Once more into the breach for DCM 2010

ct_roy

ok folks,

I completed my first marathon (Dublin) and crossed the line at 3h 56m which surpassed my expectations which means I can't just aim for sub 4 this year

Have been running casually putting in between 15-25 miles per week for the past 2 years - with gaps of a few weeks thrown in when work/life gets in the way.

I'm ramping up the training for DCM 2010 and love gawking at other folks training logs so thought I'd log my own efforts to keep me a little bit more accountable!

Goals for this years marathon?
Not really sure just yet - I'd be dissapointed to go over 4 hours given last years time - so I'm gonna be pushing for as near to 3h30m as possible.

My times this year have not dramatically improved from last year
crossed the line at 36m33s for the slightly short Race Series 5m a few weeks ago (but i'll take it!) and will be aiming for 1h20m for the 10 miler in a couple of weeks so lots of training to do in advance.

i bought the P&D advanced marathon book but will probably be sticking with one of the HH training plans for next few months while cherry picking tips and tricks from P&D - i'll be keeping their more advanced training plans for another marathon at this stage I think!

ct_roy

to get the ball rolling
lovely evening for a run out there
the fresher autumn air is making running more enjoyable again compared to the humidity of June and early July.

managed 8.88 miles in 1h 18m even though I was only planning on a slow 4-6miles this evening.

roll on tomorrow.

ct_roy

actually gonna track the 'ol weight too for the craic.
after much indulgence last weekend at a long weekend trip to Isle of Man I was tipping in the scales at 93.4kg (6ft2in) - but that was back down to 91.7kg this morning.

ct_roy

weight down to 90.7kg this morning after the long run last night
getting back to normal after last weeks debauchery.

gonna head for a 6 miler tonight

ct_roy

6 miles done this evening.
Was a bit of a struggle to make the decision to get out and run after a pretty hectic day of work - but once out there it all melts away (love that)

not too humid again so it was a nice easy 6 miles ran at avg. 9m31s per mile.

taking a breather for a few days for a 10 miler on Sunday.

misty floyd

Very best of luck with the log and DCM ct_roy.

Emer911

Welcome to the training logs... Good luck with it.

ct_roy

thanks guys appreciate it!

ct_roy

ok not a great week training wise
life definitely got in the way this week with various work and social commitments

anyways since my last post

SUN 8 - 7 miles
TUES 10 - 7 miles

gonna make up for it tomorrow morning with a half marathon - under 2 hours - slow and steady and a gentle 6 miler on sunday if i'm still alive.

ct_roy

ok it's been nearly a week since I checked in here - must post more frequently.

anyways quick run down of the past week.

HALF MARA - Sat 14th - 2h on the nose - lovely slow run up around Enniskerry - tis a great little country when the sun shines!

legs were a little worse for wear on sunday so took a breather that lasted until tuesday

6 miles - Tues 16th - 55m - again nice evening run.
6 miles - Wed 17th - 52m - ran at 8m 30 pace in prep for a faster race in the 10 miler on Saturday.

was tempted to knock out a smaller run this evening or tomorrow but I'm gonna knock it on the head - the feet are a little bit sore and I'll have run 35 miles by Sat afternoon in one week - which is my biggest week of the year so far so no need to over do it just yet - slow and steady says me!

Good luck to all running the Frank Duffy 10 miler on Saturday.

ct_roy

very happy with a sub 80 (78m) 10 miler in the frank duffy on saturday.
feet and body in general are sore today so it's a core workout in the gym to round off a good week's training overall.

motivation is high now and hoping for another good week next week with another life in mileage coming.

ct_roy

pretty reasonable week's training after last week's Frank Duffy 10 Miler.

MON: Cross Training
WED: 7m
THURS: 6M
SAT: 2-3h of golf - can this count as cross training?
SUN: 14m

TOTAL FOR WEEK: 27 miles

That's put me at 100 miles on the nose for August.

I've noticed I'm not running as much as last year but when I do run I'm running much longer runs than before. Hopefully that will keep me injury free.

short week this week coming up with the Electric Picnic next week - I'm gonna take this as an easy week before a pretty intensive month of training in September.

Emer911

Congrats on the 10mile race. Great time!

ct_roy

Emer911 wrote: »

Congrats on the 10mile race. Great time!

thanks Emer!

ct_roy

good start this week with a core workout in the gym yesterday and a nice easy 6M this evening.

looking forward to a mini break this weekend with the electric picnic coming up

ct_roy

ok poor weeks training the week gone by. a weekend in a field for the picnic is the prime culprit.

anyway picking things back up this week.

TUES - 6M VERY SLOW - 61 mins
WED - 6M SLOW - 56 mins

had intended another 6 miler this evening but feeling very stiff and niggly so gonna leave the legs alone until sat morning and do a 16M LSR and finish off with a 3M recovery on Sunday.

I've also decided to race the half marathon sat week instead of treating it as an LSR. I know a lot of ppl will be treating it as an LSR with a few miles either side of it but I just can't help racing it

Going to do a serious push for 100mins in the half and then knock out a few more LSR's before the taper kicks in at the start of october.

busy month ahead!

ct_roy

well i managed the 16M LSR last Saturday - emphasis on the S - 2h38m

while it a very slow run it was very enjoyable - very warm!

trying to stay injury free and not go out too fast on the LSR's

did a fast 6M this evening - 52M - averaging 8min miles which is what I'm aiming to run the half on Saturday

it's going to be a push given I've not been giving it 100% the past few weeks but u gotta aim high!

gonna do a slow 10M tomorrow en route from work then put the feet up till Saturday - looking forward to it now!

ct_roy

not too shabby a weeks training at all this week

6M
10M
13M - Dublin Half Marathon - managed 1:42 which i was very happy with

29M for the week in total

gonna push hard now for the last 2 weeks big mileage weeks

I'm intending to do:

Mon: core workout
Tues: 6M
Wed: 10M
Thurs: 6M
Fri: core workout
Sat: 18M
Sun: rest

40 miles for the week.

This was pretty much my standard training plan last year but I've not been half as disciplined this year so 2 weeks of this should help massively towards a good time in DCM.

Gonna get some massages in aswell with these big mileage weeks increasing injury risk.

ct_roy

mixed week last week

i didn't quite get to 40 miles for the week.

6M 1:00
8M 1:14
20M 3:00

34 miles for the week.

I was only intending an 18 mile LSR but somehow kept going to 20 and was very happy with that. Looking back I think I was fresher given I hadn't done as many short runs last week so I'm gonna do the same again this week. More important to get a final big LSR this weekend.

so this week

WED - 6M
THURS - 5M

both very slow - not feeling 100% this week but I'm going for another 20M on Sunday - then into taper madness!

ct_roy

so finally reached the top of the training hill today with a 21.58M LSR - ran at a very slow 3:36:50

some overindulgences on friday night and not eating great this week obviously contributed to a slower than normal LSR.

I had a pitstop for about 10 mins but have included that in the time above.

anyway, thank god that's the last of the really long runs before the big day.

I'm gonna stay away from the demon drink now until after DCM 2010 and hopefully keep the diet in check as the miles fall over the next few weeks.

ct_roy

so the taper madness is in full swing now.

i've not posted here much since I finished the LSR's.

I've been tapering down with a half mara the week after the 22M lsr and then a few 6M and 4milers in between.

This week I did:

4M - very slow
7M - 9M miles
5M - 8.30 per mile

i think i bloody tweaked something in my right leg - feels like a dead leg at the moment - high up the right thigh on the outside of it.

Hope it's just something small that dissapears in the next few days or else I'll be well ticked off!

Anyways I was gonna book a pre marathon massage with the physical therapist for a general sports massage but that might now turn into some full on TLC for the leg.

heres hoping it sorts itself out!

final week of taper madness - looking forward to a bit of R&R after the big day now - and a few pints

ct_roy

thankfully a thorough physio session sorted out the dead leg earlier this week but the confidence has been knocked.

that a slightly naggy cough has me going for a conservative run on Monday - i'm shooting for 03:45 - gonna run near enough to the pacer group.

if i have a bit of excess energy at 16 i'll push it a bit harder - we'll see!

right logging off now for the last 24h

good luck to everyone!