My first Marathon and first log log

marathon2022

Been a while since I logged here as Marathon19 and recently started to drop in to read other logs, decided to continue the log I started as Marathon19. Why not :-) Running this year has been more about somehow finding the motivation.

Where I'm at now- I started a plan to improve my 5k two weeks ago. Keeping the mileage level and introduced intervals twice a week. This will probably be my log for the next while

What I was at this year-Put in some miles earlier in the year and ran a solo 50k(4.40). Wanted to see if I could. I could so happy days. Then I went on holidays and slowed down the training till last month.

What I was at last year - I just about kept my head above water, ran the Dublin virtual in a similar time to my 2019. **** of a year by any standards.

marathon2022

Just checked my Strava- all my records are this year

1km - 3.52

1m - 6.23

5k - 20.54

10k 45.30

Half - 1.41.43

Full - 3.48

My hope is to improve on all these in the next year. Starting with the 5k. On that note I think the 20.54 was on a wind behind me stormy day with a lot of downhill. I plan on checking my level in two weeks at the closest flat parkrun I can find.

One thing I have to say is that intervals are a painfull.

marathon2022

Currently I am running 6 days a week, with a focus on three and three recovery-relaxed days. I'm doing this because I am enjoying it mainly. I don't run on a Friday. Junkfood and movies mainly.

Yesterday I did an interval session

2km warmup at 5.30

4 x 1km intervals at 4.00 pace with 90 seconds in between

2km warmdown at 5.30

Today I took it very easy with a 5km at 5.00 pace

marathon2022

Steady as she goes,

Yesterday (Wednesday) I did an interval session

2km warmup at 5.30/km

8 x 200m intervals at 3.50 to 4.00 pace with 60 seconds recovery

2km warmdown at 5.30/km

Tough session. Not feeling it

Today I planned an easy 9km but ended up mixing it up a bit with a 3.47 3rd km and some strides at the end. The reason for the racing pace x 1km was to get a base reading. I've decided to blow a wad of cash on a new pair of trainers this weekend and I want to do a repeat next week in whatever tempo shoes I choose to see if they were worth it.

Currently I'm doing tempo in an old a pair of endorphin speeds, originally these were amazing then one wet evening about 200 miles into running in them they lost their bounce and even the rocker seems to be gone. I do all my other runs in either brooks ghost or a pair or reebok runn somethings I got on the cheap to keep me going.

My big decision this weekend is new Endorphin Speed Pro or Vaporfly next% . I love the Saucony so I'm leaning that way but the next% have a serious rep. decisions decisions.

Rest tomorrow

AuldManKing

Endorphins are useless in the wet (my experience anyway) - as its approaching the winter months...........

healy1835

I've the Pro's and Next%. Pro's are a great shoe...but they're no Next%. I've struggled to see much of a difference between the Pro and Speed, which probably speaks to how great a shoe the Speed is, but also takes the Pro out of consideration for raceday.

Laineyfrecks

https://www.boards.ie/discussion/comment/117920573#Comment_117920573

Yeah I have to agree here, I have the speeds & pro(which I absolutely love) but can't see much difference between them. Don't have the Next% so can't comment on them.

marathon2022

Thanks for the input guys, I do love the saucony speeds and will probably buy another pair but I went with the Vaporfly next% 2. Didn't have time to go to a bricks and mortar shop last weekend so bought online. On the way from Germany as we speak.

In the mean time I've just ploughed ahead with the 5km training. I like the long runs and easy stuff too much so the intervals are giving me the jitters on planned days. As my little brother says if your not breathing out your arse at the end of them your not doing them right.

Saturday I did a lovely 22km at 5.00/km. The misses who couldn't run a minute in February did the ladies mini marathon early doors, very proud I was. Pumped me up for the long run. Happy days

Sunday an easy 6km at 5.20/km

Monday I did 2km easy 5.30/km then 4 x 1km@4.00/k with 60 seconds slow jog in between then a 2km warm down. Tough

Today I went for a gander to the Rivervalley parkrun route, the hill is still as rough as I remember. Nice hilly 8km at 4.45/km.

I'm in two minds as to the parkrun this weekend, was going to try a TT at the Malahide parkrun venue but not sure its the best option. If the magic shoes arrive I might try it otherwise I might just go for the buzz. Lots of happy people getting back into the park :-)

Thanks again for the tips on the shoes guys, that's why i love coming here

AuldManKing

Havent done Malahid PR in years - is there some of that still on corse stone/trail? Would not be great for the Next%.

Do a PR now on 1 course and repeat it in 6 weeks - same course, same shoes etc.

marathon2022

https://www.boards.ie/discussion/comment/117921838#Comment_117921838

Thanks, the route still has some hard packed gravel and trail. I will try the comparison; if only to see if my midweek intervals are improving my speed. Plan on alternating between Malahide and Rivervalley PR. Malahide for speed and Rivervalley for hills.

There are a few parts to my plan for improving speed, I'm in the initial phase of learning and implementing intervals. In the next few weeks I want to start some strength work with an emphasis on core/stretching which I dont do :-(

I have to admit I'm finding it difficult and not sure its smart or clever to take on this challenge but fuckit. I'll be 50 in a couple of years and if I'm going to do improve it will have to be soon.

Be good

marathon2022

10km at 5.30/km last night, feeling very fatigued during this run.

Decided to take a day off. Shur why not

Big plate of pasta/pesto and freshly baked bread to relax. Roll on Saturday

marathon2022

19:47 Finish time for the PR, Saucony Endorphin speeds on foot.

Parkrun was a blast, great day for it and lots of happy faces about the place. Might adjust my training schedule to have a go more often. I have been doing long runs of a Saturday for a long time.

Sunday, very relaxed 26km at 5.24/km

The Vaporfly next% 2 arrived today and as I have a tempo/interval session tomorrow I might take them for a spin then.

Laineyfrecks

Well done on the PR, nice time & good it was so enjoyable 😊

marathon2022

Monday the 27th did an easy 5km at 5.00/km pace. Wearing my reebok easy run trainers.

Today I wore the Vaporfly Next % 2 for the first time, bouncy is how I would describe them.

2km at 5.20/km warmup then 4 x 1km intervals at 4.00min/km with 60 second in between followed by a 2km warm down at 5.20/km.

The Vaporfly feel great on first try but not noticeably better than the Saucony tempo speed I was using prior. Both phenomenal shoes, looking forward to seeing how they fair on a TT in the near future.

marathon2022

Took a hilly route tonight for 9km at 4.45min/km. Put a single 4 minute km in on a downhill section to liven it up.

Might chill tomorrow and see how I feel for the weekend

marathon2022

Another week done

Went back to the Malahide Parkrun yesterday to try out the Vaporfly Next%- Another PR at 19.32. The route in Malahide is about 100 meters shy of the 5k meaning my min/km pace was sitting on 4.00/km. This is encouraging. I will look around for a 5km race in the next couple of months to try an official sub 20 min. My plan is to stay with speed training till the end of the year. Test myself at 10km as well.

Today I surprised myself with a Half Marathon best time on my usual long run route. I put on my reebok daily trainers to take an easy run but as the wind was behind me on the way out I was skipping along at 4.45 to 4.55/km for the first 10km. Then my run converged with a random guy on a long run, and as sometimes happens we had a bit of a chat about running and trainers and how we love the old running. His pace was also at about 4.45 so by the time our paths separated I had hit 10 miles at 1.15 without really thinking about it. I had a caffeine gel stashed so I necked it and ran into the wind knowing a 24 minute 5km would bring me in below 1.40 for the first time. Boooooom. Happy out at 1.39 for my fasted half time then pottered home with an extra 3km at 5min/km. These are the days that keep me going.

More of the same this week 🤞 with intervals and daily runs.

Laineyfrecks

Yep those are the days that make it worth while😊

Laineyfrecks

iiiii

Singer

Malahide is an accurately measured 5k course. If you check your run map on Strava or whatever you will have taken shortcuts through the forest a few times around the 3-4k mark which is why your watch thinks you didn’t run 5k. GPS is no match for the trees there.

marathon2022

https://www.boards.ie/discussion/comment/117972345#Comment_117972345

Even better 😊. My watch and Strava had 4.9 last two weeks. I also noticed the 14 or so other Strava users that grouped with my run were short on thier distance too so just presumed. Didn't realise the trees and trail had an impact.

I will take that 👍

marathon2022

Another week started,

Monday-5km at 5.00min/km to shake out the weekend(Reebok daily trainer)

Today I wore the Vaporfly Next % 2 for my usual interval session, will probably up the intervals from next week. Dreading that

2km at 5.25/km warmup then 4 x 1km intervals at 4.00min/km with 60 second in between followed by a 2km warm down at 5.15/km.

marathon2022

An lovely 9km at 5.20 min/km yesterday. Bit hilly but mild and bright.

Taking it easy tonight, might try a bar of chocolate for desert

marathon2022

Another PB in the parkrun this morning, 19.29 and 1st in my age category, top 10 finish. Very happy with that.

The course was a bit wet, nearly went on my arse in the forest going around a corner but apart from that it was perfect conditions. 14C. Really enjoying this parkrun, lots of fantastic friendly people about really gives the spirits a lift. And its free <<<<

Be good

Laineyfrecks

Well done on the PB😊

marathon2022

https://www.boards.ie/discussion/comment/117997289#Comment_117997289

A weekend of PBs I reckon, hope the wind is in your sails tomorrow. 🤙

marathon2022

Sunday 10th Oct, this year is flying by

25 km at 4.50 min/km, didn't plan on this pace, actually decided a 5.30 min/km pace would be sensible with intervals and hills planned midweek but again I lost the run of myself. Happy I'm not training for anything serious cause my discipline is brutal lately.

Thats said it was a lovely run in in the sun,

Over and out

marathon2022

Nothing much different this week, keep on trucking

Monday I did a 6.5km recovery at 5.20min/km.

Yesterday 1km intervals at tempo, tough. 2km at 5.30min/km warmup then 5 x 1km at 3.55 to 4.00/km with 60 second slow jog in between. Then 2km home warm down at 5.20/km.

Today I did a hilly fast session with 9km at 4.45min/km. Felt good and had an extra few chips with the salmon to thank myself :-)

Not sure where I'm going with training but I registered for the 5km night run in Sandyford the 26th. I think I will decide what to do after that. I'm really thinking a 10km training plan to bring me to the turkey then a long one in the spring

Be good

marathon2022

Another fantastic Parkrun today, was up late so shuffled up to the Rivervalley instead of Malahide as its closer for the 9.30 start. Beautiful morning. I've only done it once before two years ago but I do run through the park once a week.

Ran of with the lead group who seemed to be running about my pace, its a steep downhill through leafy tree lined path so a bit nervous about slipping, was bolloxed by the time I hit the bottom and turn to the 1km flat section along the river.

The four I went out with stayed together along the river as far as the hill. Didn't even look around going up the hill, torture. There was one guy just ahead at the top of the hill so I decided to to take my turn out front. Out around past the finish for the second lap I was in joint 1st: what the F! Nice feeling but it didn't last, the dude who had kept up had a lot more in the tank, passed me and stretched the lead along the upper and second time hill down bit. I tried to keep it close but no chance, The uphill was terrible the second time out. I didn't realise it but there wasn't anyone behind me so I just kept pushing till the end

2nd place in 19.58.

This made my day.

Thought I was great for a minute. I had a quick chat with the guy who finished 1st who mentioned he had done the Manchester marathon last week, Fair play to him, he didn't look tired to me :-). Anyway last time I did this parkrun in 2019 I finished in 26 minutes so I am very happy with my progress. make hay and all. Never now what's around the corner.

Murph_D

For most of us, a sub-20 on a course like River Valley is something to celebrate. Well done.

Laineyfrecks

Well done😊

marathon2022

Thanks Guys, I was delighted with myself yesterday. I felt yesterdays hills in my gluts during this morning run.

This morning I took a lovely run across along the coast to Portmarnock. 20km at 5.25min/km.

Been trying different pre run breakfast bites lately. This morning it was avocado with crackers- not great. I think I will go back to cracker and strawberry jam; never the slightest bit of discomfort after this.

marathon2022

I must have had some residual stoke left over from the parkrun at the weekend, ran a PB 10km last night! I hadn't intended on anything but a normal 10km run but felt prettu good after the first mile and kept up the pressure till the end. Great conditions and in good form certainly helped. If I'm being honest I persuaded myself halfway through the run that if I did a good time I would forgo the dreaded Tuesday intervals this week. Tricked myself into running a TT.

Monday 10km in 43.30 < Thats 4.22min/km, wooop no intervals tonight :-)

Also had a lovely 5km at 4.55min/km tonight.

The rest of the week is a bit hit and miss with studying and family bits and pieces, how to lead up to the night run next Tuesday night for my crack at the 5km mmm

The dark evenings are upon us

be cool

marathon2022

got a sneaky 9km in this evening but ruined it all with a 4 in 1 from the chinese afterward.

Anyhoo,

Singer

https://www.boards.ie/discussion/comment/118044227#Comment_118044227

If you're running sub-20 at Rivervalley parkrun, a sub-40 at an actual race should be well within your capability. Don't get too distracted with training PBs!

marathon2022

https://www.boards.ie/discussion/comment/118051105#Comment_118051105

I would love that. After the 5km night run next week I might try a proper 10 plan.

I read your log, loved it. One if the best logs on here and that's saying a lot. Your 2.55 marathon was fantastic. The swords roads project looked fun. Might see you someday at a parkrun.

Thanks for the advise, really appreciate d

marathon2022

Another Saturday, another parkrun. Went to the Donabate (Newbridge house) parkrun this morning. First time

20.02 and 4th place, that'll do. The route is lovely, hairpin turns with long switchbacks were you get to see more people. The start is on grass, soft and pleasant to run on with a slightly undulating surface but not a bother really. After this first 1 or 2 hundred meters its all path. Some long lovely sections which I really enjoyed. One of the turns caught me out early, nearly went into the bushes. Will certainly visit again, might bring the not so little one and better half next time as the start/finish is close to the coffee shop :-)

Have a bit of study to do the rest of today but I need to figure out what the best approach to the Nightrun 5km in Sandyford on Tuesday. I usually do a long ish run of a Sunday and recovery Monday. This is probably not the best approach. I reckon a 10km 5.00 min/km with some strides in the morning and maybe an easy 3-5km Monday morning. Then go all out Tuesday night. Anyway, enough rambling. Head in the books for the rest of the day.

Be good

marathon2022

Did a little fartlek session today,

couple of km at easy pace, 1.2m at 3.50 km/min, then a 4km easy recovery, then another 1.2km at 3.45 mn/km pace, another 2km easy then 6 x 60meter strides to top it off.

11km total, really enjoyed this messing about.

On a side note for anyone taking a break from the soup; went to a family thing last night and so not to look out of place I had a couple pints of the 0.0 Guinness. You really couldn't tell the difference between it and the real thing. As the famous philosopher Jules Winnfield one said, "that hit the spot" a tasty beverage.

Take care guys

Murph_D

I wouldn't agree that you can't tell the difference, but the unleaded Guinness is pretty good alright. They got the texture right, which is important.

Nice parkrun. Would you say you were racing it all out or holding back a bit?

And what's easy pace for you these days?

marathon2022

https://www.boards.ie/discussion/comment/118068161#Comment_118068161

Thanks, I reckon that's all I had in the tank, I wasn't feeling it really. A couple of things didn't go right for me but in the scheme of things they shouldn't have mattered.

The start was slow, not making excuses but being my first time I was sitting on the shoulder of the lead guys for the first 3 or 4 hundred meters across the grass trying to get my bearings. At the Malahide parkrun I normally do 3.50 first km which sets me up for the sub 20 with the middle three floating around 4 and the last km a bit faster when I'm chasing or being chased.

After the start when we got into the long straight after the bendy forest bit the three ahead were gone, fantastic athletes. I was able to see them on the switchbacks, not a bother on them. I was in bits :-) Secondly I was on my own for the last three km and had no hope of catching the guys so this might have effected me as well because I'm a stubborn fecker but I need motivation.

Today my easy pace was 5.20-5.30. Also depends on my trainers. I do a lot of running in a cheap pair of Reeboks but If I wear the Endorphin speed or god forbid the vaporfly on a midweek run 4.40 to 5.00 feels easy.

The Sandyford 5km Nightrun will be interesting. Weather permitting(looks windy) I should be able to do a sub 20, 19.30 is my A.

Sorry for waffling,

marathon2022

This week is flying by, I feel like I've nothing done. Monday I closed out last weeks block with an easy 5k at 5.00min/km

Tuesday I did the Sandymount NightRun as planned, 19.56 race time 19.46 chip time.

Relaxed all day yesterday with an easy rainsoaked 90 minute jog @ 5.00min/km this morning. As I haven't 100% figured out my next plan yet I will probably just do some middle - long runs the next few days and chew on potential options, 10km or just jump to the HM with a spring Marathon mmmmm.

Anyway, have to hit the books for an hour, later :-)

Murph_D

Nice 5k, well done.

What would you hope for with a marathon? I think the big challenge now is getting your M time down to what your 5k suggests - so something around 3:20 or below. That's going to require plenty of application, and might not happen right away if you haven't been working on the stuff that builds marathon adaptation.

marathon2022

Thanks Murph, I've been thinking about the upper level of my ambition and 3.15 to 3.20 is exactly my top top target. I have however locked myself into a winter of study which will impact the hours I can give it. That said I think with about 30 hours targeted training per month from Jan to April I can hit the magic 3.30(4.55/km) in late spring. I finish my course soon after then all things being equal look at a training block for the 4.40-4.45/km bracket in early autumn. Extraordinarily ambitious to be dreaming of this on a wet October evening I know. :-)

This is were I have to be smart, what plan

The mentored plan for the 2019 DCM greenhorns is the only plan I ever followed from start to finish. I usually make the rest up, like my recent stink at 5km. I also used the 2019 DCM plan successfully in 2020 for the Dublin virtual to finish in 3.57, two minutes faster than 2019 and the summer just gone I adapted it to complete a solo 51km which included a 3.48- 42 km while completing 50km in 4.37. For the 50km I basically did the 2019 mentored plan with a Saturday long run repeated on Sunday and recover Monday. It kept my mind occupied during the great madness.

May I ask what plan or plans you think is/are the most successful for this level?

Laineyfrecks

Well done on the 5k😊

marathon2022

Out for a fast 11 mile this morning, 7.30 per mile pace. Tough session but not a bit guilty eating half a packet of biscuits with my afternoon tea. This is one of my favourite positives with running.

1.14- 10 miler in that session so another PB into the mix. Intended on going out for another 90 minute run but my head had other idea's. The weather helped, a fine day for running.

Registered for the Manchester Marathon in April on a whim earlier, bought a bottle of prosecco and some Aperol for the misses, will wait till the second spritz to tell her :-)

And were off

Murph_D

https://www.boards.ie/discussion/comment/118091023#Comment_118091023

I don't want to come across as negative but what was the purpose of this 11 miler at faster than marathon pace?

Your marathon times (albeit during virtual and 50k events) suggest you are stalling somewhat at that distance and not improving the way most runners do over the first few attempts. This would be most likely down to not doing enough base and marathon specific training. Runs like today's may give you satisfaction on the day but they won't help you improve at the longer distances.

marathon2022

No worries, the fact you replied and provided feedback is very generous and I really appreciate it.

I'm not running to plan yet so the 11 miler was more for personal pleasure. I like to tackle low hanging fruit once in a while. Beating my previous best 10 mile time was just the ticket.

Your right about the lack of improvement in my virtual. I went through the motions, put in the miles but with little or no real effort. It was more a pill to get me through the pandemic than a race. The 50km was the same.

I reckon I still have a couple of weeks to set a concrete plan for the marathon 👍 I will probably start out training for 4.50/km to 4.55 pace and see how I feel in January

Murph_D

Fair enough on the ‘low hanging fruit’ I suppose. Beating training PBs is a bad habit though to get into. Save race effort for real race days - you’ll find you get more out of yourself that way.

At least the 10m time gives you a more realistic time on which to base marathon effort for now. Best of luck with it.

marathon2022

And we're off

Plan decided for Manchester: I went for a BAA training plan, 20 week, level 3. pacing for between 3.15 and 3.30 finish time. No point in dilly dallying :-)

Positive about- plan chosen

Apprehensive about- Winter training

The plan started this week with a little three week shimmy (Prep) into the training proper then there's a six week building phase followed by the gravy; a nine week marathon specific block with two week taper stitched onto the end.

Looks great on paper.

On a more realist note I have never put in a serious training block during the winter months with dark cold mornings and evenings, weather limitations, potential illness, the dreaded Christmas splurge and general malaise that comes a few weeks into training.

I will probably keep a diary proper on google docs to record metrics like weather, diet, training feel, wellbeing etc. If I make it through the next twenty weeks it might be interesting.

This week, Monday 4 miles at 8.35 min per mile(easy)

Tuesday, working and studying, no exercise

Wednesday, 8 miles at 7.55 min per mile(aerobic)

Today, rest day, studying, working

baby steps

marathon2022

Logging in miles now, more a psychological thing when I start running longer

Friday 5th

Easy 5.8 at 8.35/mi

Saturday 6th

Easy 5.2 at 8.33/mi

Today 7th Nov

11.9 at 8.15/mi

Week 1 of 20 complete :-)

Have a great week folks

skyblue46

https://www.boards.ie/discussion/comment/118133369#Comment_118133369

I've been watching this log for a while, some great improvements going on. I have to say there is a lack of genuinely easy days in there...keep an eye on that.