Quick Beat; Slow Feet

Macanri

Fri 19:30
Rec Run 4.1km

Wrapped up well and done in 21 mins on the nose.
5:07/k (8:14/ml) HR 156av71% 167mx78%

3/1 LSR in the morning.

Macanri

Sat 27 Nov 13.50
3/1 LSR 24.7km/15.4ml

The thunder and lighting was flashing through the sky most of last night and the snow and hail were falling so Raheny was covered by a 1 to 2 inch layer of snow this morning. The wee youngwaneen was delighted. So after the breakfast we geared up and into the back garden to make a snowman and throw some snowballs at daddy . She missed her swimming as a result.
When I woke this morning i had a sore lower back for some reason? And after the 10 mile paced run on Thurs evening the hip was at me again so with these niggles and the snowy roads I contemplated not doing the LSR today and leaving it til tomorrow. But then tomorrow could be worse so I hit the road and did the 24.7km loop round by Portmarnock and Malahide (the roads weren't as bad round there) I did a 26:00 stint at pace and the distance turned out to be ~ 6.25km on mapmyrun.

So total was 24.7km in 1:56:54, 4:44/km, 7:37/ml, HR 165av77%, 177mx85%
And 6.25km in 26:00, 4:10/k, 6:42/m, HR~174av83%.

An easy few km planned for tomorrow evening when we come back from a Christening.
Just back from Siam Thai with Mrs M after meeting a few friends - that'll warm the bones.

Macanri

Sun 28 Nov 19.30
Rec Run 6.1 crunchy Kms

The whole place was picture postcard this morning with fresh snow, very fine powdery snow it was too.

I took the modified shoes from under the bed and left the ipod behind so I could hear each crunchy footfall. The legs were tired and the finger food from the Christening was sitting in the bottom of my stomach, so the run wasn't as ideal as I might have liked. Not too many out, no other nutters runners either. The snow was compacted at that stage but was lumpy which made it slightly difficult to run on.

I'm gald I had another good week this week as I don't see me being ale to get many quality runs in this week if this snow lingers.

Weekly Totals
Swim 5300 (2800, 2500)
Run 75.2km (46.7ml) - (6.2, 8.4, 10.3, 15.4, 4.1, 24.7, 6.1km)

shotgunmcos

Running going great as usual. Well done on the swim gold!

Macanri

shotgunmcos wrote: »

Running going great as usual. Well done on the swim gold!

Cheers, yea the running is was going well (feckin' snow). Happy enough with keepin tickin over with the swimming. Really neglecting the bike though. I know that's not good - seriously considering getting a turbo. I think Mrs M would do the nut though!

Macanri

Managed a couple of runs: The plan has gone out the window this week, but what I have tried to do on the runs was add in a bit of speed when the condition allowed. Due to the conditions all the runs are slower than normal easy pace. I mostly kept my eye on the HR aiming to keep it in the easy zone except when I found a stretch where I could increase the pace.

Mon, I took as a rest day.

Tues 30 Nov 19:45
Run 15.4km

Done in 1:19:07, 5:08/km (8:16/ml), HR 156av-71%, 182mx-88%. Managed about 1.6km in there in 7:00.
As I ran by the coast there were 100s upon 100s of seagulls bobbing in the water beside the wall, trying to get shelter possibly.

Wed 01 Dec 20:00
Run 9.9km

In 50:57, 5.09/k (8.17/m), HR 156av-71%, 168mx-79%

I wore the modified snow shoes for this one.

Thurs 02 Dec 06:45
Swim LC 2700m

WU 100,
500 in 9:50,
5x200 off 4:15 (in on~3:50),
500 in 10:01,
5x100 off 2:15 (1:52, 53, 51, 50, 51)
100CD

Decided not to run due to the conditions.

Fri 03 Dec 16:30
Run 13.4km

In 1:12:27, 5:24/km (8:42/ml), HR 155av-71%, 175mx-84%.
Got a few short pacey bits in. One of these was along the coast in the snow covered grass. Due to the depth of snow it was more a case of lifting the knees up at a fast pace. Felt it in the Hamstrings.
Did my 14 x 3 push ups with 10 sec rest. Tough tough tough. Will be increasing the rest for the next sets. Not trying them tonight as I was out shouvelling the thawing snow earlier for about 2 hrs.
No run today - I should have went out earlier when it was slushy, now everywhere is iced over, not taking that risk. Hope to get a longish run in tomorrow, as long as it thaws out a bit.

Macanri

Sun 05 Dec 12:40
LSR 24.7km

The roads had thawed out during the morning, but the paths were still compact icy snow. Once I got out of the estate, I ran on the road. Some cars were clearly not impressed, but fecked if I was risking slipping all over the snow. Ran the same loop via Portmarnock and Malahide. The last section was down Springdale Road back to Raheny and the road was just as bad as the paths so I ran on the path, baby steps and well p!ssed off with all this icy snow at this stage. After running most of it on the road it was a nightmare to try to run on that hard, lumpy ice.

Edit - forgot to put in the figures, doh.
All done in 2:00:49, 4:54/km, 7:52/ml, HR 159av-74%, 169mx-80%. Generally done at easy pace, a section around by Malahide was a little quicker.


The rest of the week if I leave my running til the evening then it will be already freezing and too dangerous to run on the road under street lights, so considering doing some lunchtime running to keep things ticking over. I have a good feeling that the weather will be improved enough for Waterford HM to go ahead. Here's praying anyway.

Week Totals
Swim 2700m
Run 63.4km (39.4mls) - 15.4, 9.9, 13.4, 24.7km

November Totals
Swim 21550m
Bike 0
Run 290.3km (180.4ml)

pgibbo

Impressive running and swim figures there M. The HM next week will be a piece of pi$$ to you. Hopefully the Weather Gods look favourably on you.

shotgunmcos

Macanri wrote: »

The rest of the week if I leave my running til the evening then it will be already freezing and too dangerous to run on the road under street lights, so considering doing some lunchtime running to keep things ticking over. I have a good feeling that the weather will be improved enough for Waterford HM to go ahead. Here's praying anyway.

290km for Nov! Good work!

I was thinking this same thing too. Lunchtime runs until wednesday or thursday when it is supposed to thaw out. Having said that I forgot my gear today so have to run after work in this crazy fog!

christeb

get thee to Dollymount, it's a snow free paradise in this weather

Macanri

pgibbo wrote: »

Impressive running and swim figures there M. The HM next week will be a piece of pi$$ to you. Hopefully the Weather Gods look favourably on you.

Cheers pg, The HM will be a piece of p!ss if I aim for 1:40 or so - any quicker and it will be no piece of p!ss I can assure you. . Yea fingers crossed for the weather - I reckon it will go ahead but the route will exclude the backroad and will go into and out of Tramore - at least we'll get to see if there's any chance of a surf on the beach later!

shotgunmcos wrote: »

290km for Nov! Good work!

I was thinking this same thing too. Lunchtime runs until wednesday or thursday when it is supposed to thaw out. Having said that I forgot my gear today so have to run after work in this crazy fog!

Managed to get a luchtime interval sort of session today - and hope to get an easy run in tomorrow at lunchtime. I think I'm losing it - I was thinking later - if I could do this more often, then I may be able to do some cycling in the evenings - double days in the winter - madness - feckin losing it!

christeb wrote: »

get thee to Dollymount, it's a snow free paradise in this weather

Not a chance my man, I picked up an achilles injury in Jan this year on Dollymount beach - all I do there now is build sandcastles!

nephead

hi quick beat you should go to the NAC jym and go on the tread mill you can stick to you programme

Macanri

nephead wrote: »

hi quick beat you should go to the NAC jym and go on the tread mill you can stick to you programme

Cheers C, Busy, busy at the minute so didn't get a chance to reply. I didn't have much grief getting an odd run in, but there were not very many quality ones. How and ever.
I'll give you a shout whatever morning I am in the pool this week.

Macanri

The week started as a taper week for the Waterford Half, but when this was cancelled I hd planned to go straight into the marathon programme fro Barcelona.

The P&D plan that I am following is the 18 week 55mile. It has 2 rest days per week. I decided to take Thursday as a rest day and do 8mls Fri, 4 miles Sat and due to the first 20 miler being on Christmas day decided to bring everything forward so the planned 12 miler for this Sun was going to be ~18 and then do the 20 miler next week.......

Mon 06 Dec 20:00ish
Run 5.1km

Easy run in the snow/ice and found a short stretch which was clear so decided to pick it up here a bit. 26:37, 5:13/km (8:24/ml), HR 152av69%, 178mx86%.

Tues 07 Dec 14:30
Run Intervals 10.5km

Got out on a late lunch, ran on the road and threw in the 6 x 400m as per the HH HM Plan. As I had no idea of distance I ran hard for 90secs. No HRM or time as I forgot to turn of the watch!

Wed 08 Dec 13:30
Run 5km easy

24:56, 4:59/km (8:01/ml) HR 154av70%, 162mx76%.

Fri 10 Dec 06:20
Swim LC 2700m

WU 4x50,
2x{4x100, first 3@60%, 1@80%},
500, 400, 300, 200, 100 (Easy 500 to Sprint100 -10:05, 8:05, 5:55, 3:45, 1:40),
2 x 100 CD

A solid session and happy enough with the times.


Fri 20:40
Run Tempo 12.4km (7.7ml)

Started out fast but felt wrecked during it - not properly fueled. Also started to get a pain in my right leg. 57:53, 4:40/km (7:31/ml) HR 169av80%, 179mx86%.

After the run my leg was qute sore. Sat the pain was worse, and I couldn't make out if it was related to the ITB or not, but it felt fairly serious. Today was better but the pain is actually in my inner quad around the knee area. I may have to visit a physio tomorrow depending on how it feels in the morning. So Friday was the end of my running for the week and I will have to play it by ear for a few days at least.

Weekly Totals
Swim 2700m
Run 33km (20.5ml) - (5.1, 10.5, 5, 12.4km)

kennyb3

Sorry to hear that mick, hopefully it will be a speedy recovery.

Macanri

kennyb3 wrote: »

Sorry to hear that mick, hopefully it will be a speedy recovery.

Cheers - You must be absolutely psychic - see below!

Macanri

Tues 14 Dec PM
Easy Run 8.7km

Well the quad was alot better on Monday, so on Tues evening I decided to give it a trial. Plan was to jog around the estate block and if I felt good go a little further - 8.7km later was the result of not having any feeling of pain from it. It was as if nothing had ever happened - surreal to say the least. Done in 42:54, 4:56/km (7:56/ml), HR 156av-71%, 167mx-78%.

Wed 15 Dec PM
Raheny Winter League - 3ml race
Total: 17.5km (10.9mls)

I got a text from christeb (cheers) to let me know the race was on and wondering was I running it. Seen as the Tues run went so well I decided to gie it a lash. 1st mile in 5:48, 2nd 11:40, Crossing the line in 17:34.
5:51/ml, (3:38/km), HR for the race: 187av-92%, 196mx-97%.

I wanted to follow the P&D plan as close as I could this week:
The Plan: Mon Rest, T 10ml w/ 5ml, W 4ml, Th 11ml, Fri Rest, S 7ml w/ 8x100m, Sun 18ml.

So I combined the Tues and Thurs session and ran some more miles after the race. Total ran including the race was 17.5km.

Thurs 16 Dec AM
5km easy run

Did this just before work. HR was high for an easy pace.
24:45, 4:57/km (7:58/ml), HR 161av-75%, 167mx-79%.

The rest of the day and even today I have had serious DOMS in my quads. Cycling in and out of town on the mountain bike last night for Christmas drinks probably didn't help that.

Macanri

Been very slack on the log here the last few weeks, but have been running away during the snow and all, mostly easy or long run pace. Happy New Year to ye all!

Sat 18 Dec
LSR 29km (18mls)

Route was around by portmarnock and malahide again. Done in 2:21:12.
4:52/km, 7:50/ml, HR 162av-76%, 190mx-93%. I can't remember now why the max HR was so high.

Sun Rest

Week Totals for 13 - 19 Dec
Run 60.2km (37.4mls) - 8.7, 17.5, 5, 29km

Didn't go for a swim this week. Just couldn't didn't want to drag myself out of the bed.

Macanri

This having been Christmas week there was alot more red wine and Guinness drunk over the later part of the week than had been for quite some time. Not enough to actually give me a hang over, so although the drink would have affected some of the runs there was no major drama to be battled with!

Had to adjust this weeks schedule to fit all in - so the LSR planned for the end of the week (which would have been St. Stephen's Day) got moved to Monday 27th, but I have included it as part this particular weeks running to keep it in the right week!

Mon 20 Dec
Run 17.8km (11.1ml)

I moved Fridays planned session to this rest day - The plan was "11Mi w/ 6 Mi" Which I understand to be 11 miles with 6 of these at PMP. No GPS watch so as always judging pace. I ran it far too fast, even in the frosty conditions - the second snow hadn't arrived til later Mon night.

3.4km in 16:30, 4:51/km (7:49/ml), HR 155av - 71%
10.5km (6.5ml) in 42:00, 4:00/km (6:26/ml), HR 174av - 83%
3.9km in 18:45, 4:48/km (7:44/ml), HR 158av - 73%

O/A 17.8km in 1:17:15, HR 164av, 178mx

This day I crossed the 1000ml finish line!

Tues 21 Dec
Run 9.3km (5.8mls)

Plan "6 Mi w/ 6x100m"

This was done in the snow runners without any HRM or Watch. Managed to get the strides done too in the fresh snow.

Wed Rest

Thur 23 Dec
Run MediumSlowRun 18.5km

Plan "12 Mi". Done 18.5km (11.5mls). 1:36:20, 5:13/km, 8:23/ml, HR 155av-71%, 167mx-79%.
This was done in the fresh snow in my K15s - not snow adapted.

Fri 24 Dec
Run 8.4km

Done in 42:58, 5:07/km, 8:14/ml, HR 160av-74%, 168mx-79%

Christmas Day Rest

Sun 26 Dec
Run 8.1km

Done in 37:04, 4:35/km, 7:22/ml, HR 155av-71%, 167mx-78%
The thaw had begun so was able to run on the road.

Mon 27 Dec
LSR 33.3km (20.7mls)

Plan "20 Mi".
Done 20.7ml or 33.3km in 2:40:47, 4:50/km, 7:46/ml, HR 158av-72%, 184mx-89%
I picked up the pace for the last 2 or 3 km, and was delighted to be finishing strong. It was tough for parts but over all went very well. The last marathon training for DCM 09 I had ramped up the miles very quickly and my knees were sore on the stairs. But this time round I recovered very well. No knee issues this time round. I took a gel after the half way mark and a chia charger before beginning.

Week Totals:
Again - no swimming done:o or bike:o:o

Run 91.9km (57.1mls) - 17.8, 5.8, 18.5, 8.4, 8.1, 33.3km

Still haven't signed up for Barcelona. Next increase in regestration fee is 30 Jan. So hopefully by then there will be still some cheapish flights and accommodation still to be had.

My short term races planed are the Winter leagues (but will be just running some of these if more importanmt races fall the following weekend), Waterford Half, and The Raheny 5 Mile, which I'm really looking forward to.

Macanri

Tues 28 Dec PM
Run 4.6km

An easy run which was done over hills near the folks house - hilly, Before heading out with the lads.
23:47, 5:10/km (8:19/ml), HR 153av-69%, 173mx-82%.

Wed 29 Dec AM
MSR 22.2km (13.8mls)

Plan "14 Mi"
22.2km in 01:47:12, 4:50/km, 7:46/ml, HR 159av-74% , 171mx-81%
This was done on the rolling hills around the folks place, so again there were more hills than I would normally encounter. The pints the previous night didn't help much!

Thurs 30 Dec
Swim 1800m, 25m pool

Headed to PSLC for this, 40mins was all I had:
100WU,
5 x 200 off 4:15, (all in on ~3:55)
5 x 100 off 2:15, (all in on ~1:50)
200 CD.

Thurs PM
Run 12.4km

Plan "6 Mi"
the 12.4km (7.4ml) were done in 1:02:42, on tired legs, 5:03/km, 8:08/ml, HR 153av-69%, 159mx-74%.

Fri Rest

Sat 01 Jan 2011
Run 10.4km

Plan "6 Mi w/ 6x100m"
Did the strides in the middle of the run - Timed them at 20 sec being approx 100m, then jogged on and waited til the HR went back under 157 before starting the next one.
All in 48:20, 4:39/km, 7:29/ml, HR 160av-74%, 176mx-84%.

Sun 02 Jan
PMP Run 24.6km (15.3mls)

Plan "15 Mi w/ 12 Mi"
So this was done on a 24.6km loop with the PMP miles been done over 19.3km which is about 12mls.
I had been dreading this session all week. Before I left I worked out what pace I would need to be running to achieve a 3hr marathon. 4:16/km or 6:52/ml. I felt I could hold this pace so I gave it a lash. I was running within myself with the avg HR for the 12 miles always in and around 173 (82.5%), but the HR went down over the latter half for some reason and was reading high 160s. So well happy with the session.

3km in 14:55, 4:58/km, 8:00/ml, HR ~153av
19.3km in 1:20:38, 4:11/km, 6:43/ml, HR ~171av
2.3km in 11:40, 5:04/km, 8:10/ml, HR ~150a.

O/A 24.6km in 1:47:13, 4:22/km, 7:01/ml, HR 168av-79%, 177mx-85%.

After a session like that I think I should be targetting a 3 hr marathon. Easier said than done.


Weekly Totals: Mon included in last weeks
Swim: 1800m
Run: 74.2km (46.1mls) - 4.6, 22.2, 12.4, 10.4, 24.6km


Month Totals for Dec 2010:
Swim: 7200m
Run: 272.3km (169.2mls)


Year Totals:
Swim: 207,500m
Bike: 2924.6km (1817.7mls)
Run: 1735.1km (1078.4mls)

Macanri

Tues 04 Jan PM
Easeee Run 12.4km

The plan said "8 Mi", The Mac did 7.7:D
I said I was going to run this slow and that's what I did.
Done in 1:09:07, 5:34/km, 8:58/ml, HR 144av-64%, 160mx-74%.

I will have to do a bit of rejigging of the plan for the next few weeks to incorporate the Waterford Half and Raheny 5 around the Plan.

dare2be

Still haven't signed up for Barcelona. Next increase in regestration fee is 30 Jan. So hopefully by then there will be still some cheapish flights and accommodation still to be had.

Hi Mac,

You may have seen already but Barcelona has just exceeded the 10,000 entrants mark, a good percentage up on this time last year so they say. Not sure about flights but chepaish hotels are at a minimum so maybe start looking about now. I booked my hotel yesterday

shotgunmcos

Macanri wrote: »

After a session like that I think I should be targetting a 3 hr marathon. Easier said than done.

I think so too! You basically ran a sub90 half marathon in the middle of your LSR :eek:

kennyb3

shotgunmcos wrote: »

I think so too! You basically ran a sub90 half marathon in the middle of your LSR :eek:

+1, if you are doing 17.34 for 3 miles, you should be aiming for 3 hours or very very close. plus you will no doubt make significant improvements over the course of your training.

El Director

You are flying Mac. Can't wait to see how you do in Waterford. I hope you have planned some down time after Raheny dude, just to recharge and enjoy a few nights out and big feeds!!

Happy new year and the very best of luck in 2011

Macanri

Thanks for the replies lads, I have not had a chance to read your logs lately, but I will. Hope all is going well for ye too.

dare2be wrote: »

Hi Mac,

You may have seen already but Barcelona has just exceeded the 10,000 entrants mark, a good percentage up on this time last year so they say. Not sure about flights but chepaish hotels are at a minimum so maybe start looking about now. I booked my hotel yesterday

Thans very much for that man. No I hadn't noticed. Time to get the finger out. Which hotel did you book by the way?

shotgunmcos wrote: »

I think so too! You basically ran a sub90 half marathon in the middle of your LSR :eek:

kennyb3 wrote: »

+1, if you are doing 17.34 for 3 miles, you should be aiming for 3 hours or very very close. plus you will no doubt make significant improvements over the course of your training.

Cheers lads, yea, well happy with that run. I will continue to train at the 3hr pace and see how things go.

@ MCOS: I read something by interested in the SCR 2011 thread about some 'incident' you had. Hope all is well now since. Must have a read!

@kb3: Did you get down to the PSLC to sign up to their swimming lessons yet?

El Director wrote: »

You are flying Mac. Can't wait to see how you do in Waterford. I hope you have planned some down time after Raheny dude, just to recharge and enjoy a few nights out and big feeds!!

Happy new year and the very best of luck in 2011

Thanks man. I can't wait to see too!, but I will not be tapering so it probably be a few seconds slower than it should be. I may be able to get close to 86 or so, we will see.

I have been of work from 23 Dec to 04 Jan, and took it very handy, spent lots of time with the wife and kids, and went for my runs when it suited. So I feel like I have had a good relaxing break. But yea I may take a day or 2 off to recharge the batteries.

By the way, - "big feeds" - are you saying I'm too skinny - my family are saying the same!:D - only joshing. Believe me, I would put anybody to shame with how much I am capable of eating in one sitting. They didn't call me the dust bin at home for nothing:p

Have you started up a new log yourself? And all the best to you for 2011. I hope sickness stays at bay for you this year.

The Raheny 2 miler is on next Wed if any of ye are interested. Sure its only a short spin from Limerick! I will be doing it, but wont be racing it.

Macanri

Wed 05 Jan AM
Swim LC 2500m

Barely got out of the bed, but thinking of CW making a break on the swimming front got me out! Thanks man.:p

WU 2 x 100m
500 in 9:38
10 x 100 off 2:15, (1:46, 46, 46, 48, 50, 48, 46, 47, 48, 47)
500 in 9:52
3 x 100 CD

Surprised myself this morning. I didn't feel like I was doing anything different really but I seemed to be catching and finishing my stroke fully, which helped. At the start of the second 500 I could really fell the water. My arms were probably tired but the water felt alot 'thicker / more viscous / heavier' - you know what I mean? But that was when I was really @felling' the water. But after the next length the water changed back to liquid and I really struggled through it. I was surprised to get in under 10:00 in the end. A good session.

PM
Run 12.4km

The Plan "8 Mi w/ 5x600m". I did the same loop as last night, and worked out from my previous 400m and 800m interval times that the 600 would be around 2:04, so I decided to run for 2:00 for these (no distance markers or GPS). No dramas, felt good. I stuck the 600s in after 3km or so, and waited for the HR to drop below 160 before starting the next (it took about 2:00 jogging before the HR did so). The HR for the 600s finished at 184 or 185. The HR for the WU and CD sections was ~155ish.

All done in 57:22, 4:38km, 7:27/ml. HR 162av-76%, 185mx-90%.

dare2be

Mac

I'm staying in the Catalonia Port hotel in the Ciutat Vella district of the city. Think its approx 1.5 mile to start/finish line. 2 nights stay cost me €194...

hf4z6sqo7vjngi

Some great running going on Mac, just posting in here to make it easier to follow your log.

catweazle

Macanri wrote: »

Wed 05 Jan AM
Swim LC 2500m

Barely got out of the bed, but thinking of CW making a break on the swimming front got me out! Thanks man.:p

It was a tainted swim victory for me last year as I had to bring deadlines and rules into play making me feel like someone from the Royal & Ancient, so you can hold the higher moral ground on that one.

Going with Interested's swim plans for this year so cutting back on my usual daily easy 1000-1200s and going for threeish quality sessions a week.

I am finding the lack of fins a killer on the legs for the kickboard exercises but all for the greater good please god. It takes me ages to get across without them!