Ready for Derry 2016

moon madness

Hello there. Really enjoy reading the logs and the race reports here.

I was wondering is there any kind of pre - marathon training programme that would get me to late January, say 8 weeks.

Have done 3 marathons in the last 2 years and hope to make Derry next year. 3:58 is the pb but a long way off that at the moment, I did 5k lately in 27 minutes.

I am going to use the log as a way to motivate me as the weather definitely is not helping at the moment and late January seems a long way away.
Thanks for reading.

moon madness

Week 0 of 8.

Right, I have put a plan together.
8 weeks out of 10 to get to the 25th of January 2016, 3 runs a week.

Tues: 5k
Thurs:10k
Sun:10 mile.

All slow runs to start & hopefully as time goes on I can do something with the times. Might replace with 5 mile & 13.1 mile as well further down the line. The aim of the game is to run sub 25 min for 5k, sub 52min for 10k and sub 85 min for 10 mile by end of January.
If I can hit those times by then, it will be mission accomplished.
Will try a race or two if something suitable is on.

Baggirshorts

I hope all goes well for you moon madness.....staying injury free will be the best help you can get with your training.....
Good luck...

moon madness

My first plan wasn't working out so I changed the plan☺
36 runs now until end of January . 10 week plan

Week 1 of 10

Mon 5k 30:57
Tue 5k 29:55
Thur 5k 29:52
Sun 5k 29 :35
Avg weekly pace 9:39, 32 runs to go.
All slow runs, same flat town route.Today's weather was the worst that I have been out in this year. All runs before Christmas will be short ones and I will increase mileage after Christmas. It's great to be up and Running.

moon madness

Week 2 of 10

Mon 5k 28:49
Wed 4 mile 37:50
Sun 4 mile 43:09
Avg weekly pace 9:53, 29 runs to go.

moon madness

Week 3 of 10

Mon 5k 28:59
Thurs 4 mile 36:47
Sat 5k 28:36
Sun 5 mile 46:54

Avg weekly pace 9:17, 25 runs to go.

moon madness

Week 4 of 10

Wed 4 mile 36:23
Thurs 4 mile 40:40
Sun 10k 55:46

Avg weekly pace 9:20, 22 runs to go.

moon madness

Week 5 of 10

Thurs 4 mile 42:01
Fri 4 mile 40:51
Sat 4 mile 43:08
Sun 7 mile 70:50

Avg weekly pace 10:22, 18 runs to go.
I started this log by giving out about the weather. 5 weeks of non stop brutal weather has followed and I am halfway through 36 runs and running Christmas Eve, Christmas Day & St. Stephens Day!
All thanks to the Power of Boards.
I hope everybody is enjoying their Christmas and I wish ye all a Happy New Year full of running.

moon madness

Week 6 of 10

Tues 4 mile 41:20
Thurs 5 mile 46:45
Sun 7 mile 65:38

Avg weekly pace 9:36, 15 runs to go.

moon madness

Week 7 of 10

Mon 5mile 46.24
Tues 4mile 37:51
Thurs 5 mile 49:35
Sun 7 mile 66:23

Avg weekly pace 9:32, 11 runs to go.

moon madness

Week 8 of 10

Wed 5k 28:10
Fri 5 mile 46:23
Sat 5 mile 47:12
Sun 10k 58:11

Avg weekly pace 9:19, 7 runs to go.

moon madness

Week 9 of 10

Mon 4 mile 36:22
Sat 8 mile 78:20
Sun 8 mile 74:17

Avg weekly pace 9:27, 4 runs to go.
The 4 runs next week are 5k, 4 mile, 5 mile and 10 mile.
I will be going straight into 18 week marathon programme after that and it is the Hansons Beginner Method which is all easy running for the first 5 weeks. It'll just be more of the same with 91 miles the total for the first five weeks.
The last 9 weeks of easy (and not so easy) running has got me out the door and really got me looking forward to the marathon training.

Its hard to beat running for miles out on wet and gloomy Sundays.

moon madness

Week 10 of 10

Mon 5 mile: 49:25. Times went downhill after the first mile here. Really felt the effect of the two 8 mile runs of Sat & Sun.

Wed 4 mile: 36:16
Sat 5k: 27:33
Sun 10 mile: 94:07

Avg weekly pace 9:22. 0 runs left.

Well that's the 10 week block complete. It was a 10 mile 'Get Around' plan that I saw on the brilliant Cork Running Blog.
I am very glad that I did it as I had hit a major block when it came to doing any decent run and from struggling over 5k I am happy out at 10 mile now.
Next week is the first of 18 weeks marathon training. I haven't run any races since August last year so will do a 5k next weekend to see what Hanson says my target should be. I hope to break 26 mins but I think 25 is beyond me at the moment. For Block 1 of Hanson I will be counting down 91 miles over the first 5 weeks as per the programme.

moon madness

Week 1 of 18 Marathon Training

Thurs 3 mile @ 10:57 min/mile

Sat 5K race 24:32
Mile 1 @ 8:14
Mile 2 @ 8:08
Mile 3 @ 7:36

Sun 4 mile @ 10:01 min/mle

Remaining Mileage Block 1 = 81 miles.

Delighted with the 5k.

moon madness

Week 2 of 18

Mon 3 mile @ 9:25min/mile
Tues 3 mile@ 9:38min/mile
Thurs (am) 2 mile @ 10:50min/mile
Thurs (pm) 3 mile @ 8:57min/mile
Fri 4 mile@ 9:16min/mile
Sun 8 mile@ 9:21min/mile

Remaining mileage =58 miles Block 1

moon madness

Week 3 of 18

Wed 4 mile @ 9:29
Fri 4 mile @ 9:50
Sat 4 mile @ 9:12
Sun 5 mile race @ 8:37

Remaining mileage Block 1 = 41 miles

moon madness

Week 4 of 18

Tue 5 mile@ 11:08
Wed 4 mile @ 10:38
Fri 3 mile @ 10:04
Sat 10 mile @ 9:06
Sun 10k Race @ 8:22
Remaining Mileage Block 1 =13 miles

moon madness

Week 5 of 18

Mon 4 miles @ 11:11
Fri 4 miles @ 11:27

Block 1 complete. Bad flu cost me a few runs so hopefully will come right next week for start of Block 2.
Big step up for the next 5 weeks. Starting mileage 211 miles
Easy runs, Speed, Tempo and Long run.

moon madness

Week 6 of 18.

Skipped the week altogether as I was still recovering from sickness.
I am dropping a 41 mile week which leaves 170 miles over the next 4 weeks. Can't afford any more lost runs but hopefully I'll get a full week in next week and get back on track. Will be taking it slowly next week anyway.

Remaining Mileage Block 2 =170 miles

moon madness

Week 7 of 18

Mon 4 mile @ 9:04
Tues 8 mile @ 9:03
Thurs 7 mile @ 9:06
Fri 4 mile @ 11:14
Sat 6 mile @ 10:33
Sun 10 mile @ 10:09

Back in action again and really lucky with the weather. Full steam ahead now hopefully.

Remaining Mileage Block 2 = 131 miles.

moon madness

Week 8 of 18

Mon 4 miles @ 11:00
Tues 8 miles @ 8:55
Thurs 6 miles @ 9:12
Fri 4 miles @ 10:50
Sat 7 miles @ 9:01
Sun 13 miles @ 10:33

Remaining Mileage Block 2 = 89 miles.

moon madness

Week 9 of 18

Mon 8 mile @ 9:56
Tues 6 mile @ 8:57
Thurs 10 mile @ 9:23
Sat 6 mile @ 10:21
Sun 16 mile @ 9:56

Remaining Mileage Block 2 = 43 miles
I felt I made good progress this week but completely wrecked after it all. Had to cut a run just to get some rest. Hanson method seems tough going to me but the 16 miler was the longest I have run in nearly a year so I am getting there...I think. Entered Derry this week as well, half way through the programme now.
Another 40 mile + week awaits.

moon madness

Week 10 of 18

Mon 7 mile @ 10:56
Tues 5 mile @ 9:53
Wed 3 mile @ 11:04
Thurs 5 mile @ 10:00
Sat 6 mile @ 11:19
Sun 13 mile @ 9:58

Block 2 completed.
8 weeks left, I am changing some of the runs( I would have to go over the 16 mile long run) for Block 3 but mileage goal is 400.
Block 3 Remaining Mileage = 400

moon madness

Week 11 of 18
Tues 3 mile @ 11:13
Lost the rest of the week due to sickness

Week 12 of 18
Wed 1 mile @ 8:07
Sun 10 mile @ 10:14
Recovering for most of the week

Not ideal to lose 2 more weeks now but there are 6 weeks to go and I hope to get 4 good weeks in the next month and 2 week taper.
I will try and get the 20 miler in at the end of the next 4 weeks and build the long runs up every Sunday until then.

moon madness

Week 13 of 18

Mon 6 mile @ 9:13
Tues 10k @ 9:57
Wed 9 mile @ 9:23
Sat 4 mile @ 9:08
Sun 16 mile @ 9:14

The 16 miler has got me back on track I hope.
18 miles next Sunday all going well.

moon madness

Week 14 of 18

Wed 4 mile @ 11:37
Thurs 5 mile @ 8:12
Sat 8 mile @ 9:55
Sun 18 mile @ 10:14

18 miler was a slog but got through it. Might go for 1 more 18 miler in the next 10 days as the last long run.
Next Sunday will be 14 miles.

moon madness

Week 15 of 18

Tues 3 mile @ 11:20
Wed 6 mile @ 8:44
Thurs 8 mile @ 10:25
Sat 7 mile @ 10:42
Sun 16 mile @ 10:18

moon madness

Week 16 of 18

Tues 4 mile @ 11:45
Wed 8 mile @ 8:45
Fri 6 mile @ 11:13
Sun 14 mile @ 9:56

moon madness

Week 17 of 18

Mon 7 mile @ 10:30
Wed 6 mile @ 10:08
Sat 4 mile @ 11:03
Sun 6 mile @ 11:36

moon madness

Week 17 and 3/4's of 18

Mon 5 mile @ 10:09
Wed 4 mile @ 11:11
Sat 2 mile @ 12:09

All that is left now is the big one.
The training was broken because of missed weeks and now heat so no real time expectations.
I want to get to the start line, cross the finish line and enjoy the race. Looking forward to it.

Murph_D

I hear it's an excellent race, all the best!

moon madness

Managed to get under the 4:30 mark, really happy with it.
A fantastic marathon, double decker bridges, open roads, quiet country roads, woodland, parks, murals & the peace bridge across the Foyle River. The support was brilliant and the hill near the end is like a tour de france stage. The finish is a bit epic too
Top class organisation and they did everything to keep people cool including industrial sized blower sprinklers, hoses left out, water pistols, garage power washers, & sponges. I am sure I am leaving something out.
All in All I could not recommend it more highly. A couple of long pulls to watch out for in the first 8 or 9 miles but after that it's fair.
I hate the heat and I know it affects me so badly that I think I could spontaneously combust. Today I went slow and steady and I think it really worked for me as I began to feel comfortable around mile 18 even though it was getting hotter all the time. Thanks to all the 4:30 pacers on a super job. Great memories from today.
Best of luck to everyone running Cork tomorrow and in all the other races on. Hopefully the weather will be kind.

I nearly forgot about the medal. It's as heavy as a small manhole cover and about as big as one too!