My Log on the Run

Murph_D

Terrific pacing - must be as flat as they say! Nice going.

Dubgal72

Nice work, you. It takes control and discipline to stick to your plan

diego_b

Good work and very nice run!

Younganne

great catching up with you again yesterday, well done on resisting the temptation to push on and get out of the heat. Yes i was a tad happy!!;);)

Kennyg71

Well done Niclely paced, well exacutedd plan.

Mrs Mc

Nicely done

jake1970

Singer wrote: »

Job done! What races (if any) will you be doing between now and DCM?

The plan has 2 tune up races at 4 weeks and 2 weeks out from the marathon. The races are scheduled for Saturdays with a long run the following day of 17 and 16 miles respectively. I will drop the race at 4 weeks out for a 20 mile run mainly because the 12 week plan is light on long runs. If I can find a 10k race on the 15th of October I will do it, if not I might just do a time trial or maybe a parkrun which wouldn't be ideal because the tune up races are supposed to be between 8 and 15k.

jake1970

Murph_D wrote: »

Terrific pacing - must be as flat as they say! Nice going.

Thanks D. Apart from a bit of a bump around mile 8 it is a flat route.

jake1970

Mrs Mc wrote: »

Nicely done

Kennyg71 wrote: »

Well done Niclely paced, well exacutedd plan.

Younganne wrote: »

great catching up with you again yesterday, well done on resisting the temptation to push on and get out of the heat. Yes i was a tad happy!!;);)

diego_b wrote: »

Good work and very nice run!

Dubgal72 wrote: »

Nice work, you. It takes control and discipline to stick to your plan

Thanks folks, I am really happy out how the race went on Saturday. Once I had the 12 miles done I couldn't resist speeding up and I actually enjoyed passing loads of people:). I would be delighted if I could hold that pace for full marathon but sub 3:15 is still the goal.

tang1

Nice going L, you looked very comfortable in the photos I seen of you which is always a good sign.

jake1970

tang1 wrote: »

Nice going L, you looked very comfortable in the photos I seen of you which is always a good sign.

Thanks B, first time ever that I don't look wrecked in race photos.

jake1970

This week is a busy week with real life stuff getting in the way so I have decided to use my buffer week. So I will run when I can and try to keep the legs ticking over but I will get out for at least a 18 mile long run at the weekend. Next week I will be back on plan.

Monday
8 miles @ 8:19 m/m General Aerobic with 8x100m strides
Just a few niggles after the weekend but nothing to be concerned about. I have an appointment for the physio on Friday, that should be fun:)

Tuesday
5 miles @ 9:17 m/m recovery

snailsong

Nice to meet you at the weekend. You're going very well, sub 3:15 seems well within you and maybe even a bit conservative.

jake1970

snailsong wrote: »

Nice to meet you at the weekend. You're going very well, sub 3:15 seems well within you and maybe even a bit conservative.

Nice to meet you too.
Training is going well at the moment and I am feeling strong so maybe the target will change. I do tend to err on the side of caution with regards to the marathon but I do know that this will have to change if I want to someday run a sub 3 marathon.

jake1970

DCM Buffer week: 40.9 miles

Friday
5.3 miles @ 8:43 m/m
I wasnt expecting to get a run in on Friday so this was a bonus.

Saturday
18.6 miles @ 8:27 m/m LSR
After a quite enough week running wise this was a lot tougher that I thought it would be. There was no fancy progression run today it was just a case of getting this done. I had a large glass of Mooju and a dip in a cold bath immediately after to aid recovery.
Splits
8:36
8:31
8:32
8:33
8:29
8:25
8:22
8:28
8:29
8:19
8:26
8:23
8:21
8:25
8:35
8:20
8:27
8:31
8:27

Sunday
4 miles @ 9:15 recovery.

So thats my buffer week used up hopefully it will all be plain sailing between now and the start of the marathon. The week ahead is quite a tough one and it is the highest mileage week in the plan.

jake1970

Monday
6 miles @ 9:07 m/m recovery with 6x100m strides

Tuesday
LT session
12 miles @ 7:33 m/m with 7 miles @ HMP
Splits for LT session
6:51
6:51
6:53
6:54
6:57
6:52
6:58
I am not really sure what my LT pace is, P&D say it can be from 10 mile to half marathon pace. I have never run a 10 mile race and the last time I raced a half was just over a year ago and the pace for that was 6:45m/m. Macmillan calculator gives me a range of 6:51 to 6:59 from my last 5k race which was at the end of June so I decided to go with that trying to stick to the faster pace as best as I could. I was happy enough with how this went, mile 5 was the most undulating mile and the last my I was just fooked. I am not sure as to whether I ran this at my true LT pace but it was still a very tough session and it will surely stand to me.

jake1970

Week 7 of 12: 55.1 miles

Thursday
5.1 miles @ 9:16 m/m Recovery
Completely meh run, didnt want to be doing this but got it done.

Friday
12 miles @ 8:13 m/m MLR
Complete contrast to yesterdays run, I loved every minute of this even though it was very windy out it still felt effortless.

Sunday
20 miles @ 8:21 m/m LSR
Splits
8:39
8:36
8:40
8:34
8:32
8:28
8:26
8:28
8:24
8:25
8:22
8:28
8:25
8:25
8:03
7:59
7:58
8:00
8:01
8:01
So with this week being peak mileage week in the plan and Fridays run going so well I was full sure that I would be in for a tough day with this long run. Well I needn't have worried because this went well and I even managed to up the pace to MP + 10% for the last 6 miles. I took 2 gels today just to get used to them again in prep for the marathon when I will probably use the same fueling strategy as last year and take 4 gels during the marathon.

yaboya1

Everything looks to be going well L.
What are you targeting in DCM? 3:10?

Mrs Mc

jake1970 wrote: »

Week 7 of 12: 55.1 miles

Thursday
5.1 miles @ 9:16 m/m Recovery
Completely meh run, didnt want to be doing this but got it done.

Friday
12 miles @ 8:13 m/m MLR
Complete contrast to yesterdays run, I loved every minute of this even though it was very windy out it still felt effortless.

Sunday
20 miles @ 8:21 m/m LSR
Splits
8:39
8:36
8:40
8:34
8:32
8:28
8:26
8:28
8:24
8:25
8:22
8:28
8:25
8:25
8:03
7:59
7:58
8:00
8:01
8:01
So with this week being peak mileage week in the plan and Fridays run going so well I was full sure that I would be in for a tough day with this long run. Well I needn't have worried because this went well and I even managed to up the pace to MP + 10% for the last 6 miles. I took 2 gels today just to get used to them again in prep for the marathon when I will probably use the same fueling strategy as last year and take 4 gels during the marathon.

Very consistent splits on the long run J well done.

jake1970

yaboya1 wrote: »

Everything looks to be going well L.
What are you targeting in DCM? 3:10?

The initial target was a sub 3:15 but I am thinking now that 3:10 could be within reach. If I can get 3 more solid weeks in before the taper I will give it a shot.

jake1970

Monday
5 miles @ 9:32 m/m Recovery
The legs were not in great shape after yesterdays long run so I took it nice and easy.

Wednesday
8 miles with 5 x 600m @5k pace(6:22m/m) VO2max session
paces for the reps
6:25
6:23
6:13
6:18
6:14
This I feel is probably the easiest of the VO2max sessions but the tired legs at this stage of the training make it a little tougher. My pacing was all over the place but it still felt like a satisfactory session. I took 2 min recovery between each rep.

Thursday
11 miles @ 8:17 m/m MLR
A handy run in typical unpredictable Irish weather. I started out in glorious sunshine all be it a bit breezy, got half way around and I got soaked in a heavy downpour of rain and by the time I got home the now gale force wind had me dry again.

Younganne

Similar weather conditions on my run Yesterday L, what was worse for me was if I'd stayed on one side of the park I'd have avoided the rain, but not the wind!! Irish weather you've got to love it!!;)

jake1970

Week 8 of 12: 49 miles

Saturday
20 miles @8:15 m/m LSR
The plan for this weekend called for a tune up race on Saturday followed by a 17 mile long run on Sunday but as I am following a 12 week plan which only has 2 long runs of 20 miles I feel that another 20 mile long run would suit better at this stage.
Splits
8:43
8:37
8:35
8:37
8:33
8:28
8:27
8:24
8:24
8:22
8:16
8:24
8:21
8:05
7:57
7:55
7:57
7:52
7:53
7:13
Jake jrs soccer match was called off Saturday morning so this gave me the chance to get this run done and dusted before lunch. My legs were feeling a bit tired this week but by Saturday they were feeling better probably due to the fact that this week wasnt the toughest of weeks training wise. The plan for this week was the same as last week, to start out easy and finish strong. Everything think went to plan and I finished with the last 7 miles at PMP+10% or better with the last mile at PMP.The PMP mile felt very fast:eek:. I took 2 gels during the run again today.

Sunday
5 miles @ 9:20 Recovery
Up early for this as little Miss jake had her first cross country race later in the morning. Not much to report only that the legs were fairly stiff after yesterdays run. As for little Miss jake she ran well after a slow start and passed loads of people but she was very nervous at the start and had to be convinced to run but she said she really enjoyed it after.

Chartsengrafs

Great to see you're keeping the consistency up. That's most of the hard work behind you!

jake1970

Chartsengrafs wrote: »

Great to see you're keeping the consistency up. That's most of the hard work behind you!

Hopefully I can keep up the consistency till the 30th and that will mean that I have reached the start line fit and healthy and ready to give the marathon my best shot. Sure what more do I need ? oh yeah........Plenty of luck!:)

jake1970

Tuesday
10 miles with 4 x 1200m @ 5k pace VO2max session.
Session abandoned on the second rep:(. The first rep(6:23 pace) went ok but I was really working hard, the second rep I was working way to hard from the start and if I was working this hard now how I was I going to do 2 more reps? So I gave up and just done the 10 miles @ 7:55 m/m. The legs are a bit fatigued at the moment but I don't think that was the problem today. If I am not in the right frame of mind for this type of session then they usually don't work out well. It is the first session that I haven't completed in this training cycle so its not something I am worried about.

Wednesday
11 miles @ 8:22m/m MLR
I had to bring this run forward a day because I wont have time to get it done on Thursday.

Like a lot of people who are training for DCM, this weekend will be my last long run of this training cycle. A local Running and Tri club have organised a 20 mile run for this Sunday so I think I will do this as it will be a change from running my usual route even though the route looks like it could be a bit challenging. The club will have water stations and marshals along the route even though its not a race, there is a charge of 10 euros but all money raised goes to the Irish Cancer Society. As its the last long run I will be treating it as a dress rehearsal for DCM so it will be on with my DCM gear and I will be implementing my fuelling plan also. The plan is to run it as a progression run finishing with a few miles @ PMP.

healy1835

jake1970 wrote: »

As its the last long run I will be treating it as a dress rehearsal for DCM so it will be on with my DCM gear and I will be implementing my fuelling plan also. The plan is to run it as a progression run finishing with a few miles @ PMP.

Any particular plan as regards the progression splits? You've done well to get this far with all the sessions intact.....

jake1970

healy1835 wrote: »

Any particular plan as regards the progression splits? You've done well to get this far with all the sessions intact.....

something like
5 @ PMP +20%
5 @ PMP +10%
5 @ PMP+ 5 %
5 @ PMP
Any thoughts on this?

Enjoy Manchester and the fight.

healy1835

jake1970 wrote: »

something like
5 @ PMP +20%
5 @ PMP +10%
5 @ PMP+ 5 %
5 @ PMP

Yeah that seems like a nice progression. I'd be doing something similar but not sure if I'll have 25% of the run @PMP. Have a couple of small niggles at moment and I'll be doing 34k which I've never done before, so I'm more concerned with getting the 34k in the legs than anything else. So maybe PMP +5% will be as fast as I'll get up to. Will start to look forward to Manchester when I have the run out of the way

jake1970

Week 9 of 12: 51.9 miles

Thursday
5.5 miles @9:11 m/m Recovery

Saturday
4.5 miles @9:16 m/m Recovery
Not much to report about these 2 Recovery runs.

Sunday
19.9 miles @ 7:43m/m LSR
Splits
5 @15%(8:20)
8:25
8:32
8:22
8:19
8:19
5 @10%(7:59)
7:55
7:51
7:52
7:52
7:54
5 @5%(7:37)
7:35
7:35
7:34
7:34
7:33
5 @MP(7:15)
7:14
7:12
7:18
7:12
7:12
This was my last really long run of this training cycle so I opted for something a little different. I usually run on my own and nearly always the same route so when I heard that the Kildare Town Running and Tri club where hosting a 20 mile run for charity I decided to sign up. The plan for this was to run it as a progression run in 5 mile sections @ mp+20%, mp+10%, mp+5% and the last 5@ mp.
The weather conditions this morning were just about ideal for running hopefully they will be the same in 3 weeks time. We headed off at 10 o clock and very quickly the group of runners spread out, I was finding it hard to stay at the slower pace so I made a change to the plan and decided to run the 1st section @ mp+15%, I was feeling comfortable at this pace but hoping that I wouldnt regret it later. After about 3 miles I had ended up running on my own and that continued for the next 9 miles:eek: so much for running in company. By mile 12 I was starting to catch and pass other runners and this continued till the end of the run, progression runs are great:). I am really pleased at how this run went, at no stage did I feel under pressure and hopefully thats a good sign. I treated this as a dress rehearsal for DCM, no problems to report there and I took 3 gels during the run(I will take 4 in DCM) Kudos to Kildare Town Running and Tri club for hosting this event, for a non chipped timing run it had everything that would would expect at any big race.