Its been quite a while since I wrote anything down, well about running that is. Most of the first six months of the year was spent writing for college, and not so much of the running, which is why I find myself where I am now.
Getting the entry for Berlin was an unexpected surprise, but to be honest a poisoned challace. If it had been last year, or the year after next, I might have been able to give it a descent shot, but as things stand, I will struggle at best.
While I was doing some running, many weeks was only mileage in the 20's, and of poor quality, just ticking over. No real speed work , no hills, no tempos and no long runs of any substance. Quite a few 8 mile runs at 7:40 to 8:00 miles. When I did finish college I had hoped to have time to get some good training done, but then work took over. I basically spent five weeks travelling around Europe, eating at lots of nice restaurants as part of it in the evenings, which was great, but not very good for training.
Things have improved somewhat over the last few weeks, but the long runs are proving very difficult as week after week I struggle badly in trying to keep any type of consistent pace for any distance. This week I ran 16 miles at 7:23 average, and almost walking the last 1.5 miles home, having to lie on the floor to recover when I got in the door! Admittedly the distance for the week was 57 miles, but many times last year I would have routinely run that mileage and had no problem with a 20 mile run at the same pace, or even 10 seconds faster.
It seems I went from 8 to 15 too quickly for the long runs, not building consistently as I have done on other blocks. Also, the lack of tempos is really showing. There was one tempo this week, 1 mile warmup, 8 miles at 6:44 average, with a 2 mile cooldown. Last year than would have been 20 seconds faster.
So with some holidays planned, and only 5 weeks to Berlin, I have to start thinking about what I can 'get away with'. I would love to think 3:20 might be possible, but judging by my recent long runs alone, that looks overly optimistic. So it looks like I will be back to 3:30 territory , where I started 6 years ago. Not so bad I suppose, it's all relative, if I take it easy and try to run within myself, I am more likely to enjoy the event.
Sunday, 12 August 2018
Sunday, 11 February 2018
For The Record
Again, I am not great lately at keeping the training record up to date. It has been a few weeks, so for guidance I figure I better write something down.
Things have been improving really only in the last ten days or so. Up to then, I was still vey much in the leading to run again phase. But I can notice a little zip coming back again, relative as it is to a very poor base line, but encouraging nonetheless less. The weekly mileage is around 40 again, which is where I am happy with for this stage. Once I get comfortable there, I will start increasing the intensity with some speed and tempo sessions, and then gradually push out to 50 by probably end of March, but that is a while yet. Last post was 21st Jan so since then:
22/01 - 10 miles at 7:11 pace. Encouraged by that, felt solid by not overly hard, but I had no run the day previously.
23/01 - 6 miles recovery run, 8:01 pace. Felt really tough after the day before, mileage done but might have been better with a rest day, suffered all the way.
24/01 - 4 miles, easy again, pushed for time due real life, I would have liked 6 but still tough enough at 7:51 pace.
25/01 - 6 miles. Two easy warmup, 7:44, 7:43, then two mile tempo at a tough but comfortable feel pace: 6:30, 6:20. Two miles cool down, 7:49, 8:01. Very happy with how the two fast miles felt.
26/01 - 5 miles, two easy, one at 6:57, two easy again, 7:22 average.
27/01 - rest day
28/01 - 11 miles. 7:37 average (approximately) battery died for the last two miles. Again, a faster pace run which was comfortable given the rest day previously.
29/01 - rest day
30/01 - Speed training with Gary. Only six miles for the session, but a great workout. 1 mile warmup, then a mix of distances at various paces, with the fastest mile at 6:04, 6:41 average.
31/01 - 6 mile recovery run at 8:06 average.
01/02 - 6 miles, two easy warmup, two mile tempo at 6:41 avg, two mile easy cooldown.
02/02 - 6 miles easy at 7:38
03/02 - 8 miles easy at 7:39
04/02 - Gym session with the eldest, 3 miles treadmill, 7:10 avg.
05/02 - 8 miles easy 7:32
06/02 - speed training. One mile warmup then into a 35 minute tempo. 6:28, 6:21, 6:32, 6:26, 6:32, and a .2 to finish a 10k in 40:21. Very happy with that, if I had started with the faster pace for the warmup mile I would have a sub 40 10k, albeit on a track, but it is definitely the first time in avert long time I could hold a faster pace for more than 2 miles.
07/02 - rest day. Quite stiff after the hard effort the day before, so rest to recover.
08/01 - tempo day again. Two easy miles, then 3x1 mile repeats. 6:13, 6:12, 6:18. Two easy miles home, and a good quality session under the belt again.
09/01 - easy 8 miles at 8:00. I has thought I might run this session a bit faster, but I definitely felt the effort of the fast miles in the legs, and much of this one was a struggle.
10/02 - rest day, needed after the tire effort the day before.
11/02 - 11 miles at 7:25. I had forgotten that I had recently run this one harder just two weeks earlier, and probably was a bit conservative. A strong blustery wind on the way out,many a snow shower on the way back didn't help!
Things have been improving really only in the last ten days or so. Up to then, I was still vey much in the leading to run again phase. But I can notice a little zip coming back again, relative as it is to a very poor base line, but encouraging nonetheless less. The weekly mileage is around 40 again, which is where I am happy with for this stage. Once I get comfortable there, I will start increasing the intensity with some speed and tempo sessions, and then gradually push out to 50 by probably end of March, but that is a while yet. Last post was 21st Jan so since then:
22/01 - 10 miles at 7:11 pace. Encouraged by that, felt solid by not overly hard, but I had no run the day previously.
23/01 - 6 miles recovery run, 8:01 pace. Felt really tough after the day before, mileage done but might have been better with a rest day, suffered all the way.
24/01 - 4 miles, easy again, pushed for time due real life, I would have liked 6 but still tough enough at 7:51 pace.
25/01 - 6 miles. Two easy warmup, 7:44, 7:43, then two mile tempo at a tough but comfortable feel pace: 6:30, 6:20. Two miles cool down, 7:49, 8:01. Very happy with how the two fast miles felt.
26/01 - 5 miles, two easy, one at 6:57, two easy again, 7:22 average.
27/01 - rest day
28/01 - 11 miles. 7:37 average (approximately) battery died for the last two miles. Again, a faster pace run which was comfortable given the rest day previously.
29/01 - rest day
30/01 - Speed training with Gary. Only six miles for the session, but a great workout. 1 mile warmup, then a mix of distances at various paces, with the fastest mile at 6:04, 6:41 average.
31/01 - 6 mile recovery run at 8:06 average.
01/02 - 6 miles, two easy warmup, two mile tempo at 6:41 avg, two mile easy cooldown.
02/02 - 6 miles easy at 7:38
03/02 - 8 miles easy at 7:39
04/02 - Gym session with the eldest, 3 miles treadmill, 7:10 avg.
05/02 - 8 miles easy 7:32
06/02 - speed training. One mile warmup then into a 35 minute tempo. 6:28, 6:21, 6:32, 6:26, 6:32, and a .2 to finish a 10k in 40:21. Very happy with that, if I had started with the faster pace for the warmup mile I would have a sub 40 10k, albeit on a track, but it is definitely the first time in avert long time I could hold a faster pace for more than 2 miles.
07/02 - rest day. Quite stiff after the hard effort the day before, so rest to recover.
08/01 - tempo day again. Two easy miles, then 3x1 mile repeats. 6:13, 6:12, 6:18. Two easy miles home, and a good quality session under the belt again.
09/01 - easy 8 miles at 8:00. I has thought I might run this session a bit faster, but I definitely felt the effort of the fast miles in the legs, and much of this one was a struggle.
10/02 - rest day, needed after the tire effort the day before.
11/02 - 11 miles at 7:25. I had forgotten that I had recently run this one harder just two weeks earlier, and probably was a bit conservative. A strong blustery wind on the way out,many a snow shower on the way back didn't help!
Sunday, 21 January 2018
Slowly, slowly.
Weather has been crap, work has been busy, and the body is protesting!
While I am still working on getting to grips with my fancy new watch, there are some really nice features. I am enjoying the sleep monitor, which is mostly accurate but can be adjusted if not. The app is really useful and easy to keep track on what is going on.
All runs this week were fairy short for various reasons. Wind and cold were the main feature of the week. I didn't push the distance too far, still preferring to try and get the body used to running multiple days. However, my left hip firstly, then knee, then foot, then heel, all started to protest to varying degrees. As always, I just push through, and after a few miles it always seems to improve.
Monday 6.2 miles 8:07 avg
Tuesday 6.2 miles 7:13 avg
Wednesday rest
Thursday 6.15 miles 7:28avg
Friday 6:03 miles 7:34 avg
Saturday 6.2 miles 7:05 avg
Today should have been a long run, but it lashed rain and I though four days in a row might be a bit much, so with the weather forecast better for tomorrow, I will try for an 11 mile run then.
While I am still working on getting to grips with my fancy new watch, there are some really nice features. I am enjoying the sleep monitor, which is mostly accurate but can be adjusted if not. The app is really useful and easy to keep track on what is going on.
All runs this week were fairy short for various reasons. Wind and cold were the main feature of the week. I didn't push the distance too far, still preferring to try and get the body used to running multiple days. However, my left hip firstly, then knee, then foot, then heel, all started to protest to varying degrees. As always, I just push through, and after a few miles it always seems to improve.
Monday 6.2 miles 8:07 avg
Tuesday 6.2 miles 7:13 avg
Wednesday rest
Thursday 6.15 miles 7:28avg
Friday 6:03 miles 7:34 avg
Saturday 6.2 miles 7:05 avg
Today should have been a long run, but it lashed rain and I though four days in a row might be a bit much, so with the weather forecast better for tomorrow, I will try for an 11 mile run then.
Monday, 15 January 2018
A Slow Start
Slowly I am starting to ramp up the distance, and it is not going as well as I had hoped.
The new watch is great for giving me all the information I never had before, such as heart rate, cadence, calories etc, everything most people have taken for granted from their watch for the last 5 years!
Monday I did an easy flat 6 mile loop, part of it on the track, average pace 7;32.
Tuesday I went to speed training for the first time in a long while. I thoroughly enjoyed the company as I normally tend to run on my own. I took the session very easy as I didn't want to push it too hard too soon, not that I would have much in the tank to push right now anyway! It was nice to kind of blow out some cobwebs for a change.
Wednesday was a rest day, and I really needed it after the speed training the night before, my legs were tired, but not quite sore. Thursday again was an easy 6 miles, same pace as Monday.
Friday I decided to re-introduce some hills into the training. At the off, my left hamstring was very tight, and within the first two miles I was almost heading home. I began to think that I was pushing too many miles too quickly, but I have found in the past that if I push on for a few miles the pain / injury / discomfort normally dissipates eventually. This is probably never a good idea, but seems to have worked so far. Anyway, 4 miles in and I had warmed up and the discomfort was a lot less, although the pace was very slow. The only bonus was that the steep hills were no harder than the flat segments. 7.1 miles at 8:15 average.
Saturday I took as a rest day, the weather wasn't particularly good so I was happy to sit it out. On Sunday I wanted to test the pace a bit over a longer distance. With a potential half marathon in mid March, I needed to find out if it was worth even trying to train for it. So with a planned 11 miles, I set my watch (eventually) for a 7;25 pace. As I set out, I was a bit confused at the pace display which seemed to have me running a lot slower than I would have expected. After the first while I figured out I had set the pace at 7:25 per kilometer, and not mile! So I had to revert to a different screen and run average pace. Anyway, it took about two miles to settle into the pace which felt quite tough initially, but then I settled into a nice stride and it felt a lot easier. Finishing the 11.1 miles at 7:19 average, I was kind of glad it was finished, but pleased with the result. It's a long way off 26.2 at 6:47 I was doing just over two months ago, but as I know my body, I am confident that I can improve if I can get some consistency over a few weeks.
Today was just a recovery week of 6 miles which went well, but I was glad when it was over. It will shortly be time to re-introduce the tempo runs, and the mile repeats sessions, which usually provide the quickest improvement. That's if I can get this watch figured out!
The new watch is great for giving me all the information I never had before, such as heart rate, cadence, calories etc, everything most people have taken for granted from their watch for the last 5 years!
Monday I did an easy flat 6 mile loop, part of it on the track, average pace 7;32.
Tuesday I went to speed training for the first time in a long while. I thoroughly enjoyed the company as I normally tend to run on my own. I took the session very easy as I didn't want to push it too hard too soon, not that I would have much in the tank to push right now anyway! It was nice to kind of blow out some cobwebs for a change.
Wednesday was a rest day, and I really needed it after the speed training the night before, my legs were tired, but not quite sore. Thursday again was an easy 6 miles, same pace as Monday.
Friday I decided to re-introduce some hills into the training. At the off, my left hamstring was very tight, and within the first two miles I was almost heading home. I began to think that I was pushing too many miles too quickly, but I have found in the past that if I push on for a few miles the pain / injury / discomfort normally dissipates eventually. This is probably never a good idea, but seems to have worked so far. Anyway, 4 miles in and I had warmed up and the discomfort was a lot less, although the pace was very slow. The only bonus was that the steep hills were no harder than the flat segments. 7.1 miles at 8:15 average.
Saturday I took as a rest day, the weather wasn't particularly good so I was happy to sit it out. On Sunday I wanted to test the pace a bit over a longer distance. With a potential half marathon in mid March, I needed to find out if it was worth even trying to train for it. So with a planned 11 miles, I set my watch (eventually) for a 7;25 pace. As I set out, I was a bit confused at the pace display which seemed to have me running a lot slower than I would have expected. After the first while I figured out I had set the pace at 7:25 per kilometer, and not mile! So I had to revert to a different screen and run average pace. Anyway, it took about two miles to settle into the pace which felt quite tough initially, but then I settled into a nice stride and it felt a lot easier. Finishing the 11.1 miles at 7:19 average, I was kind of glad it was finished, but pleased with the result. It's a long way off 26.2 at 6:47 I was doing just over two months ago, but as I know my body, I am confident that I can improve if I can get some consistency over a few weeks.
Today was just a recovery week of 6 miles which went well, but I was glad when it was over. It will shortly be time to re-introduce the tempo runs, and the mile repeats sessions, which usually provide the quickest improvement. That's if I can get this watch figured out!
Wednesday, 3 January 2018
A First in Five Years!
Today was a first for me in over five years, although in reality it was probably achieved a few days ago without me realising, such is the nature of the circumstance.
I knew I was getting close over the last week or two, solid progress towards the target evident with each passing day. Even the arrival of my shiny new Garmin, with all its fancy applications such as built in heart rate monitor, stairs counting, steps counting etc, couldn't stop the end result.
Yes, for the first time in over 5 years, I weigh more than 11 stones. 11 stone 1 pound to be exact.
An unrestricted diet of pretty much whatever I wanted got me to this point, coupled with a serious lack of training. Cake, any kind, but especially Christmas cake, chocolate, but particularly peanut M&M's and quality street, and biscuits, much mince pies and a fair few takeaways of mainly fried chicken, chips and Chinese resulted in every tightening jeans. And I enjoyed every single calorie!
The intention was to resume normal service yesterday, but wouldn't you know, I have caught an illness. A serious headache, coupled with a sore throat, and a slight temperature meant I decided that it would be unwise to further stress an already under pressure immune system. The fancy new watch showed a resting heart rate average of less than 40 go to over 50 in two days, coinciding with the onset of the adverse feelings. Not sure how that might play out in the future but it will be interesting to observe the correlation, if any.
So the new regime will begin tomorrow, refreshed and polar bear like in my new layer of natural thermal insulation, ready for winter training , although the days now are getting longer, and as we Irish like to say 'sure there's a grand stretch in the evening'. I know that I have lost a serious amount of fitness since Dublin, but in a way that motivates me afresh. Progress will be observable quite quickly, rather than if I had retained a similar level, and made little improvement, and I am hoping that it won't take too long.
Half marathon target in March, 10 mile target in April, Berlin training begins mid May. I don't expect to be over 11 stone for very long. It's quite amusing actually. Observing the weight on my body, I see it as 'something' rather than me. I know I am underneath it, I just need to shed it again. But I sure did enjoy putting it there!
I knew I was getting close over the last week or two, solid progress towards the target evident with each passing day. Even the arrival of my shiny new Garmin, with all its fancy applications such as built in heart rate monitor, stairs counting, steps counting etc, couldn't stop the end result.
Yes, for the first time in over 5 years, I weigh more than 11 stones. 11 stone 1 pound to be exact.
An unrestricted diet of pretty much whatever I wanted got me to this point, coupled with a serious lack of training. Cake, any kind, but especially Christmas cake, chocolate, but particularly peanut M&M's and quality street, and biscuits, much mince pies and a fair few takeaways of mainly fried chicken, chips and Chinese resulted in every tightening jeans. And I enjoyed every single calorie!
The intention was to resume normal service yesterday, but wouldn't you know, I have caught an illness. A serious headache, coupled with a sore throat, and a slight temperature meant I decided that it would be unwise to further stress an already under pressure immune system. The fancy new watch showed a resting heart rate average of less than 40 go to over 50 in two days, coinciding with the onset of the adverse feelings. Not sure how that might play out in the future but it will be interesting to observe the correlation, if any.
So the new regime will begin tomorrow, refreshed and polar bear like in my new layer of natural thermal insulation, ready for winter training , although the days now are getting longer, and as we Irish like to say 'sure there's a grand stretch in the evening'. I know that I have lost a serious amount of fitness since Dublin, but in a way that motivates me afresh. Progress will be observable quite quickly, rather than if I had retained a similar level, and made little improvement, and I am hoping that it won't take too long.
Half marathon target in March, 10 mile target in April, Berlin training begins mid May. I don't expect to be over 11 stone for very long. It's quite amusing actually. Observing the weight on my body, I see it as 'something' rather than me. I know I am underneath it, I just need to shed it again. But I sure did enjoy putting it there!
Sunday, 17 December 2017
December Update - I won the Lottery again
Even though I am doing very little training right now, I need to keep not of what is happening so when I look back next year, I can see what I was doing.
As per the title, I won the lottery, this time the Berlin marathon lottery. Hotel is already booked!
As I didn't get a place last year, I just bought all the options this year, logic being they might favour the higher revenue entrants. Whether that was a factor or not I will never know, but I was delighted with the place. I does put some shape on next year which is always a good thing, but it also puts some pressure on. Now that I have done the sub 3 in Dublin, it would be expected that Berlin should also be a sub 3. We will see.
As for training, pretty much not a lot right now. 2 to 3 runs per week, one long run of between 11 to 13 miles, slow pace. This week was a better week. Tuesday was 11 miles. Thursday, Friday and Saturday were all five miles. Mile 3 of the 5 mile sets was run at a tempo pace, which turned out to be 6:20 on all the 3 days. Today I went to the gym with the eldest, and as I have no hope of doing the weights session he does, I did a few light exercises, and a few miles treadmill.
My ankle was very sore after yesterday's run, to the point I had a bit of a limp in walking and trying to go up or down the stairs. I reckon it's due to going from 2 days running to 4, and it's a bit scary that my body reacted that way. The ankle was much better today on the treadmill so hopefully it was a passing thing.
The Christmas diet has started early, I have gained almost 7 pounds since Dublin. I will continue to eat what I want, which is lots of everything but mostly chocolate, biscuits and cake, and not feel guilty about it, and whatever weight I am on 2nd January, then so be it.
I have said many times before, I am a fat man in a thin body, but only because I run.
As per the title, I won the lottery, this time the Berlin marathon lottery. Hotel is already booked!
As I didn't get a place last year, I just bought all the options this year, logic being they might favour the higher revenue entrants. Whether that was a factor or not I will never know, but I was delighted with the place. I does put some shape on next year which is always a good thing, but it also puts some pressure on. Now that I have done the sub 3 in Dublin, it would be expected that Berlin should also be a sub 3. We will see.
As for training, pretty much not a lot right now. 2 to 3 runs per week, one long run of between 11 to 13 miles, slow pace. This week was a better week. Tuesday was 11 miles. Thursday, Friday and Saturday were all five miles. Mile 3 of the 5 mile sets was run at a tempo pace, which turned out to be 6:20 on all the 3 days. Today I went to the gym with the eldest, and as I have no hope of doing the weights session he does, I did a few light exercises, and a few miles treadmill.
My ankle was very sore after yesterday's run, to the point I had a bit of a limp in walking and trying to go up or down the stairs. I reckon it's due to going from 2 days running to 4, and it's a bit scary that my body reacted that way. The ankle was much better today on the treadmill so hopefully it was a passing thing.
The Christmas diet has started early, I have gained almost 7 pounds since Dublin. I will continue to eat what I want, which is lots of everything but mostly chocolate, biscuits and cake, and not feel guilty about it, and whatever weight I am on 2nd January, then so be it.
I have said many times before, I am a fat man in a thin body, but only because I run.
Tuesday, 28 November 2017
One Month on
So nothing in the way of an update for a month.
Normally in November, after the Dublin marathon, I tend to still run some fairly consistent mileage, albeit no neccisarly all that high. This time, I have been a little less focused.
The week after the marathon, my first run was an easy 6 miles on the Thursday, next run being an easy 10 miles on the Sunday. That was a good start, but it kind of fell away a bit then. I went to a speed session the next Tuesday, and we congratulated Gary on his win.
Since then nothing much really. A few easy runs is all. Last week, 26 miles, two easy 10 milers and a six mile, with a gym session and a swim thrown in. Having broken the three this year, I am not as I was other years, gunning for revenge and plotting the next opportunity for an attempt on the summit!
For 2018, I intend to take the 10 mile distance a bit more seriously. Until then, December will be as November, just getting out when the weather is good, enjoying the runs when able, and continuing most likely with the weight gains, as I do most Decembers. The wife says its nice to see some cheeks on the bones.
Having had some time to reflect on the sub 3 achievement, I am still quite proud of it, but once it has been achieved, I was left slightly wondering what the next obsession would be! Can I knock some further time off, and would that really matter, probably not. The training and effort required to lose two or three minutes, I'm not sure would be worthy of the gains, sub 3 is sub 3!
Anyway, the weather has gone cold, I'm busy at work, and Christmas is coming. Roll on 2018, and I have you in my sights mister hour!
Normally in November, after the Dublin marathon, I tend to still run some fairly consistent mileage, albeit no neccisarly all that high. This time, I have been a little less focused.
The week after the marathon, my first run was an easy 6 miles on the Thursday, next run being an easy 10 miles on the Sunday. That was a good start, but it kind of fell away a bit then. I went to a speed session the next Tuesday, and we congratulated Gary on his win.
Since then nothing much really. A few easy runs is all. Last week, 26 miles, two easy 10 milers and a six mile, with a gym session and a swim thrown in. Having broken the three this year, I am not as I was other years, gunning for revenge and plotting the next opportunity for an attempt on the summit!
For 2018, I intend to take the 10 mile distance a bit more seriously. Until then, December will be as November, just getting out when the weather is good, enjoying the runs when able, and continuing most likely with the weight gains, as I do most Decembers. The wife says its nice to see some cheeks on the bones.
Having had some time to reflect on the sub 3 achievement, I am still quite proud of it, but once it has been achieved, I was left slightly wondering what the next obsession would be! Can I knock some further time off, and would that really matter, probably not. The training and effort required to lose two or three minutes, I'm not sure would be worthy of the gains, sub 3 is sub 3!
Anyway, the weather has gone cold, I'm busy at work, and Christmas is coming. Roll on 2018, and I have you in my sights mister hour!
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