sub 1:40 half marathon

osnola ibax

right then, last Sunday I did the Wexford half, my first race, in a time of 1hr 54 mins. So thats the benchmark! I started strongly, about 8 min miles for the first 7 - 8 but then faded over the later half of the course. I'm blaming the good weather on the day which I think made me dehydrated (I ended up walking for a few minutes aswell in the last couple of k's). I started running in Jan but missed a couple of weeks training due to illness, I never did any running before then. Anyway I'm a relative novice but now that I have a time to beat, well I wanna beat it.

My goal is 7.5 minute miles for a half marathon sometime in the future, to get in in under 1:40. I haven't trained this week yet and the stomach feels a bit crook but hope to get out for runs on Sat and Sun. I'd like to see if I can reach my goal and how fast I can do it so this is my log.

By the way I am a 29 yr old male. I've posted a couple of times in boards recently and love the atmosphere of the community here so I've deceided to do this training log. All advice is more than welcome. Thanks.

spurscormac

Best of luck with it.

One piece of advice I can give - if you feel something hurting, even if it goes away after a while, but returns on further training runs - DONT ignore it, get to a doc/physio.

I ran through the pain for about 3 weeks too long, thinking it would be ok, but eventually had to concede it wasn't good & needed to seek professional help.
Requires a few weeks off & now I'm missing the start of main goal of the year, the Galway 5k series.

If I'd gone and had it looked at 3 weeks earlier, I'd be back training now and able to make all the races (maybe not in PB time, but at least fit to run them).

Training specific advise, I'll leave to the experts.

ultraman1

welcome to the logs,

SUNGOD

hi osonola ivax
best of luck with your training and log
only advice i can give you is be consistent and sebsible with your training and you will improve.
the beauty of running is that you will get back what you put in.
and of course..enjoy yourself:D

osnola ibax

quick update: training has been going terifically well, clearly if I am to attain my goal then nutrition is going to be key - plenty of complex carbs and protein. So before I start in to the training I want the ole temple to be stocked with the right foods. To this end I drank 7 pints of hops and barley on Friday night and followed this up with a plate of fried rashers, sausages, pudding, eggs and beans providing me with the required protein. Now obviously all of this, and the chicken curry will need time to settle into the system, as will the corrot cake so I thought it foolish to run today. I'll be lightening tomorrow though.

Sosa

you score some peach of a goal today osnola !

osnola ibax

Sosa wrote: »

you score some peach of a goal today osnola !

a proper footballer, what about man u though, I thought the thing was blown wide open again today after half time in old trafford, but losing hope now

osnola ibax

ok first post half marathon run today, 6.7 miles - 58.5 mins, 8.7 min miles, bit disappointed in truth, seem to have lost a bit of fitness in the last week, good to get the miles under the belt though, first 20 mins were tough but grew into it after that, think i'll have to be doing some speed work at some stage, right foot is niggling at me again, I had about 4 - 5 treatments on it with physio leading up to half last Sunday, can't afford to be seeing him again so hopefully its just a twinge

chinguetti

Hi Osnola, not too long running like yourself (nearly a year) so a couple of things that i found useful when i started off.

What half marathon are you aiming for? Pick one and give yourself a target to run toward. This way your training will have a focus as will you.

Run a couple of 10 kms races before your big day. Very useful way (i find) to know how the training is going and also get you used to running in races such as ignoring the rush at the start and pace yourself to your goal.

Limber and stretch the temple like it was going out of fashion.

If you run a slow training session, don't worry. Most of my training runs compared to races are usually a minute a mile slower. Save yourself for the big day, not for the training.

Happy running and hope you achieve the aim.

osnola ibax

Hi chinguetti, that's really sound advice, I would like to start running 10 k races and I don't give enough time to stretching at all, I'd say realistically based on my progress so far, that I'm aiming for the sub 1:40 for Wexford 2010. In the mean time a mate of mine and I are planning to go to Achill in July. I believe that's very hilly though so won't be setting any records there. I also plan to do the Dublin adidas series half in phoenix park in September so I hope to see improvement there. Just need to keep running and watch the right foot

osnola ibax

5.2 miles today, found it a real slog, thats the last time I wear a running jacket aswell, it was just too warm. It felt like I was going really slowly but I was surprised when I measured it at 8:21 min miles. I think I gotta start treating those as tempo runs from now on and slow my regular runs to about 9 min miles and also to a fartlek run in the week. Foot was niggling me during the run again but its not stiff when I get home and its grand to walk on the next day. It a pain on top of the foot around the big toe area. I've had it checked by a physio and he reckons its not a stress fracture of the metatarsal. He says that the foot just gets "locked up", has anyone experienced this kind of injury. I think i also need to do some miles on grass just to take some pressure off. I'd say i'm quite a heavy runner - not very elegant.

Not sure about the achill half now, €60 plus accom is a bit steep and really its not a run to set a time, it'd just be for the laugh and the bbq after so need to assess the priorities. I'm also away the weekend before so don't think missus would be too happy. Defo gonna aim for Dublin Half in September though. Also I notice today that its exactly 6 months to the real thing.......... holy contemplation batman

osnola ibax

need to change the name of this thread to DCM Training '09. I've decided to go for it - the big one. 6 months training - no problem with a little help from amadeus and Hal Higon. Haven't trained for last two days due to commitments but can't wait to get out tomorrow. I'm just feeling slightly paranoid about doing all my training on the roads because of potential injuries. I think I should be doing some training on the grass but I dont fancy doing laps of a pitch or similar. Anyway, I am excite.

osnola ibax

Just back in from easy run, what a lovely evening, 5.7 miles - 50.5 mins, 8:51 miles, felt grand, and foot felt ok

asimonov

osnola ivax wrote: »

need to change the name of this thread to DCM Training '09. I've decided to go for it - the big one. 6 months training - no problem with a little help from amadeus and Hal Higon. Haven't trained for last two days due to commitments but can't wait to get out tomorrow. I'm just feeling slightly paranoid about doing all my training on the roads because of potential injuries. I think I should be doing some training on the grass but I dont fancy doing laps of a pitch or similar. Anyway, I am excite.

Best of luck with the training for your first marathon. I wouldn't be too worried about the roads, just watch the camber and try to avoid concrete paths! Look forward to reading your updates.

osnola ibax

Thanks asimonov, I am dead excited about it, I purposely held back today and tried to run a bit lighter so I was delighted to be under the 9 min miles, I felt like I could have gone 13 miles at that pace and that's where I need to be to go sub 4, I'm gonna continue in that vein for a while bar maybe 3 milers when I think I'll push myself a bit harder, I was thinking about following one of the hh intermediate programmes because of the extra mileage in the long runs, but maybe that's reaching too far for my first

asimonov

I used hh intermediate 1 for my first in march for the same reason. I enjoy the mileage and you get a good feeling of confidence from doing the extra long runs, just build slowly!

osnola ibax

Sounds good to me, yeah I am gonna really pace myself with training for this one. By the way, well done in my home town of wex, that's an inspirational time for a novice like me. My mate came in 1:31 and he was thrilled, and it was very warm, crackin time though mate and good story about centra and water

osnola ibax

Up early this morning out for run at 7, 3.3 miles, 27.25 mins, 8:15 min miles, tough

osnola ibax

6.7 miles this morning, 57.3 mins, 8 min 33 sec miles, went out nice and easy and finished strongly, nice run

osnola ibax

Last weeks tally - 20.9 miles, today I ran 5.2 miles, it was tough going, really warm night, 44 mins, 8.5 min miles approx, few aches in right foot and knee

MrCreosote

osnola ivax wrote: »

need to change the name of this thread to DCM Training '09. I've decided to go for it - the big one. 6 months training - no problem with a little help from amadeus and Hal Higon. Haven't trained for last two days due to commitments but can't wait to get out tomorrow. I'm just feeling slightly paranoid about doing all my training on the roads because of potential injuries. I think I should be doing some training on the grass but I dont fancy doing laps of a pitch or similar. Anyway, I am excite.

Good work on entering. Hoping to do the DCM myself.
Getting pumped thinking about it even 6 months out

osnola ibax

Thanks mr. Creosote, really looking forward to the challenge

osnola ibax

Ran on grass for first time today, really enjoyed it actually, easy on joints and will do more, 4 laps of local race course which is apparently 1.25 miles a lap, so that's 5 miles in 47.5 mins, or 9.5 min miles, serious head wind on half of course, and maybe it's slower on grass, easy recovery though

osnola ibax

i'm just back in from my yasso 800s, goldarn it, I didn't time the splits properly, I was stopping the stop watch at the end of each 800 and then just starting it again, theres a smell of rage off me. Anywho, I did the 10 yassos and the total time for these was 39 mins, 40 secs.

It was on a 200 metre track, I did the first one in lane 3 starting and finishing at the same point and it was something like 4 mins 13 secs, the second was also done in lane 3 and it was a little faster, then I moved to lane 1 and it was well below 4 mins, I moved to lane two, again below 4 mins, then I did the last 6 in lane 3 again and they were all between 3 mins 56 secs to 4 mins.

I rang ahead to the track and they told me it was a 200 metre track. There were 4 lanes and no tapering on any of the lanes. Now obviously the outside lane 4 will be longer than the inside lane 1, thats why I split the difference and did the majority in lane 3. Should I take it that the outside lane is 200 metres or the inside one.

This is copied from the DCM Mentored Thread

osnola ibax

5.2 miles tonight, 43 mins, thats 8min16sec miles, felt strong tonight and no foot pain, woohoo, had a rubbishy day in work today, prob due to heavy enough weekend of booze, but that helped, think i felt the benefits of the yassos at the weekend

osnola ibax

back up at the racecourse tonight, 5 miles, 44.5 mins 8.9 min miles, i'd say its a little longer than 5 miles for the 4 laps, I like it up there, always meet other runners, and a quick howya acknowledges the kindred spirit

osnola ibax

Just back from 4.7 miles, 37.88 mins, 8 min 3 sec miles, that's my fastest ever training run, gonna break the 8 min barrier soon hopefully, interesting thing about tonights run was I used a brand new pair of gts 8s, I have used this model of runner for a while now but these ones were the wide version, felt really comfortable and set my fastest training run, bought two pairs of these on the cheap after a tip from a fellow boardee, thanks for the tip if you r reading this Peckham

thirstywork

Well done on deciding to run DCM.i know it can be daunting running that distance.
Just a few points if like to add without coming across to critical.
you have ran an average of just over 2miles per day since your half marathon and your longest run is 6.7 miles(twice)
Have you a programme to follow?
You have plenty of tiem to get in shape but why not get a structured progaramme and set yourself come short term goals along the way.
Are you still planning on your target time for the half?

osnola ibax

Hi thirstywork, thanks for the input, in terms of the dcm programme my goal is to go sub 4, the half goal may be on the long finger for the mo, but would like to be sub 1 40 for Wexford next year. In terms of my dcm programme I have taken up an offer of mentoring from amadeus who is going to mentor sub 4 sub / 4 30, and my intention is to follow the hal higdon intermediate prog which is 18 weeks long beginning last week in June, until then I just hoped to get 4 - 5 runs a week averaging 20 - 25 miles, I would like to throw in a few 10 mile long runs in the coming weeks aswell as some speed work.

In terms of racing, I think that the adidas race series will be the extent of it for me, that all 3 races.

Do u have any other ideas for a training programme, how much mileage should I be doing in the week, and to be honest, I'd love to go sub 3 45.

osnola ibax

Sunday. Total mileage this week 20.1, just back from 5.2 miles, really slow, think I just did it to get over the 20 miles for the week, anyway took 48 mins 17 secs about 9 mins 17 sec miles. My slow runs are slower than I thought. It's was after a longish weekend though and I just ate sweet sour chick balls with chips and rice and a can of coke, had two three course meals over weekend aswell and good bit of booze, happy enough with run to be honest, it's just started lashing again aswell so did well to get out when I did.

I am really gonna start watching the diet now aswell, and I'm about one more night away from convincing myself that I near a garmin forerunner 405 in order for me to be the best that I can, www.amazon.......

osnola ibax

5.2 miles on grass at local running club - killer, first time out on a week, total time 44 mins, approx 8.5 min miles. The oul back didnt stiffen up though and feels ok now. Been trying to some work on the core in terms of back extensions, sit up, etc. Happy enough, used my forerunner 405 for first time aswell, what a piece of kit.

osnola ibax

5.13 miles, 43.5 mins - 8.5 min miles

thirstywork

the 405 is pure class.bit of a shock when i first started using it as my perception of a 7min mile was more like 7.30ish haha.No shortcuts anymore.what half are you training for?

osnola ibax

thirstywork wrote: »

the 405 is pure class.bit of a shock when i first started using it as my perception of a 7min mile was more like 7.30ish haha.No shortcuts anymore.what half are you training for?

Just had a similar experience, my regular 5.2 mile route is actually 5.13 miles. It also shocked me how much my pace changes when I'm running up hills. I'm not actually training for a half as such anymore, though I will do the one in the phoenix park in September, my main aim now is the full marathon in October, i'm not sure I'll get to sub 1:40 half this year, but next year I hope to, for Wexford my home town

wizwill

hmmmmmm, wexford is a tough hilly course, did it this year, not sure if it PB material

osnola ibax

wizwill wrote: »

hmmmmmm, wexford is a tough hilly course, did it this year, not sure if it PB material

I've never run anywhere else, I wonder how it compares in terms of hills to say the Dublin Half in the park or indeed the full marathon course. I do a lot of training up and down hills, I imagine this will help if I ever get on to a flatter course, I'm kinda hoping the Dublin Marathon course is fairly flat and I will maybe find it a tad easier on the legs and to maintain a consistent pace of, hopefully 9 min miles to get in sub 4

xebec

Well there's very little in Phoenix Park that would compare to the climb up Sinnottstown Lane and to the top of Whiterock Hill in Wexford - that nearly killed me even though I knew what was coming Don't think the full marathon has much that would come near it either...

osnola ibax

Yeah that's a tough hill alright, gave it a go again tonight, 5.7 miles, guess what 8:30 min miles! Stuck in a pace twilight zone

osnola ibax

5.7 miles last night, 49 mins and 4.7 today, 40 mins

Today was ruddy tough, couldnt get going at all, actually wanted to stop and walk for first time ever, i'm sure this happens from time to time but its weird when it does. I'm sure heat and an impact and then the 6 pints last night couldnt have helped.

Gonna try a slow 7 miler tomorrow at marathon pace 9 min 10 sec miles, and see how I get on. Have put up a few pounds cause diet isnt great at the moment, I really need to imrove that, lose a bit of weight and get in good shape to start marathon training proper.

osnola ibax

total mileage last week was 25 miles...

plan for this week is as follows:
Wednesday.. 5.7 miles
Friday..........5.7 miles
Saturday......5 miles approx
Sunday........7 miles

Total...........23.4

I'm just making a note of this because from tomorrow I want to start taking the training up a notch and really concentrate on my diet. In fact from this moment going forward, I think I will log what I eat as well as my weight on a weekly basis. It will act as a log for me where I can see exactly how bad / well i'm eating and improve as I go along. It might also generate some feedback from some more experienced on the nutrition side of things.

osnola ibax

Ok, did my 5.7 miles today, 47mins20, 8 min 20 sec miles, it was warm, pushed it a bit today, did consistent mile splits. Today I ate:
2 x weetabix with milk
Orange juice
Muffin + coffee
Chicken, cheese, tomato and pesto ciabatta
Vegetable soup
Cheese bagel and coleslaw
4 pineapple rings
Bag of fruit and nut mix from aldi

Could do with cutting out the muffin but it's nice for elevenses
Weighed myself this morn and I was 12 st 9,
I am aiming for 12 st 4 come 5 miler in the park in July

Krusty_Clown

just out of curiosity, what height are you?
Dublin is pretty flat with only a couple of hills. Here's an elevation profile. It's flatter than it looks in that profile!

osnola ibax

Oh yeah, I'm 6 foot 1, that elevation profile looks good, no gain greater than 160 feet and over a 5 mile period, I imagine that's like a fairly slight incline, and there is some long slight declines aswell, so all in all very doable. I run up sinnotts town lane most nights, you'll know it from wex, the mile which included that hill took 9 mins 45 secs last night, should b good training, I know there is an equivelant mile downhill aswell which last night I did in 7mins23secs

osnola ibax

Total mileage last week a rubbish 5.7 miles, it's ok I have a new plan going forward.

3.3 miles today, 28.5 mins

osnola ibax

3.3 this morn, 29mins36, easy but hard

osnola ibax

3.3 miles at lunch 28 mins, noice....................3.3

osnola ibax

5.7 this morn, easy, legs never woke up, 50 mins 50 secs, ........5.7

osnola ibax

50 mins.............. 5.7

osnola ibax

49 mins 50 secs, ok run, not helped by brekky roll, lunchtime Indian food and slice of tart, happy enough though, didn't have iPod with me but couldn't get the song "invaders must die" by prodigy outta me head, check it out you'll c wot I mean...............5.7

osnola ibax

Lsr this morning, bloody hell it was warm out there, I sweat buckets. I was really pleased with run though considering the heat. Felt strong in parts, some fair hills around though, Planned to do 10 miles going out but I was passing my house and it was just too warm. Anyway 76 mins, so just over 9 min miles and that was taking it fairly easy, heart got goin on the hills though............8.5

total mileage this week ......28.9

osnola ibax

Right first things first... Damn u garmin and your accuracy, I was much happier going by the cars odometer. My 3.3 mile route is actually 3.2, not a huge difference I know but still about 16 secs per mile slower pace wise. Ok, this is the first day of marathon training proper, I've decided to keep my own log because then I can ramble as much as I want and I'll have the permanent record of my endeavours in chronological order.

I also want to be as honest as I can here in an attempt to stay consistent and to modify what I currently consider to be a bad diet. In other words, when I see that I've eaten scrambled eggs and bacon on toast, lasagne & chips, ice cream, chicken jal frezi and pilau rice with onion bhaji and popadums, and three cokes all in the one day, it might just pursuade me to cop on. By the way that wasn't what I ate on Saturday, honest!

Anyway a good start runwise today, because I ran on the first day really. I ran my 3.3 route, ok 3.2 in 27 mins 9 secs, 8.5 min miles. Because it was a short run, I tried to push myself but the legs didn't respond. Maybe it was the long run yesterday or maybe the energy sapping heat, by jeepers it was warm out there this evening, my t shirt was embarassingly wet with perspiration. I kept going though and was pleased enough.

Diet wise I started really well, bowl of porridge and oj, Anita bean would be proud of me. Then, I went down to shop to get a banana at 11ses today and ended up taking a detour to coffee shop and got sausage, bacon & scrambled egg on toast and a black coffee......., what the hell? My first day of the programme and falling of the rails by 11 o clock, bill o herlihy would tell me I was the architect of my own down fall. I had a sambo for lunch followed by kit kat chunky (love them), and grilled chicken, new spuds and beans for dinner so not too bad after that. Will defo have a banana for 11ses tomorrow, no. 1 fitness food according to ms bean.

Onwards and upwards................. 3.3