Under 3.15 for Rotterdam

topday

Hi guys and gals,

I ran the Dublin marathon and half marathon this year for the first time and I really got the bug for running. I started training for both this August 4th and my times are 1.34.44 (half) and 3.29.26 (full).

I really want to run faster and better for my next marathon which happens to be Rotterdam April 2012.

I’ve set a time in my mind of 3.14 but I am starting to think I may not be able to achieve this time.

My training for Dublin was terrible with just over 340km in total but I was so motivated to run the marathon in under 3.30.

I really would appreciate some advice on training, especially since I train alone and of course is this time of 3.14 realistic (honestly)?

firemouth

congrats Topday on your finishing time,thats great running!your next goal is definitly achievable but achieving it would depend on how much quality work you are willing to put in.The other guys on here could probably advise you better on training plans etc but the best advice i can give you is to join your local running club,most running clubs have guys and girls there that have done it all before,taking part in group sessions will bring you on no end and the hints and tips picked up from more experienced runners will help you achieve your goal,best of luck

topday

firemouth wrote: »

congrats Topday on your finishing time,thats great running!your next goal is definitly achievable but achieving it would depend on how much quality work you are willing to put in.The other guys on here could probably advise you better on training plans etc but the best advice i can give you is to join your local running club,most running clubs have guys and girls there that have done it all before,taking part in group sessions will bring you on no end and the hints and tips picked up from more experienced runners will help you achieve your goal,best of luck

Hey Firemouth, thanks for the message - Im willing to put in what it takes to hit this time for Rotterdam.. I started training on Monday again and ran the following Mon 6miles, Tues 8m, Wed 6m, Friday 8m, Sat 10m. I was hoping to do another 12 miles today but I am a little tired/sore after the 5 days training this week..... I am willing to do the miles as long as I know I am doing it right!

With regards to running clubs, I live in Artane but from Drogheda so I wouldnt know any clubs in Dublin. I was thinking about joining a club before so maybe I should look into it.

TJC

If you can run under 3.30 in Dublin with minimal training then u can defo go under 3.15 in Rotterdam. With some decent training and more mileage ul be fine.
Not one for giving training advice usually, but if u can get one good session (Tempo or Intervals) and a long run in every week then u will be half way there. Just keep building up ur long run at the weekend.
Throw in some hills aswell to help strengthen the legs.
Just be careful to build up your mileage slowly so u dont get injured.

With regards to clubs, ur right beside Raheny Shamrocks who are based in St Annes Park. One of the best clubs for Distance Running in the country....and they have lots of 'outsiders' in the club who are made feel very welcome. Sound bunch of lads.. So get onto them ASAP!!

Good Luck with ur training. U will get loads of decent advice on here from the experienced campaigners...

thirstywork2

How far away is your main goal is 3.14 marathon?

for me you are getting carried away(something i do myself) too soon.
Just tip away over the winter building you miles up gradually and introducing some treshold running.
I think joining a club will bring you on to a differn't level.Guys in my club joined this year having not broked 3hours and ow down to 2.40-50 range.

Give yourself some goals for your other race distances.

village runner

topday wrote: »

Hey Firemouth, thanks for the message - Im willing to put in what it takes to hit this time for Rotterdam.. I started training on Monday again and ran the following Mon 6miles, Tues 8m, Wed 6m, Friday 8m, Sat 10m. I was hoping to do another 12 miles today but I am a little tired/sore after the 5 days training this week..... I am willing to do the miles as long as I know I am doing it right!

With regards to running clubs, I live in Artane but from Drogheda so I wouldnt know any clubs in Dublin. I was thinking about joining a club before so maybe I should look into it.

you ran 212 mles over 11 weeks(19 miles a week)
Yet you ran 38 over last five days(build a base. 5 days in a row for you sounds way too much.
You need to sit down and set out a program. Buy a book.
You wanted to break 3.30 yet went out in sub 3.10 pace(7.15 a mile) Then you went home in roughly 8.50s a mile. Sounds like a lad/lassie that really didnt think about what they wanted ot run.
For christmas buy a garmin and buy advanced marathoning.

topday

thirstywork2 wrote: »

How far away is your main goal is 3.14 marathon? .

Hey thirstywork, Rotterdam is April 15th 2012, so I have 4 and half months of training to try and hit 3.14... The reason I am setting this target is that I want to do dublin in 2012 in and around 3hrs :-) Can't help myself as I don't try something and give it just half.... I will make sure I am clocking miles bit by bit....

TJC

As the lads mentioned, don't get carried away. U will get injured.
Build up mileage slowly. Maybe 3/4 days for few weeks before stepping up. Consistency is prob most importan thing to get u going. As u build up mileage u will notice that u get faster. Target a few races, as mentioned, to help see where ur at.

topday

village runner wrote: »

you ran 212 mles over 11 weeks(19 miles a week)
Yet you ran 38 over last five days(build a base. 5 days in a row for you sounds way too much.
You need to sit down and set out a program. Buy a book.
You wanted to break 3.30 yet went out in sub 3.10 pace(7.15 a mile) Then you went home in roughly 8.50s a mile. Sounds like a lad/lassie that really didnt think about what they wanted ot run.
For christmas buy a garmin and buy advanced marathoning.

Hey village runner, I bought a Garmin Monday and looking for a book as we speak. Your right 38 is too much... I am feeling sore this week much more than I ever did in my training for the marathon. The reason I am hear is to learn and get advice from runner who are willing to give advice.

Nope I ran the half marathon in September in 1.34 not the half in the marathon... I think I was around 1.44 when I pass the half mark. I was aware from the start that I shouldnt over do the first half. I honestly thought Id do the marathon in around 3.45 but I felt really good so keep going to come in under 3.30.

I found a plan the other day which is great but I am going to need to do a lot more reading about running / training as I havent a clue of what some of the plan means. I think ill join a clubs as it looks like its the best way to learn from other with the experience....

Any suggestions of what books I could buy?? I really need one :-)

topday

TJC wrote: »

As the lads mentioned, don't get carried away. U will get injured.
Build up mileage slowly. Maybe 3/4 days for few weeks before stepping up. Consistency is prob most importan thing to get u going. As u build up mileage u will notice that u get faster. Target a few races, as mentioned, to help see where ur at.

Hey TJC, thank you for the advice... I will take it back a bit and build up the mileage for sure.... For the next few weeks ill get out 3/4 days a week... Maybe ill set my 3.15 for Dublin next year but if it happens in Rotterdam even better... I will look into the club you suggested for sure, might give them a buzz tomorrow. I am going to do a couple of race in the new yr and maybe do a half in december (waterford).

village runner

topday wrote: »

Hey village runner, I bought a Garmin Monday and looking for a book as we speak. Your right 38 is too much... I am feeling sore this week much more than I ever did in my training for the marathon. The reason I am hear is to learn and get advice from runner who are willing to give advice.

Nope I ran the half marathon in September in 1.34 not the half in the marathon... I think I was around 1.44 when I pass the half mark. I was aware from the start that I shouldnt over do the first half. I honestly thought Id do the marathon in around 3.45 but I felt really good so keep going to come in under 3.30.

I found a plan the other day which is great but I am going to need to do a lot more reading about running / training as I havent a clue of what some of the plan means. I think ill join a clubs as it looks like its the best way to learn from other with the experience....

Any suggestions of what books I could buy?? I really need one :-)

advanced marathoning anf 5k to a marathon jack daniels....
check out mcmillan running for paces. put in result from half

topday

village runner wrote: »

advanced marathoning anf 5k to a marathon jack daniels....
check out mcmillan running for paces. put in result from half

Ill guy them online tonight hopefully!
cheers for that.

christeb

I'm a member of Raheny Shamrock AC - a couple of the lads have booked Rotterdam already. They'll be going for sub 3, but certainly a good place to start. Pop down if you're interested, 1830 on weeknights apart from Weds

bart simpson

village runner wrote: »

advanced marathoning anf 5k to a marathon jack daniels....
check out mcmillan running for paces. put in result from half

is there any 15k, 10 mile or half marathon programs in that jack daniels book?

T runner

topday wrote: »

Hey Firemouth, thanks for the message - Im willing to put in what it takes to hit this time for Rotterdam.. I started training on Monday again and ran the following Mon 6miles, Tues 8m, Wed 6m, Friday 8m, Sat 10m. I was hoping to do another 12 miles today but I am a little tired/sore after the 5 days training this week..... I am willing to do the miles as long as I know I am doing it right!

With regards to running clubs, I live in Artane but from Drogheda so I wouldnt know any clubs in Dublin. I was thinking about joining a club before so maybe I should look into it.

Take the Raheny offer! Aim to work your way towards that 3hr group for Rotterdam. Given your progression you should eb able to get close to 3.

topday

christeb wrote: »

I'm a member of Raheny Shamrock AC - a couple of the lads have booked Rotterdam already. They'll be going for sub 3, but certainly a good place to start. Pop down if you're interested, 1830 on weeknights apart from Weds

Hey christeb, I will pop down for sure. I will try one of the nights this week.

village runner

bart simpson wrote: »

is there any 15k, 10 mile or half marathon programs in that jack daniels book?

Cheaper than a txt.
Just work off the pace you want ot run per mile. Aim at 6.10 a mile.
10 miles with 4 miles at 6.10 would be a goood start.

bart simpson

village runner wrote: »

Cheaper than a txt.
Just work off the pace you want ot run per mile. Aim at 6.10 a mile.
10 miles with 4 miles at 6.10 would be a goood start.

was thinking of doing two sessions a week, intervals on mondays, tempos on thursdays and long runs on saturdays? with very easy stuff in between, what ya think?

Edit: sorry to the OP i dont mean to hijack the thread

snailsong

I'll follow this with interest. I also did 3.29 for my first marathon in DCM '11. Had 9 weeks of dedicated training after Gaelforce west adventure race, peaked at about 35 miles per week. Now I'm looking for my next target and Rotterdam is on the short list. Was thinking of 3.20 or so but I love a tough challenge. Hmmmm...

topday

snailsong wrote: »

I'll follow this with interest. I also did 3.29 for my first marathon in DCM '11. Had 9 weeks of dedicated training after Gaelforce west adventure race, peaked at about 35 miles per week. Now I'm looking for my next target and Rotterdam is on the short list. Was thinking of 3.20 or so but I love a tough challenge. Hmmmm...

Hey Snailsong, go for it. We have over 4 months to get the times we want.. I am defo going for it. let me know how you are getting on with the training over the next couple of months and vice versa.

firemouth

just a suggestion Topday,why dont you start up a thread in the training log section,you can keep track of your training and get a bit of advice along the way