Not Quite Four Laps

KielyUnusual

Official time was 61:56 for 93rd place:D. The club runners that I tagged along with were from the Blayney Rockets. Can't believe I forgot that. Fairly memorable club name it has to be said.

KielyUnusual

Monday

6 mile recovery run

Just wanted to get out for a short run as the legs are still a bit sore after the race on Saturday. Came over all weak about half way through. Putting this down to pints and takeaways over the weekend. Didn't last too long and felt the finest by the end of the run.

ThePiedPiper

Great time in the 10 miler Kiely. Have you set yourself a goal time for the half yet? 1.23 should be well within reach. What's the plan now for your long runs?

I'm being very careful with how I approach training at the moment. I reckon last year I went a bit easy on the 20+ training runs. My 21 yesterday included 9 at PMP, averaging 7.11 for the distance. I find that a good chunk of PMP miles in the long runs sets you up well for a good marathon effort.

KielyUnusual

RunForestRun wrote: »

Great time in the 10 miler Kiely. Have you set yourself a goal time for the half yet? 1.23 should be well within reach. What's the plan now for your long runs?

I'm being very careful with how I approach training at the moment. I reckon last year I went a bit easy on the 20+ training runs. My 21 yesterday included 9 at PMP, averaging 7.11 for the distance. I find that a good chunk of PMP miles in the long runs sets you up well for a good marathon effort.

Cheers RFR. I'm planning on going for a time around 1.22. Hoping to average around 6.15 for the mile and see if I can hold that for the distance. The long runs haven't been going too well so far. Just the one 18 mile run with 5 @ PMP so far.

Along with yourself, I think the marathon paced miles at the end of the long runs would be great race simulation and give you good confidence going in to the race itself. I plan on getting some in on all my long runs, probably starting off with 5 on the 21 mile run I hope to get done at the weekend. Getting 9 in on a 21 mile run must give you good confidence that you're on target. What is your target marathon pace by the way?

ThePiedPiper

I suppose target marathon pace is 6.38 - 6-52 (2.55-2.59 for the marathon). I'm not getting hung up yet on whether I'm going to go out at 2.55 pace in my marathon, so when I'm doing the PMP section in my long runs, I'm doing the first couple of miles at 6.48ish, and speeding up to 6.35 pace or thereabouts.

In my one and only successful sub-3 marathon (a 2.58), the most I went up to in these was 12 PMP miles on a 20 mile session, averaging 6.59 for the 20. I'd hope to do that session or marginally better in 3-4 weeks. They're great for the confidence alright.

1.22 would be a great half. I've the National half next weekend in Athenry. My half PB is 1.24.30 so I'll definitely target a 1.23.xx time and if it's going well at 10, I may push on for a 1.22.xx.

You still playing football?

KielyUnusual

I haven't played football in a few weeks because my leg is still a bit dodgy. Doesn't really affect my running though. Once it's fully better, I'll probably go back but I won't make the same mistake of playing two games in a row after a long run. Might just limit it to one game a week and I won't play after any hard sessions in the morning.

Best of luck in the National Half next weekend. From the sounds of the training you've been putting in, a solid PB is in order.

KielyUnusual

Tuesday

5 miles @ MP

Marathon pace is starting to feel a bit more comfortable now. These 5 miles weren't much of a strain.

KielyUnusual

Wednesday

6.27 miles @ Steady Pace

Back in Tipp. Ran the hills around my place. They're never easy but I felt fairly comfortable on them this morning. It was the mental image of one of the particularly steep climbs on this run that helped me push on during the final hill in the Frank Duffy at the weekend. Always glad to get this in when i go home.

KielyUnusual

Saturday

21 miles @ 7m20s/mile

Got out with runsir for this one this morning. Went from Drumcondra, down the canal into Phoenix Park and back to Drumcondra for the first half. Then the second half was straight out the canal for 5 miles and back.

Was feeling very wrecked on the second half and definitely would have turned back if I'd been on my own. Great to get it done and was a lot faster than I would have anticipated.

KielyUnusual

Sunday

6.07 miles @ 7m29s/mile

Easy run round Drumcondra weaving in and out of match crowds. Surprised at how well I'd recovered from the long run yesterday.

KielyUnusual

Monday

2 mile warm up / 4 x 1600m / 2 mile warm down

Times: 5:41, 5:29, 5:41, 5:43

Probably the best running day for months today. Sunny but not too warm and not very humid. Put in an extra 400m after the first one where I accidentally started and stopped my stopwatch really quickly. Let out quite an audible curse that shocked a few of the dog walkers that like to frequent this running track in Kilbarrack.

There were 4 different people out walking their dogs at one stage. You would think they might move out a little from the inside track after the third or fourth time I pass them on a repeat, but no. I was worried there might have been a confrontation between some of them going in opposite directions. Thankfully nothing accrued. I reckon the most fearsome looking dog gets to take the inside track.

KielyUnusual

Tuesday

13.2 miles @ 7m34s/mile

Another fine day for a run. I didn't realise how humid it had been recently till this stretch of weather made me remember the good old days. I was dead tired for the first five miles of this and was considering cutting it short as I looped around by my house. Decided I'd stick it out till the wall at Bull Island, which would have been an even nine miles. Felt grand so did the whole run, gradually picking up the pace to about marathon pace at the end.

ThePiedPiper

Good work on the 21 mile run at the weekend Kielyunusual. What way did you run it, even splits or did you do some marathon-paced stuff in it? What's the plan for the next few weeks from a long run point of view? I reckon between six and eight 20+ mile sessions are about optimal, but don't do more than three consecutive weeks. So, for yourself, maybe do another next week and then step back for the half marathon, then another 3 after that.

The mile reps you're doing are at a serious pace. Very impressive. I'm still sticking with my 10 x 800m sessions, for no other reason than I've them set up in the Garmin, but I think they're a decent session. They're mostly at 5.45-5.55 pace with the slowest at 6.15 pace (hilly up my way). I know running on a track would even these out but I suppose marathons aren't run on tracks so I'm happy enough.

Have you firmed up a target for the half in Dublin? If you get good conditions, no reason not to aim for high 1.22 I reckon.

KielyUnusual

Wednesday

6.07 miles @ 6m57s/mile

Started off quite slow, tired in the middle but finished strong. Pattern to a lot of my runs really.

RunForestRun, the long run at the weekend was just run at a steady pace. It's my first one over 18 as I missed a twenty with the injury so I'm holding out the MP miles for the next few. Ridiculously enough, it's the only time I've ran over 20 miles besides the two marathons:eek:.

My long run plan is as you mentioned. More by necessity than anything else as I've only four weekends to do them, excluding the half marathon and the two week taper. Hoping for a 1:22:xx in the half alright. Getting back in to some serious training now so hopefully I should be in shape for it.

KielyUnusual

Thursday

1 mile w/u, 8 miles @ 6m34s/mile, 1 mile w/d

This was probably the toughest training session I've ever done. Was well chuffed to finish it out. The 8 miles were down by Clontarf, round Bull Island and back. This is a good course because there are no traffic lights on the route but any wind is killer.

Today there was a good 20mph wind and it was directly in to my face for the last 5 miles. The effort put in was probably much closer to 10K pace and I was about to pull up on a few occasions. Once I got beyond 6 miles, I wasn't going to stop and to see that I was basically on pace at the end left me very,very happy:D.

RunForestRun, how did you get on in the National Half last weekend by the way?

ThePiedPiper

Sounds like a tough session there Kiely, they're the ones that you look back on that really improve your conditioning.

I got on well in the half, finished in 1.23.30. It was fairly roasting by 1pm Sunday, and thought I was feeling a bit off after 3-4 miles, but I improved as it went on, with the last couple of miles at 6.10 pace or in around. I might've tried for high 1.22 but it was too warm, and there was no point in blowing up. Delighted to knock over a minute off my previous best time on a hot day.

KielyUnusual

I saw an interview with Maria McCambridge in the Get Fit magazine in the Indo today. She was saying the course was very undulating and it was fierce warm. 1:23 is a quality time in those conditions. I wouldn't like the idea of racing at 1 pm either. Afternoon runs are always a good deal tougher. It's always a nice confidence boost to get a good strong finish to a race as well.

KielyUnusual

Friday

6.07 miles @ 8m13s/mile

Took this one as slow as possible with the tough session I put in yesterday and the long run planned for tomorrow.

KielyUnusual

Saturday

22.1 miles @ 7m27s

This run was 11 miles along the Royal Canal to Leixlip and then all the way back. Had intended on doing the last five at marathon pace but when I sped up at this point, I knew I wouldn't be able to maintain it. Not really in any way bothered by this. Being on the feet for about the same length of time as the marathon is the main thing, I think. I hope.

ThePiedPiper

Very tough day for running out there today. Temps were hitting about 20 when we were doing our long run this morn, I presume it was hot in Dublin too?

I've always found that my 23 mile run is very difficult, hard to get more than 5 or 6 PMP miles on it. Time on feet is still very important. The average time is only 40 seconds off marathon pace, so it's still a quality session.

Take it nice and easy for the week now to be well rested for next Saturday.

KielyUnusual

RunForestRun wrote: »

Very tough day for running out there today. Temps were hitting about 20 when we were doing our long run this morn, I presume it was hot in Dublin too?

I've always found that my 23 mile run is very difficult, hard to get more than 5 or 6 PMP miles on it. Time on feet is still very important. The average time is only 40 seconds off marathon pace, so it's still a quality session.

Take it nice and easy for the week now to be well rested for next Saturday.

Yea, it was a warm one alright. Fierce close to start off too but grand at the end. Truthfully, I don't think I was fully dedicated to doing them as I haven't fully convinced myself to their value. I'm happy enough getting the three quality sessions in during the week. Personally the PMP miles on the long run would leave me knackered and I'd probably not get the same quality in elsewhere. My first 70+ week as well and my best week of training so far by a distance. I'll be reeling it in next week alright till I eat up this Half on Saturday.

KielyUnusual

Sunday

6 miles @ 7m49s/mile

Thought I might have felt the after effects of the long run yesterday coupled with a few pints yesterday and a king size burger meal with a battered sausage to top it off(yummy:rolleyes:). It was an enjoyable run though coupled with the atmosphere from the All Ireland round Drumcondra. Come on the Tribesmen.

KielyUnusual

Monday

2 mile warm up / 4 x 1600m / 2 mile warm down

5m41s, 5m38s, 5m43s, 5m50s

These went by with relative ease. Was thinking of doing five today but it was teeming down on the 4th one and I didn't fancy another. Also with the race at the weekend, I don't want to be doing any seriously hard sessions.

KielyUnusual

Tuesday

10.1 miles @ 7m21s/mile

This was nice and easy today. The wind on the return was fairly bracing but just kept at a pace where my breathing was very relaxed and enjoyed the run.

KielyUnusual

Wednesday

6 miles @6m29s/mile

A short marathon paced run as my last toughish run of the week. Hope to do double this distance before the marathon or a 5/4/3/2/1 pyramid style marathon paced session, maybe both;). Should be a good indicator of where I am.

ThePiedPiper

Well KielyUnusual,
Are you going to have one of your weekly runs as a marathon-paced run or are you only considering a few of these in total? Is 6:29 your planned marathon pace now or are you still planning on a 2:59 marathon?

You taking it easy now for the rest of the week before the half? Hope you've a great race.

KielyUnusual

RunForestRun wrote: »

Well KielyUnusual,
Are you going to have one of your weekly runs as a marathon-paced run or are you only considering a few of these in total? Is 6:29 your planned marathon pace now or are you still planning on a 2:59 marathon?

You taking it easy now for the rest of the week before the half? Hope you've a great race.

Well, 6m30s was the pace I''d set out for the marathon at the very start of my training. I still think it's achievable but I'll see how the half and the rest of my training goes before I set it in stone.

I plan to get a marathon paced run in every week alright. Possibly culminating in a 12 mile run and the 5/4/3/2/1 session I'd mentioned. If I find a nice mile loop for myself down in Phoenix Park, I think it would be a great session to do. 15 on their own might be a bit too much but divided up in that way, it shouldn't be as hard and it would be a good indicator that I'm on target.

That's my last hard running before the weekend definitely. Going to do a few easy miles tomorrow and rest up on Friday.

You'll be in to your taper soon enough now yourself, I suppose? Any tough sessions planned before you start to reel it in?

ray lanigan

jesus your flying,u will some killer of a time,keep the great work up:)

ThePiedPiper

Ah right, I was thinking you should be doing MP stuff every week. No need to do much more than 12-14 I don't think, you get a good feel for it at that.

I'm not tapering for another week and a half. No major sessions planned. Did 2x 1 miles tonight at 5:15 apiece which was a stretch, but hung onto them alright. I don't intend changing much. I'll do another couple of 10x800s at 5:45 pace, and probably a 12-14 miler at MP. Two more 20 mile runs, will plan on doing the last of these with 12 PMP miles. I suppose I'm just looking back at what worked for my 2:58 and trying to replicate it as much as possible.

6:30 marathon pace is absolutely savage. Looking forward to seeing how you get on on Saturday.

KielyUnusual

ray lanigan wrote: »

jesus your flying,u will some killer of a time,keep the great work up:)

Cheers Ray, I'm very happy with how the training is going recently. Seem to have found a good balance between the sessions. Nearly had to take a day off after your race report recently though. I was exhausted from just reading it. I don't know how you do it. Some result.

RunForestRun wrote: »

Ah right, I was thinking you should be doing MP stuff every week. No need to do much more than 12-14 I don't think, you get a good feel for it at that.

I'm not tapering for another week and a half. No major sessions planned. Did 2x 1 miles tonight at 5:15 apiece which was a stretch, but hung onto them alright. I don't intend changing much. I'll do another couple of 10x800s at 5:45 pace, and probably a 12-14 miler at MP. Two more 20 mile runs, will plan on doing the last of these with 12 PMP miles. I suppose I'm just looking back at what worked for my 2:58 and trying to replicate it as much as possible.

6:30 marathon pace is absolutely savage. Looking forward to seeing how you get on on Saturday.

It's a savage goal. I have to go out there and do it though. That will be the tough part. 5:15 is some time for those mile repeats. I'm very curious to find out how fast I could run a mile going flat out. Not curious enough to actually do it yet though.