The Captain's Slog

Runonewon

Friday 17th Sept - 10.86 Miles at an easy 8.00 pace.

Saturday 18th Sept - 24.56 miles, what can i say the longest run of the year to date,struggled after 22 miles,ran out of fuel,i only brought 1 gel which was a bad plan.Very tired now so its crash and burn time for the rest of the evening.Weight after run is 87.6 kg finally under 90 kg.

Runonewon

Sunday 19th Sept - 25 minute recovery run.Had planned to just stretch my calves and hamstrings which were a little tight,

Monday 20th Sept - 11 miles steady 7.45 pace thruout,still a little tired from Saturday,going to track tommorrow for some 600 and 800 if i have time after work.

Runonewon

Tuesday 21st Sept - 3 miles warm up 6 X 600 with 90 sec recovery,3 x 800 with 2 min recovery.1 x 1000 1.5 mile cool down.This was the most difficult session all year.My legs were tired from the long run on saturday and today i thought they were going to give in on the 1000m.This is my weak area and i will have to address it in the coming months.Thank God it's over.

Wednesday 22nd Sept - 11 miles steady Last 5 @ 7.10 pace,my calves are very tired.Surprisingly the rest of me feels OK!!

Thursday 23rd Sept - 1 hour of hard running,not sure how far but reallT tore along today,felt strong thruout,shame i did'nt have my Garmin.I had to send it back to be repaired or replaced.I'm working 12 hour shiftsat the moment, plus 1 hour commute so training has to be of a higher quality while i'm on this shift pattern.Very happy with todays run.Just a 22 mile and a 19 mile left before the marathon,it's gettng close.

Runonewon

Friday 24th Sept - Biked for 90 mins,finding this to be a great recovery workout,i hope to use it more in the future.Need to get some better cycling gear.

Saturday 25th Sept - 22.24 Miles.Very strong run ran Last 10 miles at 7.20 pace had more but held back.This is by far and away my best quality long run this year.Will run Athlone 3/4 marathon next Sunday if i can rearrange work.

Sunday 26th Sept - 35 Minutes easy/recovery.Great day for a run.

Runonewon

Monday 27th Sept - 10 miles at 7.15 pace,miserable day for a run.The end is in sight so i have to plough on.

Tuesday 28 Sept - 10 miles slow- beginning a mini taper for Athlone 3/4 marathon on Sunday - looking foward to it,i will cut back a little this week to do it justice.

Wednesday 29 Sept - 8 miles at a brisk 7.20 pace.Felt fairly good considering i have a nasty head/chest cold.

Runonewon

Thursday 30th Sept - Rest day today,head cold has got in on me,still plan to do Athlone on sunday,Working 12 hour shifts again so running time is limited.

Friday 1st Oct - 4 Miles easy still Bunged up with cold.

Runonewon

Saturday 2nd Oct - 5 miles easy,still feeling a bit blocked up with a head cold,will use tommorrow's race as a long training run.

Sunday 3rd Oct - This was a great race,so well organised.The hills were tough particularly "Kilimanjaro" at 17/18 miles,i thought the midlands were ment to be flat!!! I ran 2:27:49 for the 19.7 miles working out at 7.30 min/mile,this was pretty much as planned in terms of pace,I didn't go flat out i'll leave that for the 25th.This is a great addition to the running calender.I had my Garmin relpaced on thursday so it was good to have it back for the race,great customer service from Garmin Europe .If your Garmin ever breaks down,phone them.

Monday 4th Oct - 6 miles easy/recovery.I nice mild breezy day just what the doctor ordered.My shins are paying the price for all those hills yesterday.

Runonewon

Tuesday 5th Oct - Rest-day

Wednesday 6th Oct - 10 miles 7 @ 7.25 pace,good strong run.My legs recovered fairly quickly from Sunday.

Thursday 7th Oct - 12.5 miles easy,did'nt go too hard just kept a relaxed pace.

Friday 8th Oct - 7.5 miles tempo run on forest trails,good strong run 4 miles at 7.00 min pace,found it tough going.

Saturday 9th Oct - 16 miles at 7.40 average pace.So thats it,the last LSR of this shortened marathon training programe.The weeks fly during marathon training.Hopefully i can get the qualifying time for Boston,Either way i'm going to enjoy this marathon as i'm not sure how many more i will do.

Runonewon

Sunday 10 Oct - Rest day

Monday 11 Oct - 7.12 miles 5 @ 7 05 pace this will be my last tempo run,with some speed work next week in terms of quality sessions.It's a funny time when you're tapering,restraint can be hard to achive this will have to be kept in check for the first half of the marathon to ensure i don't blow up at 21 miles!!!

Runonewon

Tuesday 12 Oct - 8 miles at 7.45 pace,Wanted to do more in the warm sunshine but had to pull back a bit,Only 12 days to go,can't wait.10 miles easy tommorrow will be a good tester to see if my shin is fully recovered,It has got alot of ice and anit-inflamatories over the last 3 weeks.It seems to be fine should be able to get over the line without any ill effects. i want to get ready for Kinnty Castle Half marathon in late november.I have a 20 week plan for Boston If i qualify,if not i'll be well prepared for Portumna in june and hopefully an attempt at 3.05/3.10.
I've been talking to a few friends who are running the marathon and they seem to be petrified of the race,I'm almost feeling i should be more agitated or somthing.Somtimes i feel people can over anylise their training and as a consequence loose out on the fun aspect of running.

Runonewon

Wednesday 13 Oct - Change of plan i forgot i'm doing 10 miles with my buddy tommorrow,so today i did 6 miles at a brisk 7.18 average,felt great had to ease up a bit towards the end as i was going to hard.All the remaining runs before the matathon will be ran at 8.00 min plus.

Runonewon

Thursday 14th Oct - 10.5 miles very slowly 8.25 pace with a friend of mine,he kept me from going too hard,avaery wet and fairly cold,i was hoping to go a little faster but i didn't want to seem like a hero as my buddy was begining to overheat.

Friday 15th Oct - 7.5 miles 8.06 pace nice easy run on the trails,Just trying to keep the lrgs rolling for the next few days,

Saturday 16th Oct - 11.8 miles at 7.45 pace,last run of cosequence prior to marathon,i'm really buzzin now can't wait to get to the starting line.

Sunday 17th Oct - 4 miles, 32.10 mins running,hope marathon day is like today,it was glorious running today.It was a shame i was doing so little.

Runonewon

Monday 18th Oct - 6.3 miles at 8.10 pace,had to pull back a few times when i started daydreaming during run.I am scarily calm about next monday,due to the fact that i know i could'nt have done anymore training within the time constraints that i found myself indue to my foot surgery.On the first of june i had all but ruled out Dublin 2010,how things change.

Runonewon

Tuesday 19 Oct - A slow 1 hour cycle on bike trails as my shin was a little sore after my run yesterday and a light core workout,very relaxed.

Wednesday 20 Oct - 5 miles at 8.15 pace.I just ran along thinking how i will run my race on Monday still not sure,will prob start out with 3.15 group and work from there.

Thursday 21 Oct - 5 miles at 8.05 pace plus 5 x 200 stride outs,Very cold this morning winter is defininately here, but once i warmed up it wasn't too bad.

Runonewon

Friday 22nd Oct - 3.12 miles at 8.5 min/mile 5 x 100m strides.Ran at race time which ment braving some fairly nasty weather,very cold,wet and windy here in the west.I ran in the gear i'm wearing on monday just to give it one last whirl to insure the is no scraping etc.Decided not to use racing flats as i've done all my milage in my trainers.All the pre race throw-away gear is selected and the ipod is packed with high-octane rock.Usually i'm doing all this on sunday and in turn stressing myself out,i must be getting organised with age!!!

Runonewon

Saturday 23 Oct - 3 miles easy to keep focused,great morning to run.Nothing left to do now just double check gear and head for the start.Best wishes to everyone on monday,its finally time to get rollin.

Enjoy

Runonewon

What a day,Great atmosphere,Fantastic support,Felt great before race.Decided to keep the 3.15 balloon in sight for as long as i could,and off we went.The pace was comfortable,But my shins were starting to act up a little,I suspected this would happen at some point but i had hoped i would be further along before this happened.I eased up a little and ran 7.40s till 18 miles then i latched on to a group who were trying break 3'30 (not the pace group).This was a lucky move as we had a blast from there to the finish,great craic and banter took my mind off the tough going.I really enjoyed the last few miles,for the first time while running a marathon ,the interaction with the crowd was great fun and the support they gave us was inspirational.So i got home in 3.28 which seemed like a pipe dream when my shin flared up so early.Delighted with the end result and saw the marathon in a whole new light.A word of thanks to the medics/first aid at the finish for the quick and professional way they iced and copressed my shin after the race and got me up and giong again.Its sore today but i don,t care because i ran a marathon yesterday!!!!!!!!

Runonewon

Wednesday 27th Oct - 6.5 Miles @ 8.20 min/mile pace on trails/grass loads of stretching Shin freshly iced and wrapped up and off we go again,really could not wait to get out for a run.I got in just before the heavy rain,so all in all a nice recovery run.I will have to nurse the shin with loads of ice and some easy runs on grass for the next couple of weeks.I hope to do a halloween fun run on saturday and the concentrate on the half marathon in Kinnitty,Co.Offally in late Nov.So this is the end of this current training log,I found it a great motivational tool for this years marathon.Good luck to all Boardies in their athletic endevours/goals etc.I hope to see all of you next year when i start my marathon log again.

Later Dudes!!!