Sub 2.40 Berlin marathon

thirstywork2

The time seems right to commit to a plan for Berlin marathon.
The last four weeks have been a disaster training wise with too many excuses to list but the main one being a lack of motivation and being lazy.
Withe Berlin 22 weeks away I will get back into a routine now for next few weeks and do a 14-16 week plan.
My goal is sub 2.40 and everything after this a bonus.
Yet to map out races and alot depends on work as im setting up a new venture in 5 weeks time.

The programme will be based of a previous one that worked for me but with a few changes.
Mileage will start at 50miles and build into a max week of 110.
Reading some of the logs on here has inspired me to give this a good go and try make my log a little more exciting.
First update to follow today

digger2d2

Best of luck with the training, hope it's injury free, well, more injury free than usual for you Good to see you're getting close to launch with the other thing!

BobMac104

FAir play that is some target. Best of luck

Letyourselfgo

You're obviously inflicted with SAD as well
Best of luck and I'll see you in Berlin.

TRR

Are you knocking the track season on the head?

theboyblunder

Best of luck TW! Will be following this with interest.

thirstywork2

Cheers lads,

Still plan on running a little track if club need me for the league but again with work this might be a no go.
Anyone looking to meet up for runs give me a shout
ps what is SAD?

Today I ran 50% Phoenix Park and 50% the Canal.Bumped into a guy running similar pace who is training for Limerick marathon.Ran 3-4 miles with him and ended up doing 10 miles average 7.20 per mile.


Distance:10miles
Shoes:Fass 500
Surface:grass/canal

Niggles:Back still tight left side and left hamstring

zl1whqvjs75cdy

You ran on the canal? That's pretty impressive.

Letyourselfgo

thirstywork2 wrote: »

ps what is SAD?

Seasonal affective disorder.
It was just a little joke. I've convinced myself I'm a sufferer causes a lack of motivation around the winter months.

Abhainn

Best of luck. 110 miles/ week seems excessive for sub 2:40. Or is that just a loose target and actual target is more agressive?

tunguska

Abhainn wrote: »

Best of luck. 110 miles/ week seems excessive for sub 2:40. Or is that just a loose target and actual target is more agressive?

Yeah 110miles/week should see you in the 2:25 - 2:29 range. You'd get away with 80miles/week if you're going for sub 2:40, maybe less.
But be cool, get yourself to the startline in one piece and its all gravy.

Peckham

Will be following this with interest. What's your marathon history?

pistol_75

Great to hear your back on the Berlin bus. Good luck with the training and the new venture. Be in to see you when it's up and running.

Pronator

110 is certainly sub 2.30. I ran on avg 75-80 miles per week for London and ran sub 2.40 fairly comfortably. If your body is not used to running big mileage you need to be very careful otherwise injury will surely follow. A strong core is a pre-req for a successful marathon schedule;)

Best of luck with it.

RacoonQueen

Peckham wrote: »

Will be following this with interest. What's your marathon history?

He turned up at the start line of DCM 2012 and have a ball :pac:

Best of luck TW, good to see your work thing is taking off. Gis a job will ye :pac:

Is JD coaching you through this?

thirstywork2

Peak mileage will be 110(maybe 2 weeks)
Sit back and enjoy the log

thirstywork2

Ran 3 miles @ 7min pace followed by 3miles @ 5.55,5.45,5.35 and 3miles @ 7min pace
Last half mile felt tough but very happy to get the legs moving again.

9miles in total.
Shoes brooks
Location:phoenix park

Niggles:none

thirstywork2

Sunday:90minute run in Phoenixpark@ 7.10pace
Saturday:rest day
Friday:12mile run @ 9min pace,ran with a friend who is training for an ironman.

thirstywork2

No updates due to lap top not working.

Took one rest day this week and had one late night run at 10.30 pm (30minutes)
Today I run up the reservoir in Tallaght for 1 hour 45minutes.
Friday was 9miles in st catherines park in Lucan.
Thursday was 10miles easy in phoenix Park.
Wed was 18miles to town and back and Phoenix Park.

Plan an easy 8-10 miles for a 70+ mile week.

Shoes:Been using Brooks pure cadence and On running.

thirstywork2

8mile run today in the park.I was shattered and quads beat up from long run yesterday.
Was going to run Arc 10k but after today I don't think I could run one 6minute mile never mind 6 in a row.

thirstywork2

Arc 10k report:

Disaster of a sleep last night,got about 3 hours sleep and eating a mcdonalds and loads of sh#te didn't help.
The wife kicked me out of the appartment and told me to do the race.
Arrived up around 8.45am to sign up and hardly anyone around.
Warm up was 20minutes @ 9MINUTE MILES,MY QUADS WHERE LIKE TREE TRUNKS.
On top of this I had a case of the sh#ts and had to stop 6 times for a pit stop.
Lined up and couldn't see and sub 34 10 k guys so confident enough of winning.

Start went and a group of about 15 all ran together in pure silence.
I sat back in about 6th place and glanced at the garmin,we where running 3.40 km pace.I decided to make a move and see if anyone followed,after 30seconds I looked behind and only one guy made an attempt but he was 30m back.The rest of the race I was able to hit 3.25 per km and felt relaxed and comfortable.I had time to change my top and race number at around 6k and relaxed for a nice win and a nice suprise after as I got a night for two in the four seasons hotel.
Calfs a little tender after but feel pretty good.Winning time was 35.11

tunguska

thirstywork2 wrote: »

Arc 10k report:


On top of this I had a case of the sh#ts and had to stop 6 times for a pit stop.

Cheers for sharing. TMI, thats all Im saying.

dna_leri

thirstywork2 wrote: »

Arc 10k report:


The wife kicked me out of the appartment and told me to do the race.


...and a nice suprise after as I got a night for two in the four seasons hotel.

Bet she knew about the prize..

aficionado

That win seemed so effortless, well done.
Good luck with the new log, very interested to follow your training and the many many miles...

thirstywork2

With the collapse of my last lap top the log has been pretty dull so far.
Sorry about tmi Tunguska
When you win seems easy,just lucky standard was poor.
The wife was very happy with the prize and im sure she knew lol.

Today got a txt of my buddy who was buzzing after his win in the Limerick marathon the weekend.
We went for run in phoenix Park and sun was out and could have ran forever.
Bumped into Gavin Noble and chatting with him for abit.
Ended up doing 14 miles,pace was around 7-7.15 per mile.

Stuck for time later and had to run up to Ballymount so another 3 miles :eek:
Back wearing my Puma Fass 500 today and no blisters,seem to blister ont he balls of my feet when wearing any of the Brooks pure project range.

weeks total so far:27miles

thirstywork2

Didn't get out till 8pm tonight as the missus was working and had meetings all day.
To be honest I have no real structure right now so headed out and didn't know wethere I was going to run 10minutes or 60minutes.

Started of steady and left garmin off for first 10minutes.Then cranked it up a little pace was 4.15 per km and got slightly wuicker each km.
Ran the last km which happen to be up the hill in the furry glen in 3.30.Hit 10k just under 40minutes.
Total 7miles.
shoes:brooks pure connect

Niggles:calfs a little tender still.
Weeks total so far:34miles

thirstywork2

Peckham wrote: »

Will be following this with interest. What's your marathon history?

Marathon history mmm let me see,was in Dublin last year with the hangover from hell.Just got under 3hours
Nnot looking at history anymore but towards some fast times later int he year and soem big pb's

PaulieC

thirstywork2 wrote: »

With the collapse of my last lap top the log has been pretty dull so far.
Sorry about tmi Tunguska
When you win seems easy,just lucky standard was poor.
The wife was very happy with the prize and im sure she knew lol.

Today got a txt of my buddy who was buzzing after his win in the Limerick marathon the weekend.
We went for run in phoenix Park and sun was out and could have ran forever.
Bumped into Gavin Noble and chatting with him for abit.
Ended up doing 14 miles,pace was around 7-7.15 per mile.

Stuck for time later and had to run up to Ballymount so another 3 miles :eek:
Back wearing my Puma Fass 500 today and no blisters,seem to blister ont he balls of my feet when wearing any of the Brooks pure project range.

weeks total so far:27miles

similar story with the Brooks Pure (cadence I think). Terrible blisters on the inside of the balls o both feet. I fail to see how a company who made green silence can make shoes as bad as the pure range. And charge twice as much for them

thirstywork2

PaulieC wrote: »

similar story with the Brooks Pure (cadence I think). Terrible blisters on the inside of the balls o both feet. I fail to see how a company who made green silence can make shoes as bad as the pure range. And charge twice as much for them

Ye same place as myself,have switched back to other shoes with no problems.
What are you wearing now?

PaulieC

Still wearing the pure occasionally as they cost so much :-)
Other than those, green silence and NB minimus. Managed to get another pair of silence last week so I'm sorted for a good while. When they're gone I'll take up cycling

Big Logger

thirstywork2 wrote: »

Arc 10k report:


On top of this I had a case of the sh#ts and had to stop 6 times for a pit stop.


I had time to change my knickers at around 6k and relaxed for a nice win a

:eek:

thirstywork2

Haha very good Big Logger,I always bring plenty of jacks roll

7miles on Thursday with the pram,didnt get till late in the day.
8miles on Friday with GOH and the pram
10miles Saturday @ 6.30 pace,ran first have easy and picked it up second half.Don't seem to be able to face a session at the moment so best to keep to steady runs and some hill runs.

miles so far this week:59
Been using puma fass 500 for most of my runs.

thewolf_ie

I like this log will be watching with interest!

thirstywork2

Late going to bed 2.30am and then woken by the little one at 4.30am so decided to get up at 6am and do the long run cause I knew later I wouldn't find the time or have the nrg.

Must change the garmin back to miles as still on km's.
First couple km's 4.20 pace and gradually picked it up until I was running 4min km's for most of the run.

Finished up with 22km in 90minutes.

Location:Phoenix Park
Shoes:Puma Fass 500
Niggles:right shin,left calf and left side of back(Im getting old)

72 miles for the week

thirstywork2

Headed out to Phoenix park and ran at a very easy pace.Was clock watching abit on this run which isn't a good sign.
Ended up bumping into Paddy and went for the rest of the run with him and a lift home.
8miles @ 7.10 pace.


Evening run with Conor and Gary @ 9.20pm
Ran nice and steady and felt better than morning run.
9 miles 7min pace

thirstywork2

Nice easy 11 miles with GOH today in the Phoenix Park.
Weather was perfect and felt great.Best I have felt in the last 2 months.

Track season starting tomoroow night in santry,might run out and watch if I can.Down to do 3k Steeple in 2 weeks time int he National League so better do a couple track sessions soon.

week so far:28 miles
shoes fass 500
Surface: grass

thirstywork2

Very easy 9 miles on my own in the Phoenix park.
Had planned on meeting my mate but has to get some work stuff sorted.
Weather is either sunny or lashing rain so hard to get the layers right.
Another easy run planned tomorrow and maybe some hills on Friday or Saturday.

If anyone fancies a long run Sunday message me.

thirstywork2

Had to go to Dundrum today so instead of a bus and luas I ran there and back.

Total run was 15miles and pace was a shade under 7minute miles.
Total miles so far this week:52
Surface:concrete
Shoes:Fass 500

thirstywork2

Nice easy run from Chapelizod to Tymon park where I met Spud,ran 30minutes with him and then ran up to Kilnamanagh for a quick shower and off to Vinny for a massage.
Got some much needed work on my left hip flexor.

Total miles this week:65
Surface:50/50 grass & road
Shoes:On cloudrunners

ecoli

thirstywork2 wrote: »

Nice easy run from Chapelizod to Tymon park where I met Spud,ran 30minutes with him and then ran up to Kilnamanagh for a quick shower and off to Vinny for a massage.
Got some much needed work on my left hip flexor.

Total miles this week:65
Surface:50/50 grass & road
Shoes:On cloudrunners

Good to see you dragging him out for a run

thirstywork2

I think he just wanted to show of his new racers

ecoli

thirstywork2 wrote: »

I think he just wanted to show of his new racers

Haven't seen them off his feet since he got them

thirstywork2

Plan was to train when the missus got home but she had other ideas so after 3 hours shopping I kept putting off my run.
3 caramel eggs,3 toffee crisps and packet of bacon fries later I left the appartment at 9.15pm.

Wanted to do a hill session but heart wasn't in it and wasn't motivated.
After 4 miles running I decided to do the session.
6 x 70-72 seconds(first 100m flat)
Just worked on form and didn't push them hard,felt great afterwards and did 3 mile cooldown.
Total just over 10miles.

weekly total so far:75miles
shoes:brooks pure flow
surface:50/50 grass/road

I plan on doing this hill session every saturday if anyone is up for it let me know.

thirstywork2

Met up with Ecoli for a run today at lunch time.Sun was out and perfect day for a run.
We headed up towards the waterworks and a loop there.Pace was very relaxed and picked up a little on the way back.
Hit 16 miles and the hip flexors where crying telling me to stop.

Reached mile 18 and relalised it was about another 3-4 miles home so jumped on the luas drenched in sweat.
Jumped of at Kylmore stop and 2mile run from there left me with 20miles in 1hour 18minutes.

Total week mileage:95
Shoes:Brooks Ghost(felt strange but nice back in a 12mm heel to toe drop shoe)

ecoli

thirstywork2 wrote: »

Jumped of at Kylmore stop and 2mile run from there left me with 20miles in 1hour 18minutes.

Wow didn't realise we were really moving

Forget the 2.40 man its all about the sub 2:p

thirstywork2

I must have fell asleep on the luas with heat stroke and left the garmin running haha.
In fairness my last 2miles where sub 6min miles.
Need to get these hip flexors sorted.
Long run again next Sunday?Maybe try rope a few others along !!!

ecoli

thirstywork2 wrote: »

I must have fell asleep on the luas with heat stroke and left the garmin running haha.
In fairness my last 2miles where sub 6min miles.
Need to get these hip flexors sorted.
Long run again next Sunday?Maybe try rope a few others along !!!

Same as man actually got slightly toasted yesterday (damn pasty Irish complexion)

On Course till about 4 or so, wont be able to get out till the evening. Too late for you?

thirstywork2

Going to head out now as have to pick up keys to the kingdom later

thirstywork2

Met up with goh for a run in the park.Felt a little sluggish early on but as run progressed I felt good.
Pace was 730 and dropped down to 6.30's for a total of 13miles in 90minutes.


week so far:13
shoes:fass 500
No niggles

thirstywork2

Busy day today and had loads of things to do before 1pm.
Decided to run to all my meetings so from Chapelizod to Ashtown and then to city centre and back to Chapelizod.
Felt tired early on and then bumped into my mate at random and he was going training a client so jumped in with them for abit.

Got into a nice grove in the last 4-5 miles all under 6.30 pace.

Total 16miles

week to date:29 miles
shoes:fass 500
surface:road

ecoli

thirstywork2 wrote: »

Busy day today and had loads of things to do before 1pm.
Decided to run to all my meetings so from Chapelizod to Ashtown and then to city centre and back to Chapelizod.
Felt tired early on and then bumped into my mate at random and he was going training a client so jumped in with them for abit.

Got into a nice grove in the last 4-5 miles all under 6.30 pace.

Total 16miles

week to date:29 miles
shoes:fass 500
surface:road

47 miles in 3 days. You better not be going ultra on us Kev