25 April 2010

Peckham

The vision
Coming down past St James Park in the London Marathon, there is a banner at the 26 mile point that says "Only 385 yards to go". I have a strong mental picture of me passing under this banner in 18 weeks time (to the hour as I type this), and I can see what it says on my watch, allowing me to enjoy those final 400 or so metres. Now I need to get there.

The background
Three Dublin marathons in the bag (2006, 2007 & 2008), improving from 3:26 first time out, then 3:06, then an agonising 3:00:00. Plans for Berlin this year were abandoned when I was forced to take a week or so off training following a non-running related injury.

The training
Training for the past two months or so has been pretty steady. November went very well, and I ran 26 of the 30 days that month with a few 15 mile long runs, and speedwork every week (alternate weeks of 4 mile tempo run, or interval sessions (8x600 or 6x800). A good few weeks of 40mpw, although was sick and missed the week before last.

Last two marathons were done using P&D 55mpw. I have used the structure of that plan to formulate my own plan, pushing weekly mileage up by around 10 miles per week, as well as doing longer slow runs and incorporating more pace work in some long runs. Plan from now until end-February is attached here. I don't necessarily see the plan as set in stone and will adjust where required (and will gratefully take any feedback).

Have a few races planned - Raheny 5, Larne half (end-March) and a 10k at some point in Feb. Am also doing a 5k on Stephen's Day, but that's more a cobweb blower than anything else.


So, the 18 weeks of work start tomorrow and a strong Christmas period will get me off to a good start. Haven't been on this site much in recent times, but look forward to reading everyone else's training, especially those also aiming for Spring marathons.

Abhainn

Welcome back Peckham, you certainly mean business this time.
Christmas break hell no, you'll be troting around on a cool 5 miler.
Its a well detailed plan, if you stick to that your sub 3 will be assured.
Best of luck.

village runner

Best of luck with the new log.
Should be intersting to compare times in training.

donothoponpop

Look forward to following your progress, whenever I read calculus I always think of your particular infinitesimal. Best of luck going well under this time.

heffsarmy

Good luck with the new log, another log that I will be keeping a keen eye on!

misty floyd

Nice one Peckham. Best of luck with training, I'll be following this. I like your excel layout...yoink! (thanks).

Krusty_Clown

Best of luck Peckham. Will hopefully be a doddle for you. I'm planning something similar (P&D 55mpw with added mileage) however, I'm following the 12 week plan, and am already starting into week 3. Hope the injuries stay at bay.

--amadeus--

Best of luck with it, looking forward to trying to keep up with your training times & miles

Slogger Jogger

Best wishes Peckham. You are heading in the right direction. You've all the building blocks in place to do well.

TheRoadRunner

good luck. Just noted the countdown of weeks on your program. I'm hoping to do a marathon the say day as you run London. I can't believe it's only 17 weeks to go:eek:

Peckham

TheRoadRunner wrote: »

I can't believe it's only 17 weeks to go:eek:

Don't worry, it's 18 weeks to go. Race week is week zero!

asimonov

Good luck, nice race to go sub 3 in. You've loads of karma on your side from the Peckham pacers mentoring as well!

TheRoadRunner

phew. another drink please garcon

shels4ever

best of luck

kennyb3

best of luck peckham. there is a 10k in enniscourthy on 14th Feb.

Sosa

Best of luck in the training,Peckham.
I will be following your log

aero2k

Hi Peckam,

I'll be looking forward to reading your log and a report of a great performance in London. Best of luck.

christeb

Good man Peckham, will be following with interest as usual.

Peckham

Wow, am amazed by the good wishes over the past 24 hours. Thanks all.

A rather unspectacular start to the training log, with 4 miles at recovery pace this morning. The extensive frost and resulting fear of training ending with one nasty slip on the first session, slowed the pace a little - which is no bad thing I guess.

Was out running before 6am (5.58 to be exact), which is a first for me (normal pre-work sessions start just after 6am), as I woke up at 5.30 and couldn't get back to sleep.

4 miles down, approx 896 to go!

dermCu

Best of luck Peckham. It’s great to see someone else in for London. It’s a smashing race. I have no memory of seeing that banner at mile 26. Then again I don’t remember much about the final mile from most marathons. Will keep an eye out for how you are getting along.

Peckham

dermCu wrote: »

I have no memory of seeing that banner at mile 26.

I saw it on that documentary on Channel 4 last week about the 16 stone bloke trying to qualify for the Olympics. It will really mess up my visualisation techniques if it doesn't exist! :rolleyes:

Peckham

Tuesday
Second day of training schedule, and first skipped session
Unavoidable due to other commitments, still disappointing though. Will make up the missed mileage (7 miles) over next few days (and do a light session on Sunday, which was planned as a rest day).

Wednesday
16 miles @ 7:23 pace
Had planned to run home from work, but unplanned early finish meant the logistics didn't work. Instead went out from home a bit later. As it was 4pm when I was going out, I didn't want to hit the back roads and risk ice in the dark so instead picked a safe 3 mile circuit and did this five and a bit times. No chance of getting out for a long run in next few days (plus have 5k race on Saturday), so good to get this out of the way. Had only planned on 15 miles, so have gained back 1 of those 7 missed miles!

Peckham

Thursday 24th
5 miles @ 7:52 pace
Early-ish jog whilst dodging icy patches before hitting the road for Christmas in Donegal.

Friday 25th
6 miles @ 7:38 pace
What a way to start Christmas Day! A very enjoyable 45mins crunching through snow covered trails and surrounded by amazing scenery. One of my top five runs of all time....if only all my training was on these trails.

Peckham

Saturday 26th
Finn Valley AC 5k
Either I completed the race of my life amongst highly competitive Donegal runners and my Garmin measurement was way out, or my 14:45 finish was the result of a short course. I'm thinking the latter, and it was actually a 2.5 mile race rather than the advertised 5k.

Ran a very good race, and kept the pace pretty consistent at a tad under 6 min miles. Was disappointed when the finish came, as I was on for a good time by my standards and was feeling strong. Would probably have PB'd by a few seconds, but still is a good tempo session.

Nothing exciting to report about this race. Decent turnout (maybe 300) which is good considering most of the county is covered in snow. Martin Fagan was due to be running, but no sign of him at the start.

Peckham

Sunday 27th
It is said that there's no such thing as bad running weather, just unsuitable running apparel. Well today was an exception to that, and the nice snow covered trails around Donegal have turned into mini ice rinks. Getting out the driveway at 1pm was challenge enough, but bigger challenges awaited when I hit the trails. Most of the run was spent hopping from one side of the trail to the other in order to avoid icy patches. Coming downhill was a lot of fun at times when I was totally out of control of my footing and I'd be hurtling across ice towards a non-icy patch hoping to still be on my feet by the time I reached that patch. In hindsight I should have listened to my father-in-law when he returned from mass and said there'd be no running for me today. Only one fall, but a lot of close calls, and could have resulted in injury.

End result is 5 miles at about 7:40 pace (but that was a mixture of 2 miles on clear road at about 7:10 pace, and icy trails at anything up to 9:30 pace with walking breaks).

Despite the missed session on Tuesday, running on today's planned rest day (a rest I didn't really need), means I hit this week's target of 40 miles.

Peckham

Monday 28th
4 miles @7:32 pace
Early 4 miles before hitting the road for a 6 hour car journey from Donegal to Wicklow (was so cold that the windscreen wash didn't defrost until over 4 hours into the journey!). Decided to avoid the the trails given yesterday's slip-sliding episode, so was an uneventful 2 mile out and back on the road.

Poor road conditions mean I'm going to skip the 8 mile hill run planned for tomorrow by fellow boardsies. Shame, instead it'll be another road run for me.

Peckham

Tuesday 29th
10 miles @ 7:17 pace
Wet but enjoyable run this morning. Set off from Greystones South Beach taking in Charlesland, Delgany, up by Kendlestown Woods and back town to Windgates, doing a loop back through Killincarrig and down to South Beach.

Hilly enough, so happy with the pace and felt pretty comfortable throughout (avg heart rate of 82% I think).

4 miles recovery tomorrow, and then 16 or 17 on Thursday.

Peckham

Wednesday 30th
4 miles recovery
Finished up running along the coast in Greystones with the waves crashing over the wall. Enjoyable for a few minutes, but was glad to get back inside!

Peckham

Thursday 31st
17.5 miles @ 7:21 pace
Was worried last night that the wind wasn't going to subside for today and would make a long run very difficult, however as the morning went on today the wind dropped quite a lot. Started in tough conditions with a massive hail shower over the first 5 minutes of the run, however apart from some gusts along the coast, it was fine. Took in quite a hilly route through Rush, Skerries and out towards Balbriggan.

Schedule called for 16 miles, but decided before going out that I was going to go for 17 instead. When I reached 17 I did a lap of a pitch near the house to add an extra 0.5. Not sure why.

That's 9 days successive running now. Exactly what I wanted over the Christmas break, and very pleasing considering the poor weather conditions.

village runner

Peckham wrote: »

Thursday 31st


Schedule called for 16 miles, but decided before going out that I was going to go for 17 instead. When I reached 17 I did a lap of a pitch near the house to add an extra 0.5. Not sure why.

MAYBE its because Dermcu has run alot of long run and you wanted a run of over 17 miles,

Slogger Jogger

Peckham wrote: »

Wednesday 30th
4 miles recovery
Finished up running along the coast in Greystones with the waves crashing over the wall. Enjoyable for a few minutes, but was glad to get back inside!

Quits on you! Ran along Greystones sea wall from Kilcoole. The waves were fairly monstrous. A great run though. Good luck with your goals for 2010.

Peckham

Friday 1st
Started 2010 with a nice 3 mile jog as soon as the hangover cleared around lunchtime. Was staying in Meath for new year, so that's runs in four different counties over Christmas. Could have gone on for another few miles, but decided to retreat to the warmth of the hot tub in the hotel we were staying at.

Peckham

Saturday 2nd
After driving home from Meath this morning, I figured there was no way I was running on those slippery roads today. So, off to the gym for an 8 miler on the dreadmill. The longest I've ever been on a treadmill, and doubt I could go much longer (credit to the lads who've done their long runs on these - hopefully the weather conditions over the next few weeks/months don't force me into a 20 miler in the gym). Frustratingly the treadmill forced me into cooldown mode after 57mins, meaning I needed to reset it for the final km.

If I can get out for 3.5 miles tomorrow, that'll make it a 50 mile week which will be a good result.

Weighed myself earlier - have put on about 4lbs over the Christmas period, no doubt the next few weeks of training will see them fall off quickly.

Peckham

Sunday 3rd
Could easily have taken today off, however the temptation of completing a 50 mile week, and continuing a 12 day running streak were too much. So, off to the football pitches nearby for a few laps followed by a half-hearted effort at some strides. 4 miles in total.

MTD: 14 miles
YTD: 14 miles
12 days consecutive running

Here is my updated training spreadsheet. Am happy to have gotten out every day of the Christmas holidays, even moreso considering the conditions we have faced at times. 2 weeks down, 16 to go.

Peckham

Monday 4th
Back on the treadmill this evening as I wasn't risking running outside, either on well-lit icy pavements, dark back-roads or laps of an unlit football pitch. Watched a relatively interesting episode of Nationwide whilst plodding along for 4 miles at 7:20 pace.

MTD: 18 miles / 4 days
YTD: 18 miles / 4 days
13 days consecutive running

TheRoadRunner

Peckham wrote: »

Monday 4th
Watched a relatively interesting episode of Nationwide whilst plodding along for 4 miles at 7:20 pace.

Come on Peckham, the treadmill can't be that boring. We need details on this episode of nationwide !

Peckham

Okay, was a bit geekish but have a passing interest in air travel. Here's the programme details from RTE website. Am sure it's on RTE Player!

Young Eagles
Kieran McConville reports children, trainee pilots and air traffic controllers get a chance to access the 737 flight simulator

Irish Helicopters
Rowan Hand reports the company, Irish Helicopters, has carried out a wide range of work in the past 41 years

shels4ever

Peckham wrote: »

Okay, was a bit geekish but have a passing interest in air travel. Here's the programme details from RTE website. Am sure it's on RTE Player!

Might be a bit out of your way but the brother said malahide castle was ok to run in today, wasnt there myself so not sure how good it was.

Peckham

shels4ever wrote: »

Might be a bit out of your way but the brother said malahide castle was ok to run in today, wasnt there myself so not sure how good it was.

Thanks, but I'm in work during daylight hours and think Malahide Castle closes at dusk.

christeb

Peckham wrote: »

Thanks, but I'm in work during daylight hours and think Malahide Castle closes at dusk.

Ran the last proper run pre-DCM in the Castle when it was dark - there's a few non-gated entrances. Personal lighting essential though

Slogger Jogger

Peckham wrote: »

Monday 4th
Back on the treadmill this evening as I wasn't risking running outside, either on well-lit icy pavements, dark back-roads or laps of an unlit football pitch. Watched a relatively interesting episode of Nationwide whilst plodding along for 4 miles at 7:20 pace.

MTD: 18 miles / 4 days
YTD: 18 miles / 4 days
13 days consecutive running

Jaysus. Would have thought that an episode of Nationwide would be good background for a very easy recovery run, or walk even

Peckham

Tuesday 5th
Treadmill again, but sadly no Nationwide tonight. Was there a little early so did 2 easy miles watching the RTE news, then headphones off for 4 tempo miles (6:20 pace), and then 2 miles cooldown watching the start of some antique show that is RTE's poor Wednesday substitute for Nationwide.

Apparently it's another week of snow/ice. Isn't that what they said last week? The thoughts of an 18 mile long run on the treadmill on Saturday are beginning to enter my mind. May have to drive in to Phoenix Park.

MTD: 26 miles / 5 days
YTD: 26 miles / 5 days
14 days consecutive running

BeepBeep67

Think I'll be on the treadie myself tomorrow judging by the snow fall outside at the moment - need to watch the last episode of the Love of Money anyway only available until tomorrow - http://www.rte.ie/player/#v=1063373

Peckham

Wednesday 6th
Tough journey home from work and then greeted by my totally frozen over estate. It meant a treacherous drive to the gym and was one of those "unnecessary journeys" that the girl on AA Roadwatch was warning us against. But hey, I'm on a running streak and want to make sure I get this week's mileage. So off to the gym for 6 reasonably leisurely miles. Was glad to see Nationwide was back on, and they had a feature on fitness.

MTD: 32 miles / 6 days
YTD: 32 miles / 6 days
15 days consecutive running

village runner

Peckham wrote: »

Wednesday 6th
Tough journey home from work and then greeted by my totally frozen over estate. It meant a treacherous drive to the gym and was one of those "unnecessary journeys" that the girl on AA Roadwatch was warning us against. But hey, I'm on a running streak and want to make sure I get this week's mileage. So off to the gym for 6 reasonably leisurely miles. Was glad to see Nationwide was back on, and they had a feature on fitness.

MTD: 32 miles / 6 days
YTD: 32 miles / 6 days
15 days consecutive running

Is running 15 days consecutive important ? A simple day off might give you some freshness if you need it...........Are you happy with londons training ?

Peckham

It's important in that it's my longest running streak ever, but from the perspective of marathon training it's irrelevant. Am conscious that the goal is not to develop a long running streak, and if I feel the need for freshness from a day off then that's what I'll do.

Happy with training to date. Am hitting everything I've set myself in the schedule and guess with the weather and Christmas that these are the toughest training conditions I'm going to face (I hope!). Bit of concern about speed (in that PMP looks quite intimidating), but that element of training has really yet to kick in.

messed_up

Peckham wrote: »

Wednesday 6th
Tough journey home from work and then greeted by my totally frozen over estate. It meant a treacherous drive to the gym and was one of those "unnecessary journeys" that the girl on AA Roadwatch was warning us against. But hey, I'm on a running streak and want to make sure I get this week's mileage. So off to the gym for 6 reasonably leisurely miles. Was glad to see Nationwide was back on, and they had a feature on fitness.

MTD: 32 miles / 6 days
YTD: 32 miles / 6 days
15 days consecutive running

Along with Country Tracks and Countryfile on the Beeb, Nationwide is a complete guilty pleasure for me. Geeky and a bit naff but there is usually at least one good article and Michael ryan is a legend!

Peckham

Thursday 7th
Another treadmill session, another riveting 7pm RTE programme. Tonight it was The Enforcers which follows litter wardens around the place - on the trail of discarded shopping trolleys. Good to see our licence fee going to beneficial use.

Schedule called for 10 miles today, managed 5. Dreadmill really getting tedious now, and apparently another 10 days of freeze at least. Spring marathon - this isn't what I signed up for.

MTD: 38 miles / 7 days
YTD: 38 miles / 7 days
16 days consecutive running

Peckham

Friday 8th
Treadmill again. 7 miles at 7:42 pace. Not much more to say about it than that!

To break the treadmill monotony, christeb is bringing me on a guided tour of St Anne's Park and Bull Island tomorrow. Looking forward to it - the company, the daylight, the change of scenery....the lack of treadmill!

MTD: 45 miles / 8 days
YTD: 45 miles / 8 days
17 days consecutive running

Peckham

Saturday 9th
18 miles - 7:28/mi
Awoke this morning to a couple of centimetres of snow, and a quick check of the weather forum showed that the conditions closer to the city were worse. Didn't fancy driving in to Raheny, or worse getting stranded there if the snow got worse (and having to move in with christeb! :rolleyes:)

Didn't fancy hitting the roads as they're still too icy around here, so gym was really my only option. 2hrs 15mins on a treadmill :eek:, don't know how Village Runner has done so many long runs on that thing. Killed the boredom watching the second half of the Wales-England 6 nations game from 1999, then a bit of Sky News, then finishing off with some quality tunes courtesy of Muse.

Broke the run into 3 segments of 6 miles each (as the treadmill cuts off after an hour), having to stop and restart every 45 minutes. First segment done at 1.5 incline, and other two segments at 2 incline.

Gym supervisor and others were a bit perplexed as to what the hell I was up to.

Happy to have gotten out all 6 days so far this week. Recovery 3 tomorrow brings me to 50 or 51 miles for the week.

MTD: 63 miles / 9 days
YTD: 63 miles / 9 days
18 days consecutive running

Peckham

Sunday 10th
3.2 miles - 8:13/mi

Another planned rest day skipped to keep my running streak going. I would have broken the streak (maybe!) if I felt I needed the rest day, but felt like I'd benefit from a casual few miles and it was a good opportunity to get in some outdoor daylight running.

Thaw has started a bit here, and am glad to see it. However, whilst most of my running today was done on football pitches, I ran along the roads a little. Still very slippy and glad I didn't opt for road running yesterday.

I noticed at the end of my run that my HR was quite elevated (avg 81% max, with the first mile in the high 80s). Not sure if this is due to the conditions (cold and windy) or if it's a sign of overtraining (however I don't have any other signs of this). Haven't been wearing the HR monitor in the gym, so haven't any other readings from this week.

One to watch during next week. Even in the gym will wear the HR monitor.

50 miles this week, very happy with that considering conditions. Updated log attached.

MTD: 66 miles / 10 days
YTD: 66 miles / 10 days
19 days consecutive running