What??? You're running ANOTHER marathon!!!

ncmc

Beef wrote: »

I was running intervals for a half marathon I was supposed to do in Decemeber (but had to work). If anything err on the side of caution and start off more slowly than your target pace and feel your way into them. Is there a track anywhere you could use? Makes it much easier I think.

I am definitely going to find a track for the next one, that way I don't have to concentrate on distance, can focus more on the speed. There is a track near me, but am not sure if everyone is allowed use it. Do you normally have to be a memeber of a club?

jcsmum wrote: »

That session sounds awful - lucky me with my 'makey uppy plan'! :cool:

LOL, I don't have the discipline for a makey uppy plan, mine would consist of 100% recovery runs of no longer than 6 miles :pac:

Beef

If a club are paying for the upkeep of it I'd imagine so but I tried out the track here in Clonmel a few times first to see how I'd get on. I signed up as a member then this year. Unless of course the track is a community ammenity?

Here's a thread about tracks in Cork.
http://www.boards.ie/vbulletin/showthread.php?t=2056326577

Gavlor

jcsmum wrote: »

That session sounds awful - lucky me with my 'makey uppy plan'! :cool:

Makey up plans are the way of the future... Do not conform to societies demands.... Vive la revolution!!!

ncmc

Thursday – 6 miles @ 9.21

Friday – 8 miles @ 8.42
Was the first day running in the warmth, it felt so strange to be too warm running for the first day in 6 months!

Had 14 miles planned for Saturday, but was at a gig on Friday night and my legs were wrecked from all the standing around, so decided to postpone it til Sunday. I had a christening on Saturday afternoon, but was planning to be the designated driver….. yeah, didn’t actually work out like that. Ended up spending the whole evening/night in the pub, drank far too much and even smoked Feel so disappointed in myself, was absolutely dying yesterday and spent the whole day in a heap on the couch. Needless to say, the run didn’t happen. Heading into a difficult week mileage wise and am already wrecked going into it. So annoyed with myself :mad:

Dilbert75

Socialising and enjoying yourself? Two days in a row? Hope you typed that post from your rightful place on the naughty step...:P

ncmc

I am on the naughty step for about the next two weeks I reckon Well that's me done with this alcohol business til after CCM, I'm getting too old for this malarkey of burning the candles at both ends.

Dilbert75

Don't beat yourself up N - a chilling weekend might have done you the world of good in the middle of all the serious training. Still 8 weeks to CCM so by then you'll hardly remember one missed run.

RedRunner

ncmc wrote: »

Thursday – 6 miles @ 9.21

Friday – 8 miles @ 8.42
Was the first day running in the warmth, it felt so strange to be too warm running for the first day in 6 months!

Had 14 miles planned for Saturday, but was at a gig on Friday night and my legs were wrecked from all the standing around, so decided to postpone it til Sunday. I had a christening on Saturday afternoon, but was planning to be the designated driver….. yeah, didn’t actually work out like that. Ended up spending the whole evening/night in the pub, drank far too much and even smoked Feel so disappointed in myself, was absolutely dying yesterday and spent the whole day in a heap on the couch. Needless to say, the run didn’t happen. Heading into a difficult week mileage wise and am already wrecked going into it. So annoyed with myself :mad:

Been there many's a time ncmc so I know where you are coming from.As a ex smoker I'm partial to one when out on a night out. Gave them up ten years ago but the last few years have been tempted on nights out but never went back on them full time. This year i'm trying to knock that habit on the head. So far I've just tried to avoid going out:)
Won't take you long to get back into the swing of it as you've done great work so far.

ncmc

So after my weekend of boldness, I am determined to get a good weeks running under my belt this week. I'm babysitting for my sister this weekend (that's 3 kids aged 4,3 and 1 - I'd take a 22 mile lsr any day!) so I decided to get my lsr out if the way today.

The plan called for 20, but I want to get a 21 and 22 done before the marathon, so I aimed to do 21 today. Headed into the city after work and did my usual route down by the marina. It was pretty ok, was flagging a bit at mile 15, but think that was more lack of water than anything (which I'd left back at the car) so took a gel at that stage and water at 17.5 miles. I'm trying to cut down on the gels during my LSR's and this seems to be working pretty well. Rain started at that stage and I ran straight into a really deep puddle and drenched my trainers but overall the run was ok.

21 miles @ 9:17

I still think my LSR's are a bit on the slow side. I'd prefer to get them to the right side of 9 mins, but don't think it was doable for me to go much faster than that today.

blockic

That's some mileage to be doing after a days work. Great determination! Well done you're right back on track! For DCM my LSRs were 9:15 mark so you are doing just fine.

ncmc

blockic wrote: »

That's some mileage to be doing after a days work. Great determination! Well done you're right back on track! For DCM my LSRs were 9:15 mark so you are doing just fine.

That's good to know Blockic, I know I was doing my LSR's for DCM too fast, so that's probably why my current pace feels a bit slow.

It's amazing the difference a few months make, after my LSR's for DCM, my legs would be in bits for days. My legs are fine today, a little bit tired, but no aches or pains. Hopefully that's a sign of increasing fitness and strength.

jcsmum

A 21 miler after a day's work :eek:. You're definitely off the naughty step now!
Well done!

statss

jaysus, that is some after work run. fair play.

ncmc

jcsmum wrote: »

A 21 miler after a day's work :eek:. You're definitely off the naughty step now!
Well done!

statss wrote: »

jaysus, that is some after work run. fair play.

You know what, it wasn’t so bad, the thought of it was worse than the actual run itself. It probably helped that my legs were quite fresh after 3 days off (probably offset by the negative affects of alcohol and tobacco in fairness though ) It’s nice to have that run out of the way early in the week, I would have been dreading it all week otherwise. Unfortunately I have a pesky lactate threshold run on Sunday with 7 miles at HMP, so the hardest run of the week is still ahead of me

blockic

ncmc wrote: »

Unfortunately I have a pesky lactate threshold run on Sunday with 7 miles at HMP, so the hardest run of the week is still ahead of me

That one is a beaut alright!

ncmc

blockic wrote: »

That one is a beaut alright!

Gee, thanks :rolleyes:

If I find the going tough, I will console myself that at that moment you will be slogging round the streets of Rotterdam at 30 seconds per mile faster than my LT rate

docjewel

Fair play N,that was some penance to do last night to make up for the weekend :-D

I think we may have to start nominating you for post party organiser for Cork :-P

ncmc

Wexford Half Marathon is next Sunday and I’m just looking at the plan between now and then and wondering how I should adjust things. I really want to make a good go of this half marathon, I haven’t been massively pleased with my recent race results, I didn’t put a huge effort into those races and would have raced them at the end of tough weeks, so I want to make sure my legs are rested for this HM.

So I already have my LSR of 21 miles done for this week, these are the runs that are in my plan for the next 10 days

Thursday 11th Apr – 12 mile easy
Friday 12th Apr – 5 miles recovery
Saturday 13th Apr - rest
Sunday 14th Apr – Lactate threshold 12 miles with 7 @ HMP
Monday 15th Apr – Rest
Tuesday 16th Apr – V02 Max – 8 miles with 5x600m @ 5k pace
Wednesday 17th Apr – 12 mile easy
Thursday 18th Apr – 5 mile recovery with strides
Friday 19th Apr – rest
Saturday 20th Apr – 10 miles
Sunday 21st Apr – 17 mile LSR

So I am planning to jettison the 10 miles next Saturday and race the HM next Sunday (will add a mile w/u and c/d to make it closer to 17 miles) but what about the LT run this Sunday and the V02 max on Tuesday? Would I be better running all my runs at easy pace between now and then? I don’t want to miss sessions for no reason, but really want to be in optimum shape for the HM. What do you guys think?

Gavlor

ncmc wrote: »

Wexford Half Marathon is next Sunday and I’m just looking at the plan between now and then and wondering how I should adjust things. I really want to make a good go of this half marathon, I haven’t been massively pleased with my recent race results, I didn’t put a huge effort into those races and would have raced them at the end of tough weeks, so I want to make sure my legs are rested for this HM.

So I already have my LSR of 21 miles done for this week, these are the runs that are in my plan for the next 10 days

Thursday 11th Apr – 12 mile easy
Friday 12th Apr – 5 miles recovery
Saturday 13th Apr - rest
Sunday 14th Apr – Lactate threshold 12 miles with 7 @ HMP
Monday 15th Apr – Rest
Tuesday 16th Apr – V02 Max – 8 miles with 5x600m @ 5k pace
Wednesday 17th Apr – 12 mile easy
Thursday 18th Apr – 5 mile recovery with strides
Friday 19th Apr – rest
Saturday 20th Apr – 10 miles
Sunday 21st Apr – 17 mile LSR

So I am planning to jettison the 10 miles next Saturday and race the HM next Sunday (will add a mile w/u and c/d to make it closer to 17 miles) but what about the LT run this Sunday and the V02 max on Tuesday? Would I be better running all my runs at easy pace between now and then? I don’t want to miss sessions for no reason, but really want to be in optimum shape for the HM. What do you guys think?

I would scrap Tuesday's session and do easy pace instead. Sundays session should be ok.

You'll fly along in Wexford, what's the target??

scriba

I'd do this week's LT session tonight, and tonight's 12 miles this Sunday, if you're recovered from your 21 miles on Monday. Doing it now will be excellent prep for the HM and keep you focused on the session. I'd change next week's VO2 into an easy session, maybe bump it up to 10 miles, if you like. Drop the Saturday run.

Take all this with a pinch of salt though, I'm usually clueless at this sort of thing!

menoscemo

Gavlor wrote: »

I would scrap Tuesday's session and do easy pace instead. Sundays session should be ok.

You'll fly along in Wexford, what's the target??

+1. Sundays session should be a good indicator of the pace for Wexford.
Only easy running for a week before the half is a good idea.
I would also make sure the runs for 5-6 days after the race are easy as well.

ncmc

Gavlor wrote: »

I would scrap Tuesday's session and do easy pace instead. Sundays session should be ok.

You'll fly along in Wexford, what's the target??

Thanks Gavlor, That's what I was thinking myself. Target is 1:40, would really need to be getting at least that to have any hope of a 3:30 in Cork

scriba wrote: »

I'd do this week's LT session tonight, and tonight's 12 miles this Sunday, if you're recovered from your 21 miles on Monday. Doing it now will be excellent prep for the HM and keep you focused on the session. I'd change next week's VO2 into an easy session, maybe bump it up to 10 miles, if you like. Drop the Saturday run.

Take all this with a pinch of salt though, I'm usually clueless at this sort of thing!

TBH, the legs are still a bit tired after the 21 miles on Tuesday, I don't think it would be a particularly successful LT run if I did it tonight. At least if I do it Sunday, I will have a day and a half rest, so have some chance of keeping the pace!

menoscemo wrote: »

+1. Sundays session should be a good indicator of the pace for Wexford.
Only easy running for a week before the half is a good idea.
I would also make sure the runs for 5-6 days after the race are easy as well.

Thanks Meno, Sunday is the last LT run of the plan, so glad not to be missing that. I will be sure to run easy the week after next as well. I think that will mean missing another V02 session, but I think there is one every week for the rest of the plan, so should be ok.

menoscemo

ncmc wrote: »

Thanks Meno, Sunday is the last LT run of the plan, so glad not to be missing that. I will be sure to run easy the week after next as well. I think that will mean missing another V02 session, but I think there is one every week for the rest of the plan, so should be ok.

Just remember, 7 miles at HM pace is incredibly tough. You should feel like you are almost dying but if you hold a pace on Sunday you will be able to hold it for the whole race the next week.

upthe19th

ncmc wrote: »

Wexford Half Marathon is next SundayQUOTE]

I hope you got the auld travel visa stamped, they're wicked tough on the border this weather:p. Worst case scenario, bring on a packet of fig rolls with ya when your coming and I'll square it all with the boys.

druss

upthe19th wrote: »

ncmc wrote: »

Wexford Half Marathon is next SundayQUOTE]

I hope you got the auld travel visa stamped, they're wicked tough on the border this weather:p. Worst case scenario, bring on a packet of fig rolls with ya when your coming and I'll square it all with the boys.

I've been here a few years and they still keep checking my passport.

Dilbert75

upthe19th wrote: »

I hope you got the auld travel visa stamped, they're wicked tough on the border this weather:p. Worst case scenario, bring on a packet of fig rolls with ya when your coming and I'll square it all with the boys.

What he's trying to say is the pair of us will be on the bridge in New Ross - if you bring something to eat with the tea we'll let you in. Otherwise... :P

Gavlor

Dilbert75 wrote: »

upthe19th wrote: »

What he's trying to say is the pair of us will be on the bridge in New Ross - if you bring something to eat with the tea we'll let you in. Otherwise... :P

Why are you going to be in Kilkenny?? I thought ye were yella bellies

Dilbert75

Check your geography Gavlor!

upthe19th

Dilbert75 wrote: »

What he's trying to say is the pair of us will be on the bridge in New Ross - if you bring something to eat with the tea we'll let you in. Otherwise... :P

No, not something....fig rolls or feck off;):P

upthe19th

Gavlor wrote: »

Dilbert75 wrote: »

Why are you going to be in Kilkenny?? I thought ye were yella bellies

Now, now.....hop that ball somewhere else before you break a window:D