Run to the Hills

Badreputation · 12-10-2013 10:06pm #1

Finally decided to start a log after getting invaluable info from some savage efforts here and to put some pressure on myself to start a serious marathon plan and stick to it over 18wks. Started running just over 6 years ago after having this idea of completing a marathon before I hit 40. Was active underage in rugby but from my 20s on it was the good life and 20 cigs a day. Stopped smoking and started training for a marathon at 39yrs. Finished Cork 2008 not having a clue and getting a farmer tan in 4+hours. Repeated the same marathon the following year with almost the same effort and finish time. Have since ran a few marathons with a PB in Dublin in 2011 of 3hr 14m. Had some injuries after Dublin(Achilles) as I tried to push on and chase times. Ran low 64's in Ballycotton 10 this year and had PBs for 5 mile (31m28s) and 10k (low 39) in the same race. Planned to hit 3hrs-3hrs 05 in London Marathon after Ballycotton but it didn't happen on the day(3hr16) and since I am just plodding along without any real improvements.

Plan for 2014
Have booked accommodation in Rotterdam with a few club mates and the plan is to run the Rotterdam Marathon in April 2014. Will build up over the next few weeks and start an 18wk prog (Jack Daniels A Plan) in December. Hope to have a realistic go at sub 3hrs. Also want to log the training, put pressure on to actually hit the targets and get some advice as I go.

Badreputation.... its a Thin Lizzy thing:)

Badreputation · 16-10-2013 8:22am

Sunday
10 miles easy. Had company for this and the plan was an easy run. Weather was unreal and run was as planned.
10m - 79min

Monday
Club session.
2m WU and 5 x 1ks. 1m WD
The 1ks were run in a group with a target pace of 6min/m. Pushed on for the last few as they felt comfortable. Hope to run these more consistently and in low 3:30s in future. Recovery was 60 secs v.easy jog between reps
Splits were: 3:50 3:43 3:42 3:38 3:28

Tuesday PM
6m easy - 46min

ecoli · 16-10-2013 9:21am

Best of luck with training.

Booked in already? Much better organised than me. Spend so much time focusing on the training that I nearly overlook the logistics.

Badreputation · 16-10-2013 11:56am

Thanks a lot Ecoli. Have read some of your log... impressive running. We just booked the hotel so far. Must book in for the race next week. Wont ramp up till Dec for full on training so its just a matter of building up till then.

Badreputation · 21-10-2013 7:05pm

Thursday
Headed to the track late in the evening. Small group of us did a 1m warm up and a 20 tempo session with 1m warm down. Under time pressure and had signed up for x country on Sun so kept it short.
3.04mls in 20min/6:36 pace

Saturday
Easy 4mls. No watch.

Sunday
County x-country. Signed up for a team in the masters section with the club for this. Had a late night with work Friday and Saturday and early mornings with the kids so was dreading it Sunday when we pulled up and the rain started. Had never ran x-country before so was looking forward to the experience and after walking the fields to check out the course we did a quick warm up and we were off immediately after the ladies race. It was initially a 1k loop and then 4 x 1500 to total 7k. Went out at a reasonable pace (again wearing no watch as its in bad need of repair) but felt ok after the first loop. A few clubmates were in the group and we ran together for the next 3k. All good at this stage and feeling ok. A few rain showers and the usual mixture of mud and cow sh!t every few yards but overall a fair course as whatever pulls there were you got it back fairly soon after with a level straight or a slight downhill. Started to fade at the end of the 4th lap and on the last 1500 while I fell behind my teammates by 20-30yds I still maintained my place to finish 3rd on the team but well down in the overall team standings as the standard was very high. Heard after the winner ran the last 1500 in around 5mins which is serious going in the conditions.Quick warm down and quick exit home to a hot shower and ERC rugby on TV. No idea of time as no one finishing near me had a watch. Really enjoyed the x country experience though and will try it again.

ThePiedPiper · 21-10-2013 7:49pm

Best of luck with the log and with the training badreputation.. The basic building blocks all seem to be there to make a realistic effort for a sub3.. The log will be a good motivational tool. Knowing you'll be logging your own training for your own critique as well as others makes you sometimes go that extra mile..

Badreputation · 21-10-2013 8:45pm

Thanks RFR. Just read your marathon report...congrats on both the race and the report. Top class!
Agree with you in regards to the log. Main reason I am doing it and putting my head above the covers is just as you said. Want to keep a record over the next few months but also put real pressure on myself to hit the targets in the prog. And with the standards achieved on boards already by some of you I might get some advice on what is really possible closer to the day after some training.
Best of luck with your next target.

Badreputation · 24-10-2013 6:36pm

Tuesday
Just an easy pace run after work while the small fella had a 40 min music lesson. 2.5mls out and back.
5mls in 37m20s

Wednesday
Club session. 3mls easy warm up ~ 24min. Then a quick stretch and a tempo run with a small group. Started out a 7min pace for the 1st mile and then the group picked up the pace as the run progressed. Finished around 6:10 pace for the last mile. Felt very comfortable throughout. ~1ml warm down after.
3.82mls in 25m:52s 7.8mls total

Need to start increasing the weekly mileage from next week and throughout the month of November. Will also start increasing the long easy run this weekend.

Badreputation · 26-10-2013 7:00pm

Friday
Plan was for an easy 10-12 miles. Had company for the run and we took in a loop with a few pulls/hills. Didn't plan on the weather though and hadn't gotten this wet on a run since running the Cork marathon 3yrs ago. Felt weak after 1 mile and breathing was not right either. Slowed down a little over the next few miles. Put it down to lack of sugar levels as I hadn't eaten well the previous day and was busy at work all week. Felt ok after 4/5 miles but we stopped once we completed the loop - Had enough at 10miles.
10m in 81min

Saturday
Wasnt happy with Fridays run so bulked up with pasta/red wine Fri night and organised a late morning run with 2 lads in the club for Sat morning. Didn't even check the forecast and 20mins before we headed the heavens opened again. Did 2 loops of a 5m circuit. Wind/Rain was unreal but stretched after in a hot jacuzzi for30min. Nice! Happy with the run and definitely considering replacing the beetroot juice shot each morning with a glass of merlot red:) Energy levels were perfect for the entire run.
Heading to Dublin for the weekend. Hope to watch some of the marathon.
10m in 74m50s

Badreputation · 03-11-2013 7:51pm

Sun/Mon/Tues
Headed to Dublin Sun and didn't bring runners as divorce proceedings would have followed! :)Got up Mon and headed to O Connell St. to shout on some club mates. Got over by mile 24 to witness some amazing runs from all including club mates and people here on boards. Inspiring stuff and after catching up on recent race reports/pacing reports congrats to all who competed,completed and hit/exceeded targets on the day.
Arrived back late Mon so no run. Tues was catch up in work after the short week so again no run.

Wed
Mad day at work so got out late. Headed from home around 9pm for a few easy miles.
6mls easy in 45m50s

Thursday
Had company for a few easy miles Thurs night. Wanted to do a bit of speed as the weeks running was slipping away so headed on my own after 3 mls. Did 3.7mls warm up in total and then ran 4 x 800s with 60 sec walk recovery. Was hoping to do the repeats in under 2:50s but it didnt happen as the body was tired.
2:58 2:57 2:56 2:58
Finished off with a 2.5ml cool down
Total ~8mls.

Friday
Tight calf from last night so just did 30min foam rolling and some core work (plank/sit ups/stretching)

Saturday
Miserable day in Cork so a clubmate suggested we run in the local woods. A tough 4mile loop but very well sheltered. The first mile is all uphill but after that you get it back and the rest is up & down. Soft surface so ideal for tired legs and plenty of shelter from the elements. Completed 2.5 loops x 4mls.
10mls in 75min 10s

Sunday
Late night at work last night so v.Easy 5mls around town while the small fella had soccer training
5mls in 39min

Nothing too stressful for the past week with work commitments and late nights. Club sessions starting next week for 10mile races in the new year so will fall in for some of these speed sessions over the next 3 weeks and build up weekly mileage as I am only hitting 30mls. Need a bigger mileage week next week to build up a good base before Dec. Also need a tempo session. Might do cross country again next weekend.

ThePiedPiper · 03-11-2013 8:00pm

Decent week's training there Badreputation.

It might be better to do 8-10 of the 800m reps at 3:00 than 4-5 at 2:50. I'd use the marathon goal pace in hours to calculate the 800 pace in minutes.

Badreputation · 04-11-2013 9:49pm

RunForestRun wrote: »

Decent week's training there Badreputation.

It might be better to do 8-10 of the 800m reps at 3:00 than 4-5 at 2:50. I'd use the marathon goal pace in hours to calculate the 800 pace in minutes.

Tks RFR. Ya - agree with that. Only did 4 as I wanted to add in a burst of speed as the weeks training wasn't great up to then.

Badreputation · 04-11-2013 9:57pm

Monday
Club track session. 5x 1ml repeats w2min recovery jog. Damp night but cool enough so the session was fairly comfortable. Legs not as heavy as last week and breathing was ok throughout. Just under 1ml warm up and 1ml warm down.
Splits were:
Mile1: 6:18 Mile2: 6:19 Mile3: 6:20 Mile4: 6:17 Mile5: 6:15

Total: ~7mls

Badreputation · 08-11-2013 12:22am

Tuesday
1hr easy late Tues night.
7.25mls

Wednesday
Club training. Approx 3mls indoor easy running inc. stretches
Afterwards went out for a tempo run in a small group. Again started at 7min/m and worked down to 6.15's. Comfortable running. 3.9mls in 26.20min
Total 7mls

Thursday
6mls easy. Had company for this run. No watch between us but easy running.
6mls @ approx 8min/m

Badreputation · 12-11-2013 12:00pm

Friday - Off

Saturday
No run - Foam roller and core/stretching

Sunday - Munster X Country
After changing my long run plans this weekend to join a group of clubmates to run the Munster X Country, I was doubting my decision making as I drove to the venue in the lashing rain. After parking on the road a few 100yds down from the entrance to the field I also noticed that the preferred choice of footwear on almost everyone entering and exiting was knee high wellies. I should have read the beginners guide to X country pre race prep before taking on my second race. Made my way to the field in my shiny runners and after getting my race number did a mile warm up with the lads. After watching the ladies race we were called to the start pretty soon after. My plan was to initially place with our team and take it easy enough for the first 2 laps and then try to drive on in the final few. The course was 2 laps of 1k loop and then 4 laps of 1500m for an 8k total. That plan want out the window after 1 lap as I initially headed out too fast and conditions just got a lot worse as the race progressed. Even though I had spikes on the surface was really cut up. After finishing the 2 x 1k loops a clubmate was inside the rope shouting at me to run closer to the guide ropes and on the grass. I know they say the grass is greener on the other side of the fence but from where I was looking it was just muck, mud and sh!t. Tried to run outside of the main drag and get some firm footing but it was impossible. Anyway faded badly on the last lap as the legs were goosed at this stage. Managed to finish 3rd on our own team but way way down in overall placings. Nothing but respect for the people who train and race at the high end of the field in X country. After trying it for the second time would love to train properly for it next year as its enjoyable in a strange kind of way.
Mile 1: 6:44m/mile Mile 2: 7:11 Mile 3: 7:18 Mile 4: 7:23 Mile 5: 7:25
Total 7m

Monday
Club track session. 1 mile repeats. Lead group were doing these + 20-30 seconds race pace. Arrived late for the warm up so just did 800mts WU and took it easy for the first mile. Good session and the repeats felt easier than the previous week. This session is planned for the next few weeks so hope to build up and get comfortable at the pace over the next few sessions. 2 min recovery jog between each mile.
Mile 1: 6:34 Mile 2: 6:17 Mile 3: 6:15 Mile 4: 6:14 Mile 5: 6:14
1 m WD
Total 6.5m

Tuesday
Quiet morning with work so headed out for an easy recovery run this morning.
6m in 46min

Badreputation · 12-11-2013 6:59pm

Tuesday PM
4 miles easy 31min

Badreputation · 14-11-2013 8:12pm

Wednesday
6m easy in 45m30s. Had company and we did the usual 6m route.

Thursday
1m WU + 5x800s w 90sec rec +3min rest + 5x600s w 90s rec + WD
2 of us ran this session just before dark this evening on grass. Plan was to stay consistent for the session. Got through it ok but didn't do jog recovery's... walked briskly between sets. Legs were tired on the last 2x600 but happy with the times. Lost lighting for the 600s so they were a bit tougher as footing was a bit dodgy in the darkness. Preferred place for these is the track but when its not an option the grass is just as good in daylight. Last session of 800s last week were done on a cycle path with a pull at the end so in future will aim to run these on the track.
Splits were:
800: 2m:59s 2:58 2:55 2:56 2:57
600: 2m:11s 2:12 2:12 2:12 2:12
Total: ~6.5m

Badreputation · 18-11-2013 8:35pm

Friday
Off.

Saturday
12 easy miles in 92mins. Had company for 10 miles and the run was relaxed.

Sunday
5m easy to soak out some beers from the night before. 40mins.

Monday
Club session. 2m WU and then 5 x 600s all in under 2mins + WD
5 miles

Badreputation · 20-11-2013 10:37pm

Tuesday
The usual 6m easy run. Cold and dark but we plodded along comfortably.
6m in 46m20s

Wednesday
Long day at work but made the effort between jobs to get to the track tonight. Did the same session as last week except with recovery at 60 sec instead of 90 sec and slow jog recovery instead of brisk walking.(WU + 5x800s w60s rec +3min rest + 5x600s 60s rec + WD).
Forgot to charge the watch last night and didn't get a chance to get near home all day so after the first 2 x 800s the watch went flat. Had company for the last 800 so just got times for 3. Had no watch for any of the 600s but tried to keep them as consistent as possible. Hard to tell if I was on pace or under. Some lads doing fast 400s on the inside lanes so raced them on my last 2 600s (Made the last 2 a little easier and stayed ahead of them). 1m WU & 1m WD. Not running these flat out, just staying strong and definitely feeling more consistent with them.
800s 1. 2:54 2. 2:54 5: 2.52
Total ~6.5m

Badreputation · 24-11-2013 6:37pm

Thursday
5m easy on grass. 39min

Saturday
No run yesterday so wanted to push on Today. Plan was 13mls. Not a big fan of early morning runs (late morning start in Rotterdam next April is perfect for my lazy ass!!) so headed out b4 10am. Very cold so took it easy for the first few miles. 4mls in 31min 45s.. Picked up the pace for the next 2.5mls (6:48av pace). Easy few miles again (7.30s) and at mile 10 did another 6:44 mile. Easy miles to finish.
13 miles in 97min 50 sec

Sunday
4m easy. Right calf tender so onto the foam roller after.

Badreputation · 26-11-2013 8:27pm

Tuesday
No run Mon so missed the club track session. Headed out after work this afternoon and just did a few mile repeats + 800s/400s as there is a planned session tom on the track.
1.5ml WU + 2x1ml 2min jog rec+2x800s 90sec jog rec + 2x400s 60sec jog rec + 1ml WD.
Ran out a straight quiet stretch of road...Bit of a drag on the way out so the second splits are slightly faster on the return.
Splits:
Mile 1: 6:15 Mile 2: 6:05 800: 3min 800: 2:54 400: 87s 400: 84s
Legged it home and while the small fella had a music lesson I did another 4m easy.
10.5 Miles

Badreputation · 29-11-2013 1:11pm

Wednesday
4 of us headed to the track. Plan was 5x800's 60s jog rec+3min active rec +5x600s 60s jog rec. Keep them all under 6m/m pace and consistent. Cold breeze at the track so fast warm up and we were into it.
Splits were:
800s:
2.54
2.55
2.58
2.58
2.57

600s:
2:10
2:10
2:11
2:10
2:08

Felt a bit stronger/controlled on these this week, especially on the last few 600s.

Total ~7miles

Thursday
Easy 6mls on the usual route in 47mins. Had company and we just chatted and jogged easy.

Friday
Had a late night with work and an early start this morning but had a gap at work so decided to get some long easy miles out of the way as I can't run Tomorrow. Only had a coffee and bagel for breakfast and once I hit mile 2 I was in trouble. Had the same weakness/light head and lack of energy I experienced on 10m run a few weeks back. Walked for 200mtrs and tried again. A lot of my long runs are late morning after eating well so I am putting it down to bad fueling again. Hadn't eaten since 5:30 last night before the light breakfast this morning. Was going to do a 7m route out and back but took in a 5m route with a plan to pass by the house and get an energy drink. By mile 5 I was feeling ok again so I just dropped the pace to over 8m/m and didn't stop or fuel up. Kept going till I hit 13 mls. Not an enjoyable run but running on empty might stand to me when I need it at a later date!
No run planned for Tom. Will do the club week next week and then the following week start the 18wk JD A plan for Rotterdam.

13 uncomfortable miles in 1hr 48mins

Just over 170mls for the month of November.

Badreputation · 02-12-2013 10:12pm

Monday
Club session at the track. Plan was 2x2mls w 400m jog recovery and then 1 mile. Target pace was sub 6:20 and the plan was just to keep it consistent. I was breathing badly on the first mile as my warm up was brief but once I got into it I was comfortable throughout. Tender calf again after the session on the right leg... I need to do more of a warm up in future but as usual under time pressure after a hectic Monday at work and getting to the track at rush hour.
Splits:
2 miles - (1) 6:16min/ml av pace (2)6:15min/ml av pace
1 mile - 6:06min

Total: 6.5mls

Badreputation · 08-12-2013 1:11pm

Tues - Sat
Poor week of running due to work commitments and a head cold I couldn't shift. Managed 5mls easy Tuesday, a really nice relaxed long easy run Thursday afternoon of 14mls in 1hr 50mins and another easy 6mls Sat. Not a great week for building the mileage but from Monday I plan to start into the 18wk plan so will hopefully feel fresher next week as I need to build the miles. Haven't raced in weeks so will try and get in one or two 5k/4m races as well before the end of the month.

Badreputation · 12-12-2013 7:51pm

18 Wks to Rotterdam

Monday
9 miles easy run in 68mins. Headed out late afternoon Monday on my own. Didn't have a watch as the Garmin is in for repair so noted the time before I left the house and took in the usual 6m route + out and back 1.5mls at the end to make up 9m. Comfortable run.
9m

Tuesday
Had company late Tuesday night and we did the same route (really need to change it around next week ... feel like a cartoon character going through the same scene every Tuesday night). No watch between us but in around 8m/ml for most and under 50mins
6m easy

Wednesday
Plan was a quality session of 4min hard/3min easy to total 10k. Was gonna do this with 2 of the Rotterdam crew but again work commitments came in the way.
Headed to the track as some of the crew were doing 800s. Fell in with 2 club mates who were just starting the session. The plan was 10x800s so as it was similar enough to what I was supposed to do I changed my plan to the 800s (3 days into the prog and tweaking already :rolleyes:)
Warm up was brief as I was late so wanted to take it easy on the first rep.
200m jog recovery between each rep.

Splits were:
1.3:02
2:2.58
3:2.56
4.2.56
5.3:00
400m jog recovery after 5 to allow for a quick pit stop!
6.2:58
7.2:57
8.2:56
9.2:58
10.2:58

Glad to have finished the session as I felt tired after 5. Once I got through 6 & 7 the last 3 were ok again. Legs just felt a bit heavy and tired. 2m warm down & stretch to make up for the brief half mile warm up.
7.5mls

ecoli · 12-12-2013 7:56pm

Solid session. Good consistency with the reps.

Badreputation · 12-12-2013 8:05pm

ecoli wrote: »

Solid session. Good consistency with the reps.

Thanks. Easier with company as I was doubting myself mid way through. You're putting in some savage quality sessions as well...keeping up with your log. I must get in the am & pm sessions to build up the mileage once I get over the next 2 weeks with work. What mileage will you peak at during your training?

ecoli · 12-12-2013 8:13pm

Badreputation wrote: »

Thanks. Easier with company as I was doubting myself mid way through. You're putting in some savage quality sessions as well...keeping up with your log. I must get in the am & pm sessions to build up the mileage once I get over the next 2 weeks with work. What mileage will you peak at during your training?

Think I will probably peak around 105 dependent. Tbh I have not really been tracking weekly mileage to closely. Main aim is to average above 10 a day (so 70 - 80 a week) and will aim to do that until I hit the marathon specific block of training roughly 11 weeks out from. Will like to be rattling off at least 100mpw for about 6 weeks of this but with work if I feel that I am not recovering enough I won't force it

Badreputation · 12-12-2013 10:54pm

Thursday
Very easy run late tonight to loosen out. No watch so easy pace.
Just took in a small loop.Hope to race Sunday if legs feel fresh after long run over the weekend.
~4.5mls

Badreputation · 15-12-2013 2:43pm

Saturday
No run yesterday so got in two runs today. Did 6m early sat morning just over 8min pace and 4m sat evening when the wind and rain died down around 7:20 pace.
10 mls

Sunday
Early morning run. Plan was 2hrs easy so met with a group from the club and it was easy miles for 2hrs as planned. Comfortable running.
14mls in 1hr 57min

Weekly Total:51mls

Target was 55mls for the week so while I didn't hit 55mls overall I'm happy enough as it was a mental work week. Was planning a race Today but due to not running Friday I needed to do some miles instead.

Badreputation · 18-12-2013 10:33pm

17wks to Rotterdam

Monday
Late late night Sun night and plenty of beers so when my early morning job cancelled Monday I decided to soak out the beers and get a run in while I could. Easy 4mls at a very easy pace.
Went to the club session Monday evening and while most were doing speed sessions I just hooked up with one the of the lads and did another 5mls easy in 40mins.
9 mls ~ 8min pace

Tuesday
Had another slot between jobs Tuesday before lunch so got out for 6mls in 44mins. Pushed on for 3mls but still a bit sluggish from the late night Sun. Dropped the small fella to his music lesson that evening after work and did 4mls easy in 8:20 pace. Legs were tired and I was wheezing a lot during the run.
Woke up Wed and the plan was for a track session tonight but the chest was a lot worse so took a day off and dosed up in the hope that it doesn't get worse. Only getting into the 2 runs in one day thing... once work eases after this week I will try to fit in the morning and evening runs a lot more as the mileage increases.
10 mls

Badreputation · 20-12-2013 12:43am

Thursday
Was feeling rough enough Today with what I was hoping wasn't the start of a chest infection. It felt like I was after 40 major the night before when I woke this morning but once I dosed up on paracetamol and cough medicine it eased off throughout the day. I knew I was gonna have a long day so I threw the gear in the van and the plan was to stop off at the track in the evening. Finished up a bit earlier so hit the track and plan was 4min hard/3min easy to total 10k. Did 1ml warm up and stripped to 2 top ayers and started the session. Was hoping to be around 5.50 pace for the 4mins but just couldnt get to the target pace.Breathing was laboured and I just couldnt push on. After the first rep during the 3min easy I was absolutely frozen and could feel the cold cut through me every time I turned into the back straight as the track runs close to the river on this stretch. Threw on the tracksuit top again and decided to lower the pace slightly and keep the session consistent and warm

Happy enough at the finish as I was worried I should have rested and cleared what I thought was the start of a chest infection but tonight I feel great and the chest is ok again after the session.
6x 4min w 3min easy.
Easy reps were between 7:50 - 8:20s
4 min pace
1. 6.01
2. 6.04
3. 6.15
4. 6.17
5. 6.18
6. 6.12

Pace is well down from the 800 session last week but good to have got it done and feeling ok now. Easy miles Tom night. 2 mile warm down
9mls

Badreputation · 22-12-2013 8:48pm

Friday
Torrential rain and wind all afternoon so abandoned the plans for an outdoor run and signed into the gym instead and did 5mls easy on the treadmill at 8min/ml pace. Not a fan of treadmill running as its just fairly boring and I sweated buckets during it as well. Hit the steam room and Jacuzzi after which made up for the running.
5mls

Saturday
Plan was 20min easy with 20-40mins T pace and 20 min easy. Decided to split the diff and do 30min T pace (6:28s). Was originally gonna head to the track but due to work commitments I stayed closer to home and met one of the lads in the field. Did 2.5mls warm up and straight into it. Really struggled with grip on the field and didn't wear spikes as I was planning to run over 1hr. After 10mins my average was 6:35m/m and it wasn't going to get much better. Abandoned the session and ran 2mls easy to a straight section of roadway to finish the pace work. Went out 5mins into the wind and rain and as pace was a lot worse on a better surface I turned back and finished in 6:40 for the 10mins. Added on 4mls easy pace to increase the mileage for the session and settled on 20m T pace instead of the planned 30mins.
2.5 mls easy
1.5mls 6:35m/m pace
2mls easy
1.5mls 6:40m/m pace
4mls easy
Didn't have it Today pace wise. Couldn't hit the target.
11.5mls

Sunday
Late night Sat night and a few beers but met up with some of the lads this morning and did 8.75mls easy in 69mins. Comfortable running and perfect to soak out the beers.
8.75mls

Weekly Total 53.25mls

AuldManKing · 22-12-2013 9:46pm

Solid training, good stuff.

Badreputation · 24-12-2013 11:53am

AuldManKing wrote: »

Solid training, good stuff.

Thanks. Just need to keep saying NO over the next few days to the wine/beer/food! Following your training log as well... best of luck with it. I can def relate to the Auldman thing and I hope to start using the age card soon when I can't hit my targets

Badreputation · 24-12-2013 12:00pm

Monday
Missed a planned early session so made the most of the lie in and got out after the wind and rain died down. No watch so just did 3m out and back easy pace. 6mls

Tuesday
Another easy run of 6m before heading out with the family. No watch but took in the usual route with a few laps of the field. Strong winds but dry. Did some foam rolling after as the left calf was a bit tender but its more from balancing it on a high stool than any excess running

6mls

Badreputation · 26-12-2013 6:54pm

Thursday
Plan was sets of 1ks at between 3:41-3:44 I pace w 3min jog recoveries so headed to the field at lunch time after a badly needed lie in this morning and this time had the spikes in the car. Weather was perfect as there was no wind/rain. Met up with a clubmate and did 2mls warm up with him before I started into the 1ks. Did 5 and added an easy 25mins around town after a change of footwear at the end to bring the mileage to just over 9m for the session.
1ks were: 3:35 3:38 3:44 3:41 3:39. Felt ok throughout.
9mls

Badreputation · 28-12-2013 2:36pm

Friday
Just easy running in the wind. 72min.
9mls

Saturday
Changed the Q session with next weeks session so just did steady miles instead of including 5 x 5min T pace. Will do this next Sat instead. Had company and did a comfortable 15mls in under 2hrs @ 7:50 pace. Ice on patches of the road in places and cold in shaded areas. Overall a really enjoyable run.
15mls

Badreputation · 29-12-2013 3:28pm

Sunday
3 of us headed out this morning. Ice on the road kept the pace nice and easy. No watch but we covered a 6ml route.
6mls

Weekly Total:51mls

Need to increase the weekly mileage next week. Back to a normal routine will help.

Badreputation · 03-01-2014 8:10pm

15wks to Rotterdam

Monday
Got out during a dry spell for 6mls in 45min/7:30 pace.
6mls

Tuesday
Weather was very bad Tuesday and I had arranged to meet 2 lads for a few miles on the road. We took the option of an indoor run instead and did 5 sweaty miles on the treadmill instead of braving the elements. Followed it up with a core session (plank/sit ups/press ups/extended plank/weight assisted chin ups).
5mls

Wednesday
The plan for Wed was 1k, 1200 or 1ml intervals w 3-5min jog recoveries depending on which session. Didn't have a very late night last night and didn't overdo it with wine/food so arranged to head to Bandon instead and run the 5ml race as the forecast wasn't too great for the rest of the day and I felt a race would make it easier to get through the session as I was doing it on my own.
Did a warm up and as I made my way up the hill to the start I chatted with a club mate who was going for sub 31min so that was my target as well as I had never got under 31min before. Also my pace for the intervals was 6-6:05pace with the jog recoveries so I was happy to target 6:10/6:12 pace for the race without the recovery jogs.
Mile 1: First mile has a small incline and then its a very fast decline. Tucked in behind a group and felt ok making my way downhill. 5min 49s
Mile 2: As the course turned into the town on mile 2 I moved ahead of the group of 4 I was running with and suddenly found I was isolated and running into a strong wind with no shelter. My clubmate was about 30yds ahead and I just couldn't close the gap so I just kept the pace consistent until we reached the hill. 6min 36s. Lost time here that I hadn't expected to.
Mile 3: Came to the hill that was a steady climb for 1ml. Nothing too steep but still a nice pull and you had to work a fair bit harder. I lost more time here and finished mile 3 in 6:54. Just didn't have it in the legs going up the hill. Breathing was fine and I wanted to push on but the legs were just not responding. Damn legs!
Mile 4 & 5: Great finish to the race as mile 4 is downhill and again mile 5 is a fast mile. Pushed on here and passed 2 runners before the 4ml mark but didnt have a big finish to gain back any time. Heard footsteps as I neared the finish so sprinted the last few meters.Mile 4: 6min 3 sec. Mile 5: 6min 6sec. Finished in 31:29. 6:18 pace.
An official but soft PB for 5mls. It wasn't a great race tactically or physically but a great training session. Also got an old fella 2 O/45 prize which was unexpected.
Easy warm down after on sore legs.
8mls

Thursday
Did 4 easy recovery miles in the morning and did 6.5 easy miles that evening with company. Thigh was tender on both legs so did some core and foam rolling after. 8m/ml pace
10.5mls

Friday
Got out early this evening with company and we did some very wet and windy miles. Lashed rain for the majority of the run but it was easy running and no bother once we got over the first mile and out of the headwind.Just over 8m/ml pace.
7mls

Badreputation · 06-01-2014 9:15am

Saturday
Headed to the track to complete the session from last week that I moved around. Plan was 2m WU and 5x5min T pace w 1min rest +1hr easy. Group of 4 of us completed the session. Easy warm up and onto an icy track. Completed 2 x 5mins before we were moved off the track due to the ice so we completed the session on the road/park. The 1hr easy was as stated..easy. My target for the 5min T was 6m:26s. 2nd and 3rd splits were a bit off after moving from the track to the road so picked it up for the last 2. Good session and a lot more interesting than just plodding along for miles as I would have done on all previous marathon progs.
5x5min splits:
1. 6:25
2. 6:30
3. 6:34
4. 6:14
5. 6:10

13.5mls

Sunday
Had arranged an early run Sun morning but as the weather was so bad we hit the gym instead and ran 8 warm/sweaty miles on the treadmill.
8mls

Weekly Total: 58mls
Another increase in weekly miles planned for next week to get back on target.

Badreputation · 07-01-2014 10:39pm

Monday
Made a decision late in the afternoon to head to the track and do the speed session with the club instead of doing the Q session Tues or Wed. Needed motivation and what better way then in a group on the track where there is no hiding place

The planned session was 3 x 2 miles w 400 jog recovery and then 2 x 1 ml again w 400 jog recovery. Did 1 ml warm up. The lead man was targeting 6:05 av pace so I moved in 1 lane and settled in with a group of 3 more and toed the line. It was very windy but where it slowed you up on one side it gave you a nice breeze on the home straight. The first 2 miles were tough but once we settled in it got a little less painful. The legs started to tire on the last 2 miles so I pulled out of the first 1 x 1 m and just did an easy mile myself. Fell back in for the last mile repeat. Finished up with 800 mtr warm down. Glad to have completed it but felt it in the legs after.

3 x 2 miles
Rep 1 12min 21s - (Mile 1 6:15 Mile 2 6:06)
Rep 2 12min 23s - (Mile 1 6:17 Mile 2 6:06)
Rep 3 12min 31s - (Mile 1 6:22 Mile 2 6:09)
1 x 1mile - 6min 05s
10mls

Tuesday
Got out in the morning as I had a late job so did 4 very easy miles.
Met up with the lads this evening and did 7mls in 8:10 pace. Legs were still a little tired. Will build up some easy mileage until the next Q session Sat.
11mls

pconn062 · 07-01-2014 10:53pm

That's a savage session, fair play.

Badreputation · 07-01-2014 10:58pm

pconn062 wrote: »

That's a savage session, fair play.

Thanks pconn. Must bring the foam roller to bed w me tonight to fix me legs!:)

Badreputation · 08-01-2014 4:17pm

Wednesday
Had another gap with work so ran easy miles with company this morning. Nice run and the legs are feeling ok again. Started to tire after a hill at mile 3 but felt ok again after another mile. Rain started just as we finished. Nice to have it completed at that stage. 66mins.
8mls

Badreputation · 10-01-2014 11:39am

Thursday
Got out for 10mls easy. Still feeling a little tired in the legs so didn't overdo it. Weather was great. 8.10 pace.
10mls

Friday
Had a late night with work last night so a long day overall. Legs still tired on the easy run this morning. Didn't get going until I was 3 mls in. Just did 6m 8m/ml pace. Have a Q session in the morning so once that's completed I'll reacquaint myself with the couch and H CUP rugby for the weekend. Probably need to get a rub out next week as its long overdue with the increase in mileage over the last few weeks.
6mls

Badreputation · 12-01-2014 5:13pm

Saturday
Plan was 2m easy + 2 x 10min T w 2min rest + 1hr easy.
Legs felt good again this morning. Did this session with 3 of the lads travelling to Rotterdam. We headed out on a quiet road and after the warm up it was straight into the session. First 10min included a nice pull half way through. Second was on a flat section. Target was 6'26 pace.Didnt rest for the 2 mins as it was baltic so we stayed warm and kept moving. Felt ok throughout. We did just over 1 hour easy at the end. Nice session.
10 min pace - 1. 6'29 2. 6'20
14.5mls

Sunday
Waited till the rain eased off and got out for 5mls easy this afternoon. Left the watch at home and just took it handy.
5mls

Weekly Total: 64.5mls

Next week the plan is to reduce the mileage and back to max mileage again the week after. Might swop the weeks around so the easier mileage is the week of Dungarvan.

AuldManKing · 12-01-2014 5:25pm

Badreputation wrote: »

Might swop the weeks around so the easier mileage is the week of Dungarvan.

Nice session there!

I'm also doing Dungarvan, but I'll be making sure that not only race week, but also the week after the race is also 'well managed' as 10 miles is a beast of a run and takes a good recovery.
Be prepared to alter your 'week after' plans to allow ample recovery - its all about the long game (cant believe I just said that).........

Badreputation · 12-01-2014 5:52pm

AuldManKing wrote: »

Nice session there!

I'm also doing Dungarvan, but I'll be making sure that not only race week, but also the week after the race is also 'well managed' as 10 miles is a beast of a run and takes a good recovery.
Be prepared to alter your 'week after' plans to allow ample recovery - its all about the long game (cant believe I just said that).........

Ya.. good call. I didn't even think about the week after...Def easy running. You are going very well...another nice 20mls last Sat with TBL. What kind of mileage will you peak at over the next few weeks? Weeks are flying by!

AuldManKing · 12-01-2014 9:06pm

Badreputation wrote: »

Ya.. good call. I didn't even think about the week after...Def easy running. You are going very well...another nice 20mls last Sat with TBL. What kind of mileage will you peak at over the next few weeks? Weeks are flying by!

Don't know tbh, the plan is a bit loose as it gives options for each run.
I'd say maybe 70? You are right, weeks are flying by, it'll be taper time in 8 -9 weeks!!

BeepBeep67 · 12-01-2014 9:11pm

See both of you in Dungarvan, it's not an 'A' race for me, so I'll stick with the normal plan until Thu and ramp back up on the Wed post race.
I'm looking forward to the feed afterwards - one of the best in the country.

Run to the Hills

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