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|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|Recovery|8K|5:02|8:06|40:29|131|72%|157|9.3|282|1.26
Saturday|Recovery|10K|4:42|7:33|47:03|137|75%|155|10.7|287|1.37
Sunday|MLR|21K|4:43|7:35|1:39:27|137|75%|156|10.3|288|1.36



Friday - 8K recovery
Like other runs this week had to fit this inbetween the showers of rain. Saw a break and went for it only to be caught in a heavy shower half way into it. Tucked under a tree for the worst of it and then carried on. Probably a bit too fast for a recovery run but wanted to get home and warm as was soaked.

Saturday - 10K recovery with 8x100m strides
Nice easy recovery run with 8x100m strides towards the end. Legs were crying out to be let loose!

Sunday - 21K medium-long run
Plan was to get up extra early and do a dress rehearsal for next Sunday but didn't go to plan. Got up later than planed and headed out. Wore my gel belt with a few gels into to just make sure it sits ok and I get no unexpected surprises on race day as didnt train with one. For a week of easy mileage my legs felt the opposite, they felt like they had done 70 miles already. This was really getting to me and the run wasn't enjoyable at all. Don't know how many times I was nearly taken out of it also from kids on bikes and dogs on leashes deciding it would be good to cross your path all of a sudden! As per usual broke the run up into 3 progressive sections.

7K - 4:59 min/km (8:01 min/miles) - 130bpm - 71%
7K - 4:48 min/km (7:43 min/miles) - 135bpm - 74%
7K - 4:24 min/km (7:04 min/miles) - 147bpm - 80%


P&D 55-70 - week 17 summary
Goal: 69 KM
Ran: 69 KM
Was a great week until Sunday. Legs felt great and full of energy and dying to be let loose. Don't know what happened on Sunday, maybe the 3x1600 on Thursday had an impact, anyways, physio should make them feel like new today. Less than a week to go now :eek::eek::eek:

ThebitterLemon

viperlogic wrote: »

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|Recovery|8K|5:02|8:06|40:29|131|72%|157|9.3|282|1.26
Saturday|Recovery|10K|4:42|7:33|47:03|137|75%|155|10.7|287|1.37
Sunday|MLR|21K|4:43|7:35|1:39:27|137|75%|156|10.3|288|1.36



Friday - 8K recovery
Like other runs this week had to fit this inbetween the showers of rain. Saw a break and went for it only to be caught in a heavy shower half way into it. Tucked under a tree for the worst of it and then carried on. Probably a bit too fast for a recovery run but wanted to get home and warm as was soaked.

Saturday - 10K recovery with 8x100m strides
Nice easy recovery run with 8x100m strides towards the end. Legs were crying out to be let loose!

Sunday - 21K medium-long run
Plan was to get up extra early and do a dress rehearsal for next Sunday but didn't go to plan. Got up later than planed and headed out. Wore my gel belt with a few gels into to just make sure it sits ok and I get no unexpected surprises on race day as didnt train with one. For a week of easy mileage my legs felt the opposite, they felt like they had done 70 miles already. This was really getting to me and the run wasn't enjoyable at all. Don't know how many times I was nearly taken out of it also from kids on bikes and dogs on leashes deciding it would be good to cross your path all of a sudden! As per usual broke the run up into 3 progressive sections.

7K - 4:59 min/km (8:01 min/miles) - 130bpm - 71%
7K - 4:48 min/km (7:43 min/miles) - 135bpm - 74%
7K - 4:24 min/km (7:04 min/miles) - 147bpm - 80%


P&D 55-70 - week 17 summary
Goal: 69 KM
Ran: 69 KM
Was a great week until Sunday. Legs felt great and full of energy and dying to be let loose. Don't know what happened on Sunday, maybe the 3x1600 on Thursday had an impact, anyways, physio should make them feel like new today. Less than a week to go now :eek::eek::eek:

Wouldn't worry about the legs V, I felt exactly the same. You've all the hard work done.

TbL

viperlogic

Question time.... what pace to go out at or how to pace this smartly? Goal is sub 3

- Half marathon race (hilly) 6 weeks ago was in 1:23:33 (equates to 2:55:50* ~4:10 min/km)
- 10 mile race 4 weeks ago was in 1:02:13 (equates to 2:54:39* ~4:08 min/km)
- My MP run's have been at 2:55 pace which is 4:09 min/km and 6:41 min/miles <-- HR at 85% of max

*Of course the equates are McMillan calcs and are not gospel.

RayCun

I'd go out at 2.57/58 pace, 4.11/.12km
Give yourself a bit of room to cope with the unexpected, but conservative too, you can pick things up in the second half if you're feeling good

dublin runner

RayCun wrote: »

I'd go out at 2.57/58 pace, 4.11/.12km
Give yourself a bit of room to cope with the unexpected, but conservative too, you can pick things up in the second half if you're feeling good

Yeah, I would go along with this. Going through halfway, probably the most demanding half, in 1.29 (2.58 pace) should feel comfortable. Re-evaluate how you feel and take it from there. If feeling good you can make up a fair chunk of time if you run it smartly.

You are very familiar with progression runs so this should feel very natural. With this in mind I think using the marathon as a 26 mile progression run might be the way forward. In saying that, I have never ran a marathon in such a way but perhaps your training lends itself perfectly to such an approach.

opus

You could also just stick with the 3h pacers 'til ~20m and then decide from there what to do depending on how you feel.

viperlogic

opus wrote: »

You could also just stick with the 3h pacers 'til ~20m and then decide from there what to do depending on how you feel.

Mentally I would prefer to have some buffer minutes

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|||||||||||
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|||||||||||



P&D 55-70 - week 18

Monday - rest
Got my monthly physio rub down. Nothing too deep as race only few days away now :eek: thou there were a few oh jesus moments!

Tuesday - 11K recovery
Another evening of rain but the run had to be done. I don't normally run with a phone but was thinking I may need to do so in Amsterdam as I wont be able to find the misses afterwards etc. Popped the phone into high5 gel belt pouch and set off. Tried a few different locations and found a comfortable one after a while, will wear it again tomorrow when doing some MP miles just to make sure it doesn't interfere. Legs felt great, physio has worked her magic again. Did the 11K thou at easy pace rather than recovery as just wanted to get home and out of the rain. HR was a bit up due to pace and also wearing the boil in a bag jacket.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|rehearsal|11K|4:48|7:43|52:57|141|77%|159|9.7|278|1.31
Thursday|||||||||||
Friday|||||||||||
Saturday|||||||||||
Sunday|Race!||||||||||



Wednesday - 11K with 3K @ MP
Again had to get this in-between the rain showers. Was meant to be a dress rehearsal but no way was I going to wear my singlet in that weather! I did wear the gel belt again with phone in pouch to see how it sits when at MP. I set off and legs didn't feel the freshest, could of been slight aftereffect of the Monday rub down or my head is playing games again. Did 6.75K and then 3K at MP, was planning 4:10 pace but legs get into a nice rythem so I kept at it which was 4:06. I will have to be away more disciplined on Sunday. Finished off at a 1.25K cool down. Overall legs took a while to wake up, but the MP section felt comfortable thou you do question yourself how the heck am I going to do that for 42K in a few days. Had to slightly relocate the phone on the belt as thou fine at slow pace it was getting in the way at MP pace. Best to find that out now and not on race day.

6.75K - 5:07 min/km (8:14 min/miles) - 135bpm - 74%
3K - 4:06 min/km (6:35 min/miles) - 156bpm - 85%
1.25K - 4:53 min/km (7:51 min/miles) - 144bpm - 79%

Bahanaman

It might be a bit late for this viper but there's a youtube video showing how you can pin the gels onto the waistband of your running shorts.https://www.youtube.com/watch?v=NWkNXH2aUD8 I used this method of carrying them in Waterford this year and it worked a treat. I carried six no problem. You wouldn't know they're there at all and because they are close to the body they are warm. This means that even though they might taste even worse, they won't be as gloopy and will be easier to get down. I'll be doing the same in Dublin hopefully and I'll carry maybe seven this time as I was going through them for sport over the last six miles the last day!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|rehearsal|11K|4:48|7:43|52:57|141|77%|159|9.7|278|1.31
Thursday|recovery|8K|5:11|8:20|41:36|130|71%|156|9.6|284|1.23
Friday|||||||||||
Saturday|||||||||||
Sunday|Race!||||||||||



Thursday - 8K recovery
Not much to report only the usual phantom niggles. Just found out my gels are out of date! Must pick some new ones up tomorrow after work.

RayCun

Best of luck on the weekend, go get that club membership!

viperlogic

RayCun wrote: »

Best of luck on the weekend, go get that club membership!

Cheers RayCun. Really hope I get to join the club alright

yaboya1

Good luck on Sunday viper.
Plan should have you well prepared

viperlogic

yaboya1 wrote: »

Good luck on Sunday viper.
Plan should have you well prepared

Cheers yaboya1. As TBL says....TIT (trust in training!)

jebuz

Best of luck man, great training over the last few months. All the hard work is done so get your sub 3 and we'll see you down at Leevale soon?

FBOT01

Good luck at the weekend. I would agree with the TIT comment so wouldn't bother with the pacers as they may make a tit of it. You have pretty much done all your training solo and paced yourself so no need to change that now. Going through halfway in 1:29 or thereabout should have you well positioned for Sub 3 all else being equal. Keep it steady and if you are feeling strong by all means push on over the last couple of miles......most importantly ENJOY!!

viperlogic

jebuz wrote: »

Best of luck man, great training over the last few months. All the hard work is done so get your sub 3 and we'll see you down at Leevale soon?

Cheers. Not sure post marathon what my new goal is but I may be a more regular poster in the TDAR forum!

viperlogic

FBOT01 wrote: »

Good luck at the weekend. I would agree with the TIT comment so wouldn't bother with the pacers as they may make a tit of it. You have pretty much done all your training solo and paced yourself so no need to change that now. Going through halfway in 1:29 or thereabout should have you well positioned for Sub 3 all else being equal. Keep it steady and if you are feeling strong by all means push on over the last couple of miles......most importantly ENJOY!!

Cheers. I've decided to go out at 4:11 pace (~2:56:30) and assess as I go along and modify as necessary. No harm having some maths to keep the mind busy! Plus, if the heat does soar as forecasted then I will have some time in the bag.

viperlogic

Just made and printed a paceband, sweet jebus the size of it due to the race in KM, will have to make two separate ones or do every second K or else wrap it around my neck!

Duanington

Best of luck this weekend Viperlogic - really enjoy reading this log, hope it all works out

dublin runner

viperlogic wrote: »

Just made and printed a paceband, sweet jebus the size of it due to the race in KM, will have to make two separate ones or do every second K or else wrap it around my neck!

Yeah, make two! Nothing worse than trying to find your splits, especially late in the race. Can become a right pain (even harder when small). One less thing to distract yourself with.

Best of luck. A super training block behind you.

FBOT01

viperlogic wrote: »

Just made and printed a paceband, sweet jebus the size of it due to the race in KM, will have to make two separate ones or do every second K or else wrap it around my neck!

I did every 5k which was plenty of info for me.

AuldManKing

Best of luck this weekend. Enjoy the race and leave nothing out there!

Bahanaman

All the best Viper! You'll smash it!

viperlogic

Duanington wrote: »

Best of luck this weekend Viperlogic - really enjoy reading this log, hope it all works out

Cheers Duanington, glad you enjoyed the log.

dublin runner wrote: »

Yeah, make two! Nothing worse than trying to find your splits, especially late in the race. Can become a right pain (even harder when small). One less thing to distract yourself with.
Best of luck. A super training block behind you.

Cheers Dublin Runner.

AuldManKing wrote: »

Best of luck this weekend. Enjoy the race and leave nothing out there!

Cheers AuldManKing. Plan is to give it all alright

Bahanaman wrote: »

All the best Viper! You'll smash it!

Cheers Bahanaman

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|rehearsal|11K|4:48|7:43|52:57|141|77%|159|9.7|278|1.31
Thursday|recovery|8K|5:11|8:20|41:36|130|71%|156|9.6|284|1.23
Friday|rest||||||||||
Saturday|||||||||||
Sunday|Race!||||||||||



Friday - rest
Meant to do 8K recovery with 6x100 strides today but with that horrendous weather outside I decided to skip and just do stretches. Didn't see the point of getting absolutely soaked and cold.

Flight at 6am tomorrow morning so early to bed tonight and just stare at the ceiling!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|recovery|11K|4:54|7:53|53:48|138|75%|159|9.7|282|1.28
Wednesday|rehearsal|11K|4:48|7:43|52:57|141|77%|159|9.7|278|1.31
Thursday|recovery|8K|5:11|8:20|41:36|130|71%|156|9.6|284|1.23
Friday|rest||||||||||
Saturday|easy|4.5K|||||||||
Sunday|Race!||||||||||



Saturday - 4.5K easy
Did a nice easy run along the canel and into Vondelpark. Feeling v relaxed thou that could be all the passive smoke!!

yaboya1

Superb run this morning.
Very, very well done

SamforMayo

Massive running, huge congrats!