The "Peckham Pacer" check-in thread

Peckham

RacoonQueen wrote: »

I went against Peckham's advice and went for a 13 mile run this evening. I really hope I don't regret this in the morning.

Why do I feel this is going to set the tone as to whether or not people listen to me for the rest of the summer?!

How did it feel? How were the last two miles?

misty floyd

Week 2 down:

• Monday: rest (2hrs of rubbish golf)
• Tuesday: 10 x 500m & 3 miles of slow running.
• Wednesday: 3 miles on threadmill & 40 mins upper body weights
• Thursday: 8 miles @ 8.10 min/mile (very tired during and after)
• Friday: Rest (2 hrs rubbish golf)
• Saturday: 40 mins upper body weights
• Sunday: 12 miles @ 8min 20s min/mile

3 days of non running but after those 3 in a row including a speed session, I needed to rest the legs. Felt good for it during the long run yesterday.

Onwards and upwards.

HardyEustace

Had fully intended running 13m on Friday evening but was too tired.

Then was in bed by 9 o'clock on Friday so that I could get up at 6:30 and run 13 miles before I went to Dublin. This didn't happen, struggled out of bed at 8:30 and ran 5 miles.

Yesterday, too tired and hungover so going to try 13 miles tonight instead.

Really have to focus on this training lark but there's always something.

Bally8

osnola ivax wrote: »

Peckham et al, just to confirm that I have not read any of your posts regarding booze. As I posted the original question, I do not want to be accused of treason (translated: please don't tell amadeus)

regards,
osnola
amadeus allstars

Hey osnola get back to your own group! :mad: Im telling on you!

--amadeus--

His treachery has been noted...

(Strides? Pah! The least of his worries!)

RacoonQueen

Peckham wrote: »

Why do I feel this is going to set the tone as to whether or not people listen to me for the rest of the summer?!

I didn't do it on purpose running 13 miles was an accident. :pac: I took a rest day on Saturday, went shopping(crosstraining?) and lay on my bed watching movies and stuffing fruit into me all day.
Sunday I went to the gym did upper body weights, core work and a quick swim(my god swimming is tough on the lungs :eek: )

Plan for this week:
Monday - 8 miles w/4 miles
Tuesday - 4 miles am(if I can get up) gym pm(if I'm not too tired from an early start. The 4 miles is the priority though.
Wednesay - 10 miles
Thursday - Gym
Friday - 14 miles(want to get next weekends long run out of the way on Friday again if I can, plus massive piss up Friday night so I don't want to miss my long run because of this)
Saturday - Gym
Sunday - 4 miles and possibly gym

HardyEustace

RQ - following the same plan as you

Monday - 8 miles w/4 miles (WHAT DOES THIS MEAN?) did 6 miles
Tuesday - 4 miles, will be doing aquathon instead.

RacoonQueen

I got 7.5 done last night with 4 8:30ish miles thought I'd get one of them at sub 8 but i got a sharp pain in my knee and yelped in pain

christeb

My hip is pretty bad after falling off the bike on Fri, it's right in the joint so my phys told me to take it easy til Fri / Sat. I struggled to a 12m on Sat, shouldn't have done it as it was torture. So I'm just doing core work / weight in the interim til it clears up. Hopefully I'll be set for the 5m in the Park this weekend, then it'll be back to normal....

Peckham

HardyEustace
Training is a lot like homework from when we were back in school - you can always find something else to do that's easier/more interesting, and there's nothing worse than leaving it until last thing on a Sunday! Hal Higdon says that life should not get in the way of training; if it does, then you're trying to do too much training than your life allows and it can only end in frustration. Is your busyness a temporary thing, or will it continue into rest of July/August and beyond?

christeb
Sensible decision to stay off the roads for the moment. Your training has been very good up to now, so a week lost at this stage is no big deal. You mention the 5m in the park - that's not this weekend, it's the weekend after.

RacoonQueen
Looks like a good week planned, and good session yesterday. Lots of gym sessions there, so just make sure the running takes priority. Good planning on the long run - I love getting my long run out of the way on Friday evening. The beers afterwards are a lot more enjoyable!

RacoonQueen

Peckham wrote: »

RacoonQueen
Looks like a good week planned, and good session yesterday. Lots of gym sessions there, so just make sure the running takes priority. Good planning on the long run - I love getting my long run out of the way on Friday evening. The beers afterwards are a lot more enjoyable!

Rejoining the gym, my big fear was falling in love with the gym scene again and not getting out on the road at all/as much as I should. I'm trying to ensure that I get in all my miles in this week at the very least, even if some are done on the treadmill. Trying to get running back to being priority again now I'm able to run longer distances again, gym work and keeping the strengthening and cross training going is a very close second, I wouldn't have recovered this soon from injury if I hadn't been doing so much gym work and I certainly wouldn't have run 13 miles last Friday.

And thanks for correcting Christie I was almost worried I'd lost a week of training for the 5 miler.

RacoonQueen

Just under 10 very strange miles.

Peckham

RacoonQueen wrote: »

Just under 10 very strange miles.

There's clearly a story behind that you're not telling us!

Although most "normal" people would argue that running 10 miles is strange in itself!

RacoonQueen

Peckham wrote: »

There's clearly a story behind that you're not telling us!

Although most "normal" people would argue that running 10 miles is strange in itself!

Well my battery went at just over 8 miles so I can only vouch for the first 8 miles of my run but all 8 of them were at a faster pace than I ran on Monday when I was TRYING to run faster. Didn't feel like I was pushing myself at all on Wednesday, I was feeling very relaxed and comfortable(other than a few of those damn pangs of pain in my knee). I don't know whether it was more down to the fact that in my head I was going out for an easy run and I was going to relax and get my 10 miles done or my 'speed session' on Monday worked miracles. :eek:


Thurdsay and Friday kind of fell apart on me, had planned a gym session for Thursday evening but had a rough day in work and was jaded when I got home so I opted for bringing the dogs to the park and doing a bit of light jogging while I played with them, came home and fell into bed early doors. I figured with planning the 14 miler for Friday night I'd be best off giving myself a rest anyway. Friday came and again I was absolutely jaded and my knee had been playing up all day brought the dogs out again and ran a bit with them again but it felt like I was dragging a fire truck behind me, knee still feels a bit sore today, same knee as I injured before but maybe I knocked it off something because it's paining me when I'm not running which didn't happen last time so hopefully I can still run and it'll pass in a few days. I'm going to the gym this morning for some light weights and a swim and will be trying the run this evening, I'm going to go out with the intention of getting the 14 miles done but going carefully making sure I don't aggravate the knee. There is always tomorrow for the long run anyway so I don't want to get too caught up with pushing myself to do it tonight. All in all, providing I do manage to get out today and tomorrow this weeks training will have gone really well and I'll have only actually missed out on one 4 mile run, bit disappointed that I've missed two gym sessions but running is the priority.

misty floyd

Hope your training is going well.

Week 3 down:

• Monday: Rest
  
• Tuesday: 10 x 400m & 3 mile warm up/down
  
• Wednesday: 3 mile slow on threadmill & 40 mins weights
  
• Thursday: 8.5 miles tempo with club (ave 7min 34sec). This took a lot out of me was like a race at times. Felt good though.
  
• Friday:Rest & 9 holes of golf (2hrs walking)
  
• Saturday: 4 miles slow (ran too soon after eating and didn't enjoy it, ah well) & 40 mins upper body weights
  
• Sunday: 12 miles @ about 8min 30s. Enjoyed that, legs felt comfy. Running around Celbridge with a Dublin jersey on, good banter from people on the way to the match.

Very happy with the week. Tired at times but the fitness is coming back and feeling quite positive.

Up the Dubs!

christeb

After only clocking 26m (Week 2 inc. 1 race ) and 9m (Week 3), both hampered by injury, I'm looking forward to a nice clear run at things this week. Plan on 7 days, 2 of which will be Tergat easy 4m runs (Mon / Fri), then 8 (w/ 10 x 100) Tues, 5 Wed, 10 Thurs and the 5m Race on Sat, LSR (ca. 12) Sunday.

RacoonQueen

Did the 5 miler in the park, detailed report in my log but my splits were;

Splits were:
8:27
8:09
8:00
8:52(this was the hill on the upper glen road, not really sure how to explain this time though )
7:55(my first post injury sub 8 minute mile)

Fairly happy but bit disappointed I didn't manage to push closer to the sub 39 target I'd set pre-injury. Oh well, there's always next month...I'm strongly considering setting myself a sub 80 target. :eek:

misty floyd

Well done RacoonQ. I saw your post over on the 'call your time' thread. Sound like a stalker but I hope your Mam is alright.

PB for me yesterday so very happy with 33.41 (previous was around 37 40 in Raheny in January)

Here are my splits:
6.29
6.35
6.45
6.59
6.24
0.26

I couldn't have gone 1 second faster, gave it everything.

Going to do cross training today and some weights. Long run tomorrow morning and then flying to Barcelona Can't wait for some nice beer, wine and food. Just delighted to not have to work next week. Sorry if you folks have to work next week I'm bringing the runners and I'll do my best to get out.

"We're all going on a...summer holiday. No more running for a week or two". Sorry I'm a bit excited.

christeb

Splits from yesterday:
6.54
6.55
6.50
6.40
6.15
33.50 finish.
I have my excuses, but I'll leave 'em in my bog! Great week up to today, all runs went according to plan. Currently v hungover, 15m in the sched *must get out of bed and run, must get out of bed and run...*

misty floyd

Week 4 & 5 down

Week 4

• Monday: Rest
• Tuesday: Speed work at club. Don't know what to call this session. Started with 3mins hard, then 2 mins recovery, 2 mins hard, 1 min recovery, 30 sec hard, 30 sec recovery and start again. (x2) (3 mile slow warm up also)
• Wed: 4 mile @ 8.30 min/mile. 40 mins weights.
• Thursday: 3 miles @ 7.45 min/mile
• Friday: 2hrs walking around playing lousy golf.
• Saturday: 5 mile race @ 6.40 min/mile. As above finished in 33.40 PB.
• Sunday: leaving long run for Monday

Very low milage but long run at start of week 5 makes up a bit.

Week 5

• Monday: 14miles @ 8.11 min/mile Splits were fairly consistant. Happy, holiday time.
• Tuesday: Got drunk, ate too much. Happy
• Wednesday: 5.6 miles @ 9.23 min/mile but 30 degree heat. Stupid idea. Didn't enjoy.
• Thursday: Got drunk ate too much. Happy.
• Friday: Got drunk, ate too much. Happy.
• Saturday: Needed to run that booze off. 5km (according to my Garmin) in 20min 11sec. Trying to break that 20min mark but a few days of boozing etc etc. Thought I'd be worse all the same.
• Sunday: 12 miles @ 8.07 min/mile

Happy enough considering I spent 5 days away. I blame the gf, bad influence. The weeks are flying by, can't believe we are into week 6 already. Good luck.

WhitestBoyAlive

Hey, I think i sign up a little bit after the first DCM email went out

I got - Dublin Marathon E-Newsletter No 2‏ -

Does anyone have the first?
Cheers

misty floyd

WhitestBoyAlive wrote: »

Hey, I think i sign up a little bit after the first DCM email went out

I got - Dublin Marathon E-Newsletter No 2‏ -

Does anyone have the first?
Cheers

Hi WhitestBoy,

I don't think I've received a mail like that. Who exactly is it from and I can do a proper search in my inbox. There is a DCM thread in the ART forum : http://www.boards.ie/vbulletin/showthread.php?t=2055490931

you might get an answer there.

Misty

Peckham

Hi folks,

I'm a really bad mentor, yes I'm very conscious of that and am resolving to have more regular interaction with you. Kind of lost my love for running for a while and avoided even think about it.....

So - how's it going for everyone?

Misty - you're allowed a week or two like those, but need to get back on track again. What's week 6 looking like so far?

misty floyd

Hey Peckham,

Hope your getting back into it. I think we're happy here anyway...well I am. Week 6 is kind of like this (I hope):

Monday: Rest

Tuesday: 11 x 600m (2 mile warm up). Very happy with last nights training. Was consistant over the 11 runs +/- 2 seconds.

Plan for rest of week:

Tonight: 4 miles easy & a bit of weights

Thurs: 8 - 9 miles (3 miles tempo)

Friday: cross or rest

Saturday: Might try the hill work in the club (just to see what its like) or a 5 or 6 miler on my own. What pace would you run these runs (day before lsr)?

Sunday: Stepping it up to a 15 or 16 miler (need to consult the plan).

I'm happy to take the rest days when I am. Getting good sessions in the club Tuesdays and Wednesdays and find I have to rest Fri. Weekends work out well with slower type stuff and again the rest on Monday really helps to get the legs fresh for Tuesday.

I feel I need to increase the long runs. Even though I'm following the plan...need to be patient?

Cheers

RacoonQueen

Misty, weeks 4 and 5 were a disaster for me, I missed my long runs both weeks for one reason or another but this is a new week. Had a great session last night and will get out tonight for 5 miles(I hope, I have an interview tomorrow so I should really bet preparing) I've got a head cold at the moment too, nicely timed too just as other areas of my life calmed down enough for me to launch into the training again :mad:

misty floyd

RacoonQueen wrote: »

Misty, weeks 4 and 5 were a disaster for me, I missed my long runs both weeks for one reason or another but this is a new week. Had a great session last night and will get out tonight for 5 miles(I hope, I have an interview tomorrow so I should really bet preparing) I've got a head cold at the moment too, nicely timed too just as other areas of my life calmed down enough for me to launch into the training again :mad:

ah no, that is so frustrating. Could be worse though....at least its only week 6. Good luck in the interview.

misty floyd

I really should get my own log going, anyway.......

Week 6 down.

• Monday: Rest
• Tuesday: Speed work. 2 mile warm up & 11 x 600's. Felt really good.
• Wednesday: 4 miles slow
• Thursday: 10 miles with club. Last three miles were very fast. Again, felt good.
• Friday: Rest (was needed)
• Saturday: 6 miles @ 7.50 min/mile
• Sunday: 16 miles @ 8.20 min/mile (Legs felt tired for the first 4 miles. Alright after that.

Really happy to hit over 40 miles last week. Went and got drunk yesterday to drown the sorrows after the Dublin game :mad: but I'm not that annoyed with myself as I think skipping todays speed work will do the legs some good. Don't really have an option anyway....I'm dying today.

Peckham

That's a good week misty....how has this week been?

christeb

48m deposited in the bank this week, happy with recent progress (3 weeks @ 50 / 52 / 48m). Hopefully I'll be rewarded with a nice time on Saturday....

Next week says 57m inc a nice 11m (w/ 6 @ tempo) on Mon or Tues, I'll get it in tomorrow if the legs are fresh enough

misty floyd

Peckham wrote: »

That's a good week misty....how has this week been?

Well last week wasn't as good anyway Peckham. Ah well. I drowned my sorrows after the Dublin game and was in London all weekend. Didn't skip on the long run, which I'm happy about. So,

Week 7 down:

• Monday: 45 mins weights and streching
• Tuesday: Hungover...useless
• Wednesday: 6 miles. Avg: 7.56. ( Splits: 7:10, 8.00, 7.54, 7.54, 7.53, 7.49)
• Thursday: Longish run with club. 10 miles avg: 7.41 (Splits: 9:07, 8.07, 7.42, 7.29, 7.27, 6.59, 7.09, 7.38, 7.57, 7.16) & 1.2 mile cool down. I took Tergats advice on cooling down after a hard session. About 15 mins slow jog. I was having trouble sleeping after sessions like these and I really think the cool down helped because I was asleep as soon as I hit the pillow....Placebo? Don't know or care but I'm going to keep doing those cool downs.
• Friday: Rest
• Saturday: LSR 17 miles. Ave: 8.30. Kind of struggled with this...it was quite warm in London on Saturday and I just wasn't firing on all cylinders. Very happy I got it done....guilt free pints on Saturday night. Also done a 4hr bike tour....was dead easy/slow. Highly recommended if you visit London: http://fattirebiketours.com/london
• Sunday: Hungover....useless.

Not a great total milage for that week (34) but not the worst. Christeb, good stuff there. Your following Hal H intermediate 2?

christeb

misty floyd wrote: »

Christeb, good stuff there. Your following Hal H intermediate 2?

Thanks, was actually out running with your buddy tunguska yesterday, tough man to keep up with!
I'm following P&D with the rest days subbed with 4m tergat runs. So far so good!

misty floyd

christeb wrote: »

Thanks, was actually out running with your buddy tunguska yesterday, tough man to keep up with!

Ah no way. I wouldn't even try to keep up with him.

christeb

misty floyd wrote: »

Ah no way. I wouldn't even try to keep up with him.

Well he was coming off an 18 miler and was being nice to us, so he didn't go too far ahead!

misty floyd

Week 8 down:

• Monday: 7 miles (8.15 pace)
• Tuesday: 7 x 800m speed work (warm up/down) - approx 6.5 miles total
• Wednesday: 7.5 miles @ 7.49 pace
• Thursday: Rest
• Friday: Rest
• Saturday: Frank Duffy 10mile @ 7.04 min mile - 70min 42sec
  Splits: 708/651/712/726/703/649/648/657/714/638 (Happy with that, PB)
• Sunday: 10 mile @ 8.16 pace

41 miles total including a speed work session and a 10 mile race. Didn't get my lsr in but the legs were tired after the race. Happy overall. We are into week 9 already :eek:

The plan this week (a bit ambitious) is to nail some long runs. 10mile Thursday with 3m tempo, 8-10 mile Saturday and 18 mile Sunday. I'd like to step up the pace in the later miles of the LSR but I'll see how the legs are.

Over and out.

RacoonQueen

Last week

Monday - Just over four miles; hill session
Tuesday - 8 miles
Wednesday - Gym
Thursday - 4 miles, did some leg work at the gym to work on the knees so took it easy
Friday - Gym
Saturday - 10 miles
Sunday - 18 miles

So 40 miles plus two gym sessions. Not three bad.

Plan for the next week;
Monday - Rest *cough*
Tuesday - 6 miles
Wednesday - 14 miles
Thursday - 6 miles
Friday - Rest/gym
Saturday - 6 miles w/6x100m or 15 miles w/12 @ MP
Sunday - whichever session I didn't do on Saturday
__________________

misty floyd

Week 9 down:

• Monday: Rest
• Tuesday: Speed work. 10 x 600m with 1.5 min rest (3 mile warm up/cool down)
• Wednesday: 3m (tired legs from last weekends race I think)
• Thursday: 10 mile + 2 mile cool down. 10 mile Splits: 820/830/732/745/714/723/725/704/702/701 Average of 7.32 min/mile. That was tough, really enjoyed it
• Friday: Rest
• Saturday: LSR 18 mile @ 8.13 min/mile Last 2 miles were hard. Happy with the pace of that considering it was around tracks of Phoenix park. I'd like to think that slows you down a bit.
• Sunday: 3m slow run. 40 mins weights.

Total of about 41 miles. Happy with that. Note to self: take it easy doing speed training after a 10 mile race.

Peckham

Looking good, MistyFloyd.That's a solid week. What sort of time are you doing for the 600s?

misty floyd

Peckham wrote: »

What sort of time are you doing for the 600s?

Here is the last 600m we completed: Last lap My Garmin has it down as 643m but thats obviously wrong. It was on a 300m track.

The times were around the 2.02 to 2.20 region. I wasn't consistant and was told to take it easy on a couple which suited me fine.

misty floyd

LSR now Aaaaaaaaaaaahhhhhhhhhhhhh!!!! I'm dreading this today. Not enjoying my running this week for some reason. Just felt like a little moan.

misty floyd

Week 10:

• Monday: Rest
• Tuesday: 14 x 400's @ around 80sec pace average. Total 8 miles (warm up and about 4miles slow)
• Wednesday: 7.5 miles @ 8.15 min/mile
• Thursday: 9 miles @ 7.23 min/mile (1 mile warm down). That was a hard session. Very windy in the Phoenix park.
• Friday: Rest
• Saturday: 19 miles with 8 MP. The other 11 miles were not far off that MP of 7.50 min/mile pace. Average altogether was 8 min/mile.
• Sunday: Rest. Got drunk at the world culture festival...very happy I did that. Good craic and good to catch up with friends.

About 45 miles total. Didn't enjoy the week really (except lsr) but happy with the runs in the bag.

Peckham, I read your advice to someone that the MP miles are good for confidence. You were dead right. I was dreading that one due to a tough few weeks. It done wonders for my confidence. But. I think I have over cooked a little. The rest of the miles were not that much slower than MP. After the 19 miles, I felt a little bit weak/sick. It felt a bit like (just a bit) after the Belfast marathon where I hit a wall bad. I had to lay down for about 2 hrs on Sat. It could have been lack of calories as I felt a lot better after some food. A lucozade sport was all I had during the run. Must get more gels. What do you use Peckham?

I'm going to drop the lsr miles this weekend and take it easy on tomorrows speed session. Actually might do a short run instead. In saying all of the above, I'm not that bad but I was jaded until today.

Peckham

misty floyd wrote: »

Peckham, I read your advice to someone that the MP miles are good for confidence. You were dead right. I was dreading that one due to a tough few weeks. It done wonders for my confidence. But. I think I have over cooked a little. The rest of the miles were not that much slower than MP. After the 19 miles, I felt a little bit weak/sick. It felt a bit like (just a bit) after the Belfast marathon where I hit a wall bad. I had to lay down for about 2 hrs on Sat. It could have been lack of calories as I felt a lot better after some food. A lucozade sport was all I had during the run. Must get more gels. What do you use Peckham?

Good to hear the PMP run went well and looks like it's done the job on your confidence. Although it looks like you effectively did 19 miles at almost PMP, which is going to put a lot of strain on your body (hence why you felt so shattered afterwards...and still feel wrecked now). And this is on the back of 3 hard days during the week, which is tough going.

In terms of fuelling, for a run like that I'd go with exactly what I plan to do during the marathon. It's a good opportunity to practice and see what works. In particular it gives you practice taking fuel on board at marathon pace (i.e. trying to rip open a gel etc.). But I don't think fuelling was your problem - it's more likely to be the strain you put your body under last week.

Also, your 400s sound very fast - would have thought you should be doing these at around 90 secs with 90 secs recovery. Others here may know the science behind these, but I'm pretty certain that doing these too fast is a false economy and the optimal gains only come from doing them at the right pace.

Hopefully you'll be okay for your lsr this weekend - would be keen that you get out and do it.

misty floyd

Cheers for that. It was a hard week alright. I'm feeling pretty good today.......the recovery is moving along really quickly compared to the last marathon program.

About the 80 second 400's. They felt grand actually and it was only the last 3 maybe that hurt.

Your comment about the lsr this weekend.....that'll be my main goal this week then. My as planned 20 miler. I'll take it easy on my Thursday tempo run.

Plan for week 11:

Monday:rest
Tuesday: Speed training (will skip a couple or ease off a little)
Wednesday: 6 easy miles
Thursday: 10 miles (medium effort)
Fri: Upper body weights
Sat: 20 miler (I'd like to get the PMP miles in too but not sure how many, any ideas? The HH program doesn't really list off number of MP miles )
Sunday: Rest

That'll be about 41 miles total. HH program lists 50 miles this week but a bit much for me this week. Will see how tonight goes.

Peckham

misty floyd wrote: »

Sat: 20 miler (I'd like to get the PMP miles in too but not sure how many, any ideas? The HH program doesn't really list off number of MP miles )

I wouldn't do PMP miles this week - you're clearly feeling tired. Also, what are you dropping in order to bring it down from 50 to 41 miles for the week?

misty floyd

Peckham wrote: »

I wouldn't do PMP miles this week - you're clearly feeling tired. Also, what are you dropping in order to bring it down from 50 to 41 miles for the week?

Ok, no PMP, no problem. HH week 11 has 10 miles midweek (however I done 10 last night ) and an extra 10 at the weekend the day before the lsr. I was going to drop the extra 10 at the weekend as I have a stag night this Saturday. So moving lsr to Sat morning.

changed plan:
Tues: 10 mile
Wed: 7 mile easy
Thurs: 10 mile with 3 mile tempo
Fri: rest or cross
Sat: 20 mile lsr @ 8.15 - 8.20 average

47 mile total, thats not bad.

I could'nt believe how fresh I felt last night on the 10 miler. Haven't enjoyed a run as much in a few weeks. Average of 8 min/mile and I had to struggle to slow down. Its amazing what two days off can do. Still keeping in mind that I was toast on Saturday gone after the lsr.
Cheers.

misty floyd

Well I didn't take it as easy as I should have last week.

Monday: Rest
Tuesday: 10 mile @ 7.57 min/mile. Felt really good. Enjoyed that run.

Wednesday: 7 mile @ 7.46 min/mile. Again, feeling good, happy.

Thursday: 10 mile in Phoenix @ 7.04 min/mile. That equals my frank duffy 10 mile PB to the second :eek: Was some very muddy parts in it and sections of grass but the last two miles were flat. I got carried away on this one because I felt good and kept up with the top guys in the club that are only out for a stroll. Still, delighted with that and I know if it were a real race I would have taken a lump off my PB.

Friday: Rest

Saturday: 20 miles @ 8.17 min/mile. Didn't enjoy that at all. I was dreading it. During it I was thinking of how much I hate LSR's and that I'm not even looking forward to the marathon and I'm not doing this again....all motivation type problems as the legs felt alright. Had two gels (Hi5 brand) that went down well. The problem with this run was going into it after effectively running a 10 mile race on Thursday night. Two weeks in a row I've been a bit silly. Once again felt weak and a little ill for about 2hrs after this. Glycogen depletion? Again, it felt that way....like a mild form of how I felt after Belfast. Glad the 20 is in the bag and have learned a lot last week. Got drunk Saturday night at a stag.

Sunday: Rest

47 miles total. I know I'll feel good running tomorrow but I have to watch it this week. People say overtraining can set you backwards. I've lost about 10lbs since starting this marathon plan. Hard work and cutting the calories (a bit). You'll probably think thats too much too quickly Peckham?

Note to self: Take it easy this week and buy clothes that fit me

christeb

60m this week with some good quality. Very happy with this, next week is a bit more tightly packed but should get all of the planned runs in. Any ideas on Saturday's scheduled 5-10 Race / TT??? Just a 10k at race pace on a flat course somewhere? Would be nice to break 40 mins solo!!!

Mon: 13.5m hilly @ ca. 7.50 pace
Tue: 4.5m easy
Wed: 6m (w/ 6 x 100 strides) @ ca. 7.50 pace
Thurs: 12.5m (w/7 @ 6.52 pace)
Fri: 4m easy
Sat: 20m over the hills @ 8.00 pace

tunguska

misty floyd wrote: »

Well I didn't take it as easy as I should have last week.

Monday: Rest
Tuesday: 10 mile @ 7.57 min/mile. Felt really good. Enjoyed that run.

Wednesday: 7 mile @ 7.46 min/mile. Again, feeling good, happy.

Thursday: 10 mile in Phoenix @ 7.04 min/mile. That equals my frank duffy 10 mile PB to the second :eek: Was some very muddy parts in it and sections of grass but the last two miles were flat. I got carried away on this one because I felt good and kept up with the top guys in the club that are only out for a stroll. Still, delighted with that and I know if it were a real race I would have taken a lump off my PB.

Friday: Rest

Saturday: 20 miles @ 8.17 min/mile. Didn't enjoy that at all. I was dreading it. During it I was thinking of how much I hate LSR's and that I'm not even looking forward to the marathon and I'm not doing this again....all motivation type problems as the legs felt alright. Had two gels (Hi5 brand) that went down well. The problem with this run was going into it after effectively running a 10 mile race on Thursday night. Two weeks in a row I've been a bit silly. Once again felt weak and a little ill for about 2hrs after this. Glycogen depletion? Again, it felt that way....like a mild form of how I felt after Belfast. Glad the 20 is in the bag and have learned a lot last week. Got drunk Saturday night at a stag.

Sunday: Rest

47 miles total. I know I'll feel good running tomorrow but I have to watch it this week. People say overtraining can set you backwards. I've lost about 10lbs since starting this marathon plan. Hard work and cutting the calories (a bit). You'll probably think thats too much too quickly Peckham?

Note to self: Take it easy this week and buy clothes that fit me

Good job dude, youre getting some quality sessions in there. In regards to the 400s, I was quite suprised to read that you were doing them at 80secs. Thats top stuff, didnt think you were at that level yet, keep it up. The last few will hurt at that pace but this is were your physiological adaptaions are triggered. Are you taking 1 minute break between reps? Another way to tweak the training would be to cut your rest periods between each 400 interval, say 30secs. Me and niall did a session recently were we did 16 x 400 with 20 secs between each 400. Savage but great. Nialls brother, who has a 2:28 marathon under his belt swears by these 400 sessions so Keep 'em up.

Hopefully I'll see you at the race saturday.......

misty floyd

tunguska wrote: »

Good job dude, youre getting some quality sessions in there. In regards to the 400s, I was quite suprised to read that you were doing them at 80secs. Thats top stuff, didnt think you were at that level yet, keep it up. The last few will hurt at that pace but this is were your physiological adaptaions are triggered. Are you taking 1 minute break between reps? Another way to tweak the training would be to cut your rest periods between each 400 interval, say 30secs. Me and niall did a session recently were we did 16 x 400 with 20 secs between each 400. Savage but great. Nialls brother, who has a 2:28 marathon under his belt swears by these 400 sessions so Keep 'em up.

Hopefully I'll see you at the race saturday.......

Ah, I forgot to mention the recovery of 1min 30s so that makes a hell of a difference. That turns a savage hard session into an ok session. I'm not commiting to the 10km 100% yet...I want to see how I feel over the next few days.

Christeb, how did you feel after that 20? Thats some running, your on for Boston qualifying?

christeb

misty floyd wrote: »

Christeb, how did you feel after that 20? Thats some running, your on for Boston qualifying?

It quite a lot out of me, although the legs were relatively good yesterday and are perfect now. It's amazing how much time you have to think on these runs (8 x 20 = another 6 at this pace = 3.28 marathon, surely I can knock 17 mins off on a flat course....). You said you struggle with these mf, do you have any opportunities to do them with training partners (not tunguska, that's a death wish!), I don't think I would have got through this session nearly as easily if it was a solo effort.

misty floyd

I've done a couple of lsr's with lads from the club but found I had to let them go on as I couldn't keep up with the pace on the day. I'd need to find someone that is at the exact same pace but then again, sometimes you feel better or worse depending on what kind of a week you have. In other words, it doesn't always suit. Its definitely much easier with a training buddy/ies.....particularly the faster/shorter ones, I find.