Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|16.3K|4:33|7:19|1:14:28|145|79%|158|9.9|279|1.39
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


P&D 55-70 - week 13

Monday - rest
Had my monthly physio rub down. No issues found bar some tightness at top of quads and glutes that she worked out.

Tuesday - 16K with 6x1K with 2:30min recovery
Legs felt great during the day from yesterdays rub down. Was warned that this session was going to be a tough one from fellow P&D followers. How tough, you are going to find out! I set off with a 4K warm up and then into the first 1K interval. My plan was to do these in 3:36 (5:47 min/mile) with 2.5min recovery. Half way into it I started getting an awful cramp in my stomach but went away once the interval ended. I then jogged for 2.5 mins and started the next interval and the cramp came back but stronger this time to the point of Oh f**k I need a toilet asap this is not good. GF's house was about 1K away, maybe I will make it to there.........nope! Saw a gap in the ditch and jumped over it to ammmmmm relieve myself and in doing so stung my arse in the nettles! Really don't know what caused this as ate same breakfast and lunch I do everyday. After ditch episode I then felt somewhat better thou my ass was killing me from the nettle stings and continued with the intervals but did find it hard to get the 3:36 target bar the one where I had to find a gap in the ditch! So yes, found the 6x1K tough but for very different reasons!

6 x 1000m
3:39
3:36
3:38
3:40
3:39
3:38

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|16.3K|4:33|7:19|1:14:28|145|79%|158|9.9|279|1.39
Wednesday|MLR|25K|4:47|7:42|1:59:49|141|77%|156|10.2|280|1.34
Thursday|rest||||||||||
Friday|MLR|18K|4:48||1:26:26|140|77%|156|10.1|281|1.33
Saturday|rest||||||||||
Sunday|LSR|29K|4:16|6:52|2:04:01|151|83%|159|10.5|281|1.47



Wednesday - 25K medium-long run
Body still feeling the effects of Saturdays half marathon. Usually break these MLR's up into 3 sections of 8K but decided to break it into 6x 4K sections to gradually put more pace into the legs. Took awhile for the legs to loosen out but after that the legs went into auto pilot. Legs were begging for a bit of speed towards the end so did a fastish last section

4K - 5:03 min/km (8:07 min/miles) - 134bpm - 73%
4K - 4:55 min/km (7:54 min/miles) - 137bpm - 75%
4K - 4:49 min/km (7:45 min/miles) - 137bpm - 75%
4K - 4:44 min/km (7:36 min/miles) - 142bpm - 78%
4K - 4:37 min/km (7:25 min/miles) - 143bpm - 78%
4K - 4:25 min/km (7:06 min/miles) - 152bpm - 83%
1K - cool down


Thursday - rest
Due recovery sessions today but was flat out moving house


Friday - 18K medium-long run
Nice easy MLR, broke into 3 sections of 6K. Humidity was high and there was no breeze to aid cooling down.

6K - 4:59 min/km (8:01 min/miles) - 136bpm - 74%
6K - 4:49 min/km (7:45 min/miles) - 140bpm - 76%
6K - 4:36 min/km (7:24 min/miles) - 145bpm - 79%

Saturday - rest
Flat out moving again which was plenty of exercise!

Sunday - 29K LSR with 23K @PMP
A bit apprehensive about this session to the point I didn't even sleep well last night. What a savage morning thou, clear blue skies and a nice cooling northerly wind. Set of with a 5K warm up and then straight into the 23K at PMP of 4:09 min/km (6:40 min/miles) which is for a 2:55 marathon. At first I started questioning myself how the heck I'm going to do 23K at this pace but it was my head at me again, I really have to trust the training! The legs said no problem and went into auto pilot. The only time I had to give them some assistance was on the slight pulls and when facing the headwind. The Blackrock loop was v busy today, lots of runners out, suppose many training for DCM. Finished up the 23K @ PMP and then did a 1K cool down. Looking back at the data my HR was smack in the middle of the suggested range of 80 to 90% for a marathon. This HR and recent half marathon time of 1:23 looks like running a 2:55 is possible for Amsterdam or a 2:59:59 with a nice safety cushion.

5K - 4:48 min/km (7:43 min/miles) - 137bpm - 75%
23K - 4:08 min/km (6:39 min/miles) - 155bpm - 85%
1K - cool down

P&D 55-70 - week 13 summary
Goal: 112 KM
Ran: 88 KM
Took a good while for legs to recover from Tullamore Half Marathon this week. Didn't hit my weekly goal as missed recovery sessions due to moving house thou that was a workout in its self. Very happy with the MP session as all is looking good for a sub3 in Amsterdam. It's getting close now!!! Looking forward also to the new Cork 10 mile race next weekend.

yaboya1

viperlogic wrote: »

Didn't hit my weekly goal as missed recovery sessions due to moving house thou that was a workout in its self.

I wouldn't worry much about that.
Very solid week overall.
Looking good for Amsterdam

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|rest||||||||||
Wednesday|VO2max|11.5K|4:34|7:20|52:42|142|78%|161|9.9|274|1.36
Thursday|MLR|23K|4:40|7:30|1:47:32|140|77%|157|10.8|284|1.36
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


P&D 55-70 - week 14

Monday - rest

Tuesday - rest
As the schedule calls for a race on Saturday, but doing it on Sunday I have pushed out each session by a day. Plus was still moving house, really hate moving!

Wednesday - 11.5K with 5x 600m with 2min recovery
Had to do the last of the house move after work so decided to do an early morning run. Never did one before, I do love my bed! Anyways alarm went off at 6:30am and momentarily contemplated hitting snooze but man'd up and threw on the gear. Out the door and noticed it was cold, v cold. Quick dash back into the house to try find what box did I put my running hat and gloves in. After making a fine mess in finding them, off I went. Did a 4K warm up and then into the intervals. Plan was to 3:35 min/km (5:45 min/miles) pace. During the first interval the sun started to rise up over the horizon and what a beautiful sight it was over Cork harbor. Really was amazing, wish I had my phone or even better my DSLR. Intervals felt relatively easy, the third, fourth and fifth were faster thou level of effort felt the same. Did a 2.5K cool down. Really enjoyed the early morning run and felt great for the rest of the day.

5 x 6000m
3:35 min/km
3:35
3:31
3:30
3:30


Thursday - 23K medium long run
As per usual, broke it into 3 progressive sections. Decided to do an old route that went from Blackrock to out past Monkstown all along the waters edge on the old railway line and back. Lovely evening for a run. Took a few K for the legs to loosen out but after that they were mad for road. Towards the end the sun began to set and again wished I had my camera as there was a lovely shot of it setting over hop island and shinning down the old railway line

7K - 4:53 min/km (7:51 min/miles) - 134bpm - 73%
8K - 4:43 min/km (7:35 min/miles) - 138bpm - 75%
8K - 4:26 min/km (7:08 min/miles) - 147bpm - 80%

physiopad

Just catching up with your blog. Im planning on using P&D 55-70 in the new year so very interested in your progress. Great stuff so far. Congrats on the HM PB!

viperlogic

physiopad wrote: »

Just catching up with your blog. Im planning on using P&D 55-70 in the new year so very interested in your progress. Great stuff so far. Congrats on the HM PB!

Cheers. I have tried a few different plans but have found this the best thou bit boring some times. I believe the medium long run mid week is of huge benefit. There are a good few others here doing the same plan for their Autumn marathon such as yaboya and FBOT

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|rest||||||||||
Wednesday|VO2max|11.5K|4:34|7:20|52:42|142|78%|161|9.9|274|1.36
Thursday|MLR|23K|4:40|7:30|1:47:32|140|77%|157|10.8|284|1.36
Friday|recovery|10K|5:10|8:19|51:41|132|72%|155|10.4|290|1.25
Saturday|recovery|8K|6:24|10:17|51:19|114|62%|154|8.7|304|1.02
Sunday|race|10 mile|3:51|6:12|1:02:13|167|91%|162|10.8|264|1.60


Friday - 10K recovery
Nice easy recovery run. From what I remember humidity was high and hence heart was a little bit elevated. Slight niggle in right foot. Was due strides but forgot to do them. Used the run also to break in a new pair of Mizuno Wave Rider 17's.

Saturday - 8K recovery
Said I would join the GF for her run so was a very relaxed slow pace. Niggle in right foot still there. Hope was going to flair up during race

Sunday - 10 mile race (plus 2K warm up and 3K warm down)
Been really looking forward to this since the half marathon 2 weeks ago. Woke up early, well for a Sunday, had breakfast and then just rested only to realize I possibly drifted back to sleep momentarily as woke in a bit of a time panic to get dressed, get contacts in which never want to do in when you are in a rush. Got down to the car park at around 30mins before the race. Didn't have to register as number was sent out in the post. Meet a few friends in the car park for a quick chat and then headed off for my warm up. Got to the start line for about 3mins to go. Ideally would have liked longer to do some more stretching as it really stands to me in fast races.

Mile 1 - 6:04
Lined up about 5 rows from the front and at 10:05 the gun went off. As per usual there was a few folk up the front who shouldn't have been there as few of us nearly tripped over them. For the first 100 meters or so it was very dangerous, with so many people shuffling around and the road surface was very poor. I nearly went over my ankle at one point. After about 500meters I settled in to my place and there was no more weaving. My plan was to run 6:12 min/miles (3:51 min/km). Just like the Tullamore half marathon I was in limbo land again, large group up ahead and behind and me on my own again in the middle! Quick look at the watch and I realized I was going bit faster than planned so pulled back slightly which ruled out catching up to the group ahead.

Mile 2 - 6:18
Had settled nicely into my planed pace and a runner came up from behind and joined me. Nice one, I have someone to run with, thou not to long after that he pulled off to the side limping! Say a good few top runners do so also. Was it the poor surface? Turned the corner about halfway into the mile and bang, there was the head wind I was dreading. This was going to be hard work to battle this solo. Did mile 2 down time so told myself to gain time next time around as we were doing two loops of this and cant afford to loose time again.

Mile 3 - 6:11
Still bit of a headwind to deal with at the start of this mile. Further on in the mile people started dropping off the group ahead. This was good, I now had targets to real in, stay with momentarily for shelter and then push on to the next target. This worked really well for me in the half to keep my mind occupied.

Mile 4 - 6:19
Start of mile 4 was right at the corner where we turned into the head wind. There was a runner about 10 meters ahead that I reeled in and ran with to get shelter. Meanwhile a group of 3 runners passed us out. Quick look at the watch and saw I was away down on pace thou level of effort felt same. This wind was certainly causing trouble. I pulled in behind the group of 3 and used them for shelter for the rest of the mile as the whole mile was into the head wind. Mile 4 I was down time again but overall was on target.

Mile 5 - 6:02
Start of mile 5 there was a water station so I pulled ahead of the group of 3 as I find people slow you down at water stations. I passed the water station, grabbed a bottle but didn't drink it but rather decided to push on here and make some ground hoping the group would slow up taking in the water. And I was right, when we turned the corner a few hundred meters after the water station I had a quick look back and they were well behind. Took on some water and looked for my next target! Again still running into this dam wind I reeled in another drop off and stayed with him momentarily to realize that he was offering little to no shelter as he was hugging the edge of the road. I think it was around here an Eagle AC singlet passed me, and passed at pace. Up to this point, I had passed many and any who passed me, I passed them back relatively shortly afterwards but this Eagle AC guy I didn't see again. Passed the 5 mile marker bang on target 31mins but my watch beeped about 100 meters before hand. We were running in tree cover for the first half of the race so that would easily explain the watch was off. Luckily I printed off a pace band to make sure I was on target.

Mile 6 - 6:07
Even thou still heading easterly there was a bit of shelter from the wind. I knew the steep pull was coming up ahead so I pushed on a bit to gain some time for it and also we were going to get the full whack of head wind at mile 7. Got to the pull at Blackrock village and flew up it pumping the arms and passing out another runner and then let my legs go on the downhill piece.

Mile 7 - 6:23
As expected soon as we passed Blackrock castle we were fully exposed to the strong easterly. There was a runner up ahead I knew I had to real in and stick with to get shelter. Reeled him in and ran right on his heels until we turned the corner and now the wind was coming at a angle which wasn't as bad. He had served his purpose and I pushed on! There were two runners up ahead that I recognized from other races and was surprised to see them as they would always finish up the field. Just like previous "victims" I reeled them in, stuck with them momentarily for shelter and then pushed on. Mile 7 was definitely the hardest due to the wind and one of my slowest.

Mile 8 - 6:16
Half of mile 8 still had to deal with the wind although not head on. Again I kept reeling in people. Was it that people were over ambitious with their target time as I was holding somewhat an overall steady pace yet passing out people the whole way. Half way into mile 8 and we finally turned away from the wind and had it on our backs. It was like free wheeling and most welcome. Next challenge coming up at the end of the mile was the steep walk way that went over the link road. Like before I pumped the arms and flew up and gained another position here.

Mile 9 - 6:15
Mile 9 was all the way up the old railway line. Body, mind, and legs all felt good at this point so I was in a good place. I had lost some time in previous miles due to wind so knew I had to push on to get that time back to hit my target of 1:22. I focused hard here and one by one reeled in runners but this time didn't momentarily stay with them but passed them at pace so they wouldn't follow. Did this for the whole mile.

Mile 10 - 6:05
Just like mile 9 I continued to work hard reeling in runners and passing then to the point there were no more close targets but there was 3 yellow singlets in the far distance. As there was only 1K to go I upped the pace to see if I could real them in. I was getting closer to them but we were also getting closer to the finish line. If they weren't a group racing each other, or it seemed that way, then I may of caught one or two of them. Crossed the line in 1:02:13 for 36th place out of 500 and 3 seconds off the group of yellow singlets which turned out to be Bandon AC. Over the moon with the result especially considering that wind for most of the course. Let only one person pass me on the whole course, who finished in a time of ~1:01:30. This and the 1:23 in the half marathon two weeks ago puts me in a good place to run a sub 3 in Amsterdam now.

After a quick chat with few old friends I set off on a 3KM cool down run and then off to the pub for a huge burger and pint of the black stuff. Happy days.

1- 6:04
2- 6:18
3- 6:11
4- 6:19
5- 6:02
6- 6:07
7- 6:23
8- 6:16
9- 6:15
10- 6:05

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|rest||||||||||
Wednesday|VO2max|11.5K|4:34|7:20|52:42|142|78%|161|9.9|274|1.36
Thursday|MLR|23K|4:40|7:30|1:47:32|140|77%|157|10.8|284|1.36
Friday|recovery|10K|5:10|8:19|51:41|132|72%|155|10.4|290|1.25
Saturday|recovery|8K|6:24|10:17|51:19|114|62%|154|8.7|304|1.02
Sunday|race|16K|3:51|6:12|1:02:13|167|91%|162|10.8|264|1.60
Monday|LSR|24K|4:43||1:53:25|137|75%|157|10.7|285|1.35



Monday - 24K LSR progressive
Was due 27K but was running tight on time so only managed to fit in 24K. Did the usual of breaking it up into 3 progressive sections. Legs felt quite good considering the race the day before. Did the Blackrock loop so had the safety of stopping early if a niggle or injury showed itself. Ran the loop anti-clockwise, opposite to the race and the difference with the wind was unreal as didn't have to fight it. Even with 24K I saw I was running late for my dinner so upped the pace for the last 8K and even did a kick for the last K of that.
8K - 4:58 min/km (7:59 min/miles) - 132bpm - 72%
8K - 4:48 min/km (7:43 min/miles) - 135bpm - 74%
8K - 4:24 min/km (7:04 min/miles) - 144bpm - 77%


P&D 55-70 - week 14 summary
Goal: 103 KM
Ran: 98 KM
Nearly hit my weekly target, only a few K short due to stuck for time. Over the moon with 10 mile race time and this combined with my half marathon time of 1:23 I'm looking good for a sub 3 in Amsterdam. All going well I'm planning to head out at 2:55-2:56 pace. I do have a slight niggle in my right foot that I need to keep an eye on but next week (or this week as its Tuesday now) I will be taking my buffer week I put into the plan. I will still run this week but no massive mileage or hard VO2max sessions.

jebuz

That's a risky enough run after the 10 mile race Keith, I would have said maybe shorten it, skip the quick finish and run it as a recovery but it's done now and no damage I hope, was that in the plan? You ran a super race and you ran it hard, that takes a lot out of the body so you're right to ease right up on the milage and get plenty of easy running in this week

viperlogic

jebuz wrote: »

That's a risky enough run after the 10 mile race Keith, I would have said maybe shorten it, skip the quick finish and run it as a recovery but it's done now and no damage I hope, was that in the plan? You ran a super race and you ran it hard, that takes a lot out of the body so you're right to ease right up on the milage and get plenty of easy running in this week

It was in the plan alright, all planned races have a 17 or 18 miler the day after! :eek:

jebuz

I think I did that plan myself before but the shortened 12 week version, found it a little light on recovery sometimes but it was pretty solid, don't be afraid to tweak it though based on how you're feeling. You're in great shape now for the race so hang on to it

yaboya1

I'm doing it too (so is FBOT01) and find it tough at times, but I think if you get through it unscathed you're in great shape for the marathon. It's difficult & tiring but you definitely shouldn't fail for lack of preparation on the day once you complete it. I'll try and remember this myself if I start having any doubts on the starting line :P

viperlogic

Body is tired today alright but always is 2 days after a v hard session/race. A case of DOMS I think. I've 5 weeks to the marathon and 4 weeks left in the plan so taking my buffer week this week as luckily didn't have to use it during the previous 14 weeks. I think the physio rub down every 4 weeks has really paid off here. There is a race due in two weeks before Marathon but will skip that and do a tempo session instead as its too risky I think.

jebuz

I agree, it was a good plan and a key session for me was the midweek long run, something that was missing in my last marathon plan. It's still the best marathon I've ran (Barcelona) as a result from the P&D and I felt great the whole way through so if you lads get through the training (and you're almost there) there's absolutely no reason why you shouldn't hit your goals and I'm pretty confident you all will.

FBOT01

That was a great race and result on Sunday. I did a similar progressive long run the day after the Frank Duffy 10m in August. The legs weren't actually the slowest part of me to recovery. I needed a little extra kip the week after to get me the overall energy levels back on track. Agree with the comment on the rub downs. I have incorporated them into this cycle and have felt the benefits of each one.

Keep up the good work and enjoy the buffer week.....and the 5x1200 @ 5K pace that is in store for you next week;)

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|10K|5:01|8:03|50:18|133|73%|154|10|286|1.29
Thursday|easy|8K|4:42|7:33|37:40|136|74%|155|10.9|285|1.37
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


P&D 55-70 - buffer week

Wednesday - 10K recovery
As I said above, I had put a buffer week into the plan incase of injury and luckily I didn't have to use it. Taking it this week and then back into the last 4 weeks of the plan. Nice easy recovery run. Legs feeling good, no stiffness or niggles from the 10 mile race.

Thursday - 8K easy
Another nice easy run.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|10K|5:01|8:03|50:18|133|73%|154|10|286|1.29
Thursday|easy|8K|4:42|7:33|37:40|136|74%|155|10.9|285|1.37
Friday|easy|8K|4:35|7:22|36:48|141|77%|154|11.0|284|1.41
Satday|rest||||||||||
Sunday|LSR|27K|4:36|7:24|2:04:28|142|78%|157|10.6|284|1.38



Friday- 8K easy
Another nice easy run

Saturday - rest

Sunday - 27K LSR progressive
Woke up to a stunning morning of clear skys and nice cooling northerly breeze. Had a small breakfast and then headed out. Did the usual of splitting it up into 3 progressive sections. Legs felt good from the get go, this buffer week has really recharged me. Good few runners out thou not many of the usual faces, probably at the Charleville Half. The time flew and pace was nice and easy. Back in the door just in time for the F1

9K - 4:51 min/km (7:48 min/miles) - 136bpm - 74%
9K - 4:39 min/km (7:29 min/miles) - 141bpm - 77%
9K - 4:19 min/km (6:56 min/miles) - 150bpm - 82%


P&D 55-70 - buffer week summary
This buffer week really recharged me but back to business next week. 4 weeks to go :eek::eek::eek::eek::eek:

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|18K|4:23|7:03|1:19:02|146|80%|157|10.6|279|1.45
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||



P&D 55-70 - week 15

Monday - rest
Went for a 3K walk if that counts for anything!

Tuesday - 18K with 5x 1200m with 3min recovery
Was warned about this session from fellow P&D followers. Did a 5K warm up and then into the sessions. Plan was to do the intervals at 3:35 min/km (5:46 min/miles) pace. First two felt nice, easy and controlled. For the third I had to go up and over a walk way over the main road plus had a v sharp turn so knew I had to work a bit harder here to gain back that time. About 800m in got the average to target pace and held it when about 20 meters to go the pace on the watch jumped up so I missed the target pace but just slightly. Was probably due to the tree cover in that section. 4th interval was nice easy and controlled again. 5th interval I had to deal with a pull and again had to gain that time back. Finished with a 4K cool down. Over all, found this session somewhat easy, certainly wasn't a lung or heart buster.

5x 1200m
3:33 min/km
3:33 min/km
3:37 min/km
3:34 min/km
3:36 min/km

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|18K|4:23|7:03|1:19:02|146|80%|157|10.6|279|1.45
Wednesday|MLR|23K|4:36|7:24|1:46:02|144|79%|156|10.8|288|1.39
Thursday|GA|13K|4:48|7:43|1:02:27|139|76%|156|10.7|289|1.34
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||


Just realized I'm a day out this week, was due a recovery run on Tuesday but did Wednesdays workout instead!

Wednesday -23K medium-long run
As per usual broke my mid week run up into 3 sections. Legs felt good considering yesterdays VO2max session. Only concern for the past week or so is that there is some slight pain between the metatarsal and phalange of my big toe on right foot. Was told two or so years ago that I was getting arthritis there but haven't had any issues until now. Will have the physio look at it next week during my monthly rub down / check up. On the plus side there was a stunning sunset.

8K - 4:50 min/km (7:46 min/miles) - 138bpm - 75%
8K - 4:36 min/km (7:24 min/miles) - 144bpm - 79%
7K - 4:22 min/km (7:01 min/miles) - 151bpm - 82%

Thursday -13K general aerobic
Nice easy GA run. Was due strides also but didn't as don't want to put too much pressure on my big toe for now.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|VO2max|18K|4:23|7:03|1:19:02|146|80%|157|10.6|279|1.45
Wednesday|MLR|23K|4:36|7:24|1:46:02|144|79%|156|10.8|288|1.39
Thursday|GA|13K|4:48|7:43|1:02:27|139|76%|156|10.7|289|1.34
Friday|easy|10K|4:55|7:55|49:16|134|73%|157|10.0|279|1.30
Saturday|walk|4.3K|11:48|19:00|50:23|-|-|-|-|-|-
Sunday|"rest!!"||||||||||
Monday|LSR|32.2K|4:41|7:32|2:31:00|137|75%|156|10.3|285|1.37



Friday - 10K easy
Nice easy 10K

Saturday - 4.3K walk
Was due a 8K run but did a 4.3K walk instead and evening of gardening

Sunday - "rest"
Was due my 20 mile LSR but was hungover to bits. Had my engagement party on Saturday night and the plan of a few drinks with water in between didn't go to plan. I was good for nothing on Sunday.

Monday - 20 mile LSR
Felt so quility all day for not doing this on Sunday but I was in no state to do it as had a massive headache. Knew I was going to be stuck for time on this regards daylight after work so got home asap and headed out. As per usual broke it up into progressive sections. I decided to do the blackrock - marina - railway line - mahon 5 mile loop. It gets a bit boring but you have the safety of getting back to your car easily if something happens and also passing your water drop off each lap. First two sections of 10K each were nice and easy, legs felt good. During the 3rd progressive section I decided to do the last 5K at MP pace as legs felt v good and also a form of punishment for not heading out on Sunday. It was getting really dark now and I was about to do another loop but decided I needed to move up onto the streets as would of been too dangerous to do pace without seeing where my feet were landing. 7K passed and I went into the final 5.2K of MP pace. Don't know was it the extra days rest or all the pints of the black stuff on Saturday night but my legs just took off! I was planning to run my MP pace of 4:09 min/km (6:40 min/miles) but I just got into a nice pace of 4:03 and kept with it. I don't think I have ever ran such an "easy" 20 miler. By the end I was ready to keep on running at pace but had to stop as the misses had the dinner waiting. Splits below.

10K - 5:01 min/km (8:04 min/miles) - 128bpm - 70%
10K - 4:48 min/km (7:43 min/miles) - 133bpm - 73%
7K - 4:33 min/km (7:19 min/miles) - 143bpm - 78%
5.2K - 4:03 min/km (6:31 min/miles) - 160bpm - 87%


P&D 55-70 - week 15 summary
Goal: 110 KM
Ran: 100 KM
A very good week. The buffer week previously really recharged me. Finding the 20 miler easy was evidence of this. Only concern is my right foot big toe that I will have the physio check out this week. Taper now starts.....wuhooo...

viperlogic

followers.... I usually get a monthly rub down by physio. Just wondering how many days prior to marathon would be best to have one?

RayCun

at least a week is my preference

AuldManKing

viperlogic wrote: »

followers.... I usually get a monthly rub down by physio. Just wondering how many days prior to marathon would be best to have one?

I would say 4 days would be safe, but it depends on the physio and if you are used to having them.
If it's not deep tissue, maybe 3?

AuldManKing

viperlogic wrote: »

followers.... I usually get a monthly rub down by physio. Just wondering how many days prior to marathon would be best to have one?

I would say 4 days would be safe, but it depends on the physio and if you are used to having them.
If it's not deep tissue, maybe 3?

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|11K|5:13|8:22|57:25|128|70%|156|9.8|289|1.23
Thursday|MLR|19K|4:46||1:30:33|139|76%|158|10.0|275|1.33
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||



P&D 55-70 - week 16

Tuesday - rest
I'm a day out this week due to doing my LSR on Monday rather than Sunday.

Wednesday - 11k recovery
Nice easy recovery

Thursday - 19K medium-long run
Nice easy 19K MLR. As per usual broke it up into 3 progressive sections. Legs felt good and no niggles to report. Big toe is behaving itself for now. Marian Heffernan passed at one stage going at some clip. Was interesting to watch the gait, such a high kick and looked effortless. I usually see Rob Heffernan out most weeks also but not this week but when I did see him last week he was running, never seen him run before and taugth he wouldn't either so as not to pick up any bad habits.

7K - 4:58 min/km (7:59 min/miles) - 132bpm - 72%
6K - 4:49 min/km (7:45 min/miles) - 138bpm - 75%
6K - 4:28 min/km (7:11 min/miles) - 147bpm - 80%

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|11K|5:13|8:23|57:25|128|70%|156|9.8|289|1.23
Thursday|MLR|19K|4:46|7:40|1:30:33|139|76%|158|10.0|275|1.33
Friday|recovery|8K|5:14|8:25|41:58|132|72%|156|10.1|290|1.22
Saturday|tempo|18K|4:16|6:52|1:17:01|158|86%|161|9.9|275|1.45
Sunday|||||||||||


Friday - 8K recovery
Was lashing rain all day and was considering not doing this but guilt started setting in. I waited for a break in the showers and headed out. HR was a bit up for a recovery run but I put that down to wearing the boil in a bag jacket.

Saturday - 18K with 10K tempo
Plan says a 8-10K race today but I think, well for me anyways, its too risky being only 2 weeks from marathon. Decided to do 18K with 10K at tempo / half marathon pace of 3:55 min/km (6:18 min/miles). Was a stunning morning, clear blue skies and the harbor was a hive of activity as all the rowing clubs were out. Split the 18K into a 6K warm up, 10K tempo, and 2K cool down. Took about a K or so for the legs to fully loosen out but after that they were fine. Started the 10K tempo but a bit too fast, legs were mad for road again, had to rein them back a bit and settled into a nice comfortable pace. 10K was relatively easy, only had to work hard on the two short climbs and also when running into the wind in some sections. Very happy with the run as that time/pace would of got me a 10K race PB 6 months ago! Fitness has really come on.

6K - 4:45 min/km (7:38 min/miles) - 142bpm - 78%
10K - 3:53 min/km (6:15 min/miles) - 170bpm - 93%
2K - 4:48 min/km (7:43 min/miles) - 155bpm - 85%

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Tuesday|rest||||||||||
Wednesday|recovery|11K|5:13|8:23|57:25|128|70%|156|9.8|289|1.23
Thursday|MLR|19K|4:46|7:40|1:30:33|139|76%|158|10.0|275|1.33
Friday|recovery|8K|5:14|8:25|41:58|132|72%|156|10.1|290|1.22
Saturday|tempo|18K|4:16|6:52|1:17:01|158|86%|161|9.9|275|1.45
Sunday|LSR|27K|4:43|7:35|2:07:17|139|76%|159|10.1|277|1.34



Sunday - 27K LSR
Forecast was rain for the evening so plan was to get up early and out before the rain but that didn't happen, didn't head out till about 11! As per usual broke it up into progressive sections. First section was tougher than should of been due to strong wind. The HR data below shows it as the second faster section the HR is near the same! Thou the forecast was rain in the afternoon the rain came early. Got a good soaking at the start of the second section but at least I now had the wind behind me to give a friendly push and dry me off. This was the first time in ages I ran with music. I rarely do it anymore but I'm getting bored of the same routes so needed something to keep me going. Really made a difference as the time flew. Started the 3rd and final section and the rain began to start again thou not as heavy this time. Luckily I taped the nips earlier this morn! Coming towards the end of the section I upped the pace for the last mile as just wanted to get home and watch the F1. Overall a nice easy run, bar the wind at the start. Big toe not an issue at the moment which is good. See Jebuz has taken a Strava CR off me this morning, will have to get that back after the marathon!

9K - 4:59 min/km (8:01 min/miles) - 133bpm - 73%
9K - 4:47 min/km (7:42 min/miles) - 137bpm - 75%
9K - 4:22 min/km (7:01 min/miles) - 148bpm - 81%

P&D 55-70 - week 16 summary
Goal: 92 KM
Ran: 88 KM
Ran a total of 115KM in the calender week as pushed last weeks LSR out to Monday this week. Body and legs feeling great, . Can't wait for the big race now in 2 weeks. The weird pre race dreams have started thou.

jebuz

viperlogic wrote: »

See Jebuz has taken a Strava CR off me this morning, will have to get that back after the marathon!

NEVER! :P

viperlogic

jebuz wrote: »

NEVER! :P

Haha, I still have the anti-clockwise one but doubt for long!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|GA|11K|4:45|7:38|52:19|139|76%|158|10.2|287|1.34
Wednesday|Recovery|6K|5:12|8:22|31:19|127|69%|158|9.9|284|1.21
Thursday|VO2max|13K|4:32|7:17|59:01|144|79%|159|9.6|273|1.38
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||



P&D 55-70 - week 17

Tuesday - 11K General Aerobic with 8x100m strides
Yikes, winter is here, what a change thou we have been blessed all summer I guess. Nice easy 11K with 8x100m strides.

Wednesday - 6K recovery
Wasn't sure I was going to get this one in with the lashing rain but saw a break and went for it. Was going to do my usual route around the Mahon walk but due to the lashing rain and spring tide it was flooded so headed off towards Passage.

Thursday - 13K with 3x1600m
High spring tide wasn't until around 7pm so headed off around my usual loop thou just in time as the water was half way across the path already. Did 5.5K easy and then into the 3x1600m with 800m recovery at planed pace of 3:35 min/km and then 1K warm down. First and second ones were easy but during the 3rd I rounded a corner to find a car doing a 3 point turn which I nearly ran into! Lost a bit of time here and just couldn't get it back.

1600m - 5:41mins - 3:32 min/km
1600m - 5:44mins - 3:35 min/km
1600m - 5:55mins - 3:41 min/km

Getting closer to marathon day :eek::eek::eek::eek::eek: