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Many thanks one and all for the kind words and encouragement. Heading off to Wales climbing/hill walking as a reward
for 3 days.
Look forward to the second half of the season after a couple of weeks of training and the hols and will target more racing from late July.
Onwards and upwards.0 -
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Altitude training, eh? Pulling out all the stops for that sub-21
.
Congrats on a great first half of the year, some good work done and results reaped.
I'd say you'll be grand for the HM coming off the 10k/10m programmes with extra miles. I took a chunk off my HM last year simply by building miles, then just threw in a few HM specific session in the last couple of weeks. More than one way to skin a cat (or a HM in this case :rolleyes:).
Looking forward to seeing how the next 6 months block pans out for you.0 -
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Bungy Girl wrote: »Altitude training, eh? Pulling out all the stops for that sub-21.
Congrats on a great first half of the year, some good work done and results reaped.
I'd say you'll be grand for the HM coming off the 10k/10m programmes with extra miles. I took a chunk off my HM last year simply by building miles, then just threw in a few HM specific session in the last couple of weeks. More than one way to skin a cat (or a HM in this case :rolleyes:).
Looking forward to seeing how the next 6 months block pans out for you.
Cheers G. Altitude training - yeah, grasping at straws!!!! That hill in St. Annes scares me so its the Rockies for 5km bashing time.
Good to know about HM success last year. Trying a mix of things in this year of experimentation. Christmas 2013 I tried to run 10km under 50 minutes and ran at the required pace of 5 min/km. Completely blew up at 7 km and was already leaking seconds. Couldn't finish the time trial. Just goes to show what those cumulative miles repay us with. Honestly thought at that stage that I'd probably fall apart with the effort to get under 50 mins. Still alive to tell the tale.0 -
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In short I hope to run another marathon (Rotterdam/London :rolleyes:) depending on offers. Would hope that this year will help build up some pace and will start on longer LSRs just before Christmas.
Any ideas?
One or two or three around here have mentioned Barca once or twice or thrice... I could be tempted myself (presuming I don't get into London
) 0 -
One or two or three around here have mentioned Barca once or twice or thrice... I could be tempted myself (presuming I don't get into London )
With ya on that. I dont expect to get the London gig and Rotterdam appeals weather wise. Will hold but will definitely add Barca as it is in the same timeframe. Recent boardsies experiences of running marathons in warm weather have left a distinct impression although your festival/beers taper approach to racing day might be worth a shot ðŸ˜႒0 -
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Nice yearly split Denis Makes all the hard work worthwhile when you look back on a successful 6 months.
Wales sounds like fun, where abouts were you? 16 peaks sounds suspiciously like you covered Snowdonia, the Glyders and the Carnedds. If so well done. Were you across Crib Goch?0 -
Nice yearly split Denis Makes all the hard work worthwhile when you look back on a successful 6 months.
Wales sounds like fun, where abouts were you? 16 peaks sounds suspiciously like you covered Snowdonia, the Glyders and the Carnedds. If so well done. Were you across Crib Goch?
Cheers Neady. Lower peaks this time. The Brecon Beacons, The Black Mountains and Forest Fawr. Super area and a quick dash with the cheap flights from Bristol.
Have been on Crib Goch and been through a good deal of Snowdonia which is a favourite. Was looking for something new (navigation) as I eventually decided to complete my ML this October. Going for assessment so that practice in new ranges helps as well.0 -
Back from hols a week and a little behind on the log. Managed 6 runs in on hols which was ok as it was primarily a hiking/climbing/see the sites road trip. Spent the entire duration at over 5,500 feet and 9/14 days over 9,500 feet so altitude was almost always an issue along with high temperatures. Tried to balance the running with other physical activities so the sessions generally were not very hard as I had a number of long multiple days in the hills.
Saturday 2nd July
Denver run on Day 1. Laced up and ready to go around 5am and headed out of the hotel along the South Platte River Creek. Eeerie as I ran from dark to light on an easy 6km run. Floored with the travel etc so ran this very handy and collected a dozen notional traffic violations running the red lights until I hit the trail. Path was sandy and racn close to the river interspersed with low willow and the homeless. Always a sad sight but everybody said hello as they started into another day. Raced a freight train (80 odd carriages) to a road crossing in the city centre and lost just as I spotted a pedestrian underpass.
Sunday 3rd July
Holidays and a lie on so out the door at 6am for 13 km run (sight seeing). Accompanied by the OH for the first 5km along the Cherry Creek Trail. Very utilitarian.....concrete slab beside running water. It works and there was a little more runner company this morning. OH remarked that it felt very safe but we doubled back to the hotel before I headed on to make up my own mileage by rejoining the South Platte Creek in opposite direction to yesterday.
Passed a very friendly:eek::eek::eek: "Rhodesian Ridgeback Type Dog" taking its young lady owner for a walk and wondered how she would manage if it resisted in any way. Carried on through a few post flood diversion works on the path before turning back only to see the same dog bounding towards me GODZILLa like. Not one to panic, I think I just froze, and tried to remain calm while walking towards the dog...there was no other choice as the river was running too high. He stopped and I did what you do when you dont know what to do!!!!! clapped my hands and whistled as though I had a clue. The dog looked puzzled and just then the owner came crashing through some bamboo looking for Tiger ( I kid you not). I did what we Irish do best and laughed, moved on and didn't make a fuss.
Nice run but moving any faster was out of the question. Ran by feel and this was comparable, effort wise to a normal progression run for me. HR peaked with the appearance of the dog.
Worth taking the runners to Denver if you are passing by. I think it is safe and passed lots of lone male and female runners who mostly just minded their own business. The homeless are friendly.
Thursday 7th July
Vo2 Max session at 7,000 feet.
Had descended from around 13,000 feet to do this. Tough session at Park City (just outside of Salt Lake City)...location of the 2002 Winter Olympics. No flat running ground in sight so ran the 5x 1km intervals on a soft U profile as part of a 10km run. This was a tough one. Headed out early to avoid the blistering sun and it was wonderfully cool. Had not set up the session properly on the watch so ran the 1km legs as hard as I could and then jogged out the recovery. Perversely I enjoyed this but was suitablly flattened by the effort. OH was considering signing me in at this stage but the Outlet Centre beside the hotel distracted her
Monday 11th July
Back down from the high hills to run this early morning. Headed to the Nordic Centre at Snowmass 8,300 feet (just outside Aspen) and used the perimeter paths to fashion out an 8.7km run. Tough one and was heading out for a few hours hike later so did not want to blow up. Humidity had been in low single digits for the last week so hardly a drop of sweat and the body just roasted to the core. Noticed that the lining of the nose, throat and lungs were struggling a little so had placed water where I could reach it quickly. Any short hills required lots of concentration and determination. Any lack of pace certainly didnt reflect the effort on this run where I barely managed to make 6.10/km (excluding first uphill km where I had my ass kicked).
Thursday 14th of July
Breckenbridge (super quiet off season skiing village) at 10,000 feet. Real high altitude country for this run and what a difference a few days makes with altitude conditioning. Had been climbing some higher peaks and descended the previous night. 8km of glorious riverside running with 4 km downhill and 4 km back uphill at a fair old clip (Strava GAP avg 5:30). Not bad for the altitude. Really began to think about the gains which are made with altitude. Know from my climbing/hiking that it is very discernible over a few days. Legs felt light but could also feel that the lungs were beginning to complain a little. Time to ease off.
Friday the 15th of July
12 km recovery run. Out before 6am to a high alpine valley still sheltered from the rising sun. Watched the easterly slope as the sun hit the summit snow and slowly slid down the hillside to reach me by run end. Was refreshing running beside the cold water which threw off a chill to make things nice and comfortable. Will miss Colorado but it was good to me on this trip and another little part of the world has been opened up. Back to Dublin and a day or twos rest before saddling up for the Frank Duffy and DCM HM. Decided that the Fingal 10km race this Sunday is probably a step too far for me at this moment. Will hold off on racing for a couple of weeks.
Monday 18th July
Quick 5 km recovery run after missing two nights sleep. 5.43/km. Was not feeling 100%.
Tuesday 19th July
13km run with 6x12 secs uphill sprints and 6x100m strides.
Felt tired on this session but managed to see it through reasonably ok. Strangely enough the uphill sprints were fine and even managed to make the first interval 30 seconds long as I was enjoying it and forgot about the watch.
Got very tired during the day and felt the muscles aching. Decided that 2 days rest were in order and left it at that.
Friday 22nd July
13 km With 18 mins at LT pace. There should also have been a 15 min Lt interval but decided that I would try for 7-8mins after the 4 min recovery and see how I felt. First 18 min interval run at 4:38....about 3 secs outside of the range. The second LT interval was a little outside this again but I felt that I had enough done and just ran through the remaining mileage in the 5:50 range before finishing feeling pretty good all things considered.
Well that is it and I am up to date thanks to the company of Fairport Convention in the background.
keep running folks and enjoy what you do,0 -
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2 week gap to catch up on keeping the log alive. It hasn't been a great year and have probably been overdoing it at times. Its one of those things where age is not necessarily an asset. Was beginning to feel very tired after runs and kind of run down. Its about the third time this has happened this year.
Changes are required.
What I have learnt:
All my promises to be more sensible have not been adhered too.
My programme is just too hard on the system for now.
I have not lost the additional weight I said I would this year.
Nutrition has been poor this summer.
I need to reduce the number of hard sessions a week and substitute with easy running.
Take an extra rest day when it is needed.
The Positives
The 10 km pb Plan was salvaged and I gave it everything. Big +1
Have kept running consistently.
I have got the hang of LT runs which I had always hated.
Hydration is no longer the issue it was.
I love running.
I will follow the general layout of the P and D HM Plan by keeping to the mileage and by prioritising the harder sessions for my goal - DCM HM. I have missed the Fingal and FD races but really want to run the DCM HM. I will lower my targets and plan is to run and finish it, just sub pb which is soft anyhow. That would be a very good outcome and give me something progressive and positive to work at and still allow some recovery. Climbing is taking a backseat for a few weeks.0 -
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Good man G. Top up follows:
Wednesday 10th August
13.7km Easy Run at 5:52/km
Friday 12th August
13km Tempo Run 6km at Easy to MP and each km faster to 4:55km. Did an additional 2km after run to cooldown. 15km in total. Felt great.
Trouble started here.
Saturday 13th August
8km recovery and had to stop at 5km feeling a tad dizzy at times. Rested for a few minutes reading some flora notices in Herbert Park and resumed run. Very tired afterwards.
Saturday 20th August
FD Day and way was I up to it. Went out in the lashing rain for a very gentle run for 5km (5:52/km) just so I could get some idea of what everybody would experience in the park, Wasn't out long enough to suffer +1.
Sunday 21st
7km Easy run at 5.41/km. Felt fine but this was far and fast enough for me today.
Core Work.
Monday 22nd
recovery run of 5km at 6:12/km. Cant be accused of overcooking this.
S+C workout completed after run.
Tuesday 23nd
Rest Day
Wednesday 24th
10.3km at 5:54. Kept hr in Easy range and averaged 142hr. RHR continues to lower. At 52 this morning.
Had 5 weeks of Plan finished but will just run easy miles for a few days this week and see how I am fixed for a longer run on Sunday.0 -
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