Getting 50 miles back up on the legs

Monday 23 July 2012

This time last year I was in New York. It was our honeymoon and we had planned to spend nearly 3 weeks travelling around the USA – New York,Washington, Las Vegas (3 days is plenty in Vegas), San Diego. I was worried about fitting my running in and running in the heat. Anyway I managed it but when I was running today there wasn’t a puff of air in the sky. Very warm, even the strong breeze was quite warm. Could have done with a water bottle. Anyway took it very easy -9 miles at 8.41 pace. HR 141.

24^th July

Headed out with Mallow Ac. Ran 2 easy miles with the beginners group. We then jogged 1 ½ miles to the industrial estate and ran 15 minutes at tempo pace (7.15 and 7.15). Did a few warm up drills and then 6 X one minute sprints with equal recoveries. Jogged back to the meeting point another 1 ½ miles. Garmin said I did 8 miles.

25^th July

4 miles recovery. Jog/ walk/jog. Around 40 minutes. Hr 121.

26^th July

Not a puff of air this morning. Decided to do 8.5 miles this morning as I offered to do 2/3 miles with the fit for life group in Doneraile park. Anyway the humidity was effecting me a bit alright so I had to slow it down. Did 7.5 miles in 60 minutes and saw the last miles in another 8 minutes for a perfect 8 minute run. Will use the 4 miles this evening as a recovery run and will rest tomorrow. 15 mile LSR on Sunday. Hoping to stay on my feet for over 2 hours for this one. Long runs are becoming more critical.

8.5 miles in 1hr 08 minutes. HR 157.(high HR)

26^th July

Did 4 miles to help out with the fit 4 life group as most of the club runners were down in Churchtown south doing the 5 miler. Too far for me, maybe next year. Anyway I was a bit tired after it despite the slow pace. It will count as a recovery run I suppose but could also be classified as junk miles. It was great to see to so many runners in Doneraile park.

4 miles – 40 minutes

27^th/ 28th July – Had enough household chores to keep me off the roads today. Will probably wait to go running again until Sunday when I intend to meet up with Mallow AC for their log run. On Saturday the throat and tum were not feeling the best so hopefully rest and water will sort me out. Will just have to avoid all that bad food that will be placed in front of me today at a family christening!!!!

29^th July – Met up with Mallow ac for the Sunday long run. The plan was for 15 miles or so. Around 8/9 set off. By mile 6 the group had broken into different sections. 3 up front , me in the middle on my own and 3 down the back. The other3 or 4 headed away after 5 miles having done their 10 mile portion earlier that morning. The club picked a lovely route for the run and I was running at a nice old pace , certainly not the 9 minute pace I hoped for. I should have coped myselfon and went with the wiser heads down the back but as usual I couldn’t help myself. Miles 1- 7 were at 8.30 pace with the last 7.5 at sub 8 pace. I was hitting a good stride without even trying. By the time I finished up I was strong enough to do another couple of miles. Heart rate was 149. Will be doing 16-17 miles next week but I will have to stretch it out at a lot slower pace. A good weeks running.

Monday 9 miles. Tuesday 9 miles. Wednesday 4 miles. Thursday  8.5 miles +4 miles, Sunday 15.5 miles.

Total Mileage  50 miles.

The big sleep..........

22^nd July

Spent all day yesterday (Saturday) on the couch asleep. Either I am very tired or my body is going into to shock when I imbibe a few beers. Truth be told I am a very moderate drinker at best, it’s the diet that is my downfall. The last time I had a beer was for my mates 40^th in early June. Anyway around 10 pm last night got the running gear, the garmin, the Vaseline and the trainers all ready for my long Sunday morning. I set the alarm at 7.50 and figured it should give me plenty of time to meet the Mallow group at 9 am. Didn’t manage to get to bed until 11 pm and didn’t sleep until 12. The plan was for a easy relaxed 9.30 pace 11 miler – a cutback run in effect with a view to doing 15 miles slow next weekend.

Wake up Sunday morning. No sign of any feckin alarm going off. Looked up at the clock – 12 in the afternoon.  Jesus almighty!!!! The training group would have done their run by 11.00 am and are probably heading to Banteer for a local 5K. When I checked the alarm I had set it to 7.50 pm. A number of lessons to be learned there. Apart from the obvious of setting the alarm correctly treat the long Sunday run with respect and get to bed at a reasonable hour. Traditionally I did my long runs on a Saturday morning and have never needed an alarm to get me up. My internal body clock is excellent and the fact I slept all day Saturday and late Sunday morning out was a indicator my body needed a rest. Also correcting the exams for the last 3 weeks, Monday to Sunday eight hours a day was mentally taxing so perhaps on a sub conscious level I was set to snooze.

In terms of marathon training missing out a easy 11 miler will make little or no difference to training but I am annoyed. I am only settling in with the training group and I was hoping to imbed even further. It also means the pfitzinger schedule is well and truly binned at this point. That said I am still taking on board all the advice in regard to LT runs and MP runs and recovery runs and also the chapter on sleep ;-)

 No point in catching with the run this evening either – too busy for that. On the positive side I did get a excellent rest and it allows me focus on the task for next week.

Total miles for week 33 miles including a excellent training session on Tuesday  and a 7 mile race on Friday.

Donoughmore 7 race report

17^th July

Session with Mallow AC. Got there a bit early so did 2 mile warm up around the town. We jogged another 2 miles to the training spot. 4 miles on the legs already and we hadn’t even started. 15 minute tempo run. My inexperience showed and I started off way too quick ahead of the group. First mile was in 6.24, before 4/5 runners with sense overtook me. Second mile was 6.40. Next half mile was in 3.01. I was wrecked. Next time i will know better and run with the pack. We then did 60 second sprints X 6 with 60 second recoveries. That was probably 1.2 miles with another 2 mile jog to the car. Shattered but happy. I am probably one of the slower , if not the slowest runner there but it was a great experience.

9 miles with 4 mile warm up, 15 minute tempo, 60 second sprints X 6, 2 mile cooldown

18^th July – Rest day. A bit tired after the previous nights session. Will have to build up to those. 2 a week is plenty for the moment.

19^th July – Correcting finished!!!! Decided to do a 7 mile recovery. Jog one mile at a slow pace 9.00 to 9.10. Walk the remaining portion until 10 minutes have elapsed. Jog another mile. Walk the remaining portion until 20 minutes have elapsed. Watch the heart rate drop. Was enjoying it so much, did 7 miles in around 1.07.40. Heart rate was 136. Went at a average pace of 9.38 per mile. It’s a strategy that might serve me well when or if I do my first ultra in 2013.

7 miles easy, 9.38 pace, 1.07.40, Heart rate 136

Saturday 21 July

A bit hungover as I write this. Wouldn’t mind but only had 3 cans of beer last night. Ran the Donoughmore 7 the previous night. Have done this race the last couple of years so this was my third year in a row. It’s a tough course -2 miles up, 3 miles down and a 2 mile pull to the finish that really takes it out of you. In fact the last 800 metres are even steeper again. In 2010 and 2012 I ran this in times the region of 51.15 – 51.20, (you have to understand I am feeling shook today). I wanted to get under 50 minutes this year. Decided to run the first 2 miles down the back nice and steady  and I did this in 7.30 and 7.00. The first mile was 15 seconds that what I hoped for but I knew it would be crazy to push it. At the end of mile 2 we turned to our left and ran downhill for the next 3 miles. From here until the finish only one runner overtook me. The rest of the runners were paying the price for going too quick in the first two and I ran the next 3 at a comfortable relaxed stride 6.33, 6.31 and 6.58. The last of the miles was a bit slow and I was a bit disappointed not to maintain the 6.30 range. It was also a indicator of what  I was about to face in mile 6 and mile 7. Normally I labour badly here but I was feeling very calm and steady. I must have overtook another 10 runners and facing in the dreaded last 800 metres I was able to get under at 49.51. The timing clock had me down at 49.30 –ish so that time was off.Mile 5 and Mile 7 in 7.24 and 7.22. I was very happy and it was great running in a lovely sunny evening. Chatted to loads of people I knew and then myself and Aoiffe spent the evening in Don and Annette Golden’s house where as usual the hospitality was second to none. No doubt about it I am in very good shape these days though I doubt if I will be setting many more PB’s between now and the Dublin marathon. Main thing is to stay injury free and get through the programme maintaining my present form.

Running with Mallow AC

13^th July 2012

Friday. Will be trying something different on Sunday so long run  postponed until Sunday. Did 5 miles recovery in around 9.32 pace. Hr was 136, still a bit high.

15^th July

Sunday at 9am. Ran with Mallow AC. Decided this would be a good idea as I wanted to freshen up the long runs by running in company and a new route. A group of us probably 9 or 10 meet up at the Roundabout Inn and headed up the Cork road turning off at Dromahane. The group were going to run 11 miles. After that we ran along some fantastic country roads. You could have counted the number of cars we saw on one hand but the scenery was great. The first 6 miles were somewhat steep but as we going at a steady pace it didn’t trouble too much. First 6 miles I clocked at 51.32. It was nice chatting to the different club runners all of whom have run some excellent marathon times ranging from sub 3’s to 3.33 debuts. Certainly a lot better than me. That said I tried to stay up the front not out of cockiness or anything but because I wanted to nail the last 7 miles at sub 8 pace. I was aided by the downhill descent from mile 7 to 11 and it was becoming great fun. Mile 7  was done in 7.46. Mile 8 was done in 7.53. Mile 9 was 7.13. Mile 10 was 6.57. We were heading back into the town at this stage and I hit mile 11 in 7.04. At this stage I knew I had to do another 2 miles but it would be a solo effort and was going to be tough mentally. I did mile 12 in 7.22 and completed the 13^th mile in 7.48. I was tired but happy with the workout and the members of the club couldn’t have been more gracious or helpful. So much so I will be heading to their training session on Tuesday. I think it can only benefit me.... In regard to my marathon ambitions it was a excellent workout. I will attempt a 16 miler in a few weeks with a 10 mile MP finish.

13 miles in 1.43.41. Last 7 miles were completed in 52.11 (7.25 pace-ish)

Total mileage for week 45 miles

Dromcollogher4 race and Ballyhea run

 Monday 9^th July

Dromcollogher 4 Race Report

Took me only 25 minutes to get there from my house. It makes a nice change from driving a hour in all directions to get to a race. Spotted a load of runners from Mallow, North Cork AC, Galtee and Riocht. Decided to get a 1 mile warm up under my legs. Would have liked to have done another ½ mile with strides but time didn’t allow for it and off we went... The course is essentially a triangle shaped course starting and finishing in the town. Decided to take it steady and use the race as a tempo effort. Anyway my racing legs are only coming back these days. First mile passed in around 6.40. Fast enough and I wondered if i could hold the pace at 6.45. Mile 2 went a bit slower in 6.57. The breathing was getting laboured and a runner i had in my sights pushed on. Had to remember this still a tempo training run so I decided to relax. Mile 3 was a definitely uphill with a bit of a pull in it and was clocked in a disappointing time in 7.06. I was definitely getting slower as the gap in front of me pulled over the hill. Mile 4 took me into the town and it was completed in 6.53. My garmin time was 27.36. I realised later this was a PB so that was good. In the context of a tempo workout it served me very well and certainly was more enjoyable than slogging it out on my own on the railway road. As a race it was ok-ish. A couple of runners I hoped to catch up with were well ahead of me and while the legs were better this time they still are slightly short of sharpness. Running with a club certainly helps alright............hmmmmm.

Ran 6.5 miles with, 1 warm up 4 miles race (6.55 average) and  1.5 mile cooldown

10^th July

Was out running next morning at 8.00 am. Ran 8.7 miles at 7.53 pace. HR 152. A pleasing effort given I raced 12 hours previous. First mile (uphill ) was  8.26. The rest were 7.47, 8.00, 7.58, 7.53, 7.43, 7.44, 7.44 with the 0.7 mile coming in at 5.17.

Another snap of me.  Crossing the line in Dromcollogher.  Who I’m pointing at I have no idea !!!

11^th July 2012

Busy day ahead of me. Still correcting those Leaving Certificate scripts – all 255 of them. Hopefully will be finished next week.  Had to get down to Kerry on a bit of business. Managed a 4 mile recovery jog. The only was that the HR was 141!!!! Normally it’s under 130. Obviously my body is still recovering after those those 2 strong sessions I did on Monday and Tuesday. Must take it easier to-morrow.

4 miles – 47 minutes – HR 141!!!!!

12^th July

While the Kerry trip was in some ways a waste of time, it was good to spend a bit of time with Aoiffe having a chat and a a bit of lunch together away from the pressures of work. Anyway today didn’t feel too sure about running this morning. Staring at the pile of uncorrected leaving certificate scripts was enough to leave me thinking about postponing the run till later. However a quick look at a facebook entry about local runners running new routes was enough to get me out. Left the house and ran the mile down by the graveyard and proceeded towards the back of Campus. For the first time in my life at the crossroads I took a left instead of a right and did a 8 mile loop around the Ballyhea townland. Mucky narrow roads humpback bridges, abandoned cottages, small and large farms etc. Absolutely loved it. Did the whole 8 miles in 1.03.16. So much for taking it easy!!! The last 6 miles were all under sub 8/ 7.40 pace average with mile 7 and 8 coming in at 7.27 and 7.21.

8 miles- 1.03.14- 7.54 pace- Hr 156.

End of the week

6^th July

Ran 6 miles. Took it handy. Around 8.27 pace. Average HR 141

7^th July

Long run Saturday but not a really long run. This was a cutback long run. Easy relaxed pace. 11 miles at around 8.40 pace. Average Hr 140.

8^th July

Did a light recovery jog of 2 miles

A decent enough running week. Ran well on Monday and Tuesday. Wednesday 5K run was poor-not so much the time but the finish. Legs were sore on Thursday and needed rest. Friday did a nice 6 miles at medium pace. Saturday was a cutback long run. I have used these before and usually help me get ready for the next long run on the following weekend. That said it is clear the 11-15 medium runs are too much for me and will have to be adjusted. If by October I get around 62-70 miles up on the legs, a maximum long run of 22 to 23 (with some MP runs in there), tempo runs of 7 miles and 2 medium runs in a week to a max of 10-12 miles I will be very happy. I also hope my running of 2 to 3 half marathons in August/ September helps. Most importantly I hope that I stay injury free and hungry for road!!!! Plan running 4 mile race in Dromcollogher tomorrow. Will use it as a tempo so no going faster than 7.00-7.15 pace.It's essentially a localish race so the pride will have to be swallowed ;-)

Total mileage for the week 42 miles

Tis hot when you are being roasted in the Ovens

4^th July

Feel like a bit of a clown writing this but here it goes. Ran my first 5K ever but man I was so bad. Embarrassingly so.  Mile 1 6.38 Mile 2 6.41 and Mile 3... 7.57. The 0.1 of the 3.1 took a minute. Normally I would expect to run 3.1 in around 6.45 average. Even the wife had thought I finished a couple of minutes earlier to what I did when I jogged past her. She said I looked so pale she was wondering if I took the wrong route and ran 20K instead ;-). Obviously something went badly wrong. Getting there late, not having a pacing plan, out of practice racing (it’s being 5 weeks), hilly course and maybe finding the 18/70 plan too tough? Those midweek runs are killing the love alright. Time to rethink.

1 mile warm up – 3.1 race 22.16

Anyway the picture says it all. I am the huffing guy with number 704 being outrun by the guys older than me ;-) There are worse pictures of me during the race including one of me with my tongue lolling out and my shorts up my rear but you won't be seeing that. (Picture was taken by Doug Minihane)

Musings on Athlone, Quadrophenia and being saved by a Tipp man

25^th June

Was up in Athlone. Managed to eek out 11 miles despite not knowing much about the geography of Athlone town apart from the road from the hotel to the college. Ran the last 5 miles from 8.30 pace down to 8.01 pace.  Whole thing took around 1.33.33 seconds (ish). It was nice jogging around the banks of the Shannon but the amount of post Celtic tiger ghost buildings and derelict houses was sad to see. The good people of Athlone deserve better than that. Heart rate 151

26^th June

Was up and out the door in Athlone at 7.20 am. Did 50 minutes jog with one minute walk every ten minutes. Covered around 5 miles. No HR information available.

27^th June

The schedule calls for 9 miles at aerobic pace – that is around long run pace but taking it faster than a recovery run. I tried one of these last week and blew up at mile 4. This i took it more conservatively. Just as well really as the legs were like lead all the time. Can’t remember last time I ran 8/9 miles at a decent pace. A bit worried by this. Anyway did the workout with less  than inspired zeal. 9 miles in 8.39 pace. The legs were heavy and the effort was laboured but the heart rate was low though -146HR.

28^th June

Ran 2 miles warm up at 8.45 and 7.45. This took me to the town park. Had to run 4 miles at tempo pace. I was thinking anything under 7.15 average would be ok given the fact my legs were like cement lately. Did mile 1 of tempo in 7.12. This involved 2 and a bit laps of the park. Mile 2 of tempo took me out onto Newline, past Brindle Hill, past the Council offices and onto the Cork Rd. I was feeling pretty shagged at this point and dark thoughts were forming. (What ever you do do not stop Cathal!!!!). My time was a slow 7.18. Mile 3 took me back into Charleville, past the empty Campus  garage and down the Railway road. This was a lot better and the effort felt ok – 7.04. Mile 4 went down to the end of the railway rd and back up towards town again. The last 90 seconds of the mile was pure agony but it was completed in 7.16. Again a slow time. Jogged home for the last two miles in 8.46 and 9.05 but the hard work was done in the tempo section. As tempo runs go I have done better but I still managed the section in less than 29 minutes (28.51 – 7.13 pace). Have decided to give the Shannagarry race a miss to-night. A long way to be going and I was more anxious to get the 4of 8 workout done today.

8 miles in 1.02.57 with middle 4 at 7.13 pace (max HR 164 –v high)

30^th June – Saturday morning. Was feeling wiped out when I left the house at 8.30 am. Reluctantly went to bed early last night. Quadrophenia (Phil Daniels etc) was on the box last night as was a documentary on the album of the same name before it. The Who were never a really great album’s band but they were great singles band with 4 serious musicians. By the way check out their “Live at Leeds”album. Anyway thought better of staying up to watch so Sky plus-ed it and headed to bed. Regarding the run.... Wasn’t going fast or slow for this one. Ran at a medium pace but to be fair I wasn’t really having a great time. By mile 13 it was turning into a slog effort. The heavy wind buffeting me didn’t help either. Just when I was getting a bit fed up and wondering if I should have gone out at all I bumped into local runner Paudie Birmingham.  He was trying to get back into serious shape after a year in exile in Malta and I was happy to hitch a lift ion his coattails.The chat passed the time too. Ran the last two miles under 8 minute pace and the effort seemed very manageable.It was just the lift I needed. Paudie ran a PB of 3.17 in Berlin a couple of years ago and is a powerful runner so I was delighted to chat to him (and manage to keep up with him). Suddenly having the company made a huge difference to how I was feeling. When I hit the 15 mile mark it was time for me to stop. Paudie powered up the hill to Broghill like a young pup ;-).... Felt delighted when I got home. Ran the second half a good 2 minutes faster than the first half. I also have logged a 1000 miles since January and well over 200 plus miles this month.

15 miles -2.07.57. Average pace 8.32. Heart Rate 151.

Sunday 1^st July – Slept like a log. Must have have got in 10 hours sleep. Sleep and rest are the best forms of recovery when training and I felt the benefits this morning. It was only a recovery jog but the low heart rate suggests a good nights sleep is a great aid. I also have a couple of races coming up over next few weeks. The race I have targeted is the Donoughmore 7 in a few weeks. It’s a tough race (and a excellent tempo and social workout) but I want to PB it.However my racing legs have been out of action in the last 4 weeks. The only obvious remedy for this is a few tune up races so I am not cold going into it.

4 miles recovery run – 10.11 pace – 40 mins 43 seconds – Average Hr 128 minutes.

Total Mileage for the week 52 miles.