Kona Can Wait!

zico10

Once The Lost Sheep was out of the way I spent the next few weeks thinking about the next challenge I'd set myself. I gave serious thought to going long next summer, but for a few different reasons decided against it. In the end I settled on the Connemarathon next April.

In preparation for it, I've completely shelved my bike training. I'll get back to proper bike training next April, and hope to have okay bike fitness for Olympic distance races when summer comes round.

Because I'm such a poor swimmer I can't afford to treat my swimming in such a manner. I'm still going to the pool six times a week, but I'm starting this log to record my preparations for the marathon, so I won't detail time spent in the water here.

I've fallen out of the habit of strength training, and I want to fit two sessions into a program that's going to have me running seven days a week. It will probably be the new year before I get round to it though. I've only one more week of work to do, before I'm back from the Christmas holidays on 6th January. I'll have a proper routine going then and I'll work out which two days suit best. For the next three weeks though getting out for a daily run will be enough to keep me satisfied.

I following a 70 to 80 miles per week training schedule from Pfitzinger and Douglas. It's an 18 week schedule, and I plan to stick to it rigidly. So my training is entirely laid out for the next four months. Saves thinking about things which I like. Unfortunately I started the plan a week late, so I'm going to have to condense things somewhere down the line.

I ran 2.53 in 2009, so bettering that is the bare minimum I'll be happy with. Sub 2.50 has a nicer ring to it, so that's my target. To give myself some margin of error, I reckon my race pace needs to be <4.00/km. so when the plan calls for marathon pace that's what I'm going to be running at. I hope to keep these runs controlled, and will try to keep race pace in training runs between 3.55 and 4.00 per kilometre.

Other paces the plan sometimes calls for I've deduced are thus;
5k pace .20/km
10k pace .40/km
HM pace .45/km
Aerobic pace <4.48/km
Long runs that don't call for marathon paced efforts are going to run between between 4.24 and 4.48/km. I'll begin at the slower end of this scale and May or may not increase the speed depending on how I feel.
Recovery runs will just about be fast enough so that no one could accuse me of jogging.

I'm using a Garmin to work out these paces. It has a HRM, but I'm not going to bother with it. I only bought it because it was few euro extra. Maybe some day I'll use it, but right now I think the paces I've worked out will work for me.

I know it's essentially a running log I'll be keeping, but I see myself as a person who usually does triathlon, but who right now happens to be training for a marathon, so I'll keep it in the TAR forum.

That's enough rambling, so without further ado, I'll begin logging. (In three hours, off for a 27km run now)

Dory Dory

Good luck, and I'll follow this with interest. I've just started using my HR monitor for the very first time, and so far I do think there is value in it. How will that translate into my race results? I haven't a clue. I'll let you know in June. Again, best to you with this.

EC1000

Best of luck, that target would have been good enough for 2nd place the last couple of years. Will follow with interest.

hf4z6sqo7vjngi

Look forward to following, on a similar training approach for London over the next few months.

shotgunmcos

Dax Colossal Body wrote: »

Look forward to following, on a similar training approach for London over the next few months.

+1 P&D for me (55-70m one) too starting in 2 weeks.

Best of luck. Sub 2:50 at Connemara will be competitive!

zico10

@ Dory Dory
What race is it you are doing in June?

@jackyback When did you enter London? Ideally I'd like to be doing that instead of Connemara, but it wasn't possible to enter when I looked. Would like to eventually do all of The Big 5, so figure the sooner I get started the better.
Good to hear you and shotgunmcos are also going to be following P & D, no doubt you've studied the book in more depth than me. Might have to pick your brains on somethings over the next few months.

As regards time, I don't think sub 2.50 will see me near the podium. The year I ran 2.53, it was good enough for 3rd spot and I'm aware finishing times there are comparatively that bit slower. But there's €500 for first spot next year and an additional €1,000 if the course record of 2.27.48 is broken. I expect this will attract a higher calibre of runner.

In any event I've no control over who else enters. If I can stick to the training plan and break 2.50 I'll be happy regardless of where I finish.

Dory Dory

I am doing IronMan 70.3 Eagleman in June. I've a few other events between now and then, but the eyes (and body and mind) are all about the Eagleman.

http://www.ironman.com/triathlon/events/americas/ironman-70.3/eagleman.aspx#axzz2ndyy7XF4

You mentioned to jb "the big 5". If you are talking about the world marathon majors, I believe there are 6 of them now - Boston, Chicago, New York, London, Berlin and Tokyo.

zico10

I hope to have more details of my individual sessions next week, but for one I'll just get the first week posted. I was happy with how it went, I could comfortably hit the paces the plan called for. I know it's a long way to go, but so far so good. I worked hard to get up to mileage required to undertake the 70-80 mile plan, the first week was manageable, so I hope the rest of it is the same.

Monday 9th January

Recovery Run; 10km

Average pace = 5.41/km

10km easy run before work. It's only 8km in the plan, but figured the extra 2km wouldn't kill me. I ran on the Royal Canal Way, it was almost too dark and I've no head torch, so will have to run somewhere else next Monday.

Tuesday 10th January

Lactate threshold run; 14km with 6km @ HM pace.

The first km were done as a warm up, then the next three kilometres were ran at HM pace. I had planned on splitting the 6km effort in three, but my battery was low and I figured if I had it lasted long enough to measure out a 3km stretch, it'd be easier run this again than trying to map out a 2km stretch in my head, should the battery die. I ran it in the Phoenix Park on the loop around the Visitors' Centre, which conveniently enough is just a small bit over 3km. In the end my battery didn't die and I was able to see my pace for each portion of the run.

4km warm up
3km @ HM pace
2km recovery
3km @ HM pace
2km cool down

Wednesday 11th January

Medium Long Run; 19km

Average pace = 5.50/km

I ran straight out my door, back to the Park and turned around when I'd ran 9.5km. I hadn't fully studied the plan and ran this far too slowly.

Thursday 12th January

Recovery Run; 10km

Average pace = 5.46/km.

Friday 12th January

General Aerobic Run; 16km

Average pace = 4.32/km

I studied the book a bit more and worked out my training paces today. I went out for the run with a lot of different numbers rattling around in my head. A lot of numbers in old Duder's head. I wasn't sure what pace I was supposed to be running at and did the final two thirds too quickly. Balances out running too slowly on Wednesday.

Saturday 13th January

Recovery Run; 10km

Average pace = 5.33/km

I was going out tonight and waking up in the morning, I'd planned to swap this with tomorrow's long run. I didn't fancy facing into 27km run with a hangover, but between one thing and another come evening time I didn't have time for my long run. So I just stuck to the plan which had the recovery run on Saturday.

Sunday 14th January

Long Run, 27.32km

Average pace 4.40/km

It was late in the day before I started this run. It was dark when I headed out and the fact I wanted to run at a consistent pace meant I didn't want to be covering unfamiliar terrain in the dark. Ended up doing the 3k loop around the Phoenix Park Visitors' Centre eight times. I stopped for a whizz at one point and forgot to restart my watch. Ran 320 metres before I'd realised. Hence why the total is 27.32km and not 27 even.


Weekly Total; 106.32km

zico10

Dory Dory wrote: »

I am doing IronMan 70.3 Eagleman in June. I've a few other events between now and then, but the eyes (and body and mind) are all about the Eagleman.

http://www.ironman.com/triathlon/events/americas/ironman-70.3/eagleman.aspx#axzz2ndyy7XF4

You mentioned to jb "the big 5". If you are talking about the world marathon majors, I believe there are 6 of them now - Boston, Chicago, New York, London, Berlin and Tokyo.

Good luck with the Ironman 70.3

I knew Tokyo had been upgraded. I just never thought before making the post.:o
Getting to that one though might not be so doable, not that I'm no longer living in Asia.

hf4z6sqo7vjngi

zico10 wrote: »

@jackyback When did you enter London? Ideally I'd like to be doing that instead of Connemara, but it wasn't possible to enter when I looked.

I got through in the ballot announced back in October. You can go through a sports travel agency though you will pay a premium.

London is a perfect course for a pb and the support/course itself is amazing.

zico10

Dax Colossal Body wrote: »

I got through in the ballot announced back in October. You can go through a sports travel agency though you will pay a premium.

London is a perfect course for a pb and the support/course itself is amazing.

It certainly looks a fantastic race from BBC's coverage of it. Thanks for reply, but it's not so important to me that I'd be willing to pay over the odds for it. Besides Connemara is now my target. Absolutely nothing is going to change that.
I don't think I'll do a 2015 spring marathon, but it seems like I'd have throw my name in the hat for London well in advance.

zico10

Monday 16th December

Recovery Run; 10km

Average pace = 5.48/km

I woke up at 6.00 a.m. and headed out before driving to work. I was heading from my apartment in Ashtown to the Park, but the gates at the level crossing I've to cross over were down and I wasn't in the mood to wait. I changed course and ran alongside the canal instead. Plenty of orange street lights nearby and light pollution, to show me the way.

Tuesday 17th December

13km General Aerobic Run + Speed; 13km with 10 x 100m strides

Average pace = 4.56/km

I warmed up for about 8.5km before doing the strides. It's the first time in my life I've ever done strides this late into a session and to be honest I had to Google 'how to run strides' to make sure I was going to do the right thing. I was running in the Park at nighttime and I ran on the path around the Playing Fields. Here you're away from the lights of cars and visibility is very good. One side of the path has 100 metre intervals marked out and I used these to measure my strides. I accelerated for 60m, tried to hold the speed for the next 20m or so, the slowed down for the final 20. I'd read times weren't all that important, so I didn't record or time the efforts on my Garmin. With only a tally being kept in my head I think I did 11 in the end. After finishing these strides and their approximate 150m recoveries I was roughly 5km from my apartment with about 11km ran. Once I hit 13km I stopped and walked until I got cold. When that happened I reset my watch and jogged another 2km to get home.

Wednesday 18th December

Medium-long Run; 21.0km
Average Pace = 4.30/km

It was fairly blustery out tonight, but at least it didn't rain. I was back doing the 3km loop around the Visitors' Centre in the Park. I ran it in a clockwise direction, so as the wind would be at my back for the more exposed parts. I was well wrapped up, but felt like I should have been wearing more on occasion. I wanted to get back home to a warm shower from the outset.

Thursday 19th December

Recovery Run; 10km

I did this on treadmill. I'd intended to do it in the evening and I'd packed my gym bag with swim gear for an a.m. session and with running gear for the evening. When I got into the changing rooms of the NAC, I realised I had left my goggles in the car. It wouldn't have taken too long to walk back for them, but I wasn't in the mood, so I scrapped my plans for a morning swim and went upstairs to the gym instead.
I either had the treadmill set to 10.5 or 11.0km/hr. I didn't touch the gradient. It made for a pretty boring run, but at least I wasn't cold.

Friday 20th December

Medium Long Run; 18km

Average pace = 4.35/km

I'd a half day from school and was able to get this run done in daylight hours. Consequently I was able to venture away from the usual Phoenix Park routes I stick to in the dark. Felt comfortable throughout.

Saturday 21st December

Recovery Run; 10km

I was out socialising the night before, so was pretty happy today's run was just a recovery run. My Garmin decided to stop working after I charged it on Saturday night. I'm writing this on Sunday and can't access the history on my Garmin. Don't know for sure what my average pace was, I was keeping it very easy though and my best guess would be in or around 5.30-5.40/km.

Sunday 22nd December

Long Run; 27.80km with 13km @ marathon race pace
1.59.01
Average pace = 4.16/km

12.04km @ aerobic pace (4.35/km)
13.01km @ marathon race pace (3.55/km)
2.81km @ aerobic pace (4.28/km)
It was sunny when I left my house. This didn't last too long though and about 6km into my run the sunshine gave way to rain, which turned to sleet. I was quiet exposed for a stretch and the wind was driving the sleet into my face. It relented almost as soon as it had started, but I was soaked to the skin at this point. My woolen gloves were soaking wet and didn't do a great job keeping my hands warm. I was feeling pretty miserable at this point, and it took seeing another guy out in shorts with no hat or gloves to tell myself to toughen up.
The hardest part of the run was still to come, and at least the higher pace would warm me up. This sort of happened, but it wasn't enjoyable. I managed to keep the pace under 4.00/km, which is good, but it was harder work than I had expected.
I was running south of Chesterfield Avenue, and some of the sections were hilly, but nothing like the hills I'll be facing in Connemara, so I'd prefer if the 3.55/km average pace I held came a bit easier. Still there's plenty of time between now and 6th April, so it's not a huge concern. I hope I'll be a couple of kilos lighter, and with increased running fitness this pace will be easier to maintain in future.
I do feel this was the first real testing day in the program, and I'm glad I was able to hit the required paces with a few seconds to spare.


I'm happy overall with how I've stuck to the plan. Just need to get through then Christmas and New Year period and I'd be pretty confident I'd manage everything else after that. Touch wood, but I'm also pretty confident I'll be able to cope with the volumes without getting injured.
I also hope to get away from the Phoenix Park for my longer runs. I need to find routes that are more similar to that of Connemara. It'll probably mean driving to the south of Dublin to run in the Wicklow Mountains. I don't need to go off toad, but do think I need to include more hills in my training.


Weekly Total; 109.80km

Krusty_Clown

zico10 wrote: »

I also hope to get away from the Phoenix Park for my longer runs. I need to find routes that are more similar to that of Connemara. It'll probably mean driving to the south of Dublin to run in the Wicklow Mountains. I don't need to go off toad, but do think I need to include more hills in my training.

Well done on the marathon pace run. Wouldn't have fancied it myself yesterday. Happy to recommend some good Connemara-like training routes around the South of Dublin, if they're any use? I've done a lot of Connemara-specific training on these hills. Here's yesterday's little jaunt. Killiney Hill is good too, as is Howth (which might be a little closer to home).

zico10

Krusty_Clown wrote: »

Well done on the marathon pace run. Wouldn't have fancied it myself yesterday. Happy to recommend some good Connemara-like training routes around the South of Dublin, if they're any use? I've done a lot of Connemara-specific training on these hills. Here's yesterday's little jaunt. Killiney Hill is good too, as is Howth (which might be a little closer to home).

That would be a huge help, thanks. With the M50, South County Dublin would probably be as convenient as Howth. But might go to both places in January just for some variety, if nothing else.
Your run yesterday certainly fits the profile for the type of route I'm looking for. Not overly familiar with the roads around Bray, but guess I'll recognise a hill when I see one, if I do go there. I've had a quick look at some of the other runs in your Garmin Connect profile, but is there any of them in particular you'd recommend?

Are you in training for anything at the moment yourself?

Krusty_Clown

zico10 wrote: »

Are you in training for anything at the moment yourself?

Just biding my time at the moment and the plan is to start 5k training in January, with the goal of trying to break 16 minutes. Then bring that speed into marathon training for Frankfurt in October, with the hope of getting a low 2:3x time. If you feel up to it, drop me a pm in January some time, and I'll meet you for 20-22 miles around these parts.

zico10

Krusty_Clown wrote: »

If you feel up to it, drop me a pm in January some time, and I'll meet you for 20-22 miles around these parts.

I'll do that, thanks for the offer. Just on a point of order though, this is the triathlon forum, don't mention the 'm' word.:)

Krusty_Clown

zico10 wrote: »

I'll do that, thanks for the offer. Just on a point of order though, this is the triathlon forum, don't mention the 'm' word.:)

It's full of smart folk. You can do the sums!

zico10

Monday 23rd December

10km Recovery Run; Actual distance 11.52km

I drove home to Roscrea from Dublin today. I had to pick up my younger, carless brother in Moate first though. I'd initially planned to do this 10km run on a treadmill in the NAC, but after a hard swim session decided against that. It was late in the evening before I could pick my brother, and when I eventually arrived in Moate it was almost 8 p.m. and time for kick off of Chelsea and Arsenal.
We've Sky Sports in new place I've just moved into, and this also allows me to use Sky Go on my iPad. Wanting to show off almost as much as I wanted to watch the match, I tuned into it on my iPad and both my brother and I started to watch it.
When the first half I was over I realised it was going to be pretty late when I finally got my run started and we both decided to move.
Driving conditions were pretty bad on the road home and with the driving rain I was regretting my decision not to run on the treadmill earlier that morning.
Eventually got home and thankfully the rain had stopped. I finally got out at 23.06 and finished up at 4 minutes past midnight. I kept the pace consistently easy throughout. So although I technically I finished on Tuesday, I'm confident enough in saying I would have gotten the scheduled 10km done on the assigned day.
2 weeks, one day and still on course.

Tuesday 24th December

Lactate Threshold Run; 16km

6km warm up (5.06/km)
8km @ HM pace (3.44/km)
2km cool down (5.35/km)

I wasn't sure what to wear heading out today. I had decided to do an out and back run from my front door. I went out with three tops and a rain jacket on. Soon into my run I decided there was only a very slight chance of rain for the next few hours.
I was going to be overheating with all the layers I had on, so I turned around half way into my warm-up and headed back to my house. I discarded the rain jacket and one of my layers and started off once again, this time at half marathon pace.
This was ran on undulating terrain and combined with a strongish crosswind made the 8km something of a slog. It was only in the last kilometre when I had to run 3.30 pace that I managed to get the average below my desired time of 3.45/km. I was working too hard for it though, and I'm glad there was a wind to blame as otherwise I'd be worried.
I was back at my front door at this stage. Although it wasn't raining, I put my back on the rain jacket and took it very easy for the final two kilometres.

Wednesday 25th December

Medium Long Run; 23km
Average Pace = 4.42/km

It was my plan to get this done early, so as I'd have maximum time for festivities and the gluttony that is Christmas dinner.
Looking out my window I could see frost outside and the temperature had obviously dropped below 0 overnight. So I postponed my run by nearly two hours waiting for the conditions to improve. Two hours later Google told me it was still -1°C, but I couldn't afford to procrastinate any further. With that I just laced up my runners and got on with it. I had planned on getting onto the old N7 and doing a straight out and back run. A few minutes into my run I decided that would be boring and took a back road instead.
I could see ice on the side of the road, but it wasn't a problem until I got to roughly the 8km mark. There was a not insignificant hill to run up at this juncture and twice on the way up i half slipped on ice. I remained on my feet both times, but after it happened a second time I though 'fnck this'. I stopped my watch and started to WALK carefully back down the hill. On the way down I stepped a patch of ice. My feet went straight from under me and I landed hard on my back. I was a bit rattled after it and very delicately chose where to put my feet from that point.
I felt it safe to run again when I got to the bottom of the hill and restarted my watch. I got back onto the old N7, which is now the R445 or some such number, and finished off my run on this.

Thursday 26th December

Recovery Run; 10km
Average Pace = 5.23/km

It's a few days after I did this run that I'm actually writing about it. I can't even remember where I went, but being a recovery run at 5.23/km I'm pretty sure nothing remarkable happened.

Friday 27th Decenmber

Medium long Run; 19km
Average Pace = 4.33/km

I was at my brother's in Westmeath yesterday and as regards alcohol consumption on Stephen's Day I took it pretty easy. It was late evening when I finally got back to Roscrea and it was around 8 p.m. when I started this run. Despite eating to excess over the previous two days, I wasn't feeling any adverse effects from the festivities. The strong winds of the previous night had died down as well and the 19km were a lot easier than they might otherwise have been.

Saturday 28th December

Recovery Run; 10.22km

I didn't bother wearing my Garmin for this, so I've no data to note. I plotted a 5.11km course on mapmyrun and just ran it twice. All done at a very easy pace.

Sunday 29th December

Medium Long Run; 26km
1.59.35
Average Pace = 4.36/km

I had a light breakfast, with a cup of coffee and a bottle of Lucazade Sport. About an hour later I started this run. I hadn't anticipated the breakfast having any adverse effect on me, but I had to stop three times with stomach problems over the course of my run. I was running on a rural road and it was easy find discreet spots. I could hold the pace with relative comfort, but the digestive turmoil I was enduring made it an unenjoyable jaunt.

Weekly Total; 115.74km

Three weeks in and so far so good as regards sticking to the plan. Tuesday's HM pace was tough though and it does worry me slightly. I worked out the pace based on the assumption that I could run a half marathon under 1 hour 19 minutes. Leaving out half iron distance events, I've only ever ran one half marathon. This was over 4 years ago and I only posted 1.19.5?. It wasn't a target race and with proper focus I'm sure I'd have gone faster. With how difficult the .45 pace is to hit in training though I'm starting to doubt myself. The 4.24-4.48 pace range I decided on for my long runs is very comfortable and I wonder am I running these too fast just now. I wonder if I kept the pace closer to 4.48 would it make my lactate sessions more manageable. Also I'm still not as light as I would like to be, which would no doubt lead to better run efficiency, but it is food for thought.

zico10

I stated at the start of this log that I began the 18 week program a week late. It means I have to squeeze 18 weeks into 17 and after consulting with a boardsie from the running forum decided to deal with this missing week at this point in the plan. He suggested skipping the fourth week in the plan altogether, which I will more or less do. The Monday of the fifth week calls for a.m. and p.m. recovery runs. Because of time constraints I'll just do one of these and for similar reasons I'm going to swap around Monday's and Tuesday's runs.

Monday 30th December

Lactate Threshold Run; 16.87km in 1.21.44

6km warm up = 5.27/km (32.47)
6km @ HM Pace = 3.45/km (22.28)
4.87km cool down = 5.26/km (26.29)

I came back up to Dublin last night and was back in the Phoenix Park for this run. I ran on the 2.5km duathlon circuit for the HM paced section. I initially started off running in a clockwise direction, but felt like I was more exposed to the crosswind this way. I wanted to make things as easy as possible off myself, so after 3km I pirouetted and started running anti-clockwise. I also took off my jacket and ran the final next hard 3km in just a base layer. It wasn't exactly summer weather, but I was working hard and with gloves and a hat on I didn't really feel the cold. Like last week's lactate threshold run I was working harder than I'd like to be for the fast part.
It was only supposed to be a 16km run today, but it wasn't a pleasant morning to be walking, so instead of stopping my watch at the 16km mark I jogged the final 870 metres to my door.

Tuesday 31st December

Recovery Run; 10km in 53.27
Average Pace = 5.21/km

I was down at a wedding in Kilcoran in South Tipperary. I wasn't familiar with the roads down there and headed out the door of my temporary residence with no route in mind. I ended up running up a hill and into some military land. Warning signs told me I was entering at my own risk. Thankfully there were no stray bullets or unwanted explosions and I made it back in one piece. The run was very scenic and coming in the middle of two days' drinking was very enjoyable.

Wednesday 1st January

Medium Long Run; 24km in 1.52.06
Average Pace = 4.40/km

After two days' drinking, I wasn't in the best of form beginning this run. At no point was I enjoying myself and I felt like puking a couple of times. I never did though and when I finished at 10 p.m., I was wondering why the hell was I doing all this to myself. I'm glad I got through it though and happily I don't plan any big drinking sessions anytime soon.

Thursday 2nd January

Recovery Runs; 10km in 53.21 & 6km in 34.28
Average Paces = 5.20/km & 5.44/km

If I had been sticking strictly to the schedule, today would have had only one 10km run, but because I only did one run on Monday when I should have done two, I made up for it today. There were supposed to be a.m. and p.m. runs. I'm still on Christmas holidays and I was in no rush to get out. Consequently it was nearly 2 o'clock in the afternoon when I started the first one. I ran most of it on grass. The second run was done quite late at night and all on pavements.

Friday 3rd January

Medium Long Run; 21km in 1.32.39
Average Pace = 4.25/km

Once again, despite being free the entire day, it was quiet late when I began this run. The weather was pretty miserable starting off and I wanted to get back to a warm shower before I was 100m into my run. It was raining and the gilet I was wearing meant there was excessive water running down onto my thighs. This combined with the cold and wind I was even more eager to finish early. An average pace of 4.25/km puts this run right up at the top end of the pace scale I set myself for these longer runs. I never at any point felt like I was pushing overly hard to hold the pace though, so finishing up I was very happy with it. All the same though in light of my final thoughts after last week's post, I'll have to see how Sunday's 16km @ marathon race pace go before seeing exactly how happy I am.

Saturday 4th January

Recovery Run; 10km

I didn't bother taking my Garmin with me and just twice ran a 5k loop I've previously mapped out. Done at a very easy pace.

Sunday 5th January

Long Run; 29km with 16km @ marathon race pace in 2.01.08

13km warm up in 58.56 (avg. pace = 4.32/km)
16km @ MP in 1.02.12 (avg. pace = 3.53/km)

When I woke up and looked out my bedroom window, a miserable scene greeted me. The panes of glass were covered with streams of rainwater and I was in no mood to start a run in such conditions. I had planned on driving back up to Dublin at some point today, and there and then I decided I'd drive up early and take my chances with the weather in Dublin.
Shortly after this I got a text from a friend telling me another friend's grandfather had died and the reposal was taking place in a Roscrea funeral home from 4 o'clock today. By the time I would have been finished here, it would have meant I'd be pretty late starting my long run in Dublin.
With that I just decided whatever the conditions to get the 29km run over and done with in Roscrea. I'd still plenty of time to get it done, so it wasn't the end of the world.
There was no point having a big breakfast at this point and instead of my normal breakfast of cereal, muesli, or porridge, I had two bottles of Club Energise, two cereal bars, two bananas and a can of Red Bull.
Up to this point I've done all my runs without taking food or drink with me, fueling beforehand instead. I don't plan on running the marathon on empty, so I think I need to get my digestive system used to ingesting and processing calories when I'm running. I'm still undecided as to whether I'll only fuel on long runs with marathon paced segments, or I'll do it for all long runs, but I'm certainly not going to tackle marathon paced runs without taking fuel with me.
Gels would obviously be the most convenient thing to carry, but I didn't have any, and wasn't very likely to find anywhere in Roscrea that sold them. I went to the shop and bought the next best thing sh!t loads of soft, sugary sweets. So with a 1/4 kilo cocktail of jelly beans and babies, and one banana I began what on paper at least was the toughest run of the program thus far.
After the weather of early morning, I made sure I was well protected from the elements as well. I set off with 4 layers on, a peaked cap, a wooly hat, and 4 gloves (in case one pair got wet). Less than 1km into the run from looking at the skies the chance of rain seemed very slim. I stopped and left my gilet in a bush to collect on the return leg. Then 3km after that I took off another layer and stuffed it and one pair of gloves away for retrieval whenever I drive back up to Dublin.
The plan was to run the first 13 kilometres at my usual long run pace (4.24-4.48). Every 4km I increased my speed so as I was running at less than MP +15% towards the end of the 13km.
I'd brought €2 with me as well and the plan was to stop in Borris in Ossory and get some fluids on board. Upon reaching Borris in Ossory I still had a few kilometres to go before the hard work started, and not wanting to gulp the bottle of Club Energise I bought in one go, I took it with me.
The MP section started soon enough after I bought the drink, I was carrying it for about 6km of the fast segment and was glad to finally dump it when I was running back through Borris in Ossory. I was managing to hold the pace though without any discomfort, and didn't really start to find it tough going until I'd 5km left to go. I pushed through it and always managed to run each kilometre split at the desired pace with a few seconds to spare.
For the last two HIM events I did, I'd often finish off my long runs run with a Gebrselassie-esque kick for the final kilometre. For old time's sake I did it again today, and managed to run the final kilometre in 3.35. I'm not sure how it compares to previous 'kicks' I've ran, but I'm happy after 15km running at my marathon pace I still had something in the tank.

Weekly Total; 126.87km


Overall I'm happy with the week I put in. The final run on Sunday has me optimistic that I am on target. The road I was running wouldn't compare with Connemara's course, the second half especially, but I've a good few seconds per kilometre to spare. 5 years ago I never did my long runs at such an intensity and sticking rigidly to the plan I'm hopeful I'll benefit from this new approach. It wasn't easy, but then these marathon paced runs aren't meant to be.

shotgunmcos

Nice work and way to nail that key long run!!! But then your 500km in Dec was a nice foundation. Going well thus far, keep it up!

How did you find the MLRs at the start of the plan?

zico10

shotgunmcos wrote: »

How did you find the MLRs at the start of the plan?

My initial thought were they practically were long runs. For instance my first weekend long run was 27km and last week one of my medium long runs was only 3km shorter. But they are that bit shorter than the long runs, so they're also that bit easier. It certainly can be hard to work up the enthusiasm for some of the mid week MLRs, but like a lot of things the first step is the hardest. Once I'm moving the 4.24-4.48 pace I've set is very manageable. I actually enjoy them more than any other runs in the plan. They're neither slow enough to be boring, nor fast or long enough to be suffering.

Why do you ask? How are you finding them?

Dory Dory

Red Bull for breakfast???!!!! :eek:

zico10

Dory Dory wrote: »

Red Bull for breakfast???!!!! :eek:

It's one of my staple foods.:)

hf4z6sqo7vjngi

Well done, especially the run on Sunday stands out.

Krusty_Clown

That sub 80 Half marathon four years ago puts a slightly different spin on things, as that would have put you in approximately sub 2:50 shape back then. Was that the same training period where you ran 2:53? Which half marathon was it? Do you feel you might have underperformed in the marathon when compared to your HM time?

Great going so far. If you haven't done so already, you should give this podcast a listen at some stage. It's an interview on MarathonTalk with Pete Pfitzinger, and will provide a little more background to the program you are following (and also covers some of the questions you might have in relation to tune-up races).

zico10

Krusty_Clown wrote: »

That sub 80 Half marathon four years ago puts a slightly different spin on things, as that would have put you in approximately sub 2:50 shape back then. Was that the same training period where you ran 2:53? Which half marathon was it? Do you feel you might have underperformed in the marathon when compared to your HM time?

I ran the half marathon time in Dublin, September 2009 in the build up to an October marathon (not Dublin). I was aiming for sub 2.50 that day as well, and do think i was in shape for the time, but ran 2.51. I do think I under performed. I remember thinking between miles 18 and 20 that I wasn't going to hit the time and I sorted of accepted failure from there, when I should have dug deeper. I ran it very badly and got the first half done in 1.22/1.23 which on reflection was probably too fast. I think other things in the lead up affected my performance as well. With everything taken into account, I consider that HM a much better performance, perhaps even my best running performance to date.

zico10

Monday 6th January
Recovery Run; 12.51km

Five years ago I lived on the north side, and running along the seafront at Clontarf and out to Bull Wall was one of my regular runs. Even though it's a run I really enjoy, I can't recall doing it in all the intervening years. I happened to be in the neighbourhood tonight and for old times' sake decided to run it. I parked on Griffith Avenue and began my run. Parts of the promenade were flooded and I had to weave off the path for certain stretches. I came to a stop at certain points to carefully tip toe around some big puddles. The run was only supposed to be 11km, but I still hadn't reached the very end of the Bull Wall when my Garmin registered 5.5km. Instead of turning round, I kept on going. It was windy, but I wasn't worried about being blown into the sea. I ploughed on until I came to the Réalt na Mara Statue at which point I turned around. I'd far exceeded the 5.5km halfway turnaroud and when I got back to Griffith Avenue I was still over a kilometre from my car. I had swimming to go to tonight, so as to conserve energy for that I finished my run and walked the remaining distance.

Tuesday 7th January
Aerobic Run w. 10x100m strides; 16km

I wasn't feeling particularly good during this run. I started it late enough at night and dressed for cold weather. The temperature wasn't as low as I'd been expecting and I had to stop and take off a T-shirt I was wearing over a base layer and underneath a running jacket. It was windy out and so as it wouldn't be blown away I tied the unwanted t-shirt to one of the goal posts on the playing fields in the Park. I felt alright doing the strides, which I didn't record. Overall though my pace was slower than I'd like it to be. But I'll see how the rest of the week goes before getting overly worried about it.

Wednesday 8th January
Medium Long Run; 21km in 1.37.52
Average Pace = 4.40/km

Just like last night I was overdressed for this run and had to take off one of my layers. I wasn't running loops tonight though and instead of putting it somewhere to pick up on the way back shoved it into a pocket of my jacket. I'd a wooly hat in my pockets as well. The two things were quite bulky and were wobbling about for the remainder of my run. It was hard to get used to and the constant bouncing was bothering me.
Although I managed to keep my pace in the correct zone, I wasn't as fast as I have been before. I had to work harder for it than on previous runs, and would prefer if it came easier to me.

Thursday 9th January
Recovery Run; 10km in 58.43
Average Pace = 5.53/km

Friday 10th January
General Aerobic Run; 16km in 1.17.43
Average Pace = 4.51/km

I felt a lot better tonight than I had been over the previous couple of days. I know the pace wasn't particularly hectic, but it did boost my confidence that the comfortable feeling has returned.

Saturday 11th January
Recovery Run; 10km in 55.40
Average Pace = 5.34/km

It was a lovely day for a run. With the dark evenings I'm not getting much opportunity to fully appreciate The Phoenix Park. I did today though. I ran around the perimeter of the park and back home and only went on the roads when I needed to cross them.

Sunday 12th January
Long Run; 26km in 2.00.36
Average Pace = 4.38/km

I got this done during daylight hours in Phoenix Park. This shouldn't really be a surprise, as it was a Sunday, but I have an amazing ability to procrastinate and usually end up running in the dark. Because of the daylight I was safely able to run on grass and probably spent 60% of my time on grass. As it was a recovery week I kept the pace towards the slower end of the scale I've prescribed myself for long runs.

Weekly Total; 111.50km


I felt a bit lethargic during some of the runs earlier in the week. As it was a recovery week, I went out with the mindset that these runs shouldn't be hard. I probably wasn't pushing hard enough at the start and it was harder than it should have been to pick up the pace as the runs progressed. I felt better towards the end of the week, which was reassuring with harder work to start the following week.

zico10

Monday 13th January
a.m.
Recovery Run; 6.01km in 36.05
Average Pace = 6.01/km

I wasn't 300m into my run when my right foot slipped on a patch of frost. I was going to run along the Royal Canal Way from Ashtown to Glasnevin, but after this happened I changed my mind. Instead I did laps of Crescent Park in Rathbourne which is right beside my apartment. A lap of the park isn't even 500m in total, which made the run boring as hell. But I was on grass and I wasn't going to slip. It was only for 6km though, so I didn't have to endure it for too long.

p.m.
Recovery Run; 10.00km in 56.10
Average Pace = 5.37/km

I was back on the north side of Dublin for this run, which is likely going to be a frequent occurrence for my Monday p.m. run from now on. For the second week in a row I ran from Griffith Avenue to Clontarf, along the seafront, and back. It was my second recovery run today and the pace though quicker than the day's earlier run was still very easy.

Tuesday 14th January
Lactate Threshold Run; 18.50km approximately

7.50km warm up in 37.50 approx (no watch, battery low)
8.01km @ HM Pace in 29.11 (Avg. pace = 3.39/km)
3.01km cool down in 16.44 (Avg. pace = 5.35/km)

My battery was low heading out, so to make sure I had enough power for the hard part of the run I didn't switch on the stopwatch until I had my warm up done. I then took off my jacket and took off at HM pace. I find these sessions the toughest part of the plan and I look at my watch far more often during them than I do for other runs. I was happy to be hitting .45 pace with a good bit to spare, but I did didn't back off at any point and finished the 8km with a good few seconds to spare. Once done I went back to the tree where I'd left my jacket, put it back on, and ran home at an easy pace.

Wednesday 15th January
Medium Long Run; 21.01km in 1.38.10 (Avg. Pace = 4.40/km)

I was supposed to do 24km, but I started late and swapped it for a 21km run scheduled for Friday. It wasn't going to save me a huge chunk of time, but it was better than nothing. After yesterday's hard session, I was deliberately taking it easy and ran the whole thing at a conservative pace.

Thursday 16th January
Recovery Run; 11km on treadmill (Avg. pace 11.1km/hr) in 58.30 approx

If not running hard, I prefer to stay away from treadmills, but I left swimming togs in the NAC yesterday, and I wanted to go back and check had they ended up in lost property. They hadn't, but I'd still come prepared for a run, so that's what I did.

Friday 17th January
General Aerobic Run w. 10 x 100m strides; 14.01km in 1.12.59 (Avg. pace = 5.13km)

I should have been doing a 24km MLR today, but I was meeting friends for drinks tonight and I didn't have time for a run of such length. So once again this week I had to rejig things. The run was only supposed to be 13km and I was trying to leave the strides towards the end of the run. This ruled out the path around the playing fields in the Park, which ideally has 100m intervals marked out. Instead using my Garmin, I found a 100m stretch along the North Road in the Park and ran my strides here. Once all 10 strides were done, I headed for home. I had to run in excess of the scheduled 13km to get to my front door, but I was running late and I chose to run the extra kilometre instead of stopping my watch and walking.

Saturday 18th January
Medium Long Run; 24km in 1.51.35 (Avg. pace = 4.39km)

After two postponements, I finally got around to doing Tuesday's 24km MLR. With a longer run coming up the following day, I was keen not to push too hard. An average pace of 4.39/km shows that I didn't. I didn't have to work hard for it either and all in all was satisfied with the run.

Sunday 19th January
Long Run; 32km in 2.21.42 (Avg. pace = 4.26/km)

I was hoping to meet Krusty and Abhainn for this long run, but circumstances conspired against me. I wasn't able to make it down to Shankill, where they were running. Instead I was back in The Park. I ran most of the 32km south of Chesterfield Avenue, and at one point went outside the gates of The Park to run up Knockmaroon Hill. The combined elevation gain wouldn't be the same as Connemara, but I made the best of the situation and tried to take in as much hills as I could. It would have been interesting to see how I would have fared on the hilly route Krusty et all ran today, but I was happy with my overall speed in the Park.


Weekly Totals
Distance; 136.53
Time; 10.58.56

Abhainn

Very good week lad. Nice progress. Coming together nicely.
We'll meet up in a few weeks for some hills

RacoonQueen

I was going to tell you to use Knockmaroon hill! if you can take the boredom there's three hills right outside the Chapelizod gate as well which you can throw in, using the marathon route the hill on St. Laurences Road that the marathon goes up, Chapelizod Hill Road and Kylemore road which would work well for Connemara training.

zico10

RacoonQueen wrote: »

I was going to tell you to use Knockmaroon hill! if you can take the boredom there's three hills right outside the Chapelizod gate as well which you can throw in, using the marathon route the hill on St. Laurences Road that the marathon goes up, Chapelizod Hill Road and Kylemore road which would work well for Connemara training.

Thanks for the suggestions. Knockmaroon Hill works well as it's right beside the Park. Although I never recall using any of them for training, I'm vaguely familiar with the other three. But the less roads I have to cross and the less traffic lights I have to deal with, the better. Until I manage to get a tour guide to run with me in South County Dublin, it looks like I'll venture no further than Knockmaroon Hill.