Back On The Rock

RoyMcC

Most reluctantly I left Ireland recently to return to Jersey. At present I don't have the heart to start up another running blog. I hope therefore that the lovely mods on here will allow me to track my training through 2010. This forum is one of the great things about Ireland that I don't need to let go!

So, on Christmas Day I surpassed my 2008 mileage of 1,070. This involved watching a crowd of bravehearts dive into the waves at Ouaisne Bay for charity, after which I slowly wended my way back home via St Brelade's Bay, Beauport Bay, La Pulente and St Peter's Valley for about 10.5 miles.

Jersey slopes gently north to south and a series of valleys run in the same direction. The most beautiful and quietest of these is Waterworks Valley, which winds its way gently upwards between steep, wooded slopes and water meadows before a final lung-busting climb onto Month Cochon. This road runs back parallel to the outrun but now along the ridge of the valley. An opportunity to get some leg turnover as I drop down to St Aubin's Bay and home. 61 minutes and, by rule of thumb, 6.1 miles though I'll Garmin it next time.

RoyMcC

Targets for 2010
Cork Marathon 7 July. After bad DNFs in 2007 and 2008 I'd like to return to the People's Republic and nail this, whilst also catching up with friends and family. Also maybe catch some boardsies who may be down for the race!

The Hash Half Marathon is two weeks earlier, on 23 May. This is a fast course in the north of Jersey where I raced my first Half (in 2003) and set a PB of 1:50.15 in 2007. I'll need to consider if a hard race 15 days before Cork is wise or not.

In any case I'm determined that my running wil be more focused this year - I just meandered somewhat through 2009.

BeepBeep67

Good luck Roy - I'm looking forward to seeing the pics of you gracefully crossing the line in Cork - no excuses now with 200+ days of sunshine per year .

rainbow kirby

Have to say I'm a little jealous of you being back in Jersey, was there twice before and thought it was beautiful

Good luck!

RoyMcC

31/12 Track 10x800 <4min (3min recovery) First track session in a long time. Very comfortable. Bert Yasso would claim this sets me up for a sub-4 marathon. I don't think so. I enjoy this session but may try for 3.45s next time.

Total mileage for 2009 = 1,103

1/1 Waterworks Valley/Mont Cochon 5.25 miles in 48.21m = 9.13m/m

3/1 Railway Walk. Struggled on the outrun which includes a steady 1.7m climb up to Les Quennevais. The old steam trains which ran the route pre-War must have made for a magnificent sight. Anti-clockwise around the Petit Port loop - sea utterly calm today with good views of Sark, Herm, Brecqou and our old friends Guernsey. (Not Alderney though, far to the north which they say is visible on the clearest days). Stepped it up on the way back to finish 12.53m in 1:58.38 = 9.28m/m. Better but still lots to do.

Mileage ytd 17.8

RoyMcC

Winter's icy fingers have even reached this most southerly of the British Isles. So on with my trusty trail shoes the better to remain upright on the ice and snow.

6/1 First Tower-St Aubin and back - 5 miles/49 mins
7/1 As above but with a bit more purpose - 5 miles/45 mins
8/1 Waterworks Valley/Mont Cochon. Fabulous up there today with the snow still lining the meadows and hills around Millbrook and Dannemarche Reservoirs. Fortunately the roads were clear other than for a 30m stretch at the top of Les Charrieres Nicolle which would have left me doing a Bambi in my normal runners - 5.25 miles/47 minutes.

Will probably have a go at the (tough) club cross country race coming up on Sunday - well, someone has to be last.

eliwallach

RoyMcC wrote: »

Targets for 2010
Cork Marathon 7 July. .

Most probably a type error, but the CCM is on JUNE 7th.

Good luck Roy. Will probably see you on the start line.;)

RoyMcC

10/1 Cross country race cancelled so set off on my LSR upcountry. Perfect for running and felt good. Up Waterworks Valley deep into St Lawrence, past Hamptonne (14c restored farmhouse) and around the lanes below Handois Reservoir. Up into St John & St Mary and picked up some of the Great North Run route. Past St John's Manor (which is also, surreastically the Rwandan Consulate) then one or two wrong turns before I found my way back into Waterworks Valley. Tired towards the end but the longest run since Longford 2008. Jersey is beautiful on foot. 16.5 miles/2:42 = 9.49m/m.

Total for week - 31.7 miles
Total ytd - 49.5 miles

RoyMcC

14/1 A game of raquetball which I'm counting as cross-training, plus four pretty junk miles, basically getting from place to place. Attempted a track session after the raquetball but legs had gone.

15/1 Waterworks Valley/Mont Cochon, beautiful, all traces of snow gone - 5.25 miles/49 mins

RoyMcC

13/1 (missed on previous post) Waterworks Valley/Mont Cochon 5.25 miles/49 mins
15/1 as above
17/1 Railway Walk, cutting off to explore the path of the old branch line over to the disused quarry at Corbiere. Tried unsuccessfully to negotiate the gorse on the common. Missed out the Petit Port loop. Messed up my Garmin operation so approx 11.5 miles at 9.50m/m

Marathon training proper begins on 1 Feb. I'll be adapting Hal Higdon's Inter 1 programme.

Miles on week 26.0
Miles ytd 75.5

RoyMcC

19/1 Track session 10x800m @ 3.52 = 7.44m/m - had fun with the last rep with a 3.23.

RoyMcC

20/1 Waterworks Valley/Mont Cochon 5.25miles/47mins
21/1 St Aubin & back 5 miles/44mins
22/1 4.4 junk miles + raquetball
24/1 Considered doing the club cross country but instead went for a quiet meander up to St Aubin, up the killer hill behind the village and over to Portelet Common. Down cliff steps to Ouaisne Beach, up the hill, back around by the Portelet Inn, around Noirmont Common and home. Plenty of Jersey Royal planting going on so the growers must reckon that the frosts have gone. Battery went in Garmin so approx 10.5miles/1:47

Miles on the week 30.1
Miles ytd 105.6
Weeks until Cork City Marathon 19

RoyMcC

26/1 Waterworks Valley/Mont Cochon, one of those good runs after which you feel cheated of minutes on the road 5.25m/45 mins
27/1 Anti-clockwise Westmount/Queens Road/Rue de Servais/Mont Cochon approx 5.7m/54 mins
28/1 Session 7x1200m @ 6min, 3min recoveries. Final rep of 5.19m, rats I wanted 5.15m. I'm told these recoveries are too long so 2.30 next time, hoping not to wreck my ageing body.
30/1 Clockwise from track, Inner Road to Fauvic then Coast Road back, 6.3m/61 mins
31/1 Railway Walk, incorporating a drop down towards Corbiere Lighthouse. There's a tablet there commemorating a chap that lost his life saving someone in 1946. And a more recent one recalling how, in 1995, all 300+ people were saved when their boat went onto the rocks. Remember it well. Tough 13m/2:04.19, not sure that running on Sat was a good idea.

Today 1/2 I commence my 18-week programme for the Cork City Marathon. I'm using Hal Higdon's Intermediate 1 as a framework but will tweak it as I feel necessary.

Miles on the week 35.4
Miles ytd 141.0
Weeks until Cork City Marathon 18

RoyMcC

2/2 Waterworks Valley/Mont Cochon, was going so fast I overshot the turn up Charrieres Nicholle, so awarded my self an extra half mile - approx 5.7miles/53min

3/2 Usual WV/MC route 5.25m/47 min

4/2 Session 10x800m @ 4min, 2.30min recoveries. Just held it together.

6/2 Clockwise from track 6.3m/60min

7/2 'Long' run restricted to Higdon's suggestion for Wk1. Struggled and am considering reverting to a free day each side of the long run 7.85m/77min

Miles on the week 30.0
Miles ytd 171.0
Weeks until Cork City Marathon 17

RoyMcC

9/2 Waterworks Valley/Mont Cochon 5.25 miles/48min
10/2 Ditto
11/2 Session 5 x 1600m in between 8.02/8.10, 2min recov. Target initially was 8.30s so well pleased with that.
13/2 Clockwise from track 3.4m/28.52min
14/2 After considering all shades of opinion I'm going to do all my long runs in PMP (10m/m) or slower. Today I got semi-lost in the lanes of St Lawrence with its streams, water meadows and centuries-old buildings. Brilliant. 9.01m/1:33.59 = 10.26m/m

Miles on the week 27.9
Miles ytd 198.9
Weeks until Cork City Marathon 16

RoyMcC

16/2 Waterworks Valley/Mont Cochon 5.25/46
17/2 St Aubin 5/47
18/2 Session 5 x 1200m @ 6min, 2min recov. Measured out a course along the sea front to avoid having to flog over to the track.
20/2 Small loop from track 3.4/28.45
21/2 10k club race Gorey/St Catherine out and back - PB 47.54 (provisional) Excellent run on what is a hilly course and consigned my old PB of 48.25 to oblivion. Helped in the last tough mile by a couple of private duels which I won.

Easy week mileage-wise but it will start to build up again from next week.

Miles on the week 23.4
Miles ytd 222.3
Weeks until Cork City Marathon 15

RoyMcC

23/2 Approx 4.7 miles/47min
24/2 8.0/1:18 around St Lawrence
25/2 4 x 1200m, 2 min recoveries. Times 6.12, 5.30, 5.40, 5.25 showing how mad it is to try these along the sea front in a F6.
27/2 Clockwise from track 6.3/60
28/2 Railway Walk 12.5/2:09, with trail shoes because of anticipated boggy ground. Feet felt like lead weights in the end.

Miles on the week 34.5
Miles ytd 256.9
Weeks until Cork City Marathon 14

RoyMcC

2/3 5.25miles/47min
3/3 as above
4/3 seafront 10x800m @ 4min, 2min recoveries
6/3 app3.5/32min
7/3 20k club race 12.26/1:42.35 = 8.22m/m. Pleased with the time which bodes well.

Miles on the week 31.3
Miles ytd 288.2
Weeks until Cork City Marathon 13

RoyMcC

9/3 5.25/48
10/3 5.25/44.28 - PB for this route. Don't really know why I pushed so hard.
11/3 app. 3/30 A gentle jog after yesterday, in place of planned intervals session
13/3 app. 4.7/47 Jog up to Noirmont Comon to watch the Spartan junior cross.
14/3 9.06/1:28.44 (9.48m/m)

I must get real here. My only object is to get around Cork at 10m/m. Therefore I must (a) restrict fast running to a once a week intervals session and (b) run those LSRs slower, at about 10.30m/m.

An easy week mileage-wise but it ratchets up significantly from here.

Miles on the week 27.2
Miles ytd 315.4
Weeks until Cork City Marathon 12

RoyMcC

16/3 5.25/51
17/3 8.63/1:25.50 Lovely morning, took a wrong turn and got lost in St Lawrence but who cares?
18/3 6x1200m, 6min (2min recov) Had to really work to complete the last couple of reps and finished very tired
20/3 3m Wow, body just didn't want to know this morning, felt awful
21/3 14.65m/2:48.25 = 11.30m/m Lousiest long run in ages and no more than walked the last few miles

Don't know what happened this week but I hope it's a blip. Writing this on Tues at least I feel rather better in myself - which is just as well with 37 miles to complete.

Miles on the week 36.0
Miles ytd 351.4
Weeks until Cork City Marathon 11

RoyMcC

23/3 app.4.3miles/43mins
24/3 7/70
25/3 5.25/49 PLUS 3.3/32, a rare double header
27/3 3.3/32
28/3 15.15/2:32.57 = 10.06m/m Nice run indeed accompanied by Fairport Convention. The weather closed into deep mist and heavy drizzle which, unusually for a Sunday, left the Railway Walk and Avenue virtually deserted. The physical torture of last Sunday was replaced by the familiar mental battle of the long run.

So, happily back on track. Not running quite at my best but still very much better than last week. Step-back week next week.

Miles on the week 38.3
Miles ytd 389.7
Weeks until Cork City Marathon 10

RoyMcC

30/3 5.25miles/51mins
31/3 7/71 A stormy morning with the spring tide crashing over the sea wall. Anybody getting too close was in danger of getting a rock in the side of the head
1/4 5.25/50
3.3/31
4/3 12.53/2:04.33 = 9.56m/m

An 'easy' week before it cranks up again. The pace on the long run still too fast! I want to be running only 10.30s against a PMP of 10. Must slow down to ensure completing the upcoming 17-20 milers.

Miles on the week 33.3
Miles ytd 423.0
Weeks until Cork City Marathon 9

RoyMcC

6/4 - 5.25miles/49min
7/4 - 8/75 - excellent early morning run, see blog
8/4 - 5.25/50 PLUS 3.3/32
10/4 - 3.3/29
11/4 - 17.05/2:58.24 = 10.28m/m. At last I managed to slow down the average pace to where I want it to be on the long runs. However it involved too many recalculations and pace changes. Next week I'm going to break out the Garmin's Virtual Partner feature for the first time.

Getting into the 'high' miles now - high for me that is. I know it's nothing compared to you 80-100mpw people! Feeling strong, in control and looking forward to stepping up again.

Miles on the week 42.1
Miles ytd 465.1
Weeks until Cork City Marathon 8

RoyMcC

13/4 - 5.25 miles/49 mins
14/4 - 8/79
15/4 - 5.25/50 PLUS 4.8/46 Interesting second run, these certainly seem to set up new sorts of leg stresses.
17/4 - 3.3/29
18/4 - 18.05/3:19.02 = 11.02m/m A very unpretty long run on a nice, warm lunchtime. Within the first mile or two I knew it was one of those runs that was going to be a struggle. I had no problem holding my pace back to 10.30m/m today, and even this tailed off as I struggled back from Corbiere with diminishing strength. If all running was like this no one would do it. I only hope that I bounce back for what is, thankfully, a 'step back' week of 36 miles.

Miles on the week 44.6
Miles ytd 509.7
Weeks until Cork City Marathon 7

eliwallach

RoyMcC wrote: »

18/4 - 18.05/3:19.02 = 11.02m/m A very unpretty long run on a nice, warm lunchtime. I struggled back from Corbiere with diminishing strength. If all running was like this no one would do it.
Weeks until Cork City Marathon 7

How long do you get for lunchtime:eek::eek::eek:?

Had a run similar to this last Thursday (but I had to take a half day :rolleyes:). Did 20 miles in reasonably hot conditions. I had done 10 miles the day before and I knew from the first mile that it was gonna be a tough one.
Finished (without cramping;)) in 2:53ish, but was questioning my sanity afterwards.
Our mileage is eerily in tandem (although maybe not so much, as we are obviously dfollowing similar plans)
As you say only 7 weeks to go .

Onwards.

RoyMcC

eliwallach wrote: »

How long do you get for lunchtime:eek::eek::eek:?

All the time I need on a Sunday, which is just as well really It's good to know that there are others out there suffering as well.

That plan of yours sounds like a Higdon one, with a 10-miler the day before a 20-miler :eek: I couldn't do it and I've instead added the extra miles onto my midweek runs.

Hopefully the planes will be going again in seven weeks so I can get over to the People's Republic.

eliwallach

RoyMcC wrote: »

Hopefully the planes will be going again in seven weeks so I can get over to the People's Republic.

Surely they will.
But you will always have the ferry option(s) .

RoyMcC

20/4 - 5 miles/50 mins
21/4 - 7/67
22/4 - 5.25/50 AND 3.3/32
24/4 - 3.3/31 'orrible little run - surely not the few drinks at the leaving 'do' last night?
25/4 - 13.22/2:05.57 = 9.32m/m. After a dodgy start I found a rhythm around Mile 4, changed up from second gear to third and mostly held it there. I decided to press on today due to the lesser mileage rather than hold it below PMP.

Not a bad week but I still feel as if I ought to be running freer than I am at this time. Three big weeks ahead and the first of two 20-milers next Sunday :eek:

Miles on the week 37.0
Miles ytd 546.7
Weeks until Cork City Marathon 6

RoyMcC

27/4 - 5.25 miles/47 mins
28/4 - 8/74
29/4 - 5.25/50 AND 3.3/30
1/5 - 3.3/30
2/5 - 20.15/3:28.55 = 10.22m/m I suppose as good as a 20-miler gets for me, and with a gun to my head I could have done the 26.2 today. Nevertheless I am pondering whether I can hold a pace of 10m/m on marathon day or whether I'm better off hanging on to the 4:30 pacer

A good, steady week and I nailed the first 20-miler. Alchohol now limited to a few pints on a Sunday evening. That's one benefit of not running the gauntlet of the Oarsman and the Yacht in Ringsend several times a week Bring on the last two weeks before the taper.

Miles on the week 45.0
Miles ytd 591.7
Weeks until Cork City Marathon 5

RoyMcC

4/5 - 5.25 miles/51 mins
5/5 - 7/70
6/5 - 5.25/51 AND 3.3/31
8/5 - 3.3/29
9/5 - 12.64/2:08.11 = 10.08m/m. The 65th anniversary of Jersey's liberation from Nazi occupation. The freedom to plod up and down the springtime lanes of St John & St Lawrence. This is what running is all about.

Not a bad week though I was jaded early on with last Sunday's 20 still affecting me. Now for the last week of long miles concluding in a second and last 20-miler.

Miles on the week 36.7
Miles ytd 628.4
Weeks until Cork City Marathon 4

RoyMcC

11/5 - 5.25 miles/50 mins
12/5 - 8/78
13/5 - 5.25/50 AND 3.3/31
15/5 - 3.3/30
16/5 - 20.27/3:33.03 = 10.31m/m. A good enough sign-off to the heavy training. Not the most comfortable of runs and I would have liked it to be closer to my PMP of 10. However I'll take it.

Into a 3-week taper now and I really feel like I need it. My running has become a trudge and I badly need to freshen up ahead of Cork. Nevertheless Mr Higdon is still calling for 32 miles this week and there's the Hash Half next Sunday, so not quite in cruise mode just yet :cool:

Miles on the week 45.4
Miles ytd 673.8
Weeks until Cork City Marathon 3

eliwallach

Good running Roy.

Regardless of your pace for the 20 miler, managing to stay on the road for 3:33 is impressive.

Enjoy the taper.

RoyMcC

18/5 - 5 miles/50 mins
19/5 - 7/67
20/5 - 5/48 AND app. 2/20
23/5 - 13.16/1:46.30 = 8.05m/m - Fantastic North Run, the half-marathon organised by the Jersey HHH. Knocked the thick end of four minutes off my PB set on this course three years ago A stormer of a run which I'll write up on my blog.

Well, yesterday has given me a great deal of confidence that the hard work is paying off. I suppose it's a pity that wasn't my target race. So I continue with the taper (24 miles to come this week) and try and do all the right things up to Cork.

Miles on the week 32.2
Miles ytd 706.0
Weeks until Cork City Marathon 2

BeepBeep67

Great running in the half Roy - great confidence boost ahead of Cork.

RoyMcC

25/5 - app. 4 miles/42 mins
26/5 - 5/50
27/5 - app. 4/37
29/5 - 3.3/30
30/5 - 8.86/1:28.26 = 9.59m/m

A pretty crap week really, first of all trying to work Sunday's race out of my legs and then picking up a cold on Thursday. As a consequence I felt low on energy for my 'long' run on Sunday. The great thing of course is that the cold has cleared up today (Tues) and there's only a light week of running ahead so I should be good to go by Monday.

So now looking forward to jumping on Scare Arann to the PROC on Saturday and keeping off the Murphy's until after the race

Miles on the week 25.2
Miles ytd 731.2
Weeks until Cork City Marathon 1

RoyMcC

1/6 - app.4 miles/37 mins
2/6 - app. 4/36
6/6 - app.2/20
7/6 - Cork City Marathon 26.2/4:27.23 = 10.10m/m. Full report on blog.

The end justifies the means and I trained hard and well for a satisfactory result yesterday. I know for sure now though that I'll never get near a 4-hour marathon despite what my times at the shorter distances suggest. I'm getting too old and I haven't got the resolve to try to improve.

So thanks to the admins here for the space for the training log - I'll continue on the blog below.

Miles on the week eight days 36.2
Miles ytd 767.4