Berlin Q or Bust: Road to sub 2:45

Swashbuckler

Nice review J. Great block and super impressive race times. What plan did you follow for this? Apologies if you've said. My memory isn't recollecting.

healy1835

Swashbuckler wrote: »

Nice review J. Great block and super impressive race times. What plan did you follow for this? Apologies if you've said. My memory isn't recollecting.

No worries Paul Have a buddy who takes care of my training so a custom plan so to speak. Very appreciative of it too I might add

Swashbuckler

healy1835 wrote:

No worries Paul Have a buddy who takes care of my training so a custom plan so to speak. Very appreciative of it too I might add

Of course if I had bothered remembering your opening post in the log i would've known!

hot buttered scones

Hope it all goes as planned on Sunday. Best of luck.

OOnegative

All the best Sunday J, have a great race. Run well!!

Swashbuckler

Whatever happens on Sunday there's big things ahead for you. You've shown your ability in this block. Hope it goes well for you. Run well.

jake1970

Best of luck tomorrow J, you're in great shape, PB all the way!!

healy1835

Just back from a long walk with Erin Healy. Legs not in too bad a shape. 2:58:01 PB for me yesterday. Sub 2:55 was shaping up very nicely until about 34k. Left calf was becoming too big an issue and had to pare things back a little over the last 5 miles. I'm disappointed and a little frustrated if I'm honest, but if you'd told me on that sunny April afternoon in Rotterdam after that disastrous run, that I'd run 2:59 in Limerick and 2:58 in Dublin I would have bitten both your hands off. Will have a few pints today and post something more substantial tomorrow. Thanks for all the good wishes here and on other places. J

Duanington

Well done, J - you've put in a huge amount of work over the course of the year and are in a great position to kick on from here. I watched the race yesterday and saw some people have outstanding days, some have ok days and others have disasterous days...there really is sooo much that can go wrong over the course of 26.2 miles that I'm of the firm opinion, a PB in a marathon should be taken with both hands every single time it comes along.

When it falls on the right day for you, there's a serious chunk to come off that time...but I think you already know that. Until then, keep up the great work, its great to see\follow.

Itziger

Thing about the marathon as well - not just the marathon, mind - is that improvement is so rarely a continuous upward curve. There'll be little jumps, a plateau or two, a dip even, and if we're lucky, a big jump once or twice on the journey.

If you keep the training going as you have this year, then you will almost certainly take a fair chunk off the 2.58. Your log could be one of those threads that we look back on in 5 years' time and think, Jeez, this lad was going for sub 3 not that long ago.

For now, recover well. Enjoy the pb even if it was a bit less than you hoped for and come back stronger next year.

AuldManKing

healy1835 wrote: »

Just back from a long walk with Erin Healy. Legs not in too bad a shape. 2:58:01 PB for me yesterday. Sub 2:55 was shaping up very nicely until about 34k. Left calf was becoming too big an issue and had to pare things back a little over the last 5 miles. I'm disappointed and a little frustrated if I'm honest, but if you'd told me on that sunny April afternoon in Rotterdam after that disastrous run, that I'd run 2:59 in Limerick and 2:58 in Dublin I would have bitten both your hands off. Will have a few pints today and post something more substantial tomorrow. Thanks for all the good wishes here and on other places. J

Great run though and I think we all know that there is more there - (btw my PB is 2.58.00:P )

healy1835

Dublin Marathon 2018 Report

Pre Race: Eating and Drinking was pretty straightforward on the Fri & Sat, had one last trot Sat morning before the expo and got in and out of the RDS without incident Sun morning had my usual pre race breakfast of Porridge, Banana, Brown Bread and got a lift off my training partner who was pacing another buddy's 3:30 attempt. I'll see AMK's Mount St office and raise him with an Office on Merrion Square beside the bag drop stayed in there until about 8:30 and set off for the start area. Positioned myself ahead of the 3hour balloons, had a nosey around it couldn't see any familiar faces. Wasn't feeling as nervous as usual and was surprisingly calm

Km 1-5: (4:07, 4:01, 4:05, 4:07, 4:10) 20:29

I'll log the splits from the Garmin but the GPS wasn't great early on, 1.2k on the watch as I passed the 1km marker. There's no way I ran a 4:01 second km. I was really reigning things in and making sure i didn't get carried away. Climbing up to Stoneybatter, made sure i didn't miss the first water station, ditched the gloves I was wearing. All good.

Km 6-10: (4:02, 4:07, 4:12, 4:10, 4:10) 20:41

Into the Park, really conscious of not pushing hard here. Dialled back to 4:10's and was feeling great. Got chatting to a chap from Newbridge AC, possibly Loughie from these parts, meant to ask him but never got around to it. Anyway, we would need up running together up until about Orwell Road, he ran 2:54 for a great result. Took first gel @5miles. Garmin has my 10k split @41:10, official 10k split was 41:43, which accounts for a couple of those fast looking kms on the watch, no way did I run a 4:01 or 4:02 split in that first 10k. That was around about 2:56 pace which was exactly the plan. All still good.

Km 11-15: (4:10, 4;06, 4:00, 4:21, 4:02) 20:39

Maintained that 4:10 pace through Castleknock and then set about making back some of those seconds on the decline back into the PP. Checking in with Newbridge AC, we both figured we were feeling pretty good but may need a pitstop. He pitted first, i pulled in soon after just at the top of the Glen Road, lost about 20 secs but felt all the better for it. Rejoined proceedings and made a conscious effort not go chasing those lost seconds.

Km 16-20: (3:59, 4:11, 4:05, 3:59, 4:09) 20:23

A couple of downhill kms went quickly, took 2nd gel @10miles, pace feeling really comfortable. However I was feeling a bit of pressure in my felt calf. Nothing major, but it was there. Said a few prayers to whoever wanted to hear them, and hoped it wouldn't rear it's head again. Through Kilmainham, and onto Sth Circular Road, taking in the crowds and atmosphere and feeling pretty positive about kicking on in the second half.

Km 21-25: (4:06, 4:11, 4:11, 4:06, 4:05) 20:39

Official halfway split was 1:27:50, pretty much exactly where I wanted to be. Took it cheesy coming through the Crumlin drag and safe in the knowledge from my recce of the 2nd half of the course a couple of weeks back, I knew this was the time to start winding it up a little and see how that felt. Feeling really dialled in at this point, enjoying the experience and also the feeling that it was all going exactly to plan.

Km 26-30: (4:04, 4:06, 4:09, 4:07, 4:02) 20:28

Newbridge AC pushed on around Orwell Rd, I was happy with my pace though and figured I'd keep chipping away on my own rather than go with him. If I could get through Milltown and Clonskeagh then i could think about how hard I could push the last few miles. Business end of things was coming up and I knew the time for digging in would be coming. Felt great though, pace felt very comfortable and I was getting a great kick out of feeling like this at THIS stage of the Dublin Marathon no less. All my training was paying off.......2:04:27 official 30k split

Km 31-35: (4:09, 4:08, 4:11, 4:16, 4:23) 21:07

.....of course there was a pay off of a different variety waiting for me. The pressure in my calf had been there for a while now, but it hasn't got any worse and wasn't affecting me greatly, at this stage of a marathon everyone is feeling something I'm guessing. I think it was the climb up the Milltown Road that things started to get a little worrying. I was maintaining a decent pace, but now the calf was under a lot of pressure, hamstring starting to twinge a little too. Related maybe? Anyway, one particularly bad twinge almost stopped me, but coming up Roebuck I was starting to panic a little. Had to slow up, that 2:54 or better was off the cards, and honestly, a DNF was crossing my mind. I felt like just pulling in going down Fosters Ave. I was suddenly tired, felt like I was crawling, passed by a few runners who I didn't think would be in front of me today. Feeling demoralised and sorry for myself now. FML.......

Km 36-40: (4:34, 4:26, 4:26, 4:22, 4:26) 22:16

.....This didn't last for too long though. Had some cross words for myself, told myself to dig in and bring this thing home. 4:26/kms felt manageable, and as Ray said in his report, it was just about not stopping now. I knew that some where around 2:58 was still on if I could hold this pace. Just. Keep. Moving.

Km 41, 42, .5 (4:28, 4:32, 4:25)

Got to the RDS and I knew that I was at least going to finish the thing now. Kept running, calf is really screaming now. Tried to muster a 200m sprint at the end but had to reign that in after about 50m . 2:58:01 on the watch, a PB, a sub 3 in Dublin........feeling relatively happy with myself as I get my medal and t shirt. A little underwhelmed, but happy. As I write this I think I'm still trying to convince myself that I'm happy with result. I am happy.....I'm rambling now. Anyway, was going to go back to the finish line, but traffic management ruled that out. Found myself at the top of the lane where McGrattans is, nipped in there, had 2 pints of Guinness, met and had a good chat with Killerz at the bar. Headed off for my lift home then and have been a strange mixture of proud, frustrated and disappointed since all of the above observations are on the money and appreciated.

I think the overriding feeling I have at the moment is one of eagerness to get another chance to do it all again. I felt so good for so long, i really feel like a big Marathon jump is there.....but that will have to wait until next Autumn. I need a break from jumping from Marathon block to marathon block. So there you go folks.

Swashbuckler

healy1835 wrote:

I think the overriding feeling I have at the moment is one of eagerness to get another chance to do it all again. I felt so good for so long, i really feel like a big Marathon jump is there.....but that will have to wait until next Autumn. I need a break from jumping from Marathon block to marathon block. So there you go folks.

Well done on managing that to the end.

Makes absolute sense you'd have mixed emotions. Deep down though it must feel good to know you felt that good (if that makes sense).

Can't wait to see how much damage you do on the shorter stuff. Some serious running on the cards.

AuldManKing

healy1835 wrote: »

Dublin Marathon 2018 Report

As I write this I think I'm still trying to convince myself that I'm happy with result. I am happy.....

I think the overriding feeling I have at the moment is one of eagerness to get another chance to do it all again. I felt so good for so long, i really feel like a big Marathon jump is there......

Nope - dont try to convince yourself about it if it isn't there. Use it the next time.

Obviously a good result - but you know there's more there - we all know that - when you do translate it into a super performance, then you can be delighted.

healy1835

5 days of a mid term break and some very questionable dietary decisions, have seen me emerge with a little more perspective about the weekend. I've ran a sub 3 in Dublin, something which was a pipe dream for me until not so long ago. The race didnt go exactly to plan, but my B goal of a PB was achieved relatively comfortably. Regardless of whether I ran 2:54 or 3:14 last weekend I was going to introduce S&C into my training routine. I've never done a single exercise since i started running so I'm positive there are a lot of gains for me here.

I also copped myself on as regards some of my post race thoughts. Ever since I started this, I've only ever been competing with myself and the clock. That is genuinely the only motivation I need. The enjoyment I get out of running well and/or hitting a goal time is immense. After DCM i let the fact get to me that a couple of guys who I would have always have a bit to spare over had huge days and posted the sort times I thought I'd post. This really isn't how I think about running and I'm annoyed that I allowed my own disappointment to let in thoughts like this.

There's lots of things I might post about as regards my training for this block and how i might improve on it in the future but that's not for this post. I'm leaving DCM '18 block with big PBs in the 10Mile & Half and a 2:58 marathon PB. I've never felt fitter, stronger or more positive about running and I'm just looking forward to what's in store next. J

healy1835

5 days of a mid term break and some very questionable dietary decisions have seen me emerge with a little more perspective about the weekend. I've ran a sub 3 in Dublin, something which was a pipe dream for me until not so long ago. The race didnt go exactly to plan, but my B goal of a PB was achieved relatively comfortably. Regardless of whether I ran 2:54 or 3:14 last weekend I was going to introduce S&C into my training routine. I've never done a single exercise since i started running so I'm positive there are a lot of gains for me here.

I also copped myself on as regards some of my post race thoughts. Ever since I started this, I've only ever been competing with myself and the clock. That is genuinely the only motivation I need. The enjoyment I get out of running well and/or hitting a goal time is immense. After DCM i let the fact get to me that a couple of guys who I would have always have a bit to spare over had huge days and posted the sort times I thought I'd post. This really isn't how I think about running and I'm annoyed that I allowed my own disappointment to let in thoughts like this.

There's lots of things I might post about as regards my training for this block and how i might improve on it in the future but that's not for this post. I'm leaving DCM '18 block with big PBs in the 10Mile & Half and a 2:58 marathon PB. I've never felt fitter, stronger or more positive about running and I'm just looking forward to what's in store next. J

shotgunmcos

Good attitude and quick mental turnaround. Just relax and allow the niggles heal. Niggles coming on at 30km and pushing through them for 45mins will be pretty broken.

And it could have been worse. I saw 1 other lad who went through half in 1:18 and finished in 2:58. Bet you felt a whole lot better about your day than he did. Kudos for pushing through and its a well deserved PB! Good thinking not jumping straight to another marathon cycle. I follow this log and have a feeling like others that you have real potential at the shorter stuff

Swashbuckler

healy1835 wrote: »

I also copped myself on as regards some of my post race thoughts. Ever since I started this, I've only ever been competing with myself and the clock. That is genuinely the only motivation I need. The enjoyment I get out of running well and/or hitting a goal time is immense. After DCM i let the fact get to me that a couple of guys who I would have always have a bit to spare over had huge days and posted the sort times I thought I'd post. This really isn't how I think about running and I'm annoyed that I allowed my own disappointment to let in thoughts like this.

That's not the worst trait in a runner in my opinion. I'm very similar. My confidence took a dent after my first XC race seeing so many lads who I normally compete with doing so much better. No harm in letting that get to you a bit if it helps drive you on and keeps you motivated. Seems like you've come out of it with a great perspective.

Singer

Properly catching up... a disappointing run that healy2017 or me would bite your hand off to get!

Where did the calf problem come from? Have you felt it before? How has it been since? Once something like that pops up in a marathon it's headwrecking to keep going at all and you slogged it out pretty well. Sounds like a trait of yours that would be put to good use at cross country or something

Whatever's next I'd definitely not go near those 5k and 10k PBs, they're perfectly good where they are

healy1835

Singer wrote: »

Properly catching up... a disappointing run that healy2017 or me would bite your hand off to get!

Where did the calf problem come from? Have you felt it before? How has it been since? Once something like that pops up in a marathon it's headwrecking to keep going at all and you slogged it out pretty well. Sounds like a trait of yours that would be put to good use at cross country or something

Whatever's next I'd definitely not go near those 5k and 10k PBs, they're perfectly good where they are

Those PBs won't be around too much longer don't worry

The calf issue has intermittently raised its head. My first year of running i had a good few issues with it, ran my 2nd marathon in calf sleeves, but since then not really. Rotterdam was calf related but I would be fairly confident that was more down to hydration issues. Haven't had any issues with them on any type of run; LR, Sessions, Races. In Limerick they were fine. As I said I'm going to introduce some S&C into proceedings so I'm hoping that will improve things. Funnily enough, in Limerick I dropped half a Zero tab into my water @ 5,15 & 25k. Had planned on doing the same in Dublin, but when I (finally) emptied out my marathon bag yesterday and put my shorts in the wash, the 3 zero tabs were still there in the pocket. Maybe it wouldn't have changed things........but still. I was cruising along and never even thought of them

healy1835

Haven't been doing a whole lot since the Marathon (by design of course!).

Thu: 5Miles Very Easy: 42:31@5:17/km
Fri: 10.5k Very Easy: 56:51@5:25/km
Mon: 5Miles Very Easy: 42:30@5:17/km
Wed: 6Miles Very Easy: 53:19@5:32/km
Thu: 4Miles A Little Less Easy: 30:06@4:40/km (last mile 6:58)

Gonna sit down and plan out the next few months with the man in charge at the weekend. With his encouragement I've also bit the bullet and joined Newbridge AC. I've never 'not joined' them if you know what I mean, but when I had my training plans being taken care of, there wasn't an immediate need to join, and with the varying degrees of hecticness of everyday life, I've just never followed through and joined...until now. I know a good few guys in the club and there's a good group in around and above my own level which I think I need in my training right now.

My own tentative plan, notwithstanding this weekend's think-in, is a 10k block starting December-ish, incorporating Raheny, and then a target 10k a little after. Then target a half marathon, maybe Limerick. Hoping to race more in the New Year, and I'm sure joining the club will certainly help this.

The longer stuff is still my preference. I think that I can take a chunk of my half time next year, and I want to nail a marathon. I understand that a little more patience might need to be introduced here, but after DCM, and how I felt for most of the race, I'm going after 2:50 next time I toe the line all things going well.

Where will that be though? I've entered Dublin, and the fact that will be some refund/transfer system in operation is welcome as I'm in the lottery for Berlin as well. I have a feeling I'm not going to get Berlin for some reason, but if i don't I'm not sure whether to target somewhere else. The challenge of running a good time on the Dublin course is a big appeal to me.

Duanington

Best of luck with the next few months, J - good move joining the club too

healy1835

Nothing too exciting going on in training but that should start to change a bit from here

Fri: 4Miles Easy 31:19 @4:52/km
Sun: 9k Buggy: 44:08 @4:54/km

Mon: 10.5k Easy 51:01 @4:51/km
Wed: 10.5k Easy 51:32 @4:54/km

Both of these on the plains.

Thu: 10k Easy 50ish no/watch
Fri: AM 7.5k 37:07@4:57/km
PM 5Mile 35:07@4:22/km

Running in and out of work, took the handbrake off coming home, 5 mile Royal Flush (7:49, 7:10, 7:04, 6:45, 6:19) felt AMAZING by the end

Sat: Session: 10x1min on/1min float

Paces: 3:27, 3:21, 3:24, 3:22, 3:25, 3:15, 3:20, 3:16, 3:13, 3:19

Wasn't the most spectacular of sessions but just designed to remind the body that it could run fast working hard for the last couple of minutes, but I reckon i could hold that for 20 efforts if it came down to it. There was an 18:44 5k split in there....I really need to tidy up that 5k PB!!
11.54km in total

Sun: 8k Pooch, no watch. 40ish

Weekly Total:66k

healy1835

Mon: in and out of work
AM: 7.5K: 37:04 @4:57/km
PM: 7.5K: 35:17 @4:42/km

Tue: 5 Miles Easy: 39:42 @4:56/km
Wet and miserable on the plains. Just about fitted this one in.

Wed: 10k Easy: 49:13 @4:55/km
Glorious but soft on the plains, run flew by listening to Andy Lee interview on Second Captains.

Fri: Session: 6x1k off 2mins

Now that I'm a member of Newbridge A.C. the option of running on the track at night opens up to me (as opposed to, ahem, jumping the fence and cracking out a session during the daytime )
One of my best mates would be a pretty good runner, (and former boardsie ronnie085 no less) but we've never actually ran together as he moved down to laois a few years back and has always been way faster than me regardless. Well now he's still faster, but the option of doing some sessions together has come into play now that I'm in the club and can, relatively speaking, not disgrace myself in a session with him So we arranged a session tonight and as it was to be on the grass track rather than the gravel, I also made my debut in a pair of spikes
Spikes will take a bit of getting used to I think but I enjoyed the session. Friday night's aren't generally on my radar for running and I usually get my run in early to avoid running on empty mojo reserves after a week at work, but once I got going I forgot about it.
Session itself was obviously my first hard workout since DCM, and whilst the numbers might suggest I had a hard time of it, (3:28, 3:29, 3:34, 3:34, 3:38, 3:39) I actually enjoyed it. Definitely went out too hard, underestimated the process of acclimatizing to and running in the new spikes and on a wet and soggy track. Held things together relatively ok for the last couple and by the warm down I was buzzing 15k all in all for my evenings work.

So 2019, at the moment, is looking a little like this.

Raheny 5 Mile: Jan 29th

Enniscorthy 10k: Feb 10th

Kildare Novice Road Race 5k: Feb 17th

K Club 10k: 23rd March (hope to do a 10miler this weekend, but K Club is nice and handy, and logistics might work against travelling for a 10miler. Will see closer to the time)

Limerick Half Marathon: 5th May

Hope to add in a couple more races, some of the BHAA XC maybe, but they'll be decided closer to the time. Berlin ballot next week will shape the rest of the year

healy1835

Saturday: 10.3k Easy: 50:40 @4:55/km

Sunday: 17.2k LR: 1:30:18 @5:14/km

Enjoyable ramble around Monasterevin, rivers, canals, forests, hills, good company, slow pace. All good

Monday & Tuesday: Nowt. P/T meetings in the school and lots of family stuff meant I didn't get out.

Wednesday: 10k Easy with 5x1min thrown in. 51:26 @5:18/km. Just glad to get out. Went with my training partner who is still working his way back to full fitness. The 60secs 'on' were very 'on' to be fair and he held in there.

Thursday: 14k Relaxed: 1:04:13 @4:35/km

Picked up a pair of Nike Epic React Flyknits and donned them for this one. Eh, maybe the sweetest pair of runners I've ran in. Really light and really springy. Came back to find out thatbi didn't get Berlin in the ballot but my training partner did will try the charity places on Wednesday, but if it's Dublin in the Autumn, then I'm pretty ok with that.

Friday: 20k Easy/Relaxed: 1:33:20 @4:40/km

Ran from the camp with my buddy, planned to run the 12ks of Christmas route for next week and come back, but the fading light sort of caught us out, so we doubled back so as to get off some ropey enough roads before it got too dark. Did the last 5miles solo and was feeling pretty loose and relaxed by the end. Santa Steam train tomorrow so happy to get this effort in.

OOnegative

Hear ya on the React’s, on my second pair of Odessey’s. Great runner with loads of bounce.

healy1835

OOnegative wrote: »

Here ya on the React’s, on my second pair of Odessey’s. Great runner with loads of bounce.

Yeah was waiting for Santa/Black Friday. Bought myself a pair and got the sister to pick me up another 59 quid down from 150. Couldn't go wrong Barry

healy1835

So with my failure to bag one of the charity places in Berlin this morning, that firms up my plan for the next 18 months. 10k/Half training blocks until May of next year. DCM '19 and then London '20 on a GFA entry. I'm not going to lie and say I'm not a little disappointed, but I've ran the Berlin Marathon before and as i've mentioned on here, I'd prefer to nail the marathon in Dublin tbh. Plus, I've 3 weddings in 2 weeks in early August next year, so that could have played a bit of havoc with training for Berlin. My training partner got Berlin so we'll still be able to cross over a good bit of our training I'm presuming. There will be plenty more opportunities to get into Berlin (although the 2:45 Fast runner qualifying time might be a couple of years away yet ) Anyway I've the much more serious matter of a 12k's of Christmas race this weekend to occupy my thoughts.....not quite sure where I am but the plan is to go through 10K in or around 37mins. Whether that happens or not I genuinely have no idea.....

healy1835

Sunday: 14.5k Easy: 1:13:58@5:06/km

Easy jaunt around the town after Santa Train exertions the day before.....lots of chocolate and mince pies to be ran off

Tue: AM: 7.5k: 36:36@4:53/km
PM: 8.5k: 40:01@4:42/km

Runmute x 2

Wed: Hill Session: 10x350m continuous w/downhill recoveries

Went on the road for this one, decent little climb by the old graveyard on the Curragh. Got pretty dark by the end and had to do my cool down back in the street lights of town.

Paces for efforts were;
3:47, 3:51, 3:53, 3:46, 3:52, 3:46, 3:44, 3:49, 3:47, 3:40

Enjoyed that. Route was a tough one, a little slippy in parts and a little dangerous by the last couple of reps due to the failing light. But i gave it a good rattle and was working very hard by the end.

2k w/u & 2mile c/d

healy1835

Thu: 10k Easy: 48:52 @4:53/km

My lovely wife managed to go over on her ankle leaving work and, long story short, ended up with a fractured ankle and in a boot for min 3 weeks, but probably longer. Next couple of weeks will see a big increase in taxi duties so will try and fit in as many runs as I can, but may fall short so i found myself scrambling, but still able to make it to 12ks of Christmas this morning......on maybe 4hrs sleep over the previous 2 nights

12ks of Christmas: 43:58 (5th Place)

I'd ran this race last year and finished 2nd in 46mins. So the plan was to run faster and see where that took me there was a 6k option too and I think nearly 1000 runners took part all on all, and the Running/Tri Club KTRTC did a great job in getting a good atmosphere going on a pretty ****ty morning weather wise.

There was a new route this year and it turned out to be trickier than last year's, (if a little short. Most people seemed to have it at 11.8/11.9. Unusual for a PopUpRaces event in my experience, but not sure if they are in charge of the route plan for all their races).

The first mile was mayhem, out of the industrial estate and into the town, pretty quick downhill start, found myself about 8th, the stewards in the town didn't seem ready for us, and hadn't traffic stopped And also didn't seem to be sure if they wanted us to run on the path or the road on some sections. Anyway, myself and another runner had a close enough call with a van on Kildare Town main street this and a mad greyhound that ran the first 3k with us kept the mind occupied.

The race itself was pretty non eventful. Places settled down and I found myself about 150m down on a Newbridge AC guy, sorry CLUBMATE, (This was my debut for the club ) and I pretty much kept this distance for the rest of the race and ran solo. Went though 10k marker @36:58, 37:15 by the Garmin. Last mile was mayhem; like last year the 12k merged with the 6k walkers on a stretch of road thats was both narrow and not closed on either side. Marshalls had their work cut out and i came to a standstill twice as i attempted a gradstand finish finished strong and got in under the 44 mins.

Didn't feel particularly sharp out there but really enjoyed the run. A long hard tempo is probably a better description of how the effort levels felt. I'd liken this to my Mullingar 10 Miler early in the summer. Just a bit of a range finder, ramp up the quality of the training now and nail Raheny & Enniscorthy after Christmas great spread afterwards in the Boxing club.

MY BAD

Good going, I'd love to see what would happen if you focused on 5 to 10km racing for a year. And now that you have joined a club I think you'd have a brilliant year

healy1835

Sunday: 11.5k Buggy Recovery: 57:23 @4:58/km

Body felt great after the previous day's proceedings and nipped around the town with Erin Healy. Pints with running mates had been shelved the previous night due to my wife's current status so was in great from for this one

Tuesday: 10.6k Easy: 50:32 @4:44/km

Dark enough at 3pm when i got out of the school, so headed on to the windswept plains.....run was very enjoyable as I was just happy to be out.

Wednesday: Long story short, involved in a car collision with a van who had come up off the curragh plains onto my side of the road and managed to take the wing mirror clean off and do a decent bit of damage to the bodywork on the passenger side....and promptly kept driving. No reg, no nothing....car still drivable thank God and it could have been worse, but not exactly what I needed :0 running shelved in favour of visits to breakers yard to pick up a 'new' wing mirror.

Thursday: Session 8x800m off 90/secs

things just seem to be hanging together by a thread at the moment. Lack of sleep, serious time pressue, busiest week of the year in work and then all of the last weeks events to contend with.....but I'm still here, and managed to eke out an hour and shoehorn this in. Meant to be on the track, but that wasn't a runner, so did it on the tempo loop, roughly 1.2k, that i use in the camp, which just meant that the splits were going to be a little uneven....forgot my flats, so wore the Epic Reacts, not great for a speed session as it turned out. was never really happy with their grip in the damp conditions, especially at pace and into and out of corners.....terrible diet over the last couple of days, ranging from nothing at all to crap food.....so it was with a little trepadation that I decided to do this.

Plan called for 10x800 but time wouldn't allow for that session, so knocked 2 off, and figured with 8x800 I could at least get in a semblance of a warm up & cool down. Plan was for 2:40-2:30 but factoring in the lack of a track, no flats and the general frantic nature of things, i scaled it back to 2:40-2:45, and set off.....

Splits: 2:45, 2:40, 2:47, 2:41, 2:41, 2:44, 2:41, 2:50

So that was okay. Hung in there a bit for a couple of the reps that the elevation & wind worked against me, not the last rep as it happens, that was slower due to a last second about turn when the Army Sheep ranger was driving a herd of sheep in my direction! Definitely could have knocked out 2 more in or around that pace. Will see what the rest of the week brings, but will definitely get a steady LR in, and maybe another session on Saturday.....but that may not be the best idea??

shotgunmcos

healy1835 wrote: »

Thursday: Session 8x800m off 90/secs

Splits: 2:45, 2:40, 2:47, 2:41, 2:41, 2:44, 2:41, 2:50

Nice session!

OOnegative

That’s the only negative thing I would say about the Reacts, not great on wet or icy ground which i’ve found out to. Kick in the gulogs with the accident, sorry to hear.

healy1835

Sat: 14 Miles Relaxed: 1:43:07 @4:34/km
Planned a progression run of sorts but weather conditions threw that idea out the window, so just kept it nice and relaxed and, despite the desperate weather conditions, turned out to be an enjoyable run. Longest since DCM.

Mon: 10 Miles Recovery: 1:25:12 @5:17/km
Good few pints on Saturday, plodded wearily around the plains. As always, felt great by the end.

Tue: 5k w/pooch 30ish

Wed: Session 16x400m off 60secs
Was meant to be on the track and off 45secs recovery, but was stretched for time and ended up having company from my regular training partner who didn't fancy the shorter recoveries. Of course he ended up pulling out after 6 reps leaving muggins here on his todd. The last time i did 400's on this stretch it was the week of the Frank Duffy, and spotty GPS meant that despite being in the shape if my life I was cranking out 86's and 87's.....but it was still a cracking session so if the '400''s were longer, i wasn't too worried and I had a previous session to compare today's with.

Splits: 76,79,78,81,80,82,80,83,80,81,80,83,82,80,81,83

Knew after the first couple that the pace was a little silly. So dialled it back a little, and kept the rest as close to 80 as i could. The equivalent for this level on the track would be closer to 70 than 80secs per rep. Really happy with this, especially as I was abandoned mid session

Approx 13k Inc wu and cd

Just getting in the runs is tricky at the moment, so any bit of quality is really appreciated. Friday and the holidays should see some respite.

healy1835

Thu: 10k Easy: 51:10 @5:07/km

Fri: 10 Miles Easy: 1:18:51 @4:55/km
A ramble around the town after school finished early, stopping off at a couple of different spots getting a couple of presents all while catching up on some Second Captains pods.....living the dream

Sat: 5 Mile Tempo: (29:07)
Decided to head to the track as any other route would have given me Christmas traffic to contend with. Had never done this length of a run before on the track, but 20 and a bit laps at a nice clip actually appealed to me after not getting out on to the track for a while.

The plan was for in or around 6 minute miles, judging things by effort once I got the first mile in the bag. Longer tempos are probably my favourite session and as always, my initial doubts about the targets set for me in some of these sessions quickly dispersed once I got going.
Decided I wouldn't glance at the watch until 800m in, and when in I did I was under 3mins by a couple of seconds. A little faster than planned but I felt pretty comfortable so I just tried to focus on my rhythm and turnover......and all this resulted in a 29:07 5 Mile effort. I don't know what to say really. I was working to be sure, but not at PB effort or so I thought. The track makes it easier to maintain that rhythm for sure....and I AM making progress for sure. It's just a bit mad running that sort of time in a tempo run.

Splits: 5:58, 5:55, 5:44, 5:45, 5:46

MY BAD

healy1835 wrote: »

Sat: 5 Mile Tempo: (29:07)

Seriously well done:eek:

OOnegative

I HATE you!!! Some clipping J, savage stuff!!

Swashbuckler

I'll be honest when I saw that on Strava my first thought was that's not tempo. But the context matters here. Still though. Mad session.

healy1835

I definitely think I may need to pare things back when I hit the track.......I'm not trying to blow sessions out of the water like that. But the man in charge doesn't seem too worried...'you'll have days like that, just don't go doing it every week!' It certainly puts a question in my mind of what to target for Raheny, but that's for another day

Sun: Family thing down in Tramore and a few other Christmas bits and pieces ruled out any running.

Mon: 17k Easy: 1:19:55 @4:42/km
Left something in the school so ran in and out via Gamestop and some last minute Super Mario Kart related shopping

Swashbuckler

healy1835 wrote:

I definitely think I may need to pare things back when I hit the track.......I'm not trying to blow sessions out of the water like that. But the man in charge doesn't seem too worried...'you'll have days like that, just don't go doing it every week!' It certainly puts a question in my mind of what to target for Raheny, but that's for another day

If I was to give you any advice for Raheny I'd say don't target anything in advance. Just run as hard as you can on the day and see where you end up. Sounds simple but just go reasonably hard in the first mile and try to judge it from there. One mile into a five miler is probably about right to judge if you are going too hard or not.

healy1835

Swashbuckler wrote: »

If I was to give you any advice for Raheny I'd say don't target anything in advance. Just run as hard as you can on the day and see where you end up. Sounds simple but just go reasonably hard in the first mile and try to judge it from there. One mile into a five miler is probably about right to judge if you are going too hard or not.

Yeah 100% P.......I do like to have a number in mind though (more to stop anything too crazy happening). But as DD has shown that's maybe not the way for these shorter races. I'm gonna go hard and, something which I have gotten better at over the last 12months, if there's a group to tag onto that's maybe going a little faster than the plan I'm gonna go with them. And seeing as it's Raheny and there will be a couple of hundred going under 30mins I reckon there will be any chance of you toeing the line there?

Swashbuckler

Never mind that DD fella. He's a different beast altogether. Haha. I've tried his approach. It doesn't work for me. Haha. In saying that i tried it in 28C heat for a 5k.

Its not an easy thing to get right but like you said if you can latch onto a group who make you feel slightly more uncomfortable than you want. Haha. It's what I did in Charleville.

Raheny was definitely one I had an eye on a month or so ago but the last month knocked the stuffing out of me a bit. Not sure whether forcing races too soon is the right way to go or just to get back to stringing together good solid weeks. Adare definitely happening in Feb.

healy1835

Tue: 10k Buggy: 49:27 @4:57/km inc 6:30ish Goal Mile.

Took a break from Lego building and Christmas dinner cooking to head out with Erin in the buggy and even managed to take in the Goal Mile down at the club track. Great turn out, and ended up flying around with herself hooting and hollering in the buggy

Wed: 14k (8k w/pooch, rest without). No watch.
1hr15ish....

Thur: Nowt. Bit hungover and couldn't find anyone to run with. Didn't fancy going on my own......Stella Artois, who knew?

Fri: Session: 10x350m Hills Continuous. Ran out to the old cemetery hill on the Curragh. Had done this session a few weeks back before the 12k's of Christmas. All reps between 74&77 secs, which was an improvement as the last time out was between 76&79 secs. Felt like a train out there, must have been the Stella Ended up about 19km in total!

Sat: Nothing doing again. Solo parenting and babies waking up at 4:45am put a torpedo through any chances of getting out.

Sun: 24k Relaxed: 1:47:16 @4:28/km
Spent the first couple of kms lamenting the fact I was having to do a LR in the afternoon, focusing on the fact that i hate doing LR's later in the day.....by 10k I was wondering if I should do ALL my long runs in the afternoon was cruising out there, only good vibes on this one, 1:34 Half felt effortless, something which I still struggle to get my head around....Wore the Epic Reacts for this one, Jesus they are just beautiful to run in, nothing I've worn really compares to them. Adidas Energy Boost maybe, but I've never had a pair of those.

84k for the week, which considering I missed 2 days, isn't too bad a number. If the Gods allow it I might run a local 10k on New Years Day, a little range finder before more important business at the end of January

MY BAD

Another good week. That 24km run is something else.

healy1835

Mon: 6k shakeout w/strides: 30mins ish

Tue: Race: Caragh 10k

So I tipped over to Caragh this morning in maybe the worst shape I've ever been going into a race! Ok that's a tad melodramatic, but two consecutive nights of about 3 hours sleep and 4am 'Erin Healy Is Ready To Start The Day' starts had left me in a pretty iffy state. Considered pulling the plug but my ever patient wife coaxed me out the door

There was a 5k and 10k option, with the 10k covering 2laps of the 5k route which took in the hill up through Caragh village. Not something you really want to run up twice in the one race! Got a couple of miles warm up in, and headed to the start line, feeling pretty sh1t and pondering what approach to take in the race. This was only ever meant to be a blow out/range finder/post holidays waker-upper or whatever. So I said I'd go for sub 37 and if it happened it happened.

Straight away the eventual winner eased away (34:xx), and I settled into a group with 2 other guys behind him. I'd never ran a 10k that was a x2 a 5k loop so i was trying to make a few mental notes. The long climb was at the end of the first k and the start of the 2nd k. Tucked in behind my two buddies and then took it on a bit after we'd created the climb. 3:46 for the first km but I wasn't overly concerned as I knew I'd pull those seconds back on the downhill. I got gapped a little about 3k, due to day dreaming rather than anything else, so I bit down quickly and made up the 5m to rejoin the group as we went over a nasty little railway bridge with about 500m to go in the first loop. Splits for first 5k were (3:46, 3:37, 3:40, 3:38, 3:42) for a 18:23 halfway split.

I was working hard, but being in the small group kept me on pace and it was clear the guys were moving at my desired pace so I was on auto pilot a little. This suited my addled state of mind to be fair I knew that the 2nd climb up through the village would be the making or breaking of the race. I lost touch with 2nd and 3rd here and they prob put about 15 seconds on me my pace dropped right down to 4:20 looking at Strava. However once we turned and got a bit of downhill again I started to feel pretty decent. 6-8 Splits were 3:43, 3:42, 3:45. I knew that I needed a decent finish to get under the 37mins but suddenly I'm eating up road and 3rd place is coming back to me. Up over the railway bridge one last time, 400m to go and I know that 3rd place is just out of reach but I'm going to break 37mins. Finished with a 3:37 & 3:41 kms.

Crossed the line for a 36:51 PB

So delighted to knock a goal off my list on January 1st. Considering how sh1t I felt going in, and the fact it was on the back of a big hill session Friday and a fairly nippy 24k on Sunday, no to mention the Christmas period and all that entails, and a tricky enough course, I'm happy out. There's a lot more to come over 10k for me I think this year. As I said on Mellow Yellows log, you don't get better at race distances by not racing them! I raced one 10k last year and that was a tame enough affair. Raheny at the end of the month and then Enniscorthy 10k a couple of weeks after that, feeling pretty good about them.

OOnegative

36.51 after a feed of Stella over the Christmas, some do call it rocket fuel!!! Great stuff Johnny, very well done.

Swashbuckler

We predicted this! Haha. I think we'll be seeing more reports like this over the year. Great stuff man.

healy1835

OOnegative wrote: »

36.51 after a feed of Stella over the Christmas, some do call it rocket fuel!!! Great stuff Johnny, very well done.

That 10k PB needed to go!! Might not hit the Stella for a while now

healy1835

Swashbuckler wrote: »

We predicted this! Haha. I think we'll be seeing more reports like this over the year. Great stuff man.

we might even get a chance to race each other at some point although I think a 10 Miler or Half would be more in my interests