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marathon blues

  • 01-11-2015 7:24am
    #1
    Registered Users, Registered Users 2 Posts: 246 ✭✭


    So after months of training dcm is finally over. Strangely enough running 6 nights a week and countless miles on tired legs with aches and pains I actually miss this feeling as I knew I was working towards a goal of a sub 3hrs marathon. Sadly I didn't reach my goal in dcm it wasn't my day did I train to hard not enough did I eat enough in the days leading up to it was it to windy questions al rambling around my head last few days. The marathon started of fine although the plan to run it wit 4 lads I'd trained wit didn't happen between not finding each other in the crowds before and when we eventually did we were Al at different points of the race al driving for sub 3hrs al running different paces. I coasted through first 12miles feeling fine was evening saying to myself the winds not to bad what's everyone goin on about. I reached mile 13 on course although my gps watch was a bit of telling me 1 27 but according to course markings I passed through half way 1 hrs 28 59. I was ahead had planned a 89 minute first 13miles anyway I drove on took the right turn at dolphins barn got a lift from the crowd by the time I reached our lady's hospital I glanced at the watch my pace was dropping wind in my face panic sets in.i put my head down carried on. Come mile 15 16 my worst fears came the 3hrs pacers were passing me my 3 running companions s among them looking comfortable my legs were shot my race is over goin through my head by them time I reach terenure the easy part of the course I had in my head sub 3 was gone a target for another day. Last 10 miles was not pretty running suffering cramp in my hamstring I vowed just finish just finish the new goal. The feeling crossing the line of dejection was surreal I should be happy to complete a marathon knock 1 hrs 5 min of my pb but no I wanted sub 3hrs. I paused my watch took my medal got a taxi straight home. Reflecting on the experience IL take one positive last I ran 4 hrs 24 this year I ran 3 hrs 20 it's progress. The days afterwards have had me feeling low to be honest I look to the next challenge Manchester marathon April the 10th looks a possibility


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Comments

  • Registered Users, Registered Users 2 Posts: 1,685 ✭✭✭Darren 83


    First of all that's a fantastic result, second you didn't have a great race it happens to every runner at some point. I didn't get the result I wanted last DCM so will be training a lot longer for it for my next marathon. Chalk it down to experience and learn from it.


  • Closed Accounts Posts: 71 ✭✭Finglas Flier


    That still sounds like a great time. Our head some times doesn't take into account the huge effort our legs and body have just made!! That is a brilliant increase in your PB.....and some times when you wake up on race day...well your just not in the mood for it!!!
    It happens.
    But don't feel blue about it. Most people after running any marathon feel a bit down after the race because it has taken so much of their time in the previous months...
    It's natural....

    No question, you will learn from DCM and be in better shape for Manchester.....
    Good luck and go easy on yourself....you did great... :-)


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    Best of luck with the training Gosh - like you already said, you've made huge progress since last year - sometimes we don't quite appreciate that kind of progress until someone else points it out - so more of the same kind of progress will leave you in a pretty good position !

    It might be an idea to list out your PBs on other distances so people get an idea of the bigger picture, you'll get plenty of advice along the route to your next marathon here ( if you want it of course).

    Looking forward to seeing how you go


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Thanks ye iv had a strange year looking over it lots of highs and some lows to iv improved my 10km pb from 39 15 to 37 38 this year and also my 5km pb from 19 30 to 17 38 this year I got a pb in a half marathon in march ran 1 hrs 28 but Iv ran faster in training runs since just havint ran a half marathon yet to beat it officially . I am looking at it as an experience IL be in a lot better shape come mile 15 the next time I run a marathon come spring staying injury free


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Just thought I'd log my training the last 2 weeks. I ignored a lot of advice about resting for 7 days or more after the marathon. I felt ok so I took 3 days rest and was just doin short 4 mile runs the rest of the days and felt good. Al week iv been considering doin a pkrun was leaving it til the last minute to decide only wanted to do one if I could run well. I woke up yesterday feeling fresh so I laced up the runners and headed to griffeen valley parkrun the warm up went well had a good chat with other runners about there marathon I wasn't the only one who had a bad day I felt good. So the clock hits 9 30 race starts we take the first corner and I'm in the lead this wasn't my plan was ment to be holding back just had to go wit it was no goin backwards now. At about 1km mark the voice came in my head your legs are heavy u won't maintain this I shut it out been honest carried on came 1st and ran 17 51 was pleased wit the time so soon after the marathon.the plan this week is to gradually increase the miles bit of speed work Tuesday goin to target the jingle bell 5km to run sub 17 min hopefully. I booked manchester marathon Friday so iv a good training plan to look forward to things on the up again.


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  • Registered Users, Registered Users 2 Posts: 1,620 ✭✭✭ultrapercy


    gosh123 wrote: »
    Thanks ye iv had a strange year looking over it lots of highs and some lows to iv improved my 10km pb from 39 15 to 37 38 this year and also my 5km pb from 19 30 to 17 38 this year I got a pb in a half marathon in march ran 1 hrs 28 but Iv ran faster in training runs since just havint ran a half marathon yet to beat it officially . I am looking at it as an experience IL be in a lot better shape come mile 15 the next time I run a marathon come spring staying injury free

    There is something very wrong in your marathon training if you failed to break 3 hours off those 5 and 10 k pbs.I would have predicted a solid 2.50 off your 5k and 2.55 off your 10k. I imagine your endurance is poor. You probably train too fast and don't have the base for the longer distance. Even your 10k is weak compared to your 5k. If you post some details of you training leading up to DCM it would give a clearer picture.It's very common for runners to believe faster is better in training but it's not really. If you get a chance post a sample of your training because I have a suspicion some very minor adjustments would lead to big gains.


  • Registered Users, Registered Users 2 Posts: 10 denisander


    that is interesting


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    Good to see you back at it Gosh ( and ignoring advice as always :pac::pac:), be interesting to see how things shape up for you leading up to Jinglebells


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    ultrapercy wrote: »
    There is something very wrong in your marathon training if you failed to break 3 hours off those 5 and 10 k pbs.I would have predicted a solid 2.50 off your 5k and 2.55 off your 10k. I imagine your endurance is poor. You probably train too fast and don't have the base for the longer distance. Even your 10k is weak compared to your 5k. If you post some details of you training leading up to DCM it would give a clearer picture.It's very common for runners to believe faster is better in training but it's not really. If you get a chance post a sample of your training because I have a suspicion some very minor adjustments would lead to big gains.

    Ye I know my 10km pb doesn't match up to my 5km pb I ran the 2 pb s in September the 10km one early September 5km pb late September feel I could improve on both now. My typical week before dcm was Monday 5 miles Tuesday speed work with the club usually reps ranging from 10 min reps to 20 min towards the end of the training cycle. Wednesday would be a 7mile run Thursday 13miles wit some mp pace Friday rest day Saturday be a tempo run 4 miles flat out with the club long run Sunday 7 30 a mile. The plan worked for others just not for me on the day


  • Registered Users, Registered Users 2 Posts: 1,620 ✭✭✭ultrapercy


    gosh123 wrote: »
    Ye I know my 10km pb doesn't match up to my 5km pb I ran the 2 pb s in September the 10km one early September 5km pb late September feel I could improve on both now. My typical week before dcm was Monday 5 miles Tuesday speed work with the club usually reps ranging from 10 min reps to 20 min towards the end of the training cycle. Wednesday would be a 7mile run Thursday 13miles wit some mp pace Friday rest day Saturday be a tempo run 4 miles flat out with the club long run Sunday 7 30 a mile. The plan worked for others just not for me on the day

    The long run was a little fast I'd say. Sub 3 is 6.51 pace so 7.50 to 8.50 should be your long run pace for the most part with mp segments and finishes included. The rest of your training looks fine apart from the 4 mile tempo which you say was flat out. Tempo should be controlled and no faster than 10 mile race pace otherwise you are racing rather than training. If you were doing the tempo flat out it definitely took away from your marathon. Apart from that your training looks solid and results will reflect that next time out. Becarefull now to recover and build again rather than over reaching for pbs and digging a hole for yourself. Your a way better marathon runner than 3.20 and if you have patience you will prove it.


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  • Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen


    ultrapercy wrote: »
    The long run was a little fast I'd say. Sub 3 is 6.51 pace so 7.50 to 8.50 should be your long run pace for the most part with mp segments and finishes included.

    This is a key part of marathon training that people miss over and over again. Long runs too fast..I stopped running with people who were doing 8 min mile long runs for the marathon, they couldn't break 3:45 in previous marathons.


  • Registered Users, Registered Users 2 Posts: 1,620 ✭✭✭ultrapercy


    This is a key part of marathon training that people miss over and over again. Long runs too fast..I stopped running with people who were doing 8 min mile long runs for the marathon, they couldn't break 3:45 in previous marathons.

    Ya it's a very common and understandable mistake. I mean why wouldn't faster be better ? It's only with experience you begin to realise that gains from slowing down. I did it myself for a long time and actually found it harder to maintain the slower paces than the faster ones, it required more discipline .It's a trap a lot fall into.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Thanks ye looking back some of my long runs were maybe a bit to hot I was pushing it instead of takin it easy the tempo session on a Saturday is a club session I was only following there guide lines.thanks for the feed back IL definatly look over my training plan for manchester and be doin things differently.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    My training log for the week. sunday Monday was both 6 mile runs. Tuesday night I was back doin speed work 3/600s 40 seconds rest between reps 4min rest after a set we done 3 sets felt ok finished strong maybe a little to fast as I found out later in the week. Wednesday night I ran 7miles followed by 6 miles Thursday evening rest day friday. Usually on most saturdays I'd do a 4 mile tempo wit the club or a pkrun after tasting victory in griffeen last week I decide IL give tymon a lash. So I jumped on my push bike of to tymon I went little did I know I was soaked head to toe from the cycle to tymon I was cold and wet not a good start to the morning the rain persisted as I warmed up but I felt ok by 9 30 start of the run. The first 3 km went ok there was 2 lads ahead of me running a fast pace I was averaging 3 30 a km I was content not to push on come km 3 - 5km though I felt it in the legs I had no bounce no sprint finish first thought came to mind I ran to hard on Tuesday I came home in 18 07 not a spectacular time still a course pb though 9 seconds quicker than my last run there. Next time I plan a pkrun IL take the Tuesday session handy so I can do myself justice on the day still llearning IL steer clear of pkrun s now til mid December focus on training and cross country race Nov 28th jingle bell 5km Dec 5th.


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    Good week under the belt there Goshie - what were your splits for the 600s?


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Duanington wrote: »
    Good week under the belt there Goshie - what were your splits for the 600s?

    First 2 sets of 600s was controlled enough was averaging 2 min or just under a rep. The final set of 3 reps I put the foot on the gas 1 min 57 1 min 53 1 min 47 for the 3 reps really pushed it I felt good have to learn to hold back in sessions a bit. These reps done on the firhouse Rd makes it a slight bit harder firhouse Rd yep duanington back on my favourite road training already 😊


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    gosh123 wrote: »
    These reps done on the firhouse Rd makes it a slight bit harder firhouse Rd yep duanington back on my favourite road training already 😊

    :pac::D:pac:

    Good to include the paces\splits in your sessions G - I find it useful to track progress\lack of progression over time ( looking at the same session x months ago or whatever). It also gives people the chance to give a bit feedback


  • Registered Users, Registered Users 2 Posts: 2,151 ✭✭✭aero2k


    Hi Gosh,

    My reaction to your 5 and 10k PBs was exactly the same as ultrapercy - you should be capable of a much faster marathon, so it does appear that endurance is lacking. I would also agree with UP and RQ that slow running is important - where I'd diverge is that I don't think long runs have to be slow; you can fit in a lot of slow running on short days, warm-ups and cool downs etc.

    I'm sort of the opposite of you in that my 5 and 10k PBs have always been slower than my marathon, relatively speaking. Apart from one marathon with perfect splits, and a few where I crashed and burned, many of my marathons have featured a gradual slowdown from 30k onwards. In my case I fixed this by following a program with lots of fast running and a max run length of 16 miles.

    That's not to deny the truth of what UP and RQ said above - on any week slow miles would be 60-70% of my weekly total total - just to point out that there are many ways to skin a cat. It's all about balance, but it is important to note that if you want to go fast, then you have to do that in training. Going slow a lot of the time gives you the aerobic fitness to go fast when you need to.

    You've probably figured this out already, but you're not 20 min away from a sub 3 marathon. 2 or 3 min too quick in the first half can easily lead to losing 10-20 min in the second half.

    Best of luck.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    aero2k wrote: »
    Hi Gosh,

    My reaction to your 5 and 10k PBs was exactly the same as ultrapercy - you should be capable of a much faster marathon, so it does appear that endurance is lacking. I would also agree with UP and RQ that slow running is important - where I'd diverge is that I don't think long runs have to be slow; you can fit in a lot of slow running on short days, warm-ups and cool downs etc.

    I'm sort of the opposite of you in that my 5 and 10k PBs have always been slower than my marathon, relatively speaking. Apart from one marathon with perfect splits, and a few where I crashed and burned, many of my marathons have featured a gradual slowdown from 30k onwards. In my case I fixed this by following a program with lots of fast running and a max run length of 16 miles.

    That's not to deny the truth of what UP and RQ said above - on any week slow miles would be 60-70% of my weekly total total - just to point out that there are many ways to skin a cat. It's all about balance, but it is important to note that if you want to go fast, then you have to do that in training. Going slow a lot of the time gives you the aerobic fitness to go fast when you need to.

    You've probably figured this out already, but you're not 20 min away from a sub 3 marathon. 2 or 3 min too quick in the first half can easily lead to losing 10-20 min in the second half.

    Best of luck.

    Thanks looking back on my training I'd say I didn have enough easy runs al my easy pace was 7 30 a mile that's Wat I had in my head was easy for me see now it was maybe a mistake. I agree on ur point fast runs of 16 miles in length any mp sessions I done was done over 13miles I was found wanting a bit come mile 15 marathon day I will do longer mp paced runs in my plan for manchester. I'm hoping to put it down as just as lack of experience running marathons and learn from it its was my 2nd marathon both didn go to plan hopefully be 3rd time lucky come manchester in April thanks for the tips.


  • Closed Accounts Posts: 469 ✭✭RuMan


    gosh123 wrote: »
    Thanks looking back on my training I'd say I didn have enough easy runs al my easy pace was 7 30 a mile that's Wat I had in my head was easy for me see now it was maybe a mistake. I agree on ur point fast runs of 16 miles in length any mp sessions I done was done over 13miles I was found wanting a bit come mile 15 marathon day I will do longer mp paced runs in my plan for manchester. I'm hoping to put it down as just as lack of experience running marathons and learn from it its was my 2nd marathon both didn go to plan hopefully be 3rd time lucky come manchester in April thanks for the tips.

    My 5k/10k's are smilar to you, ran Sub 3 in 2nd marathon this year down from 3:45. I was going to do Dublin last year but skipped it in the end and focused on getting my half time down 1st as felt i lacked endurance and my mileage was too low. Ran a spring marathon this year. What sort of mileage were you doing for Dublin? Just upping the mileage worked for me.


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  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    RuMan wrote: »
    My 5k/10k's are smilar to you, ran Sub 3 in 2nd marathon this year down from 3:45. I was going to do Dublin last year but skipped it in the end and focused on getting my half time down 1st as felt i lacked endurance and my mileage was too low. Ran a spring marathon this year. What sort of mileage were you doing for Dublin? Just upping the mileage worked for me.

    I was averaging about 74 miles max a week Saturday and Tuesday would be high intensity work 4 mile tempo saturday and another club session on Tuesday night usually 20 min reps /2 wit 4min intervals rest of my runs would average 7 30 a mile every second Thursday I'd do a mp pace 13 miles. Maybe it was endurance I was lacking I felt fine on my long runs though running at 7 30 a mile and al other sessions hoping to run sub 3 by spring. How did u do improving ur half time


  • Closed Accounts Posts: 469 ✭✭RuMan


    gosh123 wrote: »
    I was averaging about 74 miles max a week Saturday and Tuesday would be high intensity work 4 mile tempo saturday and another club session on Tuesday night usually 20 min reps /2 wit 4min intervals rest of my runs would average 7 30 a mile every second Thursday I'd do a mp pace 13 miles. Maybe it was endurance I was lacking I felt fine on my long runs though running at 7 30 a mile and al other sessions hoping to run sub 3 by spring. How did u do improving ur half time[/QUOTE

    Half came down from 98 to 82 and then 79 in lead up to the marathon.
    When was your previous marathon ? If there wasn't a long time between the 2 , u've made a lot of progress and probably arent doing much wrong. What was your mileage like prior to the most recent plan ? What would you put the 1 hour + improvement down to ? If you've been training like you did for years then it might be worth making major changes but if it's only 1 marathon cycle then it's quite likely you'll continue to make progress with some of the small changes in pace on long runs suggested already.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    RuMan wrote: »
    gosh123 wrote: »
    I was averaging about 74 miles max a week Saturday and Tuesday would be high intensity work 4 mile tempo saturday and another club session on Tuesday night usually 20 min reps /2 wit 4min intervals rest of my runs would average 7 30 a mile every second Thursday I'd do a mp pace 13 miles. Maybe it was endurance I was lacking I felt fine on my long runs though running at 7 30 a mile and al other sessions hoping to run sub 3 by spring. How did u do improving ur half time[/QUOTE

    Half came down from 98 to 82 and then 79 in lead up to the marathon.
    When was your previous marathon ? If there wasn't a long time between the 2 , u've made a lot of progress and probably arent doing much wrong. What was your mileage like prior to the most recent plan ? What would you put the 1 hour + improvement down to ? If you've been training like you did for years then it might be worth making major changes but if it's only 1 marathon cycle then it's quite likely you'll continue to make progress with some of the small changes in pace on long runs suggested already.

    My first marathon was dcm 2014 I didn really train for it I done a couple of half marathons and 1 18 mile run and thought I'd be grand I was using races as training remember doin a 10km a couple of days beforehand not wise. I'd only picked up running from March of that year to looking back I should never of entered dcm I got caught up in the hype of it though and it was a painful 4 hrs 24 a lot of things went wrong on the day. This year iv had a more structured plan I was doin well running on my own was improving but come April I joined a running club were Iv made good progress iv had bad days to had bad runs in Fingal 10km 39 min and r n r half 1hr 29.i was struggling to adapt to the extra miles not that I'd admit it at the time after a chat wit the coach we moved my plan around so I had 2 easy weeks late August ramp the miles back up September. It worked I felt fresh al of September I ran blessington 10k 37 38 and then terenure 5km 17 38 al while following my marathon training plan.i felt good in the lead up to it looking back IL definatly be cutting back on the speed work 4 weeks before goin into my next marathon before dcm up until 1 week before I was doin 2 speed sessions a week IL take it easier before manchester


  • Closed Accounts Posts: 469 ✭✭RuMan


    gosh123 wrote: »
    RuMan wrote: »

    My first marathon was dcm 2014 I didn really train for it I done a couple of half marathons and 1 18 mile run and thought I'd be grand I was using races as training remember doin a 10km a couple of days beforehand not wise. I'd only picked up running from March of that year to looking back I should never of entered dcm I got caught up in the hype of it though and it was a painful 4 hrs 24 a lot of things went wrong on the day. This year iv had a more structured plan I was doin well running on my own was improving but come April I joined a running club were Iv made good progress iv had bad days to had bad runs in Fingal 10km 39 min and r n r half 1hr 29.i was struggling to adapt to the extra miles not that I'd admit it at the time after a chat wit the coach we moved my plan around so I had 2 easy weeks late August ramp the miles back up September. It worked I felt fresh al of September I ran blessington 10k 37 38 and then terenure 5km 17 38 al while following my marathon training plan.i felt good in the lead up to it looking back IL definatly be cutting back on the speed work 4 weeks before goin into my next marathon before dcm up until 1 week before I was doin 2 speed sessions a week IL take it easier before manchester

    Who ever is coaching u in the Club is doing a good job, i'd continue following their advice as they'll know more about you then anyone here. If u continue i'd be surprised if u dont get Sub 3 next time out based on other results and your improvements to date. Best of luck with it and in Manchester.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Training log. Sunday 8 miles could feel the wind picking up for what would be a tough week for running weather wise 8 miles was at about 7 35 a mile pace. Monday evening I was down for 6 miles I felt good averaged 7 10 a mile enjoyed the run. Tuesday. Hurricane barney was in full tilt the wind was wicked I had a club session 3/800m wit 40 seconds between reps 3 sets 4min recovery between each set. The session was tough averaged 3 min a rep running into the wind 2 min 40 wit the wind on my back I was glad to just complete the session felt it in my legs towards the end. Wednesday I had 7miles to do my legs were feeling it from the previous session averaged 7 40 a mile the wind was still hounding me every road I seemed to run up I was feeling tired to. Come Thursday night I was fine 7miles at 7 min a mile pace enjoyed the run. Saturday morning club session 6.1km tempo run felt good averaged 3 40 a km good session 22 28 followed by easy 10km home 5min a km feel I'm getting back into a routine now miles slowly building up by the week.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Training log from Nov 23 - 30th sunday 9 miles 7 30 a mile happy to see my long runs climb in milage it's funny but I actually miss the long runs from marathon training. Monday I was down for 6 miles. I was tired by the time I finished work the weather was terrible wind and rain like bullets hitting my face as I started of on my 6 miles as I battled the wind about 2 miles in I slipped ended up wit a nasty gash on my knee typical Monday this was not my day at al I carried on cut short my run to 5 miles didn see the point in playing the hero running around wit a cut knee. Tuesday. I usually have a club session but with a xc race the Sunday I gave it a miss for a 4 mile run instead pace was about 7 min a mile nice leg loosened. Wednesday. I ran 7 miles my new runners arrived gave me a bit of a spring in my step averaged 7 10 a mile. Thursday . 6 miles on the plan but something wasn't right 2nite I'd a dull pain in my knee al day hoping it was just a niggle I went for my run anyway . I was fine for about 2 miles then my knee started to ache panic sets in injured I can't be sweating again twice this week I cut short my run head home completed 5 miles. Fri - sat I decided to rest my knee wit xc dublin intermediates sunday didn stop me fretting worrying worse case scenario though. Sunday xc dublin intermediates 8 km race I awoke sunday morning to the noise of the wind thinking this wil be a hard slog today. It was my first xc race so al felt new to me I was buzzing a bit. Arrived early got a good warm up done. It was time we were on the start line some man shouting instructions which I could not hear due to the wind the gun goes and we're of. It almost felt like a sprint start I was like this is fast first 500 metres then things settled a bit.it was a 4 lap course so I knew I had to pace myself but I made the mistake of getting carried away wit the great support and the buzz of my first xc race by the 3rd lap I was slowing my legs been zapped of energy from the soft ground wind didn help either come the last lap I found had a bit more in the tank and finished ok I ran 32 51 came in 38th place as it's my first xc race I wasn't sure weather to be disappointed or happy wit that performance still not sure Wat to make of it. IL move on anyway jingle 5km saturday thank god iv a race lined up so soon to take my mind of dwelling on my performance in the xc. Oh and my knees fines that's a bonus I guess


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    "so I knew I had to pace myself but I made the mistake of getting carried away wit the great support and the buzz of my first xc race "

    I think most people do this in fairness, or at least most people I talk to who run XC always say their first mile is the quickest, every time

    Nice week - good to try out the XC AND the knee is fine!


  • Closed Accounts Posts: 1,306 ✭✭✭Myles Splitz


    gosh123 wrote: »
    It was my first xc race so al felt new to me I was buzzing a bit. Arrived early got a good warm up done. It was time we were on the start line some man shouting instructions which I could not hear due to the wind the gun goes and we're of. It almost felt like a sprint start I was like this is fast first 500 metres then things settled a bit.it was a 4 lap course so I knew I had to pace myself but I made the mistake of getting carried away wit the great support and the buzz of my first xc race by the 3rd lap I was slowing my legs been zapped of energy from the soft ground wind didn help either come the last lap I found had a bit more in the tank and finished ok I ran 32 51 came in 38th place as it's my first xc race I wasn't sure weather to be disappointed or happy wit that performance still not sure Wat to make of it. IL move on anyway jingle 5km saturday thank god iv a race lined up so soon to take my mind of dwelling on my performance in the xc. Oh and my knees fines that's a bonus I guess

    Just after putting two and two together,I see the easy run paces are still as hot as ever :D;). Good to see you logging here man. Definitely coming on nicely in terms of fitness over the past few months.

    Given it was your first XC race that's a very good performance and it will stand to you going forward. You guys as a team packed pretty well yesterday.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Just after putting two and two together,I see the easy run paces are still as hot as ever :D;). Good to see you logging here man. Definitely coming on nicely in terms of fitness over the past few months.

    Given it was your first XC race that's a very good performance and it will stand to you going forward. You guys as a team packed pretty well yesterday.

    Thanks ah there slowly getting slower my easy runs 7 30 7 40 a mile usually now still trying to bring it down the pace for easy runs. Ye there's a good group of us around the same level making steady progress. I see use were unlucky not to clinch 3rd missing out by 4pts. Superb run by ur self by the way


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  • Closed Accounts Posts: 1,306 ✭✭✭Myles Splitz


    gosh123 wrote: »
    Thanks ah there slowly getting slower my easy runs 7 30 7 40 a mile usually now still trying to bring it down the pace for easy runs. Ye there's a good group of us around the same level making steady progress. I see use were unlucky not to clinch 3rd missing out by 4pts. Superb run by ur self by the way

    Seems to be just looking at year on year progression in the club,

    Thanks happy enough with it alright nice way to cap off the mud season.Yeah we were a little shy on depth in the team but sure these things happen.

    Best of luck next week I think it's the type of course that will suit you so hopefully a nice PB.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    after the xc the sunday I felt ok Monday carried on as normal ran 6miles that evening about 7 30 a mile. Tuesday. usually a club session but with doin xc sunday and jingle bell 5km Saturday I gave the speed session a miss for 5 miles. it was very windy I averaged 7 40 a mile into the wind I did let lose and run one of the miles a 6 30ish a mile wit the wind . Wednesday. I ran 7 miles enjoyed the run about 7 miles around Tallaght. Thursday. I was flat out with the kids at stevie gerrards book signing so got home late still got 4miles in at 7 40 a mile and abit of core work. Friday rest day.
    Saturday jingle bell 5km. were do I start wit the weather not ideal the wind was very strong. I arrived early enough start my warm up could feel the force of the wind but I still felt confident of putting in a decent run. at the start line and were of so I thought we were false start grrrr more standing around now have to wait on everyone to be called back.eventually we get started first km goes ok hit 3min 33 and was thinking that's not a bad base to work of then we take the left turn towards mtjoy rd about wooshh the wind kicks in I sway side to side trying to use felo runners as wind shields I prob lost time doin this I did 2nd km 3min47 panic no I was thinking I can still make it up and sneak a pb.we turned left at mt joy rd about and again felt the ful force of the wind I was hoping for a bit of a break make up time no chance 3rd km I hit 3min 46 I was thinkin if I at least creep under 18min il be happy I put the head down battled the wind 4th km I hit 3min 40 and the final km downhill I recorded 3min 22 crossed the line 18 06 ye I didn't even record a sub 18 5km I think I can blame the conditions today on that still a good session in the end. but its left me feeling a little robbed I'm already on the look out for my next 5 10km race were I can run a time I feel I deserve. aware 10km has crossed my mind might give it a lash


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    training log sunday December the 6th 10 miles on my plan finally back into double figures in miles on my longruns. Monday. just 6 miles on the plan easy pace 7 40 a mile. Tuesday. club session 2x15min reps lacthate threshold pace 3 min recovery between reps. the session was done on the firhouse rd so averaged 3 50 a km running up it a bit to fast coming back down averaging 3 31 a km ran just over 4 km for each rep. Wednesday. 7 miles ran at about 7 40 a mile. Thursday.after much thought and a chat wit my coach I decided to do the aware 10 km I know maybe the fast session on Tuesday maybe wasn a good idea wit doin a 10 k but decided to give it a lash anyway Thursday night easy 4 miles 7 40 a mile. Saturday dec 12th aware 10 km as I awoke to look out the window I could hear the rain I cancelled my plans to cycle to the race and got a lift. although the rain was absolutely bucketing down it was reasonalbly calm wind wasn't an issue just trying to keep warm and dry before the race was. I went into this feeling confident of a good run I decided to set of sub 37 min pace 3min 40 a km and I was goin well actually enjoyed running through the huge puddles on the course and the rain of course. I hit about the 3.5km mark I knew there was a hill coming as we climbed back up from fury glen were the lake was I was fine running up the sharp hill but the km between 3n4 after the climb I struggled to get back to 3min40 a km my calfs felt heavy almost felt like shaking them out. I pushed on its a 2 lap 5km course I got back on course despite the hill hicupp but I knew it was coming up again small voice in my head sayin u might not even pb today or run sub 38 I checked the watch I was averaging 3min 48 at about 7km I just stuck my head down and dug deep hit the hill again lost another 20 seconds that's 40 seconds that dam hill took of me I got my act togethere anyway to finish in 37 44. maybe in the future il start doin hill reps but il still take some positives from today oh and I missed out on a pb by 7 seconds always next time. sunday. 11 miles legs were a bit soar to be honest averaged 7 30 a mile glad to have it done and chill out for the day.


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    That's a great week under the belt GOsh, well done.

    Nice to see you racing well again..you're back knocking on the door!


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Training log. Dec 21st. Bit busy wit the Xmas period forgot to update this my last week's running is as follows. Monday 6 miles about 7 30 a mile . Tuesday was a club session which I could not attend due to kids awards ceremony I got out late to do it afterwards. The session was 5/3 min 10km pace 1 min easy between 300s / 2 4min recovery between the two sets. Session went ok although I set of the fast first 2 300s I slowed a bit as the session went on due to tiredness and maybe running it on my own instead of been wit club mates.wednesday was a tired 6 miles my legs were feeling it averaged about 7 40 a mile was glad to get home.thursday I done 8 miles enjoyed the run legs were ok went a little to fast not much averaged about 7 20 a mile. Friday rest day. Saturday xc training wit the club training for the xc masters I went down and done the session although I can't run due to my age 30 years old. It was a windy morning the coach had a 1km lap set out in the local park we ran 7 laps at hard effort was a good tough session averaged 3 min 55 a km over 7 km the wind was ab absolute killer in the session good to have it done. Sunday 12miles iv been found lacking in races wen it comes to taking on hills seem to be losing to much time. So decided to take in some mountains on my lSr up around kiltipper area was a tough run running up the mountain anyway grand coasting back down IL add more hills drags to al my runs from this week on I averaged 7 min 25 a mile on the run . IL try update this more often in future


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Monday 21st Dec. My legs were a bit tight and soar after my xc session and hill run the weekend I opted to slow the pace on my 6 mile run about 7 45 a mile enjoyed the run although my legs did ache. Tuesday 22nd is usually a club session but wit work commitments and a planned xmas shopping trip I wasn't goin to make it so I done the session on my own. I was tired by the time I got home about 9 in the evening it was tempting to just do an easy 5mile but I opted not to I done the club session 20 min at lactate threshold pace 4min interval 12 Min at 10km pace. It was like the running gods were against me it took Wat mist of been 10 min for my garmin to connect while I jogged up in the the Rd keeping warm til I could start the session beep my watch goes about time I can start. I set of along a 5km route I used to do once I opened up the legs I felt fine in the back of my mind I was thinkin least the next rep is only a 12 minute one other than been slowed crossing Rd s etc the 20 min rep went well the splits were 3 min 44 km 3 38 km at this stage I said to myself it's not a race slow down 3rd km 3 min 47 4th km 4min 02 5th 3 min 52 covered about 5.3 km over the 20 min. I enjoyed the 4min interval actually sayin to myself wow 4min is a long time I was eager to get the other rep done I set of legs felt a bit jaded but completed the rep 1st km 3 44 2nd 3 47 3rd I had to stop for a dam traffic light 4 07. IL enjoy a few easy runs till Saturday now thinking of doin a pkrun


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  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Saturday 26th December pkrun griffeen valley went ok other than a slip I had at 3 km crossing the grass which was frustrating I was goin well averaging 3 30 a km til the slip never recovered ran 18 20 should of been a pb. I stormed of didn even hand my bar code in after words had to remind myself it was only a pkrun later in the day these things happen. Sunday 28th 13miles I got new runners as a present adidas galaxy they felt a little to good on this run I felt great averaged about 7 min a mile over the 13miles to fast for lsr I know but least I burned of the Xmas turkey n desserts a little quicker. Monday 6 miles about 7 40 a mile legs were tired slowed it down. Tuesday 5mile about 7 20 a mile. Wednesday 7miles averaging 7 03 a mile. Thursday rest day. Friday tom brennan 5km. Race conditions seemed ok apart from the wind I kept sayin to myself it's not to bad keep positive. The race started well first km 3 24 I shout to a club mate a little fast we slow it to 3 35 a km well when we hit Chesterfield Rd we'd no option to slow the pace the wind was tough running into I felt I was still goin well though 2nd km 3 35 3rd km 3 36 4th 3 37 I say to myself it's a difficult day with the weather km goin to run sub 18min at least good session. I was wrong I turn onto Chesterfield Rd and it felt like the wind got stronger again I put the head down dig deep about 100 m from the line my watch beeps 5th km 3 39 17 54 min I'm like wtf I see the finish line way ahead the finishing clock still ticking I run flat out to finish 18 10 I cross the line. Lesson I learned from today don't adjust my pace to my garmin ever again over 5km not sure if the course or my watch was of but a small bit of me is pissed of I have not run sub 18min got close to my pb of 17 40 in 3 attempts now I know the weather's not been on my side at al wit yesterday n the jingle bell 5km but I see other people doin it regardless the weather n strive to be like them. Always the next race hopefully I catch a break with the weather to


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    2016 TARGETS sub 17 15min 5km . Sub 36 30 min 10km. sub 29 min 5mile. Sub 1 hrs 22 min half marathon. Sub 3hrs marathon. Feel there al realistic goals to keep progressing is the main objective to.


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    gosh123 wrote: »
    t a small bit of me is pissed of I have not run sub 18min got close to my pb of 17 40 in 3 attempts now I know the weather's not been on my side at al wit yesterday n the jingle bell 5km but I see other people doin it regardless the weather n strive to be like them. Always the next race hopefully I catch a break with the weather to

    Would I be right in thinking your 3 attempts have been reasonably close together G?

    Also, those people you mention that are PBing, what is their schedule like racing wise?

    Just curious, you seem to go flat out at training and I wonder are you leaving those PBs out on training runs!


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Ye in the space of 4 weeks the 3 5km s were jingle bell griffeen pkrun n tom brennan 5km and I'd aware 10km sandwiched in there to. Sorry I didn't mean I knew people that were getting PBs in those races I ment there's still people running the times I wish to do regardless of the weather don't like using the wind as an excuse I'm a bit like a broken record last 4 weeks so I try not mention it to much. I agree some of my training is fast iv have cut back on a bit of the speed work wit the club last 4 weeks And do try keep my runs about 7 30 a mile which I agree hasn't been happening lately more like 7 15 a mile lately. My long runs are goin up in distance from today IL have a bit of company some of the lads running rotterdam marathon I'm doin manchester that wil slow me down on my lSr s . I agree maybe to many races lately but how are u to improve if u dont race (last time using this excuse) only for the weather I could be looking at things differently.


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    I wouldn't be worrying too much about it, thats quite a few races in a short space of time so its going to be harder to see any real improvement from one to the next...and the weather has been ****e , don't think that's a cop out at all, just the facts !


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  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Duanington wrote: »
    I wouldn't be worrying too much about it, thats quite a few races in a short space of time so its going to be harder to see any real improvement from one to the next...and the weather has been ****e , don't think that's a cop out at all, just the facts !
    No just back from a slowish 23 km averaged 4 46min a km took in the waterworks wit the club a lot slower than last week's lsr IL run more wit the club in the lead up to Manchester just to slow down my long runs.im down to run cross country saturday 6 km and then raheny 5mile I wouldn mind skipping the cross country focus on the training could be a good session though IL discuss it wit the coach. It's the bhaa cross country next week in cherry field not old enough for the masters in raheny sunday


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    gosh123 wrote: »
    No just back from a slowish 23 km averaged 4 46min a km took in the waterworks wit the club a lot slower than last week's lsr IL run more wit the club in the lead up to Manchester just to slow down my long runs.im down to run cross country saturday 6 km and then raheny 5mile I wouldn mind skipping the cross country focus on the training could be a good session though IL discuss it wit the coach. It's the bhaa cross country next week in cherry field not old enough for the masters in raheny sunday

    Sorry got the venue mixed up its in tymon the bhaa 4 mile cross country saturday. Cherry field is later in the month


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    MONDAY 4TH JANUARY 6 miles on the plan 7 30 a mile pace. TUESDAY speed session wit the club 6 miles rotating from 10km pace to mp pace every 800 metres I ran the session to fast as per usual didn feel like I was pushing that hard though cover the 6 miles in 38 25min was 3 min 42 at 10km pace 3 min 55 a km at mp pace to fast . WEDNESDAY 8 miles on the plan 7 30 a mile pace. THURSDAY 8 miles again on the plan miles increasing by the week slowly about 7 30 a mile pace. FRIDAY rest. SATURDAY decided to run tymon pkrun I cycled to the run I felt stiff warming up been honest I said to myself IL start slowish n try build from there. Run starts I find myself in 2nd place first km I let first place run of into the distance focus on my own pace. By 800 metres could see 1st place was slowing as I passed him I look around n see I won't have much compitition today as I passed the first km in 3 40 a km I was well in the clear by 2nd km I'd opened quite a gap 3 35 a km 3rd km 3 36 km I look around I have lead of about 250 metres I could afford to slow the pace 4th km 3 46 part of the reason I lost time to was part of the course was under water I say to myself as I dance through the water IL just settle for 1st place a times irrelevant today I didn kill myself over the last km didn see the point 3 55 think I ran 18 29 not sure results still not in I was over a minute ahead of 2nd in the end. I go over runs to much in my head even though I took the foot of the gas part of me says why did u do that that time should be better I don't no this running game drives me mad sometimes. SUNDAY 15miles on the plan again I treated myself to new runners and wit my club mates doin the masters I found myself rrunning the 15miles to fast I blame how good the runners felt watch was stuck on kms I ran 24.14km averaging 4 24 a km to hot I no for an lsr I'm planning on doin some of my lSr up to the hell fire club in the coming weeks so the hills will put manners on me.Monday 6 miles at 7 25 a mile.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    TUESDAY 12 January 1/ 20 min rep lactate threshold pace 3 min recovery followed by 15 min rep lactate threshold pace. Session went ok legs were a bit cranky warming but once the session started I was fine. It was a club session and a windy cold night. Paces for first 20 min was 3 58 km 3 55 km 3 46 km 3 37 km 3 22 km ran 5. 32 km over the course of 20 min. I'm aware I finished the session a little fast as a club mate told me slow down ur racing sound advice. 15 min rep went ok legs held up grand averaged 3 55 a km 3 58 a km 3 37 a km 3 37 a km cover 4 km over 15 07 minutes. A good session was glad it was over to.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Wednesday. 8Miles about 8 minute a mile I had a bit of company for part of the run helped slow my pace and take my mind of the cold bitter conditions.


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    gosh123 wrote: »
    I'm aware I finished the session a little fast as a club mate told me slow down ur racing sound advice. 15 min rep went ok legs held up grand averaged 3 55 a km 3 58 a km 3 37 a km 3 37 a km cover 4 km over 15 07 minutes. A good session was glad it was over to.

    And you listened? Wow, I'm impressed! ( nice session too)


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    Duanington wrote: »
    And you listened? Wow, I'm impressed! ( nice session too)

    Ye I get a bit carried away wanting to be up the front in session instead of actually getting any benefits from the session. Just have to start been a bit wiser on Tuesday nights.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    THURSDAY. 8Miles. was an eventful 8Miles as I left I looked out the window it's not raining IL just wear a long sleeve top no need for a jacket schoolboy error. About a mile into my run it began to snow it was ok first 4 miles wind was on my back actually enjoyed it. Then I turn to run home up the tallaght bypass my god it was cold running straight into the wind and snow bear grylls stuff ha ha I tried to alter my route to take cover from the wind eventually got home legs stiff and don't think I could feel my hands still was happy to get my run done. Averaged 7 15 a mile wanting to get home quickened the run a bit. FRIDAY. REST DAY


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    SATURDAY. tempo session wit the club in tymon about a 6.1km run we do 5 loops of the path beside templeougue club house plenty of drags in the loop good tough session. 1st km 3 40 min 2nd 3 48min 3rd 3 43min 4th 3 41.km 5th 3 44 km 6th 3 45 km. I enjoyed the session icentre on the paths and pedestrians slowed us a bit but happy enough wit it feel I'm coming into a bit of form keeping one eye on raheny as a race I want do do well in.


  • Registered Users, Registered Users 2 Posts: 246 ✭✭gosh123


    gosh123 wrote: »
    SATURDAY. tempo session wit the club in tymon about a 6.1km run we do 5 loops of the path beside templeougue club house plenty of drags in the loop good tough session. 1st km 3 40 min 2nd 3 48min 3rd 3 43min 4th 3 41.km 5th 3 44 km 6th 3 45 km. I enjoyed the session icentre on the paths and pedestrians slowed us a bit but happy enough wit it feel I'm coming into a bit of form keeping one eye on raheny as a race I want do do well in.
    Ice not icentre dam phone


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