24hrs

Ed......

I'm planning a 24hr race early next year and have decided to document my progress here.

why a log?

Well I run alone and don't socialise with any runners so I suppose its a way for me to connect.

why now?

I've used social media before to log and found it useful in the short term.
My pb is 222km but I believe I can do a whole lot better. I've plateaued over the last 2 years and finally come to realise that I never really sacrificed for my running.
Apart form the time I spend doing it I never really gave up much else. So my focus now is to continue with my training with more focus on my diet , alcohol intake and sleep.

I possible should add some strength and conditioning and cross training as I've seen others take this approach but I'll leave that for now.

my training was more high mileage low quality until late last year when my approach changed to something more similar to marathon training. lots of quality with weekly 18-23 mile long runs that also had loads of quality.
I'll be continuing this approach and hopefully reach a point where I can increase those long runs while maintaining the quality. Jump in with any criticism or encouragement.

Training has been a little hit and miss over the last few weeks but I'm feeling in much better shape now and ready to get stuck in again.
Continuity is the goal.

MON
8 mile easy @ 7:24

TUE
8 mile easy @7:20

WED
8 mile steady @6:50

THURS
8 mile easy @7:32

FRI
4 mile easy @7:44
was very tired and cut this run short, could hardly lift the legs.

SAT
12 mile total @7:19
6 mile v.easy
6 mile progression

OOnegative

Mmmmm...... remember a runner of similar disposition distance wise hanging around here previously!! Welcome back & best of luck with the target.

Ed......

Sunday
10 miles easy @7:19
900ft elev.

So that completes my first proper week back training after some ups and downs. Very happy with all the runs. Easy pace is fairly spot on and feels very comfortable, steady pace felt good and the mini long run was fairly handy.

next weeks aim is 7 runs 1 with strides, 1 short session and 1 long run session around 65miles total.
no alcohol this week which I felt was the main contributer to a successful week so ill aim to keep that going.
current weight is 12st. l'll be aiming for around 10lbs weight loss between now and race day. So aim to lose 1 or 2 lb this coming week and try and get more sleep.

Murph_D

Welcome back Ed - will be interesting to see if you can break through the 222 barrier!

Ed......

Mon
8 mile @7:23

straight from work on this one. Out the Buncrana park run route, passed neds point and 2 miles on stragill beach before turning back. fairly wet and windy but great scenery. legs good.

Tue
8.26 mile @8:03

Dropped my son to Hockey training and did loops of the racecourse(just the name given to a loop in Raphoe and not an actual racecourse),
Its a 1.2 mile loop 2/3 on path with about 70ft. elev. I do most of my training here.
Was cruising along at about 7:10 pace for the first five miles when I met a local runner and slowed right down for the last three miles. Was glad of the very rare company.

Wed
Total 9.15 mile @6:50

2 mile @7:14
1 mile @6:44
3 mins.jog @8:00

12x1min. w/1min. steady total 24min.
5:44/7:04
6:01/6:53
5:57/6:51
6:00/6:47
6:13/6:59
5:58/6:58
5:58/6:37
5:58/6:48
6:02/7:08
6:15/6:39
6:06/6:38
5:28/6:43

2mile @7:02

Fairly windy here in Donegal today but stayed dry for this. Changed direction regularly, so not to gain to much advantage from the wind.
Felt comfortable and in control throughout .The plan was 6:20s for the quicker reps. but was running a bit more by feel and perceived effort.

Ed......

Thurs

8 mile @7:10

Dropped my daughter out to Gaelic training. There's a 2.2 mile loop there through a bit of forest, farm land back on to the main road and back to the pitch again, around 100ft elevation on each loop and a very quiet road.
I'd a bit of a knee niggle from retrieving a soccer ball up and down a steep slope the night before.Felt ok during the run but was at me again after.

Fri

8 mile @8:03

knee was still niggling at me a bit so decided to take today very easy. Did one long loop around Raphoe town. Fairly undulating and very windy out there but stayed dry and the knee felt fine. Will take tomorrow very handy again before the long run on Sunday. Nothing too long but a little bit pacey.

Ed......

Sat
8 mile @7:18

1.2 mile loops around the racecourse. I had intended to take it very easy but the knee felt fine and the pace came naturally so just went with it.

Sun
14 mile @6:52

The plan was 2 mile easy, 10 mile @7:00 pace,2 mile easy but I fell into a quicker pace from the start and just carried on.

2 mile @7:07

10 mile @6:42

2 mile @7:17

This felt fairly comfortable throughout but think it best to try stick closer to the prescribed paces for now.

Total of 63 miles for the week as planned.
Lost 3 lb this week without being to strict with the diet, current weight 11st.11lb.
Two weeks now without any alcohol and getting much more sleep than previously so all going to plan so far.

Ed......

Mon
8 mile @7:32
Nice easy run around the racecourse in Raphoe. Trying to take things a bit easier on these runs.

Tue
8 miles @7:20
420ft

The plan was to go running at 6:30 while my son was hockey training but he bailed as it was wet and windy. Headed straight after dinner, on a full stomach instead, not a great idea.

Wore a light waterproof jacket and sweated buckets.


Wednesday

Plan called for 7x3min w/75 sec. Jog rec.

2 mile w/u @7:17

Was aiming for 6:20s for the reps but ran them a little too quick.
The session felt comfortably hard throughout. Pushed the last one up an incline into the wind. Was really feeling the burn at that stage.

Rep's
6:16
6:04
6:00
6:01
5:56
6:04
5:58

The recoveries at easy pace.

2 mile c/d @7:05

Ed......

Thurs
9 miles @7:26

Bit of a stressful day today. NCT straight after work which failed after Alot of money spent on it then rushing to take my kid to scouts and collect the other from gaelic. More organising to do as there away to Aran mor camping for the weekend.
Waited for my wife to finish her shift before getting out for a very late run.

I don't plan on this log being a personal diary whatsoever but
from a running point of view it became clear to me during the run that it was a very successful day.

My biggest crutch in achieving my goals are mental, especially during my races, so today I felt tested and passed.

Singer

Ed...... wrote: »

I don't plan on this log being a personal diary whatsoever but
from a running point of view it became clear to me during the run that it was a very successful day.

My biggest crutch in achieving my goals are mental, especially during my races, so today I felt tested and passed.

I think for non-fulltime athletes (everybody here as far as I know ), running is heavily influenced by other life stuff going on, so an accurate and useful training log of why things are going well or not going well is going to have plenty of non-running content (i.e. kids are sick, work is particularly stressful, etc.). One of the big benefits of the log is being able to look back and see why your running was the way it was.

Ed......

Fri
8 mile @7:13

Would have taken this a bit easier but need to get back as myself and my wife were heading out for dinner. A rare night as the kids were away and neither of us were working. Would usually have a few pints and a bottle of wine but stuck to the Ribena.

Sat
Total 17.77 mile @6:48, 900ft. elev.

2.4 mile @7:21 ( was supposed to be 2 mile but hit run instead workout and started again)

2x1 mile off 3 min., aim was 6:35s
6:26/6:27

8 mile alternating 6:40/7:00
avg. pace 6:42

2x1 mile off 3min. aim was 6:35s
6:21/6:22

2 mile @ 7:03

Did loops of the racecourse for this. Very happy with how it went but not too surprised as I'd prepped well during the week for it . Starting to feel I'm getting back in shape again. lack of alcohol and the fact I've probably lost half a stone in the last 2 weeks playing a major part.

Don't take anything on my runs but theres a local well in the town I sometimes use when its very warm. Was fairly warm out there today but didn't need it.
Had a fresh smoothie with raspberrys, oats, banana, honey greek yougert ice and milk after. Went down a treat.

Ed......

Sun
8.6 mile @7:44

A local guy contacted me during the week about running a 24hr next year. I suggested we go for a run and have a chat about it. Ended up a group of us headed out. These guys run Sunday morning from the town, so might try and join them when I can. Meant the pace was nice and handy and the miles flew by.

Total of 68 miles for the week, very happy with how it all went.
No alcohol again and although I didn't manage to loose any weight I kept a very good diet. Got plenty of sleep also, so things going as planned at the moment.

Ed......

Mon
8 mile @7:26
Racecourse loop 1.2 mile
Had played a friendly soccer match the night before this run and the quads felt like they had raced very hard.
Should have foam rolled but had lent the roller to my nephew.

Tue
8 mile @7:29
Racecourse loop
Quads still pretty heavy and no roller again.

Wed
10 mile @6:58
The plan was a progression run 7:30-6:30
Kept this within the limits as the long run is on Friday and was advised not to overcook things. Quads needed to warm into it but were ok as the session progressed. Hit mile 9 @6:29 and eased back to 6:45 on the last mile.

Ed......

Thurs
9 mile @7:55
One long loop around Raphoe, a fairly undulating 650ft. It was fairly warm and I felt pretty tired doing it.

Fri
20 mile @ 7:01

1 mile w/u

18 mile alternating 7:30/6:40/7:30/6:40etc.

1 mile c/d

Was in Letterkenny for this as I had to the leave the car at the mountain top garage. 1st 2 mile were at an extreme downhill then I settled into 2.2mile loops of Letterkenny, all flat.

The run went very well although after being so tired the day before I wasn't sure it would.
My left hamstring and right quad were niggling at me a bit but they held up fine on the faster paces. I'm still putting it down to the soccer match I played but will do some remedial work on those areas over the next few days.

Didn't want to put unnecessary pressure on the legs so finished the run half way up the hill to the garage and walked an extra mile to the garage with the added benefit of recovery for the legs also.

Ed......

Sat
8 mile @7:34

loops of the racecourse, 1st mile was about 8min and the legs felt a little heavy after the previous days run but with all good recovery runs I started to feel better and better after each mile and finished feeling revived.

Sun
8 mile @7:24

More 1.2 mile loops of the racecourse. Id some niggles in a hamstring and quad on the long run on Friday, by today the legs felt 100% and the miles flew by. I'd planned some foam rolling and a bit of stretching over a few days but never got around to it and the legs righted themselves anyway.

72 miles for the week as planned.
4 weeks off alcohol now, box ticked so ill stop logging about it unless it affects training in the future.
lost 3lbs this week current weight 11st. 8lbs
A little tired at different stages during the week so ill be trying to get more sleep.
Id consider my diet pretty good but I'll tweek it a little and add in more nutrient rich foods to combat any tiredness/fatigue.

Ed......

Mon
8 miles @7:12

Tue
8 miles @7:07

Had 2 easy runs on sat/sun so the legs felt really fresh for these runs and the miles whizzed along. Both on the racecourse.

Wed
The planned session had to be abandoned as family stuff took over.

Thurs
11.22 miles @6:40

Although Id decided to just follow the plan and forget about last nights session it was eating away at me most of the day. After the first two miles tonight I ditched the easy run. I was fairly motoring and felt very rested so went ahead with the session. It still wasn't to be straight forward though. I had to split it between gaelic training in Convoy then drive to Raphoe town for soccer training to finish the easy miles.

1.75 mile w/u

3x2 mile off 5mins

6:15/6:13
6:07/6:14
6:09/6:10

Collected the girls from Gaelic and drove to Raphoe. Dropped them at soccer and...

2.4 mile c/d

Felt great during this and the legs never felt under much pressure throughout, breathing was also fairly relaxed.

Ed......

Fri
8 mile @7:13

Sat
9 mile @7:40

Two easy runs around the race course. Was a little tired on Saturdays due to a lot of running around before slotting it in.

Sun
21 mile @6:46

Had to drop my son to a bus in Raphoe heading for a hockey match first.
Needed to fit in the warm up there.

4 mile warm up on the racecourse, Raphoe.

Back to the house, collected my daughter and drove 10 min. to killygordon crossroads for soccer training.
Did out and back 1.1 mile laps passing the pitch each time, meant I was able to complete the run there before training ended.

4,3,2,1 off 1 mile.

6:22,6:23,6:19,6:25

6:18,6:20,6:29

6:29,6:24

6:22

4 mile cool down, which I thought Id have to do back in Raphoe but soccer training was going on a bit longer and fitted it in there.

Felt pretty good throughout this, some fatigue was setting in during the last couple of sets.

Total of 65 miles for the week, missed one easy run.
lost another 3lbs this week weight now 11st.5lbs.
Diets good, still some improvements to be made but the energy levels are high.
Plenty of sleep also.

Ed......

Mon
8 miles @7:20

around the racecourse in lashing rain, first mile legs felt a bit heavy after the long run day before but felt better and better after each mile.

Tue
10 mile @7:07 incl.6x15 sec. strides

dropped my son to hockey and did loops of the racecourse, legs felt great, saw some 4:40 paces for the strides, happy with that.

Wed
18 mile @ 7:00

Progression run increasing by 10 seconds every 3 mile. 7:40-6:40
Around 900ft. around the racecourse, felt fairly handy. Need to get the long run done early this week as i'm away for the rest of the week.

Ed......

Thurs
After a long days travel skipped this run

Fri
8 miles @7:40 or so
was about 28 degrees in majorca but the humidity was low so felt comfortable

Sat
9 miles @8:30
Headed out early to avoid the heat but suffered with stomache cramps and struggled to finish the prescribed miles

Sun
7.5 miles @7:15
Was out again during midday. Supposed to be a session but I felt a bit guilty running on holidays so just did a short run.

Mon
skipped run for family stuff

Tue
10 miles early @7:10 incl.6x15 sec.strides
Did laps of the beaches and coves. Lots of runners out, terrain was very flat and the miles flew by.

martyboy48

Good to stumble across this log...... Keep it up

Ed......

Wed
9.2 mile @7:07

Just back from the airport to bring my daughter to scouts so this run fitted in nicely. Felt fresh despite all the travelling.

Thurs
9 mile @6:44 pace

A progression run from 7:00 down to 6:30. Around Convoy as my daughter did Gaelic training. Legs felt good.

Fri
8 mile @7:16

Back to convoy for my sons Gaelic training.

Sat
11.4 mile @6:52

2w/u @7:26

7x 4min @6:40, 3min @7:00

6:26,6:59
6:33,6:45
6:36,6:47
6:33,6:59
6:26,6:59
6:28,6:46
6:31,6:47

2c/d @6:57

Sun
16.5 mile @6:46

2w/u @7:19

5x 2 mile @6:40, 800mt. @7:15

6:30,7:04
6:31,7:02
6:30,7:01
6:26,6:56
6:29,7:19

2c/d @7:04

Did this in Killygordon as my daughter was soccer training. out and back passed the pitch around 2.2 mile loops. couple of small hills. Felt very controlled throughout.

64 miles for the week with 1 missed run of 8 miles.
weight is 11st.10lbs, gained 5lbs on holidays but straight back into my regular diet so nothing to worry me.
Need to get a bit more sleep but other than that no complaints.
Mentally and physically in a good place.

Ed......

Mon
8 miles @7:25

kids had nothing on this evening so I got out straight after work for loops of the racecourse. There at an age now I can leave them in the house on their own and I'm never far away if they need me.

Tue
10 miles @7:05 incld. 6x15sec. strides

Dropped my son to Hockey training and did loops of the racecourse. Don't normally have to do 10 miles on a Tuesday so probably ran this a bit faster than I should have to fit it in. Not a big deal this time but will have to do a bit of juggling if and when the miles start increasing. Early morning runs maybe(shudder shudder).

Wed
9 miles @7:19

loops of the racecourse. Thought this was going to have to be done late after my wife came home from work as was struggling to fit it in. Took a half day from work instead and ran it in the sunshine before collecting the kids from school.

Thurs
19 miles @6:47

Day off today so got this done after the school run, great running weather, loops of the racecourse.

3 mile w/u

2x6 mile w/1 mile easy

6:30 6:27 6:33
6:32 6:26 6:27

7:20

6:28 6:32 6:30
6:26 6:33 6:12

3 mile c/d

I was supposed to do the 6 mile sections at 6:40 but I just sort of slipped into 6:30s and just kept at it. Not to say they felt easy or comfortable but once I saw the first few I was keen to maintain the average.

Ed......

Fri
8 mile @7:30 incl. 6x15sec strides
usual run around the racecourse, legs felt a little heavy from previous days run.

Sat
9 mile @7:40
Took this nice and easy. Had a pain in my foot and lower back most of the week, wasn't easing much. I'm putting it down to needing new runners. Current ones would have over a 1000's miles. Should arrive early next week and hopefully have me in good shape again.

Sun
14.8 miles @7:00

2mile w/u

2x8 min.@6:50 off 1min.

3x6 min.@6:40 off 2min.

4x5min. @6:30 off 3min.

2mile c/d

Needed to warm into the session but got better as it went on. Foot felt 100% but my back was nagging me a bit.


77.9 miles for the week. Surprised at that, thought it was less.
weight 11st. 7 lbs, 3lbs off this week. I was eating all the right stuff but a bit of the wrong stuff too so happy with that. Started adding flax to my porridge, more spinach during the week, handful of walnuts each day and introduced lambs liver to the menu at work(so I'd have it available regulary) quite popular. So basically bumping the protein ,Iron and nutrients to an already well balanced diet, although I could do with a bit more oily fish.
Sleep is good but a little broken at times this week waking up thinking about work stuff.
Still alcohol free.

Ed......

So basically last week was up in the air in terms of plans. I was using my entry into Dublin as a means of motivating myself after the national 24 in june. Although I was planning on racing Dublin the training still had an element of 24hr focus. I don't handle a long taper very well either so the build up week to Dublin was still high and pacey.

Anyway when I say up in the air, I was put on call to guide Sinead Kane at the worlds in France if she was successful in her legal case against the IAU. Although Sinead had run the qualifying standard for the Irish team the IAU believed she was at an advantage against the other competitors because of her guide and was not allowing her compete.
Wednesday evening I got conformation she'd won her legal battle and we were off to France the next morning with team Ireland.

Im not big on details but the whole trip was a fantastic expierence and I was thoroughly welcomed into team Ireland along the other guide. Sineads inclusion in the team didn't need to be justified but it was great to see her contribution towards their 10th placed finish and sinead being the 3rd scorer on the womens team.

I probably covered around 100km over the weekend but cant be sure as I wasn't recording on my watch just using it for time of day. I found the guiding handy enough and used the weekend to practice some different nutrition.
The only ailment I suffered was some tight calves from having to adjust my cadence to flow with sinead.

Back to business now though.

Mon 28th
Travel and family stuff

Tue
7 mile @7:21

legs in great shape, new runners and ready to really focus now on the 24hr stuff.

Ed......

Wed
9 mile @7:34
Joined up with 3 seperate runners for this by chance. The first looking for advice on Last One Standing castleward. The second keen to hear all about the worlds and the third looking for advice on his first 24hr. Think I started an epidemic in Raphoe.

Thurs
10 mile @7:15
loops of the racecourse. Got a stitch half way through.Took a few miles to shake it but good training to get out the other side of it.

Fri
9 miles @7:17 incl.6x15 sec.strides
Usual route, legs felt strong during the strides.

Sat
11 miles @6:56

2 mile w/u

3x2 mile off 3min

6:34/6:39
6:30/6:34
6:14/6:15

2 mile c/d

Legs feeling back to normal after last weekends running. Should be able to continue were I left off 2 weeks ago.
Lost another couple of lbs, now 11st 4lb. Diet is excellent nutrition wise but dont want to lose too much more weight so will have to increase portions or add in some more snacks throughout the day. Ive been getting good sleep but the last 2 weeks have left me pretty tired between work and travel and possible a certain amount of anxiety and stress due to the guiding. Right now im in the best shape I can be as I begin the next block of training. Ill probably be entering my goal race in the next week and will update those details and my goals for it.

Ed......

Sun
16 miles @8:04

Absolutely exhausted during this. By the end of the run i'd convinced myself I was suffering over training syndrome. Very bad acid reflux also which made it all the more uncomfortable. Something I'd suffered from before to the point I went to the doctor to get some tablets for it.

Mon
9 miles @7:45

Was still tired but could feel some improvement on this run. Acid reflux was still a problem, even worse than the day before.

Tue
7 miles @9:44

The local guy doing Last One Standing in Feb wanted to hook up for a run and a chat. hes just back from Dublin mara and getting back into things. Knew the pace would be slow but like to give help when asked. dropped my son to hockey and met him there for loops of the race course. My own plan was 10 w/strides but i'd conceded to make it up during the week. legs fine and no acid reflux.

Wed
16 miles @7:01

incld. 7x (4min @6:30, 3min. @7:10)

4 mile w/u @7:24 (added 1 to make up for yesterday)

6:20/7:02
6:22/7:00
6:20/7:04
6:18/6:57
6:14/7:03
6:14/7:17
6:17/7:08

4mile c/d @7:23 (added 1 to make up for yesterday)

Took today off work. Working alot lately and needed the rest. Felt thoroughly back to normal on this run. Acid reflux was just lingering there but didnt cause any discomfort.

Ed......

Thurs
10 miles @7:19

Legs felt good after session day before. Was fairly nippy out there but after 2 miles realised it was still shorts and tshirt weather for now and stripped off. Handy thing about the mile loop I do you can dump stuff if needed.

Fri
9 miles @7:59

Indigestion came back, last 5 miles were torture. Got a load of rennie into me after.

Sat
13 miles @6:44

Prescribed 6:50-7:00 but the legs were in great shape and the pace didn't feel taxing at all so went with it. Added 1 mile to the plan to make up for Tuesdays run. Piled loads more rennie into me and took 2 on the run in case I needed them. Also brought 200 calories of tailwind.
Want to start introducing this to a few runs a week so the body can get used to absorbing it on the run. Used it for the first time in france over 24hrs and it went down well. Putting more importance on nutrition this time round and hopefully have a solid plan in place come race day. Had a smoothie after this run with spinache, walnuts, greek yougert, honey, oats, banana and milk.

I finally entered my goal race. Its a 24hr in Espoo, Finland, February 22/23. Its an indoor race over a 390mtre.mondo covered track. Then concrete so the surface is fairly hard. Ive done this race before and believe theres lots of potential to run a pb here.
My goal is 240km, something Ive being aiming for now for a couple of years(my sub 3 so to speak).

Ed......

Espoo Finland indoor 24hr week 1/16

Sun
20 miles @7:13 last 3@6:40
Should really have eased back a bit on the pace here but all good. 200cal of tailwind.

Total 84 miles for the week.
weight 11st 3 lbs another lb off this week.
No niggles, no alcohol, sleep and diet very good.

Coach has added in some plyometrics from next week to prepare for the hard racing surface. should be good.

Ed......

Espoo Finland Indoor 24hr week 2/16

Mon
9 miles @7:29

Legs felt good after previous days long run

Tue
13.6 @7:15

Session 15 @6:45, 5 @6:30 10 @6:45 5 @6:30 15 @6:45.
Ran the whole thing too fast.

20 min. w/u @7:12

15 min. @6:38
5 min. @6:18
10 min. @6:18
5 min. @6:12
15 min. @6:33

20 min. c/d @8:51 (joined someone on the racecourse loop for this)

Wed
10 miles @7:26 incl. strides

Thurs
12 @7:05

Faster than planned but not taxing.

Fri
22 mile @7:13

Progression from 7:50-6:40

I felt this run looked fairly handy on paper but come 15 mile I could really feel the benefits. As the pace increases over this distance the legs start to mimic the feeling of a much longer run at an easier pace. Not sure if thats the idea of it. 200cal. Tailwind

Sat
10 mile @7:19

Legs good, handy run.

Sun

Lunch
1 mile w/u @7:30

Plyometrics

3 sets of High knee lifts, A + B skips, Bounds and 8 Drop Jumps.

1 mile c/d @7:54

Evening
8 mile @7:09

Thought the legs would feel heavy after lunch stuff but quite the opposite, felt powerful.


Total 86.9 miles for the week
weight 11st 5lb, 2lb gained but that was the idea.
All areas going well.Think the plyometrics will be a great ongoing addition and of great benefit on race day.

Ed......

Espoo Finland Indoor 24hr week 3/16

mon
9 miles @7:18

Suffering DOMS from previous days plyometrics but also felt id better knee lift on this run.

Tue
8 mile @8:18

out with two lads for this around the racecourse. was glad of the slower pace. Calves were extremely tight and my left quad was sore. did some foam rolling after.

Wed
No running. Mainly due to my left hamstring. was tricky enough walking on it during work, don't physically think I could have run on it. Did lots of foam rolling.

Thurs
10 mile @8:00

More foam rolling during the day. Tried to get a physio appointment but couldn't. Wasn't planning on running but after rolling the hamstring it felt a lot better so went ahead. Calves and quads were sore but the hamstring was now just a dull ache. Kept the pace real easy, couldn't have gone much faster anyway.

Fri
12 mile @6:45

Everything felt better today, hamstring just a dull ache.

Sat
22 mile @7:10

18 @7:20
last 4 @6:30

Out around Letterkenny for this as the kids were doing a thing with the scouts. Felt good and hamstring just a nag and actually felt better after the run than it had before.

Sun
9 mile @7:26 and plyometrics.

Out around killygordon while my kid was soccer training. All good. Did the plyo stuff straight after. Reduced the effort levels and the reps just to break myself in. Hamstring a little tender after. Will feel the effects tomorrow I guess.


Total miles 71 (missed a 13 mile run on Wednesday)
Weight 11st. 3lbs (2lb off)
Alcohol 1.5 bottles of wine, the issue with the legs and a missed run put me back on the bottle as I contemplated retirement from running(i'm fragile like that).

OOnegative

Ed...... wrote: »

Alcohol 1.5 bottles of wine, the issue with the legs and a missed run put me back on the bottle as I contemplated retirement from running(i'm fragile like that).

Ah 1.5 bottles ain’t bad, 11.5 litres is my current weekly total for beer!!

Ed......

OOnegative wrote: »

Ah 1.5 bottles ain’t bad, 11.5 litres is my current weekly total for beer!!

Ha! Yeah but you've raced already. Well done by the way you've really come on well. You're on track for your next goal.

Ed......

Espoo Finland Indoor 24hr week 4/16

Mon
9 mile @7:13

Tue
11.5 @8:09 w/8x20 sec. strides
loops of the racecourse with company

Wed
9 @6:58
supposed to be 10 but struggled to get this done , probably why i ran it faster than planned.

Thurs
19.5 @6:57
plan was 12x1 @6:40 off 1 min. with every 4th mile faster

3 w/u @7:20

6:35 6:34 6:27 6:19
6:34 6:31 6:27 6:07
6:27 6:38 6:31 5:58

3 c/d 7:07

felt controlled throughout

Fri
10 mile @8:01 1100ft. elev.

was a cracking day so headed for some hills through forest, trail and fire road.

Sat
12 @7:01 progression
started around 7:30 down to 6:50. was holding back throughout.

Sun
9 @ 7:31
All good, handy around the racecourse.

Total 80 mile for the week

Ed......

Espoo Finland Indoor 24hr week 5/16

Mon
7 mile @7:10

Tue
planned rest day

Wed
50 miles @7:45 6hrs 28min.

Plan was to race "50 miles on a schoolday" race in Donadea put on by Gun Time Events but my plans changed and I had to collect the kids after school. So I ran "50 miles before schoolsout" instead. Started at 6:15am doing loops of the racecourse. First 12 miles where torture, felt tired, weather was miserable. Managed to snap out of it though, weather picked up and ran a very steady last 20 mile. Took on about 1500cal tailwind. Switched to water on a couple of laps started to get a stitch and switched back. Might have been coincidence but stitch went away.

Thurs
7 miles @8:00

Legs a little heavy and breathing a bit laboured but generally all good.

Fri
8 @7:15

Basically back to normal.

Sat
15 mile @6:54

progression run from about 7:15-6:45
legs good

Sun
9 mile @7:28

Total 95 mile for the week

Sleep diet and alcohol intake slipping a bit so need to refocus these areas.

Ed......

Espoo Finland Indoor 24hr week 6/16

Mon
9 mile @7:43
In company

Tue
10 miles @7:13 incl: 8x20sec strides

Wed
10 miles @7:15

Thurs
Plan was 10 mile but never got out.

Fri
17 mile @7:11

3 mile w/u

4 sets of 4,3,2,1 min.off 90sec. w/4min. between sets
Aim was 6:10s for these but was hitting 5:50 and quicker for most

3 mile c/d

training the legs to snap out of slumps during the 24hr

Sat
12 @7:30
My first 5am training run in years, only time I could fit it in.

Sun
22 mile @6:58
Progressiion run starting at 7:20 down to 6:40
Holding back throughout, felt great.

Total 80 mile for the week with 1 missed run.
Weight 11st. 2lb
All going well, struggled mentally focusing over the last 2 weeks but back on track now.

Ed......

Espoo Finland Indoor 24hr week 7/16

Mon
9 @6:59

Tue
10 @7:41

Could feel a cold coming on so started medicating.

Wed
12 miles @6:43
Tempo Run

3 w/u

15 min. @6:35
5 min. @6:05
10 min. @6:31
5 min.@6:04
15 min. @6:31

1.5 c/d

This went really well but I felt really unwell during it, head cold had kicked in.

Thurs
10 mile @7:16

Still felt rubbish but was trying to push through it.

Fri
5 mile @7:15

Planned a long run session but had to pack it in. Felt totally drained and the legs where really heavy.

Sat//Sun
Rest and try and get over the sickness.

Total 46 miles
Should have known better than to keep running while sick but did a run today and seem to have gotten away with it. Nothing major now til the weekend so all good.

Ed......

Espoo Finland Indoor 24hr week 8/16

Mon
10 mile @7:07

Tue
9 mile @7:46

Wed
off

Thurs
10 mile @6:58

Fri
7.65 mile @7:34
bout of heartburn and had to pack it in. supposed to be 10.

Sat
13.6 @6:43

3 w/u

3x2 mile off 5min.

6:19/6:13
6:04/6:16
6:07/5:48

3c/d

Sun
24 mile @7:19

Total 74.5 miles for the week
Weight 11st.2lb

All good, nice to get this sort of milage done after getting over sickness and the week that was in it.

Ed......

Espoo Finland Indoor 24hr week 9/16

Mon
9 @7:10

Tue
10 @7:30 w/strides

Wed
10 @7:02

Thurs
12 @6:34

Fri
26 @7:47

Sat
9 @8:05
Did this before work, was fairly tired

Sun
10 @6:50

3 w/u

12 x1min hard 1min easy

3c/d

the warm up and cool down where supossed to be at more steady pace but i actually forgot this. The hard minutes where at sub 5 which I was very happy to see.

Slowed down for the long run this week found it very handy. Tried to take on 500ml of tailwind per hour but was struggling to get it in.
Total 86 miles

Ed......

Espoo Finland indoor 24hr week 10/16

Mon
9 miles @7:30

Tue
16 miles @6:46

2x1 off 3 mins.
6:22, 6:24

10 mile alternating
6:51, 6:43
6:52, 6:35
6:56, 6:38
6:52, 6:29
6:54, 6:32

2x1 off 3mins
6:21, 6:32

.5 c/d

Really tough session done during very windy conditions.

Wed
10 mile @6:46
Conditions much better for this run. Pace was quicker than planned but without the pressure of pushing against the wind it came fairly handy.

Thurs
9 miles @7:49

Fri
20 miles @6:47
Steady Pace, felt good throughout, not too taxing.

Sat
9 miles @7:07

Sun
10 miles @7:15

Week went well.
84 miles
Getting harder to stay focused on the diet, sleep and alcohol but just need to get through a few more weeks and should be in good shape.

shotgunmcos

No easy runs? High volume of pacey stuff there
What is your recovery strategy?

Ed......

shotgunmcos wrote: »

No easy runs? High volume of pacey stuff there
What is your recovery strategy?

Yeah it's all a bit quick innit. I ran mon thurs sat Sun all by feel, felt easy at the time.

Ed......

Espoo Finland indoor 24hr week 11/16

Mon
9@7:37

Breaking some new runners in, feeling very hard underfoot compared to the old ones.

Tue
9.5 @7:26

A niggling in my shin became a bit more than that on this run so decided to get some physio done the next day.Put off session til next day.

Wed
10 @7:25

Got work done on the peroneus muscle in the shin. Physio putting it down to the new runners and coach coupling it with the elevation included in my training. Felt much better after and my leg just felt a little worked on during this run but altogether much better. put session of for next day again


Thurs
13 @6:53 incl.6x1mile off 3min.

Plan was to tackle session but pull the plug if the shin felt in anyway uncomfortable. Thankfully it went well.

6:06, 6:01, 6:03, 6:10, 6:08, 6:05

Fri
10 @7:18

St
12 @7:27

Sun
24 @7:22

100g of carb/ in the form of tailwind mixed into 500ml water. Fairly heavy so needed to drink from a well/spring to further dilute it in my stomache apart from that went in well.

87 miles for the week
Shaky start but came good in the end
Felt I was slipping on the lifestyle last few weeks so put lots more focus on it this week. Sleep diet and hydration on point and definately found some structure again.

Ed......

Espoo Finland indoor 24hr week 12/16

Mon
9 @7:14
Used the new nimbus, still hard underfoot.

Tue
13 @6:46 incld:7x1 mile off 3min. reducing by 30sec. each rep
Old asics nimbus for this, didnt want any problems.
W/U

6:06
5:54
5:48
5:51
5:58
5:53

C/D
faster than planned but the pace just happened naturally and went with it.

Wed
10 @7:25
wore new hoka clifton felt great. Plan on wearing these for the race so all good.

Thurs
9 @6:59

Fri
24 @7:01
Progression from 7:30-6:40

Went well, felt strong throughout. Ran in the hokas and all good except the tongue on one shoe kept slipping. 80g of carb in 750ml of water.

Sat
9 @7:31

Sun
10 @7:06
incld 8x20 sec. strides

Total 84 miles
weight 11st 1lb
Sleep diet and hydration spot on.
I got selected to represent Ireland at the Anglo Celtic Plate 100km in May. A great motivator right at the peak of my training and also something to focus on after Finland.

OOnegative

Super Ed, well done on the Irish vest!! Think ultrapercy of these parts is joining you.

Ed......

OOnegative wrote: »

Super Ed, well done on the Irish vest!! Think ultrapercy of these parts is joining you.

Thanks lad, appreciate it.

shotgunmcos

Congrats on the vest!

Ed......

shotgunmcos wrote: »

Congrats on the vest!

Cheers, appreciate it.

Ed......

Espoo Finland Indoor 24hr week 13/16

Mon
9 @7:22

Tue
9 @7:42

Slight niggle in my left knee. I cover between 4,000-5000ft elev. per week . So coach suggested to keep to the flat as much as I could to give it a chance to rest. Hard to do about Donegal tbh but did my best to be more conscious of the terrain.

Wed
11 @6:43 w/3x2 off 5min.

2up

5:55,6:01
5:55,6:01
5:55,5:54

2down

Felt great throughout, i only look at the watch every mile and figured by the first one I was around 6:15 so was happy to see sub 6 and just aimed to keep that pace throughout.

Thurs
9 @7:30 w/8x20sec strides

did this before work as I was having physio on my right rotator cuff muscles and neck. a work related overuse injury, doesnt greatly effect my running just gives me some arm pain from time to time but wanted to get it sorted before the race as it was getting fairly sore to work with.

Fri
10 miles @7:32

Sat
12 miles @7:27

Sun
22 miles @7:03

last 4 prescribed @6:40
6:15,6:52,6:15,6:14

Started using magnesium oil for the first time the night before. had a bad reaction to it, think i applied too much. have seen it used during races and might use it in finland.
First mile of this run felt groggy and slow but warmed into it and by mile 3 or 4 was cruising.
applied more oil after and although there was still a reaction it was less than before. im still on the fence about it but will continue using it for a few days yet and make my mind up about it.

82 miles for the week
everything going well
Ran in the hokas for most of it and am now considering a pair of carbon x aswell for the race.
weight 11st 1lb

martyboy48

Well Ed, congrats again.....

Any chance of a few words on the build up and race???

Be grand if you dont want to, just here in hope

Singer

Amazing result Ed! Hope you're happy with how things went.

AuldManKing

I seen that on fastrunning and was thinking, theres a Boardsie on fastrunning with an Irish record.!!

loved the line about "perfectly coiffured hair"

https://www.fastrunning.com/running-athletics-news/ireland/seaward-runs-210-marathon-in-spain-irish-round-up/29136