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Timber!!

overpronator

As you may have guessed from the title this thread is going to be my training log!

Bad jokes out of the way I have found the training logs on here to be both extremely educational and motivational. Furthermore they brought home to me what required to properly improve and the work people put in to do that, I have great admiration for many posters on here and hopefully with chat and feedback through this thread I can improve bit by bit.

About me, I'm a 30 year old male with a pretty sedentary job. In the past I played GAA at a good, sometimes very good level but succumbed to injury and more accurately apathy and pints in my early to mid twenties. The most exercise I got over a 5 year period consisted of five a side a couple of times a week thinking that was keeping me fit, the usual nonsense.

I started running properly about 18 months ago when I "trained" for the Irish runner 5 miler in the park. That involved going up there once or twice a week for the 3 weeks before the race and tearing around the course as fast as I could:). That progressed to the remaining races in the race series where through the graduates 2012 thread I picked up some basics, got some long runs in and got myself around DCM12 just under the 4 hour mark at 3.54

Last year I got more structured and followed a Hal Higdon type plan for the Limerick marathon. I had a tough day finishing in 3.36 blowing up around 20 miles chasing 3.30. I did the race series again last summer and followed a Hybrid plan of P&D which I supplemented with Meno's midweek long MP sessions in place of VO2 max workouts for the last 5 weeks and got around in a comfortable 3.26.

My current PB's are

5k 19.48
10k 41.00
10 Mile 68.45
Half 1.34.03
Marathon 3.26.51

The goals for this year however ambitious, were (and still are) a sub 40 10k and a sub 1.30 half.
The little matter of the London Marathon 2014 has gotten in the way of specifically focusing on these goals. I hadn't intended on doing a Spring Marathon this year but myself and my GF got offered a spot so I couldn't turn it down really.
I'm currently following the 12 week P&D plan up to 55 miles and have been just doing slow base building for the month before the plan started. I will follow the structure of the plan quite closely but will add more mileage depending on how I feel but will again supplement some of the VO2 max workouts at the end with longer marathon specific efforts as I think it was these sessions from Meno's graduates plan last summer that made the difference for me in DCM 13.

From my PBs its clear that my endurance isn't really where it should be yet so hopefully another marathon cycle with more fast finish long runs, sessions Ive never really gotten to grips with will help with that.
Ill post again later with a summary of what ive been up to for the last 3 or so weeks, hopefully this log will keep me more active on here for feedback as im sporadic enough when it comes to posting but love to lurk!

Comments, feedback and general slagging welcome.

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overpronator

Recovery from Raheny last week.

Monday: 4M Easy 7.40 pace. Easy lunchtime run to start the week, just shaking the legs out after the race. Felt fine.

Tuesday: 11M Easy 7.40 pace. No session tonight, the plan had a medium long run down instead for those that raced. Absolutely freezing here but felt really good. Keeping a deliberate lid on the pace.

Wednesday: Rest

Thursday: 3x(4x400), 200m jogged recovery between reps, 600 between sets. An absolute stinker of an evening up at the track for this one with heavy sleet and swirling wind. Once the session got going it was alright though, one half of the rep into the wind and the other with the tailwind. These felt good for a change, more than likely because I didn’t do a session on Tuesday. First two sets were in a group but last set was solo as the sensible ones who raced Sunday stopped at 2 sets.

81, 82, 80, 81

82, 80, 80, 77

82, 81, 81,78

Friday 5M easy 7.43. Another lunchtime run, can’t remember much of this one.

Saturday Long Run 16m 7.34 pace. Had planned on 2 hours the week before Raheny but stopped that one early as a little precaution. This one was my longest run since the London Marathon last April. It’s been a long road to get back to 2hrs of running and feel ok doing it. This was uneventful thankfully but by 14 miles I was ready for it to be over which tells me that I’ve a little ways to go yet before 16 is bread and butter again. It was a mixed route of footpath, road, trails and mud so paces fluctuated a good bit, enjoyable overall.

Sunday 5 recovery 8.15 pace. Out lateish Sunday evening for this one. A family birthday and a few drinks on Saturday had me thinking about ditching it but I knew the recovery run would do me good so I headed out and just stuck the watch on the HR screen, keeping as low as possible. Don't see myself going longer than 16 for a good while.

50 miles for the week.

overpronator

Duanington wrote: »

Nice one S, missed you in the masses yesterday - very strong running

Cheers pal, was keeping an eye out for you. Great race, super course and credit to Raheny. Cant believe it was my first go at it.

Duanington

Nice one S, missed you in the masses yesterday - very strong running

overpronator

Race week last week so was taking it a bit easier mileage wise. Aside from some very easy running there were 2 shorter sessions.

4M Tempo at 6.10 average: This was a bit shorter with Raheny in mind; pace was good compared to last week for a similar effort, which is encouraging. There was a group of us this week and it was a calm night so that definitely helped.

2x(4x400): Another light session before Raheny, took these really easy, prob about 87, 88 average. Felt alright but my legs were a tad sore. I’m struggling with sharper stuff still, even if this was a very easy session effort wise, just not running smoothly on the track.
Aside from the two sessions above there was some very easy running, no longer than 4 miles here and there. Took an extra unplanned rest day on Monday just as an Achilles precaution, no issues there though.

Raheny 5M 28.55 on the watch. 29.01 Chip time.

Made a mistake here at the start. There was a big gantry across the road that I (and most of the race) assumed had the starting time mat, turns out it was 10 or 15m further back up the road. With the volume of people and poor signage, nobody actually knew where the real start was. I was quite far back and when the gun went I just walked over the timing mat (didn’t even see one to be honest) and up to the gantry with the rest of the crowds.

Poor mistake to make as it definitly cost me 3 or 4 seconds from my chip time. I actually don’t care though, wasn’t a goal race in any sense plus my average pace on the watch was 5.48 so am happy with that. Had I started correctly and not walked the first little bit I would have been sub 29 chip time so no point dwelling on it.

In the race I started conservatively effort wise and let a couple of people pass me who id normally be up with. I didn’t really have the confidence to push on earlier and go with them despite feeling good. The paces were healthy enough too which had me holding back. Pity I don't back my self a bit more. I went to sleep in the second mile which was the main annoyance of the day but other than that, I think I ran well. Race is a blur really, felt very controlled (but working) over the first 5k, started suffering on the run into St Anne’s and the out and back mile 4. However, I had plenty left for a good kick over the last 400m. Ran the last 5k in 17.50 or thereabouts, which is a nice positive.

Paces from Garmin 5.48, 5.54, 5.46, 5.49, 5.38. Overall a solid day, pity about that second mile and the start confusion but I’m fitter than I thought which is what ill take from it.

Another 4 weeks training and then I’ll have a crack at the Duleek 5k.

OOnegative

All the best tomorrow S, run well.

AuldManKing

overpronator wrote: »

Cheers Al, I'm looking at your JD long tempos from afar with fear! You giving Raheny a rattle or is it just part of your week?

Bit of both - I'll do my long run early - possibly today, but the rest of the week should be normal - perhaps just a shakeout on the Sat.
So aim to give it a rattle. Once I go Sub 30 its all good

overpronator

AuldManKing wrote: »

You're doing some great training - those 5 & 6 mile tempos are grueling stuff - fair play for getting them done - the paces are solid.
See you in Raheny next week.

Cheers Al, I'm looking at your JD long tempos from afar with fear! You giving Raheny a rattle or is it just part of your week?

AuldManKing

You're doing some great training - those 5 & 6 mile tempos are grueling stuff - fair play for getting them done - the paces are solid.
See you in Raheny next week.

overpronator

Last week went like this

Monday 5m 7.39 pace: Squeezed in an easy lunchtime easy run, not much to say, legs felt alright.

Tuesday: 5m Tempo @ 6.17: Was pretty cold and windy up in the field for this one, was a club session but a solo run for me just based the paces others were running. I’ve been approaching these Tempo sessions with the mindset of not racing them, looking for that comfortably hard feeling. Felt good throughout this one and could have tacked on another couple of miles if needed. Splits (6.18, 6.19, 6.20, 6.18, 6.11). The reality is that the paces are a long way off what I was holding for an entire Half Marathon last March (6.08 pace) but hoping I start to see some improvement soon.

Wednesday: REST. Wednesday is generally my day off with family arrangements etc.

Thursday SESSION 5x1K (pushing the final 200m of reps 3,4,5). A struggle. I had been worried that I was running the Tempos too “easy” but this session let me know that I’m likely not. Legs were heavy and had no zip, no recovery run Wednesday didnt help either. Just glad to get through it, with the 200m pickup saving the splits for the last 3 really. Splits (3.33, 3.33, 3.32, 3.31, 3.25)

Friday 5M 8.0 pace: Lunchtime recovery run. Tired. Watching HR.

Saturday 10M 7.38 pace. Was out by 8.30 for this, lovely misty morning, which only got heavier as the run went on. Didn’t look at the watch once on this, just set off on loop that I know is 10m, was a nice easy run and the legs felt great plodding along some backroads.

Sunday 12m 7.31 pace. The plan had 2hrs down for this long run so I looked at doing 16 miles. About 6m in I started getting a little bit of Achilles feedback, nothing major but I decided to just leave it at 12miles. 90 mins running or thereabouts. Probably a little overcautious but its only Jan and I’m paranoid when it comes to my Achilles! Felt alright in general, a little bit on the tired side compared to Saturdays run.

51 miles for the week. Next week will be an easier week with Raheny on Sunday. Motivation is low for the race as I know I’m nowhere near PB shape, saying that, it will be good to see where I’m at so will slog a time out. I’ve signed up for a local 5k at the end of Feb and then it will most likely be the K club 10k, maybe the new Dunboyne 10k also, if the dates work, have to check that.

overpronator

Monday: Rest

Tuesday: SESSION: 6 mile MP “tempo” was on the plan. Started this at marathon effort and worked it down a bit as I was feeling good. (6.35, 6.31, 6.25, 6.23, 6.22, 6.01) Not much to say here, it felt controlled and only the last mile was really LT effort. Not a tempo in the truest sense of the word, maybe an easy tempo. Plan with these is to work them down to full LT effort over a few weeks I would assume.

Wednesday: 5 mile recovery north of 8 min pace I think. Watching HR here and keeping it really easy.

Wednesday: SESSION: 5X1k 400m jog, for the last 2 reps we were told to push the final 200m down to 3K effort. I had taken these a bit easier last week as I was feeling under the weather, this week I tried to push back to pre-Christmas times. Legs were feeling the Tuesday session anyway and were heavy from the outset. Splits 3.29, 3.33, 3.33, 3.29, 3.31. Slogfest, didn't feel good here at all and was getting slower. The last 2 reps were saved by pushing the final 200m. Was running these comfortably in the 3.2x range in December so hoping a few weeks will see me back in that territory.

Friday: Unscheduled rest. A last minute after work pint for a friend’s birthday had me missing out

Saturday: 11+ miles, about 7.40 pace. Decided to make my way over to the train station to collect the abandoned car and kill two birds with one stone. Planned to run about 50-60 mins but had one of those day were the legs felt fantastic so kept going. Hit some of the dune trails around laytown down to the army range at Gormanston. Most enjoyable run in months, was loving it.

Sunday: LONG RUN: 14 miles in the Phoenix park 7.30 ish pace. Had a nice mixed group for this one, one of those days in the park where the wind is so strong it’s like running through a bag of hammers. Started really easy but moving nicely in the low 7 min range by the end. All done by 11am and a couch day watching the football after.

50 miles for the week.

overpronator

Had a head cold over Christmas so was keeping an eye on that last week.

Monday was off as felt crap. Tuesday and Wednesday was 6 and 9 miles easy pace wise, about 7.45 ish. The heartrate was rocketing on these so I knew that I still had a bit of the cold to get shut of.

Thursday was the first track session of the year. 5x1k was on the plan and I decided to take these a bit easier as I was still feeling a bit ropey. Splits were (3.43, 3.43, 3.41, 3.41, 3.41 3.33). Forgot to start the watch for the first one so that split is from memory. Overall glad to say the first 5 felt really comfortable, threw in a 6th one at the end to stretch the legs a bit. Was hitting about 3.30 or a shade under for these before Christmas so all good.

Friday was an easy recovery run, 5 miles at about 8.10 I think, legs were heavy and tired on this one so just looked to keep the HR down.

Saturday had a steady run down on the plan. Ran nearly 9 miles total with steady miles in the middle 7.10, 6.53, 6.46, 6.43, 6.37 and 6.23. This was really enjoyable and the pace ticked down naturally towards the end, getting a little bit like tempo feel for the last mile but not quite. Felt controlled.

Sunday’s long run was 13 miles about 7.45. Took this nice and easy, keeping the HR as low as possible.

I’m probably a bit guilty of hammering long runs, especially during marathon training, mostly due to the pissing contest they can turn into when in a large group (with faster runners). Finding HR a useful tool and back using it a lot more lately, especially on solo runs like this one to keep me in check.

50 for the week.

IvoryTower

You've a good 40 years ahead of you plodding on roads, give it a bash. nuff said

overpronator

OK, so I should probably post something.

Since I last posted on this log I would say that I’ve improved a little, but not a great deal.The log was very marathon focused from reading it back and sadly my pb remains at 2.58.18 from London 2015.

Ive had two serious cracks at a marathon PB since then; both times, I came undone very badly. Once in Berlin 2016, where I went out at 6.35 pace for 18 miles and suffered with horrific cramp, disastrous. I actually felt cramp from about 10k that day so was a strange one. I was in very solid shape for that race but I’d say I bit off a little more than I could chew pacewise in all honesty. I jogged around Dublin in 3.06 4 weeks after Berlin and it took nothing out of me so I know I was in decent shape that summer, but it wasn’t to be. Fine margins.

Last April I was in the shape of my life for London, ran a half pb of 1.20 in the lead up and had trained solidly. The savage heat on the day killed me and my race was run by 8 miles. Very very disappointing. I may also have been a bit fatigued going in but what is done is done. I spent most of last summer trying to get on top of Achilles tendonitis that came as a direct result of that race so it was a write off really. I started from a low base in September but managed to get in decent shape for the Jingle Bells 5K where I ran a pb of 17.23 so a nice end to the year.

In between those marathons races I did run sub 3 again, in London 2017, 2.58.4x I think it was. This was actually quite a comfortable run, I had been pretty unfit in the Jan of that year so was using marathon training to get going again, I lost most of that summer also to Achilles problems from the marathon. Its only when you write this stuff down that you see patterns emerge!

So here I am. I had to fish about for these but my current PBs stand as follows:

5k 17.23 (Jingle Bells 2018)

5M 28.55 (Dunboyne 2016)

10K 36.33 (Dunshaughlin 2016)

10M 60.55 (Frank Duffy 2015)

Half 1.20.28 (Bohermeen 2018)

Marathon 2.58.18 (London 2015)

The marathon is the weakest there by a good bit but I’ve no real desire to tackle it for at least a year, maybe more. Plan for the first half of the year is to focus on 5-10k. I’ve had a fair bit of life stuff happen in the last few years too, marriage, house, job changes and baby to be exact. I’ve left Dublin and transferred to the local club at home which has been great so far.

Currently I’m in middling shape. December wasn’t too consistent but I treaded water without losing a great deal. Im certainly behind where I was for Jingle Bells though. Next race up is Raheny, I don’t think Ill be running a PB, id say 29.30 would be solid running for my current shape.

Ill try to keep on top of updates.

Longer-term I’d love to crack a sub 5 mile so may move to the shorter stuff. Someone talk me out of it please.

IvoryTower

are you going to log anything ever

El CabaIIo

IvoryTower wrote: »

Timber?!

A log joke. Some toilet humour would have worked better imo. Something like the loggers bog ala TbL style.

Welcome back man, be good to see what you're up to these days.

IvoryTower

Timber?!

Welcome back bro

OOnegative

overpronator wrote: »

Good stuff buddy. Really glad you're well, been reading your log.

Loose plan is Raheny and Trim. No 26.2 in 2019.

Your goodself?

5k stuff till April/May time and toying with the idea of Eindhoven marathon next October, haven’t fully committed to it yet though. Plenty of time to decide that.

overpronator

OOnegative wrote: »

Yeah all good S, tipping along after Cologne and DCM, nothing to strenuous. What’s in the pipeline for you?

Good stuff buddy. Really glad you're well, been reading your log.

Loose plan is Raheny and Trim. No 26.2 in 2019.

Your goodself?

OOnegative

overpronator wrote: »

Gonna start boring boards with my presence again. Keep me honest. How are you by the way??

Yeah all good S, tipping along after Cologne and DCM, nothing to strenuous. What’s in the pipeline for you?

overpronator

OOnegative wrote: »

Where you off to?

Gonna start boring boards with my presence again. Keep me honest. How are you by the way??

OOnegative

overpronator wrote: »

I think it might be time to make a return.

Where you off to?

overpronator

I think it might be time to make a return.

ThebitterLemon

That's a fab time, congrats.

TbL

Tom Joad

overpronator wrote: »

Ran 60.55 in the Frank Duffy yesterday so I'll sign up for Blessington this week I'd say. Are you running it TJ?

That's a fantastic time. You are really in the groove lately.

Was toying with Blessington but doesn't really work for me so will stick with Athlone the following week.

overpronator

tang1 wrote: »

Nice, is that a PB OP?

Yeah Tang, think I ran 66 something last year so a good result. Goal was sub 62 but managed to just dip under which I was delighted with.

tang1

overpronator wrote: »

Ran 60.55 in the Frank Duffy yesterday so I'll sign up for Blessington this week I'd say. Are you running it TJ?

Nice, is that a PB OP?

overpronator

Ran 60.55 in the Frank Duffy yesterday so I'll sign up for Blessington this week I'd say. Are you running it TJ?

overpronator

Tom Joad wrote: »

Are you planning on doing the lakes this year?

Toying with it J! I'm racing the Frank Duffy at the weekend but on tired legs. If I get a hint from that Duleek was just a blip and I might have a shot at a good run in Blessington I'll do it, otherwise I'll just focus on the half.

(I'll probably just cave in next week and sign up anyway

)

Tom Joad

Are you planning on doing the lakes this year?

overpronator

tang1 wrote: »

Well done today OP.

Thanks Tang, I've let the log slide something spectacular!
I ran 37.4x in Duleek yesterday which I was a bit disappointed with but fully expected at the same time! I ran a good PB in Fingal (37.07) but my training has been pretty haphazard since then, there's been alot going on but coupled with that I've let my consistency slide too.
I've been training with a local club since June so that's helped, next target is the Dublin Half Marathon, wont be expecting to move mountains there but a PB might be a possibility still.