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Sorry, I thought you said get faster before the 100th Marathon
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:eek: Since when is 11 miles a recovery run?! Even for someone who runs 50 miles that's LONG...
Well, according to the P&D program, there should have been a 6M recovery run yesterday morning and a 4M recovery run in the evening.
Today was a VO2 run of 11M with 6 x 1000M intervals at 5k pace.
Seeing as I missed yesterdays run, I 'adapted' the training plan and made a 10M recovery run today and feck the VO2, cos I was tired. Ended up a little more then 10M because of the route i took,
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Haven't done any real distances since Dingle and its surprising how quickly the body forgets. Took a half day off today to knock out a 20M run, as it was probably the last opportunity I'd get.
Glorious day. Armed with the mp3 player and go faster shades I headed off for a major loop of the south-side taking in the canal and sandymount beach. Headed off at race pace for the first 5 miles (about 8:30), which I knew was a bit ambitious for the whole thing, but the sunshine made me do it.
After 10 miles, still felt good and I settled down to a decent average LSR pace of 9:15. The last half of the run took in the climbs out of Seapoint through Deans Grange and up the Foxrock road and on to Stillorgan, so the pace dropped off over that stretch.
By mile 15 I was feeling tired and going further then my longest run since Dingle and could feel it. Over the last 5 miles, I could feel the legs giving out and started having doubts of setting any PB in Dublin, as I'd still have another 6M to bang out beyond this. It's Rookie thoughts, but I think Dingle took more out of me then I thought, especially pushing a PB in the half marathon and Rathfarnham 5k since then, haven't really done the right work for Dublin. Not making excuses, just realising there would have been better ways to train. I'll still do my best in DCM
Not sure about doing the Tarmonbarry Half on Sunday. I'll probably get carried away and race it, but I'll wait till the day to decide. Might review my taper plan for the last three weeks too.
Ops, sorry, ended up as a sort of race report for an LSR,
20M in 3:19 ( 9:58 pace taking in the fall off in the last 10 miles) HR avg 1390 -
Today's plan, 6M Recovery with 6 x 100M strides.
According to Macmillan, my recovery runs should be around 9:46 to 10:46 min miles. I kept the pace around 10min/miles. Was difficult without wanting to speed up during the full 6M.
Then the Strides. Read in one of the threads about running the 100M strides along the diagonals of a football pitch and recovering along the short side. Decided to give it a go. The Diagonals were on average, 120 metres, was hard to make out the other corner with the lines hard to see and no corner flags.
Strides Pace min/mile (120M)
1. 5:55
2. 6:25
3. 6:49
4. 6:10
5. 6:16
6. 5:55
Haven't really dabbled a lot in strides, which is my own fault, but felt good during them, Will have a few more opportunities to do more before DCM but the plan doesn't seem to go beyond 100M during the taper, so probably missed the boat for making the most of them.
The niggles from the 20M run seemed to have ironed themselves out during the recovery.
6:73M including strides 1:05:48 (9:47 pace)0 -
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Learned a lesson today Aimman, the Garmin is just a tool and not to be relied on solely to give your pace. The best plan is always a pace band used in conjunction with accurate mile markers - if you can hit all these bang on 8:00 then you should get 1:45.
What I've learned for times where I'm relying on the Garmin is to allow a certain amount of leeway each mile to account for the inaccuracy - typically 4-5 seconds - so going for 8:00/miles I'd be looking for roughly 7:55/mile on the Garmin.
Well done on the performance today, another great half in the bag! Pity you were so close to the PB, but that'll fall no bother the next time you do one
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Cheers guys,
The race was a success in terms of pacing and disciplining myself. I didn't start out too fast, so was able to finish stronger and better then in some other races. Only thing about pacing bands is to remember to check it and your time as you pass by the markers, something else for me to remember in the race.
Now I should be able to taper better for the next two weeks because I didn't overdo it , but maintained a decent pace throughout.
Maybe the 3:45 is in sight. 0 -
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Thats a good idea, setting it for 13.2M with the virtual runner. I really set out on the day to keep the pace steady and not go hell for leather for the start. I wanted to see if I could maintain a steady pace throughout and feel better at the end of it. I wasnt expecting to be close to a PB because of the course profile, so I was thinking on my feet (literally) and working out the maths during the race to get me in early when things were going good. Too much trouble trying to think about all the variable and still put one foot in front of the other at the same time 0
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5 miler at lunchtime. Was supposed to be a slow recovery run, but life was too short. Surprised to find out that my fastest mile was the stretch of marathon route that had the hills at Chapolizard and Inchicore @ 8 min/mile, and yes, it was uphill, not downhill
Felt good and enjoyed the run without overdoing it. Enjoyed listening to the Kiss Ass soundtrack along the way. Although I prefer running without an ipod, I seem to run quicker and more comfortable at times with it. Maybe its because it blocks out all the panting, spluttering and wheezing.
5M in 42:07 (8:25 pace)0 -
Fan-Flippin-Tastic training today. On the cards was 6M including 10 x 100m strides. The park had a Duathlon going on today by the look of it, and the whole world and his dog was out walking their dogs (if you can work that one out, answers on a postcard please
)
As a bit of a confidence booster for next week, I thought I'd keep pace below PMP and instead of leaving the strides till the end, I experimented with doing them in the middle, thus the pace went like
Mile 1 - 8:25 warming up
Mile 2 - 7:35
Mile 3 - 7:36
Then for the Intervals on the football pitch, the distance was 120m, while jogging along the goal line for recovery
Pace
1 - 6:20
2 - 6:18
3 - 6:15
4 - 5:58
5 - 6:31
6 - 5:50
7 - 6:34
8 - 6:09
9 - 6:28
10- 6:05
Some day soon, I'll string the lot together
Recovery jog for the rest of the 5th mile and then increased the pace again for the last mile at 8:03 pace
Overall, 6M in 48:23 (8:04 pace) with the intervals and recovery jogs thrown in, so the overall pace was kept aroung HMP quite comfortably, which I'm delighted with.
Have a 13M run scheduled for tomorrow, but not sure what pace to run it. Might keep it at 9:00min miles, running it at PMP might be against the taper laws before next week.0 -
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Thanks Hot to Trot, Good to know that the do's and don'ts and of course the "What the Hell Was I Thinking" experiences I discovered are of benefit.
Sure you'll have no problem with a sub 4 after your achievement in Belfast. What marathon are you planning at the end of November? Please dont say the Lanzarote one, cos you'll make me dead jealous!
The Comerades is going to be a savage event. I'll be keeping an eye on your log to see how you prepare for that.0 -
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How can you have a Marathon in Venice? Do you have to swim any sections of it?
Training for the next week is
Sunday 13M
Monday Rest
Tue 3M Recovery
Wed 7M
Thur 7M Recovery with 2M PMP
Friday 5M Recovery
Saturday 5M Recovery with 6 x 100m Strides
Sun 4M Recovery
Monday Run like Hell!!!!
All of my marathons were over 4h (bar Dublin 2008), until I got the 3:57 in the Bogtrotters, then I got 3:54 the week later in Leitrim, but mainly, I wasnt really doing any speed work, just Distances and lots of them, without trying hard enough to bring up the pace. After Connemara in April, I signed up with the BHAA and did all their road races, to make me get the finger out and start upping the pace with a bit more conficence.
I see you are doing the P&D training, so you're off to a great start . I only started getting into it once Dingle was over in September, so I think it was too late to take advantage of most of the Speed training as the legs were tired, and I was jumping into the deep end of the schedule, But I feel I'm ready for a 3:45 next week. Just have to wake up with the right legs on the day.
Once you know what you are capable of from race times, You'll know what speed you should be doing the Recoverys, LSR, Tempos etc at and your body adapts to it.
I know a few people who started the P&D training from the week one and are on course for 3:45 and even 3:30 (I'm not going to name anyone, in case I jinx it for them and I'm held responsible). Once you get your first sub4 under the belt, you'll be eyeing up the 3:45 and 3:30 catagories next.
Best of luck in Venice!0 -
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