Chucky ár Lá... DigDig's gonna get you!

Mr Slow

digger2d2 wrote: »

Headed over to Marlay this morning, lovely weather for a run and lot of people about......Tried to run on the grass when I could (which is something I don't normally do but should).......

I saw a girl I recognized from somewhere and when I passed her on my second loop she was laughing at me looking all confused and trying to figure out how I knew her.... Of course I should have stopped and asked her how I knew her but that would have put undue pressure and temptation on her.....;)

Anyway....4.34 miles at 8:13 pace

Did she not recognise you with your clothes on?

RayCun

He'd already eaten the banana

Mr Slow

RayCun wrote: »

He'd already eaten the banana

That man was born prepared, they found a banana secreted on/in his person on the way back through the airport on his recent ski trip.:eek:

claralara

mrslow wrote: »

That man was born prepared, they found a banana secreted on/in his person on the way back through the airport on his recent ski trip.:eek:

Some powerful scanners they must have in the airport to pick up something that small. Maybe I won't get away with the tweezers and aerosol I've hidden in my bag for the weekend. *Toddles off to repack*

digger2d2

claralara wrote: »

Some powerful scanners they must have in the airport to pick up something that small. Maybe I won't get away with the tweezers

Eh........Leave the tweezers with me.....;)

digger2d2

Wasn't really planning on running today but the weather was just too good...

8.47 Miles @ 8:42 pace

Scratchy throat this evening:mad: I hope it doesn't develop.......

showit

good running keep it up

Mr Slow

digger2d2 wrote: »

Wasn't really planning on running today but the weather was just too good...

8.47 Miles @ 8:42 pace

Scratchy throat this evening:mad: I hope it doesn't develop.......

Nice running and that's taper talk!

jcsmum

digger2d2 wrote: »

Wasn't really planning on running today but the weather was just too good...

8.47 Miles @ 8:42 pace

Scratchy throat this evening:mad: I hope it doesn't develop.......

Man flu twice since Christmas..... what are the chances!

digger2d2

jcsmum wrote: »

Man flu twice since Christmas..... what are the chances!

- I'd actually say that I've had a cold/sore throat at least a half dozen times since the middle of the last Adidas series...Not at all like me so I must look more closely at nutrition as my mileage increases....

Mr Slow

I've signed up chief, your turn!:D

digger2d2

Went out this afternoon for a loosener and to get five runs in this week.....

Did 3.07 miles at 8:37 pace - Felt quite lightheaded and perspired far more than I should have, hopefully that will be the back of the dose I have!

digger2d2

So, a pretty good week - 5 Runs...

Mon - 11.1 Miles @ 8:49
Tues - 4.56 Miles @ 7.58
Thurs - 4.34 Miles @ 8:13
Fri - 8.47 Miles @ 8:42
Sun - 3.02 Miles @ 8:37

WTD - 31.49 Miles

MTD - 72.70 Miles

Mileage is improving and my training pace has improved......I've got to start looking after myself a bit better now re; Nutrition etc. Not sure what sort of race I'll run in Mallow but if I can kick this cold early in the coming week I'm hoping to set a PB.

Mr Slow

digger2d2 wrote: »

So, a pretty good week - 5 Runs...

Mon - 11.1 Miles @ 8:49
Tues - 4.56 Miles @ 7.58
Thurs - 4.34 Miles @ 8:13
Fri - 8.47 Miles @ 8:42
Sun - 3.02 Miles @ 8:37

WTD - 31.49 Miles

MTD - 72.70 Miles

Mileage is improving and my training pace has improved......I've got to start looking after myself a bit better now re; Nutrition etc. Not sure what sort of race I'll run in Mallow but if I can kick this cold early in the coming week I'm hoping to set a PB.

That's all quite quick, if you're running in high gear all the time you'll wear yourself out.

digger2d2

I met up with The Sorcerer's (Menopause) Apprentice (mrslow) this morning to discuss 'Competitive Runner', P&D, VO2 Max and Lactic Threshold......He kindly printed me out a 10 week training schedule for the Cork Marathon, which, despite the remnants of man flu and a sore neck again, I went out and did the first part of the plan tonight..

11.5 Miles @ 9:16 pace

It's a pretty serious plan for an old man...;)

Mr Slow

digger2d2 wrote: »

It's a pretty serious plan for an old man...;)

If Meno got his zimmer frame through the 18 week schedule, you'll do fine! :pac:

claralara

digger2d2 wrote: »

It's a pretty serious plan for an old man...;)

I checked it out earlier...it looks eh interesting... I just hope you both leave me some good sh1t in yisser wills!

digger2d2

claralara wrote: »

I checked it out earlier...it looks eh interesting... I just hope you both leave me some good sh1t in yisser wills!

Please note; To claralara I leave my finest banana....Sorry jcsmum but it's time for me to move on

Mr Slow

claralara wrote: »

I checked it out earlier...it looks eh interesting... I just hope you both leave me some good sh1t in yisser wills!

I'll leave you a lone:D

menoscemo

digger2d2 wrote: »

I met up with The Sorcerer's (Menopause) Apprentice (mrslow) this morning to discuss 'Competitive Runner', P&D, VO2 Max and Lactic Threshold......He kindly printed me out a 10 week training schedule for the Cork Marathon

Sorcerer :eek:
So we've roped another one in eh? On a serious note, where did this 10 week plan come from? Quickest one I know is 12 weeks. I wouldn't listen to much advice MrSlow gives you, he's improving alright; only 95% of what he says nowaday is wrong :pac:

So are you gonna join the magnificent 4 hr pacers or are you gonna do like Mr Slow*?


* Go out too fast and blow up :P

digger2d2

menoscemo wrote: »

Sorcerer :eek:
So we've roped another one in eh? On a serious note, where did this 10 week plan come from? Quickest one I know is 12 weeks. I wouldn't listen to much advice MrSlow gives you, he's improving alright; only 95% of what he says nowaday is wrong :pac:

So are you gonna join the magnificent 4 hr pacers or are you gonna do like Mr Slow*?


* Go out too fast and blow up :P

Yeh...I think it was a 12 week one but the maths don't work out;) I am planning to run with/near the 4 hour pacers and if all is good with a few miles left I'll aim to eek out some extra pace....Need to do a conservative Marathon a I fupped up my first one!

jcsmum

digger2d2 wrote: »

Please note; To claralara I leave my finest banana....Sorry jcsmum but it's time for me to move on

I'm devestated :rolleyes:

Am happy that you are taking the plunge again... and by that I mean doing the Cork marathon.

menoscemo

digger2d2 wrote: »

I am planning to run with/near the 4 hour pacers and if all is good with a few miles left I'll aim to eek out some extra pace.

Nice You'll be well able for it. I suggested to Mr Slow that he just go for a conservative sub 4 attempt but he seems to have developed a sense of bravado.

It looks like Myself and Aimman will be the 4hr pacers btw.

rainbow kirby

Big dirty Indian takeaway for Menopause the night before just so nobody is tempted to go behind him for the entire race :pac:

jcsmum

menoscemo wrote: »

Nice You'll be well able for it. I suggested to Mr Slow that he just go for a conservative sub 4 attempt but he seems to have developed a sense of bravado.

It looks like Myself and Aimman will be the 4hr pacers btw.

Mr Slow

menoscemo wrote: »

I wouldn't listen to much advice MrSlow gives you, he's improving alright; only 95% of what he says nowaday is wrong :pac:

I aspire to be the authority on all subjects someday, what's it like?

menoscemo wrote: »

So are you gonna join the magnificent 4 hr pacers or are you gonna do like Mr Slow*?
* Go out too fast and blow up :P

Who's a nasty bast5rd then?

I ran 4:15 in Dublin with no base and a very low mileage program, you're bitchin at me to go 75 in Mallow and slagging me for wanting a faster time in Cork, if you're going to insist on rabitting on, please be consistent.:P

menoscemo

mrslow wrote: »

I ran 4:15 in Dublin with no base and a very low mileage program, you're bitchin at me to go 75 in Mallow and slagging me for wanting a faster time in Cork, if you're going to insist on rabitting on, please be consistent.:P

You're more than capable of going sub 75 in mallow based on your training times.
Marathon is a different beast, you haven't trained properly for Cork.

It would be much wiser to be conservative and finish strong. Once you have a Positive memory of running a marathon (i.e. finishing feeling like you have lots left in the tank) it's a great base (mental more than physical) for attacking a future marathon and going for a faster time.

Look at Brianderunner, he blew up early in 2 or 3 faster marathon attempts in a row so decided to take a conservative approach in Dublin last year, aiming for 3.30. He finished like a train in 3.26 (faster than his previous attempts to run 3.10-3.20) by pushing on in the last 5 miles, and used this as a base to do 3:12 in barcelona (would have gone sub 3;10 but for cramp). He is now targetting sub 3.

Basically once you get to a place in your head that the distance is not a problem, then you can go for a really fast marathon. I'd say if you go out for a 4 hour marathon and feel good at 20 miles you can push on and hit about 3:55. If you go out for a 3:45-3:50 marathon you might finish in the same time but slowing up. The first option is a much more positive feeeling to come away from a marathon with.

Mr Slow

menoscemo wrote: »

You're more than capable of going sub 75 in mallow based on your training times.
Marathon is a different beast, you haven't trained properly for Cork.

It would be much wiser to be conservative and finish strong. Once you have a Positive memory of running a marathon (i.e. finishing feeling like you have lots left in the tank) it's a great base (mental more than physical) for attacking a future marathon and going for a faster time.

Look at Brianderunner, he blew up early in 2 or 3 faster marathon attempts in a row so decided to take a conservative approach in Dublin last year, aiming for 3.30. He finished like a train in 3.26 (faster than his previous attempts to run 3.10-3.20) by pushing on in the last 5 miles, and used this as a base to do 3:12 in barcelona (would have gone sub 3;10 but for cramp). He is now targetting sub 3.

Basically once you get to a place in your head that the distance is not a problem, then you can go for a really fast marathon. I'd say if you go out for a 4 hour marathon and feel good at 20 miles you can push on and hit about 3:55. If you go out for a 3:45-3:50 marathon you might finish in the same time but slowing up. The first option is a much more positive feeeling to come away from a marathon with.

As much as it kills me to say, you speak some sense.

I suppose I'm looking at it like this, I could run 8:30 min miles for at least 15 at the moment and with 10 more weeks to train should be able to hold that or close enough for mustard for another 9, I shall ponder it some more and sure these decisions sometimes make themselves.

By the by I discovered yesterday that you're actually younger than I, so I'm going to find it difficult to take any notice of you going forward. :pac::P

digger2d2

digger2d2 wrote: »

Please note; To claralara I leave my finest banana....Sorry jcsmum but it's time for me to move on

jcsmum wrote: »

I'm devestated :rolleyes:

Totally understandable.....However, maybe the two of you can......share it!:pac:

digger2d2

Glad to see you were all chatting in my absence :pac: The plan for today was to do 8 miles, 2 warm-up - 4 at lactate threshold - 2 warm down.....

There were a couple of things at play here...1. I've no real idea what my lactate pace is or should be and 2. I hadn't eaten anything since 8.30 this morning so was starving and decided it would be sensible to curtail the plan somewhat so I dispensed with the warm down..

I did loops of Marlay so the odd laps were uphill hence the slower times (and extra effort to get there!!)

Mile 1 - Warm-up @ 8:51 / Mile 2 - Warm-up @ 8:42

Mile 3 @ 8:11, Mile 4 @ 7.23, Mile 5 @7.57, Mile 6 @ 7:20



Warm-down was a greedily consumed fillet steak sandwich....mmmmmmm:D

claralara

digger2d2 wrote: »

Warm-down was a greedily consumed fillet steak sandwich....mmmmmmm:D

Bit early in your training to be eating like me you little piggie...

jcsmum

digger2d2 wrote: »

Totally understandable.....However, maybe the two of you can......share it!:pac:

Jeez, somebody thinks highly of themselves :rolleyes:

Mr Slow

claralara wrote: »

Bit early in your training to be eating like me you little piggie...

Nobody in the history of the marathon eats as much as you!:pac:

digger2d2

claralara wrote: »

Bit early in your training to be eating like me you little piggie...

But it was...DELICIOUS....a little sea salt cracked over it and..I'm hungry again!!

jcsmum wrote: »

Jeez, somebody thinks highly of themselves :rolleyes:

It's all bravado...I'm actually a little shy and short on confidence :P

mrslow wrote: »

Nobody in the history of the marathon eats as much as you!:pac:

You two are like BFF's.......:eek:

Mr Slow

digger2d2 wrote: »

Glad to see you were all chatting in my absence :pac: The plan for today was to do 8 miles, 2 warm-up - 4 at lactate threshold - 2 warm down.....

There were a couple of things at play here...1. I've no real idea what my lactate pace is or should be and 2. I hadn't eaten anything since 8.30 this morning so was starving and decided it would be sensible to curtail the plan somewhat so I dispensed with the warm down..

I did loops of Marlay so the odd laps were uphill hence the slower times (and extra effort to get there!!)

Mile 1 - Warm-up @ 8:51 / Mile 2 - Warm-up @ 8:42

Mile 3 @ 8:11, Mile 4 @ 7.23, Mile 5 @7.57, Mile 6 @ 7:20



Warm-down was a greedily consumed fillet steak sandwich....mmmmmmm:D

Your tempo runs should be even paced at a comfortably hard pace, Macmillan will give you a good indication after Sunday's race what pace you should be aiming for but you should feel pretty fresh at the end of the run, it should also be on the flat as any hills mean extra effort which goes against the required even effort. You should also complete the run with a warm down to clear out any lactic acid you may have built up and it will also make your legs feel less 'heavy'.

digger2d2

Once again I threw caution to the wind with the training......

5.25 miles at 7:34 pace:eek:

digger2d2

Mallow 10 Mile tomorrow

Early start for the train and the clock going forward :mad:

RacoonQueen

What time are yee setting off at?

digger2d2

RacoonQueen wrote: »

What time are yee setting off at?

Myself and RK have a 06:50 (nee 05.50) departure from Pram Springs - Red line to Heuston....Train is at 08.25....

RacoonQueen

digger2d2 wrote: »

Myself and RK have a 06:50 (nee 05.50) departure from Pram Springs - Red line to Heuston....Train is at 08.25....

Rough. I'll warm and comfy in bed at that time dreaming of you guys. Way I feel now though I could totally race 10 miles tomorrow!

menoscemo

digger2d2 wrote: »

Myself and RK have a 06:50 (nee 05.50) departure from Pram Springs - Red line to Heuston....Train is at 08.25....

Is the first one at 6:50 or 7am? I'll be jogging down to the Kylemore stop so Should see youse on the tram.

digger2d2

Met up with RK, Menopause, Spaghetti, mrslow and OCD and headed off on a road trip....I was confident of a PB as my previous training run was a remarkably easy 5.25 miles at 7:34 pace --- However, when I switched my Garmin on in Mallow I realised the 7:34 captured was the last mile I'd run and not the average doh!

Anyway, gun goes off and I kept right behind the sub 80 pacers until the balloons started to annoy me so I overtook them....First mile was in 7.40 as was the second, spaghetti came alongside me and suggested I was going to fast...He was right! At this point I realised I had my Garmin set for mile laps (from a recent training session) so I'd no indication of my average pace and was afraid to start playing with the buttons.....

Mile 3 was at 7:30 pace which again was too fast so I allowed some of the runners around me to go on ahead and dropped my pace to put in some consolidation miles at just below 8 minute pace.....I did this, making sure I was doing 7.54's and 7.55's for the next five miles and then pushed on again for the last two in 7:40 and 7:20 respectively.....Those runners who I had let go earlier were all overtaken in either the last or penultimate mile which felt good:D

Finishing time of 77:23 for a PB by over 4 mins

Good fun with the lads for the day and a special thanks goes to claralara for supplying me with a goodie bag

RayCun

digger2d2 wrote: »

At this point I realised I had my Garmin set for mile laps (from a recent training session) so I'd no indication of my average pace and was afraid to start playing with the buttons

That's my normal setup, for training and races. Previous miles are in the past, all you can change is your pace in the current mile...

Brianderunner

You're the 1/3 fav in my book for the public humiliation in Dunshaughlin after yesterday, i'll have to come over just for that. Better start upping the mileage!

Mr Slow

Brianderunner wrote: »

You're the 1/3 fav in my book for the public humiliation in Dunshaughlin after yesterday, i'll have to come over just for that. Better start upping the mileage!

If we both go sub 4 what then?

menoscemo

Brianderunner wrote: »

You're the 1/3 fav in my book for the public humiliation in Dunshaughlin after yesterday, i'll have to come over just for that. Better start upping the mileage!

I heard it's for the entire race series.

Brianderunner

menoscemo wrote: »

I heard it's for the entire race series.

Mini marathon too of course. Helicopter waiting at the finish in Cork

jcsmum

Well done A, great running and great time!

Mr Slow

menoscemo wrote: »

I heard it's for the entire race series.

As discussed last night I may not be able to run the series and would miss out on seeing Digger in the tights.

chinguetti

Dunshauglin is where the loser will do the honourable thing.

Well done on yesterday, great time and plenty to power you on during the long summer evenings.