Tie Your Runner Down - A Log

shels4ever · 15-07-2009 4:08pm

christeb wrote: »

None indeed! I'll see how the legs are, don't want to kill myself as I still seeDCM as the ultimate goal, so Sunday's 13m is possibly more important than 1 min in the time. Then again, try telling that to me on the start line!

Has teh body recovers ok from the crash/fall?

MCOS · 15-07-2009 4:20pm

Gonna watch this log with interest now as our DM targets are the same! What pace will you be doing you lsrs at?

christeb · 15-07-2009 4:26pm

MCOS wrote: »

Gonna watch this log with interest now as our DM targets are the same! What pace will you be doing you lsrs at?

Hey MCOS. I read somewhere (Tergat / Adv. Marathoning, yes they're in the same breath!) that LSRs should be between 45-90 secs slower than your MP. So for 7.15 pace in DCM I'll try to keep the LSRs close to 8.00. I do them all on hills (Howth) though, so this tends to drift somewhat.

Have you put a fork in the tri stuff in the lead up to DCM? I'm doing the last Dublin Duathlon race in Aug and then it's gung-ho 100% running all the way

MCOS · 15-07-2009 4:33pm

Nope I have a sprint Tri this week, Olympic next week. August is free currently but maybe the Brian Boru sprint (hilly). Then the last 'A' goal on Sept 12. I just wanted to try and keep 'in touch' with the lsr pace needed. I won't be doing the mileage until after Sept 12 so I'm just trying to figure out the best way of staying in touch with a 3'10 target while my main focus is Kenmare.

What kind of 1/2 marathon time would you want to target if looking at 3'10?

christeb · 15-07-2009 4:45pm

Good stuff, you certainly have the base fitness in place for a sub 3'10, I'll be doing well to be anywhere near you...

HM time - has to be sub 1'30, which is seems a pretty big ask right now....

christeb · 15-07-2009 4:51pm

shels4ever wrote: »

Has teh body recovers ok from the crash/fall?

Still get the odd pinch in the hip running along, but it's 95%+. Good enough to run on, which is all that matters! Have to hit a decent sub 12 in the Raheny 2m race next week, I've had enough excuses in the lead up to the last ones, no more :pac:

shels4ever · 15-07-2009 5:24pm

christeb wrote: »

Still get the odd pinch in the hip running along, but it's 95%+. Good enough to run on, which is all that matters! Have to hit a decent sub 12 in the Raheny 2m race next week, I've had enough excuses in the lead up to the last ones, no more :pac:

I'm sure you'll go sub 12... and I'll hope to close the gap on you too.

christeb · 16-07-2009 10:37pm

christeb · 17-07-2009 8:30am

christeb · 18-07-2009 1:55pm

Too Many people for short a short race, end of story. 5500 over 5 miles????? C'mon organisers, it's not all about the money....Didn't do myself any favours by getting there 10 mins before the start, but when you spend the first 2m dodging bodies it's tough to maintain any momentum. First 4 miles were pretty pedestrian, some short guy had the cheek to pass me with .5m to go, so I kept an eye on him and outsprinted him. Last mile was 6:15. Halfway through the race I decided not to push it so I'll be fresh for tomorrow's LSR, which will be with figs and possibly a couple of other boardsies...
Great running by all there, figs / stmochtas!

xebec · 18-07-2009 2:19pm

Thought I spotted you shortly after the start alright and was wondering what you were doing so far back... (Blonde, yellow shoes, Boards AC singlet?) But by the time we hit Kyber Road you were already pulling away from me

It was pretty congested alright, but equally it seemed like the start was well organised if you got there reasonably early with plenty of space to move between people and get forward...

christeb · 18-07-2009 3:15pm

xebec wrote: »

Thought I spotted you shortly after the start alright and was wondering what you were doing so far back... (Blonde, yellow shoes, Boards AC singlet?) But by the time we hit Kyber Road you were already pulling away from me It was pretty congested alright, but equally it seemed like the start was well organised if you got there reasonably early with plenty of space to move between people and get forward...

That's me alright. Yeah maybe you're right, I'll put it down as 80% my fault for getting there late, and 20% the organisers! I still jumped into the pen about 2/5ths of the way to the front, glad it wasn't any further back. Well done on the sub 40 xebec.

Peckham · 20-07-2009 1:35pm

I read the article in the Irish Times on Saturday morning about the race and was kind of glad I wasn't participating. Interesting to see that your experience matched my fears....although am sure not helped by your late arrival.

Did you get out on the 15 mile hungover run?

christeb · 20-07-2009 2:04pm

No I didn't :mad::mad::mad: No excuses, I was just in bad shape all day.

Nothing today either, I have the pleasure of near front-row seats at Leonard Cohen...although I'm off to see the family in Denmark on Sunday, it's basically a week without decent TV / internet etc., a training camp of sorts if you will

Have the Raheny 2m race tomorrow night, I will be punishing my body for being so lazy, read that as sub-12 guaranteed!!!

shels4ever · 20-07-2009 2:44pm

christeb wrote: »

No I didn't :mad::mad::mad: No excuses, I was just in bad shape all day.

Nothing today either, I have the pleasure of near front-row seats at Leonard Cohen...although I'm off to see the family in Denmark on Sunday, it's basically a week without decent TV / internet etc., a training camp of sorts if you will

Have the Raheny 2m race tomorrow night, I will be punishing my body for being so lazy, read that as sub-12 guaranteed!!!

I could be wrong but though the next raheny race was next week?
Actually your right there is one tomorrow and next week

Peckham · 20-07-2009 7:36pm

christeb wrote: »

Have the Raheny 2m race tomorrow night, I will be punishing my body for being so lazy, read that as sub-12 guaranteed!!!

Good attitude! Sounds like you might have a nice week of training ahead in Denmark.

christeb · 22-07-2009 8:22am

Wednesday| 5 miles easy |
Thursday| 10m on Hills | | |
Friday|Tergat 4m| |
Saturday|17m| |
Sunday|5m easy | | off to Denmark for a weeks training camp

Raheny 2m Race Series 5 last night. Met BeepBeep67 at the start, he went off fast and I tried to keep him in my sights. Bit of a wind out, but perfect running conditions. First mile @ 5.47, felt pretty good. 2nd @ 5.53, one guy caught me coming up the final straight, bit I beat my usual arch nemesis (see Saturday's Race Report post) so I'm happy with this, and it beats the PB by 26 secs

Great running by BeepBeep, he was around 11:25

1.4m warm up, 5.7m warm down with Greg along Dollymount, a good nights running.

In other news, I've started going out with a physio, straight over to hers for a calf massage last night, I have no excuses for leg tiredness any more!!!

Woddle · 22-07-2009 8:37am

Well done Christeb, that's an excellent time, you just keep getting faster with no sign of slowing.

christeb · 22-07-2009 8:48am

Woddle wrote: »

Well done Christeb, that's an excellent time, you just keep getting faster with no sign of slowing.

Besides Saturday that is! Thanks Wod, let's hope it keeps up...

MCOS · 22-07-2009 9:51am

Nice one christeb well done on your race!

shels4ever · 22-07-2009 10:16am

Well done on the Pb, will be there next week to try and get one myself.. Hoep to give you a race next year,.

stmochtas · 22-07-2009 11:11am

Well done. Thats brilliant running.

Peckham · 22-07-2009 1:22pm

Great running!

PS Was being a physio one of the criteria before starting to go out with them?

Having 24/7 access to a physio is a huge benefit!

christeb · 22-07-2009 1:46pm

Peckham wrote: »

Great running!

PS Was being a physio one of the criteria before starting to go out with them? Having 24/7 access to a physio is a huge benefit!

Thanks Peckham.

Wasn't a pre-req but when I heard that it certainly piqued my interest :cool:

christeb · 23-07-2009 8:07am

christeb · 23-07-2009 10:45pm

christeb · 24-07-2009 8:23am

BeepBeep67 · 24-07-2009 8:49am

50 is a good milestone to hit - is it an easy week next week or more of the same?

christeb · 24-07-2009 9:28am

BeepBeep67 wrote: »

50 is a good milestone to hit - is it an easy week next week or more of the same?

more more of the same next week, going over to see the family in Denmark on Sunday. We have a holiday home in the middle of nowhere, no internet and bad Danish TV so I'll be running and running some more! The sched next wk calls for 48 but I might try to bump it up to 55 and have a mini taper the week after, there's the last Duathlon in the Park then which I'd like to be fresh for.
Good luck in the last Raheny 2 miler on Tues!

Fitzington · 24-07-2009 12:21pm

Hey there, What time are you aiming for in the marathon and whats your personal best in the marathon.

christeb · 24-07-2009 1:11pm

Fitzington wrote: »

Hey there, What time are you aiming for in the marathon and whats your personal best in the marathon.

PB is shhh, whisper it: 4:54:55 but in my defence that was done in 2002 when I was in college and my longest (sporadic) training run was 8m. Looking to do sub 3:11 for a Boston Qualifying time, not sure whether I'm deluding myself or not though....

Fitzington · 24-07-2009 1:28pm

Don't know anything about the marathon, but Your training is impressive, Im sure if you stay injury free you could run 3.10.
Have you done any track races this season?

christeb · 24-07-2009 1:55pm

Fitzington wrote: »

Don't know anything about the marathon, but Your training is impressive, Im sure if you stay injury free you could run 3.10.
Have you done any track races this season?

No, staying away from the very short stuff. 2 mile is the shortest. Would like to give it a bash at some stage in the future though

lecheile · 24-07-2009 2:28pm

christeb wrote: »

Then a 5m when I arrive in Denmark on Sunday which will finish the week off nicely @ 50m....

Enjoy the 'training camp' - I'm off at the end of next week to the sun for a three week 'training camp' and will really need to be disciplined to get up early and get miles in before the sun gets too hot - ah well, if it was easy, everybody would be at it:D

xebec · 24-07-2009 3:26pm

christeb wrote: »

PB is shhh, whisper it: 4:54:55

There's not too many people who can turn around and say the got a PB by ~100 minutes if it comes off!!

christeb · 25-07-2009 2:59pm

Wednesday| 5 miles easy | 8:09
Thursday| 10m | 8.15 | Tough route around Howth on the hills |
Friday|Tergat 4m| untimed
Saturday|16.6m|8.14 | V. tough route inc 5 tough hills in Howth. HR 150
Sunday|5m easy | | off to Denmark for a weeks 'training camp'

LSR
My training bud Greg had today's run laid out when I got to his, 17.5m inc 6 hills around Howth. V tough run pverall, we skipped the last hill as I'm pretty sure it would have shot my calves to pieces. We mixed in the hills very well, keeping a solid pace throughout. By the end I was wrecked, Greg ran the last 3 in ca. 7.40 pace whereas I was a good 30 secs / mile behind. I'm pretty sure this was the most tired I have been after a training run, I have been doing quite a bit recently (not forgetting 100km commuting on the bike / week...).
Finished off with a refreshing dip on Portmarnock Strand, yer only man!

Edit: the physio is booked is for a serious massage later

lecheile · 25-07-2009 10:56pm

christeb wrote: »

the physio is booked is for a serious massage later

hope the massage sorts you out christeb - must try and squeeze in one myself next week before I go off on hols. Very jealous of being able to have a dip in the sea after long run - the canal is not at all inviting

christeb · 31-07-2009 10:24pm

Week 6/18 DCM Plan
Day| Session | Pace | Comments
Monday| 5.4m | 8.01 pace
Tuesday|8m w/ middle 4 @ tempo| 8.4m w/ middle 4 @ 6.49 avg |
Wednesday| 5 miles easy | 8.51 | HR 127
Thursday| 10m | 7.50 | 2m untimed with my Dad, then 8 (w/ 3 @ PMP - 7.15, wind assisted) HR 142
Friday|Tergat 5m| 8.59 | HR 126
Saturday| 16m | LSR.......
Sunday|5m easy | |

Arrived in Denmark Sunday afternoon, got out that evening for 5m easy miles @ 7.55 pace, HR 137 to finish Wk 5 off at 50m, inc 1 race. Happy with that

Mon 27.07 easy 5, nice run and wanted to go further but held back as I knew tomorrows tempo would be hard
Tues 28.07 tempo 8m with middle 4 @ 10m - Half Mara pace. Got the 4 tempo in at 6.40 avg pace which is about right I think, I'd be happy with that in the upcoming 10m Race. Was tough enough, I was struggling at the end but there was plenty of wind out too.
Wed 29.07 5m easy, nice sunny day for it
Thurs 30.07 10m total. 1st 2m were v slow with my Dad (9.50 pace), it then lashed rain so I came in for an hour. back out, got the first 2m in at PMP, 7.15 pace, and another mile later in the run at the same. nice to get used to that pace, it's still not comfortable but I'm not sure it's supposed to be either!
Fri 31.07 kinda planned an LSR but I went out AM and there was little energy in the legs. Stopped at the 4m, figured it would be better to go out tomorrw and give it 100% instead....

There's a pretty big local concert on tomorrow, m cousin has me going to a pre-game party starting at 11 AM (!!!!) so plan is to get the LSR in v early....

16m tomomrrow and some change when I get back to Dublin (hungover) on Sunday will have me up to 53/54m, will be v happy with that...

christeb · 01-08-2009 10:13pm

Peckham · 01-08-2009 10:41pm

Good training week. Easy to lose focus on holidays, good that it didn't happen!

christeb · 01-08-2009 10:43pm

^ not too much to distract me in the darkest depths of Denmark thankfully!

christeb · 03-08-2009 12:04am

christeb · 03-08-2009 1:36pm

Week 7/18 DCM Plan
Day| Session | Pace | Comments
Monday| 10m (w/5 @ tempo) | 7.51 pace total, middle 5 @ 6.59 pace | HR 144
Tuesday|Tergat 4m
Wednesday| Dudblin City Duathlon Series, Race 4 | Run / Cycle / Run / Cycle /Run | will be v tough, expecting a time ca. 1:00 - 1:05 and a top 25 finish
Thursday| 11m | |
Friday|Tergat 4m| |
Saturday| 18m | |
Sunday|7m easy | | TOTAL 59m

Start of Week 7, have some good momentum built up after 2 weeks which have gone 100% to plan.
Tempo run today. Wore the Lunaracers, I have to stop kidding myself, these are not a long distance shoe for someone of my frame (ca. 78kg, 6'3" (and a bit!)). Tempo miles weren't good, my stomach was irritating me, not so much legs per se. Took 2 breaks in this period, so it was more like 3 x 1.33 miles with a 3 min breeak. HR only 144 which I think shows that I wasn't pushing myself enough, it's harder to do on your own. Still got the miles in, set to be a tough week with the Formula 1 style Duathlon on Weds. Hoping to get another good placing in this, Top 25 would be great.

christeb · 04-08-2009 8:13am

christeb · 06-08-2009 9:40pm

christeb · 07-08-2009 8:42am

shels4ever · 07-08-2009 10:04am

Big miles there, what does your training plan max of at in regards to weekly miles?

christeb · 07-08-2009 10:23am

I'm on the P&D plan which is a max of 55. Including the 2 tergat runs instead of rest days that gives a max of 63.
Just looked back there, I'm currently on 18 days running on the trot!

christeb · 09-08-2009 12:52pm

figs · 09-08-2009 7:33pm

christeb wrote: »

Nice run, good chat, figs may have saved my live by rustling up some cash for a Luco on the summit (cheers - I owe ya!).

I'll hold you to that... you can buy the beers after the 10 miler next week!