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Berlin Q or Bust: Road to sub 2:45
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AuldManKing wrote: »Super performance there J, top marks.
I thought doing the 6x1m on Wed would hurt you a bit towards the end - but I guess it shows the mad side of running - you do a tough session like that and run a great race, I rest up and have a 'mare!
it would make for an interesting debate I think - I've ran a few good times while not tapering, maybe its all in the mind, with a race that's just part of the process, versus something you build up???
I suppose there's a few different angles to this one from my end anyway.
*I'm not putting as much emphasis on the warm up races this time. No taper apart from maybe a shakeout the day before, keeping mileage up especially early in the week. Don't get me wrong, i want to race well, but it's all with DCM in mind.
*The mile session was controlled. Ive taken on board the observations about how hard I was running some sessions last time out and not making the same mistake. I also feel like i peaked early last block, so intensity is ramping up a bit slower this time around.
*Whilst the Limerick Half ended in a bit of a disaster, i did achieve the gain in speed that I was looking for in the first 5 months of the year. 28:22 in Raheny & 35:11 (more like a 35:30 though) in the K Club. The upshot is that 36:40 pace for the 10k didn't feel like the effort it took to run 36:50 on New Years Day. I'm not saying it was comfortable now, especially on the canal, but it wasn't the vision blurring last 400m experience that say Raheny was this year
As things ramp up this block with sessions and LR's maybe things might change but i don't think so. Before ive relied, almost solely, on the warm up races to give me confidence and belief to run a good marathon. I don't rely on them so much now (you can remind me about this when im in mourning about not breaking 60mins in the 10 miler or something
) 0 -
Tue: 14.8k: 3 runs, one with pooch, other 2 to and from a babysitting gig.....all @recovery pace, 5:10ish....only felt decent on the last one.
Wed: AM: 10.2k buggy: 51:31 @5:05/km
PM: 8.2k: 39:46 @4:51/km
Thu: AM: 12x400m Hills: Braveheart, forgot watch. Didn't go bananas but it felt like a good workout. I guess we'll never know! Just under the 14k by my estimates
PM: 11.3k: 55:58 @4:58/km
Fri: 13.1k: 1:04:30 @4:55/km
Off to Tulfarris for a wedding after this one. Kept it relatively respectable....the draft Peroni running out about 5 pints in was probably a godsend
Sat: 5 miles recovery on plains. 45mins ish. Im getting really good at running the day after being on the sauce.
Sun: Session: 6x3mins off 1min. Had been listening to Martin Yelling bang on about this for a while, and today seemed like a good time to try it. The suggestion was that if i felt up to session to fire away....10x1min on/off was a possibility but i felt i could push it a little more. Aim was for something around threshold....prob ended up a little faster but effort levels seemed appropriate. Paces ranged from 3:37 - 3:34/km. Felt great. 10 miles all in all for the day, 124k for the week.0 -
Mon: 10k Easy: 48:52 @4:52/km
50 laps of the green in front of the house
buddy who doubles as my coach was getting married down in Wexford so id exhausted all babysitting avenues for the day and had the two boys at home......better than nothing. Great day down in the sunny south east after....
Tue: 10 Miles Easy: 1:19:01 @4:54/km
Wed: 10 Miles Relaxed: 1:13:07 @4:32/km
At the Scarecrow Festival in Durrow, hopped out in Kildare town and ran the rest of the way home. Didn't plan to run at that pace, things were just feeling very comfortable
Thu: 32k Progression LR: 2:23:58 @4:30/km
General plan of action was 10k @4:45, 10k@4:30 & 12k @sub3 pace. Pretty much hit the targets, allowing for a couple of uphill and downhill kms etc. Best i've felt on a LR this block. Took a SIS gel @10 miles to test them out (got a good deal online and bought a box) and took on water at 10k & 26k. Wife's sister getting married tomorrow so ill get a recovery run in and prob give Saturday a miss free run at things from next Monday on......definitely feeling the good vibes about where i am at the moment. 0 -
Mon: 10k Easy: 48:52 @4:52/km
50 laps of the green in front of the house buddy who doubles as my coach was getting married down in Wexford so id exhausted all babysitting avenues for the day and had the two boys at home......better than nothing. Great day down in the sunny south east after....
50 laps! Wow! Can only imagine what the neighbours were thinking!! :pac:0 -
Bananaleaf wrote: »50 laps! Wow! Can only imagine what the neighbours were thinking!! :pac:
You know what, i never gave them a single thought there's a limit to how much stuff my brain can compute and at the moment there's some serious lag going on! 0 -
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Mon: 10k Easy: 48:52 @4:52/km
50 laps of the green in front of the house buddy who doubles as my coach was getting married down in Wexford so id exhausted all babysitting avenues for the day and had the two boys at home......better than nothing. Great day down in the sunny south east after....
You're an inspiration to us all
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Fri: 5 Miles Recovery: 41:19@5:08/km
Sat: Tired and Emotional after wedding
Sun: AM Buggy 5.3k: 25:42 @4:50/km
PM 13k Easy: 1:02:30 @4:48/km
Just over 100k for the week.
Hoping now that i get a clear run at things. Not that things haven't been tipping along nicely, but weddings and stags are behind me and I can get into a nice routine again. No more alcohol until after DCM pretty much and will stricten up the diet from here on in too.0 -
Mon: AM 10k: 47:26 @4:44/km
PM 10.2k: 49:25 @4:51/km
Tue: 10Miles: 1:18:01 @4:51/km
Nothing to report on any of these, body feeling quite good. This week's sessions will certainly test the legs; 6x2k & an 8 Mile tempo. GFA for London opens tomorrow, so trying not to get ahead of myself and research too much have 2 mins to spare so will hopefully be enough to get me in. 0 -
Wed: Session: 6x2k off 2mins. Target 7:30-7:20
Things are definitley ramping up a bit with this session popping onto the weekly plan. Did it on the tempo loop in the Camp, as always it's a good test with good variety over the 1.4k distance. Did it with my training buddy and a former Irish 800m international (lovely chap) who's on his way back from injury
Splits: 7:11, 7:18, 7:29, 7:14, 7:21, 7:27
First one was too hot, the 7:29 I managed to get caught having a drink away from the loop so i lost about 10secs there. The others were good hard efforts, having the climb twice on the last one almost put paid to me, but i finished hard to nip under the 7:30 mark.
Delighted with that session, felt strong out there. Happy that I reined it in a little after the first rep. Last year i probably would have churned out a few more at that (unprescribed) pace. Was very very warm out there and i was pretty wiped by the end. Guts of 12k faster than the Race Series 10k from last week. Tipping.
About 18k in total for the day.0 -
healy1835 wrote:Things are definitley ramping up a bit with this session popping onto the weekly plan. Did it on the tempo loop in the Camp, as always it's a good test with good variety over the 1.4k distance. Did it with my training buddy and a former Irish 800m international (lovely chap) who's on his way back from injury
Splits: 7:11, 7:18, 7:29, 7:14, 7:21, 7:27
I'm such a dope, saw those splits as paces first and thought "are they not a bit slow for him..." But no, that is the amount of time it took you to run 2k isn't it! 0 -
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Thu: 10 Miles Recovery: 1:25:06 @5:17/km
Trot across the plain. Training partner running Berlin so great chats and plans were going on....
Fri: AM: 5 Miles Easy: 39:22 @4:53/km
PM: 2 Miles w/pooch.....pissed rain a mile in so we just turned tail and ambled home
Sat: 8 Mile Tempo: 48:58 @3:48/km
This was the Double A-Side of this weeks pair of sessions. It had been in the back of my mind the last couple of days and i knew if it went well it would be a confidence booster.
Myself and my buddy were both on the same page, nice and focused in the warm up, few strides, bit of a stretch....wasn't sure where exactly i was as regards pace 6:15-6:10 range was the target, and whilst I was confident enough, i'd had a decent 5 days of running behind me with a big session on Wed. We figured out a single 8 mile loop around the Curragh area and in the lashing rain and wind fired away.
Turned out to be maybe the most satisfying tempo I've put in yet. My buddy, who's a few weeks ahead of me and has been up the road in most of the sessions weve done, pushed a bit from the start, but keeping with him wasn't proving too difficult.
I had sort of figured that at maybe 5 or 6 miles i might start to struggle, but it was the opposite really, the more the run went on the better i felt and we finished together. Averaged 6:07's but it was really controlled. Two quality sessions in the bag for this week.0 -
Sun: 20 Miles Easy: 2:32:56 @4:45/km
We both were still buzzing from yesterday's tempo when we went out on this one. Not a great nights sleep prior to this but was feeling spot on. The man in charge sent orders through to cap it at 20miles rather than 36k and i wasn't going to argue with him, but i could have cranked out 4 more km no problem.
133.5k for the week. Best 7 days of running i've put in yet I reckon 0 -
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Thu: AM: 8 Miles Relaxed: 59:27 @4:37/km
My lovely wife was heading away for the weekend so I wanted to get a double in, just in case a run or two didn't materialise over the weekend. Only problem was i had no-one to look after the two boys. Luckily enough it was a cracker of a morning so they played in the infield for an hour while dad churned out some laps. Job done
PM: 10k Easy: 50:32 @5:03/km
Fri: 10.2k Easy: 50:07 @4:52/km
My own dad dropped down to me in the evening to let me out for an easy 10k.
Sat: Nowt. Erin Healy awoke at 4am ready to take on the world. Of course she rustled her two brothers from their beds and the upshot was that by 6:30am, everyone had breakfasted and an already long day was suddenly looking even longer.......only thing for it was to get everyone dressed and into the car. Up to the PP, a great morning spent rambling around the Farmleigh side of the park. Somehow managed to keep Erin awake after her 8am nap until 6pm.....Boys and their Daddy in asleep by 8pm. So there's a thorough report of a day's non-running!
Sun: 32k Steady: 2:22:02 @4:26/km
Met an old friend who's come back to running and is chasing a very agressive sub 3 DCM target. Run flew by as the chats were flowing. Felt strong at that pace.
103k for the week off 5 days running. Delighted that I managed 100+k during an awkward enough week. Frank Duffy on Saturday, will be heading in with a similar attitude to the South Dublin 10k, but with a more agressive target this time out. Last 4 weeks have moved things up a notch or two, so hopefully that will show on Sat 0 -
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AuldManKing wrote: »Motoring nicely there J.
Might see you the weekend, but if I do FD it'll be as a session - I feel about 3 weeks behind where I'd like to be!!
Great to have you back A. Was wondering if you had laid the log to rest. Will fire you a text re. FD. Currently scouring email and social media for news of London GFA......getting antsy now 0 -
Dublin Week..........8 of 16 (had to check)
Nearly half way through this block now and I'm feeling like I'm pretty much where I wanted to be at this stage.
Mon: 8 Miles Recovery: 1:04:23 @5:00/km
Out and around the bog listening to Second Captains.
Tue: 18k Very Easy: 1:30:56 @5:03/km
A slow ramble around the back roads of Newbridge. Neither of us was really in a humour to go any faster than that pace
Wed: 16x400m off 45secs
(74,76,76,76,76,75,75,75,77,76,77,75,75,75,76)
Took to a very murky, wet and windy club track for this one. More often than not the man in charge would give me 400's the week of a target race. 'Turnover stuff, get the legs moving, get into a rhythym' were the mantras for the day.
As is fairly usual, once i got a couple of reps under the belt, and got used to the recoveries (it's amazing how different a session this is with 45 instead of 60 recoveries) the session flew by and i definitely feel I've gotten a bit of speed back in the legs over the last 4 weeks.
Just shy of 15k inc w/u & c/d
Thu: 16k Easy inc 6k with the pooch.
So as things have turned out I didn't get into London on a GFA. 2:57:20 ended up being the cut off. Just when I thought i'd laid my poor DCM performance to rest it comes back and bites me in the ass one last time! Thinking back about all the various ways i could have ran that race 40 seconds faster.......not a great way to spend a run I shouldn't have counted my chickens, but it was hard not to when there had never been a cut off before. Anyway, the hotel I'd booked can be cancelled and after an evening of bad vibes, i'm gonna park it.
Touch wood, all things going to plan etc, i plan on going quite a bit faster over the next few years, so another GFA entry won't be an issue. This also removes any expediency as regards deciding what to do next spring. (All the usual suspects are now in play here...) DCM can occupy my running thoughts unemcumbered now, which brings us nicely to this weekend..... 0 -
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