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 – 7:53.15 (2015)
  • 5,000m – 13:35.70 (2015)
  • 10,000m – 28:27.70 (2015)
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Martin's Training Log

Week of 3/20/2017 - 3/26/2017

Friday, March 24, 2017
Run - Easy Run


Post Workout Notes:
Good run with a couple cool Eritrean dudes 😎
8 mi ~ 57:30 View Run

Run - Easy Run - Easy Run + drills/strides


Post Workout Notes:
Down on the Urban with Urie and the dogs. Bit tired but not too bad.
4 mi ~ 30:00 View Run
Thursday, March 23, 2017
Run - Easy Run


Post Workout Notes:
Dome concourse with Braun. Thanks to the company it wasnt too bad. The snow better melt fast.
10 mi ~ 1:10:00 View Run
Wednesday, March 22, 2017
Run - VO2 Max - 3mi/1mi/2x800/4x400
Lake Mary. 3mi/1mi/2x800/4x400. 5:05/4:50/2:20/64. 4min rest after the 3mile. 3min rest after the mile. 2min rest after the 800s. 1min rest after the 400s.

Post Workout Notes:
3 miles up, 3 mile/4min rest/1mile/3min rest/2x800/2min rest/4x400 off 1min rest...Craig and I pretty much nailed this one but had to dig a little deeper than we wanted for the 400s. Splits were 15:11, 4:48, 2:17, 2:19, 61, 63, 63, 63. All on Lake Mary road with a few windy sections.
11 mi View Run

Run - Easy Run


Post Workout Notes:
Urban with Atlas
4 mi ~ 30:00 View Run
Tuesday, March 21, 2017
Run - Easy Run


Post Workout Notes:
Walnut Canyon with a Continental Loop!
8 mi ~ 57:45 View Run

Run - Easy Run - Easy Run + drills/strides


Post Workout Notes:
Met at Cardinal Field for double and drills
4 mi ~ 30:30 View Run
Monday, March 20, 2017
Run - Easy Run


Post Workout Notes:
workin
4 mi View Run

Run - Easy Run


Post Workout Notes:
Nice Woody Mountain loop with Brauny and Futsum
10 mi ~ 1:10:10 View Run

Week of 3/13/2017 - 3/19/2017

Sunday, March 19, 2017
Run - Long Run


Post Workout Notes:
Mountainaire Rd with the Flagstaff Long run crew. Feeling slightly run down but nothing too out of the ordinary. Nice run regardless
16 mi ~ 1:49:00 View Run
Saturday, March 18, 2017
Run - Easy Run


Post Workout Notes:
Walnut Canyon with Urie. Not too beat up from the 8s yesterday thankfully
8 mi ~ 58:40 View Run

Run - Easy Run


Post Workout Notes:
Sunshine and neighborhood loops
4 mi ~ 29:40 View Run
Friday, March 17, 2017
Run - VO2 Max - 4 x 800 cutdown.
Track. 4 x 800 = 2:12/2:08/2:04/2:00. 1min recovery after #1. 2min recovery after #2. 3min recovery after #3. Finish with 4 x 100 meter strides (nice and smooth).

Post Workout Notes:
Headed down to the Cottonwood track for this one. 3 mile warmup, prolly low 70s temp by the time we started. 4x 800 with progressive rest (1 min, 2 min, 3 min). 2:11.5, 2:07.3, 2:03.7, 1:59.5 Solid workout to get that deep burn. Feeling strong and fast again after my 2 week ''hiatus''
8.5 mi View Run

Run - Easy Run


Post Workout Notes:
Late double (~4:40pm)
4 mi ~ 30:38 View Run
Thursday, March 16, 2017
Run - Easy Run


Post Workout Notes:
PT with AJ to start the day, then ran a solo 8 around Buffalo Park before weights. Nice weather, didn't feel special but everything's coming along.
8 mi ~ 56:00 View Run

Run - Easy Run - Easy Run + drills/strides


Post Workout Notes:
Urban trail with Ryan and Atlas
4 mi ~ 30:00 View Run
Wednesday, March 15, 2017
Run - Easy Run


Post Workout Notes:
Woody Mountain Loop with the crew.
8 mi ~ 58:45 View Run

Run - Easy Run


Post Workout Notes:
Hit up Buffalo park for a couple loops
4 mi ~ 30:00 View Run
Tuesday, March 14, 2017
Run - Easy Run - Photo Shoot
We'll consider your morning run the jogging you do at the shoot.

Run - Tempo + All Out Mile
4 mile tempo at 4:55 pace, 90 second rest, 1 mile all out.

Post Workout Notes:
Was supposed to be in Syracuse last night. But some storm on the east coast dumping boatloads of snow caused me to spend 13 hours traveling yesterday only to end up right back where I started. That being said, Ben asked if I wanted to do the workout the rest of the guys were doing so of course I signed right up.

Camp Verde:

3 mile warmup (legs felt real damn heavy)

4 mile tempo with Ben Bruce at a slightly more conservative pace (4:54 avg).

90 second breather

All out mile in 4:23. Got creamed by Fauble and Lutz, mostly in the last 400 when my legs finally decided they'd had enough abuse in the last 24 hours.

3 mile cooldown.

Despite feeling subpar, it was a good workout for resetting and getting back on track for a big day at Stanford in a few weeks.
11 mi View Run

Run - Leg Speed - 10 x 200
3 mile warmup. 10 x 200 in 31 with 200 jog recovery. 3 mile cool-down. Just a low volume speed session. Harder workout coming on Thursday.
8.5 mi
Monday, March 13, 2017
Run - Easy Run


Post Workout Notes:
Nice run with the pup before taking off to Syracuse. Went Woody Mountain from the house.
10 mi ~ 1:11:00 View Run