Milk & Honey

RegisteredMice

I’ve been reading training logs here for a long time and after reading some really inspiring stories, so I’ve decided to join and share my experiences!!

A little background:
I have very little distance running experience, I have completed 1 half marathon (1:48) and a couple of 10k’s (44:40 to 51:55).
My background is based solely on GAA. I’m a pure GAA-head (football and hurlin) but unfortunately as the years have progressed it’s been tougher and tougher to get better of tricky wing forwards!
Last year I retired at the tender age of 35.


Since then I’ve swapped the football boots for runners and along with a few mates decided to sign up for a marathon!!!
We (6 of us) have signed up for the Barcelona Marathon in March, 2017.


PB’s:
5k: No official time
10k: 44:40 – April 2014
half marathon: 1:48:30 – Sept 2016


Target’s for the coming 12 months:
half marathon: 1:44:59
marathon: finish without blowing up

A key thing is my marathon target.
Obviously I’d like to get a savage time, maybe under 4 hours, hey maybe even win the thing!
But honestly, all I want to do is run the entire thing at a pace I am able for. I’m going to disregard times and pace, and train solely on heart-rate (I’ve been reading up loads on it lately. Seems the bee’s knees!!)

A couple of weeks ago I did the LTHR and my result was:
Average HR for last 20mins: 173bpm
Distance for last 20mins: 4.4km

So my plan is to follow Hal Higdon’s program and marry that with training zones (based on LTHR results)
Link: http://www.halhigdon.com/training/51141/Marathon-Advanced-1-Training-Program

However, I’m going to alter it ever so slightly!!
Week #1: Skipped! I was running /cycling the Westport’s s2s.
CrossTraining instead of short runs on Monday & Wednesday’s.


Anyway … here we go!



UPDATE:
Apologies, I should have included a few extra details:
Age: 35 (and 1/3!)
Weight: 84kg
Height: 5.11”

Zones:
1 (recovery) --> 115 - 146
2 (aerobic) --> 147 - 157
3 (tempo) --> 158 - 165
4 (sub-threshold) --> 166 - 172
5A (super-threshold) --> 173 - 176
5B (aerobic capacity) --> 177 – 183
5C (anaerobic capacity) --> 184 – 192

As mentioned above, these zones are based on my LTHR result, and should change as I get fitter.
Hopefully I won't be hitting zone 5 too often!!!

This running malarkey is fairly new to me, so any comments, advice or slags are more than welcome!!

tang1

Best of luck with the log, like yourself heading to Barca in March.

RegisteredMice

tang1 wrote: »

Best of luck with the log, like yourself heading to Barca in March.

Cheers Tang1, i had seen you were doing it. As it happened, the Barcelona thread came just as we were thinking about it, when like yourself, none of us managed to get into London.

Best of luck with your training.
16 weeks til we hit the warm Spanish sun!! (hopefully not too warm though!!)

RegisteredMice

16/11/2016
Wednesday
I was actually planning to take this week off entirely after a touch of the flu the week before and the added strain of an adventure race in Westport.
But there was zero reason not to just start (plus i felt guilty as 3 other lads started), so out came the rowing machine for my first cross training session.

5 minutes warm-up;
3x
5 minutes in zone 3 (aerobic),
2 minutes in zone 2 (easy);
5 minutes warm-down.

And man this was tough.
I had never trained on the rowing machine like this before.
Felt the 5 minutes was too much ... would have preferred to be on the couch!!


17/11/2016
Thursday
Tempo day!

5 minutes warm-up
This run was a tempo run for 30 minutes in zone 4.
5 minutes warm-down.

Started off really well, but keeping within the designated hr zone was a struggle.
I have a garmin, so once I enter in the zone I want it beeps.
To be honest, it beeped that much I thought the battery might go!!

result:
30 minutes; 6.12km; average pace 4:54

Weather was wet and miserable.


18/11/2016
Friday – rest day

19/11/2016
Saturday

Not 100% sure what the craic is with the Saturday run, as a lot of my hr research was done myself.
Anyway, for the timebeen I’m assuming it’s the same as a Sunday (long run), which means in zone 2.

5 minutes warm-up
6 mile run in zone 2.
5 minutes warm-down

Similar to Thursday’s run, found it very difficult to start within the zone. Slowing down to a near stop at stages.
The pace was horrid slow, but felt I could go for weeks at that pace!!

result:
1st 3 mile: 27:35; average pace: 5:42
2nd 3 mile: 26:43; average pace: 5:31

Weather conditions were savage. No breeze, no rain.


20/11/2016
Sunday
long run day

5 minutes warm-up
11 mile run in zone 2.
5 minutes warm-down

Sunday was a super day, a little on the chilly side, but overall perfect.
One of the lads who has signed up to the Barcelona marathon joined me.
This was our first long run and both are trying to stay within the training zones, which is really difficult to do when guys are at different levels.
Anyway, we managed to get it done with a similar slow pace as the day before


result:
1st 5.5 mile: 50:15; average pace: 5:41
2nd 5.5 mile: 51:24; average pace: 5:48

Although I was absolutely starving after, there wasn’t a bother on me.
Legs, joints everything was fine.
Which is a big thing for me. Normally, I’d go out with the agenda of getting it done in record time. Only issue would be I’d be a crock for 2 days after!!


So, after week #1 done I’m feeling good.
Lets hope it continues!!

RegisteredMice

Monday 21/11/2016
This was supposed to be cross training day, but work commitments took over and I ended up working late. This therefore ended in a rest day.


Tuesday 22/11/2016
Not on my training plan, but decided to do interval training.
3 widths of a GAA pitch all out and recovery for 1 minutes (time to get back to the opposite side of the field)
3 widths = 260 meters X 10
results in seconds;
[64;61;61;60;58;59;59;60;59;58]
Total time: 35minutes (incl. warm-up/down)

Maybe its not the best kind of training for a marathon as the intervals aren’t all the long.
Might have to increase the distance eventually. But for the time been I think it’s one way of increasing my speed.


Wednesday 23/11/2016
Again similar to Monday it was supposed to be cross training, but turned out to be a rest day because of work.

Thursday 24/11/2016
30 minute tempo run in zone 3 (154-164)
Distance: 6.3 [km] // 3.9 [mile]
Average HR: 161
Average pace: 4.46 [km] // 7.40 [mile]
Total time: 40minutes (incl. warm-up/down)

Managed to get out at lunchtime, as really enjoyed this run. T’was still slippy underfoot in some areas, but got the put the foot down a bit. Heart rate monitor beeped a bit, but managed to keep it in check for the majority of the run.


Friday 25/11/2016
My official day off !!!


Saturday 26/11/2016
6 mile run in zone 2 (138 – 154)
Got a new Garmin watch and even though it was absolutely deadly. I cause me a bit of annoyance for this run!!
Totally my fault, but what should have been a 6 mile run turned out to be a 8 miler!
I was in the right zone, just distance was all over the place!!
5 min warm-up
8 mile
5 min warm-down

Results;
Average pace: 5.10 [km] // 8.19 [mile]
Average HR: 147
Total time: 70minutes (incl. warm-up/down)

Happy enough with the run, splits were all pretty even and I felt super comfortable running in the zone.



Sunday 27/11/2016
8 mile run in zone 2 (138 – 154)
Again, im blaming the garmin for my distance issues!!
This run turned into a 10 miler instead.
I’ve everything figured out, so these mistakes wont be happening ever again!!!

5 min warm-up
10 mile
5 min warm-down

Results:
Average pace: 5.18 [km] // 8.32 [mile]
Average HR: 151
Total time: 97minutes (incl. warm-up/down)


Although I’m in the right zones, I think I’m running too fast for the “long slow run”.
Heart rate probably should be at the lower end of the scale.
Overall the run was fine, last km though I was feeling niggles everywhere.
The week in general wasn’t the best where I missed out on two cross sessions. Running-wise I think I’m doing okay (self praise!!!) But that’s week #2 down and only 15 more until I hopefully hit the mean streets of Barcelona!!

I’ve the Waterford half next weekend, really looking forward to a few pints!!!
Waterford watch out!!!

snailsong

Best of luck with the log and the marathon.

You seem to be working this out yourself anyway but IMHO your training intensity is a bit high. The marathon is all about endurance, particularly ad this is your first one. One hard session per week is plenty, maybe too much. All your other runs can be at easy, conversational pace. 5:40/ km on your long run is not too slow. In fact 6:00/ km would be fine. Don't worry about developing speed. This will come naturally as the milage increases. Train too hard and you risk injury or burnout, 16 weeks is a big commitment.
Just my 0.02, feel free to disregard.
And good luck in Waterford.

RegisteredMice

snailsong wrote: »

Best of luck with the log and the marathon.

You seem to be working this out yourself anyway but IMHO your training intensity is a bit high. The marathon is all about endurance, particularly ad this is your first one. One hard session per week is plenty, maybe too much. All your other runs can be at easy, conversational pace. 5:40/ km on your long run is not too slow. In fact 6:00/ km would be fine. Don't worry about developing speed. This will come naturally as the milage increases. Train too hard and you risk injury or burnout, 16 weeks is a big commitment.
Just my 0.02, feel free to disregard.
And good luck in Waterford.

Thanks a million snailsong. I really appreciate the advice and you're totally right, i'm making a lot of this as I go along. I probably need to take a step back and follow the program!
Thanks again...

RegisteredMice

This was an absolutely disastrous week (well, kinda!!)


Monday 28/11/2016
Monday I woke up with a pain in my right knee.
The pain was located on the left hand side of my knee cap. With a notch of googling the recommendation of amputation! I decided to ignore this advice and rest it and hope for the best.

Tuesday 29/11/2016
rest

Wednesday 30/11/2016
rest

Thursday 31/11/2016
Went for a 5km run and knee was sore.
Wanted to go further but didn’t think it was worth it.
Pace was slow, with an average pace of 5:24 [per km]

Friday 1/12/2016
Plans for an epic session in Waterford were hit a massive blow when my wife wasn’t able to join me due to illness. So off I travelled by my lonesome (aww).
I didn’t know anyone else in Waterford so first port of call was to get a table for one and carb load!!
Went into a lovely restaurant called Bodega in the city. And would you guess, no pasta anywhere to be seen! No worries, I had the fishcake starter, rack of lamb with potato gratin, and the crème brulee dessert. Washed two with two glasses of merlot. And it was savage. 10/10
Strolled around the city which seemed to be buzzing.

Saturday 2/12/2016
Race day!!
Waterford half marathon
With race numbers sent out during the week there was no panic to get registered (great idea).
There seemed to be load of parking so I was totally stress-free heading down to the WIT sports campus.
Bladder emptied the only worry I had was how the knee would fair.

Before this race my pb was 1:48 (flatline 2016)
Taking that into considering, I stood between the 1:40 and 1:50 pacers on the start line with the thinking I’d run my own race. No looking at times or splits, just go out and do it.

10 bells the hooter sounded and with a huge cheer we were off...
Down the hill past the sports campus with spectators either side we were flyin it!

At the bottom of the hill, we’d be taking a left and heading for a roundabout and coming back past the campus. This probably doesn’t read well, but in fact it was great.
Everyone got to see the 5 leaders, who were bombin it and even after 3/4minutes were well ahead of everyone else.
But also gave the spectators another chance to wave and clap everyone off a second time… I thought it cool.

Mile #1
Started fast and initially the knee was fine, but after about a kilometre I felt I little twinge, probably around the same time I hit the first hill. Being from the flat midlands, hills aren’t something I care too much of!!
Time: 7:37
Average HR:150

Mile #2-6
Although the knee had a twinge, it was bearable and I felt good.
We went from the claboy, through to an industrial estate, across the cork to ballybeg and the crowds were great. Nearly every second one had a WAC cap on and I was dreaming of collecting mine and the finish line!!
Time: [8:09; 7:55; 8:03; 7:49; 7:49]
Average HR [161; 160; 160; 160; 162]

mile #6-12
Straight outta Ballybeg (there could be a movie in that title!) we were heading for the the Tramore rd. and within a couple of minutes the spectators were replaced by cattle and green pastures. Hard to image we were so close to Waterford city.
Had to ask myself, hows the knee? Surprisingly, the pain had gone. I’d ran it out or it was all in my head … either way I was buzzin!!
I can’t really call much from this other than I was shoulder-to-shoulder with a lad who was sporting the exact same top I had purchased from Elverys during the week!! If anyone reading this is looking for a voucher, use THANKYOU20 to get 20% off all items online!!
once we hit the Tramore rd, we ran for about 100m and turned towards the Dungarvan rd. This stretch of road was chronic. Potholes had been filled but the road was just really bad.
Mile #10 we hit an aul dawg of a hill. It was coming at the wrong time for a lot of people and I passed a good few walkers. Managed to get up it myself, but slowly!!!
Overall, I felt good and going by the heart rate I still had plenty in the tank.
Time: [7:58; 7:49; 8:01; 8:25; 8:18; 8:16]
Average HR: [164; 163; 163; 163; 164; 164]

Mile #12-13.1
With no knee pain or any aches worth mentioning, I was feeling good.
I saw the 12 mile marker and I said to myself, ‘lets give her socks’ so the foot went down and i bombed it to the finish line.
Time: [7:30; 0.41 (4:25 pace]
Average HR: [168; 178]


Race time:
1:44

A new PB for me!!
yay!!!:D


Learnings
I seen people horsing into energy gels. I seen one fella who’d a belt and 4/5 attached. I didn’t have any gels … maybe they could have helped??


Summary
Overall I couldn’t fault this event. Not cause of the pb, but the way it was executed. €25 well spent. The hat is deadly, something I’ll be sporting around the midlands for a long time to come!!
The crowds the supported everyone with cheers, claps and words of support, I’d like to say thank you.
To the team at Waterford AC who the organised the event. Wow. What an event! From the start by eliminating all the hassle of registering by posting out the numbers, to the race itself, to the after race party with those savage blaas!!! Well done.
It is definitely a race I’d recommend.

Kennyg71

Well done on pb, defiantly don't need gels for half marathon.

tang1

Well done on the PB, as stated no need for gels on a half. They don't make you any fitter.

Chartsengrafs

Strictly speaking lads you don't need gels for a full marathon either. But that doesn't mean to say that some people might not benefit from taking one or two. I do agree with the spirit of what you're saying however, you can't gel yourself to a better performance.

Murph_D

Nice going in Waterford. Enjoy the well-earned hat!