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I've dropped off the face of the planet it would seem, but I was doing a bit before starting meno's plan.
Last week should have been all easy miles after the Waterford half - but by Thursday I got bored and ran a tempo run instead.
Last weeks summary:
Manchester marathon - 18 (30.5 miles)
Tuesday 3rd December
5.5 @ 9:40 pace
Wednesday 4th December
4.8 @ 9:06 pace
Thursday 5th December
7.04 @ 8:15 pace - too fast, too soon after Waterford and paid for it. :mad:
8:35,8:31,8:02,7:49,7:34,8:28,8:39
Sunday 8th December
13.12 @ 9:00 pace - 2 hr window to get the run in...
Manchester marathon - 17: (35-40 miles)
Monday 9th December
6.1 @ easy pace
Tuesday 10th December
Work night out in Cork - write off
Wednesday 11th December
5.3 miles @ easy pace - hungover
Thursday 12th December
10 X 800m @ 5k pace First Meno session!
Friday 13th December
3 miles Recovery
Saturday/Sunday 14th December
13 miles easy
For the session I'll be hoping for 3:30/7 mpm pace per 800 metre interval - but I'll see how it goes once I start. The last time I did a session like this was 5 or 6 weeks before Waterford and they were between 3:10-3:30. I'll start at the (s)lower end anyway.
I'd rather get the LSR out of the way on Saturday - but I've already pushed the session to tonight due to the work night out and I'd be bringing the LSR in by a day also. Is this a bad move? I generally feel okay the day after a session but don't want to risk injury.
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I think that will be fine when you have the recovery run on Fri.
I'd rather get the LSR out of the way on Saturday - but I've already pushed the session to tonight due to the work night out and I'd be bringing the LSR in by a day also. Is this a bad move? I generally feel okay the day after a session but don't want to risk injury.0 -
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You're a sick man meno. A sick evil man!
That's the hardest session on the plan.
TBH I only did it with the Graduates this year to give them an idea of what they might be capable of in the marathon (google Yassoo 800's).
C_M didn't have that on her plan and I already told RedRunner just to do 6 x 800m. Sorry
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That's the hardest session on the plan.
TBH I only did it with the Graduates this year to give them an idea of what they might be capable of in the marathon (google Yassoo 800's).
C_M didn't have that on her plan and I already told RedRunner just to do 6 x 800m. Sorry
Ah no I'm joking! I did the 8 X 800 session before, so I knew what I was in for... :pac:
The worst part about tonight was the howling wind and a wet sandy track.
I took roughly 200 metre walking recovery between intervals - so that is probably a bit longer than it should be.
2.2 miles warm up @ 9:10 pace to the track.
3:35, 3:32, 3:31, 3:32, 3:33, 3:29, 3:26, 3:30, 3:30 and 3:16 for the last.
1ish miles wobble home @ 9:45 recovery pace
8.5 miles total for the evening. Happy to have that done!
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Ah no I'm joking! I did the 8 X 800 session before, so I knew what I was in for... :pac:
The worst part about tonight was the howling wind and a wet sandy track.
I took roughly 200 metre walking recovery between intervals - so that is probably a bit longer than it should be.
2.2 miles warm up @ 9:10 pace to the track.
3:35, 3:32, 3:31, 3:32, 3:33, 3:29, 3:26, 3:30, 3:30 and 3:16 for the last.
1ish miles wobble home @ 9:45 recovery pace
8.5 miles total for the evening. Happy to have that done!
Recovery sounds fine (I think Yasso recommends an 800m jog), I'm expecting a 3:30 Marathon at the end of this now
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Recovery sounds fine (I think Yasso recommends an 800m jog), I'm expecting a 3:30 Marathon at the end of this now
You don't know how slow I was walking. You can expect it all you want - but you're not getting it!
I'd snap you're hand off for 3:45 now and anything quicker than that would be a dream. Cork went so badly that I really don't want to overshoot the mark and blow up. I suppose it's best to see how the training goes and make a better stab at the pace later in the plan. Thanks again.0 -
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Best of luck with the plan Beef. Will be following your progress with interest as I'm thinking of using this plan (if thats ok with Meno ) in preparation for Limerick which is a couple of weeks after Manchester.
In relation to the 800's in this weeks session what determined the pace? Was it based on a percentage of planned marathon pace?0 -
Best of luck with the plan Beef. Will be following your progress with interest as I'm thinking of using this plan (if thats ok with Meno ) in preparation for Limerick which is a couple of weeks after Manchester.
In relation to the 800's in this weeks session what determined the pace? Was it based on a percentage of planned marathon pace?
Cheers Bulmers, Meno's plan is the new P&D it seems. :pac:
The pace on Thursday night was based on the paces I was doing for the track sessions for the Waterford half. I knew what they felt like effort wise, so just added 10-15 seconds to them and played it by ear really. I think the idea is to get them in or about 5K pace. At the moment I don't know what 5K pace is for me though so it was trial and error tbh.
13.2 miles this morning @ about 9:35 pace. I don't know what the weather is like around the rest of the country - but down here the conditions were brutal. Wind and driving rain which made for less than ideal conditions. Happy to have it done and might chance a few pints this evening. 0 -
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4 miles this morning to clear the head. Legs felt a little bit tired but grand really.
40 miles for the week - I think that's the most I've ever done. Enjoyed the first week of the plan even the killer session.
Now Liverpool just need to get a result and I'll be happy as Larry.0 -
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Oh Sunday was just beautiful - sorry AMK!
On the plus side - we got rid of that spoofer from the dugout for ye.
Manchester marathon - 17 wks Done | Target: 35-40 Actual: 39.92 miles
Manchester marathon - 16 wks - Target = 36-42 miles
Monday 16th December
5 miles @ 8:36 pace.
Please don't give out to me for not running this easy Meno/C_M! I had the watch on but opted to ignore it. I just wanted to run and not worry about slowing down or speeding up. I was enjoying it! Ended up at my initial tentative MP - maybe it's a sign.
Tuesday 17th December
Plan is to run at easy pace tonight alright. Will be somewhere between 5 and 7 miles depending on time. This Christmas craic is serously impacting my time. Maybe people would like their presents out of the bag from the shop this year?0 -
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Honestly wouldn't try!!! switch things around; do it tomorrow.
Success! I was determined to get this done tonight (and reward myself with a beer after it) so when we had a clearing in the weather here, I took a chance and headed off.
1.5 mile warmup @ 9:41 pace
8 mins steady : 8:58 avg pace
8 mins marathon pace: 8:32 avg pace
8 mins half mar pace: 7:52 avg pace
8:26 mins hard: 6:50 avg pace
I have to be honest and say that these faster miles with the exception of the last 4 mins were done on the flat or a gradual decline so the effort levels could maybe have been a bit easier than they should have been. I was still fooked after the 8:26 at 6:50 pace though, so I defo got the benefit of it!
7.62 miles in total and another session chalked off. Time for a beer!0 -
Nearly a week since I updated here, it's been hectic in work and at home.
Thursday 19th Dec
Recovery - 3 miles
On Friday I was absolutely shattered after work - and got dragged to the pub. So no running - and no running Saturday either due to a shocking hangover which I still feel guilty about.
Sunday 22nd Dec
LSR - 15.4 miles @ 9 mpm avg
Because I missed Saturday's run I decided I'd add a little bit extra on the LSR and try and finish the run at a decent pace. Last 3 miles were 9,8:30,8:20.
Was tired after this.
Monday 23rd Dec
4.5 miles easy. Nearly got blown away.
Christmas Eve
5 miles easy planned for today. I'm still in work (boooo) but finishing early and will run on my lunch break.
Christmas Day
Santy is bringing new runners - so I'll have to take them out for a spin tomorrow I think.
Stephens day
Instead of the session planned for this week - I'm hoping to do the 4 mile race in Clonmel, with 2 miles warm up/cool down either side of it. That would be a nice 8 mile run to get a thirst up for a day of horse racing/football/general debauchery.
2013 was a good year for me personally and running wise too.
2012 - 663 miles
2013 - 1260 miles so far.
Happy Christmas everyone - hope you all have a good 2014. Thanks for all your help and encouragement through the year!0 -
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Just catching up with myself here too RedRunner - thanks
Sunday 29th December
The 16 LSR on Sunday was a disaster. I even had to stop and walk at 1 stage. I've been struggling with sickness since then too so that might explain why, at the time I was putting it down to Christmas indulgence. Managed to struggle through 15.5 miles of it before calling it a day. I'll have to file this one under character building. On a more positive note - it was our first wedding anniversary - so we got my mother to take the young lad and went on the piss. LSR forgotten about in no time! Success.
Monday 30th
Death hangover of death.
New years eve
3.6 miles easy - 9mpm
New years Day
7.1 miles easy 8:50 mpm
Thursday 2nd January - 10 X 400m interval session
Session tonight instead of yesterday as the track was closed. Weather was just shocking again - so pissed off with this wind/rain combo we've been having. By the time I jogged the ¾ of a mile to the track I was already soaked. The times were all over the place as I struggled with the wind blowing me around the place. I was a bit ambitious starting off too - but finished strongly. The track was flooding as I was running around it so I had to keep running wider to stay out of the puddles that were forming.
1:32,1:37,1:42,1:39,1:39,1:37,1:38,1:36,1:34,1:25
Squelchy ¾ of a mile jog home.
I've a bit of a headcold or something at the moment and I have a niggle in my left foot at the 'toe side' of my arch. I'm worried about plantar returning while I' breaking in the new runners. They're the exact same as the old runners so they should be fine. Making a note of it here just to record the first instance of it.
Looking back at 2013 - it was a good year overall but not without its disappointments:
The bad: Cork city marathon, Clonmel half, Charleville half.
The good: Cork city marathon, Wexford half, Clonmel 10K, Waterford half.
My mileage in 2013 was 1296.49 (grrr 3.51 miles) which is almost double (665) what I ran in 2012 so that's a positive also. On to 2014 where I can get some marathon payback in Manchester in April.0 -
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Saturday 4th January
10 Miles - 6 @ MP
This went grand - 2 miles warm up were nice and handy and the 6 miles at MP felt good. I knew I was working harder but they were okay. 2 miles to cool down after.
Sunday 5th January
4.25 miles easy @ 8:47
A little bit faster than I should have been running for this - but my mother was away and my father was coming to ours for dinner. I had to get back to get the meat out of the oven.
Monday 6th January
5 Miles easy - @ 9:28
Back to work on Monday and by Jesus did I feel it. Tired, weak and generally not feeling it. Barely made it to the 2.5 mile mark so I could turn around and trudge back. Less runs like this would be super.
Tuesday 7th January
4.65 miles @ 9:02
Feeling much better! Another easy 4/5 miles under the belt.
Wednesday 8th January
Progression run - 10.42 miles
20 mins easy 9:25
20 mins steady 8:53
20 mins MP 8:32
20 mins HMP 7:58
10 mins easy 9:11
The weather was horrible for this. REALLY horrible, cold and very wet. When I started out it wasn't too bad - so I left the 'boil in the bag' waterproof jacket at home. After 10 minutes the heavens opened so I had little choice but to keep going and suck it up. Felt much better tonight than the last 2 nights and with the weather being so cold and miserable - I was struggling to stay at the slower pace. I was only supposed to do 10 minutes at HMP - but they were going well, and having gone out in that weather, I wanted to make the most of the session. This is one I'll remember when the going gets tough in Manchester. Stupid winter training. 0 -
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Thursday 9th January
Recovery
4.15 miles @ 9:52 pace.
Meh, I hate recovery runs - although I do realise they're a necessary part of training. On the plus side - the weather was perfect for running tonight, no wind, no rain and nice and crisp!
I have an 18 mile LSR on Saturday morning and then my wife's 30th on Saturday night - so I don't know how I'm going to get up on Sunday for a run. 0
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