Berlin Q or Bust: Road to sub 2:45

healy1835 · 19-02-2024 02:53PM

Thanks gents. Reading back over that update, it seems a bit downhearted! I was just being matter of fact about the Tue and Thu feeling hard this week, wasn't too put out by them :) I definitely feel like the fitness is moving along nicely. I'm quite relaxed about my training right now and just happy to tick off the weeks and land down in Limerick in May ready to run whatever is in the legs on the day.

squinn2912 · 19-02-2024 09:34PM

https://www.boards.ie/discussion/comment/121788213#Comment_121788213

Your outlook is very refreshing. You seem very chilled about your running and happy to be doing it rather than putting pressure on everything. I think that is a very healthy approach to take and not straightforward to get into that mindframe! A very decent week’s work. I’m keeping an eye on strava and enjoying seeing your work. Finally back doing a bit of decent running myself and this is all very motivating so thanks for sharing.

healy1835 · 26-02-2024 11:32AM

Limerick Marathon Week 7

Life is busy right now, things fraying at the edges a little but we're keeping the show on the road.

Monday 19th February: 10k Easy: 53:06@5:18/km

Tuesday 20th February: Session: 3x1600: 13k: 59:04@4:31/km

Really tight for time and headspace for this one. I think if I go again with Hansons next time out I might have to look at the SOS sessions being on Fri & Sun with the long run on a Wednesday. Might take a bit of juggling on a Wedesday, but is probably more workable. Certainly during term time anyway.

I didn't have too much opportunity to think about this session. 3 by a mile on paper doesn't look like a lot and the 600m seem generous in comparison to some sessions I've done in the past, but once again, I'm happy that they are just another part of the overall plan.

I made a hames of setting up the (fairly straightforward) interval settings on my watch so had to set up a new activity after the first rep (5:45). The second rep was where things really started to get going. I managed to get taken out by a lovely old lady's dog lead which resulted in me crashing rather ungainly to the ground. I went down shoulder first and miraculously, apart from a ripped t shirt, I escaped in realtive rude health. Dusted myself off and continued with the rep! (5:44). Started to feel the couple of bumps during the last rep (5:50), but finished out the session. Felt okay overall. Again, I'm just hitting the arbitrary paces for these ones and not really over analysing how much harder, or easier, I could be running these reps

Wednesday 21st February: 4 Miles Easy: 35:13@5:28/km

At a work thing in Portlaoise, so took in some of the towns outer ring roads and industrial estates while I was there.

Thursday 22nd February: 8.5k Easy: 41:50@4:57/km

Window for MP tempo crashed closed. Decided to get in some easy miles and then get a few more in that evening. Debuted a pair of new Vomero 17's for one of these and they felt pretty nice.

8k Easy: 42:34@5:19/km

Friday 23rd February: Now that we were off script anyway, I decided to push the MP tempo to the Saturday as part of a longer run as Friday afternoon wasn't a runner and whilst I'm getting my mojo back for early morning runs, I'm not ready to do a session at 5:45am! I got out for

12.2k Easy: 1:04:56@5:19/km

Saturday 24th February: Session: 7 Miles Marathon Tempo (45:35): 14 Miles: 1:39:16@4:24/km

Out early for this one as had a busy weekend ahead. Locked into the pace pretty well and, like a couple of these runs, felt intermittently good at stages throughout the run. What I did like was that after the Tempo was complete, the final 5 miles at around 4:40/km pace felt very very easy and the legs felt very strong.

Sunday 25th February: 7 Miles Easy: 56:56@5:03/km

Easy one with my mate who did Seville last Sunday. He was on course for sub 3 until 35km when the wheels came off, so there was a lot of soul searching going on. Between the chats on this run and then looking at the tough conditions in Osaka that the Inside Running lads had to run in, it was just another reminder that all you can do is get to the start line of a marathon as prepared as you can, and then hope the other variables fall in your favour.

92k for the week.

I'm under pressure this week a little so I'm will have to tweak things a bit. I haven't missed a SOS session yet, so I think I'm going fairly well. Anyway, I'm bumping the week's speed session, and just focusing on getting the MP Tempo and LR in. One point of note at the moment is that I'm starting to feel really good on the easy runs, which can only be a good thing.

Duanington · 26-02-2024 05:45PM

Getting it done when life is a bit mental is a sure sign of motivation\discipline, great to see it.

I've watched\studied the Hanson stuff from afar a lot over the years and always wondered why people go messing around with the plans .....in your case, its by necessity as opposed to not trusting it

healy1835 · 26-02-2024 06:16PM

https://www.boards.ie/discussion/comment/121820202#Comment_121820202

Ah yeah DD, I've tried not to change things too much. As you said it's out of necessity for this week. I've also decided not to do any warm up races which would mean sacrificing a couple of sessions and a LR. The book does allow for races and gives suggestions on how to adjust the plan, but if I'm to sit down after Limerick and judge the plan, I want to have covered as much of it as I can.

And yes, back in that place where runs are just happening automatically without any internal discourse as to whether or not I want to actually do said run :)

healy1835 · 12-08-2024 07:34PM

Well. The log came to a pretty abrupt stop didn't it? A short version of events reads like this;

- Got to end of March and things were fraying at the edges in a major way in so far as keeping to the plan.

- This in turn, was affecting the enjoyment of my running, which meant that my recently discovered 'relaxed' approach was under serious threat!

- I basically didn't trust that I had enough of the plan covered and I wasn't confident that I would be read for Limerick. I didn't feel I was doing the plan justice and id also come too far down the Hanson's route to pivot to another plan.

- I was stressed out about it too. The Tue/Thu sessions were just proving too difficult to fit in. Family and work life pinched around then, and found myself tweaking sessions, doing sessions under prepared, be it hydration, sleep, fuelling etc.

- Towards the end of March, I had a breakthrough one dark Tuesday evening as I trundled out for a Strength workout. Strava tells me I was 660m into the first rep when I stopped the watch and asked myself what exactly I was doing here! I wasn't having fun and I decided there and then I was canning Limerick.

- I still wouldn't dismiss Hanson's in the future. Where I am right now though, is in a place where I need flexibility in my plan and scheduling. The prescriptive nature of Hanson's just wasn't feasible with the shape of my week. Even moving the days of the sessions and LR around still wouldn't work.

- I was getting quite fit. I'd gotten up to 9 Miles MP (58:40) and was getting into the strength phase of the SoS workouts which (I think) were really suited to me. I would have loved to get a block in and see how I felt on race day. One day maybe.

- I, eh, eased off quite a bit in the ensuing couple of months and have been chasing my tail to shed a few pounds and get back some fitness. That process is ongoing as DCM hurtles into view. I shall be toeing the line in October, in what sort of shape is anyone's guess. I shall start the log back up and detail the run in to Dublin. When I say I've no idea what shape I'm in, or will be in, I'm not exaggerating! I'll post last week's training and take off from there!

- Am currently off Strava. It's just not the place for me when I'm out of shape. Hope all the Boardsies, or who's left of them, are in good form!

J

healy1835 · 12-08-2024 08:22PM

Dublin Marathon 24 - Week 10

For posterity's sake I'll include the LR from the end of the previous week to give a picture of the lie of the land.

Sun: LR: 17 Miles inc 7x1Mile on/off: 2:04:29 @4:33/km

Lumpy route around the Curragh on a warm and breezy morning. Longest run of the block so far and felt pretty decent. 3 mile warm up and then the 7x1 Mile on/off. Was meant to be 2 miles warm up but old habits die hard and I'd programmed in the wrong distance.

Miles on were an amalgam of uphill, downhill, with and against the breeze. Ran them all as evenly as I could.

(6:47, 6:39, 6:36, 6:45, 6:43, 6:49, 6:43. Average 6:43)

Mon: 10k Recovery: 57:09 @5:44/km

Shuffle around the bog.

Tue: 7 Miles Easy: 57:38 @5:07/km

Wed: Session: 13.1 Miles inc 6MP: 1:34:33 @4:29/km

Window closed slightly for this one so had to cut the cold down short. Was meant to be 14 Miles in total. Was running late that morning, but as I was heading out the door, the nice man from UPS delivered a pair of Metaspeed Sky Edge Paris and sure it would have been rude not to throw them on.

5 Easy Miles to start with averaged 4:39/km and I was feeling great. That 'new shoe' energy transferred into the MP section, which was meant to begin at 7:00 Miles and work down to 6:45 by the end. I've been trying to judge paces off effort recently and not rely on the watch as much. Of course the first mile clocks in at 6:38 and I try and focus on relaxing the effort and settling in to the session. 6:39 second mile and I just sort of decide to keep effort levels as they were and see how I'm feeling as the session progresses. 6:33, 6:31, 6:39 & 6:34 finish it out. The shoes undoubtedly helped, but I was a little undisciplined.

Thu: 7 Miles Recovery: 1:04:48 @5:45/km

Fri: 10k Easy: 51:26 @5:09/km

Sat: LR: 15 Miles inc 4x2MP off 1Mile float: 1:48:20 @4:29/km

Watched the Men's marathon in Paris beforehand so was suitably enthused heading off on another warm and windy morning. As it was Saturday I headed to the loop on the Camp and brought plenty of water and gels. Plan was to keep the floats steady 7:30/45 ish and show a lot more discipline in the MP sections.

For the 2 mile efforts I averaged, 4:12, 4:13, 4:12 & 4:11 with the floats averaging 7:28 Miles

Sun: 5 Miles Recovery: 44:20 @5:30/km

60 Miles for the Week

A few more weeks of similar quality will do nicely.

healy1835 · 20-08-2024 12:46PM

DCM '24 - Week 11

Monday: 7 Miles Easy: 58:31 @5:12/km

Tuesday: 10k Easy inc 6x20sec strides: 51:25 @5:08/km

Wednesday: 7 Miles Easy: 56:25 @5:00/km

Had to move planned session to Thursday as a few things popped up, but still managed to get out for a run.

Thursday: Session: 22k inc 20minMP/5x3mins @10k/20minMP: 1:34:43 @4:18/km

Meaty enough session on the cards, instructions for the first 20min MP were to be 'conservative' and then for the second 20mins to be quicker. So, naturally, tip off for the first mile, tunes banging, a few different paces fresh in my head, Mile 1 beeps, 6:16! Castigate myself a little and then try and scale things back, switch data screen to current mile pace rather than step pace for the rest of the 20mins. 6:32, 6:38 follow for an average of 4:02/km.

I realise I need to back off unless I want to implode during the final 20 mins. 3 min reps come in at 3:43, 3:47, 3:48, 3:45, 3:48/km.

The plan for the second 20 mins to be faster is now out the window, so I just try and keep the effort as relaxed as possible, which apart from the last 5 mins was more or less achieved. 6:35, 6:38, 6:42 for the 3 miles, and a 20 min average of 4:08/km

This is the work.

Friday: 10.1k Recovery: 54:08 @5:22/km

Saturday: 10k Easy: 52:58 @5:18/km

Sunday: LR: 18 Miles: 3E/6St/1E/6MP/2E: 2:08:49 @4:27/km

Plotted out another bumpy route around the Curragh and back home through Kildare Town.

This is how I described the run when reporting back...

Warm up - real sh1t

First mile of steady - sh1t

Next 2 miles of steady - less sh1t

Final 3 steady Miles - amazing

Easy mile - horrendous

First 4 Miles of MP - cruisey

Final 2 Miles of MP - clinging on

Warm Down - satisfied

So that pretty much sums it up! Paces were as follows;

6St - Ave 7:01 (6:59, 7:01, 7:02, 7:00, 6:58, 7:02)

6MP - Ave 6:45 (6:38, 7:01, 6:36, 6:41, 6:49, 6:39)

104k for the week. Managing to gain a bit momentum here hopefully.

MY BAD · 20-08-2024 10:25PM

What time are you targeting for Dublin? 6:40 pace sub 2:55?

djemba djemba · 31-08-2024 06:41PM

Great stuff J. Delighted you are back at it.

healy1835 · 02-09-2024 08:24AM

DCM 24 - Week 12

Monday: 10k Recovery: 56:31 @5:39/km

Tuesday: 10k Easy w/5x20sec strides: 53:44 @5:19/km

Wednesday: 8 Miles Easy: 1:05:31 @5:04/km

Session bumped to the Thursday for operational reasons!

Thursday: Session: 15 Miles: 5E/8MP/2CD: 1:45:55 @4:23/km

The previous days childminding materialised on the Thursday, so off I trotted into the midday breezy sunshine for this one. On the warm up I knew the legs were feeling good, averaged 4:39/km for the 5 Miles. Into the MP stretch and I let the handbreak go slightly on this one. Nothing wild, just a few seconds a k faster than planned. 8 miles averaged 4:06/km, and felt pretty good. Tired by the cool down, but left the session with that unmistakable feeling of progress!

You can probably sense where this is going…

Felt the early stages of a bad dose that evening. Said i'd take Friday off, first rest day in a few weeks, and see how I was Saturday. Saturday and Sunday spent in bed just hoping to ride out my cold. By Monday it was clear something more substantial was at play, went to Doctor and came home with antibiotics and confirmation of a Chest Infection. Had cert for the week but school was starting back so I went back to work on Thursday. Anti biotics seem to have done the trick in the main. So after 8 days of no running I got out for…

Saturday: 5k: 26:29 @5:18/km

Sunday: 10k: 52:09 @5:13/km

Felt okay on these. Will try a normal week this week and see where I am. It's sh1t or get off the pot time, so if I'm not able to keep the plan on the road then so be it, but I have to try. Not sure what the damage will ultimately turn out to be. Hopefully things havent been completely derailed, but I'll find out soon enough.

healy1835 · 09-09-2024 10:44AM

DCM T-7 Weeks

Monday: 10k Easy: 52:33 @5:14/km

Easy run around the town while eldest was at Sarsfields training. Ran with an old friend, breathing was pretty wheezy and heart rate was high enough....hmmm.

Tuesday: 7 Miles Easy: 57:32 @5:06/km

More easy running in Naas before a u13 soccer match. Feeling better than previous day.

Wednesday: Session: 24/16/12/6/3 mins MP off shortening recoveries

This workout was on the previous weeks plan which had been written off, albeit in a more progressive form which started the first 24 mins at MP and gradually progressing the pace each rep with 3 mins recovery. I decided to stick to MP effort for each rep and shorten recoveries instead. This was really a case of kicking the tyres and seeing if I was able to handle a session. Time isn't really on my side, and whilst I don't feel I'm being reckless, I did have to see if sessions were possible this week. And, to all intents and purposes, they were.

The average paces for the reps were; 4:10, 4:12, 4:14, 4:09 & 4:03 which gave me over 15km of MP for an average of 4:11/km. Apart from the substantial amounts of ectoplasm coming out of me, it felt okay.

20k: 1:27:45 @4:23/km

Thursday: 5 Miles Easy: 44:41 @5:33/km

Shuffle

Friday: 10k Easy: 52:09 @5:13/km

The good weather completely took my by surprise. Was melting by the end of this one on the plains, and sort of regretting going out at all, as I had a LR early on the Saturday and I felt a little tired after this.

Saturday: LR: 30k inc 20k Steady: 2:18:18 @4:37/km

Plan was to keep the steady to 7:15 miles and under no circumstances was I to dip below 7min miles. Got out early with a buddy and enjoyed the run as the misty began to burn off. Felt super slow on the first 5 Miles easy, but once the steady kms kicked in, I felt progressively better. Averaged 7:11/mile for the 20k and was delighted to see 30k pop up on the watch.

Not a big session, but I was delighted to be able to get it in the legs and hopefully will be the first a few well executed 30+km LRs in the next 5/6 weeks.

Sunday: 10.7k Recovery: 58:01 @5:26/km

Managed to fit in a spectacular spill on this shuffle around some bohereens in the bog. Nasty gash on my hand and knee aside, I did no damage. The grass in the middle of road saved me from any real damage I think. Jogged back into Sarsfields with arm and leg caked in blood much to the bemusement/puzzlement/horror of some of other parents. Onwards!

100k for the week

healy1835 · 16-09-2024 08:37AM

DCM T-6 Weeks

Monday: 10k Easy: 52:04 @5:11/km

Tuesday: 10k Easy: 49:59 @5:00/km

Wednesday: Session: 15'E/45'MP/15'E: 17.1K @4:24/km

Had a wedding on Friday which neccesitated the introduction of the lesser seen Friday morning LR. With this in mind, I had planned to get a session in on the Tuesday. That of course, in keeping with the rest of this block, didn't go to plan. So the session got pushed to Wednesday and got tweaked a little from 30'Steady + 30'MP to 45'MP.

Headed down to the canal towpath from Monasterevin to Vicarstown for this one. It did not go well. Out for the warm up and the heavens open. Not a big deal one would think. However, once the rain stopped and the sun came out, I was faced with what could only be described as Midgetageddon. I'm still feeling the after affects of the chest infection and breathing through my mouth a lot. This, of course, meant that keeping my mouth closed as I swashbuckled my way through my new friends at MP caused complications. HR went up and I really never got the session back on track. Averaged 4:11/km for the 45mins, but the effort levels were ridiculously high.

Wasn't feeling great about my running after this one, but with it being running and all, there is always the next session...

Thursday: 10k Easy: 55:04 @5:30/km

Friday: LR: 7k/6k/5k MP off 1km: 30k: 2:13:36 @4:27/km

Was off down to Dunmore East for a wedding, so due to the fact it was a Friday morning, all my usual LR routes were far too dangerous so I took myself off to the Lidl Loop. I do sessions here sparingly these days, compared to the heady days of Covid and 2:56 marathons on a couple of weeks notice etc. Thankfully this run was a big improvement on Wednesday.

The 5 Miles easy to start were nice and progressive, coming down from 8:03 to 7:32. The MP efforts felt like MP for the most part. I didn't push the pace at any stage and just tried to keep efforts nice and calm. Things pinched a little in the last mile of the 5k, but the session was in the bag by that stage. Splits were;

7k@4:14/km

6k@4:11/km

5k@4:12km

Which gave me 18k of MP which was a decent effort.

Sat: 'Rest'

Sun: 7 Miles Easy: 59:24 @5:16/km

89k for the week with a rest day.

Big 4 weeks coming up. I'd be lying if I said I was confident about where my fitness is in relation to DCM, but all I can do is tick off the sessions and get to the start line in one piece.

healy1835 · 24-09-2024 11:54AM

DCM T-5 Weeks

Monday:

AM: 4 Miles Easy: 34:58 @5:26/km

Early morning jog around the foggy plains.

PM: 10.5K Easy: 55:08 @5:15/km

Early afternoon jog around the sunny plains

Tuesday: 8.7k Easy: 44:10 @5:05/km

More easy stuff on the plains

Wednesday: Session: 15E/15St/45MP/15E: 20.46km: 1:30:00 @4:24/km

After the previous weeks poor session, I was hopeful that this would go a little better. Did it in the Camp on a very warm afternoon, but apart from the last 5mins of the MP, it all felt pretty manageable. Averaged 4:12/km for the MP which is what I was aiming for. Decent afternoon.

Thursday: Rest

Friday:

AM: 6.5k Easy: 35:22 @5:26/km

PM: 10k Easy: 54:38 @5:28/km

Two easy doubles in one week. Not proper doubles...but still.

Saturday: 5 Miles Easy: 45:26 @5:38/km

Didn't realise this was as slow until now. Body preparing for the next day's LR I think.

Sunday:

LR: 3x(3k/3k/4k) @4:45/4:27/4:12 + 2k WU&CD

34km: 2:30:29 @4:25/km

Another lonely LR on the cards here. The make up of the session meant I was happy to do loops as I wanted the paces and efforts to be as even as possible. I'd enough of the Lidl loop so I drove into the Camp and parked the car on the loop. I basically came off the loop to to the easy and some of the steady so as to keep boredom levels low. And basically the run went really well.

I've run some decent workouts this block, but this was the first one where I was feeling anyway confident about DCM after it. Felt really good, so will hopefully put together a good couple of weeks now and head into October feeling half decent.

Paces for the 3 sets of 3k/3k/4k were;

#1: 4:39/4:24/4:12

#2: 4:36/4:23/4:10

#3: 4:34/4:21/4:09

Wore the Metaspeed Edge Paris for this one. Will decide between those and my lightly dusted Next% 1's for Dublin.

104k for the week.

healy1835 · 01-10-2024 02:43PM

DCM T-4 Weeks

Monday: 7 Miles Easy: 59:59@5:23/km

Tuesday: 13.6k Easy: 1:10:57@5:13/km

Wednesday: 25.3k inc 9MilesMP: 1:55:19@4:34/km

Had to brainwave to head off around the back roads of the Curragh for this one, rather than stay on the loop. Of course I chose an afternoon that included at least two torrential downpours which meant a couple of sections of the route were flooded. Aside from that, felt pretty decent. 9 Miles MP in 61:11 @4:13/km. Felt pretty controlled.

Squeezed for time, so jumped into car after MP section, went home, quick change and down to Monasterevin for a GAA match, where I shuffled 6k in more heavy rain.

Thursday: 5 Miles Easy: 44:11@5:29/km

Another soaking.

Friday: 10.4k Easy: 55:55@5:23/km

Saturday: 10k Easy: 54:31@5:27/km

Sunday: LR: 34.2k inc 4x5kMP off 2k: 2:30:44@4:25/km

As the forecast for Sunday became closer, I realised I had missed a trick by not getting it out of the way on the perfect day for running that was Saturday. I had however, pencilled this is in with a mate for a while now.

Up early, drove up to Dublin and dropped water in Terenure, Crumlin & Chapelizod. Picked up my running buddy at his office on Merrion Square and drove to the PP where we parked at the Papal Cross.

US Ambassador's residence is around the 5 Mile mark in the marathon, so we managed to fit in the other 21 and change. Run went great. Partner is hoping to break 3 hours in DCM but his biggest obstacle is his own head. He thankfully found things a lot easier with myself on the pacing duties. I get a great buzz out if it as well if I'm being honest. Not the easiest wind to be sheltering someone from but it just added to the quality of the run I suppose. First MP section was very favourable, basically from Myo's to Chapelizod bridge, encorporating Tower Road and the Upper Glen (20:54)

2nd 5k from Kilmainham to Walkinstown roundabout was tricky enough. Long drag up the Crumlin Road was right into the breeze, so it was just a case of settling into a nice effort and not pushing too hard if the average pace started to creep up. (21:12)

3rd 5k was nice road. Down the Kimmage Rd, through Terenure into Milltown. Met some Rathfarnham 5k traffic including MacPhisto and his brother. Was cruising here which hopefully will be the case in a few weeks time. It's one of my favourite parts of the course and a good chance to knock out a few consistent kms. (21:00)

The final 5k, by design, took us through Clonskeagh and up Roebuck and out on to the dual carriageway. Running the route is a great way to stay focused, and I was really locked in for the last 5k. (21:01)

Jogged the rest of the route, taking in the new finishing straight. The pepper cannister church will add nicely to the finish I reckon.

Great morning. Nice to get out on the route again. 20k of work at an ave pace of 4:12/km

111k for the week.

MY BAD · 01-10-2024 07:12PM

Great weeks work. Well done

healy1835 · 11-10-2024 01:55PM

DCM T-3 Weeks

Monday: 10k Recovery: 56:16 @5:37/km

Tuesday: 10.2k Easy: 55:32 @5:27/km

Wednesday: 8 Miles Easy: 1:04:55 @5:03/km

Window for session closed after a hectic day at work saw me staying later than planned. Got an easy run in and canned session.

Thursday: Easy 60mins @5:29/km

Deliberated doing the session early before work as I was off with the family to see Hamilton later that afternoon, but just wasn't in the headspace to it.

Friday: Rest

Saturday: 11k Easy w/6x20 sec strides: 55:50 @5:05/km

Sunday: LR 35k: 10E/15Steady/5MP/5E: 2:38:11 @4:31/km

Perfect morning for a run. Bumpy route but felt really strong on this one. Averaged:

Easy: 4:42/km

Steady: 4:25/km

MP: 4:07/km

Just felt like pushing the MP stuff at the end of the run. Legs felt fresh so let them loose a little.

Fitness building nicely.

92k for the week

DCM T-2 Weeks

Monday: 11k Recovery: 1:00:00@5:27/km

Tuesday: 10k Easy: 54:33@5:27/km

Wednesday: Rest

Thursday: Session: 15x1km @HMP off 90secs float: 23.7k: 1:40:41@4:14/km

I requested a non MP session for this week, just to test the fitness and see where I was. Hadn't done a whole pile of HM pace stuff so it was a nice change. Do I have any idea of what HM shape I'm in? Not really, but the session went well. Averaged 3:57/km for the km reps with the floats averaging around 4:45/km. Legs relatively fresh afterwards.

healy1835 · 13-10-2024 06:40PM

Friday: 5 Miles Recovery: 45:11 @5:37/km

I know I was crawling...but the legs felt amazing!

Saturday: 10.7k Easy: 56:31 @5:17/km

Got soaked on a sideline in the morning and was still pretty cold and miserable by the time I headed out on this one. The previous days legs had vanished....

Sunday: 15 Miles inc 5/4/3/2/1km @MP off 1km steady.

After a poor night's sleep I headed up to the Camp to do this solo. Wasn't feeling it, but about 50m into the warm up I just knew the legs were all good for the day.

I described this run as being 'dangerously comfortable'. Signals are I'm getting somewhat fit again. Dublin might be too soon to put any kind of marker down, but very optimistic about having a good 2025.

But that sh1tetalk is for another day. Felt great on run this morning, most comfortable I've felt in a long time. I feel like I'm fitter, but less prepared than I was last year for Dublin. We'll see how that plays out in a couple weeks I guess :)

Scores on the board for the 5/4/3/2/1k this morning were;

5k@4:11/km

4k@4:10/km

3k@4:09/km

2k@4:07/km

1k@4:08/km

1k steadies averaged 4:28/km

88k for the Week

MY BAD · 13-10-2024 10:04PM

I'm quite impressed with your easy running pace, I remember you were like myself a few years ago doing them at sub 5 minutes kilometres pace.

healy1835 · 14-10-2024 07:13AM

https://www.boards.ie/discussion/comment/122716118#Comment_122716118

It only took me getting old for that particular penny to drop. Aside from Father Time, being out for a while and losing fitness made me slow down the easier stuff (which I always sort of knew was on the faster side of easy) and I was happy to leave it at that pace one fitness started to eke it's way back.

I remember Kevin Seaward saying that every run has to have a purpose and that the purpose of his easy days are to get him ready for the hard days. That's an easy mantra to hold on to I think. Saying that, I'm sure we all know people that don't run slow on any run and still produce good results. I would say that a couple of them are outliers but that this approach will inevitably catch up on most of them. I know enough guys who are far far faster than me, whose easy runs don't dip under 5min km pace.

SuspectZero · 14-10-2024 11:15AM

That and keeping the intensity low makes it possible to run more volume at a lower risk. This is probably one of the all-time great articles on it if yall haven't read it before

https://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/

Lambay island · 16-10-2024 11:45AM

Putting it together nicely J. 👌

healy1835 · 21-10-2024 07:19PM

DCM T-1 Week 😮

Monday: 5 Miles Easy: 44:10@5:27/km

Tuesday: 10.4k Easy: 53:09@5:06/km

Wednesday: Session: 2kmHMP/3MP/2HMP/3MP: 15k: 1:04:17@4:17/km

Last decent workout of the block. Wasn't feeling it prior to lacing up the shoes, but once I got going I got rolling pretty good. Managed to run the first mile of the final 3km MP section at 3:59/km pace as I just kept going at HM pace rather than slowing down!

Apart from that I was happy with it and even more happier to have thoughts turn towards a taper.

Splits: 2k splits - 7:51, 7:56

3k splits - 12:37, 12:13

Thursday: 5.3k Easy: 30:00@5:39/km

Friday: 12k: 1:00:31@5:02/km

Friend of mine asked me to pace him to a sub 50 10k, so I obliged. Awful conditions, but I always enjoy a bit of pacing duties. Asked for 4:55/kms, clocked 49:10 for the 10k 😎

Saturday: Rest

Sunday: 90mins: 30E/30Steady/30E

Route and roads were under pressure from debris and leaves, so any thoughts of progressing the steady to MP were shelved and I focused on not slipping and staying upright. 4:20/km for the steady and just under 19k for the morning.

70k for the week.

SuspectZero · 21-10-2024 07:46PM

Good man! You're shaping up well. Best of luck next week if I don't catch you before then

healy1835 · 21-10-2024 07:58PM

https://www.boards.ie/discussion/comment/122746193#Comment_122746193

Cheers. I'm very relaxed I have to say. Which is always a good thing going into a marathon. Has my year gone straightforward? Not by a longshot. But I'm here at the end of October with fitness going firmly in the right direction.

My biggest concern is that I haven't actually raced since DCM last year 🤣 This was my decision of course, so I'm not complaining exactly. From where I was back in July, I just wanted to cobble together some marathon fitness and decided not to incorporate races into the block.

The Hanson's stuff from Jan to March feels like it's kicking in now. I know that I had a unproductive Apr-June period, but I did get 10/11 weeks under my belt training towards a 2:50'ish marathon. If I've a good day in DCM I think I can execute a nice little negative split. If not, we'll just see how the day unfolds. Looking forward to it!

Laineyfrecks · 23-10-2024 09:15PM

Very best of luck the weekend J, some really solid training as always by you. I hope it all goes your way 😊

healy1835 · 24-10-2024 10:13AM

https://www.boards.ie/discussion/comment/122755721#Comment_122755721

Thanks Elaine. Good job the training was solid, as it's all I have behind me 🤣

Laineyfrecks · 24-10-2024 07:48PM

https://www.boards.ie/discussion/comment/122757131#Comment_122757131

You'll do great😉😁

SuspectZero · 27-10-2024 01:11PM

Good man Healy! That's a great run all things considered and something to build on too. Enjoy the pints!

healy1835 · 05-11-2024 12:02PM

DCM 24 - Race Week

Monday: 7k Easy: 39:04 @5:35/km

Tuesday: Rest

Wednesday: Session: 2k/2k/1k off 2mins jog: 45:11@4:31/km

Found myself in the Phoenix Park for this one. Just the usual kind of race week session getting the legs moving. Paces were 4:09/4:00/3:49/km for the reps. Felt great.

Thursday: 20 Mins Easy: 3.6k @5:30/km

Friday: Rest & Expo

Saturday: 15 Mins Easy: 2.9k @5:09/km

Sunday:

DCM 24 Race Report

Pre-Race

Expo trip was relatively painless. Carb load went okay over the couple of days. Ate my last decent meal around lunch time on Saturday and just topped up from there on in. As per my Fuel and Hydration plan I had one of the 1500mg electrolyte tablets the night before, and sipped on one the morning of the marathon.

Got a lift up with my mate who’s office is on Merrion Square. The new layout meant we had to blag our may past a couple of very sincere jobsworths who treated our every move with suspicion. Left office a little earlier than usual as I knew it would be a decent trek to the start. Got a bit of jog in heading down Fitzwilliam street.

Positioned ourselves a bit back from the Sub 3 balloons and relaxed. My running buddy who I was pacing needed to go to the toilet at this stage (about 12 mins to go) and I said I’d hold on where we were for him, beside some sign. I should have of course just went with him, as it would have saved me stressing for a few minutes while I was trying to figure out what I’d do if he wasn’t back on time.

Of course the pen is slowly moving forward and now I’m closer to the 3:10 balloons that the 3 hour. He then comes legging it up the side, jumps the barrier and we’re good to go. Panic over!

Miles - 1-3 (20:29)

Went through the start line with 36 seconds on the clock, round about 25/26 seconds down on the balloons. Tucked both of those facts away in the back of the brain and tried to settle in quickly. The first km was tricky. Lots of people going bananas and trying to overtake and undertake in spots where it wasn’t really on. Just kept out of trouble and took whatever little hit of time came. The course change at the start was welcome and I really liked coming down Parliament St and onto the quays, even if it was a little tight around a couple of corners. Over the James Joyce Bridge and then onto Stoneybatter. Effort levels were on point here, letting the course profile do the work. 2nd mile probably got a bit of a GPS boost, but splits were

6:48, 6:41, 6:59)

Miles 4-6 (20:28)

As we hurtled towards the Phoenix Park, the signs that my buddy wasn’t quite on it were starting to show. I’d been constantly gapping him a little bit in spite of the effort staying pretty even. I’d come back to him a couple of times and checked in, he wasn’t exactly negative about things, but he definitely wasn’t over enthusiastic either! My sister was out to support around the Zoo, so it was great to get a big cheer from her. Like last year, I had an old training partner on the bike. Met him on Chesterfield Ave and let him know that I was feeling amazing, but Ferg was struggling a little and maybe needed a gee up. I was cruising here and feeling very comfortable.

Splits (6:42 (dubious about that one), 6:55, 6:50)

Miles 7-9 (20:18)
We’re now tipping along through Castleknock and I’m trying to get my buddy’s head into a positive zone. Tell him just to sit on me through the downhills to come and tune out. I’ll get his bottles, gels etc, he just needed to relax and run. Chatted to a couple of guys from the Athletics club who weren’t on it either that day. It really is a long day when you know you’re struggling that early on. Miles were favourable, but my mate was clearly struggling to stay on pace as we exited the park through Knockmaroon gate.

Splits (6:54, 6:36, 6:47)

Miles 10-12 (20:08)
As we went through Chapelizod and towards St Laurence Hill, my buddy had dropped off about 10 meters. I’d already sacrificed quite a bit of time trying to get him back on track, so it was with a clear conscience that I headed for Kilmainham now focused squarely on my own race. I’d emptied very little from the tank and was looking forward to putting in a couple of brisker miles before the drag into Crumlin. Looking back now on the splits, I can honestly say, that coming through Kilmainham and onto the South Circular Road, was maybe the best I’ve felt in any marathon I’ve done! All seemed possible here…

Splits (6:39, 6:52. 6:36)

Miles 13-15 (20:26)

Split halfway in 1:29:30. Had intended to be a little over that, but once my mate had dropped off pace, I had moved fairly effortlessly through the gears. My biggest issue was making sure I didn’t get too excited. The plan was to dial it back a little coming up through Crumlin, and then push it back up until the drag at Milltown. There were two issues however, that were becoming more pressing as the Miles ticked by…

The first was a blister that increasingly making its presence known. I’d had an issue with a blister on the middle toe of my left foot after my 34k LR on the course a month previously. I’d worn a pair of the OG Alphaflys for that one, and i’d a nasty enough blister as a result. I’d managed the blister, worn blister plasters for a couple of weeks and to all intents and purposes the toe seemed okay. I’d considered putting a blister plaster on the toe for the marathon, just as a precaution, but those toe boxes can get pretty tight towards the latter stages of a 26 mile run, so i thought that wearing one might actually cause me more problems. Anyway, I knew that a blister was forming again and I just hoped it wouldn’t get too bad.

The second was my fluid intake. I’d been on point until Chapelizod, getting water bottles at each stop and also getting a couple off my mate on the bike. Alas, he didn’t make the next scheduled meet just after Kilmainham and I had eschewed the plastic cups at the station around that time, so I was getting a little thirsty. I knew there was another plastic cup station around halfway and I had my wife and kids around the 25k mark at the Submarine so I wasn’t exactly panicking, plus I just presumed my mate on the bike would materialise later on down the road.

This didn’t happen. Also, the plastic cup I managed to take broke in my hand. So the lack of fluid meant I was starting to worry about effort levels creeping up. I felt fine, thirsty but fine. I did consciously dial back the effort coming up the Crumlin Rd.

Splits (6:39, 6:53, 6:52)

Miles 16-18 (20:30)

Met the family past the Submarine. Got water and gel and a second bottle of water too. Knocked back the first one, gel down the hatch and then polished off the second in fairly quick time. Right Johnny, this is moving time. Ticked off a 6:39 Mile, systems check…seemed to be okay after my hydration travails. And then, coming down Fortfield Rd, I’m really feeling the blister. I know it’s burst, but I’ve ran through blisters before. When I broke 3hrs for the first time in Limerick I had a blister the size of a golf ball on the sole of my foot. I’m slowing here and trying to stride longer, shorter, seeing if that helps the blister at all. Rally a little after turning the corner at Bushy park and I’m thinking this might still happen. I glance down at my foot, which is really hurting now, and my white Next% is now a nice shade of Crimson. (Basically I had developed two blisters, one of the side of the toe and one under some calloused skin on the top of the toe. Both burst, but the one on the top of the toe took the skin off with it, it was pretty gnarly)

I sort of know my goose is cooked here. I think I’ve almost a minute in hand on the 3 hour mark, but running any kind of pace doesn’t feel possible. I’m able to run, but committing to my stride is too painful.

Splits (6:39, 6:52, 6:58)

I’ll spare the 3 mile breakdowns from here on in. It was painful, but relatively manageable. Slowest Mile was up through Clonskeagh, around 7:34. The pain got progressively worse, and of course once your stride is compromised late in a marathon, other things begin to hurt too. I was pretty pragmatic as I was jogging in though. Enjoying the atmosphere, shouting out a couple of mates when I saw them. I wasn’t looking at the watch really, unless it was to calculate what time I’d finish if I was running 8 minute miles! Was pretty happy to see the finish line I have to say as I was feeling it all over by then. The vista of the Pepper Cannister Church is nice, but the road surface under that carpet seemed pretty poor. I wasn’t exactly motoring when I hit the carpet, but I was lucky to stay on my feet at one point.

Anyway, I finished in a time of 3:03:35. My first time not breaking 3 hours since Rotterdam in 2018. Was in good form after the race, my mate finished in 3:07 after dialling back the pace. Hopefully he’ll crack the 3 hours next time out.

I almost pulled off a decent result off sub optimal training. The training was good and well planned, don't get me wrong, but I left myself with a small window and had to drop things from training that ordinarily would have been in there. If the blister hadn’t popped up (no pun intended) I think I would have comfortably got in the 2:57/56 region. Anyway, it leaves me with a decent base to go into next year with.

Berlin Q or Bust: Road to sub 2:45

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