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Berlin 2016: Back to Basics
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72 days to London marathon
Monday: 10 miles @ 7.25 pace. Nice run along the canal. Legs feeling good after the weekend. Some tightness in the hamstrings and calfs but sorted that out later in the evening with the foam roller
Tuesday: 14 miles @ 6.50 pace. Have a minor niggle in the calf and anybody who reads this log knows it takes me a while to recover from races. Therefore I just went with a medium long run. Legs were feeling very good and had to constantly apply the brakes. Probably would have been ok for a tempo but better to be safe than sorry!
Wednesday: 8 miles @ 7.15 pace. Poxy day in work and had every excuse not to run this by the time I got home (very late I may add). But as usual, I thought about some bastards who I'd be racing in Bohermeen
and I was out the door before I knew it.
Thursday: 12 miles total with 5 * 1 mile off 2mins 30 seconds recovery. Reduced recovery by 30 seconds. It's still way too much for these but just trying to keep legs together and have a long run planned for Saturday so don't want to absolutely shatter the legs. reps were 5.30, 5.30, 5.31, 5.34 and 5.27. These were all very comfortable. Breathing was very good. Legs lacking a little zip but I reckon that's the effort from Saturdays race still being present.
So far so good this week. One minor niggle is present in my calf. It's not a muscle tear or strain but feels like the fascia instead, just general tightness across a very defined area. I had this the middle of last week too. Foam rolling and my stretch routine is definitely helping but would rather if it was gone! Will give it another couple of days and may get it seen to then if I can't manipulate the fascia myself!0 -
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Well so far so good Jack.
Cheers JoeJesus time is flying, it'll be end March before we know it. These weeks will make or break us.
Fine 10k run and win by you. It's funny reading between the lines. A win in a lead up race is not worth a ****e unless you satisfied with the time / effort put into it.
Big time, next 3-4 weeks will decide what time I'll be realistically targeting in London. You're right about the win. Would rather take a sub 33 minute run and have finished 10th than a win. I think I ticked both boxes though. Basically ran as hard/best I could and finished out front. Have had some fun in work this week. The lad who was second is an ex inter county footballer and seen as he's local (as was the race), I've had work colleagues congratulate me on beating him. Nearly took the heads off a couple of people
Now, make sure you take it handy for the weekend. Don't want you training too hard 0 -
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TRR_the_turd wrote: »Now, make sure you take it handy for the weekend. Don't want you training too hard
Never fear of that
Looks like my long run on Sunday will contain a nice bunch of speed men. You will know them all0 -
TRR_the_turd wrote: »The lad who was second is an ex inter county footballer
And he is also a triathlete 0 -
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62 days to London marathon
Friday: 11 miles total including 3*2 mile reps with 3 minute recovery. Delighted with how this session went. Was a little apprehensive about doing this and initially had set a target of 11.20 per 2 mile reps. However, I was in absolute cruise control for this. One of the few sessions were I was in total control and without even looking at the watch knew how fast I was going. Was working a little the last mile of rep 3 but was into a good headwind and legs were starting to tire. Splits were 11.06, 11.07 and 11.06. Beautiful symmetry
Saturday: 6 miles @ 7.15 pace. Handy run in the afternoon. Was supposed to do 10 miles but had some stomach issues so I had to call it early. I'll spare ye's the details!
Sunday: 22ish miles @ 7.05 pace. Nice early run with Vadermlk and some of his club mates. Was an awful morning for it but the company was great and the run itself zipped by before I even realised. Feeling good on this run but a little tired by the end of it. Didn't have time to buy some gels yesterday, so didn't take any carbs on board. Could definitely notice this later on! Not something I'll be doing again.
Mileage for this week slightly down on what I had initially planned (77 vs 85) but in hindsight it was a great week. I could have made up the miles but they would have just been junk. 10k tempo, 2 mile reps and LSR were priorities for the week and I pretty much hit them exactly as planned.
If you haven't noticed, Pacing Mule is organising a sweeps in the main forum for the Bohermeen half marathon. It's in aid of PALS a charity that provides early intervention programs for children with Autistic Spectrum Disorder. If you have a few quid and want to bet on the top 3 finishers taking the handicap into account, it would be much appreciated. I haven't decided on my bets yet but I'll be obviously be backing myself to win regardless of handicaps. Never bet against yourself 0 -
58 Days to London Marathon
Monday: 10 miles @ 7.15 pace. Nice handy run along the canal. Legs feeling a little heavy after long run but overall in good nick. Happy with how easy and how good this felt.
Tuesday: 11 miles with a GD* inspired 10k in 34.50. Happy with this session. 2 mile warm up then got stuck into the tempo. Had company which helped massively. Was going very nicely and hit 5k in 17.20 feeling very controlled. Mile 4 was a bit of a fecker in terms of a nasty incline and a headwind. This kind of knocked me off and legs were finding it hard to recover. Was suffering a little in mile but it turned out to be the fastest mile split of the day so I took it back slightly and just got the session completed.
Wednesday: 10 miles easy @ 7.05 pace. Really surprised with how well the legs felt on this run. It was also a little warmer than of late and there was no real wind to talk of. Had company on this and it flew by.
Thursday: 15 miles easy @ 7.20 pace. Jumped in with a friend who was looking for company on his long run. Did a couple of miles more than I had planned but no harm (I hope). Pace a little slower than of late and extra time on my feet means I was a little weary finishing this. Hope it doesn't mess up planned session tomorrow.
*Gerry Duffy inspired 10k. Like his 32 marathons in 32 days I stopped running once the garmin said 10K (42.2k in his case) 0 -
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TRR_the_turd wrote: »I forgot to mention. If I run a PB next weekend I'm having pb beers. I've a pain in my hoop with this non alcoholic stuff. May also have commiseration beers if I miss the pb as well
I've allowed myself 3 hall passes for lent - 2 left :pac:0 -
BeepBeep67 wrote: »I've allowed myself 3 hall passes for lent - 2 left :pac:
Such commitment. You nearly put the anti irish water protestors who went on hunger strike to shame 0 -
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TRR_the_turd wrote: »I forgot to mention. If I run a PB next weekend I'm having pb beers. I've a pain in my hoop with this non alcoholic stuff. May also have commiseration beers if I miss the pb as well
Right Turdy, pints in town if there are PB's all round?
I'll be enjoying the unemployment life
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TRR_the_turd wrote: »Feck off. I'm talking about have 2-3 pints in my local. Not a skin full.
:mad: 0 -
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