Shotgun 2020

shotgunmcos · 08-01-2019 8:52pm

Tuesday 8 January
Plan: Intervals 12x400m
Actual: Rest

Docs orders. He said I can walk or jog but I need pain relief, rest and sleep. Torn intercostal muscle (the muscle between 2 ribs). Coughing was agony. Agony brought on short of breath which brought on asthma which brings panic crawling up my face etc..

I've been running easy OK but the swim last night hurt. Bringing tomorrows planned rest day forward. Need pain relief and sleep.

Kurt.Godel wrote: »

Great to see you join the Masters, I'm sure you'll get a lot from it.

I'm going to suggest the fins as the culprit here shotgun... especially if you're not used to them

Fair point. The soles of my feet were a little cramp putting them on. No doubt the kicking accelerating things and shortness of breath/pain even more so.

shotgunmcos · 09-01-2019 10:33pm

Wednesday 9 January
Plan: Rest
Actual: Easy 7.27 miles @8:28

I took yesterday off to get onto the pain relief. Thankfully it works and I got some sleep last night. Even a nap this afternoon too. Significant because over the 2 weeks of health problems over the Christmas Period I hardly slept at all.

Legs and lungs felt ok and I trotted around the town reigning in the pace. It was wet but oh so calm. The high tide was like glass. Pretty uneventful run except for 2 tipsy girls running beside me for about 60m in town screaming. Interesting company until one of them doubled over and vomited onto the road.

shotgunmcos · 10-01-2019 5:15pm

Thursday 10 January
Plan: Easy 6 miles
Actual: Easy 7.13 miles @7:46

I'm starting to think about the sessions on the easy routes I'm covering. Where I'll do intervals and where to do tempo runs. Its unbelievable mild out for January. I was tipping along happily until I hot mile 3 and then suddenly felt feint/weak. I had to stop a few times to get a full breath and pull myself together. I felt hungry. I've cut sliced bread out of my diet and that's a good 300 Kcals less off my breakfast so likely that was the culprit. Anyway I got going again, fell in step with a friendly lad for a half mile and that got me to the last 2 miles which felt grand. A small tightness in the lower right calf which just needs a stretch. I'd so love to go swimming tonight but the rib still hurts a lot.

While the average was 7:46 pace I'd usually have a rhythm. Today it was a range of 7:27 to 8:05 so not the steadiest

For reference on the plan the pace range for easy is
Easy A 8:10
Easy B 7:36
Long Run 7:17
Recovery 8:43

The way the plan works is that there are 3 easy runs and 3 sessions per week. I think I'll do a recovery easy on Mondays after the long rug and then easy A or B on Friday/Saturday depending on fatigue.

shotgunmcos · 11-01-2019 4:43pm

Friday 11 January
Plan: Easy 6 miles
Actual: Intervals 12x400m

I felt much better today. Legs and lungs were good. I figured I'd do the first rep and see how it was, back off if any pain. 1.5 miles easy warm up then into the reps. I tend to go off too fast but I had the target pace 5:52-6:00 dialed into the watch and that really helped me control the set. I started each rep fast but brought it back to the desired range and worked to hold it there. I was anxious before the session but figured the aerobic recoveries were generous (400m or 1:45 to 2mins) and I'd back off if there was pain/niggle/breathing difficulties.

I actually found the target pace manageable. Hansons say that if you cannot run the recoveries easy then you are doing the reps too hard. I maintained 7:45-8 min pace on the recoveries. The last few were tough and my heart rate maxed at 182, well into the red zone, but I actually enjoyed the session and am bloody delighted to get in done! 9 miles all in. The right calf is a little tight so some rolling and stretching as soon as I can. An easy run tomorrow and the program will be back on track

12x400m w/400m recovery
Target pace 5:52-6:00
rep#|rep time|avg pace
1|1:28|5:57
2|1:29|5:59
3|1:28|5:55
4|1:30|6:02
5|1:28|5:56
6|1:27|5:52
7|1:29|5:59
8|1:28|5:57
9|1:28|5:57
10|1:29|5:58
11|1:30|6:05
12|1:28|5:56

OOnegative · 11-01-2019 4:48pm

Nice session, fair play.

aquinn · 11-01-2019 5:33pm

Absolutely lovely. Well done. Glad you're feeling better and back on plan.

shotgunmcos · 12-01-2019 8:26pm

Saturday 12 January
Plan: Easy 6 miles
Actual: Easy 6.67 miles @7:49

Cold, wet and windy. That kind of soft continuous misty rain that soaks you slowly. The legs felt good. The tight calf from yesterday not tight. Hips and quads a little stiff from the intervals but pretty good. Chest and lungs good. Rib on side and back a bit sore but its not a running injury. Easy miles around suburbia and the local industrial estate. Would really love to do some Yoga but have to wait until there is no pain from breathing exercises first.

Main thing today is that the program is back on track now, happy days

shotgunmcos · 13-01-2019 11:05am

Sunday 13 January
Plan: Easy 8 miles
Actual: Easy/Steady 8.18 miles @7:38

I thought I missed the window and was facing a late evening Sunday night run, my least favorite time if the week to run. I hit snooze on the alarm and then the kids got up at silly o clock in moods. Alas another opportunity opened because the pool was closed and their swim cancelled. It was dark setting out into the wind. The first mile was slow then I kept a steady effort into the wind for miles 2, 3 and 4 (7:51, 7:31, 7:31). It was an out an back to the Coonagh Roundabout so wide open to the wind. I maintained the steady aerobic effort on the way back for miles 5, 6 and 7 (7:28, 7:24, 7:10). The cyclists were only starting their Sunday morning spins geared up and grimacing into the wind. The last mile up town and home was slow.

Overall the legs felt full of running. The rib injury is sore but nothing I can do about it. It will just take a few weeks. Next week is the first long run of the program and the prescribed pace is 20 secs faster than this run which right now seems unlikely :eek: Week 3 of the program overall steps up the intensity. Very happy to finish week 2 on track and intact

Mileage summary: Actual (Plan)
Week 2 : 44.67 (41)
Total program : 78.27 (67)

shotgunmcos · 14-01-2019 10:23am

Monday 14 January
Plan: Easy 6 miles
Actual: Easy 6.35 miles @8:32

I was out before the bin men this morning. The kids were awake but quiet shining torches around their room. I had to be ninja like getting through the stair gate, avoiding the creaky steps, dressed in the dark and out the door, keying it shut. I hit the road before the body realised what was happening and before the kids ran in to wake Caz. It was 2 miles downtown through empty streets, 2 miles up and down the riverbank by Corbally and 2 miles back up through city life awakening.

The first mile felt horrible as often is the case with silly o clock runs. Heavy legs, achy joints, lungs filling with cold air. Tomorrow is an interval session and it has to be done first thing as I have Rugby Coaching in the evening. I'm not usually good with intervals at 6am so it should be interesting.

This morning was simply very easy miles. The far side of the riverbank was pitch dark and peaceful A guy ran past with a head torch but I didn't see the black dog following 20m behind him. I got a real fright and side stepped it but that caused an unmerciful stabbing pain in my rib. It eased as quick but it was a stark reminder to take the pain relief before work and a day of sitting on chairs.

shotgunmcos · 15-01-2019 11:08am

Tuesday 15 January
Plan: Intervals 8x600m
Actual: Intervals 8x600m

I was dreading these. The way the Hansons plan works is that the speed session comes at the end of the 6 straight running days. Legs are not Fresh. That wasn't it though. I historically don't do intensity first thing in the morning. Well, in my University rowing days we did but that was "easier" as it was part of a crew and coaches basically told us what to do!

Doing running intervals unfueled is tough and doing them at 6am in the dark unfueled is tougher. The kids were awake at silly o clock again and nearly excused me out of it but I knew I would have no window later and I don't want to swap sessions around unless I really have to. This wasn't one of those decisions. It was a simple matter of HTFU and get them done!

1.5 miles sleepy warm up into town and onto the bridge. I had the workout on the watch so before I could talk my way out of the hurt and into an easy run, it beeped and I set off. The watch doesn't wait for you to decide if you would like to do it or not it just plows on beeping through reps and recoveries. As usual I set off faster than the planned pace and settled into the reps. Overall the volume of work was the same as last week but the reps were essentially holding the pace for an additional 40+ seconds. After the first 4 successful reps I overcooked rep 5 and switched off a little on rep 6 before pulling it back together for the last 2. I found it more challenging than last week (4 days ago) but I think it was just a case of energy/fueling rather than fatigue. The fatigue will come, I'm sure of it. The quads were feeling the workout on the 2 mile cool down but very pleased to get this done this morning

A pint of High 5 Zero Electrolytes, a large helping of overnight peanut butter, cacao and seed oats and a mug of Joe and I was good to go for the day..

8x600m w/400m recovery
Target pace 5:52-6:00
rep#|rep time|avg pace
1|2:11|5:52
2|2:12|5:57
3|2:11|5:52
4|2:12|5:55
5|2:09|5:46
6|2:14|6:01
7|2:12|5:55
8|2:12|5:55

shotgunmcos · 17-01-2019 4:38pm

Thursday 17 January
Plan: Tempo 6 miles @MP
Actual: Tempo 6 miles (7.04 miles total)

Yesterday was a rest day but a long one up and down the Motorway. Plenty of energy today but the rib was sore. Anyway, no excuses and I had an hour window to get this done. No room for a warm up so I used the first mile to get into the 6 miles tempo. The purpose of this tempo run is to run it at PMP, planned marathon pace. I have no idea what that is so I should use HR as a guide or feel the effort to gauge a realistic pace goal. I did neither :rolleyes:

I had 6:40 pace marked into the plan for when I thought I'd seriously be going for sub3 (pre hamstring injury). Knowing that would be a real challenge, I opted to try and keep it under 7 minute pace. The first mile was too fast but it got me into a tempo rhythm. I ran to a local 1.5 mile loop to avoid too many traffic light stops. I should have dropped the effort to what felt like marathon effort but I didn't let off. When I dropped a gear it went above 7 minute miles and I should have just been content to run that. Instead I pressed on. Miles 1-4 felt ok and mile 5 and 6 were tough. Overall it felt closer to 10k effort than marathon effort. I'm happy to get the 6 miles done at a tempo but I over cooked it. My heart rate average was 164 for the later miles and that is actually similar to my half marathon and marathon pb effort but it felt like harder work. I'm not fit enough to maintain that.

Tempo miles
6:34, 6:33, 6:43, 6:39, 6:36, 6:27

Rookie mistakes today :rolleyes: At least I have 2 easy runs before the next session. The program repeats this run for the next 2 weeks before it increases to 7 miles @MP. I have opportunities to get it right yet.

shotgunmcos · 18-01-2019 4:34pm

Friday 18 January
Plan: Easy 7 miles
Actual: Easy 7.99 miles @8:02

The legs were a little heavy and weary from the tempo yesterday so I planned to just do the easy 7 miles, not 8! As long as it started with 7 on the watch fine. Pretty fine it was too! Beautiful but cold today here in Limerick. I layered up only to be sweating after 10 minutes. Just steady miles limiting the movement of the rib. I was in a trance and jumped over a puddle once and yelped with pain to bring me back to the real world. The .99 miles was a detour to a local noodle shop to grab a menu for later. I got a hug from someone yesterday who said I had lost weight. The first sign that I'm getting fitter

I saw 79.xx on the scale last week but put it down to an anomaly after health issues. This weekend I hope to still see 79.xx

shotgunmcos · 20-01-2019 11:54pm

Saturday 19 January
Plan: Easy 6 miles
Actual: Easy 6.08 miles @7:51

Misty, cold and miserable. Just getting miles done before breakfast. Busy day before another epic game at Thomond Park.

Sunday 20 January
Plan: Long Run 10 miles
Actual: Long Run 10.38 miles @7:10

I missed the morning window again. Rubbish sleep. 2nd day without pain killers and the rib just uncomfortable. Sneezed without thinking during the day and ouch! Dragged my sleepy self out of bed reluctantly and got the gear on only to see wind and rain. Easy decision, back to bed.

I wanted to stay on track though so it meant a late one after the kids were asleep. This time it was baltic, calm and dry and I ran under a full moon. The program target pace for LRs is 7:17 but I didn't feel confident of hitting that. It was immediately freezing and mile 1 was just about getting warm but 7:16 was bang on. Mile 2 was too quick but I settled at target pace for the next 4 and felt great. It felt comfortably aerobic and I even held back a bit. I knew the hills were in the last 4 miles so I worked for them. Miles 7 and 8 were a bit quick considering the hills around Castletroy and it made the last 2 more work. For a finish the hamstrings were a little tight but I felt pumped to get it done and at a good clip, 154 avg HR and my best cadence of the week.

Week 3 done and dusted. Weigh in 78.7kg woop. All good, except the stupid rib.

Mile Splits
7:16, 6:59, 7:16, 7:14, 7:10, 7:14, 7:05, 7:04, 7:16, 7:09

Mileage summary: Actual (Plan)
Week 3 : 46.94 (42)
Total program : 125.21 (109)

shotgunmcos · 21-01-2019 11:47pm

Monday 21 January - Week 4 of 18 starts
Plan: Easy 6 miles
Actual: Easy 7.25 miles @8:10

It was cold, with a bitter wind and the rain made it feel colder. Over the last few years I've run once or twice a week and gear wasn't an issue. Now that I'm running 6 days week I'm short. Packages on the way and can't come soon enough!

These easy miles felt uncomfortable. I expected the legs to be heavy from last night but they were OK. My rib was sore, especially on my back in the cold and breathing was shallow as a result. My heart rate was about 15-20 bpm over normal. I had a stich because it was too soon after dinner and I was just wet, cold and not enjoying it. Happy it's done I suppose.

shotgunmcos · 23-01-2019 4:34pm

Wednesday 23 January
Plan: Rest Day
Actual: Intervals 6x800m (8.72 miles total)

I felt a bit off yesterday (everyone in the house with head cold symptoms) so I swapped today's rest day with yesterdays interval session and got a decent nights sleep. Its the same volume of intensity, 4.8k, and I didn't think the jump from 600m to 800m would be so tough. I found this really hard work today. It was and is positively miserable outside and it was pre breakfast but that matters little. I figured if I could hit 3 minutes or just below for each rep that would do. **I more or less hit the target paces but rep 3 was a case of thinking I was way off and boosting the last 100m. On the last rep I mistook the pace alert for the end of the rep and eased off a tad early.

Truth be told I just found these harder than last week. I was breathing very heavily and the rib hurt and that was a factor. I also approached them wrong. On the 400s 2 weeks ago I went off hard and settled and by the time 400m came around I was comfortable. Over 800m I burned too many matches for the first 200, I then settled too much only to have to push on again the last 100m. Next week I'm going to try and run them steadier, within the pace range :rolleyes:

A note on the program. 3 weeks in and I'm enjoying it. Today is the first "fatigue" kind of day I've had. I rejigged this week a little as it only has 2 sessions. Without a long run on Sunday I could push the planned Thursday Tempo out a day.

6x800m w/400m recovery
Target pace 5:52-6:00
rep#|rep time|avg pace
1|2:54|5:50
2|2:55|5:54
3|2:57|5:57
4|2:53|5:49
5|2:54|5:51
6|3:01|6:03

**Edit: Eh I missed the target pace on 4 of 6 so I class this session as a fail!

shotgunmcos · 24-01-2019 10:31am

Thursday 24 January
Plan: Easy 6 miles
Actual: Easy 8.04 mils @8:03

Milder today. I was half asleep starting out at 0530 with 3 layers on. 3 layers that became soaked after the first 2 miles under a heavy mist. The rain stopped and I thought it odd I could still feel my knuckles. 6 more miles of easy running and heavy sweating under 3 layers. By 6am a few other runners appeared, all dressed for the end of the world. I smiled and waved at them with my hat in my hand

The usual mayhem with kids followed but they decided to play with my roller and left it as a trip hazard in the hall on the way out the door. If I don't fall over it and injure myself later it will be a good reminder to roll out and stretch a slightly stiff right quad.

AuldManKing · 24-01-2019 12:34pm

Enjoying the log - interested to see how Hanson's goes for you - thinking of using it for Dublin (after my journey with Daniels finishes with Rotterdam)

shotgunmcos · 25-01-2019 11:44pm

Friday 25 January
Plan: Tempo 6 miles @MP
Actual: Tempo 6 miles (10.09 miles total)

Tough session again. Bit annoying tonight on the loop as traffic was busy and I was hopping up and down curbs, pausing at lights. I need to move this session to the morning for both energy and sanity. A bit tired from 2 longer than usual work days and kids getting up with the birds. Motivation waned. Last week was too enthusiastic. I aimed for 6:40 and the whole lot was too quick.

This week I reduced the general target to 6:50 and while I averaged that, mile 2 was too hard and mile 5 too soft. Heart rate average was 158 which is about marathon effort but this felt harder than marathon effort again. I just didn't find a rhythm consistently and the legs were heavy and less willing. It wasn't as mad as last week but MP is still a work in progress.

On the program at least easy miles feel easy and sessions feel tough/hard so I have something basic right. Also I prefer to feel the sessions are a little too tough and backing off than feeling too confident and upping the ante through the programme. The plan is to run whatever I can on the day and the target pace will get more realistic as the plan progresses.

Tempo miles last week - Avg 6:36
6:34, 6:33, 6:43, 6:39, 6:36, 6:27

Tempo miles this week - Avg 6:50
6:51, 6:39, 6:50, 6:46, 7:03, 6:51

shotgunmcos · 26-01-2019 9:27am

Saturday 26 Jaunary
Plan: Easy 8 miles
Actual: Easy 8.39 miles @8:10

0530 start, hard to get out of bed for this. After a reluctant first mile plod, it was a nice loop of the city taking in the touristy spots and graffiti spots. I like talented graffiti. It was otherwise just miles. Headwind was a chore and 2 decent hills sapped my breath away.

I'm rotating 2 pairs of New Balance 880v7 all rounders for chugging out miles. A grey and a blue pair. The grey pair have about 500m on them but quite worn on the mid to fore foot. The shoes are grand for a few more hundred miles but skidding up the wet promenade this morning made me think, dry conditions only. On the lookout now to bring another pair of something into rotation.

shotgunmcos · 28-01-2019 12:20am

Sunday 27 January
Plan: Steady (Easy

8 miles
Actual: Steady 9.73 @7:31

Daylight for this one which meant I had breakfast and more energy. Hansons has 2x easy levels and a recovery level. Easy B is the steady level with a pace target of 7:36. Cold enough to see your breath but sunny for the first 3 miles. Then a cloud rolled in and it started to rain/sleet and gust, altogether less pleasant.

I did plan on doing 8 miles but thought I'd kill 2 birds with one stone and drop a package to my brothers gaff. It meant an extra mile and a bit but the legs were willing. Solid run, I almost felt like I could go back out and do it again.

Overall hit the 50 mile mark this week and feel very pleased about that. 4 weeks done and on track. On track for completing the program that is, not running x time for the marathon! Also, weight came in at 78.9 so now consistently under 80 which is good.

Week 5 is back up to 3 sessions. Tomorrow should be very easy as the Tuesday intervals will be the 7th day on the trot. Motivation is healthy and because the rib is getting better I can start S&C this week too, maybe even a swim.

Mileage summary: Actual (Plan)
Week 4 : 52.22 (45)
Total program : 178.43 (154)

shotgunmcos · 28-01-2019 11:17am

Monday 28 January
Plan: Easy 6 miles
Actual V Easy 7.35 miles @8:39

Lovely blue sky out there now, though it is Baltic. Out at 6 this morning to run in the cold rain again. I kept thinking about feeling warm sun and feeling fit this summer and by the time I stepped out of my day dream the rain eased off to be replaced by a biting northerly. It was an out an back so I began to defrost after the turnaround. Pretty uneventful miles until a joke on 2fm about January being 214 days long made me laugh out loud over and over, running up a hill, in the dark, in the cold. A walker in a big jacket with a furry hood passed on the other side of the road and must have though I was mad!

Good start to week 5

shotgunmcos · 29-01-2019 7:16pm

Tuesday 29 January
Plan: Intervals 5x 1,000m
Actual: Intervals 5x 1,000m (9.23 miles total)

B,B,B,Baltic out there! Hail shower was savage! Wasn't looking forward to these and they were hard work. I started hard and settled as soon as I could into a rhythm. My lungs were screaming at me, legs screaming at me, wind screaming at me, head screaming at me. This was at the end of 7 days running so the legs were not fresh. Caught the last of daylight, although the thick dark clouds blocked out much of it :rolleyes: I'm still holding the paces of the 400s 4 weeks ago, just. I had to stop for a few seconds after the last 3 just to take a deep breath to set off on the recovery jog. The cold air was in my lungs and a recent health scare made me see some caution. Happy to simply get through this, day off tomorrow whoop!

5x 1,000m w/400m recovery
Target pace 5:52-6:00
rep#|rep time|avg pace
1|3:39|5:53
2|3:34|5:46
3|3:41|5:56
4|3:37|5:49
5|3:41|5:56

career move · 29-01-2019 9:09pm

Super stuff. Great to see you coming back into form

shotgunmcos · 29-01-2019 11:25pm

career move wrote: »

Super stuff. Great to see you coming back into form

Thanks Kate! Yeah actually running again eh lol

As cold as it was out running today, it was even colder out on the field coaching rugby this evening! Feicin freezin

shotgunmcos · 31-01-2019 2:15pm

Thursday 31 January
Plan: Tempo 6 miles @MP
Actual: Tempo 6 miles (11.02 miles total)

3rd attempt at this Hanson's tempo run and dialing in the marathon pace. That target is a WIP. The program does 6m for a block of 3 weeks then 7m for a block then 8 etc.. up to 10m tempo for the last 3 weeks.

I opted for a straight out and back the Cabra/Navan roads to avoid the city and constant stops, obstacles etc.. Manky day. I was conscious of a wind pushing me out the road that I would have to run into on the way back. After 2 miles easy I focused on finding a groove and did. Finally a comfortable but aerobic tempo! The 3m out finished down a long hill and I knew mile 4 would be tough. Turnaround and back up the hill into the wind was a slog but once back on the straight road I settled again into a rhythm with cadence and effort. The wind was not too bad but a few gusts and sleet showers were brutal. Still, it felt good to find a pace and hold it. Could I do it for a marathon? Hell no, but that's 13 weeks away and I had a bit in the tank. I missed the turnoff for my hotel so had to circle the block, another mile in Dublin, for a 3 mile "cool down" (I was already frozen). Pleased with this run, the rest day yesterday was needed.

There were points above the aerobic threshold, hills, gusts of wind etc but I dealt with them. The program is on track and I feel good. I absolutely must start S&C soon though.

Tempo miles this week - Avg 6:46 - Better control
6:48, 6:45, 6:47, 6:47, 6:43, 6:46

Tempo miles last week - Avg 6:50 - Tapered but inconsistent
6:51, 6:39, 6:50, 6:46, 7:03, 6:51

Tempo miles 2 weeks ago - Avg 6:36 - Way too quick, more like 10k effort
6:34, 6:33, 6:43, 6:39, 6:36, 6:27

shotgunmcos · 02-02-2019 11:31pm

Saturday 2 February
Plan: Steady 6 miles
Actual: Steady 9.08 miles @7:34

I missed yesterday's run. No excuses I had one late window and missed it. Just an easy run so no significant loss. It was a late window again tonight but I wasn't going to miss it again. Long run is less than 12hrs away and the Hanson approach is to run it not to be fresh. So, I pressed on for a couple more miles to ensure there is some fatigue the legs for the morning.

The run itself was treacherous. Some freezing fog and icy footpaths. I ran on the road when I could until the honk and roar of the gritting truck scared the bejeezus out of me. I felt good and held back at times when the pace snuck below the target 7:36. Perhaps I was running in anger after watching the Rugby. The legs feel suitably loaded for the morning now.

shotgunmcos · 03-02-2019 7:55pm

Sunday 3 February
Plan: Long Run 12 miles
Actual: Long Run 13.16 miles @7:14

Out at 7 as planned 10hrs after last night's steady run. I warmed up down to the start of the GLR route and took in 12 miles of the second half at a good clip. The legs were not fresh and it was work from 6 miles on. I had planned to eat a gel after an hour but was tempted at 7 miles as I struggled to hold the target 7:17 pace. I held off to the hour and ate it slowly over a few minutes. A GU caffeinated vanilla gel. It went down fine. By the end of mile 10 it kicked in and I had the energy to keep it up. Actually miles 11 and 12 were a bit quick but every time I checked the watch showed 7:20-7:25. They also felt like much later marathon miles than 11 and 12. Very happy to get it done ahead of a busy day.

Splits: 7:21, 7:10, 7:16, 7:14, 7:14, 7:16, 7:19, 7:11, 7:08, 7:21, 7:04, 7:08, 7:18.

Half marathon dusted off in 1:35 before breakfast. Weigh in at 78.6. Overall a bit more fatigue in week 5 but hit the mileage target over 5 runs and completed the 3 key sessions.

Mileage summary: Actual (Plan)
Week 5: 49.84 (47)
Total program : 227.27 (201)

shotgunmcos · 04-02-2019 3:55pm

Monday 4 February
Plan: Easy 6 miles
Actual: Easy 6.91 miles @8:07

Perfect running day out there, slight chill in the shade, sight warmth in the sun. Country side route and I ran across the old Cork road this time to tack on an extra mile. A small narrow botharín with rbbbits and robins. However also potholes, a big dog jumping out of a gate at me and swarms of midgies descending. Seriously, it was freezing a few days a go and the midgies are out already! I bailed on this route option and turned back. Overall a nice run but my quads felt heavy climbing a long hill.

shotgunmcos · 05-02-2019 3:43pm

Tuesday 5 February
Plan: Intervals 4x 1,200m
Actual: Intervals 4x 1,200m (9.67 miles total)

Again I was dreading these. Just not feeling 100% and a bit of a cough back to annoy me. Plus the weather sucks. Nothing but to get out the door and get on with it. After 2 miles warm up I got stuck in. 4 weeks ago the reps were one and a half minutes and now they are 4 and a half. Could I hold on to target pace? Rep 1, check, but it was hard and the lungs were burning. Then, strangely I found a groove for reps 2 and 3. They were still bloody hard but I settled into the target pace and just kept working. The wind seemed to stop. It came back for the final rep though and this one broke my heart. I willed the watch to beep and release me from the pain and when it finally did I stopped and gulped air. I set off again immediately to keep going. 3 miles to cool down back up town, up hills, into the wind, was tougher than usual. I'm happy its done. It went better than expected but I feel smashed now.

Tomorrow is a day off running.

4x 1,200m w/400m recovery
Target pace 5:52-6:00
rep distance|rep time|avg pace
1,200m|4:22|5:52
1,200m|4:24|5:44
1,200m|4:24|5:55
1,200m|4:26|5:57

shotgunmcos · 06-02-2019 10:39am

Wednesday 6 February
Plan: Swim
Actual: Swim 1,800m and 20min S&C

Back into the pool this morning. The rib not 100% but good enough to swim. I like swimming anyway but it was nice to train with a group and have a bit of banter. I also have company for a run this weekend that I'm looking forward to.

I was late down and hopped into the middle of the lane group for the remainder of the set. 1,200m of 200s and 100s at about 1:41-1:43 pace. I found the pace comfortable but my stroke was all over the place. Next up I lead out 8x50m odd hard, even easy. The hard 50s were 39, 40, 41, 41. Not bad given the absence. One of the lads joked in the shower afterwards that it was my 5th comeback :rolleyes:

A few swims this month to simply not make a show of myself at the National Masters Long Course Gala.

The S&C was the reason I was late. I had to roll out tight crampy calves and threw in a few core exercises with Zoe for company. Her plank is better than mine!

Kurt.Godel · 06-02-2019 2:37pm

shotgunmcos wrote: »

A few swims this month to simply not make a show of myself at the National Masters Long Course Gala.

Eyes on the prize Mike, the LC Champs are just a side affair!

Having said that, let's be having your predictions for each of your swim events...

shotgunmcos · 07-02-2019 11:26am

Kurt.Godel wrote: »

..
Having said that, let's be having your predictions for each of your swim events...

No Chance KG. I'm not swim fit and that's it. Obviously there is a base there so I won't drown and I'll complete the 1,500m but speed and stamina are not there. I'll do the best I can with whatever I have on the day. I won't be postponing the marathon programme either so I'll be running each day. Chances of cramp will be high. The Gala will be a first for me and I intend to soak it up and enjoy it. I can always get fitter and do better. Safe to say if you find yourself in a lane next to me, you have nothing to worry about... this time

shotgunmcos · 07-02-2019 1:14pm

Thursday 7 February
Plan: 7m MP Tempo
Actual: 9.29 miles w/7m @6:44 avg

This turned out better than expected, albeit the expectation was pretty low. Pretty disrupted sleep and I was awake at 0430. I had an ambitious 0530 alarm set so I just got up, crept down the stairs and pulled the gear on sleepily. I opened the door to feel cold vertical rain, and promptly closed it again. I needed another layer and some motivation. This was to be 11 miles with 7 at a MP tempo. I pocketed a gel too just in case.

Layer on, some beats in the ears and I set off. Thankfully the heavy shower abated. I did the last 3 weeks of 6m tempo on a flat loop but decided to take on a bit more challenge as I need to be realistic about it. The body and mind were unwilling but my legs thankfully walked out the door and started running. My mind caught up about a mile later when I stepped into a cold filled pothole and went over on my right ankle. Great, a cold wet sock and shoe just made this silly o clock even better. The real kick in the nuts came towards the end of the 2m warm up when I realized I'd be starting the tempo on a hill and into the wind. Great planning Mike! :rolleyes:

I struggled to find the right pace/effort for the first mile that came in on 6:46. On target but matches burned. I entered the Raheen Industrial Estate where I planned 2.5 long loop that took me through it and back out on the road by the motorway. The next mile was a bit sheltered and flatter and 6:36, too quick. I tackled the hill in the park for the first time but didn't enjoy much recovery on the downhill that followed. Out onto the main road and the wind was sideways for half a mile but right behind me for another half mile back into the park. 6:45, 6:40 for the next 2m, a bit quick but I felt more relaxed and settled into the effort.

Back over the park hill again was a 6:50 and felt better despite a sudden heavy cold shower. Overall I spent 26 mins in zone 4 effort. The marathon effort reaches into that, but the lower end and for hills and last 10k. So still over cooked but I'm starting to get a grip on pace/effort and still lots of time to figure it out. Finished this before 7am and I was fairly hungry, wet and sleepy.

Mile Splits (HR)
6:46 (158)
6:36 (165)
6:45 (165)
6:40 (167)
6:50 (160)
6:48 (155)
6:38 (156)

shotgunmcos · 07-02-2019 11:59pm

Thursday 7 February Session 2
Masters Swim 1,700m

The club are gearing up for race season after a winter of training. Good to be back in the pool but awful swim. After 600m warm up half free/back stroke and half with fins, the set started.

Simple 8x100m and 4x50m holding steady pace
100m reps: 1:28, 1:29, 1:30, 1:31, 1:32, 1:36: 1:38, 1:43
50m reps: 45, 46, 46, 47

Ahem... you get the idea. My pace gradually fell off a cliff and I was swimming through treacle alone. Next up was 4x50m with progressively longer max starts 15m, 25m, 35 etc.. I knew the cramps were there and sure enough I lasted just one rep before my toes curled rigid and the soles of my feet cramped. Unpleasant! It took me minutes just to get back down the pool to hop out gingerly. As I showered I watched the group do practice turns and diving starts at either end. Stuff I most need to learn!!

The cramps in my calves and feet getting dressed validated the fact that I got as much as I could from this session tonight. No suprise, very long day, hard run, no swim fitness, kicking with fins, swimming faster than I'm capable....

2nd swim back would always be a challenge, especially as my lane pace is near max effort. However, a progressively longer Thursday Tempo run will only make it more challenging.

shotgunmcos · 08-02-2019 5:05pm

Friday 8 February
Plan: Easy 6 miles
Actual: Easy 6.26 miles @8:08, time 50:55, HR 141

Pretty hairy out there! I saw some blue sky behind the latest dark downpour and bolted. I immediately met the brunt of the wind for half a mile before urban shelter. By mile 2 I was in the countryside climbing a long hill, enveloped by trees for cover. I turned away from the wind after cresting the hill and the noise stopped..

A thing about running
As soon as the noise of the wind stopped I caught sight of a tiny rippling stream running down the hill at the side of the road. I followed it in silence to the bottom and its exit through a drain, mesmerized by its singular travel. A moment of serene, effortless running, that I felt I could hold forever...

When I looked up I noticed everything. The sound of the wind through the tree branches, the soaked hills across the fields, the last fat raindrops from the disappearing dark clouds. The miles just breezed by and soon enough on the return journey I met the stream again, incessant. I didn't even feel the climb. Back down the long hill I acknowledged a runner ascending, that I had passed in the other direct some time ago. Before I knew it I was leaning into the wind over a bypass and savoring the last piece of dry daylight I'll see today.

The pace on the last 4 miles... 8:12, 8:13, 8:13, 8:13... in the zone

shotgunmcos · 09-02-2019 2:04pm

Saturday 9 February
Plan: Easy 10 miles
Actual: Long Run 14.25 miles @7:36 w/2m Tempo @6:45, HR 150, Time 1:48:17

Deviation from the program today but all good. Ran with a mate also training for GLR. This was his LR day. I thought he planned 2m tempo within 10m not 10m plus 2m tempo. Oh well. Out a bit before 7 and chatted our way around the city for 6 miles. They flew. Looked at the watch and 9.5m running at 7:40 pace I hardly noticed. Ate a gel and a mile later into tempo. 6:47 and 6:42 and done. Great to have someone to pace with. Kept a check on it and pulled it back if I saw 6:3x. Another half marathon done before breakfast. Right quad a bit tight but I'll roll it out later. Might be an idea to bring the LR to Saturday if the opportunity allows. Happy to have 2 easy days before a tough speed session Tuesday.

shotgunmcos · 10-02-2019 5:40pm

Sunday 10 February
Plan: Easy 8 miles
Actual: Easy 8.96 miles @7:55

Sun, wind, hail and rainbows.
This should have been easier but miles 3, 4 and 5 were all leaning into the wind, including a savage brain freezing horizontal hail shower. The reverse 3 mlies felt like I had a propellor on my back. The right quad felt a bit dead or strained. I need to take it very easy tomorrow and make the right call on the speed session Tuesday. Overall despite the gnarly cold wind, it was a grand run, except for the quad.

57m this week is my biggest run week ever. Weight down to 77.7kg which is my lightest in 7 years. On top of 7hr16 running I did an hour of swiming and an hour of S&C. Overall the fatigue is fine but this week it steps up a little.

Mileage summary: Actual (Plan)
Week 6: 57.35 (49)
Total program : 285.61 (250)

shotgunmcos · 11-02-2019 10:36am

Monday 11 February - T minus 11 weeks
Plan: Easy 6 miles
Actual: Easy 6.75 miles @8:32

6 weeks of the year done and I've already run more miles that any of the yearly totals over the last 4 years. Actually starting to feel fit, feel my core and enjoying running!

This was a pre breakfast cold run mainly feeling out the quad. Its not as stiff as yesterday but still stiff. The outside of my right ankle was also stiff. I did go over on it into a puddle last Thursday but it may be my stride compensating for the right quad. It may also be the shoes. I only have 2 pairs of NB 880V7s in rotation and both have approx. 500 miles on them. The pair this morning have 575m and the other 425m. I do have new shoes on their way. NB 880v8 and Nike Zoom Pegausus 35. I've never worn Nike so interested to see how they fare.

Anyway the run was pleasant. Day started to break and bit of dawn pink on the horizon is always nice to see. Great to get a run done first thing.

shotgunmcos · 12-02-2019 12:59am

Monday 11 February Session 2
Swim 1,900m

Masters session. Basically demoted myself down a lane and actually finished a session. The warm up was lots if kicking. Lead out for 2 sets off 200m/150m/100m/50m more or less holding 1:35-1:36 pace until a fade to 1:38-1:39 at the end. I dropped back into the group for a few short max sprints. Just as well as the cramps came on as usual. Everyone gearing up for the National Champs in 2 weeks while I'm just starting. Really great vibe about the club. Hard but social session and I look forward to them.

shotgunmcos · 12-02-2019 4:00pm

Tuesday 12 February
Plan: Speed Pyramid 400m/800m/1,200m/1,600m/1,200m/800m/400m w/400m rec
Actual: Pyramid as above (10.01 miles total)

This was the toughest interval session yet. The quad felt better but I was prepared to back off completely if it gave out. I broke in a new pair of New Balance 880v8s which was not a great idea. They felt new and clunky. I'm not sure they are the best for speed sessions anyway.

I wasn't looking forward to this again. 25% more work volume. Perhaps if I did intervals regularly and/or on a track with others it would be more enjoyable to hurt but on your own can be grim. The main thing would be to see if I could hold the pace. I did, but a max heart rate of 184 is near real max, proper pain cave! I stopped on the mile rep for a second but got going again before my head could win over the legs. The legs were heavy as expected after another week of running with this as the tail end. Cumulative fatigue eh, check! Tomorrow is a day off running and will be needed for the legs to have the juice for Thursday Tempo. Plus the quad was tight on the cool down back up town. Again, happy to hit the paces and even more happy this is done. Just 3 speed sessions left in the plan...

Speed Pyramid w/400m recovery
Target pace 5:52-6:00
rep distance|rep time|avg pace
400m|1:26|5:47
800m|2:57|5:57
1,200m|4:22|5:52
1,600m|5:50|5:52
1,200m|4:27|5:58
800m|2:55|5:53
400m|1:26|5:48

career move · 12-02-2019 4:37pm

Nice bit of speed work going on there Mike

shotgunmcos · 14-02-2019 5:27pm

Thursday 14 February - Happy Valentines Day

Plan: 7m MP Tempo
Actual: 11.22 miles w/7m @6:46 avg,

Thursday Tempo time again. The weeks are flying by. It feels like spring out there but headwind and long drags made the first 3 miles a feel like more than PMP at times. A good bit more on top of the hill. Nice out and back country road route. This was the best tempo yet. It was work, don't get me wrong but good steady and even comfortable at times. 10 minutes less in Z4 than last week is a good sign of progress.

It absolutely does not feel like I can hold it for 26.2 miles but 7 miles within the heart rate range is progress. That's the average range, there were few matches burned in there that would bit e me in the 2nd half of a marathon. 10x more of these tempos and hopefully the effort will become more comfortable Z3 type effort. PMP is still a WIP but I'll keep going as I am for now...

In other news the Nike Zoom Pegasus 35 arrived. Wow they feel much different to the New Balance and softer too. I'll break them in on some easy runs before I try them on an interval session.

Mile Splits (HR)
6:47 (159)
6:48 (161)
6:47 (161)
6:41 (163)
6:46 (159)
6:39 (161)
6:49 (160)

shotgunmcos · 15-02-2019 2:11pm

Friday 15 February
Plan: Easy 7 miles
Actual: Easy 7.96 miles @8:01, HR 140, Time 1:03:50

Mild, dry and a fresh southwesterly made it nice conditions for a run. Boosted by the first smell of cut grass this spring. Through town and out the Condell road and back through some older bits of town. Pleasant enough run with thoughts, keeping a lid on the effort and letting each mile play itself out. The legs feel good considering the 2 sessions in the last 3 days so recovery is certainly improving. Good too as I've brought the LR forward from Sunday to tomorrow morning.

So all good except that I wanted to break in the Nike Zoom Pegasus 35s but they were too small. How I ordered a size UK 9 is beyond me

:mad: but I did. They are way too nice to hand to my teenager to mince so hoping to find a buyer.

shotgunmcos · 16-02-2019 6:36pm

Saturday 16 February
Plan: Long Run 14 miles @target 7:17 pace
Actual: LR 14.54 miles @7:10, hr 146, time 1:44:17

The purpose of the Hanson's method LR is to simulate the feeling of fatigue of later miles in a marathon. The 2 midweek sessions were tough and I pulled this LR forward a day. Couple that with a decent pace target and it was not sizing up to be a LSR.

Unfortunately my run buddy bailed under docs orders. Hope he is back next week. I had a small breakfast. I think I'll do the LRs fuelled if I can. I also took a gel with me. Nice conditions but windy. I essentially ran the first half of the GLR route. After the usual awkward feeling first mile I found a groove. However 7:03, 7:08 and 7:04 for the next 3 miles were too quick. I put it down to having a mainly tail wind and reigned it back a little.

I felt great, fresh even, up to mile 8. There were 2 quick miles downhill and down wind but I was holding target pace uphill too. Then it started to bite on the lumpy section by the University and hit a 7:20 here. I ate the gel slowly on the hour and by the time I hit 11 miles on the riverbank the cumulative fatigue feeling was there. I was working now. By mile 12 I knew the last 2 miles uptown into the wind would be tough. I visualised passing the 20 mile mark of the marathon and though the hips and quads were heavy, they were strong too. I dug in.

The last 2 miles mainly a long drag up town were 7:05 and 7:11. It was tough but I felt good, really good. Pumped that the LR was done and the last few miles really hit the spot in terms of effort and mental preparation. Off to the park with the kids afterwards and I was a bit slow walking around but great to have the LR out of the way on a Saturday.

shotgunmcos · 17-02-2019 3:30pm

Sunday 17 February and weekly summary
Plan: Easy 8 miles
Actual: Easy 8.46 miles @8:25, hr 137, time 1:11:12

Daybreak is a nice time to run, leaving the darkness behind, the birds waking up and a few runners quietly putting in the miles. The last of the night's rain woke me up but it dried out over the next hour. Just easy miles before pancakes with the kids.

Week 7 down, 11 to go.
Happy to get all session's completed this week. The legs definitely felt heavy at times but recovered well. Just one swim and no S&C which must change. 77.8kg on the scale so last week was not a fluke. I also had my first marathon related dream.

This week the challenge is keeping up the momentum with work travel and nights out. It's a step back week with no LR. Hanson's only do a LR every 2nd week and indeed there are just 4x left in the program!

Mileage summary: Actual (Plan)
Week 7: 58.94 (54)
Total program : 343.55 (304)

shotgunmcos · 18-02-2019 5:11pm

Monday 18 February
Plan: Easy 6 miles
Actual: Intervals 3x 1,600m Tempo w/400m recovery (10.71 miles total)

Intervals are usually Tuesday but I have to travel early in the morning and not a chance I was doing these at 5am. Pushing forward is not an option and Tempo Thursday is the priority session IMO. Pulling back a day to Monday though definitely increases the risk of overreaching. Monday is usually a recovery run. So, I opted to do it today but drop the pace to the Hanson strength tempo. MP -10secs. It starts in 3 weeks anyway and its certainly better than binning the session.

It looked lovely and sunny through the window but a cold wind and some heavy showers didn't make it feel very sunny. Another reason for bringing the pace back was a tight right quad again. I must book in to get a rub down. A longer than usual warm up and shot into the reps. The goal pace was 6:30 and I held it no problem. A bit more effort into the wind but didn't waver. I enjoyed these reps. They stayed below AT and felt like a good sweet spot between 10k and MP. 2 more weeks of speed work on the program then it will get into more of this stuff. I'm looking forward to that and very happy to get this done today. Just the one session Thursday and the rest of the week is easy running

3x 1,600m Tempo w/400m recovery
Target pace 6:30
rep distance|rep time|avg pace
1,600m|6:30|6:33
1,600m|6:28|6:30
1,600m|6:23|6:26

shotgunmcos · 19-02-2019 12:00am

Monday 18 February Session 2
Masters Swim: 2,000m, 45 miunutes

I could really do with swimming more than once a week :rolleyes: Everyone getting excited about the National Long Course Championships in 10 days. Apparently enough time (says coach) to get "just" 5 or 6 more sessions in! Sure that would double my swim volume for the year!

I found my groove in lane 3. The session looked like this

Warm up: Lots of backstroke and kicking - I suck at both
2x200m, 2x150m, 3x100m, 4x50m
8x25m sprint, 25m easy
Cool down "B" stroke.. anything but your main stroke - I suck at everything but my main stroke

The lane lead pace was 1:35-1:37 throughout and I found it comfortable up to the 150s, then my lack of fitness required more work. Of course the cramps appeared to cross my toes on the sprint but I managed them to finish my first Masters session including a quad cramping breaststroke cool down.

I dropped out of the longer events, 800m and 1,500m for the Gala as I'm just not fit enough, there are waiting lists of people who are and I'm not tumble turning. I'd be wasting my time giving up 1-2 seconds every single length. I volunteered to do time keeping instead so I get to absorb the event from the water and the deck which is cool. Now, so hungry...

shotgunmcos · 19-02-2019 10:28am

Tuesday 19 February
Plan: Easy 6 miles
Actual: Easy 6.26 miles @8:09

Very early and very sleepy easy miles. The body and mind were unwilling. Dark to start and daylight to finish sums up the feeling in the legs too. At least its a train commute today and I can have a snooze at some point. No running tomorrow and again its needed. I forgot my watch too so 3 days without it already feels naked.

A thing about running
Having a program/plan really helps. It can get you out the door when you don't want to. Sometimes when you look at it all, the sessions can look scary and require some psyching up to execute. Best just know whats in store for the coming week and take it a day at a time. If you mess with the plan too and don't achieve your goal you can't blame the plan. I'm messing a bit with it this week due to travel and work but trying to do so carefully to balance the same workload and recovery.

The Hanson's program is relentless. It looks so simple on paper but it keeps trucking along. The pattern is Thursday Tempo to Interval Tuesday. 6 days and you carry the fatigue along. The easy days are still an hour of running. The sessions are tough but I'm surprised thus far how the legs are bouncing back for each one. As the weeks continue to build the gap between cumulative fatigue and overreaching will shrink and it will become more challenging to run that line. I like the programme pattern. Its getting me out the door and helping to keep it between the ditches.

shotgunmcos · 22-02-2019 9:40pm

Thursday 21 February
Plan: Tempo 7 miles
Actual: Hangover survival super easy almost pukey 7 miles

Friday 22 February
Plan: Another attempt at Tempo 7 miles
Actual: Nothing 12 hour work day again and just not in the mood.

Also ate out, drank beer and slept little the last 3 nights. Tomorrow morning time to redeem the discipline and do this bloody tempo. Has to be done pre daybreak which serves me right. I have a similar work week next week and will do better

shotgunmcos · 24-02-2019 9:20pm

Sunday 24 February and weekly summary
Plan: Easy 10 miles
Actual: Steady 11.28 miles @7:36, hr 150, time 1:25:38

Lovely morning run along the busy Shannon riverbank. An hour of it beside the serene waters. How I haven't run the length of the Corbally side by now I don't know but took me all the way to the Mill Road and evoked some childhood memories of skimming stones across the water with a late mate of mine, RIP IJ, I miss you pal.

Overall a poor week. Missed 2 runs including the 7m tempo, a key session. I just didn't chase it once the window passed. Also , the diet was rubbish and I did no S&C, again. Just 1 swim too. I should have been swimming 3-4 times a week over the last 2 month not 3 or 4 times total :rolleyes:

This week presents a bigger challenge. Highest mileage ever, 3 sessions, 3 days work travel, a party and the National Masters Gala event over 2 days. Life is busy without all those things, Kids rugby, swimming, gymnastics, Caz bootcamp and my car is still in the garage. Given my failure to hold it all together last week, I just need to take this week a day at a time. Bank the sessions on Monday and Wednesday if possible as Thurs-Sat are probably out for any kind of intensity. With just 4 LRs left on the plan (I don't feel like I have started them yet!), The LR at the weekend is priority 1.

I wouldn't say the program is derailed after 2 missed runs but if I don't complete this week, there will be zero room for catch up in the second half of the plan.

Mileage summary: Actual (Plan)
Week 8: 35.25 (49)
Total program : 378.8 (353)

Shotgun 2020

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