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Making every mile count
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Monday 29/1
Long Easy Run
-19 Miles Easy @7.00p/m
It kind of goes without saying that coach would like most long runs at a decent clip, or progressive in nature. The only real difference is the day after a session or race. I don't even ask now. The only difference later on in the plan (I am guessing) is that many will become steady. I got to 14 miles, having spent the last 14 miles gearing myself up to pick it up. Well, that was a waste of flippin' time! The wind had battered my soul and I just couldn't muster anything up. The legs felt like two planks of wood so I trudged home. All good, just a small bit fatigued.
Tuesday 30/1
10 Miles Very Easy @7.46p/m
I have a new favourite place - the West Pier, Dun Laoghaire. Sure, it doesn't have the trapping on the more famous, better looking tourist Pier, but it's now mine! Flat as a flat pancake and all on gravel and trail.
Session tomorrow.
Wednesday 31/1
13.75+ Miles
Session: 1m@LT, 4x200m, 2x400m, 800m, 2x400m, 4x200m, 1m @LT ~1min rec b/t all
1 Mile @Tempo: 5.25
4×200m: 36, 37, 38 (long), 35
2×400m: 73, 73
1×800m: 2.31 (hard)
2×400m: 73, 74
4×200m: 34, 36, 34, 34
1 Mile @Tempo: 5.25
~1min recovery between all (mix of jog and walking)
A bruising session in very tough windy conditions. The run down to the track in Irishtown was tough enough with a strong headwind making things <cough> fun! Stupid me. Originally the plan had the framing mile reps at marathon effort but I asked could I push them to tempo pace. Why?! Well, he agreed. The mile to kick off proceedings was fine but the wind made things tricky. The first set of 200m was mainly into a stupid wind. I also made a mess of their distance. This was proving a hard one, that's for sure. 400s negotiated and onto the 800m rep. Just described quite beautifully in the message as 'uncomfortable'! That it was. So, I got through it and it took me 5 minutes to put on my leggings - a sure sign of a tough session! Confidence was low at the end (totally wiped), very low. I took my sorry a$$ on the 4+ mile run home. A real Jog of Shame. On reflection a good session in trying weather (horrific at times).
Why did it feel so hard? Because it was! Good honest splits -a good days work. Confidence largely resolved.
So, thoughts turn to the weekend. The Trim 10 is my season opener. I am truly shooting in the dark given that is my first race in quite sometime but here is hoping!
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Swashbuckler wrote: »Those sessions are eye watering. Best of luck in Trim.
Cheers!AuldManKing wrote: »Regarding your comments on your coaches approach to a long run, any other snippets that he likes/dislikes or does differently??
I guess I will try to answer that question and in doing so, not answer it all! Like all sessions be it speed-work, hill or race specific, the long run is no different in terms of individuality or specificity to the athlete. I won't try to answer the question for him but at this stage he knows my strengths and weaknesses, what I like and what I don't like. With the short run in to Amsterdam, I think we both know eachother a bit better this time around. My weaknesses are plenty(!) but the big gap in my running is my speed. When I train with the club, Luke or whoever they would honestly leave me for dead on the short track reps - no contest! The strength is my strength so there really isn't any emphasis put on the long run. I know that may sound counterproductive whilst marathon training but at this stage, running easy 20 milers delievers very little training benefit. It needs to be done but that is taken for granted, barely mentioned.
Asides from long easy after sessions or races, the idea is to run into the run and push through fatigue near the end. I haven't been so good on that account recently but a few miles at the end, let us say MP +10-20 seconds, shouldn't push you over the edge - nothing hammered out, just a nice increase in pace. I need to be more diligent here.
I know what is to come - long 16-24 mile runs at steady!
Again it's all about individuality. He would have someone do very different long runs if coming from a speed background (you should ask him!) Asides from that, many sessions come in at 14-18 miles when all in. Is that a 'long run'? I guess it is.
There's many way way to skin a cat. I just have to make sure that f'er is stark naked..........
Well done in Raheny. Great too hear so many positive results!OOnegative wrote: »All the best in Trim Sunday, when I didn’t see your name on the entry list I figured you weren’t racing it.
Thanks - I'll be there :pac:.....No Bewley's coffee this year but the best course in Ireland in my opinion. Brilliant race.0 -
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What? No mention of the surges?
I too was listening for the claps that indicated a repeat of last year! I reckon a break of two months between road races just leaves one rusty and if there were a follow-up 10 mile race in a couple of weeks (like last year) and no hamstring troubles, both of us would run a lot better and would have been more competitive. I think it provided a good training boost though, so job done.
Some good news this morning:
So I'll be seeing you there!Rotterdam wrote:OK for corral A.0 -
Krusty_Clown wrote: »What? No mention of the surges? I too was listening for the claps that indicated a repeat of last year! I reckon a break of two months between road races just leaves one rusty and if there were a follow-up 10 mile race in a couple of weeks (like last year) and no hamstring troubles, both of us would run a lot better and would have been more competitive. I think it provided a good training boost though, so job done.
Some good news this morning:
So I'll be seeing you there!
Brilliant stuff. Told you it was worth chancing your arm!
I really hate that method - counting the gaps between clapping. As informative as it is, every time it happens a sense of dread clouds the body and mind! It's a good method though - shows no weakness, unlike turning around every 50m to see where that feeecker is!
From being disappointed I now know I can hold that pace for an additional 5km so that bodes well. I think racing tests your limits; a skill, a learned activity. Without a few races under the old belt I find it hard to fully trust myself. What I do definitely know is that my flexibility has taken another drive, hence the muscle tightening. Getting old, ha!
Roll on Bohermeen: REMATCH!0 -
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Monday 12/2
AM: 6 Miles Easy @7.30p/m
PM: 6 Miles Easy @7.24p/m
Tuesday 13/2
13 Miles @6.46p/m
-inc. Fartlek - 3x3min, 6min, 3x3min ~ all of 90sec easy
I am not a morning person. In fact, I think people who enjoy the mornings to be of questionable disposition! I needed to get this one done early, before breakfast but most importantly, after coffee. I also needed to get in enough miles to buffer the loss of miles across the proceeding two days. The session itself was fine; working hard but not overreaching. I didn't set up the watch, choosing to focus on effort. The effort was there, not as sure about the pace. The run flew by and by 11.30am I had a glass of Cabernet Sauvignon in my hands before the flight. Cannot remember the last time I had a drink before midday! It's been a while......:rolleyes:
Wednesday 14/2
AM
Hamburg Run (1/3) - 5 Miles Very Easy @7.19p/m
PM
Hamburg Run (2/3) - 6 Miles Easy @7.04p/m
An obsession with running isn't always necessary but it certainly does help. I'm not too sure if I fall into that bracket just yet, preferring to call myself 'mostly dedicated’. The AM run was quite enjoyable before taking myself back to the hotel to take in a few miles after covering half of Hamburg walking. It's hard to explain; running is not the annoyance, it's the thought of it! Once out, I usually really enjoy the easy miles, seeing more of the city than I ever would doing what normal tourists do. The best way to view it is balance - do the training first, indulge in the stuff that makes one fat and unhealthy after!
Thursday 15/2
AM
Hamburg Run (3/3) - 5.25 Miles Very Easy @7.41p/m
Oh, the hangover. A great night was had, meaning this run was somewhat groggy setting out. I needed to time this run early enough to make full use of the breakfast offered in the hotel! Job done, another pair of runners retired on foreign soil.
PM
6 Miles Easy @6.58p/m
Back to Ireland with a bang - straight into a forgotten work assignment. This proved a right pain but I squeezed in an enjoyable run. A little bit on the quick side given the imminent deadline! I have really gotten into the mentally of running properly easy so to see 6.xx was definitely unusual.
Friday 16/2
AM: 7 Miles Easy @7.25p/m
PM: 6 Miles Easy @7.21p/m
Alas! The weekend suddenly opened up, well Sunday at least. This a few years ago would have meant a night on the rip but after a chat with the man in control, a Sunday 10km race was the seen as the more sensible option.
Saturday 17/2
5 Miles Very Easy @7.45p/m
-inc. 3x30sec progressive strides
A very easy day, followed by a long work workshop. Long……..
Sunday 18/2
Ballykelly 10km - 34.14
The announcer stated that the turnaround of this out-and-back course would be a bale of hay. Love it. This bale signalled the 5km mark of the course. Here we would retrace our steps, undoing all our good work! A group of three reached here, having seemingly fought a noticeable headwind. The opening 3 miles felt good; in control, with the pace feeling manageable. I again neglected the watch and focused on effort. In hindsight, mistake No.1. I got the feeling immediately that I was to be the wind buffer for the lads so I attempted not to run the straightest line, choosing to zig-zag at time when suited. For whatever reason, I got really annoyed about this, feeling the lads will attempt to pull away with the winds on our back on the return leg. I let myself down here. I turned around after the 4km mark and said “mind doing some of the work?” I am still p1ssed off at myself for not just doing what I was here to do - run. I was disappointed to say something like that but when you are running on a miserable day it can be hard not to. No excuses - I was in the wrong.
After my little word, he did take to the front. Fair play, I thought. It though make me feel worse about my verbal broadside. I hit the split button on the watch, anticipating running 5.20 pace for the run home. I was feeling good and confident that with some wind assisted miles I would seriously up the pace. How wrong was I?! We turned. We turned into a horrible nasty full on headwind. That wasn’t the plan! It really did feel like the Magic Road - wind no matter what direction you ran. I was here to run hard, not to worry about anyone else. That was the directions given to me before throw in so I made a mess of it.
There was nothing for it but to grit it out. He pulled ahead a bit but just before the 6km mark but I leveled and pulled away gradually over the remaining 4km. Running into a wind suits my style of running. I have no kick no real speed but strength-wise I am strong. Unfortunately, this also meant the pace dropped considerably.
Overall, a very good workout. I seriously mismanaged this race, probably losing 20-40 seconds in retrospect. In running within myself over the opening half, it meant I couldn’t pull anything back over the second half.
I warmed down with the aforementioned runner. Lovely guy, accepting my apology.
Happy with the effort, not with the time. Next!
-w/u 1.25+ Miles +drills/strides
-w/d 3.15 Miles
PM
5 Miles Very Easy @7.40p/m
WEEK TOTAL: 80.85+ MILES
A good week.
With 7 weeks remaining, I feel in a good place. I would however like at least one PB heading into taper. It is impossible to be in peak 5km/10km/10m/HM shape when in the full throws of marathon training but I really expect, demand in fact, some good times before the gun in April. Patience Anthony, patience! 0 -
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Monday 19/2
Long Easy Relaxed
-18.25 Miles @6.30p/m
A very enjoyable run around South Dublin, taking in Rathgar, the City Centre and the Liffey, before making my way back through Sandymount. The instruction was to run relaxed, which is coded terms doesn't mean easy, yet doesn't mean fast. The legs were a small bit tired starting out, expected given the previous days race, but I knew this would prove to be an enjoyable one after just half a mile. I was a wee bit surprised to see 6.30 average on the screen on finishing. I only looked at the watch for distance, expecting to see mid 6.40s; a good sign, especially given the 'relaxed' effort levels!
Tuesday 20/2
8 Miles Recovery @8.09p/m
I dialled this one right back. Right back! Not because I was tired, which I was, but because I knew I had a nasty little session the following day. Bracing for what is has yet to come!
Wednesday 21/2
Session: 6x1m @10km ~reducing recoveries (2min to 1min)
11+ Miles
I woke up bloomin' exhausted. I almost got violently ill at the prospect of hitting the cinder so i succumbed to the treadmill :rolleyes:. This session actually works quite well on the machine, having previously undertaken the exact same session last year in the gym. I played this one smart; starting at 5.30 pace for the opening 2 reps, before upping the effort. I calculated that the pace on the screen, in conjunction with the incline, meant that 5.18 a mile equated to 5.30 effort on the open road, or planned half marathon effort. After settling, along with the legs waking up, I upped the effort and gradient from the 3rd rep. I wanted the last rep to replicate the closing mile of a 10km race so I again upped the pace and gradient.
I remember doing this session the last time, feeling good throughout and in the immediate aftermath. That didn't last long! I was in a hoop tat night so with that in mind, I didn't absolutely hammer the last mile like last time! I was certainly working at the end.
A good session - far below marathon pace and feeling good. Oh yeah, what is marathon pace?
PM: 5 Miles Recovery @7.48p/m
Weight down, with another 4-5kg to fall off hopefully. At this stage I don't need a weighing scales - I can tell when running or by getting the 'fat' test off the better half. That usually entails me asking: Am I still fat or have I lost weight?!
Bohermeen is the next big target. 5.30s all the way baby.......or for as long as I can hold! I hope to give my 10k PB another shot but with very few weeks reamining and very few good races left, it may have to wait a bit longer.0 -
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AuldManKing wrote: »great long run there - whats the usual in race fueling routine for a goal marathon??
You learn from your mistakes, right? I had a bad marathon a number of years ago in Dublin and since then, well since then I have vowed to take things more seriously and take out as many variables with regards to nutrition and fueling as possible. I won't lie, it has become like a small-time military operation but it works for me! Very important is the phrase 'it works for me'; it's my approach which definitely isn't for all.
Sunday evening to Thursday evening: Complete carb-depletion (I haven't made a call on this for April) - very tough.
Thursday/Friday: Mainly a carb based diet
Saturday: Slightly increase the % of carbs, with one 500ml energy drink (throughout day), with at least 1 dioralyte with water (sometimes plain water isn't the best hydration tool). I think too many, including myself, suffer from nerves and anticipation, tending to overdo on the water stakes (not good)
Race Day:
Up 3 hours before race for a 5 minute jog. Then breakfast.
Breakfast: Homemade porridge bread with jam, weetabix, dioarlyte. Double espresso before I depart.
Race: High 5 gel every 5km, dioralyte circa 15km, introduce caffeine gels after halfway, caffeine drink with dioralyte approaching 35km (if someone on course), in general I tip away with water (small amounts, every 5km)
There's no magic formula, it works for me. In saying that, I tried a pasta squid dish the day before Amsterdam. Delicious but stupid!!
Practicing fueling is very difficult in the Irish climate. I take it for granted that it will be at least 18 degrees at some point during the race. How do you prepare for that? It's hard, especially in freezing temperatures like we are experiencing at the moment, You do what you can. Take last Saturday for example. I was supposed to work on my drinks but it was very cold. I didn't need nor want water but I stopped one to fuel. Ideally this would have been every 5km-8km to engage in race day simulation but that would have been pointless! In hindsight, I should have worn extra layers through the run, keeping myself as insulated as possible.0 -
Monday 26/2
Medium Long Run
-14.25 Miles @7.22p/m
Tuesday 27/2
10.25 Miles Easy @7.15p/m
A good sign that this run felt like a complete jog. A good feelig to have, especially before a big a big session on the cards the next day. With Saturday morning freeing up, the new plan involved taking in the Clane 10km race on Saturday. A shot at my 10km PB was to be the goal (33.30)
Wednesday 28/2
The day everything got cancelled!
From work to races, the week got wiped clean. Annoying to be down so much work, annoying to be unable to race. I decided to fully embrace the <cough> soft conditions and to enjoy the break! Sometimes you just have to roll with it........
AM
Goodbye session! I blame Luke for being so soft but he made correct call. I would have given the track session (18x400m) a lash but in no way was it in anyway doable in hindsight! Would have been fun trying though! Even the gym was closed.
8.65 Miles Easy @7.24p/m
Pretty cold but good underfoot conditions. Mostly.
PM
12.25 Miles @6.55p/m
https://www.strava.com/activities/1430289455
I got home later that evening and had thought: why not venture up to Killiney Hill? Suddenly the run, a run I wasn't really looking forward to, became a challenge! For the first time I took the phone out with me to grab a few snaps. Stopping every 2 miles or so made me feel like a tourist; a tourist in your own backyard! The run itself was probably the most fun I have had in quite some time - definitely the most fun running anyway! In so many ways a breathtaking run and a run in which I could fully embrace the incredible beauty that Dublin can sometimes offer. I had one slip, right at the top. Luckily, I slid 12ft down the icy hill before gracefully jumping back up and motoring on! The only one disappointment was that my phone died before I had the chance to take a few summit photographs.
Life affirming.
Thursday 1/3
Will I? I did.
10 Miles Easy @7.17p/m
I am all for taking calculated risks. I won't do something if I think it's patently stupid. If it's silly, that's fine with me. There's no glory in a broken bone afterall. The 10 miles were fine, with the paths generally in good conditions. I did change my route several times, choosing the path of least existence!
Good fun and back safely indoors within 75 minutes. The wind at times was a right joke though!
I have actually really enjoyed running in conditions like the ones presented. In many ways, it broke up the usual monotony of daily marathon training. It also posed a new challenge, like running in a new country. It does however take a hell of a lot on concentration to stay on your feet
. Some thought I was mad to be out but I thought it would have been madness not to have even tried. You don't need much for running if you think about it - find a loop, even a 400m loop, and you can get the miles in, if not the quality. No excuses! 0 -
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Five weeks to go.......
Not the best week but not quite the disaster I was anticipating. The instructions were to run when and where possible, forgetting about any quality.
Friday 2/3
8.50 Miles Easy @7.08p/m
First mile - grim as grim can be. The rest of the run? Running bliss in the snow and ice. I got a number of shootouts during this run which was nice (stuff like 'you must be mad to be running!')
Saturday 3/3
12.50+ Miles
-inc. 45 minute hard tempo
The gym was open! Success.
I went by feel on this one, working very very hard at the end. One sweaty mess. Good to get some quality in. Still can't swim for sh1te though!!
Sunday 4/3
Long Easy Run
-20.25 Miles @6.50p/m
This one really flew by and by the time I reached the halfway point, Collins Avenue, the run felt like it was only starting. A good feeling to have it must be said. My endurance is probably as good as it ever has been; speed and speed endurance yet to be fully road tested! I thought about upping the effort but the underfoot conditions went from excellent to lethal, so with that in mind, avoiding injury took precedence.
WEEK TOTAL: 96.65+ MILES
Down one session and approximately 10% on mileage. All in, a very good week given the weather - surprisingly good and very enjoyable. Hands up though, the diet went seriously out the window this week. I ate and drank like a pig! Time to get serious.
Bohermeen next week.0 -
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Monday 19/3
AM: 6.25 Miles Easy @7.31p/m
PM: 9.10 Miles Easy @7.01p/m
Tuesday 20/3
10 Miles Easy @7.26p/m
Wednesday 21/3
25 Miles
-inc. 24 Miles @Steady (6.02p/m)
https://connect.garmin.com/modern/activity/2569571419
The last big one.
With a mere two and a half weeks to the start, I once again found myself in the Park for the last long effort. I always find this one a mental battle; a long hard grind, just you and the road. I decided to keep this one flat, using the North Road/Chesterfield Avenue loop, returning to the car and base at Visitors' Centre carpark. With one, almost 5 mile in total, loop completed, I had some company for the 2nd loop. I didn't need nor want water or gels but in order to get some practice in, I reluctantly stopped after lap 2 for a quick drink. The pace was more than manageable but the wind on the North Road was fairly bad. Nothing for it but to battle it out! Two slightly longer loops brought me up to the requisite 24. I had hoped to get down to MP for the last mile or two but the wind and drag, this time heading to Castleknock, was a right biatch! I finished off the run with a quick half a mile warm-down, with two strides. I am not sure why again I did the strides but it just felt right. No reason - just wanted to!
A big long one in the bag. I did the same run, same time, before Amsterdam averaging 6.14 a mile. Hopefully a good sign!
I firmly believe my aerobic base has developed a huge amount, even since October. The only issue (a big issue!) is my lack of speed endurance, particularly over the 10km/10mile distances. I am looking to make a big jump come Rotterdam, I just hope I won't find myself in some sort of grey area - the Bermuda Triangle of hobby-jogging marathon aspirations. 0 -
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