ROAD TO BERLIN

Woddle

OBWON wrote: »

It is my first marathon

Then I would suggest 18 weeks, have a look at this, I think only the experienced club runners can get away with 8 weeks specific training because there in such good shape but for you and I, I think 18 is better.
Have a look at this schedule and see what you think.
Next Monday will be 18 weeks to Berlin

OBWON

Woddle wrote: »

Then I would suggest 18 weeks, have a look at this, I think only the experienced club runners can get away with 8 weeks specific training because there in such good shape but for you and I, I think 18 is better.
Have a look at this schedule and see what you think.
Next Monday will be 18 weeks to Berlin

Did you forget to put on the link. I would very interested to look at marathon schedule.

Woddle

OBWON wrote: »

Did you forget to put on the link. I would very interested to look at marathon schedule.

Yep, sorry
http://www.roadtoboston.com/djapps/trainingPlans/viewPlan/5/

OBWON

Woddle wrote: »

Yep, sorry
http://www.roadtoboston.com/djapps/trainingPlans/viewPlan/5/

Would it be a bit ambitious to go for the 70mile a week training.

Woddle

OBWON wrote: »

Would it be a bit ambitious to go for the 70mile a week training.

I would think so. I feel I can relate to you and where you are regards training, your starting to feel good and confident about your runing, which is great but although your aerobic fitness has increased greatly, the rest of your body may not have caught up and I feel aiming for 70 is asking for injury. It takes a few years to build up to 70 mile weeks and once you do Berlin this year, you'll def be back next year, so there is no hurry, play it safe and stick to the 55 schedule for your first one.

OBWON

Woddle wrote: »

I would think so. I feel I can relate to you and where you are regards training, your starting to feel good and confident about your runing, which is great but although your aerobic fitness has increased greatly, the rest of your body may not have caught up and I feel aiming for 70 is asking for injury. It takes a few years to build up to 70 mile weeks and once you do Berlin this year, you'll def be back next year, so there is no hurry, play it safe and stick to the 55 schedule for your first one.

Thanks very much for the advice woddle. You are probably right. Play it safe for the first one.

OBWON

Did a very easy run tonight on grass. Will be doing my first 5km tomorrow night so would like to get a respectable time.

Distance: 6miles
Time: 52.02
Avg Pace: 8.40 min/mile
Avg HR: 147

OBWON

I did a 5km race tonight. First time to do a 5km race so went off way too fast. The first mile was fairly quick and the last two miles were gradually uphill so probably not the quickest of courses but it wasn't too bad.

Time: 22.07
Avg Pace: 7.08min/mile
Avg HR: 169

First 3 mile splits were
Mile 1: 6.48
Mile 2: 7.19
Mile 3: 7.28

Woddle

Well done OBWON and you learned a good lesson about pacing. Everyone will advise you about starting too quickly but I think its sth you got to experience to learn and even still you'll probably still do it a few more times if like me

OBWON

Woddle wrote: »

Well done OBWON and you learned a good lesson about pacing. Everyone will advise you about starting too quickly but I think its sth you got to experience to learn and even still you'll probably still do it a few more times if like me

Thanks Woddle. I would have loved to just have gone under the 22min barrier but there is plenty of time. But you are right about pacing, but no doubt I will go off too fast in the next race also but we will see.

OBWON

Did an easy run tonight on grass. Legs felt tired after last nights race.

Distance: 8miles
Time: 1.07.30
Avg Pace: 8.26 min/mile
Avg HR: 143

OBWON

Just back from Villierstown. Did the 10 mile race. This was my third 10mile race. I did Dungarvan and allycotton before this. I found this course the toughest of the three. Miles 6 to 8 I thought were very tough. But the last mile was quick.

Distance: 10miles
Time: 78.59
Avg Pace: 7.53 min/mile
Avg HR: 164

The mile splits if you are interested:
Mile 1: 7.49
Mile 2: 7.50
Mile 3: 7.30
Mile 4: 7.38
Mile 5: 7.54
Mile 6: 7.58
Mile 7: 8.15
Mile 8: 8.28
Mile 9: 8.11
Mile 10: 7.28

OBWON

Did a very easy recovery run on grass tonight. I actually liked the way the ground was so soft tonight because it was very easy on the legs. Felt a bit tired after yesterdays race and especially miles 6 to 8 yesterday in the race which felt like i was running both into the wind and uphill.

Distance: 8miles
Time: 72.04
Avg Pace: 9min/mile
Avg HR: 138

OBWON

Run tonight was on very soft and wet ground. Tough going. Did some quicker bits and then slowed and picked up the pace again and slowed down.

Distance: 8.01miles
Time: 68.38
Avg Pace: 8.34 min/mile
Avg HR: 148

OBWON

Hadn't planned to go out on the road or go as far but there was a group going out so I decided to join them

Distance: 8.19miles
Time: 73.24
Avg Pace: 8.57min/mile
Avg HR: 144

OBWON

I did the Cheetah run tonight in Fota wildlife park. The start was a bit of a mess. A very big crowd turned out and the start was not wide enough so you were going to lose a lot of time at the start.

Distance: 4miles
Time: 29.21
Avg Pace: 7.20min/mile
Avg HR: 163

Mile 1: 7.13
Mile 2: 7.18
Mile 3: 7.31
Mile 4: 7.19

OBWON

I decided to take a rest tonight. Have done a lot of miles recently so thin the legs needed a rest

OBWON

Decided to take a step back week with the long run.

Distance: 11.06miles
Time: 1.34.17
Avg Pace: 8.31 min/mile
Avg HR: 151

OBWON

Felt incredibly tired tonight. Run was a struggle.

Distance: 7 miles
Time: 60.02
Avg Pace: 8.34 min/mile
Avg HR: 144

OBWON

I decided that I was going to do a shorter run tonight. Because my last couple of runs have been very sluggish. I had to hold myself back because I actually felt good but still decided to keep it short.

Distance: 5.17miles
Time: 42.06
Avg Pace: 8.08 min/mile
Avg HR: 148

OBWON

Did a run tonight on grass. It is still very soft.

Distance: 8miles
Time: 69.48
Avg Pace: 8.44 min/mile
Avg HR: 152

OBWON

Lovely evening for a run. But I was sweating buckets of water, so it was a small bit uncomfortable but a lot better than running through rain and cold. Half of this run was on grass and the other half was road.

Distance: 10 miles
Time: 1.26.12
Avg Pace: 8.37 min/mile
Avg HR: 144

OBWON

Long Run this morning. Lovely weather for a run but maybe a little too warm but I am not complaining.

Distance: 16 miles
Time: 2.20.02
Avg Pace: 8.45 min/mile
Avg HR: 144

OBWON

I did 4 miles recovery run. I took no watch with me I just ran so have no data. Just wanted to take it easy. I was up supporting at the cork city marathon. I was on my bike cycling the course and really enjoyed it. Well done to anyone who completed it because the heat was savage.

Woddle

you said you were on a bike, is this you? http://www.flickr.com/photos/25938822@N07/3588808568/in/set-72157619027640495/

OBWON

Woddle wrote: »

you said you were on a bike, is this you? http://www.flickr.com/photos/25938822@N07/3588808568/in/set-72157619027640495/

Thats not me i will take a look through the pictures later and if I find myself I will post it.

OBWON

Went for a cycle tonight instead of doing a run tonight.

Distance: 16miles
Pace: 28 km/hr

OBWON

Went for a run this morning before the sun came out.

Distance: 5 miles
Time: 39.50
Avg Pace: 7.58 min/mile
Avg HR: 151

I tried to do the 3 miles in the middle at close to race pace
My 3 mile splits in the middle were
Mile 2: 7.19
Mile 3: 7.43
Mile 4: 7.21

OBWON

Went for a short evening run tonight. Lovely evening to be out running.

Distance: 3 miles
Time: 23.40
Avg Pace: 7.51min/mile
Avg HR: 145

Here I tried to do 2 of the miles quick the were miles 1 and 3. They were done in times of 7.19 and 7.12

OBWON

What another lovely morning for a run.

Distance: 6.04miles
Time: 51.02
Avg Pace: 8.26min/mile
Avg HR: 139

OBWON

I was in Kerry for a couple of days so that is why the log hasn't been updated in a couple of days. I was also missed my long run this week by being in kerry.

OBWON

I was just back from Kerry on Sun evening so could only do a run late on Sunday.

Distance: 7.07 miles
Time: 56.07
Avg Pace: 7.56 min/mile
Avg HR: 149

OBWON

Did a run this morning. Grand morning for a run

Distance: 3.01miles
Time: 23.56
Avg Pace: 7.57 min/mile
Avg HR: 157

OBWON

Nice dry evening for a run but a bit on cool side but at least it was dry. Was a small bit tried but was ok.

Distance: 7.06 miles
Time: 58.12
Avg Pace: 8.14 min/mile
Avg HR: 150

OBWON

I did something different tonight for a change. I recently got a bike so I decided to do a cycle league which takes place every tuesday night. It was only my fourth ever time on a bike so I wasn't expecting much. I forgot to start my watch until about a min into the race so my time will be slightly out.

Distance: 20.09 miles
Time: 1.02.10
Avg Speed: 31.2 kph
Avg HR: 150

OBWON

I took part in a 5 mile road race in Glanmire. I was looking forward to this race because I hadn't done one in a while.

Distance: 5miles
Time: 35.07
Avg Pace: 7.01 min/mile
Avg HR: 162

Mile1: 6.43
Mile2: 7.08
Mile3: 7.18
Mile4: 7.04
Mile5: 6.50

Happy with this because it was 1mins and 40secs off my previous best for a 5 mile race.

showry

Congrats on the PB, that's good running. Good stuff on the bike too, were you in a bunch?

OBWON

showry wrote: »

Congrats on the PB, that's good running. Good stuff on the bike too, were you in a bunch?

Thanks very much showry. There was 3 different groups and I was in the first group that took off. There was 8 in the group. Not trying to sound cocky but they were a bit slow because I was out in the front for the first 3 laps of 6 on my own. So I was working fairly hard. Then when I was caught by the second the group since it was my fourth ever cycle I was inexperienced on how to join the group so I made a complete mess of joining the group and they left me fairly quickly.
Then the third group caught me after 4 laps but they were going way too fast for me to even attempt to stay with them. So after that I coasted to the end on my own.

Woddle

Well done obwon, delighted for you and a couple of sub 7s to boot,congrats

OBWON

Woddle wrote: »

Well done obwon, delighted for you and a couple of sub 7s to boot,congrats

Thanks woodle appreciate it. I was delighted last night but there will have to come a stage where the PB's stop so far every race I have done has been a PB. The rate of improvement will also have to slow down. So far I have done three 5 mile races. They were on the 23/04/09, 07/05/09 and last night. The three times have been 37.55, 36.47 and 35.07. So I am taking big chunks off my time for the moment anyway.

Woddle

OBWON wrote: »

Thanks woodle appreciate it. I was delighted last night but there will have to come a stage where the PB's stop so far every race I have done has been a PB. The rate of improvement will also have to slow down. So far I have done three 5 mile races. They were on the 23/04/09, 07/05/09 and last night. The three times have been 37.55, 36.47 and 35.07. So I am taking big chunks off my time for the moment anyway.

Very similar to myself, I went 37:30, 35:06, 35:04 and 5 months later 33:07, my rate of improvement has slowed down now or at least I think it has, I really don't know what shape I'm in. But keep up the good work and you'll still be getting pbs

OBWON

Decided to do another cycle league on Thursday night in Glanmire. A bad idea because my legs were very tired after the race. So it was just a case of getting through it. It was short because it got started late

Distance: 12.61 miles
Time: 41.19
Avg Speed: 29kph
Avg HR: 140

OBWON

Went for a short early morning recovery run.

Distance: 3miles
Time: 24.07
Avg Pace: 8.03min/mile
Avg HR: 151

tisnotover

OBWON wrote: »

I took part in a 5 mile road race in Glanmire. I was looking forward to this race because I hadn't done one in a while.

Distance: 5miles
Time: 35.07
Avg Pace: 7.01 min/mile
Avg HR: 162

Mile1: 6.43
Mile2: 7.08
Mile3: 7.18
Mile4: 7.04
Mile5: 6.50

Happy with this because it was 1mins and 40secs off my previous best for a 5 mile race.

Just started following your blog OBWON, great result in race other night, glanmire isn't the easiest of courses. I ran it as well other nite.
your 3rd mile time of 7.18 is very good, considering the tough hill that was at start of it!

OBWON

The run this evening was a struggle. Just couldn't find my rhythm at all.

Distance: 7.04miles
Time: 58.22
Avg Pace: 8.17 min/mile
Avg HR: 142

OBWON

tisnotover wrote: »

Just started following your blog OBWON, great result in race other night, glanmire isn't the easiest of courses. I ran it as well other nite.
your 3rd mile time of 7.18 is very good, considering the tough hill that was at start of it!

Thanks very much tisnotover. How did the race go for you?

tisnotover

OBWON wrote: »

Thanks very much tisnotover. How did the race go for you?

Had a good one myself, clocked it at 32:54. delighted to get under 33mins, no "official" results yet!

OBWON

Went for a semi long run this evening. Nice evening for a run but had a couple of scare's from dogs but nothing too bad.

Distance: 11 miles
Time: 1.34.24
Avg Pace: 8.32 min/mile
Avg HR: 140

OBWON

Did my run in the morning. Lucky I did because the evening turned nasty enough.

Distance: 8miles
Time: 1.05.18
Avg Pace: 8.09 min/mile
Avg HR: 140

OBWON

Windy evening for a run but at least it was dry so shouldn't complain.

Distance: 10miles
Time: 1.22.47
Avg Pace: 8.14 min/mile
Avg HR: 139