Sorry, I thought you said get faster before the 100th Marathon

True, I'm not planning to use any of the training plans for Dingle, but I'm reading all about conditioning the body etc and how it adapts to the training. I'll have to build up the double LSRs quite quickly, because I wont get a chance to start training properly till next week and will only have about 8 weeks to get up to 2 x 25mile runs. will be a bit of a strain on the body stepping up the LSRs. I agree with the recovery time too. I wont be doing any speed work once I start the training properly. (maybe the odd tempo if i get bored, lol)

Saturday - 10k

Greetings from Beautiful Hot Cologne.

What better way to clear the head after a few 'ahem' WeissBiers the night before then a run along the Rhine. The Hotel is right beside the Dom and its such a breathtaking building. And because it's so big, you can see it from miles away, so no chance of getting lost.

Very hot and didnt bring any water with me. started of with circa 8 - 7:30 miles but started to dehydrate after a while and ended up averaging 9 min miles to complete the 10k in 56 mins. Considering the heat, I was happy with it, just to blow off the cobwebs. I also kept the clock running for the times I had to run up and down the spiralling flights of steps to get onto the massive bridges that span the river.

Feeling tired heading out today. Had 13.1 planned but after the long run and race yesterday, thought 10M might be better.

Ended up doing 11.1M in 1:47 (9:38 pace) Just took it easy, however for the last mile I seen a few runners ahead of me and decided to speed up and overtake them. Made the last mile a 8:30 pace.

I'd love to do it, but wont be in Dublin. I think I'll put my name down for the race though, if its still open. Would be good to put myself through that the day after the adidas 5M :-)

Cheers Killerz. I think the race after the LSR was only a novelty, wont be making a habit out of it, but will definitely keep researching the Weissbier to explore its nutritional potential :cool:

mithril wrote: »

The problem is the alcohol which needs to be removed first.

I have that sorted, I let my liver do it. Problem is that it wont get rid of it quick enough, but after a couple of them, I dont really mind too much.

Do you know if the Alcohol Free versions (Eirdinger, Paulaner) has the same ratio as their bigger brothers, or does it have less carbs, because its not as cloudy and probably loses some of the wheat during the removal of the alcohol?

Particularly in the warm weather, its a great reward to have a couple of cold beers after training, if the alcofree stuff does the same job, all the better.

Been a bit lazy in the last few days since the 2 lsr's. Did 6 miles today in 53 mins, didn't push out the boat, just took it easy. 8:50 pace.

Not a good day today, in fact, probably one of the worst. Set out with a plan of an 8M run with the middle 4M as a tempo.

Didnt realise the strength of the winds until I got to the park. Started out the first 2M plodding nicely along as a warm up then on the 3rd mile, put the foot down for what I thought would be 4M (or close to) at about 7:15 pace. First mile and half went well with about 7:00 pace, but then I turned a corner in the park and was hit head on with the wind. The pace started dropping rapidly and by the end of the 3rd mile, my rhythm was broken and all momentum and motivation was gone. I wanted to stop and go back to the car, but slogged it out for the rest of the 8M just for the sake of not quitting, but in fairness, it was difficult to get about. I dont know if it was an off day or what. Cant blame the strong winds for it all, cos I just didnt have the power in my legs to bring up the pace again, even with the wind behind me. I struggled to make sure I kept the overall average below 9:00min/mile

In fairness, I also spend too much time looking at the watch and worrying about keeping the pace constant for the Tempo section. I think I might experiment and break out the MP3 player again and start listening to the Podrunner mixes to find one with the right BPM so that I can just run in time with the music and not keep stressing about keeping the pace at the right level for the whole Tempo run.

8M in 1:10, (8:47 pace and avg HR of 140)

Baz Lurmann had a great song a few years ago, The Sunscreen Song, with plenty of nuggets of useful information and tips on life. I reckon he needs to do a second one now, with all the running tips you need to remember, with emphasis on 'Always Hydrate'

In fairness, it was my fault, so cant blame anyone else. After breakfast, I made sure I kept sipping at the water. When I headed out just after 12pm, I had 500ml of water bundled into my four small water bottles on my Lara Croft running belt.

Todays goal, 16M lsr. Headed off along the canal to Sandymont, along the coast to Blackrock, back up onto the Stillorgan road, through UCD and the parks around Clonskeagh and Orwell, back past Bushy Park.

First 9 miles went well, averaging 8:30 all the way but the Climb from Blackrock Park up the Mount Marrion Avenue to the N11 took a bit extra out of me. I was running low on water too and thirsty, trying to ration it as best I could for the last 7 miles. It was a slog clocking up the last few miles and I was kicking myself that I didnt have any change to stop into a shop to pick up a bottle of something as I'm sure I would have maintained a decent pace if I was feeling better. After 15M the headache started to surface and the mouth was so dry, it felt like I was chewing a sheet of sandpaper. Glad to get the 16M out of the way and even gladder to guzzle a cold glass of recovery formula. Biggest shock was just before I jumped into the shower : which gave me a big indication of exactly how dehydrated I was. In the Winter, I could get away with doing 16M with no water or gels, definitely not the case in Summer. I was so tempted to refill the bottles along the Dodder, but thought better of it. Pity there arent any public water taps anymore around the place.

Have it all to do again tomorrow, I'll be better equipped. Thinking of running along the new Canal walkway as far as I can go, so see what it's like.

At the end of it all today, 16M in 2:27 (8:30 pace for the first 9 miles, 9:11 pace for the overall run, once the thirst kicked it)

I had about a litre during the morning before I went out, Dont usually suffer from dehyration, probably just had an off day today, not something I want to go through again in a hurry. Bit wearly now about the water stations being 6M apart in Dingle for the first 25M.

After yesterday's fiasco, I wasnt planning on too much today. Just get out, do the 16M and recover for the Irishtown 5k on Wednesday.

Made sure I was drinking plenty during the day. When I got home, I filled the water bottles and added Chia seed to them. packed one gel for the 8M mark and change for a drink just in case. The plan was to run out to the White Horse in Inchicore then run along the new canak walkway until the Garmin hit 8M, turn around and come back home.

Didnt realise how many little uphill stretches there were along the way out. I got as far as Adamstown and had to carry on about another 0.7M down a grassy trek before turning around to come back. I went out at 8:20 pace and kept it up as long as I could. By the time I got to 10M, I was at 8:26 pace for the 10M (1:24) and decided to slow it down a little because after all, it was an LSR. The next four miles were in around 9:00 to 9:30 per mile and I picked up the pace for the last two at 8:30 miles again, feeling good about the pace and legs were comfortable. I did stop into the Esso Garage in Clondalkin on the return leg, becuase I was a bit worried about getting thirsty again, and picked up a locozade isotonic. Boy, it felt good and cold, but sipped it along the way rather then risk a cramp by knocking it back.

Had a recovery drink when I got back, along with pasta stir in and a tin of Salmon to get a shot of Carbs and Protien to get the legs back to normal.

I just hope I recover in time for the 5k in Irishtown on Wednesday, I'll have a rest tomorrow and see how I get on.

Overall today, 16M in 2:19 (pace of 8:41 mile/min) Avg HR 148 and none of the problems from yesterday

menoscemo wrote: »

Nice one Aimman, how did you find the canal pathway? I find it's a bit boring myself and I don't like having to slow down to go through the gates. It is quite good for a tempo or interval session though as it's dead flat...

Not as flat as I thought, lol, as I approached each lock where the water level was higher, but in fairness some good long flat stretches in places. For some reason, there always seemed to be someone going through the gates as I approaced them. As one point, there were two lads about to bring horses through one of them, but in fairness, they let me through first.

Psychologically, boring can be good too at times when training for an ultra because of the long straight neverending roads and only the little voices in your head to keep you sain or drive you insane, depending on which little voices are talking at the time. :eek:

Oisin11178 wrote: »

Wahts the crack with the drinking session down at the bogtrotters Aimann?
1000000000000000 pints:D

Most definitely, as long as you are buying. :cool:

Are you up for the Friday and Saturday night?

Oisin11178 wrote: »

ill be drinking large amounts no matter what.

Ah, a man after my own liver. Actually, the state mine's in, probably not, haha

AJCOT wrote: »

My poor brother went for his first ever run last night & said he was intimidated by the awesomely aggressive runner who kept tailing & subsequently "peacocking" in front of him. The poor auld devil is wrecked, traumatised & won't run again without a minder. Thanks.

LOL, I thought I spotted the resembelence, and he was wearing your bananaman top too.

In fairness, he looked really uncomfortable and was overdoing it. Constantly grunting and spitting. Think he wasn't enjoying himself anyway.

Brianderunner, are you doing the 5M yourself this Saturday?

Went out for 3M this evening, just light running before the race tomorrow. Wanted to do about 9:00 to 9:30 pace just to get the blood circulating through the muscles. Legs still feeling a little tight after Marley on Wednesday.

3M in 27:30 (9:10 pace)

Rested yesterday.

Today I planned to do a 10M run at recovery pace and then ease off the milage coming up to Roscommon on Saturday. To prevent a repeat of Marlay last week, I took in the long climb from the bottom of Churchtown hill, up Taney Road to Goatstown and then up to the top of Fosters Avenue to keep the pace down. Was enjoying the run, so I then took in the Dodder path from Clonskeagh to Bushy Park on the way back and clocked up 12.3M altogether.

Kept the pace handy at just under 9 min/miles for the first 10 miles and slowed down the next 2.3M further to about 9:30 min/mile.

Short runs for the next three evenings, very mini taper to give me a decent crack at a long run on Saturday.

12.3M in 1:52:24 (9:08 pace)

Killerz wrote: »

Fair play. I hate, hate, hate getting passed by other runners who i know don't deserve (IMO!!) to be going past me on my training runs.

And yes, I ruin many of my "slower" runs by getting drawn into a battle. Not that many will challenge back like that dude in Marlay, but there is nothing like the feeling of satisfaction when someone like that gives up!!

haha, there seems to be a few of us like that, at least I know it's not just me. I bought the Advanced Marathoning book a few weeks ago, and although there is some great information in it, I cant make use of any of the programs yet, because I'm geared towards the Ultra and then only have 7 weeks before Dublin, so I wont get any benefit from the 'science' behind the training plans, which is probably why I'm not as worried about messing up LSRs and recoverys etc. Might try to stick to a plan next year to help get under 3:30, if no ultras get in the way

Straightforward 5M today taking it easy. (Part of my Lightweight tapering, lol)

5M in 42.44 (8:31 pace)

Bogtrotter Marathon:

Looked out the window at 7am and saw the pissing rain and the heart sank a bit. I want really geared up mentally for this race and the rain wasn't helping. Still didnt know how I was going to race it. Planned to start and see where the legs take me. but the rain cleared for a while and only came in short spells

Armed with two small bottles of Chia seeds in water and 4 gels, Headed off and ended up running between 8 - 8:30 miles over the first 13 miles and hit the 13.1 miles between 1:50 and 1:51. Slowed down a little bit and by mile 16, there was a long incline ahead and the pace was edging to 9 mins. I tried my best to keep it below 9, but pace was up and down for the last 10 miles. Got my final wind at 24 miles and pace for last couple of miles were coming in below 8:30.

The last half mile was a bit daunting, because we had to run across a field towards the Strokestown house with no real sense of direction. There was no-one in front of me for a bit and thought I might have had the finish line to myself, but a local runner in Roscommon rigout was catching up on me. At first when I looked behind, I thought it was Sarsfieldrock, because we were running together from mile 20 to mile 24, but then copped it was the Roscommon guy. Then I assumed he was a relay runner, but the nearer he got, I realised his number was for the full marathon and he was after my place :mad:. I put the foot down and pulled out a great sprint for the last 200M and wouldn't let the guy anywhere near me. It was great, because the quite finish line suddenly erupted with cheers and shouts urging the two of us on as we battled for the position. I was ecstatic that I kept him at bay, but fair play to the guy for trying to make a last minute dash for it.

My time was 3:57:41, another Sub 4, but without the hills, rocky roads and marshy bog path, I would have been guaranteed a PB, but and the end of the day, we were all running the same race, so maybe I'll keep the PB for Dublin.

Of the four gels I brought, I only took one at 6M, 12M and 18M. I planned to take another between 22M and 24M, but I was feeling bloated and took the small bottles of Chia instead, which might be where the energy burst came in at 24M

After the race, I had a wholegrain sambo with mushy banana and some crisps from the goodie bag to get some salt into me. stayed about with some of the others for a few minutes to soak up a bit of the atmosphere, then set off with a carbo bar and fresh bottles of chia and water. After 4M, I was thinking of calling it a day but after 4M I persuaded myself to do another 2M then stop. By the time I finished the 6M, I thought I might as well do the extra 2M and that would be my target 8M completed. The first 6M of the extra run was a bit hard, but that was more to do with the anticlimax from completing the marathon, but I got another surge of energy for the last 2M and picked up the pace again.

At least I know that I can eat a banana sandwich and a carbo bar on the run without any tummy problems.

Overall today 34M in 5:25, my second longest run to date after the Conn Ultra and the longest training one before Dingle.

Sorry for the long report, by the time you're reading this, I'll have my feet up and enjoying a few beers, pizza, garlic bread and nachos.... cos I'm worth it, haha.

Really good feeling after completing the 34M (not during the last 8M, but definitely after it)