Mission : Break 1:40 for HM

average_runner

Its awhile since I updated this log, just very busy but here we go:


Dublin 10 miler on Sat, not sure how this will go, sometimes doubting my training but when I look at it, the tempo's were controlled and never in trouble and the 10k race was controlled enough also. No idea on target even, will just run and enjoy


22/08 Easy Run, 10k, 54:05, Pace 5:24
Didnt run on Wednesday as stomach was still poor. This was a test run and went well. Ran out towards Sandymount and up the parkway beside the light house etc.



20/08 Club Session Distance 7.47k Pace 5:33
Had stomach cramps all day so doing session was risky but I went for it. Did a 2k warm and some drills.
Session was 8 x 800 with 90 sec rec, strength building session.
Reps were 3:15, 3:18, 3:18, 3:20, 3:20, 3:24 (6 Reps) Aim was to keep them close to 1k speed.
Stomach got very sore on the 6th rep and I had to call a day


19/08 Easy Run, 10k Time 54:02, Pace 5:24
Local park for this. Felt tired from the start. Probably a result of the weekend lack of quality sleep


17/08, Distance 21k Time 1:57:29, Pace 5:36
Back down in Wicklow in the caravan with the family. Run was done on the N11 but it was very windy. Struggled a bit as I don't rest well in the caravan. But session completed.


16/08 Distance 10.32k, Time 54:12, Pace 5:13
Failed to get out for a few days as wife was away and work just wasn't playing ball. Did this run down towards Sandymount and found a new route beside the park there.

13/08 Distance 8.81k, Time 49:33, Avg Pace 5:37
Lunch time run, not exciting about this but back down in the IFSC.

12/8 Distance 12k Tempo @ hm pace

Was a bit worried doing this after a long run the day before but life got in the way so had to be done. Decided to do it in my local park so the laps would be consistent in the elements etc. Did 2k warm up.
Started the 10k tempo @hm and found it pretty good. Averge pace was 4:40, overall time 46:37so a bit faster but comfortable and strong

average_runner

26/08 10k
Easy 10k, pace 5;16, time 52:45


24/08 Dublin 10 miler

Not going to go into all the lap paces, instead just a quick summary. First 5k went exactly to plan, felt strong and good. Average pace was 4:31 ish. 6th k is up the big hill and pace was good for that and 7k was grand. Once we got by the zoo the wheels came off quicker than the wheels on the Irish rugby team. I went from feeling great to absolute terrible. 8K i struggled but 9k i stopped for a minute. I was ready to DNF, actually I had at that stage and given up on Charleville. One of the club members went by and when they were a good bit ahead I started to run for some reason but relaxed more and changed my focus on catching them. 10k wasn't much better but after that it was grand. I started to get more speed in my legs and slowly catching up on my club member!! Got to the Glen and I found the hill grand and with 200m caught up with the club member and we sprinted out the last 200, but came in at the same time. Total time 78:23, actual running time 77:23.

So what do i take from this? Well alot blew up around the same mark, I don't blame the heat but more so I hit the hills too hard as the second half of the race is fast. As for Charleville, I will still do it, will i hit the target we see.

If i was to run this race again, would tackle it very differently.

average_runner

2/9 Steady 10k, Time 52:50, Pace 5:17
Steady 10k run out to Sandymount from the IFSC. Rained on the way back but a good run.
Plan is 3 x 2 mile, 10 sec under HM pace, 800m rec.

31/08 Hilly LSR, Distance 21k, Time 1:57:10 Pace 5:35

Was down home in Wexford for this, so wanted to get out early on Sat and finish this on a long hill. Run went well until I got into the last 6k.
The last 6k was exposed to the wind and the 4k of hill. It was tough but good and got through it. Last 21k before Charleville.


29/08 Club Progressive Tempo, Time 53:44, Distance 10.5k

Club session, 5 min @hm pace, 5 min @10k pace, 5 min @ 5k pace, 5 min jog and repeat.
Did this in the park so times can be off a bit due to running in grass in some parts or exposed to the wind.
Enjoyed the session except for the last 5min @5k pace as it ended up into the wind up the hill for most of it!!!



27/08 5 x 1 miles (10 sec under half pace) Total time 76 mins, Distance 13.23k

Planned pace was 4:34 as Hanson book said 10 secs below HM pace. Didn't want to do 6 x 1 as only did the 10 miler race on Sat.

Mile 1: 7:08 (km pace 4:26) : too fast and then found the 800m recovery too long.
Mile 2: 7:19 (km pace 4:33): Pretty much ideal, 600m recovery
Mile 3: 7:16 (km pace 4:31): Pretty much ideal, 600m recovery
Mile 4: 7:15 (km pace 4:30): Pretty much ideal, 600m recovery
Mile 5: 7:121 (km pace 4:34): Pretty much ideal, 600m recovery

average_runner

3/09 Hasons 3 x 2 miles, 800m recovery, Total Distance 13.54k

Did a 2k warm up before getting into this. The first 2 mile rep was good until the footpath got blocked off.

Reps were as follows

1) 14:35 Avg pace 4:32
2) 14:33 Avg Pace 4:31
3) 14:39 Avg Pace 4:33

So kept them 10 secs faster than Hm pace. The last one was up and down rolling hills.

average_runner

5/09 12 Tempo @hm pace, Time 56:27, Pace 4:42

Didnt start this session till about 830 last night as had to bring the kids to karate. First time running in the dark in awhile.
Did 1.5k warm up.
Plan was to run 12k @hm pace. Session went well and on the last k i just kicked for home to get a 4:24 for last k. Felt strong and relaxed.
This was the last hard session before Charleville, so easy runs from now till then.


4/09 Recovery Run 8k, Time 44:05, pace 5:31
Easy recovery run from the IFSC towards Sandymount. Nice run, always great to see other runners out also

average_runner

12/09 8k Easy Time 43:12 Pace 5:24
Easy run in the local park and 5 stride outs, last run before the half

10/9 4 x 400

4 x 400 all around 1:33. Just a small speed session. 2k warm up and 2k warm down

9/9 Steady 10k, Pace 5:17, Time 52:50
10k run at lunch time. Failed to get out at the weekend due to busy schedule.

All roads now lead to Cork. Not sure how it will go. Didn't enjoy the running as much as last winter. Plan is to be stubborn this time and stick with the pacers and no hero stuff or solo soldier stuff!!!

ariana`

Good luck with the half, hope you get your goal.

ReeReeG

Best of luck on Sunday!

skyblue46

All the best in the half. Hopefully it will be time for a new log title!

Laineyfrecks

Best of luck Sunday

Singer

sub-1:40 or bust! Hope you have a great race.

Murph_D

The Charleville pacers can be a little over enthusiastic so keep an eye on your watch, especially in the opening kms, the first of which is very fast (as you know already). Good luck!

average_runner

15/09 Race Charleville 13.1 miles

Short Summary: Busted

Long Story:
1 st 5K: Pacers went off fast but I was ready for this, thanks Murph_D. I just took my time and slowly caught up and they slowed down also.
First 5k felt good, 23:37 on target.

2nd 5k: Around the 7k mark the pacers pushed the pace on, we all noticed but a few of us decided not to go with it, kinda knew their game.
Sadly around 9k i was working too hard to my liking, pacers in my few but I wasn't happy. 5k : 23:47

3rd & 4th 5k: Car crash, wheels in the ditch, right foot picked up a bad blister, what could go wrong was going wrong. Walking and running strategy now and I knew I was going to jump into the car 500m from the finish. Saw an ambulance fly by us, could be worst.

Last K: With 500m to go i just turned into the car park where my car was. I had enough, I know it was bad form, but I didn't want to be near people. Just wanted to get out of there and go home. time would of been 1:49:00 - 1:50:59

Overall devasted by the race, such a long drive down that morning and then back up. 5 hrs in total.
Where did it go wrong, no idea, body just stopped or mentally gave up. Training went well, hit the race pace easily and I know I could turn 16k out at race pace no problem on this Thursday if I wanted. Not blaming the heat as it never entered my head during it.

No more half marathons for awhile now, year or more. Might focus back on 5k or 10k, see how it goes.

Kellygirl

Sorry to hear you had such a rough day. If it’s any consolation at all, you are far from being alone. Humidity was 93% according to my app and while that may be slightly off it was extremely high and humidity really does seem to affect people’s performance.

When I finished the girl in front of me collapsed and there were a few people being treated my medics I would presume for over heating / dehydration. I think a lot of people under estimated how humid / hot it was.

Put it behind you as soon as can and the training is banked. Nobody can take that away from you.

By the way, the only reason I didn’t do the same as you and run into the car park was I’d given my phone to a friend who was waiting at the finish line and left my bag in bag drop ... but I did think about it!

Kellygirl

Also this is a post my coach did on humidity and she directed me to it yesterday after speaking about my dismal performance. Hope it helps. https://www.instagram.com/p/BnRPanGBpsq/?igshid=1v9r3rfe01orj

Swashbuckler

average_runner wrote:

Checked their website and your right. Sent them an email. I am sure it be all ok. Don't think i care too much at this stage which is odd

average_runner wrote:

Where did it go wrong, no idea, body just stopped or mentally gave up.

Hope you don't take this the wrong way but I recall you posting this in the race thread. It doesn't sound like your head was really there to begin with? Anything obvious youre possibly ignoring here?

That being said I didn't see many people happy with their Charleville experience this year with the heat and humidity.

average_runner

Swashbuckler wrote: »

Hope you don't take this the wrong way but I recall you posting this in the race thread. It doesn't sound like your head was really there to begin with? Anything obvious youre possibly ignoring here?

That being said I didn't see many people happy with their Charleville experience this year with the heat and humidity.

I was in the game when I got there. Usually a few days out before a race I lose a bit of interest but once I am there I am tune in.

Murph_D

average_runner wrote: »

I was in the game when I got there. Usually a few days out before a race I lose a bit of interest but once I am there I am tune in.

Have you DNF’d before? It’s not a habit I’d be anxious to get into. Tough day, no doubt about it.

average_runner

Murph_D wrote: »

Have you DNF’d before? It’s not a habit I’d be anxious to get into. Tough day, no doubt about it.

Only once during the Dublin marathon years ago. Alot going on outside the running back then so was a bit different.

This time i was more grumpty than anything else and when like that you might as well be talking to a wall:D

Have a new plan for where I want to go from now till next summer:D

average_runner

So after the half marathon collapse, i took a few days off and thought about my next steps.

The plan for the next 6-9 months is to focus on 5k - 10k, mixing up Jack Daniel sessions with club sessions also, depending on committments.
5k and 10k times haven't been great over the last 2 years so like to get close to sub 20 again and under 42:30 for 10k.

25/09[ Easy Run Time 8.82k, Time 49:18, Pace 5:35
Easy run in the local park and some strides in the middle of it.


23/09 Jack Daniels 2 sets of (8 x 200/200 rec) 800m between sets

2k warm before this session, Reps were 47, 51, 44, 45, 44, 45, 47, 43, 45, 44, 46, 46, 43, 46, 46, 43
2k warm down

Good session and something different was nice.

22/9 Easy Run 8.5k, Time 46:14, Pace 5:28
Easy run in the local park and some strides.


20/9 Easy Run 10k, PAce 5:43, Time 57:57
Easy 10k with some strides thrown in also.

average_runner

A quick update.

7/10 15k Time 1:21:13, Avg Pace 5:25
Long run in Lucan as won't get out this weekend. Good run until it lashed rain.
Club session tomorrow.


5/10 16k Time 1:27:13, Avg Pace 5:27
Early run in Lucan, good few hills in this run. Felt good.

4/10 Recovery Run 8k Time 44:29
Easy lunch time recovery run. Kept this very easy.

3/10 JD Session 3 x 1 mile, 4 x 200m
Back in ringsend park for this, very windy so hard to be consistent.
Mile reps were 7:05, 7:01, 7:08
200 reps were 45, 47, 47, 45

1/10 Club session 6 x 3min, 2 min recovery

Club session on the track. Good session.
Reps avg pace were: 3:51, 3:53, 3:53, 3:55, 3:48, 3:52

30/09, Threadmill, 10k, Time 52:32

A wet day, so went to the local flyfit gym. Nothing exciting on the threadmill to report


16k , Time 1:28:15, Pace 5:31
Early morning run down home. Plenty of hills but a nice run except for listening to the Ireland match


26/9 JD Session 2 x 1 mile, 2 x (4 x 200m)

Lunch time run in Ringsend. 2k warm up.
200's were 45, 46, 49, 45
Mile Reps were 7:01, 7:03
200's were 44, 46, 48, 48,

2k cool down

average_runner

Really struggling to keep this log up to date but I am training away. Below is a summary of my runs:

8/10 Club session 6 x 3 min, 2 min rec. Good tough session, enjoying training on the track
9/10 Recovery run to Ringsend
10/10 Easy 10k at lunch time
11/10 Jack Daniels session, 4 x 200m, 4x 400m, 4 x200m. A good session and tough conditions in Ringsend Park.
14/10 Aerobic 10k at lunch time to Sandymount, 52:52 time
15/10 5k time trial on the track. First 3k went well, average pace 4:07, 4th k and 5th k wheels came off, 4:12 and 4:16. Finished in 21:08. So that's my starting point.
16/10 Recovery run to Ringsend
17/10 2 sets of (4x400m) 1k jog between sets. A good session in Ringsend park, legs seem to have more of a spring in them since the time trial
19/10 10 mile in Wexford. Nice run on the hills in 1:26:35.
21/10 Aerobic 10k at lunch time. Time 51:17

Saturday will do a local park run.

Best of luck all in the Dublin Marathon on Sunday.

average_runner

Quick Summary Update

26/10 Griffeen Park Run Time 21:27
First time running the new course and Griffeen is usually 30 secs or more slower 5k course.
First k was 4:08, next two were slow, 4:16, 4:20, the bridge turn is here, so you do lose a few seconds here but also I lost focus.
Next 2k i focused on catching up on people, 4:14 for the 4th k and 4:10 for the last up the hill. To be honest felt strong throughout just lack the speed.

27/10 10k in Wicklow on the N11, Time was 52:34, pace 5:15. Decided not to do 16k, as did the parkrun the day before.

29/10 4 x 1200's with 3 mins recovery in ringsend park. Reps were 4:07, 5:01, 5:03, 4:59

31/10 4 x 1 mile with 1 min recoveryon the sea front to Sandymount. Reps were 7 min, 7:06, 7:04, 7:02

01/11 Recovery Run, 6k Time 34:14, Pace 5:42

02/11 10 mile run at home, Time 1:26:51, pace 5:26

04/11 Raining outside so 10k on threadmill in the gym, time 52:27, Pace 5:15

5/11 Club session 5 x 4 min, 2:30 rec. Kept the first 4 at 5k pace and let loose on the last, Reps pace were 4:03, 4:04, 4:06, 4:04, 3:39

6/11 Lunch time recovery run towards Sandymount 8k, time 44:48, Pace 5:36

7/11 Raining at lunch time, so did the threadmill again, 1k warm up, 6k @ 4:30 pace and 1k warm down @5:40 pace

average_runner

Summary Update

9/11 10 Miles down home in Wexford, a good hilly route, time 1:27:34, Pace 5:28
11/11 5 x 1k with 400m rec.
Did this on Monday as plan was to run in the dark the Wednesday. Very windy out so splits all over the place, 4:10, 4:13, 4:16, 4:13, 4:17
12/11 Easy run, 9k Time 50:04, Pace 5:34
13/11 Didnt run the "Run in the Dark", Weather was brutal and glad I missed it after the reports
14/11 10k run with 6k @tempo. Splits for 6k were 4:28, 4:25, 4:25, 4:23, 4:31, 4:26. A good tempo run, felt strong throughout.

Picked up a cold on Friday so no running till Wednesday. Will also give Jingle Bells a miss this year as alot going on.