Sunday, August 30, 2009
There's only 12 days until the Dingle Marathon and the forced rest over the past week has me feeling slightly unfit and under prepared. I'm now hoping that the few days off will be just what I needed and with a bit of luck i'll get the all clear to start back training on Tuesday. All going well my plan for next week is to do a few short but fast sessions to get my legs used to running fast again and maybe i'll finish the week with an easy 10 miles joining the lads for the last few miles of their Long Slow Run in advance of Dublin.
My plan for today was a 10K road race in Punchestown for Kildare Athletes and as hard as a 10 K race can be when you're running it, sometimes it's harder when you're not running.
Wednesday, August 26, 2009
Tuesday, August 25, 2009
Tony Mangan & Cian O'Regan
Tony Mangan's 48-hour treadmill record has been added to the 2010 Guinness World Records book and will appear on page 227 in the Sports Track & Field section. Tony's profile can be viewed on Ultrarunning Ireland. Congratulations Tony!
Sunday, August 23, 2009
After my disappointing race result last weekend which I put down to being low on fuel I decided to increase my carb intake and reduce my training volume & intensity for this week. This didn't really suit me as it was also the week prior to starting my Taper. I took it easy on Monday and ran my usual 5 mile recovery run along a flat course and skipped a planned Tempo run on Tuesday. Ran home from work at an easy pace on Wednesday & Thursday, took Friday off and ran an easy 6 miles on Saturday which included 6* 100M strides on the grass track to loosen my legs out. Finished off the week as planned with a group training run of 23 miles at 8:30 pace.
During my Taper I will reduce the volume of training but maintain the intensity and still include Tempo & Speed Work. If I'm right about my recent tiredness I should start to feel recovered during this week and if all goes to plan I'll be racing a 10K in Punchestown, Co.Kildare this coming Sunday.
Sunday, August 16, 2009
Started the week with a pain at the front of my lower leg / shin which I'm guessing was brought on by the camber of the roads over last weekend. Luckily I managed to book a lunchtime massage that had me close tears and as usual it did the trick.
Went for a very easy recovery type run on Monday evening but stopped after 3 miles because the pain was still there and decided to take the next two days off.
Took a chance with an easy run on Thursday on the grass track and threw in a few strides of less than 100M. Met Jarlath from the club just before I finished and together we knocked out a few extra strides.
My running shoes (Saucony Pro Grid Guide) were due for changing so I decided that now was as good a time as any so I picked up a new pair in the Great Outdoors on Friday and did 2 easy miles on the treadmill to try them out before the weekend.
Ran the Frank Duffy 10 Mile race on Saturday finishing in 65mins 10secs which is my worst time over that distance. My race started as planned with a 6:05 min mile and my plan was to run as close to an even 6:15 pace throughout. On the second lap of the 2 lap course my mile times dropped to 7min pace as soon as I hit the hills even though it didn't feel the I was slowing down. Checked my Heart Rate and it was lower than expected so I tried to push the pace but my legs wouldn't go any faster. I finished the race well under my goal time and I'm putting it down to not replenishing my carb stores since last weekend and not enough recent speed work.
Started to correct the problem as soon as I got home with the carbs and finished off the week with an early 21 mile long with Jarlath. We ran a fairly even 8:30 pace over a familiar route and what better way to spend a Sunday morning.
Tuesday, August 11, 2009
Monday, August 10, 2009
Week 6 was supposed to be an easy week but because it was leading into my holidays which started on Saturday I decided to front load the week with some tough sessions.
My Tempo run this week included 40 mins of fast paced running followed by a rest day and then a session of hill repeats.
The hill repeats are done after a hilly warm up for 2 miles and then I run hard up a hill which takes about 75 seconds. At the top of the hill I try to maintain a fast pace for a few strides before turning and running at a very relaxed pace and almost falling back to the start.
Before driving to Kerry on Saturday to start my holiday I ran an easy 7 mile recovery run and as I ran I tried to plan out how i would train for the next week. My plan for Sunday was to get up early and do a 20 mile long run but that didn't happen and my window of opportunity was gone. Later that day I took a spin out to Dingle and drove the Marathon course which has me thinking i'll be doing well to finish in under 3hrs10 but I'm still looking forward to it.
Drove to Limerick on Monday 03rd and this was the first time in a few months that I've had 2 back to back days off and I'm starting to get edgy. The roads around the hotel look very busy so I don't think i'll be slipping out for an early morning or late evening run.
Decide to settle for the Treadmill and make the most of my Tuesday evening session by opting for a Tempo run. If stuck for time it's probably best to do a short fast run than to use up the time running a short distance at a slow pace as you'll maintain endurance by doing speed work but won't maintain speed by doing endurance work and I don't think 60 mins at a slow pace on the treadmill will do much for your endurance.
Drove home alone on Wednesday as I was heading for Galway on Friday to start the fundraising run for the Jack & Jill foundation and shortly after arriving home I was out the door for an 11 mile run at an easy pace.
Did a similar run on Thursday morning followed by a 1hr cycle and then it was pack the bags for Galway.
Run Report for the Mobile Marathon Relay to follow.