Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
The end of the road (are we there yet?)
Options
Comments
-
-
-
Ok ... after a few nice days of running the Grand Canal and now the Gresyones and Delgany I finally some internet access.
An accident with a hair dryer tok out the adapter we needed for the lap top :rolleyes: so internet access has been limited. So while everyone else has moved on here's my thinking on Dublin.
Race itself was great. The crowds really were fantastic - especial thanks to the two women on Grand Canal St one a the bottle of water, the other with a jelly baby when things were grim !
My one gripe was with the water stops : hard to see them coming and much shorter than I am used to so I missed the first two completely.
My own performance :
Looking at the splits I am shocked by the degree to which I fell off the pace in the last two miles. I got "jelly" legs but still I had not idea that I had fallen so badly off the pace.
Mistakes :
1) Only took two gels. took the first two roughly on schedule but was feeling so good mile 13-16 that I got complacent and did not bother. probably not a good idea.
2) Over hydrated ? The convenience of water in bottles may have lured me into drinking too much. First time I ever took a toilet break in a race - though my urine suggested I was dehydrated .... so not sure what to make of that.
3) Maybe over relied on the pace group or put too much into rejoining the pace group. Also when the calf started being a problem speeding up made it feel better so miles 13 to 18 I was may have pushed it a bit. Whaterver the cause the splits suggest the classic "too fast too early" crash.
So what is next:
Well the positives are a PB, a BQ and a race which I can learn something from (not completely sure what yet). Clearly endurance is a problem and I need to look at my training for this - maybe I enjoy the LSRs too much ? May also been that the absence of hill work in P&D left me poorly equipped for the 18-20 miles in Dublin.
With some shorter races coming up in the next months I am tempted to follow Krusty's example and start a 10k program. Barcelona looks tempting but it may be too early in the year if we have a rough winter that curtails outdoor training.
Suggestions welcome ! Ok my parents are now revoking my internet priviledges
.
Splits:
7.51
7.25
7.14
7.08
7.09
7.22
7.19
7.18
7.28
7.10
7.14
7.32
7.21
7.25
7.14
7.17
7.09
7.16
7.28
7.39
7.34
7.19
7.55
8.35
10.52
10.21
3.490 -
-
Looks like a perfectly executed plan, but for the last 4 miles. I'd say the small number of gels could've been a contributing factor. How did you sleep in the days leading up to the race? Would've been the middle of the night stateside right? Maybe some late night long runs are in order.
The water-stops were a little poorly organized. I missed several, but just grabbed water from the other runners (most people seem to only drink about 1/3rd of the bottle).0 -
Advertisement
-
-
-
Ok fallen down on the log updates ...
Saturday: 9.5 miles Avg HR 143, Max 157
5.5 miles @ 7.53 HR Max 143 Max 158
First weekend run with the new group. 9.5 miles. Group was mixed, with some folks in taper mode for the Philly marathon, so there were two halts to allow everyone catch up. Focusing on the social niceties I forgot to restart the Garmin after one stop :rolleyes: so pace is a mystery. Nice route to some parts I have not been for several years, with some spectacular views down the Hudson River. Will definitely bring a camera next week. Some detours around a collapsed road ( the same road that re routed my last 5k !). One serious hill in the run - something Dublin suggested was lacking in my training. Really enjoyed the run - wish they stretched it a little longer. After the group broke up I added another 5.5 miles solo with another decent hill.
Sunday: 7 miles 2 miles warmup, 4 miles fartlek, with 70s + 4 mins recovery, 1 mile cool down. HR Avg: 150 Max 206
1.5 miles easy with Mrs P.
Monday: 6 miles @ 7.42 HR Avg: 137 Max 157
Tuesday AM: 8 miles w 5*1000m HR Avg 141 Max 191
Back to the track. Uneven session - first 1000 was clearly too fast and the rest progressively slowed :
1000m|1|2|3|4|5
Time | 3.30 | 3.38 | 3.36 | 3.43 | 3.35
Pace | 5.35 | 5.46 | 5.46 | 6.01 | 5.57
HR Avg | 160 | 154 | 157 | 156 | 159
HR Max | 191 | 162 | 167 | 166 | 165
Tuesday PM: 2.7 miles ???
Took the older Garmin (the "backup") out for the run with my new group. Garmin had a complete melt down - recorded a duration of 23 minutes ...
Problem with this night is that a sizeable number want to retire to a bar and engage in a pub quiz. Not really my scene even if I were not wet and cold ! I really have turned into a middle aged grump.
Wednesday: 5 miles easy w/hills @ 8.23 HR Avg: 129 Max 154
Not sure I am getting this right "easy with hills" ? Ok ... I am taking this to mean run the hills reasonably easy too ...
Thursday: 5 miles recovery, grass, Pace ?, HR Avg 141 Max 174
Again managed to mess the Garmin up so pace is a guess in the 9.30 area. The blue-grey-ish egret is back - s/he seems to be getting used to me. I really MUST remember to bring a camera. Stopped at a local running store near the office and found that ther is a subgroup of my new group gather there to run to the meet up place tonight. So tonight I will join them and see how it goes.
So ... at this stage I have been focusing on more track/speed work and more hills in shorter sessions. Have to say the quads are feeling the hill work ... but for the first time today the calf muscle has been twinge free. Fingers crossed.
The immediate goal is an 8k race in a week. It's a largish race - 2000+ runners iirc. The first 100 males and females get a commemorative mug ... and one such mug is my last major goal of the year (other than fixing my 10k pb). Realistically I need to run close to a 32 minute race to get my mug so this will be a good early test of my new 10k training
(Assuming my calf allows a serious effort *sigh*)
Still circling a Barca decision ... but I have been looking at places to stay ... so .....:)0 -
-
A favorite event. My aim was a sub 32 finish which would be enough to finish in the top 100 male finishers and take home a coveted
Ashenfelter mug.
Nearly a disasterous start to the day. My pre run trip to the bathroom involved an unstable portopotty cabin. Didn´t notice at first but had just got it to stop rocking when someone entered the next cabin the entire structure began to rock wildly back and forward. I had panicked vision of the whole thing toppling over before I managed to tiptoe my way out :eek:
Again my usual poor staring position. I thought I was better positioned than I turned out to be so the first half mile involved more weaving than I had hoped. Passed the first mile marker at 6.5x so had some work to do.
When I started to feel the strain I looked at my garmin ... 1.6 miles ,,, not good ! Some days it flows ... somedays you have to muscle it... today was one the muscle through it days. Was comforted as the subsequent miles clicked off in low 6.xx times. Still was never confident that the crash was not coming.
Coming to the finish I saw 31.xx on the clock. Success ! Well .... nearly. Came in, headed for the mugs and heard ..."thatś it". Agggghhh .... 105th male over the line
!! Damn !
112. 31:10.62 6:16 103/1108 M45-49:14/138
0 -
Advertisement
-
-
-
-
-
Sunday: Another 4.30am start !
I had thought going into this 10k that a sub 41 might be on the cards. The recent thread on the "big 8" and "average" club runner were weighting on my mind but a sub 40 needs an easier course than the hills of Central Park. Still, my recent 8k result was promising. As against that my 1200 intervals earlier in the week were not so promising.
Cold morning - slightly below freezing - but otherwise good conditions, at the 8am start. I had managed to largely recover from a cold earlier in the week and was feeling ok. Got my 2 miles warmup in but probably did get not enough strides done before entering the corral.
As ever, I managed to mess up my start. I was busy retying my laces when they removed the barriers between the corrals so I lost my place ! As the first half-mile take in the biggest climb of the day (Harlem Hill) the crowding for the initial mile was tough. Combined with the hill gave me first mile split of 7.32 ..... probably just as well I did not know this as there is really no way back from that when trying to hit about 6.25 or so.
Remaining splits were :
6.44, 6.18, 6.26, 6.39, 6.23. 1.54.
Take the first 1.5 miles out and this might have been a very nice performance. Ce la vie - it's a PB (on a soft target) so I'll take it and move on. Oddly results in general seemed slow - can't really see why that would be.0 -
12 Weeks to Barcelona.
Plan is to follow P&D 12/70 plan, but incorporate some variations on the tempo runs (I've been reading Daniels), do much more hill work, and put a greater emphasis on endurance - my weakness in my first two marathons. 3.10 is the target training pace.
Training cycle will include 15k, HM and 5m races.
Included in this I need to drop the 8lbs I have managed to put on since Dublin (how the heck did I do this?) and get back to a better race weight.
So:
Monday: 6 miles recovery, grass. Pace 9.32 HR 132/183
Cold - first now flakes of the year. Good thing I don't live in Ireland. 0 -
-
-
-
-
Advertisement
-
-
-
-
-
Krusty_Clown wrote: »Sure you can live with a drafty window, but can you live without a Garmin?! I'm not so sure.Krusty_Clown wrote: »Sure you can live with a drafty window, but can you live without a Garmin?! I'm not so sure.
I could live with a drafty window ... but not with a chilly wife ! I am told that, in fact, I could under no circumstances live with a drafty window.
Saturday: 7 miles recovery.
Great day. With a race on Sunday, I was kicking myself that I could not get a LSR in given the conditions. Tacked on extra mile onto the run as consolation. If only the rest of winter could be like this.
Sunday: 2wu, 15k, +3 wd:
Well a guaranteed PB (as it was my first 15k race!). Preparation was not too good - a party the night before with a 4.30am start. Legs were tired and expectations were low and the strain was there at mile 3. So in the context, I am pretty happy with the result - better than I expected. Pace was 6.45 - so a good tempo session. This really is the pace I can sustain for an hour ! I found it a curious distance - could not /decide between/get settled into/ either an allout effort and settling into a "distance" pace.
Around mile 7 I was struggling but I then saw my arch enemy from previous races. He's a guy who, with plenty of room, has twice barged into me in races when I was overtaking. I was surprised to see him this late in a race .... but no way was I letting this **** finish ahead of me. So I gathered myself and blew by him. No sign of him. Then just before the mile 9 I looked over and he's back along side me ! I glared and kicked (feebly) for home - and my last .3 miles were a lung busting uphill 6.20l... amazing what anger can do do for you.
Of course .. a little later I saw him. With his hat off I realised it was not the same guy at all ! Hopefully he missed the glare !
157th overall, 13th in the AG - 6.45 average pace. A good solid result. 2 miles warmup, 3 miles warmdown completed the day. So that's it for the year in terms of racing.
To borrow from MarathonTalk - here's my rant for the week : To end my warmdown I started backtracking along side the course to cheer Mrs P in. I was amazed at the number of runners who having finished and on their way to luggage pickup were cutting across the course in front of runners coming in. Seriously ticked me off. Bad enough pedestrians do it, but runners who know what it's like to be trying to grind out that last half mile to run across the course in front of people - not on - go around or wait.
Oddly traveling back from the race I had a weird allergy attack (possibly from a perfume) on the subway and could not stop sneezing for close on 30 minutes ! This pretty much knocked the stuffing out of me and I had to leave another party that afternoon feeling truly awful. Mrs P had to get me home. A night sleep I seem ok again.
The week:
Week|PlanWeek|M|T|W|T|F|Sat|Sun|Total
11| P&D | 6RP | 8GA/10STR | 12MLR | 6RP | 11MLR | 6RP | 17w/10PMP| 66
11| Actual | 5RP | 8GA/12STR | 15MLR hills| 6RP + 5GA| 10MLR | 7RP | 2+15K+3 (14) | 70
|HR(Avg/Max)| 130/168 | | 137/183 | | 139/187 | | |
| Comments | | | progress! | | | | 1:02.28 |
0 -
-
-
Sunday: 16miles, Pace 8.05 HR 145/194
Up early to beat the incoming snow. I wanted to get in a quality session before we got socked with snow ( over a foot ) and also a session where I could keep warm ! Decided to try a new session based on a session described on Marathon talk. It is a combination of easy+marathon paced+ fast miles. For fast I substituted tempo.
So the plan was 3e+3mp+2tempo+3e+2mp+2tempo+3e, Difficult enough as there was a stiff wind making keeping a consistent pace tricky but I like session as it keeps me focused.
Well .... the first time through was ok.
MP miles were right on target (7.15) : 7.15, 7.15, 7.11
Tempo (6.45) were a little off : 6.41, 6.51
Second time around ( not so good):
MP: 7.14, 7.30 (ran into a flock of geese that forced a diversion over a playing field. .... and facing a stiff hill and feeling out of gas, I wimped out on the second set of tempo miles.:( Bit disappointed with this session - will return to try it again.
We're facing blizzard conditions now (snow and very high winds) which probably will mean running outside will be reduced to a plod for a day or two. I should be grateful we've been spared this long.0 -
-
Advertisement
-
Advertisement