Dublin Marathon 2012 - 'Improvers' thread

RunningKing

An interesting article on last 4 weeks of marathon training - some very good points in here. (the 'advice' bit is interesting as opposed to the 30 day schedule - we all have our own plans)

http://www.pponline.co.uk/encyc/marathon-training-planning-a-30-day-running-programme-702

trigger26

RunningKing wrote: »

thats a savage long run with 22 miles at PMP!

I reckon you need to slow down on your pace before you do yourself some damage. The first goal is to make it to the start line without injury.

22miles at PMP - either your underestimating your PMP or your running too hard in training!!!

I'll be gunning for 3:20 myself - not going with any pacers - just going to run my own race - I reckon there'll be a few boardsie's at the same pace.

Thanks RunningKing, I was running with 3 lads who are aiming for sub 3.10 yesterday and I felt good all way round, it's been a good year running. Like you said, getting to the line is key as is getting around the course.
I've a coach who I've been working with over last 2 months, I stick the weekly training schedule up on my blog (Break 4 or Bust!) every week, if anyone wants the link just check out my profile.

Micilin Muc

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|14|4|32.71m|332.04m| Missed two midweek runs due to bad cold but good recovery at end of week to get back into swing of it.
4|Mike D|HH Inter 1|14|5|33m|375.1m|Got all my runs in this week. Step back week so tookit relatively easy. Looking forward to the second and final 20miler on Sunday:D
5|beeduybe|P&D:33-55|13|5|49m|563m|Another good weeks training including a 20 miler with 10 miles at MP
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|14|6|46.44|397.89|tough 18m LSR done today with 9 @ MP (nearly):o highest mileage week for me and highest mileage month @170m for the month!|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|11|4|31 m|383m|Poor week with missing a few runs and cutting miles, Charleville half marathon yesterday PB 1:29. Deligted with steady splits and feeling good all the way around. Tough week ahead with 21 mile LSR on Sat.
15|shels4ever|just run||9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
16|jester1980|HH IINT 1|12|4|63km|511.5|20 MIle run done on sat at a nice slow pace 9.30 min miles. Shoulder gave me little grief this week which is good, had physio and accupunture on it.
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|11|4|52km|661km| Another week with weekend nite shift getting in the way of 20m LSR. Doing it tom. morning and pushing plan out by a day ... injury here I come !
19|RedB|P&D - 55|5|5|55M|480M|Tough Week. Still feeling a bit under the weather with migraines and eye strain. Went for eye test but no problem there. Might be not enough sleep as only getting 6-6.5hrs last while. Changed training plan at weekend and got a good tough long run done. Tired still :rolleyes:.
20|Trigger26 |Club coach sub 3.30|14|5|45M|453M|Got back running Tuesday and concentrated on slow mileage runs, did long run today of 22M @ 7.44 pace, delighted.
21|Jim0 |P&D - 55|14|4|74.83km|966.43km|Did the Eco2Run in Dublin Port as an "assisted PMP 20-miler" on Sunday, slightly above and beyond what P&D required but seems to have been worth it. Still happy with things, looking forward to taper after this week.
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|11|5|50m|603m|Last weeks long run on a Sunday threw my week out a bit. Kept the intervals on Tuesday and a 12m tempo on Wed - felt tight hamstrings as a result. 20m LSR on Sat at 7:57(ave mile) - 8 of these were at MP.


Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!

D Chief

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|14|4|32.71m|332.04m| Missed two midweek runs due to bad cold but good recovery at end of week to get back into swing of it.
4|Mike D|HH Inter 1|14|5|33m|375.1m|Got all my runs in this week. Step back week so tookit relatively easy. Looking forward to the second and final 20miler on Sunday:D
5|beeduybe|P&D:33-55|13|5|49m|563m|Another good weeks training including a 20 miler with 10 miles at MP
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|14|6|46.44|397.89|tough 18m LSR done today with 9 @ MP (nearly):o highest mileage week for me and highest mileage month @170m for the month!|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|11|4|31 m|383m|Poor week with missing a few runs and cutting miles, Charleville half marathon yesterday PB 1:29. Deligted with steady splits and feeling good all the way around. Tough week ahead with 21 mile LSR on Sat.
15|shels4ever|just run||9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
16|jester1980|HH IINT 1|12|4|63km|511.5|20 MIle run done on sat at a nice slow pace 9.30 min miles. Shoulder gave me little grief this week which is good, had physio and accupunture on it.
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|11|4|52km|661km| Another week with weekend nite shift getting in the way of 20m LSR. Doing it tom. morning and pushing plan out by a day ... injury here I come !
19|RedB|P&D - 55|5|5|55M|480M|Tough Week. Still feeling a bit under the weather with migraines and eye strain. Went for eye test but no problem there. Might be not enough sleep as only getting 6-6.5hrs last while. Changed training plan at weekend and got a good tough long run done. Tired still :rolleyes:.
20|Trigger26 |Club coach sub 3.30|14|5|45M|453M|Got back running Tuesday and concentrated on slow mileage runs, did long run today of 22M @ 7.44 pace, delighted.
21|Jim0 |P&D - 55|14|4|74.83km|966.43km|Did the Eco2Run in Dublin Port as an "assisted PMP 20-miler" on Sunday, slightly above and beyond what P&D required but seems to have been worth it. Still happy with things, looking forward to taper after this week.
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|11|5|50m|603m|Last weeks long run on a Sunday threw my week out a bit. Kept the intervals on Tuesday and a 12m tempo on Wed - felt tight hamstrings as a result. 20m LSR on Sat at 7:57(ave mile) - 8 of these were at MP.


I haven't updated the table in a few weeks. So this is how my training has gone for the past 4 weeks:

Week 11: On track until missing my planned 32k LSR on the Sunday. 4 runs. 58.7km

Week 12: Did 3 midweek 10k runs (one was a 5x600 intervals) and 15k on Sunday. 4 runs. 45.6km

Week 13: No runs Mon to Thurs, then did 16k, 8k recovery and 32k LSR. 3 runs. 56.1km

Week 14: Another restricted week due to sore right foot or ankle and also my wife was away for the week, so it was hard to get time to run. I awoke on Monday morning with a sore right foot and swelling around my ankle. Pain is just below the ankle on the inside of the foot. I didn't feel a thing during Sunday morning's LSR or later that day. So, I rested Mon and Tues. I was itching to get out running, especially after missing a few runs lately, and I don't think it any more than a niggle, so I did 12k GA run on Wed. Foot was sore at the start but got it done ok. I had no chance to run on Thurs or Saturday, but I did 5x1000m intervals on Friday (14k total) and a 30k (23k PMP) on Sunday. My foot seems to be getting a bit better today. It can't be a serious problem if I can run 30k on it. 3 runs. 54.9k

I aim to get back on track this week and do the third scheduled 32k LSR.

I had been wondering about my target time for DCM, but after the last few weeks I have decided to just aim for 4 hours. I did 4 hours in May this year and had been hoping to improve that a bit, but having aimed at 4 hours in last year's DCM, and failed, I'll be happy to achieve that this year.

RedB

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|14|4|32.71m|332.04m| Missed two midweek runs due to bad cold but good recovery at end of week to get back into swing of it.
4|Mike D|HH Inter 1|14|5|33m|375.1m|Got all my runs in this week. Step back week so tookit relatively easy. Looking forward to the second and final 20miler on Sunday:D
5|beeduybe|P&D:33-55|13|5|49m|563m|Another good weeks training including a 20 miler with 10 miles at MP
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|14|6|46.44|397.89|tough 18m LSR done today with 9 @ MP (nearly):o highest mileage week for me and highest mileage month @170m for the month!|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|11|4|31 m|383m|Poor week with missing a few runs and cutting miles, Charleville half marathon yesterday PB 1:29. Deligted with steady splits and feeling good all the way around. Tough week ahead with 21 mile LSR on Sat.
15|shels4ever|just run||9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
16|jester1980|HH IINT 1|12|4|63km|511.5|20 MIle run done on sat at a nice slow pace 9.30 min miles. Shoulder gave me little grief this week which is good, had physio and accupunture on it.
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|11|4|52km|661km| Another week with weekend nite shift getting in the way of 20m LSR. Doing it tom. morning and pushing plan out by a day ... injury here I come !
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|14|5|45M|453M|Got back running Tuesday and concentrated on slow mileage runs, did long run today of 22M @ 7.44 pace, delighted.
21|Jim0 |P&D - 55|14|4|74.83km|966.43km|Did the Eco2Run in Dublin Port as an "assisted PMP 20-miler" on Sunday, slightly above and beyond what P&D required but seems to have been worth it. Still happy with things, looking forward to taper after this week.
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|11|5|50m|603m|Last weeks long run on a Sunday threw my week out a bit. Kept the intervals on Tuesday and a 12m tempo on Wed - felt tight hamstrings as a result. 20m LSR on Sat at 7:57(ave mile) - 8 of these were at MP.

RunningKing

7.5 miles tonight with the dog in the Phoenix Park (a lemon & ginger beagle - if you see me, give me (thats me, not the dog) a wave!!).
Managed to avoid the rain.
Legs felt tired afterwards, due to extra milage over the last 2 weeks, I wonder if the 5X1m repeats on Tuesday will be too much?
On the upside, no knee issues or no hamstring issues today.

7.45m @ 8.09/m pace.

beeduybe

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|14|4|32.71m|332.04m| Missed two midweek runs due to bad cold but good recovery at end of week to get back into swing of it.
4|Mike D|HH Inter 1|14|5|33m|375.1m|Got all my runs in this week. Step back week so tookit relatively easy. Looking forward to the second and final 20miler on Sunday:D
5|beeduybe|P&D:33-55|14|6|60m|623m|Completed my biggest mileage week ever with a unofficial 10k PB and a strong finish to a tough 17 miler the following day
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|14|6|46.44|397.89|tough 18m LSR done today with 9 @ MP (nearly):o highest mileage week for me and highest mileage month @170m for the month!|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|11|4|31 m|383m|Poor week with missing a few runs and cutting miles, Charleville half marathon yesterday PB 1:29. Deligted with steady splits and feeling good all the way around. Tough week ahead with 21 mile LSR on Sat.
15|shels4ever|just run||9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
16|jester1980|HH IINT 1|12|4|63km|511.5|20 MIle run done on sat at a nice slow pace 9.30 min miles. Shoulder gave me little grief this week which is good, had physio and accupunture on it.
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|11|4|52km|661km| Another week with weekend nite shift getting in the way of 20m LSR. Doing it tom. morning and pushing plan out by a day ... injury here I come !
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|14|5|45M|453M|Got back running Tuesday and concentrated on slow mileage runs, did long run today of 22M @ 7.44 pace, delighted.
21|Jim0 |P&D - 55|14|4|74.83km|966.43km|Did the Eco2Run in Dublin Port as an "assisted PMP 20-miler" on Sunday, slightly above and beyond what P&D required but seems to have been worth it. Still happy with things, looking forward to taper after this week.
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|11|5|50m|603m|Last weeks long run on a Sunday threw my week out a bit. Kept the intervals on Tuesday and a 12m tempo on Wed - felt tight hamstrings as a result. 20m LSR on Sat at 7:57(ave mile) - 8 of these were at MP.


Finished up my highest ever mileage month with my highest ever mileage week which included an unofficial PB in a 10k time trial followed by a tough 17 miler the following day. Still not 100% sure about MP pace yet so will try and get some MP miles into my last long run this weekend before the taper starts.

nerraw1111

RunningKing wrote: »

An interesting article on last 4 weeks of marathon training - some very good points in here. (the 'advice' bit is interesting as opposed to the 30 day schedule - we all have our own plans)

http://www.pponline.co.uk/encyc/marathon-training-planning-a-30-day-running-programme-702

What about this advice: Big Mistake no. 1: carrying out yet another long run during the last four weeks.

This seems to go against most schedules? Mine included (20 miles this weekend)

RunningKing

nerraw1111 wrote: »

What about this advice: Big Mistake no. 1: carrying out yet another long run during the last four weeks.

This seems to go against most schedules? Mine included (20 miles this weekend)

I read this to be "......yet another long run......" - I think that indicates the plans we have are fine - just dont do a long run when you've a shorter run planned.

nerraw1111

RunningKing wrote: »

I read this to be "......yet another long run......" - I think that indicates the plans we have are fine - just dont do a long run when you've a shorter run planned.

Ah gotcha!

mr.wiggle

I wonder do we all need to clam down on our last couple of LSR's ?
Gotta remember that we have been logging pretty hi miles midweek and it will be easy to pick up an(other ) injury if pushing-on, on the weekend runs as well.
Stick to the plans and listen to the bodies if they need an extra days rest!!


Mr.W~ ( the voice of sanity)


P.s. Can't wait till taper madness kicks in, and we all start questioning
our PMP's!!

Skidrow

mr.wiggle wrote: »

I wonder do we all need to clam down on our last couple of LSR's ?
Gotta remember that we have been logging pretty hi miles midweek and it will be easy to pick up an(other ) injury if pushing-on, on the weekend runs as well.
Stick to the plans and listen to the bodies if they need an extra days rest!!


Mr.W~ ( the voice of sanity)


P.s. Can't wait till taper madness kicks in, and we all start questioning
our PMP's!!

HH Inter1 has 20m this weekend!

Anyone interested ?
Saturday 6th , Phoenix Park, Papal Cross Car Park
Time : 8am-9am
Pace: 20 miles 10:15ish pace

RunningKing

7.6 miles in total including 5x1m with 200m recovery.
The 1m reps were done in 6:35/6:40/6:47/6:55/ 6:45 - the garmin was programmed to do the reps in a broad range, between 6:20-7:00 - so happy to be well under for most of them. Done a decent warm down afterwards and lots of stretching. Followed by running a very cold shower over the legs for about 6-7 mins.
Felt great afterwards. Delighted with that workout as I attempted similar last week but was too tired.
Now, unsure if I should do a slow 10m tomorrow night as per plan or do a pyramid session of 4/3/2/1 at MP? Hhhmmmmmm

irfrm

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|14|4|32.71m|332.04m| Missed two midweek runs due to bad cold but good recovery at end of week to get back into swing of it.
4|Mike D|HH Inter 1|14|5|33m|375.1m|Got all my runs in this week. Step back week so tookit relatively easy. Looking forward to the second and final 20miler on Sunday:D
5|beeduybe|P&D:33-55|14|6|60m|623m|Completed my biggest mileage week ever with a unofficial 10k PB and a strong finish to a tough 17 miler the following day
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|14|6|46.44|397.89|tough 18m LSR done today with 9 @ MP (nearly):o highest mileage week for me and highest mileage month @170m for the month!|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|12|5|45 m|428m| Good week, all runs done, very enjoyable LSR 22 miles 8:20 pace. Cork to Cobh next Sunday.
15|shels4ever|just run||9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
16|jester1980|HH IINT 1|12|4|63km|511.5|20 MIle run done on sat at a nice slow pace 9.30 min miles. Shoulder gave me little grief this week which is good, had physio and accupunture on it.
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|11|4|52km|661km| Another week with weekend nite shift getting in the way of 20m LSR. Doing it tom. morning and pushing plan out by a day ... injury here I come !
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|14|5|45M|453M|Got back running Tuesday and concentrated on slow mileage runs, did long run today of 22M @ 7.44 pace, delighted.
21|Jim0 |P&D - 55|14|4|74.83km|966.43km|Did the Eco2Run in Dublin Port as an "assisted PMP 20-miler" on Sunday, slightly above and beyond what P&D required but seems to have been worth it. Still happy with things, looking forward to taper after this week.
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|11|5|50m|603m|Last weeks long run on a Sunday threw my week out a bit. Kept the intervals on Tuesday and a 12m tempo on Wed - felt tight hamstrings as a result. 20m LSR on Sat at 7:57(ave mile) - 8 of these were at MP.


Very good week with good LSR 22 miles on Saturday, highest monthly. Cork to Cobh next Sunday plan is to run last 12 miles at MP.

trigger26

RunningKing wrote: »

7.6 miles in total including 5x1m with 200m recovery.
The 1m reps were done in 6:35/6:40/6:47/6:55/ 6:45 - the garmin was programmed to do the reps in a broad range, between 6:20-7:00 - so happy to be well under for most of them. Done a decent warm down afterwards and lots of stretching. Followed by running a very cold shower over the legs for about 6-7 mins.
Felt great afterwards. Delighted with that workout as I attempted similar last week but was too tired.
Now, unsure if I should do a slow 10m tomorrow night as per plan or do a pyramid session of 4/3/2/1 at MP? Hhhmmmmmm

That's gas, I did the same workout tonight and have 10m scheduled also for tomorrow. Did the miles @ 7min pace tonight and am gonna rest and do the 10m on Thursday, just feel I need the rest

RedRunner

RunningKing wrote: »

7.6 miles in total including 5x1m with 200m recovery.
The 1m reps were done in 6:35/6:40/6:47/6:55/ 6:45 - the garmin was programmed to do the reps in a broad range, between 6:20-7:00 - so happy to be well under for most of them. Done a decent warm down afterwards and lots of stretching. Followed by running a very cold shower over the legs for about 6-7 mins.
Felt great afterwards. Delighted with that workout as I attempted similar last week but was too tired.
Now, unsure if I should do a slow 10m tomorrow night as per plan or do a pyramid session of 4/3/2/1 at MP? Hhhmmmmmm

trigger26 wrote: »

That's gas, I did the same workout tonight and have 10m scheduled also for tomorrow. Did the miles @ 7min pace tonight and am gonna rest and do the 10m on Thursday, just feel I need the rest

Fair play to ye lads..those kind of paces are the stuff of my dreams. I'd feel like I was sprinting if I was doing that sort of pace....some day ...maybe some day:)

RunningKing

RedRunner wrote: »

Fair play to ye lads..those kind of paces are the stuff of my dreams. I'd feel like I was sprinting if I was doing that sort of pace....some day ...maybe some day:)

I was sprinting (sort off)...........interesting point though that you make.

I was just reading TRR's log thinking the same thing.....stuff of dreams. Theres always someone faster but theres always motivation to improve.

Red Belly

Haven't posted in months. Got knocked down at the end of June while cycling and that derailed my training. Picked up shinsplints in August which was another blow. Started to use the Galloway run/walk for my return to running from the injury and built up to a 20 miler last Sunday with a "5minute run: 1 minute walk" ratio and managed to average 10:40ish per mile.

That was a sufficient confidence booster for me to decide to enter the DCM on Sunday evening but whereas before the Summer I was shooting for a sub 4, now I'm going to try for a sub 4:15, but I'll be happy if I can get a PB (currently 4:28), and I'll also be happy if I can get round with the 5:1 ratio and finish feeling ok. During my shorter runs I can manage a sub 4 pace even using the run:walk ratio but I've decided that the risk of aggravating an injury and blowing up is too great. Hopefully a conservative goal will give me a good day.

Some of you seem to be doing incredible times! Well done! Some day...

rb

RunningKing

12 mile tempo run tonight. Average pace of 7:53/mile - felt fairly good given the increased milage of late!

Was really spurred on from reading all those race reports earlier from Berlin. Magic stuff.

Van.Bosch

Did a great 10 Mile VO2 session last night, only problem was I mis read the book and did 5*1200 instead of 4*1200! Oh well I'm sure it will do more good than harm. Will just have to take it easy on recovery run today.

For those following P&D and doing Athlone are you tapering or treating Athlone like the 20 mile (for those on <55) training run?

jim0

RunningKing wrote: »

Was really spurred on from reading all those race reports earlier from Berlin. Magic stuff.

Yes, they're good encouragement alright, although there's one that features a catastrophic Garmin failure at the start line. That's gonna give me nightmares.

RunningKing

jim0 wrote: »

Yes, they're good encouragement alright, although there's one that features a catastrophic Garmin failure at the start line. That's gonna give me nightmares.

Was actually thinking about that myself. I'm thinking of printing a pacing band so I'll know projected times and wearing a stopwatch on my other arm............or maybe I'm just thinking about this too much!

nerraw1111

Useful pacing band

http://www.runnersworld.co.uk/racing/runners-world-pace-band-generator/3918.html

mr.wiggle

RunningKing wrote: »

jim0 wrote: »

Yes, they're good encouragement alright, although there's one that features a catastrophic Garmin failure at the start line. That's gonna give me nightmares.

Was actually thinking about that myself. I'm thinking of printing a pacing band so I'll know projected times and wearing a stopwatch on my other arm............or maybe I'm just thinking about this too much!

I did the paceband in miles and had the garmin in km's last marathon. Kept me busy checkin both during race and kept my mind off the run...if that makes sense?

RedRunner

RunningKing wrote: »

Was actually thinking about that myself. I'm thinking of printing a pacing band so I'll know projected times and wearing a stopwatch on my other arm............or maybe I'm just thinking about this too much!

Think they might give these out at the marathon expo in RDS also where we collect our numbers. maybe one of the pacers here could confirm that. Pretty sure I saw a pacers stand there last year.

macinalli

Van.Bosch wrote: »

For those following P&D and doing Athlone are you tapering or treating Athlone like the 20 mile (for those on <55) training run?

Bazman had a good post about this over on the thread for Athlone here. For most people here the goal race is DCM in a few weeks, not Athlone. If that's the case then there's no need for tapering - just treat it as a normal run, and make sure not to bury yourself on the day trying to post a good time.

nerraw1111

macinalli wrote: »

Bazman had a good post about this over on the thread for Athlone here. For most people here the goal race is DCM in a few weeks, not Athlone. If that's the case then there's no need for tapering - just treat it as a normal run, and make sure not to bury yourself on the day trying to post a good time.

Can't make it to Athlone but I plan on following same advice.

irfrm

Doing Cork to Cobh 15 miles Sunday, Plan is run easy for first 3 miles, then do MP for the rest (7:26). This will the first race I run that I'm not going out to post a fast time, will seem weird at the start but should settle into it wants I build up to MP.

tHE vAGGABOND

lthough there's one that features a catastrophic Garmin failure at the start line

Fame at last :pac:

lesson of the day is, if things go pear shaped like that, trust yourself - or latch onto a pacing group

Younganne

RedRunner wrote: »

Think they might give these out at the marathon expo in RDS also where we collect our numbers. maybe one of the pacers here could confirm that. Pretty sure I saw a pacers stand there last year.

Yes there will be a Pacers stand, at the Expo and the pacers will be there so you get to meet them and they have the pace band for all the times they will be pacing. I recommend you get some and have them on the day in case you aren't near the pacers.
The last 2 years i wore 2 pace band. 4.30 and 4.15 last year, so when i knew at mile 7/8 that 4.15 was out of my reach i concentrated on getting the sub 4.30!! Handy having both, i got in in 4.27