Rotterdam 2010 sub 2.50

Krusty_Clown

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.

That's a great time heffsarmy. congrats. Is that a pb for you?

Gringo78

heffsarmy wrote: »

JI 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.

That would have been quite a time with no beer, so with beer the night before its quite an astonishing run....will be interesting to see how fast you go over the next few years considering you're relatively new to this game

dermCu

Great run Heff. Get in a couple of quality long runs over the next few weeks and sub 2:40 will be a possibility.

TheRoadRunner

+1 the times you are running in training and now races make this a realistic target. I'll be keeping an eye on your progress as 2.40 is my goal this spring and I'm no where near you at this moment in time. Keep it lit.

heffsarmy

Krusty_Clown wrote: »

Is that a pb for you?

Thats a pb

dermCu wrote: »

Get in a couple of quality long runs over the next few weeks and sub 2:40 will be a possibility.

I'm goin to get another race in next month if all goin well I'll have a crack at sub2.40.

I drove the course before the run and the last 2miles were a bit of a drag so I wanted to keep some in reserve and not blow up. First mile I thought was handy pace but was a 5.23 m/m I was running behind a group of about 15 lads, I had'nt run a 10mile race in ages (it was my 2nd) and just wanted to get under the hour so I eased off the pace with a second mile 5.39m/m, I dropped off the back off the group and paired up with 2 other lads, we kept a handy pace for about 3miles into in a slight head wind with a 5.41, 5.53, 5.52. Hit the 5mile mark at 28.30. I felt good at the 5miles and we kept a decent pace, had one lad running shoulder to shoulder for about 3miles, 5.49, 5.45, 5.44. I knew the drag was coming up, but I felt strong so I kicked on and dropped the lad off my shoulder and started to catch a few lads on the hill and on the last mile, 5.45 and finishing mile 5.30. I had a good bit left in the tank and looking back on the race I should have stayed in behind the group off lads, they would have given me better shelter into the head wind. Something I will use in my next run. It was a great race and has to be one off the best value races in Ireland, credit to the organisers. It would be great if other organisers took this approach instead of being out too screw people. Will be back next year.

Sosa

well done heff,great time

Oisin11178

heffsarmy wrote: »

Thats a pb



I'm goin to get another race in next month if all goin well I'll have a crack at sub2.40.

I drove the course before the run and the last 2miles were a bit of a drag so I wanted to keep some in reserve and not blow up. First mile I thought was handy pace but was a 5.23 m/m I was running behind a group of about 15 lads, I had'nt run a 10mile race in ages (it was my 2nd) and just wanted to get under the hour so I eased off the pace with a second mile 5.39m/m, I dropped off the back off the group and paired up with 2 other lads, we kept a handy pace for about 3miles into in a slight head wind with a 5.41, 5.53, 5.52. Hit the 5mile mark at 28.30. I felt good at the 5miles and we kept a decent pace, had one lad running shoulder to shoulder for about 3miles, 5.49, 5.45, 5.44. I knew the drag was coming up, but I felt strong so I kicked on and dropped the lad off my shoulder and started to catch a few lads on the hill and on the last mile, 5.45 and finishing mile 5.30. I had a good bit left in the tank and looking back on the race I should have stayed in behind the group off lads, they would have given me better shelter into the head wind. Something I will use in my next run. It was a great race and has to be one off the best value races in Ireland, credit to the organisers. It would be great if other organisers took this approach instead of being out too screw people. Will be back next year.

Savage heff absolutly savage:D

Abhainn

Abhainn wrote: »

57's for you in Dungarvan lad, no problem

See heff I told you. But seems if you had gotten the finger out a 56 was a good possibility.
Very solid last mile too.
It will a good tester churning out those 06:05 miles come big race day - keep it going.

heffsarmy

Mon Drove back up from Dungarvan so took a rest day

Tues 6miles avg 7.30m/m - More off a recovery run

Wed 8miles avg 6.57m/m - Easy pace run

Thurs 10miles avg 7m/m - Easy pace run

Fri 12miles avg 6.54m/m - Was suppsoed to do this run on thursday but felt tired,so ran it 2nite instead. It was a good session, 10min warmup + 2 x (18mins Tempo + 3min Rest) + 12min Tempo + 20min easy run.

18min avg 5.51m/m
18min avg 5.53m/m
12min avg 5.52m/m

heffsarmy

Sat - Went for a game off golf instead off a run. Great day to be out and about.

Sun 18miles avg 7m/m - Planned to do 20miles, did'nt feel great starting the run, got worse as each mile passed then come the last 2miles I was feeling like sh1t, so I cut the run short. Only 9wks left till marathon, I realize I'll have to pick things up a bite and improve my enduance.

Weeks total 54miles.

heffsarmy

Mon 6 miles avg 7.33m/m - This was a recovery run

Tues 8 miles avg 6.43m/m - Steady paced run, nice evening for a run.

Wed 11miles avg 6.32 - 2miles E + 20min T + 10min E + 20min T + 2miles E, getting used to running at tempo pace avg 5.50m/m, should make running at MP alot easier during my long runs.

Thurs 15miles avg 7.08m/m - This run started fine but felt harder towards the end than it should have been, maybe I was tired after last nights session.

2nite plan to get out for a recovery run, want to be fresh for long run on sunday.

heffsarmy

Fri - Ended up going for a few pints after work

Sat 7miles avg 7.10m/m - Had a bite off a sore head on me starting off, but nice morning for a run. Plan to get a 21miler in tommorow.

heffsarmy

Sat Evening 5miles avg 7.50m/m - Did'nt plan to run tonight but I lost a few quid on the Ireland game , so went for a jog to clear the head.

heffsarmy

Sun 19miles avg 7.02m/m - The plan was to get a 21miler in today with plenty of Tempo pace miles thrown in, but I got called into work last night at 1am did'nt get home till 5am, was wrecked this morning so opted for an easy LSR instead. Felt tired all the way around and I was counting down the miles as they went, I hate to do that on a long run, prefer for the miles to drift by. Had a gel at 16miles, then picked up the pace for the last 3miles 6.25m/m. Feel tired now, but wife wants to be wined, I'm not in the humour.

Total week - 71miles (This is the most I have ran in one week so pleased to be making new ground)

misty floyd

heffsarmy wrote: »

Sun 19miles avg 7.02m/m - The plan was to get a 21miler in today with plenty of Tempo pace miles thrown in, but I got called into work last night at 1am did'nt get home till 5am, was wrecked this morning so opted for an easy LSR instead. Felt tired all the way around and I was counting down the miles as they went, I hate to do that on a long run, prefer for the miles to drift by. Had a gel at 16miles, then picked up the pace for the last 3miles 6.25m/m. Feel tired now, but wife wants to be wined, I'm not in the humour.

Total week - 71miles (This is the most I have ran in one week so pleased to be making new ground)

Thats madness....animal stuff heff. Easy LSR....one day that pace for 19m will be easy for me...one day.

Speedy44

heffsarmy wrote: »

Sun 19miles avg 7.02m/m - The plan was to get a 21miler in today with plenty of Tempo pace miles thrown in, but I got called into work last night at 1am did'nt get home till 5am, was wrecked this morning so opted for an easy LSR instead. Felt tired all the way around and I was counting down the miles as they went, I hate to do that on a long run, prefer for the miles to drift by. Had a gel at 16miles, then picked up the pace for the last 3miles 6.25m/m. Feel tired now, but wife wants to be wined, I'm not in the humour.

Total week - 71miles (This is the most I have ran in one week so pleased to be making new ground)

Know what ya mean about the wife (mine that is, not yours !) She still can't believe she's married to an athlete (she's an artist).
Great running though Heff, its logs like yours that spur me on. When is your marathon again?

village runner

Speedy44 wrote: »

Know what ya mean about the wife (mine that is, not yours !) She still can't believe she's married to an athlete (she's an artist).
Great running though Heff, its logs like yours that spur me on. When is your marathon again?

Rotterdam Apr 11th. And i bet it cant come quick enough.

heffsarmy

village runner wrote: »

Rotterdam Apr 11th. And i bet it cant come quick enough.

I need more faster long runs then I'll be happier

misty floyd wrote: »

one day that pace for 19m will be easy for me...one day.

misty floyd with the amount of quality training your doing it ain't too far away

Speedy44 wrote: »

Know what ya mean about the wife (mine that is, not yours !)

She has twisted my arm headin for a few pints later

heffsarmy

Mon 3miles avg 7.47m/m - Planned a 5miler but left calf felt very tight, stopped a few times to stretch, cut the run short and done plenty of stretching when I got home, felt alot better today.

Tues 12.2miles avg 6.27m/m - Great evening for a run, left calf felt a little tight but when I warmed up things were grand. Plan 2nite was a 2mile warm up + 8 x ( 6mins T pace + 30secs Rest) + 2mile cooldown. Everything went too plan except before the last rep, I had to releive myself ate too many pancakes before run. The tempo rep pace was a bit all over the place.

1st 5.46m/m
2nd 5.39m/m
3rd 5.44m/m
4th 5.46m/m
5th 5.45m/m
6th 5.50m/m
7th 5.52m/m
8th 5.53m/m

dermCu

The quantity and pace are impressive enough but 30s rest?? That's frightening. You've just about slowed down and your off again. Great stuff.

Do you come to a complete halt for that 30s or do you do an active easy jog?

heffsarmy

Thanks Dermot sounds like your over the worst of the knee problem with the run last night. Last nights run was from Daniels Running formula book, during the 30s I just walk or jog, but I would prefer not too stop as it knocks me out of my stride. I would prefer to do 2 x (24mins Tempo + 2mins rest), I'm gonna stick to his sessions though as they seem to be working for me.

heffsarmy

Wed 0miles - Got stuck in work did'nt get home till late

Thurs 16miles avg 6.47m/m - Pace felt very comfortable, I think those tempo runs are starting to pay off.

heffsarmy

Fri 5miles avg 7.47m/m - This was a recovery run, want legs to be fresh for long run sunday.

Was reading a post on ideal race weight and it was a bit off an eye opener for me. I'm 5' 11 and over 72kg, about 4.5kg heavier then the min race weight or 8kg heavier than race weight for a person my height. If I even drop 4.5kg before Rotterdam that will have serious impact on my results, time too get food intake cleaned up.

heffsarmy

Sat 6mile avg 6.59m/m - Easy pace run.

Sun 18miles avg 6.17m/m - Started the run with 2 easy pace miles then picked up the pace and held it at around 6.12m/m for the rest off the run. Stopped twice for water and a gel. It was a nice day for a run, glad to see all the snow melted away by the time I got out.

Total for the wk, 60miles.

Oisin11178

Where do you do your long runs heff. Savage speed btw. Id manage 2 miles max 3 at that pace then face plant:D

heffsarmy

Cheers Frank I do all my running in the phoneix park, how is Ken gettin on with the running?

Slogger Jogger

Great running Heff.

heffsarmy

Mon 5miles avg 7.49m/m - Recovery run

Tues Beer

Wed 6miles avg 7.36m/m - Hangover run

Thurs 10miles avg 7m/m - Easy pace run

Fri 5miles avg 7m/m - Easy pace run

Sat 23miles avg7.22m/m - Ran with brother in law, he dropped off at around 15miles, I picked up the pace from this point onwards, around 6.30m/m.

Total for week 49miles

I'm going too rest up today as I'm nursing another hangover. This was an easy week for me, had a little niggle in my left calf last week, seems to be gone now. This step back wk will give me the drive for the next 6wks till marathon, goin to cut down on the beer for the next few weeks also.

heffsarmy

Mon 8.1miles avg 6.47m/m - A nice evening for a run although it was very dark out.

Tues 14.5miles avg 6.23m/m - 2 x (20min Easy + 20min Tempo) + 2mile cooldown. For some reason I was'nt looking forward to this run but it turned out to be an enjoyable session, felt in control all the way the tempo pace felt easy.

1st 20min - 5.47m/m
2nd 20min - 5.49m/m

heffsarmy

Wed 5miles avg 7.17m/m - Recovery pace run

Thurs 10miles avg 6.47m/m - Easy pace run

Fri Rest

Sat 6miles avg 7m/m - Easy pace run

Sun 22miles avg 6.38m/m - 2 1/2mile warm up + 4 x (5min Tempo + 1min Rest) + 10miles Easy + 4 x (5min Tempo + 1min Rest) + 2.2mile cooldown. It was a great day for a run, weather was perfect, took two gels and 1 1/2 litres off water. Felt comfortable all the way through the run, avg tempo pace 5.48m/m. The cooldown felt easy and was suprised to see the watch at 6.20m/m pace for the 2.2miles.

Total for the wk 65.73miles

village runner

heffsarmy wrote: »

Wed 5miles avg 7.17m/m - Recovery pace run

Thurs 10miles avg 6.47m/m - Easy pace run

Fri Rest

Sat 6miles avg 7m/m - Easy pace run

Sun 22miles avg 6.38m/m - 2 1/2mile warm up + 4 x (5min Tempo + 1min Rest) + 10miles Easy + 4 x (5min Tempo + 1min Rest) + 2.2mile cooldown. It was a great day for a run, weather was perfect, took two gels and 1 1/2 litres off water. Felt comfortable all the way through the run, avg tempo pace 5.48m/m. The cooldown felt easy and was suprised to see the watch at 6.20m/m pace for the 2.2miles.

Total for the wk 65.73miles

When you do quality you really do it. Great session.
You really put in some great miles. Only 5 weeks to go. 2.45 looks good.

misty floyd

heffsarmy wrote: »

Sun 22miles avg 6.38m/m - 2 1/2mile warm up + 4 x (5min Tempo + 1min Rest) + 10miles Easy + 4 x (5min Tempo + 1min Rest) + 2.2mile cooldown. It was a great day for a run, weather was perfect, took two gels and 1 1/2 litres off water. Felt comfortable all the way through the run, avg tempo pace 5.48m/m. The cooldown felt easy and was suprised to see the watch at 6.20m/m pace for the 2.2miles.

wow thats just awesome. 5 weeks now Heff. How much of a taper will you be doing?

heffsarmy

village runner wrote: »

2.45 looks good.

Thanks VR, I'm gonna have a crack at 2.45.

misty floyd wrote: »

How much of a taper will you be doing?

Thanks MF, I'm going to drop the overall weekly mileage for the last 5 weeks according to Danlies running marathon program, something like 80%, 70%, 70%, 60%, 50% from my peak week of 70miles.

Oisin11178

Thats some savage training heff. You make me sick:D

heffsarmy

Mon 4miles avg 7.50m/m - Recovery run

Tues 5miles avg 7.15m/m - Calfs felt tight

Wed 14.5miles avg 6.51 - 8mile Easy + 5 x (6min T + 1 min jog) + 1mile cooldown. Avg Tempo pace 5.45m/m, it was a freezing cold run, could'nt open the hall door when finished, hands were numb, had to get a neighbour to open the hall door.

Thurs - Got my first sports massage, it hurt, was bitting my hand like a baby. Legs fell very good next day, done wonders for my calfs. Going to get another one in 2weeks time.

Fri 5miles avg 6.40m/m - It was like running with new legs, enjoyable short run.

tisnotover

heffsarmy wrote: »

Mon 4miles avg 7.50m/m - Recovery run

Tues 5miles avg 7.15m/m - Calfs felt tight

Wed 14.5miles avg 6.51 - 8mile Easy + 5 x (6min T + 1 min jog) + 1mile cooldown. Avg Tempo pace 5.45m/m, it was a freezing cold run, could'nt open the hall door when finished, hands were numb, had to get a neighbour to open the hall door.

Thurs - Got my first sports massage, it hurt, was bitting my hand like a baby. Legs fell very good next day, done wonders for my calfs. Going to get another one in 2weeks time.

Fri 5miles avg 6.40m/m - It was like running with new legs, enjoyable short run.

Decent run there on wed!

Interesting to hear about your calves, mine have been at me too lately, think I'm gonna have to bite the bullet and get a sports massage, not looking forward to the pain, but if it helps (like for you), then its all good!

heffsarmy

tisnotover wrote: »

I'm gonna have to bite the bullet and get a sports massageQUOTE]

Mate it worked wonders for me, kept on sayin to myself 'no pain no gain':D

misty floyd

I got one massage before and the guy doing it told me to shout out whatever I wanted, just go for it, he said. I called him a fncken prick at full volume and he laughed.

I wish I had touretts for a day.........ya fncken pricks

heffsarmy

Sat 5miles avg 7.14m/m - Easy pace run

Sun 22miles avg 6.37m/m - Very enjoayble run, started off with easy pace then gradually picked up the pace after 10miles, last 5miles 6.15m/m with the last 2miles 5.56, 5.44. Felt comfortable all the way.

village runner

heffsarmy wrote: »

Sat 5miles avg 7.14m/m - Easy pace run

Sun 22miles avg 6.37m/m - Very enjoayble run, started off with easy pace then gradually picked up the pace after 10miles, last 5miles 6.15m/m with the last 2miles 5.56, 5.44. Felt comfortable all the way.

Get stronger all the time. Only 4 weeks to go now. Training is going very well. Any last min races planned ??

heffsarmy

village runner wrote: »

Training is going very well. Any last min races planned ??

Thanks village runner, I'm enjoying the running lately. I'm not going to do any races before the marathon. I wish the marathon was next week after reading Krusty and Abhainn marathon reports.

Krusty_Clown

heffsarmy wrote: »

Thanks village runner, I'm enjoying the running lately. I'm not going to do any races before the marathon. I wish the marathon was next week after reading Krusty and Abhainn marathon reports.

That's the hardest part of the training... the waiting..
Some superb sessions.. Very envious.. Finishing a 22 mile race at around 10k pace?!

heffsarmy

Mon 4miles avg 7.30 - This was a recovery run, I picked up a massive blister on the sole of my left foot from sundays run, so took things easy.

Tues 5 miles avg 6.57 - Easy pace run, the blister was hampering my run.

Wed 8miles avg 6.37 - Plan was to do 2 x (5miles Easy + 3miles Tempo) + 2mile cooldown. Everything was going grand until the end of the first 3 Tempo miles, the blister was hurting bad so I cut the run short. Ended up doing a bit os surgery on the foot with tcp and a scissors, very sore.

Thurs 5miles avg 6.42 - I wore a thick pair of socks which seem to have done the job.

Fri Rest

Sat 5miles avg 6.25 - This was a nice comfortable run

Sun 18.76mile avg 6.13 - This was one off Tergats sessions, 2mile Easy + 5,4,3,2,1 with 2min jog + 1mile cooldown. The plan was to keep PMP at 6.04 according to Daniels VDOT table. The average marathon pace for todays run was 6.02, once I got going it was handy to keep the pace. I did have to stop after the first 5miles for a pit stop, but overall happy with the run.

Total miles 45.83 - Should have been more this week, but at least I'm over the blister as the feet are grand today.

T runner

heffsarmy wrote: »

Mon 4miles avg 7.30 - This was a recovery run, I picked up a massive blister on the sole of my left foot from sundays run, so took things easy.

Tues 5 miles avg 6.57 - Easy pace run, the blister was hampering my run.

Wed 8miles avg 6.37 - Plan was to do 2 x (5miles Easy + 3miles Tempo) + 2mile cooldown. Everything was going grand until the end of the first 3 Tempo miles, the blister was hurting bad so I cut the run short. Ended up doing a bit os surgery on the foot with tcp and a scissors, very sore.

Thurs 5miles avg 6.42 - I wore a thick pair of socks which seem to have done the job.

Fri Rest

Sat 5miles avg 6.25 - This was a nice comfortable run

Sun 18.76mile avg 6.13 - This was one off Tergats sessions, 2mile Easy + 5,4,3,2,1 with 2min jog + 1mile cooldown. The plan was to keep PMP at 6.04 according to Daniels VDOT table. The average marathon pace for todays run was 6.02, once I got going it was handy to keep the pace. I did have to stop after the first 5miles for a pit stop, but overall happy with the run.

Total miles 45.83 - Should have been more this week, but at least I'm over the blister as the feet are grand today.

Great run today. Are you going all out for sub 2.40 now?

Hoping to be at 2.42-43 pace myself. Im envious of your Daniels and Tergat type sessions now. Being able to complete these sessions on target must be great for the confidence.

heffsarmy

T runner wrote: »

Are you going all out for sub 2.40 now?

Thanks T runner, I'm gonna give the sub 2.40 a shot, just hope the endurnace holds up, it will be touch and go for me to get under it, but if I don't try I'll never know. I'm suprised how well the training has gone, although I have'nt had any injuries which makes a big difference. Will that be a pb for you T runner? have you run Paris before? looks like a cracking marathon to do.

T runner

heffsarmy wrote: »

Thanks T runner, I'm gonna give the sub 2.40 a shot, just hope the endurnace holds up, it will be touch and go for me to get under it, but if I don't try I'll never know. I'm suprised how well the training has gone, although I have'nt had any injuries which makes a big difference. Will that be a pb for you T runner? have you run Paris before? looks like a cracking marathon to do.

Never ran a marathon before so it will be a PB. Ive heard its good and fast. Gary Crossan (first Irish in Dublin a few times) ran 2:19 there before. Never had world records like Rotterdam though.

Youre right to gun for 2.40. That pace wont be too fast for you and youll get into the twenties in one piece. Those long sessions with the fast running at the end will kick in then to keep the legs turning to help you duck under the time.

heffsarmy

Mon Rest - Had some sort off stomach bug

Tues 6miles avg 7m/m - Easy pace run

Wed 14.25miles avg 6.22 - 2 x (3mile Easy + 3mile Tempo) + 2.25 miles cooldown. Nice run to get the legs ticking over again, avg Tempo pace 5.42. Might try somehting similar this wkend or just do a 16mile LSR with last 5miles MP.

heffsarmy

Thurs unpalnned Rest - Could'nt get out for a run

Fri 6m avg 7m/m - Easy pace run

Sat 7m avg 7m/m - Abnother Easy pace run

Sat 15m avg6.50m/m - Plan was to do 17 miles with a the last 5 at mp. From the first mile I felt like crap, could'nt get going, felt very sluggish, at 13 miles I felt like I had run an ultra marathon felt so depleted. I cut the run short, the last 2miles felt like I hit the wall in a marathon, it was a struggle to keep runnning. Felt **** all day yesterday, think I might be coming down with something as the wife was sick all last week. I'm not too bothered about the run as I have alreay got in a few decent long runs. Just going to keep ticking away till sunday wk and hopefully will feel alot better.

T runner

heffsarmy wrote: »

Thurs unpalnned Rest - Could'nt get out for a run

Fri 6m avg 7m/m - Easy pace run

Sat 7m avg 7m/m - Abnother Easy pace run

Sat 15m avg6.50m/m - Plan was to do 17 miles with a the last 5 at mp. From the first mile I felt like crap, could'nt get going, felt very sluggish, at 13 miles I felt like I had run an ultra marathon felt so depleted. I cut the run short, the last 2miles felt like I hit the wall in a marathon, it was a struggle to keep runnning. Felt **** all day yesterday, think I might be coming down with something as the wife was sick all last week. I'm not too bothered about the run as I have alreay got in a few decent long runs. Just going to keep ticking away till sunday wk and hopefully will feel alot better.

Youve timed the taper perfectly so

If its any consolation I felt like crap last weekend too. For me it was the end of a long build up I reckon. Heavy week, glycogen a bit low and time for the taper.

Youll be rested and strong as a horse come sun week.

dermCu

Well done on that training cycle Heff. You've put in some savage sessions and made the kind of progress that most of us only dream of.
You've got more than enough speed to go under 2:40. You'll have the endurance - even if it gets rough I know your stubborn enough to stick it out!!

Enjoy your taper, if thats possible.