The main thing is keeping the main thing, the main thing

AuldManKing · 18-12-2013 10:58pm

Wednesday 18th: 5.25m @ 8:46 pace.

Although this was just a recovery run, delighted to have got it done as the weather was rotten and I really could have come up with a million excuses not to do it.

Also glad to see that AVB's sacking has had a positive impact at WHL

AuldManKing · 18-12-2013 10:59pm

TRR wrote: »

I can't believe I'm writing this in your log RK AMK but that looks like a straightforward, solid and reliable plan. Good luck and don't overcook!

Many thanks TheRoadRunner TRR

RedRunner · 19-12-2013 12:49pm

Good man A, great to see the progress you've been making. There was me thinking you've been quiet on your log lately when in fact you created a new one! Didnt spot that until now. Pity you are not doing London, the crack would only be 90!

Good luck with the plan!

AuldManKing · 19-12-2013 7:45pm

Thursday 19th: Plan: 7-10m with 5x1k Marathon Tempo (MP+/- 10s)

Looked kinda easy on paper, so set off just after work on this, taking the same route as during the week. 5.4 miles (ave 8:00 pace) down Knockmaroon, Conyngham Road and into PP at Parkgate street.

Legs felt great at this stage - delighted to have done the recovery run last night.

I had planned to do the 5x1k reps up Chesterfield Ave & Whites Road to get some 'incline' work (cant really call it a hill

) and help strengthen the legs.
What I didn't realize was that there was a headwind going up chesterfield - probably should've eased off the pace - but it was MP (not 10k/5k stuff) so didn't bother easing off.

Rep1: 6:50
Rep2: 6:42
Rep3: 6:38
Rep4: 6:56 (the murderous Whites Road)
Rep5: 6:42

Interestingly the reps had 3:30min recoveries, which seem long for a MP effort - There is only 1 other 'Interval' session on the plan at this pace - the majority are 10k paced efforts.

Mistimed the distance that the recoveries would take so ended up adding on an additional mile.

Overall 10.69m @ 7.51 pace (ave)

Edit: Wasn't as easy in reality......

AuldManKing · 21-12-2013 3:49pm

Friday 20th: 4.08 @ 8:31 pace - nice recovery run with the dog in Porterstown. Haven't ran with her as much this training cycle and possibly will only get 1 or 2 easy/recovery runs a week with her, if even that.

Sat 21st: 15m @ 7:53 pace.
Timed this well enough to avoid the rain, but the wind was still blowing in a lot of places - again down the PP.
Set out with the intention of doing a negative split run, with the 1st half done slower than last weeks run.
The 1st 7.5 miles were done @ 8:03 pace (felt much slower) - not too sure if I was tired from the run on Thursday, but the 1st half felt like a slog.
I took a large part of this run outside the park, down Conygnham Road, North Circular, Manor Street and back up by the old PP Racecourse and back in. The downside of doing that is that most of it is on concrete - need to watch that.

Took a gel and some water (1st time this cycle taking gels or water during a run) at the half way point and it was like an EPO shot (not that I know what an EPO shot is like, but you know what I mean) - done some quick miles (3m@7:15) at that stage and the legs felt strong.

Coming back up the North Road, the drag and the wind were making it a bit difficult and the pace dropped in the last 2 miles to 8:15's - the earlier quick miles, the PP hills & the wind taking their toll.
2nd half was 7.5 @ 7:42 (all inside PP)

Overall while I was tired on the run, I felt a lot of benefit in the 2nd half as the pace changed, it could have been an almighty slog had I have kept going for the full 15m at the one pace.

Just made it home before the heavens opened.

15.06 miles @ 7:53

AuldManKing · 22-12-2013 4:33pm

Sunday 22nd

Dublin girls GAA stuff in the morning, lashing snow in Ballyboden, delighted I was just watching

Short 4mile recovery run (8:43 pace) in a park just across from the house, decided to break out the leggings and even the unworn snood that I've had for a couple of years.
Happened to meet 4 people that I know, me looking like a gimp. A warm gimp mind you.

Weekly total: 48.9 miles / 133 for the month.

AuldManKing · 23-12-2013 4:48pm

Monday 23rd Dec: 3x(800/600/600) - 90 sec Rec / 3 min between sets - 5k Pace (5:50)

2.35 warm up jog down to PP.

Done the intervals on the Furze / O.Survey roads (the route of the Tom Brennan 5k).
Wind was blowing so some reps would be inconsistent.

Set 1:
Int Time Pace
800 2:58 5:57
600 2:06 5:43
600 2:10 5:52

Set 2
Int Time Pace
800 2:53 5:48
600 2:06 5:43
600 2:11 5:54

Set 3
Int Time Pace
800 2:55 5:52
600 2:08 5:47
600 2:09 5:49

A tough workout with the breeze blowing into your face on some reps.
Happy to have been within a few seconds of the planned pace on each rep.

Legs felt it on the last rep - don't think I'd have done another rep.

4.1m Jog back home (8:43 pace)

total miles: 11.49

career_move · 23-12-2013 7:39pm

Great work RK

AuldManKing · 23-12-2013 8:00pm

career_move wrote: »

Great work RK

RK would've bailed on that workout.
Guy was such a loser

career_move · 23-12-2013 8:26pm

AuldManKing wrote: »

RK would've bailed on that workout.
Guy was such a looser

:mad:

Tom Joad · 23-12-2013 9:28pm

what's a looser?

:pac:

AuldManKing · 23-12-2013 10:37pm

AuldManKing wrote: »

RK would've bailed on that workout.
Guy was such a loser

Tom Joad wrote: »

what's a looser? :pac:

I like how you added the extra 'o' and made it look like I had a spelling mistake......ahem.....

Tom Joad · 23-12-2013 10:54pm

AuldManKing wrote: »

I like how you added the extra 'o' and made it look like I had a spelling mistake......ahem.....

You could have got away with that only CM quoted your post :P

Beef · 24-12-2013 10:34am

The wind is becoming a serious pain in the h*le now at this stage. Great session.

AuldManKing · 26-12-2013 4:56pm

Tuesday 24th: Planned recovery run didn't happen.

Wednesday 25th: Planned rest day - looked after my carb loading, protein intake, iron levels and antioxidants.

Thursday 26th: 2x20 @ Marathon Tempo - (6:50 +/- 10 secs) - 8 min recovery

Was up and out by 10am for this one. Even though I didn't have breakfast, I cant say that I ran this on empty!

2.25m down to the P.Park - very slippy out so had to rethink my planned route for this.
Done the 1st MP part on the trails down the North road towards Garda HQ.

Knew this was being done a bit too fast, but went with it as it was downhill & it felt good.
Part of the trails was like a cross country run with the muck, others were rock hard. Seen a crowd on bikes take a tumble down the north road (about 7 of them came off fell)
Was coming past Garda HQ with about 2 mins of the 20 left and had to stop as the roads by the zoo were so slippy.

1st part: 18 mins @ 6.23 pace. (far too fast - but a different sort of tempo workout)

8 min recovery jog.

2nd M.tempo effort was up Chesterfield, turned at Furze, up O.Survey road and up to Farmleigh.
Felt much more controlled doing this, held the pace a lot better and felt strong up the drag.
Done 22 mins on this one to make up for the 2 mins lost earlier.

2nd Part: 22 mins @ 6:43 pace

2.2m jog back home.

Total: 11.04m @ 7:43 pace.

AuldManKing · 29-12-2013 2:45pm

27th Dec: 4m @ 8:11 pace - Meant to be a 4m recovery run, but the stinging rain & wind made it a 4m 'easy' run.

28th Dec: 17.66m @ 7:45 pace

Wasn't feeling the love early on for this run - meant to be a plain 18 miles - thought about stopping after 8-9 miles, so turned it into a negative split run and really enjoyed the 2nd half. Listened to Pete Pfitzinger interview on M.Talk - interesting stuff (but I'm still not changing my plan).

Took 1 gel and some water which helped the 2nd half a lot.

Its a pain in the a$$ that the wind blows in your face while going up the hills/inclines in the PP. Damn Mother Nature.:rolleyes:

1st 9 miles: 7:56 pace
2nd 8.66miles: 7:34 pace

17.66m @ 7:45 pace (2:16 time on feet)

29th Dec: 5:36m @ 8:26pace.
Nice easy run down in the park. Could've sworn there was no wind today!!

49.79m for the week. Happy with that given the week that was in it & 2 rest days.

blockic · 29-12-2013 11:37pm

Great running so far this winter lad. Solid out and a great base for a super 2014.

AuldManKing · 29-12-2013 11:45pm

Thanks J, appreciate it.

AuldManKing · 30-12-2013 12:53pm

Monday 30th: 3x2k @ 10k pace (6:05ish) - 3min R

Up early (for someone still on their holidays) for this one, knew it was going to be tough after a weekend of yet more debauchery.

Very light breakfast and set off to PP.
2.35m warm up (inc some strides) to the O. Survey road and off on the 1st rep.
Found the pace after a couple of mins - tough into the wind, but grand when its on the back.
Rep 1 in 7:33 (6:06 pace)

Rep 2 was tough, a good portion of it into the wind & rain. During this one, I was thinking of leaving it at 2 reps - "sure 2 is grand" - "given the week that's in it" - "you've had a tough week" - "is that wine you can taste in your spit?" - all went through my head, well maybe not the last one :P
Rep 2 in 7:38 (6:10)

Set out on rep 3 with the intention just to finish it at whatever pace I could.
1st part into the wind, last half mile the wind at my back.
Found it incredibly tough at the start, but got into it by the end.
Slower, but not as slow as I feared.

Rep 3 in 7:46 (6.16)

If I wasn't on Boards, I'd have left it at 2 reps and not done the 3rd one.
Delighted to have got the 3 done - breaks a bit of a barrier with me and these types of longer interval repeats.

Jogged back home (2.3m) - great to get the run done before the family have even woken up.

total: 8.8m @ 7.41 ave

AuldManKing · 31-12-2013 7:19pm

Tues 31st: 5.9m recovery run with the dog in PP - 8:49 pace - legs feel great.

Ended December on 198 miles - 2nd highest ever.

Ended 2013 on 1760 - a big increase on the 1122 in 2012.

AuldManKing · 31-12-2013 7:21pm

Here we go with the year in review,
Out with the old and in with the new.

I started 2013 with a lot of vigour,
Wanting to run more, and a lot quicker.

The year started well, with Tom Brennan 5k,
1st time meeting ‘real’ Boardsies, so what a great day.

The 1st few months were focused on short stuff,
No real training plans, just really off the cuff.

Then came 5k plans, park runs and the odd race,
My big mistake was the lack of aerobic base.

Race of the year was the fantastic Beer Mile
Pirates, Zombies and hookers? Brought on a smile.

The summer months brought some PB times
Maynooth 10k and the 5 miler…. (Dunboynes).

The Clontarf half, a sub 1:30 it was not,
The day ended up being very very hot.

Then the 10 miler, where I pipped CL,
She took her revenge, Athlone (1:27) was hell.

DCM training went well guided by Road Runner,
Then I got injured, it was a bit of a bummer.

4 weeks off, and then the year ended well,
An 18:11 PB at the Donore Jingle Bell.

In 2014, a Sub 3 attempt is the “main thing”,
Nothing else matters, for AuldManKing.

So thanks to you Boardsies, for supporting me
I wish you a great ’14, and many a PB!

Cleanman · 31-12-2013 7:25pm

Nice review! It was looking a bit dodgy around the middle but you pulled it together by the end (A bit like your running:D). Seriously though, well done on 2013. Expecting big things next year....

menoscemo · 31-12-2013 7:46pm

Too late for post of the year and too early for next year's. You should have left it 24 hours

belcarra · 31-12-2013 8:55pm

How are you finding the new training plan Alan? I decided to copy you from the start as the plan looks good.
That interval session on Monday was a tasty one!

I notice your recovery run today was fairly slow for this plan (I appreciate it would have been spot on from P&D's plan) - or did I get the jist of the plan wrong?
Because that's one thing very noticeable from P&D - There is no hiding place, and even recovery runs seem quite brisk! It'd be handy to know if I've started off entirely wrong for recovery sessions!

AuldManKing · 31-12-2013 9:02pm

The blurb on the plan says the the 'distance runs' ( the 5-7 milers) can be run at whatever pace you like. All depending on the way you feel.

That's said, I'm trying to have a hard/easy type of plan, so it helps.
Having the dog with me today did slow me down a lot, but I'll be doing a lot of these runs as recovery type runs.

Once the plan settles down a bit and I get used to it, I might run one of the distnce runs as an easy run.

Are u logging in your blog? Can u resend me the link?

belcarra · 31-12-2013 9:15pm

Ahh, must go re-read that distance run info again so!
My blog is here: http://sub3hrs.blogspot.ie/?m=1.

drquirky · 01-01-2014 12:27am

belcarra wrote: »

How are you finding the new training plan Alan? I decided to copy you from the start as the plan looks good.
That interval session on Monday was a tasty one!

I notice your recovery run today was fairly slow for this plan (I appreciate it would have been spot on from P&D's plan) - or did I get the jist of the plan wrong?
Because that's one thing very noticeable from P&D - There is no hiding place, and even recovery runs seem quite brisk! It'd be handy to know if I've started off entirely wrong for recovery sessions!

Recovery run should never be brisk. Honestly if it is in a plan, it's a **** plan.

TRR · 01-01-2014 12:36am

drquirky wrote: »

Recovery run should never be brisk. Honestly if it is in a plan, it's a **** plan.

jesus quirky you're getting narkier as the year draws to a close, you need a new years resolution to be nicer

But you're right about recovery runs, a brisk recovery is not a recovery.

AuldManKing · 01-01-2014 1:43am

TRR wrote: »

jesus quirky you're getting narkier as the year draws to a close, you need a new years resolution to be nicer

But you're right about recovery runs, a brisk recovery is not a recovery.

Relax lads, Belcarra is off a bit. The plan is flexible enough for recovery runs.
I've been doing them all as recoveries, following the hard/easy concept.
Plan is good.

The recovery runs/ easy runs call for:

" This is your typical daily run, which we suggest be three days per week for most people. The length and pace of your distance runs will vary from person to person and how you feel at the time. The distance runs in the schedule are the most flexible in terms of your training. If you're feeling tired, then cut back on the distance and pace of the run. Likewise, do the same if the weather conditions are poor. This day is a great day to do some alternate form of exercise if you cross-train. "

Gavlor · 01-01-2014 3:18am

Can't sing, can't dance..... You'll go a long way

menoscemo · 01-01-2014 3:55am

belcarra wrote: »

How are you finding the new training plan Alan? I decided to copy you from the start as the plan looks good.
That interval session on Monday was a tasty one!

I notice your recovery run today was fairly slow for this plan (I appreciate it would have been spot on from P&D's plan) - or did I get the jist of the plan wrong?
Because that's one thing very noticeable from P&D - There is no hiding place, and even recovery runs seem quite brisk! It'd be handy to know if I've started off entirely wrong for recovery sessions!

Simply put John, Your recovery and easy runs are too fast. I run my easy runs way slower than you.....

belcarra · 01-01-2014 10:01am

AuldManKing wrote: »

Relax lads, Belcarra is off a bit. The plan is flexible enough for recovery runs.
I've been doing them all as recoveries, following the hard/easy concept.
Plan is good.

The recovery runs/ easy runs call for:

" This is your typical daily run, which we suggest be three days per week for most people. The length and pace of your distance runs will vary from person to person and how you feel at the time. The distance runs in the schedule are the most flexible in terms of your training. If you're feeling tired, then cut back on the distance and pace of the run. Likewise, do the same if the weather conditions are poor. This day is a great day to do some alternate form of exercise if you cross-train. "

Yip, thanks for the feedback AMK! Not sure where I got my pace for recovery runs in my own table but I obviously got it wrong! Back to a more conventional pace from now on for the distance runs for me. No harm done so far yet and I actually enjoyed the intensity of the past two weeks!!

TRR · 01-01-2014 10:41am

AuldManKing wrote: »

Relax lads, Belcarra is off a bit. The plan is flexible enough for recovery runs.
I've been doing them all as recoveries, following the hard/easy concept.
Plan is good.

The recovery runs/ easy runs call for:

" This is your typical daily run, which we suggest be three days per week for most people. The length and pace of your distance runs will vary from person to person and how you feel at the time. The distance runs in the schedule are the most flexible in terms of your training. If you're feeling tired, then cut back on the distance and pace of the run. Likewise, do the same if the weather conditions are poor. This day is a great day to do some alternate form of exercise if you cross-train. "

That looks like good common sense. However just a little word of warning from personal experience. I think you need a couple of recovery runs that are really handy no matter how good you feel. Reading the paragraph above you could interpret it as saying run far and brisk on those 3 days if you feel good. You'll get away with this for a while but after a number of weeks/months it will catch up on you. Last summer I was absolutely flying and my easy pace was naturally ridiculously fast. Instead of actively forcing myself to slow things down I just went it and am convinced its the reason my body went into muscular meltdown. Its not the first time that's happened to me either but. I hope it will be the last. Sometimes being smarter is better than being faster.

BeepBeep67 · 01-01-2014 11:06am

TRR wrote: »

That looks like good common sense. However just a little word of warning from personal experience. I think you need a couple of recovery runs that are really handy no matter how good you feel. Reading the paragraph above you could interpret it as saying run far and brisk on those 3 days if you feel good. You'll get away with this for a while but after a number of weeks/months it will catch up on you. Last summer I was absolutely flying and my easy pace was naturally ridiculously fast. Instead of actively forcing myself to slow things down I just went it and am convinced its the reason my body went into muscular meltdown. Its not the first time that's happened to me either but. I hope it will be the last. Sometimes being smarter is better than being faster.

A few mornings each week I do my recovery run on the treadmill, just dial in recovery pace. The pace and distance rarely change, sometimes it's slower if I had a few tough days. Find it helps with the discipline.

AuldManKing · 01-01-2014 3:59pm

I've considered all the 'easy' runs in the plan to be recovery runs so far.
The only runs that I run with a HRM now are recovery runs as it really makes me slow down.

I'm very conscious of been able to "do a hard workout tomorrow" while I'm on a recovery run - keeps me sane.
With the exception of this week, where there are 2 'hard' days in a row - the majority of the plan is Hard/Easy/Hard/Easy etc.

Working well for me so far - 3 weeks in and I feel great - just don't want to do anything stupid like I did earlier in the year.
Lessons learned and all that.

Wed 1st Jan 2014
Plan was for a 10-13 MLR (MP+30 secs): So I decided on doing: 1 mile WU / 8 MP +30s / 2 CD

Was a miserable morning for it, so wore the leggings - which I was glad of as the rain was stinging my face.
I was glad the wind had changed in PP so it was blowing against on the downhill, so would be with me on the up

- its the small things.

The MP+30sec miles went faster than I had anticipated - which considering the pints I had last night, was a surprise.
Wasn't checking the watch that often, but when I was, I knew I was running a bit faster than planned (10-15 secs or so per mile) - felt comfortable enough so went with it - I though it would slow down on the uphill.

Ended up with:
1 mile WU: 8:05

8 MP+30 secs (Target 7:15-7:20)
7:20
7:03
7:05
7:10
7:07
7:05
7:05
7:00

2.15 CD: 8:25

I know it as faster than planned, but I was surprised at the consistency of most of the miles.
These MLRs occur every other week in the plan - so will try to do a better job keeping to the pace as I increase the mileage slightly.

Also discovered some serious stinging chaffing while in the shower :eek: . Damn rain.

Total: 11.2 miles at 7:25

ecoli · 01-01-2014 4:18pm

AuldManKing wrote: »

I know it as faster than planned,

The title of your first book :pac:

Seriously man you are flying at the moment stay the course. I know you are saying you are running by feel but I think you might have been playing a bit of a mental trick on yourself given your effort level must have fluctuated going up the hill in order to maintain the pace.

(Solid session though I think you would be fine dropping a warm up and cooldown on these runs as they are steady and not designed to be dramatic pace increases)

AuldManKing · 01-01-2014 5:02pm

Thanks ecoli - I knew typing it that I'd get some advice back about being too fast, but it did feel comfortable, I think the wind at my back helped the effort levels on the North road uphill - but I do take your point.

I'll do a better job on the pace for the next ones as I'll probably be too knackered to do them as quick

Interesting point on the WU/CD on these runs - I was wondering why they weren't included in the blurb on the plan.

Recovery day tomorrow / 30-40 mins at MP on Fri / 15-18m on Sat.
As stated earlier - the Fri/Sat run this week are the only hard back to back sessions in the plan for the next 8 weeks - but its no faster than MP so should be ok (as long as I stick to it).

ThebitterLemon · 01-01-2014 9:58pm

"I knew typing it that I'd get some advice back about being too fast, but it did feel comfortable"

I wish I had that problem

Great session.

TbL

AuldManKing · 03-01-2014 3:34pm

Thursday 2nd: 6.3m @ 8.19 pace. Nice amble around the park, few trails.
Done some core work in the afternoon (inc. lower back & Hamstrings), haven't done too much in the past 2 weeks.
Am up to 50 push ups though

Friday 3rd:
Plan called for 8-11 miles with 30-40 mins at Marathon Pace (+/- 10sec) - decided to do 35 mins which would be just over 5 miles.

Done 3 miles then set into the MP stuff - done 3 miles (about 20 mins) and then turned around into the wind and I may of well just stood still.
Decided to cut the session at 3 miles - no point in the effort of doing 2 more MP miles into that breeze - especially with an 18 mile run tomorrow.
Left it at 3 miles MP and ran the 3.3 miles home.

3 miles easy: 8:05
3 miles M.Tempo: 6:47
3.3 miles home: 8:16

Total 9.33 miles

WTD 41 miles

Cant wait til normality returns - At this stage I'm absolutely sick of that wine wind. :P

menoscemo · 03-01-2014 3:36pm

AuldManKing wrote: »

Thursday 2nd: 6.3m @ 8.19 pace. Nice amble around the park, few trails.
Done some core work in the afternoon (inc. lower back & Hamstrings), haven't done too much in the past 2 weeks.
Am up to 50 push ups though

Friday 3rd:
Plan called for 8-11 miles with 30-40 mins at Marathon Pace (+/- 10sec) - decided to do 35 mins which would be just over 5 miles.

Done 3 miles then set into the MP stuff - done 3 miles (about 20 mins) and then turned around into the wind and I may of well just stood still.
Decided to cut the session at 3 miles - no point in the effort of doing 2 more MP miles into that breeze - especially with an 18 mile run tomorrow.
Left it at 3 miles MP and ran the 3.3 miles home.

3 miles easy: 8:05
3 miles M.Tempo: 6:47
3.3 miles home: 8:16

Total 9.33 miles

WTD 41 miles

Cant wait til normality returns - At this stage I'm absolutely sick of that wine wind. :P

What's your plan for the 18 tomorrow? (keeping options open....)

AuldManKing · 03-01-2014 3:39pm

menoscemo wrote: »

What's your plan for the 18 tomorrow? (keeping options open....)

Think I'm meeting Dr Q at 9ish. - will confirm when he confirms!!
Will be in PP anyway.

menoscemo · 03-01-2014 3:46pm

AuldManKing wrote: »

Think I'm meeting Dr Q at 9ish. - will confirm when he confirms!!
Will be in PP anyway.

Sound. I'll confirm later too (have a few other possibilties in the pipeline).
What will the pace be? 8ish/mile will suit me I don't mind picking up the pace a bit but only towards the end...
I'll drop you a PM with my mobile anyway and let me know...

belcarra · 03-01-2014 5:36pm

As far as I can see AMK that tempo run is just an introduction to prpare you for a faster MP segment of LSRs in weeks to come, so the 3 miles today probably doesn't matter much in the long term as the real benefit should come once we are incorporating it into our long runs as of next week.
Can't wait for that, especially if the weather remains the same!!:rolleyes:

PS: The miles ramped up quick enough too! 41 miles for you with the LSR and another Distance run yet to come!!

AuldManKing · 03-01-2014 7:57pm

belcarra wrote: »

As far as I can see AMK that tempo run is just an introduction to prpare you for a faster MP segment of LSRs in weeks to come, so the 3 miles today probably doesn't matter much in the long term as the real benefit should come once we are incorporating it into our long runs as of next week.
Can't wait for that, especially if the weather remains the same!!:rolleyes:

PS: The miles ramped up quick enough too! 41 miles for you with the LSR and another Distance run yet to come!!

Just the LSR then I'm done for the week (no other distance runs).
Rest day on Sunday (I've bumped the plan 1 day so Sunday is my rest day, & not Monday).

The MP part at the end of the long runs - there my favourite - really like them........no seriously.....

AuldManKing · 04-01-2014 5:44pm

Saturday 4th: Plan 18 mile LSR

Met up with Meno & Dr Q for this one - a lovely morning for a run with little or no wind.
Meno was doing 20m so we agreed to see how we were feeling after 16 and I'd decide if I'd do it or not - my long runs have been up to 18 already, so wouldn't be an issue doing 20.

Took a chance and wore my new Saucony Guide 7's - a first run - but brought my old ones (Guide 6) in case it didn't work out - it did work out - no blisters or anything.

Run went well - We took on water after 9'ish miles & again when Dr Q left us near the 16m mark, I was feeling fine so Meno & I ploughed ahead to the 20 mark (I think he done 19.92

).

20 miles @ 7:59 pace

Brings my total for the week up to 61.17m - my highest ever weekly mileage, which is nice considering I've 13 weeks training left for the Marathon.

Took a lot of confidence from this weeks training - high mileage and high alcohol intake and still feel relatively unscathed by it.

With work & GAA stuff back on the cards from Monday, it may be difficult to get the time to hit every run, but I've a wonderfully supportive wife (so far)!
I may try to run some of the easy runs in the mornings - see how it goes.

menoscemo · 04-01-2014 6:18pm

AuldManKing wrote: »

I was feeling fine so Meno & I ploughed ahead to the 19.92 mark, I then ran around the car park like an OCD child to make up the 20 miles .

20 miles @ 7:59 pace

FYP

belcarra · 04-01-2014 6:29pm

AuldManKing wrote: »

With work & GAA stuff back on the cards from Monday, it may be difficult to get the time to hit every run, but I've a wonderfully supportive wife (so far)!
I may try to run some of the easy runs in the mornings - see how it goes.

I see Mrs AMK must have taken up browsing Boards.ie then...:D

Gavlor · 04-01-2014 7:58pm

That is some week of training considering the time of year. Very impressive.

Badreputation · 04-01-2014 10:18pm

Great weeks training + 20mls 13 wks out...nice going.

AuldManKing · 05-01-2014 10:27pm

Part 2

Continues from extended post in Part 1 posted earlier today........

And that my friends is the end of the story that involves most of the Boards A/R crew and how they made the story of Caligula look tame.

The main thing is keeping the main thing, the main thing

Comments