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 8/14/2017 - 8/20/2017

Saturday, August 19, 2017
Run - Steady State Run - 10 mi SS
10 miles at 5:05 pace.

Post Workout Notes:
Really good day. I ran this on the Wissahicken Trail, so slightly rolling and puddle-ridden, but a perfect 5 mile out and back. There was no real beating the humidity today - definitely felt the dehydration in the second half. But I took a 10 sec water fountain stop at 7.5mi. Turns out I turned around like 50m early so my total time 50:20 was probably closer to the prescribed pace of 50:50. After getting out too hot (but feeling good) in a tick under 5min, I kept everything pretty much between 5 and 5:13. Mile marker stones were decent, but maybe a couple wonky splits. 16 miles on the day with 3 miles up and down. Thanks to Alex and Casey for your help today too!
16 mi ~ 1:37:45 View Run
Friday, August 18, 2017
Run - Easy Run

Post Workout Notes:
Rough day today. Picked up a bug that knocked me on my butt all day. With a full day of class thrown in, I never felt good enough for the run to be worth fighting the fatigue. So just rested up and will hope for the best tomorrow.
10 mi

Run - Easy Run

Post Workout Notes:
See comment in 10 mile run section.
4 mi
Thursday, August 17, 2017
Run - Easy Run

Post Workout Notes:
5:30am start! Earliest yet but got to run with a fellow NYer so worth it. Nice and smooth on the river trail. Hit the gym this afternoon for core and leg work
10 mi ~ 1:12:00 View Run
Wednesday, August 16, 2017
Run - Lactate Threshold - Tempo + 600s + 100s
2 mile tempo at 4:40 pace. 5min rest. 4 x 600 in 1:45/1:42/1:39/1:36 with 300 jog rest. Finish with 6 x 100 in 15/15/14/14/13/13. Flexible rest on the 100s.

Post Workout Notes:
Got out the door around 6:30, 3 mile warmup to Boathouse Row. Switched shoes, drills, and strides before 3200m in 9:21 (4:43, 4:38), 5min jog rest, 4 x 600 with 1:30 jog rest in 1:44, 1:42, 1:38, 1:35, then took about 2 min before hitting 6 x 100 hard getting progressively faster. 3 mile cooldown. Finally getting into the swing/routine of early morning starts!
11 mi ~ 1:11:00 View Run
Tuesday, August 15, 2017
Run - Easy Run

Post Workout Notes:
Body was not feeling recovered one bit. Thankfully that's what days like today are for. River trail
8 mi ~ 58:20 View Run

Run - Easy Run

Post Workout Notes:
Jefferson Gym. Treadmill. Gym stuff.
4 mi ~ 29:30 View Run
Monday, August 14, 2017
Run - Easy Run

Post Workout Notes:
Met up with Matt and Pat at Boathouse Row for a river loop. Those guys know how to get rolling in the wee hours of the morning! Nice company and run though
10 mi ~ 1:06:40 View Run

Week of 8/7/2017 - 8/13/2017

Sunday, August 13, 2017
Run - Long Run

Post Workout Notes:
Getting stronger every week. 13 mile river loop with Greg then after a bathroom break I finished the last 7 on the treadmill at ~6:25 pace (added a couple hills for good measure).
20 mi ~ 2:16:00 View Run
Saturday, August 12, 2017
Run - Easy Run

Post Workout Notes:
Ran the last 5K of the RnR Philly Half course and it is FAST. Slightly downhill the whole way.
10 mi ~ 1:12:30 View Run

Run - Easy Run

Post Workout Notes:
Ran out of time today so this ended up as more of a shakeout than anything else. Still worked up a sweat at least.
2.25 mi ~ 16:15 View Run
Friday, August 11, 2017
Run - VO2 Max - 16 x 300 + 6 x 150
16 x 300 in 48 with 200 jog recovery. Finish with 6 x 150 at mile pace (1min rest).

Post Workout Notes:
Got on the ''historic'' Franklin Field track for this one. Absolutely nailed it which is great, except I realized afterwards that I was taking way more rest than I should have. That track is VERY confusing with the inside lanes and so many markings. That being said, I ran fast on all my reps sooo even steven?

3 mile warmup (21:30)
16 x 300 with 1:45 rest (~320 m)
45.2, 47.3, 47.5, 47.5, 46.6, 47.3 47.2, 46.8, 46.7, 46.8, 47.0, 47.0 46.7, 47.0, 46.5, 47.6
6 x 150 at 4min mile pace with 1min rest - around 22-23 seconds per rep
2.25 mile cool down.

Felt good. But also feel dumb for messing up the rest. It happens, good speedwork for a 90+ mile week.
12.1 mi ~ 1:25:00 View Run
Thursday, August 10, 2017
Run - Easy Run

Post Workout Notes:
Early (6am start), but solid run. Felt extra good with the new pair of Clifton 4s on my feet. No double this afternoon so settled for some light core and leg work in the gym.
10 mi ~ 1:10:50 View Run
Wednesday, August 9, 2017
Run - Easy Run

Post Workout Notes:
Ouch, feeling like a ran really hard for a really long time yesterday. Felt a bit looser by the end though.
8 mi ~ 59:30 View Run

Run - Easy Run

Post Workout Notes:
Bit sore still but feeling better than this morning
4 mi ~ 31:00 View Run
Tuesday, August 8, 2017
Run - Lactate Threshold - 15 x 1k
15 x 1k in 2:55 with 1min rest.

Post Workout Notes:
5am wakeup to get the body ready for some early morning crushing. Started warming up to Boathouse Row around 6 with my Tracers in hand. After some drills and strides, I was off for 1k repeats (back and forth) a few ticks after 6:30am. Real solid workout with the only caveat being I did 14x1k (missed final one) strictly because I ran out of time before class. Where I start my workouts is 3 miles from my apartment at the shortest, so there was no way for me to sacrifice cool down time instead. Nonetheless, lesson learned. My splits were as follows (found myself getting out fast at 400 (68ish) for most):
2:59, 2:58, 2:55, 2:56, 2:54, 2:56, 2:53, 2:55, 2:54.7, 2:56, 2:56, 2:57, 2:53, 2:53.0 Clearly had a slightly difficult time getting into a pace rhythm, however I did get into a mental rhythm (not without some serious willpower). 3 mile cool down. Right off to histology lab!!
15 mi ~ 1:35:00 View Run
Monday, August 7, 2017
Run - Easy Run

Post Workout Notes:
Wow. Still tired from the weekend fun (34miles). No double today so went with a solid core and roll out session instead
10 mi ~ 1:12:50 View Run