So that's "your thing" now is it?

The Black Oil

Meno is a person? Oh.

Unthought Known

Tuesday 24th Oct: 5.1 miles, 3 at MP. Avg pace 8:47
Original meno' plan had this "5 with 3" on Wednesday, but that was when DCM was on a Monday. Good job I'm on the ball otherwise I'd be resting on Sunday
Ran this down the canal and back. No pigeons this time, but I did have to avoid a large dead rat under one of the bridges. Took me a good mile at MP to get into a good stride. Great when you get that feeling that you're not putting too much effort in.
Splits: 9:19, 8:29, 8:25, 8:23, 9:20
Loads of runners out today, quite a few wearing previous DCM tops with pride.

The Muppet

Nice Run A and well done on remembering to alter the plan. The best of luck on Sunday I hope all goes to plan for you.

scotindublin

You can rest on Sunday after your 3:44 A!!

Unthought Known

The Muppet wrote: »

Nice Run A and well done on remembering to alter the plan. The best of luck on Sunday I hope all goes to plan for you.

Thanks T.
I still fear fading, but I just have to get past that point on the day.

Unthought Known

scotindublin wrote: »

You can rest on Sunday after your 3:44 A!!

Er, 3:44:59. I'll need those 59 seconds!

Annie get your Run

Unthought Known wrote: »

Thanks T.
I still fear fading, but I just have to get past that point on the day.

No room for fear, you're gonna hit your target - repeat that to yourself for 26.2 miles if necessary...

You'll have no problem finding meno, just listen out for the grumpy nordy :D

Kennyg71

Best Luck Sunday, your in great shape and have a good plan, think all things being equal you will hit your target.

Unthought Known

Friday 27th Oct: 3 miles very easy at 9:58 avg.
Last run before Sunday.

Reading denis b's log reminded me to set a B&C goal. Makes sense really.

A: :45
B: :50
C: <4:00

3:45 is a strange time as it's stuck between pacers. I paced myself well though in the 3/4 so it might even work to my advantage. At the moment I'm planning to start nearer the front of wave 2, behind the 3:40 pacers. I just need to be strict with myself and not try to stay with the balloons. Made a pace band to keep me on track.

annapr

As a fellow Meno plan traveller, very best of luck to you on Sunday!!!
The plan will stand to you very well.

Might see you in McG's...

Unthought Known

annapr wrote: »

As a fellow Meno plan traveller, very best of luck to you on Sunday!!!
The plan will stand to you very well.

Might see you in McG's...

Thanks A, same to you. It's certainly given us a great chance of smashing it!

Murph_D

A lot of good work done here, no reason why it shouldn’t produce the result you deserve. Good luck!

Unthought Known

Murph_D wrote: »

A lot of good work done here, no reason why it shouldn’t produce the result you deserve. Good luck!

Thanks, same to you. Have a great race!

jake1970

Best of luck tomorrow, have a great race.

Singer

Have a great day tomorrow. Do meno proud

El Caballo

All the best Tomorrow! Have a good one!

The Black Oil

Good luck!

scotindublin

Pick that out the net......great time A delighted for you! I was even nervous watching the tracker.

Unthought Known

scotindublin wrote: »

Pick that out the net......great time A delighted for you! I was even nervous watching the tracker.

Thanks C. To be fair the weather was pretty much perfect for it.

Annie get your Run

Sounds like a great day at the office for you, well done indeed look forward to reading the report!!

Unthought Known

Right, let's get this done while I remember the finer points.

Dublin Marathon 29th Oct:

This would be my third marathon.
First was DCM '16 as one of nop98's novices where I followed the Boards plan, but ultimately didn't have the endurance to maintain a 4 hour pace. The wheels fell of around mile 16 on this one and I finished in 4:20:xx. In hindsight I shouldn't have been so hung up on a round number.
Second was London this April. For this I followed the HH Intermediate 2 plan as I liked the idea of doing the long runs on tired legs. Sure wasn't that what I needed? Training went well, I PB'd a HM 5 weeks out without emptying the tank and thought I was a shoe-in for a sub-4. I wasn't. The wheels came off this time around mile 18 and I limped home in 4:16:43.

So, for DCM 17 I wanted a plan that upped the mileage and increased the amount of MP+ sessions. HBS started the Marathon Improvers Thread and linked to the "Meno" plan. That was the plan for me. I managed to hit pretty much all runs on the plan and really felt my endurance improving. So much so that I started with a sub-4 goal, adjusted that to 3:50 and then adjusted again to 3:45.

Race Day:
Seven double-straws of Tailwind in my flipbelt and my inhaler in my pocket. Also left a pre-made bottle of caffeine Tailwind in the kitchen for my family to take to Milltown. "I may not need it, but bring it in case I think I'm fading"

I made a pace band. There are no 3:45 pacers so I needed a pace band, and I made this one to keep me honest on the climbs, ease back a bit, save a bit. Make that time up gradually on the descents.

Miles 1, 2, 3: (8:34, 8:17, 8:33)
OK, so the pace band is redundant. I was supposed to ease into it with 8:48, 8:39, 8:53. First thing I noticed was how quickly the field opened up compared to last year when I followed the 4 hour pacers. Feeling really strong though, really strong.
On Manor Street I decided to stick with what I'm doing. I was confident that I could manage this race well, the Race-Series HM and the Irish 3/4 had given me that. I would run this race by feel, but run it a little faster. Plan was still to ease back on the climbs and let myself go a bit on the descents rather than try to maintain an even pace.
At 2.5 miles I took a water bottle and added Tailwind. Took me by surprise as I was expecting it at 3 miles, but thinking back it was the same last year. I'd sip little and often for the next 3 miles.

Miles 4, 5, 6: (8:18, 8:24, 8:26)
Into PP and up Chesterfield. Thinking back to advice received, if it didn't feel ridiculously easy for the first half, or was it 10 miles?, you've gone out too fast. I kept asking myself this. Legs still feeling amazing. Breathing really controlled. It really felt like an easy run at this stage so all good. Skipped the 5 mile water as planned.

Miles 7, 8, 9: (8:36, 8:06, 8:08)
10k split 52:45
Consciously eased back again on mile 7. Others didn't and I wondered if they'd suffer later. The wall of sound at Myos was amazing! I didn't properly appreciate the support last year, but I ran this bit with a massive grin. Second water stop, Operation Tailwind executed.
Picked up the pace down Tower Road and into the park. Just really going with the flow, but still feeling strong and getting more confident. Eiffel Tower guy not there this year.

Miles 10, 11, 12: (8:06, 8:28, 8:20)
Still feeling great. Another water/Tailwind at 9.5 miles to sip until mile 13. More amazing support in Chapelizod. Mile 11 pace doesn't really reflect how easy I took St. Laurence's hill. Looking at Garmin, I slowed it down to 9:43 pace for that one.
Running down Sarsfield Rd I saw the 3:40 pace balloons in the distance, maybe 2 minutes ahead. Could I? Should I? I thought then, if I have the same gap, and I feel good after Clonskeagh Rd I'll give it a go. Sure I wouldn't even need to catch them as I started 30 seconds behind.

Miles 13, 14, 15: (8:21, 8:35, 8:22)
Now I'm preparing myself for the Crumlim Rd/ Walkinstown Rd drag. Tailwind again at 13 and I then begin the drag.
Halfway split 1:50:27
This climb beat me before I started last year. Numerous training runs, some at MP, have tamed it though so I eased off a bit and concentrated on running easy. I knew if I was still strong, if I was still running, at mile 15/16 I would be in good shape as the next 5 flat/downhill miles offered a chance to relax a bit.

Miles 16, 17, 18: (8:14, 8:17, 8:16)
Not too much to report here, but the miles were ticking by at an enjoyably fast pace. A few more people were walking, but way less than I noticed last year. 5th Water/Tailwind around mile 16.
I actually love this section down Kimmage Rd/Fortfield/Templeogue Rd. I think it's the turns, each corner gives me a short point to focus on, though I didn't really need to do that today.

Miles 19, 20, 21: (8:16, 8:15, 8:24)
Grabbed another bottle at the 19m station. Reach behind me for tailwind and realised my last 2 straws had fallen out, probably when I grabbed #5 at mile 16. Ok, no need to panic as I had a prepared bottle waiting for me at Milltown and 2 backup gels in my pocket.
30K split 2:36:42
Running down the hill to Milltown, I was holding a nice pace and amazingly feeling really good still. Spotted my wife and kids just past the Luas Bridge as arranged, massive smile and a quick hello from me as I grabbed the bottle from her. Backup plans do work! I let myself slow down a little again as I took the small but steep bump before heading down and turning onto Clonskeagh Rd.

Miles 22, 23, 24: (8:39, 8:22, 8:19)
Slowed the pace on mile 22 and took it easy, but still running, up "heartbreak hill". I allowed myself to pick up the pace again down Fosters and this continued all the way, N11, bridge, N11, Nutley Lane. Grabbed a bottle of water at the bottom of Nutley before turning for the last 2 and a bit miles.

Miles 25, 26, 26.35 (Garmin): (8:38, 9:19, 3:09)
Where did that breeze come from and why is it in my face? As soon as I turned the corner I knew this was going to be a tough finish. For the first time my legs felt heavy and I was slowing down. I was determined to RUN a whole marathon though and knew I had plenty of time in the bank for my 3:45 target. More people walking now, way more.
Passing the 800m left sign gave me a kick. I didn't actually make a decision to fight the pain, but the finish line and crowd had a massive effect.

Crossed the line, arms in the air, in 3:41:41 (8:28 avg). A 35 minute PB, I couldn't really have hoped for more.
Met the family straight after so I didn't make it to McGrattans. I definitely owe Meno' massive thanks, and a pint, for his plan as I think that made the difference this time.

Next? I now have a good enough time to enter the Donedea 50k. I'm not sure if it's already sold out or if I even want to commit to it. I'll never be a speed merchant though so pushing the distance does appeal to me. I'll take a few days and think about it.

The Muppet

Delighted gor you A ' brilliant running well done.

scargill

Well done...really well done!
Have been stalking thread for a while.
Great running today, and great race report.

ThePiedPiper

Well done, perfect pacing. There's plenty more in you, I'd say.

annapr

Great going yesterday, impressed by how well planned and executed your race was, including backup plan too

jake1970

Well done and congrats on a massive PB.

Annie get your Run

That's fantastic massive congrats to you on that PB!!!

Unthought Known

The Muppet wrote: »

Delighted gor you A ' brilliant running well done.

scargill wrote: »

Well done...really well done!
Have been stalking thread for a while.
Great running today, and great race report.

ThePiedPiper wrote: »

Well done, perfect pacing. There's plenty more in you, I'd say.

annapr wrote: »

Great going yesterday, impressed by how well planned and executed your race was, including backup plan too

jake1970 wrote: »

Well done and congrats on a massive PB.

Annie get your Run wrote: »

That's fantastic massive congrats to you on that PB!!!

Thanks everyone! Sore thighs today, but definitely worth it.

Unthought Known

October: 141 miles for the month.

Saturday 4th Nov: 5 miles at 8:57 avg. First run since DCM, felt good to get out.

Tuesday 7th Nov: Run-mute 6.8 miles at 9:24 avg. A couple of random thoughts on this run.
1. I really think running this regularly helped me for the marathon. The profile is very similar to the first 7, flat-ish for the first 2 miles followed by a pretty constant climb all the way home.
2. It's dark and I'm wearing dark clothes. Saw another runner with a light on his backpack. Must get something like that.

Signed up for Manchester on April 8th. Planning to follow the meno' plan again so I'll wing it a bit for the next 6 weeks or so to keep the mileage reasonable.

paddydriver

Great Report and Great Result! Only picked this up now.. Happy reading. Well Done A.

aquinn

Only getting around to this now. I saw your result on the day Andy and I was delighted for you. All worked out perfectly for you.

A brilliant time and massive PB. Congratulations.

Unthought Known

Friday 10th Nov: 6.3 miles easy local loop at 9:16 avg. Avg HR 135.
Not a conscious decision, but my easy runs have been a little quicker since the marathon. HR seemed ok though, between 70-75% of max.

Saturday 11th Nov: 8.6 miles easy at 9:23 avg. Avg HR 131.
Nice run in the rain while my youngest was at a party. Not sure what the other parents thought of me when I picked her up though.

A massive 21.7 miles for the week!

Monday 13th Nov: 7 miles run-mute at 9:23 avg. Avg HR 137.
Enjoyable run home from work. Spotted a DCM route sign still up in Clonskeagh.

Tuesday 14th Nov: 3.12 miles at 7:09 avg. Avg HR 152 + 0.7 mile cooldown
Lunchtime run, but a last minute decision to run this hard just to see if it's worth entering JB. Km splits 4:43, 4:29, 4:16, 4:09, 4:15 were better than I expected so I've signed up in the hope of a PB (21:46 to beat).

Unthought Known

Update for the last 10 days or so.

Wednesday 15th Nov: 5.1 miles at 9:16 avg. Avg HR 137

Saturday 18th Nov: 6 miles at 9:13 avg. Avg HR 138

22 miles for the week

Monday 20th Nov: 7 miles at 9:20 avg. Avg HR 142. Uphill run home from work.

Tuesday 21st Nov: 5 lunchtime miles along the canal at 8:59 avg. Avg HR 139

Thursday 23rd Nov: 6.5 miles at 9:30 avg. Avg HR 137. Run home from work. Tried a different route, following the N11 rather than through Clonskeagh. Shorter, but the climbs are more severe. Can't say I enjoyed it.

Saturday 25th Nov: 5 miles at 9:02 avg. Avg HR 136

Sunday 26th Nov: 10 miles at 9:22 avg. Avg HR 132

33.7 miles for the week. Happy to get 5 days running in again, but it's a bit aimless with every run very similar. Looking forward to starting the meno' plan again in 2 weeks.

Unthought Known

Well sometimes life just gets in the way. Work and other stuff have resulted in a pretty poor return for the last 2 weeks.

Tuesday 28th Nov: 7 mile run home from work at 9:21 avg pace.Avg HR 139

Wednesday 29th Nov: Nothing. Work.

Thursday 30th Nov: Nothing. Work.

Total for November: 90 miles

Saturday 2nd Dec: 3.1 miles at 7:49 avg pace. Avg HR 149. And 1km cool-down. Meant to be running Jingle Bells, but I couldn't make it. This Saturday evening run started easy, but progressed to 5k pace. No mug at the end though.

Sunday 3rd Dec: 10.7 miles at 9:13 avg pace. Avg HR 130

21.5 miles for the week.

Tuesday 5th Dec: 7 miles commute at 9:20 avg pace. Avg HR 143

Wednesday 6th Dec: 5 miles at 8:30 avg pace. Avg HR 146

Thursday/Saturday/Sunday: Nothing.

12 miles for the week. Shocking.

Plan for Manchester starts officially this week. Hopefully that gives me the kick I need.

Unthought Known

To finish the year.....

11 Dec: 7m easy at 9:24 pace. Avg HR 133
12 Dec: 6.5m easy at 9:13 pace. Avg HR 137
15 Dec: 5m progression at 8:16 pace. Avg HR 144
17 Dec: 12m easy at 9:12 pace. Avg HR 134
19 Dec: 7.1m easy at 9:19 pace. Avg HR 138
20 Dec: 6m progression at 8:09 pace. Avg HR 148
22 Dec: 4.25m easy at 8:54 pace. Avg HR 136
24 Dec: 13m easy at 9:12 pace. Avg HR 132
27 Dec: 6.6m tempo at 8:20 pace. Avg HR 143
30 Dec: 5.75m at 8:41 pace. Avg HR 135

100 miles for December. Better than November so moving in the right direction.

1,522 miles for 2017. It's been a great year with PB's at 5m, 10k, 10m, HM and Marathon.
Plan for 2018 is again to focus on 2 marathons to see if I can edge under 3:30. Manchester in April and another crack at DCM.

Happy New Year everyone.

scotindublin

Happy New Year A and good luck with the running this year....sub 3.30 is well in reach for you....you had a great year in 2017.

The Black Oil

Happy New Year and good luck with your plans for 2018. Might pick your brain at some stage re the Meno plan. Won't use it for Connemara, but perhaps DCM.

Unthought Known

The Black Oil wrote: »

Happy New Year and good luck with your plans for 2018. Might pick your brain at some stage re the Meno plan. Won't use it for Connemara, but perhaps DCM.

Thanks B, same to you. Meno plan should suit you. It's important to stay disciplined and run the non-session days easy as they get pretty tough towards the end.

Unthought Known

First week of 2018 and week 4 of the meno plan for Manchester.

Tue 2nd Jan: 7 mile commute at avg 9:05 pace. Avg HR 140

Thu 4th Jan: 5.9 mile progression at avg 8:09 pace. Avg HR 151
Plan was for 2m wu, 8min MP+20, 8min MP, 8min HMP, 8min 10KP, 2m cd. As it was a lunchtime run I had shorten the warm up and cool down. Out and back along the canal, into a strong wind the first half so the two fastest splits felt a little too easy with the wind helping. Pace, 8:11 (too fast), 7:59, 7:37, 7:24.

Sat 6th Jan: 5 miles easy at avg 8:48 pace. Avg HR 138

Sun 7th Jan: 15.3 miles at avg 9:09 pace. Avg HR 136.
Enjoyed this one. Ran down to Booterstown, along Sandymount Strand, along the canal then back up through Ranelagh/Clonskeagh etc. Saw a kite surfer (is that what you call them?) getting chased by an Alsation. Also saw a Dog Wash at a garage, next to the car wash??

33.3 miles for the week.

I've signed up for Raheny 5. Hopefully that will be the first of a few PB's this year. Also interested in getting into pacing, but I'll concentrate on Manchester first.

The Muppet

Happy new year A , still going well I see, another marathon? do you prefer the longer stuff?

Unthought Known

The Muppet wrote: »

Happy new year A , still going well I see, another marathon? do you prefer the longer stuff?

Thanks T, happy new year to you Congrats on passing 1500 miles for 2017, great going.
Yeah I prefer the longer races, HM and marathon. I think they suit me better, I was never particularly fast.

Unthought Known

Only 3 runs this week. Work, DIY, watching football and (ashamed to say) weather got in the way.

Tuesday 9th: Erm, planned to run home from work, but by the time I finished my last meeting it was cold, dark, wet and windy. I'd had enough at this stage so got on the Luas. In hindsight a run would still have been more enjoyable, every Luas is jam packed since the new routes started.

Wednesday 10th: 6.8 mile commute at 8:41 avg. Avg HR 138. All downhill to work so not too taxing. Really need to buy a new backpack. My old one, bought when I started running about 3 years ago, is too small, too heavy and too uncomfortable.

Friday 12th: 4.25 miles at 9:03 avg. Avg HR 133.

Sunday 14th: 18 miles at 9:21 avg. Avg HR 137. Good to get my longest run since DCM done. Felt great, but the last few miles were tough. Seemed like I was running into a cold wind at every turn. The legs are a bit stiff tonight, but I think that's due to me spending all day Saturday laying carpet. Really have to knock this DIY thing on the head.

29 miles for the week. That's 10-15 miles off the plan so I really need to make a big effort to get all my runs in from now.

Unthought Known

Tuesday 16th: 5.8 miles at 9:16 avg pace. Avg HR 135.
Nice run, a bit of sun, a bit of rain and a bit of snow. Felt nice and easy.

Wednesday 17th: 5 miles at 7:49 avg pace. Avg HR 148.
Meno plan called for 10 miles with 2x4 at MP, but work etc. meant I had to squeeze in what I could. So, a quick 5 miles progressing from MP to somewhere around 10k pace.

Thursday 18th: 4.2 mile local loop at 9:17 avg pace. Avg HR 138

Saturday 20th: 2.6 mile pre-Parkrun warm-up at 9:45 avg pace. Avg HR 133 followed by 5k Marlay Parkrun at 7:22 avg pace. Avg HR 160.
Really wet and pretty cold, but I really enjoyed this. Slow and congested first km, but I was able to push on after that and only remember 1 person passing me. A Parkrun PR (21:28 22:28) and first place in my age category which was a nice surprise.

Sunday 21st: 19.6 miles at 9:21 avg pace. Avg HR 139.
Another wet run, but much warmer than Saturday. Ran down through Foxrock, Cabinteely, Deansgrange, Dun Laoghaire. Then along the coast and up to the RDS before climbing to Stepaside via Clonskeagh.
Used a hydration pack with Tailwind for this one. I've tended to only use water on long runs recently, but really noticed the difference in energy levels at the end of the run with Tailwind.

40 miles for the week.

scotindublin

Great run this morning A.....Manchester this year?

Unthought Known

scotindublin wrote: »

Great run this morning A.....Manchester this year?

Thanks C. Yeah only 11 weeks to go now, the weeks are flying by.

Unthought Known

Tuesday 23rd Jan: 7 mile commute at avg 9:25. Avg HR 136.
Legs felt a bit heavy for the first couple of miles, still feeling the long run on Sunday.

Wednesday 24th Jan: 7.4 miles at avg 8:18. Avg HR 143.
Plan said 1-2 mile wu, 1m MP+25 (8:25), 1m MP-25 (7:35) (x4), 1-2 mile cd. Time constraints again meant I had to shorten it to only 3 reps and cut short the cool-down.
Splits and (HR) for pace miles were 8:19 (140), 7:35 (148), 8:16 (151), 7:37 (144), 8:21 (148), 7:38 (149). Happy enough that I was holding the pace ok, but found some parts tough into the wind.

Thursday 25th Jan: Other commitments, had to scrap the recovery run.

Saturday 27th Jan: 4.2 miles easy at avg 9:12. Avg HR 131
.

Sunday 28th Jan: Raheny 5 mile. Chip time 35:03.
Really enjoyable race. The plan was to go out at 7 min pace and see what happened, but I didn't really expect to get near 35 mins. Managed to hold a pretty steady pace. In hindsight I should have pushed a bit harder after the turn in St. Anne's, but didn't realise I was that close to a sub-35. Not sure I had much more to give at that point though. A 2:50 PB so I'm happy with that.

23.5 miles for the week. Booked Bohermeen half on 11 March as a tune-up for Manchester.

aquinn

A fantastic time A, well done.

Unthought Known

aquinn wrote: »

A fantastic time A, well done.

Thanks A. Well done yourself, really steady splits.

aquinn

Unthought Known wrote: »

Thanks A. Well done yourself, really steady splits.

Thanks, except for mile 4.

Annie get your Run

I nearly missed the fact that there was a race in that update . Congrats on the PB!!!!