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Berlin Q or Bust: Road to sub 2:45
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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.
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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.... 0
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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.0 -
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.0 -
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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.0 -
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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 0 -
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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.0 -
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?
TbL0 -
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 0 -
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 ) 0 -
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? 0 -
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.... 0 -
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.0 -
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