Becoming a Real Runner

RacoonQueen

menoscemo wrote: »

Well she did say she was going to flush the 'gunk' out

Proper lolz moment there.

digger2d2

RacoonQueen wrote: »

I was going to save myself for you, then yer missus told me it'd take more than 45 minutes to get you prepared for that.

Jeez, her watch must have been fast that day

RacoonQueen wrote: »

Wouldn't be able to squeeze you into my busy schedule...

I've heard it being called by many names but ''schedule'' is a first to me, I did hear it was pretty busy though!

menoscemo

I haven't done one of these for a few weeks, so I decided to get to plan and do a nice longish midweek run in after work today. Started with a lap of tymon park then up to marlay for a lap then back again. First half was predominantly uphill and the second half the opposite, hence it was a bit faster. Finished well with everything feeling good, though I was happy to get a drink of water when I got back to the car. I'm definitely pretty much back to normal now.

14.4 miles @8'37 pace (144 av HR)

WTD 4 Runs 34.5 miles

Month|No. of days Runnning|Miles
January|28/31|256.3
February|24/28|236.9
March|23/31|221.9
April|22/30|150.2
May|25/31|198.5
June|24/30|173.2
July|28/31|269.4
August|18/25|181
Total|191/238|1727.9

Oisin11178

You fancy a stab at 3.30 the weekend?

menoscemo

Oisin11178 wrote: »

You fancy a stab at 3.30 the weekend?

If I do, it'll be unconventional.
I'm planning a mix of easy and PMP miles, not sure in what order or what proportions. Maybe 10 easy (8'30-9'00), 10 PMP (7'15) and 6.2 cool down. I was originally thinking 20 easy and 6.2 PMP, we'll see how I feel on the day.

RacoonQueen

If you're feeling better - theres a mile race out in alsaa on Saturday. Might be worth a shot to better your last one?

menoscemo

9.8 miles today in the park with the boards group. Nice easy pace (9'24). Massage last night was pretty painful :eek:, hopefully the legs will be in good shape for tomorrow.

WTD 5 Runs 44.3 miles

Month|No. of days Runnning|Miles
January|28/31|256.3
February|24/28|236.9
March|23/31|221.9
April|22/30|150.2
May|25/31|198.5
June|24/30|173.2
July|28/31|269.4
August|19/26|190.8
Total|192/239|1737.7

menoscemo

Longford Marathon

The Plan
This was a training run for Berlin. I got to practise everything that I plan to do there. I took a Gel today at the start and 1 at every water station thereafter until I had all 7 taken (they are 130kcal gels, so thats nearly 1000kcal). That really served me well today as there was no fatigue or slow down. I wore the shoes I plan to wear in Berlin (Saucony Kinvaras). The water was in cups today so I got to practise drinking the water with a straw as well, apart from there being too few stations and little in the cups, this also went well.

As for the race the plan was to break it down into 3 parts: 10 miles easy, 10 miles @ PMP (7'15) and 6.2 miles easy at the end.

The Race
Part 1 : travelled down with Oisin 11178 and kandikane and they were planning a 3'45ish marathon, heading out at 8'30 pace so I went with them. We had great craic as usual and the miles were steady. After 9 miles I kicked on a bit and put in a 7'48 mile so the transition to PMP wouldn't be too much of a shock. Splits: 8'34, 8'32, 8'27, 8'19, 8'34, 8'27, 8'22, 8'27, 7'48 for 10 miles in 84 minutes (8'24 pace)

Part 2 I just kicked on and started zooming through the field, it was great craic as everyone thought I was a relay runner. I was expecting to feel pain at some point but it never came, the gels must have really gave me a boost. I passed about 70 peopel I reckon, some of whom normall beat me in shorter races. It was a real confidence booster Splits: 7'10, 7'09, 7'11, 7'13, 7'09, 7'10, 7'07, 7'09, 7'12, 7'17 and 14 seconds for .02. for 10 miles in 72 minutes (7'12 pace)

Part 3 I had allowed for a slow down at the end and frankly didn't care if I had slowed to 10 minute miles, however come the time I felt great and could easily haved continued at PMP and set a PB. However I was very disciplined and slowed. I found myself still doing 7'30's though and had to force myself to slow down. I covered the last 10k in 50:25 (8'04 pace) for a total of

26.25 miles in 3:26:33

Really happy with the run and I now feel much more confident of my target in Berlin. My legs are really not even very sore after the marathon which is a first.

Weekly total 6 Runs 70.5 miles

Month|No. of days Runnning|Miles
January|28/31|256.3
February|24/28|236.9
March|23/31|221.9
April|22/30|150.2
May|25/31|198.5
June|24/30|173.2
July|28/31|269.4
August|20/28|217
Total|192/239|1763.9

rainbow kirby

Nicely done

menoscemo

rainbow kirby wrote: »

Nicely done

Thanks, forgot to add, I was just 2 minutes outside my PB on a training race. Can't get better than that!!

Oisin11178

yeah well done. Pity is wasnt a better experience there today tbh.

TheRoadRunner

Well done today. Did you carry the straw all way around? Never thought of that, did it help? May try that one myself. Found it hard to get enough fluid from cups during Frank Duffy 10.

menoscemo

TheRoadRunner wrote: »

Well done today. Did you carry the straw all way around? Never thought of that, did it help? May try that one myself. Found it hard to get enough fluid from cups during Frank Duffy 10.

Yeah, I wore a money belt (fanny pack as you call it) with 7 gels, electrolytes and a few straws. I was able to get most of the cup down, only a little spillage as I lifted it up towards the mouth. Didn't manage to get any electrolytes into the water though, didn't need them today thank god. I'll have to look into getting electrolye 'pills' (ones you don't have to disolve in water)

kennyb3

Great stuff Meno, 3'26 for a training run. Well set for Berlin

hf4z6sqo7vjngi

Nice confidence booster, 3:10/3:15 certainly well on for Berlin based on that training run....congrats.

menoscemo

Davis Big Limo wrote: »

Nice confidence booster, 3:10/3:15 certainly well on for Berlin based on that training run....congrats.

Plan is 3'09:xx Today was hilly enough, Berlin should be a fair bit easier.

hf4z6sqo7vjngi

menoscemo wrote: »

Plan is 3'09:xx Today was hilly enough, Berlin should be a fair bit easier.

Don't be going too fast at least give me a chance at beating the pb you post:)

gerard65

Those middle 10 miles were something else. Well done.

Woddle

Fantastic stuff, delighted to see things are on course, congrats.

smmoore79

Very disciplined racing. well done!

theboyblunder

excellent stuff meno. Looking good.

rest up now!

chinguetti

3.26 in a training run while drinking from a straw is a savage day's work. You keep going at this rate and there's a sub 3 down the line for you.

Well done brother

Nules10

well done meno

liamo123

Great running today...very well taught out session....Bring it on

TheRoadRunner

You may need to get a bigger fanny pack After today's exploits maybe you should add a few fancy umbrellas and sparklers to go along with your straws. And of course a couple of cubans that you can spark up and showboat to the crowd bolt style

Seres

Great run yesterday , you've set yourself up nicely for a good time in Berlin

pistol_75

Great running Meno. Sounds like your where you need to be.

belcarra

Well done Meno!
So the idea of a full marathon (granted, not flat out!) before goal marathon is not that foolish in reality...I must bear this in mind!
I think you must have taken great inspiration from your fellow runners during the Saturday run in the Park!!:D

digger2d2

Lovely running Meno, interested to hear your gel plan/intake in more detail when we are next on an LSR.... I have 17 to do at the weekend so thinking of re-emerging in the Park this weekend!

menoscemo

digger2d2 wrote: »

Lovely running Meno, interested to hear your gel plan/intake in more detail when we are next on an LSR.... I have 17 to do at the weekend so thinking of re-emerging in the Park this weekend!

Myself and Mr Slow will be meeting on sunday at 10ish if you're interested. he is doing 18 and I am doing 20, probably 8'45-9min/mile pace. Whatever suits!!