Berlin Q or Bust: Road to sub 2:45

OOnegative wrote: »

I wasn’t having a go and I hope you know that, rubbish performance by you. Your capable of much better than that. Apologies for the bad choice of words in original post.

Oh I never thought that for a milli second pal.....this log is very grateful for your contributions I just didn't want anyone to think I wasn't owning that performance, which was very much a pile of ****e

Mon: 16k: 1:17:08 @4:48/km

Tue: 6k w/ pooch c40mins
Mental day. Wasn't gonna head out but the dog guilted me into taking her out.

Wed: 12k: 55:51 @4:39/km
As often happens in my line of work June is turning out to be a bit of a drainer....16x400m got canned as I couldn't make it put after work. Didn't get out til late enough and headspace was in no place for a session. Then as happens from time to time I felt like a million dollars on the run and managed to churn out a steady enough effort that didn't feel like an effort at all.

Thu: 14k: 1:11:25 @5:06/km
Easy effort late into the evening. Curragh was glorious on the longest day of the year.

Fri: 10.5k: 51:28 @4:54/km
Straight after a lunch thing in work. Belly was full enough but felt in good nick.

Sat: 8k w/buggy. About 6k of running, a few strides, a bit of walking and carrying as my passenger got a little grumpy in the last couple of k last shake out before 5 Miler.

Sun: Irish Runner 5 Mile: 29:51@3:42/km

Got up to the PP in decent time. Feet had been a little tender from night before and the questionable decision to wear flip flops as my footwear of choice at the Kildare game! But the warm up allayed any fears on that count. I was feeling a lot better than I was the previous week, but I had still scaled expectations back a bit, and decided that id be happy with a PB of any description . Lined up beside the 30mins pacer, Thomas Cotter and hoped for the best

Pacer was very chatty and told the group that he was going to bank a few seconds in the first mile and then back off to 6min mile pace. True to his word after a 3:33 first km, we settled into the goal pace. Group was small enough, maybe 10 people, and as we moved on to the north road I was feeling fairly comfortable. Km 2 was 3:43. At this stage I started to have some real motivation issues. We were headed back towards Chesterfield Avenue and the thoughts of maintaining this pace for another 5k was just not very appealing. Thought about pulling into the side and walking back to the car as we went back up Chesterfield Ave, but tried to zone out and think about it again in a few minutes. Km s 3&4 3:40 & 3:43.
Moving down Ordnance Survey road, again I'm just thinking about pulling in. But I made a deal that id at least get to 5k before I did it through 5k in 18:23, I'm feeling ok. I'm not flat out at this stage but I know I'll have to dig deep come the Furry Glen. The heat is a factor but not a big one if I'm honest. Into the Furry Glen and the pacer is great. Slowing a little, going to the back of the group, telling everyone to drive the arms etc. And before you know it 7k is showing on the watch and I'm actually feeling a bit better about the whole situation! Bring it home with a 3:40km for 29:51.....

If you told me I'd run that time after I finished Limerick I'd have been disappointed and would have hoped to go a good bit faster but I think Rotterdam and Limerick have taken a bit more out of me than I thought. I felt in good shape today, I just struggled mentally if I'm honest. Have a stag in Edinburgh next weekend so gonna recharge batteries over the next couple of weeks and then start training for Dublin. Looking forward to it

Oh, an 8sec PB as well

So since the Irish Runner 5 Mile I've ate a lot of crap, drank a lot of beers and had a great time. Still kept my eye in with a few runs...

Mon 25th: 13.3k: 1:10:15 @5:17/km

Thu 28th: Lunch: 5.3k: 24:52 @4:43/km
After work: 5k: 23:22 @4:40/km

Really struggled to get these in but i knew there was nothing happening over the weekend so squeezed these in

Tue: 14k: 1:06:10 @4:44/I'm

Was dreading this, but maybe that down week and skinful of Tennants I had in Edinburgh over the weekend was just what was needed. Great weekend topped off by Kildare beating Mayo in probably the only match that it's ever going to beneficial for me to have a season ticket for......but a small price to pay. I'll say nothing yet though.

Wed: 10.2k Buggy: 50:14 @4:56/km

Thu: 4Mile Tempo: 24:51 @3:51/km(4k w/u & 3k c/d)

Wanted to do something fast this week to make sure I was still in decent shape chose this tempo on a whim, meant to be 5mile but I managed to come upon a guy who'd creased himself in the Park doing pull ups on the outdoor gym equipment, so by the time I'd ascertained that he was going to be ok, time had moved on and so had my rhythm had a small enough window for this so left it at 4miles and jogged home. Effort felt pretty comfortable and I finished run safe in the knowledge that I hadn't undone all my training over one week.

Ps. Wore the Adios Boosts for the first time since Rotterdam. I like those shoes.....they'll be back for some more serious stuff in the months ahead

Friday: 11.5k Buggy: 57:21 @4:59/km
One would be fairly perspiring by the end of these buggy runs jaysus....

Sat down with my buddy and tentatively planned the outline of the 16 week training block for DCM and the first 4 weeks in a bit more detail. Mileage is gonna be upped this time, 130/140k for most weeks. Long slow mileage on the cards for the first couple of weeks with a couple of sessions slowly introduced. He wants me to up the mileage but pare things back on the pace side of things, threading carefully after Rotterdam and Limerick.

Races tentatively include;

Mullingar 10 Mile @wk3

AN Other 5Mile/10k @wk5/6

Frank Duffy @wk8

Race Series Half @wk11

AN Other 5Mile/10k @13/14

Target is 2:55. Looking forward to it.

shotgunmcos wrote: »

Fully custom 16wk block or an edit from abother plan? Is 130-140k a new volume for you or have you done that for other marathon cycles? And is that avg or peak volume?

Yeah I'd have been consistently around 110-120k for the last couple of cycles, peaking at 130k. But for this one, yeah its pretty much 140k for non race weeks. Now as always this can/will change depending on how things are coming together.....which answers your other question; it's a custom plan alright. But I don't think it's going to differ drastically from the approach that we've been taking thus far.

Dublin Marathon 2018: Week 2 of 16

Mon: 16k Recovery: 80ish mins
Tired from the previous days pints and exertions in Croke Park, also forgot my watch had actually died on Hill 16 during the Kildare game, so ventured out and ran my usual 10Mile route.

Tue: 15.1k Easy: 1:15:13 @4:59

Wed: Unscheduled Rest day.....stuff came up

Thu: Said stuff almost gave me a double donut but made it out for.....
17.5k Easy: 1:23:58 @4:48/km
Up through the town and then out on to the plains for a big lap in the glorious evening sunshine.

Fri: 8 Miles Relaxed/Steady: 55:20 @4:18/km

2k w/u & c/d

Instructions were that this was NOT an 8 Mile tempo and just to run relaxed. Had 4:30's in mind, but didn't look at watch until 2k in and that pace seemed like the perfect effort. Said I'd try and bring it back around 7min miles. Effort felt spot on, proper sessions start next week. Happy with how that went, feeling pretty fit at the moment and, touch wood, can keep improving. 30k Long Run Sunday, 6x1 Mile midweek and then Mullingar 10 Miler next Saturday.....

Thu: 16k Easy: 1:24:52@5:18/km

My training buddy is back from a break (a break that included a new baby boy and a 50k race ) so met him for a very easy run on the plains and then did 5k myself afterwards. Good vibes aplenty and major plans being made

Fri: 5k w/pooch + some strides

Just a shake out before 10 Miler the following day.

Sat: Mullingar 10 Mile: 63:21 @3:56/km

Pre Race: Finally met the man, the myth, the legend, the artist formally known as Tang for a warm up. Great to put a face to the Boardsie. Made it to the start line where the aforementioned introduced to me to Duanington, had a nice little chat and then on a very cosy country lane we we set off.

Race: We'd decided that somewhere around 63:30 was the aim, but more importantly effort levels were to be as consistent as possible. I'd had one session, not counting the 4 beer related ones, in the previous 5 weeks, so as planned, I was feeling a bit sluggish at the start. Feeling fit mind you, but sluggish. We set off and I could see a group forming just ahead of me with Duanington in it and I figured it was probably gonna be a 62min and under sort of group. I could have tagged on and tried to stay with them but today was not that day. Sort of found my self isolated as a result. With no really to work with I just kept the effort honest and the group slowly pulled away but they were in sight for the entire race really. Went through 5miles in 31:50.
At this stage my mind was beginning to wander, not in a bad way I might add. I was just sort of thinking how it was a good idea to choose a 10miler instead of a 10k to wake the system up etc etc and the i realised the splits had inched up a little. Just as this realisation dawned on me, two guys came up and passed me just past the 5mile mark. I tagged onto them for maybe a kilometre and then felt a little guilty and moved up past them and took it on up a decent little climb and I didn't see them after that. Passed a good few on the way in, was feeling really strong towards the end and came in at 63:21 for a 20sec negative split.

Post Race: Warmed down with Barry, and satisfied with my days work headed down the M4 to Croker to roar on the Banner with the Dad.

So I think this sets me up nicely for the next few weeks. I'm really targeting Frank Duffy and the race series Half. I think I can take a decent chunk out of this time, which is only 50 secs off my PB. I'll definitely be aiming for something in the 61's come September and I think it is there for me.

Sun: 24k Long Run: 1:56:09 @4:50/km
Legs felt great out there this morning which probably shows that I got effort levels spot on yesterday. Feeling great, really enjoyed this run.....

Sun: Long Run: 32k: 2:33:04 @4:47/I'm

Combination of a late night babysitting (don't ask ) and then a very early riser of my own meant I set out about 7am with maybe 3 hours sleep in the system, and with Thursday's and yesterdays sessions in the legs i wasnt sure how the run would go. Said id take it out easy enough and try and push it a bit last 12k or so. Last 12k came in around 55:40 (@4:38/km) and I was happy enough with that.

142k for the week

Oh yeah, and a trip up to Croker with the eldest fella to see the Lilywhites win an All Ireland (U20 granted, but it's my first one in 30+years following them around the country!). A great day.

Fri: 17.3k Recovery: 1:34:29 @5:28km

Sat: Long Run 34k Relaxed/Steady: 2:36:08 @4:35/km

Set out about 3hrs later than planned with not a lot of fuel on board but such was the way the weekend was shaping up it was the only window I had unless I wanted to push the LR to Monday which I certainly did not.

The plan has been to gradually push the pace of the long run each week,trying to make each one as progressive as possible. Left a gel and a small water bottle at 20k as the day was quite humid and my sleep is still not quite where it needs to be

Went on big loop from Newbridge to Kilcullen to the Curragh to Kildare Town and back into Newbridge. Felt pretty strong out there. Gel and water were nicked but had the emergency €2 in the shorts so had a Lucozade sport in a garage in Kildare while cursing whatever type of person nicks water and an energy gel of a weekend morning. Definitely the quickest LR I've put in, on top of the 8mile tempo on Thursday I definitely feel like I've put in a decent weeks work.

Wedding next Friday so gonna fit in a couple of sessions during week and push 36k LR to Wednesday week, which will be 10 days out from the Frank Duffy. So that's 5 weeks down, definitely feeling the benefits of the easy first 3 weeks. Raring to go in the sessions during the last couple of weeks and have 2x30k, 32k and 34k runs in the bank already.

Sun: 10.1k Recovery AM: 52:31 @5:11/km.

130k for the week. Debating heading out again this evening......

Thu: 13.5k Recovery: 1:10:01 @5:11/km

Fri: AM 11.4k Buggy: 59:25 @5:10/km

PM 6.5k Easy @5:00/km
A hotch potch of a few runs on the plains, helping out a buddy organise a route and plot some distances for a fundraiser run next month.

Sat: Session 6x1 Mile off 2mins rec

Splits:
5:43, 5:40, 5:37, 5:33, 5:27, 5:22

What a difference 4 weeks makes to a session. My eyebrows were raised when the session was laid out to me and whilst my instructions were not to go too crazy with Wednesdays 36k still in the legs, the suggested pace was 5:40/mile!

Of course my mate seems to cotton on to my capabilities quicker than I do and after easing myself in to the first couple of reps, I really felt like I wasn't working hard enough. Decided I'd try to a do a royal flush and just keep beating the previous split (without going nuts I might add ). The last split was typically the only split that the GPS played up on and I reckon that was pretty close to a 5:15 mile cause I finished a good bit further on than the previous 5. A pretty satisfying session I must say. The numbers aside, which would be new territory for me, my effort felt really bang on and consistent, felt really controlled running at that pace. Hopefully I can bring it into the 10Mile and Half in the next month. 16k including warm up and cool down.

Thu: 13k Easy: 1:02:24 @4:48/km

Fri: 9k Easy: 44:39 @4:57/km

Sat: 6k w/pooch and some strides. 30ish

Sun: Frank Duffy 10 Mile Race Report

Training had been going well, so picking a target was going to be interesting. PB was 62:27 from Trim in February which was a 3min PB itself. This was definitely on, but after talking to my mate, he reckoned breaking 60mins was definitely a possibility, and to aim to get to halfway in 30mins and see how things were feeling. Even with a fade he reckoned sub 61mins was a certainty. The caveat was 530+km had been ran in August....so the legs did have some mileage in them. Got mileage in early in the week so I could have a couple of easy days leading into the race. This was a scheduled down week in terms of mileage.
Regular readers of the log will know I'm usually the last to come on board when my mate is setting my targets. The memory of scraping under 30mins in the Irish Runner 5Miler in the Park and the awful attempt at a 5k the previous week were rattling around in my head, but id taken a break after that and the first 3 weeks of this training block were mostly easy runs, leading up to a 63:20 10 Mile in Mullingar where I felt strong but pretty rusty. Off setting these doubts were the 8Mile Tempo and interval sessions and LR's that I've churned out the last month which have all explored new territory for me. So I set off for Swords with the aim of giving sub 60 a rattle but more wanting to put in a strong PB effort.

Got to Pavillion SC in decent time, read Sports section of Sunday Times and headed out for a couple of miles warm up. Starting pen was pretty congested so I came back out and went up towards the front and hopped over the railing. Race started and off we went.....

Apologies in advance for switching between mile and km splits during this I'd Singer's course report rattling around my head, so I knew the first mile would be quick. However, I made a pretty stupid mistake by going out too hot. I though I could see AMK ahead of me, and I just caught up behind him as we went through the first mile marker in about 5:47. Figured that my pace would ease up now and introduced myself to AMK had a little chat and as we went through 2 miles in 11:38 we both agreed this was way too hot. I was in a little group of about 5 runners here, but I seemed to be doing all the work at the front. Went through 5k in 18:17 (PB ), but I knew from Brian's recce that 6-10k was pretty much uphill.

Slowed down a touch and let the group pass me out a bit and then I settled in at the rear of it. Went through 5miles in 29:50 (PB ) and I realised that I had to back off a bit, I'd a bit of stitch, not a bad one but enough to get my attention. I was isolated now but my km splits were still fairly consistent. Not sub 60 consistent, but not dropping off a cliff either, consistent 3:46's, 47's, 48's..... I knew that from 10k on was pretty much down hill so I just made that my next target.

Got to 10k in 37:15 (PB ) and a long down hill stretch came up in the distance. I'm working hard here but it's not a pace that I don't think I can maintain to the finish. I know there will be some pain up ahead but I'm ready for that. Slowly but surely I start gaining back on a few guys that i let go on the uphill section and I pick a good few of them off coming in. I know 61 mins is going to be broken but by how much is the only thing. 15th km is a 3:41 and then I'm hanging on a bit for the last km as a little uphill couple of meters slows me down Down the finishing straight, working hard seeing the clock turn from 59 to 1:00 and I'm only a 150m or so away, i make a mental note that next time I'm in a 10 miler im going to those 150m further up the road at this stage. Cross the finish line at 60:33, almost a 2 min PB and 46th position.

Met AMK and Outforarun from this parish afterwards and after a good chat I decided to get out of dodge as I didn't want to get caught in match traffic down the M1. Was hopong to meet a couple more from here but there will be other days Stopped off in Citywest and did a couple of miles cool down. A good day.........

Friday: PM: 9k Easy: 43:33 @4:50/km

Saturday: Long Run 34.5k: 2:55:02 @5:04/km

Ran this with a mate of mine who is aiming for 3:30 in DCM and had a big run planned. Set off at 6am in the dark, with no real route in mind except for the fact that it had to end in Kildare town(where i had to collect my car as my wife had left it there overnight). Ended up making a balls of the route and after taking a left through Sheshoon stud between the Curragh and Kildare town we took a wrong turn and ended up at 31k in Suncroft at a signpost saying 'Kildare 8km'
Stopped at 34ish k, walked (and failed to thumb a lift) for about 3k and jogged the last couple of km to the car. I'd no breakfast and half a lucozade sport in me, so it was pretty grim by the end still, another LR ticked off...

Sunday: AM: 6k w/pooch no watch
PM: 9k Easy: 44:35 @4:57/km

1 session a week for the next couple of weeks; 4x2miles on Wednesday and a steady 30k LR on Sat lined up for the week ahead....

Thu: 16.5k Easy: 1:21:48 @4:57/km

Back up in Marino on Thursdays doing a bit of work so I'll be hitting the Clontarf sea front for some easy miles met Singer for the first time on Griffith Avenue, great to chat face to face with someone who I've been talking to for my entire running journey so far Out to the statue thing? that's past wooden bridge beside Bull Island, went up into St Anne's Park then, first time apart from the Raheny 5 Mile that I'd been in the Park....very nice

Fri: 17k made up of a few different runs checking a couple of distances for the route of a charity race on the plains for my mate who was helping organise that Saturday.

Sat: 30k Relaxed/Steady: 2:14:07 @4:28/km

Up at 6am for this off the back of a ropey couple of nights with Erin. Was VERY close to pulling the plug, but got out the door. Start relaxed and finish steady were the instructions, no specific distances or times though.
First km 5:11 and I'm already deciding that this is just going to be a run where i get in the miles. However, slowly but surely I start to come around and pick up the pace. I can honestly say that by the end I was feeling invincible, best I've ever felt on a run, cruising around at sub3 MP. Now I may have been semi delirious due to lack of sleep and no fuelling on the run.....but I'll take it

Sun: 12k Buggy AM: 1:03:00 @5:15/km

Got this is in before i commenced watching and tracking the Berlin Marathon. Planned to get out again in the evening but that didn't materialise. My mileage is levelling out at about 130k, if I have a good week and fit in a couple of doubles then 140k is there, but 130kish seems to be the general total which just fine.

A mate of mine going for 2:55 had a bad time of it in Berlin, similar enough to my travails last year. Swelling on his knee due to an insect bite the week before put paid to his chances and after staying on course for 25k it just caught up with him. Always hard to watch someone do the death shuffle for the last 10k on a tracker, as someone who's done it twice in the last year I felt the pain. Was buzzing after the race though, I do have unfinished business with Berlin.....

126k for the week. HM next Saturday.....

Dublin Half Marathon Report

Had company for this one as my two mates who I went with to Rotterdam were running. My buddy who broke 3hours there was pacing the other to a 1:32 as it turned out, a 10min PB

Parked near the cricket ground and jogged up to the start line with a few strides thrown in. Feeling pretty pumped but a positive type of nervous energy. Forgot just how big a race this actually was numbers wise and had to come back out of the starting pen to get a decent spot towards the front.

Km 1-5 (3:47, 3:48, 3:50, 3:48, 3:55): 19:08

After my ill judged start to the Frank Duffy I was determined not to make the same mistake here. I knew it was a slightly risky strategy as the first few k are a nice downhill and a good chance to bank a bit of time, but I stuck to my guns. I had one or two runners in my early group ear marked as guys who would be under the 1:20 mark and as we headed down Ordnance survey road I was in a decent group of about 15. 3:47 kms was the magic number today and the first 2k passed without fuss.
Then my lace opens, pull into the side, panicking a little bit as I knew that the possibility of breaking 80mins was marginal enough, back out and rejoiced proceedings with the group maybe 10secs ahead now. Coming up towards the S bends I was running beside David Carrie and I figured he might be a good man to pace off going up the short climbs, and he may well have been but then my lace opens again
I'm annoyed now, pull in take a couple of deep breaths and then a couple of extra seconds to make sure I tie the damn things properly this time. I definitely took off too fast this time and made it back to DC just coming up to the first water station when the lace opens AGAIN!!
This is not funny anymore, but if anything it calmed me a bit. Took a bottle of water, pulled in just after, took a good swig of water, triple knotted the lace and joined in again on a decent downhill. I've probably lost at least 45secs but I'm moving well and the pace feels comfortable at this early stage.

Km 6-10 (3:54, 3:48, 3:48, 3:48, 3:50) : 19:08

That last lace disaster probably took in some of km 6 looking at the splits. The 80 min group is now long gone and in the distance. But moving in past the Zoo and onto the North Rd I'm tipping along nicely, working with a chap in a pink t shirt who I will end up sharing the load with for the rest of the race. Bit of drag up the North road but I'm feeling good, passing a good few here. Tight turn at castleknock gate was not appreciated

Km 11-15 ( 3:49, 3:42, 3:58, 3:43, 3:51) :19:03

As luck would have it my course recce a couple of weeks back, took me up Whites Rd, so I knew it was drag. Put the hammer down in the km leading up to it to limit any losses. Myself and pink shirt are motoring now and keeping each other honest. Took a gel at last bottle station when we got back into the park. I'm feeling strong and looking forward to taking advantage of the fast stretch down Chesterfield and Acres road.

Km 16-20 (3:44, 3:43, 3:39, 3:39, 3:50) : 18:35

Through 10miles about 60:50, 17secs down on my FD time but feeling unbelievably good. I'm certain that I'll go under 1:21 but if I go now, and it had to be now, and wind it up then 80mins could still be on. I know that the upper glen is always a tough stretch but my mind is made up. Pink shirt is still here and it's one of those moments Where it didn't need to said, I pushed and he tagged on straight away. Going down acres was great, just in a rhythm and enjoying the race and the fact that I'm finishing strong. A few of the guys I tagged at the start are coming back quickly now and I know it's gonna be touch and go. Clap my hands together and shout 'come on' coming up the upper glen

Km 21 (3:36, 3:31 for the bit)

Down the final stretch, 3:36 fastest km of the race, coming up to line I actually thought I had about 5 secs in the bag and eased off a smidgen but I stopped watch past the line @1:19:59 So I was 'fairly sure' I had it but was a little worried until I saw official time on the phone

Considering the time lost in the first 5k I couldn't be happier with that result. Feeling great today, had a few beers last night. Got up at 6am and did about 15k Easy, left the watch at home and just ambled about reliving the race in my head legs never felt better after a race. Back out on walk with Erin Healy in the buggy now and writing this report from a McDonald's whilst taking a well earned break from my staple porridge breakfast