Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam

viperlogic

viperlogic wrote: »

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|10.4K|4:44|7:37|49:06|149|81%|158|10.2|292|1.33
Tuesday|rest||||||||||
Wednesday|easy|11.7K|4:53|7:51|56:57|147|79%|156|10|290|1.32
Thursday|rest||||||||||
Friday|easy|15K|5:11|8:20|1:17:56|138|75%|158|9.4|294|1.22
Saturday|rest||||||||||
Sunday|race|5K|3:39|5:52|18:21|175|95%|162|9.9|253|1.69


Sunday - Kinsale 5K Santa Dash race
Continuing with my another weekend another race. Was a toss up between this and the BHAA 4 mile. Opted for the 5K as really want to PB and possibly break sub 18 before end of the year. Headed down to Kinsale early as hadn't pre-registered. Got parking right beside the start line! Registered and then went off to find a Santa hat. Finally found one in Spar. Cold misty rain had started now. I knew this race had a pull so I went off to see how bad it was.....yikes its sharp thou on the plus side it rises fast and falls slowly. Headed back to car to drop off clothes and do warm up routine. Huge crowds had gathered now, great to see for the first running of a new event. Warm up done and headed back to the main gathering area where a few words were said and then we were asked to assemble down the road at the start line. Bit of confusion here as there was no signage of exactly where the start line was so it was the usual of the crowd backing up very slowly. It didn't help they didn't have any portable PA to ask the crowd to move back. I heard John Quigley of AAI say to one of the organizers that we were a few meters short but organizers were OK with going ahead as the crowd weren't moving back anymore.

We had the count down and about 2-3 seconds to go a few kids headed off! 1, 0 and we are off. After 300m or so had settled into my pace and position. There were about 10 runners ahead of me. At 500m there was a double right up a small pull and then a straight for 700m. Next was that sharp pull that lasts for about 500m. Told myself I need to attack this otherwise will loose too much time. Picked up two runners up this. Finally reached the top and my heart was ready to
explode out of my chest. As I said earlier, even thou it was a sharp pull, it was a long decline but where the heck this wind come from. The hill must of shelter the town. By now there was 3 groups, a group of 3 away ahead, then group of 2 about 100m ahead, and then myself and two others. One of which I grouped with last weekend in the Clonakilty 10K. The wind was quite strong, would of been a disaster only for the decline. I drafted in behind the two guys in our group. This was all good until I began to feel I could go a bit faster. I pulled out to the side to push on and felt the full force of the wind,
back in behind I went! Even thou we could of been going faster we were still reeling in the two ahead slowly. We rounded a corner at about 3K to head back homeward and wow, the wind was even stronger. I stuck behind the two for a bit but said to myself less than halfway to go, just go for it. I pushed on and don't think they followed. I started reeling in the two ahead. A bit of work as had to deal with the wind but reeled them in and passed them out. One of them came with me. At about 3.6K we rounded a corner to finally have the wind on our backs, thank f**k. My head at this stage was roasting due to the Santa Hat, I took it off briefly to cool down. I made a few surges to see if I could shake this guy on my heels but he was glued to them. I didn't even have to look behind, he was really heavy footed. Meanwhile the 3 ahead were motoring on, doubt we were going to reel them in unless they blew up. There was a small pull coming up and the guy behind me made a move, we were about 600m from home. He gained a few meters on me but I got him back going up the small pull and I just kept going as was about 400m to the finish line. I probably pushed a bit too hard up the small pull as got the empty reaching sensation. That passed and so I kicked for the last 200m to the line for 18:21 (TBC) and which I taught was 4th! As I caught my breath and made my way to the water area there were two fells ahead receiving their prizes, one of which in a full elf suit, WTF, he must of cooked! I don't remember them ahead! They must of been really motoring so alas that puts me in 6th (TBC) which didn't really bother me as I was here to PB and I did! Previous PB was 18:30 and now its 18:21, wuhoo. Down'd several cups of water, congratulated and chatted to the other runners. After awhile I started getting cold so did a short run and then headed home. Really enjoyed the race. Big congrats to Kinsale Tri club on the organization. Everything was spot on bar the start line.

Results are out........6th place as I taught, out of 752, but a time of 18:17. Think they are a bit off here, as I recorded 18:21 from Gun to finish line but I wont say no to 4 free seconds!

In other news, picked up a pair of Adidas Adizero Adios Boost 2 today in The Edge in Cork. Big thanks to Simon in there for giving me a very competitive price. Can't wait to give them a go in the coming 5K, 4M, and 5M races in coming weeks.

Anyone looking to buy them, deffo size up. I read many go a half size up but from Mizuno I had to go a full size up.

While there, I checked out the DS Racers, wow they are light.

viperlogic

Cona wrote: »

Hi viper
What you think of the faster road racing 10 mile plan?
I'm actually looking for a good 10 mile plan but can't find much about...

I can't really comment on it as not following it properly as racing each weekend at the moment! I'm picking sessions here and there out of it. Will follow it properly the 5 weeks prior John Treacy 10m

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|recovery|8K|5:09|8:17|41:24|133|72%|157|9.7|296|1.23
Tuesday|rest||||||||||
Wednesday|GA|13K|5:04|8:09|1:05:58|134|72%|157|9.6|292|1.26
Thursday|rest||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


Monday - 8K recovery
Nice easy 8K recovery run. No niggles from the Kinsale 5K

Wednesday - 13K General Aerobic
Aerboic fitness has dropped since marathon in October so time to get that back on track. Did a 13K loop which included a few hills, of which one is big and long, 70M climb over 1K. Kept heart in target aerobic zone of 70-80%, to finish with 72% overall.

In other news the National Duathlon series dates have been released, and of course one of the dates clashes with Ballycotton. This will be third year in a row an event/holiday has clashed with it!

If weather is good on Saturday I will be doing the Shanagarry 5K as its a very fast course and hopefully will break the sub 18 barrier. Plus its an excuse to try my new racing flats!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|recovery|8K|5:09|8:17|41:24|133|72%|157|9.7|296|1.23
Tuesday|rest||||||||||
Wednesday|GA|13K|5:04|8:09|1:05:58|134|72%|157|9.6|292|1.26
Thursday|rest||||||||||
Friday|GA|8K|4:47|7:41|38:25|142|77%|160|9.1|275|1.31
Saturday|race|5K|3:32|5:41|17:43|177|96%|165|9.6|233|1.72
Sunday|recovery|8K|5:09|8:17|41:14|139|75%|155|9.9|298|1.25


Friday - 8K General Aerobic with strides
Finished work for the year so was able to run in day light and more importantly on my old loop and no tolberone footpaths. Nice easy run with 5 strides thrown in at the end. Nothing too taxing as racing next day.

Saturday - Shanagarry 5K for GOAL race
Another weekend, another race continues! Was planning to go all out at the Togher 5K on the 28th to try get my goal of sub 18min 5K but this race popped up during the week and is a nice fast course and was only about 30min drive away. Told myself if the weather is good I'll do it, just in case Togher is a wash out. And the weather was, sunny, 8c and not too windy. This is normally a quite local race of 50 or so people but this time over 100 turned up. Loads of club runners, esp from East Cork and Midleton AC. Got there, registered, did warm up run and stretches, dropped clothes off at car and within minutes we were off. I started one row from the front. The start was on a slight down hill so was a fast start. Straight away I was surrounded by runners all shoving for position, tried to go up the inside but couldn't find a way forward so had to actually drop back at bit, go around the back of them and then up the outside. Not the best of a start. After about 200m a slight pull started, nothing of concern but with a headwind you had to work that bit harder. A group of 4 leaders had formed ahead and then me and maybe 10 others, not sure as didn't look around. I took shelter from the wind behind the front row as the pace felt of the group felt good. Once we were cruising I noticed wow, these new racing flats (Adidas Adizero Adios Boost 2) are light. Wouldn't think I would of noticed it that much. We rounded the first corner and watch beeped for 1K in 3:29. Perfect, I said anything close to 3:30 I would be happy with. Unfortunately the wind was still there after the corner. I still took shelter thou after a few hundred meters I felt good, to the point of I think I'm going to push on. I move out and pushed on. The wind wasn't too bad to be fair. A quick glance over the shoulder and I didn't see anyone follow. Yikes, what do they know that I don't! Up ahead the group of 4 had split in to two groups of two. Watched beeped for 2K at 3:33. I'm OK with that but not any slower. A bit after that a few runners had joined me again thou not as many from the group I left. About 7 I think. Next corner came and I consciously tried to run the corner fast. I've noticed from previous races I've a bad habit of slowing coming up to a corner. Not this time, every second counts. The next 2.6K was fairly straight and I don't remember anything particular other than a few of us chopping and changing places within the group and a slight pull at one stage that I found a bit tough as was giving it socks! 3K beeped in at 3:33. At around 4K the next corner came up, and again I rounded it fast. Watch beeped for 3:36 and a total time of 14:10. For a moment I went, wuhoo, only need to run a sub 3:50 K to get sub 18 which was my goal but a part of me said race is not over, alot can happen in 1000 meters plus there is a pull ahead and my heart already wants to explode plus whats to say the Garmin is right! A quick look over my shoulder and the group had strung out. Told myself just hold this pace and I should be ok, don't do anything stupid and risk blowing up. I got to the top of the pull, only to see there was a second one ahead. My heart now was at 98% and I felt it. From what I remember, I think I reeled one person in and didn't drop any all along here. I could see the garage up ahead where we turn for the home straight which has a slight fall. Concentrated really hard to get to that. Again, rounded it fast and put the hammer down to the line. Runner up ahead was too far away to reel in and a quick glance over the shoulder to see if anyone was reeling me in which there was so just kept the hammer down and went all out to cross the line in 17:43 and 8th place and nearly puked my guts as soon as I stopped. Once got my breath back I couldn't believe it, not only I broke sub 18, I smashed it. Would love to know what time I would of got with my Mizuno Wave Riders, same, or few seconds slower, who knows but I'm in love with my new racing flats. Had 12 pubs later that eve which I managed to finish albeit in some state but did it. So all in all, a great day!

Sunday - 8K Recovery
Sweet jesus my body, stomach and head. Hardly slept a wink that night after 12 pubs as was wired from the fizzy mixers and redbulls etc. Suffered for the day and finally forced myself to do an 8K recovery run. HR was away up from normal, prob due to lack of sleep and all the sugar and redbull. No niggles other than a slight tightness in the glutes that went after a few K.

ThebitterLemon

Fantastic race K, that's some chunk to take of your PB. Well done

TbL

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|LSR|16K|4:44|7:37|1:15:50|145|78%|158|10.1|287|1.34
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


Tuesday - 16K progressive "long" run
Haven't really been doing propper "long" runs of late as doing a race each weekend. I feel bad calling them long runs compared to what a long run used to be during marathon training. Off work so was able to do it in daylight although had to get it done early as the forecast was for rain later. Headed out and it wasn't too bad, just light misty rain. Hammys were a bit tight but that was due to being in a crouched position a lot the day before putting furniture together and crawling around an attic. Like during the marathon training block, I broke it up into 3 progressive sections with the goal of keeping my HR between 74-84%. About 1K or so in the watched beeped later than it usually would for the loop and also looking at pace field it was all over the place. It was a bit AWOL for the following 3K and then it got back to normal. First time that has ever happened on the 920XT. Had to deal with a strong wind on one section of the loop but was only for 1-2K, otherwise was a nice easy run. HR is still a bit up than from a few months back especially at the slower paces. Not sure for exact reason, is it loss of fitness, weather or what but I see others reporting same in their logs.

6K - 5:02 min/km (8:06 min/miles) - 139bpm - 75%
5K - 4:43 min/km (7:35 min/miles) - 146bpm - 79%
5K - 4:23 min/km (7:03 min/miles) - 152bpm - 82%


In other news I see I'm in the top spot in Ireland for the Strava 10K Challenge, wuhoo! Also I was aiming to do the Belgooly 4mile and Togher 5K this week but will more than likely do the Carrigaline 10K instead as need to break sub 38min to get all my year goals. Carrigaline 10K is an out and back course on a narrow path, not the best for a few hundred people, but its the only option locally without traveling too far.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|LSR|16K|4:44|7:37|1:15:50|145|78%|158|10.1|287|1.34
Wednesday|rest||||||||||
Thursday|GA|8.5K|4:51|7:48|41:21|135|73%|159|9.7|289|1.29
Friday|rest||||||||||
Saturday|race|10K|3:43|5:59|37:20|175|95%|161|10.5|242|1.67
Sunday|||||||||||


Thursday - 8.5K General Aerobic
Was up early to see what Santa brought.....can never have enough socks! While waiting on family to arrive I headed off for a nice easy thou cold 8K run, luckily I brought my skins down home. Twas a ghost town, no one about thou it was only 9am!

Friday
Planned to head out to burn of some of the dinners but weather said no.

Saturday - Carrigaline Christmas 10K race
Another weekend, another race still going, thou this is the last now. Time to put 5 solid weeks training for John Treacy 10M. So another race, today it's a 10K as have a goal to break sub 38min in 2014. If race goes really well then may, just may break sub 37. There's not too many 10K's around towards the end of the year so luckily this was only 20mins away. Nice flat out and back course from Carrigaline to Crosshaven, thou on a narrow path if numbers are large. Got their early as hadn't pre-regisitered. As had loads of time to kill and was too early to start warm up I decided to walk some of the course to check it out. Yikes, its baltic, and I've only brought a singlet and race shorts to race in. Surface was nice smooth tarmac and only bit slippy in some areas where they was tree cover. Happy out until I turned around to head back to the start, didn't realize there was a wind, and a freezing northerly at that. That's going to be tough for the second half of the race. Back at the car, lashed on the heated seats to warm up and waited to about 25mins to go before headed out again and did my warm up routine. Was really feeling the effects of the previous two days of eating non stop. Even 5min/km jog was effort! Bout 5mins before the start I headed over and lined up one row from the front. The legend that is Jerry headed off first and then a few seconds later we were off.

As the start was very narrow eg only 3-4 people wide, I made a spurt for the front so to have no traffic to deal with. Before I knew it I was in 2nd place, with the guy in 1st going at a serious clip, and then a group about 5 meters or so behind me. Yikes, this is new territory to me. First K beeped in at 3:28 exactly where the marker was. OK ease back a bit, I wont be able to sustain that pace for 9K more. The guy in 1st was making serious road thou was always in sight yet away to far to reel in. The group behind had reduced to about 3 or 4 I think of which I could hear them get close every so often and then fade away again. This continued for the next few K. 2K, 3K, 4K and 5K, beeped in at 3:40, 3:44, 3:42 and 3:43 which I was happy with. Legs, lungs and heart felt good but on the back of my mind I knew I had a head wind to deal for 5K home. At the turn around point I was able to see how close the group were, they had all strung out now of which two were together and were only about 10m behind. Unfortunately the head wind was as bad as my mind made it to be. Now it wasn't a strong headwind but when going near flat out the slightest resistance requires a bigger effort. Towards the end of 6K I heard the foot steps and panting getting closer. 6K rolled in at 3:46. During 7K the two had reeled me in so I dropped in behind them to get some shelter. Plan was get some shelter for about 500m and then push on again. While tucked in behind the pace had dropped, they must of worked hard to get up to me and now were feeling the effect of it. After a little breather behind them, if it could be even called that I pushed on. They followed. 7K was another 3:46. I think it was during 8K the guy pushed on and I followed. The other guy didn't follow this time. 8K in 3:44. I was beginning to struggle now and then a stitch started which certainly didn't help the matter. To nurse it I had to ease back the ever so slightest but this meant giving up 2nd place. I tried to push on again a few times but stitch just got worse to the point where it took your breath. 9K in 3:50. 1K to go, nearly home, have a sub 38 in the bag. Just manage this stitch and keep an eye over my shoulder every so often to see if the other guy was making a come back. This K was hard, felt like it was never going to end. We also had caught up to the tail of the 5K runners but not much traffic to worry about. The guy in 2nd place again wasn't that far away, certainly reeling in distance. I gave it a go but lungs said no and also he started to kick for home. 10K in 3:47 and a finish time of 37:20 (TBC) and 3rd place. Delighted. Got my goal and placed. Wuhooo. Just then it started to rain so dashed for the car to get a coat as I started getting cold very fast. Congratulated the other runners, collected my price which was a wooden medal made by the local Mens Shed and then headed home for a hot shower.

viperlogic

Good news, confirmed time is 37:18!

yaboya1

Well done.
Nice way to finish the year.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|recovery|8K|5:16|8:28|42:11|135|73%|156|9.2|293|1.22
Tuesday|LSR|19K|4:41|7:32|1:29:02|139|75%|158|9.9|280|1.35
Wednesday|rest||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


Monday - 8K recovery
Was due to do this yesterday but was suffering with a mother of a hangover from a double 30th. Hammys and glutes were a bit sore from the 10K race on Saturday thou I think its a combination of racing every weekend for last few weeks also. Nice easy recovery pace on the streets.

Tuesday - 19K progressive LSR
Have the John Treacy 10M coming up so need to start putting distance back into the legs so headed out for a 19K progressive LSR broken up into 7-6-6. Body is still tired and feeling it in the hammy and glutes. Will book a rub down this week as has been nearly two months now. During the marathon training block I went every 4 weeks. Even thou my body was tired my HR is coming back down to where it used to be when I was at peak fitness. First segment was easy, had to concentrate a bit more on 2nd and 3rd to hold a steady pace.

7K - 4:55 min/km (7:55 min/miles) - 132bpm - 71%
6K - 4:42 min/km (7:33 min/miles) - 140bpm - 76%
6K - 4:23 min/km (7:03 min/miles) - 148bpm - 80%

viperlogic

So, what a year, got my sub3, and other goals. Huge gains made in 2014 which I believe is mostly down to increased mileage and two long runs a week. Thank you all for your advise, encouragement, and support throughout the year. It's been a great journey. What will 2015 bring....

Distance|2013|2014
5K| 19:12| 17:43
10K| 41:01| 37:20
10M| -| 1:02:13
1/2 Marathon| 1:33:24| 1:23:33
Marathon| 3:26:29| 2:58:30

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|recovery|8K|5:16|8:28|42:11|135|73%|156|9.2|293|1.22
Tuesday|LSR|19K|4:41|7:32|1:29:02|139|75%|158|9.9|280|1.35
Wednesday|rest||||||||||
Thursday|bike|21.2K|||||||||
Friday|rest||||||||||
Saturday|LT|14K|4:21|7:00|1:01:01|158|85%|158|10.6|281|1.46
Sunday|LSR|16K|4:39|7:29|1:14:08|145|78%|157|9.9|283|1.36


Thursday - 21.1K turbo session
Have a new goal this year to race in the Duathlon National Series and Championship so need to put some bike miles back into the legs as it has been awhile. Threw my bike up on the turbo and spun up Trainer Road for a 45min free ride session. Did a 10min warm up and then 4x 5min intervals with 5min recovery. Was quite surprised how "easy" it felt seeing as I haven't been on the bike in ages, I was able to hold ~300 watts for the intervals. Will do a FTP (Functional Threshold Power) test next week so see how much power is in my legs and will work a program off that using Trainer Road and Sufferfest.

Saturday - 14K with 8K @ ~LT
Plan said to do a 8K-10K tune up race, but I decided against it as have done plenty of racing past few weeks and body is feeling the effects of it. So, instead did a 14K with 8K at ~LT. Did a 5K warm up, then 8K at ~LT, and 1K warm down. Thou it was cold out there with a cold northerly wind I wore just shorts and tech top as I knew once I was into the LT session I would be warm. Before heading out I forgot to check what HR/pace is LT for me so I went on effort. Once got back and checked my charts I see it was at the upper limit of 91% where 80-91% is recommended.

5K - 4:53 min/km (7:51 min/miles) - 145bpm - 78%
8K - 3:55 min/km (6:18 min/miles) - 169bpm - 91%
1K - 5:14 min/km (8:25 min/miles) - 149bpm - 81%


Sunday - 16K progressive "Long" Slow Run
Plan called for 14K but did 16K instead as have a nice 2x8K loop. As always did it in 3 progressive sections. Was planning to head out early but the missus wanted the xmas tree down first. Of course once that was done it started to mist/rain! As was going to be a slow run I threw on an extra layer and gillet. Body was quite tired, especially the hammys and glutes. Can't wait for the rub down next week. A few K in I started to feel the heat due to extra layer and gillet, and HR showed same. I contemplated stopping at 8K as was quite tired but snapped out of it and kept going. Garmin 920XT pace went a bit wonky for awhile so just ignored it and went on effort. Thou I ran 16K, watch only registered 15.8K. Was glad once it was over.

6K - 4:58 min/km (7:59 min/miles) - 137bpm - 74%
5K - 4:41 min/km (7:32 min/miles) - 146bpm - 79%
5K - 4:21 min/km (7:00 min/miles) - 155bpm - 84%

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|GA|13K|4:44|7:37|1:01:43|141|76%|160|9.4|283|1.32
Wednesday|MLR|18K|4:49|7:45|1:26:57|140|76%|159|9.6|278|1.31
Thursday|physio||||||||||
Friday|VO2max|14K|4:26|7:08|1:02:01|152|82%|161|9|272|1.41
Saturday|||||||||||
Sunday|||||||||||


Tuesday - 13K General Aerobic with 2x5 strides
Plan was to hold around 76% / 140bpm HR. As the upcoming John Treacy 10M has a good few pulls, I'm including hills in my runs of late. Today I went up the 1K 5% pull behind Douglas to Grange. Towards the end of the run I did 2 sets of 5x100m strides.

Wednesday - 18K progressive MLR
Mid week LSR's I believed were a huge benefit during my marathon training block so I'm going to do some also for 10M training. Had to find a new route around the city so as to clock up 18K. As always I broke it into 3 progressive sections. Also included a good few pulls. Wasn't the best night for it with misty rain but it had to be done. Although progressive, it wasn't as aggressive as usual as body still a bit tired, normally I would go 74%-79%-84%.

6K - 5:00 min/km (8:02 min/miles) - 136bpm - 73%
6K - 4:49 min/km (7:45 min/miles) - 142bpm - 77%
6K - 4:39 min/km (7:29 min/miles) - 143bpm - 77%

Thursday - physio rub down
A well over due rub down. Typically I get one every 4 weeks but it had been about 10 weeks as I wasn't putting in as high mileage since did the marathon in October. Had no niggles but hammys and glutes were getting tired. Wasn't the most pleasant session as she found some resistance in a few places. Some near pillow biting stuff when working hips/glutes/flexors. Lesson learned, keep up with regular rub downs!

Friday - 14K with 5x1200m and 600m recovery
Wasn't looking forward to this as these are always nasty sessions but more so the hurricane of a wind that is out there. Plan was to run at ~3:35 min/km pace. First two were some what easy as had a tail wind pushing me although my v spicy thai green curry lunch was beginning to repeat and burn! Passed jebuz during second one, he was out on recovery run. The remaining were horrible due to repeating curry and wind, especially the last one as the wind was about 35 KPH with strong gusts every so often that through you about. Looking back at the data I wasn't going full whack either, was only about 91% whereas I would typically be at 95% of max HR for these.

3:28 min/km - 5:35 min/miles <-- tail wind
3:31 min/km - 5:40 min/miles <-- tail wind
3:44 min/km - 6:00 min/miles <-- 60% headwind
3:43 min/km - 5:59 min/miles <-- 50% headwind
3:51 min/km - 6:11 min/miles <-- 100% headwind

jebuz

That was a horrible day alright! I passed you and I suddenly didn't feel so bad about 'just' doing a recovery, you looked like you were flying though, nice session.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|GA|13K|4:44|7:37|1:01:43|141|76%|160|9.4|283|1.32
Wednesday|MLR|18K|4:49|7:45|1:26:57|140|76%|159|9.6|278|1.31
Thursday|physio||||||||||
Friday|VO2max|14K|4:26|7:08|1:02:01|152|82%|161|9|272|1.41
Saturday|bike|54K|24kph||2:14:11|123|66%|156|||
Sunday|recovery|8K|5:12|8:22|41:43|133|72%|159|8.6|292|1.21


Saturday - 54K bike
Was hoping all week the wind would die down so could do a cycle but unfortunately it did not but that didn't stop me, thou I wish it did for a brief moment as you will find out. Plan was to meet a buddy about 10K away and then head off for a spin together. The 10K to meet her was against the wind and this is where I had a NDE. There was a huge gust of wind that moved me about a meter from the hard shoulder out onto the road where an artic truck passed soooo close to me. Luckily I didn't go under it. Got to our meet point and I was already spent from the 10K into the wind plus the NDE! We went of for a nice aul spin out to Crossbary, thou with plenty of hills! Time and hills flew as were chatting the whole way. Yes, cyclists are allowed two abreast if conditions allow!! On the return loop I knew there was a strava segment which is a 6.4K sprint aptly named "Fcuking Time Trial" where I went down onto the hoops and put the hammer down. Wasn't confident enough to go down onto the tri bars with the cross wind as already had an oh jesus moment! After a few mins the legs started to burn but still managed 2nd place and an average of 45 KPH over the 6.4K. Was good practice for the upcoming Duathlon National Series where it will be 20K sprints!!


Sunday - 8K recovery
Had a few or more so few too many pints of the black stuff on Saturday night so it was a recovery run in every sense. That dam wind was still there but wasn't really an issue as was only doing a recovery run.

viperlogic

Lol, just noticed my bike cadence is near same as my run cadence and both below the "norm".

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|MLR|19.7K|4:41|7:32|1:32:16|139|75%|162|9.1|280|1.32
Tuesday|rest||||||||||
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


Monday - 20K progressive MLR with hills
Was due a 21K long run at the weekend but pushed it out as wanted to do a cycle instead. Driving home it said 4c on the dash so I threw a long sleeve base layer under my long sleeve top and hi-vis bib just to be sure. Headed out on a new loop that had loads of hills of which one was a 6% climb. As always broke it into 3 progressive sections. Legs felt a little tired from the cycle but the K's flew past thou on the steeper pulls I was beginning to feel it in the hammys and calves. Near Dennehys Cross as soon as I rounded the corner to start another pull a car t-boned another. I got some shock from the noise. Luckily everyone was ok except their cars! After while I began to feel the heat from the extra layer and the hills but still glad I wore it as other sections were v cold with the wind. About 9K in and the start of another pull the traffic lights were about to change so I made a quick dash for it and in doing so felt a slight pull in left hammy near the knee thou it went away after a minute. At about 14K I had the mother of hills plus it had to be quick as was last progressive section. It's from Kinsale Road Roundabout up to top of Grange/Frankfiled which is a 6% grade for over 1K. This is where I really felt it in the legs, they were burning but I just kept joining. Plus, I knew there was a Strava segment around here somewhere! If it wasn't for Strava I would of given in may times or backed off I believe over the year. Was glad to see the top of that hill and coast down for the next K. One more hill to go, another 5% grade but shorter this time. I taught the loop would of been around 21K but was only 19.7K. I could of added another bit to get it to 21K but knew the missus was waiting for me with the dinner ready. Nice spicy chilli was most welcome to warm me up. HR is slowly getting back to my prime marathon fitness state. Very happy with my pace and HR from that hilly session. Plan was to keep it between 74% and 84%.

7K - 4:57 min/km (7:58 min/miles) - 134bpm - 72%
7K - 4:42 min/km (7:34 min/miles) - 139bpm - 75%
6K - 4:21 min/km (7:00 min/miles) - 148bpm - 80%

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|MLR|19.7K|4:41|7:32|1:32:16|139|75%|162|9.1|280|1.32
Tuesday|rest||||||||||
Wednesday|bike|30K|29.9kph||1:00:00|118|64%|144|||
Thursday|GA|8K|4:45||38:07|138|75%|162|9.3|277|1.30
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


Wednesday - 1 hour on the turbo with 3x 5min intervals
Wednesday morning the place was under a blanket of snow and by evening it was a hurricane! Welcome to Ireland! Rather than being blown away I hopped up on the turbo for an hour with 3x 5min intervals.

Thursday - 8K General Aerobic
The wind and rain was still there after work but yr.no said they should be gone by 7 so just waited. Headed out at 7:20 when wind and rain had gone. Threw on a base layer again under my top as it was baltic out there. After a few K my legs felt v heavy, wasn't sure was it the shoes (threw on a old high mileage pair) or legs tired from yesterdays turbo session. Was due 11K but cut it short to 8K as was starving as hadn't eaten since lunch and legs were tired and heavy.

Depending on how my legs feel and weather is on Sunday I may do the BHAA 6K FMC race in Little Island. Unfortunately it's a new course this year as I was looking forward to see how much I have improved in a year.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|MLR|19.7K|4:41|7:32|1:32:16|139|75%|162|9.1|280|1.32
Tuesday|rest||||||||||
Wednesday|bike|30K|29.9kph||1:00:00|118|64%|144|||
Thursday|GA|8K|4:45||38:07|138|75%|162|9.3|277|1.30
Friday|rest||||||||||
Saturday|GA|7.65K|||||||||
Sunday|race|4M|3:37|5:49|23:29|171|92%|166|9.2|245|1.66


Saturday - 7.65K GA with strides
Headed out for a 5K run with herself, v easy pace of ~6.15. After that did an additional 2.5K with some strides thrown in at the end to wake up the legs for tomorrows race.

Sunday - BHAA FMC 4 mile race
Plan had a race penciled in, albeit a 8-10K, I had a 6K available to me. The BHAA FMC 6K. This was always a 4 miler but changed this year to a 6K. I was really looking forward to it to see how much I have improved over a year but wouldn't be able to now. Got up early to have a light breakfast and then headed over for registration. Yikes it was cold, car said 2c. Registered, meet up with a few friends and proceeded to do warm up in full tracksuit and hoody! The start is about a mile away from where the car was parked so headed off down to the start. Once got down there there was rumors floating around it was going to be cancelled due to ice etc, after awhile the organizers said over the PA that the course is too dangerous in some sections so they are going to use the old 4M route instead of the new 6K route but will need 30mins or so to move cones and start/finish area. Wuhoo, finally get to do the old course again but I'm not going to hang around here in the freezing cold for 30mins so jogged back to the car and lashed on the heated seats. Was nearly time to start again and jogged back to the start. With the warm up and going backwards and forwards to the start I had already clocked up some mileage! Placed myself in the second row from the front and 42mins later from planned start we were off. I made a bit of dash at the start so as to get a bit of clear space around me as have got caught in the last few races, plus it was a wide start but there were cars up ahead which would cause a possible bootleneck. Legs felt good and clocked 1K in 3:30, my goal was around 3:35 pace. After the 1st K the slow pull started which continues to about half way. Tried hard not to drop my pace here and focus on pumping those arms when needed. There wasn't any groups as such, we were all strung out. KM 2 done in 3:35 and KM 3 in 3:40. I wasn't too worried about the pace as knew at the top of the pull we had a down section although in an area they warned is still icy. I didn't leave myself go full belt down it as was bit apprehensive about the possible ice. After the down section we rounded a corner and had another pull. This was very tough as we also had a wind to deal with. There was no one close to take shelter from so I pushed extra hard to get up-to one guy ahead and take shelter from him. We got to the top of that pull to another down section but didn't feel any benefit from it due to the wind. Was hoping we would round the last corner for 2K to home for the wind to be gone but it seems we were still running into it. KM 4 in 3:37 and KM 5 in 3:47. Even thou there was the slightest fall in the road the wind was preventing me to go faster. I didn't real anyone in but one person did pass me, and at some pace also that I wasn't able to tuck in behind for awhile. KM 6 in 3:40. Will this wind and race ever finish! Felt a stitch starting now but knew only had 400m or so to go. It felt like ages as couldn't see the finish line until very last moment. Quick look over the shoulder, no one close, but I still did a little kick to come home in 23:29 for 31st out of 527. Knocked 1min 49sec off my 4 mile time in the space of a year. Happy with that! One strange thing also after the race was that I wasn't hardly any bit sweaty as it was that cold! Well, I was in short shorts and a singlet! Headed straight back to the sports hall, another mile!, for a well earned cup of tea. I was away too cold to do "warm down" run so then headed home, changed into my skins, and did a 8K recovery run. Between the 4M race, 8K recovery run, and all the backwards and forwards to/from start line I covered 24K!!

3:30 min/km - 5:40 min/miles
3:35 min/km - 5:46 min/miles
3:41 min/km - 5:55 min/miles
3:37 min/km - 5:49 min/miles
3:47 min/km - 6:05 min/miles
3:40 min/km - 5:54 min/miles
3:28 min/km - 5:35 min/miles

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|bike|24K|32KPH||45:00|129|70%|156|||
Tuesday|rest||||||||||
Wednesday|GA|10K|4:36|7:24|46:01|145|78%|163|8.9|273|1.34
Thursday|Recovery|8.5K|4:57|7:58|42:04|136|74%|162|9.4|291|1.25
Friday|rest||||||||||
Saturday|GA|12K|4:53|7:51|59:00|147|79%|160|8.9|291|1.28
Sunday|VO2max|14K|4:24|7:05|1:01:35|147|79%|161|9.4|282|1.42


Can't really remember much of this week!

Monday - 45min on the turbo
10min warm up, 20min tempo, 15min warm down with two 1min sprints

Wednesday - 10K General Aerobic with strides
Nice easy 10K with two sets of strides towards the end. One set of 5 and other of 6 ( I lost count!)

Thursday - 8.5K recovery
Nice easy recovery

Saturday - 12K recovery / general aerobic
Was down in Dungarvan for a stag and woke was a massive headache from a heavy night on the black stuff. Had a full fry up and then decided to do a run. Great idea! Headed off at a recovery pace as that exactly was needed thou the bed form would of been much better. Stunning morning for a run thou, about 5c, no wind and clear skies. I headed over towards some of the John Tracy 10mile race course to see what the new finish is like for next weekend. There is a bigger pull and its a poorer surface. I kept plodding along and then realized was ment to be ready for day 2 of activities very soon so upped the pace to get back to the hotel.

Sunday - 14K with 2x1200 2x1000 and 800m intervals
Woke with body feeling like it was ran over by a bus, every bit hurting, yet no recolation of been hit by one! Had the full fry again and then headed back to Cork to start the session I was dreading, especially the state my body was in. Did a 3.6K warm up and then went into the intervals of 2x1200, 2x1000 and 800m. First one felt good and then did a 600m jog and then into the second. About half way into this I rounded a corner into a head wind so struggled to hold pace here. The next two 1K's were somewhat ok but did have to work to hold pace. The last interval of 800m was poor, just had nothing left and couldn't get to target pace. Home, shower, and collapse on couch for Munster game

1200m - 3:30 min/km
1200m - 3:32 min/km
1000m - 3:31 min/km
1000m - 3:30 min/km
800m - 3:38 min/km

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|GA|11K|4:28|7:11|49:11|144|78%|162|9.2|275|1.38
Wednesday|rest||||||||||
Thursday|swim||||50mins||||||
Thursday|GA|8K|4:45|7:38|38:03|137|74%|161|9.2|282|1.31
Friday|rest||||||||||
Saturday|recovery|5K|4:48|7:43|24:05|138|75%|160|9.0|276|1.30
Sunday|race|10M|3:50|6:10|1:01:52|169|91%|163|10.2|262|1.60


Tuesday - 11K GA with strides and 3KM @ 10M pace
Finally recovered from the stag. This eve called for 11K which included about 7K at GA pace, 4 strides, and then into 3K at my planned 10M pace. Cold evening but once got into the strides and then race pace I warmed up.
Had the usual moment of doubt during the 3K at 10M race pace thinking how am I going to hold this pace for 10miles as found it hard.

Thursday - 50mins swim
As my focus is moving to the dark side, aka Tri's, I had my first pool session with the club. Don't think the pool will take kindly to their excessive Irish Water bill after me as must of swallowed half the pool!! Burping chlorine
for the rest of the day!

Thursday - 8K GA
Was due a 8K recovery run, but was so cold outside I had to up the pace to try get warm even thou wore a few layers. The wind was wicked cold for the first 4K, not so bad when on my back

Saturday - 5K recovery with strides
Thursday night and all Friday my right hip starting acting up, as if it had a dead leg so was interested how it was going to handle a run. Headed off for a nice easy recovery run with some strides at the end to wake up the legs
for tomorrows race. Hip still felt weird but didn't impede the running motion.

Sunday - John Treacy Dungarvan 10 mile race
As the race was at 1:30pm it wasn't an early start to the day thou would of preferred a 10 or 11am start so it doesn't consume the whole day. Headed down to Dungarvan, parked up and went for warm up jog. It was cold and there was an even colder breeze but least it wants too strong. Stunning day thou with clear skys and sun. Passed opus and jebuz during warm up. Jebuz didn't see me, probably was thinking would that extra slice of cheesecake would of fixed his achilles. I didn't do the jebuz special this time, but my own variant of KC's and unreal choc cake the missus made for my bday during the week. Warm up done, back to car to drop off clothes and then jog to start line to stay warm. Got to start line with about 7mins to go and did some stretches. 2 mins to go, dumped a t-shirt I was wearing and took my position about 4 rows from the front. Heard a weird buzzing noise at one stage and it was a drone going over us. I see opus has posted a link to the footage. Last year I ran this in 1:04:50 which was a huge PB for me, then later in the year I ran a 1:02:13. My plan was to aim for sub 62 but my previous PB was when I was fitter and also on a pancake flat course.

Count down began and off we went. No delay this year and even better no hail stones! Taught I was somewhat safe being 4 rows from the front but alas not, few runners there who shouldn't have been who held me up so I moved to the outside I made my way up the field slightly. Hard to settle into a pace at the start of this race as there is a pull, a fall and a few corners. First K in 3:48 which is pretty much bang on as was aiming 3:49's. About halfway into second K, I began to settle into my pace and the crowds strung out a bit so less elbows were flying. 2K passed in 3:45. Now the first pull started that lasted about 1.5K, nothing too taxing just had to concentrate not to drop pace. A group of around 10 of us had formed which at the start I tucked in behind for shelter but after while the pace began to drop so I moved out and pushed on. 3K and 4K passed at 3:50 and 3:49. Bang on planned pace. Body, HR and breathing all felt good, even the hip was good. Only slight niggle was right shin but was easily forgettable. 5K and 6K were downhill and flat, the group had strung out by now, we picked up some and lost others. Again, 5K and 6K in good times of 3:46 and 3:50. 7K it was time to work, we had a slight pull and headwind. Neither major, but if you don't pay attention you can loose time very easily. A few of the strung out group had grouped up again, I stayed with them but noticed they were going bit too fast for my liking so I dropped off. Tough call as they did provide some shelter. But shortly afterwards while holding my pace I started to reel them in again! 7K in 3:57 due to headwind and pull. I momentarily stayed with them but decided to then push on as have dropped a few seconds in the last K. I passed a few others also. I was on my own as such for 8K and 9K which passed in 3:49 and 3:50. At the end of 9K a runner came up from behind and joined me, we had a quick chat and he pushed on again. Quick look over the shoulder and AnnMarie was a few meters behind but not the rest of the group, or that I could see. AnnMarie had been in our group from the very start. It was around here or so I taught to myself, I'm over half way and I feel great and the time and K's are flying past, some 5K's have felt longer! The next K I had to work hard again as there was a slight pull, so as usual I pump the arms when needed. 10K was in 3:56 due to the pull but I wasn't too worried as I knew there was a downhill coming albeit a steep one. Not a fan of the steep downhills as you don't gain much from them, plus ur legs get an awful pounding from them. 11K passed in 3:48. At the bottom of the hill we followed a stream all the way to the sea. AnnMarie and a guy in a blue top from our orginal group came up beside me and then pushed on a little. I kept them within 5m or so the whole way along. We picked up a few runners along here also. 12K and 13K were in 3:48 and 3:52. As having ran this last year I knew what was ahead, just before we join the main road there is a slight pull which usually isn't an issue but at this point in a race you feel it. I pumped the arms hard to get up it and in doing so passed the guy in blue. AnneMarie was still slightly ahead. It was here spectators were feeding back that AnnMarie was 2nd lady. We joined the main road for a ever so slight fall and then a 2K pull towards the finish. This is where you really have to concentrate to try hold pace but not blow up. Going up this I passed AnnMarie and a few others thou she kept on my heels. I kept telling myself once I get to the top its downhill to the finish. 14K and 15K in 3:58 and 4:04. By now I wasn't going to make sub 62. Finally got to the top and then just pushed on down hill to gain the lost time and hopefully scrape under sub 62. AnneMarie passed me out at bottom of the hill, I tried to keep up but she was on a mission. We passed 400m to go road marking and I kicked for home, she did also. Rounded the last corner to see the clock show 1:01:3x. Quick look over the shoulder, no one close, so no need to kill myself. Finished in 1:01:52 and 88th out of 1575. Delighted as got my goal and also a new PB. Shook a few hands from our group and proceeded to pick up the goody bag and before I knew it was frozen so started to jog back to the hall for a well earned cup of tea. Meet up with opus for a chat and then jogged back to the car. Looking at Strava afterwards I see beepbeep67 was just ahead but didn't spot him.

Congrats to WWAC on running once again a fantastic race, taught of everything and more. Events like this really show what can be done for half the price compared to commercial events. This is ran by runners for runners.

And so with above comes the sad news that this is more than likely my last training log update. Going forward I'm concentrating at first on cycling to compete in the Duathlon National Series and Championship and then on swimming to hopefully complete my first tri by the summer. Hope my training log was of interest and can be used as a reference for others. In the space of 5 months I came from a 3:26 marathon to a 2:58 marathon while blowing away 5K, 10K, 10M, 1/2 marathon PB's along the way.

1 - 3:48
2 - 3:45
3 - 3:50
4 - 3:49
5 - 3:46
6 - 3:50
7 - 3:57
8 - 3:49
9 - 3:50
10 - 3:56
11 - 3:48
12 - 3:48
13 - 3:52
14 - 3:58
15 - 4:04
16 - 3:40
17 - 3:24

tiegan

Great report, really enjoyed reading. I also ran, my first time and was so impressed with the organisation, really top class. Your powers of recall of during the race are equally impressive - I can remember very little about it, apart from getting a stitch after taking on water at the 8 mile mark. And crossing the finish line!!

amabs

Loved reading your prelude to amsterdam and the race itself, savage running. Doing it in just over 3 wks, not quite sub 3 shape but 85:56 dublin half at weekend suggests sub 3:10 or so.. Any tips for racing Amsterdam? Seems like quite a squash at the start!

viperlogic

amabs wrote: »

Loved reading your prelude to amsterdam and the race itself, savage running. Doing it in just over 3 wks, not quite sub 3 shape but 85:56 dublin half at weekend suggests sub 3:10 or so.. Any tips for racing Amsterdam? Seems like quite a squash at the start!

Don't panic at the start, yes it very crowded due to all the tight turns until you get to the park which is bit wider. Make a pace band as GPS doesn't like all the turns and will throw it off if you are relying on it. If not running with pacers then after a few K you will begin to see a few familiar faces around you as ye are going at the same pace. Strike a conversation to find out and if possible get a group formed. Time will fly by and also if its windy, the pack will shelter you out on the river section. Even thou Amsterdam is flat, there are a few pulls towards the end that where you can loose time if beginning to fade. Oh, be careful of the tram lines, really easy to go over your ankle on them or even get your shoe stuck. And most importantly, enjoy it. Best of luck

amabs

Thanks Viperlogic, sensible advise. Not going for sub 3 makes it a slightly more relaxed affair i think, i can afford to lose a few seconds here and there!