Good Luck with this weekends LSRs

Domer

Hey Folks,

Most marathon training programs have their longest LSR this weekend before beginning a 3 week taper into DCM. I am planning doing 20 tomorrow.

So... for those embarking on their longest run (ever) this weekend, and venturing into unknown territory... GOOD LUCK.

This is the second last rung on the long ladder.

Domer

scottreynolds

Domer wrote: »

Hey Folks,

Most marathon training programs have their longest LSR this weekend before beginning a 3 week taper into DCM. I am planning doing 20 tomorrow.

So... for those embarking on their longest run (ever) this weekend, and venturing into unknown territory... GOOD LUCK.

This is the second last rung on the long ladder.

Domer

thx good luck to you to --

My run starts at 5pm tonight.. Aiming for 20 but may do more if I'm enjoying myself around Howth. Have lights at the ready for the slog home on the dark busy this weekend so have to do it early.

sideswipe

*Sigh*

I never thought I'd be jealous of other people running 20-22 miles on a blustery weekend but I am!!! Had some problems with my shin this week so am pushing the LSR back till next Tuesday in the hope it clears up, if it doesn't I may have to pull out which will be a real kick in the go nads.
Good luck folks

christeb

Sunday morning 20m for me, plan is to drive into town and take in the last 17m of the Marathon route, might see some of you out there!

rainbow kirby

20m for me, contemplating heading the 2.5 miles to Terenure, doing the last 11 of the route and then the 6.5 back home from the city centre.

geld

sideswipe wrote: »

*Sigh*

I never thought I'd be jealous of other people running 20-22 miles on a blustery weekend but I am!!!

Me too!! I am not running the DCM for the first time in 5 years (no kitchen pass was sanctioned as we have a new arrival in the house!). TBH I miss the LSR. In addition I just seem to be moving from injury to injury to catching colds.

I so wish I was planning for a LSR t'morrow - so get out there go for it and enjoy it! You could be like me nursing a sore ankle and feeling sorrow for yourself. :rolleyes:

Jealous Geld.

The Davestator

20 miles in the am for me. Omni park shopping centre to Howth & Back. Hope the wind is not too strong!

Thanks OP

sarsfieldsrock

I will be doing the Galway bay marathon. starting at 10:30 and just might catch some of the walkers from the half marathon. Will be trying for 10 min miles but I think I will be glad to get round with the wind forecast. Didn't bring too much wet gear but its not really cold yet thank god.

scottreynolds

scottreynolds wrote: »

My run starts at 5pm tonight.. Aiming for 20 but may do more if I'm enjoying myself around Howth. Have lights at the ready for the slog home on the dark busy this weekend so have to do it early.

Yah -- Done it. It was a dark night but had a head torch around Howth Hill trail/. Saw some kids having a bonfire by my friends house (on private property) so called the guards. Good training -- I was so slow though -- about 10 minute miles. My excuse was running with a head torch and a backpack isn'y conducive to speed. I was out for 3:20 and felt fine all the way - never tired. Am this morning though -- right off to the west of Ireland for a break -- Hope I get a run in.

Git101

Juat getting ready to head out for a 20 miler.

30 minutes ago the wind was driving the rain sideways but it has stopped raining now and the sun is trying very hard to make an appearance.

Please, please stay dry for the next 3 hours ..........

MisterDrak

Yep, Doing a 20M myselt tomorrow morning. Had a few glasses of wine watching the X-Factor, so hope that it doesn't interfer with the latter stages.

Will be doing the Raheny - Clontarf and out to Howth and back route, if anyone is interested.

Hopefully the wind on the coast road wont be to bad. The remaining alchol in the blood stream should keep me warm.

Raging_Hull

Did my 22M this morning:rolleyes:. Feel sore now mind you. Weather conditions were horrendous . Gale force winds, pounding rain for a while and very wet running shoes:(

There was loads of other runners out this morning many of whom I presume were doing their last LSR today before the DCM. Here was my route. Did we exchange nods?

nerraw1111

Cheers OP.

Did my 20 miles today, was shattered afterwards.

Currently on holidays so my 20 miles was around the running mad streets of Tokyo. My route coincided with a race, so had the company of hundreds of runners to urge me on.

The last 4 miles were an effort but i'm putting that down to the humidity and 28 degree heat.

Good news is that I am looking at a sub four hour race which i'm chuffed about. Altho, at one stage, after checking my time and miles done, i reckoned i was on for a 3 hour race! Before completely dying on my arse an hour or so later.

henryporter

Just back after 20 miles around Carrickmacross. Should have taken a gel at mile 14 instead of 15 - the quads started complaining then. happy enough with the time 3.04, so looks like I'm on for sub 4hrs in the DCM - better head over to that thread and post my time. Lovely morning for a run. Well done everyone else who got through it this weekend!

The Davestator

Raging_Hull wrote: »

Did my 22M this morning:rolleyes:. Feel sore now mind you. Weather conditions were horrendous . Gale force winds, pounding rain for a while and very wet running shoes:(

There was loads of other runners out this morning many of whom I presume were doing their last LSR today before the DCM. Here was my route. Did we exchange nods?

You probably meet me and my two mates on our 20 miler - it may have looked like we were just standing chatting, but if looked carefully enough you would see that we were actually moving!!:D

Sosa

Did 22 myself yesterday,really tired from 20-22 but thats to be expected i suppose.
Severe winds for the first 8,not to bad after that thankfully.
Thats all the hard work done now folks.
45,35,25 for the next 3 weeks before D-Day :eek:

Bobby04

Did 20.6 miles this morning with 13 at pace, and over some very hilly countryside. It was a beautiful morning, but a very tough run and I really found the last 2 miles extremely tough, but somehow managed to hold the pace. I really feel like I need a taper now
Also, I feel sorry for the folks who had to do their LSR yesterday morning - this morning I'd say was much more suitable weather! Anyway, well done to all.

n-dawg

Just back from a lovely 21miler.

Out to howth from town then an extra lap of howth and back into town by dart ;-)

Weather was fantastic, not to hot or cold and legs felt strong till the end. Im doing another one next weekend because I've always found that a 3 week taper is too long. I put on too much weight and end up feeling very slow for the first half of the race

mattym

Did a 20 this morning. Delighted the weather wasnt anything like yesterday morning, was lovely to be out. Got to 18 very comfortably and found the last 2 mile a little tough but very happy with it overall. Did it in 2:58 but doubt i'd get under the 4 hours, training has been fairly erratic. Anyone here doing another lsr next weekend? My longest before today was 16 so i think i'll go for another 20 next week.

ct_roy

did my first 20 miler today - actually did close to 21

cracking afternoon/evening for a long run.
really enjoyed it up to about mile 14 or 15 when the going got tough
miles 18-20 were an absolute killer. legs are feeling very sore now.

have not done as many lsr's as i should have
longest before today was 16 miles.
this is my first marathon - should I taper now or is an 18 miler next week a good idea?

here's my route
http://runkeeper.com/pub/act/Vmt7UYKrmonoe7ntkXjO

average_runner

Did 21 in phoenix park on sat morning, had the wind in my face on the hills and the s bends in the park and then it decided to lash rain. Have to say it went really well did it in 3:06 and plenty left to go on. Thats 3 20 or plus runs and a 18 and 19 so should be ok on race day. Fingers cross!

Domer

Did 20 miles on Saturday morning. Did it at an average of just under 8:40. I felt good the whole way, and my last few miles were as comfortable as the first few. This run, coupled with my 1:44 last week in the half has left me in a quandry as to what pace to run the big one. Guess I have some soul searching to do!

eliwallach

20.8 miles on Sunday morning.
Beautiful morning.
3:00.00 exactly.
The question was: would I have been able for another 5 miles + when I finished?
Physically, my legs were beginning to feel "it" at that stage and were becoming heavy.
Mentally, it's hard to imagine running another 5 miles when your mind has been programmed for 20 miles.

On the 26th, my mind will be programmed for 26.2miles so that should help with the mental side of things.

MisterDrak

Did my 22 miles yesterday in 2:59. Did the Raheny, Fairview, sutton, Howth loop. At a push probably could have done another 4m. Took 2 jelly babies, one at 14 one at 17. Seemed to help!

Big time rest day today.

smmoore79

Got my 20 miles done too in 2hr 36 mins. Suffered badly in the last 3 miles, almost stopped on the 19th mile but continued to shuffle to the finish. Had to cycle to the Phoeno from lansdowne road which may explain why i was so wrecked for the last few miles. The thought of another 6.2 miles puts the fear of god up me!! Another 20 miles next week, hope it goes better. P.S if anyone found a silver house key while out jogging in the Phoeno, its mine!

Aimman

I held off until tonight to do my 18M. Ita a modified version of the marathon starting near terenure that chops off the section from Trinity up to Dolphin's barn. So when I get to the finish line, I'll head to the canal and run along it until I get to Crumlin, where I'll join the route until my starting point in Terenure.

Not pushing for anything further then the 18M, cos I did 26.2 last Sunday at the Donegal Mooathon, so, think I'm ok with distances, just need to give the legs one last stretch before the day.

Looking forward to a nice dinner to warm me up when I get back in the dark.

rainbow kirby

Got my 20 miles done in about 3:30 yesterday, certainly feeling the aftereffects this morning! Going upstairs on the bus was NOT happening.

Roadpounder

Did my last lsr this weekend,it was my third 20 miler, previous 2 ran in approx 2hr 40 mins. Have been training on my own,but went with a friend yesterday who is also doing marathon. Took us 3hr 15mins, he has been sick all week, but wanted to go, but struggled all way round. He told me to run on but couldnt felt bad:o.

My question is, dont think i got the benefit of the 20mls, should i do another lsr next weekend,or will my taper be too short.

Aimman

Roadpounder wrote: »

Did my last lsr this weekend,it was my third 20 miler, previous 2 ran in approx 2hr 40 mins. Have been training on my own,but went with a friend yesterday who is also doing marathon. Took us 3hr 15mins, he has been sick all week, but wanted to go, but struggled all way round. He told me to run on but couldnt felt bad:o.

My question is, dont think i got the benefit of the 20mls, should i do another lsr next weekend,or will my taper be too short.

From what I know, the LSR is not something that should be achieved at any particular fast pace, its an endurance training for distance rather then pace, so the fact that you did the 20M will be sufficient. Your overall pace should not be affected from yesterday.

n-dawg

Aimman wrote: »

From what I know, the LSR is not something that should be achieved at any particular fast pace, its an endurance training for distance rather then pace, so the fact that you did the 20M will be sufficient. Your overall pace should not be affected from yesterday.

+1

Its more about getting your body used to covering the distance. I never ware a watch on my LSR's, just let my legs decide the pace!

RedB

mattym wrote: »

Did a 20 this morning. Delighted the weather wasnt anything like yesterday morning, was lovely to be out. Got to 18 very comfortably and found the last 2 mile a little tough but very happy with it overall. Did it in 2:58 but doubt i'd get under the 4 hours, training has been fairly erratic. Anyone here doing another lsr next weekend? My longest before today was 16 so i think i'll go for another 20 next week.

Aiming to do 20 LSR next weekend as I've only got to 18 so far and am playing catchup. Emphasis will be on the slooooow!:)

louthandproud

Did 20 yesterday, was first time getting that far for DCM '09 as I previously struggled badly after 15-16 miles and hadn't made it past 16.5 prior to yesterday. I had given myself an extra days rest this time so that might have helped.

Anyhoo I was thinking given the above that I should perhaps go for another 20 miler next week. Is that a good or bad idea, is one 20 miler plus 4 x 15+ milers enough? And concentrate on normal tapering down at this stage.

potsy11

Got 21 done on Sat 2'50". Did most of the course but got lost from Inchicore to crumlin rd. Got back on track after that but took a right instead of a left on terenure rd east from Fortfield rd. Dont know where I ended up! Got a taxi back to town to my car.

I hope to god the wind is not as strong as Sat. Going up Crumlin rd is a long 2-3mile drag and with a headwind is a killer.:eek::eek:

That was my 4th 20+ miler in the last 5 weeks. 13 more runs in the next 21 days and then its game on!

Peckham

potsy11 wrote: »

Going up Crumlin rd is a long 2-3mile drag and with a headwind is a killer.:eek::eek:

You can be guaranteed that going up Crumlin Road will be into a headwind on the big day! No matter how little wind there is, or which direction it's blowing in, Crumlin Road always has a headwind!

kennyb3

As in cycling the best thing to do with a headwind is get some cover i.e find a small bunch ahead and take shelter. do your turn at the front tho

Sara83

I did 20miles on Sunday, perfect weather! Did the addidas half marathon route followed by the first loop again. Really enjoyed it and I now have the confidence that I can do the full 26.2! Bring it on!

tunguska

Roadpounder wrote: »

Did my last lsr this weekend,it was my third 20 miler, previous 2 ran in approx 2hr 40 mins. Have been training on my own,but went with a friend yesterday who is also doing marathon. Took us 3hr 15mins, he has been sick all week, but wanted to go, but struggled all way round. He told me to run on but couldnt felt bad:o.

My question is, dont think i got the benefit of the 20mls, should i do another lsr next weekend,or will my taper be too short.

I'd go again if I was you. I think a 3 week taper is way too much. 2:40 is a decent time for 20 miles so I think you'd more than have the capacity to knock out another 20 miler this week, maybe even a 22-24miles.

entropi

Got in a 21.5 miler there yesterday and am very pleased with it for my first one that distance:) Done in 2h45min and apart from a slight niggle in the knee, all is fine! Managed to try out two of the Hi-5 gels also, one before the run, one at 12miles with no ill effects so i guess i'm getting some of them for the DCM;)

Gotta love running in Phoenix Park, switch from grassy to tarmac terrain in less than a second!!

ronanmac

Arghhh, last LSR last night, disaster! Was supposed to do my 20 miler on Saturday but due to a work trip abroad that went horribly wrong, didn't get back home til Sunday, and was too shagged to do anything on Monday.

Went out last night at about 7.30, beautiful night, no wind or rain, full moon, perfect for running. Still wasn't feeling 100 per cent from my work gig and kind of had an ominous feeling about the run from the start. Was to do 20 at 8.50 pace, set off grand but started slowing down drastically after 14 miles. Freezing cold (and I never feel cold while running), I threw in the towel after 17 miles.

Am following the Furman FIRST programme, so this was supposed to be my 5th 20 miler. I had actually done three previous to this, and Gaelforce in lieu of the fourth. Seriously p*ssed off that I failed to complete the last biggie of the training programme, essentially the pinnacle of my year's training (am aware that the marathon is actually the real pinnacle!). The previous twenty milers went ok, either hit my target or slowed down near the end but had enough in the early miles to make my target.

Am now wondering about my whole approach to the marathon and looking for quality boards advice . The Furman programme (using a table not unlike McMillan's to figure out my target time) suggested I train for a 3.45 marathon. Personally, seeing as my PB is 4.28, I would have been happy with a 3.59.59 but went along with the programme and hit all the pace/distance targets til last night. My unoffical plan was, considering how I have nearly always slowed down in the latter stage of marathons and LSRs, was to ignore the 8.35 pace needed for 3.45, and aim for something between 8.45 and 8.50, still giving me enough leeway to crash, burn and stumble in under 4.

So... (a) is this a dumb plan and should I re-evaluate the whole thing from scratch, (b) should I say to hell with it and aim for 3.45, (c) should I cop on and join the sub 4 pace group and hope I make it, or (d) should I go with my unscientific 8.45-8.50 stumble home plan?

Sorry about the long rambling post, hope this makes some sort of sense...

scottreynolds

ronanmac wrote: »

....... and hit all the pace/distance targets til last night.

I wouldn't take one workout out of context. The stresses and tiredness from other parts of the life contribute to your tiredness. Also its not as easy to run at night -- not sure if its true or just psychological. I ran 10 miles last night and I had the same as you I was tired and stopped often but I put it down to a tough week last week.

As for target pace I'll leave the answer to the qualified people.

Krusty_Clown

For my first marathon I did 5x20 mile runs, and finished in 3:25. For my most recent marathon I did 2x20 mile runs and finished in 3:00. I wouldn't worry too much about missing those last three miles. If you were cold, you may have been suffering a minor illness, and you were far wiser to call it a day (better to miss three miles of training than 7-10 days).

I certainly wouldn't change my target based on that small mishap, but if you fancy going out at 4 hour pace, and picking up the pace as you go on, I'll see you at the start line. I'll be the one with the balloon.

Krusty_Clown

tunguska wrote: »

I'd go again if I was you. I think a 3 week taper is way too much. 2:40 is a decent time for 20 miles so I think you'd more than have the capacity to knock out another 20 miler this week, maybe even a 22-24miles.

Eek! :eek:

Remember, what's good for tunguska, might kill a mere mortal lesser man.

Woddle

Krusty_Clown wrote: »

Eek! :eek:

Remember, what's good for tunguska, might kill a mere mortal lesser man.

I still havn't gone further than 13.1 since Berlin and with a xc race on Sunday that I want to be fresh for, I've decided I'll try do 15-18 miles on the 12th/13th, I just don't know whether I should be aiming to do it fast or slow?

Roadpounder

Krusty_Clown wrote: »

Eek! :eek:

Remember, what's good for tunguska, might kill a mere mortal lesser man.

Might try a 20 miler again,as I am mortal and a lesser man;)

tunguska

Krusty_Clown wrote: »

Eek! :eek:

Remember, what's good for tunguska, might kill a mere mortal lesser man.

I understand what you're saying Krusty, and I'd be in agreement with you in that, whats good for one man wouldnt necessarily be good for another. . Having said that I still think looking at roadpounders time for the 20mile he did that he'd be well able for another one before the marathon and still have sufficient time to recover. But again, I understand Everybody is physiologically different and ultimately has to find their own way.

Did my own long run yesterday and I have to hand it to the lads, they really know how to pick their days. Horrible, very difficult conditions. But I suppose its all good and serves to toughen me up. We did 24 miles and I have to say it flew in. Feeling a bit heavy legged today but ok none the less. Definitely gonna knock out one more long one before the big day. Maybe next thursday another 24miles, that'll leave 10 full days to recover which will is plenty of time.

ronanmac

Cheers for the advice, folks. Think I'll aim for running somewhere in between 8.45-8.50 pace until I start crashing and burning, and then try and hang onto Krusty for dear life when the pink sub 4 hour balloon passes me by!

Krusty_Clown

ronanmac wrote: »

Cheers for the advice, folks. Think I'll aim for running somewhere in between 8.45-8.50 pace until I start crashing and burning, and then try and hang onto Krusty for dear life when the pink sub 4 hour balloon passes me by!

In that case, I hope you won't see the pink balloon until after you've finished your race. I also hope that the balloon won't be pink!