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Monday Dec. 30th
Just did an easy 6.5mls recovery run after 2 hard'ish days over the weekend.
Tuesday Dec. 31st
Opted for a day off, my last planned day off before the marathon.
Wednesday Jan. 1st
Resolution Run 5K - 18:19
Conditions weren't ideal, but they could have been a lot worse for this. No wind to deal with thankfully, but cold and wet. Course was good, no hills really, small drag up through Shop Street, a few tight bends to contend with.
Went out a bit too hard, 3:25. Didn't feel like I was forcing it too much, but after about 2k I felt like I was starting to hurt, way to early for that :rolleyes:
2nd K was 3:43, although I missed the split. Had my eye on a few lads who I normally battle with. One of them started fast enough but I caught him after the 1st K. Passed another lad that I beat by a few secs in my last 5k around the same time, but he caught me again just before halfway. Was struggling now and felt like I was hanging on. He opened a gap and I was just trying to relax a bit. Was caught by another couple of lads here as well :mad:
Without realizing it, I had started to close on my club mate going up through town, with just over a k to go. He didn't have much on me, but still didn't feel confident of catching him. Somehow found something in reserve and managed to get onto his shoulder with about 200-250m to go. Kicked about 100m out and manged to get him
Not over the moon with the time, but happy with the effort. Still in early stages of marathon training and not too many sessions under my belt yet either.
Splits were 3:25, 3:43, 3:46, 3:43 & 3:29, so glad to see I finished strong.
Next up is an 8k in Tuam on Jan 19th.0 -
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Monday
6.5mls easy to recover from yesterdays race. Legs felt fine, normally they are a bit sore & stiff after a race, not sure if its because I got a rub down during the week or taking the magnesium or a combination of both, but whatever it is, I ain't complaining
Tuesday
a.m. - 4mls nice and easy, 8:12/ml pace
p.m. - 7.75mls at 7:42/ml pace. Felt ok, a bit tired towards the end
Wednesday
11.75mls. Felt ok at the start of this, in face felt more or less fine until mile 8 when I had to navigate over the road by the Galway Golf Club that was ripped up by the storm. Took me 9 1/2 mins to get over it, and it seemed to wreck my head. The last 3-4mls were a drag, just wasn't into it at all and felt totally pissed off for some reason
Thursday
Was going to do a quality session today but decided to leave it for another day after the way I felt yesterday.
Bumped into a mate around 11am who was doing k reps so dragged myself out with him for his warm up. Great to be running with someone for a change. Felt good for the rest of the run, bumped into 2 more lads towards the end of it for the last mile.
Distance = 7mls0 -
Friday
Tough session. Planned to do 6 x 1ml off 1 minute with a mate. Unfortunately had to go get one of the kids early from school so ended up doing the session locally by myself.
Used an out & back route. Plan was to not kill myself but to try and keep them consistent around 6:08/ml pace.
2mins into the 1st rep I glanced at my pace and saw it was 5:42 :eek:, didn't make any major adjustment just took my foot off the pedal a little, finished with a 6:04. Was surprised, and happy how easy this felt, breathing was very relaxed.
Next rep was into the wind and also included a few small drags. Working harder now, but again trying to relax. Ended up with a 6:11.
3rd rep I again started off too fast, 5:40 pace when I checked. Feeling more tired now in the second half of this and ended a bt off with 6:06.
The wind seemed to pick up significantly for the 4th rep, was digging deep and could only do a 6:25, wrecked at the end of this. Thought about pulling the plug but as the next rep would have the wind at my back I figured I'd get through it.
Started more conservatively this time, 6:00 pace, ended with a 6:04 without killing myself.
So I managed most of it, and after a hard fought 4th rep, recovered significantly to do a decent 5th.
Three years ago leading up to Rotterdam I was doing the mile reps in about 5:55 average, this time I am trying to do them more at threshold pace as per the schedule. They don't really feel that much easier, but hopefully in the long run it will mean I am fresher when it counts
Distance = 8.33mls
Saturday
Just wanted to do an easy run after yesterday. Felt ok at the start but fairly tired for the last few miles.
Distance = 7.7mls
Sunday
Headed off at 8.20am, did 5mls first by myself and then joined in with 8 lads from the club. Great to have the company. Felt a lot better in the early going than yesterday. About 10mls in we had to endure a vicious hail shower accompanied by winds gusts that must have been up near the 100k/hr mark. In a sick sort of way, it actually felt good battling through this :rolleyes:. If I was by myself I know it would have been a completely different story.
Felt good for the whole run, strong through the end, and just a little bit sore.
Distance - 18.33mls/7:52 pace
WEEK DISTANCE = 71MLS0 -
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Monday - 8mls nice and easy
Tuesday - am - 6.5mls, pm - 5.5mls
Wednesday - Had planned to do 4 x 1ml, 1 hr easy & a 20min tempo. It was the daughters confirmation so was stuck in the church a lot longer than anticipated (2hrs :eek: ). When I finally got out and ready, I didn't have the time to do the session, so reverted to Plan B; 4 x 1ml - 5mins jog - 3 x 1ml, reps all off 1min.
Was almost floored by a falling branch during my warm up, not a good sign. Wind was really bad, in fact I didn't realise how bad it was :rolleyes:, that is until I hit the track. First rep was 6:41, was almost at a standstill at times. Managed 400m of the 2nd rep in 1:45 and decided to let common sense prevail.
Thursday
Wanted to try to make up for yesterday. Planned a 20min tempo with a couple of lads from the club. After about 4mins I hit the ground on a turn and came down hard on my wrist. Thankfully it was on the grass at least. Jumped up again and caught up with the lads. Starting feeling the pace after 10-12mins so cut it to 15mins at 6:08 pace.
Hand definitely sore afterwards.
Friday
Took it off as a precaution. Went to A&E but left after an hour, it was full of sick people
Saturday
In 2 minds about going to doc, hand still bruised and swollen. Did an easy 8mls instead.
Sunday
Was originally going to do an 8K race today but with all that was going on decided to give it a miss. Headed out for a 20 miler instead. After a first mile of 8:03, kept the rest of them about 7:25. Had a few pints last night, and didn't bring a gel or water with me, so could feel my right quad cramping after 14-15mls so decided to cut it at 17.5mls.
Good idea as when I went to take a nap my calf cramped badly a few times, something that hasn't happened to me since I started taking magnesium supplements.
Need to be more diligent going forward and stay hydrated, and take gels on long runs.0 -
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Monday
Just an easy 6.5mls to recover from yesterday.
Felt ok, a little flat.
Tuesday
Was hoping to do my quality session today to give myself sufficient time to get ready for the 1/2 on Saturday, but had to go to a meeting in Dublin so wasn't going to happen.
Actually thought about doing a tempo when I went out at 7.45am, but was struggled to run 8min+/mls as it was
Distance = 8.3mls
Wednesday
Had planned on doing 2 x 20min tempo but decided one was probably wiser with the race just 3 days away.
Did it on the track and the weather was great for it, sunny & mild with only a bit of wind on the top bend. Even got to strip down to just shorts & t-shirt!
Had been struggling every time I tried to do a tempo for the past few months, last one out managed to hit 6:08 for 15mins and was floored after it.
Today I just wanted to keep each lap at 92/93secs (6:10-12 pace), but ended up averaging just under 91secs per lap (6:05's) and finished feeling comfortable.
Best run out for a long while, hopefully a sign of things to come. Its great when you get a run like this after grinding out sessions in all sorts of weather for what seems like months now.
Distance = 7.5mls0 -
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Monday
Well, after taking yesterday off to mope around the place and try to figure out what the hell happened with the 1/2 marathon, I headed out today for an easy run with a difference.
Had to drop by my brothers place which just so happened to be right beside the field where I logged 1000's of miles in my teenage years. Couldn't resist jumping the wall and doing a lap for old time's sake. Although the astro turf footy pitches have wiped out half of the running path that we had, I was still able to get enough in to bring me back to my youth. Anyone that saw me was probably wondering what the hell I was smiling at
Distance = 7.8mls/7:14 pace
Tuesday
An easy 7.75mls, felt fairly tired in the middle but bounced back near the end.
Wednesday
Had a chat with the brother about the 1/2 and the next 7 weeks leading up to Boston. As well as been a 2:17 marathoner, he is also a part time coach in the states, so how could I go wrong!
He reckoned that I was training too hard, as an example of that he reminded me that for the 8 days leading up to the 1/2 M I had done a 14ml run with 10 @ 6:46/ml, two days later I did a 15.5ml run, and three days after that I did a 20min tempo at 6:05 pace (he said that should have been at 6:25-30!).
So he has set me a schedule for the remaining weeks. Today was 8 x 800m off 2miins at 2:55-3:00.
Ended up with 2:54, 2:52, 2:54, 2:54, 2:53, 2:53. 2:53 & 2:53.
Felt good doing them and after them.
Fingers crossed from here on in ................0 -
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Monday
Just an easy 5.5mls, legs felt fine after yesterday's 10 mile race.
TuesdayEasy 8.3mls, nothing to report.
Wednesday
14mls easy. Felt ok physically, couldn't really get into it though, unable to relax for some reason!
Thursday
8mls easy
Friday
6.3mls easy
Saturday
5ml tempo at 6:27, 6:16, 6:22, 6:25 & 6:17 pace.
Again I couldn't really relax with this. Felt fine, not breathing too hard or anything, but just didn't feel loose.
Sunday
Last long one before the big day.
22mls in 2:48. 2 gels, company for most of it. Beautiful morning, what more could one ask for
WEEK DISTANCE= 73.5mls0 -
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Monday
Opted to avail of a rest day after a big weekend.
Tuesday
Had to drive to Carlingford for a funeral so got out early (8am) for an easy 8+mls. Nice morning for it too.
Wednesday
At 6.50am I dragged myself up the hills of Carlingford for an easy 6mls. Felt far better than I deserved too considering I had 5 pints of Arthur last night :rolleyes:
Thursday
Had 8 x 800m off 2min on the schedule. Decided to add 2 more and increase the rec's to a 400m continuous jog. This was after a buddy told me about the yasoo 800 marathon predictor (http://www.saltyrunning.com/2013/02/05/a-salty-guide-to-yasso-800s/).
As much as I would like, I don't buy into the idea that this session is an accurate predictor, but seen as I was averaging 2:55/56, I'll take it
Happy to keep them consistent:
2:54, 2:56, 2:56, 2:57, 2:56, 2:56, 2:55, 2:55, 2:57, 2:53
Was a bit tired before this due to a lot of driving the past couple of days and trying ti fight off the cold that my daughter was kind enough to bring home from school last week.
Distance = 11.75mls0 -
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