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Making every mile count
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You know your body best, but that doesn't look to restful to me. A couple of sessions, one of which sounds quite tough and running most (every?) days.
Fair point. I gave a good bit of consideration to taking a break (no running) but I think I kind of missed the boat, so to speak. I think I had a great window after the marathon to rest but I stupidly pushed on ahead. 6 days a week of 50mpw of mainly easy running is what was advised for the next few weeks. I'm not too sure if I would feel any better after a break away anyway! I am not injured so the plan is to train smart ....(as I try to convince myself that everything is ok
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Good to see the your training going well, keep up the hard work. I am sure we'll meet at a race soon enough!0 -
Thursday 15/05
5 Miles Very Easy @7:41p/m (treadmill)
Friday 16/05
3+ Miles Easy
-inc. 4 pick-ups
Saturday 17/05
13.11 Miles @Tempo Effort (agreed with coach)
There are main four types of races in my opinion. Races to place, races to PB, training races (training stimulus, add value etc) and finally races to enjoy (running is after all meant to be fun right?) The race to today fell most definitely into the 'races to enjoy' category. Last year, I ran this race and had one goal and that was to break 90 minutes. I really enjoyed the race and comfortably ran under my goal. This was definitely a break through race and provided me with a lot of confidence and thoughts of targeting a sub 3hr marathon entered the mind.
River Moy Half Marathon 2014
1.23:33 (6.22p/m)
12th Place
Registration was very quick and I had time to relax before the 10am start time. This race was usual as there was no goal, no pressure. I quite enjoy pressure and the buzz of anticipation and nervousness it creates. Learning from my mistakes (:eek:) I lined up right at the start. Last year I was still tying my shoelaces as the gun went off and the first mile was a battle against the masses to catch up with the 90 minute pacer. I quickly settled into a nice groove and passed the mile marker in 6:0x. I knew this pace was unsustainable as the form has been terribly patchy ever since the marathon. A small decrease in speed meant that a large group caught up with me. Happy days as the wind and rain was bad enough and a bit of shelter would be welcomed. One mile later the group pulled away. They were running approximately 6 minute miles and while this would normally be a pace I would be happy to run, today it was never on and so I let them go reluctantly.
The course is a typical country affair with many rolling hills and strong headwinds. While not a particular fast course, it is a course that can be attacked if negotiated smartly. The remaining miles were run on my lonesome, with only two runners in sight and a trad band (loved it) around mile 7 to occupy the mind.
With little pressure on the performance today I barely looked at my 12 euro Casio watch :pac: but passing the mile 5 I knew myself that I was leaking time. My motivational song at the moment is 'Aloe Blacc-The Man' but even repeatedly singing (in my head btw!) the chorus line of 'I'm the man, i'm the man, i'm the man...' proved futile. There are one or two steep hills that need to be negotiated on the second half of the course. They are nothing like the now infamous Barrow Vertical Climb Hill at this years' Tralee Marathon but one hill in particular needs to be respected. As mentioned, the was mainly run with no company although I was overtaken by two and over took one in the latter stages.
A really well run race and I enjoyed it even though I am struggling at the moment. I would highly recommended this run next year. One thing I did notice was this years 1.30 pacer. I am open to correction but as far as I know the pacer was a cyclist. If this was the case it really isn't on. That aside, a great day out and a spread that would bring me back next year again. The goal race early next year will allow me have a proper crack at this race.
I am already looking forward to it.
While not a disaster today, the race adds further proof that all is not quite well. I feel the form is coming back very slowly. I now have no tightness or fatigue in the legs so I will take that for now. The time today doesn't actually overly concern me. What concerns me is the effort level. I simply had to work too hard to run what should be at this stage a very comfortable half marathon time. That being said, I cannot see myself properly targeting and racing a half again until the Athlone Flatline in September. That gives me plenty of time to concentrate on my 5k/10k times before hopefully peaking for Dublin in October.
Time to train hard, train smart.0 -
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Monday 19/05
60 Minutes Easy
-8.27 Miles @7.15p/m in 1.00:01
Tuesday 20/05
6.70+ Miles Various
Club Track Session
Plan:
2x(5x600m @3k effort)
-200m recovery between reps
-Slow lap between reps
For some reason I thought this session was 10x300m, so I was surprised to discover that it was in fact 10x600m. My enthusiasm for the session quickly turned into dread. I knew from the outset that 10 reps was ambitious so I concentrated on getting to 5 and see how I felt (if still standing). I kept the first four reps all between 1.53-1.55 but I knew was in trouble. Big trouble! I sat out the 5th rep before continuing the session but reduced each rep to 400m. This was tough still but manageable, stubbornly keeping each rep between 72-73 seconds.
I am definitely lacking a good bit of speed in the legs at the moment. The legs just won't turn over as I would like but I am not overly concerned at the moment. As this is my first year of track speed work I am on a learning curve so am adopting a safety first approach at the moment.
That's my excuse anyway.........
Actual:
2 Mile W/U (with strides)
-4x600 (1.53-1.55)
-5x400 (73-74)
2 Mile W/D
Wednesday 21/05
60 Minutes Easy
-8.45 Miles @7.09p/m in 1.00:25
Thursday 22/05
60 Minutes Easy
-8.20+ Miles
Friday 23/05
5.5+ Miles
Session with coach
2 Mile W/U (with strides)
-2x(5 hill repeats @1 mile pace effort)
-Jog down recovery between reps
-5 minutes very easy between sets
2 Mile W/D
A brisk two mile warm-up led us to two hills in Ashtown. The two hills, one 'intermediate hill' and one 'advanced hill' both lead to the same point. Each has the same climb but the advanced hill has a steeper incline as it's almost half the distance. Apparently it's used a lot by the elites and I can see why. It's very quiet with virtually no people traffic.
This was going to be one tough session. Today the intermediate hill was chosen and while not as tough, it is still a bit of a beast with a strong headwind to make it that much harder. The first set was hard work with every rep consistently within 43-44 seconds. After a slow recovery between sets it was back to it. The pain on every rep came sooner and sooner. By God this was hard but at the same time strangely enjoyable as it forced you to concentrate on form all the time. Lift the knees, lean into the climb and pump those arms! The 9th rep was certainly the hardest with wobbly legs nearing the end.
Delighted to keep every rep quite consistent and even managing to keep down my breakfast.
Later in the year this will be a double day with an easy run added.
Saturday 24/05
45 Minutes Easy
-6.20+ Miles
Jäger Bombs. Pints. Late night. Enjoyable run (for once after a night out!)
Now wondering whether this could be classified as training for the beer mile :pac:......
Sunday 25/05
90 Minutes Easy
-11.84 Miles @7.44p/m in 1.31:40
What should have been a nice straightforward run quickly turnrd into one hell of a mental battle. After spending 7+ hours in the car and finally reaching my bed at 6.10am the previous morning returning from work, the tiredness the next day was very noticable. A lazy few hours watching the football and hurling was my warm-up to the most challenging run of the week. I stupidly ran out of coffee. I sorely missed my caffine fix. I really do live for coffee.
The first 30 minutes of the run were very enjoyable with a light drizzle barely noticable. So a long way from home and tired the run quickly went from good to bad. Thoughts of stopping entered the mind but with no money I would have to walk home so I kept going. I played every mental trick in the book and broke down the run into 15 minute segments. Get to 45 minutes I thought. Get to 1hr I thought.....etc. The long drag up the Rathgar Road from Rathmines is sole destroying at the best of times but today it was that bit harder. A real character building run. The legs felt great but two nights of going to bed in the small wee hours left their mark.
WEEK TOTAL: 55.16+ MILES
This felt like the first proper weeks training in a long time. Will be looking to seriously up the mileage and intensity for the next four weeks. I would love to have a serious attempt at a 5/10k PB before the end of June.0 -
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AuldManKing wrote: »wheres those hills in Ashtown??
Hey, hope this works! Technology doesn't like me
Intermediate Hill:
https://maps.google.ie/maps?saddr=53.376817,-6.296916&daddr=53.378004,-6.294711&hl=en&ll=53.377226,-6.295509&spn=0.001981,0.003449&sll=53.377306,-6.29544&sspn=0.001981,0.003449&t=h&gl=ie&mra=mift&mrsp=1&sz=18&z=18
Advanced Hill:
Only saw this from a distance so not too sure how difficult it is but looks very challenging.
https://maps.google.ie/maps?saddr=53.377754,-6.291589&daddr=53.37818,-6.293144&hl=en&sll=53.37794,-6.292269&sspn=0.001981,0.003449&t=h&gl=ie&mra=mift&mrsp=1&sz=18&z=18
Will be doing it myself again soon so give me a shout. It's a good place for it. The only looks you'll get will be from the golfers but who cares about them!0 -
Monday 26/05
60 Minutes Easy
-8.40 Miles @7.14p/m in 1.00:40
Bog standard run with nothing to note!
Tuesday 27/05
6.10+ Miles Various
Club Track Session
Plan:
2x(6x300m @1 mile effort)
-100m recovery between reps
-Slow lap between reps (5 min)
Actual:
2 Mile W/U (with strides)
-12x300m (53 seconds each)
2 Mile W/D
The aim of this session was quite simple. I was very focused on fully completing the session after the previous few weeks failings. While the rep time of 53 seconds is nothing too special, the effort exerted was bang on the money. I was very happy with how this one went. I felt in complete control with every rep being extremely consistent throughout the 12 (53 sec). Yes, I could have gone faster but that wasn't in the plan tonight. It will be very interesting to see how this session compares when we repeat it in the future.
Nice to feel 'comfortable' on the track once again. A confidence booster and a steady step in the right direction. A good foundation to build from.
Wednesday 28/05
75 Minutes Easy
-10.47 @7.14p/m in 1.15:50
A healthy amount of fatigue in the legs after the previous nights session. I really do notice the rise in temperatures heading towards Summer and the effort level is always that bit greater. Thankfully, I live in Ireland as I could not imagine living/running anywhere that actually gets sun.
The dreaded hayfever is nearing. I can smell it in the air 0 -
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Monday 2/6
13.10 Miles @7.12p/m in 1.34:13
Met up with TRR for this run in the Phoenix Park. I am a demon when it comes to running on trails/grass (anything but road really), so I was happy to let him drag me around as I would never run on grass otherwise. As he mentioned, running on trails really strengthens the legs and the surface is a lot kinder than concrete and boy did I notice the difference! Grass running really zaps my energy. I guess this shows up a weakness in leg strength and something I need to work on. I'll try, no promises!
Really enjoyable run and a further reminder why it's good to run with people better than yourself. It can take you out of your comfort zone.....in a good way!!
Tuesday 3/6
6.9+ Miles
Club Session:
-2 Miles W/U
-10x400m @Mile Effort (75 second recovery)
-2.5+ Miles W/D
Another consistent track session ticked off. Happy to report that makes it two in a row! I am slightly holding back in these sessions, with the aim to complete each session with something left in the old tank. As these track sessions repeat themselves very few weeks, I am focused on laying down a 'marker' so I can hopefully build on the session when it repeats itself.
Reps 1-9 averaged 74 seconds. The track was incredibly wet so that cost a bit of time. I broke the trend in the 10th rep when I running 71 seconds (just to prove to myself I can still run!) Already looking forward already to the next 400m session, hopefully steadily improving from here on in.
Wednesday 4/6
75 80 Minutes Very Easy
-10.73 Miles @7.28 in 1.20:10
A slight misjudgement meant an extra 5 minutes. Luckily, I was feeling quite fresh so the added minutes were barely noticed. On thing that was noticeable was the right shin. It was incredibly tight until the second mile. Not worried at all about it but just something to keep an eye on.
Really itching to get out racing after seeing so many run over the weekend but I will refrain......for now! Happy how things are progressing so will keep plugging away.0 -
Thursday 5/6
60 Minutes General Aerobic
-8.77 Miles @6.54p/m in 1.00:29
I classify general aerobic as a run faster than an easy run but below steady pace. It was nice to get the legs ticking over comfortably below seven minute miles, it's been a while.
Friday 6/6
60 Minutes Easy
-8.25 Miles @7.21p/m in 1.00:35
Saturday 7/6
60 Minutes Easy
-8.68 Miles @7.24p/m in 1.04:11
Hot day with a hangover. Most of us have been there.
I know when I am tired when the following happens :
1. I start to curse pedestrians
2. I start to curse motorists
3. I start to curse cyclists cycling on the footpath
To be honest, these are almost daily occurrences.
.....and if I am very tired:
4. I start to curse the path so being so bloody hard to run on, particularly in most urban areas were the paths constantly rise and fall to allow fancy cars into their fancy driveways
RANT OVER!
Needless to say that I had all four on this run. Enjoyable all the same! I am not that bad really but there is definitely an inner vigilante in me
Sunday 8/6
10.2+ Miles Various
-5.2 Miles Easy @7.18p/m in 38:00
-5+ Miles Recovery Pace
Not the best executed day in hindsight. I am helping someone with their training so I got a decent run in before going out with them.
WEEK TOTAL: 66.63+ MILES
Not sure what to make of this weeks training. With the exception of Tuesday the pace has been quite pedestrian. Next week sees the reintroduction of the tempo run so that'll be fun! The one thing I do notice at the moment is my stride length. As has been commented (Coach, Ecoli etc) my hamstrings are both incredibly tight. I think this may impact on my stride and I may not be as efficient as I possibly should/could be. On Tuesday (track session), it was once again noted that my stride is quite short, with very little difference in length when running easy vs. running fast (400m reps for example). Something to think about this week.
I really have had enough of these easy runs. I can really see the benefit but it's time to move on! Feeling very strong with the mileage pretty much where it should be at this stage.0 -
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AuldManKing wrote: »That's an impressive goal - your coach has a great record of helping people reach their potential, and you've tons of it.
Thanks. That's the goal, whether achievable is another story!! Races in August and September will tell me everything. I could pick a 'softer' target but there's no fun in that Your training looks to be going very well, great stuff. 0 -
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Saturday 14/06
10 Miles Easy
When you have to dig deep to even complete 10 miles at an easy pace you know you are in trouble.
After getting to bed early, for me, I spent the next eight hours trying to get to sleep. At a push I managed to get two hours sleep. I wasn't too optimistic setting out. I needed to get out early as the plan was to head down to Wexford to see Dublin hand out a good beating to our Leinster cousins The original plan of 13 miles had me a bit worried. The usual route would have possibly left me a fair distance from home if anything went wrong i.e falling asleep etc. Very happy to comfortbly get 10 miles in. I had near miss on the Merrion Road when the eyes left heavy. Without doubt this was the closest I have been to falling asleep whilst running......I now know how ultra runners feel :pac:
Two sleeps in the car and a win rounded off the off the day nicely. You can keep your World Cup!
Saturday 14/06
60 Minutes Easy
-8.57 Miles @7:05p/m in 1.00:36
Took my new Puma Faas 300 v3 runners out for a spin on this run. They are nice and light and feel fast. I would highly recommend them. The 500's have served me very well over the past few weeks. The 300's are lighter with less cushioning and could easily be used for racing.
WEEK TOTAL: 68.23
The only disappointment this week was not getting the 13 mile run in on Saturday but given the circumstances, I will happily take the reduced 10. This week is a set-back week. I will take at least Saturday and Sunday off. I will definitely leave the runners at home when departing for the weekend on a stag party. My thoughts and efforts will be elsewhere.....:)0 -
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Really thought we were in good shape to take you this year but no complaints the Dubs did the business, just waiting for the All-Ireland anyway :pac:
Nice weeks training and getting solid mileage in with some quality work too, any races planned or you waiting for a while?
Yeah, expected Wexford to put up more of a fight. Dublin look good but can't score goals. Crackin' day for it. I was going to count the walk from the town up that hill to Wexford Park as hill training! ha....
I may give a 10km a bash tomorrow night, i'll see. No idea how I am running. Other than that nothing confirmed expect for the Beer Mile and the Fingal 10km (!!) next month. Not really too focused on racing at the moment. September will be the acid test with at least 3 races.....ah! 0 -
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Monday 16/6
40 Minutes Easy
-5.55 Miles @7.14p/m in 40:10
~inc. 3x30 second strides @5km effort
Slightly reduced run due to the race the following day. Although the strides felt good, after all the base building easy miles recently, the body just isn't used to any fast running anymore.
Tuesday 17/6
9+ Miles
AM
10 Minutes Easy
-1.25 Miles
Conscious of the late race start time (8pm), I was keen to loosen out the legs. Felt it did the trick nicely as the body was very tight starting out but fortunately it felt a lot better on finishing. The heat was noticeable with confidence not high heading into the race.
PM
KILBRIDE 10KM ROAD RACE
5TH PLACE
37:5X
Unsure of finish time as they seemed to have given me the finish gantry time rather than the mat time before the finish line (the course was long but this was very well explained).
I'm on a roll. A bad roll. That makes four poor races in a row now.
This was an excellently run race on a fast course. The course consisted of two laps of the 5k route. The one thing the organisers couldn't do anything about was the weather. It was hot. Even with an 8pm start time the sun was still out and it must have been over 22 degrees. As a typical Irish man, I melt in the heat. To make matters worse, the hayfever has been quite bad recently. The fatigue is causes makes everything that little bit harder.
Enough of the excuses.
Truth be told, I had a bad race. I won't go into too many details but when you are 8 seconds down going through the 1km marker you know you are in a spot of bother. Usually, you are telling yourself to slow down after a fast start but tonight that would not be the case. I set out to run under 36:15 or thereabouts. I thought it was a realistic target as my PB is currently 35:27. I leaked a further few seconds going through the 2km mark. From here on in I didn't slow down, maintaining the effort and pace.
The one cruel thing about a two lapped race is that you have to pass the finish line at half way. I really wanted to stop at the 5km mark (and pretend I was actually running the 5km race) but my time would have been frankly embarrassing. Oddly enough, the second lap felt a lot more comfortable. The effort was still at 10km race effort but the splits were more like an honest tempo effort. I could see 4th place just ahead. This helped focus the mind and the aim was now about reeling him in. The gap was reducing slowly but surely. The chances of beating him were slim but the chances of catching him were quite high going through 7km. As we approached a junction I stupidly took a wrong turn. This was completely my fault and luckily the race was very well marshaled so I was soon back on course, only losing a few seconds. This really upset the rhythm and I pretty much gave up the chase.
On crossing the finish line the postmortem began. At this stage in training, I know I am not in good 10km shape, nor should I be. I do feel though that I should be knocking out decent times. The heat was a big factor but that excuse only gets you so far. Once again I got completely isolated in a race, running over 9km on my own. This is just not good enough anymore.
Notions of hitting a 33:5x 10km this year looks out of reach.
10 Minute W/D
-1.2+ Miles
Wednesday 18/6
17.11 Miles Various
AM
60 Minutes Easy
-8.44 Miles @7.26p/m in 1.02:40
No tiredness in the legs from the previous nights race. Probably just shows how little it took out of me.
Another hot one!
PM
60 Minutes Easy
-8.67 Miles @7.30p/m in 1.05:04
Even though this was an evening run, the high temperature was a lot more noticeable than the morning run. I started to really struggle around mile 4, with a light-headed feeling and general dizziness making things very uncomfortable. A long way from home SuperValue appeared like an oasis in the desert. A quick pitstop was called for. I downed the nicest can of coke I have ever tasted and on I went. The sugar rush was like a magic wand. Happy as Larry I continued on home and celebrated with a beer.
Thursday 19/6
60 Minutes Easy
-8.40 Miles @7.11p/m in 1.02:22
A progression type run. Happy to finish strong (10km effort) after a slow start.
Friday 20/6
DAY OFF.
(Beer!! Yes, no running!!!!)
Saturday 21/6
DAY OFF.
(Ok, starting to miss it now.....)
Sunday 22/6
DAY OFF.
(Oh the guilt, oh the shame......:pac:)
WEEK TOTAL: 40.06+ MILES
Definitely banging my head against a brick wall at the moment. No matter how hard I train the effort seems wasted. Hopefully a few days break will help recharge the batteries. I was tempted to plan a run tomorrow but a three day break seems appropriate at this juncture.
I am in a good place heading into July when the serious marathon training begins. I am not exactly where I want to be but I will take it.......for now 0
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