From Detroit to Boston

Calvin Johnson

Hello all,

Long time reader, first time caller. Been told that keeping one of these logs helps to stay motivated as well as picking up very useful advice and guidance, so giving it a go.

I ran my first marathon in Dublin in October and enjoyed it loads despite a fairly pitiful effort at training. I only ran up to 17.5 miles as my longest run in amongst 5 weeks training. My time was 4.16 which I am hoping to improve on in Kildare in April and then hopefully again in Dublin.

I'm following an 18 week "advanced" training plan which starts tomorrow with a 3 mile run!

Calvin Johnson

Monday

3 miles - 23'01

Dreadful weather this morning so chickened out and went to the gym to use the treadmill.

Hill training tomorrow, not quite sure how it works but will give it a bash.

yaboya1

What's the story Calvin?
Have you given up the running and gone back to the NFL?

yaboya1

Calvin Johnson

3 miles recovery at 9'30 pace

Just ran steadily in trousers and jacket without looking at the watch.

Calvin Johnson

Had to change plans after Kildare was cancelled.

Decided to enter Limerick as it's only a week later. Going to repeat week 9 of my plan which will include the Bohermeen 1/2

Calvin Johnson

How do I change the thread title please?

RayCun

PM a forum mod

Calvin Johnson

Wednesday

40 minutes tempo - 8:22 pace for 4.78 miles

Ran home from work - was around 8:10 pace for the first 4 miles but hit the nasty hilly section just as I was getting tired and into a horrible headwind. This 9:39 pace .78 of a mile skewed the average pace but overall happy enough with the effort.

Thursday

3 miles at Marathon Pace - 8:17 pace

A real change from my recent marathon pace runs which have been much longer and it was easy enough to maintain it as a result.

Friday

17 miles LSR - 8:56 pace

Splits

8:19
8:44
8:53
9:08
8:48
8:45
9:10
8:45
8:59
8:50
8:52
9:00
9:06
9:14
8:54
9:02
9:20

Did four long laps of Marlay Park in the middle of this long run and probably ended up running a bit too quickly. It felt like a natural enough pace for the majority though and only the last three miles or so were really hard.


Saturday

5 x hill repeats for 0.25 mile

1:44, 1:47, 1:45, 1:45, 1:43

This was really hard - probably shouldn't do a session like this the day after a long run?

Felt like I wasn't quite able to run flat out but quite pleased that the splits are fairly close with the last one being the fastest.

ThebitterLemon

Good session.

I would usually take a rest day or recovery run the day after a LR

TbL

Calvin Johnson

Sunday

8 miles at 9:42 pace

This wasn't really meant to be a recovery run but I needed it to be so after a hard couple of days. Ran the first four extremely slowly but then got involved in a little race with an elderly lady runner in Marlay Park. Went ahead of her but she wouldn't give up and stayed behind me for the rest of the mile. Was glad when she turned off my route!


Need a bit of advice for the next few weeks of my plan. Next week (week 9) is a slightly easier week with a half marathon race recommended on the Sunday. I've entered the Bohermeen race the Sunday after though. I have a week spare due to the Kildare to Limerick switch so should I repeat this easy week twice. Or would it be better to skip ahead to week 10 which has a 19 mile run on Sunday before having the two easy weeks after the Bohermeen race.

Hope this makes sense - any advice much appreciated

yaboya1

Calvin Johnson wrote: »

Sunday

8 miles at 9:42 pace

This wasn't really meant to be a recovery run but I needed it to be so after a hard couple of days. Ran the first four extremely slowly but then got involved in a little race with an elderly lady runner in Marlay Park. Went ahead of her but she wouldn't give up and stayed behind me for the rest of the mile. Was glad when she turned off my route!


Need a bit of advice for the next few weeks of my plan. Next week (week 9) is a slightly easier week with a half marathon race recommended on the Sunday. I've entered the Bohermeen race the Sunday after though. I have a week spare due to the Kildare to Limerick switch so should I repeat this easy week twice. Or would it be better to skip ahead to week 10 which has a 19 mile run on Sunday before having the two easy weeks after the Bohermeen race.

Hope this makes sense - any advice much appreciated

I'm not normally one to offer advice as I'm fairly clueless myself, but I would think repeating week 8 would be the way to go. This would then leave you following the plan on schedule in the lead up to the half-marathon?

Calvin Johnson

Decided to follow Yaboya's suggestion and repeat the previous week. Replacing the hill repeats with another 5 x 800 session though for some variety.

Monday

3 miles recovery at 9'28 pace
Nice gentle run to help the legs.

Tuesday

Rest

Did a bit of foam rolling - not quite got to grips with it yet. How long should you do it for?

Wednesday

40 minutes tempo - 5.17 miles at 7'44 pace

Pleased with this after fading on the big hill this time last week. Big improvement in the past few tempo runs.

Splits

7'55
7'41
7'46
7'46
7'29

Calvin Johnson

Thursday

8 miles easy at 8'41 pace

Nice gentle run finished with a quick mile up the hill.


Friday

5 x 800m intervals with 2 minutes rest

Splits:

3'19
3'33
3'18
3'33
3'24

These sessions are always hard, nice day for it though and a decent improvement since I last did these a few weeks back.

Starting to look forward to Bohermeen next Sunday now.

Calvin Johnson

Saturday

Plan called for 3 miles @ MP - so I ran 3 miles at 7'57 pace

Nice and easy. Back up to 9 miles at MP next week which will clearly be much tougher.

Sunday

17 miles at 9'08 pace.

Deliberately went out a little slower than last week as I felt I'd gone a bit too quick for a long slow run. Felt generally a bit tired and not in the best of moods for running for the first time in ages. Got better as time and the miles ticked by and got over-taken by three guys cruising past me and then a pack of Dundrum running club girls. Eventually ended up running a little quicker than the initial pace for the last three miles home.


Monday

Rest.


Tuesday

40 minutes tempo - 5.45 miles at 7'22 pace

Set out with the intention of trying to stay under 7'30 average at least and tried to go as quick as possible. It was kind of a practice run for Sundays HM in Bohermeen to see how comfortable it felt. Must admit it was tough at that pace but I'm hoping the usual race boost might help and I really would like to target sub 1:40.

Am I being too ambitious?

Calvin Johnson

Wednesday

4 miles easy at 8'56 average pace

The 3 mile runs are gone (until taper) and replaced by 4 & 5 milers. Took this nice and steady ahead of the 6 x 800 session planned for tomorrow.

yaboya1

Calvin Johnson wrote: »

Wednesday

4 miles easy at 8'56 average pace

The 3 mile runs are gone (until taper) and replaced by 4 & 5 milers. Took this nice and steady ahead of the 6 x 800 session planned for tomorrow.

6 x 800 seems like a pretty tough session with a race planned for Sunday?

Calvin Johnson

It does but then I have a recovery run and a rest day before Sunday.

Finnt

I'd be kind of thinking like yaboya1 would you not take it easy tomorrow on the run up to Sunday?

Calvin Johnson

Hmm I can see now why some don't enter any races whilst in Marathon training. I don't feel good about missing a session but I guess the half marathon is going to be effectively a long hard session in itself.

The plan for the week after looks fierce as well. Should I skip the sessions for Tuesday and Thursday next week whilst I recover??

Finnt

I'm no expert, but what I'd do is an easy day tomorrow and Friday, rest Saturday. Then race on Sunday rest Monday then tues and wed easy and resume normal running on Thursday

Calvin Johnson

Cool thanks Finn, that's what I'll do then.

What do you reckon for distance tomorrow?

I did 5.5 Tuesday and 4 today, and plan for 4 on Friday. Keep it short with 5 or go for a nice easy 8?

Finnt

I'd go with 4 tomorrow and 4 Friday, I know you'd be on an easy run and ripping to do a couple of quick miles, but keep it for Sunday !!

Calvin Johnson

Thursday

4 miles easy at 9'11 pace

Took the advice of Yaboya & Finn and did the most boring 4 miles ever. Roll on Sunday...

Calvin Johnson

Friday

4 miles easy at 8'54 pace

Last run before Bohermeen on Sunday. Took it very easy for the first three miles and really wasn't feeling great. Upped the pace to the 8'20 range for the last mile and immediately felt much better.

I really can't wait for the race to start on Sunday now.

Finnt

Well how're are ya fixed for tomorrow ?

Calvin Johnson

All set thanks.

Hoping to go sub 1:40 to keep on course for Limerick but sub 1:45 wouldn't be a disaster.

ThebitterLemon

Good luck today

TbL

Finnt

Good luck with it!

Calvin Johnson

Thanks chaps

yaboya1

Great result today. Well done