The continuing story of a quack who's gone to the dogs

snailsong

Sunday 12/7
The plan was 17 miles with 14 miles @ marathon pace. I had not been looking forward to this. I never look forward to these sessions, if they go wrong it's a big blow to the confidence. Projected marathon pace is 4:20/k (3:03 or so) which is 7 minute miles.
Somehow I convinced myself that today would be warm and sunny. Arrived at the skatepark with a short sleeved tee shirt and my friends were kitted out with jackets, hats and gloves. Got out of the car and I realised why. I did 2k with the group and set off towards Murrisk at the foot of Croagh Patrick taking advantage of a slight downhill to start. The first few k were a struggle against a strong breeze (again) and some horrible cold squally showers. Whenever I looked at the watch I found I was off pace and soon I couldn't even read the watch with the rain:(. I decided to head back and look for a more sheltered route, following the coast road. I put in a few decent splits along here only slipping when another runner joined me and I had to slow to make my excuses before pushing on. After 10 MP k I was back at the car. I took on a gel and some water and of course checked the phone to see how tang was getting on in Barcelona. At this stage he was still doing well. I had him in mind throughout this run, picturing him running at a similar pace and effort as myself. Little did I suspect he was cursing the weather as well, we would gladly have swapped conditions I think:).
Anyway off I set again, through the woods and out the great western greenway towards Newport. More sheltered here and when I hit the greenway I developed a much more comfortable rhythym and hit all the splits in both directions. Despite the shaky start the average for the 23k at MP was bang on 4:20 at the finish. 4 more very slow km and back to the car. I wont list all the splits, they're on Strava, but the last 8 were all within a couple of seconds of 4:16 so happy out. Next time I have a session like this to do I'll look more closely at the weather and chose an appropriate route.
total 28.3k @ 4:34/k (inc wu and cd)

Weekly total 111.5k (69.3 miles)

Next week should be 68 miles. However Mrs ss is away for a few days so tricky to achieve once again.

snailsong

Its been a little while again, sometimes its like that..

Monday 13/3
Pilates followed by an easy 5k.
5k @ 5:35/k

Tuesday 14/3
Did a few k with people I met along the way before meeting the group for our usual. Nice night, 9 of us out.
10.5k @ 5:24/k

Wednesday 15/3
Did my usual Wednesday medium long run, just had company for the first 5k. Expected I'd be a bit quicker being by myself. Alas the energy levels were very low and despite the beautiful day I found it hard to maintain a decent pace.
23k @ 5:29/k.

Thursday 16/3
Wife was away for the weekend and with a bit of juggling I could still have run. However it was too tempting to skip it and I convinced myself a rest day was due.
0k

Friday 17/3
Patrick's day and the weather was absolutely fowl. Got up late and put the running clothes on. Never went out. some friends called around in the morning, parade was cancelled. Afternoon of sport on TV. No run, oh well..
0k.

Saturday 18/3
I was doing run director at parkrun, ideally I'd have run beforehand but didn't. In the afternoon decided it was time to extricate the children from the couch so we went on an enjoyable trip outdoors. Had to hurry home for the rugby, no time to run. I don't know how long it is since I had three consecutive days off. And I'm not even injured.
0k

Sunday 19/3
Back on the horse. I'd planned 20 miles. The day came horrid wet again and we put off our departure to 10am in the hope of improvement. Only one brave soul joined me but we were rewarded our optimism when the weather cleared shortly afterwards. We did 12 easy miles and I set off for a few more solo. Nearly straightaway I bumped into a friend so did another few k with him. I was feeling ok so I set off on a loop to take me close to the full 20. Not long into it I was caught up with by a senior statesman of local running. This dude is well into the M60 category, he recently retired from work, but had no bother keeping up with me. He regaled me with stories of running back in the day when there was just himself and one other runner in town. He has pb's of 1:15 for the half and 10 miles in '54 or 55 minutes', he can't remember. Top man, pleasure to run with. We had to change our route because of flooded roads so I ended up doing 21 miles.
I felt tired but ok for most of the run but laboured a bit again at the end. That afternoon, however, I was totally stiff as though I had raced a marathon. Trouble with stairs, etc. Very strange, never had that before.
33.6k @ 5:26/k

Weekly total 72.3k (45 miles)
The plan was 68 so very poor outcome. No speed work either.

Monday 20/3
Pilates, felt super stiff still and couldn't manage half the routine. No run afterwards.

Tuesday 21/3
A mile or two solo followed by 5 with the group. Feeling a bit freer.
9.3k @ 5:23/k

Wednesday 22/3
My friends were not available so I took the opportunity to run a very hilly punishing 12 mile loop. The first half was right into a strong northerly wind. It was about 4 degrees but felt colder in the cruel squally showers, some of hail. It was a real battle to reach halfway at 5:30/k. Once I turned for the return there was a seismic change in mood. I ran 2 miles at marathon pace and it wasn't a big effort. The rest of the run was at comfortable effort but the km's kept clocking in the 4:30-4:40 range so I added a k to bring the average below 5/k. Very satisfied with this, energy coming back.
20k @4:59/k

Thursday 23/3
Met a friend after work and ran 10k. Quite snappy as it turned out, felt good.
10.6k @ 5:08/k

Friday 24/3
Short easy run.
5.3k @ 5:16/k

Saturday 25/3
'Race', Westport parkrun

Normally I race a 10k two weeks before a marathon. There was no convenient 10k yesterday, though I considered traveling to Ennis or the K Club. As an alternative myself and my friend (also doing Rotterdam) decided to do the local parkrun at all out race effort.

I had a few goals in mind, 18:49 was my parkrun pb set six weeks ago, 18:32 is the pb of a friend I'd like to better:), 18:30 was my summer 5k goal, and I erroneously believed 18:22 was the MacMillan equivalent for a 3 hour marathon. Its actually 18:28 I now know.
In any case I didn't expect to go that low though I saw18:30 as realistic.

The weather was perfect on the day, cool and calm. Unfortunately there was a duathlon due to take place on the greenway right after parkrun. This meant our course was a bit clogged up with people bringing their bikes to transition and warming up.
Anyway i met my friend, his target 19:20, and did a few k warm up.

We lined up at the front and 1, 2, 3 go!
About half a km in, the garmin beeped and told me I'd done a km in 8:27.
Shight and double shight, I'd forgotten to reset after the warmup. This was annoying, I know this course well and I had a k by k plan in my head. with incomplete info I'd have to play it by ear a bit. Anyway we had a slight tailwind and downhill so I didnt hold back, I just kept an eye on the instantaneous pace from here on and watched the splits as they came. Next split was 3:25, probably faster than planned, hope i can maintain it. Next split, about 2.5 mark, was3.37. Not bad, starting to go up the hill again. Next one 3:52, not sure if its good or bad, the steep k now and struggling to keep under 4:00/k. I checked the hr, it was 185 so I'm pushing hard as I can. Split comes 4:00. Doing mental math and guess I'm in 18:45 territory but could shave a bit more in the last k.From here on I'm weaving around duathletes who seem oblivious to parkrun. Around the turnaround, the last 600m is downhill. I open all the taps and give it socks. I see my friend going the other way and we can both only nod. He seems a long way back so I conclude its not his day. More weaving. Going for the line I glance at the pace, 3:05/k. I fall across the line and stop the watch but it makes no sense. When I catch my breath I ask the timekeeper if she got the time, 18:15. 18:15! I'm genuinely surprised, a 24 second pb.
My friend finishes in 19:16 for another pb. Mission accomplished. We're both delighted at the outcome, a great confidence booster ahead of the marathon. Bring it on.
Another few k cool down and celebratory biscuits.
9.6k @ 5:30 or so.
Official parkrun time 18:15.

Sunday 26/3
A few pints last night coupled with the loss of an hour meant I didn't make the 9am long run. I had intended on 17 miles but it was not happening today. Managed just 8k to collect the car. Another failed run, have had a few too many.

Weekly Total 63.2k (40 miles)
About 15 too few but at least a bit of quality thrown in.

Next week, tapering in earnest.:)

ThebitterLemon

Very tasty 5k pb P, you're obviously in great nick and a couple of down days will do you no harm at all.

TbL

tang1

Sure ya can't count that as a PB, it's not a race!!!! Great going P and not unexpected to be honest.

snailsong

ThebitterLemon wrote: »

Very tasty 5k pb P, you're obviously in great nick and a couple of down days will do you no harm at all.

TbL

Thanks, C. Well ready for the taper in truth.

snailsong

tang1 wrote: »

Sure ya can't count that as a PB, it's not a race!!!! Great going P and not unexpected to be honest.

You're right B, it's not a race! But I can still call it a parkrun pb. Tbh, I'm not convinced it's a full 5k either. Some day I'll run a real 5k on a flat course on a calm day.

BTW, I'm not buying this story of you just running for fun, no target, no ambition...
You'll cop on to yourself before long, there's serious pb's for you to collect when you get around to it.

tang1

snailsong wrote: »

You're right B, it's not a race! But I can still call it a parkrun pb. Tbh, I'm not convinced it's a full 5k either. Some day I'll run a real 5k on a flat course on a calm day.

BTW, I'm not buying this story of you just running for fun, no target, no ambition...
You'll cop on to yourself before long, there's serious pb's for you to collect when you get around to it.

Oh there's plenty of ambition P, just no goal race to put it all into at the minute. No doubt at all there's a sub 18 in those legs of yours come summers end.

Neady83

Nice running at the weekend P How is tapering going? Has the madness set in?

snailsong

Neady83 wrote: »

Nice running at the weekend P How is tapering going? Has the madness set in?

Thanks, Neady. Tapering is hit and miss, a bit like the whole programme. Should be doing intervals and stuff, did slow 10 miler, a few strides. Skipped the 3 x 1600 at 5k pace, I'll do a 20 minute parkrun tomorrow instead, it's more fun. Cycled to work a few times...
Taper madness has set in big time, on my mind constantly yet I keep thinking there's something I'm forgetting. The usual.

martyboy48

Neady83 wrote: »

Has the madness set in?

Set in you say!!!!!!! Sure he's a mad mayo man all the time!!! ☺

snailsong

martyboy48 wrote: »

Set in you say!!!!!!! Sure he's a mad mayo man all the time!!! ☺

Its all a matter of perspective, Marty. I'd be the last one to know.

How are things with yourself? Anything brewing? Your log has been quiet of late.

snailsong

Monday 27/3
Pilates. No run.

Tuesday 28/3
Did a few miles by myself before meeting the group. Threw in 8 x 100m strides and was happy enough with the effort, felt good. Followed by the usual 8k.
12.6k @ 5:11/k

Wednesday 29/3
A not atypical deviation from the plan. Should have had 7 miles with 3 x 1mile at 5k pace. I had already decided to substitute a medium brisk parkrun on Saturday for this. I know its not the same thing but I like to run with my friends. Met one of my regular partners and a special guest star, her sister. We did a very relaxed 9.5 miles on a lovely day.
15.4k @ 5:41/k.

Thursday 30/3
Met up with 3 other lads after work and another 7.5k at very easy pace.
7.6k @ 5:33/k

Friday 31/3
A very long day at work so didn't run. Not bothered

Saturday 1/4
I had planned to run parkrun in 20 minutes in lieu of speedwork. As I'd anticipated a few others said they'd take the opportunity to be paced. These included 2 of my regular training partners one of whom who'd broken 20 on her last attempt, 3 years ago. 6 of us set off but after the first 2 downhill km's in 3:48 and 3:46 we were already down to three. A 4:07 as we turned back up the slope and the one remaining pacee was my friend I'd run with on wednesday. She ran very strongly in the fourth k, 4:15, though I told her we were well ahead and on 19:45 schedule. The last k she didn't need much encouragement to power home for 19:36 and an 11 second improvement on the 3 year old pb. One of the others rallied towards the end and got 20:02 in his first parkrun.
I thoroughly enjoyed the pacing as always, much more fun than lung busting repeats by myself. The effort levels were very comfortable throughout, I find this encouraging.
Virtually no warmup or cooldown.
5k @ 3:55/k

Sunday 2/4
A lovely sunny morning to do the last longish run before Rotterdam. Four of us on this, should have been 12 miles but in the end it was 13. No injuries or issues to report.
21k @ 5:21/k

Weekly total 61.6k (38.3 miles)
A few less than planned, nothing new in that. Happy enough with where I am at this stage.

It being taper time the marathon has of course been foremost in my mind of late. My plan and targets are more or less finalised and I intend to post my thoughts here tomorrow or soon after when I have time. As always I welcome all and any feedback, comments or suggestions.

snailsong

So, 5 days to go until my spring goal, the Rotterdam marathon. A few thoughts.

The training.
By and large the training went well. I followed the p+d 18 week 55-70 mile plan, but in an approximate sort of way. As usual, life got in the way so not all the runs were completed. I did run 1480 km since the start of December though, which is the best sustained block of training I've done so far.
Along the way I set 4 pb's that I can remember, parkrun twice 18:39 and 18:15, a 10k pb set without really planning it on Stephen's Day 38:50, and a half marathon in Kinvara 1:27:06.
I didn't have any problem with injury, save a few minor niggles. Fingers crossed they won't flare up at the weekend.
Also, and importantly, I continued to enjoy my running greatly. Most of the runs were done with my friends and I even recruited a few more running partners along the way. This occasionally involved a little compromise with regard to pace but I'm happy to do so. I also got to try out a few new routes, some on trail. I think I'll be doing a lot more trail running in the future.

The target
My last 'raced' marathon was Rotterdam last year. I ran 3:06:52 for a near 4 minute pb. Starting into this cycle I had hoped the higher milage would lead to another pb, at the least sub 3:05 and the dream scenario would be a sub 3 attempt, however unlikely. I had always planned to base the target on the half in Kinvara. Well, as it happened, Kinvara was not an ideal trial. It came during a very busy period at work, I did 13 hours the previous day and felt pretty wrecked on the day. Even worse, the day was very windy and I ended up running 8k right in to the wind all by myself. Nevertheless, I finished fast for 1:27:06 and was left wondering what it might have been in better conditions.
I think I'd need 1:25:30 or better to justify a sub 3 shot so I'm going to base the target on what I've achieved rather than what I might have achieved. I plan to go to halfway in 1:32 or so, congestion allowing, and if I feel good try to come back slightly quicker. 3:03 would be fantastic, sub 3:05 and I'm very happy, if its a pb I won't moan. Anything worse and I'll be looking for excuses.
All targets are dependent on suitable weather. I think I can handle a little heat but I never run well in the wind so would go to plan B in that case. At this remove the forecast looks very good.

The plan
Traveling on Friday. Last year I left it to Saturday and it was all a bit of a frenzy. A friend is going with me so we'll have a day to aclimatise and orientate. Unlike last year, I hope to get to the start in good time and not forget the bag drop:). I'll line up close to the 3 hour pacers if possible but I'm pacing myself in any case. Its likely to lose some time with congestion early on but i wont panic, there's plenty room after a km or two to gradually claw it back. The goal pace will be 4:20/k for the first half anyway, as above, and adjust to taste in the business end. I'll carry 4 gels. There's an aid station every 5k, my plan is water at 5k, water and gel at 10k, isotonic drink at 15k, water and gel at 20k, isotonic drink at 25k and so on. The fourth gel will probably be 38k or so but that's the general pattern.

Later that evening I plan to drink about half as much as I had last year, which is still too much.:)

If anybody spots any glaring mistakes or omissions please speak up.

tang1

Drink half as much my eye!!! Think you have all the bases covered P, training has gone well as you say & you've every right to be confident in running a PB on the day. Please God the weather is good to you and you get to run the marathon you deserve.

martyboy48

Kinda gutted I'm not heading over for a jaunt, my FB newsfeed keeps reminding me of the good time I had there

Personally, I don't think you need a 1:25:30 to justify a sub 3 shot. All/most of those PB's(and I suspect there were more) were attained in less than ideal conditions. Kinvara was wild enough as was Athenry, 5k parkrun with curve-ball of realisation of redundant garmin, heavy work loads on occasion ect ect.... You were knocking out super runs all year while running decent mileage,you're in good nick.
*Note... I'm not saying you should go for sub 3, just saying don't be waiting on specific HM numbers ect ect...

Have a great run, you know best on how to attack this one. Go out and enjoy it while giving it everything you got
Have a good drink after no matter what the result, you put a lot of work in and deserve an end of "cycle" session
Head up on the Euromast tower this time, great views and some quality food if you are into fine cuisine

Neady83

There's no faulting that well thought out plan P. You've covered all bases with your training and with your prep. The sessions you've put in and the resulting PBs during this training block have been outstanding and a testament to your mindset and attitude to training.

It's clear since I first met you and since you started this log that you love to run and more importantly, you love the company of others when running - it's uplifting to see such sheer enjoyment in a running log.

I've no doubt that you'll do yourself and us proud in Rotterdam The very best of luck to you - go make it all count

snailsong

tang1 wrote: »

Drink half as much my eye!!! Think you have all the bases covered P, training has gone well as you say & you've every right to be confident in running a PB on the day. Please God the weather is good to you and you get to run the marathon you deserve.

Thanks, B. As you well know, you don't always get what you deserve. The forecast is for warm weather but fingers crossed for a pb.

martyboy48 wrote: »

Kinda gutted I'm not heading over for a jaunt, my FB newsfeed keeps reminding me of the good time I had there

Personally, I don't think you need a 1:25:30 to justify a sub 3 shot. All/most of those PB's(and I suspect there were more) were attained in less than ideal conditions. Kinvara was wild enough as was Athenry, 5k parkrun with curve-ball of realisation of redundant garmin, heavy work loads on occasion ect ect.... You were knocking out super runs all year while running decent mileage,you're in good nick.
*Note... I'm not saying you should go for sub 3, just saying don't be waiting on specific HM numbers ect ect...

Have a great run, you know best on how to attack this one. Go out and enjoy it while giving it everything you got
Have a good drink after no matter what the result, you put a lot of work in and deserve an end of "cycle" session
Head up on the Euromast tower this time, great views and some quality food if you are into fine cuisine

Pity you won't be there, Marty. Hopefully we'll all be on an oversea expedition before long. It'd be tempting to go all out for sub 3 but its very likely the wheels would come off eventually. You never know, if I feel super strong and the hr is low I'll try to hit half way closer to 1:31. I always try for negative splits.
The thing with the booze is this, last year I planned everything carefully up to and including the race but gave no thought to after. Inevitably ended up in the pub in the afternoon, never left, didnt eat properly, and suffering the next day as a result. After DCM this year I visited five different establishments but with a bit of planning and control. I avoided Coppers:) and was even able to run the next day, feeling smug.

Neady83 wrote: »

There's no faulting that well thought out plan P. You've covered all bases with your training and with your prep. The sessions you've put in and the resulting PBs during this training block have been outstanding and a testament to your mindset and attitude to training.

It's clear since I first met you and since you started this log that you love to run and more importantly, you love the company of others when running - it's uplifting to see such sheer enjoyment in a running log.

I've no doubt that you'll do yourself and us proud in Rotterdam The very best of luck to you - go make it all count

Thanks, S, for those kind words and support.
I know lots of people can put in the long training hours solo, I have great respect for them, but that's not me. I don't think i'd be running at all if I hadn't company. Happily my friends have a similar view. Maybe its not the quickest route to sub 3 but I'm enjoying the journey.

Monday 3/3
Pilates for 45 minutes. A lot of driving today, tired and sore back.

Tuesday 4/3
Usual 8k with the group. Started with six of us, had eight at one point as people fell in step with us, six finished. Wore the hrm and when it settled it was nice and low (for me). A bit quicker than I should be going.
8k @ 5:14/k

Wednesday
Ran with my wife. Should be a 'rehearsal' run but too cool to wear the singlet I'll have on at the weekend. I tried wearing my running hat, it was suggested as an option considering it looks like it'll be warm. I don't think I'll chance it, didn't feel natural. Wore the hrm again and the heart was waaay high, despite the easy pace. Felt ok. Very curious, maybe the hrm or maybe stress. Had planned to do the toenails after but when I took off my sock my foot was fairly bloody, little cut on one toe.
9.6k @ 6:03/k

Getting real now. Pity I have to work tomorrow, feel like I need to be in race mode.

Younganne

The very best of luck P. You have had an amazing block of training and you are getting stronger as all your PBs will testify. So enjoy the day.

Hope to be down West after Easter for a few days, you'll be in recovery mode so we should hook up for a run, if possible!!

snailsong

Younganne wrote: »

The very best of luck P. You have had an amazing block of training and you are getting stronger as all your PBs will testify. So enjoy the day.

Hope to be down West after Easter for a few days, you'll be in recovery mode so we should hook up for a run, if possible!!

Thanks, Anne. Give us a shout when you're down and we'll meet up for sure.

jake1970

Best of luck P, I hope it all goes to plan. Have a great race!

ThebitterLemon

Wishing you all the very best P, hope you hit your target.

I'll be a delighted for you but jealous at the same time

TbL

snailsong

jake1970 wrote: »

Best of luck P, I hope it all goes to plan. Have a great race!

Thanks, L. Looking forward to it.

snailsong

Thanks, big fella.
You know I'd go sub 3 but it'd be rude to jump ahead of you in the queue .

I'm afraid I can only give you a few more months though.

hot buttered scones

Best of luck. Hope all the training pays off and your basking in the glow of shiny new PB come Sunday evening.

Bawnmore_Ent.

The very best of luck Paul. I have enjoyed following your blog, certainly kept me motivated in my preperation as my marathon is a week behind yours.

I hope you get as close to 3 as possible, it will less work to do the next time out :-)

tang1

Try not drink Murphy's dry P, great running from you. Delighted you ran another sizeable PB, enjoy the celebrations, thoroughly deserved.

hot buttered scones

Well done on the PB. That was well predicted!

martyboy48

Well done P, super performance. Looking forward to the report... I'd put money you'll make it sound easy

Bawnmore_Ent.

Well done P, great running. Just checked accu weather, it looked fairly warm over there!!

snailsong

Thanks, guys. As I said in the other thread it was fierce hot. Might have liked to be closer to 3 but I'll take it. Heart rate was high from early on and kept rising. Not sure if that was the heat or something else. Report later.