Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam

jebuz

I think I did that plan myself before but the shortened 12 week version, found it a little light on recovery sometimes but it was pretty solid, don't be afraid to tweak it though based on how you're feeling. You're in great shape now for the race so hang on to it

yaboya1

I'm doing it too (so is FBOT01) and find it tough at times, but I think if you get through it unscathed you're in great shape for the marathon. It's difficult & tiring but you definitely shouldn't fail for lack of preparation on the day once you complete it. I'll try and remember this myself if I start having any doubts on the starting line :P

viperlogic

Body is tired today alright but always is 2 days after a v hard session/race. A case of DOMS I think. I've 5 weeks to the marathon and 4 weeks left in the plan so taking my buffer week this week as luckily didn't have to use it during the previous 14 weeks. I think the physio rub down every 4 weeks has really paid off here. There is a race due in two weeks before Marathon but will skip that and do a tempo session instead as its too risky I think.

jebuz

I agree, it was a good plan and a key session for me was the midweek long run, something that was missing in my last marathon plan. It's still the best marathon I've ran (Barcelona) as a result from the P&D and I felt great the whole way through so if you lads get through the training (and you're almost there) there's absolutely no reason why you shouldn't hit your goals and I'm pretty confident you all will.

FBOT01

That was a great race and result on Sunday. I did a similar progressive long run the day after the Frank Duffy 10m in August. The legs weren't actually the slowest part of me to recovery. I needed a little extra kip the week after to get me the overall energy levels back on track. Agree with the comment on the rub downs. I have incorporated them into this cycle and have felt the benefits of each one.

Keep up the good work and enjoy the buffer week.....and the 5x1200 @ 5K pace that is in store for you next week;)

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|10K|5:01|8:03|50:18|133|73%|154|10|286|1.29
Thursday|easy|8K|4:42|7:33|37:40|136|74%|155|10.9|285|1.37
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


P&D 55-70 - buffer week

Wednesday - 10K recovery
As I said above, I had put a buffer week into the plan incase of injury and luckily I didn't have to use it. Taking it this week and then back into the last 4 weeks of the plan. Nice easy recovery run. Legs feeling good, no stiffness or niggles from the 10 mile race.

Thursday - 8K easy
Another nice easy run.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|10K|5:01|8:03|50:18|133|73%|154|10|286|1.29
Thursday|easy|8K|4:42|7:33|37:40|136|74%|155|10.9|285|1.37
Friday|easy|8K|4:35|7:22|36:48|141|77%|154|11.0|284|1.41
Satday|rest||||||||||
Sunday|LSR|27K|4:36|7:24|2:04:28|142|78%|157|10.6|284|1.38



Friday- 8K easy
Another nice easy run

Saturday - rest

Sunday - 27K LSR progressive
Woke up to a stunning morning of clear skys and nice cooling northerly breeze. Had a small breakfast and then headed out. Did the usual of splitting it up into 3 progressive sections. Legs felt good from the get go, this buffer week has really recharged me. Good few runners out thou not many of the usual faces, probably at the Charleville Half. The time flew and pace was nice and easy. Back in the door just in time for the F1

9K - 4:51 min/km (7:48 min/miles) - 136bpm - 74%
9K - 4:39 min/km (7:29 min/miles) - 141bpm - 77%
9K - 4:19 min/km (6:56 min/miles) - 150bpm - 82%


P&D 55-70 - buffer week summary
This buffer week really recharged me but back to business next week. 4 weeks to go :eek::eek::eek::eek::eek:

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|18K|4:23|7:03|1:19:02|146|80%|157|10.6|279|1.45
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||



P&D 55-70 - week 15

Monday - rest
Went for a 3K walk if that counts for anything!

Tuesday - 18K with 5x 1200m with 3min recovery
Was warned about this session from fellow P&D followers. Did a 5K warm up and then into the sessions. Plan was to do the intervals at 3:35 min/km (5:46 min/miles) pace. First two felt nice, easy and controlled. For the third I had to go up and over a walk way over the main road plus had a v sharp turn so knew I had to work a bit harder here to gain back that time. About 800m in got the average to target pace and held it when about 20 meters to go the pace on the watch jumped up so I missed the target pace but just slightly. Was probably due to the tree cover in that section. 4th interval was nice easy and controlled again. 5th interval I had to deal with a pull and again had to gain that time back. Finished with a 4K cool down. Over all, found this session somewhat easy, certainly wasn't a lung or heart buster.

5x 1200m
3:33 min/km
3:33 min/km
3:37 min/km
3:34 min/km
3:36 min/km

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|18K|4:23|7:03|1:19:02|146|80%|157|10.6|279|1.45
Wednesday|MLR|23K|4:36|7:24|1:46:02|144|79%|156|10.8|288|1.39
Thursday|GA|13K|4:48|7:43|1:02:27|139|76%|156|10.7|289|1.34
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


Just realized I'm a day out this week, was due a recovery run on Tuesday but did Wednesdays workout instead!

Wednesday -23K medium-long run
As per usual broke my mid week run up into 3 sections. Legs felt good considering yesterdays VO2max session. Only concern for the past week or so is that there is some slight pain between the metatarsal and phalange of my big toe on right foot. Was told two or so years ago that I was getting arthritis there but haven't had any issues until now. Will have the physio look at it next week during my monthly rub down / check up. On the plus side there was a stunning sunset.

8K - 4:50 min/km (7:46 min/miles) - 138bpm - 75%
8K - 4:36 min/km (7:24 min/miles) - 144bpm - 79%
7K - 4:22 min/km (7:01 min/miles) - 151bpm - 82%

Thursday -13K general aerobic
Nice easy GA run. Was due strides also but didn't as don't want to put too much pressure on my big toe for now.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|18K|4:23|7:03|1:19:02|146|80%|157|10.6|279|1.45
Wednesday|MLR|23K|4:36|7:24|1:46:02|144|79%|156|10.8|288|1.39
Thursday|GA|13K|4:48|7:43|1:02:27|139|76%|156|10.7|289|1.34
Friday|easy|10K|4:55|7:55|49:16|134|73%|157|10.0|279|1.30
Saturday|walk|4.3K|11:48|19:00|50:23|-|-|-|-|-|-
Sunday|"rest!!"||||||||||
Monday|LSR|32.2K|4:41|7:32|2:31:00|137|75%|156|10.3|285|1.37



Friday - 10K easy
Nice easy 10K

Saturday - 4.3K walk
Was due a 8K run but did a 4.3K walk instead and evening of gardening

Sunday - "rest"
Was due my 20 mile LSR but was hungover to bits. Had my engagement party on Saturday night and the plan of a few drinks with water in between didn't go to plan. I was good for nothing on Sunday.

Monday - 20 mile LSR
Felt so quility all day for not doing this on Sunday but I was in no state to do it as had a massive headache. Knew I was going to be stuck for time on this regards daylight after work so got home asap and headed out. As per usual broke it up into progressive sections. I decided to do the blackrock - marina - railway line - mahon 5 mile loop. It gets a bit boring but you have the safety of getting back to your car easily if something happens and also passing your water drop off each lap. First two sections of 10K each were nice and easy, legs felt good. During the 3rd progressive section I decided to do the last 5K at MP pace as legs felt v good and also a form of punishment for not heading out on Sunday. It was getting really dark now and I was about to do another loop but decided I needed to move up onto the streets as would of been too dangerous to do pace without seeing where my feet were landing. 7K passed and I went into the final 5.2K of MP pace. Don't know was it the extra days rest or all the pints of the black stuff on Saturday night but my legs just took off! I was planning to run my MP pace of 4:09 min/km (6:40 min/miles) but I just got into a nice pace of 4:03 and kept with it. I don't think I have ever ran such an "easy" 20 miler. By the end I was ready to keep on running at pace but had to stop as the misses had the dinner waiting. Splits below.

10K - 5:01 min/km (8:04 min/miles) - 128bpm - 70%
10K - 4:48 min/km (7:43 min/miles) - 133bpm - 73%
7K - 4:33 min/km (7:19 min/miles) - 143bpm - 78%
5.2K - 4:03 min/km (6:31 min/miles) - 160bpm - 87%


P&D 55-70 - week 15 summary
Goal: 110 KM
Ran: 100 KM
A very good week. The buffer week previously really recharged me. Finding the 20 miler easy was evidence of this. Only concern is my right foot big toe that I will have the physio check out this week. Taper now starts.....wuhooo...

viperlogic

followers.... I usually get a monthly rub down by physio. Just wondering how many days prior to marathon would be best to have one?

RayCun

at least a week is my preference

AuldManKing

viperlogic wrote: »

followers.... I usually get a monthly rub down by physio. Just wondering how many days prior to marathon would be best to have one?

I would say 4 days would be safe, but it depends on the physio and if you are used to having them.
If it's not deep tissue, maybe 3?

AuldManKing

viperlogic wrote: »

followers.... I usually get a monthly rub down by physio. Just wondering how many days prior to marathon would be best to have one?

I would say 4 days would be safe, but it depends on the physio and if you are used to having them.
If it's not deep tissue, maybe 3?

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|11K|5:13|8:22|57:25|128|70%|156|9.8|289|1.23
Thursday|MLR|19K|4:46||1:30:33|139|76%|158|10.0|275|1.33
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||



P&D 55-70 - week 16

Tuesday - rest
I'm a day out this week due to doing my LSR on Monday rather than Sunday.

Wednesday - 11k recovery
Nice easy recovery

Thursday - 19K medium-long run
Nice easy 19K MLR. As per usual broke it up into 3 progressive sections. Legs felt good and no niggles to report. Big toe is behaving itself for now. Marian Heffernan passed at one stage going at some clip. Was interesting to watch the gait, such a high kick and looked effortless. I usually see Rob Heffernan out most weeks also but not this week but when I did see him last week he was running, never seen him run before and taugth he wouldn't either so as not to pick up any bad habits.

7K - 4:58 min/km (7:59 min/miles) - 132bpm - 72%
6K - 4:49 min/km (7:45 min/miles) - 138bpm - 75%
6K - 4:28 min/km (7:11 min/miles) - 147bpm - 80%

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|11K|5:13|8:23|57:25|128|70%|156|9.8|289|1.23
Thursday|MLR|19K|4:46|7:40|1:30:33|139|76%|158|10.0|275|1.33
Friday|recovery|8K|5:14|8:25|41:58|132|72%|156|10.1|290|1.22
Saturday|tempo|18K|4:16|6:52|1:17:01|158|86%|161|9.9|275|1.45
Sunday|||||||||||


Friday - 8K recovery
Was lashing rain all day and was considering not doing this but guilt started setting in. I waited for a break in the showers and headed out. HR was a bit up for a recovery run but I put that down to wearing the boil in a bag jacket.

Saturday - 18K with 10K tempo
Plan says a 8-10K race today but I think, well for me anyways, its too risky being only 2 weeks from marathon. Decided to do 18K with 10K at tempo / half marathon pace of 3:55 min/km (6:18 min/miles). Was a stunning morning, clear blue skies and the harbor was a hive of activity as all the rowing clubs were out. Split the 18K into a 6K warm up, 10K tempo, and 2K cool down. Took about a K or so for the legs to fully loosen out but after that they were fine. Started the 10K tempo but a bit too fast, legs were mad for road again, had to rein them back a bit and settled into a nice comfortable pace. 10K was relatively easy, only had to work hard on the two short climbs and also when running into the wind in some sections. Very happy with the run as that time/pace would of got me a 10K race PB 6 months ago! Fitness has really come on.

6K - 4:45 min/km (7:38 min/miles) - 142bpm - 78%
10K - 3:53 min/km (6:15 min/miles) - 170bpm - 93%
2K - 4:48 min/km (7:43 min/miles) - 155bpm - 85%

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|11K|5:13|8:23|57:25|128|70%|156|9.8|289|1.23
Thursday|MLR|19K|4:46|7:40|1:30:33|139|76%|158|10.0|275|1.33
Friday|recovery|8K|5:14|8:25|41:58|132|72%|156|10.1|290|1.22
Saturday|tempo|18K|4:16|6:52|1:17:01|158|86%|161|9.9|275|1.45
Sunday|LSR|27K|4:43|7:35|2:07:17|139|76%|159|10.1|277|1.34



Sunday - 27K LSR
Forecast was rain for the evening so plan was to get up early and out before the rain but that didn't happen, didn't head out till about 11! As per usual broke it up into progressive sections. First section was tougher than should of been due to strong wind. The HR data below shows it as the second faster section the HR is near the same! Thou the forecast was rain in the afternoon the rain came early. Got a good soaking at the start of the second section but at least I now had the wind behind me to give a friendly push and dry me off. This was the first time in ages I ran with music. I rarely do it anymore but I'm getting bored of the same routes so needed something to keep me going. Really made a difference as the time flew. Started the 3rd and final section and the rain began to start again thou not as heavy this time. Luckily I taped the nips earlier this morn! Coming towards the end of the section I upped the pace for the last mile as just wanted to get home and watch the F1. Overall a nice easy run, bar the wind at the start. Big toe not an issue at the moment which is good. See Jebuz has taken a Strava CR off me this morning, will have to get that back after the marathon!

9K - 4:59 min/km (8:01 min/miles) - 133bpm - 73%
9K - 4:47 min/km (7:42 min/miles) - 137bpm - 75%
9K - 4:22 min/km (7:01 min/miles) - 148bpm - 81%

P&D 55-70 - week 16 summary
Goal: 92 KM
Ran: 88 KM
Ran a total of 115KM in the calender week as pushed last weeks LSR out to Monday this week. Body and legs feeling great, . Can't wait for the big race now in 2 weeks. The weird pre race dreams have started thou.

jebuz

viperlogic wrote: »

See Jebuz has taken a Strava CR off me this morning, will have to get that back after the marathon!

NEVER! :P

viperlogic

jebuz wrote: »

NEVER! :P

Haha, I still have the anti-clockwise one but doubt for long!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|GA|11K|4:45|7:38|52:19|139|76%|158|10.2|287|1.34
Wednesday|Recovery|6K|5:12|8:22|31:19|127|69%|158|9.9|284|1.21
Thursday|VO2max|13K|4:32|7:17|59:01|144|79%|159|9.6|273|1.38
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||



P&D 55-70 - week 17

Tuesday - 11K General Aerobic with 8x100m strides
Yikes, winter is here, what a change thou we have been blessed all summer I guess. Nice easy 11K with 8x100m strides.

Wednesday - 6K recovery
Wasn't sure I was going to get this one in with the lashing rain but saw a break and went for it. Was going to do my usual route around the Mahon walk but due to the lashing rain and spring tide it was flooded so headed off towards Passage.

Thursday - 13K with 3x1600m
High spring tide wasn't until around 7pm so headed off around my usual loop thou just in time as the water was half way across the path already. Did 5.5K easy and then into the 3x1600m with 800m recovery at planed pace of 3:35 min/km and then 1K warm down. First and second ones were easy but during the 3rd I rounded a corner to find a car doing a 3 point turn which I nearly ran into! Lost a bit of time here and just couldn't get it back.

1600m - 5:41mins - 3:32 min/km
1600m - 5:44mins - 3:35 min/km
1600m - 5:55mins - 3:41 min/km

Getting closer to marathon day :eek::eek::eek::eek::eek:

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|GA|11K|4:45|7:38|52:19|139|76%|158|10.2|287|1.34
Wednesday|Recovery|6K|5:12|8:22|31:19|127|69%|158|9.9|284|1.21
Thursday|VO2max|13K|4:32|7:17|59:01|144|79%|159|9.6|273|1.38
Friday|Recovery|8K|5:02|8:06|40:29|131|72%|157|9.3|282|1.26
Saturday|Recovery|10K|4:42|7:33|47:03|137|75%|155|10.7|287|1.37
Sunday|MLR|21K|4:43|7:35|1:39:27|137|75%|156|10.3|288|1.36



Friday - 8K recovery
Like other runs this week had to fit this inbetween the showers of rain. Saw a break and went for it only to be caught in a heavy shower half way into it. Tucked under a tree for the worst of it and then carried on. Probably a bit too fast for a recovery run but wanted to get home and warm as was soaked.

Saturday - 10K recovery with 8x100m strides
Nice easy recovery run with 8x100m strides towards the end. Legs were crying out to be let loose!

Sunday - 21K medium-long run
Plan was to get up extra early and do a dress rehearsal for next Sunday but didn't go to plan. Got up later than planed and headed out. Wore my gel belt with a few gels into to just make sure it sits ok and I get no unexpected surprises on race day as didnt train with one. For a week of easy mileage my legs felt the opposite, they felt like they had done 70 miles already. This was really getting to me and the run wasn't enjoyable at all. Don't know how many times I was nearly taken out of it also from kids on bikes and dogs on leashes deciding it would be good to cross your path all of a sudden! As per usual broke the run up into 3 progressive sections.

7K - 4:59 min/km (8:01 min/miles) - 130bpm - 71%
7K - 4:48 min/km (7:43 min/miles) - 135bpm - 74%
7K - 4:24 min/km (7:04 min/miles) - 147bpm - 80%


P&D 55-70 - week 17 summary
Goal: 69 KM
Ran: 69 KM
Was a great week until Sunday. Legs felt great and full of energy and dying to be let loose. Don't know what happened on Sunday, maybe the 3x1600 on Thursday had an impact, anyways, physio should make them feel like new today. Less than a week to go now :eek::eek::eek:

ThebitterLemon

viperlogic wrote: »

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|GA|11K|4:45|7:38|52:19|139|76%|158|10.2|287|1.34
Wednesday|Recovery|6K|5:12|8:22|31:19|127|69%|158|9.9|284|1.21
Thursday|VO2max|13K|4:32|7:17|59:01|144|79%|159|9.6|273|1.38
Friday|Recovery|8K|5:02|8:06|40:29|131|72%|157|9.3|282|1.26
Saturday|Recovery|10K|4:42|7:33|47:03|137|75%|155|10.7|287|1.37
Sunday|MLR|21K|4:43|7:35|1:39:27|137|75%|156|10.3|288|1.36



Friday - 8K recovery
Like other runs this week had to fit this inbetween the showers of rain. Saw a break and went for it only to be caught in a heavy shower half way into it. Tucked under a tree for the worst of it and then carried on. Probably a bit too fast for a recovery run but wanted to get home and warm as was soaked.

Saturday - 10K recovery with 8x100m strides
Nice easy recovery run with 8x100m strides towards the end. Legs were crying out to be let loose!

Sunday - 21K medium-long run
Plan was to get up extra early and do a dress rehearsal for next Sunday but didn't go to plan. Got up later than planed and headed out. Wore my gel belt with a few gels into to just make sure it sits ok and I get no unexpected surprises on race day as didnt train with one. For a week of easy mileage my legs felt the opposite, they felt like they had done 70 miles already. This was really getting to me and the run wasn't enjoyable at all. Don't know how many times I was nearly taken out of it also from kids on bikes and dogs on leashes deciding it would be good to cross your path all of a sudden! As per usual broke the run up into 3 progressive sections.

7K - 4:59 min/km (8:01 min/miles) - 130bpm - 71%
7K - 4:48 min/km (7:43 min/miles) - 135bpm - 74%
7K - 4:24 min/km (7:04 min/miles) - 147bpm - 80%


P&D 55-70 - week 17 summary
Goal: 69 KM
Ran: 69 KM
Was a great week until Sunday. Legs felt great and full of energy and dying to be let loose. Don't know what happened on Sunday, maybe the 3x1600 on Thursday had an impact, anyways, physio should make them feel like new today. Less than a week to go now :eek::eek::eek:

Wouldn't worry about the legs V, I felt exactly the same. You've all the hard work done.

TbL

viperlogic

Question time.... what pace to go out at or how to pace this smartly? Goal is sub 3

- Half marathon race (hilly) 6 weeks ago was in 1:23:33 (equates to 2:55:50* ~4:10 min/km)
- 10 mile race 4 weeks ago was in 1:02:13 (equates to 2:54:39* ~4:08 min/km)
- My MP run's have been at 2:55 pace which is 4:09 min/km and 6:41 min/miles <-- HR at 85% of max

*Of course the equates are McMillan calcs and are not gospel.

RayCun

I'd go out at 2.57/58 pace, 4.11/.12km
Give yourself a bit of room to cope with the unexpected, but conservative too, you can pick things up in the second half if you're feeling good

dublin runner

RayCun wrote: »

I'd go out at 2.57/58 pace, 4.11/.12km
Give yourself a bit of room to cope with the unexpected, but conservative too, you can pick things up in the second half if you're feeling good

Yeah, I would go along with this. Going through halfway, probably the most demanding half, in 1.29 (2.58 pace) should feel comfortable. Re-evaluate how you feel and take it from there. If feeling good you can make up a fair chunk of time if you run it smartly.

You are very familiar with progression runs so this should feel very natural. With this in mind I think using the marathon as a 26 mile progression run might be the way forward. In saying that, I have never ran a marathon in such a way but perhaps your training lends itself perfectly to such an approach.

opus

You could also just stick with the 3h pacers 'til ~20m and then decide from there what to do depending on how you feel.

viperlogic

opus wrote: »

You could also just stick with the 3h pacers 'til ~20m and then decide from there what to do depending on how you feel.

Mentally I would prefer to have some buffer minutes

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||



P&D 55-70 - week 18

Monday - rest
Got my monthly physio rub down. Nothing too deep as race only few days away now :eek: thou there were a few oh jesus moments!

Tuesday - 11K recovery
Another evening of rain but the run had to be done. I don't normally run with a phone but was thinking I may need to do so in Amsterdam as I wont be able to find the misses afterwards etc. Popped the phone into high5 gel belt pouch and set off. Tried a few different locations and found a comfortable one after a while, will wear it again tomorrow when doing some MP miles just to make sure it doesn't interfere. Legs felt great, physio has worked her magic again. Did the 11K thou at easy pace rather than recovery as just wanted to get home and out of the rain. HR was a bit up due to pace and also wearing the boil in a bag jacket.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|rehearsal|11K|4:48|7:43|52:57|141|77%|159|9.7|278|1.31
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|Race!||||||||||



Wednesday - 11K with 3K @ MP
Again had to get this in-between the rain showers. Was meant to be a dress rehearsal but no way was I going to wear my singlet in that weather! I did wear the gel belt again with phone in pouch to see how it sits when at MP. I set off and legs didn't feel the freshest, could of been slight aftereffect of the Monday rub down or my head is playing games again. Did 6.75K and then 3K at MP, was planning 4:10 pace but legs get into a nice rythem so I kept at it which was 4:06. I will have to be away more disciplined on Sunday. Finished off at a 1.25K cool down. Overall legs took a while to wake up, but the MP section felt comfortable thou you do question yourself how the heck am I going to do that for 42K in a few days. Had to slightly relocate the phone on the belt as thou fine at slow pace it was getting in the way at MP pace. Best to find that out now and not on race day.

6.75K - 5:07 min/km (8:14 min/miles) - 135bpm - 74%
3K - 4:06 min/km (6:35 min/miles) - 156bpm - 85%
1.25K - 4:53 min/km (7:51 min/miles) - 144bpm - 79%

Bahanaman

It might be a bit late for this viper but there's a youtube video showing how you can pin the gels onto the waistband of your running shorts.https://www.youtube.com/watch?v=NWkNXH2aUD8 I used this method of carrying them in Waterford this year and it worked a treat. I carried six no problem. You wouldn't know they're there at all and because they are close to the body they are warm. This means that even though they might taste even worse, they won't be as gloopy and will be easier to get down. I'll be doing the same in Dublin hopefully and I'll carry maybe seven this time as I was going through them for sport over the last six miles the last day!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|rehearsal|11K|4:48|7:43|52:57|141|77%|159|9.7|278|1.31
Thursday|recovery|8K|5:11|8:20|41:36|130|71%|156|9.6|284|1.23
Friday|||||||||||
Saturday|||||||||||
Sunday|Race!||||||||||



Thursday - 8K recovery
Not much to report only the usual phantom niggles. Just found out my gels are out of date! Must pick some new ones up tomorrow after work.

RayCun

Best of luck on the weekend, go get that club membership!

viperlogic

RayCun wrote: »

Best of luck on the weekend, go get that club membership!

Cheers RayCun. Really hope I get to join the club alright

yaboya1

Good luck on Sunday viper.
Plan should have you well prepared

viperlogic

yaboya1 wrote: »

Good luck on Sunday viper.
Plan should have you well prepared

Cheers yaboya1. As TBL says....TIT (trust in training!)

jebuz

Best of luck man, great training over the last few months. All the hard work is done so get your sub 3 and we'll see you down at Leevale soon?

FBOT01

Good luck at the weekend. I would agree with the TIT comment so wouldn't bother with the pacers as they may make a tit of it. You have pretty much done all your training solo and paced yourself so no need to change that now. Going through halfway in 1:29 or thereabout should have you well positioned for Sub 3 all else being equal. Keep it steady and if you are feeling strong by all means push on over the last couple of miles......most importantly ENJOY!!

viperlogic

jebuz wrote: »

Best of luck man, great training over the last few months. All the hard work is done so get your sub 3 and we'll see you down at Leevale soon?

Cheers. Not sure post marathon what my new goal is but I may be a more regular poster in the TDAR forum!

viperlogic

FBOT01 wrote: »

Good luck at the weekend. I would agree with the TIT comment so wouldn't bother with the pacers as they may make a tit of it. You have pretty much done all your training solo and paced yourself so no need to change that now. Going through halfway in 1:29 or thereabout should have you well positioned for Sub 3 all else being equal. Keep it steady and if you are feeling strong by all means push on over the last couple of miles......most importantly ENJOY!!

Cheers. I've decided to go out at 4:11 pace (~2:56:30) and assess as I go along and modify as necessary. No harm having some maths to keep the mind busy! Plus, if the heat does soar as forecasted then I will have some time in the bag.

viperlogic

Just made and printed a paceband, sweet jebus the size of it due to the race in KM, will have to make two separate ones or do every second K or else wrap it around my neck!

Duanington

Best of luck this weekend Viperlogic - really enjoy reading this log, hope it all works out

dublin runner

viperlogic wrote: »

Just made and printed a paceband, sweet jebus the size of it due to the race in KM, will have to make two separate ones or do every second K or else wrap it around my neck!

Yeah, make two! Nothing worse than trying to find your splits, especially late in the race. Can become a right pain (even harder when small). One less thing to distract yourself with.

Best of luck. A super training block behind you.

FBOT01

viperlogic wrote: »

Just made and printed a paceband, sweet jebus the size of it due to the race in KM, will have to make two separate ones or do every second K or else wrap it around my neck!

I did every 5k which was plenty of info for me.

AuldManKing

Best of luck this weekend. Enjoy the race and leave nothing out there!

Bahanaman

All the best Viper! You'll smash it!

viperlogic

Duanington wrote: »

Best of luck this weekend Viperlogic - really enjoy reading this log, hope it all works out

Cheers Duanington, glad you enjoyed the log.

dublin runner wrote: »

Yeah, make two! Nothing worse than trying to find your splits, especially late in the race. Can become a right pain (even harder when small). One less thing to distract yourself with.
Best of luck. A super training block behind you.

Cheers Dublin Runner.

AuldManKing wrote: »

Best of luck this weekend. Enjoy the race and leave nothing out there!

Cheers AuldManKing. Plan is to give it all alright

Bahanaman wrote: »

All the best Viper! You'll smash it!

Cheers Bahanaman

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|rehearsal|11K|4:48|7:43|52:57|141|77%|159|9.7|278|1.31
Thursday|recovery|8K|5:11|8:20|41:36|130|71%|156|9.6|284|1.23
Friday|rest||||||||||
Saturday|||||||||||
Sunday|Race!||||||||||



Friday - rest
Meant to do 8K recovery with 6x100 strides today but with that horrendous weather outside I decided to skip and just do stretches. Didn't see the point of getting absolutely soaked and cold.

Flight at 6am tomorrow morning so early to bed tonight and just stare at the ceiling!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|rehearsal|11K|4:48|7:43|52:57|141|77%|159|9.7|278|1.31
Thursday|recovery|8K|5:11|8:20|41:36|130|71%|156|9.6|284|1.23
Friday|rest||||||||||
Saturday|easy|4.5K|||||||||
Sunday|Race!||||||||||



Saturday - 4.5K easy
Did a nice easy run along the canel and into Vondelpark. Feeling v relaxed thou that could be all the passive smoke!!

yaboya1

Superb run this morning.
Very, very well done

SamforMayo

Massive running, huge congrats!