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28-05-2013 2:57pm#1It was always my hope/intention to do a marathon before I hit 40 years of age, and last year, whilst 39, I managed to get two of them under my belt. Barcelona in March and Dublin in October.
One I hated, one I enjoyed.
Barcelona was run in 4:10:xx although I use the term "run" very loosely, as I ended up walking/jogging the last 12k of that race. Started off way too fast, and paid a heavy price. It was bloody torture tbh.
Finished DCM in 3:48:10, happy with the time although my legs gave out to cramping at the 38km mark, which ultimately cost me my target of sub 3:45. After DCM, I really lost a bit of focus tbh. I think the lack of a new target really fed my apathy.
It was so easy to find an excuse not to keep running..... I hit 40 in November, Christmas in December, too cold in January, who starts anything in February, waiting for the clocks to move in March, too many birthdays/weddings in April, etc etc etc
It wasn't a complete shutdown though, I did manage the odd run here and there, but there were often long gaps between the runs.
But now, I'm back at it properly again, following a program of training that lasts up until the end of October again. I just have to make sure I don't go into hibernation mode again this year after that.
Only looking at doing one marathon this year, Atlanta, on the 27th of October.
It's the day before the Dublin Marathon, so I expect to nursing a pretty large hangover whilst some of you guys are breaking PB's back at home
Atlanta is a marathon full of hills, and so my training plan will have to accommodate that aspect.
My training is more or less structured like this:-
Since the end of April,
8 weeks to the Dunshaughlin 10k
6 weeks to the Rock and Roll half marathon
12 weeks to the Atlanta Marathon
These are my three target races of this year.
4 weeks of the 10k program done, and I am feeling pretty good about it. It's obviously a lot different to marathon training. No long slogs, and my sessions are over in a relatively short period of time.
Speed work has me huffing and puffing though. Sometimes I feel that there is no way I can keep a decent pace up for a full 10k, but then I know there is a world of difference between racing and training. Interval sessions every Wednesday and Sunday should stand to me. I'm not entirely sure yet what time I can run in Dunshaughlin, I'll probably decide on the day. I am trying to train to a target pace of 4.10 - 4.20 per km.
I've only ever run two 10k races before. (I've started three, but only finished two!) My best being 45:18 (May 2012). I'm fairly sure I can beat this.
I've done one half marathon, best time 1:44:33 (Sept 2011).
So, in all of my target races this year, I hope I can get my PB's down if I put the work in.
Looking forward to it now
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Ah this is boll**ks!! KMs!!:rolleyes:
That is a serious session tongiht, it looks almost too stressful to the body as a training session (depending on the pace you done them). Will you be doing something like this every week. Is pace your 5km pace?
Sorry for being a pain in the ass but I'm interested.
Edit: After a bit of research looks like 10km pace which answers all my concerns! the 1.5km recovery after the 3min recovery had me confused!
Great session there although I suspect you wouldnt want to go past 90% max HR for 10km pace? Havn't a clue about HR zones myself.0 -
yeah, you're right blockic, 10k pace it was. Also, that was of course a 1.5km at pace after the 3 minute recovery, I can see that no slacking is gonna get by you
I think I should be able to sustain 90-94% HR max for a 10k, that is if I'm fit enough by the time it rolls around.
In the only 10k race I did last year I managed to hold the pace at 94% max for each split, before reaching my max over the closing meters.
I know we don't race by HR, but it will make me take the foot off the pedal in the early stages of a 10k race if I feel it's too high and there is a risk of blowing up.
Legs feel strangely fine today. Just the usual sore achilles tendons coming down the stairs this morning, but my miracle drug (manuka honey) sorts that out in no time
Night off for me tonight, going for dinner in the big shmoke :cool:0 -
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Been having internet problems at home and really busy in work, so have not had much time to keep this updated.
Ran the Dunshaughlin 10k last night, and unlike last year when I strained my calf after 2.5kms, I managed to finish it this time
In fact I allowed myself a little fist-pump as I ran past the 3km marker as I had now got a distance pb for this race
DUNSHAUGHLIN 10k
Started well enough, but lost a bit of concentration in kms 4-7 where I tagged on to a group that was actually going slower than I had planned. I thought about pushing away from then, but really was just afraid of blowing up as my HR was at 95% of max so early in the race.
Those hills from 6km to 8km sucked the life out of me tbh. My form was all over the place which is unusual, as all the runs I do by my house are full of harder inclines/declines. I knew I was behind schedule, and maybe that upset my rhythm on those inclines. They weren't that steep after all
Just freewheeled it home from 8km.
Beat my 10k PB by over a minute, and this was my first time inside 45 mins. Official time 44:13. I still believe that I can take another minute off that if I get it right.
A very well organised event tbh, and really enjoyed it.
One thing I have realised after doing this race, is that I simply do not race enough.
Over the last two and a bit years, I've done 2 marathons, 1 half marathon, 3 10k's, and an 8k. That's only 7 races in total.
I really think I need to race more to avoid making silly mistakes in relation to pacing/strategy.
Also, with more races I think I'd probably train more frequently/efficiently. I find it hard to keep the focus on training, unless there is something on the very near horizon.
Anyway, I'm signed up for the Rock n Roll half marathon which is in 6 weeks. I'm going to slot into the last 6 weeks of Higdon's intermediate program for this distance
After that, it's 12 weeks of P&D leading into my only marathon this year.
18 weeks to go until hibernation 0 -
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Yeah, that was the first time out in my Boards top :pac: Managed to squeeze into it before the race and couldn't peel it off again so went with it
I did get a shout from another runner of "go on boards ! " as he belted past me at the 4km mark. No idea who it was !
Wore the t-shirt once, set a pb. It's a feckin' magic piece of clothing
Nice race by you Meno, you must be delighted with yourself !0 -
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Took Sunday and Monday off running following the Dunshaughlin 10k.
I was still a little bit sore on Monday so decided to go for a swim which I find really works well for me. I cant swim very well, but just moving about in the water does my muscles the world of good. I'd love to have the time to learn to swim properly
Anyways, back to the roads again tonight, at the start of the first of six weeks HM training.
8.06km - 5.06 pace - Ave HR 162
I was disappointed with how I handled the hills in the 10k last Saturday, so I'm planning to do most of my runs on the ups and downs close to where I live. I need to get some strength into my legs and I'm not one that likes to hit the gym for weight training. A few sessions of hill repeats will have to be built in somewhere along the way.0 -
Out last night for a bit of speed work.
Started with a 2k warmup, then into 8 repeats of 500m.
interval session
Felt pretty good doing them, although my left hammer was giving out a bit. It's a bit tender this morning, so a bit of rolling called for later on.
Happy enough with the splits too although I know the first one is wrong. I was running for a good 100m when I glanced at my garmin which said I was running at a pace of 8:3x per km. At the end of the first interval, it showed 4:21, but I reckon it was under 4:00.
Pace/km for each split :-
4:21 / 3:58 / 3:54 / 4:03 / 3:49 / 4:01 / 4:00 / ???
So, my garmin is acting up
For some reason it just did not record my last interval properly. It was hard enough to do the last one without looking down at my watch half way through to see it had frozen
The distance did not count down, but the HR was working fine. I also wear a footpod, so the fact that the watch was not picking up the ground covered has me stumped. No cadence recorded either. I'll replace the battery in the footpod, and give the watch a whirl again tonight. I'm hoping it's not shagged. Unusual that the gps and the footpod would stop working at the same time.
A 2.8k run home as a cooldown. That's an estimate but close enough.0 -
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I haven't got around to replacing the battery in my footpod yet, but the good news is that my watch is working perfectly again. It was just the dodgy footpod that was throwing everything out.
Catching up on the remainder of last week then.....
Friday was just an easy 7k. Average pace 5:33/km, ave hr 161
Absolutely loved this run. Decided not to look at my times/splits/hr, and just run easy. Listened to music on the way around which is something I haven't done in ages. The good thing about running out in the middle of nowhere is that singing along to the tunes goes unnoticed :pac:
Saturday saw a 6k pace run Average pace 4:26/km, ave hr 180
A warm up of 1k, and a cool down of 3k made the session into a 10k distance altogether.
It was damn hot on Saturday when I did this, and I continued to work on the undulating roads around my gaff. It felt like a tough session, but it will stand to me.
On to Sunday then and a 14k run Average pace 5:12/km, ave hr 167
I did this one too fast imo. As far as I know, long runs are supposed to be 40-60 seconds slower per km than planned race pace, but I based this session off my planned HM time rather than my marathon pace. It was only 14km though, so hardly a "long run" in the true sense of the words, but when you are only building up, 14km can feel like a lot longer.
And actually if someone could clarify what pace I should currently be doing my weekend "long-runs" at, I'd appreciate it.
I'm hoping to do the HM at 4:30/km pace, but my planned marathon time in October will be somewhere between 5:00 and 5:15 per km.
So, a total of 5 days running last week, for a total of 49 and a bit kms. 4hrs 24 mins of running
Monday (yesterday) was a rest day, but out again tonight for an easy 8kms and a bit more singing.0 -
Hey J great work going on
For my sub 3:30 marathon I was doing MP runs at 7:50/mile (sometimes a bit faster
) and the lsr pace was between 9 - 9:30 min/mile most of the time. Sometimes I did a few 8:30 miles too. Sorry I don't work in km but I think that might be between 5:45 and 6:15 per km
Interesting post here :
http://www.boards.ie/vbulletin/showpost.php?p=64429435&postcount=200 -
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Now that was hot tonight !!
The tarmac was melting in places and my runners were sticking to the ground
Just an easy 10k when I got home from work, a quick shower, and then sitting outside with a beer in my hand before 8pm. Life is good !
TUESDAY - 10k @ 5:35, ave hr 1590 -
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