2010 Dublin Marathon- Sub 3 mentored thread

kaymin

Name|Current PB|Target Time|
elfoyzer|84:42|68:00|
Kaymin|64:04|60:59|

Did the 17 mile run this evening:
8 mile easy pace - average 7 mins per mile
9 mile marathon pace - average 6:22 per mile
Overall average 6:40 per mile

Great conditions for running this evening - don't think I could have done these times in yesterdays heat. Wasn't easy but gives me the confidence to give it a lash on Saturday.

Bloody Nipples

Kaymin I was looking back over the thread there and I noticed you said running isn't your main sport. Just curious as to what your main sport is? Your times are unreal for someone who doesn't run regularly.

Sport101

ecoli wrote: »

Race Week|
Monday|Rest
Tuesday|2 miles w/u 3/2/1* 2 mile cooldown
Wednesday|8 Miles (easy)
Thursday|rest
Friday|4 miles recovery
Saturday|10 mile race
Sunday|8 miles easy

Ecoli, Sorry I know I'm not part of this group but I'm interested as to the benefits of running a 4 mile recovery run the day before a 10 mile race?
I'd usually rest the day before a race or do a light jog with some strides.

ecoli

Sport101 wrote: »

Ecoli, Sorry I know I'm not part of this group but I'm interested as to the benefits of running a 4 mile recovery run the day before a 10 mile race?
I'd usually rest the day before a race or do a light jog with some strides.

The idea of recovery mile is similar to the light jog. The idea is that the light jogging or recovery running is allowing the blood to flow through the legs and to clear the toxins from the legs which would not be removed through complete rest.
Complete rest can have its uses however find that if you do something very light the day before your legs are better prepared for the race day as running after rest day the legs can be slightly heavy and take little longer to get going.

kaymin

Bloody Nipples wrote: »

Kaymin I was looking back over the thread there and I noticed you said running isn't your main sport. Just curious as to what your main sport is? Your times are unreal for someone who doesn't run regularly.

Marathon kayaking is my main sport. I think my body is used to taking punishment so I can make good progress over a short time. I've been running very consistently over the past 8 weeks though and doing very little kayaking. Before that I'd maybe run 2 times a week if a race was coming up. I could get by with that little running in combination with kayaking for 10 mile races / half marathons. Don't think I'd get away with that for the full marathon hence why I'm following this programme...sorry for the slightly long winded answer!

ELFOYZER

Just checkin in. Having some serious tummy trouble at the moment ( flare up of a nasty condition I suffer with:().

I rested Monday.
Tuesday had a decent 7mile run (inc. 5k track tempo at 6:30/mile pace). Today, I had sports massage and will have to take forced rest today and tomorrow. With a bit of luck I'll get on top of the gut problem. I will run short/easy on friday with a few strides on the track and hopefully give it welly on Saturday.

Hopin to meet some of you on the day. Haven't a clue what you all look like but here's a pic of me attached (in 3D top with the 'race face' on) - if ya see me, say "Hi!" . (ps: I always wear a cap!!!)

ELFOYZER

Hey e-Coli, I meant to ask, what would you recommend for Friday's easy run?

I have been advised to run short and easy on the eve of a race, with a few short intervals/ strides at planned race pace.
Other advice given to me was to run 3k easy, 1k building to race pace, 1k cooldown.
Seems to be a common theme here in that you give the legs a brief taste of what is expected of them the following day, without over exerting.

Not sure what the exact benefits are - perhaps more psychological in that you get a sense of where you need to be the following day.

ecoli

ELFOYZER wrote: »

Hey e-Coli, I meant to ask, what would you recommend for Friday's easy run?

I have been advised to run short and easy on the eve of a race, with a few short intervals/ strides at planned race pace.
Other advice given to me was to run 3k easy, 1k building to race pace, 1k cooldown.
Seems to be a common theme here in that you give the legs a brief taste of what is expected of them the following day, without over exerting.

Not sure what the exact benefits are - perhaps more psychological in that you get a sense of where you need to be the following day.

Personally i run small recovery run with no race pace stuff. I run my easy paces aroun7-7.30 but my recovery runs do be back at 8.30-9. This leaves me itching to run fast the day of the race. Others like to so race paced stuff but i think this is more a confidence think, I personally feel that anything harder done that day takes away from the race

kaymin

Name|Current PB|Target Time| Time achieved
elfoyzer|84:42|68:00|
Kaymin|64:04|60:59|60:57

Adidas 10 mile race
60:57; 79th place

Splits were:
Mile - Split
1 - 5:36
2 - 5:56
3 - 6:09
4 - 6:13
5 - 5:59
6 - 5:53
7 - 6:05
8 - 6:07
9 - 6:26
10 - 5:59
0.1 - 0.29 - 5:35 pace

Reasonably happy with how I ran this race. I went out to achieve 60 minutes knowing that it was going to be a stretch. Kept my pace in-check in the early miles and concentrated on sheltering behind other runners. Went through 7 miles in 42 minutes flat in good condition but I knew I was working to achieve 6 minute miles even on the slightly downhill sections. As soon as I hit the hills I struggled. By mile 8 I was doubting whether I'd finish. By mile 9 marker the terrain flattened out and a tail wind helped me keep going. Pushed it the last 100m to sneak under 61 minutes. Was shattered.

Elfoyzer - sorry I didn't see you today - next time!

smmoore79

kaymin wrote: »

Name|Current PB|Target Time| Time achieved
elfoyzer|84:42|68:00|
Kaymin|64:04|60:59|60:57

Adidas 10 mile race
60:57; 79th place

Splits were:
Mile - Split
1 - 5:36
2 - 5:56
3 - 6:09
4 - 6:13
5 - 5:59
6 - 5:53
7 - 6:05
8 - 6:07
9 - 6:26
10 - 5:59
0.1 - 0.29 - 5:35 pace

Reasonably happy with how I ran this race. I went out to achieve 60 minutes knowing that it was going to be a stretch. Kept my pace in-check in the early miles and concentrated on sheltering behind other runners. Went through 7 miles in 42 minutes flat in good condition but I knew I was working to achieve 6 minute miles even on the slightly downhill sections. As soon as I hit the hills I struggled. By mile 8 I was doubting whether I'd finish. By mile 9 marker the terrain flattened out and a tail wind helped me keep going. Pushed it the last 100m to sneak under 61 minutes. Was shattered.

Elfoyzer - sorry I didn't see you today - next time!

Great run Kaymin. The gas thing is that i finished 78th!!!! We must have crossed the line almost at the same time :rolleyes: Well done again

kaymin

smmoore79 wrote: »

Great run Kaymin. The gas thing is that i finished 78th!!!! We must have crossed the line almost at the same time :rolleyes: Well done again

Thanks and well done to you - I probably stumbled into you on the line in my mad dash attempt to break 61

ELFOYZER

Hey SMM and Kaymin, terrific running there lads! Must give you great confidence in the weeks ahead.
Did you guys unwittingly battle against each other in a sprint for the line??? The shame commrades, the shame:D
I had a reasonable run, all things considered. Failed to hit my target of 68:00 - think I left that on the last hill,(was runnin 4:12/km to then) but going great up to then.

Eventually finished in 69:51; 358th place.

Was on the look out for ya Kamin but tbh, once I crossed the finish line all I was seeing was stars and tweety birds. Left nothing out there today.

Delighted with te new PB, today has confirmed that I've still a bit of work to do, but there's 9 weeks left. Onwards and upwards.....

PS: Not quibbling, but I heard others comment that the course was long by 100m. My garmin read the same but I put it own to weaving through the throng. What was your distance?

kaymin

ELFOYZER wrote: »

Hey SMM and Kaymin, terrific running there lads! Must give you great confidence in the weeks ahead.
Did you guys unwittingly battle against each other in a sprint for the line??? The shame commrades, the shame:D
I had a reasonable run, all things considered. Failed to hit my target of 68:00 - think I left that on the last hill,(was runnin 4:12/km to then) but going great up to then.

Eventually finished in 69:51; 358th place.

Was on the look out for ya Kamin but tbh, once I crossed the finish line all I was seeing was stars and tweety birds. Left nothing out there today.

Delighted with te new PB, today has confirmed that I've still a bit of work to do, but there's 9 weeks left. Onwards and upwards.....

PS: Not quibbling, but I heard others comment that the course was long by 100m. My garmin read the same but I put it own to weaving through the throng. What was your distance?

Well done on your pb. My garmin was spot on at the 5 mile marker but was 10.10 miles by the end. I thought I was running the race line - I didn't need to do much weaving so 100m too long would stack up with my garmin measurements.

smmoore79

Think mine recorded 10.1 miles aswell. Hit the 10 mile mark in 1 hour 34 secs and finish in 1 hr 54.

ELFOYZER

So it wasn't just me then! Still, I'd rather a pb on a course marked longer than one that was too short:eek:
Managed to get just over 6 miles of a run in this evening.
Was meant to be easy but with my daughter cycling beside me it turned into a somewhat pacy event. Legs felt heavy and tense, but surprised myself.
Looking forward to rest day tomorrow.

donothoponpop

Week 9 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|2|16|348
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|||135
ELFOYZER|3.29|||359
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|||236|


Had a disaster of a week. Developed a massive heel blister on Tuesdays bog run in the Wicklow hills, and the lack of skin forced me to sit out the rest of the week. I'm itching to get going again, as it's finally healed to such a stage as I can Compeed it and get by without pain. Roll on a tough next week:)

Edit: well done those who ran the 10 miler, some great times there!

Bloody Nipples

Week 9 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|2|16|348
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|||135
ELFOYZER|3.29|||359
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|2|13.5|236|


I see your 16 miles and raise you 13.5 on the back of sheer laziness. Absolutely raring to go now though. I'll be out for a long run in the morning.

ecoli

||
Monday|Rest
Tuesday|4 miles easy 6x2 min hills 2 mile cooldown
Wednesday|12 Miles (easy)
Thursday|8 miles easy
Friday|5 miles tempo
Saturday|8 mile easy
Sunday|10 miles easy 9 miles MP


Hey All
Congrats to everyone who ran at the weekend some great times and everyone seems to be on track for 3 hours and under

ELFOYZER

Week 9 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|2|16|348
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|||135
ELFOYZER|3.29|4|28|387
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|2|13.5|236|

ELFOYZER

Great early morning run in the park today. Windy and fresh, but managed to avoid the showers:) Sure sign of autumn with the trees changing colour and falling from the trees - DCM looms closer!

Ran 4 mile easy (8 min/mile) then hammered the Khyber for the 6 x 2 min intervals (@ 6:50 - 6:55 min/mile)and ran a 2 mile loop back to the car.
Feelin really good now, great way to start the day!

I love running the Khyber and I feel in doing so it will hopefully make it that bit easier on half marathon day.

kaymin

Week 9 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|2|16|348
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|4|43|411
ELFOYZER|3.29|4|28|387
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|2|13.5|236|


Summary for week:

Monday 17 miles 6:40 average per mile
Tuesday Rest
Wednesday 8 Miles easy 7:00 average per mile
Thursday Rest
Friday Rest (intended doing a recovery run but felt I had a bit of a virus coming on)
Saturday 10 mile race
Sunday 8 miles easy 6:53 average per mile

seanynova

kaymin wrote: »

Week 9 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|2|16|348
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|4|43|411
ELFOYZER|3.29|4|28|387
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|2|13.5|236|


Summary for week:

Monday 17 miles 6:40 average per mile
Tuesday Rest
Wednesday 8 Miles easy 7:00 average per mile
Thursday Rest
Friday Rest (intended doing a recovery run but felt I had a bit of a virus coming on)
Saturday 10 mile race
Sunday 8 miles easy 6:53 average per mile

hey kaymin, what is your goal race time for DCM? it seams that you have the ability to go sub2:50! your training paces suggest it anyway like....

kaymin

seanynova wrote: »

hey kaymin, what is your goal race time for DCM? it seams that you have the ability to go sub2:50! your training paces suggest it anyway like....

Hi Sean, haven't made up my mind what time to target - I'll see how the training goes over the next 9 weeks. Would be great to go sub 2:50 but 6:30 miles over distance isn't easy for me at the moment! I intend on upping the intensity of the long runs to see how I cope. What are you targetting for Amsterdam?

seanynova

kaymin wrote: »

Hi Sean, haven't made up my mind what time to target - I'll see how the training goes over the next 9 weeks. Would be great to go sub 2:50 but 6:30 miles over distance isn't easy for me at the moment! I intend on upping the intensity of the long runs to see how I cope. What are you targetting for Amsterdam?

you would be able for that alright, your already on the right track for that....sub3 is my goal but ill have a go at whatever i think i can run at for 26.2m...have a half marathon in a few weeks, a tough hilly circuit, so should be a good mcmillan indicator....

ive been following here closely anyway as its similar goals.

ELFOYZER

Hey there, had a messy week and had to juggle sessions a bit. Here's the read so far...

Mon - Rest
Tues - 4mile easy, 6x2min hills with jog back; 2 mile easy (8 mile)
Wed - 13 mile easy ( ran Half marathon course in park)
Thurs - 3mile easy (to track); cruise interval pyramid session = 3min, 4min,5min,5min,4min,3min with 1min jog recovery; 3mile easy home.
(11 mile)
Fri - 4 mile steady run in Park during lunch

36 miles so far this week. Plan for the rest of the weekend as follows -
Sat - going to run 10 mile easy + 9 mile at my current MP ( ~7:10/mile?!?)
Sun - 6 mile easy

Bit of a knot in my calf and I've been doing my best to keep it loose as possible - hope it doesn't impact on the run tomorrow. If necessary, I'll cut the pace as I want to get the 19 miler done. If this is the case, I might go a bit longer/harder on sunday. Happy training people:)

ecoli

ELFOYZER wrote: »

Bit of a knot in my calf and I've been doing my best to keep it loose as possible - hope it doesn't impact on the run tomorrow. If necessary, I'll cut the pace as I want to get the 19 miler done. If this is the case, I might go a bit longer/harder on sunday. Happy training people:)

You may want to try get a massage if possible these can be great every couple of weeks just to help keep you ticking over

ecoli

Hey Guys
Hope people are fighting fit? Be interested in getting feedback on the LSR from today as it will be interestinmg to see where people are regarding their MP and how they felt as it is one of the more important sessions of the plan to provide the strength for race day

||
Monday|Rest
Tuesday|2ml w/u 2x3m HMP, 2ml c/d
Wednesday|10 miles easy
Thursday|8 miles easy
Friday|2 mile warm up 5 mile tempo on track* 2 mile cooldown
Saturday|4 miles recovery
Sunday|20 miles easy

*This session should be done as follows 800m @ 5-10 secs faster than MP, 800m 5-10 secs slower than MP. This should amount to roughly 5m or until you cant do anymore if you dont get to this distance and should be constant running with no recovery in between

Any questions just ask

kaymin

Week 10 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|2|16|348
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|7|47 running; 26 kayaking|484
ELFOYZER|3.29|4|28|387
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|2|13.5|236|


Summary for week:
I signed up to do the liffey descent (kayak race) next weekend so I've been doing some last minute kayak training while at the same time trying to keep up the key running sessions. Need to take it a little easier this week as I think I overtrained over the last 7 days - pushed it too hard on too many sessions - I badly need a rest day!

Monday Kayak session - 8 down to 1 (8 mins on, 1 min rest; 7 mins on, 1 min rest; 6 mins on.....1min on, 1 min rest)

Tuesday 4 miles easy 6x2 min hills 1 mile cooldown
Average pace for hill efforts were: 5:55, 5:56, 5:44, 5:43, 5:52, 5:47. Has to be one of the hardest sessions.

Wednesday 12 Miles (easy)
I took it up a notch and did an average of 6:44 per mile. More like steady than easy.

Thursday Kayak session - 12km paddle steady.

Friday 5 miles tempo - Average 6:02 mins per mile - felt tired.

Saturday - 18km kayak steady.

Sunday 10 miles easy 9 miles MP.
10 miles easy averaged 6:56 mins per mile. 9 miles at MP averaged 6:27 mins per mile. Overall average was 6:42 mins per mile. Found this session very tough. Started the session feeling like I needed a rest day. Did a two mile warm down so it was a total of 21 miles on my legs - 4 miles further than I've ever ran before. Took in 5 gels over the course of the run but no water - leg muscles started tiring over the last 3 miles - not sure if was due to a lack of hydration or just from the effort. Was wrecked at the end - glad I've 8 more weeks of training before marathon day as I couldn't have kept up the pace for another 7 miles.

ELFOYZER

Week 10 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|2|16|348
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|7|47 running; 26 kayaking|484
ELFOYZER|3.29|5|55|442
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|2|13.5|236|



Saturday- 10 miles easy 9 miles MP.
11 miles easy averaged 8:06 mins per mile. Ran 8.6 miles in two loops, first 4.3 mile at 7:12/mile, stopped for a 30 sec water break and ran the second 4.3 miles at 7:21/mile. Just short of the 9 miles but happy enough. Found this really tough. Running the loops into a really strong breeze for 2 miles and felt my pace drop but pushed on regardless. I've no doubt I'd hit target pace on a less windy day. Had to lie up against the car and drain the legs - best thing I ever did. Feeling fresh enough now and plan to run an easy 6 mile later, although I may defer this to tomorrow and get a decent rest day - think its due:)

ELFOYZER

PS : awesome running Kaymin. Reckon you should quit the day job.;)