I didn't get this far to get this far.

Comic Book Guy

Bluesquare wrote: »

Did it help !

My legs were tired for first 5 miles from yesterday but could defo feel a freshness after that but not sure if it was just a placebo effect!

The one worry I might have is towards the end I had that kinda feeling that i may need a toilet break!! But again I may have felt that anyways.

I'm still on the fence about using it in 2 weeks. Must remember to have a small bottle of water to wash it down if I do use it!

Bluesquare

Just lost post . So annoying !!

Going to make it a lot briefer now !

Tuesday - 3*2k LT (7.6 mile)

A lot of the LT was into wind and on an incline . It hurt. The last 1k ish was lovely though! Stuck to an approx 8 min mile for all .

Thursday - 11k with 8k MP

Half the MP was on that incline and yes into the wind so the effort was not proportional to the pace for the first 4k. Still managed to go too fast though (8:47/5:27). The second half maintained the same effort for the first 2k ( 8:31/5:17), then stepped back and slowed down 8:47/5:27) again.

So not really a MP run or effort .

Saturday
—————-

16 mile ‘easy’ @ 10 min mile

This was not easy and was the most irritating run ever.

I have enjoyed this training cycle because I have felt in control of my running - ticking off my paces and sessions from the schedule - I felt I have trained smarter then before .

But on this the last long run , one of the gang seemed to have an agenda to do it faster then planned - like we were racing . So kept upping the pace to a random pace ( which now annoys me , go slow or do MP but not a nonsense pace ) .

I would slow it back down but then it would start again. This was a flash back to my last marathon training where long runs were done at whatever pace was left in your legs on Saturday . That didn’t end well!!

Anyways apart from that I felt sluggish and my legs ached ( I had a massage Friday and that’s normal for me after a run). At the end though despite All the crap I realised that I actually felt ok (mental attitude is my big weakness who would have guessed)

Finished off yesterday with 3.2 mile recovery in the treadmill .

I missed my target miles by .4 (33.6). That’s me screwed !

Kellygirl

What sort of mileage and sessions have you planned for the next 2 weeks?

Bluesquare

Kellygirl wrote: »

What sort of mileage and sessions have you planned for the next 2 weeks?

25 miles this week

Tuesday - 6 mile (3*1k LT)
Thursday - 6 mile (5MP)
Saturday - 10 mile easy
Sunday - 3 mile easy

Next week: 5 mile with 2*1kLT, 4 mile easy , 2 mile easy . Big day. I probably won’t do the last two mile

What about you?

Kellygirl

This week:
Today: 6 miles easy with 2mins LT after each easy and 5x20s strides after
Tuesday: 2 Easy, 6 MP (which is 9:04 after yours and the other posts on my log)
Wednesday: Physio
Thursday: 75 mins easy
Friday 60 mins easy
Long run: 10M MP

Next week:
-70 mins easy
-2 Easy, 4 Moderate
-2-3 miles
- Long run: 26.2 miles in 3:59:45

Bluesquare

The long run at the end of week two is that: (1k w/u, 2*5k @ MP+20secs, 1 min AT, 5*5k@MP, 1 min AT , 6.2k @LT ???)

If we write it like that we will nail it n/p!!!

Bluesquare

Last week before the big week !!!!!!!

Tuesday
—————-

10k: 3*1k LT ( plus a few k “moderate” )

LT paces : 4:58,4:57,4:52 ( 90 secs easy jog in between)
After the LT a got a notion to practice 5:50/9:25 as this would be the proposed pace for the first tenk of the marathon ( more or less ) . This didn’t work out too well as legs were feeling particularly fresh and kept motoring too fast so had a mixture of laps at random paces to finish off ( 5:32,5:45,5:59,6:03)

It felt easy enough - weirdly It’s how I thought a 9 min mile would seem now after all the training .Nope it’s still an effort .

Thursday
——————
10k with 8k @ MP

MP: 5:30,5:27,5:30,5:25,5:27,5:31,5:29,5:25

This felt ok - pace still a bit of an effort . Realised half way through I was bored stupid running and disliked the effort . I think it was a good feeling to recognise so I don’t confuse apathy with tiredness etc on the day .

Saturday
—————-

Ten mile easy ish

Original plan was to try and run first 11k as per Dcm plan for first 11k . Didn’t work out . Pure lazy .

Ran slightly quicker then slow and averaged 6:02

Again thourougly bored. Glad the race is next week cause I really need a break !!

Sunday
————

4 mile easy @6:20

Legs felt fresh, and just tripped along

Total 26 mile

Bluesquare

I have had a good training block . The year started well but an ankle sprain had me waylaid for feb/March . After my recovery I built mileage up for a few months before marathon cycle to 25-30 miles a week . Finally managed to break sub 50 for 10k in June in Dunshauglin , I was made up! Considered giving up running then but not the ideal trick before a sun holiday ! Powered through the summer systematically ticking off all the boxes on my schedule.

Some runs felt difficult but I got through them and whilst still running the prescribed paces . Some felt great and gave me a great old buzz . I changed my diet slightly adding more protein . Didn’t take gels at all this time for long runs and ate real food instead and drank Osmo . Osmo is like a super strength zero but with glucose . Ran myself some smashing twenty milers with half the miles @ PMP (5:30). They were tough yokes but I nailed them even If I was walking like John Wayne after . A mini set back with a dismal frank Duffy in the park - but I didn’t let it get under my skin ( well maybe for a few days)

I knocked 4 mins off my half time in Ratoath - a race I perhaps ran too cautiously but was bloody delighted .

Anyways this training block had been a blast - I really enjoyed it . It’s a completely different experience then my last marathon training block and I won’t lie I feel good . I have felt in control and wasn’t stumbling exhausted from run to run . Last time around at this stage I was finding even easy runs hard and everyone told me that was normal - it clearly wasn’t .

So whatever goes down next week - I’m glad I made it to this point . I think if I’m ready for sub 4 I’ll take and if not I’ll have a great race anyway and come away with a shiny pb.

I’m especially happy with my sub 50. That made my year already so anything else is icing on the cake !!

On the emotional taper theme I’ll throw in my two pence worth ..... I’ve learned a lot from the boards - mostly on the theme of slowing down to go fast and appreciate the advice over the years . Hoping to catch some of ye in the pub after !!!

Laineyfrecks

Glad it's not just me all emotional!

Very best of luck next week, i hope you smash that target time

Kellygirl

That’s a great post. Looking forward to meeting you next week.

Bluesquare

Laineyfrecks wrote: »

Glad it's not just me all emotional!

Very best of luck next week, i hope you smash that target time

Ah thanks . I’ll sure give it my best effort !

Bluesquare

Kellygirl wrote: »

That’s a great post. Looking forward to meeting you next week.

Thanks , and likewise . I really must find out where Mc Grattans actually is !

The Black Oil

Bluesquare wrote: »

Thanks , and likewise . I really must find out where Mc Grattans actually is !

https://www.boards.ie/vbulletin/showpost.php?p=101452551&postcount=5247

Handy map here.

chickey2

Best of luck, I'm really hoping you smash that 4 hour goal!

ReeReeG

Bluesquare wrote: »

I have had a good training block . The year started well but an ankle sprain had me waylaid for feb/March . After my recovery I built mileage up for a few months before marathon cycle to 25-30 miles a week . Finally managed to break sub 50 for 10k in June in Dunshauglin , I was made up! Considered giving up running then but not the ideal trick before a sun holiday ! Powered through the summer systematically ticking off all the boxes on my schedule.

Some runs felt difficult but I got through them and whilst still running the prescribed paces . Some felt great and gave me a great old buzz . I changed my diet slightly adding more protein . Didn’t take gels at all this time for long runs and ate real food instead and drank Osmo . Osmo is like a super strength zero but with glucose . Ran myself some smashing twenty milers with half the miles @ PMP (5:30). They were tough yokes but I nailed them even If I was walking like John Wayne after . A mini set back with a dismal frank Duffy in the park - but I didn’t let it get under my skin ( well maybe for a few days)

I knocked 4 mins off my half time in Ratoath - a race I perhaps ran too cautiously but was bloody delighted .

Anyways this training block had been a blast - I really enjoyed it . It’s a completely different experience then my last marathon training block and I won’t lie I feel good . I have felt in control and wasn’t stumbling exhausted from run to run . Last time around at this stage I was finding even easy runs hard and everyone told me that was normal - it clearly wasn’t .

So whatever goes down next week - I’m glad I made it to this point . I think if I’m ready for sub 4 I’ll take and if not I’ll have a great race anyway and come away with a shiny pb.

I’m especially happy with my sub 50. That made my year already so anything else is icing on the cake !!

On the emotional taper theme I’ll throw in my two pence worth ..... I’ve learned a lot from the boards - mostly on the theme of slowing down to go fast and appreciate the advice over the years . Hoping to catch some of ye in the pub after !!!

Great idea to write out all this now, it should be a good confidence boost before Sunday, reminding you of the progress you've made this year already. You've great work put in, hope the day goes well for you

Bluesquare

ReeReeG wrote: »

Great idea to write out all this now, it should be a good confidence boost before Sunday, reminding you of the progress you've made this year already. You've great work put in, hope the day goes well for you

Thanks - I keep rereading it already - to remind myself of all the positives .

Will you have a sign in miltown ? Or be wearing a rose or something ?

Bluesquare

The Black Oil wrote: »

https://www.boards.ie/vbulletin/showpost.php?p=101452551&postcount=5247

Handy map here.

Cheers - I’m sure I’ll still managed to get lost though - map reading not my forte !!!

Bluesquare

chickey2 wrote: »

Best of luck, I'm really hoping you smash that 4 hour goal!

Thanks - if I do I’ll really have to give up running though - I’ll have no goals left !

ReeReeG

Bluesquare wrote:

Will you have a sign in miltown ? Or be wearing a rose or something ?

A rose is a very random suggestion, haha!
Was considering making a sign, but would end up making 3 (boards, one for club, one for brothers also)!

skyblue46

All the best for Sunday. Most of all, enjoy it

Kellygirl

Looking forward to meeting you a Sunday R. You’ll have a brilliant race.

Bluesquare

Thanks guys . I’m remarkably calm and quietly excited about about whole thing right now. Still waiting for the apocalypse to happen so I don’t have to run 26.2 miles !

I expect my nerves will manifest in excessive toilet visits tomorrow ! In the meantime I’m still happIly carb loading and a bit sad that I have to go back to regular size portions next week.

I hope to catch up with some of you in McGrattans on Sunday -best of luck all !

Mr. Guappa

Best of luck tomorrow R! I've enjoyed following your training this past while, and hope you have a great race. See you after in McGrattans!

eyrie

Massive good luck to you for tomorrow Bluesquare! Hope you get the race of your dreams, and I’m looking forward to reading all about it

Bluesquare

DCM 2019

Not really sure I have fully processed this yet but here are the facts as I remember ;

Saturday
—————

Expo - I was very excited going like this was the actual race !! Drove up an hour to get there and back . Stomach a bit off on way back , but normal enough for me in a car , made the mistake of having a coffee straight after and felt off then until dinner time . Put it down to nerves and car sickness . ( I have a nervous stomach at best of times )

Slept great all week and had an ok sleep on Saturday night- like maybe 5/6 hours.

Pre race
—————

Everything went well , stomach seemed ok . Ate my porridge , Had a cuppa tea , went the loo etc etc . Ate a flapjack about 30/40 mins before the race . Decided not to take the caffeine shot ( thank god) but assumed I had put it in the flip belt to take at half way .

Got a bus there took forever - but stomach seemed grand .

The race
—————

Lined up at back of wave two with three guys from my club all with a sub 4 target Had a solid plan to go through 10k at about 58:30 and half way about 2:01:30.

I wasted a lot of hours dwelling on a pace plan I didn’t look at after 5k.

The first 3 mile were calm enough: 9:35,9:23,9:29, slightly slower then we had wanted - then in the park we sped up slightly , telling ourselves we were naturally just making up time : 9:11,9;09:904 .

Still felt good at this stage and loving the atmosphere . After that stopped looking at pace - a lot was down hill and effort felt the same : 8:43,8:48,8:51,9:13,8:48,8:55.

I knew when I crossed half way I had messed up - the clock read 2:00:25 or something along those lines . That was a min faster than I had planned for .
Shortly after half way there was an incline and I let the guys charge off - I thought I’d catch them later and I knew I had a refueling stop coming - to get another bottle of Osmo . Allowed myself a few secs to put the bottle in my bottle holder contraption thing and to take a sweet . Then motored on . I looked for my caffeine but appeared to have shoved tissues in my belt instead .

For the life of me I just couldn’t get the 5:30/8:50 pace by myself : 9:29,9:07,9:06. I began to let the doubts creep in and started walking for a few secs everytime I felt like it was too hard ( then got very annoyed as I promised myself I wouldn’t do that exact thing) . I stopped trying to follow my planned paces as I just couldn’t sustain it for more then Km and decided to go with just getting it done and running :9:37,9:06,9:39,9:25,9:27,10:24. I walked up the hill of death . Then at the top I knew I was almost home - this seemed to relax me a bit - and had a nice fast Km straight after. Then just before the UCD flyover my real problems began.

My stomach started cramping big time - I needed a loo - I developed a very interesting gait trying hard not to well you know . My new found energy diminished and was diverted into cheek clenching and toilet spotting . Very unpleasant and nerve wrecking and sore . Spotted loos at 25 miles but decided to take my chances - if I stopped I wasn’t finishing. Last miles were: 9:33,9:37,9:37,9:25and 8:39 for the last bit .

I was very pleasantly surprised that my watch said 4:05:12 - dunno what I was expecting but it wasn’t that . I was distraught with the fact I still wanted the loo so having to get a medal and a bag before there was a toilet was a gruesome chore.

Finally a toilet . Thank god for the tissues. Can’t imagine what the effects of caffeine would have been . Shudder .

The aftermath
———————

I met my friends . Lost them . Went the loo again . Tried to go to hotel to meet others . Got lost arrived back to race area , started trek again , wanted toilet again, no toilet ,very bad cramping , still walking , puked , freezing , still walking , eventually figured out how to get there but decided I needed to get home . Wandered to Connolly station , spent 20 mins in loo then got the train home .
Couldn’t eat , and spent the entire day between sofa and loo. No celebrations or photos with medals . A total anticlimax .

Conclusion
——————

I don’t have one really . I looked at my stats after and my heart rate was quit high starting - never in the green zone . That’s not normal for me . It appears that I started my little walks when my heart rate started sky rocketing .

Would a person with a better mental attitude have ignored the dodgy feeling and pushed through . Did my little walks help me actually achieve the time I did or would I have hit a bigger wall later on.? Did I have a slight tummy bug ?

My first reaction was that I let myself down - I gave in to the little voice . So although I was happy with a 22 min pb I wasn’t really happy with my performance .

I never had a sense of how I felt in training - pushing my self whilst totally in control .

The high heart rate starting and the being sick bit I think is me looking for excuses .

What’s next
——————-

I really don’t know . Do I move forward and try a spring marathon ? I think I need to race more . Maybe shorter ones for a while .

My time reflected what the tough calculators said it would - but aiming for a 4:05 marathon just seemed wrong .

Kellygirl

Congrats on the PB though I’m sorry you didn’t have the race you deserved to have. Give yourself time to recover and maybe look at some races in a few weeks to capitalise on the fitness boost from this block? I’m considering Waterford Half on 7th December.

Bluesquare

Kellygirl wrote: »

Congrats on the PB though I’m sorry you didn’t have the race you deserved to have. Give yourself time to recover and maybe look at some races in a few weeks to capitalise on the fitness boost from this block? I’m considering Waterford Half on 7th December.

Thanks K-I’m sure I’ll happy in a few days once the flashbacks stop

Have you a recovery plan. I had thought to do nothing for a week- then some easy running and maybe a hiit class to mix it up for a while ?

Dealerz2.0

Congrats on your pb and completing a marathon, they aren’t easy. Enjoy the recovery and making plans for 2020!

I found the spring Marathon after Dcm 18 a nice motivator, but going back into say DCM 2020 straight away can be mentally draining never mind the physical.

Kellygirl

Bluesquare wrote: »

Thanks K-I’m sure I’ll happy in a few days once the flashbacks stop

Have you a recovery plan. I had thought to do nothing for a week- then some easy running and maybe a hiit class to mix it up for a while ?

No major recovery plan in place. We’re away with the kids this week now and I have my running gear packed but will only go if I feel like it and no pressure. Next week I’ll get back into easy running when they go back to school and see how things go. No rushing anything anyway.

Huzzah!

Gosh. I'm sorry to read about your race. Honestly, fair play on sticking it out when feeling so rough. I really hope you can enjoy your PB - it was very hard won.

As for the next thing, I've no advice but do whatever you enjoy best.

ReeReeG

Oh lord, that doesn't sound like a pleasant experience. You did well to carry on though - unlike me last year. Terrible timing for the body not to feel well, but you battled on. Recover well and mind yourself.

Wubble Wubble

Hope you're feeling better R. Congrats on the PB, although the closing miles and the aftermath don't seem to have been at all pleasant!

eyrie

Oh gosh Bluesquare, I'm sorry to hear it was so rough on you. I just saw your time and thought you'd done great (which you did) but didn't realise what you'd gone through. The aftermath sounds brutal! Fair play to you for battling through and finishing, I can't imagine doing that feeling like you did. Very unlucky. But a super PB all the same, well done!

Mr. Guappa

Well done R. I do think you are being too hard on yourself. A 22 minute PB is a great achievement under normal circumstances - you achieved it despite a thoroughly unpleasant finish. As you say, your time reflected what the calculators predicted. Lots to be very positive about.

Bluesquare

Thanks All- seems like a lifetime ago now , and a race that happened to someone else .

I quickly went off the idea of a spring marathon , I don’t like marathons lol dunno what got into me !

Feeling very unmotivated atm, and lethargic to boot. Running just seems hard . I think the November darkness and the consistent rain has drained the life from me , and encouraged comfort eating .

Have signed up for the Bohermeen half in March and will probably attempt to toddle around a few local five ks in the meantime .

Since DCM:

28th October-3rd Nov:
4 mile @6k @ 10:25

4th -10th Nov:
13 mile (3 runs all easy)

11th-17th Nov
7:15m@10:00
6:22m@9:30
6:22@9:39
6:22@8:55

All runs apart from last just “ran” with friends with no plan or goal in mind . The last one i tried to test out legs to see how fast they could go ( inspired by club members (who had done marathon) pbs in a local 10k day before . I think I made the right choice in not running because legs were like lead and LT felt stupid hard.

18th- 24th November

20' W/u 12 x 45s' V02 on/off, 20’c/d (6.3 mile) 4 v. easy @ 10:42 min mile
3m easy, 3 x 1k @5:15 w/1' rec ) (6.2 mile)
9.5 mile @ 10:12

Found the 45 secs V02 max a nice change of pace - good to get legs moving again . The LT session was tedious.

25th Nov-1st December

25’ W/u, 12 x 60s on/off, 25’c/d , T25 upper focus 4 easy@10:15
10k Progressive @9:10
16k easy, 6 x 45s LT surges @9:56

The 60s felt much harder then the 45 secs the week before . The 10k progressive was disappointing as I felt my effort input was huge compared to speed ( I was going what felt like flat out to do an 8 min mile for final Km)

The long run , I put off and off and off not getting out till after 7 on Sunday night , left myself running around in the dark and the cold . I told myself I didn’t need to do 10, 7 would do , then 8, and so on. I also promised myself if I did the 10 I could ignore the strides .

Anyways a decent enough week but it all felt awful and the effort of leaving the house was the hardest bit .

Kellygirl

There really is a few of us in a similar frame of mind at the moment. At least you are keeping up the running and when your mojo comes back again you won’t have lost fitness.

hillsiderunner

You're doing plenty I think, it's still just 5 weeks out, the mileage looks just a bit should be for the recovery weeks. Bet there are PBs in the shorter distances coming your way.

Bluesquare

December is all a blur now - not a good running month .

The week beginning 2nd December:
—————————————————

Tues - 8m with 6*1k@LT (1 min jog recovery)
Sat - 17k easy

Have no clue why this is all I did . I’m sure there was a good reason but I didn’t document .

Week beginning 9 the December :
————————————————

Monday : Shaun T - Ript ( strength Hiit 25 mins hardcore!) + 2 mile walk
Tuesday : 6.5 mile on treadmill with pyramid 5k intervals
Thursday: 10 mile easy @ 10:00
Sunday : 6.5 mile @ 9:20

Xmas party season interfering here !

Week beginning 16th December :
———————————————-

Monday - 2 mile with kids @ 12 min mile + HIIT ( core cardio 25 mins)
Tuesday - 8.1 mile easy
Thursday -50 mins HIIT
Friday - 25 mins HIIT
Saturday - 5 mile @ 9:44

Not a huge amount of running but plenty of exercise

Started to get a head cold near the end of the week which was in full swing by Sunday. Forced myself out the door on the 23rd for a tenk - it felt ok if not a bit coughy . Unfortunately this run seemed to tip me over the edge into the abyss of Xmas sickness - feeling very dodgy very quickly after the run . Ended up getting a nasty dose and was unable to run or do much of anything until the 28th. Ran a very slow 2 mile and it felt awful . Tried again the next day with 5k but I was kidding myself. Took another day of rest and ran 5 mile on news years eve in Cork ( out of respect for tradition ! )
Even after allowing myself very long rests at traffic lights I still struggled at an easy pace . The fit of coughing after choked sense into me - I obviously wasn’t recovered at all ! Hence I did nothing for another few days .

3rd of January - chanced tenk with a friend . Deffo feeling better but not 100%
4th of January - 4 mile easy . Same as above

Didn’t end the year on a good note but deffo had a great year so I am optimistic for the year ahead that is once I can shake off this damned dose.

I will have to sum up the year and come up with some goals for 2020!! I have to try and move away from old goals not met as well because I suspect that causes me / my training to be stagnant !

Bluesquare

2019
———

I started the year as I always do - a few pounds heavier and happy to train hard and eat well.

Had a great January - in full throttle aiming for a sub 150 half in March. I ran the Trim 10 mile as a warm up race at the beginning of February -earning a new pb of 126:15 . I was delighted with this time as I didn’t really race - in hindsight I probably should have just went and bloody went hard at it - but hey I enjoyed it nevertheless and finished strong .

Unfortunately my goal race at the beginning of March wasn’t to happen as two weeks out and with all the training done I went over on my ankle and tore some ligaments . This may have been a blessing in disguise as the weather in Bohermeen that day was horrendous- with very strong winds . My asthmatic self would have hated it and struggled mightily to get any result on the day .

So it took about six weeks to recover from this and in April I started training properly again . My first race then was the Boyne 10k (5/6 weeks later) which is one tough race - but it’s on home turf and a great buzz of a run so it needs to be done ! This took me 51:55 mins - probably could have been faster - didn’t feel like I gave it full socks !

After the Boyne 10k I upped my mileage - as I was trying to have a nice base of 30 miles a week before marathon training began . I also slowed down a lot on easy runs ( finally following boards advice ) and tried to stick to the 80:20 rule . Any fast sessions I geared toward that elusive tenk pace .

This strategy worked a treat and the hard work paid off - landing me my long sought after tenk goal of dipping under sub 50! The stars aligned and gave me a new shiny pb of 49:38. This set me up nicely to go off chasing the sub 4 dream .

I stuck to my marathon plan religiously and only missed one 4 mile run in the 16 weeks . Every box was ticked , every session nailed . I have never felt so strong and confident as a runner . I ran the Ratoath half in September. I have blown up many times in halves so I decided to take a very conservative approach and try just to pb and forget about the sub 150. The goal was 153 - and I managed 151;25 . I was delighted - and had learned some good lessons.

The big day rocked around and unfortunately the sub 4 was not to be . However I did knock 22 mins off my marathon time (4:05:10) so it wasn’t so bad .
I fundamentally believe I’m fitter then my results show ( was fitter) but I’m terribly bad at racing . Maybe just precious .

So 4 new pbs and 1400 miles - not bad for someone running as long as me . More miles and slow miles - this is my takeaway from this year . Took me a while hey!

Bluesquare

Goals for 2020

2018 pbs

5k = 23:43
10k= 50:47
Ten mile: 1:27:28
Half= 1:54:25
Marathon (4:27:26 (2016))

2019 pbs

5k = 23:43 ( no 5ks raced)
10k = 49:36
Ten mile :1:26:15
Half = 1:51:25
Marathon: 4:05:14

2020 goals : Not really sure but I’ll go for the obvious

5k: sub 23:30
10k: sub 49
Ten mile : sub 125
Half: sub 1:50
Marathon: sub 4

I have signed up for Trim ten mile and Bohermeen Half so far . I have also signed up for DCM but at the moment not really keen . Need to get back into the swing of things and actually race . I know I say that every year lol !

Bluesquare

Very boring week for me - kept runs nice and handy as was still suffering slightly from the Xmas dose. Probably not handy enough but was using the just “run “ approach . Increased mileage on the week before to bring me 26 miles - hopefully enough to start building a half marathon on !

Tuesday : 12k @6:12 ( chatty)
Thursday : 10k @ 6:20
Saturday : 8k@ 6:23 ( with kid on bike so lots of stopping)
Sunday: 12k@ 5:51 ( chatty and not easy )

Yesterday’s run was a real eye opener . I ran with a buddy who is faster and that I haven’t chatted to in ages . So after a slowish warm up and 4 miles (3 into the wind) at a steady pace of about 5:45 I was pooped. The uphill home was torture . Haven’t felt this unfit in an age . I’m not sure Bohermeen maybe my target race after all .

My hubby is taking the kids away to Barcelona for the football so I was feeling left out and booked myself a spot in the Lisbon Half Marathon on 22nd of March !!

Bluesquare

Week 1 - “training” for Bohermeen/Lisbon

I’m calling this week 1 as this will be my first week following a plan since before Xmas ( due to bugs etc etc .)

Tuesday : 3.2 k ( 6:15 min k) easy, 3 x (4 x 45s), 3.2k (6:15 mink) easy. Overall distance 7.75 mile

These 45s were a massive shock to my system . It was a freezing night and the biting headwind for the first couple didn’t help my sense of fragility . There was a 75 sec shuffle jog in between . By the last two it was half shuffle/walk . My breathing was all over the shop , I’d forgotten my inhaler and wasn’t taking any chances .

Once the speed was done I recovered well and the easy run home thankfully was just that .

Wednesday : I was incredibly stiff from hip to ankle on both sides - my whole body was not happy with that session . My form must have been off the scales crap !!

Thursday - still achey , managed a 10k easy @ 10:02 min miles . The plan says easy is between 10:00-10:25. I know I should try for the lower end of this scale - but I was trying to monitor heart rate at same time and keep in low aerobic zone ( 139 bmp) . But in saying that I know it didn’t feel particularly easy and it was fierce windy .

On the heart rate I’ve set my max to 183 based on a formula provided by Dr. Stacey Sims . I find when I use max heart rate from a race the zones feel unrealistic - easy for me is definitely not over 149 bmp . The standard age one feels a little more realistic but this formula - brings me between the two so I’ll use that . ( I will add the formula later as can’t remember at this very second ) . So I try to keep easy runs in and around 140bmp as this is in the aerobic zone for all formulas .

Saturday : 9 mile : 14.4k on icy paths . Pace a bit faster then slow - with faster buddies . Still was able to chat all the way even with a good 2-3K @ 8:50-8:45. 0ver all pace 9:20

Wasn’t supposed to be moderate was supposed to be easy with 1 km tempo finish . Slap on wrist for me . Im usually shouting at people to slow but I actually felt really good and hadn’t had a good run in ages so just went with it - was good for my head

Sunday : 10k easy with strides ( 5*25 secs) @ 6:20 mink

Over all distance for week 29.2

I should be doing 5 days a week the last run very easy but I’m finding it difficult to fit in right now - and also wanted to not go mad with mileage increases.

This week I need to add in the s+c .

Bluesquare

The week went well mileage wise but it all feels way to hard. I’m just keeping with it and hoping for the best ! Loved reading the Raheny race reports - great to be in someone else’s head for 5 mile !

Anyways a boring week for me ;

Tuesday :

2m easy, 10 cv x 1' on/off, 2'easy, 5*30s hard , 2m c/d

This was a bit of a messy session but definitely a good one to do when you need to be distracted from thinking about how how running is so meh !

The cv paces : 4:50,4:54,4:54,4:53,4:47,4:47,4:45,4:55,4:46,4:56

Some into the wind and on an incline done opposite direction which felt like a rest . Same for the 30 secs hard .

Hard ;4:03,4:13,4:14,4:02,4:06

Full session : 8 mile @ 6:10 min k

Thursday : a very boring 7 mile @ 6:18 mink with a 5 few strides thrown in at end . ( average HR 136)

Saturday:10k easy ( 6:27 mink ) (average HR 135)

That one actually felt easy which is quite novel at this stage .

Sunday ; ten mile long run, for last 5k increase to LT for 90secs/2 mins at end of each km

Not the best long run I’ve ever had . Slow felt hard and I struggled mentally to keep moving . Stomach felt a little off as well .

Anyways after 7 mile started the pick ups for 5k:

Paces during pick ups : 5:07,5:07,5:03,5:03,4:55

Honestly these felt like flat out pace and the slower jogging in between was very well needed.

It didn’t give me any warm fuzzy feeling on the state of my fitness . Strange thing is my heart rate on the run is not reflecting how I feel ( 139 average here) but from a recovery prospective it is taking a good 12 hours for it to drop neck to normal resting / longer if a tough session !

Anyways mileage still increasing : 31 miles for the week

Have signed up for Trim next week - I’ll go and run it but I’m not really in the head space ( or fitness space) for racing .

Hopefully things will start improving soon !

Bluesquare

Ran Trim anyway - in 1:28:04. Found the second half tough into the wind . My hip started aching out of the blue around 6 mile and I developed a staggering gait - it wasn’t the only reason for my poor run though , on top of this I just felt unfit .

When the race was over I was very sore and was limping and it was quite difficult to move from sitting to standing . Wasn’t really too concerned at this stage - and rested for the remainder of the day .

The next day I was limping - not good ! Usually I’d rush to the physio but strangely this time I just waited for the pain to go away before I started to run again . 9 days no running - then a a tenk and a 5 mile - still a tiny twinge near the end of both .

With the weather I didn’t bother running at the weekend ( I could have found a window) I have lost any motivation or interest .

I think this is due to a number of things - the injury , the perception that I wasn’t gaining fitness , No running buddy atm with same goal and motivation. Just haven’t felt right from marathon - it seemed to have taken way too much out of me which adds to my sense of frustration .

I’d take a break for a bit only i have signed up for bohermeen and Lisbon . Lisbon being the main one as it’s obviously a running trip . So now I need to just do enough to get me around 13.1 mile .

My plan is to just run and stop worrying about pace or heart rate etc etc . Maybe leave watch at home when I know the route .

Bluesquare

Thought I’d post if only to keep myself honest - especially as I’ve been slipping back into very bad habits the last few weeks .

Last week I managed to do 3 runs .

A 7 mile at a random pace averaging at 6:00 - not slow or fast - talking of course despite the driving wind n rain .

18k @ 5:53 . Too fast for a windy long run with at least 3 miles with unplanned marathon pace . Running again with faster peeps as need company to get out the door - obviously not ideal but better than not running.

9k@ 6:12 - also too fast as was also chatting and may have had a slight hangover .

This week:

Tuesday - one of my new ( old) running buddies had a new plan - so we all did it for the want of an alternative plan .

8*200s with 40 secs jog in between . The wind again was nasty and the lighting poor so the speed varied a lot ( 55-47 secs)

A very enjoyable session and it went by very quickly . Again warm up and cool down to fast ( total distance 10k@5:59)

Thursday : I got it into my head to do 1k LTs . So I decided 5:15 - 5:20 might be my current LT pace -and off I went .

First 1k: 5:16 into the wind - tough out . 2 mins jog recovery @6:55

Second 1k: 5:12 into the wind on an incline . What the beep was I thinking . 2 min jog recovery @ 7:29

Third 1k: 5:01 . Up a hill into the wind then back down same hill . 2 min jog recovery @ 7:09 plus standing at traffic lights plus tying lace ! obviously too fast and was really beginning to feel it - chest was rattling .

Fourth 1k: Promised myself it was the last . On a decline with wind on my back - 5:05.

Then I ran for a km ( up hill) before deciding to do one for the road even though I was wrecked at this stage @ 5:03 on a slight decline with wind at back .
Not an enjoyable session no idea why I even did it my watch even said I was over reaching . I was exhausted yesterday and legs ached so so much .

This morning continuing with my stupid running binge I did 20k@ 5:52 - with the same fast crowd - 6 miles on average @ 5:45.whilst chatting . Needless to say I was a bit tired by the time we had the long crawl back up a 2 mile hill and Jorge didn’t help .

Anyways at least I know I can do a half next week. I’ll hang around the 2hr pacers and hope for the best . I wouldn’t even bother doing it only it’s a long run for Lisbon . If Lisbon even happens now !! Anyway after Lisbon I’ll need to adopt a sensible approach again - this random stuff is not ideal and doesn't suit my physiology I find it difficult to recover from . I did see a lot of improvement doing slow miles with one hard session a week so I need to get back to that !

Recovery 4 mile on Sunday @ 10:30

Darren 83

Just catching up with the log, best of luck tomorrow enjoy!

Bluesquare

Running is keeping me sane these days . Both of us are working from home and both in very busy jobs so quite stressful with kids to entertain and home school . The Kids have become quite feral. There is no DIY, home baking or funky art projects going on here. RTÉ and Xbox are giving more than a helping hand with the child minding .

We are lucky to still be working and not on the front line . Running is perfect for stress relief and as an escape for alone time . My husband has even retaken up running and is going out to do 5k twice a week . Loosing weight as well . Like how is that fair .

I have to admit my running is messy and unplanned - I’m basically doing whatever I feel like on the day . If it’s an easy run I do try to keep the HR between 135-140 . I have a tough plan of tring do between 25-30 miles a week. After that no

I found myself running five days in a row last week - without injury etc etc . Who knew it was a thing I could actually do! Despite running bringing sanity I still haven’t returned to pre marathon form and anything past easy is hard . My heart rate doesn’t reflect this which is odd. I know the high pollen count at the moment is killing my chest not to mention that bloody wind . I just can’t motivate myself to do a long run as running in circles in a 2k radius is beyond boring especially with no Target race in sight. Hats off to the folk who are managing .

I copied the boards TT idea ( thanks lads) and set one up for the club( unofficially) Great response so far but so much sandbagging. Thought I could do with the motivation .

Lots of rude weirdos and poo hanging around the footpaths these days . Runners I meet seem perfectly reasonable and are all over social distancing. There are a few walkers now that should be barred . Earphones on with multiple dogs on leads etc etc . There will be a casualty caused by social distancing before this is all done .

Bluesquare

So I suppose I’ve decided to use these raceless days to try and increase 5k time as there are lots of opportunities for a 5k time trial .

If I happen to Pb I’m taken it ( I’ll call it a pb not a pr!!)

Anways week 1 of 5k training ( it’s an adhoc plan leaning on Hal’s influence)

Monday

6*400s on grass . Pace supposed to be 3k pace.

There is an old club running grass track 1k from my house that has 100m posts marked out - so thought I’d try doing them there .

The only issue is it’s also a big field and wide open to fairly big gusts ! Also I did notice (a few days later when out walking) that it’s also officially closed as happens to be a local schools soccer /gaa pitch . I’ve always gone into it via a side non official entry or through the ditch on other side . I feel a bit weird now being a law breaking citizen . It is perfect though for these sessions and had a few runners happily lapping away .

Anyways the 400s has a 200m jog recovery . I averaged about 1 min 49 secs for these depending on wind direction. A tough session and haven’t pushed like that in a bit .

Tuesday - rest

Wednesday - Hal tempo

Warm up 1m , mod 1m, tempo 2m, mod 1m, c/d 1m (10:30,8:53,8:17,8:26,8:56,6:30)

I went over on my ankle trying to ditch jump to avoid being killed - was ok straight after and could run ok but after last mod mile it decided to hurt and I had to stop and walk it out for 500m. It was ok then to run the last mile home.

No swelling but still niggly for a few days after.

Thursday

This was supposed to be a rest day because foot was bothering me but ended up walking a lot and doing a 2k walk/run with my 7 year old which is more like a sprint dead stop type thing . Not ideal for a potential injury . But daddy had taken the older lad for a proper run and there were tears .

Friday

Suppose to do time trial over the weekend . Set off to do and bottled it . Did an easy 10k instead @ 6:23

Saturday

Results starting to come in for TT. Feeling nervous as worried I wouldn’t get near my prediction and my peers had smashed theirs . Being the organiser I was forced into actually doing it especially after spending a week not accepting sandbagging nonsense predictions !!

It was pretty windy - I knew with the route I had chosen the wind would be in my face for the last mile so decided I needed to try and make up some time in first 2 mile .( of course as I procrastinated all day on it I also had to hope there weren’t to many walkers on my route)

Anyways first k : 4:50. Eek a bit fast and what ! I can run that fast !
2nd: 4:55 still feeling ok . Working but feeling good
3rd : 4:57 starting to feel the work and looking forward to the slight decline at beginning of next k
4th: 4:57 , slight decline not helpful as wind now messing with my breathing , have to move on to road to avoid a family at busy corner so slow to walking for 2/3 secs . I’m the scary virus runner now as breathing is quite laboured and I’m sure I’m grunting .
5th- 4:40- last Km was only half into the wind so got some momentum back for the finish .

I was very surprised with end result - 24:27 and feel like I’ve set the bar too high ( my third fastest 5k ever, pb is 23:44)

Warm up and cool down brought run to 8k

Sunday
9 mile @ 6:23 . Today this pace felt very easy and had to keep adjusting pace down .

Total mileage - 33 miles for the week

ReeReeG

Nice work on the TT, and fastest km was the last, that's the way to do it

eyrie

What ReeReeG said, that's perfect pacing in the TT. Nice going!