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Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam
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viperlogic wrote: »Thanks. Will do London or Boston in 2016 as have a GFA time but otherwise yes, that is probably the end of my marathon career. Sub 3 was a bucket list item.
Plan now is to concentrate on 5/10K times. May join Leevale AC to help with that. Next bucket list item for me is competitive swimming. It going to be interesting as I have a fear of water but I do like a challenge!
Interesting! Fair play.. the odd ironman might further down the line so?
Im in a predicament as to whether I should concentrate on faster 5/10k first or go all out on for fast marathon first. I want to do it all
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Interesting! Fair play.. the odd ironman might further down the line so?
Im in a predicament as to whether I should concentrate on faster 5/10k first or go all out on for fast marathon first. I want to do it all
TBH, the training is near same bar the higher volume. Both have tempo, strides, intervals, easy, MLR/LSR's. Your 5K/10K time will improve doing the marathon training as you are getting fitter0 -
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Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||||
Tuesday|easy|8.25K|4:45|7:38|39:13|151|83%|160|10.3|283|1.32
Wednesday|rest||||||||||
Thursday|easy|5.25K|4:46|7:40|25:05|150|82%|158|10.3|287|1.32
Friday|rest||||||||||
Saturday|bike|17K|||||||||
Sunday|rest||||||||||
Saturday - 17K bike
Went out for a leisurely cycle with herself as she got a new bike. Forgot the full finger gloves so they nearly dropped off with the cold. Also as I wasn't going
at my usual solo pace ~32KPH but rather about ~18KPH I wasn't generating much heat and so body began to get cold also. Got home and had the best cup of tea ever!
Sunday
Was planning a 10 miler but picked up a chest injury moving furniture over weekend so even breathing is sore at times
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Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|Fartlek|5.25K|4:36|7:24|24:10|150|82%|159|9.4|285|1.37
Tuesday|rest||||||||||
Wednesday|race|10K|4:11|6:43|40:20|174|95%|161|10.5|264|1.49
Thursday|rest||||||||||
Friday|easy|8K|4:59|8:00|39:53|146|80%|157|9.9|285|1.28
Saturday|rest||||||||||
Sunday|race|6K|3:44|6:00|22:32|178|96%|161|10.3|242|1.66
Sunday - BHAA Mahers Sports 6K race
First proper race since Amsterdam marathon as couldn't really race in the Run in the Dark 10K on Wednesday this week. Very cold this morn so put the skins top and under shorts on thou after warm up took the skins top off and wore just the team singlet. Was talking to friends a bit too long so didn't complete my full warm up routine and cut the stretches a bit short. Start was delayed by 10mins so started to feel the cold again. Finally we were off. Start was down hill which is great for a start but you know you have to come back up it for the finish! After few hundred meters settled into my pace. This was a new race of which the first 1.5K was new but after that we joined the usual BHAA 4 mile Little Island course. From 1K to 2.7K it was a gentle pull of which there was a pack of 4 of us, one of which (blue singlet) I was determined to beat as we have had some friendly battles for the line in other races. Pace was dropping slowly from the continuous pull but that would come back in favor on the way back. After we reached the top of the pull there was a short fast down hill section where I was able to get my breath back but it didn't last long as we had another pull to deal with plus a headwind. I tucked in behind to gain some shelter. Once we finished that pull we turned for home and the headwind wasn't an issue. The pack weren't going as fast as I would of liked but maybe there were saving themselves for the final pull to the finish. I contemplated pushing on but there was no one ahead and we had another headwind section to go. At ~4.5K I moved towards the front of group and pushed a bit. Then rounded another corner to get away from headwind and hit the 5K marker. The pack was now stringed out as people began to push for home thou nothing crazy as there was that hill to finish. Had a quick look back and couldn't see the blue singlet close by thou knew he will be close. We hit the pull and I just went for it. In doing so passed a few runners. Got to the top and just wanted to puke but had another 150 meters to go. I kicked for the line thou not full out as from quick glance over the shoulder there was no one there. BUT about 50 meters to the line I heard a shout out "Go on EMC" and knew he (blue singlet) was reeling me in. Gave a little burst to keep him off and beat him to the line. Crossed the line in 22min 32 seconds for 36th place out of 404.
Looking back at it I could of gone a bit faster but I think I just wanted to keep the blue singlet in sight and also use the pack for shelter. Happy out thou with result. Really missed the buzz of racing. Have another race next week
HR Max from other short races was 183 but that hill pushed it to 185 today, hence wanting to puke at the top!0 -
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Day|Session|Distance|Pace K|Pace M|Time|HR bpm|HR %|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|13.6K|4:56|7:56|1:07:01|141|76%|157|9.6|288|1.29
Tuesday|rest||||||||||
Wednesday|rest||||||||||
Thursday|rest||||||||||
Friday|rest||||||||||
Saturday|race|10K|3:49|6:08|38:48|176|95%|160|10.2|258|1.63
Sunday|rest||||||||||
Saturday - Clonakilty Waterfront Marathon 10K
Another weekend, another race continues! Was going to be down this direction so signed up for the 10K, otherwise would of headed to Waterford for the half. Headed in to pick up my number and top on Friday eve to find that my bib wasn't personalized even thou I intentionally registered early to get that option! I see from Facebook I wasn't the only one also. I always put down medium when registering for the tech tops as they tend to be always on the large size. Not this time, the medium was like a compression top! Asked could I change it to a large and they said no. Can change it after the race if any left which is a fair enough point as is always a pain point for many races that size ordered is never available. While there, others were collecting their numbers also to be told their numbers hadn't arrived yet! WTF. I asked also where shall we park tomorrow and they said in the show grounds. A few alarm bells went off here, the car park is enclosed by the course so how are people going to leave eg those doing the 10K while the other races are still going on. Also, the shows ground is just a big field.... cars, field, winter don't go well together! Headed off down home for a savage dinner and a jebuz special of a cheesecake! Hey, it works for him each time!
Up early in the morning for breakfast and headed off to Clon. Got there for 8, race was at 9, well was ment to be! Parked in the field and as expected saw cars already stuck! Headed over to the hotel on the off chance I can swap my tech top for a large. No problem this time! While there I was trying to work out where were we all going to start as there was no signage other than the finish gantry. Headed back to my car to drop off tech top and start my warm up routine. While doing my warm up the MC over the PA started providing updates that the marathon will start first, then the half and then at 9:15 the 10K. Hmmm there is going to be traffic ahead. Finish warm up and dropped clothes back to the car. Decided against wearing my run gloves and hat as was all nicely warmed up. Headed over to start area and the MC kept repeating where for everyone to go if in the full, half or 10K but left and right means nothing to a crowd, sure left or right when facing what direction!! If they had signage there wouldn't of been the chaos. After awhile the MC started to use a reference of two green balloons! Had a chat with a few friends and did some more stretching. Started to wish I kept the gloves and hat on. It was freezing. Rather than queuing up behind the half runners as we were ment to I headed down the road to cheer the full runners on at the start. The full went off. Gary O'Hanlon looks like he is floating on air and makes it look effortless. He could do with a few hang sandwiches thou. Spotted a few other usuals. Next up was the half. Their start was down at the end of the road so they were walked down to that. We still all gave them a clap. Next up was us in the 10K. Like the half we were to be walked down the road. I was v cold by now so went off for a jog. It was around 9:15 and there was no sign we will be starting any time soon as once we got to the end of the road where the half started we found out we are starting further down the main road and they have to move the start gantry to there! After awhile it was set up and the runners made their way to the start. I was already down there as was doing a light jog up and down the road to try stay warm.
At 9:25 we were off. After a few hundred meters I had settled, 3 lads had headed off and I was in a group of 6. The first slight pull started, nothing major at all. At 1K we reached the top of that and then the decent started which was 1K long. Down this we started picking up the tail of the marathon and half runners but nothing major at all that interfered with our group and pace. Only slight annoyance was the low winter sun direct into our eyes and knowing we have to come back up that!! We passed Gary coming the other way, again flying/floating up the hill. At the bottom of the decent we then had 2K of flat before the next sharp pull. I stayed to the back of the group as they worked their way through the traffic which must of been hard with both the on coming runners and low sunlight into the eyes. At 4.2K we hit the sharp pull up to Inchdonny hotel. This knocked the wind out of me and I fell off the back of the group. I didn't worry too much as told myself I will get back to them on the return down the pull. Got to the turn around point and saw they had already made some considerable ground. Darn. Also, the turn around point was very confusing for those doing the full. No signage just a person shouting out where to go, that being full runners had to continue on....I think! Right, game on, need to real back in the group. Sun behind me so dont have that to deal with. But what I had to deal with was the traffic, ahhhh, I couldn't go full whack back down the sharp pull due to the traffic on both sides. I tried to run down the middle but several times had to side step or put on the brakes. It was like this for the remaining 5K. Battled through the crowds along the flat 2K. Got to the bottom of the hill I was dreading and just started pumping the arms to work my way up the hill. There was still traffic but not as much coming in the opposite direction so effectively ran on the wrong side all the way up the hill. Gary came flying down again and also saw Sergiu doing same, thou Sergiu was doing the half. Got to the top and just pushed on for the 1.5K to the finish. I was hoping to see some of the singlets from the group I started with but no luck. On the home straight had a quick look around to see if anyone was closing me in. Didnt see anyone thou was hard as was amongst a field of half and full runners also. Rounded the last corner to see the finish line and crossed the line comfortably in 38:48 and 9th place to see the guy in front of me was also doing the 10K. Ahhhh could of easily taken 8th. Oh well. Collect my medal, and had a chat with the lads from the group, they had all stringed out on the return. Had some black pudding also as was starving. Realized trying to leave now out of the car park would be crazy as the number of runners crossing the entrance so headed into the hotel for a massage. No niggles or cramps but no harm when its free! Watched a few runners come in and then headed to car to try and leave, which in fairness wasn't too bad, didn't have to wait too long for a gap in the runners to get out.
Overall happy enough with the run, wasn't a PB or a sub 38min which I would like to achieve before year end but it wasn't a PB course for me with the hill.
When I got home I saw on various social media outlets that Gary, Sergiu and others were sent the wrong way and hence did an extra mile! Gary missed out on an official PB because of this. What will RunClon say other than sorry which is not acceptable! My experience of this event as you can see is not great and I wont be returning, besides, the entry fee is crazy, €30 for a 10K and this is a for profit company, not an AC or charity. People say why enter if so poor and expensive, as above I entered as was in the area that weekend. But that I came 9th out of 750 with a 38:48 shows the standard of the field, there was v few club runners and more social runners. And don't get me wrong, there is nothing wrong with that but they will not get the mass of club runners the way it is being ran esp now sending some of Ireland's top distance runners the wrong way. Plus, the marathon course was out and back 8 times on the same stretch of road! Anyways, I've ranted enough.0 -
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viperlogic wrote: »Its nearly two months now since the Marathon and I've kept running since albeit much less volume, 100K a week down to ~30K, and I'm surprised how much fitness I have lost in that time. My HR is about 10bpm up for same paces. Have others experienced same or is the cold weather and wearing more clothes/layers a part of the reason why HR is also up?
I didn't do an awful lot between Berlin and Dublin, and have done even less since then. I'm averaging around 9:00min/mile at 132bpm at the moment, whereas I was hitting around 8:30min/mile at 125bpm back in July. So you're not the only one. But we deserve a break after all that training right? 0 -
I didn't do an awful lot between Berlin and Dublin, and have done even less since then. I'm averaging around 9:00min/mile at 132bpm at the moment, whereas I was hitting around 8:30min/mile at 125bpm back in July. So you're not the only one. But we deserve a break after all that training right?
Just looking at my Garmin Running Dynamic VO2Max numbers and the weeks prior to the marathon it was 61, now its 57 which were I was back in May :eek:
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