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Berlin Q or Bust: Road to sub 2:45
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I've entered the lottery I'll see what happensSwashbuckler wrote: »Did you get in? I have a buddies code. Torn what to do.
That would be some debut! I'll leave that one SwashbucklerThis I would love to see.. hi my name is S, this will be my first marathon. I'm hoping to run 2:49:59
Sorry for the hijack0 -
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Swashbuckler and Mellow Yellow, stop this now. Enjoy yereselves until Christmas. Work starts then. Some faster stuff and base building until June, Marathon training then. Looking forward to seeing how ye get on. Let's make Trim 10 Mile in February official and we'll all have a good rattle at sub 60
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Have been for a few runs since DCM. Taking a couple of down weeks which were non-negotiable Body feels fine, but there's no point in doing miles for the sake of it or doing any quicker stuff. I'll be back into it soon enough and I've enjoyed the break from being in a block.
Wed: 5k: 27:38 @5:31/km
Was away with the family for a couple of days after DCM. Went for a very hilly run in Wicklow, no craic at all!
Thu: 6.5k: 33:50 @5:12/km
Fri: 9k: 44:44 @4:58/km
Spent most of weekend in hospital with the Da. Bit of a scare but he's fine now thank God.
Tue: 10.3k: 51:20 @5:00/km
Wed: 8k: 38:16 @4:47/km0 -
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Thu: 8.4k: 40:29 @4:49/km
Found the trail in St Catherine's Park in Leixlip that proved elusive the previous morning. Lovely spot for a run.
Fri: 5 Miles easy on the plains. 39mins-ish. On the plains after school, sans watch.
Sat: 14k: 1:03:34 @4:32/km
Just letting the body decide naturally when to up distance and speed. Felt great on this one and found myself winding up things naturally towards the end of the run. (GPS all over the place, threw in 3:51 mile in the middle of the run
) Hotel & Flights booked for Manchester now. Trim 10 Mile entered too. Might do a shorter race in December but only if it suits. Feeling VERY positive about next year 0 -
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Sun: Rest. Down to Carlow with the 2 boys to see Sarsfields beaten in the Leinster club. Disappointing exit but the the County title is more than enough for this year
Mon: Rest. Well I say rest, my plans for a evening trot were scuppered by my lovely wife's plans for me to paint the sitting room!
Tue: AM: 7.5k: 35:14 @4:42/km
Into work...
PM: 11k: 48:55 @4:27/km
Wound it up a bit on the way home. Legs feeling great.
Wed: Rest. See Monday
Thu: 8Miles: 65ish
Watch had been taken off for previous evenings decorating and subsequently forgotten. Trot around the plains with my training partner, nice debrief after DCM.
Fri: Session: 4x1min on/off, 6mins on/6mins off, 4x1min on/off @5k-ish pace.
First session since DCM. Just ran it on feel and felt pretty strong if I'm honest. First couple of 60 secs 'on' were a little bit of a shock to the system, but settled after that and felt really strong on the 6mins in the middle. Have a vague idea of doing a 5k in the next couple of weeks. We'll see.....
Paces /km were;
(3:12,3:14,3:15,3:17) 4 x 1min
(3:18) 6 mins
(3:13,3:09,3:09,3:16) 4 x 1min
12k in all for the day.0 -
Sat: 4 Miles Easy: 32:29 @5:03/km
Easy, inc pick up for the last 400m @ 3:52/km
Sun: 20.4k: 1:44:52/km @5:09/km
Enjoyable saunter across the frozen plains with a couple of buddies. Great chats going on.
70k for the week.
Mon: 10k Easy: 48:45 @4:52/km
Easy after work.
Tue: 11k Easy: 52:48 @4:48/km
Easy on the plains. Retired one of my pairs of Epic Reacts after this one, nearly 1000k in them. Great mileage shoe.
Wed: Session: I'm probably now going to do the Jingle Bells 5k as I'm actually about that day and not on the Santa Steam train as I'd thought (it's the previous week). So I'm basically winging it, doing a couple of shorter stuff workouts, chosen at random and will show up and hope for the best
I've only ever ran three 5k's before and they've all been varying degrees of meh....maybe someday I'll get an urge to train for one, but I don't think that's coming anytime soon. I know some of my training would suggest that I could potentially do something decent over the distance, but I think you have to really want to do it too. I mean, the prospect of breaking 17 or 16:30 or 16 doesn't get my juices flowing in the way as sub 60 for 10 miles or sub 80 for the Half....but regardless of this, the next 2 weeks will be 5k orientated
So after last Friday's 4x1min, 6min 4x1min session, I again trawled the interweb, and came upon a 5k ladder workout, 1600,1200,1000,600,400,200 with recovery jogs of half the distance. Decided I'd run the Mile @my current 5k PB pace (17:34....I know, you don't have to say it Barry!) and then try and wind things up each time.
Session worked out pretty ok in the end, was working bloody hard though almost all of the efforts seemed to be into the wind on the loop, and most of the recoveries were downwind, so I really found myself working hard. It's just a different animal to marathon training, and on a pissy November afternoon after a head melting day in work, I was no more in the humour to do it. Paces were as follows;
1600 @3:31
1200 @3:27
1000 @3:27
600 @3:25
400 @3:15
200 @3:05
Inc w/u and c/d about 12k for the day.
After the first 1600, I'd decided that I wasn't running the Jingle Bells as this was too much like hard work!...ran my way into the session though and felt pretty strong by the end. Meeting the man in charge for a few pints at the weekend to debrief and figure out a plan of action for Manchester. Looking forward to marathon training again, better than this 5k stuff anyway 0 -
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Training still relaxed enough atm. Have done two 5k sessions the last couple of weeks and will try and fit one in over the next couple of days, but between work stuff and a family funeral I may not get a session in. Casual enough about things still though....how the next week's running goes wont affect how I run the Jingle Bells 5k. I'm going out hard and if I blow, i blow and it'll be spectacular
Thu: 10k Easy: 49:48 @4:58/km
Trot on the plains...
Fri: 4 Miles Easy: 31:00 @4:49/km
Picked it up the last mile. Wasn't going to run but felt like stretching the legs.
Sat: 18.5k: 1:26:15 @4:40/km
Had thought about a session or a parkrun in the morning, but neither happened. Mate was going for a longish run so I just headed out with him in the afternoon. Felt great, would have like to have gone longer, but time was against me.
Sun: 8 Miles: 59:12 @4:36/km
Scaldy enough weather, just went on feel, watch under a few layers, was pleasantly surprised by the pace. Didn't feel that fast.
80k for the week.
Mon: 11k Easy: 54:05 @4:55/km
Time was approximate. Sold my Fenix 3 as I have a 645 Music reserved in Argos on Friday. Alas it meant I'm matchless for the week.
Tue: AM: 7.5k
PM: 9.5k
Two commutes.
Wed: 10 Miles: 1:14:45 @4:38/km
Up in Leixlip again and got this in before a work thing. Had the phone with me so recorded it on the phone; finicky enough. I miss the watch was tipping along for this one, considering the stops at lights and roads I was probably moving closer to 4:30 pace for this.
Next years plans firming up a bit. The boss wants me to race Raheny & Trim, which I secretly wanted to do but I didn't even ask him as I thought it wouldn't be a runner. Have the block fairly sorted for Manchester. Wasnt successful in the Berlin ballot, so it's looking like Amsterdam in the Autumn. I think I'll leave Berlin until I get the Qualifying time 0 -
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