The sacrifices will payoff for you, no worries. But you're up way past your pre-marathon bedtime!
Thanks for the encouragement Dory Dory! If it's worth saying once, it's worth saying four times!
Getting to bed before 12:30am on a Friday evening is an immense improvement over non peak-training periods (usually helped by a couple of bottles of good beer). So being off the booze is definitely helping with my sleeping habits, my weight is dropping too (I've cut out most crappy food), and I reckon post-run recovery is helped too (less dehydration). Looking forward to enjoying a few beers after the Connemarathon next Sunday though.
Weight is now 72.5kgs. Plan is to be around 71kgs by race time, which is around the same as Chicago marathon, but with the core and weights, I'm already a lot leaner than I was 5 months ago.
Today: 8 easy miles with 7 x strides
Plan is to do a tough'ish long run tomorrow, so opted for some easy miles today, with strides (around 150m at approximately mile pace). Left knee giving me a lot of jip these days, but it's always fine after a mile or two, so I'm not worried about it for the race as long as it holds out until I cross the finish line. I'll treat it to some well deserved TLC, once the dirty deed is done. For the time being, I'll just have to stay away from activities like cutting the grass, and painting the house. It's damn frustrating.
Summary: 8.1 miles in 58 mins, @7:13/mile.
Oh good grief!!! Wow. Didn't realize it had posted 4 times. Sorry.
Nice work on the booze and crappy food. You've inspired me to cut back as well for the next two weeks. If only there wasn't this amazing homemade chocolate meringue pie in my refrigerator right now! I'll just have to pace myself with it.
Any chance you can give us (well, me) an example of your typical days diet? I'm interested to see the intake. My diet is something I'm working hard on at the moment.
Yeah, sure, but it's nothing terribly impressive I'm afraid.
Typical long run or session day:
Porridge with banana, honey and cinnamon and a slice of bread with peanut butter, steaming mug of coffee
One or two pieces of fruit. Maybe another slice of breat and p. butter if it's a 15 mile run.
Lunch: (we have nowhere to buy food at work, so I make my lunch in the morning)
2 x pitta (or a bagel), and one of:
Hummus, tuna, chopped salad, couple of medium potatoes (microwaved), guacamole, etc. Try to keep variety in there. Once or twice a month, I'll grab a Subway.
Two pieces of fruit. Occasionally I'll rob a bar of chocolate from my work-buddy, but that's on the back-burner for the time being.
I used to do 70% of the cooking, but these days, with long work hours, the OH is doing 70% and I'm doing 30%. We both cook pretty healthy though. Probably something like:
Pasta with salmon
Meatballs with couscous
Indian curry with brown rice
Chinese with noodles
My portion size tends to be quite large (big appetite with the high mileage). My youngest had a wheat allergy for a while, so we got into the habit of cooking everything from scratch (no jars or boxes), and thankfully it stuck. Lots of veg with every meal. We tend to buy leaner types of meat, so pork-fillet, chicken breasts, etc. Once a month we'll get an Indian takeaway. I tend to go for the healthier option (fruit rather than cream based-sauces).
Evening: Some biscuits (a weakness). Less now.
Throughout the day: Lots of water. If I'm at home, fruit juice and water. No sports drinks (except I'm trying out Gatorade at the moment, in the build-up to Boston).
Won't change too much, just quantity size will be reduced. Looking forward to going back to more regular beer consumption. I keep up around 50-70 mpw year-round, so weight tends not to be a huge issue. I find if i'm more proactive about finding healthy snacks, I'm less likely to eat crap. I read the compositions on the sides of the packets, and look for a good carb/fat ratio.
It's interesting. Getting the balance right to give you right amount of fuel can be tough. I know guys who took serious jumps in perfromance due to removing certain things from their diet eg weekly pizza treat.
I'm eating quite similar pattern to you at the moment, just less because a) I am fat and need to lose weight and b) I do a fraction of the work you do.
Cheers for the detailed reply.
Today: 20 Mile Long run with stuff!
Didn't want to run a standard P&D long run, and T-runner was kind enough to suggest a long run session, so I figured I'd adopt and adapt it a little. Plan was:
10 miles easy
3 miles repeats: alternating between 2 minutes fast/2minutes easy
6 Miles @pmp
1.5 Miles easy
1.5 miles hard
Or some variant of the above.
I set up the workout in Training Centre and transferred it to the watch. Unfortunately the watch interpreted the 3 miles of two minute repeats as 'do it twice in total', but I didn't figure that out until much later.
Met up with TheRoadRunner, who was on the back of a second place finish in yesterday's urban trail race, and we set off on the easy miles. Good banter, comfortable pace, definitely the most enjoyable section of today's run. It was bloody hot out there, but thankfully TRR had the forethought of leaving water scattered in his many caches around the park, otherwise I'd have shriveled up within a couple of miles. At the end of the 10 miles, the watch beeped the start of the two minute intervals. Unfortunately, we found ourselves at the bottom of a hill, so nothing for it but to run the two minutes uphill. It was about this time that we decided that T-runner was a masochist. The next one was easier, but along Chesterfield avenue the heat was stifling.
We were running the third interval, when I realized that the watch was indicating that we had 5.8 miles left rather than the expected 90 seconds. Sh1teballs. Something had screwed up. I figured it was easier to just stick with it, rather than stopping and fiddling with the watch. TRR didn't fancy it (he'd done the same distance but faster the previous day) so I headed on with the pmp goal, while he went off hunting his hidden water. Not sure if it was the heat, but the PMP miles were a real struggle (starting out a 5:51/mile pace definitely didn't help). Thankfully after 3.5 miles TRR showed-up in the opposite direction toting a bottle of water. Frickin life-saver and just in time for the hill climb too. Struggled on, with thoughts of packing it in, but eventually got the 6 miles done.
I couldn't remember where I'd agreed to meet up with TRR, so I clocked up an easy mile or two, before meeting him back at his club-house, with 20 miles in the bag. Not quite the session I'd initially planned, but still so much more than P&D had asked of me. Not a perfect session, but a good session and another reminder that in the heat I tend to be in a bit of a heap. Weight was down half a stone afterwards, so lots of liquids to catch-up on. Fingers crossed for cool weather in Boston and a few more TheRoadRunners to hand out bottles of water when the going gets tough.
Summary: 20.28 miles in 2:18, @6:51/mile
Nice session. Very jealous - stomach issues saw me abandon my 21 mile with 13 miles PMP, after only 3 miles.
It's nice and cool here in Virginia today...with frost threatening this week. It's been crazy warm thus far this year, but I will keep fingers crossed for cool weather for you in Boston in a few weeks. At least you will be up north, so that will help by several degrees.
Nasty one. Could you try it tomorrow? Still three weeks out.
21 with 13@pmp is a damn site tougher than I was attempting today.
That was my "try again" - this run was scheduled yesterday and was curtailed to a 4 miler for the same reason.
Had planned a two week taper, so still have another week. Next weekend's 18-20 miler was due to be at easy pace. Might have to include 2 x 5 mile at PMP. Haven't done much PMP work, so am lacking confidence in it.
Well done. I died badly in the heat myself even on my revised easier session. Its bad suggesting sessions to others to complete and then not finishing them myself. Complaints dept closed for eveniong unfortunately though!
Seriously, well done on your tenacity. Another weapon for Boston. Added bonus of some heat acclimatisation too. You may need extra recovery after that. If so Make sure to take it: if you have another MLR you can run it very easy or skip it. Anyway youll know what to do yourself. Youve been very thorough in all aspects of this build up. You just need to keep it up and protect youre great form now. You have a tough run next weekend too. Youll need the recovery.
Well done again.
+1 on above, would have been easy to bail on run once I eased off. The other thing to remember is the phoenix park is not the kindest of places to run and is more than an adequate training ground for the hills of Boston
PS there are still 4 bottles of unopened water scattered around the park in ninja hiding places, I'll have to run again there next week to pick them up so I don't get accused of littering.
10 Mile recovery run: Supposed to be a double but the weather was fantastic, so figured I'd stay out for the full ten miles, enjoy the sunshine and work on my weather-proofing base-coat. Ran with work-buddy for the first 6 miles and did the last four on my own. Every time I ran past this elderly portly gentleman, he'd shout out 'great job'. I'm not sure if it was because I had my top off, or because we were out getting some exercise. I feel dirty. Pleasant start to the taper anyway. Even if this week still has a hefty 70 miles, that's still 16 miles off of last week.
Short easy cycle: Because of the clock change, I got home in daylight for the first time, in what feels like 6 months, so I planned an easy cycle to celebrate. My daughter decided she was coming with me, so it turned into a very easy jaunt down to Bray, to skip stones into the sea and admire the swans, and a quick stop-off in the park to do some spins on the bars. I actually think my knee feels a little better after this, so I might give it another bash this evening (after my afternoon intervals), to see if it's just my imagination.
Evening: Stupidly left it a little late to start my core and weights workout (11:50pm) so stupidly went ahead and did it, finishing at around 12:30am, but got into bed with nice warm tired muscles; a recipe for sleep.