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Shoot for the moon, and land on the stars. Longford Marathon Sub 3 Training Log
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09-05-2017 11:08pm#1Hi all,
Welcome to the wild emporium of a pedantic runner
This log has 2 purposes :
1.To get feedback on my training and opinions from the wealth of experienced runners on boards. This also will allow me to be more involved in the running community.
2.To log part of my journey in running. I want my efforts to inspire others and help encourage people to lace up and embrace this amazing sport.
A bit about me :
I have detailed a lot of my journey in running so far on my blog :
http://irishrunningjourney.blogspot.ie/
I'm a novice runner with less than a years experience under my belt. I have ran some charity 5ks and 1 full marathon in Clonakilty last December (3hours 26minutes).
I have one solid training cycle under my belt - for the Connemara Ultra in 2017. I was averaging 70 miles a week in the peak of the training.
I finished 3rd with a race time of 4 :37 : 24.
I ran the last 26.2 miles in 3:02:24. This would be my marathon pb.
My Goal / s
Main Goal : To run the Longford Marathon on August 27th in a time of 2 hours and 45 minutes.
Sub Goal 1 : To achieve a time to qualify for the Boston Marathon.
Sub Goal 2 : To run a sub 3 marathon.
How to achieve the goal / s - The specifics
To accomplish all goals I will need to :- Register for Longford - Done
- Book accomodation - Done
- Choose a training plan to follow with workouts focused around the goal minutes per mile time of 6:18 -
- Weeks 1-4 : recovery / base building
- Weeks 5-16 : Advanced Marathoning 70-85 miles per week 12 week schedule.
The key improvements I will be focusing on
These are based off what I learned in my last cycle -- Sleep
- Nutrition
- Speed
- Work
- Learning
- Community
I will be meeting with runners in Galway during my cycle . I will be volunteering at my local parkrun. I may even join my local running club....
The contents of this log
I will be posting each workout I complete for my training - including average hr percentage and pace per mile .
I will be adding a note for each session - I currently log a description of my runs on Strava after each workout so this will help give an impression for how im feeling on the day.
I will post once a week for the logs to make the log easier to read. All the weeks workouts will be posted at once.
I'll also respond to any questions and input in here at any point during the week.
Thanks in advance for taking the time to come in. Welcome to the house of fun
Tagged:20
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What a year!! Give us a bit of background. I'm assuming you didn't just hop off the couch one evening a year ago and went for a run after doing nothing for the previous ten years? :-)
Thanks John. It has been a fantastic start to my running journey I have to say. I'm just grateful I found the sport.
As far as my background - I maybe did some cross country a couple times as a young lad ( as in a 10 y.o!). I did not stick it out - it was very short lived. I never played for a club in other sports bar a half year at a soccer club. So I don't have a ton of background in sports.
I have always loved soccer and would say I've played 5 a side most weeks in the year prior to taking up running. Before then I would have kicked a ball about whenever i could in secondary school. No soccer really in the years between .
Honestly though that is really it - I've lived a pretty sedentary life
I took the time to try and pinpoint how I got into running and put it in a blog post - I will link you that as it may help answer some questions about me :
The first link is how I came to the decision to actually start doing some running (as a result of a registration for Tough Mudder) :
http://irishrunningjourney.blogspot.ie/2017/04/how-it-all-startedmy-introduction-to.html
The second link is the follow up to the above - why I started training somewhat consistently (when i truly started running - last year) .
http://irishrunningjourney.blogspot.ie/2017/04/introduction-to-training-learning-how.html
There's a few more articles following up on the above in my blog also.
Regards,
Padraig.0 -
Best of luck.
Novice runner with 1 year if running and already completed the Conn Ultra and a couple of sub 3:30 marathons. I'm running 1 year, I think it's time for me to pack it in!!
Hey Higgins.
I truly believe running is all relative. There's kids who have never ran before who can jump into my local parkrun and just blitz a 16 minute 5k! I do think i'm naturally well built for running (small and thin) .
That is not to say you can't surpass anything im doing. Why not?
Where is your running journey taking you? What races have you done? 1 year is a nice milestone in running. I'm very grateful to have found it. hope you are too 0 -
Hey Higgins.
I truly believe running is all relative. There's kids who have never ran before who can jump into my local parkrun and just blitz a 16 minute 5k! I do think i'm naturally well built for running (small and thin) .
That is not to say you can't surpass anything im doing. Why not?
Where is your running journey taking you? What races have you done? 1 year is a nice milestone in running. I'm very grateful to have found it. hope you are too
Absolutely love it, my 1st marathon didn't go well but I started C25K just over a year ago so have made great progress.
Looking to improve my times for ,5k, 10k & HM for the rest of this year and will think about another marathon next year.
In terms of surpassing you, a couple of relatively small things (my son & daughter) take up alot of time at present but happy with my running
Will be following your blog with interest, best of luck with sub 3, you look well on course.0 -
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Absolutely love it, my 1st marathon didn't go well but I started C25K just over a year ago so have made great progress.
Looking to improve my times for ,5k, 10k & HM for the rest of this year and will think about another marathon next year.
In terms of surpassing you, a couple of relatively small things (my son & daughter) take up alot of time at present but happy with my running
Will be following your blog with interest, best of luck with sub 3, you look well on course.
Ah well that's a couple of things which obviously will take priority for you. I am unencumbered shall we say at the moment so it's easier for me to put in the time.
I'd like to focus on those distances also. Might see you on a start line in the near future !
Thanks for the encouragement :-)0 -
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I was initially wondering why Longford and 2:45 as a qualification for Boston and I see that registration opens for the latter on the 11 Sept and to be accepted in first rolling admission is 20 min better than 3:05 or better. Your goal then is: 2:44:xx! Boston is a fantastic marathon, would love to go back one day.
Taking from Conn you are clearly a very strong runner so you speed and tempo runs are an important part of your preparation. What target races have you planned along the way? These will give you a good indicator for your target.
I’m hoping to use Longford as a long training run (2:59), a step to getting back to racing a marathon later in the year .
One final point is that it could be a lonely run for you so just keep that in mind.
Hi Abhainn,
You have seen right through my intentions! Actually I was not aware of the twenty minute first rolling admission parameters - I chose 2:45 as I thought it would be a real challenge based on my last training cycle.
I have planned no races for the training currently. I have the intention of booking in a half marathon in late July (achill on july 22nd looks ideal but not exactly flat like my goal race) and running a 5k early in the build up - that will be either my local parkrun or a more serious event. I want the 5k as i don't have a true measure of my pb in that distance - and the half will be to judge whether I am on track for Longford.
Any advice on the above would be appreciated. I would like to do a 10k also to get an accurate measure - but I would prefer to keep mini tapers to 2 .
If you're running Longford I'll make sure to say hello. You've been so helpful in my own training I'd love to chat.
I had not even considered it would be a lonely run! I train on my own so I will be well used to it - running my own race should not be an issue.
Thanks for the input bud Hope your training is going well. 0 -
Week 2 Base Building - 15 weeks until Race Day
Week beginning 15th May 2017
Monday - Rest Day
Tuesday - Physio
As well as an assessment on my knee pain (see Wednesday run for more info) - my physio suggested starting to incorporate some running barefoot on grass and especially getting speed work done on grass if possible. Sound advice - I could do with some time off the pavement.
Wednesday - Physio Done - Time to Run
Easy 6 miles @ 139 hr avg, 7:46 per mile.
Paid a visit to my physio yesterday instead of going for 6.
He reckons my left knee pains are a result of a tight it band and that I can run just to take it light for a couple weeks.
I shall duly oblige - I felt the pain again tonight and today so my plan is to focus on some glute strengthening as well as recovery runs for now.
Felt great be out again
Thursday - Easy 9 (and a bit ...)
Easy 9.5 miles @ 138 hr avg, 7:48 per mile.
Can start to see my running economy returning - pacing is improving while heart rate is staying under 76% hr max.
Knee improved tonight - felt it initially and it got less and less noticeable.
Great weather to get out and lace up
Friday - A Cruise Ship!
Easy 10 miles @ 140 hr avg, 7:52 per mile.
Ran out to salthill this evening to try and see a cruise ship docked in Galway for the day. 800 extra people in the city for a day is a huge boost for the local economy.
The ship was anchored out in the bay as Galways docks can't actually fit a ship that size. Someday....
Saturday - The Magnificent Seven
Easy 7 miles @ 148 hr avg, 7:58 per mile.
Was out in renville volunteering for the parkrun this morning. Had a great time with everyone and it was a beautiful start to the day.
Got back into the flat and went out for a run immediately. My knee is still a constant thought but it's hard to ignore weather like this. The heat rose my heart rate beyond my recovery zone.
At this point I'm thinking speedwork is out of the question until my knee is perfect so if my Longford goal has to be re adjusted so be it.
Great start to the weekend
Sunday - Tough, got it done. Mental Game > ....
Medium / Long 12 Miles @ 151 hr avg, 7:49 per mile.
5th day in a row running today and I would say the first real mental test since I'm back.
Surprisingly humid out and the wind was extreme. 2/3rds of my run was into headwinds quite severe. I compare wind strength by how possible it is my peak cap could blow off and today it was a high likelihood!!
Combine the 2 above elements and I had to run at a high intensity at low running economy . I felt quite drained half way in. Like most of my long runs I like to go past my flat half way through to test myself. I always have the option to stop - today I pushed on and started to positively reinforce the thoughts in my mind.
I knew the second half was out towards the docks straight into the wind and talked myself into how beneficial this type of running is mentally and physically. Did the trick
Averaged around 80% hr max today but am proud to have this one in the books.
Total miles for the week : 45
*Some points of note- Sleep
Happy to say I made a large improvement in my sleeping patterns this week. Averaged 7 hours every night. I'll speak more on this should it prove sustainable on my blog.- Nutrition
As I am currently trying out a vegetarian diet I am finding my meal preparation is lagging a bit. I am quite slow preparing my stuff for a week as everything is rather new to me. I need to invest a day into working out a solid schedule and staple ingredient list.
Current favourite veggie meal - Green Lentil Dahl and brown rice with spinach- Knee Update and Potential Goal Adjustment
I got an opinion from a respected runner on Saturday who went through identical pain symptoms on their knee a few years ago . They said it took them 8 weeks to fully recover - and foam rolling / glute strengthening were key. They continued to run while recovering like I am currently doing.
I cannot do speed-work currently - so it may be that my Longford goalposts will change. I am totally fine with that if it should happen - for now I am sticking to the plan and taking care to incorporate specific rolling and strengthening exercises.
Hope everyone is having a great week 0 -
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El Caballo wrote: »Yes, I'm not a physio but I have experience dealing with the injury back in 2013, had issues for the bones of 6 months with it. The IT band is unstretchable which is widely accepted in the medical world and something that was also told to me by my physio at the time. It is famously known as one of the unstrechables, it is also not palpable as it is not muscalar tissue which is the point of foam rolling, to work out trigger points.
The Tfl is the muscle that inserts into the IT band and runs over the hip joint. If it's dysfunctional and tight, it pulls on the IT band which cannot stretch to accomadate the extra tension so it pulls on the knee thus causing pain there. The root cause lies up the kinetic chain in the glutes and hips, the pain is just referred to the knee. Foam rolling your tfl would be a good treatment but rolling the band itself is an exercise in futility and may actually cause more problems.
OK I had no idea that was the case! Thanks for the information . Must have been tough for you dealing with something like that for 6months....
I've made attempts to roll the TFL - thank you youtube for the step by step 0 -
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Week 3 Base Building - 14 weeks until race day
Week beginning 22nd May 2017
Monday - Rest Day
Tuesday - Feeling fan-friggin-tastic
Easy 6 miles @ 143 hr avg, 7:31 per mile.
All day my legs felt good. I don't know what to say - but my body felt like it was loose and strong while moving.
Sure enough this run was amazing. I didn't have any knee pain and I had a lightness and freedom of movement that just felt so natural.
I am grateful to be able to enjoy feelings like this. Thank you running.
Wednesday - Salthill is full of life
Medium - Long 10.5 miles @ 151 hr avg, 7:30 per mile.
Put on my running shoes this evening and the sun came out. Felt like 20 - 25 degrees!
Tough running due to the heat but what a beautiful evening. There was a lot of people around the Claddagh due to a boat festival that's on and salthill is packed with everyone enjoying a gorgeous evening.
Leg still holding up after tagging on an extra mile and a bit today.
Thursday - Recovery Run my A$&!!
Tempo - 6 miles @ 156 hr avg, 7:17 per mile.
Got off work early today as I have a driving test in the morning and have a lesson on the other side of the city at 7.
Getting my run in comes first though 💪 this was the warmest day of the year and almost too hot for running. Got 6 miles in but they were in the mid 80s of max hr.
Couldn't get my hr down - but at the same time what a beautiful day. Glad I got to enjoy it this evening.
Now, time to go learn about this whole driving thing....
Friday - Wet and Wild w 8 x 100 strides
Medium - Long 10 miles @ 144 hr avg, 7:40 per mile.
Passed the driving test this morning 😁
Glad I got the test done before it started to rain. happy the temperature has cooled since yesterday. Got to do 10 in a nice drizzle.
Was able to do strides tonight for the first time in nearly 2 weeks. Feeling the speed starting to come back....
Guns and roses tomorrow. I'll be up for an easy 6 before the bus to Slane 💪
Saturday - "Refreshing"....now off to Slane.
Easy 6 miles @ 135 hr avg, 8:35 per mile.
Heavy rain this morning - felt really good.
My best workout so far in this base building phase - kept heart rate to 70% max hr and should be in good condition for tomorrow's long run.
Slane castle awaits...
Sunday - Starting to really feel it again
Medium - Long 13.1 miles @ 151 hr avg, 7:19 per mile.
Up late today as I got back to Galway from Slane at 4 this morning.
Got out and running at 7.45pm and the conditions were pretty perfect. Hr was a bit elevated due to the heat and likely the beer ! However I kept a solid progression intensity going - first 7 miles at 74-80% max and finished within 80-84%.
I felt really strong today. Could have kept going and found that surprising due to Slane.
My knee pains are now very minor. Did not feel it throughout today - and very grateful for pain free running.
Total miles for the week : 52.5
*Some points of note- Sleep : Not as good this week. Averaged 6 - 6.5 hours a night. Still a big improvement - but 8 is the goal. Work to be done.
- Knee Update : Felt the pain in my left knee very infrequently this week. Genuinely felt really strong in my left leg throughout 95% of my running. Really happy with this and if it continues we will be kicking off the training plan in style in a week
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Week 4 Base Building - 13 weeks until race day
Week Beginning 29th May 2017
Monday - Rest Day
Tuesday - Some Barefoot Running on the Grass
Recovery 10.5 miles @ 144 hr avg, 7:37 per mile
Sun was blazing again this evening. Decided to switch it up and throw in a recovery 10 miler instead of 6.
Spend the last 2 miles on a pitch in renmore barefoot doing a few laps. Have never done it before and I loved it! Pretty cool feeling but you feel very sluggish after when you put your shoes back on 😭
Kept in around 76% max hr. Think I'm getting used to the warmer weather.
Wednesday - 90 Minutes
Medium / Long 12 miles @ 142 hr avg, 7:44 per mile.
Decided tonight to add another few miles in (scheduled for 9) and shoot for 90 minutes.
Went to renville and back with no issues. Legs were sluggish after a pretty moderate effort yday.
Going to take things slow tomorrow.
Thursday - Shaking out after a longgggg day
Easy 6 miles @ 141 hr avg, 7:52 per mile.
Was up at 4 this morning to get to Dublin for a training day with 1 of our clients.
4 hours in a car and 7 hours sitting and training meant 6 miles was very much needed today!
Feel great - strong wind tonight but nice and dry here in Galway (which I can confirm is not the case in Dublin or anywhere else 😂)
Friday - 10 with 8 x 100 strides
General Aerobic 10 miles @ 144 hr avg, 7:26 per mile.
Had to choose between going to pick up my new bike or go for 10 after work today...
Only 1 choice really 😉😂 solid workout and another beautiful evening. Did my strides a bit harder tonight focusing on keeping my shoulders relaxed .
Looking forward to volunteering tomorrow for parkrun and picking up my new wheels 😁
Saturday - Parkrun -> Home 🏃
Easy 6 miles @ 134 hr avg, 8:06 per mile.
Walked out to rinville park this morning for parkrun and brought my inov 8 race vest with me.
Had a great time volunteering and did my scheduled 6 recovery back home.
Legs felt good - pacing was ok this morning. Still could do with slowing down more on these days, in particular during the next 12 weeks. Happy bank holiday all 👍
Sunday - Tough Conditions -> Strong Finish
Medium - Long 15 miles @ 147 hr avg, 7:17 per mile.
Had another late start - went into the city for the champions league final and some drinks with friends last night.
Pretty strong wind today and rain got heavier as the run went on. Goal was to stay within 10 and 20% slower of Longford goal pace.
Accomplished for most of run today. Strong running throughout and hr was solid (between 72 and 83% hr max) as will be the standard for my training.
Finished with a flurry (6:30 mile) and felt good. My proper training starts tomorrow 😁
Total miles for the week : 61
*Some points of note :- Sleep : Big improvement this week. 8 hours sleep on 3 nights - starting to see the benefit in making adjustments to get to bed at a reasonable time.
- Upcoming Stag : I have my best friends stag next weekend. It's the first week of my planned 12 week training block so I have to figure out how to get my runs in. Won't be easy as we are in Limerick and I have a 17 miles with 8 at goal pace scheduled....not to mention the vast quantities of beer which will be consumed!
- Overall feeling after base building : I'm feeling pretty good right now. Aerobic base seems to be around where it was in the lead up to my last race. I'm in a good position going into my 12 week plan. Let's get it
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12 Week Training Plan for Longford - Structure
So it's come to the hard work now. Base building is done and I'm jumping into the AM 12 week 70 to 85 miles training plan.
It will consist of :- Recovery Runs
- General Aerobic
- Medium - Long Runs
- Long Runs
- MP miles
- Lactate Threshold Runs
- vo2 Max workouts
- Tune up races
I've planned out my expected pacing and heart rates as a guideline to start :
Recovery -> Under 75% max hr. Ideally around 70% (roughly 8- 8.30 per mile)
General Aerobic -> 70 -> 81% max hr - target pacing of 7:51 -> 7:14 per mile.
Medium Long Runs / Long Runs -> 74 -> 84% max hr - target pacing of 7:32 -> 6.55 per mile.
Lactate threshold -> 82 -> 91% max hr - target pacing of 5.58 per mile (got this as a guideline from Jack Daniels vdot target. I will refine this as I run the workouts)
Vo2 max -> 93 0 95% max hr - target pacing of ? ? vdot has 5.30 based on goal marathon time. Again this will be discovered of i go.
Tune Up Races - Week 8 and week 10- Week 8 - Blayney Rockets 10 mile road race - I will make the trek to Monaghan for this on July 29th. The course is pretty flat and I think it will be fun to do a 10 miler.
- Week 10 - East Cork 10k on August 12th - Another relatively flat course and a chance to actually run an official 10k
Getting excited now as the hard work starts. This 17 mile long run with 8 @ MP on Sunday at the tail end of a stag should be interesting :rolleyes:0 -
Excited for you, plan looks great. Could you do the long run before the stag?
Also, why not give a parkrun a decent go before you're down in the marathon mines? It'd be fun to see what you could do over a shorter distance 0 -
Excited for you, plan looks great. Could you do the long run before the stag?
Also, why not give a parkrun a decent go before you're down in the marathon mines? It'd be fun to see what you could do over a shorter distance
Morning Singer
I could do the run before the stag (Thursday evening would be the time) now that I think of it... it would replace a lactate threshold run which I could throw in on Sunday instead. Cheers for the idea! I'll have a think on it but it seems a good solution.
I have been hankering to run the rinville parkrun I volunteer in on Saturdays - but I have had to take it slow in base building due to what appears to be my TFL causing some discomfort in my left knee.
That's not to say I won't get it done next week !0 -
Week 1 of 12 week training plan - 12 weeks until race day
Week beginning 5th June 2017
Monday - 6 miles on the bike, 6 miles on the road
Recovery 6 miles @ 132 hr avg, 8.24 per mile.
Got to properly try out my new bike today with a cycle out to oranmore to the running store .
Bought a replacement pair of vazee prisms and ordered the kinvarra 8's.
Went for the first scheduled run in my training cycle - 6 recovery. Average 69% max hr. Very happy with the effort level.
Tuesday - 8 with some barefoot, and 10 x 100 strides.
General Aerobic 8 miles @ 141 hr avg, 7:36 per mile.
Got off the bike and went for 8 miles general aerobic this evening. Killer wind in the air and not being used to cycling meant a very sloppy and sluggish start to the run.
Felt better as it went on and finished with a few barefoot laps in a pitch followed by a hard stride session.
Overall felt a bit limited tonight. I'm sure as I get used to the bike the runs will become easier.
Wednesday - Unintentional Duathlon Training?
Medium - Long 12 miles @ 146 hr avg, 7:16 per mile.
Straight off the bike and out for 12 miles tonight. Legs a bit stiff to start but I felt good overall.
Sticking to the am plan of 74 - 84 % max hr on these medium to medium long runs. It's a big step up - I was maxing around 80 % hr for connemara and I can really feel the difference. All part of the fun though !
Met another runner / cyclist near rinville and we had a great chat for 3 miles. Just running with someone else actually helped me raise my pace which I realise is tougher to lift on my own.
Finished ok - wind was tough in parts and I didn't have a strong drive in my legs to finish.
Recovery tomorrow ����
Thursday - Solid Recovery
Recovery 6 miles @ 130 hr avg, 8:41 per mile.
Put the driving license to use today with a drive from work in my van.
Celebrated with a nice easy 6 miles with the sun out. Felt great throughout - solid hr at 66% of max. Need to keep it easy on these days - the hard workouts are coming ��
Friday - Missing Splits / Learning lessons w/ 8 @ MP
Long 17 miles with 8 @ Marathon Pace : @ 153 hr avg, 7:00 per mile.
Made the decision to do my Sunday workout tonight . Off to a stag now so the decision had to be made.
I was dreading this specific run for the last 2 weeks and I wish I hadn't. I realise now I love the hard runs - you learn so much and it really woke me up as to what sort of effort is required to achieve peak performance.
I had sluggish splits up until mile 8 when my plan was to take a gel and some water I laid out beforehand before kicking into the 8 prescribed miles at 6:18.
I miscalculated where I placed my water and it was half way through the first mp mile instead of before it - so I skipped it / the gel and drove on..
Splits for the 8 prescribed @ MP (6:18):
Mile 10 : 6:22
Mile 11 : 6:12
Mile 12 : 6:21
Mile 13 : 6:24
Mile 14 : 6:28
Mile 15 : 6:11
Mile 16 : 6:29
Mile 17 : 6:18
Hr max of around 90% through the 8 miles. Going really hard on the last 1 and I was shocked to see I only managed a 6:18 on my polar splits on the last mile to finish. I believe I needed nutrition to finish strong and I will learn from it.
Overall - I felt no excessive lactate build up at that hr (hitting 95% at one point on mile 16 where climbs are worst) throughout so 90% is something I can work with it appears. I will spend part of next week querying this as it's very possible that is overextending.
I'm not sure what to make of the splits overall. Does it mean I should adjust my goals ? I was pushing and only just keeping around my goal pace. I will seek advise on this through the week.
For now - time to shower and have some beers ��
Saturday - Stag - Skipped scheduled 6 recovery miles
Sunday - Post - Stag Striding
Long 16 Miles @ 148 hr avg, 7:23 per mile.
I got about 6 hours sleep in the last 2 nights with my best friends stag on. I skipped yesterday's 6 recovery as I was not in a position to get the miles in shall we say ��
After getting back this evening from the stag I drove back to Galway and a storm was brewing on the way up.
I manned up, got out the door and faced some very strong wind tonight. Hail showers also.
My plan was to do Fridays prescribed run - 11 miles medium long. I then changed the plan and wanted to tack on more to make up for missing miles yesterday and ended up doing 16 with a steady progression to the finish at 77% hr max av for the session.
2 hours of running - not bad after that manic weekend. Back to reality now ��
Total miles for the week : 66
*Some points of note- Sleep : Big improvement this week until the stag - 7.5 hours average through until Friday. I can finally start to see myself adopting the right mindset and prioritising sleep as a crucial means for recovery. Also - being able to get up earlier and into work early is a big bonus.
- The stag and its impact on my training : Look, life happens. Balance is important. I accepted it and essentially did what I could to allow myself to be present for my best mate and enjoy the few days of fun. It's over and I'm still focused on the next steps towards Longford. I felt good yesterday after coming back and don't think it will have any impact as I got my key workouts in and finished with the same prescribed milage as is in the plan I'm following.
- I did spend half of Saturday squatting for paintball - that's gotta count as a recovery cross training workout right? ?
- Overall feeling after 1st week of specific training : I'm not tired after the week. Connemara has allowed me to adapt to this kind of mileage and I think my current nutrition is allowing for quick recovery.
I do feel like the intensity of the long runs is a tough adaptation from my own limited experience. I've gone from 75% max hr avg long runs for 4 months to 77 - 80% max hr avg.
I have a lot of questions I need to try and answer as I journey through training now - so seeking guidance is important. I value the opinions of all members here so any feedback on this post is highly appreciated.
I am trying to book a session with a well revered ex-coach in the next week to discuss training specifics and having a week of training with a key workout to reference will be highly valuable.
- Week off work - I have a week off now and I took it to spend the time doing some research on recovery and looking for some trails. Might be trekking to Wicklow in a few days
Hope everyone has had a good week and is enjoying their running 0 -
Week 2 of 12 Week Training Plan - 11 weeks until race day
Week beginning 12th June 2017
Monday AM - Recovery / breaking in new runners
Recovery 6 miles @ 132 hr avg, 8:49 per mile.
Today has a double on the cards - 1st 6 miles recovery done. Kept it at or under 70% hr max while trying out a pair of Adidas supernova glide 8's I got a few months back.
They felt really good throughout and while they are a bit flashy the boost material allows for a nice spring when you want it . Likely candidate for recovery / medium long runs perhaps.
Monday PM - Recovery
Recovery 4 miles @ 127 hr avg, 8:35 per mile.
Tagged on another 4 recovery as per the plan I'm following. Felt good - kept it slow
Tuesday - 10 with 4 @ Lactate threshold? More like 10k pace....
Lactate Threshold 10 Miles @ 158 hr avg, 7:14 per mile. 3 WU, 4 @ LT, 3 CD
I felt recovered from the sessions last week going out tonight. 3 miles warm up and then 4 in and around 6 minute miles, 3 miles cool down was the plan...
Sun was blazing which meant my hr went through the roof. I did the 4 miles from 90 - 97% max hr. Based on my research that is not lactate threshold and in fact is a vo2 max workout. If I had to guess I would say that is my 10k pace and the hr spike had a lot to do with heat.
Looks like 2 45 could be a touch out of my range right now based on the above.... That's fine. It's not whats important. As long as I am defining my current capacity I'm happy.
What a beautiful evening for a run
Wednesday - Love runs like this. Wet and wild
General Aerobic 10 miles @ 143 hr avg, 7:18 per mile.
Walked out the door today and the heavens opened. It was like clockwork - I started to enjoy the run more as the rain got heavier. my legs were a bit fatigued from the hard miles yday but my heart rate was at a steady 75% through this run.
I felt very efficient - the new runners are encouraging me to strike a bit more forward and my cadence was actually up tonight when normally at this type of intensity it may drop.
Here's to more runs like this. In the zone, and present
Thursday - Sharpening the knives for the weekend workouts
Recovery 6 miles @ 134 hr avg, 8:12 per mile.
6 miles tonight running with Mark who I met at the Rinville parkrun. Nice pace - kept things around 8 minute miles.
Friday - Progression : 74% -> 84%
Medium / Long 12 miles @ 149 hr avg, 7:13 per mile.
Another run in the new glide 8s. I seem to end up on my forefoot a lot and i can definitely feel it in my calves. At the same time i notice the stride rate improvement so it's making me want to use them more and more.
Went for a standard AM medium long run between 20% - 10% slower than MP. These things are quite tough. Managing the progression alone is hard but I relish a challenge :cool:
Might need to re consider my routes for these as it's tough to stick to the hr guidelines when there are hills among the final sections.
Saturday - Post - Parkrun Puffing , with 10 x 100 strides
Recovery 6 miles @ 134 hr avg, 7:58 per mile.
6 miles with Mark after park run. Quite hot - wind dropped and it was very humid. A lot of stopping and starting throughout.
Fun run chatting away. Galways busy...
10 x 100 strides to finish
Sunday - First Run with the Harriers - Progression w 2 x 2mile LT - 1k rest between
Long Run 18 miles @ 156 hr avg, 7:06 per mile. Progression 74 - 84% with 2 x 2 miles @ LT with 1k CD in between.
Decided yesterday I was going to make the effort this morning and get into the Cathedral for a long run with the Harriers at 9am.
Got up at half 5 to get some oats in well ahead.
I was in town for 8.45. Saw a few runners gathering and said hi. The group went when the cathedral bell rang at 9.
Jerome (one of the coaches and second in the Connemara Ultra) met up with us just up the road. The run consists of a 11 mile loop of the city and there is a speed play during. Today it was 2 x 2 miles at LT with 1 k steady between
The route is pretty tough going through some country roads in rahoon with large hills.
I kept the LT parts similar in pacing to during the week - 89 to 93 % hr max this time. It was cooler this morning it must be said.
After the 11 miles I kept running back to my flat and then turned back to finish at the cathedral. I kept a progression for the last 4 miles at 10% less than MP.
Absolutely wrecked, but it was fantastic to get a run in with the group. I spent a good chunk of it speaking with Jerome and another runner on current training and what's working for them. Hopefully the first of many with the GCH
Total Miles for the week : 73
Some points of note :- Sleep - Getting there ! This week average sleep was 7.5 hours!!! A massive improvement but I notice i'm feeling quite groggy when i wake. Will need to look into how to remedy that .
- Overall feeling after week 2 of training : Feeling good after another few solid workouts. Getting to meet some of the harrier club members was a big deal for me and I hope it will provide a good boost to both mine and their training alike. Having a van now opens a lot of doors to new running routes when I have time on the weekends and that is really a great thing.
I feel i am starting to refine my current speed endurance levels and after another week I may alter my Longford stretch goal.
Moving to 7 days of running has resulted in me abandoning foam rolling and instead I have adopted a more comprehensive stretching routine after all runs. I'm feeling good with it so far . I am content to increase my time on feet running while neglecting some supplemental work. I've seen it written a hundred times that the additional stuff should always complement and not be in place of your running.
Cracking weather out there all. Go enjoy it 0 -
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Week 3 of 12 Week Training Plan - 10 weeks until race day
Week Beginning 19th June 2017
Monday AM - Sun - kissed morning bliss
Recovery 6 miles @ 128 hr avg, 8:35 per mile.
Up early this morning for an AM 6 miles recovery. Sun came out as I ran - quite possibly the nicest morning I've ever witnessed in Galway.
Legs were very heavy / fatigued. Will be doing a few more miles later and shall see how they feel then.
Monday PM - So I've gotten a coach for Longford!
Tempo 8.5 miles @154 hr avg, 7:10 per mile - 2 @ Tempo , 0.5 CD , 2 @ Tempo
So I got in touch with a well respected coach at the weekend and we spoke today. Agreed to go with a plan of his for Longford.
First thing he asks 'have you ran yet today' was supposed to do 2 x 2 miles @ 6:30 with 4 minute half mile cool-down in the middle. Splits were closer to 6:15 as I couldn't figure out the interval settings on my watch.
Why coaching ?To quote Scott jurek - Sometimes you just do things!
Tuesday - Sunshine and lollipops , w/8*100 strides
Easy 8 miles @ 150 hr avg, 7:25 per mile. 8 x 100 strides after.
Out for 8 tonight which was prescribed as 'easy' around 7:20 - 7:30 pace. Not quite so easy tonight with the humidity and the sun.
Clocking around 79% hr max throughout with 8*100 metre strides to finish. Strides are great. I'm definitely seeing improvements in my form as a result.
Wednesday - Smooth as Silk
Easy 12 miles @ 144 hr avg, 7:21 per mile.
Beautiful evening, and very happy with the run tonight. Planned to do 11 easy and they did feel as such. This despite the heat and trying to maintain around 7:25 per mile.
Big difference between today and yesterday. Grateful for days like this ;clocked around 76% hr max avg.
Thursday - Keeping things ticking over
Recovery 6 miles @ 134 hr avg, 7:48 per mile.
Recovery 6 with Mark. A bit too fast on the way out as I was late to meet him!
Plan called for a rest day but I do think I'm starting to feel the benefits of recovery runs on 'off days' so I ok'd it with the coach to run these if feeling good.
Friday - Tempo Fridays are back! - 7 miles @ Tempo with 2 WU, 2 CD
Tempo Run - 11 miles @ 160 hr avg, 6:40 per mile.
The old Connemara - tested new balance vazee prisms hit the 500 mile mark tonight in a really smooth tempo run.
Judged the route well to keep it relatively flat . Made a point to try and hit target intensity bang on the 2 mile marker and keep it steady for 7 miles. Did just that (if a little quicker than intended) and it felt great. These were my bread and butter runs for connemara and I had missed them.
HR Max avg roughly 89% through the 7 miles which felt about right.
It felt like a pacing I could hold for a half marathon ( 6:10 per mile) .
Saturday - Easy - ish
Easy 9 miles @ 145 hr avg, 7:11 per mile.
Straight out for 9 'easy' after parkrun.
Felt really good - shocked by first mile pace (6:54 mile). I seem to always do a slow mile to start any run but today was different. Kept the intensity around 75% and still clocking 7 minute miles.
Slowed towards the end . Thinking I went too fast considering tomorrow's workout but that run felt really good and relaxed .
Sunday - Retiring my Connemara trainers with a bang. Last 4 @ MP
Long Run - 19 miles
Target : 20/30 seconds slower than goal pace, finish with 4 @ 6:25 per mile.
Actual : 19 miles 159 hr avg, 6:34 per mile. Roughly 6:40 per mile average for first 15 miles and last 4 splits below -
6:12
6:12
6:13
5:55
Gary gave me a 19 miler @ 6:55 per mile with the last 4 @ 6:25 as my first Sunday session. I was in a good frame of mind for this this morning - up early - breakfast 3 hours before , water 2 hours, banana 1 hour. I treated it like a race.
Hit pacing straight away and put water out in my usual spot . Brought 1 gel i took at mile 10.
Overall I would say I did everything too fast. Av hr of 82 - 85% through the first 15 miles so I think the intensity was about right but I was not gauging my pacing right. Focus was on high intensity and fast and light strides. Especially on the hillier miles - trying to keep it consistent. As such - I kept the pacing to allow for a consistent and flowing run if that makes any sense.
Through mile 10 I was very conscious of said pacing but at the same time I felt ok. I wanted to now gradually ease towards 6:55 before mile 15 and then empty the tank for 4 miles.
I did just that and those 4 miles were hard. I wanted to stop - I wanted to pause my watch and take a breather. I didn't - and I am very happy to have finished strong.
Feel great after that workout - possibly my toughest training run ever - and I feel I paced it pretty well (even though the splits were faster than intended)
Have a good Sunday all
Total Miles for the week : 79.5
Some points of note :- Sleep - 7 hours minimum every night this week. I'm not quite there but I think it's impacting recovery in a positive manner outside of running (i.e I had no fatigue cycling to work, walking around etc).
Most importantly I have a routine now and am going to bed at a consistent time.
- Switching from AM plan to coaching with Gary O Hanlon - I'm a bit disappointed I didn't get to do the 19 miles with 10 @ GMP today (would have been the AM plan workout) to get a true feel for my target and how hard it will be to attain.
There are far too many plus points to speaking to an accomplished marathon runner for the training cycle though. It just felt like the right choice and I can pick up the plan again down the road. I did read the book (among others) and got tons of valuable information regarding why we do particular workouts.
I'm looking forward to the sessions Gary is prescribing and was relishing the long run today which is a tough session no doubt. Definitely a real confidence booster .
- Overall feeling after week 3 of the training cycle - I'm feeling really good right now. I have tempo runs back in my workout cycle (my absolute favourite workout ) and the body feels good. It's early days but I can see how things are coming together in a positive way. The target is not out of reach
- Cycling : Don't know if I mentioned it before - I'm now cycling to and from work (3 mile distance so 6 total per day) when it's not raining. This is not impacting my training but I would not cycle before a hard quality session right now. Too green
Hope everyone's running is going well.0 - Sleep - 7 hours minimum every night this week. I'm not quite there but I think it's impacting recovery in a positive manner outside of running (i.e I had no fatigue cycling to work, walking around etc).
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Week 4 of 12 Week Training Plan - 9 weeks until race day
Week beginning 26th June 2017
Monday - Wet Wet Wet
Easy 8 miles @ 142 hr avg, 7:12 per mile.
Bucketing this evening. Nice and solid running at 74% hr avg. Should have gone slower again but I'm really going by feel right now and my hr / the intesity felt about right.
I'm making an effort to keep my stride form good on any run I go for and perhaps that is leading to the quicker miles also.
Regardless - feeling good after yesterday. Now time for a shower!!
Tuesday AM - Going to run out of dry runners this week!
Easy 5 miles @ 144 hr avg, 7:18 per mile.
5 easy miles prescribed this morning. Ran them at 76% hr avg.
Can confirm is still lashing rain ...
Tuesday PM - Back to Hazelwood Hill! 16 x 40 second reps @ Max effort
Hill Reps - 8 miles total @ 151 hr avg, 7:40 per mile.
16 x 40 seconds on 10% gradient (ish) . 1 minute 10 second recovery jog back down after each.
Back to my old stomping ground for hill repeats. Plan was for 16 x 40 seconds @ 1 mile race pace. Haven't a clue what that is so went as hard as I could - hitting 92% max hr on most climbs. Peaked at 95%.
These were nasty. I did 40 seconds up, 1 minute back (including jogging) and then rinse and repeat. Unsure on the rest periods will review with the coach on that .
Ran these in the fastwitch I got months ago and have been scared to run in, but they felt fine tonight.
Wednesday - Stiff legs from driving all day
Easy 8 miles @ 141 hr avg, 7:18 per mile.
First drive to Dublin (city centre no less) today and back. Felt knackered by the time I hit Galway this evening and a run was just what the doctor ordered.
Kept dry for the run and was a nice and smooth effort at 75% av hr. The pacing has dropped for these easy runs intentionally but also it seems my efficiency has improved significantly in the last 3 weeks.
Grateful for that.
Thursday - Thursday Tempo Throwdown #MyMile
Tempo run - 12 miles @ 158 hr avg, 6:32 per mile.
2 mile WU, 7 @ roughly 6 minute mile avg, 3 CD
Went out tonight after a pretty long day in work. Legs felt fatigued today (noticably more than last week) during the day and I took a bit longer than normal to get out the door. Strong wind all day and was worried it would impact my workout.
Planned my route to try and avoid long spells running into the wind and it worked out well.
I was hitting tempo pace pretty efficiently for most of the run - 86 % av hr through the tempo I would say. Huge improvement in that regard the last few weeks.
Picked it up for last 2 miles of tempo and hit 93% hr to finish . Long slog back home .
Oh and apparently I ran my fastest Strava recorded mile to boot! Just in time for the #MyMile challenge .
Friday - Quick 10 before a show in the city
Easy 10 miles @ 141 hr avg, 7:18 per mile.
Lovely evening for a run. staying away from the city during as Sea Fest is on and I know there will be traffic and I would have to stop a lot while running.
Felt tired this evening and the run was sluggish. Could be due to a slight drop off in sleep last night but the heart rate was good and pacing.
Looking forward to a weekend of fun starting with an art performance tonight.
Saturday - Easy - Consistency is king. 8 x 100 strides to finish.
Easy 9 miles @ 143 hr avg, 7:07 per mile. 8 x 100m strides at end.
Another 9 after parkrun today with 8 x 100 strides to finish.
Felt really good - legs were in way better shape than yesterday. 75% hr max avg. Ready for tomorrow.
Sunday - Enter the Pain Cave :eek: Last 4 @ MP
Long Run - 20 Miles
Target : 16 miles @ 6:45 per mile. Last 4 @ 6:25 per mile.
Actual : 16 miles @ 6:30 per mile . Last 4 mile splits :
6:11
6:12
6:26
5:55
So I've been treating my Sunday runs like a race recently as the intensity has gone up. It appears to be paying off . I'm carbing up the day before, bed early, and simulating a race morning on Sundays.
Wearing the gear I will probably use for Longford also.
Conditions today were ok. It was not hot and my hr stayed around 82% through 16 as a result. There was a tough wind in parts (including a MP mile which can be seen in the splits) but that's part of the game. It doesn't faze me.
Had a gel at 10 and as everyone in Galway appeared to be at sea fest I was exploring my pain cave.
Another tough 4 to finish . I don't know how I have dug these out and found the energy to hit 90% hr max at the end of these 80 mile weeks but I am doing it. You learn a lot about yourself on the roads . I'm only starting to open the book on me.
Total Miles for the week : 81.5
Some points of note :- Sleep : Average of 7 hours for the week. This despite having to open in work early / make early trip to dublin and being out on Friday / going to parkrun early Saturday.
I'm more present during the day, focused, alert. The extra sleep has got to be helping with my higher intensity training.
Did not feel as groggy in the mornings this week. Perhaps my sleep debt is starting to turn around??
- Overall feeling after 4 weeks of training cycle :
I feel good. The harder workouts are making me more confident in achieving my stretch goal. I'm really enjoying the easy runs at a steady clip. My focus is on being fast and light in all runs / relaxing my shoulders. My body appears to have acclimatized quickly to the faster strides.
- The high intensity of Garys Sunday runs :
It's important to realise had I continued at my pace today for another 6.2 miles I would have ran a 2 hour 50 marathon. I find that incredible in week 4 - and can say I could have continued at 6:30 from mile 16. With a taper and the buzz from race day? Let's go :cool:
Happy Running All 0 - Sleep : Average of 7 hours for the week. This despite having to open in work early / make early trip to dublin and being out on Friday / going to parkrun early Saturday.
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Don't know what the coach will say (and he is that bit more experienced than me at a high level of athletics!) but that 20 miler today is way too fast. Was that one that coach recommended btw?
If it was, you'll get a bollocking!!
Here's my tuppence worth. If you want to beat the workout, beat it by a few seconds. That way you get the boost but you don't flog the body. 6.45 to 6.30 though.........
It was prescribed to go @ 6:45 per mile Itziger. So I overshot it completely as you have said.
He hasn't held me accountable to this point so that isn't helping with my splits. Essentially i see the prescribed splits and my goal is to stay under when I lace up. What I think is happening is that I'm not estimating my pacing correctly and am overshooting to ensure im under.
Thankfully you're here though I'm going to make a conscious effort and take a step back going forward on the long run. Appreciate your input . 0 -
It was prescribed to go @ 6:45 per mile Itziger. So I overshot it completely as you have said.
He hasn't held me accountable to this point so that isn't helping with my splits. Essentially i see the prescribed splits and my goal is to stay under when I lace up. What I think is happening is that I'm not estimating my pacing correctly and am overshooting to ensure im under.
Thankfully you're here though I'm going to make a conscious effort and take a step back going forward on the long run. Appreciate your input .
I'm a bit of a dab hand at criticising the plans of others! Not quite so good with my own. I'll keep popping in here from time to time (for free ) 0 -
I'm a bit of a dab hand at criticising the plans of others! Not quite so good with my own. I'll keep popping in here from time to time (for free )
I do very much appreciate that man.
Sidenote : I did some research and added something I've never used to my watch training view : current lap pace avg.
I think that right there is what i've been missing on the splits. I've been looking at heart rate / current pace / feel to gauge.
I am technically a novice before anyone says anything! :P0 -
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Week 5 of 12 Week Training Plan - 8 weeks until race day
Week beginning 3rd July 2017
Monday - Hill Reps 20 x 40 seconds @ max. Nice and wet
9 miles @ 145 hr avg, 7:57 per mile. 20 x 40 seconds on 10% gradient (ish). 1:05 - 1:10 recovery jog back after each.
So I went out from my flat and chickened out a half mile up the road. Planned to run the 3.5 to my hill but the weather and the run yesterday told my body to do otherwise.
Got the van and drove back to work, and ran out the half mile to Hazelwood this evening.
Got straight into the reps but it was tough to get out and get going.
By rep 10 I could feel my legs losing form 3/4 way up my reps and was a bit concerned. I kept the rest at 1 minute - 1 05 jogs back. Hitting 92% hr max on most efforts peaking on the last at 94. Felt like a good effort all things considered.
Tuesday - Nice evening to stretch the legs
Easy 9 miles @ 138 hr avg, 7:20 per mile.
Very good conditions this evening to go for a run.
Legs felt fatigued (not surprising given 2 quality workouts back to back). They improved as the run went on.
Finished feeling pretty good. Nice steady hr throughout.
Wednesday - Nailed It Tempo 3 x (3 mile @ 6:10, R 3:40)
Tempo run - 13 miles @ 157 hr avg, 6:36 per mile.
Has been a tough 4 days in terms of workouts. I struggled again to get out the door tonight due to fatigue settling in .
Simple things like shopping and where to do the split miles were bogging me down but I shook it off and made a serious effort to match the prescribed workout. I figured if I can do this after the other quality workouts it will put me in a great mindset.
Determined I hit my splits but for once took care not to overdo it. The last 3 were at 90 - 92% hr max , the first 3 were 85-88. During the first mile I didn't think I could do 6:10 for 1 mile let alone 9!
Grateful to be capable to stay strong and concentrated throughout a workout like this. The mind is a powerful thing.
Thursday - An easy 10
Easy 10 miles @ 136 hr avg, 7:10 per mile.
Nice and easy 10 this evening. HR was very low (72% avg). Good conditions. Right foot is showing some pain when I run. Not sure what to think about it but I could run on it.
Will re assess tomorrow but happy with the run .
Friday - 12 x (800m @ 2:45,R 90 sec) - Hit splits but legs are dead
Interval Workout - 11.5 miles @ 153 hr avg, 6:56 per mile. 12 x 800m @ 2:45 with 90 second walk / job recovery between each.
Wanted to jump in the air when I successfully hit 12 x 2:45 tonight. It was a scary workout for me. Would I be able to even hit 2:45 for a single split? Not exactly used to running 5:30 miles ! Had to decide on where to run the workout on the way back from Offaly in traffic at 5 pm while going to a gig at 9pm. Lots of mental obstacles but settled on a half mile flat section of pavement near enough to my flat.
So grateful - sun was blazing and I had to deal with that also. What a rush. Concentration being a key ingredient again.
Off to a grunge gig now ...
Saturday - B-E-A-utiful
Easy 10 miles @ 145 hr avg, 7:14 per mile.
What a day. Scorching - kept the hr at 76% av (due to heat). Nice run.
4 hours sleep last night so very happy this was a smooth workout. Legs ok after yday !
Didn't stretch after run yday. First time in a long time.
Sunday - Midnight Shift - 11.5 @ 6:50, 10 @ 6:40
Long Run - 21.5 miles @ 145 hr avg, 6:40 per mile.
Target : 11.5 miles @ 6:50 per mile. Final 10 miles @ 6:40 per mile.
Actual : 11.5 miles @ 6:50 per mile. Final 10 miles @ 6:40 per mile.
Been a weekend of spending time with friends. Friday I was in the city at a gig, yesterday night watched what the health with a mate and today I was in the city for brunch and copious amounts of coffee with another friend. It's important to find time for these things during training.
Ended up doing my long run ala all my connemara runs - late ! Very weird running in the dark again. Felt very alien. Pacing didn't feel so bad considering the deserts I had earlier!
Weird thing was my av hr for the entire run was 76% ! There must be a ridiculous difference in the air temp between day and night time? Anyways - here's to another solid week and much more honest splits.
Total miles for the week : 85 (new PR)
Some points of note :- Sleep : Disappointing week sleep wise. Whole weekend was virtually in zombie mode as I was driving for work and then hanging with friends. I made the conscious decision to spend as much time with others as possible so that's on me. Will be getting back to regular programming this week.
- Nutrition : I removed dairy from my diet this week. Normally have a chocolate milkshake post run and eggs most days. Cut both as part of my experimentation with nutrition. Currently trying an almond milk and berry concoction for more anti oxidants post run. Reading Racing Weight also at the moment. Good read.
- How I feel after week 5 of training :
I am very fatigued today. The week consisted of 4 quality workouts - all of which were real testers of my mental and physical state currently. I am proud of the work ethic and mentality i've developed. I'm very happy with the fact I hit the prescribed splits (in particular the 2 workouts i had never done before - 3 x tempo run and 800m intervals) and they are helping with my confidence.
I have a rest day scheduled next week which I can feel I need. It looks to be a lower quality (recovery) week also which should allow me to take in the benefits of last weeks sessions without the strain required to complete them.
Have a good week everyone 0 -
Week 6 of 12 week training plan - 7 weeks until race day
Week beginning 10th July 2017
Monday - Jelly Legs
Easy 9 miles @ 135 hr avg, 7:20 per mile.
Spent most of today struggling for energy. Not enough sleep and a tough week of running in the books....
My stairs test in work was through the roof. Very hard to get up and down.
Anyways - after 9 miles easy tonight I'm feeling a lot better. Extremely wet first half and dry second. About standard for the west .
Tuesday - Unscheduled Day Off
I made the decision to not run a scheduled tempo on Tuesday. More on that later.
Wednesday - Tempo - 4 x (2mile @ 6:10,3:40r)
Tempo Run - 13 miles @ 153 hr avg, 6:44 per mile. 8 tempo miles - 2m x 6:10 , 3:40 recovery , repeats.
Took an unplanned day off yesterday . Legs were completely goosed and this workout was on the cards. Told the coach and he suggested seeing how I felt today and to try and do the quality tonight.
Did just that - was a beautiful evening but very hard for me to muster up and get out. I'm wondering if giving up dairy last week has had a withdrawal impact (low energy levels). I have had a constant pain in my right foot and it revealed itself again tonight.
I hit my splits and found it quite ok. He around 87% av during the tempo miles which is a big efficiency improvement.
Thursday - Not really feeling it...
Easy 10 miles @ 136 hr avg, 7:18 per mile.
Hr av 72%. Running was efficient for an easy day but my head wasn't in it.
Losing motivation for my runs right now. Still have a pain in my right foot that I can feel with most steps I take. The body is fine and I can do my splits but it is draining as the pain remains.
I have a scheduled rest day Saturday and next Tuesday. I am hoping the pain will subdue with time but as I run most days I worry it won't get a chance to heal.
This isn't exactly an uplifting thought. But it's important I let out what I am truly feeling.
Friday - Windy , rainy 8m tempo. 6 @ 6:28,last 2 @ 6:10.
Tempo Run - 10 miles @ 154 hr avg, 6:34 per mile.
So a pretty chaotic day in Galway. Wore shorts and cycled to work and regretted it on the way home :rolleyes: . Wind is something fierce and I ran into it for first 3 miles of my tempo tonight.
Turned back and had some uphill for the next miles. HR was solid for the 6:28 miles and then spiked up to 92% for the last 2.
Right foot felt better tonight than it has in a week and a half. Day off tomorrow and I'm going to make sure I take it easy .
Happy weekend all !
Saturday - Planned Rest Day
Sunday - Unscheduled day off.
As I'm writing this I'm relaxing and just finished reading a book. I decided this morning that I have a choice today. I can drop the scheduled long run (and it's benefits) and put some vigor back in my running / allow my foot a full weekend of no strain - or I could gut out another workout.
I chose to rest and have accepted it as the better of the options. I've chosen to ignore an obvious injury as I can run on it but it is soul sucking to see how it's effecting my head with every step . That's not why I run. There's a fine line between just getting it done and missing the bigger picture.
Total miles for the week : 43
Some points of note :- Why I took an unplanned major down week mid cycle : I've spent some time thinking about this. The target time is just that - a time. I will crush it at some point in the future. I don't need to in Longford. It's more important to me that I re establish the motivation for running day in day out and enjoying myself. I decided this meant accepting the pain I have felt through my last week and a half of running in my right foot and taking a break from pounding it (and my mental state).
I do not feel any regret about it - I've learned a lot about running from the community to this point and have seen and heard from others that this is part of the journey.
I still think I can bounce back - in fact I think I'm more likely to put in a quality finish to my cycle having rested now. As I type I'm actually kind of itching to get out the door and run (not a common occurrence in the last 2 weeks) , but I won't to give my foot the best chance to heal.
- How I feel after week 6 of training :
I'm frustrated. Not going to lie. I can't pinpoint the cause of my foot problem but have finally accepted it. I've seen my running economy improve greatly in a short time period and I would say overall I am recovering quite well. I can feel a sense of cumulative fatigue which comes with big cycle training - no issue there. The problem is i have quickly lost motivation due to an injury which is persistent even when running efficiently. I know I would feel so good on these runs if not for that pain. My tempos should be enjoyable - I am cruising at times.
Running is for more than an arbitraty time goal or training plan. Who knows - perhaps this unscheduled break will allow me to perform better in the coming weeks. I think that is quite possible.
- Sleep : Back to a good standard this week with a 7 hour average. Noticing more and more I am waking before my alarm clock (naturally). Think this is a good sign that my circadium rhythm has now adapted to a consistent sleeping pattern.
- Reading : I've stepped up my reading again. The goal is 1 hour of reading before bed every night.
- Nutrition : I cut out dairy last week. It may have contributed to low energy levels. Apparently a dairy detox occurs initially and can last for a while. Messing around with almond milk based smoothies post hard workouts at the moment which I will write about more in my blog.
Hope everyone is doing well and enjoying the beautiful weather 0 - Why I took an unplanned major down week mid cycle : I've spent some time thinking about this. The target time is just that - a time. I will crush it at some point in the future. I don't need to in Longford. It's more important to me that I re establish the motivation for running day in day out and enjoying myself. I decided this meant accepting the pain I have felt through my last week and a half of running in my right foot and taking a break from pounding it (and my mental state).
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OOnegative wrote: »Two points:
-If you foot is at you go see a physio, your not going to run off an injury you'll only make it worse.
-Why do something as drastic as cut dairy out through a marathon cycle? Plenty of time after Longford to do that. I'm no expert but I wouldn't mess with diet in any way during a marathon cycle, stick to what you know best and don't change it.
Hey double O
- Re point 1 - I've been too stubborn and told myself it was just some swelling . Had a pain in a similar area which did subside despite continuing training earlier this year hence why I have delayed . At the time I took a forced day off and it did wonders for my foot at the time. Not the case in this instance . I am considering either booking something in with the physio or going straight for a scan right now.
- I wouldn't call it drastic. I basically have dairy post workout only (chocolate milk) so I don't consider it a big deal. Made sure I was replacing it with nutrients providing similar (and more macro nutrient dense) benefits. I had no idea that there can be a detox period for cutting the stuff out !! I did go vegetarian during my last cycle and enjoy experimenting.0 -
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Testosterscone wrote: »If you are cutting out dairy just make sure you are not leaving yourself calcium deficient. Given you are in marathon training this can have a major impact on muscle contraction and cramping so worth bearing in mind.
Good point . I'm not too concerned about that as I eat a very balanced whole foods diet day to day. Almond milk fortified, kale, broccoli, dates and figs are in there most days
Starting off it's always wise to monitor though. For anyone considering this definitely check that what you are replacing a nutrient source with does not mean becoming deficient in it.0 -
Week 7 of 12 week training plan - 6 weeks until race day
Re - Assessing Goals as a result of an enforced recovery break
Week beginning 17th July 2017
Monday - Rest day
Scheduled for tuesday, but took it on the back of a weekend to allow my foot as much time to recover naturally.
Tuesday - Just letting it flow
Easy 10 miles @ 139 hr avg, 7:08 per mile
Nearly stayed in again this evening. Took a 3 day break off my right foot and skipped an important quality workout (long run) .
In that time my mood has changed - I'm happier, I'm more relaxed. And now I had an enjoyable run. HR was good but not really focusing on that - more on feel.
I haven't felt that good in a run in a couple of weeks. I'd like to be like this every day but I know there has to be hard times with the good.
More importantly - I feel more confident in getting to the start line motivated for Longford now.
My foot still had a pain. It was very manageable and I hope subsiding. It didn't impact the enjoyment of the run which was why I took the break so time to gear back up and get back at it.
I know I went too hard recently. The pacing was too intense and likely caused the pains I developed. I've reflected on it and am trying to learn from it.
What a beautiful day
Wednesday - Gliding - Tempo 6 x (1 mile @ 6:10, 2:00 r)
Tempo run - 10.5 miles @ 151 hr avg, 6:45 per mile. Tempo - 6 times (1 mile x 6:10, 2 min recovery) .
Pleasantly surprised with the run tonight. Each mile felt good. I was slowing down towards the end of every mile to try and get close to the 6:10 splits.
My foot is ok. There was a bit of swelling which is now gone. I can still feel it a bit but nothing that would hinder my run.
Felt really strong tonight - grateful for the fitness I've developed and how good that run felt.
Thursday - Yeah, this is how it's supposed to feel
Easy 10 miles @ 136 hr avg, 7:12 per mile.
Another great run in the books. Feeling very good right now. The few days off are obviously helping with that but man if I could bottle this type of feeling - loose but efficient and almost in motion with the world around me....
Friday - Rest day - Discussion with my Coach
Spoke with my coach and despite my perk and confidence he has asked me to do no running until next Wednesday. Fleshed it out with him and I'm going to go with his opinion and not mine. Would be a bit silly to pay for coaching only to ignore it!
Now trying to plan something fun to occupy my mind for the weekend . It's going to be tough taking these days off knowing I'm feeling better.
Time to re assess...
Saturday - Rest day
Sunday - Rest day
Total miles for the week - 31
Some points of note :- Full rest after injury
I'm very antsy right now knowing I'm going to have to take the next 5 days off. In my mind i had other plans . The runs this week felt great. Not perfect, but very good.
I will reflect on why this happened. I am of the opinion the workout intensities (which i am very new to) combined with my reckless abandon on pacing for long runs led to an overuse injury.
I'm sure many runners here know the feeling . Having gone through Connemara training unscathed this is another learning process . Will get on the bike for a nice leisurely cycle this weekend and plan for some time with friends.
I'm going to parkrun in the morning to volunteer and then cheering my boss on as he swims the Galway bay !!
- Changing my marathon goal time to 2 hours 50 minutes
I think it would be foolish to push for 2:45 given I will have had to rest for 8 days in a 14 days period . I will also be doing low mileage next wednesday and thursday.
The target will now be 2:50 for Longford. Still a tough target and one I will have to knuckle down for once I'm back next week. I've done a lot of miles at or under that pacing in the cycle so it's one which I am in a great position to shoot for. Boston qualifier also which is important.
As I've said several times - the time is not hugely important. It's about learning more about myself and being able to say I really pushed my limits. I can say so far I have done a lot of that (perhaps too much) and definitely learned. The journey is everything.
- Sleep
I've gotten into a bad pattern this week - 6 hours every night. Been trying to cram in books before bed and i'm prioritising it over shut eye.
- Yoga
Signed up for a one day yoga seminar in Galway in September. I'm very interested in it for my own wellness and flexibility, as well as what I've heard from others is a great supplement to running.
- Overall feeling after week 7 of the training cycle
I started the week feeling confident and with a lot of motivation i thought i had lost. Now I feel more sombre and reflective as the realisation hits that I won't be landing on the 'moon'. The stars will have to do, for now
- Upcoming races
Really looking forward to the Blayney 10 miler next Saturday. I'm a novice driver so getting to monaghan from galway on the morning itself is going to be a fun adventure. Saw the medals on facebook - rockets!!
Have the east cork harbour 10k two weeks after and I will aim for a PB in that. It will be my first official 10k ever ran. Might even wear my Saucony fastwitch for once!!!
Enjoy your weekend everyone. Get out there and enjoy your running :cool:0 - Full rest after injury
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You're a sub 3 marathon runner though !!
I have to get some short distance stuff done man, no idea what to do for these races. Pick a speed and try it out
You probably are too if you analyse the Connemara run carefully.
So, taking the physical and psychological challenges you're currently working on, and then looking at some of your training sessions, what do you think at this stage is a fair target?
Maybe it is 6.10, I dunno. I'll just miss out on the East Cork races. Will be back in Ireland but at a wedding up in Donegal that weekend.0 -
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The 10 mile equivalent to the parkrun you just ran is 61 minutes, and you're probably stronger on the endurance side. Go for 59:59 and report back?
Haha singer I'm torn. This week will be very low mileage - as I said in the previous post I'd prefer to tempo this run more than race it. I will race the 10k in cork.0 -
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