2010 Dublin Marathon- Sub 3 mentored thread

kaymin

ELFOYZER wrote: »

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

Thanks Elfoyzer. Wind made for a very difficult run today. At least you feel fresh now - it's almost too much effort for me to move from the couch to the kitchen for some much needed food - I may aswell write off the rest of the day!

misty floyd

Great running today lads.

donothoponpop

Week 10 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|6|56|404
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|||236|


Mon: 4 easy
Tue: 11 incl. 6x2min uphill
Wed: 9 @ MP (6:50)
Thurs: 11 @ 7:30
Sat: 17 miles hill race
Sun: 4 recovery

Very happy with how things are progressing. I would have liked to do the 10+9MP today, but was wrecked after a tough race over harsh terrain yesterday. Might try it in lieu of next Sunday's planned 20.

8 weeks to go, this program seems to be reaping benefits at an early stage, looking forward to putting the foot down for the next 5-6 weeks.

ecoli

donothoponpop wrote: »

Week 10 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|6|56|404
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|||236|


Mon: 4 easy
Tue: 11 incl. 6x2min uphill
Wed: 9 @ MP (6:50)
Thurs: 11 @ 7:30
Sat: 17 miles hill race
Sun: 4 recovery

Very happy with how things are progressing. I would have liked to do the 10+9MP today, but was wrecked after a tough race over harsh terrain yesterday. Might try it in lieu of next Sunday's planned 20.

8 weeks to go, this program seems to be reaping benefits at an early stage, looking forward to putting the foot down for the next 5-6 weeks.

I wouldn worry too much about missing the LSR with MP this week as i feel that your race is a perfect substitution as it will be a great strengthener in itself. There are other weeks with MP running in the long runs so dont worry as you will still have your two sessions during the week so there will be a good bit of faster running. Adding a third session can just increase risk of doing too much and getting injured

ELFOYZER

Quick check in - and a word of caution!

The problem I was having with my calve wasn't getting any better following saturday's long MP run, in spite of RICE'ing and stretching. No running Sunday - took e-coli's advice and headed to get some work done on it.

No major issue but the calves were very tight and needed a good bit of work (OUCH!), something I rarely suffer with. Couldn't work out how I'd put up so many miles without any problem and was putting it down to the intensity of the week and MP run.
Physio asked if I was trail running as the problem could be caused by running on unstable surfaces, etc. Apart from some forrest running earlier in August there was nothing so that ruled that out.

When I got home I checked my runners .... I suppose you can guess what I'm gonna say next!
They were completely thread bare, like a pair of carpet slippers. :eek::eek::eek:
I had bought 2 pair of 2150's about 12 wks ago and had considered breaking the second pair in soon. Hadn't realised with all the mileage that I'd need to be changing them sooner!
Anyway, wore the new 2150's monday evening and all day tuesday to break them in. Calve felt fine yesterday evening and ran 10 km including 20 min tempo. Huge difference with the new runners:D:D:D (ah, the comfort!)

Thought for the day - CHECK YOUR RUNNERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

ecoli

Hey Guys

Wont be here for the weekend so i thought it best to get this weeks training up before i head off. Hope things are going well for people, Some people seem to be going great from what i can see, others i think have decided my training not for them (which is fine its about what ever works for you best)

Anyway here goes:

||
Monday|Rest
Tuesday|8 miles easy
Wednesday|2x(3,2,1) EP,MP,HMP
Thursday|8 miles easy
Friday|6 miles easy
Saturday|4 miles recovery
Sunday|1,2,3,2,1 MP session*

* This session should be run 1 mile easy 1 mile MP, 2 mile easy, 2 mile MP etc and should total 18 miles

The sunday LSR is going to be one of the toughest of the plan but it will pay dividends come race day

Any questions just ask

donothoponpop

Week 11 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|5|53|457
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|7||484
ELFOYZER|3.29|||442
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|||236|


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.

ELFOYZER

Week 11 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|5|53|457
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|7||484
ELFOYZER|3.29|4|37|479
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|||236|


Weekly summary

Mon rest - Sports Massage
Tue 2 miles w/u, 20min tempo at track - avg 6:25/mile, 2mile c/d
Wed 15 miles easy avg 8:20/mile
Thur 3 miles w/u, 6 x 4min track intervals (6:15 pace avg)with 1 min rec jog , 3 mile c/d
Fri 4 miles steady
Sat Rest*
Sun Hungover:(

The week started great - although not sticking entirely to e-coli's plan, I was getting in quality sessions and decent long midweek run. Was planning on getting the 20 mile lsr in on sat and a 10k on sun, but plans changed and had a rare nite out with OH sat - overdid it on the Guinness, wrote off today.
Great to let the hair down but that's it now - no more gargle until after DCM.
Will do the lsr tomorrow and jump back in to the plan.

donothoponpop

ELFOYZER wrote: »

... but plans changed and had a rare nite out with OH sat - overdid it on the Guinness, wrote off today.
Great to let the hair down but that's it now - no more gargle until after DCM.
Will do the lsr tomorrow and jump back in to the plan.

Life's for living, nothing wrong with changing the program to suit a social life. Looks like its just three of us now, and Kaymin will be showered by the time we finish:D Your training is going great, get that LSR done tomorrow, and keep me company in Dublin from 17 miles to sub 3.

kaymin

Week 11 summary
Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
donothoponpop|3:10|5|53|457
smmoore79| 3.10||| 143
Speedy44|3:26| | | 214|
kaymin|n/a|4|21 miles running, 24 miles kayaking|529
ELFOYZER|3.29|4|37|479
cunavalos|n/a|||120
Schnellimbiss |n/a|||approx 125|
Bloody Nipples|3.15|||236|

donothoponpop wrote: »

Life's for living, nothing wrong with changing the program to suit a social life. Looks like its just three of us now, and Kaymin will be showered by the time we finish:D Your training is going great, get that LSR done tomorrow, and keep me company in Dublin from 17 miles to sub 3.

Thanks for your vote of confidence, however, this week was not a good week for me running wise.

Summary for week:

Monday - rest

Tuesday - 2ml w/u 2x3m HMP, 2ml c/d
First 3mile effort averages: 5:54, 5:50. 5:53 Slightly downhill overall.
Second 3mile effort averages: 5:57, 6:14, 5:57 Slightly uphill overall
Felt a slight twinge in my left lower leg - side of lower calf.

Wed - 40 minute kayak

Thurs - 10.3 mile easy run - average 6:51. Felt the lower leg niggle but could still run without that much discomfort. I don't think I worsened the niggle (at least I hope I didn't).

Friday - rest

Saturday - liffey descent - 18 mile kayak race - 6th boat home. Not too bad considering my arms start giving out before halfway. Still, a long way off the winners. I'll have alot of work to do to regain my upperbody strength when I go back to kayak training properly.

Sunday - lower leg niggle is still there despite applying hot and cold packs etc - getting to be a bit of a concern. Didn't really suit to train today anyway. Plan to do the LSR Monday evening instead all going well.

ELFOYZER

donothoponpop wrote: »

Life's for living, nothing wrong with changing the program to suit a social life. Looks like its just three of us now, and Kaymin will be showered by the time we finish:D Your training is going great, get that LSR done tomorrow, and keep me company in Dublin from 17 miles to sub 3.

Thanks for the vote of confidence D, hope to gradually bring down my MP pace over the coming weeks to go as near to, if not under the 3 hour mark! I'd be glad to plod around with ya on the day and hope to hang on to the pacer for as long as I possibly can.
Similar plan for the half marathon - gonna stick with e-coli and Krusty(?) and duck in under 1:30. Are you running on 18th too?
I think there may be one or two others knocking about - smoore and bloody nipples, though not sure if they are running DCM.
PS: Kaymin - whoever finishes first buys the pints;)

donothoponpop

ecoli wrote: »

w). Regarding the plan would people prefer me to do week by week or post a few weeks at a time? Some people find they like to know what's in store in the week or two in advance and some like to take it one day at a time so i will leave it to the majority

You asked this question at the beginning of the program, and it's something I was discussing with Krusty on the LSR yesterday...

Not knowing any more than a week ahead, has been a great boon to me. Usually at this stage of a marathon program (7 weeks to go), I'm tired, and looking at the tough weeks ahead with some dread. This time, however, it's very much a matter of just focussing on the week ahead, and getting it done. There's also an element of anticipation and surprise when the weeks plan is posted, and I find that very useful on concentrating on the here and now training.

Great schedule so far, thumbs up ecoli.

ELFOYZER

donothoponpop wrote: »

You asked this question at the beginning of the program, and it's something I was discussing with Krusty on the LSR yesterday...

Not knowing any more than a week ahead, has been a great boon to me. Usually at this stage of a marathon program (7 weeks to go), I'm tired, and looking at the tough weeks ahead with some dread. This time, however, it's very much a matter of just focussing on the week ahead, and getting it done. There's also an element of anticipation and surprise when the weeks plan is posted, and I find that very useful on concentrating on the here and now training.

Great schedule so far, thumbs up ecoli.

Have to agree with Donothoponpop here, the fact that you are only getting a weeks training at a time works very well for me too. Just taking it one week at a time and focusing on seven days at a time instead of 18 weeks keeps it from going stale - great work e-coli, I'm a better runner on account of it, thanks.;)

ecoli

ELFOYZER wrote: »

Have to agree with Donothoponpop here, the fact that you are only getting a weeks training at a time works very well for me too. Just taking it one week at a time and focusing on seven days at a time instead of 18 weeks keeps it from going stale - great work e-coli, I'm a better runner on account of it, thanks.;)

Thanks lads for all the kind words to be honest i am just glad that you are happy with how the training is going because you put your trust and few months time into this training plan even with the fact that i have no qualifications in so i am just glad that i can reward your faith in me and hopefully get you guys over the line (in the sub 3:D)

ELFOYZER

Disaster of a day - only in from work now so no long run for me.
Haven't ran in three days now and really feeling the withdrawl.

Going to do stretch core work tonight ( something I've been neglecting over the past few weeks now).
Will run the wednesday (3,2,1)x2 session tomorrow. Wednesday I'll run the half marathon course easy with my brother, then link back into the plan for the remainder of the week - looking forward to sunday's long run - gonna be a real test.

kaymin

ecoli wrote: »

Thanks lads for all the kind words to be honest i am just glad that you are happy with how the training is going because you put your trust and few months time into this training plan even with the fact that i have no qualifications in so i am just glad that i can reward your faith in me and hopefully get you guys over the line (in the sub 3:D)

I share the views of donothoponpop and EFLOYZER - haven't felt run down at all when I've followed the programme and my race times have fallen significantly. I'll be applying some of the things I've learnt to my kayaking. Posting the weekly summary has given me the discipline to not skip sessions. Case in point....

Went to the Phoenix Park to do my 20 LSR this evening - between my leg annoying me, the rain lashing down and then my Garmin freezing I figured I wasn't meant to run today. But I haven't run since Thursday...so I start it anyway and get through approx 20 miles, most of it in the dark. Reckon it was about 7 minute mile pace. Happy to get it done - my biggest fear at this stage is the second half of the marathon which I'm told starts at mile 20. Niggling injury in lower leg is still there but doesn't seem to get worse when I run.

EFLOYZER - I'll gladly buy the beers if I come first!

ecoli

Hey Guys

Regarding the session on Sunday which is gonna be a tough one if people wanted we could try arrange a group session here in the park where we start together do MP s at own pace and then link up on the easy miles parts. Just an idea to make this session a bit less daunting for anyone interested

What do people think?

kaymin

ecoli wrote: »

Hey Guys

Regarding the session on Sunday which is gonna be a tough one if people wanted we could try arrange a group session here in the park where we start together do MP s at own pace and then link up on the easy miles parts. Just an idea to make this session a bit less daunting for anyone interested

What do people think?

I'd be on for that except I've finally resigned myself to the fact that I'm injured and need to lay off the running. My leg didn't pass the 20 mile test. If anyone has recommendations for a physio could you pm me their details - thanks. Hopefully i'll be able to run by Sunday but the likelihood is low.

ecoli

kaymin wrote: »

I'd be on for that except I've finally resigned myself to the fact that I'm injured and need to lay off the running. My leg didn't pass the 20 mile test. If anyone has recommendations for a physio could you pm me their details - thanks. Hopefully i'll be able to run by Sunday but the likelihood is low.

PM sent

ELFOYZER

ecoli wrote: »

Hey Guys

Regarding the session on Sunday which is gonna be a tough one if people wanted we could try arrange a group session here in the park where we start together do MP s at own pace and then link up on the easy miles parts. Just an idea to make this session a bit less daunting for anyone interested

What do people think?

Hey ecoli, think that's a great idea, I'd be happy enough to go along with that session.

I've half-committed to run with a friend on the same basis (as we are running at different paces) - maybe he could come along too.

What time were you thinking? I'd prefer early but would be happy to tag along at any time.

ecoli

ELFOYZER wrote: »

Hey ecoli, think that's a great idea, I'd be happy enough to go along with that session.

I've half-committed to run with a friend on the same basis (as we are running at different paces) - maybe he could come along too.

What time were you thinking? I'd prefer early but would be happy to tag along at any time.

Im free all day so any time would suit me basically go with the time that suits most people hoping to do the session. The more the merrier for the session just thought may be a good idea to give each other a bit of motivation because this run not an easy one

donothoponpop

I'd love to do this, but could only half-commit at the moment, its a long drive up for me. But in principle, yeah, great idea.

ELFOYZER

donothoponpop wrote: »

I'd love to do this, but could only half-commit at the moment, its a long drive up for me. But in principle, yeah, great idea.

I'd go with whatever time donothoponpop can make it up as he has the furthers commute. Failing that I'd prefer morning.

donothoponpop

ELFOYZER wrote: »

I'd go with whatever time donothoponpop can make it up as he has the furthers commute. Failing that I'd prefer morning.

If I can make it at all, it'll be earlier the better. But plan away without me, I'll do my best to get up. Be good to meet some faces too.

ELFOYZER

donothoponpop wrote: »

If I can make it at all, it'll be earlier the better. But plan away without me, I'll do my best to get up. Be good to meet some faces too.

Tell ya what - why don't you name a time that would suit of you were available and hopefully we can make it.

Maybe 9 or 10am at Popes Cross car park?

donothoponpop

ELFOYZER wrote: »

Tell ya what - why don't you name a time that would suit of you were available and hopefully we can make it.

Maybe 9 or 10am at Popes Cross car park?

Either 9 or 10 would suit, assuming I can get up at all.

ELFOYZER

donothoponpop wrote: »

Either 9 or 10 would suit, assuming I can get up at all.

I'm good with that - Coach, it's up to you, want to name a time?
Pope's Cross is a good landmark to meet up - central in the park too.

ecoli

ELFOYZER wrote: »

I'm good with that - Coach, it's up to you, want to name a time?
Pope's Cross is a good landmark to meet up - central in the park too.

We say half nine at the Papals cross?

kaymin

ecoli wrote: »

We say half nine at the Papals cross?

Good for me subject to what the physio says - paying him a visit tomorrow.

ecoli

Roll call

Time: 09.30

Meeting Place: Papals Cross

Session: 1 Mile Easy, 1 Mile MP, 2 miles easy, 2 miles MP 3 miles easy 3 miles MP 2 miles easy 2 miles MP 1 mile easy 1 mile MP (total 18 miles)

So who is in?