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ultrapercy

July 15

7.6 miles 55:30
45 mins stretching/core/strength

just an easy recovery run today, tired after back to back hard days and a tough training period in general.
I feel Im getting some positive effect from the strength work Ive been doing.I definitely have more push at the end of hard reps plus Im not as physically intimidated by national school children,the ones in the lower classes anyway.

ultrapercy

July 16

7.60 miles 54:54(7:14p)
45 mins stretching/core/strength

July 17

2.17 mi w/up 16:15(7:29p) .83 mile c/dn 6:36(7:56p)

10 x 1k in 2 sets of 5, 1st set 85 sec recoveries 2nd set 92 sec recoveries 5 min between sets.

3:18 3:15 3:18 3:18 3:18
3:18 3:17 3:18 3:17 3:18

very consistant but slow splits. Didn't want to push the boat too much but was still hoping for a bit quicker than this. Anyway its done and it was very warm.

ultrapercy

July 18

2.05 mile to gym with backpack 16:26(8:02p)

6.11 mile 39:02(6:23p) inc 2x 1 mile 5:19 5:15 82 sec recovery.

1 hour of core/strength work in gym.

Legs felt much better today, strangely. Maybe just an off day yesterday.

ultrapercy

July 19

5.39 miles 39:56(7:24p)
30 mins stretching/core work.

This is a new entry in my top 100 hardest runs of all time. I was feeling very tired before and combined with the intense mid day heat it really was a struggle. I came very close to walking on one tough hill. It was supposed to be a recovery run but was harder than a lot of sessions. Anyway I feel good after it so I dont think there are any underlying problems, just heat and fatigue. Funny how an easy little 5 miler can bite you sometimes.

ultrapercy

July 20
Crossmolina 10k 34:13 1st

5.8 mi w/up @ 6.51p 1mi c/dn 9 mins

with temps over 30 I think this may have been the hottest Ive ever raced in. It was absolutely baking and everyones times seemed to be out by quite a bit.
Well organised race on a good course with plenty of food afterwards very good value for 10 euro.
Forgot to change into my racing shoes after the warm up but that may have been a good thing in the long term. Happy enough with how I felt considering conditions.

July 21
No running, climbed Nephin.If thats worth anything as training Im not sure.

July 22

5.5 miles 39 mins
Quads sore after Nephin so maybe it is training!

ultrapercy

July 23

7.2 miles no time watch malfunction.
45 mins stretching/core/strength

July 24

2.62 w/up 18:06(6:54p) 5x1mile (75 sec recovery) 1:56 11:02(7:03p)

5x1mile 5:10,5:10,5:10,5:12,5:14 total 5.67 mi 31:03(5:29p)

good session today and a good confidence booster. While the longer marathon paced stuff has been going well my shorter intervals have not been up to scratch until today. Conditions a lot cooler than last week but it was teeming down and the soggy gear cost me in the last couple of reps.
Interestingly my average pace for the sessions with recoveries included was the same as the 10k race I ran on Saturday, so some indication there of the effect of the heat on times in that race.

ultrapercy

July 25

2.05 mi to gym with backpack 15:32(7:31p)
9.63 mi 1:03(6::33p)
1 hour gym session

ultrapercy

July 26

5.38 mi 38:13(7:06p)
30 min stretching/core

very easy today, feeling tired.

ultrapercy

July 27

3.32 mi w/up 23:24(7:03p) 5X1k 90 sec recoveries 2 mi c/dn 14:25(7:08p)

5x 1k 3:04 3:02 3:02 3:01 3:02

ultrapercy

July 28

17.5 miles 1:55:15(6:35p)

in Lanzorete for the week.
nice out and back along the prom. out 60 mins back 55:15

ultrapercy

July 29

AM:6.12 mi 47:37(7:47p)
early morning "recovery" run after a full day on the beer yesterday.
PM:6.12 mi 44:00(7:11p)

July 30

AM:7.14 mi 53:09(7:26p)
PM:6.13 mi 43:17(7:04p)

July 31
AM:5.16 mi 39:44(7:42p)

Lanzorete is a very windy island, and the out segments of my out and back runs are very slow, over 8 min mile pace at times.Session planned for this evening so Il see how that goes.

ultrapercy

July 31

PM: 7.3 mi

2.5 mi w/up 18:30 3x 1 mile(2min recovery jog) 1.15 c/dn

3x 1 mile:5:09 4:58 5:06

Aug 1

6.11 miles 43:50(7:11p)

ultrapercy

Aug2

5.09 miles 37:35(7:23p)

Aug 3

4.4 miles 32:43(7:25p)

Aug 4

3.4 miles 24:58(7:16p)

Aug 5

National Half Marathon 1:11:51(5:29p) 17th

Realy tapered for this race and its a bad idea for me. Didn't feel any way settled or comfortable till 7 miles and all I could think of was getting this race over with. By mile 10 I was wishing there were 10 more miles to go. Cant figure out whats going on with me lately but the way I feel during and about races has changed. Im happy with my time and with where I placed but I feel I didn't run well.if that makes any sense.
Thought the race was organised well but lacked athmosphere, even at the finish there wasn't much of a crowd. The bands sounded good but no one seemed to be listening.
Anyway Im content and things have improved a lot from a couple of months ago, so onwards and upwards. Someone stated here recently that" the main thing is keeping the main thing the main thing" quote of the year and a good moto for life.

TRR

Well done today. Happy days running that time 12 weeks out and not feeling like you ran well. Your quote from above is from running king I think. Yeah it says it all doesn't it.

Mayo for Sam

tunguska

You were looking fierce tanned at the finish there JB, have you been hitting the sunbeds on the sly?
Solid run though even though you weren't entirely in racing mode. Half marathon seems to be a bit of a speciality for you.

ultrapercy

TRR wrote: »

Well done today. Happy days running that time 12 weeks out and not feeling like you ran well. Your quote from above is from running king I think. Yeah it says it all doesn't it.

Mayo for Sam

Thanks for the shout near the finnish. I am happy with the way it went and it bodes well for the "main thing". That is a great quote and worth adopting as a mantra, for everyone I think. As for Mayo and Sam, weve been in this position many times before and failed to close the deal but this manager is a different proposition. No vanity or bull**** with him and that could be the edge, still a ways to go tho. Hows the back? Any chance of getting right for Dublin or will you concentrate on the spring?

ultrapercy

tunguska wrote: »

You were looking fierce tanned at the finish there JB, have you been hitting the sunbeds on the sly?
Solid run though even though you weren't entirely in racing mode. Half marathon seems to be a bit of a speciality for you.

No sunbed Eoin, that Sally Hanson is great stuff!! Happy with the run, as you say it was solid and that will do. Are you on the way back yourself?

tunguska

ultrapercy wrote: »

No sunbed Eoin, that Sally Hanson is great stuff!! Happy with the run, as you say it was solid and that will do. Are you on the way back yourself?

Bit by bit its getting better. Delighted with yesterday to be honest, even though the time wasnt the best I was just glad to be able to make it through the whole thing in one piece. I'd say it'll be next year before Im back up to full speed though, but I'll give the marathon a crack in october anyway.

TRR

ultrapercy wrote: »

Hows the back? Any chance of getting right for Dublin or will you concentrate on the spring?

It's improving in a quality of life sort of way but not really in a running performance sort of way if that makes sense. No pain during the day but I'm crippled for a few hours after a 30 minute jog. Tight arse muscle pulling on sciatica. Haven't decided on anything yet but Dublin is probably not a realistic short term goal now unless I get back running 100% niggle free in the next couple of days which I doubt.

ultrapercy

10 Aug

7 miles 47:40(6:47p)

missed the last 4 days with a hamstring strain. I felt it pull just afer the 12 mile mark in the National Half and I managed to get home at my average pace but couldn't sprint on it. It may have cost me o35 silver, I got bronze but the silver was 2 secs ahead and while I was gaining I couldn't go all out, then again he may have sprinted too if the pressure was applied so Il just be content with the medal I got.
Was still aware of my hamstring in the run today, it certainly isn't 100% but It may be a good thing. The break means I have to start again and build and with 11 weeks to go to DCM I have plenty of time.

ultrapercy

11 Aug

14.13 miles 2:00:54(8:33p)

8.76 miles with company 1:23:10(9:30p)
followed by 5.37 miles on my own 37:43(7:02p)

ultrapercy

Aug 12

9.18 miles 1:02:36(6:49p)
good solid effort and hamstring feeling better, still not 100% but noticeable improvement.

ultrapercy

Aug 13

1.45 mi w/up 1(7:20p)
10 mi 58:12(5:49p)
1.85 mi c/dn 13:23(7:15p)

ultrapercy

Wed 14

7.6 miles 54:57(7:14p) stretches

Thu 15

9.18 miles 1:06:25(7:14p) stretches

Fri 16

3.12 w/up
9.33 miles 56:00(6:00p) inc 2 x 2mile, 1 x 1.5mile HM pace and cool down

2 x 2 mile 10:53 10:57, 1.5 mile 8:00 .5 mile recoveries 3:30

ultrapercy

Sat 17

am: 6.47 miles 48:11(7:27p)
40 min stretching strength core

pm:5.6 miles 41:10(7:22p)

Sun 18

20.08 miles 2:13:02(6:38p)

good longish run today, I broke it into sections of easy running with sections of harder paced : 5.6 mi @ 7:30p
6 mi @ 5:55p
2 mi @ 7:00p
4 mi @ 5:55p
2 mi @ 7:20p
Was tired at the finnish and glad to have it in the bank.

ultrapercy

Mon 19

6.46 miles 48:23(7:30p)

Tue 20

6.46 miles 48:48(7:33p)
35 min strength/stretching/core

Wed 21

3.32 mi w/up 24:32(7:23p) 8x 1k, 90 sec avg recovery, 1.5 mi c/dn 11:12(7:31p)
8x 1k 3:13,3:14,3:11,3:11,3:13,3:13,3:15,3:18
Not a great session legs felt heavy and it was windy enough. Its banked anyway.

Thu 22

7.57 miles 55:45(7:22p)

Fri 23

3 mi w/up 21:05(6:56p) 3x 2 mi, .5 mi recovery 3:17 3:39
3x 2 mi 10:55 10:55 10:54
done this session at the track and it went well, half marathon pace was the target and I got it spot on. Felt strong and relaxed but they still felt testing.

Sat 24

AM: 6.46 miles 46:34(7:13p) 45 mins stretching/core/strength
PM: 5.37 miles 39:58(7:26p)

ultrapercy

Sun 25

22.75 miles 2:36:39(6:53p)
3x 7.6mi hilly loop 56:01(7:23p) 52:08(6:53p) 48:30(6:24p)

nothing spectacular or fancy today, bread and butter long run. Started slow got progressively faster and finished strong, feeling strong.

ultrapercy

Mon 26

8.5 miles 1:05:27(7:42p) very easy recovery run.

Tue 27

6.46 miles, no time garmin battery died.
45 min stretching/core/strength.

Wed 28

4.88 mi w/up 34:16(7:01p)
1 mile 5:10, 2 x 800m 2:29 2:30 2k 6:45
2 mile c/dn 14:00(7:00p)

Thu 29

6.47 miles 46:20(7:10p)
30 min core/strength

Fri 30

2.30 w/up to track 16:55(7:23p)
3x 2.5 miles(10 laps) 13:53 13:45 13:56 800 meter recoveries 3:45 4:00
2 miles c/dn 15:32(7:40p)
discovered after this session that my hunch (and my garmin) are correct, the track Ive been using for my recent sessions is slightly long. My 2 mile reps last week showed as 2.05 miles on watch, it doesn't seem like much but it reads as nearly 10 sec a mile quicker on the watch than actual. Ive been feeling that a lot of effort was going in for little reward. I made some inquiries and found out its over distance but not exactly sure by how much. Its amazing how accurate my inner gps has become after 20 years of slogging.
As for training I feel the longer stuff such as the 2.5 mile reps and the long run are going well while the shorter reps are a real struggle. Im hitting 75 miles for the 3rd week in a row which Im happy with. 10k race next Saturday and Athlone Flatline Half the following Saturday and those races should give me some indication of where I am and if Ive progressed sinse National Half. With 8 weeks to Dublin they will tell me if 2:30 is a realistic target.

TRR

Looking good JB. Some super consistent sessions being banged out the last couple of months.

ultrapercy

TRR wrote: »

Looking good JB. Some super consistent sessions being banged out the last couple of months.

Thanks Dave, ya I suppose consistency is the corner stone. Feeling up and down with it and I definitely need more recovery than I used to between sessions. In the main training for long stuff is going well, don't think Il pull up any trees in the 10k but its all about THE MAIN THING, isn't it?
Good to see you back on the road yourself, with 8 weeks to go you have plenty of time to put yourself in a good position for the marathon. Freshness means a lot and your probably chomping at the bit now after your lay up. just when the rest of us are beginning to feel the drag.