ROAD TO BERLIN

OBWON

I lve looking around at other peoples training logs so I have decided to start my own and maybe some people might like to look at mine.

As you might be able to tell from the title I have entered the Berlin marathon on the 20th September 2009. Still a bit of time to go before the big day.

I have been running about 5 months. I am not the quickest of runners but I enjoy it. In June 2008 I weighed 19 stone 10 lbs. I now weigh about 14 1/2 stone. Still a bit to go before I get to my desired weight.

I have ran in two races the Dungarvan 10 in Feburary and the Ballycotton 10 in March. I did Dungarvan 10 in 91.50 and I did Ballycotton 10 in 89.03. A nice improvement because in Ballycotton I did a terrible final two miles.

I do all my training on grass so as to try and minimise injury. I do all my training by time spent and heart rate and by laps of the pitches. I don't know the lenght around the pitches beacuse there are a couple joined together. But I try and run for a lenght of time and not distance and I record my average heart rate.

My training logs will have lap times and average heart rate.

Please feel free to ask questions, leave a comment or just throw abuse at me. I am open to everything.

There is another guy who runs the same nights as me so I do a few laps with him. But he is much quicker than me. He ran Ballycotton in 60.38. So way out of my league. But when I see him I will try and run a couple of laps with him at the pace he is doing then leave him go and do more later on.

OBWON

Long Run:

Lap 1: 7.31
Lap 2: 7.26
Lap 3: 7.32
Lap 4: 7.29
Lap 5: 7.42
Lap 6: 7.46
Lap 7: 7.48
Lap 8: 7.51
Lap 9: 7.49
Lap 10: 7.47
Lap 11: 7.49
Lap 12: 7.44

Total Time 92.18
Avg HR: 159

As I said above I don't know exactly what distance I am more concerned about time on my feet and the HR.

OBWON

Lap 1: 7.42
Lap 2: 7.43
Lap 3: 7.22
Lap 4: 7.08
Lap 5: 7.14

Total Time: 37.09
Avg HR: 151

This run was shorter than I had planned but something came up and I had to leave. Run felt comfortable.

Bally8

Welcome OBWON. Best of luck with the training and wow well done on that amazing weightloss!

TheRoadRunner

OBWON wrote: »

In June 2008 I weighed 19 stone 10 lbs. I now weigh about 14 1/2 stone. Still a bit to go before I get to my desired weight.

Wow, fair play to you. Looking forward to your log. Are you following any particular program ?

OBWON

Lap 1: 6.19 (Ran 1st lap with friend who is much quicker than me but I think by running a couple of laps with him will also make me quicker)
Lap 2: 6.59 (this was back on my own)
Lap 3: 7.13
Lap 4: 8.28 (stopped to tie shoelaces)
Lap 5: 6.43 (again with friend)
Lap 6: 7.13 (on own again)
Lap 7: 7.26
Lap 8: 7.12

Total Time: 57.38
Avg HR: 153

I really enjoy running with my friend for a couple of laps because he really pushes me becaus on my own I don't run that fast so I think it is good for me.

OBWON

Lap 1: 7.15
Lap 2: 7.09
Lap 3: 6.30
Lap 4: 6.29
Lap 5: 6.37
I ran laps 3,4,5 with my friend while he went off and did 10X400 repeats. I was very happy because first time I kept with him for 3 laps. Even though it was only his warm up it was way quicker than what I can run.
Lap 6: 7.21
Lap 7: 7.25
Lap 8: 7.30
I was tired after lap 5 so had to take the pace down a bit.

Total Time: 56.19
Avg HR: 161

OBWON

Bally8 wrote: »

Welcome OBWON. Best of luck with the training and wow well done on that amazing weightloss!

Thanks very much Bally8. Appreciate it. I hope you enjoy the log.:D

OBWON

TheRoadRunner wrote: »

Wow, fair play to you. Looking forward to your log. Are you following any particular program ?

A guy I know is designing me a training program when I meet up with him next so I haven't got it yet. When I do I will post it here.
At the moment I run 5 days a week.
Since the start of this week I am trying to make all of my shorter runs longer. I used to run Tuesday, Wed, Thur for 30 mins, Sat for 40 mins and Sun for 1 hour and take Mon and Fri off I am trying to change that.

This week I will start off with
Sun: 90mins
Mon: Swim
Tue: 40mins
Wed: 60mins
Thur: 60mins
Fri: Swim
Sat: 60mins

As you know yourself when things pop up you will have to change your schedule.

I hope to be increasing these times spent on my legs most weeks.
Correct me if you think I am wrong but I believe marathon training is all about time spent running.

I will also try and vary the paces of my runs so I am not running at the same pace all the time. Some quick and some slower.

SUNGOD

hi OBWON best of luck with your training and log
looks like there will be a few of us in berlin this year

TheRoadRunner

SUNGOD wrote: »

looks like there will be a few of us in berlin this year

I'm seriously thinking about doing Berlin myself. I reckon the OH will have a fit though

Woddle

Best of luck OBWON, you had me at Berlin. I'm also guilty of signing up for this one, its a fantastic marathon.
As regards marathon training and time spent running/on your feet. Your right to a point, you should be content with building a base and with 18 weeks to go get a little bit more specific and perhaps find a marathon schedule thats right for you, alot of people on this site are HalHigden/Pfitzinger followers

OBWON

I wasn't planned to do a run tonight but I have to work Sunday so I moved my long run to Saturday and my Saturday run to tonight.
I tried to do 2 laps warm up and 2 laps cool down with 4 quick laps in the middle trying to go neg on all of the 4.
Lap 1: 7.29
Lap 2: 7.45
Lap 3: 7.01
Lap 4: 6.57
Lap 5: 6.44
Lap 6: 6.53
Lap 7: 7.43
Lap 8: 7.32

Total Time: 58.06
Avg HR: 161 (81%)

I didn't like the lap 2 time would have liked it to have been closer to lap 1 time.
I also didn't like that Lap 6 was slower than 5 really wanted it to be quicker. But I was happy that I competed it because I was a bit tired going out. Now the long run tomorrow to look forward to.

OBWON

Moved my long run from Sunday to today so here it is.
The legs felt heavy so I was expecting much after yesterdays hard run.
Lap 1: 7.32
Lap 2: 7.28
Lap 3: 7.28
Lap 4: 7.33
Lap 5: 7.32
Lap 6: 7.25
Lap 7: 7.28
Lap 8: 7.38
Lap 9: 7.33
Tried to push home for the last three laps but which had a bad efect on the last two laps
Lap 10: 7.11
Lap 11: 7.48
Lap 12: 7.44

Total Time: 90.25
Avg HR: 165 (83%)

I wasn't happy with the HR a lot higher than I wanted. But it may have been that because of last nights run.

OBWON

Played 18 holes of golf 2-6 so I was taking a big chance going for a run at 6.30 but I said I would because I would have no other opportunity for the night to go for a run. So I set off and did 8 laps. Here are the times:
Lap 1: 6.17
Lap 2: 6.44
Lap 3: 7.10
Lap 4: 7.19
Lap 5: 7.16
Lap 6: 7.13
Lap 7: 7.06
Lap 8: 6.48

Total Time: 55:56

Happy with this time. Even though the laps time are a bit all over the place. I tried to fast start and finish fast.

OBWON

Went for another run on the grass. Trying to run as much as I can on the grass as possible. So here was my 8 laps from tonight. The fastest 8 laps to date that I have done so I was very happy with that.

Lap 1: 6.58
Lap 2: 6.32
Lap 3: 6.26
Lap 4: 6.27
Lap 5: 6.33
Lap 6: 6.47
Lap 7: 6.51
Lap 8: 7.07

Total Time: 53:46

OBWON

Felt good today and was looking forward to run. Was happy with the run decided to go out faster than usual and go a bit slower with the last few.

Lap 1: 6.20
Lap 2: 6.22
Lap 3: 6.20
Lap 4: 6.29
Lap 5: 6.42
Lap 6: 7.14
Lap 7: 7.19
Lap 8: 7.17
Lap 9: 7.20

Total Time: 61.26
Avg HR: 159(80%)

OBWON

My internet connection has been down at home for ages so through pure laziness I haven't got around to get it fixed but it is finally fixed. Training has been going very well. Currently doing about 40 to 45 miles a week and hoping to increase that but still have plenty of time.

I have done two 13 milers the last two weekends in times of 1:59:54 and last weekend at 1:59:00. Happy enough with that and didn't feel under too much pressure with that.

I did the castlemartyr 4 mile road race last week did it in a time if 30:21. Very happy with that, my splits for the race were:
Mile1: 7.34
Mile2: 7.32
Mile3: 7.46
Mile4: 7.29

This is a sign that I am improving because about 2months ago I ran a mile has hard as I could and only got 7.50.

I then did the stride by the tide 4 mile beach race last night. The time wasn't too bad because you would expect it be much slower than road but I was very disappointed with my mile splits. Went out way too fast and paid for it later in the race.
Mile1: 7.18
Mile2: 7.55
Mile3: 8.03
Mile4: 8.08
Total Time: 31:24

Just a quick question for the experienced boards members. Can a short 4 mile race like this be counted as speed work or not? Would be interested to know peoples views.

OBWON

I did 7.2miles tonight on grass. Felt good today.
Avg Pace: 8.23 min/mile
Avg HR: 152

OBWON

Tonight I ran the Mallow AC 5 mile road race. Nice course one or two small drags but nothing too serious. I again went out a little quicker than I had hoped for but the first mile was ever so slightly downhill. Here are my mile splits:
Mile1: 7.14
Mile2: 7.31
Mile3: 7.45
Mile4: 7.48
Mile5: 7.36
Total Time: 37.55
Avg Pace: 7.34 min/mile
Avg HR: 157

SUNGOD

taking in to account the slight downhill starting off your splits are still fairly even.
good stuff obwon

OBWON

SUNGOD wrote: »

taking in to account the slight downhill starting off your splits are still fairly even.
good stuff obwon

Thanks sungod. I was thinking about it afterwards and maybe it wasn't as bad as i had originally thought.

OBWON

I did 8miles tonight on the road. There was a few from the club going on the road so I decided to join instead of go on the grass.
Distance: 8miles
Avg Pace: 8:07 min/mile

OBWON

It was long run day today. Here are my details.

Distance: 14miles
Total Time: 01:59:04
Avg Pace: 8.30 min/mile
Avg HR: 151

I couldn't believe how fast I ran in comparision to my other long runs to date. I must have just been full of energy today. Just putting this into perspective I ran ballycotton a month and a half ago n 89mins. For this I had an average hr of about 165. I know I have lost weight since then but I was shocked by that.

OBWON

I did 8 miles tonight. Legs felt heavy after the 14 yesterday. But I was happy I did it.

Distance: 8miles
Time: 66mins
Avg Pace: 8.15 min/mile
Avg Hr: 155

OBWON

I am doing the BHAA 6 mile in Ringaskiddy tomorrow night so I did an easy run tonight on grass. The pitch where I ran was like a swamp but I got through it anyway.
Distance: 6.4miles
Total Time: 57mins
Avg Pace: 8.54 min/mile
Avg HR: 135

OBWON

Just back from the 6 mile BHAA race in ringaskiddy. very tough course. There was a lot of pulls that take a bit out of you every time.
The race was a big struggle for me. I knew I was in trouble when I did my 2 mile warm up. Legs felt incredibly heavy.
After 1 mile in knew I was in trouble the legs weren't moving at all and it was a complete slog. The rain didn't help matters either. Here are my splits.

Mile1: 7.28
Mile2: 7.44
Mile3: 7.34
Mile4: 7.48
Mile5: 8.17(this mile was a disaster. couldn't believe it was so slow)
Mile6: 7.56
Total Time: 46.50
Avg HR: 165
Avg Pace: 7.48min/mile

OBWON

Legs felt ok after the race yesterday so decided to go for a semi long run>

Distance: 11.34miles
Total Time: 96mins
Avg Pace: 8.27 min/mile
Avg HR: 149

OBWON

Well just ordered myself a Garmin Forerunner 305 off the internet. I hope it arrives soon.

OBWON

I was fed up of driving the car after my run to see how far I had gone. I will be saving myself money on petrol.

OBWON

Legs felt incredibly heavy and tired tonight. I couldn't get going at all. I suppose after the race Wednesday night and doing 11 miles last night I couldn't expect much more. Tonights run was also on very soft and mucky ground.

Distance: 6.4miles
Total Time: 55.32
Avg Pace: 8.40 min/mile
Avg HR: 149

Looking forward to rest day tomorrow.

OBWON

Long run this morning. I felt good after the days rest yesterday. I will have my garmin forerunner by Tuesday. I can't wait for that.

Distance: 14 miles
Total Time: 1.58.29
Avg Pace: 8.27 min/mile
Avg HR: 150

OBWON

Legs felt very good after yesterdays and was looking forward to todays run. I did it on grass. Ground is becoming slightly firmer again but is still a bit mucky and slow.

Distance: 8miles
Total Time: 66.25
Avg Pace: 8.18 min/mile
Avg HR: 150

OBWON

Only managed 4 miles tonight. Wasn't actually planning on doing anything so I suppose 4 is better than nothing.

Distance: 4miles
Total Time: 32.23
Avg Pace: 8.05 min/mile
Avg HR: 145

OBWON

Just got my Garmin Forerunner 305. Now time to set it up.

OBWON

My first run with the Garmin Forerunner 305. What a piece of kit. I have a race tomorrow night so didn't go mad but still did a nice bit.

Distance: 8 miles
Total Time: 1.06.49
Avg Pace: 8.20 min/mile
Avg HR: 153

OBWON

Just back from the 5 mile road race in Midelton. A bit windy but nothing serious. Nice course a quick opening mile and a quick finish one or two small hills in the middle but nothing too bad. I knocked 1 minute and 8 seconds off my 5 mile time from two weeks ago so very happy with that.

Mile 1: 6.58
Mile 2: 7.16
Mile 3: 7.37
Mile 4: 7.36
Mile 5: 7.15
Avg HR: 163
Avg Pace: 7.21 min/mile

Total Time: 36.47

OBWON

Just a recovery run tonight after last nights race. I actually felt ok so held myself back and ran grand and steady.

Distance: 7.52miles
Total Time: 65.46
Avg Pace: 8.42
Avg HR: 144

OBWON

Long run this morning. Felt strong at the end so very happy with that. Lovely morning for a run. Really enjoyed it.

Distance: 15 miles
Total Time: 2hrs 10mins
Avg Pace: 8.40min/mile
Avg HR: 144

blah

Good work, this is the kind of pace I'm doing and I'm happy with that. I've got the 405 and I love it.

OBWON

blah wrote: »

Good work, this is the kind of pace I'm doing and I'm happy with that. I've got the 405 and I love it.

The garmin forerunner are the greatest invention of all time. Can't believe how good it is. I use the Training Peaks software and find it good.
Best of luck with your blog

OBWON

Run tonight was on grass after the 15miles on the road yesterday. A bit of a struggle but got through it ok.

Distance: 8miles
Total Time: 1.07.42
Avg Pace: 8.27 min/mile
Avg HR: 147

OBWON

Went on the grass tonight. Felt good so went a little further than had planned to.

Distance: 10miles
Time: 01.24.34
Avg Pace: 8.27 min/mile
Avg HR: 148

kennyb3

hope your taking a rest day soon. 8miles, race,7.5miles, 15 miles, rest, 8, 10 is quite a bit of running esp at this stage of your training. 8 miles a race and 7.5 miles then 15 miles seems crazy to me. maybe a 4 mile recovery, do your 10 then and push the 15 back to when you did the 10.

just you dont wanna do an injury or burn yourself out

OBWON

kennyb3 wrote: »

hope your taking a rest day soon. 8miles, race,7.5miles, 15 miles, rest, 8, 10 is quite a bit of running esp at this stage of your training. 8 miles a race and 7.5 miles then 15 miles seems crazy to me. maybe a 4 mile recovery, do your 10 then and push the 15 back to when you did the 10.

just you dont wanna do an injury or burn yourself out

I treat the race as a speed session and not a race. I don't do any other speedwork for the week if there is a race on, I treat that as it.
At the moment I am doing about 50miles a week. Do you think that is too much.
I do have a bike coming so I might introduce a bit of cycling and possibly take out a run but haven't decided yet.

Gringo78

OBWON wrote: »

At the moment I am doing about 50miles a week. Do you think that is too much.
I do have a bike coming so I might introduce a bit of cycling and possibly take out a run but haven't decided yet.

I don't think thats too much, especially considering you do a lot of your training on grass so reducing risk of injuries plus also you do a lot of quality 'base' training, keeping the heart rate low so not wearing yourself out, getting the miles in. For a person new to running, I think you need to concentrate on that type of training for a long time before thinking about speedwork or the like.

Considering you are still probably losing weight, stick to the way your training at the moment, plus doing the 4/5 mile races and you'll see continual improvements. I don't think you need to switch to a specific marathon training program for another few weeks and the training you are doing now would put you in a condition half way through most intermediate plans. Well done.

kennyb3

OBWON wrote: »

I treat the race as a speed session and not a race. I don't do any other speedwork for the week if there is a race on, I treat that as it.
At the moment I am doing about 50miles a week. Do you think that is too much.
I do have a bike coming so I might introduce a bit of cycling and possibly take out a run but haven't decided yet.

not too much, didnt realise the race was just a speed session, was just concerned with the amount of miles immediately post race if you were going flat out in a race. i.e you d need a rest day or more of a short recovery day post race and to put the long runs back a bit further. keep up the good work!

OBWON

Gringo78 wrote: »

I don't think thats too much, especially considering you do a lot of your training on grass so reducing risk of injuries plus also you do a lot of quality 'base' training, keeping the heart rate low so not wearing yourself out, getting the miles in. For a person new to running, I think you need to concentrate on that type of training for a long time before thinking about speedwork or the like.

Considering you are still probably losing weight, stick to the way your training at the moment, plus doing the 4/5 mile races and you'll see continual improvements. I don't think you need to switch to a specific marathon training program for another few weeks and the training you are doing now would put you in a condition half way through most intermediate plans. Well done.

Thanks very much Gringo. I was thinking of starting my marathon specific training about 12 weeks out from Berlin.

OBWON

kennyb3 wrote: »

not too much, didnt realise the race was just a speed session, was just concerned with the amount of miles immediately post race if you were going flat out in a race. i.e you d need a rest day or more of a short recovery day post race and to put the long runs back a bit further. keep up the good work!

I appreciate the comment kennyb3. I know what you mean about racing and having to take an easy day the day after it.

Woddle

Is this your first marathon obwon

OBWON

Woddle wrote: »

Is this your first marathon obwon

It is my first marathon