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04-04-2017 11:32am#1
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Week Aug 6th - Aug 12th(75km)
Overall the calf felt good until after the weekend long run. As expected the Killiney hill loop and that crazy southerly wind took it out of me. My stamina has been affected by not getting decent intervals in. Before I could get a 30km in at MP with enough left over to keep me confident. After this weekends test at MP batteries were empty once I turned back into wind for home on the last 7km or so. Happy the body got through it and good to get the distance back in the system, will be interesting to see how it holds up next week.
Tuesday 10.3 Km
Couple of easy runs about 5.30km
Thursday 16Km
Marathon Pace at 4.30 km steady.
Friday 8km
750 meter faster/250 meter Easy x 6 with easy at start and finish
Saturday 30km
Majority at MP 4.30 km and fading in last 7 Kms or so.
Sunday 11km
Couple of easy runs at 5.30 km0 -
Week Aug 13th - Aug 19th(75.5km)
Getting a bit bored of the easy mileage now. It's still necessary due to the need for active recovery. The initial interval attempt on the Monday was painful, rest of the week was good with my stamina been affected on the long run again. Was a flat enough run and cut short at 26km rather than the 28km. Hoping to god that I can start increasing pace and get back to some quality running soon.
Monday 9.5Km
Intervals (750m at 4.15Min/Km with 250 Easy)*8
Easy 1.5km
Wednesday 5.5Km
Easy run at 5.27 Min/Km
Thursday 8.05Km
Marathon Pace at 4.30 Min/km steady.
Friday 10.05km
Easy at 5.10 Min/km
Saturday 26km
Approached the long run in thirds. Two thirds slower pace and finishing on MP. Tired by the end. Hot and humid day running mainly on the flat.
Couple of Cooldown Kms.
Sunday 14km
Easy at 5.00 Min/Km0 -
Week Aug 20th - Aug 26th(80km)
Good week overall. Got quality running through the medium MP, interval and long run. Still not feeling it in terms of endurance confidence but hopefully I'll get the endurance back coming up to the end of October.
Monday 12Km
Intervals (750m at 4.15Min/Km with 250 Easy)*10
Easy 2km.
Tuesday 16Km
MP at 4.30 Min/KM Mainly flat with small hills.
Wednesday 12km
Easy at 5.29Min/Km
Thursday 30km
Under MP at 4.39 Min/Km - First time doing an early morning long run to work. Really enjoyed it, taking in the flat coastal route into town and through town up phoenix park and into west Dublin. Brilliant way to see the city come alive and anytime I run with the sun coming up is great. I'll try and get this done again next week, elevation gain is probably a bit too easy overall.
Sunday 10km
Easy - 5.20 Min/Km0 -
Week Aug 27th - Sept 2nd(81km)
Good week. Intervals lacking from the week but good to start getting the kms recorded week to week.
Tuesday 14.3Km
A second below MP pace at 4.31 Min/Km average. Incorporated some tough hills.
Wednesday 12.7Km
Easy running at 5.14 Min/Km
Thursday 32km
Averaged at 4.42 Min/Km. Built up for the first half and running at MP for the second half. Happy with strength and head space, endurance seems to be building back to normal but a way to go to be confident, overall little to complain about.
Friday 10km
Easy at 5.10 Min/Km average
Sunday 12km
MP ran at 4.30 Min/Km0 -
Week Sept 3rd - Sept 9th(76.6km)
Good quality runs put in this week and feel like the body is getting back to around 90%. I think sleep is something I need to manage better, didn't get a whole lot in this week.
Was expecting to put in a +30km long run on the Sunday but the belly had other ideas.
Tuesday 13Km
Intervals
Warn Up 1km - (4.05Min/Km for 750M with 250M Easy)x10 - Cool Down 2Km
Good workout with on a windy evening. Nice challenge.
Wednesday 16Km
MP Run at 4.30Min/Km. Incorportated some hills around killiney.
Thursday 13km
Intervals
1Km Warmup - (4.10Min/Km for 1.5km with 500M Easy)x5 - 2Km CoolDown
Saturday 9km
Easy run at 5.03Min/Km
Sunday 22.3km
Close to MP at 4.31Min/Km
I was expecting to use today as one of my +30km runs. I was feeling great going through half MP distance and then the belly acted up big time. I tried to get going again
but it wasn't working. Closest i've come to a sticky situation out on a run.
3.2Km Cooldown0 -
Week Sept 10th - Sept 16th(80.8km)
Good week of running and the body is feeling good. Runs all felt comfortable. Off on holiday for 10 days so a bit worried about the mileage going down coming up
to crunch time. Hopefully I'll be able to squeeze in some morning runs to keep it ticking over.
Monday 11Km
Intervals
Warn Up 1km - (4.05Min/Km for 750M with 250M Easy)x9 - Cool Down 1Km
Tuesday 16Km
MP Run at 4.30Min/Km. Fairly flat.
Wednesday 9.5km
Easy at 5.37Min/Km
Thursday 31.5km
Long run. Ran it by feel and fairly easy at 4.58Min/Km
Friday 6.2km
Easy at 5.22Min/Km
Saturday 6.6km
Easy at 5.03Min/Km0 -
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Back to a solid week after the two weeks of holiday mode. Definite effect can be felt. Legs a bit heavier. Endurance has been hit a bit. From the long run I would estimate that I have about 36km at MP in me at present so not the best prep.
Monday 13Km
Intervals
Warn Up 1km - (4.10 Min/Km for 750M with 250M Easy) x 11 - Cool Down 1Km
Tuesday 16.5Km
MP Run at 4.30Min/Km.
Thursday 14km
Intervals
Warm up 1km - (4.10 Min/Km for 3Km with 1Km Easy) x 3 - Cool down 1km
Saturday 29.5km
Long run at MP 4.30 Min/Km average - incorporating killiney hill loop round
Sunday 6.2km
Easy at 5.25Min/Km0 -
Week 8th - 14th October 81.3KM
Good week of running. Achilles giving a bit of stiffness after the long run but nothing too bad and should clear with the easier kms over the next couple of
weeks before Marathon.
Monday 11.5Km
Intervals
Warm Up 1km - (4.05 Min/Km for 750M with 250M Easy) x 10 - Cool Down .5Km
Tuesday 13Km
MP Run at 4.31 Min/Km.
Wednesday 10.8km
Easy at 5.00 Min/Km
Thursday 14Km
Intervals
Warm Up 1km - (4.10 Min/Km for 3Km with 1Km Easy) x 3 - Cool down 1Km
Sunday 32km
Easy for 12Km - MP for 20Km - Incorporated Killiney hill loop
Hot and humid
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Week Nov 3rd - Nov 9th (49KM)
Back into it this week after the occasional run following the marathon.
Going to give a new routine a go into the new year. Three quality days of running with rest days in between. Quality been, running and extending my MP endurance, hills, intervals, HM and long runs. Going to look towards Dune half marathon, then Derry Marathon and Dublin Marathon as the big race aims. I will use Derry as a gauge of whether three days hard work will be enough or whether more days on feet are required. I think a three hour marathon is possible if i plan well ahead, this will be the aim for Dublin next year.
Wednesday 12km
4.21 Min/Km - Warm up and cool down km with main 10km at 4.05 Min/Km
Friday 14Km
4.24 Min/Km average - Morning run 1Km WU then 3km at MP 3.50 and then steady for rest. Tired body straight from the bed.
Sunday 23km
Ran at 4.25 Min/Km - Taking in killiney hill. Good run and exactly what I was looking for. Running to catch up with pace for final Kms and finishing exactly on target and feeling like I got a good quality workout done.
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