sub 1:40 half marathon

osnola ibax

Lsr this morning, 10.2 miles, average hr 153, 9 mins 53 sec miles.

Fairly comfortable run this morning, legs were a bit sore for last two miles, quite humid out there aswell........... 10.2

osnola ibax

3.3 lunchtime run, 27 mins 30 secs, 8 min 20 sec miles

Supposed to be a recovery run after lsr yesterday but couldn't face slogging it out again today so quickened the pace a bit........ 3.3

osnola ibax

Welcome back sub430, hope you had a good time in the states.

5.7 this morn, 50 mins, didn't wear hrm, I found it really tough actually. Getting off the roads now for a while, joints are feeling the pressure just a tad, as are calf muskels.
So getting on to grass the next couple of days, as follows:
5 on grass tomorrow
3 on grass Thursday
rest day Friday
I was gonna do yassos again on saturday followed by about 6 miles on Sunday.

It's either that or do a pmp 6 miler on sat followed by lsr on Sunday, I don't know what to do actually with 5 miles race in the park Saturday week, any suggestions?...............5.7

Krusty_Clown

osnola ivax wrote: »

It's either that or do a pmp 6 miler on sat followed by lsr on Sunday, I don't know what to do actually with 5 miles race in the park Saturday week, any suggestions?...............5.7

How many miles are you up to for your LSRs? The 6m pmp + LSR sounds fine (are you following a HHigdon plan?). You don't need to taper too much for a 5 mile race, but if your joints are beginning to hurt, get ready to ease off if it gets worse.

osnola ibax

I did a 10 mile lsr on Sunday and had planned 12 for this Sunday. I am following hh intermediate 1. It's just that I did a 3 mile recovery run on Monday, too fast, and theN really struggled this morning. Feel ok now though. The couple of days on grass will help followed by rest day. So yeah think I will do 5-6 pmp sat and lsr Sunday. Then plan for race week. I'm really excited about this race.

osnola ibax

Planned a 5 miler on local grass running track this morn. I threw the gear on and drove there and I felt knackered. The grass has just been cut and was really wet with dew. I thought sod this I'll have a rest day. I jumped back in the car and said feck it I have the gear on now so I headed up to the race course. I forced myself through 4 laps and actually got into it after lap 2. Delighted I completed the run now. I can't wait for my rest day on Friday though, and just a 3 miler tomorrow.

Actually, I had a fantastic experience on my run this morning. I saw someone post before about being followed by swallows. Well it happened to me this morning, every time I got to the back of the course. They were darting around me, only sometimes a foot away, it was amazing. Swooping round my head and sweeping past my legs, I felt like st Francis of Assisi. ................5

osnola ibax

ok, just back from LT session of sorts. I say of sorts because:

1. I just tried to run my 3.3 mile route as fast as I thought I could
2. There is now way I could maintain that pace for 10 miles
3. There was no warm up mile or warm down mile

Anyhoo, 3.3 miles 25min38sec, av 7:46 min miles, quite happy about that, average HR was 174...........................3.3

menoscemo

osnola ivax wrote: »

ok, just back from LT session of sorts. I say of sorts because:

1. I just tried to run my 3.3 mile route as fast as I thought I could
2. There is now way I could maintain that pace for 10 miles
3. There was no warm up mile or warm down mile

Anyhoo, 3.3 miles 25min38sec, av 7:46 min miles, quite happy about that, average HR was 174...........................3.3

Good run, I see your pace is improving. RE Heart rate, I reckon you may have a high max HR. Does your garmin give you a max figure? The old 220-age is a very inexact way to do it and knowing your max HR is important to see what is a comfortable pace for you.
The best way is to a series of short sharp exercises to determine what your max HR actually is. I heard sprinting up a hill and jogging down (recovery) 6 or 7 times is the best way to get your max HR. I once tried by going to a track and sprinting 200m followed by 200m jog 4 times and my HR never got above 178. I reckon my max HR is no more than 185 whereas Woddles is 205 as far as I know, so there is a massive Difference.

Seeing your average HR at 174 over 3 miles leads me to believe your Max HR must be way higher than mine. If you see my log, I did 4 mile flat out (I mean to the max) on Tuesday and my avg Hr was still only 159. A high Max HR obviously means that you HR Zones are higher than you might have expected (i.e. you comfortable pace might be 155-165 instead of 145-155).

osnola ibax

Yeah that's very interesting. Maybe I should try and establish my max through a series of exercise as you have suggested.

I have to add though, I really flogged myself today, I was really panting / wheezing coming up the hill on the last mile.

menoscemo

osnola ivax wrote: »

Yeah that's very interesting. Maybe I should try and establish my max through a series of exercise as you have suggested.

I have to add though, I really flogged myself today, I was really panting / wheezing coming up the hill on the last mile.

What was the highest HR you reached in that last uphill mile?

osnola ibax

menoscemo wrote: »

What was the highest HR you reached in that last uphill mile?

186

osnola ibax

Had a rest day yesterday so felt quite strong heading out today, a mile in, I said I'd go for a sub 40 5 miler as a confidence booster for next Saturday. It was probably a bad idea because I've already flogged myself once this week. Anyway splits were as follows:

Mile 1: 7:34 - contains a 200 ft (I think) elevation loss
2: 7:50
3: 7:48
4: 8:00 beginning to tire
5: 8:42 (contains 200 ft elevation gain)

total 39:54, not much to get excited about though unless I can reproduce it next sat, hopefully adrenaline will help

over all workout was 5.67 miles 45:08, 7:58 miles. That is definitely the last time I flog myself before next Saturday
.............5.7

Krusty_Clown

Not ideal training, but a great confidence booster nonetheless! What's your target for the 5 Mile? 37? 38?

osnola ibax

Krusty_Clown wrote: »

Not ideal training, but a great confidence booster nonetheless! What's your target for the 5 Mile? 37? 38?

Yeah I know, especially with lsr planned for tomorrow, I don't think there is any chance of going near 38, I would be over the moon with 39:59

osnola ibax

Ok this week was supposed to be a fall back week according to our favourite porn star Hal higdon, (every time I hear the name I think of Dirk diggler). But because I have 5 miler in the park on Saturday, I'm did next weeks lsr to day, 11 miles. tough but no major problems. 10.84 miles to be exact, 1:44:30, 9:39 ml, 154 bpm. I'm getting a nice farmers tan.............. 10.84

total mileage this week .......... 33.84 :eek:

osnola ibax

3.3 miles, 27:44, warm out there, generally exhausted today.…….................3.3

osnola ibax

5.7 miles this morning including fartlek, 49:32, think that may be my final run before the race on Sat, might do a 3.3 easy tomorrow...........................5.7

osnola ibax

just ran 3.3 miles, real easy like, really enjoyed them aswell, trying to shake off a few pre race nerves, left knee is a little sore. Thats the cracky one but I feel fresh enough,32:38 mins..................3.3

osnola ibax

I ran the adidas 5 miler today:

Race report as follows:

turned up, ran as fast as I could, finished in 37:32, was really contented, loved the t-shirt, looking forward to getting two more, and possibly a bonus one, was amused by hearing the familiar ping of garmin forerunners all around me at the start line, met and had a chinwag with fellow boardsie, namely menoscemo, nice fella, was surprised at my general feeling of apathy towards spiderman, hated / loved girl who spoke like she wasn't running at all, "hoi anyone know how long we have been running for", "9 gasp mins gasp 45", "roight great, thanks a milllllllllion, see ya later, malcolm! how or ya, haven't seen you in aaaages"" - zoom

Tired now, and full of curry and beer but still contented.

xebec

*cough cough*

Who mentioned you'd have no problem going sub-40?! Congrats on the time! You kicked my ass

You're based in Wex right? I'll be back there soon, we should meet up for an LSR...

osnola ibax

xebec wrote: »

*cough cough*

Who mentioned you'd have no problem going sub-40?! Congrats on the time! You kicked my ass

You're based in Wex right? I'll be back there soon, we should meet up for an LSR...

thanks xebec, you were right, the race environment is completely different

anyhoo, back to normal again today, 5.7 miles in 49:50, not my quickest but one of my most enjoyable runs, was really tired and this run really picked me up.

Does anyone ever experience a bit of a downer the days after a race, I suppose its only normal because you would be on such a high initially straight after. But I think I had that feeling of anti-climax today. The only cure was to get out and run.........................5.7

osnola ibax

4.6, 39 mins: something, never happened for me tonight, sloggy run. Getting a cold aswell. Think I'll take a rest day tomorrow and think about doing lsr on Thursday, it's a 12 miler................4.6

menoscemo

I see there are a couple of pictures up off you from saturday on racepix365...If you haven't seen them yet got to http://www.racepix365.com/Adidas-Race-Series/photos64.aspx and type in your bib number. I am pretty sure the first picture that comes up is the home straight and the guy behind (who you can only see the left side of) is me chasing you.

osnola ibax

menoscemo wrote: »

I see there are a couple of pictures up off you from saturday on racepix365...If you haven't seen them yet got to http://www.racepix365.com/Adidas-Race-Series/photos64.aspx and type in your bib number. I am pretty sure the first picture that comes up is the home straight and the guy behind (who you can only see the left side of) is me chasing you.

Ah, is that the home straight? And yes, I thought they were familiar colors behind alright. What do you think of numberless guy ahead?

I'm delighted with those pics though. Missus was well impressed. Did you see the girl centre of the second pic, she decided to have a bit of a race with me aswell. We were shoulder to shoulder for a good half mile but then she went ahead. I nearly caught her on the home straight aswell but she took off on seeing the clock. I made a bit of a sprint then to see if I could break clock time 38 mins, failed miserably.

menoscemo

osnola ivax wrote: »

Ah, is that the home straight? And yes, I thought they were familiar colors behind alright. What do you think of numberless guy ahead?

I'm delighted with those pics though. Missus was well impressed. Did you see the girl centre of the second pic, she decided to have a bit of a race with me aswell. We were shoulder to shoulder for a good half mile but then she went ahead. I nearly caught her on the home straight aswell but she took off on seeing the clock. I made a bit of a sprint then to see if I could break clock time 38 mins, failed miserably.

I am pretty sure it is the home straight, you can see the corner in the background with gards and people lining the road. That is definitely me behind, the colours of the top and shorts are exact and you can even see the green garmin on me left wrist!! The home straight was the only time I was that close to you!!
Was that kid wearing his number behind or did he just jump in and race along? Bit disappointed in you that you didn't beat yer wan OI

I had a few pics on the site as well, had to go through them all to find me though as my number wasn't clear on any off them.

osnola ibax

menoscemo wrote: »

I am pretty sure it is the home straight, you can see the corner in the background with gards and people lining the road. That is definitely me behind, the colours of the top and shorts are exact and you can even see the green garmin on me left wrist!! The home straight was the only time I was that close to you!!
Was that kid wearing his number behind or did he just jump in and race along? Bit disappointed in you that you didn't beat yer wan OI

I had a few pics on the site as well, had to go through them all to find me though as my number wasn't clear on any off them.

ah that's funny, I spotted the green garmin aswell. We'll give the young fella the benefit of the doubt and say the number was on his back.

osnola ibax

I ran my week 5 lsr today, 12 miles, nearly there, only 8 more miles now and I'll be at the top end of the lsr's in training. Today, 12.02, avg hr, 154, time: 1:55:43, 9:37 miles. Found todays lsr tough going, particularly final mile. Felt the lactate build up in the legs aswell. It was quite warm out there. I'm not feelig the best either, bit of a cold / throat.

I didn't take on any water when I was out there. I know that's not a good thing. If anyone can recommend a good water / gel belt, please let me know. Gonna start experimenting with gels now.

Not sure about the rest of the week in terms of training. I'd say I'll defo get a 3 miles recovery in tomorrow but that could be it. That will make total mileage for week 5, 22.3. Hmmmmmmm might sneak one in Saturday aswell.

osnola ibax

In the past few weeks, since marathon training began, I have done a recovery run the day after the lsr. It's usually 3.3 miles. Today, however, I feel wrecked tired and I have a cold so no running. Tomorrow, we are having a party for my sons first birthday so I'm not sure I'll get out for a run then either, what with all the preparation, partying etc. I may get out on Sunday provided I'm not too hungover, the young fella is quite fond of southy on the rocks. Ah no, it's been rightfully billed as a kids party, so rice krispie buns and cupcakes will be my chosen poison (maybe one or two beers for the adults).

In olden times, when I wasn't running, colds never bothered me, now I curse them to darkest depths of hell. I don't care how common the common cold is, how dare it get between me and my recovery run. Maybe I'm being a wuss about this but I think you should probably wait for these things to pass before training again. I think I'm more tired than anything else, young fella is not a big fan of sleep.

Anyhoo, I'm a bit buoyed today by the online purchase of some more running equipment, namely the Nathan speed 2 (a running, nay, hydration belt). 2 is the number of bottles, it holds, speed is me obviously, and Nathan, must be the narcissistic inventor, why else would you call a water belt Nathan.

I am really looking forward to the frank duffy 10 miler now. The five miler has made me understand certain aspects of my training. Like, kill yourself in the race, not in training. Get the miles in the legs, doesn't matter how slow, and build endurance, and this will mean you can hold a faster pace for longer in the race. Only flog yourself once a week in training, just to test the waters.

When training for the half marathon in April, I ran as well as I could for all my runs, doing 8.5 min miles all the time. Now that I am doing my lsr's at 9.5 - 10 min mile pace, it means I can save the 8 - 8.5 pace for the race and not burn out like I did in Wexford. That's the theory anyway. I can now also see how strides, fartleks and other such 'speed' sessions fit into the equation. I am now completely addicted. Running permeates many of my thoughts and actions, and I like it.

menoscemo

I think you have gone crazy :pac: Me, I hate running (at least at this moment)

osnola ibax

I've just been thinking of a plan for the frank duffy 10 miler, I know it's three weeks away but I thought I'd post it anyway.

I think I'll try and hit all miles at 7:45 pace with mile 4 and 9 at 8:15, these are the uphill miles, this will get me in 78.5 mins. I also think I'll try and shed a few pounds before this race, so I can really put in a good performance. I'm gonna try and lose half a stone over the next three weeks. I can be easily done because I eat a load of crap that I can just cut out and actually improve nutrition. So I won't be taking any stupid risks or anything like that. I'll also be running a 14 and 15 mile lsr in the next two weeks, so this will aid the weight loss. I hope to be 12 stone even at the start line.

The min weight I am prepared to be is 11.5 stone, I hope to be this at the marathon start line.