Run run run run run run run....

viperlogic wrote: »

An interesting point is what is your FR620 saying your VO2max is? How close is their algorithm to the real thing

It was one of the first thing I checked afterwards FR620 gives me a reading of 67 which is on the generous side of things but not a million miles off my actual recorded value. The FR620 I assume bases that estimate on a combined value of pace and HR so it will never be accurate when you factor in temperature, terrain etc.

viperlogic wrote: »

Good to see its very close. Was your max HR set on the watch same as got from Trevor's test?

I think their race predictions are off also. For example with a VO2max of 67, they predict a sub 2:30 marathon!

https://forums.garmin.com/showthread.php?91743-What-are-your-FR620-VO2-max-estimates-race-prediction-times

Yep way off and a little dangerous giving people such lofty predictions but that's why I have never given that reading much credence. My max HR hit with Trevor was 178 though I have hit 183 in a 5k race but I have the watch max HR on "auto" which has set a reading of 190. I think I'll manually input it as 183 and see how it looks.

Saturday 13/09 - 10 mins hills + 9/8/7/6 mins

13.1 miles in 1:29:49 @ 6:51 min/mile

Out early to the farm as usual, a lot less concerned about this one what with the lack of heat and knowing I didn't have to run it alone. Instead of a 10/9/8/7/6 min session, we'd do the first 10 minutes of hills and then continue the rest of the session on grass. The hills were a good workout and knocked any lingering sleepiness out of me for sure. It was roughly a 200m stretch so I got 6 reps in with a 200m jog back, working hard and the legs had already received quite a hammering by the time we got back to the pitches. I then jumped in with 2 club-mates for the 9/8/7/6 session with a 2 minute recovery. It went really well, felt strong and in control the whole time, much better this week doing it in a group. The pace was decent around the 5:40's but more important was the effort and we got it spot on I think keeping all the reps pretty consistent as planned and finishing as strong as we started (except maybe the 7 min rep where we got a little complacent at the beginning).

9 mins @ 5:41 min/mile (1.6 miles)
8 mins @ 5:39 min/mile (1.4 miles)
7 mins @ 5:44 min/mile (1.15 miles)
6 mins @ 5:42 min/mile (1.04 miles)

Sunday 14/09 - 15m Long

15 miles in 1:46:43 @ 7:06 min/mile

The coach told us to run just the 15 miles today with the Charleville half marathon coming up next week, fair enough I guess as I want to be as fresh as I can heading into that. I headed down to the marina at 8am for this one (why do we do it!) and met up with a club-mate as there was a 10 mile race schedules to start at 10am. This was the same club-mate I had ran the hard session with yesterday and though we didn't say it at the time, we both felt those first 2 miles were absolutely horrible, only afterwards did we laugh about it. The legs felt like jelly, completely drained and I really wondered how I'd get through 15 miles. Things got easier and by 5 or 6 miles we had settled into a decent 7 min/mile clip and the miles just flew by. I see the Sat/Sun combination as almost a single session now, the conniving coach specifically designs the Saturday session to exhaust you and then has you run long on tired legs on the Sunday. It's simple really but seems to result in a lot of success for people in the club, particularly marathon runners and I just hope it pays off for me too.

Weekly milage: 80.1 - that'll do pig!

Sunday 22/09 - Charleville Half Marathon

13.1 miles in 1:15:40 @ 5:46 min/mile

So up early and on the road to Charleville by 8:15am on a foggy Sunday morning. It was cold, so very cold but it was clear, not a breeze and perfect conditions for the race. I had a dioralye and the obligatory coffee before setting off and threw a banana into me about 30 mins before the race. I had a couple of friends staying down with me who were also doing the race so after registration we said our good lucks and off I set on a 2 mile warmup. I prefer to do my warmup alone giving me some headspace and time to focus, the quiet before the storm if you will. Target today was to finish in the 75's, the pace for the recent 10 miler was 5:40 so I reckoned I could shoot for a 5:45 pace and if feeling good I'd push on in the latter stages. PB of 1:16:17 was set 2 months ago in Killarney so I expected at the least today to be setting a new PB.

Got back to the line with minutes to spare, met up with a flew clubmates and hopped in a couple of rows back. Seriously stacked race with some of Irelands finest standing right in front of me, it's what makes this such a great race and almost spurs you to just knuckle down and get it done when you consider the blistering pace these guys will be going at.

Mile 1 -3
Bang went the hooter, I mean honnnnnk went the gun, well whatever it was we all started running. I quickly moved into step with clubmate DC, we've been doing a lot of sessions for DCM together so we're in similar shape and it was almost assumed we'd work together for this one. We talked beforehand knowing the pace would be quick for the first downhill mile and to not get sucked into it, that plan suited me just fine. It did feel extremely easy for the first half mile and I was surprised to see a 5:30 pace. We naturally eased off as the route levelled out and hit a 5:40 for the first one feeling very comfortable. We gradually started catching a few quick starters but the field was pretty much settled by the 2nd mile, a group of 5-6 were just ahead of us including the 2nd and 3rd females. We clocked off pretty steady splits in the first 3 miles though by mile 3 I was working hard and I expected to be, it's a half marathon after all.

Splits: 5:40, 5:46: 5:45

Mile 4 -6

The course is advertised as being flat and to be fair it's flatter than most but not without its drags. I started feeling them in this section, the long stretches seemed never-ending and effort really started feeling hard though we were bang on target. Around the 5th mile we passed the group ahead of us who were all working very well together. I was pretty glad to have DC there, he was most definitely dictating the pace but I made a point of not sticking on his shoulder and letting him do the work, I made sure to run alongside him but by mile 6 I starting tiring and getting seriously concerned as I started falling back. I didn't expect to be feeling tired and I wasn't even half way. DC was starting to pull away, and I responded a few times getting myself back up to him. He asked me was I ok and I told him to go ahead, I didn't see any point in chasing a pace I wasn't capable of at this early stage. Mile 6 was a 5:53 but I knew not to panic though I actually felt like pulling in and stopping. I had to trust my training and get through this patch.

Splits: 5:42, 5:45, 5:53

Mile 7 - 9

I arrived into the village of Kilmallock and I don't know if it was the change of scenery, the better road surface or the friendly faces on the side of the road but suddenly things felt ok again, not comfortable but manageable. DC was only about 10 meters ahead but he wasn't pulling away any more so I just focussed on keeping effort steady. I didn't watch my pace here and ended up clocking good splits for 7 and 8 as we headed out into the countryside, the loneliest patch of the course. I turned off my pace somewhere around here as I just focussed on the runners ahead, there was DC and 3 other guys on my radar, pretty spread out. Having felt good for a while, I must have started tiring on mile 9 though I didn't realise it until I saw a 5:53 pop up. Sometimes turning the pace off works, sometimes it doesn't. This time it didn't seem to help and I ended up relaxing so I made the decision to turn it back on to keep me focussed over the last 4 miles. DC was pulling away now but I was happy with where I was at having responded well to the earlier hiccup. I just needed to focus for 4 more miles.

Splits: 5:43, 5:44, 5:53

Mile 10-13.1

Mile 10 was a key mile for me. I knew I had slowed on the 9th mile and had to respond and I did with a 5:46, back on track and the watch actually really helped me maintain effort here. The undulating country road surface was draining a lot of my energy but I knew once I was back on the main road and feeling ok I'd persevere the last 3. I quickly caught and overtook a fading runner on mile 11 though again I lost concentration and another 5:53 (whats with all the 5:53's!!). Maybe it was the thought of almost being home but for the next 2 miles I dug deep and pulled out two 5:47 miles, really big miles when I look back and at a time where I was almost throwing in the towel having had so many ups and downs. I was really tiring coming into the last stretch, mile 13 itself is all uphill back to the start line and at one stage I started thinking I've done enough I'll just ease it back home now, almost one eye on the marathon. That all changed when the runner in front of me was drastically slowing, I felt a surge and gave it everything over the last half a mile. I overtook him and I'm not sure where that burst came from, I thought I was wiped. There was a great crowd cheering at the finish including my coach and it was great to get a few cheers from him. I kept it going all the way to the finish crossing 25th in 1:15:40, the last 2 miles key to me getting in under 76 mins. DC was one place ahead of me and about 30 seconds ahead, he was a bit surprised as he thought I was almost done at 6 miles.

Splits: 5:46, 5:53, 5:47, 5:47

I had mixed feelings after the race, apart from extreme thirst and exhaustion. Half of me expected a slightly quicker time closer to 75 but the other half was delighted with the fightback and the fact I hit my target. I was a little disappointed with those three 5:53 miles sporadically thrown into the mix, that's almost 30 seconds lost due to lack of concentration but on the flip side I responded to each of them and they focussed me to get back on track. Maybe because of the good summer I had I'm expecting huge chunks off my PB every time I race but it doesn't work like that. It seems the more you improve, the less you shave off your PB each time, principle of diminishing returns I salute you.

Overall looking back now I'm very happy with the race, this bodes well for DCM and the training is obviously going well. 3 more hard weeks ahead of me and it's a case of putting in the miles, staying healthy, avoiding injury and continuing to eat around me.

What an extremely well run race (and what a spread). I know the organiser and I know how passionate he is about athletics and raising funds for North Cork AC and it really showed in the event. At €35 (early bird) this was a real bargain and I can't comprehend some of the complains on the other thread, can't recommend it enough and I'll be back for sure.

Looking at my half marathon progression this year, I can't but be pleased. Back in Bohermeen in March of this year I remember looking at the 75 min guys thinking they were absolute machines and wondering what it takes to get to that level. Little did I know I'd be there myself 6 months later and here I am still complaining :pac:

March - 1:21:50
June - 1:18:40
July - 1:16:17
September - 1:15:40

Cheers man, I should get you to predict more of my races!

Yeah pretty much on empty, had a coffee when I woke up and a banana about 30 mins before the race. I don't always have a banana and I don't know if it makes a difference, just something I started doing recently.

The feed I had in Luigi Malones the evening beforehand meant I was sufficiently fuelled (on toblerone cheesecake)

yaboya1 wrote: »

There was me keeping my diet clean this week, hoping it helped me towards a good run :pac:

Ah here how long have you been running, everyone knows toblerone cheesecake makes you faster!

(actually no I don't want to be responsible for sabotaging your race, DO NOT eat cheesecake all week, it was a rare treat I swear)

Monday 22/09 - AM + PM Recovery (10m)

AM: 5.2 miles in 40:55 @ 7:56 min/mile

Expected concrete legs for this one after the Charleville half but they were feeling surprisingly good.

PM: 5.1 miles in 39:22 @ 7:45 min/mile

This one felt harder that the morning, probably because it was hillier

Tuesday 23/09 - 15m Long

15.1 miles in 1:56:45 @ 7:43 min/mile

As usual, 3 mile jog down to the track to meet up with the club. After about 2 miles in I was faced with a life changing decision, to head for the hills or not. I probably shouldn't have with the race still in my legs but I went for the hills. I compromised though and told myself I'd take it very easy and not chase the group. I had a clubmate with my going a similar pace so the run just flew by as we chatted (when not climbing). We got back down to the track and I had one more climb to take care of and that was job nicely done. Legs felt good today and though pace was leisurely it was still a good workout with 1000+ ft climbed.

Wednesday 24/09 - AM + PM Recovery (10m)

AM: 5.3 miles in 41:20 @ 7:42 min/mile

Light jog around the neighbourhood and a few laps around the football pitches, very tired.

PM: 5.0 miles in 36:47 @ 7:20 min/mile

Felt a little more alive in the evening so headed down the hill into town for a loop and back up the hill, pace was quicker than this morning even with the hills but felt quite good overall.

Thursday 25/09 - 6m track @ MP (10m)

10.1 miles in 1:09:05 @ 6:52 min/mile

Session: 6 miles in 35:43 @ 5:57 min/mile

Usual Thursday track session. This feels more and more comfortable each week though it's probably not accurate to call it MP, it's about 10-15 seconds quicker and probably no harm either. This session has been good mental training for me, I used to find the 35+ minutes on the track very difficult at the start but now I find it quite manageable as I try focus on form and breathing and just getting comfortable at that pace.

Splits: 5:56, 6:07, 5:58, 5:57, 5:56, 5:45

Friday 26/09 - 5m Recovery

5m in 39:08 @ 7:49 min/mile

Felt like a rest day only running the 5 miles today. Got it done at lunch time as I slept in this morning. This for some reason felt really hard but it was quite warm out so maybe I can blame that. Gym for core + weights after work.

Saturday 27/09 - 10 mins hills & 6/6/6/5 min on grass (13m)

13.2 miles in 1:32:48 @ 7:03 min/mile

Part 1 of the weekend of death. Down to the farm where we set off for 10 mins of hills, got just under 7 reps of 200 meters done with 200m recovery. Finished that pretty wrecked and couldn't wait to get stuck into more...no wait the opposite, I felt like running away.

We trudged back to the pitches were I set off into a session of 6/6/6/6/5 mins on with 2 mins recovery. I was in as usual with clubmate DC for these, and overall it went really well. We planned on keeping the pace consistent and were told to run within ourselves and it felt exactly like that. Working hard but never really struggling, form and breathing was good. Broke in a pair of XC spikes and blister count was only 1

Splits:
6 mins @ 5:38 min/mile (1.07 miles)
6 mins @ 5:34 min/mile (1.07 miles)
6 mins @ 5:40 min.mile (1.07 miles)
6 mins @ 5:38 min/mile (1.07 miles)
5 mins @ 5:36 min.mile (0.86 miles)

Sunday 28/09 - Long Run AM + Easy 5m PM (25m)

Well I made it to Sunday, just the 25 miles to get through today. At least it wasn't a complete surprise, the coach told myself and DC after Charleville that we'd be doing 20m + 5m the next Sunday, as punishment for not winning. No it's just a thing he throws in during a marathon schedule, it's just getting the body even more used to running on tired legs.

AM: 20.1 miles in 2:22:35 @ 7:06 min/mile

This was probably the best long run yet. In with 2 club mates for this and it just flew by and felt so comfortable. We did 4 x 5 mile loops of the marina, perfect calm morning and the legs felt terrific for most of it which is a huge confidence boost. Without even noticing, pace just naturally increased throughout running the last 5 miles all below 7 mins and throwing in a 6:30 to finish.

PM: 5 miles in 38:17 @ 7:38 min/mile

I was feeling fine all day since the 20 miler and didn't really think this would be much trouble. How wrong was I. I went off shopping for the afternoon with herself and we dropped into the marina on the way home for a "nice" jog. It felt so strange heading out on another run but nicely strange. Into the first mile and I probably went out a bit quick, by mile 2 I was suffering. The legs felt empty, my energy levels felt really low and the chaffing! The chaffing!!! Argh! If I learned one thing from this run it was this: Vaseline. I got to mile 4 and finally things levelled out, I felt normal again and finished strong but if I have to do this again I won't be treating it with the same dismissive attitude again...and I'll use vaseline.

I'm pretty happy with that week after racing a half marathon last Sunday. Highest week yet in terms of milage and probably 2 more weeks of high milage before we start to reel it in. Next time I am not waiting until Monday morning to write my log, this has taken bloody hours.

Weekly milage: 89

Thursday 02/10 - 35 min track tempo

10.8 miles in 1:15:15 @ 6:58 min/mile

Session: 35 mins @ 5:48 min/mile (6.04 miles)

Pretty good session. I actually asked the coach was it worth going longer tonight as the recent tempos had been feeling pretty comfortable, I figured it'd be good to get a longer MP session in. He said no and to do 35 mins at 5:50 pace and so off I went, firmly put in my place. In with a group of 2 others, effort was consistent and felt ok, not particularly easy and I really think I'm starting to feel the cumulative fatigue of the training now. Surprised to hear my coach say afterwards that we'll start to freshen up now for the DCM, too soon?. I'm a bit concerned the fact I've only 2 x 20 milers done and he advised to do pull back to 15 miles this Sunday. That said, I have done quite of a lot of the 15+ milers and he seems to think that I've got the miles in my legs and I guess I've just got to trust him. I'd love to run the Cork county novice this weekend but it'll have to wait until next year. Instead I'm on the lookout for a 5m/10k race in a weeks time, should be a good sharpener.

Friday 03/10 - 5m Recovery on Treadmill

5 miles in 40 mins @ 8min/mile

We've a pretty decent gym here in work so one look out the window and my decision was made - the dreadmill. It's not ideal but better than getting blown away or getting a cold (that's the pre-taper paranoid starting to kick in). This was essentially a very boring 40 minutes. The TV wouldn't work so I had to watch the little computer screen showing a 400 meter track and a little virtual me running around it. It was a very good show, almost as good as TV but very predictable.

Not much running to report on right now, the left achilles flared up on Sunday after the long run and was kinda painful to walk on. Doesn't feel like anything major, just overuse. Plan was a 10 miler for Monday but I knew that wasn't happening. Rested up and felt surprisingly positive and not worried, something's not right.

Tuesday 07/10 - 5 miles Easy

5.3 miles in 38:43 (7:18 min/mile)

Planned on a 10 miler today, achilles had been feeling fine so thought I was back to fitness. Ran down to club, headed off with them but achilles started paining me after about 5 miles so I called time on the run and walked home. A little worrying but nothing to be gained at this stage by pushing through pain and everything to be lost so I was taking no chances. If I need another day off I'll take it, weekly milage means little at this stage though I'm extremely keen to get back because I'm losing all of my fitness and I'm going to come last in the DCM. And I'm not being overdramatic.

Saturday 11/10 - 9+ miles easy(ish)

9.3 miles in 1:04:23 6:53 min/mile

This was a great run and the first "proper" one since last Sunday. Sometimes you need to have something taken away from you to really appreciate it and I really did appreciate this one. I headed out again with no set plan, I'd just see how the leg was and do what I can. A smashing sunny evening here in Cork and I headed the 2 miles up to the local GAA pitches, legs feeling well rested and I just let them dictate the pace. Once I got onto the pitches I felt really good and was surprised to look down at a 6:30 pace so I just went with it. In hindsight I shouldn't have but I knocked out 2 nippy 6:22 and 6:14 miles before retreating back to the road, a group of about 30 little sh!ts bullied me to the point of submission, kids these days. I headed down to a grass park nearby where there were more brats, this time speeding around the grass on dirt bikes, where are the parents I ask. I did a few laps before getting sick of the vroom vrooms and headed back on the road and up the hill for home. Nice mix of grass, road and some hills thrown in, lovely job. The body felt great today and the rest has obviously done me good, I only wish the marathon were a lot closer, this could be a long 2 weeks.

Monday 13/10 - 10 miles Easy

10.4 miles in 1:17:49 @ 7:29 min/mile

Headed straight out on the road from work and met a clubmate who lives nearby and we got some lovely miles in the evening sunshine. Such a breathtaking sight as we ran down a country gravel track overlooked Blarney in all it's golden green glory. Bit of a mixed route, countryside, housing estates , into the city and then back up to work for a lovely hot shower. Felt great today, very bumpy route and felt so strong coming up all the climbs. Achilles giving me no issues at all now and for that I am very thankful to my achilles.

Tuesday 14/10 - 70 mins Easy

9.6 miles in 1:10:10 @ 7:21 min/mile

Headed down to the track and I assumed I'd be doing a session with an XC race coming up this weekend. Coach said not to risk a session yet and to run easy around the track. It was pretty boring and hard to watch the rest of the group tearing it up but I couldn't really complain, I'm not injured, just being cautious. Ran back home after up the hill and again felt full of energy. Really looking forward to the XC this weekend which will allow me channel some of this positive energy (just have to negotiate my way through my brothers stag the night before).

Wedneday 15/10 - 11 miles mixed

AM: 5 miles in 40 mins @ 8 min/mile

Looked out the window at 7am and computer says no, I mean Conor says no. Given the handiness of a treadmill in work I opted for not getting drenched + boredom + watching virtual me running around a track on the computer screen + listening to a podcast.

PM: 6 miles in 45:12 @ 7:32 min/mile

Was down for my bi-weekly rub for this evening so said I'd integrate it with a run instead of driving down. 4 easy miles down to the city, 1 hour of EXCRUCIATING TORTURE and then 2 miles back up home. Job done and legs still feeling fantastic.