Not Quite Four Laps

theboyblunder

Some good training in there, what is the goal for saturday?

There are a few of us heading for similar goals in Dublin (myself, ronnie085 and cwgatlin - hes a bit faster though). If we are all healthy and have similar goals on the line we might be able to drag each other along.

Gook luck with the half

KielyUnusual

Thursday

8.2 miles @ ~8m/mile

A nice easy recovery run to tie things up before the half on Saturday. Nothing of note. Injury free and looking forward to it now.

theboyblunder, I'm going for 6m15s pace for the half. This should bring me in around the 82 minute mark hopefully. It would be handy to get a good group going for the big one in October all things going well. Marathons and longer runs can be all about the peaks and troughs I find. The bigger the group you're in, the more likely there will be somebody driving on the pace at any given time.

ray lanigan

next year i think i will have a pop at a good marathon time,i will be following with great interest to see how you get on,then next year i be getting some advice off ya,hard work =results:)

KielyUnusual

This was a tough race today. Preparation went very well and I was reasonably confident on the start line. The thought of going at a decent pace for 13 miles is always a bit daunting though.

Realised just before the start that I had forgotten my stopwatch. This was a bit annoying but I had a good idea of the pace I should be going at so I wasn't unduly bothered. Luckily enough, I saw a lad from the Blayney Rockets who I had finished just behind in the 10 mile so I kept him in my sights.

The first few miles were at a good pace. Just over 6 minute pace, I reckon. I was going from group to group till I decided to settle in at about 3 or 4 miles. This group helped me keep up the pace through Farmleigh when I was struggling a little bit for the first time. When we got back on to Chesterfield Avenue again, I was flying it and was really enjoying it. I soaked up this feeling because I knew 10-13 would be a bit of a slog and it proved to be.

Out on to Conyngham Road and there was a bit of a headwind so my happy running was tempered a bit. Then on to Military Road and I was digging in and really trying to keep any kind of pace going. I was keeping pace with the runners around me so this was somewhat heartening. The second hill on the Upper Glen Road killed me. I got to the top of it and my stomach was in knots. People were passing me and I just wanted to stop. There was only a mile left so I just struggled on and kept the pace up as much as I could.

I was dreading seeing the clock, when I saw the home straight looming. I had visions in my head of having slipped back to 84,85, maybe more. When I saw the clock and it was on 1:21, I was delighted and I kicked on for the last 200m. I collapsed over the line and was heaving on the side for a good minute or so. Never felt so spent after a race.

Set out with the intention of averaging 6:15/mile and managed 6:14. Very happy with this and the DCM target of 6:30/mile is still feasible. In my own head anyway:rolleyes:.

Chip Time: 121:37, Place: 91st

ThePiedPiper

Savage time KU. Fair play to you for having the courage and confidence to go out at a fast pace and hanging in there when the going got tough. Enjoy the celebtrations.

ray lanigan

well done,keep pushing on with the training and dublin full wont no what hit it:)

KielyUnusual

6 miles recovery

Felt very loose today even after the race yesterday. Ready to put in a few tough weeks in preparation for the marathon. Might look in to doing another 10K over the next few weeks. Big gap between the half and the full.

theboyblunder

Well done on the half yesterday. Well on schedule!

KielyUnusual

Monday

10 miles @ 7m16s/mile

I need to stop running out by Clontarf. It didn't bother me as much as it might have but still running in to that driving wind and rain is not fun. Also,my runners soak up water like a sponge. Might have to sort this out or I'll be praying for no rain on DCM day.

KielyUnusual

Tuesday2 mile warm up / 5 x 1600m (3min recovery) / 2 mile warm down

5.47, 5.46, 5.50, 5.45, 5.42

Had five repeats down on the schedule for today. Was dead tired and the wind was really strong so I wasn't fancying getting these done. Decided I'd slow it down a little bit from my usual 5.40ish pace and make sure I finished it out. The first one was tough and had me worried. Got stronger as the session went on and was happy with my times given the wind today.

ThePiedPiper

Real b@$t@rd of a day for interval session. Well done for getting it completed. I was doing by 10 x 800s, and for #9, I decided I couldn't face another uphill, into the wind effort, so just turned around and did it downhill with the wind. #10 was handy after the easy #9, so session done.
How ya recovered from the half? I was a bit sore for 3 days after my half, but pushed on with it. We're on the home stretch now!!

KielyUnusual

RunForestRun wrote: »

Real b@$t@rd of a day for interval session. Well done for getting it completed. I was doing by 10 x 800s, and for #9, I decided I couldn't face another uphill, into the wind effort, so just turned around and did it downhill with the wind. #10 was handy after the easy #9, so session done.
How ya recovered from the half? I was a bit sore for 3 days after my half, but pushed on with it. We're on the home stretch now!!

If I'm being honest, the wind was really only an issue on one of the bends because it was blowing across the track. Most of the time it was blowing across me so it didn't affect me that much. I just love complaining.

I'd say I'm recovered quite well from the Half. Just had the two easy runs before today to ease myself back in. I think running seven days in the week has helped my recovery no end. Still a month and a half to the marathon though. It's not feeling like the home stretch quite yet:rolleyes:. For yourself maybe. I've got a couple of tough sessions to keep me occupied over the next month or so.

KielyUnusual

Wednesday

8.5 miles @ 7m52s/mile

Easy recovery run. Felt very weak going out and was just floating along on autopilot. Woke up after about five miles and things felt an awful lot easier. Think these runs have been very beneficial since I started including them recently.

KielyUnusual

Thursday

1 mile w/u, 9.6 miles @ 6m18s/mile, 1 mile w/d

This was intended to be a marathon pace run. I had a 4.5 mile route mapped out in Phoenix Park. On the first loop, I missed out on a little detour I'd put in to make up the mileage. I had intended on checking my pace at halfway so this was a pain in the arse.

Changed my plan and decided I'd run for an hour, map this out and find out my pace from that. Knew I was going a bit faster than marathon pace as I didn't want to be over it and I couldn't check my pace. Was surprised as to the extent that I went under. Probably a bit closer to tempo pace. Going to do all my marathon paced runs in the Park from now on. Way better than Clontarf, which can be a nightmare if the weather conditions aren't ideal. Think I saw Mark Kenneally down there too. Looked very like him and he was running, which is the kind of thing I imagine he'd be doing.

KielyUnusual

Friday

8.5 miles @ ~8min/mile

Tired and hungover but got it done. Nice running weather.

KielyUnusual

Saturday

21 miles (10.5 @ 7m10s/mile & 10.5 @ 6m31s/mile)

Down to Phoenix Park for what I'd planned to be my most marathon specific run so far. The first loop was just at a comfortable pace, grabbed an energy gel and a second bottle of water and then ten and a half at marathon pace. The first few were fine and even the ups and downs on the Inchicore side of the park weren't too bad. Energy levels dropped for the last 5 miles but just concentrated on keeping the momentum going and made it round.
This was a good confidence boost along with the marathon paced run during the week, that 6m30s pace is a realistic goal for the end of next month.

KielyUnusual

Sunday

6.27 miles @ 7m48s/mile

Couldn't really call this a recovery run given the hills around my place back in Tipp but it was at a recovery pace at least. Legs tired from their exertions yesterday.

KielyUnusual

Monday

Morning: 6 miles @ 6m45s/mile
Evening: 5 miles @ 7m43s/mile

Making out my weekly schedule yesterday evening, I decided I'd throw in my first ever double run today. Bad day to do it. Worked out pretty well though if you overlook the incessant rain.

KielyUnusual

Tuesday

1 mile w/u, 10 miles @ 6m21s/mile, 1 mile w/d

Was all set to do this in the morning but couldn't force myself out the door. Hoped the weather would pick up in the evening and I'd get it done then but this rain is never ending. The first half of my 5 mile loop was in to the wind and rain on the North Road. This was very tough and I was struggling to find the motivation to keep going. Once I turned down Chesterfield, I was in a different world. With the wind at my back and the slight slope, the pace felt very easy. More of the same on the second loop. Started teeming down just as I finished up. Got me nice and saturated for my cycle home it did.

KielyUnusual

Wednesday

Couldn't force myself out in to the rain in the morning. Played football in the evening and ran around aimlessly like a young Robbie Keane to make up for it.

Thursday

1.5 mile w/u, 6 X 1600m, 1.5 mile w/d

5.45, 5.46, 5.48, 5.48, 5.47, 5.39

My legs were dead after the football yesterday evening. After the first one, I thought there was no way I'd finish it out. Just accepted that my legs were going to be tired and struggled through it. It got a bit easier on the last two. Used the mental ploy of pretending I was David Rudisha on his 800m WR run. I wonder if he uses a similar ploy and pretends he's an average Irish runner, running around a ****ty cinder track in Kilbarrack to help him through his tough times. God only knows.

KielyUnusual

Friday

8.5 miles @ 8m16s/mile

About as slow a recovery run as I've done. Want to be as fresh as possible for a bit of a long run tomorrow. Probably won't put in any marathon paced miles or any of that lark. I've done a couple of tough weeks so I don't want to be over doing it.

ThePiedPiper

Your weekly mileage has been going up farily steadily this past while. What's it maxing out at, 70 or so? This tapering sh!t is wrecking my head, I keep looking to see what everybody else is doing and wondering did I do enough.

KielyUnusual

RunForestRun wrote: »

Your weekly mileage has been going up farily steadily this past while. What's it maxing out at, 70 or so? This tapering sh!t is wrecking my head, I keep looking to see what everybody else is doing and wondering did I do enough.

Aye, I've been hitting just over seventy for the past few weeks. Two more and then the taper madness will be setting in for myself too. It never bothered me too much before but my training wasn't near as consistent, so a bit of low mileage for a week or two wasn't a drastic change.

You're well set up for Budapest anyway. Those quality long runs with the MP miles will have you in great shape. Are you flying over during the week?

ThePiedPiper

Aye, flying over Friday afternoon. Race on Sunday at 9.30 and flying home that evening sometime. Checking the long range weather forecast, it's giving 23 Degrees on Sunday. Looks like it's going to be a hot one, so hopefully some of those 20 milers in the heat will stand to me a bit. If it wasn't for the hot forecast, I think I'd be feeling more confident. The wife's delighted that it's going to be warm for the 7k mini-marathon and getting a bit of sunshine. I'd take 8 degrees over 20 every time. One way or the other, I'll go and enjoy it anyway and take what comes.

70 is a good solid amount of miles. I've often found it difficult to get over 70 without having to slow down too many of the sessions. Between 55-70, you can properly target all the harder sessions and recover quick enough too. After my slightly mental 100+ mile weeks in July, it settled down to between 45 and 68 and I never got to that stage where it was a chore to go out the door. Time will tell if it's enough!!

KielyUnusual

I think 70 is about the maximum I can do as well and still get in the three quality sessions. Even at that, I've just lengthened my recovery runs a bit, so the increase in mileage is a bit artificially inflated.

Regarding the weather, I'd definitely take below ten to above twenty anyday. 23 degrees mightn't be too bad as long as the humidity is low. The Edinburgh Marathon was about that and the weather didn't prove too much of an issue. I thought the weather at the beginning of Dublin 2011 was a lot worse. It was probably only 11-12 degrees but the humidity made it a lot more uncomfortable. I think I saw you saying something similar about the DCM '11 on another thread. Looking at the general weather for Budapest, the humidity doesn't seem too high so hopefully it's that way for you on the day.

You seem to know what you're about in terms of marathon preparation by this stage. I'm still at the stage of experimentation and finding out what works best for me. I'm sure you can take all that and run a really solid race on the day. I'd be an advocate of your strategy of taking it out relatively easy and saving your proper racing for the last 10K. I'll be expecting a 39 minute final 10K from you on Sunday. You're more than capable.

Rolex_

KielyUnusual wrote: »

. 23 degrees mightn't be too bad as long as the humidity is low. The Edinburgh Marathon was about that and the weather didn't prove too much of an issue. I thought the weather at the beginning of Dublin 2011 was a lot worse. It was probably only 11-12 degrees but the humidity made it a lot more uncomfortable. I think I saw you saying something similar about the DCM '11 on another thread. .

I agree - I ran Berlin 2011 where the temperatures reached the low 20s and then I ran Dublin 5 weeks later. The only time I found the weather an issue was the first half of Dublin - muggy humidity followed by pissing rain in our faces running up through Crumlin!

KielyUnusual

Saturday

23 miles @ 7m08s/mile

I decided I would just do this as a steady pace run because I was fairly wrecked after my interval session during the week. Cycled over to Phoenix Park and did two eleven and a half mile loops. The first one was very uneventful. The second one was a bit more of a struggle, especially in to the wind on Chesterfield Avenue towards the end. The last three miles were downhill and downwind so I finished it off quick at 6m20s pace or so. Wrecked but very happy to have got this done and at a decent average pace:o.

KielyUnusual

Sunday

Rest

Had planned on getting a run in the evening but with the hurling and the phenomenal finish to the golf, I didn't get home till really late.

Monday

5 miles @ 6m53s/mile

My ankle was feeling a bit sore all day so just went for a short run to test it out. Was quite sore at first but it didn't feel like I was doing it any damage so I finished off the run and it's none the worse. Going round bends was a bit painful so I'm doubtful about doing my interval session on the track tomorrow. Sure we'll see.

KielyUnusual

Tuesday

Resting up the ankle

Wednesday

Had intended on going for a short run in the evening but the lads were one short in the football so I played that. Was dubious about doing it because my ankle was really sore and actually woke me from my sleep on the previous night. Played the football and it was a bit stiff at first but caused me no problems.

Thursday

2 mile w/u, 10 miles @ 6m19s/mile, 2 mile w/d

Decided Id get proper back in to the running today considering my ankle got through the football with no issues. Again, it was very stiff and sore to begin with but by the end of the run, I couldn't feel any pain at all. Probably a bit to do with the adrenaline too as it did feel a little sensitive on the warm down. It's the weirdest injury I've ever had. It can be really sore when I'm standing or sitting down but grand if I'm doing anything strenuous. It really doesn't feel like I'm going to damage it further by running so I think I'll just ignore it from now on.

Great confidence boost to get this session done after a short break. It was tough but never really got too close to race effort at any point either. Next 10 days are going to be flat out and then I'll wind it down for the two weeks up to the marathon.

ronnie085

6

KielyUnusual wrote: »

Thursday

2 mile w/u, 10 miles @ 6m19s/mile, 2 mile w/d

Decided Id get proper back in to the running today considering my ankle got through the football with no issues. Again, it was very stiff and sore to begin with but by the end of the run, I couldn't feel any pain at all. Probably a bit to do with the adrenaline too as it did feel a little sensitive on the warm down. It's the weirdest injury I've ever had. It can be really sore when I'm standing or sitting down but grand if I'm doing anything strenuous. It really doesn't feel like I'm going to damage it further by running so I think I'll just ignore it from now on.

Great confidence boost to get this session done after a short break. It was tough but never really got too close to race effort at any point either. Next 10 days are going to be flat out and then I'll wind it down for the two weeks up to the marathon.

Savage session, basicallly 10 mile tempo run, ouch. Keep an eye on that ankle, all the hard work done at this stage and your in great shape, most important thing is getting to the startline now, dont be afraid to ease back if its niggling at you. Now if only I could take my own advice :rolleyes:

edit: just seen somewhere else your going for 2:50, maybe not a tempo run but still savage