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Monday 10th March: Plan: 7x1k @ 10k pace (6:00) (2min 3min recovery)
Good lunchtime session this, although 2 school boy errors:
(1) I had set up my watch wrong with a 3 min recovery rather than the 2 min recovery that it should have been.
(2) Mistimed the run totally and ended up having to get home at a decent clip to make my next meeting and not get locked out (no keys with me & Mrs AMK heading out).
Warm up: 2 miles @ 7:50 to PP
Rep/Time/(Pace)
1/3:42/(5:59)
2/3:39/(5:55)
3/3:38/(5:53)
4/3:36/(5:49)
5/3:39/(5:54)
6/3:41/(5:57)
7/3:35/(5:48)
Done this on C'Field / Acres/Furze/O.Survey roads - Jogged all the recoveries. Bonus at the end when I thought I had 1 rep left but had the 7 complete.
All in all a comfortable session - Faster than 10k pace, but slower than 5k pace.The 3 min recovery obviously helped.
Warm down was faster than I wanted given the time constraint.
2.25 mile @ 7:31. Made it home with about 30 secs to spare
Total: 10.56 miles @ 7:30 pace0 -
Tuesday 11th March: 6.13m @ 8:42 pace
Ran some of the PP trails with the dog, despite the blue sky it was bloody cold!!
Felt tired during this run - but to be expected.
Bumped into Belcarra just as I was finishing.
Spent some time doing some core work and stretching afterwards - been neglecting it a bit.
Wednesday 12th March: Plan 10-12 MLR (MP+30seconds)
Went from the house - lap of the park - ran home + 1 lap of the park near the house =11.5 miles.
On these runs I find myself drifting to MP - which I suppose is a good thing at this stage - so spent a good bit of the run watching pace and slowing down when necessary.
Lovely evening for it too.
Wore the Skechers Go Ride with newish socks - blister was fine - will try the same combo on w/end 18 miler.
Came home to see one of my wifes friends in the house - hadn't seen her in a while - her 1st comment was "God your face is very thin" - I could have replied with "yeah? well, you look like a heifer since I last seen you" - but didn't .
11.5miles @ 7:08
More core work, stretching and face fattening excercises.0 -
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Thursday 13th March: 5m easy @ 8:26 pace - nothing startling to report.
Friday 14th March: Plan 6-9m with 1x15mins + 2x10mins @MP (5min jog in between)
Wasn't looking forward to this as I'm normally tired on a Friday and had a day of back to back meetings. Also knew the objective of this was to tire the legs for tomorrows long run.
Done this with the dog, so I'd keep the easy bits easy. Also wore the St5's and different socks to last week to see how they react.
2m from Farmleigh to the 15 Acres @ 8:40 pace and I was wondering how I'd shift into MP - normally I'd do strides to help, but forgot.
Once I got going it was fairly ok - as usual the wind was a big factor on the straights.
15min: 6:40 pace - a very quick 1st mile ruined the pace - but found MP in the 2nd mile.
10 min: 6:43 pace - similar story - quick 1st mile and MP on 2nd few mins.
10 min: 6:42 pace - Changed direction so the wind would help me a bit at the end part.
All above with 4-5 min jog recovery.
On the 2nd 10 min segment - I felt a blister on the toe again - damn ST5's.
A slow 1.78m (8:55 pace) back to the car
total: 9.32 miles @ 7:55 - Maisys longest run this training cycle!!
When I got home, I had a blister the size of the Phoenix Park on my big toe.
No option but to burst it :eek:
Saturday 15th: Plan 18m Long run
I had contemplated doing a progressive run for this, or doing 10m of it at MP, but felt that doing all of it at MP+30 might serve me better as a training stimulus given the training load I'd had in the week, especially the 9m the previous day.
I had the toe strapped with 4 plasters.
Wore what I now know will be my marathon day Shorts, socks & shoes (Skechers GoRun Ride3 - believe it or not).
I made sure that I had a different breakfast than normal - I'm normally a porridge man, but as this marathon is 'away' I wanted to see how I'd do on just jam sambo & a banana (in case the hotel had not got Porridge).
1st mile was the slowest of the day @ 8:20 pace, but ramped it up soon after and had a fairly good 18 miles.
Again - needed to slow it down on the early miles - the wind was fairly bad into the face for long sections.
I put in some MP miles at mile 10-13 and then again at mile 17. Mile 18 was into the wind and uphill to the car - couldn't didn't push it.
Total: 18m @ 7:21 pace (MP+30secs)
Delighted with this pace given the strong(ish) intensity week. I was faltering by the end as was against the wind, but managed a MP mile which pleased me.
Might just break my alcohol abstinence this weekend, given the weekend that's in it 0 -
AuldManKing wrote: »Might just break my alcohol abstinence this weekend, given the weekend that's in it
Be a National sin if you didn't break it, a sober Irish man on St Patricks weekend, surely not!!!0 -
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watch the blister, maybe steep the feet in some salty water or water with dettol. Had to go to chiropodist myself the other day for the first time ever with infected blisters (and 21 corns
). Was compensating while running and result now is sore quads and tight shins. All good now though thankfully. 0 -
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Coming on nicely, how's the body coping with the workload? Looking good for a good marathon. (Also I agree with Ray, bring your own porridge, you can get them in little plastic tubs that you just add boiling water to).
Body is doing very well this cycle. Good nutrition, plenty of stretching (all types) and lots of protein shakes are all helping.
There's a lot to be said to the hard/easy & sensible approach.watch the blister, maybe steep the feet in some salty water or water with dettol. Had to go to chiropodist myself the other day for the first time ever with infected blisters (and 21 corns). Was compensating while running and result now is sore quads and tight shins. All good now though thankfully.
Cheers TRR - yeah - 2nd time in a week in the same place. Stems from the ST5's - still only 210 miles on them, so not sure whats up with them - they used to be my racing shoe of choice.
Will soak them tonight - wonder if I can persuade Mrs AMK to do a foot massage.....0 -
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Unlimited amount of free bottles after the finish line in Berlin
I use to refuse to drink alcohol free beer but had 2 after Berlin back in 2011. Sweetest drink ever. Great post race drink after slurping on carbo drinks and gels during the race. Ran a different marathon were they handed out beer but alcohol hasn't been removed. Knocked back a pint and puked about 2 minutes later. In my defence I didn't realise it wasn't non-alcoholic 0 -
I use to refuse to drink alcohol free beer but had 2 after Berlin back in 2011. Sweetest drink ever. Great post race drink after slurping on carbo drinks and gels during the race. Ran a different marathon were they handed out beer but alcohol hasn't been removed. Knocked back a pint and puked about 2 minutes later. In my defence I didn't realise it wasn't non-alcoholic
I thought I was entitled to one that day. But they never took my token and kept serving me. I think I had 4 or 5 while lying on the grass in the sun. It is the perfect (immediate) post marathon drink.0 -
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If you dont mind me adding my two cents worth on the beer, mine been alcoholic, Kinnegar Scraggy Bay Indian Pale Ale, nicest thing i've ever drank.
Where can I buy that? I can't believe I'm getting excited about non-alcoholic beer. I'd want to get my act together after this bloody marathon if I want to have a fightin' chance of retaining my beer mile crown
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Where can I buy that? I can't believe I'm getting excited about non-alcoholic beer. I'd want to get my act together after this bloody marathon if I want to have a fightin' chance of retaining my beer mile crown
Sorry TRR, its alcoholic, and comes in 500ml bottles not the best for the beer mile. Only place in Dublin i know sells it is McHughs on Malahide & Kilbarrack Roads.0
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