Right, I’m so far behind by now that a simple listing of activity is all I
can do to catch up at this stage!
Monday, 1st September 2014 – Rest Day – Post EP blues!
Tuesday, 2nd September 2014 – 11.9km Distance (5:26/km)
Wednesday, 3rd September 2014 – 8.0km Distance (5:41/km)
Thursday, 4th September 2014 – 12.6km Failed LSR (5:42/km)
I attempted an LSR this evening but was so
tired from the EP weekend and just generally not in the mood for it that I only
lasted 12.6km. Not happy quitting this!
Friday, 5th September 2014 – 5.0km Distance (5:58/km)
Saturday, 6th September 2014 – 7.8km St. Anne’s Parkrun – Intervals
(4:08/km)
I ran this as an interval session so I ran 4 x
600m + 1 x 800m at 4:00/km effort. Unfortunately this did not correlate to pace
so my speed got slower throughout. Not too surprising really as it was my first
bit of faster stuff for a long time. Just did the recovery parts to regain my
breath while trying to avoid too many passing me!
Sunday, 7th September 2014 – 10.7km Distance (5:25/km)
Week 35
Summary:
RTW: 6 from 7 days
DTW: 56.0km
DTY: 1,964.8km
Monday, 8th September 2014 – 7.4km Distance (5:07/km)
Tuesday, 9th September 2014 – 30.0km LSR (5:50/km)
My failed LSR from last Thursday was banished
this evening with a pretty straightforward 30km run. Confidence back on track
somewhat.
Wednesday, 10th September 2014 – 6.3km Recovery (6:00/km)
Thursday, 11th September 2014 – Rest Day
Friday, 12th September 2014 – 20.0km MLR (5:36/km)
With Berlin looming I decided two back to back
MLR sessions would help with endurance and be best chance of avoiding injury so
soon after Tuesday. This run went very straightforward.
Saturday, 13th September 2014 – 20.0km MLR (6:01/km)
Part two of my B2B and I was up in Tyrone for
this. 2 x 10km loops around rural hills and I’d hit my target. Glad to have
this completed and another step in the correct direction.
Sunday, 14th September 2014 – Rest Day
Week 36
Summary:
RTW: 5 from 7 days
DTW: 83.7km
DTY: 2,048.5km
Monday, 15th September 2014 – Rest Day
Tuesday, 16th September 2014 – Rest Day
Wednesday, 17th September 2014 – 30.7km LSR (5:30/km & 5:52/km)
After a few days of laziness I managed to get
out for a good run in the PP/canal greenway this evening. The first 20km were
ran at a decent clip and as it was getting dark I decided to go home and do
another 12k loop around the streets of Santry/Ballymun. However, just before
getting in the car I spotted Roisin out for her run in the Park so I joined her
and managed to do a loop to bring th distance up to just over 30km. I left it
at that, happy enough.
Thursday, 18th September 2014 – 4.4km Distance (5:48/km)
Friday, 19th September 2014 – Rest Day
Saturday, 20th September 2014 – 21.3km Dublin Half Marathon (5:02/km)
I ran the 10 miler a few weeks ago at an
average pace of 5:00/km, until I hit the hill in the last 2 miles. I decided I’d
do a similar strategy this time, maintaining the same pace. Everything went
well (apart from a toilet break at mile two!) for the first 10 miles so I was
already stronger than the previous race. Once I was out of the PP and running
out the Chapelizod road I slowed to an easier pace just to take it handy in
advance of the marathon next week. My timing was impeccable as Joe Dunne was
not far behind me , so I jogged the remainder of the course with him and felt
great at the end. Time (1:47) was quite a bit slower than PB (1:31) but not
bothered about that at this stage.
Sunday, 21st September 2014 – Rest Day
Week 37
Summary:
RTW: 3 from 7 days
DTW: 56.4km
DTY: 2,104.9km
Monday, 22nd September 2014 – 11.9km Distance (5:34/km)
Tuesday, 23rd September 2014 – Rest Day
Wednesday, 24th September 2014 – Rest Day
Thursday, 25th September 2014 – 7.4km Distance (5:46/km)
Friday, 26th September 2014 – Rest Day
Saturday, 27th September 2014 – 5.8km Breakfast Run (7:09/km)
Sunday, 28th September 2014 – 42.4km
Berlin Marathon (5:44/km)
See the standalone report on Berlin in the
next post.
Week 38
Summary:
RTW: 4 from 7 days
DTW: 67.5km
DTY: 2,172.4km
Tuesday, 30th September 2014 – Rest Day
Wednesday, 1st October 2014 – Rest Day
Thursday, 2nd October 2014 – 7.4km Distance (5:35/km)
After taking a couple of days hols in Berlin
after the marathon and then a long day at work on Wednesday it was Thursday
before I got out for an easy leg loosener. 7.4km was long enough for this too!
Friday, 3rd October 2014 – Rest Day
Saturday, 4th October 2014 – 5.7km Griffeen Parkrun (4:15/km)
I raced this Griffeen Parkrun just to see
where I am at the moment and to lay down a marker from where I can progress. My
time of 21:39 was the same as a few weeks ago in my Interval session on the
easier St. Anne’s course. It’s a fair enough representation so my plan will be
once DCM is out of the way to kick on and reduce these 5k times to sub 20 over
the Winter and see where I can get to by the end of January before I start
ramping up distances again. Not sure if it is a real prospect but I’d like to
be 19:45 or less by then.
Sunday, 5th October 2014 – Rest Day
Week 39
Summary:
RTW: 2 from 7 days
DTW: 13.1km
DTY: 2,185.5km
