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Berlin or bust...
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My boss just got back from (somewhere in) Spain, and she said it was crazy hot. Bring an alarm clock!
Yeah, the plan is to run early in the morning. Not really an option otherwise, I hear. Pity - I really don't do well in the morning?!
Can't really complain though, I will be on holidays
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The plan for the week.
34 miles done in the step back week last week and 43 in the plan for this week, with the big Two-Oh as the LSR. Gheesh, the miles are really clocking up now!
Monday | Rest/ Cross training
Tuesday | 5 mile comfortable run
Wednesday | 8 miles
Thursday | 5 miles easy
Friday |Rest
Saturday | 5 miles @ pmp 20 Mile LSR
Sunday | 20 mile LSR 5 mile
...have to switch thing around this week to fit in the LSR on Saturday. Flying off on Saturday evening, so I'll be doing my 5 mile pmp on Sunday in sunny Spain. Hopefully it won't be too sunny and I'll actually be able to run:p
Good god, I'm knackered reading that table and then I read you were going to the sunshine in Spain and now don't feel sorry for you at all
You'll do great on that LSR and enjoy posting that impressive longest run thread after
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Thursday 5 miles easy
It was raining cats and dogs (and maybe a few ducks too) and I was thinking how insane I was as I headed out into the downpour
The run was grand though, I kinda enjoyed it - does that make me a masochist? :rolleyes: Sure once I was totally soaked the rain was sort of irrelevant, except for the squelchy shoes <yeuck>.
And it was obviously keeping everyone indoors, cause the usual thursday crew in the park was nowhere to be seen. I did notice some of the Bray Runners (hardy souls) and about 2 other lone lunatics
, but that was it.
Summary5 miles in 00:48:54
Avg Pace: 09:47 min/mi
I'll be doing my 20miler on Saturday, and as all three of my midweek runs have been in and around my marathon pace, I'll be taking it handy after the LSR and will probably give that 5 mile pmp a miss. It'll be a bit hard to fit in with the travelling, and the long run is the most important thing for this week. No promises, but sure we'll wait and see how things are.0 -
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Best of luck with the 20miler. I'm jealous of your dedication and motivation - I'm slacking a bit at the minute so reading your log really makes me want to get back into it! Enjoy your break - you sure deserve it!
Aww shucks thanks. I don't feel very motivated or dedicated, but it does help to have the OH training for the same thing... even if he IS in a different league!:D
(I'm the tortoise to his hare:rolleyes:)
Good luck with your training and thanks for the vote of confidence.0 -
Saturday
Up early, to be out early, and back early(ish). Breaky was the usual porridge, bagel, coffee and juice. I followed this up with a Lucozade Sport and then got suncreamed and ready and headed out. This was a particularly early run for me, but it's all in preparation for the real thing... that starts pretty early too
So 2 gels, 4 water bottles, 1 jelly sweet, 2 loo stops (:eek:) and 1 very tired Emer later I finished my first 20 mile run. It's a great feeling of accomplishment to be able to say that! Straight into the cold bath followed by a nice hot shower. Then a quick lunch, and once I pack the last bits and we're heading for the airport.
Roll on the hols. Well needed and much deserved after the mornings activities.
I hope to get a few short runs in next week, but how successful they are will depend on the weather and humidity. I'm useless in the heat (why am I going to Spain again?:rolleyes:)
Summary20 miles in 03:37:26
Avg Pace: 10:52 min/mi0 -
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Wow, that was a warm one!
It was averaging 31ish (in the shade) and got up to 38C one of the days:eek:. The evenings weren't really that much cooler either, and it dropped to about 28 or so at night. So, needless to say, I wasn't too keen to get out running in that! But I did manage to fit in 2 runs - small, slow runs, but runs, none-the-less.
Tuesday 4.1 miles in 29C 00:45:54
Friday 4.1 miles in 31.5C 00:44:57
It was a lovely place to run though. It was really hilly where we were staying, so we drove down to the coast to run. I ran from one end of the town to the other, along the beach and past the port... very pretty! The only downside was having to get back into the very hot car to drive back to the villa. But it was pretty sweet jumping straight into the pool when we got back:p (minus the shoes, of course)
Back to normality now and regular services will resume this week.0 -
Sunday 12 mile LSR
Back to normality (somewhat) and the LSR this week was for just 12 miles as this was a step back week. Got going a bit late this morning and it was actually about 1:20 when I stepped out with the Garmin charged and was ready for off. But that was OK... it gave the weather a chance to brighten up and warm up
Didn't take any gel's or jelly sweets as this was (only) 12 miles, but did stop twice for water. Tried to keep the pace even at between 10:45 and 11:00 /mi. Felt grand and wasn't too wrecked after it. Even had enough in the tank to up the pace a bit for the last 2 miles.
Happy with that, especially after the down time last week.
Summary12 miles in 02:07:58
Avg Pace: 10:39 min/mi0 -
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Tuesday
5 miles comfortable run. Headed to the park to give the legs some nice soft grass to run on, for a change. Decided to push it a bit tonight and not just run easy (as I normally do:o) So I did the 1st mile as a warm-up and then upped the pace for the next 2, easing off a bit for the last 2 miles.
It felt surprisingly ok, even though I was a wee bit tired, probably from the travel over the weekend?
Unfortunately I wore my older shoes, which are definitely ready to be relegated to gardening duty at this point, as they're starting to rub a bit on the instep, but on the positive side, that means a shopping trip
Summary5 miles in 00:47:08
Avg Pace: 09:25 min/mi0 -
Wednesday
Still feeling tired but pushed my little leggies out the door and went and did my prescribed 8 miles. You know I was fine when I got going? Strange the way that happens sometimes... :rolleyes:
Started later than normal (life changes the priorities sometimes) and it was dark by the time I finished. Weird! It's been AGES since I was running in the dark. I guess the summer must be nearly over then? At least the weather is still nice though. It was a lovely evening for a run - even though I was so tired, I did enjoy it really
Summary8 miles in 01:19:27
Avg Pace: 09:55 min/mi0 -
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it's getting sooo close now Emer:eek: Are nerves kicking in yet or are you saving it all for taper time:D When does taper start? Another week?
Yeah LB, it's getting real close now!? I've another 20 miler this weekend and then the taper starts. The following 2 weekends are (just) 12 and 8 mile LSR's and then it's the big day... <gulp>
Nah, tbh I'm not so much nervous as excited (well maybe a wee bit nervous).
I'm still not sure about my pace though. I think hope know I'll have the training done to get me over the line, the only real question is "how fast/slow". But I've nothing to prove - it's a PB as long as I finish - so I'll be seeing how I go on the day. 0 -
Thursday
5 miles in the park on a lovely sunny Thursday evening. Nice!
The plan said 'easy' and 'picture yourself running the last 5 miles of the marathon course'. So I went out with the intention of keeping the pace steady and free-flowing, concentrating on my form really.
It was a lovely evening for a run and the park was PACKED with runners, walkers and kiddie football, hurling and soccer training/ matches occupying all the pitches. The boot camp guys were putting the groups through their paces, so there was lots to entertain distract me. Hence I headed to the quieter end of the park for the bulk of my miles where I was overtaken several times by the other (more accomplished) runners, but I didn't mind. I was doing my thing! Got to keep focussed and not get distracted.
Still I was REALLY surprised to see that my comfortable 5 miles were completed in an average pace of 09:17 min/mile?! I'm usually so much slower, so I don't know if it was the weather, the distraction of the other runners (was I getting faster subconsciously as they lapped me?) or maybe the training is actually paying off and I'm finally getting faster?
Could I actually begin to believe the 09:44 min/mi marathon pace (04:15 marathon) might be doable? Do I dare to dream:rolleyes:
Summary5 miles in 00:46:30
Avg Pace: 09:17 min/mi0 -
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Friday was a very welcome rest day. Sat on my ass and watched rubbish on the telly...hmmm, nice!
Saturday
5 mile pmp. Raining this morning but more or less stopped once I got out. I'm just blessed that way :cool:
I did my miles while waiting for the wee one to finish her Saturday morning activities, so I got to run past all the kiddy's football matches in Kilbogget park. Now THAT was entertainment at it's best! Ran past one match where the poor 8 year old goalkeeper had just let in a goal and he was sitting on the ground crying!:(:rolleyes: Poor little thing... The mean old ref was just telling him to get up. I felt like stopping and giving him a hug, but it probably wouldn't have been appreciated!?
The aim of the run today was to keep it even and on pace. Decided to aim for around the 09:40 pace. It felt comfortable throughout, which is definitely comforting at this stage in the training. Might have ran a bit too fast though...:rolleyes:
Hal also said to compare the splits with the pmp run from 3 weeks ago, but that was an 8 mile pmp so here's the whole lot - for comparison:
Week 12: Avg Pace 09:40 min/mi 09:54/09:33/09:12/09:43/09:36/09:54/09:46/09:41/09:38
Week 15: Avg Pace 09:33 min/mi 09:51/09:39/09:34/09:15/09:14
Different courses so I don't know if it's a good comparison?!
Summary5 miles in 47:35
Avg Pace: 09:33 min/mi
My second 20 miler tomorrow and then the taper begins!0 -
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best of luck tomorrow Emer. I think your pace has really improved. Do you think you'll risk targeting 4.15? Are there pacers?
Oh LB! I'm tempted but I think that'll be decided nearer to the day. There are another 3 weeks to go, and the weather and travel will be a factor so I'm not committing to anything just yet
I'm still saying 04:30... (but I'll be hoping for closer to 04:15, but shhh, don't tell anyone!)0 -
Sunday LSR
20 miles - the last really long run before the big day.
Talk about being put in your place! My optimism from yesterday was shattered completely on this run. It was TOUGH!
Got up early and had the usual breaky - porridge, juice, coffee and a breakfast muffin instead of the usual bagel (just for a change). After the appropriate wait time, I got myself in order and headed out into the rainy Sunday morning.
The first few miles were fine, I felt good, and the rain was little more than a mist. Stopped for a bottle at mile 4 and took a gel at mile 5. Topped up my water at about 7 and everything was going fine.
Things started to get a bit tougher probably from about mile 12 or so. Took a second gel at about 13.5 but the rain was still coming down, my clothes were well wet and the brief stop let me know that my hips and knees were not all that happy! Kept going anyway. Stopped again to top up the water at mile 15 and the legs were practically seizing and screaming when I kicked off again.
Into the home straight for the last 2 miles in the park to finish off, but hit a real low point and had to work hard to keep going for those last couple of miles. Tough, tough, tough!
But hey, it's done now. Into the taper :rolleyes:. The next time I hit 20 I'll still have another 6.2 to go. But I'll be in the middle of 40,000 runners with 1 million spectators cheering us on. Hopefully that'll pull me over the line?!
I'm feeling very unsure about the 4:15 now though!:( I held the LSR 11 min/mi pace and struggled to finish, so what am I going to be like running at 9:45(ish pace)?
On a positive note, some learning for today: think I need to take on a few more calories - maybe I should have had 3 gels, or at least a few jellies to go with the 2 gels I did have. For the Marathon, I'll aim to take a gel after about every 6 miles (or so) and have a few jellies in between.
Summary20 miles in 03:39:25
Avg Pace: 10:58 min/mi0 -
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Yeah LB, I was definitely running out of fuel toward the end there. Lesson learned (I hope).:)Once I start taking gets I take them every half hour so every 3 miles or so. Maybe another one in there somewhere would help.
I use the SIS gels. They're isotonic so you don't need to take them with water. But I find that they can do weird things to me - tummy wise - so prefer to limit my intake. On the day the plan is to take 3-4 gels, and plenty of water (as much as I can get into me). I'm contemplating taking a bottle and refilling it at the water stations, as it's all cups :mad: which I'm useless with!Whats your plan on the day re water and gels ? What gels do you use by the way?
Of course, the weather could scupper everything! 0 -
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The Taper Begins:
After the disaster of the LSR on Sunday, this mileage reduction will be very welcome.
Yoga is starting back this week too I was feeling a bit of a pull /strain in the groin after Sunday so hopefully the yoga will help to sort that out?!
The plan for the week.
Monday | Swim
Tuesday | 5 mile recovery run
Wednesday | 6 miles Yoga
Thursday | 5 miles 6 miles easy
Friday |Rest
Saturday | 4 miles @ pmp
Sunday | 12 mile LSR0 -
Monday
Swimming lessons were starting again but the joys of juggling family life really meant that was going to be impossible. So I decided to just go along and do lengths during the Open Swim times. The wee one is going to be joining me for these 'cause her various club commitments meant we couldn't organise to get her to lessons either?! :rolleyes: Busy busy.
So I had a leisurely swim. Nothing too hectic, more to loosen up the legs after the weekends excursions really. Actually I felt much better (and less tired) after the swim than I did before
Tuesday
5 miles recovery run today. Ran in the parks around Deansgrange and was attacked by 2 flys. The first tried to blind me and the second tried to choke me!? Almost coughed up a lung :eek: - TMI?
Did it - but quite tired. The 20 miles were definitely felt.
Summary5.3 miles in 00:51:42
Avg Pace: 09:45 min/mi0 -
Hey Emer. Well done on keeping with that LSR at the weekend. Enjoy the taper and start looking forward to D day now. And yep, you're right about the yoga. I know I've only done the one class so far but there's no way I would have pushed myself to stretch and loosen out the muscles so much on my own. Definitely a good call! 0
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Friday rest day. Ate a big bowl of pasta and drank some fake beer. <am I starting to sound like a runner?>
Saturday
4 mile pmp. I can't believe how EASY that was! No tiredness in the legs, the muscles were all feeling good - no tightness - and the sunshine twinkling off the dewy grass in the park made for a lovely run. Doing just 4 miles felt sort of 'unfinished' though?!
Still, it's nice to have one run in the week where it felt easy and I felt strong and capable. Maybe this taper stuff is starting to work?
Summary4 miles in 00:38:19
Avg Pace: 09:33 min/mi0 -
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Sounds like it How're you feeling about it? Not long to go now! Just remember that you've got the training done and go out and enjoy it on the day!
Feeling better, thanks. The legs were very heavy, tired and tight earlier in the week, so it was nice to get a good day at the office.
...almost looking forward to it now :rolleyes:0 -
Sunday
12 mile LSR.
As this was a relatively short long run, I decided to run a fairly hilly route that I haven't really gone near in quite a while. As there's no shops in the vicinity, I drove up beforehand and dropped a couple of bottles at strategic miles.
It was a fairly warm day, and sunny, so I was glad of the drinks. I also took one gel with me, which I consumed at about mile 4 or so. I'm still 'training' my tummy to take these, and today was rather successful. I didn't feel any of the usual tummy quibbles. Cool!
AND another first - I ran up the entire Pucks Castle Road. Never did this without stopping or walking before! Yeah!
Tough run up on the trails, and even though it was a nice change, I was kinda glad to be leaving it all behind for the <downhill> run back home.
Summary12 miles in 02:10:11
Avg Pace: 10:50 min/mi0 -
Whoopppeee taper time, bet you thought it would never come. Enjoy it and mind yourself over the next couple of weeks
BTW is it too early to start trying to convince you to sign up for Barcelona or shall I wait until Oct 1st to start working on you!!!!!0 -
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Monday
A nice swim. Took it handy but got in a good few lengths. Happy out.
Tuesday
4 miles easy run. The right calf was feeling a bit tight after the hills at the weekend, but I reckoned it'd loosen out as I warmed up. Wrong! Got to about 1.3 miles and was going up a slight incline and it was getting really twing-ey (don't know how else to describe it). So I stopped, tried to stretch it out, but things were not getting any happier. I decided to call a halt and jog very slowly back to the car, keeping to the grass. So it's ice, rest and some anti-inflammatory stuff this evening, rest tomorrow and we'll test it again on Thursday. Hopefully it's just a twinge and it'll come right with a day off.
<fingers crossed>
Summary2.77 miles in 00:29:51
Avg Pace: 10:46 min/mi0 -
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Well I've been amiss in logging my training this week so here's a quick summary:
Wednesday Rest - Ice - Compression - Elevation
Thursday My return 'test' run on the grass was postponed - sitting in Vincent's for 2 hours waiting for an xray on a sprained finger instead (not my finger!) Test run-out for the calf had to wait... but I guess an extra day's rest is no harm?
Friday Finally got out for that run! Did 4 miles on the grass in the park. Slow and steady. Leg was fine mostly. I felt a bit of a slight twinge coming over the rail bridge so slowed to a walk for the hill, and there were no issues after that. More I.C.E. for the evening.
Saturday 3 miles easy run. (yes there is a 3 mile run in the training plan!?). Sticking to the off-road to give the calf a break, so headed to the Forest park. Lovely run. No niggles at all <phew>
Sunday 8 mile LSR. This taper thing seems almost comical! 8 miles for a Sunday run? Went to the Forest Park again and did 2 4 mile loops. It was warmer than expected, but the rain started at about mile 5 / 6 which was a welcome treat. Really enjoyed that, and struggled to keep the pace slow. Roll on next week <gulp>
Summary4 miles in 38:36
Average Pace 09:38
3 miles in 29:02
Average Pace 09:40
8 miles in 01:22:51
Average Pace 10:190 -
The plan for the (last) week.
Hal's Tip of the Week: Your whole final week leading up to the marathon should be devoted to rest, rest, rest!
And mind what you eat this week. Stick with a high-carbohydrate diet throughout the week. Focusing on fruits, vegetables, and grains will keep you above 60 percent carbos even if you have lean meat as a main course. If you haven't eliminated between-meal junk snacks, do it now.
Monday | Swim / Rest
Tuesday | 3 mile
Wednesday | 4 miles
Thursday | Rest
Friday |Rest
Saturday | 2 miles
Sunday | RACE 0 -
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