Easy 30 minute run, followed by 4 x strides (I did the strides today I should have completed yesterday)

Distance: 3.55 miles

Duration: 31m:18s

Average Pace: 8:49 min/miles

Average Heart Rate: 133

Max Heart Rate: 184

OK, What a mad day.

http://www.rte.ie/player/ie/show/10207444/

I was on the 9 o clock news with my wife, (Watch from 19:33 –> 21:38) and didn’t get to do my run.

Conditions: Great 🙂 it was cool and bright, about 10°C with a light breeze.

Remarks: I felt great – I don’t think anything could have gone wrong with this run – The 20 minutes of a run with Niamh went well and we had a great chat. the easy run (about 11 minutes) down to the rugby field was a bit faster.

The intervals were great, I felt like I was flying.

After the run I remember thinking my right ankle (inside front) was a bit tender. I had changed the lacing of the runner to make them fit better (which I think has worked) and maybe the different lacing was the issue – not sure but as I type this I’ve no pains or aches.

Recovery: I feel great 🙂 a good stretch which drinking 60g protein shake, followed by dinner and lots of water.

I took my vitamins just before going to bed – I hope all this vitamin c will help avoid what Fionn has picked up (Virus)

Energy Levels during the day: I’m buzzing, I’m sure the weight has been lifted off my shoulders at work, and with the win in Stockbridge has me on high.

Am I over the jet lag, I’m not sure yet.

Heart Rate:

Warmup: Average: 134 Max: 184

Intervals: Average: 144 Max: 162

Pace: Warmup

Pace: Intervals

The Intervals are all faster than planned, and the recovery runs are up to 10 seconds longer than they should be. I’ll have to do better with the recovery runs – program the watch.

Great run 🙂 I’m ready for Dublin – bring on the long run on Sunday.

For the next 20 days

• Take 3000mg of Vitamin C per day – 1000mg at lunchtime and 2000mg at bed time
• Get to bed early – recover from the jet lag
• Stay away from anyone who is half way sick

Wednesday 9th Oct (19)

• Pilates

Thursday 10th Oct (18)

• 15 min warmup
• 4 x 1 mile repeats at 6:35 min/mile pace with 2m.30s recovery between each repeat
• 10 min cooldown

Friday 11th October (17)

• 45 min slow with 4 x strides (50 meters per stride – gradual increase of speed during the stride – objective is to stretch out the legs)

Saturday 12th October (16)

• Do a 30 min run in the morning
• Carbo load between 6 & 7 (eg. pasta dinner) take lots of water

Sunday 13th October (15)

• 20 mile run “race prep”
• 7am – make a cup of coffee while a bath is running, drink the coffee in the bath.
• After the bath – stretch
• Take 1 gel before the run
• First 5 miles @ 8.00 min/mile pace – take a gel at 5 miles
• next 10 miles @ 7:30 min/mile pace – take a gel at 10 miles, and take a gel at 15 miles
• Last 5 miles @ 8.00 min/mile pace
• Stretch + 4 x strides followed by a protein drink
• Follow by Epson salts hot bath

Monday 14th October (14)

• Make sure to call Peter and review the Sunday long run
• Recovery jog for 30 minutes

Tuesday 15th October (13)

• 60 min easy run

Wednesday 16th October (12)

• Pilates

Thursday 17th October (11)

• 15 min warmup
• 4 x 1 mile repeats at 6:35 min/mile pace with 2m.30s recovery between each repeat
• 10 min cooldown

Friday 18th October (10)

• 45 min slow run

Saturday 19th October (9)

• 45 min easy + 4 strides

Sunday 20th October (My Birthday :)) (8)

• 10 miles @ 8:00 min/mile pace

Monday 21st October (7)

• 30 min jog

Tuesday 22nd October (6)

• 10 min warmup
• 20 min at goal pace (to be decided after the 20 mile run on Sunday 13th October – Conversation with Peter on Monday 14th)
• 10 min cooldown

Wednesday 23rd October (5)

• Pilates (take it very gentle – go easy)

Thursday 24th October (4)

• Start increasing the amount of water I’m drinking (normal is between 2L & 3L)
• 20 Min Jog

Friday 25th October (3)

• 30 min slow jog + 4 strides

Saturday 26th October (2)

• 20 Min slow in the morning

Sunday 27th October (1)

• Drive to Dublin early
• After the Expo and check to the hotel do a 5 or 10 min jog
• Have a bath and stretch
• Make sure to eat dinner no later than 5pm

Monday 28th October – (0!!!!)

• Run a Marathon PB

I won!!!!!

There was about 60 of us lined up at 7:30am by the City Hall waiting for the gun – and it was a gun, the bang gave me a fright.

As we headed off I was at the back of a group of 6 runners and felt I was going too fast, so I pulled back, but only the leader opened any distance.

By mile 4 I had caught the pack (minus the leader) again and I felt really strong – At this point I was thinking – wow I may actually come second in this race if I can keep it together.

By mile 6 Paul and myself pulled away from the pack – actually the pack was fast starting to fall apart – I was very steady, slightly concerned I was going too fast, but feeling very strong.

Amazingly heading up a hill to mile 7.5 we (Paul and myself) spotted the leader and I said to Paul we’ll catch him in the last 3 miles, little did I know but we took him in the next mile and he died off completely.

So Paul and myself were running side by side now since mile 4, I decided at mile 10 to open a bit of a lead on him, and I put in a bit of a kick opening up a small gap (about 30 meters) and I maintained this gap until the finish – I felt the distance between the 10 mile marker and the 11 mile marker was short – and again between the 11 marker and the 12, after I passed the 12 mile point I was feeling the pain, but I knew Paul was also feeling it and I kept pushing, knowing if I slowed at all Paul was just behind me.

Rounding the last corner I kicked again – I felt I was flying – Was I really going to win a race, could I kick fast enough to keep ahead of Paul.

Talking to Paul after the race – he had decided he was going for it at that last corner and when he kicked I kicked at the same time and he just couldn’t close the gap.

Well it felt like 10 minutes before the 3rd place got home. and during that time the Major of Stockbridge was all over me – this was the first time they ran the race and he couldn’t believe he had an international runner at the event – who won 🙂

Only issue – The race was short – about 12.62 – so about 1/2 a mile short – If I had maintained a 7:12 pace for the last 1/2 mile I guess I would have crossed the line at 1:35:58, which would still be a PB by 3 minutes – what a great race.

The Stats:

Heart Rate – Average: 147 Max: 164

Average Pace: 7.19 min/mile

Temperature: 19°C

Humidity: 81%

Running in Atlanta.

The one issue I see running in cities, is you need to stop at the lights to allow cars to pass, if you don’t you will get killed 🙂

Distance: 3.58 miles

Duration 28m:08s

Average Pace: 7:51

Average Heart Rate: 145

Max Heart Rate: 155