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ultrapercy

May 20

7.58 miles very easy 56:04(7:24p)

May 21

3.14mi w/up 21:10(6:45p) 5k 17:26(5:37p) 4 mi c/dn 27:24(6:48p)
Total 10.31 mi 1:06:10(6:25p)
I like to keep a foot in both imperial and metric camps, all options covered and everyone happy. Im not happy with this "tempo" session however. Back giving bother again and I didnt feel loose or free at all while running. Its better than it was yesterday tho, so thats something.

ultrapercy

May 22

7.5 miles 50:30(6:44p)

Back still bothering me, Half marathon on Saturday so things would need to improve a lot before then if Im going to run anywhere near the time I hoped for or, indeed if Im to run at all.

ultrapercy

May 23

Got a massage on my neck/back in the morning then did 3.33 mi 24:19(7:20p) very out of sorts.

May 24

5.38 mi 37:57(7:03p) feeling a bit looser today not 100% by any means but improving.

May 25

Ballina Half Marathon 4TH 74:06(5:38p) 1mi wUp 1mi c?dn @ circa 8 min pace.

I declared that Id be happy with 74 and that, more or less is what I got. Il take it, tho to be honest Im far from happy. I struggled up to 6 mles and was sluggish and disinterested. My attitude for the 1st 5 miles was really negative. This probably was caused by my on going back/neck problems which have bothered over the last 6 weeks. Once I setteled in after 6 miles I ran ok. Ran 5k splits of 17:17 17:33 17:37 17:36 and finnished out 3:27 and 31 sec .10. Even enough and didnt feel all that tough, not like a race should feel. Couldnt run any quicker tho.
Very well organised race on a fair course won by Alan O'Shea in 70:48. Lots of pbs including my girlfriend who smashed 1:30 for the 1st time posting 1:28:50 for 3rd in the womens race. At least theres one happy head in the house tonight.
Out now to watch the champions league final nobody seems to care about. I think it will be fasinating, in a watching grass grow kind of way. Bayern to win it 2-1. There will be pints.

belcarra

ultrapercy wrote: »

Ballina Half Marathon 4TH 74:06(5:38p) 1mi wUp 1mi c?dn @ circa 8 min pace.

I declared that Id be happy with 74 and that, more or less is what I got. Il take it, tho to be honest Im far from happy. I struggled up to 6 mles and was sluggish and disinterested. My attitude for the 1st 5 miles was really negative. This probably was caused by my on going back/neck problems which have bothered over the last 6 weeks. Once I setteled in after 6 miles I ran ok. Ran 5k splits of 17:17 17:33 17:37 17:36 and finnished out 3:27 and 31 sec .10. Even enough and didnt feel all that tough, not like a race should feel. Couldnt run any quicker tho.
Very well organised race on a fair course won by Alan O'Shea in 70:48. Lots of pbs including my girlfriend who smashed 1:30 for the 1st time posting 1:28:50 for 3rd in the womens race. At least theres one happy head in the house tonight.
Out now to watch the champions league final nobody seems to care about. I think it will be fasinating, in a watching grass grow kind of way. Bayern to win it 2-1. There will be pints.

Nah, Pearse Stadium last week was the place to be UP!
Tonight should be good too though. I reckon Lewandowski to win it for Dortmund!

wrt your training...you appear to be very down on yourself at the moment. Would you be like that in general or is training just going through a particular funk lately (since you started the log!;))? Well done on your time anyways and extra well done to the OH. I'd be very happy with getting 1:30 myself in Enniscorthy tomorrow!

ultrapercy

May 26

Rest day, just didn't bother, tired after yesterday so needed a recovery day.

May 27

6.5 Miles @ 7 min pace

Feeling a bit more positive about Saturdays race. Im not feeling great at the moment and Im not training properly but I still ran a decent time with something left in the tank. I definitely could have maintained that pace for a few miles more. So onwards and upwards.

TRR

ultrapercy wrote: »

Feeling a bit more positive about Saturdays race. Im not feeling great at the moment and Im not training properly but I still ran a decent time with something left in the tank. I definitely could have maintained that pace for a few miles more. So onwards and upwards.

Still 5 months to go, I'd rather be in a bit of a slump now than in October. Anyway if a slump is a 74 minute half you're doing all right. No use peaking early in the summer. If I run like a goon for the next 5 months it doesn't bother me as long as I am ready to run well on the 28th of October. You obviously know how to get to the start line in peak shape so just go with the flow. It will all come together!

ultrapercy

May 28

5.38 miles 36:07(6:43p) in a rush today so just a short one.

May 29

3.34 w/up 23:57(7:11p) 10 x .25 mile 1.58 c/dn 11:37(7:21p)

Broke this into 2 sets of 6 and 4, 40-45 secs jog between reps and 2 mins between the sets. 73,72,73,71,71,72(2min jog) 74,72,72,72
Total of 3.63 miles30:39(5:42p)
Total for day 8.55 mi 56:13(6:34p)

Happy enough, more of this in the near future. Hopefully will increase the number of reps and the pace.

ultrapercy

Its Complicated

May 30

1.72 w/up 12:14(7:06p) 3 miles 16:58(5:39p) 1.74mi recovery 11:59(6:54p)
5x400m 72,72,69,70,70 40-45 sec recoveries
1.76mi c/dn 12:29(7:06p)
Total for day 10+miles 63mins+

ultrapercy

May 31

time deprived again today so just 5.4 miles in 37:12(6:53p)

240 miles for the month of May. Not great but an improvement on April. 10 quality sessions/races. June starts with a friends stagg but hpefully I will get something worthwhile done before leaving tomorrow.Early part of next week will be recovery, once upon a time I drank for fun, now its hard work.I Want to get back to it quickly tho.Im starting to get the buzz back.

ultrapercy

June 1

1.40 w/up 9:51(7:02p) 10 miles 57:15(5:44p) 1.84 c/dn 13:49(7:32p)

28:23 28:52 5 mile splits. Fell off a bit in the second half. Legs a little tired from back to back hard days on wed and Thu but a good session all the same.
Session of a different sort(stagg do) now will probably see tomorrow written off, but Im getting The Hunger back and with it comes The Guilt. Straight and narrow beckons but first the cooked and wide.

ultrapercy

June 2 mile
off

June 3

8 ploddy miles 1:01:52(7:43p)

was surprised how easy this felt, after 2 serious days of beer I thought it would be torture but I almost enjoyed it.

ultrapercy

june 4

6.5 miles 43:28(6:40p) mins

ultrapercy

June 5

7.62miles 49:50(6:32p) last 4 miles were 6:09 pace. Still detoxing and not feeling great. Some sort of quality session tomorrow I hope although the heat will make it interesting. We will see how it goes.

ultrapercy

Jun 6
Hot Hot Hot!!

11.13 miles 1:08:49(6:11p)
5.55 miles out and back on Gap road. Good hilly run, up and down but net elevation 1st half droping 2nd half. Last 6 miles were 34:47(5:48p)

Today was supposed to be a session day but during the warm up the legs were grumbling that they weren't up to it and I listened. Im usualy good at sticking to the plan but lately Ive started falling into these shrink to fit sessions. That will have to change soon. The best piece of advice I was ever given was "if your waiting for a day you feel like doing speedwork, youl never do it".
Any no panic, still a decent hit out and tomorrow is another day.

ultrapercy

June 7

6.47 miles 43:23(6:42p)

1st up hill mile on this run was done in 7:38 so the remaining 5.5 averaged under 6:30. Im having trouble controlling the pace of my easier runs lately. It may be down to reduced mileage, which is somewhere in the low 50s,leaving me fresher than Id normally be.Every run seems to have a few miles in the low 6s if not sub 6 this leaves me reluctant to do the real fast running sessions I need to do.
Not to worry, starting a programme(of my own making) on Sunday that will make me concentrate on proper pacing.

ultrapercy

June 8

!0.47 miles 64:06(6:07p)

Ran this on grass of McHale park training pitches. Very hot again today, car read 28 degrees after on the way home. Stopped for afew minutes for water at 10k. First grass run in an age and it definitely feels easier on the body.

ultrapercy

June 9

17.6 miles 1:58:37(6:44p)

3 x 5.6 mile loops 38:40 37:42 35:53 then .8 mile c/dn 6:21

Warm again today but with a nice breeze. I didn't feel particularly strong and didn't especialy enjoy it. A bit of a struggle to be honest but glad to have got it done. Took on 300ml of water after each of the first 2 loops which I usualy wouldn't on runs shorter than 2.5 hours but it was a lifeline today.

ultrapercy

June 10

6.53 miles 45:32(6:58p) easy recovery run, tired starting off but got into it and was enjoying it at the end. Diliberately kept the pace easy on this run.
Did a little strength conditioning afterwards, Ive completely neglected all strength and core work recently and I definitely need to get back to it.

ultrapercy

June 11

2.6mi w/up 17:15(6:38p) inc. 1mi @5:40p to get the juices flowing.

4 x 1miles 5:21 5:15 5:25 5:24 (75sec,85sec,85sec recoveries)
1.54 mi c/dn 11:23(7:25p)
Total 8.67 miles 54:13

Didn't enjoy this at all. Intended doing 6 reps but nearly stopped after each one so lucky even to get 4 done.

ultrapercy

June 12

9.2 miles 1:01:23(6:41p)

Stretches, strength/core work

ultrapercy

June 13

3.53 mi w/up 24:23(6:55p)
3.09 mi 16:48(5:26p)
1.75 easy 11:57(6:49p)
2 x 800,400, 400 (recovery reps 90 50 50 sets 2:30)
2:25 67 70 2:25 71 72
1.08 c/dn 8:22(7:44p) Total 12.3 miles

very windy today, happy with this session felt good.

ultrapercy

June 14

5.39 miles 37:51(7:02p)

40 min strength/core routine

Krusty_Clown

Some fantastic sessions you're laying down.
What do you do for strength/core?

ultrapercy

Krusty_Clown wrote: »

Some fantastic sessions you're laying down.
What do you do for strength/core?

Thanks KC, it seems to be coming together a bit better lately. Still a way to go but some positive signs.
My strength routine is fairly basic, situps press ups, planks. I have a barbell and dumb bells which I use for basic arms shoulder back work. Ive got back to it again this week cos I felt I was lacking in that area and after 3 sessions I notice an improvement. This is most likely in my head but even that is something.
I keep intending to get a proper programe from a trainer, some proper guidance but never seem to get round to it.
Do you do any of that sort of stuff yourself? Is there anything you recomend?

Krusty_Clown

For previous marathon outings, I used to do these, along with some simple weights (dumbells) and plank stuff, but I don't think I was doing those core stretches correctly, and hurt myself once or twice. Switched to to doing the advanced core stretches listed in the Pfitzinger and Douglas Advanced marathoning book, which are handy enough, and take about 25 minutes (40 if I include the weights). These days I go indoor rock climbing once or twice a week, and I don't think I've ever had better core/upper body strength, and it's a damn sight more fun that core/weights. When I get back to proper marathon training though, I reckon I'll need to supplement it, so will go back to the P&D core and weights once a week, along with the rock climbing.

Not helpful info, if you live in Mayo and don't have a climbing centre anywhere near you!

ultrapercy

Thanks KC that link is good. I do some of those exercises as it is but theres a few new ones there too. Id say rock climbing is good alright, it would suit me I dont like gyms or get a buzz from weights. Something like rock wall would give the benifits and still be fun.

ultrapercy

June 15

Miltown "Run for Ollie 10k"

33:32 2nd
3.14 mi w/up 21:27(6:50p) 2.07 mi c/dn19:55(9:39p)

Went into this race feeling a little tired after what was a toughish week conpared with recent times.
Myself and John Mannion went straight to the front, through 5k in 16:19 with a stiff breeze on our backs. Faced the breeze after a turn at 5k and pace slowed a fair bit. I always felt like I was hanging on and was never realy comfortable. The dip in pace didnt revive me any and despite an effort at 6k to drop John he held and opened up a 7 or 8 second gap at 8k with a strong surge that I couldnt respond to.He held this lead more or less till 500m to go when I pulled a second or 2 back. We turned off the road and saw the finnish line 250m away and I started to sprint and was making serious inroads into his lead. With 30m to go I thought I had him but he glanced behind and fair play to him surged again a won by 1 second and a big pb for him of over a minute.
Happy enough with this effort on tired legs after a good week training,best in a while anyway.My mentality is still weak and I give ground too easily but that will improve with fitness and races I hope.
Another pb(39:30) for Sarah my girldfriend who was 4th lady in a very competitive womens race.
A good race on a nice course. 620 took part with all monies raised going to fund care for a young local man injured in a work accident a few years back.

ultrapercy

June 16

9.14 miles 1:05:58(7:13p)
40min strength/core/stretching

Tired today after yesterdays race and a few black whiteheads last night. Easy paced recovery run that was enjoyable.
More strength/core work and even after only 4 sessions the improvement is noticeable.I now feel confidant enough in my upper body strength that I could fight a 5 year old and not be disgraced.

ultrapercy

June 17

15.16 miles 1:39:41(6:35p)

So a short long run. It went well tho, started easy with first 7 miles at 7:10 average pace. I then tryed to run the next 7 at marathon pace but struggled to find it with the first 2 miles just outside 6 minutes sudddenly I found the gear and rolled out 5:53 5:53 5:37 5:42 5:43 then jogged home.
Happy with this and how Im feeling in general.

ultrapercy

June 18

6.48 miles 47:10(7:17p)
45 mins stretching/strength/core
very tired today, so just a short recovery run. Felt good once I got going.More conditioning work and its starting to become a habit again.