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Making every mile count
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Saturday 18/01
17.93 Miles LSR @7.28 in 2.14:00
Really should have gone the extra .07 and make it a round 18! Very cold for this one. Even with gloves my hands were frozen. You have to wonder why the Asics DS Racer has several holes in the sole. First puddle=soaked! Think I have to reevaluate the benefit of the long run and maybe up the pace or introduce a few quicker miles. I could have easily done another hour at this pace.
Friday 19/01
8.50 Miles Easy @7.19 in 1.02:15
With a late night and a hangover this run could have gone one of two ways
Luckily it went without any fuss and I struggled to keep the pace down.
WEEK TOTAL: 75.53+ MILES
Another solid week. The weeks are really flying by. With just under 12 weeks to go I am happy with how things are progressing. The race on Sunday should be a good indicator of form.0 -
Monday 20/01
9+ Miles
-4.30 Miles Warm-Up @7.19 in 31:29
-10x30 second hill repeats at 3k pace effort (c.5.10p/m)
-4.30 Miles Warm-Down @7.20 in 31:24
Almost the exact same session as last week. I am getting stronger every week but progressively more tired if that makes any sense! Recoveries were slightly shorter this time around.
Tuesday 21/01
10.6+ Miles
AM
4.23 Miles Very Easy @7.40p/m in 32:24
Very easy just to stretch the legs.
PM
Session
-2 Mile Warm-Up
-4x1km Repeats on Track with 200m Recovery
1.3:25
2.3:26
3.3:24
4.3:25
-2 Mile Warm-Down
I decided to only do 4 with a race looming on the horizon. Felt tough but manageable. Really looking toward to doing more of these and building up to 8 reps at a consistent pace.
Wednesday 22/01
110 Minute Easy Long Run
-15.08 Miles @7.19 in 1.50:25
As mentioned above, I am at a stage of being tired but feeling strong. I needed to get some decent miles under the belt and today would be my only real opportunity of the week to do a longish run.
The more I run the less I know. I think things are heading in the right direction but I really do not know. My head is stuck into the training to a point that I cannot see the woods for the trees (if that makes any sense!) Maybe the 5 mile on Sunday will give me a decent indication. My coach advised me to barely race before the marathon and now I can see why. They can really interfere with the training if not approached correctly. 0 -
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Sunday 26/01
14.90+ Miles
AXA Raheny 5
1+ Mile Warm-Up
CHIP TIME: 28:44 (5.45p/m)
With basically a days rest I woke up fresh for a later than usual 3pm start time. Unusually, I was very anxious in anticipation during the morning. This in hindsight may have had something to do with the late start. Too much time to ponder.
The plan was simple. I scribbled (old school style) the miles split (5.45p/m) to finish in 28:45 on my arm and off I went to Raheny. I believed myself to be in 35:xx 10km shape heading into the race so I thought this was the time to be targeted.
Arriving early I collected my number and headed off for coffee. The late starts definitely suit me! I was determined to warm-up properly as it was a cold day. I felt great during the morning so no excuses. With very few races between here and Rotterdam I knew I had to hit this race from the off. Anything less than 29 minutes would have really knocked my confidence (this probably added to the pre-race anxiousness). All roads lead to the marathon. Every race is a mere stepping stone to a sub 2.50 in April. Preparation is key. The warm-up was very deliberate, changing only into the racers and singlet just before the off.
I lined myself 8 rows or so from the back and in a good position (or so I thought). Lesson learnt. This led to a slow start, meandering around runners that really should know better. Running caters for all and it's inclusivity is one of it's appealing factors but if people do read this, please don't line-up with the elite athletes if your goal is to run 8 minute miles. Anyway, I settled into a nice rhythm and settled behind a Raheny runner heading along the Howth Road and into a considerable headwind. The miles flew by and the second mile was hit in 11:30 (bang on according to the scribble on my hand). I gained some time between between the 2nd and 3rd mile, passing a good few runners. I know the area well so the hill at Mile 4 was anticipated and I motored up it. What was very noticable heading towards the finish was my lack of a 'kick'. I wasn't tiring or slowing but I seemed unable to finish strong and fast, losing a place or two in the finishing straight.
Overall, I am happy. 28:44 is a good indication of my form and represents the steady, if unremarkable, progress made over the winter months.
The target now is to make a serious attempt at a sub 17 minute 5K on the 16th next month. A tall order. A very tall order. Can I do it? Yes. Would I back myself in PaddyPower? Hmmm, like backing Mayo for the All-Ireland, maybe not!
A lot of positives today. Still not happy though.....:)
Positives: Endurance, Pre-Race Preparation
Negatives: Speed, An obvious lack of Threshold Training
Brilliantly organised race today. Great to talk to everyone after (including the coach who seemed happy).
Instead of getting two buses to Rathgar, I decided to run it soon after the race finished.
8.90 Miles Easy @7.27p/m in 1.06:20
WEEK TOTAL: 68.26+ MILES0 -
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Hi DR, just stumbled upon your log, great reading and superb run in Raheny yesterday, congrats.
You're heading for Rotterdam in April I take it (you mentioned Paris in the original post, has the plan changed?). I'm signed up for that also and targeting a 2:49 having last run a 2:54 last March in Barcelona. The only problem is I headed off travelling for the next 9 months
I'm back over a month now and into the 3rd week of a 12 week plan, I'm not near your level yet, you've being putting in some seriously impressive sessions and milage but I have confidence that I'll reach the required level of fitness by April, a tall order but I'll be doing my best. I'll be using a few races over the next few weeks as indicators but worst come to worst I'll be happy with a PB on the day.
I'll be following this thread with great interest now, I started a blog on my own journey you can find here and any advice is welcome!
Just a quick Q while I'm here, on your long runs you seem to be hovering around the 7:30 min/mile mark, it's similar to what I want to get to but not there yet, do you plan on integrating MP miles into these long runs?
I noticed also you mentioned you're using the Asics DS racers, how do you find these for the longer stuff? I bought a pair over Christmas and really like the feel and was surprised how nice they felt over the longer stuff.
Anyway enough rambling, fair play with the hard training, it's really given me a mental kick up the arse that I need to put the foot down over the next few weeks. Keep up the good work, you're right on track for a sub 2:50.0 -
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Hi DR, just stumbled upon your log, great reading and superb run in Raheny yesterday, congrats.
You're heading for Rotterdam in April I take it (you mentioned Paris in the original post, has the plan changed?). I'm signed up for that also and targeting a 2:49 having last run a 2:54 last March in Barcelona. The only problem is I headed off travelling for the next 9 months I'm back over a month now and into the 3rd week of a 12 week plan, I'm not near your level yet, you've being putting in some seriously impressive sessions and milage but I have confidence that I'll reach the required level of fitness by April, a tall order but I'll be doing my best. I'll be using a few races over the next few weeks as indicators but worst come to worst I'll be happy with a PB on the day.
I'll be following this thread with great interest now, I started a blog on my own journey you can find here and any advice is welcome!
Just a quick Q while I'm here, on your long runs you seem to be hovering around the 7:30 min/mile mark, it's similar to what I want to get to but not there yet, do you plan on integrating MP miles into these long runs?
I noticed also you mentioned you're using the Asics DS racers, how do you find these for the longer stuff? I bought a pair over Christmas and really like the feel and was surprised how nice they felt over the longer stuff.
Anyway enough rambling, fair play with the hard training, it's really given me a mental kick up the arse that I need to put the foot down over the next few weeks. Keep up the good work, you're right on track for a sub 2:50.
Hey, thanks for the message. Yeah, it's Rotterdam. Paris didn't fit into my work schedule fortunately. Thanks for the link. I look forward to reading it later. You are coming off a very solid marathon time (faster than mine!) so you have a great base for an attempt at a 2.49 so with the right training you are in with a great shot.
Regarding the long run. I do plan to incorporate some progression toward the end of the run toward nearing the marathon. For example, 12 miles Easy @7.30p/m and then 6@MP (6.25-30p/m). My coach is a fan of the long slow run being exactly that, slow. People run the long run much slower and some much faster. I suppose it's whatever works for you.
I really like the DS Racer. I have a few pairs on rotation now. I find them great on the longer stuff personally. They are light enough with some cushioning. I find it very hard now to run in anything heavier. I do use very heavy runners for recovery runs, this is part psychological and part the fact they actually do slow me down The only problem is I find are the stupid holes in the sole. If it is a wet day your feet will get soaked. I don't find this a problem as I wear excellent Injinji socks but I could see how this could be a problem to some, especially over the longer runs (blisters etc). I now use the DS Racers for almost all training runs. I use Cloudracers for racing. Not necessary and lighter but they work for me.
Best of luck with the training. Looking forward to reading the blog later and maybe giving some opinions.0 -
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dublin runner wrote: »Haha! I was lucky to have a very kind helper to carry it back for me Probably shouldn't have run back but these things must be done sometimes....! The goodie bag was excellent.
haha, I was wondering as I live on the Rathgar Road, no way in hell would I have run back myself with that monster bag.0 -
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Tuesday 28/01
10.4 Miles Various
-4 Mile Warm-Up
-5x800m (no watch, just concentrating on 5k effort)
-4 Mile Warm-Down
Wednesday 29/01
AM
8 Miles (with coach)
-inc. 8x40 second sharp hill repeats with short recovery
I quite dislike the treadmill but for hill sessions it can, in my opinion, work very well.
PM
7.10 Miles Very Easy @7.43p/m in 54:48
With 10 weeks to the marathon, training is now heading towards the really important sessions and weeks. It was really good to have some advice yesterday that put my questions/doubts to rest. An outside voice can be brilliant at times. What was discussed included my Tempo Runs or lack of them. I have to balance the week better in order that I am fresh (well as you can be in a marathon training cycle) for the tempo run. 0 -
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Yeah fair point on the recoveries, listening to your body makes the most sense but then you also run the risk of "feeling good" too much when your body may be crying out for a recovery, you may find you get too focussed on your goals to see it so I suppose there's an element of discipline to it also.
My plan is more of a guide, I've been told to tone it down and tweak where necessary and that's exactly how I'm approaching it especially for the first few weeks but I have trust in it and I think I'll reap the rewards by continuing to listen to the feedback from my body but working hard when I know I can.
I have been toying with the idea of splitting the easy/steady days into an AM/PM session, in the past I've always enjoyed those and felt the benefits so yeah when I'm fully settled into the training I'll be discussing that with the big man.
Can't wait for the 20/20 back to back, come back to me after it 0 -
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Monday 03/02
11.60 Miles Easy @6.56 in 1.20:31
I will admit that this was wind assisted. For once, I wasn't battered by the wind and enjoyed a lovely tailwind for the majority. The miles flew by.
Tuesday 04/02
13.8 Miles
-4 Miles Easy
-5.8 Miles Pyramid Session
1-2-3-4-5-4-3-2-1 minutes with 60 second active recovery (120 seconds after the 5 minutes)
-4 Miles Easy (like a drowned rat)
WOW.
The thought did enter to skip the club session after I looked out the door and onto the truly horrific conditions. I told myself to run the 2 miles to the club house and then decide. The weather at this point wasn't too bad and was happy to see a decent turnout. Headed out for a two mile run to 'warm-up' and headed straight onto the track to get this done. The mixture of rain and wind was terrible but once I got started I actually really enjoyed my first ever Pyramid Session. With the weather how it was, this session would be all about effort. Despite the worsening conditions, I kept the 5k effort throughout. The weather had a great galvanising effect on the group and I think we were all just delighted to get this one done as the conditions gave us every excuse not to. Two more miles 'warm-down' (!!) and I headed on my 2 mile run swim home.
Never so happy to get into a hot shower.
Wednesday 05/02
9.27 Miles Easy @7.35 in 1.10:20
Nice and easy as I was pretty tired. Briefly flirted with the idea of a double day but I promised myself previously not to mile-chase.0 -
Thursday 06/02
19.32 Miles Easy @7.15-7.20p/m (watch malfunction)
Ran the two miles up the club and then decided to do a long run by myself! What a team player Ran up with two options in mind: tempo or long run. I put a bit of money into the pocket (in case of disaster) before I left so maybe I subconsciously knew that a long run was on the cards, particularly as the weather for the weekend looks pretty grim. I had no route in mind and ended up running a mile or two extra. The run itself posed absolutely no problems so my endurance/aerobic capacity is in good shape at the moment. It's definitely a time for change in regards to the long run. I will talk to the coach soon but I feel I need some progression/faster miles within the long run (progression run, fast finish or some miles@MP). A lot to think about. I have a feeling he will advise leaving the faster miles until later in the plan and therefore closer to the marathon.
Friday 07/02
8.60 Miles Very Easy @7.42p/m in 1.06:10
A bit stiff and tight in the morning so a run at very easy pace was much appreciated. Did the trick nicely.0 -
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Man you make me feel bad every time I see your weekly training :P Great stuff though, I'm envious of your tempo pace, what's the thinking behind that? do you have set paces in your mind for tempo, interval and long runs or do you just run by feel?
What's the aim for Bohermeen? I signed up myself during the week and hoping I can manage about 82 mins
Thanks. I am not too sure if it's good consistency or just plain stubbornness! I do most of my runs by effort. So, if an 'easy' run is, let's say, 5 (out of ten) my tempo effort is 8. Sometimes the speed is there, sometimes not it really just depends. I try not to force it too much.
Great target. Apparently it's a brilliant race. The aim? That's the question! I would like to think I could hit sub 80. Current PB is 1.22 but I would like to think that is now a soft target.0 -
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TIP: If unused to wearing no socks whilst running, AVOID AT ALL COSTS! This may lead to pain and discomfort....ouch
Wednesday 12/02
8.90 Miles Very Easy
The previous nights steady run left it's mark in two ways. Fatigue I can deal with but cut beat up feet is a different matter. That'll teach me. Nice and easy to recover.
Thursday 13/02
17.50 Miles Long Run @7.07p/m in 02.04:30
Firstly, I have no idea how this run was so fast. The plan was for an easy long run before incorporating a bit of speed into the long run next week. My legs are definitely tired at the moment, no doubt so I was somewhat apprehensive setting out today. When apprehension sets in the only thing to help is to get out the door asap and just get going, giving you less time to let the doubts creep in.
Two days easy running before a race on Sunday. I need to build some confidence in the week leading up to a race. Self doubting can fill my mind at times. Time to think positive! Less thinking, more running 0 -
Friday 14/02
8 Miles Easy @7.30p/m
-inc. 5x30 second strides at 5k effort
Treadmill. Beyond boring. That is all.
Saturday 15/02
4+ Miles Easy
-inc. 30 second stride at 5k effort
In Sligo for the weekend so a gentle run was in order with a race the next day. That evening the body just felt terrible. Could barely get out of the car!
Sunday 16/02
7+ Miles
Cloonacool 5k Road Race
Time: 17.03 (unofficial)
Position: 1st
To put this into some perspective, I ran this race last year running 19.47. I wasn't in a good place and ran terrible. To say I was keen to make amends would be putting it lightly.
Like all great pre-race plans, the plan went out the window as soon as the gun went. In my head the aim was get a good time and hopefully secure a decent place. My PB is 17:24 so the aim was to break this. So the gun went off and I quickly realised I may be in with a shot of placing well or maybe even winning. I tucked in behind the leader and hit the 1k in 3:15. Now the race was all about tactics, effort and in a distant third, time. After the 1k mark we were both overtaken. No need to panic. I tucked in behind the new leader and allowed him a 10-15m lead, pretty confident I could catch him later on. The course was an out and back so a quick turn around the community centre saw us head for home with just over 2k to go. The course here was a gradual long uphill into the wind. With all the hill work under the belt I was fully confident I would make up the ground on the leader.
Soon after the 3k marker I positioned myself behind the leader and considered my options. I waited to just before the 4k mark to make my move. Now it was all about winning. I didn't care about time. If I cared about the time I would have pushed on earlier and possibly risked the win. The race on Stephen's Day taught me a lot. In that race I settled for '3rd place' and didn't push on and try and catch the runner ahead. In fact I came 4th, not 3rd.
Delighted to take my first ever win. Yes, it wasn't the biggest race of the year but a win is a win These days probably won't happen too often so I fully intend to savour the moment (and that I did!) I know, if pushed, I could have maybe gone 15-25 seconds quicker today but 16:xx will happily wait for another race.
Great to finally collect some prize money. A very well run race and a great spread afterwards (most importantly).
WEEK TOTAL: 73.25+ MILES
The body is tired but the mind is strong.0 -
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That's a cracking run DR, inspirational stuff. Smashed your PB, 1st place and a huge confidence booster for a sub 2:50, a good day all around I would say
Thanks. Most definitely. It has given me some much needed confidence that training has/is going well. I find the endless weeks of training without races tough as a lot of doubts creep in. Now to look towards Bohermeen.....now that'll be all about time! Hope the training is going well0 -
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Monday 17/02
80 Minutes Easy
-11.05 Miles @7.16p/m in 1.20:21
Legs felt good for this one.
Tuesday 18/02
12+ Miles Various
-4 Miles Warm-Up
-800m x 8 in 2.37-2.41 with 90 second recovery
-4+ Miles Warm-Down
Found this tough. The 5th and 6th rep were hard. A lot of tiredness in the legs. I briefly thought of knocking the last two on the head but ground it out. The 7th rep was actually felt pretty good and the 8th was the fastest! Pretty decent session. No not a chance I could have done this solo today. Really seeing the benefit of doing this type of session in a group.
Wednesday 19/02
10.89 Miles Very Easy @7.48p/m in 1.25:00
Legs pretty shattered after the exploits of the previous few days. Up early before I had a chance to think. One of those runs to just get ticked off and move on......
This week will be a hard week, I can feel it. Almost half way there though A long run, hill session and a steady/run planned. The plan is to (sort of) experiment with the long run tomorrow. This really does depend on how I feel tomorrow. Next week is all about knocking out a good HM. My marathon plan is a long one so I can hopefully afford a few easy days before and after. 0 -
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Monday 25/02
8.65 Miles @7.07p/m in 1.01:38
Tuesday 25/02
10.4+ Miles Various
-4 Miles Easy
-10 x 400m in 73-75 seconds (although one was a quickish 70)
-4 Miles Easy
Wednesday 26/02
2hr Long Run
-16.88 Miles Easy @7.09p/m in 2.00:38
With one eye to the weekend I was keen to knock out a shortish long run. The pace felt easy and controlled. The run took very little out of me. This was exactly what I needed, with a race on the horizon and the previous nights session still slightly in the legs.
Thursday 27/02
6.75 Miles Recovery @8.01 in 54:07
Let the mini-taper begin :pac: I'm getting good at these slow runs! Once the Saucony Hurricanes (aka The Bricks!) are put on the pace come right down. I really do notice the extra weight using these runners. They did the trick nicely.
Friday 28/02
4.63 @7.01p/m in 32:31
-inc. 3 x 30 second strides @5k effort
Month|Days Run|Miles Run|Daily Average|2014
January|31/31|347.8|11.20|347.8
February|28/28|309.2|11.04|657
Another decent month ticked off. The real work begins on Monday. With a few easy days before the HM I cannot wait to get going next week. I really am willing to throw the kitchen sink (within reason) at training this month. The old social life will take a back seat. There will be a lot of doubles once I get the plan nailed down after the race on Sunday. I should be pretty well rested come race day so the pressure is slightly on! That's the way it should be I suppose.
Plans for next month? Race a 5k/10k with no easing up in the training beforehand. I am tempted though to run a half at marathon pace, adding a few slower miles to bring it up to 20.
I had an interesting during the week discussion regarding pain and particularly, dealing with pain during a race. It gave me plenty of food for thought. Not many are adept with coping with, and dealing with, the anguish that can come when pushing yourself to the limit. This may be what separates the good from the truly great.
All that can wait though. Bohermeen deserves 100% commitment and concentration.0 -
dublin runner wrote: »Monday 25/02
8.65 Miles @7.07p/m in 1.01:38
Tuesday 25/02
10.4+ Miles Various
-4 Miles Easy
-10 x 400m in 73-75 seconds (although one was a quickish 70)
-4 Miles Easy
Wednesday 26/02
2hr Long Run
-16.88 Miles Easy @7.09p/m in 2.00:38
With one eye to the weekend I was keen to knock out a shortish long run. The pace felt easy and controlled. The run took very little out of me. This was exactly what I needed, with a race on the horizon and the previous nights session still slightly in the legs.
Thursday 27/02
6.75 Miles Recovery @8.01 in 54:07
Let the mini-taper begin :pac: I'm getting good at these slow runs! Once the Saucony Hurricanes (aka The Bricks!) are put on the pace come right down. I really do notice the extra weight using these runners. They did the trick nicely.
Friday 28/02
4.63 @7.01p/m in 32:31
-inc. 3 x 30 second strides @5k effort
Month|Days Run|Miles Run|Daily Average|2014
January|31/31|347.8|11.20|347.8
February|28/28|309.2|11.04|657
Another decent month ticked off. The real work begins on Monday. With a few easy days before the HM I cannot wait to get going next week. I really am willing to throw the kitchen sink (within reason) at training this month. The old social life will take a back seat. There will be a lot of doubles once I get the plan nailed down after the race on Sunday. I should be pretty well rested come race day so the pressure is slightly on! That's the way it should be I suppose.
Plans for next month? Race a 5k/10k with no easing up in the training beforehand. I am tempted though to run a half at marathon pace, adding a few slower miles to bring it up to 20.
I had an interesting during the week discussion regarding pain and particularly, dealing with pain during a race. It gave me plenty of food for thought. Not many are adept with coping with, and dealing with, the anguish that can come when pushing yourself to the limit. This may be what separates the good from the truly great.
All that can wait though. Bohermeen deserves 100% commitment and concentration.
Good luck on Sunday. I hope all goes according to plan....Enjoy!!0 -
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Good luck Sunday DR, hopefully won't be too far behind you If you see me around (Donore vest, #320) say hello!
Haha! I'll look out for you. I think you may be slightly underselling yourself, I will be the one behind you I think! Cracking training by the way. Really enjoying the blog.
I'll be wearing an orange or something with orange in it and tall enough so I should stand out. Have a great race. Time to collect on all the training.0 -
Saturday 01/03
3 Miles Easy
-inc. 30 second stride
Sunday 02/03
19+ Miles Various
BOHERMEEN HALF MARATHON
1.18:17
24th Place (out of 656)
I allowed myself a three day mini-taper heading into the most important race before Rotterdam. The race was important to both get a good time and as a confidence booster. The legs felt surprisingly fresh this morning. It's been quite a few weeks since the first few steps out of bed weren't tired ones. The aim was to go sub 1.19 and break my PB from Waterford last December4 (1.22:36).
The start was cold and wet which might excuse the quick start I made. Realistically though, it was a combination of inexperience and a general eagerness to prove to myself that training has gone well. Natural order was resumed when Ecoli overtook me around the Mile 4 mark I decided at Mile 3 to slow up a bit and concentrate on my own race and not to try to catch the Mullingar runner just ahead. This race was all about time. The rest of the race was quite uneventful but at the same time very enjoyable. I always felt in complete control.
I kicked on slightly at Mile 11 but at that stage a 1.17 was off the cards. If I had more confidence I could have kicked on earlier but that day can wait. I am happy to knock over four minutes off my PB in the three months since Waterford but in the same breath, I know that there is so much more there.
Steady progress.
PM
5.72 Miles Easy in 7.23p/m in 42:14
WEEK TOTAL: 69.31+ MILES
A reduction in the mileage this week to leave myself as fresh as possible heading into Sunday. After a chat with my coach this evening a revised target for Rotterdam has been decided. Using the Tralee Marathon as a long slow training run was even mentioned but that is far from a certainty. I am not too sure whether running MP +25 seconds for 26.2 Miles is the best course of action for me at the moment.
Six weeks to go......:)0 -
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