Sorry, I thought you said get faster before the 100th Marathon

Aimman

Quick Catch Up....

Thursday 22nd
Early morning 5M run before work in 49:10 (9:50 pace, HR 155)

Friday.. Damn you Arthur Guinness, After a night of celebration only managed a recover run, despite the schedule saying 12M with 7M PHMP
7.5M 1:06:36 (8:52 pace, 146HR)

Saturday.. Arthur still has his grip on me... Tired today, 5M recovery 49:31 (9:54 pace, 132 HR)

Sunday
Met up with Mr Slow and RaccoonQueen for an LSR. P&D says 22M, the pace for today's run was sub 9 min miles
Maintained the pace comfortably for 12 miles but the left ham string was causing me discomfort again. During speed training, I'm trying to lengthen my stride and I think it's been straining the hammer. Thought I'd have to let the others to go ahead and slow down my pace for the rest of the run but tried to keep up for a while longer. Mr. Slow headed off after 16M because he was suffering with the Man Flu and Myslef and RQ carried on till around the 18M mark, still managing around the sub 9 pace. After RQ headed away though, I could feel the left hammer making more of an appearance and decided to get to 20M and call it a day, before I do any more injury to myself.
20M in 2:59 (8:56 pace, 142 avg HR)

RacoonQueen

That reminds me...

https://www.youtube.com/watch?v=791XXiYzNbE

Aimman

:DCheers RQ, That was a big help. I did them 1 mile into the run, half way and then at the end. Eased the discomfort a lot.

Lunchtime run 5M
Did the PNF stretch on the left hammer during the run and it was very comfortable to run on. I was able to extend my stride too and had a decent pace with ease
5M in 43:39 (8:44 pace, 83% Max HR)

Evening Run 5.1M
Again, did the PNF stretch after one mile and then when I finished. Still a small bit of discomfort, but greatly reduced. Just a matter of keeping up the stretches and keeping an eye on it. Again, the stride was extended and after 4M I found myself at marathon pace without realising it
5.1M in 44:40 (8:46 pace, 84% Max HR)

Today was supposed to be recovery runs, but the legs felt too good to take it too easy.

Aimman

On the menu tonight was a 9M VO2 session garnished with 6 x 600m @ 5k pace and a sprinkling of recovery for 50% - 90% of interval time.

Started off with a quick pace around the outer treks of the phoenix park for the first 6 miles, then jogged over to the polo ground to finish off with the VO2 session. Happy enough with the 6M at the start, averaging 8:13 pace for that part. A bit to0 brisk before a VO2 session perhaps, but wanted the legs to cope with the tirdness during the VO2.

I set the watch for 600's intervals and 200m jog which would give me the 50% recovery time

Pace and HR% went as follows
(7:02, 90%) (7:01, 89%) (7:13, 87%) (7:24, 87%) (7:31, 89%) (7:09, 87%)
Went a bit askew towards the end despite the last 7:09, but may be down to the quick 6M beforehand. I didnt feel under any major discomfort, but think I could have pushed that bit harder during the slower intervals.

Just brough me over the 9M for today
9.7M

Aimman

Wednesday - 12M from UCD out to lighthouse on south wall and back again, very breezy evening. 1:46:56 (8:55 pace)

Thursday- 5M Recovery in 46:58 (9:42 pace)

Sunday - Pacing for Athlone 3/4 marathon with Iozard
Doing the 4:00 LSR training band with the target of finishing 3:09:55
19.67M in 3:08:33 (9:34 pace, HR 147, 81% Max)
Easy run, lovely weather conditions.

Izoard

Aimman wrote: »

Wednesday - 12M from UCD out to lighthouse on south wall and back again, very breezy evening. 1:46:56 (8:55 pace)

Thursday- 5M Recovery in 46:58 (9:42 pace)

Sunday - Pacing for Athlone 3/4 marathon with Iozard
Doing the 4:00 LSR training band with the target of finishing 3:09:55
19.67M in 3:08:33 (9:34 pace, HR 147, 81% Max)
Easy run, lovely weather conditions.

Great to do the run with you today - well impressed with the stories of 50/100 and 24 hour ultras - epic!

All the best for the PB attempt @ DCM.

Aimman

Izoard wrote: »

Great to do the run with you today - well impressed with the stories of 50/100 and 24 hour ultras - epic!

All the best for the PB attempt @ DCM.

cheers. Was good to meet you. Enjoyed the chat on the way round
.

Aimman

Missed out on the recovery run yesterday. Today's schedule was 9M GA but headed to the phoenix park with a brisk 10M run in mind.

http://connect.garmin.com/activity/119181664

As I got into the run around the outer trails, the pace kept improving and I felt good. Took the hills well and felt in good condition at the top of each with minimal recovery time. By the time I hit Chesterfield road at 6.4M, I was able to run on the main road for most of the last out and back because it was closed off for road works. For the last two miles, I felt really good and comfortably opened up the speed to under half marathon pace, extending the stride more and trying to get used to it and also dropping the hunched up shoulders that make my running photos look like I forgot to take the hanger out of the top before wearing it. I seem to be adapting a longer stride now more comfortably and losing the ultra shuffle I had resigned to do. Bit more work on a big empty road should do it.

10.1M in 1:21:24 (8:03 pace, Avg HR 153, 83% Max)

Overall pace today was just a couple of seconds over PMP. A major confidence boost for me. Still a bit of work to do though, before the taper starts.

Aimman

Today was supposed to be 11M with VO2, 6 x 1k @ 5k pace. Wasnt able to get it all in one go today, so had to compromise and split it in two

5M early morning recovery run -
5M in 49:32 (9:54 Pace, Avg HR 74% max)

Evening Session, Decided to take advantage of the Chesterfield Road Runway Strip again. Did a warm up, then used the sections of the road between Ordinance Survey Roundabout to the Phoenix Monument as one of the 1K strips and then from the Monument to the start of the roadword as the second 1k strip. Just had to run up and down the road 3 times, sounds easy.

The 1K sessions were hard to keep a regular pace to be honest, but the long straight open road helped keep me focused. Did 400m jogs in between each of the 1k straights. Pace went

(6:45, 103%) (6:51, 101%) (7:16, 88%) (7:24, 92%) (7:16, 87%) (7:11, 90%) ( In mins/mile, not mins/km ), me thinks my Max HR might be higher then the Garmin calculates. Thats average HR, not peak.

Not very consistant, but better then before, PLUS, I had a fast session yesterday which I didnt get much recovery from.
6,4M for the evening session, including warm up and cool down

Mr Slow

What's the goal for tomorrow chief?

Aimman

Heart still says 3:30, I'll probably go against all common sense and advice and start off at 8min miles and take it from there. Legs are feeling in great shape, got a good rest during the taper, so I'll just have to wait and see. ( Now if the pacer table had 3:40 wristbands, I might have persuaded myself to go out a bit slower. :rolleyes:)

RacoonQueen

Aimman wrote: »

Heart still says 3:30, I'll probably go against all common sense and advice and start off at 8min miles and take it from there. Legs are feeling in great shape, got a good rest during the taper, so I'll just have to wait and see. ( Now if the pacer table had 3:40 wristbands, I might have persuaded myself to go out a bit slower. :rolleyes:)

Delighted to hear it. Feck all that common sense, what does your head know about marathon running?!

Mr Slow

Aimman wrote: »

Heart still says 3:30, I'll probably go against all common sense and advice and start off at 8min miles and take it from there. Legs are feeling in great shape, got a good rest during the taper, so I'll just have to wait and see. ( Now if the pacer table had 3:40 wristbands, I might have persuaded myself to go out a bit slower. :rolleyes:)

Funny that, I just gave away a 3:39 pace band to someone who should be running 3:55 :eek:

W.B. Yeats

Best of luck tomorrow! Hope it goes as well as you want

hf4z6sqo7vjngi

Good luck Eamo

Aimman

cheers everyone. Not sure what to make of the weather yet. Off for some breakfast now. Let's do this. :-)

Aimman

Well, the Dublin Marathon didnt go as planned. Felt in 100% shape, the legs were great and I could have gone for miles and miles.

Everything was going great until aroud mile 15 when I just ran out of steam. The legs just were not interested in keeping up the pace. Then hunger followed, stomach cramps, stitches, a dodgy left hammer and a few other excuses I could throw in for good measure. After 16M, I easd off and was determined to finish anyway, so just pulled back on the pace to make it more comfortable. Target was 3:30, trundled in at about 3:57. Epic Fail.

I reckon I was over ambitious in choosing the 70-85 mpw plan in P&D. Thinking it would stand towards me for an ultra after Dublin, it just made my legs more tired and not enough opportunity to recover, or even get over Belfast. I scaled back during the Taper, but to be honest, no matter how fresh and confident I felt on the morning of the race, or how well I knocked out the first half, the legs were not conditioned enough for the last section at that pace

Anyway, everybody has a bad race every now and again, that was mine. Time to put it behind me and move on.

Miles to Date by end of October - 1931

Today - 5M recovery in 45:47 (9:09 pace)

Send of the 305 under warranty today cos the loudspeaker is not working. I'll have to use the old fasion methods for a while.

Aimman

Nice one today, no Garmin to keep check on pace, just running to what felt good. Went to Tymon where I finally tried out my camping headtorch I got from Lidl for 3.99 ages ago. Works a treat.

6.4M in 57.24 (8:58 pace) Legs felt fresh and like I could have gone on quicker for hours. B***ards!! They could have felt like that three days ago after Midday. Felt like doing a Basil Fawlty on them and give them a Damn Good Thrashing with a branch. Opps, I did say time to put that behind me, lol. :rolleyes:

shazkea

Aimman wrote: »

6.4M in 57.24 (8:58 pace) Legs felt fresh and like I could have gone on quicker for hours. B***ards!! They could have felt like that three days ago after Midday. Felt like doing a Basil Fawlty on them and give them a Damn Good Thrashing with a branch. Opps, I did say time to put that behind me, lol. :rolleyes:

Murphys bloody law! Sorry to hear DCM didn't go to plan. What's next on the plan for you?

Aimman

shazkea wrote: »

Murphys bloody law! Sorry to hear DCM didn't go to plan. What's next on the plan for you?

Well, I didnt get my 100M run or 3:30 target this year, so I'm setting a new goal of hitting the 30 marathon mark before the end of December. I'm already on No. 27, so I just need another three. Not going to worry too much about speed for the next couple of month, just enjoy the running. Need to get back into the group trainings too. I'm missing out on all the chat and gossip.

What about yourself?

hf4z6sqo7vjngi

I knew when our pace train passed you with 3 miles left there was no point trying to offer up encouragement as you looked as if you wanted the world to end:o tough day out there.

Aimman

Monday 7th

Lunchtime Run
5.1M in 44:27 (8:42 pace)

Evening Run
6.4M in 1:00:00 (9:22 pace)

Aimman

Tuesday Lunchtime run
4M in 35:27 (8:51 pace)

Wednesday
Met up with Menoscemo in Tymon for some headlamp running. We must have looked like a shakey car approaching anyone.
5.6M in 52:40 (9:24 pace)

Came home to find my replacement Garmin waiting for me, Very impressed, considering I only posted it off last Wednesday evening. No more geustimates on MapMyRun.

pistol_75

What races have you planned between now and the end of the year Aimman?

Aimman

pistol_75 wrote: »

What races have you planned between now and the end of the year Aimman?

I'm running the double marathon in Sixmilebridge this weekend. Been trying to talk myself out of it, soc the training hasn't been geared towards it, but I suppose I can endure a lot of walking if I needed to.

After that, there is a WOI marathon the week afterwards and finally a WOI marathon the weekend before Christmas. That will bring me up to the 30 mark for marathons.

Thats the plan anyway, but I'll take is one race at a time.

Been a bit laxed about my log, I'll try to update it later.

Oisin11178

Good luck with the race Eamonn:-)

pistol_75

Best of luck on Sunday Eamonn. Rather you than me

Aimman

Quick Catch Up,

Monday 14th - 5m easy pace
Tuesday 15th - 3M easy pace
Thursday 17th 4M easy
Friday 18th - 3.5M Easy with Menoscemo

Sunday - The Eddie Murphy Double Marathon
The plan for this one was to just make it to 52M, regardless of how I felt. I needed a bit of a mental strengthener after Belfast and Dublin and just to know I completed the Double marathon would do the trick, whether I ran, walked or crawled. The only problem is that I hadn't really been training for an ultra, with double LSRs at the weekend etc, but I was hoping that the 70-85mile P&D training coming up to Dublin would help me along.

Met up with Oisin65000 at 4:30 in the morning and ventured down to Clare with plenty of time to chat to the other competitors and organisers. By just after 7am, we headed off for our loop the loop course. About half a mile into each loop, there was about 500m of hill which I was expecting to cause problems later into the race.

Maintained a steady 9:30 pace for the first 26.1 miles and passed the first marathon mark in 4:08. The time went by surprisingly quick and for most of the first 26M I was either chatting to Frank or Paul Brunnock. By the time I hit halfway, the 30M Ultra had just started and there was a few more people on the loop to keep us company. At point I was still running comfortably, a lot more comfortable then Dublin, and apart from slowing down at the food station for a gel or energy bar, I had kept running

I didn't feel the need to do a bit of walking yet, so I gave myself a target of hitting 30M before walking the hill. at noon, the marathon started and the loop was at it's fullest. More people to chat to and the occasional sight of Deirdre Finn, TFBubendorfer, Mick Rice and Ruth Ann passing by at speed. Also had the occasional pep talk from Menoscemo as he passed by.

By 30M I was still feeling good and didn't fancy walking just yet, so I gave myself the next target of 50k to keep going. I reached that at 5:08 (I'd have missed the Donadea cutoff time) and then planned to try to keep it going for the Connemara Ultra distance of 39.3M. Although my pace was starting to slow back gradually, I wasn't in any discomfort and still felt fairly fresh. The marshals along the was were great and were full of encouragement and cheer every time people passed by, fair play to them.

I was delighted when I kept running until I hit 42 miles, at which point I decided to throw in some walking to make the last 10 miles a bit more enjoyable but picked out two markers on the hill, so that I didn't walk the whole hill, just half of it in the middle.

During the race, I had 2 cans of Red bull, 2 x isotonic Drink, about 5 gels, one energy bar and one Peanut Butter filled pancake and a handful of salty pretzels. Despite feeling fine, a few people did mention that I was looking a bit paler then I started, but I was trying to figure out why?

With 3 miles left, Menoscemo gave me a shot of flat Coke and it gave me a good boost. Better then the red bull was doing. The pace picked up a good bit for the last few laps and even on the last lap, I abandoned the walking and charged up the hill.

One of the organisers that I was having a bit of banter with during the day escorted me for the last 500 meters in the jeep with the safety light and hazard lights going and blowing the horn. I picked up to a spring and it was a great way to finish the race and managed a hop skip and jump up to the finishing mat. Finished in 9:15

The massage was brilliant at the end and felt lovely. There was no pain in the muscles and I didn't have any blisters, black toenails or bloody nipples. I got away with just some chaffing at the lower part of my back.

Overall, the race was brilliantly organised and everything went smoothly (apart from some lap counting discrepancies which were quickly sorted out). For such a low cost race, the provisions, Marshalling and entertainment in the car park was great and so many people put in a great job for the whole day. I was in far better condition for the race than I was expecting. I really thought I'd hit a wall along the was and be forces to walk for most of the 2nd half or have aches and pains in the muscles, but I finished it in much better condition then some of my regular marathon runs.

I'd definitely look to do this next year, if they decide to go with the Double Marathon option.

52.4M in 9:15

RacoonQueen

Great report Eamonn. Glad to see you pick things up and a good time too. Have you got the stats to gauge the total eleveation -v- what it was in Dingle? With a hill on every mile in 6MB it may be quite similar.

Might target this as an Ultra for next year actually, all my goal races will be out of the way by the time this comes round so would be good to go down for the lolz.

Great running, you'll have to pace me around next year!

Mr Slow

Great run and report Eamonn, well done.