Still a bit of traffic here 😁 The above sentiments & speaking of truths are appreciated.
I'm not panicking or anything, just a bit of self doubt creeping in I think. I've no doubts about the plan, just my own ability to execute it! The closer you get to raceday, the more doubts start rattling around. The fact that it's nearly 2 years since I ran a marathon is probably feeding into things too.
Anyway, I know I'm in a good place. It's all there in my training. Good times in warm up races are bonuses but I can't let them distract from the main prize.
Starting to feel like I'm really building up to a marathon now. Race looks (I'm aware of the jinxing effect that this comment might have) like it's happening and I love the anticipation that comes with the last few weeks of a block.
Great run Johnny!
I would agree with the comments above. I think given your weekly mileage and where you are in the plan this run indicates you are well on course to run sub 2.45. There have been some very impressive sessions on Strava over the last few months which indicate it also. Keep faith in the plan.
I can't share your outlook. I think that was a fantastic run. You're full tilt in the middle of a plan. "110 km for the week" (plus a session) and "I still can't shake the feeling I should be running quicker" are not mutually exclusive I would have thought.
'Race effort, race effort' - like that mantra. I was trying to channel something similar during my own far lonelier stint in the second half of wave 2 today, and it definitely helped.
Good run, agree with you about the tricky course.
I think you're being a bit hard on your expectations there.
Marathon training, A midweek session, interrupted sleep, windy day, not the flattest route - and most importantly - 9 weeks left - why would you be going quicker right now?
It'll click - it'll happen in Manchester for you - no doubt.
Fri: 10k Recovery: 55mins ish
Without going into too much detail, a friend needed a 10k run that totalled around 68 mins. So took his watch and ambled around the Curragh plains for my own run, stopping a couple times to chat to people I'd met and sitting in car with watch still running at the end. I actually ran about 12k but forgot to start my own watch at a couple of junctures. Hadn't ran on the plains for a while and enjoyed the run.
Sat: 5.8k w/strides: 26:57 @4:37/km
Ran down to the Liffey Linear park to get a few strides in. Threw on the Hyperion Tempos for this one as they were looking a bit lonely on the shoe carousel 😁 I think I've found their niche; pre raceday shakeouts!
Sun: Race: Kilbeggan 10 Mile: 59:35 @3:42/km
My mate/athlete who I'm coaching :), drove for this one. Was a bit tired waking up as despite my poor week's sleep, I watched both the Olympic marathons and then got up to watch the boxing.
Got up to Kilbeggan about 10am and after taking care of the necessary went for a warm up out the opening stretch of the race. This was a long, straight drag into a stuff enough breeze and didn't exactly send the spirits soaring :) Felt pretty flat and tired during this but this feeling is never necessarily a portent of a poor day to follow.
Caught up with a couple of clubmates and also had a quick chat with Djemba Djemba from these parts and it was great to meet in person after a couple of years of chatting in these parts.
My mantra was simple; 'Race effort. Race effort.' I knew I wasn't fresh, and I knew a fast time was probably out of the question. This meant I had to check the ego and accept that guys who I'd like to be a lot closer to were going to be down the road. All that mattered was putting in a showing that would continue to build fitness towards Manchester.
At this juncture I have to say how great it was to be on a startline again after 18 months away. It was pretty much like the good old days and I did take a moment to appreciate this as we waited for the off.
As Mick Clohisey, John Travers, Conor Duffy and a few others rocked up to the start line it was pretty clear that although a relatively small field, it was high in quality. 3,2,1 and off we went...
First 6k or so was a long stretch on the main road out of Kilbeggan, and it was basically uphill until 4k. I was determined to work my way cautiously into proceedings so I found myself falling off a couple of groups that, on another day, might have went with. 5:56 and 6:01 clocked for the first couple of miles and I'm sort of in no mans land, but not too preturbed about that. Mile 3 clocks in at 5:57 before we turned off the main road to a fairly generous 4th mile which came in at 5:50.
I'm catching and passing a good few runners here that had clearly gone out too quick and were now paying the price. This wasn't really providing me with a whole lot of energy though. Was feeling flat and tired and some doubts were starting to gnaw away. 5th mile clocks in at 5:57, giving me 29:41 for the first half. Not bad I thought, and whilst I wasn't fleecing myself, I wasn't sure what was in the legs as I moved towards the business end of the race.
Miles 6 & 7 were full of little pulls and drags and they really took their toll on my mojo out there today. Had fallen in with/tailgated a group of 3 Raheny runners, and after hanging off them for these two miles, 6:03 & 6:01, once we (finally) made the left turn for the downwind stretch for home I decided I may share a few turns at the front!
Mile 8 was another generous one and, now that we were close to home, I mustered up a bit of a spurt. This beeps in at 5:53 and although the legs are leaden enough, I'm able to cajole myself into miantaining the effort. This 9th mile is grim enough, loads of drags and I'm clinging onto the Raheny lads for most of it. At this point a lad from Piranha Tri Club who I always seem to be around in races has passed us on the previous mile. I decide to try and go after him and one of the Raheny guys follows suit. The penultimate mile clocks in at 6:01.
Start of the final 9 has a mountainous motorway bridge to traverse. I jest here, sort of. Anyway, c...r....a....w....l slowly up said bridge and try to empty whatever is in the tank. The 3rd female is up the road and I try use her as a target. Pass her and Piranha. I'm not looking at the watch now. 400m out now and the finish line is in sight. Last kick for home, Raheny kicks back and goes by, try to respond but I run out of road. 5:48 for the final mile and 59:35 for the chip time and 58th overall.
Chats with a couple of clubmates after. Met Djemba Djemba again and congratulated him on a brilliant run. My buddy ran in the low 63's for a big PB and is looking good for his sub 3 tilt in Manchester.
Takeaways from the race.
*I'm not sure where exactly I am. I'd like to be faster over these sort of distances but my training is geared exclusively towards Manchester. It's a choice I've made with my coach and whether or not it's the right one, will only be proven come October 10th in Manchester.
*I still can't shake the feeling that I should be running quicker.
*It was great to race. I really took them for granted when time's were normal.
*That was a tricky enough route, not helped by the breeze.
*I maybe need a 'good' day in a race before Manchester. Will chat to Seán and see what he thinks about a small taper for the HM in 3 weeks time. I can't help thinking that I need to put a score on the board in Antrim if I'm to have the confidence to go after 2:45 in October. It's all well and good running a decent time on tired legs, or 1:19:10 in a HM TT on a hot day when I struggled. I'd like a day where I just go out and perform.
Around 110k for the week.
Manchester Marathon Week 5
Mon: 14.1k Recovery: 1:12:18 @5:08/km
Regular Monday shuffle around the bog.
Tue: 14k Easy: 1:11:16 @5:03/km
Debating all things Kildare GAA with a good mate made the run pass quickly enough. Debuted the Nike Invincibles for this one...very plush. Like almost too plush. Will keep them for recovery runs I think. Right glute was a little lippy towards the end.
Wed: Session: 5x2k off 2 mins
This was not a good day at the office. Plan was for 6x2k in the region of 7:05-10, in between 10k & 10 Mile pace. Went up to the loop in the Camp as I'd a few bits to take care of in the school and I also needed to be close to my phone as I'm having a few childcare issues with my little lady.
Was tired starting out as said little lady isn't sleeping great and she's complimented nicely by my 13 year old dog who is up multiple times a night lately. This is just a round about way of saying my sleep pattern is still in tatters and I suppose on occasion its probably going to catch up with me.
Tried the Saucony Endorphin Pro's that I picked up a little while back. Let's just say they made an inauspicious debut! They were actually fine to be fair, not too different the Speeds. Will give them a better outing another day and then decide their future.
Splits were; 7:07, 7:11, 7:20, 7:24, 7:20
Was gonna pack it in after 2, but grinded out 3 more repeats. Was checking phone during each of the 2 min rests, and after the 5th rep I had to make a phone call. After which I knocked the 6th on the head. Felt slow and heavy legged for the whole session. It was a warm afternoon, but that wasn't really an excuse. Will just draw a line in the sand and move on. It wouldn't instill confidence ahead of Sunday though.
18.4k all in all.
Thu: MLR: 20k Relaxed: 1:23:18 @4:10/km
This on the other hand went great. Started out lovely, a couple of miles in and I met a mate who I'd helped pace to a 2:46 marathon back in May. He's doing Manchester as well so we had a good chat and I set off again with lot's of race variables floating around in the noggin. Heavens opened about 7 Miles in, but I didn't mind. Pace felt easy and legs didn't show any ill effects from the previous day's exploits.
10 Mile race on Sunday. Won't be tapered for it, but I've no real time goals for this one. Just want a hard effort in the system. The Main Thing is still the Main Thing.
Manchester Marathon Week 4
Mon: 12k Recovery: 1:03:16 @5:16/km
6am shuffle around the bog before heading out west on holidays.
Tue: 13k Easy: 1:04:25 @4:56/km
The Armada in Spanish Point was our HQ for the week. Holidaying with 3 young kids is, in my experience anyway, always a pretty intense experience 😁 The plan was there but I wasn't going to kill myself to fit stuff in. Plan was to get runs in very early each morning and be back showered and ready for breakfast roll call.
This one took me along the coast, past Whitestrand and towards Lahinch before turning around about 4 miles in. Ropey-ish roads to run on at busier periods I'd imagine, but were deserted at that hour.
Wed: 5 Miles Easy: 38:31 @4:47/km
Had a session down on the plan, but slept it out and didn't get out the door until close to 7am. Pretty tired so just mooched around, managing to catch a pretty spectacular rainbow over the Atlantic before getting an equally spectacular drenching on the way back to the hotel.
Thu: 12 Miles Relaxed: 1:23:50 @4:20/km
Had about 90 mins window for this one and plotted out a route that would get me a 13mile loop or so. Into Milltown Malbay and by my reckoning I needed to take the 3rd right out the Flag road. This of course was fine in theory, but I started to think that the 2nd right I'd passed was in fact the 3rd right. The prospect of arriving back late for breakfast was not an enticing one, so I turned back and took said 2nd right. Met a nice lady a few km down that stretch and she gave me a bit of a steer as to how to extricate myself from my current predicament. With the time lost being lost and the route change, only managed the 12 miles in the end but was happy enough.
Fri: 10 Miles Easy: 1:18:03 @4:59/km
Last run around the banner. Great few days was had by all. I was pretty wrecked by the end of the week I have to say. Eating out everyday and packing in all the usual holiday activities wouldn't leave you feeling particularly sharp.
Sat: Rest. Unplanned.
We're getting our attic converted and the start date was brought forward by a week...which meant I'd a day of clearing out the attic. I often look at guys who I run with that have physically demanding jobs, and marvel at how they manage to train and race after a hard day's work. Anyway, I'm not one of those guys. Had LR planned, but by the time I'd finished in the afternoon, I pushed the LR to the Sunday and just took the day off.
Sun: LR: 20 Miles inc 10 Miles @MP
Wasn't sure how I was feeling for this one. Was a bit fuzzy after the week's indulgences and my stair repeats the previous day. Happily I felt pretty damn good on this one. Had a vague route in mind which would see do the last 6 miles of the MP section on the Lidl loop. Did 8 and and a bit miles to warm up, averaging about 6:50, but having to reign myself in after Mile 4 clocked in at 6:44. These miles felt pretty effortless and I sort of knew I was gonna have a good day from there. Took on some fluids and had a bit of a stretch before I started the MP section. First mile was fairly downhill (6:11) and then the was a tasty 400m hill at the start of the second mile which I often use for hill repeats. I attacked this section and after coming down the other side on a gradual decline, the second mile clocked in at 6:06. 'Steady here Johnny' I found myself repeating. During the next mile I felt a bit of a issue with the sole of my left shoe. Thought nothing of it, but it became pretty irritating so I pulled in and took off the shoe to find that the rear crash pad of the Next% was starting to come away. Tore off the bit in question and said I'd see how things developed. If I had to call back home for an 'AMK-mid-session-shoe change' then so be it. 6:14 and 6:10 miles got me down to the loop, where I'd some water waiting for me. The 2 loops saw me lock into a nice rhythm which was only interrupted by me having to tear off the rest of that crash pad on the shoe. Last 6 miles were 6:11,6:12,6:12, 6:09,6:12,6:13 giving me 61:50 for the 10 miles.
Felt good afterwards and headed up to Croker tobsee the Lilywhites meekly accept their beating 😔
Just over 100k for the week. I really just need a few quiet and consistent weeks now. I've had some decent runs but I don't feel like I'm sharp enough or fit enough for where I need to be right now.
Jack O'connor is rubbing off on you there. Yerra Yerra. I will be holding on to you. 😁
Think we are all in the same boat regarding races. Don't feel in race shape either, it has been so long since a road race. Get a mark on the board next week and move on to bigger events in the autumn, that's my goal anyway.
Brilliant typo there J. 🤣
Nice one! Very unsure of what type of 10 mile shape I'm in atm. Or what general shape I'm in to be honest. Definitely don't feel in race shape, but I'm sure that's down to not actually racing 😁 Hopefully won't be too far behind you 😉 (fixed it P!)
Hope to see you in kilbeggan
In other news I have entered a race 😮 Had a 10 Mile TT down for this Sunday but it was pushed back a week after last weeks bump in the road...which fits in nicely with the Kilbeggan 10 Mile race. No idea of field or course profile, but who cares! Better than churning out another soul destroying solo TT around the Curragh 😁 First time toeing a start line in 18 months...
Manchester Marathon: Week 3
Mon: LR inc 25k@4:06/km
Tue + Wed: Very, very shook.
Thu: 8 Miles Easy: 1:03:08@4:54/km
Felt human again and made it out for a late evening trot. Sweated absolute buckets on this one.
Fri: 9 Miles Easy: 1:09:32 @4:48/km
No other options for me other than a little 2k loop close to the house where I could check my two boys weren't getting up to any mischief at the end of each loop 😊
Felt a lot better on this run.
Sat: 11.6k Easy: 58:43 @5:05/km
Out early for this one as I'd been up watching an old student of mine, Jack Woolley, in the Taekwondo from Tokyo. His defeat was excruciating to watch and it really came down to those fine lines that sometimes decide elite sporting contests. A nicer and more genuine fella you would never meet, and hopefully he'll get another chance in 3 years time in Paris.
Off to the Zoo later that morning and was in the scratcher asleep by 8pm 😁
Sun: LR: 30k: 2:03:10 @4:06/km
Took to the Lidl loop for ths one and left a litre of water out. The slight doubt in the back of my mind that I might not be able to finish this one out made the loop a better option. Felt pretty good overall, but the heat made things tough. First 8 Miles were planned for 6:50 pace but came in @6:44 pace. I wasn't unduly concerned as I was feeling comfortable enough. Next 8 were planned for 6:30 and pretty much got them spot on, 6:29 average. Was feeling the conditions now and decided to cap the run at 30k rather than 20 Miles.
3 weeks in now and whilst it's been a little stop start, I'm happy enough with where things are. Hopefully will have an uneventful few weeks now and get a clear run at things. Plan is gonna be rejigged a little due to missing midweek session & MLR and having now decided on Manchester rather than Amsterdam.
In Clare for a few days break next week so will try and get out early each day and get the runs in.
100k for the week despite the missing 2 days.
I had a flare up on my left Achilles, I thought it was quite bad like 2017 all over again. It seems to back under control so. I'm been conservative with my come back as I tend to rush it in the past. So I'm taking a holiday from Strava at the moment, I think when I'm confident that I'm over the hump I'll be back on it.
Cheers for that. Makes me feel better about the little lay off! Your middle distance stuff wouls just too intense I think :)
Hey Sean. Jab was Pfizer. Was grand after the first one but that wasn't the case this time out. Seem to be okay now, LR session Sunday might tell a tale....
Yeah the touch site isn't blowing the socks off me. How's your comeback coming along? Not logging too many runs on Strava...
I don't know how to reply to that without (further) lowering the tone of the log :)
Hey Jebuz.... As the title of the log shows, my target for Manchester is not a secret ;) My mate who looks after the plan reckons I should be in a bit better shape come October....but, after 2 years of no marathons, I don't forsee myself getting greedy tbh. That talk is for another day though.
Have always ran in kms, although more recently I've set my auto lap to miles but the pace is still in kms. I might join the big boys in the Miles club someday...
The ever changing advise is now not to do intensive exercise 48 hrs after the vaccine. I think that is predominantly because of the slightly increased risk of myocarditis in younger folk. I had a gentle run the day of my first jab (Pfizer) but was really sleepy that evening. Probably won't risk it after the second jab though for the 48 hours.
What vaccine did you get? I didn't seem to get much of a reaction from my second Pfizer Jab. I ran 50 minutes easy yesterday after getting my jab on Wednesday. You are doing great training these days.
Edit: This new boards kinda sucks..
A face mask🤔 for firmer skin🤷🏼♀️
Manchester Marathon Week 2 of 14
Mon: 14.6k Recovery: 1:15:45 @5:11/km
Few nice miles with a mate just having the chats.
Tue: 7 Miles Easy: 57:04 @5:04/km
Strava tells me this was around the Camp and the Plains. Have no real recollection of it apart from feeling a lot fresher by the end of the run, but it served it's purpose.
Wed: Session: 3x3 Miles @6:15
Took to an absolutely sweltering bog loop (or so I thought at the time, now I would describe it as merely roasting) for this one. I've banged on about the bog loop enough over the last couple of years, but as 5k loops go, it really has got everything. Apart from wider roads that is, but outside of the odd bit of farm traffic one is usually safe enough.
Anyway, found this a bit of an effort in the heat. Hit the assigned splits, but there was a bit of gurning going on by the the time the last mile came about. The prospect of 26.2miles at that pace seemed a bit of a stretch that day.
18:35, 18:38, 18:40 for the three efforts. 21.2k all in all.
Thu: Easy Double:
AM: 8.5k: 45:30 @5:21/km
Out at 5:30am for this one. Still hot.
PM: 8.3k: 41:47 @5:02/km
Still hot.
Fri: MLR: 14 Miles: 1:37:02 @4:18/km
Came up with a 7 mile loop that took in most of the bog but also saw me come back into town by the train station before coming back to start the loop again. Plan called for 6:45 pace, but with conditions the way they were it was decided 6:55 pace would suffice. Felt pretty decent on this one.
Sat: Easy Double
AM: 10k: 50:20 @5:02/km
PM: 10k: 51:00 @5:06/km
Mrs Healy 1835 was at a wedding so managed to get first one in early, and recruit Grandad Healy 1835 to come up in the evening for an hour. Sunday was a rest day as I was bringing the two lads to Croke Park for the Kildare game and was already cashing in a lot of childminding chips to get Erin Healy minded. I figured heading out for 2+ hrs on a LR in the morning wasn't really a runner :)
Sun: Rest
Mon: LR: 30k inc 25k@4:06/km
Had to collect my dad in Shelbyville that morning, so after dropping my young lady to creche, i headed for Naas and cranked this on out early doors. Nice route which took in the canal and the ring road.
About 5 miles to the loop, heading out or the second loop, I took on a drink of water and packed a facemask into the pocket of those magic Adidas trail shorts I was waxing lyrical about a while back. I had some business I needed to take care of you see, and I was fairly sure there were toilets I could use in an Applegreen on the ring road. If not then the facemask could still some in, ahem, useful.
Applegreen panned out thank goodness, and honestly, about 20k into the run, I'd decided that this was the best I'd ever felt at that pace. Considering the heat as well, this put me in a great humour.
Alas this was as good as the week would get.
Weekly Total (7 days running anyway): 136.6k
Tue + Wed: Zilch. Nada.
Got 2nd jab on Monday afternoon. Woke up feeling okay Tuesday but went quickly downhill and was shattered by dinner time. Straight to bed at 7pm the last 2 evenings. Feeling human today so hoping to get out tonight for a run. Scrapped session & MLR obviously, but hope to get LR session in Sunday. Usual shite going on here; feeling like I've lost all fitness etc.
Good luck with the block. I entered Manchester myself if for whatever reason Berlin doesn't happen (or if I just need more time 😁).
Solid 20 miler there at a nice clip, you're in good nick no doubt. These runs are the bread and butter of any good block and the strength you get from them just can't be underestimated. Any targets for Manchester or just see how it goes?
P.S what's with the kms? seems like they have infected a few logs around here 😄
Manchester Marathon Week 1 of 13:
As of yesterday, I've decided to go all-in on Manchester. Less variables than Amsterdam all things considered, so it's all systems go and all appendages crossed.
The general plan for the first 4 weeks is decent mileage, mid week session, steady MLR and a LR session. Nothing crazy in there, just solid sessions, building on current strength and endurance levels (he says).
Mon: 8 Miles Recovery: 1:06:44 @5:11/km
Hungover shuffle. Last one for the foreseeable future.
Tue: 13.5k Easy: 1:06:52 @4:57/km
Solo shuffle around the bog.
Wed: Session: 8x1 Mile @5:50 off 2 mins.
Actual: 5:41, 5:43, 5:40, 5:38, 5:41, 5:40, 5:41, 5:39
Okay, these were clearly on the quick side, but in my defence I hadn't done a hard session for a while, it was the first session of the block and, im hindsight, part of me wanted to drive home the shape I figured I was in. No excuses really though. Will try not to repeat.
Total: 20.4k: 1:28:13 @4:20/km
Thu: MLR: 12 Miles: 1:19:33 @6:38/mile
Plan called for 14 miles@6:45 but a trip down to the Rock of Dunamase with my 3 kids that morning, ended up on the side of the M7 on the way home with the car's clutch a goner. Got the kid's collected, waited about an hour for AA to tow car. Truck came but couldn't take me due to Covid-19 restrictions, so had to ring the Da to collect me. FML....
Anyway, got out in the early evening and said I'd see how the run panned out. With each passing mile I was feeling better but towards the end I was feeling a little under fuelled so I capped it at 12 Miles.
Fri: 12k Recovery: 1:05:00 @5:25/km
One foot in front of the other.
Sat: 7 Miles Easy: 57:00 @5:03/km
Out early before a day out with the gang.
Sun: 20 Miles: 2:10:55 @6:32/mile
Plan was to start out at 6:45's and work my way into the run, aiming to average about 6:35 for the run. I've made the decision that at least 50%, but probably more, of my LR's ate not going to be on the Lidl Loop or the Curragh Camp loop. The camp in particular provides a bit of a false economy for a LR, and I'm actively seeking out challenging, lumpy routes like this one.
Really enjoyed the run. The route took in Donnelly's Hollow, Sunnyhill, Martinstown, Sheeshoon Stud and more on a beautiful day for it. Felt really good.
Total: 122k for the week.
I've certainly never started a block in as good a shape as I'm in atm. I feel that I can make a lot of gains and improvements over the next few weeks too. Let's do this :)
Right, let's catch up here.
Fri 2nd July: AM: 8.5k: 42:29 @4:59/km
PM: 7.3k: 33:10 @4:31/km
Easy double. Beginning to feel human again after a hectic period.
Sat: 10k Easy: 50:28 @5:01/km
Afternoon shuffle around the bog, listening to various match commentaries. Pauric Lodge the RTÉ commentator nearly had me in the ditch with this classic....
'Joe Canning now, standing over the ball. When he was younger he would practice these frees over and over again with only his beloved dog (let's call the dog Rocky, I forget the actual name) Rocky for company. Joe would puck the free over the bar and the ever faithful Rocky would go and fetch it back. Little wonder Rocky went on to die of a heart attack....'
And he just left it there. No further exploration of poor Rocky's servitude and ulitmate demise :D
Sun: LR: 30.4k: 2:12:53 @4:22/km
Headed over to Shelbyville to help out a mate who had 16 Miles @6:25 planned. He's starting out on a new plan, so this seemed like a decent effort to head into my marathon block off. Didn't quite pan out as planned. He was struggling from maybe 2 miles in, HR really high. I had been encouraging him and trying to keep him going but at 4 miles he was out the back door. I finished the 5 mile loop at prescribed pace (6:25, 6:24, 6:25, 6:24, 6:22) and then told him I'd take up the pacing duties at whatever pace he felt comfortable at. 2nd loop averaged out about 7 mins miles, and he rallied a bit for the 3rd loop, coming home with about 6:49 average.
He was pretty despondent afterwards but I figured his system was just fighting something. I was pretty happy with how easy all of the above felt.
Kildare game and a few beers that afternoon, even made it out for a couple of pints of Guinness. Real stuff was to start the next week.
85 km for the week. If you told me Wednesday morning I'd get that in I wouldn't have believed you, so I was pretty happy with that.
