Mission : Break 1:40 for HM

average_runner

So starting a new log for the first time in 3-5 years. Previous history:


5k: 19:38 2016

10k : 42:07 2014

Half 1:39:30 2013

Marathon: 3:41 2013




Last year my results weren't great:
5k 20:24
10K 43:15
Half: 1:41:23 (Charleville)





This year is a mix bag.


1:40:15 for Bohermeen and 44 flat for Dunboyne 10k. No speed in legs for that race. Out with a rib injury for 5 weeks and back 1 week running.


Aim is to break 1:40 for Charleville. Will do mostly 5k work up till the end of June to get some speed back.



Last Week Running:


Monday 20th
10 x 1 min with 1 min recoveries.


Tuesday 21st
Easy Run 8.86k, Time 50:25, HR: 148


Thursday 23rd
Staff Relay 5K Time 21:50 HR 135


Friday 24th
Easy Run: 8.25k Time:46:45 HR 155


Sat 25th
Long Run: 16k Time: 1:26:46 HR 150
Comfortable run, felt easy and very controllable.


Mon 27th
Easy Run 8.25k, Time: 46:25 HR 156
Comfortable run, felt easy.

average_runner

Tuesday 28/5
Club Session 10 x 1 min, 1 min rec
Distance: 6.84k HR 133
Average pace for each interval was 3.27 min/km


Tough session on the grass, but a good speed workout. Legs needed this badly.

ReeReeG

Following with interest as I have the same (dream) goal for Tullamore HM, however beginning at a slower startpoint!
Are you going to follow any particular half plan?

average_runner

ReeReeG wrote: »

Following with interest as I have the same (dream) goal for Tullamore HM, however beginning at a slower startpoint!
Are you going to follow any particular half plan?

No particular half plan, just focusing on 5k speed till end of June and then start adding in kms/mile reps that I will do with the club, some 7 mile hm pace runs and a good few long runs over the 21k distance.


I went stale before the race last year so need to get the speed stuff in.

average_runner

Wed 29/5

Late Recovery run
Distance 9.25k Pace 5:31 Time 51:07. Hr 161

Recovery run, nice relax run, not sure why hr was high

average_runner

An eventful weekend, Daughter ended up in the Crumlin Hospital on Thursday night and all day Friday, all ok but weekend plans all changed.
Had a bout 1 hour sleep on Thursday night.



Thursday 30/5
Club Session 3 x 8 mins, 3 min rec
Distance: 9.14k


Rep 1 4:13 per k

Rep 2 4:09 per k
Rep 3 4:17 per k


Heat played a part in this session. But it was an improvement on 2 weeks ago and felt stronger.


Saturday 01/06 Long Run

Distance 16k Time : 1:25:54


Laps of the local park as didn't want to be too far from home in case they needed me.


Run felt comfortable considering I had gotten around 8 hours sleep over the 2 days.


Sunday 02/06 Recovery Run

Distance 10k Time : 57:51
The weekend caught up on me here, run felt comfortable but knew the body was tired and off. Again laps of the park. Rest day on Monday.

average_runner

Tuesday 4/6
8 x 400, 1 min Rec
Distance: 6.89k



Did this in St Stephens green, not ideal conditions or a place for a accurate time on reps with the tree cover.
Session was just average.
Reps were:
1) 96 secs
2) 96 secs
3) 94 secs
4) 98 secs
5) 97 secs
6) 98 secs
7) 96 secs
8) 98 secs

With the club on the track I would run these faster, last March was doing 5 x 1k's on the track in 3:46.

Just seems to be no speed in my legs.

average_runner

Wednesday 5/6
Recovery Run Distance: 9k Average Pace: 5:37 Time 50:35

Had to do this late last night as was busy with the little one swimming.
A nice easy run, legs felt good.

Murph_D

average_runner wrote: »

Tuesday 4/6
8 x 400, 1 min Rec
Distance: 6.89k



Did this in St Stephens green, not ideal conditions or a place for a accurate time on reps with the tree cover.
Session was just average.
Reps were:
1) 96 secs
2) 96 secs
3) 94 secs
4) 98 secs
5) 97 secs
6) 98 secs
7) 96 secs
8) 98 secs

With the club on the track I would run these faster, last March was doing 5 x 1k's on the track in 3:46.

Just seems to be no speed in my legs.

Wouldn’t be too hard on yourself. Those splits are perfectly good enough for a 1:40 HM goal. Speed isn’t your issue - it’s endurance. The 3x8m tempo went well enough too so it’s a good week.

average_runner

Murph_D wrote: »

Wouldn’t be too hard on yourself. Those splits are perfectly good enough for a 1:40 HM goal. Speed isn’t your issue - it’s endurance. The 3x8m tempo went well enough too so it’s a good week.

Yeah endurance is an issue but working on it. Planning to make the long run 25k in July and August and a 10 mile medium run to work. I am a bit miff at my endurance though as always do the long run and quality Tuesday and tempo on Thursday

average_runner

Thursday 6/7
4 Mile(6.4k) tempo faster than hm pace

Total Distance 11.50k Tempo 4:30 per k

Splits: 4:28, 4:24, 4:33, 4:29, 4:38, 4:27,4;21(last 400m)

Session on my own, went ok, 5th k struggled a bit but then picked up nicely for the last k.

Will plan another one next week and will go at 4:35 to see how it feels.

average_runner

Friday 7/6
Recovery Run
Distance: 8:25 Avg Pace 5:40 per k, Time: 46:48

A nice run around the canal and down by the Coombe. Nice way to spend lunch time.

Plan is for a 21k this weekend.

average_runner

Sat 8/6
Long Run
Distance: 18k Avg Pace 5:32 per k, Time: 1:39:41

Really struggled to get out of bed early for this. Body was tired, legs didn't want to do this.
Eventually got up but meant I was short on time so did 18k instead and a 4 hour walk around the zoo with the family, as you do after a long run !!

Run was ok, body was tired so kept it easy and never let it go faster than 5:30 per k. Last 2 k were tough but kept the pace and controlled. Tough week behind me and now we start a new week today.

Long run will be in Wexford at the weekend.

average_runner

Mon 10/6
6 x 800m with 2 min Rec
Total Distance 8.83k

Did this on the Trinity Grass track. Straight forward session but always tougher to do during lunchtime than the evening.
Reps were 3:15, 3:16, 3:17, 3:18, 3:18, 3:18

Easy day tomorrow

average_runner

11/6
Easy Run
Distance: 09.38
Time: 51:30
Average Pace 5:29 per K

Nice easy run. Good to get out around the canal at lunch time.

average_runner

Wednesday 12/6
Easy Run
Distance: 10.00k
Time: 54:30
Average Pace 5:27 per K
Distance for the June 108km

Pretty miserable out there for June. Did this around the local park.
Club tempo tomorrow

average_runner

Thurs 13/6
Club Tempo Session 20 mins out, 5 min rec, 20 mins back
Distance 12.3k

Did a 2.83k warm up, some drills and stretches and then the tempo.
Some of the lads went off hard but I held back looking for 4.35 per k average.
Splits were 4:28, 4:35, 4:32, 4:33, 4:35(.50 of a k), 5 min rec, 4:30, 4:29, 4:29, 4:30, 4:35(.50 of a k)
Total distance for tempo was 9k.
A good session, held it together, a bit faster than I wanted but enjoyed it.

.50 of a km cool down

average_runner

Sat 15/6
Long Run, Distance 17.42k Time 1:37:33
Pace 5:36 per k



Down in home in Wexford for this run, it didn't go well. Stomach didn't feel great and ended up walking the last hill home before running the last 2 k.

The highlight was the match, made up for the run!

average_runner

Mon 17/6
5 x 1k with 2:30 rec
Total distance 9.44k


First session in my new Reebok Floatride Run Fast.
Have to say they were great, nice cushion support in the heal of them but very light.

Did this session in my local park. Did a 2.3k warm up and then straight in to the reps.
Reps were 3:57, 3:57, 3:57, 3:56, 3:59, 3:56.

3:59 rep was because two dogs cut right across me and had to slow down.

1.29k cool down.

Overall a good session

Docklands 5k on Thursday, not near PB shape of 19:38, but if I go sub 21 i be happy.

ANXIOUS

Very consistent splits well done, are you working to a plan for the HM or just a structure you're comfortable with?

average_runner

Was very surprised how consistent they were.


I am not working to a plan but have a structure that I feel will work for me.


Some club sessions, some individual sessions etc, long tempos at hm pace.

average_runner

Tues 18/6
Recovery Run
Distance 8.50, Time 47:23, Pace 5:37 per

Nice lunch time recovery run, kept heart rate low. Lovely weather out there so enjoy it.

skyblue46

average_runner wrote: »

Mon 17/6
5 x 1k with 2:30 rec
Total distance 9.44k


First session in my new Reebok Floatride Run Fast.
Have to say they were great, nice cushion support in the heal of them but very light.

Did this session in my local park. Did a 2.3k warm up and then straight in to the reps.
Reps were 3:57, 3:57, 3:57, 3:56, 3:59, 3:56.

3:59 rep was because two dogs cut right across me and had to slow down.

1.29k cool down.

Overall a good session

Docklands 5k on Thursday, not near PB shape of 19:38, but if I go sub 21 i be happy.

I think those 1k splits would indicate going well under 21, probably sub 20 on a fast and flat course like that with lots of others to work off.

ANXIOUS

skyblue46 wrote: »

I think those 1k splits would indicate going well under 21, probably sub 20 on a fast and flat course like that with lots of others to work off.

I wouldn't necessarily agree, I'd be thinking more 345ish reps for sub 20. The rest period is 2 mins 30.

OOnegative

ANXIOUS wrote: »

I wouldn't necessarily agree, I'd be thinking more 345ish reps for sub 20. The rest period is 2 mins 30.

Your running 3.45 reps in training you should be running sub 19 or your running your reps at the wrong pace.

Murph_D

OOnegative wrote: »

Your running 3.45 reps in training you should be running sub 19 or your running your reps at the wrong pace.

Have to agree - 2:30 is a short recovery for 1k so these are 'intervals' rather than 'reps' (to use the Jack Daniels distinction) - should be doing at around 5k pace.

This could be at the heart of what you've already identified as a lack of endurance at MP. Many runners who struggle with marathon endurance are simply choosing inappropriate training paces (usually too fast rather than the other way around).

You're aware of the issue on previous HM and M attempts - what do you hope to do differently this time in terms of training quality?

average_runner

Murph_D wrote: »

Have to agree - 2:30 is a short recovery for 1k so these are 'intervals' rather than 'reps' (to use the Jack Daniels distinction) - should be doing at around 5k pace.

This could be at the heart of what you've already identified as a lack of endurance at MP. Many runners who struggle with marathon endurance are simply choosing inappropriate training paces (usually too fast rather than the other way around).

You're aware of the issue on previous HM and M attempts - what do you hope to do differently this time in terms of training quality?

Lots going on here.

I will talk about the intervals first. I did find the pace comfortable but hard effort but was also doing this on my own, so no one for me to work off.

For Docklands I think I will go at 4:10 pace, mainly because not race sharp so will play it as i go along.

My plan for HM. My mistake with Charleville was not enough 21k runs and maybe running the tempos too hard and just went flat a 3/4 weeks out as my Kilcock 10 mile shows.

For Bohermeen, the only thing I think i did wrong here was I kicked for home too early got isolated on the main road into a big head wind, missed sub 1:40 by 22 secs and no one to work with.

Plan this time will be similar to Bohermeen, but the club will be doing alot more 1 mile intervals etc as marathon training will be happening in the club, so I will jump into these sessions and the long runs will be a bit longer and more race pace at the end.

2016 and 2017 I had two strong years, 2018 and 2019 I haven't clicked, but I just need to relax and stop over thinking things.

While a marathon sounds great and I really thought hard about Dublin, I don't believe my heart is in to give it a shot. To be honest I am thinking more about going after my 5k and 10k times after Charleville.

Murph_D

Yep, fair enough and good luck with it. Just trying to give some feedback and start some discussion It doesn’t sound to me like you’re overthinking it. But I also think a runner of your background and experience should not be overchallenged by 1:40, or even 1:35. I’d recommend taking a look at Matt Fitzgerald’s 80/20 book for some useful (and convincing) info on effort and pace.

average_runner

Murph_D wrote: »

Yep, fair enough and good luck with it. Just trying to give some feedback and start some discussion It doesn’t sound to me like you’re overthinking it. But I also think a runner of your background and experience should not be overchallenged by 1:40, or even 1:35. I’d recommend taking a look at Matt Fitzgerald’s 80/20 book for some useful (and convincing) info on effort and pace.

Cheers. I read that book its very good. Programs are hard to follow I thought. Might fall back to Jack Daniels next year as not sure I be able to train with the club. Should probably use the JD for paces now even.

One thing against me for the longer races is I am 6ft and 13 stone. I just need to get into good shape and once I crack 1:40 I will go for 1:35.

Last week I bought "Run Faster from the 5k to Marathon: How be your own best coach by Matt Fitzgerald. Will read it on my hols.
Will read the 80/20 one again also.

Always happy to get feedback, a good way to improve.

Let's see how I do tonight and then people can suggest paces for me etc? Tonight will be a marker where I am at.

Murph_D

Indeed. Good luck tonight!

OOnegative

average_runner wrote: »

Let's see how I do tonight and then people can suggest paces for me etc? Tonight will be a marker where I am at.

If you’re looking to where you are currently, ditch the 4.10km target for later. Those 1km splits tell you that, go for it and ignore the watch.