Berlin Q or Bust: Road to sub 2:45

healy1835

Fri: 6x1k Session @3:45/km was the plan, but track wasn't available so went out with a mate to do it on a very marshy, tough and hilly 1k loop on the Curragh. 1k w/u and c/d. Splits were 3:42, 3:57, 3:44, 3:53, 3:49, 3:51. Alternated the direction, one was a good bit harder then the other. I figure those times were worth a good 10/15 secs with flats on the track. I really put the effort in for this one and emptied the tank by the end. Not sure what time to have a rattle at next weekend in the 5k......

healy1835

Sat: Easy 6k....no watch, had a 30min window so faster than 30mins anyway

Sun: Long Run 21k: 1:41:14 @4:48/km

Plan was for a progression run with 5k's @ 5:00, 4:55, 4:50 & something faster....final 5k ended as the final 6k@4:35 which brought up the 21k felt great on this run, no niggles, easy enough effort, beautiful morning again. All is good.

61k for the week which considering I missed Mon & Tue I'm happy enough with.

healy1835

Mon: 14k Easy: 1:10:56 @5:04/km
Tue: Session: Fartlek 15x60 second efforts @ faster than 5k pace. 2k w/u and 2k c/d. Covered over 7k over the 30 mins of the session, tired at the end but felt I got a lot out of it.
Thursday: 14k Easy: 1:11:37@5:07/km bought a new pair of trail shoes for my runs on the plains as Santa is bringing me some new Ghost 9's so don't want to ruin them €30 Salomon jobs reduced from 90quid on sports direct.....legs were heavy enough by the end.....
Friday: 10k Easy: 50:05 @5:00/km
Saturday: 5k Parkrun Naas. 3.5k w/u and 3k c/d. 18:58 5th place So picked sub 19 as my target and although the timing thingmajicks weren't working I'm fairly certain I hit it. Felt easy enough if I'm honest, definitely another 20/30 seconds in me if I ran another 5k next week.....

60.5k for the week. Off out undoing some of my fitness today so no long run tomorrow

healy1835

Monday: Easy 14k: 1:08:49 @4:55/km Ran this a bit harder than first envisaged, a kilometer for every Pint i had on Saturday I think.....felt the better for it afterwards though.

Tuesday: Easy 16k: 1:23:21 @5:05/km Winter is here. A horrible, mucky, wet, marshy & bitter cold trek across the Curragh plains....these felt like bonus kilometers, thoughts of Berlin next year kept me from turning back and just doing 10k

Wednesday: Session 8k Tempo @4:25/km, 2k w/u & 2k/ c/d. Plan was to increase warm up and cool down to 3k each, but time window narrowed a bit. Session was fairly comfortable.

Thursday: Easy 10k: 49:51 @4:49/km. Up early for this one, heading out with staff after work today, so just got a few miles into the legs. Hopefully will get 20k+ in on Christmas Eve....

healy1835

Christmas Eve: 16k Easy: 1:18:38 @4:55/km
Even popped into Tesco for a jar of mustard on the way home
Christmas Day: 8k Easy: 38:53 @4:52/km
Santa brought a new pair of Ghost 9's so it would be rude not to go really.
Stephens Day: 20k Long Run: 1:35:54@4:48/km
A more beautiful morning for a run you couldn't find.
96k for the week.

healy1835

Wed: 15k Easy: 1:11:59 @4:48/km

Thur: 14k Easy: 1:07:10 @ 4:48/km
Felt pretty tired both towards the end and after this run. Gave blood the night before so I'm thinking it was down to that.

Fri: 12k Stupid Improvised Run: 54:30 @4:33/km
Was meant to do a 16x400m session this morning but Parcel Motel were meant to have my new Garmin this morning and i wanted to use it today......but this never happened and before I knew it I was on the couch spredeagled watching the darts. It was 4pm at this point and the 400s weren't happening. So I said I'd just head out and do 10k easy, better than nothing. After about 5k I decided i'd do 12k, and at 7k I decided I'd do a 5k tempo to finish the run. Tempo was too fast and I didn't even warm down afterwards as I was now strapped for time. Not my finest idea ever....split for 5k tempo was 20:50 for what it's worth. This is what happens when I deviate from a plan....

healy1835

Sat: 10k VEasy: 51:27 @5:06/km A non event of a run, was in no humour to do it....but got in something I suppose.

Sun: 21.1k 1:42:07 @4:51/km Fireworks spooked the dog last night, who in turn woke the two boys, which in turn ensured I got no sleep! So was pretty tired heading out on this one and never quite managed to shake it.....probably should have brought a gel or something. Anyway, got it in to start the year.

So Berlin Marathon is the big goal this year. I didn't push on after DCM last year and only got training seriously again in July. That hasn't happened this year and I'm looking forward to building a good base and getting in some races before the training block starts.
This year's PB's have looked like.....

5k:

---

to 18:57 Parkrun Dec
5m:

---

to 37:5x Irish Runner 5m
10k 44:43 to 41:30 Moone Sept
10m 83:xx to 72:xx Frank Duffy
Half 1:37:53 to 1:29:52 DCHM
Marathon 3:39:52 to 3:19:07 DCM

Without nailing down exact targets, I'd be hoping to take a good chunk out of all of these this year. Some are obviously softer than other, but if I stay injury free, touch wood, I'd hope to continue improving

healy1835

Mon: 10k Easy: 49:53 @4:59/km
New watch finally arrived, spent a couple of kilometers trying pretty terrliby to get it to work properly (who needs manuals....). Left glute was a bit tight during the run and had me a little worried. Put it down to the trail runners that I haven't really worn in yet. Had a similar issue when I got a new pair of runners in the past.

Tue: Rest. Pints were had previous night watching the United game and Darts.

Wed: 13k Easy: 1:02:21 @4:48/km

Thursday: Session: 16x400m off 60 secs rest. 2k w/u & c/d. Splits were all between 79 & 84 secs. Found it tough for first half, but started to find my rhythm later on. Felt fairly tired afterwards.

Friday: 10.1k V Easy: 50:17 @ 4:58/km.
Got out late enough, did it in a downpour, didn't look at watch and went as easy as I could. Having a horrendous time of it with my sleep this week. Haven't had a decent nights sleep yet, fairly tired again.

Saturday: My wife got me a place on Gary O'Hanlons 4 week course in the Phoenix Park so that started this morning. Picked up some good stuff and finished with a 7 x 350ish m session on grass. Probably should have backed off a bit on this after Thursdays session but that didn't happen of course. Round about 12k for the day between the session and pre and post session runs.

Sunday: Race: Ferrycarraig 5 Mile
So woke up tired, heavy legged and a little tender in some places that learned some new stretches yesterday!! Got down to Wexford in decent time and warming up I wasnt feeling particularly confident about things. Race started and i was moving decent enough. Had planned to go off with a couple of 4min km's and take it from there. 3:50 and 3:56 were the two splits but felt fairly comfortable. Found myself on my own for a stretch, and once we hit the N11 I tried to push on but there was nothing there in the legs. 3 km's all over 4 mins in a row, saw me struggling a bit. Again, wasn't getting passed by a lot of people but the group ahead were pulling away. Got going a bit towards the end and finished strongly over the last 2k for a time of 32:03. Glad I was able to pull something out of the bag as it was going south quickly on the N11. It gives me a time to work off for Raheny in 3 weeks time. Hopefully I'll be in better nick for that and I'd hope to do a bit of damage to this time. It IS a 5 min + PB which Im happy with considering I wasn't in peak shape on the start line (although Mick Clohisey's exerts in Edinburgh yesterday didnt exactly bother him today. The mind marvels....) Nice course I thought and I'd hope to come back next year for another crack at it.

Time: 32:03 PB 39th out of 373

70k for the week.

healy1835

Mon: 6k Recovery: 31:53 @ 5:17/km tight for time with this one, wasn't in the humour for much more if i'm honest. Felt better for it after of course.

Tue: 14k Recovery: 1:13:21 @ 5:14/km decided that another days easy running was required. Again, felt the better for it......

Wed: Session 6x1 mile: target 6:15-6:05/mile. 3k w/u & c/d.
Was up in Dublin attending a funeral so I figured to get it in early as I probably wouldn't be in the humour for it in the afternoon. Did it on the cycle loop in Corkagh Park, wind was pretty horrendous and it became apparent very quickly I wasn't going to hit anywhere near the target so I just tried to get as much out of the session as possible. Splits were 6:25, 6:35, 6:34, 6:30, 6:31, 6:25.

Thu: 12k Easy: 58:24 @4:52/km

Fri: 6k V Easy: 29:44 @4:57/km across the wet and cold plains. Got this in as I'd only got the 6k in on Monday

Sat: Session in PP with GOH. 6x3 mins @5k pace. Session was on a dirt track loop and I was never really comfortable running on it. 2 ACL ruptures have made me very wary....so didn't go too hard and was pretty careful. 13k for the day.

Sun: 26k Long Run: 2:08:56 @4:57/km longest outing since DCM. Had varying doubts about myself and the health of my body throughout the first half of the run, but got into my stride and enjoyed the 2nd half. Good to be back doing some longer stuff.

93k for the week

healy1835

Monday: 12k Recovery: 1:05:28 @ 5:27/km nice run along Clontarf seafront. Didn't feel any ill effects from yesterday's long run.

Tuesday: 12k Runmute: 1:02:14 @ 5:11/km car getting serviced so ran in and out of work. Gonna try and get at least one or two of these in a week, if I can plan it properly I can get 2x10k in....

Wednesday: hospital appointment, no run.

Thursday: 10k tempo: 42:17 @4:13/km (2k w/u & c/d). Best session I've had for a little while. Felt pretty controlled, ran out the dual carriageway towards Naas and back, flattest route I could come up with. Plan was somewhere between 4:20-4:10 depending on how it was going. 4:15's were the order of the day and finished with a couple of quicker ones. 41:30 is my official 10k PB so I really need to do something about that.......

Friday: 10k V Easy. No watch, around 55 mins on the plains, nothing to report.

Saturday: Session with GOH in the PP. Did some Fartlek running to the Furry Glen and then around 9 Hill Sprints. Very enjoyable and a good workout. Got in 6k before hand and another few afterwards. All in all about 18k for the day.

Sunday: 25k Long Run: 2:02:59 @ 4:55/km
Was looking forward to this much more than last week's LR, even though I'd had a session on Thursday & Saturday. Went like clockwork,all the little niggles and doubts from last week's run were gone and this felt very comfortable. Gonna try and get some mileage in early this week with Raheny on the cards for Sunday.....

91k for the week

healy1835

Mon: 14k Recovery: 1:16:14 @5:25/km
Said I'd nip over after i finished in marino and run as much of the Raheny 5mile course as I could. Figured two laps of the outside loop would get me in or around the 16k I was looking to do.....what followed was a pretty awful attempt at navigating the route, wrong turns galore....managed to find my car again after 14k and called it a night, both brain and legs were tired at this stage.

https://connect.garmin.com/modern/activity/1539435071?share_unique_id=5



Tuesday: 10k VEasy: 51:28 @5:09/km
Only a small window of opportunity opened up for me today so this was all I could manage, didn't really feelike up to much more if I was honest.

Wednesday: 30min Fartlek Session, 60secs on,60secs off. Covered around 7k for the session, 2k w/u and c/d. Was meant to go 16x400m but got held up in work.....also had no Garmin so had to use a, shock horror, normal watch to time the efforts.

Thursday: 16k Easy: 1:22:15 @5:08/km
Up in Citywest for a conference, headed out beforehand and went up through Jobstown, Killiarden out to the Old Mill and back. Some wind out there, I know it's a windy stretch at the best of times but this was ridiculous.....easy couple of days lined up before Raheny on Sunday.

healy1835

Fri: 6.5k Easy: 33:11 @ 5:06/km
Sat: 5k Steady: 23:38 @ 4:43/km

Not a whole lot to report on either of these. Felt my left glute a bit on Friday morning so was a little worried but gave it some attention Fri night and was feeling fine again on Sat.

Sun: Race: Raheny 5 Mile
So plan was to park in Sisters place on the Howth road and run the 3kish distance to the race as a warm up. Left Newbridge in plenty of time....only to realise at the Red Cow that I'd forgotten my race number. I'm not gonna lie, I was grumpy and some horrendous language was used at my own expense......bit calmed down a bit, and drove back to get it. Got back up to Clontarf at about 2:30.....slightly frazzled but good to go.

Lined up close to the front, have got better at judging my place in the pecking order at these things, figured I'd be in the top 10% so used that as my gauge.....I'd ran just over 32 mins in Ferrycarraig at the start of the month so that was my target, but figured 31 mins was doable.
Started off and fell into a nice rhythm, no chance of getting isolated with the numbers in the race. 3:45, 3:51, 3:52 first 3 splits.
Definitely felt like I was working hard but I felt controlled too. At about 4k I felt the start of a stitch in my side. I never get stitches so was a little perturbed but tried changing my breathing pattern for a few hundred meters and it subsided. 3:54, 3:52. 5k split 19:14
Knew I'd have to dig in from here to get under 31 mins. Felt good going into St Anne's, although it was a little tough going up the two way stretch as I wasn't sure where the turn around point would be. Once I got turned around I gave it a good rattle....stomach was a little ropey for the last km but I wasn't backing off. Made up a good few places towards the end. 3:53, 3:56 & 3:43 (with 3:40 for the .09k).

Result: 30:55

Happy with that, running these races at these paces are all new territory for me. A PB by over a minute and a bag fI'll of goodies. A good day.
14k for the day & 76k for the week. Not the 90 id planned but I'm still happy with how things are progressing.

jake1970

Great running J, congrats on the PB. So whats next for you?

healy1835

jake1970 wrote: »

Great running J, congrats on the PB. So whats next for you?

Thanks mate. I'm running in Dungarvan on Sunday. Gonna go out with the 65min pacers and try and push on after 6miles or so depending on how things are going. My 10mile PB is 72mins so should do a bit of damage to that I ran a 67:xx split in the Half Marathon last September so I think that something around 64 is achievable if things go to plan.

After that, a 10k and a 10miler at some stage before Berlin training kicks off in May. Training consistently outside of a Marathon block for the first time over the last 3months and I'm feeling pretty positive of whats to come

Singer

Nicely done yesterday! Best of luck at Dungarvan.

jake1970

Best of luck tomorrow J, have a great race.

Murph_D

Nice job last week and good luck tomorrow!

healy1835

Brief update...
Mon 16k Recovery: 1:25:51 @5:22/km
Tue 15k Commute: 1:17:16 @5:09/km

Wed-Sun Nothing....laid up with the flu. Took Wed & Thu off thinking it would clear up, probably should have taken a day or two off work too but that would have been logical. Friday came around and It became apparent I wouldn't be out of the bed for the next 2 days. Bad timing in the sense that I was set up for a good race yesterday....but at least I got Raheny in. Avoided logging in here as it was pretty frustrating....but back on the horse today, will get a solid week in and maybe pick a race or two to target in the next little while....

Singer

Ah, that's a shame, but not much you can do about it other than avoiding all human contact in the weeks before races!

healy1835

So, back in the swing of things now thank goodness. 381km for January.
Mon: 10k legstretch: 48:18 @ 4:50/km

Tue: 8k with Dog: 42:30 5k with no Dog: 24:53
Tool the pooch and came across the mother of all hailstone showers...she was wrecked so I dropped her off and did 5k more afterwards.

Session 6x1mile with 2 mins recoveries. (1.5k w/u & 4k c/d)
Session ended up as 5x1 mile as my left glute was tight at the end and I erred on the side of caution about 100m into the last mile. I was feeling great though....

Splits were 5:43, 5:40, 5:45, 5:50, 5:49.

These splits would be new territory for me. I've always kicked on after races in the past and that run in Raheny gave me the confidence I could run sub 6 min mile intervals which would have been the target here. Didn't expect to go under quite so much.....I know the recoveries were generous but I was down to 90 secs by the last two reps and I'm pretty sure I could do that session with 90 sec recoveries. So yeah, slight glute issues aside, a good workout.

Singer

Jaysus, you're flying! Savage progress.

healy1835

Singer wrote: »

Jaysus, you're flying! Savage progress.

Cheers mate. You're getting back closer to where you want to be yourself. The few days off definitely let me hit this session a bit harder than I would have most likely.....but still very happy with those times!

Chartsengrafs

Great progress here, keep up the good work!

healy1835

Fri:10k Easy: 51ish mins. No watch.

Sat: 12k Easy: 59:47 @ 4:59/km Was meant to be a hills session but window for a run closed dramatically to about an hour, so this run happened instead. It was 7am and I didn't have the brain power to think of anything else.

Sun: 21k long run: 1:43:52 @4:57/km
Again time was against me here so 26k became 21k. Nothing to note really, although I am pretty happy that a run like this has become bog standard.

80k for the week. Not quite what I'd planned but happy enough with it. Ticking over.....

healy1835

Mon:14k Easy: 1:08:53@4:55/km
Change of plan to my evening ended in a hastily concieved buy enjoyable run from Liffey Valley SC through Ballyfermot & Chapelizod and up into the PP for a couple of km's and back again. Chapelizod Hill was fun......

Tue: 10k Easy: 48:11@4:49/km
Had a very small window so probably pushed this a little harder than needed.....

Wed: Session 16x400m w/60second recoveries. 2k w/u & c/d

Splits: 78,77,76,77,78,78,81,81,82,81,77,79,79,83,73

Plan was for 80sec splits but to maybe start around 83 for the first couple and work my way into the session......didn't happen obviously....felt good but tried to reign it in towards the middle to ensure I finished strong....which I did. Took the second last split off and had a good rattle at the last one. Glute felt fairly OK today which was good. Delighted with the session, 400s wouldn't be my favourite, but after the 5x mile Session last week, these felt easy in comparison.

ThebitterLemon

That's a super 400's session.

Well done

TbL

tailgunner

ThebitterLemon wrote: »

That's a super 400's session.

Well done

TbL

A monster of a session. Are they standing recoveries or what do you do?

healy1835

tailgunner wrote: »

A monster of a session. Are they standing recoveries or what do you do?

Walking recoveries, all around the 100m mark according the Garmin.....will try jogging recoveries next time I do the session maybe....

healy1835

Thur: Easy 8k am + 6.5k pm: 41:00 @5:08/km + 37:18 @5:44/km
Easy km's in the morning and cross country with some pupils in the afternoon
Fri: Easy 6k:31ish. No watch.
Sat: Easy 5k: 24:27@4:53

Sun: Enniscorthy 10k: DNF
Decided to do this as I'd missed Dungarvan due to a bad dose and figured I'd a good race in me. Had 2 great sessions since Raheny and I fancied that I could at least match the 3:51/km pace I did that day.
Long story short, went through 5k about 19:20 and really ready to kick on. I knew the 6th km was uphill and was gearing up to get through it in under 3:55 and then start upping the pace for the downhill finish........we'll that didn't happen. Left glute, which has been intermittently causing me some small problems, became very tight and weak over the space of about 90 secs to the point where I couldn't maintain anywhere near my goal pace, and I ended up just pulling into the side. Majorly pissed off now, never had a DNF and especially as I was going along pretty much to the second as planned and I felt that sub 38mins was on the cards.....I don't know. Will see what they story is with the glute. Maybe I should have just manned up and got through it. It's been in the background before and I've got through it.....damn it anyway.

healy1835

It's been a few months since I've been on here. A mix of injuries and illnesses led to a frustrating period and the thoughts of logging on here and looking at other logs just wasn't an option. So I said i'd wait until I was in a good place and back up to somewhere near full tilt before I posted again....So here I am.

Long story short, I've incorporated a more rigorous stretching routine before and after my runs and have been trying to strengthen my glutes at the same time. My right glute was pretty weak, which resulted in the left one over compensating, which resulted in my DNF in Enniscorthy. Had a couple of viruses around March April which really knocked the ****e out of me, but managed to keep some consistent mileage on the clock.

So where am I now....Berlin in September is the plan. I'm training for a Sub 3, B Goal is Sub 3:05, but these will become clearer in the next couple of months. At the moment I feel like my endurance is there, but the speed isn't. I know this is understandable given I'd done nothing but easy running for a couple of months, but I'm hoping that some solid sessions and races will get me back to where I need to be.

I'll just jump back in with last weeks log, and I'm gonna try and keep this updated as regularly as possible. I have missed reading the logs on here, but my head wasn't in the space to read them when I wasn't training properly.

Week 2 of 16 Berlin Training
Monday: 14k Steady: 1:05:54 @4:42/km Bit of an outlier here, needed a hard run to clear my head, this wouldn't be a usual Monday fare...

Tuesday: 13k Easy: 1:07:12 @5:15/km

Wednesday: 14k Easy: 1:12:40 Ran 6k with mate who is just getting back on the road so 6k@5:30 & 8k@4:57

Thursday: 8k Tempo: 35:02 @4:22/km (3k w/u & c/d) First session where I felt decent. As glaringly obvious as it seems, I had sort of overlooked the fact that the more I run, the fitter and faster I'll get. I think I need to jyst accept the fact that I'm not firing on all cylinders yet and it's still over 3 months to when i need to be.....

Friday: 13k Easy: 1:06:19 @5:06/km Big loop on the Curragh plains.

Saturday: 24k Long Run: 2:02:05 @5:05/km Got out at 6:30am to beat the heat, didn't wake up until about 10k in, felt great after that. Could have done more, but sticking to the plan.....

Sunday: 10k Recovery: 54ish.....no watch, very easy running.

Total: 102km for the week. Good to be back...

aquinn

I just read your log this morning, you're some runner well done.

It mostly interested me that you have had 2 ACL surgeries. I don't know how you coped or recovered from them as I had one April 2016 and still recovering but getting back into running.

I'm curious how is the knee and do you have full confidence in it or is there still a worry?

Thanks

healy1835

aquinn wrote: »

I just read your log this morning, you're some runner well done.

It mostly interested me that you have had 2 ACL surgeries. I don't know how you coped or recovered from them as I had one April 2016 and still recovering but getting back into running.

I'm curious how is the knee and do you have full confidence in it or is there still a worry?

Thanks

You mean my running achievements aren't interesting enough for you?
Yeah, since I stopped playing soccer all has been good. Post op was straightforward enough, I spent more time in the gym then anything else....i started running (cringe) seriously a couple of years later. I'm married to a physio so I was never in any doubt as to whether I was doing the wrong thing in my rehab. Since I've been running I haven't had a single knee related problem, touch wood. The graft was taken from my right hamstring so I've (almost) always been careful to make sure that's been stretched properly. Just looked at a few posts on your log there now and I suppose I didn't really have the same urge as you to get out running after the op I was happy doing gym work and a couple of 5k runs a week.
Did Gaelforce West about 18mths after the op, and the cycling definitely helped build the knee back up. But since I've gone all-in with the running it hasnt given me any problems. I would be very mindful of it though, any twisting or dynamic movements would just freak me out.

aquinn

healy1835 wrote: »

You mean my running achievements aren't interesting enough for you?
Yeah, since I stopped playing soccer all has been good. Post op was straightforward enough, I spent more time in the gym then anything else....i started running (cringe) seriously a couple of years later. I'm married to a physio so I was never in any doubt as to whether I was doing the wrong thing in my rehab. Since I've been running I haven't had a single knee related problem, touch wood. The graft was taken from my right hamstring so I've (almost) always been careful to make sure that's been stretched properly. Just looked at a few posts on your log there now and I suppose I didn't really have the same urge as you to get out running after the op I was happy doing gym work and a couple of 5k runs a week.
Did Gaelforce West about 18mths after the op, and the cycling definitely helped build the knee back up. But since I've gone all-in with the running it hasnt given me any problems. I would be very mindful of it though, any twisting or dynamic movements would just freak me out.

Thanks for that. Yes, the worry now is the twisting and sharp movement. All turns are a big circle at the minute. Was just curious as you're ok doing sessions on it and your knee doesn't jerk and reacts ok.

I did get over a big fear this evening by going sailing so delighted with that. I had a patellar graft.

jake1970

Great to see you back running injury free and logging J.
Best of luck with Berlin.

healy1835

Week 3 of 16 Berlin Marathon
Mon: 14k Easy: 1:10:54 @5:04/km

Tue: 14k Easy: 1:09:31 @4:58/km
Did both these runs late in the evening after dinner, which would be unusual for me.....has more cons than pros I reckon, but the fact I got them in at all is a plus

Wed: 5x2k w/90 seconds recovery. 2k w/u & 2k c/d
Splits: 8:35, 8:31, 8:30, 8:29, 8:40
Plan was to just build on last weeks 5mile tempo and focus on feeling comfortable at the pace, which I did. What wasn't comfortable was the 28° heat I did these in! Lost a lot of fluids during this, and really took care not to go too bananas, but yeah this pace was grand and I'll be stepping up my sessions in the next couple of weeks.

Thu: 14k V Easy: 1:11:08 @5:05/km
Easy trot on the Curragh, glad of a little respite on the temperature front.

Fri: 14k Easy: 1:10:23 @5:01/km

Sat: Hills 10x500m, focus on form and a relaxed consistent effort. Jogged downhills, continuous reps. 2k w/u & 2k c/d.
Up and down Braveheart Hill with a bastard of a headwind going up! I enjoy hills, so was able to push it a bit by the end.

Sun: 26k Long Run: 2:12:19 @5:05/km
Again, I had to do my long run earlier that usual @6:30am and again it took me 10k to feel anyway decent. Was moving nicely by the end. A decent week.
Weekly Total: 110km

healy1835

Week 4 of 16 Berlin Marathon

Mon: 12k Recovery: 1:07:08 @5:36/km
Made sure that the Monday recovery run is just that; a recovery run. Loop of the plains, went a little off-piste and ended up on some interesting terrain but all's well that ends well

Tue: 14k Easy: 1:12:21 @5:10/km
Was up in Dublin,so managed to do this in the Phoenix Park. Always enjoy a rare run in the PP that isn't a race.

Wed: Session 8x1km (plan was for 4:05 to 4:10....again, building on last week and feeling comfortable)
Splits: 4:00, 3:55, 4:01, 4:00, 4:04, 3:58, 4:06, 3:46
Odd number splits were slightly uphill and into a headwind.
I felt like I needed to push a bit harder than the original plan, so I went for around 4min kms and they felt pretty good. Was teaming down rain but I'll take that over the 28° heat from last week. Definitely feel like a bit of speed is returning to the legs.

healy1835

Thu: 13k Easy: 1:07:23 @5:11/km
Fri: 12k Easy: 1:01:04 @5:05/km

Sat: 5mile Time Trial: 32:25 @4:01/km

My plan would put a high importance on races.....so the lack of races has been an issue but I haven't been ready to race until now. So tried to enter Clontarf, but had no idea about the popularity of the race so no dice there. A pity cause I run a lot of my recovery runs on a Monday on the sea front there it would have been nice to give it a good rattle for a change.
So instead arranged to do a 5mile Time Trial with a mate....who promptly pulled out. So off I went after the Lions game up to the Curragh where I had planned to do 3 laps of the triangle for the 5 miles....decided against it and did it in the camp, going up and down the 3 roads....bad decision, forgot it was a Saturday and that the gates would be locked so I definitely lost a bunch it of time navigating through the pedestrian gates! Run was horrendous for first 6k.....but was really feeling good for last 2k. I'd never done a time trial before and I hope to never do one for a long time. it wasn't a race but it was a good blow out and I think I can kick on from here.

Sun: 22k: 1:49:29 @4:58/km
New Ghost 10's for this. Shoes felt great and so did i!

102km for the week.

healy1835

Week 5 of 16 Berlin Marathon

Mon: 14k Easy: 1:12:29 @5:10/km

Tue: 12k Easy: 59:19 @4:56/km
Picked it up second half, tough day so took it out on the road.

Wed: 16k Easy: 1:20:00 @5:00/km Ditched a hills session as there was roadworks going on and Braveheart wasn't really suitable for the planned session.

Thu: 13k Easy: 1:05 ish No watch. Had a few pints last night, always happy if I get out the day after. Bonus km's.

Fri: Session 5x2km with 90secs recovery. Plan was to start at 4:05/km's and see how I felt, but I've come on a lot since I did this same session two weeks ago and felt I could push it a bit more without going too crazy either. Did this outside Pfizer plant in Newbridge, flatish 1km out and back alongside the main road.

Splits:
1. 7:55
2. 7:49
3. 7:53
4. 7:56
5. 7:47

Happy with this. Getting back to where I need to be. Huge improvements in the last couple of weeks. 3rd and 4th reps felt very comfortable. Getting a bit more speed back

ThebitterLemon

Great session and nice splits off a short enough recovery

TbL

healy1835

Sat: 26k Long Run: 2:09:01 @4:58/km
Moved from Sunday as i was heading Thurles for the hurling. Felt strong, picked it up a bit last 10k.....the 6am starts are becoming easier....

Sun: 12k Recovery : 1:07:01 @5:35/km

107km for the Week

Berlin Marathon 2017: Week 6 of 16

Mon: 16k Very Easy: 1:26:13 @5:23/km

Tue: 16k Easy: 1:19:01 @4:56/km

Wed: 8mile Tempo: 54:09 @4:12/km

First longer Tempo run of the training block. Wore new Adizero Boost for this. Lighter than the st5's but got used to them by the end I think. Got a nice rhythm going during the run and happy enough with how things are progressing. 1k w/u & 3k c/d

healy1835

Thu: 16k Recovery: 1:26:05 @5:23/km

Fri: 16k Easy: 1:21:15 @5:05/km

Sat: Hills 10x500m + w/u & c/d

Sun: 30k Long Run: 2:28:00 give or take a few seconds @4:56/km

Weekly Total: 125km

Not a whole lot to report from these runs. Watch died about 6k into the long run, so the planned progressive splits were done by feel, which didn't work out too badly in the end I think. Biggest weekly total ever for me. Feeling pretty good and had a few well earned pints at the Kildare game.

Berlin Marathon 2017: Week 7 of 16

Mon: Rest day (planned). Managed to get out and walk the pooch but that was all I was good for. Had ran for the previous 30 days.

Tue: 16k Easy: 1:19:32 @4:58/km

Managed to roll my right ankle during this run but thankfully there didn't seem to be any damage done. It's mad how paranoid you feel about your fitness after taking a day off and a few pints....Going to race that 10mile race in Castleblayney on Sat week. Will give me something to build off before Tullamore Half Marathon.....

healy1835

Wed: Session 3x2miles @ 90% effort w/5 mins recovery.

Splits: 12:15, 12:24, 12:39

Usually would keep this for a week out from race but with 30k LR on Sunday, it came about this morning
Wasn't really looking forward to it, but bit the bullet and headed out towards the Naas Dual Carraigeway. It's not the most fantastic surface, but it's flat and relatively straight. Ran the splits hard. Had to cross over at the start of the last one, which added to a monumental downpour and appearance of some large puddles slowed me down, bit I felt decent on the last one, even though the splits would suggest i was struggling. Looking forward to giving the race a good rattle next week. 16.5k for the day.

ThebitterLemon

healy1835 wrote: »

Wed: Session 3x2miles @ 90% effort w/5 mins recovery.

Splits: 12:15, 12:24, 12:39

Usually would keep this for a week out from race but with 30k LR on Sunday, it came about this morning
Wasn't really looking forward to it, but bit the bullet and headed out towards the Naas Dual Carraigeway. It's not the most fantastic surface, but it's flat and relatively straight. Ran the splits hard. Had to cross over at the start of the last one, which added to a monumental downpour and appearance of some large puddles slowed me down, bit I felt decent on the last one, even though the splits would suggest i was struggling. Looking forward to giving the race a good rattle next week. 16.5k for the day.

Big drift between splits, tired, concentration or on purpose.

What's the 90% effort based off?

TbL

healy1835

ThebitterLemon wrote: »

Big drift between splits, tired, concentration or on purpose.

What's the 90% effort based off?

TbL

Yeah should have made it clearer that I had started the 3rd interval and was about 500m into it before I had to cross the dual carraigeway and get going again. This in addition to the downpour and the pretty big puddles that followed it meant it wasn't the smoothest trek back into Newbridge. I ran the middle one a bit slower as I had ran the first a bit quicker than planned and wanted to finish with a strong final interval. I was tiring at the end no doubt, but I was chasing lost time the whole way during the 2nd mile.

90% effort wasn't too scientific....i suppose it was based off what would be perceived as race effort at the moment and scale that back a bit.

Wanted a hard session and I definitely got one in in some dodgy conditions. Would be hopeful of going under 64mins next weekend but don't know a great deal about the race other than I'm in it

healy1835

Thu: 14k V Easy: 1:14:30 @5:19/km

Fri: 16k Easy: 1:22:24 @5:09/km

Sat: Fartlek Session: 20 x 60seconds @ <5k pace w/60secs easy

This was meant to be a 400's session but Saturday's timetable changed dramatically so it was this @6:30am or nothing.....tough enough going, realised into 3rd or 4th effort that I wasn't wearing flats. Gave it a good rattle though and despite the early time I felt I'd put in a decent shift.

Sun: 30k Long Run: 2:31:27 @5:03/km

This was a struggle. The Holy Trinity of my 3 & 5 year olds and Bella the dog all had me up at least twice each during the night, and I was in no more humour to do this. Wife suggested I shouldn't by the hack of me, but off I trotted. If I'm honest I phoned it In and the pace felt very comfortable, but I'm not sure I was mentally able for anything else this morning.

Weekly Total: 108km (with a day off )

pgarr

healy1835 wrote: »

Thu: 14k V Easy: 1:14:30 @5:19/km

Fri: 16k Easy: 1:22:24 @5:09/km

Sat: Fartlek Session: 20 x 60seconds @ <5k pace w/60secs easy

This was meant to be a 400's session but Saturday's timetable changed dramatically so it was this @6:30am or nothing.....tough enough going, realised into 3rd or 4th effort that I wasn't wearing flats. Gave it a good rattle though and despite the early time I felt I'd put in a decent shift.

Sun: 30k Long Run: 2:31:27 @5:03/km

This was a struggle. The Holy Trinity of my 3 & 5 year olds and Bella the dog all had me up at least twice each during the night, and I was in no more humour to do this. Wife suggested I shouldn't by the hack of me, but off I trotted. If I'm honest I phoned it In and the pace felt very comfortable, but I'm not sure I was mentally able for anything else this morning.

Weekly Total: 108km (with a day off )

Great consistency Healy. Will be seeing you on Saturday for castleblayney then?

healy1835

pgarr wrote: »

Great consistency Healy. Will be seeing you on Saturday for castleblayney then?

All things going well you will trek into the unknown for myself too, it was there or Ballynonty on Sunday depending on when Kildare were playing. Ill be a bit behind you but not too far i hope haven't raced properly since Raheny in January, anxious for a good performance....

healy1835

Berlin Marathon 2017 Week 8 of 16

Mon: 16k Recovery: 1:28:39 @5:32/km

Tue: AM 10k Easy: 53:30 @5:21/km
PM 10k Easy: 52:53 @5:13/km

Sleep has been hard to come by so was under instructions to take these runs nice & easy and not risk anything going awry

Wed: 12x300 Hills: Focus on getting a good effort in and turning legs over. Not going too bananas though. Got these in on a pretty steep gradient and felt great afterwards. 16k for the day.

Thu: AM 10.26km Easy: 54:43 @5:21/km
PM 4.78km Easy: 25:45 @5:23/km

Fri: 6.5km Easy: 33:11 @5:06/km

Sat: Blayney Rockets 10 Mile 65:55 @4:04/km

So I've finally got a race in this training block and I'm happy out after it. The time was in the lower end of expectations, 64-65 mins was the plan so it DID go to plan I suppose. So what can I take away from it.....

+'s
* it's a big PB. I was delighted with my 73:xx in Frank Duffy last year, so this is a good indicator of the improvements I've made in the last year.

* I felt strong for the most part out there. I was a little anxious after my DNF in Enniscorthy earlier in the year, added to the fact that the Raheny 5 was the only race I'd finished this year. I put a good effort in and it was good to go through some of the emotions of a tough race.

* I found the course tough so to run a good time makes me happy I'd never raced on a hilly track like it before. Now I don't know if it's considered a hilly course in the greater scheme of things, but it was new territory for me. I feel like if I had of known the course there was an extra 30/40 seconds there for me on Saturday.

*No niggles in my calves, hamstrings or glutes which have reared their ugly heads in the past.

-'s
*I didn't pace it correctly. I tried to keep even splits throughout and didn't really pay enough attention to the course profile. I don't think I ran the downhill or uphill sections particularly smart. First 8k was 32:16 & second was 32:55. But I had a couple of poor kms coming in where I got isolated and didn't push as hard as I should have.

*I didn't put enough fuel in the tank. I'd a bowl of porridge at 7:30am and nothing else before the race @11. Should have done better here. Stomach was definitely empty and not feeling great towards the end.

*had to leave sharpish enough and didn't get to hang around after to catch up with a couple of people id planned to. Well, at least Kildare won't be interfering with my training for the rest of the year.....

So with that race behind me, I'm confident that I can improve again going into Tullamore. This race was all about warming up for my half and I expect to beat this time with my 10mile split in my half marathon and that's what I'll be aiming to do.

The race was very well run, and I'd hope to run it again in the future. Stadium finish was a nice touch, but GAA pitches are too big for laps of honour!

Sun: 10k with Pooch. Somewhere around an hour. A little tender, partly due to race, mostly due to post match (and PB) pints.

110k for the week.

El Caballo

Impressive improvement over the last year you're knocking out some tasty volume in training as well. well done in Castleblayney, cracking result and well deserved and it looks like you're shaping up well for Berlin:)

Kennyg71

Fantastic result, that is some PB improvement in such a short time, keep up the good work, must be brimming with confidence after that.