Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi all! We have been experiencing an issue on site where threads have been missing the latest postings. The platform host Vanilla are working on this issue. A workaround that has been used by some is to navigate back from 1 to 10+ pages to re-sync the thread and this will then show the latest posts. Thanks, Mike.
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Becoming a Real Runner

16162636567

Comments

  • Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen


    Run a sub 75 half and join a UK club and you can enter London that way...


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Run a sub 75 half and join a UK club and you can enter London that way...

    I said I was going for a sub 85 not a sub 75.
    Suppose I could always ask TRR to run a half in my Name then join the Newry City Runners ;)


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    I suppose I better do an update as things have been going quite well over the past few months. I have been doing lots of races; not as many miles as last year but lots of quality. My club have a 7 race series which I have been doing every Tuesday for the past 4 weeks (3 more to go). While I haven’t raced them flat out; I have ran a lot faster than tempo runs and given the fact they are general over very hilly courses; they have definitely ‘toughened’ me up a bit.
    Otherwise I have been doing an official race most weekends as well. Some have went very well and some not so well. I did the superfast Enfield 5k at the end of May. http://connect.garmin.com/activity/316260956. I was delighted to get a PB of 18:35 but at the same stage a little disappointed as I felt I had wanted to get under 18:30 and didn’t feel too wrecked at the end. I just felt that I was a little out of practise over shorter races.

    Next up was the beer mile which was distaster :p. Took a lot of confidence away as I got chicked by claralara for the first time :D and digger beat me for only his second ever time. Report here: http://www.boards.ie/vbulletin/showpost.php?p=85088993&postcount=505

    Two days later was the Dublin novice road race; a 5k in Raheny. I had agreed to do this for the club but was still feeling very ropey from the beer mile (more accurately the celebrations) as it was less than 36 hours after the race. I turned up anyway thinking I would be happy to run under 20 minutes but was annoyed to see digger and CL turn up too as I reckoned I could be in trouble again. So it proved as my 19:03 was 15 seconds behind CL and I only managed to hold off digger by a few seconds. Let’s just say I knew I could do better but my stomach was in no shape to go faster (as evidenced by my fart before the race :p). Fair play to Cl though on her win in the Ladies novice race.

    After another tough club race on the Tuesday I took it easy for a few days ahead of The Dunshaughlin 10k. This is one race I had targeted for a good time as I felt my 10k PB was particularly weak (39:45). It was an evening race so I made sure to have a good long lie in and relaxed all day before it. I lined up at the start and had sub 39 in my head but as I have been doing recently, decided not to look at the Garmin. I knew the key to this race was to get to the hill at 8k with enough in the tank to push on. Off we went and I got a slow start. Spent the first mile getting up to speed (it is a downhill start) so was happy to hear 6:10 called out at the first mile marker. From here on it was a matter of constantly passing people. I noticed one lad in a blue singlet going at my speed and cutting through the field so I decided to track him. This turned out to be a good plan as he was very consistent and going past people. I am sure I annoyed him though as I was right on his shoulder. I had a frog in my throat and kept coughing regularly. He must have thought I was going to fall off the pace. Heard 12:20 at mile 2 so was happy, then I heard 18:40 at mile 3 and feared I was slowing. We went through 5k in 19:20. I wasn’t feeling particularly good at this point and felt the sub 39 would be tough given the harder 2nd half however……we were now in a group containing about 7 runners including Mr Drak and a few SW girls who usually beat me. My pacer went straight through the group so I went after him. Mile 4 is nicely downhill so I was delighted to hear 23:38 shouted at mile 4- we had made up time (or was the 3rd mile marker long??). I was feeling better now but mile 5 is the hardest with a short hill followed by a longer one. We hammered up the short hill which brought us to KM 7 and joined the next runner. However my pacer did not push past and I noticed he was struggling for the first time. Sensing blood I went for the kill and pushed on. I hit the long hill at 7.5k and started reeling in the runners in front. Passed about 10 but I had a Donore girl in my sights (funny gait girl)- she had gone well ahead at the start and was paying now. I flew by her halfway up the hill and just about caught another girl at the top- a dunshaughlin girl called Emilia who normally pips me in races. I had to keep the foot down on cresting the hill to stay ahead. 31:00 was called out at 5 miles (a 38 second unofficial PB) so I knew I had sub 39 in the bag and the urge was strong to drop off the pace. I kept seeing targets up ahead though so the motivation was to catch and pass. I felt like I hammered the last mile but coming into the finish straight I was absolutely spent. I had passed a group with about 600m to go but with absolutely no kick left a few of them came back by me in the home straight :o. Anyways I can’t worry as I felt I gave it my all. Final time 38:29 Splits: 6:07, 6:16, 6:17, 6:03, 6:20 (2 hills) 6:06 and 6:09 pace for the last 0.21. It turns out I ran the second 5k in 19:09- 11 seconds faster than the first half. Gotta be happy with that.
    http://connect.garmin.com/activity/331648138

    Another club race on the Tuesday which I took at HM pace deliberately to give me a chance on Friday night. Fridays race was St Cocas 5k. I did it last year and had a terrible run (19:20); mainly because I was just back from 10 days at the Euro Championships, but it was the scene of my ugliest defeat (digger passed me over the last 800m) so I had some revenge in mind. A stressful day at work, meant I was feeling neither fresh nor confident at the start line; when I saw Belcarra I even offered to pace him to sub 20 and would have done so I f he accepted.. Strangely I was not nervous either- just wanted to get the race over with. Again I did not look at the garmin so I only knew the mile splits afterwards…….Got off to a really poor start. People I should be challenging seemed to be 20 mts ahead at the first corner. I ended up getting stuck behind lines of slower runners who went out too fast so I had to do a lot of swerving and side stepping in the first half mile to find some clear road. I was a bit annoyed but maybe this actually helped? After a mile I saw I was closing on Emilia from Dunshaughlin so I figured I wasn’t going too bad, passed her quickly before the long drag up over the motorway bridge. Again I had a surrogate pacer (in an Amsterdam Tshirt) so I followed him as we cut through the field. Soon we passed the sign say 2k to go which was a surprise as I had missed a few markers. We had already negotiated the 2 main hills so the rest of the course was straight forward. I spotted Charlotte and Brendan from Donadea up ahead. They had fast starts but were fading; my pacer was pushing on and I was trying to hang on to his coat tails. With 1k to go I went past Charlotte (1st time ever in a race under HM :D) and at 800m to go I went past Brendan (he beat me by over a minute in a 10k a few months ago) but I was totally spent at this point and didn’t kill him off. As we came into the home straight there is a drag up to the finish and he came back past me; again I had absolutely no kick. All I could do was hang on but was delighted with my time of 18:22. A 13 second Improvement on Enfield on a course that is much slower (I would conservatively say 10-15 seconds slower).
    My splits after the race revealed remarkably even pacing: 5:56, 5:56, 5:56!! Not intentional in the slightest but curious nonetheless!!
    http://connect.garmin.com/activity/334512763

    The best new of these 2 PB’s is that McMillan now predicts a sub 3 marathon for the first time ever!!

    So for next month I am going to cut back on the races. I have 3 club races left but as I say I won’t be flat out in those. Hoping to build up the miles in July which should set me up for a decent time in the national half. After that I have 7 weeks specific training for the goal race which will be the Charleville Half at the end of September; then I’ll be pacing DCM which should be a bit of craic.


    month|2012 Run days|Miles|2013 Run days|Miles
    January|28/31|290.1|25/31|243
    February|27/29|283.2|26/28|237
    March|24/31|204.7|26/31|234
    April|23/30|187.8|24/30|156
    May|29/31|240|27/31|187
    June|20/30|176|28/30|211
    July|30/31|309.2||
    August|28/31|257||
    September|26/30|227||
    October|25/31|171||
    November|27/30|201||
    December|28/31|210||
    Total|317/365|2757.8.5|156/181|1268


  • Registered Users, Registered Users 2 Posts: 1,526 ✭✭✭Killerz


    Congrats on the PBs! I love the even pacing at St. Coca's too.... legendary stuff altogether.


  • Registered Users, Registered Users 2 Posts: 2,418 ✭✭✭Aimman


    Well done on all the race times. Even more impressed that you managed to find your log from the back pages. Bet it took longer to find then you're 5k time in Cocas.:cool:


  • Closed Accounts Posts: 1,685 ✭✭✭RunningKing


    jaysus Meno - you don't update much these days, but when you do, its a cracker!

    Great running altogether - I'll need to sharpen my 5k & 10k times as a result ;)


  • Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    menoscemo wrote: »
    Let’s just say I knew I could do better but my stomach was in no shape to go faster (as evidenced by my fart before the race :p). Fair play to Cl though on her win in the Ladies novice race.

    I witnessed this, amazed there was no follow through :eek:


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    So after the last post I continued working towards the Goal for the 2nd Half of the year- The Athlone Half (changed when I realised Charleville was on aweek later than I thought). I upped the miles a bit but dialed back the number of races. I still finished out the club race series winning the 1200m race in 3:58 (ok there were only 5 opponents and all the faster ones were doing the mile :pac:). I think I did the R&R half around this time, I did OK considering I had to stop to loosen my lace (my foot had gone numb) losing 30 seconds. I ran 1:27 on a tough course with no taper and mildly hungover. So I figured a 1:24 XX was still on with a bit of training on a better day.

    Anyway the 1200m club race got me thinking I might run a good mile so I did the BHAA mile in the middle of august hoping for 5:20ish. I made a good stab of it running 5:24/5:25, though the final sprint made the hamstring tighten up. It felt really tight on the cool down.
    I convinced myself all was ok and was doing a 20 miler 3 days later with Clarlalara, AMK (then still known as RK ;)) and drQ. It was just myself and CL after 19 and she started upping the pace over the last mile so I went with it and felt a tug on the hammer, then boom a total tear :o. I Had to walk/hobble half a mile back to the Car Park and a few days later Ecoli diagnosed it as a grade 2 tear :o. In hindsight not drinking anything on a 20 mile run in the summer with a tight muscle might not have been a good idea :rolleyes:
    Anyway that was the end of running in August and the end of plans to race the HM...
    The next 2 weeks were spent doing no running then I got back to jogging in September. I was only able to do a few miles at 9-10 minute miles at first but gradually the hammer felt stronger and I built it up to slightly longer runs. In the end I managed to run the Half in 1:37 (but only pushed at all in the last 3-4 miles) and then got the green light from Ecoli to get back to 'normal' training.

    Anyway since then it has just been a case of building back up the miles and trying to get back to fitness. I managed to pace the 3:40 group in DCM off a few long runs (3:39:51 :D) and have continued building up the miles through November/December to finish with a respectable Mileage total and more importantly a good base going into the Marathon training in the new year.
    The goal of course is sub 3 in London and I am quietly hopeful though it is still a stretch.
    My 18:47 in Jingle bells 5k was 5 seconds quicker than last year but perhaps more importantly I have been doing consistent 60 mile weeks which will hopefully give me a better base towards running some 70/80 mile weeks in January-March. January-March 2013 was pretty crappy marathon training and I still managed 3:04 so if I can do better in 2014 I might still have a good shout at that sub-3.

    month|2012 Run days|Miles|2013 Run days|Miles
    January|28/31|290.1|25/31|243
    February|27/29|283.2|26/28|237
    March|24/31|204.7|26/31|234
    April|23/30|187.8|24/30|156
    May|29/31|240|27/31|187
    June|20/30|176|28/30|211
    July|30/31|309.2|??/??|220
    August|28/31|257|??/??|140
    September|26/30|227|??/??|209
    October|25/31|171|??/??|203
    November|27/30|201|28/30|241
    December|28/31|210|28/31|242
    Total|317/365|2757.8.5|311/365|2524


  • Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    You did great mileage for the year considering the hammer and a broken few months around then.
    I noticed you were putting in very decent mileage the past 4-6 weeks as you surged past me in the 1,000 mile table! :cool:

    That's a great base to have heading into 2014 and you are giving yourself every chance possible for the goal in London. Any chance you will return to logging the training here? What plan will you follow for London?


  • Advertisement
  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    belcarra wrote: »
    You did great mileage for the year considering the hammer and a broken few months around then.
    I noticed you were putting in very decent mileage the past 4-6 weeks as you surged past me in the 1,000 mile table! :cool:

    That's a great base to have heading into 2014 and you are giving yourself every chance possible for the goal in London. Any chance you will return to logging the training here? What plan will you follow for London?

    I'll consider logging if the training is going well ;)

    I'll be following my own 'makey uppy' plan mostly based on what Larry Brent has had me do over the past few cycles. It won't be dissimilar to the recent 'gradiuates' plan with a few more miles.
    I'll be doing the 50k in Donadea in Feb again (hopefully a comfortable sub-4) as a steady long run. Then the Bohermeen Half in Meath at the start of March will be the big tune up race. I reckon if I can run sub 1:25 there I should be betting favourite for sub 3


  • Registered Users Posts: 3,143 ✭✭✭outforarun


    menoscemo wrote: »
    I'll consider logging if the training is going well ;)

    I for one am hoping your training goes well then.


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    Ahh just lash the training in the log meno. The whole point is to get motivation and feedback. I personally pledge to keep the criticism to a minimum and have it purely club-based :)

    Seriously, good luck with the buildup, we might be able to overlay sessions again....


  • Registered Users, Registered Users 2 Posts: 4,991 ✭✭✭metamorphosis


    Nice carching up on your log meno


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    So i said I would pop up an update if all was going well :o. Just about achieved this I guess.

    Week 1 (30th Dec- 5th Jan)
    1 set of 6 x 20 second strides, 1 LT Run (3.3 miles @ 6:25/mile) and a 20 mile long Run in PP with DrQ and AMK @ 8 min/mile were the highlights of the week. I was off work so found it easy to get the runs in. the week included 2 double days and no days off. 72 miles total

    week 2 (7-12 January)
    The previous 3 weeks had been build weeks (60-65-72 miles) so this was a planned step back. 3 sessions this week: 8 x 600m (6 min/mile pace) in the club on the tuesday. A light fartlek run on the thursday and Saturdays Long run (16 miles) included Marlay Park run at the end (19:55 or 6:24/mile). The intention of the park runs is to get a bit of HMP at the end of a long run (this is the 3rd one I have done like this, 2 others in December). Total miles for the week: 51 miles One planned rest day.

    Week 3 (13-19 January)
    Came into the week a bit tired. Definitely overdid the session on the previous 'easy' week :rolleyes:.
    Main session was 6 miles @ 160 bpm. 160bpm is a conservative goal MP effort (I ran Blackpool marathon at this effort a few years ago in 3:10). I reckon I can run a Marathon nowadays at around 165 but if I can get my 160 pace down to 6:50/mile that would be great :D
    I haven't had a working HRM for a few years until I got my new Forerunner220 at xmas. While I found the effort for this run very easy (just switch on HR on garmin screen and try to keep it between 159-162) on analysis after the run there was a fair slip off in the pace. The average pace was 7:10/mile but the last 3 were 7:11, 7:18, 7:19.
    Long run was a very hilly 22 with the stews and Claralara. Av pace 8:15, felt great for this. Also 2 stride sessions in easy runs. Total: 72 miles no days off.

    Week 4 (20-26 January)
    I totted up my monthly mileage and realised I was on course for 290+ which is probably too big a jump from December so i decided to take rest days both on Monday and Friday, especially given I had a very long run at the weekend. Tuesday was another 160 BPM Marathon effort run. This time I did 8 miles. There was already a noticeable improvement on the previous week. Av pace had improved by 5 seconds/mile to 7:05/mile but more importantly the drift off in pace had disappeared (last 3 miles were: 7:09, 7:08, 7:07). Was pretty buzzing after this, perceived effort at 160 was very easy. I used the same 3 mile loop as week before but it was windier this week than last.

    Long run at the weekend was the EOI Longwood Marathon (co meath). Plan was to take it nice and handy and finish with lots in the tank. Course was a 2.2km loop followed by 8 loops of the local 5k race course. I started off in a big bunch chasing 3:30ish but on the first 5k loop myself and Baldy Molloy drifted off the front of the group and spent the rest of the race alone (just lapping backmarkers). Enjoyed the run bar the torrential hailstone storm in lap 3 (I had decided to wear shorts and t-shirt- no hat or jacket :o) and the fact it was very windy the whole way. Baldy slowed slightly the last few laps as he had no runs over 15 miles before the race....I was happy to stick with him as there was no-one behind and no-one in front to chase. With 300m to go however we spotted Claralara bearing down on us so we had to up the pace to hold position (she had just sniped the female leader to claim the win). Finished in 3:18:38 which I was pleased with as it felt very easy. HR was a steady 152 (so i have at least 10 bpm to play with if I was racing) and it actually dropped a touch over the last 2 laps so I am pretty happy the Marathon endurance is there already as there was zero HR drift. 61 miles for the week (2 rest days)

    week 5 27th Jan-
    I would have given the month 9/10 up to this point, but something had to go wrong :(. Planned to do 10 miles @ 160 on Tuesday but I quickly realised I wasn't 100% recovered from the weekend as I couldn't get the HR up to 160 without feeling uncomfortable. I ditched the effort after 1 mile and resolved to do it again on Thursday (yesterday), however I picked up a headcold on Wednesday and inadvertently twisted my ankle on that evening's run. Decided to take the prudent option of not running on Thursday. Thankfully all ok today and I did 6 miles easy with 6 x30 second hills prints. Looking forward to tomorrow's long run. (20 miles with the last 6-7 steady @ the Stew's PMP). 28 miles for the week so far (likely to hit just over 50 for the calendar week). I'll just call this a step-back week and aim to run 3x 70+ weeks at the start of February.

    month|2012 Run days|Miles|2013 Run days|Miles|2014 Run days|Miles
    January|28/31|290.1|25/31|243|27/31|268
    February|27/29|283.2|26/28|237
    March|24/31|204.7|26/31|234
    April|23/30|187.8|24/30|156
    May|29/31|240|27/31|187
    June|20/30|176|28/30|211
    July|30/31|309.2|??/??|220
    August|28/31|257|??/??|140
    September|26/30|227|??/??|209
    October|25/31|171|??/??|203
    November|27/30|201|28/30|241
    December|28/31|210|28/31|242
    Total|317/365|2757.8.5|311/365|2524|27/31|268


  • Closed Accounts Posts: 1,802 ✭✭✭statss


    super update. just one question, what % of your heart rate max is 160BPM?


  • Advertisement
  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Run at least 260 miles.

    Get the biggest week up to close to 80 miles.

    2 x 10 mile runs @160 BPM. (I will keep these runs by HR until march at which time I will revert to goal pace)

    2 x HMP sessions: 3x 2miles and 4x 2miles. Goal pace is 6:25/mile (sub 1:25) and the race is Bohermeen HM on 2nd March.

    2 x 20 mile Long runs and Donadea 50k sub 4hrs (7:40/mile). The Donadea goal is not set in stone as I don't want to have to bust a gut to run it (neither will I be tapering) but it will be nice to run this time 'easily' PB is 4:08 from a few years ago.

    Keep doing hill sprints and strides at least once a week, maybe the odd fartlek. If feeling really good I might do the odd club session on Thursday night (normally 12 x 400m) to keep in touch with speed.

    I'll be keeping the same weekly structure as January which is:
    Monday 5-7 miles easy or recovery (easy is 8-8:20/mile; recovery is 9 min/mile). I never look at Garmin on these runs, just let the body dictate pace.
    Tuesday MP (160bpm) or HMP session- 12-14 miles total
    Wednesday easy/recover 5-7 miles
    Thursday 9 miles home from work with light fartlek/strides/hill sprints Or Club session (400s)
    Friday 7 miles into work on empty. This is a hilly route with a net 500ft+ gain over 7 miles. Possible double day- sometimes do 4-5 miles in the evening.
    Saturday Long run
    Sunday Easy/recovery 5-6 miles. If I have already hit the weekly miles, take a rest day.

    The schedule above is flexible and days will be switched when it suits or is needed.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    statss wrote: »
    super update. just one question, what % of your heart rate max is 160BPM?

    Max is 186-187 so 160 is about 85%. As I say i ran Blackpool a few years ago at 160 av and I had no taper for the race and it felt easy (wasn't training for a marathon). I haven't worn a HRM for a marathon since but I reckon I can average closer to 165. I don't tend to get any HR drift so the HR I start out at is the same as what i finish at (barring hills, wind, slowing down or speeding up).


  • Closed Accounts Posts: 1,802 ✭✭✭statss


    menoscemo wrote: »
    Max is 186-187 so 160 is about 85%. As I say i ran Blackpool a few years ago at 160 av and I had no taper for the race and it felt easy (wasn't training for a marathon). I haven't worn a HRM for a marathon since but I reckon I can average closer to 165. I don't tend to get any HR drift so the HR I start out at is the same as what i finish at (barring hills, wind, slowing down or speeding up).

    that's bang on so, was just checking as mine is 197 so 170 will be my target HR when I get to that level in the HADD cycle. You are in great condition, your weekly schedule looks pretty sweet, do keep us updated, the 2 x 10milers @ 160 will be very interesting.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    statss wrote: »
    that's bang on so, was just checking as mine is 197 so 170 will be my target HR when I get to that level in the HADD cycle. You are in great condition, your weekly schedule looks pretty sweet, do keep us updated, the 2 x 10milers @ 160 will be very interesting.

    HADD would suggest you can get your Max HR-20 for a marathon if you are aerobically conditioned (this is one of the reasons I say 165 is possible for me). So if 170 is a step up for you on previous Marathons it is a good training target but be prepared for it to be higher in the race.
    TBH I would never have HR displayed on the Garmin in an actual race as:
    a) It can be inaccurate
    b) you might surprise yourself and be able for a higher HR
    c) if you have a goal time you have to hit a certain pace regardless of what your HRM shows :P


  • Closed Accounts Posts: 4,134 ✭✭✭Tom Joad


    Not sure how but I've never seen this log before :eek: About to pour a class of wine and read it through - Friday night sorted :D


  • Advertisement
  • Closed Accounts Posts: 1,802 ✭✭✭statss


    menoscemo wrote: »
    HADD would suggest you can get your Max HR-20 for a marathon if you are aerobically conditioned (this is one of the reasons I say 165 is possible for me). So if 170 is a step up for you on previous Marathons it is a good training target but be prepared for it to be higher in the race.
    TBH I would never have HR displayed on the Garmin in an actual race as:
    a) It can be inaccurate
    b) you might surprise yourself and be able for a higher HR
    c) if you have a goal time you have to hit a certain pace regardless of what your HRM shows :P

    yep if I recall correctly HADD does say not to rely on HR in the actual race itself. ( not that I heeded that advice in Raheny :rolleyes: )


  • Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    statss wrote: »
    yep if I recall correctly HADD does say not to rely on HR in the actual race itself. ( not that I heeded that advice in Raheny :rolleyes: )

    sorry for butting in (but this log could do with the extra activity anyhow;)), but did you run Raheny according to your hr statss?


  • Closed Accounts Posts: 1,802 ✭✭✭statss


    Ososlo wrote: »
    sorry for butting in (but this log could do with the extra activity anyhow;)), but did you run Raheny according to your hr statss?

    I didn't no, but I did check it half way through the race, it was about 90% and above my lactate threshold, I couldn't remember at the time if this was "a good thing" half way through a race of 5 mile distance.(being beyond lactate threshold, e.g would lactic acid build in the legs forcing me to slow down before the distance was complete)...I let it distract me when I should have been concentrating on running hard, pace probably suffered and sure my last mile was my quickest so I defo could have been going quicker in miles 2 & 3!


  • Closed Accounts Posts: 1,802 ✭✭✭statss


    Tom Joad wrote: »
    Not sure how but I've never seen this log before :eek: About to pour a class of wine and read it through - Friday night sorted :D

    I remember reading through it for the first time....lots of references to chippers and takeaways if I recall correctly. :D


  • Closed Accounts Posts: 4,134 ✭✭✭Tom Joad


    statss wrote: »
    I let it distract me when I should have been concentrating on running hard, pace probably suffered and sure my last mile was my quickest so I defo could have been going quicker in miles 2 & 3!

    What he means is he only sped up when I passed him :D


  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    That's a super couple of updates Meno, an easy 3:18 marathon!!

    Great month and nice goals for Feb.


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Meno we should try look at hitting the PP over the next few weeks for a 20 with some work in it. Will give you a shout to sort.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Meno we should try look at hitting the PP over the next few weeks for a 20 with some work in it. Will give you a shout to sort.

    Sounds good, but I have Donadea in 2 weeks so it will probably have to be the weekend of the 22nd?? You doing Bohermeen Half?


  • Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    menoscemo wrote: »
    Run at least 260 miles.

    Thank Digger for taking my jacket from me at the EOI Marathon

    Thank Digger for fetching my drink for me at the EOI Marathon

    Thank Digger for driving my car home from the EOI Marathon after I'd had too much cake

    Get the biggest week up to close to 80 miles.

    2 x 10 mile runs @160 BPM. (I will keep these runs by HR until march at which time I will revert to goal pace)

    2 x HMP sessions: 3x 2miles and 4x 2miles. Goal pace is 6:25/mile (sub 1:25) and the race is Bohermeen HM on 2nd March.

    2 x 20 mile Long runs and Donadea 50k sub 4hrs (7:40/mile). The Donadea goal is not set in stone as I don't want to have to bust a gut to run it (neither will I be tapering) but it will be nice to run this time 'easily' PB is 4:08 from a few years ago.

    Keep doing hill sprints and strides at least once a week, maybe the odd fartlek. If feeling really good I might do the odd club session on Thursday night (normally 12 x 400m) to keep in touch with speed.

    I'll be keeping the same weekly structure as January which is:
    Monday 5-7 miles easy or recovery (easy is 8-8:20/mile; recovery is 9 min/mile). I never look at Garmin on these runs, just let the body dictate pace.
    Tuesday MP (160bpm) or HMP session- 12-14 miles total
    Wednesday easy/recover 5-7 miles
    Thursday 9 miles home from work with light fartlek/strides/hill sprints Or Club session (400s)
    Friday 7 miles into work on empty. This is a hilly route with a net 500ft+ gain over 7 miles. Possible double day- sometimes do 4-5 miles in the evening.
    Saturday Long run
    Sunday Easy/recovery 5-6 miles. If I have already hit the weekly miles, take a rest day.

    The schedule above is flexible and days will be switched when it suits or is needed.

    FYP ;)


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    digger2d2 wrote: »
    FYP ;)

    Thanks digger :)


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 954 ✭✭✭W.B. Yeats


    N

    Thanks for the shout-outs last Sunday- I was swimming in a sea of lactic acid for the last one so couldn't even acknowledge you properly.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    W.B. Yeats wrote: »
    N

    Thanks for the shout-outs last Sunday- I was swimming in a sea of lactic acid for the last one so couldn't even acknowledge you properly.

    No worries Ross, great time btw. You seem to have stepped up a level....you could really see you were digging in. After that and the Na fianna 5k pic, it's quite obvious you are a sufferer :D


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    So since the last post things have pretty much gone to Pot :o. I don't think I hit any of my february goals and just about managed 2 session for the month; 1 MP session (9 miles at about 6:55 wind assisted) and 1 HMP session (3 x 2 miles @ 6:22 pace).
    I did the Donadea 50k but didn't feel great on the day. Running 7:35 pace felt pretty tough in the muddy course and I ended up dropping out after 6 laps (18.5 Miles). In retrospect my HR for the entre run was 160 bpm which I had been using as a Marathon paced effort up to then, so it was well over 2hrs at marathon effort and could be considered a session in itself. The only positive from the race is that I lasted a lap more than Jackyback :) and 2 laps longer than I did the year before.

    February was also a month of niggles which prevented a lot of hard training. Firstly the old hip injury flared up after a bout of hill sprints (have done no hill sprints and few strides since :o) and then I had a seriously sore foot after Donadea. It was obviously caused by the stabilizers coming uder stress in the muddy Doandea loops. That menat I missed a session the week after the 50k.

    At the start of March the plan was to run Bohermeen HM in 89:xx as part of a 20 mile run with 13.1 @ MP. I arrived at the startline in what should have been a fresh state having had an easy week in the build up. I was late and only managed a 2 mile warmup. Pace felt fine at the start but Krusty's pacing group got a bit of a gap at a waterstation and I struggled to catch back up. Myself and Davemcmahon formed a group behind the peleton and I felt we would reel them in but it never happened. At 9 miles I was totally screwed (HR up to 10k levels) and had a monster stitch and dropped off the thing completely. I told Dave to push on and he did (hitting his 1:29:xx target) and jogged home pretty dejected in 1:32:xx. Didn't bother trying to make up 20 miles so settled for 15.
    I had pretty much resigned myself to forgetting about racing London at that point but then ended up on my death bed with Manflu for the next 5 days which in a way was a relief as I had an excue for the poor run. The only problem was I had 5 days of no running followed by 5 days of jogging short distances before the legs started feeling in any way normal again. That is not exactly Ideal 5-6 weeks out from a goal marathon :rolleyes:

    After that I actually put in 2 solid weeks of training before a 2.5 week taper started. I Managed 2 x 20+ mles at a steady 7:30 pace and 2 decent MP sessions (10 miles straight and 13 miles broken into 5,4,3,1).

    It has definitely been a struggle to hit desired MP on any of my MP sessions, only just about managing it on the last 13 mile one (but with a fade from start to finish), so I am not really sure where this leaves me. It's certainly not the training block that I wanted going into my first serious sub 3 attempt :pac:. I have found I have realy struggled to recover from hard sessions, needing almost 4 days before I can face another session or long run. Must be getting old. I really don't know how oldies like KC and Beepbeep do it ;)

    The only positives I can find is that I am at least as good a shape as last year when my training was also crap, probably even worse in fact. I managed 3:04 then while feeling in 3:02 shape aerobically on the day (having lost 2+ minutes over the last 6 miles due to cramp). Given that my Long runs have been much better than last year (I could barely manage to break 9 minute miles and ran no 20+ mile runs in the last 7 week :o) hopefully the legs will be a bit more resilient this year and I can avoid having to slow up.

    With that in mind I don't really want to put a definite time pressure on myself for next sunday. I just plan to run as best I can on the day. I'll go out and run the first 10k at what feels like a sustainable effort and have a look at the watch at that point. Bearing in mind that the first 10k in London is very fast, If I am at 6:4x pace after 10k I will concentrate on digging in and trying to hold pace for as long as I can; but if not I reckon I will just try to run as fast as I can and see what happens. Looking at guys like AMK having done pretty much a perfect training block and being much faster than me but still failing to nail sub 3 makes me think I haven't a chance; but you never know ;);):):)

    month|2012 Run days|Miles|2013 Run days|Miles|2014 Run days|Miles
    January|28/31|290.1|25/31|243|27/31|268
    February|27/29|283.2|26/28|237|26/28|252
    March|24/31|204.7|26/31|234|25/31|216
    April|23/30|187.8|24/30|156|5/6|41
    May|29/31|240|27/31|187
    June|20/30|176|28/30|211
    July|30/31|309.2|??/??|220
    August|28/31|257|??/??|140
    September|26/30|227|??/??|209
    October|25/31|171|??/??|203
    November|27/30|201|28/30|241
    December|28/31|210|28/31|242
    Total|317/365|2757.8.5|311/365|2524|82/96|772


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    You still have plenty of miles in the bank, and plenty of experience to draw on. Rest up this week, let the crowd carry you, and negative split it home.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    RayCun wrote: »
    You still have plenty of miles in the bank, and plenty of experience to draw on. Rest up this week, let the crowd carry you, and negative split it home.

    I sometimes look at guys on the Sub 3 support thread asking if they can go sub 3 off a 1:21 half with envy.
    If I can go sub 3 off a 1:32:4x half it would be pretty epic :)


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Fvk it i am in the same boat. I really don't see the point of either us going around for a jolly and posting a 3.02/3 for a small pb. Go out at sub 3 pace and be prepared for the wheels to come off and a major blow up. I think i would be happier with that outcome than not giving the sub 3 a proper bash.

    A small wager of two pints will keep us both honest (last one home buys them):)


  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    I think lack of experience cost me in Manchester, that's something you have plenty of.


  • Registered Users, Registered Users 2 Posts: 6,184 ✭✭✭Gavlor


    I think lack of experience cost me in Manchester, that's something you have plenty of.

    I am very curious to see what you would do differently. After limerick I knew I'd have to get serious about training, after dublin I realised that it's all in the hands of the gods!

    Meno, I think you will do it based on your amount of work over the last few years. You know not too read too much into that half, you've sauntered around 90 minute hm's before.

    Experience of the course will also stand to you


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Fvk it i am in the same boat. I really don't see the point of either us going around for a jolly and posting a 3.02/3 for a small pb. Go out at sub 3 pace and be prepared for the wheels to come off and a major blow up. I think i would be happier with that outcome than not giving the sub 3 a proper bash.

    A small wager of two pints will keep us both honest (last one home buys them):)

    Don't read into it that I am not going to give sub 3 my best shot. If it's on it's on. If I am still there at 20 miles I'll be prepared to hurt don't, worry.
    I have done the kamikaze before in Berlin 2011 and it hurts :) I was falling off the pace and maxing out my HR by 10 miles there and it took until mile 17 until I gave up the ghost (already 2 minutes off goal pace). I'm just saying I will know by 10k if I even have a chance of sub 3. I know how these things are supposed to feel at that stage and how they are not...

    BTW you are on for that bet. I can never resist a wager :)


  • Advertisement
  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    I think lack of experience cost me in Manchester, that's something you have plenty of.

    I'll be interested in hearing what you mean by that. We were speculating on our 'long run' on sunday that you might have pushed a bit hard early doors, especially between HM and mile 20??


  • Registered Users, Registered Users 2 Posts: 1,617 ✭✭✭overpronator


    I know its only Monday but best of luck with it, really hope it falls into place for you on the day.


  • Registered Users, Registered Users 2 Posts: 3,545 ✭✭✭tunguska


    menoscemo wrote: »
    Don't read into it that I am not going to give sub 3 my best shot. If it's on it's on. If I am still there at 20 miles I'll be prepared to hurt don't, worry.
    I have done the kamikaze before in Berlin 2011 and it hurts :) I was falling off the pace and maxing out my HR by 10 miles there and it took until mile 17 until I gave up the ghost (already 2 minutes off goal pace). I'm just saying I will know by 10k if I even have a chance of sub 3. I know how these things are supposed to feel at that stage and how they are not...

    BTW you are on for that bet. I can never resist a wager :)

    I think if you tried for the sub 3 by running even splits you'd die a death. Why not leave the door open but at the same time make sure you dont blow up. If you're working off a 92 minute half then I think the best approach would be to run the first half in 97minutes and go for it after that. I mean 97 minutes should see you very comfortably to the halfway point and not in any trouble whatsoever. You'd be chasing it all the way to the finish and theres nothing that accelerates you more than passing loads of people and there'd be no shortage of them in London. You may not end up with a sub 3 but you'd definitely come out with a big negative and a decent time, it'd be a lot more fun aswell.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    tunguska wrote: »
    I think if you tried for the sub 3 by running even splits you'd die a death. Why not leave the door open but at the same time make sure you dont blow up. If you're working off a 92 minute half then I think the best approach would be to run the first half in 97minutes and go for it after that. I mean 97 minutes should see you very comfortably to the halfway point and not in any trouble whatsoever. You'd be chasing it all the way to the finish and theres nothing that accelerates you more than passing loads of people and there'd be no shortage of them in London. You may not end up with a sub 3 but you'd definitely come out with a big negative and a decent time, it'd be a lot more fun aswell.

    Sounds like Fun, but no way i am selling myself short :)
    I know I 'raced' a 1:32 half but I was sick. I'd like to think I could still race well under 90 on a good day.

    Last year I went through half in 1:30:59 and felt very comfy, I reckon I am at least in the same shape and on the right day a bit better. PB from then is 3:04. If i go out in 1:37 I will need to come back in 1:27 just to get a PB and 1:22 to break 3. Given that my Half PB is 1:26 I wouldn't be giving myself much chance :p. London is a definite positive split course by the way. The first half is very easy, the 2nd half is just 'easy'.

    BTW finally got round to reading your old log today in work for the first time (after all the talk over the years) that was short and sweet. I can also see why you closed it down so quick. Much the same reason I don't pot much in mine.


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    +1. Maybe 97 is a little slow but his point is a good one IMO. Going out harder that current fitness allows rarely pays off, not through lack of guts at the end when youve to hang on, but because you exhaust your glycogen earlier in the race.

    The closer your pace is to your LT pace, the higher the proportion of glycogen to fat being burnt. Simple as that. Going out a what feels like marathon pace and then dropping the hammer like you never have before after 20 miles at least has a chance of success (and a strategy you can control).

    Would love to see you do it.


  • Closed Accounts Posts: 2,642 ✭✭✭TRR


    Meno decide on the pace yourself. Ditch the heart rate monitor, as far as I can see it will do you no good. So what if your heart rate is 10 bpm up on normal rate. I'd rather not know that. Plays on your mind. It's technically a race at the end of the day!


  • Advertisement
  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    TRR wrote: »
    Meno decide on the pace yourself. Ditch the heart rate monitor, as far as I can see it will do you no good. So what if your heart rate is 10 bpm up on normal rate. I'd rather not know that. Plays on your mind. It's technically a race at the end of the day!

    Exactly lads. We can hypothesise and talk ****e here all day but it won't make a shread of difference on the day. As I stated I will be going out at what feels to be the right pace and having a glance at the watch after 10k and take it from there. That for me is the correct strategy.

    Dave I have never looked at my HR during a race and never will. I wear the monitor but never display the data in real time. I am not a feckin triathlete or something ;). I will have a look after the race one loaded to garmin connect (in this case about 4 days later when I sober up ;)).

    I know I mentioned my HR in my update but that was checked after the fact, not during the run. I haven't paced myself off HR since January.... I think that early in the programme it can be a good strategy with regards running to your current fitness. later in the programme you just have to run by feel.


  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    menoscemo wrote: »
    I'll be interested in hearing what you mean by that. We were speculating on our 'long run' on sunday that you might have pushed a bit hard early doors, especially between HM and mile 20??

    no - nothing earth shattering I'm afraid - just things like really managing the last 2-3 miles when it gets tough. I don't really have too much experience of that.

    things like knowing where you are on the race - when my hammer went I only had about 800m left but thought I had about 1.5miles (signage was very poor-but I didn't check the other screen on the watch)

    Taking salt tabs before you need them :o - that sort of thing.

    btw - my 5m splits were (34.03/33.54/33.48/34.07/35.05/9.10) so from 13-20 was fine.


  • Registered Users, Registered Users 2 Posts: 1,852 ✭✭✭pgmcpq


    While you are around (!) - best of luck sub-3 or not this time.


  • Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Best of luck Meno, enjoy the day. London's a great buzz. How do we track you, apart from sending the local Connemara water diviner over to track you!

    TbL


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Best of luck Meno, enjoy the day. London's a great buzz. How do we track you, apart from sending the local Connemara water diviner over to track you!

    TbL

    I am sure the lads will be tracking us on the London marathon thead, they were last year!! My number is 31952 anyhow.


  • Advertisement
This discussion has been closed.
Advertisement