Just finished the Cork half in 85 minutes 20 seconds. Thats 10 minutes faster then my time last year and 3 minutes faster then my PB at that distance, set 3 months ago (Bay Run). So all in all a great days running for me!
I stepped back training this week. Actually I stepped back a bit further then I was supposed to but I reckon those 4 miles I should of run were made up for by the 13.1 miles of racing.
Total distance this week 32 miles.
Next week am back into another intense week. Total distance should be 51 miles. Another 20 miler session in store.
Tuesday night treadmill, 6.5 miles @ 7:40.
Wednesday, Mahon loop 7 @ 7:20.
Saturday, Mahon loop 5 @ 7:30
Sunday, Blarney half!
Sunday, September 12, 2010
Intense
Last week was the start of the intense period in my marathon training. A total of 54 miles over 5 days of training. I have two more of these high intensity weeks, split by step down weeks, before the merciful tapering.
Monday I went out to the Mardyke track and ran 10 miles...thats 40 feckin loops of the track. My god I wont be doing that again in a hurry. To break the monotony I split it into 4 X 10 loops where I'd reverse direction every 10. Average pace 8:00 miles.
Tuesday I went to the CIT track for an informal Eagle speed session. 9X400, average pace 86 seconds per lap. A great session inspired by Hal Higdeon. Will try and get some more of this type of session in I think.
Did a 2 mile warm down afterwards.
Wednesday, 8 miles on the treadmill, 7:30 pace.
Thursday I did the Mahon loop. 8 @ 7:20 with 1 warmup and 1 warm down.
Saturday I did my first 20 miler of the "season". I metup with Grellan and another lad and we did 15 miles together out in Ballincollig. This route has a couple of nice hills. But I saved myself on this run. Knowing I had another bit to tag on after my fellow runners finished up. Back at the car park I took some water and set off on my own for another 5 miles. That was not easy. The sun had come up and it was getting really hot. Average pace 8:06. Not bad given the heat.
Monday I went out to the Mardyke track and ran 10 miles...thats 40 feckin loops of the track. My god I wont be doing that again in a hurry. To break the monotony I split it into 4 X 10 loops where I'd reverse direction every 10. Average pace 8:00 miles.
Tuesday I went to the CIT track for an informal Eagle speed session. 9X400, average pace 86 seconds per lap. A great session inspired by Hal Higdeon. Will try and get some more of this type of session in I think.
Did a 2 mile warm down afterwards.
Wednesday, 8 miles on the treadmill, 7:30 pace.
Thursday I did the Mahon loop. 8 @ 7:20 with 1 warmup and 1 warm down.
Saturday I did my first 20 miler of the "season". I metup with Grellan and another lad and we did 15 miles together out in Ballincollig. This route has a couple of nice hills. But I saved myself on this run. Knowing I had another bit to tag on after my fellow runners finished up. Back at the car park I took some water and set off on my own for another 5 miles. That was not easy. The sun had come up and it was getting really hot. Average pace 8:06. Not bad given the heat.
Sunday, August 29, 2010
Whats 52 seconds
So the Ballycotton Summer Series is finished. My first attempt at getting that elusive top 50 t-shirt, but this year it was not to be...Eddie charged in with a combined time of 2 hours and 8 minutes, me 52 seconds later. Next year!
Monday I did my weekly tempo run. This time it was two loops of Mahon - 10 miles at 6:40. A tough run but helped a bit by a nice wind at my back. Tuesday and Wednesday I rested up for Thursday night.
The Ballycotton 5 on Thursday night had 500 runners. A great buzz around the place. Still feeling a bit tired after Monday my goal was for a sub 31 (my Churchtown time was 30:58). I hadn't a chance of getting in the top 50 - too much time lost in Ballyandreen.
The first mile was 5:50. As expected it was quick but my watch had stopped showing me speed. Pain in the arse. This is the second time thats happened. Ah well it'll be good for me to judge my pace. Grellan was just ahead - my plan had been to keep pace with him but I had a feeling I'd need to scrap that plan to get under 31. Mile 2 6:10. Flat enough the watch was well and truly screwed. Mile 3 was the start of the hills. The one toward the end was painful - 6:20. Ok time going backward but average still good. Needed to pick it up. Mile 4 actually had some good downhill sections. Much needed to get the heart rate down and recover a bit - 6:15. Last mile is tough because of the long drag to home. Robert passed me on the way into Ballycotton. Finished in 31:00. Not bad. Speed is down a bit but I'll put that down to the marathon work kicking in.
Friday I went for a recovery run on the treadmill. 4 miles flat. I was going to do five but was apprehensive about the long run on Saturday morning.
Looooong run Saturday. Ballinora loop was 11.6 miles and then we did "a few loops" of the farm. 3 loops. 3 loooong loops. I was shattered. Only for Grellan I dont think I'd of been able to go for that third loop. 18.2 miles in total. The intense part of the training has officially started!
Monday I did my weekly tempo run. This time it was two loops of Mahon - 10 miles at 6:40. A tough run but helped a bit by a nice wind at my back. Tuesday and Wednesday I rested up for Thursday night.
The Ballycotton 5 on Thursday night had 500 runners. A great buzz around the place. Still feeling a bit tired after Monday my goal was for a sub 31 (my Churchtown time was 30:58). I hadn't a chance of getting in the top 50 - too much time lost in Ballyandreen.
The first mile was 5:50. As expected it was quick but my watch had stopped showing me speed. Pain in the arse. This is the second time thats happened. Ah well it'll be good for me to judge my pace. Grellan was just ahead - my plan had been to keep pace with him but I had a feeling I'd need to scrap that plan to get under 31. Mile 2 6:10. Flat enough the watch was well and truly screwed. Mile 3 was the start of the hills. The one toward the end was painful - 6:20. Ok time going backward but average still good. Needed to pick it up. Mile 4 actually had some good downhill sections. Much needed to get the heart rate down and recover a bit - 6:15. Last mile is tough because of the long drag to home. Robert passed me on the way into Ballycotton. Finished in 31:00. Not bad. Speed is down a bit but I'll put that down to the marathon work kicking in.
Friday I went for a recovery run on the treadmill. 4 miles flat. I was going to do five but was apprehensive about the long run on Saturday morning.
Looooong run Saturday. Ballinora loop was 11.6 miles and then we did "a few loops" of the farm. 3 loops. 3 loooong loops. I was shattered. Only for Grellan I dont think I'd of been able to go for that third loop. 18.2 miles in total. The intense part of the training has officially started!
Tuesday, August 24, 2010
Curry + booze != run
A bit behind schedule this week. Had to go to London for two days with work. Which usually is a good thing cos I get to run in Richmond park (8 mile loop) but sadly it was not to be this time. The customer insisted on a curry night followed by lots of booze and who am I to say no!
So Monday I did my usual Hill program on the treadmill. 4 miles at 8:00 pace. Am quite getting into the Hill program now. It helps to break up the monotony of long runs on the treadmill. Especially since my mp3 player is out of charge and I keep forgetting to sort it out...
Tuesday I did a 5 mile tempo (6:50 pace) with a mile warmup and another mile warmdown. This is going to become a major part of my weekly program I think. They're tough to get started but once the first mile is out of the way you kind of slip into the zone. And then just hold on! Next week I'll be doubling that mileage.
Wednesday night was curry night. And Thursday was recover from Wednesdays festivities...
Recovery run on Friday on the treadmill, 5 miles at 8:20. Who'd of thought recovery runs could be so useful! :)
My weekly long run on Saurday morning saw us on a brand new route down in Carraigaline. There were about 10 of us that morning. Route took us down to Crosshaven (flat path along the river) and then a few hills up to Myrtleville and along to Fountainstown. As usually there was a bit of a push on each hill. On our way back toward Carraigaline though we came across a right little beastie of a hill. Well over a mile long and it saved its best bit to the end. Unable to keep the pace I caved before I finally saw the bloody top. Colin (who is obviously doing some sly training in the Kenyan highlands mid-week) passed me, Kevin in close pursuit!
Actually it seemed to me like this route was basically all long up hill drags followed by short steep downhill sections. Too steep to enjoy. All in all I'd have to say it was is not my favourite loop but maybe in time I'll grow to like it...
So Monday I did my usual Hill program on the treadmill. 4 miles at 8:00 pace. Am quite getting into the Hill program now. It helps to break up the monotony of long runs on the treadmill. Especially since my mp3 player is out of charge and I keep forgetting to sort it out...
Tuesday I did a 5 mile tempo (6:50 pace) with a mile warmup and another mile warmdown. This is going to become a major part of my weekly program I think. They're tough to get started but once the first mile is out of the way you kind of slip into the zone. And then just hold on! Next week I'll be doubling that mileage.
Wednesday night was curry night. And Thursday was recover from Wednesdays festivities...
Recovery run on Friday on the treadmill, 5 miles at 8:20. Who'd of thought recovery runs could be so useful! :)
My weekly long run on Saurday morning saw us on a brand new route down in Carraigaline. There were about 10 of us that morning. Route took us down to Crosshaven (flat path along the river) and then a few hills up to Myrtleville and along to Fountainstown. As usually there was a bit of a push on each hill. On our way back toward Carraigaline though we came across a right little beastie of a hill. Well over a mile long and it saved its best bit to the end. Unable to keep the pace I caved before I finally saw the bloody top. Colin (who is obviously doing some sly training in the Kenyan highlands mid-week) passed me, Kevin in close pursuit!
Actually it seemed to me like this route was basically all long up hill drags followed by short steep downhill sections. Too steep to enjoy. All in all I'd have to say it was is not my favourite loop but maybe in time I'll grow to like it...
Sunday, August 15, 2010
John Wayne returns
A tough week running. Monday saw me in the Gym on the treadmill, 4 miles on the Hill program. Not too bad, preparing myself for the next nights race.
Tuesday night was the last in the Cork track and field events for this year. Tonight I entered into the 800M up in the C.I.T. track. My home ground! :)
I entered into the group intending to get under 2:30. I felt that at a stretch I might just sneak under. At the training sessions I've been getting about 70 seconds for 400M - flat out. The first 400M I did in 69 seconds (a pb with still 400 to go!!), the next 200M I gritted my teeth to hang on but in the last 200M I actually got my breathing back and started to increase the speed again. 77 seconds for the 2nd 400, 2:26 overall. Delighted! I felt that I could definitely go faster with a bit more experience at this distance. And, again, my breathing is improving.
Took a rest on Wednesday, more in prep for renovating the house Thursday than for running.
Thursday, after a day with a Kango hammer and a wall, I did my first serious tempo session down in Mahon. 1 mile warm up and then into a 5 mile flat(ish) loop.
Loop 1: 6:50 pace all the way around. Tough going on your own. As I came up to the end of the loop I had a multitude of reasons for not doing a second loop.
Loop 2: 6:50 pace. Had to dig deep as they say. But happy that I forced myself to take it.
Finished up with a 1 mile warm down.
Saturday I met up with Colin, Kev and Pat for a long run at a fast pace. The Ballinora route is not my favourite. Its full of "rolling" hills - that I just had to charge up. Again my breathing was spot on and my legs felt strong. Was really enjoying the sprints to the top. Kev and Colin split off for a shorter 12 mile loop while Pat and I went on to do the 15 miles. Well almost, we got slightly lost and ended up doing 14.3. To make up for the loss we did another couple of miles at the farm when we got back. Total - 18 miles, average pace 7:40.
Spent the rest of Saturday walking like a cowboy after a day in the saddle. Not much better today to be honest!
Total mileage for the week - 40.5 miles.
Tuesday night was the last in the Cork track and field events for this year. Tonight I entered into the 800M up in the C.I.T. track. My home ground! :)
I entered into the group intending to get under 2:30. I felt that at a stretch I might just sneak under. At the training sessions I've been getting about 70 seconds for 400M - flat out. The first 400M I did in 69 seconds (a pb with still 400 to go!!), the next 200M I gritted my teeth to hang on but in the last 200M I actually got my breathing back and started to increase the speed again. 77 seconds for the 2nd 400, 2:26 overall. Delighted! I felt that I could definitely go faster with a bit more experience at this distance. And, again, my breathing is improving.
Took a rest on Wednesday, more in prep for renovating the house Thursday than for running.
Thursday, after a day with a Kango hammer and a wall, I did my first serious tempo session down in Mahon. 1 mile warm up and then into a 5 mile flat(ish) loop.
Loop 1: 6:50 pace all the way around. Tough going on your own. As I came up to the end of the loop I had a multitude of reasons for not doing a second loop.
Loop 2: 6:50 pace. Had to dig deep as they say. But happy that I forced myself to take it.
Finished up with a 1 mile warm down.
Saturday I met up with Colin, Kev and Pat for a long run at a fast pace. The Ballinora route is not my favourite. Its full of "rolling" hills - that I just had to charge up. Again my breathing was spot on and my legs felt strong. Was really enjoying the sprints to the top. Kev and Colin split off for a shorter 12 mile loop while Pat and I went on to do the 15 miles. Well almost, we got slightly lost and ended up doing 14.3. To make up for the loss we did another couple of miles at the farm when we got back. Total - 18 miles, average pace 7:40.
Spent the rest of Saturday walking like a cowboy after a day in the saddle. Not much better today to be honest!
Total mileage for the week - 40.5 miles.
Saturday, August 7, 2010
The run thats got everything
Its been a busy week of running.
Tuesday on the track with the Eagles we did 5X50M sprints followed by a gruelling pyramid - 200M, 400M, 600M, 400M and 200M. Its all out on these sprints. Liam our coach splits us into three teams. For the first time I was promoted into the fast team. :)
The first team are given a 10 second head start, followed by the mid team and then 5 seconds later our team. Aim is to catch the team ahead before they get to the finish line. Its a tough session but worth it. Heart rate was sitting in the 80-90% range for the entire session. Am fairly sure I saw it peaked at 196 which would be about 95% !!
Following night (Wednesday) I ran the Novartis 5K. Its got a few drags, the worst being the last 600M which are up a steep enough hill. Started out quick, first mile 5:49. Paul Daly came along side during mile two and we matched pace for the rest of the race. Its great having someone to run with on these races, it really helps focus on the running. 2nd mile was slower because of a few drags, 6:08. The last mile Paul pulled ahead on a downhill section but then came the 600M climb. Head down I charged up the hill. Passed about four people (Paul included), last mile 5:55. The track training really helped here I think. My breathing is usually what stops me toward the end but tonight I managed to keep it under control - thrilled! Finished with 18:28 on my watch.
Thursday night marathon pace training at the farm with Pat and Colin. 5 loops (2.2 miles per loop). Pace for 3.5 loops was 6:50. Pretty tired after Novartis but its good to get back into the marathon training rythm again. These Thursday night sessions are what really helped me for Cork so am anxious to get them started up early this time.
Saturday morning up bright and early for a 16 miler (Raheen loop). Still not easy! When will the log runs feel easy again?! Kevin and I charged raheen hill (over 1 mile up), pace was 7:30 for the hill. Almost killled me!!
Finished off the 16 miles with a 1 mile sprint back to the cars. So its the session that has just about everything jammed into it! :)
Looking forward to a BBQ tonight and a rest day tomorrow.
Tuesday on the track with the Eagles we did 5X50M sprints followed by a gruelling pyramid - 200M, 400M, 600M, 400M and 200M. Its all out on these sprints. Liam our coach splits us into three teams. For the first time I was promoted into the fast team. :)
The first team are given a 10 second head start, followed by the mid team and then 5 seconds later our team. Aim is to catch the team ahead before they get to the finish line. Its a tough session but worth it. Heart rate was sitting in the 80-90% range for the entire session. Am fairly sure I saw it peaked at 196 which would be about 95% !!
Following night (Wednesday) I ran the Novartis 5K. Its got a few drags, the worst being the last 600M which are up a steep enough hill. Started out quick, first mile 5:49. Paul Daly came along side during mile two and we matched pace for the rest of the race. Its great having someone to run with on these races, it really helps focus on the running. 2nd mile was slower because of a few drags, 6:08. The last mile Paul pulled ahead on a downhill section but then came the 600M climb. Head down I charged up the hill. Passed about four people (Paul included), last mile 5:55. The track training really helped here I think. My breathing is usually what stops me toward the end but tonight I managed to keep it under control - thrilled! Finished with 18:28 on my watch.
Thursday night marathon pace training at the farm with Pat and Colin. 5 loops (2.2 miles per loop). Pace for 3.5 loops was 6:50. Pretty tired after Novartis but its good to get back into the marathon training rythm again. These Thursday night sessions are what really helped me for Cork so am anxious to get them started up early this time.
Saturday morning up bright and early for a 16 miler (Raheen loop). Still not easy! When will the log runs feel easy again?! Kevin and I charged raheen hill (over 1 mile up), pace was 7:30 for the hill. Almost killled me!!
Finished off the 16 miles with a 1 mile sprint back to the cars. So its the session that has just about everything jammed into it! :)
Looking forward to a BBQ tonight and a rest day tomorrow.
Sunday, August 1, 2010
Attack those hills
This morning seven of us met outside Ballincollig for a long run (14.6 miles to be exact). This was my first proper long run in the Dublin training programme. And boy am I feeling it now!
Its hard to believe that only two months back I would of considered that distance a short run. As with all Eagle AC long runs there were a goodly number of hills worked into the route to spice things up a bit.
Since its a long run the pace is slow (7:55) - more about stamina then cardio. The only chance you get to jack up the heart rate is to attack the hills. Tough. The first hill must of been over a mile long with a 140 meter climb. Worth it for the great views over the Inniscara dam though.
Its hard to believe that only two months back I would of considered that distance a short run. As with all Eagle AC long runs there were a goodly number of hills worked into the route to spice things up a bit.
Since its a long run the pace is slow (7:55) - more about stamina then cardio. The only chance you get to jack up the heart rate is to attack the hills. Tough. The first hill must of been over a mile long with a 140 meter climb. Worth it for the great views over the Inniscara dam though.
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