Is it Now?

Krusty_Clown

donothoponpop wrote: »

Guess who won?

Oops. I guessed wrong!
Berate husband for not having epsom salt bath? My kind of wife.

hunnymonster

All I want is world peace..... and as a start I'd like to point out Donothoponpop's new sig. The sooner we get him to his target, the sooner we get to see his soft fluffy side.

donothoponpop

hunnymonster wrote: »

All I want is world peace..... and as a start I'd like to point out Donothoponpop's new sig. The sooner we get him to his target, the sooner we get to see his soft fluffy side.

Thanks HM, I guess I should mention it- I'm running the Dublin Marathon in aid of a group looking to set up a much-needed Wicklow Hospice. Bill Porter of Wicklow running fame has recruited (over) 100 runners to run the marathon in aid of the Hospice, and since Bill is such a great powerhouse of athletics, (and since I'll be doing something I enjoy for other people to put their hand in their pockets), along with helping to raise funds, I've pledged to help train a whole load of local kids for the XC season this winter, to give something back. Oh, and also to be a nicer moderator. I'd offer to do a sponsored head shave, but...:D

Details here.

/charity spiel (and you won't be hearing anything more about it, I promise!)

donothoponpop

Sat 4 miles recovery

Sun 20 mile LSR, 19 @ 7:39 av, 1 mile recovery
I jumped at Krusty's offer of a long run in the Phoenix Park, and met him at the papal X, with a bag full of pleas to keep the pace down. No worries, he was happy to go long and slow. The first few miles were very difficult to keep the pace around 8min/miles, every time we would be talking, the pace would get faster. 8m/m seemed impossibly slow, which I'll take as a good sign.

It wasn't long before 10 miles were up, so we pushed the pace a little faster for the next few. The Park is great to run in, pretty flat, great running surfaces, loads of route choice, plenty of other runners about. (Saw Stupid Private and the Road Runner as they streaked past us). I robbed one of Krusty's isotonic gels, felt good going down. Could have done with another one at mile 16 or so, pushed the pace here for a 7:10 mile, but by 18 I was feeling the icy tingle of carb depletion. Ran hard till 19, then did a recovery mile while KC brought his day up to 22.

Great to get another LSR out of the way, didn't notice it with the company, and a fair bit faster and more comfortable than I expected, bonus.

donothoponpop

Weekly summary

Tue 2 miles w/u, 2x3 miles (6:26/6:18/6:21, 6:41/6:41/6:28),2m w/d
Wed 10 miles easy @8:32 av
Fri 2miles w/u, 10x 800m (no recovery, 31:50), 2 mile w/d
Sat 4 miles recovery
Sun 20 LSR, 19@7:39pace, 1@9:00m pace

Total 53 miles. Missed an 8 mile easy on Thurs, but happy enough with that. Good sessions and paces in this week.

donothoponpop

Tue 7th Sept 8 miles hilly

After a rest day, I was eager to get out again, so headed out on the "old faithful", a loop of Hillbrook. There's a two mile extension that can be added onto the usual 6 miler, and its up and over an especially steep road. I once ran the mile up here while followed by a horse and rider, and tried "racing" them. Today, halfway up, I spied a cyclist, and made him my target. Bit by bit (and all too soon), I caught and overtook him, for the greatest victory ever, in that hour's chapter of my life.

Nice and steady coming down through the trail, and my calves started complaining two miles from home, I really should have done a few miles recovery yesterday, to shake out Sunday's long run. Circa 7:30, 8:00 min miles average, no Garmin though, you'll just have to take my word for it.

Slogger Jogger

hunnymonster wrote: »

All I want is world peace..... and as a start I'd like to point out Donothoponpop's new sig. The sooner we get him to his target, the sooner we get to see his soft fluffy side.

Spot the odd one out in the modding commitments.. Mod: Athletics / Running / Triathlon, Geography, Swimming

donothoponpop

Slogger Jogger wrote: »

Spot the odd one out in the modding commitments.. Mod: Athletics / Running / Triathlon, Geography, Swimming

*Note to self- hit up HM for map-reading lessons as well as training-footwear-nutrition-recovery-blister-racing advice*

donothoponpop

Wed 8 miles easy

The schedule had two sets of 3,2,1 (Easy, MP, HMP), but my Garmin said the battery was low, despite it sitting in its charger all night and saying "charging complete". I cursed Krusty, and put on my trusty old casio- pace would have to be determined by a stopwatch and laps of a pitch. Legs felt tight running up, the achilles both felt funny. By the time I entered the field, a large tractor was cutting the grass, so I took all these things as an omen, and flipped to tomorrows schedule.

So, somewhere north of eight miles, somewhere south of 8m/m. Legs didn't feel great all the way around- had a cold shower and they feel better now, but I guess the sustained high milage is starting to add up. This is the time where injury could wreck any chances of solid training, so I'm going to remind myself that paces will plateau for a while, and go a bit easier on the easy runs.

donothoponpop

Thurs 12 miles, 2x(3easy, 2MP, 1HMP)

Owww, my legs are killing me now. This is the week in a marathon program where you start to question why you ever signed up- after a steady few weeks of grind, the milage is at a level where its about as high as its going to be, pace times are starting to plateau, and the legs certainly feel the effects of all the constant pounding. It's easy to start skipping sessions, but really the thing is to just head out the door and get it done. Even when its as hard a run as todays.

Trying to pull dead legs into action, I got my three easy miles done, 8:34, 7:39, 7:49, and without dwelling on it, started to run faster for two at MP. Garmin was all over the place, so I ran a bit too fast (not that that matters on a hard session), 6:39, 6:28, and sped up again for a 6:15 at HMP. I was hurting by the end, all according to plan. The next three were very easy, 9:18 average, and I turned again for the next set, before any of the mental excuses I was making to skip them loomed any larger. Purposely tried running the first two a little slower, 6:48, 6:50, both into a slight headwind. On my last one, I noticed I had the energy for more if needed, and concentrated on running form, which is a little alien at this sort of pace, and finished strongly with a 6:22.

Very happy this session is in the bag, even happier that it's another one where I can say "hard runs hard".

donothoponpop

Fri 6 miles easy

Very much a "just get out there and tick this run off" sort of loop. Someone faster than me once told me that you should have a purpose every time you lace up your shoes, and its good advice. The purpose today was to stretch some blood into my aching legs, to keep the pace way down, to recover from yesterday. So it was, a slow start, literally pulling my legs up a hill, and a nice jaunt through the forest. It was very humid, and I sweated buckets, but feel better already as I sit here.

"Easy run easy".

donothoponpop

Sat 4 miles EZ

Never when I first started running did I think I'd reach a stage where 4 miles at 8:00 pace would be like a quick stroll, but here I am. Super easy, evening run, legs feel they have a bit of feeling in them again. Just as well, tomorrows session will be the hardest of the program, and the coach will be there to crack the whip.

donothoponpop

Sun 18 miles, 1EZ,1MP,2EZ,2MP,3EZ,3MP,2EZ,2MP,1EZ,1MP

Met ecoli and ELFOYZER in the Park, this was to be a tough session, and company a necessity to spread the pain a bit. Interesting to contrast this to last weeks run with Krusty; conversations were quickly stunted with the disjointed nature of the session.

We agreed to include the hills on the loops, as there's no point in pretending you can hit the right paces just on the flat. Dublin marathon has a few climbs, so this would be good practice. As it happened, I felt pretty strong on the uphills, and managed to keep the pace to where it should be. The first MP mile went by easy enough, but the next set of two felt tougher. The set of three, had me in dread all week, I knew they would be tough. Of that set, the first mile was downhill, but the next two were up the hills by the magazine fort, and we had to fight to keep the pace. Felt good and strong going up though. The last set of two were up the Kyber, and felt hard. Ecoli led the pace, no problems for a man who just ran <37min for a 10k yesterday! ELFOYZER and I fought behind him, and managed to block out the pain and keep up. Last hard mile was a doozy.

Very happy with this workout, certainly its been the hardest test of the program so far, and I'm happy to say it went well. Besides the hard running, there was also a mental battle that had to be fought during each rep, and this is the thing I think will stand to us in the marathon.

18 miles @7:33 av, no water or gels taken.
Splits:
8:07, 6:50
8:03, 8:04, 6:50, 6:40
8:24, 8:03, 8:07, 6:43, 6:39, 6:44
8:41, 8:05, 6:49, 6:57
9:12, 6:46

Krusty_Clown

donothoponpop wrote: »

Interesting to contrast this to last weeks run with Krusty; conversations were quickly stunted with the disjointed nature of the session.

I talk too much.
Great session. Will definitely stand to you. No water though? Might have been an idea to take some on, to ensure the quality of the long run and quicker recovery.

donothoponpop

Krusty_Clown wrote: »

I talk too much.
Great session. Will definitely stand to you. No water though? Might have been an idea to take some on, to ensure the quality of the long run and quicker recovery.

I hydrated well beforehand, on the course I didn't really miss the water TBH, (although I gulped and gulped when back at the car). 18 is about my waterless limit, I wasn't all that thirsty during the run.

But from now on I'll be taking iso gels with me for the remaining long runs, to get used to them. SIS were the ones you gave me, right? Mango flavour?

tisnotover

donothoponpop wrote: »

Sun 18 miles, 1EZ,1MP,2EZ,2MP,3EZ,3MP,2EZ,2MP,1EZ,1MP

18 miles @7:33 av, no water or gels taken.
Splits:
8:07, 6:50
8:03, 8:04, 6:50, 6:40
8:24, 8:03, 8:07, 6:43, 6:39, 6:44
8:41, 8:05, 6:49, 6:57
9:12, 6:46

Very nice session, nice to get all those miles at marathon pace !

Krusty_Clown

donothoponpop wrote: »

But from now on I'll be taking iso gels with me for the remaining long runs, to get used to them. SIS were the ones you gave me, right? Mango flavour?

Tropical flavour.

donothoponpop

Summary for week: 56 miles

Monday - rest
Tuesday - 8 miles hilly
Wednesday - 8 easy
Thursday - 12 miles, 2x(3easy, 2MP, 1HMP) 8:34, 7:39, 7:49, 6:39, 6:28, 6:15, 3@9:18av, 6:48, 6:50, 6:22
Friday - 6 easy
Saturday - 4 easy
Sunday - 18 miles @7:33 av,
Splits:
8:07, 6:50
8:03, 8:04, 6:50, 6:40
8:24, 8:03, 8:07, 6:43, 6:39, 6:44
8:41, 8:05, 6:49, 6:57
9:12, 6:46

donothoponpop

Wed 15th Sept 7 miles steady.

This is a step-back week, with the Half to be raced on Saturday. Didn't do anything for the past two days, so it felt great to get out tonight, into a wild autumnal athmosphere. Legs felt good, happy not to step up the pace too much, but there's a load of strength there, probably more than I've ever had before.

It was nearly dark when I was crossing over fields from the forest, the wind swirling about and smell of damp leaves in the air. Very romantic, I adore running this time of the year.

donothoponpop

Sat Half-marathon Phoenix Park 1:29:04

The last few days I've felt a cold coming on, and sure enough, yesterday was spent dosing with lemsip, sore throat, aching joints etc. I know enough about my running history to know that sometimes I can sweat a cold off in a run, sometimes I'll crash from no energy, and make the cold worse. So, after a night of sweats and little sleep, there was no way I was going to race this half as intended, instead I'd be happy going with the sub 1:30 pacers for a while, and either drop out, or speed up, depending on how I felt.

Great atmosphere at the start, all the pacers got their balloons and numbers sorted, loads of other boardsies about too. Interesting to note just how wound up all the Berlin-bound guys are: they seemed a lot more relaxed after the race, so hopefully the run out was what their legs wanted. I lined up and chatted with the sub 1:30 pacers, and ELFOYZER was feeling good about the race. Bit of congestion from the off, but a long straight road to sort it out. The first two miles seemed very easy, and without much effort I got to six feeling strong. The pacers were bang on with their splits, awesome job guys.

I pushed the pace up a little from 6 miles, just to see if I had it really, and got up the Kyber without problems. Kept at about 6:40-6:45 pace, without it feeling like racing. Still didn't feel 100% mind, so I was more than content that I could manage this sort of pace. Shared a few miles with another Boardie (figs?), before he upped his pace with a few to go. I was happy to run steady, didn't want to start bonking now. I was surprised at how quick the last few miles went by, and turning in a quicker last mile brought me back to figs, and jlang, who had been ahead from the start. We came in in a bunch, figs first, great run finished.

More than content with how the day turned out- 13 miles at MP didn't feel too hard, the worst thing was breathing with a sore throat. Better to have the cold done with now, and my half race suffer, than get it in a few weeks, where my sub 3 would be out the window.

6:50, 6:46, 6:46, 6:51, 6:46, 6:45, 6:39, 6:48, 6:44, 6:37, 6:38, 6:46, 6:30

metamorphosis

good going despite the hurdle against ya.

Slogger Jogger

Cracking splits considering. Well done. Shows you are in good shape for the big day in a few weeks and the hard work is paying off.

BeepBeep67

Nice going Paul - what would your HM goal be if it was a target race?

donothoponpop

BeepBeep67 wrote: »

Nice going Paul - what would your HM goal be if it was a target race?

Thanks, plan was to do 6:30 pace, so would have liked 1:25-1:26 or so. I've mixed feeling's today. On one hand, it would have been nice to push it and see what might have happened, the day was ideal for racing. On the other, my throat is burning now and I'm really congested, so on balance I should be thankful for what I got in the end. I'll race a half after the marathon, want to keep my eye on the big prize for now.

Now to watch the marathon mission guys on TV, and see how a half should be run:)

ELFOYZER

Well done D, great effort and result yesterday, in spite of your cold/throat.
You looked very comfortable throughout, (the little I saw of ya as you slowly glided ahead...)
Roll on 5 weeks, injury free training and full health:D

kennyb3

Great run, spotted you flying at the turn around.

donothoponpop

Mon 6 @7:58 av

Very enjoyable stretch of the legs around Carnew backroads.

Tue 8 @7:28 av

Plan was an easy run, and this felt "easy", although my easy pace should be closer to 8:00m/miles. I've a hard run tomorrow, so if I can run hard, then today will have been at "easy" pace. If today's run is still in my legs, then this will have been a pyrrhic victory, like those GAA-socked lads you pass at mile 2 in the Dublin Marathon.

Slogger Jogger

donothoponpop wrote: »

Mon 6 @7:58 av

around Carnew ...

Surely you had to run very very fast away from Carnew

donothoponpop

Slogger Jogger wrote: »

Surely you had to run very very fast away from Carnew

You've lost me there Ted;)

Wed 12 miles @ 7:45pace

Had to leave my car into the garage, 12 miles away. Had to get in a run of 12 miles. Took me a while, before I formed a cunning plan...;)

To continue the theme from yesterday^, I believe in retrospect it was in fact a false achievement. While it did feel easy (enough for conversation), it was hard enough to still be in my legs today, meaning my tough hill repeats would suffer. So I switched tomorrows run around (out of neccessity, as luck would have it), and I'll leave 30 hours until I get in the hard run tomorrow. No point in pretending my easy pace has just shot down overnight, I'm only fooling myself that I should be running easy runs at 7:30 pace, they should stay between 7:45 or 8:00. "Hard runs hard, easy runs easy" is a mantra thats served me well so far, so I'm going to remind myself to stick to it from here on in, and stop trying to squeeze in "extra" training by running the easy runs faster than they should be run.

Anyway, easy enough run from Rathnew to Rathdrum via a few backroads, first four miles way too fast, then I slowed a bit for the rest. Still probably a little fast for an easy run, average was closer to 7:40, but for a killer last mile up Rathdrum which brought it to about 7:45.

dna_leri

donothoponpop wrote: »

To continue the theme from yesterday^, I believe in retrospect it was in fact a false achievement. While it did feel easy (enough for conversation), it was hard enough to still be in my legs today, meaning my tough hill repeats would suffer. So I switched tomorrows run around (out of neccessity, as luck would have it), and I'll leave 30 hours until I get in the hard run tomorrow. No point in pretending my easy pace has just shot down overnight, I'm only fooling myself that I should be running easy runs at 7:30 pace, they should stay between 7:45 or 8:00. "Hard runs hard, easy runs easy" is a mantra thats served me well so far, so I'm going to remind myself to stick to it from here on in, and stop trying to squeeze in "extra" training by running the easy runs faster than they should be run.

.

Struggling with keeping easy runs easy too, even though I really need to, I think its the competitive spirit in runners, though it sounds arrogant "I find it really hard to run that slow", a bit like the guy in the Ferrari who can't get his car to drive under the slow speed limit.