Great running on Saturday, sorry I was a bit behind when you branched off, see you next time.
Cycling: 10km into work.
Running: 10km Recovery
This was supposed to be Recovery and Speed but I was no mood for strides after leaving the office at 9pm.
Running: 16km VO2 Max
5 x 1200m @5km-race pace. This felt quite good!
Cycling: 10km home.
Day of Rest (from running)
Cycling: 20km commuting
Running: 18km Medium-Long Run with Vagga. Another great morning run out to Poolbeg Lighthouse and down to Blackrock
Running: 6km Recovery
Did strides this morning since I missed them on Monday. What a hot morning!
Running: 32km Long Run
I was all set to go down to Connemara to do the Choose Your Distance event as part of the Connemarathon but was working until late again on Friday night so I reluctantly stayed in Dublin.
I was in no mood for running the mountains, or from Howth to Dún Laoghaire, so I decided to just go out the door, run for 10 miles and come back.
I ran towards the Phoenix Park, but the traffic lights crossing the N4 didn't go in my favour so I went up the N4, into the War Memorial Gardens, saw that there was a nice cycle lane and footpath along the Liffey, ran that to Chapelizod, over Knockmaroon Hill and continued on along the Liffey all the way to Lucan!
I didn't manage my nutrition/hydration well. I didn't drink a sup of water until 14km which really cost me in terms of HR towards the end of the 32km. It was a negative split by 3 minutes, but it felt really difficult.
Another day of rest. It's officially Taper Time
Cycling: 20km commute
Running: 9.87km Recovery
I actually did this as part of Rith 2012, a relay run around Ireland collecting money for Irish voluntary organisations. Good fun!
Cycling: 10km to work.
Running: Missed my run as I was working until 10pm
Running: 13km VO2 Max into work. Good fun!
Cycling: 10km commute home. Was working until 9.30pm
Cycling: 10km commute into work.
Runnin: 6km Recovery and Speed. I did the strides at quite a clip. My knee was quite sore at the end.
Running: The plan was a 5-mile time trial into work. I was dehydrated, hungry and tired, and still thought I could get a PB for 5 miles. I gave up less than 4km in as I was just not feeling it, despite being more or less on target. I would usually berate myself for giving up but I think it was a wise move.
In hindsight, I realised:
- I hadn't eaten since 3pm Thursday
- I drank less than a litre of water in the previous 24 hours
- I ran quite hard less than 12 hours previous.
- I have done 17 hours of overtime over the past 4 days.
On the one hand I learned nothing about perseverance and seeing the time trial through. On the other, I learned that I haven't been smart about my first week of tapering and looking after myself.
The plan for the weekend is 5-mile time trial tomorrow (with proper nutrition and hydration today) and 26km Long Run on Sunday.
Work has been mental for the past few months and will be for another one or two, so if I want to give myself the best preparation for Connemara, something will have to change. Don't know what yet!
Edit: New shoes for the marathon just arrived. I now have 7 pairs of Brooks Adrenaline GTS!!
5 miles Time Trial, Take 2
Much better than Friday's attempt thanks to proper nutrition & hydration. It wasn't a PB but I was very happy with the effort - 38:50 over nearly 100m of climbing (was in Galway and did the route of the Spiddal 8km race).
25.61km Long Run
Had a bit of trouble with my stomach this morning - not from drink! I had a bowl of pasta at 9pm last night without any source of protein. Will try having the pasta at 7pm next week with a bit of meat to help absorb the carbs. Had a big bowl of porridge 90 minutes before the run, went down well!
Anyway the run was OK, despite taking a few wrong turns and having to stop to check out the GPS map on my phone. 3 hail showers, some cold spells and a few spells of splitting sunshine - a lot of weather! Legs felt quite sore at the end. I hope it's from the hills today (175m) and the time trial yesterday.
Good luck at the weekend boss - not a bother on you
Work has been mental - no time to update log.
Cycle: 10km commuting
Running: 11km General Aerobic and Strides
Cycle: 10km commuting
Cycle: 10km commuting
Running: 13km VO2 Max (3 x 1600m)
I've seen this session described as 'brutal'. It was grand. I actually really like these sessions!
Cycle: 20km commuting
Running: 8km Recovery & Strides
Running: 19km Medium-Long Run
Was in Belfast, ran along the Lagan towpath. Beautiful place to run. First time running with Gel belt. Felt really comfortable! I was looking at HR more than pace. HR on target, pace near Marathon Pace Legs kind of sore Sunday evening, may have been from the bus journey back to Dublin.
Cycle: 20km commute
Running: 10km Recovery
Had laptop in my running bag!! Hard to keep the HR down because of the weight and the heat.
Missed my run because of travelling to Belfast, again!
Running: 11km Dress Rehearsal
3km warmup, 4km PMP, 3km cooldown.
PMPs felt very comfortable (one breath every four steps)
Have had a mental week so far. Not conducive to tapering or marathon preparation. Big deadlines at work. Did a proofreading course in Belfast on Thursday so have travelled a lot already. Have dropped 4kg in the space of a week Don't know if that's good. This is the lightest I've been since I was 18
Can't believe the race is 48 hours away Time to get excited!
Best of luck on Sunday Micilin, you have done some great training. Enjoy it and you will reap the rewards
Go n-eireoidh leat Dé Domhnaigh, bá bhreá liom é a dhéanadh ach b'fhéidir an bhlian seo chugainn nuair a bheidhs mo gluaine in ann aige.
Ádh mór leat!!
Go raibh maith agaibh! On the train now. Missed yesterdays 8km as I didn't want to aggravate my first sore throat in 12 months. Feeling much better and rested today. Moderately large pasta feed for lunch today and then a 6km run.
Dodgy stomach (as usual).
Porridge, toast, coffee and apple juice for breakfast.
2 bananas in the 2 hours before the start.
Over the race itself I had 4 litres of water and 4 Isogels.
My pacing strategy was to run between 5:30 and 5:41min/km (3:52 – 4:00hr marathon time), running the faster KMs in the first half and giving myself time to tackle the hills at a comfortable pace in the second.
These KMs were easy enough. I settled into a rhythm early and remembered what P&D said about conserving mental energy during the first half for the second half. For me this was focusing on the pace and ensuring that I wasn’t going too fast. Quite a lot of people passed me on this section (including a hipster-looking fella wearing Levis 501s and retro glasses), but I was happy to have space for myself, something I didn’t have in the crowds of the DCM.
During the first KM I had a brainwave for an arithmetic plan and I kept with it for nearly all of the race. My first KM was 5:29min, the second at 5:27min. So at the end of the 1st KM I had -1 second in my head, and at the end of the 2nd KM I had -4 seconds to remember. I kept going adding and subtracting each split to this tally, which was to be added to 3hr52min at the end. It didn’t take a lot of energy to do the maths (I am relatively arithmetically challenged!) so it’s something I will use again.
Finished this section congratulating myself on doing 25%! Felt like a big percentage compared to how good my legs felt.
The start of this section was the right-hand turn towards Leenane. The first bit was uphill and the rest had a bit of a headwind. I tucked in behind bigger runners for shelter and started passing a few people on the hill. The leading female ultra passed me a little bit before Leenane but wasn’t much faster. I noticed everyone sticking to the right-hand side of the road (probably because of the road traffic), but I took as straight a race-line as possible, moving whenever there was traffic. It started getting very warm at this point. The atmosphere in Leenane was great, plenty of locals out! My time going through the half-marathon mark was bang-on target for 5:30min/km pace which was a nice surprise.
From Leenane up to the 20-mile mark was great. My plan was to follow P&D’s guideline of not letting the pace slow down from a lack of concentration. I also wanted to allow myself a little bit of extra time for the hill, but it only amounted to two kilometres of 5:43 and a 5:49. I passed out more and more people, (including the leading female ultra a few times) and before I knew it I had reached the 20-mile mark.
I pictured myself running my 10km home from work which made me realise how little was left to the finish line. To be honest, all I can remember from this point was just passing nearly everybody in sight (mostly half-marathoners). There were quite a lot of walkers on the HOTW, more than I saw last year during the half. I allowed myself to slow down by one minute per km and right enough my heart-rate barely went higher than average. The first km down from the HOTW was slower than I had hoped, probably because I had lost my rhythm slightly. But as I felt good I just pushed harder, bringing my pace down to 5:23 and 5:06, and then 4:42 for the final 330 metres (close to my 5-mile race pace!). I think I was only passed by 3 runners (ultras) in the final 20km. The race couldn’t have been more perfect for me - no wall, stomach cramps,twisted ankles or demons telling me I couldn’t do it! One to remember.
Having had the goal for the past 18 months of completing one marathon and doing a sub-4 marathon, I'm suddenly in no-man's-land. A sub-3 hour marathon would be one thing I would love to achieve some time in my life, but obviously that's not going to happen any time in the next few years! So in the grand scheme of things it's all about bringing down the marathon time bit by bit.
In terms of another goal for 2012, I have been contemplating the Dingle Marathon for a number of reasons: great scenery, tough hills, and it fits in nicely in the calendar, giving me plenty of time to recover from Connemara. No alternative marathons appeal to me for 2012. On the other hand, maybe now would be a good time to take a break from marathons and focus on building speed over shorter distances.
The Dún Laoghaire Bay 10km on the August Bank Holiday would be nice. It's local, there are a few 'hills', and I have my eye on a 12-week plan by P&D. My 10km PB is 48:01 which is my best PB over the various distances according to McMillan. Maybe I could bring that down to 45 or more?