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Micilín's Mucky Miles
Comments
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Sunday
Walking: 4.3km.
Monday
Running (morning): 10km Recovery around Bushy Park, 90% on grass and trails
Kept the pace slow.
Cycling: 12km to work.
Running (evening): 6km Recovery home from work. Got the bus down to Montrose, ran through UCD and up along the Dodder, 60% on grass. Slow pace again.
Tuesday
Running: 18km to work with VO2 Max (5 x 1200m @ 5km race-pace). This was tough. I more or less hit the target. Two reps were on footpaths, the other three were in a park I discovered in Blackrock called Rockfield Park. A few small hills to challenge me!
I got 8.5 hours of sleep last night and 7.5 the previous night. I'm going to try get 9 hours each night between now and the marathon as it's good for recovery. Approaching 2000 miles for this year!0 -
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I got DESTROYED there in Berlin - its soooo obvious in the photos, and the white Crusaders does not make it any betterYou didn't mention the chafing!
I had tape on, but it came off around half way due to sweat and getting drenched a few times running thru streams of water from firemen [it was pretty humid, so they were spraying water onto road here or there to cool folks down]
So need a better "loads of sweat" proof solution0 -
Great LSR last weekend. This weekend should give you a good idea in devising your marathon plan. Whatever you decide though, just look at the huuugge improvements over the past 2 years and revel in what you've achieved so far! Enjoy the last hurrah and then the ensuing 2 weeks of craziness! I don't envy you
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Micilin Muc wrote: »the plan now is definitely 3:20, no going back.RunningKing wrote: »me and you both.............
Me three well 3:20-3:25ish... 0 -
Friday
Running: 8km Recovery to Stillorgan. Got the bus for the last 3km - took 45 minutes :mad:
Saturday
Running: 32 km Long Run
Friday evening I travelled to Galway and dropped a few bottles and bananas along the route I had planned – Spiddal to Salthill and back again. I had planned this route because it was the least hilliest option in the area, but the road turned out to be surprisingly undulating. I ate, drank and slept well on Friday and throughout the week meaning I had given myself my best chance at performing well on Saturday.
Saturday morning was fairly warm when I left the house. For the first few kilometres I was still debating what my plan was for the run. P&D called for a straight 32km Long Run, but I had other ideas as I was still not convinced that running DCM in 3hr 15min was too much for me. Also, I turned a similar equivalent run into a PMP run when training for the Connemarathon at this same stage of the plan and it had turned out very well.
The first 9km was nice and handy and I decided to do the final 23km at 4:37min/km, being careful not to go out too fast in the first few kilometres. I remember passing a fella asleep on the bench outside Tigh Phádraigín's pub! By the time I came to my drop-off at the Connemara Coast Hotel, I was already quite thirsty. Had 500ml of water and a banana and soon after started the PMPs.
The pace felt OK all the way into Salthill (catching the tail end of the Galway Bay HM) and all the way back to the Connemara Coast for the second 500m and banana. But the following km was quite slow, mostly because of fumbling around with the bottle and banana. Once I had finished them, I found it difficult to keep up the pace. I don't know why I thought of it, but I figured I wasn't concentrating enough. Once I concentrated on form I found I was on target again.
Coming past the pub pub again I saw the same a fella still asleep on the bench - at least 90 minutes he was asleep! Anyway just past this pub is a longish hill, the highest of the day, slowed down a bit on the hill, and picked up again on the far side. All the way to Spiddal was grand, but coming to the last 800m I hit a wall.
The last 800m is all uphill and I knew I wasn't going to hit the pace. I slowed down slightly and from there I couldn't stop slowing down. The last km was by far the slowest at 5:59min/km
The run was very, very good, but the pace leaves zero room for error - anything could happen on DCM-day.
The plan is now 3hr 20min which is around 4:42min/km. Not a hell of a lot slower at all, but I think it is achievable with the training I have put in.
Garmin Link
Meanwhile, I'm gonna taper like it's 1999
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Sunday
Rest
Monday
Rest, again. I banked this day a few weeks ago
Cycling: 16.5km home from work. Picked up some zinc oxide tape from a generous cambo_gueno. No more bloody nips (hopefully!)
Tuesday
Running: 11km recovery to work. I didn't feel like the scheduled strides would be a good idea as I feel a few niggles (no, it's not taper madness, I think!). One in my knee and the other in the groin. Taper will sort that out hopefully.0 -
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Where to start with this report?! I had such a blast yesterday!
It started on the drive back from Spiddal to Carna - the Twelve Bens and the Maamturks looked amazing on Saturday so I was in a great mood already arriving at the Carna Bay Hotel. Also it was perfect running conditions. The organising club were local Connemara triathlon club, TríSpórt who had a weekend-long festival of running, including a Chi running workshop with Catherina McKiernan. A large finishing-archway greeted us with Bruce Springsteen blaring :cool: 150 were taking part and the registration was easy-peasy with a nice little goodie bag.
Warmup
I did a makey-uppy warmup about 15 minutes beforehand - a few strides building up to around race pace. Immediately I felt like I hadn't the bounce in my stride I had a few weeks ago around the time of the Rathfarnham 5km. After having read a few articles on the bus to Galway on Friday about mental strength in races, I knew not to let this bother me.
Just before the Race Director's (boardsie Ronanmac) instructions, I made my way back to the start line and hung around very close to the front. At home I had looked at last year's results and spoke to Rónán about his expectations for winning time so I judged that I should be close to the front and lined up in around the third line.
The Race
Once the gun went everyone around me went out about the same pace as the expected leaders, meaning I went out too fast too :rolleyes: Not the first time me or anybody has made or will make that mistake! The first 250m were at 3:15min/km pace. It was very exciting though to be so close to the leaders for so long (for about 500m), especially with Catherina McKiernan running too. The first km split was 3:46min/km - way too fast! Just before the 1km mark I was on my own with about 14 people ahead of me in different groups.
I passed out a few people in the second km despite slowing down unintentionally. Crossing over the bridge to the island Mweenish got a little bit tough because of the headwind. Second km in 4:02min/km, still a bit too fast for me.
In the third km I slowed again, to 4:18min/km and here I was passed by the second local TríSpórt runner, Brian. I kept him and the second lady, Niamh in my sights all the way over the small hills to the 5km turnaround - the fourth and fifth splits in 4:24 and 4:29. I picked up a small bottle of water at the turnaround water station.
I saw Brian and Niamh running close together and figured it might be worth my while catching up and using them to shelter from the wind. I decided to take the initiative and go up front and see if they stayed with me but Brian was happy to just have me run beside him. It stayed like this over the next few kms - 6th, 7th & 8th splits in 4:07, 4:13, 4:18. I don't think Niamh stayed right with us for very long but must have been very close.
From the 7th km onwards I felt very good and I knew I was going to get a good finishing time. Brian and I stayed side by side all the way and every time I felt like pushing on he stayed right with me, just like a GAA player marking his man! The 9th km was slower because of a hill and for a second I thought we would catch the next guy up when he stopped to walk, but never happened.
Coming down to the village again I knew I had a kick in me and I kept putting it off until I felt Brian couldn't keep up. Turning the corner into the last 200m I kept upping the pace and he kept coming at me with the spectators cheering us both on for the sprint finish (mostly him). With about 20m to go, elbow to elbow, he just got ahead of me and finally beat me by 1 second :pac:
10km in 42:09, 17th place.
Garmin Link
It was such a satisfying race, despite being outrun in the final sprint and not getting the time I was hoping for. I guess it was because I pushed myself to the very limit and left nothing on the course (except for a mouthful of vomit after the line!) The PB was big - 3 minutes off my unofficial time and 4 minutes off the official one from the Great Ireland Run in April.
The organisation was excellent. The course was well-laid out, marked and marshalled, and the Carna locals out supporting too. Lapsed boardsie MarySamsonite provided me with a clean tshirt after I puked on my race tshirt meaning I could hang around the hotel a while longer!
PS A highlight of the race was seeing Catherina McKiernan running towards me just before the turnaround. She has a very impressive style, especially in the power in her arms. I finished 12 places behind her
I have a real appetite for shorter races now and can't wait to do more after DCM. I like to plan ahead after marathons so that I'm not in a limbo deciding what direction to take. So I am definitely going to focus on doing more races between 5km and Half Marathon, but the question is how. Really enjoying running 0 -
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Micilin Muc wrote: »Where to start with this report?! I had such a blast yesterday!
It started on the drive back from Spiddal to Carna - the Twelve Bens and the Maamturks looked amazing on Saturday so I was in a great mood already arriving at the Carna Bay Hotel. Also it was perfect running conditions. The organising club were local Connemara triathlon club, TríSpórt who had a weekend-long festival of running, including a Chi running workshop with Catherina McKiernan. A large finishing-archway greeted us with Bruce Springsteen blaring :cool: 150 were taking part and the registration was easy-peasy with a nice little goodie bag.
Warmup
I did a makey-uppy warmup about 15 minutes beforehand - a few strides building up to around race pace. Immediately I felt like I hadn't the bounce in my stride I had a few weeks ago around the time of the Rathfarnham 5km. After having read a few articles on the bus to Galway on Friday about mental strength in races, I knew not to let this bother me.
Just before the Race Director's (boardsie Ronanmac) instructions, I made my way back to the start line and hung around very close to the front. At home I had looked at last year's results and spoke to Rónán about his expectations for winning time so I judged that I should be close to the front and lined up in around the third line.
The Race
Once the gun went everyone around me went out about the same pace as the expected leaders, meaning I went out too fast too :rolleyes: Not the first time me or anybody has made or will make that mistake! The first 250m were at 3:15min/km pace. It was very exciting though to be so close to the leaders for so long (for about 500m), especially with Catherina McKiernan running too. The first km split was 3:46min/km - way too fast! Just before the 1km mark I was on my own with about 14 people ahead of me in different groups.
I passed out a few people in the second km despite slowing down unintentionally. Crossing over the bridge to the island Mweenish got a little bit tough because of the headwind. Second km in 4:02min/km, still a bit too fast for me.
In the third km I slowed again, to 4:18min/km and here I was passed by the second local TríSpórt runner, Brian. I kept him and the second lady, Niamh in my sights all the way over the small hills to the 5km turnaround - the fourth and fifth splits in 4:24 and 4:29. I picked up a small bottle of water at the turnaround water station.
I saw Brian and Niamh running close together and figured it might be worth my while catching up and using them to shelter from the wind. I decided to take the initiative and go up front and see if they stayed with me but Brian was happy to just have me run beside him. It stayed like this over the next few kms - 6th, 7th & 8th splits in 4:07, 4:13, 4:18. I don't think Niamh stayed right with us for very long but must have been very close.
From the 7th km onwards I felt very good and I knew I was going to get a good finishing time. Brian and I stayed side by side all the way and every time I felt like pushing on he stayed right with me, just like a GAA player marking his man! The 9th km was slower because of a hill and for a second I thought we would catch the next guy up when he stopped to walk, but never happened.
Coming down to the village again I knew I had a kick in me and I kept putting it off until I felt Brian couldn't keep up. Turning the corner into the last 200m I kept upping the pace and he kept coming at me with the spectators cheering us both on for the sprint finish (mostly him). With about 20m to go, elbow to elbow, he just got ahead of me and finally beat me by 1 second :pac:
10km in 42:09, 17th place.
Garmin Link
It was such a satisfying race, despite being outrun in the final sprint and not getting the time I was hoping for. I guess it was because I pushed myself to the very limit and left nothing on the course (except for a mouthful of vomit after the line!) The PB was big - 3 minutes off my unofficial time and 4 minutes off the official one from the Great Ireland Run in April.
The organisation was excellent. The course was well-laid out, marked and marshalled, and the Carna locals out supporting too. Lapsed boardsie MarySamsonite provided me with a clean tshirt after I puked on my race tshirt meaning I could hang around the hotel a while longer!
PS A highlight of the race was seeing Catherina McKiernan running towards me just before the turnaround. She has a very impressive style, especially in the power in her arms. I finished 12 places behind her
I have a real appetite for shorter races now and can't wait to do more after DCM. I like to plan ahead after marathons so that I'm not in a limbo deciding what direction to take. So I am definitely going to focus on doing more races between 5km and Half Marathon, but the question is how. Really enjoying running
Great racing, well done on the PB. Nice report too.
You're right about the shorter stuff, I'm currently researching the best sub 40 10k training plan for after the marathon.
Watch that cold\flu, you've the hard work done, so don't force anything.0 -
RunningKing wrote: »Great racing, well done on the PB. Nice report too.
You're right about the shorter stuff, I'm currently researching the best sub 40 10k training plan for after the marathon.
Watch that cold\flu, you've the hard work done, so don't force anything.
Thanks
Have you bought Daniels Running Formula yet? There's a Kindle edition available. I reckon you could go sub-40 on the prescribed Blue Advanced Plan. 16 weeks with weekly mileage of 45 to 52 miles.
"Don't force anything" - that's exactly the kind of thing I would stupidly do until somebody points it out to me. A long night's sleep should help me keep the flu at bay. An easy 11km scheduled for the morning - I'll decide on that when I wake up.0 -
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RunningKing wrote: »actually, I was talking to my Physio, Mark Kenneally (Irish Olympic Marathon runner) yesterday about that book.
He reckons that the sort of milage and sessions that the book calls for, he could never do, without causing injury or illness to himself!!
He was specifically referring to the amount of MP runs and the extent of MP runs that the book calls for.
Interesting perspective from an elite!
That's interesting. It musn't be the mileage that he can't do - Daniels don't prescribe a certain mileage, but leave it up to the runner to choose a peak mileage and then prescribe a relative percentage of that mileage for each week. There are definitely a lot of MP runs alright, a lot more than P&D.
Did you get any insight into his own training programme?Have been reading your log for the last few months (well since we met on an LSR a while back). The progress that you have made is amazing. Super PBs (the half, 5k, 10k) and training for DCM.
Thanks! I've been keeping an eye on your log recently too - I really like your attitude towards training and goals, especially since you have a lot less time on your hands than I do!Oisin11178 wrote: »Dont be in the logs much so ill wish you good luck for dcm now, if you see me during the race it means your ****ed :P
Cheers man! Enjoy your pacing duties - another weekend, another marathon!0 -
Tuesday
Running: A day of rest
Cycling: 24km to and from work.
Wednesday
Cycling: 12km to work.
Running: 11km with strides was scheduled but I didn't feel well enough. Got to bed early.
Thursday
I worked from home today so I could get better - luckily my bosses were happy enough with that. I went to the chemist again after work to get a second opinion. I was told I don't have a flu, or a cold, but am just really stuffed up. She recommended Vicks, manuka honey and hot whiskey.
I had been off the alcohol since the start of September until the marathon, but I have to break that now with the whiskey I got some Jack Daniels in the off-licence - they didn't have any Pfitzinger & Douglas left (where's the cr^ppy joke smiley when you need it!)
Going for an easy 6km now.0 -
Micilin Muc wrote: » I got some Jack Daniels in the off-licence - they didn't have any Pfitzinger & Douglas left (where's the cr^ppy joke smiley when you need it!)
Ba dum tish............
dont give up the day job :-)0 -
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Micilin Muc wrote: »I have a real appetite for shorter races now and can't wait to do more after DCM. I like to plan ahead after marathons so that I'm not in a limbo deciding what direction to take. So I am definitely going to focus on doing more races between 5km and Half Marathon, but the question is how. Really enjoying running
With this in mind, today I registered for the Art O'Neill Ultra :rolleyes:0 -
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Thursday
Running: 6km Recovery around Bushy Park. Nice and easy, didn't push the pace at all.
Friday
Rest
Saturday
Running: 13km with 3 x 1600m at 5km Race Pace (VO2 Max). I hit just under the target on each rep. I went from An Spidéal to Na Forbacha and back. Spent the rest of the day with Vicks VapoRub.
Sunday
Running: 10km Recovery with 8 x 100m strides. I took the bog road up to Bóthar Trasna to An Criarach. As it was such a clear day, I could see the Twelve Pins, the Maamturks and the Hell of the West in the distance :cool:
Monday
Running: 21km home from work - Dún Laoghaire to Rathfarnham via Ballinteer and a few loops of Bushy Park.
A new cause for concern is my ankle. I felt it sore last week, on the outside of my left foot just below the bone. I didn't knock it or twist or sprain it, but it feels bruised
It's a tiny bit sore for the first few kms but goes away. Always sore to the touch. At least my congestion is more or less gone 0 -
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