The Sub 210 London Challenge

Mr Slow · 20-06-2013 08:26AM

pistol_75 wrote: »

with the intention of sneaking in a race at the weekend.

Dunshaughlin?

pistol_75 · 20-06-2013 09:15AM

Mr Slow wrote: »

Dunshaughlin?

No

someone has a night out on Saturday night. Maybe a 5K in Drogheda on Fri night or Parkrun on Sat morning.

Mr Slow · 20-06-2013 09:39AM

pistol_75 wrote: »

No someone has a night out on Saturday night. Maybe a 5K in Drogheda on Fri night or Parkrun on Sat morning.

Kilcock 5k is next friday, are you giving that a crack?

pistol_75 · 21-06-2013 09:08PM

Mr Slow wrote: »

Kilcock 5k is next friday, are you giving that a crack?

The same person that is out tomorrow night is away next Friday night :mad:

pistol_75 · 21-06-2013 09:11PM

Friday 21st June

6.4K

Avg Pace: 5:53
Avg Hr: 133

Wasn't feeling the may west today after a few sneaky Thursday night pints. Just a short recovery run in more ways than one this evening.

pistol_75 · 22-06-2013 07:49PM

Saturday 22nd June - Malahide Parkrun

5K in 21:47

Avg Pace: 4:21
Avg Hr: 145

Decided to do this as I couldn't make Dunshaughlin this evening. Pushed it without killing myself. Got a bit blocked off at the start. Passed people fairly consistently for around 3K just focusing on bridging the gaps. After that there was around 50M to another group so was kinda in no mans land. Got passed by a couple of lads in the last K but put in a burst to get them both on the run in. Happy enough with the time for the effort put in.

8K in total with w/u & w/d. Long run tomorrow.

pistol_75 · 23-06-2013 11:52AM

Sunday 23rd June

24.2K

Avg Pace: 5:40

A run of two halves. Decided to head over to Skerries till I hit 12K and then run back. Was taking it handy and letting body decide how it wanted to run after yesterday. Knew the wind was more or less behind me as well so all was grand. As I got towards the outskirts of Skerries I spotted marshals and it turns out the Skerries Tri was on. This is the sport where you have lots of Lycra and expensive bikes but aren't allowed race the bike part of the race (some Garda dispute apparently).

12K actually took me to the transition area so I stopped for a few minutes to buy a drink and see what was going on. Set out on the road back and it was like running in a wind tunnel. Just kept the effort easy although it felt like I wasn't going anywhere at time. Had to take a small detour after around 20K after the first attack of the year. Nice few hills to finish with the last K switching to downhill/downwind which was nice.

Longest run of the year after a 5K race yesterday. Was expecting worse especially with the conditions but happy how it went. Another week boxed off.

jcsmum · 25-06-2013 10:13AM

Looks like you're all kinds of busy here for Berlin!

pistol_75 · 25-06-2013 10:46AM

jcsmum wrote: »

Looks like you're all kinds of busy here for Berlin!

Hmmm busy alright in lots of ways. How are things with you?

p.s. forgot to mention got completely stonewall blanked by that Nules one on Sunday morning. She must be another training under the radar

pistol_75 · 25-06-2013 10:06PM

Tuesday 25th June

Club session this evening. 5.5K warm up for me followed by some stretching and strides. Session was a 10 min tempo @ 5K pace, 600 @ mile pace & 2x200.

Splits were:

10 min @ 4:15 pace
600M @ 3:33 pace (2:10)
200M @ 3:02 pace (35 secs)
200M @ 2:55 pace (34 secs)

Finished off with cool down to bring it up to 12K for the session. Enjoyed this and legs felt fairly fresh for first time in a while. Also the first time in a good while that I ran completely pain free. Long may it continue.

Time management key now for the rest of the week. Managing a golf team in a comp at the weekend. Could run to 2 days. Practice for that tomorrow evening. Working till 2am probably on Thursday night. Will have to squeeze in runs when I can including 16 with 10 at Marathon pace :eek:

Aimman · 26-06-2013 10:24AM

pistol_75 wrote: »

Time management key now for the rest of the week. Managing a golf team in a comp at the weekend. Could run to 2 days.

Are you playing in the Irish Open at Carton House? :eek::D

belcarra · 26-06-2013 10:27AM

pistol_75 wrote: »

Time management key now for the rest of the week. Managing a golf team in a comp at the weekend. Could run to 2 days.

Aimman wrote: »

Are you playing in the Irish Open at Carton House? :eek::D

He's obviously not that confident about making the cut though!

pistol_75 · 26-06-2013 11:00AM

belcarra wrote: »

He's obviously not that confident about making the cut though!

Not quite that standard anymore (ever actually). In my pre-running days a few people thought I was Shane Lowry when he won it. I had the looks as well as the waistline to match

jcsmum · 26-06-2013 11:03AM

pistol_75 wrote: »

Hmmm busy alright in lots of ways. How are things with you?

p.s. forgot to mention got completely stonewall blanked by that Nules one on Sunday morning. She must be another training under the radar

Are you sure it was her? :eek::D

pistol_75 · 27-06-2013 12:32PM

jcsmum wrote: »

Are you sure it was her? :eek::D

Deffo 100%. In fairness she was wired for sound crossing a T-Junction and I was coming straight on to it

pistol_75 · 27-06-2013 12:35PM

Thursday 27th June

16.1K
Avg Pace: 5:29

Potentially in work till 2am tonight for EOQ so no choice but to get out this morning. Took to the country roads and a nice few hills as well. Got a spasm in my back after around 10K in the middle of nowhere but thankfully after a couple of stretches it went away. Everything grand apart from that and the rain.

pistol_75 · 28-06-2013 09:18PM

Friday 28th June

9.3K

Avg Pace: 5:39
Avg Hr: 129

Recovery run of sorts this evening. Wife away for the night but nabbed my brother for a hour to keep an eye on the young lad. Did a recce on an 8K loop for Marathon pace run at the weekend. Road surface not great in spots but it will do

pistol_75 · 03-07-2013 08:45AM

Tuesday 2nd July

Hadn't run since last Friday night due to Golf on Sat morning & pm and a mate was having drinks on Sat night as he is moving to Dubai this week. Had hoped to get out Sun later on but was just completly wiped out so did nothing. Monday then had another golf match (lost

)

Club session last night. Numbers were down and my enthusiasm was down as well after a few hectic days with no running. Usual warm up and stretches followed by a couple of laps of bends easy, straights hard.

Session then consisted of 2 sets of (800,800,400) w/75 sec recovery between the 800's & 65 sec between the 800 & 400 and 5 min recovery between the sets.

Splits were (3:09, 3:08, 1:24, 3:06, 3:07, 1:25)

These were to be run at 3K pace and despite legs feeling tired before, during and after these I seemed to be able to hold a pretty decent effort for me anyway so was happy with that. Coach told me though that I was dropping a few seconds on the 2nd lap of the 800 and should be trying to run them even paced for both laps so will bear that in mind for the future.

Followed up with a slow cool down to bring it up to 11K in total.

This week was meant to be a recovery week so will do the prescribed runs and then substitute last weeks long run this weekend hopefully.

pistol_75 · 04-07-2013 07:28AM

Wednesday 3rd July

7.45K

Avg Pace: 5:58
Avg HR: 125

Recovery run last night. Didn't realise it could be still so warm at 10:30 at night. Was 20/21C last night. Just kept the heart rate below 130 and plodded along.

pistol_75 · 05-07-2013 08:42PM

Friday 5th July

12K

Avg Pace: 5:15
Avg Hr: 143

Had a bit of time this evening so headed over to Amphibian King in Ashtown to pick up a new pair of runners and then head over to the park for a run. Everything went to plan until Thirstywork said he'd join me. Savage evening out and we did a loop of the park mainly on trails/grass. Most if this was done around 5 min pace which would be sharp enough for me but got through it ok.

Meant to be marathon pace run tomorrow but will see now how the legs are. Might just be a good LSR. :rolleyes:

thirstywork2 · 05-07-2013 10:32PM

Was some evening for the run,enjoyed the bit of company.
Let me know how the Fastwitch and the guide go.

pistol_75 · 08-07-2013 08:40AM

Saturday 6th July

25.32K
Avg Pace: 5:35
Avg HR: 133

Met up with jcsmum on Sat morning in the park. Headed out of the part straight away and through the memorial gardens before looping back to the cars at around 11K for some water. Any thoughts or MP miles were shelved with the heat and legs pretty tired from the night before. Headed off again and out around castleknock before taking in a loop around farmleigh and another drop of water from the tap there. Headed back to the Garda HQ then via the s-bends. Thought I could feel something in my back and stopped a couple of times in the last 3K to stretch it out but it was on both sides. Looking at the HR for the last few K's it increased a good bit and was fairly shagged finishing. Just need to watch out and carry more water when it's warm like that. Lovely morning for running with good company.

Sunday 7th July

6K
Avg Pace: 6:18
Avg HR: 123

Recovery run Sunday evening. The rest of Saturday & Saturday evening were a bit hectic to say the least so was glad this was only a recovery run. Took it as easy as possible and also broke in the new Saucony Guide. Felt fine but look forward to testing them properly when legs don't feel like 2 cement blocks.

jcsmum · 08-07-2013 08:59AM

pistol_75 wrote: »

Saturday 6th July

25.32K
Avg Pace: 5:35
Avg HR: 133

Met up with jcsmum on Sat morning in the park. Headed out of the part straight away and through the memorial gardens before looping back to the cars at around 11K for some water. Any thoughts or MP miles were shelved with the heat and legs pretty tired from the night before. Headed off again and out around castleknock before taking in a loop around farmleigh and another drop of water from the tap there. Headed back to the Garda HQ then via the s-bends. Thought I could feel something in my back and stopped a couple of times in the last 3K to stretch it out but it was on both sides. Looking at the HR for the last few K's it increased a good bit and was fairly shagged finishing. Just need to watch out and carry more water when it's warm like that. Lovely morning for running with good company.

Sunday 7th July

6K
Avg Pace: 6:18
Avg HR: 123

Recovery run Sunday evening. The rest of Saturday & Saturday evening were a bit hectic to say the least so was glad this was only a recovery run. Took it as easy as possible and also broke in the new Saucony Guide. Felt fine but look forward to testing them properly when legs don't feel like 2 cement blocks.

I think on Saturday you were saving all your energies for the golf course! Captain, Winner, Sir! Thanks again for the company

pistol_75 · 09-07-2013 07:34AM

Monday 8th July

19.3K

Avg Pace: 5:33
Avg HR: 130

Have a wedding down the country on Friday and the usual shennanigans associated with that so trying to get as much as possible out of the way before then this week. For some reason thought the medium long run was 19K this week when it was actually 18K but sure when the weather is as nice what harm is a bit extra. Took me a while to get going on this and for the legs to waken up (not sure they ever did fully). Glad to get it out of the way. wore the Saucony Guide again with no issues. I guess they're broken in now.

pistol_75 · 11-07-2013 09:07AM

Tuesday 9th July - Club Session

3.77K w/u including some easy bends/hard straights

20 min tempo run @ 4:54

4x200m w/60 sec rec (43,42,42,42)

Few laps of the track to warm down, 9.42K in total.

Legs just weren't feeling it but no surprise really. Speed for Tempo was was down on normal and felt like I was just plodding around which I really was. Not going to worry too much about it after the weekend and the pretty long run the day before. The 200's were just to be done at a controlled pace and not flat out lucky enough.

Thursday 11th July

28.26K

Avg Pace 5:41

Had a predicament as to when I was going to get my long run done this week. Travelling this evening, Wedding tomorrow, Wedding afters Sat, Concert Sun so there was a good chance it would fall by the wayside somewhere along the line. Set the alarm for 5 this morning and couldn't believe I woke just before it. Quick bit of breakfast and out the door. This wasn't pleasant in the least, more mentally than physically especially around the middle part. Pace actually picked up naturally towards the end without trying which goes to prove something.

Was risky doing this today especially at this hour but so glad to have it out of the way. Just a couple of smaller runs to fit in now for the rest of the week.

pistol_75 · 13-01-2014 04:25PM

Decided to search the archives and see could I find my training log. It's been a while since I posted but I think I'll start posting again.

Quick Update:

Berlin Marathon never happened as everyone else that was going pulled out so I didn't want to go by myself. Did Dublin instead running 3:37:xx for around a 9 minute PB.

Have been training away since then with a bit more emphasis on getting stronger as well before Xmas. I managed to take 41 seconds off my 5K PB at the Jingle Bells 5K race in my first race since Dublin.

Having been lucky enough to get a spot in London through the ballot that is the main early season goal with Raheny & Bohermeen along the way.

Thanks for reading the log and your contributions in advance. More to follow once I can think of a new title.

pistol_75 · 13-01-2014 04:59PM

Monday 6th - Strength & Conditioning

Back into this after Xmas break. Eased back in somewhat with only 4 sets of the main workout instead of 5. bit of a wahe up call for the body.

Tuesday 7th - Session

12 mins @ 10K (7:22), 2 mins recovery, 6x200ish w/45 secs rec (40, 40, 40, 39, 38, 38), 2 mins recovery, 4 mins @5K pace 7:02

Club sessions back after the Xmas. Harder to hit the normal paces with the wind on the night and also after the break.

5.5 miles total

Wednesday 8th - Strength & Conditioning

Another 30 minute session. Gonna keep these going while I can as long as they don't come in the way of other training. Will ease off on them maybe if I have a race to allow the body recover.

Thursday 9th - Easy Run

6.34 miles @ 8:52

Tempo was on the plan for today but had a bit of a mad day/evening so pushed it out a day. Body needed an easyish day anyway I think. This felt a bit laboured at times.

Friday 10th - Tempo

7 miles @ 7:52

The plan called for 7 miles tempo at MP -10 secs. One of the lads from the club contacted me about heading out. This would be an easy enough run for him and with my Garmin acting up I just let him set the pace. Happy enough with this as the pace was pretty spot on and the profile of the course was hilly enough. 8 miles in total with w/u & c/d.

Saturday 11th - Easy Run

6 miles @ 9:32

Had to be out at first light so not much of a recovery from the night before so took it very easy. Even at this pace wilted a bit towards the end as I hadn't really eaten anything since before the run the night before. Lesson learned.

Sunday 12th - Long Run

11 miles @ 8:58 + 3 miles @ 7:47

One of those runs where as the miles are ticking off your starting to dread what is coming at the end of the run. Had company for the run which helped. Conditions were tough with the wind when we picked up the pace with the second mile slower being uphill mainly and int the wind. Pegged a bit back on the last mile though. Glad to get it done and dusted.

40 miles in all for the week with 5 runs and 2 S&C classes. Consistency is the main aim for me during this training cycle.

jcsmum · 15-01-2014 08:40AM

Ah great to see you posting again. Nice to have some of the 'old' gang back!

pistol_75 · 15-01-2014 08:44AM

jcsmum wrote: »

Ah great to see you posting again. Nice to have some of the 'old' gang back!

I'll take the OLD bit in the context I'm sure it was meant. :rolleyes:

pistol_75 · 15-01-2014 08:49AM

Tuesday 14th Jan - Session

Monday evening was a S&C session with a tough finisher which left the glutes a bit sore heading into this session.

Just over 2 mile warm up and some drills, then into the session which this week was 8x2 mins @5K pace w/1 min jog recovery.

Pace for the 2 mins was (7:02, 7:00, 7:01, 6:59, 6:58, 6:55, 6:49, 6:43)

Finished off with a cool down bringing it up to 6 miles in total.

The reps felt controlled and was leading out a group of 5/6 for most of them. Felt strong towards the end and the pace dropped a bit for the last couple.

The Sub 210 London Challenge

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