Rotterdam 2010 sub 2.50

asimonov

Good going heffsarmy, training mileage is building nicely for you. Keep it going.

heffsarmy

Mon 9miles avg 7.30min - This was a warmup with 4 x 1200mm with 3min Rest then cooldown, plan was to keep them around 4.10, splits for reps are below. It felt a bit dodgy doing the reps as I slipped a few times.

1st rep 4.12
2nd rep 4.14
3rd rep 4.10
4th rep 4.04


Thanks asimonov things are going well, the mileage this week will get to mid 50s, then the following 2 weeks I'll push the mileage too high 60s.

heffsarmy

Tues 5miles - avg 7.20m/m Just a little leg stretcher

Wed - Abandoned run went on my snot twice within a mile, would have been better on a pair of ice skates.

Thurs 20miles - avg 7.30 - After yesterday I done this at a very cautious pace, it was a very pleasent. I felt great all the way through considering I did'nt take on any fluids during the run. I got too try out my new running jacket a gore mythos, which I got in runnways on parnell street for 150, in the sale, its an excellent jacket.

Anways Happy Christmas too everyone

heffsarmy

Fri 5miles pace 7.14 - recovery run from thurs 20miler

Sat 5miles pace 5.35 - I wanted to do a short fast run, pace felt comfortable.

Sun 11miles pace 7.05 - It was a nice morning run

Mon 7.5miles - 6,58 pace - I might get out tonight for another 5 or 6 miles.

Total miles for last week 55miles

village runner

Stephens day 5 miles at 5.35 appears that a 2.50 will be a piece of pi**.

Speedy44

Sat 5miles pace 5.35 - I wanted to do a short fast run, pace felt comfortable.

5mls in 27:55 in a training run ........... you've got at least a 2:45 in you Heff.

ecoli

5.35 pace for a five mile i would reckon that 2.40 would be a more reasonable target provided you get the strength work in 5.40 pace is roughly 2.37 marathon (approx given pace drop with longer distance) so i say try hit the 2.40 mark
Best of luck with it

heffsarmy

Thanks lads for the comments, the training seems to be working. I'm doing a 10mile race in Dungarvan at the end of january that will give me a better idea of my marathon pace, I would be delighted with sub 2.50 but if I can run faster I will.

Tues 9miles avg 7.27 - In contrast to last saturdays 5miles this was the worst run I have had, the weather was SH!T, it was the strongest head wind I tried too run against, on the second last rep I thought I was on a treadmill running like a lunny and going no were, so I just dropped off the pace, I also knocked the last rep on the head. Session was supposed to be 20 min warmup with 5 x 1200mm with 3min Rest then cooldown, plan was to keep them around 4.10.

1st rep 4.05
2nd rep 4.21
3rd rep 4.05
4th rep 4.44

I hope this crap spell off weather lifts soon, have'nt been out on my bike in ages and I refuse to by a turbo trainer.

shels4ever

heffsarmy wrote: »

I hope this crap spell off weather lifts soon, have'nt been out on my bike in ages and I refuse to by a turbo trainer.

Today doent look much better, have a tempo run planned at lunch but looks like it could be a very bad day.

heffsarmy

Just had a look at the forecast shel4ever and you right, looks like were in for another crap day, it will be a nightmare if this turns to ice...I suppose it could toughen us up or drive us to drink:D

dermCu

the training seems to be working.

I don't think so Heff, you are just being modest. Very few of us could drop in 5 @ 5:35 and feel in control after a few months of dedicated running. I know you've been doing Tri's etc but that's still impressive.
I've said it before but in my opinion you really should think about focusing on the shorter stuff once Rotterdam is taken care of. From the above it looks like you could run times most of us would only dream about. Then again its up to you and what you enjoy doing.

Endurance can be drilled into people but raw speed like you have is much harder to come by.

heffsarmy

Wed 8.14miles avg 6.46m/m - Weather was brutal, planned to do 10 but was freezing cold so called it a day.

Thurs 15miles avg 6.27m/m - Best day for running this week no ice, rain or hurricanes!

dermCu thanks for the flattering comments, but I think having a bit of speed is only part of the equation ie a small part, 95% would be a combination of lifestyle, training, dedication and goals etc. I ain't complaining as I'm enjoying the running at the moment and any improvements will be more than welcome

Slogger Jogger

A nice run to finish the year. Good luck in 2010 Heff.

heffsarmy

Thanks slogger Jogger, going out now for a bit off rehydration:D

heffsarmy

Mon 6.2mile avg 7.30pace - First run in a few days, had been sick

Today was my first run since new years eve. Not sure if it was food poison or a stomach bug on new years days, I woke up feeling sh1t, was sick all weekend only started to eat sunday evening. So last weeks mileage was 39miles. Still not feeling 100% and with the bad weather at the moment I was'nt going to let it stop me, so at lunch hour today I went to moore street and bought a cheese grater and screwed it too an old pair off runners I had. It works a very well, tones of grip did'nt slip once. I plan to get plenty of miles in this week, I'm also going to lay off the booze during the week until dungarvan 10miler.

village runner

heffsarmy wrote: »

Mon 6.2mile avg 7.30pace - First run in a few days, had been sick

Today was my first run since new years eve. Not sure if it was food poison or a stomach bug on new years days, I woke up feeling sh1t, was sick all weekend only started to eat sunday evening. So last weeks mileage was 39miles. Still not feeling 100% and with the bad weather at the moment I was'nt going to let it stop me, so at lunch hour today I went to moore street and bought a cheese grater and screwed it too an old pair off runners I had. It works a very well, tones of grip did'nt slip once. I plan to get plenty of miles in this week, I'm also going to lay off the booze during the week until dungarvan 10miler.

You should have put that grater on the new thread 2 weeks ago.........

heffsarmy

Tues 10miles avg 6.50m/m - Lovely night for a run, has some class tunes on the ipod.

heffsarmy

Wed 6miles avg 7.09m/m - Had a great run tonight, the park was like a winter wonderland, no cars on the back roads, was bounding like a deer through some off the fresh powder. Chester field avenue was like a car park from castleknock gate to parkgate street.

traininglog

great training log hefsarmy,have you got a coach or where are you getting your training from?when is the marathon?
whats your longest run so far,as many people have commented you seem to have plenty of speed but how are you finding the longer stuff?
have you done a half marathon before?

heffsarmy

Traininglog things are'nt going too bad, although being sick last week and the weather at present don't help. I'm using Daniels running formula as a basis for my training, the marathon is in Rotterdam 11th april. I've done a 20miler so far, but I'll be picking up the pace on these when I get a few under the belt. Last year done the Connemarathon in 1hr 22mins, I would be alot faster than this now.

heffsarmy

Thurs 12.5miles avg 7.10 - Very foggy in the park made things a little cold, still plenty of snow on the ground, nice plesent run.

heffsarmy

Fri - Rest

Sat 20miles avg 7.20m/m - Pace was slow today, found the run though as ploughing through the snow takes it toll on the legs. I suppose its a good strenght work out for the legs. Glad to finish the run, some mad heads in the park, one fella was in a canoe being towed around the roads by a car, I was target practice for about 10 kids with snow balls. The auld cheese graters did'nt last the run will have to stick another one to my soles.

TheRoadRunner

heffsarmy wrote: »

Sat 20miles avg 7.20m/m

How do you think 7.20 minute miles in the snow compares to your normal pace on the road or grass? Must add close to 30 seconds per mile IMO.

heffsarmy

TheRoadRunner, I think you could easily add 30secs to normal pace when running in heavy snow, I found myself running on the road today were the snow was alot more compact, must easier to keep a steady pace going.

Sun 7mile - avg 7.15 - This was a recovery run, even though the pace was quicker than yesterday felt alot easier as I decided to run on the road were the snow was more compact.

This weeks total 60+ miles.

Gringo78

heffsarmy wrote: »

Sat 20miles avg 7.20m/m - Pace was slow today

Great running and training with so much time to go before Rotterdam. How far do you plan to go on your long run? Theres a school of thought that your long run should last as long as your planned race time i.e 2:50 (I think you'll be pushing 2:40-2:45 though). That would put you in line for running 24-26 miles as your long run, is that something you are planning on doing or will you do pacier 22 mile runs? Tunguska has made the 26 mile LSRs all the rage for 2010.....

TheRoadRunner

heffsarmy wrote: »

TheRoadRunner, I think you could easily add 30secs to normal pace when running in heavy snow, I found myself running on the road today were the snow was alot more compact, must easier to keep a steady pace going.

Yeah I noticed that myself yesterday. Ran my last mile on snow free roads and it was close to 50 seconds quicker than running on the snowy footpaths :eek:. I was probably a little overexcited when I got running freely.

I'm sure this snow running can have benefits for strengthening leg muscles but I'm getting a bit wary of potential leg injuries now as well.

heffsarmy

Thanks Gringo78, I plan to do up 24miles, if I'm feeling good I might go over the 26miles, depends on the day and the run. It will be the furthest I have ran in training, it will be a good mental boost if I do it a decent pace.

TheRoad Runner its crazy the difference in pace, it feels like I have been training in the artic the last few weeks, looking forward to running on the pavement. I wonder how many people have got injured over running on the snow, to be honest I don't know off any, although the runners I do know alot did'nt bother to go running on the snow.

heffsarmy

Mon 10miles avg 7.10 - Feet were soaking running through sluch and ice, I think I need a holiday.

heffsarmy

Tues 0miles - Got lazy weather did'nt help, blowing a gale.

Wed 10miles avg 6.20m/m - First enjoyable run in what feels like a longtime, no ice, snow, wind, rain or cheese graters;) Plan to get out for 18 or so 2nite.

dermCu

heffsarmy wrote: »

Wed 10miles avg 6.20m/m - First enjoyable run in what feels like a longtime, no ice, snow, wind, rain or cheese graters;) Plan to get out for 18 or so 2nite.

Very nice Heff, you are flying. Interested to see how you get on tonight with that 18. I'd be a bit wrecked the day after 10 miles like that.

heffsarmy

Thurs - Things did'nt go too plan, came home start messing around with new chain rings for my bike and I had promised to bring the wife to the local for dinner, gets her out off the kitchen now and again Ended up no running.

Fri 18miles avg 7.04m/m - Had the day off work, so it was handy to recover from the few beers last night, started off slow then picked up the pace towards the end of the run, last 2 miles felt a bit tough as I was dehydrated, did'nt take on any fluids during the run. On another note I bought a gore waterproof running jacket 'mythos' a few weeks ago, its like putting a plastic bag over me, I sweat buckets in it. After todays run the sweat just poured out off the sleeves. Personally I think all that gortex marketing is BS, breathable my arse, I have an old nike jacket I don't sweat half as much in. Rant over about the jacket.

Thanks Dermot, you definetly picked the right time for your holiday last week and you got some runs nice runs in yourself. The hills you were running must have been savage as I know you do plenty of mountain running. I think I'll start running over howth head, as part off my training to help strenghten the legs, I done it a few times last year and felt great after it.

heffsarmy

Sat 6.2 miles avg 9.21m/m - Went for a run with the Bro yesterday pace was slow, I did'nt mind, nice day for a run.

Sun 11miles avg 6.52m/m - This was a tempo session over 2mile warm up and 2mile cooldown, 6 x 1mile tempo pace with 1minute rest. Mile tempo pace are below, nice day for a run, did'nt need a jacket was sweating buckets.

mile 1 - 5.51m/m
mile 2 - 5.48m/m
mile 3 - 5.49m/m
mile 4 - 5.55m/m
mile 5 - 5.54m/m
mile 6 - 5.43m/m

Total miles this wk 55+

Next week I will be popping my cheery with a 70mile+ wk.

theboyblunder

enjoying the log heffsarmy

10 miles @ 6'20 is some running! Good luck with the run in to rotterdam

heffsarmy

Thanks theboyblunder,

Mon 6.2miles avg 6.50m/m - Plan was to do 10miles but I did'nt get out off work till late, so just got in a nice miler instead.

heffsarmy

Tues 11.5miles avg 6.47 - 10min warmup followed by 4 x (12min tempo pace + 2min jog), 10min cooldown. Split pace for 12min reps below. Was happy with the tempo pace just under 6m/m, its was windy 2nite in the park.

1st rep - 5.57m/m
2nd rep - 5.55m/m
3rd rep - 5.56m/m
4th rep - 5.57m/m

village runner

heffsarmy wrote: »

Tues 11.5miles avg 6.47 - 10min warmup followed by 4 x (12min tempo pace + 2min jog), 10min cooldown. Split pace for 12min reps below. Was happy with the tempo pace just under 6m/m, its was windy 2nite in the park.

1st rep - 5.57m/m
2nd rep - 5.55m/m
3rd rep - 5.56m/m
4th rep - 5.57m/m

Good session there heff. Which of the 12 min do you find the most difficult ? Or do you go on heart rate ???

heffsarmy

Thanks viallge runner, I did'nt find any off the reps anymore difficult than the other, on each rep I had to run into a strong head wind which made things diffcult to keep a steady pace, but over all it was a enjoyable run. Roll on Dungarvan I'll be happy with 59.59.

TJC

heffsarmy wrote: »

Thanks viallge runner, I did'nt find any off the reps anymore difficult than the other, on each rep I had to run into a strong head wind which made things diffcult to keep a steady pace, but over all it was a enjoyable run. Roll on Dungarvan I'll be happy with 59.59.

10 miles in 6:20 pace in trainin...
You'll smash 60 mins in Dungarvan...by a long shot!!!
Best of luck with it..

Abhainn

heffsarmy wrote: »

Roll on Dungarvan I'll be happy with 59.59.

Ya right. You've made a massive improvement since the LAKEs 10K in Sept.
57's for you in Dungarvan lad, no problem

heffsarmy

Thanks TJC, Abhainn I would be delighted with if I got into the 57s, sure I'll see what happens on the day.

Wed 5miles avg 6.50m/m - Wanted to get a longer run in but was'nt feelin too good, so cut the run short.

Thurs 10.5miles avg 7m/m - Nothing special just a handy 10miler.

Frid 5miles avg 7m/m - Just a handy 5miler.

Plan to get out for a few miles 2nite, then a 20miler 2moro with a few miles at tempo pace thrown in. I won't hit 70miles this wk as I hoped, it will have to wait for another week.

heffsarmy

Sat - Ended up no running

Sun 20miles - I enjoyed the run 2day, 2mile warm up + 4 x (1mile tempo + 1min rest) + 9.5miles easy running + 3mile tempo + 1.5mile cooldown. This was'nt a typical 20miler for me and was dreading doing the 3mile tempo but to be honest did'nt find it too bad, felt grand after it. Tempo rep pace below

1st 5.53m/m
2nd 6m/m
3rd 5.54m/m
4th 5.59m/m

3mile tempo 6m/m

Total for the week 58miles - had planned to get into the 70s but that can wait for another week, when I'm feeling up for it.

heffsarmy

Mon 5miles pace 7.27m/m - Recovery run

Tues 11miles pace 6.32m/m - Steady pace run, enjoyable run.

Oisin11178

Some good sessions there heff. You are flying.

Slogger Jogger

Good work Heff.

village runner

Keep it up Heff. You will be true to your title.
Sub 2.50 i hope.

heffsarmy

Thanks lads things are gooing well, lookin forward to race on sunday, hope we get a fine day.

Wed 10.5miles pace 6.49m/m - Had a good session 2nite really enjoyed it. started off 10 min warmup + 4 x (1mile Tempo + 1min rest) + 5min Easy + 3 x (1mile Tempo + 1min rest) + 10min cooldown. Tempo pace reps below

1st 5.50m/m
2nd 5.55m/m
3rd 6m/m
4th 5.52m/m
5th 5.49m/m
6th 5.54m/m
7th 5.28m/m ran the last quater of this mile fast

dermCu

That's another great session Heff. Best of luck in Dungarvan. Just watch out for that first mile. With the kind of form that you are in the temptation will be there to blast out the first mile. Doing that could ruin what would have been a smashing time.

theboyblunder

savage running! great stuff. wish i could do that....

heffsarmy

Just a quick update, was over cautious for first few miles off the race as I stayed overnight and ended up on the beer, not too many, half a bakers dozen. It was a great day for a run happy with finishing time 57min 18secs, felt good all the way during the race. Lookin forward too a few beers this afternoon.

Speedy44

heffsarmy wrote: »

Just a quick update, was over cautious for first few miles off the race as I stayed overnight and ended up on the beer, not too many, half a bakers dozen. It was a great day for a run happy with finishing time 57min 18secs, felt good all the way during the race. Lookin forward too a few beers this afternoon.

so thats the trick, beer the night before the race ! And there I was drinking water & eating porridge :rolleyes:

Good job Heff