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Berlin Q or Bust: Road to sub 2:45
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Great running Healy! I was hoping to run into you but hey - there will be many other days . Glad we both accomplished what we set out to do.
I would agree it's a tough little course in Castleblayney. Was not expecting it myself either. There is a nice balance about it overall - be a great loop for long runs
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Berlin Marathon 2017: Week 9 of 16
So after talking to my mate who looks after my training programme it was decided that the week would be easy running,focussing on getting the distance in and no doing any sessions. The race did take a bit out of me, but looking back on the previous few weeks a little drop in intensity was prescribed. Also a factor was an impending trip to Liverpool next weekend on a stag which means next weeks running will be limited to 5 days, including a hard session and a, gulp, 36k Long Run.
Mon: 16k Easy: 1:23:58 @5:15/km
Tue: 10k Easy: 52:01 @5:12/km
Was meant to be a double, but a 4th birthday party and about 7k logged in around the Zoo (5k of which were spent with a newly turned 4 year old on my shoulders) put paid to that.
Wed: 20k Easy: 1:41:21 @5:04/km
Ended up doing 20k. Was feeling good, I'd missed the second 10k the previous day and I was off to the United game in the Aviva that evening so I thought why not....
Thu: 16k Easy: 1:20:49 @5:03/km
Made a trip down to the scarecrow festival in Durrow. Got my wife to drop me on the outskirts of Kildare town and ran the rest of the way back to Newbridge
Fri: 30k Long Run: 2:34:48 @5:10/km
Ended up doing 3 loops around Newbridge. I hate loops, particularly ones that involve passing my house 3 times! But it got done, 66k over the last 3 days, that's a first anyway.
Sat: 16k Recovery: 1:25:04 @5:19/km
Sun: 16k Easy: 1:23:20 @5:12/km
Did a few km across the plains, ran with a chap for a while,nice and easy running, feeling a bit sprightlier by the end
Weekly Total: 124 km0 -
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Berlin Marathon 2017: Week 10 of 16
Mon: 5x2k repeats @7:50 w/90 sec recovery
Splits: 7:44, 7:44, 7:42, 7:38, 7:42
My sessions have been building nicely each week, but some have been a little uneven in splits for various reasons. The plan has been not to ramp up intensity too quickly. So today 7:50's were the base number, but to go faster if 3:55kms felt too easy. I wanted fairly even splits so after a very quick first km I relaxed and felt like 7:44 would be good nick to aim for. I could have pushed harder but I wanted to nail a pace that I could maintain for 5 reps.
I'd watched Nick Symmonds vlog the other day and he was talking about the second last rep being the toughest and most important, as you'll generally find it in you to crank out the last rep. I've been guilty in the past of taking the 2nd last interval a bit easier in order to finish strong so I made sure that wouldn't happen today
So definitely my most controlled session so far. Still not firing at 100%, but I'm getting very close. 48 days to Berlin
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Tue: 16k V Easy: 1:24:01 @5:15/km
Wed: 16k Easy: 1:20:05 @5:00/km
Thu: 36k Long Run: 3:04:21 @5:07/km
Well, that was tough enough. Organisation-wise it was a disaster. Route changed from a (preferred) 36k route to 3 x 12k loops of Newbridge. Changed from running with a mate to running on my todd, and finally ended up having to change the time very late in the day to suit my Dad who was minding the two boys. So in short, I was sort of dreading it. It ended up ok.....I've never ran this far in training and I was in decent shape afterwards. The loops were tough, particularly the middle one, but yeah I'm delighted to get this under my belt. I've another 36k lined up in the training block but it felt good to be able to crank one of these out. I'm still at the stage where I look at the watch and feel slightly bewildered that I've managed to run these distances! 140k for the last 7 days......touch wood the body is holding up. Will get a nice recovery run in the morning and then head for Liverpool for a stag which will be the last time on the sauce before Berlin. 0 -
Tue: 16k V Easy: 1:24:01 @5:15/km
Wed: 16k Easy: 1:20:05 @5:00/km
Thu: 36k Long Run: 3:04:21 @5:07/km
Well, that was tough enough. Organisation-wise it was a disaster. Route changed from a (preferred) 36k route to 3 x 12k loops of Newbridge. Changed from running with a mate to running on my todd, and finally ended up having to change the time very late in the day to suit my Dad who was minding the two boys. So in short, I was sort of dreading it. It ended up ok.....I've never ran this far in training and I was in decent shape afterwards. The loops were tough, particularly the middle one, but yeah I'm delighted to get this under my belt. I've another 36k lined up in the training block but it felt good to be able to crank one of these out. I'm still at the stage where I look at the watch and feel slightly bewildered that I've managed to run these distances! 140k for the last 7 days......touch wood the body is holding up. Will get a nice recovery run in the morning and then head for Liverpool for a stag which will be the last time on the sauce before Berlin.
Those loops sound killer, fair play . Tons of mileage bud , well earned stag break 0 -
Berlin Marathon 2017: Week 11 of 16
Mon: 10k Stag Recovery: 53:18 @5:18/km
Better than nothing I suppose. Body still, just about, in one piece.
Tue: 10k Easy: 53:08 @5:17/km
Was meant to be the first part of a double but some family stuff put paid to that.
Wed: 16k Easy: 1:22:32 @5:09/km
Had to push a hill session to Thurs as I was required to go to IKEA to buy bunk beds! Got the beds and headed off towards Ballymun curious as to how far 8k would get me....to which Christchurch was the answer! Very enjoyable run through parts of the city I had only ever driven through previously....some sneaky drags in there too
Thursday: 10x500 hills, up hill 85% effort and downhill recovery. 3k w/u & c/d.
Good to be back on Braveheart Hill. Not so good to drop a hammer on my left big toe later in the day assembling the aforementioned bunk beds. Only dumb luck kept the toe intact for Berlin. No lasting damage done!
Friday: 10k AM: 48:27 @4:51/km
10k PM: 49:26 @4:56/km
Felt good today....been a mental week on the home front, but back on track.
Saturday: Plan was 3x2miles @90% effort. Window closed dramatically to about 45mins just as I was lacing up the flats to head out the door.
Decided to get a 2k warm up in and run 5k hard, @that 90% effort mark. Not ideal but it would be something. So went out and back the Naas Dualcarraigeway outside Wyeth, pissed rain,wore a jacket.....but came in with a 19:04 5k.
I've only ever ran one 5k which was a park run before Chrimbo (18:57), but I'd be happy with this effort. Managed to get an easy 6k that evening with the pooch.
Sunday: 26k Long Run: 2:13:40 @5:08/km
Instructions were to run this 'very, very easy' which I did. After last week's 36k it was amazing how easy this actually felt. Really didn't take a lot out of me, and was in a great frame of mind after it.
Weekly Total: 113km
Tullamore on Saturday is an important one. Target time for Berlin will have a lot to do with how I perform and feel there. I'm going to give it a good rattle and see what happens.0 -
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ThebitterLemon wrote: »That's a really really impressive and consistent 400 metre session.
You've been steadily bashing out solid sessions, I'm a bit jealous
TbL
It won't be too long until you're back where you need to be. Was just reading back over your log, your op happened during my self imposed exile from these parts....how is the knee holding up? Any niggles? After doing my ACL twice I can feel your pain!0 -
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Best of luck tomorrow J, have a great race.
I know its not the "main thing" but do you have you a target in mind?
Cheers no it's not the "main thing", but it will have a bearing on what time I decide to target in the "main thing"
i think I can go sub 1:25 tomorrow. Plan is to get through 10miles in 65min and then hopefully be in a position to put in a good last 5k.....0 -
Cheers no it's not the "main thing", but it will have a bearing on what time I decide to target in the "main thing"
i think I can go sub 1:25 tomorrow. Plan is to get through 10miles in 65min and then hopefully be in a position to put in a good last 5k.....
Think you'll surprise yourself, recent training would suggest you're capable of that, just don't go daft for the first couple of miles. Everyone knows this but it's so easy to get caught up in an adrenaline rush at the start and ruin your run.
Have a good one
TbL0 -
Tullamore Half Marathon: 1:25:52 @4:04/km
Pre Race: got down to Tullamore in decent time. Sun splitting the rocks, brilliantly organised parking and registration. I was really pumped pre race and had to try and calm myself at the start line. A very late pre race call of mature down a residential lane calmed me a bit.
Race:
1-5k 20:06 @4:01/km
A couple of downhill kms here so i tried not to go too hard mindful of some sound advice from TBL this week on pace at 5k and feeling fairly good. Great pockets of support out and about on the roads which was cool
6-10k 20:25 @4:05/km
The hardest stretch of the course I found here. A couple of long enough drags, and as is my wont in these races i managed to get isolated. I don't know what it is about me, maybe I need to make a more concerted effort to latch onto a bunch but I just couldn't get on pace with anybody at this stage. I was having serious doubts about myself during this stretch and I mean serious doubts!
10-15k 20:41@4:08/km
Course started to level out a bit and there was a couple of welcome downhill stretches which were appreciated. I was conscious of the fact I was beginning to slow somewhat, which i didn't really try to do anything about, preferring to leave it for the last few kms if I'd anything left in the tank. I know that 1:24xx is definitely not on and the target has to be 1:25:something now! Heat at this stage is a real issue. I'd taken a couple of hills of water at each station and taken on a gel at 10k, but I definitely should have drank more.
15k-Finish : 24:40 @3:59/km
Not gonna lie, this was a real struggle. I had to dig in and just keep telling myself the training will see me home. I spent half the time berating myself for not taking on enough liquids, the before I know it I've only a km left and I had picked up the pace. I managed to run the whole race with that Conor McGregor song in my head too which was interesting. The lap of the track is a bit of a blur, I'm definitely running on fumes at this stage. But got over the line in a 4min PB.
So I'm happy with the run, a big PB in tough enough conditions. I'm in great nick for Berlin, but not sub 3 nick. It was always going to be a stretch, but I'm going to have a crack at 3:05 now. Maybe if i hadn't lost those couple of months after Raheny I might have been in a position to go for it, but I did and I'm not. So there you go. 4 weeks to Berlin, let's do this 0 -
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So with maybe a 10k to come between now and Berlin this year has seen my PB's go from
5k: x to 18:57 (Naas Parkrun) my one and only 5k to date
5m: 36:15 to 30:55 Raheny 5 Mile
10k: 40:53 to '40:22' First 10k of my 10Miler. Haven't ran a 10k yet. Might run Blessington in two weeks and dip under 40
10m: 73:20 to 65:55 Castleblayney
Half: 1:29:57 to 1:25:55 Tullamore
So yeah, I'm happy with my progress. The couple of months I was injured and sick set me back a small bit, but (touch wood) I'm back to where I want to be now. I think my problem has been since Raheny I've tended to judge my PB's as to how close they are to the Sub 3 equivalents on the various calculators, rather than be happy with them and taking them for what they were; big bloody jumps!
I've missed the Race Series I have to say. I'm only running 3 years so racing is still a learning experience for me, and I do find the smaller races on the smaller country roads slightly more difficult to maintain concentration. I don't know if this affects anyone else or if it's just in my head 0 -
Berlin Marathon 2017: Week 13 of 16 :O
Mon: AM 8k Recovery
PM 8k Recovery
No watch, somewhere around 43ish for both.
Tue: 16k Steady: 1:12:31 @4:32/km
Had a frustrating day being let down by a mechanic and basically arsing around waiting for someone to show up and tow my car who never did. Was meant to do a double (2x10k), didn't get out until after 7. Just decided to run progressively harder and harder!! Not in the plan, definitely against my coaches advice for this week....but it felt good. Body in decent nick after Saturday thank God. Last 5k just over 21 mins
50 secs faster than last year's Frank Duffy time!! 0 -
So with maybe a 10k to come between now and Berlin this year has seen my PB's go from
5k: x to 18:57 (Naas Parkrun) my one and only 5k to date
5m: 36:15 to 30:55 Raheny 5 Mile
10k: 40:53 to '40:22' First 10k of my 10Miler. Haven't ran a 10k yet. Might run Blessington in two weeks and dip under 40
10m: 73:20 to 65:55 Castleblayney
Half: 1:29:57 to 1:25:55 Tullamore
So yeah, I'm happy with my progress. The couple of months I was injured and sick set me back a small bit, but (touch wood) I'm back to where I want to be now. I think my problem has been since Raheny I've tended to judge my PB's as to how close they are to the Sub 3 equivalents on the various calculators, rather than be happy with them and taking them for what they were; big bloody jumps!
I've missed the Race Series I have to say. I'm only running 3 years so racing is still a learning experience for me, and I do find the smaller races on the smaller country roads slightly more difficult to maintain concentration. I don't know if this affects anyone else or if it's just in my head
Amazing progress Healy. You're an inspiration mate. Keep doing what you're doing - Berlin is going to have 3 of the fastest men in the world racing I'm seriously jealous!!0 -
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Amazing progress Healy. You're an inspiration mate. Keep doing what you're doing - Berlin is going to have 3 of the fastest men in the world racing I'm seriously jealous!!
Sure in what other sport could you be a small part of (1/40000th) of such potentially momentous occasion. Just trying to keep calm and keep the show on the road....T-24 days 0 -
Wed: AM 8.5k: 41:15 @4:51/km
PM 8.25k: 41:43 @5:04/km
In and out of work, No car. No ill effects from previous night's run, but was warned to take the rest of the week easy enough.
Thu: 17.54k split over three runs. In and out of work (tbe shorter 7k route) and then one with the dog late on. Pace in or around 5:10 For the three runs.
Fri: 18k: 1:32:18 @5:08/km
Ran this with a mate who I hadn't ran with in a while. Run flew by, he's going for sub 3 in Dublin, so we had a great chat about training and racing. Made plans to run LR on Sunday together.
Sat: 16k: 1:20:15 @5:01/km
Tipping away around the town.
Sun: 20miles : 2:39:25 @4:57/km
Met my mate and one his running mates down in Monasterevin for this. 20 miles flew by, after running all my other Long Runs solo and over the same route more or less, this was great. Have never felt better during a run. Last long run of the training block. Have got in 3x30k, 2x32k & 1x36k, with a few more around 26/28k.
Weekly Total: 132.2k0 -
Berlin Marathon 2017: Week 14 of 16
Mon: The taper is upon us. Not as big a taper as previous marathons which is fair enough given where I am in comparison.
12.3K Recovery: 1:09:10 @5:37/km
Ambled around the plains on the Curragh. Legs felt good after previous day's 20miler but the ground was softer than I thought. A little tired afterwards.
Tue: 16k Easy: 1:24:21 @5:16/km
Was meant to split this up as a double, 10 & 6, but that just didnt happen. Ran around Kildare town and back to the Curragh. Nice run on a route I hadn't ran in ages.
Wed: 6x1mile repeats. 2 mins recovery.
Plan was to not go too crazy, but the target was 6:10 miles, not worrying if I was a few seconds out and definitely not going much faster than 6:10. Felt better as the session went on. I don't know if it's just a bit of paranoia settling in, but I'm feeling niggles. Little things here and there. My glutes were a little tight today, left leg a little sore during this session. Nothing major but I'm having second thoughts about a 10k this weekend. Maybe the memory of Enniscorthy 10k is fresh in my mind....
Splits: 6:18, 6:15, 6:13, 6:06, 6:06, 6:08
Tired after this....
Thu:
Thought about taking today off but was up in town so got in early for 10k in the PP. : 54:49 @5:29/km
So yeah, not sure about the weekend....0 -
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Berlin Marathon 2017: Week 14 of 16
Mon: The taper is upon us. Not as big a taper as previous marathons which is fair enough given where I am in comparison.
12.3K Recovery: 1:09:10 @5:37/km
Ambled around the plains on the Curragh. Legs felt good after previous day's 20miler but the ground was softer than I thought. A little tired afterwards.
Tue: 16k Easy: 1:24:21 @5:16/km
Was meant to split this up as a double, 10 & 6, but that just didnt happen. Ran around Kildare town and back to the Curragh. Nice run on a route I hadn't ran in ages.
Wed: 6x1mile repeats. 2 mins recovery.
Plan was to not go too crazy, but the target was 6:10 miles, not worrying if I was a few seconds out and definitely not going much faster than 6:10. Felt better as the session went on. I don't know if it's just a bit of paranoia settling in, but I'm feeling niggles. Little things here and there. My glutes were a little tight today, left leg a little sore during this session. Nothing major but I'm having second thoughts about a 10k this weekend. Maybe the memory of Enniscorthy 10k is fresh in my mind....
Splits: 6:18, 6:15, 6:13, 6:06, 6:06, 6:08
Tired after this....
Thu:
Thought about taking today off but was up in town so got in early for 10k in the PP. : 54:49 @5:29/km
So yeah, not sure about the weekend....
You're a monster mate. I did a similar 6 mile tempo session (6:10 pacing) 2 weeks out from longford and ran 2:50.
I saw your post in the Sub 3 thread. I'm not experienced enough to give an opinion on goal time, only my own experiences. If you're torn over a 5 minute time difference here's my view :
You will hit the sub 3. You will hit well faster than it too. Maybe Berlin, maybe not. But there is no need to force it. Running is a long term journey I would hope for all of us here.
I was happy to slip back from 2:45 to 2:50 for longford, and on reflection not only am I proud of the decision but I am excited for the improvement to come.
And you know what? The time was almost completely irrelevant at the finish and now. Those numbers will drop with consistency and hunger. But the experience of the day at one of the worlds biggest marathons? That won't happen too often 0 -
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Fri: 5k Easy with 4x100m strides: 24:12 @ 4:50/km
Stretch of the legs at lunchtime. Feeling a few little niggles but decided that they weren't actually anything worth worrying about.
Sat: Moone 10k
Signed up late in the day for this. Ran it last year and enjoyed it, so it makes it the first race I've returned to and know the course outside of the Race Series
My advice was to go out easy, 4:05's, even a couple of 4:10's, start to pick it up a bit and put in a good effort for the last 3km's. This was decided after Wednesday's session where I felt a bit ****e afterwards
Well today I got to Moone relatively late, got a out for a couple of km's warm up, a few strides. Chatted to one of my best mates who lives down that neck of the woods and before I know it we're away......
Result: 38:56 @ 3:54/km
So yeah, felt like a million dollars out there today. Decided to run @90% effort, and pick it up towards the end. Decided that I'd go out at around 4min km's and see where those took me. Race started, 3:50, 3:54 first couple of km's. I knew the start was a bit of a downhill so these didn't alarm me and effort levels were on point.
Still, with my misgivings rattling around I said I'd reign things in and stick to the plan. Ended up on my own from about 2km to 7km. Wasn't passed by anyone, and I managed to pick off a couple of runners who were ahead of me for those km's. The difference it makes when you know a course is a bit mad, and the undulating nature of the course didn't bother me as opposed to a couple of races this year when I didn't know what the course was like. I felt really comfortable and debated just hammering the second 5k, but again I held back.
4:03, 3:56, 4:03, 3:56, 4:01....so got to 7k and got back level with a Rathfarnham runner who I'd been trailing the whole race. Ran with him for a km, had a bit of chat, started to pick things up and with 2k to go I tried to put the hammer down and finish strong. Quick look at the watch told me that 39mins was a possibility. So yeah, powered on for home, finished with my two fastest kilometres, the last of which included the nasty up hill finish....3:52, 3:46, 3:36
Finish Time: 38:56 PB
Feeling great after that. In my almost 3 years of running 40mins for a 10k has always been a number I've looked at. I never thought I'd break it running within myself!! Feeling great after this. The encouragement I've gotten on here has been great as well. I'm very conscious that there will be days when things don't go my way, so days like today are to be appreciated.....Berlin is calling 0 -
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Swashbuckler wrote: »Great running and a pretty spectacular last km!
Yeah i just went for it! It's up hill but the finishing line is in sight which is a great motivator 0 -
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Swashbuckler wrote: »Well done. That was some training block. Fantastic running. What's the target for Berlin? I remember you had an initial target of 3:05. Has that changed? Did you formulate the training plan yourself?
Cheers yeah 3:05 is still the target, although I have gotten to this point after a lot of procrastinating! I think I'm pretty close to sub 3 shape, but it can keep for this one. If I go under 3:05 then a sub 3 will take care of itself the next time out!
Didn't formulate the plan no. I'm lucky enough to have a mate who'd be an elite marathon runner so I've been blessed to have him look after my training since I started a couple of years ago 0 -
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