The main thing is keeping the main thing, the main thing

ThebitterLemon

yaboya1 wrote: »

You are flying!

And showing off

TbL

Gavlor

AuldManKing wrote: »

Jogged all the recoveries.
Finding these much more comfortable, so might reduce the recoveries or the set recovery next time.

Legs felt fantastic after the last rep

Cool Down: 2.4m home

Overall: 10.06 miles.

I wouldn't reduce the recoveries.

You aren't training for a 10k

AuldManKing

Good point, but I do worry that I'm not getting the same training stimulus??

Gavlor

AuldManKing wrote: »

Good point, but I do worry that I'm not getting the same training stimulus??

Dunno, I'd be more inclined to trust the fact that the plan has got you this far without any problems. You're 7 weeks out so it's marathon specific stuff that is most important.


*real gavlors answer is to run them all at the same pace as your last rep with no recovery in between. Why bother walking when you can run

AuldManKing

You're right Vinnie, trust the plan.
7 weeks out with no issues, it's changing things that got me into trouble before.

menoscemo

AuldManKing wrote: »

You're right Vinnie, trust the plan.
7 weeks out with no issues, it's changing things that got me into trouble before.

Deffo. Don't complain that a session is too easy for you. If you are hitting the paces you are doing it right. You are not supposed to flog yourself every session.

belcarra

AuldManKing wrote: »

You're right Vinnie, trust the plan.
7 weeks out with no issues, it's changing things that got me into trouble before.

If you no longer keep changing stuff around and are more consistent this time then isn't that in itself a change??
OK I'll be the one to come out and say what everyone is thinking - you are so screwed!!

AuldManKing

Tuesday 18th: Plan 6-9 miles easy:
Actual: 7.96 miles @ 8:05 pace

Nice run down to the PP & back - old episode of 2nd Captains talking about the win over wales to keep me company


Wednesday 19th: Plan: 6-9m with 2x15min @MP (6:40-7:00 pace)

Ended up doing this in the park across the road from the house, with the dog. 0.5m laps - but its my choice.
Done these at the lower end of the spectrum to get more of a tempo feel but not doing it too fast.

1st rep was tough, was thinking I'd need to run the next rep at the higher end (6:55), but the 2nd rep was much more comfortable.
I guess it as just the legs walking up.
Only had time for a 1mile warm down.

15m Warm up: 1.79 @ 8.24

15m @ MP: 2.26m @ 6:38
5m Recovery
15m @ MP: 2.27m @ 6:36

Cool down 0.9mile @9:00

Total: 7.68miles @ 7:35

belcarra

What have you planned for Friday? "Distance - 6 to 9 miles" by any chance?
If you are available* for the PP around 2pm I'd be on for joining you around 8m/m pace (or slower)?
*(Not sure what your availability is but seeing as I once saw you there around that time!!)

AuldManKing

belcarra wrote: »

What have you planned for Friday? "Distance - 6 to 9 miles" by any chance?
If you are available* for the PP around 2pm I'd be on for joining you around 8m/m pace (or slower)?
*(Not sure what your availability is but seeing as I once saw you there around that time!!)

Sorry cant make 2pm - it'll be about 4ish by the time I get out.
Some of us do work you know..... :pac:

AuldManKing

Work is biting my butt these days - very busy times - good complaint I suppose.

Thursday 20th: Only time for 30 mins - plan was for 6-9m - so wouldn't fit that in.

Done 4.24@7:31 - nice steady miles with some strides thrown in. Pace felt quick but very comfortable.


Friday 21st: Nice loop with the dog in the PP - 7.40 miles @ 8:31 pace.
Lovely pace, dog kept up for a change - very blowy in places, going to be fun on the LSR tomorrow.

Finally got delivery of some salt tabs - not that I suffer from cramps, but just want to ensure I dont!!

AuldManKing

Sat 22nd Feb: Plan 18-21 with mid 4 miles at MP

Drove down to the P. park and totally forgot that the Op Transformation race was on today. Missed a trick there - could have ran early and done the last piece as the race at MP. Ah well.

Had a very late dinner yesterday (10pm) and a bowl of poridge this morning just before I set out. A bit silly in hindsight.
Wore the Brooks ST5's today to see how they'd do for the best part of a 3 hr run - these will be my marathon shoe all going well.

Run itself was uneventful - plenty of people coming into the park getting ready for the race, so plenty of people around.
1st 11 miles were about 7:50 pace.
Decided to do the MP miles from 12-16 - done these in the war memorial gardens - done a 7:20 mile initially then launched into the 4 x MP.
Found the 1st 2 tough as they were into the wind - thought I'd get a bit of cover from the bushes, but no.
As I turned around the wind was at my back, but I felt like I had a stomach full of food and the beginnings of a stitch (but not the whole stitch) - kept going & finished the 4 miles - thought the feeling would go away, but stayed with me for the rest of the run. Strange feeling. The 4 MP miles were 6.49/6.50/6.52/6.53 - and they were tough.

The remaining 6 miles were at an ave of 8:11 pace - had wanted to do it faster, but wasn't happening.

To make things worse, I miscalculated the route and ended up with the last 2 miles going up Military hill and the upper glen road. No doubt it'll benefit me!

Total: 22.3miles @ 7:47

In hindsight - delighted to get another 22 miles under the belt - no doubt the legs still had last weeks 22m in them.

That's 5 20+ miles done with 1 more to go.

The plan gets interesting for the next 3 weeks. Each week has the following:

Mon: Interval
Wed: 13m MLR (MP+30 secs)
Fri: 6-10 with 30-40 mins at MP

So recovery runs will be crucial here.

Next weeks long run is '13-16 easy' - so a good chance for recovery.
Planned a nice break away for me & Mrs AMK next week.

60 miles so far this week - will decide on a recovery run tomorrow.

Edit: 3 mile walk with the dog after the Rugby disaster helped the legs no end.

outforarun

Some serious mileage these days.
How'd the ST5s work out?

AuldManKing

outforarun wrote: »

Some serious mileage these days.
How'd the ST5s work out?

They were Grand, a bit 'fine' on the forefoot, but I reckon on race day they'll do the business.

AuldManKing

Sunday 23rd - took a rest day.

Monday 24th: Plan 3x(800/600/600) @5k pace (5:50) off 90secs - 3 min b/w sets.

Another Monday lunchtime session.

Warm Up: 2.28m

dist: Rep 1 Rep 2 Rep 3
800 2.54 2:54 2:55
600 2:04 2:09 2:06
600 2:08 2:08 1:57

Cool down: 2.5m @ 8:30

All paces were in an around 5:47-5:50, bar the last 600 rep which was 5:18.
Again - happy with the consistency.

The 800's were tough as it was into the wind on the O.Survey road, but the 600's made up for it with the wind at my back.

5k pace is definitely tougher for intervals
Took the 90s recoveries very handy - walked/jogged 50%.

I was going to do the Balbriggan HM at MP on St Patricks day, but am thinking of not doing that as its not in the plan! and doing the MSB 5k instead, in place of an interval session.

total: 9.8m

thewolf_ie

Great session!

belcarra

It's gonna be interesting to see how you handle the extra session from now on.
My usual Distance run is 11.9km so effectively it'll mean just going about 5-6km further but all at a faster pace. Hopefully it won't be too much of a load on the system!

I have made use of my 2 week buffer now that I am heading for Dusseldorf. I am now three weeks behind your schedule so hopefully if you have any tips to pass on I will be able to take advantage!

AuldManKing

Monday 24th: PM: 30 mins AIS - the ropey one

Tuesday 25th: 7.35m loop of the PP @ 8:29 with the dog - her limp is gone so she'll be expecting some more easy runs with me

Done about 40 mins core & AIS.

Wednesday 26th: Plan: 10-13 miles MLR


Delighted with how this went, felt strong throughout. Felt I could have done more miles at that pace.

I'm liking these faster MLR's - I find they teach me to run 'relaxed' - the 1st couple of miles aside, where the HR is increasing, but once the breathing settles and I find the pace, then its just a matter of keep going.

The PP is a good place for these as there are parts where you work harder such as uphill & into the wind, but there's also parts where you can get recovery & increase the pace at the same time. Fastest mile was the last one @ 6:50 - so there wasn't much variation in the pace through out.

Follow this up (after a shower )with a walk around Blanchardstown center looking for wifeys birthday present (tomorrow ) - I'm a last minute kinda guy.

12.76m @ 6:59 pace

AuldManKing

belcarra wrote: »

It's gonna be interesting to see how you handle the extra session from now on.
My usual Distance run is 11.9km so effectively it'll mean just going about 5-6km further but all at a faster pace. Hopefully it won't be too much of a load on the system!

I have made use of my 2 week buffer now that I am heading for Dusseldorf. I am now three weeks behind your schedule so hopefully if you have any tips to pass on I will be able to take advantage!

I think the fact that there is only 1 more 20m will help (mentally at least) - I'm looking at these 3 weeks as the 'maximum training load' timeframe - so am prepared mentally for it.
The key is keeping the other days nice and easy.

AuldManKing

Thursday 27th Feb: Plan 5-8m Easy.

Didn't get out at all on Thursday (2nd run missed this cycle, both recoveries) - work was manic all day from 7:30 til near 7 (I do be busy sometimes ) - then off to GAA training with my U14 girls ( I wasn't in a great mood starting off, but this lot had me in stitches by the end).

Wifey was out with her buddies for a b'day treat, so I was watching the childer - was tempted to head out and leave them - but wouldn't be worth it for a recovery run. (btw ......the boy done well on the b'day pressie stuff )

Friday 28th Feb: Plan 6-10 miles with 30-40 mins @ MP

Was wondering how this would go given the 13m @ MP +10secs on Wednesday.
Done some stretching before hand - legs felt good.

I ran 2m down to the PP (@7:40 pace) and started the MP section as I entered by Farmleigh.

I translated the 30-40 mins @ MP into 6 miles - These were actually ok - ran them a tad fast - I had the downhill & the wind in the 1st 3m so I knew the return up Chesterfield into the wind would be tough - turns out all the miles were pretty stable - although I was working hard on the last 1.5 miles.

MP miles (6:38 / 6:36 / 6:36 / 6:42 / 6:40 / 6:40)

This brought me back to Farmleigh and I ran the 2m back home (@7:42 pace)

The MP miles were fast - one of the things that I'm trying to do is to teach my body to run slightly faster than MP, partly to make 6:50's seem more manageable psychologically and partly to build a slight buffer for the race line (26.5 v 26.2)

Total: 10.3m @ 7:04 pace

That's 3 quality runs this week.
13-16 'easy' miles on Saturday morning and I'm off for a duurrty weekend with the missus (dont tell the wife.....please)

Gavlor

I won't say a word, don't rush back

On the running side, I've noticed your mp pace has got a bit quicker...

Edit: just re-read your post! I'd assume that mp should be exactly that but I fully understand your approach

thewolf_ie

Good man, very consistent!

AuldManKing

Feb Report


Feb '14 focus: = Hit target / :mad: = Off Target

* ~250 miles (peak weekly mileage is 70) 247 miles logged - ran 24/28 days / peak mileage week at 64 for Feb
* Stick to the plan!
* no races planned - was going to do a 10k or HM in KK but will stick to the long runs.
* Keep injury free.
* Will reduce alcohol intake - I don't drink much, but will drink less! Done - mainly at weekends
* 3 x 20+ milers (21/22/23) 20 / 22 / 22.5
* Get myself ready for Bohermeen (123:xx) (Not doing Bohermeen:D )
* Going to monitor diet and sleep for the month - may make small tweaks to both. Major improvement in diet - more greens, eating double breakfasts and double dinners at times - seeds & dried fruit for snacks - a lot more protein (shakes & bars - Lidls finest )

March Focus:

* 1 more 20+m run (might do 23m) - March mileage ~245
* Off alcohol after this weekend
* Maintain good diet
* Stick to the plan.
* Stretch more (I like that AIS stuff - effective & quick)
* Taper correctly
* Might do MSB 5k for fun - not as a focus.
* Get the U14's off to a good start in the league

cianc

AuldManKing wrote: »

Feb Report


Feb '14 focus: = Hit target / :mad: = Off Target

* ~250 miles (peak weekly mileage is 70) 247 miles logged - ran 24/28 days / peak mileage week at 64 for Feb
* Stick to the plan!
* no races planned - was going to do a 10k or HM in KK but will stick to the long runs.
* Keep injury free.
* Will reduce alcohol intake - I don't drink much, but will drink less! Done - mainly at weekends
* 3 x 20+ milers (21/22/23) 20 / 22 / 22.5
* Get myself ready for Bohermeen (123:xx) (Not doing Bohermeen:D )
* Going to monitor diet and sleep for the month - may make small tweaks to both. Major improvement in diet - more greens, eating double breakfasts and double dinners at times - seeds & dried fruit for snacks - a lot more protein (shakes & bars - Lidls finest )

March Focus:

* 1 more 20+m run (might do 23m) - March mileage ~245
* Off alcohol after this weekend
* Maintain good diet
* Stick to the plan.
* Stretch more (I like that AIS stuff - effective & quick)
* Taper correctly
* Might do MSB 5k for fun - not as a focus.
* Get the U14's off to a good start in the league

Jesus, leave some smilies for the rest of us.

AuldManKing

Sat March 1st (March 1st!!! :eek: )

15.16 miles @ 8:01 pace. (2 hrs) Nice amble around the PP & War Memorial Gardens, home on 11 miles & brought the dog for the final 4.

Despite my back slapping on yesterdays post about my good nutrition, I actually forgot to have dinner on Friday!! and up late'ish meant I had no time for brekkie - so running on empty it was!!
Given the 3 quality fast runs this week - this was a bit tiring. Glad it was just 15miles.
Plenty of good food and drink ahead this weekend to make up for it.

Weekly total: 55.4 miles

statss

your gonna have a smashing marathon

AuldManKing

Monday March 3rd. Plan 3x2k @ 10k pace (3 min R)

Came home today from a weekend of debauchery - went all the way to Wicklow for a fine wining & dining organic (I said Organic)experience.

Body & mind were tired and I didn't know what to expect of the 3x2k session.
On the warm up I was starting to make excuses about not doing it, or maybe do it at tempo pace - said I'd do the one rep and see how it went and decide on the others.

Warm Up: 2.5m down to the 15 Acres in PP.

Rep 1: 2k in 7min 23 - 5:58 pace - actually felt ok - I started off to fast and had to dial it in a bit - but actually felt grand finishing

Rep 2: 2k in 7:22 - 5:57 pace - this one went ok - no holding on - was feeling very thirsty by the end.

Rep 3: 2k in 7:25 - 5:59 pace - Changed direction for this one - had the wind at my back for the 1st part - head on for the finish. The last 300-400 wasn't pretty, but held on - there was no way the watch was going over 6:00 pace.
Jogged all the recoveries. No showboating today in the last rep.

Consistent reps again - glad I didn't bail on the session. 4 more interval sessions to go before M day.

Total: 8:67 miles @ 7:26 pace

Some great performances over the weekend by a lot of boardsies - well done - enjoyed reading all the reports as I sipped my pints/whiskey/wine

AuldManKing

Tuesday March 4th: 6.16 miles @ 8:33. Nice run in the PP with the dog - would've went a couple of miles longer, but darkness was falling and didn't want to loose the dog!

Wednesday March 5th: Plan 10-13m MLR

Felt great doing this and found myself at MP fairly soon. (1st 6 m were MP - 10secs)
Kept this going on the downhill sections of the PP and then on the Conyngham Road - went over to the War Memorial gardens for a couple of miles and brought it back up Chesterfield and home.
Hadn't intended running the entire 13 miles @ MP, I had slowed up the 3 miles up Chesterfield/Whites road to about MP +10/15.

The MP miles felt comfortable enough - a couple of hills taxed me, where I slowed down but overall it was a good 'confidence' run.

Good 20 mins stretching following the run.

Hope I don't end up regretting doing the full 13m @ MP (average) as I've another 6mile MP session on Friday and 20m+ on Sat/Sun.

Total: 13:30 miles @ 6:49 (1.29:20 for 13.1 )

RayCun

Too late to take a couple of seconds off MP? Or consider speeding up a little at the halfway point, and again at 20?

AuldManKing

RayCun wrote: »

Too late to take a couple of seconds off MP? Or consider speeding up a little at the halfway point, and again at 20?

I'd be lying if I said it wasn't on my mind.

I think I'll stick rigidly to the plan until 16 and see then.
As this is uncharted territory for me - the main thing is hitting sub3 - and either way it'll feed my experience/confidence for a more aggressive assault at DCM.

menoscemo

Great going AMK. I can't even do that at this moment in a race :rolleyes:.

If you are getting to 15 miles @ MP in training you'll nail it in the race IMO.

Gavlor

Barring an unforseen disaster, sub 3 is a formality

Duanington

triffic session....triffic

drquirky

AuldManKing wrote: »

Tuesday March 4th:
Hope I don't end up regretting doing the full 13m @ MP (average) as I've another 6mile MP session on Friday and 20m+ on Sat/Sun.

Total: 13:30 miles @ 6:49 (1.29:20 for 13.1 )

If it were me- I wouldn't be running 13 miles at PMP Tues, 6 miles at PMP on Fri and then a 20m plus on Sat.

Nice run all the same though. I'd run 6 easy and really nail the LSR on Sat or Sun.

AuldManKing

thanks DrQ - good perspective.

Just to put in some context.

The aim of the 10 (with 6 @MP) on Friday is to load the legs as the LSR at the weekend 'only' has 3 miles at MP.

Last week I done the following:

Mon: Session
Wed: MLR @ MP+10 secs
Fri: 10 (with 6@MP)
Sat 15m LSR.

So this week is the same (faster MLR) with a progression on the longer run on tired legs.

Interested if this context changes your thought process?? (or anyone else with an input??)

Gavlor

AuldManKing wrote: »

thanks DrQ - good perspective.

Just to put in some context.

The aim of the 10 (with 6 @MP) on Friday is to load the legs as the LSR at the weekend 'only' has 3 miles at MP.

Last week I done the following:

Mon: Session
Wed: MLR @ MP+10 secs
Fri: 10 (with 6@MP)
Sat 15m LSR.

So this week is the same (faster MLR) with a progression on the longer run on tired legs.

Interested if this context changes your thought process?? (or anyone else with an input??)

as you already know, I think you'd get more benefit from extending the mp miles at the end of the lsr (from 3 - 5/6) than you will from running them on friday.

I reckon a 13 mile mlr is enough to ensure your legs will be sufficiently drained come saturday to make it a testing run.

AuldManKing

Theres a 10k in the PP this weekend (10am).
Thinking of taking the above advice from Dr Q & Gavlor and doing 6-7 easy on Friday, followed by 15-16 miles in the PP from 8am then do the 10k @ MP for a total of 21-22 miles.

menoscemo

AuldManKing wrote: »

Theres a 10k in the PP this weekend (10am).
Thinking of taking the above advice from Gavlor and doing 6-7 easy on Friday, followed by 15-16 miles in the PP from 8am then do the 10k @ MP for a total of 21-22 miles.

:eek: You're taking marathon advice from Gavlor?;)

AuldManKing

menoscemo wrote: »

:eek: You're taking marathon advice from Gavlor?;)

Here's an insight how my brain works.

Luke & Dave both 'thanked' Quirkys post. 'nuff said.

menoscemo

AuldManKing wrote: »

Here's an insight how my brain works.

Luke & Dave both 'thanked' Quirkys post. 'nuff said.

I thanked it too ya p*****:mad:

Gavlor

menoscemo wrote: »

:eek: You're taking marathon advice from Gavlor?;)

The same gavlor that has a better marathon pb than either of you??!!







*AMK, i agree with your theory!!

AuldManKing

menoscemo wrote: »

I thanked it too ya p*****:mad:

that made me spit out my tea Meno

menoscemo

Gavlor wrote: »

The same gavlor that has a better marathon pb than either of you??!!

Yeah the same Gavlor who halfheartedly followed my plan last time

Gavlor

menoscemo wrote: »

Yeah the same Gavlor who halfheartedly followed my plan last time

At least I've learned to follow a proper plan this time!!!

Enough of that, how is your training coming on?

menoscemo

Gavlor wrote: »

At least I've learned to follow a proper plan this time!!!

Enough of that, how is your training coming on?

Not great for the last while. A few niggles and currently recovering from a near death experience (manflu). Looks like I am over the worst now thank jebus.

blockic

Absolutely savage running today AMK. Agree with the others..you ARE in sub 3 shape so just keep it between the ditches as BeepBeep would say.

My thoughts are: don't overcomplicate it and confuse yourself, (I'm seeing slight snipits of RK ) keep it simple. Easy running, one session with a bit of speed during the week( be that steady run or reps). Long runs with MP towards the end on most but not every weekend...sorted!

Just don't leave all your MP miles in the Phoenix Park before April 6th is all I'm saying!

Oh and in terms of the strategy..just make sure of the 3..once thats out the way you can make a right assault on DCM with nothing to lose.

AuldManKing

blockic wrote: »

My thoughts are: don't overcomplicate it and confuse yourself, (I'm seeing slight snipits of RK ) keep it simple. Easy running, one session with a bit of speed during the week( be that steady run or reps). Long runs with MP towards the end on most but not every weekend...sorted!

Cheers blockic, appreciate the comments.

Totally understand where you are coming from, but the plan I've followed to a tee since mid December has a difficult 3 week period (starting last week).
So all I'm doing is following my plan, which had the Mon session, a steady MLR and the MP section on Friday, a day before the long run.

The 1st alteration to the plan is now this weekend following the advice above.

$hit - hope I havn't started a debate about this - if I have I'm going back to RK's log :P

blockic

AuldManKing wrote: »

Cheers blockic, appreciate the comments.

Totally understand where you are coming from, but the plan I've followed to a tee since mid December has a difficult 3 week period (starting last week).
So all I'm doing is following my plan, which had the Mon session, a steady MLR and the MP section on Friday, a day before the long run.

The 1st alteration to the plan is now this weekend following the advice above.

$hit - hope I havn't started a debate about this - if I have I'm going back to RK's log :P

Yep...i misread a bit above, I thought you orignally had MP miles in the 20+ on top of the MP on Friday...:rolleyes:

You've been rock solid this time sticking to the plan for sure but the next couple of weeks it will be wise to listen to the body too and adjust ever so slightly if needs be like you are doing this week.

I was too rigid to the plan for Rotterdam looking back..and have learned much from it.

I just don't want you to lose it now when it's so close...:)

Is it a 2 week taper?

Gavlor

blockic wrote: »

Yep...i misread a bit above, I thought you orignally had MP miles in the 20+ on top of the MP on Friday...:rolleyes:

He did! That's what is in the plan

blockic

Gavlor wrote: »

He did! That's what is in the plan

Ya but the plan (the BAA one not AMKs) doesn't have MLRs at MP correct?

A game of give and take.:cool:

I'm gonna be sickened looking up at the two of ye in a few weeks time! So much I've had to leave the country! :pac: