The Sub 210 London Challenge

So now down to some training and yes I have made the changeover to metric :eek:

Monday 29th
6.54K
Avg Pace: 5:12
Avg HR: 139

Two loops around our regular training grounds with one of the clubmates who would be a good bit quicker than me. Didn't help that calf/achilees on left leg were pretty sore during this.

Tuesday 30th - Session

3.07K warm up followed by stretching & drills

4x200M intervals @ mile pace with recovery (40,42,41,39)
22 minute Tempo @ 10K pace (4:37 pace, Avg HR 149)

1.53K Warm down

10.63K total

Wasn't sure about doing this the way the leg was feeling but knew from previous runs the nagging pain was there whether I was running/walking and did not get worse so went ahead with it.

Happy with the tempo run which was on grass and maintained the effort consistent throughout. HR was pretty constant as well which should be a good sign?

Wednesday 1st - Physio

Couldn't get to see the physio until last night but did in the end. Found a few nice knots around the soleus. Was happy to feel the pain when he was digging in as I knew that would be sorting the problem.

Pain is gone today although he told me not to do anything today. If all goes well tomorrow I'm hoping to do the Boyne 10K on Sunday.

average_runner wrote: »

Damn this metric stuff. Best of luck with the new log.

My only advice I would give is don't do alot of races. You seem to do them in a big block which i think makes a person more injury prone with the extra stress.


What plan you following? I am starting in June for New York with P&D, going to do 55-70 mile plan but make small changes like:
- Every second week do a tempo starting at 7 miles working to 10
miles.
- Every second week go to the club for the speed sessions which will be
1k's or 1 mile reps.
- long runs from 80m week plan

The race at the weekend will be the last until Dunshaughlin probably with the exception of a 5K race the club have at the end of May. Looking at options regarding plans at the moment and what is best suited to me. I think for me the main focus is on increasing endurance first and foremost so will probably build a plan around club session, marathon pace midweek run increasing over time and of course the long run.

Letyourselfgo wrote: »

Best of luck pistol. I'm heading to Berlin as well and I think this point is the one I need to work on most as I tend to go MIA for a few weeks in every marathon cycle.


We have very similar marathon and half PB's but my half was from last April and havn't done a lot of consistent work since.

I'll be following your log with added interest.
Also you give the average HR but what is your max HR?

I saw your log title but didn't recognise the username until last week. Have been keeping an eye on it abd glad to see you are getting back into it.

In comparison to you my Max HR would be quite low, actually very low.

Most of my recovery/easy runs would be low 130's or below. (5:40 pace approx)
Steady runs tend to be in the mid 130's. (5:20 pace approx)
For the Bohermeen 1/2 the average was 149 (4:41 pace)
For a recent 5K Malahide Parkrun average was 153 (4:14)

Think the max in any of these dis-regarding spikes was 157 during the 5K. How this relates to Max HR though I'm not entirely sure. I think I have it set at 165 in Garmin connect from last year with a resting HR of 50 which I need to check again as well.

jcsmum wrote: »

Ah glad you're back with a new log. No doubt we'll be comparing notes and analysis on the build up to Berlin with the odd LSR thrown in!

Sounds like a plan. You'd miss the oul laps of the papal cross car park

Sun 5th May - Boyne 10K

10.03K in 46:13
Avg Pace: 4:37
Avg HR: 150

Signed up for this on Saturday morning as it is a race I had done for the previous 2 years and tends to be a well run race which is local enough to me. The course is normally not too bad but a last minute change due to Council works not being completed brought in in a steep hill from 6.5K to 7K and a severe drag from 7-8K. Based on this and recent niggles I wasn't expecting a PB (45:27).

After a minutes silence for Boston the race was started by Jack O'Shea pretty much bang on time. Started heading out from Drogheda towards Battle of the Boyne site and the road open out after around 500m. Settled the pace back a bit and although legs not feeling too fresh there were no muscle problems. Bit of a hill between 1 & 2K and slowed a little here. The wind was into our face on the way out but wasn't too bad. Pace came back down for the next K but was already feeling like quitting. On top of everything else sun-cream was stinging the eyes out of me. Got to the turnaround point and the 5K point shortly after in high 22's I think.

Thoughts were now turning to Rathmullen hill as we made our way back towards the Boyne cable bridge and eventually swung right to be greeted by it. Just dug in and got up as best I could. Where for the previous couple of K the odd person was passing me now I was starting to pass people. Got to the top of the initial section and swung left where the severity eased off but there was still another K of a tough drag. Passed a couple more along here but was suffering badly myself. Splits for K's 7 & 8 were 4:53 & 5:12. The next K was a sharp downhill and was still picking off the odd person. Could now see the town in the distance again and just struggled towards the finish as best I could. Felt pretty slow but turned out to be 4:28. Crossed the line in a heap and hung over the barrier for a minute or so to get the head together.

So all in all wasn't a disaster I had felt it was during the race. About 45 seconds off PB but 45 seconds quicker than same race last year on a harder course. The heat made it a bit more difficult as well. Hopefully be able to get more miles in the legs now in the run up to Dunshaughlin and give the PB a good seeing to.

Monday 6th May

8.27K
Avg Pace: 5:51
Avg HR: 129

Recovery run this evening with a few clubmates having the chat. Legs pretty dead as expected so hopefully this will do the trick ahead of session tomorrow night.

Thursday 9th May

14.22K
Avg Pace: 5:17
Avg Hr: 137

Midweek long run this evening. Nice couple of hills to spice it up a bit. Didn't look at watch at all just rang along with one of the quicker lads from the club. Enjoyed it mostly

digger2d2 wrote: »

The two of you need to get your respective fingers out and run sub 3.30 in Berlin!

Good luck with the new log Pete!

Cheers Digs. Never a truer word spoken

Race route for Star of the Sea 5K in case anyone is thinking of doing it.

Sunday 19th May

17 KM
5:38 Avg Pace
135 Avg HR

Nice longish run this morning. Just took it easy whole way round. Changed the pace display for HR and enjoyed a lovely morning out there. Nothing much else to report.