Dublin marathon diary

nobody told me

Running for about two years on and off now, enjoy reading the logs on here so said i would start my own.

Last year training was poor prob running 2 or 3 times a week with very few long runs ran 2 10ks and 2 half marathons pbs were 38:29 and 1hr 32. Stopped running in sept.

This year ive taken it a lot more seriously with the aim of doing the dublin marathon, running most days, training smarter, and cutting down on drinking. Ran the wexford half in 1:22 and ran a 10k in 37:12. Still think i can make some improvements so all advice welcome...

This week so far
Sun 14m @7:16
Mon 4m @8:10(recovery)
Tues vo2 max 2m w/u 2m @5:43 4min rec 4 by 1m 5:41 5:40 5:40 5:40 3min rec 1m w/d.

Am gonna follow the mc millan 10k program and race as much as possible then start an 18 week marathon plan.

DogSlySmile

Hey, best of luck with your marathon goal. They are solid half and 10k times. Have you a time in mind for Dublin?

nobody told me

DogSlySmile wrote: »

Hey, best of luck with your marathon goal. They are solid half and 10k times. Have you a time in mind for Dublin?

If i got a good summer at it with no injuries id love to be somewhere around 2:50 long way off that now but its a good bit away yet. U ran sub 3 first time if memory serves correct?

thewolf_ie

Will follow this with interest. I'm loving your speed!

DogSlySmile

nobody told me wrote: »

If i got a good summer at it with no injuries id love to be somewhere around 2:50 long way off that now but its a good bit away yet. U ran sub 3 first time if memory serves correct?

I scraped in under 3 hours yeah! Thats a hefty goal for your first marathon, looks like you have the speed for it though and you have plenty of time to train. I like the idea of doing a good 10k program before moving into marathon training. Sounds like a good progression - get the speed then add the endurance. I'll be hoping to join you at around the 2:50 mark if I can get through the summer, as you were saying yourself. Best of luck, I'll be following with interest.

nobody told me

Wed 5m @8:10 (recovery)
Thurs 12.35m @7:24
Going to run the terenure 5 mile this sun so will take it easy till then. Ran a local 5mile last year in 31:29 so should have a new pb sunday afternoon!

nobody told me

Fri off
Sat 3m with a few strides.
Sun terenure 5 mile 28:54. Delighted to get under 29 and a big improvement on my last 5 mile which is encouraging. Ran the first mile a bit quick in 5:30 but other than that happy with how I raced as only a few people passed me. Had a good sprint finish with a lad at the end and beat him. Hopefully more to come.

nobody told me

Mon 5m @8:16 (recovery) this was also used to sweat sundays beer out of my system.

Tues 7m @7:22. Legs feel in good shape after the race another easy day tomorrow then a 6 mile tempo for thurs.

RunningKing

That's some talent you have there! Will be following your progress.

Gavlor

beer, pacey and a relaxed approach to training..... welcome :cool:

RunningKing

Thanks Gavlor!

nobody told me

Wed 7m easy with a few strides @7:29. was wrecked heading out for this but once i got going it was great too be out, endorphins.

Thurs 9m @ 6:29. 2m w/u 6m tempo splits 6:09 6:12 6:13 6:00 6:01 5:54. Into the wind for the first 3 tried not to increase the effort just run comfortably hard. 1m warm down. Easy run tomorrow then a long run sat, prob take sunday off.

nobody told me

Fri 4m @8:07 (recovery) this was meant to be an easy run but the legs were pretty tired so just plodded round for half an hour.

Sat 17m @7:03 up at 6 to get this done was absolutely deadly not a sinner round just me and the roads. Didnt look at the watch till 14 miles and was suprised at the pace so kept it up till the end last 3 miles were all round 6:45 and while the effort was going up felt i could do a few more.

Just shy of 60 miles for the week which is the most ive ever done. Will attempt mc millans 3 by 2m later in the week. Would it be alright to do a tempo as well this week or would that be too much?

nobody told me

Sun off
Mon 6m @7:14

Might head up to dublin on sat to do a parkrun, havent ran a 5k before.

nobody told me

Tues 9m @ 7:15 lovely run tried out a new route didn't think it was this long.

Wed 3 by 2m @10k pace. 2m w/u splits were 5:40 5:41 5:37 done with a 4 minute recovery 15 mins cool down. First one was ok second I started out too quick and really had to hang in. Last one didn't look at the watch at all. Very tough session, want to get it done once more before the dunshaughlin 10k, maybe with 3 minute recovery to make it tougher.

nobody told me

Thurs 5m recovery @8:17
Fri 7m @ 7:40
Sat off
Sun sacre coure boxing club 6k race 21:41. Fairly disappointed with this time had thought under 21 was feasible but I just didn't have it in me today.

Went for a long run about an hour after the race and thought about the race 3 things stood out to me, 1) diet needs to improve need to lose about 7lb. 2) I was on the beer last wknd for two days that needs to be cut out. 3) Maybe I hadn't recovered from the tough interval session I did Wednesday. All that in 11 miles @7:28!

nobody told me

Mon off. Dying.
Tues 6m @7:50

nobody told me

Wed 2m w/u 10 x 400 splits were 78,77,76,77,75,77,77,77,75,76. 200m recovery between each 1m w/d. Have never done intervals this short before so didnt know what time i should be doing them in so put my recent 5m time into the mc millan calculator that said between 76 and 80. Really not used to running at this pace.

Thurs 7m easy, legs a bit tired starting off but loosened up after a mile or two, some weather.

RunningKing

Nice splits. Consistent.

nobody told me

RunningKing wrote: »

Nice splits. Consistent.

Theyre tough going at that pace! Well done on the recent 10k whats the next race?

nobody told me

6m @6:50 meant to do 5 mile tempo but legs werent up to it, dont think the head was either managed two miles then left it at that.

nobody told me

Sat off. Away for the day
Sun 14m @7:28. Started out slow and gradually picked up the pace. It's tougher running in this heat! Straight into the sea to swim for half an hour afterwards to cool down, was deadly.

nobody told me

Mon 5m recovery
Tues 7m easy
Wed 12m
Thurs 5m recovery
6 mile tempo planned for tomorrow that I backed out of doing last week. Signed up for the dunshaughlin 10k next week, looking forward to it.

nobody told me

Fri off. Couldn't get out to do anything decent in the wind and rain.
Sat 2m w/u 5m tempo 1m c/d. Splits were 6:11 6:13 6:08 6:04 5:59. Felt good after the first two miles. Love this type of run. Pm 3m recovery just to loosen the legs as I was doing a long run on Sunday.
Sun 15m @7:28, was pretty tired coming to the end of this.

nobody told me

Mon 40 min recovery
Tues 6 miles @ 7:20
Wed just a small session 3 x 1k with 1 min recovery splits 5:39 5:40 5:40, didnt feel great doing them.
Thurs 5m 7:40
Fri off. Heading to dunshaughlin tomorrow for the 10k not sure what time to expect hopefully low 36.

nobody told me

Dunshaughlin 10k, made the journey up from wexford for this one got there in plenty of time and got a good warm up done.Started lashing rain just as we were off and there was a strange moment where a guy taking photos never got out of the way and got burst to the ground, hope he was ok.

Anyway the race the plan was not to go off too hard the first mile get into a rhythm mile one and two were 5:48 5:47, couldnt believe that my breathing was so controlled and i felt good, next two miles were 5:46 5:43.

Mile 5 was my slowest mile it was a slight drag uphill into the wind 5:58, that gave me a shock i picked it up again mile 6 was in 5:48 with the final .22 in 5:28 to cross the line in 36:07. I must have passed 30 people through the last 3 miles and i think this gives you great confidence. 1min 05 pb so delighted ill be back next year for sub 35.:D

Sun 5m recovery legs felt grand. Starting P+D 18 week plan for the marathon tomorrow, cant wait. Onwards and upwards!

Gavlor

nobody told me wrote: »

Dunshaughlin 10k, made the journey up from wexford for this one got there in plenty of time and got a good warm up done.Started lashing rain just as we were off and there was a strange moment where a guy taking photos never got out of the way and got burst to the ground, hope he was ok.

Anyway the race the plan was not to go off too hard the first mile get into a rhythm mile one and two were 5:48 5:47, couldnt believe that my breathing was so controlled and i felt good, next two miles were 5:46 5:43.

Mile 5 was my slowest mile it was a slight drag uphill into the wind 5:58, that gave me a shock i picked it up again mile 6 was in 5:48 with the final .22 in 5:28 to cross the line in 36:07. I must have passed 30 people through the last 3 miles and i think this gives you great confidence. 1min 05 pb so delighted ill be back next year for sub 35.:D

Sun 5m recovery legs felt grand. Starting P+D 18 week plan for the marathon tomorrow, cant wait. Onwards and upwards!

Super running

nobody told me

Start of P+D 18 week marathon plan today
Mon 5m recovery. This marathon training is handy tack:).

nobody told me

Tues first tough session in the plan 9m with 4 at 15k pace. First 5 miles were at 7:30 splits for faster paces were, 6:15 6:09 6:02 6:05 did a 1 mile cool down

Wed 12m medium long run @7:08 got a new pair of saucony triumph and felt like I was bouncing along.

nobody told me

Thurs 5m recovery
Fri 10m easy 7:29
Sat 17m lsr 7:19, started out slow to let the legs loosen out but once i got going i felt good ran the last mile at MP was pretty tough! Relax now for the day, great sport on and then up to croke park tomorrow to watch wexford hammer meath:D

nobody told me

Sun 4.5m recovery
Mon off. Could barely get out of bed never mind go for a run!
Tues 8m with strides 7:24.
Have a couple of things on the next few wknds hopefully won't interfere with training too much.

nobody told me

Wed 13m @6:57
Thurs 5.5m recovery 8:07. Did an hour of stretching strength and core after this. Sweating like josef fritzl on an episode of cribs in this weather.

nobody told me

Fri 11m @ 7:24
Sat 16m, 7m easy @7:33 7m @MP splits were 6:33 6:26 6:28 6:29 6:30 6:32 6:36, 2m easy. Tough tough workout hopefully it will bring me on as i felt i was just hanging on at the end.

thewolf_ie

That's great running!

DogSlySmile

Looks like your well on track so far. Keep it up, good stuff.

nobody told me

Sun off. Out sat night and all day Sunday so a recovery run missed, not so bad.
Mon 6m 7:33
Tues 10m 6:51, 3m @7:16 7:13 7:16 5m @15k pace 6:09 6:07 6:04 6:03 6:07 2m c/d 8:14 8:02. Reckon this is the closest ill ever get to warm weather training. Swim in the sea straight after to cool down.

nobody told me

Tues 14.35m @7:11. Was tired by the end of this, put it down to the heat/dehydration.

nobody told me

My last post was Wednesdays run, the heat must be affecting my brain!
Thurs 6m recovery
Fri 3m 7:40 pace meant to be 12m but I was absolutely wrecked after 3 so called it a night.
Sat off
Sun off
Up in Dublin for the concerts in the Phoenix park thought I could have got a long run in, didn't work out.
Mon 5m @ 7:30
Tues 9m @ 7:18 with 8 strides.
Had been trying to follow the 70-85 plan but its too much for me I've only been hitting 50 the odd week before I started the plan. Will change to the 55-70, badly need a sports massage as well don't think I've had one since march.

thewolf_ie

I had to do the same. Needed to take a few days off after following the 55-70 for 3 weeks and am now going to use the up to 55 plan.

nobody told me

thewolf_ie wrote: »

I had to do the same. Needed to take a few days off after following the 55-70 for 3 weeks and am now going to use the up to 55 plan.

Ye I felt that I was handling it grand then it was like I hit a wall, was becoming a chore to get out the door and that's not what I want so early. Happy now it's not just me!!

ThePiedPiper

Just picking up on your log here. Great going so far. I've a similar marathon goal to you, so might check in from time to time to see what you're up to. Has the P&D plan got that 16 miles with 7 at MP so early on in the plan, or did you just want to give it a belt? Great session this far out from marathon, think its time I got on my bike and started more marathon-specific work looking at that!

thewolf_ie

nobody told me wrote: »

Ye I felt that I was handling it grand then it was like I hit a wall, was becoming a chore to get out the door and that's not what I want so early. Happy now it's not just me!!

I had the very same experience. Will watch how your change goes and let you know the effect it has on me. Happy running.

nobody told me

RunForestRun wrote: »

Just picking up on your log here. Great going so far. I've a similar marathon goal to you, so might check in from time to time to see what you're up to. Has the P&D plan got that 16 miles with 7 at MP so early on in the plan, or did you just want to give it a belt? Great session this far out from marathon, think its time I got on my bike and started more marathon-specific work looking at that!

Hi run forest run
Ye it has, actually was 17m with 8 at mp!! I had done 12m the day before and legs were a bit tired so changed it a bit. Next week has 18 with 10 at mp. You can see why they are so important in marathon training as its one of the toughest runs I've ever done. I think in my midweek longruns if I feel ok I'm going to add in a few mp miles just 3 or 4 can do no harm. Will keep an eye on your log.

ThePiedPiper

Cheers. Yeah, I've just been throwing in 4-5 MP miles in some of the 10-12 mile runs so far, was going to wait until August before doing any more of that. I've previously done 21 miles with 13/14 at MP, but obviously would take a while to build up to something like that. Maybe I'll throw myself into complete marathon training a few weeks earlier than planned. Have built a good base over the past while so may get on with the hard stuff. Thanks.

nobody told me

Wed 14m @ 7:24. Left it till 9 to head out to avoid the heat so had my dinner rumbling round in my stomach for the first few miles ok after that.
Thurs 5m recovery 8:15

nobody told me

Fri 11m 7:10
Sat off
Sun 18m @ 7:25, this is the furthest I've ever ran, will be saying that a bit more now I guess:-)
Mon 5m recovery

nobody told me

Tues off
Wed off
Out of work sick with a vomiting bug. Rarely get sick, horrible stuff just totally drained.
Thurs 13.5 miles @ 7:10, felt great heading out first few miles flew by got tired at the end of it.

thewolf_ie

Im not saying your not but make sure your fuelling for that type of Milage! I thought I was but I really wasn't. I use plant based organic stuff now it's not pizza or Indian but it helps keep the above from happening. BTW the 55 week plan was way to easy so I have still being trying to hit the Milage on the 55-70.

nobody told me

thewolf_ie wrote: »

Im not saying your not but make sure your fuelling for that type of Milage! I thought I was but I really wasn't. I use plant based organic stuff now it's not pizza or Indian but it helps keep the above from happening. BTW the 55 week plan was way to easy so I have still being trying to hit the Milage on the 55-70.

No your right, my diet is pretty bad it's something I need to address big time. What would your diet look like these days if you don't mind me asking?

thewolf_ie

Ive been thinking about doing this for someone else. I dont get sick and if i do i bounce back very fast in hours.

6am juices

Water

2-4 shots of wheatgrass

Water acctually 2-4oz 15-30 minutes the entire day

6:30am

Beet root, carrot, apple and ginger with two tablespoons of apple cider vinegar.

I use an masticating juicer. All nutrition with the pulp.

7am

Homemade latte

8:30am breakfast

Bowl of Muesli plus banana

1pm lunch

Wholemeal pita (sprouts e.g. Alfalfa, broccoli, mung and clover) lettuce, beet root and tamatto with organic mayo and mango chutney. Topped off with apple.

4:30pm training food

Chia bia seeds and water

Mix of nuts and dried fruit (organic) sometimes with whole meal bagel and peanut butter or if im running hard pasta or rice with chicken tamatto sauce. Normally with banana. Did I mention I'm very thin.

I generally train in between this and dinner.

8pm dinner

Dinner, I like anything pasta with some meats chicken beast. Normally a whole dinner could be anything but it could range from steaks to ham, chicken with all the trimmings lots of broccoli.

Orange ( always top meal with fruit.)

Final juice spinach, Clery, cucumber, apple, kiwi, ginger. I chew raw turmeric root after this.

Always drinking water all day long.

I like rubbish too like Indian, pizza or taco fries over the weekend. When I get really tired its cholesterol muffins or kindo beuno.

Now life sometimes calls for curries mid week when busy life prevents cooking. But generally the main is very much everyday.

Gavlor

thewolf_ie wrote: »

Ive been thinking about doing this for someone else. I dont get sick and if i do i bounce back very fast in hours.

6am juices

Water

2-4 shots of wheatgrass

Water acctually 2-4oz 15-30 minutes the entire day

6:30am

Beet root, carrot, apple and ginger with two tablespoons of apple cider vinegar.

I use an masticating juicer. All nutrition with the pulp.

7am

Homemade latte

8:30am breakfast

Bowl of Muesli plus banana

1pm lunch

Wholemeal pita (sprouts e.g. Alfalfa, broccoli, mung and clover) lettuce, beet root and tamatto with organic mayo and mango chutney. Topped off with apple.

4:30pm training food

Chia bia seeds and water

Mix of nuts and dried fruit (organic) sometimes with whole meal bagel and peanut butter or if im running hard pasta or rice with chicken tamatto sauce. Normally with banana. Did I mention I'm very thin.

I generally train in between this and dinner.

8pm dinner

Dinner, I like anything pasta with some meats chicken beast. Normally a whole dinner could be anything but it could range from steaks to ham, chicken with all the trimmings lots of broccoli.

Orange ( always top meal with fruit.)

Final juice spinach, Clery, cucumber, apple, kiwi, ginger. I chew raw turmeric root after this.

Always drinking water all day long.

I like rubbish too like Indian, pizza or taco fries over the weekend. When I get really tired its cholesterol muffins or kindo beuno.

Now life sometimes calls for curries mid week when busy life prevents cooking. But generally the main is very much everyday.

That's mental!