A Blind Man beat me... must improve.

Steroo

RunningKing wrote: »

:eek:

I didn't run Monday and won't get out tonight cos ill be eating pancakes and my wife's birthday cake, so it had to be an early start!

RedRunner

StephenRooney wrote: »

I didn't run Monday and won't get out tonight cos ill be eating pancakes and my wife's birthday cake, so it had to be an early start!

Just coming home from work now. Will have to make pancakes for kids...and I'm bound to have a few...then out for a run on a belly full.....should be interesting!

RedRunner

StephenRooney wrote: »

After a Lousy sleep I got up this morning at 5.45am out of pure guilt to get things back on track. I was so tired on Sunday & yesterday after the party on Saturday. The fitter I get the harder drinking gets.. that's a good thing too.
So I planned 8 miles this morning with 4 of them at Lactace Threshold (15K/HM) pace as per P&D plan. I hadn't the energy to put the HR monitor on.
Miles 1 & 2 were warm up at 10:07 & 9:37 pace, then miles 3,4,5 were 7:51, 7:44, 7:45, last few miles were slow again at 9:45 avg.
So I was very happy with that... I was sure I did 4 miles at the LT pace but Garmin says I only did 3! Sleepy head.
I felt grand doing the quicker pace, I focussed on form the whole way.. breathing could do with improvement maybe, but overall it gave me confidence that I can improve my 10k PB (47:18) on 3rd March.

Good running stephen . Our PBs are so close it's scary. My 10k PB is 47:09. I can see a few ding dong battles ahead of us in the future:)

Steroo

Wed 13th: 10.3m run home from work... avg pace 9:46... HR around 154-158 which was bit high at this pace. Had a cup of Coffee before I went out & I do be tired after work so I put it down to that maybe!

Thurs 14th: 3.7m recovery 10:44avg pace, didn't wear HR Monitor

Right Inner Ankle area bit sore on both runs. All going well otherwise.
Weight this morning was 12st 2lb... lightest I've been in about 10 years!
Looking Forward to a nice Bath this eve & day off tomorrow!

Steroo

14m done this morning. Had tea and honey before I went. No brekky or gels.
Did first 9 miles at 9:30 pace, then 9-13 at 8:20ish pace and a cool warm down mile home. Very v comfortable all the way.
Concentrated on form.
Listened to a marathon talk podcast for first time while running, it was great.
The difference now to week 3 of prep for dcm last year is unreal.
This week is the most I ever ran in a week and I feel fairly fresh.
Must be the chirunning and p&d plan working!
Happy overall with progress to date.

Steroo

Sunday 17th: 4.05m Recovery done at avg pace 10:30 ish... took a back road toward portmarnock and the footpath was a joke & had to keep jumping out on the road to avoid the thorny stragler hedges who wanted to tear up my Proud Finisher jersey!
WTD: 40
YTD: 153

Steroo

Tue 18th: Took our first trip to Raheny Shamrocks to suss it out (with RedRunner) and we did 6 Miles at decent pace. Great to meet a fellow Boardsie after so long. It's odd when you spend more time on boards than you do talking to some of your mates & you've never met anyone. We were in a group of 5 which was tidy, we were told it'd be 8:30pace but it was more like 8:00-8:15 with a few junctions to slow us up. I tagged two miles on at the end to stick to my P&D plan.

8.15m at avg pace 8:54, avg HR 155

Weds 19th am - 10.5 Mile cycle to work & run home later on! We need more cycle lanes

Steroo

10.5m jog home this eve at avg 9:38 pace, hr around 152.
Listened to another marathon talk podcast, wasn't a great one!
Was tired on this run, wolfed my dinner down when I got home! Niggle in my leg and knee a little sore now.

Steroo

3.8m recovery done at avg pace 11:08
Very slow this morning, inner calf feels strained for sure. Physio tmw I think.
A morning for the winter gear! Lovely red sky too.

Steroo

Was talked into a bottle or wine last night by the missus, then she fell asleep and guess who had to drink it all! Then I was up twice during the night with a teething toddler. So bit groggy this morning. Lsr had to wait til afternoon so I guzzles water and ate well all morning. Anyway got out at 1 and did 15 slow miles. Took in a nice long hill up past Sutton graveyard and back down, then down to st Anne's and on to clontarf and back again. Took the first gel since dcm 12, did the trick. Snow was falling most of the way which was nice cos I was still warm enough.
Pace was a gentle 10;18 avg and he was 138 on garmin but mile 1 threw it off, it was around 147 most of the way.
Got in the door just as my lovely wife had a big hot lunch ready! Heaven

ncmc

15 miles after a bottle of wine and a sleepless night! Great running Stephen, serious htfu there

Steroo

ncmc wrote: »

15 miles after a bottle of wine and a sleepless night! Great running Stephen, serious htfu there

Thanks ncmc, ah I was only awake for few mins each time. Neurofen did the trick. I shouldn't be drinking the night before a lsr! Just had the goo

RedRunner

^^ had a couple of glasses myself too:) Always allow myself a glass or three at the weekend. Keeps me sane!

Steroo

4.3m recovery done at avg 10:29.. Lovely still day by the sea.
Inside shins bit sore again.
WTD: 41.75m

Steroo

8.5m easy last night.
10:17 (stuck at rail crossing and stopped for stetch).
16m lsr home from work today.,,.

ncmc

StephenRooney wrote: »

8.5m easy last night.
10:17 (stuck at rail crossing and stopped for stetch).
16m lsr home from work today.,,.

I feel your pain Stephen, I have 16 miles pencilled in for tomorrow. I might actually think about doing it straight from work and then driving home, that way I’d get half of it done in daylight and I’d have somewhere new to run.

RedRunner

StephenRooney wrote: »

8.5m easy last night.
10:17 (stuck at rail crossing and stopped for stetch).
16m lsr home from work today.,,.

Hope it went well for you today Ste and was pain free!

Steroo

So the run home went better than I expected. Went straight from work via the long way home! P&d called for 10m at pmp so this would be a good test for me. I hit the lap button at junctions to try keep time accurate.
Splits:
10:04
9:33
9:39
9:01
8:44
8:30
8:33
8:37
8:28
8:20
8:30
8:38
8:17
7:56 I put the push on for last pmp mile
10:15
10:12
10:11
HR was 170 ish on the pmp miles which might be a concern.
Took a gel at mile 10.
Felt good throughout, wasn't easy but wasn't as hard as I expected. Was perfect eve for it. Very happy with this run. I can sit back with a few easy miles til my 10k race on Sunday. Hoping for a pb, previous pb nov '12 47;18.

rasher_m

What time are you hoping for in the marathon?

blockic

Great running Stephen, that run is a tough one! especially on a week night. Some solid runs in the last few days too. Keep it up.

Steroo

rasher_m wrote: »

What time are you hoping for in the marathon?

3:45 maybe .. But a sub 4 will do.

RedRunner

Great running.

blockic

StephenRooney wrote: »

3:30 maybe .. But a sub 3:45 will do.

FYP!

Steroo

blockic wrote: »

FYP!

Ha ha Jebus I wish! The last 6 miles are my nemesis. If I got 3:45 I'd be ecstatic, and then I'd aim for the 3:30 in dcm.

Steroo

3.7m recovery done, sore shin again.

RedRunner

StephenRooney wrote: »

3.7m recovery done, sore shin again.

Be careful with that...talk to you tomw to confirm Sat morning but see how you feel

Steroo

RedRunner wrote: »

Be careful with that...talk to you tomw to confirm Sat morning but see how you feel

Bit of RICE and self massage and feels okay... Found a v tight soleus that I hammered back to health. Let me know where to meet at 8;30 !

Steroo

8 enjoyable miles done this morning. Met red runner for about 6 of them it was a lovely morning for it! Legs feel good after.

RedRunner

In anticipation of race report..:)...great time in your 10k today. Super running on a hilly course.That's a big chunk off your PB!

Steroo

RedRunner wrote: »

In anticipation of race report..:)...great time in your 10k today. Super running on a hilly course.That's a big chunk off your PB!

Thanks red I'm just about to start! It :-)

Steroo

Today was garristown windmill run 10k for me. Signed up with a friend and we arrived in good time. Got our tshirts before starting and was v impressed with quality for the small fee.
We did 1 mile warm up. There were only 136 names on the board so it was a small race.. But plenty signed up on the day.
I'd done 37 miles this week so legs were not as fresh as I'd like but this was not a goal race. However I was extremely anxious all morning! Previous pb was 47:18 last nov few weeks after dcm. I wasn't sure I could beat that as I've been skipping speed sessions to keep working on form and avoid injury.
So it turns out garristown is hilly! I'd an idea but underestimated it.
The start line was at bottom of main st and we took off uphill at good pace, a chap with an ironman tattoo left us all for dust!
But I was up front as beat I could, I decided I'd give it all and if I blow up at mile 5 well so be it.
It wasn't long before the uphill turned to downhill and I was travelling faster than I ever did! My right leg had been sore all week and I could feel it and my right foot was making a heavier sound than my left.
Another uphill and I pulled back a bit, two yellow jerseys passed me.. Bullseyes.
I chases one and stuck behind him until we hit a long drag of a hill at 6km... I slowed up to 10 min pace. Then it was up main st again and off on another loop with 3k to go.. I knew I had enough gas to finish strong. Saw a yellow jersey again and had him passed soon enough. Then saw the 9k marker and checked the watch and it said 41 something... I got confused and was thinking I'd be hard pushed to get a pb now. I was thinking miles. I put the boot down and a downhill brought me back to main st where I saw the finish and gave it all.
Garmin said 44:55 and official time matched.
Finished 18 out of 151.
I was emotional after as I never thought I would be able to Do this, It gives me confidence for my longer distance goals.
The course was hard but I'd say the downhills made up for the uphills.

Plenty of fruit after and for a first time event it was so well organised.
However the garmin did read the distance short at 6.17 miles!
Legs feel fairly good since and I've enjoyed a few beers to celebrate.
Ill revise my target time for the Wexford half downwards!
The mileage must be paying off.
Avg 7:17
Elevation 338ft according to Andrewf20 who I met afterwards!

Mile splits: 6:58, 6:43, 7:12, 8:09, 7:49, 7:00, 6:14

WTD: 44.1

career_move

Well done Stephen

ncmc

Great running Stephen, that's a savage time. I know what you mean about the legs not being that fresh, for all my races last year, I took 2-3 days rest before each one, not gonna happen this year with P&D! But hopefully all the miles will be worth it come June 3rd! I have zero doubt that you will get a sub 3:30 based on all your training and race times.

Steroo

ncmc wrote: »

Great running Stephen, that's a savage time. I know what you mean about the legs not being that fresh, for all my races last year, I took 2-3 days rest before each one, not gonna happen this year with P&D! But hopefully all the miles will be worth it come June 3rd! I have zero doubt that you will get a sub 3:30 based on all your training and race times.

Thanks Ncmc. It's a good time for me anyway. Yea we can only hope to have fresh legs for Cork with the P&D but that's the idea. I'd Sh&t myself If i got near a 3:30... I'm still toying with the idea of following the 3:45 pacers. But we'll see how Wexford half goes. I think I'll go there (nice flat course) and try for a 1:40-1:45... if I get it I might revise my Cork goal downwards ;-) !!!
Fingers crossed injuries stay away & training goes well. Still I'll be very happy with a Sub 4 Marathon... and keep working toward improvement in DCM13.

ncmc

StephenRooney wrote: »

Thanks Ncmc. It's a good time for me anyway. Yea we can only hope to have fresh legs for Cork with the P&D but that's the idea. I'd Sh&t myself If i got near a 3:30... I'm still toying with the idea of following the 3:45 pacers. But we'll see how Wexford half goes. I think I'll go there (nice flat course) and try for a 1:40-1:45... if I get it I might revise my Cork goal downwards ;-) !!!
Fingers crossed injuries stay away & training goes well. Still I'll be very happy with a Sub 4 Marathon... and keep working toward improvement in DCM13.

I think a 3:30 is a bit beyond me at this stage, I’d worry I’d set out with the 3:30 pacers and end up running out of steam and dropping back, which I know is psychologically tough. At this stage, I think it’s more realistic for me to stay with the 3:45 pacers and push on towards the end and hope for 3:40-3:45. That would leave me with a good base for hopefully pushing for a 3:30 in my next attempt.

Still, it’s early days yet, so I won’t make any decisions til closer to the day.

docjewel

My two cents worth for both Stephen & ncmc, don't rule out a 3:30 marathon attempt just yet.

Ye have both just started the P&D programme & once the longer midweek runs kick in & the usual lsr at the weekend you will start to believe anything is possible.As I said to N yesterday its amazing how a 7 mile run very easily becomes a small quick run.Get used to feeling tired/exhausted but its amazing what a good nights sleep can do as regards recovery.

One thing about P&D,do not expect to feel as fresh as a daisy at the start line of the mararthon BUT as the marathon goes on your body will start to feel more at home due to the higher mileage programme you'll have just completed.

By the way ,great running Stephen,the hard work is paying off for you.

Steroo

docjewel wrote: »

My two cents worth for both Stephen & ncmc, don't rule out a 3:30 marathon attempt just yet.

Ye have both just started the P&D programme & once the longer midweek runs kick in & the usual lsr at the weekend you will start to believe anything is possible.As I said to N yesterday its amazing how a 7 mile run very easily becomes a small quick run.Get used to feeling tired/exhausted but its amazing what a good nights sleep can do as regards recovery.

One thing about P&D,do not expect to feel as fresh as a daisy at the start line of the mararthon BUT as the marathon goes on your body will start to feel more at home due to the higher mileage programme you'll have just completed.

By the way ,great running Stephen,the hard work is paying off for you.

Thanks for the advice and encouragement doc. Makes sense. You are planting seeds! Lets see what the coming months bring! Joining us in cork yea?

docjewel

Yep,Cork is on the agenda,looking forward to metting ye all in The Real Capital ;-)

Steroo

8m this eve out to Howth pier, was nice, avg pace 9:17 with two railway stops. Was running around 8:40 most of the way. Legs felt bit tired/tender at times but comfortable overall.
Felt that my form has finally come right without thinking too much about it.
Stepback week 6 p&d plan.
Did some core work yesterday at home.

tomred1N

StephenRooney wrote: »

8m this eve out to Howth pier, was nice, avg pace 9:17 with two railway stops. Was running around 8:40 most of the way. Legs felt bit tired/tender at times but comfortable overall.
Felt that my form has finally come right without thinking too much about it.
Stepback week 6 p&d plan.
Did some core work yesterday at home.

Great running at weekend Stephen. Have you altered your paces to go try for sub 3.45 or are you going to.

What have you done to improve your form ?

Steroo

tomred1N wrote: »

Great running at weekend Stephen. Have you altered your paces to go try for sub 3.45 or are you going to.

What have you done to improve your form ?

Hi Tom. I haven't altered much with pace yet. I kind of had 3:45 in mind anyway!
Gives me a 15 min cushion on the sub 4 I was thinking... But as a result of the last few weeks I so feel I can now train a bit faster. But my heart rate still seems very high so I'm hesitant.

Form has improved from reading 'chi running' and practicing it on each run. Main thing was a move from heel strike to mid foot strike. But it was a very beneficial read for me (bar the americanised nonsense bits). Are you looking to improve form?

tomred1N

StephenRooney wrote: »

Hi Tom. I haven't altered much with pace yet. I kind of had 3:45 in mind anyway!
Gives me a 15 min cushion on the sub 4 I was thinking... But as a result of the last few weeks I so feel I can now train a bit faster. But my heart rate still seems very high so I'm hesitant.

Form has improved from reading 'chi running' and practicing it on each run. Main thing was a move from heel strike to mid foot strike. But it was a very beneficial read for me (bar the americanised nonsense bits). Are you looking to improve form?

ya i think u definately have more speed in ur legs than me + 7 years! Last 10k of dcm was my fastest of that race so i will be trying to do the same in cork....i think if u are passing people instead of being passed at this stage makes it hell of a lot easier plus ur nearly guaranteed to finish if u get past 20! Whats ur hr at ....mine was aprox 148 average for 8 miles @8.30 pace last night. not sure if thats good or bad as watch thinks my max is 190. Seems to be around 140 for long runs.
with regard to form i have noticed my old runners are all worn on sole mid foot. Heels not really that worn. is this a good sign. My fexibility is poor and i never ever stretch but after 12 months i have not suffered any injury. now if i was playing ball at this rate both hamstrings would be gone but running is all in straight lines so less strain obviously.

Steroo

10.3m home from work. Avg pace 9:30, hr about 150 all the way.
Legs were tired on this one, felt like I was crawling along. Right shin quite sore again so I'm considering resting it for few days until my 12m lsr on Sunday.

Listened to some of a podcast on 'talk ultra' (sister show of marathon talk). Really enjoyed that! Talking about training for 50 and 100m races! Something else

Steroo

tomred1N wrote: »

ya i think u definately have more speed in ur legs than me + 7 years! Last 10k of dcm was my fastest of that race so i will be trying to do the same in cork....i think if u are passing people instead of being passed at this stage makes it hell of a lot easier plus ur nearly guaranteed to finish if u get past 20! Whats ur hr at ....mine was aprox 148 average for 8 miles @8.30 pace last night. not sure if thats good or bad as watch thinks my max is 190. Seems to be around 140 for long runs.
with regard to form i have noticed my old runners are all worn on sole mid foot. Heels not really that worn. is this a good sign. My fexibility is poor and i never ever stretch but after 12 months i have not suffered any injury. now if i was playing ball at this rate both hamstrings would be gone but running is all in straight lines so less strain obviously.

Sounds like you are doing a lot right! Your Heart rate is lower than mine would be.
Sounds like your runners are worn in a way to suggest good form but best to show them in amphibian king. But a year without injury and no stretching!!!!! Im envious. That is great. Stretching might do you good.. Increase stride which can speed you up with same effort.
And If the last bit of the marathon was your fastest you have it figured well! I died at mile 18.. Not to reoccur in cork I hope!!

upthe19th

StephenRooney wrote: »

But we'll see how Wexford half goes. I think I'll go there (nice flat course) and try for a 1:40-1:45.

Tbh Stephen i reckon you could aim for the low end of this range. Its a flat course and your 10k was savage. In 6 weeks you are going to be even stronger with your plan.

Steroo

upthe19th wrote: »

Tbh Stephen i reckon you could aim for the low end of this range. Its a flat course and your 10k was savage. In 6 weeks you are going to be even stronger with your plan.

Yea was thinking about this too, might try sub 1:40 and see if I can hit it!! Thanks for the encouragement :-)

tomred1N

StephenRooney wrote: »

Sounds like you are doing a lot right! Your Heart rate is lower than mine would be.
Sounds like your runners are worn in a way to suggest good form but best to show them in amphibian king. But a year without injury and no stretching!!!!! Im envious. That is great. Stretching might do you good.. Increase stride which can speed you up with same effort.
And If the last bit of the marathon was your fastest you have it figured well! I died at mile 18.. Not to reoccur in cork I hope!!

Do you know your right I'm going to start stretching...i don't know how i get away with it and it is probably the easiest way to improve a bit without much effort only a bit of time and discipline.
Thats what I like about boards......it just takes someone stating the obvious..... and it clicks !!

Steroo

Alarm went at 6am for a recovery run but when I put my foot to the floor I could feel the strained soleus. Maybe it was just sore from the work I did on it last night. Either way I decided ill rest it til lsr on Sunday. No harm its a recovery week after all!
Zzz back to sleep

blockic

StephenRooney wrote: »

Alarm went at 6am for a recovery run but when I put my foot to the floor I could feel the strained soleus. Maybe it was just sore from the work I did on it last night. Either way I decided ill rest it til lsr on Sunday. No harm its a recovery week after all!
Zzz back to sleep

We should start up a strained soleus group!!:D

Steroo

Back in the saddle today. 12m done with redrunner! Up around the hills of Howth/Sutton. Watch died so no stats from me. Lovely morning for it, despite the wind.

Did some core work thurs and cross training yesterday. Shin area still bit tender after 3 days off running so might have to visit physio next week.

WTD: 30.5m

50 miles planned for next week 😱