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Berlin 2016: Back to Basics
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The royal canal gun muffin top show
Friday: 10 miles with 6 @ MP (6.03)
So in the words of an female institute of education student who just got 600 points in her leaving cert this run was amazeballs. 10 days ago I relucantly wrote DCM 2013 off. 7 days ago I was back running it, but just going to tip around. After today (assuming I saty healthy) I'm sure another sub 2.40 is there for the taking. Anybody who has read this log will know a 2.3X.XX marathon was my goal for years and it is still my gold standard. I made no secret of targeting a low and maybe even a sub 2.30 marathon but I have to be realistic.
I have put an 11 week plan together for myself that initially included 4 miles @ MP today. I have 10 next week. I'm going to run the Frank Duffy just under 60 minutes if possible so wanted to push the boat out a little further today as it's a big jump from 4 to 10 miles in a week. Having said that it's an even bigger jump going from nothing in 6 weeks to 6 miles @ MP :pac:
Anyway thankfully my training partner in work agreed to do this with me. He is going very well at the moment and I knew I'd struggle late on and would need a hand with maintaining the pace. First 4 were OK but it was very warm today and I suffered from a bit of mipple rub on yesterdays run which necessitated me whipping off my top. Now normally the ladies and some of the men of the royal canal thoroughly enjoy one of TRR's morning gunshows but I'm carrying a bit of weight so it was more of a muffin top show than gun show, see below
Last 2 miles were into a stiff winf and I really felt it on the last mile and had to dig in a little. Was delighted to get it in the bag. I'm not currently in 2.40 shape but I'll work towards that for the next few weeks and hopefully if things go well, I'll adjust MP pace downwards. I think I've mentioned before I'm basically canning racing before DCM. I will do 2 * 10ks in early September as fitness tests and will also do Dublin half, a kilomarathon and another half marathon but they will all be at MP. I'm basically using these longish MP races as a type of sparring. They'll knock the ****e out of me but will get me in shape for DCM and in the words of a running noble that's the main thing
edit: forgot to mention, legs are amazeballs too
. No issues with stiffness or tightness. Obviously still fresh from a lay off but injuries are in the past and I hope they stay there. 0 -
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Good to see you back.
Join the boards outing to Athlone!
It's actually sold out. I had considered it but discounted it for some reason I can't recall now. Anyway can't risk having my ass handed to me by any of you muppets so I'll wait before I'm fighting fit before putting my rep on the line 0 -
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It's actually sold out. I had considered it but discounted it for some reason I can't recall now. Anyway can't risk having my ass handed to me by any of you muppets so I'll wait before I'm fighting fit before putting my rep on the line
If you change your mind I have to pull out of the race so my entry is going spare. I can forward on the registration email if you want it.0 -
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Saturday: 6 easy miles @ 7.06 pace. Should have been a little slower but I had new runners on so I'll blame them
Sunday: 8 miles @ 6.58 pace. Bit of a messy run in the end. Hoped hoped to go a little further and initial arrangements were for an early am run but these got pushed to 11 am and it was 12.30pm before I actually go out. Heart wasn't in it as I was tired mentally and physically. Found it very hard to keep the pace slow even though my legs feel quite heavy.
So that's 58 odd miles for this week. More than I was planning and it went better than I could have hoped. Strangely I'm not happy with it though. Must be the realisation that there is an awful lot of work to be done. I'm never fcuking happy
Plan for next week is similar or slightly higher mileage to this weeks with the Frank Duffy target time of 59-61 minutes depending on how I'm going. Long run of 14-16 miles on either Tuesday or Wednesday.0 -
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66 Days to DCM
Wedneday: 7 miles @ 7.25. Nice easy recovery run. Legs feeling good after long run on Tuesday.
Thursday: 9 miles with no watch. This one hurt. Original plan was for 12 miles before work this morning but my youngest was sick last night so had to take the day off work. My wife had stuff on this evening and I was looking at 9.30pm start for my run . I'm not a fan of late runs as by the time I've showered, stretched and relaxed enough to go asleep it can be 2am. Anyway, got a break in the evening and had the chance to run for 75 minutes so grabbed it.
Now the only problem was I had eaten my dinner just an hour before hand. I had made a TRR special curry (was up to my elbows in baby **** all day so was a weird choice I'll admit). I had also made the curry a little hotter than usual. Added to this I was snacking on a lot of fruit all day. Put all the variables into the equation and you get, hot curry + fruit + run + little digestion time = bloated intestines. I won't go into the gorey details but safe to say I sounded like a honda 50 on helium zipping around my local roads. My calfs were also very tender, I may have overdone the foam rolling the last 2 days. I actually had to cut my run slightly shorter than the 10 mile route I had arranged. I've had a bath and am going to stretch the bejaysus out of them now. Won't agitate them in any way though.
Plan for the rest of the week is a handy few miles tomorrow and then the Frank Duffy 10 mile on Saturday. Will be using this as a MP run and target time is 59-61 minutes. As usual I was getting carried away with myself earlier and was talking myself into giving it an all out effort. To be honest that approach has more possible negatives associated with it then positives. I wouldn't run a time I was happy with anyway and could get injured in the process. Have to remember that, the main thing is that the main thing is the main thing and the main thing for me now is sub 2.40 in DCM. So anything under 60 minutes is a brucey bonus. Will do a handy recovery on Sunday too.
Later loosers0 -
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RunningKing wrote: »you been hanging around with digger too much pal.
Yeah was thinking the same as I was writing that. His problem is age associated incontinence though 0 -
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Frank Duffy 10 mile on Saturday. Will be using this as a MP run and target time is 59-61 minutes. As usual I was getting carried away with myself earlier and was talking myself into giving it an all out effort. To be honest that approach has more possible negatives associated with it then positives. I wouldn't run a time I was happy with anyway and could get injured in the process. Have to remember that, the main thing is that the main thing is the main thing and the main thing for me now is sub 2.40 in DCM. So anything under 60 minutes is a brucey bonus.
A man in your condition could do worse than tip around for a comfortable sub 65 you know.... all about the big one in 65 sleeps. make good choices... that is all! 0 -
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Saturday: 15 miles total with 10 @ MPish (61.05). Well I set out to do 10 mile @ MP and I basically did but it was a lot tougher than I thought it was going to be. Because this was a race setting I'm kind of pissed, being well down on where I would have been last year isn't the main issue it's how hard a run that was 5 minutes slower than last year was. This wasn't an all out race effort but I doubt I could have went much faster. I was cruising to 5 miles and then had to dig in a good bit.
Now that is all the negatives. The positives (sometimes you need to write them out to convince yourself) are I'm only back in the swing of things 2 weeks, if I had of done this run at this stage in training I would have been over the moon. I didn't really ease back for it. I've 9 weeks to go and with a few 20+ mile runs I'll be able to hold the pace as the miles tick by hopefully. Even though I was suffering the second half the pace itself felt very easy, my breathing was also very easy. I just didn't have the stamina or strength to kick on like I thought I could, there was zero zip but in hindsight that was a stupid assumption
Anyway onwards and upwards, today has definitely put the fire under my arse although it was already burning quite strongly. Looking forward to the half in 4 weeks time. I'll be running it at the same pace but I expect (fecking hope more like) it will feel much easier.
Nice to meet so many boardsies especially my homies quirky and CL who ran savage PBs. RunningKing made up for his pink runners and frilly knickers by not getting chicked by a southsider. Actually now I think of it
Q: Why don't southsider woman go out with northsider men
A: They are afraid of getting beaten
I'll leave you with that terrible domestic violence joke0 -
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64 days to the main thing, 63 days for me to get my ass handed to me
Sunday: 6 miles @ 7.20 pace. Lovely easy run on grass in the local park. Really was a day when I could have ran for hours. Legs feel great today which is a big shocked considering how shot they were yesterday. I was hobbling for the day. Run also took a lot out of me as I was in bed early last night and apparently there was a bit of commotion going on outside our house and I didn't even flinch. On reflection last week was a super week.
Mon:7 miles easy
Tue: 16 miles @ a decent clip
Wed: 7 miles easy
Thurs: 9 miles @ a decent clip
Fri: 7 easy
Sat: 15 with 10 @ MP
Sun: 6 easy
That's 67 miles for the week with a decent LSR and a good PMP session. Very happy with that. Next week I'll lengthen the LSR. Off to stretch now.0 -
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