Tie Your Runner Down - A Log

Peckham · 22-09-2009 8:23pm

christeb wrote: »

I'll let you run your own race - closer to 85 I'm sure

Unlikely! Won't be pushing myself given I took last week off through illness. Will be going out at 90-min pace and see how I get on.

GoHardOrGoHome · 22-09-2009 9:38pm

Well done sir! Sub 40 in the bag. Nicely done.

GoHardOrGoHome · 22-09-2009 11:03pm

I'll try and find you on Saturday morning and try to hang onto sub 90 pace with you. Got a 40:31 10k last weekend so I'm going to aim for the sub 90 and who cares if I don't make it!

jlang · 23-09-2009 12:25am

Oh why not - I'm almost ready to say I'm in for trying for 90 as well. I think I have it in me (1:36 in Connemara and steady training since then), but now it just depends on whether I've shaken whatever had me slowed down last week (cold-like symptoms, legs feeling slow) and if I take it suitably easy this week. I'll look out for you guys at the start anyway.

christeb · 23-09-2009 8:23am

GoHardOrGoHome wrote: »

I'll try and find you on Saturday morning and try to hang onto sub 90 pace with you. Got a 40:31 10k last weekend so I'm going to aim for the sub 90 and who cares if I don't make it!

jlang wrote: »

Oh why not - I'm almost ready to say I'm in for trying for 90 as well. I think I have it in me (1:36 in Connemara and steady training since then), but now it just depends on whether I've shaken whatever had me slowed down last week (cold-like symptoms, legs feeling slow) and if I take it suitably easy this week. I'll look out for you guys at the start anyway.

Sounds good lads, there should be a few BAC heads in the first few rows, preparation is KEY when there's 8,000 people in the Park, so I'll be there early. See ya then!

christeb · 23-09-2009 8:43pm

Easy 5 planned for the morning and then it'll be 48 glorious hours of tapering pre Half Mara on Sat!

christeb · 24-09-2009 6:57am

tisnotover · 24-09-2009 8:40am

best of luck in the half lad, enjoy the carb loading, those mini chocolate muffins (dunnes?) are a fav. of mine to eat b4 a race

seriously though, I think your training of late is well impressive+consistent. The sub-90min should def be on for ya, look forward to reading the race report...

MCOS · 24-09-2009 9:29am

Aye good luck with the halfM at the weekend. I'm not sure sure about the 7'15/mile pace for me at the DM considering I started training on Monday for it! Agree with tisnotover in that your training has been very consistant with some impressive running. Confidence must be good and a sub 90 on Sat will have you believe that 3'10 is well on

christeb · 26-09-2009 4:45pm

Week 14/18 DCM Plan
Day| Session | Pace | Comments
Monday| 4m | ca. 8.00 | AM: weights / core
Tuesday|8 x 800 intervals (2.00 rest) - 8m total | avg 2.57 per 800. AM: weight / core |
Wednesday| 8m easy | 7.59 | HR 140
Thursday| 5m easy | 9.02 |
Friday| REST | |
Saturday | 13.1m Race | 93:19 | HR 160
Sunday| 14m | |
TOTAL 52

93:19.
Actualy not that dissappointed, I knew my rsce was out the window at 8.5m and really lost interest / gave up, going from 6.50 avg miles to putting in a 7.4x and 2 x 8.0x miles at the end. I pretty much gave up / lost interest when I knew the sub 90 was out the window, which I knew it was after the Kyber climb, good Lord that was hard! We went out @ 6.45 pace, probably a tiny bit too fast for me, would have last longer if we left it at 6.52 or so, lesson learned. At the end of the day I don't have that speed / strength that's necessary. Funnily enough I'm still optimistic for the main event in 30 days time, I know there's 2 weeks of solid improvement left with the tough weeks remaining, and I am also just that naive!
Nice to see all the familiar faces in the crowd and on the road, Greg did 89:20, great performance, and also to all the rest of you (and there were loads!) who broke 90.

Sosa · 26-09-2009 5:28pm

Put it behind you christeb...the big one is still to come

tisnotover · 27-09-2009 2:17pm

Sosa wrote: »

Put it behind you christeb...the big one is still to come

+1 on this.

Think you were right to back off the pace at 8.5miles, this race wasn't what you've been putting all the training in for the last 14 weeks.

christeb · 27-09-2009 10:20pm

Week 14/18 DCM Plan
Day| Session | Pace | Comments
Monday| 4m | ca. 8.00 | AM: weights / core
Tuesday|8 x 800 intervals (2.00 rest) - 8m total | avg 2.57 per 800. AM: weight / core |
Wednesday| 8m easy | 7.59 | HR 140
Thursday| 5m easy | 9.02 |
Friday| REST | |
Saturday | 13.1m Race | 93:19 | HR 160
Sunday| 10m | 8.33 | + 1hr of 5 a side, hungover!
TOTAL 48

Thanks for the words above lads, as I said I'm still quietly confident. I think if I had stayed focussed I would have run 91 fairly easily, which gives me one minute to find between now and 29 days time, 2 weeks of good training should give me that.
Went out and got royally drunk with the lads last night, much vodski + red bull was consumed. With a 14 in the sched this was not good! took it super easy and then my friend asked was I free for some 5 a side. Figured it would give me some motivation, so I ran to and from this, which worked out quite well. A pedestrian pace, legs were quiet fresh from yesterday which also suggests I didn't give it 100%. survived the football, I played OK, I was uber lazy after the run and tried to conserve some energy for the trip back.

Overall a good week again, 2 good weeks left....

PS: the is the last session pre-Marathon, I think a month off the booze is quiet a good balance.

misty floyd · 27-09-2009 10:48pm

Hey Christeb,
Are you going to taper for two weeks then? and how many miles will you be covering over the next two weeks? I ask because I've similar goals to yourself. I was going to taper for 3 weeks but I'm not 100% sure. Don't know how you managed to do anything today after a session last night.
Cheers.

christeb · 27-09-2009 11:13pm

Hey MF, sched attached, pretty much taken word for word (number for number?) from P&D. The 4(T) are Tergat runs, v easy 4 milers, I can skip these if I want. So 57 / 47 / 40 / 30, I may review the taper and have this with more rest days, I'll consult the elders closer to the time!

christeb · 28-09-2009 7:02am

misty floyd · 28-09-2009 8:26am

christeb wrote: »

Hey MF, sched attached, pretty much taken word for word (number for number?) from P&D. The 4(T) are Tergat runs, v easy 4 milers, I can skip these if I want. So 57 / 47 / 40 / 30, I may review the taper and have this with more rest days, I'll consult the elders closer to the time!

Thanks for that, much appreciated. Decisions decisions!

christeb · 29-09-2009 7:54pm

christeb · 30-09-2009 8:58pm

asimonov · 30-09-2009 10:41pm

christeb wrote: »

Good long ints session tonight, from tergat and recommended by misty floyd. My groin is very sore from the weekend still, but the little tunney on my shoulder klept telling me to HTFU, so I got the 3 x 2m's in! Found a nice rhythm for each one, I was comfortable enough throughout. A few mini strides and little wd to finish.

I like those sessions too; long intervals will stand to you, good work.

christeb · 01-10-2009 8:26am

christeb wrote: »

Week 15/18 DCM Plan
Day| Session | Pace | Comments
Monday| 4.5m | 9.07 |
Tuesday| 5m (w/ 6 x 100 strides) | 8.35 | 1.5m barefoot in the water!
Wednesday| 9m (inc 3 x 2m @ 7.10 pace w/ 2.20 rest) | HR 146 (154 during intervals) |
Thursday| 4m easy | 8.40 pace |
Friday| 10m | |
Saturday | 4m | |
Sunday| 20m | | maybe around the last 20m of DCM
TOTAL 57

up at 0615 for an easy tergat 4miler. Would have preferred to stay in bed, it was too cold and dark out there! 38 hrs rest, then a 10 / 4 / 20 to finish off the week, then semi-taper madness here we come....

Peckham · 01-10-2009 8:33am

Pretty solid week christeb

christeb · 02-10-2009 7:22pm

christeb · 04-10-2009 3:00pm

Week 15/18 DCM Plan
Day| Session | Pace | Comments
Monday| 4.5m | 9.07 |
Tuesday| 5m (w/ 6 x 100 strides) | 8.35 | 1.5m barefoot in the water!
Wednesday| 9m (inc 3 x 2m @ 7.10 pace w/ 2.20 rest) | HR 146 (154 during intervals) |
Thursday| 4m easy | 8.40 pace |
Friday| 10m | 5 x 7.45, 4 x 7.28 1 x warm down |
Saturday | hangover rest | |
Sunday| 20m | 7.51 | maybe around the last 20m of DCM
TOTAL 53

Out on Friday so laid up yesterday. 20miler early this morning, drove into town, around the start line. From here we ran to St James Hosp and joined the DCM route. Pace was respectable, 7.45 ish. After Rowell Rd we got very lost, spending the next hour or so going around in circles. Eventually got to Fosters Ave and back on track. I'm coming down with a cold and was freezing all the way around today, there was not much sparkle left in the legs after 17m. The run was also done on an empty stomach with nothing to see us around, spare a glass of water from the Spar in Clonskeagh. So I'm happy enough with the pace overall.

22 days and counting!

figs · 04-10-2009 4:30pm

Another good week christeb, and finished with a decent paced LSR. Looks like you're well set. Just don't let those flu bugs get ya!

stmochtas · 04-10-2009 8:20pm

christeb wrote: »

Pixies last night - superb gig!

I was there as well. Pure class. Always put an end to any plans to run Saturday for me

christeb · 04-10-2009 9:50pm

Good stuff lads. Yeah I feel pretty good fitness wise now. On the other hand, I have a truck load of meds beside me, the cold has hit me pretty hard. It's all in my head though, so as long as it stays there I'm happy. Actually kinda delighted I'm getting this now and not in 21 days time!

christeb · 07-10-2009 9:05pm

. 1m cd to finish
Felt strong tonight, although I am just coming off a decent cold so the legs were fresh. 16m on Friday, then I'm off for a class reunion to Donegal, NO ALCOHOL :eek:

Edit: its Weds today, not Tues!

christeb · 08-10-2009 10:14pm

Peckham · 09-10-2009 9:02am

Not sure if you'll see this before your run today....but don't be afraid to back off on the predator run. Less than 20 days to go, and you've been sick this week and have also raced. Don't put your body under undue pressure.