Taming the marathon beast...

Runchick

Wed 12 Jun

5.15m @9.04 Av HR 147

Thur 13 Jun

7.2m @ 9.09 AV HR 146

Both runs with no particular aim, just taking things fairly easy, not looking at the watch. Feeling the love for running again but still not feeling 100%. Finished antibiotics though so hopefully on the mend.

Fri 14 Jun - rest and 15 mins core and foam rolling, did this on Monday too...necessary evil and all that

Sat 15 Jun - LSR

12.25m @ 9.44 Av HR 149

Took a new route which always helps to keep things interesting. Enjoyed the run but had to rush straight to work soon after so was pretty exhausted.

Sun 16 Jun - recovery

3.1m @ 10.36 AV HR 131

Still not feeling on top form but glad to be back out there. Still toying with the idea of racing on Wednesday night but if I do it won't be a PB attempt.

Dilbert75

Runchick wrote: »

Still toying with the idea of racing on Wednesday night

Really?:eek:

Runchick wrote: »

If I do it won't be a PB attempt.

It'd be difficult not to push yourself though.

Honestly if you're not feeling 100% I'd wait. There'll be other races. Your health is more important.

Runchick

Dilbert75 wrote: »

Really?:eek:



It'd be difficult not to push yourself though.

Honestly if you're not feeling 100% I'd wait. There'll be other races. Your health is more important.

I totally agree C and prob shouldn't be considering it but it's a great wee event so very tempting to give it a lash. Will make a call on Wednesday:)

Runchick

Mon 17 Jun

5.12m @ 9.09

Headed out late evening for this one and didn't have any plan but decided to do a bit of a progression run. Splits 10.07, 9.23, 8.48, 8.02, 9.21 (c/d). Didn't speed up too much as I still wasn't sure if I would be racing the 10k on Wed.

Tues - rest

Wed 19 Jun

6.25m @ 8.20 Av HR 165

Had been feeling fairly crap all week - sore throat, headache, very tired, etc. and felt worse than ever today. Went through the day thinking I would go to bed early and not go anywhere near the 10k I had signed up for. But the temptation to go was too much so I downed some paracetamol, put on the running gear and drove down to the race. I made a deal with myself that I would run it but not attempt to race it. I knew I was run down and my attempt at racing 2 weeks ago had resulted in 5 days of no running and a course of antiboitics. Time to be smart and not make the same mistake twice :rolleyes:

The race was extremely enjoyable. I had absolutely no pressure on myself and didn't care about the time. I kind of thought I'd be happy if I beat my time from last year but wasn't even that bothered. The first mile was slow as I started well back in the field and it took the whole first mile for the field to filter out. I just enjoyed the atmosphere and concentrated on running steady and strong but not hard. The second mile felt a bit too fast so I slowed things down a bit again and just tried to run to feel - challenging but not overly uncomfortable. During the final few miles I found myself encouraging others to keep going when they stopped to walk. I thought to myself this must be how pacers feel- class There was no sprint finish and to be honest I was glad to see the end but could easily have kept going for a lot longer. Got the medal and headed home delighted with myself for not getting carried away, sticking to my guns and running smart

Garmin time 51.44.

I'm back for repeat blood tests tomorrow. I'll wait to see what that shows, work on getting my strength back and take it from there. I love running too much to risk having to stop so for now I'm content to take things easy and build myself up again. Mind you my wee competitive streak is already trying to work out when I can actually race again - and nail me a PB

Dilbert75

Good on ya A - a very sensible approach. Hope the tests bring you good news and you're in good fettle for Clontarf.

career_move

Dilbert75 wrote: »

Good on ya A - a very sensible approach. Hope the tests bring you good news and you're in good fettle for Clontarf.

+1

Gavlor

Do you take any supplements?

Runchick

Gavlor wrote: »

Do you take any supplements?

Only started taking them a few weeks ago, hoping it'll help though. Was always in the camp of 'don't need a supplement cause I get all I need from a healthy diet' but clearly not. Not when racking up plenty of miles anyway

Runchick

Thur 20 Jun

4.62m @ 10.08 Av HR 142

Easy/ recovery run. Only planned 3 miles but the weather was too nice, if I hadn't done the 10k the night before I would have run for hours. Loving this weather

Rest of the week looking like this:

Fri - rest
Sat - 14m LSR
Sun - 4m recovery

With 3 weeks to go until Clontarf HM I'm not really sure how to train until then. I had been following a Runners World HM plan with progressing LSRs but that's all out the window due to health issues the past few weeks. I'm starting to feel better but don't want to push things so realistically the 1.45 target is off. If training goes well for the next few weeks and I feel good I'll probably target 1.50. The 1.45 attempt can wait until Belfast HM in September.

I'm thinking the next 3 weeks like this:

Wk 1 - interval session, progression run, 2 or 3 recovery runs and LSR (16m).
Wk 2 - interval session, 8m with 6 @ HMP (this will really tell me where I'm at), recovery runs and LSR (12m).
Wk 3 - easy runs with strides, recovery runs, race day.

Of course this will all depend on continuing to feel like my health is improving, but I'm being optimistic. Any feedback welcome, this is all guesswork and I really don't have a clue about this stuff :eek:

career_move

Runchick wrote: »

I'm thinking the next 3 weeks like this:

Wk 1 - interval session, progression run, 2 or 3 recovery runs and LSR (16m).
Wk 2 - interval session, 8m with 6 @ HMP (this will really tell me where I'm at), recovery runs and LSR (12m).
Wk 3 - easy runs with strides, recovery runs, race day.

Of course this will all depend on continuing to feel like my health is improving, but I'm being optimistic. Any feedback welcome, this is all guesswork and I really don't have a clue about this stuff :eek:

Just my opinion but in Wk 1 and 2 you're basically planning on doing 3 sessions/week. That seems like a tough enough plan when you're just back from not feeling well

blockic

career_move wrote: »

Just my opinion but in Wk 1 and 2 you're basically planning on doing 3 sessions/week. That seems like a tough enough plan when you're just back from not feeling well

I'm reading 2 sessions a week? Which is fine...

What are the intervals you are thinking of runchick?

career_move

blockic wrote: »

I'm reading 2 sessions a week? Which is fine...

What are the intervals you are thinking of runchick?

Most people count the lsr as a session :P

blockic

career_move wrote: »

Most people count the lsr as a session :P

Ah go way outta that , an LSR is not a session at all imo, it's slow!

You're plan looks good to me, a 12x400 and a 6x800 for the intervals would fit nicely in there and as you say the 6m @PMP will help you with what target you should be looking at for race day

career_move

blockic wrote: »

Ah go way outta that , an LSR is not a session at all imo, it's slow!

You're plan looks good to me, a 12x400 and a 6x800 for the intervals would fit nicely in there and as you say the 6m @PMP will help you with what target you should be looking at for race day

Hey I'm just telling you what people like Tergat, Beepbeep, Krusty etc have posted. Haven't time to find you the exact references now but I can later if you like. The long run may be slow but you're running for a long time and that makes it a session :P

blockic

career_move wrote: »

Hey I'm just telling you what people like Tergat, Beepbeep, Krusty etc have posted. Haven't time to find you the exact references now but I can later if you like. The long run may be slow but you're running for a long time and that makes it a session :P

We'll have to agree to disagree on that one. 2 sessions a week and an LSR is common practice in many places, you may need to factor in changes alright if there is pace work in the LSR alright.

No need to find the references btw. I believe you!

ncmc

I'm with CM on this! I would def count an lsr as a session. In my book, if you need a recovery run after it - it's a session!

Make sure you're not rushing back too soon after your illness Runchick, I think it would be a massive mistake to do tough sessions before you're 100%. Better an extra easy week, then setting yourself further back by pushing too hard while unwell.

blockic

ncmc wrote: »

Make sure you're not rushing back too soon after your illness Runchick, I think it would be a massive mistake to do tough sessions before you're 100%. Better an extra easy week, then setting yourself further back by pushing too hard while unwell.

Definitely agree with this.

But in regard to the LSR, 12-16m is more an MLR on the midweek runs in P&D, I don't think you'd need a recovery run after them. I'm not saying the recovery run won't benefit though.

Right I'm done blabbing.

career_move

blockic wrote: »

We'll have to agree to disagree on that one. 2 sessions a week and an LSR is common practice in many places, you may need to factor in changes alright if there is pace work in the LSR alright.

No need to find the references btw. I believe you!

2 sessions a week and a lsr might be common practice but that doesn't make the lsr any less of a session. So if you have nothing better to offer I rest my case :P

blockic

career_move wrote: »

2 sessions a week and a lsr might be common practice but that doesn't make the lsr any less of a session. So if you have nothing better to offer I rest my case :P

Where is Gavlor when you need him! ...nah, I raised my point and am happy now to move on!

career_move

blockic wrote: »

Where is Gavlor when you need him! ...nah, I have seen that I was wrong all along and am happy now to move on!

FYP

dazza21ie

career_move wrote: »

Hey I'm just telling you what people like Tergat, Beepbeep, Krusty etc have posted. Haven't time to find you the exact references now but I can later if you like. The long run may be slow but you're running for a long time and that makes it a session :P

blockic wrote: »

We'll have to agree to disagree on that one. 2 sessions a week and an LSR is common practice in many places, you may need to factor in changes alright if there is pace work in the LSR alright.

No need to find the references btw. I believe you!

Brave boy taking on someone who knows the training log archives inside out

Good to see your feeling better Runchick, best of luck with the HM prep.

Gavlor

Of course lsr is a session!

blockic

Gavlor wrote: »

Of course lsr is a session!

Haha, some man.

Runchick

Geez guys thanks for the input, you're wee 'debate' has really made me think...maybe I should replace the week 1 interval session to an easy run with 8x 100m strides...I'm probably rushing things a bit to think I'm ready for a full schedule and don't want to set myself back. I'll see how that goes and maybe keep the intervals in week 2 if I'm feeling good. So 8x400 then. That way I'll have a hard second week followed by an easy taper week. I want to give myself the best chance to run well without compromising my health...when did running become so complicated...

Of course there's always the opinion that with only 3 weeks I don't have enough time to make much of a difference to my race day performance, whether I follow this plan or just run to feel as and when...can 3 weeks really make a difference?

dazza21ie

Runchick wrote: »

the opinion that with only 3 weeks I don't have enough time to make much of a difference to my race day performance, whether I follow this plan or just run to feel as and when...can 3 weeks really make a difference?

I could be wrong but I think it takes 10-14 days for you to get the benefit of sessions so it will make some small difference. Probably make more difference for you mentally especially the HM specific session that you had planned. Main thing is to get to the start line feeling ok.

Runchick

dazza21ie wrote: »

I could be wrong but I think it takes 10-14 days for you to get the benefit of sessions so it will make some small difference. Probably make more difference for you mentally especially the HM specific session that you had planned. Main thing is to get to the start line feeling ok.

Thanks Dazza I think you are absolutely spot on about the mental benefits, I think having my head in the right place will make the biggest difference to me:)

Dilbert75

Of course you could always rely on the motivational value of trying to avoid myself and Belcarra arguing about Mayo roads and used cars...

Runchick

Dilbert75 wrote: »

Of course you could always rely on the motivational value of trying to avoid myself and Belcarra arguing about Mayo roads and used cars...

Jaysus I'll be staying well ahead of that no matter what

Dilbert75

See - now you're motivated. The bill's in the post.:P

Runchick

Sat 22 Jun - LSR

14m @ 9.56 Av HR 147

Easy enough run until 11 miles when I felt so nauseous I had to stop for a few minutes Didn't feel great the rest of the way which is a pity as it ruined what was until then a very enjoyable run. Feeling a lot better now - I'm guessing my body was just telling me I'm not 100% just yet. The chocolate milk went down bloody well after mind you so things can't be that bad