The Windy Road to Nowhere

ThePiedPiper · 19-05-2013 10:02pm #1

I've finally given in and decided to start up a log here.

The main reason for the log is that I feel I'll need any advice and extra motivation I can get for the fairly ambitious target I've set for this Autumn. Currently, my marathon PB is 2:58:16 from Budapest last year, and I'm setting the target of a sub 2:50 for Chicago in October.

My marathon history is one of good progress in the first 4 races, going from a 3:36 debut in Dublin 2005 to a 3:00:21 in April 2008. For one reason or another, that sort of stalled for a couple of years, until I finally got the 3 hour monkey off my back in Spring 2011 with a 2:58:23 in Seville. A very poorly exectuted 3:07 that October and an underprepared London were followed by last October's run in Budapest.

College and work committments have meant that since January, I've struggled to do more than 25-30 miles per week at best. But, anything I have done has been of fairly good quality, and the results in races have remained fairly good, with 17:50 in a 5k and 1:22:55 in a tough half marathon being the running highlights of 2013 to date.

Thankfully, time will start freeing itself up in about a week, so I'll be able to get back to some more regular training, hence the start of the log.

The goal for June and July is to run fairly high mileage at a low enough intensity to build myself up for the specific phase work in August/September. Initally, I hope to jump up to about 50 miles a week fairly rapidly, and if possible, max out close out at around 90-100 for a couple of weeks. There'll be a few races in there, but short enough. The National Half at the start of August will signal the end of base building at the start of specific marathon training.

I don't follow any particular plan, but I plan my running around my life as much as possible. The rigidity of some of the plans puts me off, but I borrow what I want from lots of sources and make it suit my own life as best as possible.

Right, that's all the introductions out've the way. Now I've just got to follow through with it, do the work and get to Chicago in good shape. If I can be honest with my efforts, I'll be happy with the result.

ThePiedPiper · 19-05-2013 10:09pm

May as well get the log up and running:

Week ending 19th May.

Saturday: 4 miles in 27:03 (6:45 pace).
This is a tough route up by my house. There's a very tough climb from 3-4 miles which accounts for most of the 200 feet elevation gain on the route.

Sunday: 12.3 miles with PConn in 1:31 (7:27 pace).
A warm, sunny morning around quiet roads with a bit of hillwork thrown in. I felt great the whole way through this, and effort levels felt low.

blockic · 19-05-2013 10:12pm

Best of luck with it RFR, I'll be seeing you in Chicago. Hoping for in around 2:55 myself if the weather plays ball.

Peckham · 19-05-2013 10:28pm

Will be monitoring this one very closely!

KielyUnusual · 20-05-2013 12:02am

Best of luck with it RFR. I'm looking foward to seeing how you approach this. All the advice you've given me has been spot on so I'll be looking to gleam some information from here over the next few months. Looks like there'll be a good gang of Boardsies going over to Chicago with similar goals. This can only help.

ThePiedPiper · 21-05-2013 11:19pm

Tuesday, 21st May: 5 miles in 37 mins
Did this as a progressive run on the treadmill, starting quite slowly and building it up to MP for the last half mile or so.
I usually do this as a recovery run. I'm not a major fan of the treadmill, but when I can't get out of the house, I'll take it over doing nothing. I've found in the past that running indoors on the treadmill, in increasing heat and humidity is actually a decent way of preparing for those type of conditions should they happen in races. With the possibility of a scorching hot day in Chicago, I'm going to test myself in hot weather, or simulated heat and humidity on the treadmill.

Anyway, delighted to have gotten in a few miles in midweek for the first time in weeks, even if it's only a measly 5 miles.

ThePiedPiper · 25-05-2013 7:47am

Friday 24th: 4 miles in 26:14 (6:34 pace)
This was my happy dance after finishing up a long and busy last two months of college work. Beautiful sunny afternoon. Probably my overall happiness at finishing up on the college work, but felt like I was bouncing around the road for this run.

Headin on a stag party today, so it might take a bit of stubborness to drag myself out've the bed tomorrow for a few miles, I'll take the runners anyway.

pconn062 · 25-05-2013 12:45pm

Enjoy the stag, remember the golden rule, it's one mile per pint consumed!

ThePiedPiper · 26-05-2013 8:08pm

pconn062 wrote: »

Enjoy the stag, remember the golden rule, it's one mile per pint consumed!

I think I might just about have done this.. Hard work for the first mile or two this morning, but they ticked by nicely after that.

ThePiedPiper · 26-05-2013 8:12pm

Saturday: 5.25 miles in 35:25 (6:44 pace)
Lovely warm sunny afternoon. Was flying for the first 4 miles of this, but as always, the last uphill mile is a complete burner. Good run all the same:

Sunday: 10.2 miles in 1 hr 17 (7:38 pace)
Post-stag long run at 8.30 in the morning in Belfast. Got off the busier roads and into the harbour area. First couple of miles were a bit of a struggle, but was flying along by 5-6 miles.

ThePiedPiper · 27-05-2013 11:04am

Monday: 8.25 miles in 62 minutes (7:30) pace.
This run had a bit of everything. Started off nice and slow on the treadmill, increasing the pace every half a mile, until I'd 5.25 miles done. Then, ran out the door for a 3 mile loop, with a bit of speed and hill work thrown in for good measure.

ThePiedPiper · 28-05-2013 8:34pm

Tuesday 28th May: 11 miles in 1:19:30 (7:14 pace)
Didn't really intend to run this as fast as I did, wasn't really running for pace, but felt good, and moved it on a bit. Beautiful sunny evening, great to be out in good weather like that. I think to prepare myself for Chicago, it makes sense to put in some faster running when the weather is warm, so that was another reason for the faster than intended pace I suppose.

I'll hopefully get in a few miles tomorrow morning, but if not, I'll have the backup of the treadmill in the evening time. Might even do both. I intend on getting the weekly mileage up to 80-100 within a couple of weeks, but need to be cautious not to push it up too fast. If I run 50 miles this week, I'll be happy enough to push it on up to 75 maybe the following week. It'd probably make sense to have a stepback week after that, before getting up to 80-100 territory.

I've added the Monaghan 10 miler to my likely races for the year. It's on 18th July, and I enjoy running in my home county, so will probably pick it over the 10 mile race in the Park the following week.

pconn062 · 28-05-2013 9:06pm

Are you coming into the track tomorrow night? Think we're going to do a tempo run.

ThePiedPiper · 28-05-2013 9:23pm

I won't make it in after all PConn. I'll have to make do with the treadmill for tomorrow evening. Great having it when its not possible to get out the door.

Peckham · 29-05-2013 8:56am

RunForestRun wrote: »

If I run 50 miles this week, I'll be happy enough to push it on up to 75 maybe the following week.

Massive jump in mileage there - 50% increase in one week! However, I'm saying that without having any knowledge of your regular mileage.

Thanks for bringing Monaghan 10 mile to my attention - think I'm up that way for a wedding that weekend anyway!

ThePiedPiper · 29-05-2013 10:07am

Fair point Peckham. And, to be honest, if I was on the other side of the keyboard, I'd advise the vast majority of people against increasing the mileage so rapidly. Last July, I jumped straight from 40 miles a week to 110 when I was doing the low intensity base building. I know its unorthodox, but my body coped very well with that huge jump. I'll take it on board though, and maybe just go from 50 this week to 65 the following.

Yes, Monaghan race would be a fairly decent one. I know the route well, its as good as flat, with just a bit of a hill to negotiate at around half way distance, but in no way would it be overly challenging. The field for most of the races in Monaghan is fairly good these days, so there should be reasonably good company at 60-62 minute pace, I'd imagine.

What sort of plan of attack have you yourself Peckham?

Peckham · 29-05-2013 10:17am

General plan of attack is get a 220-250 mile month under the belt in June and complete the McMillan 10k training plan (although will be dropping a week in it). Early-July I'll kick into Daniel's Plan A, with peak weekly mileage of 75.

As for races - I've a 5k next week, probably two 10ks at start of July. Not sure on races after that, but leaning towards Monaghan 10 miles and Athlone half. Two flat ones to target confidence buidling PBs (current PBs are 81 for the half and a very soft 66 for 10 mile (unofficial 10 mile PB is 62 during my half marathon PB). Would be nice to go tight to 60 and 80 for the two races.

ThePiedPiper · 29-05-2013 6:03pm

Agreed, it'd be nice to get close to 60 and 80, but for me, I think getting under either of them could be a step too far in August. At the end of the day, I'm looking to peak in October, so while I'll give the half and the 10 mile everything in the race, I'll likely not taper for them, or really target them.

What's your current half and full PB Peckham?

blockic · 29-05-2013 6:18pm

RunForestRun wrote: »

Agreed, it'd be nice to get close to 60 and 80, but for me, I think getting under either of them could be a step too far in August. At the end of the day, I'm looking to peak in October, so while I'll give the half and the 10 mile everything in the race, I'll likely not taper for them, or really target them.

Looks like 3 of us will be on similar paths. I'd be hoping to break 80 for the half and get pretty close to 60 for the 10 miles. But exactly as you say, won't be tapering or targeting them as A races. There will be a solid crew from here heading over by the looks off it. Pity we are all in different parts of the country or we could have a serious training group going!

Peckham · 29-05-2013 6:51pm

81 for the half (Bohermeen 2012), 2:58 for the full (Berlin 2010).

Agree though - eyes are on the main prize in October. Anything else is a bonus.

blockic - we'll just have to make it a virtual group!

menoscemo · 29-05-2013 8:59pm

Monaghan 10 mile? that sounds interesting...I am targetting the HM in Charleville at the end of September so a 10 mile tune up 5 weeks before sounds like a plan....a bit of googling says it's on 18th August but any info on the course? Fast, flat etc?

ThePiedPiper · 29-05-2013 9:58pm

menoscemo wrote: »

Monaghan 10 mile? that sounds interesting...I am targetting the HM in Charleville at the end of September so a 10 mile tune up 5 weeks before sounds like a plan....a bit of googling says it's on 18th August but any info on the course? Fast, flat etc?

Meno, I haven't actually ran the race before, but I've ran plenty of miles around what I'm fairly sure the course is.
It starts in Monaghan town, and heads out to the village of Ballinode. Here, it does a loop of around 1.5 or 2 miles before rejoining the Monaghan road again, and back into the town.
There are just a couple of gentle enough hills, the sneakiest of which would be coming into Ballinode itself at about 4 or 4.5 miles.
It's about as flat and fair a course as you'll get, certainly in Monaghan.

ThePiedPiper · 29-05-2013 10:02pm

Wednesday 29th May: 7 miles in 53:30 (7:39 pace)

Easy, progressive run on the treadmill. I don't like running fast on the treadmill, and most of the time, like to keep it just for the easy, recovery miles.
The miles are ticking over nicely this week. I need to keep reminding myself to run the easy miles easy, but the treadmill's perfect for discipline, keeps manners on me!

ThePiedPiper · 30-05-2013 12:02pm

Thursday 30th May: 7.5 miles in 56:50 (7:35 pace)

Out nice and early this morning in the breezy sunshine. Went down one of my favourite routes, very quiet country lanes with one bridge passing over and another under the Dublin-Belfast railway line. The Northbound Enterprise and the Southbound met each other on one of these bridges, just as I was approaching.

I'd a lovely run too. Really had to force myself to run slowly heading down the hill. Kept myself in check with the fastest mile being 7:25. There'll be plenty of time in August/September for the faster stuff.

ThePiedPiper · 31-05-2013 12:13pm

Friday 31st May: 6 miles in 41:30 (6:55 pace).

Legs felt a bit stiff for the first mile of this, so started slow enough, relaxing into it after a while. Got a fairly stiff breeze into my face going up the hill for the last mile of this, so it was hard work at the end.

I'm not sure if I'm going to fit in a run tomorrow, might squeeze in a couple of miles on the treadmill first thing in the morning maybe. On Sunday, I'm having a 4 mile novelty handicap chase around my own area, before a big barbeque and party, so its unlikely I'll get anything resembling a decent long run in this weekend. I might get out for 15 or 17 miles on Monday maybe.

The first week of proper training has gone fairly well. I've ran 8 days consecutively now, which I haven't done since probably last September. I'm feeling generally ok, a bit of stiffness, and the odd little muscle pain that hung around for a day or two, but I think its just my body's way of telling me its working again. I've tried to stay fairly conservative with the running I've been doing, haven't considered doing any sessions or tempo work. Most of my runs from 4-6 miles have included 1 or 2 miles at in or around PMP, just to get my body more comfortable with this pace.

If I can kick next week off with 15-17 miles on Monday, I'll probably push the weekly mileage up closer to 60 or so. So far, so good, I suppose.

pconn062 · 31-05-2013 12:39pm

Damn, that sounds awesome on Sunday. Stupid Leinsters!

ThePiedPiper · 01-06-2013 11:59pm

Saturday 1st June: 5 miles in 38 mins (7:35 pace or so)

Jumped on the treadmill first thing in the morning, glad to squeeze in a couple of easy paced miles. Pushed the pace a little more than normal towards the end of this, going to gradually increase the pace of my easy miles over the next 8 weeks. The way these go at the minute is I start at 12km'h, and increase by 0.1 every 800 metres (half mile). So, next week, I'll start them at 12.1, the following at 12.2 etc. By the end of July then, the easy pace will have increased quite a lot. There's no theoretical reason for this plan, but it makes sense to me.

Tomorrow will be a bit of a laugh, a 4 mile novelty handicap chase before eating and drinking for the rest of the day. PConn, we'll be kicking off around 4 on the run, 5 on the food, drop by after the Leinsters. Best of luck with the racing.

ThePiedPiper · 03-06-2013 8:58pm

Sunday 2nd June: 4.3 miles in 29:10 (6:45 pace)

Good laugh, this run. All of my fellow runners took a wrong turn. As race director, I had to accept my share of the blame, and go back to pick them up, after my brother (cheating by riding a bicycle) caught up with me and told me!! Nice steady pace with a couple of the lads followed by copious amounts of beer and food.

Monday 3rd June: 7.5 miles in 54:10 (7:14 pace)
Got out at 6 in the evening for a few miles to shake off the remains of the hangover. Fantastic weather, very warm. Pace felt comfortable on what is a tough old hilly loop.

Long run was never a serious option today, but I'll hopefully get in something around 15 miles tomorrow or Wednesday possibly.

ThePiedPiper · 04-06-2013 1:06pm

Tuesday 4th June: 16 miles in 2:02 (7:40 avg pace)

Took in a lovely route through Drogheda, out along the Boyne Estuary, past Baltray and Termonfeckin, then back up the hills. The pace felt very comfortable, until 14 miles, was averaging around 7:35 a mile until then. The last two miles up the hills were a real struggle. The 20 degrees heat, a bit of dehydration probably, and maybe a lack of conditioning for longer runs at the moment made me drop the pace back into the 8:30-8:50 range for the last couple of miles.

Delighted to get in a decent length of a run in very hot weather. I'll probably not push the long run beyond 17 or 18 for a few weeks. I want to be able to run every day, and I think at the moment, a long run of 20 miles would probably take a bit too much out of me.

ThePiedPiper · 06-06-2013 1:36pm

Wednesday 5th June: 7.5 miles in 56:58 (7:36 avg pace).

More scorching hot weather in the early afternoon. Went over a very hilly route from Drogheda over the Hill of Rath, and up again to my own turf. I'm finding myself very inclined to doing a lot of hillwork over the last couple of weeks. It might not make a huge amount of sense, given that Chicago is almost completely flat, but the base-building I did in Donegal last year was all in the mountains, so I think it's giving me a lot of strength, that'll make running on flat roads very easy. I'm definitely starting to acclimatise to the heat. Pace is still pretty modest, but I'm happy to keep it in and around the 7:30 mark for most of the next few weeks.

I ate a $h!t load of crap food lastnight, and stomach has been fairly iffy this morning. I'll give it a couple of hours before deciding on whether to chance a few miles later. I'm liking this bit of a mini-streak I have going, so don't really want to miss a day because I ate like a possessed man lastnight! 4 or 5 miles would do nicely.

ThePiedPiper · 06-06-2013 6:23pm

Thursday 6th June: 5.5 miles in 38:50 (7:04 avg pace)

Stomach a bit dodgey, so I started off a bit cautiously on this. I felt grand after a bit, so pushed on and did 2 miles PMP. Mile 4 was a bit of a mess, as I had to pull in a couple of times with lorries, vans, etc on the road, so pace dropped back to 6:50. Happy with the run, considering I had my head stuck halfway down a toilet this morning!

I might try and get in a decent long run Saturday probably. Can't decide if I'll do 18 or just about 14. I'll see how I feel then.

ThePiedPiper · 07-06-2013 7:09pm

Friday 7th June: 4 miles in 29:45 (7:26 pace)

Took it nice and handy for this short run. Miles are ticking by nicely, so no need for anything speedy yet. I'll hopefully get in a long, tough 17 mile run tomorrow in Galway.

I'd a couple of little niggles there about a week ago, but these seem to have all disappeared, bar one. I've an old toe injury, going back 14 years. Broke my big toe playing football when I was 17, it actually put an end to my modest enough GAA career, and seems to bother me once every so often. I wouldn't call it a pain, more just an awareness that there's a bit of an issue. Its one of those injuries that's never likely to actually go away, so as such, I don't think a rest is going to have any bearing on it.

ThePiedPiper · 12-06-2013 11:02pm

Saturday 8th June: 17.25 miles in 2:12 (7:39 pace)

Scorching evening for a long run in the mountains in Connemara. Temperature was 25 degrees when I set off on this, with the tar on the road melting. Pace was pretty steady, and only in the tough miles up the mountains did the pace drop back to 8:00-8:15 for 3 or 4 of the miles. Total elevation gain of 1,200 feet on this run, with most of that in the space of 4 miles. I felt much stronger on the hills and in the heat than earlier in the week.

Sunday 9th June: 2.25 miles in 23:30 (10:29 pace)
Easy paced run pushing the buggy with RFR Jr.

Monday 10th June: 9.25 miles in 68:20 (7:23 pace)
I think this was more like 9.5 miles, the first half mile took me over 5 minutes apparently, and I defintely wasn't that slow. Came at the mountains from the other end for this run. When I got up the hills, I settled into a decent pace, and got 3 miles in at marathon pace, which felt great. Very tough to keep sustained pace with the up and down terrain, so I kept effort fairly steady.

tuesday 11th June: 6 miles in 46:20 (7:43 avg pace)
I felt very sluggish for the first mile of this, and didn't try to push it at all, after the tempo miles the previous day. Saying that, there was 200 feet of elevation gain in the first mile, and another 300 in the third mile, so pace really not important. Picked it up nicely on the tail end without really stretching myself.

Wednesday 12th June: 2 miles in 19:40 (9:49 pace)
Was pushing RFR Jnr and RFR #2 for this. I figure the combined handicap was about 5 stone, pushing them uphill. Good core workout, but was damn glad not to have to do much more than 2 miles with them.

I was considering doing a 10 or 11 mile run this evening on the way home, but the weather was absolutely rotten and I was hungry so the chicken roll waiting for me won that little contest. I'll probably get out for something a bit longer tomorrow, maybe 11 or 12 if I get a chance. That'll be 21 days consecutive running, which is great considering I'd not done 21 days in total probably from March until Mid May. Mileage 2 weeks ago was 50 miles, last week was 60. I'll probably have a bit of a stepback week this week, back down to 50 or so, before hopefully pushing it on back up to 70 next week. Them's the plans anyway. It'll probably be hard to get over 70 comfortably without doing doubles. I'll see how it goes, I'd like to push it up to 80-100 for a couple of weeks, but whether that happens now or in July doesn't really matter. Very happy with how the first three weeks of base-building is going. Lots of miles, no injury problems, a few PMP miles, and warm weather training, which I think might be important.

Race plans are still a bit up in the air. The 10k in Clogherhead I was thinking of is out for me, as I'll be at the Diamond League meeting in Birmingham that weekend. Not too bothered really, might try to fit in a 5k or 10k in July before the Louth T&F, where I'll likely do the 3,000m.

pconn062 · 12-06-2013 11:49pm

Going good at the moment A, ticking over nicely. Must go for a long run when I get back from this injury, doing a bit of jogging this week so maybe next week some time.

ThePiedPiper · 13-06-2013 8:06am

pconn062 wrote: »

Going good at the moment A, ticking over nicely. Must go for a long run when I get back from this injury, doing a bit of jogging this week so maybe next week some time.

Cheers pconn. Yeah, give us a shout whenever ye feel back to yourself, be good to catch up. Injury nearly better yet?

ThePiedPiper · 13-06-2013 12:46pm

Thursday 13th June: 10.34 miles in 1:14 (7:10 avg pace)

Put on the Green Silence for a change this morning. I've got to admit, they're a lovely runner for this length of a run. They beg you to run quickly in them.

I was goin to do this run at the normal 7:30 pace, but between stopping and having a chat with my coach en route, and miscalculating the length of the run, I decided to move it on a bit. Threw in a couple of PMP miles from 7-8 miles, which was good. Was thinking over the course of this run that I should start doing maybe one interval session a week, or once a fortnight over the next while. Whilst the focus is definitely on mileage, I don't think one faster session a week would do any harm in the conditioning, and it'd definitely help out with the races I'll probably do in July/August.

pconn062 · 13-06-2013 3:40pm

RunForestRun wrote: »

Thursday 13th June: 10.34 miles in 1:14 (7:10 avg pace)

Put on the Green Silence for a change this morning. I've got to admit, they're a lovely runner for this length of a run. They beg you to run quickly in them.

I was goin to do this run at the normal 7:30 pace, but between stopping and having a chat with my coach en route, and miscalculating the length of the run, I decided to move it on a bit. Threw in a couple of PMP miles from 7-8 miles, which was good. Was thinking over the course of this run that I should start doing maybe one interval session a week, or once a fortnight over the next while. Whilst the focus is definitely on mileage, I don't think one faster session a week would do any harm in the conditioning, and it'd definitely help out with the races I'll probably do in July/August.

Calf is getting there, back doing a bit of running now, should be back next week. I think a session every one or two weeks is a good idea. You could do something specific, mile repeats maybe. DC had the lads doing mile repeats every week, 5-6x1 mile off 1 min recovery.

ThePiedPiper · 13-06-2013 5:03pm

Yeah, I think I might do that on Wednesdays if I head in again. You'd be doing 200s or 400s now, is it? 800s, 1,000s or miles would be good, just to make sure I keep the speed. Probably catch up with ya either Sunday or next Wednesday if you're back and at it by then.

ThePiedPiper · 16-06-2013 8:32am

Friday 15th June: 6 miles in 39:50 (6:38 avg pace)

Did 3.5 miles of this at tempo with a 1 mile warm-up, and then hill work on the last mile and a half.

The splits were 6:50, 6:07, 6:33, 5:54, 7:01, 7:22.

Happy with this run. The pace was fairly good. But mostly, happy with the pace on the last two miles going up the hills. Mile 5 of this run has 90 feet elevation gain, and mile 6 has 200 feet gain.

Saturday 16th June: 3 miles in 22:15 (7:25 avg pace).

Just a quick scoot around by the Popes Cross as I'd to be out of the house by 9 this morning. Legs felt a bit like jelly for the first half mile, but loosened up a bit after that.

Will hopefully get out for about 13 or 14 miles today at some stage, to bring the weekly mileage up over 50 again. This was a step-back week, and the 50 miles added up really quickly. I'll try and get closer to 70 miles next week, with possibly some sort of a track session on Wednesday evening. I'll see what the other lads are doing, but I hear its mile repeats at the moment, which would suit grand.

ThePiedPiper · 16-06-2013 12:31pm

Sunday 17th June: 13 miles in 1:34:30 (7:17 avg pace)

Decent run this morning. Started off nice and easy, keeping the pace in around 7:30 the first few miles, upping it to 6:20s for 2 of the miles near the end. Kept the effort consistent on what was a hilly old route round Broomfield, Co. Meath, then back through Collon and Tinure. Loved the route, first time I've gone over that direction.

ThePiedPiper · 17-06-2013 3:56pm

Monday 17th June: 13 miles in 1:33 (7:10 avg pace)

Ate a big feed of spuds and sausages about an hour before this, so I set off quite tentatively for the first mile or two. Kept the pace in and around 7:25s for a good few miles, then down to 7 flat for miles 6 and 7, and quickened again to MP for 8 and 9. On the hills back up to the house, I kept it at just under 7 min/mile pace for 10, 11 and 12, with mile 13 in 7:12.

Apart from the MP starting to feel more comfortable now, and 7:25 starting to become more like easy pace, I've consulted the chapter on the conditioning phase in Running with Lydiard. From what I'm reading from this chapter, the pace during the conditioning phase shouldn't be too slow. I know that Canova would have a lot of his elite athletes doing the majority of their mileage +- 10% of MP. So, I figure that the more mileage I can do between 6:20 and 6:50 pace, the better.

I think this approach will work fine when I'm doing up to 80 miles per week. If I do a couple of weeks of between 80-100 miles, I think I'll have to be a bit more conservative, keeping the average closer to 7:30. I know last July, my body felt like it was on the very limit when I was doing 100-110 mile weeks at 7:35 avg pace.

ThePiedPiper · 18-06-2013 9:57pm

Tuesday 18th June am: 5.75 miles in 41.20 (7.12 avg pace)

Warm weather seems to have returned to us today. Managed to get this run done before it got really hot in the afternoon. Took it nice and easy on the first mile, then just ran by feel, not extending myself. Focused on hill springing on the last two miles, getting up on my toes.

pm: 5 miles in 38:15 (7:40 avg pace)

On the treadmill for this. Only opened one window, so was creating a very hot, humid atmosphere. Started at 12.2kmph and increased by 0.1 every 800 metres. Pace comfortable, but by the end of 5 miles, humidity was definitely getting to me.

Not sure if I'll do the track work tomorrow. It really doesn't fit in with the conditioning work I'm doing at all. If I do do the session, I'll likely run the 4 miles in and out of the track, and do a little less than the other lads.

pconn062 · 18-06-2013 10:14pm

I won't be at the track tomorrow A, going to do a light session on the grass tomorrow, might get in on Friday night if that suits you, although I think there's a 5k race in Drogheda on Friday night if that interested you. Drogheda and District organising it.

ThePiedPiper · 18-06-2013 11:28pm

Cheers PConn. Yeah, I think I'd be more interested in the 5k race to be honest. I'd only be heading into the track tomorrow to be sociable, but according to Lydiard's plans, its a big no no to be doing track work in the middle of this phase. Speed is getting into the legs fairly well at the moment, so mightn't jinx it by doing sessions until mid-July or so.

Your recovery coming along well, delighted to see that. I'd say the enforced rest will do you good, you'll be back as strong if not stronger.

ThePiedPiper · 19-06-2013 6:52pm

Wednesday 20th June: 10.5 miles in 1 hr 20 (7:39 avg pace)

Kept things very slow and steady on this run back from Termonfeckin beach. Exploring more random roads I've not been up before, and enjoying the sunshine.

Leaving the track work for another while, this week is looking like mileage will be fairly good, so was very intent on keeping the pace fairly easy today.

Been looking to do some sort of a race over the next while, the 5 mile in the Park, Clogherhead 10k and Bettystown 10k are all out, as they're on the weekend I'm heading to the Diamond League meet in Birmingham. Noticed signs for a 12.5k run in Drogheda on 7th July, so will probably do that, as well as our own Dunleer 4 mile race on the 14th. The county T&F are sometime in there too, I think.

belcarra · 19-06-2013 10:57pm

Just discovered your log this evening RFR. I'm a fellow Chicago-bound boardsie so will be interesting to follow your training albeit I'll be aiming about 3:15 or so.
A mate of mine (DukeofDromada) will be aiming for about 2:55 also so another one to add to your gang in Corral A!

Best of luck with the training!

ThePiedPiper · 19-06-2013 11:18pm

Good stuff Belcarra. Nice little crew of us heading over. That 2:50 target of mine isn't set in stone, it really is the limit of what I might be capable of, so one way or another, I'd say there'll be a lot of us finishing in the 2:50 - 3:15 bracket. I know the weather scuppered a lot of people's races in Chicago a couple of years back, and again 6 or 7 years ago, so I think its a sensible enough approach to have a range of targets given that possibility?

What sort of training you doing yourself at the moment?

ThePiedPiper · 20-06-2013 10:46pm

Thursday 20th June: Afternoon 5 miles in 41:20 (8.16 avg pace)
Did this run pushing the young fella in the buggy. Good core workout, especially in the hills.

Evening: 6 miles in 45:30 (7.25 avg pace)
Did this run on the treadmill, starting off at 12.2km/h, increasing gradually up to 13.3. Felt much more comfortable in the hot, humid conditions.

belcarra · 20-06-2013 11:04pm

RunForestRun wrote: »

What sort of training you doing yourself at the moment?

A bit of everything to be honest. :rolleyes:
Next few weeks will be long and slow running for a long race in July and after that I'll be picking up a 12 week plan for Chicago and focusing on that then.
I live here if you are interested in any of the detail.

ThePiedPiper · 21-06-2013 7:08pm

Friday 21st June: 10.5 miles in 1:15:50 (7.13 avg pace)

Tough enough old run this from the bridge over the Boyne in Slane, along the N2, then back up home. First couple of miles were tough, as the hill out of Slane is a toughie, but pace evened out quite well, and then threw in a few fast miles on the tail end of the run.
I'd considered doing an evening run today, but this run was long enough, fast enough, and a bit late in the afternoon to make a second run today a bit pointless.
Going to get out tomorrow for a few slower paced miles with one of the lads, before probably tackling a run of in and around 20 miles on Sunday.

ThePiedPiper · 22-06-2013 12:29pm

Saturday 22nd June: 9 miles in 1:07:30 (7:30 avg pace)

Legs were fairly stiff for the first couple of miles of this, but got into it after a bit. Miles went by nicely, with company from one of the lads for the run. Wind picked up quite a bit, but managed to get in before we got rained on.

Was happy to keep the distance and speed relatively modest for today, with a fairly long one planned for tomorrow. I'll see how I'm feeling before committing to 20+ miles or leaving it at maybe 18. Will be having a few beers tonight, so that may also have an impact. One way or other, I'll definitely do 17 miles at least tomorrow to cap off what's been a very good week, mileage wise.

The Windy Road to Nowhere

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