"Once we accept our limits, we go beyond them"

HelenAnne

I want to do 10 at a snail's pace, so I might see you for some of your 14.

RedRunner

Sunday 30th June

Long run from the club.Plan was to do this nice and slow .Ran with the slower group so this was perfect for me. Nice pace and good chat amongst the group meant the miles flew by. At a certain point myself and another guy split away from the group to tackle some hills up around Howth. After yesterday, I clearly need to do more hill work so took in some challenging hills but took them nice and slow rather than attacking them. Felt good and the conversation was good. The gent I was running with was in his 67th year. Unbelievable guy. Started running at 42 and ran 8 consecutive sub 3 marathons, his last one at 52!.....and he smoked 60 a day at one point. Now this is the voice of experience. So got a few pointers off him for marathon training which was excellent. Ran most of the way home with him then until he decided he was going to go on and do 17, while I picked the shorter version and did 13. Humbled I surely was. Hope I have his energy when I'm 67, if I last that long.

13.26miles @9:12

Top mileage week so far this year.

WTD|44.09
MTD|145.36
YTD|557.77

RedRunner

Week 1 of Marathon Plan

Monday 1st July
Rest

Tuesday 2nd July
Ran home from work the long way.Took it handy.

7.72miles @9:00avg

WTD|7.72
MTD|7.72
YTD|565.49

RedRunner

Attempted Meno's session tonight but result was an EPIC FAIL

Supposed to be 10 x 800 w /60sec rest between reps. Only managed to do 7.

Never did a session like this before, in fact never did a session of any kind before so not surprising I made a balls of it. Long story short, paced them all wrong and could only manage 7 reps in the end.Didn't attempt any more than that for fear of a) Dying or b)Risking injury.

Anyhow here were the reps I managed to do

Time Avg pace
3:34 7:10
3:28 6:58
3:26 6:52
3:24 6:49
3:19 6:39
3:15 6:30
3:17 6:35

Followed by a good oul retch!

Avg HR:150
Max HR: 172

All in all I suppose it was still a good workout .2.5 mile warmup + 3.66mile session + 1.02 gives total of 7.18 miles

WTD|14.90
MTD|14.90
YTD|572.67

menoscemo

RedRunner wrote: »

Attempted Meno's session tonight but result was an EPIC FAIL

Never did a session like this before, in fact never did a session of any kind before so not surprising I made a balls of it. Long story short, paced them all wrong and could only manage 7 reps in the end.Didn't attempt any more than that for fear of a) Dying or b)Risking injury.

Anyhow here were the reps I managed to do

Time Avg pace
3:34 7:10
3:28 6:58
3:26 6:52
3:24 6:49
3:19 6:39
3:15 6:30
3:17 6:35

Followed by a good oul wretch!

Avg HR:150
Max HR: 172

All in all I suppose it was still a good workout .2.5 mile warmup + 3.66mile session + 1.02 gives total of 7.18 miles

Good effort. Getting faster everytime!! No wonder you had to quit, if in doubt; ease back!! all looks good for sub 3:45 at least .......

RedRunner

...Oh and it's my birthday today (42 yrs young) so I'm treating myself to a large glass of wine now:D

Aimman

RedRunner wrote: »

Attempted Meno's session tonight but result was an EPIC FAIL

Supposed to be 10 x 800 w /60sec rest between reps. Only managed to do 7.

Never did a session like this before, in fact never did a session of any kind before so not surprising I made a balls of it. Long story short, paced them all wrong and could only manage 7 reps in the end.Didn't attempt any more than that for fear of a) Dying or b)Risking injury.

My first impression was that you ran the first one too fast, but your other laps are all faster, so like Meno says, maybe your Net pace at the moment is too fast.

In My opinion, 10x800 is at the business end of intervals, so dont be disheartened if it doesn't work first time. I agree with Meno. Even if you didn't go 'eyeballs out' for the first lap, you need to find a pace where you are consistent whilst still putting in the effort. If the 60 sec rest doesn't suit you, then maybe try to jog 300 - 400m very lightly between fast laps to keep the muscles twitching while the HR drops before the next fast loop. once you master it, level up.

RedRunner

Aimman wrote: »

My first impression was that you ran the first one too fast, but your other laps are all faster, so like Meno says, maybe your Net pace at the moment is too fast.

In My opinion, 10x800 is at the business end of intervals, so dont be disheartened if it doesn't work first time. I agree with Meno. Even if you didn't go 'eyeballs out' for the first lap, you need to find a pace where you are consistent whilst still putting in the effort. If the 60 sec rest doesn't suit you, then maybe try to jog 300 - 400m very lightly between fast laps to keep the muscles twitching while the HR drops before the next fast loop. once you master it, level up.

Thanks for the advice Aimman, much appreciated. I reckon the more of these I do the better I'll get at it. Practice makes perfect and all that!

Aimman

RedRunner wrote: »

Thanks for the advice Aimman, much appreciated. I reckon the more of these I do the better I'll get at it. Practice makes perfect and all that!

Practice does make perfect, and 10x800 is not something to improve on distance wise, but to build up to and then take from there. Knowing Meno, he's prescribed it wisely on your training history, but if you find 10x800 a little bit above your norm now, might be worth repeating as a lower effort till you're comfortable and then upping the level

RedRunner

Thursday 4th July

Recovery Run - 4.19miles @9:41avg

Kept this as slow as possible. Nothing to report apart from that and no ill effects from my first session last night.

Tomorrow I'll be resting as I've another kind of session planned;) It involves exercising the elbow rather than the legs:D


WTD|19.09
MTD|19.09
YTD|576.86

RedRunner

Friday session finished. on 3am nitelink now on way home. Happy with stamina test tonight and hydration strategy worked out well. Looking forward to easy run tomorrow and detox over next few days.:-)

RedRunner

Saturday 6th July

Easy run on a sun-soaked saturday afternoon. Enjoyed this one despite the excesses of last night and threw in 5 x 100m(ish) strides at the end of it.

6.21 miles @8:47avg



WTD|25.3
MTD|25.3
YTD|583.07

RedRunner

Sunday 7th July

Long run with club.Nice morning for it but very warm even at 8am this morning. Tried to keep it slow . A bit of a niggle in my ITB but nothing serious.I see foam rolling in my future. My back is sore today though.Not specifically from running as it was fine on the run, it has just been bothering me lately.I've a few weeks off work now so will concentrate on doing exercises to improve that over the next while.

Felt strong throughout and decided to push on just a little over last couple of miles:

13.46miles@9:05avg

Splits: 9:20,8:53,9:10,9:08,9:17,9:08,9:21,9:12,9:12,9:23,8:56,8;48,8:43,(8:14)

Week 1 of Meno Marathon Plan completed.

WTD|38.76
MTD|38.76
YTD|596.53

RedRunner

Monday 8th July

Easy run mid morning in sunshine. Boy it's hot out there. Took a mile or so before the legs awoke and feeling a bit heavy after long run yesterday.

3.77mi @8:42avg to bring me over the 600 mark for year.Well on course now to beat last years total of 895.

avg HR :131
Max HR: 151

WTD|3.77
MTD|42.53
YTD|600.3

This week's plan is:

Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
Easy/rest| Easy/rest| session; progression run| Recovery|Easy/rest| Easy/rest|Long run-14 miles easy| 36-42 miles


Wednesday session
2 miles easy warm up followed by 8 minutes steady (MP + 3-4%); 8 milnutes @ MP; 8 Minutes @ HMP; 8 Minutes Hard (approx 10kpace);
2 miles c/d at the end.


Actual
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
3.77mi Easy| | | || ||

RedRunner

Tuesday 9th July

Easy run mid morning in sweltering heat.Glad I decided to wear my water belt and took a small bottle in that which i really needed at halfway point. Effort levels definitely up today because of the heat and this is reflected in raised HR. Definitely don't envy those who might be racing in this heat in Clontarf on Saturday:eek:

7.59mi @8:46avg

avg HR :143
Max HR: 163

WTD|11.36
MTD|50.12
YTD|607.89

Plan :

Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
Easy/rest| Easy/rest| session; progression run| Recovery|Easy/rest| Easy/rest|Long run-14 miles easy| 36-42 miles

Wednesday session
2 miles easy warm up followed by 8 minutes steady (MP + 3-4%)(8:50); 8 minutes @ MP(8:35); 8 Minutes @ HMP(8:00); 8 Minutes Hard (approx 10kpace)(7:30);
2 miles c/d at the end.


Actual
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
3.77mi Easy|7.59mi Easy | | || ||

RedRunner

Just looking at my Garmin stats for last yr in comparison to this year. This time last year I had run a mere 312 miles up to July 9 whereas I've done almost double that this year. Hopefully that'll stand to me come Oct 28th in the last 10k which has been my downfall the last couple of years.

RunningKing

Yep, but we'll be running faster!

RedRunner

Wednesday 10th July-Meno Session#2


Plan :

2 miles easy warm up followed by 8 minutes steady (MP + 3-4%)(8:50); 8 minutes @ MP(8:35); 8 Minutes @ HMP(8:00); 8 Minutes Hard (approx 10kpace)(7:30);
2 miles c/d at the end.


Session Target pace Actual Pace

WarmUp 9:10-9:20 9:06

Section1 8:50 8:56

Section2 8:35 8:37

Section3 8:00 7:57

Section4 7:30 7:20

CoolDown None 9:36

Total mileage 7.92mi @8:46avg


Fairly happy overall. Tough conditions to be running in but won't complain too much. My avg"moving" paces were a bit better allowing for crossing roads, etc but I'm pleased that I hit the marks mostly with the paces, particularly happy with last two. Last section was tough going. Sweating buckets at this stage, breathing was heavy, and was running into strong breeze at end. Was counting down the time till I could slow down for the cool down section but glad I could maintain it. Was constantly telling myself to relax through the discomfort.

WTD|19.28
MTD|58.04
YTD|615.81

career_move

Nice work this morning RR

RedRunner

Thursday 11th July

Recovery Run - 4.47mi@9:07avg

This run felt very slow but tried my best to keep the pace down believing there is a purpose to this in the longer term

Ran it this evening and although it was warm it was pleasantly so but I may have been helped by the fact that I was running so slowly and there was a nice breeze on the coastal part of my run.

Had planned to rest tomorrow but may instead now do easy run w/hill sprints and take saturday off instead.

Echocardiagram and stress test tomorrow in the Mater too.

Today was another good day though and topped off nicely with picking up my Hill16 ticket for Sunday!:D


WTD|23.75
MTD|62.51
YTD|620.28

RedRunner

Starting Weight Jan '13|15 St 7 lbs/98.4Kg
Last Month|15 St 1 lb/95.9Kg
This Month| 14 St 11 lbs/94.1Kg
Target DCM '13|14St 10lbs/93.4Kg

Happy with the progress here, slow and steady. At this rate, if I can keep up the mileage and eat sensibly in the main, well on course to be under target on Oct28th.

beeduybe

RedRunner wrote: »

Today was another good day though and topped off nicely with picking up my Hill16 ticket for Sunday!:D

Boo! Up the royal! :cool::D

RunningKing

RedRunner wrote: »

Today was another good day though and topped off nicely with picking up my Hill16 ticket for Sunday!:D

trying to make it myself - might have to go to Cavan on Sat night for an over nighter that could put a stop to it........

RedRunner

Friday 12th July

Today started off with a trip to the Mater Private for my cardio tests. First up was an Echocardiogram which is basically an ultrasound of the heart. Followed by a stress test which entailed being hooked up to an ECG and getting regular Blood pressure checks while doing 5 x 3 mins continuous sessions on the treadmill. Call it a mini Meno session if you like:pac::D. Starts off with walking slowly and then onto incline of 10% eventually ending up on fast walk/jog pace. Was sweating by the end of it but managed to get to 85% of Max HR which they calculated as 178. The ECG operator said nothing ominous in ECG but BP went a bit high at top end of effort so we'll see what the Prof says in two weeks time.

On to the run...went out at lunchtime as it was the best slot I had today but did a good easy to steady run with a couple of 100m Hill strides thrown in the middle. They werent really sprints but took a bit out of me so left it at two for today before running the rest of way home.

Rest Day tomorrow

6.82mi@8:15avg

WTD|30.57
MTD|69.33
YTD|627.1

RedRunner

beeduybe wrote: »

Boo! Up the royal! :cool::D

I could be just a mad Meath man heading for the Hill......

...but I'm not.:D We might not go as far as a 16point demolition this weekend again but wouldn't that be sweet against Meath!:)

beeduybe

RedRunner wrote: »

I could be just a mad Meath man heading for the Hill......

...but I'm not.:D We might not go as far as a 16point demolition this weekend again but wouldn't that be sweet against Meath!:)

I love a good demolition job where Meath and Dublin are involved

RedRunner

beeduybe wrote: »

I love a good demolition job where Meath and Dublin are involved

Haha...yes that was the game before you lads cheated yourselves to a final win against Louth with a new variation on the rules of how to score a goal!


Oh...I'm so looking forward to Sunday now!:D

RedRunner

Saturday 13th July
Rest day which included helping out at Clontarf Half in the morning followed by trip to see Despicable Me2 in the afternoon.( Should have opted for Pacific Rim!)

Sunday 14th July

13.49 mi@8:53avg. Nice morning for it and wasnt too hot. Nicely overcast for the run. Sun came out later to shine on the Dubs to claim yet another Leinster Title at the expense of Meath..heh heh!:D

WTD|44.06
MTD|82.82
YTD|640.59

RunningKing

Was a great game, nice how Meath drew level near the end..........oh wait, that was a different game Barry.........

beeduybe

RedRunner wrote: »

Sun came out later to shine on the Dubs to claim yet another Leinster Title at the expense of Meath..heh heh!:D

RunningKing wrote: »

Was a great game, nice how Meath drew level near the end..........oh wait, that was a different game Barry.........

Should have went home at half time...

Had the makings of a decent game for 55 mins but Dublin's strength in depth helped them pull away. Ah well there is always next year :rolleyes: