running is the name of the game

irfrm

outforarun wrote: »

Have you any more fast runs (or MP) planned between now and race day?

Hoping to do around 12 Saturday but I'll take it ease, no more long runs at MP. Have the first of Ballycotton summer series on Thursday, don't know if I will take this handy or give it a go. Small chance if i do the four that I could be in "Top 50" but would need to run PB in all these, so talking my self into going for it. Hope it wont effect CCM.
Your own training has gone well, Whats your plan for the next 2 week's?

irfrm

5.2 MILES CLUB SESSION

Club training for the first time in ages, afew groups doing speed work but went with a group who were just putting in easy miles. Ran with someone who is also doing the marathon, discussed how training went and plan for the day, miles flew by.
5.2 miles 44:33 (8:36)

WTD 5.2 miles
MTD 89.2 miles
YTD 647.2 miles

irfrm

4 MILES EASY

Out in the rain (this is summer) for an easy run, legs felt tired and heavy.
4 miles 37:39 (9:14)

WTD 9.2 miles
MTD 93.2 miles
YTD 651.2 miles

outforarun

irfrm wrote: »

Your own training has gone well, Whats your plan for the next 2 week's?

I have a 5 miler planned for Saturday and I'll be aiming for 7:2X pace the hope being that this will be an exercise in slowing down. A leisurely 10 mile LSR on Sunday. Then it's the final week, no fast running, no long runs. Think I'll sneak in a 3 miler the day before race-day, just to keep the legs awake. Can't wait for race-day now.

irfrm

BALLYANDREEN 5 MILE BALLYCOTTON SUMMER SERIES

Summer arrive in Cork today and with it the first of the Ballycotton summer series races, beautiful evening for a run, just getting a bit chilly before the 8 oclock start. Feeling good for this but would have to run my best to stay in contention for "top 50 male", the start for this race is very narrow and I must have been 20 rows back by the time it started, even had to walk past the start line.
Mile 1 went well controling the pace and comortable at 6:39.
Mile 2 tipping along, should have been a bit quicker as there is a good down hill 6:38
Mile 3 again holding my own 6:35.
Mile 4 sarted well but the "beast of Ballyandreen" began to take it toll, losing alot of time 7:16.
Mile 5, once I got my breath back felt ok again and knew that the last mile is nearly all down hill, came home well 6:11.
Finish time Garmin 33:19.
Happy enough with this as its a tough race, splits good, fellt good at the end, "Top 50" may be beyond me(this year), no injuries which is the main thing.

Warm up/race/ cool down 6.8 miles
WTD 16 miles
MTD 100 miles
YTD 658 miles

tonto2010

Impressive time in that heat, I hit a similar time for the frank duffy in the phoenix park last year. I Can never seem to maintain sub 7 over the distance, would like to hear people opinions on training around these times.

Well done

irfrm

tonto2010 wrote: »

I Can never seem to maintain sub 7 over the distance, would like to hear people opinions on training around these times.

Think its all about interval training which was done with the club over the winter, have not really done any of this type of training becauce of marathon training.
Training on hills would have also helped for last night run.
Will get back to these after CCM

irfrm

2 MILES VERY EASY

2 miles this morning after nights while my car was taking the nct, legs very dead and took things very easy had to stop at 2 as legs could go no further, 2 miles 20:05 (9:57)

WTD 18 miles
MTD 102 miles
YTD 660 miles

irfrm

9 MILES STEADY

Out around 9 this morning and sunshine to go with it, started with the intention of going 9 min pace, first couple of miles went to plan but startd to speed up with the help of a downhill so just kept that pace going.
Everything felt good so 1 week to go and can't wait for the day, hope the weather cools a bit, tough going in the sun:rolleyes:
9 miles 1:18 (8:46)
WTD 27 miles
MTD 111 miles
YTD 669 miles

irfrm

5.5 MILES CLUB TRAINING

Club session last night and all doing the marathon just put in some easy miles.

5.5 miles 51:00 (9:05)

WTD 5.5 miles
MTD 116.5 miles
YTD 675.5 miles

irfrm

2.2 MILES VERY EASY

Out tonight just to stretch the legs, wanted to do more but held off.
2.2 miles 21:06 (9:36)

WTD 7.7 miles
MTD 118.7 miles
YTD 677.7 miles

beeduybe

Best of luck on Monday. Fingers crossed you nail that sub 3:30

irfrm

4 MILES EASY

Out in the rain this evening taking it nice and easy, remember back to 2 years ago when I couldn't run across the road and now I'm facing my first marathon, come along way:D

4 miles 39:04 (9:00)

WTD 11.7 miles
MTD 4 miles
YTD 681.7 miles:D

slowsteady

Best of luck tomorrow.

You have the training done, you have the weather, have the faith and 3:29:xx is yours;).

Enjoy it.

belcarra

Best of luck tomorrow...I plan on drafting behind yourself and Outforarun for 26.1 miles and then unleashing possibly the slowest kick in history!!

irfrm

belcarra wrote: »

Best of luck tomorrow...I plan on drafting behind yourself and Outforarun for 26.1 miles and then unleashing possibly the slowest kick in history!!

Best of luck as well...have checked the rule book, no drafting allowed, will have to watch out for this kick.
Going to expo later and maybe a small jog if weather improves.

belcarra

irfrm wrote: »

Best of luck as well...have checked the rule book, no drafting allowed, will have to watch out for this kick.
Going to expo later and maybe a small jog if weather improves.

No tripping as I cruise past you!!

irfrm

THIS IS IT.


Up and ready for the day, not a great night sleep a lot of checking the time, but I'm really good and confident. Looks like its going to be a beautiful day with clear blue skies.
Bowl of porridge is down so it time to get on the road hope everyone enjoys their day and achieves the goal they are looking for.

belcarra

How'd you go?

outforarun

Congrats on your sprint-finish win. Fair play man. Great running.

irfrm

Sprint finish! I though I was going backwards at the end, just about moving.

irfrm

CORK CITY MARATHON

First marathon done and dusted and marked off the bucket list, day went really well for me and enjoyed the whole marathon expeience.
Meet up a few club members at city hall but started to get a bit nervous so headed down to the start and did some stretching but not much of a warm up. Getting thristy so change plan and stay a bit in front of 3:30 pacers so I would get to the first water station before the crowd with the pacers. Headed off and settle in a nice pace and complete first mile 7:37 so band on, got to water station and took two bottles and sipped these until the next station. Felt comfortable with pace so maintain this for the next few miles, really great support going through the relay changeover at 5.5 miles. Running through the tunnel was great even thought the pull out of it was the first hard test of the day. Pace still steady and avg still at 7:33 and feeling good.
Got to Blackrock castle and out on the Mahon walkway and clouds had come in so a bit of shade from the sun, got to the half way mark 1:39:29.
Over the walkway and on to the old railway line, two st Finbarr club runners came past me, decided to go with these and we ran the next 7 miles together. Still feeling good with pace at 7:32, found miles 16 to 20 tough with some small pulls which required extra effort, stayed with my two pacers until the Lough and had to leave them off. The hill going Model farm road really took it out of me and my times began to slow from here with pace dropping from mile 21 till the end. Trying to calculate my time and see if I could hang on to break 3:30, could not work it out so just tried to keep the legs moving.
When I was on the straight road one of the Finbarrs runners that I ran was at the side of the road in bad shape ( heard after that he was ok).
Once I got out on the road at Sundays well knew that I would make it and even passed a few runners till the end, when I turned over Patricks bridge I couldn't believe the crowds at each side of the road roaring on all the runners, felt like I was winning the race. Also must mention John Cashman who was doing the commentary at the end, gave me a big shout out as he knew I was trying to break 3:30.
Was shattered at the end and when I stopped got a piercing pain in my right shoulder, went to the physio's tent where I suffered more than any sage of the race. A few nurofen and its feeling better today. Out for pints last night with club members and we all recounted our marathon stories.
Cork city marathon 3:26:06 (7:48) chip 3:25:45 Cork city marathon
Thinking of the next marathon already and what I can I do to improve:D

neilc

I know that feeling tryin to work out times coming to the end of a marathon, simple maths is a problem Well done btw, knew you'd have no bother breaking 3:30.

slowsteady

Well done on beating 3:30 - and by a margin as well. Good to see all the training coming through on the day.

irfrm

BACK ON THE ROAD

Legs have felt tired the last few days even thought I was looking forward to getting back out again decided that I would take two days rest and ease back slowly. Shoulder has improved and the sun burn have eased. Out today when the rain stopped and took it as slow as I could, even the dog was surprised at how ease I was going:)
2 miles 21:15 (10:35) felt good to be out.

WTD 28.4 miles
MTD 32.4 miles
YTD 710.1miles

irfrm

4 MILES EASY

Out with OH so the pace pace was nice and easy, legs still a bit sore so was glad to be taking it easy. Lovely evening for a run, OH found the hills tough but got to the end well.

4 miles 41:52 (10:28)

WTD 32.4 miles
MTD 36.4 miles
YTD 714.5 miles

irfrm

5.5 MILES FAST

5.5 miles fast, legs still sore but carried on, happy enough that legs can move.

5.5 miles 42:04 (7:47)

WTD 37.9 miles
MTD 41.9 miles
YTD 720 miles

irfrm

6 MILES STEADY

Out today and found it very warm, 6 miles but splits all over the place.

6 miles 52:50 (8:48)

WTD 6 miles
MTD 47.9 miles
YTD 726 miles

irfrm

LEGS ARE BACK

Legs felt good yesterday so was looking forward to run, plan was 8 mile loop at 8:10 pace, steady out even going under8 min for a few miles up hill. Decided to test legs out more with some 1/2 mile intervals with 1/4 mile recovery. Happy with time for intervals 3:30, 3:15 & 3:10 wih recovery ran in 2 mins.

8.5 miles 1:02:07 (7:46)

WTD 14.5 miles
MTD 56.4 miles
YTD 734.5 miles

irfrm

Down and home for weekend OH and myself trying to talk a few of her family into run/walking a 10km race thats coming up in a few weeks. Got some takers so set off on Saturday for the first training run (5km) I went with the people who are thinking of running and she went with jog/walkers, everybody took it nice and easy and all enjoyed and are looking forward to next session.
3.3 miles 43:10(13:01), I had to go back for car 3.0 miles 27:50(9:13)

A few of us went out Sunday for a similar run, Banna beach was looking its best with loads out for a morning walk.
6.2 miles 56:50( 3.1 miles @8:33 & 3.1 miles@ 9:40)

WTD 27 miles
MTD 68.9 miles
YTD 747 miles