An 18 Week Sabbatical

zico10

After 3½ years exclusively focussed on triathlon and more specifically Ironman, I'm switching my focus back to marathon running for the next 18 weeks. The target race is Rotterdam on April 8th where I hope to run under 2 hours 35 minutes. Depending on how training goes, I might lower that target. But right now, I don't feel like I can be anymore ambitious than that.

I'm going to follow an 18 week, 70-85 mile per week, program from Pfitzinger and Douglas. I followed the exact same program back in early 2014 and that April, I ended up running 2:35:51 in Connemara off the back of the training. (Log is here; https://www.boards.ie/vbulletin/showthread.php?t=2057105129 and race report here; https://www.boards.ie/vbulletin/showpost.php?p=93473643&postcount=136, for anybody who might like to read either.) I was very happy with this result, but I often wonder how much quicker I might have been on a faster course. I always intended revisiting the same 18 week plan I followed back then, but picking a fairer marathon course to finish off on, to see exactly how fast I could have gone. I finished a long term Ironman goal in mid October and I'm going to take a step back from triathlon for a while. So now is the best opportunity I have had in four years to test out the program once more.

I definitely think I'm a stronger runner now than I was when I started training for Connemarathon 2014. However I don't feel as ready for the high mileage that's demanded for the next 18 weeks and I might be running a small bit of a risk in what I'm about to undertake. Although I've gotten through this high volume program before without issue, I haven't adequately built up my weekly distance over the last number of weeks. As a preventative measure, I might start off doing some of the recovery runs on a cross trainer and hopefully come the end of January, I'll be comfortably coping with the full on 7 days a week running. I like to think I'm resilient enough, but I'm not invincible and picking up an injury only a few weeks into the training, is something that worries me. To lessen the likelihood of that happening, I'm going to seek out grass to run on as often as is practical.

Right now, I don't think I'm capable of holding my interval or even my threshold pace for any sustained length of time. Even running my hoped for marathon pace of :40/km for just 10km seems daunting. We'll wait and see, but I might have to adjust my training paces accordingly for the first few weeks of the program.

My head space just isn't where it ought to be right now. It's just over 7 weeks since I finished the Ironman World Championships in Hawaii and the motivation to get back to focussed and consistent training hasn't yet returned. I'd prefer another few weeks prep, but unfortunately Rotterdam Marathon is when it is, and I'll just have to come to terms with this from the off. I'm fully expecting these first couple of weeks to hurt (a lot), but they'll also be the kick up the hole I badly need.

In addition to the run training, I'll continue swimming and without detailing it here, I'll log it as cross training. On top of the running I was doing when I set my PB of 2:35:51, I was also swimming 4/5 times a week. I was swimming purely for the sake of triathlon, but I think I underestimated how much of a factor this was in getting me marathon ready. I'm far from being an amazing swimmer, but I've mastered it to the extent that I can get a good aerobic workout from any time I spend in the water and it will once again serve as useful cross training. I won't routinely schedule swims as as I will runs, but both swimming and whatever cycling I do between now and April will serve to boost my engine between now and Rotterdam.

Lastly, I'm as inflexible as a plank and even at the best of times, my approach to strength and conditioning has been pretty hit and miss. But I'm planning to change. I've started doing Bikram Yoga and even though I find some of the postures almost impossible, I am starting to notice an increased flexibility. I'll continue with that once or twice a week, while also including some sort of weights' work.

That's enough warbling for the opening post, I've already started the plan and I'll be back next week with an update on how the first week went.

OOnegative

Best of luck with the log, very interested to see how you go.

El Caballo

Best of luck with it zico. good to see this log here, welcome to the darkside...again. Have followed your log over the Tri forum so interested to see how you fair out with the running.

Kurt.Godel

Best of luck with Rotterdam training zico, and good idea to move over here for the next while. Hope you rediscover your mojo.

I'll admit to scanning your OP "but will he still be swimming?" Might be no harm to log the swim sessions too as plenty could benefit from knowing what good swim cross sessions are.

pgibbo

All the best with Rotterdam. Mojo or not, I reckon the training will be done anyway.

P.

zico10

pgibbo wrote: »

All the best with Rotterdam. Mojo or not, I reckon the training will be done anyway.

P.

Thanks. You're right, barring injury or the apocalypse, the training will be done. I've decided to do it and I'll do it. It's as simple as that for me really. Sub 2:35 in Rotterdam is the motivation, so I already have that and it's more the enthusiasm for the training I need to find. Waiting until 8 p.m. yesterday to start my medium long run is symptomatic of that appalling lack of enthusiasm, but hopefully there'll be enough positive signs over the coming weeks to change this.

Kurt, I don't think I'm be logging details of my swims. Typing up my long winded, unwieldy weekly posts is already onerous enough without lumbering myself with another thing to moan about.

Neady83

Delighted to see you back with a new log Zico. I didn't get a chance to comment on your log after Kona but I read your report.

As always you kept your head and raced your heart out in tough conditions - you've motivation is unparalleled from where I'm sitting and you have an unfaltering desire to achieve what you set your mind to.

I've really enjoyed reading your quest for Kona qualification and the race was the icing on the cake. I mention your log to many non-boardsie tri peeps as a source of encouragement so though you may be done with your log, it will stand as a testament to you and an inspiration to many for a long time.

You've reaped the rewards for years of hard work and I look forward to reading the next chapter.

zico10

Monday 4th December
78.7kg (I've never publicly tracked my weight before, but I'll do it with this log. I want to get it down to 70.?kg. I don't think I afford to go any lower and I've never succeeded in getting under 70kg before, but we'll see. I weigh myself upon waking and after a trip to the toilet. Doing it everyday might seem a bit OCD, but it's what I've done before and I find it works.)

Recovery Run - 8km

8.01km in 39:59, 5:00/km

I'd set my alarm to do this before work, but I was knackered when I woke up and forwent the run for an extra hour in bed. Then it took a lot of resolve to get it done before a club swim session at 7 p.m. I was very close to leaving it until after the swim, but I knew if I did that, it would have been ten times harder to get it done circa 9 p.m.
Not that it was supposed to be, but the run itself was nothing hectic. Although it was just one second under the mark, the best that can be said for it is that I got 8km done in under 40 minutes. I'd displayed a poor attitude all day and although it was an inconsequential run, I was happy to successfully complete the first step on this journey. Still it was a pretty poor start to the 18 week program.
Totals: 40:00 - 8.01km


Tuesday 5th December
77.5kg

Lactate Threshold Run - 14km w. 6km at HM Pace

Warm up; 6.00km in 25:22, 4:14/km,
Effort; 6.00km in 20:50, 3:28/km,
Finish; 2.00km in 10:33, 5:16/km
Totals; 14.01km in 56:45, 4:03/km

My target pace for the threshold paced segment was :30/km, which I did round The Playing Fields in The Phoenix Park. I was very doubtful about my ability to run this fast for 6km today. I considered allowing myself a much softer target of :40/km, but just before starting, I thought 'F*ck that!'; No point accepting defeat on only the second day of an 18 week program.
Once the harder work started, I kept it steady for the first lap and figured out the slow parts of the route in the process. I got the first lap done at an average pace of 3:29/km, but this had drifted out to 3:30/km 500m later. I realised my steady state approach to holding tempo pace wasn't going to work, so I dug a little deeper from there on. As the 6km mark approached, and I got nearer and nearer the end of the effort, my confidence grew that I was going to finish on target. I pushed even harder for the last 500m just to make sure of it. I was going above the called for level of effort, but I wasn't prepared to accept missing my target when I this close to finishing.
On paper, this was the hardest run of the week and I'm very satisfied to have ran it in the manner I did. Being so massively above racing weight makes it all the sweeter and hopefully I'll be effortlessly cruising along at :30/km pace in the new year.
Totals;
Time: 0:57 - Distance: 14.01km


Wednesday 6th December
76.8kg

Medium Long Run - 19km

19.01km in 1:22:04, 4:19/km

It was after 8 p.m. when I started this, which is ridiculously late for me, considering I finish work at 2:30 p.m. I'd a few other things to do, but the late start had as much to do with a distinct lack of enthusiasm, than the few errands I had to do. The pace zones I've set myself for my long runs and medium long runs is 4:02-4:24/km and for the first few weeks, I'm going to do my runs towards the slower end of this scale. My fastest kilometre split was 4:15 and my slowest 4:23, so I felt I managed to hold a consistent pace throughout. It was surprisingly mild when I started, but it started raining before I finished up. My nether regions started to chaff off the wet clothes and I began to regret the procrastination that stopped me from starting this run early. But I never remember being completely miserable, and it felt good to back up yesterday's tempo run with a run like this.
Totals;
Time: 1:22 - Distance: 19.01km


Thursday 7th December
76.5kg

Cross Trainer

50 minutes easy

A 10km recovery was scheduled, but fearful of what can happen when suddenly ramping up mileage, I decided to hop on a cross trainer in lieu of the run.


Friday 8th December
77.8kg

General Aerobic Run - 16km

16.01km in 1:11:32, 4:28/km

My pace range for these general aerobic runs is going to be 4:15-4:35/km, but just like the long runs, I'm going to run at the slower end of this scale for the moment. I'd a club swim on in the evening and I'd also promised to drive my brother to the airport after work. So it was crucial to get this done in the morning. I drove to Porterstown Park and did the run before work. It was dark when I started and the headlight I was wearing was a must.
The paths were frosty and I ran about 80% of this on grass. This was partly due to a fear of slipping and partly to lessen the impact on my legs. The grass was chewed up in parts and the muddy ground was way slipper than any slightly frosty path would have been. It was rounding a bend on grass and mud, that I came closest to losing my balance, but at least had I fallen on grass, I'd have bounced straight back up, whereas a slip on the path could have led to a broken wrist, so needless to stay I stuck with the grass.
I got faster as the morning got brighter, which may or may not be a coincidence, but I was very comfortable throughout and the only bad thing is once I was finished, I had to go straight to work, where there's no shower or bathing facilities and baby wipes are all I have to wash with.
Apart from that, it was a good start to the day, but as these Friday morning aerobic runs are due to get longer, I'm not sure how realistic it is to get them all done before work.
Totals;
Time: 1:12 - Distance: 16.01km


Saturday 9th December
75.7kg
Recovery Run - 8km

I'd forgotten my Garmin and tracked the distance using the Strava app on my phone. It made an absolute balls of the recoding and is telling me I only ran 7.5km in 57:23, for an overall average pace of 7:38/km.
I'm going to log as 11km, because even 10 kilometres in 57 minutes would be off the charts slow for me. Apart from recovery, the main reason for the run was to try out a new pair of runners; Hoka One One Challenger ATR 3. It's my first my time buying a pair of Hokas. I was a bit sceptical about them to be honest, but they were very comfortable and I was quiet happy with my purchase.
Totals;
Time: 0:57 - Distance: 11.00km


Sunday 10th December
Long Run - 27km

27.01km in 1:53:05, 4:11/km

I said it somewhere else in this post that I'd intended on running my long runs towards the slower end of a 4:02-4:24/km pace range. So the average pace I finished with, might make it look like I forgot about this resolve. Only 500m into the run though, I unexpectedly bumped into a friend I often run with. He had half an hour left to do and he was running at a pace that he told me wouldn't be much faster than my intended pace. So as we could have a chat, I decided I'd join him.
It wasn't a wicked fast pace he was running, but when 3:42 flashed for the first full kilometres we were together, I had to do a double take. I was being taken outside my comfort zone. It's a little bit scary to think I'm supposed to run 13km even quicker than this next Sunday. But I'll cross that bridge when I come to it and use it as even more motivation to lose weight. I was starting to wonder if my friend's company was worth it, but thankfully, things settled down and although we stayed moving at a pace towards the faster end of my pace scale, at least it now was within the acceptable parameters of MP +10% to 20%.
After completing about 8km together, we bid each other farewell and I continued on my own, glad that at least in theory, the rest of the run should be comparatively easier than the opening 5 miles had been. I'm not sure if this is how things transpired, but I definitely finished up running faster than I had planned and I didn't have to pay too high a price for it.
It grew colder as the run progressed and a few spatterings of sleet and rain made things even more miserable. I managed to keep moving though and apart from making me wish I'd started an hour earlier, so as I'd have avoided the inclement weather, the showers didn't slow me down or alter my pace in anyway.
Totals;
Time: 1:53 - Distance: 27.01km



Weekly Totals;
Running: 7:01 - 95.05km
Cross training : 3:20 (2½ hours swimming & Thursday's 50 minutes on cross trainer)
S & C: 3:35 (Two Bikram Yoga Classes & one token weights session

The first week has gone better than expected. Bar subbing out a midweek recovery run, I did everything I needed to do. And while there might have been a few occasions when things should have felt easier than they did, I was never seriously struggling. I'm more confident now than I was a week ago that I'll get through the 18 weeks uninjured. Hopefully it's all systems go from here until April 8th.

RacoonQueen

Ah I don't pop into the logs in here much any more but good to see you back logging, somewhere zico.

Still mulling over thoughts of Rotterdam myself but not sure I can be arsed training for a marathon (nor do I have the time to give it my heart and soul).

AuldManKing

Great to see this log here as there's not a great lot of logging from athletes of your ability on Boards anymore, with some notable exceptions (Dublin Runner, Krusty pops up occasionally & TRR when he's not injured ).

Regarding your plan - do you intend to follow P&D 'to the letter' or do you infuse it with other things you've learned along the way??
Also - regarding the weight, are you planning any significant plan to reduce it to under 70kg's or will it be just the running that will take care of that (seldom works IMO).

No doubt we've crossed paths a number of times as I live in D.15 too and basically live in the PP/Porterstown at this stage .

Best of luck with the training, it'll be enjoyable to follow.

zico10

AuldManKing wrote: »

Great to see this log here as there's not a great lot of logging from athletes of your ability on Boards anymore, with some notable exceptions (Dublin Runner, Krusty pops up occasionally & TRR when he's not injured ).

I don't know about the other three, but I wouldn't claim to have any great ability. I've simply trained hard and done okay as a result, but I'm still a million miles away from being a good runner.

Regarding your plan - do you intend to follow P&D 'to the letter' or do you infuse it with other things you've learned along the way??

I'll follow it the letter. It's the same approach I took the last time I followed the plan, so there's no reason it shouldn't work again for me. The only thing I'll try to be more disciplined about is trying to get each run done on the day I'm supposed to actually do it. Four years ago, while I did 95% of the runs I was supposed to do, I think I shifted sessions around too much. I don't think this had any effect on my marathon performance, but I might have finished the 18 week block with a more impressive 10k PB, had I done a 6*500m session on the Tuesday I supposed to rather than moving it to the Thursday and leaving myself no time to recover for a 10k race that Saturday. And there were several other things like this. But look it's hard to structure your life around an 18 week running plan without something cropping up, so we'll just wait and see how things go.

Also - regarding the weight, are you planning any significant plan to reduce it to under 70kg's or will it be just the running that will take care of that (seldom works IMO).

I went from training 20-25 hours a week up until mid October, to less than ten hours for the last number of weeks. With less time spent training, more time was spent eating, a lot of which was pure crap. My weight just shot up as a result. From now until April, I'll be running significantly more and of course eating less. I don't need a dramatic drop off in weight on a weekly basis to get to where I want to be. To get under 70kg will require a lot of discipline and like I said previously, I'm not even sure if I need to get there. How I'm running in February/March will determine this. But I've never had a problem getting down to low seventies before and it won't be any different come April.

No doubt we've crossed paths a number of times as I live in D.15 too and basically live in the PP/Porterstown at this stage .

You started following me on Strava, right? I don't actually live in Dublin 15 (at least not yet), but I work there and as a result end up doing a lot of my training round those parts. Also I just love the Phoenix Park and it's one of the few places I'm prepared to drive to, to do a run.

Best of luck with the training, it'll be enjoyable to follow.

Thanks and here's hoping.

RacoonQueen

What weight do you do Kona at?

zico10

RacoonQueen wrote: »

What weight do you do Kona at?

I was 72.7kg the day before I left and I flew out there almost two weeks before the race. I didn't weigh myself from then until the race, but they weighed us all on the morning of the race and I think I was 160-something pounds. That was fully carb loaded and with a few items of clothing on. It was also before I visited the toilet, so I'm guessing I was racing at somewhere between 72 and 73kg.
But you need to be lighter for running, so while I think that's about right for Ironman, I wouldn't be happy being that heavy toeing the line in Rotterdam.

OOnegative

zico10 wrote: »

I was 72.7kg the day before I left and I flew out there almost two weeks before the race. I didn't weigh myself from then until the race, but they weighed us all on the morning of the race and I think I was 160-something pounds. That was fully carb loaded and with a few items of clothing on. It was also before I visited the toilet, so I'm guessing I was racing at somewhere between 72 and 73kg.
But you need to be lighter for running, so while I think that's about right for Ironman, I wouldn't be happy being that heavy toeing the line in Rotterdam.

What height are you if you don't mind me asking? I was 80kg doing Barcelona last March & that's the lightest I've ever been and I'm 6ft 1. If I got lighter the missus would have a canary!!!

zico10

OOnegative wrote: »

What height are you if you don't mind me asking? I was 80kg doing Barcelona last March & that's the lightest I've ever been and I'm 6ft 1. If I got lighter the missus would have a canary!!!

182cm, so just a shade under 6ft. I don't mean to be offensive, but if you want to run faster, you need to lose weight. I'm not just talking about you in particular, it's the advice I give to be anybody who asks me how they could improve their marathon PB. I wouldn't even need to look at them and 9 times out of 10, I'd be right.

AuldManKing mentioned three guys with "ability" above; Krusty, Dublin Runner and TRR. I think Krusty told me last year in Rotterdam he was 68kg, I didn't ask DR, but he was wasn't 80kg. I don't think I've ever seen TRR, but something tells me he's skinny. It's no coincidence these guys are running faster marathons than most.

OOnegative

zico10 wrote: »

182cm, so just a shade under 6ft. I don't mean to be offensive, but if you want to run faster, you need to lose weight. I'm not just talking about you in particular, it's the advice I give to be anybody who asks me how they could improve their marathon PB. I wouldn't even need to look at them and 9 times out of 10, I'd be right.

AuldManKing mentioned three guys with "ability" above; Krusty, Dublin Runner and TRR. I think Krusty told me last year in Rotterdam he was 68kg, I didn't ask DR, but he was wasn't 80kg. I don't think I've ever seen TRR, but something tells me he's skinny. It's no coincidence these guys are running faster marathons than most.

No I hear you, and your right in what you say, the lighter you are the faster you run & it makes sense really. Have good 10 months or so to get to 75kgs or belowbefore the Cologne marathon next October.

Keeks

OOnegative wrote: »

No I hear you, and your right in what you say, the lighter you are the faster you run & it makes sense really. Have good 10 months or so to get to 75kgs or belowbefore the Cologne marathon next October.

This can give you an idea of how much faster you could be if you lost 5 kg

http://www.runningforfitness.org/calc/diet/weighteffect

RayCun

zico10 wrote: »

I don't think I've ever seen TRR, but something tells me he's skinny.

you're right, you've never seen him
:pac:

Abhainn

First of all your logging for Rotterdam marathon is very welcome Zico. I anticipate nothing less than your normal 100% preparation for your new challenge.

Generally I would agree with ‘less weight’ the better approach for going faster. Keep in mind though loosing too much may not be necessarily good either. As you know strength is vital on the homeward stretch of a marathon. I don’t believe we’re designed to perform at a dangerously low weight as the Africans can.  

I managed my marathon PB at 69.9kg and ran 2^nd half 18 sec slower than first. I bulked up to 73kg -/+ 0.3kg (I was 175cm.) for all the following 3 x marathons and 3 x IM races and performed well.  
3 yrs later older (and 43) after my London PB I was only 30 secs off. But I felt way stronger than my PB run and also ran identical splits.           

Testosterscone

Delighted to see this log up and running will follow with interest (also good to see discussion going on)

Abhainn wrote: »

First of all your logging for Rotterdam marathon is very welcome Zico. I anticipate nothing less than your normal 100% preparation for your new challenge.

Generally I would agree with ‘less weight’ the better approach for going faster. Keep in mind though loosing too much may not be necessarily good either. As you know strength is vital on the homeward stretch of a marathon. I don’t believe we’re designed to perform at a dangerously low weight as the Africans can.  

I managed my marathon PB at 69.9kg and ran 2^nd half 18 sec slower than first. I bulked up to 73kg -/+ 0.3kg (I was 175cm.) for all the following 3 x marathons and 3 x IM races and performed well.  
3 yrs later older (and 43) after my London PB I was only 30 secs off. But I felt way stronger than my PB run and also ran identical splits.           

I think this raises an good point. Many multi-sport athletes tend to be alot better conditioned than runners in generally (possibly from the long hours on the bike without the same force impacts) you tend to be able to tell cyclist/triathletes because there is more definition in the legs. As a result weight will have more of an impact because these athletes are better conditioned.

Noticed this at a race recently in terms of leg definition across a few runners. The notion that you hear of "looking like a runner" came to mind. As a result I think that runners can actually get a bit heavier going from the doughy look to a leaner more powerful runner without it negating performance (in fact could even improve)

That being said this time of year no harm in highlighting links with weight and performance

OOnegative

Testosterscone wrote: »

Delighted to see this log up and running will follow with interest (also good to see discussion going on)



I think this raises an good point. Many multi-sport athletes tend to be alot better conditioned than runners in generally (possibly from the long hours on the bike without the same force impacts)

This bit I can relate to, back 4/5 years ago I used to do two cycles of 70/80k a week on top of 5 days running and was a hell of a lot leaner, not much lighter weight wise than I am now but I was more 'defined' let's say. I never returned to it really after knee operations plus read conflicting stories than cycling wasn't very good if you want to improve running wise, but it's something I may look at when weather becomes more conducive here in Holland.

TRR_the_turd

RayCun wrote: »

you're right, you've never seen him
:pac:

I'd rather be good looking, fat and fastish then run for your club!

pgibbo

Abhainn wrote: »

First of all your logging for Rotterdam marathon is very welcome Zico. I anticipate nothing less than your normal 100% preparation for your new challenge.

Generally I would agree with ‘less weight’ the better approach for going faster. Keep in mind though loosing too much may not be necessarily good either. As you know strength is vital on the homeward stretch of a marathon. I don’t believe we’re designed to perform at a dangerously low weight as the Africans can.  

I managed my marathon PB at 69.9kg and ran 2^nd half 18 sec slower than first. I bulked up to 73kg -/+ 0.3kg (I was 175cm.) for all the following 3 x marathons and 3 x IM races and performed well.  
3 yrs later older (and 43) after my London PB I was only 30 secs off. But I felt way stronger than my PB run and also ran identical splits.           

Has your height changed? :pac:

RayCun

TRR_the_turd wrote: »

I'd rather be good looking, fat and fastish then run for your club!

he lives! :pac:

zico10

Abhainn wrote: »

Generally I would agree with ‘less weight’ the better approach for going faster. Keep in mind though loosing too much may not be necessarily good either. As you know strength is vital on the homeward stretch of a marathon. I don’t believe we’re designed to perform at a dangerously low weight as the Africans can.  

I managed my marathon PB at 69.9kg and ran 2^nd half 18 sec slower than first. I bulked up to 73kg -/+ 0.3kg (I was 175cm.) for all the following 3 x marathons and 3 x IM races and performed well.  
3 yrs later older (and 43) after my London PB I was only 30 secs off. But I felt way stronger than my PB run and also ran identical splits.           

You'd know better than me, but I doubt that at 69.9kg, you were even close to being at a dangerously low weight. I reached and raced at 70.?kg when I set my marathon PB and I don't see how getting back to that weight could be either an unrealistic or dangerous target.

Back when I was 70kg, I always had Ironman racing at the back of my mind (It's still there, btw.) and I thought sub 70kg was too light. I got cold swimming in the pool at this weight. I was also finding it hard to get under 70kg and I just gave up on the target. But that's not to say anything less than 70kg would be a dangerous weight for me. It's just the difficulty I had in getting there that means I won't set it as a target now. I think if I get really serious about marathon running though, I'll just have to endure the hardships and do what it takes to get to this weight.

And back to Ironman; While Patrick Lange, at 178cm and 63kg, is a bit of an outlier when it comes to Kona champions, in winning and setting the course record in the process, it has certainly made me rethink what I thought was my ideal Ironman racing weight.

zico10

Monday 11th December
77.2kg

Cross Training

50 minutes easy on cross trainer

A 10km recovery run was what was in the plan, but I thought it would be safer to stick to the cross trainer. I've no niggles and it was just purely precautionary.


Tuesday 12th December
No morning weigh-in

General Aerobic Run - 13km w. 10 x 100m strides

13.01km in 58:35, 4:30/km

I did this on the footpaths around Clonsilla and used three painted bikes symbols, 50m apart, on an adjacent bike path to measure out the distance for the 100m strides. I was wearing new shoes for this; Hoka One One Clifton 4, and they caused bad blisters on the soles of my feet. Although not the same pair, they've a similar raised arch on the insole, to the other new pair I wore on Saturday and Sunday and I was probably just further aggravating an already tender spot. I'll change back to an old pair of runners for my MLR tomorrow and hopefully I'll be fine. I hope it won't be a recurring problem once they're fully worn in.
I felt good throughout this and was very comfortably holding my desired pace for each kilometre split up until the time the strides started. I doubled back on myself after each separate 100m stride and inevitably lost a bit of time here.
Hopefully tomorrow's run brings a similar sense of satisfaction and I'll be facing into Sunday's long run with its 13km at MP with a lot more confidence than I have right now.
Totals;
Time: 0:56 - Distance: 13.01km


Wednesday 13th December
74.9kg

Medium Long Run - 21km

21.01km in 1:30:04, 4:17/km

The weather forecast wasn't great and that's the way things turned out. It was windy and wet when I was out running, but I was well wrapped up and given the recent frost and ice warnings, I was happy I'd none of that to deal with. I ran from the NAC to the Phoenix Park, where I was hoping to run on grass. The grass was as soggy as fnck though, so I just stuck to the paths. There's more impact with this, but I felt fine and so far, so good on the old injury front. I was under no undue stress holding the pace and I could have given a lot more had it been required. Hopefully now the rest of the week goes as well as the last two days have gone.
Totals;
Time: 1:30 - Distance: 21.01km


Thursday 14th December
76.2kg
Cross Trainer

50 minutes easy

Another short stint on the cross trainer instead of a recovery run.


Friday 15th December
No morning weigh in

Recovery Run - 10km

10km on treadmill at average speed of 4:53/km

This was scheduled for tomorrow, but I've planned a night out with friends then and if I stuck to the plan, I'd inevitably have to do the first marathon-pace run with a hangover. It's going to be tough enough without that added hardship, so I'll do it Saturday morning instead. As the plan has a 10km recovery run the day before the the marathon-pace run, even though it meant two recovery runs in a row, I felt it would be a good idea to do an easy day before a hard one. It now means I'll have to do the second MLR of the week in a hungover state, but once I get moving, I'm sure I'll struggle through it.
Totals;
Time: 0:48 - Distance: 10.00km


Saturday 16th December
Marathon Pace Run - 27km w. 13km @ MP

27.00km in 1:44:11, 3:52/km
Splits; 1) 13.00km @ average pace of 4:06/km
MP kilometre splits; 1) 3:34, 2) 3:37, 3) 3:32, 4) 3:35, 5) 3:32, 6) 3:32, 7) 3:27, 8) 3:32, 9) 3:36, 10) 3:35, 11) 3:37, 12) 3:44, 13) 3:37, Average pace = 3:35/km
Final kilometre; 4:19

I was very trepidatious about how I was going to get on with this. There's no way in my current shape, I'm fit for a sub 2:35 marathon, so trying to run nearly one-third of the distance at this pace was something I found quite daunting. I was expecting to struggle with this pace and if I made it, I thought it would just be by the skin of my teeth. In the end I succeeded in finishing the marathon paced section with an average pace a few seconds below what I'll need to run next April. From this point of view, I'm pleased with how I fared, but at the same time, I would have liked to have ran each single kilometre split at my hoped for speed. But cutting myself some slack, 90% of this slowest split was into a headwind, and I managed to get things back on track for the subsequent kilometre. So it wasn't a capitulation of any sort.
Totals;
Time: 1:44 - Distance: 27.00km


Sunday 17th December
Medium Long Run - 18km

18.00km in 1:18:37, 4:22/km

As I'd anticipated I woke up slightly worse for wear and it wasn't until late in the evening that I went out fir this run. My motivation was zero practically the whole way through and I was thinking of pizza throughout. So when I got home, I inevitability had a whole one for supper. Not exactly the diet of champions, but so far out from Rotterdam, I won't stress too much about such a poor choice of calories.
I wanted to keep all the kilometre splits under 4:24/km, but I wasn't willing to push anyway hard to do so, and there were quiet a few outside the ideal MP+20% I should have been running at. With a hangover and after a hard run yesterday, I didn't consider pace being all that crucial a factor in today's run. Still I finished up with an overall average pace just under my target, so all's good with the world.
Totals;
Time: 1:53 - Distance: 27.01km



Weekly Totals;
Running: 6:18 - 89.02km
Cross training : 5:00 (3:20 swimming & Two 50 minute stints on cross trainer)
S & C: 3:00 (Two Bikram Yoga Classes)

ReeReeG

zico10 wrote: »

S & C: 3:00 (Two Bikram Yoga Classes)

I've heard it said that Bikram is pretty dehydrating and therefore not the ideal side activity if running long distances... How do you find it??

zico10

ReeReeG wrote: »

I've heard it said that Bikram is pretty dehydrating and therefore not the ideal side activity if running long distances... How do you find it??

You certainly sweat a lot in the classes, but as long you re-hydrate normally afterwards, I don't see how it could have any lasting impact on running performance. I wouldn't go to a Bikram Yoga class before a long run or an important session, but it's not that hard to replace lost fluids and salts if you leave enough of gap between a run and the yoga class. Running itself is dehydrating, but I don't think anyone would advise you not to do it. There might be other reasons as to why Bikram Yoga isn't the best complementary training for a runner, but I wouldn't think sweat loss is a legitimate one.

I've only been going to the Bikram Yoga classes for a month and my reason for starting was primarily to improve my swimming, in the hope that it would give me improved range of motion in my shoulders. But apart from that, I find it's improving my overall flexibility and balance. Improving those two things can only help my running.

I had been on an introductory offer in a studio in Coolmine. under the offer, I had access to unlimited classes for a month. That's now expired though, so Bikram Yoga might not feature as regularly in my training from here on, but it's only because of the expired offer and not because I don't see its value.

ReeReeG

Yeah I was just curious how you found it along with running, but spacing it from the long runs and sessions makes sense. I do regular yoga myself at the moment which is totally fine, but wouldn't mind trying Bikram.

zico10

ReeReeG wrote: »

Yeah I was just curious how you found it along with running, but spacing it from the long runs and sessions makes sense. I do regular yoga myself at the moment which is totally fine, but wouldn't mind trying Bikram.

I'd never done regular yoga before, so I wouldn't be in a position to compare the two. But I definitely think you should try out Bikram. What's the worst that could happen? Just make sure you bring a drink.

zico10

Monday 18th December
77.5kg

Recovery Run - 10km

10.01km in 50:47, 5:05/km

I kept the effort very easy throughout, but I finished just one hour before a swim session, during which my legs cramped very badly and I wasn't able for the last 5 minutes of the one hour swim. I simply think it was down to not hydrating properly and I'll try to be more careful about this in future.
Totals;
Time: 0:51 - Distance: 10.01km


Tuesday 19th December
77.1kg

Lactate Threshold Run - 16km w. 8km @ Threshold Pace(hoping for :30/km)

16.01km in 1:02:53, 3:55/km
Splits; 1 - 7.00km @ average pace of 4:15/km
2 - Threshold Pace; Kilometre splits; 1) 3:29, 2) 3:34, 3) 3:31, 4) 3:35, 5) 3:35, 6) 3:33, 7) 3:33, 8) 3:34, Average pace = 3:33/km
3) - Final kilometre; 4:33

I drove to The Phoenix Park for this and had just missed the last few rays of sunlight when I started. I'd a defeatist attitude before I even started and never really believed I was going to succeed in holding sub 3:30/km pace for the 8k at threshold. I didn't show any real willingness to suffer once I saw things were slipping away from me. The speed just wasn't there today and although I was never going to hit my desired pace, I might have eked out a second of two more per kilometre had I dug a bit deeper.
I think the manner in which I got through the first two hard runs of the plan (5th & 16th December), has made me too complacent. I need to buck up about my weight. I'm currently too heavy to be comfortably running the paces I want to run and it was eventually going to be shown up. That's what happened today.
One good thing though is I have ten weeks to lose a bit of weight before the next hard run in the plan. Unfortunately Christmas lies between now and then and how well I can resist temptation during the festive period, will have a lot to do with how I run in two weeks' time.
Totals;
Time: 1:03 - Distance: 16.01km


Wednesday 20th December
No weigh in

Medium Long Run - 23km

23.01km in 1:36:30, 4:12/km

I needed a good run after the disappointing day I had yesterday and thankfully I felt good for most of this. It was pleasantly warm out and I had to ditch some layers and the hat and gloves I started out with shortly after starting.
Totals;
Time: 1:37 - Distance: 23.01km


Thursday 21st December
75.8kg

Cross Trainer

50 minutes easy

I did this instead of the scheduled 10km recovery run. I'm feeling absolutely fine and think I'm ready for seven days a week running, but better safe than sorry and I'll stick with these intermittent cross training sessions for the time being.


Friday 22nd December
76.4kg

Medium Long Run - 19km

19.01km in 1:21:56, 4:19/km

I wanted to keep this towards the slower side of steady and I think I managed this quiet well. This is partly because I'm saving myself for Sunday when I'd like to go a little bit faster for another MLR. But it's also because I'd been out for a few pints last night and even though I felt fine, I'd told myself finishing only one second under 4:24/km pace would have still been mightily impressive. I certainly could have pushed a little bit harder, but I don't think that's the point of these Medium Long Runs.
Totals;
Time: 1:22 - Distance: 19.01km


Saturday 23rd December
76.3kg

Recovery Run - 10km

10.00km in 52:13, 5:13/km

This was done at a nice and easy effort. There's nothing quick about 5:13/km, but it was quicker than the pace I'd started off at and over the course of the 10km, I was getting progressively faster without trying to.
Totals;
Time: 0:52 - Distance: 10.00km


Sunday 24th December
76.2kg

Long Run - 26km

26.00km in 1:48:23, 4:10/km

I hadn't my watch set to auto lap every kilometre, something I have been doing of late. This seemed to make it a more boring and longer run. Without working for it, I was consistently holding the pace. I thought I was running well and I wasn't feeling any tiredness in the legs.
Totals;
Time: 1:53 - Distance: 27.01km



Weekly Totals;
Running: 7:33 - 104.04km
Cross training : 2:10 (1:20 swimming & 50 minutes on cross trainer)
S & C: 0:00

Apart from Tuesday's failed tempo run, I feel like I'm doing well. The pace I need to hold for my long runs is coming easier to me and hopefully it will feel easier still as the weeks progress. The faster stuff is probably something I'll still struggle with during that time. Despite that, I'm running faster than when I last followed the program and by that logic I should succeed in running faster come race day. I just need to make a more concerted effort to lose weight, but that's not rocket science and it's just a case of doing it.

Happy Christmas to anyone who is reading this.

rooneyjm

Surly you can let things go a bit over Christmas. One session where you haven’t hit the pace? Hardly a crisis.

zico10

Monday 25th December
No weigh-in

Recovery Run - 10km

10.01km in 47:41, 4:46/km

I was expecting to be hungover tomorrow and did consider swapping this with the 16km general aerobic run scheduled for St. Stephen's Day. But I also had to drive up from Tipperary to Dublin today and felt pressurised into keeping my Christmas Day run as short as possible, so a short and easy jaunt is what I decided on.
Totals;
Time: 0:48 - Distance: 10.01km


Tuesday 26th December
No weigh-in

General Aerobic Run - 16km w. 10 x 100m strides

16.01km in 1:12:02, 4:30/km

I came up to Dublin for Christmas dinner in my brother's yesterday and spent the night there as well. So I was able to do this on the usual roads I run.
I don't need to run as fast for my general aerobic runs as I do for most other runs on the plan, which was just as well, as I could feel the ill effects of yesterday's gluttony and excessive imbibement. Still it wasn't overly difficult to hit and hold the pace I needed to run.
Totals;
Time: 1:12 - Distance: 16.01km


Wednesday 27th December
No weigh in

Medium Long Run - 19km

19.00km in 1:20:02, 4:13/km

This was supposed to de done on Friday and I should have been doing a 23km MLR today. I'd wasted a lot of time in the morning and had a wedding to go to tonight, so even though the 23km run would have taken an extra 17 minutes, I felt time was at a premium and I opted to swap around this week's two MLRs.
I felt okay during the run itself and the over indulgences I engaged in over the last two days didn't seem to have too much of an adverse affect on my running. Temperatures had dropped below zero last night and there were still patches of frost and ice on the paths today. I had two scary moments early on when I slipped on some black ice. I stayed upright both times, but it made me very cautious for the rest of the run.
Totals;
Time: 1:20 - Distance: 19.00km


Thursday 28th December
No weigh-in

Cross Trainer

50 minutes easy

Once again, I did what's become my weekly 50 minute recovery "run" on the cross trainer.


Friday 29th December
78.2kg

Medium Long Run - 23km

23.00km in 1:37:57, 4:16/km

I was back in The Phoenix Park for this and did 90% of it on grass. My enthusiasm varied quite a bit and by the end, although I was happy enough with the pace I held, I'd have preferred if it had felt a bit easier. The obvious solution to this would be to lose weight. I'll make it through the Christmas and get cracking on that.
Totals;
Time: 1:38 - Distance: 23.00km


Saturday 30th December
77.6kg

Recovery Run - 10km

10.01km in 49:15, 4:55/km

I was hoping to get this out of the way early on, but I spent the whole day doing nothing in particular and ended up running in the dark. I was taking things very easy, whilst contemplating the 32km long run that's on the plan for tomorrow.
Totals;
Time: 0:49 - Distance: 10.01km


Sunday 31st December
No weigh-in

Long Run - 32km

26.00km in 1:48:23, 4:10/km

I drove to the Phoenix Park for this, partly because I'd be able to run on grass for 100% of the distance if I so chose. But also because this was going to be my longest training run in over three months, I felt I'd deserve a reward after finishing it. It was in the café in The Visitors' Centre that I intended on rewarding myself with coffee and cake galore.
I parked in the VC carpark and started into the 32km run from there. Although I'd began with the intention of making this run as easy as possible, the pace came easily enough and after half an hour, I decided I'd tackle some of the hillier sections of The Park. I was able to maintain my desired pace and although it wasn't as comfortable as I'd have liked, I never found the 4:10/km average pace I held a struggle.
There were a few showers that made me wish I was wearing more than a base layer and T-shirt, but it never felt like I was soaked to the skin and I wasn't as miserable as I potentially could have been.
I'd taken a gel with me, but never felt the need for it and got through the whole run without fuel or water. There was no need for a toilet break either and I didn't stop my watch from start to finish, which outside of a race is a rarity for me when running for this length of time.
I was fairly happy with myself upon finishing and arrived back in the VC carpark bang on 32km. It had been an almost perfect training run and I felt like I'd well and truly earned the coffee and cake I'd been promising myself. I put on some dry clothes and made my way to the café only to be greeted by a sign informing me it was closed for the day. Ah well, I'll take it as a sign from the running gods that I'm too fat to deserve cake.
Totals;
Time: 1:53 - Distance: 27.01km



Weekly Totals;
Running: 8:00 - 110.03km
Cross training : 0:50 (No swimming & 50 minutes on cross trainer)
S & C: 0:00

Nothing to do with running I know, but as I stated in my opening post, I was hoping to use swimming as regular cross training. I didn't make it to the swimming pool once this week however. This was partly due to irregular pool opening hours, but mainly due to a total lack of enthusiasm. I wasn't too enthusiastic about much of the runs I had to do either, but at least I got them done. There was nothing overly challenging about anything I had to do this week, which was welcome given the week that was in it.
A much more difficult week lies ahead though and I fear it's then I'm going to pay the price for the excesses of the festive season.

zico10

rooneyjm wrote: »

Surly you can let things go a bit over Christmas. One session where you haven’t hit the pace? Hardly a crisis.

The 2kg weight gain from December 24th to 28th, and sporadic weigh-ins last week, should show that I did let things go. I'm not back to work until Monday, so Christmas isn't over for me and no doubt it'll be a while yet before I'm happy with my weight and my running.

You're right, it's not a crisis, but if the trends haven't started to reverse by the end of January, it will be. Anyway, if you found your way here from my old log, you should have known what to expect.

zico10 wrote: »

anybody who wants to follow this next step in my sporting journey can do so here; https://www.boards.ie/vbulletin/showthread.php?p=105482532#post105482532
Usual dosages of self deprecating comments and poor body image guaranteed.

zico10

Monday 1st January
76.7kg

a.m.
Recovery Run - 10km

10.00km in 50:52, 5:05/km

Totals;
Time: 0:51 - Distance: 10.00km

p.m.
Recovery Run - 6km

6.01km in 30:57, 5:09/km

Totals;
Time: 0:31 - Distance: 6.01km

This was the first double run day in the plan. When they're only short, easy recovery runs like these two were today and when I'm off work, it's fairly easy to get both done, as was the case today.


Tuesday 2nd January
76.6kg

Lactate Threshold Run - 16km w. 6km @Threshold Pace

16.00km in 1:03:03, 3:56/km
Warm up - Kilometre Splits; 1) 4:26, 2) 4:07, 3) 4:04, 4) 3:55, 5) 3:52, 6) 3:49, 7) 3:52, 8) 3:56,
2 - Threshold Pace; Kilometre splits; 1) 3:28, 2) 3:29, 3) 3:50, 4) 3:42, 5) 3:46, 6) 3:31 Average pace = 3:38/km
Final kilometres; 1) 4:36, 2) 4:39

I'd been dreading this session for a while and it went even worse than I had feared. I started from the NAC and ran uphill to Ballycoolin. The plan was to increase my pace throughout the opening 8km and turn around at that juncture. Then owing to clever planning, I'd have a mostly downhill six kilometres at tempo pace. Things went well for the first 2km of this stretch, but then I turned into a cnut of a headwind and experienced the ignominy of running the next kilometre split 20 seconds slower than had hoped to. It wasn't until the final kilometre, that the wind was at my back once more and I finished with a of 3:31; still off target, but not disastrously so.
All in all, it was a disappointing run. I wonder if I built up the pace too quickly in the warm up. I'm also blaming the wind, but in reality I also know this alone doesn't account for the ridiculously slow pace I held between kilometres 3 and 5 of the tempo effort.
Totals;
Time: 1:03 - Distance: 16.00km


Wednesday 3rd January
76.7kg

Medium Long Run - 24km

24.00km in 1:46:13, 4:24/km

After the threshold run yesterday, I spent the rest of the day getting a tattoo done on my upper arm. While that's still healing, I've been advised not to wear any skin tight clothing. So this rules out wearing a base layer, something I wear pretty much year round in Ireland, whatever the weather. So no way was I going to brave January temperatures without one. Given that, the only option open to me was to do this on a treadmill. It made for a pretty boring run, but watching some old races on my iPad provided some sort of distraction. I took a toilet break halfway through, as much to break up the monotony of what I was doing as any pressing urge to urinate.
Totals;
Time: 1:46 - Distance: 24.01km


Thursday 4th January
76.2kg

Cross Trainer

50 minutes easy

Another 50 minute recovery "run" on the cross trainer. I hope to be running seven days a week soon enough, but it won't happen until I'm 110% certain I can handle it. Things are going well and the more of the plan I get through, the more confident I am that I'll get through it uninsured, but I'm not quite at that 110% level of certainty just yet.


Friday 5th January
76.6kg

Recovery Run - 10km

10.01km in 49:15, 4:55/km

Due to a social engagement over the weekend, I had to swap around Saturday's and Sunday's runs. With Saturday's run now bring a marathon pace run, I wanted to give myself an easy day beforehand. So it meant doing a 10km recovery run, originally scheduled for Saturday, today.
Totals;
Time: 0:49 - Distance: 10.01km


Saturday 6th January
76.0kg

Marathon Pace Run - 29km w. 16km @ Marathon Pace

29.01km in 1:54:14, 3:57/km
Warm up - Kilometre Splits; 1) 4:22, 2) 4:16, 3) 4:12, 4) 4:13, 5) 4:15, 6) 4:13, 7) 4:12, 8) 4:10, 9) 4:15, 10) 4:15, 11) 4:07, 12) 4:04, 13) 4:12,
Marathon Pace; Kilometre splits; 1) 3:38, 2) 3:39, 3) 3:39, 4) 3:36, 5) 3:40, 6) 3:38, 7) 3:37, 8) 3:47, 9) 3:53, 10) 3:45, 11) 3:47, 12) 3:58,1 3) 3:51, 14) 3:51, 15) 3:51, 16) 3:44 Average pace = 3:45/km

I've been trying to fight off a cough/sore throat for a few days and was over dosed on cough syrup and Lemsip starting this. I could partly blame that for my failure today or the whole nod I only noticed when I was running into it head on. But whatever the reason, I feel like I'm running out of time to get things right.
Positives are despite my failings, I'm still running faster than I was in 2014 and today held my PMP for 7km. That's over 40% of the distance, so it's a pass if I look at it like that.
When I got this much done, I thought there was a slim chance that I might manage to do the full 16km under target, but then 200m into the eighth kilometre, the gradient increased and my speed fell away. I got to the top of this drag, performed an about turn and hoped the fact that the gradient was now in my favour, would allow me rescue things. No such luck though and I struggled home never again coming near my PMP for any of the subsequent kilometres.
Totals;
Time: 1:54 - Distance: 29.01km


Sunday 7th January
No weigh-in

Medium Long Run - 21km

21.01km in 1:30:08, 4:18/km

Just catching up with the week's work by doing Friday's postponed run today. Had yesterday's marathon pace run been a success, I might have allowed myself an easier target than my usual target of <4:24/km. As it was though, I felt I couldn't afford two days in a row not hitting my target, so however I felt, I was determined to run this at my usual long run pace. Whilst I was never in danger of going too slow, it could have felt easier. This was particularly true early on, but once I got into things, that feeling went.
Totals;
Time: 1:30 - Distance: 21.01km



Weekly Totals;
Running: 8:25 - 116.04km
Cross training : 0:50 (50 minutes on cross trainer)
S & C: 0:00

With both a lactate threshold and a marathon pace run, I knew this was going to be a testing week. Unfortunately, I didn't succeed in hitting my paces for either of those runs and the week feels like a failure. One positive I can draw from the two runs, is I don't feel like I failed as badly in the second one. Thankfully I've a recovery week coming up and I'm hoping this gives me adequate opportunity to recharge my batteries. And now that Christmas is officially over, I'm going to use it as the imprimatur to cut out eating crap and get serious about losing weight.

S.L.F.

24km on a treadmill, fair play

zico10

S.L.F. wrote: »

24km on a treadmill, fair play

I'm well used to spending a lot longer on a turbo trainer, just staring at the wall. 24km on a treadmill isn't all that bad in comparison.

S.L.F.

zico10 wrote: »

I'm well used to spending a lot longer on a turbo trainer, just staring at the wall. 24km on a treadmill isn't all that bad in comparison.

I suppose whatever you're used to. I've never done more than 8 miles on a treadmill myself. I always find in the gym I overheat and am counting down the minutes and I'd be going a lot slower than yourself. There's no fans at the treadmills at all which is ridiculous.

joey100

How you finding the training after getting the tattoo? I know after mine I'm always a bit run down, takes a while to get back to normal.

zico10

joey100 wrote: »

How you finding the training after getting the tattoo? I know after mine I'm always a bit run down, takes a while to get back to normal.

I was feeling a bit run down at the weekend actually, but it didn't occur to me it could have been because of the tattoo. It'd be a convenient excuse for my subpar run on Saturday if it was. :pac: I hope it wasn't though as the tattoo is nowhere near finished. There's still over 10 hours of work of work left, so if the tattoo was the reason for me being run down, there might be a few more poor runs coming down the line.

peter kern

if you do one of your 16k marathon pace runs again give me a shout.

joey100

I wouldn't discount the effects of getting the tattoo. It can be fairly tough on the body even if the pain doesn't feel too bad. Over 10 hours left after one sitting already, that's going to be big! Might be just something to keep in mind when you are running after it.

zico10

peter kern wrote: »

if you do one of your 16k marathon pace runs again give me a shout.

There are two more marathon runs coming up, but the distances are only going to get longer; 19km in 3½ weeks and then 23km on March 4th. The Phoenix Park will be more than likely be the venue and you're welcome to join me for one or both. But I hope I'll be lighter and faster for those than I was last Saturday and I won't be slowing down for you.

On that; I can't make it this Sunday, but I intend to do all my Sunday morning long runs, for the next couple of months, in The Park. They won't always have marathon paced portions, but they'll be brisk enough for you.

zico10

joey100 wrote: »

I wouldn't discount the effects of getting the tattoo. It can be fairly tough on the body even if the pain doesn't feel too bad. Over 10 hours left after one sitting already, that's going to be big! Might be just something to keep in mind when you are running after it.

It's a half sleeve I'm getting done to cover up the snake on my upper arm. To work as a cover-up, I need the inner arm tattooed as well. So it's pretty big alright. I got the outlining done on the outer arm and a very small bit of colouring. It has a very unfinished look to it right now, so I will finish the colouring of what's been inked so far before moving onto the inner arm. Once I get that much colouring done, it will look a lot better, and I could leave it like that for another year, but the old tattoo will still be visible. So it won't be perfect and I'd like to get the whole piece finished sooner rather than later.

I understand what you're saying about the tattooing process itself taking a toll and I don't intend getting tattooed within two weeks of Rotterdam Marathon. Unfortunately, I don't have too many full days free between now and the Easter holidays, (which are also unfortunately the two weeks before Rotterdam), so it's going to probably mean multiple 2-3 hour sittings.

Needless to say, I'm trying to plan any tattooing around the marathon training. It's a small bit inconvenient, but it doesn't need to derail my preparations for Rotterdam either. Some training sessions might be impacted down the line, but life throws plenty of things at you for which the same can be said.

No doubt I'll continue to complain if I don't hit goal paces in training, but I do realise that the real value of doing any session is in running at the appropriate intensities for the appropriate length of time. Some days things will go well, and some days not so well. Last Saturday was simply one of those days that didn't go so well, but I'm confident the benefits of it will still stand to me.

zico10

Monday 8th January
76.7kg

Cross Trainer

55 minutes easy

I added an extra 5 minutes to the usual 50 minutes I do to account for an extra kilometre in today's scheduled recovery run.


Tuesday 9th January
76.0kg

General Aerobic Run - 16km w. 10 x 100m strides

16.00km in 1:11:35, 4:28/km

I started this in the NAC and did the bulk of it on the roads around Ballycoolin Industrial Estate, before returning to the NAC to do the strides towards the end of the run. It was very mild out and the wind was light, so I ditched the gilet I was wearing less than 10 minutes into proceedings.
Totals;
Time: 1:12 - Distance: 16.00km


Wednesday 10th January
75.3kg

Medium Long Run - 21km

21.01km in 1:30:01, 4:17/km

My motivation to start was very low and I put it off again and again. I twice stopped for a p!ss and it took a lot to get going again. The enthusiasm simply wasn't there tonight. I don't know what was wrong. I'm getting through the program more or less on course, but I'd prefer if the training itself gave me more joy.
Totals;
Time: 1:30 - Distance: 21.01km


Thursday 11th January
76.2kg

Cross Trainer

50 minutes easy

50 minutes easier in lieu of a 10km recovery run.


Friday 12th January
76.2kg

General Aerobic Run - 16km

16.01km in 1:11:26, 4:28/km

I was aiming to keep the pace below 4:35/km tonight and this proved harder than it should have done for the first half hour or so. It did get easier, which I suppose is something positive.
Totals;
Time: 0:49 - Distance: 10.01km


Saturday 13th January
75.0kg

Recovery Run - 10km

10.00km in 50:26, 5:03/km

Just a nice easy trot in The Phoenix Park and I stayed on grass for 90% of it. I'd say there isn't a square inch of the Park I haven't trodden, but I tried to visit the parts I've ran least.
Totals;
Time: 1:54 - Distance: 29.01km


Sunday 14th January
74.8kg

Long Run - 26km

26.01km in 1:30:08, 4:18/km

I met a friend for this who also happens to be running in Rotterdam. Although he too is going to be following a plan from Pfitzinger and Douglas, unfortunately it's a shorter one than I am on and our runs aren't always going to match up. He's been a regular training partner for a good few years though and our long run paces are going to be similar, so we'll try meet up as often as is practical for our Sunday morning long run. It's good to have the company and it provides a social aspect to what for me is ordinarily a very solitary pastime.
Totals;
Time: 1:30 - Distance: 21.01km



Weekly Totals;
Running: 6:33 - 89.03km
Cross training : 1:45 (50 minutes on cross trainer)
S & C: 1:00 1 hour normal yoga; I'll get back to doing Bikram Yoga once I feel my tattoo is healed well enough not to be destroyed by the streams of sweat that will be pouring off me in the Bikram Yoga studio.

I was struggling with enthusiasm all week. The fact it was a recovery week probably meant I didn't treat the runs with the seriousness I might otherwise have done. I knew I was never really going to struggle with any of them, so I was missing that impending sense of failure that often helps me run fast. I'm back to bigger mileage next week, which includes a lactate threshold run, so that impending sense of doom is just around the corner.
On a more positive note, I managed to resist the temptation to snack and my weight was going in the right direction all week. I'd a belated "Christmas" dinner with my brothers and mother on Sunday, which reversed the trend and I was a lot heavier heading to bed on Sunday than I was when I weighed myself in the morning. It was the first time we'd all been together for long time though and I'm not going to make a habit of stuffing myself every Sunday.
Apart from that, I plan to run for 7 days a week this week and hopefully I handle the mileage without issue.

rooneyjm

A pb is always good for lifting the spirits, make the training feel worthwhile, although that tray of cake you were carrying in Ashtown won’t be helping

zico10

rooneyjm wrote: »

A pb is always good for lifting the spirits, make the training feel worthwhile, although that tray of cake you were carrying in Ashtown won’t be helping

Calling it a "tray of cake" would be a bit of an exaggeration, but I get your point. I'm trying to cut it out, but I'm not strong willed enough just yet to stomach grapefruit for breakfast.

zico10

Monday 15th January
No weigh in

Recovery Run

10.00km in 50:06, 5:00/km

I should have done two recovery runs today, but the commute today was from Roscrea to Dublin, and after that drive, I was in no mood for a run and decided to do the evening run tomorrow morning instead.
Totals;
Time: 0:50 - Distance: 10.00km


Tuesday 16th January
75.7kg

Recovery Run - 6km

6.00km in 31:56, 5:19/km

This was the second recovery run that I should have been done yesterday, but even though I didn't get the two runs done when I was supposed to, at least I've maintained the correct order.
Totals;
Time: 0:32 - Distance: 6.00km

Lactate Threshold Run - 18kmw. 8km at threshold pace

7km warm up, w. 6 x 10" at 20.0km/hr,
8km at 3:29/km,
3km cool down

The weather was horrendous and although I might have been prepared to go out in snow and driving wind if it was just a regular run-of-the-mill run, I wasn't tackling a lactate threshold session in such conditions. Consequently, I opted to do this on a treadmill. The pace was much, much easier to hold than it would have been on the road. Wishful thinking would have me believe it was because I'm getting fitter, but the more likely explanation is no air resistance, a poorly calibrated treadmill, or perhaps a bit of both. As I hadn't came prepared for a treadmill run, I had to wear a regular sleeved T-shirt instead of a singlet and I was getting uncomfortably hot. The tiny fans on the treadmills don't provide much of a cooling effect and I'd been fearing my ill suited clothing was going to be my undoing. But it turned out to be much easier than I had expected and although the 8km at threshold was a very qualified success, I finished feeling better about my current state of fitness than I did at the start.
Totals;
Time: 1:15 - Distance: 18.00km


Wednesday 17th January
75.0kg

Medium Long Run - 24km

24.03km in 1:42:47, 4:17/km

I ate way too close to this run and felt pretty crappy at the start. This went away after a few kilometres, but it served as a useful reminder that running with a full stomach is never the brightest idea.
I was well wrapped up and didn't feel the cold, but it was a wet night and there wasn't much I could do to protect myself against that. That doesn't really bother me, but it did cause my glasses to fog up and I had to return to my car half way through, to put in a pair of contacts. Apart from that, it was uneventful and another run in the plan successfully ticked off.
Totals;
Time: 1:43 - Distance: 24.03km


Thursday 18th January
75.7kg

Recovery Run

11.00km at 4:48/km

I was hoping to be in getting tattooed this evening (this didn't happen in the end), but I didn't know for sure when I woke up. So I had to get the run out of the way early morning. The weather wasn't great, so I did this on a treadmill before work. It's hard to stave off the boredom when just running at the same pace on a treadmill, but it was good to get it done and not have to think about it for the rest of the day.
Totals;
Time: 0:53 - Distance: 11.00km


Friday 19th January
76.2kg

Nothing; Obviously in a 7 day a week running program, this wasn't in the plan. But I'd a social engagement on tonight that I couldn't or didn't want to get out of. I'd planned on gong to the NAC after work and running from there. When I got there though, I found out to my dismay that I'd forgotten the bag I'd packed in the morning, with all my running gear in it. Driving home and back into Blanchardstown for the aforementioned social engagement, was going to deprive me of one hour and at this stage even swapping around today's and tomorrow's runs would have had me under pressure to make it to the meal on time. It got to the point, where I just thought "Fnck it!" and scrapped the idea of getting any sort of run done today, with the intention of cramming both runs in tomorrow.


Saturday 20th January
76.7kg

Medium Long Run - 21km

21.01km in 1:29:30, 4:16/km

I was doing yesterday's medium long run and set off with the intention of still doing the scheduled 13km general aerobic run today as well. I started as early as a sufficient night's sleep and my procrastinating nature allowed, which turned out to be a not so early 11:17 a.m. After a cup of coffee and no breakfast, I finally made it out my front door. I simply ran 10.5km, performed a U-turn and ran the same 10.5km stretch of road home. It's always my hope to run each and every single kilometre in the plan at my target pace, which for this run was 4:02-4:24/km. I generally look at my Garmin on a fairly consistent basis to ensure I'm doing this, but completely zoned out during the ninth kilometre and it was only when it beeped at the end of that kilometre, did my focus return. I was disappointed to see a time of 4:27 flash on the screen, but it at least helped me concentrate on the job in hand and a too "slow" kilometre never happened again.
Totals;
Time: 1:30 - Distance: 21.01km

General Aerobic Run - 13km w. 10 x 100m strides

13.01km in 57:40, 4:26/km

After failing to get a run in yesterday, the most sensible thing to do might have been to just have forgotten about it and do the rest of the prescribed training for the week. I don't always take the sensible approach to training though and I felt it more important to get all the weekly runs done. I've been targetting this week for a while as the first time I would commit to doing all the weekly runs, and not getting them done would have felt like failure.
Totals;
Time: 0:58 - Distance: 13.01km


Sunday 21st January
76.2kg

Long Run - 32km

32.01km in 2:14:23, 4:12/km

After squeezing two days' running into one yesterday, I wasn't sure how today's run was going to go and I was fearful the requisite pace might prove hard to hit. I started with two friends, so that helped me find my groove. We were moving a little bit faster than I had planned, but it was no harm either, as I don't feel I'm spending long enough running at the upper end of my long run pace scale. This might have been another run at the slower end of my pace scale had I not had company. One of my companions split after 11km and the other left me after 20km. This left me with 12km to do on my own, but I'd locked into the pace by then, and I was able to finish things off without difficulty.
There had been a lot of rainfall in the previous 24 hours and the grass was too soggy to run on. This scuppered my plans to run the majority of the 32km on grass, so it now means I've ran 66km all on road in less than 24 hours. On account of this, I won't take any chances with tomorrow's recovery runs and both shall be substituted with sessions on the cross trainer.
Totals;
Time: 2:14 - Distance: 32.01km



Weekly Totals;
Running: 9:55 - 135.06km
Cross training : 0:00 7 days a week running and I'm still not back swimming means zero hours here.
S & C: 2:50 1 hour yoga and two weights workouts in the gym

OOnegative

Any races planned before Rotterdam?

zico10

OOnegative wrote: »

Any races planned before Rotterdam?

There are three tune-up races in the plan; February 24th, March 10th & March 24th; which are all Saturdays. I haven't looked too closely at any Irish race calendar yet, but I doubt I'll find any races that fall so conveniently. So I'm probably looking at Sunday races on each of those weekends.
The Dunboyne 4 Mile is on the Sunday of the third weekend, so I'll more than likely be in for that. If I can't find anything within short driving distance from Dublin, or Roscrea, then I might just go along to a Parkrun and do it twice. At the pace I'll be running, I still wouldn't be last and I can't imagine it being a problem.

zico10

Monday 22nd January
77.0kg
a.m.
Cross Trainer

50 minutes on cross trainer; easy effort

p.m.

30 minutes on cross trainer; easy effort

Just to be on the safe side, I substituted both recovery runs scheduled for today with stints on the cross trainer; 50 minutes easy instead a 10km run, and 30 minutes easy instead of 6km run.

Tuesday 23rd January
76.5kg

General Aerobic Run - 14km

14.01km in 1:02:06, 4:26/km

I set off thinking this was a very short run, which I hope means a positive mindset is starting to return. But in all honesty, it was a very short run and once I start having similar feelings about my midweek medium long runs, I'll know the proper mindset will be well and truly back.
I drove to the Phoenix Park and did 60% of the total distance on grass. It was slippy and mucky in parts and it was also dark when I was running. These three things weren't a great combination and there were one or two hairy moments when my legs were starting to go from under me.
Apart from that, I got through the 14km without issue. The opening 2km might have been a bit too close to the 4:35/km cap I've placed on my desired pace for these runs, but I wasn't under any great pressure to get them under target and from there, I managed the remaining 12km quite comfortably.
Totals;
Time: 1:02 - Distance: 14.01km


Wednesday 24th January
75.4kg

Medium Long Run - 24km

24.01km in 1:42:38, 4:16/km

I went to the Phoenix Park for this, hoping to get as much of it done on grass as possible. The grass was waterlogged though and in the circumstances, running on it wasn't possible. My pace was okay and while things are getting easier, I'm hoping it gets even easier still and I'll soon be able to run24km without it knocking a feather out of me.
I was wearing Hoka One One Clifton 4 runners, which I bought at the start of December. When I first wore them, they caused blistering on both my insteps and it happened again tonight. I haven't done a huge amount of running in them, but I thought I'd done enough to have them worn in by now. This clearly wasn't the case, but 24km is the longest I've ran in them by quite some distance. I might just use them for shorter runs, as I do find the cushioning very good and my fear of picking up a stress fracture has significantly reduced since I bought them.
Totals;
Time: 1:43 - Distance: 24.01km


Thursday 25th January
74.3kg

Recovery Run

11.01km in 57:53, 5:16/km

I was going to be busy in the evening, so I got this done before work. I started slow and while I was never running fast, I got less slow as the run progressed.
Totals;
Time: 0:58 - Distance: 11.01km


Friday 26th January
75.5kg

Lactate Threshold Run - 19km w. 10km at threshold pace

6.5km warm up, w. 6 x 10" at 20.0km/hr,
10km at 3:28/km,
2.5km cool down

I was in getting my upper arm tattooed yesterday evening and as the friction caused by any clothing I'd have to wear might damage the tattoo, it meant wearing a singlet for today's runwas the only option. It if was 20° warmer, I'd have been prepared to go outside dressed like this, but as it was January, the treadmill won out. It felt slightly harder than the last time I did a threshold run on the treadmill, but it was still way easier than I'd expect doing it outdoors would have been; so easy that I suspect I might not be getting the required benefits that these runs are meant to provide. The next and final threshold run is in two weeks and whatever life throws at me that week, I'll be outdoors for it. I won't say my whole ambitions for running sub 2:35 in Rotterdam, hinge upon that one run, but I'll be a lot more confident about doing so if I mange to hold the :30/km pace for the prescribed 19km.
Totals;
Time: 1:17 - Distance: 19.00km


Saturday 27th January
75.5kg

Recovery Run - 11km

Treadmill; 11.03km at 5:00/km

A slow and boring 11km on the treadmill; no more to be said.
Totals;
Time: 0:55 - Distance: 11.03km


Sunday 28th January
74.5kg

Long Run - 35km

35.01km in 2:25:12, 4:09/km

This was the best I felt for a long run so far in the training block. I didn't think I was pushing overly hard either, so it was nice to also finish with the fastest average pace I've managed yet on a long run. I ran three separate kilometres in under 4 minutes, which included the final 2km. To be able to do that, means I'm obviously not emptying the tank. That's a pleasing thought on and hopefully I'll finish next week's long run, with 19km at my hoped for race pace, equally pleased.
Totals;
Time: 2:25 - Distance: 35.00km



Weekly Totals;
Running: 8:20 - 135.06km
Cross training : 2:55 Two short sessions on the cross trainer and I managed to fit in three vistits to the pool.
S & C: 1:00 1 hour yoga

As I was back in getting tattooed on Thursday, it's means the end of any swimming for another couple of weeks, which is an unfortunate consequence of getting tattooed, as swimming is very useful cross training, that was helping shift weight. It has zero impact and unlike cycling, I wouldn't be risking any injury by engaging in it. And seeing as I mentioned weight, mine is nowhere I'd like it to be. I'm confident now that I'll get through the training uninjured, and my weight is going to be the single biggest factor in whether or not I manage to run a PB in Rotterdam. I'll need to resort to some drastic measures if I'm not consistently weighing in under 74kg pretty soon.