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Take Your Lumps Like a Man, Private Twinkle Toes!!!
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Thursday 1st: 10mi tempo (7:48) with warm-up and cool-down - This is the first of three 10 mile tempos, the last of which will be the last session of the plan. It's getting close!! I tried to run this tempo without looking at he watch. I did glance at it during the first mile to make sure I was running a reasonable pace, then switched the display to the time and ran. I felt mile 7 was a little fast pace but for some reason I didn't ease off. When the watch buzzed for the end of the mile I couldn't help but look, and of course I was running HMP. I was quite annoyed at myself for not slowing until I saw numbers on a screen. I need to react to how I'm feeling rather than what a watch tells me. I picked a route with a tough last mile to test myself. Boy was that a hard mile to run. I kept the effort as even as possible here and was pleased overall with the average pace. Miles were:
7:42
7:57
7:37
7:53
7:34
7:41 - So not exactly even here but the route has slight pulls and drags . The effort felt pretty even here.
7:25 - This is the one that's annoying me. I really should have slowed before the end of this mile. Silly!!
7:56
7:58
8:16 - I guess I was paying a little for a fast paced mile here. I had slightly misjudged the light and though it would be bright by the time I got to mile 8. It was no longer dark, but not exactly fully bright so I did have to be a little more careful than usual. Last mile was very nasty and was very happy when it ended.
Friday 2nd: 7.1mi @ 8:54 - I ordered a headlamp for running which arrived Thursday afternoon, no needless to say I had to give it a test run on Friday. I was kinda foggy as well as dark so I decided to stick to a wide road with a hard shoulder. Fist time ever running with a headlamp and it was a lot of fun. I was already looking forward to tomorrow's run!
Saturday 3rd: 9.3mi @ 8:41 - When it comes to running with a headlamp, this test run was a lot more important. How good would it be on narrow country roads. These are the kinda of roads my favourite routes tend to take me so I'd like to feel comfortable running them in the dark, and I did! Like yesterday it was great fun. I was never unsure of my footing and oncoming cars had a decent bit of warning that I was there. Happy days
Looking at it now, the pace was probably a little fast for this one.
Sunday 4th: 16mi @ 8:56 - I was down in Waterford for this one so I decided to hit the Deise Greenway again and go as far as I could. The last time I had been there once the tarmac ran out I turned back as I was running at MP and didn't fancy loosing my footing. This time I was all about the easy pace so I went on for another while. Eventually the path changed from loose gravel, some of it compacted by a steamroller, to large loose rocks. Time to turn around. I guessed heading for the eco park for a lap then home might bring me to the 16 in the plan for today. I got back at 15.75 miles so did a little up and down to bring me to 16. Sometime I can be a bit OCD I guess.
That bring my mileage for the week up to 64.7, my biggest week since May. I celebrated with some chocolate milk and a banana.0 -
Monday 5th: 6mi @ 9:10 - Another nice and easy one to start the week off. Didn't look at the watch, just ran it nice and easy.
Tuesay 6th: 2x3mi w/1mi rec (10.4mi @ 8:20) - the plan called for a 4 x 1.5 for this session, but I'd already messed with the strength sessions a a little when preparing for the Ferns HM so the 4 x 1.5 seemed a little out of context. I really enjoyed last weeks session so I decided to replicate that using almost exactly the same route. It was an out and back, but this time it wasn't as windy as it had been last week so I was hoping for more even splits. My aim was for 7:25 - 7:35 range and for the most part I hit the paces well. The first mile was a little fast and that made the rest of the first rep a little harder than it needed to be. Regardless I was happy with how this went.
Rep 1 (7:25, 7:39, 7:33): The second mile was the one that got me last week as well. As I said there was less wind today but the inclines, small as they are, were enough to slow me down. Well that and mile 1!
Rep 2 (7:31, 7:23, 7:25): The second mile of this rep was pretty much the second mile of the first one backwards which is why there is such a difference in pace. The other corresponding miles are reassuringly similar. I think I'll take these numbers as a random sign of success and pat myself on the back
I really do enjoy these sessions, and even if I never repeat this plan again, I'll certainly run these strength sessions (or cruise intervals I think??) from time to time. Next week's will be the last one. I'll probably do a 3x2mi for that one.0 -
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Friday 9th: 7.5mi @ 9:00 - Simple, slow, clocking up the miles.
Saturday 10th: 10mi @ 8:31 - This one started off a bit too fast and I found it hard to reel it back in.
Sunday 11th: - 14mi including 10mi @ 7:26 (1:14:18)
The plan was to do warm up, run the Solas Run for Life 10 mile at PMP, cool down and have lunch. Well, surely three out of four ain't bad
The first error was forgetting to bring my watch down to Waterford. I realised on the way, but decided it was a good thing. This was my chance to see if I had internalised my PMP. How close could I get without the aid of mile splits. I figured I should see 1:17:xx on the clock and could consider it job done. That, however, is not what happened.
The route is not too bad but there are a couple of nasty drags around the outer ring road, and williamstown road. The last 4 miles are pretty nice being mostly flat or downhill. I realised after a couple of miles that I was chasing a group in front of me, and had stopped controlling my pace. I'd reign it back in but the problem was I kept on forgetting myself and would keep chasing until I realised. I knew there was a reason I didn't do races as training sessions. I needed someone with me to keep me under control. The hillier sections were a bit of a slog, and several runners passed me here. I think I need to get a little better running on hills,
From ballygunnar to the finish, I basically completely forgot about controlling my pace and I kinda raced (bold boy!!). Obviously I don't have any splits, but I'm pretty sure I was holding my PMP pretty well for the first couple of miles, and the hills slowed me down a bit, so there must have been a few speedier ones to get my average so close to HMP.
Not the training session I was looking for but I do think it will stand to me in 2 weeks. I took today off but walked as much as possible and the legs feel pretty good. I've also learned two very important things. I'm not as good at internalising pace as I'd like to be and I really need to have someone with me to control my pace in a race/run setting. the event itself was very successful from what I can gather. There was some organisational errors in relation to he was the 5 mile walk and 10 mile run intersected. I ended up running past streams of walkers for the last mile and a half. It was fine on the roads, but in the park for the final stretch it got difficult. It is very much a charity even though, people raise funds as opposed to paying an entry fee so I don't think people would be too upset.
One positive is that I no longer have a issue around what to do with my remaining sessions. I did more than enough to call that a strength session, so I'll run easy the next two days and then do the tempo on Thursday. Depending on how the legs feel I may shorten the distance a little. Taper begins on Friday!!!0 -
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Thanks to all for the congratulations. The more I think about Monday, the happier I am with it. I have still never managed a negative split in a marathon, but I'm getting closer
Anyhoo, some housekeeping before the report.
Saturday 24th: 6.1mi @ 8:51 - This has become a sort of tradition for me. The Saturday before DCM I run this route. I was pleasantly surprised to feel no weird or wonderful twinges in my legs. I had to concentrate on keeping the pace down.
Sunday 25: 4.1mi @ 8:52 ish - I never realised that my watch had no GPS for this entire run. The distance is about right though. Just a leg loosener before hopping on a train to the capital.0 -
Dublin City Marathon 2015 Race Report
Training: I felt my training had gone fairly well, though I was using a plan that could have blown up in my face. No real need to go into detail here, it's all in the previous few pages.
Pre-Race: My OH and I were staying in a hotel in Parnell Square, so not too far a walk to the start line. I was awake around 5 but just relaxed in bed until 6:30 when it was time to get up and ready. Breakfast was my usual muesli coffee and a banana. Gear on, post race bag packed and out the door. I arrive in plenty of time to dump my bag, do what needed to be done and find the 3:30 pacers. I felt a slight nervous excitement, but mostly I felt ready. Well hydrated and pockets full of jelly babies, what could go wrong. Had a giggle when a couple of runners failed to throw their discarded garments completely to the side and watched as they landed on some unsuspecting persons head. National anthem; 3, 2,1, and we're off (in about another minute).
My Garmin measured the course a little short, and I noticed a couple of the mile splits didn't make a whole lot of sense so I'm going to use the TDL splits for this.
To the First Timing Mat: I had decided to head out just behind the 3:30 pacers and reassess at the halfway point. Due to some congested areas in this first section the pacers had gotten a little ahead of me. I had to keep reminding myself that the first half was all about being conservative and sensible. 'It's all about the second half, it's all about the second half'. I felt there was much more congestion that there had been in the previous two years, but maybe that was because I was a little further up the field, or close to a popular pace group. I didn't let any of this bother me, and went with the pace of the pack. I was keeping an eye on the Garmin, but mostly to make sure I wasn't going too fast. Any time it seemed I was I eased up just a little. I had to pop behind a tree on Chesterfield Avenue but that was the only stop needed thankfully. Again I had to keep myself in check to make sure I didn't tear after the pacers to try catch up. I was glad to see the end of this section of the park, Castleknock was just around the corner so I knew there was some excitement to come.
10k in 50:09 - 2959th Position
To the Halfway Timing Mat: I remember that corner in Castleknock from last year. It was brilliant fun to run through, you couldn't help but feel like a rock star. However last year it was also where I made a mess of the rest of my run. I go so excited in this section I started running way too fast and kept it up till i ran out of steam, around mile 17!!! That was not going to happen today. I really enjoyed this bit again, but I kept everything under control. There was some nice downhill parts in this section which meant the effort was feeling reassuringly easy. I had noticed some stiffness in my legs from early on but I was trying not to let that bother me. Otherwise, every time I 'checked myself' for the likes of breathing, shoulder position etc. all seemed well. I knew my Garmin was not going to be very accurate so I was mentally prepared to do my 8 times tables at every mile marker. I also checked my time when I crossed the halfway mat and was delighted with what I saw...
Halfway in 1:45:00 - 2821st Position
To the Third Timing Mat: - So I was exactly on for 3:30. The pace of the group I was running with was impeccable. It was time to reassess my plan. I wasn't 100% confident that I could break away from the group at this stage and maintain it all the way to the end. Having only done 16 mile LSRs I had to fight a little mental negativity (uh-oh you're longest distance in training is coming up, what gonna happen then??) dam you brain!!! I quickly and quietly (I hope) gave out to myself and moved on. I decided to stay with the pace group, but up my pace a tiny bit to get closer to the pacers who were about 15 seconds ahead of me. Over the next few miles I almost caught them, and felt perfectly comfortable when doing so. There was a sea of people around the pacers so I wasn't sure how I was going to get past them. As it turned out, that wasn't going to be an issue. I think it was around mile 18 that I tried to make a move to head for a decent sub 3:30. almost as soon as I tried to pick up the pace, my left hamstring started twinging in a worrying way. I was already passing a good few people who were struggling and didn't want to join them, so I eased up again. I tried a couple of more times to pick it up but it wasn't happening. No matter, I was still on for a good P.B and could possibly scrape a sub 3:30.
30k in 2:28:55 - 2411st Position
To The End: I can't remember exactly where it was that I started to really feel the pressure but I think it was around mile 20. It was certainly before Roebuck as I found it a huge struggle not to stop for a walk up that hill. It was knowing how hard it would be to get going again that kept me 'running'. For the last few miles I knew I was going to finish, and knew that I was on for P.B. but I remember seeing the sub 3:30 start to slip away around mile 24. I tried so hard to pick it back up, but my hamstring was still twinging with any real pick up of pace and the last thing I wanted was to have to pull up with a cramp. The support all the way around the course had been phenomenal but the final straight was a real climax. I would have loved to have gone into a sprint finish of sorts, and I really did try, but I was empty. I had nothing left. I crossed the line a relieved and happy man. Not quite sub 3:30 I had wanted but a result I'm very proud of.
Finished in 3:30:20 - 2077th Position
Looking over the numbers there are some things I'm very happy with. Still no negative split for me, but much closer than I have ever gotten before. I moved up positions at every timing mat, moving almost 900 places from 10k to the end.
I will eventually use this plan again, or at least a version of it. Dubgal mentioned above that I was working through the marathon plans, which kind of is my plan. That way I try out a few different approaches, and see which ones work the best for me. I was tempted to call this log 'I've read three books so now I know everything'!!!
Next for me a week off, followed by a couple weeks of easy runs, and then possibly a crack at a P.B. in the Waterford AC half in December.
I started this log with the intention of taking it as far as here and maybe stopping it. However, I've enjoyed logging here, and I found it really did help me at times, both in the advice given by those far more knowledgeable, and as an way to remind myself of the good, and not so good things I've done. I think I'll keep it up for another while.
Thanks again to all here for the support 0 -
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