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career_move wrote: »Thought you might find this post interesting ahead of the LSR tomorrow
http://www.boards.ie/vbulletin/showpost.php?p=73201938&postcount=94
Do you keep a log of interesting posts and just throw them out every now and then
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Sometimes I bookmark things that I think are interesting but I don't have time/can't be bothered reading and then when I have nothing better to do like tonight I look back at them.......bit of a nerd aren't IRunningKing wrote: »Do you keep a log of interesting posts and just throw them out every now and then 0 -
hello Blockic,
Philip here, I met you after the bohermeen run. Just came across and reading some of your log – you are making some great improvements well done.
I’m heading to Rotterdam too so may see you there I’m sure. Myself and Belclarra are on the 9:40am flight from dub.
Anyways I saw you had a query about getting water on the course, have a look at this link, looks like they have lids on the cups so should make it easier.
http://www.marathonrotterdam.org/runners/runnersinfo/smart-drinking-system
good work with getting bumped on the starting pens. Few lads in the club got sorted too so hopefully will mean a bit less congestion at the start. fella here at work was saying can get very congested starting so we might was well be up as far as we can. sure we might even get to do a few miles together though my chat at that pace
may be minimal.
Also I read you were doing your final PMP run this weekend.
Not sure exactly where you are based but there are a few of us doing a half marathon in balbriggan on sunday and my plan is to do 10-12k beforehand and then do PMP for the run itself. Doing MP on my own I find hard at times to maintain also.
Finally what’s your strategy for the race itself? Having “come a cropper” at DCM last year I’m going to head off steady/easy for the first few ks. Did this at both the athlone 3/4 and the eco run in dublin port before dcm and was a great feeling finishing strong at them both for a change.
Thus I’m planning on doing 8k at 4:25, 3k at 4:15 and then the remainder (fingers crossed) at 4:10. That adds up to a 2:59 overall time…. sure might as well give it a go...
Hi Philip,
Cheers for stopping by!! I'm on the 6am....yes 6AM!!! :eek: flight from Cork so I'll be there well early enough! Definitely hope to meet up with ye over the weekend. I saw those water things alright, not sure what to make of them, hopefully they have an example at the expo.
Thanks for the offer on Sunday, PMP miles are tough on your own for sure, I'm in Kilkenny but just realised I have to go to Cork tomorrow now so the HM is out for me, although I was half tempted, it would make the LSR so much easier!
Strategy for Rotterdam, I have only started to think about it. I was going to just try to stick like glue to 3hr pacers for as long as I could! But seeing TRRs post there I might change that!
Good luck with the session anyway Sunday and might see you the Saturday evening in Rotterdam.0 -
Lads didn't both of you run low 1.20s in Bohermeen? I'll throw my oar in here and give you my opinion, sure feck it I've been doing it all week and upsetting lots of people so why change tact
IMO the worst thing you can do when targeting a time like sub 3/4/5 is aim for something like 2.59/3.59/4.59. For both of you 1.27-1.28 would be very conservative for the first half. I always aim (what I mean is I train) for 4-5 minutes under my ideal time. Based on your half times the above approach is sensible IMO and you should be even to push on in the second half.
It took me 5 years to go under a certain time barrier and looking back now it had nothing to do with fitness it was all to do with confidence. I was probably in the shape of my life in 2007 and missed it while in recent years I'd say with 85% of the fitness and a "fcuk it this is happening today attitude" I managed to get over that hurdle and have done it a few times now. I now have a new time to chase and looking at the mile splits required makes me feel sick, but I know if I do the training and get a bit of confidence in myself it will happen.
Thanks TRR for the advice, I'd be comfortable enough going out at 1.28 but what most concerns me is after 20 miles, I could be dead in the water at that stage. Hoping the increase in mileage I have this time round will benefit me in that aspect.
I think you hit the nail on the head there, confidence is without a doubt a issue with me, although the 1:21 in bohermeen has boosted that a bit for sure. It's lack of experience too with only one marathon behind me. Hoping to get 3-4 in this year but only 2 being raced full-out. I'm liking that go for broke mindset though on raceday. Might try it out. Go big or go home as they say!0 -
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I ran 3.37 in my first marathon and 5 months later ran 2.58 with a lot less mileage than you and on the back of a 1.24 half marathon. No pressure like
Seriously though, you should actually set out your own race plan and go with it. I know that contradicts everything I said above but you need to have your own head set straight. Everybody worries about 20+ miles. It's the great unknown but if you've banked a decent number of long runs you maximise your chances. It's hard to simulate in training what may happen after the 20'mile mark but a great idea I find is trying to do a couple of 3+ hr LSR. Pace not nb but gets body use to time on feet. Also can simulate late race tiredness by doing something fast the day before LSR. Just a few ideas. The 3+ hr LSR is a good one though.0 -
Lads didn't both of you run low 1.20s in Bohermeen? I'll throw my oar in here and give you my opinion, sure feck it I've been doing it all week and upsetting lots of people so why change tact
IMO the worst thing you can do when targeting a time like sub 3/4/5 is aim for something like 2.59/3.59/4.59. For both of you 1.27-1.28 would be very conservative for the first half. I always aim (what I mean is I train) for 4-5 minutes under my ideal time. Based on your half times the above approach is sensible IMO and you should be even to push on in the second half.
It took me 5 years to go under a certain time barrier and looking back now it had nothing to do with fitness it was all to do with confidence. I was probably in the shape of my life in 2007 and missed it while in recent years I'd say with 85% of the fitness and a "fcuk it this is happening today attitude" I managed to get over that hurdle and have done it a few times now. I now have a new time to chase and looking at the mile splits required makes me feel sick, but I know if I do the training and get a bit of confidence in myself it will happen.
thanks TRR for the advice and confidence booster esp from an elite runner like yourself. after my derailment at dcm last oct right now for this marathon i'd be just delighted to hit the sub3 marker and then after that maybe aim for other times. obviously if i have anything left towards the end i'll try pick up the pace but my sole aim at this one is the sub 3 monkey ! apart from connamara last year (must have been diggers company) i've had a mini crash in every marathon i've done at about 20-22 mile thus its fingers crossed i get to that point still feeling ok and then i'll aim for the negitive split.
blockic, good luck with your final lsrs and sure i'm sure we'll meet over the rotterdam weekend. i'll get my people (belclarra) to talk to your people !!!0 -
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thanks TRR for the advice and confidence booster esp from an elite runner like yourself.
Would you feck off, replace word elite with experienced marathon runner. Everything is relative and there are plenty of people round here who are more than 20 minutes closer to elite than me.after my derailment at dcm last oct right now for this marathon i'd be just delighted to hit the sub3 marker and then after that maybe aim for other times. obviously if i have anything left towards the end i'll try pick up the pace but my sole aim at this one is the sub 3 monkey !
Just to clarify, I wasn't suggesting you target 2.55. I just mean don't try and run 1.29.59 * 2. Always good to aim for something like 2.58 or similar and if you have a bad mile, need to stop for a pee or even if your shoe lace opens you have a little time to play with. This is different from "banking time" by the way as It's well within your grasp not as if you'll be pushing the boat out. Being ultraconservative 1.29 first half would be the way to go IMO. Just some thoughts, I'll leave it at that as I don't want to be accused of fecking your race up if you blow up 0 -
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Have a bit of catching up to do!
Monday
5 miles recovery / 9:02 average pace
After a good non-running session on Sunday night I was out bright and early for this one before hitting the airport. Was lovely and sunny so headed to the local GAA pitch down home for a few laps.
Tuesday, Wednesday, Thursday
Rest
Was on the continent this week for work and unfortunately could not get any runs in.
It was so rural there was no such thing as gyms in the hotels which were something out of the 70’s! My muscles were very stiff one morning when I woke up! Legs not used to not running!! :rolleyes: Fortunately if it all works out this week I should only miss the one run.
Friday
Run 1: 12 miles MSR / 7:32 average pace
Managed to get a couple hours off work so I managed to get my MSR in during the day. This was good, but the weather was horrendous!! :eek: Half the run was against a strong gusty head wind and stinging rain! Felt like I was going nowhere at times! I had considered putting some PMP miles into this but decided against it considering the conditions!
Run 2: 4.1 miles recovery / 8:48 average pace
Hopped back out again this evening for a recovery run around a somewhat calmer Kilkenny town. Nothing exciting. My new garmin 310XT did however arrive today! Like a kid at Christmas! Looking forward to trying it out tomorrow. 0 -
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RunningKing wrote: »Hope my wife's ok?
Where'd you get the Garmin from? Thinking of updating the 305.
Ah she's doing well, delighted with the break from ya!
Got it from here
Belcarra posted it awhile back (nice one!) on the Garmin thread and it's the best deal I saw around the place. I don't like the display on the smaller garmin watches but this one is the same as the 205/305 which is the job! Had a 205 myself up to now.
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Nice one on the Garmin blockic, was thinking of buying one of that site as my 405 is dead. What was the delivery charge to Ireland like?
My buddies at parcel motel sorted out delivery to a uk address.
Then picked it up my local parcel motel depot. Around a tenner it worked out for me i think so not too bad at all. 0 -
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RunningKing wrote: »Nice 600's.
How many PMP's tomorrow?
Zero! 3 hour run, pace won't be too much a concern. The aim is to run for the same amount of time that I will be racing for in 3 weeks time (maybe 2:58 to be exact. )!
3 more PMP mile runs in my plan. 2 on the midweek MSRs for the next couple of weeks and then also in the LSR next weekend. That should suffice.0 -
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Sunday
22 miles LSR / 8:11 average pace
So today was my last big LSR before Rotterdam and I kind of had a plan with what I wanted out of it.
1) I had doubled up on Friday and yesterday (incl. a speed session) in order to start today’s run on tired legs to replicate somewhat the conditions of second half/end of the marathon.
2) I wanted to run for the same amount of time that i will be racing in 3 weeks time.
I set off in a bitterly cold morning with an icy wind :eek: and was not really feeling it. My housemate joined me for the first 10 miles and I was well glad of it. About 6 miles in my legs were tiring big time so I guess part of my plan was working. After the 10 mile loop I popped back home for a couple mins to refuel with water and a bite of a banana, no gels for me.
I set back out and I pretty much had to grind the rest of the run out. Legs were hanging. The pace might have been a bit on the slow side than what I wanted but it wasn’t too much of a concern. Stopped at mile 15 to walk for 100m or so to simulate a water stop in the marathon. Kicked on again and done the last 3 miles on grass around a GAA pitch. The last mile I slowed to recovery pace to make sure I hit the 3 hour mark!
Well and truely busted by the end of it. 22 miles in 3 hours exactly having ticked the 2 items above. Running on the tired legs was tough but should stand to me on marathon day.
Having 3 days ruled out this week, very happy with the mileage with 50 miles ran since Friday. Never did I think I would put in that sort of mileage. Krusty’s 100+ mile weeks are in my sight! :pac: no chance!
So all the hard work is practically done now, it’s taper time!!! Let the madness begin!:D
Week Mileage Summary:
Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
5m|Rest|Rest|Rest|16.1m|11.1m|22m
Week Total|Month to Date|Year to Date
54.2m|171.8m|542.9m0
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