12 weeks of DCM training (sub 3 attempt)

misty floyd

Hello People,
I haven't been around these parts in a while and miss having a log. So this is my log on my way to DCM 2010. This is my previous log 'Everything in its right pace' for Rotterdam in April this year (3:00:30)

Since then I've gone downhill with an injury (nerve tension in right leg) and a crap attitude. At least I got out for some slow miles. 9lbs weight gain...my scales must be wrong....I hope.

Average weekly mileage since April has been 23m but last week was 53m and the last 2 weekends I ran 15m easy. The recent addidas 4.9m, I ran 30:06, not bad considering and since then I've been working a bit harder.

Plan
2 big sessions a week, the rest will be easy, some medium effort and sometimes strides added. I won't be doing snappy stuff because it aggrevates my injury which I'm still managing. I'd like to hit 50-60miles per week but if I can do more, I will.

So I've 12 weeks and I'm confident of dropping the weight, getting back the fitness. Sub 3, why not.

misty floyd

Monday 2nd Aug
5m easy (8:25m/m). Never eating garlic bread or onions before a run again.

Tuesday 3rd Aug
Big session, 11m total.
This was done in the Phoenix and it was very hard for me. 4 x 12min intervals (approx 1.9m) and jog back to the start (2mins). Overall average was 6:25m/m. So I'm very pleased with that as I struggled to do 3 of these last week. Link. 1.5m warm up/down.

Sosa

Best of luck Misty,if memory serves me only 31 sec to get that sub 3

Your consistency has dropped but the big session today gives you a chance,train smart for the 12 weeks,dont try kill yourself to early and ramp up near the end.

misty floyd

Sosa wrote: »

Best of luck Misty,if memory serves me only 31 sec to get that sub 3

Your consistency has dropped but the big session today gives you a chance,train smart for the 12 weeks,dont try kill yourself to early and ramp up near the end.

Sound advice Sosa, thanks for that.

seanynova

hey, good luck with the training misty, im sure you will be fine after sessions like that. i did the same last week, not as fast as you though!!!
are you following a plan, looks similar to a daniels type session there....

kennyb3

Welcome back, and best of luck

Peckham

Best of luck misty. Do I see a hint of Jack Daniels in your training (4x12min tempo)?

Have taken the same approach myself - 12 weeks of Daniels prep for the marathon. Having gone through 5 weeks of the schedule I can definitely feel benefits. His tempo sessions are excellent - particularly when they're thrown in with the long run.

theboyblunder

Best of luck misty. You only have a few seconds to gain and you'll have it.

misty floyd wrote: »

Hello People,
I haven't been around these parts in a while and miss having a log. So this is my log on my way to DCM 2010. This is my previous log 'Everything in its right pace' for Rotterdam in April this year (3:00:30)

Since then I've gone downhill with an injury (nerve tension in right leg) and a crap attitude. At least I got out for some slow miles. 9lbs weight gain...my scales must be wrong....I hope.

Average weekly mileage since April has been 23m but last week was 53m and the last 2 weekends I ran 15m easy. The recent addidas 4.9m, I ran 30:06, not bad considering and since then I've been working a bit harder.

Plan
2 big sessions a week, the rest will be easy, some medium effort and sometimes strides added. I won't be doing snappy stuff because it aggrevates my injury which I'm still managing. I'd like to hit 50-60miles per week but if I can do more, I will.

So I've 12 weeks and I'm confident of dropping the weight, getting back the fitness. Sub 3, why not.

heffsarmy

Good luck with the new log Andy, good session last night. You don't seem to have lost that much fitness given the time you ran in the adidas 5miler, a few more weeks of steady training and you will be flying again.

ecoli

best of luck with the log. So close last time and the fact you dont look to have lost much fitness twelve weeks should be plenty of time to get sub 3 shape

tisnotover

All the best with new log Misty, I like following the marathon logs.

Gently into the higher mileage and on from there. Sub-3 here you come!

misty floyd

Thanks lads and good luck with your own goals. I haven't been following as my head wasn't into the running the last while but I'll catch up on what is going on here.

seanynova wrote: »

are you following a plan, looks similar to a daniels type session there....

Peckham wrote: »

Do I see a hint of Jack Daniels in your training (4x12min tempo)?

Its actually not the Daniels plan. Just a coincidence that the intervals were 12mins last night. Maybe the club coach is following it. Might have a read of my Daniels book. I do want to keep things simple though.

theboyblunder wrote: »

Best of luck misty. You only have a few seconds to gain and you'll have it.

And good luck yourself tbb, I hope that bronchitis (spelling?) clears up. Thats a pain but better now than during Longford.

heffsarmy wrote: »

Good luck with the new log Andy, good session last night. You don't seem to have lost that much fitness given the time you ran in the adidas 5miler, a few more weeks of steady training and you will be flying again.

Nice one heff, fair play to you doing 5 of those last night. Would you say you are in better shape than what you were in April?

Lex Luther

misty floyd wrote: »

Thanks lads and good luck with your own goals. I haven't been following as my head wasn't into the running the last while but I'll catch up on what is going on here.





Its actually not the Daniels plan. Just a coincidence that the intervals were 12mins last night. Maybe the club coach is following it. Might have a read of my Daniels book. I do want to keep things simple though.



And good luck yourself tbb, I hope that bronchitis (spelling?) clears up. Thats a pain but better now than during Longford.



Nice one heff, fair play to you doing 5 of those last night. Would you say you are in better shape than what you were in April?

I'll be following your log with interest as well Andy. Good session last night (sorry for wimping out on last rep but trying to save something for this week-ends race).
LL

misty floyd

Lex Luther wrote: »

I'll be following your log with interest as well Andy. Good session last night (sorry for wimping out on last rep but trying to save something for this week-ends race).
LL

oh yeah I was hurting so bad I forgot to wish you good luck in that. I read there that its tough enough. Those 18 milers will stand to you.

heffsarmy

misty floyd wrote: »

Nice one heff, fair play to you doing 5 of those last night. Would you say you are in better shape than what you were in April?

I find these sessions don't take much out off me the next day, so I would say I'm in better shape than I was last april. I still need planty of long runs to be ready for the marathon.

Krusty_Clown

Good luck Misty. The good thing about having already run 3:00:xx is you know exactly what you have to do to gain those extra few minutes.

What do you mean snappy stuff? Do you mean very fast intervals?

misty floyd

Krusty_Clown wrote: »

Good luck Misty. The good thing about having already run 3:00:xx is you know exactly what you have to do to gain those extra few minutes.

What do you mean snappy stuff? Do you mean very fast intervals?

Thanks Krusty. Yes fast intervals, anything faster than 6m/m and I'm limping the next day. Its ok though. I'm thinking adding on strides at 5km pace should be ok. I should add that its slowly getting better week by week and I am a little afraid to push the speed right now.

Krusty_Clown

misty floyd wrote: »

Thanks Krusty. Yes fast intervals, anything faster than 6m/m and I'm limping the next day. Its ok though. I'm thinking adding on strides at 5km pace should be ok. I should add that its slowly getting better week by week and I am a little afraid to push the speed right now.

I tohught limping was just the norm, and that if you're not limping, you're not trying hard enough?

Oisin11178

Ahh misty welcome back. Weve been keeping the homefires burning for you:D
See you in Dublin bud and good luck:D

misty floyd

Oisin11178 wrote: »

Ahh misty welcome back. Weve been keeping the homefires burning for you:D
See you in Dublin bud and good luck:D

Thanks man. I take it you are still doing every marathon possible. I know you are still hitting the long runs....good to see.

Wednesday 4th Aug
5m easy. This was a bit of a horrible run, my legs are wrecked from that session on Tuesday. Going to work through it (the tiredness/pain).

Oisin11178

misty floyd wrote: »

Thanks man. I take it you are still doing every marathon possible. I know you are still hitting the long runs....good to see.

Wednesday 4th Aug
5m easy. This was a bit of a horrible run, my legs are wrecked from that session on Tuesday. Going to work through it (the tiredness/pain).

yeah man upto 8 this year.
Did my first marathon lenght training run there monday.
Around 3.25 seems to be a comfortable time for me these days.

misty floyd

Oisin11178 wrote: »

yeah man upto 8 this year.
Did my first marathon lenght training run there monday.
Around 3.25 seems to be a comfortable time for me these days.

Yeah I saw that Oisin, thats savage stuff. An ultra for you, no problem.

Thursday 5th Aug
10.2m easy down the canal at hazelhatch. Nice run, surprised to feel ok. The midges were unreal.

misty floyd

Friday 6th August
5m @ 7:40m/m

Saturday 7th August
Rest day although a round trip drive to Kerry, didn't feel like much of a rest.

Sunday 8th August
18m @ 8:05m/m some hills in there. I'm a bit disappointed with how I felt today and I think I've forgotten that I need to build up to these long distances before they feel comfortable. That was hard even though it was slow but I'm glad its done and will be happier finishing next weekends 20m.

Week 1 summary 2nd-8th August

Mon: 5m easy
Tues: 4x12min @ 6:25m/m on grass (11m total) Wrecked after this one.
Wed: 5m easy
Thurs: 10.2m easy
Fri: 5m @ 7:40
Sat: rest
Sun: 18m @ 8:05m/m easy. Some hills.

54.2m Total for week.

misty floyd

Mon 9th
5m easy, late.

Tues 10th
4x12min intervals with 2min jog/rest between (grass).
That was tough, I could feel Sundays long run in the legs but in a week my average pace for it has gone from 6:26m/m to 6:22m/m so thats alright. 11.7m total. Working late again, I had some food issues and didn't eat enough.

Wed 11th
6.5m recovery. Again, made stupid mistakes with not eating enough. 1m in and I was feeling weak, by the end I was tempted to eat grass. Seriously, I did think about it for a second.

Lots of food cooked for tomorrow. Thai Lemon curry with basmati rice

misty floyd

Thurs 12th
Fartlek type session with club in Phoenix. 20min slow, 5min on, 5min slow etc. Hit the hard parts 5 times and up the kyber 3 times so it was tough enough but not a killer.

Thats a great session for a group as everyone turns around to regroup and we all start the hard bits together. Concentrating on time throughout, you forget you are covering a decent distance and its a nice surprise when you look down on the watch at the end.

Fitness not back to where it was yet but I'm getting there and thats very satisfying.

Happy.

tunguska

In regards to the food issue, I take bars I buy in nourish and the ones I make myself with me when I run. They go down very easy, so much so that I can literally eat them while Im running.
My advice dude is to get yourself a pair of tri shorts, they have pockets on either hip which are a decent size so that you can fit a couple of bars and gels in each. Either that or get one of those utlility belt things. Wouldnt be crazy about that option though. Nothing worse than getting hungry half way through a run.

misty floyd

tunguska wrote: »

In regards to the food issue, I take bars I buy in nourish and the ones I make myself with me when I run. They go down very easy, so much so that I can literally eat them while Im running.
My advice dude is to get yourself a pair of tri shorts, they have pockets on either hip which are a decent size so that you can fit a couple of bars and gels in each. Either that or get one of those utlility belt things. Wouldnt be crazy about that option though. Nothing worse than getting hungry half way through a run.

Cheers. I'm gonna get some of those bars you mentioned on the main forum and I'm def gonna try some of the recipies there. No way could I wear one of those batman belts, I hate carrying stuff. The mornings of my long runs, I'll eat a good breakfast then drive over the route and stash some bottles. I hate carrying them! The tri shorts, I was looking at the ones you have....very expensive and I'm broke at the moment but I'm gonna get a pair or two and some running socks. Mine seem to go missing all the time
Whats the plan this week? Two big ones Sat and Sun?

tunguska

misty floyd wrote: »

Whats the plan this week? Two big ones Sat and Sun?

20miles tonight at around 6:50/mile. Then 2x 10miles tomorrow at recovery pace. Then a big one sunday, 27miles at 6:40/mile.

New arcade fire album out, have you heard it yet?

shels4ever

tunguska wrote: »

20miles tonight at around 6:50/mile. Then 2x 10miles tomorrow at recovery pace. Then a big one sunday, 27miles at 6:40/mile.

New arcade fire album out, have you heard it yet?

holy crap ... 2X10 miles as a recovery from a 20 mile and then a 27 mile to top it off.. thats some weekend. You have some ability to handly huge mileage...

seanynova

misty floyd wrote: »

Tues 10th
4x12min intervals with 2min jog/rest between (grass).
That was tough, I could feel Sundays long run in the legs but in a week my average pace for it has gone from 6:26m/m to 6:22m/m so thats alright. 11.7m total. Working late again, I had some food issues and didn't eat enough.

another good interval session misty, would you not be better off setting up an advanced training session on Garmin Training Centre, would give you a better indication of you tempo split times...for future analysis like? very handy function...

what was your training tempo pace for rotterdam? id like to see mine sub 6:20 and ideally sub 6:15 but might be asking a lot...

misty floyd

tunguska wrote: »

20miles tonight at around 6:50/mile. Then 2x 10miles tomorrow at recovery pace. Then a big one sunday, 27miles at 6:40/mile.

New arcade fire album out, have you heard it yet?

Yeah thats not bad, an easy few days so Thats savage, I'd like to know how you get on. I've a harder weekend, tomorrow I have to mind......a child!! My sisters wee one. I'll be on google to find out how to change a nappy. Yeah I've had that album a few weeks now and have given it a few listens. I like it a lot. Prefare it to the second album anyway. They are playing in the O2 and tickets on sale next Friday but its €62 and like I said I'm smashed.

seanynova wrote: »

another good interval session misty, would you not be better off setting up an advanced training session on Garmin Training Centre, would give you a better indication of you tempo split times...for future analysis like? very handy function...

what was your training tempo pace for rotterdam? id like to see mine sub 6:20 and ideally sub 6:15 but might be asking a lot...

Hey Seanynova, you see its a session with some lads from the club and the coach tries to get us to start together. So sometimes the recovery is 2min, 2min 30s, 1min 50s. I just start and stop when the 12mins is up. I'd be interested to know a better way. I can still check the splits after. Is that what you mean?
As for the tempo pace, I didn't really do that many tempo runs. If I was or if I do this time around I'd probably do 5 easy and 5 at around 6:20? My 10m race pace before it was at 6:12m/m.....is that my tempo pace? I don't know mate, sorry.

Good session today by the way, looks like an interesting one, I might try it.

Fri 13th Aug
Mrs Floyd (to be) robbed my garmin. Delighted to hear she ran 10m in training for the Frank Duffy. Fair play. Anyway, don't know what my pace was but according to gmaps: 11.2miles and it was run easy.

asimonov

good sessions misty - i think daniels has the tempo pace at 6:26 for sub3 vdot. I run by time as well, i prefer it as it stops you racing to get sessions complete, there's no incentive to run faster than the prescribed pace as the time is the time.

But i think seany means you can set up the watch to count down the time or distance for you and it will show your average pace using the training centre. It will also beep you to slow down or speed up if your pace falls out of the right zone.

That last arcade fire album was a bit of a sham, funeral was super...saw them at the EP followed by Kraftwerk - amazing stuff. Keep up the good work.

seanynova

asimonov wrote: »

But i think seany means you can set up the watch to count down the time or distance for you and it will show your average pace using the training centre. It will also beep you to slow down or speed up if your pace falls out of the right zone.

yup, thats what i mean, last time i did the 4x 12mins Tempo, i set it up as 4x (12min tempo, 2mins rest) but you could do the following:
4x (12min tempo, rest until i hit the lap button)

anyway, just a though, but once you know what your doing, thats the main thing....

i find i always race faster than i train, i did a 64:31min 10m race on the back of 6:40-6:45m/m tempo training, max 5miles Tempo of 7m total.
as i say, hopefully get the tempo down to sub6:20 and that might give me the cushion along with some good quality LSR's.

misty floyd

Cheers Sean/Asimonov, I see what you mean now about the Garmin. I'll set that up properly, it would be especially useful for the 5min hard - 5min easy etc session that I did on Thurs. I'm sure I can set it up to tell me average pace for each of the 5min hard bits....I'd like to know that.

Sun 15th Aug
20m LSR (with last 5m near marathon pace).
First 15m was at a crap pace but thats how easy felt today. Maybe I was holding back for the MP miles? Anyway, Last 5m: 6:50/6:43/6:40/6:53/6:30

That was a real mental battle to hit those numbers for the MP miles. I just happened to be listening to a psychologist from a www.marathontalk.com podcast about being positive and focus on how I'm improving, how well I'm doing instead of how hard it felt. Tick off the miles and concentrate on the next one. Worked well cause I was working very hard.

Some hills in middle. 2xgels & 800mls water. Nice and warm too, great day for it.

misty floyd

9th - 15th August

Mon: 5m easy
Tues: 4x12min @ 6:22m/m on grass (11.5m total)
Wed: 6.5m easy
Thurs: Fartlek. 5x(5min hard, 5min easy). Hilly. 9.6m Total
Fri: 11.2m easy
Sat: rest
Sun: 20m with last 5 near PMP. First 15 slow. Some hills.

63.8m Total for week.

Ease up a bit for the Frank Duffy next week.

tunguska

misty floyd wrote: »

Yeah I've had that album a few weeks now and have given it a few listens. I like it a lot. Prefare it to the second album anyway. They are playing in the O2 and tickets on sale next Friday but its €62 and like I said I'm smashed.


Fri 13th Aug
Mrs Floyd (to be) robbed my garmin. Delighted to hear she ran 10m in training for the Frank Duffy. Fair play. Anyway, don't know what my pace was but according to gmaps: 11.2miles and it was run easy.

I have to disagree a bit man, I thought Neon Bible was top, gets better every time I listen to it, some great stuff going on there. My body is a gage is an absolute belter of a song.

Delighted to see that Car is doing the 10miler, thats amazing. I mean 5k and 10ks are a different game to a 10miler, thats a proper race. Man I think she has potential. Be interested to see how she gets on. She'll be doing dublin marathon next year............

misty floyd

tunguska wrote: »

Delighted to see that Car is doing the 10miler, thats amazing. I mean 5k and 10ks are a different game to a 10miler, thats a proper race. Man I think she has potential. Be interested to see how she gets on. She'll be doing dublin marathon next year............

ha she's sitting here beside me. She laughed. The 5miler killed her so fair play.

How did you get on with that schedule you posted above?

tunguska

misty floyd wrote: »

ha she's sitting here beside me. She laughed. The 5miler killed her so fair play.

How did you get on with that schedule you posted above?

Fridays 20 was great, rock solid tempo throughout. Saturday I felt a bit tired though, it was a recovery day so that was ok. First 10, legs felt heavy, second 10 I felt brand new though.
Got up today and the stomach felt a bit dodgy, but the work had to be done regardless of how I felt so off I went. Shouldve went out earlier in the day, went at 1pm and it was baking hot. I ended up knocking back 3 litres of water over the course of the entire run and even that wasnt enough. First 13miles flew by but I had a bad patch at 18miles. Has happened before and when it does the temptation to quit and call it a day is massive. But I saw a documentary once about ultra endurance runners and in it this guy talked about the phases he goes through on long runs. He says that sometimes you hit a bad patch, a point where you just want to quit and leave it at that, but its just a phase and will pass. Most people will quit at this point but if you hang on you;ll be ok in a few minutes. So I always think about that when I struggle, and he was spot on because it always passes. So I was fine again by 20miles and just hammered away until the end(26.6miles). Bit short so I need to add in a little bit for next time. Man Im hijacking your log big time here.......

Arcade fire gig is a little pricey and I reckon this show will sell out in no time. But Im sure they'll announce a second date, I'll go to that one.

misty floyd

Hijack away, thats great stuff. You must have found it hard to hit target pace with the sun? It was some day alright, I'm burnt anyway.

Yeah second date is what seems to happen these days. Will be a cracking gig. By the way, I like neon bible but prefare suburbs. Funeral is by far my favourite.

aero2k

Hi Misty,

I found your log and was going to post earlier, but after reading of tunguska's weekend exploits I had to lie down and rest for a few hours - that weekend is pretty much a peak week's mileage for me, nearer two weeks these days! Savage.

I reckon you're well set up for a great run in DCM. You looked good after the 5 miler and that was a good time - I could only manage 31:18 last year and I thought I was in peak shape then - needless to say I improved a lot over the next few months. It's a good sign when you can ramp up to a long run with PMP miles with no trouble. I'll be watching with interest.

misty floyd

Thanks very much Aero. Yeah I'm getting back to where I was but not there yet. I wouldn't say the 20 with PMP miles was no trouble but a couple more of them and I think I'll be in a good place.

Yeah, great to see that commitment from Tunguska. It does show you what you can do with lots of hard work.
You don't really need to be hitting big weeks in fairness. Quality over quantity. Might see you on Saturday and good luck with it Aero.

Mon 16th Aug
5m recovery run.

Tues 17th Aug
Christ I was knackered today. I went home to bed after a busy day in work and my alarm went off at 6.30. Had to be at club at 7 for 1000's or else I was taking a lazy rest day. Made it anyway

1.5m easy to the polo grounds.
6x1km with 90s recovery. My average pace for each km stayed at 5:59m/m after each rep. Held back on these as the 20miler was in the legs and I didn't see any point killing myself....I'll save that for Saturday. Ok I didn't set up the watch like asimonov and seany suggested my brain wasn't working.
1.5m cool down.

Injury pretty much gone. Just a niggle.

Lex Luther

misty floyd wrote: »

Thanks very much Aero. Yeah I'm getting back to where I was but not there yet. I wouldn't say the 20 with PMP miles was no trouble but a couple more of them and I think I'll be in a good place.

Yeah, great to see that commitment from Tunguska. It does show you what you can do with lots of hard work.
You don't really need to be hitting big weeks in fairness. Quality over quantity. Might see you on Saturday and good luck with it Aero.

Mon 16th Aug
5m recovery run.

Tues 17th Aug
Christ I was knackered today. I went home to bed after a busy day in work and my alarm went off at 6.30. Had to be at club at 7 for 1000's or else I was taking a lazy rest day. Made it anyway

1.5m easy to the polo grounds.
6x1km with 90s recovery. My average pace for each km stayed at 5:59m/m after each rep. Held back on these as the 20miler was in the legs and I didn't see any point killing myself....I'll save that for Saturday. Ok I didn't set up the watch like asimonov and seany suggested my brain wasn't working.
1.5m cool down.

Injury pretty much gone. Just a niggle.

Good stuff Misty - whats the target for Saturday's race ? What would you be happy with in terms of the main sub three hour goal. (Just curious as obviously we're on a similar track but I haven't a clue what to go for on Saturday myself )
LL

misty floyd

Lex Luther wrote: »

Good stuff Misty - whats the target for Saturday's race ? What would you be happy with in terms of the main sub three hour goal. (Just curious as obviously we're on a similar track but I haven't a clue what to go for on Saturday myself )
LL

Hey Lex,
Well 4 weeks before Rotterdam I did 62'12. I'm not as fit as then but getting there and I reckon by 4 weeks before Dublin I want to be fitter than 62. So target for Saturdays race is 62 even though I'm not as fit, I'm going to go for that to know how far behind I am. I'd be happy sub 64 all the same and I'm going to empty the tank anyway. Having only run one properly paced marathon, I think I'm better at the 10miler and below distance. I think. So I'm not the best gauge anyway.

What about yourself Lex, whats your plan? and how did the kilomarathon go for you? Take a while to recover? Will you be doing any kind of long run this weekend or are you dropping it?

tunguska

Lex Luther wrote: »

Good stuff Misty - whats the target for Saturday's race ? What would you be happy with in terms of the main sub three hour goal. (Just curious as obviously we're on a similar track but I haven't a clue what to go for on Saturday myself )
LL

More log hijacking here, hope you dont mind Misty.........

Lex, I think you should shoot for sub 60mins. You might not get there but then again theres a good chance you will. You put in a good run in the kilomarathon and that was a tough race. Sub 60 after that is easy. Aim high, you'll learn a lot from this race.

Lex Luther

tunguska wrote: »

More log hijacking here, hope you dont mind Misty.........

Lex, I think you should shoot for sub 60mins. You might not get there but then again theres a good chance you will. You put in a good run in the kilomarathon and that was a tough race. Sub 60 after that is easy. Aim high, you'll learn a lot from this race.

Hi Misty - sorry about the hi-jack !!!!
Tunguska, you're kidding me right ? I was thinking i might have an outside hance at sub 63 at best.
Clearly d to look deep into my soul between now and tomorrow at 10...

Misty hopefully catch up with you at some stage tomorrow - areyou going to the marathon talk afterwards ?

misty floyd

Lex Luther wrote: »

Misty hopefully catch up with you at some stage tomorrow - areyou going to the marathon talk afterwards ?

Hey Lex, yeah I think I'll be wearing the singlet although last time I tried it on, it didn't fit. I blame the washing machine Yes, I'm heading to the club after. Would be good to do a couple miles cool down after though, I hope we aren't meeting too soon after the race.

Lads, I told yee Hijack away. Its interesting stuff, 'my loga, su loga'

misty floyd

Wed 18th Aug
5.3m recovery

Thurs 19th Aug
Went out for 8m, felt like **** and just done 3m.....listen to the body.

Fri 20th Aug
Rest

Sat 21st Aug
Frank Duffy 10m

Went for a PB today knowing I wasn't as fit as then (62'12 in Galway March this year). I didn't really know what to do at the start and just went with it thinking I could dig deeper than ever before. I figured that I'd see where I was at at least.

After the first mile, even sooner actually, I knew I was gonna have a tough race. I just felt I wasn't fit enough for the pace and general tiredness

%$£%%$^$£&$&£$^&

blah blah and blah blah blah. 64'39.

I was gonna write down how it went but it was sick and I don't feel like it.

Anyway, I'll stop being a baby. Positives: It was a tough session, I learnt lots (start comfortably), I know how much work I gotta do. Leeds won today.

My gf finished well today and lots of boardsies nailed it. Well done. I'm going for a few beers. Up the Dubs!!

aero2k

Don't let it get to you Misty, it looks like lots of very good runners struggled today - many were 2 mins down on what you might expect.

And 64:39 is a good time to set you up for sub -3 in Dublin, I could only manage 64:50 last year and I didn't have any injury problems in the previous few months.

Enjoy the beers!

misty floyd

aero2k wrote: »

Don't let it get to you Misty, it looks like lots of very good runners struggled today - many were 2 mins down on what you might expect.

And 64:39 is a good time to set you up for sub -3 in Dublin, I could only manage 64:50 last year and I didn't have any injury problems in the previous few months.

Enjoy the beers!

Thanks Aero, you are right. I'd enjoy the beers if she'd hurry up getting ready zzzzzzzz

heffsarmy

misty floyd wrote: »

After the first mile, even sooner actually, I knew I was gonna have a tough race. I just felt I wasn't fit enough for the pace and general tiredness

Hard luck on the run, I felt very similar today. I started fast trying too get ino a nice stride but things went downhill after that. That was a great talk by Brendan inspirational, felt like going for a 23miler in the afternoon:), I did'nt realise how good those guys were in there day, savage stuff. Enjoy the beers.

seanynova

hard luck today misty, you are still in good form for a sub 3 in oct.... mcmillan will tell you that, so just keep plugging away with the training and you will be grand....up the rebels!!!