Send in the Clowns - BAC 10K Challenge

stmochtas · 18-08-2009 8:47am

Nice to meet you finally. Probably get to see you at the Pearl 10k.

Abhainn · 18-08-2009 9:39am

KC your form is coming along very nicely of late. Solid long running, intervals are quick, and nice result in 10 miler. What's next?

Seres · 18-08-2009 9:44am

great pace on the 10 mile race , you are flying it !

Krusty_Clown · 23-08-2009 11:31am

Abhainn wrote: »

KC your form is coming along very nicely of late. Solid long running, intervals are quick, and nice result in 10 miler. What's next?

Re-acclimatize to the sh1tty weather we have in this country, put on my running shoes, and go for a 17 mile run. I hate you Irish weather! The real goal is Berlin marathon in just over four weeks time. Planned target is 3:07:30, with a secret desire to knock one or two minutes off of that time. Crazy to think I've only one more week and then it's taper time!

osnola ibax · 23-08-2009 11:45am

Krusty_Clown wrote: »

Re-acclimatize to the sh1tty weather we have in this country, put on my running shoes, and go for a 17 mile run. I hate you Irish weather! The real goal is Berlin marathon in just over four weeks time. Planned target is 3:07:30, with a secret desire to knock one or two minutes off of that time. Crazy to think I've only one more week and then it's taper time!

Hey krusty, best of luck for next four weeks and Berlin. Just on the tapering craic. Why is there three weeks of tapering in every programme. It seems like an awful lot, and a long time between last lsr and marathon real? Someone was talking to me about blood volume recently and losing same by having relative rest weeks or tapering too earlier.

I know this is the way, and as I said every programme I've seen has the last lsr in the fourth week before with three weeks winding down so to speak, yer man just put a doubt in my head. He actually said last lsr should be done 10 days before hand. He was a very good track runner in his day.

Krusty_Clown · 23-08-2009 12:05pm

Catching up on a few runs:
Phoenix Park - Frank Duffy - 10 Mile Road Race - 66:15
Fuertaventura - 5.5 mile run from Corralejo along the dunes and the beach and back - 32'C - 44 mins
Fuertaventura - 6.1 mile (10k) run from Corralejo to the National Park and back. 34'C - 45 Mins
Fuertaventura - 7 miles - Run alongside the desert to Roya del Cura - 36'C - 56 minutes

Krusty_Clown · 23-08-2009 12:27pm

osnola ivax wrote: »

I know this is the way, and as I said every programme I've seen has the last lsr in the fourth week before with three weeks winding down so to speak, yer man just put a doubt in my head. He actually said last lsr should be done 10 days before hand. He was a very good track runner in his day.

He was a very good track runner. Was he also a very good long distance runner? Not as much taper required for shorter distance (track) running. Additionally, he may not have been a mere mortal like the rest of us.

Taper doesn't equate to quitting for three weeks. It's just a case of cutting back gradually, to allow the body to recover and rejuvenate. You do your last long run, then the following two weekends your long runs are progressively shorter (16 miles and 12 miles in my case) then the following weekend is the race. So realistically, you're only running shorter LSRs for two weekends. Also, the mileage drop is gradual (50, 49, 43, 32, 22+26). The important thing is to emphasize quality over quantity (it's a mantra on this forum!).

Krusty_Clown · 23-08-2009 5:48pm

Today: 17 mile run in 2:12, @7:45/mile. Didn't go as well as I'd hoped, but I didn't get much sleep after arriving back from airport at 4am. I actually completed my 1,000 mile challenge three miles into this run, at the top of Puck's Castle. Felt tired towards the end of the run, but weighing myself afterwards, it seems I was quite dehydrated, as I was down quite a few pounds.

Summary: 17 miles in 2:12, @7:45/mile. HR=138.

ultraman1 · 23-08-2009 7:27pm

well done kc...

rigal · 23-08-2009 10:49pm

Krusty_Clown wrote: »

Today: I actually completed my 1,000 mile challenge three miles into this run,

Good work KC! Fairplay getting that run in after so little sleep!

MCOS · 24-08-2009 12:29pm

Well done KC ... and for the persistance after mile 3

eliwallach · 24-08-2009 2:02pm

MCOS wrote: »

Well done KC ... and for the persistance after mile 3

+1
Well done on 1,000 mile challenge completion

.

asimonov · 24-08-2009 6:30pm

Well done on the 1K challenge, talk about teetering on the edge though...

Its true about the mcmillan self fulfilling prophecy...maybe one day we'll be brave enough to throw our garmin's casually aside and run on feel alone.

Krusty_Clown · 24-08-2009 9:55pm

asimonov wrote: »

Its true about the mcmillan self fulfilling prophecy...maybe one day we'll be brave enough to throw our garmin's casually aside and run on feel alone.

What do you mean?! McMillan predicted 66:22. I finished in 66:15. That's a whole 7 seconds of 'running on feel alone'.

Running without a Garmin is for new-age tree-hugging technophobe hippies. Next you'll be dropping the Lycra for an O'Neills tracksuit, and swapping the gels for a ham and cheese sandwich.

Oh yeah, today: 8 Mile cycle in 30 mins, @26.5km/hr, between arriving home from work, and sun-down.

RacoonQueen · 24-08-2009 10:04pm

Congrats on the 1000 miles.

ladytri · 25-08-2009 10:45am

Good running KC, well done on the challenge!

Krusty_Clown · 26-08-2009 12:22am

ladytri wrote: »

Good running KC, well done on the challenge!

Thanks! Running now just seems so futile.

Tonight: 5 Mile recovery run (not so sure what I'm supposed to be recovering from. Possibly my holidays?), with 6 x strides. For the first time in at least a year, my Garmin failed me and lost satellite reception during the run. Damn technology. From now on, I'm running on feel alone.

Summary: 5 mile recovery in 39 minutes @7:49/mile, HR=142.

BeepBeep67 · 26-08-2009 10:17am

Well done on hitting the 1k - onwards and upwards!

Slogger Jogger · 26-08-2009 9:18pm

Well done KC. Feet up now

Krusty_Clown · 26-08-2009 10:06pm

Slogger Jogger wrote: »

Well done KC. Feet up now

Haha. I wish! I actually feel like I could do with a break now, but no break until after Berlin (which is just 3.5 weeks away now).

Krusty_Clown · 26-08-2009 10:51pm

Today: 10 miles including 4 x 1.2km intervals @5km pace, with 2mins easy jog.

I normally like intervals, but stomach was in ribbons today, so after 2.5 miles I had to beat a hasty retreat back to the gaff, for some urgent relief. Back out again for another half mile, and then I kicked off the intervals.

Intervals: 4:33/4:33/4:30/4:31. Average pace: 6:02/mile.

They went fine, however, I'm not looking forward to those 1,600m intervals in two weeks time. Another 4 miles or so to warm-down, and another Vo2max session ticked off the list.

Summary: 10 miles with .75 mile intervals.

Rusty Cogs 08 · 27-08-2009 9:51am

I had the same session last night, I actually felt tired after the three mile warm up

. My last rep was a dogged affair. Glad to get that one out of the way.

Are you running 20 on Sunday ? If so, what pace are you aiming for ?

Krusty_Clown · 27-08-2009 11:51am

Lol. It's getting to that stage in the schedule where it's becoming a hard-slog to keep going. Are you following the 12 week or 18 week P&D program?

For my other LSRs I've been sticking to the P&D approach of:
Running the first x miles at faster than PMP +20% (which equates to around 8:00-8:20min/mile)
Running the last 5 miles at faster than PMP +10% (which equates to around 7:30-7:45min/mile)
Although my last 20 mile run was almost entirely at around 7:45min/m (bad discipline!).

Because the 12-week program only features 2x 20 mile runs, I'll possibly try and push it a little and do:
10 miles - 8:00 min/mile
05 miles - 7:30 min/mile
03 miles - pmp (7:05 min/mile)
Last 2 miles warm-down.

Rusty Cogs 08 · 27-08-2009 12:39pm

I'm on the 18 week one but really only got going in around week 3. I always try and do my LSR's at PMP + 10% = 7'30". This being my last LSR I'm considering pushing the boat out a bit and doing the first 7 @ 7'30", the second at 7'15" and then maybe 5 @ 7'00" with a mile warm down. I want to feel confident that the latter miles can be run at a good tip so when I pass the half way mark on the day I'm not waiting for the wheels to fall off. Here's hoping for a decent day.

Krusty_Clown · 27-08-2009 1:24pm

Current temperatures between 9am and 12:05am (optimistic!) seem to be in the 22'C-26'C range, so hopefully it'll cool by a degree or two over the coming weeks. What's your planned pmp? Sub-6:50?

Rusty Cogs 08 · 27-08-2009 1:44pm

Over 20 degrees might cause me problems alright, hopefully will be in the teens. I'll be following a sub 3 pacer. I imagine they go along at around 6'50" (factoring in the extra meters you run above the 'measured' 26.2. Last thing you want is to reach 25.2 miles and find you've 6'00" left to run it.

Krusty_Clown · 27-08-2009 2:04pm

Well, if you run at 6:50 for 26 miles, that'll take 2:57:40, which gives you 00:02:20 to cover the last 385 yards (which should really only take 31 seconds), leaving you with a healthy 1 minute 49 seconds to catch your breath, collect your medal, and order a beer.

Rusty Cogs 08 · 27-08-2009 4:25pm

I like the sound of that.

Was all geared to run 6'52" but then someone posted about how in the marathon you end up running further than 26.2 due to getting around the other 40,000 people on your way so if you stuck religiously to 6'52" you'd end up short and thus should pace at 6'50".

My Garmin clocked 10 miles in the Frank Duffy about 100 metres from the line (and I don't know how I lost 100 mts in the Phoenix park).

Woddle · 27-08-2009 6:00pm

Rusty Cogs 08 wrote: »

I'm on the 18 week one but really only got going in around week 3. I always try and do my LSR's at PMP + 10% = 7'30". This being my last LSR I'm considering pushing the boat out a bit and doing the first 7 @ 7'30", the second at 7'15" and then maybe 5 @ 7'00" with a mile warm down. I want to feel confident that the latter miles can be run at a good tip so when I pass the half way mark on the day I'm not waiting for the wheels to fall off. Here's hoping for a decent day.

Cathrina McKiernan was the guest speaker last night and she talked alot about her own marathon training in the past. I asked if she ever gave the long run a lash?
She said never, just easy and that she always had faith in the rest of her training.

Also I clocked Berlin last year at 26.62

asimonov · 27-08-2009 6:27pm

Krusty_Clown wrote: »

Although my last 20 mile run was almost entirely at around 7:45min/m (bad discipline!).

Bad disciple more like it; 12 X 400 and a set of hill reps as your act of contrition.

Krusty_Clown · 28-08-2009 9:13pm

Today: 10 mile aerobic run
1o miles on a Friday night? Whatever happened to binge drinking?!
I was maybe a little too quick at 7:34/mile, but I felt nice and comfortable (probably as a result of the intervals on Wednesday), so not much point in slowing down. Finished in 1:15. Time to undo all the good with an Indian take-away (but with no beer!).

Summary: 10 miles in 1:15 @7:34/mile. HR=141.

Krusty_Clown · 29-08-2009 1:12pm

Today: 4 Mile recovery run in the park. A little stiff after two brisk 10 mile runs on Wednesday and Friday, but should be pretty set up for tomorrow's final 20 miler. Watch seems to be losing satellite signals, which it has never done before. Have to keep an eye on it.

Summary: 4 miles in 35 mins@ 8:34/mile. HR=135.

Krusty_Clown · 30-08-2009 3:48pm

Today: Final 20 mile run, before Berlin Marathon, and thankfully, it was a great run. Plan was to start around 8/mm for 10 miles, before picking up the pace. Well, that didn't happen (More penitence required!). First 10 miles were at 7:34, with lots of uphill. Did a big loop, starting around Stepaside, before heading down to Blackrock, and then a run-through DunLaoghaire's Festival of World Culture, for a little Reggae. A brief stop in the 'noggin to refill the water, and munch on some fruit pastilles, before picking up the pace to PMP. Ran the next 5 miles at an average of 7:03, before slowing down for the final mile.

I also practiced my race preparation and nutrition, and think I got it pretty spot-on. A SIS Isotonic gel every 5 miles, lots of water during the race, and maybe some fruit pastilles, or if I can get my hands on them, some Clif shot Bloks.

It's Taper-time!

Summary: 20 miles in 2:30, pace: 7:29/mile, HR=144 (75%).

BeepBeep67 · 30-08-2009 4:13pm

Sweet - nice to get a solid run like that in before the big day, how did you feel afterwards?

donothoponpop · 30-08-2009 4:39pm

Krusty_Clown wrote: »

Today: Final 20 mile run, before Berlin Marathon, and thankfully, it was a great run.

It's Taper-time!

.

Well done on your training so far, enjoy the taper. How do you feel, do you need the rest, or could you keep training at this intensity?

asimonov · 30-08-2009 4:52pm

Good run KC, almost there now. Enjoy those taper runs.

Slogger Jogger · 30-08-2009 5:15pm

Nice one KC. Good luck coping with the taper madness.

Krusty_Clown · 30-08-2009 7:10pm

BeepBeep67 wrote: »

Sweet - nice to get a solid run like that in before the big day, how did you feel afterwards?

I felt relieved! I didn't make it this far the last time (missing the Edinburgh marathon due to injury), after putting in as many miles, and almost as much effort. But today, I felt that I could comfortably do another few miles, so that's good news. So it all just needs to come together on the day. The extra fews miles, the weather, and the whole lot at PMP. Fingers crossed!

Donothoponpop wrote:

could you keep training at this intensity?

Yeah, I think so. Taper-time seems like it has come too soon. I feel like I could've done the extra 6 weeks anway, to follow an 18 week instead of a 12 week plan, but you play the cards your dealt.

Taper-madness - There be dragons.
There's actually some good quality runs to look forward to, so it's not all bad. Some more 600s next week, mile intervals (which I've never done before), and hopefully a 10k race.

asimonov · 30-08-2009 10:44pm

Krusty_Clown wrote: »

or if I can get my hands on them, some Clif shot Bloks.

.

i have some spare packs of cran-razz flavour clif shot bloks that we got as samples..PM if you'd like...

Krusty_Clown · 31-08-2009 12:02am

asimonov wrote: »

i have some spare packs of cran-razz flavour clif shot bloks that we got as samples..PM if you'd like...

Cheers fella. I managed to pick some up in irishfit this afternoon. Not sure if I'll bother with them, but will give them a go in next week's 16 miler.

ike · 31-08-2009 9:08am

Well done on the last Long Run....I can almost sense the relief in you post!

We'll have to arrange some Beers in Berlin

Krusty_Clown · 31-08-2009 9:44am

Ah beer.. I remember it so fondly. It's been almost 4 days now, since last we were aquainted.
I'm going for an additional record for this marathon: 3.5 weeks without beer. My current PB (Longford '08) is two weeks. I wonder if Haile drinks beer, and smokes the odd sneaky fag?

osnola ibax · 31-08-2009 10:01am

No... You don't smoke, I didn't see that, hmmmm if krusty has the odd sneaky one, maybe I..... No osnola no (slaps himself in the face)

<shakes fist at krusty for implying the possibilty of combining the odd ciggie with running>

Krusty_Clown · 31-08-2009 10:10am

osnola ivax wrote: »

No... You don't smoke, I didn't see that, hmmmm if krusty has the odd sneaky one, maybe I..... No osnola no (slaps himself in the face)

<shakes fist at krusty for implying the possibilty of combining the odd ciggie with running>

Now you're interpreting my comments to suit your own seedy needs. I actually said 'I wonder if Haile.....'.

donothoponpop · 31-08-2009 10:24am

Here's a surefire way to give up that "sneaky" fag you might have after a skinful and your mates are all smoking- promise yourself "just the one" for when you finish the marathon. I bummed one in Rotterdam, and puffed away at the bar (much to amadeus' disgust;)), smoked half before my aching body rejected it like the poison it is... I can truely say after that I have never been tempted again!

osnola ibax · 31-08-2009 10:32am

Krusty_Clown wrote: »

Now you're interpreting my comments to suit your own seedy needs. I actually said 'I wonder if Haile.....'.

Oh so you did, and I very much doubt he does, horrible anti running devices

Krusty_Clown · 31-08-2009 10:37am

However, I might just put donothoponpop's theory to the test. Purely from a scientific experimentation standpoint, you understand.

Krusty_Clown · 31-08-2009 10:30pm

Today: Just a quick 7 mile cycle, with a nice big hill climb, before darkness fell, sandwiched between yesterday's 20 mile run and tomorrow's Vo2max intervals, to keep the calf muscles nice and bendy*. Also got my new Mizuno Waverider 12's in the post, so I have three weeks to break 'em in for the big race.
Summary: 7 miles in 27 mins @24km.hr.

* Bendy - Scientific term.

rigal · 31-08-2009 10:39pm

Check this out if the taper madness get's too much:

http://www.mapmyride.com/route/world/city/449125131934763279

The climb up to Djouce woods will help you forget about running for a few minutes....:D

Krusty_Clown · 31-08-2009 11:04pm

Oh yeah, I remember doing that cycle to Roundwood in July as part of a 40 mile cycle, returning via NewtownMountLongestNameOfaTownInIreland. They were some tough hills. I actually did those hills on foot too, after finishing one of the IMRA races. I think they were easier on foot, than on the bike!

Send in the Clowns - BAC 10K Challenge

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