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Nice one C! That should be a nice race and it's a good time of year for a marathon. Best of luck with the training plan!
It looks nice and flat anyway, I can't wait for it!
I'm so envious of all the DCM people today - enjoying their beers with a sense of satisfaction (hopefully).
Anyway - I did my LSR yesterday which was supposed to be 2 hours.
I ended up doing just a couple of minute more than that but found a smashing new route which will suit the marathon training perfectly.
14 miles at slightly faster than PMP at 8:51 mpm.
I'm not sure what time I'm going to aim for in April, I put 3:55 down on my entry but I'll see how training goes and if I can aim a bit higher. After the disaster of Cork I'll be nervous, but I don't want to see myself short either.0 -
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Tuesday
.75 mile jog to the track by way of warm up.
6 X 800m with 200m walking recovery
Time | Pace
3:20 | 6:28
3:24 | 6:36
3:23 | 6:31
3:20 | 6:26
3:26 | 6:41
3:21 | 6:32
2 miles home @ 8:38 mpm pace.
On another positive note, I passed through the 1000 mile mark for the year for the first time ever!
No major milestone for a lot of runners on here who put in serious miles, but
I only managed 600 odd miles for the whole of last year so I'm on track to double that by the looks of things and I'm happy with that progression. Hopefully some improvements will follow in 2014.0 -
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Wednesday 30th Oct
5.5 miles @ 8:40 pace.
Outlook - cloudy with a chance of drink.
Going to take tomorrow night off and bring the young lad trick or treating when I get home from Cork. I'm off on Friday so I can do my tempo run on the Friday morning before heading to Killarney with Mrs Beef for a night away. Can't wait!
The plan for the rest of weekend is to do a 16 mile LSR on Sunday, as I've signed up for the Waterford half marathon on the 1st of December. Training for Manchester starts on the 2nd of December. :eek:
I'm also off Monday so I will probably have a thirst after all those miles too. :cool:0 -
Friday
Tempo run. Went okay - 48 mins peaking at 10K ish pace. I thought it should have felt easier though. End of week tiredness.
Sunday
16 mile LSR
This went great. I was surprised at how easy the early miles felt so decided I would slowly increase the speed towards HM pace for the last few miles if I thought I could manage it. The last 5 miles were 8:44,8:47,8:29,8:08,8:16. Current HM pace is 8:14 but I'll be hoping to take a chunk out of that in Waterford. It's surely not going to be over 20 degrees Celsius on the 1st of December, like it was for all my other HM's this year. 0 -
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career_move wrote: »That's a super HM session. You will break 1:45 without even breaking into a sweat!
Thanks c_m, God I hope so... 3rd crack at it now, so last chance saloon for the year. To be honest this is all part of my plan for building towards Manchester next April.
Saturday
16 miles @ 9mpm pace.
Very tired doing this one and had to stop and stretch a couple of times. 2 minutes slower than for the same run last week but I'm not too worried about that considering the tough session Thurs night. Glad to have it done now.
Liverpool are 4-0 up too. 0 -
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Ah I'll make it to Stook alright!
It's just a cold, not real flu... (although man-flu is quite serious; ask any bloke!)
Going to have an early night and lie on until 7am :eek: in the morning. I'm off to bring the missus to her cardiology NCT in the Mater so I can squeeze a run in before we head off. Right now though - the kettle is boiling, the whiskey poured, the lemon is cut and the cloves and brown sugar are on their way back from the shop.
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Sunday
Stook was absolutely great craic - but as I mentioned above I had no intention of racing it. I stayed with my sister until the top of the hill and then let fly for the flying mile and tried to maintain a decent pace for the last. It was brilliant but I was worried I thrashed my legs with the pounding down the hill. As it turned out, I wasn't too bad yesterday, so I guess taking it easy for the first 8 miles helped me escape relatively unscathed. As planned I did a mile and a half either side of the race to take it to 13 for the day. Was chatting with blocky after the race as he was distributing cowbells and bananas but didn't venture into the hall afterwards to chat with anyone else. I wanted to get my warmdown done and was under orders to get home to my dinner.
Monday
This was a stupid run, neither here nor there. I was freezing so started out too fast so what should have been a recovery run ended up as a nothing run. Eejit.
3.72 miles @ 8:48 pace
Tuesday
Some slight DOMS lingering in the IT bands this morning, so I guess Stook left its mark after all.
With 12 days to go until Waterford I opted against a track session tonight and went for a HM paced medium long run instead.
Very happy with how it went:
7:42,7:53,7:48,7:53,7:48,7:56,8:03,7:41 and the last .4 of mile @ 9:04 pace to cool down.
Some recovery tomorrow, or maybe just some foam rolling.
8.4 miles @ 7:54mpm average.0 -
Log has gone to the dogs and the running is not much better.
Last week:
Thursday
6.7 miles easy/steady in parts - 8:57
Sunday
13 miles @ 8:45 pace
I did this quicker than I normally would do my LSR but it felt grand.
Having a very easy week this week. Some severe chafing after the LSR which came out of nowhere and has impeded me a bit (bleeding wtf! :eek:). Body glide is my savior.
Monday
Nothing
Tuesday
4 miles @ HM pace
I wasn't supposed to do all 4 at HM pace. I was supposed to do 2 at the start, but I slowed down for the 3rd mile and then for the 4th mile I was bored so threw in a few strides and this brought the average down to HM pace overall. I'm a feckin disaster.
Wednesday
Off
Thursday
Planning to do 6 miles easy tonight and see how the *ahem* affected areas are.
Saturday
2 miles very easy. 'Leg loosener' for Waterford HM.
Sunday
Oh Jaysis - amazing how quickly this has come around! Gonna stick behind the 1:45 pacers for as long as I can. Having the usual doubts and 2nd thoughts now but f*ck it - I've nothing to lose in the last chance saloon for the year. If it all goes wrong, it won't be for the lack of trying.0 -
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Waterford AC Half Marathon - 13.22 miles - 1:43:46/7:51 avg pace
After the disappointments of the Clonmel and Charleville races, I really needed this one to go well, or my morale would have taken a serious bashing. Looking back at those efforts now, I simply didn't have the work done to hit my target time. Yes the heat played it's part - but I was nowhere near 1:45 in either race and there was definitely more than a good Irish summer causing me to tail off at the end of races. I had 7-8 weeks to put that right for Waterford, which meant increasing the mileage and being smarter about training. Each week I made sure I had a LSR, a tempo and a track/hill session. Towards the end of the training I switched the track session for HM paced efforts on the road. It seems to have worked well and the pace yesterday felt very comfortable.
On to race day and we set off early in order to get there in plenty of time. Arrived in Waterford before 10am and had a banana and the last of my water bottle before trekking over to the fantastic facilities that WIT have built. Due to the race packs being posted out I think - it looked a bit like a runner zombie apocalypse with bright yellow people rambling around looking for something to do before their warmup.
In what seemed like no time at all, I was scrambling to the start line and encountered my only real fault of the day. The starting pens were too small, and people were spilling out into the grass at each entrance, me included. We then had to squeeze in and jump in front of people after the gun went in order to get into some sort of decent position. I was stuck behind the 1:50 pacers - but didn't mind this too much as it prevented me from going out too fast. After the initial stopping and starting we eventually got going and I could try and find my rhythm. The first 2 miles were conservative enough, I knew there was a decent pull to contend with so I really tried to keep things steady. Miles 1 and 2 were done at 8:04 pace and felt nice and easy. It was around about the entrance to the industrial estate that our own little 1:45 pace group formed, through a shared venting session at some clown who tried to knock us all down. A chap from Wexford made his way over to me and we chatted away and kept in behind a group of runners who were keeping the same pace. Having some company made things so much easier - and I knew if I could keep chatting I wasn't going to blow up. Miles 3,4 and 5 (7:50,7:47,7:47) were a bit quicker with the help of the downhill section and I was still feeling great.
Mile 6 was a bit more testing - and going up the Lacken? road was not much fun. I still felt strong and we were passing runners all the way out this stretch but it was my slowest mile of the day. 8:11.
Passed half way and now I felt I was moving well. I had to keep telling myself to ease up the pace and not get carried away. I knew the toughest part of the race was to come but our mini pacing group was keeping together nicely and just having a few people around made a hell of a difference. Miles 7 and 8 were kept within a good range at 7:52 and 8 mins even, which set us up nicely for the last 5 miles. After a nice downhill introduction to mile 9, I knew there was a tricky stretch coming up. A 2 mile drag out the Cork road - which was much worse in my head than it was in reality. This is the part of the race I was happiest with: 7:54,7:54,7:54 for miles 9,10 and 11. Now the hard work was done and I knew that barring disaster, I was going to hit my time. This gave me enough of a buzz to increase the pace a bit. Mile 12 was my fastest so far @ 7:36 and mile 13 was faster again @ 7:22. I even managed to break into a half sprint heading down the finishing straight to come in with 1:44:37 on the clock.
Other than that hiccup at the start, I thought the race was very well organised. All the water was in bottles and in just the right places. A lovely cup of tea and blaa to round it all off. The course wasn't exactly scenic and the road surface was poor in some areas but overall a fair, testing course.
I will defo be back to Waterford next year.
Today the legs feel grand - which is just as well because marathon training starts tomorrow! :eek:0 -
After much consideration, I've decided to go with the P&D training plan for Manchester. :eek:
I may regret it and end up hating it - but at this point it almost seems like a rite of passage for runners.
Plan starts today, but I don't think I'll be doing any HM or LT miles this week after racing on Sunday. I'll see how it goes.
Christmas will be especially tough, nothing like a hungover run to keep you in check.
[Help!]
I'm also in a complete heap now as to what my marathon pace should be for this training block. McMillan's calculator has me down for 3:38:23 based on the half at the weekend - but after the Cork experience I'd be wary of that. Would 3:45 seem too optimistic also or should I plan for 3:50? Any opinions welcome.0 -
Are you sure about p&d? Meno's plan is top class and proven results!!!! You could train for 3:45 and always adjust to 3:50 if you need to closer to the timeAfter much consideration, I've decided to go with the P&D training plan for Manchester. :eek:
I may regret it and end up hating it - but at this point it almost seems like a rite of passage for runners.
Plan starts today, but I don't think I'll be doing any HM or LT miles this week after racing on Sunday. I'll see how it goes.
Christmas will be especially tough, nothing like a hungover run to keep you in check.
[Help!]
I'm also in a complete heap now as to what my marathon pace should be for this training block. McMillan's calculator has me down for 3:38:23 based on the half at the weekend - but after the Cork experience I'd be wary of that. Would 3:45 seem too optimistic also or should I plan for 3:50? Any opinions welcome.0 -
career_move wrote: »Are you sure about p&d? Meno's plan is top class and proven results!!!! You could train for 3:45 and always adjust to 3:50 if you need to closer to the time
I'm not at all sure about it! But I do like the idea of being told what to do each day. My sole fear of Meno's plan is certainly not the quality - it's the freedom it affords me. If a plan tells me to run 5 miles on Christmas day - I'll run 5 miles on Christmas day. Maybe I need to trust myself more - I did train using my own plan for Waterford and stuck to it. Aggghhh now I'm confused again! 0 -
I'm not at all sure about it! But I do like the idea of being told what to do each day. My sole fear of Meno's plan is certainly not the quality - it's the freedom it affords me. If a plan tells me to run 5 miles on Christmas day - I'll run 5 miles on Christmas day. Maybe I need to trust myself more - I did train using my own plan for Waterford and stuck to it. Aggghhh now I'm confused again!
There is a total mileage to be made up every week; so you can plan yourself at the start of the week how many miles to do each day. Just when life gets in the way you know you can do those 5 miles on St Stephens day instead of Xmas day if you want :pac: You should still feel enough pressure and need structure to hit your total weekly mileage...0 -
Okay so now I've flip flopped back to your side!
I can't access the plan here in work, so I'll have another look at it when I get home and make up this weeks run breakdown. I intend to do no sessions this week though, so soon after the race.
Slacking already!
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Jaysis - that's brilliant thanks! I'll get stuck into that tomorrow evening and plug some races into it. There are plenty of spring 10 milers / HM races like Mallow/Ballycotton/Bohermeen etc. so I think I'll have a decent choice of quality races.
My next race is a short one - 4 miles on St. Stephens day in Clonmel. Always a great buzz at it with everyone still in festive mood.
Did 5.5 miles tonight very easy. 9:40 pace.0 -
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Jaysis - that's brilliant thanks! I'll get stuck into that tomorrow evening and plug some races into it. There are plenty of spring 10 milers / HM races like Mallow/Ballycotton/Bohermeen etc. so I think I'll have a decent choice of quality races.
My next race is a short one - 4 miles on St. Stephens day in Clonmel. Always a great buzz at it with everyone still in festive mood.
Did 5.5 miles tonight very easy. 9:40 pace.
Good stuff!! One 10 miler or Half Marathon between 5-10 weeks out from goal should be enough for you to fix a marathon goal time. Pick one and plan your easy weeks around it. That means no sessions or hard runs the week leading up to the race (and a reduction of mileage that week) and then no hard sessions for 4-5 days after the race again. Don't do anything hard until the Long run the following weekend.
Other than that maybe pick a 5-10 miler earlier in the plan and possibly a 5-10k 2 weeks out (1st week of taper) if there is one around (if not just forget about racing again).
Fix all that into your plan and I will have a look if you like. Let me know...0
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