Dublin marathon sub 2.40

Dublin9210

Going to keep a log here for Dublin.9 weeks of specific marathon training to get a marker down for my first proper marathon.


Monday:6miles am 3mile warm up 10k on grass in 35.22 followed by 3mile cool down.Effort was a little on the high side as wanted to keep this more controlled.
Tue:11miles @ 6.55 pace
Wed:5 x 1mile in 5.15,5.21,5.20,5.21,5.22(recovery 90seconds jog but last two recovery 2mins)3.5mile warm up and 1.5mile cool down.Note hamstrings tight.
Thursday:12mile evening run
Fri:7miles easy

cgooner

Gluck with your training and looking forward to following your blog....hard target for your first marathon but you have good speed going by the mile repeats!

Dublin9210

Cheers,speed no problem just need to work on strength and tempos.
Will run the Dublin half and use that as a benchmark regarding target time.

ThebitterLemon

Dublin9210 wrote: »

Cheers,speed no problem just need to work on strength and tempos.
Will run the Dublin half and use that as a benchmark regarding target time.

Best of luck with it, serious target.

Can you give us an idea of you're PB's

TbL

Dublin9210

5k 2007 15.31
10k A shade outside 34 few years back
Half marathon 2003 74.54

ThebitterLemon

Impressive times. Are you following a specific plan, I assume you run with a club?

Do you do other types of cross training?

Not meant to come across like an inquisition just interested.

TbL

Dublin9210

No time for any other training with the exception of roam rolling and stretching.Would like to do Pilates so maybe will once a week.
Run with a club but most training by myself and the odd session with a partner.
Plan is from a coach and just do what he says

Dublin9210

Sat:3 x 5k session with 1min recovery in average 17.40 (2mile warm up and cool down)
Sunday:18miles started at 7min pace and last 6-8 miles at 6.45 pace.

88miles for the week.

Dublin9210

Monday:12 miles
Tuesday:5k race and ran a shocker
Wed:6miles am 4 x 1.5 mile reps in 5.50pace per mile(was struggling all the way)
Thursday:10miles
Fri:8milesam and 10miles pm
Sat:8miles

Dublin9210

Sunday 22miles
Monday 8 x 800 average 2.29.2mile warm up and 5mile cool down.

AuldManKing

what's the thought process of doing 8x800 the day after a 22 miler??

Notwork Error

AuldManKing wrote: »

what's the thought process of doing 8x800 the day after a 22 miler??

And 4x1.5m the day after a race? That looks brutal on the body

Dublin9210

12 miles this morning.The goal is the marathon and not anything short term.
The 1.5 miles after the race where brutal but I think will stand to me mentally.
Session day after an easy 22 no problem,when I start doing my long runs 20-30 seconds faster than race pace I won't be able for a session the day after.

Dublin9210

Tuesday I ran 13miles am and 6miles on.We'd I ran 10miles 7min pace.Thursday I did 3mile warm up and 8miles average 5.49,found this tough today.
Hopefully easy couple of days and long run Sunday a little quicker than the last few.Cramming alot of training into a short period so it will make or break me.

Dublin9210

10miles am in new surroundings which was nice.Felt comfortable.
5miles am very easy.

davedanon

Dublin9210 wrote: »

when I start doing my long runs 20-30 seconds faster than race pace I won't be able for a session the day after.

What sort of distance, if you don't mind me asking?

Krusty_Clown

Doesn't make a whole pile of sense doing long runs 20-30 seconds faster than race pace - that would be closer to your 10k pace (assuming you mean 'per mile').

Dublin9210

I will start next week doing 18 @ 30 seconds per mile slower than race pace so will be 6.30-40 pace.each week add a mile.

Dublin9210

Sorry I meant slower not faster,jasus I would be in a heap if I tried that.

davedanon

That's a relief. I was going 'wtf'?

Krusty_Clown

Dublin9210 wrote: »

I will start next week doing 18 @ 30 seconds per mile slower than race pace so will be 6.30-40 pace.each week add a mile.

Sounds like a good strategy. Have you run a marathon before? What do you plan to peak your mileage at?

Dublin9210

Sat:8miles easy grass
Sunday:25miles 6.35 pace and felt comfortable

pistol_75

Dublin9210 wrote: »

Sat:8miles easy grass
Sunday:25miles 6.35 pace and felt comfortable

That's a 2:52 marathon presuming you could have run the last mile at the same pace.

What time did you run your recent 5K if you don't mind me asking?

Krusty_Clown

Dublin9210 wrote: »

I will start next week doing 18 @ 30 seconds per mile slower than race pace so will be 6.30-40 pace.each week add a mile.

Well, that plan lasted for three full days. There's really only one person you could be...

Dublin9210

Krusty_Clown wrote: »

Well, that plan lasted for three full days. There's really only one person you could be...

40minute run today with good company.

Dublin9210

70minute run,legs a little tender but felt stronger as run went on. Again had great company on the run and ran on grass again.Double day tomorrow with a session in the evening.

Dublin9210

8am ; 35minute run and felt great

7pm ; 1mile warm up 6 x 300m average 49seconds(recovery 45 seconds)
1mile 5.20 pace and 4mile cool down
This session was very easy for me and felt very comfortable.

Dublin9210

10miles @7min pace.

TRR_the_turd

any residual tiredness/niggles after your long effort on Sunday?

Dublin9210

No niggles,I have done 5 + 22milers so body well used to it,maybe not at that pace.
Calfs a little tight after the track session but body in good order.

Dublin9210

10.5miles am 7.20 pace
3.5miles 7min pace

Dublin9210

14miles today average pace 7.11.Tired today from work and lack of sleep but feeling strong.

Dublin9210

Felt like crap today so left it at 14 miles average pace 7.20
Solid week but nothing spectacular.

Dublin9210

11miles am,heart rate much lower average 130 bpm.Average pace 7.20
Running on grass really help me avoid injuries.

Dublin9210

Suppose to do a double run yesterday but fell asleep and woke up 2am.
Drove out to the Wicklow mountains today and ran a steady 13miles.
Solid start to the week and a nice session awaits me tomorrow.Hopefully hit 90+ miles this week.

Dublin9210

am 12 miles average pace 6.54
pm 10miles average pace 7.10

Tempo tomorrow and long run Saturday.

pconn062

Are you Blackrock bound for the 4 mile this weekend?

Dublin9210

pconn062 wrote: »

Are you Blackrock bound for the 4 mile this weekend?

Heading up but not racing.Are you?

Dublin9210

9mile tempo:Bit anxious about this and not happy to see the wind blowing a gale.
First Mile was down hill and went off what I felt was 5.30 pace.Looked at first mile in 5.53 and thought this is going to be a long session.Halfway through the second mile was going to call it a day but my mate was out on the bike pacing me so couldn't.Second mile in 5.59(thoughts of not racing dublin creeping in)
Mile 3 5.57 followed by 5.53.My target was anything under 6 mins but wanted to be quicker that the last session(5.49 average)
The second half was great I went 5.36,5.30,5.40,5.42 and 5.36 with last 3 miles into strong headwind.Average 5.45 with two mile warm up and cool down.

dublin runner

Nice one Kev. The wind was a right boll!x today!

Any races planned between here and Dublin? Athlone 3/4? Things look to be going very well, fair play.

pconn062

Dublin9210 wrote: »

Heading up but not racing.Are you?

Hoping to race alright, I heard from the main man that the Run Hub are sending up a decent team! Nice session.

Dublin9210

pconn062 wrote: »

Hoping to race alright, I heard from the main man that the Run Hub are sending up a decent team! Nice session.

John Coghlan and few others.Mary Cullen the big name.

Dublin9210

dublin runner wrote: »

Nice one Kev. The wind was a right boll!x today!

Any races planned between here and Dublin? Athlone 3/4? Things look to be going very well, fair play.

If I can find a 10k 3 weeks out but no other races.Athlone id love to race but on the fence.Not getting any sleep with the new baby but things going nicely.Should meet up for some runs.

Krusty_Clown

Dublin9210 wrote: »

If I can find a 10k 3 weeks out but no other races.Athlone id love to race but on the fence.Not getting any sleep with the new baby but things going nicely.Should meet up for some runs.

Might be a bit too close, but the Donadea 10k is on October 10th. There's also a 10k in Naas on the 27th September.

Dublin9210

Krusty_Clown wrote: »

Might be a bit too close, but the Donadea 10k is on October 10th. There's also a 10k in Naas on the 27th September.

Donadea would be perfect.tnx

Dublin9210

14mile slog after work in the Phoenix Park.Legs badly in need of a massage.Long run tomorrow awaits me.

Dublin9210

20miles average pace 6.41
Felt great last 5-6 miles and pace gradually increased after few slow ones.
Some nice recovery food and hydrated well after.

Dublin9210

8miles today 7.25 average pace for a 100mile + week

Only one session again this coming week so plenty of doubles and then nail the long run wither Sat or Sunday.

Dublin9210

3miles am 7.30 pace
13miles pm in the hills average pace 6.36

Dublin9210

10miles am,felt crap today so giving evening run a miss.

Dublin9210

Wed:3miles am and auads killing me pace 7.30
pm:3miles average pace 9min miles

Thur:what a difference a day makes.Ran 56.19 for 10miles with big negative split 29/27.19
2miles warm up and 2miles cool down.
pm:8miles easy