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Eye of the Tiger Beer.
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Good news about foot!
That'll still give you 8 intense weeks on the trot but sure tis done now :rolleyes:
Do you want a hand with taper plans? We can concoct a plan especially for you and take in your need to run?!
Oh definitely! I winged the plan above based on peak milage being around 50something, and doing a 20-25%, 40% and 60% (actually looks more like 70%) reduction in mileage for the 3 taper weeks. I wasn't sure whether to replace strides with MP running, it's a bit of an intensity drop.0 -
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Date|Distance|Pace|Notes
29th September|9 miles|9'09|Extended route out to Malahide via Airside.
30th September|13.5 miles|7'52|Intended to be MP, ended up being a bit faster. Out to Portmarnock and back.
1st October|0.0 miles|0'00|The kids had colds and had been seriously disrupting sleep. I started coming down with the cold and was tired from the previous night's efforts so decided not to bother going out running and had a steak and wine with the wife instead
2nd October|5.4 miles|8'57|Opportunistic run from Beaumont to city centre in the afternoon. Was pretty much all downhill so easier effort than the pace suggests. Then went to the pub after work...
3rd October|20 miles|9'18|LSR, report on Novices thread. Pretty miserable due to hangover and cold in full on mode. Pace when running was around 9'00-9'10 but was liberally pausing to drink, dawdled at traffic lights etc. Last few miles felt worthwhile, but didn't feel as drained afterwards compared to other recent LSRs, so not really sure this was a quality session.
4th October|4.25 miles|9'25|Stroll around Swords.
Weekly total: 52.15 miles
September total: 207.8 miles
Next week: At least 20% less overall running, 100% less hungover running and 0% faster than MP running
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Taper time... Who are these other people in my home? What is this big screen in the sitting room? How come I'm not feeling tired in work all day anymore?
Date|Distance|Pace|Notes
6th October|6.75 miles|8'47|Swords to Malahide... yawn. Despite dozing on the coach before leaving at 9, it felt effortless and generally great!
7th October|9 miles|7'37|PMP run... if I was targeting 3.20? (To be clear - I am not targeting 3.20 ). 6 miles done at 7.30, and a few less fast miles.
8th October|7 miles|8'47|Run commute home... I stopped at 7 miles and got the bus from the airport back to Swords. Disciplined stuff :cool:
10th October|16 miles|8'29|Report on novices thread. Pushed a bit too hard at the end here? I got a stitch, my shoulder started getting at me and my left leg stiffened when I sped up, and I just didn't want to keep pushing so hard. Slowed down and things got a good bit better.
Weekly total: 38.8 miles
This week: As in the spreadsheet screenshot above (no more than 30 miles)0 -
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Hi singer, you have 5m @ pace in the last week. Would you consider reducing it to three and throwing in some strides on another run, either the day before the marathon or two days before? I'm not sure two days rest in a row will suit you, what do you think?
Makes sense!
I think I should be ok with the rest - I'll see how the 2 days off go over today & tomorrow Worst case I'll do 3 or 4 miles if my head is wrecked. 0 -
Date|Distance|Pace|Notes
13th October|4 miles|8'56|4 mile loop around Airside.
15th October|9 miles|7'48|Run commute home, a good one for once! My shoulder didn't get too sore with the bag. City centre to Swords, faster miles at the end.
16th October|4 miles|8'28|Should have been slower here... Tore off for a fast first mile, then slowed down. 4 mile loop around Airside.
17th October|13.25 miles|8'31|LSR report on the novices thread.
Weekly distance: 30.2 miles (D'oh!)
Next week: Serious amounts of not running
Might swap around Thursday & Friday and break up the rest days, but not gonna do any more than above.0 -
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Makes sense!
I think I should be ok with the rest - I'll see how the 2 days off go over today & tomorrow Worst case I'll do 3 or 4 miles if my head is wrecked.
How did the 2 days off work out for you? I would agree with Dubgal that 2 days off before the marathon with the mileage you have been doing might not suit, i know my head would be wrecked if i had 2 days off.0 -
How did the 2 days off work out for you? I would agree with Dubgal that 2 days off before the marathon with the mileage you have been doing might not suit, i know my head would be wrecked if i had 2 days off.
Ha
It's actually been totally fine. I usually run around 9 at night, so I've just been winding down watching TV, generally taking it easy and getting to bed early. I could get used to this not-running lark.... nah 0 -
Quietest week since starting the log for some reason
Date|Distance|Pace|Notes
19th October|4 miles|9'07|Slow loop around Airside.
21st October|6.5 miles|8'20|3 miles at 8'00. Out to Malahide and back.
22nd October|3.33 miles|9'01|Slow miles around Rivervalley and back.
25th October|2.35 miles|8'16|A couple of nervous miles. Wasn't watching pace.
Weekly distance: 16.2 miles
Next week: Just the marathon.
718 miles in 18 weeks. Hopefully that's enough 0 -
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Singer, you are going to have a really great run. You are going to say to me afterwards, 'see, I was right!'
Just START SLOW. PLEASE START SLOW!! Start at 3:38 pace and work your way down if it is all comfortable. Any pinch, any pinch at all, rein the pace back.
Yes boss! Sure I won't be able to show my face around mile 22 if I don't 0 -
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Best of luck tomorrow.
Thanks!Best of luck tomorrow
And thanks again! Hopefully I'll be into McGrattan's 13 minutes after you arriveBest of luck tomorrow Singer.
Once you don't start off too fast, you should run an excellent debut.
Enjoy!
Cheers! 0 -
Here's this year's goals in rough order of importance:
1. Complete the DCM.
2. Race all the DCM Race Series.
3. Same as 1., but < 4:00:00
4. Fingal 10k < 45:00
5. Half-marathon < 1:45:00
6. Irish Runner 5m < 37:30
7. Frank Duffy 10m < 1:17:30
1. Done.
2. Done.
3. Done. 3:32:03
4: Done. 43:34
5: Done. 1:36:03
6: Done. 35:52
7: Done. 1:10:30 (my best race, even though I reckoned it was the least important!):D:D:pac::pac::pac::):):):cool:;)
Rest of 2015:
5K < 20
2016:
??? 0 -
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Fantastic stuff Singer. Well done .
ThanksGreat stuff, delighted to see all the hard work paid off.
Thank you!Fantastic time for you B, really well done again !!!
Muchas gracias!Terrific debut, B, well done indeed.
Cheers!Bungy Girl wrote: »Impressive debut, lots more to come there I suspect. You're going to have 'SLOOOOOW DOOOOWWWN' ringing in your ears for the rest of your days though
Ta
Maybe the lesson learned here is that I'm a serial sandbagger 0
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