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Ultra marathon down ...just Half Ironman and Sub 3 Marathon to go
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Thanks Sosa. You know I'm nearly of the thinking that any session that isn't a "lung bursting ordeal" is a recovery run. I had 5.5 recovery runs last week:)
Cheers wizwill.
Feeling good today. It was an important weekend and I’m happy to have got through it well.
Yes it was a pretty standard LSR. I was happy my average HR was that low. for that pace which didn’t seem that fast. Facts are that it was an efficient run (using the body’s fat storage as the main fuel source instead of glycogen stores)
The 139 represents 74% of my MHR
I try and keep LSR’s well inside the aerobic zone i.e. under 150BPM. Looking at the data I was just 3min of the total session at 150+BPM which I happy about. I estimate my resting HR is about 46bpm. But I rarely get a chance to measure this. You are supposed to measure this on awaking the morning after a rest day. I don’t have many rest days and when I do I forget! My max is about 188.
If I run at my normal pace the day immediately after a hard session, for example a tempo or VO2 max run I find my HR is lower that after a steady or normal run. I’m not sure why this so. I would have thought it should be other the way round.
I will just do two-week taper which begins next week.
This weeks milage will be about 52 reducing to about 35 next week and the last week will probably be about 25.
I just want to keep her between the hedges for 20 more days, no funny stuff.
Thanks for the reply, apologies for all the questions, missed the Dublin Half (through illness) and am trying to gauge a couple of things myself for the marathon, my HR levels are similar to yours, but unfortunately my times are not
I find it hard to lift my HR above 150, the beauty of 2 years worth of garmin info is that i know i had my max heart rate is in the 180's, guess i need to do a test. 0 -
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What's the plan for taper abhainn? sounds like you have had a cracking few weeks and results. The 3 hour pacing group will have to wave you off into the distance
Cheer lecheile.
Taper looks some like:
This week
Mon - Rest
Tues - 6 easy
Wed- 7 including 2 miles tempo
Thurs - 6 easyish
Fri - Rest
Sat - 6 miles at MP
Sun - 11 or 12 easyish
Next week
Mon - Rest
Tues - 6 miles easy
Wed- 5 or 6 with some strides
Thurs - 4 miles easy
Fri - Rest
Sat - 4 miles with a couple of strides
Sun - Off or 2 to 3 easyKrusty_Clown wrote: »That's some serious preparation. I look forward to reading how many minutes you'll take off 2:55.
*Edit*: Oh, and a top 150 finish. Is that asking too much?
No.
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Part II
The Dublin marathon 2009 was my easiest marathon. This is no lie. Read on:
I was parked up on Mount St by 7:30am. The same place now for 3 years in a row. Relaxed I read the entry list on the race programmes to see if I know anyone else that might be running.
Finished off a can of Red Bull and by 8:10 I was on my way to the start. I reached the top of the start line by 8:30. Didn’t spot anyone I knew. The only one I recognised was Amadeus with his big black balloon strapped to him. I was thinking any minute now he would be lifted into the air like in the Up movie.
But it was no time and I was off on my 6 marathon.
Even though I was close to the top there was quite a few ahead of me. It was a little congested but by the time we reached Leeson st it was fine. Went through mile 1 in 5:46 that I think was definitely short. I slowed just a little and mile 2 went by in 6:48 – long Id say. As I said my strategy was to try and hook up with one of the leading ladies.
. I spotted the veteran Sligo lady Lucy Brennan just ahead. As far as I could remember she did a marathon earlier this year in around 2:50 – lovely I thought. So by mile 3 I was in a group of about 8 including her. Just ahead was a girl in white compression socks and I spot Lucy Darcy further on, good stuff.
I went through 5k in 19:55. I love doing calculations when I’m running. Miles to km etc. If you multiply 20min x 8 = 2hrs 40. This equates to 40k, plus approx 9 mins for 2.2k equals 2hr 49 marathon.
At this stage I still wasn’t very relaxed in my running and I hadn’t settled yet. The pace seemed quick but I had been telling myself all week disregard how you feel until mile 5 or so.
Through mile 5 in 6:06 which was fast but that is a quick section. By this stage I had left Lucy B just behind and had settled running side by side with the girl in white socks. Whatever it was we would run side by side for more than 17 miles of this marathon. I don’t know what it was. It worked extremely well, I think for both of us. I would later learn her name was Claire.
I was looking out for my brother at 10k. I missed him, he missed me. Time check there was 39:50. This was another 19:55. As we turned down Furze rd and then Glen road the pace was quickening. The last couple of miles were 6:20 & 6:18. Even though I thought this was a mad pace the Hr was around 160 which was perfect, but not for long though.
Miles 9 and 10 up to Inchicore have climbs. There didn’t seem to be any mile marker at 9 but those two miles were done in 12:15. This is still mad pace. From there on it was just the two of us running in silence, side by side moving through the field, not a word been spoken. She must have thought I was stalking her. That is until about mile 12 and a guy on a bike comes along side and says “Aren’t you the English couple who I ran with last year in the marathon just around here”, I doubt it “ I reply. “We’ve just met”.
I think that broke the ice. Though it took her until mile 14 before she uttered a word.
Back to running. Mile 11 again was fast at 06:11 and the next two were not slow either.
We went through 13.1 in 1:23:07. Now 1:23:13 was my half marathon PB up until 4 weeks ago. I was now running faster than that. How on earth was I going to survive the next 13.1? My HR was 168, which is just under the 90% for me. I calculated that if I were to average a 06:35 over the next half a sub 2:50 would be on.
But I felt good and in the miles ahead I was going to feel even feel even better. I ask Claire what’s her target time is. She reply’s 2:48. Lovely I say to myself. We’re together for a few more miles then.
Again there was no marker at 14 but by mile 15 the time was 12:41 for previous 2 miles. A friend yells on around now and then my boss at the KCR.
HR had increased to 170 but was stable for 5 miles (Mile 14 – 19). I was feeling relaxed and strong. My friend was strong too though I noticed her breathing was starting to labour just a little.
Some runners started to slow down and stop as early as Terenure (mile 16). It was starting to get lonely out here. Large gaps were appearing ahead but we continued to move through the runners. There was great support out there. On more than a few occasions “ Great running girls” was yelled. Poor me was I mistaken for a girl also? As there was other female runner in close vicinity.
Again there was no mile marker at 18 but mile 19 and previous was 12:45. Through 30k in just over 1:58. 3 fast 10ks in a row, just one steady one to go and I’ll be happy.
One of Claires support crew comes along side and says she is closing on an African girl and Pauline Curley who is now 1:45 ahead. We enter Roebuck rd and over take the African girl who is struggling badly and then that hill greets us. But it is climbed fairly effortlessly by both of us – thank you Wicklow hills. That mile was 06:36. My last gel was taken at mile 21 and we entered the Stillorgan. There were quite a few now struggling badly and as these are overtaken I loose my companion of 2 hours. I feel somewhat guilty just f ing off like that. Ah well I’ll thank her at the finish. Into mile 23 now on my own and this is where the pain starts to come on. Hr has been 173 since mile 20 but I continue to force the pace. This mile is 06:18 and I was overtaken by 3 clubs runners who much have been doing sub 6:00 pace here.
With 3 miles to go all the loveliness of the marathon is over and the pain is truly here. I count down 20 mins to go, 19, 18 etc. Mile 24 has slowed to 06:42. I block out the crowd now. Pain is bad. I know Racing Flat is at mile 25 so that’s my next goal. Have to look strong through there! The crowd is huge, where the f is RF? I shout “Comon Sligo”. (A yell I made at 40k in Berlin 2008 just when RF overtook me and claimed the sub 3, I didn’t) I listen. The crowd replies but I don’t here Abhainn or Joe. I roar louder “Comon Sligo”. This time I think I hear “Joe”.
This last mile is always hard. Legs feel like lead. There is a band playing at TCD. I do a silly dance in time with them as I run by. The crowd appreciates it as I forget the pain for just a few seconds. I count down the last 1/10ths of a mile to my family who is at 26 miles. They are going mad.
Next I see the finish line which seems miles away. I see 2:47. I know I am going to make it. I cross the line and the paparazzi take thousands of pictures of me.
Well done me again. Job well done.
My legs nearly seize then. But God it is such a happy pain.
Not a sub 3, not a sub 2:55 or 2:50 but a 2:47!!!. In this year of achievements I certainly left the best till last.
Finally I look back and see if my companion is finished. Thankfully I see her. She is resting on the railing not in great shape. She got her 2:48 though.
I hope we race each other again.
Finish Time 2:47:42. HR 167. Max 185 (at end!)0 -
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