Martin Hehir

"I just made up my mind to work and see how good I could be. I didn’t want to quit and say for the rest of my life, 'Well maybe I could have been.'"

- Frank Shorter

Personal Bests

  • Mile – 3:59.81 (2015)
  • 3,000m – 7:49.52 (2017)
  • 5,000m – 13:35.70 (2015)
  • 10,000m – 28:08.60 (2017)
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Martin's Training Log

Week of 4/24/2017 - 4/30/2017

Friday, April 28, 2017
Run - Long Run - Cutdown Long Run
Cutdown Long Run= 7 normal then 10 mile cutdown in 6:00/6:00/5:50/5:50/5:40/
5:30/5:20/5:10/5:00/4:50. 1mi cool-down for 18 on the day.
18 mi
Thursday, April 27, 2017
Run - Easy Run


Post Workout Notes:
Bagel Run with some of the Athletics Canada crew. Jeremy Rae still salty about Big East XC 2012! Ha just kidding. Good guys. Good run.
8 mi ~ 58:10 View Run

Run - Easy Run - Easy Run + drills/hill sprints/plyos


Post Workout Notes:
Down to the urban trail from my house. Definitely sore and tired from weights this morning.
4.25 mi ~ 31:40 View Run
Wednesday, April 26, 2017
Run - Easy Run


Post Workout Notes:
Standard Loop from Braun's house. Not tiring with the hills, but still feeling overall pretty good.
10 mi ~ 1:13:00 View Run
Tuesday, April 25, 2017
Run - Critical Velocity - 10 x 800 + 8 x 200
Camp Verde. 10 x 800 in 2:20 with 1min rest + 8 x 200 (4 in 31, 2 in 30, last 2 in 29/28) with 1min rest. 3min rest after the last 800.

Post Workout Notes:
Another solid workout down in Camp Verde. 3 miles up. 10 x half mile (804m because Coach Ben is a nerd) with 1 min rest. My pace was 2:20 and the other guys had 2:22 since they're racing so I would just start 2 seconds back and catch them each rep. Splits were 2:19, 2:19, 2:21, 2:20, 2:19, 2:20, 2:19, 2:20, 2:18, 2:16. Took 3 min rest then did 8 x 200m with 1 min rest in 30, 31, 30, 29, 29, 30, 27.8, 27.8. 3 mile cooldown. Great session, felt good and comfortable. Last few 200s got hard but that was fairly expected.
12 mi View Run

Run - Easy Run - Shakeout Run


Post Workout Notes:
Cruised around the neighborhood. Felt surprisingly good. Nice shakeout
3 mi ~ 22:00 View Run
Monday, April 24, 2017
Run - Easy Run


Post Workout Notes:
Woody Mountain with Ben, Faubs, and Brauny. Solid run just feeling a bit tired. Gotta refocus on sleep and rest.
10 mi ~ 1:08:30 View Run

Run - Easy Run - Easy Run + drills/strides
4 mi

Week of 4/17/2017 - 4/23/2017

Sunday, April 23, 2017
Run - Easy Run


Post Workout Notes:
Rogers Lake (new spot for me) with the BAA girls. Super windy on the way out which made for some nice sub 7min miles on the way back.
10 mi ~ 1:11:30 View Run
Saturday, April 22, 2017
Run - Lactate Threshold - Tempo + 200s
Lake Mary. 4 mile tempo at 5:00. 5min rest. 8 x 200 in 31-32 with 1min rest.

Post Workout Notes:
3 miles up. 4 miles on Lake Mary with the boys in 19:55, 5min rest, 8x200 (six 30s, 27,28). 3 mile cooldown. Felt really good and smooth. Sharpening up.
11 mi View Run

Run


Post Workout Notes:
Misread the calendar thinking I had a double, went nice and easy. 3 miles never hurt anyone.
3 mi ~ 22:00 View Run
Friday, April 21, 2017
Run - Easy Run


Post Workout Notes:
Soldiers Trail Loop from Matt's house. Nice and easy, still a bit sore from the fartlek, but ready for mañana
8.25 mi ~ 1:03:10 View Run

Run - Easy Run - Easy run + drills/strides


Post Workout Notes:
Trails by Matts house. Coincidently evened out the extra quarter mile from this morning due to Atlas starting to overheat haha. Drills and strides afterwards felt good.
3.75 mi ~ 27:00 View Run
Thursday, April 20, 2017
Run - Easy Run
10 mi ~ 1:10:15 View Run
Wednesday, April 19, 2017
Run - Fartlek - 20 x 1:1
Kiltie Loop. 20 x 1min hard, 1min easy. Keep it controlled. 15k race effort on the hard segments.

Post Workout Notes:
3 up, loops around Mtn Shadow neighborhood for a fartlek with Ben and Aaron - 40 min total - 90 sec/60 sec/30 sec hard all off a min rest. Got 7 miles total. Then 3 down. Feels good to be back in the hot seat
13 mi View Run
Tuesday, April 18, 2017
Run - Easy Run


Post Workout Notes:
Woody Mountain Loop with the boys. Pace just got going from the start today, lots of solid hills too
10 mi ~ 1:09:15 View Run
Monday, April 17, 2017
Run - Easy Run


Post Workout Notes:
MARATHON MONDAY! Almost inspired to run one myself but then I got over it. 10 mile loop from Run Flagstaff store after watching the race
10 mi ~ 1:10:20 View Run

Run - Easy Run


Post Workout Notes:
House Double. Feeling good
4 mi ~ 29:00 View Run