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Marathon Training v2.0
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June 1st
5.1 miles easy with strides. Avg pace 7:54, avg HR 144
June 2nd
13min on Gym bike followed by 1 mile on Treadmill (HR<135 on Treadmill) - Very easy, short session, was all I had time for today.tisnotover wrote: »How're ya fixed for Monday ?
Has Taper Madness set in ??
Feeling positive TNO, but then, in general I'm a glass is half full type of person.
Bit worried about my weight - I think I've possibly put on a kg since ballycotton which is cr*p. That could be just taper madness though.
As for race day, time to talk tactics on this one:
6:52 pace average required for 26.2 miles in 2:59:59. Allowing for running 26.5 miles on the Garmin, means would be looking for 6:48 pace avg. I would be checking the distance of Garmin at 8 mile marker - a descrepancy of more than 0.1mile would make me readjust the pace by another second a mile. However, I can't see us running more than 26.5 as the SPR line will not be crowded. (imaginary line - Condo never bothered to paint it while measuring the course
)
So, average needs to be 6:48 on the garmin. Would be looking to hit halfway at 6:47 avg pace to get there around 1:29:45-1:30:00 and hold things steady until 21. Wil be backing off on hills and hitting the downhills. Probably be averaging 6:45 miles on the really flat sections in teh first half, especially as we'll be running as a group taking turns at the front. I have a 4th like minded runner now aiming for sub 3 (& well capable of it). He's done Cork before in 2008 so he knows whats involved. He's a hills/trail runner and has great endurance.
One hill you have to be really careful on is coming out of the tunnel - no Garmin signal, and potentially into a strong headwind - so I'll be watching the HR there. Its a tricky part of the course from tunnel to skehard road and it pays to be conservative on that section.0 -
Feeling positive TNO, but then, in general I'm a glass is half full type of person.
Bit worried about my weight - I think I've possibly put on a kg since ballycotton which is cr*p. That could be just taper madness though.
As for race day, time to talk tactics on this one:
6:52 pace average required for 26.2 miles in 2:59:59. Allowing for running 26.5 miles on the Garmin, means would be looking for 6:48 pace avg. I would be checking the distance of Garmin at 8 mile marker - a descrepancy of more than 0.1mile would make me readjust the pace by another second a mile. However, I can't see us running more than 26.5 as the SPR line will not be crowded. (imaginary line - Condo never bothered to paint it while measuring the course)
So, average needs to be 6:48 on the garmin. Would be looking to hit halfway at 6:47 avg pace to get there around 1:29:45-1:30:00 and hold things steady until 21. Wil be backing off on hills and hitting the downhills. Probably be averaging 6:45 miles on the really flat sections in teh first half, especially as we'll be running as a group taking turns at the front. I have a 4th like minded runner now aiming for sub 3 (& well capable of it). He's done Cork before in 2008 so he knows whats involved. He's a hills/trail runner and has great endurance.
One hill you have to be really careful on is coming out of the tunnel - no Garmin signal, and potentially into a strong headwind - so I'll be watching the HR there. Its a tricky part of the course from tunnel to skehard road and it pays to be conservative on that section.
Good stuff, positive thoughts is the way to go...and especially from the start on Monday. Don't worry about the weight thing, that is taper !
The stretch from 16miles to 21miles (~ 4th relay leg) is where we're really going to have to concentrate I think...lots of twists and following SPR as you say...
Some very good news:
Looks like Mick Rice is doing 3hr pacing for Cork (just posted in that thread!):
Anyone here hoping for sub 3:00 in Cork.
I'll be the offficial pacer for that time...0 -
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Thats good to hear, have to rethink things now....I think it would be good to follow the pace group for the first 7 miles at least. Especially as its Mick Rice, I'd say his sense of pace is very good from the ultra running.
Very good news! Will have to think about this one. There will certainly be an advantage to running in a group like..even more food for thought for taper week
know of a girl from club who's targeting 3hr as well and one lad. There'll be plenty going through around 1:29/1:30.After that, the fun really starts ! :eek:0 -
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Initially when there were no pacers i was happy....but now i am happy that mick rice is going to drag us along....
I haven't time to think of taper madness,i honestly have not given it a thought all week except when someone wishes me good luck and then i forget again,busy in the new job learning the run of the place....
hopefully a good thing as for Dublin i was thinking about it constantly.
what numbers are ye lads....i am 439 and i'll be wearing a royal blue waterford ac singlet and navy shorts
Will post number later Sosa, will be wearing black shorts, black singlet (Eagle AC) and maybe a white cap ! Have met up with Gringo before like so I'd say we'll spot a Waterford AC chap on our patch easily enough 0 -
tisnotover wrote: »Will post number later Sosa, will be wearing black shorts, black singlet (Eagle AC) and maybe a white cap ! Have met up with Gringo before like so I'd say we'll spot a Waterford AC chap on our patch easily enough
Typical of ye rebels....always have the home advantage !0 -
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As long as the rain doesn't get any heavier, conditons are perfect.
rain did get heavier...miserable conditions but much preferable to the heat. Twould have been very tough to run out there on your own today so to have Mick Rice pacing was a god send.
2:59:20 on the clock.....stayed with the pacer for first 24 miles then decided to push on for the last 2 and a bit as i was feeling good (relatively speaking). felt the calf cramping with 1.25miles to go but knew then sub 3 was safe. Was glad to see Sosa then come in safely with plenty to spare but Tisnotover decided to cut it fine! He got in under the mark though.
Will get to a race report tomorrow evening maybe, but the short story is 1:29:56 for first half, 1:29:24 for second half so nice negative splits. Felt good throughout and actually enjoyed it especially running with Sosa & TNO and seeing them get just reward for their training. 0 -
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Pre-race:
Didn't do any specific carbo loading for this one - ate a lot of sweet things the preceding week (biscuits, cake, chocolate etc) so felt that was enough. Drank plenty of water the previous week so was well hydrated. Got up at 6:30am and had a bowl of porridge, drank a pint of water and didn't drink anything more until during the race (didn't want to overhydrate and have to go to the toilet during the first few miles like last year). Drove in around 8am and parked up until about 20min before the race. Packed 4 SIS Go-gels orange flavour & 1 SIS caffeine shot gel. Calculated I would only take 4 gels at 1hr, 1.5hr, 2hr & 2.5hr so plan was not to use the caffiene shot at all unless was feeling bad. Packed 6 half Nuun tablets individually in clingfilm, each half would be good for mixing in the 250ml bottles they were handing out. Planned to take first at 30min and then a few more throughout the race between gels.
Race:
Saw Mick Rice's pace balloon and made my way up there. Waterford AC lad standing beside me so asked did he know Sosa and turned out he was Sosa so grand. Quick few words on race tactics, said I was going to follow Mick Rice as i figured he was going to pace by 'effort' rather than pure pace. Mick Rice was spot on - backed off on the hills, made back the time on downhills, easier with the wind sections, exactly the way I was planning on pacing it myself. Was a bit wary at the start when he was a little quick but HR was fine so no probs. 6:40 & 6:46 for first 2 miles. Saw TNO just before the start. He was in the zone. He had brought a big 5 metre long invisible pole along with him which he hooked on to the back of Mick Rice and he assumed that position for the next 24 miles. At 5 miles Sosa pulled up alongside me and we both had a laugh at TNO, the lad unsure about going for sub 3 being Mick Rice's most ardent disciple. In fact, twas easier to look for TNO's peaked cap than to look for Mick Rice's balloon. HR was moving around between 158 & 162 at 6 miles in so I knew at that stage that I was comfortable at this pace and was now really relaxed. First uphill of note the railway bridge around 5 miles and Mick Rice eased back of the throttle up it and accelerated down it. Good pacing, knew now there was no reason not to follow him all the way to the finish.
Made the only tactical mistake of the race in the tunnel, took my eye off the ball on the downhill and let the pace group get away a little too much. I blame it on getting distracted with the garda outriders coming through the tunnel escorting a wheelchair competitor. Anyway, left a little too much of a gap to make up as we came out of the tunnel so myself, Sosa & a mate had to do a bit of unneccessary work to catch up again. Sorry bout that Sosa, you were plenty able for it anyway. the following few miles eased along, was feeling very comfortable. Took the first gel 60min in around mahon point on the downhill section. Sosa was then looking for a toilet spot. I suggested the relay point at 10 miles and then pointed out a graveyard which he turned down. In the end he hared off up an embankment and must have ran 100m off course (he really did sub 3 the hard way!). I was worried for him when he hadn't caught up by the time we turned into the wind near blackrock castle. Tucked into the pace group for miles 12 & 13 in very tough conditions but knew there were an easy couple of miles coming up. Broke my HM PB by about 15sec at the half mark. Mick picked up the pace for miles 14 & 15, HR was still only around 161/162 so was feeling confident at that stage. Moved up towards TNO and offered him a salt tab which he took. Went through the 3rd relay changeover and the hairs on the back of neck stood up as the people cheered, really gave me a lift. Saw Woddle at around 17 but don't think he caught me on camera, was snapping Mick Rice instead.
Sosa caught up again around 18 or 19 and we chatted. His stomach was not good. gave him a salt tab and he decided to go with a gel then and seemed fine. The miles clicked by then although that was a testing section, from 17 to 22, lots of little niggly up and downs disrupting the rhythm. I was now thinking about whether to make an early break but decided I would wait until 25 mile marker are there was really only a minute or 2 at most to be gained at that stage, with everything to lose. At 22 mile marker we worked out we had 30-40 seconds in the bag. TNO asked me for another salt tab at that stage which i thought i had but then remembered had given one to Sosa so had none left. He said he'd pretend there was one in the bottle and make do with that instead which made me laugh. Pushed up to the front of the pace group for the first time and introduced myself to Mick Rice and also to a guy from my club who I knew only by name but had never met or seen before. As I wasn't wearing a club singlet I told him i was from the same club so he would know to chase me down if I made a break. At 24 mile marker I said thanks to Mick and injected a bit of pace. My clubmate went with me and we ran maybe 6:25 pace for the next mile. I needed the change of pace really to stop cramping. Backed off the pace a little then and let the lad off, he well had the beating of me (he pulled out another 35sec on me over the last mile and a quarter). 6:00 pace for the last quarter mile but the 2nd lady still managed to pass me. Finished in 2:59:21 clock time, 2:59:16 chip time. Was on a high then for hours after finishing and delighted to see Sosa & TNO make it home in time.
Really enjoyed this marathon. Like Sosa, felt strong throughout and always felt i could pick up the pace if needed. Will probably be the easiest marathon I ever run. The pacer was a big help. Around 19/20/21 was able to switch off a bit and just tip along behind Mick confident that he was watching the pace, took a bit of the mental load off. I was a little worried about my endurance as training had been minimal over the last 6 or 7 weeks. Average weekly mileage was 34mpw but I did feel it was quality smart training, a decent amount of LSR's at a nice slow pace to develop fat burning, and seperate sessions of PMP miles to develop efficiency at that pace. I had built up my LT pace over Jan/Feb/Mar but had then concentrated solely on PMP for april & may. This won't be the fastest marathon i ever run, but it was very important to get the sub 3 as it gives me a lot of confidence in my methods of training going forward.
I'll park the marathon for a few years now, will probably look to run as a pacer next year in Cork but won't try race another marathon until i can devote more weekly miles to the training effort. I'll get more bang from buck by sticking with shorter distances for the moment as I feel I can really progress with 30mpw over the shorter distances but its not enough for a marathon. Next marathon I'll be pushing things harder, there'll be no pacer, I'll prob be running at LT pace + 25sec/mile rather than LT pace + 50 so I'll need to be a lot better prepared than I was for this one. Great to have the monkey off the back though.
Sprint triathlon in september will the next challenge...moving over to the dark side
from the Garmin: dist 26.5miles, avg pace 6:46, Avg HR 1620 -
Saw TNO just before the start. He was in the zone. He had brought a big 5 metre long invisible pole along with him which he hooked on to the back of Mick Rice and he assumed that position for the next 24 miles. At 5 miles Sosa pulled up alongside me and we both had a laugh at TNO, the lad unsure about going for sub 3 being Mick Rice's most ardent disciple. In fact, twas easier to look for TNO's peaked cap than to look for Mick Rice's balloon.
I was in a zone, not sure what zone that was !! like the bit about the invisible pole
I've seen some of the photos of our group at various points in the race, can see what ya mean about the peaked capTNO asked me for another salt tab at that stage which i thought i had but then remembered had given one to Sosa so had none left. He said he'd pretend there was one in the bottle and make do with that instead which made me laugh.
Had forgotten about that, funny ! 0 -
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