running up that hill

Sandwell · 25-09-2016 06:37PM

That's a fantastic time vanderlyle. All the focus on the short stuff this year has obviously paid off big time. Well done.

paddybarry · 25-09-2016 06:51PM

vanderlyle wrote: »

Easy week, mostly resting down ahead of the race on Sunday. Rest for me means taking complete days off. I usually like to have the last run on the second-last day before a key race. The runs on Wed and Fri this week are purely about keeping the legs ticking over.

Mon 19/09: –

Tues 20/09: 12x 400m in 80s, recovery 60s
Splits: 74-78s all.
Total 7.4 miles
Polo grounds.

Jogged to and from this. Could have done more reps, but no point killing myself at this stage. Left achilles tendon a little sore afterwards. Nothing new there.

Wed 21/09:
3.9 miles in 30 mins. 7.42m/m.
On concrete around work. Good bit of clicking from the achilles, especially in the morning, again nothing new.

Thurs 22/09: –

Fri 23/09:
4.0 miles in 30 mins. 7.30m/m.
On grass in the park.

Sat 24/09: –

Sun 25/09: Rathfarnham 5K
16:19
Avg pace 5.15m/m = 3.16m/km
1.7 mile warmup + 1.1 mile cooldown
Total 5.9 miles

Ok so maybe Grant Thornton wasn't as short as I thought.

Pre-race
Ran 17:39 here in 2014 and loved the route. I remember being awed by the 10 guys who ran sub 15:00 in the race, as I hadn’t competed in races with that kind of quality before. I made a mental note to add this race to my annual calendar. But with the marathon last year, this race was off the agenda for 2015. Instead, I ran the Moone kilomarathon the day before Rathfarnham 2015. So when it came to planning my race calendar this January, this was one of the first to be pencilled in.

Since running the 800m in Irishtown in July, the focus has been on today. Moving from 800m to 3000m was a nice intermediate stepping stone to the 5K distance. Got some race practice in with two 3000m races (Tallaght and Drogheda), two 5K races (Rhode and Grant Thornton), and a parkrun. That race experience has been really beneficial, I rely less on the GPS watch now, and run more by feel, with just a Casio stopwatch.

Expectations coming into today were varied. At Grant Thornton, I didn't read too much into the 16:43 as I thought the route was short. Coach said sub 17 should be on. But my usual doubts crept in over the week and I didn't think I'd go much better than low 17s. Getting out of the car, I said I'd be happy with any time beginning with 16.

Warming up, I checked out the start and finish area and was glad to spot signs saying 800m to go, 600, 400 and 200m to go. Some people don't like those reminders, but I find them very useful. At the start, I made sure to squeeze up close to the front, and when the gun went I was in about the 5th row from the front.

Race
It was a little tight at the start, but I stuck to the left (the inside on the first long bend) and cut inside a few people until things opened up. I didn't notice the gentle drag up towards where the finish line is placed, as there was a nice wind behind us. Turning through Terenure, I was a few paces behind what I thought was the 1st-placed lady, and stayed close to her all down the windy straight past Terenure college and back towards the start line.

It began to get interesting at the turn off the main Templeogue road. I noticed two clubmates just up ahead, one from my training group. About the same time, I noticed another female runner just ahead, and the group I was running with moved alongside her. Seeing the club vests was a big motivation – I didn't think I was at the level of one of the lads, but I was gaining on him slowly. With 800m to go we drew level. He surged a bit ahead, and I figured he must have a stronger finish, as he is a level up from me usually. But I dug in and pushed on past him. I didn't look back so I didn't know how close anyone was, but the coach gave us both a shout out inside the last 300m so we were obviously still close. Into the last 200m and I pushed hard trying to catch a Crusader just ahead, but we matched each other for pace and I couldn't get level with him. Finished in 46th place, with 16:19 on the watch, and then flopped down on the grass.

Post race
Over the moon with the finish time. Hands down, this is the time and performance I'm most proud of. I honestly didn't think I was anywhere near that, not in my wildest dreams. When I thought about long-term goals, I always thought of sub 16, and how it could be years away – and maybe it still is – but today was a huge step towards it and a big chunk out of my previous PB.

Training aside, a few things worked very well today.
- Lining up early and starting close to where I should start (most times I don't get close enough to the front). Even today, I probably could have pushed up a bit more.
- Sticking with a good group going into the wind. Too often in the past, I've ended up isolated. As I said earlier, this group included what I thought was the lead female, but she did go on to finish first.
- Seeing those lads with 1K to go was a real boost. My concentration didn't drift as it might otherwise have done.

Next up
That's it for the year, no more target races. As of now, the primary goal for next year will be the 800m. The rest of 2016 will feature:
- A little cross country, though I have no targets/major desires there.
- Re-introduce some gym work
- More hills
- Maintain 1 speed/fast-ish session per week. I'll possibly join up with the trinity college guys again for this (we share the coach).

Savage progress, was looking out for your time when glancing through results.

vanderlyle · 25-09-2016 09:31PM

paddybarry wrote: »

Savage progress, was looking out for your time when glancing through results.

Thanks. Hope all is well with you.

AuldManKing · 25-09-2016 09:58PM

that's an amazing performance - you must be over the moon. Absolutely savage running.

vanderlyle · 19-11-2016 03:00PM

Quick update. Not much in the way of racing or serious training since Rathfarnham. Did the Dubin novice XC and a BHAA XC, but my heart was not really in it. By the end of November, the motivation was slowly returning and I had settled in with a good training group in TCD. Tuesdays were intervals, typically 600s/800s/1000s, with a session on the munich hills on saturdays. But workouts have been interrupted since I clumsily fell off my bike last Friday 11th and broke a bone in my wrist. Such a simple thing, and nobody to blame but me. Going back to the fracture clinic next Tues for re-casting/another x-ray and to find out if it's ok to run. Meanwhile it's just about being patient and letting it heal, which means totally immobilising the wrist for now. The worst scenario is that I got back and it's healing the wrong way, and I need surgery to reset it correctly. (Well no, the worst case scenario is probably damage to the blood supply to the hand, followed by gangrene and amputation, but let's not go there.) Typing one-handed is a pain, but it beats my left hand's handwriting.

The main positive is that it didn't happen during a key part of the season. Another positive is that it's not another leg injury - the calf caused me 3 weeks of zero mileage back in March. Staying positive, it's now one week on, I'm 99% pain-free, and off painkillers. So the plan for the next bit is just to stay positive, let time do its thing, and get the hunger/motivation right for a solid block of training in early 2017.

vanderlyle · 18-12-2016 03:40PM

Fri 11/11 – Fri 25/11
0 miles.
I fell off my bike on the way home from work on Nov 11th, and broke the triquetrum bone in my right wrist. At A&E that night, I got a cast. They advised to stop running until I saw the specialist, and obviously cycling was not an option either, so I relied on the bus to commute to work. But after a few days on the bus, I began to consider the possibility of running to work. I had only run in once or twice before, and never considered it a viable alternative to cycling as I hate running with anything in my hand or on my back. But I began to think properly about it for the first time, and with a little planning ahead I reckoned it could work. In an ideal world, my week would be:

Mon-Thurs: Easy runs to and home from work. This means bringing only necessary items: cash, work access card, bank card, and keys in my shorts pocket. My phone stays at home, so no bag/backpack needed.
Friday: No running. Bus to work with a bag of clothes for the following week. Leave them in the locker at work. Bus home with laundry.
Saturday: Faster session at the club track. These will probably be solo for now. In the new year, I'll rejoin the training group on the Munich laps. But the risk of a fall and the damage it would cause outweighs the benefits for now.
Sunday: Easy/long, depending on how I feel.

Following this plan will not be possible every week. I’m also very conscious of upping the mileage, and running on concrete, so I’m listening carefully for any of the signs of trouble I've had in the past (calf tightness/Achilles issues/IT band).

Sat 26/11: 30 mins easy
Sun 27/11: 30 mins easy
Two very easy days, as it had been two weeks without any running. Pace around 8.30m/m.

---

Mon 28/11: PM: 4.6 miles
Tue 29/11: AM: 4.6 miles. PM: 4.6 miles
Wed 30/11: AM: 4.6 miles. PM: 4.6 miles
Thu 01/12: AM: 4.6 miles. PM: 4.6 miles
Fri 02/12: Lunch: 3.9 miles.
Pace between 8.00-8.15m/m on most of these.

Sat 03/12: 12x 400m, 75s recovery.
Splits: 82 / 79 / 79 / 78 / 78 / 77 / 77 / 77 / 74 / 72 / 72 / 71
First faster session in a while, so I eased into it. Legs felt good so picked it up for the last 4 reps.

Sun 04/12: Off
Total miles (Mon-Sun): 41.3

---

Mon 05/12: AM: 5.7 miles. PM 4.9 miles.
Jogged over to the hospital before work to get the cast changed, as it was starting to smell.

Tue 06/12: AM: 4.6 miles. PM: 4.6 miles.
Wed 07/12: AM: 4.6 miles. PM: 4.6 miles.
Thu 08/12: AM: 4.6 miles. PM: 4.9 miles.
Fri 09/12: Off

Sat 10/12: 8x400m in 70-75s; 80s recovery.
Splits: 71 / 70 / 71 / 72 / 72 / 72 / 71 / 71
At the club track. The plan was for a faster session than last week. Set out with the intention to do 8, and just about managed to keep it together without the times dropping off. I don’t think I could have done another at that pace, and probably should have cut it at 7, but I was feeling stubborn.

Sun 11/12: 30 mins recovery on grass mostly.

Pace for the easy runs a little faster this week, between 7.50-8.15 m/m on average.
Total miles: 46.4

---

Mon 12/12: AM: 4.6 miles. PM: 6.2 miles.
Tue 13/12: AM: Off. Got X-ray and met the consultant and physio at the hospital. Fracture has healed. Wrist is very weak though, and I need to work on range of movement. PM: Off. Pints with former work colleagues.
Wed 14/12: AM: 4.6 miles. PM: 4.9 miles.
Thu 15/12: Off. Work Christmas party tonight.
Fri 16/12: AM:4.9 miles. PM: 4.9 miles

Sat 17/12: 5x 1000m in 3:15-3:20, 2:15 recovery
Splits: 3:19 / 3:16 / 3:14 / 3:16 / 3:11
At the club track. Did a similar 6x1000m at this pace back in August, but the plan for today was only 5. I was glad of that, as my legs and lungs were tiring badly on #5.

Sun 18/12: 6.7 miles in 53 mins, avg 7.56m/m.
Was hoping for 8+ miles/60+mins, and the legs felt fine. But a stitch came on at halfway and I had to stop for a while. Puzzled - haven't had a stitch in months.

7.45-7.55m/m on average for the easy runs this week. I’m going to be careful not to push this any faster on concrete, for now anyway.
Total miles: 42.3

So far
Three weeks in and the legs are holding up well. No niggles or issues. But I’m keeping a close eye on it. The aim will be to keep the run-commute going into the new year even when I can cycle (can’t pull the brake properly yet). When the strength returns to the wrist, I will aim to cycle on Fridays and run Mon-Thursdays. I'll probably have to scale it back when a second weekly fast session is added in spring 2017.

Race targets
No real targets in mind yet, but I'm hoping to race a bit next week. At home, there is a "competitive" mile run as part of the Goal mile on Christmas morning. Depending on conditions, I'll try my hand at that, mostly to see where I am. Failing that, there's a local 6K on Stephen's day.

vanderlyle · 25-12-2016 08:18PM

Mon 19/12: Off. Half day at work.
Tue 20/12: AM: 6.8 miles. PM: 4.9 miles. At the Physio in the hospital this morning.
Wed 21/12: AM: 4.6 miles. PM: 4.9 miles.
Thu 22/12: AM: 4.6 miles. PM: Off
Fri 23/12: Off. Drivin' home for Christmas.
Sat 24/12: Off. Resting up and trying not to eat too much.
Sun 25/12: Goal mile: 4.57
Splits: 75/75/78/69

Did this at the goal mile on Tullamore harriers track. Aim was for sub 5.00. Conditions were not great, damp and windy. Got away quickly into 3rd place. Through lap 1 in 1:15, and lap 2 in 2:30, bang on time. In lap 3, the first two gradually pulled away. Lost a bit of time into the wind too. Heard the bell with 3:48 on the clock, and pushed harder with a 69s last lap to finish in 4:57. Felt good, nice marker for the time of year, and a nice confidence boost after the last few weeks.

Total = 3.25 miles incl warmup and cool down jog.

Total weekly miles: 29.0

vanderlyle · 03-01-2017 01:56PM

Mon 26/12: Kilbeggan 6K: 4th place in 20:38
Splits (km): 3:16/3:38/3:26/3:27/3:26/3:25 (avg 5.32min/mile)

Legs felt fine after the mile on Sunday, and seeing the perfect conditions, I decided to give this a crack. Settled into 4th in the first km which was downhill. Didn't feel like the first was as fast as 3:16. Lost three places on KMs 2 and 3, but gained them back gradually on the second half. Finished on my own in 4th in 20:38, about 10 seconds down on 3rd. Winner finished in 19:42. The route was mostly flat, with just a few little bumps.

Tue 27/12: 7.9 miles in 51:54. Avg pace 6.34 m/m. Progression run from about 8.00m/m to 6:00m/m with fast finish.
Wed 28/12: 6.0 miles in 43:49, avg pace 7.18m/m
Thu 29/12: Off
Fri 30/12: 6.2 miles in 43:53, avg 7.06m/m. Hilly and windy run in co. Clare.
Sat 31/12: 8.2 miles 62:41, avg 7.39m/m. Easier pace today, on another hilly route.
Sun 01/01: Off.

Total weekly miles: 33.0

Time to ease into the speedwork next week. I'll also join the club session 10x 600m on the track on Wed night.

vanderlyle · 04-01-2017 01:42PM

At the start of a year, it’s tempting to look ahead and set target times to hit during the next 12 months. I find it hard to judge how much I can improve, and I usually end up setting targets that are either too soft, or unrealistically aggressive. Some of the targets end up being arbitrary guesses, and others are picked just because they are nice round numbers. And sometimes, what was a target on Jan 1st becomes irrelevant by mid-year. So I'll start with some "vague" ones.

Last year’s main target was to improve over shorter distances. Most of 2016 was spent concentrating on distances from 800m up to 5k. 2017 will be more of the same, but in particular, I want to take down my 800m time. Time is on my side with regard to 5k/long-distance improvements, but not so much on speed/800m times.

Another vague target last year was starting gym/strength work. I've become more diligent with that, doing some basic strength work a few times a week at home. Need to build on it over the year.

Three specific targets were listed at the start of 2016. I got #1 and #2, but not #3.
(1) Mile sub 5:00
(2) 5k sub 17:00
(3) 10k sub 37:00

Targets:

400m Sub 1:00 – PB: N/A
Won’t train specifically for this, but still hope to run it at one of the graded meets.

800m Sub 2:05 – PB: 2:11.94
The big one for 2017.

1500m Sub 4:25 – PB: 4:42.00
Only ran this distance once in 2016, so hopefully can take a chunk out of it.

5k Sub 16:00 – PB: 16:19
Will only focus on this when the track meets are finishing up.

Long distance: Improve 5 mile and 10k PB (both are old). Won’t race longer than 10k.

XC: Improve on position and time in the Dublin novices. Other than that, no targets.

Mileage: 40-45 mpw. No specific target for a yearly total.

dna_leri · 05-01-2017 06:16PM

Nice 800m target. What plans have you to work on base speed?

vanderlyle · 08-01-2017 02:56PM

dna_leri wrote: »

Nice 800m target. What plans have you to work on base speed?

Yeah it's one thing to dream up a nice looking target - harder to plan and execute. What do you think dna? Am I being unrealistic, given my lack of background in faster work?

In terms of plan, I've had a chat with my coach at the club, and he knows what I want from the year ahead. So I will stick to his plan.

In the early part of the year, speed development will come from strides and form drills every week to improve turnover and technique. I'll also aim for one hill strength session/one fartlek on hilly trails, probably at weekends. So a typical week for the next while could be:

M - AM easy, PM easy + strides & drills
T - AM easy, PM easy
W - AM easy, PM club session incorporating strides & drills
T - AM recovery, PM easy
F - Off
S - fartlek/hills
S - Long easy (10 miles/70-80 mins)

The coach said he will gradually add more specific speed and speed endurance work over time. So I doubt I'll run 800m indoor, but instead look to target some 1500/mile/3k races either indoor or maybe at ALSAA. I'll probably do the Raheny 5 mile also, not targetting any particular time, just because it's such a good race.

dna_leri · 09-01-2017 03:07PM

V.
My original answer to your question got lost, so here's a (shorter) take2.
If your 400m time is 60.0, then running 2x 62.5s back to back is a stretch - that's about 96% of 400m pace in the 800m. When I ran sub 2:05 a few years ago, I was doing 400s in 55.0 but with improved speed endurance maybe 56.x would still give me a sub 2:05 - that means running the 800 at 90% of 400m pace.
Everyone is different but I would expect that you would need to work on your base speed as well as your speed endurance. That means sprint reps of 60m - 150m with full recoveries, also short hills in the 10-15s range. Strides and drills will help maintain speed but probably not develop it.
Any runner will find it hard to improve over the range of 400m to 10K within the same year. You may need to decide which is your real priority and work on that first. Good luck.

vanderlyle · 10-01-2017 12:49AM

dna_leri wrote: »

V.
My original answer to your question got lost, so here's a (shorter) take2.
If your 400m time is 60.0, then running 2x 62.5s back to back is a stretch - that's about 96% of 400m pace in the 800m. When I ran sub 2:05 a few years ago, I was doing 400s in 55.0 but with improved speed endurance maybe 56.x would still give me a sub 2:05 - that means running the 800 at 90% of 400m pace.
Everyone is different but I would expect that you would need to work on your base speed as well as your speed endurance. That means sprint reps of 60m - 150m with full recoveries, also short hills in the 10-15s range. Strides and drills will help maintain speed but probably not develop it.
Any runner will find it hard to improve over the range of 400m to 10K within the same year. You may need to decide which is your real priority and work on that first. Good luck.

Thanks Dna. Anything above 5k is not a target. If I race a 10k, I should PB, but only because the current PB is from 2014. But it's not a focus.

On the 400s, I don't know where I am currently. But yes I'll have to get that time down, it's simple maths. Though I may not race the 400m itself much/at all. McMillan equates a 2:05 800m with 56.9 for 400m.

This week:
Mon 02/01: AM: 6x200m, 60 seconds recovery PM: Off

With drills and strides. 5.0 miles total.
Splits: 34 34 34 33 33 33
On my own at the club track for this. Kept it short at 6 reps, just to keep in touch with speed. Part of the track was slippy with frost, which slowed me a bit.

Tues 03/01: AM: Off. PM: 4.9 miles. Back in work today.
Wed 04/01: AM: 4.6 miles. PM: Club session at the track. 12x 600m in 2:00, 80s jog recovery

Splits: 2:06/2:01/1:59/1:58/1:58/1:58/1:57/1:58/1:58/2:01/1:59/1:58
Slippy track again with frost early this evening. Eased in and felt in control throughout. Last session like this was 8x 600m back in summer with 1:45 recovery, and that one felt a lot harder. Tonight was more reps, less recovery, and the splits were about the same. Progress. My hands nearly froze on the first two reps – very glad to have gloves in the bag.

Thu 05/01: AM: 4.6 miles recovery 8.30m/m. PM: 4.9 miles
Fri 06/01: AM: 4.6 miles. PM: Off
Sat 07/01: Fartlek 6 miles. 5x 1.2 mile loops around the Munich laps. Easy jog home. 8.9 miles total.
Sun 08/01: Long run: 10.6 miles in 80 mins, avg pace 7.33m/m

Total weekly miles: 54.9

Pace on the run-commutes was between 7.45m/m and 8.00m/m, except Thurs AM (slower, recovery) and Fri AM (faster, tailwind).

vanderlyle · 17-01-2017 05:47PM

Mon 09/01: AM: 4.6 miles. PM: 4.6 miles
Tue 10/01: AM: 3.9 miles. PM: 4.6 miles.
Wed 11/01: AM: Off. PM: 6x 300m in 50s, 4x200m @ current 800m pace
Recoveries: 1 min between 300s; 2 mins between 200s, 5 mins jog between sets.
Splits: 52 51 50 52 49 50 // 32 31 30 30
Another freezing night at the club track, for the first speed/speed endurance session of the new plan. The 300s were supposed to be at a little slower than race pace, the 200s at current race pace. The low volume of 300s, with a minute recovery, meant that I didn’t feel too wiped by the end of them. Probably pushed the 200s too hard, certainly the last two reps. Legs felt good afterwards, nothing worse than tired. And no calf tightness, which was something I had logged from previous sessions like this.

Felt great to be running a fast session in a good group again. One of the guys is a big level up from me, so it’s good to have someone to learn from and to push me. The fact that he is about 10 years younger than me… well nothing I can do about that, just get on with it!

Thurs 12/01: AM:4.6 miles recovery. PM: 4.9 miles
Fri 13/01: Off.
Sat 14/01: Hills: 6x0.2 miles, jog back recovery
Splits: 68-72s
Hill: http://www.gmap-pedometer.com/?r=7008923
Felt good, and probably could have done another two at that pace, but advice was “less is more”. On this route, there’s a sheltered climb at first, then near the top it opens out to a long, slightly uphill drag, exposed to wind. It was windy this morning. Total 7.9 miles incl long warmup jog from the house and a few loops around.

Sun 15/01: 8.1 miles in 62 mins, avg pace 7.41m/m. Mostly grass/trails in the park.

Total weekly miles: 46.6

Saw the physio on Tuesday morning re the wrist. Range of movement is almost 100% now, but strength needs to be worked on. Physio is happy with progress. Didn’t run Wed AM, because I could feel a cold coming on, but it’s nothing serious, and mostly gone now. Avoided the worst of the dose that’s going around.

Next week: Haven’t raced in the winter league at ALSAA before, so I’ll try the 3000m there if conditions are reasonable. Won’t be resting down for it as I’m not targeting anything, just want some race practice.

dna_leri · 18-01-2017 12:57PM

vanderlyle wrote: »

Wed 11/01: AM: Off. PM: 6x 300m in 50s, 4x200m @ current 800m pace
Recoveries: 1 min between 300s; 2 mins between 200s, 5 mins jog between sets.
Splits: 52 51 50 52 49 50 // 32 31 30 30

.

That's 2:03 800m pace already - good going.

vanderlyle · 24-01-2017 06:13PM

Mon 16/01: AM: 4.6 miles. PM: 4.6 miles
Tue 17/01: AM: Off. PM: ALSAA Winter League 3000m
9.51 – 2nd place
Splits: 41(first 200m)/82/80/80/81/78/79/70
Didn't know what to expect from myself at this. I figured with the relatively consistent training over the last few weeks that I should be good for sub 10, so that was my only vague target. But I had no specific training, and had not rested in the run up. Weather was ideal, but the track was a little slippy in places. Race got going at 7.30pm. I took the lead on lap 1, aiming for steady splits of 80s per lap. Another runner tucked in a few paces behind me, and with 3 laps to go it was us two out on our own, me in front all the way. I picked up the pace at this point and pushed harder again with 1 to go. The other guy was very close behind me at the bell. Coming off the last bend, I kicked for the line. The other runner drew level with me down the home straight, and he just shaded it, though the timers weren't sure at first.

Legs felt tired afterwards, but otherwise fine. In hindsight I maybe could have timed my kick better. I probably made it too obvious by leaving it until the end of the last bend. A little sooner may have surprised him, but then I might have blown up. And he might have had a faster finish anyway. Mixed feelings about the time. I know it's January, and I didn't prepare for this properly, and I should be happy with a PB (though I’ve only ran 3000m twice before). But sub 9.45 should be possible if there was a group to chase. Anyway lots to work on!

Wed 18/01: AM: 4.6 miles PM: 4.6 miles
Thu 19/01: AM: Off PM: 13x 400m @ just faster than 3K pace, 75s recovery
Splits: 85 76 77 71 75 71 73 71 73 72 74 72 74
From Tuesday night, 3K pace is 78-79s per 400m. This workout was meant to be 15x 400m @ 75s, but I was late for a meet up with friends so had to cut it at 13x. Running solo tonight, so it took a few reps to settle in. Badly misjudged the pace on the first one, but felt fine for most of it. Last two reps I was struggling a bit, but still should have been fine for the originally planned 15. Left achilles a little stiff & sore overnight.

Fri 20/01: AM: 4.6 miles PM: 4.9 miles
Sat 21/01: Hills: 8x 0.2 miles, jog back recovery
Splits: 71 70 68 67 62 64 64 61. Same long hill reps as last Saturday. Faster times, and two more reps, but this week there was no wind.

Sun 22/01: 10.6 miles, avg 7.44m/m. Ideal conditions, cool and still. Fingers crossed for more of the same next week in Raheny.

Total weekly miles: 51.9

Next week: Mostly resting for Raheny. It’s not a key target race, but I’m doing it because it's one of my favourite races and also because I want to get an idea of how much progress I’ve made during the year since joining the club. Last year I finished just under 30:00. The aim next Sunday will be sub 28:30.

vanderlyle · 24-01-2017 06:15PM

dna_leri wrote: »

That's 2:03 800m pace already - good going.

The 300s or the 200s? Definitely overdid the 200s! Also do you know if there is guest races at the indoor league final (sat 4th in abbotstown)?

dna_leri · 25-01-2017 05:18PM

vanderlyle wrote: »

The 300s or the 200s? Definitely overdid the 200s! Also do you know if there is guest races at the indoor league final (sat 4th in abbotstown)?

Yea ontrack with the 200s with the 300s already in your legs it's good going. Don't know about indoor league not planning to run but understand it was no guest last year.

vanderlyle · 30-01-2017 01:31AM

Mon 23/01: AM: 4.6 miles. PM: 4.9 miles
Tue 24/01: Off.
Wed 25/01: AM: Off. PM: 12x 600m in 2:00, 60s recovery
Splits: 1:59 - 2:04, most were 2:00-2:01.
Those racing Raheny were wary of pushing the pace too hard tonight. Those not racing were due to do 15 reps, so they were also wary of pushing the pace too hard. Combine this with the relatively large turnout, it meant space was hard to find at times. On another night, the groups would naturally break up a bit more. I felt fine with these splits. The pace is about 5.22m/mile or 3.20m/km, which is about the same pace I would currently run a 6-8x 1K session. But I struggled to find a comfortable stride, and after the session my left calf felt a bit tight.
Thu 26/01: AM: off Lunch: 4.6 miles. Legs fine again.
Fri 27/01: Off
Sat 28/01: Off
Sun 29/01: Raheny 5 27:09 avg pace 5.26m/m
Splits (approx): 5.25 / 5.17 / 5.40 / 5.28 / 5.19

Changes to the last year's outing here: Decided not to wear the GPS watch, just the Casio stopwatch. Can't remember the last race where I wore the GPS, probably spring 2016. I prefer the simplicity and less distraction that the Casio offers. Also this is the longest distance I've raced in the flats, 6K being the previous longest. My feet were sore after the rathfarnham 5k last year, but happily no pain after this.

Rested well over the last week and felt very fresh and good during the warm-up. Did a recce of the section from the park exit to the finish line as I warmed up. At the start, I positioned myself too far back, again, though not as bad as last year. The first half-mile was slower as I looked for space, but I soon hit a nice stride. By the end of the first mile I was in a group of 2-3, and I was to stay with one of this group until the last half mile. Just up ahead, a clubmate, who I figured would be a good pace guide.

Miles 2-3 passed without incident. The clubmate stayed 30-40m ahead, and me and my new buddy gradually picked off a few, without dropping any places. It wasn't until the hairpin turn in st Anne's that I really began to want the finish line. Til then I was working but was in control. Heading towards the park exit, breathing was getting ragged, but I knew exactly what was left. I gradually opened a gap from the buddy I had worked with all the way, and closed in on my clubmate, passing him before the last bend. I felt I finished strongly over the last 300m and obviously I am delighted with the time, which exceeded my expectations.

Conditions were perfect, cool and still. Rain was a nuisance during the warmup but didn't make much of a difference during the race itself. The organisation was seamless, it's a great race.

Cheesy year recap bit:
Around this time last year, just a week after Raheny, I joined my local club. The benefit and progress I've made can be largely attributed to having the club structure around me. Ran Raheny last year in 29:56, so this is a decent jump in 12 months. The biggest factor for me I think is having better runners than me to chase down as I try to get to their level. Said it before but if you're in two minds, and generally want to improve, join your local club, you won't regret it.

Next up:
Back towards more 800 specific stuff in this week's session. Probably won't race again until the end of Feb at a local 5k near home, unless I can find an 800m indoor race that I can take a shot at.

vanderlyle · 03-02-2017 01:40PM

Mon 30/01: AM: 4.6 miles recovery. PM: 4.9 miles
Heavy legs this morning after Raheny. Not sore, just tired. Was tempted to take the bus, but half a mile in, I felt fine and was glad to be running.

Tue 31/01: AM: 5.4 miles PM: 4.6 miles
Quads heavy and tired all day.

Jogged to James’ hospital for a physio appointment for my wrist. My right hand has regained most of its strength, so the physio is happy that I don’t need to see her again. It’s great to come out the other side. The frustration of life with one hand back in Nov/Dec seems so long ago now.

The wrist break has actually benefitted my running. I quit cycling to work because I couldn’t pull the brakes while wearing a cast. (“You never fuken braked anyway” mutter the taxi drivers of Dublin.) Running to work took a bit of time to plan at first, but without it, I would probably get lazy after arriving home. Last winter’s log (or lack thereof) is evidence for that! I miss some aspects of cycling, but I did find it stressful. And I’m sure the motorists are happy to have one less cyclist swearing at them.

Total January miles: 199.4

Wed 01/02: AM: Off PM: Plan was for 10x 400m at 70-72s with 60 secs recovery. Pulled out after 7 reps when I felt something wrong in my right calf. Hopefully it’s nothing serious, but I reckon a few days off are needed now.

Thu 02/02:
AM: Off . Definitely something wrong in the calf, but nothing on the scale of last year , where I struggled to walk the next morning.
PM: Physio. I had booked the appointment earlier in the week, before I picked up the niggle. I wanted to get a massage, and with Raheny done, this week seemed like a good time to work out any muscle tightness. He reckons the strain is not too serious, but it could take a couple of weeks before full training can be resumed. In the meantime, I’ll take a few days off and hopefully get back to easy running on grass mid-next week. I also need to ramp up the injury prevention work, which I have neglected lately.

Fri-Sun: Will be days off

vanderlyle · 13-02-2017 07:41PM

Lots of recovery pace runs (8.30m/m–9.00m/m) as the calf niggle gradually becomes less noticeable. I did learn a lesson: in a few years time, I’m hoping to target the Armagh 5K which is on at this time of year. So I’ll avoid racing Raheny that year as the injury risk outweighs the potential sharpening-up benefits.

Mon 06/02: Off
Tue 07/02: AM: Off. PM: 3.8 miles recovery. First run since last Wed. Leg feeling better, but still not 100%. One or two moments where I felt a slight tweak.
Wed 08/02: AM: Off. PM: 3.8 miles recovery. Very easy pace again, and felt no issues tonight.
Thu 09/02: AM: Off. PM: 4.6 miles recovery. Ran home tonight. Pace slightly faster than last two nights.
Fri 10/02: AM: 4.6 miles recovery. Ran to work. PM: Beer
Sat 11/02: Off. Hungover after a beer tasting night, although it was probably the black russians later on that did the damage. Alcohol aside, it would have been foolish to join the club session, it’s still too soon.
Sun 12/02: 8.7 miles easy. 7.32m/m. Felt great on this trot around the park.

Total weekly miles: 25.5

Looking ahead:
On the niggle front, I don’t feel comfortable jumping back into fast sessions yet. Might tag on at the back of the group at the next club session.

On the racing front, the Dublin graded meets schedule was released recently. I will miss late May/early June because I’ll be away, but so far, here’s what I’m thinking of:

April 26 Graded #1 800m
May 10 Graded #2 1500m
May 24 Graded #3 away
June 7 Graded #4 away
June 21 Graded #5 800m
July 5 Graded #6 800m
July 19 Graded #7 1500m
August 2 Graded #8 400m

The last one might be my only chance at 400m sub 60 seconds, but I’m not too worried about that. I might also aim for one or two IMC meets, and another alternative is the Drogheda series if it runs again this year.

*

I’m also trying to be faithful to the physio’s strength/rehab plan, but I find it hard to stay motivated for that type of work. Give me running hard sessions in the freezing rain over single leg squats and lunges any day! Last year, my gains came from running, and running alone. My times didn’t improve because of single leg squats, or side planks, or even the humble time-honoured calf raise. I improved because I ran more and did structured sessions, and any strength I gained came from running. So it’s hard for me to see/believe how this work will benefit me. That said, it is a professional opinion and I’m incorporating some work most days. There is definitely a weakness in my right leg, probably as a result of the metatarsal break a few years ago. Going for a check-up with the physio on Tues 14/02 PM, hopefully get the all-clear and faster sessions can resume soon.

dna_leri · 15-02-2017 12:03AM

vanderlyle wrote: »

I’m also trying to be faithful to the physio’s strength/rehab plan, but I find it hard to stay motivated for that type of work. Give me running hard sessions in the freezing rain over single leg squats and lunges any day! Last year, my gains came from running, and running alone. My times didn’t improve because of single leg squats, or side planks, or even the humble time-honoured calf raise. I improved because I ran more and did structured sessions, and any strength I gained came from running. So it’s hard for me to see/believe how this work will benefit me. .

Two things on this:
What got you this far won't necessarily get you any further so repeating what you did last year probably won't see you improve this year.
The main reason for ancillary work should be the avoidance of injury. Consider the physio work as something you need to do to keep running. Could you have done better last year if you did not have a calf injury, how would your times improve if you got another one? The more you work on your speed the more careful you need to be not to push over your limit.

vanderlyle · 15-02-2017 01:47PM

dna_leri wrote: »

Two things on this:
What got you this far won't necessarily get you any further so repeating what you did last year probably won't see you improve this year.
The main reason for ancillary work should be the avoidance of injury. Consider the physio work as something you need to do to keep running. Could you have done better last year if you did not have a calf injury, how would your times improve if you got another one? The more you work on your speed the more careful you need to be not to push over your limit.

Thanks that's definitely the kind of thing I need to hear. Going to start logging the work I do, hopefully it will keep me honest.

vanderlyle · 20-02-2017 06:57PM

Commute runs returned to a normal pace this week (7.30-7.50m/m).

Mon 13/02: AM: 4.6 miles. PM: 4.6 miles.
Tue 14/02: AM: 4.6 miles. PM: Physio.
Physio was happy that the issue has cleared up. Apart from a few questions I had about technique on some of the exercises, this was a quick visit. I plan on getting more regular check-ups/massages in future as it’s worth it to get ahead of any issues, and work out the tightness that builds up. The-soon-to-be-mrs V has insurance from her work which covers spouses visiting physios (up to a limit), so I’ve hit the jackpot there!

Wed 15/02: AM: Off PM: 9x 400m in 70s, 80s recovery
Splits: 76 70 70 69 69 69 70 69 71
Session called for 10, but I was all out on #8 and dying a death and struggling with form early on #9. Apart from tiredness the legs felt fine, no lingering calf worries, and fine again later Wed night and Thurs morning. Still decided to not run Thurs morning, just as a caution.

Thu 16/02: AM: Off PM: 4.9 miles. Heartburn on this one - weird as I've never had it before when running and don't normally suffer from it.

Fri 17/02: AM: 4.6 miles PM: off
Sat 18/02: Off. Visiting home for the weekend and couldn't get the motivation, a snuffle and sore throat didn't help.

Sun 19/02: 8x300m in 50s, with 60s recovery
Splits: 47 48 48 49 49 50 51 51.
Drills before, strength/rehab work after.

Felt fine today so made up for the lost time yesterday. Went down to the club track late afternoon and the place was deserted. Did a set of drills beforehand. Took it out too hard in the early reps, and paid the price a bit towards the end. Wind didn't help. Will try to build these up to 10x next time, but felt a bit dazed afterwards today. No issues with the leg during or after.

Followed this with 35 mins of strength/rehab work. Found a decent iPhone app called "Seconds" which lets you program in circuit training/interval routines. Keeps the procrastinator in me in check!

Total weekly miles: 31.4

vanderlyle · 28-02-2017 05:02PM

Registered for the Leinster indoors on Sunday 26/02. Coach advised me to do the 1500m rather than the 800m, but he said I could register for both and see how I felt on the day.

Mon 20/02: Off. Giving the legs a day to recover after Sunday’s session.
Tue 21/02: AM: 4.6 miles. PM: 4.6 miles
Wed 22/02: AM: Off PM: 6x 800m 80s recovery, 4x 300m, 80s recovery, 3 mins between sets
Splits: 2:34-2:39 for the 800s, then 47 49 48 48 for the 300s.
The main group did 8x800m, coach said I should skip #4 and #8 and focus on quality. Felt fantastic on the 300s with Sunday's workout still fresh in the memory. Followed by 45 mins strength/rehab.

Thu 23/02: AM: Off. PM: 4.6 miles
Skipped the run commute this morning as I’m still wary about over-doing it, though I haven’t had any calf issues since.

Fri 24/02: AM: 4.6 miles. PM: Off.

Sat 25/02: Off. Resting for tomorrow.

Sun 26/02: AM: Leinster Indoors 1500m: 4:22.52 (6th place of 9) PM: 25 mins strength/rehab

Arrived very early in case they ran ahead of schedule – no need to worry there! The 1500m races were due to start at 10:50. I was checked-in by 10:00, but it was closer to 12:00 when my race started. Before that, I did a warmup run outdoors, about a mile, with some drills and strides. Watched some of the 60m races before heading to the warm up track. Got a few more strides in, and really began to feel the nerves now in the call area.

The nerves for me come from mostly fear of failure I guess, fear of coming last by a long way and being laughed out of the stadium. It gets to me because I'm more used to mass-participation road races. On the track in a relatively tiny field there are fewer places to hide. In the call room, I spoke to 2 lads from Laois, and just talking to someone definitely helped to put me at ease. One of them was hoping to run around 4:19. I figured he'd be someone to chase/pace myself off, but with that time, he would probably finish a bit ahead of me.

At the start line, I was 3rd in from the outside, I think, and I settled in at the back of the main group on lap 1. There was one other runner behind me. By lap 3, the field had become more strung out, and I passed a Dunboyne runner on the bend just after the finish line. Through 800m in 2:17/2:18 in 7th place. Last two laps I began to close the gap to the Laois man I had spoken to earlier. There were only a couple of metres between us at the bell. He got a few shout outs from supporters down the back straight of the final lap, but even though I was working hard I sensed I had the better finish, and I passed him at the end of the last bend and felt I finished strongly.

Things got a bit hazy during the race. I didn't lose count of the laps exactly, but it sort of felt like I did. Maybe that's just lack of experience. Concentration is definitely something to work on. I struggled to register the splits being shouted into my face and never thought to glance at the clock until the last lap. Another consideration is the watch. I ran with the stopwatch today, and started it at the gun, but I didn't look at it again until I stopped it after the race. I think for the short laps of indoor races it's just not needed, so I'll leave it off next time. There is also a tiny bit of time lost at the start between hearing the gun, starting the watch, and starting your legs.

Felt fairly wiped afterwards and could taste blood at the back of my throat. Felt like puking for about 10 mins but nothing came. Decided to skip the 800m – would have been silly to attempt another race. Instead stayed around and enjoyed spectating for a few hours.

Definitely enjoyed my first indoor experience, I felt good on the surface and the tighter bends weren't an issue. A PB too, though that's no saying much, as the last one was soft and from a very slow race. An obvious target for the next 1500m race will be sub 4:20.

Total weekly miles: 25.7

Next few weeks: No more races planned for a while, so the next few weeks will be a chance to get the mileage back up and get more consistent training in. I need to get in more speed work. I might do the MSB 5K on 19/03, by ill see what the coach recommends.

dna_leri · 01-03-2017 08:59PM

vanderlyle wrote: »

Sun 26/02: AM: Leinster Indoors 1500m: 4:22.52 (6th place of 9) PM: 25 mins strength/rehab

Felt fairly wiped afterwards and could taste blood at the back of my throat. Felt like puking for about 10 mins but nothing came. Decided to skip the 800m – would have been silly to attempt another race. Instead stayed around and enjoyed spectating for a few hours.

Definitely enjoyed my first indoor experience, I felt good on the surface and the tighter bends weren't an issue. A PB too, though that's no saying much, as the last one was soft and from a very slow race. An obvious target for the next 1500m race will be sub 4:20.

.

Nice going on your debut on the boards, sounds like you gave it all.Well done.

vanderlyle · 05-03-2017 06:50PM

Fairly uneventful week.

Mon 27/02: AM: 4.6 miles. PM: 4.6 miles.
Tue 28/02: AM: Off. PM: 4.9 miles. Drenched and frozen after this. +25 mins strength/rehab.
Wed 01/03: AM: 4.6 miles. PM: 4.9 miles.
Thu 02/03: AM: 4.6 miles PM: 4.9 miles + 40 mins strength/rehab.
Fri 03/03: Off.
Sat 04/03: Hills: 10x 0.2 miles, jog back recovery
Splits: 67 67 68 67 67 66 67 68 67 67
http://www.gmap-pedometer.com/?r=7008923
Plan was to get to 8 and see how I felt. Felt good after 8 so tacked on 2 more, and I was able to keep the last two splits consistent. 2 mile jog to and from; 8 miles total. Ground has cut up badly since I last ran around here.

Sun 05/03: 70 mins long run around the park. 9.3 miles avg 7.32m/m.

Total this week: 50.4 miles. Back where I want to be (40-50 mpw).

Total Feb: 98.6 miles

Pace on the commute runs varied. Monday was slow around 8.10m/m, the rest around 7.35m/m, with Thurs AM a bit faster at 7.20m/m because of a nice tailwind. Feb mileage was a long way off January’s total of 199. But I’m lucky to have gotten away with a relatively minor calf strain this time.

Next week: Track session Wed PM and Club XC race next Sat. Might skip the race for a faster session as I have no desire to flog myself around the park for 6 muddy miles. An alternative was to run it as a tempo, but after thinking about that, it seems like an insult to the others who will be racing, and to the club in general.

vanderlyle · 14-03-2017 11:46PM

I need to make a confession – I discovered this week that my mapping has been slightly off for the last while. It turns out that almost every 4.9 mile run that I’ve recorded over the past few weeks was actually only 4.8 miles. I feel ashamed and downright dirty for having deceived you. Please forgive me.

Mon 06/03: AM: 4.6 miles. PM: 4.9 miles. A different route than usual tonight, and it actually was 4.9 miles. I swear! Followed by 50 mins strength/rehab and foam-rolling.

Tue 07/03: AM: 4.6 miles. Legs tired. Must have really felt that extra 0.1 mile last night! Joking aside, legs were quite tired this morning. Need to improve my sleeping habits. PM: 4.8 miles.

Wed 08/03: AM: Off. PM: 10x 400m in 70-72, 90s recovery
Splits: 74 73 68 70 67 72 72 72 71 70
On conyham rd tonight. Struggling after #6 and didn't know if I'd finish it out. But settled the pace down and felt better. Reps 8,9, and 10 were among the most comfortable I felt all night, and my form felt good right to the end. Tonight was slower than the last 400s session on 15/02. But that night I only managed 9, and was dying, and form was gone out the window on the last few.

Thu 09/03: AM: 4.6 miles. PM: Off. Out with friends.

Fri 10/03: Off.

Sat 11/03: AM: Club XC race. About 3.4 miles, avg pace 5.50m/m.
3rd place, but that’s distorted because some of the stronger lads were absent due to targeting Bohermeen / Ballycotton / elsewhere. Enjoyable morning though and a good workout on the munich lap.

Sun 12/03: AM: 8.2 miles in 57:00 avg 6.57m/m. With fast finish.

Total this week: 43.1 miles

vanderlyle · 20-03-2017 02:24PM

At a 3-day training course this week Tues-Thurs which interrupted things a bit.

Mon 13/03: AM: 4.6 miles. PM: 4.6 miles.
Tue 14/03: Off
Wed 15/03: AM: Off. PM: 8x 300m, 60s recovery
Splits: 53 52 51 51 50 49 49 47.
Idea was to start slower and gradually make them faster, so it was nice to actually do it right for once. This was the exact opposite of a similar session on 19/02, where I went out too hard on the early ones. + 45 mins strength work.

Thu 16/03: Off
Fri 17/03: 5.7 miles @ 7.13m/m. Strong headwind for sections of this.
Sat 18/03: Hills: 8x 0.2 miles, jog back recovery
Splits: 66 67 67 66 67 68 65 67
Tough going with a strong headwind, rain, and slippery ground. Good to have company on this one, would have been much worse solo. +15 mins core work.

Sun 19/03: 60 mins 8.6 miles, avg 7.00m/m. Awful weather this morning. Up there with the worst conditions I've ever ran in.

Total miles: 32.8

Next up:
I'm starting a session of drills and basic plyometrics next week. Hope to add this to my schedule each Monday. Also planning on joining up with the TCD group in Irishtown midweek for their track sessions. I have no races planned for the immediate future but I'm looking at the ALSAA 1 mile on 11/04 as the next potential.

vanderlyle · 18-04-2017 12:00PM

Out of action for a while after a minor setback in late March with some back pain. Back at it now, and feeling good once again. This week was the first real return towards normality, and happy to report no issues.

Mon 10/04: 3.7 miles in 30 mins, roughly 8.00m/m.

Tue 11/04: ALSAA 1 mile track race
5.06 for the mile on a windy night. I had intended on testing myself to see where I was after some time off, but honestly the less said about this the better. A poor effort, and a result to match.

Wed 12/04: 10x 300m in 50 seconds, 1:30 recovery
Splits: 49 49 49 50 50 49 48 49 46 47.
At the club track, good to be back with the training group. We picked it up for #9 and #10. Felt good, only on #10 did I feel like I was losing control a bit. Those generous recoveries will have to come down though as the season progresses. Did a set of drills before starting.

Thu 13/04: 4.0 miles in 31 mins, avg 7.52m/m. Around Waterstown park for a change of scenery.

Fri 14/04: 5.7 miles in 43 mins, avg 7.33m/m.

Sat 15/04: 5x (600m @3K pace, 200m slow jog, 200m hard, 2:00 recovery)
Splits: 1.59, 0.28; 1.55, 0.29; 1.55, 0.30; 1.57, 0.28; 1.54, 0.28.
First session on the polo grounds this year, in flats. Struggled a bit on the last of the 600s finishing into the wind. But felt great on the 200s with the tailwind.

Sun 16/04: 6.9 miles in 49 mins, avg 7.06m/m with pick up for the last mile.

Total weekly miles: 31.8 miles

Next while:
Busy few days ahead with road relays next Sunday 23/04 and the first Dublin graded meet in Morton stadium on the following Wednesday 26/04. At the road relays, I'm down for a 2-mile leg, but that may change depending on who is available. Looking forward to the graded meet, which will be a chance to get my first 800m time since last July. With those two races coming up, I am reluctant to add on too much mileage, so I will hold off on doing too many run commutes for a little while.

running up that hill

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