Berlin Q or Bust: Road to sub 2:45

overpronator · 25-03-2019 3:36pm

Great run man, that Wes lad had a serious hareem of cheerleaders alright, the name is still ringing in my ears!!

chickey2 · 25-03-2019 5:28pm

Well done that's a great pb and I'm well impressed with the long run the next day!

healy1835 · 25-03-2019 11:17pm

Itziger wrote: »

Jaysus, lad. 30k run the day after a 10k pb. Galen Rupp will be on looking for a training partner.

Congratulations. Sounds like you're in a good spot right now. Find a flat (correctly measured) course in the next month or so and give it a lash again. Or are you moving up in distance now?

in week 5 of a 10 week block for Limerick HM, so no big 10k plans (apart from a local 10k that I'll run @HM pace for a bit of a blowout). Gonna attempt a sub 60 10 mile time trial in a couple of weeks, no 10 mile races really suited, so I'm going to give that a lash

healy1835 · 26-03-2019 10:36am

...if anyone would like to accompany me on a sub 60min 10 Mile attempt (or part thereof) on Friday morning April 5th in the PP, some company would be much appreciated

Swashbuckler · 26-03-2019 11:26am

healy1835 wrote:

...if anyone would like to accompany me on a sub 60min 10 Mile attempt (or part thereof) on Friday morning April 5th in the PP, some company would be much appreciated

Not sure if you're willing to travel but both Cobh and Lahinch 10 milers are that weekend (April 7th)

healy1835 · 26-03-2019 11:37am

Swashbuckler wrote: »

Not sure if you're willing to travel but both Cobh and Lahinch 10 milers are that weekend (April 7th)

Have a wedding on the Saturday, hence the time trial idea

there's just not enough brownie points available to me to get out of the wedding (I've tried too!). The original plan was Lahinch, as my Dad is from Ennistymon and ive a lot of great memories from that part of the world.......but wedding has put the kybosh on that plan.

Swashbuckler · 26-03-2019 5:20pm

healy1835 wrote:

Have a wedding on the Saturday, hence the time trial idea there's just not enough brownie points available to me to get out of the wedding (I've tried too!). The original plan was Lahinch, as my Dad is from Ennistymon and ive a lot of great memories from that part of the world.......but wedding has put the kybosh on that plan.

And the following week is probably cutting it a bit close to GLR?

healy1835 · 26-03-2019 7:27pm

Swashbuckler wrote: »

And the following week is probably cutting it a bit close to GLR?

Yeah pretty much......I'll just have to cut my cloth accordingly

solo time trial it shall be....

overpronator · 26-03-2019 10:07pm

Sub 60 minute 10 mile time trial. That should be classified as a swear word!

healy1835 · 26-03-2019 10:19pm

overpronator wrote: »

Sub 60 minute 10 mile time trial. That should be classified as a swear word!

I might be a but hasty in nailing down a sub 60 target there......I just want that longer-than-10k effort at something resembling race pace. If I was heading to a race at the moment 60mins would prob be at the lower end of my targets, but a 61/62 min time trial wouldn't be the end of the world and would tick most of the boxes. My PB is 60:33 from the Frank Duffy just gone. I DID run a 1:22 HM time trial in marathon training last Spring, but I had a mate pace me around for that one......Am I biting off more than I can chew here??

AuldManKing · 27-03-2019 9:48am

I dont think so, with the right recovery afterwards it might work.

Another idea might be to do 2x5m (sub 30) with 3-4 mins recovery - you'd get similar physiological benefits and not be as bet up.

If I was doing a similar time trial in the PP - I'd avoid the 15 acres and the Furze/OS loop - From Castleknock Gate, down the North Road, Turn at the zoo and back up to CK gate - this gives you 5 miles.

Duanington · 27-03-2019 4:41pm

I'm not sure what you'll get from a sub 60 minute time trial J ?

Except a 10 mile race

You're in top shape, your K club run tells you that, why the sub 60 minute time trial? You would probably get more out of 60 minutes at a slower pace or if you really want to get a confidence boost, 3x3 miles\5x2 miles.

I actually like the idea of it too but I don't think it will give you what you need in terms of prep for the half if that's your real target.

Swashbuckler · 27-03-2019 5:28pm

My own input was gonna be similar to DD. I'd understand if you felt like you needed some sort of tuneup but you're fairly well tuned with the races you've done. If I was doing a tuneup for a half marathon I'd probably lean more towards a 10k 4 weeks out rather than a ten mile. Is it a confidence thing or do you feel you'd like a race blowout in advance?

healy1835 · 27-03-2019 6:03pm

I suppose i think a good 10 miler would be a big confidence boost before the half. Would a 10 mile race be considered a bit much in preparation for a HM? Is SB's 10k race the more trodden path?

OOnegative · 27-03-2019 6:25pm

healy1835 wrote: »

I suppose i think a good 10 miler would be a big confidence boost before the half. Would a 10 mile race be considered a bit much in preparation for a HM? Is SB's 10k race the more trodden path?

I’d go with P on the 10k option, like himself & DD I think there’s little to be gained from a 10 mile TT, over cook it and you end up injured for what? Another 10k 4 weeks out would serve you better.

Swashbuckler · 27-03-2019 9:08pm

healy1835 wrote:

I suppose i think a good 10 miler would be a big confidence boost before the half. Would a 10 mile race be considered a bit much in preparation for a HM? Is SB's 10k race the more trodden path?

I guess it depends on the type of person you are. If I had run the 5M and 10k you've ran in the last few weeks I'm not sure I'd be short of confidence. Haha.

Murph_D · 27-03-2019 9:13pm

Just catching up - terrific racing of late. Congrats!

Duanington · 27-03-2019 11:22pm

healy1835 wrote: »

I suppose i think a good 10 miler would be a big confidence boost before the half. Would a 10 mile race be considered a bit much in preparation for a HM? Is SB's 10k race the more trodden path?

You should be brimming with confidence going into the half man. If confidence is the big aim here, I think a 10 mile race is yer man ( what's hte gap? 3\4 weeks? plenty)....a time trial is risky, I know B mentioned the injury risk but I would be more worried about not hitting your target, on a solo run...in the phoenix park ( in who knows what conditions) and what that would do to your confidence.

I'm not for a second doubting you can hit sub 60, you know yourself that you can but its one thing PBing over 5k in a 10k race, PBing over 10 miles on a solo training run is a different story, especially when you leave your confidence hinging on the outcome.

healy1835 · 28-03-2019 9:43am

Duanington wrote: »

You should be brimming with confidence going into the half man. If confidence is the big aim here, I think a 10 mile race is yer man ( what's hte gap? 3\4 weeks? plenty)....a time trial is risky, I know B mentioned the injury risk but I would be more worried about not hitting your target, on a solo run...in the phoenix park ( in who knows what conditions) and what that would do to your confidence.

I'm not for a second doubting you can hit sub 60, you know yourself that you can but its one thing PBing over 5k in a 10k race, PBing over 10 miles on a solo training run is a different story, especially when you leave your confidence hinging on the outcome.

I hear you on the 10 Mile solo-run point. That's probably why i was fishing for some company initially. I wouldn't say my confidence is hinging on running a fast 10 miler, I suppose I'm just a bit impatient in some respects.

The original plan was to run a race, but that had to change due to the wedding. I just sort of want to run under 60mins for 10 Miles

That being said, If it was a tough day and I ran 62mins it wouldn't affect my confidence for the Half at all....I just figured on a sub 60 10 Miler boosting my confidence further that's all

Swashbuckler · 28-03-2019 9:55am

I think you will run under 60mins for 10miles in the Half. That counts right?

Itziger · 28-03-2019 11:09am

You're well set. I have a couple of workouts that I really like for the Half and even though you'd normally need to build up to them, you're more or less built up already!

I'd either do 15min@HM pace+3x1k@10+15min@HM. That's a fairly big one.

Another peak one is 3x17 mins @ HM pace (that's the one I missed out on recently cos of a minor injury. I did get the 3x15mins session in)

Then there's a progression run. You'd have a fair idea yourself on how to construct one.

Like most of the other posters, I'm not really sure what the 10 miler will get you.

Swashbuckler · 28-03-2019 2:51pm

Bet you're sorry you asked now

healy1835 · 30-03-2019 12:47pm

Limerick Half Marathon Week 5 of 10

Mon: 13k Recovery: Split over Daily Mile stuff at lunchtime, XC with the kids after school and a few miles myself afterwards.

Tue: AM 7.5k: 38:09 @5:03/km
PM 7.5k: 36:50 @4:55/km

In and out of work.

Wed: Session: 6x1Mile off 90secs

5:40, 5:37, 5:34, 5:36, 5:34, 5:31

Did this on the track and it passed without a hitch really. Glorious day, felt fast and effort levels felt spot on. About 10 Miles in total. Started to feel like I was brewing something afterwards.....

Thu: 16.5k Easy: 1:20:23 @4:52/km

Up in town for some CPD so got the chance to nip off to the PP for 10 miles in pretty spectacular weather. Even cracked out a singlet for this one!

Fri: Daily Mile Stuff: 3Miles: 23:15 @4:49/km

Bit of a rest day. Think I'm feeling better....

Sat: Session: 3x2Miles off 90secs.

Original plan was for these to be 'hard efforts'.....never got around to finding out what pace that would have been as I was told to back off a bit after last weeks exertions, Wednesday's session and the fact I was feeling a bit off during the week. So it was suggested to see how HMP felt and if that felt ok, maybe a tad quicker than that.

I'd made some questionable mini-egg based dietary decisions last night so I wasn't really feeling this one in the warm up

Get to 3k of a warm up and then I start the first rep. Glance down at the watch after about 200m, 3.18 showing....Jaysus, slow down Johnny, glance again at watch and I am slowing, 3:40 showing now, great....hold this pace or close to it and I'll be happy. Glance again, 3:55...what is happening!?....stop looking at watch. Look again at watch, 3:82....I've been looking at the distance. Never pressed lap button to start the workout.

briefly think about jacking the session in!....decide then to do 2x2 mile and then a mile rep at the end.

Splits: 11:54, 11:52, 5:52

Had enough of the watch by the end and warmed down without it! 10 miles for the day give or take I reckon. Steady LR tomorrow.

shotgunmcos · 30-03-2019 4:21pm

Wow tasty 6x1m and 3x2m sessions in the same week. You are flying! Honestly don't think you need a 10m TT ahead of Limerick.

healy1835 · 31-03-2019 5:56pm

Sun: LR: 26.5k: 1:55:31 @4:22/km

Got out later in the afternoon as Mothers Day business took precedence in the morning

Wanted a steady, progressive effort, so figured out a route beforehand and headed out. About 2k in I'm already regretting wearing a jacket, but its manageable at the moment. Wasnt sure of the exact breakdown of the progression...the route is hilly enough so it wouldn't fit into neat sections. Run went a bit like this...

5k @4:38/km ave
8k @4:26/km ave
13.5k @4:12/km ave

Felt strong out there, dropped my jacket into a friend's house in Kilcullen about 15k in, was seriously drenched in sweat

had a quick glass of water and set off again....I've never finished, actually never really ran any part of a LR at that pace. It felt very comfortable, a good sign for further down the road hopefully.

109k for the week.

healy1835 · 05-04-2019 4:43pm

Limerick HM Week 6 of 10

Mon:
9K Easy: 44:54 @4:59/km
Squeezed this in before an afternoon meeting.

7k-ish in XC with the kids after school and a couple of miles on my own

Tue: 3 Daily Miles @4:40/km

5k Relaxed: 22:43 @4:32/km
Strapped for time in the evening, got this little guy in.

Wed: 2 Daily Miles @4:40/km

12k Easy: 58:22 @4:52/km

Thu: 2 Daily Miles @4:46/km

14k Easy: 1:09:48 @4:59/km
Across the windswept plains with some nice sleet for company. What a difference a week makes! The days when I can get a couple of miles in with the kids at lunch times are great.....

Fri: 8 Mile Tempo: 48:55 @3:48/km

So the 10Mile TT got canned, but a longer effort was prescribed....this came in the form of an 8 Mile Tempo. The plan was to go faster than my previous 8 Mile Tempo from week 1, but not going faster than HMP. Was able to do this in the PP, so chose the loop from Chesterfield Ave - North Road. About 7k in total, including the drag up past the zoo but nothing bumpy like the other side of the park. Pretty much went to plan, upped the pace bit by bit and had a strong last couple of miles that were up the drag and into the wind and rain.

Splits: 6:07, 6:15, 6:13, 6:07, 5:57, 5:58, 6:07, 6:11 @6:07 ave.

2 Mile wu & 4k cd.

Will get a run in the morning and then its off to a wedding so Sunday will be a rest day. Have packed a lot into the last 3 weeks......a few pints tomorrow have been earned I reckon

AuldManKing · 05-04-2019 8:59pm

thats a super 8m Tempo - well done on that - enjoy those pints.

healy1835 · 10-04-2019 9:33pm

Sat: 12k Recovery: 1:00:25 @5:02/km

Pre wedding run. Off down to Dunmore East for a great day out.....a good few ales were had. That's it now until after Limerick.

Sun: nope.......spent my hangover tracking AMKs exploits in the Netherlands. Tracking people in a marathon really is a rollercoaster ride

I was so inspired I told myself I'd get out for 5 miles that evening when children were asleep......alas I fell asleep before some of the aforementioned children

92k for the week.

Limerick Half Marathon Week 7 of 10

Mon:
11k Easy: 55:15 @5:01/km

Felt sluggish, but it was to be expected.....

Tue:
2 Daily miles @4:45/km

14.5k Relaxed: 1:07:10 @4:38/km
Sister picked me up a birthday present of some Nike Zoom Flys on her holidays so gave them their debut. Definitely more suited to faster stuff I reckon......but felt decent enough on this one.

Wed: Session: 5x2k off 2mins @>HMP, 2mile w/u & c/d

Splits: 7:18, 7:15, 7:29, 7:18, 7:15

Partner was struggling a bit so I let him lead the 3rd rep to get a bit of respite. Felt pretty strong out there today, that pace felt very manageable. Did the last rep on my own and it felt like I could have done a few more......zoom flys felt great on this one. 17.5k for the day.

AuldManKing · 10-04-2019 11:01pm

Did you ever run a 2.52 Marathon............................now, let me tell you about mine.......

healy1835 · 11-04-2019 6:49pm

AuldManKing wrote: »

Did you ever run a 2.52 Marathon............................now, let me tell you about mine.......

Keep the zingers coming Alan

you've earned them......im under serious pressure for DCM now

healy1835 · 11-04-2019 6:52pm

Deliberating about what time to target in Limerick......any log readers with some advice

Swashbuckler · 11-04-2019 8:24pm

healy1835 wrote:

Deliberating about what time to target in Limerick......any log readers with some advice

Dont target anything! Run as well as you can on the day

I've given up targeting times. Too many variables.

That being said I would say youre probably in or around 1.18 shape..... Ish

AuldManKing · 11-04-2019 8:31pm

I'd say 78 / 79 - The danger you'll face is going off too hard based on your 'fast' rep times & your 10k/5k exploits.
It'll feel easy for the 1st bit!

healy1835 · 12-04-2019 8:48am

Swashbuckler wrote: »

Dont target anything! Run as well as you can on the day I've given up targeting times. Too many variables.

That being said I would say youre probably in or around 1.18 shape..... Ish

AuldManKing wrote: »

I'd say 78 / 79 - The danger you'll face is going off too hard based on your 'fast' rep times & your 10k/5k exploits.
It'll feel easy for the 1st bit!

Thanks gents....yeah I'm pretty much here alright. I'm not as time focused as I used to be....but still, I need something to work towards

I'm gonna aim to get to 10 miles in under 60 mins and then see where I am....that pace would put me on target for 1:18:30ish. In an ideal world I'll be kicking on but we'll cross that bridge when we come to it

Swashbuckler · 12-04-2019 10:27am

healy1835 wrote:

Thanks gents....yeah I'm pretty much here alright. I'm not as time focused as I used to be....but still, I need something to work towards I'm gonna aim to get to 10 miles in under 60 mins and then see where I am....that pace would put me on target for 1:18:30ish. In an ideal world I'll be kicking on but we'll cross that bridge when we come to it

That was one thing I meant to mention in my previous post. Limerick isn't the kind of half marathon where you push on. The last three miles it's really a case of if you manage to hold the pace you were running then you're doing very well.

No accounting for the conditions on the day so it's probably best to have multiple plans. I was the same before Charleville figuring out what way I was gonna approach it. On the day the conditions were absolutely ideal so I figured to hell with it I'm going aggressive and if I blow up so what. Limerick is obviously different with it not being flat. My approach in Limerick would be targeting a little slower than target pace for the first couple of miles, ease into it and then kick on in dooradoyle/Raheen. But it all depends on the conditions. A ****e days weather will put an end to all plans of pace.

healy1835 · 12-04-2019 10:39am

Swashbuckler wrote: »

That was one thing I meant to mention in my previous post. Limerick isn't the kind of half marathon where you push on. The last three miles it's really a case of if you manage to hold the pace you were running then you're doing very well.

No accounting for the conditions on the day so it's probably best to have multiple plans. I was the same before Charleville figuring out what way I was gonna approach it. On the day the conditions were absolutely ideal so I figured to hell with it I'm going aggressive and if I blow up so what. Limerick is obviously different with it not being flat. My approach in Limerick would be targeting a little slower than target pace for the first couple of miles, ease into it and then kick on in dooradoyle/Raheen. But it all depends on the conditions. A ****e days weather will put an end to all plans of pace.

Yeah that thought did occur to me as I wrote that post. Whilst I was on autopilot for the full last year, I do remember the Gaelic Grounds. 58mins for 10 miles it is so

but in all seriousness, I'll take those nuggets under advice. I have it on very good authority that the weather will not be an issue

healy1835 · 14-04-2019 5:27pm

Thu:
2 Daily miles @4:54/km

11k Easy: 54:20 @4:56/km

Fri:
12.5k Easy: 1:03:46 @5:06/km

Sat:
10k Buggy: 50ish
Watch died, went up to collect number for local 10k the next day

Sun: 27k Long Run inc Newbridge Hockey Club 10k (37:23)

Plan was to run the race as a HM tempo type effort. Biggest priority was not to get involved in a race of any kind and stray from the plan. My friend is the chairperson of the Hockey Club so that was the main reason I was running this one.....6k w/u, took myself down to start line. I sort of figured it might be a thin enough field with a few lads from the club going up to the GIR in the PP and it panned out that way. Route was tricky enough on a lot of fairly exposed roads around the Curragh, with a couple of hills which were both ascended and descended on the out and back route. Had company until the 5k race turned around and then I was on my todd out into the wind and the 5k about turn. Kept my concentration and allowed the breeze to work in my favour on the way back. Crossed the line in 37:23 and a, ahem, trip to the winners enclosure

11k after a quick drink and half a banana at the finish line. Felt pretty decent afterwards, a nice way to finish the week.
109k for the week.

OOnegative · 14-04-2019 5:31pm

Good man J, winning when your at a canter, love it!!

kerrylad1 · 14-04-2019 7:18pm

Congratulations on the win.I am doing ur 4 weeks apart Marathon plan.Be interesting to see how it goes.

healy1835 · 14-04-2019 7:29pm

kerrylad1 wrote: »

Congratulations on the win.I am doing ur 4 weeks apart Marathon plan.Be interesting to see how it goes.

No refunds

the Tiger beers, Guinness and take aways are also vital.....

dublin runner · 14-04-2019 8:03pm

Name to face now! Good to see you earlier.

Hope you warmed up after - unbelievably cold and windy! Great bunch of people around that neck of the woods.

healy1835 · 14-04-2019 8:18pm

dublin runner wrote: »

Name to face now! Good to see you earlier.

Hope you warmed up after - unbelievably cold and windy! Great bunch of people around that neck of the woods.

Yeah went back to the car for hat,gloves and jacket before I pottered around for 11k

nice to meet you as well A....I know the Hockey Club were delighted with the race.

AuldManKing · 15-04-2019 11:47am

Good man - nice to read that.

healy1835 · 22-04-2019 4:45pm

Limerick Half Marathon: Week 8 of 10

Mon: 12.5k Easy: 1:00:29 @4:50/km

Tue: 13k Easy: 1:03:02 @4:51/km
Wasn't feeling this one, throat scratchy and a bit of a headache....omens weren't good.

Wed: Previous nights **** show in the Nou Camp was still clouding my humour and wasnt in any mood to do.....

Session 12x500m off 70secs.

I had a 400's session down in the plan, but my training partner was doing this session, which wasn't a million miles off what I was going to do anyway, so I joined him rather than face a solo session.

Splits: 100,96,95,92,*98,*101
96,94 93,95,93,91

*GPS waaaay off on these two.

Solid session, moving by the end. Company was great. He's getting back to something near top shape, so we'll hopefully get a good few in together this summer as he's off to Berlin to set me another marker for Dublin

Thu: 9 Miles Relaxed: 1:07:21 @4:39/km

The feared dose never came, and this one just arrived with the good weather. One of those days where it seemed easy.

Fri: 8 Miles Easy: 1:01:48 @4:48/km

See Thu

Sat: Session 2x2 Mile (11:50, 11:53)

Meant to be 3x2 mile bit didn't get out until nearly 9 o'clock as my lovely wife was not feeling great all day. Probably should have canned it as I was pretty tired leaving the house.....rallied a bit after a warm up and got 2 reps done. Things felt like they were starting to fray a bit towards the end of the second; form, breathing, effort levels......decided that 2 was better than none and did a decent warm down and then home to bed.

Sun: 12k Buggy: 1:00:26 @4:59/km

LR was pushed until Mon, so got this in before a very ropey day on the nutrition front....

91k for the week.

Limerick Half Marathon: Week 9 of 10

Mon: Long Run: 26k Steady: 1:52:29 @4:20/km

F*$k me, I'd almost forgotten what it was like to go long in decent weather. Didn't bring any drink, but thankfully avoided a bonk by finding a euro on the ground coming into Kilcullen. That water saved me from sending up the rescue flare I think......run itself was grand, a little ropey last mile or so, but that was purely self inflicted by today's hydration and yesterday's nutrition. The breeze was cat as well, I don't think I've ever been on a run where a strong breeze has helped me less

into the run in now.....

Edit: 7:45pm.....big sunburnt gimp on me now as well.

healy1835 · 27-04-2019 10:45am

Did an early morning session on Thursday and felt like I was running on empty. Took yesterday off and gonna take today off. Not feeling fantastic, hopefully the rest will do the trick. Better this week then next I suppose. Will hopefully get out tomorrow for an easy 20k.

Duanington · 27-04-2019 10:56am

healy1835 wrote: »

Did an early morning session on Thursday and felt like I was running on empty. Took yesterday off and gonna take today off. Not feeling fantastic, hopefully the rest will do the trick. Better this week then next I suppose. Will hopefully get out tomorrow for an easy 20k.

Easy does it J - you've put in a hell of a training block, sounds like you're doing the right thing to me

Swashbuckler · 27-04-2019 2:12pm

Early morning sessions are a b*tch even when you're on top form. But yeah take it handy

aquinn · 29-04-2019 3:44pm

Are you ok J?

healy1835 · 29-04-2019 7:33pm

aquinn wrote: »

Are you ok J?

Thanks A

eh, not fantastic. Took Fri & Sat off, then had to pull up before the end of LR yesterday. Was grand for about 10miles but energy levels just seemed to tank very quickly. Running partners had to drive back and pick me up

Not sure what it is, took today off work, plenty of vitamin c and electrolytes. Hopefully it'll pass. I'd like to think i AM able to see the bigger picture and that a) it should pass and I'll run Sunday, or worst case scenario b) I don't get to run Sunday. It is frustrating though....

aquinn · 29-04-2019 8:31pm

healy1835 wrote: »

Thanks A eh, not fantastic. Took Fri & Sat off, then had to pull up before the end of LR yesterday. Was grand for about 10miles but energy levels just seemed to tank very quickly. Running partners had to drive back and pick me up
Not sure what it is, took today off work, plenty of vitamin c and electrolytes. Hopefully it'll pass. I'd like to think i AM able to see the bigger picture and that a) it should pass and I'll run Sunday, or worst case scenario b) I don't get to run Sunday. It is frustrating though....

Is your heart rate elevated and do you feel like you have a dose?

Rest and decent diet this week. Plenty of fluids. Did the kids have a dose recently and or it is only hitting you now?

Berlin Q or Bust: Road to sub 2:45

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