Making every mile count

joey100 · 07-02-2017 01:32PM

That's some great running, well done. Great to see hard work pay off and be rewarded. A long way from the days of the boys band!

zico10 · 08-02-2017 08:45PM

Hey there, I've just been made aware of this log in the last few days. Well done on your performance in Trim, it's a massive improvement in the space of a year and just rewards for the amount of work you've obviously put in.

I was the guy you just pipped at the finish last year. Your take on it was a bit different to mine though;

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

I was bunched at that stage and simply wasn't able to react. I did think 'You sneaky b@stard!', at the time, but I couldn't have done anything about it anyway.

dublin runner · 10-02-2017 01:17PM

joey100 wrote: »

That's some great running, well done. Great to see hard work pay off and be rewarded. A long way from the days of the boys band!

Ah cheers, hope all is well.

You can take the boy out of Artane but you cannot.......:pac:

zico10 wrote: »

Hey there, I've just been made aware of this log in the last few days. Well done on your performance in Trim, it's a massive improvement in the space of a year and just rewards for the amount of work you've obviously put in.

I was the guy you just pipped at the finish last year. Your take on it was a bit different to mine though;
I was bunched at that stage and simply wasn't able to react. I did think 'You sneaky b@stard!', at the time, but I couldn't have done anything about it anyway.

Haha, I remember that well. You kept me going that last mile if I recall!

dublin runner · 10-02-2017 01:39PM

Monday 7/2

Long Easy Run
-17.25 Miles @7.22p/m

I settled on a late evening/night run, allowing as much time for the legs and head (a few too many beers!) to recover. The run itself was fine, even if pretty tired throughout. The first 8 miles averaged in at 7.15p/m which was too fast. I reigned it in from there and ran for what felt like long enough. Job done.

The heel and calf acted up the previous night but happy to report of no adverse reactions on the run.

Was it smart to run for over two hours? Probably not my greatest call ever but I have that marathon mindset of 'getting the long run in', no matter what.

Tuesday 7/2

10 Miles @7.30p/m

Ireland AM. The biggest endorsement never to run on a treadmill!

Wednesday 8/2

AM: 5.25 Miles Easy @7.32p/m
PM: 5.25 Miles Easy @7.31p/m

Exact same route.

I am deliberately pulling the easy pace right back this week. I am kind of struggling to get the necessary miles in this week but I have a bit of a buffer in the plan to help me along.

Thursday 9/2

AM

11.50+ Miles inc. drills/strides

Session: 8x1,600m ~2min jog/walk recovery

Splits:
5.43 (5.45 pace)
5.35 (5.37)
5.31 (5.33)
5.32 (5.34)
5.31 (5.33)
5.32 (5.34)
5.29 (5.31)
5.31 (5.33)

A session in which I felt stronger with each passing rep. The general malaise and tiredness over the past number of days dissipated slightly on a cold morning in Tallaght. I think myself and Luke were pretty beat up from the given efforts at the weekends so were more than happy to ease ourselves into this one. The first rep felt long but from there on in the session flew by. It was more a 'grinding' session, one that builds up fatigue, rather than a speed track session. Exactly what the running doctor ordered.

PM: 4.10 Miles Recovery @7.54p/m

With two days of easy running before Sunday, I realised I may need to run a decent 10km time to aid my chance of competing in the Night of PB's in London in May. I briefly looked at the race on Tuesday, naively thinking my time may be good enough to scrape in. It may well be but the chances are slim at best. This leaves me in a bit of a dilemma; chase a fast time or hope for the best. I may get one chance to better my 10km before Rotterdam and on the face of it, Enniscorthy is the only viable option. Anything else is a non-runner from research. I haven't decided but the dangers of chasing times during marathon training are well known (+taper and recovery time). It'll be a real shot to nothing if I make the trip down!

After the last race the usual prediction calculators have me down for some pretty ambitious times but I still hope to able to get close, particularly in the half. All eyes, legs, feet and mind still on the main goal though. It's a real balancing act.

Another complication is my annual 5km race in Sligo this weekend. Luckily, I will not be targeting a fast time!

dublin runner · 13-02-2017 12:21PM

Friday 10/2

AM: 5.10 Miles Recovery @7.55p/m
PM: 5.25 Miles Very Easy @7.39p/m

Saturday 11/2

7 Miles @7.15p/m
-inc. 3x30sec strides @3km effort

Sunday 12/2

AM

8.60+ Miles

Cloonacool 5km

16.07

The now annual jaunt up to Sligo to run the Cloonacool 5km has always been an enjoyable one. This year was no exception, even if yet again it coincided with the rigors of marathon training. The body took a fair old battering running the Trim, only really coming around to anything approaching a normal state on the Thursday. In truth, I was shattered. Cloonacool, if you have to ask (!), is a small rural village close to Tubbercurry. The standard is pretty unpredictable; the course record being 15.45 and other winning times varying to a wide enough margin. The course is an out and back with a very fast downhill opening and a 2km slow drag up to the GAA Clubhouse and the finish. The plan was a simple one today: there was none! Just run. The body somehow felt in decent condition come the start so I said I would just give it a rattle. I didn't think my PB was in danger so I neglected watch looking and just went out by feel.

The fast start meant me lying in 2nd position trailing a young looking runner. He had a 10m lead quickly built up but I wasn't concerned as I was running my own race. I soon caught him and had company on my shoulder in the form of that Sligo runner I noticed on the startline. Race on! The pace felt fast but fine. I think however that the wind was on our back and the course profile downhill so the last 2km may be pretty hard going! The Sligo runner soon leveled and then latched onto my shoulder. The first 2,000 metres flew by and I was enjoying it. The sudden drop in elevation meant we were about to loop around the Community Centre and retrace our steps to the finish. I must admit to wearing a ridiculous Galway GAA hat up to this point. I threw it by the 3km marker after negotiating the hill. This was obviously a tactical mistake as it looked like a) I was beginning to work or b) I was about to up the effort! Tactical mistake on my part. Woops.

With the hat now gone I began to contemplate how to grind out my running friend. I put in one or two efforts to create more space which didn't really work but still meant I maintained a small gap. As he got many shout outs from spectators and fellow runners I knew he was close. Too close! The wind was right in our faces and the course ever climbing. I think those two factors really helped me at it limits the runner with great speed and helps strength based runners like yours truly. I have mentioned before that I will do anything to avoid anything resembling a sprint finish. Why? Because I have none!

The grind had well and truly started and we soon passed the 4km marker. I put in another effort, holding it for a bit longer but nowhere approaching the red line. I settled back, knowing I now had a 5 second lead. I upped the effort and as I saw finish line, perhaps 500m ahead. I stopped the watch pretty content to see 16.07. The effort was high but not close to approaching my previous PB effort in the Docklands 5km last year.

I am not too sure where this time came from given the residual fatigue in the legs. Much like last week I cannot put my finger quite on it. There has been no standout sessions or anything to suggest good form in training but I guess it's down to boring old consistency. Nothing really beats it. Yawn...........:pac:!

-5km in 16.07
-w/u 2+ Miles -inc. drills/strides
-w/d 3.50 Miles @6.53p/m

PM: 6 Miles Very Easy @7.43p/m

WEEK TOTAL: 85.30+ MILES

ThebitterLemon · 13-02-2017 12:46PM

Philistine! I hope you went back and picked up that hat!

Not a bad run for a trombone playing Pale dweller

TbL

dublin runner · 13-02-2017 01:01PM

ThebitterLemon wrote: »

Philistine! I hope you went back and picked up that hat!

Not a bad run for a trombone playing Pale dweller

TbL

Ah, here! Leave my trombone out of it......that's a low blow

......and yes, I got the hat back!

Up da Dubs!

TRR_the_turd · 13-02-2017 01:35PM

well done. New PB?

dublin runner · 13-02-2017 01:54PM

TRR_the_turd wrote:

well done. New PB?

Cheers, yeah. I think it was 16.23 or thereabouts.

I'm hoping it doesn't come back to bite me in April though!! All the best with the taper. You look to be going very well.

Krusty_Clown · 13-02-2017 02:23PM

Good work Anthony. Seamus (the Sligo man) is a nice chap and a fierce battler. A 5k should be out of the legs in 3 days or so, so I think your race in 8 weeks is safe for the time being!

laura_ac3 · 13-02-2017 02:34PM

Really enjoyed your last couple of race reports, congrats on two great runs.

dublin runner · 13-02-2017 02:58PM

Krusty_Clown wrote:

Good work Anthony. Seamus (the Sligo man) is a nice chap and a fierce battler. A 5k should be out of the legs in 3 days or so, so I think your race in 8 weeks is safe for the time being!

That he is! Haha.....more the risk of hitting good form to early and blowing the marathon.

Once you see that Sligo singlet you know you've probably got a battle on your hands! Probably helps that there isn't a flat road in the whole county!

laura_ac3 wrote:

Really enjoyed your last couple of race reports, congrats on two great runs.

Ah thanks, much appreciated!

tang1 · 19-02-2017 10:12PM

Your on a roll, great running again.

dublin runner · 20-02-2017 11:50AM

tang1 wrote:

Your on a roll, great running again.

Thanks Barry.

I'll be positive and say I am happy at knocking a bit off the PB!

(Now that we have that of the way! I ran a shocker in the 2nd 5km. Shocker! So far off my target but at least I came away with a respectable enough time.)

dublin runner · 20-02-2017 03:27PM

Monday 13/2

Long Easy Run
-22 Miles @7.10p/m

Nice to have company to break the now 'bread and butter' long run, not that the plan has many (I am adding some). The legs were in good form after the previous days activities so was happy to push out the planned 20 miles a bit.

Tuesday 14/2

10+ Miles Very Easy @7.44p/m

Av quick glance at the watch after a mile or so indicated I was traveling at 6 minute pace. Ye, like totes roysh lioke! The trace had me traveling through houses and buildings at a far old clip, not that I remember any of that of course. The rest of the run was ticked off in an unenthusiastic manner. Just get it done!

Wednesday 15/2

AM

11.10+ Miles inc. drills/strides

Session: 6x(1m @MP, 800m @Steady)

Ah! Back to proper marathon training today. I really like these types of session; the sessions that gradually build towards the big day, real specific training. As this session gets tougher over the remaining few weeks I hoped that the session would not prove in any way troublesome. So, what is marathon pace? Well, I have two goals in my head: 1) the time I am capable of running realistically and 2) the time I would be happy with seeing crossing the line. As these two times bounce around the consciousness on a daily, if not hourly basis, I am quite happy to be quite aggressive starting out on marathon specific sessions. With only a matter of weeks until taper, I would prefer to relax the pace over increasing it. As the plan in April is to run a negative split, I want to be able to have the strength in the legs to increase the pace if the day goes to plan. If.

The first two tasty miles have never felt so easy. Jogging in fact. Of course this did change as soon I retraced my steps towards home. The remaining 4, while slightly harder, were still relatively comfortable. I did though underestimate the wind. Damn you coastline! In all, a positive session and one I can take some confidence from.

*5.45 pace will not be marathon pace come Rotterdam!

PM: 4.10 Miles Recovery @7.56p/m

Thursday 16/2

AM: 8 Miles Easy @7.14p/m

A very productive day in Marlay Park, receiving some great advice about training over the next 18 months. I promised myself that I will seriously target this summer and not let myself be self-coached (again) into 3/5km training block! No excuses now.

PM: 4.25 Miles Very Easy @7.44p/m

Friday 17/2

AM: 4.30 Miles Very Easy @7.49p/m
PM: 4 Miles Very Easy @7.37p/m

Saturday 18/2

4 Miles Very Easy @7.26p/m
-inc. 3x30 sec strides @3km effort

Sunday 19/2

AM: 10.80+ Miles

-w/u 1.85 Miles @7.27p/m inc. drills/strides
-Enniscorthy 10km (11th-33.30)
-w/d 2.75 @8.00p/m

PM: 5 Miles Recovery @7.51p/m

WEEK TOTAL: 87.55+ MILES

dublin runner · 20-02-2017 04:03PM

Enniscorthy 10km

11th - 33.30

Grabbing one last sandwich before setting off home, I departed the hall and epic post race feed, feeling somewhat of a fraud. Fraud may be too strong of a word but it's the nearest word I can find to convey my inner thoughts and feelings. The last two races have been amongst the most satisfying; one being a very strong PB run and the other being an enjoyable 5km in testing conditions. The 10km in Wexford was a shot at improving my time with a view to qualifying for the Night of PB's in London, the month after the marathon. I fully believed I was in mid to high 32 minute shape but I was also fully aware that I was not trained specifically for the distance and that I would be running on tired legs.

The day started off really well. On picking up my number I was awarded a spot prize. A bottle of wine. My kind of race. I felt in decent shape, with the legs feeling somewhat recovered. The plan today was to run 6x(5.17-5.20 miles). I wanted the number 2 to follow the 3 on the finish clock. That simple! The race was soon underway with a pretty hard climb over the first kilometre. As we would be retracing this section later on in the race I knew the finish would be a quick one. I quickly settled in behind Conor and Simon, with Clive just on my shoulder. The mile (5.18) was fairly aggressive given the course profile but I felt good. The tiredness in the legs became somewhat apparent over the next 2 miles. Too be expected, I guess. I knew today was going to be a grind but I didn't expect serious of climbs and drags. Energy sapping running. I was working but in control with miles of 5.20 and 5.22 to bring me to the 5km clock in 16.28. Bang on the money Anthony. Hang on in there and use the downhill section to bring yourself home.

With Conor now extending his lead to 15 seconds he still provided me a nice target ahead. Now it was just myself and Clive battling it out, not a word spoken but a common goal and understanding. That's the beauty of running. That really was as good as it got as the climb(s) around the 6km mark ended my race. Yes, I was working hard but not working hard enough. The 4th mile mile felt so slow and the garmin confirmed the work -5.36. Disastrous. That really was game over. Wave the white flag, blow the final whistle. Anthony is done! Of course it wasn't and of course it was salvageable but how much did I want it? Obviously not enough.

Mile 5 -5.36. 32 seconds lost over 2 miles. Fnckin' hell.

The wind was bad, that there was no doubt. Yes, it was slow but not that slow, not that windy. I began to reel in Conor, now only 10 seconds behind. Go and catch him, I thought. Nah, I don't want the hurt. I just didn't want it enough today. The remaining downhill run for home was half-hearted. I was overtaken here and managed to latch myself on to his coattails. He settled the pace though and so did I. I began to look at the watch. Not from tiredness, just because I could. I wasn't racing now, I just passing time, waiting for the finish line.

You cannot win them all. A decent time but my attitude wasn't right today. I just wasn't mentally prepared to hurt and really push myself. Perhaps a bit of race apathy set in, resulting in a very flat performance.

Time to put the head down and get the bit between my teeth again!

AuldManKing · 26-02-2017 12:35PM

Great racing Anthony, a great work none the less - I'm always impressed at people who are willing to race on tired legs and not at peak shape - a lesson for me there.

I'm interested n the comment you made in the previous update about the advice at Marlay Park - care to elaborate on that?

dublin runner · 26-02-2017 06:50PM

AuldManKing wrote:

Great racing Anthony, a great work none the less - I'm always impressed at people who are willing to race on tired legs and not at peak shape - a lesson for me there.

I'm interested n the comment you made in the previous update about the advice at Marlay Park - care to elaborate on that?

I was warned not to chase 'fast' times while marathon training so I should have heeded that sage advice! In saying that, I'm delighted to be now disappointed with that time.....if that makes sense!

I'm certainly looking into coaching but nothing yet 100%. It boils down to what you love doing and I love marathon training. Unfortunately marathon training, year in year out, only gets you so far. I am confident I can edge my time downwards, cycle on cycle but that will only develop me to a certain degree. My weakness is the shorter distances so I see that as the area to target, with the view to marathon running and progression. I have no idea how to train for 3/5km so I have to do something about that.

I really shouldn't be running a spring marathon but I want to put myself in a position to realistically break <cough> 2.30 next time out, probably next year. I'm not daunted by that time but fully aware that many a better athlete than yours truly has struggled to break it.

2 weeks until Bohermeen and 6 weeks until the marathon so all eyes on the prize!

More importantly, have you handed over your hard earned cash to the Second Captain lads? Really hope it works out for them.

AuldManKing · 27-02-2017 03:41PM

dublin runner wrote: »

More importantly, have you handed over your hard earned cash to the Second Captain lads? Really hope it works out for them.

Part of me was waiting to see if I missed the other SC shows - Off the Ball have upped the game too. Would I really miss them??

Then I was sitting in a pub yesterday on Dame Street, debating if I'd have a last pint or not (€5.70 for the red ale :eek: ). The cost of the pint wasn't the consideration in this debate.

So based on this I signed up today

6032 patrons at last count. €5 a pop each month.
€30k per month / €360k per year. Nice.

dublin runner · 28-02-2017 02:49PM

Monday 20/2

Long Easy Run
-20.25 Miles @7.17p/m

Two big weeks, he said. Two big weeks.

With the distraction of racing now a distant memory, today saw the start of an important two week block. This is where marathons are won and lost (well, not 'won' at my level!). With weeks averaging 80-90 miles it really is now about putting the head down and gritting out the hard yards. No champagne running! I find it hard to imagine of many other hobbies/pursuits, an activity that takes up a considerable 2.5 hours of your waking day, that is so instantly forgettable that it almost feels like a hopeless cause. A very forgettable 20 miles but very enjoyable! I think.

Tuesday 21/2

AM: 6 Miles Very Easy @7.51p/m
PM: 6 Miles Very Easy @7.37p/m

Keepin' easy, real easy. The biggest change in my training compared to 2016. There's only one way to find out if it works!

Wednesday 22/2

16.85+ Miles -inc. drills/strides

-w/u 3.25 Miles @7.18p/m
-w/d 3.60 Miles @7.16p/m

Marathon Session: 5x(1.5 Miles @MP, .5 @Steady)

10 Miles @5.54 in 58.57

Splits:
5.44, 2.53, 6.27
5.43, 2.54, 6.24
5.42, 2.51, 6.25
5.42, 2.54, 6.27
5.35, 2.53, 6.28

As I did this very same session; on the very same loop, on the very same week of the year in 2016. I knew full well that this morning was going to be a tough one! I really felt awful on the trip up to Kilbogget, just terrible. The legs were in a bad old state, tired and uninterested. The loop in the park is perfect for these types of sessions but like always, the conditions usually make it somewhat of a fartlek type session. The wind really plays a big part, making one side of the loop a right old pain. The session, even if again aggressive in pace, shows a fair chunk of improvement when compared to last years effort:

Splits (paces):
6.02, 6.00 (6.24 steady)
5.58, 6.01 (6.24 steady)
5.53, 5.58 (6.20 steady)
5.54, 5.58 (6.22 steady)
5.50, 5.57 (6.18 steady)

Thursday 23/2

AM: 7.15 Miles Easy @7.44p/m
PM: 6.50 Miles Very Easy @7.37p/m

Friday 24/2

10 Miles Easy @7.29p/m

Saturday 25/2
20 Miles

Marathon Session: 5 Miles Easy, 14 Miles Progressive (down to MP)

19 miles @6.26p/m
-5@7.10p/m
-4@6.34p/m
-4@6.13p/m
-3@6.01p/m
-3@5.42p/m

-w/d 1@7.09p/m

The route today took me from the Southside to Sutton, via a few miles along the Liffey and the City Centre. As the route was a point-to-point, I knew the wind could either be a friend or foe setting out! What I did not know was how to break down the actual 14 miles of progressive running. I quickly settled on the above after hitting mile 3 on Sandymount Strand. The easy mile flew by and I soon found myself at my used 5 mile marker, just after the Nature Reserve. I wanted to hit 6.50s but I went with the flow and comfortably ticked on miles averaging 6.34. All good and surprisingly easy. The pace now lifted but I hit that sweet spot; the point where you hit steady effort. My favourite type of running! The miles flew by, even into the constant head wind. A quick throwing away of an extra layer and the first gel this year at Clontarf meant the business end of proceedings was about to take place! How's the wind? Very favourable. Probably a bit too favorable! The last two segments flew by. I was certainly working, particularly in the awful blustery conditions in Sutton but in all, an excellent mornings running.

Another one down.

Sunday 26/2

10.25 Miles easy @7.10p/m

I was a hungover mess thing morning and to be honest, cannot remember a lot of this run. In fact, I questioned later on that if I had in fact ran and considered dusting off the runners. Sensible me won though.

I will miss these hungover runs! Just the one more before things get serious and I become boring Anthony. It'll be worth it........:rolleyes:

WEEK TOTAL: 103+ MILES

6 Weeks to go.

The breakdown:

6. Training!
5. Bohermeen Half and a step-back week
4. Training!
3. Training! (possible hard hilly tempo effort race)
2. Taper Week
1. Race Week

dublin runner · 03-03-2017 05:42PM

Monday 27/2

15 Miles Easy @7.24p/m

Tuesday 28/2

16.10 Miles @6.26p/m

Marathon Session: 12 Miles @Steady

~12 Miles @6.14p/m

I was happy to have company for the first half of this run. What a miserable morning to be out! The legs really got moving over the last few mile but still remained centre of the steady range. A very positive morning works, particularly given the controlled effort level.

Two days of tickin' over......

Wednesday 1/3

AM: 10 Easy @7.33p/m
PM: 6 Easy @7.27p/m

Thursday 2/3

AM: 10.10 Miles Easy @7.28p/m
PM: 4.10 Miles Very Easy @7.26p/m
-inc. 3x30sec strides @3km

I felt the need to throw in some strides in the eve to remind the legs that may occasionally need to run fast! All good. In other news, all I can think about if food: breakfast, snack, lunch, snack....etc. One track mind!

Back to it........a big one.

Friday 3/3

17.25+ Miles -inc. drils/strides

-w/u 2.25+ Miles @7.11p/m
-w/d 3 Miles @7.11p/m (snap)

Marathon Session: 6m@MP, 1m@10km, 4m@ MP, 1m@10km ~4min rec (for all)

~12 Miles @5.39p/m

6 @MP: 5.42p/m (avg.)
1 @10km: 5.28
4 @MP: 5.42p/m
1 @10km: 5.19p/m

Same bat time, same bat place! I do like routine, particularly when it comes to training. I remember this session last year and it was a toughie. So, with that vivid memory still in the consciousness, I took myself down once more to Shanganagh Park. I thought it would be interesting to compare the same session; one year apart, same week of the year and same questionable conditions (I think!). The outer loop (1.25 miles) and the front small loop (.50 mile) is just about perfect for this session. I layered up in the car, briefly seeing my fellow Rotterdam bound man gliding by me in Ballybrack (no, he wasn't wearing tights. A hardier man than I!). The weather was truly repulsive but the legs felt good on the warm-up. The 6 mile segment was very comfortable and a surprise as I felt anything around 5.50p/m to be good going. The first 10km mile was a right struggle as the legs struggled to adapt to the increase in pace, not to worry. The next 4 mile marathon paced section was again very comfortable and I only slightly increased the pace to 5.42p/m on the home stretch to match the 6 mile effort. I couldn't let it be 5.43p/m now, could I?! Stupid, I know! :rolleyes:The last 10km mile always looks after itself and I was very content to see 5.19p/m on the garmin.

There was very little watch watching today. Almost all running was done by feel. Absolutely delighted how it went as it's one of the bigger sessions in the plan. The session indicates good form heading into the half marathon. I may have to run Mullingar now due to work commitments which isn't ideal but anyway.

This is amongst the best sessions in the plan and one I highly recommend. None of the sessions in the plan are 'killers' but if you keep the mileage high and sessions consistent, you really do see the benefits.....not that 5.42p/m will be my marathon pace though!

2016:

Splits:
6 (MP):
5.48
5.52
5.58
5.59
5.55
5.57

1.5 (10k)*
5.36
5.37

4 (MP):
5.54
5.55
5.57
5.59

1 (10K):
5.26

*ran 1.5 miles on the first 10km rep for some reason!

dublin runner · 05-03-2017 07:46PM

5 WEEKS TO GO: HOBBY JOGGER TO REAL RUNNER?

Saturday 4/3

Long Run
-22 Miles Easy @7.09p/m

With a trip up the Sugar Loaf on the dance card for the afternoon, I decided to run over and meet the crew there. Why? I still have no idea. I guess it meant ticking off the long run early enough, freeing up the day. The run itself was a bit of a slog; not due to fatigue, just mentally hard. I took myself the long way to Kilmacanogue, taking in a fair degree of climbing up Killiney Hill. I got beeped by a taxi which always makes my day! It's not my fault you cannot drive, my friend. As the miles ticked by the stomach started to act up and I began to clock watch. Anyway, all good. The hike up the Loaf was surprisingly very hard. We got completely lost and ended up making our way up the hardest way possible. No trail, nothing. A great feeling to finally make summit after what was a difficult ascent. You'd swear in was K2 the way I am writing about it! A brilliant day.

Sunday 5/3

10.50 Miles Easy @7.19p/m

WEEK TOTAL: 111.05+ MILES

Decision time looming regarding Bohermeen. I will need to know by Tuesday. I feel in good shape so racing this Sunday, instead of the following Friday in Mullingar, fits the bill a lot better. I will need to rejig the plan to run Mullingar so I would rather not. All eyes on April.

dublin runner · 13-03-2017 01:29PM

Monday 6/3

AM:11 Miles Easy @7.24p/m
PM: 5.25 Miles Easy @7.34p/m

Tuesday 7/3

16+ Miles -inc. drills/strides

Session: 2 Miles @LT, 1.15 Miles @10km, 1 Mile@5k ~4min rec . each, 4x(300m @1m, 200m jog rec)

2 Miles @LT: 5.39p/m (avg.)
1.5 Miles @10km: 5.25p/m
1 Mile @5k: 5.14p/m
300m: 54sec average

I spent the first 4 minute recovery cursing myself. Now, I actually do mean literally cursing at myself! I so badly misjudged the 2 miles at LT that it royally p1ssed me off. The effort felt controlled but obviously way too controlled. Perhaps I was too conscious of overcooking the first rep of what was a progressive session. Perhaps I was just lazy! The legs felt good so I had no excuse. Schoolboy stuff. The session somewhat improved after that. Not good!

Wednesday 8/3

AM: 10 Miles Very Easy @7.44p/m
PM: 7 Miles Easy @7.37p/m

Thursday 9/3

AM: 6.75 Miles Very Easy @7.34p/m
PM: 5.50 Miles Easy @7.22p/m

Friday 10/3

11.50 Miles @7.24p/m

Maybe it was the long drive down to Gort, Galway or maybe I was just simply overtrained but whatever it was, it meant me barely able to walk in the morning. My heel and arch in my left foot was really at me. The day before I noticed my right ankle swollen on the inside so to have the left now joining in on the act wasn't needed! My energy levels were low (expected at this stage) but the body felt right on the edge. So, what to do? I was in the West and outside my comfort zone so finding a location for 5x2miles at marathon pace proved troublesome. I pointed the car towards Coole Park and hoped for the best. As expected the session was a bit of a disaster and the first bad session of the cycle. I called the session to a halt after a mile; blaming the hilly terrain but my head just wasn't in it. The park was incredible and it was fantastic to take in some trails.

To add to the list of niggles, my left calf kind of flared up!

Saturday 11/3

8.50+ Miles

I headed down to the local gym to again try the aborted session. What a disaster!

A) The treadmill was a joke! I wasn't running 9 minute miles!

It timed out after 20 minutes!
C) They decided to close at 5.45pm!

I ended up doing: 2x12minutes @MP ~2min rec, 12min @HMP ~1min rec, 5min @10km ~1min rec, 5min @5km ~1min rec.

I was actually working very hard by the end (8 minute mile so the treadmill tells me!) so I was happy to get in some quality in what was a mess of a day. I took full advantage of the free bar later that night in Dublin. Sometimes you have to admit defeat and let go. There's no point getting annoyed. Move on and get some red wine into the battered body. Therapy!

Sunday 12/3

Long Easy Run
-24.10 Miles @6.53p/m

I was very happy to tick this one off. It was to be my longest run of the marathon cycle so it was a real case of simply getting it done. The body felt ok, even if the left calf gave a few jolts. I was surprised to see the pace on reflection. I had the most surreal moment. 16 miles in, with an hour of running to go, I found myself on Kildare Street. The Viking bus tour had just taken the turn of Nassau Street. He thought I was going to cross the road but I didn't fancy a spin up Grafton Street! Anyway, he drew level. Me, a tired battered runner, next to a bus load of tourists! He started to sing the theme from 'Rocky'. Suddenly the entire joined in for a good old sing-song, keeping me company up until the Green. Morto!

WEEK TOTAL: 105.60+ MILES

A week too far.

I knew setting out that this week was going to stretch me and that it did. I felt really good up until Thursday but frightful on the Friday and Saturday. This was meant to be a down week with Bohermeen on the agenda but with work in, I had to miss out. This all meant another full on training week. It was great to see the results with many running so well. I did think about how I would have got on but it wasn't meant to be. I hope I have gotten away with what was a tough week. Mullingar is still on the cards but if I will make a call on that on Wednesday. I want to run well but like everything in running, it's a balancing act. My confidence has taken a bit of a hit but I know I am in good shape.

I will take a day this week and look after the old body a bit more........:D

tang1 · 17-03-2017 03:23PM

Great result this morning, well done.

dublin runner · 17-03-2017 07:02PM

tang1 wrote:

Great result this morning, well done.

Hope you have recovered from Barcelona. Just make sure to make the most of all your improvements over the summer! Us Irish men aren't built for warm days. I just melt. Onwards and upwards I am sure of it.

As I sit here with ice on my foot, I am happy enough with today. The footbridge and 3 mile headwind on the canal slowed me down somewhat but I got through it, never approaching the redline (the plan today). Fast times will come! I have long since realised you cannot chase times in marathon training so I will very happily take this morning.

tang1 · 17-03-2017 07:17PM

dublin runner wrote: »

Hope you have recovered from Barcelona. Just make sure to make the most of all your improvements over the summer! Us Irish men aren't built for warm days. I just melt. Onwards and upwards I am sure of it.

As I sit here with ice on my foot, I am happy enough with today. The footbridge and 3 mile headwind on the canal slowed me down somewhat but I got through it, never approaching the redline (the plan today). Fast times will come! I have long since realised you cannot chase times in marathon training so I will very happily take this morning.

Ice on foot? All ok?

dublin runner · 20-03-2017 01:07PM

tang1 wrote: »

Ice on foot? All ok?

Couldn't really walk on Saturday but manageable. My foot has seen bucket and warm water action! All manageable if not quite annoying.

Sure, who needs the ability to walk?

dublin runner · 20-03-2017 01:17PM

Despite having ticked off a week of 100 or so plus miles, it really felt as I did next to nothing fir the latter half of the previous week. It was the only time in which I felt the plan got the better of me and that grates at me but one has to move and sometimes accept defeat!

Monday 13/3

AM: 6 Miles Easy @7.37p/m
PM: 5.25 Miles Easy @7.23p/m

Tuesday 14/3
10.10+ Miles -inc. drills/strides

Marathon Session: 7 Miles of (1,200m @MP, 400m @LT)

A good session today, although the marathon paced reps were slightly down on planned pace.

https://connect.garmin.com/modern/activity/1622579203

Wednesday 15/3

5 Miles Recovery @7.59p/m

Initially, when planning this race day week, I had penciled in the Wednesday as a rest day. Now, seen as I genuinely cannot remember my last non-running day I thought I deserved it! On waking up, with the sun shining for the first real time in 2017, I decided to head out and tick off some recovery miles. Unusually for me I was very disciplined; even writing 8.00 on my hand to remind myself of the desired pace/effort. Nice and easy and feeling somewhat better.

Thursday 16/3

4 Miles Very Easy @7.33p/m
-inc. 8x10sec hill strides/sprints

Back to feeling rotten. Sweating like a pig, despite the very easy effort.

Friday 17/3

Mullingar Half Marathon

2nd - 1.13:42

I am not too sure where to start with this one.

The plan today was to run controlled, confident of a PB even if feeling pretty bad over the past number of days. I arrived down with plenty of time to spare; the wind and rain pelting the car wasn't helping the motivation levels. After a mile or so warm-up I took myself down to the startline, suddenly feeling a lot more optimistic about the task in hand. After a quick chat with the lads we got the quickest of countdowns. I knew Peter and Mark but I didn't really recognise too many others. This really surprised me as it was a big race. I quickly found myself in 3rd position, tucking in behind some enthusiastic starters. I really did not want to take the lead one bit but after a couple of minutes the leader glanced at his watch and almost stopped running! I was now leading the race. Disaster. I wasn't here to be in contention; I just wanted a very hard run. I took my one and only look at the watch after the mile marker (5.29). It felt very easy, even if into a fair degree of wind. All good but not enjoying leading matters. I was running within myself for the next few miles but really wanted someone to unburden me. In saying that, I wasn't prepared to let up the effort just to tuck in. The next few miles ticked by very easily -5.27, 5.27, 5.33, 5.30. Here the group reduced to 4. I was running very comfortably and was happy to see Peter take the reigns. We traded places a number of times, keeping the pace honest enough.

Mile 6 -5.35. The wind was really acting up now and proving very tricky to manage. I tucked in at times but really did my fair share of protecting. The legs and head felt in a good place which was nice to feel after a week of soul searching. Mile 8 brought us to the bridge. Oh man! What a shocker. Where the hell......I mean, what the hell?! I twisted and turned up the incline with the grace and poise of a geriatric elephant. The body really did not the experience, particularly the dodgy heel and foot. The fall was equally as brutal; slaloming down, twisting and turning. What was that? Time lost. That what it was. Painful too.

We then returned to a proper race course thankfully. Unfortunately this meant the last stretch of road/path, along the canal and into a killer headwind. The pace was obviously impacted as we fought the brave fight. Peter used the bridge section to open up a 15 second lead. Now it was just myself and Mark, with 4th place 10m behind. I was very keen to keep that gap and I was equally as happy to have someone to work with. There was nothing for it but to put the head down and just run. The pace had dropped to the high 5.4x. The wind at times almost brought me to a standstill. I was working hard but feeling good. I was though very demoralised by the wind and can confidently say I lost 40+ seconds alone on the canal. There was no opportunity to kick on and up the pace or indeed, to even maintain the pace without going deep into the reserves (not prepared today to do). It really was all about survival! Adding in that bridge that was a minute plus lost.

Is that a left turn? Yes! Yes, it is! We finally departed the Mullingar wind tunnel and found ourselves on the home stretch. We soon passed the 13 mile marker with Mark having a 5m lead. We made the final turn for home and I put down the hammer to take second.

A good time on a tricky day. I knocked over a minute of the my previous half PB. I am though fully aware that 1.13 should not be contending a big half marathon like this which left me somewhat uncomfortable that night and the following morning. I didn't feel much more than a very hard session. I know there is a chunk of time to come off that time but that can wait until the summer. I will target 1.12 then with a view to entering Charleville and Waterford. While coming 3rd in Trim and in doing so emptying the tank gave me so much satisfaction, this placing left me somewhat cold. Why? I guess I enjoy the punishment of running your legs off and coming nowhere. If someone offered me a low 1.12 time and come, let's say 20th, or the result today what would I honestly choose? Honestly? 1.12 every day of the week. This leads me on to competition and the lack of depth in so many races. 1.13 is a s solid enough time but for a race of 1,200+ it shouldn't place. I know that. I guess enjoy the process over the actual result. In truth, I just want to run and improve as much as I can and while coming 2nd/3rd in a race is nice, I would rather the anonymity of coming in a lowly placing having run the race of my life. Maybe I just like the misery!

Competition is good and I would love to see more done to actively promote and reward achievements and success in running. Maybe is the sheer number of races, the scheduling of races in a small area (Ex. Bohermeen and Mullingar 5 days apart) or a bigger underlining problem but I personally would love to see deep fields, especially in the bigger races. The more competition the better.

-w/u 1.25+ Miles -inc. drills/strides
-w/d 1 Mile

Saturday 18/3

AM: 9+ Miles Easy @7.1xp/m
PM: 4+ Miles Easy @7.2xp/m *Garmin problems on both runs

Sunday 19/3

Long Easy Run
-20.50 Miles @7.11p/m

WEEK TOTAL: 79.20+ MILES

3 weeks. Cannot wait. One more big week before a 10 day taper.

dublin runner · 31-03-2017 02:58PM

Monday 20/3

AM: 9 Miles Easy @7.28p/m
PM: 7 Miles Easy @7.30p/m (treadmill)

Tuesday 21/3

17 Miles
-inc. 16 Miles Progression (to just faster than MP) @6.29p/m

The plan prescribed a hilly progression run today but not knowing how the legs had recovered after the half marathon exploits, I decided to play it somewhat sensible this morn. I decided to go ahead with the session but forgo the ‘hilly’ dimension as I wasn’t too excited about battering the legs further on any downhill section. Up is good, down is bad in my case! I took myself down the Nature Reserve, taking in a bit of trail on the lapped route. The legs warmed up nicely and the splits progressed, finished up with a 5.39 mile. The legs, although strong, were quite happy to tick off an easy mile home. Home means coffee and food. Home is good.

Wednesday 22/3

AM: 8 Miles Easy @7.28p/m
PM: 7 Miles Easy @7.25p/m

Thursday 23/3

10 Miles Easy @7.30p/m (treadmill)

Friday 24/3

22.10+ Miles -inc. drills/strides

Marathon Session: 3x(5 Miles @MP, .5 Mile @Steady)

https://connect.garmin.com/modern/activity/1637396951

The big one.

A certain sense of excitement mixed with a sense of trepidation filled the thoughts on the traffic congested drive to the Phoenix Park. I have become a lot better regarding my time (running) management but had this one planned many months back. I was keen to take in the hilly Simon 5 Mile route. I could have of course picked a more forgiving course for this session, especially as Rotterdam is a very flat course. I did though want to test the legs and adapted a ‘if I can do it here, I can do it there’ approach. It made sense in my head anyway! The session itself was obviously a tough one but overall, controlled as disciplined as I could have hoped. Each lap flew by but the stretch up the Khyber and into the wind was always hard going. Why wouldn’t it be? It’s a bit of a leg killer at the best of times! What really made me happy was the steady recovery pace. It felt like a jog after each 5 mile effort. All good.

Splits (5@MP, .5@Steady):
29.04 (5.49p/m), 3.05 (6.10p/m)
29.01 (5.48p/m), 3.02 (6.04p/m)
28.48 (5.46p/m), 3.00 (6.00p/m)

The last repetition (28.48) was too fast as I attempted to ‘bank’ some time/effort of the flat and descending opening 3 miles. I did overdo it but it never felt too forced. In fact, this rep pretty much matched my Raheny 5 time of 2016. Progress? I think so. No matter what happens on April 9th I have really felt the benefit of the cycle.

Delighted to get this one under the belt before the weekend.

Saturday 25/3

AM: 4.25 Miles Very Easy @7.34p/m
A quick few miles before the drive to Letterkenny (work) via Sligo (drop off –thanks Bus Éireann).

PM: 8 Miles Easy @6.55p/m

Some people go too far flung places for work. Me? I go to Gartan, Donegal. Today though I was not complaining. The scenery was quite the sight on a near perfect Irish evening. Bliss. Oh man, the hills. Hills, hills and you guessed it, more hills. Relentless!

Sunday 26/3

4 Miles Easy @7.32p/m

Today got the better of me. After another hilly route, I really hoped to tick off 6 miles in Dublin that evening. No chance. As the car ticked over 600 miles for the weekend and another pick-up in Sligo (blasted bus strike) we arrived back at 10pm. I had to force myself not to get out at Leopardstown and run home but with no food for 8 hours I took the sensible option.

WEEK TOTAL: 96.35+ MILES

dublin runner · 04-04-2017 01:37PM

Monday 27/3

AM: 7 Miles @6.51p/m
-inc. 8x200m @3k/1m pace ~200m rec (just did timed 40sec instead)

Tired and uninterested. Job done though.

PM: 4 Miles Easy @7.33p/m

Tuesday 28/3

9+ Miles inc. drills/strides

Marathon Session: 7@MP, last min of each mile surge to LT
-7 Miles @5.43p/m

https://connect.garmin.com/modern/activity/1644677695

An enjoyable session, if I remember correctly! There was a nice moment when I passed the 10km mark (6.25 miles) in 35.50. Not so long ago this was my raced effort so to pass the distance, feeling very comfortable and strong, was a very nice feeling and a nice reminder of the progress made over the past 12 months.

Wednesday 29/3

AM: 5.25 Miles Easy @7.08p/m
PM: 5 Miles Easy @7.18p/m

Thursday 30/3

AM: 5.25 Miles Easy @7.27p/m
PM: 3.10 Miles Easy @7.19p/m

Friday 31/3

7 Miles Easy @7.17p/m

Autopilot, Anthony. Autopilot.

Every run, every session and every core/strength session now feels matter-of-fact. That is probably a positive sign but it also means I cannot remember a single step of last weeks activities. Maybe I need to log more. Maybe I need better memory skills! Either way, so far so good.

I will try and go into a bit more detail about training but in my carb depleted state, concentration levels are not the greatest at the moment

.

I have runners. I have shorts. I have socks. I have a single. All I need now is a race day plan. The race feels to be arriving at the right time but until I am 10 miles in, I genuinely won't know how to really approach the distance. Answers on the back of a postcard, please!

Making every mile count

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