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1,000 Miles Later...
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Well done. Great stuff.
That's a fair marker you've put down for me to target.
We'll have to have a smackdown soon
In keeping with the terminology, bring it
What are your plans for the rest of the year?
My schedule atm (subject to change)
Weekend of June 21st - 5K - Not sure where yet, might venture to Dublin for a parkrun.
July 19th - Killarney 10K - This was my first race last year so I'll be tackling it again for sentimental reasons.
Sept 21st - Charleville HM - Dublin prep with a good chunk of marathon training already done.
Oct 27th - DCM
Dec - Waterford HMmartyboy48 wrote: »That's a fantastic result. By that report at least, you seem to take everything in you stride(no pun intended). When was the last time you panicked in a race if you don't mind me asking... Super result
I was definitely panicking during that 6th mile, glancing at the watch and seeing my pace drop to over 7 min/mile. Happy with my ability to recover though.0 -
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A week of easy running for me after the half marathon. As the week went on my legs got fresher naturally. Average pace dipped to around 7.25 for what felt like easy running towards the end of the week. Perhaps a sign of some gains from the half itself. Good to scale it back completely for a week and I'm now ready to tackle week 1/8 in my 10K plan.
Weekly total 33.7 miles
The most noteworthy part of the past weeks running was surpassing last years total mileage:
I still wasn't even running at this stage last year. I'm delighted with how far I've come and eager to push forward from here. This next training cycle is to coincide with my first race last year so I'm going to want to put as much time between me and 45:50 (last years time) as possible. I'm setting my target at sub 37. What a running year that would cap.0 -
Monday 26th - 8.38 miles inc 2,2 @ Tempo
2 miles warm up
2 miles tempo (6.17, 6.12)
3 min rec
2 miles tempo (6.17, 6.16)
2 miles warm down
Tried not to worry too much about the pace for these. In around 6.15 +/- 5 sec was the target so happy with the out come on paper. More happy with how it felt though. It was controlled with just the right touch of difficulty that I'd have expected. Got the plan off to a good start.
Tuesday 27th - 8.02 miles @ 7.33
Easy does it, no ill effects from the previous days efforts.
Thursday 29th - 11.07 miles inc. 6 X 1 @ P10KP w/ 3min rec
Planned pace = 5.57
1.5 warm up
6 X 1 @ 10K (5.56, 5.56, 5.56, 5.54, 5.55, 5.51)
1.5 warm down
Again I was delighted with this both on paper and with how it felt. It was tough going but not gut busting like previous efforts at this pace. I was able to push the pace when needed and probably got a touch carried away on the final rep. Again discounting the final mile, it was probably one of my best paced session so I'm delighted with that also.
Wither it's further gains on the back of my hm or the relatively fresh legs, I've felt very strong the past week. I'm just worried not this feeling of good form won't carry through to the end of the cycle
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Friday 30th - 5.24 miles @ 8.17
Recovery mileage.
Saturday 31st - 14.03 miles @ 7.33
Took a random, undulating route straight out into the country side. Some roads were more like running on trails but it was tranquil, warm and a thoroughly enjoyable venture.
Sunday 1st - Tuesday 3rd - Man Flu
Flu?? In June?? Was quite ill on Sunday night and hardly slept a wink. Fortunately the soar throat faded fairly quickly. By Wednesday I still had a blocked nose but no ill effects below the neck so I headed back out.
Wednesday 4th - 6.10 miles @ 7.25
Legs were a touch wobbly to begin with but found a good stride after the first mile. Apart from having to clear my nose quite often the flu didn't appear to have much affect on my running
Thursday 5th - 8.56 miles @ 7.20 inc. 12 X 400m
Target = 1.26
2 mile warm up
12 X 400 @ 5K (1.26, 1.26, 1.26, 1.24, 1.23, 1.24, 1.23, 1.26, 1.22, 1.25, 1.21, 1.23)
2 mile warm down
This went down very comfortably compared to the last two times I ran 400 intervals. Hopefully a sign of good things to come in the near future.0 -
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Friday 6th - 5.27 miles @ 8.23
Was working at 8 and heading home straight after work so an extra early 6.20am recovery run.
Saturday 7th - 15.05 miles @ 7.21
Long run around the sticks in Kerry. It's been a while since I've smelt as much slurry
Sunday 8th - 6.22 miles @ 7.21
Again very comfortable. I beat my first 10K pb from 11 months ago during an easy run.
Next week I've my first planned 50 mile week and it's also my last week building before a steep back for my first 5K.0 -
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Monday 9th - 7.26 miles inc. 20 min tempo
I do love running in a thunder spout. Kept me plenty cool during the tempo part of the run which I averaged 6.10 pace.
Tuesday 10th - 10ish miles at 7.30ish
Plugged the garmin in before heading off, it said 22%. Grand I said. 7 miles later I get the battery low warning and about a minute later its dead. Its my one big negative about the garmin, virtually no low battery warning.
With regards the run itself, it was very much a getting the miles in feel to it. I hope this attitude will shift before I've to start hitting the midweek medium long runs come marathon training time.
Wednesday 11th - Recovery
No run for me today but it did mark 1 year since I started training consistently and tracking my runs. I began here with the target of running 10K sub 50. 1 year later the target is sub 37.
Thursday 12th - 10.84 miles inc. (1 X 2 miles, 4 X 1 mile @ 10K)
Target pace was 5.57. I took 5 min rec after the 2 mile interval and 3 min after the 1 mile intervals. A tough session but one I was looking forward to all week.
2 mile - 5.54
1 mile - 5.56
1 mile - 5.54
1 mile - 5.55
1 mile - 5.55
This couldn't have gone much better. Only once did I hear my watch screaming at me to speed up. I feel in real good shape atm and I can only hope it carries over to my first 5K in 9 days time.0 -
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Monday 23rd - 6.10 miles @ 7.30
Warm mid morning miles, legs still quite heavy from the race at the weekend.
Tuesday 24th - 10.02 miles @ 7.22
More warm mid morning mileage. Out and back loop into the countryside before work. Legs were feeling heavy still but it didn't seem to effect my pace too much.
Wednesday 25th - 5.13 miles @ 7.33
More easy miles. Legs finally starting to feel a touch fresher.
Thursday 26th - 10.85 miles inc (2 X 2 miles + 2 X 1 mile @ 10K)
Was not looking forward to this much with the way I'd been feeling all week. However, it didn't turn out too badly at all:
2 miles (5.53)
2 miles (5.54)
1 mile (5.54)
1 mile (5.56)
Did the first 5 miles a touch too hard and end up paying for it in the last mile where I hopped, spluttered and gagged to the finish. Will have to make sure of a more even pace to complete the 3X2 session in two weeks.
Friday 27th - 5.15 @ 7.56
Recovery-ish miles as I was cutting it tight getting to work.
Will round off the week with a 14 mile long run tomorrow evening. Will be spending my morning volunteering at the Waterford Marathon, hope they'll be a great buzz around the event. Off to Dublin then on Sunday for Arcade Fire. Not looking forward to my tempo run on Tuesday
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This week would serve as a transition from 10K training into marathon training. Easy midweek runs with my first run over 16 miles in 9 months on the back end. From here I'll be starting an slightly augmented P&D 12 week up to 70 miles. Made out the plan last night. Edited it to fit in one extra marathon pace run, pushed a few of the longer runs out to 20 miles and included a weeks recovery after the Charleville HM.
I've penciled in three 20 milers and two 22 milers and I'll be peaking the MP runs with 14@MP.
Monday 21st - 6.08 miles @ 7.29
Wednesday 23rd - 6.10 miles @ 7.33
Thursday 24th - 6.17 miles @ 7.42
Friday 25th - 6.03 miles @ 7.25
All relatively short easy runs during the week. Took Tuesday off as I woke up during the night with quite a bad cramp in my right calf. No adverse affects since however.
Saturday 26th - 20.05 miles @ 7.44
I was really excited and interest in seeing how this run would pan out. I haven't run over 16 miles since DCM last year and this would only be my 4th time ever reaching the 20 mile mark. I was still confident the running I've done in between would mean the run wouldn't be too taxing and thankfully that turned out to be the case.
For the first 10 miles, I had my water belt strapped on and I couldn't get used to it again. Strapped around my hips and would slide down and around my stomach it would become uncomfortable and slow me down. When I got back in form my first loop, I discarded it and altered my route into two smaller loops so I could swing past and get some water again.
From mile 10-18, the pace quickened from 7.50ish to 7.30ish but I did tire noticeably over the final two miles. Instead of pushing myself I kept the same effort levels and had two miles just under 8.00. Little to be gained from going hard at this stage I figured.
Delighted to get my first 20 done and even more so to not be too fatigued after it. Now to begin my first week of the p&d plan. Just 765 miles till DCM 0 -
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First year of competitive running and a 37:27 10k time... And you let a little whipper snapper beat you to 2nd Seriously though, thats some running by you(and the young fella as well ).
Look forward to keeping in touch with your log to see how you get on with the DCM plan. You're making great improvements, keep up the good work 0 -
skeleton_boy wrote: »Saturday 2nd - 15.00 miles (inc 8 @ PMP) @ 7.03
This was my first time doing a marathon pace run of this nature so not sure what to expect. Did 7 miles warm up and then finished out with MP miles. As many have recommended on here, I'll be training for a 2.55 marathon, so PMP = 6.40:
6.39
6.37
6.33
6.30
6.27
6.23
6.36
6.37
That's great going. A big confidence booster heading into the next few weeks. I have a feeling your target time may come down a bit 0 -
dublin runner wrote: »That's great going. A big confidence booster heading into the next few weeks. I have a feeling your target time may come down a bit
+1
Great following this tbh. It makes me realise I can't slacken at all, or you'll be leaving me in your wake 0 -
dublin runner wrote: »That's great going. A big confidence booster heading into the next few weeks. I have a feeling your target time may come down a bit
We'll leave that to speculation for now. Lots of miles to be ran before I'll even think about nailing down a target time.+1
Great following this tbh. It makes me realise I can't slacken at all, or you'll be leaving me in your wake
I'm really enjoying contrasting our approaches too. I've a feeling your legs are that bit fresher using the hr training approach. I'd never have the discipline for it though. I'm the one who'll have to stay consistent if I'm to keep up, based on recent race times 0 -
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Monday 18th - 13.03 miles @ 7.39
Tuesday 19th - 15.03 miles @ 7.29
Two medium long runs once again to get the week going. Starting to adapt to the higher mileage now and the paces are starting to reflect it. These are the two highest mileage back to back days in the plan so its nice to get them out of the way.
Wednesday 20th - 5.02 miles @ 8.30
Recovery
Thursday 21st - 10.20ish miles (inc 5.3ish miles tempo)
This run was spoiled by my garmin. Which despite showing 40% charge shut itself down (and not for the first time). The first 2.73 miles I got measured but I had to run the rest by feel. It was pretty much another circuit of what I'd already done so I think I was able to do a decent job of replicating the effort. Did a much worse job of judging where the 5 miles ended and ran a nice chunk extra up tempo.
Of what I had record, the splits were:
6.11
6.04
6.09 (.73 miles)
Friday 22nd - 5.03 miles @ 8.30
Recovery
Saturday 23rd - 20.03 miles @ 7.24
Did a nice loop from the city out the back roads to Tramore and in back in the main road for this. Got it done early in the day before making my way to Dublin for the Kerry match. A fluid run and unlike my last 20 miler four weeks ago, I didn't fade in the final few miles. Threw in a nice steep climb in the last mile which made me sweat but then again, so will Roebuck:
And some splits:
Another solid week, another weekly high in terms of mileage. This week will see a slight step back and recovery before the beginning of the 5K paced sessions in the plan.0 -
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career move wrote: »Some tasty little sessions going on here
This day a year ago, under your very own guidance, I was running my first half marathon at 40sec a mile slower pace than the MP run I did yesterday. :eek:paddybarry wrote: »You are going great SB. Quick question, how are you fueling these long longs with PMP? What do you eat before and during?
Thanks,
PB.
I was working yesterday so I had breakfast and dinner before the run. Breakfast was a bowl of porridge, dinner was chilli with brown rice about 4 hours before the run. In regards diet I just eat brown/wholegrain foods where possible and try not to eat too much crap.dublin runner wrote: »Really great going. A big confidence booster. Think you are dead right adjusting your target downwards.
Cheers. You're putting in great consistent work at present yourself. I'm sure it'll pay off in the long run and yesterday was only a blip.0 -
skeleton_boy wrote: »This day a year ago, under your very own guidance, I was running my first half marathon at 40sec a mile slower pace than the MP run I did yesterday. :eek:
That's mad!
Don't forget to give us a mention when you're famous 0 -
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career move wrote: »That's mad!
Don't forget to give us a mention when you're famous
Hope you can wait until the next lifetime :pac:0 -
Monday 8th - 9.02 miles (w/10 X 100m strides) @ 7.34
Tuesday 9th - 15.02 miles @ 7.39
Two easy runs as usual to kick off the week. Had a few scoops Monday night so Tuesdays run I was very much in the mind frame of getting it done nice and easy
Wednesday 10th - 7.02 miles @ 8.31
Recovery
Thursday 11th - 12 miles (w/ 7@tempo) @ 7.01
This is possibly the toughest single run in the schedule. Definitely top 3. P&D say faster runners (they don't quantify what the standard is for fast runners) should run tempo closer to HM pace. My tempo pace so far in this cycle has been 5-10 sec faster than HM pace. With this falling 10 days out from my HM, I figured I would keep things at PHM pace, as it would service as a good trail run for that also. Target pace therefor was 6:15
3 miles warm up
7 miles tempo (6.15, 6.17, 6.11, 6.15, 6.11, 6.13, 6.12)
2 mile warm down
It was just as tough as it looked on paper but I was delighted with my output here. Another key workout in the bank.
Friday 12th - 6.02 miles @ 8.23
Recovery
Saturday 13th - 22.02 miles @ 7.36
The plan for this was simple, run the first 11 miles 8-7.40 pace, second half, 7.20-7.40 pace. Splits:
First 11
7.43
7.41
7.46
7.53
7.40
7.49
7.41
7.45
7.41
7.43
7.39
Second 11
7.23
7.26
7.26
7.31
7.29
7.19
7.23
7.19
7.33
7.29
7.31
Looking at this on paper it seemed to go pretty well but it doesn't tell the whole story. Really struggled over the last 2 and a half miles. Had to push the effort levels to keep the times down. I was absolutely shattered afterwards. I felt weak a had a touch of the dizzies until I could get some food in me. I don't remember been this shook from a run until after DCM last year.
It puts a bit of a question mark over my endurance but there are a couple of things I can attribute to that.
- Two days after a very tough session, which has got to still be in the legs.
- Heat. I was swimming in sweat afterwards and perhaps didn't take on enough water (about 300-400ml) during the run due to my hatred of running belts.
- The end of a 71 mile week. This was my first week breaking 70 miles so my legs were bound to be tired from cumulative fatigue. I hope fresh legs come race day will make a huge difference in the second half of the race.
I've had enough positive runs of late not to get too worried but the one true unknown going into a marathon is how you'll fair in the latter stages of the race and today does raise that question mark. Plenty of training left yet though and I'm sure this run will do my endurance the world of good. I have another 22 miler in 3 weeks, which I'll be using as a run though for Dublin (gels, water every 3 miles etc) that will hopefully banish todays question mark.0 -
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Monday 15th - 9.03 miles (w/ 5 X 600m @ 5K) @ 7.25
Based on my last race, 5K pace should be 5.48 so I set the garmin to start screeching between that and 5.40. I had meant to set the recoveries to 90sec but I carelessly set it as 60sec when I was setting up the workout after work. Made things a touch tougher than they should of been but I got through it with relative without having to push too hard.
Splits:
2.07
2.07
2.06
2.05
2.06
Tuesday 16th - 14.02 miles @ 7.42
Mid week mlr. Keep things nice and easy with race coming up at the weekend. These have quickly become my least favorite run each week. Very time consuming on a work day but key to keeping the volume high. Only a handful more to go in this cycle though.
Wednesday 17th - 7.02 @ 8.23
Recovery
Thursday 18th - 6.03 @ 7.44
Here is where I altered the week to fit in the HM. Short run to stay ticking over.
Friday 19th - Rest
Saturday 20th - 4.02 miles (w/ 5 X 100m strides) @ 8.09
Very easy miles to shake out the legs and finished out with a few strides.
Big day tomorrow now. At the beginning of the year I would of had skepticism of reaching this point. There has been some gripping moments along the way. There's going to be butterflies but I have no doubt I'll see a positive result. Ciarrai Abu!! Oh and I'm looking forward to Charleville in the morning too 0 -
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skeleton_boy wrote: »1.21.47. Pb of just over 2 min and race target met. Delighted. Mon the kingdom!!!
Great running.
Well done
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Pre Race
Got up at 6.30 and had my usual pre-race breakfast of porridge and a cup of tea. Out the door as the sun rose, not a puff of air. Looked like an ideal morning for racing. Just as we crossed the border to Limerick, it got very overcast all of a sudden. Didn't think much of it until I got out of the car at Charleville. It was very cold, felt about 6-8 degrees, so the early morning sun was not to be a factor. Cold, calm and dry, couldn't have a better day for running. My plan was to easy into it over the first two miles and try and run 6.15 to home, trying to pick up a few seconds along the way, with the target being sub 1.22.
Race
The 1.20 & 1.25 paces were pretty much on top of each other at the start so I lined up, just off the 1.25 guys. I got boxed in a touch for the first couple of hundred meters but as soon as I saw a gap, I pushed a touch. A very fast start threw the plan out the window slightly. 6.13
Although going out a touch faster than planned, I felt very comfortable. I eased off still during the second mile. 6.22. At this point, the field started to split. Those following the 1.20 pacers had forged ahead and I found myself at the front of the chasing pack. I was running my own race and had no intention of tracking them down, no one from the behind came through and I had a lonely few miles. 6.15, 6.09, 6.11
At this point the comfortable miles were behind me and I started feeling like I was in a race. Picked off a few stranglers from the 1.20 group but started to come under pressure in parts. Eased off where necessary an felt very strong again approaching halfway. 6.12, 6.08
Just after halfway, I found myself in a group of three. I took up the running early in this group but it seemed they wanted to run a touch faster than 6.15, so I tucked in behind, carefully not to burn too much energy. There was one or two points which I though they'd get away from me but I held on starting to come under real pressure approaching the turn back on the main road at mile 10. 6.06, 6.15, 6.14.
With turning onto the main road, the group of three suddenly split. One guy fell away and the other guy pushed on a touch. I let him off initially, but with just three miles to go, I felt I go push the effort levels now too. We passed a couple of other runners over the next two mile and one other guy stuck with us going into the final mile. 6.15, 6.15
We were pretty much a line of three for the first half of the final mile. The guy I had followed from halfway had lost the power in his watch and asked me for the time at the 12th mile. We exchanged a few words and go back to business. At the 20km mark he asked for the time again and upon hearing it, let out a burst. This was too much for me and he was gone. I tucked in behind the other runner who was with us, very much under pressure now. There was a nice drag in the second half of the final mile (going back against that quick start) and I could feel that "I'm going to get sick" feeling coming on fast. 6.13
The turn off the road for the final bit was downhill so finished out that piece (.18 according to the garmin) at 5.31 pace. Didn't manage to pass the guy in front but the job was done at that stage.
1.21.47
67th place
Post-race
Delighted with that effort. Ran the race pretty much to plan and got the result I was looking for. I'd like to think there's more there but I didn't want to be too aggressive with the target, considering I'm in the thick of marathon training. That's a matter for another day however.
I still have some doubts over endurance but I'm going to give 2.55 a lash in Dublin. I'd rather struggle trying to get 2.55 than come home comfortably just under 3 (can't know if that would be the case either). I set a soft target last year and enjoyed the experience so I'm happy to push myself that bit further this year.
As for the race itself, I cannot say a bad word. An absolute army of volunteers, helping out with the road closures. Pacers down as far as 1.20. A quality field and all the food you'd want afterwards. Not pancake flat, but largely flat.
Now time for a few beers and to celebrate All-Ireland number 37 0 -
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