From Marlboro Lights to Running Tights!

tomred1N

Time for an update and time to start back loggin here as I feel my motivation for running in the dark wet evening waning without some direction.

After the marathon I have just been ticking over doing lots of walking and easy running. Only now do I feel like maybe doing some faster stuff again.

Oct 31st
5 miles easy and first run after marathon and legs felt surprisinly good even if I was feeling tired.

171 miles for October

Nov 3
5 miles @9:00

Nov 7th
5 miles @8:45

sat nov 8th
5 miles @8:47

Sun Nov 9th
5 miles @8:47

Tue Nov 11th
5 miles @9:00

Sat Nov 16th
7 miles @ 8:25

This was done in Central Park NY while on a bit of a break over there. Out early @8am on a cold but sunny morning.
Never saw so many people running in my life. there was even a race on. I thought they were going very slow and was wondering why they weren't moving on a bit more. even heard a stweard say long way to go when they were about a mile from the finish line which I had passed earlier ( they were going opposite way to me) I remember thinking FFS its only about a mile!! Little
did I know when I returned 3 hours later for a walk in the park with my wife they were still running !! It was an ultra marathon in central park. approx 10 4 mile loops.

Sun Nov 17th
5.5 miles @ 9:00

Back in central park. couldn't resist even though I had to be out early again. Not being a morning person this is one of the few places I could actually see myself running before work if I lived there. I have an itch to run NY marathon some time

Wed Nov 19th
5 miles @9:30
back to reality , dark , cold, not another sinner in sight

thu nov 20th
5 miles @8:45

sat nov 22nd
6 miles :8:00
fartlek type run to break it up a bit.

Sun Nov 23rd
10 miles @8:07
ran this on easy effort and surpised to see around 8 min miles. my easy pace is definatley after moving on a bit.

Mon Nov 24th
5 miles @8:47

thu nov 27th
5 miles @8:45

Fri Nov 28th
5 miles @8:15

Sat Nov 29th
8 miles 8:22

103 miles for November

Tue Dec 2nd
5 miles @7:45

Wed Dec 3rd
5 miles @ 8:45

Fri Dec 4th
5 miles @ 8:43

Sat Dec 6th

12 miles @8:08
Longest run since DCM. Took in quite a hilly route and used it as a bit of a proression run. Increased pace from 9 min warm up mile to 7 min mile pace for mile 10 and 11. Last mile is then all uphill where part of it I can barley
keep moving. Even though it is only just over half a mile from where I live this is the first time I ran up it. I could use it for hill repeats but I won't :rolleyes:

Sun Dec 7th

5 miles @8:47

Wed Dec 10th

5 miles @ 8:28
Having difficulty getting out midweek these days between work and wet dark evenings where I don't have time to drive to nearest town for some street lighting. Thinking of joining a gym in Cork city as I could use it during my lunch break some days.

Fri Dec 12th
5 miles @8:44

Sat Dec 13th

9 miles @ 8:08

Sun Dec 14th

12 miles @ 7:58

Similar long run to last week but didnt look at watch , just tried to run steady pace while keeping breathing easy.did mile 11 @hmp without looking at watch and was happy enough to see 6:35 pace. Then the beast of a climb again for last mile. happy enough with this run given this would have been 12 miles @MP this time last year and I wouldnt have been able for it on this route then. I am hoping to work on finishing long runs at a faster pace going forward.

1782 miles YTD. Dont think I'll make the 2000 especially sitting on the couch again tonight!

tomred1N

Time for an update.

Haven’t been logging here in nearly a year, seemed no point when I was only running the same 5 mile route from DCM 14 to middle of this year. I have been lurking more recently again though and always keep an eye on the regular posters for updates on the latest training methods. PDCAT for how to celebrate All Irelands during marathon training and Bulmers74 on how to become an African long distance runner!! Yaboya1….. on when to send a racehorse to stud !!

Noticed how I missed looking back on a training log prior to running DCM 15 so may try again if I can get back in routine of doing so.

Anyway brief overview. No real goals during the year but ran Mallow 10 in March in 67:51 which was a good run .Next up ran CCM half in June, 1:31: xx, awful day and heart wasn't really in it.

In July decided to follow meno marathon plan for Charleville half marathon. Ran that in a PB of 1:28:30 and decided that I might have a chance of improving on my marathon PB of 3:19:30 from DCM 14.I was slightly apprehensive that I didn't have enough long runs completed. The Meno plan I trust but this was my third time using it and I had taken a bit more liberty with changes this time, mainly missing 3 Sunday long runs and a few mid-week sessions. However I completed a number of MP Sessions at 7:15 pace, usually finding them tougher after 10 miles but nothing I hadn't experienced at previous slower pace efforts.

Weight was down to just under 12.5 stone on a consistent basis and I ran a 5K (second ever!! in 19:01) Therefore I thought I was in with a shout of trying for 3:10. I thought about running Frankfurt as flights, hotels etc. were readily available but I didn’t think I had the work put in to justify having no excuse like the wind, rain, hills that you get in Dublin!

Anyway during taper I felt the 7:15 mile pace becoming easier and began to settle on 3:10 as my goal pace. I checked the garmin and milage since july was around 700 ( avg 40 miles per week) but pace was good bit faster than previous marathon training cycle. So 7:15 for 3:10 was the goal. 1:36 /1:34 was the plan.


October 26th 2015

DCM 15

26:39 Miles @ 7:22

Pre-race.

Few days leading up to race were not too good from the nutrition point of view. On Friday night I had an Asian St food takeaway as late home from work and then Saturday night I went to see local club play a county final, stopping at a the chipper on the way home at 10 o clock. Not exactly what you'd call nutritious food. I did however drink lots of water and with salt tabs thrown in. As staying in the Burlington went to Marios in Ranelagh for the pre race pasta. Was loaded leaving the place.

Morning of the race I had bacon and scrambled egg with toast, my wife reminding me that I had never eaten that amount before any run before. She was right. I was actually becoming a bit complacent about the whole thing and I was having thoughts that today might be the day where this would all come back to bite me in the ass. To top it all off I was late getting to the start as left hotel too late and got caught in que for bag drop and getting into position behind 3:10 pacers. I didn't have time for a final toilet stop and was feeling rather flustered as I waited for the gun which was only a minute or two after I got in position.

Mile 1-6

So Started off just behind 3:10 pacers, dying for a wee but unable to stop anywhere. I took it easy and just waited for gaps to appear to pass the over enthusiastic. Was surprised to see first mile at 7:10, felt fine. Going up first hill I thought will I be going at 7:10 pace in Clonskeagh later. Started talking to an English guy at mile 2 and was still talking to him entering the park. He was going for sub 3:10 but had a half time of sub 1:25. I told him first half was harder but to keep in mind drag for 1.5 miles at mile 21. Saying this I said I'd better heed my own advice. I was still travellling at sub 7:15 pace but was thinking I could blow the whole gig if I was too aggressive over next few miles. So I pulled back to 7:30 pace through the park and hit 10K at 46:xx

Mile 6-13.1

Pace increased again with downhills after Castleknock and it was here the demons started to appear. Started to feel pings in my hamstrings and my legs felt heavy. I was still feeling like I wanted a toilet stop but didn't want to stop and I knew I was starting to sweat enough for evaporation to work. I was thinking how can I feel like this when I ran a half marathon far more comfortably at over 30 seconds a mile faster .Negative thoughts like my prep and lack of long runs started to make me think of excuses if I needed to pull out. I don't know what came in my mind but I decided to speed up for a while, it seemed to change my mind-set and even though my I felt more effort my legs started to loosen out. Other thing I noticed that wind wasn't too bad compared to last year around halfway and I went through halfway in 1:36:17 and was almost on target. I wasn't sure if I had it in me to do the second half two minutes faster but I set my mind that I would not let the pace slip below 3:15 pace at any cost.

Mile 13:1 -19

Unlike the last times I ran here in the wind turning off after walkinstown usually meant relief and nice flat roads. Not this time though and I remember thinking running along here into stiff wind that I should have booked Frankfurt! However I was holding pace around 7:20/25 so was happy that it wasn't impacting too much and there were periods of relief when the wind abated.

Not through Tenure though....coming around the corner was like being hit with a bus.

I had noticed that I was passing a lot of runners now including ones that had earlier passed me in the park when I slowed a bit. Remember passing 30K/19 mile mark at 2:17: xx and checked my 3:10 pace band. saw I was about a minute behind them and thought if I can get to top of fosters ave at this pace I might actually have chance of speeding up a bit to try to close gap.

Mile 20 -26.2

Passed my wife at Milltown and got an extra gel. I had taken 4 by now and this was number 5. I was getting a lift from them and was feeling strong at mile 20. I was passing more and more runners now and was starting to focus on those in front until I caught them. When going up clonskeagh I began to feel more pressure, I was passing runners now at an even faster rate and into a strong wind as well. I noticed though that my pace was dropping rapidly on this mile from 7:05 to 7:50. However as I was passing so many ( including the English guy from earlier who was now in a hoop ( more experience for the brain to process next time ) I decided to just stay as relaxed as possible and not push too hard until after we got through top of foster ave. After here I tried to up the pace and the support was brilliant. Gradually I began to see the pace increase and down Stillorgan i was motoring away at sub 7 min pace. I felt strong, breathing was easy and I actually thought I could crack one of these someday. Alas even though I was still feeling strong I couldn’t sustain the sub 7 pace I met any bit of an incline and pace drfited back to 7:20 around Vincent’s hospital. Tried as I did it slipped to 7:30 for last two straight miles as I just couldn't seem to get my hips to propel me. Last half mile I did manage HMP pace of 6:44 so unlike last year I finsihed with some degree of speed still passing runners all the way to the line .



Chip time of 3:14:42 was initially a little disappointed that I had let it slip out to here over last 6 miles but quickly got over it when I considered that it was a 5 minute PB on a tough enough day. I also knew that I had only really committed to running this about six weeks beforehand when I thought I had a reasonable chance of a PB after the Charleville half marathon.

I have to say I love the whole DCM marathon , the sense of anticipation in the hotel the night before and in the morning, the atmosphere and support on the course and the Guinness in the pubs after. There's nothing like those half dozen pints straight after that dull the pain and shorten the journey home !!

So marathon number 5 continues a solid curve of improvement.

Dublin 2012 ( 4:16) Hal Higdon 2

Cork 2013 ( 3:43 ) P&D 18/55

Dublin 2013 ( 3:28 ) Meno plan ( to the letter)

Dublin 2014 (3:19) Meno Plan ( 90% )

Dublin 2015 (3:14 ) Meno Plan ( 75% )



I like the flexiblity of the meno plan with a defined midweek session and weekend long run with the rest easy running. I think my next attempt may require a new plan to instill some new disipline.

I'm also thinking that this last few months might be a good base for an attempt at a more aggressive spring marathon as I feel fresh in mind and body after this one.

PDCAT

tomred1N wrote: »

Time for an update.

Haven’t been logging here in nearly a year, seemed no point when I was only running the same 5 mile route from DCM 14 to middle of this year. I have been lurking more recently again though and always keep an eye on the regular posters for updates on the latest training methods. PDCAT for how to celebrate All Irelands during marathon training and Bulmers74 on how to become an African long distance runner!! Yaboya1….. on when to send a racehorse to stud !!

Noticed how I missed looking back on a training log prior to running DCM 15 so may try again if I can get back in routine of doing so.

Anyway brief overview. No real goals during the year but ran Mallow 10 in March in 67:51 which was a good run .Next up ran CCM half in June, 1:31: xx, awful day and heart wasn't really in it.

In July decided to follow meno marathon plan for Charleville half marathon. Ran that in a PB of 1:28:30 and decided that I might have a chance of improving on my marathon PB of 3:19:30 from DCM 14.I was slightly apprehensive that I didn't have enough long runs completed. The Meno plan I trust but this was my third time using it and I had taken a bit more liberty with changes this time, mainly missing 3 Sunday long runs and a few mid-week sessions. However I completed a number of MP Sessions at 7:15 pace, usually finding them tougher after 10 miles but nothing I hadn't experienced at previous slower pace efforts.

Weight was down to just under 12.5 stone on a consistent basis and I ran a 5K (second ever!! in 19:01) Therefore I thought I was in with a shout of trying for 3:10. I thought about running Frankfurt as flights, hotels etc. were readily available but I didn’t think I had the work put in to justify having no excuse like the wind, rain, hills that you get in Dublin!

Anyway during taper I felt the 7:15 mile pace becoming easier and began to settle on 3:10 as my goal pace. I checked the garmin and milage since july was around 700 ( avg 40 miles per week) but pace was good bit faster than previous marathon training cycle. So 7:15 for 3:10 was the goal. 1:36 /1:34 was the plan.


October 26th 2015

DCM 15

26:39 Miles @ 7:22

Pre-race.

Few days leading up to race were not too good from the nutrition point of view. On Friday night I had an Asian St food takeaway as late home from work and then Saturday night I went to see local club play a county final, stopping at a the chipper on the way home at 10 o clock. Not exactly what you'd call nutritious food. I did however drink lots of water and with salt tabs thrown in. As staying in the Burlington went to Marios in Ranelagh for the pre race pasta. Was loaded leaving the place.

Morning of the race I had bacon and scrambled egg with toast, my wife reminding me that I had never eaten that amount before any run before. She was right. I was actually becoming a bit complacent about the whole thing and I was having thoughts that today might be the day where this would all come back to bite me in the ass. To top it all off I was late getting to the start as left hotel too late and got caught in que for bag drop and getting into position behind 3:10 pacers. I didn't have time for a final toilet stop and was feeling rather flustered as I waited for the gun which was only a minute or two after I got in position.

Mile 1-6

So Started off just behind 3:10 pacers, dying for a wee but unable to stop anywhere. I took it easy and just waited for gaps to appear to pass the over enthusiastic. Was surprised to see first mile at 7:10, felt fine. Going up first hill I thought will I be going at 7:10 pace in Clonskeagh later. Started talking to an English guy at mile 2 and was still talking to him entering the park. He was going for sub 3:10 but had a half time of sub 1:25. I told him first half was harder but to keep in mind drag for 1.5 miles at mile 21. Saying this I said I'd better heed my own advice. I was still travellling at sub 7:15 pace but was thinking I could blow the whole gig if I was too aggressive over next few miles. So I pulled back to 7:30 pace through the park and hit 10K at 46:xx

Mile 6-13.1

Pace increased again with downhills after Castleknock and it was here the demons started to appear. Started to feel pings in my hamstrings and my legs felt heavy. I was still feeling like I wanted a toilet stop but didn't want to stop and I knew I was starting to sweat enough for evaporation to work. I was thinking how can I feel like this when I ran a half marathon far more comfortably at over 30 seconds a mile faster .Negative thoughts like my prep and lack of long runs started to make me think of excuses if I needed to pull out. I don't know what came in my mind but I decided to speed up for a while, it seemed to change my mind-set and even though my I felt more effort my legs started to loosen out. Other thing I noticed that wind wasn't too bad compared to last year around halfway and I went through halfway in 1:36:17 and was almost on target. I wasn't sure if I had it in me to do the second half two minutes faster but I set my mind that I would not let the pace slip below 3:15 pace at any cost.

Mile 13:1 -19

Unlike the last times I ran here in the wind turning off after walkinstown usually meant relief and nice flat roads. Not this time though and I remember thinking running along here into stiff wind that I should have booked Frankfurt! However I was holding pace around 7:20/25 so was happy that it wasn't impacting too much and there were periods of relief when the wind abated.

Not through Tenure though....coming around the corner was like being hit with a bus.

I had noticed that I was passing a lot of runners now including ones that had earlier passed me in the park when I slowed a bit. Remember passing 30K/19 mile mark at 2:17: xx and checked my 3:10 pace band. saw I was about a minute behind them and thought if I can get to top of fosters ave at this pace I might actually have chance of speeding up a bit to try to close gap.

Mile 20 -26.2

Passed my wife at Milltown and got an extra gel. I had taken 4 by now and this was number 5. I was getting a lift from them and was feeling strong at mile 20. I was passing more and more runners now and was starting to focus on those in front until I caught them. When going up clonskeagh I began to feel more pressure, I was passing runners now at an even faster rate and into a strong wind as well. I noticed though that my pace was dropping rapidly on this mile from 7:05 to 7:50. However as I was passing so many ( including the English guy from earlier who was now in a hoop ( more experience for the brain to process next time ) I decided to just stay as relaxed as possible and not push too hard until after we got through top of foster ave. After here I tried to up the pace and the support was brilliant. Gradually I began to see the pace increase and down Stillorgan i was motoring away at sub 7 min pace. I felt strong, breathing was easy and I actually thought I could crack one of these someday. Alas even though I was still feeling strong I couldn’t sustain the sub 7 pace I met any bit of an incline and pace drfited back to 7:20 around Vincent’s hospital. Tried as I did it slipped to 7:30 for last two straight miles as I just couldn't seem to get my hips to propel me. Last half mile I did manage HMP pace of 6:44 so unlike last year I finsihed with some degree of speed still passing runners all the way to the line .



Chip time of 3:14:42 was initially a little disappointed that I had let it slip out to here over last 6 miles but quickly got over it when I considered that it was a 5 minute PB on a tough enough day. I also knew that I had only really committed to running this about six weeks beforehand when I thought I had a reasonable chance of a PB after the Charleville half marathon.

I have to say I love the whole DCM marathon , the sense of anticipation in the hotel the night before and in the morning, the atmosphere and support on the course and the Guinness in the pubs after. There's nothing like those half dozen pints straight after that dull the pain and shorten the journey home !!

So marathon number 5 continues a solid curve of improvement.

Dublin 2012 ( 4:16) Hal Higdon 2

Cork 2013 ( 3:43 ) P&D 18/55

Dublin 2013 ( 3:28 ) Meno plan ( to the letter)

Dublin 2014 (3:19) Meno Plan ( 90% )

Dublin 2015 (3:14 ) Meno Plan ( 75% )



I like the flexiblity of the meno plan with a defined midweek session and weekend long run with the rest easy running. I think my next attempt may require a new plan to instill some new disipline.

I'm also thinking that this last few months might be a good base for an attempt at a more aggressive spring marathon as I feel fresh in mind and body after this one.

Great running tomred1N and great time on that course in those conditions.
Your 5k, 10 mile & HM times are a nice bit faster than mine and if i can run 3.11 then sub 3.10 or better is definitely there for you on a better course.
Also it looked like, maybe the three missed long run's might have cost you a couple of minutes on the day. Good to have you back and will be looking forward to reading your log.

menoscemo

I think i Need to patent that meno plan!!

Well done there. Looks like you sped up for your HM goal race and the extra pace got your through despite missing long Runs. As PDCAT says, plenty more to come over marathon distance based on other times. Another for the Rotterdam plane?

tomred1N

PDCAT wrote: »

Great running tomred1N and great time on that course in those conditions.
Your 5k, 10 mile & HM times are a nice bit faster than mine and if i can run 3.11 then sub 3.10 or better is definitely there for you on a better course.
Also it looked like, maybe the three missed long run's might have cost you a couple of minutes on the day. Good to have you back and will be looking forward to reading your log.

Cheers PDCAT, I must say I was very impressed with your 3:11 in Chicago. It shows the value of consistent long runs you do all year round. I also envy your planning of marathons around the world!! Which one would you recommend of all so far ?

PDCAT

tomred1N wrote: »

Cheers PDCAT, I must say I was very impressed with your 3:11 in Chicago. It shows the value of consistent long runs you do all year round. I also envy your planning of marathons around the world!! Which one would you recommend of all so far ?

Cheers tom, I don't know if you've ever tried the P&D 55 mile plan. I don't know how it measures up to Meno's plan but it seems to work for me.
The long run's are my favourite run of the week - i look at it as a couple of hours away from two screaming kids. Fortunately i live out in a beautiful area in the sticks and love the outdoors so it's not too hard to drag myself out on Sunday mornings.
With regard to foreign marathon's i have to say i don't have a favourite from the few that i've done. Florence for its beauty, Berlin for its history, Chicago for its sports/music at night. Theirs something to be got from them all.
If your looking for a fast marathon, i don't think theirs much to choose between Berlin, London & Chicago. With a good training plan behind you and one of these course's i think you'd be looking at sub 3.10 no problem, probably better.

tomred1N

menoscemo wrote: »

I think i Need to patent that meno plan!!

Well done there. Looks like you sped up for your HM goal race and the extra pace got your through despite missing long Runs. As PDCAT says, plenty more to come over marathon distance based on other times. Another for the Rotterdam plane?

Thanks Meno,yep I got a little bit faster during the summer alright while training for the half using your marathon plan. I really enjoy those mp +\- sessions mixed up with p&d LT runs culminating with the 11 with 7 @hmp. However long runs are a definite weakness mainly because sick of doing them on my own. You could definately patent that plan. It's the flexibility with regard to the easy runs that make it easier to build mileage without having to incorporate extra mid week longish runs. Don't know about Rotterdam might not have enough shops for my BH !! , I'm half thinking of doing the tour entry to London , can you vouch for its flatness atmosphere attempt at a pb ???

tomred1N

PDCAT wrote: »

Cheers tom, I don't know if you've ever tried the P&D 55 mile plan. I don't know how it measures up to Meno's plan but it seems to work for me.
The long run's are my favourite run of the week - i look at it as a couple of hours away from two screaming kids. Fortunately i live out in a beautiful area in the sticks and love the outdoors so it's not too hard to drag myself out on Sunday mornings.
With regard to foreign marathon's i have to say i don't have a favourite from the few that i've done. Florence for its beauty, Berlin for its history, Chicago for its sports/music at night. Theirs something to be got from them all.
If your looking for a fast marathon, i don't think theirs much to choose between Berlin, London & Chicago. With a good training plan behind you and one of these course's i think you'd be looking at sub 3.10 no problem, probably better.

Yes used p&d 18/55 two years ago for cork. Solid plan too and did it over a winter. A lot of longer 10 mile midweek runs though at easy pace which take time. Meno plan was similar mileage but over six days with more emphasis on running lots of mp miles. Wouldn't rule it out again though but I live in sticks too so running in the dark for longer runs can be an issue. 5-6 miles not too bad every evening . Thinking of tour entry to London like urself earlier this year.. Was going to do it last year too but my father got sick and I had to spend winter feeding cattle. Good for s&c but not much time for running!

PDCAT

tomred1N wrote: »

Yes used p&d 18/55 two years ago for cork. Solid plan too and did it over a winter. A lot of longer 10 mile midweek runs though at easy pace which take time. Meno plan was similar mileage but over six days with more emphasis on running lots of mp miles. Wouldn't rule it out again though but I live in sticks too so running in the dark for longer runs can be an issue. 5-6 miles not too bad every evening . Thinking of tour entry to London like urself earlier this year.. Was going to do it last year too but my father got sick and I had to spend winter feeding cattle. Good for s&c but not much time for running!

Yeah, i really dislike the long midweek runs myself, particularly in the winter. I tend to run in Kilkenny under lights on the ring road, straight from work which means the two little ones are in bed by the time i'm home.
I've never ran more than 5 days a week - think the 6 day a week is very hard for me to fit in. London tour entry is a good idea. Think it cost me approx 1k plus 400/500 for herself (non runner).

ncmc

What a great race report and what a great race! Absolutely brilliant, you’ve come a long way from Cork 2013 and to think you’ve knocked over an hour off your time in 3 years is just incredible! Well done!

Duanington

Well done Tom, some very consistent improvement going on here and a great report too. congrats

tomred1N

ncmc wrote: »

What a great race report and what a great race! Absolutely brilliant, you’ve come a long way from Cork 2013 and to think you’ve knocked over an hour off your time in 3 years is just incredible! Well done!

Thanks ncmc , Cork 2013 seems a long time ago alright....... I haven't chanced another marathon in the summer since that one! If your back on training logs I'd say ur planning a comeback !

Duanington wrote: »

Well done Tom, some very consistent improvement going on here and a great report too. congrats

Cheers Duanington, Great time by yourself in Dublin, say your a banker for sub 3 next time out . I hadn't been following your log for a while but always remember you had the speed for such an attempt .

tomred1N

SO spent the week since Dublin walking 3-5 miles a day with my two labs. Very enjoyable way to keep the legs moving.

Monday November 2nd

3 miles @ 9:09

After a 3 mile walk I came home and did another 3 mile slow recovery run. First run since marathon and legs felt stiff enough compared to how they felt walking.

Wednesday November 4th

5 miles @8:40

Another recovery run, legs felt better than Monday even though my left knee was at me while driving since Monday. anyway enjoyed this evenings run and was sweating buckets as its unseasonably warm. Thinking of joining a club again. Eagle AC in Cork City seem fine , checked their website and once I get my recovery complete I think I will call up or a track session to check it out.

ncmc

tomred1N wrote: »

Thanks ncmc , Cork 2013 seems a long time ago alright....... I haven't chanced another marathon in the summer since that one! If your back on training logs I'd say ur planning a comeback !

You'd be right! Not setting any land speed or distance records yet, but it's a start. God, I still get the fear thinking of CCM '13, never, ever again will I do that race. DCM all the way I think!

tomred1N

Sat Nov 7th

5 miles @ 8:45

Legs stiff after two days with no running. Even though I walk at least 3 miles every day including days I run legs seem to stiffen without the running.

Sunday Nov 8th

5 miles @ 8:20

Legs much better and pace felt easier. left it at 5 as takes me a while to recover from marathons. I know when there is no point in flogging it and touch wood it seems to keep me injury free.


Wednesday Nov 11th

6 miles @8:10

Nice evening after last two washouts. Had enough of it walking the dogs and didn't bother facing back out into it in shorts!
Legs still not fully recovered though as even though pace is increasing I can still feel residual pain in quads especially. Had a mad thought of doing Waterford half but I think its too soon for me.

tomred1N

Friday November 13th

6 miles @ 8:30

Usual route nothing new.

Tuesday November 16th

3 miles easy after a weekend off running and too much drinking. Weather was awful anyway so I didn't mind.

Wednesday November 18th

5 miles easy

Thurs Nov 19th

9 miles

did 3 easy and then 6 at 7:25 pace. As usual impressed with myself running 26 of these !! Found it not too bad so legs are still loosing out a bit more.

Sat Nov 21st

10 miles @7:50

Longest run since DCM.meant this as an easy run on a very hilly route , surprised to see pace under 8. Must be still fit enough after a month of eating ****e . Time to try and get back into a plan.

Still thinking about London, got the prices yesterday. be about 1700 euro for a weekend in London for 2 ........running a marathon would be a cost saving exercise instead of shopping !!

I actually have a good for age time now for London and a cousin in England;) so I will probably apply for 2017 as well next summer. My only hesitation is being able to train over the winter as the weather recently makes it impossible to run at night.

tomred1N

Well another attempt to keep this log updated and with some prompting from Murph_d I’m going to try again in the run up to the London Marathon
From November to December I kept up the running probably averaging 25 -30 miles a week. Joined a club as well and did some track sessions.
I started the P&D 18 week 55 mile plan at Xmas with a view to running London or another spring marathon at the end of April.
I considered , well I looked at the 18W 55-70 plan and just couldn’t see how I could fit in two midweek long runs. The gap between my milage at the time and the start of this plan was also too big a jump. I’m not sure I have yet exhausted my potential at 50 -60 mile peak plans anyway.
I eventually entered London a few weeks ago as I availed of a tour entry cancellation at a reduced price where I booked flights for 45 euro !
I had mesocycle 1 of the plan complete when I entered but not having committed to it I hadn’t run the MP miles in two long runs. I took the option of the staying in the company of club runners over taking off on my own like !!
Still I had about 180 miles in the bank for January and with the company of afore mentioned runners I have got into the habit of 8am Sunday morning long runs.
Anyway I,m going to start the log from start of mesocyle 2 as I actually miss having this record from previous marathon cycle. I can check on garmin but it doesn’t tell me how I felt !

Mon Feb 1
5miles @ 8:22

Tue Feb 2
9 miles @ 7:21 with 5 @LT

LT splits , 6:32, 6:34, 6:34, 6:42, 6:48 .
Probably went off too quick but last two were into wind as well. Still felt easier than previous 9 with 5 with @LT 2 weeks before at same pace.
Just for comaprison purposes this was the 4th LT run of the plan and I can see progress already . I had also done a 5 mile with 3 @LT week before the plan started to remind me of the pain to come and I was fooked after it .
Though these runs aren’t getting much easier they are getting longer and I am beginning to feel I could hold the pace for longer.

Wed Feb 3
5 miles recovery @ 8:45

Friday Feb 5th
11 miles @ 8:25 Midweek long run legs felt good.

Sat Feb 6th
6 miles with strides @ 8:18

Sun Feb 7th
18 miles LR @8:11
Joined a few faster guys in middle of this run for around 8 miles @7:30 pace. Was fairly wrecked at the end of this as I find getting up at 7 am hard not to mind running at any sort of pace at this ungodly hour ! Had also polished off a botte of red wine the night before which probably added to the tiredness at the end.

Tue Feb 9th
12 miles MLR @ 8:00
On all long runs I’m trying to add some faster miles at the end. Here I increased pace gradually from around 8:30 to to 7:10 over second half of run

Wed Feb 10th
5 miles recovery @9:13
Any recovery run for me over 9 mins miles means it is genuine recovery

Thursday Feb 11th
3 miles @8:00 In a rush so only had time for short run

Friday Feb 12th
10 miles @7:29 with 6 @ LT pace
Oh boy these are real beauties. I was feeling like ****e prior to this run , lacking energy and not having eaten properly all day….no breakfast, late lunch , wedges in a petrol station with a tuna sambo. Moment of weakness but was having a bad day and wasn’t thinking straight.
I thought after a half mile of tempo pace I would have to can it but convinced myself to forget about watch and suffer on.

Splits were 6:44, 6:39, 6:40, 6:45, 6:38, 6:48

I got through it and began to feel better as the run went on. As outlined in plan you should feel like you could continue on at end of the tempo pace for some more miles and tonight I could have got in another one at this pace anyway. I have entered two 10 milers coming up. Ballycotton 6th March and Mallow 20th march. I’m going to race one and do mp miles in the other as part of a long run. Would prefer to race Mallow as 67:xx last year with little training would suggest I should see good improvement this year and nice route and race too.

Sat Feb 13th
5 miles recovery 9:00

Sunday Feb 14th
20 miles LR @ 8:30

First 20 miler of plan. Did 18 miles with guys from the club. Very easy pace for first 10 and then gradual increase in pace from 8:30 to sub 8 for last couple. I did two more at 7:30 pace on my own to bring up the 20. Not used to finsihing long runs like this as I would usually be hanging on but I think I can see a benefit already in trying to maintain form on tired legs.

Monday Feb 15th
5 miles recovery @ 8:45
Legs feeling fine

Wednesday Feb 17th
14 miles MLR @ 8:00
Midweek long run , beautiful cold crisp night for running , this went very smoothly and increased pace over last 4 miles to with 1 mile @mp ( 7:10) to see how I felt. Not too bad but nice residal tiredness in legs .

Thursday Feb 18th
5 miles recovery @ 9:08. Legs very tired but I enjoyed this run again in cold crsip conditions with lovely bright moonlight . Also when legs are this tired I don’t have to worry about running to fast .

Friday Feb 19th
5 miles @8:30 Meant to be rest day but lovely evening again with a bright moon and with not a lot on I couldn’t resist . Legs tired enough though but I loaded some new coldplay tunes and dreamt my way round.

Sat Feb 20th
6 miles recovery @8:30 with 6 x 100m strides. Legs tired during this and really not looking forawrd to the 12 @MP in the morning.

Sunday Feb 21st
15 miles @7:30 with 12 @MP

Not having run the 8 and 10 miles MP as part of two previous long runs on this plan this was my first attempt at a block of MP miles since before DCM. Considering I had built up the MP miles on a weekly basis on previous plans this seeemd like quite a jump and so it was. I am working off MP pace of 7:10 to go sub 3:10. I averaged 7:17 for the 12 miles today. I found first couple of miles hard to find pace, too slow and too fast before finding 7:10 consistant until I turned to face the wind after 7 miles . The next 5 were in to what I could only call a wind tunnel. I was working hard to keep pace around 7:20 and didn’t even try to rein it in any further as effort was hard enough. I even had difficulty finishing the warm down mile @8:30 and didn’t even bother doing mile 16 as I had enough of it and took shortcut to the car.
So wasn’t too enthused with how this felt afterwards, but looking back on previous marathon cycle I didn’t run this many mp miles consectively until closer to the end of plan. I think these are a lot easier when run as part of race as well which I have done a number of times before and will aim to do again.
This week is meant to be a recovery week but I think I will try to do Ballycotton Sunday week as fast as possible to see where I’m at. So might use that week as recovery instead.

tomred1N

Had to change this week around a bit due to work and also changing 20 miler to this sunday instead of next sunday when I'll be doing Ballycotton.

Tuesday Feb 22

7 miles with 3KM race.

There was a club race on the track so did this instead of the 6 x 800 @5K pace. 3KM in 11:07 is about my 5KM pace but to be honest I wouldn't have added two more KM at this pace tonight having done first two laps way too fast anyway.

Wednesday Feb 23

5 miles recovery @9:00

Legs well tired and creaky tonight.

Saturday Feb 27th

10 Miles @ 8:30

Missed planned 8 miles GA run on Thursday due to being in Dublin all day with work. Friday was late home as well and it started raining sleet soon after so I threw my hat at it deciding to do a hilly 10 miles on Saturday instead. Enjoyed this run but it was mid afternoon when I did it so I knew legs would probably feel it early sunday morning.

Sunday Feb 28th

20 miles @ 8:06

Met few club runners at 8am for this , did 15 miles with them and then 5 at the end myself which given the lack of company and increasing tiredness made this a back to the usual slogfest towards the end. However done and dusted and company makes it much easier although pace can get a little quick at times when with faster lads.


So need to make another change to plan this week. Not going to do the 11 with [EMAIL="7@LT"]7@LT[/EMAIL] this week. ( yippee !!) Going to do 10 flat out on Sunday instead. Will do a medium midweek long run Tueday or Wednesday instead and easy for the rest of the week.

tomred1N

Mon 29th Feb

3 miles recovery no watch

Tuesday 1 March
7 miles @7:30

With Ballycotton on Sunday I changed things around this week so went to track on Tuesday evening and fell in with 1.5 miles reps at around 6:35 pace. Did 3 of these and found the pace steady enough so decided there to go with this pace for Sunday.

Wednesday March 2nd
5 miles recovery @9:00

Legs feeling stiff and tired from previous night even though I didn't think track too much out of me.

Thursday March 3rd
10 miles @8:15

In Dublin with work on friday and after driving all over on thursday arrived at hotel around 7pm. Luckily rain stopped and not wanting to take my eye off the main target I knew I had to get a midweek mlr in. So quick check in, change and out in to a really cold windy evening. Definately colder in Dublin than the deep south and I had to up the pace a bit to keep warm. Went from baggot st to ballsbrige out to fosters avenue , around UCD , back into town thru ranelagh , down to naasu st and back to baggot st via ballbridge. meant to do 12 but time was runnng out for food so I left it at 10. Milanos for a huge pizza at 10pm was best I could find as hotel was finished food.

Sat March 5th
5 miles @ 8:30 with some strides

Left this till around 4pm as was feeling wrecked from late home night before.

Sunday March 6th

Ballycotton 10
10.09 miles @ 6:32

Well a race I often considered doing but with entries sold out and stories of taking a day to get in out I have always left it go. Having a club
option to enter this year I signed up instead of my usual half marathon prep prior to a marathon. Anyway got to east cork around 11:30 parked up
had a cup of tea, took a club photo and went to the pier to do a bit of a warm up around 1pm.
I was after getting quite cold and wet waiting around and in my enthusism to warm up stupidly jumped on turning on the pier and pulled something
in my calf. It was fairly painful and streching it out didint help much. Tried a few slow jogs and it was extemely uncomforatble bordering on very painful.
I was now quite pissed off and wondering what I should do. London is the main aim but here I was in ballycotton two miles from the car ,
in the pissing rain and wondering what damage running 10 miles on this might do. Decided to do a few 100m runs at what felt like race pace
and it felt a bit better after a few of these but stiffened up again when I stopped. Having been running for 4 years this was my first sign of any
injury.
While wondering what to do I realised that the street was filling up so I made my way in as far as I could to sub 65 section. I stopped here
as this would be my limit on a good day. While I was here people were piling past me towards the front even past the sub 58 marking. I kinda knew sub 65 would mean being aorund the top 250 in this race but id say there was 800 people or a third of the entry inside the sub 65 marking. I could feel the calf stiffening again so I just thought it might not matter where I started at this rate.
On hearing the gun it took me about 40 seconds to pass the start line. I didn't mind easing into it but after half a mile the watch was showing 7:45 pace and I was weaving all over place trying to move on a bit, firstly trying to ease the pain/ test out my calf and secondly thinking I wanted to test my training here too. With the downhill out of the village I began to weave and
manouvre around as best I could , it was close at times to falling and being tripped but I at least began to feel the calf easing out. By mile 1 I had pace down to 6:38 but I was starting to feel the lungs so I eased off gradually just starting passing groups while keeping pace around 6:25-6:30.
Got to half way at 32:29 on my watch and was feeling fairly ok, still passing plenty runners but also being joined by a few I had passsed out in my over exhuberent burst afer a half mile.
I decided to push on here as it was still flat and I knew the last two miles wouldn't be pretty back up the hills. My calf was feeling ok but I could feel a mild discomfort all the time.
By mile 7 I was starting to feel it but now had caught up to some runners who I should have started alongside at the start based on pace. I knew by their breathing they had not worked as much as
I had to this point and gradually over the last two miles my pace began to slip out to around 6:38/ 6:40 pace. I was still calculating that this would get me a 65:xx finsih and kinda accepted that I wouldn't beat that last hill up the town especially when I saw the 400m , 300m , 200m to go signs. I thought the F**king thing would never end.
Overall finshed with a gramin time of 1:05:57, my chip time wasn't registered at first but seems to have been updated now.
Prior to this race I thought sub 65 might have been on. Unoffical 10 mile pb was in Charleveille HM last year where I was around 67mins. However this is a far harder finish compared to dead flat 10 miles in charleville. So I would glady have taken 65:xx prior to this. I also felt fine except for my calf and I could have done a few more at this pace, just not any faster. Some club lads have been telling me I need to get on the track for the summer after London to improve this aspect of my running.......
horror thoughts abound around my head at the thought of that!!
When the race finished and I stopped for a couple of mins and when I tried to move my calf locked completely . I could hardly walk not to mind do a warm down.
Iced it when I got home and had a few pints later for pain relief. I hope I hadn't made things worse but whatever happened it was due to a sudden awkward turn and not
something from repetitive use so hopefully will be ok. need to get back on track with P&D plan this week.


Monday March 7th

5 miles slow recovery walk jog with dogs

Well a visit the physio this evening means I havn't torn anything but my left calf is extremely tight. She worked on it for about half an hour and compared to other one it was extremely tight and
painful. Did a 5 mile slow run walk this evening but don't think I can run continually on it for a few days. I'll see how it is tomorrow before thinking about the 5 x 600 on the track because once warmed
up it seems to be ok.

PDCAT

Great time Tomred1N....Fair play.
See your going for London. 65 minutes has you well on track for sub 3.10.
I was around 67 minute shape when i ran 3.11 in chicago.

Best of luck with the rest of the training. London is a great marathon...

Murph_D

Nice going, T. You would have passed me in the first mile or two at that pace. Hope the calf recovers well.

tomred1N

Wed March 9th

8 miles with 5 x 600 @5k pace

Did these on track after 3 miles warm up.

Splits were all around 2:16- 2:20. with 90 second jog recoveries. Did them in lane 3 of track so slightly longer than 600m .

2.5 miles c/d

Thurs Mar 10th

12 miles @ 8:02

Midweek long run , one thing I can definitely say about P&D plan is how 12 mile mid week runs become normal and don't seem that long once you get used to doing them. Felt strong this evening but definitely noticed last nights effort on the legs. The feeling is like a tickle in the legs from start to finish where you feel strong but that residual tiredness makes the run more than just an easy 12 miles.

Pushed runs out one day this week to give calf a rest on Tuesday. Thankfully no adverse effect over past two nights.
Plan says a 8-15K race Saturday and 17 miles easy Sunday. Only race I could do would be a parkrun sat so not sure what to do. Maybe 5 miles @LT pace on Saturday or just do 20 miles Long run on Sunday

tomred1N

PDCAT wrote: »

Great time Tomred1N....Fair play.
See your going for London. 65 minutes has you well on track for sub 3.10.
I was around 67 minute shape when i ran 3.11 in chicago.

Best of luck with the rest of the training. London is a great marathon...

I've had a go at 3:10 already PDCAT off similar shorter times and came up a bit short. I think your getting a bigger bang for your buck on the marathon but I'm hoping the buzz and flat profile in London will find me a few minutes. I'll be back to pick your brain !!

Murph_D wrote: »

Nice going, T. You would have passed me in the first mile or two at that pace. Hope the calf recovers well.

Thanks Murph, calf feeling better. Well done yourself, PB with room for more PB is always a nice feeling . Also Ballycotton on a fine day is a much more appealing spot than last Sunday. Was my first one as well and I'll definitely be back with some hill repeats in the bag to tackle those last 2 miles !!

tomred1N

Friday March 11th

5.5 miles recovery

Did this after visit to the physio. Calf is fine and she said my legs are in good nick for someone who does no stretching and no foam rolling. She did say that I could use the roller a bit on my itb as these will tighten on any runner over time. I said yes but have no intention of inflicting that pain on myself. this is a relatively enjoyable hobby .......I don't want to change that !

Saturday March 12th

9 miles @ 7:40 with 5 @tempo

Plan said 8-15k race. None available so fell in on a club tempo run where some lads were doing around 6:55 pace. This suited me fine as it was early so got me out of bed and I didn't fancy tempo miles on my own. Splits were 6:53 , 6:53, 6:51, 6:49, 6:30

Went a bit faster for last one as my tempo pace should be around this but I preferred the company than going on my own.

Sunday March 13th

Plan called for 17 easy and I was thinking this wasn't too bad. WRONG

16.5 miles @ 8:30

Last time I did P&D plan it was only for my second marathon and I did the mileage . However I rested when necessary and didn't do too much running on tired legs. This time I feel my legs are more tired as I'm doing more long runs day after session type runs as prescribed . This is definitely harder and this mornings run was as hard a long run I have done in a while. First 6 miles all uphill and at 9 min pace I was feeling my legs were just dead. For the second half they were just sore. It was also very warm and I had no water. After 12 months of not needing water on long runs I think I might need water this week as we get our annual week of sunshine.

6 weeks to go..........

tomred1N

Tue 15th March

9 miles @7:42 with 6 x 800

Changed session a night forward to coincide with club session.

Plan said 5 x 1K @5k pace. 5 pace is based off 5K PB (19:00) from last summer. Only ever ran 2 5k I enjoy them so much !

As club session was 6 x 800 I did this instead as would have been trying on my own instead. Reps were all between 3:03 and 3:08 on 3rd /4th lane of track . Recoveries were a bit longer than prescribed at lap jog around same time but I found pace very controlled after first .

Wednesday 16th March

5 miles recovery @9:00

very easy recovery as late home and very tired

Thursday March 17th

5 miles @8:20

Did 2 by 5 miles wed and thurs instead of 8 GA on one evening as had time with day off. Was going to do more thurs but with MLR on Friday left it at that


Friday March 18th

12 miles @7:55

Left it till the sun went down around 6:30 for this. Did my usual winter midweek long run route from Ballincollig to Patricks bridge in the city up shanakiel and back to ballincollig. Didn't look at watch and just ran what was an easy pace based on breathing and effort. A little surprised to see average was what it was but my easy pace has got considerably faster through these runs recently. 3 more MLRS to go. I will actually miss them !

Sat March 19th

5 miles recovery @ 8:55

Legs tired enough on this run and no issue keeping pace in check. Long run of 18 with 14@ mp tomorrow. Going to do majority of this as part of Mallow 10 mile race.

tomred1N

Sunday March 20th

18 miles @ 7:35 with 8 min break

Well as everyone probably knows by now the Mallow 10 mile road race was cancelled today after a bad car crash on the N20 at the top of the hill outside the town.
I got to Mallow at around 11:15 to do my 6/7 miles before the race. Plan was to do 4 miles @mp after a warm up and then 10 more @mp during the race. I did a 2.5 mile warm up and it was cold and got into the MP section of run at mile 4 of the race route running back to the start. While running this part just where the accident happened later I remember thinking to myself how do Mallow AC get the guards to allow them run the race on this road. Its no reflection on Mallow AC but the speed on this road is scary when you are running on a narrow hard shoulder ( the bollards were not in place yet when I was running ).

Anyway got back to the start a little early so did another half mile @ mp pace and lined up at the start. MP pace for the 4.5 miles was 7:06. not too bad and wished I could have kept going but had about an 8 minute wait to the start of the race.
Lined up behind 70 min pacers and was a little stiff at first but was just finding a rhytem again when we got back on the N20 after about 2 miles. I knew something was up when we crossed the main road and no one was running inside the bollards, I was looking behind me to make sure there no cars coming and said it to guy running alongside me why there were no cars and why were people all over the main Cork Limerick road. After a minute or two we could see flashing lights up ahead and my initial thoughts were some one had ploughed into a group of runners. Some stewards and Mallow AC runners were running back saying race was cancelled and that there was a bad accident. Kept running to have a look and when I saw a truck across the road with the cab in the ditch I decided to turn around as the emergency services were doing what they were doing and we were asked to move away. I just turned and started to run back the way I came retracing my route from earlier and hoping that the road race had nothing to do with the accident.
Anyway most of the rest of the people were turning around as well so I decided I would run the rest of the race route backwards and get the 10 miles finished. Did this on my own but a lot of other runners did as well and I even passed a good few runners running the route the opposite direction as well including Maria McCambridge who was lifting .
This was not the easiest plan as all bollards had been taken down and roads had been reopened fully for diversions leading to heavy traffic and one had to keep theirs wits about them. Finished the 10 miles at an average pace of 7:07 so bang on target. was starting to feel it on last two miles into the wind but given the tiredness in my legs this felt more like mile 10 to 20 in the marathon which I think is part of the plan anyway.

Did 1 mile c/d and went back to race HQ for tea and bite to eat. Found out some poor person died but was glad to hear it had nothing to do with the race.

Driving home I passed the scene of the accident with the helicopter still on site waiting to carry more people out of the scene.

As a sales rep I travel this road twice a week between Cork and Limerick. Its akin to taking part in a rally. Frustration is probably the biggest killer on this road. Some days it can take over 2 hrs to travel the 95 KM between cork and limerick. I can be in Dublin in the same time. The overtaking and risks taken by drivers is unreal and all down to no safe overtaking lanes and a tractor can slow the whole journey for miles on end.

Someone found a prehistoric bone in Buttevant when they were resurfacing the main street which was like a road in Syria for years. That bone bought in the archeologists , UCC Zoolology Dept , the Green party any other interested party to look at every shovel of dirt. 9 months later and the main road is still one way with half hour tail backs everyday. If there was a Healy Rae living along this route they would have another TD. In fact I think they would be the only way of getting a motorway delivered here ( they could even hire out the machinery to the sate to do it as well !!) Its a fair reflection of the politicians and planning in Cork and Limerick as to the state of this road between two of the biggest 3 cities in Ireland.

Anyway I digress , five weeks to London and another hard week down. Looking forward to it now.

tomred1N

Tuesday March 22nd

6 miles @8:00 with 5 x 600

Late home so didn't go to the track for this. just setup distance on the watch and did the 5 x 600 wit h 90 sec jog recoveries. Being dark I had to monitor road for potholes but Spits were all around 2:15 to 2:20 . some were uphill some downhill but found these easier than on track. road time seems to travel faster than reps of track.


Wed March 23

11 miles MLR @8:20

Decided to ease off the recent pace on this one and slow down a little . Was not hard to do this tonight as legs were sore and energy levels felt low too. Sunday's MP miles was a tough run and body still feeling effects of it.

Be interesting to see results of this P&D plan compared to Meno plan I have used for last 3 marathons. One thing for sure is I definitely feel the effect of constantly running on tired legs on this plan. Previously I would recover well with session on Wednesday and long run on sunday with all easy in between.
Next 10k race on sat followed by 17 on Sunday. Not looking forward to Sunday.

tomred1N

Fri March 25th

5 miles @8:20 with strides

Found this a little harder than usual for the pace.

Sat Mar 26th

8 miles with 10K race

Plan said a tune up race of 8 to 15k. There was a 10k in sheeps head just west of Durrus about an hours drive so I decided to do this. Ran it before in 2013 my second race ever after DCM 12. remembered first half was hilly and second ok. Stopped in Durrus on way down, wind was howling in from the sea and flags were nearly coming off poles outside pubs. Easier second half was gone ! Having reached 10K in recent ballycotton 10 mile in 40:30 I had illusions of sub 40.

Anyway during warm I didn't think wind was too bad but was in a sheltered area and not part of race route. didn't seem to be that many in the race as half had gone off as walkers half hour before. Lined up near front and picked someone faster than me to follow and off we went.

Route was marked in KM which I don't like , KM1 was totally uphill and steep enough , didn't look at watch until mile 1 pace was 6:40 but I was blowing hard. Next two miles were undulating 6:20 and 6:25 but I was starting to recover from mile 1 , just at end of mile 3 I got a dart of pain up my left calf, same feeling as before Ballycotton when I did something warming up. I slowed a bit as was worried about it more this time as happened when running. Downhill bit followed so I sped up again and while it was uncomfortable I could keep going. Through 5K in 20:10 I had this thought of 19:4x for sub 40, pace was now at 6:10 for mile 4 and I calculated if I keep at 6:25 until last KM I could have a cut off it. SO around corner and onto main road at sea level to head back to Ahakista village and sub 40 was gone , the wind nearly stopped me , after what felt like a hundred yards avg pace for the mile was 7:30 and I was having difficulty passing walkers. Jesus still nearly 2.5 miles to go into this I thought about just walking too. With a huge effort I got pace for mile 4 back to 6:55 but it was getting worse. No one running with me mile 5 was 7:10 and I felt like I was walking such was the force of wind. a few occasions some gusts nearly sent me in the ditch, actually hit a walker passing her out as the wind blew me sideways. Mile 6 was 7:19 and I was now just waiting for the end, bit of shelter for the last bit but this was hardest 3 miles I have ever run.
time of 42:50 7th overall in a small field

When I stopped my calf locked up completely and was very sore. I had felt it all the way since mile 3 but thought it might be a strain that would go away.

In hindsight I think I had picked a course that was unsuitable for my first attempt at sub 40 10K and fact that first mile was all uphill meant I was going too hard in first half of race to catch up. I think this is what led to my calf giving out as I was going outside my limit. As second half was near impossible I shouldn't have been chasing such a time here. I actually ran the second half faster 3 years ago. So lesson learned and hopefully no damage done.

Sunday March 27th

RICE . Calf was sore to walk on. Weather was crap, wind sleet hailstone so canned plan for any run. Took dogs for a 3 mile walk in evening and calf felt a little better. More ice and stretching

Monday March 28th

16.5 miles @8:04

Well decided to do yesterdays postponed run today. Felt calf for first few miles but once warmed up felt ok. However not sure if I had been moving at MP pace for this long. I'll be slow doing the last tune up race on this plan in two weeks...... might just leave it I think and hope this doesn't come back to bite me in the ass.

tomred1N

Tuesday March 29th

5 miles @7:55

Was meant to be 7 miles recovery but one of those runs where pace felt so easy. Rarely happens but tonight I felt like running on air. Faster I went easier it felt especially breathing where I was hardly breathing at all. Definitely feeling like fitness is maybe peaking again. I had measured resting HR on sunday as well first time in ages. was 34 lowest ever. Not sure but I think it shouldn't go any lower. My max is normal enough at about 183 I think so not too high . Calf also felt fine. Cut short at 5 miles as pace was way too quick for recovery.

Wed March 30th

9 miles with 4 x 1200m @5K pace

Late home but at least long evenings now so got it done in daylight. Missed track session so went solo round home. Not ideal as no flat route but Reps were 4:29, 4:55, 4:59, 4:28 with 2:30 recoveries. First one downhill , next two uphill and last downhill again . Pace should be around 6:00m/m but didn't hit it on uphills and barley on downhills. Tough reps but I can definitely go harder on track when in a group. Touch of cold/sore throat as well so maybe not able for anymore

Around 205 miles for March, planned a few more but at least didn't miss any key session

Friday April 1st

10 miles @8:10

Plan said 11 but was close to not going at all as cold has got worse and eating neurfin cold/flu. However it dried up so I said i'd do 10 on a hilly route. Was going fine till about 3 miles when the bloody calf started acting up again. could feel it all way home, stopped a few time to stretch but it felt like it was going to lock up especially on uphills. Back to icing this evening . Last long run of 20 looming Sunday hopefully will be ok for this.

Kennyg71

Not sure exactly how it works, but maybe try Kenzo Tape on calf, had similar issue this week, tape can be bought in chemist, u tube videos up on how to
Apply, usually works for me, probably need to put on today and leave on till
after run finished Sunday best of luck.