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The continuing story of a quack who's gone to the dogs
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ThebitterLemon wrote: »Christ if that's the case and I can get down to a racing weight, forget the sub 3 I'll be hitting 2.30
TbL
P is talking about sub 3 hour marathons not sub 3 minute 100metres..........0 -
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Annie get your Run wrote: »
He's talking about wearing tights over on his log, only a matter of time before he had a wig to go with them :O.
Weather warning my ar$e , I didn't see any yellow weather.0 -
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Monday 16/1
An hour of pilates followed by 5k recovery.
Total 5.3k @ 5:45/k
Tuesday 17/1
The plan had 10 miles with 5 @ LT pace. I was a bit wrecked after work so decided to leave the speed work for tomorrow and just do the regular 5 miles. It was a lovely evening and 9 people showed up for our informal little running group. A new record! Good craic as usual.
Total 8k @ 5:11/k
Wednesday 18/1
I had been hoping to do my long run on Wednesday but it would probably be a bit much if I wanted to do the LT session as well. Off to Newport again and met up with two women, both very strong trail and ultra runners. We headed out the Achill spur, a track on the mountain side running more or less parallel to the Great Western Greenway. Its hilly and rough underfoot with fantastic views and near total isolation, lovely to run on. After 8 miles we came down on to the greenway for the return and this is where I headed on for my 5 miles at LT pace. The target was 4:05-4:10/k and it felt reasonably ok to hold this pace, though I might have been slightly assisted by a breeze. Splits 4:02, 4:09, 4:04, 4:12, 4:04, 4:09, 4:06, 4:07. Variations accounted for by the gradient. Jogged back to meet my friends and finished out with about 14 miles. Happy with the session.
Total 23.3k @ 5:09/k
Thursday 19/1
Met two friends and ran 8k. I had hoped to do this really slowly but it was difficult to slow the others.
Total 8.4k @ 5:33/k
Friday 20/1
Run 1, Inishturk.
I was visiting Inish Turk with work and had an hour to kill. Theres a 5k loop walk so I set off to run it. This is probably the most scenic 5k route I have ever done. I took lots of pictures ,some were on Strava, but they dont really do it justice. The rugged beauty, the isolation, the power of the ocean are staggering. Would recommend to anyone who gets the chance.
5k @ 5:56/k
Run 2, 7 miles.
Back to reality and once again did as much as I could fit in before collecting the young lad from swimming. Found it tough, could hardly manage recovery pace by times. not surprised after the hard session on wednesday and the milage.
Total 11.1k @ 5:39/k
Saturday 21/1
Saturday night was scheduled for the birthday party of one of my running buddies, hence there was no point planning a long run for Sunday morning, it had to be today. Set off in the afternoon with a friend. He was supposed to do 11 miles but in the last mile he came to a standstill. Being a good friend I carried on and left him on the trail for the vultures and the mountain lions. OK, he walked. I might have settled for 18-20 miles but I got stubborn and ran far enough away from the car that the only option was to complete the 21 in the plan. The energy levels were fairly good but the old bod is starting to complain. There's aches, strains, creaks and occasional rattles. My strategy is to ignore them all and hope they'll go away, its worked well up to now. 21 miles done and off to the party. i was very well behaved, just had a few drinks and home in bed by 4:). There were very few long runs attempted today.
Total 33.8k @ 5:26/k
Sunday 22/1
Got up about noon and began the rehabilitation. Late afternoon I went to Castlebar hoping that a change of scenery might take my mind off the slog.
Worked a treat. Ran on the Castlebar greenway to the museum in Turlough and back. The head cleared after a mile or two and I quite enjoyed the run. In theory there should have been a few strides but today was not the day for strides. I was delighted to see the amount of people out walking, running and cycling on the greenway. Build it and they will come.
The legs felt much better today, I knew ignoring the niggles was the way to go:).
Today was the 55th and final day of my running streak. I'm taking a rest day tomorrow.
Total 16.1k @ 5:23/k
Weekly total 111 km (69 miles)
Highest milage week ever. I thought I'd come up a few miles short and only after my run today did I realise I'd actually done the prescribed weekly miles. Very happy. As usual I didn't follow the plan very closely but somehow got the volume, the speed work and the long run. Not bad.0 -
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great weeks training with some great variations. Fab streak too but ye you're body is telling you should have a rest day!!! WD40 works great on all the creaks & rattles
Definitely rest today. However the plan has 2 runs tomorrow, 6 am and 4 pm, which I'll probably do as 5+5. Still 7 runs this week so...
I'm on industrial doses of wd40, it's impossible to get parts for anything over 40 years
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Crikey, that's a heavy week P and all quality. Sounds like a great network of runners and terrain up that way
Do you eat much fish? Fish oils are great to keep the joints oiled, I take Omega 3 6 9, don't know if it makes a blind bit of difference but I feel like it does the job of WD40 from the inside
p.s. Heading to Westport next Sunday, the 29th and staying until Tuesday evening if you've a slooooooww recovery run pencilled in and feel like company, let me know. Or a jaunt up the reek, might bring the new wheels too so that's also an option.0 -
Crikey, that's a heavy week P and all quality. Sounds like a great network of runners and terrain up that way
Do you eat much fish? Fish oils are great to keep the joints oiled, I take Omega 3 6 9, don't know if it makes a blind bit of difference but I feel like it does the job of WD40 from the inside
p.s. Heading to Westport next Sunday, the 29th and staying until Tuesday evening if you've a slooooooww recovery run pencilled in and feel like company, let me know. Or a jaunt up the reek, might bring the new wheels too so that's also an option.
Yes, I eat a lot of fish. Mussels of course, all the time. In summer fresh mackerel straight from the sea to the pan . In leaner times its tuna sandwiches.
Delighted to hear you're coming this way. Sunday is long run day, Monday should be rest and Tuesday I run with my friends if you're still about. I'll be in touch and we'll organise something, even if it's only a pint ;D.0 -
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I brought some music with me, a playlist of Scandinavian folk downloaded from Spotify (yes, I'm down with the kids and technology).
Eh no, no you're notFinally, an anecdote.
Just what sort of a fcuking plan is this? That which is ostensibly crazy to the reasonable observer can so easily become normalised by the fanatic.
Brilliant and so true! That's quite a weeks work P. 0 -
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Savage running P....
Had planned to go down and support, but just couldn't face it in the end....
A great run by yourself no matter how you look at it.
1:27:06 and you not feeling 100% and a windy day...... Enough to make a man sick
Well done again 0 -
Ok, my now fortnightly update. With the help of strava I might recall some of it.
Monday 20/2
Went to Dublin in the evening for an early flight. No pilates, no run.
Tuesday 21/2
Work travel. Early flight to Portugal, checked in and straight to work. Finished late and straight to dinner. No hope of running.
Wednesday 22/2
I had hoped to get out early but it didn't happen. Worked 8am to 9pm followed by more fine dining courtesy of our hosts. No run, a pattern is emerging. At sea during the day looking longingly at the cliffs along which I have run in the past. Must try harder.
Thursday 23/2
Ignoring the previous nights round of food, beer, wine, unidentified spirits, more beer, cake...I made a superhuman effort to get out the door of the hotel at 6:30am. It was 13 degrees and flat calm, perfect for running. I did an out and back 8k along a wide but deserted road. Then off for another 12 hour shift.
8k @ 5:31/k
Friday 24/2
Finally had a couple of hours free to run. Out about 8am and ran in the same direction as yesterday. Made it down to the coast and followed a lovely springy boardwalk for a few k. Would have liked to go further but had a brief meeting to make on the way to the airport. Beautiful weather again, storm at home, felt ok for this run considering the schedule. Afternoon flight back to Dublin followed by the long drive west.
15k @ 5:25/k
Saturday 25/2
Feeling wrecked after the week and already written off in terms of milage.
I just did the local parkrun at about marathon pace to restore some normality.
5k @ 4:20/k
Sunday 26/2
Absolutely vile weather with wind and rain. All my friends would commit to was 12 miles. I wasn't keen to add a few miles solo. On the way back one of the lads was getting very cold so someone suggested taking a shorter route and leaving it at 11, I didn't object.
17.6k @ 5:11/k.
Weekly total 45.6k (28 miles)
My lowest for some time, expected though.
Monday 27/2
Pilates after work. I'm in the advanced class now.
A short recovery run afterwards.
4.7k @ 5:17/k
Tuesday 28/2
Set out in the evening for 8 miles with 5 x 600m at 5k pace with 90 seconds recovery. The plan was nail the intervals first and then meet up with the group for our usual 8k. In theory the intervals should be about 3:40 per k but I struggle to run fast by myself especially in the dark, so I tried to just put in some sort of decent effort. The first two were downhill, one flat and two uphill. the uphill ones were faster and about the right effort level. Interval splits were 4:10, 3:50, 3:50, 3:52, 3:52. Not too bad.
Followed by a pleasant 8k.
4.7k @ 4:27/k
8k @ 5:23/k
Wednesday 1/3
Normality restored. Met my two buddies and ran 12.5 miles on the high trail and the greenway. The weather was lovely and this should have been easy but I felt strangely weak. With my goal half coming up this was unwelcome. hoping it was the effect of the previous week and last nights session and not the beginnings of the virus my wife and son have been suffering from.
20.2k @ 5:26/k
Thursday 2/3
The original plan was for a double but when the alarm went off I failed to get up:D, really thinking that wrt saturday the greatest benefit would come from rest. Hoped to get a nice bit in the evening but working late again so just time for 8k with a few strides. Felt a lot better, all may not be lost.
8k @ 5:11/k
Friday 3/3
Long day at work, no run, horrendous forecast for tomorrow....hmmmm
Saturday 4/3
Kinvara half marathon
This had always been a big goal for me. It was to be a test of the high milage plan and the basis of choosing a target for Rotterdam. Last year I ran a pb of 1:28:20 here on a windy day. I had the benefit of the 90 minute pacers to shelter behind on the long, exposed headwind section and finished strongly. I hadnt come close to this time in two subsequent halfs last year, though I improved at other distances. This year I had 1:27 or thereabouts in mind, which is 4:07/k. The forecast was similar, wind northwest force 5 to 7, not quite a gale but close. From km 8 to 16 you run pretty much due NW and theres almost no cover. If I was to proceed with the 1:27 plan I'd have no pacers to shelter from.
Three of us travelled from here, with a good few others going separately. We arrived in good time, met the gang and collected the numbers. Whilst it was breezy the rain seemed to be holding off. Decided to run with a long sleeved base layer under the club singlet. I was tempted to run with the safety of the 90 minute group and try to push on at the end for a small pb but thought better of it. I'd go with plan A and drop back early if it was too much. Best wishes to all my friends and at 12:10 we were off.
Km 1-8
I did the lap of town with the 90 minute group and when we straightened up I pushed up a bit and took a position behind the 85 minute group. I could see straight away there would be very few running between the two groups. I spoke briefly with a guy from Galway in the hope of recruiting an accomplice but his target was a bit slower than mine and before long I was resigned to running solo. We had a tailwind on this section and I fell into a comfortable groove about 4:06/k. It felt like a big step up, every half I've raced in the last few years I've been aiming for 4:15 or so.
Splits 4:11,4:05, 4:05, 4:04, 4:06, 4:08, 4:06, 4:06.
Km 8-16
As soon as we turned right at 8k it was a whole different ball game. We were pretty straight into the wind and the hr and effort levels went up accordingly. I knew there was no way I could keep to 4:07/k so just tried to do what I could and not lose too much time whilst not going too far in to the red either. Nobody passed me and I passed a few, mostly refugees from the 85 minute group. I caught up with one guy and drafted behind him for a minute or so but he was visibly slowing so I had to press on. There was brief respite around 12k when we went through a partly sheltered dip but then we took a slight right and the next 4 k were tougher if anything.
Splits 9-16 4:12, 4:10, 4:18, 4:14, 4:09, 4:10, 4:25, 4;09.
Km 16-Finish
We took a hard right just before 16k and the relief from the wind was instant. There are a few little steep climbs along here but nevertheless the pace went right up. My average pace had slipped to 4:10/k at this stage, I calculated that to hit my 1:27 target I'd need to do the last 5 k about 19:40. Not likely but a pb was definitely on the cards , I started to feel very positive and pushed on. At 17k I caught up with a club mate, a lad I wouldn't normally be able to compete with, he told me to keep pushing. Along here I ran a 3:55 and started to worry that I might have started the final push too soon. There were still a few hilly k to go so I eased off very slightly. To km 20 I kept picking people off gradually, no sign of anyone coming from behind. The last k is downhill so I gave it socks, emptied the tank though the tank was pretty empty already and any acceleration was marginal. Crossed the line very happy with the days work/
Splits 17-21.1 3:55, 4:09, 4:03, 3:55, 3:50, 3:40( 0.1).
Last 5k was about 19:50
Chip time 1:27:06 (4:27/k)
Afterwards welcomed back my friends, most of whom also pb'd, maybe the conditions weren't so bad:).
Met up with Bawnmore Ent who had just run sub 90 and looks to be in good shape for Boston. Nice spread put on by the organisers, lovely running tops. Well done to all concerned, this is a great event.
Final thoughts. A few people are trying to convince me that on a better day and a flat course I'd be well under 1:26 and should go for the sub 3 in Rotterdam. I'm not convinced, the target as it stands is a solid sub 3:05, run with negative splits. Weather permitting!
Sunday 5/4
Had a few pb beers last night, my friends were all too lightweight to run this morning. Headed out by myself and did 11 miles easy, collecting the car on the way.
17.6k @ 5:16/k
Weekly total 84.6k ( 52.6 miles)
About 15 miles short of what was planned. Again.0 -
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Nice running at the weekend P How is tapering going? Has the madness set in?
Thanks, Neady. Tapering is hit and miss, a bit like the whole programme. Should be doing intervals and stuff, did slow 10 miler, a few strides. Skipped the 3 x 1600 at 5k pace, I'll do a 20 minute parkrun tomorrow instead, it's more fun. Cycled to work a few times...
Taper madness has set in big time, on my mind constantly yet I keep thinking there's something I'm forgetting. The usual.0 -
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