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Making every mile count
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AuldManKing wrote: »On paper, your training looks like its going in the right direction, blips aside (if you class that a blip) - the trend is upwards to the spectator.
How you finding the coaching - If I remember, you were coached by 'himself' a few years ago, weren't you??
Any '2nd guessing' the coach going on or are you fully committed?
New coach, new direction (I won't mention him without permission).
100% committed. We are in early days so it's a balancing of sorts. I say balancing act because I have races and goals I went to him with but he doesn't yet know what I capable of, training or racing wise. He knows by background but that's just a set of random numbers on a page (training and racing times). Does that make sense?!
I did go to him with a very ambitious target. I am confident that by self coaching I could possible eek out a few more minutes off the marathon distance, possibly 2 or 3 minutes (which would pose a big challenge) later this year. I guess I needed a change, some sort of accountability and a new approach.
I never would have dared to attempt 20x400m (30sec) by myself. In that regard he will probably push me harder (and in a new direction) than I would ever attempt by self coaching. Sure I messed it up but you can never fail if you never try!
On the other hand.......:pac:
'You tried your best and you failed miserably. The lesson is, never try.' -Homer Simpson0 -
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I thought he was talking to Bart, and Bart goes :
"Got it. Can't win. Don't try"
That may be correct but perhaps from a different episode? I'll rewatch later to make sure
Pretty sure everything in life can be related back to The Simpsons......well maybe not all. Every episode after Frank Grimes has been in rapid freefall!0 -
dublin runner wrote: »That may be correct but perhaps from a different episode? I'll rewatch later to make sure
Pretty sure everything in life can be related back to The Simpsons......well maybe not all. Every episode after Frank Grimes has been in rapid freefall!
Don't think I've watched an ep in 10 years. Used to be unmissable.0 -
Friday 14/7
5 Miles Easy
A desperate attempt to cut the miles and find my legs. Did it work? Like hell it did! I was still dead from the waist down
.......
Saturday 15/7
-2 miles w/u +drills/strides
-FitLive 5km - 17.06
-7 miles run w/d
Race report:
1km: Man, I am tired
2km: Yep, still f!cked :eek:
3km: This feels like a jog; a tired jog
4km: Tick tock......still bunched
5km: I think I will go for a pint tomorrow pint. A pizza perhaps? Jaysus, my legs feel like two planks of rotten wood!
I reached the startline and immediately settled on going somewhat easy on myself. I didn't feel too tired in fact, just the legs were completely zapped on anything remotely resembling freshness. I know that feeling. Yes, I have over-trained. The first km felt like a jog but somehow I still felt very flat. A young man opened up a decent lead and I told myself he would die a death on the hills. Just keep the effort honest, Anthony. Well, I underestimated him. He kept the gap and I was in absolutely no humour to give chase. I settled for the 'run and if he comes back to me, he comes back to me!' approach. Up the hill, around the hairpin turn and he still had a 10 second gap. Here my mind started to wander. Why was I here? Why were you bothered showing up just to run like an idiot?! Anyway, one leg went infront of the other leg and we soon passed the 4km mark. Fair play to him I thought to myself, the young man was running very well. Kudos to him.
We turned for home. The great thing about the course was that I know it like the back of my hand. The straight up the Furze Road as everyone knows, is the longest stretch of road in Western Europe! 800m to go now. I didn't speed up one bit but caught him eventually.
I really love training and racing. There are so many reasons why I run, why I put on the runners 10+ times a week. Now, that's nothing special, far from it. I do it because I enjoy it. I honestly cannot say I enjoyed today. Not because it was a bad event or not well organised (it was much was). I didn't enjoy it because my attitude left so much to be desired. Honestly, what was the f!cking point putting in the effort and time to go to a race, only to do it half arsed? I would like to think I am somewhat better than that.
Sunday 16/7
Long Easy Run
-16.25 Miles Easy
WEEK TOTAL: 80.60+ MILES0 -
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Monday 17/7
AM: 5 Miles Easy @7.30p/m
PM: 5 Miles Easy @7.11p/m
Tuesday 18/7
12.25 Miles Easy @7.40p/m
A very enjoyable run in the company of Luke. The weather was crackin' for this run. The legs felt good starting out before becoming like two planks of wood on the clmib from Harold's Cross up to Tenenure. Delighted to get back to the car in one sweaty piece! Effort levels on the very high side given the pace. Alarm bells! Nah, I will press the big red IGNORE BUTTON
.......
Wednesday 19/7
AM
5.10 Miles
Session: 6x800m ~90 seconds rec
Splits: 2.37, 2.39, 2.38. 2.38, 2.36, 2.34
With the benefit of 20/20 vision I cans see the splits were not what they should have been. I was told to run each in the mid 2.3x but again with hindsight, although feeling better than in previous days, the session points towards cumulative fatigue. I think I was kidding myself! I should have been honest with myself.
PM
5.10 Miles Very Easy @7.43p/m
Thursday 20/7
8 Miles Easy @7.24p/m
Friday 21/7
5 Miles Easy @7.33p/m
Saturday 22/7
4 Miles Easy @7.27p/m
Sunday 23/7
Fingal 10km
34.36
Standing on the startline; feeling fresh and in the company of some very good athletes. The weather and conditions looked favourable. No excuses really. The start was only seconds seconds away. We all stood waiting there in anticipation for one of the biggest and best 10km races in the country to get underway. I stood there with fresh legs but with beads of sweat dripping falling, with a noticeably high heart-rate. I attempted to park these two issue and run hard. I knew I would have plenty of company this morning as the field looked positively deep on what promised to be a fairly fast and flat course. I hoped for that illusive 1 in 100 races; the type of race that comes around despite the training woes recently encountered. I did consider pulling out of the race in the buildup but but settled on toeing the line with 100% commitment the Monday before. I wasn't like I was short of confidence. Although, that's probably because I had none to begin with! I was in a confidence and running form vacuum. I still had a 1% chance I naively told myself! The glass was not even half full. Just run, Anthony.
The gun went and we made our way up the short incline, turning left and off Swords main street. I was where I wanted to be, with a group nicely forming passing the 1km marker. The legs felt fresh but my word, I was dead from the waist down. There was nothing there passing the second KM marker. I was still however in a decent group, forgoing the watch in favour of running by feel. I began to lose touch with the pack. Pauric, Brian, Seamus etc., all runners I should be in contention with, all progressing nicely as I quickly went into running hell! I quickly reached a low point, a very low grim point! The next 8km was perhaps as bleak as I can recall. Each and every km marker dragged with an increasing sense of fatigue. The freshness in the legs somehow remained. I guess I reached the race over-trained, on the wrong side of the training and racing curve. Ciaran and I ran most of the race together; him just back from a running break and me thinking of my week away immediately after the race. Neither of us in top form but he was just coming back.
Crossing the line I saw the clock. I had reached ground zero. Running 10,000 metres in 5.35s wasn't even half marathon pace. The result was probably the worst in 2 years and I found the whole experience pretty embarrassing if I were to be honest and frank. Yes, the time was very poor but that wasn't the most disappointing aspect. The most disappointing aspect was that I didn't turn up this morning. I definitely ran the time my attitude deserved.
T-shirt over head, trying to avoid as many possible. A needless 5 mile run to bring the torrid affair to a close. I guess the good results make up for days like these. Days like the Fingal 10km happen. It's bloody well guaranteed. I guess what sets people apart is how we respond to such performances. Only time will tell how I respond!
There is lonelier place to be at times than that horrid race day performance experience bubble. Its just running after all so I keep I insulate it from real life. Not that it doesn't p1ss me right off at times.......:D
You get what you put in. Running is a very honest sport, there is no hiding place; no teammate to take the blame for a missed tackle or that free kicked wide. With 10 weeks to go Amsterdam it was probably the kick I needed. I know I will be fighting fit come October.
Time for a week of relaxation, bad food and some wine and beer.
-w/u 1.40+ Miles
-w/d 5.10 Miles Very Easy @7.42p/m
WEEK TOTAL: 62.15+ MILES
ONWARDS AND UPWARDS!!0 -
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Monday 24/7
60 Min Easy
-8.40 Miles @7.11p/m
A nice few miles around rural Sigo, licking my Fingal wounds with each passing stride........
Arranmore, County Donegal
Perhaps the toughest, yet most enjoyable, place to run yet encountered in Ireland. The roads, with savage climbs and punishing uphills, really broke the monotony of city running in Dublin. Every run felt like a trip to the gym for the legs! In so many ways, running bliss. Given that our accommodation was perched on the side of this jagged rock on the Alantic Ocean, it did mean a 300+ ft climb from the main road over the span of a kilometre. Each climb was rewarded with spectacular scenery. Arranmore is a real must. In addition, it has 6 pubs and the only island nightclub in Ireland :rolleyes: As always in the case with a trip away, there was a compromise to be had. Arranmore has without doubt some of the worst food imaginable. Think of Ireland back in the 1980s only worse! I am always reminded of this Dylan Moran quote when it comes to Irish and British 'cuisine': "What d'ya mean there's no fackin' chips, I come ere on a plane (ferry), you $%^&! I've got children ere, what am I 'spose to do with this fackin' tomato fiasco."
Chips, chips and yes, more chips!
The advantage of having a coach really came into it's own this week. He told me to keep it easy, relax and forget about the recent race. The plan this week was to merely tick over and come back ready and hungry. I did seriously consider taking a few days off, especially given the downward curve I was most definitely on. He advised me to run easy, no pressure. As the Chinese proverb says: 'Talk doesn't cook rice'. The only way to get out of my running created hole was to keep running; a bit smarter and with a bit less expectation. I only aim to peak twice a year so weeks like these are important in the overall picture.
Tuesday 25/7
9 Miles Easy @7.07p/m
Hills?! Shock to this Dublin Runner!
Wednesday 26/7
10 Miles Easy @7.02p/m
Thursday 27/7
13.50 Miles Easy @6.42p/m
-inc. fatlek session of 3x3min, 6x1min, 3x3min ~90 seconds recovery
One of the best runs of the year, circling the only flat piece of real estate on the small island! The quality work, covering 30+ laps of the local soccer pitch, was great run. I say fun because I wasn't chasing times of splits, just running hard around the much amused girls playing soccer.....who is the nutball?! (but as Gaeilge!)
https://connect.garmin.com/modern/activity/1879452619
Friday 28/7
10 Miles Easy @6.59p/m
Back to Sligo.
Saturday 29/7
Long Easy Run
-17 Miles @7.08p/m
A cracking run in the company of Second Captains and angry Sligo dogs. A long trip to Clare followed so i was keen to knock this one out early and on empty. Butter and butter type run.
Sunday 30/7
8 Miles 7.17p/m
A bangin' hangover and a return to the Big Smoke!
WEEK TOTAL: 75.90 MILES0 -
dublin runner wrote: »[Arranmore, County Donegal
Perhaps the toughest, yet most enjoyable, place to run yet encountered in Ireland. The roads, with savage climbs and punishing uphills, really broke the monotony of city running in Dublin. Every run felt like a trip to the gym for the legs! In so many ways, running bliss. Given that our accommodation was perched on the side of this jagged rock on the Alantic Ocean, it did mean a 300+ ft climb from the main road over the span of a kilometre. Each climb was rewarded with spectacular scenery. Arranmore is a real must. In addition, it has 6 pubs and the only island nightclub in Ireland :rolleyes: As always in the case with a trip away, there was a compromise to be had. Arranmore has without doubt some of the worst food imaginable. Think of Ireland back in the 1980s only worse! I am always reminded of this Dylan Moran quote when it comes to Irish and British 'cuisine': "What d'ya mean there's no fackin' chips, I come ere on a plane (ferry), you $%^&! I've got children ere, what am I 'spose to do with this fackin' tomato fiasco."
A place I always wanted to visit. I suppose I can still go, but would have to cook all week! Hope the beer was better
Keep the faith Anto. Whatever you do don't panic, loads of time to Amsterdam. Keep injury free0 -
A place I always wanted to visit. I suppose I can still go, but would have to cook all week! Hope the beer was better
Keep the faith Anto. Whatever you do don't panic, loads of time to Amsterdam. Keep injury free
Cheers!
I'm too effortless cool to panic lol! I know how quickly things can change so plenty of time yet, no panic!
Yeah, the only problem is the food to be honest. It's shocking that there was no fresh fish to be found! I guess if you are handy you can take a boat out and go fishing. I think next time I will rent a house and stock up the car in Burtonport. Crackin' place for beer and a BBQ. Highly recommended.
Best of luck with the training!0 -
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Monday 21/8
11 Miles Easy @7.11p/m
Tuesday 22/8
AM
8.10+ Miles Easy @6.31p/m
Session: 15x(400m @76-78sec, 100m jog recovery)
My last attempt at a similar session ended in a grim slog, finally throwing in the towel somewhat. The sheer volume, alongside short recoveries, makes this a very tough one for me; it plays on my weaknesses! The session itself was fine, even though the wind (again!) was a right 'mare. The cinder track really should be turned into an The National Indoor Cinder Track. I blame the government!
Splits averaged in the high 78s; slow but bang on the money given the conditions (weather and underfoot).
PM: 5.60 Miles Recovery @9.41p/m (pacing duties)
Wednesday 23/8
8.25 Miles Very Easy @7.35p/m
Thursday 24/8
5 Miles Very Easy @7.30p/m
Friday 25/8
AM: 2 Miles Very Easy @7.43p/m
PM: 2 Miles Very Easy @7.31p/m inc. 30sec stride
Saturday 26/8
Tullamore Half Marathon
6th - 1.13:58
The race this morning was scheduled in to provide a decent gauge of form heading into the most important stage of marathon training in September. With the National Half consigned to a DNS, I entered Tullamore knowing it to be a good race on a decent course and field. I was very tired on both the Wednesday and Thursday. I knew myself I had possibly over done things slightly but confident of a decent run on the back on my strength.
Reaching Mile 11 signalled the beginning of the end of the race. With a mere two miles to go I knew the hard running was behind me. The only issue was my insole. Much like Kipchoge my left insole was trying to evacuate my shoe! I told my that with less than 12 minutes of running to cope with I could. if forced, run bare footed! The other issue was a positive; I was quickly catching Peter and a fellow runner just ahead. The insole really got to me and definitely cost me a bit of time. I will get back to that infamous left runner later.......
The race quickly took shape. In fact the race was regularly over in many respects with 2 miles covered. Here I occupied 5/6th place, with a leading group of four ahead, closely followed by myself and others. I knew at least one would come back to me. I was though already in a very rough place. I found the opening 3 miles extremely hard. The great thing about the half marathon distance is that you have the time and space to run through the bad spots. In saying that, I really did not expect the opening miles to feel as hard as they did, even if the the wind and gradient was against us. Now 4 miles in, I told myself I was almost a third of the way through. Man up! The sunshine and heat was really getting to me but on I plodded.
Miles 3-8 in the half are the lost miles I always find. It really can be no man's land. The key is to tough it out and hope for the best! Here I passed out an old clubmate and settled into 5th place. I was quickly overtaken by Peter and used him to pick up the pace and effort. I never looked once at the watch throughout the race so in that respect it felt like a proper race over the time-trial I had envisaged. It easier to race than race the clock so I told myself to hang on to Peter and get through the miles. I had no idea how slow or how fast I was travelling but approaching Mile 8 I was feeling a bit better about life.
Clap, clap, clap.......(waits.......)...........
Now in 6th, I could see up to 5 place. My concern was what was going on behind me. Every passing on a spectator meant a few words of encouragement and a small round of applause (thanks all). I always try to not look over my shoulder and every time waited for the sound of clapping after I had passed. Luckily I could tell there was no one in close proximity but by stealth I was overtaken, relegated to 7th position. He quickly caught Peter but did not go by him as I had expected given his decent turn of speed.
Mile 8......get to Mile 10.
With now only a parkrun to negotiate I upped the effort in an attempt to bride the gap. It worked. As mentioned above, my insole proved troublesome and caused a problem or two. The gap closed quite significantly but I told myself to bide my time and use the fast last miles (the opening uphill mile) to go through the gears. Unfortunately the two lads ahead had similar thoughts, especially the guy occupying 5th. Yes, the legs were tired but I felt very stronger. Certainly a lot better when compared to the opening miles.
I closed on 6th, passing him on the track with something approaching a kick.
1.13:58. 59 seconds off where I wanted to be. A strong run but a wee bit disappointing. However, I am on the upward curve bus once more so a definite step in the right direction. If only I had looked at the watch I would have PB'd. That will come soon though.
I will go back to that left insole now! I reached the startline after putting on the races 10 minutes previous. The left runner slightly ripped (I have them permanently tied up) on slipping it on. How odd I thought, especially as a very light but extremely robust runner they only had 8 miles on their odometer. The shoe didn't feel as comfortable as the right either but I though that perhaps a stone may be stuck or something; an easy fix on the line or so I thought! After a few handshakes and 'howiyez' I finally looked down. Oh for the love of God......you've really outdid yourself this time! While the right was a picture of cleanilness and perfection, the left shoe was part of the pair thrown in the boot to be put in the recycling. It was in a bad way! I looked at the sole and I could have put my finger through it was that thin and perished. What a fook up to make! No time now. Time to run. Ah sh1te........:mad:
-w/u 1.25+ Miles
-w/d 4 Miles @7.07p/m
=18.35+ Miles Total
Sunday 27/8
Long Easy Run
-16.25 Miles @7.12p/m
WEEK TOTAL: 75.50+ MILES0 -
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AuldManKing wrote: »Congrats on the win! Nice Brucie bonus.someone asked was ur name Pat Hunter....must of been the announcers accent
Pat Hunter........I have a sneaky feeling that name may stick! Hopefully the top 200+ or so lads and lasses decide to give the marathon next month a miss ....... 0 -
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Monday 4/9
AM: 6 Miles Very Easy @7.43p/m
PM: 6.25 Miles Very Easy @7.32p/m
Tuesday 5/9
AM: 7 Miles Very Easy @7.34p/m
PM: 5 Miles Recovery @8.06p/m (pacing)
So, that was the two days allowed to recover from the long steady run. Sure, I was tired and a bit sore, that was to be expected. I was back to myself by Tuesday afternoon and was presented with the option of doing the session on either the following day or allow an extra day and undertake it on Thursday. Wednesday was the decision........
Wednesday 6/9
Evil Pyramid Session! 1mile@HM, 4x200m, 2x400m, 800m (hard), 2x400m, 4x200m, 1mile@HM ~1min recovery (took 2.30 after 800m)
14+ Miles -inc. drills/strides
1mile@HM: 5.33
4x200m: 36, 34, 36, 34
2x400m: 73,73
800m (hard): forget to time!
2x400m: 72, 74
4x200m: 36,36, 36, 33
1mile@HM: 5.30
You can spot the wind assisted/impacted reps! Felt surprisingly good throughout but took a bit of extra time after the hard 800m to fix the watch (and myself!). I was in a heap after the 1st lap of the last 1 mile HM effort. Lap 2? Out on my feet. Looked down to see I was travelling at just over 5 min pace. No wonder! Settled from there into a nice rhythm thereafter. All good. Feeling 'fooked but strong' aka approaching decent marathon shape!
I suppose the key difference I am finding this cycle is that I am keeping up the speed sessions (compared to the Magness schedule etc.) much later into the training programme. It will be interesting to see how it turns out. Speed, or the lack of it (!), is my real weakness so I believe the approach will work. Rather than work at 'MP', we are working either side of it, not honing in on it. It's an approach I would personally find too hard to undertake under my own initiative, possibly lacking the real confidence to do so. Most importantly though, I am really enjoying the process, no matter the result. The result does matter though........ 0
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