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A Slow Journey to Faster Times
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Congrats, had you at least 5 years younger than that though!
Ha!
That's actually my age on race day though. Still a birthday to come between now and then. Had a few tell me at the weekend they thought I was younger than my sister despite being the eldest of four. I'll take that as a compliment to me rather than an insult to her
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Very cool! but when did Clondalkin become a city??? 0 -
Congrats P so thats you Murph and FBOT this is start to sound like a good weekend away (what ya reckon Anna !!):D0 -
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Saturday 26th September - St Anne's parkrun pacing (22 minutes)
5.07km @ 4:23p/km average
I volunteered to do this pacing job a few weeks ago and was looking forward to the day considering it was their 2nd birthday and there was bound to be a good crowd/atmosphere. The last three times I've run here my Garmin has measured the course slightly shorter than the 5k leaving me coming in 20-30 seconds under the required pacing time. Bearing this in mind and not wanting to burn anyone off, I ran almost exactly the pace per km for 22 minutes flat (4:24min/km). However, today the course measured slightly long (5.07km) and I came in about 10 seconds over. I sincerely hope I didn't cause anyone to miss out on their target time and profusely apologise if I did.
Pacing result: FAIL
Wednesday 30th September - 70 minutes Easy
8.98m @ 7:52p/m average
Forgot to switch the Garmin back to miles, so only have kilometre splits as a result. Quick maths at the end of the run told me 9m = 14.4k so I continued to 14.45k to make sure. When I converted back I saw I was still short 0.02m. Not good for my OCD!
Splits:
Km 1 - 5:17
Km 2 - 5:05
Km 3 - 5:07
Km 4 - 4:55
Km 5 - 4:50
Km 6 - 4:44
Km 7 - 4:52
Km 8 - 4:48
Km 9 - 4:58
Km 10 - 5:08
Km 11 - 4:50
Km 12 - 4:48
Km 13 - 4:49
Km 14 - 4:29
0.45 - 1:59
Chose the park for my run this morning, where again it was exactly as described by aero2k yesterday (so sorry to hear of your mother's passing
). I saw the man himself looking fighting fit as he flew by me in the opposite direction early on. Also came across some other fellow boardsies who are targeting some serious times in the coming weeks/months. In truth I felt like the most unfit member of the running community out there this morning. Runs like this were a piece of cake to me six months ago. However this time around I've really let things get on top of me and my training has suffered. I have never let this happen before. When training for Seville last year, I got up at 4am the day after a 10k race to get my 16m long run. The dedication just hasn't been the same in recent months. I haven't even been able to stick to the relatively simple/light mileage plan I posted a few weeks ago. Maybe I'm just jaded from marathon after marathon and need a break. After Boston that's probably what I'll do. In the meantime who knows what I'll run in New York? It certainly won't be fast (for me, relative to my capabilities). I'm down to pace the Athlone 3/4 this Sunday and despite my recent woes I should be able to manage that fairly comfortably, so the 3:30 gang have no need to panic yet (although they have meno if I let them down :rolleyes: ) 0 -
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Chose the park for my run this morning, where again it was exactly as described by aero2k yesterday (so sorry to hear of your mother's passing ). I saw the man himself looking fighting fit as he flew by me in the opposite direction early on.
Thanks P, glad to hear I looked good - I brought Thursday's planned 10 mile @ MP forward to Wed, which meant it was the day after a tough tempo session. I was a small bit off the pace, but happy enough.
Well done on volunteering to be a pacer, it's a bit responsibility to take on.
Regarding the running struggles you describe, if it's any consolation to you I went through something similar in '11-'13. I still can't assign a definite cause, but I'm sure if you look after yourself, don't overdo it, and keep putting one foot in front of the other, you'll eventually be back to your best, or even better.0 -
Wednesday 7th October - Approx 50 minutes Easy
6m @ 8:??p/m average
Had intended getting out for some easy miles on Monday & Tuesday, but the body was still really sore after Athlone. I suppose even though I was going at a very easy pace, climbing those hills still had an effect. The lack of recent mileage probably contributed too. Last year I could have done a 20m run the day after a race like that. Just shows you the value of consistent training. Anyway, I was still pretty sore when I did get out. FBOT01 joined me and did the timing since I've somehow managed to lose my Garmin (Dubgal will be delighted :pac:. Looks like I may be calling on the Lidl Timex in New York). I was really hurting on this run, which is pretty worrying considering the pace we were going. Like I said, I'd no watch so I've no splits until FBOT01 updates his log.......
Thursday 8th October - 45 minutes Easy
5.32m @ 8:28p/m average (including 6x100m Strides)
Out for some easy miles before work with a borrowed Garmin. Strides to finish.
Splits:
Mile 1 - 8:19
Mile 2 - 8:42
Mile 3 - 8:57
Mile 4 - 8:50
Mile 5 - 7:32
0.32 - 2:43
Friday 9th October - 55 minutes Easy
7.16m @ 7:41p/m average
Was toying with the idea of doing my long run today as I couldn't fit one in over the weekend, but canned that idea early as I wasn't feeling too well.
Splits:
Mile 1 - 7:46
Mile 2 - 8:25
Mile 3 - 8:30
Mile 4 - 8:31
Mile 5 - 7:45
Mile 6 - 7:54
Mile 7 - 7:49
0.16 - 1:23
Tuesday 13th October - 14m Progression (with 1m w/u & c/d)
14m @ 7:29p/m average
I've been wanting to get a run in of some sort of quality & distance before New York, if for nothing else than to give me a little bit of confidence. So this was my made up plan for tonight:
Mile 1: 8:00 - 8:05min/mile pace approx
Mile 2: 7:55 - 8:00min/mile pace approx
Mile 3: 7:50 - 7:55min/mile pace approx........and so on.
You get the picture. The main caveat was that each mile was to be quicker than the previous one. Starting at 8:05 meant my last mile would be sub 7:00. Managed the whole run fairly well. Wasn't 'easy', but I was comfortable enough for most of it. Didn't bother timing the warm-up/cool-down miles as I had a busy road and railway to cross which would have thrown the figures off. 16 miles in total. Will hopefully get a final 20 in this weekend sometime.
Splits:
Mile 1 - 8:02
Mile 2 - 7:56
Mile 3 - 7:52
Mile 4 - 7:46
Mile 5 - 7:42
Mile 6 - 7:36
Mile 7 - 7:33
Mile 8 - 7:24
Mile 9 - 7:21
Mile 10 - 7:17
Mile 11 - 7:12
Mile 12 - 7:08
Mile 13 - 7:01
Mile 14 - 6:51
Have a vague idea of what way I'm going to run in New York after this (which was tonight's intention), but I'd love to hear other opinions before I give my own just to see if anyone is thinking similar.
Fire away. No holds barred. I'm not easily insulted 0 -
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Wednesday 7th October - 55 minutes Easy Recovery
6.2m @ 8:56p/m average
Had intended getting out for some easy miles on Monday & Tuesday, but the body was still really sore after Athlone. I suppose even though I was going at a very easy pace, climbing those hills still had an effect. The lack of recent mileage probably contributed too. Last year I could have done a 20m run the day after a race like that. Just shows you the value of consistent training. Anyway, I was still pretty sore when I did get out. FBOT01 joined me and did the timing since I've somehow managed to lose my Garmin (Dubgal will be delighted :pac:. Looks like I may be calling on the Lidl Timex in New York). I was really hurting on this run, which is pretty worrying considering the pace we were going. Like I said, I'd no watch so I've no splits until FBOT01 updates his log.......
Thursday 8th October - 45 minutes Easy
5.32m @ 8:28p/m average (including 6x100m Strides)
Out for some easy miles before work with a borrowed Garmin. Strides to finish.
Splits:
Mile 1 - 8:19
Mile 2 - 8:42
Mile 3 - 8:57
Mile 4 - 8:50
Mile 5 - 7:32
0.32 - 2:43
Friday 9th October - 55 minutes Easy
7.16m @ 7:41p/m average
Was toying with the idea of doing my long run today as I couldn't fit one in over the weekend, but canned that idea early as I wasn't feeling too well.
Splits:
Mile 1 - 7:46
Mile 2 - 8:25
Mile 3 - 8:30
Mile 4 - 8:31
Mile 5 - 7:45
Mile 6 - 7:54
Mile 7 - 7:49
0.16 - 1:23
Tuesday 13th October - 14m Progression (with 1m w/u & c/d)
14m @ 7:29p/m average
I've been wanting to get a run in of some sort of quality & distance before New York, if for nothing else than to give me a little bit of confidence. So this was my made up plan for tonight:
Mile 1: 8:00 - 8:05min/mile pace approx
Mile 2: 7:55 - 8:00min/mile pace approx
Mile 3: 7:50 - 7:55min/mile pace approx........and so on.
You get the picture. The main caveat was that each mile was to be quicker than the previous one. Starting at 8:05 meant my last mile would be sub 7:00. Managed the whole run fairly well. Wasn't 'easy', but I was comfortable enough for most of it. Didn't bother timing the warm-up/cool-down miles as I had a busy road and railway to cross which would have thrown the figures off. 16 miles in total. Will hopefully get a final 20 in this weekend sometime.
Splits:
Mile 1 - 8:02
Mile 2 - 7:56
Mile 3 - 7:52
Mile 4 - 7:46
Mile 5 - 7:42
Mile 6 - 7:36
Mile 7 - 7:33
Mile 8 - 7:24
Mile 9 - 7:21
Mile 10 - 7:17
Mile 11 - 7:12
Mile 12 - 7:08
Mile 13 - 7:01
Mile 14 - 6:51
Have a vague idea of what way I'm going to run in New York after this (which was tonight's intention), but I'd love to hear other opinions before I give my own just to see if anyone is thinking similar.
Fire away. No holds barred. I'm not easily insulted
FYP............nice progression run!0 -
Impressive. Did you manage that perfect progression without looking at the watch? If so I'm even more impressed!
What's the NYC strategy? I lived there for 8 or 9 years but didn't run much in those days so don't have much feel for the terrain. Obviously you have to ease off on the main bridges (Verrazano, Queensboro) and maybe 5th Av drag but the rest is fairly flat, isn't it?
I'm afraid I did allow myself some sneaky looks at the pace, but I was mostly moving at the correct speed. Just needed confirmation
I don't think I'll fully decide my strategy until the day itself when I'll know exactly how I'm feeling.
Here's the course profile: http://www.tcsnycmarathon.org/sites/default/files/NYC%20Marathon%20Elevation%20Profile_2014.pdf0 -
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ThebitterLemon wrote: »P,
Why bother on even focusing on a time, you said yourself a PB isn't gonna happen.
If it were me I'd focus on getting comfortably (injury free) around and soak up the atmosphere of one of the worlds greatest running events.
Don't even bother with the watch.
TbL
With old age comes wisdom......
Sage advice TbL. I think what you're suggesting may well be the best strategy. My three most enjoyable marathons were probably where I did something similar. Berlin 2011, Chicago 2013 (no Garmin for either) & DCM 2014 (where I just relaxed the whole way around). New York is arguably the No. 1 Marathon for sightseeing.0 -
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........................
Tuesday 13th October - 14m Progression (with 1m w/u & c/d)
14m @ 7:29p/m average
I've been wanting to get a run in of some sort of quality & distance before New York, if for nothing else than to give me a little bit of confidence. So this was my made up plan for tonight:
Mile 1: 8:00 - 8:05min/mile pace approx
Mile 2: 7:55 - 8:00min/mile pace approx
Mile 3: 7:50 - 7:55min/mile pace approx........and so on.
You get the picture. The main caveat was that each mile was to be quicker than the previous one. Starting at 8:05 meant my last mile would be sub 7:00. Managed the whole run fairly well. Wasn't 'easy', but I was comfortable enough for most of it. Didn't bother timing the warm-up/cool-down miles as I had a busy road and railway to cross which would have thrown the figures off. 16 miles in total. Will hopefully get a final 20 in this weekend sometime.
Splits:
Mile 1 - 8:02
Mile 2 - 7:56
Mile 3 - 7:52
Mile 4 - 7:46
Mile 5 - 7:42
Mile 6 - 7:36
Mile 7 - 7:33
Mile 8 - 7:24
Mile 9 - 7:21
Mile 10 - 7:17
Mile 11 - 7:12
Mile 12 - 7:08
Mile 13 - 7:01
Mile 14 - 6:51
Have a vague idea of what way I'm going to run in New York after this (which was tonight's intention), but I'd love to hear other opinions before I give my own just to see if anyone is thinking similar.
Fire away. No holds barred. I'm not easily insulted
Based on this run I'd say you are planning an attempt at two things........firstly a negative split marathon which if I remember correctly would be your first and secondly, you are going to give a Royal Flush a shot i.e. 26.2 miles with each mile quickly than the last. Now you just have to decide on what the first mile should be and sit back and enjoy the challenge 0 -
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Based on this run I'd say you are planning an attempt at two things........firstly a negative split marathon which if I remember correctly would be your first and secondly, you are going to give a Royal Flush a shot i.e. 26.2 miles with each mile quickly than the last. Now you just have to decide on what the first mile should be and sit back and enjoy the challenge
Looking at that elevation profile, the first mile should definitely be the slowest anyway.0 -
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