EASY DOES IT

village runner

After breaking 3 hours in Berlin and pacing 3.30 in Dublin I stepped up on the scales this am. Up 1 stone in 7 weeks. Mental I says to myself having ran two marathons in the meantime. I found myself eating whatever i wanted. Rather than 1 scone I would get 3. Have a real addiction for currant bread, soda or whatever. End up feeling really yeasty.

Gave up the cigarettes again 3 days ago for the 50th time. Seem to always go back on them the day I run the marathon.

Plan to do an easy month of little hard runs. Plenty of easy miles.
Booked berlin in september(accom and flights and will do another one in April(London ?? or Rotterdam)

Today
11 miles at 7.40 pace at lunchtime
6.5 miles at 8 min mile pace tonight. Mad but I had promised a lad and i forgot.

Aim get fitter over the winter and leaner
Aim nxt year is to go sub 2.50
Break the hour for 10 miles
28.30 for 5 miles...........Get to 12st 7ibs.

metamorphosis

Best of luck with log and your goals Village Runner.

misty floyd

You are a sub 3 marathoner and you smoke!! I might take it up. Seriously though, best of luck.

ike

Easy does it...my ar$e..once you get motoring there will be no stopping ya.

Here's to another good year!

MCOS

Nice to see all the sub3 logs morphing into 2'50 logs
Best of luck with your goals

heffsarmy

Village Runner I will be keeping an eye on this log, both going for sub 2.50, should be good to see how our training compares. Good luck with the log.

Sosa

Best of luck with the new log and training VR,you aimed for sub 3 and achieved it...no reason why you wont achieve your new targets !

Peckham

village runner wrote: »

will do another one in April(London ?? or Rotterdam)

Whilst I'd love to have the company of plenty of boardsies aiming for London, unfortunately you've missed the closing date. They close applications very early - think it was end-July, 9 months before raceday!

--amadeus--

Best of luck - ambitious targets but no better man for them!

village runner

Peckham wrote: »

Whilst I'd love to have the company of plenty of boardsies aiming for London, unfortunately you've missed the closing date. They close applications very early - think it was end-July, 9 months before raceday!

Cousin said he can get me a number. Time will tell. I will do a marathon somewhere. He lives in London so it would be ideal. He is a man of his word so who am i too doubt him.

village runner

--amadeus-- wrote: »

Best of luck - ambitious targets but no better man for them!

What would 2.53 look like.
I like to be disappointed. Sub 2.55 first attempts and then do a 2.49 in Berlin.
If i am ever asked what time i will do i always say my best time possible so when i finished and didnt do it will motivate to train even harder(10 milers etc)
Need to really look at my nutrion. I do the shopping so i have no excuses. I eat everything so should have no excuses. I tend to lose 7ibs every marathon but have decided to have a go at 1 stone this time and hit hte line at 12st 7ib. If i can do that I will give 2.50 one hell of a shot.
4 days of the ciggies.

Today
7.75 miles @ 8 min miles
30 min weights session.

wizwill

best of luck VR, i look forward to keeping tabs on your progress.

asimonov

No better man to break 2:50 Looking forward to getting some serious sessions in after christmas. Our track sessions were the best of the summer. I'll beat you in lisburn this time though .

village runner

asimonov wrote: »

No better man to break 2:50 Looking forward to getting some serious sessions in after christmas. Our track sessions were the best of the summer. I'll beat you in lisburn this time though .

The only thing you will get easy of me is the 40 i owe you.
Lisburn, you will have to be going very well. Yes next month i am getting back into it.
Easy 45-50 a week in the mean time.
There is a 5 mile race in Dungarvan based on WEIGHT so i reckon i would have a chance. Would mean missing novice but Xcountry aint for me.


Today
With the weather i decided on threadmill running.
1 mile at 8 min mile
7 miles @ 6.55(fastest i ran since berlin over 3 miles.)
I feel i am heading in the right direction. Get to 13st by xmas day.

ike

So Lisburn is definately on again...;)

Peckham

village runner wrote: »

Cousin said he can get me a number. Time will tell. I will do a marathon somewhere. He lives in London so it would be ideal. He is a man of his word so who am i too doubt him.

Cool, I'm in the Good For Age starting pen, so if you're getting into this that will give me someone to chat to and warm up with! They have loads of different pens at the start - would imagine it's tough to get a good time if you're not in one of the front pens (Think the pens go in this order - 1) elite, 2) championship, 3) Good for age, 4) Celebrities, 5) General entries

village runner

Peckham wrote: »

Cool, I'm in the Good For Age starting pen, so if you're getting into this that will give me someone to chat to and warm up with! They have loads of different pens at the start - would imagine it's tough to get a good time if you're not in one of the front pens (Think the pens go in this order - 1) elite, 2) championship, 3) Good for age, 4) Celebrities, 5) General entries

I thought good for age is for uk residents only ??
Are you a definite if you do the time ??? Very interesting.......

They are three starting points in different areas and they all come together after 3 miles.
What time are you hoping to do ?
He might not get me in yet so time will tell.
I would jump up to the front by hook or crook. This year in Berlin i was 90 seconds behind at hte start.
The good for age go behind the celebrities at hte start. Makes no sense.

village runner

ike wrote: »

So Lisburn is definately on again...;)

He will be looking at my cute little A** all the way again in Lisburn. If he breaks 80 min he will need it.

asimonov

village runner wrote: »

He will be looking at my cute little A** all the way again in Lisburn. If he breaks 80 min he will need it.

I won't mind looking at it for the first 13 miles, I'll be on my own after that though ;-)

village runner

Sunday
8 miles @ 8 min miles
2000m Rowing machine 8 minutes
25 min cycle 10.5km
20 minutes Leg weights(calf raises, squats, curls etc)

Monday
10 miles @ 7.58 per mile. Went with one of the lads from work. Was lashing but it was nice to have a training partner.
Only off the ciggies 6 day and already feel that 8 min mile pace is easy. Easy till the end of November and might step it up.

Still 18 miles done in 2 days so not too bad at all. Aim is to do 50 a week till end of november and get the real hunger back. Thats the plan anyway. If it menas i dont get to 50 thats ok. After 2 days of eating rubbish today was better. Time will tell. If i want to do 2.49 thats what i have to do.

Peckham

village runner wrote: »

I thought good for age is for uk residents only ??
Are you a definite if you do the time ??? Very interesting.......

They are three starting points in different areas and they all come together after 3 miles.
What time are you hoping to do ?
He might not get me in yet so time will tell.
I would jump up to the front by hook or crook. This year in Berlin i was 90 seconds behind at hte start.
The good for age go behind the celebrities at hte start. Makes no sense.

Yeah, you get in for definite if you have evidence of going under 3:01 (and you need a UK address ). As always, the qualification time for females is a bit more generous - I've a friend running in the Championship section based on a 3:12 from last year. Think GFA for females is up to 3:30.

Think GFA used to go behind the celebrities, but that's been changed now (or so I've heard) following (understandable) complaints.

village runner

8.2 miles today @ 7.59
Had to speed up the last mile to get in under 8 min a mile. Enjoying my running again and 7 days off the ciggies. might have worms though as i cant stop eating.

Was asked to run in county vnovice xcountry. I hate the xcountry but was going to do to people please but fcuk it look after yourself. I plan to do the 5 miler in dungarvan instead.

village runner

Went with a mate from work. 5 miles easy at 8 min a mile.
3 miles on the threadmill at 730 a mile. Felt harder than it should. 7 days in a row training.
Keeping the miles easy till the end of november. Will race sunday but i know i am in poor shape so will be lucky to break 31 for 5 miles. Considering i want to break 60 min for 10 miles i have a few hard months ahead of me.
Started really looking at what i am eating now.

heffsarmy

Village runner you seem to be doing alot of your easy runs around 8 min/mile, is this the pace you would be doing your easy runs during your marathon programme.

village runner

heffsarmy wrote: »

Village runner you seem to be doing alot of your easy runs around 8 min/mile, is this the pace you would be doing your easy runs during your marathon programme.

For my sub 3 mararthon i was known to run even at 8.40 a mile. I would have run 75% of my runs at 8 min a mile. My thinking was that i dont recover well after hard sessions so why flog the horse. This ways i always ran my tempo/intervals very well. I ran alot of my long ones at 8 min miles but this was after 3.5 hours sleep due to work. This helped me believe it or not in the marathon. I was used to running tired. 3 of my long ones were run quicker. 1 @ marathon pace , 1 (7 miles at 7.50, 6 miles @7.20, 7 miles at 6.45) and 1 (10 miles at 8 min miles and 10 miles at 7.10)

What i am really saying is that i got in quality long runs, regular marathon paced runs, good tempos intervals and races.

My sub 2,50 attempt will change. The 8 will be 7.30.
My aversge miles are to go upto 70 a week. Thats up 50 per cent. Put a 40 miler on hte bike on that and 2.50 will be realistic. Hope to have a mentor in place by nxt week. If i wont lose the weight for myself i will lose it for him.

village runner

Track session with Asimonov and ike. 8th day in a row. Really felt tired although intensity wasnt tough.
6 x 1 mile with 400 m recovery. Average 6.25.
Last 2 were alot quicker.
1.5 warm up 1 warm down.
Since sunday i have run 44 miles.

ike

6 more and you have your 50 covered, good session you looked a bit tired on the last mile, but another couple of weeks and you'll adjust...don't forget you have a few lbs to lose...

village runner

ike wrote: »

6 more and you have your 50 covered, good session you looked a bit tired on the last mile, but another couple of weeks and you'll adjust...don't forget you have a few lbs to lose...

Thats the plan.
Def feel that i am carrying it. But i had a great 7 weeks after berlin. And i deserved them.
Will be lucky to break 31 sunday. But that will discipline me till xmas. 2 ibs a week.

heffsarmy

Fair play to you doing long runs after 3 1/2hours sleep, I find it hard after 8hours sleep. 70 miles a week is alot of running, I won't be running that much myself, I'll probably peak around 65 but the average will be be high 40s to low 50s. It will be good to see how the mentor helps you out.

village runner

Anyway made it 50 miles this week. Dont know what i ran last week but it wasnt far off 50. Over 3 days i ran 37 so i assume i ran two other days.

Today 6 miles @ 7.06. It felt a tough pace. Breathing was comfy(3/10) but legs seem to be a 9/10. Even last nights session was tough when it should have been a doddle.
No runnin tomorrow. Might do an easy 3 hours on the bike.

village runner

25 miles on the bike this am. I bought a bit of gear in aldi but i need a pair of overshoes. Despite thick socks my toes were numb.

Average 15.8 mph which was handy enough. Want to get two bike rides a week in over the winter. Either two longish or one hard one 1 hour and one 3 hour one.

village runner

Today double session


5 mile race which i thought was a road race. I hate cross country and was avoiding a cross country in my local town.
After the usual 3.5 hours sleep i set of to Dungarvan. 2 mile warm up at 8.20 pace with 4-5 strides that felt tough. I knew i wasnt in great shape but i wanted this race to motivate me for the nxt 6 weeks. Went through 2 miles in 11.40 tired but ok (heart rate 163 average for the two miles)
Then we hit the muck ad dirt for 2 miles. Carrying poundage that i will lose over the winter i went to the bottom of every mucky part. Miles were taking me longer than it took me for the marathon. My heart rate went to 170 for 3rd mile and 176 for 4th mile. I thought i would pick up the pace on the road for mile 5. The legs were just empty. 177 heart rate for mile 5. Although i didnt run a great race or time my heart rate was up where i wanted it.

For the first week, I lost 3 ibs without to much hassle. The nxt 10ibs should be handy too. Talk is cheap. In the past i have put in the work but not on the nutritional side.


Later on in the day i done 5 miles warm down at 7.19 pace that was a little too hot. Found myself doing 6 min miole pace for hte last half mile.

Sosa

That Brickey run is a tough one VR,i did it last year,the canal is a killer and then you have to face that hill...i am not a fan of cross country myself and i did not realise it either until i ran it last year that it was not a road race.
I see you won a prize...well done !

village runner

Sosa wrote: »

That Brickey run is a tough one VR,i did it last year,the canal is a killer and then you have to face that hill...i am not a fan of cross country myself and i did not realise it either until i ran it last year that it was not a road race.
I see you won a prize...well done !

The canal was a bog. The scales was al ittle of to be honest. They sue can organise races down there. 8 euros entry. Great soup. Deadly. Stayed away from the biccies. No shortage of sambos and the variety was unreal. I reckon 70 % of entrants got a prize. Whens your nxt race ?? Good 4 miler in cloneml stephens day at 12 i think.

village runner

7am 8 miles @ 7.19 pace on hte threadmill. After yesterdays race legs were a little stiff so i was happy with this session. 25 min weights after it. Had planned to get up at 5.30 but hte the rain was hit the windows a little too hard and hte gym was opened at 7. Wanted to do an hour on the spinning bike tonight but didnt get motivated.

village runner

Today i had a mix up with a few lads about time we were to go at.
4 miles at 7.30 min miles
Spinning class 45 min that was tough
4 miles at 7.10 min miles.

village runner

10 miles at 7.50 at 6am this morning. In bed late so didnt sleep well. Will hit thr bed early tonight.
15 min cycle and leg weights. early a 2 hour session. Made me chirpy for the day.

Krusty_Clown

Jaysus, you're a monster. That's some work you're putting in!

village runner

Had a fast one planned but the weather was crap. Decided to do it in the gym. 3 miles @ 8 min miles to warm up. 5 miles in 29.50 although its easy on the threadmill.2 miles warm down @ 7.25 miles. Was tired after a mile so i was happy to keep fighting the min away. Nxt week i will do 6 miles. One of my nipples bled which hasnt happened in a lon long time(sure sign i have put on a little weight which i have) Off the ciggies 16 days.

Tomorrow i have planned a slow long one. See how it goes and stop if i feel tired. I have never done a long one the day after a fast one before. 18 months ago i couldnt run the day after a race.

village runner

Krusty_Clown wrote: »

Jaysus, you're a monster. That's some work you're putting in!

Averaged 48 last marathon. Going to step it up. Sub 2.50 is a massive jump but if i can reach 70 a week(for 3 weeks) and a 50 the fourth week without having adverse effect on me i reckon i will improve. I want to break hour for 10 mile in few months(but i am way of that now). You thought i was mad doing 50 a week 20 odd weeks before a marathon so i was aftraid to tell you that by nxt month i will be doing 70. The 3.5 hours sleep is tough before long ones but i have now a different idea. Might try to leave work at 4pm on a friday anf get my long ones in then. then i can go out on hte bike sat am and leave sunday optional.

Peckham

village runner wrote: »

5 miles in 29.50 although its easy on the threadmill.

You must have stood out like a sore thumb in the gym doing a sub-30 5 mile on a treadmill. The people alongside you must have been giving you some looks as they happily went along at half that speed!

tunguska

village runner wrote: »

Averaged 48 last marathon. Going to step it up. Sub 2.50 is a massive jump but if i can reach 70 a week(for 3 weeks) and a 50 the fourth week without having adverse effect on me i reckon i will improve. I want to break hour for 10 mile in few months(but i am way of that now). You thought i was mad doing 50 a week 20 odd weeks before a marathon so i was aftraid to tell you that by nxt month i will be doing 70. The 3.5 hours sleep is tough before long ones but i have now a different idea. Might try to leave work at 4pm on a friday anf get my long ones in then. then i can go out on hte bike sat am and leave sunday optional.

Good stuff VR, I think you'll find when you jump up to 70miles/week that a sub 1hr 10mile would be well within your reach.

village runner

15 miles today @ 7.35 a mile. Felt comfy. Felt really strong. 63 for the week. Wont run tomorrow. I felt i didnt want to jump from 50 to 70 so i left it at 15 today. Hope to do an 18 nxt week.
Early morning runs are going ot get me 70 a week without it feeling like a chore. If it starts becoming a chore i will ease off.

village runner

50 min on hte spinning bike at home. I felt like i cheated today with no running but i will feel the beniefit of it mon/tuesday. Tomorrow is over 10 miles but what way i will do it is an other thing. Its either at 6.50 pace or intervals. With work tonight its hard to do a session on a sunday with a race harder but it never stops me.

Imagine i own a spinning bike yet i dont use it half as much as i should. I have enough dvds to watch so i have no excuses. Just fitting it all in while not effecting the running. One upon a time 24 hours was too much in a day now it aint half enough.

village runner

Today
3 miles at 8.05
7 miles at 7 min miles that felt tougher than it should. 1.25 miles loop htat has everything one would need.
3 miles @ 8 min miles
13 in total.
10 min on the bike to loosen the legs.

Hope to hit 70 this week with a speed session thursday.
Plan is to get up early for 10 in the morning.

village runner

sunday pm. Got a few dvds to watch so i done 1 hour on the spinning bike. Got a good sweat up and you cant eat for that hour eh............

Monday
5.30am alarm went off and i just turned it off. #went at lunch time instead.
2 miles @ 8 min miles
3 miles @ 5.55 min miles
3 miles @ 6.55
1 mile @ 5.50
1 mile @ 8 min
10 miles in under 70 cant be a bad session.
Was really tired before the start but the threadmill is a doddle. I can stay goig whereas outside i woulod slow down.

Tonight i hope to do 1 hour on hte spinning bike.

Slogger Jogger

Nice one. You have to get with the Tunguska programme and set the incline way up

village runner

Might try the incline on the threadmill but i wouldnt be used to the hills like you are. Mind you in races i am strog on the hills. People i pass tend going up pass me on the way down. Going out to do my first hill session on thursday. 12 x 1 min i was told.

Monday 9.30pm
1 hour spinning. Effort level 5.

village runner

Had planned to do 20 but i got bored and was lucky to do 18. Done it in the gym so was very handy.
18 miles @ 7.35
A long run in 20 weeks before a marathon. Am i mad ? Time will tell. 41 so far since sunday so 70 shouldnt be a problem this week. Found myself finding this easy after a toughish session yesterday. I find my recovery alot better lately. 18 months ago i couldnt run a day after a race now i can do a long one. Easy recovery tomorrow. Might hit the road for 10 in 75 min odd.
3 weeks off the ciggies and really feel the benifits now. Weight is coming down a little. If you cant lose the weight doing 70 miles a week its all a cod.

asimonov

Great going VR, did you get your mentor?

Well done on the fags...if running does nothing else but keep you off them - its doing a good job! keep up the good work.

village runner

asimonov wrote: »

Great going VR, did you get your mentor?

Well done on the fags...if running does nothing else but keep you off them - its doing a good job! keep up the good work.

Best of luck sunday. Ease into it. But dont lose time early. 42.30 every 10km.
Not really. I got a schedule though.
70 miles a week, long run every week, race every 3-4 weeks.
Fags they are a scurge. Its all about getting under 180ibs now. With that mileage with 4 hours a week on the spinning bike it shouldnt be a problem.