Making every mile count

dublin runner

jfh wrote: »

You have made massive improvement in less than a year. Do you put this down to joining a club? Where you running solo before?

Thanks.

Yes. Joined the club early in the year but before that everything solo. I am still relatively new to the sport and a certain part of my improvement is due to that fact when looking at the relative improvements over the year. Things will get a lot harder! It won't be a linear progression, unfortunately.

Certainly joining a club has helped, particularly regarding the speed sessions. For example, running in a group last night really helped. Other than that it's the boring stuff.....consistent training verging on running ocd!!

ThebitterLemon

That 2k session was savage, great going. Some improvement over the last few months

TbL

dublin runner

ThebitterLemon wrote: »

That 2k session was savage, great going. Some improvement over the last few months

TbL

Ah thanks. Just hoping I can bring it into a race now.

Great going the last day. A big confidence booster. Loads more to come.

dublin runner

Thursday 28/8
13 Miles Various


AM

5 Miles Very Easy @7.27p/m in 37:17


PM

8 Miles Easy @7.11p/m in 57:32


Friday 29/8
13 Miles Various


AM

8 Miles
-1.5 Miles W/U (with pick-ups)
-5 Miles @MP
-1.5 Miles W/D

MP Splits: 6.02, 6.04, 6.05, 6.00

It's a fine line. While the five miles at marathon pace felt controlled, I think the effort is verging on tempo effort. Maybe this is a normal feeling. Maybe the more we train the closer tempo/steady/marathon paced efforts become. It just feels a bit fast at the moment. A large part of me feels 26 miles at this pace is slightly beyond me at the moment. I will continue to train for a sub 2.40 marathon but the weeks are ticking by quickly so decision time is vastly approaching.

The .8 of a mile lap I use for these sessions down in Bushy Park means running by the same people several times. The first couple of times are fine but after 5 or 6 it kind of becomes a bit awkward. You almost feel like you know them at that stage.

How's the wife......How are the kids......!!


PM

5 Miles Very Easy @7.35p/m 37:57


Saturday 30/8

8 Miles Easy
-@6.51p/m in 54:51


Sunday 31/8

Long Easy Run
-20 Miles @7.00p/m in 2.19:55

A late night working meant sleep was at a premium. Fortunately I managed to get 4 hours sleep before an early(ish) start with Yaboya1. Much like his late night Supermacs I had my own dirty secret, a cheeky kebab at 2.30am. It was bought for me so how could I resist! He was full of energy so my own tiredness was quickly forgotten. The ad hoc route we ran was an undulating one. After 13 miles he departed me, leaving me to run the last 7 miles solo. He also left me after running a 6.3x mile down Chesterfield Avenue! :cool: I find it hard to slow down so on I went and the miles flew by.

A great start to the day followed by standing for hours in Croke Park. I really did not see that result coming. There's always next year. This must be how a Mayo fan feels......every year


WEEK TOTAL: 92+ Miles

---

My second highest weekly mileage ever but it didn't feel like it. With important races this and next weekend, I have to micromanage my training and in a way forget about the marathon. I plan to ease back on the mileage for the next two weeks before ramping it up for the final push. I feel like this is the way forward as I feel banging out 100 mile weeks, week after week, will eventually prove counterproductive.

So the next two weeks involve two very important races, leaving me four weeks before a two week taper.

It's getting close.

jebuz

Good stuff, you're tipping along nicely (translation: bastard, wish I could run a 90+ mile week without getting injured). I agree with you on the MP miles and I think it's normal to feel that way, at least I feel the same anyway. I did a session of 6 x MP miles during the week and while it was certainly manageable, afterwards I couldn't comprehend knocking out 26 of those, scary thought but makes me want to go out there and give the next 8 weeks my all. Such is the beauty of this (and any) sport that if you put the head down, do the work and persevere through the pain, you inevitably get better and who knows what will happen come October 27th. For now, I'm not nailing a target to the mast and the feeling is I probably won't right up until the day. Of course I know the ballpark area I should be aiming at and my MP reflects that, but to have an exact hour/minute target in my head doesn't appeal to me right now and was counter-productive for my last marathon.

dublin runner

jebuz wrote: »

Good stuff, you're tipping along nicely (translation: bastard, wish I could run a 90+ mile week without getting injured). I agree with you on the MP miles and I think it's normal to feel that way, at least I feel the same anyway. I did a session of 6 x MP miles during the week and while it was certainly manageable, afterwards I couldn't comprehend knocking out 26 of those, scary thought but makes me want to go out there and give the next 8 weeks my all. Such is the beauty of this (and any) sport that if you put the head down, do the work and persevere through the pain, you inevitably get better and who knows what will happen come October 27th. For now, I'm not nailing a target to the mast and the feeling is I probably won't right up until the day. Of course I know the ballpark area I should be aiming at and my MP reflects that, but to have an exact hour/minute target in my head doesn't appeal to me right now and was counter-productive for my last marathon.

No injury yet (touches wood!). Just a slight issue still with my right heel. Sore to walk, drive and stand but doesn't cause a problem running so it's fine! I hear you about the nailing down a target. I just want the number after the two to be a three! A low 2.4x marathon, while still a big improvement, doesn't really appeal to me.

I think you are right though. I think I should just forget about my target in a way and just train. Knowing me my race tactics will change right after the gun anyway!

tunguska

dublin runner wrote: »

It's a fine line. While the five miles at marathon pace felt controlled, I think the effort is verging on tempo effort. Maybe this is a normal feeling. Maybe the more we train the closer tempo/steady/marathon paced efforts become. It just feels a bit fast at the moment. A large part of me feels 26 miles at this pace is slightly beyond me at the moment. I will continue to train for a sub 2.40 marathon but the weeks are ticking by quickly so decision time is vastly approaching.

I wouldnt even think about that to be honest. I've gone into pretty much every race wondering if I could hold such and such a pace because in training it had felt really hard. But you just do it on the day. I cant explain why, it just happens. I'll say one thing though about that DCM course and its that the first few miles are a steady climb(especially the drag to castleknock)so I wouldnt try to hold MP on those drags, pull it back a couple of seconds on the day, you'll make it up on the faster sections in the second half.

dublin runner

tunguska wrote: »

I wouldnt even think about that to be honest. I've gone into pretty much every race wondering if I could hold such and such a pace because in training it had felt really hard. But you just do it on the day. I cant explain why, it just happens. I'll say one thing though about that DCM course and its that the first few miles are a steady climb(especially the drag to castleknock)so I wouldnt try to hold MP on those drags, pull it back a couple of seconds on the day, you'll make it up on the faster sections in the second half.

You are right, that stretch us potentially a race wrecker. I ran most of the new course on a long run a weeks back and the few miles up to Castleknock are a killer, especially if the wind picks up. I think the new course is a bit slower to be honest, even with the fast section after Castleknock. Probably a negative split course.

Are you planning to race yourself?

tunguska

dublin runner wrote: »

You are right, that stretch us potentially a race wrecker. I ran most of the new course on a long run a weeks back and the few miles up to Castleknock are a killer, especially if the wind picks up. I think the new course is a bit slower to be honest, even with the fast section after Castleknock. Probably a negative split course.

Are you planning to race yourself?

Yeah I'll be there. Training sessions have been very few and far between(got distracted by this hot Brunette from New Zealand)but I reckon sub 2:40 will be where Im at on the day. So if you wanna team up that'd be cool

dublin runner

Monday 01/09

10 Miles Easy @7.09p/m in 1.11:31

What happened on Sunday night? All I remember was Dublin beating Donegal and having a glass of cherry to celebrate :pac:

In truth, this was a pretty hungover run. Not many drinking days left before the marathon (2!) so it had to be done.


Tuesday 02/09
12.7+ Miles

AM

4.2 Miles Very Easy @7.28p/m in 31:19

PM

Club Track Session
8.5 Miles+

Pyramid Session (200m jog recovery)

-2.25 Miles W/U inc. strides

-400m 1.20 (5.21p/m)
-600m ?
-800m 2.44 (5.29p/m)
-1,000m ?
-1,200m 3.57 (5.18p/m)
-1,000m 3.17 (5.17pm)
-800m 2.34 (5.10p/m)
-600m 1.53 (5.03p/m)
-400m 1.11 (4.45p/m)

-2 Mile W/D

You may notice some times missing. This was down to my stupidity! The times above are 100% accurate i.e the ones I can stand by!

After a slow enough start the ante was really raised on the first 1,000m rep. The pace increased with each passing rep with the group sharing the lead which really helped. The session felt very comfortable and was exactly what I needed this week. The concentration was solely on effort, not pace. These sessions are so much better (and enjoyable) in a group, with a healthy dose of competition thrown in the mixer. It's great to have.


Wednesday 03/09

Medium Long Slow Run
-15.35 Miles @7.12p/m in 1.50:27

Another one of those typical marathon training runs. Banjaxed but strong.

---

One or two easy days before the weekend. Thought about some half marathon paced work tomorrow but will give it a miss in favour of some easy miles. 5.50p/m or so should feel relatively comfortable next week but whether I can hold that pace for 13 or so miles is another story.

Pre-race tactics? Keep Dr.Q in sight

dublin runner

Bit of a 'mare today. Never got going. Back to the drawing board. Work meant I got to sleep at 3am but no excuses.

I will try to write something up over the weekend.

The Lakes 10k: 35.59

ecoli

dublin runner wrote: »

Bit of a 'mare today. Never got going. Back to the drawing board. Work meant I got to sleep at 3am but no excuses.

I will try to write something up over the weekend.

The Lakes 10k: 35.59

Keep the eyes on the prize, I know you won't be happy with the result but training has gone well and the work is being done, it will click together you just have to keep the faith, you have nothing to prove until Oct 27th that is what counts, it will come good just trust in your training

yaboya1

dublin runner wrote: »

Bit of a 'mare today. Never got going. Back to the drawing board. Work meant I got to sleep at 3am but no excuses.

I will try to write something up over the weekend.

The Lakes 10k: 35.59

This is unusual? Not like you to be disappointed with a race :pac:

I know you're saying no excuses, but surely a lack of quality sleep will affect your performance.

Anyway, I agree with ecoli

dublin runner

ecoli wrote: »

Keep the eyes on the prize, I know you won't be happy with the result but training has gone well and the work is being done, it will click together you just have to keep the faith, you have nothing to prove until Oct 27th that is what counts, it will come good just trust in your training

Sage words.

To be honest I am quite disappointed. It was a pointless run in a lot of ways. I probably could run faster in a training run tomorrow! But you are right, the marathon is the goal but things are not going exactly to plan. Readjustment is needed!

dublin runner

yaboya1 wrote: »

This is unusual? Not like you to be disappointed with a race :pac:

I know you're saying no excuses, but surely a lack of quality sleep will affect your performance.

Anyway, I agree with ecoli

I know, I am an awful moan!

I gave myself an 'out' on the morning. If I had a bad run I could always blame the lack of sleep, the 4 hours of driving, the hours of standing around. I don't sandbag. I could have pretended it as a tempo run effort but it is what it is.....a bad run!

The 2k session last week indicated a 34:2x 10k goal so to be 90 seconds off that isn't really cutting it at this stage.

Moan over!!

dublin runner

Thursday 4/9

8 Miles Easy (treadmill) @7.30p/m


Friday 5/9

5.50 Miles Easy @7.10p/m in 39:27
-inc. 3x30 second strides @5k effort


Saturday 6/9
13.5+ Miles


The Lakes 10km

35:57

12th Place

First and most importanty, what a good race this was. The organisation was flawless and even now, a few days after the event, I struggle to find one negative. A shining example of how a race should be run. The course was fast in places and tough in others. I would call it a fair course The last few kilometers are very quick, particularly if you have anything left in the tank after the killer challenging hill.

On to my race and in truth, I had a bit of a howler. I struggled to get going and after the second mile I knew I was in a bit of trouble.

I don't want to post the splits but I will. It's important to be transparent, even after a poor race. There ain't no place to hide as a runner :pac:

Mile Splits:

1. 5.35
2. 5.50
3. 5.57
4. 5.47
5. 6.01
6. 5.40
.21 5.24

I was pretty much where I wanted to be after the first mile so I turned the watch onto the clock screen and concentrated on effort. I quickly glanced at the watch after the second mile sounded and boy was I shocked. Somehow I managed to lose 15 seconds in one mile. Granted it was into a headwind but from here on in I knew I was in trouble. My head went and the excuse of tiredness gave me an out. The next three splits were close to laughable. Having lost touch with the group ahead after the first mile I was running solo, fighting the brave battle and losing. Losing badly.

With goal time of 34:30 firmly out the window by the 5k mark I had nothing to fight for. I pretty much gave in. Running a PB was not what I wanted. Quite simply, I wanted to run to my current potential. Nothing else floated my boat. The game was up and I craved the finish line. My attitude was poor but I dug in and saw out the finish, even putting in a quick last mile to nip in under the 36 minute mark.

I had my excuse lined up in my head from the off. Leaving Cavan at 1.40am the previous night, after working on my feet for the entire evening was far from ideal but I let it get to me. I was pretty p1ssed off to be frank. All the hard training compromised by working stupid hours.


-W/D 6.50 Miles @7.28p/m in 48:32

Pretty painful in the end. In fact the last few miles were a lot harder than the race.


Sunday 7/9

5.10 Miles Easy @7.10p/m in 36:36

A glorious night time run after a day spent in Croke Park. Nothing better.


WEEK TOTAL: 70.35+ MILES

---

Confidence has taken a bit of a hit. Sorry to sound a bit melodramatic by the way (!) but if things don't noticeably improve on the racing, rather than training front, I will need to completely re-evaluated my training and targets. Seeing a runner with a similar build to myself proved that I was carrying a bit too much weight. Tom Fitzpatrick, who came second, makes me look like an elephant. With that in mind I had my last Guinness for a while last night and ate the most delicious muffin handed out after the race.

The time for messing is over :cool:

wowzer

Good honest report there DR, it's good for us averages joes to see that even the quick guys can have a bad day and have the same thought processes regarding excuses etc..

blockic

Our races sound like they were the same this past weekend!

Good report and assessment. That late night would take a lot out of you too!

dublin runner

wowzer wrote: »

Good honest report there DR, it's good for us averages joes to see that even the quick guys can have a bad day and have the same thought processes regarding excuses etc..

Thanks but I am certainly an average Joe as well. I think we are all working towards being a bit less average

Sometimes having the 'excuse' to run badly is all you need when things get a bit hard. It gives you the easy option, not the right option. Next time i'll just HTFU and just run!

dublin runner

Monday 8/9

10 Miles Easy @7.03p/m in 1.10:32

A weekend of excessive meant the easy run on Sunday left the legs feeling like new on this run. And no, not a bit of guilt about having a great weekend!



Tuesday 9/9
10.9 Miles Various


AM

4 Miles Very Easy @7.25p/m in 29:39


PM

6.9 Miles Various

Mini-Session

-1.5 Mile W/U (@7.01p/m)

-5X800M (roughly @5k effort with 90 sec recovery)

Splits:

1. 2.42 (5.26p/m)
2. 2.41 (5.26p/m)
3. 2.39 (5.17p/m)
4. 2.38 (5.17p/m)
5. 2.37 (5.16p/m)

-3 Miles W/D (@7.29p/m)


The club session (6x1miles @10k effort) was really not what I wanted tonight so I decided to do an improvised mini-session myself in Bushy Park. The location had plenty of walkers/runners so not ideal but on I went. The session was borrowed from the P&D +85 Miles Plan. It felt right but as I say, improvised. I worked into a nice pace after the first two reps, even passing out lasts years DCM winner. A nice once-off



Wednesday 10/9
12.10 Miles Various


AM

4 Miles Very Easy @7.28p/m in 29:53

Laps and laps (and laps and laps...) of Sean Moore Park. I tell you, the stories I could tell would melt your brain. I better not though.....it would make your runs/lives look so mundane. What happens in SM park at 9am, stays in SM Park.

(sarcasm alert! :rolleyes:)


PM

8.10 Miles Easy @7.21p/m in 59:33

A nice easy run with Dr.Q. A very enjoyable run in glorious sunshine.

We even got a nice remainder from a very generous cyclist to brush up on the Green Cross Code :eek: I have heard it all now!

---

Structure? What structure?

Any semblance of a training plan is currently out the window. I am running blind. The last few weeks have been essentially made up. If I have any chance of doing my very best in Dublin I will have to seriously look at getting together a coherent plan and structure in place. I will look to address that on Sunday but until then I will struggle on.

ThebitterLemon

dublin runner wrote: »

Monday 8/9

10 Miles Easy @7.03p/m in 1.10:32

A weekend of excessive meant the easy run on Sunday left the legs feeling like new on this run. And no, not a bit of guilt about having a great weekend!



Tuesday 9/9
10.9 Miles Various


AM

4 Miles Very Easy @7.25p/m in 29:39


PM

6.9 Miles Various

Mini-Session

-1.5 Mile W/U (@7.01p/m)

-5X800M (roughly @5k effort with 90 sec recovery)

Splits:

1. 2.42 (5.26p/m)
2. 2.41 (5.26p/m)
3. 2.39 (5.17p/m)
4. 2.38 (5.17p/m)
5. 2.37 (5.16p/m)

-3 Miles W/D (@7.29p/m)


The club session (6x1miles @10k effort) was really not what I wanted tonight so I decided to do an improvised mini-session myself in Bushy Park. The location had plenty of walkers/runners so not ideal but on I went. The session was borrowed from the P&D +85 Miles Plan. It felt right but as I say, improvised. I worked into a nice pace after the first two reps, even passing out lasts years DCM winner. A nice once-off



Wednesday 10/9
12.10 Miles Various


AM

4 Miles Very Easy @7.28p/m in 29:53

Laps and laps (and laps and laps...) of Sean Moore Park. I tell you, the stories I could tell would melt your brain. I better not though.....it would make your runs/lives look so mundane. What happens in SM park at 9am, stays in SM Park.

(sarcasm alert! :rolleyes:)


PM

8.10 Miles Easy @7.21p/m in 59:33

A nice easy run with Dr.Q. A very enjoyable run in glorious sunshine.

We even got a nice remainder from a very generous cyclist to brush up on the Green Cross Code :eek: I have heard it all now!

---

Structure? What structure?

Any semblance of a training plan is currently out the window. I am running blind. The last few weeks have been essentially made up. If I have any chance of doing my very best in Dublin I will have to seriously look at getting together a coherent plan and structure in place. I will look to address that on Sunday but until then I will struggle on.

And Did Maria McCambridge say anything when you passed her

TbL

dublin runner

ThebitterLemon wrote: »

And Did Maria McCambridge say anything when you passed her

TbL

No, it was Sean

Maria is too busy kicking my ass in races! Some competitor. Great training by the way, myself at Dr. Q both agreed. Not that we were talking behind your back or anything.....:pac:

ThebitterLemon

I gathered that A, was just trying to wind you up ala your running buddy Q

You're going very well yourself and your comments (after last weekends 10k) about confidence and having ready made excuses before you even toe the line reasonated with me as I've been that (slower) soldier many times in the past. Have you decided when you are going to definitely race again?

TbL

dublin runner

ThebitterLemon wrote: »

I gathered that A, was just trying to wind you up ala your running buddy Q

You're going very well yourself and your comments (after last weekends 10k) about confidence and having ready made excuses before you even toe the line reasonated with me as I've been that (slower) soldier many times in the past. Have you decided when you are going to definitely race again?

TbL

Haha!

Saturday in Athlone. Oh boy! After last week I haven't put any pressure on myself regarding the half. Whatever happens, happens.

I wouldn't mind running a race I know I can though. That'll come. At least I have a target in that Dr.Q fella!

It's a great race so really looking forward to it.

dublin runner

Such a shame the Athlone Flatline was cancelled due to the inclement weather. Myself and some boardies decided to run the course anyway.

Nice to get some miles in despite the horrible weather.

(for some much needed positivity please read the excellent logs and progress of athletes such as yaboya1, tbl and jebuz......!)

tang1

Cancelled?? You serious??

AuldManKing

dublin runner wrote: »

Such a shame the Athlone Flatline was cancelled due to the inclement weather. Myself and some boardies decided to run the course anyway.

Nice to get some miles in despite the horrible weather.

(for some much needed positivity please read the excellent logs and progress of athletes such as yaboya1, tbl and jebuz......!)

Ha - no one told the other 800+ people.
Did you pace KC around?

http://www.precisiontiming.net/result.aspx?v=2175

dublin runner

tang1 wrote: »

Cancelled?? You serious??

Yeah, real shame!

(No! Myself, Krusty and the Dr. decided the best thing was to pretend it was cancelled and move on!!!)

In truth, it was another brilliantly organised race. Faultless.

AuldManKing

dublin runner wrote: »

Yeah, real shame!

(No! Myself, Krusty and the Dr. decided the best thing was to pretend it was cancelled and move on!!!)

In truth, it was another brilliantly organised race. Faultless.

Did Andy finish? Dont see his name?

dublin runner

AuldManKing wrote: »

Did Andy finish? Dont see his name?

Unfortunately not. I'm sure he will explain all. He's in great shape but it was tough out there today.