One Flew Over the Cuckoo's Nest

FBOT01

Another decent week by the book. At the rate your MP is creeping up you'll definitely be eyeing up 2:55 before you get to London

Mrs Mc

FBOT in a mankini running !!!! Dear God C glad everything ok health wise.

annapr

Mrs Mc wrote: »

FBOT in a mankini running !!!! Dear God C glad everything ok health wise.

:pac: :pac: you'd never let him out in one of those...

Ferris B

FBOT01 wrote: »

Another decent week by the book. At the rate your MP is creeping up you'll definitely be eyeing up 2:55 before you get to London

Oh you sub 3 obsessive folk.

I'll just take whatever the running gods send my way.:p

FBOT01

Ferris B wrote: »

Oh you sub 3 obsessive folk.

I'll just take whatever the running gods send my way.:p

Now you are just getting greedy:D

Ferris B

Wk 9/18 London 2017

Mon 13/02

Plan 8m easy
Actual: 7.8m (8:19)

Some recovery miles through Marino, Drumcondra, Donycarney.


Tues 14/02

Plan: WU, 6 x 800w/400 rec, CD
Actual: 1.5 m WU, 6x800 w/400 rec, 1.8m CD. (Total 7.8m)

With a weather a bit blustery on the seafront, I ran these up and down the avenue in St Annes scaring the pedestrians. Second last speedwork session of the program.

Splits: (Target 3:05)
3:03 3:02 3:01 3:04 3:01 2:59


Wed 15/02

Plan : No running but maybe some S&C work
Actual: Rest

With a bit of a cold coming on I wasn’t in the mood for any exercise.


Thurs 16/02

Plan: WU, 8m @ pmp , CD
Actual: Rest

Another unplanned rest day. The cold was at its worst today so reckoned a tempo run would do more harm than good. Thought about some easy miles instead but only got as far as thinking about them.


Fri 17/02

Plan: 7m easy
Actual: 1.6 WU, 8m @ pmp , 2.3 CD (total 11.9m)

Breathing was still laboured today but was generally feeling better and felt good enough to do yesterday’s tempo miles. HR was up a bit on last week’s efforts so I was getting less bang for my buck. It was pointless to push the pace though so stuck to running by effort ( keeping HR 156-161). Paces weren’t too bad considering.

Splits:
Mile Time HR
1 06:50.8 151
2 06:56.7 156
3 06:55.2 157
4 06:51.6 158
5 06:54.9 158
6 06:47.6 160
7 06:59.2 160
8 06:46.1 160

Ave 06:52.8 157.5


Sat 18/02

Plan: 8m Easy
Actual: 9.1m (7:53)

This was all way too fast. Ran with FBOT on our customary run+parkrun combination. I stupidly suggested a run down by Eastwall and back via the nice coastal path in Eastpoint and on to St Annes. Misjudged the distance which left us upping the pace to get to Parkrun on time. I should’ve just told him to head on. Made the P'run with a few seconds to spare and then rather than doing some proper recovery miles, I kept up the stupid pace. With a tempo run yesterday and tough LR tomorrow this was rather silly.:( Won’t do it again.


Sun 12/02

Plan: 15m Moderate pace (7:30)
Actual: 15m (7:28, HR 143 ave)

Legs felt tired heading out on this one. No sh!t Sherlock after yesterday’s aberration. Dragged FBOT along for support and was well glad of the company to keep me honest and distracted Had a nice tailwind out to Howth where we ran to the end of the pier. The return journey along the coast was hard work though. HR didn’t go crazy though which was good although there was difference of about 15 bpm between out and back in order to keep pace steady. Fairly wiped by the end of this.


That’s the first half of the program finished. At this stage it feels like a long way to go before London. There’s a bit of a half empty glass in me which just sees a long road ahead . I’m trying to counteract that with the half full version which looks at all this time as opportunity to improve and get stronger. There are signs of progress (PB in raheny 5 ) which is nice. I need to stay disciplined with the program and make recovery days, real recovery days and keep up the S&C work. Diet also needs to improve. Ballycotton 10 is coming up in a few weeks which will break up the second half somewhat. No other races planned.

Mileage summary: Actual (Plan)
Week 9 : 52 (57)
Total program : 428 (412)

Ferris B

Wk 10/18 London 2017

Mon 20/02

Plan 6m easy
Actual: 6.3m (8:52)

A tired trudge through St Annes with the last three days running definitely still in the legs.


Tues 21/02

Plan: WU, 3x1600 w/600 rec, CD
Actual: 2.8m m WU, 3x1600 w/600 rec, 2m CD. (Total 8.9m)

The lungs were willing but the legs were weak. While it was a bit windy I struggled with these and was way off target.:mad: Putting it down to the last few days of the previous weeks running. Evidence of what happens when you don’t make easy days easy.

Splits: (Target 6:10)
6:17 6:09 6:19

As punishment I went home and did a s&c session.

Wed 22/02

Plan : Rest
Actual: Rest, well.... besides an ultra event circumnavigating Ikea

Legs were tired today and considered pushing Thursdays tempo miles to Friday if they didn’t improve.

Thurs 23/02

Plan: WU, 8m @ pmp , CD
Actual: 1.6m WU, 8m @ 6:42!, 2m CD

Legs felt much better this morning so stuck with the plan for tempo Thursday. Storm Doris was still kicking around so it was a bit gusty and there were a few loose branches to negotiate. The watch was playing up and average lap times were jumping around which meant I ended up running too fast which is not what Messrs Hanson prescribe. While the 2m loop I use is relatively flat, there’s enough of an elevation change to influence the pace resulting the every second mile being a faster one. Good session in the end but should have been slower. The HR figures might suggest it was very comfortable but at times it certainly didn’t feel that way.

Mile Split HR
1 06:44.0 140
2 06:46.0 145
3 06:47.0 149
4 06:43.0 149
5 06:50.0 152
6 06:31.0 151
7 06:44.0 158
8 06:34.0 152

Ave 06:42.4 150



Fri 24/02

Plan: 6m easy
Actual: 6.1m (8:41 min/m)

Nice gentle recovery run


Sat 25/02

Plan: 10m Easy
Actual: 7.4m (8:56) + 3.1m (8:34, Parkrun 27 min pacer)

Enjoyable easy miles with Yaboya and FBOT before we separated and performed our respective pacing duties ( I was on 27mins) at the St Annes Parkrun. Coffees and pacing post mortems afterwards.

Managed another S&C session before lunch.

Sun 26/02

Plan: 10m Easy pace
Actual: 10m (7:57 min/m)

The step back 10mile Sundays are to be run at ‘Easy’ pace as opposed to a ‘Moderate’ pace ( MP + 40s) for the Long runs. Thanks for the heads up Yaboya! The book has two prescribed ‘easy’ paces, A & B. An 8 min/m pace falls between the two which kind of suits my default running pace. Must re read the book though to be sure I’m not missing any other important nuggets of information.

Headed into town with FBOT for a tour of the city centre taking in O’Connell St, Grafton st and St Stephens Green. The Luas works certainly don’t make the city centre runner friendly, even on a quietish Sunday Morning. It seemed the only people up and about were tourists, depressed French folk (Allez les Verts!) and a few Irish who looked the worse for wear.

Nice comfortable run and I think we got in just in time as Storm Ewan was starting to brew.

Mileage summary: Actual (Plan)
Week 10 : 54 (50)
Total program : 482 (462)

Ferris B

Wk 11/18 London 2017

Mon 27/02
Plan 8m easy
Actual: 8m (7:54)

Out and back along the seafront.

Between yesterday and today I developed a pain in my right glute which Dr Google informed me was at my Ischial Tuberosity ( the bony bit you sit on) . It was quite uncomfortable and some further reading suggested it possibly be could be a tendonitis at the top of the hamstring which if true can take weeks to sort. Thankfully with a bit of stretching, foam rolling and ibuprofen it eased during the day. Sore for a while but shortlived. Bit early for phantom taper pains me thinks.


Tues 28/02
Plan: WU, 6 x 1m w/400 rec, CD
Actual: 2.6 m WU, 6x1m w/400 rec, 2.5m CD. (Total 12.6m)

Tuesday’s Speedwork sessions are over (woohoo) and are replaced now by ‘Strength’ sessions. Per the good book these sessions are designed to stress the aerobic system at a high level. The idea is that anaerobic capacity will improve which will allow your body to tolerate higher levels of lactic acid and produce less of it at higher intensities. Pace for these workouts is to be MP less 10secs. I think aero2k in a previous post had indicated they were his favourite part of the program and likewise I was looking forward to them if only as a change from speedwork which is far my favourite and my weakest workout.

Session itself went according to plan although sometimes found it a bit difficult to dial into the pace exactly after slowing for each recovery. Overall quite manageable though. This together with 5m of WU & CD either side made for a good workout.

Splits: (Target 6:40)
6:40 6:42 6:38 6:39 6:40 6:37

Wed 1/03
Plan : Rest
Actual: Rest

Thurs 2/03
Plan: WU, 8m @ pmp , CD
Actual: 2.6 WU, 8m @ pmp , 2.6 CD

Another tempo Thursday at MP in St Annes. Was looking forward to this and felt good beforehand. Much harder though when the actual hard work started. Still maneageble , just not as easy as my earlier cocky self might have thought. HR threw up some spurious readings.

Had another canine encounter in mile 7 when a German Shepherd off the lead and muzzleless decided he wanted to play. I had no choice but to stop ( paused the watch of course) and give him a pat. His owner was unapologetic :mad: and just gave a blank stare. I politely requested he hold the dog while I run on. Gobsh!te. :mad::mad::mad:

Split HR
1 06:46.6 187*
2 06:54.9 174*
3 06:40.5 150
4 06:52.6 147
5 06:43.7 152
6 06:45.9 144
7 06:57.9 99*
8 06:43.3 96*

Average 06:48.2 148.25

* Bogus HR readings excluded from average


Fri 3/03
Plan: 7m easy

Actual: 7m easy (8:35)
Easy miles in St Annes. No canine incidents to report!

Sat 4/03
Plan: 8m Easy
Actual: 8m (8:02)

The book says that this is the one easy day in the week where the pace doesn’t have to be really ‘easy’. Ran at my default jog pace of 8 ish min/m and had the company of a world top 10 ranked ultra runner as company for the last 4. Parkrun volunteering followed plus coffee and chats.

Sun 5/03
Plan: 16m Moderate pace (7:30)
Actual: 16m (7:24)

Made this a pre-breakfast run and tempted FBOT to join me. Used Phoenix Park for variety and thankfully the early morning rain cleared as we started. This felt much more comfortable than the same run 2 weeks prior when I was shattered by the end. Even threw in a trot up the Khyber for the last mile which we managed without too much duress although as FBOT commented there was less chat on this bit. Grand bit of grub in the visitor centre afterwards. Unusually I still had plenty of energy left when I got home so did the S&C session I meant to do yesterday.

Feeling really good after a good solid week’s training even though it was my biggest mileage of the program yet at 65 miles. Ballycotton 10 is next Sunday so will use that as next weeks tempo with just easy miles on Thursday. I plan to keep everything else much the same per the program.

Hoping for a good confidence boosting race in Ballycotton, my last race before London. At this stage I’m targeting around 64 mins ( PB is 65:49) so we’ll see what happens.

Mileage summary: Actual (Plan)
Week 11 : 65 (61)
Total program : 547 (523)

tang1

You obviously have been filling those sandbags up in Dollymount lately, if I can do 64.19 for 10 miles you'll go a minute quicker, quit your nonsense talk now.

FBOT01

tang1 wrote: »

You obviously have been filling those sandbags up in Dollymount lately, if I can do 64.19 for 10 miles you'll go a minute quicker, quit your nonsense talk now.

I said exactly the same thing yesterday, B

Ferris B

tang1 wrote: »

You obviously have been filling those sandbags up in Dollymount lately, if I can do 64.19 for 10 miles you'll go a minute quicker, quit your nonsense talk now.

I haven't raced too many 10 milers so I find it hard to forecast my time. That would be a sizeable chunk of my PB but I guess you were right before with your Raheny projections so we'll see.

Duanington

tang1 wrote: »

You obviously have been filling those sandbags up in Dollymount lately, if I can do 64.19 for 10 miles you'll go a minute quicker, quit your nonsense talk now.

He was in good company for filling up the aul sandbags yesterday B - no better men!

Bungy Girl

What is it with the dog owners in St.Anne's ! I had 2 red setters maul me while their owner looked on proudly. I had to ask her to call them off and she said they were 'just playing' with me :rolleyes:. I don't want to play, I want to run :mad:

Best of luck for Ballycotton, you'll go quicker without those sandbags for sure

FBOT01

Ferris B wrote: »

I haven't raced too many 10 milers so I find it hard to forecast my time. That would be a sizeable chunk of my PB but I guess you were right before with your Raheny projections so we'll see.

Based on the comments above you don't plan to race this one either .....try the Yaboya planned approach of just doing your best and see what that brings

AuldManKing

How slow am I - I just twigged who you are from Strava - after all these years.....doh!

Ferris B

AuldManKing wrote: »

How slow am I - I just twigged who you are from Strava - after all these years.....doh!

Eh..who is this?....;)

Ferris B

Wk 12/18 London 2017

Mon 6/03
Plan 6m easy
Actual: 6m (8:12)

6 easy miles on local loop around St Anne’s with a some hill sprints included in the middle.


Tues 7/03
Plan: WU, 4 x 1.5m w/800 rec, CD
Actual: 2.1 m WU, 4 x 1.5m w/800 rec, 2.0m CD. (Total 12.1m)

Took myself to the seafront again for another ‘strength’ workout. Found these tough enough compared to last week. If I recall correctly it was quite blustery out. Just about hit targets

Splits: (Target 10:00)
9:57 10:00 10:02 10:00

Wed 8/03
Plan : Rest
Actual: Rest from Running . Attended another S&C session.

No running but had this S&C session booked. Made this the last session before London and he went easy on me in view of the race this Sunday. In advance of London, I’m to maintain or slightly reduce current exercises but taper the sessions as the running tapers. Also loads more foam rolling to be done on calfs and itb. I think he was pleased with the few months work. I certainly feel stronger for it.

Thurs 8/03
Plan: WU, 9m @ pmp , CD
Actual: 9.7m easy (8:14)

I made the Ballycotton race my tempo session for the week so swapped Sundays planned run for today. Had the company of Murph_D for half the miles and we took a tour of the docks.


Fri 9/03
Plan: 5m easy
Actual: 7m easy (8:35)

Swapped fri and sat to allow for a sort of mini taper. Joined FBOT and Murph_D for some pre race banter around St Annes


Sat 10/03
Plan: 8m Easy
Actual: 5.5 m (8:30)

Early morning pre travel miles with FBOT and a few short strides thrown in for good measure.

Sun 11/03
Plan: 10m Easy
Actual: 1.3m WU; Ballycotton 10 (Chip time 1:04:33; Pace 6:27)

As mentioned I included this in the program as a another race in addition to Raheny 5 and the short X/C. Normally I have run a half marathon in advance of a marathon but as this race has such a good reputation and it fitted in nicely with the program I decided to give it a lash.

My plan was to go out at 64 min pace which according to McMillan, should be more or less consistent with my marathon training. If I was on target at half way I would re assess and adjust as appropriate. Lined up at a very congested start but in a good position with Murph_D and FBOT. Small bit of stomach distress going on but didn’t pay too much heed. After quite a wait ( we got there early!) we were off. I knew there was both a headwind and hills ahead. A shout from my OH who was supporting with the two kids and Anna Pr plus kids et al and we left the village. Although first couple of miles were downhill I didn’t try to ‘bank’ time and really ran near to my planned pace of 6:24. While I was both passing and being passed over the first 4 or 5 miles I think I was more the passee. A stitch/ mild cramp started around mile 2. Can’t say it was debilitating but it was there and would continue. I found miles 3, 4 and 5 tough. I had thought I could manage the planned pace but in the nasty headwind and the surprisingly warm conditions this slipped out as far as 6:34 in mile 3 . Some of the time I was quite isolated and several times decisions had to be made whether to jump to the next group for shelter or just stay put and dig in. My mouth was really dry from both headwind and heat. While I knew I was a bit behind my plan I thought if I push too hard it’ll just get messy later. Certainly no need to do anything silly, this was just a prep race after all. The water at half way though was most welcome though. Drank some and doused my neck with the rest.

Miles 1-5
6:20 6:25 6:34 6:31 6:31

Having seen the clock at half way showing 32:33 I knew I had work to do. Psychologically I always tend to feel a bit better once I’m past the half way point and homeward bound. The water certainly helped and I made a conscious effort to pick things up. During mile 6 we also started to get the benefit of the tail wind. While I didn’t speed up by much I was starting to gain some places. I got the feeling others were either feeling the effects of earlier efforts or they were holding back for the hills at the end. Miles 6,7 and 8 were back near target pace and I was still gaining on others with possibly only one or 2 passing me ( results show I gained 30 places in the 2nd half). I did have a little worry at one stage would I regret all this passing come the hills and would all these passees come charging past. ‘Fcuk it ‘ I said to myself ‘sure plough on’.

We turned for the final hills at 8.5m and without making much extra effort, the runners ahead came back to me in bigger numbers. My splits would show this was quite slow mile for me (6 :40) but others around really dropped off here. In saying that I quite like the uphills and am relatively strong (useless on down hills) so I really got a kick out of this mile although slow. The slight downhill at start of mile 9 combined with great shouts from the support troops back in thw town must have given me a real boost as I managed to pick it up considerably for the last mile to cross in 64:33 (official).

Miles 6-10
6:24 6:26 6:24 6:40 6:12

Considering I had a bit extra to give at the last mile, looking back, I probably could have pushed more during miles 3-5 but that’s racing and I did what I thought was right at the time. Others seem to have struggled a bit with the wind and heat so taking that into account I’m happy enough with my performance.

Overall while it’s a PB of about a minute I’m not jumping up and down. It was good but not great. However as one of the boards sages pointed out to me today, I’m in the middle of a marathon program, I didn’t taper for this so I shouldn’t expect too much. I’ll agree with that thought and get back to my program.

A great event , delighted I took part. Boardsies aplenty were there and great to meet you all. Special thanks go to M,A & Co for generous the use of their luxury accommodation.

The stomach cramps continued for the three hour journey home (and the next day) which made for unpleasant driving and slightly upset my fellow passengers. Ehem!:(

Mileage summary: Actual (Plan)
Week 12 : 55 (55)
Total program : 602 (578)

Kennyg71

Great account as usual, well raced.

Ferris B

Wk 13/18 London 2017

No more races before the marathon so the focus now is firmly on April 23rd staying healthy eating well, getting plenty of sleep and with any luck, keeping injuries at bay. I’ve a feeling these next 4/5 weeks will fly by. The remainder of the plan is really more of the same with a weekly dose of a ‘strength’ session, a tempo run @mp and a moderately paced long run on alternate weeks all interspersed with plenty of easy miles. Reading ahead in the program there’s not much of a taper. While the last long run (16 miles) is 3 weeks out, the 2nd last week is still 55 miles and contains a 6x1m session and a 10 mile mp run. I’m not worried though and am more than happy to keep doing exactly what is says on the tin.

[B]Mon 13/03
Plan 8m easy
Actual: 8m (8:22) [/B]

Yaboya joined me for this one for a post portem of Sunday’s race. After a slight delay:o due to Virgin Media's tardy staff, we headed for loops in St Annes. Glad of the company too as a distraction as the legs were tired and mild Doms were hanging around, particularly in the quads. Stomach pains were still bothering me too for whatever reason.

Tues 14/03
Plan: WU, 3 x 2m w/800 rec, CD
Actual: 1.9 m WU, 3 x 2m w/800 rec, 1.3m CD. (Total 12.1m)

Legs were still heavy after the weekends efforts. During my WU I was thinking I’d forgive myself a few seconds per rep and not just go all out for the sake of the watch. Still though, I managed to hit the numbers ok without over taxing myself. Mind you if was a pacier speedwork session I may have had more difficulty.

Splits: (Target 13:20)
13:15 13:16 13:10

Wed 15/03
Plan : Rest
Actual: Rest

Enjoyed the rest

Thurs 16/03
Plan: WU, 9m @ pmp , CD
Actual: 1.7 wu, 9m@6:46 , 2m cd

A bit like Tuesday, I was a bit apprehensive about this run and hitting the numbers. Ironically, once I got into the tempo miles and got a rhythm going, I ended up running faster than planned. As it was Thursday, it was the now customary weather with plenty of wind. Between the winds and the slight incline/ decline the paces were up and down a bit.

Disappointingly the HR on the Garmin continues to act up. The readings for the last four miles jumped down to read in the 80s which I can assure you is not correct. Might chase up Garmin for a solution.

Split HR
06:43.5 157
06:45.3 145
06:44.6 148
06:44.2 145
06:47.6 150
06:49.2 n/a
06:49.8 n/a
06:41.5 n/a
06:47.2 n/a

Average 06:45.9 149


Fri 17/03
Plan: 7m easy
Actual: 7.5m easy (8:29)

Easy miles with FBOT for company.

Sat 18/03
Plan: 8m Easy
Actual: 8.4 m (8:09)

More easyish miles slightly faster than yesterday with both FBOT and Murph_D. Took in a lovely run on the beach before finishing with a Parkrun.



Sun 19/03
Plan: 16m Moderate
Actual: 16m @ 7:19

Ran the same route as two weeks ago in the Phoenix Park. This time I was on my own which is probably good training for me. With no breakfast and just a sip of water beforehand I got stuck in. Again there was a good stiff breeze blowing which made things a bit tougher on exposed sections (upper north road) but I guess the headwind and tailwind sections generally balanced out and I tried not to let it bother me too much. This run is definitely getting a bit easier on 4 weeks and 2 weeks ago as the pace was up a bit on what felt like similar effort. I’m certainly seem to be getting more bang for my buck.


A good weeks training considering the race in Ballycotton. More of the same please.

Mileage summary: Actual (Plan)
Week 13 : 63 (62)
Total program : 665 (640)

Ferris B

Wk 14/18 London 2017

Mon 20/03
Plan 6m easy
Actual: 6m (8:36)

Joined Murph_D for some easy miles along the seafront and through Fairview park.


Tues 21/03
Plan: WU, 2 x 3m (6:40 pace) w/1m rec, CD
Actual: 2.2 m WU, 2 x 3m w/1m rec, 2.9m CD. (Total 12.1m)

I wasn’t relishing doing this one but convinced myself that as it was only 2 reps so it may not feel so bad. Turned out ok but the generous 1 mile recovery flew by.

Splits: (Target 20:00)
19:49 19:50

Wed 22/03

Plan : Rest
Actual: Rest

Thurs 23/03
Plan: WU, 9m tempo , CD
Actual: 1.6 WU, 9m @ 6:46 , 2m CD

Had pick up some new runners (same stupidly expensive model as before but determined to change after London) so wore them today to break them in thinking I’d have a bit of extra bounce. That lasted about the same time as a New Car Smell , ie about a mile before the effect wore off. Splits worked out ok though.

Also think I’ve sorted out the HR issue with the watch. Turns out, it wasn’t the watch but my wrist getting skinnier which meant too much daylight getting at the sensor. I guess a natural consequence of 14 weeks marathon training. Anyway wore the watch on my dominant right hand and there appeared to be no issues. Probably won’t race this way as it feels awkward looking at your watch on the wrong hand.

Split HR
06:46.8 137
06:50.9 138
06:41.3 148
06:44.3 145
06:49.5 149
06:43.8 146
06:44.9 149
06:43.6 147
06:47.4 151

Average 06:45.8 146



Fri 24/03

Plan: 6m easy
Actual: 6m easy (8:19)

Some easy miles along the Bull Wall and some of Dollymount strand.


Sat 25/03

Plan: 10m Easy
Actual: 10 m (7:39)

Saturday is the one day where the book says you can pick up the pace of the easy miles. Wasn’t trying deliberately to speed up but just ran at a comfortable pace. As usual took in the parkrun where I ran with Mrs Kenny _G who was hunting a pb . She got it too. It helped keep my own pace in check though as well.

Several hours of cross training disguised as gardening in the afternoon had me suitably knackered


Sun 26/03

Plan: 10m Easy
Actual: 10m (7:49)

This should have been a routine easy 10 miler to knock out but for whatever reason it felt like a trudge. Possibly not helped by yesterday’s gardening but more than likely was that the mind just wasn’t in it. One of those runs where I had to drag myself off the couch to get it done.

Mileage summary: Actual (Plan)
Week 12 : 57 (55)
Total program : 722 (695)

Kennyg71

It's funny for me looking at your easy pace, which is MP for me, keep up the good work nearly there.

FBOT01

Interesting that your last two tempo runs have had you at 06:45 avg pace with HR of 149 and 146......which if I remember correctly is some 10 bpm less than your upper MP HR based on last summers LT test. In fact from a HR prospective that is probably still in the upper end of your aerobic zone. Nice to be able to knock out that kind of pace at those HRs. Hanson seems to be bringing you along nicely.

Ferris B

FBOT01 wrote: »

Interesting that your last two tempo runs have had you at 06:45 avg pace with HR of 149 and 146......which if I remember correctly is some 10 bpm less than your upper MP HR based on last summers LT test. In fact from a HR prospective that is probably still in the upper end of your aerobic zone. Nice to be able to knock out that kind of pace at those HRs. Hanson seems to be bringing you along nicely.

You're correct, my HR for marathon was suggested as 156-161. I was actually wondering could my MP HR have dropped since last year. If it has, probably not by much though. I have been monitoring my HR for my thursday tempo miles . I've been using the same 2m loop and the only variation in conditions has been the weather. From a fitness perspective the figures read well so something is working.

DATE Distance Ave Splits Ave HR Comment
12.01.17 6 07:02 157
19.01.17 6 06:53 153
02.02.17 7 06:50 146
10.02.17 7 06:48 152
16.02.17 8 06:53 158 Head cold
23.02.17 8 06:45 150 Gusty, 8 deg
02.03.17 8 06:48 148 light winds
16.03.17 9 06:46 149 windy
23.03.17 9 06:46 146 breezy, 8 deg

ThebitterLemon

Seriously impressive stuff going on especially for a lad that's only a few birthdays away from the free travel pass!

TbL

Murph_D

Nice going, C.

Ferris B

ThebitterLemon wrote: »

Seriously impressive stuff going on especially for a lad that's only a few birthdays away from the free travel pass!

TbL

Thanks C. The goal now is to get to the start line in one piece. Missed too many races over the years to injury.

FBOT01

Ferris B wrote: »

Thanks C. The goal now is to get to the start line in one piece. Missed too many races over the years to injury.

If that's the goal then take a break from running for the next few weeks and you'll be sorted

Ferris B

Wk 15/18 London 2017

The last big week of training before race day and the hope was to get though it in one piece.

Mon 27/03
Plan 8m easy
Actual: 8m (7:58)

Easy miles in St Annes park. Added in 4 hill strides to work on leg turnover.


Tues 28/03
Plan: WU, 3 x 2m (6:40 pace) w/800m rec, CD
Actual: 2 m WU, 3 x 2m w/800m rec, 2.3m CD. (Total 11.3m)

Managed to hit my target times without busting a gut. Starting to feel more in control of these strength sessions and nearly even liking them!

Splits: (Target 13:20 or 6:40 pace)
13:14 13:12 13:18

Wed 29/03
Plan : Rest
Actual: Rest


Thurs 30/03
Plan: WU, 10m @ pmp , CD
Actual: 2.6 WU, 10m @pmp (6:50) , 2.8m CD

This is the session that I’m most apprehensive about every week and I breathe a sigh of relief when I get it done each time. There’s always a wonder if I can I hold the pace as the weeks progress and the distance increases. This one is the first of 3 10m MP runs which will be repeated 2 more times over the next 2 weeks. The temp was up a little (13 deg C) on previous weeks and it definitely affected the effort levels required. While I hit all the targets I was fairly wiped by the end of it. As the race date gets closer , I did wonder during this session could I have run another 6 at the same pace let alone 16. The counter argument is of course that this was run on tired legs, mid program. Doesn’t stop you wondering though, am I biting off more than I can chew.

Mile Split HR
1 06:46.5 115* excl from average
2 06:50.7 148
3 06:44.5 152
4 06:45.4 150
5 06:45.6 154
6 06:49.7 152
7 06:49.0 153
8 06:46.6 151
9 06:53.9 155
10 06:41.4 154

Ave 06:47.3 152



Fri 31/03
Plan: 7m easy
Actual: 7m easy (8:04)
From what I recall I felt quite good on this run after yesterday’s efforts

Sat 1/04
Plan: 8m Easy
Actual: 7.9m (7:37)

Some easy miles incorporating the Parkrun. Picked up the pace a little over the last 2 miles but nothing too taxing with a long run tomorrow.

Did a tapered S&C session in the afternoon which I’d neglected over the last 10 days.

Sun 2/03
Plan: 16m Moderate
Actual: 16m (7:20)

The suggested pace for the long run is MP + (30-40s). Not to break a habit, I went back up to the Phoenix Park and ran the same route as my previous 16 milers. What a gorgeous morning for a run. 6 deg, bright and sunny. Looked like there were a few fit looking other runners about getting in some final preparations for their respective upcoming race. Wore my marathon shorts (Ron Hill trail shorts with loads of pockets) and tried out a few gel shot bloks which I hope to use rather than gels. Also tried a carb drink that I might try and get handed to me mid race but won’t rely on it.

Good confidence boosting run to finish off my longest mileage week. It’s kind of tapering from here but not really. There still a strength session and an MP session in each of the next two weeks to keep up the intensity so not quite putting my feet up just yet.


Mileage summary: Actual (Plan)
Week 15 : 66 (63)
Total program : 788 (758)


The weeks are running out now and thoughts are starting to mount up re pace, strategy etc. While my training race pace has been 6:50 I am very much aware that it will be a huge ask and to be able to hold that throughout the race will require all the planets to be perfectly aligned. There are a lot of uncontrollable factors, the biggest being the weather ie if the temperatures are up, then all bets are off and I’ll re- adjust accordingly.

I listened to a podcast from Magness and Marcus (suggested by KC on another thread) today which suggested the determining factor to a successful marathon is how one deals (both physically and mentally) with the unexpected things that the marathon can throw at you. Basically you’re going to get some sh!t, it’s how you deal with that sh!t will determine your outcome. A few mental tactics to work on. Mind you the same podcast also talked of doing loads of miles, many many 20+ mile runs, and running longer than your marathon time in your training but as it was really geared towards 2:30 marathoners I’ll conveniently ignore those bits.:D

RayCun

MP always feels much harder in training than on race day, you'll be fine

Kennyg71

Still a Couple weeks work to do till finished product, I'm sure when you hit taper you will be primed, great cycle so far.