute miles come April or May marathon if you choose to but I believe you are not in shape to run that pace now as true MP. Training is about progression, you hope to get faster as the plan progresses.

Myles Splitz

I have to agree with NE on this here I know you have the potential to run alot quicker the high 35 but I think your times in sessions aren't matching up with races and I don't think it is just down to not finding the right race or having things click on the day. Even taking out your most recent time in 10k the only other races to take form from are your 5k's a couple of months ago (16.44 and 16.48) each of which would also indicate you are overcooking things in training.

It's a very easy thing to do even without feeling like you are (See below as I did the exact same thing and learned the hard way)

http://www.boards.ie/vbulletin/showthread.php?t=2055590473&page=13

There is also a great article here (actually linked to me in the log also)

6x600m off 1min is far from a tough session anyway

Sessions don't have to be ball busters to get the benefits from but 6x600 @ 3k effort with that recovery would be closer to a peaking session than a taper. Its about getting more comfortable at race paces and learning to train and not strain.

dublin runner

Notwork Error wrote: »

That's a key point I was trying to make in the above post, you don't start off a cycle at the pace you hope to run in a couple of months down the road, you run the sessions at your current fitness and hope the pace picks up to goal pace by the end of the cycle. If you start the training cycle at goal pace which is not current fitness, it changes the effect of the session which in turn changes the structure of the overall week and it keeps on rolling over until you have a full plan which actually resembles nothing like the one wrote down. Running too fast for current fitness changes the stimulus and recovery time from sessions which will hurt your actual goal in training.

I've no doubt you are in better than high 35 10k shape but was using it as a means to make my point that most guys threatening 2:37 can run back to back sub-35 minute 10k's in a half marathon during heavy training when in shape for a 2:37.

I'll give you an example of what I'm saying, say a guy runs a spring marathon in 2:37 and is planning an Autumn attempt at 2:30, he will start out that training cycle running MP at 6min/mile because it is his true current marathon fitness, he doesn't start out running at his goal pace of 5:40 because it's a different intensity to what shape he is currently in, he hopes that as his fitness improves through training, the pace will gradually speed up to GP at the same effort as previous as he gets closer to the race. The pace comes as marathon fitness improves, it's not forced first and hope the fitness comes after. Maybe, you will be running a true MP of 6 minute miles come April or May marathon if you choose to but I believe you are not in shape to run that pace now as true MP. Training is about progression, you hope to get faster as the plan progresses.

Myles Splitz wrote: »

I have to agree with NE on this here I know you have the potential to run alot quicker the high 35 but I think your times in sessions aren't matching up with races and I don't think it is just down to not finding the right race or having things click on the day. Even taking out your most recent time in 10k the only other races to take form from are your 5k's a couple of months ago (16.44 and 16.48) each of which would also indicate you are overcooking things in training.

It's a very easy thing to do even without feeling like you are (See below as I did the exact same thing and learned the hard way)

http://www.boards.ie/vbulletin/showthread.php?t=2055590473&page=13

There is also a great article here (actually linked to me in the log also)



Sessions don't have to be ball busters to get the benefits from but 6x600 @ 3k effort with that recovery would be closer to a peaking session than a taper. Its about getting more comfortable at race paces and learning to train and not strain.

Cheers lads. Hard to disagree with anything above. Currently I am a decent trainer, bad racer. That has to change. Maybe I again mislabel MP miles. I simply run at a comfortably hard pace. Maybe I should dial down the pace and increase length. It hard not to do things you enjoy and I enjoy running at 6 minute miles. The time flies by and it is really good fun. During the summer I made a huge mistake and didn't run do a period of training. The 16:44 was achieved very comfortably (honestly) but instead of kicking on I sat back. I should have ran 20-30 seconds quicker in that time.

Anyway, I feel a lot stronger than last year but have to train specifically now for a distance and stop messing around! No point training without specificity, shape and purpose.

dublin runner

Monday 7/12
12 Miles


AM: 6.5 Miles Easy @7.19p/m in 47:40
PM: 5.5 Miles Easy @7.18p/m in 40:15



Tuesday 8/12
10 Miles


AM: 5 Miles Easy @7.24p/m in 37:08
PM: 5 Miles Easy @7.23p/m in 36:56



Wednesday 9/12
12.75 Miles


What a weird day..........:rolleyes:


AM

2.25 Miles Leg Loosener @7.20p/m in 16:34


A light jog back after dropping off the rented car. Having no car feels like I have lost an arm, leg or some other vital body part.....roll on Friday!!



PM

7.50+ Miles


I did the unthinkable. I now have a leap card. Unfortunately for me I got off the wrong stop and ended up a mile away from the club. First time running with a bag. Awful! In the end the track session was canceled due to the weather (it was that bad). It was decided to do a few miles in the PP with some of the new lads. That was fine but one of the lads wanted to do some quality miles so I jumped at the chance. The conditions were truly terrible so I didn't even bother to look at the watch. I clung on to him before feeling strong and slightly upping the pace (and avoid the deer in the pitch dark!). The effort was nice and controlled but hard enough with the wind in particular challenging.

Very happy to see splits of 5.53, 5.47, 5.48 for the closing miles. Nice to get some quality miles in on a night like that.


+3 Miles @7.42p/m in 23:08


I stupidly decided to run back into town to get the dart/bus home. I was wet and cold and not bothered waiting on a bus in the pitch dark. The first miles were enjoyable but the third mile along the quays was as grim as I can remember. I died a death and almost ran myself into collapsing. I was in bits but had no choice (or too stubborn) but to continue. A lot has happened to me during the marathon distance but as of yet I have never hit the infamous wall. I think tonight I got my first experience of that feeling. I stopped in Supervalu to get some sugar into me. Christ I looked awful! Never so happy to get home .



Thursday 10/12
10 Miles


AM: 5 Miles Easy @7.37p/m in 38:09
PM: 5 Miles Easy @7.21p/m in 36:46

dublin runner

Friday 11/12

7.25 Miles Easy @7.14p/m in 52:29



Saturday 12/12
12 Miles


AM

5 Miles Very Easy @7.36p/m in 38:00


PM


Session: 10x1min hills @3k effort, jog down recovery

7 Miles


Tonight I discovered that the road next to me is exactly 1 minute long at 3k effort. How handy is that?! Alma Road links the coast road to the Monkstown Road. It's a tough enough climb but nothing drastic. A really good session and good fun too. The last rep found me in the old hands on knees position after but I could have done a few more (if pushed!). The form remained good throughout and I felt stronger with each passing rep.

Steeper than it appears .......





Sunday 13/12

Long Easy Run
-16.30 Miles @7.05p/m in 1.55:30



WEEK TOTAL: 80.3+ MILES

dublin runner

That last few weeks of 2015 passed without incident, with very little to report. Some runs were good, some bad and some hungover. I guess it was that time of year!

2015 was far from a vintage year with a lot of messing around on my part. I think 2016 will prove to be an interesting year and one that must be better tackled on my behalf. The one thing for sure is that I will run less, with a huge emphasis on hitting each and every session. Whilst most runs will get 'slower', I hope to see the improvements in each session/race (well that's the idea anyway!).

Onwards and upwards!


December 14-20

Week Total: 71.6 Miles


December 21-27

Week Total: 74.4 Miles


December 28-31

Half Week Total: 47.6 Miles




2014


Month|Days Run|Miles Run|Daily Average|2014
January|31/31|347.80|11.20|347.80
February|28/28|309.20|11.04|657.00
March|31/31|389.29|12.55|1046.29
April|26/30|166.34|5.44|1212.63
May|29/31|215.07|6.93|1427.70
June|27/30|264.35|8.81|1692.05
July|31/31|346.03|11.16|2038.08
August|31/31|377.89|12.19|2415.97
September|30/30|364.08|12.13|2780.05
October|27/31|243.25|7.84|3023.3
November|29/30|203.03|6.76|3226.33
December|31/31|345.70|11.15|3572.03
TOTAL|351/365|N/A|9.78|3572.03|






2015


Month|Days Run|Miles Run|Daily Average|2014
January|30/31|401.21|12.94|401.21
February|25/28|214.61|7.66|615.82
March|29/31|265.9|8.57|881.72
April|29/30|319.75|10.65|1201.47
May|27/31|252.85|8.15|1454.32
June|30/30|307.16|10.23|1761.48
July|29/31|303.43|9.78|2064.91
August|31/31|361.20|11.65|2426.11
September|30/30|374.45|12.48|2800.56
October|30/31|264.25|8.52|3064.81
November|30/30|297|9.9|3361.81
December|31/31|331.65|10.69|3693.46
TOTAL|351/365|N/A|10.11|3693.46|



*I feel a bit OCD with all the tables but I am a stickler for detail at times! It's not about many miles you can run, it's simply about each and every run having a purpose. One good mile is worth 10 bad ones.

tang1

14 days off in 2015, some running!!

dublin runner

Monday 4/1
10.10 Miles

AM: 5 Miles Easy @7.30p/m in 37:33
PM: 5.1 Miles Easy @7.17p/m in 37:14


The legs left in decent condition today, despite the long run (7.09p/m) of 20 miles the previous day. It was great to have the run done and dusted by 11.30am, even if the awful conditions caused me to tumble in the first mile! I left the lads just before the two hour mark, making my way around the trails and paths of the Phoenix Park.



Tuesday 5/1

8 Miles Easy @7.24p/m in 59:15



Wednesday 6/1


Session: 12x600m @5k, 80sec recovery

8.5+ Miles inc. drills/strides


Splits:

1. 1:53
2. 1:52
3. 1:54
4. 1:53
5. 1:53
6. 1:55
7. 1:54
8. 1:54
9. 1:55
10. 1:56
11. 1:58
12. 1:54


Before tonight I think the maximum 600m rep count was 8 in any given session. Tonight was a step into the unknown! The first rep felt hard. The second rep felt even harder and the third rep? You guessed it! Even harder again. After that it was fine. I struggled to settle into the pace during the opening reps but after that they ticked by nicely. A good session and a decent benchmark set. Nothing earth shattering but something to build on.



Thursday 7/1
10.45 Miles

AM: 5.1 Miles Easy @7.34p/m in 38:41
PM: 5.35 Miles Easy @7.25p/m in 39:44



Friday 8/1

60 Minutes Easy
-8.2 Miles @7.20p/m in 1.00:13

ThebitterLemon

tang1 wrote: »

14 days off in 2015, some running!!

No, that's two weeks of idleness

TbL

ultrapercy

dublin runner wrote: »

Monday 4/1
10.10 Miles

AM: 5 Miles Easy @7.30p/m in 37:33
PM: 5.1 Miles Easy @7.17p/m in 37:14


The legs left in decent condition today, despite the long run (7.09p/m) of 20 miles the previous day. It was great to have the run done and dusted by 11.30am, even if the awful conditions caused me to tumble in the first mile! I left the lads just before the two hour mark, making my way around the trails and paths of the Phoenix Park.



Tuesday 5/1

8 Miles Easy @7.24p/m in 59:15



Wednesday 6/1


Session: 12x600m @5k, 80sec recovery

8.5+ Miles inc. drills/strides


Splits:

1. 1:53
2. 1:52
3. 1:54
4. 1:53
5. 1:53
6. 1:55
7. 1:54
8. 1:54
9. 1:55
10. 1:56
11. 1:58
12. 1:54


Before tonight I think the maximum 600m rep count was 8 in any given session. Tonight was a step into the unknown! The first rep felt hard. The second rep felt even harder and the third rep? You guessed it! Even harder again. After that it was fine. I struggled to settle into the pace during the opening reps but after that they ticked by nicely. A good session and a decent benchmark set. Nothing earth shattering but something to build on.



Thursday 7/1
10.45 Miles

AM: 5.1 Miles Easy @7.34p/m in 38:41
PM: 5.35 Miles Easy @7.25p/m in 39:44



Friday 8/1

60 Minutes Easy
-8.2 Miles @7.20p/m in 1.00:13

Very good session, if true 5k pace it's a sub 16. Great shape to be in one week into the new year.

dublin runner

ultrapercy wrote: »

Very good session, if true 5k pace it's a sub 16. Great shape to be in one week into the new year.

Cheers John. I tend to train better than I race :mad: but I would like to think i'm in decent shape. I would bite your hand off if you offered 16.15! Hopefully the increased volume in these types of sessions will pay dividends come race day(s).

dublin runner

Flights booked. Rotterdam here I come!

I've decided to go back to the scene of the crime and repay this great race the visit it deserves. It only feels yesterday that I was been carried home from Murphy's pub, slightly drunk and virtually unable to walk (running related!). I expect a similar feeling come the wee hours of Monday morning after the marathon . Many many happy memories.

I feel I have a good marathon in me. I know I do. In many respects I should leave it until autumn but it plays on my mind so Rotterdam it is.

No mileage chasing. I simply want to hit each session as best I can.


Saturday 9/1

Plan: 20 Miles inc. 10 miles @6.10p/m (pmp for now)

Actual: 20 Miles in 6.36p/m in 2.11:57
-4 miles easy, 10@pmp, 6 miles easy


https://connect.garmin.com/activity/1008809975

10 Miles in 1.01.04 (avg. 6.06p/m)

Splits:
6:08
6:12
6:08
6:05
6:11
6:01
6:03
6:06
6:03
6:07


A near perfect morning in the Phoenix Park today. A very positive morning and to be honest, a session I am very happy with. It's a tough session but not (shouldn't be) a complete killer. The plan was to only take on a small bit of water after the first 4 miles and take no gels/sugar (that will come later in the year). I got a bit of a kick up the ar$e when I saw 6.12 come up during the second mile. I slightly increased the pace and settled into a decent rhythm.

Great to see so many people out training. Takes your mind off the 5+ laps of the acres!

Going to enjoy a few pints of ale tonight while I can .

ultrapercy

dublin runner wrote: »

Flights booked. Rotterdam here I come!

I've decided to go back to the scene of the crime and repay this great race the visit it deserves. It only feels yesterday that I was been carried home from Murphy's pub, slightly drunk and virtually unable to walk (running related!). I expect a similar feeling come the wee hours of Monday morning after the marathon . Many many happy memories.

I feel I have a good marathon in me. I know I do. In many respects I should leave it until autumn but it plays on my mind so Rotterdam it is.

No mileage chasing. I simply want to hit each session as best I can.


Saturday 9/1

Plan: 20 Miles inc. 10 miles @6.10p/m (pmp for now)

Actual: 20 Miles in 6.36p/m in 2.11:57
-4 miles easy, 10@pmp, 6 miles easy


https://connect.garmin.com/activity/1008809975

10 Miles in 1.01.04 (avg. 6.06p/m)

Splits:
6:08
6:12
6:08
6:05
6:11
6:01
6:03
6:06
6:03
6:07


A near perfect morning in the Phoenix Park today. A very positive morning and to be honest, a session I am very happy with. It's a tough session but not (shouldn't be) a complete killer. The plan was to only take on a small bit of water after the first 4 miles and take no gels/sugar (that will come later in the year). I got a bit of a kick up the ar$e when I saw 6.12 come up during the second mile. I slightly increased the pace and settled into a decent rhythm.

Great to see so many people out training. Takes your mind off the 5+ laps of the acres!

Going to enjoy a few pints of ale tonight while I can .

You really are flying and I think Rotterdam is a good call, the best time is now strike the iron when it's hot etc. If your cute and don't overcook it you will definitely run 2.3 x. Try to monitor the effort levels rather than the watch, it's the culmination of fatigue in marathon training that wears you down so even controlling effort levels at this stage will benefit on race day. At any rate keep it going and well done.

Chartsengrafs

Well done, great session. Laps of the acres takes mental..stubborness we'll say!

The park was very busy, swarms of people around.

dublin runner

Sunday 10/1


70 Minutes Easy
-10.20 Miles @7.13 in 1.13:46 (misjudged the distance)


WEEK TOTAL: 75.45+ MILES



Monday 11/1
11.15 Miles


AM

40 Minutes Easy
-5.55 Miles @7.18p/m in 40.34


PM

40 Minutes Easy
-5.60 Miles @7.14p/m in 40.33



Tuesday 12/1

60 Minutes Easy
-8.50 Miles @7.11p/m in 1.01:08



Wednesday 13/1


What a mess of a day! The car once again needed to be dropped into the garage. At this stage I know the mechanic better than some of my friends! I had to buy another leap card to get myself over to the club. I arrived early. Great I thought, time to have a chat with some of the lads/coaches. I was barely one foot inside the gate before I realised I left my bloody runners in the car. So, two more buses home a quick espresso and out the door to rescue something.......anything :rolleyes:.


11 Miles
-inc. 12x200m hills @80% effort, reps 3,6,9,12 @100% ~jog down recovery


I reckoned 80% to be approximately 3k effort and 100% around 1mile effort. With that in mind I started, full of caffine and ready to rock. The session itself was tough but ok. I thought it would bite towards the end and that it certainly did. A solid session. I find you really feel the effects of these hill repeats the next day.



Thursday 14/1
12.40 Miles


AM

45 Minutes Easy
-6.15 Miles @7.26p/m in 45.44


PM

45 Minutes Easy
-6.25 Miles @7.24p/m in 46.19


The previous nights effort left their mark. My two hamstrings were both incredbily tight. Just fatigued I reckoned. Still, something to keep an eye on.



Friday 15/1

8.5+ Miles Easy (probably 9.5 but cannot remember) @7.20p/m on treadmill
-inc. 3x30sec surges to 3k effort


Luckily my friend runs a gym down the road so I took his offer of a freebie. Nice to run on a really good calibered treadmill. I threw in a few surges to test the tight hamstrings. All good.



Saturday 16/1
11.55+ Miles


AM

6+ Miles
-inc. 5k @Tempo (17.21 @5.35p/m)


I made the mistake of challenging the OH to a race in March (10k or HM). Her plan (well my plan!) involved an easy 5k so I told her to jump in a local parkrun. I decided to spoil the party in and join her. A quick drive to Marlay Park, well I say quick but me being me we arrived pretty late, leaving just enough time for a quick warm-up. The plan was to run comfortably hard. The numbers were huge (720+) so the race was delayed. The course was also altered due to the icy conditions. We were also told not to overtake the front runner until after the first two corners. I like the start. The uphill first k naturally breaks the masses (it also kills off kamikaze-style runners!).

I overtook the 'leader' and from there on in was a solo run. Happy enough to hear the time time at the end given the effort.

My next 5k will be February 14th in Sligo. That will hopefully be an all out effort.


PM

40 Minutes Easy
-5.55 Miles @7.23p/m in 40.59



Sunday 17/1

Long Easy Run
-21 Miles @7.03p/m in 2.27:56


https://connect.garmin.com/activity/1018299553


The usual run of the mill long run. This type of run usually poses any problems and today was no different. A nice tour of Dublin and the revisiting of the northside of Dublin. Running on Griffith Avenue always reminds me of training for my first marathon. So young and naive. God I miss those days!

Once again no drinks, gels etc. throughout. I will look to introduce gels in March or on a long MP run in February. I also will toy with the idea of running long on empty but I am still unconvinced. I run a lot of runs on empty as is so it may prove a worthwhile pursuit.


WEEK TOTAL: 84.1+ MILES

---

Once again no mileage chasing. I could have added another 10-15 miles easily but I am being very disciplined. Two decent sessions and a solid long run. Happy.

This week will be a tough one with a stag in Berlin (Fri-Sun ). I may bring the runners but a mid-season break, whilst things are going well, may be the call to make.

Looking at the following: Raheny 5 Mile, Trim 10 Mile, Cloonacool 5k, Bohermeen Half.

dublin runner

Monday 18/1
12.50 Miles


AM:

45 Minutes Easy
-6.15 Miles @7.27p/m in 45:55


PM:

45 Minutes Easy
-6.35 Miles @7.16p/m in 46:13



Tuesday 19/1
11.70 Miles


AM:

40 Minutes Easy
-5.35 Miles @7.39p/m in 41:00


PM:

45 Minutes Easy
-6.35 Miles @7.11p/m in 45:42



Wednesday 20/1
10+ Miles


Session: 8x800m @5k effort (slightly faster), 1.45 rec

Splits: 2:37, 2:34, 2:32, 2:32, 2:32, 2:34, 2:33, 2:29


The car was once again back in the garage. Disaster. I ended up quite late for the club session, resulting in a very quick warm-up mile. I had the option of a tempo or a track session. I opted for the later. With the marathon still quite some weeks away, the key thing is to keep some speed in the legs. 6-8 weeks out will see this changing to more specific-type training. The main goal for the year still remains a 15.xx 5k. The marathon is very important to me and that'll be the sole focus from here on in.

Another session in the bank. Great to have someone to with throughout the session. Feeling strong. A good few miles home to round off the evening.



Thursday 21/1
23.85 Miles


Cramming the miles in before the weekend...........


AM

Long Easy Run
-18.40 Miles @7.07p/m in 2.10:54


PM:

40 Minutes Easy
-5.45 Miles @7.32p/m in 41:08



Friday 22/1


10.25 Miles @6.59p/m in 1.11:34
-inc. 5x30sec @3k effort


There must be a contract on my head. There were several attempts made on my life by members of the general public. Luckily I managed to duck and dive and escape the hitmen (i'm a former northsider after all!).

Some drivers just hate runners!

Anyway, bus-plane-bus. Hello Berlin!



Saturday 23/1

DAY OFF.



Sunday 24/1

20 Minutes
-3.30 Miles @6.17p/m in 20:51


Tired, hungover and back late. A quick run to sweat off the excesses of the weekend.


WEEK TOTAL: 71.60+ MILES

---

Not the terrible week I was expecting, with essentially two days off running. Not ideal but no choice this week.

Roll on Raheny on Sunday. I have a fair idea where I am and expect a decent run. I'll be taking a risk by not wearing the watch but it will hopefully pay off. I know plenty running so I will have a fair idea on the day but I won't get sucked into anyone else's race. I loved this race back in 2014 (28.44) but disappointed to see the hill gone. Flat courses means a fair chance at a decent time but I race better/place better over a tougher course. Looking forward to it. It should provide a decent benchmark and a good starting point to build from.

dublin runner

Monday 25/1
13.10 Miles


AM

45min Easy
-6.65 miles @6.57p/m in 46:18


PM

45min Easy
-6.45 miles @7.05p/m in 45:49



Tuesday 26/1
12.75 Miles


AM

45min Easy
-6.30 miles @7.16p/m in 45:49


PM

45min Easy
-6.45 miles @7.03p/m in 45:36



Wednesday 27/1
10.20+ Miles


Session: 8x600m, 80/85sec average rec.

Splits: 1:53, 1:53, 1:53, 1:52, 1:52, 1:52, 1:52, 1:49


With numbers down due to racing commitments it was left yours truly to lead out tonights session. The last 600m rep session was larger in volume (12) so naturally the pace was somewhat faster this evening. I was pretty happy to maintain the consistent 1.52/1.53 splits and slightly up the pace on the last one. I felt I was working hard throughout but entirely manageable. A sneaky few miles in the Park rounded off the night. The tightness in my hamstring helped me ease off the pace. It was nothing at all to worry about, more fatigue.



Thursday 28/1
13.65 Miles


AM

8.10 Miles Very Easy (treadmill avg. 7.48p/m)


With some surprise and a lot of happiness I managed to secure myself free membership of a nearby gym for the year (friends in high places!). I didn't even need to ask. This is kind of a poisoned chalice. It means that I now have access to a comprehensive weights area 24/7 365 days of the year. Weights scare me (I can barely open a jam bar ). The plan is to do 3 sessions a week and learn to love lifting stuff..........*shakes head...........

I find the treadmill fantastic for recovery so I will be using it quite a bit from here on in.


PM

40 Minutes Easy
-5.55 Miles @7.23p/m in 41:03

dublin runner

Friday 29/1

60min Easy
-8.20 Miles @7.26p/m in 1.00:59



Saturday 30/1

40min Easy -inc. 3x30sec surges to 3k
-5.20+ Miles @7.44p/m in 40:13



Sunday 31/1
14.25+ Miles


AM

10min shakeout+stretchng
-1.25 miles


PM

-1+ mile warm-up +strides


AXA RAHENY 5 MILE

28.03

51st Place


Into the final stretch, with genuinely no idea how I fast I have gone, what's on the clock? 27 on the clock. Happy. Unfortunately it was 27.5x and not the 27.2x, the time I wanted and felt I had in me. Deflated. Jogged in thinking my my 3/4 mini-surges over the last mile had been enough. After all, no one wants to be passed in the last 50m. I was passed with 30m to go by my old clubmate. A very nice guy and a good runner but that one is going to hurt later. An unforgivable mistake on my part. Maybe he would beaten me anyway but I could at least emptied the tank. That one is going to hurt.

So, a 40+ second PB and the start of the real build-up to Rotterdam. It was far from the result I wanted but it's a start. The opening mile flew by. It became quickly apparent that OD was using me as a windbreaker for the first few miles. A smart move on her part and clever racing. She made her move and I mentally switched off, with no garmin/stopwatch to give me the jolt I desperately needed. Here's where you learn how to race, not run by numbers. A simple case of learning on the job. As I said to a non-runner after the race you cannot expect to race as infrequently as I do and somehow expect to pull off magic times. It's simply not going to happen. The learning curve once again begins on the streets and paths of Raheny.

I saved a bit of energy on the drag up the avenue and caught a group of runners. I tucked in and surged as soon as we made the u-turn. I held the pace before struggling a small bit after the 4 mile mark. The pace fell off a bit but I was going to save a small bit of energy for the finish. I once again pushed quite hard exiting the park. Just enough I thought. I passed a few more (only overtaken once) before seeing the clock and my heart sank a shade. Enough wasn't enough today.

Once again Raheny proved itself to be one of the best races in the country. I enjoyed the new course but I really missed the old course, with the manly hill at the end. The goodie bag was given away this morning (it was too good ). A new slimmer (6-8kg lighter), faster, stronger runner to come over the next few weeks and months. Great to be back.


+7 miles easy @7.23p/m in 51:47


WEEK TOTAL: 77.35+ MILES

dublin runner

Monday 1/2

Hello February......

Long Easy Run
-20 Miles @7.00p/m in 2.19:53


With the prospect of a fair chunk of time on the feet, I resorted to desperate measures. Being fully up-to-date with all podcasts I decided to download episodes of Second Captains from last year. Listening about the Rugby World Cup in February was quite the odd experience!

I decided to look at the watch after hitting UCD, with some 110+ minutes on the feet already. I expected to see something like high 7.1x/low 7.2x, so was taken aback to see an average of 6.59p/m (woops). It really didn't feel like that. The effort was easy and the legs felt good, even after the previous days race. It was perhaps a mistake on my part not to check and watch and dial down the pace accordingly. The wind was embarrassing today, bringing me to a near standstill on several occasions. Definitely the worst wind conditions in a long long time. Anyway, another long run in and felt very comfortable.



Tuesday 2/2
10.80 Miles


AM

40min Easy (treadmill) +S&C
-5.20 miles @7.42p/m in 40:00


PM

40min Easy
-5.60 miles @7.18p/m in 40:58



Wednesday 3/2
10.20+ Miles


AM

2.5 Miles Shakeout @8.00p/m in 20:00 (treadmill) +stretching


PM

7.7+ Miles inc. drills/strides


Speed Maintenance: 10x600m, 1.45 rec

Splits: 1:55, 1:52, 1:54, 1:51, 1:53, 1:52, 1:53, 1:51, 1:52, 1:52


Tonight was a very similar session to last weeks, with the addition of two reps and slightly increased recovery. Thankfully I had more company this time out and could latch onto to the back of the pack when not leading out. Overall a fairly controlled and manageable session with nothing really to note. Now is the time to get in some longer reps in (Ex: 10x1km @10k).

Although I felt fine throughout and after the session, I became quickly exhausted that night. Nothing to concern myself by, just a helpful reminder to keep things easy over the next few days!



Thursday 4/2
13 Miles


AM


60min Very Easy
-7.50 Miles @8.00p/m (treadmill) +S&C


PM

40min Easy
-5.50 Miles @7.25p/m in 40:52



Friday 5/2

60min Easy
-8.10 Miles @7.31p/m in 1.01:00


Nice 'n easy. Felt a small bit tired throughout but enjoyable all the same.



Saturday 6/2

40min Easy (treadmill) 5.15 miles @7.46p/m in 40:15
-inc. 3x30sec sruges to 3k effort


This 40 minute run in the gym has quickly become my pre-race routine. All good. Not feeling great nor feeling terrible. Loiking forward to the race to tomorrow even if a small bit apprehensive.



Sunday 7/2
14.40+ Miles


-1.4+ Miles w/u inc. strides/drills



TRIM AC 10 MILES

57:09 (5.43p/m)

11th


The groups settled pretty quickly today, with EOC and PH in the lead group, a group including PM in the chasing pack and our group of 4/5 closely behind. Today was to be all about group running. The wind was a huge factor today and needed to be respected. I let JC and one other open up a small gap after the 2nd mile.I was content as there were one or two to keep me company. With mile 1 ticking in at 5.37, I no longer felt the need to keep an eye on the clock and just planned to run hard but not full out. Control was the word of the day. I was really enjoying the opening few miles, even if RM breezed by me after the 3rd mile like I was standing still. He didn't maintain that surge and the gap held steady throughout.

The miles were really flying by and before I knew it the race was half over. The wind really started to pick-up now and it increased the effort somewhat. Even split running was not on the menu. I was very happy to work with a fellow athlete or two and share the work into the very strong cross and headwind. Passing the 8 mile mark and I knew now was the time to slightly increase the effort. Unfortunately on a day like today that doesn't always reflect itself on the mile splits! I was working hard but never reached the red zone. Entering the last stretch I made it my business to overtake my new running friend (!). I overtook him with 20m metres to go, he had no time to react and it meant a decent 11th place position. I learned my lesson after last weeks mistake.

I was very happy to see 57.10 on the clock. Given the effort and tiredness in the legs it proved a real confidence booster. While not a quick time, 55:3x doesn't feel that far away. A sure sign that things are going in the right direction.

The course was as flat as you will get in Ireland and on a better day I cannot imagine a faster 10 mile race in the country. The most enjoyable race in quite some time.


+3 miles w/d @7.10p/m in 21:30



WEEK TOTAL: 81.65+ MILES

tang1

Mullingar 10 in July is a way quicker route.