nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

Timber!!

overpronator

As you may have guessed from the title this thread is going to be my training log!

Bad jokes out of the way I have found the training logs on here to be both extremely educational and motivational. Furthermore they brought home to me what required to properly improve and the work people put in to do that, I have great admiration for many posters on here and hopefully with chat and feedback through this thread I can improve bit by bit.

About me, I'm a 30 year old male with a pretty sedentary job. In the past I played GAA at a good, sometimes very good level but succumbed to injury and more accurately apathy and pints in my early to mid twenties. The most exercise I got over a 5 year period consisted of five a side a couple of times a week thinking that was keeping me fit, the usual nonsense.

I started running properly about 18 months ago when I "trained" for the Irish runner 5 miler in the park. That involved going up there once or twice a week for the 3 weeks before the race and tearing around the course as fast as I could:). That progressed to the remaining races in the race series where through the graduates 2012 thread I picked up some basics, got some long runs in and got myself around DCM12 just under the 4 hour mark at 3.54

Last year I got more structured and followed a Hal Higdon type plan for the Limerick marathon. I had a tough day finishing in 3.36 blowing up around 20 miles chasing 3.30. I did the race series again last summer and followed a Hybrid plan of P&D which I supplemented with Meno's midweek long MP sessions in place of VO2 max workouts for the last 5 weeks and got around in a comfortable 3.26.

My current PB's are

5k 19.48
10k 41.00
10 Mile 68.45
Half 1.34.03
Marathon 3.26.51

The goals for this year however ambitious, were (and still are) a sub 40 10k and a sub 1.30 half.
The little matter of the London Marathon 2014 has gotten in the way of specifically focusing on these goals. I hadn't intended on doing a Spring Marathon this year but myself and my GF got offered a spot so I couldn't turn it down really.
I'm currently following the 12 week P&D plan up to 55 miles and have been just doing slow base building for the month before the plan started. I will follow the structure of the plan quite closely but will add more mileage depending on how I feel but will again supplement some of the VO2 max workouts at the end with longer marathon specific efforts as I think it was these sessions from Meno's graduates plan last summer that made the difference for me in DCM 13.

From my PBs its clear that my endurance isn't really where it should be yet so hopefully another marathon cycle with more fast finish long runs, sessions Ive never really gotten to grips with will help with that.
Ill post again later with a summary of what ive been up to for the last 3 or so weeks, hopefully this log will keep me more active on here for feedback as im sporadic enough when it comes to posting but love to lurk!

Comments, feedback and general slagging welcome.

Find more posts tagged with

Quick Links

Comments

Swashbuckler

That's a hell of a week. I think I'd be broken after a week like that

overpronator

AuldManKing wrote: »

I think I'll be robbing that Fartlek - looks like a monster of a session!

Yea it really is, the float bit provides the value I think. Otherwise you're just banging out hard reps with huge recovery i.e mostly pointless.

overpronator

scotindublin wrote: »

Great week Shane; bit of Whitty pacing on the Sunday run aswell!

Just 100 miles less for the week C!!

overpronator

Swashbuckler wrote: »

That's a hell of a week. I think I'd be broken after a week like that

There's always this week!

scotindublin

Just the 100? He must have been taking it easy after he Nat 10k!

overpronator wrote: »

Just 100 miles less for the week C!!

healy1835

AuldManKing wrote: »

I think I'll be robbing that Fartlek - looks like a monster of a session!

overpronator

Monday: Off

Tuesday: Session 5 mile tempo. Splits 5.58, 5.59, 6.02, 5.59, 5.57. A couple of nights on the beer over the long weekend had me thinking id probably pay for it in this session. Started in a group of 6 or 7 that soon splintered to a 3 after about a mile. Felt alright until 3 miles but started working to hold pace from there, also the other two lads pushed on ahead of me so last 1.5 was solo. Wasn't looking at the watch so initially I thought it was me slowing but turns out they just picked it up to 5.50 for the last 2. Good to get this one done, felt tougher than the last time we did this session.

Wednesday: 5 miles 7.44 pace

Thursday: Session 16x400 More or less the same as last weeks session with another rep added to the middle set. So it was 3 sets of 5, 6 and 5 with 3 mins job between sets.

Big group for this one and it got a bit tasty in the last set. Mostly felt good, the last three of the final set were tough as you'd expect as that's probably even faster than mile pace for me.

86, 83, 84, 84, 82
77, 80, 80, 79, 80, 77
77, 75, 72, 73, 73

Friday: 6 miles 7.41. Looking at this it was probably a bit quick after those 400s. One (of many) things I'm bad at is setting out to deliberately run 8.30 pace or whatever as a recovery. I just go out and jog and pay no attention.

Saturday: 8 miles 7.38 pace: Easy hour. Feeling the fatigue.

Sunday: 12 miles 7.40 pace. One word. Bolloxed. That session of 400s really bit me hard. Again, no shock as the last few were at mile pace. Had 14 planned but was considering binning this by 10. Probably should have done actually, I ended up doing 12 out of stubbornness but it was like one of those runs you get towards the end of a marathon block. Nothing there.

50 miles for the week.

Recovery week this week which is needed and then the 10k on Sunday. Its a tricky week for me with work so I wont make the club session on Tuesday, Ill probably just drop it anyway or do something very very light.

For Sundays 10k, getting into the 35 min again is out of the question with the course, id take a 36.59 now to be honest so will be interesting to see how it plays out. Hopefully I can freshen up and give it a decent lash anyway.

scotindublin

Another quality week S and good luck Sunday!

IvoryTower

I'm stewarding at entrance to old bridge ,we can high five

overpronator

IvoryTower wrote: »

I'm stewarding at entrance to old bridge ,we can high five

Bring cans incase I decide to stop!

OOnegative

Best of luck Sunday S, run well!!

OOnegative

Great running this evening S, well done.