confessions of a young runaholic

scheister

I have tried twice before to do a training log on here and it has fallen by the wayside. Hopefully attempt number 3 works.

My aim is to run a sub 3 hour marathon by end of 2019. currently a 3:41 PB for marathon.

I will be running Cork, Berlin and Dublin this year so aim is 3.30 in cork and get around a 3.20 in Berlin.

I normally try to train 5 days a week:

2 easy runs
1 tempo session
1 interval session
1 long run

Sometimes if i do parkrun on a Saturday it becomes 3 easy runs that week. My aim for here is to post on a Sunday night. The tails of running from the week before.

scheister

2nd week of 2018 done.
Monday started off with the normal 5k easy run. This was an after work run. The heart rate is starting to be a little more consistent on the easy run and not spiking as much as it was.

Tuesday was a 6k tempo run with 900m warm up and cool down. A bit like that last week it took me a little while to get into my grove but once i was in it the pace was very good. I ended with a 4:46 average for the 6k.

Saturday at parkrun was my next session due to fog making running a little to iffy to do. I decided the parkrun would be taken easy but also had no watch so could not measure heart rate. But 26.10 was my time for the parkrun so will consider that an easy run in my books. My plan was to start and the back and chat to a few people along the way. Near the end of the first lap I bumped into Alica Ashmore and stuck with her till the end.


Sunday was the good old reliable long run. This week i was stepping up to 14k. So i decided to try a different route. So i started in Celbridge running to Maynooth. Onto collinstown turning up onto the interchange towards Castletown then onto my normal 5k route. I ended with a 5.23 average for the 14k which is nice for this period of the training.
For Cork i want that near the minute mark and in Berlin to be under it. At this period of the training I am focusing more on heart rate and distance but always nice to see the baseline for time so you know that work that has to be done.

Hopefully the early morning runs will be back on Monday and Wednesday, also next week we have the VHI Roadshow and David Gillick visiting parkrun so will make for something a little different then normal.
Yearly running total 74.2k
Average weekly milage 37.1k
I need to hit 30.8k weekly average to hit my yearly target.
Till next Sunday enjoy folks.
Posted on January 14, 2018
Categories Uncategorized
Leave a comment on Weekending 14/1/18
Weekending 07/01/2018

OOnegative

Best of luck with the log and targets. I find keeping the log is great for discipline like you almost feel answerable to people around here.

Kellygirl

Good luck with the training.

Murph_D

What are your current PBs for the various distances?

It strikes me right away that your planned mileage (31k per week) seems way too low to build towards a sub-3 marathon in 2019, which is going to require a vast improvement on your current form.

Good to have ambitious targets all the same. Best of luck.

scheister

Murph_D wrote: »

What are your current PBs for the various distances?

It strikes me right away that your planned mileage (31k per week) seems way too low to build towards a sub-3 marathon in 2019, which is going to require a vast improvement on your current form.

Good to have ambitious targets all the same. Best of luck.

5k 19.20
10k 45:00
HM 1.45
Mar 3:41

have not raced a 10 r HM recently so times are out of sync with others

31k is just to keep my fitness up will increase in Feb when 16 weeks out. peaks around 65K i think inc 13 mile tempo and 8*1k intervals

OOnegative

scheister wrote: »

5k 19.20
10k 45:00
HM 1.45
Mar 3:41

have not raced a 10 r HM recently so times are out of sync with others

31k is just to keep my fitness up will increase in Feb when 16 weeks out. peaks around 65K i think inc 13 mile tempo and 8*1k intervals

Your PB’s show you lack some speed endurance, your longer PB’s do not match up with your 5k one.

Testosterscone

scheister wrote: »

31k is just to keep my fitness up will increase in Feb when 16 weeks out. peaks around 65K i think inc 13 mile tempo and 8*1k intervals

Fwiw this starts to ring alarm bells for me. Hope you don't mind me being frank here;

1) If you are starting your marathon training in Febuary then you should be laying down foundation now to support being able to do that training. Doubling your mileage while increasing your intensity at same time is a major injury risk. Personally i would be wanting to start into a marathon training block at about 80% of planned peak mileage. The mileage change should come naturally in terms of the progression of sessions

2) 13 mile tempo event if its at ambitious target of sub 3 is still 90 min of very heavy work but realistically it will be over 1.40. Off a lower mileage base this is a session which could leave you needing alot of recovery to get the benefits or worst case you keep ploughing along with training and risk injury. I would probably opt for progression runs or the likes instead as I reckon you would get more from them

3) 8x1k is a great session no doubt but off the mileage base and the current level it is a session that the effort outweighs the rewards. 600/800s could actually work better here (same recovery and maybe increase reps if you wanted to do same volume)

These are not meant to put you down however but rather pointers on how you can tweak your training to get the best from it.

scheister

i appreciate all the advice that is given above. The 16 week plan i will be working off is a heart rate based training plan for a sub 3:30 marathon. week 1 (12/2) mileage is 14.6 miles peaking at 47.2 miles in week 11.
The plan slowly builds up the mileage over the weeks. the 13 mile tempo session is in week 11 the 8*1k intervals is week 12.

The intervals are a mixture of 400's 800's and 1k's.

I used this plan in Chicago in 2016 and got 3.41, I was on course for 3.30 till around 18 mile. Till i picked up Gatorade instead of water and my stomach disagreed with it.

If people think i am going down the wrong route please let me know. It is all about learning.

Murph_D

Where did this plan come from? Sounds odd. Even some very basic plans ask you to have a bigger base, unless the week one is unusually short. The progression is certainly greater than 10 percent per week, which would only have you at about 41 by week 11. It sounds odd.

Maybe have a look around at some others too. Blowing up at 18 miles is a little early, even allowing for the Gatorade factor.

scheister

This week started with an easy 5k bright and early on Monday morning at 5am. Heartrate was in Zone 2 for the full run so it is getting more used to running at the slower pace. The average HR was 128 bpm.

Tuesday: was meant to be a 6k tempo but after nearly fall a number of times from the bus stop to my house I figured the snow may have beaten me on this occasion.

Wednesday: was another 5k easy done in a similar time to monday but as an evening run. The average HR was 131 bpm yet again stayed in the right zone for the run.

Thursday was a 6k tempo run. Little faster then the week before off a similar heart rate. will be nicer once the evening get brighter so i'm not doing these runs in the dark. Average heart rate here was 170 for the tempo portion so it will be possible to push a little harder next time to get it up to around 175bpm.

Saturday: Was a working day for me as I was RD in Castletown for the VHI Roadshow and David Gillick so no running done for me but it was a great morning overall.

Sunday the week finished with a 14k LSR. This weeks run was about 5 mins slower then the week before not sure do we blame that on the weather or me being out the night before. Heart rate I was happy with as it came in at 162 for the long run portion 165 being the end of the 3rd Zone. I took my normal route from Celbridge to Leixlip and up to Castletown House.

scheister

Have to do a two week catch up. Last weekend got away from me. Between work and a small out of the flu running took a back seat. week 1 was not bad but week 2 was a weekend warrior.
Tuesday week 1 starting with a 6k tempo. this was completed in 27:44 with a 174 average heart rate. The tempo runs are getting a little easier now so it may be a sign to pick up the distance.
Wednesday was a recovery run. still not got the aim of getting u early for these so was an after dinner run.
Saturday was back to my easy parkruns. while all other runs are done via heart rate but parkrun i slow down by chatting my way around the course.
Sunday rather than a long run it was doing the Charlie Curran 5k as a race. While the started off well i set off with the 20 minute pacer. At the end of the first km i was on 3:51 but the pacer was a good 10 seconds ahead of me. I pushed as much as i could but the sub 20 was not in me. I crossed the line in 16th place in 20:54. This would be my 4th fastest 5k time. While at the race i treated myself to a new medal race from Display king. Also in the mega draw for the charity entries i won entry into this years DCM.
Thursday week 2 was in for my VO2 ahead of training. My VO2 was up to 158 with my longest test to date. The only downside was my endurance zone end dropped from 166 to 151. Hopefully from training for Cork i will be able to get it back up to the same level.
Saturday was back to parkrun for an easy parkrun. 26.50 was the time for this run. These are a nice way to fit in easy runs especially if i miss them during the week.
Sunday was 16k LSR off the new zones. Compared to the old zone this did feel like a very slow run. the average heart rate was 148 this time compared to 162 last time out so this new zone will take getting use to but it should help in the long run.
This week i also joined Celbridge AC so will be attending my first training session this Tuesday. The hope is that with a club behind me it can help my training move onto the next stage. Due to the last two weeks being a little to light my average has fallen but with the plan for the year as it is i should be able to make distance up again.

scheister

Murph_D wrote: »

Where did this plan come from? Sounds odd. Even some very basic plans ask you to have a bigger base, unless the week one is unusually short. The progression is certainly greater than 10 percent per week, which would only have you at about 41 by week 11. It sounds odd.

Maybe have a look around at some others too. Blowing up at 18 miles is a little early, even allowing for the Gatorade factor.

The plan came as part of a running group organised by a gym. The person who designed it is a sub 3 runner.

Since my last post i have joined a local athletic club so my plan will be altered by the advice the club coaches give me

scheister

So the last week before the training starts for Cork Marathon starts. I did something this week i have not done since 2014. I did a training run with a club, even better i did something i have not done since the 90's. I went back for a second run with that club.
Monday morning started off nice and early with a 5am 5k. Average pace for my easy 5k was 8.16/km with a 123 average heart rate. Its a nice way to get the week started. It also had you very alert for by the time work starts at 9.

Tuesday night was a big step for to join a running club. 2014 was last time i ran with a club and that was ULAC when doing my masters. Did 1 session and went back to training by myself. I decided to jog the 3k to the club as my warm up. When i arrive i was greeted by some familar faces from parkrun. I was told tonight was 5x5 minute blocks. My splits for the 5 block were 4.00, 4.03,4.02,4.02, 4.14. Overall it was an enjoyable first night and im sure that it will help me over time being a member of a club.

Thursday was back to the club again. This time 3x10 minute blocks was the target. My splits this time were 4.24, 4.06, 4.15. I was happy again to see them in the low 4's. I also think as I get used to running on tracks those times will get a better as well. Similar to tuesday it was a run to and from the club as my warm up/warm down

Saturday was back to parkrun as the journey to 100 continues. At the moment I am trying to take my parkruns easy so I am chatting my way around the 5k. Today i was just over the 30 minute mark which is grand as an easy run. I'm judging that off its easy if you can run and talk at the same time. But parkrun #77 marked off along with volunteer #84

Sunday the week finished off with a 10k LSR i decided to do it as a step back run ahead of the training for Cork. It was a 5 minute warm-up with 10k a 6 minute pace. Should have gone off heart rate but the monitor was not working. Followed by a 5 minute cool down to finish off.

That's a 45.5k week which leave me just on the average for my 1,600k year.

scheister

Sorry everyone i got caught on the hop last week so it is a double posting week this week.

So Monday week 1 was an early morning 5k out the door b4 5am for a gentle stroll around celbridge. Not much that can be said about these early morning runs bar dam its cold.

Thursday evening was a 3k warm up and cool down coming to and from the club. At the club it was 4x 6 minute blocks with 90 seconds rest. The 4 block time were 4:02,4:02, 4:06, 4.06 per km pace.

The Saturday i was the 30 minute pacer at Castletown parkrun. I always love been pacer at parkrun as its a great feeling. Yet again we had 3 people who chased my for the full 5k managing to get sub 30 including one parkrun tourist. Im getting a little bit more used to the idea of taking parkrun easy rather then bolting off at the start of the run.

Sunday was a 14k LSR my aim here was to come in around 6 minute pace for the run. I took my normal route of Celbridge, Maynooth leixlip and back to Castletown. My average pace came in at 5:52 for the run including my warm up and cool down.

In week 2 both easy runs got missed so the week started off on tuesday with 7*900m blocks. The paces were a little over the shop on this run, 4:07,3:47,3:53,4:04,4:06,4:08:4.02. I feel the runs with the clubs are getting handier the more i get used to training in a group. As i had an early finish Friday in work, i swapped my day of and did my tempo on Friday. The plan for the tempo was 7k with 5 minute warm up/ cool down. The average pace for the 7k came in at 4.29. I was happy with the pace as part of the course was run in bad light so i had to take extra caution to make sure i did not injury myself along the way.

Saturday was back to Castletown parkrun with an added twist. The normal parkrun was at easy pace again but i was a little to easy for the first km clocking 6.35 so sped up for the others to the low 5's so came in at 26:56 but near the end i was encouraging a girl from one of the A.C so that made my last km little faster then the others. Once the parkrun finished a group of the core team including myself from Castletown did a training course on how to be a guide for Visually impaired runners. This is part of a larger project that aims to have VI guides at all parkruns in Ireland in case they are called on.

Sunday was a 16k LSR the plan in my head was to go about a 6 minute pace. I picked this as its a minute about PMP. But having normally having gone off heart rate rather then pace it can take a little time to get used to on the longer runs. Overall the run came in with a 5:30km average pace. So faster then i would like but i did not feel it was any tougher on my body then the last few weeks at the slower pace.

From next week i move onto the club training plan for marathons which will be interesting particularly as it is time based and pace based rather then heart rate and distance based. Also the reason no heart rate is mentioned above is that my heartrate strap deicded to die on me 2 weeks ago and have not replaced it yet.

So after 9 weeks of the year my distance covered it up to 271km putting me about .5k above what i need to run each week to hit my 1600km target for the year.

Itziger

Scheister, well done on joining the club. My first piece of advice would be forget this average thingy for the year's total. Just see how it goes.

As one or two have said already, be careful not to overdo the shorter, faster sessions. They won't be much good to you come km 34!!

I'd look to increase the LSR (you have) and when you're due an Easy run that day, keep it Easy. If and when you're doing quality stuff in the Long Run, fair enough but remember that Sunday run is then no longer an E day. Be interesting to see how the club marathon training goes. I'm guessing it will help you quite a bit with structuring your training.

Best of luck.

scheister

meant to post during the week but work was mental. This is last weeks runs will post this weeks tomorrow

As most can imagine last week was a write off due to the snow manged 3 5k walks but that was it. This week was a lot better.

Monday was 45 easy as the roads were still bad in places i left this as walk so covered 4.1k in the 45 minutes.

Tuesday was 8*800 with 90 seconds rest. 7 of the 8 sets where between 3:08 and 3:15. The first set was slow as my normal running area was still covered in snow so had to find a new place to run.

Thursday was a 46 minute paced run. The aim was marathon pace which is 4.59 while the pace went a little up and down overall the pace was 4.57 overall for the run.

Sunday was my long run but was more about distance then pace so my aim was to cover the Half marathon distance in 2 hours 30 as it was marked as an easy long run on my training plan. My pace was a little fast i covered it in 2:20. That marks my longest run in both time and distance since the Dublin marathon in October.

Kellygirl

Have you started the club training or are you still on your other plan?

How are you finding the long runs?

scheister

Kellygirl wrote: »

Have you started the club training or are you still on your other plan?

How are you finding the long runs?

the last post was the first week on club training. The long runs have increased a little so have to get use to them so going little shorter then the plan looks for

scheister

Sorry everyone work has been a bit mad lately so have not had time to post.

Week 1 w/c 12 March

Tuesdays run was 8x1k with 90 seconds rest. The 1k was completed around the 4-4.10km pace. The last one was the toughest as was only the marathon people did 8 sets so the group dropped from 20 odd to 5 for the last km.

Thursday was a 10k tempo run. My aim was pmp which is around 5 min/km so the overall pace here ended up at 4.57 so was close enough.

Saturday was an easy parkrun so went at 5.20 pace for the 5k. I normally try to start at the back as I find this slows me down so im less likely to pace to fast.

Sunday I woke to find the place covered in snow so I decided to do my long run on a treadmill in the local gym. I always hated running on treadmills so they are always harder. My plan had down 2 hour easy run but i only managed an hour and a half before the heat got to much for me.

W/C 19 March

I got a bout of sickness start of the week so no running was done during the week as i wanted to test my legs at parkrun on Saturday

Saturday

I decided to see what my legs had in them so went for sped which was a bad idea due to a manic work in week and the sickness from the early part of week. 1st km was 3.48 slowed down to 4:24 for 2nd km then died for 3rd and 4th nearing 5 minute km.

Sunday My long run was down as 3 hours easy but as I still building up im just trying to get further then last week and build my stamina up so I ran 26.2k in 2 hours 20 coming in at a pace of 5.25/km

W/C 26th

Tuesday was another night up at the club 6*4 minutes this time with 90 rest. The first pace averaged from 4 minute pace to 4:08 pace so was steady enough

Thursday was my first time running a runmute as my tempo run which is what I plan to do going forward. So my plan is run for O'Connell st toward Celbridge for the required time. In this case it was 56 minutes. So I covered 11.3k in 4:50 pace. This is a few seconds quicker then i would like. would rather it was closer to the PMP which is 4:58.

Saturday was down as an easy parkrun, i also wanted to see what the new course was like by running in the middle of the crowd. so started further back then normal. The plan was take it easy and take in the surroundings so i crossed the line just over 25 minutes.

Sunday the plan was 2 hours 45 minutes easy run. Since joining the club the long runs seem to be more about time on the ground then doing fast runs but every few weeks a part of the run will be at PMP. This run was going fine till around the 2:20 mark then i started getting in my head and my brain telling me to give up but i tried to dig deep and find the strength to continue. I managed to complete the run with an average pace of 5:45km.

As you can tell above I have not been doing my easy runs lately but would do a lot of walking in general to and from work but do plan to improve on this in the next two weeks.

scheister

Another week another blog post. As a was planning a race on sunday this week was very much a pull back week.
Monday i did Jog 4 a Dog 5k pushing myself was first 2k then going easy for the other 3k 21:42 for the 5k
Tuesday was back to the club for my intervals. This week was 4*6 minutes with 90 rest similar to other weeks my pace is around the 4-4:10/km pace.
Thursday i went for a 5k walk but left the watch at home as it was more about getting out seeing the legs tick over then doing any real speed. training plan had thursday down as a 40 minute easy run
Saturday was my turn to RD at Castletown so no running for me.
Sunday was the main event of the week. The grocers 10k while i had no real time in my head i was hoping to break my 10 PB which was set in 2015 which was 45:07. I set off at a decent pace completing the first 3k in 4:20, 4:17, 4:07. The fourth km was a little slow as it contained the one hill in the course so 4:40 for that km. I crossed the halfway mark in 22:10. I gently sped up from here doing 4:31,4:27, 4:16 for the next 3km slowed down to 4:39 for number 9. I may have taken the hill to hard the second time and paid for it afterwards. I finished off with a 4:19 to give me 43:59 time overall which left me in 15th place in the mens race. Was a nice first outing in Celbridge AC colours.

scheister

Sorry Folks April was made between work and toastmasters. Running got a little side tracked all the longs runs and intervals training took place but the tempo runs took a hit.

I also ran PB's over 10k (42:59) and HM (training run) (01:38:xx). Will try and get a longer post up this week to bring it all up to date.

scheister

Bare with me folks this will be a long catch up post.
W/E 15th April

Tuesday was up at the club doing 6*800's average pace was 3.56 that includes the 90 second rest periods. As normal my walk up cool down was running to and from the track

Saturday was a parkrun as long run pace so 25 minute time. taking parkrun easy between this and cork is the plan.

Sunday was a 3hour run easy. I covered 31.1k at 5.45 pace

W/E 22nd April

Tuesday was 5 minute blocks 90 second rest. The blocks were run at sub 4 minute pace.

Saturday was back to an easy 5k covered in 5.21 pace.

Sunday was a long run. The plan was HM at HM race pace. Polar is coming in a 1:38:27 which would be around a 3 minute PB.

W/E 29 April From this point training went a little of scales due to work and traffic.

Saturday: A trip to Cabinteely parkrun to see Sonia O'Sullivan do her 100th parkrun. My plan was to go off strong till Sonia passed me out and then do an easy run after that. One flaw in my plan was Sonia always was going easy so never passed me out so I ended up covering the 5k in 21:30.

Sunday was a 2 hour run as easy pace. I covered 20.8k at 5:44 pace.

One decision i did make this week was to start doing runmutes on a Thursday in order to get my tempo runs in. So the following week would be the start of this.

W/E 6th May

Thursday my first runmute was set as an hour tempo. I covered 12.2 k at 4.43 pace in the hour this gave me a gauge for following weeks.

That Sunday was a 3 hour easy long run but i had to give up at 2;40 as i had nothing left in the tank. I covered 28.2k in the 2:40 as a 5.39/k pace.

W/E 13th May

Thursday was down as 40 minute tempo i covered just over 8k in the time at 4.56 pace.

My long run was done on Saturday due to wellfast being on the Sunday so it was broken into two parts.

I did my parkrun very easy in the morning at 10:26/k pace as i was walking with one of the other core team members.

In the afternoon i did 2 hours 10 at long run pace. Here i covered 22.73 @ 5:28/km pace.

W/E May 20th
This was a very bad week as a missed my interval training due to bad traffic and intervals due to a training course.

Sunday I went for a 3 hour run but the tank was empty as 2 hours 45. In that time i covered 28.23km at 5:50 pace.
I noticed at this stage hydration was the issue as i was not drinking enough water.

Week ending 27th May

Tuesday, i was delayed by traffic again wonder of the commute. So i decided to do the interval training on my own. I did 6*400 with 90 seconds rest. The fastest interval was 1.20 the slowest 1.27.

Thursday: I swapped my plan around a little this week as the tempo training was only a 5k as marathon was next week. The long run was HM at PMP. So i made my runmute the long run. I went a new route this time to avoid dealing with the Lucan Road and the new route was a little hillier as well. The pace was fairly bang on 1:45:05 for the run. At least on race day i wont be dealing with traffic lights or be running after a race day so i should be little faster than that.

Saturday morning i used parkrun as my tempo run as i was also scanning so needed to be quick. Off to Tolka valley i went as trying to get my 20 different parkrun covered by year end. Pace went very much in the wrong way here 3.57,4.08,4.22,4.27,4.29 to give me a time of 21.13 on a very hot day. Really shows the need to ensure i get my interval training going forward.

So next Sunday is cork marathon. I have the week off work so will ensure hydration and diet is bang on for the week and bar intervals on tuesday it will be 3 easy 5k's on Monday Thursday and Saturday to keep the legs ticking over.

The race plan at the moment is to set off with 3.30 pacers till at least mile 20 and at that point see how i feel and either stay with them or drop back toward a 3.35 pace. But no matter what happens not to beat myself up about the result.

scheister

[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]This week was very much as easy week ahead of the marathon on sunday. [/font][/ltr][/font]
[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]Tuesday 6x800 intervals at the club. The others did 7 but i wussed out and did 6 as i wanted to save something for the weekend. [/font][/ltr][/font]
[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]On Saturday i went for a very easy 5k around cork at 6,43 pace. [/font][/ltr][/font]

[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]The on Sunday was an 8.30 start rather than the the traditional 9 start due to a religious procession on in the city in the middle of the afternoon. I set off with the 3.30 pacers but went ahead of them rather than staying in the pack. The idea was to stay 10/20 metres ahead of them. Few times this gap got wider then i liked so i slowed down to let them catch up. At the 6 mile point we were about 20 seconds up on the target pace. Around 12 miles i fall back to sit behind the groups and met with another lad who was chasing 3:30 for the 4th time. [/font][/ltr][/font]
[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]As we reached the mid point we were still with the 3:30 pacers but noted we were about a minute up on the target pace. At around the 15 mile mark we went into a shaded part of the course and my body temperature dropped and i started feeling very cold not sure what the cause was i bolted on but by 26k mark my body was slowing down due to the coldness and headed toward 6 minute km pace. At the stage the pacers were gone out of site but i walked a little but was mostly still running. As we joined up with the half marathon group i stayed with the 1.40 half group for a little over a km but started walking again. At this stage i was very cold so the possibility of a DNF was on my mind. I decided to forget time and simple walk run till i found the finish. [/font][/ltr][/font]
[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]At 2 points around 35k and 37k i did stop and considering going to St John Ambulance as last thing i wanted to do was cause further damage and risk getting a night in UCH for my troubles but i struggled on it was more walking than running at this stage. As i came to the 5k left point (yes the its only a parkrun from here point) i figured i had 40 minutes to do the last 5k and still break the four hour mark. I had to dig deep and tried to have it 50/50 walk run. [/font][/ltr][/font]
[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]As we got pasted the 25 mile mark and the crowds got larger i tried to run as much as i could but was very cold at the stage felt slightly over hydrated but taking water at the last few stops, rather then the every second stop as i had planned. [/font][/ltr][/font]
[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]The last full km was run in 6.20 pace which was the first one in about 8k to be run sub 7. [/font][/ltr][/font]
[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]Like all things the finish line came i did stop just over the line to catch my breath but moved on and the body after 5 minutes seems be regulate the temperature again properly. But it was done in 3:58 not a great day at the office but last race like that was Derry which wrong side of 4:30 so that can be seen as a positive. [/font][/ltr][/font]
[font=Helvetica, Arial, sans-serif][ltr][font=Helvetica, Arial, sans-serif]2 weeks off than training for Berlin starts [/font][/ltr][/font]

Kellygirl

Seems a load of people had a tough day on Sunday. Well done for finishing it. Hope you recovered quickly after it.

scheister

Sorry everyone been a little quite since Cork. Took two weeks off only doing parkrun. Then added back in my interval and tempo sessions. I will post up last weeks report later this evening