Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
The main thing is keeping the main thing, the main thing
Options
Comments
-
-
Annie get your Run wrote: »Interesting, no barcode and yet you appear in the results
just as well your other friend from Dunboyne was down in Longford being first finisher there #DACROCK
Sure aren't I famous in these parts......Barcode.....hhhmmmpphhhhh 0 -
-
Monday: Following a rest day, I expected the legs to be a little sluggish - I was also tired after a good sunday night
Down to the PP about 5'ish and set off on a loop, the intention was to do a full loop and then some strides.
I'm trying to do a dynamic warm up prior to every run (doesn't always happen) and its working well as I dont have that "1st half mile shuffle" as much as I used to have.
The 1st mile was a 7:34 and I felt like I was jogging - wow - this rest day business is fantastic.
The next few miles flew by - mainly on the trails/grass - I really cant recall being this fresh on a 'normal run' in a long time.
I reckon it was the wine on Sunday night.
Made sure to push up Military hill and the upper glen road, as well as the Fury Glen - trying to maximise the hills in my training runs in prep for Dublin.
6 x 20s strides at the end.
8.71 miles @ 7:28/mile
Tuesday:
The P&D schedule calls for a 15m and a 12m run midweek - with 7m @ HMP in the 12.
The Steve Way sessions that I'm following has a 20min/5x3min/20min - which works out at nearly 9m of 'stuff'.
So I decided to do the SW sessions today and a vanilla 12-13m on Thursday.
I had done this session last year - 7 weeks out from San Seb, so this would be a good marker for how I was by comparison.
I wore the NB Vazees again, but with a twin skin sock to see if this would help the blisters.
I done a 4m warm up (7:40 pace) before starting off on the initial 20min section - I wanted to do these at close to HMP.
The 1st 20min brought me into a stiff enough wind on the OS, before a nice downhill on the UGR and then up the S Bends, finishing into the wind on the Acres - so a fair course.
The 5x3mins were completed on the Acres - some sections into the breeze - so again a fair course.
The final 20 min section was up Chesterfield into the wind, with a lap of the Furze/OS road, finishing at CK gate.......bo!!ixed and with another blister (I hadn't felt the blister until mile 14).
Paces:
Warm Up: 4m@7:40
20mins HMP: 3.14m @ 6.22 pace - 3min Rec
5x3 mins off 90s: 5.49 / 5.37 / 5.44 / 5.47 / 5.47 /
3 mins Recovery after this
20mins HMP: 3.16m @ 6:19 pace
Cool Down: 2.3m @ 7:49
I knocked last years session out of the pack with the paces on all sections and I had to break the last 20min segment into 2 last year. - A good confidence builder.
16.18@7.12/mile ave0 -
Wednesday:
(1) short recovery run - 4.1m @ 8:38 pace.
(2) Short recovery run 2 - 4m @ 8.16 pace.
Near identical routes.
Thursday: 12 mile MLR around the PP - I had some Garmin user error here which made it look like 2 runs on Strava, but was only 1 run.
12m @ 7:45
Friday: Another busy day - another rest day. Its a toss up between the benefit I get from a single 4m run on a busy day, vrs a complete rest. Right now I feel the rest is the better option.
Saturday: Long Run.
Bloody earphones.
Packed in after about 3-4 miles, so was running for 17 miles solo with only my thoughts for company.
I done a few miles locally, then went to the Canal til I reached Phisbouragh Phisboro before Croke park ( ).
I checked my watch at that stage to see 10 miles at an ave pace of 7:30. ah yes, I thought - if I slow down to 8 min/miles - the overall run will be 7:45 - still good.
I turned and made my way to the PP taking my only gel and some water at the Polo grounds tap. I joined in with a group on the polo grounds, only for 1 lap though, before heading off again.
As I approached 15 miles, I checked my watch - 15 at an average of 7:30 per mile.
$h!t I thought, I cant go to 7:31 or 7:32 - I have to keep it at 7:30 (any marathon novices reading this, this is what happens to you, you get runners OCD) - so I felt the effort increase over the coming 5 miles to maintain the 7:30 ave pace - which I suppose isn't a bad thing for marathon training.
But it did see my final 300m running flat out as it skipped to 7:31 momentarily
20 miles @ 7:30 pace.
Sunday: 7:05 miles at 8:13 pace - lovely run down to the PP and back - really enjoyed this
72 miles for the week - with a rest day. Happy with that.
I should pass 2000 miles for the year this week too, not too shabby.0 -
Advertisement
-
-
-
-
Monday: I'd left the car at a pub on Sunday night, so ran down, doing a mini loop of the PP in the lashings of rain to pick it up. Was God awful conditions, seen very few in the park for the 1st time in a long time.
7.3m @ 7:45
Tuesday: Another Tuesday, another session, another bloody horrible evening.
The session was 2m WU, the 24/18/12/6/3 mins, starting at slightly faster than MP and getting faster each rep - with 3 mins recovery each time. I decided to do it on the Frank Duffy 10m Route as it is fairly challenging and good practice for the DCM Hills & drags.
The 24mins brought me down the Upper Glen Road, but then up the S Bends and up Wellington road, finishing by the Zoo - so a fair route.
The 18 mins was up the North road and turn down Chesterfield, 12 mins across the Acres road and half way up the Upper Glen Road, then onto the Furze and finish off with the 3 mins up Chesterfield to Farmleigh.
All in all a pretty challenging route - especially as it was bucketing down and I had the beginnings of a stitch. My runner was also giving me hassle as the rain made the insole slip and it was chaffing off my foot.
The Paces were:
24 mins: 6:27
18 mins: 6:20
12 mins: 6:16
6 mins: 6:15 (was bo!l!xed from the UGR)
3 mins: 5:59
With a 2m WU and a 2m CD - the session came to 15 miles.
15m @ 7:07
Wednesday: Busy night tonight with GAA and Spurs in the CL - Lost the GAA but Won at Wembley
Only managed 5m @ 7:58 pace.
Legs not too bad at all following Tuesdays session.0 -
Thursday: Ran from home and done a loop of the PP - Tired today.
11.4 miles @ 7:49
Friday: Rest day -
Saturday: Long run day.
I felt last weeks 20 miler was tougher than it needed to be, mentally more than physically.
I planned this one a bit better (well.........within 30 seconds as you'll see), with the route broken down into manageable chunks, kinda like.........
2 laps of the park by the house = 1 mile
Run to Porterstown = 1 mile (2 miles)
2 laps = 2 miles (4 miles)
Down to the PP = 3 miles (7m)
etc, etc
I knew I would be coming back by the house during mile 14 for water and heading to Hartstown Parkrun for 9:30.
At about 10+ miles, I met 3 of my clubmates at Castleknock Gate and was chatting to them for a bit, then headed off only to find when I reached my house for water, I was a bit behind in my timings - It was 9:15 and I had about 2.5m to get to Hartstown!!
I thought about going to Porterstown, but that would throw the entire plan out the window and I knew the temptation would be to finish the run at 20 miles rather than HAVE to run home from Hartstown.
So I upped the pace a bit to get to Parkrun with a couple of miles at 7:10's - , thankfully it started a couple of mins late, but as I approached the corner, I could see them just setting off. I was just over 16 miles into the run at this stage.
I reckon I was 20-30 seconds behind the start, but I felt it would be good to have people to chase.
I thought I was running at 5:10 pace as I passed lots of people in the 1st mile, only to check and see that it was actually Marathon Pace I was running at
- oh dear.
By the end of the 1st mile I reckoned I was in about 10th position, with a few gaps in between, so I regrouped and picked off a couple of people. Even though it wasn't a race
- I didn't want them catching me again, so I put in a couple of surges to put distance between me and those I just passed - I put it down to practicing race tactics .
There was 1 guy in blue a good bit ahead of me, but I was running at MP and was comfortable leaving him ahead of me, until towards the last 1/2 mile when I figured out he was a club mate of mine
As we approached the 2nd last corner, I over took him and finished in 20:04 official time - minus a bit for starting late!
Each mile was faster than MP which was great to get.
I had a chat with Fletch (who was 1st finisher.....again) and set off for home, as I approached my house, I was at 22.5m - again - knowing that the park by my house is 0,5m I had to do a lap for a good 23miles at an average pace of 7:29.
I got a stitch again on the way home, but only for a mile or so - thats the 2nd time I've had something like that - I need to watch out for that.
Following the run, the body felt great, I recovered really well and had none of the normal tiredness/stiffness - so I'll take that as a positive sign.
23miles @ 7:29/mile.
Sunday: Short recovery run - 4.2m @ 8:40.
I considered going out later in the day again, but felt I had a good week, despite only 66miles - a good 15m session, another MLR and a quality long run.
Plus my heart got a great workout during the DubvMayo match - and I reckon I sweated about 2-3lbs 0 -
Advertisement
-
-
-
-
That's a phenomenal long run... with a speedy parkrun at the end of it just for fun... you make it sound easy!
Thanks for that.
I find when I structure the run into manageable chunks/routes, it goes quite well for me but when I just do a plain 20m run and make up the route as im going along, its painful. I hate those runs (see last week ) 0 -
Monday: Legs felt good on Monday as I set off on my new favourite route in the park - it'll change next week to a different route, but now I like it 'cos before I know it I have 5 miles done and am on the 2-3m stretch back to the car.
Maybe its getting back to the point of having a structured route as I mentioned to Anna above?.
Anyway - back to Farmleigh, enjoying listening to Dublins fav supporter, Oisin McConville on 2nd Captains, and I set off on my strides.
I've been neglecting these a bit recently, so wanted to give them a good go.
10x20s with 40-60 secs walk recovery.- felt good and the legs felt fantastic following them.
Back to college tonight - as if my life wasn't busy enough...........
8:15@ 7:57
Tuesday: Another Tuesday session to look forward to.
This time it was 4x16 mins at MP and get faster each rep.
I changed it slightly to be 4x16 mins at MP-10s (target pace was 6:25/mile with 3 mins rec) - the change was because when i done a similar session previously, it was 3x15 mins and I done this one at MP-10s, so I wanted some progression and relative comparison.
After a short dynamic warmup I ran 2miles down to the PP (7:33 pace) - probably a tad fast, but I felt good.
I chose to do this on the Frank Duffy 10m route as its a challenging course.
(1) 1st set of 16 mins: Brought me along the Ordanance Survey road and down the UGR and up the S Bends (uuugghhh). Felt ok, but not in control nor relaxed at pace. 2.5m@6:26 pace
A bit fast in the recovery at 7:48 pace
(2) 2nd set was Down Military road, up the hill at the monument and turn right after the Zoo and left onto the North Road. This drag is very deceptive and thankfully my 16 mins stopped at the angle of the triangle (the water stop on FD).
2.5m@6:24
(3) 3rd Set was tough toward the end. I had to finish off up the North Road and then turn down Chesterfield, trying to relax at pace. I turned onto the Papal Cross and along the Acres road - my God, the wind here is terrible. I had in my head that it was an 18 min rep, so delighted when the watch beeped earlier than I expected at the Hospital. (I briefly considered checking myself in......)
2.5@6:23
(4) 4th Set was always going to be tough, I was ok going up the Upper Glen Road, but when you reach the top, the bit in-between that and the Furze always gets me - this was tough, but I felt strong, tired but strong.
I went up the Furze Road, passing the John McHugh memorial, always a reminder of how lucky we are to get to run every day. Turning to go up Chesterfield again, I knew I had a good mile or so to go, but the pace didn't waver and again, I felt strong.
2.5m@6:24
I finished just at Farmleigh Gates, back where I started. 10miles of faster than MP running.
I set off the 2m cooldown home - again the pace was a bit fast for a cooldown, but I knew I'd be bringing the dog for a long walk right away, so that would help the recovery
Overall 15m @ 6:55
Wednesday: Working at home today as wifey is away, managed to get out for a few lunchtime miles, again with 2nd Captains for company.
Listened to a great interview with Kevin Mac and then a fantastic Richie Sadlier Players Chair with Paul Galvin - really changed my opinion of him.
8.1m @ 8:280 -
-
So I decided to give the DCM Half Marathon a crack, the long race would be beneficial, but more importantly, the 2 days that I would taper for it would give me back a lot of time on Thursday/Friday as wifey is still away, I had a Careers Fair on Thursday and a lot of stuff on Friday. Coupled with 2 teenage girls who were having their own issues. God grant me patience...............
So No running for 2 days which is the 1st time since holidays in July.
On Saturday, I felt I gave myself ample time to make it to Donabate - but it wasn't to be and I took my stressed-out head away from there and back to the Phoenix Park.
I had no earphones with me, so decided to do a session (I dont wear them during sessions).
As I had planned a HM, I felt that I would try a 5/4/3/2/1 miles at MP with 5/4/3/2/1 mins recovery - for a 20 mile run.
Well that didn't work out.
After a 3m warm up, I started the 1st 5m section up Chesterfield and then around by the S Bends.
My MP should be 6:35'ish/mile so the 1st mile in 6:24 followed by 2 6:29's signalled danger as I was huffing and puffing and not comfortable at that pace. The breeze was a right b'stid, not making it easier - but I seen out the 1st 5m and was wrecked.
I thought I'd recover enough after 5 mins, but I was starting the 4m section going up Chesterfield again and after 2 mins I stopped - the effort levels were through the roof trying to hold 6:45 pace.
What the hell is going on I was thinking.
Decided to just run and see how I got on, but it was a bit stop-start. My head nor my heart were in it. My breathing was laboured, my arms were sore, I had a stitch again.............all signs that my effort levels were to hard.
I came back to the Polo grounds for some water by the tap, but it was boarded up, so no water or gels for me on this run.
I toyed with the idea of grinding out an additional 3 miles to make the 20 and salvage something from the day - but in hindsight, a 17m run is good enough, especially on empty.
Following the run my legs were in bits - it was like I had run a HM, I think Tuesdays session was coming back to bite me hard.
17m@ 7:24/mile (inc 5m@6:30'ish)
Sunday: Today is a good day. Wifey is home and the teenagers are stress free (for the minute)
nice recovery miles in the PP - 5.3m @ 8:10.
54m for the week - pretty poor - but Tuesdays session will stick as a good session.0 -
-
-
-
Advertisement
-
-
"On Saturday, I felt I gave myself ample time to make it to Donabate - but it wasn't to be and I took my stressed-out head away from there and back to the Phoenix Park.
"
Is that it ? I was expecting an epic Rant about the stupid traffic situation ???
I also went home and "Ran Angry" for 8 miles... 0 -
Sure its all been said everywhere on line, nothing more to be gained.
I also contributed to it by driving solo and not car sharing......anyway, they've had so many 1st class events over the years, 1 bad one will make them double down for the next few years.
btw, they weren't my exact thoughts on Saturday morning ............ 0 -
-
-
-
Wednesday:I think it was lashing for this run, but I was ready for it and just went with it.
Generally I dont like recovery runs, I find them boring and too long, but this marathon cycle I'm learning to really embrace them and keep to the mantra of "Hard days hard and easy days easy".
When I compare my training to last year, the sessions are faster, but the easy days are slower.
7.06m / 8.08 per mile
Thursday: back to the park, a loop of the non hilly side and 6 strides.
6.68 @ 8:16/mile
Friday: Due to a few things (primarily College on Saturday), I needed to do my long run on Friday.
So I parked on the Furze Road, with a drink, gel and banana in the car, and set off.
I had my route planned, split into segments, I knew when I'd be passing the car for fuel (running fuel not petrol ), and I knew which direction the wind was blowing.
So, thankfully my earphones worked for the entire run, I did listen to a podcast of 'Movies & Booze' for the 2nd time as I feared touching my phone would render it useless!!
But, '2nd captains', 'off the ball' and 'Marathon Talk' all kept me company for the entirety.
It was possibly, the most comfortable 20 mile run I've done, which I' delighted with I think there was only 4 miles slower than 7:30/mile - which wasn't intentional as I wasn't watching pace at all today, given the wind.
I'm not sure how much of a 'boost' I got from the pit stop at mile 11 for a gel and lucozade sport, but I do think it helped.
In my midweek sessions that are 16m or so, I don't take water or gels as I want to promote fat burning and I've only taken 1 gel per run so far.
I'll be taken more next week at the 3/4 marathon as I want to mimic Marathon Day as much as possible.
At mile 16/17 I was going sown the Khyber and I was deciding if I should turn left or right at the end, I turned left for the easy option of going up Wellington Road and then up Chesterfield.
I finished off by the car on the furze, happy to finish, but knowing that I could have done an extra couple of mile as well - so that's a positive sign.
20m @ 7:27 (2:29 hrs running)
Saturday
6miles easy in PP at 8:16/mile
Sunday:
Nice run in the PP - plenty of people around as I bumped into Olwyn (previously from these parts) and a couple of superstars from the runners support page.
As I started I felt very tired, which floored me as I had felt great preciously, but after a mile or 2 I just kept going. 3 became 5 became 6 became 8 and I finished in a better state than I started.
8.10 @ 8.16/mile
71m for the week - I purposely didn't want to take a rest day.
275m for September - I had hoped to break 300 miles for the month but tapering last week for a race I didn't do cost me
So October is here already !!
My plans are:
Session on Tuesday this week.
3/4 Mara on Sunday which will be kinda like 10k@MP+20s/ 10k@MP+10s / 10kMP / 1m Hard
But I know the 3/4 mara will all depend on how I feel and conditions on the day.0 -
-
-
Advertisement
-
Advertisement