Two weeks in September

Week ending  14 th September

Two weeks of news to catch up on. Last week marked another high week of mileage – 62 miles in the week. That has been my highest week of mileage in nearly 2 years but next week after that will be considerably lower as work and social commitments will make 6 days a week running difficult. Anyway last week consisted of 9 mls at 7.33 pace, 4 miles recovery walking with my wife, 12.4 mls at 8.03 pace, 9 miles at 7.40 pace, rest day, 6.2 miles at 8.03 pace with a long run on the Sunday of 21.5 mls at a slow pace of 8.40. The last run was the most important workout of the week, namely the plan was to spend around 3hrs5mins on my feet. This I managed easily enough – the Hr was 140- nice and steady. I had spend the few days prior to this celebrating my birthday with plenty of food and cake. Hopefully running 62 mls will prevent any major bulge occurring.

Monday this week was another recovery jog, 4 miles at 9.13 pace with a HR of 136. That should have meant by Tuesday I should have been fully rested for the weeks mileage but all day Tuesday in work and coming home I felt definitely out of sorts. My Hr was fine but I yet didn’t feel fully up to going for a 9 mile run. When training for Cork last year I used to force myself out for a run with the results being less than satisfactory. I opted for a rest and a early night instead. By Wednesday evening I was feeling more in tune running 9 miles with a 6 mile tempo at 7.06 pace. The splits were 7.10,7.08, 7.03, 7.07,7.09,6.56. Total time of tempo was 42mins36seconds.  The Hr was 162 average but was 166 for the last mile.  All in all I was happy with the workout in terms of distance and pace. The weather was great too.

Thursday was another tough workout. For my midweek runs I was running according to time on my feet rather than pace. The idea was to get up to 13 miles, 15 miles was probably pushing it. I was up to 12.41 miles last week so i hoped to run this 12 mile run at a sub 8 pace. I ran in and out of the estate behind my estate , up and down Love Lane out and back Smiths road and 3 laps around the park before a quick water break by the Cork road heading down by Pikes Cross and back into town taking up and down the  Railway road. I was doing fine by mile 10 and I was running around 7.40 pace. The last two miles were a struggle to be honest but I managed to gut it out to complete the workout at 7.45 pace. It didn’t come easy. The Hr was 155.

Friday I normally don’t run but having missed a workout on Tuesday I wanted to get the 9 miles around town in a relaxed pace- 9 miles at 8.19 pace. The Hr was 147. Saturday was a interval session. 1.5 mile warm up and a 2.5 mile cooldown with 6 x 3 minutes at 6.40 pace. I covered around 0.45 miles with each interval, this was similar to 3 weeks ago. Were I training for races between 3.1 miles and 10 miles I would probably need to do more reps at a faster pace.Maybe in the future. I have a few ideas what I want to do after Amsterdam but that can wait a while yet.

Sunday was the bread and butter long run. We met at the roundabout at 8 am , did 7 miles and then a further 13 at Caherduggan. I ran a further 3 miles afterwards giving me 23 miles and 3hrs17mins up on the legs. I didn’t feel unduly stressed running but hopefully I can at a decent marathon pace on the day. Hr was 141, average pace 8.33. It will probably be my longest run of the current training cycle.

Total mileage for week ending 7^th September 62 miles,

Total mileage for week ending 14^th September 63 miles.

From Charleville town to Charleville road and back again- Tullamore 13.1

Week ending 31^st August

The month of September is nearly upon us, the time of year where marathon training intensifies before the taper kicks in for a few weeks in October. The date for the Amsterdam marathon is the 19^th October so it means I have 4 weeks of training left. In terms of races there is two more on the calendar – the Charleville half marathon and the Cork to Cobh 15 miler. The former is a race I hope to do well in – even if it does occur a day after a family wedding, the latter race will be a tempo run run at marathon pace with maybe a 6-7 mile warm up.

This week saw me complete around 46 miles, 10 less than last week and a shorter long run but that long run was a half marathon in Tullamore. More about that and the ballycotton 5 mile race in a while.

Monday was the usual 4 mile recovery jog with a faster 9 mile run on the Tuesday. I ran the first 8 miles at around 7.27 pace covering 8.2 miles in the hour tacking on another cooldown mile at the finish. Being able to run over 8 miles in a hour is always a hopeful sign as was the low HR 157. It meant Wednesday was a more relaxed affair running 12 miles in 1hr40mins. The legs were a bit heavy but once again the Hr was low – 145. I had plans at running  up to 15 miles on these midweek runs but now I’m not sure, maybe I will cap it at 13 miles and possibly at a faster pace in a more hilly route. 15 miles seems to be pushing it slightly.

Thursday was a drive down to Ballycotton to finish off the final race of the famed race series. It was my first time completing the 4 race series and while the races were tough and the driving tedious it was still nice to have played my part. Coming into the 4^th race I was in a 100^th place with my times solid rather than spectacular . My cousin Don Ryan however had come on leaps and bounds in the last 9 months and had gone from a sub 35 minute runner (over 5 miles) to now being comfortable running under 32 minutes. He was in 50^th place and was very sure of getting one of the coveted top 50 t shirts. The standard was higher this year, my times this year would have placed me 83^rd last year. Of the 4 races the Ballycotton 5 is probably the fastest taking in a portion of the famed Ballycotton 10 route. As usual Mallow Ac was well represented – Aidan Buckley, Denis Cronin, Niall, Lisa, John Holland, Peter, Paudie, Catherine, John Flynn, Maria Keating, Donough, Cliona, Trish, Catherine and Cathriona amongst others.

I was happy with my run coming in at 33.46- my fastest run of the 4 races and over 30 seconds faster than the same race 2 years ago. My splits were 6.32 (steep downhill), 6.42, 7.00 (uphill), 6.40 and 6.48. Not a bad effort though I would hope to improve next year, training for 5 miles is a different game to training for a marathon- shorter longer runs and more intervals.  In the overall standings I finished 83^rd out of 268 runners over the course of the series.Don finished  the race in around 31.30 and finished 46^th overall. A excellent effort with Aidan B putting in a cracking effort to finish 49^th – not his first time coming in the top 50 either. My time wasn’t a PB but it was surprisingly only my second going sub 34 minutes in a 5 mile race.  Maybe it’s worth a shot again next year even perhaps to the exclusion of the marathon.

Friday was a day off running as I was heading up to Tullamore on Saturday to run their club half marathon. Aidan McGee my good friend lives in Offaly so it was a handy spin for him. Mind you it’s a journey which took only 110 minutes. The start line was in Tullamore AC clubhouse, funnily enough the address was Charleville road. The race was to start at 12 but having got up there before 11 am I had plenty of time to check out their running track and their facilities which to be fair would be the envy of any club in Munster – running track, clubhouse, gym, grass pitches, plenty of parking and from a history buff’s point of view a lovely photograph display of the club’s history throughout the years. The whole set up is something which be ideal for running – track, field and cross country- in mid and north Cork.

Anyway I met up with Aidan and the race kicked off a little after 12. I was feeling hopeful after Thursday’s race and I was determined to put the Clonmel half marathon firmly out of my head. By mile 3 I was averaging around 7.23 a mile and it was clear the course was on the whole pretty flat with only a few pulls and some downhill sections. Within 30 minutes I had covered 4.1 miles and I decided to start pushing the pace a bit. I think from mile 4 to mile 10 I wasn’t overtook by a single other runner and i had covered 8.35 miles in a hour. There was no doubt about it but i was close to a PB. What was even more satisfying was that mentally I was in strong shape- the distance was flying by in the mind’s eye – always a good sign. By mile 10 and mile 11 the course started to rise  gradually and this was reflected in my splits – 7.18 and 7.25. Nevertheless I was still on for a sub 1hr35min finish but at mile 12 I was overtaken by 4/5 runners a sure sign I was slowing down. The last mile was a fast downhill mile, almost too fast as I was finding my breath was getting caught up. It was a hectic finish for many of us to the 13^th mile turning back into the clubhouse (7 minute mile). At this stage I was running on my own with perhaps  5 runners in a pack ahead of me and 4 runners around a few seconds behind me. The last part of the race consisted of a lap around the running track – a good way to finish a cracking race. My finishing time was 1hr34mins47 seconds – I was only 30 seconds away from claiming a PB. Maybe next time....
The average pace was 7.13 per mile. Those tempo sessions are paying off.

I probably lost a bit of time in mile 10 to 12 and possibly in my opening few miles which were very cautious. However in the context of my marathon training this was a very positive result- 2 good races in a week – all run at a good pace. Tullamore AC put on a excellent event, the spread afterwards was probably the best i have ever had – plenty of food , tea, cakes , minerals, buns and sweets all located in the cavernous clubhouse making access to the tables easy. Myself a and Aidan (he PB'ed with 1.32.25) hung around for a hour after the race before I headed back to Charleville town.

Hopefully it all points to a promising month ahead.

Weekly mileage 46 – Monday 4 mls, Tuesday 9 miles, Wednesday 12 miles, Thursday 5 mile race with 1 mile warm up, Saturday 13.1 mile race with 1 mile warm up

Shift...

Week ending 24^th August.

I was wondering how the body would react to a tough day out in Clonmel but no problems this week. Truth be known it was a good running week accumulating my highest weekly mileage in a long time (56 miles). Monday was a 3 mile recovery run, Tuesday 8 miles and Wednesday 11.25 miles at around 8.15-8.30 pace. All very relaxed and respectable. The tempo run was a faster affair and was my best tempo run so far in the training cycle. Average pace was 7.06 per mile with the last few miles coming in at 7 minutes and 6.46 each. The HR was 152 which if correct is very promising indeed. Friday was a rest day running 6 miles with 6 x 3 minute inserts at sub 6.30 pace on Saturday. I wasn’t far off 6 minute pace at times in the intervals.

Sunday was 20 miles with the club. I had notions of running 3 hours but again the pace was very solid with me running the 20 miles in 2hrs48minutes. Next time I run a long run I will have to spend 3hours on my feet. Again the HR if correct was low - 140.

A lot of the club members are putting in a massive shift in training – all the more admirable when you consider they are mixing running with work and family life.  I am putting in a good shift myself. Hopefully it will pay off. This week will give me a good idea.

Monday 3 mls, Tuesday 8mls,Wed 11.25mls, Thursday 8.2mls with 5ml tempo, Saturday 6mls with 6 X3 mins, Sunday 20mls.

The return of the Clonmel half marathon

Week ending 17^th August

This is my first post since returning from my break in Berlin/Lubeck/Copenhagen. We had a great time doing all the usual touristy stuff. As always it’s tricky to balance running in with enjoying your holidays but having run high mileage in the month of June I was ok about cutting it back a bit. We went a 10 day break and the first 9 days consisted of a easy 26 mile week – 8 miles, 5 miles, 3 miles and 10.4 miles.The diet could have been better but I didn’t over do it on the beer too much. Nevertheless I have probably thrown back on a few pounds but no harm. Jogging through the Brandenburg gates a la the Berlin marathon was good fun. Copenhagen was nice too- very flat. You could see why the marathon there is so highly rated, unfortunately the cost of eating/drinking and living there is a bit of a turn off.

In the last week I ran 7 miles on Monday. I was busy getting back to Charleville on Tuesday before taking another day off on Wednesday. Thursday and Friday consisted of good 8 mile runs at a pace of 7.55 and 7.38 each day. The only snag was the high HR 155 -157.

The HR readings came home to roost on the Friday walking smack bang into a headcold on the Friday night. Saturday I was completely stuffed sounding like a Dalek. Running was out of the question on the Saturday – yet another missed workout. Running the Clonmel half marathon on Sunday was going to be a tricky business.

I had a terrible nights sleep on the Saturday night/ Sunday night. You know the usual stuff – sneezing, sweats, blocked nose. Anyway I was a bit bothered about running a half marathon under such circumstances but was it was a long run there was little point in bailing out. The resting HR was well into the 60’s, never a good sign as it should have been 48 to 50 beats.

I ran this 2 years ago and had a tough time out there then as well. This time I planned to run 4-5 mile at a slow pace for the warm up and then complete the course at around marathon pace, somewhere between  7.50 to 8 minute pace. Once I got up to Clonmel I felt a lot better and it was great to chat to my old buddy Aidan. The warm up went fine – 4.5 miles at 9.03 pace, Hr 144. So far so good. I was feeling positive when the race started. I was determined not to go any faster than I needed to so i kept a bit behind the 1.45 pacers. It was after all a marathon pace long run, not a all out race. Having got the hilly 3 miles out of the way I settled into a comfortable rhythm hitting each mile in around 7.50-7.55 pace. I was feeling fine but the HR was in the 160-165 range, obviously way too high. This from a training point of view was in the red zone but as I wasn’t feeling under too much pressure I decided to press on. By mile 10 I was on my feet 1hr18mins20secs but the effort was beginning to tell. Whether it was the cold or rubbery legs as a result of my holidays I don’t know but every step was becoming a real effort. The hill between 10 and 11.2 miles was enough to finish me and at mile 10.5 the pacers overtook me. In many ways it was all very similar to 2 years ago. I walked ran up to mile 11 before jog walking to mile 12. Time was slipping away and the HR remained stubborningly high – peaking at 170 at one stage before I able to resume my slow shuffle to the last mile. I wasn’t too upset to be honest but glad to cross the line in 1hr48mins09seconds. The splits for the last 3 miles were 8.40, 10.20 and 9.20. This was 3 minutes slower than two years ago and it wasn’t a very good run. it was as a long run very useful -4.5 miles at 9 minute pace,10 miles at 7.50 pace, 3.1 miles at a poor pace. Average Hr was crazy 164. Aidan flew in at 1hr35mins. The day wasn't helped by the Cork hurlers getting a pasting off Tipp either.

I bounced back from this kind of thing two years so iI don’t see why  I can’t this time either. Running however will be of a easier pace for the duration of the week or until my system sorts itself out. Nevertheless my races haven’t  gone the way  I would have liked either since April.  With only 6 weeks of real training left until the taper for the marathon begins I will have a realistic idea of where I stand by then. Daniels and McMillian have me down for 3hrs50minutes.

Mileage for week ending 10^th August 26 miles

Mileage for week ending 17^th August 41 miles (7 miles, 8miles,8 miles, 17.5 miles)

 

Coming into August

Friday 1^st August

Time flies over the summer. I noticed that for the month of July I ran 199 miles. A mile short of 200 miles for the month. Had I ventured yesterday for even 8 minutes I would have hit the 2 ton mark but it wasn’t possible yesterday as I had a few social and family calls to make yesterday. Anyway I also wanted the days rest before I ventured out for my long run today, 15 miles. Neverthe less my mileage this month is the highest I have run in nearly 12 months so I am happy with that. The last couple of weeks have seen me hit close to or slightly over the 50 mile mark.  I will try to return to that kind of mileage when I get back from the holidays later next week but so far so good. I was also happy I managed to a long run of 20 miles, midweek runs of close to 12 miles and a few races of 5 mile distance as well. As Grellan pointed out “My endurance base is building nicely”. What I do need to work on though is running at marathon goal pace. I feel if i don’t work on that in particular over August and September I will struggle to achieve a decent time in Amsterdam. I want to be able to do more than run a efficient marathon at 8.30 pace.

As a result I have scheduled in a number of marathon pace long runs over the next 11 weeks. There isn’t a need to schedule in too many – one every 3 to 4 weeks is plenty but they are important. Along with tempos, midweek runs, recovery runs and tempo runs they play a important in giving me a idea of where I am going. It’s easier to schedule them in as a part of races so I was thinking the Clonmel half marathon in mid August and the Cork Cobh 15 mile race at the end of September are ideal times to incorporate these. I might also try to fit one in in mid September. I have also entered the Charleville half marathon in September but I hope to be in decent shape to race it. My attempt at running a marathon portion run was mixed enough today. I had planned to run a hour easy (7.16 miles in 62 minutes) and then run 10 miles at marathon pace. I was thinking around 7.50 marathon pace/garmin time. I was doing fine up to mile 8 running at average pace of 7.39 but tellingly I had run the 6^th and 7^th miles at 7.23 each which meant I was suffering at mile 8. The turnaround at the railway proved too much mentally and I stopped. Hr was 158 for the MP portion which was obviously too high. I finished up with a 2 mile walk home. A mixed result.

This week I have had to fit in as many miles this week between Monday to Friday. I do hope to get a small bit of running in during the break but as I am in unfamiliar surroundings I don’t know where, when or how much mileage I can get done. I suppose just enough running to keep the legs fresh is enough of a plan. There will enough weeks left to tire myself out in August and September.

I threw myself up on the scales last week in the local chemist. I weighed myself on June 4^th on the same scales coming in at 13stone 7.8 pounds. Therefore I made a few changes on the diet front – namely no sugar in the tea, no biscuits in the weekly shop (i was getting through a packet a week), no chocolate (I was doing well up to last week) little to no beer  and a few more veggie dinners (salads and stirfrys). Anyway I dropped the 7.8 pounds and stood at 13 stone. While there is bound to be a increase over the next few weeks (German and Danish food !!!!)hopefully the rate of improvement will be maintained over the next number of months. 

I was worried on Monday how I would react to the unexpected 20 miler on the Sunday but as it was only a recovery jog I was able to take it as I pleased. Tuesday was a tougher session 2 mile warm up in 17 minutes and a 5 mile tempo at 7.15 pace followed by a 1 mile cooldown. The splits were even enough – 7.16,7.14,7.22,7.07, 7.14 and the Hr while climbing to 167 for the last mile evened out to 157 overall. I felt reasonably untroubled during the run but was glad to be finished. Wednesday was a tougher business – a 95 minute run with the last 4 miles at a faster pace. In all I covered 11.7 miles walking the last minute as a cooldown. I ran the first 7 miles at 8.15 pace pushing on for the last 4.5 miles at around 7.40 pace. There was no real reason for me to run the last portion so fast it was just a case of wanting too. A lot of literature recommends running these runs at a pace similar to your long runs certainly not forcing it at race pace. I probably was anxious to do so as i was overly bothered about not getting any running done over the weekend. Anyway it was a bad idea as the legs were heavy enough by Thursday forcing me to take a rest day. Lesson learned (for now).

I also noticed that sleeping is becoming a important factor in my training over the last 6 weeks. In other words I can’t get enough of it. Taking a 60 minute nap in the afternoon on top of my normal 9 hours during the night is becoming a vital part of my recovery. Of course I won’t have that luxury when I am back teaching in September but that will be easily dealt with too, it just means getting to bed a hour earlier the night before.

Monday 4 mile recovery @ 10.15 pace with 126 HR, Tuesday 8 miles with 5 mile tempo at 7.15 pace with 157 HR, Wednesday 11.7 miles at 8.01 pace, Thursday nada, Friday 15.5 miles with 8 miles at 7.39 pace with 158 HR and a 2 mile walk home.

A early 20 miler

Week starting 21^st July

Another good running week but I would have liked to have got a better 5 mile time in Churchtown South on Thursday. This was the third race of four of the Ballycotton series.They are proper tough races and the ultimate aim is to finish in the top 50. That was never really on the cards but I had hoped to be comfortably in the top 100 at this stage.I ran the same race last year and ended injuring myself and taking a enforced break from running. My finishing time today was 34.31, not a bad time probably a solid one but well removed from a a sub 34 time and miles away from a PB. A lot of my clubmates were flying it and have made significant ground in the last 12 months. That said it’s the  Amsterdam marathon  that is my number one race and I am currently number 100 in the standings so hopefully with one race to go I can make up some ground. Mind you if I want to improve on the 3-6 mile distance different training is called for.

Monday was marked by a relaxed 4 mile recovery jog as was Friday. Sandwiched in between  was a 7 mile run on Tuesday with a 30 minute tempo insert at 7.25 pace (last mile 7.18) and 11 miles in 91 minutes on Wednesday (Hr 141). Thursday was the race in Churchtown South (2 mile warm up).

Sunday was the morning of the long run. I had planned to get 10k in on the Saturday but mindful of how leg weary  I felt the previous week I thought it best to give it a miss. Just as well really as I ended up running 20 miles on the Sunday with the club group. My original plan was to do 18 miles meeting up with Dermot at 8.15 for a 4.5 mile run and then do the remaining 13-14 miles with the main group at 9am. The problem was though that the route we took was over 16 miles. The terrain was varied and challenging.. It was a enjoyable route made all the more sweeter by a fine spread at various rest points. At mile 16 Caroline had a bagful of goodies for us – water, bananas, croissants, lucozade, chocolate and so on. Barry commented that we end up heavier after a long run rather than lighter.

Despite my 4.5 miles before hand I was feeling very relaxed tipping away at a handy pace. The Hr was averaging out as 140 and I never felt troubled. With less than 1.5 miles to the car park I had accumulated 20 miles up on the legs and I was happy to stop and walk the remaining distance to the car with Jim for a pleasant chat. I had spent 2hrs53mins on my feet which while unexpected will stand me later on.

This time next week I won’t be running on Irish soil so it will be interesting to see what of mileage I can get done. The next 5 days I do hope to continue the good work, the holidays will be more relaxed. The remaining 10 weeks after that will be pretty full on.

Mileage for the week 53 miles. Monday 4 miles, Tuesday 7 miles, Wednesday 11 miles, Thursday 7 miles with 5 mile race, Friday 4 miles, Sunday 20 miles. Picture by Paudie Birmingham, taken at Churchtown South.



Humid

Week ended 20^th July

I am heading off on my holidays in a few weeks so the priority for me is to get miles up on the legs. I will entering one more race in the coming week –Churchtown South 5 miler. As a result I gave the Donoughamore 7 a miss, my first time missing it since 2010. I had hoped to get under 50 minutes ideally under 49 minutes but the recovery from running a very tough race always takes it toll at the weekend. My clubmates from Mallow recorded good times there on Friday night.

Monday was a relaxed affair – jog / walk in 40 minutes. Tuesday was a surprisingly good run. One mile warm up and 5 miles at what was meant to be at 7.40 pace and one mile cooldown. I really didn’t think I had a strong 5 miles in me but I ran the lot in 7.16 average with the last mile at 6.55 pace. Wednesday was another mid pace medium long run – 85 minute run covering 10.38 miles at a solid pace of 8.12. The weather was very heavy – meaning humid and for a second week in a row I was very parched. The Hr was a bit high too 151 – but that was down to the weather with temperatures at around 23 degrees Celsius and the workout the day before. Thursday I joined the club session in Doneraile park. Not having been there in 7 weeks I didn’t get around to doing my planned 2 mile warm up too busy catching up with all the gossip. Anyway in keeping with the week the workout went well running 5.5 miles with 3.1 miles in 22.15 and keeping in touch with the leading runners in the group, though i am sure they were taking it easy.

No running on Friday but it did mark the end of the correcting so hip hip hooray. Saturday I ran 10k at a 7.50 average pace. I bumped into Paudie who is currently recovering from a  operation on his leg. He will be back in a few months but recovery will take time.

Nevertheless despite my good week I felt unsettled as to what run I would do on Sunday. The schedule called for a long run of 17 miles or a marathon pace with a 10 mile cut in or a 13 mile cut back run. I had resolved to do the 17 mile long run but the early start in Mallow ( a solo run of 4 miles before joining the main group at 9am for 13 miles) was totally thrown out by me missing my alarm. I had a terrible nights sleep as some idiot couple were having a drunken and noisy argument for a hour at 5 in the morning outside the house. By the time I woke up and dragged myself down to mallow for 9 I was pretty much not-in-the form. As a result I ran 13.34 miles instead. It was very humid and I think we were all suffering and glad to see it done. Most of the group had ran Donoughamore the Friday before so they were feeling it themselves. Anyway for the record it was 13.34 miles at 8.27 pace. The HR was 147. It will have to be a proper long run next week though and a marathon pace long run the week after that.

Nevertheless a good running week. 46 miles. Monday 3.7 mls, Tuesday 7 mls, Wednesday 10.38, Thursday 5.5 mls, Saturday 6.2 mls, Sunday 13.34 mls.