Sunday, May 29, 2016

Two good days

Getting back on the horse:

Mon – Rest (travel)

Tue am – Claregalway 9.5km easy run 37:27 (3:57's)

Tue pm – Claregalway 10.0km easy run 42:00 (4:12's)

Wed – Claregalway 9.5km easy run 38:03 (4:00's)

Thu – Claregalway 12.7km recovery run 46:49 (3:41's)

Fri – Claregalway 14.8km easy run 1:00:00 (4:03's)

Sat – Claregalway 14.8km recovery run 55:46 (3:46's)

Sun – 2km up, 10km treadmill threshold run 31:55 (3:12’s), 1.2km down. All up 13,2kms

Total for week 89.3km

Just easy/recovery running until I felt good. Then a couple of sessions to finish off the week on Saturday and Sunday.

Sunday, May 22, 2016

Night of the 10,000m PB's

The week that was:

Mon - Claregalway 9.5km recovery run 35:27 (3:44's)

Tue – 2km up, 5 mins LT, 6 x 90 secs off 60 secs, 2.4km down. All up 9.0km

Wed – Claregalway 9.5km easy run 39:25 (4:09's)

Thu – Treadmill 8.1km recovery run 30:00 (3:41’s) plus strides. All up 8.7km

Fri – Treadmill 5.0km easy run 22:41 (4:32’s)

Sat – Night of the 10,000m PB’s 32:17 (3:14’s). All up 11.7kms

Sun – Sprowston 8.8km easy run 38:38 (4:23’s)

Total for week 62.2km

Well it didn’t quite happen for me. Despite feeling nervous all week I wasn’t a bit nervous on the track. I’m not sure why. I settled into the run and by 1 mile I was toast. There was no build up to red-line – it just seemed to happen and I had nowhere to go. I never had any intention going with the lead group who were targeting 30 low so I was in pack #2 and I ended up in no mans-land. And I was simply hanging on….

The lap countdown was torture. In trouble with 20 laps to go and it was a slow grind home. Not sure why it didn’t happen. As a runner you always look for a reason – but I think it was just an off day. That said all times were down on the night – windy and humid conditions didn’t help. Perhaps the travel was a factor also. Who knows – a bad run and I’ll get over it. But it was a great experience and it is an event I’d like to have another crack at. The atmosphere was excellent and despite running poorly I know I’m in decent shape so hopefully I’ll come good soon.

I had my first beer within 2 minutes of crossing the finish line. It turned into the night of the 10,000m LP’s (London Prides). A good night followed watching the elite races and then into London until the early hours of the morning with my mate the Tank Driver. Great times.

Sunday, May 15, 2016

One week to go

A couple of sharpeners in here:

Mon - Claregalway 9.5km easy run 38:48 (4:05's)

Tue – 6.3km up, 6 x 1km off 90 secs jog 200m at the track, 4.8km down. All up 18.1km

Wed – Claregalway 9.5km recovery run 36:35 (3:51's)

Thu am – 2.0km up, 10 x 3 mins treadmill threshold, 1.2km down. All up 13.0km

Thu pm – Mayo AC easy 3.2kms

Fri – Claregalway 14.8km recovery run 55:54 (3:47's)

Sat – 2.0km up, 10km treadmill threshold 31:19, 2.0km down. All up 14.0km

Sun – Claregalway 11.1km easy run 43:09 (3:53’s)

Total for week 93.2km

My first track session in about 7 months on Tuesday. A good group to train with and was happy to work up through the gears throughout the session. Times were 3:01, 2:58, 2:58, 2:58, 2:57 and 2:57. Very happy with that but it didn’t come easy. Happy to hang on and the last rep was my quickest (2:56.5).

More treadmill threshold work on Thursday (intervals) and Saturday (continuous). I didn’t push the session on Saturday as it was so hot that I thought I’d collapse. So kept a lid on it.

A big drink with the neighbours on Saturday night which took the edge off my Sunday run. Some people never learn….

One week to go. Some more short speed stuff on Tuesday and then easy running for the rest of the week. I'm in race 3 on Saturday which means I'll be one of the back-markers trying to hang on. The plan at this stage is to run the first 5km in 15:45 and then hang on....

Sunday, May 08, 2016

Getting close

Happy with how things are going – peaking nicely for the 10,000m in 2 weeks:

Mon - Treadmill 10.0km recovery run 36:56 (3:42's)

Tue – 2km up, 10km threshold 31:04 (3:06’s), 2.0km down. All up 14.0km

Wed – Treadmill 10.0km recovery run 36:42 (3:40's)

Thu am – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 11.0km

Thu pm – Mayo AC easy 4.9kms

Fri – Treadmill 10.0km recovery run 36:12 (3:37's)

Sat – 2km up, 5 x 2km, 2 x 1km threshold building into tempo, 2.0km down. All up 16.0km

Sun – Clarinbridge 19.8km easy run 1:22:06 (4:09’s)

Total for week 95.7km

The kids off school this week so lots of treadmill running. I’m getting good at it!! New PB on Tuesday for my bog standard threshold run and I didn’t even hit top of zone so must be getting fit. Some good sessions on Thursday – running intervals at 3:00/km pace on 2% incline off a short 60 second recovery. Plus a good session on Saturday where I was upping the pace throughout the session with the last few efforts up above threshold.  A good long run with the lads to finish off the week.

No niggles at the moment and the body is holding up well. I’m planning a couple of track sessions in the next 2 weeks and that will be my final prep for the 10,000m….

Sunday, May 01, 2016

The Heart Rate Doesn't Lie....

Interrupted week:

Mon - Claregalway 11.1km recovery run 44:49 (4:02's)

Tue – Rest (sick)

Wed – Claregalway 9.5km easy run 42:49 (4:02's)

Thu – Treadmill 10km recovery run 36:00 (3:36’s)

Fri – 2km up, 10.0km threshold 31:15 (3:08’s), 2.0km down. All up 14.0km

Sat – Claregalway 14.8km recovery run 42:49 (3:48's)

Sun – 2km up, 5 x 2km, 2 x 1km threshold building into tempo, 2.0km down. All up 16.0km

Total for week 75.4km

I was running with Fintan on Monday and it was a real struggle. Looked at the heart rate and it was 15 beats higher than normal. Took the decision to pull the pin and it was a slow jog home. Rested Tuesday and then did a light run on Wednesday (still no energy). Back into things on Thursday and finished the week strongly. Just a blip and nice to have a bit of a break I suppose.