I'll have a BQ please Bob

The_Boy_Wonder · 15-01-2012 8:03pm #1

A Quick Intro
I've endured/suffered/completed 5 marathons at this stage, the quickest being DCM in 2011 in 4.16. Was disappointed on that day as I had really hoped to break the 4 hours. All didn't go to plan on the day, so I guess it just wasn't meant to be.
Since then I've completed Waterford half in 1.45 and invested in P&D's book.

The plan now is to tackle Barcelona on 25 March. I'm every bit as determined to break this 4 hour hoodoo (as it almost is now. I know I have the pace for it with my times over 5/10/half. I'm following the 12/55 plan from the book, so decided to throw up the log of my trials and tribulations

Week 2 of the Plan
Monday 9th - 11 miles @ 8.57. Basically jogged home after work from IFSC to Clonsilla, by going up the NCR, back down to parkgate street, around the back of the Phoneix Park. That climb up out of Chapelizod always tough, but felt okay other than that.

Tue 10th - Just a session in gym, on bike, cross trainer and core work

Wed 11th - 9 miles. Average pace was 8.44 and HR averaged 157. Basically headed out from work again up the NCR and on up the Navan road. First 3 miles were @ 9 minute miles, they are 3 uphill miles so no point killing myself up that as I knew I had some LT miles to do in this session. I then did the next 4 @ LT or as close as I could. Those 4 miles rolled off @ 8.13, 8.00, 7.45, 8.02. I was pushing to keep that pace and obviously the HR went up. Took the next mile after that nice and slow and then back to 8.30 for the last mile. Interesting to be having

Thurs 12th - rest

Fri 13th - 5 mile recovery @ 9.44

Sat 14th - 15.3 miles @ 9.17 - Avg HR 149. Met up with the Boards group @ 9 in the park. Enjoyed doing long run in company as most of the LSR for DCM were on my own. Certainly the miles clicked along nicely. Did the last mile on my own as the rest of the group were going further on a different route. Quickened up for that mile and all felt good. Don't remeber any of the DCM long runs being as comfortable as that.

Sun 15th - Rest

Weekly total 40.3 - Very happy with that

pconn062 · 15-01-2012 8:23pm

Good luck with the log, sub 4 should be no bother given your half time if the training goes well.

The_Boy_Wonder · 22-01-2012 7:23pm

Week 3 of the Plan
Monday 16th - 9.6 miles @ 8.35 (Avg HR 157 ). Basically jogged home after work from IFSC to Clonsilla, by Navan Road. The plan included 10 x 100m, so I started that after 7 miles after averaging about 8.40 up until that

Tue 17th - 4.5 mile recovery @ 8. . Legs were heavy when I started out so just figured I'd take it handy and just plod away at what pace the legs were comfortable. Looked at the watch after 2 miles and was doing 8.20 average, so forced myself to slow down.

Wed 18th - 11 miles @ 9.01 (Avg HR 146). Left work and stomach was acting up, so had a pit stop after 4 miles in a hotel near Phoneix park. Much better after that and same route as previous week, up Knockmaroon again

Thurs 19th - rest

Fri 20th - Should have had a 4 mile recovery but had pints on thursday night so couldn't drag myself out of bed early enough for it before work and unexpected working late meant there was no time after work.

Sat 21st - 18.7 miles @ 9.25 - Avg HR 148. Met up with the Boards group @ 9 in the park. Started off at nice easy pace. Looped out around War Memorial, and then up Knockmaroon again. Some hill. In the second loop the pace was dropping towards 10min miles, so pushed on a bit and after a couple of miles on my own, a couple of the boardsie caught up. Tried to get the pace as close to 9 mins, but up hills and into the wind it was closer to 9.30. This LSR was supposed to have been 16, but was going well and the guys were heading out to War Memorial again so kept going. The final hill up Kyber into the wind was tough and was really feeling the legs at this stage. Still good run and happy with the week again.

Sun 15th - Rest

Weekly total 43.8 despite missing a recovery run

The_Boy_Wonder · 29-01-2012 12:15pm

Week 3 of the Plan
Monday 23rd - 10.2 @ 8.10 (Avg HR 158 ). Jog home from work. First three at 8.30ish then the next 6 @ LT of approx 8.00. And finished with any easy one

Tue 24th - 4.6 mile recovery @ 8.52 .

Wed 25th - 11 miles @ 8.46 (Avg HR 151). Same route as previous weeks so involved Knockmaroon again. Still don't look forward to that climb!

Thurs 26th - rest

Fri 27th - Should have had a 4 mile recovery but lazy in morning and worked late

Sat 28th - 19.7 miles @ 9.21 - Avg HR 144. Met up with the Digijem, Sunflowerro and Jcsmum for first loop @ 9. first loop flew by even though we were probably too quick for a LSR (avg first loop 9.06). Back to carpark for 10 to pick up more boardsie and for some fluids. Second loop was pretty much the first in reverse direction. nice to meet a couple of boardsie's I hadn't met before. Pace on second loop was a bit more sensible. Legs were felling unusually heavy for start of 3rd loop especially considering we were heading down the Kyber. We took the climb up Knockmaroon and then headed up to Castleknock and then back to car park. Left Digijem to finish her marathon (literally) session. Last couple of miles were both just under 9mins so finished strong.
The training plan had 18 so with 19.7 done didn't really feel the need to round up, even if laps of the car park now seems like the thing to do!!
The worst of the run was only to be uncovered when I got home. Nipple plaster malfunction had meant my DCM finisher t-shirt got a bit scarlet:mad:. Surprised I hadn't noticed/felt it on the run. Obviously building some pain resistence. Salty sweat running into it shower brought me back to a whimper though!

Sun 15th - 3.8 recovery @9.16

Weekly total 49.3. Definitely record weekly mileage.

hot to trot · 29-01-2012 2:49pm

Going great so far. It will be sweet reward to have a marathon time beginning with a 3.

Keep the head and work nice and steady , don't get ahead of yourself.
Looking forward to your log.

DigiJem · 29-01-2012 3:26pm

Good run yesterday, you're well on track for Barca.

The_Boy_Wonder · 01-02-2012 10:54pm

Week 5 of the Plan

Step back week. Kinda of glad of that

Monday 30th - 12miles @ 9.00 (Avg HR 147 ). Wasn't feeling too enthusiastic about this one. Loped along until I got to the bottom of Knockmaroon. Seemed to wake me up and I seemed to kick on a bit from there. Was pretty pooped when I got to the sofa later

Tue 31st - Rest

Wed 1st - 9 miles @ 8.11 (Avg HR 157). First three miles handy enough. The next three at LT. Decided to push a little bit harder than previous runs including LT. So the 5 rolled off @ 7.53, 7.42, 7.38, 7.45, 7.32. Wasn't paying much attention to the garmin, but knew I was workin. HR was high 160's during the 5 miles. Last mile felt like I was about 12.00 minute miles but was actually 9.00

Friday has 16 miles planned with 12 @ PMP, and then one recovery run on Sat or Sun, before the miles start ramping up again

rainbow kirby · 01-02-2012 11:00pm

Best of luck with it - Barcelona's great, and you're faster than what I was when I broke 4 hours there last year

The_Boy_Wonder · 01-02-2012 11:10pm

rainbow kirby wrote: »

Best of luck with it - Barcelona's great, and you're faster than what I was when I broke 4 hours there last year

Cheers... fingers crossed the training keeps going well, and then it'll be all down to the day

belcarra · 02-02-2012 12:11am

The_Boy_Wonder wrote: »

Friday has 16 miles planned with 12 @ PMP, and then one recovery run on Sat or Sun, before the miles start ramping up again

Not sure what time you are planning on that run on Friday at but myself and Philip who you met a couple of weeks ago on a Sat LSR are going to be doing miles in the Park from 2pm-5pm if you're around at that time?
Your PMP will probably be a bit fast for us but we may be able to compromise for a few miles...

The_Boy_Wonder · 02-02-2012 10:14am

belcarra wrote: »

Not sure what time you are planning on that run on Friday at but myself and Philip who you met a couple of weeks ago on a Sat LSR are going to be doing miles in the Park from 2pm-5pm if you're around at that time?
Your PMP will probably be a bit fast for us but we may be able to compromise for a few miles...

Hi. I saw you had that LSR down for the Friday. Unfortunaetly I'm not sure it'll work for me. I need to be in Kilkenny for about 6pm, and with Friday evening traffic I might need to be out of Dublin a bit early to be running in the park. I have the day off so was planning to do the run in the AM but if things change I'll be sure to let you know

The_Boy_Wonder · 03-02-2012 4:29pm

Fri 3rd - 16 miles @ 8.26 (Avg HR 157). Plan called for 16 with 12 of those at PMP. Decided to start off at PMP . I think my legs got a bit confused with the quick miles during the week, so I was working at slowing things to the PMP. Took about 5 miles to really find a proper rhythm. Settled into then and churned the miles out. Route was fairly flat with the drag from the courts up to Castleknock being the worst of today's route. Decided after 12 to try and keep the PMP going the rest of the way. So did the 16 at PMP. Was a bit of a struggle for the legs and the HR was in low 160's during the last couple of miles. I know this marathon training malarkey isn't supposed to be easy, but just wondering am I doing a little too much too soon. Probably bit off a bit too much so will go very easy on the recovery run tomorrow.

Would any of these with a bit more expertise have a view based on my HR for today's run if that pace of 8.30 is a bit too quick for the 26.2. It's the pace that McMillan calc indicates I could do based on my Dec '11 Waterford half time converts to for the full marathon. I know it's relative to my max HR, but based on your own experiences would you run the full with an average HR in the high 150's (probably would sneak in to low 160's with 10 more miles)?

menoscemo · 03-02-2012 4:36pm

The_Boy_Wonder wrote: »

Would any of these with a bit more expertise have a view based on my HR for today's run if that pace of 8.30 is a bit too quick for the 26.2. It's the pace that McMillan calc indicates I could do based on my Dec '11 Waterford half time converts to for the full marathon. I know it's relative to my max HR, but based on your own experiences would you run the full with an average HR in the high 150's (probably would sneak in to low 160's with 10 more miles)?

What's your max HR?
I have a max of 185ish and My average in barcelona last year (probably my best marathon performance) was 154.
That said, PMP always is a few beats higher per minute in training because you don't have the taper, you are also taking on board more water and gels in a race which helps keep it down.

I think a marathon HR is a very personal thing (P&D prescribes a very large range of Marathon Pace HR), do you have any previous info on your HR from previous marathons? I know you had a few blow ups so what was your avergae up to the point when the wheels came off?

hot to trot · 03-02-2012 7:04pm

Going by working heart rate/( reserve heart rate)percentages rather than straight percentages This is a pretty good guideline IMHO:

LSR and easy runs 70%
Marathon 75% - 80%

( if you start at 80% you are more likely to struggle at the end ) . If you start at 75% and it drifts up to 80% , you will even survive going to 85 in the last mile or two.

I have always tended to hold back on marathons and run 75-78 and then have been comfortable to push at the end. Any marathon i have run closer to 80-82% early in the race has had me walking/jogging or struggling to make the finish line.
Half marathon 80%
10k -85%

5K 90-95%

As I say, I came across it somewhere but I found it a very userful guide and it has never let me down.

The_Boy_Wonder · 04-02-2012 2:03pm

Thanks for this troops. To be honest prior to the last few months I didn't wear a HR monitor in any training runs or races, so I'm kinda new to measuring effort levels like this so have no idea what my HR was when I blew up. I'm just taking things about more seriously this time around and trying to cover off what some would consdier the basics.
From trying to establish my max I have seen myself record 192 in the Waterford Half in the sprint around the track at the end. the last mile there averaged about 185 too. average for the entire race was 175.
I think from the two notes you have put together, I'm there or thereabouts in the effort levels on pace etc. That's good to know and in a way it's eye opener and a comfort.

I didn't realise the taper and water/gels would help lower HR. THe learning curve continues with the fitness levels!

menoscemo · 04-02-2012 3:29pm

The_Boy_Wonder wrote: »

Thanks for this troops. To be honest prior to the last few months I didn't wear a HR monitor in any training runs or races, so I'm kinda new to measuring effort levels like this so have no idea what my HR was when I blew up. I'm just taking things about more seriously this time around and trying to cover off what some would consdier the basics.
From trying to establish my max I have seen myself record 192 in the Waterford Half in the sprint around the track at the end. the last mile there averaged about 185 too. average for the entire race was 175.
I think from the two notes you have put together, I'm there or thereabouts in the effort levels on pace etc. That's good to know and in a way it's eye opener and a comfort.

I didn't realise the taper and water/gels would help lower HR. THe learning curve continues with the fitness levels!

From the sound of it you max is high 190s. If I were you i'd start off around 160 to be conservative and let it go up towards then end of the race. You should be able to get away with an average around 165.

sunflowerRo · 04-02-2012 8:00pm

Good luck with the log. You are doing some serious mileage there. Bring on Barca!

The_Boy_Wonder · 05-02-2012 8:05pm

sunflowerRo wrote: »

Good luck with the log. You are doing some serious mileage there. Bring on Barca!

Once you get that P&D programme in action you'll be doing the same 'serious' stuff! How is the knee/injury?

sunflowerRo · 05-02-2012 8:31pm

The_Boy_Wonder wrote: »

Once you get that P&D programme in action you'll be doing the same 'serious' stuff! How is the knee/injury?

I'm loving that P&D book, there is some great stuff in it. Knee is messed up. I'm so disappointed. Oh well I had a good run of it for long enough

The_Boy_Wonder · 05-02-2012 10:09pm

sunflowerRo wrote: »

I'm loving that P&D book, there is some great stuff in it. Knee is messed up. I'm so disappointed. Oh well I had a good run of it for long enough

Well sure give the knee rest and physio and you'll be back in tha game before you know it. I know the feeling you probably want to go running more now than when you fully fit!

The_Boy_Wonder · 06-02-2012 11:17pm

Sat 4th - 5 miles @8.53... Supposed to be recovery but that pace felt really easy after Friday's 16 @MP

Weekly total 42

Week 6

Monday 6th - 12 miles @8.44 with average HR 147. Nothing too remarkable about this one apart from the jaunt up Knockmaroon and a crazy sprint to get under the railings at Coolmine railway crossing. I had slowed to wait but when I saw a brave comrade making a dash from the other side I guessed if it's good enough for him it's good enough for me!

The_Boy_Wonder · 07-02-2012 8:26am

Tues 7th - 5.2 miles @ 9.01... Bust this evening so today's five had tgo be done early in the dark. Legs took a while to wake up but seeing as it was only 9 hours since I finshed the 12 last night it was somewhat understandable

The_Boy_Wonder · 08-02-2012 11:56pm

Wed 8th - 10.2 miles @8.26 (Avg HR 151). This 10 miles included 5 x 1000. First three miles were uphill, then on the flat started the intervals. Tried to do the intervals @ 7.20 and managed that except for the last which was 7.25 which wasn't so bad. Was fairly banjaxed (a technical term I found in P&D!) after that, so the last two were very leisurely.

The_Boy_Wonder · 11-02-2012 2:39pm

Thurs - Rest

Fri 10th - Plan said 6 miles with 6 x 100m. Early AM run so didn't have time to complete the six, so just had the 4.6 miles including the 6 x 100m

Sat 11th - 20 miles Avg pace 9.08 Avg HR 139
Met up with Pistol and Chinguetti @ 8am. They were doing 6 easy before speeding up for 10 more. 6 miles clicked by quick enough. Rest of boardsies were met @ 9. Various folk doing different speeds/distances. Hedaded off with the slower group. Had to detour away from the group for a toilet break after just 2 miles with the group. Thought I'd be on my open for the next 12. Ended up running about 3 on my own before meeting Belcarra, Rainbow Kirby and Phillip, so ran with them until they finished up at which stage I had 15 miles done and the solo miles excepted they all flew by so company certainly helps on the LSRs.
Headed out with BriandeRunner for the last 5. Knew I'd struggle to keep his pace at he had been with the faster group. Kept it going for about a mile, but I think I was only holding him up so he headed off into the s-bends at a pace more suitable for him. Toddled around the rest and quickened up for the last two miles with an 8.30 and an 8.00 to finish.
I have to say I'm not struggling with the long runs I did before Dublin. Certainly flet I could have churned out another few, maybe not at 8.00 min miles but certainly I'm getting more confident about the 4 hour barrier. HR rate for today was probably as low as I have seen for anything close to 9 min miles

Weekly total 52.... First 50 mile week. Think I deserve some pints later as reward!

chinguetti · 11-02-2012 3:25pm

8.30 and 8.00 finishing miles is great going. Looks like whatever you're doing is the right thing. Enjoy the pints:D

The_Boy_Wonder · 14-02-2012 10:29am

Mon 13th – 13.1miles Avg pace 7.56 (Avg HR 157)
The plan had 12 miles with 7 of these at LT. I wasn’t looking forward to this as had crappy day in work and almost bailed on it. The first three miles of the route home are uphill, so the intention was to start the 7 LT after these. The three were done a bit quicker than normal averaged about 8.15/8.20. I then couldn’t get the pace down under 8.00 so the session wasn’t going to plan, but then after 5 miles were completed I got the pace down to about 7.40. I didn’t quite sustain that that all the way but it only dropped about 10 secs per mile over the next few miles. I got carried away with myself then and said I’d tack on another 1.1 miles at the end at the same pace and see what kind of half time that would give me. Finished in 1.44 which is an unofficial PB by fifty odd seconds.
I had completed the Waterford half in Dec in 1.44.56. However that day my average HR was 175 and I really emptied the tank. Couldn’t have gone any faster or further. Whereas this run felt much more comfortable and the HR would indicate that. I could have gone faster (not much but definitely faster) or I could have continued for another mile or two at the same pace.
There’s probably another minute or two to come off the half time, and maybe some stage later in the year I might target 1.40 for the half. Something to aim for after Barca!
Think I need to be disciplined with today’s recovery run!

belcarra · 14-02-2012 10:45am

The_Boy_Wonder wrote: »

Mon 13th – 13.1miles Avg pace 7.56 (Avg HR 157)
The plan had 12 miles with 7 of these at LT. I wasn’t looking forward to this as had crappy day in work and almost bailed on it. The first three miles of the route home are uphill, so the intention was to start the 7 LT after these. The three were done a bit quicker than normal averaged about 8.15/8.20. I then couldn’t get the pace down under 8.00 so the session wasn’t going to plan, but then after 5 miles were completed I got the pace down to about 7.40. I didn’t quite sustain that that all the way but it only dropped about 10 secs per mile over the next few miles. I got carried away with myself then and said I’d tack on another 1.1 miles at the end at the same pace and see what kind of half time that would give me. Finished in 1.44 which is an unofficial PB by fifty odd seconds.
I had completed the Waterford half in Dec in 1.44.56. However that day my average HR was 175 and I really emptied the tank. Couldn’t have gone any faster or further. Whereas this run felt much more comfortable and the HR would indicate that. I could have gone faster (not much but definitely faster) or I could have continued for another mile or two at the same pace.
There’s probably another minute or two to come off the half time, and maybe some stage later in the year I might target 1.40 for the half. Something to aim for after Barca!
Think I need to be disciplined with today’s recovery run!

That's great running there! Don't forget to take away at least another minute off that time due to race-day situation with adrenalin and targeting runners ahead of you. I'd say you'll definitely hit the sub 1:40 later in the year!

Your progression run from 8:20/mile to consistent 7:40-ish miles probably helped you loads in getting that time also. I'm finally appreciating myself the value of starting out the first 10-20% of the run at a slightly easier pace which allows you to finish stronger and generally offers a better race finish time.

The_Boy_Wonder · 15-02-2012 10:22pm

Tue 14th - 5.5 mile recovery run @ 9.06. Legs heavy after previous evening pace. Not much more to say

Wed 15th 5.8 @ 8.24 recovery again but this one had 6 x 100 thrown in hence the pace being a bit quicker - also legs not quite as heavy. I really need to find somwhere to do strides where I can determine the 100m. At the moment I'm guessing based on electricity poles and how far apart I think they are.

Brianderunner · 15-02-2012 10:57pm

The_Boy_Wonder wrote: »

I really need to find somwhere to do strides where I can determine the 100m. At the moment I'm guessing based on electricity poles and how far apart I think they are.

Get onto mapmyrun.com, set it to sattelite view and zoom in as far as it goes and measure 100m based on local landmarks on your street.

I'd be inclined to do them at the end of the run, a couple of mins after the run finishes and use walk back recovery.

The_Boy_Wonder · 15-02-2012 11:06pm

Brianderunner wrote: »

Get onto mapmyrun.com, set it to sattelite view and zoom in as far as it goes and measure 100m based on local landmarks on your street.

I'd be inclined to do them at the end of the run, a couple of mins after the run finishes and use walk back recovery.

Good point. I had half thought of getting one 100m pretty much measured close to home, and do the walk back idea. The neighbours might think I'm crackers but hey if it works!:)

RayCun · 16-02-2012 9:54am

Doesn't have to be 100m anyway - 6 x 15 seconds of running is fine.

Pisco Sour · 16-02-2012 10:15am

I usually measure out 120 steps and that tends to be very close to 100 metres.

Or you could go to a track

The_Boy_Wonder · 19-02-2012 5:07pm

Thursday 16th - 12miles avg speed 9.12 with avg HR 139
This was tough. Didn't enjoy it at all. Was happy to have it finished with (uphill, into wind and drizzle). After reading some of the Donadea logs/reports today, I feel like I need to HTFU on runs like this. the HR indicates it was comfortable, but mentally and legs it wasn't (probably mental struggles affected the legs more than anything).

Sun 19th - 21.2 miles avg speed 8.48 Avg HR 143.
Good LSR. Out on my tod for this as wasn't out of bed in time to meet any boardsie who were meeting up. Ran from Clonsilla down to the park, one loop in the park, along the quays for a bit, up through Stoneybatter and out the Navan Road. No major struggles or niggles. I've been trying to finish these long runs strong, so the last three miles were 8.32, 8.03, 8.03. HR popped up obviously with these but was in around 162/3 for last three miles. Would have preferred to have had the company as miles seem to click by quicker in the group runs, but as the Barca run will be on my tod, it's no harm to do a long run with my demons on best behaviour!

Weekly total 57.6

The_Boy_Wonder · 20-02-2012 11:56pm

Monday 20th - 11 miles @ 8.53 (HR 138)
Was suprised to see the speed at that average. Any time I looked at the watch it seemed over 9. Legs definitely felt previous days 21, but feel good to have followed up a LSR with a medium. Calf got pretty tight going up a small hill, but I think it was really just my body telling me to take things easy, so I obeyed! HR monitor showed some weird ups and downs in last few miles. Bobbing up an down between 130 and 140... not consistent. Pace and gradient were pretty level so maybe it is just a glitch.
Recovery run tomorrow so will take that nice and handy

The_Boy_Wonder · 25-02-2012 7:16pm

Tue 21st 6.3 miles @9.23 (HR avg 132)
Nice handy recovery run. Only thing different about this was running from work out towards Clontarf and back. Nice to mix up the route

Wed 22nd 10.2 miles @8.04 (Avg HR 158)
Plan had included 10 with 6 at LT. didn't quite happen like that. Was never quite at LT, but the full 10 were a bit quicker than a medium run. the run was into the wind uphill home from work so wasn't an easy 10 by any means

Thurs 23rd 5.1 @ 8.24
Mixed up the route again and went from work down past Lansdown Rd and back up towards IFSC again

Sat 25th 21 miles @8.28 (avg HR 146)
The last 20 miler in the plan as I'm doing Bohermeen next weekend, so chopped the plan around. Wasn't sure how much of this to do at PMP, so ended up doing the whole lot at PMP! Down in Kilkenny and it was a beautiful day for a run, sun was out, almost no wind. Did two 10 mile loops of the town and added another one on at the end for good measure. Bottle of Powerade after first loop but other than that no water or gels. It all went quite well apart from one mile where I wasn't feeling too clever. I think it was really just the blood sugars dropping back down after the Powerade's impact had dissipated. Was hanging to pass a shop/petrol station for a sugary drink, but by the time I got to one I was feeling fine again, so kept motoring. Really pleased with this run. A few weeks back I did 16 @ PMP and had an average HR of 157, whereas todays run was nearly 10 beats lower.

Total for the week 53.3 miles

hf4z6sqo7vjngi · 25-02-2012 7:58pm

Best of luck in Barca, I am heading over myself. Done it last year and its a great marathon. Judging by your training you are well on target.

belcarra · 25-02-2012 8:00pm

Great running there man!
If that was all done at PMP then you are looking great for Barca!!
Although perhaps the most likely thing to go wrong now could be weather conditions...will you be taking it a bit handier over the first few miles if its warm?
Other than that you have the training in the bag!

menoscemo · 25-02-2012 8:14pm

Good running there.
I hope you don't go out looking for 4 hrs, you really would not be doing yourself justice looking for that time!! Training paces and low HR suggests you are in 3:30ish shape.

The_Boy_Wonder · 25-02-2012 8:17pm

belcarra wrote: »

Great running there man!
If that was all done at PMP then you are looking great for Barca!!
Although perhaps the most likely thing to go wrong now could be weather conditions...will you be taking it a bit handier over the first few miles if its warm?
Other than that you have the training in the bag!

Cheers
Hopefully at this stage the only things that can go wrong really are picking up an injury, illness the week of the race and as you say the weather.
I really hope the weather should affect the 4 hour goal if I'm honest. Race starts early enough so I think the weather might only start to be a factor after 13/15 miles, so I don't want to blow up on the last few miles. So I think any easing off might happen then rather than early. If it's so hot at 8.30 start that I need to ease off at that stage, I could be in trouble!

The way training has been going I think I should really be able to get under 3.50. If it's a scorcher in Barca, I might just make sure of the 4 hour goal.

belcarra · 25-02-2012 8:21pm

+1 to what Meno says. If the weather is fair then you should definitely be in the 3:3x timeframe, but as you say if it starts getting hot then just be sensible and keep the effort at a sustainable level. Easily said now but the important thing is to follow it through on the day!

The_Boy_Wonder · 25-02-2012 8:26pm

menoscemo wrote: »

Good running there.
I hope you don't go out looking for 4 hrs, you really would not be doing yourself justice looking for that time!! Training paces and low HR suggests you are in 3:30ish shape.

Cheers Meno... I reckon today's pacing was good. If I could do that on the day of the race for 26.2 that would bring me around 3.42/5 (with the extra distance added in). If I feel good on the day and everything is going to plan and I can after 16/18/20 miles if I want to push it. Weather might come in to play at that stage though too.

I know I'm just going to be a bit cautious on the day (bloody accountant not taking chances!). I've failed to break 4 a few times so I really want to make sure of that. But I think under 3.50 is acheivable. Anything better than that would be a bonus

If I can get this monkey off my back then there should be plenty more opp's later in the year to chase a time

menoscemo · 25-02-2012 8:32pm

The_Boy_Wonder wrote: »

Cheers Meno... I reckon today's pacing was good. If I could do that on the day of the race for 26.2 that would bring me around 3.42/5 (with the extra distance added in). If I feel good on the day and everything is going to plan and I can after 16/18/20 miles if I want to push it. Weather might come in to play at that stage though too.

I know I'm just going to be a bit cautious on the day (bloody accountant not taking chances!). I've failed to break 4 a few times so I really want to make sure of that. But I think under 3.50 is acheivable. Anything better than that would be a bonus

If I can get this monkey off my back then there should be plenty more opp's later in the year to chase a time

Totally get the cautios thing. I blew up badly on my first marathon trying to go sub 4 and was ultra cautious in my 2nd.

Still though, we worked out you should easily be able to hold 160 hr for the race, (that's a very conservative number) so if you keep under that for the first 15 or so miles there should be no risk of blowing up and you could still leave yourself a chance of a much better time than you are targetting!!

The_Boy_Wonder · 26-02-2012 4:54pm

Annie Dazzling Self-righteousness wrote: »

Best of luck in Barca, I am heading over myself. Done it last year and its a great marathon. Judging by your training you are well on target.

Cheers all seems to be tipping along pretty well, so only waiting for something to go wrong!
How are you shaping up yourself? Whats your target

The_Boy_Wonder · 04-03-2012 6:40pm

Tue 28th 11 miles @ 8.23 (Avg HR 146)
A run home from work that involved Knockmaroon. Tried to keep the pace a little faster than I would normally run a mid week Medium slow run. Can't rem anything remarkable about this one

Missed a recovery run on Wed... oh well

Thur 1st 9 miles @ 7.54 (avg HR 151)
This 9 miles included 4 x 1200m intervals. Did the intervals @7 min mile pace which is almost unheard for me to be running at. First was toughest to get my lungs used to the pace. The rest were testing without be burning my lungs. Off the back of being able for this pace I decided I'd have a stab @ 1.40 for the half on Sunday

Sat 3rd 13 miles @ 8.50 (Avg HR 139)
This wasn't a great run. Indulged in sneaky post work pints on Friday, so wasn't in the whole of my health. Anyhoo went out first few miles were fine. Stopped in Chapelizod for a drink after 6/7 miles. Up Knockmaroon, and a couple of miles later I wasn't feeling great (light headed). Stopped to walk for a bit and think in hindsight I was right too. think I just got a bit dehydrated. Once I got home was just worn out. As it turns out I couldn't get enough fluids in to me. Was like I'd eaten a plate of streaky bacon so between previously nights after effects and the run I'd just dehydrated.

Sun 4th - Bohermeen half marathon 13.1 miles 1.37.22 - (Avg pace 7.24, Avg HR 164)
Delighted with this run. Being able for pace during mid week intervals gave me some confidence to give a 1.40 half a crack. Decided to head out at 7.30 pace and see how I was handling it. To be honest I was 8 miles in before I really felt I wasn't running a comfortable pace. A bit of effort to keep the miles at this pace. Miles ticked by. Had it in my head I would put the foot down again if I felt good, but wasn't sure when, as it happened I played a bit safe and didn't spped it up until there was a mile or so to go. Got pace down to 7 minute mile and was just focusing on the next runner in front and catching them, nothing like being competitive. Crossed the line in a hial shower which was nice!
Anyway delighted with the time. The course which had a couple of rises for crossing the N3 is still pretty fast. Weather was good for it so everything was in place for a PB really.
that time is 7 and half minutes better than my previous PB from December's half in Waterford

Miles for the week was 46, which is a little lower than the plan due to the missed recovery run

jcsmum · 04-03-2012 6:59pm

Well done yourself, fantastic time!

belcarra · 04-03-2012 7:39pm

Great running there and a brilliant time...well done!

chinguetti · 05-03-2012 12:14am

Good going today, never saw you out there. Looks like the training is paying off in spades.

P.S., the photo's lovely but i'm sure thats a smile not a grimace of pain:D

The_Boy_Wonder · 09-03-2012 11:00pm

Mon 5th I was due to dp a recovery run, but when I woke up my achiles was very stiff. Achiles had given me a lot of problems around this time last year to the extent I stopped running for 3 months to try and get it sorted so I was a bit concerned. Heel lifts during the day didn't loosen it up much, so bailed on recovery run and went to the gym. Bike and cross trainer warmed everything up before I did a slow mile on threadmill. After that got busy stretching and seemed to have helped no end.

Tue 6th 9 miles @ 8.38 pace (Avg HR 146)
Can't remember a huge amount about this but I knew I didn't want to go too hard as it's the pace that seems to upset the achiles

Thurs 8th 9 miles @8.01 (avg HR 144)
Most of my midweek runs of 9 miles plus are after work which means uphill (and more often than not into the wind). Knew I'd be working late, so decided to get my run done in the AM. So a net downhill run into work, with the wind! Hence the low HR compared with previous Tue even though it was quicker

Fri 9th 16 miles @7.56 (avg HR 150)
My half time in Bohermeen is suggesting I could acheive something around 3.30 but to be honest none of my training for Barca on PMP runs has been at this pace, so I think I'm a bit unprepared. Decided to do this 16 mile run @ 8.00 m/m pace and see how it went. Ran from home into town and back out which meant first half down hill, second half uphill. Cross wind so no head wind to deal with for any great time.
Overall I held the pace fine. HR max was 164 and that was in the toughest uphill part. Avg HR for last mile was 153 so it hadn't risen massively over the run. All that said, on finishing I would have been too confident of holding the pace for another 10 miles. Not supposed to be easy I guess!

The_Boy_Wonder · 11-03-2012 4:50pm

Sun 11th
Recovery run 5miles @ 8.40 (not really recovery speed)

Missed interval work this week, but the long run was at PMP rather than LSR

Weekly total 39 miles

The_Boy_Wonder · 18-03-2012 11:51pm

Taper week
Tue 13th - 5 miles @ 8.07
Wed 14th 9 mile run home from work (uphill) @ 8.21 (HR 146)
Thu 15th 9 mile run into work (downhill) @ 8.07 (HR 146)
Nothing memorable about any of these

Sat 17th 9.3 miles @ 8.50 (HR 142) Basically the last LSR of the 12 week plan. I had over cooked the miles during the week, so took three miles off the plan to compensate. Off recent runs the HR looks a little high for the pace. Not sure why.

In addition to the above... My route had me at the running track in Kilkenny after 9 miles, so decided to include 10x 100 at that stage. Never find these easy. First 4/5 had me jogging the recovery 100m between the sprints. But I was fairly banjaxed that I started walking the recovery 100m for the later few. Half mile jog home after that to warm down.

total for the week 32 plus intervals

Another light training week ahead with the marathon on Sunday

The_Boy_Wonder · 23-03-2012 2:33pm

Mad busy in work this week so not so much done. Lucky it's final week of taper.

Got 9 miles done yesterday onthe way home. 7 miles comfortable and then the final two miles at just under 8 min miles (which might be PMP). So 9 @ 8.24 average.

Gym after work today and plan on doing two miles @ PMP again amongst bike and cross trainer and a good old stretch to finish off.

Then it's a flight to Barca in the morning and attempt no 6 at a good marathon on Sunday. Fingers crossed it'll all go fine. I've prepared properly and I just need to execute a solid run on Sunday. Looknig forward to it now. Although I know when I wake up on Sunday and line up at the start I'll go through the 'why am I doing this', 'four hours of running' routine! Here's hoping I'll have a PB that starts with a 3 cmoe Sunday afternoon

I'll have a BQ please Bob

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