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Making every mile count

dublin runner

With DCM 2013 done and dusted it is now time to look forward to 2014. I have lurked around these parts long enough and now the time is right to stick my head above the parapet!

Background

I began running in Spring 2012. Running a marathon was always a life goal. DCM 2012 was the target as it was my hometown marathon. I enjoyed the day and ran it in a very enjoyable 3.46:17. I loved every step. Beforehand I thought that this would be it, marathon box ticked and now to do something else! In truth, this was just the beginning and I quickly realised I wanted/needed to continue and improve (I’m quite competitive!).

2013 saw big improvements, particularly from August onward (here I began coaching sessions). My PB for the half marathon dropped to 1.24:28 (Athlone Flatline) and the possibility of a sub-three hour marathon became a real possibility. Training went well and I peaked with a 90 mile week three weeks out from the goal race of 2013.

The plan for Dublin this year was simple, run with the 3hr pacers until Mile 20, let the pack do the work and hopefully push on. I knew I was in good shape and secretly thought a 2.56.xx was a really possibility, although never sharing this with the coach! The plan was executed perfectly to Mile 20 and I felt strong. Here is where I wanted to gradually wind things up and finish strong, bringing the miles down to the 6.20’s. Unfortunately, cramp struck from nowhere at mile 22. What a time for your first ever leg cramp! I dug in and motored on. To be honest I was in pain. The pace never slowed though and I finished in 2.58:53. I was delighted but annoyed at the same time. I was full of energy but cramp stopped me cruising to the time I secretly wanted.

2014

My 5/10k times are quite weak in comparison to my marathon time. November and December will see my first ever plan for these distances. January will see the start of a new marathon training.

Distance|PB|Goal
5k|18:24|>17:20
10k|40:09|>36:30
Half M|1.24.28|>1.20.00
Mar|02.50:53|02.49:59

The plan and goal is the Paris Marathon in April but I have a few fall back options in case that doesn't work out. My 10K time is particularly soft so I’m look forward to taking a chunk off that! These targets will motivate me until Spring.

Anyway. The days since Dublin involved way too much Guinness and bad food so time to get out those runners and get running.

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AuldManKing

great long run there - whats the usual in race fueling routine for a goal marathon??

dublin runner

Thursday 22/2

AM: 8 Miles Recovery @8.09p/m
PM: 5 Miles Very Easy @7.49p/m

Friday 23/2

7 Miles Very Easy @7.37p/m

Maybe I could have done more miles, maybe. I think this week last year I ran over 100 miles but I won't be chasing miles this time around. I have been solid and consistent regarding miles so, with that it mind, no arbitrary mileage targets.

Anyway, I will be doing enough time on feet the following day.........:rolleyes:

Saturday 24/2

24+ Miles
-inc. 23 Miles @Steady (6.01p/m)

The interaction went along the lines of:
'Good to go long at weekend?'
-'Sure am. What are your thinking?'
'Do 23 steady, same pace as the previous run.'
-'Will do!'

Do 23 steady, no explanation needed! Two words and one number means one long run.

https://www.strava.com/activities/1423245152

It must be said that these types of runs are the ones I am particularly suited to. I may not have a sporty 2 litre petrol turbo engine but what I have is a steady 1.6 diesel. Sure, it may not have any speed but it's good on the motorway, something along the lines of an Octavia. Anyway, enough of that forced analogy! After a half a mile warm-up (it was freezing), I quickly settled into my default steady speed. I wasn't feeling too hot on the opening miles. may it was the thoughts of another 22 miles on my, maybe it was the thoughts of sharing the roads from that reality weight loss programme 5km. One big lap of the Park later I was back at the car, after one very brief pit-stop. He wanted me to practice my drinks but after almost 11 miles, an hour in freezing temperature, I really did not want to stop tough. The back was broken on the run and I was feeling quite comfortable, more so compared to 2 weeks ago. I attempted to up the pace over the closing 3 miles but the legs could only manage 5.50s. I wasn't tired, I was just beyond cold having dumped the hat, gloves and extra layer. Bad mistake!

2.18 minutes on the feet at 2.38/2.39 marathon. Very happy given the controlled effort level.

*Fueling: One gel, small bit of high 5 electrolyte drink at mile 11, hoping the weather improves as Rotterdam has a tendency to be a hot one

Sunday 25/2

9.25+ Miles
-inc. Adamstown 10km @6.49p/m in 42.35

I was at the race so I thought I may as wll run the race and get the miles done before midday. I made a bit of a mess of what was supposed to be a very easy run. I ran the whole 10km without looking at the watch, expecting to see 45 minutes or just over on the clock on finishing. The effort felt very easy indeed but the legs were somewhat jaded. i should have taken notice of the pace because 6.49 was not, and never will be, very easy recovery pace. A bit of a rookie mistake but the pace did feel very measured.

Very well organised race, on a very fast flat course on paper. Unfortunately the wind had other ideas, meaning any notion of fast times were out the window. Happy not to be racing in those conditions..........;)

WEEK TOTAL: 95.50+ MILES

dublin runner

Monday 19/2

Long Easy Relaxed
-18.25 Miles @6.30p/m

A very enjoyable run around South Dublin, taking in Rathgar, the City Centre and the Liffey, before making my way back through Sandymount. The instruction was to run relaxed, which is coded terms doesn't mean easy, yet doesn't mean fast. The legs were a small bit tired starting out, expected given the previous days race, but I knew this would prove to be an enjoyable one after just half a mile. I was a wee bit surprised to see 6.30 average on the screen on finishing. I only looked at the watch for distance, expecting to see mid 6.40s; a good sign, especially given the 'relaxed' effort levels!

Tuesday 20/2

8 Miles Recovery @8.09p/m

I dialled this one right back. Right back! Not because I was tired, which I was, but because I knew I had a nasty little session the following day. Bracing for what is has yet to come!

Wednesday 21/2

Session: 6x1m @10km ~reducing recoveries (2min to 1min)

11+ Miles

I woke up bloomin' exhausted. I almost got violently ill at the prospect of hitting the cinder so i succumbed to the treadmill :rolleyes:. This session actually works quite well on the machine, having previously undertaken the exact same session last year in the gym. I played this one smart; starting at 5.30 pace for the opening 2 reps, before upping the effort. I calculated that the pace on the screen, in conjunction with the incline, meant that 5.18 a mile equated to 5.30 effort on the open road, or planned half marathon effort. After settling, along with the legs waking up, I upped the effort and gradient from the 3rd rep. I wanted the last rep to replicate the closing mile of a 10km race so I again upped the pace and gradient.

I remember doing this session the last time, feeling good throughout and in the immediate aftermath. That didn't last long! I was in a hoop tat night so with that in mind, I didn't absolutely hammer the last mile like last time! I was certainly working at the end.

A good session - far below marathon pace and feeling good. Oh yeah, what is marathon pace?

PM: 5 Miles Recovery @7.48p/m

Weight down, with another 4-5kg to fall off hopefully. At this stage I don't need a weighing scales - I can tell when running or by getting the 'fat' test off the better half. That usually entails me asking: Am I still fat or have I lost weight?!

Bohermeen is the next big target. 5.30s all the way baby.......or for as long as I can hold! I hope to give my 10k PB another shot but with very few weeks reamining and very few good races left, it may have to wait a bit longer.

AuldManKing

Modest as ever - congrats on the win - and a good 14 seconds ahead of 2nd place.

dublin runner

Monday 12/2

AM: 6 Miles Easy @7.30p/m
PM: 6 Miles Easy @7.24p/m

Tuesday 13/2

13 Miles @6.46p/m
-inc. Fartlek - 3x3min, 6min, 3x3min ~ all of 90sec easy

I am not a morning person. In fact, I think people who enjoy the mornings to be of questionable disposition! I needed to get this one done early, before breakfast but most importantly, after coffee. I also needed to get in enough miles to buffer the loss of miles across the proceeding two days. The session itself was fine; working hard but not overreaching. I didn't set up the watch, choosing to focus on effort. The effort was there, not as sure about the pace. The run flew by and by 11.30am I had a glass of Cabernet Sauvignon in my hands before the flight. Cannot remember the last time I had a drink before midday! It's been a while......:rolleyes:

Wednesday 14/2

AM

Hamburg Run (1/3) - 5 Miles Very Easy @7.19p/m

PM

Hamburg Run (2/3) - 6 Miles Easy @7.04p/m

An obsession with running isn't always necessary but it certainly does help. I'm not too sure if I fall into that bracket just yet, preferring to call myself 'mostly dedicated’. The AM run was quite enjoyable before taking myself back to the hotel to take in a few miles after covering half of Hamburg walking. It's hard to explain; running is not the annoyance, it's the thought of it! Once out, I usually really enjoy the easy miles, seeing more of the city than I ever would doing what normal tourists do. The best way to view it is balance - do the training first, indulge in the stuff that makes one fat and unhealthy after!

Thursday 15/2

AM

Hamburg Run (3/3) - 5.25 Miles Very Easy @7.41p/m

Oh, the hangover. A great night was had, meaning this run was somewhat groggy setting out. I needed to time this run early enough to make full use of the breakfast offered in the hotel! Job done, another pair of runners retired on foreign soil.

PM

6 Miles Easy @6.58p/m

Back to Ireland with a bang - straight into a forgotten work assignment. This proved a right pain but I squeezed in an enjoyable run. A little bit on the quick side given the imminent deadline! I have really gotten into the mentally of running properly easy so to see 6.xx was definitely unusual.

Friday 16/2

AM: 7 Miles Easy @7.25p/m
PM: 6 Miles Easy @7.21p/m

Alas! The weekend suddenly opened up, well Sunday at least. This a few years ago would have meant a night on the rip but after a chat with the man in control, a Sunday 10km race was the seen as the more sensible option.

Saturday 17/2

5 Miles Very Easy @7.45p/m
-inc. 3x30sec progressive strides

A very easy day, followed by a long work workshop. Long……..

Sunday 18/2

Ballykelly 10km - 34.14

The announcer stated that the turnaround of this out-and-back course would be a bale of hay. Love it. This bale signalled the 5km mark of the course. Here we would retrace our steps, undoing all our good work! A group of three reached here, having seemingly fought a noticeable headwind. The opening 3 miles felt good; in control, with the pace feeling manageable. I again neglected the watch and focused on effort. In hindsight, mistake No.1. I got the feeling immediately that I was to be the wind buffer for the lads so I attempted not to run the straightest line, choosing to zig-zag at time when suited. For whatever reason, I got really annoyed about this, feeling the lads will attempt to pull away with the winds on our back on the return leg. I let myself down here. I turned around after the 4km mark and said “mind doing some of the work?” I am still p1ssed off at myself for not just doing what I was here to do - run. I was disappointed to say something like that but when you are running on a miserable day it can be hard not to. No excuses - I was in the wrong.

After my little word, he did take to the front. Fair play, I thought. It though make me feel worse about my verbal broadside. I hit the split button on the watch, anticipating running 5.20 pace for the run home. I was feeling good and confident that with some wind assisted miles I would seriously up the pace. How wrong was I?! We turned. We turned into a horrible nasty full on headwind. That wasn’t the plan! It really did feel like the Magic Road - wind no matter what direction you ran. I was here to run hard, not to worry about anyone else. That was the directions given to me before throw in so I made a mess of it.

There was nothing for it but to grit it out. He pulled ahead a bit but just before the 6km mark but I leveled and pulled away gradually over the remaining 4km. Running into a wind suits my style of running. I have no kick no real speed but strength-wise I am strong. Unfortunately, this also meant the pace dropped considerably.

Overall, a very good workout. I seriously mismanaged this race, probably losing 20-40 seconds in retrospect. In running within myself over the opening half, it meant I couldn’t pull anything back over the second half.

I warmed down with the aforementioned runner. Lovely guy, accepting my apology.

Happy with the effort, not with the time. Next!

-w/u 1.25+ Miles +drills/strides
-w/d 3.15 Miles

PM

5 Miles Very Easy @7.40p/m

WEEK TOTAL: 80.85+ MILES

A good week.

With 7 weeks remaining, I feel in a good place. I would however like at least one PB heading into taper. It is impossible to be in peak 5km/10km/10m/HM shape when in the full throws of marathon training but I really expect, demand in fact, some good times before the gun in April. Patience Anthony, patience!

dublin runner

Monday 5/2

Medium Long Easy
-16 Miles @6.57p/m

A nice jaunt after the previous days 10 mile race - not too long, not too short. Legs good, hangover bad!

Tuesday 6/2

8 Miles Easy @7.11p/m

Today was simply about easing off and getting myself into some type of rested state before the next days session. If I could remember one step of this run I would write something here. As I recall not one second of this uneventual run.......NEXT! :cool:

Wednesday 7/2

Session: 4x1km @10km, 4x800m @5km ~all off 90 cruise jog

8.25+ Miles

On paper: A recovery session after the 10 mile race on Sunday
In reality: Bloody hard!

I set out, confident about this one. Again, on paper it looked fine. I got a nice little sense of dread on the warm-up down to Blackrock Dart Station - it dawned on me this may be a bit tougher than I had initially thought! It was incredibly cold this morning, with a nasty headwind to negotiate the whole way to Sean Moore Park on the cards. The opening rep was hard and cold. The remaining 1km reps felt ok but again, hard! I guess the short recoveries impacted the effort levels throughout. The 800m reps were pretty woeful, with the hamstring seriously tightening again. I had to reign in the effort but in reality, I was fairly whacked by end.

I got home, a cold tired mess. So cold. I wasn't hopeful on analysing the session in the warmth of indoors but I was pleasantly surprised. Sure, the 800m reps were as bad as expected but the 1km reps were fairly good. No watch looking this morn.

Splits:
3.13, 3.13, 3.14, 3.14
2.39 (level crossing impacted), 2.34, 2.34, 3.38 (nasty u-turn impacted)

That equates to a 10km time of 32.20-32.30. The 800m splits I will forgot as I had to pull in the pace/shorten stride (excuses, excuses!)

PM: 6 Miles Easy @7.16p/m

Friday 8/2

AM: 7 Miles Recovery @7.48p/m
PM: 6 Miles Easy @7.26p/m

Friday 9/2

9.50 Miles Easy @7.23p/m

Saturday 10/2

21 Miles
-inc. 20 Miles @Steady (6.02p/m)

https://www.strava.com/activities/1400477439

Time was in short supply today so I was up early (for me) to take myself on the 30 minute trip to the Park. I could of course have run this on the roads close to home but there's something about the Park, something that increases the importance of the run. Basically, I know it close to marathon day when I make the round trip across the river! After the shortest of warm-ups I was off. My plan was to make this one tough; a hard day, without going into the red. I took myself around the Simon 5 Mile route twice before shaking it up and taking in the North Road (admission: I got bored!). The opening 5 miles were ok, if a bit fast (29.5x). I felt good, even if the second lap was mentally tougher. I couldn't stomach a 3rd and 4th lap (to make it 20 miles) so I made the mistake and shaked it up! I was quickly back on the S-Bends, this time in reverse. The effort level soon shot up as the wind battered me senseless. Horrific. This is where marathons are made, I told myself. The remaining miles were ticked on in good fashion, with the last wind assisted mile being the fastest (5.38).

All in, a great days running and training. Delighted with the page give the effort. These runs are tough and so they should be. I find them to provide a great physiological boost; mentally draining over an overtly physical task. Job done with a healthy sense of satisfactions.

If I continued on at that average effort for an additional 10km I would have gone through the marathon in 2.39 (garmin adjusted time). That hopefully bodes well for April as I could have gone on without much trouble, albeit quite tired!

Sunday 11/2

9 Miles Easy @7.21p/m

No sleep, long work day = enjoyable run. That brings a very good week to a close.

WEEK TOTAL: 90.75+ MILES

dublin runner

Krusty_Clown wrote: »

What? No mention of the surges? I too was listening for the claps that indicated a repeat of last year! I reckon a break of two months between road races just leaves one rusty and if there were a follow-up 10 mile race in a couple of weeks (like last year) and no hamstring troubles, both of us would run a lot better and would have been more competitive. I think it provided a good training boost though, so job done.

Some good news this morning:

So I'll be seeing you there!

Brilliant stuff. Told you it was worth chancing your arm!

I really hate that method - counting the gaps between clapping. As informative as it is, every time it happens a sense of dread clouds the body and mind! It's a good method though - shows no weakness, unlike turning around every 50m to see where that feeecker is!

From being disappointed I now know I can hold that pace for an additional 5km so that bodes well. I think racing tests your limits; a skill, a learned activity. Without a few races under the old belt I find it hard to fully trust myself. What I do definitely know is that my flexibility has taken another drive, hence the muscle tightening. Getting old, ha!

Roll on Bohermeen: REMATCH!

Krusty_Clown

What? No mention of the surges?

I too was listening for the claps that indicated a repeat of last year! I reckon a break of two months between road races just leaves one rusty and if there were a follow-up 10 mile race in a couple of weeks (like last year) and no hamstring troubles, both of us would run a lot better and would have been more competitive. I think it provided a good training boost though, so job done.

Some good news this morning:

Rotterdam wrote:

OK for corral A.

So I'll be seeing you there!

dublin runner

Thursday 1/2

8.25 Miles Recovery @7.53p/m

Friday 2/2

6 Miles Very Easy @7.34p/m

Saturday 3/2

4 Miles Easy @7.24p/m
-inc. 30sec stride @3km

Sunday 4/2

Trim 10

4th - 55.06

I was looking forward to this one, having ran my best race of 2017 here. I wasn't lacking confidence per say but knew any result was possible given the many months since a proper race effort. That barren may stretch as far back of Amsterdam in October.....that's a long time! I knew I was in decent shape but how good I had honestly no idea. None! Sessions are sessions, races are races. I train to race, not train to keep fit. I like to be fit but I prefer to push myself and whatever the result, so be it. Times and placings matter of course but maxing out my ability is the driving factor in putting on the runners.

The race was soon underway and I felt fresh. I knew deep down that I didn't quite trust myself today. I tried to park that thought but I guess that comes with being so race rusty. I decided to neglect the garmin and focus in on the guys around me - Peter, Gary and a guy I recognised from Mullingar. I knew Gary and Peter to be 2.30 athletes so knew I was in soild company. Our small group quickly splintered after Mile 3, with Gary making the effort to close the gap. I really should have latched on and backed myself. I didn't. I was now running very much solo with the lads ahead holding their lead. The effort fluctuated from 'easy' to 'hard' a bit too much. The effort level soon settled but as soon as it did my hamstring started to seriously tighten. That very much knocked me. I had no option but to level off the effort and just run. The tightness got no worse but I did have to compromise by stride somewhat.

Mile 5, Mile 6........

I had no idea who was behind me and more importantly, how close! I listened to the ripple of applause generously afforded me by the friendly on-course support. As soon as they clapped for me, I waited. I waited, I counted. How long before they clapped for the next athlete? I hedged I had a 10-15 second lead on whoever was tracking me.

I wasn't hurting to any great degree but the leg did hand me some noticeable jolts over the course of the next 2 miles. On passing Mile 8, I knew I would get home in one piece.

A good hard effort overall. I am in a good place. I just now need to start working a bit harder and I know the results and times will come!

Very disappointing not to have reached the highs of last year but all eyes on the prize.

-w/u 1.50+ Miles
-w/d 2 Miles

PM

5.25 Miles Very Easy @7.37p/m

Sometimes pointless miles are needed. 'Nuff said...........:p

WEEK TOTAL: 79.75+ MILES

dublin runner

Swashbuckler wrote: »

Those sessions are eye watering. Best of luck in Trim.

Cheers!

AuldManKing wrote: »

Regarding your comments on your coaches approach to a long run, any other snippets that he likes/dislikes or does differently??

I guess I will try to answer that question and in doing so, not answer it all! Like all sessions be it speed-work, hill or race specific, the long run is no different in terms of individuality or specificity to the athlete. I won't try to answer the question for him but at this stage he knows my strengths and weaknesses, what I like and what I don't like. With the short run in to Amsterdam, I think we both know eachother a bit better this time around. My weaknesses are plenty(!) but the big gap in my running is my speed. When I train with the club, Luke or whoever they would honestly leave me for dead on the short track reps - no contest! The strength is my strength so there really isn't any emphasis put on the long run. I know that may sound counterproductive whilst marathon training but at this stage, running easy 20 milers delievers very little training benefit. It needs to be done but that is taken for granted, barely mentioned.

Asides from long easy after sessions or races, the idea is to run into the run and push through fatigue near the end. I haven't been so good on that account recently but a few miles at the end, let us say MP +10-20 seconds, shouldn't push you over the edge - nothing hammered out, just a nice increase in pace. I need to be more diligent here.

I know what is to come - long 16-24 mile runs at steady!

Again it's all about individuality. He would have someone do very different long runs if coming from a speed background (you should ask him!) Asides from that, many sessions come in at 14-18 miles when all in. Is that a 'long run'? I guess it is.

There's many way way to skin a cat. I just have to make sure that f'er is stark naked

..........

Well done in Raheny. Great too hear so many positive results!

OOnegative wrote: »

All the best in Trim Sunday, when I didn’t see your name on the entry list I figured you weren’t racing it.

Thanks - I'll be there :pac:.....No Bewley's coffee this year but the best course in Ireland in my opinion. Brilliant race.

OOnegative

All the best in Trim Sunday, when I didn’t see your name on the entry list I figured you weren’t racing it.

AuldManKing

Regarding your comments on your coaches approach to a long run, any other snippets that he likes/dislikes or does differently??

Swashbuckler

Those sessions are eye watering. Best of luck in Trim.

dublin runner

Monday 29/1

Long Easy Run
-19 Miles Easy @7.00p/m

It kind of goes without saying that coach would like most long runs at a decent clip, or progressive in nature. The only real difference is the day after a session or race. I don't even ask now. The only difference later on in the plan (I am guessing) is that many will become steady. I got to 14 miles, having spent the last 14 miles gearing myself up to pick it up. Well, that was a waste of flippin' time! The wind had battered my soul and I just couldn't muster anything up. The legs felt like two planks of wood so I trudged home. All good, just a small bit fatigued.

Tuesday 30/1

10 Miles Very Easy @7.46p/m

I have a new favourite place - the West Pier, Dun Laoghaire. Sure, it doesn't have the trapping on the more famous, better looking tourist Pier, but it's now mine! Flat as a flat pancake and all on gravel and trail.

Session tomorrow.

Wednesday 31/1

13.75+ Miles

Session: 1m@LT, 4x200m, 2x400m, 800m, 2x400m, 4x200m, 1m @LT ~1min rec b/t all

1 Mile @Tempo: 5.25
4×200m: 36, 37, 38 (long), 35
2×400m: 73, 73
1×800m: 2.31 (hard)
2×400m: 73, 74
4×200m: 34, 36, 34, 34
1 Mile @Tempo: 5.25

~1min recovery between all (mix of jog and walking)

A bruising session in very tough windy conditions. The run down to the track in Irishtown was tough enough with a strong headwind making things <cough> fun! Stupid me. Originally the plan had the framing mile reps at marathon effort but I asked could I push them to tempo pace. Why?! Well, he agreed. The mile to kick off proceedings was fine but the wind made things tricky. The first set of 200m was mainly into a stupid wind. I also made a mess of their distance. This was proving a hard one, that's for sure. 400s negotiated and onto the 800m rep. Just described quite beautifully in the message as 'uncomfortable'! That it was. So, I got through it and it took me 5 minutes to put on my leggings - a sure sign of a tough session! Confidence was low at the end (totally wiped), very low. I took my sorry a$$ on the 4+ mile run home. A real Jog of Shame. On reflection a good session in trying weather (horrific at times).

Why did it feel so hard? Because it was! Good honest splits -a good days work. Confidence largely resolved.

So, thoughts turn to the weekend. The Trim 10 is my season opener. I am truly shooting in the dark given that is my first race in quite sometime but here is hoping!

dublin runner

Monday 22/1

AM: 6 Miles Recovery @7.54p/m (grass)
PM: 6.50 Miles Easy @7.19p/m

Tuesday 22/1

11 Miles Easy @7.30p/m

T'was fierce mild, regretted wearing the tracksuit after a few miles. Nice 'n easy before session day.

Wednesday 23/1

AM

Session: 14x(200m hill, jog down recovery)

10+ Miles

Another enjoyable spin to Howth. The warm-up was a 3 mile climb to the final turnoff leading to the Howth Summit carpark. Some warm-up! The legs felt in a decent way after the previous two easy days. The session was soon underway; us doing 200m reps, coach doing 250m. Today provided another example of, if you plan it well, of how a session can work, even if there happens to be quite a gulf in standard between athletes! Rep after rep, jog recover after jog recovery. The session was soon telling on the legs but after 8 or so, one could see the exit door and mentally it became a lot easier. I soon realised we were being used as a target to chase, which meant no let up. After 10 it felt like I was running in slow motion but luckily the pace wasn't going backwards (it just felt so).

A good session. A session that keeps the speed in the legs but also builds strength. Just thank the big man that the win was on our backs........

Hills, hills, hills...........:pac:

PM

5 Miles Very Easy @7.42p/m

Thursday 25/10

AM: 6.25 Miles Recovery @7.49p/m (1/2 trail - Pier)
PM: 6.50 Miles Easy @7.13p/m

Friday 26/10

8 Miles Very Easy @7.30p/m

Raheny 5 still on the cards. Just.

Saturday 27/10

AM

5 Miles EASY @7.31p/m

Nice run around Lough Rynn.

Raheny? Still on the schedule but plugged the plug later that afternoon. Time was just way too tight to make it over after work.

PM

Session: 5x(5min @10km, 2min jog rec) ~all by effort

No way the first split is correct! First 3 into the wind, feeling very good. Probably should have pushed the pace and effort. Good session on the roads. Loads more there.

5.43 ??????? :rolleyes:
5.30
5.28
5.23
5.22

Last minute text, last minute session. I guess sometimes you just have to adapt.

A nice session along the strandI set up the session on the watch and off I went, not looking at the watch once. The splits were decent; not good, not bad, just ok.

Sunday 28/1

13.25 Miles Easy (hilly) @7.13p/m

I postponed the long run until the next day as it was getting late. I decided, for whatever reason, to drag myself up Killiney Hill. I felt tired on the climb, running stupidly at 5.1x pace on the return for over half a mile. A bit of garmin watching, a bit of a slog but all in, fine.

Running freewheel downill is great fun. It really does release the inner child! As a grown adult though - pretty stupid and pretty much looking to fall, run into a car and/or injure myself!! Great craic though.....:D

WEEK TOTAL: 86.50+ MILES

OOnegative

Best of luck in Raheny Anto if you make the start line, run well.

dublin runner

Monday 15/1

AM: 6 Miles Very Easy @7.45p/m (grass)
PM: 7 Miles Easy @7.28p/m

Tuesday 16/1

9 Miles Easy @7.32p/m

Wednesday 17/1

Another Wednesday, another session.

13+ Miles

Session: 5x1mile @10km - reducing recoveries ~2min, 1.45, 1.30, 1.15

Not bad, not good. The main thing? The main thing is that it is done! Short recoveries, long reps.

Splits: 5.26, 5.23, 5.24, 5.28, 5.22

I had initially hoped for 5.20s but just a shade beyond me this morning. I was still fairly tired but no excuses. Well, on topics of excuses the wind on the the home-straight, as well as the biting cold was a hard hurdle to overcome. I struggled in large parts today if the truth be told. The effort was there, just not the pace. Although I had company today, he rightly pulled the plug early on. Unfortunately, this led to many solo laps! A grind.

Thursday 18/1

AM: 6 Miles Recovery@7.58p/m (grass)
PM: 8.25 Miles Easy @7.28p/m

Friday 19/1

8+ Miles Easy (no watch - 4 mile marker and back)

Saturday 20/1

AM

4 Miles Shakeout @8.20p/m (mainly grass)

If I weren't marathon training there would be no chance of me squeezing in this early run to make up the miles! With time against me today, I need to get this one done early. Listening to Matt Cooper at 7am was a grim affair. I haven't listened to him ever really. That won't be changing! Back to my podcasts, I think.

PM

Session: 14x(400m @5km, 40 sec jog recovery)

8+ Miles

Average: 75/76sec

Sitting in my car; waiting for the weather to improve, waiting for divine inspiration or just delaying the inevitable. After falling asleep, waiting for over 30 minutes I finally put on the runners in the Park. The legs felt ok but motivation was at a low point. A mere 4 minutes later, en-route to the Tom Brennan loop, I felt great! The session was programmed into the watch and after a short warm-up (a benefit of the AM run) I set off. The session was really good fun and a nice escape from the trappings of track running.

A crackin' session. Why did I ever worry about it?!

Sunday 21/1

Long Run (progessive)
-19 Miles @7.00p/m

The instructions were to make this progressive and to max out at 18 miles. I only managed the progressive part right at the end, finishing at a decent clip. I went over distance after messing up my route somewhat. A very enjoyable run. Great to be back at the longer stuff.

WEEK TOTAL: 88.25+ MILES

A very good week in the bank. I have totally switched off on the easy runs, allowing them to be slower than ever before. That most definitely is a conscious decision, deciding to run a lot more on grass and generally relaxing a lot more on non-session days. I hope to race next week so I hope to possibly jump into a race this Sunday, if my schedule allows.

Going in the right direction. Happy!

dublin runner

Saturday 13/1

16.10+ Miles
-inc. Steady Half Marathon in 1.18:17

Kildare Half Marathon

The sheer fun of the day diluted the disappointment today. The plan with the coach was to run this one 'by feel', with me stating that running mid 5.40s shouldn't put me under too much strain. Now, this was all before the legs departed me after the midweek session! I have honestly never felt aches like the ones experienced, even after raced half marathons! (fulls, yes) I soon settled and followed in the wake of a runner I didn't recognise. The race was essentially 4 laps of the Donadea 5km loop. The first climb of the day had me in an already tired state! Not a good sign. With no one in close proximity, I followed the leader and pleaded with the legs to turn up! No chance. He dropped me on the 2nd lap, slightly increasing his lead over the 3rd lap. I was very tired but aerobically fine. The issue today was the condition of the legs!

I mentally gave in over the 3rd lap and phoned it in. I woke up on the last lap, closing the gap from 30 to 10 seconds. I have no doubt I could have caught him but a huge part of me didn't want a race over the last mile. Bad attitude? Perhaps. I just think I was wrecked!

A fantastic event and race. It's a shame more races aren't like the ones today - just a very well organised race in a great location.

A good session in hindsight, especially over a tricky trail course.

Sunday 14/1

15.50 Miles Easy @7.08p/m

As I am still minding the leg, this was the maximum distance I would push it today. The leg still has a dull ache, perhaps leading from a tight calf. A very enjoyable run, with the legs feeling fresh.

Disappointing not to be doing 18-20 mile runs but it is what it is. I do have an abundance of long runs in the legs from last year including: one training marathon, one paced marathon and two raced marathons. I guess I am covered but a big part of me thinks this is the body finally giving out to me after all the punishment!

WEEK TOTAL: 78.70+ MILES

I am very much struggling to get races in at the moment. The Trim 10 is quickly approaching. Added to that, mileage is down considerably with the leg. Let's be positive though! :pac:

I am not chasing fitness. I am chasing the last 5% to make the next step up. Only 5% but I know how tough it will be.

OOnegative

Nice 2nd place, no doubt taking it handy.

Testosterscone

AuldManKing wrote: »

Betcha coach T will have the us up there by May.

Have already been told I am out there before long so may be dragging a few victims with me :P

AuldManKing

Duanington wrote: »

Re the infamous corkscrew; It sounds like it can't be as bad as it sounds....and also sounds like it is way worse than it sounds.

For that reason, I'm out

Betcha coach T will have the us up there by May.

Duanington

Re the infamous corkscrew; It sounds like it can't be as bad as it sounds....and also sounds like it is way worse than it sounds.

For that reason, I'm out

dublin runner

Monday 8/1

AM: 6.10 Miles Very Easy @7.45p/m
PM: 6 Miles Easy @7.27p/m

Tuesday 9/1

10.50 Miles Very Easy @7.47p/m

Wednesday 10/1

Corkscrew Session: 4 Reps

10.25+ Miles

Another trip to Howth. Another trip to the Hill of Misery. After a 3 mile warm-up we set of on our session, with the coach giving me a substantial headstart (didn't last long!) I described this exact session before but in essence it's running up a hill four times. Sounds easy, right? Halfway up the 1 minute recovery gives you a chance to brace yourself for what is to come. Now, the opening 2 or so minutes is very much uphill, it's a big climb. Unfortunately, that pales into insignificance when discussing the actual corkscrew section to come. The opening 2 minute segment felt fine but in hindsight I overcooked it. I really struggled on the second section, entering a deep painful cave 30 seconds after setting of. It's really hard to describe how grim it quickly becomes. After reaching the top I turned on my heels and jogged back down to the start, hoping for the best but knowing I was in for a long lonnnnng session. He passed me on the jog down, I wished him well!

I was now already in damage limitation mode and there were 3 more reps to go!! As you can imagine it was quite a painful affair. I really didn't think I could pull through but so I did. The last rep was just brutal. There's a particular 20m section that brings you to a standstill, like being stuck in quick sand. I somehow reached the top, almost falling into a car!

I was completely bunched - hands on knees territory.

A great session, even if slower than last time. It a session you need to be sharp for, it's unlike anything else. I was session rusty, having not done it in quite some time.

Once again my Pain Threshold Level has been reset.

That hurt.

Thursday 11/1

8.25 Recovery Miles @7.57p/m

Legs - banjaxed. My everything hurts.

Friday 12/1

6 Very Easy Grassy Miles @7.43p/m

Still nowhere near recovered. The weekend will be fun!

dublin runner

Monday 1/1

How not to start a New Year......:eek:

Sick as a dog today. What started as run-of-the-mill hangover soon descended into a horrible day not able to eat. All I could do was sleep. This was no longer a hangover. Horrible! I barely ate. The other half grabbed her opportunity whilst I was asleep on the couch, waking up to Notting Hill on the TV. Fair play her, she pounced on the opportunity, spotting me at a weak point. I began to feel even worse after witnessing that, no surprise!

Tuesday 2/1

Medium Long Run
-16 Miles @7.11p/m

A catch up of sorts today. Not 100% but well enough to carry myself around for 16 miles. A noticeable tightness/pain on my left shin though.

Wednesday 3/1

The day of two sessions.

AM

Aborted Session: 30min @MP, with minutes 20-25 @LT

5.5+ Miles

Holy Gawd, loike. Someone say wind?

I took myself up to the National Cinder Track, convincing myself en-route that the wind had died down. Ha! The warm-up was going well; no wind, feeling good. Well, that was until I turned right. Here I turned into a brick wall of a wind. Ah! On I went, just do the f'ing thing you jogger! I got up to 7 laps @5.43p/m pace before stepping of the track. The wind had become completely unrunnable. Rather than feeling weak, I was certain I made the right choice.

PM

Take 2!

Session: 10min @LT -2.45 rec- 10x200m @1m, 150 jog rec

8.25+ Miles

10min @LT - 5.15p/m
200m (avg.) - 34sec

I took myself up to the club after getting the go ahead from the coach. I felt tired on the warm-up but once I started the actual session I knew I felt good. As ever, it was great to have company, especially with excellent trainers and runners in attendance. The 10 minutes felt comfortably hard. I was delighted t see an average of 5.15 on the watch and even if the Garmin had been a bit generous (track inaccuracies), the work was definitely 5.18 at slowest. The 200s were not so comfortable, especially when as slow as yours truly!

A great day and a big sign that form is coming good. The left leg had now developed from a pain to a niggle. Blasted leg!

Thursday 4/1

AM: 6.25 Miles Very Easy @7.45p/m
PM: 6 Miles Easy @7.38p/m

Left shin, ouch. Heightened state of 'niggle watch', especially given it's definite an overuse concern.

Friday 5/1

6 Very Mucky Miles @7.23p/m

Down the Park to test the legs before a debrief with coach. All good. We decided on reducing the mileage over taking days off.

Saturday 6/1

AM

6 Very Easy Mucky Miles @7.47p/m

I decided against the parkrun, even after driving the 15 minutes that it took to Marlay. It was too much of a risk. No hard 5km, not ideal but let us move on!

PM

7 Miles Easy @7.19p/m

Every run this week has really felt like a bonus. I had scheduled in a week of no running given the leg, meaning I again fully appreciate and am very grateful to be able to put on the runners!

Sunday 7/1

Session: 25 minutes @LT, minutes 15-20 @faster than LT

10+ Miles

The leg was feeling much better again today but caution Anthony. caution. I took myself down to the gym and decided beforehand to really attack the session. After 65 minutes of running I was fairly wrecked! The meat of the session was very hard going. The treadmill had me go through the 10km mark in 49 minutes so even though it was a modern machine, I won't give any pace indications. The 5 minutes of faster running was very tough and had he sweating like a pig.

A really good session and another example of the benefits, at times, of treadmill running.

The legs were a mess later that night - a good sign!

WEEK TOTAL: 71.25+ MILES

hot buttered scones

*Bookmarks for post of the year award*. Jaysus, what a story! I thought it was going to end up with your hands frozen to your unmentionables.

AuldManKing

dublin runner wrote: »

All of my own doing so only myself to blame

The story at least breaks up the monotony of writing about easy run after easy run, with barely anything noteworthy to write about! It always makes me laugh that we engage in a hobby, a hobby that can take up a considerable amount of time, that can be so unmemorable in the majority!

Thank the man upstairs for podcasts. The latest one keeping me company being 'An Irishman Abroad'. The episode released for Christmas made the first 10 miles of my long run so interesting. It's the Enda O'Doherty episode. Such an interesting discussion and topic. There's over 100 episodes in the bank so great for marathon training ........now where are my keys?!

Thats a super story...........the old "I had my hands down my tights to keep them warm....Your Honour"........classic.

Must look up An Irishman Abroad - I'm looking for something new - a break from Off The Ball & 2nd Captains is needed. I tried Serial last year, but didn't get beyond the 1st episode.

dublin runner

Murph_D wrote: »

Great story. Fair play to you for doing a session the day after that ordeal!

All of my own doing so only myself to blame

The story at least breaks up the monotony of writing about easy run after easy run, with barely anything noteworthy to write about! It always makes me laugh that we engage in a hobby, a hobby that can take up a considerable amount of time, that can be so unmemorable in the majority!

Thank the man upstairs for podcasts. The latest one keeping me company being 'An Irishman Abroad'. The episode released for Christmas made the first 10 miles of my long run so interesting. It's the Enda O'Doherty episode. Such an interesting discussion and topic. There's over 100 episodes in the bank so great for marathon training

........now where are my keys?!

Murph_D

Great story. Fair play to you for doing a session the day after that ordeal!

dublin runner

Hello Log!

The Goal? Rotterdam.

Everything race and training session between now and then matters to varying degrees but only one race and distance really matters. I decided last year that I will solely focus on the marathon for the foreseeable future. It's the distance I believe I am best suited to and it's the distance I love training for and running in.

The coach and philosophy remains the same from Amsterdam last October. Last October I ran a solid race and ran a near two minute PB; it was the most comfortable I have ever felt in a raced marathon. I have no doubt that I can will run faster than 2.34, someone has to! I fully trust in 'the plan' and am fully confident that we can build on what was a successful build up to the Amsterdam Marathon.

Nothing new, nothing revolutionary - just good old fashioned honest running. I may not be blessed with natural talent or that killer competitive edge but I know I have yet to reach my limit. Bring it on!

Monday 25/12

Long Easy Run
-20.25 Miles @7.00p/m

I needed to escape the madness of Christmas Day in Sligo. Go long Anthony, go long!

Tuesday 26/12

AM: 5km in 29.04 (pacing duty in Tubbercurry)
PM: 6 Miles Easy @7.11p/m

Wednesday 27/12

10 Miles Easy @7.18p/m
+ 5.25 Miles 'freezing my a$$ off' @8.14p/m

I blame 'the Christmas'.

Ordering a BLT on brown and an Americano at 9.15pm was not how my bread-and-butter 10 miler was meant to end, especially after leaving the house at 6.30pm! Needless to say, I did something beyond idiotic! Arriving home after a long day (and night) had me in a post-Christmas flux. I was most certainly scattered.

Passing the 9 mile mark I went through the plan for the evening in my head: core work, catch up with some admin etc.....the boring stuff. It then struck me......I had no keys! For some reason, I had them in the car and with the OH now in Kildare, I was in all types of bother! Shiiiiiiiiiiite! I was bloody freezing during the last couple of miles so waiting for at least two hours in the cold was simply not an option. I called into a neighbour. Here he saw a very sheepish grown man asking to use his phone. Thankfully, he didn't blink at my running tights or pink gloves! It was now 7.30pm and she wasn't answering. Feeeck! I left a voicemail telling her of my ridiculous predicament and said, for a reason still unknown, that I would be at the Eddie Rocket's, Donnybrook at 9pm. I would then wait indefinitely......how did it all come to this?! I had to laugh. There was no other option.

I pressed the Garmin at ventured on to Donnybrook. I took the long way to eat up as much time as possible! I was again here in a predicament; with a session the next day I needed to run as slowly as possible but fast enough to remain warm. A tricky balancing act! I was beyond cold. The next 5.25 miles were grim, with the cold and wind freezing the hands. I resorted to running with my hands down my running tights. Ridiculous Anthony, ridiculous. I arrived at 8.40pm shivering. The icy wind had froze the hands but remarkably, standing still or slowly walking was easier than running. So began the indefinite wait. I knew she would get my voicemail but when was the question. I loitered around Donnybrook, hoping to remain discreet (hard to do when dressed head-to-toe in bright colours!)

Seconds turned into minutes, minutes turned into half an hour. By this point I had stopped walking and retired to the entrance of Ed's.

I convinced myself to wait to 9.30pm before making a decisive call on what to do next. Run to a friend or sisters? Call someone? Balls! Then a worker came out and called me towards him. I very awkwardly walked up to him. He then told me a 'friend' had called and told him she was ''on her way''. A 'friend', I thought?! She probably didn't want to admit she had me as a partner! I really could not blame her for that. He was a small bit of a hero and took me in. I began another wait before deciding to get some food. May as well I thought! So there was me, dressed in running tights, pink gloves, white arm warmers and silly white hat, sitting next to teenage girls having a milkshake. You couldn't make this stuff up!

She arrived.

Faith in Ireland and humanity resorted!

Thursday 28/12

11.25+ Miles

Session: 14x(400m @5km, 1min rec) 76sec down to 73sec

First few felt hard, with a cutting wind making the effort feel that much harder. Here it was great to have company, company drags you along when struggling. Then it all of a sudden got easier, as it usual does. With the legs now warmed up the paces started to go in the right direction, with the effort mirroring. The 60 second recoveries now felt very long (compared to the coaches usual 30 second non-recovery!)

Friday 29/12

9 Miles Very Easy @7.29p/m

Saturday 30/12

9 Miles Easy @7.20p/m

Sunday 31/12

12.50+ Miles

Session: 5x(2km @10km, 1.45 jog rec)

I could not face Kilbogget this afternoon so I pointed the car towards the gym. The session was a shade bit too comfortable come the 3rd rep so I upped the effort (pace and gradient) and worked towards making it 5, not 4 repetitions. By the 4th rep I was working quite hard and knew I had hit the sweet spot. The last 2km segment was a toughie but manageable.

WEEK TOTAL: 86.36+ MILES

Ultraman100

davedanon wrote: »

Not looking too bad, Flanno.

not a bit of muck on u...