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Positive Vibes. Negative Splits.

MY BAD

Hi,
I enjoy reading the logs here so I'm starting a log here mainly to be accountable to myself but also I'm hoping I can get a bit of advice along the way. I'm club runner and we have a coach but most my sessions are done on my own which can be hard, but it's circumstances out of my control.

This summer I'm training for mainly 5km races. I had a couple of 5k races this year nothing hectic 18:51 and 18:44. I hope to get close as possible to my 2016 PB 17:59 in Rathfarham at the end of September. These are the dates and distances I hope to race.

14th June 5k
8th July 5k
13th July 4 mile
8th September 5k
30th September 5k

I know a lot of runners here use the imperial system but I use metric so apologies in advance. Over 1200km on the clock this year and around 70km average per week over the past two months. So a nice base behind me, okay let's see how this goes. I'll update this every Sunday.

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Swashbuckler

There's definitely more for you on a better course and fresh legs but fair play to you for running it. I think not shying away from hilly courses will only stand to you in the long run.

Also those 10k races take practice too. That's a great result considering how long it's been since you've run a 10k.

Well done on the pb. Onwards and upwards.

OOnegative

Grange is hilly country, my missus lives across the border in Dun na nGall so know the area, that’s a great time around there.

MY BAD

MONDAY

I was hoping to go for 8km/5mile at recovery pace but I had a little niggle on my right ankle/out side of my foot. Not sure what caused it. I decided to rest instead.

TUESDAY

PM: Easy 10.3km @5:09/km on a mixture of trail and roads. I was aware of the niggle but no pain.

WEDNESDAY

PM:20minutes ish steady with straight into one pyramid to finish on the track. If I wasn't going to race on the weekend ahead it was a 4xmile hard. For the 20ish minutes steady I jumped in with some marathon lads who had already had started their session at MP. The average pace was 4:04/km but we were working it down from 4:20/km to 4:00/km. I only did one pyramid at the end just to stay switched on 100/200/300/200/100 with 200 recovery. The pace on the pyramid was fairly hard. No issue with that niggle.

3.4km warm up with the usual drills and strides

Steady 5.2km @4:04/km

Pyramid with 200 recovery

100m 18 seconds
200m 36 seconds
300m 56 seconds
200m 37 seconds
100m 18 seconds

2.8km cool down.

The session was 13.5km total

THURSDAY

PM: 13.1km @4:53/km on a mainly trail with maybe just over 2.5km on roads. I felt very fresh, I had to keep forcing myself to slow down.

FRIDAY

PM: Easy 8.4km @5:04/km again on a mixture of mainly trail and roads.

SATURDAY

Rest.

SUNDAY

Grange 10km

I haven't gone this distance in nearly 2 1/2 years. I wasn't going to race it after having raced the past two weekends but Dermot thought it would do me good, so I jumped on board. The weather was against me today. It wasn't cold but rain and wind with some very strong gusts. Going by McMillan going on last weeks time I should be able for a sub 37 but thats on fresh legs. The course had a 71m elevation gain, so bordering on a hard couse in my opinion. There was some tricky hills that would put manners on you and I seemed to be facing a nasty head wind on everyone

it felt quite open I was hoping for more hedge cover but you just have to get on with it and don't be thinking about it when the elements are against you. For the most part of the race I was on my own so I had to put the work in. After 1km I knew I hadn't it in my legs today for any massive PB but I still got a soft one so I'll gladly take it. Today will definitely stand to me and I learned alot about myself so lots of positives. Its good to race in hard conditions and hilly courses. I avoided them since my achilles injury. Looking forward to targeting 10km races next spring early summer.

Warm up: 3.9km

Race: 10km 38:31

Cool down: 4.1km

Total distance this week
63.7km

MY BAD

OOnegative wrote: »

There was a good crowd from Sligo AC over here for the CPC Loop Den Haag in March including your coach who gave me a great shout out when he seen the Trim singlet. Am sure you could be tempted if they came back........

A mixture of Sligo and South Sligo mainly, maybe some from Corran. He coaches them all. I think it's on the cards again. There's a 5k and 10k too :pac:

Swashbuckler wrote: »

Again, parallels. When Luke started coaching me I was encouraged to race more. I happily took that advice and it made a world of difference.
It allowed me to try a few different approaches and learn race tactics.
It put less of an emphasis and pressure on a single "target race".
At one point I was advised it might be a good idea to do back to back races and I was pleasantly surprised with the results. If you have a good coach and it sounds like you do he'll manage the training load around it.

Just slow down those easy runs.

Parallels alright, and yeah I have to take them easier for sure. I have a mindset of having a target race/pb but I need to change that, racing more will help and its a great way to learn your body, tactics, get the body used to discomfort. Its great to have someone looking medium to long term looking over you and not focusing on short-term goals which I know I'm guilty of doing.

Swashbuckler

Again, parallels. When Luke started coaching me I was encouraged to race more. I happily took that advice and it made a world of difference.
It allowed me to try a few different approaches and learn race tactics.
It put less of an emphasis and pressure on a single "target race".
At one point I was advised it might be a good idea to do back to back races and I was pleasantly surprised with the results. If you have a good coach and it sounds like you do he'll manage the training load around it.

Just slow down those easy runs.

OOnegative

Mellow Yellow 26.2 wrote: »

I don't see myself doing any half marathon but who knows...

There was a good crowd from Sligo AC over here for the CPC Loop Den Haag in March including your coach who gave me a great shout out when he seen the Trim singlet. Am sure you could be tempted if they came back........

MY BAD

OOnegative wrote: »

Well done, any day you PB it’s a good day. Do my best with that Armagh 5k entry!!!

Haha cheers man

Wubble Wubble wrote: »

Great race and report. Very detailed description of your approach.

Thanks WW. Hopefully it will be some benefit looking back to know what I did right or wrong.

AuldManKing wrote: »

Nice work - never raced it - I'd say the stretch up Templeogue Road was a pain - easier at the Terenure 5m obviously going the other way.

Nice PB, no doubt there's more there.

Hopefully so. Yeah the Terenure 5m is definitely easier on that stretch of road. Saying thats it's still a good route. If the weather was like Saturday morning it could have meant up to 10 seconds of a difference

Swashbuckler wrote: »

Great read. The parallels between you and me are eerie sometimes. Both coached. Both a little obsessed with the shorter stuff. Both dabbling in XC.

First of all well done on the pb. Great stuff and well earned. You did the work for that. Seems like you definitely weren't carried along with a pack (not that there's anything wrong with that either). These 5k's take a lot of practice to get right. And pbs at 5k definitely seems to be a matter of chipping away rather that taking chunks off.

Don't discount the effects of a hard XC race the week before too.

Future plans to do XC and stick to the shorter stuff or any plans on 10k/HM in the medium term?

Thanks. Dermot wants me to race a local 10km this Sunday. He says I need to race more I know he's right but I'm cautious about over racing too. I'm concentrating on building a good base, getting faster and trying to stay relevantly injury free. Saying that a friend convinced me to sign up for Run the line with him but I won't be racing it, just for fun. This year my average weekly distance is just over 60km/40miles if I can build on that again next year I'd be happy. My medium term plans are 5k to 10k on roads, grass, or track. I don't see myself doing any half marathon but who knows...

Swashbuckler

Great read. The parallels between you and me are eerie sometimes. Both coached. Both a little obsessed with the shorter stuff. Both dabbling in XC.

First of all well done on the pb. Great stuff and well earned. You did the work for that. Seems like you definitely weren't carried along with a pack (not that there's anything wrong with that either). These 5k's take a lot of practice to get right. And pbs at 5k definitely seems to be a matter of chipping away rather that taking chunks off.

Don't discount the effects of a hard XC race the week before too.

Future plans to do XC and stick to the shorter stuff or any plans on 10k/HM in the medium term?

AuldManKing

Nice work - never raced it - I'd say the stretch up Templeogue Road was a pain - easier at the Terenure 5m obviously going the other way.

Nice PB, no doubt there's more there.

Wubble Wubble

Great race and report. Very detailed description of your approach - I particularly liked the part about not settling for running with groups that you knew were slower than you. Congrats on the PB.

OOnegative

Well done, any day you PB it’s a good day. Do my best with that Armagh 5k entry!!!

MY BAD

Rathfarnham 5k

This has been my main target race in my 5km training block this summer. I really wanted to push for 17:30 but I'd have my work cut out with only a 17:51 in early August. I had a few other 5km races since both 18:00 on heavy legs.

Myself and my wife headed up Saturday morning. One of my club mates was supposed to race it too but has problems with his calf so he pulled out. We arrived around 12:30 and collect the race number in the club house. Afterwards we drove around the loop to get an idea of the course before spending the rest of the day visiting family and a bit of shopping. So a fairly relaxed day all round. I got a long WhatsApp message from Dermot giving me a breakdown of the course. What to do where and etc. He's a great coach, such a positive influence and all round great guy.

Sunday I woke up before 6 I had intended to sleep in a bit, but I couldn't get back to sleep and decided to get up. I had my usual pre race breakfast of porridge, a banana, blueberries, bagel, and expresso. We were staying with friends only 20 minutes away from Rathfarnham but I hate waiting around before a race so I headed off early. I drove around the loop again and then parked up and went for a short walk to loosen up the legs. I was quite nervous but as soon as I put on my runners and got into my usual pre race warm up routine that all went away. I did a easy 3km jog on the course on the stretch from Terenure up there was a nice headwind I knew I'd have to work here. I know I've said here before that I struggle with morning sessions but I was feeling good. After this jog I started my stretches, drills, activations, and strides. I clocked up another 1.2km here and get a high five from Shne Healy which gave me a buzz before going to the start line.

The wait for the gun felt like an age I positioned myself about 10 rows back, this was a mistake. I took it for granted everyone ahead of me would be a sub 18 no problem as there was signs there sub 17 etc but there was loads who had absolutely no business been up there. I couldn't really hear the guy on the mic from where I was but I knew the gun would go soon then BANG! A few people around me didn't know what to do and froze so it took a few seconds to get going then trying to get space in the first 400m to get past others was a struggle. One guy lost his shoe and was going against the crowd to get it back luckily I missed crashing into him in the blink of a eye as I was looking at the pace on my watch at that moment. After that I settled into a nice flow. I was still over taking loads but I had plenty of space at this stage. Dermot told me for the first mile as it's down hill go by feel, but know the body and don't burn out either. My first km was 3:28 in my head before hand I had 3:25 planned I think if I started furter up the field it would have been that. Into the second km after the first bend when we turned onto the Rathfarham road I found myself having to work more, there was a small climb but more or less flat and sheltered. At one stage I noticed I was settling into a group but I looked at my watch and passed them all. I dug in a bit here I needed to as the pace was now 3:36/km but at the 2km point 3:33 was the lap time. This was a little too slow. Focus on my race and don't letting others do the work is what I told myself.

I had gone through Terenure and turned onto the Templeogue road at this stage. Dermot told me try and get in with a group here as it's a long drag and likely to be a headwind but don't become complacent if they aren't going fast enough you'll have to do the work. It turned out he was right. I wasn't strong enough for the headwind my pace had dropped but this wasn't anything I haven't faced before this year, in fact I faced a hell of alot worse. I kept looking at groups ahead of me and kept telling myself get in with them but every time I caught up to a group there pace wasn't enough so I looked at the next group and caught up with them. At 3km my watch flashed up 3:39 lap. Come on! I past a few more on. One lad I passed latched onto me here and held on, he made me work. Kudos for that. That cross roads ahead couldn't come fast enough as my pace was 3:43/km...

Finally I reached it and back on the down hill with the wind on my back. I was told by other club mates who raced this before to be conservative at this point as it's a long 1200m. But I needed to dig deep here I couldn't take the risk after that last 2km. Instead I followed Dermots instructions go and race here. I put the shoe down and at the 4km mark my watch flashed 3:36 lap. That lad who hung off me went for it hard so did I, we pasted a few more. I looked at my watch 3:21/km. Is this enough? Have I more? Can I hold on? 4.6km gone at this stage. No more looking at my watch it's only 400m I told myself. I knew I wouldn't hit 17:30 but I wanted this pb badly. At 100m to go my wife and her friend were cheering me on. 17:47 on the clock as I cross the line its a PB I look at my watch 17:41 gross time.

I sat for a few minutes on the kerb to catch my breath and take it all in. Some young lads from a club 20 miles away from my club are beside me we shake hands and congratulate each other. Happy to get a PB but not delighted. Then my wife and her friend come over and congratulate me, then Sean Hehir comes over. My wife went to college with him. A quick chat and a photo and I start to to walk back to the car to change and get ready for my cool down. I start to reflect on my race the disappointment of not hitting 17:30 quickly goes away. I'm quite chuffed keep chipping away its going to come this training block will stand to me.

On my cool down Shane Healy catches up and introduced himself but I knew who he was, it turns out he was at Dermots wedding a few months ago and knows him quite well. Dermot later described him ad one in a million. We weren't chatting long but he seems like a great person to be around. Very positive. I would have liked to chat longer but the pace of this cool down was something else 4:15-4:20/km after two loops around Bushey park I said my goodbyes and head back to our friends house for a shower. I'm not sure if Rathfarnham had something in their club house afterwards it might be too big of a race but Sportsworld had after the Terenure 5mile. Anyway I hadn't time. Great race and well organised on a nice course. I'll be back at some stage. Jingle Bells 5k I hope to hit 17:30 onwards and upwards

MY BAD

MONDAY

Rest. Legs felt heavy after the xc on Saturday.

TUESDAY

PM: Easy 8.2km @4:54/km on the roads. My legs were still heavy.

WEDNESDAY

PM:6x1km with 60 seconds off standing recovery on the track. Target was tempo pace. Because I was hanging off one the lads the pace was probably a little faster than tempo for me. Still felt really comfortable and smooth, I wasnt really working it. The heaviness I felt from the previous day was gone too.

3.2km warm up with the usual drills and strides

Splits

3:48
3:47
3:47
3:46
3:45
3:46

4.6km cool down. I think a good long one helps with the recovery.

The session was 14.3km total

THURSDAY

PM: 8.5km @4:56/km on a mixture trail and roads. I felt very fresh.

FRIDAY

Rest

SATURDAY

Rest. We headed up to Dublin early enough. Busy day but nothing too strenuous.

SUNDAY

Rathfarham 5km

Warm up: 4.2km

Race: 5km in 17:41

Cool down: 4.2km

Total distance this week
44.8km

I had a race report for Rathfarnham but the app I typed it in keeps crashing. I'll redo it this evening

MY BAD

Thanks hopefully a bit of cross country will stand to me for when I get back to 10km racing next year

OOnegative

Well done in Castlegar, totally different animal to the road reading other logs. It will bring you on no end i’m sure, great log & better training.

MY BAD

I think clubs can do more to promote xc like putting on open meets like this one, the same can be said for track meets like the day of the Irish PBs which was an absolutely brilliant meet.

MONDAY

PM:10km @5:02/km on trail

Hips and glutes work afterwards

TUESDAY

AM: 8.4 @4:57/km

PM: A few planks, squats, lunges

WEDNESDAY

PM:8x3 minutes with 45 seconds off recovery
Target was tempo pace

Because of storm Ali my coach texted and said no need to get down to the athletic track so I used the local gravel track. It suited me because I was late home from work. Solo session. It was a bit windy but nothing to bad. It felt quite easy throughout, it was quite enjoyable session.

3km warm up with the usual drills and strides

Paces for 8x 3 minutes /km

3:50
3:52
3:53
3:53
3:51
3:53
3:55
3:51

2.7km cool down

The session was 12.4km total

Too late when I got back for any supplementary work.

THURSDAY

PM: 12.2km @4:57/km on trail

A little bit of hips and glutes work afterwards

FRIDAY

Rest day. I was very tempted to 20minutes easy but I stayed in

SATURDAY

Castlegar AC XC 6km

Warm up: 2.8km

My first cross country race: 6km report above

Cool down: 3km

SUNDAY

My legs were a bit tired but after work some easy miles.

PM:15.1km on trail at 5:02/km

Solid week training again I really enjoyed this week and the xc race was one of my highlights of the year so far. Next week should be easy enough. I ate waaaay too much rubbish this week which was my only disappointment.

Total distance this week
70.1km

Safiri

XC courses tend to be all over the place when it comes to distance. I've ran 10k XC races that were close to 12k and others a litlle over 9k roughly. Most aren't in anyway accurate or even measured near the extent of road races. If you want to get the get the buzz of competitiveness with those around you, nothing beats XC. The standard is much better than the roads and you are competing against everyone around you for place as that is all that matters in trying to help your team get the best possible result. XC is in my opinion, the purest form of running and glad to hear you enjoyed it and are planning to get out again. Most clubs are crtying out for numbers to run XC and I think a lot of people miss out on that running experience that it brtings. It's a different buzz and a rewarding one at that.

MY BAD

Making my cross country debut in the Castlegar AC open xc 6000mts...

I hadn't planned to do this race initially as it was close to Rathfarham but it was in my radar, I wanted to try out cross country having never raced it before and thought this might be a good opportunity to have a go. So last week my coach sent me a WhatsApp message with a poster of the Castlegar AC open cross country saying interested? I jumped on it straight away as soon as he mentioned it, I tried to generate some interest with club mates but unfortunately no one was interested. I'd say any cross country I'm doing this year will be a solo effort as the interest isn't there, which is a pity because anyone I talk to about say its a great team building exercise.

I woke up before 7am even though my alarm was set for later but my body clock kicks in every morning as I'm used to getting up at that time. Becase it was a 3pm race I wasn't sure should I have a late breakfast and just race of that but I decided to have my usual breakfast of porridge with chia speeds, banana and some blueberry with a coffee. I did a few chores around the house waiting for 9 before heading down town. When i got back at 10 I had some scrambled eggs and a slice of homemade brown treacle bread. Afterwards I got my gear ready and changed my spikes from 7mm to 12mm as that was the advice most people I asked about xc gave me. I then hit the road its only a good hour away but I hate waiting around before a race or arriving late. I normally like to be there early, park up, register, if I'm there very early go for a very easy walk and chill out especially if I've a bit of a journey to the race. Followed by my usual warm up. Anyway on route I was feeling a bit peckish this was around noon. I didn't want that over full feeling but I didnt want weak feeling either I was himing and hawing but I decided to get a plain chicken salad wrap. With morning races I'm ok ish for fuel, evenings I don't have any problems but with a 3pm start time, this can be a funny one. Thankfully I got this 100% right this time and felt great throughout the race.

Anyway I wasn't exactly sure where the race was but I found it eventually. After I parked up I watched a few of the kids races then registered. I still had loads of time so I went for a short walk, nothing strenuous. When I got back to the car a quick change I put on road running shoes and brought my spikes in rucksack with me. Near the start line I put on my spikes and went for one lap of the course to see what it was like. There was a few places where it crossed footpaths but they had a carpet down here. The course was one short loop on a football pitch. Lots of bends and bales of hay to jump, then 3 laps of the bigger loop. The course was flat with the exception of where it went through a playground on the long loop with some very steep artificial hills that were fun... good surface overall only one boggy part of a few hundred meters on the long loop too. I had the entire couse pictured like this in my head before hand. After I did one loop I decided to change my spikes back to 7mm because when I was crossing the footpaths even though there was carpet my spikes were too long and it hurt a bit hitting them. A few more strides and drills and test runs over the footpaths and all felt good.

At the start line because I knew in my heart I wasn't going to give 100% with a goal race next week I stayed towards the end. There was 43 of us in the mens 6000m with lots of singlets from some quality clubs around the country. The foghorn went and off we go. The short loop went good it was hard to go off too fast as there was lots of bends and we were in a tight group but I'd say we were fairly clipping all the same. We came around to the start line and went into the first lap of the long loop the race opened up a bit now. We were still on football pitches so the pace was good then we hit the boggy part. On my warm up I was tippy toeing here not to get wet but this time straight into the muck. I enjoyed it but it definitely zapped my pace. Back on more solid ground we had a small ditch to jump then some more hay bales before getting to the play ground. This was another hard bit, again I enjoyed the challenge of this steep hills. Certainly not something I've come across in road racing as I tend to shy away from hard courses.

Back to the start line again and into the second long loop, much the same as the previous loop only that the race opened up more. I didn't look at my watch during this race I know xc is about positions not times also all the tight bends would have the gps all over the place. I know I didn't want to give 100% but I gave a good solid effort and as the 3rd long loop began I could feel it more. On this loop I overtook some lads and others overtook me. There was a local lad behind me towards the end of the last loop I could feel him breathing down my neck especially on the hills in the playground but I was determined not to let him pass and gave him a race to the end. As soon as the hills we over we on a football pitch again I had loads in the tank and shot home for a 29th out of 43 finish.

I hadn't trained cross country in the build up to this just off my road racing and another soild weeks training behind me so I was very happy with my performance. I know the gps was all over the shop on my strava as the distance was only 5700 but I'm sure it was the full 6000m and if so in a time of 22:50 my average pace would be 3:49/km I think it's a solid workout all the same. There was a group photo at the end then I put on my long sleeve tee shirt, changed into my road runners and did 3km cool down the paths in Merlin woods near the course. Back to the car and some stretching a quick change and a rush home for work.

I have to say this was my most enjoyable race all year. I just loved it especially the boggy parts I don't know why maybe it's the novelty of it all. I suppose in December when its wet, windy and cool it will be a different story... It was hard going at times and I feel it today on my legs. I'm looking forward to the season ahead. Massive credit to Castlegar AC for putting this event on. I really enjoyed the day it would be nice to have more clubs putting on open xc races. It might attract a few more to the sport who are independent runners or where there are clubs like mine with no real interest at senior or masters level for cross country as the road race calendar is full and might give an opportunity for something else.

MY BAD

I've been neglecting my supplementary training the past few months. Talking to team mates who are in marathon training telling me about all the niggles and injuries they are getting has made me conscience of the danger of ignoring this form of training. I realise it won't make much difference in terms of improvement between now and Rathfarham but I want to get into the habit of doing it again consistently. Saying that, I'm aware of the consequences of adding extra work only a few weeks out from a goal race so it won't be too strenuous. I think the best way to approach this is still to keep easy days easy and hard days hard. So the plan will be to do harder stuff planks, squats, dead lifts after my workouts and some easy stuff like hip mobility on easy days two or three times a week. I'm going to add them to this log to keep myself accountable.

MONDAY

Rest day.

Suplmentry training: Hips and glutes (I used to do this 3 to 4 times a week) I don't intend on doing this on a rest day in the future. It's quite similar to the videos below.
https://youtu.be/ydcy3dPf__M
https://youtu.be/xq_sKLSHfhE
Finished off with some foam rolling and stretching.

TUESDAY

AM: 13.2km @4:46/km
First run with my high viz on of the Autumn. I spent 5 minutes doing activations on glutes with resistance bands before hand, it definitely made a difference. Not the usual am slog.

PM: Suplmentry training: Hips and glutes same as Monday. A small bit of foam rolling and stretching afterwards.

WEDNESDAY

PM:3x1200 with 400 float recovery
Target was 80 seconds every 400 for the 1200s or 4mins and less than 2 minutes float recovery

I knew I'd struggle to hit these targets on a good day, thats a 3:20/km pace. I could still feel Sundays 5k in my legs. I only managed to hit the target in my first 1200 and kept fading as the session went on. The session was 4.8km and done in 18:00 minutes...

2km warm up with the usual drills and strides

Splits for the 1200

3:59
4:10
4:21

3.8km cool down

When I got home a few planks, squats, and foam rolling. I'm not sure I'll have the time to do suplmentry work after my main session it around 830pm when I get home.

THURSDAY

PM: 16km @4:42/km on the roads

Just some foam rolling and stretching afterwards.

FRIDAY

PM: 12km @5:00/km on trail and roads

Nothing else

SATURDAY

Work in the morning so I couldn't join the boys on the track so it was 1pm solo session. It was actually a nice time in the day to do a session.

3x 10 minutes with 2 minutes off recovery

This was a tempo session my traget was 3:55/km

3.2km warm up
All 3x10 minutes with average of 3:54/km
3.2km cool down

Hips, glutes, and some core work afterwards.

SUNDAY

I had 16km on the cards I was hoping to do 5km on the roads, 6km on grass with my xc spikes on to get used to running in them and another 5km on the roads to finish. I was a bit late getting up so had to cut the final 5k short.

5.1km on the roads at 5:02/km
6km on grass at 4:43/km
3.8km on the roads at 4:47/km

Solid week training very happy with it. I'm on call this week coming:rolleyes: Looks like I'll be making cross country debut next week if I get off work, not sure what to expect. I have to say looking at strava and chating to club mates and other runners I train with this week I'm a bit envious of everyone in marathon mode. But I'm sticking to my plan of slowly building up before I go marathon training again in 2020

Total distance this week
81.3km

MY BAD

MONDAY

12km @4:41/km

I dont know if it was the perfect running conditions or that the route I was on very flat but it felt very easy even though the pace a bit faster than my usual easy runs. I wasnt really looking at my watch

TUESDAY

12km @4:42/km

Again a bit nippy but it felt quite easy

WEDNESDAY

10x 400 fast with 400 float recovery
Target was 80 seconds on and 1 minute 40/45 float

I was a bit early so I headed off on my own for my warm up. When I got back to the track Dermot was warming up with the young lads I joined in so a bit of a extended warm up. Did my usual drills, activations, strides into the session. Dermot was pacing for us. As the session went on I was struggling a bit and had to sit out
one of the recoveries but I hoped back in again to finish it out. Even though I had to sit out one recovery I was happy with that workout, I got all my fast ones done. I say the 5k last week and those nippy easy runs were in ny legs.

4.6km warm up

Splits for the 400s on

83
79
79
80
79
79
84
87
80
81

2.1km cool down

THURSDAY

I was a bit late heading out i was hoping to do it all on grass but it got dark really fast so I finished it on the roads. I had no high viz so it around town instead of heading out the country roads. I always hate having to put on my hi viz for the first few weeks. I don't miss the marathon mid week training sessions this time of the year of 20km plus with the evenings closing in fast.

3.1km @4:42/km on grass with xc spikes on
9.5km @5:07/km on the roads

FRIDAY

Rest day

SATURDAY

Rest day again but Mrs Mellow Yellow dragged me along shopping in Derry

SUNDAY

Ballymote 5km

1pm race start. I prefer evening races still better than Rathfarham 10am start. I wouldn't say my legs were tired going into this race but I knew I had a good session Wednesday off the back of a 5k the previous weekend. I was very relaxed about this race. My target was the equal last weeks time and race well. The organisers changed the starting line slightly it used to be on the top of a hill but now it was brought down bit. I'd say that hill start would be worth at least 10 seconds but its now a fairer course. As much of a ego boost it would be to have that sort of a start I'm glad it was more honest race.

I arrived at registration just after 12 I always like to be in good time. I then went for a 2km jog out to the 1km mark and back. Warm but gusty. I then did my stretchs and drills and put on my races. Another km with more activations and strides. It was a small turn out but a good quality field. As we lined up I was looking to see who was there at my level. I spotted a local girl who recently ran 17:25 I knew if I stuck with her it would be a good race. There was another guy I follow on Strava who ran a 17:10 too that I was hoping to hold on to.

3,2,1, off we went no gun start. A bit of a down hill start but we level off the pace is good as we approach the first 500m I look at my watch 3:19/km I pull back a bit and cross the 1km mark in 3:27 the two I wanted to hold on to started to open a gap as we then turn off up a back road. The head wind is picking up and we start to climb slightly. As we do I'm determined not to let the gap open anymore and I start to close in on them, just on the top of the hill I'm very close to one of them. Its at the 2km mark 3:39. Down hill here I overtake the local girl but she is holding on tight. Its a out and back course so around the cone I loose a bit of momentum here as I'm into the wind we climb a bit again 3km 3:40 its a good drag with strong gusts but I manage to catch the 17:10 lad and over take him we are all in a tight group here I don't know if they are racing smart and letting me break the wind the 4th km is 4:46 it was hard going with that wind. We turn back onto the main road again with 800 left I'm holding on but with 600m the 17:10 goes hard no catching him then 400m the local girl goes for I can't keep with her. She crosses the line in 17:58 I'm two seconds behind in 18:00. The 17:10 guy was 17:54

Same as last week in time but I'm happier with this race. The time isn't great and I hadn't that final kick but happy with it overall. I'm coughing flem all week and a bit chesty. I knew I wouldn't be in firing on all cylinders with two races in 9 days and that 10x400

I'm still hopeful of close to 17:30 in Rathfarham it will take a massive effort. These two races should stand to me

Total distance this week
63.5km

MY BAD

Race week...

MONDAY

Rest

TUESDAY

Short Pyramids

On call this week for evenings and nights. I had to choose either race Friday or training Wednesday because I needed someone to cover for me. So the plan was to do my session today instead of Wednesday. I was called into work twice this evening but managed a short pyramid session 100, 200, 300, 200, 100, 200, 300, 200, 100 all with 200m jog. My coach had me down for 6x1km cruise but by the time I got back from my first call out it was 9.30pm. I know he's looking more towards Rathfarham with the session prescribed. Good job I opted for a shorter session as soon as I was in the door my phone rang again and back into work.

Warm up 2.5km
Session 1.7km fast, 1.8km jog
Cool down 2.2km

WEDNESDAY

5.4km @5:16/km

THURSDAY

3.1km @4:52/km including some strides

FRIDAY

5km race

3.4km warm up with drills, strides and activations

5km in 18:00

3.1km cool down

Disappointing race if I'm honest. 5th over all and 1st local yokel home. But I should have been pushing for 3rd which was 17:47. The first km felt good at 3:30 but straight into the hills on the 2nd km took a good bit out of me and it wasn't until the the final km when I got back in the rhythm again at 3:27. I enjoyed the last two km picking off lads and having mini races within the race. I definitely don't race enough so I'm thinking of doing another 5km next Sunday as I'm not a great racer but practice and hard work should help. Next Sundays race is part of the league so I hope it brings out lots of guys at my level to race against. I'm disappointed but not beaten myself up over my time.

SATURDAY

10km @5:12/km recovery run

SUNDAY

Easy one with the non marathon lads. The DCM lads have 28km planned...

17km @5:01/km

There is a 5k in town today I wanted to support organised by two people involved in the athletics scene here and run it easy but unfortunately I can't make it.

Total distance this week
55.4km

For the week ahead I won't be tapering as much for next Sundays race as i did this week.

MY BAD

Thanks Swashbuckler that's good solid advice and it's something I try to do. I don't know why I'm putting myself under extra pressure like that, I usually don't but I'll be taking your advice on board.

Swashbuckler

Mellow Yellow 26.2 wrote:

I'm quite nervous about my 5k next Friday. Dermot has put his time into bringing me on and I don't want to disappoint. Also it's a local race and two years ago when I last raced it, I finished 3rd but it was a 8k race back then. So I feel a bit under pressure because I know people will be watching to see how I get on, compared to most races where you're anonymous. I don't expect a top three this time. I hope it attracts some very fast local runners that I can try and hang off. The first mile isn't great but after that the next two miles have potential.

If you take any advice on board take this. Forget about doing your training justice. Forget about disappointing the coach. Forget about what people will think. I felt the same in the middle of my 5k block. Felt like I needed to do it justice but my own coach said (paraphrasing) you don't need to do a block of training justice. The results will come.
Trust me. The training you've been doing for this block will stand to you. Try to run free and without any pressure. My best races were ones I felt positive about and was putting very little pressure in myself. This 5k will not even be a jot in your memory in a couple of years but the impact of the training block will still be with you. Think long term gains and just run free

MY BAD

MONDAY

Rest

TUESDAY

I had to work late so I headed out at 6am. Felt good and fresh.

12.6km @4:46/km

WEDNESDAY

2x 3km @3:44/km or 6:00/mile with 90seconds off between the 3kms, followed by 2.5 minutes off then 2 minutes jog and straight into 1km target 3:25.

2.7km warm up, drills, strides, activations

Dermot couldn't make training but he had a few of us doing different sessions all at 6 minutes miles so we were in and out trailing of each other. Again like last Wednesday a good strength building session focusing on my week points. I was on my own for my last fast km. I didn't quite hit my target, my legs were okay but my concentration wasn't just right.

Splits with average paces according to my Garmin
3km: 11:13 (@3:44/km)
3km: 11:13 (@3:44/km)
1km: 3:29 (@3:29/km)

Cool down 3km

THURSDAY

Evening run. I was asked to make a relive video for the local 5k so my 13km run is broken up into two. I took on board the advice here from Swashbuckler to slow down on my recovery run but it's a nice enough route so I kept finding myself clipping on a bit and having to pull back.

5km @4:53/km
8km @4:56/km

FRIDAY

6am: I'm getting used to easy am runs, but not sessions. I decided to go out early today to give me more recovery time ahead of tomorrows session. Again trying to pull back a bit but it's lovely flat and slightly down hill route for the most part with the exception of the last 4km which is slightly up hill. Spotted a few curlews which was nice to see.

12.1km @4:50/km

SATURDAY

6x1km with 2 minutes off recovery

On the track at 12 noon. On my own for this one perfect conditions.

2.5km warm up with drills, strides and activations

Splits
3:31
3:30
3:30
3:30
3:32
3:32

Cool down 3.3km

SUNDAY

I've missed a lot of Sunday runs with the lads recently due to work and holidays but it was just me and one other this morning as rest of them raced the warriors run yesterday or were going to Knock this morning.

20km @4:53/km

Total distance this week
83.5km
A tiny bit more than last week and my biggest weekly mileage this year.

I'm quite nervous about my 5k next Friday. Dermot has put his time into bringing me on and I don't want to disappoint. Also it's a local race and two years ago when I last raced it, I finished 3rd but it was a 8k race back then. So I feel a bit under pressure because I know people will be watching to see how I get on, compared to most races where you're anonymous. I don't expect a top three this time. I hope it attracts some very fast local runners that I can try and hang off. The first mile isn't great but after that the next two miles have potential.

On a side note I didn't know there was a boards strava club before but I joined it during the week.

Swashbuckler

Mellow Yellow 26.2 wrote:

Thanks Swashbuckler. I have a habit of going to hard on easy runs when I start day dreaming you get into a rhythm and before you know it you're way to fast. I'll have to watch that. I was a bit tight for time Saturday morning but I should have extended the warm up, I think maybe just a banana before hand and leave the porridge until I get home

I hear ya. And to be fair I'm always saying Easy is a feeling not a pace. But I know from previous experience that some sessions don't hit my legs proper until two days later at which point you've already done a recovery run and possibly too quick.

I generally don't eat for any runs at 9am or earlier.

MY BAD

Swashbuckler wrote: »

Don't do them. Haha.

In all seriousness I think some people find morning sessions tougher. I'm one of them. I do find that my body takes about a mile or two longer to wake up in the morning so maybe lengthen your warmup and add some strides before starting the session?

Your recovery run during the week after the 4x2k session looked nippy enough for a recovery run too. After a hard session like that I'd usually be looking to run the recovery run slower than 5min/km.

Finally I guess it's not all about pace for that Saturday session. If you're hitting the right effort levels even at a slower pace then you're probably doing alright.

Thanks Swashbuckler. I have a habit of going to hard on easy runs when I start day dreaming you get into a rhythm and before you know it you're way to fast. I'll have to watch that. I was a bit tight for time Saturday morning but I should have extended the warm up, I think maybe just a banana before hand and leave the porridge until I get home :pac:

Swashbuckler

Mellow Yellow 26.2 wrote:

If anyone has any recommendations for morning sessions I'd really appreciate it. Its something I really struggle with, I can never replicate my performance in the evening or late afternoon. But I think Wednesdays session must have took a good bit out of me then I realised.

Don't do them. Haha.

In all seriousness I think some people find morning sessions tougher. I'm one of them. I do find that my body takes about a mile or two longer to wake up in the morning so maybe lengthen your warmup and add some strides before starting the session?

Your recovery run during the week after the 4x2k session looked nippy enough for a recovery run too. After a hard session like that I'd usually be looking to run the recovery run slower than 5min/km.

Finally I guess it's not all about pace for that Saturday session. If you're hitting the right effort levels even at a slower pace then you're probably doing alright.

MY BAD

MONDAY

Rest

TUESDAY

A few people in my AC are organising a 5k for my local gaa club at the end of the month. So I went for two loops of the course to see what it would be like. The first mile isn't a PB course but after that it's a nice enough course. Posable negative splits course

12.7km @4:56/km

WEDNESDAY

A couple of the lads from my club joined us for training tonight, it's exactly what they need to push on. They were doing 800s my group 4x2km with 90 seconds off. As I said last week I need to work on my strength. I'd say this is probably more of a 10k workout than a 5k one

3.6km warm up, drills, strides, activations

4x2km target was 6:00/mile which is is around 3:44/km we were quite comfortable so we worked it down a little. I suppose it's close to my 10k pace

Splits with average paces according to my Garmin
7:32 (@3:45/km)
7:26 (@3:44/km)
7:23 (@3:40/km)
7:19 (@3:39/km)

Cool down 2.2km

Stretches at home, it was bucketing down.

THURSDAY

Took me a while to get going this evening, I was feeling the effects from that 4x2km. Even though I felt great after yesterday's session but after 3km I was fine again.

13km @4:45/km

FRIDAY

A few easy miles. Went out after dinner, I felt sluggish and full.
6.4km @5:02/km

SATURDAY

Broken tempo 8x1km with 60 jog recovery

I woke at 630 I had something to eat and hit the road at 8. I really struggled with this session. Legs not firing and too full. I did it on the roads but probably should have done it on the track as there was some farmers moving cattle so my cool down was 2km longer then I wanted...

If anyone has any recommendations for morning sessions I'd really appreciate it. Its something I really struggle with, I can never replicate my performance in the evening or late afternoon. But I think Wednesdays session must have took a good bit out of me then I realised.

Target was starting at 4 minutes and work down to an average of 3:55 but I couldn't do it. On the 7th it was a on a hill... Still not good enough.

2.4km warm up with drills, strides and activations

Splits
3:58
3:56
3:55
3:55
3:58
3:58
4:04
3:59

Extended cool down 4.9km

SUNDAY

I have to cover for one of the lads at work today so I couldn't join the marathon lads from my club this morning they were heading out at 8am. I got up at 6 and hit the road on my usual route. A bit sluggish for the first 3km but after that I felt good, better than Saturday that's for sure. Very warm and humid. Spotted a few deer too which was nice to see, they are normally further up the mountain.

20km @4:46/km

After my run my Garmin gave me a notification of a new v02max of 61. I don't know if it means much TBH.

Happy with my week, despite Saturdays session and the weather. I had forgotten what it was like to run in the rain.

Total distance this week
83.3km

MY BAD

So Dermot reckons I'll be a 16:40 5k/35min 10k runner next summer...I love his positivity! I'll need to work very hard to get to that level and maybe drop 5kg, I'm 74kg now. It's something to aim for alright but it never crossed my mind to have such big goals. But it made me think differently even if I don't reach that level to have someone else see that potential in me.

MONDAY

Rest

TUESDAY

12.2km @4:45/km

WEDNESDAY

I need to work on my strength so there will be more active recoveries for my interval sessions. Tonight it was 1km repeats with 400 recovery in around 1:50 I had a maximum of 8 and minimum of 6 repeats. I opted for the minimum I was still feeling the effect of Saturday's 5k and needed to be home before 8pm . Maybe I should have went a bit slower Tuesday and used it more as a recovery run then I'd be fresher today but I don't think it would have made a massive difference TBH.

I was at the track a bit early so after my warm up I joined one of the lads for his warm to so a total of 5.3km this includes a few strides.

Target 3:36
1km repeats 3:36, 3:31, 3:35, 3:34, 3:35, 3:37

2km cool down

THURSDAY

Normally I run in the evening but going to a wedding in Achill Friday I had a few things to do that evening so I went out at 6am. Very sluggish start but I got going towards the end.

10.6km @5:01/km

FRIDAY

Should be a easy run today but with the wedding on today I did my session Friday instead of Saturday. I woke up at 5:45 naturally and headed out at 630am. I find am sessions really hard. I guess a longer warm up is needed.

Warm up 2.8km drills, activations, strides

25 minutes tempo @3:53/km around 6.4km

Cool down 3.9km

SATURDAY

Bit of a sleep in after the wedding. 3 bottles of beer the day/night before so I was fresh enough. I don't really like drinking anymore. I decided to do my long run today instead of Sunday. I was going to hike up Currane hill today but cloud cover around the hill was too low and the weather unpredictable. I really love running in Achill. For a change no head wind down here.

20km @4:39/km

I felt so fresh

SUNDAY

Again I considered running/hike up Currane hill but a heavy sea mist approaching made me change my mind, I won't see much up there, and didn't want to chance going up if there was a change in the weather. So 30 minutes easy run instead.

6km @4:53/km

Great week running again. My strava indicates it was one of my hardest weeks training in some time. It didn't really feel that way but I guess it's right, my long Saturday would have brought it up. Total distance 78km which was my highest mileage since September 2016 the week I done my achilles.

Photo I took doing my stretches after my run Saturday.

MY BAD

I was on holidays in Croatia and Italy for the week. Non stop sight seeing, eating and drinking loads too. I don't really do lounging on the beach holidays.

MONDAY

7.3km @5:07/km
Early morning run. Not sure was it the couple of beers the evening before, the heat and humidity or both but this was a struggle.

TUESDAY

6km @5:07/km
Same as Monday.

WEDNESDAY

No running

THURSDAY

8.3km @5:04/km
Evening/night run. Warm but felt better then the morning runs. Heavy legs.

FRIDAY

No running

SATURDAY

Street of Sligo 5k

I got back to Dublin in the afternoon and headed for Sligo. Got to Sligo around 5:20pm I went into the registration just after half 5. The race sponsors tried to recruit me to run for them (the company I work for are sub contractors for them) but its a league race and important to show our colours so I declined and paid my 15 euro.

I changed into running gear and went out for 2km loosener with some stretching. I felt weak and tired. Got back to the car put on my racers another 1.2km jog to the start line with strides. I started to feel a bit better but I knew my legs weren't 100% I was at the start line too soon so myself and my team mate went off and did some drills instead of standing about. We came back and positioned ourselves towards the front.

The gun went off. First km was fastish I think I should have gone off a bit faster but I let myself pull back. One of the lads I go running with from another club was about 5-8 seconds ahead of me. 3:24 for the first km
The second km I settled into a better rhythm. My coach was encouraging me to move up it was here I overtook my buddy. Second km 3:33
I was behind another runner from another local club on the 3rd km in a previous race he was 21seconds ahead of me. But I looked at my watch and saw the pace had dropped so I overtook him along with some non club young lads the tired 3km was 3:37
Into the 4th km I was feeling it now my coach kept me going towards the end of it and I picked it up after a slow 800m but I that time no one overtook me. 4:42 for the 4th km
The last km I pushed on and overtook two more young lads towards the finish line I started to daydream a bit with the crowd on the final 200 to 100m a young lad flew past then my buddy. That woke me up and full on race finish I bet him by 0.1 of a second to finish 29th in a time of 17:51.00 breaking my pb from September 2016 of 17:59.
Great race overall flat course with the exception of a small hill at the Town Hall with 2.5 laps of the town. A good few bends that take you out of your stride but big support and lots of runners to pull you along. Massive improvement on previous streets of Sligo and has the potential to grow. We all headed off for a warm down together of 4km I didn't go to the afters so I can't comment on it.

Very happy to pb I knew I had sub 18 in me but I'm training at 17:30 I think if I wasn't on holidays during the week I would be close to 17:30 but the week took an awful lot out of me. Great to break that previous pb now its time to push on.

SUNDAY

21.5km @4:47/km in Achill
Out and back run with a tail wind heading out so very easy but the head wind coming back made it a struggle.

Overall 55.8km for the week