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3:30 or bust!
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Monday, 12th Mar - 6.5km Recovery Run
Easy recovery runto loosen out the legs after yesterday. Slight niggle appearing in my right groin. I'm thinking it's either associated with the faster sessions I introduced the past couple of weeks or else the LSR yesterday on mainly grass terrain where the softer/uneven ground might have caused the issues.
Tuesday, 13th Mar - 12.7km Interval Session with 5 x 600m @ 5km Pace
Another interval session this evening. Felt pretty good during the warm-up so was expecting to be a little further improved on last weeks similar session. About halfway during the second interval though a recent niggle in my right groin and the LSR on Sunday combined to slow me down a little bit. Still ended up being not that far off last week. Data:
Interval #|Distance|Time|Pace|Recovery Time
1|0.60|2:23[2:20](2:25)|3:54[3:52](3:58)|2:02[2:02](2:11)
2|0.60|2:27[2:25](2:27)|4:02[4:00](3:55)|2:01[2:01](2:08)
3|0.61|2:20[2:18](2:25)|3:49[3:47](4:00)|2:01[2:04](2:08)
4|0.61|2:33[2:30](2:29)|4:08[4:08](4:04)|2:05[2:02](2:03)
5|0.61|2:24[2:21](2:32)|3:59[3:51](4:09)|N/A
Average||2:25[2:23](2:27)|3:59[3:56](4:01)|2:02[2:02](2:08)
Wednesday, 14th Mar - 7.5km Tempo Run
Went out pretty late this evening as I got caught watching the Chelsea extra time. It was ideal running conditions out there so I naturally fell into a nice tempo. The plan was an easy run but as I was feeling good I decided to roll with it and make it a bit of a tempo run. Av Pace was 4:53/km for 7.5km with an Av HR of 142bpm so it didn't take too mch effort either thankfully.:)
Month|No. of Runs|Kms Run
January|29/31|405.7
February|24/29|365.6
March|11/14|179.2
Total|64/76|966.10 -
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Thursday, 15th Mar - 15.5km Easy Run
Kept this at a handy pace. Did it in the PP on the way home from work but for some reason the map/route is not showing up in Garmin Connect
Nothing much to report apart from a bit of a niggle around my right knee which I expect is as a result of the heavy mileage over the past few weeks. Hopefully it will have totally gone by April 1st!
Friday, 16th Mar - Rest Day
Saturday, 17th Mar - 9.1km Recovery Run
Slow run into Town to collect the car. Debated going via the main streets to check out the Paddy's Day shenanigans but when the side streets were full of drunks I decided instead to remain under the radar and keep away from the revellers!!
Sunday, 18th Mar -
Run #1 - 5.0km St. Patrick's 5k Race
I heard great things about this race in the past and it's always nice to run in the City Centre so I had this booked for the past couple of months. Over the past few weeks I have started to introduce the intervals so that I can bring a bit of momentum with me to the faster stuff post Connemara. There was also one eye on todays race in that general plan. PB by 25 seconds in a time of 20:33 so very happy with that! Detailed report to follow in the next post. I also did a couple of km as a warm up.
Run #2 - 5.7km Recovery Run
Decided to head to the park and do a little extra after the race but by the time I started I wasn't too happy so did almost 6km before returning to the car and heading home.
Monday, 19th Mar - 9.2km Easy Run
Went for a few beers last night and used this as an easy run to collect the car today. Felt decent and thought about going further but felt that would just be junk miles and called it at 9km.
Month|No. of Runs|Kms Run
January|29/31|405.7
February|24/29|365.6
March|15/19|225.7
Total|68/79|1,012.6
So, over the 1,000km mark for the year already! Hope the rest of the year goes as well!!0 -
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Should I be pushing it harder in training once the Ultra is out of the way? i.e. Should I train for 3hrs20mins in training and if I come up short in Cork I could still be sub 3hrs30mins??
We're both targeting
:30 but while you've been clocking up thousands of miles, I've probably been focusing more on short distance tempos and intervals. I've only done two runs greater than HM distance. My mileage is only starting to increase now (but it won't get to your level). I kinda envy the amount of miles you have in your legs to be honest. I'm nervous that maybe I haven't done enough. Curious to see how both of us do on LSR/PMPs over the next weeks.
Should you train for 3:20 and hope not to come up short? I've done two marathons to date and came up short in both (3:51 while aiming for 3:45, and 3:41 while aiming for 3:30). Coming up short translated as hitting the wall, and it was a particularly big wall last year. In both marathons I trained for the time I wanted not for a time 10 minutes faster. I don't know maybe if I had trained for 10 minutes faster I might have hit my goal target.
This time again I'm training for 3:30 not 3:20. I'm just really nervous that if I start out too fast then I'll be hitting that wall again, something I really really do not want to happen.
Of course there's a difference between training for a 3:20 then racing for 3:30, and training for 3:20 and racing for 3:20. The former sounds less risky.
I am by no means an expert and I struggle to follow the discussions you've had with menoscemo and co. I just think 'coming-up short' in a marathon can be a nasty experience.0 -
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outforarun wrote: »We're both targeting:30 but while you've been clocking up thousands of miles, I've probably been focusing more on short distance tempos and intervals. I've only done two runs greater than HM distance. My mileage is only starting to increase now (but it won't get to your level). I kinda envy the amount of miles you have in your legs to be honest. I'm nervous that maybe I haven't done enough. Curious to see how both of us do on LSR/PMPs over the next weeks.
Should you train for 3:20 and hope not to come up short? I've done two marathons to date and came up short in both (3:51 while aiming for 3:45, and 3:41 while aiming for 3:30). Coming up short translated as hitting the wall, and it was a particularly big wall last year. In both marathons I trained for the time I wanted not for a time 10 minutes faster. I don't know maybe if I had trained for 10 minutes faster I might have hit my goal target.
This time again I'm training for 3:30 not 3:20. I'm just really nervous that if I start out too fast then I'll be hitting that wall again, something I really really do not want to happen.
Of course there's a difference between training for a 3:20 then racing for 3:30, and training for 3:20 and racing for 3:20. The former sounds less risky.
I am by no means an expert and I struggle to follow the discussions you've had with menoscemo and co. I just think 'coming-up short' in a marathon can be a nasty experience.
Yip, it’ll be very interesting indeed to see where our paths cross given that we have taken it from the extreme opposites to target the same goal. If we get similar times then I may be just a little peeved that you managed it on such less mileage:p
I think I have loads of endurance built up now so it’s a matter of building up my pace during these LSRs as so far they have been at a reasonably easy effort. This is where the real reward will come I reckon!
I am undecided yet but I think I may train for 3:20 regardless and fine tune my actual marathon pace a week or two before Cork (Settle on a realistic target which could still well be 3:20…?)
I struggle to keep up with the conversation myself as well sometimes! Sometimes though it’s best to simply clear the head of everything, put on the runners and RUN!!0 -
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I seem to recall RainbowKirby and Claralara having a much tougher time regarding the symptoms last year where they were both out of running action for some weeks. Anywho, I have been put on a course of 'Galfer' iron supplements as well as Folic Acid and VitC for the next month.
I'd love it if by fixing this iron issue I managed to get any kind of associated bounce in fitness like Claralara did - I'd be a shoo-in for 3:30 in Cork then!!:D
Yours doesn't seem as serious (RK was 9ish and CL was down as low as 7 I think) but low Iron seems to be common for runners. Aparently repeated foot striking off the ground can reduce Iron count
I tried ferrograd c on both their recommendations for a while. It didn't seem to have any effect either positive or negative for me, but then I guess my Iron must have been normal.0 -
Yours doesn't seem as serious (RK was 9ish and CL was down as low as 7 I think) but low Iron seems to be common for runners. Aparently repeated foot striking off the ground can reduce Iron count
I tried ferrograd c on both their recommendations for a while. It didn't seem to have any effect either positive or negative for me, but then I guess my Iron must have been normal.
Ya, pretty sure the two ladies got a much worse version than I have (I don't really have anything tbh apart from a piece of paper saying so!!)
Glad I have the matter raised now though so at least I should avoid any associated issues for the lead-in to Cork in June.0 -
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Tuesday, 27th Mar - 8.0km Recovery Run
Nothing exciting about this run - simply an exercise in keeping the legs ticking over. For some reason I never got into the usual flow/rhythm during this run...I think it may have had to do with the humid weather. Here's hoping the promised cooler weather arrives for Sunday!
Wednesday, 28th Mar - Rest Day
Decided to take another rest day today, after all it is taper time!
Thinking I might join the 6:00hr train...will I regret it??
Month|No. of Runs|Kms Run
January|29/31|405.7
February|24/29|365.6
March|22/28|310.0
Total|75/88|1,096.90 -
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