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Eye of the Tiger Beer.
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Great race B. Very satisfying to have run such a controlled race...kinda runs against the grain
. Experience has its place.
Doesn't sound as though the girls were going to push that car free after the race. You were right to call in some help:eek:
ps. Congrats to the missus on a fine debut.0 -
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Great run yesterday.
All still going to plan I see.
You settled on a target time for DCM yet?Wubble Wubble wrote: »Excellent work B, fantastic result to reward the training. Have you revised your target for DCM?
Thanks! I guess now is the time to decide. I've been notionally training for sub-3:15, however most MP paced miles so far have been a smidge quicker.
Sub-3:10 is attractive, there's pacers and 3:0x looks great
- so I'm going to try to do the rest of my MP paced miles at 7'14 a mile. If it doesn't work out, somewhere below 3:15 is still a good time that I'd be very happy with. 0 -
Not much to report that wasn't already in yesterday's race report. No car disasters since yesterday either!
I have to admit to treating myself to PB beers yesterday. Today's hangover wasn't great at all, post-race aches were bad enough without the rest of the miserable hangover symptoms, and it was a busy day so I didn't get much rest at all (the youngest in the Singer household turned 3 today, so we had all the family over etc.). Anyway, back on the wagon until October 30th
Date|Distance|Pace|Notes
19th September|4.1 miles|11:35|Recovery miles around Swords with a co-worker, chatting away.
20th September|10.1 miles|8'19|The usual run commute.
21st September|11.3 miles|7'59|I was hanging around town to meet a friend after work, so I treated myself to some post-work miles on the southside, following the DCM route from Rathgar to the finish. Very enjoyable run, wasn't watching pace and just cruising along.
22nd September|0 miles|0'00|A day off!
23rd September|0 miles|0'00|Another day off!
24th September|13.9 miles|?|A slow warmup and a fast half-marathon
25th September|5 miles|10'13|Recovery. Kind of uncomfortable.
Total: 44.6 miles
Next week: 18 days left until the taper for DCM starts... which means that this week will hopefully be pretty tough. 75-80 miles or so, including 15 with 10@MP during the week (probably pushed out to Thursday) and a time-on-feet 22 miles on Sunday. All depends on recovering from this weekend's activities, will slowly ramp up the pace during the week.0 -
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How much do you think alcohol abstention contributed to your success yesterday, B? Did you find it difficult to cut it out, and what differences did you notice, if any, to training, recovery, sleep etc.?
The last few weeks training have been the best and toughest I've ever done, but it hasn't felt like it at all- I've been feeling really good throughout, and not feeling tired a lot. Sleep has been a lot better, I feel really well rested and I've also had a good bit more energy in work. It's become clear that I just don't sleep well at all when drinking, and carry over sleep debt and fatigue for days afterwards. My stomach has been pretty good too, it would get irritated regularly enough, and running since giving up the booze has involved less feeling bloated and passing wind etc.
Recovery has been noticeably better, it's a truism that good sleep is important for good recovery, but I didn't really get that until now. I probably would have done similar enough training - maybe with some slower miles and maybe not hitting as many of the paces in the sessions/long runs - but it would have felt harder, less enjoyable and I'd have been a lot more tired before, during and after running. It's probably not a coincidence at all that I had such an enjoyable race experience yesterday after a block of good training with a lot more rest than usual.
It could of course be a temporary blip, or maybe just a coincidence or all in my head 0 -
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wow! Fab result B! I like the look of the revised mp
You're really going from strength to strength. A lot of hard work ahead for you for sure, but no doubt, you'll nail it! I predict great things come DCM!
Good luck with that mega MP session!!!0 -
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So... not a great week. I think I now know why actual marathon plans don't tend to have half marathons in the middle of heavy training. Despite being relatively conservative with pace during the week, I had two runs that went downhill pretty quickly and generally felt tired and not full of love for running. On Wednesday I ran home at a regular enough pace, but after 9 miles I ran out of energy and could just hold near-recovery pace for the last bit. Thursday was the 15 with 10@MP session, and I felt reasonably good going out, and for the first 6 miles or so of the MP miles, however again this went downhill kind of quickly and I couldn't hold the pace at all, and jogged the last 2.5 miles home. I took it very handy on Friday and Saturday (I felt pretty tired all day Saturday), but did a "time on feet" 22 miles on Sunday, which went reasonably well - I got a sore/numb left leg (something that used to pop up during last year's long runs) that got a bit bitey pain-wise around mile 16. I stopped for water at the car at mile 17, and that mostly sorted it (mental note to remember this during DCM!). I of course went a little fast to make this a pure time on feet LSR, finishing the 22 in just under 3 hours.
So I could put the lethargy down to HM recovery, but it could also be early signs of over-training. I'm still going to do the sessions as planned for the next week and a half, but I'll be open to running less in between, and maybe even taking some rest (gasp!).
Niggle updates: I've had a weird dull pain in my lower right abdomen from time to time, sometimes present during running. It wouldn't usually be present, but when I engage the area through coughing, jumping, rolling over or sneezing it'd be a little sore. After the HM it was a lot more present, to the extent that I was avoiding use of it when getting up out of bed. There was pain present during the week, but subsided each day and is pretty much gone now (other than the odd cough making it sore). One to watch! My left thigh has been feeling a bit uncomfortable, and that resulted in the pain and numbness during today's 22 mile run. Nothing else on the niggle radar, and I don't think either are DCM threatening.
Date|Distance|Pace|Notes
26th September|10.5 miles|8'56|Slow enough commute home. Sore abdomen.
27th September|10.2 miles|8'15|Faster commute. Less sore.
28th September|10.7 miles|8'32|Bonky commute.
29th September|15 miles|7'58|15 with 7.5@MP. Finished pretty badly, not great at all.
30th September|3.3 miles|11'51|Slow miles around town at lunch with a co-worker.
30th September|5 miles|9'20|I did these 5 miles after work purely to get to 300 miles for September! I probably shouldn't have.
1st October|3.4 miles|8'41|Felt tired all day... but felt slightly better once out running.
2nd October|22.2 miles|8'07|Glorious morning in the Phoenix Park, and followed the DCM route from Manor St. to Kilmainham, and then back to the park for a bit. The climbs up to Inchicore are really tough!
Total: 80.4 miles
September total: 300 miles
Next week: I'm going to give the 15 with 10@MP session another go. I'm doing the 3/4 marathon on Sunday, so that'll probably be something like 2-3 miles warmup, 4@8:15, 5@7.45 and the rest @7.15.
I wouldn't be too worried by dips in form/motivation especially when they happen during heavy mileage weeks and/or after a hard race.
Very hard to stay fully focused and consistent over the entire cycle and you've been going really well.
I'm an auld niggle magnet but I'd keep an close eye on the niggle though, don't let a 15 mile MP session ruin your cycle
Wear a red carnation on your singlet at the 3/4's and I'll say hi
TbL0 -
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A solid week, and thankfully the last big one before DCM. All I have to worry about now is picking up random viruses, maniacally changing my diet according to some whim or fad, and wrecking myself in one last big session (more about that later).
My running mojo was definitely back this week compared to last week, most runs felt pretty good. What didn't go well was picking up a niggle. My left leg was a bit sore and numb after last week's 22 miler, this mostly cleared up over the course of the week, but towards the end of the week the pain has now shifted to my shin, and I think I have some mild version of shin splints, just in time for the taper! The pain doesn't get worse when running, it actually kind of goes away afterwards. Nothing some rest and tapering won't take care of, hopefully.
The two interesting runs of the week were 15 with 10@MP and the 3/4 marathon.
The MLR went well, splits hit and clearly I had a lot more energy this time 'round compared to last week.
The 3/4 marathon went really well, though ended up being a lot different (and a bit faster) than planned. Beforehand I met a good load of boards folk (tang, TbL, myles, AMK, younganne, meno), had the chats, and then did a warm up with myles and AMK (the only time I'd be near them on a race course ). The start was a bit slow, but I managed to pick up the pace and get under 8'00 for the first mile. My plan was to then stick at the pace for the first third, but I was feeling very comfortable so just kept things just over 7'30. At mile 6 or so I ended up chatting to a lovely lady, and we ended up nattering away a few miles, and subconsciously sped up. She was doing the entire race at MP or so, however she was really comfortable for most of it. We kind of pushed each other a bit, and ended up running a few faster miles here and there. We slowly overtook a lot of runners over the course of the rest of the run. We had a bit of banter from one lad who was mock-giving out to us for chatting away, it was nice to get ahead of him towards the end I faded a little in the last .6 mile, and my lovely running friend left my side, pulling ahead by a couple of places and finishing a good deal stronger than I. Still a very good workout, aside from the bad setup at the start (getting people to loiter in a car park just before the start meant that there was no natural sorting of paces, so it was a bit messy) it was a really great race timed run communal long run. I ate a load of melon at the end (it tasted amazing), and hobbled down to my car after briefly chatting with tang.
Finally I picked up my marathon runners this week, popping into Run Logic one lunchtime. I was served by Mick "Clohisey" The Claw which was initially a bit intimidating but he was absolutely lovely and a total gent. I recommend buying running shoes from Olympians! I picked up a pair of Hoka Clifton 3s, I think I prefer the 2 but they still feel pretty good.
15 with 10 splits: 8'47, 8'18, 8'49, 8'24, 8'42, 7'15, 7'12, 7'15, 7'15, 7'13, 7'14, 7'13, 7'15, 7'15, 7'09
3/4 splits: 7'54, 7'33, 7'29, 7'31, 7'30, 7'31, 7'25, 7'16, 7'23, 7'37, 7'22, 7'23, 7'33, 7'17, 7'34, 7'10, 7'12, (7'30 for the 0.6)
Date|Distance|Pace|Notes
3rd October|10 miles|9'22|Recovery commute home
4th October|10.2 miles|8'13|Standard run commute
5th October|15 miles|7'41|15 with 10@MP as above
6th October|9.9 miles|9'10|Recovery-ish commute... kind of sped up.
7th October|10.7 miles|8'22|Slightly longer commute home
8th October|7 miles|8'47|Handy slightly shin-splinty miles
8th October|3.9 miles|9'23|A double! Recovery slightly less shin-splinty miles
9th October|23.1 miles|WU/CD + 3/4 marathon @7'26|As above
Total: 90.1 miles :cool::pac::D
Next week: Definitely breaking 90 miles... not. Meno's "sting in the tail" is 14@MP. I might take a half-day from work to get it done. I might ditch it entirely, or move to the weekend if the shin doesn't improve. I will take at least one rest day. Promise.0 -
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