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Making every mile count
Comments
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If it was me...I'd leave Tralee. (See what I did there
)
You could leave your marathon in kerry rather than rotterdam.
Savage run today, very impessive. well on target and it would be a shame to overcook it.
Thanks, quite happy! Disappointed I started too fast but you live and learn!
That's exactly how I feel at the moment. Running a marathon (no matter how slow) will take a lot out of the body. I am yet to be convinced. Not to mention the hassle of travelling down there etc.....although I am sure it's a lovely place
I know exactly what you mean about overcooking it. I ran Athlone 3/4 a month out from Dublin @MP still not sure it helped or caused me trouble in the marathon (cramp). Although I did hit my target.
Time to play (and run) smart... 0 -
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Monday 03/02
8.75 Miles Easy @7.09p/m in 1.02:38
This one is pretty hazy in the memory. Complete autopilot. Just one to tick off and move on. Legs were strong but by God they were tired.
Tuesday 04/02
80 Minutes Easy
-10.95 Miles Easy @7.19p/m in 1.20:02
Somewhat back to normal. I think the stretch of road along the Quays towards the Samuel Beckett Bridge is now my favourite night time run. Hard to beat on a cold crisp night. Made a nice change from the miserable conditions in Bohermeen (the pics aren't the best). Tuesday normally means a track session but I decided against. I saw no benefit in risking a hard session on battered legs.
Wednesday 05/02
AM
50 Minutes Easy
-6.81 Miles @7.19p/m in 50:06
The body is recovering well from Bohermeen. Judging by the general fatigue on Monday and Tuesday, the race took a fair bit out of the body. This is good as it indicates I ran the race hard and pushed myself. On further reflection though, I think there may have been another 40-50 seconds in me on the day. Thoughts of hitting 1.15:xx this year briefly entered the mind.
The Tralee Marathon closed for registration on Sunday so that almost certainly rules it out (unless something magic happens). This may be for the best but I wonder. I know some would think running a marathon (MP+25sec) four weeks out from your goal marathon is mad (and I can see why) but if we all religiously followed the plans of P&D, Daniels etc that wouldn't make for interesting logs now, would it?! 0 -
Superb run on Sunday, didn't see you on the day but all that work paying off and big PB, you're well on target and think you're right to revise it, you can go quicker. My legs are feeling it too now, have a cold today from all that standing around in the wet but worth it
Just on your point above, for my first marathon I ran 25 miles of the marathon course 4 weeks out at MP+25sec, ended up nipping under 3 hours as planned and I think it was that run that gave me the belief I could do it. But as you say we don't need to be religiously following all these plans, it worked for me doesn't mean it will for others, you've got to trust your gut most of the times and weight up the cost v benefits. Good luck with the next few weeks!0 -
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Superb run on Sunday, didn't see you on the day but all that work paying off and big PB, you're well on target and think you're right to revise it, you can go quicker. My legs are feeling it too now, have a cold today from all that standing around in the wet but worth it
Just on your point above, for my first marathon I ran 25 miles of the marathon course 4 weeks out at MP+25sec, ended up nipping under 3 hours as planned and I think it was that run that gave me the belief I could do it. But as you say we don't need to be religiously following all these plans, it worked for me doesn't mean it will for others, you've got to trust your gut most of the times and weight up the cost v benefits. Good luck with the next few weeks!
Cheers, quite happy. Brilliant run yourself. Really enjoyed reading the report. All the training is showing.
The result has helped focus the mind and close in on a potential marathon time. I set out with the goal of sub 2.50 but after talking to a good few people, I think that would be a softish target now. The result has me on course for a 2.45 but that may be a bit aggressive. But in saying that, a 1.23 first half and a 1.22 second half no longer looks daunting. I hope to further improve over the next month but realistically, the gains made will be small.
I would now love to run the marathon next week as a training run.......of course that could be down to the fact the deadline has passed and it's no longer an option!
Keep up the great work. Brilliant stuff.0 -
Thanks yeah I was pretty happy with it and better than I expected only 2 months back into it. Mr.McMillan has me on course for a 2:52 marathon (generally a decent ball-park calculator) so I think I'm about where I wanted to be at this stage. As you say, gains will be small over the next month but I reckon I can shave those 2 minutes off getting some MP miles in will be crucial.
I think you're well on course for a 2:45 so I reckon go for it, at worst you'll still go under 2:50 all going well.0 -
Wednesday 05/02
30 Minutes Easy
-4.32 Miles @7.01p/m in 30:20
Shoe: Nike Lunarglide
Thursday 06/02
9.5+ Miles
-inc. 8 Miles @Tempo (5.45-5.55p/m)
Shoe: Asics Hyperspeed
I went out to the Phoenix Park to meet the coach for this run. We both eased into the run, progressively building into (my!) tempo pace. He was tired starting off while I felt very comfortable. Fast-forward 5 miles and I was just about hanging on to to his coattails, breathing heavily and clock watching. I love the Phoenix Park but the stretch up the North Road towards the Castleknock was tough going and a road I have never really enjoyed. He was flying at this stage and feeling good, how things change! Delighted to wrap this one up. Great to be pushed and see how a tempo run should be done.
Friday 07/02
150 Minute Long Easy Run
-21.05 @7.09p/m in 2.30:30
Shoe: Nike Lunarglide
The long run is very important at this stage. I am not a fan of knocking out 20-24 mile runs months out from the marathon but with only four long runs left the time is now right to increase the length. I ran this by feel, barely looking at the stopwatch. The first twenty minutes were pretty horrid with doubts swirling around my head of how I would get through another two hours of this. The legs woke up though and the run went well. The weather was perfect, except for a nasty headwind from Dún Laoghaire to the city. This may have been the first run in a while without a break for a long time. Not once did I have to stop for traffic etc. Nothing worse than a break in the rhythm of the run to complicate things. I will admit a bit of clock watching nearing the end though. The body was full of energy but the brain had enough and was already picturing a coffee and food for the last twenty minutes! Job done.
Decided that track sessions are off the plan until after Rotterdam. I was bit a bit disappointed to hear this as not only did I see a massive benefit from doing 400s, 800s etc, but the social aspect will be also missed. The reasons behind this decision are sound and will benefit my marathon training so that is what matters at this juncture. Instead of the session a shorter tempo will be introduced. This will mean two tempos a week, one long run, some hills and a lot of easy runs 0 -
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Monday 10/03
14.47 Miles
AM
60 Minutes Easy
-8.27 Miles @7.16p/m in 1.00:05
PM
45 Minutes Easy
-6.20 Miles @7.16p/m in 45:01
Funny to see the exact same pace for these two runs considering I ran completely by feel. It's either consistent running or my easy effort runs are now stuck around this mark.
Tuesday 11/03
12.90 Miles Various
AM
45 Minutes Easy
-6.20 Miles @7.17p/m in 45:08
One second a mile slower than yesterdays easy effort runs? I may call this my recovery run so! Once again, this was by feel so not too concerned that my easy efforts have all clocked in (or even stagnated) around the 7.16p/m mark recently.
PM
6.70 Miles
-1.61 Miles Warm-Up
-3.48 Miles @Tempo (avg. 5.47p/m)
-1.61 Miles Warm-Down
The 5 rules of Running: Dodge, Dip, Dive, Duck and Dodge.
Decided to take this run down to the Grand Canal. Delighted with how it went. It was a progressive run so it ended up below 5.30p/m for the last stretch. No doubt it could have been faster but buggies, pedestrians and the odd dog conspired to make this a very eventful run! Not far from ending up in the water
The cracking weather really helps.....0 -
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Solid run today DR. Hopefully it didn't take too much out of you. Don't celebrate too much tonight!!
Solid run, solid night out! Thanks, happy. Didn't look at the results but clocked it at 2.59:51 so job done (thanks Ecoli, great job). Not too sore today so a few easy days running. Really challenging enjoyable marathon. But be warned! The hill at around mile 10 is basically a vertical climb. Sorry to the pacing group for the bad language when I saw it!!0 -
Solid run today DR. Hopefully it didn't take too much out of you. Don't celebrate too much tonight!!
Solid run, solid night out! Thanks, happy. Didn't look at the results but clocked it at 2.59:51 so job done (thanks Ecoli, great job). Not too sore today so a few easy days running. Really challenging enjoyable marathon. But be warned! The hill at around mile 10 is basically a vertical climb. Sorry to the pacing group for the bad language when I saw it!!0 -
Saturday 16/03
4 Miles Very Easy (treadmill)
Really not feeling great all day. The legs felt pretty tired. Taper madness I guess.......:)
Sunday 17/03
Long Run
26.2 Miles
Tralee International Marathon
2.59:49 (6.52p/m)
10th Position
I received a call not long after the Bohermeen Half Marathon to congratulate me on a good run off the coach. No sooner had he stated his happiness with my run he mentioned the Tralee Marathon in two weeks as the next race. I really only decided to do the race last Monday, after carefully considering the pros and cons of undertaking 26 miles at a decent clip in the middle of training. I was hesitant, no doubt. Maybe even scared. Scared at the thought of a bad run, collapsing at mile 20 or just struggling to run a sub 3.10. Training had been going so well well I was worried that the marathon would compromise the goal marathon in April.
I was very anxious the day before the race. Many doubts filled my head and I struggled to come to terms with the fact I would have to run a full marathon in under three hours. After all, it was only a months ago I had to push myself extremely hard to go sub 3 in Dublin (after a 2 week taper). I arrived at the start line with one minute to spare I really didn't want to get caught up in the pre-race excitement for this one. I said hello to Ecoli (3hr pacer) and off we went.
The first 4 miles were pretty tough psychologically. Thoughts like...'How are the legs?', 'You're tired, you definitely are' and 'There is no way you can do this filled', filled my mind. I forced myself to concentrate. The plan was to run bang on three hours so I stuck to Ecoli and the pacing group. The course was a tough one, with many hills and pretty strong winds to complicate things. I soon settled and the miles nicely ticked by. The route was quite beautiful but the Barrow Hill at Mile 10 was a definite shock. I have never experienced such a climb before. It was short but extremely sharp. The group largely stayed in tact for the next few miles. It was great to have company and the miles flew by. The effort was comfortable and controlled.
After reaching mile 20 I knew I was in good shape and any doubts were firmly eradicated. I was in pretty good form and I started to really enjoy the run. The last 6+ miles were all about just bringing it home. The group really broke up in the last few miles, despite the extremely consistent pace. I would like to apologise to Ecoli here. The last thing he needed was me biting his ear off after 24 Miles! http://www.flickr.com/photos/francis-foley/13194312074/in/set-72157642433623904
The race provided to be a big confidence booster. I have taken back a lot of positives but also some things to improve on, like avoid drinking too much water etc.
A fantastic race, challenging but very enjoyable. A good night out was had after (last one for a while
) so I made the most of it.
The race also helped to flush out the cramp pains encountered during the previous marathon in Dublin. I only realised it on Saturday night but the pain of pushing through the agony in Dublin was still quite fresh and raw. I was quite paranoid of a repeat in Rotterdam.
A big thanks to Ecoli. A brilliant job on a tough windy course.
The long trip down to Tralee was well worth it.
WEEK TOTAL: 86.25 MILES
The legs have recovered nicely. A few days easy running to minimise any risk of injury before upping back the training.0 -
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Friday 21/03
16.30+ Miles Various
AM
11+ Miles
5x2 Miles @HM Pace (5.46p/m)
~2 Minute Recovery
After many days of pounding the roads the body and mind needed a break, so I took this session down to the treadmill. 5.46p/m felt about right effort-wise.
A much needed swim after. Bliss.
PM
40 Minutes Recovery
-5.30 Miles @7.42p/m in 40:46
Saturday 22/03
70 Minutes Easy
-9.55 Miles @7.21 in 1.10:15
The weather Gods conspired to make this run a real b!tch! The morning started out nice before a monsoon arrived on the East coast. My choice of shorts and light t-shirt made me look like a right idiot.
Sunday 23/03
Long Run
-20 Miles @6.46p/m in 2.15:20
A beautiful day to run with good company in the form of TRR, Krusty and KU. Always great to run with people considerably better than yourself.
The pace flirted mostly around the 6.50p/m for the first 16 miles before dropping into the low 6.30's after Krusty departed (coincidence?:)). TRR chose a challenging route, taking in Knockmaroon Hill (the notoriously hard Rotterdam Marathon hills should be a breeze now ). The pace for the last few miles dropped considerably, I think mainly due to us wanting to get this one dusted off.
A thoroughly enjoyable run. Really fantastic to see so many out running today in the Phoenix Park.
WEEK TOTAL: 89.6+ Miles
Disappointing week. Really gutted to not reach my target of 90 miles. I guess there are still 3 hours left in the week to run the .4 of a mile needed :eek:!!
One week left of full on training before a two-week taper. Excited.0 -
Monday 24/03
11.05 Various
AM
40 Minutes Very Easy
-5.30 Miles @7.34p/m in 40:03
PM
40 Minutes Easy
-5.75 Miles @6.58p/m in 40:03
The easy runs are slowly getting faster. The effort has remained the same as before so I will take it as a positive sign.
Tuesday 25/03
14.65+ Miles Various
AM
30 Minutes Easy
-4.25 Miles @7.16p/m in 30:50
Just a leg waker before the club session later.
PM
-2 Miles Warm-Up
-10x400m in 72-74 seconds (1 rep was 75) with 60 second recovery
-4 Miles Warm-Down
This was definitely the last speed session before the marathon. Felt very strong throughout. It was great to get legs ticking over.
Wednesday 26/03
90 Minutes Easy
-13.00 Miles@7.09p/m in 1.32:55
Felt a bit tired setting out on this one but like always, once I got going the miles quickly flew by.
So, nothing to report really! Just getting the miles in and trying to look after the body. At this stage the work is mostly done and with every run there is more to lose than gain (if that makes sense).
The only dilemma now is whether or not to check-in an extra bag....life is tough
...and buy a new pair on Cloudracers for the race (somewhat important!!)0 -
Thursday 27/03
15 Miles Various
AM
45 Minutes Easy
-6.40 Miles @7.09p/m in 45:47
PM
60 Minutes Easy
-8.60 Miles @7.12p/m 1.01:55
Just one of those perfect runs. Postponed the tempo until Friday as time was against me so an hour easy was the alternative. Very little point forcing out a tempo when under such time pressure. Really enjoyed this one. Didn't want it to stop :pac:
Friday 28/03
14.22 Miles Various
AM
30 Minutes Easy
-4.22 Miles @7.10p/m in 30:18
Up and out before I could even re-consider think. A good leg shaker before the tempo later.
PM
10 Miles
~inc. 7.20 Miles Tempo in 40:30 (avg. 5.35p/m)
Like all treadmill runs, it reads better than actually was. The effort was the main thing (comfortably hard)m so I was delighted to get this under the belt. Even with a decent gradient, I would estimate the pace @5.45p/m or so on the road.
The week has been going very well. I feel like I am coming into (please God) a good bit of form and hopefully peaking at the right time. Interestingly, I am not as tired as I would expect at this stage. Part of me thinks the body has finally given in and has stopped complaining! 0 -
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You're in great form. No doubt going to have a great race.
How are you finding the doubles? Did they come easy to you or had you to break them in, so to speak.
Also, the cloud racers, have you worn them yet. Interested to see how you get on with them. Still uncertain about them, but would love to try them myself ( I love a good fad, so I do ) 0 -
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AuldManKing wrote: »You're in great form. No doubt going to have a great race.
How are you finding the doubles? Did they come easy to you or had you to break them in, so to speak.
Also, the cloud racers, have you worn them yet. Interested to see how you get on with them. Still uncertain about them, but would love to try them myself ( I love a good fad, so I do )
Ah thanks.
Doubles suit me, no doubt. The morning run usually starts out pretty horrible to be honest but once you get going its fine. I find it really helps with recovery and the evening run feels so much easier (and enjoyable). Yeah, broke them in gradually. It really can't be rushed.
Really like the Clouds! Light but supportive. Personally, they fit me like a glove, feel great. Annoyingly squeaky in the wet (can be quite bad) and annoyingly expensive but the previous pair have 450 plus miles with plenty of life left, so they do last.
Brilliant training. You are in for a big marathon.0 -
Saturday 29/03
10.67 Miles Easy @7.09p/m in 1.16:15
The usual ten mile run. This is the one route I will really miss when I move out.
Sunday 30/03
21+ Miles LSR @7.22p/m in 2.34:48
Great to meet up with Ecoli and DrQ for this one. The miles always tick by that much quicker with company. The plan was to keep this easy enough. I was conscious not to over do it and stay within my comfort zone. Although tired, the run went well with DrQ showing me show parts of the Phoenix Park previously unexperienced.....(now, now....:))
DrQ departed on his merry way around mile 14 and Ecoli soon after at mile 17 or so. At this point energy levels and concentration levels were dipping, it was now a matter of knocking off the last of the miles and welcome the taper.
To finish, I sprinted up the grassy hill to the Papal Cross. My mother was quite religious so it felt right to wish her a Happy Mother's Day under the shadow of the Cross. It was a nice way to finish the last long run and the end of a very enjoyable and productive marathon training block. It wasn't planned but I guess you do sporadic things at the end of a two and a half hour run to conclude an intense training week.
From here on in it's all about management of training, diet and rest. I am confident that I have thrown my all at training over the last few weeks and months. I believe myself to be a better runner and person for the hard work put in, no matter what the result in Rotterdam.
WEEK TOTAL: 99.59 MILES
Someone is having a laugh! Really thought I smashed the 100 mile mark this week Although tempted, I shan't forage through my training runs looking for the extra .41 of a mile (although it'd definitely there somewhere!) 0 -
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dublin runner wrote: »To finish, I sprinted up the grassy hill to the Papal Cross. My mother was quite religious so it felt right to wish her a Happy Mother's Day under the shadow of the Cross. It was a nice way to finish the last long run and the end of a very enjoyable and productive marathon training block. It wasn't planned but I guess you do sporadic things at the end of a two and a half hour run to conclude an intense training week.
No more Rocky DVDs for this young man
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Monday 31/03
5.30 Miles Very Easy (no watch)
Decided to take today nice and easy. The body felt good but I still decided to take the prudent approach and not risk more miles. It's all about ticking over and keeping sharp from here on in.
Month|Days Run|Miles Run|Daily Average|2014
January|31/31|347.80|11.20|347.80
February|28/28|309.20|11.04|657
March|31/31|389.29|12.55|1046.29
Unbeknownst I passed the 1,000th mile for the year during the week. It's a pity as I could have savoured the moment!
Highlights: The Tralee Marathon, Bohermeen and my consistency (also know as stubbornness)
The Dundalk 10km on Wednesday evening is still on the cards. I will make a call on the race that morning.0 -
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dublin runner wrote: »Yep that was me! It's a small world, there ain't no hiding place Are you happy with your run? Pretty horrid conditions for your first 10k!
Small world indeed. Not my first 10k but happy with how I ran, not a great time but a steady effort and never went above 85%. Very best of luck in Rotterdam.0 -
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To be honest I am approaching this week like any other week, a sort of experiment really because for the last 2 marathon tapers I became quite strict and uptight about everything and I think it just compounded the nerves and doubt. My diet hasn't changed, usual amount of coffee, still having a treat if I feel like it and I'm treating the marathon like any other race. In the couple of days before I'll take that extra bit of water but other than that it's just another week (albeit with severely reduced milage), now we wait for it to backfire :P
I figure if I ran a 10 mile PB 3 weeks ago using a similar mindset, why wouldn't it work again. There was no pressure, I didn't do anything different than I would have on a long run and I overachieved my target. I get the marathon is a different animal to a 10 mile race but my mental approach should be the same so if behaving like its any other week achieves that mindset then I'm all for it.
I find looking over your training log will really help with the confidence, you've done all the work it's there in black and white and look at your race times, all indicators that you're able to do this. During the day at work or whatever, take a moment to visualise yourself crossing the finish line, see the clock ticking over exactly where you want it, anticipate that sense of achievement and it will happen.
Thanks for that, great advice and much appreciated. You're right, it's just another race. Time to relax. I know I have done the work. I think whatever happens is meant to be. Can't wait for it now.
Hope last few runs are going well. Time to visualise......I might try to visualise my first pint of Guinness first though! 0 -
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ya If you can't picture yourself crossing the line, just use a cold guinness, whatever works for you
Week's going grand meself, just getting the easy runs ticked off. I wanted to get 6m with 2m @ MP done last night similar to what you did but shin was complaining so taking no chances, it's really just to remind my brain of the pace it's gotta run for 26+ miles but maybe I'll wait to shock it on the day.0 -
ya If you can't picture yourself crossing the line, just use a cold guinness, whatever works for you
Week's going grand meself, just getting the easy runs ticked off. I wanted to get 6m with 2m @ MP done last night similar to what you did but shin was complaining so taking no chances, it's really just to remind my brain of the pace it's gotta run for 26+ miles but maybe I'll wait to shock it on the day.
It'll be no bother to you. Definitely made the right call.0 -
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