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
Berlin or bust...
Comments
-
Sat Jan 01
After my 7 mile slog around Dalkey / Dun Laoghaire on Thursday my shins and thighs were feeling a bit sore. Well, the thighs were just muscle sore cause I hadn't done anything more than 4 miles in a few weeks and absolutely NO hills. But the shins were a bit shin splint-ey
It was only afterwards that I realised I had done all my runs in the last 3 - 4 weeks on grass / soft snow, and pounding them on concrete / tarmac for 7 miles probably wan't the best! And that pier in Dun Laoghaire is just a killer it's so hard! So I was icing them last night, and massaging a bit of ZUM run in to try to ease things.
Recovery run today, just to kick off the new year in the right direction. 4 miles in the park, on the soft squishy grass. Lovely
.
The runners were in a bit of a mucky mess when I got home, but it was a good run.Summary 4.2 miles in 00:39:53
Avg Pace: 09:29 min/mi0 -
I don't have the year planned out yet or anything but I have signed up for the Ballycotton 10 and the Two Oceans HM.
So I have 9 weeks to Ballycotton on Sunday March 6th 2011, then another 7 to the Two Oceans on 23rd April 2011.
I need to get my plan in place for these. Some hill running will be a necessity in there too, looking at the T.O. route profile. :eek:
High Level:
4 runs per week with Swimming and Yoga (hopefully, if I find a suitable class!) on cross training days.
The plan will be loosely based on the Hal Higdon approach (it's worked for me so far), but I'll be looking for some advice from some trusted advisers on tweaking this for the specific events. I'll stick it in week by week as I go.
Roll on 2011.
0 -
Im a begginner to this Marathon gig :eek:. I have no experience in running and am trying to build myself up slowly with long walks and short spurts of running to try and build it up to longer runs. But I need to learn more.
- I have my schedule made. Which allows for my rest days.
- I have got the runners.
- I am going to join a local (Blackrock) Athletics club on the 10th when they reopen after the Christmas break as I hope they make some friends to see me through the training. I will I think need to incorporate the hills into my training as I dont think the athletics club will be able to do that for me.
- Im trying to learn about the nutrition.
0 -
Firstmarathon wrote: »Im a begginner to this Marathon gig :eek:. I have no experience in running and am trying to build myself up slowly with long walks and short spurts of running to try and build it up to longer runs. But I need to learn more.
- I have my schedule made. Which allows for my rest days.
- I have got the runners.
- I am going to join a local (Blackrock) Athletics club on the 10th when they reopen after the Christmas break as I hope they make some friends to see me through the training. I will I think need to incorporate the hills into my training as I dont think the athletics club will be able to do that for me.
- Im trying to learn about the nutrition.
LOL I'm no expert either! Happy to pass on the advice I got though... First things first: Have you a marathon in mind? What is your current fitness base?
If you can run 5 miles comfortably then I'd recommend getting a marathon plan (they go from about 12 - 18 weeks on average) and match it to your planned race day. Hal Higdon does a good beginners plan which served me well.
If there's more time than that or if you're not quite up to the 5 miles yet, then follow a 10K (or C25K) plan to bring you up to that.
My best piece of advice would be to train consistently. Running a marathon requires a big commitment and if you don't get the training in, you'll have a miserable time on the day. I did 4 days a week running, and 2 days cross (swimming or yoga) and 1 rest day.
And remember to enjoy it. There's no point doing something that makes you miserable! If you're not feeling the love (:rolleyes:) go slower, or do shorter runs, or change your route, or get a partner...
Have fun, and good luck! 0 -
-
Advertisement
-
This is a derivation of a Hal Higdon HM plan. I'll stick with this as much as I can.
Mon |3 m run + strength
Tue | 6 x hill
Wed | Rest/ Cross (Yoga?)
Thu |40 min tempo
Fri |Rest
Sat |3 m run
Sun| 90 min run (3/1)
Now the Howth IMRA race is on next weekend which might just replace the weekends plan... depends on the weather / mood!
Some new things to play with in this plan. Here's how Hal talks about them:
Warm-up: My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). And I usually cool down afterwards by doing half the warm-up distance.
Hills: Some hill training will help strengthen your quads and build speed. Look for a hill between 200 and 400 meters long. Jog or walk an equal distance between each repeat.
Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build to 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout.
Long Runs: The LSR schedule suggests a slight increase in time as you get closer to race date: from 90 minutes to 1:45 to two hours. Don't get hung up on running these workouts too fast and forget about how many miles you cover. And, yes, you may actually find yourself running further than 13.1 miles when you run two hours. Run at a comfortable, conversational pace, except on those days where a 3/1 run is prescribed. A 3/1 run is one in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one quarter of the workout. (You should finish refreshed, not fatigued.) The schedule below suggests doing your long runs on Sundays, and while you can do them Saturdays or any other convenient day, you will generally find it easier to run the long runs the day after the pace runs instead of vice versa.
0 -
-
-
Monday Jan 3rd
3 miles on a balmy bank holiday morning. Met a few similarly minded folk, and passed with a wave and a mutual 'howya'.
Short one, but nice.
Spent the afternoon shopping - sales are great!!
Holidays all over now Back to normal tomorrow.Summary 3.15 miles in 00:30:19
Avg Pace: 09:37 min/mi0 -
Bold Bold Bold!
Just day 2 of the new plan and I'm already lagging
Got home from work absolutely wrecked and tired and cold (was it cold out there or what?) so just made dinner and ate it. :rolleyes:
Will do my run tomorrow instead. <promise>0 -
Advertisement
-
Wednesday 5th Jan
Had to fit this in with Mom's taxi, so parked the car and ran to the bottom of Glenamuck road for 6 hill repeats of about about 0.24 of a mile (about 350+mt). That was tough! It a decent enough road to do the hill repeats on - well lit, hill steep enough without being too horrendous, cycle path all the way.
I think the 3rd one felt the hardest. The 6th repeat was on the way back as I was stuck for time, so that was a bit shorter (just 0.16 mi or 250 mt)
Repeats were:
Distance (mi) | 0.24 |0.24 |0.24 |0.24 |0.24 |0.16
Time (sec) | 128| 127 | 132 | 139 |124 | 84
Pace (min/mi) | 08:58 | 08:55 | 09:18 | 09:51 | 09:06 | 08:47 |
Of course, when I was jogging back into the park to collect the wee one, I didn't see a raised lip on the ground at the gateway and went head over heals! :eek:
Converted the fall into a roll and came back up to my feet in one move (very slick!
) but I've ended up with two bloody knees , a bruised elbow and I've ripped my favourite Mizuno running tights :mad:.
What a ditz. I really need to get torch!Summary 4.34 miles in 00:43:50
Avg Pace: 10:060 -
-
Glenamuck road for 6 hill repeats of about about 0.24 of a mile (about 350+mt). That was tough! It a decent enough road to do the hill repeats on - well lit, hill steep enough without being too horrendous, cycle path all the way.
That is some good running! Glenamuck road is tough!! I dread it and I only ever do it on a loop - maybe once a week (if even...)! 6 times in one run - kudos!
Hope the knees are alright tomorrow.
0 -
Sadly I only noticed this after coming back from a club training session when my OH said "why are you showing off your pink undies".:o
LOL! I'd say that was pricless!!Ouch that's gonna hurt tomorrow. Hope you're okayHope the knees are alright tomorrow.
Thanks for the sympathy girls. Felt like a right prat, and my left knee is a total mess - but nothing that won't scab over in a day or two. :rolleyes:That is some good running! Glenamuck road is tough!! I dread it and I only ever do it on a loop - maybe once a week (if even...)! 6 times in one run - kudos!
Thanks. The plan said Hill, so I was racking my brain to get a 200 - 400 mt hill that was well lit and enough of an incline to be a proper workout. It seemed to do the trick. 0 -
-
-
-
I apologise in advance but my first reaction was to roar laughing. I have this image of you doing a ninja role and you popping up in a crouched stance looking around to see if anyone saw you before continuing on. So did anyone see you!!
Then I read runrabbits tights fiasco and jcsmums whellie bin moment & that set me off again... Me too!!!! Terrible laughing at other people's misfortune and I tried not to. And yeah I hope you are ok also. Probably sore, burning knees today, still remember the pain when you were in the playground and you fell and the others would bring you to the front of the line in the yard?
On positive side, you must be also going very fast tho, as at my speed I reckon I could avoid a snail on the ground!!0 -
-
-
Advertisement
-
Sunday 9th Jan.
90 minute LSR with 3/1 was planned, but I wasn't feeling great to be honest. I changed my route to keep it close to home - just in case I had to make a dash for it.
So I set off uncertain how it was going to go. Slowly is how... But I did manage to keep it going for the full 90 minutes, so I'm satisfied with that. Can't say I enjoyed it, but at least I didn't wuss out. The 3/1 bit didn't go so well. I did try to pick up the pace for the last 20 minutes or so, and yes, I went a bit faster, but nothing to shout about!
Oh well...Summary 8.65 mi in 01:30:02 (told you it was slow)
Avg (moving) Pace: 10:17 min/mi0 -
-
-
Tuesday 11th Jan
(I can feel that core work today! Did I say it couldn't hurt?)
7 x 400 mt intervals at 5K pace. It was cold and rainy and a bit miserable out there. I wasn't all that interested or keen to get out to it, but I gave myself a metaphorical kick in the a$$ and got out there. :rolleyes:
The 5 k pace is supposed to be about 08:13 /mi, so I set up the program on the Garmin to keep between 7:30 and 8:35 so it wouldn't be beeping at me all the time. I find that this kind of leeway works for me. I have to set up any interval repeats because once I'm running I seem to loose the ability to keep track of simple numbers - so was that number 3 or 4 now? Hmmm...
I did my intervals with roughly 2 minutes recovery (walk / very slow jog) between each. A mile for the warm-up and the cool-down brought me to just about 5 miles in total.
The intervals were:
Split|Time|Avg Pace
1 |119 sec| 00:07:58
2 |122 sec| 00:08:08
3 |124 sec| 00:08:18
4 |121 sec| 00:08:05
5 |119 sec| 00:07:59
6 |124 sec| 00:08:18
7 |120 sec| 00:08:00
So happy with that. 2 of them were slower than the target 08:13, but I'm not going to complain. First interval session on 2011 done!!Summary 5.01 miles in 00:50:05
Avg Pace: 09:59 min/mi0 -
Just curious, are you using a track for your intervals or a measured distance on a road route. I like the idea of these but can't think of anywhere suitable in the dark nights. I would like to start doing these types of runs. Also no idea how to set pace in Garmin but will read Krusty's manual for that 0
-
Just curious, are you using a track for your intervals or a measured distance on a road route. I like the idea of these but can't think of anywhere suitable in the dark nights. I would like to start doing these types of runs. Also no idea how to set pace in Garmin but will read Krusty's manual for that
Hey Shaz,
I set up the interval distance on the watch and try to get a flatish, straightish bit of road to run it on. I don't have a track or anything near me (not a lit one) so have to be imaginative. There is a park near but it's not lit either and is VERY dark at night (spooky :rolleyes:)
Last night I just ran through the village, back and forth. A bit boring, but it was lit, good surface, and flat(ish) and just about the 400 meters from one end of the street to the other.
I'm sure the guys in the xtra vision were wondering what I was up to
You can set up the Intervals on the Garmin through Workouts on the Training Centre. Set the Target as "keep my speed in a certain zone", set the zone as "custom" and the From and To will be your upper and lower paces for the intervals. (I tend to leave a good gap so the thing isn't beeping at me too much!)
Once the workout is setup, click the 'Send to device' option and it'll be loaded to the watch.
To access it on the watch go to Training >Workouts > Advanced > and pick your workout and off you go.
I'm sure Krusty will explain it all much better though 0 -
-
-
Saturday 15th Jan
9 mile LSR with RunRabbit on a wet and VERY WINDY morning. It was great to have company and the first few miles flew by. The wind really gave us lash over the last few miles though, phew! Felt like we were being blown backwards a couple of times...:eek:
I'm usually a Sunday LSR person, so it was a bit of a shock to the poor old body to be out there early on a Saturday. Great to have it done now though. Nice easy recovery run tomorrow and I'll be happy with the week.Summary 9.01 miles in 01:30:45
Avg Pace: 10:04 min/mi0 -
Advertisement
-
Sunday 16th Jan
No run for me today. Decided to take a nice hill walk with one of the kids while the others were all otherwise occupied. We went exploring on Ticknock, shloping up the mucky muddy trails and scrambling up the bone-shaker. Great fun!
It was only about 2ish miles in total, but I easily expended as much energy as on a 3 mile recovery run, and it was much better craic 0
) Hope you're not too achey today. 
Advertisement