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No Running on Tuesday - I received 'caveats' for my training this week - which I'll observe like the good little boy I am.
So - with all that free time, I put it to good use.
Signed up for Jingle Bells 5km / Raheny 5m / Trim 10m.
Also
Signed up for Rotterdam Marathon and booked hotel & flights (additional 16euro spent on insurance for flights & race - just in case - can cancel hotel - on Coolsingle - on the day before)
I wasn't sure if I was going to do Manchester or Rotterdam, so I done a little research on times from the 2018 races;
M'Chester 1st
# Runners: 15k v 40k
#Sub 2.50: 136 v 186
#Sub 2.55: 225 v 289
#Sub 3.00: 456 v 476
I thought R'Dam would have had a larger number.
So the deciding factor came down to wanting to look forward and not backwards.
Doing Manchester would have been a shot at a redemption run for the time I ran the short course (1st attempt at sub 3 resulted in me running 3:00:36 on a short course).
Rotterdam provides a new challenge with no baggage
So, Rotterdam it is - don't think I've ever felt as motivated in my whole life as I've felt since finishing DCM - MOJO is high.0 -
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AuldManKing wrote: »Rotterdam provides a new challenge with no baggage
So, Rotterdam it is - don't think I've ever felt as motivated in my whole life as I've felt since finishing DCM - MOJO is high.
That's great to see. Nothing better imo the being hungry for it.
I must admit though, when I read "no baggage" the first thing that jumped into my head was this:
https://www.independent.ie/world-news/and-finally/this-guys-had-a-very-clever-way-of-avoiding-ryanairs-new-luggage-charges-37495850.html
I had visions of you turning up in the airport in your shorts and singlet...:o0 -
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AuldManKing wrote: »
Signed up for Jingle Bells 5km / Raheny 5m / Trim 10m.
Also
Signed up for Rotterdam Marathon and booked hotel & flights (additional 16euro spent on insurance for flights & race - just in case - can cancel hotel - on Coolsingle - on the day before)
I'd wholeheartedly recommend Rotterdam. I've unfinished business there, but it can wait until I finish my business with Berlin first
I'd signed up for Raheny & Trim last year too, but only ended up racing Trim. It was decided that the juice just wasn't worth the squeeze in racing the 2 of them back to back. Will you fit in a Half? Bohermeen date suited lasted year......0 -
I'd wholeheartedly recommend Rotterdam. I've unfinished business there, but it can wait until I finish my business with Berlin first
I'd signed up for Raheny & Trim last year too, but only ended up racing Trim. It was decided that the juice just wasn't worth the squeeze in racing the 2 of them back to back. Will you fit in a Half? Bohermeen date suited lasted year......
Cheers for that - Bohermeen is 3 weeks prior - maybe too close??0 -
ThePiedPiper wrote: »Interesting that you don’t want to go back to do Manchester again. I’m the exact same, nearly always discount marathons I’ve previously run when planning forward.
You’re starting from a great place anyway, which is great. Sort out the cramping issues, and you’ll have one hell of a marathon in you.
Yeah - it was a close call though - maybe 2020 0 -
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Bit late catching your report AMK but boy was it worth the wait!
Nearly spat out my coffee at this bit
I can see the clock, but ‘cos I’m old I cant see the time
Brilliant descriptive report, one of the best I've read on Boards in a while. Well done!0 -
Oh right, was 4 weeks last year. Not that I ran it or anything! Ended up running a time trial the day before instead......
Actually, you are right, it is 4 weeks - I'll speak to the coach on this one.shotgunmcos wrote: »Bit late catching your report AMK but boy was it worth the wait!
Nearly spat out my coffee at this bit
I can see the clock, but ‘cos I’m old I cant see the time
Brilliant descriptive report, one of the best I've read on Boards in a while. Well done!
Thanks for that.......the sad thing was it was true 0 -
Last weeks update:
Monday 5th: Easy few miles - 4.3m @ 8.23/mile
Tuesday 6th: Off.
Wednesday 7th: gentle jog down to the PP and back - 5.2m@8.20/mile
Thursday 8th: 7x1min@5k pace - reducing recoveries 3min down to 1 min - great to get the legs turning over at speed.
Friday 9th: Easy miles - 5.4m@8.14 in 44mins 54 secs. (No run lasting more than 45 mins )
Saturday 10th: OFF - (No running 3 days in a row for last week).
Sunday 11th: A little bit of latitude - just over 7 miles - down to the canal and home through the PP. Great morning for it. 7.2m@7.58
27.6 miles last week Jaysus - this recovery lark would put you off running marathons. I think I need a medal for actually obeying last weeks guidelines.
From this week I'll be starting my S&C work. "Sacrificing" 1 running day for 1 S&C day - who'd of thunk it.
I've got specific exercises this week with progressions planned.0 -
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Monday 12th: 1st day of S&C
1m WU on the treadmill and some dynamic stretching.
2 circuits of the following was prescribed by coach
- Eccentric physio ball hamstring curls
- Single Leg Deadlift (runners touch)
- Bodyweight Squats
Number of reps: 15 / Number of sets: 3 / Recovery between sets 3 min
I also added Superman / Planks / Inchworm / Clams / push ups - 2 sets of 15
Great evening of GAA as my 2 daughters played on the same team (ages 15 / 18) and they won the Div 2 Minor Championship.
Quite a proud moment for us all.
Tuesday: Legs were a bit sore and tender - but I expected worse- a few miles around Porterstown - mainly on the grass.
5.2m@8.20
By the evening, my quads were getting very sore.
Wednesday: Session 8x1min (90s)
Woke up with slightly tender legs - not too bad but could still feel the quads and hammys a bit.
Walked the dog prior to the session to wake the legs up a bit.
Done a 2.5m loop as a warm up and done the 8x1min in a new small park near my house (its lit).
Funny moment during the session -
John Coughlan whistles over at me from a distance, then chases me down and comes up to me "Sorry" he says, "thought you were someone else".
"Who" I says.
" Sean Hehir" he said - "you've the same running style".
I may stop running right now and do nothing else..............DD - you can keep the Claw.
(Both John & Sean live quite near me and run together a lot...........I'm expecting an invitation )
Anyway - the session went well - probably started each 1min effort too fast.
Ave pace was probably 5:35/mile
The session definitely helped the legs as they are a lot better on Thursday.
Total 6m0 -
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Thursday: Ran down from the house into the PP, by Tower Road - back up the OS road and home.
5.4m@8.10
Friday: Beautiful day out - managed to leave work early'ish and make it to the PP while it was still bright. 5 miles around the park - mixture of tar & grass. Finished out with 5m and then done 6x20s strides. I think today was the 1st day where I hadn't got DOMS from Mondays workout.
5.8m
Saturday: Session 4x4mins (6:30-6:40 pace) - 2 min R
When I seen this session I thought it'd be a piece of P!$$ - sure hadn't I just ran 26 miles at a similar pace a couple of weeks ago.
After a 2.5m WU - I set off on the 1st lap - not too bad - but was too fast initially.
By the 3rd rep I was thinking - How did I run 26 miles at this pace!!
The 4th Rep was grand - the last one always is.
Paces for each rep were 6:31-6:34 range.
7.5m total.
Sunday: I wanted to head out with the club run, so I took it handy on Sat, despite being in town and in 4 Pubs!! - I was home for the match though - so plenty of water
Up early enough and headed off with about 10 others - the 'faster lads' weren't there today, so the group kept together for a while, which was great to have a chat with people I hadn't seen in a while.
After about 5m the group was splintering up - our Run Hub Supremo was dictating the pace as she always does and there was just 5 of us for a while.
5 became 2 became 1 as I closed out for 10 miles - really enjoyable miles - I do miss running with the group.
10m@7.41
41m for the week.
I've done some core work 6/7 days - sometimes spending 15 mins at it - other times just a couple of mins doing planks/push ups. It all counts.0
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