Belfast 24hr

Ed Mc · 06-11-2014 11:40AM #1

During my first year of running whilst training for DCM13 I came across the Connemara 100
On Facebook. I followed the event through the night. To me what these runners were
accomplishing was amazing and exciting. From that moment it became a goal of mine to make it to the start line one day.At this stage I had already entered the conn ultra. Ultra running was the direction I wanted to go.

I've run very few races so far and none below half marathon distance yet.
My pbs and goals for 2015 are:

Half marathon 1:32 goal sub1:30
Marathon 3:21 goal sub 3:15
39.3miles 6:08 goal sub 5:30
100km 9:57 goal sub9:30
100miles n/a goal sub 20hrs

For the ultra I've twice used a 50mile training plan which I enjoy. It has also got me to the
Start line feeling confident and prepared.
I can't link yet but will give week one below.

Mon rest
Tue 10miles with 4by1 @tmp
Wed 5miles easy
Thurs 9miles middle 3 @mp
Fri rest
Sat 90min lsr
Sun 3hr lsr

I'll begin this plan at the end of November which will bring me up to the conn ultra in April.
It's a 16 week plan. I'll begin a week early to allow for injury/sickness.
After that I'll decide on a plan for the CNM100.

My races for next year are in order:

April conn ultra
May Belfast marathon
June Portumna 100k
August CNM100
Sept waterside half marathon
Oct Dublin marathon

If I have a successful year and achieve my goals there about then I will
focus on 2016 being my year for the sub 3 marathon attempt.

If you got this far thanks for reading.
I look forward to logging my progress.
I'm currently building miles again in preperation for week one of training
and just enjoying getting out there and running.

Ed.

ThebitterLemon · 06-11-2014 01:28PM

Ed Mc wrote: »

During my first year of running whilst training for DCM13 I came across the Connemara 100
On Facebook. I followed the event through the night. To me what these runners were
accomplishing was amazing and exciting. From that moment it became a goal of mine to make it to the start line one day.At this stage I had already entered the conn ultra. Ultra running was the direction I wanted to go.

I've run very few races so far and none below half marathon distance yet.
My pbs and goals for 2015 are:

Half marathon 1:32 goal sub1:30
Marathon 3:21 goal sub 3:15
39.3miles 6:08 goal sub 5:30
100km 9:57 goal sub9:30
100miles n/a goal sub 20hrs

For the ultra I've twice used a 50mile training plan which I enjoy. It has also got me to the
Start line feeling confident and prepared.
I can't link yet but will give week one below.

Mon rest
Tue 10miles with 4by1 @tmp
Wed 5miles easy
Thurs 9miles middle 3 @mp
Fri rest
Sat 90min lsr
Sun 3hr lsr

I'll begin this plan at the end of November which will bring me up to the conn ultra in April.
It's a 16 week plan. I'll begin a week early to allow for injury/sickness.
After that I'll decide on a plan for the CNM100.

My races for next year are in order:

April conn ultra
May Belfast marathon
June Portumna 100k
August CNM100
Sept waterside half marathon
Oct Dublin marathon

If I have a successful year and achieve my goals there about then I will
focus on 2016 being my year for the sub 3 marathon attempt.

If you got this far thanks for reading.
I look forward to logging my progress.
I'm currently building miles again in preperation for week one of training
and just enjoying getting out there and running.

Ed.

Best of luck with it. I ran the Conn100 in 2012 as my 100th marathon and it wasn't pretty! If I were you I probably wouldn't do the 100k, also try to get in plenty of back to back long runs.

TbL

Ed Mc · 06-11-2014 02:04PM

ThebitterLemon wrote: »

Best of luck with it. I ran the Conn100 in 2012 as my 100th marathon and it wasn't pretty! If I were you I probably wouldn't do the 100k, also try to get in plenty of back to back long runs.

TbL

Thanks TbL. I'll definitely take your advice on board (and anyone else's for that matter).
After my last and first 100km I was back running two days after but I think the effects of it didn't hit until a week or two later. I suppose I've seen many runners go from the Portumna 100k to the conn100 and seen it as part of the training but I wouldn't be in the same league as them.

Ed Mc · 06-11-2014 02:07PM

10 miles
Avg.pace 8:38 min miles
1:24

DogSlySmile · 07-11-2014 01:18PM

ThebitterLemon wrote: »

Best of luck with it. I ran the Conn100 in 2012 as my 100th marathon and it wasn't pretty! If I were you I probably wouldn't do the 100k, also try to get in plenty of back to back long runs.

TbL

Best of luck with the log and goal Ed! I might join you in August depending on how things pan out training wise.

Dont know if I'd agree with TBL on this. I think the 100k would serve as a great prep race for CNM100. You cant recreate the buzz/nerves/atmosphere of a race in training so think the 100k would be a great way to practice everything you will do on the day/night of the 100m.

I do agree about the back-to-back runs though. Will the 100k be your longest training run before the 100m or have you other long training runs planned?

Ed Mc · 07-11-2014 03:58PM

DogSlySmile wrote: »

Best of luck with the log and goal Ed! I might join you in August depending on how things pan out training wise.

Dont know if I'd agree with TBL on this. I think the 100k would serve as a great prep race for CNM100. You cant recreate the buzz/nerves/atmosphere of a race in training so think the 100k would be a great way to practice everything you will do on the day/night of the 100m.

I do agree about the back-to-back runs though. Will the 100k be your longest training run before the 100m or have you other long training runs planned?

Thanks Dogslysmile.
I've no experience of 100mile training or how the race it self will effect my body and mind as the miles build so whatever my approach there'll be a certain amount of guess work involved.

100km was going to be my longest training run. Would you suggest more of these? Back to backs will be part of weekly training building to a 4hr run followed by a 5hr run maybe 3 times in total.
I'm curious would back to back to back runs be beneficial. Also heard people getting up in the middle of the night to do a long run trying to replicate running tired and in the dark.
On the other end of training Brian ankers only ran 40mile weeks in his training.
It's hard to know what to do.

ultraman1 · 07-11-2014 04:35PM

Only train as hard as u can recover.....

DogSlySmile · 07-11-2014 05:41PM

Ed Mc wrote: »

Thanks Dogslysmile.
I've no experience of 100mile training or how the race it self will effect my body and mind as the miles build so whatever my approach there'll be a certain amount of guess work involved.

100km was going to be my longest training run. Would you suggest more of these? Back to backs will be part of weekly training building to a 4hr run followed by a 5hr run maybe 3 times in total.
I'm curious would back to back to back runs be beneficial. Also heard people getting up in the middle of the night to do a long run trying to replicate running tired and in the dark.
On the other end of training Brian ankers only ran 40mile weeks in his training.
It's hard to know what to do.

I havent ran 100m yet so dont want to give you the wrong advice! But I wouldnt go any further than 100k if you are doing your first 100m. Back to backs will be important but adding another long run after that and you could be asking for an injury. I'd probably go a little longer than 4hr + 5hr b2b TBH, at least 6hr + 6hr you will be running for a lot longer than that in CNM100 so better to be prepared!

Ed Mc · 07-11-2014 06:46PM

ultraman1 wrote: »

Only train as hard as u can recover.....

Excellent point! Hadn't looked at it from this perspective.
Congratulations at spartahlon by the way.

Ed Mc · 07-11-2014 06:52PM

Am 30mins yoga (from a book) a few pointers from my yoga teaching sister in law on technique and off we go. Classes would be more beneficial but times don't suit me.

Pm 13.42 miles@ 8:27m/m

ThebitterLemon · 07-11-2014 07:26PM

I know BA and when it comes to marathons and ultras he's a machine.

He's been running marathons for a good few years and has done back to back (ultra), 10 in 10 etc etc. he's not typical and has years of experience.

UM can probably give you better pointers and I'm only giving my subjective non expert opinion, but a 100k less than two months out from a 100 might not end well. Two things to consider:

1. The greater potential for physical injury,

2. The mental effect a poor 100k run might have on your 100 mile race.

Plenty of long back to back, double marathons etc, but you need to build up slowly.

I ran the Conn Race Directors marathon and the next day did the Ultra, and I continued to build from there. I felt in great shape and marathon PD'ed twice while training for the C100, unfortunately the heat on the day really got to me.

Best of luck with it, it's a great experience.

One last thing, a good experienced crew is extremely important.

TbL

ultraman1 · 07-11-2014 08:49PM

Ed Mc wrote: »

Half marathon 1:32 goal sub1:30
Marathon 3:21 goal sub 3:15
39.3miles 6:08 goal sub 5:30
100km 9:57 goal sub9:30
100miles n/a goal sub 20hrs

Am no expert either,but if cnm100 is ur A race,I wouldn't Be too concerned about pb's,times in your other races,treat them all as training runs with the focus on slightly stressing the body and recovering as well and as quickly possible .Knocking 40 mins of ur 39 mile time,although very possible,mite knock u out for 2-3 weeks of training.I wouldn't advise against doin the 100km but i would èrr on thé side of caution and be running it very easy not stressing your hr and with a view to recovery and making the best out of training benifit,......stress,recovery,consolidate..slightly increase stress,recovery,consolidate..and so on.

Ed Mc · 08-11-2014 09:37AM

ultraman1 wrote: »

Am no expert either,but if cnm100 is ur A race,I wouldn't Be too concerned about pb's,times in your other races,treat them all as training runs with the focus on slightly stressing the body and recovering as well and as quickly possible .Knocking 40 mins of ur 39 mile time,although very possible,mite knock u out for 2-3 weeks of training.I wouldn't advise against doin the 100km but i would èrr on thé side of caution and be running it very easy not stressing your hr and with a view to recovery and making the best out of training benifit,......stress,recovery,consolidate..slightly increase stress,recovery,consolidate..and so on.

Your expierence allows you a certain amount of expertise at the very least (along with many here).
My approach will determine my success so to speak.
Thanks for the input. I haven't been using the hrm as a training guide yet so I must make more use of it.

Ed Mc · 08-11-2014 10:54AM

40mins stretching + foam rolling

Ed Mc · 09-11-2014 01:50PM

About a year ago I did a heart rate test( not very accurately)
Resting heart rate was 60
Maximum heart rate was 178

So I decided to re-test today.
I possibly did too much before the test.
Or did the test incorrectly but these are the results.

.5 mile warm up
Dynamic stretches
2mile @8:52 hr142

Hill repeats:
600metre hr182 Elve.165ft
500metre hr183 Elve.133ft
400metre hr189 elve.128ft

1mile @9:47 hr141

Current rhr 57
Current mhr 189

Ed Mc · 10-11-2014 07:58AM

9miles @8:54 min miles

Ed Mc · 11-11-2014 07:46AM

.5mile w/u
Dynamic stretches
5mile @7:27m/m
.5mile c/d
Static stretches

Ed Mc · 12-11-2014 07:49AM

9miles @9:04m/m

Ed Mc · 14-11-2014 11:40PM

Thurs
Rest

Friday
10miles @8:02 m/m

Ed Mc · 15-11-2014 08:01PM

10miles @7:50mm avg. pace

Ed Mc · 21-11-2014 03:36PM

Sunday 16th
Rest

Monday 17th
9miles @8:43 min/mile

Tuesday 18th
5miles @8:01 min/mile

Wednesday 19th
Rest

Thursday 20th
12miles @8:45 min/mile
Hr 141
Elev. 650ft.

Friday 21st.
13miles @9:10min/mile
Hr 139
Elev. 1057ft.

Ed Mc · 24-11-2014 09:58PM

Sat 22nd
Rest

Sun 23rd
9miles @7:39 min/mile

Mon 24th
5miles @8:10 min/mile

Ed Mc · 25-11-2014 07:59AM

7mile@ 9:17 mm

Ed Mc · 26-11-2014 09:27PM

8miles @7:42 min.mile

Ed Mc · 05-12-2014 01:33PM

Thurs 27 Nov tue 2 Dec
Sick

Wed 3rd
8 @ 9min.mile

Thurs 4th
14 @ 9min.mile

Fri 5th
15 @ 8:35 min.mile
Last 3 @ mp

DarByrne1980 · 05-12-2014 11:04PM

Ed Mc wrote: »

Thurs 27 Nov tue 2 Dec
Sick

Wed 3rd
8 @ 9min.mile

Thurs 4th
14 @ 9min.mile

Fri 5th
15 @ 8:35 min.mile
Last 3 @ mp

Dats a really nice week of running there. fair play 2 you. 14 mile followed by 15m. great stuff.

Ed Mc · 06-12-2014 08:00PM

5miles @ 9:42 min. Mile

Ed Mc · 07-12-2014 12:08PM

5miles @ 9:10 min. mile

Ed Mc · 09-12-2014 09:37PM

10mile w/6 by 1mile @ tmp off 90sec. recovery

2mile w/u
6:50
6:40 (downhill, wind behind)
6:49
6:50
7:23 (uphill wind head on)
6:48
2mile c/d

Miles year to date 2001
Runs year to date 238

Ed Mc · 10-12-2014 09:14PM

5miles @ 9:20 min mile

Ed Mc · 11-12-2014 08:26PM

9miles @ 8:12 min.mile
Middle 3@ mp

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