The second coming of a runner

witnessmenow · 29-10-2024 05:41PM

https://www.boards.ie/discussion/comment/122775605#Comment_122775605

I don't know how they make their way in but I've been reliably informed they don't make their way out!

Cheers! I don't really have the PB good vibes to be honest, while obviously a huge improvement on last year, I get more of buzz from a well executed plan! Wasn't Sunday, but I'll have two more goes of it in the next 12 months!

https://www.boards.ie/discussion/comment/122775927#Comment_122775927

Thanks J!

Thanks for the recommendation, I've a bit of experimenting to do before limerick alright, especially as it was warm this year. I'll have to go on a training camp somewhere warm 😅

Congrats on your performance, absolutely delighted for you! Really looking forward to your report, your Strava stats from Dublin are like something from my wildest dreams! How deep you must have dug!

MiniMonstera · 29-10-2024 06:14PM

I'll hopefully get to it tomorrow. Dying sick in bed since yesterday. Felt it come on before the marathon but adrenalin kept it at bay i reckon. I'll be grand in no time. Still on such a buzz 🤒😃

witnessmenow · 27-12-2024 12:19AM

Just thought I'd give one final update for the year on this.

Overall have definitely taken the foot off the gas a bit since Dublin, but I have mostly done 3 or 4 times a week on average so I'm doing a bit.

Did the Fields of athenry 10k today, 50:36 chip time, the magical sub 50 wasn't to be but overall very happy with the result. Never raced a 10k before so a decent PB for the distance.

I also didn't feel in the best shape for it in terms of haven't been out running since Saturday, have been up the walls cleaning and hosting for the last few days and a less than optimal diet! I also unexpectedly ran the kids 1k before hand and my 8yo did a great time of sub 6, so probably not the ideal warm up!

Today gave me plenty of confidence that sub 50 minute 10k are well within my reach when before today if was just an arbitrary stretch goal.

My number one goal at the start of the year would have been a well executed marathon, and despite a huge improvement on last year, I don't feel I met that goal.

But overall I think it was a very successful year in running, PB'd every distance

Finally took my 5k PB from 20s me (24:13 at the streets of Galway)
Got a sub 40 minute 8k at the streets of Galway (39:57)
10k PB today (50:36)
10 mile PB (1:29:12 in a half, 1:30:03 in a 10 mile race)
Went sub 2 in a Half (1:59:38)

Hopefully can build on top of this year and improve again next year.

witnessmenow · 23-01-2025 12:33PM

Sort of in a weird place with running at the moment. I'm fairly motivated but I don't have the "let it take over my life" sort of mentality I have gotten before previous Martahons.

Since my last update I had Covid, which seems to be a yearly thing in January! Very mild compared to last year though, was even able to run a couple of short runs during it. It also landed the same time as the bad weather so my running would have taken a hit anyways. Last year I did what should have been an easy pace 5k a few weeks after having covid and my HR was crazy, like I flat out raced it.

But it has left me a little behind where I probably should be, especially for Kinvara 3/4 which is in March, which is probably a little early for Limerick, but my Limerick training buddy was doing it so I said I'd join in. I should be fine to get back to that distance in time, but maybe not as comfortably as would be ideal.

I've had to re-shuffle my training schedule around to suit a couple of things, the general theme will be

Monday: 9/10k easy
Tuesday: Rest (maybe/probably should do S&C)
Wednesday: speed session (or easy 9/10K)
Thursday: 5-aside Soccer
Friday: Rest (maybe tennis, I have a membership doing nothing at the moment!)
Saturday: 6/7K Easy
Sunday: LSR

Monday and Wednesday I have to drop my daughter to an activity and have an hour to kill, so it makes sense to get runs in during this time. The local running track is open late on a wednesday so can do the speed sessions then.

I played 5-aside soccer for the first time in about 6 years last Thursday, I thought at the very least all my running would mean I'd find the fitness part ok, but it was really tough actually! Obviously a completely different type of fitness. Was sorer after soccer than the 10k race I did Stephens day! Enjoyed it though so I think I'll try keep it up. I think this is some of what I mean regarding "let it take over my life", previously I wouldn't have sacrificed a running day for a different activity.

Can't do my long run on Saturday for a few reasons so I need to move it to Sunday.

We'll see how it goes!

witnessmenow · 27-01-2025 12:40PM

Monday: 9k @ 6:09/km - Probably a bit faster than ideal for a run the day after a long run but was fine.

Tuesday: Rest

Wednesday: Intervals - 3 mins @ 4:30 - 5:00, 1:30 recovery by 8 - Tough enough going by the end! But managed it

Thursday: 5-aside - traffic was crazy up in Galway, probably people prepping for the storm, so we only really ended up playing for 40 mins.

Friday: Rest

Saturday: No power so no shower, so no running

Sunday: 14 miles LSR (6:46/km avg) - Have not run over 10 miles since DCM, so probably not an ideal jump in distance, but trying to work backwards from when I need to run 20 miles in Kinvara at the start of March. It was cold, windy and even a bit icy at the start so not ideal conditions. But got through it.

41K for the week

witnessmenow · 04-02-2025 06:26PM

Monday: 1 hour easy - 9.4 K at 6:23/km

Tuesday: Rest

Wednesday: 8 min Threshold (5:00/km), 4 min recovery x 4 - Tough enough session but happy to get it down, also happy my watch didn't blue triangle itself.

Thursday: Wasn't able to go to soccer this week, so rest

Friday: Rest-ish

Saturday: 11k Easy - 6:20/km

Sunday: 20.34K (was meant to be 12 miles) - 6:28/km - Miserable enough early in the morning and lots of the roads flooded from the rain the night before. Distance was ok.

51.5k for the week.

Tough enough week outside of running, as we had to put one of our dogs to sleep on Friday. I mentioned her being sick on this thread probably back in 2023 so she showed some resilience to get this far, I could maybe learn a thing or two in the later stages of runs! But she had a few things wrong with her and while they were all being managed, she had arthritis that was getting worse and she just didn't have any quality of life anymore so we had to make the difficult decision.

The title of this thread is some silly reference to how I used to run a little bit in my 20s, in what we feels like a lifetime ago, but I used to bring this dog on some of my runs back then. My LSR Sunday brought me back to some of the 5k loop we used to do, I guess in someways it was a lifetime ago.

witnessmenow · 10-02-2025 12:14PM

Monday: 9k @ 6:20 /km

Tuesday: Rest

Wednesday: 8 min Threshold (5:00/km), 4 min recovery x 4 - I'm currently kind of winging my runs instead of sticking to a rigid plan, this being a repeat of last weeks session is a result of not figuring out what I should do before I show up to do it, and not having enough time to do anything else!

Thursday: Busy this day so couldn't play soccer or do anything else

Friday: Rest

Saturday: 10k @ 6:04 - Out with the group, probably a little faster than should have gone Average HR was pretty decent so wasn't too bad

Sunday: 18 miles (29K) @ 6:32/km - Surprisingly found this a bit easier than the 14 miles 2 weeks ago, Strava's "relative effort" metric agreed too.

We had a fry for dinner on saturday night, and note to self I think a high fat meal is probably a bad choice before a long run! My tummy was a bit iffy, and unsurprisingly there are really a whole lot of facilities running around rural Galway county at 8 o'clock on a Sunday morning so I just had to deal with it. It meant I was being a lot more cautious with the amount of gels etc I was taking. The last few K or so I was feeling like the tank was starting to empty a bit, but maybe that's just life after 3ish hours of running.

I got a running vest for Christmas that I have been trying out on the long runs and am really enjoying the convenience of it in terms of having room for gels, carb drinks, tissues or whatever you want, but my neck and shoulders are getting sore on these long runs. That's not super unusual for me regardless of the vest, but it seems a little worse at the moment so the vest possibly contributing, especially with the weight of the drinks. I think as the mornings are getting a bit brighter and I don't need my light belt, I'll try my regular belt for holding the drink and see if the vest is still any use to me.

Longest run done before 3/4 in kinvara in a few weeks time, so thats good!

59K for the week.

witnessmenow · 17-02-2025 11:26AM

Monday: Rest - just got lazy when I came home from work and didn't get out

Tuesday: 9k @ 5:59/km - Did it at lunch in work.

Wednesday: Progression session - Start at 6:30/km and increase the pace by 30 seconds every 2K for 8k

Was going ok, but I had to bail out for the last 500m at the fastest pace as I got a stitch, I ate too close to the session. Was fairly spent after it so maybe no harm not doing the last 500m!

Also helped with the work couch to 5k at lunch, it was only week 2 though so wasn't too hectic.

Thursday: Played soccer, was good craic. Is finishing up next week as we are losing the slot, the break probably coincides well with the meaty part of Marathon training

Friday: Rest

Saturday: 10k @ 6:06

Sunday: 16 miles (26K) @ 6:43 /km

Was out on my own as my long run buddy is on holidays. I also was leader at the local couch to 5k so I needed to get up early and get this done.

I've been a bit sick the last couple of days, a bit of a cough/cold, so I think im a bit drained. Legs are still feeling a bit sore/tired when I got up. I didn't get enough sleep either so I really wasn't sure about doing this run at all, but I said I'd chance two 13k loops so I could cut it short if I needed to.

First loop (12.5k) was ok, stopped in home to go to the toilet and early enough into the second loop I could feel my right calf at me. It wasn't sore, just just could feel, wasn't at the "I'm going to cramp" twinge stage, but it felt like it was heading that way. Was unsure to just stop or push through. I decided to slow right down to a 7:00/km pace and see how it went. I had a few salt tablets with me so I took them. I was surprised that I was able to keep it going and even by 23K or so I was feeling ok again.

I was drained though, even though I picked up the pace for the last few KM, I really felt like I was running on auto pilot. Was very tired by the time I finished. I felt like this run probably added to my resilience experience. Hopefully the experience of getting through that last 13k or so will benefit at some stage when I'm not feeling the best in a marathon!

And straight back out the door to do the couch to 5k (just do the timings and support, not running)

Spent most of yesterday in bed, and my cold is a good bit worse this morning so I think I'll be at least taking today off!

56.5K for the week. Kinvara 3/4 in two weeks so will be doing a little bit of a mini taper

witnessmenow · 28-03-2025 06:42PM

I haven't updated in a while but sticking with it for the most part!

Week of Feb 17th (37k for the week): Still not feeling well from the cold, only ran 3 times, with a 12 mile on the Sunday, found it so much harder than the 18 mile I did only 2 weeks before…

Week of Feb 24th (37k for the week): Feeling worse since the 12 miles, only ran a 5K during the week trying to rest up for Kinvara 3/4. Did Kinvara, probably went out too fast for shape I was in, nothing crazy but around 6:15/km for the first 20k, dialled it back for the next 5k to 6:45/km before I had to take a few K of walk running. 3:33 finish, didn't inspire much confidence in my current level/ability!

Week of Mar 3rd (58k for the week): Start to feel a bit better this week, ran 5 and a bit times (the bit being 8min run, 2 min walk x3 with my wife). 12 Miles for the long run, so much more comfortable than 2 weeks before.

Week of Mar 10th (60k for the week): Feel back to myself this week, ran 5 times. 17 Miles for the long run, again, feeling like you'd hope it would so i think i'm over whatever illness I had

Week of Mar 17th (72k for the week): 5 and bit times again (similar bit). 20 Miles for the long run. Again felt like I would expect a 20 mile run to feel. The question I have for myself after the 20 milers is "could I have done another 10k?", I'd say a maybe/probably for this one. It wouldn't have been easy, but I wasn't completely done.

witnessmenow · 31-03-2025 11:04AM

Monday: 8k - 6:15/km - Bit fragile after 20 miles the morning before, but felt ok.

Tuesday: Rest

Wednesday: Progression session - Start at 6:30/km and increase the pace by 30 seconds every 2K for 8k + 2k cool down

I failed this a few weeks ago so was happy to get this done this time around and did it strongly.

I tried a pair of Puma Deviate Nitro 2 that I got from elverys for €80 in the last few weeks, first plated shoes. I dont know if it was in my head or what but they did seem better at the faster paces than the ones at the start. I'm not sure I'd want to run in them for 4+ hours though.

Thursday: 7k - 6:41/km - Joined a recent club couch to 5k grad for their run

Friday: Rest

Saturday:

10.5k - 6:05/km - Felt a little harder than usual for that kind of pace.

5k - 7.23 /km - Wife's first 5k! I've been joining my wife for a run directly after my Saturday run for the last few weeks and she pulled the full 5k out of the bag! Delighted for her.

Sunday: 24.2K (15 miles) - 6:08/km - Tough enough, bit of a quicker pace than our usual LSR for some reason, Really nice morning for a run though!

Was fairly spent for the rest of the day though!

65k for the week.

witnessmenow · 11-04-2025 01:24PM

Monday: 8k - 5:59/km

Tuesday: Rest

Wednesday: 8 mins @ sub 5:00, 4 min recovery x 4

Good session, could feel my self finding it tougher towards the end but I managed to keep the pace up. I was late collect my daughter so I need to cut short the last recover session, was 90m short of my second fastest 10k time, oh well!

Thursday: Was meant to get out but ended up looking after our dog who was unwell

Friday: Was meant to do Thursdays session, but ended up getting bad news about the dog. Has cancer and needs an operation. Prognosis not good even with surgery. We already lost one dog during this marathon block, and while its never a good time to hear its not looking good for a dog, we could have done with it being a more spread out.

Saturday: 13k - 6:12/km - Got out early so I'd be home for news on how the dogs suregery went. Was not feeling it at all.

Surgery went well, prognosis still bad. 6-9 months best case scenario apparently.

Sunday: 32.5K (20 miles) - 6:26/km - Honestly about 20 miles more than I felt like running this morning, but I got it done.

Took on way more water than usual, which is probably not a bad thing as Limerick was pretty hot last year so good to have some prep for it.

My legs were tired in the afternoon, but my muscles weren't really as sore I would usually expect from a 20 miler.

I'm letting my buddy dictate the long run schedule for the marathon, and we are doing for 20 miles again this week. Wouldn't be how I would have done it, but I've tried my way twice and it hasn't fully worked out, so may as well try something else! Including Kinvara 3/4, this was the 3rd 20 miler, with next week being the 4th. Then its taper time.

63k for the week.

I have been busier than usual during the marathon block, trying to fit runs in while I can plus having a few challenging weeks with dogs and kids being sick (nothing serious), its been a bit chaotic and although I had the layout of a plan, I never really had an official plan I was following so this being my final training week before taper has kind of snuck up on me.

I feel in pretty good shape running wise, although I am 4 or 5kg heavier than Dublin last year. Once Limerick is over I'll focus on getting that back down in the 2 months between Limerick and Dublin training starting.

witnessmenow · 16-04-2025 03:11PM

Monday: 8k - 5:58/km

Tuesday: Rest

Wednesday: Coached session 3 x 800Mish - Was going out for dinner with work so couldn't do my usual session after work, but as luck would have it work has a coached thing being ran at the moment so I joined in on that. I thought it was pretty decent, although anytime im trying to concentrate on implementing something specific, I feel like I've two left feet!

4:28/km, 4:24/km and 4:15/km for the 3 800M, pretty happy with that.

Thursday: 9.75K - 6:12/km

Friday: Rest

Saturday: 9.5k - 5:58/km on my own followed by

5k - 8:29 /km (2 x 4 min walk breaks) with my wife and one more couch to 5k attendee

Sunday: 32.32K (20 miles) - 6:16/km - 4th 20 miles of the training block. Felt so much better on this run than the week before. Relatively hilly route too, 193M elevation gain, which i think is pretty similar to total elevation gain for Limerick.

I was tiring a little towards the very end, but at the same times the 32nd K was my fastest, I felt like I had 10 decent k more in me if I had to, lets hope I feel that way in a few weeks time! Fastest 20 miles of the block by some distance and probably the best I've felt at the end of one.

I wore my Novablast 5 for the first time Monday and the second time for this long run. Seemed decent. Will leave them for race day now.

69k for the week.

I feel like im in decent shape for Limerick, but I've felt like I was in decent shape for the last two Dublins too, so we'll see!

witnessmenow · 22-04-2025 11:13AM

Monday: 8k - 6:07/km

Tuesday: Rest

Wednesday: 9k - 5:39/km - I had to work late so I didnt make it to the track, so just did a tempo run.

Thursday: 10.5K - 6:48/km

Friday: Rest

Saturday: 6.5k - 6:09/km on my own. Purposely dropped the mileage a bit cause I am meant to be tampering and I havent really reduced my runs up to this point

Went to do 5k with my wife but she had a tough day at the office, so we only ended up running 2 and walking the other 3.

Sunday: 20K (12 miles) - 6:19/km - Absolute mess of a run! Was hard right from the start.

I had a tough day Saturday personally and I ended up not eating enough, by a lot (not really having a proper lunch and not eating dinner at all). It's interesting to have such a concrete example of how preparation can impact a run. I legitiitely found the 20 miles the week before so much easier.

59k for the week.

The second coming of a runner

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