Raising the bar a little...

Abhainn

Week of 3rd – 10th Jan
Mixed Emotions
As I write this on Fri night I am on a flight back to China, hopefully just for 9 days. I am relatively happy with the previous 5 days sessions though
But the last few weeks have been very challenging. On more than a number of occasions the thoughts of packing in this IM attempt as crossed my mind. Undoubtedly it will happen again.
I have been struggling with time management

On the work front don’t ever believe that when a bigger company takes you over that nothing will change - that’s all bxllocks. Work tasks are endless.
But with all the recent stuff with the China trip and UK hols and cold weather and but the important family stuff I have been close to despair trying to get in the planned sessions. And I have yet to start the swimming that is making me worry. I do have a plan around that but have failed to execute even the initiation phase yet i.e. join a tri club to get in club sessions and join a gym.

There was no long bike this week but at least I got in a key longish run. On Sunday I missed my planned run session as work stuff overran, I was annoyed at that. I rarely miss a planned workout, At least the weight has dropped by a 1kg.

Summary:
Sessions = 5
3 runs. Total Distance: 30.2 miles.
2 bike ( turbo). 1hr 40

Total hrs::5:10

Mon:
Evening Turbo
50min. HR 137.
30.4kph
Watts 179, CAD 102. Level – a bit downhill
This was a planned HRM session to aide recovery from previous 4 days efforts. Well that was intention.
Jaysus the legs felt this from the very 1st minute. Definitely a mental and physical challenge to get threw this. Hardly recovery though

Tues:
Lunch: 7.1 mile run at 06:47 pace. HR 140
This felt good overall apart from the fact that I can feel a bit of a bulge around my mid section bit. Can’t believe this. I recall the days gone by when it was the norm. What happens when I stop this lark??

Wed: 4 x 1mile intervals
8.1miles in 52:46. HR 156
Interval session at planned <06:00 pace.
This was first interval in eons and it this wasn't easy. I had to dig in no. 3 but no 4 turned out ok. The breeze was unfavourable too
Splits: 05:53, 05:48, 05:54 & 05:48. "Recovery" miles were 07:05 average but no 3 was 07:26 as frigged. This session turns out better than similar session 1 year ago Yes satisfied for now

Thurs:
Too early am turbo
50min. HR 135.
25.4km, 28kph
Watts 182, CAD 93.
I very nearly almost left this to the evening. But planning a longish run in the morning before long trip I talked myself into getting my arse out of bed.
Legs felt this again somewhat after yesterdays intervals. 200 watts + seemed beyond my efforts so did the best I could

Fri:
Middle of the night 15 miles at 06:48 pace. HR 147.Well, 5:30 am is the middle of the night when it is pitch black.
I think this was a key session mentally. It was almost too easy to turn over 2 mins before the alarm went off. For the second time in a few days I almost didn’t bother but I did and that’s what’s matters.

It was cold and I was nervous setting out. It is an errie feeling at 5:30am facing into 15 miles and no one about. But I think this was one of those session ones learns a lot about themselves, you and nature and silence & darkness. It s been a tough 12 days.
Later I read a good article in the Indo about the Dublin GAA squad and their efforts in a hour long 6:30 am session. At least they have company to motivate them.

hf4z6sqo7vjngi

Fair play for getting the early morning run in on Friday.

Izoard

To be getting those sessions in, while juggling everything else is pretty impressive.

I think the hardest part of an IM training program is keeping all the "real life" balls in the air at the same time - the training is the easy part!

I'd imagine you have some pretty lofty goals for the IM (well, you should...:)), but I wouldn't have any worries about your ability to get through the work needed to give it a great shot.

shotgunmcos

Izoard wrote: »

To be getting those sessions in, while juggling everything else is pretty impressive.

I think the hardest part of an IM training program is keeping all the "real life" balls in the air at the same time - the training is the easy part!

I'd imagine you have some pretty lofty goals for the IM (well, you should...:)), but I wouldn't have any worries about your ability to get through the work needed to give it a great shot.

+1 Abhainn. First of all hope you landed safely. I agree with Izoard, its tough spinning all those plates or juggling those balls, whatever metaphor you want to use for being more than the average man. Izoard is a typical example of another guy with a bunch of kids and a job dragging him around the globe. Perhaps his race report might perk you up
Your running quest over the last 2 years has been inspirational to many and you even threw a few Tris in there for some XT and fun. However the IM is a different beast. As stated in your OP, not content with just participating, your character yearns from the best of yourself so naturally you want to give it as good a go as you can. It must be frustrating when life throws up more obstacles. I unexpectadly added renovating a house to my obstacles over the xmas period :rolleyes: The beauty of these sports is you get out of them what you put in. Only you will know what you have to put in for whatever return you get, whether you saunter around in 15 hours or smack some PROs on the run. Kudos for persevering man and I hope you keep trucking!

Izoard

shotgunmcos wrote: »

Perhaps his race report might perk you up

Jaysus, that particular page of the log reads like a long streak of misery, moaning about the lack of time for training:)

Anyways, plenty of articles around talking down the mega hours aproach to IM training.

Matt Fitzgerald's view is one I'd have time for...

Abhainn

Thanks fellas for support.

A bit late I know but for those interested below is summary of sessions for 2010 and also 2009 for reference. Totals also include races:


Summary 2010

Total Week avg. No of session Session avg
Training sessions (Run, Bike ,Swim) 288 5.5
Duration (hh:mm) 316:19 06:04
Calories (kcal) 257239 4946

Runs 1970 miles 37.9 miles 229 8.6 miles
Bike Rd 1761 km 30 57.5km
Bike Tur 176 km 8 22km
Swim 40.75km 25 1.7km

Abhainn

Summary of sessions for 2009.

Total Week avg. No of session Session avg
Training sessions (Run, Bike ,Swim) 263 5.1
Duration (hh:mm) 298:20 05:44
Calories (kcal) 229691 4417.1

Runs 1777.6 miles 34.2 miles 204 8.7 miles
Bike 1965 km 36 54.5km
Swim 52.5km 29 1.8km

Abhainn

Week of 11th – 17th Jan

Hong Kong too good.
The bad thing about having work on work trips is the socialising. There are 3 of us on this trip. Thankfully we said goodbye to one of us on Monday morning as he headed off to Shenzhen a few hours north where we are going.
But Hong Kong is some city. And we did have a good time there during our 2 night stay there.
We set up base in Zhuhai again and the week gone by has been satisfactory. Unfortunately my stay has been extended until Thurs next.

Summary:
Sessions = 9
6 runs. Total Distance: 44.9 miles.
3 core (short sessions)

Total hrs: 6:00

Mon:
Early am run along Kowloon prom
6.7 miles est 06:55 pace. HR 140
Perfect conditions as I ran along Kowloon prom that looks onto Hong Kong island. It was an amazing sight watching the dawn break on this fantastic cities skyline.

Tues:
6.2 mile run at 06:52 pace. HR 141
Early morning hotel threadmill run. It was a progression run from 12kph up to 16kph at incline 1%.
Left achilles continues to ache a bit, also tender
Did 15 mins core work after.

Wed:
6.2 mile run at 06:51 pace. HR 150
This was the exact same set up as yesterdays progression run. Found this harder and HR way up on yesterday.
Did 15 mins core after.

Thurs:
Rest

Fri:
Morning 6.2 mile run at 07:10 pace. HR 150
I was wrecked and tired as it was a long day yesterday at the job. Started off at 12kph again but only slowly brought it up to 16kph. Incline again at 1%

Sat:
Evening run of 7.6 mile run at 06:45 pace. HR 149
Postponed from the morning but I managed to leave the factory at 4pm for once.
This felt better as I was awake!. 20 mins core after

Sun:
Afternoon run of estimated 12 miles at 06:49 pace (Well felt like a good clip, no distance measurement) HR 149.
A beautiful day of about 12C, fresh cool breeze so chanced a run outdoors.
The route took me from hotel and straight to the South China sea front. Lovely views of the islands and fishing boats. The length of the prom is about 3 miles long so I turned right and headed towards the border of Macau where I had to stop. ( No passport or visa with me !)
Turned around and headed back along prom and continued until I came to its end about so I added another ½ mile on. Ran back to the border again and eventually made up the distance.
Got many looks and some support too. 99.9% of the people here are Chinese so you stand out.

Afterwards got the equivalent of a deep tissue massage “ Traditional Chinese Medicine Physiotherapy” . And it was good.:)

Abhainn

Week of 17th – 23rd - Jan

Cross roads approaching
The last week was another difficult on all fronts, Jaysus I need a break.
The OH came down with a bad bout of glandular fever last weekend, just as I extended my stay in China. I believe it has an incubation period of four to seven weeks which is worrying.:(.
We are not blessed with any family close by so in the end I to expidete my Mum up on Tuesday as things got worse. With me feeling helpless 6,500 miles away and coupled with a demanding workload it’s a wonder I did anything at all session wise last week. And when I returned luck wasn’t with me in two sessions.

The beauty about running is that you can almost run anyway and you need frig all equipment. And if you can only get run in regurlary then you will keep reasonably fit. At least this has kept me sane lately
But in my IM quest running should only be perhaps 30-35% of total weekly time. I need to spend 20% swimming and the rest 45-50% on the bike.

So I am going to have to make a tough decision in the next week or two. I know I could shuffle around that course and finish perhaps in 13-14hrs on less than ideal preparation, but that is not good enough for me. On the start line I want to know I have put the hard work in. Only then will I be proud of my performance.

Decision: Whether I should cancel IMUK 2011 attempt and reschedule to 2012 and revert my efforts into a good run in London in 12 weeks instead.

Week Summary:
Sessions =
4 runs. Total Distance: 36.9 miles.
1 bike rd (short) –50 mins
1 turbo – 1:15mins

Total hrs: 6:14

Mon:
Turned out to be a rest day. Thought I might have gotten in a core session in the evening but not finished in factory until 10pm. That put an end to that. Managed lunch at 7pm. Dinner 10:30pm!

Tues:
Early am. 7 mile at est 06:45 pace. HR 143
Star city Hotel to prom and along to Macau and return 1 mile further and back to hotel.
12C dullish, north breeze mod. This wasn’t too bad but quality of air isn’t the best here

Wed:
Identical to Tues but this was more of an effort (HR 146) and breeze lighter.

Thurs:
Had planned an early morning run before a ferry ride to airport but a 7am visit to factory put that in its place. Arrive home 27 hrs later.

Fri:
Evening run of 6 mile run at 06:58. HR 136
Arrived home very late so left this run till the evening to get over some of the jet lag,
Was going grand trotting along on the home ward leg enjoying the cool clean air and wham ! I turned badly on my left ankle. The pain made me scream. My luck. Somehow I managed to slowly get going again and made it home in one piece. Loads of ice and a couple of anti flamms and a prayer also.

Sat:
Planned 80k bike turned out to be a bit of a disaster. About 22k in the front tire burst. I did make sure it was nice and hard before I set but it wasn’t over inflated. I wasn’t feeling great anyway, still tired.
After I called for help from my woosy OH because of all the steroids she is taking I decide to take to the turbo. I stick on the DVD of Midnight Oil 20,000 Watt RSL. And I’m grateful I did.
Turbo summary:
35.8km 28.7kph. HR 142
Watts 187,CAD 92

Sun:
AM: 16.7 mile run at 06:50 pace. HR 145
Nervous about this one. The ankle / foot luckily has no swelling. Didn’t know whether I would last 400m or 10 miles. The plan was at the start of the week was 16 miles. Job done though and comfortable enough in the end.


I have great admiration for some of the IM hopefulls this year. Great going lads

BeepBeep67

Abhainn wrote: »

Sun:
AM: 16.7 mile run at 06:50 pace. HR 145
Nervous about this one. The ankle / foot luckily has no swelling. Didn’t know whether I would last 400m or 10 miles. The plan was at the start of the week was 16 miles. Job done though and comfortable enough in the end.

Seen you taking lumps out of the N11 on Sunday morning when I was heading the XC - reckon the council need to resurface the hard shoulder after that!
Hope there's no lasting damage with the ankle.

hf4z6sqo7vjngi

Great training last week in particular the fast paced run on Sunday.

Macanri

Just catching up.

You're having a tough time of it the last few weeks, what with work, life and training balance.

All the best with the training whatever you decide.

Abhainn

Week of 24th – 30th - Jan

Week Summary:
Sessions = 5
3 runs. Total Distance: 18.7 miles.
1 bike rd 80k -
1 turbo – 50mins

Total hrs: 6:00

Mon: Evening brick: 50mins turbo , 3.5mile run
Turbo:
22.9km.
27.5kph
HR 134, Watts 177,CAD 100.
The legs from the very 1st min were very heavy especially the quads in this. A planned HRPM session Found this hard going,. Feeling very soft

Run: 3.5m at 07:16 pace HR139
Quickly out the garage on a run around the block. First time using my recently acquired Garmin 405 from my brother who never used. I won’t say how cheap I got it. No Garmin HRM so using the Polar watch and HRM also

Tues:
Lunch run 7.1 miles at 06:58 pace. HR 137
Ok nothing special.

Wed:
Enforced rest day. Home all day with eldest with recurrence of a bad kidney infection. Much interrupted sleep from night before so brought forward rest day

Thurs:
Lunch run 8.1 miles at 06:51 pace. HR 140
Cold and raw and should have worn base layer and tights. But a nice run and felt stronger from yesterdays rest.

Fri:
Ill and feeling bad.
Swim gear was ready from night before as my first swim session planned this morning never happened.
I was very ill all night, seemed like food poisoning but I felt really bad.
We had healthy house of never been to doctors in 4 years and last 5 weeks haven;t left the place
The evening turbo planned was canned also. Crap

Sat:
Was in the cot by 7pm Fri evening and slept right through to 5:30am. Turned over and conked out till 8:30, 13.5 hrs sleep, a personal record was broken last night
Not feeling perfect all day so decided to let body recover.

Sun:
Sole 80K bike@27.0kph. HR 130
Intended easy relaxing ride over undulating roads. This was most enjoyable and just what the doctor ordered. Only negative aspect was my feet were like ice bricks after.
Had some company along the way with various sole riders and easily could have got over the 100k if wanted.

Krusty_Clown

Awful phase you've been going through, with family illnesses, injury, work, travel etc.. I thought I had it bad, with just illness and work, but didn't have all the other worries tyou have to contend with. If you can get through this bad patch, everything will seem a lot easier. Sure we must go for an easy 50k in late February, if you're around.

aero2k

Krusty_Clown wrote: »

Awful phase you've been going through, with family illnesses, injury, work, travel etc.. I thought I had it bad, with just illness and work, but didn't have all the other worries you have to contend with. If you can get through this bad patch, everything will seem a lot easier. Sure we must go for an easy 50k in late February, if you're around.

I haven't been posting much lately lads but I have been keeping an eye on both your logs - usually my reaction is "jaysus would you look at those paces" but lately it's been "bloody hell, I think I'll be thankful for my slow pace and good health".

I've had a fair amount of mad stuff over the last 4-5 weeks, but I didn't have to fit it in around work travel, sick kids etc. My goal is to rejoin the ranks of paid employment in the coming months so I'm savouring every run. I'm in awe of how much you both manage to pack in with all the demands on your time.

I'd love to be in a position to offer advice to you both - I suppose the best I can do is oh encourage putting your own health and wellbeing first - all the other stuff depends on that. Easier said than done I know.:)

Abhainn

Krusty_Clown wrote: »

Awful phase you've been going through, with family illnesses, injury, work, travel etc.. I thought I had it bad, with just illness and work, but didn't have all the other worries tyou have to contend with. If you can get through this bad patch, everything will seem a lot easier. Sure we must go for an easy 50k in late February, if you're around.

Cheers KC. I'm intending to be on the start line with you:).

aero2k wrote: »

I haven't been posting much lately lads but I have been keeping an eye on both your logs - usually my reaction is "jaysus would you look at those paces" but lately it's been "bloody hell, I think I'll be thankful for my slow pace and good health".

I've had a fair amount of mad stuff over the last 4-5 weeks, but I didn't have to fit it in around work travel, sick kids etc. My goal is to rejoin the ranks of paid employment in the coming months so I'm savouring every run. I'm in awe of how much you both manage to pack in with all the demands on your time.

I'd love to be in a position to offer advice to you both - I suppose the best I can do is oh encourage putting your own health and wellbeing first - all the other stuff depends on that. Easier said than done I know.:)

Kind words aero2k. Enjoy those runs now
Check out a certain jackyback log. His sessions lately are just beyond belief. I reckon his work time is spent snoozing in a comfy arm chair:)

Abhainn

Week of 31st – 6th Feb

Week Summary:
Sessions = 7
Runs. Total Distance: 56.6 miles.
1 turbo – 50mins

Total hrs: 7:17

Not a bad week for running at all. Though it was poor for everything else. I’m thinking my IM aspirations are gone for 2011. Though I still intend on a half distance during the summer.
Headed home to Sligo for a late Christmas visit and as forecast was poor for the biking I decided to leave it at home. As it happened there was barely a puff of wind for all of Sat and Sun, ah well. :rolleyes:
I also signed my self up for a little 50k trial run at the end of the month. I had no races planned in the short term and this seemed like a good idea if not a bit mad. I will hope to get in a couple of 10k’s and a half marathon somewhere in preparation for London

Mon:
Lunch 10 miles at 06:57 pace. HR 142
Twas a very difficult day at work. Missed my medium run from Sat so was determined to get this in. Gamin was spot on this route, which I haven't ran this distance in a while. Legs a bit sore for some reason.

Tues:
Lunch run 6 miles at 06:59 pace. HR 139
This was an effort. Legs sore with odd aches all over, including my foot where I turned on 10 days ago. Getting old

Wed:
Evening brick: 50mins turbo , 3.5mile run
Turbo:
25.9km.
31.1kph
HR 140, Watts 207,CAD 92.
This felt better than last week. Introduced some 5mins blocks with +1 level or higher gear.
Run: 3.5m at 06:57 pace HR147
This felt really good after the reasonable turbo. I had to concentrate to keep pace down
Brought dog Charlie along and he enjoyed the run also

Thurs:
A lunch time progression run of 8.1 miles at 06:30 pace average. HR 146
Needed to start opening the legs up more. More of a fan of this type of run rather than intervals!!
Plan was progression run at - 10sec / mile. The wind made it very difficult in sections.
Was aiming for 1st 07:10 , but turned out 07:05,06:46 (wind on back),06:37, 06:32,06:27,06:07,05:57. Yes this was hard enough. Got HR high. Happy for now.

Fri:
Rest

Sat:
Long Run
21 miles at 06:43 pace. HR 153. Finally home for a late Christmas visit.
53 weeks since this I ran this exact same route. It is a nice route especially the first 7 miles and I was looking forward to it all week.
Conditions good but wet under foot and some light rain, little wind. Plan was 21 @ 7min pace
To be honest first number of miles wasn’t easy, as climbing mostly until mile 7. The HR was higher than wished hovering around upper zone 3. I like to keep long runs to mid zone 3. But decided to maintain pace knowing mile 7 – 10 were quick.
Happily miles went by very quickly as this route was certainly not boring. I had to keep on my toes as I had a few near incidents with dogs. Running by the end of my road at mile 15 with under 2 miles home instead I take the longer harder route home. Its around mile 18 where there are a number of little climbs and these normally test the legs. I shift up a gear and finish off with a nice 06:24 & 05:59.
It’s been 4 months since I ran this far – outcome very good.
http://connect.garmin.com/activity/66688590

Sun:
Morning 9 miles at 07:08 pace. HR 135
Only planned this route after I left the house. Great to be in the countryside with many options where to run
Decided on run up towards the Ox Mts again and take in a few muddy routes around the many areas of bogland. Legs a bit tired after yesterday but views
over the land were fab. Miss these runs.

http://connect.garmin.com/activity/67089512
Eve though Garmin accuracy at start of run was about 20ft at it lost 0.06 in first 2 mins of running

Abhainn

Week of 7th -13th

Week Summary:
Sessions = 6
Runs. Total Distance: 48 miles.
1 turbo – 50mins

Total hrs: 6:19

Closure of IMUK 2011
I’ve copped on. I was only fooling myself. Living in hope when it was clear that the odds of making it to Bolton in good shape were always against me.
The main reason for my decision is failure to get the sessions in. The fact that life has been hectic last few months and there would seem little let up in the next few either.
Yeah I’m friggin pissed off. I failed, I hate been a failure. I can’t wait till 2012.
However I intend doing some Olympic and one half distance event during the summer.

London marathon is now my main short-term focus. A lot of work needs to be done even to get a half decent time. I’ve only set my “just satisfied” time for now. Geting close to 2:40 would be a miracle at this stage
I need to get in a couple of 10k races and perhaps a half marathon before start of April.
Need some decent interval session too. All part of the fun

Mon:
Rest. Planned recovery turbo didn’t happen

Tues:
Lunch run 6 miles at 06:58 pace. HR 138
Easy run

Evening 50mins turbo (IM was still the plan)
25.6km.
30.7kph
HR 140, Watts 204,CAD 91.
After 6 mile today legs weren't fresh. But gradually built this up from first 10 mins spin 200+ watts after

Wed:
Lunch: 7.1 miles at 06:50 pace.
Planned 6:45 pace. Felt ok so gradually increased pace and aimed for 06:30 with last mile a nice clip at 05:52 Not a bad run

Thurs:
Lunch: 7.1 miles at 06:50 pace.

Fri:
Rest.
Left foot not great so took an extra rest day

Sat: Marathon Pace session
First 5@7min pace, with 5.7 at 06:10.
Planned MP was 06:15 so this was just a little quicker than that.
Last mile was hard and got HR high but this session comparable to similar one last Aug
Summary : 10.7 MILES at 06:33. HR 152

Mile 2 on Garmin was out
http://connect.garmin.com/activity/67798083


Sun:Morning: Hilly 16 miles at 07:15 pace. HR 139
Hooked up with Beepbeep 67 and another lad. BB67 brought me around one of this hilly routes and it certainly was. Lovely morning for it, on great back roads. The legs felt it in the last 2 miles, must be after yesterdays efforts. Left foot very sore near the end.
Very enjoyable run apart from that.

http://connect.garmin.com/activity/68021718

catweazle

You are as well off dropping UK if you aren't ready for it, I did notice the lack of swimming this year which would be your weakest discipline, and for you who would not be in it just to finish you would probably feel cheated at a time you wouldn't be happy with

Work on the half Ironman, you will go well under 5 hours this year and hopefully things will work better for you timewise next year

Izoard

Abhainn wrote: »

Closure of IMUK 2011
I’ve copped on. I was only fooling myself. Living in hope when it was clear that the odds of making it to Bolton in good shape were always against me.

Sorry to hear that..no doubt you'll tear it up in 2012.
Having said that, I'd be pretty happy with that weeks training...:)

griffin100

Closure of IMUK 2011
I’ve copped on. I was only fooling myself. Living in hope when it was clear that the odds of making it to Bolton in good shape were always against me.
The main reason for my decision is failure to get the sessions in. The fact that life has been hectic last few months and there would seem little let up in the next few either.
Yeah I’m friggin pissed off. I failed, I hate been a failure. I can’t wait till 2012.
However I intend doing some Olympic and one half distance event during the summer.

Thats a shame, I was looking forward to your report of tearing around the course:)

BeepBeep67

Abhainn wrote: »

Sun:Morning: Hilly 16 miles at 07:15 pace. HR 139
Hooked up with Beepbeep 67 and another lad. BB67 brought me around one of this hilly routes and it certainly was. Lovely morning for it, on great back roads. The legs felt it in the last 2 miles, must be after yesterdays efforts. Left foot very sore near the end.
Very enjoyable run apart from that.

http://connect.garmin.com/activity/68021718

Hope the foot's ok, we're lucky to have such great runs on our door step, I'll get ya off the N11 yet

hf4z6sqo7vjngi

Sorry to hear about IMUK, it would have been good to have another boardsie to chase after. There is always next year.

Abhainn

Will be reading all your efforts with interest

catweazle wrote: »

Work on the half Ironman, you will go well under 5 hours this year and hopefully things will work better for you timewise next year

Might see you in Swinford in July. That was a lovely race last year

Celeste Rotten Tile wrote: »

Sorry to hear about IMUK, it would have been good to have another boardsie to chase after. There is always next year.

I hope to be a spectator in Bolton. It will hurt me though

Abhainn

griffin100 wrote: »

Thats a shame, I was looking forward to your report of tearing around the course:)

I was looking forward to reading it too:rolleyes:

BeepBeep67 wrote: »

Hope the foot's ok, we're lucky to have such great runs on our door step, I'll get ya off the N11 yet

N11 and me love each other. It has some of the flattest roads around!

shotgunmcos

Ah hell Abhainn I was really looking forward to your IM venture. Sensible I guess and I'm sure you have one in the pipline for 2012 where a good winters base will get you out for a nice crack off it. No doubt the newest mentored thread in the logs is of some appeal to you

Abhainn

Week of`14th – 20th Feb
Yes a running club!
I was never a member of a running club before so this week I joined my first. It’s never too late to pick up tips and advise from other runners out there. Hopefully I’ll get in the occasional good quality session with others and meet some more interesting runners our there.

This week was good overall. It has given me some needed reassurance that I can give a good account of myself in London. I need to get in some quality interval session though. And coupled with a few races which I still haven’t decided on I may be in reasonable form on April 17th
The only blip in the week was missing the 3rd most important on session i.e. mile intervals that were planned on Wed. Unfortunately it was too late and dangerous in the dark so I had to succumb to a tour of Tallaght that evening

Mon:
Lunch run 6 miles at 06:50 pace. HR 139
Legs a bit sore and tired after yesterday but got around reasonably ok. Left foot still a bit sore

Tues:
Evening 8.1 miles at 06:44 pace. HR 148
This was a relatively hilly run, however with no real plan. A bit stupid really.
This happens me when I run in the evenings. I run without really thinking.
Foot not bad but achilles now sore, fxxk me.

Wed:
Evening: 8.2 miles at 06:44 pace. HR 140
Cancelled the mile intervals session and was left with running around Tallaght dodging the traffic.
Highlight was been overtaken by a group of 3 lads (I assume from Tallaght AC) who were on a trot around the block looking relaxed.

Thurs:
Rest.

Fri:
Early am run of 7.1 miles at 06:57 pace. HR 140
This was all in all a crap run. Legs asleep, this run felt laboured, even after days rest. Dung

Sat: Marathon Pace session
Summary : 11.7 MILES at 06:22. HR 158
Original plan was 3 @ 7min pace then 8.7 at 06:15. I changed that just before the off to 3@7min then 3 @6:30 then 5.7 at 06:15. Well it worked out 3 @06:57 then next 3, 06:25, 06:20, 06:17 (hardest profile). Then did last 5.7 in about 06:06. Overall 8.7 in 06:10.
Probably pushed to hard in the last miles but needed a tough session

Sun:
Morning 21.1 miles at 06:48 pace . HR144
I decided on a new long route. Normally my long run is an out and back to Newtown but after Beepbeep 67 comments about the N11 last week I braved up and decided on this run just as I left the house.
The first mile on tired legs from yesterday was a bxtch and took me up to the new relief road. With the nasty breeze against me I thought maybe this may not be a pleasant couple of hours.
But as the route took me towards Deputys Pass and Glenealy I was in a very relaxed rhythm. The HR was very satisfactory and I was happy to see that when it exceeded 150bpm on more difficult sections it returned shortly after the more economical fat burning zone.
The legs were feeling the last coupe of miles but the pace was steady.
Good day at the office

http://connect.garmin.com/activity/69184120

Weekly milage – 62.2

TheRoadRunner

Abhainn wrote: »

Morning 21.1 miles at 06:48 pace . HR144
I decided on a new long route. Normally my long run is an out and back to Newtown but after Beepbeep 67 comments about the N11 last week I braved up and decided on this run just as I left the house.
The first mile on tired legs from yesterday was a bxtch and took me up to the new relief road. With the nasty breeze against me I thought maybe this may not be a pleasant couple of hours.

Nice running. I wouldn't too much about training on the flat. London is as flat as a pancake. Obviously a few hills will do you no harm building leg strength etc.

Which club did you join by the way?

Abhainn

shotgunmcos wrote: »

Ah hell Abhainn I was really looking forward to your IM venture. Sensible I guess and I'm sure you have one in the pipline for 2012 where a good winters base will get you out for a nice crack off it. No doubt the newest mentored thread in the logs is of some appeal to you

Certainly MCOS, plenty to wet the apetite

TheRoadRunner wrote: »

Nice running. I wouldn't too much about training on the flat. London is as flat as a pancake. Obviously a few hills will do you no harm building leg strength etc.

Which club did you join by the way?

Bray Runners which is part of the bigger club Sli Cualann.

thirstywork2

Just having a read up on your training there.You seem to have a very good base.Session wise im sure you will get some good tips in your new running club.
Are you doing any hill repeats?
what is your goal time for London?I take it you have ran a few marathons?
Sorry if you have answered these in your blog but id be reading it all night:p