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Berlin or bust...
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Well done on the half today. Great time especially since you were using it as an LSR and in this heat. I've reaaly enjoyed reading your logs. I've just started for the DCM training so you are a few weeks ahead of me so might use you as a good reference point
. Will def try out the interval training you do. Anyway best of luck with training and log. 0 -
donothoponpop wrote: »Well done on the pb! Sprint finishes are the way to go, give yourself a great memory to take home. Onwards and upwards!
thanks DNHOP, but it wasn't a pb. Did Dublin in 2:10:xx last September.
It is my 2nd best time though, and I was comfortable doing it, so that bodes well for Berlin (I hope:rolleyes:)0 -
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I know Monday was supposed to be for swimming, but my poor wee legs were just a bit tired after the weekend exertions, so I decided to give myself a rest instead.
Did a few minutes with the foam roller before bed to ease things out a bit. Everything was much better this morning though, so it was worth missing the swim.
Tuesdays 5 miles were run in the park on the grass (as much as possible). It was a warm and humid evening, but I didn't find it all that bad, and actually felt OK doing the run, which surprised me somewhat.
Finished up and did some strides - well sort of, my version of them anyway! - as suggested by one wiser than me.
Summary5 miles in 00:49:52
Avg Pace: 09:58 min/mi
with an additional 0.45miles as strides after0 -
Yoga on Wednesday was really tough this week. Maybe I was just a bit tired, but I found it hard going. Got through it though (without passing out, but it was a close thing:p) and did feel better after it. It really loosens out all the tendons and muscles that the running tightens up.
Thurday 3 miles with intervals.
I did the same as last week, 1 mile warm up followed by 0.2mi intervals with 0.1 rest between, and a cool down to take me up to 3miles in total. I kept to the same (general) route so I could compare my runs a bit more accurately.
...that was the plan anyway.
I fupped up the 2nd interval on the garmin, and didn't set the lap correctly, so the lap distance was recorded as 0.21 and the pace is a bit off for that one.
The intervals for this session looked like:
pace: 07:35 / 08:15 / 07:43 / 7:57 / 07:26
time(seconds): 91 / 102 / 95 / 96 / 88
Last weeks intervals were between 94 and 89, so not much of a change in the pace. The park was a bit busy, so I think I was probably not as even in my pace (dodging around all the kids/ bikes/ dogs/ etc
), but my perception was that it definitely felt more manageable this week.
I might change the interval distance next week... 0.2 mi is a bit of a random interval anyway (it's about 320mt). Think I'll up it to the more conventional 0.25mi (or 400mt) from next week, and then every second week do a longer 0.5mi interval (with less repetitions).
Feel free to shout if this looks like insanity on my part!:D
Summary3 miles in 00:31:44
Moving Time: 00:27:23
Avg Pace: 10:35 min/mi
Avg Moving Pace: 09:07 min/mi0 -
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eliwallach wrote: »Far from insanity.
You have a very structured training plan - kudos to your coach.
I'm another who will be lining-up at the start line in Berlin, might see you there.
Best of luck.
Well my 'coach' is a bit of a mash-up of Hal Higdon, Runnersworld, and looking over the shoulders of some boardsies to rob ideas from their plans
The plan is basically HH Intermediate I, but with modifications.
As for Berlin, I think we'll do well to meet up / see anyone on the start line with about 40,000 runners taking to the historic city with us, but I'm sure there'll be a boards session planned for afterwards (assuming the body is capable of making it, and that ye all haven't gone home by the time I finish:D)
It's a long road to Berlin yet though! Lots of training to be done.
Good luck with your training and roll on September.:p0 -
Friday was a welcome rest day, so I had one (ickle) glass of wine and stayed up way too late watching rubbish on TV?!
Will I never learn:rolleyes:?
Didn't get out of bed until really late this morning so ended up starting my Saturday 6 mile pace run at an unbelievably late 13:30<doh!>
And did I pay for that! It was really muggy and humid, but at least it was sunny and everyone I passed was in great form, smiling and nodding 'Hello'. Very pleasant.
Pace run today. The plan has my marathon pace at 10:19 /mi for a 04:30:00 marathon, or for 04:15:00 the pace is should be 9:44 /mi. After a week feeling strong and comfortable, I thought I'd aim for the 4:15 pace of 9:44/mi, and see how that went.
Started off fine, didn't feel the heat and the pace seemed fine. I did the first few in 9:44 or less, but mile 4 and 5 were tough and I actually had to stop mid way through both miles for a brief breather, as the heat and the dehydration got the better of me. But I tried to keep the pace, regardless and finished (gratefully) with only the one of the miles (at mile 5) dipping below the pmp.
Mile 1 00:09:44
Mile 2 00:09:35
Mile 3 00:09:36
Mile 4 00:09:37
Mile 5 00:09:48
Mile 6 00:09:42
Summary6 miles in 00:58:06
Avg Pace: 09:40 min/mi
Strange that this was slower than my 10K time but it felt really tough today?!
I think my eventual marathon pace might be just a tad slower than this, but sure I'll keep going and maybe I'll surprise myself?:P If worst comes to worst I know I can hold the 10:19 min/mi easy(ish) enough so the 04:30 should definitely be achievable.
And it's just 9 miles for tomorrows LSR (I love the step back week;)).0 -
9 miles LSR and the plan was to keep the pace even and slow, aiming for about 11:00 min/mi.
The forecast said sunny and windy, with scattered showers. Well there were NO showers - not really any cloud to speak of - but the sun and the wind definitely made their presence felt!
As usual, I was all decked out in my sunscreen, shades and cap, for maximum sun protection. 2 miles into the run, the cap went flying! Of course I had to retrieve it, so I'm sure I made a comical figure chasing it down the N11. Thankfully it didn't blow into the road, so I didn't cause any accidents or anything. All I could do was laugh. Sure you can't be prepared for everything.
It was hot and sticky out there. Stopped for water at about mile 3. I had to take a 750ml bottle as none of the smaller ones had sports caps. Wasn't too happy about having to lug that weight around for the next 6 miles, but I was actually glad of it in the end, and had the whole thing drank by the end of mile 7 (did I mention it was hot out there?)
All in all I enjoyed the run. I was going easy, of course, so I think it might have been a different thing if I was pushing the pace.
Summary9 miles in 01:38:06
Avg Pace: 10:53 min/mi
As there were a number of roads to cross on this, I'm recording the moving time/pace too.
Moving Time: 01:36:44
Avg Moving Pace: 10:44 min/mi0 -
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Monday swimming class. With the summer season drawing in the classes were all rationalised so we ended up with a mixed level group. Way too easy! Felt a bit cheated actually:(.
Tuesday mid week 7 miler. That was a tough one for a Tuesday! It was really windy this evening and there was even a big rain cloud threatening - though it didn't rain while I was out. I didn't have a goal pace in mind, just wanted to see how I felt. Well I felt tired! The first 2 miles felt hard, the next 2 were worse (headwind all the way:mad:) the 5th and 6th mile felt almost comfortable, and the last one was in the familiar and comfortable surroundings of Shangannagh park, so even though I was fecked, I kept it going and finished reasonably well.
Tough run for a Tuesday! But I guess this is where the hard work starts?
Summary7 miles in 01:13:44
Avg Pace: 10:31 min/mi0 -
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Emer
Am reading your log with interest, well done on the long runs! I'm on week 4 of the HH half marathon training programme. The long run for this week is 5 miles! - a distant memory for you!!
Best of luck with the training for Berlin0 -
Yeah, it's about a month before. It's on September 26th.
So I guess my training should be about a month ahead of yours?
You're welcome to watch me in my pain in anticipation.
I'll try to keep it positive
Lovely, I will be taking you up on that offer. If you could keep it positive that would be great but don't be afraid to warn me about a few things either
. Meanwhile you can watch my log and laugh about how you used to be there but are sooo much better now! 0 -
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Didn't go to Yoga on Wednesday
Was doing supervision duties for the wee one's gym club so didn't get anything to eat and was starving by the time we got home. The though of not getting dinner until after yoga (at about 9:45!), when lunch was a distant memory (from about 12:30) was not going down well, so I made an executive decision and just ate dinner instead?!
Guilt got a slight hold later on and I did a 30minute yoga session in the other room while the boys watched the football. Not exactly the usual energetic sweaty Wednesday session, but at least it was a bit of an old stretch?
Thursday was a 4 mile interval session. I upped the interval distance to 0.25 miles this week. It was grand, though tough to keep it going. Boy was I was glad to get the 5th one done and move onto the cooldown! Ran the intervals in the same place as usual so every 2nd is a slight up/downhill. That doesn't account for the really slow 1st one:o...
Intervals were: (5x0.25mi with 0.1mi rest)
Average pace 08:06 / 07:59 / 07:34 / 07:48 / 07:10
Interval time (seconds) 121 / 119 / 112 / 117 / 107
Summary:4 miles in 00:40:41
Avg Pace: 10:10 min/mi
Avg Moving Pace: 09:50 min/mi0 -
Oh God! What a run!:eek:
7 miles pace run scheduled today, Saturday.
The morning looked promising when I got out of bed. None of the scheduled rain in sight and it looked like it should be a good day for a run. Logistics meant we couldn't both go at the same time, so he went first and I did my run after.
While I was waiting patiently the rain started... but had actually stopped again when I was ready for off. Out I went, feeling positive, with a new route in my head and aiming for the 09:44 /mi pace.
Boy oh boy was it humid out there!? By the time I'd gone 2 miles I was longing for the rain, but in vein! I was out there for over an hour and nothing! And now I'm back, it's pouring... typical!
I found that a REALLY TOUGH run. There's a few choice hill in that route that I'd sort of forgotten about until I was on them. Phew! Might choose a flatter route for the next pmp run.
I didn't make my desired pace...7 seconds per mile off, so I'm a bit disappointed with that. But I couldn't have gone any faster today. Hope it was just the hills and the humidity, but if Berlin is as humid as today, I'll be lucky to make it home before the race closes
But hey! I got it done, and the pace was quicker than the 04:30:00 marathon pace of 00:10:19 /mi, so I shouldn't be so hard on myself. There's lots more pace runs to do between now and Berlin, right?
Summary7 miles in 01:09:02
Avg Pace: 09:51 min/mi
Longest ever run tomorrow - 14 miles. I'm a bit scared...0 -
Phew! Done! 14 miles! My longest run ever. And I'm still standing (well, I'm sitting at the moment, but you know what I mean...)
I spent some time yesterday planning a route. As this was uncharted territory for me, I got some advice from the wise one and finally decided on a route that took me past a few shops for water stops and took in a new road, just for a change.
I also decided to wear a gel belt for the first time. I loaded it with 2 SIS gels, and took some money for water. It took me a few minutes to find the correct position for it, but it was fine once I was running. I barely felt it actually.
LSR - Long Slow Run was the perfect description for what I did today 14 miles being a somewhat daunting prospect, the plan for the pace was to keep it at about 11:00 min/mi. I was paranoid about running out of steam! Slow and steady was the mantra. Of course the more experienced Mr Emer was telling me it was just a Half Marathon with a little bit added on, like the walk back to the car... He makes it all sound so easy.
Sunscreen, hat and sunglasses, and off I go. I'd only gone about a half a mile when I had to step into the ditch as 2 cars passed me. Stopped the watch, as usual, but never restarted it :eek:. I didn't notice this faux pas until I ran though the 1 mile mark and was wondering why the watch didn't beep at me!? Doh! I reset the Lap at this point anyway.
Took the first gel at mile 4 when I stopped for water. On again and ran the new road, which was nice. This took in Stepside and back to the N11 via Ballyogin Road. That's lovely now with the new cycle lanes. The road is long and straight and flat. Cool. Pity the climb up past Carrickmines Tennis club comes just after
The run down Cornelscourt Hill was a shocker on the poor tired knees and hips , coming at about mile 9. But I stopped to take the second gel and another bottle of water at Cabinteely park and took a loo break there too. The mini break was welcome but I did cool down a bit and found it a bit hard to start running again.
The last few miles were slow, but I kept going. A though did cross my mind that there's another 12 miles to do after this to get to 26:eek:, but that didn't put me in a happy place, so I deliberately pushed that one aside.
Finished the run feeling OK (surprisingly) but tired (not surprising).
Quite proud of myself actually :cool:
...and now 15 miles next week doesn't seem all that bad?!
Summary14 miles in (about) 02:32:00
Avg Pace: 10:50 min/mi0 -
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Swimming class on Monday. The regular teacher was back and normal service was resumed. Lots of swimming done! Yeah!
I was surprised that I was able to keep up, to be honest. I though the legs would be giving out after the weekends exertions, but I was grand.
For Tuesday's 7 miler, I decided to keep things local and just do a couple of loops in and around the park. I couldn't go until almost 8:00 (family logistics) and it was pouring down! I know June was supposed to be our hottest in years, but the rain today made me think July was trying to make up for that! :rolleyes:
I didn't have a pace in mind for today, just let myself run as I felt. So when I got home and the avg pace was 09:51 you could have knocked me sideways with a wet fish! That was the same pace as Saturdays pmp run, but where that one felt really hard, today was almost easy - definitely comfortable at least. So I'm thinking the heat and humidity (and the hills) must've really gotten to me?!
Summary7 Miles in 01:09:06
Avg Moving Pace: 09:52 min/mi0 -
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Saturday: 7 mile run, not a pmp today though... and just as well 'cause I was a bit bold last night and was out till 2 - just had a couple of beers though, so not hungover (T.G.), just tired.
It was a bit warm and humid out there, so I just ran as I felt and didn't bother worrying about pace today. Happily, I wasn't all that slow, and it felt comfortable doing it.
15 miles tomorrow, so a good dinner tonight and to bed early
Summary7 miles in 01:10:25
Avg Pace: 10:03 min/mi0 -
15 mile LSR today. I wasn't as daunted by this as I was about the 14 last week - weird, I know! I had my nice big breaky (porridge with raisins, seeds, banana and honey, followed by toast with jam and a coffee), then sipped my water & sports drink for the next while until I ready for off.
It wasn't sunny, but it was humid. Just in case, I slapped on some sunscreen - better safe than sorry! Took 2 gels in the belt, with some cash for water.
Today's route took me to Stillorgan, down to Blackrock and back via the parks, finishing with a lap in Shangannagh. There was a few showers during the run, but nothing to shout about, and in general the weather was pretty okay. There was a bit of a headwind on the way back - which I must admit wasn't all that welcome.
I decided to take the gels in line with my 'water stops', but the first one came at mile 4 and as there was no shop between there and mile 9, I decided to take the gel at that point anyway. A tad early, I know, but at least I'm getting my body familiar with them... Didn't stop at the shop at mile 9. It wasn't as hot as last weeks run, so I decided to keep going until the garage on the N11. Turned out that was just after mile 11. Took the second gel at that point too.
The run was actually grand. I took it easy and even though I got tired towards the end, I didn't feel trashed or anything!
So that's another Longest Run Ever completed. Nice.
Next week is a step back week (yeay!:D)
Summary15 miles in 02:46:40
Avg Pace: 11:06 min/mi0 -
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Swimming "freestyle" on Monday and for the next few weeks. Decided not to enrol for the classes as I was going to miss 2 of the 6 anyway. So I went to the pool for some casual swimming with the other half and one of the wee ones. Lovely and relaxing - but I did do a bit of swimming too.
Tuesday, I ran 5 miles in the local park. Decided to run as I felt, as I wasn't sure how the legs were going to hold up after the 15 miles on Sunday. I didn't feel tired and legs weren't heavy or anything - I was pleasantly surprised actually!
There were lots of runners in the park this evening and it was a lovely run. I kept the pace even, from an effort perspective, and even though I got a bit tired at about 3.5miles, I pushed on and finished feeling tired but good. Very happy with that.:D
Summary5 miles in 00:47:55
Avg Pace: 09:34 min/mi0 -
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Swimming "freestyle" on Monday and for the next few weeks. Decided not to enrol for the classes as I was going to miss 2 of the 6 anyway. So I went to the pool for some casual swimming with the other half and one of the wee ones. Lovely and relaxing - but I did do a bit of swimming too.
Tuesday, I ran 5 miles in the local park. Decided to run as I felt, as I wasn't sure how the legs were going to hold up after the 15 miles on Sunday. I didn't feel tired and legs weren't heavy or anything - I was pleasantly surprised actually!
There were lots of runners in the park this evening and it was a lovely run. I kept the pace even, from an effort perspective, and even though I got a bit tired at about 3.5miles, I pushed on and finished feeling tired but good. Very happy with that.:D
Summary5 miles in 00:47:55
Avg Pace: 09:34 min/mi0 -
Were you wearing a purple top this evening Emer? Because a redhead was making ground on me in the "back" fields (as I call them) this evening in Shanganagh park until I bailed out while she went for an extra lap!
That was me - yeah. Sorry if I spooked you...
Next time let me catch up and we might do a mile or so together?
Were you out for long?0 -
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village runner wrote: »I am heading to berlin too. I noticed that you run sat and sun. With for example 7 miles sat and 15 sunday making up 66% of you miles maybe within 24 hours of each other. Ok if you were doing 60-70 a week but no need to be doing it on 33 miles a week.
My advise would be to run the 7 mile recovery the day after your interval session. That way you have sat off as recovery and you are fresh to run your long one sunday.
Hi VR. I'm loosely following Hal Higdons Intermediate I program, but swapping the Tuesday run with the Wednesday, cause that's my yoga day (an absolute must have!) and I'm dropping one of the mid week runs. So my overall mileage is slightly lower than the program dictates.
I have it on good advice from an experienced marathoner (some Krusty guy? ) that I should be ok with this. Here's hoping! 0 -
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Don't be bringing me into it! Blame that Hal Higdon fella!Hi VR. I'm loosely following Hal Higdons Intermediate I program, but swapping the Tuesday run with the Wednesday, cause that's my yoga day (an absolute must have!) and I'm dropping one of the mid week runs. So my overall mileage is slightly lower than the program dictates.
I have it on good advice from an experienced marathoner (some Krusty guy? ) that I should be ok with this. Here's hoping!0 -
That was me - yeah. Sorry if I spooked you...
Next time let me catch up and we might do a mile or so together?
Were you out for long?
I was just out for 4 miles, I was nearly finished 3 of them at that stage so was heading back! I was going to say hello when you caught me (which was inevitable as you were gaining on me) but obviously lost you when you went for the extra lap!
I'll keep an eye out for you next time - it's much more fun to have someone to chat to, especially on the Tuesday runs which I'm usually wrecked for! I'm usually there on Tuesdays and Thursdays after work!0 -
Went to Yoga on Wednesday as usual. Drop in classes for the Summer, and it ended up with just 3 of us and the instructor. Talk about special attention! I didn't feel too wrecked after it, but whatever I was doing I must've been doing right because I'm feeling it today (Thursday)! My poor butt muscles are in bits!:eek:
Had a work thing on Thursday evening so decided to get my run out of the way early. Dragged myself out of the leaba this morning and headed to the park for a 'quick' 4 miles before work. My poor body had no idea what was going on!
I think I only woke up when I was on the way home
So I didn't do the intervals, but the miles are done, so I'm happy enough. I reckon the early morning thing was equally as tough (mentally anyway) as the intervals.
Summary4.11 miles in 00:41:47
Avg Pace: 10:10 min/mi
...not too abysmal for being half asleep?0 -
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