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 10/16/2017 - 10/22/2017

Thursday, October 19, 2017
Run - Easy Run
10 mi
Wednesday, October 18, 2017
Run - Lactate Threshold - 3mi/6x800/3mi
3miles at 5:00. 3-5 min jog recovery. 6 x 800 in 2:14 with 90sec jog rest. 3miles at 5:00.

Post Workout Notes:
I love it when a plan comes together. I officially measured (with a wheel) the first mile and a half of the River Trail starting at Boathouse Row and the accurate markers were great.

3 mile warmup.

3 mile tempo in 14:57 (4:57, 5:01, 4:59)

4 min rest

6x800m with 90 sec rest in 2:14, 2:!4, 2:14, 2:14, 2:14, 2:18
(Not really sure what happened on that last one, I felt great. The only issue was the darkness outside making it hard to read my watch at splits so maybe I eased off after misreading one. Regardless, it was a fluke.)

4 min rest

3 mile tempo in 14:53 (4:57, 5:00, 4:55)

3 mile cooldown.

It was a cool and crisp morning (around 50 degrees) which definitely aided me out there. Plus I had my friend Sean out there grinding his own version of the workout too which helps immensely. Really happy to hit this as smoothly as I did, especially considering the starting time of day (began warming up at 5:30am). Swapping out the Cliftons for Tracers certainly helped too!
15 mi View Run
Tuesday, October 17, 2017
Run - Easy Run
8 mi

Run - Easy Run - + drills/strides

Post Workout Notes:
This was my first run today. Short on time with an appointment so just did my 4. Felt surprisingly decent though so was bummed I couldn't get in all 8!
4 mi ~ 29:30 View Run
Monday, October 16, 2017
Run - Easy Run
8 mi

Week of 10/9/2017 - 10/15/2017

Sunday, October 15, 2017
Run - Long Run
Nice and easy.

Post Workout Notes:
FULL DAY. Met at Green Lakes. Got in an hour plus of filming with the runnerspace crew and then set off on my run. Felt decent but definitely tired in the latter miles and decided 18 was plenty as I would have plenty of jogging around with the rest of the filming.
18 mi ~ 2:00:30 View Run
Saturday, October 14, 2017
Run - Fartlek - Fast Fartlek
Fast Fartlek = 60sec fast, 1min easy, 30sec fast, 1min easy x 8 with 1min jog recovery (hilly course preferred). Think 3k-5k effort on the 60sec segments and mile effort on the 30sec efforts.

Post Workout Notes:
Good old LeMoyne Loop on the streets of Cuse! Had some solid hills in there as was preferred by the boss. Still working on getting that 5k springiness back in my legs. But I'm getting there. Hit these 60/30 sec pick ups hard. Cover 5 miles flat in the 27 min fartlek portion.
11 mi ~ 1:07:40 View Run
Friday, October 13, 2017
Run - Easy Run

Post Workout Notes:
5:20 am start!! Solid run with Duriel and Sean on the river before dawn. Off to Cuse after school!
8 mi ~ 57:00 View Run

Run - Easy Run - + drills/strides

Post Workout Notes:
Since I ran so early this morning I was able to double at 1pm and still have my normal rest time between runs. Nice to get this shakeout in before the long drive to Cuse
4 mi ~ 28:45 View Run
Thursday, October 12, 2017
Run - Easy Run

Post Workout Notes:
Felt better than my last 10 miler, but nothing special. Luckily had company for most of it!
10 mi ~ 1:12:00 View Run
Wednesday, October 11, 2017
Run - Critical Velocity - 1600/400 x 3
1600/400 x 3 (4:40/60/4:40/60/4:40/60) + 8 x 200 in 30/30/30/30/29/29/29/29 with 200 jog recovery.

Post Workout Notes:
Decent day considering I was feeling really sluggish warming up. Got down to Franklin Field around 7am for this one. 18 min up...3 x (1600, 200 rest, 400, 400 rest)..then did 6 of the 200s off 200 rest. Hit 4:38.7, 60, 4:40, 61, 4:40, 60, then 31, 31, 30, 31, 30, 30. Couldn't get the turnover going any faster on the 200s which was weird - not for lack of trying, that was for sure.
11 mi View Run
Tuesday, October 10, 2017
Run - Easy Run

Post Workout Notes:
River Trail running. always.
8 mi ~ 57:10 View Run

Run - Easy Run - + drills/strides

Post Workout Notes:
Treadmill / gym double. Still tired!
4 mi ~ 30:00 View Run
Monday, October 9, 2017
Run - Easy Run

Post Workout Notes:
This one was rough. Even waited until the afternoon because I had a feeling it would be. And it rained the whole time. But you know what they say, always darkest before the dawn!
10 mi ~ 1:09:00 View Run