From Marlboro Lights to Running Tights!

tomred1N

Sunday Sept 8th

20 Miles @9.00

Long run again this morning, forgot to charge garmin so had to use watch for time on this so just kept an eye on 5 mile intervals as its a fairly well worn route now. Stated off easy for first 5 miles around 48 mins and increased pace for each of next 3 x 5 mile segments. Overall 20 miles in approx 3 hours.
First time I felt like doing a coulpe of extra miles at end of 20 and i thought about adding 2 more miles but to be honest I felt I had enough of the day taken up with running and there was the all ireland as well. May have to try harder for a ticket the next day:)

Thats 53 miles for this week so one more 50 mile week will mean over 200 miles for a 4 week block prior to easy week b4 HM on 22nd.
Then 2 more high weeks and then taper for DCM. Were getting there thank God:)

tomred1N

Monday Sept 9th

4 miles recovery @10

Tuesday Sept 10th

5 miles @ 8:50

Wednesday Sept 11th

14.5 miles @8:10

Plan was 14 miles with 2 w/u , 10 MP and 2 c/d.

2 w/u @ 9.00

MP splits were 7:37, 7:48, 7:51, 7:37, 7:50, 7:57, 7:48, 7:49, 7:38, 7:52

2.5 cd @ 9.20

Happy enough with effort here. Running 7 HMP last week definatley helps with these as I was even kind of looking forward to it!
wanted to run every mile sub 8 mins and achieved this fairly ok except for mile 6 which was all uphill and I definately felt it on this one.
wore hr monitor and AVG hr was 156 but it was reading wrong towards the end as I had max hr of 248 on some miles including warm down miles.
I did meaure resting HR while sitting down before I went out and it was 35. This is going down as well....I would like it to stop around here now in case it stops altogether
Overall I felt strong during the MP miles and actually seem to find first few harder. only thing that worries me is the legs ......have they got the distance .....I tried to visualise mile 23 at this pace and its not a pretty thought:eek:

tomred1N

Thursday Sept 12

4 miles recovery @9:30
In dublin with work so was done in hotel on threadmill. Looked like I had done 20 miles .....sweat was reeling off me, even felt like it time wise too. I hate them unless you at least have music to distract you.

Friday Sept 13

5 miles @ 9:00.

done after 3 hours driving from Dublin and a lot of Heiniken thursday night as well. Not too bad once I loosened out from car.

Sunday Sept 15th

16.5 miles @8:13

Plan was 18 miles and to alternate 2 easy 2 MP so i went to UCC farm for this one as level and on grass. Did 2 easy and 2 MP (sub 8:00 min) and then 1 easy and I noticeded that the easy miles were all around 8:20. Not used to running on dead flat gound so ended up doing next 5 sub 8 mins , then 1 easy again and then 2 X MP again. Noticed then I had ran 13 miles @ avg 8.05 so decided to slow for last few as legs were beginning to feel it and I want to have a cut off HM next week. Level gound made a big difference to pace/effort but legs were really feeling it during last 3 miles so not sure I could have picked up to PMP again if I had to. However thats 23 miles @ PMP this week so I guess legs are bound to be feeling it.

that's also 4 x 50 mile weeks in a row done since my week off. Not too bad to be honest and popped on a scales today as well. down to 84KG. I had hoped to be closer to 80kg but its hard to cut out food and have enough energy as well...... run to eat i say:)

tomred1N

Monday Sept 16th

4 miles recovery @9:30

Tuesday Sept 17th

6.5 miles @ 8:15

Plan was 10 miles easy but I had driven to dublin and was not in hotel till 8:30. So 6 quick miles around dublin city centre from near convention centre to housten station and back again. God bless street lighting very handy to see where your going unlike in the sticks where you depend on the moon.
No run tonight as just back from dublin . So think I will do 5 easy tomorow and same friday Was thinking while driving of what time/ how I should race HM on sunday. PB is 1:40:xx from bay run in bantry in may.Thinking 7:30 for first 2 miles...hoping this will feel relatively easy where I can increase pace to 10 miles then hopefully endure the last 3.1111111111111111

tomred1N

Thursday Sept 19th
5 miles @8.50

Friday Sept 20th
5 miles @ 8.55

Saturday Sept 21st
3 miles @9.30.

Just did this to loosen the legs but the sweat was reeling off me after it. Very warm today, same for tomorrow I think. Just having a read off my log now to remind me of sessions done over past 2 months to put me in positive frame of mind to drive on tomorrow. Looking forward to the torture of it in a strange sort of way!

ncmc

Best of look tomorrow D, hope it's a bit cooler than today. Don't be afraid to adjust your target a bit if it's as humid as today. Looking forward to the race report!

DOCO12

Best of luck tomo, hope it cools down for ya

tomred1N

DOCO12 wrote: »

Best of luck tomo, hope it cools down for ya

ncmc wrote: »

Best of look tomorrow D, hope it's a bit cooler than today. Don't be afraid to adjust your target a bit if it's as humid as today. Looking forward to the race report!

Thanks for the good lucks, its didn't cool down much but I hit my 1:35 target anyway today in Charleville. Great race in fairness , with good atmosphere, organised on time start,road closures, plenty water, lovely food and sanwiches after. Well worth the 40 euro I might add and one I will definately do again. For the the late night addicts like myself I'll fire up a report later on after a few pints!!

ncmc

1:35.... That's incredible D, you're on fire at the moment. You're well on target for the assault on 3:30. Shall look forward to the tipsy race report, they're the best kind

tomred1N

ncmc wrote: »

1:35.... That's incredible D, you're on fire at the moment. You're well on target for the assault on 3:30. Shall look forward to the tipsy race report, they're the best kind

a swift gallon of heiniken this evening has put that particular fire out. thanks for callin the fire brigade:)

tomred1N

Sunday Sept 22

Charleville Half Marathon

13.15 miles @7:15 AVG HR 173

On the road early this morning and was in Charleville for 9am. 1 mile warm up and was already feeling the heat in the air. Plan had been to take it handy for first couple of miles but I was also conscious if I am to have a realistic crack at 3.30 for DCM I felt I needed to hit 1.35 here.

Mile 1-5 Splits 6:54, 7:15, 7:17, 7:20, 7:27

Start was downhill and after a few hundred yards I checked watch and was moving at 6:45. Thought about slowing but said I would keep with the downhill pace as felt easy. Was thinking even then that this would not be an easy finish back up the hill. Slowed pace on mile 2/3 to where avg pace overall was 7:15. said I would try to hold this for as long as possible as this would mean a 1:35 finish. Started to feel it at mile 5 as the sun was strongest here and open road had no shelter. Same as with CCM with 2 bottles of water at each station mostly thrown over my head.

Miles 6-10 splits 7:18, 7:11, 7:12, 7:19, 7:18

After a tough mile 5 when I thought 1:35 was gone I got in a bit of a ryhtem running with another guy and we started to pass a lot of runners. He had similar goal to me so we were taking turns to pull one another along. Popped a gel at halfway and put the head down and gtreat support all along the route too from local people. Moved away from the guy I was running with but mile 9 on my own into the wind was hard. I was still passing runners but no one was passing me so ended up on my own for last 5 miles constanlty picking runners to pass.

Miles 11-13.(1) 7:19, 7:10, 7:23, (6:08)

Was still keeping the avg pace on track at 7:15 and was feeling good at mile 12. Was winding up for a crack at a good sub 7 last mile when the heat (no more water ) and the long incline made mile 13 very tough, HR was through the roof, mile pace was hovering around 7:45 with half mile to go and I had to dig deep for that last half mile to increase pace.
Crossed in a chip time of 1:35:17, a 5 min 20 second PB on first half marathon race in May. Considering I did not break 2 hours for 13 miles until a training run in March this year I can't have too many complaints about progress this year.

Anyway I remember after CCM in June looking at what is required for running a 3:30 marathon, at a minimum I felt I needed a 1:35 half, to be honest I didn't think I would hit it within 3 months. Its definately put the bull in the field now:eek: was thinking if I ran that half again today without stopping @8:45 pace that would be 3:30 .....makes it sound not too bad really in a f**ked up sort of way:rolleyes:

dazza21ie

Great run tomred1N, looking good for DCM.

... was thinking if I ran that half again today without stopping @8:45 pace that would be 3:30 .....makes it sound not too bad really in a f**ked up sort of way:rolleyes:

I'm sure you meant 7:45 pace!! Think you are sorted either of that half time.

PDCAT

Congrats Tom1red.

That was a great PB in those conditions. Reckon your looking good for DCM.

tomred1N

dazza21ie wrote: »

Great run tomred1N, looking good for DCM.

I'm sure you meant 7:45 pace!! Think you are sorted either of that half time.

95 mins for 1st half , 115 mins for 2nd half....thats a 3.30 marathon DAZ so you could positive split it and run second half @8:45 pace. To be honest after 13 miles @7:15 pace 8:45 pace seems quite reasonable. I wonder though why no one tries it !!! prob meet the tarmac at 23 miles I suppose

PDCAT wrote: »

Congrats Tom1red.

That was a great PB in those conditions. Reckon your looking good for DCM.

Thanks PDACT I didn't see you yesterday. I should get a boards top sometime as it would at least start more conversation ....it took me 3 miles to get a word off anyone yesterday....maybe it was the heat in fairness. Can't say it really affected me though until maybe last mile where I was out of water for pouring over me. My HR monitor went mad alright for last 5 miles recording Max HR of 250 on some miles. think it was just stuck to my chest with sweat.

dazza21ie

tomred1N wrote: »

95 mins for 1st half , 115 mins for 2nd half....thats a 3.30 marathon DAZ so you could positive split it and run second half @8:45 pace. To be honest after 13 miles @7:15 pace 8:45 pace seems quite reasonable. I wonder though why no one tries it !!! prob meet the tarmac at 23 miles I suppose.

With you now. Might be better to do the 115 mins half first and then try the 95 mins, gets you a nice negative split, foolproof

tomred1N

Monday Sept 23rd
3 miles recovery @9.30. Legs tired but not too stiff.

Tuesday sept 24th
6 miles @9.00
Tried to test the legs a little more tonight to see if they would be interested in doing some mp miles 2moro night. Dont think so ....so will see if we might do a reduced session thursday night or else 10-12 easy.

Having a think what I might do after DCM to keep interest for the winter. I think I have my next goal. 1:29:xx half marathon . I remember the most impressive thing about cork marathon was being passed at mile 15 by the 1:30 half pace group and I remember thinking....fook me thats an impressive pace and they look like proper runners. I consoled myself at the time by thinking ya ....but try running 26 ye woosies !!! However I was envious and after half on sunday I think I would like to follow some specific training to focus on this distance. It would hopefully keep my enthusism in running, I am also sick of 20 mile runs every sunday but actually really enjoy the midweek sesssions even up to 14 miles. Sounds like this might suit the schedule for the winter and while I have no race in mind I would little like to do the cork city half marathon next year. Think that should be enough time to try and meet that target. Now time to focus again and back to the grindstone.

statss

have a look in Tom Joad's log, I posted links to 3 different 1:30 half marathon plans for him to have a look at, might be of interest to you also.

tomred1N

Thursday Sept 26th

Plan was 14 miles with 10 @MP.

Actual 11.5 miles @ 8:15

Did 8 miles @ MP after 2 miles warm up

Splits were 7:46, 7:37, 7:29 , 7:54, 7:48, 7:49, 7:54, 7:53

Noticed I had ran 10 miles including the 2 mile warm up @7:59 average so took this as the 10 @MP as legs were really starting to feel it and it was pitch dark. Even my 2 labs were looking to head home as they got caught for some MP miles tonight and were feeling the pace!! However given that only 4 days since half marathon I am very surprised I was able to even do this much. Last MP mile was uphill as well. I try to do every mile sub 8 mins so there is a lot more effort required on ones that are uphill. However hoping this will make the even 8 min pace feel easier on marathon day.

tomred1N

Friday 27th Sept

5 miles recovery @9:30

Legs were feeling it after previous night.

Saturday 28th Sept

5 miles @9:00

Legs still sore and thought of doing 22 the following day had me considering what the fook I am at. Its like gambling this running lark, the bigger the loss the more you bet!!

Sunday 29th September

22 miles @9:00

Got up this morning and was pissing rain ..........this did not help waited and hour and half and it only got worse. Consoled myself that I could have woken up in Dublin with a hangover after Cork losing.
Was thinking of taking the easy route and driving to Cork to do laps of the farm which is sheltered and flat. Decided instead to do my usaul 20 mile route as I don't plan on doing it again for a long time:)..........spent a lot of the run counting things down, like the tough shiity hills (16 in all ) cork all stars, clare all stars, how many times Shane O Donnell will score 3-3 again in one night ( say he could come close in Ennis tonight !!) anything to take my mind off what I was doing in the pissing rain. Things got worse after 12 miles as I had to run next 10 into a bast*rd of a SE wind.

I decided to eat nothing before run and took no gel and only had sip of water at 5 , 15 and 18 miles. Was happy with this as it shows my endurance must be improving. I remember first 20 mile run this time last year and I was nearly eating grass to get me home. Only checked pace a few times and was happy enough with 9 min pace. I cannot seem to or even want to run these long runs any faster anyway. Actually I think these are nearly more a test of mental strength than anything else at this stage.
On seeing another 22m long run planned next sunday I swiftly entered the Cork to Cobh 15 mile run as I have decided another 22 solo I could push myself over the edge

tomred1N

Monday Sept 30th

5 miles recovery @10.00

So 217 miles for September, highest total since 200 in April prior to CCM but done differently as now running 6 days a week compared to 5 back then. Definatley seems easier to build the milage once you can fit in the extra day.

Tuesday October

6 miles @ 8:55

Stress relief after one of those days at work. Selling in a recession is like pushing a ball uphill thats constanly getting heavier gathering sh!te and then just rolls back on top of you where you need to start pushing it up again........this is where beer used come in....now instead of pints its miles ...or for the younger runners .. KM's instead of the little 330ml bottles:D

Imagine 217 pints of Heinken in a month.............no wonder i was over 16 stone :eek:

tomred1N

Wednesday Oct 2nd


13 miles @8:20

Plan was 14 miles with 10 alteranting @MP -/+ 15 seconds.

1.5 mile warm up

Splits 7:39, 8:01, 7:44, 8:09, 7:36, 8:12, 7:42, 8:15, 7:36, 8;15

1.5 miles c/d

This was a tough session with blustry wind and rain, was late getting out too so most of it was run in the dark, was wrecked from being in car all day and felt it during warm up, thought I would not be able for it but found energy somewhere. After tonight I think if I can do a taper that leaves me with energy and fresh legs I could have a good shot at 3.30 cause even 2 months ago there is no way I could have hit these splits with how I was feeling this evening.

YTD miles 1545

tomred1N

Friday Oct 4th

5 miles @ 9.00 delayed recovery from previous day as no time previous day

Sat Oct 5th

5 miles @ 8:50

Sunday Oct 6th

20 miles @ 8:00

Plan was 22 with at least 10 @MP. Decided to incorporate MP miles into cork to cobh 15 mile run.

Got to cork a bit later than planned so only had chance to do 2 miles on my own before start of race. Decided to try to run the 15 miles of the race with every mile sub 8 mins irrespective of hills, wind rain or whatever.

So after 2 miles warm up at 8:10 min miles I was at the start of the race 3 mins prior to kick off. Started at back of field to make sure I didn't hare off as usual. kept reminding myself not to race this and had to frequently pull myself back when pace ever went under 7:30 miles. However ran every mile from 1 to 14 between 7:46 and 7:57 and last one at 7:29 as finish was downhill. After about 3/4 mins break at end to collect bag I did 3 more miles around cobh town @ avg 8:45 pace.

After stoping for a couple of minutes at end of race I found it difficut to to keep motivation to run more miles and when watch hit 20 and I saw average pace overall @8min for the 20 I said the benfits to trudging up and down hills in Cobh was minimal.

So overall enjoyed the run today. Amazingly after nearly 20 years of smoking my lungs seem to be the strongest part of my running now. I had no HR today and judged effort a lot off breathing only to see 7 min mile pace often showing up on the watch. Even from 10 miles on when I was staring to pass more athletic looking runners especially on hills I could hear their breathing but I wasn't making a sound. Also held sub 8 pace all the way into wind and up hills without any extra effort.
Concern though would be the legs. not sure what really but at different parts today I felt hamstrings, and hips giving out and a new one for me achilles on left leg. that with possibility of cramp would be my main concern now.
Deliberately went out today after only one slice of toast, took no gels, salt tabs etc and had no water prior to run ( therefore no pit stop ....lesson learned) . I'm hoping by adding all these things on marathon day that they will make a difference mentally at least.

Now how to taper and be fresh...........14 miles MP on Wed night........I didn't see that coming to be honest

menoscemo

tomred1N wrote: »

14 miles MP on Wed night........I didn't see that coming to be honest

No slackers round here
TBH, give that you ran 15 PMP today (instead of the recommended 10) I would be happy enough to see you do 10 on wednesday. Do 14 if feeling good but that was a hell of a session today. Well done!!

tomred1N

Monday Oct 7th

3 miles recovery slow. Legs were tired.

Tuesday Oct 8th

5 miles @ 8:55. Legs still tired.

Wednsday Oct 9th

Plan said 14 @mp dress rehearsal. Body is starting to creak so said I'd do 10 and see.

Overall 12.5 miles @ 7.55

Did 11 out the box at 7.48 average pace and then 1.5 c/d .did this on grass to give the legs a bit of a break as the soles of my feet are sore. In fact I had niggles in lots of places and had to expend far moreeffort tonight on mp miles. However happy enough and could have done the 14 @mp to simulate end of marathon miles but to be honest if I get that far in 3 weeks that will be time enough for that torture!
No running now till saturday cause all over the country with work next couple days.

tomred1N

Saturday Oct 12th

5 miles @8:55

After 2 long days work and over 12 hours driving I was creaking for the first two miles of this run but softened out towards the end.

Sunday OCT 13th

15 miles @8:40

Last longish run and even though a lovely morning I was glad this was only 15 as legs were tired for all of it and it was a bit of a chore bacuase of it. Still I guess its part of the plan to feel tired now.

Monday Oct 14th

3 miles slow recovery

Hoping all the MP miles over past 6 weeks will pay off now. Seems to have had an impact on weight anyway as hopped on a scales today on a hospital corridor and was 80KG. Was 84 at end of august and I even have been eating a lot recently. The long runs with MP miles and long midweek sessions i think have finallly taken effect.

tomred1N

Tuesday Oct 15th
3 miles @9:30 just wanted to walk the dogs quickly.

Wednesday Oct 16th
3 miles @8:45
Plan was 8 miles @MP. Knew starting I prob wasn't going to enjoy it as was wrecked tired, very long days at work recently between driving and being on my feet for hours. Could not even hit MP pace so cut short.

Thursday OCT 17th
9 miles @7:55
Did the 8 MP tonight and legs felt really sluggish. However better than previous night anyway.
Popped/misalinged a rib getting out of bed Friday morning. Was very painful but physio sorted it out for me. got rub down on legs too.

Sunday Oct 20th

10 miles @8:28
Legs felt sluggish again for first 2 miles but started to loosen out. Was pissing rain as well so actually felt quite cold even though had base layer. feeling cold made me run bit too fast and actually did around 4/5 miles @MP. Felt easy and legs felt great. might get another rub down on legs tuesday.
time to make a plan for Monday week. follow pacers or go for a slower first half and hope I have it in me do a faster second half.

tomred1N

Tuesday Oct 22nd

3 miles @8:30


Wednesday Oct 23rd

5 miles @8:15 including 3 miles @MP 7.45, 7.43, 7.32

had to put the brakes on and still ended up too fast. Think I'm ready for battle.

still not sure whether to follow the 3.30 pace group or stay a bit behind and try to catch them on second half. 8:05/:10 min miles would mean a nice first half and still only be 1/2 mins to make up in second half. other thing is though with pace group u can just forget about the watch and maybe enjoy the day a bit more. It so wet down here this evening with driving wind my 2 Lab dogs refused to go out this evening. I hope we don't get a day like this monday :eek:

ncmc

Best of luck D, a 3:30 is well within your grasp. If it were me, I'd stick with the pacers the whole way, let them do the maths work for you and you just concentrate on enjoying the beautiful weather :rolleyes:. You could hang back a bit but keep them in sight if you are worried about overcrowding. I'd be slow to leave too much time to catch up for the second half, in case you need a loo break or something and lose a bit of time that way.

Have a great race, looking forward to the Guinness inspired race report!

tomred1N

ncmc wrote: »

Best of luck D, a 3:30 is well within your grasp. If it were me, I'd stick with the pacers the whole way, let them do the maths work for you and you just concentrate on enjoying the beautiful weather :rolleyes:. You could hang back a bit but keep them in sight if you are worried about overcrowding. I'd be slow to leave too much time to catch up for the second half, in case you need a loo break or something and lose a bit of time that way.

Have a great race, looking forward to the Guinness inspired race report!

Cheers , say I'll prob stay bit behind them but keep them in sight, seeing as its going to woeful weather in the middle of a crowd might not be the worst place either!

Cant believe I spent 4 months running in cold wind and pissing rain to run a marathon in 23 degrees heat. Then another 4 months in glorious sunshine to run one in what looks like probably being a bloody storm. I'd take 23 degress any day over fookin wind ......i hate it. Still and all Met Eireann wouldn't be best at long range forecasting as they keep reminding us when guys from NZ can tell us what XMAS day will be like! here hoping anyway

Marathon needs to come quick, i'm expanding by the minute :rolleyes:

career_move

Good luck Tom