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There is an issue with role permissions that is being worked on at the moment.
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P&D WEEK 12: Frustrations starting the week ended on a complete high! 4 hard weeks left.
New job started this week, which has completely thrown my running routine out the window. I'm commuting back into town so early runs during the week now seem like they won't be happening at all for the rest of this block of training. Will have to just adapt to evening/night running as DCM is just too damn close now.
Monday: A nice V02 max session to start the week's plan off. 8 miles with 5*600m at 5k pace. Did 3 mile warm up before the session. Kept the session splits at 7:30 and felt good through each one. Ran just a 1m cool down mainly so as to not have too much mileage before Ratoath on Saturday.
Tuesday: plan was for 12 miles at 10:20, headed out to do 10 miles, only did just under 7.5miles. It was just one of those runs where the new work and commute routine and just zapped me and was just not feeling the love for a big run. Calves were feeling tight too (maranoia!). Wasn't looking forward to Saturday with lots of confidence Tuesday night.
Wednesday was a rest day
Thursday: ran 5 miles easy just to loosen up and see how everything was set for Saturday. Avg pace was 10:04. Was feeling a bit heavy.
Friday: rest day, but mentally I started to feel switched on. Confidence was growing, I had a score to settle after finishing 1:50:05 at EOI half marathon. All this training has had to have built endurance since then. A quick confirmation chat/strategy with DCM 18 novices had me absolutely raring to go my lunchtime Friday.
I've never hydrated pre race like I did on Thursday and Friday....bloody hell my poor bladder!!!
I like even splits, feel like it suits me, tick each mile off as Garmin beep's the pace per mile and see what's left in the tank for the finish. Chat on the sub 4 thread was swirling in my brain too, I need to focus and know to hold back on the first 6 miles in DCM.
Saturday: Race day- Ratoath Half
Had a decent nights sleep, had wheetabix banana and filled up the tailwind bottle, placebo or not I like to know I have something to take during the race. Went to grab petrol and a coffee in local garage and I nearly didn't make it to the race....completely my fault I went through a traffic lighted roundabout, luckily the other driver saw me coming and hadn't ploughed into me.....I'm awake now!!! Stupidity on my part.
Walking back after collecting my number I met coogy in the car parkfor a chat...great to finally meet an internet friend you've been talking to for over a year...sorry Applegirl we didn't get to meet up...next time
Met another mate but this was eating into my warm up so I said lets run and chat, got a small warm up done before heading to start line. Met a few more friends down there...they were asking what my plan was, they were just using it as training...I felt confident enough to say I was here to pull the arse off of it with a 1:48.....I better deliver now!!!!
Off we go.....
Mile 1-3 pace: 8:08, 8:20 and 8:15
"Ease into the pace" was my thinking here, I was tucked in nicely behind the 1:50 pacers, that's ok, no problem, just ease into it. Roads were tight enough, so passing runners was just going to waste energy. Body felt in control, just let the legs do their thing, wasn't forcing anything. The cold morning had disappeared quickly and the temp was getting up. Throughout these 3 miles, I was thinking "it's all well and good enjoying yourself here with the 1:50 pacers, but that's not the target, are you going to make a move or what."
Miles 4-6 paces: 8:08, 8:06 and 8:15
I made the move at mile 4, the crowd in front was breaking up and the roads were clear, so I just eased up the gears to a nice clear spot and then settled back down. That 500 meters or so was very telling in it told my brain and legs very early on.....I've got this! Strange feeling, never happened in a race before, I knew the tank was ready if needed.
Around these miles, a couple of runners were very close to me, had a small chat about their pace and plans, seemed spot on for mine and so I just fell into a nice rythem of staying around them.
I knew or expected a bite/pain to happen and even though I was feeling confident I would try snap myself back from happy thoughts with "be ready when the pain kicks in" this inner monologue happened from miles 6-10.
Miles 7-9 paces: 8:09, 8:12 and 8:06
This was a fairly mixed bag of miles. Was definetly started to feel it now but yet with every Garmin mile pace beep my confidence was growing. These paces were very strong, this is going far better than expected....but the pain is coming!!!! I was still with the couple of runners, passing runners now. Training mentality was kicking in to, the previous week I had ran 11 miles with 7 at 8:20...this is just a repeat of that session...lets get it done...when I felt the breathing working harder, I checked myself back and slowed the breathing down to get it back under control. Stay controlled!!!!
Mile 10-home! paces: 8:05, 8:03, 8:03 and 8:03 (with the 0.1 at 7:19 for the strong finish)
Mile 10 is when it really kicked in that I had this now, slight uphil back to the entrance was tough but I was still in control, was seeing the minute miles starting with a "7" a few times I checked...wow...too soon, so I eased back to over 8. Mile 11 was my favourite mile....I was positively enjoying this now...stronger with each step.... Out on to the race course and on up the hill to mile 12 was tough with the head wind. Started to hone in on runners ahead of me to pick them off one by one, got through 4 or 5 runners like that...a few runners passed me but I wasn't phased by it, I was still going strong for me and my time.
Turned on to finish straight...the bloody sand for about 20 yards was horrible and threw my stride but got back onto it and finished.....I let out the loudest roar.....YES!!!!!!!!
Chip time: 1:47:10..... I probably had 11 seconds in me if I'd realised how close I was....:D:pac:
Absolutely chuffed with that performance, probably the best race I've ever had.
Stayed around for a short but for chats, met a former work colleague whose son had won the race...she was a very proud mammy!
Sunday: had to run half a junior park run...will try and get some recovery miles done later today
Next weeks plan has to be a balance of recovery and prep for the race series's half. The plan has 18 miles next Saturday with 14 at MP...a tough session but really looking forward to it.
Plan is as follows but I may cut some of these sessions/miles back to help recovery:
Tuesday: 8 miles at 10:40
Wednesday: 9 miles with 5*1000m at 5k pace
Friday: 12 miles at 10:20
Saturday: 18 miles with 14 at MP
Sunday: 5m recovery
Thanks for all the advice and good luck messages for yesterday!0 -
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P&D WEEK 13: tiredness and fatigue set in but threw in a very disciplined half marathon.
Plan for the week was to maintain the mileage but cut out the speed stuff to try and help recovery post Ratoath race.
Monday: rest day
Tuesday: plan was for 8 miles general aerobic and I got it done late in the evening with an average pace of 10:27- felt fine and positive that I'd kept it slower
Wednesday: plan was for 9 miles with 5*1000meters at 5k pace. Nah didn't fancy that at all after the weekends race. Ran 9 miles at general aerobic pace of 10:16. No issues other than its dark in the evenings and I can't run in fields anymore as there's no light.
Thursday was a rest day
Friday: plan was for 12 miles long run, was able to go in later to work so got out running at 6am. Avg pace was 10:19. The run went good but that afternoon the energy levels went through the floor. Was really conscious I had a tough 24+ hours of running so worried about the legs. Bed early and lots of hydration Friday evening was the plan.
Saturday: plan was for 18 miles with 14 at marathon pace of 9:00 min miles. I'd learnt a tough lesson from Frank Duffy in thinking this was anything other than a tough session. Was still feeling very tired when I got to the park around 8am and I cut short the planned 5 miles pre half marathon race series to 3.5 miles with 1 mile at 9:02. Legs were feeling very tired. Got back to the car and got ready, took some recovery drink and headed down to the start line. Didn't help myself by thinking it was a 9am start rather than 9:30!
Although it was a training run for me it is still a great buzz being among the race crowds in the park.
Dublin Race Series half marathon
Miles 1-3: 9:00, 9:06 and 8:55
Headed off and immediately felt myself trying to put the foot down, a number of times I deliberately changed stride to slow myself back to planned paces, I liked this, this is good discipline. Felt focused but in a different way. Legs felt heavy but nothing too concerning.
Miles 4-6: 8:58, 8:58 and 8:58
Ticking along nicely now, wasn't struggling but was feeling it a bit now. Kept focused, still had the same runners around me, a few runners now falling back and a few sprinting by us
. The temperature was climbing too.
Miles 7-9: 8:55, 8:56 and 8:49
That climb out of the park was the main memory of these miles, it's not a crazy hill, but all I remember here was the increasing number of runners walking or struggling, me I was maintaining and actually getting stronger which was reflected in the paces here. Felt great.
Miles 10-13: 8:49, 8:44, 8:48 and 8:53
Again, similar to Ratoath, at this stage around mile 10, I knew I had this MP training run in the bag. Just running, maintaining, in control, all going as planned. The climb up to 12th mile marker is a tough one, lots of walkers, I kept focused on controlling my paces until it flattened out, then I could relax as I was nearly home.
Finished 1:57, avg pace was 8:54- delighted!
Happy with that considering I felt very fatigued and tired from Friday afternoon. Couldn't leave the park without meeting some of the 2018 DCM graduates, met Huzzah!, Mr Guappa and ReeReeG (thanks for the cake!) a novice PY (M), raging I missed the others especially Rossi after an incredible 9 min pb!- brilliant.
Was meant to finish the week off with 5 miles recovery today but left it and hopefully 2 days before the next run will help recovery.
Weekly miles: 45.7
Year: 1207
I'm fairly ready and looking forward to tapering at this stage- 3 weeks tapering can't come quick enough.
Sports massage to be booked for some evening this week.
Plan for the week ahead as follows:
Tuesday: 8 miles with 5*600m at 5k
Wednesday: 11miles
Friday: 4 mile recovery
Saturday: 10k tune up race
Sunday: 17 miles long run
I might take some miles off of that week depending on how the legs feel after Tuesday's run, to try and help recovery, and still not sure what to do about the tune up race planned for Saturday.
2 hard weeks left!!!!!
Additional Edit:
I’ve had enough of Marathon training, this may be a short term feeling, but as of this weekend, I can’t bloody wait for November. Dcm 18, Belfast 19 and Dcm 19 are taking their toll more mentally than physically
Warning to future self: DONT SIGN UP TO SPRING MARATHONS OVER THE WINTER!!!
Speaking to a someone soon after saturdays half marathon, I said and still believe it, I can’t do anymore to go sub 4 than I have this past 18 months, I’m ready, I feel ready, pacing on the day will at this stage be probably the most critical factor in giving myself the best chance.0 -
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Is there actually a taper period in our training plans, I'm failing to see where it starts
I’ll be honest T, I’ve looked at the plan for the last 36 hours thinking “that’s not a bloody taper, there’s no way that’s a taper” . I’ll be dropping more miles during those 3 weeks or I’ll never make the start let alone the finish!!0 -
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Is there actually a taper period in our training plans, I'm failing to see where it startsDealerz2.0 wrote: »I’ll be honest T, I’ve looked at the plan for the last 36 hours thinking “that’s not a bloody taper, there’s no way that’s a taper” . I’ll be dropping more miles during those 3 weeks or I’ll never make the start let alone the finish!!
I was actually meaning to ask both of ye about this cause scanning forward I couldn't see the big drop off I expected in a taper!! Are ye going to do the 3rd tune up race 2 weeks before DCM? I don't think I will be doing the 4 miles the day before DCM either!
Great weeks training F after your HM effort. Great controlled effort on Saturday too. You are in great shape for that sub 4 hour goal. I know what ya are saying about mental fatigue, this is the first week of the plan that I found a couple of the runs to be a real slog but we are nearly there (we are kinda approaching the Heartbreak Hill of the plan now!!).0 -
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P&D WEEK 15: phew!!
This week has been on the horizon mentally, just needed to get through it, get through it and I'd be on to taper, get through it and I will have "survived" another marathon training block. As I've wrote a few times on here, 3 marathon training blocks in 18 months had me wishing the weeks away for a few weeks now, so glad to have made it through...so why was I looking at the spring marathon thread earlier today then :eek:
Monday: 7m with some strides was on the plan, no real issues, got it done, only I was absolutely soaked through Monday evening. Avg pace was 10:09.
Tuesday: plan was for 10 miles with 4*1200meters at 5k pace with 50-90% recovery in between, this was a beast of a session on paper. Decided to run home from work to kill a few birds with the same stone. Weather played ball for the most part. Running through town can be stop start but wasn't too bad at all. Really enjoyed this tough session, felt on high from it for a few days, a great confidence booster of a session.
Tried to keep each section below 8mins, not quite 5k pace but happy how it went.
Rest day Wednesday
Thursday: plan was for 11 miles, so again I decided to runmute this. The weather was atrocious all day but cleared up towards the evening,and only got soaked for the last 3 miles. Avg pace was 9:35, faster than planned but having left work late and herself had plans, I kinda had to do this session quicker than planned. Was also very dark running through river valley park for the last mile. I also ran home in work socks which wasn't ideal, kept thinking I'd have a blister before I got home!
Friday: was supposed to run 4 mile recovery but I skipped it
Saturday: the last of the 3 20 milers on the plan, get though this and I was on the home straight. Woke up and the motivation wasn't there until well after I ate my breakfast. On the road at 8am, a decent morning, decided to run into town and back out again, felt like the high elevation on the return leg and on the higher end of the mileage would be a nice test.
Broke the run into 5 separate sections and ticked them off as I passed each one, a nice way to distract myself from watching miles tick along on the watch. Was also trying to run a faster second half to toughen up the 20 miles. That was a fairly last minute decision but I think it worked well.
All in all a good morning to have under the belt. Garmin heart rate on the watch was 137, so doesn't seem to have been too taxing either.
My hamstring isn't sore to run on, but it's "there" and will keep an eye on it.
Sunday: junior park run visit to Malahide, both girls asked me if it was a longer park run than our normal one :rolleyes::D
No issues for me running the 2k, a nice little leg loosener. Ended up in Phoenix park in the afternoon for a nice walk too. Then spent an hour running after the youngest as I thought her how to cycle- wrecked I was :eek:
So that's it- on to taper now (I still don't think the taper is a taper until the following week).
According to the plan the mileage should decrease by 25%, 40% and 60% over the next 3 weeks respectively. So I'll use last week's 48 miles as the base line and adjust the plan accordingly but I'll also be flexible in how I'm feeling from a tiredness/recovery perspective.
And while I'm here I may as well nail my marathon finish time colours to the mast:
Plan A: to finish
Plan B: 3:55- going out conservatively for the first 7 miles, will use Lazare's (3:58) pace strategy as the foundation for the paces. I really like even splits but it's not an option here with the way DCM first 7 miles start.
This is based (currently in a confident mood!) on 1:47 half in Ratoath and I've a very strong plan under my belt now.
Plan c: 3:59
Plan
4:05
.......only positive comments welcome :pac::D0 -
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Week 16: 3 days without running and still a great week
Coming into the week, I was tired from the previous week, was going to be taking some miles off the plan just hadn't decided which.
Monday: plan was 8 mile v02 session, I cut it back to 7 miles. Decent session, didn't overly push the session
Tuesday: 5m recovery at 10:43 pace, just ticking along.
Took Wednesday to Friday off, no other reason but that I wanted to feel fresh for the weekend and just wanted an extra break. It worked felt fresh Saturday morning, and looking at other runners out and I wasn't had me chomping at the bit when I woke Saturday.
Saturday: plan was for a 9-11 miles with a 8-10k time trial. So I tried to repeat the same session from a few weeks back, except change the park run venue (the river valley hill is just too much!!). Ran a bit quicker than planned ( I was late leaving the house!) over to malahide which ended up about 4.6 miles pre park run.
Got there about two minutes from the gun, which suited me as I ended up near the front. Had no real plan for the park run, knew I could beat the 24:10 from 2 weeks ago because of that bloody hill. Set my self a target per mile of around 7:45 and if I wasn't feeling it I'd just slow down.
Mile 1: pace was 7:39, really fell into a nice stride very quickly, similar bunch of runners around me, nice trip around the tennis courts.
Mile 2: pace was 7:52, no real issue to explain the fall in pace, probably just concentration, was ticking along nicely on the outer lap of the park.
Mile 3: pace was 7:31, Had no plan for a all out finish, but competitive spirit took over as a few runners started to pull away, I wouldn't really be a watch finish time watcher in a race, but realised too late that a sub 23mins was on the cards, next time so. Finished 23:03, very happy with that.
Ran 4.6miles home in much less of a rush and easier pace of 10min miles
A very nice confidence boosting morning.
Sunday: plan was for 16 miles, woke up late to the heavy rain, and was on the road for 8:45am. It never stopped raining for the entire 2:30 hours. Reduced the miles to 15, ran some faster miles towards the end and finished with a few cool down miles. Another decent run in the bag.
Miles for the week: 39
Next weeks plan is for 32 miles but will probably take the 3 mid week days off again and that should bring the plan to 25 miles for the week, a nice little taper week.
So as per last week notions, I'm planning on 3:55, spent a bit of time putting a pace band together.
How does this look?
Mile 1: 9:14
Mile 2: 9:09
Mile 3: 9:32
Mile 4: 9:10
Mile 5: 9:09
Mile 6: 8:58
Mile 7: 9:16
Mile 7: 1hour 4 mins
Mile 8: 8:40
Mile 9: 8:44
Mile 10: 8:41
Mile 11: 9:10
Mile 12: 8:49
Mile 13: 8:58
HM 1:58
Mile 14: 9:11
Mile 15: 8:55
Mile 16: 8:50
Mile 17: 8:58
Mile 18: 8:45
Mile 19: 8:47
Mile 20: 8:49
Mile 20: 2:59:45
Mile 21: 8:59
Mile 22: 9:05
Mile 23: 8:42
Mile 24: 8:43
Mile 25: 8:54
Mile 26: 8:55
Mile 26.2: 1:58
Running negative splits in a marathon is a daunting challenge I have to admit, a very conservative starting 7 miles will hopefully keep plenty in the tank when wheels start to get loose.0 -
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