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2013; Eat my dust Meno!
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tHE vAGGABOND wrote: »Great work, but at the same time, listen to your body, and if your in total bits and exhausted is that not your body telling you it wants a rest day?
I went OTT last week, and ended up doing something to my knee - lesson learned - I wont do it again. But just dont do 50 miles cos a plan says so, if your in agony and miserable after 40/45 miles in a week I would call it a day and take a day off...
Its not like you are going for a once in a life time event or an Olympic qualifying time or something - so cut yourself some slack, things are going great with your training.
Cheers Vagga - I get what you're saying and it's good advice. It wasn't that I was totally wrecked and in need of a big rest though - just more that I knew I wouldn't have 5k speed in the legs on top of the miles. In general it's all feeling good, if a little more tired than normal but nothing to worry about and pain in the a5s external factors too. Going to improve on the diet and sleeps side of things too so hopefully that'll help.
Anyone have an 'ideal diet' plan?!0 -
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Friday 12th August
- Rest
Saturday 13th August
Had to split this run because of American-visitor-entertaining duties...
- am 3.19 miles @ 9.36 - hungover trot to collect the car from the watering hole of Friday night...:rolleyes:
- pm 5.15 miles @ 9.44 - really handy enjoyable leg stretcher in advance of the 5k and to get the miles in. Legs felt good and loose. I wonder did the earlier run have anything to do with that? And if so, it would encourage me to do a handy mile every morning in lieu of one of the 5 mile recoveries during the week... Something to think about!
Sunday 14th August
- am 3.13 miles @ 8.11
Celbridge 5k race - Chip 25.40 - Garmin 25.37 - Think all the chip times a few seconds out. Not a PB (or anything near it(24.18)!) but an enjoyable race. A sub 24 would have required an average pace of 7.39 which I think I'm capable of on fresh legs but I wasn't foregoing the mileage this week for an unplanned 5k - the goal at the minute is DCM s-eyes on the prize!!
Decided to experiment and run this on an empty stomach after feeling very pukey a few days previous. Didn't think it'd be too futile as I've been doing long runs with less fuel than I have done previously. Walking up the drive to Castletown house which was to be the last kilometre of the run was tough going - on the mind and legs. The legs were not feeling the love in the slightest. I knew I needed a good warm up but I was being a brat and literally only did a few strides and a short jog in the few minutes before we kicked off. Not the best idea.
Took off when the gun went amid a minor Garmin start-stop-start disaster. First (mildly uphill) kilometer, lack of warm up, tired legs etc just killed my planned pace - it dropped steadily from 8.07 to about 8.15 from the 1k marker to the 4k marker (which is a bit of a joke given the nice route!). One woman went by me at 2k (who, in my humble opinion, did not have much running experience) and I was determined that she was not going to beat me in any way, shape or form! (Don't judge me for judging!) She didn't! As expected she completely blew up at 3k and I left her for dust..:rolleyes: mwahhahaha.
I put the boot down a bit when I turned onto the drive for the last kilometer - a long finishing straight. Probably pushed it too much too early though. I was breathing pretty heavily and the calves just seized up with every step. I got the average pace down to 8.11 and I did finish with my stomach in my throat though so I was happy enough with that.
As I said, not a PB but I know there's potential. Really good route, well organised race and a good way to test out the legs and push a bit of speed (for me!) amid the heavy training.
- pm 7.23 miles @ 9.53 - a nice handy run to get the required mileage in for the week. Twas nice to loosen out the leggies after the race and I really enjoyed this one.
49.42 miles for the week... Whoops... just shy of the planned 50
As stated before, there is a reason why I am not an accountant!!
Going to swap this week and next week around to accomdate the 10miler on sat so that will become part of a 16mile pmp LSR and the first bug 20 miler will have to wait a week.0 -
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Yep, it did. Plenty of room for improvement and a bit of a boot to start pushing a bit. Slowly though... need to work on the mental side of things too!
I'm following P&D's 18 week (up to 55mpw) plan. Comfortable with the distances and enjoying the training but yes, there is potential for working on speed. I'm probably not making the most of the plan in terms of pushing the boundaries of comfort (i.e. I'm not pushing the boundaries of comfort!). I'm open to suggestions...
I'm not going to pursue such an easy opportunity to say something smart here - perhaps one of your acolytes will leap in
I'm the last man qualified to give advice or suggestions...but I find doing tempo runs is good. So for your next ten-miler, instead of doing 10@9:00, you could try 2@9:00, 2@8:00, 2@7:00, 2@8:00, [email]2@9:00..or[/email] something like that. The same idea scales up to 15 miles, or 18, or whatever. Basically try to do a decent percentage of the run at faster than LSR pace...hopefully then the next LSR you'll be thinking "this is a bit slow....".0 -
Swapped this week and next week around to accomodate the 10 miler tomorrow so the plan for the week was / is:
Plan - Week 8
Monday Rest
Tuesday 6 Recovery
Wednesday 14 Medium Long Run
Thursday 6 Recovery
Friday Rest
Saturday 16 (12 PMP)
Sunday 6 (6x100 strides)
Total 48
Monday 15th August
- Rest
Tuesday 16th August
- 14.5 miles @ 9.40
Suited better to get this out of the way as early as possible so took the opportunity on Tuesday morning. Legs were still a bit lactate-y after Sunday so it took a while to get going. It was also a fairly uphill route (not a loop) so I felt a bit hard done by. Made sure to have a good breakfast and a load of water early because I've been fading on the longer ones and the energy levels were definitely better. Didn't have any water with me but grabbed an isogel and took it at 8 miles for the craic. Didn't realise how thirsty I was until I took it - it was pretty warm. Don't know if it actually helped but even if it was a mental thing, it gave me a boost. Enjoyed this one. Was pooped after it though.
Wednesday 17th August
- Pilates
- 4.66 hilly miles @ 10.00
Bit fast for recovery but a good one.
Thursday 18th August
- 7.35 miles @ 9.48
Again, too fast for recovery. Hope I don't pay for it!
Friday 19th August
- Rest
Hopefully a rest day today and a dose of foam rolling will give the legs a bit of a boost for the 10 miler tomorrow. I'm going to run it as part of the 16 miler so it won't be PB territory...no surprises there!
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I'm not going to pursue such an easy opportunity to say something smart here - perhaps one of your acolytes will leap in
I'm the last man qualified to give advice or suggestions...but I find doing tempo runs is good. So for your next ten-miler, instead of doing 10@9:00, you could try 2@9:00, 2@8:00, 2@7:00, 2@8:00, [EMAIL="2@9:00..or"]2@9:00..or[/EMAIL] something like that. The same idea scales up to 15 miles, or 18, or whatever. Basically try to do a decent percentage of the run at faster than LSR pace...hopefully then the next LSR you'll be thinking "this is a bit slow....".
Haha... The definition of 'smart' being 'amusingly clever and intelligent' - no fear of that on here!
Ok, that's food for thought. I've been thinking this week that I need to push it. I've been coasting...:o I need to shape up!0 -
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Don't push it too much. Just take one run a week and push it a bit (your LT or interval run in the P&D schedule). Your pace on the other runs is perfect for a sub 4 marathon.
Hmmmm.....
She wanted to do 11 minute miles as recovery yesterday, I pushed her to 10.34
claralara, what are we having for dinner tonight? 0 -
Hmmmm.....
She wanted to do 11 minute miles as recovery yesterday, I pushed her to 10.34
claralara, what are we having for dinner tonight?
I was going to ignore this but I don't want to have to listen to you crying about how no one ever talks to you or writes on your log anymore...:p0 -
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Well done on not giving up Clara when it was easier to stop and best of luck with the 'going for it' mantra.
Don't worry about making a fool of yourself etc, we've all done it and there's no one perfect apart from well, me:D:D
God, Digger i wouldn't be straving yourself for a dinner if i was you. I was promised a house party last February on a lsr round the Furze Road on Sunday morn and i'm still waiting for it.
Sure the present had to be thrown out as it went wild and attacked me one morning. Feckin parrott:p0 -
Plan - Week 9
Day Plan
Monday Rest
Tuesday 7 Recovery w/ 10X100 strides
Wednesday 12 LSR
Thursday Rest
Friday 10 w/6 @ LT
Saturday 5 Recovery
Sunday 20 LSR
Total 54
Monday 22nd August
- Rest
Tuesday 23rd August
- 20 miles @ 9.52 Av
Decided to get this out of the way early in the week as I had the time and am running the Oylegate HM on Sunday (as an LSR!). Was actually quite looking forward to it despite a little niggle in the left shin and right knee. Was starting in Terenure and planned on taking a wild adventure across the mountains, down to the coast and back into town. Unfortunately the route didn't quite go according to plan. The left shin really wasn't happy from about 4 miles so when I got to Marlay I decided to just do loops - 1) so I could do a bit on grass and 2) so I'd be close to home if I had to pack it in. Although my thinking facilitated giving up if necessary, I knew I wouldn't...:) Shin was a bit strained but as a result I paid attention to my form and think I adjusted to a more efficient forefoot strike. The pain (I would say) is from belting down the hill on Saturday at the race and maybe my runners. Though I really hope it's not the latter as there is no more than 300miles in those DS trainers. Anyway, it didn't stop me. Had a good stretch after and it seems ok again now - will be good to it for the rest of the week and hope it disappears. I thought I'd go spare doing laps for such a long run, but the two mile loop in Marlay is actually lovely and didn't get too monotonous or boring. Nothing overly exciting to report from the run itself. Had a gel with me which I didn't take but I had my 750ml camel back with a High5 Energy source sachet which was mostly gone by the time I finished. It all went down fine and nicely hydrating - it was warm enough this afternoon. A few more freckles to the mix and a more defined white Garmin mark on the wrist! I need a holiday to sort out all the strange ''tan'' (used loosely!!) lines I've acquired this summer!
I must confess that the reason I had such a good stretch (which would normally be a weakness of mine) was because I returned to an empty apartment (tear) only to discover that I'd lost my key somewhere en route. I suspect (:o) that I dropped it in the shop where I purposely planned to hit the 20mark so I could get a Mars refuel drink (only to see what all the fuss is about...) It probably fell out when I was taking out my emergency chocolate money and I didn't hear it with the headphones... whoops.. That's a dumping offence.. good thing I have no valuables in said apartment. Not even one diamond ring ladies!!
Enjoying a small glass of vino now AND - digdig (thank god) has given up the idea of me cooking dinner and has retired to the BBQ.. Happy days:D
Delighted to have that under the belt. It definitely could have been a little speedier but there was no point pushing the shin at this stage.0 -
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Thursday 25th August
- 7.75 miles @ 9.00
Good run. Had to hide the rain jacket in a bush after about 3 miles as the sun had come out and I was absolutely melting. Typically, I forgot to collect it on the way back but because I don't live in Tallaght or on the unfortunate side of the river, it was still there the next day...
Friday 26th August
- 3.26 Recovery miles @ 9.55
Grand. Blah. Not much to say. Oh except - I'm giving up my beloved scones
Third time in a row I've felt like puking for ages after my run having had a scone. Lesson now learned - took a while!
Saturday 27th August
- 3.5 Recovery miles @ 9.52
Did the Rathfarnham 5k loop - was tired and the pace was slow but it made me start thinking about the prospects of a good 5k race in a few weeks... A nice route with potential.
Sunday 28th August
- Oylegate HM LSR - 13.16 miles @ 9.45 average (incl a little walk..:o)
Headed down to this with Digdig as he was pacing and had a spare entry for a free loader Was only ever planning to run it as an LSR after the 20 miler earlier in the week. But stupidly I started out with the 2 hour group chatting away like a cheeky pup given that a 2 hour half is still a very tough run for me. Dropped off after 5 miles and struggled to 8. The first half was mostly uphill and every inch of every stride was an unholy effort - I felt like I was lugging a ton of lead with each step. Freaked out at 8 and walked for about half a mile - was really upset with myself and angry with the world!! Started running again at 8.5 having calmed down and had some strong words with myself. Enjoyed the last bit of the run as a nice LSR in the sunshine with no pressure of racing. Was shattered when I finished but I'd say that was more from the heavy week's training as opposed to the run itself.
Plan - Week 9
Day Plan Actual
Monday Rest Rest
Tuesday 7 Recovery w/ 10X100 strides 20 @ 9.52
Wednesday 12 LSR Pilates & 5 @ 10.06
Thursday Rest 7.75 @ 9.00
Friday 10 w/6 @ LT 3.26 @ 9.55 (Rec)
Saturday 5 Recovery 3.5 @ 9.52 (Rec)
Sunday 20 LSR 13.16 @ 9.45
Total 54 52.6
Highest weekly mileage ever and it was tiring. Not tough to get the miles under my belt but I'm losing speed and energy big time. I've been thinking long and hard about my strategy and my goals. I'm not in (ability or desire) for a sub 4 yet - there's plenty of time for that. I want to run Dublin and enjoy it. And there are so many more marathons I want to run thereafter. I'd like to think I have 40 more years of marathon training and racing to look forward to, which will see me reap PB's on foot of good training...
So in light of all that, I'm stepping back from P&D 18/<55 with 9 weeks to go until Dublin. I'm going for a 4.15 time. I want to do a good LSR every weekend and some good shorter and slightly faster runs during the week. I'm going to do 35mpw (+/-) and make sure the sessions are good quality. The week of the Dublin Half, I'm going to train smart, rest and go for a PB (currently 1.58.49). The same will go for the Rathfarnham 5k (currently 24.18). I look forward to having some loving feelings back in my legs.
Apologies for the ramble if you've made it this far!!:o0 -
So in light of all that, I'm stepping back from P&D 18/<55 with 9 weeks to go until Dublin. I'm going for a 4.15 time. I want to do a good LSR every weekend and some good shorter and slightly faster runs during the week. I'm going to do 35mpw (+/-) and make sure the sessions are good quality. The week of the Dublin Half, I'm going to train smart, rest and go for a PB (currently 1.58.49).
That sounds very sensible! 0 -
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