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Making every mile count
Comments
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Monday 22/12
10 Miles Various
AM
5 Miles Very Easy @7.26p/m in 37:10
A cheeky run before seeing the physio about my knee, prompted by fear that I will be told not run! Knee not too bad but noticeable.
PM
5 Miles Very Easy @7.27p/m in 37:16
A very cheeky run after seeing the physio. As usual Ecoli did a great job, despite the very necessary pain he put me through! As expected the issue was with my ITB. No knee issue whatsoever during this run.
Tuesday 23/12
10.50 Miles
AM
5 Miles Very Easy @7.22p/m in 36:55
The difference in the knee was like night and day. Not once did it give out, although the right calf suddenly had it's moment in the spotlight. A sharp pain halfway through reminded me to take it easy this week. Perhaps this was due to the the fast I was compensating (due to the bad left knee) and had put more responsibility on the right leg to pull me through runs.
PM
5.50 Miles
Club Track Session
-1.25 Mile W/U (inc. stretch/drills/strides)
-400m reps @10km effort with 80 seconds recovery (77,80,76,80,78,79,80,77,77)
-W/D
Needing to collect my medal (and prize-money
) from the Dublin Marathon, I headed down to the club and substituted the 1km reps for a few 400m laps of the track. In reality the pace was very easy, aided by long recoveries. I felt I needed to keep in touch with some faster paced running without putting any stress on the body. Job done.
This week will be a step-back week. The body needs a bit of break so that's what it will get! I may do the 5k in Dromore, Sligo on St. Stephen's Day (an excuse of get out of the house!). If I avoid eating all around me on Christmas Day I will tempo run it, not aiming to achieve any decent time. I came 4th lat year in the 10k last year but the last km is through a challenging enough section of forest so I will avoid the longer distance and hopefully latch on to someone in the 5km.0 -
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Monday 29/12
10.20 Miles Various
AM
5.20 Miles Very Easy @7.34p/m in 39:21
PM
5 Miles Easy @7.16p/m in 36:20
A nice easy day to balance out the long run the previous day. At the moment I need to keep the runs a bit shorter than I would really like but I need to look after an issue or two I have in the legs.
Tuesday 30/12
12 Miles Various
AM
Total: 6.60 Miles
Hill Session
-4.10 Miles Easy (7.15p/m)
-10x20 seconds @1 Mile Effort
-2 Miles Easy (7.32p/m)
I found a nice little hill during an easy run last week. I thought it would be good for the 30 second hill rep session I planned but it was a fair bit shorter than I remembered. I increased the effort from the planned 3k pace to 1 mile pace to compensate. A really enjoyable session and a reminder how much I love the short sharp stuff on hills. Not only does it improve leg strength it also serves as the perfect form drill session.
PM
5.40 Miles Easy @7.26p/m in 40:09
Wednesday 31/12
Medium Long Run
-13 Miles @7.06p/m in 1.32:16
Setting out on the last run of the year I knew this would be a tough enough run. The type of run you encounter every few weeks. That feeling of tightness and tiredness but feeling strong, not seeing the pace drop despite the constant stiffness in the legs.
Thursday 1/1
8.10 Miles Easy @7.09p/m in 57:58
After a busy night (house party
) today served as a simple maintenance run. A run that keeps you ticking over when feeling <cough> 'delicate'!
Friday 2/1
Long Easy Run
-23.20 Miles @7.13p/m in 2.47:31
http://connect.garmin.com/activity/662498152
With a busy weekend on the cards I reluctantly pushed forward the long run to today. I really wasn't feeling the love this morning, with a dodgy enough stomach and the prospect of running many miles on my own. When my morning coffee doesn't taste it's usual delicious self I know my stomach ain't great! In truth I was probably a bit apprehensive about what was ahead. The weather was glorious, despite the challenging wind. I took a very bad fall on the 4th mile, destroying my gloves, elbow, toe and right hip. Out of sheer embarrassment I jumped straight back up and marched on. Luckily the pain subsided after a mile or two. A lucky escape.
I really dislike the early miles of most long runs. Today was no different. I only started to feeling strong after almost two hours of running. After hitting the 15th mile the miles flew by and the effort was most definitely easy. Today was more about getting alot of time on the feet rather than hitting certain splits and time.
Two things to note:
-I took on no solids, fluids, water, gels etc. during the run
-It ended up being my longest ever training run
I am pretty happy how the run went. The knee seized up completely after the run but after a few stretches it loosened out nicely and gave me very little pain throughout the run.
Very little fast running so far this week but that's they way it really has to be at the moment. The body is feeling stronger but the emphasis this week is simply about getting the miles in and doing the best I can in the circumstances. 0 -
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Monday 5/1
13 Miles Various
AM
5 Miles Easy @6.59p/m in 34:54
PM
8 Miles Easy @7.1x (treadmill)
-inc. 3 pick-ups (5k effort)
One soul destroying hour of unadulterated running fun. I included a good stretching session to compliment the excitement before almost drowning during my two laps of the pool (25m lengths). Long gone are days are the days of me being a very strong swimmer. My arms were falling off me. Embarrassing! Happy to see solid ground again.
Tuesday 6/1
10.40+ Miles Various
AM
4 Miles Very Easy @7.38p/m in 30:34
A gentle leg loosener to wake-up the legs.
PM
Club Track Session
Plan: 8x600m reps @5k effort (75sec/200m recovery)
Actual:
-W/U 1+ Miles (grass) inc. drills
Reps:
1. 2.00
2. 1.59
3. 1.56
4. 1.56
5. 1.54
6. 1.55
7. 1.54
8. 1.54
-W/D 2 Miles
A solid session and a nice introduction into some speed-work after my recent ITB issues. The reps were honest in effort but I really didn't push myself too hard, happy to complete the session with a fair bit left in the tank. Definitely a session to build from. Happy.0 -
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Saturday 10/1
Long Easy Run
-22 Miles @7.15p/m in 2.39:38
http://connect.garmin.com/activity/670099005
*the first mile is always long after leaving the house. The Garmin trace is constantly off hence the slower first mile/faster second mile.
With a good sleep had (after watching Gremlins until 1am) I awoke to weather warns on the radio. This was not the best way to start the morning of a long run! The usual breakfast of a bagel and weetabix was taken before a cheeky little sleep. After a quick strong coffee I was ready to confront the day and whatever weather was instore for me. The sun was shining while the wind was indeed strong but happily it wasn't as bad as feared. The plan was to do a few miles before meeting Ecolii in Tymon Park. The journey to the park is always into wind and always uphill. It was great to meet someone to tick off 7 or 8 miles in the middle of a long run. It helps breakup the run and makes it seem more manageable.
Next week sees the last long run in training before a training race in Staplestown on the 24th. How the weeks fly by. I may take a gel/energy drink on my long run next week to help mimic race day.0 -
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Monday 12/1
15.20 Miles
AM
5 Miles Easy @7.09p/m in 35:45
PM
10.20 Miles Easy @7.14p/m in 1.13:55
Originally penciled in for an easy 8 miles but I embarrassingly got quite lost despite being under 2 miles away from home :eek:. Dublin 12 should be known as The Bermuda Triangle! I must have went by the same church three times. I couldn't get out! Very so happy to see Kimmage Village and familiar ground.
Oh course I could have asked for directions but that's not what us proud Irishmen do!
Tuesday 13/1
10 Miles Various
AM
3 Miles Very Easy @7.49p/m in 23:29
It's pretty hard to motivate yourself for such a run but getting the legs loosened out in the morning makes a differnce come the session later on.
PM
Club Track Session
7+ Miles
Plan: 12 x 400m @3k effort (60 seconds recovery)
Actual:
-W/U 1 Mile inc. drills
-6 x 400m
Reps:
1. 77 secs
2. 75 secs
3. 75 secs
4. 76 secs
5. 76 secs
6. 75 secs
-6 x 200m
Reps:
1. 34 secs
2. 35 secs
3. 36 secs
4. 35 secs
5. 34 secs
6. 33 secs
-W/D 2.78 Miles
Tonight was my first experience of a frozen track. My choice of footwear (Cloudracers) transpired to be a poor choice, with traction difficult to come by. By the 4th rep things were getting worse and I thought about getting off the track before I slipped and/or injured myself. Very happy to hear after the 6th rep that we would finish off with some 200m reps (with diagonal recoveries), using the least effected part of the track. The conditions were costing me a good few seconds a rep but nothing that can do about that. Disappointed not to continue and finish the 400m reps but the decision was the right one. Not often I say that! Things must be on the up.
Wednesday 14/1
Medium Long Run
-15.20 Miles Very Easy @7.28p/m in 1.53:28
The miles ticked by nicely this morning in the company of two of Tallaght's finest 'athletes'. A very enjoyable run to Sean Moore Park/Nature Park before returning to D6 with the wind in our faces. The legs were feeling good so I threw in a few extra miles before deicing my fingers before frost bite set in.
Glad to keep this nice and handy as I took last weeks medium long run a bit too fast after the previous nights session.0 -
Thursday 15/1
13 Miles Various
AM
5.50 Miles Easy @7.18p/m in 40:08
PM
7.50 Miles Easy @7.10p/m in 53:42
Never listen to weather warnings, simple! You would swear we get proper weather extremes in Ireland if you bothered to listen to the media. We have only really ever two types of weather: mild and fierce mild. Two runs framing a busy working day.
Friday 16/1
13.5 Miles
-W/U 1 Mile
-12 Miles Steady @6.11p/m (treadmill)
-W/D .5 Mile
A good steady effort, hitting the right effort level. I felt very sluggish starting out but after 5 miles I hit a nice groove and the stride/arms found a nice rhythm. The effort felt about right but later on that night I felt shattered so obviously it took a bit more out off me than first thought. Nice to get off the roads and give the legs a bit of break.
Saturday 17/1
Long Easy Run
-24 Miles @7.04p/m in 2.49:27
http://connect.garmin.com/activity/675622720
Nice to have the long run done and dusted by 2pm on Saturday. It just means your whole weekend doesn't revolve around the traditional Sunday morning long run. I do enjoy my Saturday nights so the last thing I need is an early start the next day! Running is very important to me but so too is a bit of a social life and a few pints of Guinness. Balance is everything.
The plan starting out was to tick off 22 miles around the 7.15p/m mark, with 'time on your feet' the most important thing. I knew after a mile that I would push it out to 24 miles and try and avoid the temptation to clock-watch. The effort felt nice and controlled, never once pushing it despite the trying wind and cold.
Once again I took on no gels/solids or liquids. I brought along a gel and some money is case I needed it but at no point did I want to take anything on board.
At this stage I really don't find these type long runs hard in anyway. Sure you have your moments questioning your sanity but I no longer find the distance any problem. I guess that old saying of 'it's the pace that kills you, never the distance' has never sounded more true. God, I sound like an ultra-runner.0 -
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Thursday 22/1
6 Miles Easy @7.16p/m in 43:36
Friday 23/1
5.20 Miles Very Easy (treadmill)
-inc. 5 pick-ups
The legs were feeling a bit dead so I threw in some pick-ups to waken. It did the trick nicely. Sometimes a day or two of running easy isn't the best way 'rest'. Sometimes.
Saturday 24/1
30.91+ Miles Various
AM
EOI Staplestown Marathon
Time: 2.57:04 (26.41 Miles @6.42p/m)
http://connect.garmin.com/activity/681471745
What a fantastic morning for a long run. It was my kind of morning. The icy chill of the morning meant a patch or two of ice on the ground but I relish the cold. There's something oddly comforting in the freezing temperatures presented to us this morning.
The race consists of a short out-and-back section before 4 laps of the Kildare countryside. With only a slight breeze to contend with we set off. I quickly fell in beside PM before I waved goodbye to him around Mile 3. His goal of 2.50 was a bit loftier than mine. From that moment the race turned into a solo run, with only the sound of my thoughts to keep me company. The first lap quickly passed by and I felt pretty good. The inner demons were making themselves known but that is all part of getting back into the racing groove.
The course as a typical country affair with a few drags but nothing noteworthy. The lapped course meant that you quickly became familiar with the sights and sounds of Staplestown (the angry dog, the abandoned scooter....etc.). The penultimate lap was typically the toughest mentally. I told myself that here is where you get mentally strong. I know I generally have it in the legs but mentally I can let the demons get the better of me at times. Unlike Tralee (similar type training run) last year, I didn't have the safety net of a pacer. The plan all along was to run comfortably and not to focus on the watch/pace. The last mile or two proved very enjoyable. Job done.
An excellently organised race, on a fantastic course, ran with very friendly people. What more can you ask for?
PM
4.50 Miles @7.49p/m in 35:11
A good leg shakeout (before some beer!). The legs felt a bit tender setting out but loosened out nicely by the second mile.0 -
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dublin runner wrote: »Cool. Yeah, Donadea. Not sure how to run it yet but I will be there. Probably won't be smiling though! Have to decide this week whether to 'race' it or use it like yesterday as a solid long run effort and pick a marathon in April.
I've purposely read back about 3 pages of this log and I haven't a bog what you are planning on doing! Are you training for a 50k in February, a marathon in April, 5ks in March or track races
Need to nail your flag to the mast and train specifically for something before they catch up on you!0 -
TRR_the_turd wrote: »I've purposely read back about 3 pages of this log and I haven't a bog what you are planning on doing! Are you training for a 50k in February, a marathon in April, 5ks in March or track races
Need to nail your flag to the mast and train specifically for something before they catch up on you!
Pretty much bang on the money there with your assessment (errr! :pac:).
Working backwards is probably the best way to go about things. I will be doing a marathon in October (venue tbc). The outline will hopefully look like this: 5k plan-tranisiton phase-marathon specific-race. I am falling into the trap of being a one pace runner. I need to knock seven shades of sh1te out of my 5k PB. At the moment I am in limbo, not really sure what to do. The options are to race/throw the kitchen sink at the 50km or to use it as a training run before an attempt at a marathon. At the moment I don't think i'll run a particularly good time in Donedea nor place well so I am not too sure what I will really gain from it. I have an axe to grind with the marathon and that is wrecking my head.
You are right, it's crunch time. Interested to get your opinion.
By the way, I have no ambition in racing on the track. That'll be only a bit of fun!0 -
dublin runner wrote: »Pretty much bang on the money there with your assessment (errr! :pac:).
Working backwards is probably the best way to go about things. I will be doing a marathon in October (venue tbc). The outline will hopefully look like this: 5k plan-tranisiton phase-marathon specific-race. I am falling into the trap of being a one pace runner. I need to knock seven shades of sh1te out of my 5k PB. At the moment I am in limbo, not really sure what to do. The options are to race/throw the kitchen sink at the 50km or to use it as a training run before an attempt at a marathon. At the moment I don't think i'll run a particularly good time in Donedea nor place well so I am not too sure what I will really gain from it. I have an axe to grind with the marathon and that is wrecking my head.
You are right, it's crunch time. Interested to get your opinion.
By the way, I have no ambition in racing on the track. That'll be only a bit of fun!
You're gas. I've read your response twice and I still don't know what you're doing
If you want my opinion, forget about 50k and spring marathon. Target 5ks. They come thick and fast and once you get in the grove of racing them they are great fun. If you want to take a serious chunk off your marathon PB your 5k time needs to be sorted. But you know this already!
As an example I was stuck 2.47-2.49 for years until one year I spent 6 months on shorter stuff. Next marathon was an 11 minute PB. It's worth the effort.0 -
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TRR_the_turd wrote: »Well have you had any thoughts on you short to long term plan is yet?
I won't be shocked if you tell me you're considering doubling up and doing the national 50K in Donadea and national indoor high jump
Haha! Now that you've mentioned the high jump.....:)
Where the hell is my reply? I replied but I mustn't have posted it, woops! Sorry about that. I'll get around to it later. It'll be a tasty one....hold tight:D. 0 -
Sunday 25/1
5 Miles Easy/Maintenance @7.15 in 36:16
WEEK TOTAL: 86.66+ MILES
Monday 26/1
12.35 Miles Various
AM
5.15 Miles Easy @7.19p/m in 37:39
PM
7.20 Miles Very Easy @7.34p/m in 54:25
Although fatigued, I felt strong today. Despite the marathon being only two days previous, the legs were in good shape but obviously a bit tired. I decided to take the PM run nice and handy. It turned out to be a really enjoyable hour running freely around South Dublin.
Tuesday 27/1
11.30+ Miles Various
AM
3.50 Miles Very Easy @7.35p/m in 26:31
The traditional Tuesday morning leg loosener. Absolutely shattered after the run and was really apprehensive heading into the nights session.
PM
Club Track Session
7.80+ Miles
Plan: Pyramid Session 1-2-3-4-5-4-3-2-1 Minutes (3k-5k effort with 45-60 seconds recovery)
Actual:
W/U: 1 Mile (inc. drills) @7.42p/m
1: 1.00 .18 Mile (approx.-watch mishap)
2: 2.06 .40 Mile @5.13p/m
3: 3.01 .57 Mile @5.18p/m
4: 4.02 .75 Mile @5.26p/m
5: 5.01 .92 Mile @5.28p/m
4: 4.02 .74 Mile @5.28p/m
3: 3.01 .57 Mile @5.18p/m
2: 2.00 .39 Mile @5.08p/m
1: 1.00 .21 Mile @4.47p/m
W/U: 2.09 Miles
Tiredness? What tiredness! It's amazing the internal switch that is turned on when you lace up your flats and jump onto the track. Very happy with the nights work. I felt very strong, pushing the pace on the latter reps. One of the stronger runners, not usually there on a Tuesday, was taking part so that gave a nice target (although he finished some bit ahead for most of it!). Most of the lads were a bit tired from racing Raheny at the weekend. I had to remind myself of my 30+ mile day on Saturday. The session felt comfortable but the last 2/3 reps I began to work. The plan tonight was simply to focus on form and to run smart. Really enjoyable.
The plan going forward:
2015: Short-Term
Donadea 50km
With the race a mere two and a half weeks away, I feel like I have put myself in a decent position to do myself justice and perform reasonably well. I currently feel like I could target going through the marathon distance relatively comfortably (:o) in 2.54-2.56 and see how the remaining miles go. In saying that, that all depends on the next few weeks. I don't think a two week taper will suit me this time around and I may shorten it to 10 days.
Spring Marathon
Rotterdam in April makes sense in many ways. I am confident that I could run a sub 2.44 marathon but I don't want to run a sub 2.44 marathon. Although it would prove a good time it's not what I really want and the time is right to set the foundation for the next few years (eek!). Decision? Not this year.
2015: Medium-Term
Thankfully I have a holiday booked in at the end of February. I will take the few weeks after Donadea very easily. I would prefer heading into a new plan a small bit under-cooked than tired and mentally fatigued. The goal from March onwards is to concentrate on the 5k. It's my weakest distance at the moment and will require a good few races to come to terms with. I am not too sure how to approach it just yet (coach/plan) but I will think about that later.
2015: Long-Term
An autumn marathon, either Eindhoven, Frankfurt or Amsterdam.
Donadea here I come! Cannot wait. Sorry for the ramblings above. It's good to put it down on paper (well on a screen :pac:). Thanks for all the advice. I did reply but in my haste must have forgot to click 'submit reply'. Don't worry TRR, I have the high jump penciled in for early 2016. 0 -
You have height in your favour but your short stride will need work if you are to get the technique right.dublin runner wrote: »Don't worry TRR, I have the high jump penciled in for early 2016.0 -
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You have height in your favour but your short stride will need work if you are to get the technique right.
Never say never! One thing I would love to give a go is the javelin but I have zilch upper body strength.....damn all this running! My stride is getting an average of three comments a week. Time to sort it out. 0 -
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Friday 30/1
23 Miles Various
PM
3 Miles Recovery @9:59p/m in 28:58
A few nice miles with someone to loosen out the legs from the mornings long run. Nice to see someone else do the work on the hills. My job? Time-keeper/chief-encourager. Much better than sitting on the couch for the night, that's for sure.
Saturday 31/1
6.5 Miles Very Easy (treadmill)
As close to a rest day as I give myself at the moment. It's simply mind-boggling how exciting the gym is on a Saturday morning. I would go into detail but the stories would melt your face.
To race or not to race, that was the question. I won't lie, I secretly harboured ambitions of keeping myself fresh in case I decided to race the Trim 10 the following day. I felt a bit tired but felt I could knock out a decent training run (58 minutes) and possibly sharpen myself for Donadea. After a bit of a think about it I came to the conclusion that there would be very little gained from the experience. I really wanted to race but my performance would have been sub-par (80+ miles already for the week) so I passed. Tough not to head down though. Really miss the buzz of racing. That got me thinking. How sharp do you really need to be to run a 50km race?
Sunday 1/2
19.75 Miles Various
PM
15.75 Miles
-W/U 1.25 Miles (with drills)
-Half-Marathon @Steady Effort (13.25 Miles @6.15p/m in 1.22.51)
-W/D 1.25 Miles
http://connect.garmin.com/activity/688002020
Tymon Park or the Phoenix Park? Still undecided as I jumped in the car I finally settled on the Phoenix Park because a) I haven't been there in a long time b) it was a glorious day c) it's not in Tallaght (only joking!). I pretty much did everything in the morning to avoid running. I really delayed this run as I really wasn't feeling the love for a longish solo effort. I guess this was quite a normal feeling to have approaching taper. I am desperately missing my nights out, so after a boring Saturday night in front of a book/tv meant that training and the sacrifices made to train were taking their toll.
Luckily the internal switch suddenly turned on after I put on my racing flats in the carpark beside the Papal Cross. I had initially intended to do 10-12 miles at a conservative 6.30p/m but the first two miles came up in a comfortable 6.15p/m so I went with the flow. I had to laugh during the warm-up. I wasn't 3 minutes into it before someone shouted ''lengthen your stride''. I now know who you are so watch your back!! Haha. Initially I had planned to a flat loop of just under two miles but I soon got bored and told myself to man up and hit the hills.
A good moderately hard effort on near perfect day for running. I know a sub 1.15 HM is very possibly there for me this year. Once I discover how to train like sh!te and race like a demon there will be no stopping me! Yeah right.....
Later PM
4 Miles @7.38p/m in 30:31
WEEK TOTAL: 101.90+ MILES0 -
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Proves never judge a book by its cover, i thought you looked strong everytime you passed me and the discarding of the t-shirt meant you were pushing on. Hard luck, in fairness nothing you can do if your stomach doesnt play ball.
If I hide the pain well that's good I guess!!
I know what you mean. It's very hard to read how people are going. Hope you enjoyed the day. I had a lot of fun despite what happened!0 -
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Continued.......
The Donadea 50km is a remarkable race. I can not recommend it highly enough. In my opinion it's a real must do for runners. The atmosphere and organisaton makes it stand out as one of the best races in the country.
I will be back but it won't be next year. When I do I will right a few wrongs and sort out some unfinished business. You can hold me to that.
Some observations:
Taper: I over-tapered. I cut the miles back too dramatically. I always lose a bit of confidence during every taper and I think this results in me slashing the miles. In doing so I lose even more confidence because I am not doing what I love.
Nutrition/Hydration: I think the stomach issues stem from drinking too much sugary sports drinks the day before and the morning of. The busy is very familiar with such drinks as I never take them usually. The coffee 45 minutes before the off hardly helped either.
Going forward:
The one positive from the race is that body and legs are in great shape. There is no recovery necessary but a holiday this weekend gives me a much needed break away from the sport. The plan was always to get stuck into some 5k training after Donadea. While this has not changed I may run a half next month. Thoughts of running Rotterdam crossed my mind but this would have been merely papering over the cracks.
The pressing need is to nail down a coach. I am an awful man for over-thinking. I just need to trust in a person and do what they say. I'm not too sure what direction to go in yet regarding coach/club.
I can't wait to race in the shorter distances over the coming months. I will leave the Garmin at home and run completely on feel. This will inevitably lead to some questionable performances but I feel I need the freedom to just run and have fun.
Saturday 14/2
PM
5.25 Miles @7.02p/m in 36:58
Stomach still at me a bit but the legs were in good shape (er!). Almost 21 miles done for the day. Just another 10 and well......:rolleyes:
Sunday 15/2
7 Miles @7.07p/m in 49:51
WEEK TOTAL: 47.26 MILES0 -
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That's a real pity. With your training recently, I thought this would be the ideal race for you. You must be very strong aerobically.
Anyway, put it behind you and now you can concentrate on some real running...
....Beer Mile 2015 0 -
paddybarry wrote: »Don't beat yourself up too much. You can't legislate for getting sick.
Delighted to see that you are going to focus on getting quicker. Think that you need to do this in order to move up to another level. Looking forward to seeing what you can achieve on the back of this.
You are a fantastic trainer. Any coach would be lucky to have you. I honestly think that getting a coach is as important as getting faster, if you are to progress to where you want to go. With respect, your sessions lacked some direction up to now.
Best of luck and enjoy the break.
PB
Cheers, that's a really good post to get. I hope all is well with you.
Lack direction? Completely agree. It's been a mess but they say you learn from your mistakes so if that holds true I should have learned a thing or seven! I am in realistic in knowing that it'll be very hard for me to compete at the sharper end in the short distances. In saying that to really improve over the longer distances I really need to get my 5k (sub 15.45) and 10k (sub 32.45) down massively. That a long way off but that has to be the long term target. I may never get there but that's the goal :pac:.
I am willing to put the work in but I am no longer willing to put in 90-100+ mile weeks without seeing some type of return.KielyUnusual wrote: »That's a real pity. With your training recently, I thought this would be the ideal race for you. You must be very strong aerobically.
Anyway, put it behind you and now you can concentrate on some real running...
....Beer Mile 2015
Oh the beer mile.
Winning will be sweet. Beating TRR will make my year though! He's in good nick so am hoping he falls off the wagon after London!!
Yeah, aerobically strong but not over any particular distance (if that makes sense!). Super running at the weekend. You are coming into some crackin' form.0 -
dublin runner wrote: »Winning will be sweet. Beating TRR will make my year though! He's in good nick so am hoping he falls off the wagon after London!!
Dream on sunshine. I working on my running base at the moment. May and June will be all about my beer drinking. You are going to have to run a minute quicker than you did last year to even get a sniff of my beer burps and beer farts.0 -
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