Keep Improving

career move

Super running in the HM. Well done. Sub 3:30 will be no bother to you. My HM time was 1:36 before I ran 3:28 in Limerick so you should have loads of confidence after Saturday. Best of luck with the rest of your training!

PDCAT

Tuesday 02/09/14

7.00 - 1.05.39 - (9.23) Recovery with Strides

Very busy yesterday, evening was getting on, when i got out to run this. Luckily was home before the light faded too much. Legs felt ok.

PDCAT

Wednesday 03/09/14

10.00 - VO2 Max Session

Have never ran 4 x .74m @ 5k pace before so knew it would be tough. Wasn't even sure whether i should be doing this 4 days after racing the half marathon. But P&D plan called for it, so off i went.
Ran 4.5 mile warm up, followed by 4 X .74mile (1.2k) @ 5k pace with 4.15 minute jog recovery in between. Then ended with .80 mile CD.
Ran the warm up miles a bit slow but legs felt a little tired so wasn't too bothered. First two intervals had good sections of downhill/flat. Started off these a little slow for a change and had to lift it towards the end to hit the target. The third interval i was not looking forward to as it is almost all uphill with one part very steep. Needless to say, i wasn't even close to 5k pace. Last interval was tough, but i was determined to hit the time. Glad that's out of the way. 11 miler planned for tonight.

4.5M = 9.27 (pace)

.74M Intervals (6.22, 6.23, 6.46, 6.22)

0.8M = 9.40

career move

Great session

PDCAT

career move wrote: »

Great session

Thanks carreer move - I'm glad that was the last set of 1.2k intervals of this training plan.

Thursday 05/09/14

10.00 - 1.32.38 - (9.16) Medium Long Run

Plan was to run 11 miles last night. Had to stop after ten due to bad light. Finding it difficult to get these midweek long run's in now that the evenings are getting shorter. Thankfully next week, i'm working evenings, so running in the mornings will be ok.

Have had to change my run's this week due to All Ireland Final on Sunday. Don't want to be running LSR and then having to drive up to Dublin. Have done that twice already this year and it's tough.
Plan for tonight is 5 mile recovery and then will do 20, maybe 22 miles Saturday afternoon.

PDCAT

Friday 05/09/14

4.00 - 37.28 - (9.22) Recovery

Legs struggled through this run. i seem to find these short run's tough as mentally i think their going to be very easy and it's not always the case. Wasn't looking forward to running 21 miles on Saturday based on how the legs felt.

Saturday 06/09/14

21.00 - 3.11.20 - (9.06) LSR

Had some jobs to do around the house Sat morning so didn't get to run this until 3pm. Was a little hot outside but didn't really affect me a great deal. Ran a slightly different route than normal. Decided to run by feel, not to target a particular pace. So legs felt good, a lot better than the evening before. After about 14 miles, legs suddenly started to tire. i hadn't eaten much all day so that probably didn't help. Recovered a little from mile 16 onwards. So, last 20 miler done for Berlin. Tapering started with beer and fags after travelling up to Croke Park for the Final.
Sick now, that the replay is on the weekend in Berlin. It'll be the first Kilkenny All Ireland Final i'll have missed since 1993.
Will have to change my run's around this week aswell, as i've a wedding on Friday and follow on party on Saturday. Not sure how i'm going to escape drinking on these days. Will worry about this later in the week.

PDCAT

Wednesday 10/09/14

8.00 - VO2 Max Session

Ran 2.4 mile warm up, followed by 5 X .37mile (600metres) @ 5k pace with 2 minute jog recovery in between. Then ended with 3 mile CD. Was very tired getting up this morning. Home at 2.30am last night from work, but i was wrecked. Upper body was tired and legs were not much better. Due to wedding this Friday/Saturday, i'm going to have to drop probably two recovery run's. Will probably do 9 miles tomorrow and 16M LSR on Friday morning.

2.4M = 9.22 (pace)

.37M Intervals (6.20, 6.23, 6.15, 6.17, 6.15)

3M = 9.23

PDCAT

Thursday 11/09/14

9.00 - 1.23.54 - (9.19) General Aerobic

Wasn't sure what pace to run this at. Have skipped two 6 mile recovery run's this week due to wedding so thought about running this 9miler at recovery pace which is nearly identical to GA pace. Anyway just ran it easy and legs were ok, if a little tired from VO2 Max Session the day before and working evening shift this week. Am absolutely wrecked every morning this week.

PDCAT

Friday 12/09/14

16.00 - 2.22.40 - (8.55) LSR

Due to wedding at 1.30 that afternoon, was pushed to get out and complete this and be ready in time.
Anyway split it into 8miles @MP+20% (9.18 pace), then 8miles @MP+10% (8.32 pace). Wasn't too bad even if the legs were a little tired after the two days previous. Lots of drink and fags on Friday, not as bad on Saturday. Thanks god that's over now. Can start to focus properly for the last two weeks.

PDCAT

Tuesday 16/09/14

7.00 - 1.04.40 - (9.14) General Aerobic with Strides

Nice and handy run to blow off the excesses of the weekend. Finished with 6 strides in the last mile. Legs felt ok. Tougher session ahead tonight.

PDCAT

Wednesday 17/09/14

8.00 - VO2 Max Session

Ran 2.4 mile warm up, followed by 3 X .98mile (1,600metres) @ 5k pace with jog recovery in between. Then ended with 1 mile CD. Was dreading this, hadn't realised this was in the plan until i looked the day before. Hit the times required, however, my recovery jogs were supposed to be 6 minutes, but took 6.30minutes after the first one and 10minutes after the second. Due to the uphill nature of the roads, i tended to keep a slow jog until i had reached a more level surface. This definitely helped when hitting the 5k pace times.

2.4M = 9.19 (pace)

.98M Intervals (6.25, 6.24, 6.28)

1M = 9.25

PDCAT

Saturday 20/09/14

5.00 - 45.41 - (9.08) Recovery

Was afternoon before i got to do this. Supposed to run this a little slower but legs felt good.

Sunday 21/09/14

12.00 - 1.46.06 - (8.50) LSR

Last long run before Berlin. Ran first 6 miles at MP+20% (9.21 pace). Second half at MP+10% (8.20). Ran last 6 miles a little faster than supposed to.

PDCAT

Tuesday 23/09/14

6.00 - 56.11 - (9.22) Recovery

Nice and handy slow run this morning. Legs felt ok. 7 miler with [EMAIL="2@MP"]2@MP[/EMAIL] planned for tomorrow morning.

PDCAT

Wednesday 24/09/14

7.00 - 1.02.08 - (8.53) General Aerobic with [EMAIL="2m@MP"]2m@MP[/EMAIL]

Plan was to run 5 miles at easy pace followed by 2miles at MP. Legs feeling good and strong. Must be nerves, but during the last 2miles was wondering how the hell i'm going to run 26 miles at this pace.

5m = (9.18 pace)

2m = (7.49 pace)

Plan is for a 5 mile recovery tomorrow with a few strides thrown in.

I'm finishing up from work tonight for next 12 days, so won't be updating the log during this time. Have nothing packed yet. Flying 7.10am on Friday morning, going to expo Friday afternoon. Have segway tour booked for 10am Saturday morning. Will be in the Oscar Wilde pub on Saturday for the Hurling. (I'll be the one wearing the Kilkenny Jersey).
Will be hurling the pasta into myself on Friday & Saturday.

Anyway sub 3.30 the target, hopefully the temperature's will stay low. Here goes.

tomred1N

Best of luck PDCAT ....... on sunday that is !!

yaboya1

Looking good for the sub 3:30.
I'll see you in the Oscar Wilde

tomred1N

U still in the Oscar Wilde Pdcat ?

PDCAT

tomred1N wrote: »

U still in the Oscar Wilde Pdcat ?

Very good Tom:D... Unfortunately not.

On holidays from work this last week. When not in work, don't really log on here much. Back in work tonight so will stick up a report on how it went.

PDCAT

Thursday 25/09/14

5.00 - 46.26 - (9.17) Recovery with strides

Just updating this last run before Berlin.

PDCAT

Berlin Marathon 2014

Just going to scribble something together based on what was a great weekend in Berlin.

Backround

This was my fifth Marathon, but my first major one. Had ran Florence & Amsterdam these past two years as i was too late to enter Berlin. PB was 3.36.14 (Amsterdam 2013). Ran Connemara Marathon in April with a time of 3.51.XX. Ran this easy, plan was to finish it under 4 hours without killing myself. Target for Berlin was sub 3.30.

For my previous marathon's i had used Hal Hidgon Intermediate 1 & 2 Training plans. I changed over to P&D 55 mile plan for this one. Had completed most of the required runs. No problems with the Lactate threshold runs, LSR's, easy runs or speed work. Had some concerns due to my lack of MP miles. Only four MP run's specified in the plan and due to one reason or another had not completed any of them fully. Longest was 12mile @ MP as part of an 18 mile run.

Friday

Arrived over on the early flight Friday morning, got the train to Hotel Pestana at Tiergarden. After booking in, headed straight to the expo. Was looking forward to this as i had read abit about the history of Templeoff Airport. Tbh, i didnt feel the expo was up to much. Highlights were seeing Scott Jurek signing his book for a long line of people. He seemed a really nice bloke and spend ages talking to everybody. i had a pint in one of the makeshift pub's they had erected.
Just before i left the pub, i realised they had put me in the wrong block number. They has assigned me to block H. After going to about three different desks, i found the right person. Luckily my wife had located my Amsterdam Time on her mobile and he moved me up to Block E which is what i wanted. Thankfully i got this sorted as i would have been pissed off for the next couple of days worrying how this would have affected my race.

Saturday

Early Sat morning, headed down to Alexanderplatz to get our segway tour around the city. This took 4 hours and i'd highly recommend it. It's great craic manovering these things around the streets. I had spent time in Berlin before and had seen the city so this quick tour around suited me.

Headed back to the hotel for shower, then down to the Oscar Wilde to watch my beloved Cats bag another all ireland. This was the first all ireland final in the last 14 that kilkenny have been involved in that i havent attended or being drunk for. I was sick to have to watch it on TV, it's not the same.
I am way more nervous watching Kilkenny hurl than before any marathon i've ever ran. Anyway, it was a great start to the weekend.
Headed back to the hotel for a pasta buffet. It's fair to say i ate my fair share. Hit the sack at 11pm, was a little concerned that the 4 hours spent on the segway alongside the increased heart rate and jumping around watching the hurling might have.

Sunday

Had a decent night's sleep, although i did wake at 2.30 and spent 1/2 hour trying to get back asleep.
Up at 6am for breakfast, headed down with herself to the start area. After we parted, i headed into block E and did a little bit of a warm up. Lots of nerves around me, some good tunes played before the race.

0- 5 Miles

My plan was to keep my average pace between 7.45 - 7.50. Started off on the left hand side of the road as i had read here on boards, that there was less crowds on this side. I had no trouble at the start, in fact their seemed to be loads of space around.
First mile was 7.47, bang on. On reflection, these first few miles were probably my toughest of the whole race funnily enough. My legs didn't feel brilliant. I often read here that the first 10 miles of a marathon should feel very easy. I can't say i've ever found it that easy in the beginning of the marathon. There was loads of water station's and this suited me, as after two miles, i could feel the heat. It was early in the morning but the sun was very bright. We seemed to be running straight into it and i was not enjoying it. i made sure to take a drink at each station.
Also i needed to go to the loo and unlike Amsterdam or Florence their was no park to stop at. My Gel belt containing six gels was bouncing on my bladder which didnt' help.
i passed the missus at 7km mark. i was still holding the required pace, but was finding the sun rather annoying.

5- 10 Miles

I took my first gel at 5.5 miles. At 7 miles, i finally found a row of bushes to stop at along with about a dozen other runners. i was making sure to run in the shaded area's of the streets, even if that meant moving across the road. It was around mile 8 that i got a little shock. When i looked at my garmin the average pace had slowed from 7.47 to 7.53. I'd lost about a minute and i cant' recall why this happened. I was worried that the sun was affecting me and that i was starting to slow.
Over the next few miles, i concentrated on my average pace working it back down to 7.47 pace. Also at this time, we started to run in the direction with the sun behind us. From here on the sun was never a factor for me. At 10 miles i was still on pace and was starting to feel good.

10- 15 Miles

After 10 mile marker, at each water station i started to take two cups of water, drinking most of the first one and slowly pouring the second over my head. I found this helped cool me down a great deal. i took the second gel at mile 10.5. The wife was supposed to be at 21km mark. i spent about three kilometers looking out for her. She never made it to this point, however, these km's passed very quickly for me as i wasnt' really concentrated on how the legs were feeling. Reached the halfway point at 1.43.16, (3.26 pace).
Over the next few miles, time went very quickly. I hardly noticed what mile we were at up to mile 18. I knew this must be a good sign, legs were feeling good. I hardly looked at my watch as i felt strong. i took another gel at mile 15.

15- 20 Miles

Going well here, it was at mile 18 when i first noticed people struggling a little around me. Passed a number of people between miles 18 - 20. Took another gel at mile 18, continued pouring water over my head and was finding it ok.
Still i was very aware that in my last two city marathon's i started to slow from mile 20 onwards. i was hoping that by running at 3.26 pace, i was allowing myself a buffer in case this happened again.

20- 25 Miles

Went through mile 20 still holding 7.47 pace. i was feeling good and was hoping the longer i could hold onto this pace the better.
Took a gel at mile 21. It was only at mile 22 that i started to look at the watch too often. i didn't feel particularly bad but i was counting the miles down now and i was looking at the distance every 1/4 of a mile which was a mistake. At mile 23, i made the error in thinking i was at mile 24 and only had two miles left. I soon realised my mistake and just got on with it. Took my sixth and final gel at mile 24. Still feeling ok, holding the pace, passing a number of people. I was feeling confident now as even if my pace dropped i should make sub 3.30.

25- Finish

Their seemed to be an endless number of twists and turns over the last couple of miles. Thought i'd never make the finish. Legs were still ok and my pace was still holding at 7.47. Turned onto Under den Linden, saw the brandenburg gate. Hands up going throught the gate looking skyward, i seemed to get a number of call outs from spectators at the side.

Shortly after passing under the gate, i looked at my watch to see 3.26.36 and i tried to keep the pace going in case i'd get under the 3.27. Was delighted and relieved to cross the line in 3.26.57 (PB by 9 minutes 17 seconds).

So delighted with how it went. Completed by first major marathon and nearly 10 minute PB bringing me the sub 3.30.
Legs felt very good all the way through and managed to keep my pace from start to finish which was a first for me.. i was wondering afterwards, if i could have went a little faster and knocked a couple of more minutes off the time. I'm not too sure though.

So, iv'e done nothing since, took a week off work and running. Lots of jobs done at home and some good time spent with the two little one's. Back running tomorrow with 4 week recovery plan from P&D book.

Then plan to try and get PB's in shorter distance's if possible.

yaboya1

Nice report.
Well done on the sub 3:30. Never seemed in any doubt.
Like you, I've done nothing since the marathon and also intended to get out for a few easy miles tomorrow as the Dublin prep starts. However, I've spent all of today sick in bed and will not be doing any running until I'm fully recovered :cool:

tomred1N

Great run PDCAT , nice splits. say there's a bit more in the tank there alright!

I like your pre race hydration strategy ......real old school !!

No comment on any other sports !

PDCAT

yaboya1 wrote: »

Nice report.
Well done on the sub 3:30. Never seemed in any doubt.
Like you, I've done nothing since the marathon and also intended to get out for a few easy miles tomorrow as the Dublin prep starts. However, I've spent all of today sick in bed and will not be doing any running until I'm fully recovered :cool:

Thanks Yaboya. Great performance yourself in Berlin and the sub 3.00.
Think i probably saw you in Murphys on Sunday night. I was there with the missus and their seemed to be quiet a lot of irish people there who had run.

PDCAT

tomred1N wrote: »

Great run PDCAT , nice splits. say there's a bit more in the tank there alright!

I like your pre race hydration strategy ......real old school !!

No comment on any other sports !

Cheers Tom. Probably the first time that my splits were close. Normally i've ran the second half about 5 minutes slower than the first. Definitely the P&D plan helped.

Regarding the pre race hydration - i was surprised at how many runners were drinking pints at the Expo and also in the Italian the night before the run.
Also, the size of the Desserts some of them were packing away.

All the best for your upcoming marathon.

PDCAT

Tuesday 07/10/14

5.00 - 46.39 - (9.20) Recovery

My first run back after Berlin. Wore the new Brooks runners that i got for pacing the Limerick Half in May. The've been simmering in the press for the last 5 months waiting to be used. Had to get rid of the last pair as the stink of them after Berlin were drawing complaints from the wife and Au Pair.
Legs felt good, a little tired as only home from work at 3am last night.
Following recovery program from P&D book for the next 4 weeks. So only recovery paced run's for the rest of this week.

yaboya1

PDCAT wrote: »

Thanks Yaboya. Great performance yourself in Berlin and the sub 3.00.
Think i probably saw you in Murphys on Sunday night. I was there with the missus and their seemed to be quiet a lot of irish people there who had run.

Yeah that was us alright I'd say. FBOT01 +1, Ferris B +1, WithCheesePlease, loughie +1, Marthastew & Mr Stew were also there. You should have come up and introduced yourself. Was a great night

career move

Congrats on a super race in Berlin

PDCAT

yaboya1 wrote: »

Yeah that was us alright I'd say. FBOT01 +1, Ferris B +1, WithCheesePlease, loughie +1, Marthastew & Mr Stew were also there. You should have come up and introduced yourself. Was a great night

I wasn't certain whether i had the right group or not. I thought i recognised a couple of people from photo's ive seen on boards (Belcarra, Martha & Mr Stew) but i wasn't sure.
We dropped up to Oscar Wilde's for a pint, but i found it to be a bit of a dump. Murphy's far nicer place.

PDCAT

career move wrote: »

Congrats on a super race in Berlin

Thanks Career move. At least i got the 3.30 monkey off my back. It's being hanging there for a couple of years now.

yaboya1

PDCAT wrote: »

I wasn't certain whether i had the right group or not. I thought i recognised a couple of people from photo's ive seen on boards (Belcarra, Martha & Mr Stew) but i wasn't sure.
We dropped up to Oscar Wilde's for a pint, but i found it to be a bit of a dump. Murphy's far nicer place.

Agreed. Waitress wasn't very nice as we found out earlier in the day.
I forgot to include belcarra :eek:
So many people!!