From Marlboro Lights to Running Tights!

tomred1N · 16-02-2014 11:49PM

Monday Feb 10th

5 miles @ 8:45

Tue Feb 11th

5 miles @9:00

Thursday Feb 13th

6 miles @8:08

Fartlek type run with some 200/400 metre strides thrown in. going to do a 5 miler on sunday so wanted to try a few reps.

Friday Feb 14th

4 miles @ 9:45

Saturday Feb 15th

5 miles @ 9:00

Sunday Feb 16th

AM Eagle AC 5 mile Carrigaline

5:02 Miles @6:41 Garmin time 33:33

1 miles w/u Splits 6:30, 6:34, 7:01, 6:54, 6:30 1 mile c/d

Happy enough with this , was hoping I might get under 33 min but mile 3 was nearly all uphill and mile 4 had another nice climb and I was afraid I might blow up before downhill finish. I really need to start doing some shorter reps intervals to improve form and speed for these as the only things I do are LT runs/tempo runs. That and less burgers would help big time. So from March 1st no more burgers and a 12 week plan to break 90 mins for the half marathon. Have looked at a few plans already so might post elsewhere to get some advice on best one to use.

PM 5 miles @9:45

Total 12 miles for the day.

Tom Joad · 20-02-2014 12:33PM

Tom

After discussions about HM plan on the other thread, read your log from start to finish - I've no idea how I missed your log before but thoroughly enjoyed reading it. You've made some progress since you started and I'll be an avid follower from now on - we are off a similar vintage, both ex-smokers and have a background in the GAA - I have an allergy to Marathons though

.

Based on reading your log, i'd say the runner's world plan with the minor tweaks will get you to sub 1:30 given the base you have and the marathon experience.

Good luck with it anyway

tomred1N · 20-02-2014 10:14PM

Tom Joad wrote: »

Tom

After discussions about HM plan on the other thread, read your log from start to finish - I've no idea how I missed your log before but thoroughly enjoyed reading it. You've made some progress since you started and I'll be an avid follower from now on - we are off a similar vintage, both ex-smokers and have a background in the GAA - I have an allergy to Marathons though .

Based on reading your log, i'd say the runner's world plan with the minor tweaks will get you to sub 1:30 given the base you have and the marathon experience.

Good luck with it anyway

I'll have to have a read through your training from 1:34 to 1:30 , had read some of your log recently and was wondering when you ran a marathon or were you on a long plan for one ultimately. Why the marathon allergy ?? You have the hard part done if you ask me..........few mind numbing long runs and away you go!! My allergy is a 5K ......cant face one yet

Tom Joad · 20-02-2014 10:48PM

tomred1N wrote: »

I'll have to have a read through your training from 1:34 to 1:30 , had read some of your log recently and was wondering when you ran a marathon or were you on a long plan for one ultimately. Why the marathon allergy ?? You have the hard part done if you ask me..........few mind numbing long runs and away you go!! My allergy is a 5K ......cant face one yet

Marathon allergy is down to a couple of things really.

1. Fear of wrecking myself - have a long history of injuries and would be afraid that the body couldn't take that much mileage. I don't have much choice re running surfaces with being in the sticks so most of my runs are on concrete/ tar so think marathon training would cause injuries.

2. Time - pure and simply at the minute, with two young kids and a wife who does triathlons/ enjoys training as much as me, there are not enough hours in the day to fit in any more running - that may change as the kids get older so will never say never

but at present happy maxing out at half marathons.

Still have serious respect and admiration for anyone that does the marathon.

outforarun · 21-02-2014 04:38PM

Hi Tom, for some reason at some point I lost track of your log, just rediscovered it the other day and have got back on track with your progress. Just had to say a very very belated congrats on a very impressive and very ballsy DCM result.

So what are the goals for 2014?

tomred1N · 21-02-2014 10:38PM

outforarun wrote: »

Hi Tom, for some reason at some point I lost track of your log, just rediscovered it the other day and have got back on track with your progress. Just had to say a very very belated congrats on a very impressive and very ballsy DCM result.

So what are the goals for 2014?

Cheers OFAR, looking back now I'm impressed myself ... I don't think I'd manage a similar result at the moment. That meno plan had me running MP miles like a machine at the end!!

2014 I said I 'd give the marathon training a break for a while , those LSR's on my own were wearing me down!! . would have liked to do CCM again but I have decided to do the half marathon there now and try for sub 1:30. After that I want to do some of the summer 10K's , 5 milers etc and then have a crack off a sub 3:20 marathon in the Autumn. Prob look at doing DCM again but might look at one abroad too.

Been following your log there for quite a while. something is not right when I have done 3:30 before you..... I'd say you'll nail that in June and give me a nice new target !!

tomred1N · 21-02-2014 11:00PM

Monday Feb 17

4 miles @ 9:10

Legs quite stiff this evening so shorter recovery run.

Tue Feb 18th

5 miles @ 8:45

Thursday Feb 20th

7 miles @8:15

Decided to do a fartlek type run again this evening instead of a session as I have started to like these

2 miles warmup, 4 miles around 7:30 pace and mile c/d

I did lots of things in this from 1/2 mile intervals down to 100m strides some uphill, some downhill. trying to increase stride length and improve form by running kinda hard but keeping breathing controlled and using arms etc. very enjoyable.

Friday Feb 21st

6 miles @9:00

Easy miles this evening . will try to do 10/12 early in the morning as I'm heading to the Alps for a weeks sking tomorrow evening. So no running for a week but good opportunity to work on core strength..........drinking

DOCO12 · 22-02-2014 03:52PM

Looking forward to following your HM progress Tom, enjoy the slopes!

tomred1N · 05-03-2014 10:24PM

Sat Feb 22nd

10 miles @ 8:30

Sunday March 2nd

11 miles @ 8:36

well after a week in Mayrhofen Austria I said I'd try 5 miles Sunday but ended up doing 11 as my dogs did not want to go home. They had had a step back week too with all recovery walks so they were chomping at the bit and kept running away from home at every cross.

Legs were in strange state during this run and first 5 miles were like I never ran before. Hip and ribs were sore too as I took a fair tumble after getting tangled in a snow boarder at about 40mph. Really enjoy the skiing but this time I was a bit conscious of doing some damage and not being able to run when I got home.( everything else like work etc is an after thought !!) That was all that was going through my mind as I was rolling off the side of a piste after being clattered by that boarder. I never wore a helmet skiing till this year but I would never ski without one again saw some woeful collisions and the Helicopter was landing every couple of hours.

Only put on 2 pounds over the week as well despite 3 enormous meals a day and ze pils every night ... at least I know 7 hours skiing a day burns some calories. Definitely seen the endurance benefits of running as well as I was able to ski all day unlike before where I had to stop at every mountain hut for a fag !!

Monday March 3rd

6 miles @ 8:45

Back into it. legs still feeling weird.

Tuesday March 4th

5 miles @ 8:00

Plan was 1 miles w/u 3 miles @PHMP 6:52 1 miles c/d

actual splits were 7:00, 7:10, 7:08

This was tough and legs were still not cooperating. start of a Half plan that I'm not certain of yet but this was not a great start. after a week off running I thought I might fell a bit fresher.

Wednesday March 5th

5 miles @ 10:03

this is a recovery run for me when I can't run faster than 10 min miles. Only for afore mentioned dogs this was not going to happen but they don't mind wind and pissing rain. The guide dogs should branch into personal trainers as well.......they'd make a fortune.

tomred1N · 09-03-2014 10:19PM

Friday March7th

7 miles @ 8:15

plan was 3 @tempo pace

2 miles w/u 3 miles 6:44, 6:50, 6:43 2 miles c/d

2nd session of the week and feeling it too. While these splits were a lillte faster than tuesday the route was less hilly. I'm finding the pace of these quite tough but i'm hoping as they get a bit longer i might find a rhytem and ease into the miles a bit easier. Checked plan and it should have been 4 @ tempo pace ........thankfully i mist that as i might have skipped it altogeter.

Sat March 8th

5 miles @9:50

again easy to keep pace slow as legs feeling it.

Sunday March 9th

10 miles @ 8:55

left this till 7pm in the moonlight. I,m not loving it at the moment. I defo need new runners as my two pairs of 2160 have well over 1000 miles done between them and the bounce is gone !

tomred1N · 17-03-2014 10:55PM

Monday March 10th

7 miles @ 8:15.

did 3 miles around 7:30 pace in the middle of this. really enjoyed this pace as not too fast and reminded me why i like marathon training and not so much the shorter stuff.

Tuesday March 11th

5 miles @ 9:00

5 miles early in the morning before work. Had to go to Germany till friday and had no chance to run over there this time as things orgnaised in the evenings as well. painful as the waether was beattiful and my hotel was in a fine area for running. had stopped in Kildare Village too on way to airport but they had no 2170's in size 10.

Sat March 15th

8 miles @8:35

I don't like not running for a few days as I feel stiff when starting again. Lovely evening for a run in splendid sunshine.

Sun March 16th

14 miles @ 8:50

did a very hilly route for this one and last 3 miles were meant to be done fast. However was f**ked towards end of this and was glad to just get the 14 finished at any pace.

Mon March 17th

5 miles @9:15

just a gentle recovery run this evening. need to get back on track this week. eat all round while away last week, lunch was what i would have for dinner at home not to mind the actual dinner in the evening. Now need to fix plan and schedule some races for lead up to Cork Half Marathon as only 11 weeks to go.

tomred1N · 19-03-2014 08:54PM

Tuesday March 18th

6.5 miles @ 8:20

2 miles w/u , 8 x400 with 1 min active recovery. 2 miles c/d

Hadn't done anything like these since 10 x 800m reps last July. very accurate too at the time in predicting my marathon time 4 months later.

reps were as follows

Time Pace
1:32 (6:08)
1:24 (5:39)
1:43 (6:54)
1:37 (6:29)
1:35 (6:20)
1:28 (5:53)
1:30 (6:00)
1:42 (6:50)

Paces were up and down due to hills and not being used to doing these. Happy enough but had to walk some recoveries after uphill ones though.

Wednesday March 19th

5 miles @ 9:30

tomred1N · 21-03-2014 11:21PM

Friday March 21st

8 miles @7:40

Plan was a 45 min tempo but decided on 5 @LT

Was meant to do this last night but was in the car all day and felt quite sluggish when I got home.

Been reading back on my training this time last year as I felt I was enjoying it more then. LT pace is a min a mile faster now though so I think since I have started trying to run consecutive sub 7min miles margins are getting tighter. ( sales blabber !!)

Checked what my LT pace should be off most recent race and its 6:55. I would like to have my HMP at 6:52 by June. Therefore I am going to stop trying to go any faster than this until I feel comfortable doing so.

Splits were 6:43, 6:55, 6:58, 6:52, 6:59

Usual first half mile downhill, then uphill for next 2.5 miles. Mile 2 and 3 are killers and after 2nd mile I thought I would have to stop but somehow I found strength somewhere to keep pace on mile 3. reading about tempo runs its says hills add extra intensity instead of pace!! I agree. Mile 4 and 5 were reverse of 2 and 3 so I actually found these not too bad until I got an awful stitch midway thru last mile. thought about stopping but said I'll try the boards stitch solution and dug my fist between my ribs. seemed to work too!!

Anyway even though I' getting through these I feel they are not getting any easier or I'm not improving and 13 of them seems a lot way off. I have missed a 1.5 weeks in the past month with hols and work and my longest run this year is still only 14 miles.

However YTD miles is 396.....This time last year it was 420 so no major difference in milage even though I was 6/7 weeks into an 18 week marathon plan last year. I guess I'll know more in another month when I'm planning a 10 miler in mid April.

tomred1N · 28-03-2014 10:56PM

Saturday March 22nd

3 miles slow. legs in bits

Sunday March 23rd

am 8 miles @8:25

failed to get up again and so only had time to do 8 miles in the morning

pm 6 miles @9:00

finished off my long run sunday evening. not as easy as the morning, was after dinner so a bit sluggish but legs were feeling dead.

Tuesday March 25th

was feeling ****e all day Monday and Tuesday with touch of cold. however felt a bit better towards evening so said I'd go on feel.

6.5 miles including 8 x 160m hill sprints

did 4 miles warm up ..8:41, 8:31, 7:43, 7:15. wanted to get well warmed up as I fear doing some damage doing these.

did 8 of these 160m long around 7 min pace taking between 49 to 55 seconds with walk back recovery. was starting to struggle at the end. not an overly steep hill but one that is secluded enough so that someone didn't call the men in white coats. Had the two labs with me as well so anyone watching a man and two dogs walking down a hill and then turning and running back up it again and again might not understand. The dogs thought it was great crack , giving me a head start every time and then passing me near the top everytime......bitches !!

Wednesday March 26th

5 miles @ 9:09

5 miles easy , still not feeling right but easy pace was fine.

Thursday March 27th

3 miles @ 8:30

Plan was tempo run. did half mile @6:45 pace and headed home. no energy and kinda know I would struggle this evening.

Friday March 28th

8 miles @ 7:55

Tried the tempo run again this evening. Maybe not a great evening to be comparing as I wasn't feeling great again but these runs are beginning to get the better of me

first 3 miles 6:42, 7:02, 7:16 .....2 min break to say fcuk this then 2 to get closer to home asap! 6:48, 7:07

Taking the positives
miles 2 and 3 were into a strong headwind and uphill.
avg pace still around 7 min (without my stoppage !)

negatives
..these are getting harder not easier,
I never stopped and said fcuk this before.

tomred1N · 04-04-2014 09:08PM

Sunday March 30th

12 miles @8:36

Missed run on sat as had to do a conference and was not feeling love for run sunday either.......its funny when you are not doing 18 / 20 mile runs how 12 again becomes a longish run.....I'm glad I'm not having to do 20 anytime soon.

Mon March 31st

2 miles @9:30

in Dublin today so 2 miles when I got home in my new asiscs GT2000 runners.

Around 160 miles for March. I really think if I was training for a marathon I might find it easier to improve my half time while doing so rather than what I'm currently at. Its as much in your head as anything this running crack:)

Wed April 2nd

5 miles @ 8:32

Missed session on Tuesday as was late home again. Didn't mind too much as I want to do 5 mile tempo tomorrow night.

Thursday April 3rd

8 miles @7:25 with 5 @ tempo pace

Got home from work and was feeling totally lethargic again. I tried to convince myself to just do some easy miles but I just couldn't face it. I took a power nap for 20 minutes and then decided I had to take the dogs out anyway

Did 1.5 mile w/u and really wanted to do the 5 mile tempo as planning a 10 mile race in 10 days. somehow I managed to muster the energy and did the 5 on the bounce splits were

6:53, 6:55, 6:55, 6:52, 6:43

Surprisingly this was a bit more controlled than recent weeks and given how energy less I'm feeling I was happy with that. Given previous similar sessions I should be able to hold this pace for 10 miles next weekend.

Used the GT2000 tonight and found them ok for the faster stuff. right sole of my foot got hot but probably just cause there new. More bounce than the older ones anyway even if less cushioning .

Friday April 4th

5 miles @ 9:15

Not feeing too bad after yesterday but got pissed on for 5 miles.

Not sure what my recent lethargy is down to. doing around 40 miles a week but not enjoying much of it.

tomred1N · 08-04-2014 09:17PM

Sat April 5th

13 miles @8:45

Did this on hilly route again. not great for adding in faster miles but hoping it will help with the endurance side of things. really tired towards end of these runs.

Sunday April 6th

3 miles recovery slow

Tuesday April 8th

6 miles @8:30

did 7 x 400 with 90 second running breaks, all reps in an around 92 seconds

tomred1N · 14-04-2014 10:11PM

Wed April 9th

5 miles @9:00

Friday April 11th

5 miles @7:58

Missed tempo run last night so did a shorter one tonight as 10 miler on sunday. 1 mile w/u then 7:30, 6:50 , 7:25 1 miles c/d. fast mile was done uphill to simulate feeling on sunday as route in Cobh is meant to have some fair hills in it.

Sat April 12th

3 miles slow with some 100m strides to loosen the legs.

Sunday April 13th

10 miles @6:55

Great Island 10 mile Cobh

First 10 mile road race and a beauty to start with. Preview said it had two nice hills but said nothing about the other 10!!. Lucky for me I forgot my garmin and there was pacers for breaking 70 mins so decided to follow them.

First mile or so was all downhill and then the fun started. The pacers in fairness took it easy on the long hills and after 4 miles we were at 28:40. They said we would make it up on the downhills on the second half. I was lucky i forgot my watch as I would have prob gone out too fast in first half myself. I was feeling it on hills but was able to recover quickley enough after each one and after a brief flirtation with a sticth on mile 5 I began to find a rhytem that rarely happens but when it does you just wish you could run like this all the time. Still kept with pacers as there was a group and I was getting shelter from the wind. My breathing was now perfect and on last hill at end of mile 9 I cruised up it and left the pacers. Made about 30 seconds on them in last mile to finish in 1:09:07. Given that this was a tough course my aim was to break 70 minutes ( 68 mins was ideal result to simulate PHMP) . I think I would have got to 68 mins if I had my watch for the last mile but not if I had it for the first 5 ! The most pleasing thing was I think I could have done 3 more miles yesterday at that pace so that would have bought me quite close to 1:30 for the half marathon. Good confidence boost too in recent training as I was doubting my endurance with recent redcued milage compared to marathon training. Horses for courses comes to mind and I do find two sessions a week tough going. In fact the half plan i'm following has a pace run at the weekend as well but I don't do these as I feel two sessions is enough for me. Now back to the grind of hilly temp runs again this week but the fact that they work makes it a bit easier to face

Reading marathon reports after the weekend I would love to run London some day. How can one get into these without the GFA times ??

Monday April 14th

4 miles easy recovery

SamforMayo · 15-04-2014 08:20AM

Great result , well done. When is your Hm?

dazza21ie · 15-04-2014 11:37AM

tomred1N wrote: »

Reading marathon reports after the weekend I would love to run London some day. How can one get into these without the GFA times ??

You can enter the lottery and take your chances with that. Other option would be to take up one of the charity places but that would come with a cost/need to fund raise.

tomred1N · 15-04-2014 09:11PM

SamforMayo wrote: »

Great result , well done. When is your Hm?

Thanks Sam.
Cork city HM in june is the the one. Did the full last year and really enjoyed it but I was passed by the 1:30 hm pace group when I was around mile 16 and I remember thinking what a bunch of woosies!! However their pace was impressive and I thought it might be possible someday if I joined a club or became a hermit!! Certainly didnt think I'd be attempting it within 12 months. The benefits of boards, meno and two labrador personal trainers!

tomred1N · 21-04-2014 08:30PM

Tues April 15th

5 miles @8:45

Legs still very stiff from Sunday's race

Wed April 16th

5 miles @ 8:55

thought about session tonight but legs not up to it.

Thur April 17th

3 miles @8:45 .

Friday April 18th

8 miles @8:05

decided to do tempo run as was off on Friday. decided I would do it at effort rather then looking at watch as I knew sub 7 min pace was not on this morning. slits were 7:07, 7:25, 7:29, 7:25, 7:10.

Sat April 19th

5 miles @9:00

Sunday April 20th

10 miles @9:00

Did this early sunday morning and it was very warm. felt ok during the run but was sweating an awful lot. Just thought it was the heat. surprised to see overall pace was at 9:00 min miles as I thought effort was greater. I was thinking how the f**k did I run 10 miles the previous sunday at over 2 min/miles faster. I really do seem to get better times in races than my training paces suggest. Anyway I think I got dehydrated as had to go to bed at 5pm with muscle ache, headache and dizziness. Still not feeling right today. Need to start dropping the water bottles again and drinking more of it on a daily basis as I have not been doing so.

tomred1N · 28-04-2014 08:41PM

Wednesday April 23rd

6 miles @ 8:10 with 4 x 800m

Wasn't right for a couple of days after Sunday's run. however tried the session of 4 x 800m 3:10, 3:18, 3:18, 3:10. up and down as usual with hills.

Thursday April 24th

3 miles easy.

Saturday April 26th

6 miles @8:00

tempo run with 3 miles around 7:00. Didn't have the energy for this really and hadn't done it Friday evening either as was too wet. my willingness to feel the pain is waning.

Sunday 15 miles @9:30

Made a deal that as not feeling the best this week that I would do a very easy long run. the mind was more willing as a result and a nice warm morning for a run. sweated buckets but felt better after it. then 5 hours roller painting ceilings for the afternoon. worse than any long run, thought my arms would come off.

Overall poor week milage wise and this week could be interrupted as well. need to put the foot down a bit for 4 weeks then before Cork City HM.

Monday April 29th

5 miles @ 8:35

easy 5 miles in balmy conditions again. It makes some difference to the enjoyment of running.

tomred1N · 01-05-2014 09:58PM

Wednesday April 30th

3 miles @ 8:30

Not much time as long day in work again but felt very fresh doing this unlike the recent few weeks.

141 miles for April. Overall not a great month in terms of miles but 69 min for a tough 10 mile course has given me the confidence to just keep tipping away in my attempt for a sub 90 HM.

Thurs May 1st

7 miles @7:50 with 3 x 1 mile @ HMP

Was thinking this might not be too bad this evening as its the 5 on the bounce that fills me with dread and having done the 400's at 5k pace and 800's at 10k pace recently makes this feel more comfortable.
Splits were 6:48, 6:45, 6:45 with 2 min running recoveries in between . Must say I found this relatively ok which indicates that progress is continuing. Thinking of doing a 10K Saturday but might hold out for a 10 miler the following weekend. I like the 10 mile distance but the race is in Kerry over an hour away.

YTD miles 603

tomred1N · 11-05-2014 10:23PM

Friday May 2nd

5 miles @8:45

Sat 3rd may

6 miles @8:12 threw in a couple @HMP

Sunday 4th May

13 miles @8:38

enjoyed this run and found it much easier than recent longer efforts.

Tuesday May 6th

7 miles @ 8:45 with 5 x 800M

800m splits were 3:09, 3:27, 3:24, 3:26, 3:15 all with 90 second running recoveries.

Wednesday May 7th

5 miles @9:00

Thursday May 8th

5 miles with 3 @tempo pace

watch was not charged so decided to do 3 miles temp at effort. sweated buckets anyway if that was sign of anything but I think the pace was probably short of 7min miles as I didn't feel I was running very well.

Friday May 9th

3 miles slow recovery

Saturday May 10th

3 miles @8:40 with few strides to loosen legs for tomorrow.

Sunday May 11th

Riocht AC 10 mile Castleisland

10.02 miles @6:59

Left my final decision as whether I would do this till I woke up. The weather forecast was for awful wind and rain but when I got up the sun was shining so I said I would drive down. Main reason for doing this was that half plan I was following had a 15k race this weekend. Given I had done the Cobh 10 mile 4 weeks ago in 69:07 I was hoping to do 68:xx on this course as it suggested on munster running routes that it was a good PB course.

Roads were quiet so got down in plenty time, registered and did a 1:5 mile warm up on final mile of race route. Knew then with the hill and the wind this would be a tough closing mile. then I was talking to another guy who said that the wind on the bypass would be worse as its wide open. I had forgotten that its not rain I hate , its wind . Anyway there was a guy with a balloon hanging off him with 7 min written on it and when I enquired he said yes he was the 70 min pacer. I was happy now as I could forget about the watch and follow this guy to make sure I didn't head out too fast as I knew the road out of castleisland towards limerick had a nice hill.

Off bang on time at 11am , little congested as 5 k race had same start but found the pacer easy enough. Noticed the wind straight away on the main street but thought it wasn't too bad, around corner and then 10 mile route veered off. Then the wind hit me full on so I slowed and waited for a group to pass and fell in behind them. Pace felt ok but I didn't look at the watch. Just out the town we stated to climb and there was a group of about 7 or 8 with the pacer. wind was from the side and annoying but the drag was turning into a hill now and going on for what seemed no end when you looked ahead. Pacer was taking no notice only looking at his watch .......within a mile he had disintegrated the group and I was hanging on with another guy, looked at the watch saw pace around 7 min mile and thought if I don't slow on this hill I wont make the top of it. Was really feeling it here and when eventually got to the top, took a drink of water and went around the corner to where the nice downhill started.........only to be hit with a gale of wind straight on. Saw pacer about 400 yards on ahead completely on his own. I asked myself who was he pacing ???:rolleyes: He had made mush of the group and was now looking around him. Even though the wind was tough it was at least downhill so I made an effort to catch pacer again. got up to him at 5 mile marker with one other guy, I checked my watch for elapsed time and it was 34:08. Surprisingly I was on target after the hard half of the race ....then I heard the beep on my watch about a minute later for 5 mile mark. confused I just thought the wind had blown away a satellite !! Anyway Pacer was all over the place, telling me he never know the hill was so severe and as long.....no sh!t man!! I thought I would be better making most of the rest of the downhill so moved ahead of pacing machine. Only thing was I was to run the rest of the race on my own passing 2 runners and not being passed by anyone. The wind whenever it was in my face was killing my pace and my watch was not beeping at the mile markers like at mile 8 my watch said 7:75 mile. confused I just motored on but felt more like a long tempo run on my own rather than a race. Anyway got some water at before mile 9 as it was now after getting very warm all of a sudden as well and I was struggling a bit. However looked behind me and saw no sign of pacer or anyone so I got ready for tough hill into the wind on mile 9. This was just too much today with the wind and pace was around 7:30 for mile 9 when I got to top of it. Downhill then I was thinking I could still get 68:xx as no sign of pacer behind me and nice finish onto running track. coming to the club house though I saw the clock on the car saying 1:09:22. took a few seconds to figure and then onto the running track I could see 1:09:43 on the clock......f**k I really wanted to at least break the 70 so aided by the lovely running surface I went as quick as I could .....gun time 1:09:59 !!

Stopped garmin at 1:09:58 and 10:02 miles. only mile marker that seemed correct :rolleyes: Trying to figure out what was going on I saw the balloon coming ........1:10:44 .....Yep in my desire to not be a slave to the watch my brain had zoned in on the pacer and tracked him....as long as we were a minute ahead of him 68:xx was in the bag:)

Anyway I'm not blaming the pacer or the wind. I never felt in control today like I did in the Cobh 10 mile last month and I never hit a rhytem like I did that day. 4 weeks ago I was certain I could have run a 1:30 half if that 10 miler had gone 3.1 extra miles. Today nope. June 2nd :eek:????

Being a novice at this stuff I only appreciate now how good the pacers were in Cobh. They took the hills very easy and made road on the downhill. I was also part of a group till well into mile 9. Today I was on my own for last 5 miles which even takes the enjoyment aspect out of a race.

However I trained harder in weeks leading up to Cobh as well. did my usual half distance @pace 10 days out. ballbuster but works. didn't do it this time. no pain no gain they say.

Nice to meet Mr Wiggle at the end today. recognised him from a photo on here somewhere. Nice 67 min time too!!

tomred1N · 19-05-2014 08:57PM

Monday 12th May

3 miles recovery. Legs in bits, felt worse than I did after a marathon. On reflection on 10 miles race yesterday I probably got a bit dehydrated towards the end of this race. I was looking for water after a mile and didn't take much at mile 3 as cup spilt. had nothing till mile 8/9 and damage was done by then with the heat. I must remember to bring a small bottle next time so I can sip for a while.

Tuesday May 13th

5 miles @8:45

meant to be session with 4 x 1m @hmp. not tonight legs still not working/

Wed May 14th

5 miles @8:45 ditto see above.

Friday May 16th

9 miles @ 7:45 with 5 @hmp

took 4 days to feel like I could mange this after sunday. Usual route only this time my usual easier miles of 4 and 5 were into a strong headwind. Splits were 6:43, 6:52, 6:55, 6:59: 6:49. considered doing 2 more @pace but wind made my mind up. My favourite session of 11 with 7 @ HMP rolls around next week. If its fcuking windy I,m going to do it on a threadmill !

Sat May 17th

5 miles @9:30

another struggle , my legs feel like concrete planks.

Sunday May 18th

15 miles @8:55

first 10 were fine, last 5 were a bit of a struggle. My plan has no taper for half marathon but I think I might make one !

Monday May 19th

3 miles recovery easy. legs not too bad.

tomred1N · 25-05-2014 08:49PM

Tue May 20th

5 miles @8:45

Wed May 21st

6 miles @8:30 with 4 x 800m

splits were 3:10, 3:18, 3:19: 3:11 with 90 second running recoveries.

Thu May 22nd

3 miles recovery

Friday May 23rd

10 miles @7:45

had planned to do 7 @hmp as my usual routine of doing half @pace 10 days before a goal race. I was hoping the wind would die down during the day but in the evening it had got worse so I knew this was going to be tough. anyway decided to use effort as more of a gauge than watch as I knew first 3 miles were into a gale.
Splits were 6:55, 7:05, 7:15, 6:52, 6:52, 7:00. This was the hardest session I have ever done, every way I turned the wind was against me, coming over some hills it would nearly stop me. I was f**ked after 6th mile as was uphill into a gale. decided there was not much point in doing another in case I took a week to recover! anyway not the usual confidence boost I take from one of these sessions but if its like this Monday week then I might stay in bed!

Sat May 23rd

5 miles @9:15

wind made this tough for a recovery run again. I hate wind more than any other thing when running

Sunday May 24th

10 miles @9:15
yep wind again, decided to take this easy but even at this pace some of the miles into the wind were pissing me off. did I ever say I hate wind

42 miles for this week. didn't realise I ran every day but some short recovery runs so rest not an issue.

so 8 days to Cork Half. I think I will do some short intervals on Tuesday and a short tempo on Thursday/friday with some easy recoveries other days.

tomred1N · 03-06-2014 10:35PM

Monday May 26th

3 miles easy recovery

Wednesday May28th

6 miles @ 8:20

6 miles with 5 x 400m all around 90 seconds with 1 min recoveries

Thursday May 29th

3 miles recovery

Friday May 30th

6 miles @8:10 with 2 @hmp

2 miles w/u 2 miles @hmp 6:43, 6:52 2 miles c/d. I wish these felt easier . the demons are circling

159 Miles for the month

762 YTD

Sunday June 1st

3 miles easy with some strides

Monday June 2nd

Cork City Half Marathon

13.17 miles @7:02

Got to cork around 10 parked up and went down to start area. did a half mile warm up and then stretched my back which was in bits after two days bent over shovelling earth and sh!te. While doing this over the weekend I was also thinking how I would approach this race. Goal was sub 90 but I wasn't sure it was on given last session and previous 10 miles race on May. 10 mile race from April I was more confident from though. McMillan calc said 1:32. So choice was go fast straight off with pacers or go handy and try to pick up from 5 miles on. Decided to go with pacers and forget about the watch like I had done in 10 mile race in April.

So lined up bout 10 deep behind pacers and off we went. Took me half a mile to catch them and the crowded area and twisting made it hard to keep footing and nearly collided with a parked car. Heard the beeps after mile 1, guy along side me said 6:24 .....bit fast I was thinking and I was feeling it too. Takes me a while to get in a rhytem so not too worried. So still no looking at watch I start to settle in and by mile 4 on the hill up the south link I start to feel more comfortable. Pass Alex the fireman here and tell him I'm on fire......he didn't see the humour as I looked him in the eye. I actually got a fright....he looked like a man lost on Everest such was the look of torture in his eyes.
On to mile 6 and the hill into the wind puts a stop to my gallop. I decide to slow, leave pacers off as a few club runners I recognise around me with far faster times than me do likewise. I take first look at watch at mile 6....40:45....woops this is going to be a new 10K pb but there is another one to do now:eek:
So unlike the afore mentioned runners who eased off on the hill they actually speed up again at mile 7 but I don't have it in the legs to respond. so the torture begins, running on my own I pop the one gel I have and hope I can keep it going. See pacers approx. 30 seconds ahead on mile 8 try to run within myself until I reach top of last hill on model farm road but I have lost more time here. still decide not to look at watch until mile 10 on straight road. 69:41. Knew I would have to find something I knew wasn't there over last 3 miles and much as I tried I lost more time over final 3 miles. Finished in a garmin time of 1:32:36 ( my chip time says 1:31:28 but this cant be right as I was not a minute crossing the start line )

In hindsight splits were

6:25 :rolleyes:, 6;58, 6:40, 6:50, 7:06, 6:54, 7:09, 7:12, 7:18. 7:10,7:19, 7:22, 7:15 (6:50)

Happy enough as I dug in when the demons were saying otherwise. nearly a 3 min PB and room to have another crack at it later in the summer.
Unofficial 10K pb of 42:11

With more hindsight if I ran these splits backwards I might have had more in the tank at the end. Mr McMillan seems to have me sussed though!

tomred1N · 26-08-2014 10:17PM

Been a while since I have logged here so time for a bit of catch up.
Took it easy in June after Cork half. Did 3/4 days a week all easy running

In total 120 miles for June

Started back into sesions long runs etc in July.

July 1
5 miles @8:45

July 3
9 miles @7:55
did 10 x 800m with 1 min jog recoveries average rep times were around 3:15.
Found this tough especially last rep.

July 4
3 miles recovery easy

Sat July 5th
5 miles @8:40

Sunday July 6th
13 miles @ 8:55

Mon July 7th
5 miles easy

Tue July 8th
6 miles easy

Thu July 10th
5 miles easy

Sat July 12th
5 miles easy

Sunday July 13th
6.23 Miles @ 6:43
Got free entry for the FIT 10k race in Cork so decided to do it.
Was late getting there so had no warm up. Also was not feeling too well as had stomach cramps. Started down the field and after only half a mile was close to pulling up as I did not feel well. However decided to try to run it off and by mile 2 I was surprised to see average pace @ 6:37. Started to feel a bit better so kept it going till mile 4 when complete lack of water didn't help even though signs and stewards said it was up ahead.
Anyway finished it out in a time of 41:55 which was was over a 1 min PB
Hadn't run a 10K in a year and would hopefully go sub 41 with a bit better preperation.

Mon July 14th
6 miles recovery

Tue July 15th
5 miles easy

Wed July 16th
10 miles @8:30 with 6 @MP
2 w/u 6 miles @7:30 ,2 mile c/d

Thu July 17th
3 miles recovery

Sat July 19th
5 miles :8:45

Sunday July 20th
15 miles @ 8:45

Monday July 21
5 miles recovery

Sat July 26th
18 miles @ 8:45 . Having had no running since Monday felt fresh enough for this. However as it was extremely warm I lost 8lbs during the run and was dehydrated that evening with severe headache and stiffness.

Sunday July 27th
8 miles easy

Mon July 28th
8 miles @8:35

Wed July 30th
12 miles @ 7:55 with 2 x 4 miles @MP
MP miles were all around 7:25 excpet last one which was uphill into wind 7:40. very warm and had no water

Overall July 158 miles, couple of missed runs including a midweek session.

Fri Aug 1st
5 miles @9:08 recovery

Sat Aug 2nd
5 miles @9:00

Sun Aug 3rd
18 miles @ 8:55 found harder than previous week as felt the midweek session in the legs

Mon Aug 4th
5 miles @9:00 recovery

Tues Aug 5th
8 miles @8:23

Sat August 9th
19 miles @8:45

Sunday Aug 10th
5 miles recovery
Missed midweek session and another run this week. just didn't have time.

Monday Aug 11th
6 miles @8:15

Tuesday Aug 12th
5 miles @9:00

Wed Aug 13th
8.5 miles @ 7:55with 4 @HMP
2 miles w/u
4 miles @hmp 6:43, 6:55, 7:04, 6:55
2.5 miles c/d
well first half marathon pace session since May. found this very tough, not looking forward to longer ones to come.

Thu Aug 14th
3 miles recovery slow

Friday August 15th
5 miles @ 8:15

Sunday August 17th
12 miles @ 7:50
Decided to do one of the sessions I missed last week instead of 14 miles easy.
session was 2 miles w/u and 8 miles alternating MP +/- 30 seconds , 2 miles c/d
splits were 6:55, 7:50, 6:55, 7:55, 6:48, 7:50, 6:54, 7:58.
Overall found session and first 10 miles were at avg 7:30 pace. when I slowed to cool down pace I found myself stiffen up quite quickly

Monday Aug 18th
5 miles recovery a 9:40

Tuesday Aug 19th
3 miles slow

Wed Aug 20th
7 miles including 5 mile race
Decided to do a 5 mile race in lieu of a session. Plan was to do 5 x 6:30 min miles
Ran first mile too fast in 6:15 as easy enough but second mile evened out at 6:45 as tough enough hill. Third mile 6:30 and was starting to feel good
and nice rhytem....thought I would break 32 mins. second half of 4th mile pace started to slip into long drag..6:40 mile 4. drag continued into mile 5 and at 4.5 miles pace was around 7 min mile. pushed as hard as I could to do last mile in 6:28. Overall chip time 32:47 so bit outside my target but not unhappy as I feel my endurance improving again....if not my speed !!. PB of 50 seconds since last 5 mile in Feb. If I could do some specific 10K sessions I think I could break the 40 mins but I never manage to do more than 2 weeks of one of these programs as I can't face the 1 mile reps.

Thursday Aug 21
5 miles recovery

Friday Aug 22
9 miles @ 8:45 did this on grass on beautiful sunny evening.

Sat Aug 23
5 miles @8:45

Sunday Aug 24
5 miles @9:00 did this sunday evening as didn't feel well enough Sunday morning for planned 20 miler.
Thought no point in slogging it out

Monday Aug 25th
15 miles @ 8:45 did this in lieu of missed long run on Sunday

rest this evening as nice 4,3,2,1 session @mp 2moro night.

tomred1N · 27-08-2014 11:17PM

Wed Aug 27th

13.5 miles @ 7:40

Tonights session was 4, 3, 2, 1 miles at mp with 3 min slow recovery between sets. 2 mile w/u...only 1 mile c/d as had got late and dark.

Splits for mp miles were
7:16, 7:23, 7:16, 7:23
7:12, 7:23, 7:23
7:20, 7:26
7:23

Did this on grass on level ground so effort was even as no hills. Bit more give on the ground after the rain and after running a bit on road back to the car I found the road easier. Tough session but found pace ok, breathing ok but legs feeling it at the end. Lots more of these long MP sessions to come but seeing a bit of progress already keeps the demons at bay.

tomred1N · 01-09-2014 09:51PM

Thu Aug 28th

3 miles slow recovery. legs were in bits. could hardly run at all. I think it must be the running on grass

Fri Aug 29th

5 miles @8:45

Legs eased out. considered doing few more miles but decided to do run on sat instead.

Sat Aug 30th

5 miles @8:40

another easy run. legs feel good.

Sunday Aug 31st

20 miles @8:47

Well wheels came off here. Banana for breakfast and just water on the run.
Knew after 2 miles this was going to be torture. legs were tired , breathing heavy and felt lethargic. Battled to finish this out pretending it was the last 5 miles of a marathon for about 15 miles. I have had these exact type runs before especially on this route which is very hilly. only problem is they take the enjoyment out of running. I wish I could inject a bit of pace into long morning runs but its something I just can't seem to do.

So 205 miles for August.

YTD miles 1245

From Marlboro Lights to Running Tights!

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