The Windy Road to Nowhere

ThePiedPiper

Fri 7th Nov: 4 miles in 27:00

Bit of a session of sorts on the treadmill. Did a mile warmup, a mile at 16km/h, one at 15, one at 14. Wasn't overly taxing, and felt good to be doing a bit of faster work. I'll adapt a session like this a bit more on the treadmill as I tend to keep things a bit too easy when there's not a goal marathon on the horizon.

Did no running over the weekend. Was nice to take a very easy week, as I felt my legs were pretty beaten up after the two tough race

ThePiedPiper

Mon 10th Nov: 7.5 miles at 7:15 pace

Nice enjoyable run around in the wind and rain up and down hills. Really enjoyed being out on the roads with no real focus or time expectations.

Tues 11th: 4 miles in 31

Easy run on treadmill. Legs were actually a bit stiff from yesterday, still recovering I suppose.

ThePiedPiper

Weds 12th Nov: Rest

Thurs 13th Nov: 6 miles at 6:55 pace

Was intending on going to the track on Wednesday, but my legs just felt really heavy, and achey, so decided to give it another while before hitting fast track work.
Got out for a few miles on Thursday, feeling much fresher. While it'd stopped raining when I went out, the aftermath of the deluge was serious. At various points, I was running upstream/uphill in close to two inches of fast flowing water coming down the hills. I found this strangely refreshing, and even managed to batter out a couple of fast miles, with one of them just under 6 minutes. Very enjoyable.

Fri 14th Nov: 4 miles in 30:30

Easy run on the treadmill. Hoping to get out tomorrow for a run of 10+ miles. Will take it very handy on it.

ThePiedPiper

Sat 15th Nov: 12 miles in 1:30 (7:33 pace)

We were up in Dublin in the morning time for Disney on Ice, so while the rest where at the show, I headed off up the hills. Lovely run. Some steady climbing up from Citywest, up past Slade Valley I think, eventually linking up near Brittas, and back into Tallaght. A very nice route, with quiet mountain roads and nice views for a while. Legs felt fairly good, and was great to do a longer run.

Sun 16th: 4 miles in 7:30 pace

Easy run out from Drogheda. Felt a bit tired on this one, probably a result of the run on Saturday and the couple of pints Saturday night.

ThePiedPiper

Mon 17th Nov: 4 easy miles in 31 mins

Just the treadmill for this one. Felt a bit of a cold coming on for a couple of days, so opted to not run on Tuesday and Wednesday. Nothing to be gained by getting sick at this stage in proceedings.

Thurs 20th Nov: 8 mile pyramid in 54:20

Treadmill again unfortunately, but decided to do a session on it. I was taking it very easy on the treadmill there for a bit, as it was huffing and puffing, so thought it might be on its last legs. However, whatever little gremlins it was having seem to have sorted themselves out, so put myself through my paces tonight.
Started with an easy mile, going from 12km/h-12.3. Then I did a mile at each of 13-13.3, up to 16-16.3, and back down to 14.5-14. Really enjoyed this one, a very good range of paces, and the sub-7 mile pace at the end felt very easy after the faster miles.

Mileage has been pretty poor so far this week, but hopefully I'll fit in a longish run over the weekend.

ThePiedPiper

Sat 22nd Nov: 7.5 miles in 6:45 pace

Lovely afternoon for running. Got the legs moving nicely early on and decided to keep the effort levels good. Got back in time to watch one if the best rugby matches I can remember. He'll of a win.

ThePiedPiper

Took about a week off there due to an war infection and a cold, need to be healthy when things get busy here in a week or two.

Sunday 30th Nov: 10 miles in 7:15 pace

Decided after three days of antibiotics I was ready to hit the road again. Great to get back to it, withdrawal symptoms were setting in.. Took a loop around drogheda and home by The Hill of Rath. It's a tough route I've not done in a long time so enjoyed it.

Looking unlikely now I'll fit in any more racing before the year is out, so will just do enough now to tick over without pushing into the red. 2015 plans coming together nicely. Early May and early October marathon looking the Lilly combination.

ThePiedPiper

Weds 3rd December: 5.5 mile session in 35 mins

I've not been doing enough running of any kind lately, but especially any faster work, so decided to get a session done on the treadmill this evening. Started off with a nice, easy warmup mile in about 8 mins.
Then, I did a mile at MP (15km/h), followed by a 400m recovery at 6:50 pace, a mile at HMP (16km/h), 400m recovery, 1 mile at 5k pace (17km/h), 400 recovery, then 1km at 3k race pace (18km/h). I was feeling strong enough to do a mile at 18, but the treadmill was making a lot of clattering noises, and I don't want it exploding on me really.

Happy with how that went. I've said this many times before, but I intend on properly focussing on my leg speed over the winter/spring.

ThePiedPiper

Thurs 4th Dec: 6 mile in 42:40

Did this as a sort of easy progressive run on the treadmill. Spent a while beforehand on a bit of maintenance on the yoke as I was sure it was about to explode yesterday, and it was great to be able to the run today without eardrum shattering noise.

Started at 12.5kmh, increasing every 400m to 14.5kmh, then winding back for the last mile. Effort levels low. I'm not sure if this ear infections gone, so reluctant to do too much running outdoors.. Getting a bit peeved off with it..

ThePiedPiper

Sat 6th Dec: 5.5 miles in 8:2x pace

Was a bit tired and hungover for this, so just sort of shuffled around aimlessly to brush the cobwebs off.

Sun 7th Dec; 10 miles in 7:19 pace

In much better nick on Sunday, really enjoyed this one despite the freezing conditions and strong wind chill. Did a couple of the miles at 6:5x pace, but didn't bother trying to keep this going uphill and into the wind, no real point to it.

ThePiedPiper

Weds 10th Dec: 3rd child in 5.5 years (1:80 avg pace)

This went very well, I ate a good breakfast at 6, and was at the start line at 6:30. Everything went according to plan.

Weds 10th pm: 7 miles in 48:5x

Progressive run on treadmill.

pconn062

Enjoy tonight, it will be your last good nights sleep for a long time!

Krusty_Clown

Great news. Congratulations! <and back on the treadmill by 10pm. Dedication!>

ThePiedPiper

Thurs 11th Dec: 4 miles in 30:30

Short enough run on the treadmill before heading into the hospital for the day.

Friday 12th Dec am: 4 miles in 29:30 (7:12 pace)

Had family staying with me lastnight so was able to get out on the road this morning. Roads were extremely icy in places, but I found it vey enjoyable, and had no scares. Temperatures were about -1 or -2.
Friday pm: 3 miles in 19:45

Just a quick progressive run on the treadmill.

ThePiedPiper

Sun 14th Dec: 6 miles in 41 mins

Started this on the treadmill, with a warmup mile, then got out on the roads for a half hour. Really enjoyed it. Cold, but refreshing weather.

Weds 17th Dec: 4 miles in 31 mins

Seemed to be having serious treadmill gremlins, so this was very start/stop for the first while. The machine only seemed to work properly when I took the speed right down on it, and worked my way up slowly. I'm making a completely uneducated guess that for whatever reason, if I start a run off too fast on it, especially when its very cold, then the belt seems to not grip properly to the wheels. Don't know if this makes any sense, but I'm going with it for now.

I'd be absolutely screwed without the treadmill at the minute, and don't have the spare cash around to fork out for a new one, so really hope the ol motor keeps going for me.

Fri 19th Dec; 4 miles in 26 mins

So, took it very easy for the first mile again on the machine, 12km/h for the first mile. The problems have always been coming with the machine on the first 400-800m, when its especially cold in the conservatory, so I felt happy enough to push the pace on after a first problem-free mile. Ramped it straight up to 16-16.2 km/h for the middle two miles, before a last slower mile at MP. Felt good on this, effort levels stayed in the easy-comfortable range, despite the faster pace.

I'm hoping to get out for a few miles on the roads today or tomorrow, but its about getting a suitable time at the moment, with Baby TPP still adjusting to life out in the big bad world. I've got to say, I'm absolutely smitten with my new daughter. She's an absolute gem, and the older two have been brilliant.

ThePiedPiper

Sat 20th Dec: 7 mile pyramid in 45 minutes

Two tired ladies asleep in bed, so decided to jump on the treadmill for a bit of a session. I'd tried something like this a couple of weeks back, found it very good, so gave it another go today.

1 mile warmup (7:50ish), then 1km at 15, 16, 17, 18, 17, 16, 15, 14.5, 14, and 600m easy.

Really enjoyed this one. The 15-16 range was very comfortable, and was only really working hard on the 18 and second 17. I feel like this type of session will do a lot for my 5k speed. Maybe in the next few weeks, I might push the 1k out to 1,200m. If any of you more educated 5-10k type runners have any advice in this regard, feel free to share, as I'm really just making it up.

pconn062

ThePiedPiper wrote: »

Sat 20th Dec: 7 mile pyramid in 45 minutes

Two tired ladies asleep in bed, so decided to jump on the treadmill for a bit of a session. I'd tried something like this a couple of weeks back, found it very good, so gave it another go today.

1 mile warmup (7:50ish), then 1km at 15, 16, 17, 18, 17, 16, 15, 14.5, 14, and 600m easy.

Really enjoyed this one. The 15-16 range was very comfortable, and was only really working hard on the 18 and second 17. I feel like this type of session will do a lot for my 5k speed. Maybe in the next few weeks, I might push the 1k out to 1,200m. If any of you more educated 5-10k type runners have any advice in this regard, feel free to share, as I'm really just making it up.

It's not a bad session but the paces are perhaps a little slow for it to be a 5k specific session. If you take your quickest speed which was 18km/hr, that is about 3.20 a kilometer which is 16.40 pace, that is roughly your goal 5k pace I imagine but you only did one rep at that pace. One thing we have been doing recently is 5k work that also includes faster than 5k pace stuff. So the other night we did 3x(1k, 600m, 400m). The 1k was at 5k pace, the 600m @ 3k pace and the 400m @ mile pace. You would do a lot of running at slower than 5k pace (around 10k-marathon pace) but you rarely ever touch on faster than 5k work which is personally why I believe you've haven't run a good 5k compared to your other times. DG has really hammered into us over the last few months how important it is to train faster than race pace, it will increase your overall economy and make your 5k pace feel easier. All four of us who followed his plan ran big PB's over 5k recently.

ThePiedPiper

Sun 21st Dec: 3.5 miles in 6:49 pace

Ran a bit if a roundabout way down to the local pub to pick up my car after lastnights Christmas party. Very windy weather, was happy enough not to be doing too long of a session.

ThePiedPiper

Mon 22nd Dec: 13.1 miles on 1:32 (7:04 pace)

Very windy morning, with steady rain into the bargain. Chose a very hilly route over by Broomfield in Co Meath, back home by Collon and Tinure. Was really hard work in places but enjoyed it loads.

pconn062

ThePiedPiper wrote: »

Mon 22nd Dec: 13.1 miles on 1:32 (7:04 pace)

Very windy morning, with steady rain into the bargain. Chose a very hilly route over by Broomfield in Co Meath, back home by Collon and Tinure. Was really hard work in places but enjoyed it loads.

That's gas, I did a long run this morning (well a shade over 10 miles) in the same wind and rain and I hated every minute of it, one of the most horrible runs I've ever done. The difference between a marathoner and a miler!

ThePiedPiper

Tues 23rd Dec: 4 miles in 31

Boring run on treadmill

Sat 27th Dec: 10 miles in 1:14

Lovely run early in the morning on deserted country roads. The temps were cold for this, but the roads felt fine. My quad was a bit sore, due to a Christmas Day 100m showdown with my brother in law. My horrendous start and complete irrelevance of my biggest strength meant he finished about 7-8 metres ahead of me. We've decided that 400m will likely be the distance of choice next year.

Sun 28th: 12.5 miles in 1:33

Another early morning run, this time on very dangerous icy roads with temps of about -2. Choice of route over the Hill of Rath was poor with a couple of near falls, along with a close encounter with 2 dogs over by the Monasterboice monastic site. Despite the various challenges, I really enjoyed the beauty and crispness of this,

ThePiedPiper

Tues 30th Dec: 7.5 miles at 7:20 avg pace

Roads not as icy, so this was a bit safer.

Weds 31st Dec: 10 miles in 69:50 (6:59 pace)

Nice trot around by PConn's house on one of my old reliable marathon training routes. I threw in a few fast miles as I was feeling good.

ThePiedPiper

2014 Review

I started the calendar year with vague notions about trying to run a marathon close to 2:45, and a lot of corresponding goal times for other races. I thought that I'd get more training in during the first six months of the year, but work was much busier than I thought it would be. I was waiting right up until the second last week of June to get my final inspection from the Department, and that, along with a Department Whole School Evaluation, meant that there really was no let-up until the end of June. As a result, I did very little racing for the first few months of the year, a couple of 17:25-17:30 5ks, a good run out in the Rás cross-country, and the 2:58 marathon in Cork were it.

During the summer, we went to France for a fortnight, where I trained every day. Did some good long runs, but for whatever reason, couldn't get speed work going well at all. The races I did during the summer where all fairly disappointing. In 4 miles, 5 miles, I was down about 10 seconds a mile on where I had been at corresponding races in 2013. With Mrs TPP expecting our 3rd, I suppose I was slightly side-tracked and really never put the emphasis on high mileage as I had done in summer 2013.

With all of the secondary race goals either ignored completely, or not targeted, I really had nothing left to target other than a good half marathon and marathon. Marathon training from late July went very well. I was training based on a target pace of 6:19 per mile, and in all the long runs, this seemed doable. However, the half marathon in the Phoenix Park was horrendous, about 4 minutes slower than I would have liked, and at that time, even a sub 2:50 looked unlikely.

Moved on towards Frankfurt with sub 2:50 the goal, and ran, without question, my best ever marathon, running a negative split and getting every last second out of the race. Having ran a decent Novice X-country 2 weeks before the marathon, I then convinced myself that I was recovered enough to run the Senior race a week after the marathon. Given the short turnaround, I was very happy with how it went. That was more or less it from a racing perspective.

I took it fairly easy during November, as a couple of colds and a nasty ear infection caught up on me, and wanted to have myself healthy for the big arrival in December. Our little daughter joined us on the 10th of December, and has fitted wonderfully into life in the TPP household. I've even managed to get plenty of training done since she was born.

Looking forward, I've a few plans for 2015. The little one seems to be easy-going, so I don't think she's going to throw life upside down here. I've committed to pacing sub-3 at an early summer marathon. However, I'd like to spend 8-10 weeks from now focussing on speed work. It's been a constant weakness of mine that I've never addressed properly, so I'll again try and make a commitment to doing at least one session a week until early March. I'd like to try and run a good 10k and half marathon when I'm properly fit during the summer. And then, of course, the big focus for the autumn will be the marathon. I've this narrowed down to either Cologne (4th Oct) or Eindhoven (11th Oct). Cologne would give me an extra week to prepare for the Senior X-Country race in November, so it might be the one. Despite a good marathon in 2014, I feel like I underperformed in most other distances, so I want to address those, and give myself new PBs across the range in 2015.

ThePiedPiper

Meant to include this table in the above post. I'd targeted 2,000 miles for the year, so not terribly far behind target. This is my highest mileage year, maybe ever, with the possible exception of 2008.

Month|Runs|Av Speed|Mileage
January|19/31|8.7|109
February|19/28|8.2|104
March|21/31|8.5|148
April|20/30|8.5|157
May|15/31|8.4|101
June|26/30|8.3|160
July|28/31|8.2|221
August|26/31|8.4|251
September|25/30|8.4|221
October|20/31|8.6|159
November|13/30|8.4|89
December|19/31|8.2|126



Mileage total for 2014: 1,847

ThePiedPiper

Thurs 1st Jan: 7.5 miles at 7:09 avg pace

First run of 2015. Nothing overly interesting, can't really remember it.

Fri 2nd Jan: 4 miles in 28 mins

Just a quick one in the morning time before heading up to Monaghan.

Sat 3rd Jan: 5 miles at 6:55 pace

Early morning run around in Monaghan. Nice, easy first mile, before 4 of them in the 6:40 range.

Tues 6th Jan: 7 miles in 48 mins

Took Sun and Mon off as I felt a bit of a cold coming on, and was back to work, so decided to get more rest.
Did this run on the treadmill. Very easy warm-up mile, then the rest in the range from 14km/h-15km/h. Very comfortable.

ThePiedPiper

Seeing as I'd absolutely no idea what I was doing at the track last night, apart from running around in circles every time PConn said 3-2-1, I thought I'd just do a shameless Copy and Paste job here.

Wednesday


PM: Session 3x(4x400m) in a 2 min cycle, 3 mins between sets

Splits: (79, 81, 78, 80), (76, 75, 76, 76), (76, 75, 75, 76)

Headed into the track tonight with no real idea what we were doing and the coach wasn't there, so made this one up on the spot. The plan was to do three sets of 4x400m @ 5k, 3k and finally mile pace (80's, 75s and 72s). Conditions are the track were not particularly pleasant with the wind proving to be the biggest nuisance. First set went fine and the pace felt nice and steady. Second set was a lot tougher, dropping from 5.20 a mile to 5 minutes flat and I was glad to have the four done. Decided here to just try and hit the same pace again rather than speed up as it was just too windy and I don't think I could have finished the session. Last set was tough but knowing we only had four to do made it easier and we managed to keep the pace the same as the second set. Tough session and looking back now, maybe a bit too intense for someone who is supposed to be in base phase. Still, nice get some running in @ close to mile pace, I think with the wind these were worth 73-74 on a calm day.

KielyUnusual

You could gave at least corrected the grammar mistake

Toblerone1978

Hi TPP. Can I ask what your next target is? Or do you know yet!!

pconn062

KielyUnusual wrote: »

You could gave at least corrected the grammar mistake

Ouch too mean! Although he could have also corrected some of the times especially the ones he ran slower than me!

ThePiedPiper

KielyUnusual wrote: »

You could gave at least corrected the grammar mistake

I must admit, I had to restrain myself a little bit, especially with the incorrect use of the apostrophe! Life's a constant struggle!

Toblerone1978 wrote: »

Hi TPP. Can I ask what your next target is? Or do you know yet!!

Hey Toblerone. Suppose I should really have my targets firmed up, so you got me thinking about it. A sub-17 5k and a sub-36 would be nice, along with sub-10 in 3,000m. I'll hopefully get the 5k in March/April, the 10k and 3k then in late June and mid July.

In the summer time, I hope to take a shot at a half marathon, aim for low-mid 1:18, and if that happens, I might be able to think realistically target 2:45 in the Eindhoven marathon.

I didn't want to really think about time targets for the year, to be honest, until I got a feel for how the new baby would disrupt our lives, but so far, things are very good, so it should be possible to do a reasonable amount of running this year.

pconn062 wrote: »

Ouch too mean! Although he could have also corrected some of the times especially the ones he ran slower than me!

I believe I paced us very nicely through the middle set of 400s, with you slightly behind me the whole time, and only in the very last two, was I about 1 second behind you. Anyway, the first mile of my warmdown was at sub-3 marathon pace, I suppose that makes up for the cumulative 3 seconds that I ran the entire set of 400s slower than you.

Thurs 8th Jan: 4 miles in 30:40

Easy run on the treadmill at 10:30 at night. Wasn't fussed on doing any running, as my legs felt a bit sore after the session on Wednesday. However, with the rest of the family all in bed by this time, it was either this or eating the remainder of the 4,000 selection boxes in the house. So, this won out. Nearly fell asleep in the 4th mile, so decided to leave it and head for the leaba myself.

ThePiedPiper

Sat 10th Jan: 5 miles in 33:45

Treadmill run first thing. Easy mile, then 4 in the range from 14.0-15.4 km/h. Nice start to the day.

ThePiedPiper

Sun 11th Jan: 10 miles at 6:40 avg pace

I was a little later getting out today than planned, so ended up running a bit less but a lot faster than otherwise would have. I did about 5 of the miles in the 5:5x-6:30 range, then had to work a bit harder running into a very strong wind.

Overall a decent week, not very high mileage, but sustainable, and adequate for the time of year. I hope to get a couple of 16+ mile longer runs done in the next few weeks, make sure the long stuff isn't too much of a stretch in March/April.

ThePiedPiper

Mon 12th Jan-??? Rest

I'm on a rest for an as yet undefined period after slipping on ice and smashing my head and ribs against a wall and falling down 6 steps! Possible cracked ribs, and definite muscle damage making any sort of movement very difficult. Lucky to have gotten away so lightly, the head injury nowhere near as bad as it could've been.

Physio I spoke to reckoned I'll know in 7-10 days if it'll be hanging around for a while or not. I'm usually a quick healer, so hopefully that'll do it

yaboya1

Ouch!
Get well soon.

ECOLII

Rest up PP, will be back on your feet in no time just play it sensible.

paddybarry

Bad luck TPP, hope to see you back logging miles soon.

pconn062

Any excuse to get out of doing track session! Seriously, that sounds rough. Hope you're alright, will give you a shout at weekend.

TRR_the_turd

Ouch, hope it's nothing too serious. Were you rubbing at the time?

menoscemo

TRR_the_turd wrote: »

Ouch, hope it's nothing too serious. Were you rubbing at the time?

FFS TRR that's a bit of a personal question.

Get well soon TPP

ThePiedPiper

I was, very unheroically, simply feeding the cat and wasn't careful enough coming back down to the house... I bet TRR will see some bizarre euphemism in that statement!

pconn062

ThePiedPiper wrote: »

I was, very unheroically, simply feeding the cat and wasn't careful enough coming back down to the house... I bet TRR will see some bizarre euphemism in that statement!

Maybe if you said feeding the pussy instead...!

blockic

Tough break, get well soon TPP

Toblerone1978

Bad luck TPP. I think its the new name that jinxed yeah!

Get better soon.

ThePiedPiper

Injury update:

The pain in the muscles around the ribs settled a few days ago, but was still a lot of oain in the bone itself, so headed off to the hospital. 3 hours and a slightly inconclusive X-ray later and I got told what I already knew; a probable minor crack in the rib that will take another couple of weeks to repair. Nothing to do but rest and wait for it to get better. Hopefully another 10 days will do it, don't fancy staying idle for any longer than three weeks.

ThePiedPiper

4th Feb: 3 miles in 22:45

First run in three and a half weeks. The injuries nearly all better thankfully, still some pain in ribs and back, but manageable.

Due to 3 weeks of taking very shallow breaths, and avoiding any sort of coughing or sneezing, I ended up with a chest infection. Just about shaking that off when my ear seems to have gotten infected too. However, I firmly believe my body needs running and exercise to maintain equilibrium, so decided to get back running, even if there are still some reasons not to.

Went very tentatively on the treadmill for the first two miles before ramping it up to 14kmh for one mile. No issues, felt a bit heavy-legged but cheat and ribs ok. I'm back..

Toblerone1978

ThePiedPiper wrote: »

However, I firmly believe my body needs running and exercise to maintain equilibrium

Don't we all! Mentally if not physically.

ThePiedPiper

Fri 6th Feb am: 3 miles in 23:45

Slow as Christmas run on the treadmill first thing in the morning.

Pm: 4 miles in 6:50 pace

Back on the roads, felt great. Chest and ribs fine now I think. Running with a smile on my face, have missed it.

ThePiedPiper

Sat 7th Feb: 4 miles at 7:15 pace

Nice and easy short run first thing in the morning before heading west.

Sun 8th Feb: 10 miles in 6:59 pace

Was over in Carrickonshannon for Sat night, so got myself out early enough to burn off some of the excesses of the night. Ran an out and back on the N4 in freezing fog. Took a couple of miles to get going but motored nicely after a while.

Successful first week back running,

pconn062

Rás is back on they, yeah? Defending champ and all.

ThePiedPiper

pconn062 wrote: »

Rás is back on they, yeah? Defending champ and all.

Ah, I'll run it alright, but can't see how I'll be in a position to win that cup again