Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam

viperlogic · 21-07-2014 11:20am

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
Wednesday|easy|17.5K|4:45|7:38|1:23:09|78%|154|10.5|291|1.37
Thursday|recovery|7.5K|5:33|8:55|41:42|70%|152|10.0|303|1.19
Friday|GA|16.5K|5:04|8:09|1:23:41|73%|154|9.9|289|1.28
Saturday|rest|||||||||
Sunday|LSR|23.5K|4:38|7:27|1:48:55|78%|158|10.3|287|1.37

Saturday
Was due a 8K recovery but took a rest day as legs on previous runs didn't feel great

Sunday - 23.5K medium-long run
Was a bit worried about this one, as the legs have complained in previous runs this week. Got up, did water drop, skipped breakfast this time as wasn't actually hungry, probably due to massive BBQ on Saturday! First K or so was the usual of legs loosening out. Once legs had loosened out they wanted to take off, quite the opposite to previous runs! Don't know what it was but had to try and hold back several times from going too fast. Did the run at 4:38min/km (7:27 min/mile) while keeping the heart at 142 avg (78% of HR) which is right in the middle of suggested range of 74-84%. Really delighted with this run as was beginning to have doubts that my body couldn't take the mileage increase. Putting it down to a tough week at work and also doing the 10x100m strides too fast.

P&D 55-70 - week 6 summary
Goal: 88 KM
Ran: 80KM
Ran all sessions this week bar one recovery session. As above, was worried during the middle to end of the week that body couldn't take the mileage but the LSR on Sunday changed that.

P&D 55-70 - phase 1 summary
So that completes phase 1, known as the endurance phase, of the P&D 55-70 18 week plan. My take on phase 1 is that yes it certainly improves endurance which is probably down to the mid week long run as well as the usual weekend long run. The only negative of this phase was that it was a bit boring, hardly no speed-work, compared to other plans. The JD plan I did previously certainly was more "interesting". Starting phase 2, known as Lactate Threshold & Endurance, this week and what a way to start with a 110KM / 68mile week :eek:!! This will be the most I've ever ran in a week.

dublin runner · 21-07-2014 11:50am

Nice consistent training, well done. There really isn't any speed work in the 55-70 mile plan alright but that does change later in the plan (5x600m etc). The first few weeks are essentially base building. This will give you a great foundation heading into the next few weeks of training. Do you have a contingency week or two built into your plan for Amsterdam? I wouldn't worry too much about the increase in mileage, it looks more daunting than it actually is. I did a number of weeks of that plan before and thing I found is that you really must get in the recovery runs even when feeling awful. 99% of the time I felt a lot better after the run, even though I dreaded the thought of it.

viperlogic · 21-07-2014 11:56am

dublin runner wrote: »

Do you have a contingency week or two built into your plan for Amsterdam?

Yes, have one week buffer still available. Started 18 week plan, 19 weeks out.

viperlogic · 21-07-2014 11:02pm

@Dublin Runner and all followers, how far out from race week would one typically use the buffer week if not previously needed for injury etc or do people keep it up to the very last week and redo the last or 2nd last week for a second time?

dublin runner · 22-07-2014 12:26am

viperlogic wrote: »

@Dublin Runner and all followers, how far out from race week would one typically use the buffer week if not previously needed for injury etc or do people keep it up to the very last week and redo the last or 2nd last week for a second time?

I personally would leave that decision to later in the plan. Like all training plans a degree of flexibility is key. I would continue as you are, listening to the body and running sensibly. I am running Dublin and I just realised how close but how far away it is (if that makes sense). I guess the idea is that you want to peak for your goal race, so everything is about putting yourself in the best possible shape come the marathon in Amsterdam. I don't think it ideal to follow the plan religiously. As I mentioned, flexibility is needed :cool:

viperlogic · 23-07-2014 7:51am

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
Wednesday||||||||||
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

P&D 55-70 - week 7

Monday - rest

Tuesday - 16K with 8K @ LT
5.4K at 4:38 min/km (7:27 min/miles) and 77% HR
8K at 3:57 min/km (6:21 min/miles) and 89% HR
2.6K at 4:47 min/km (7:41 min/miles) and 81% HR

Day 1 of the new phase of the P&D plan which is LT & Endurance phase. Set off knowing it was hot and humid which will mean the LT piece would be tough. First 5K at easy pace was as it should be easy and well within the HR range of 74%-84%. Then came the 8K LT piece, I was already sweating a bit more than usual for the easy pace but within a K of the LT I was soaked. 20C with near 100% humidity and no wind was a killer. I kept hoping that when I round the next corner there would be a breeze, but alas there wasn't. I remained focused to complete the 8K at 3:57 min/km pace (6:21 min/miles). HR was at 89% which is within range of 82-91%. Would prefer it to be lower, and has been lower for same pace previously, but the humidity caused it to raise a bit. 23K due this evening, hope a wind picks up today or humidity drops

In other news, my Mizuno Wave Inspire 10's arrived and I've 99% decided I will do the Tullamore Half Marathon on 30th August which is 7 weeks out from Amsterdam Marathon as a fitness test / tune-up race

viperlogic · 24-07-2014 7:50am

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
Wednesday|easy|23.5K|4:41|7:32|1:50:02|80%|156|10.5|294|1.37
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

Wednesday - 23.5K medium-long run
Knew this wasn't going to be all that plesant as was hotter than the previous day, was about 24C and about 90% humiddty, thou this time there was a slight breeze. Headed off, GF did a waterdrop for me this time. In the first few K noticed a slight tightness in right calf but was gone as soon as I nearly noticed it. The heat was intense, was sweating so much, like previous run was waiting to turn a corner to face a wind. Lucily this happened on a few places and was most welcome. Got to my water drop off and had the nice surprise of a freezing cold bottle of water, dam it was so good! On the way back home on the center park road there was a bike time trial on the 5K loop, some speed they were going. Completed "easy" run at a 4:41 min/km pace (7:32 min/mile) and HR of 80% which is in range of 74-84% but typically would be lower but the heat caused it to raise a few bpm.

I always weight myself before and after a long run so to have a good idea of how much fluids to replace. I lost over 2 KG of fluids on the run due to crazy heat! :eek:

For the run I wore my new Mizuno Wave Inspire 10's. Previously have had several 9's and one pair of Wave Rider 17's. Having wore the Rider for the last few weeks I found a big difference with the Inspire. Inspire is a slower shoe, doesn't transition as fast. It also felt heavier on the foot thou more supportive around the heel and ankle thou that is the purpose of the Inspires. The Rider begs you to go faster.

viperlogic · 24-07-2014 8:05pm

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
Wednesday|easy|23.5K|4:41|7:32|1:50:02|80%|156|10.5|294|1.37
Thursday|recovery|7.5K|5:36|9:00|42:02|70%|153|9.7|305|1.17
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

Thursday - 7.5K recovery
Headed out a bit later than normal as didn't want to face that heat again. Thou at 8pm it was still hot and sticky! Did a easy recovery run. Legs nice and loosened out from it as felt a bit tight at the start.

viperlogic · 26-07-2014 8:30pm

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
Wednesday|MLR|23.5K|4:41|7:32|1:50:02|80%|156|10.5|294|1.37
Thursday|recovery|7.5K|5:36|9:00|42:02|70%|153|9.7|305|1.17
Friday|MLR|18K|4:49|7:45|1:26:42|78%|155|10.4|295|1.34
Saturday|GA|11K|5:04|8:09|55:50|76%|155|10.3|292|1.28
Sunday||||||||||

Friday - 18K medium-long run
Had to squeeze this in between finishing work and heading to work BBQ so the early evening heat (27C) was going to be a challenge. Luckily there was a nice cool easterly breeze in some sections thou HR still higher than normal. Enjoyed a few cold pints later that eve

Saturday - 11K general aerobic
Woke hungover from only 4 pints (v cheap date)! Headed out before temperature rose but was already v hot and humid. Sweated drink the whole way around. Was due 10x100m strides also but gave them a miss as have a 21 miler tomorrow and wanted a nice easy run for the legs.

viperlogic · 27-07-2014 1:26pm

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
Wednesday|MLR|23.5K|4:41|7:32|1:50:02|80%|156|10.5|294|1.37
Thursday|recovery|7.5K|5:36|9:00|42:02|70%|153|9.7|305|1.17
Friday|MLR|18K|4:49|7:45|1:26:42|78%|155|10.4|295|1.34
Saturday|GA|11K|5:04|8:09|55:50|76%|155|10.3|292|1.28
Sunday|LSR|34K|4:45|7:38|2:41:46|77%|157|10.0|280|1.34

Sunday - 34K LSR (progressive)
A poor nights sleep and high temperatures already in the early morning so was wondering was this going to be a tough one. Got up, had v small breakfast, did some stretches and headed off. No need to do water drop as GF did my water drops on the way to work

. Heat was quite intense for first few KM's as there was no breeze but as the morning went on the wind picked up and towards the end some cloud cover rolled in.

Broke the 34K in to progressive sections of 11K-11K-10K-2K
11K @ PMP+20% - 4:59 min/km (8:01 min/miles) - 137bpm - 75%
11K @ PMP+14% - 4:45 min/km (7:38 min/miles) - 140bpm - 77%
10K @ PMP+8% - 4:30 min/km (7:14 min/miles) - 148bpm - 81%
2K easy pace as had lots of streets to cross

Really really happy with this run, finished strong and had loads more left. Don't think I have ever found a 21 miler this easy.

P&D 55-70 - week 7 summary
Goal: 110 KM
Ran: 110 KM
What a crazy week of heat and humidity to do the most distance I have ever run! Over the moon with today's 21 miler as found it easy and finished strong while HR was well with in the recommended range. Come on sub 3.

Bahanaman · 27-07-2014 1:56pm

Things look to be going great viper! It's a brilliant feeling to have plenty in the tank after a big lsr. Great boost to the confidence.

viperlogic · 29-07-2014 7:10pm

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|recovery|10K|5:31|8:52|55:24|68%|154|9.9|299|1.18
Wednesday||||||||||
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

P&D 55-70 - week 8

Monday - rest

Tuesday - 10K recovery
My confidence boost of the easy 21 miler on Sunday didn't last too long as the right calf started to tighten up

Was due a double today of 10K & 6K but couldn't fit it in. Did the 10K and the calf was still tight but did loosen out a small bit thou it's not 100%. Could be a small pull/tear. Will see how it is tomorrow and make a call to run it or not.

viperlogic · 31-07-2014 11:21am

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|recovery|10K|5:31|8:52|55:24|68%|154|9.9|299|1.18
Wednesday|MLR|23.5K|4:40|7:30|1:49:43|78%|159|9.7|282|1.35
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

Wednesday - 23.5K medium-long run
Was a bit of a squeeze to fit this in due to work and life commitments including my dinner which was going to be on the table at a certain time! Right calf wasn't 100% but wasn't impending my pace/stride and wasn't sore. Run felt easy, was v warm but luckily there was a nice cooling breeze on some sections. Met a buddy I hadn't seen in ages at one stage so had to stop for a chat but so as not to have a cold dinner I upped the pace a bit. About 3K to go, along the marina alot of people were gathered at the waters edge. Not wanting to stop but still see what the commotion was about I kept looking to my side to see it was a seal, I think. One more quick look over my right shoulder with body slight twisted and bang, was like an electric shock up the right leg :eek:. Was able to keep running and calf was a bit sore afterwards but is OK today. Have my monthly physio session next week so will get it looked at. Never had an issue here before

viperlogic · 01-08-2014 10:33am

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|recovery|10K|5:31|8:52|55:24|68%|154|9.9|299|1.18
Wednesday|MLR|23.5K|4:40|7:30|1:49:43|78%|159|9.7|282|1.35
Thursday|recovery|8.5K|5:24|8:41|46:00|69%|155|9.6|292|1.19
Friday|LT|16K|4:21|7:00|1:09:57|85%|159|9.9|273|1.45
Saturday||||||||||
Sunday||||||||||

Thursday - 8.5K recovery
Nice easy recovery run over to the lough, around and few times, and home again.

Friday - 16K with 10K @ LT
5K at 4:47 min/km (7:41 min/miles) and 79% HR
10K at 4:02 min/km (6:29 min/miles) and 89% HR
1K warm down

Was a bit nervous about this one due to calf and would it take the speed. Small breakfast and headed out, body didn't feel 100%, probably hadn't woken fully. Usually do all my runs bar the wknd LSR in the evenings. Did 5K easy warm up and then set into the 10K LT. Was a tough one mentally as wasn't in the mood but just ploughed on and did it.

Bahanaman · 01-08-2014 1:06pm

About 5 weeks out from Waterford I decided to try and do all my runs in the morning before work because I wanted to try and get used to running earlier in the day as the marathon would be. It took a while to get used to but I really think it helped and the quality of the runs improved.

viperlogic · 04-08-2014 5:28pm

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|recovery|10K|5:31|8:52|55:24|68%|154|9.9|299|1.18
Wednesday|MLR|23.5K|4:40|7:30|1:49:43|78%|159|9.7|282|1.35
Thursday|recovery|8.5K|5:24|8:41|46:00|69%|155|9.6|292|1.19
Friday|LT|16K|4:21|7:00|1:09:57|85%|159|9.9|273|1.45
Saturday|rest|||||||||
Sunday|v easy|8K|6:15|10:03|49:43|64%|150|9.5|310|1.07

Saturday
Due 10K recovery but was suffering from one hell of a hang over as got engaged the night before :eek::cool::D

Sunday - 8K v v easy
Due a 20 mile progressive LSR but the celebrations continued and was in no state to run a LSR, esp a 20 miler! Told myself would do it on Monday so did a v v easy 8K with wife to be! Calf was a bit tight afterwards.

P&D 55-70 - week 8 summary
Goal: 107 KM
Ran: 66 KM
Far from target this week due to engagement celebrations and calf not 100%. Will get physio start of next week. Contemplating using my buffer week next week but depends on what physio and my body says

viperlogic · 04-08-2014 5:42pm

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|v easy|16K|5:27|8:46|1:27:21|67%|155|9.7|294|1.18
Tuesday||||||||||
Wednesday||||||||||
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

P&D 55-70 - week 9

Monday - 16K v v easy
Was half deciding to do Sundays 20 miler but was still bit rough from all the celebrations. Decided to use the Mahon 8K loop so had the option of pulling out if needed. Set off on progressive LSR at 5min/km but after a few K, the calf started tightening up again. Stopped, did a few stretches, and set of at a v slow pace, around 6min/km. After a few K the calf started to loosen out and I v slowly upped the pace back to 5min/km. Decided not to a full 20 miles (32K) but only 16K as no point doing possibly more damage to my calf. Best to listen to your body. Also I put a one week safety buffer in to my plan so I have the option to use that this week pending what physio says. Prefer not to use it this early but we will see.

Bahanaman · 05-08-2014 9:34am

Due 10K recovery but was suffering from one hell of a hang over as got engaged the night before

Congratulations on the engagement!! I take it you didn't upgrade the girlfriend?!! (as per the garmin ad on adverts!!):p:D

viperlogic · 07-08-2014 8:17am

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|v easy|16K|5:27|8:46|1:27:21|67%|155|9.7|294|1.18
Tuesday|v easy|10K|5:17|8:30|53:01|69%|155|9.7|292|1.22
Wednesday|MLR|23.5K|4:45|7:38|1:51:55|77%|158|9.8|282|1.33
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

Tuesday - 10K v easy
Ran physio first thing in the morning to book a session to get calf seen to but she was booked out till Thursday evening

. As calf still a bit tight I started out at recovery pace and slowly upped the pace to easy. After a few K the calf had loosened out nicely. Did some stretches and rolling after the run.

Wednesday - 23.5K medium-long run
Calf felt good today so said I would attempt the MLR but in a progressive style so as to make sure the calf is well warmed up. Also to keep the mind interested I did my usual 24K loop in reverse. Was actually very interesting to see what you think was a flat section one way was actaully a very small pull the other. Headed off at a nice 5min/km pace for the first 8K. Calf was nice and free after a few K. After 8K I upped the pace and calf still felt good and upped upped it again for the final 8K. Very happy with the run as calf took the distance and pace but I will still get physio on it on Thursday to see what exactly is the issue.

Broke the 24K in to progressive sections of 8K-8K-8K
8K - 5:03 min/km (8:07 min/miles) - 132bpm - 72%
8K - 4:46 min/km (7:40 min/miles) - 138bpm - 75%
8K - 4:30 min/km (7:14 min/miles) - 152bpm - 83%

viperlogic · 08-08-2014 9:53am

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|v easy|16K|5:27|8:46|1:27:21|67%|155|9.7|294|1.18
Tuesday|v easy|10K|5:17|8:30|53:01|69%|155|9.7|292|1.22
Wednesday|MLR|23.5K|4:45|7:38|1:51:55|77%|158|9.8|282|1.33
Thursday|physio|||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

Thursday
Was due a 10K recovery but got physio instead to see whats up with my calf. She found tightness and some swelling in the soleus. She went to work on it including dry needling. She was really able to pin point the area with the needles, pardon the pun :cool:, and in doing so I nearly kicked her in the head at one stage :eek:! Got dry needling done before on my hammy and it did wonders and I can say the same again regards my soleus. This morning the calf/soleus is nice and free and there is no pain. Will keep stretching and icing it. Still up in the air in shall I take my buffer week now. Ideally I would like to keep it for later in the plan once I start speed work and tune-up races.

viperlogic · 09-08-2014 7:51am

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|v easy|16K|5:27|8:46|1:27:21|67%|155|9.7|294|1.18
Tuesday|v easy|10K|5:17|8:30|53:01|69%|155|9.7|292|1.22
Wednesday|MLR|23.5K|4:45|7:38|1:51:55|77%|158|9.8|282|1.33
Thursday|physio|||||||||
Friday|MLR|21K|4:46|7:40|1:41:41|76%|157|9.6|284|1.32
Saturday||||||||||
Sunday||||||||||

Friday - 21K medium-long run
Was up in the air about doing this as in what distance and what pace so as to not put too much pressure on my calf/soleus. Did some stretches, mainly concentrating on the calf/soleus and headed off at a nice easy pace. Didn't set up a workout on the watch for 3x7K as was going to decide how far and what pace once I saw how my calf/soleus was. Immediately it felt great and also my legs as a whole felt v fresh and free. Don't know how she does it but my physio gives me a new pair of legs each time! As legs felt good and like there was never an issue previously I proceeded to do a progressive run. Passed boardsies opus and Kentucky Pete along the way. Did a water stop at 16K and forgot to pause the watch, so the last segment is a bit off so used VeloViewer to pull the data best as. Was only towards the last few K where I felt a v v slight tightness back in the calf/soleus but after some stretching it went away. Overall, v happy with run. Sunday's run will be a tester thou, 26K with 19K @ PMP. May do a progressive run instead so the calf doesn't get a beating

Broke the 21K in to progressive sections of 3x 7K
7K - 5:03 min/km (8:07 min/miles) - 133bpm - 73%
7K - 4:46 min/km (7:40 min/miles) - 138bpm - 75%
7K - 4:30 min/km (7:14 min/miles) - 148bpm - 81%

viperlogic · 10-08-2014 1:22pm

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|v easy|16K|5:27|8:46|1:27:21|67%|155|9.7|294|1.18
Tuesday|v easy|10K|5:17|8:30|53:01|69%|155|9.7|292|1.22
Wednesday|MLR|23.5K|4:45|7:38|1:51:55|77%|158|9.8|282|1.33
Thursday|physio|||||||||
Friday|MLR|21K|4:46|7:40|1:41:41|76%|157|9.6|284|1.32
Saturday|rest|||||||||
Sunday|MPR|25.8K|4:22|7:01|1:52:36|84%|160|9.8|273|1.43

Saturday
Due a recovery run but went for a walk instead and some stretching

Sunday - 26K with 19K @ MP
Was a bit apprehensive about this one as didn't know could my calf/soleus take it. Had small breakfast, did water drop, did loads of stretching, again focusing on the calf/soleus and off I went. Did my one of my usual loops but in reverse as there was a strong NW out there that would be tough in the exposed sections. 5K warm up went well and off I went at around 2:55 marathon pace. For the first few K had a bit of a mental battle with myself and started doubting how the hell am I gonna do this for a full marathon in 2 months but as the K's went on I settled in and it felt quite easy bar when had to run into the strong NW wind. Think I passed jebuz twice on the mahon loop, thou not sure as never officially meet him! The final 3-4K were tough as it was into the NW wind all the way home with pulls. I dug in and started pumping the arms to finish a 19K (12 mile) MP at around 2:53 pace, was planning 2:55. Finished up with a nice recovery pace for just under 2K.

5K - 4:54 min/km (7:53 min/miles) - 135bpm - 74%
19K - 4:06 min/km (6:35 min/miles) - 159bpm - 87%
1.8K - recovery

P&D 55-70 - week 9 summary
Goal: 108 KM
Ran: 96 KM
Very happy with the week as a whole as was considering that I would have to take my buffer week due to calf/soleus but physio fixed that. Happy also with MP run, head wasn't sure it could do it but body said no problem :cool:

yaboya1 · 10-08-2014 1:39pm

Great session!
If you're passing jebuz twice, you must be in some shape

Bahanaman · 10-08-2014 3:38pm

Brilliant stuff viper!

viperlogic · 14-08-2014 8:24am

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|GA|14K|5:01|8:03|1:10:21|136|74%|155|10.1|295|1.29
Wednesday|VO2max|13.5K|4:28|7:11|1:00:23|149|81%|159|10.3|276|1.41
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||

P&D 55-70 - week 10

Monday - rest

Tuesday - 14K General Aerobic
Nice easy run with rolling pulls/hills and went exploring. Always passed a turn off by the tennis village and wondered where it went. I saw recently jebuz took it and it popped out on the straight road which is on the way home so off I headed down this path. Was very nice path with great smooth and flat surface thou a bit twisty in some sections if you are going fast but perfect for a nice easy run. Calf still not 100%

Wednesday - 13.5K with 6x800m
This was make or break day for me, if calf can't take this then was going to take the buffer week to recover fully:(. Put on my Mizuno Wave Riders instead of my Inspires as the Riders are a faster shoe, well I find them faster and off I went. After 4K warm up the legs felt v good so off I went to do the 6x800m with 400m recovery down the old rainway line. Plan was to go around 3:25 min/km (5:30 min/mile). First one done and legs felt even better, and not a pain or discomfort in sight! Please don't say that my Inspires have been causing all this! Proceeded to do the others keeping the same pace within a second bar the last two. Had a head wind for them which the level of effort was the same but didn't equal the pace. Even pushed it and pumped the arms for the last one but couldn't get to the planned pace due to that dam strong NW wind that has been around for the last week. Finished up with a nice easy 2K jog home. Passed opus also on the way home. As above, this was going to be a make or break session regards my calf, and the result is excellent yet annoying, no pains or even slight discomfort from the session but was it due all this time to wearing the Inspires

Anyways, good news is that don't have to take buffer week

Will do some more runs in the Riders and see what happens. They not as supportive as the Inspires but are definitely a faster shoe

6 x 800m
3:25 min/km - 5:30 min/miles
3:26 min/km - 5:31 min/miles
3:24 min/km - 5:28 min/miles
3:25 min/km - 5:30 min/miles
3:36 min/km - 5:47 min/miles <-- headwind
3:31 min/km - 5:39 min/miles <-- headwind

viperlogic · 16-08-2014 2:50pm

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|GA|14K|5:01|8:03|1:10:21|136|74%|155|10.1|295|1.29
Wednesday|VO2max|13.5K|4:28|7:11|1:00:23|149|81%|159|10.3|276|1.41
Thursday|recovery|10K|5:13|8:23|52:16|130|71%|155|10.0|292|1.24
Friday|MLR|18K|4:36|7:24|1:23:05|144|79%|158|10.2|282|1.38
Saturday|-|13K|5:41|9:08|1:16:13|125|68%|155|9.4|296|1.13
Sunday||||||||||

Thursday - 10K recovery
Nice easy recovery run to loosen out the legs from the 6x800 the day previously. Legs felt good afterwards. No issues, not even the slightest with right calf. wuhoo

Friday - 18K medium-long run
Did this as a progressive run and broke it down to 3x6K. Plan was to do 5min/km, 4:45min/km and finally 4:30min/km but unfortunately GPS went AWOL from the CUH onwards so just guessed it based on effort. First time in ages the FR620 has acted up. My guess on effort was a bit off as seen from the splits below. I should of had more discipline to pull back but my legs were just raring to go fast when wearing the Mizuno Wave Rider 17's

6K - 4:58 min/km (7:59 min/miles) - 138bpm - 75%
6K - 4:42 min/km (7:33 min/miles) - 146bpm - 80%
6K - 4:09 min/km (6:40 min/miles) - 150bpm - 82%

Saturday - 13.4K
This was ment to be a general aerobic run with 10 x 100m strides but the GF wanted to go for a run, so did 8K with her at about 6min/km and then did the final 5K at my general aerobic pace. Didn't bother with the 10x100m strides but did do a wee burst at the end for about 300m.

viperlogic · 17-08-2014 1:50pm

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|GA|14K|5:01|8:03|1:10:21|136|74%|155|10.1|295|1.29
Wednesday|VO2max|13.5K|4:28|7:11|1:00:23|149|81%|159|10.3|276|1.41
Thursday|recovery|10K|5:13|8:23|52:16|130|71%|155|10.0|292|1.24
Friday|MLR|18K|4:36|7:24|1:23:05|144|79%|158|10.2|282|1.38
Saturday|-|13K|5:41|9:08|1:16:13|125|68%|155|9.4|296|1.13
Sunday|MLR|23.3K|4:42|7:33|1:49:32|141|77%|158|10.1|278|1.34

Sunday - 23.3K medium-long run
As per usual, broke up the run into 3 progressive sections. Nice easy run. Calf felt good, slight niggle in left hip/glutes but that went away after a few K. Passed jebuz again (think it was him)! Last few K had to work a bit harder as was against the wind and few pulls. Just got home before the heavens opened up.
8K - 4:57 min/km (7:57 min/miles) - 135bpm - 74%
8K - 4:42 min/km (7:33 min/miles) - 142bpm - 78%
8K - 4:24 min/km (7:04 min/miles) - 149bpm - 81%

P&D 55-70 - week 10 summary
Goal: 93 KM
Ran: 93 KM
V happy with the week, especially that I have no issues with calf since changing over to Wave Rider 17's! I have a 3 day wedding next weekend so will have to juggle around a few sessions, especially the 22 miler that I will have to move to mid week

viperlogic · 20-08-2014 9:39am

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|recovery|10K|5:19|8:33|53:12|133|73%|156|9.7|291|1.2
Tuesday|LSR|35.5K|4:45|7:38|2:48:25|143|78%|159|9.9|284|1.33
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||

P&D 55-70 - week 11

Monday - 10K recovery
Not much to report here other than nice easy recovery run. Very slight niggle in left hip/glutes.

Tuesday - 35.5K (22 miles) LSR (progressive)
As have a wedding this weekend where a beverage or two will be consumed, I moved my LSR to today. Was a bit apprehensive about this one as had a poor nights sleep and crazy day at work. As always for my medium or long runs I broke it up into three progressive sections. From the get go it was a mental battle with myself, constantly doubting myself in how am I going to do 22 miles as was tired from lack of sleep and head was fried from work. First section and second sections were easy enough from a legs/body perspective. When I started the third and final section my legs and body momentarily said "really?" thou again I think it was more my head. After about 2K into the last section I got into a nice stride/pace and felt comfortable. I started getting some strange looks from passers by at this stage as have done the mahon loop 3 times now and so passed some of the same people 5-6 times, some even started giving a wave and cheer! Last 6K had to work a bit harder as had a head wind to battle with. Overall this was a tough one mentally but physically actually some what easy as I finished strong and wasn't knackered. Body today doesn't even feel like I did 22 miles.

Broke the 35.5K in to progressive sections of 12K-12K-11.5K
12K @ PMP+19% - 4:57 min/km (7:58 min/miles) - 137bpm - 75%
12K @ PMP+14% - 4:45 min/km (7:38 min/miles) - 140bpm - 77%
11.5K @ PMP+9% - 4:31 min/km (7:16 min/miles) - 148bpm - 81%

Bahanaman · 20-08-2014 3:09pm

In great shape!

viperlogic · 22-08-2014 8:46am

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|recovery|10K|5:19|8:33|53:12|133|73%|156|9.7|291|1.2
Tuesday|LSR|35.5K|4:45|7:38|2:48:25|143|78%|159|9.9|284|1.33
Wednesday|rest||||||||||
Thursday|MLR|24K|4:45|7:38|1:53:56|139|76%|160|10.1|284|1.32
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||

Wednesday - rest
Did some stretching and free weights

Thursday - 24K medium-long run (progressive)
This was going to be interesting, how was the body going to react since only doing a 22 miler two days previously. As previously said I've had to move around this weeks runs due to a wedding at the weekend. I set off with the intention of 3x8K at 110 to 120% of PMP. Within the first few 100 meters my body told me to go a bit slower, so I broke the first 8K into 2x4K, so that the body got a better warm up and had the chance to loosen out. At 4K it had loosened out nicely and I started upping the pace. Was quite surprised how easy it was with the pace increased, really shows how this plan is working that the body can take this. Again, just have to convince my mind it can do it! Did the Mahon loop twice and passed some of the usual faces. There was a nice misty shower of rain at one stage which was refreshing. Thankfully it wasn't anything more as I didn't tape the nips up! The K's flew passed and I finished strong which was a great confidence booster. Really looking forward to the Tullamore Half Marathon next weekend to see what the body can really do under race conditions. Has been so long since I raced and really miss the buzz.

Broke the 24K in to progressive sections of 4K-4K-8K-8K
4K - 5:07 min/km (8:14 min/miles) - 131bpm - 72%
4K - 4:52 min/km (7:50 min/miles) - 134bpm - 73%
8K - 4:43 min/km (7:35 min/miles) - 139bpm - 76%
8K - 4:31 min/km (7:16 min/miles) - 147bpm - 80%

viperlogic · 25-08-2014 9:24am

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|recovery|10K|5:19|8:33|53:12|133|73%|156|9.7|291|1.2
Tuesday|LSR|35.5K|4:45|7:38|2:48:25|143|78%|159|9.9|284|1.33
Wednesday|rest||||||||||
Thursday|MLR|24K|4:45|7:38|1:53:56|139|76%|160|10.1|284|1.32
Friday|rest||||||||||
Saturday|recovery|4.8K|6:28|10:24|30:44|119|65%|152|8.7|304|1.02
Sunday|LT|19K|4:22||1:23:25|149|81%|157|10.7|284|1.46

Friday - rest
Was planning to get a recovery run in but the pre-wedding celebrations started early, oopps!

Saturday - recovery
Woke up with a massive headache aka hungover to bits. During the nights party loads said we would all go for a run in the morning before the wedding......4 turned up, myself, my gf (Bridesmaid), the Bride, and one other lad. I was actually really looking forward to this as wanted to explore Ballynatray Estate we were staying at. Stunning house and grounds. We went for a v v slow 5K around the grounds. I really wanted to run more and explore more but had some jobs to do at the church before the wedding, the joys of when your gf is the brides maid! :rolleyes:

Sunday - 19K with 11K at LT
Was not looking forward to this. Two days of partying and it lashing rain outside. Headed off to do a 7K warm up, immediately my left hammy was v v tight. Was thinking what shapes was I throwing on the dance floor last night but then remembered it was probably the hour hunched over at the church doing stenciling on the path upto the main door. After awhile the hammy began to loosen out. By now I was soaked and the shoes were beginning to get heavy, far from ideal for a LT session. Also I got the wind direction wrong so knew the LT piece was going to be in a head wind. 7K passed and now it was time for the 11K at LT. I had planned to do this at about 3:55 min/km (6:18 min/miles) but running into rain and ~30kph wind was tough, v tough, and was only able to hold around a 4:05 min/km pace. After about 5K I got a bit of shelter from the wind and rather than keep going as I knew I would be exposed to the head wind again, I decided to turn around and let the wind give me a bit of help, its the least it could do! Once I had the wind on my back I started running 3:50 min/km but was hard to keep the feet turning over fast as the shoes were soaked and heavy. Every so often I had to wring out my top, luckily it was a singlet so wasn't too heavy. I finished up the 11K with a 3:57 min/km (6:21 min/mile) average, a bit off my target but considering the weather and my hungover state I was happy. Did a nice easy 1K to cool down and then jumped straight into a hot shower as was beginning to get v cold.

7K - 4:56 min/km (7:56 min/miles) - 138bpm - 75%
11K - 3:57 min/km (6:21 min/miles) - 160bpm - 87%
1K - 4:53 min/km (7:51 min/miles) - 140bpm - 76%

P&D 55-70 - week 11 summary
Goal: 113 KM
Ran: 93 KM
This week was a bit all over the place as had to move sessions around because of my friends wedding. Got all the main sessions in bar two recoverys. Very happy how my body handled the 22miler followed by a 15 miler. It's evidence that the training is certainly working as never before could I do those in sucession and yet body feel fine after them. Really looking forward to Tullamore Half Marathon next Saturday. Been so long since I have raced and it will be a great measure of where I am regards sub 3 attempt at Amsterdam.

viperlogic · 28-08-2014 10:42am

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|14K|4:34|7:21|1:04:02|147|80%|159|10.4|278|1.38
Wednesday|MLR|24.5K|4:47|7:42|1:57:05|142|78%|158|10.1|285|1.33
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||

P&D 55-70 - week 12

Monday - rest

Tuesday - 14K with 5x600m
Nice easy 4.5K warm up at ~4:50 min/km pace and then into the 5x600m with 300m recovery. Planned to do them at about 3:25 min/km but my garmin pace was acting up a bit due to tree cover so did it based on effort. From below I wasn't too far off. After the intervals I did a nice easy 5K back home at ~4:50.

5 x 600m
2:00 min - 3:22 min/km - 5:25 min/miles
2:05 min - 3:28 min/km - 5:34 min/miles
1:58 min - 3:17 min/km - 5:17 min/miles
2:02 min - 3:23 min/km - 5:26 min/miles
2:02 min - 3:23 min/km - 5:26 min/miles

Wednesday - 24.5K medium-long run
Wasn't looking forward to this seeing as it was lashing outside. I put on a long sleeve top (normally wear singlets) and running jacket aka boil in a bag and set off. Legs didn't feel 100%, probably due to the 22 miler, 11K LT, and 5x600m over past few days. It was miserable outside with the wind and rain but I soldiered on. After a few K, the legs started to feel a bit better but still not 100%. As always, I broke the run down into progressive sections. On starting the second section the rain and wind had stopped but I was cooking from the boil in a bag jacket and 100% humidity. Took off the jacket and tied it around my waste for the rest of the run. Completed the rest of the sections with the final short one at a slow pace due to traffic lights and crossing several roads/streets. Was glad for this run to be over, heart and lungs were fine, just my legs were tired. Two recovery days now before doing the Tullamore Half Marathon on Saturday so hopefully the legs will be recovered by then.

Broke the 24.5K in to progressive sections of 8K-8K-7K-1.5K
8K - 4:57 min/km (7:58 min/miles) - 137bpm - 75%
8K - 4:49 min/km (7:45 min/miles) - 140bpm - 77%
7K - 4:29 min/km (7:12 min/miles) - 149bpm - 81%
1.5K - 4:55 min/km (7:54 min/miles) - 148bpm - 81%

viperlogic · 29-08-2014 8:49am

yikes, next 5 days are going to be tough
- Tullamore Half Marathon (due a 8K to 15K race)
- 18 mile long run
- rest <- sports massage booked
- 10 mile with 6x1000
- 15 mile long run

Those following P&D 70 mile plan, (FBOT01 & yaboya1 & ???), how did ye handle this, esp the 18 mile after a race?

yaboya1 · 29-08-2014 11:18am

viperlogic wrote: »

yikes, next 5 days are going to be tough
- Tullamore Half Marathon (due a 8K to 15K race)
- 18 mile long run
- rest <- sports massage booked
- 10 mile with 6x1000
- 15 mile long run

Those following P&D 70 mile plan, (FBOT01 & yaboya1 & ???), how did ye handle this, esp the 18 mile after a race?

I did a 5k parkrun on the Saturday, then just headed out on the Sunday morning for the 18m making sure to take it nice and easy. I moved the following week forward to accommodate the Longford HM, so had a 17m run the day after that and did the same. Just made sure not to push myself hard after the race effort the day before. Tbh I think you will find the 6x1k session the most difficult out of all of those. I certainly did!

EDIT: Good luck in Tullamore tomorrow btw

viperlogic · 29-08-2014 11:28am

yaboya1 wrote: »

Good luck in Tullamore tomorrow btw

Cheers. Looking forward to it as haven't raced in ages and really miss it. Legs still bit tired but adrenaline should help on the day

FBOT01 · 29-08-2014 11:41am

yaboya1 wrote: »

I did a 5k parkrun on the Saturday, then just headed out on the Sunday morning for the 18m making sure to take it nice and easy. I moved the following week forward to accommodate the Longford HM, so had a 17m run the day after that and did the same. Just made sure not to push myself hard after the race effort the day before. Tbh I think you will find the 6x1k session the most difficult out of all of those. I certainly did!

EDIT: Good luck in Tullamore tomorrow btw

+1 I did a hard 6m tempo/HMP effort instead of tune-up race. And moved around following weekend to do the Frank Duffy. I probably found the MLR after the 6x1000 the toughest but knew I had a couple of recovery days after it so that helped. Good luck tomorrow.

viperlogic · 01-09-2014 2:35pm

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|14K|4:34|7:21|1:04:02|147|80%|159|10.4|278|1.38
Wednesday|MLR|24.5K|4:47|7:42|1:57:05|142|78%|158|10.1|285|1.33
Thursday|recovery|10K|5:12|8:22|52:12|131|72%|158|9.4|288|1.22
Friday|rest||||||||||
Saturday|race|21.1K|3:57|6:21|1:23:33|167|91%|162|10|273|1.56
Sunday|MLR|24K|5:22|8:38|2:09:06|127|69%|156|9.6|291|1.19

Thursday - 10K recovery
Nice easy 10K recovery, not much to report!

Friday
Due 8K recovery but did stretching session instead

Saturday - Tullamore Half Marathon
Been waiting for this day for so long as have really been missing the buzz of racing but also want to see how well the training is working and if sub 3 is on the cards. Woke up, had my weetabix and set off on the 2 hour drive to Tullamore, that Cork Dublin motorway drive is soooo boring! Race was at 12 but I planned to be there for 10:30 so as to get to stretch the legs out as they were gonna be in a car for 2 hours which never helps. Arrived, registered, picked up number and a bright pink tech top, and went for a walk about to see the track and stretch the legs. Tullamore Harries have a great facility. 11:30 rolled around and went off for a warm up run and stretches and then headed to the start line for 11:50, to find not even 20 people there! Few minutes later more arrived but this race certainly wasn't going to start on time. The organizers were trying to have people wait in a road perpendicular to the main road where the race was going to start but that wasn't working at all. I can see why so as to keep people off the main road incase any traffic comes but without a loud speaker it wasn't working. Anyways, at 12:08 we were off, I was about 6 rows from the front and yet there was people up there who shouldn't of been as nearly had to climb over them!

Mile 1
First few hundred meters involved some weaving and getting into my planned pace, I was aiming for around 6:20 min/miles (3:56 min/km). The first mile had a slight pull but it was the wind that was of more concern as we were going to have it for the first half which is majority all up hill, on the plus side, there was the downhill and wind on our backs to look forward to, well that's what I kept telling myself!

Mile 2 to 6
Start of mile 2 had a slight downhill, around a roundabout and then a steady pull and headwind all the way to around mile 7. I can't remember each mile separately but I had to run smart here as was out on my own which is not what you want on a head/cross wind. There was a group of about 20 or so about 200meters ahead with a few tailing behind and same again behind me. I weighed up the pros and cons of catching up to the group ahead for shelter but decided against it as I noticed they were going at a slightly faster pace than me. Luckily that pace was too fast for some in that pack as every so often one would drop off and then was a target for me. One by one I reeled them in, stayed with them momentarily for shelter and then pushed on again. All this time thou there was a Mullingar Harrier singlet right on my shoulder using me for shelter. From what I remember his breathing wasn't heavy or anything so I was waiting for him to attack or even take lead for awhile. The constant pull and wind and running solo began to have its toll by mile 6. A nasty stitch start growing under my ribs and I had to pull back ever so slightly on the pace. I told myself I can gain the lost time on the downhill. Mile 6 was at 6:31. At this stage I had lost sight of the large group ahead but still had drop offs to reel in.

Mile 7 to 9
Start of mile 7 was still uphill for about 400 meters. I couldn't wait to crest the hill as the stitch was getting worse yet I still reeled in another which was a great positive boost. Finally reached the top of the hill and had a quick look around and the Mullingar Harriers singlet was gone. To be honest I kind of forgot about him as was concentrating on my breathing to try and get rid of the stitch. Passed half way in ~41:45 which I was very happy with considering the pull and headwind, was only about 15 seconds off planned pace. The downhill now started and what a change, combination of the downhill and wind on my back it was like I was free wheeling. Due to this the stitch disappeared. Was in a very good place now mentally as had battled hard with the pull and head/cross wind, recovered from stitch, legs felt great, had passed out a lot of runners and was homeward bound. The slight downhill lasted to about mile 9 at which I had recovered the lost time. During this section I had gained another 3 places.

Mile 10 to 11
Mile 10 the profile flattened out and there was a long straight stretch where I could see the group again, albeit smaller this time, but must of been 500meters or so ahead. Halfway into mile 10 there was a pull again and while going up it the stitch came back but stronger this time and knocked my pace a bit. As soon as the road flattened out it went away again and I was able to up the pace. This kept happening for the rest of mile 10 and 11 where there was an incline the stitch came back and go again once on the flat. I dropped 10 seconds for each mile here due to this. V frustrating as the legs were fine.

Mile 12
Start of mile 12 I started hearing the feet of a runner getting closer. Up to this point no one had passed me for the whole race. Just before we got to the roundabout that we passed at the start he passed me and passed at pace and what looked at ease also. How the heck was this guy looking so fresh. After the roundabout there is a nasty pull where I knew I had to dig deep to hold on to him and try and keep the stitch at bay. Unfortunately I wasn't able and he started to gain ground on me and that stitch came back. I knew that I just had to get to the top of this pull as from what I remembered on the way out was that it was downhill to the track then.

Mile 13
1 mile and a bit to go, time to up the pace as nearly home. I started doing some maths and figured out I was going to come in at 1:23:xx which I would of been more than happy with. I passed a group of spectators and there was a cheer very soon after I passed them. Dam, someone is closing in. I was going at a fast pace now, although I had more I knew any increase the stitch would come back. I was right, a runner passed me about 800 meters to go. I stuck with him best I could but felt the stitch coming back ahhhh. This was v annoying as my legs felt fine! We turned into the Tullamore grounds and then on to the track and bang he kicked as he tried to reel in the Tullamore singlet. I had a quick look over my shoulder and there were 3 behind me but at somewhat a safe distance. Quick look at the watch to see 1:22:30. I was more than content with the time knowing a 1:23:xx was in the bag. I upped the pace to keep the 3 behind at bay but didn't sprint hard for the line. Crossed the line at 1:23:33. Over 3 mins off my PB set in Cork 12 weeks prior. Over the moon would be an understatement, I was on a high. Caught my breath, downed a cup of coke, and headed towards the car to do a cool down run and get my bag but to see loads of physios free, how far up the order did I come, normally theres queues for them! Poped in for a quick rub down as there were few free, then cool down run, shower and into the food hall where only a few were gathered. Before I grabbed a sandwich I jumped on to the precision timing website to find my place..... 35th!! Wuhoo. And what was even better was that the Tullamore singlet that passed me with ease in mile 12 was a relay runner. So I only dropped one place during whole race. Had my feed, and what a spread they put out in fairness and then faced the 2 hour drive home on a high. Was buzzing for the rest of the day. Sub 3 is looking v promising now for Amsterdam in 7 weeks.

Splits
1- 6:18
2 - 6:19
3 - 6:23
4 - 6:23
5 - 6:22
6 - 6:31
7 - 6:15
8 - 6:13
9 - 6:19
10 - 6:32
11 - 6:30
12 - 6:30
13 - 6:15
0.1 - 0:43

Sunday - 24K LSR (progressive)
Was due a 29K run but opted for 24K as did more than the prescribed session yesterday and was also under a bit of time pressure as had a 1st bday party to get to. Did the first 8K with the GF and then broke the last 16K into 2x8K progressive sections. Considering the pace the legs took the day before, my legs felt some what good which I was happy about. Passed jebuz twice and a few other usuals along the loop and even got entangled with a charity 6K run/walk that was on as they tried to direct me down the finish chute! Finished up and went to the 1st bday where I ate soooo much food and cake that I nearly felt sick but was worth it! Legs began to tighten up a bit towards the end of the day. Physio on Monday should be able to sort that out, mainly glutes and top of quads.

Broke the 24K in to progressive sections of 3x 8K
8K - 6:32 min/km (10:31 min/miles) - 113bpm - 62%
8K - 4:54 min/km (7:53 min/miles) - 135bpm - 74%
8K - 4:42 min/km (7:33 min/miles) - 138bpm - 75%

P&D 55-70 - week 12 summary
Goal: 111 KM
Ran: 96 KM
Legs were tired at start of week from previous sessions but the two days of rest/recovery prior to the Half Marathon did the world of good. Over the moon with the result of a 1:23 half. It's a great indicator that things are looking promising for a sub 3 in Amsterdam in 7 weeks and the training is working.

yaboya1 · 01-09-2014 2:52pm

Well done on the HM result.
Things looking good for Amsterdam.

viperlogic wrote: »

Passed jebuz twice and a few other usuals along the loop

You seem to be into a habit of passing jebuz on your runs. With this in mind, I'd make you a long odds on shot to break 3 hours in your marathon :pac::pac:

jebuz · 01-09-2014 7:34pm

The only problem is we're always heading in opposite directions! That charity run was a bit of a nightmare we got caught right at the start of it. I wasn't sure for a while who was waving to me but now I know your face! Congrats on a great HM and that's a decent old recovery jog the day after! Sub 3 city is beckoning!!

viperlogic · 02-09-2014 7:44am

A question to all..... the stitch I kept getting when had to work harder on the hills during the race, was that a sign I was at my limit or running form eg may be leaning too far forward for the hills?

viperlogic · 03-09-2014 8:27am

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|16.3K|4:33|7:19|1:14:28|145|79%|158|9.9|279|1.39
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||

P&D 55-70 - week 13

Monday - rest
Had my monthly physio rub down. No issues found bar some tightness at top of quads and glutes that she worked out.

Tuesday - 16K with 6x1K with 2:30min recovery
Legs felt great during the day from yesterdays rub down. Was warned that this session was going to be a tough one from fellow P&D followers. How tough, you are going to find out! I set off with a 4K warm up and then into the first 1K interval. My plan was to do these in 3:36 (5:47 min/mile) with 2.5min recovery. Half way into it I started getting an awful cramp in my stomach but went away once the interval ended. I then jogged for 2.5 mins and started the next interval and the cramp came back but stronger this time to the point of Oh f**k I need a toilet asap this is not good. GF's house was about 1K away, maybe I will make it to there.........nope! Saw a gap in the ditch and jumped over it to ammmmmm relieve myself and in doing so stung my arse in the nettles! Really don't know what caused this as ate same breakfast and lunch I do everyday. After ditch episode I then felt somewhat better thou my ass was killing me from the nettle stings and continued with the intervals but did find it hard to get the 3:36 target bar the one where I had to find a gap in the ditch! So yes, found the 6x1K tough but for very different reasons!

6 x 1000m
3:39
3:36
3:38
3:40
3:39
3:38

viperlogic · 07-09-2014 2:17pm

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|16.3K|4:33|7:19|1:14:28|145|79%|158|9.9|279|1.39
Wednesday|MLR|25K|4:47|7:42|1:59:49|141|77%|156|10.2|280|1.34
Thursday|rest||||||||||
Friday|MLR|18K|4:48||1:26:26|140|77%|156|10.1|281|1.33
Saturday|rest||||||||||
Sunday|LSR|29K|4:16|6:52|2:04:01|151|83%|159|10.5|281|1.47

Wednesday - 25K medium-long run
Body still feeling the effects of Saturdays half marathon. Usually break these MLR's up into 3 sections of 8K but decided to break it into 6x 4K sections to gradually put more pace into the legs. Took awhile for the legs to loosen out but after that the legs went into auto pilot. Legs were begging for a bit of speed towards the end so did a fastish last section

4K - 5:03 min/km (8:07 min/miles) - 134bpm - 73%
4K - 4:55 min/km (7:54 min/miles) - 137bpm - 75%
4K - 4:49 min/km (7:45 min/miles) - 137bpm - 75%
4K - 4:44 min/km (7:36 min/miles) - 142bpm - 78%
4K - 4:37 min/km (7:25 min/miles) - 143bpm - 78%
4K - 4:25 min/km (7:06 min/miles) - 152bpm - 83%
1K - cool down

Thursday - rest
Due recovery sessions today but was flat out moving house

Friday - 18K medium-long run
Nice easy MLR, broke into 3 sections of 6K. Humidity was high and there was no breeze to aid cooling down.

6K - 4:59 min/km (8:01 min/miles) - 136bpm - 74%
6K - 4:49 min/km (7:45 min/miles) - 140bpm - 76%
6K - 4:36 min/km (7:24 min/miles) - 145bpm - 79%

Saturday - rest
Flat out moving again which was plenty of exercise!

Sunday - 29K LSR with 23K @PMP
A bit apprehensive about this session to the point I didn't even sleep well last night. What a savage morning thou, clear blue skies and a nice cooling northerly wind. Set of with a 5K warm up and then straight into the 23K at PMP of 4:09 min/km (6:40 min/miles) which is for a 2:55 marathon. At first I started questioning myself how the heck I'm going to do 23K at this pace but it was my head at me again, I really have to trust the training! The legs said no problem and went into auto pilot. The only time I had to give them some assistance was on the slight pulls and when facing the headwind. The Blackrock loop was v busy today, lots of runners out, suppose many training for DCM. Finished up the 23K @ PMP and then did a 1K cool down. Looking back at the data my HR was smack in the middle of the suggested range of 80 to 90% for a marathon. This HR and recent half marathon time of 1:23 looks like running a 2:55 is possible for Amsterdam or a 2:59:59 with a nice safety cushion.

5K - 4:48 min/km (7:43 min/miles) - 137bpm - 75%
23K - 4:08 min/km (6:39 min/miles) - 155bpm - 85%
1K - cool down

P&D 55-70 - week 13 summary
Goal: 112 KM
Ran: 88 KM
Took a good while for legs to recover from Tullamore Half Marathon this week. Didn't hit my weekly goal as missed recovery sessions due to moving house thou that was a workout in its self. Very happy with the MP session as all is looking good for a sub3 in Amsterdam. It's getting close now!!! Looking forward also to the new Cork 10 mile race next weekend.

yaboya1 · 07-09-2014 2:34pm

viperlogic wrote: »

Didn't hit my weekly goal as missed recovery sessions due to moving house thou that was a workout in its self.

I wouldn't worry much about that.
Very solid week overall.
Looking good for Amsterdam

viperlogic · 11-09-2014 9:52pm

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|rest||||||||||
Wednesday|VO2max|11.5K|4:34|7:20|52:42|142|78%|161|9.9|274|1.36
Thursday|MLR|23K|4:40|7:30|1:47:32|140|77%|157|10.8|284|1.36
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||

P&D 55-70 - week 14

Monday - rest

Tuesday - rest
As the schedule calls for a race on Saturday, but doing it on Sunday I have pushed out each session by a day. Plus was still moving house, really hate moving!

Wednesday - 11.5K with 5x 600m with 2min recovery
Had to do the last of the house move after work so decided to do an early morning run. Never did one before, I do love my bed! Anyways alarm went off at 6:30am and momentarily contemplated hitting snooze but man'd up and threw on the gear. Out the door and noticed it was cold, v cold. Quick dash back into the house to try find what box did I put my running hat and gloves in. After making a fine mess in finding them, off I went. Did a 4K warm up and then into the intervals. Plan was to 3:35 min/km (5:45 min/miles) pace. During the first interval the sun started to rise up over the horizon and what a beautiful sight it was over Cork harbor. Really was amazing, wish I had my phone or even better my DSLR. Intervals felt relatively easy, the third, fourth and fifth were faster thou level of effort felt the same. Did a 2.5K cool down. Really enjoyed the early morning run and felt great for the rest of the day.

5 x 6000m
3:35 min/km
3:35
3:31
3:30
3:30

Thursday - 23K medium long run
As per usual, broke it into 3 progressive sections. Decided to do an old route that went from Blackrock to out past Monkstown all along the waters edge on the old railway line and back. Lovely evening for a run. Took a few K for the legs to loosen out but after that they were mad for road. Towards the end the sun began to set and again wished I had my camera as there was a lovely shot of it setting over hop island and shinning down the old railway line

7K - 4:53 min/km (7:51 min/miles) - 134bpm - 73%
8K - 4:43 min/km (7:35 min/miles) - 138bpm - 75%
8K - 4:26 min/km (7:08 min/miles) - 147bpm - 80%

physiopad · 11-09-2014 10:56pm

Just catching up with your blog. Im planning on using P&D 55-70 in the new year so very interested in your progress. Great stuff so far. Congrats on the HM PB!

viperlogic · 12-09-2014 9:26am

physiopad wrote: »

Just catching up with your blog. Im planning on using P&D 55-70 in the new year so very interested in your progress. Great stuff so far. Congrats on the HM PB!

Cheers. I have tried a few different plans but have found this the best thou bit boring some times. I believe the medium long run mid week is of huge benefit. There are a good few others here doing the same plan for their Autumn marathon such as yaboya and FBOT

viperlogic · 15-09-2014 2:51pm

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|rest||||||||||
Wednesday|VO2max|11.5K|4:34|7:20|52:42|142|78%|161|9.9|274|1.36
Thursday|MLR|23K|4:40|7:30|1:47:32|140|77%|157|10.8|284|1.36
Friday|recovery|10K|5:10|8:19|51:41|132|72%|155|10.4|290|1.25
Saturday|recovery|8K|6:24|10:17|51:19|114|62%|154|8.7|304|1.02
Sunday|race|10 mile|3:51|6:12|1:02:13|167|91%|162|10.8|264|1.60

Friday - 10K recovery
Nice easy recovery run. From what I remember humidity was high and hence heart was a little bit elevated. Slight niggle in right foot. Was due strides but forgot to do them. Used the run also to break in a new pair of Mizuno Wave Rider 17's.

Saturday - 8K recovery
Said I would join the GF for her run so was a very relaxed slow pace. Niggle in right foot still there. Hope was going to flair up during race

Sunday - 10 mile race (plus 2K warm up and 3K warm down)
Been really looking forward to this since the half marathon 2 weeks ago. Woke up early, well for a Sunday, had breakfast and then just rested only to realize I possibly drifted back to sleep momentarily as woke in a bit of a time panic to get dressed, get contacts in which never want to do in when you are in a rush. Got down to the car park at around 30mins before the race. Didn't have to register as number was sent out in the post. Meet a few friends in the car park for a quick chat and then headed off for my warm up. Got to the start line for about 3mins to go. Ideally would have liked longer to do some more stretching as it really stands to me in fast races.

Mile 1 - 6:04
Lined up about 5 rows from the front and at 10:05 the gun went off. As per usual there was a few folk up the front who shouldn't have been there as few of us nearly tripped over them. For the first 100 meters or so it was very dangerous, with so many people shuffling around and the road surface was very poor. I nearly went over my ankle at one point. After about 500meters I settled in to my place and there was no more weaving. My plan was to run 6:12 min/miles (3:51 min/km). Just like the Tullamore half marathon I was in limbo land again, large group up ahead and behind and me on my own again in the middle! Quick look at the watch and I realized I was going bit faster than planned so pulled back slightly which ruled out catching up to the group ahead.

Mile 2 - 6:18
Had settled nicely into my planed pace and a runner came up from behind and joined me. Nice one, I have someone to run with, thou not to long after that he pulled off to the side limping! Say a good few top runners do so also. Was it the poor surface? Turned the corner about halfway into the mile and bang, there was the head wind I was dreading. This was going to be hard work to battle this solo. Did mile 2 down time so told myself to gain time next time around as we were doing two loops of this and cant afford to loose time again.

Mile 3 - 6:11
Still bit of a headwind to deal with at the start of this mile. Further on in the mile people started dropping off the group ahead. This was good, I now had targets to real in, stay with momentarily for shelter and then push on to the next target. This worked really well for me in the half to keep my mind occupied.

Mile 4 - 6:19
Start of mile 4 was right at the corner where we turned into the head wind. There was a runner about 10 meters ahead that I reeled in and ran with to get shelter. Meanwhile a group of 3 runners passed us out. Quick look at the watch and saw I was away down on pace thou level of effort felt same. This wind was certainly causing trouble. I pulled in behind the group of 3 and used them for shelter for the rest of the mile as the whole mile was into the head wind. Mile 4 I was down time again but overall was on target.

Mile 5 - 6:02
Start of mile 5 there was a water station so I pulled ahead of the group of 3 as I find people slow you down at water stations. I passed the water station, grabbed a bottle but didn't drink it but rather decided to push on here and make some ground hoping the group would slow up taking in the water. And I was right, when we turned the corner a few hundred meters after the water station I had a quick look back and they were well behind. Took on some water and looked for my next target! Again still running into this dam wind I reeled in another drop off and stayed with him momentarily to realize that he was offering little to no shelter as he was hugging the edge of the road. I think it was around here an Eagle AC singlet passed me, and passed at pace. Up to this point, I had passed many and any who passed me, I passed them back relatively shortly afterwards but this Eagle AC guy I didn't see again. Passed the 5 mile marker bang on target 31mins but my watch beeped about 100 meters before hand. We were running in tree cover for the first half of the race so that would easily explain the watch was off. Luckily I printed off a pace band to make sure I was on target.

Mile 6 - 6:07
Even thou still heading easterly there was a bit of shelter from the wind. I knew the steep pull was coming up ahead so I pushed on a bit to gain some time for it and also we were going to get the full whack of head wind at mile 7. Got to the pull at Blackrock village and flew up it pumping the arms and passing out another runner and then let my legs go on the downhill piece.

Mile 7 - 6:23
As expected soon as we passed Blackrock castle we were fully exposed to the strong easterly. There was a runner up ahead I knew I had to real in and stick with to get shelter. Reeled him in and ran right on his heels until we turned the corner and now the wind was coming at a angle which wasn't as bad. He had served his purpose and I pushed on! There were two runners up ahead that I recognized from other races and was surprised to see them as they would always finish up the field. Just like previous "victims" I reeled them in, stuck with them momentarily for shelter and then pushed on. Mile 7 was definitely the hardest due to the wind and one of my slowest.

Mile 8 - 6:16
Half of mile 8 still had to deal with the wind although not head on. Again I kept reeling in people. Was it that people were over ambitious with their target time as I was holding somewhat an overall steady pace yet passing out people the whole way. Half way into mile 8 and we finally turned away from the wind and had it on our backs. It was like free wheeling and most welcome. Next challenge coming up at the end of the mile was the steep walk way that went over the link road. Like before I pumped the arms and flew up and gained another position here.

Mile 9 - 6:15
Mile 9 was all the way up the old railway line. Body, mind, and legs all felt good at this point so I was in a good place. I had lost some time in previous miles due to wind so knew I had to push on to get that time back to hit my target of 1:22. I focused hard here and one by one reeled in runners but this time didn't momentarily stay with them but passed them at pace so they wouldn't follow. Did this for the whole mile.

Mile 10 - 6:05
Just like mile 9 I continued to work hard reeling in runners and passing then to the point there were no more close targets but there was 3 yellow singlets in the far distance. As there was only 1K to go I upped the pace to see if I could real them in. I was getting closer to them but we were also getting closer to the finish line. If they weren't a group racing each other, or it seemed that way, then I may of caught one or two of them. Crossed the line in 1:02:13 for 36th place out of 500 and 3 seconds off the group of yellow singlets which turned out to be Bandon AC. Over the moon with the result especially considering that wind for most of the course. Let only one person pass me on the whole course, who finished in a time of ~1:01:30. This and the 1:23 in the half marathon two weeks ago puts me in a good place to run a sub 3 in Amsterdam now.

After a quick chat with few old friends I set off on a 3KM cool down run and then off to the pub for a huge burger and pint of the black stuff. Happy days.

1- 6:04
2- 6:18
3- 6:11
4- 6:19
5- 6:02
6- 6:07
7- 6:23
8- 6:16
9- 6:15
10- 6:05

viperlogic · 16-09-2014 1:24pm

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|rest||||||||||
Wednesday|VO2max|11.5K|4:34|7:20|52:42|142|78%|161|9.9|274|1.36
Thursday|MLR|23K|4:40|7:30|1:47:32|140|77%|157|10.8|284|1.36
Friday|recovery|10K|5:10|8:19|51:41|132|72%|155|10.4|290|1.25
Saturday|recovery|8K|6:24|10:17|51:19|114|62%|154|8.7|304|1.02
Sunday|race|16K|3:51|6:12|1:02:13|167|91%|162|10.8|264|1.60
Monday|LSR|24K|4:43||1:53:25|137|75%|157|10.7|285|1.35

Monday - 24K LSR progressive
Was due 27K but was running tight on time so only managed to fit in 24K. Did the usual of breaking it up into 3 progressive sections. Legs felt quite good considering the race the day before. Did the Blackrock loop so had the safety of stopping early if a niggle or injury showed itself. Ran the loop anti-clockwise, opposite to the race and the difference with the wind was unreal as didn't have to fight it. Even with 24K I saw I was running late for my dinner so upped the pace for the last 8K and even did a kick for the last K of that.
8K - 4:58 min/km (7:59 min/miles) - 132bpm - 72%
8K - 4:48 min/km (7:43 min/miles) - 135bpm - 74%
8K - 4:24 min/km (7:04 min/miles) - 144bpm - 77%

P&D 55-70 - week 14 summary
Goal: 103 KM
Ran: 98 KM
Nearly hit my weekly target, only a few K short due to stuck for time. Over the moon with 10 mile race time and this combined with my half marathon time of 1:23 I'm looking good for a sub 3 in Amsterdam. All going well I'm planning to head out at 2:55-2:56 pace. I do have a slight niggle in my right foot that I need to keep an eye on but next week (or this week as its Tuesday now) I will be taking my buffer week I put into the plan. I will still run this week but no massive mileage or hard VO2max sessions.

jebuz · 16-09-2014 2:18pm

That's a risky enough run after the 10 mile race Keith, I would have said maybe shorten it, skip the quick finish and run it as a recovery but it's done now and no damage I hope, was that in the plan? You ran a super race and you ran it hard, that takes a lot out of the body so you're right to ease right up on the milage and get plenty of easy running in this week

viperlogic · 16-09-2014 2:23pm

jebuz wrote: »

That's a risky enough run after the 10 mile race Keith, I would have said maybe shorten it, skip the quick finish and run it as a recovery but it's done now and no damage I hope, was that in the plan? You ran a super race and you ran it hard, that takes a lot out of the body so you're right to ease right up on the milage and get plenty of easy running in this week

It was in the plan alright, all planned races have a 17 or 18 miler the day after! :eek:

Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam

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