16 Weeks to Berlin

Monday 10th June - Week 3 Day 1

Plan:   Rest Day
Actual: Rest Day & Gardening

Got the garden in good shape at last but body was aching the next day :-(


Tuesday 11th June - Week 3 Day 2

Plan:   16K General Aerobic
Actual: Club Session

The speed session in the plan this week was planned for Thursday to allow for proper recovery from the Marathon pace run but our Club session was on Tuesday so had to go with that.

Usual warm up loop followed by drills, stretching & strides. We were in the field this week as the track was too wet. Session consisted of (15,30,45,60,75,90,105,120,105,90,75,60,45,30,15) seconds at 5K pace with 35 seconds recovery. Was initially disappointed with how this went but when I looked at the splits they were mostly ok apart from a couple. Walked one of the recoveries to fix my watch which went mental with the rain so spent a bit of the session in no man's land after that.

Another long loop to warm down bringing up 12.1K for the session.


Wednesday 12th June - Week 3 Day 3

Plan:   6K Recovery
Actual: Golf

Had a Golf match after work so no running today. Got absolutely soaked for around 4 hours but thanks to my partner playing well we won on the 17th hole and live to fight another day.



Thursday 13th June - Week 3 Day 4

Plan:   13K w/6K @ Half Marathon Pace
Actual: 16.1K

Avg Pace: 5:13
Avg HR: 136

So this was where I substituted Tuesday's planned run in place of the speed in the plan. Was pretty wrecked mentally & physically during the day from a bit of a slog the night before. The rain was doing it's best to put me off as well but needs must.



Set out from the College around 7:15 through Stamullen and past St Pat's down into Julianstown and around the back roads. Went past my normal turn which brings you past Murphy's Quarry as I was sure there was a turn further on that brought you out at 'The Cock' pub. I must have missed it as I eventually ended up down the beach. Made it back to the college anyway safe from there.

This was one of those runs where you start out not so sure, a couple of easy K's to start and a few hills taken care of. Hit the downhill and the pace dropped naturally but when I reached the flat the pace stayed the same so I stuck with it. Was just running by feel and every time the watch beeped the pace was getting slightly quicker. Just went with it and enjoyed the run.

While the pace is a good bit quicker than normal for a 10 mile training run the HR is pretty bang on what it should be which is a good sign, that while it felt like I wasn't pushing myself this proves that I wasn't.

These runs don't happen all the time though so it's important to enjoy them when they do

Friday 14th June - Week 3 Day 5

Plan:   Rest
Actual: 6.05K Recovery Run

Avg Pace: 5:51
Avg HR: 123

Not sure whether the wind or driving rain was worse when I started out on this run but they were both pretty bad, especially for June. Luckily it was only a short run which was basically 3K into the wind and then turnaround and come home again. It can be hard to motivate yourself sometimes for recovery runs but they are important to set you up for your next training day. Running them slow enough can also be a challenge and most people don't.

Saturday 15th June - Week 3 Day 6

Plan:   23K Long Run
Actual: 22.71K Long Run

Avg Pace: 5:39
Avg HR: 123

Met up with a friend on mine close to Croke park and ran along the grand canal as far as Ashtown and then into the Phoenix park for a loop mostly on grass/trail and back again via the Canal. First time running along the canal and enjoyed the various sights on the way. HR is showing as very low for the laps towards the end and not sure if this was the stop start nature of crossing roads or a problem with the reading so will see how it is for my next few runs. Really enjoyable run though and as always Longs runs are made easier with good company.

Sunday 16th June - Week 3 Day 7

Plan:   6K Recovery Run
Actual: 6.06K

Avg Pace: 5.59
Avg HR: 127

Same type of run as Friday without the wind and rain. Legs feeling a little tired but nothing major.


So 63K odd for the week just gone and still following the plan which is always good ;-) Had hoped to do Dunshaughlin 10K this Saturday night but Emma has a work night out. Will look at dropping one of the recovery runs and maybe do the Malahide Parkrun instead on Saturday morning with my Long Run on Sunday this week.