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Comic Book Guy wrote: »I knew your training looked very familiar seeing GA and endurance on Strava.
Super block of base building done.
Enjoy the 10k Plan, those Tuesday sessions are tough but really sharpen ya up.
Thanks J. I've taken a look at the midweek sessions and they look manageable enough on paper. No doubt as overall load increases week-on-week these will start to look very different.Well done on the training. I can't wait for racing to resume and watch the results. There is quite a group of ye of similar age who will be really close together. Fun times ahead
Thanks S. Hopefully I'm close to where I was for Bohermeen last year. I've been surprised by how quickly the fitness seems to have returned.Nice one. Terrific progress. Good luck with the 10k focus.
Thanks D. Looking forward to it. My 10k PB is probably the softest at the moment; Strava gave me a(n unofficial) 10k PB in the middle of the Bohermeen half last March.
That said, the 10k focus is somewhat secondary. I'd intended focusing on 5k, but the 10k plan has longer "long runs" so is hopefully a better fit for moving on to marathon training. It also helps that the plan has two 5k tune-up races before the 10k, so I'll be able to have a tilt at my 5k PB as well.0 -
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🎤🎤 Hello, is this thing on? Can anyone hear me?
It appears that I've been somewhat remiss in my log updates for the last while...
So what's been happening?
I've been tipping along for the most part and have managed to complete a couple of marathons since March 2021.
2021
The first of those was the Thoroughbred Marathon on the October Bank Holiday weekend in 2021, in a time of 4:07, when I mostly fell apart.
I started from a low enough base of about 25 miles per week and topped out at 45 miles. This was a fairly basic marathon training block and there was only 1-2 runs of anything more than marathon pace, and even then the MP runs were fairly sparse.
2022
The second was DCM 2022, which I completed in a time of 3:54, thankfully without falling apart.
One thing that I'd become aware of was that I'd struggled with niggles (more than usual) since lockdown kicked in in 2020. The only/main difference in my daily routine was that cycling was pretty much removed from my daily routine, even if most of the cycling was just a total of 4-5 miles Monday to Friday commuting.
Based on this, I started reintroducing cycling into my weekly routine in the form of cross-training. I also joined a gym and started doing a bit of swimming once or twice a week.
For this marathon block, I was starting from an even lower base running-wise. Week one I only ran 15 miles, made up of 3 separate 5 miles runs. The plan topped out at a similar distance to the previous year, at 44 miles. The main difference between the two marathon blocks in 2021 and 2022 was the cross-training.
This'd probably be easier to read as a table, but I've no idea how to do that with the "new" boards :D
2022 DCM Sample Week
Monday
- Swim (1-2k)
Tuesday
- Easy run (5-8m) - sometimes with MP or faster
Wednesday
- Cycle (25-30m)
Thursday
- Easy run (5-8 miles)
Friday
- Stretching / Yoga
- Swim (0.25-0.5k)
Saturday
- Easy run (6-7m)
- Cycle (20-25m)
Sunday
- Long run
- Cycle (10m)
2023
So, since then I've continued building, using lots of cross-training. I've added in S&C on Mondays alongside the swimming.
Thoroughbred Half Marathon
I signed up for the Thoroughbred half marathon on June 18th this year and was happy with how that went, 1:34:59 in warm and muggy conditions. It's still a long was from my PB of 1:29:01 from Bohermeen 2020, but faster than the Dublin HM (1:36:38) before my marathon debut (and still fastest) in 2019.
This training block also included by second fastest 5k (by one second), at 19:43 a couple of weeks before the HM.
DCM 2023
This is day 2 of DCM training and I've yet to run.
At this stage, I've been using cycling and cross-training successfully for over a year and believe that it's really helped with my various niggles, so I'm sticking with that.
I'm coming from a much bigger & better base this year, with the cross-training well bedded into my routine and the S&C adding strength. Hopefully I can train well and target a PB in October.
The plan is "loosely" based on P&D plan, with at least one of the runs replaced with cycling and more cross-training thrown in as well. I've used P&D/L plans before and have found them good, so hopefully this hybrid will work as well.
Plan for first 6 weeks
Anyhoo, thanks for reading. Hopefully regular updates are something I can successfully add back into my routine.
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So, week one of marathon training for DCM completed.
As outlined above, the plan is a 'self-modified' version of the P&D (up to 55 miles) plan. The main change is that one easy run midweek has been replaced with a cycle, some addition cycling has bene added at the weekends and I've also added S&C and swimming on Mondays.
Everything this week went mostly to plan.
Monday: S&C and a 1k swim (mixed strokes)
Nothing much to report here. Fairly sure I've an issue with my right deltoid (shoulder), which makes one of the upper body exercises uncomfortable. It's definitely not core to the workout, so I'll probably just skip that from now on. It's either that or go to a physio :)
Tuesday: The plan called for 8 miles, with 4 @ hmp. I mapped out a nice route that had net downhill for the 4 miles @ hmp and then promptly reversed the route completely. This resulted in the chunky part of the run being net uphill and mostly into the wind. I've no problem with that though, you can't choose the direction that the wind will blow come race day, so best to get used to these things during training.
I setup the watch with a pace target of 7:05 - 7:20 for the hmp miles, after the recent Thoroughbred HM came in at about 7:14. It was muggy enough and I was starting to feel fatigued by the end, but was happy to see the HR track afterwards, which was pretty much spot on for me.
Wednesday: Went for a spin on the bike on Wednesday morning with A, out the coast from Clontarf to Sutton and back. Total nearly 17 miles.
Thursday: Thursday was an general aerobic / easy run of 9 miles, but probably longer than I'm used to midweek from the recent HM plan. Out via Tolka Valley park and then down into the PP and back home. It's unusual for me to find myself in the PP these days on a weekday morning, so was really nice to see so many runners about, but even more so seeing so many cycling on their commutes into town.
Avg pace: 8:41 per mile
Friday: Friday is meant to have a yoga / bodyflex class, but went for a couple of pints instead.
Saturday: The plan called for 4 miles recovery, so I cycled to Poppintree parkrun. When I got there that plan was soon superseded by the 'don't get lapped' plan, when I saw that Catherina McKiernan was toeing the line. She finished in a time of 18:36 without lapping me. I've no doubt that she's devastated now reading this. I finished in 23:45. Definitely not recovery pace, or anything close to it, but not flat out either. Added the extra 0.9 to bring the total up to the planned 4 miles.
Avg pace: 8:09 per mile
After parkrun, I added a longer loop on the bike, out via the N2 and back through Saint Margaret's to bring my cycling total for the day to just over the planned 20 miles.
Sunday: The plan called for 12 miles endurance, so I cycled over to the PP with A in the morning, only to realise when I arrived at the visitors centre, that I'd no lock with me. There was no chance that I was leaving the bike unlocked, so I linked back up with A and we cycled home together.
After some lunch and the first of the GAA double header, I mapped out an alternate route starting from home. This was similar to Thursdays route, but with a few more miles in the PP. The route meant that it was net uphill and into the breeze for the first half and (hopefully) plain sailing for the second.
I'm sure that the route played a large part, but this was definitely a confidence booster.
The week
I'm definitely happy with how the week went. Both of the harder days, with the HMP session on Tuesday and the Endurance on Sunday, went well and the paces were at least where I'd like them to be at this early stage of marathon training.
It looks like I'll be moving things around both this week and next though, due to personal commitments. That said, I should be able to get all of the important runs in without compromising anything else.
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2023-07-24 - 2023-07-30
Monday S&C & 1k swim
Tuesday 9 miles with 5 @ HMP / LT
I'd been taking a look at the P&D plan over the weekend and discovered that the sessions that I've written as HMP are actually meant to be @ LT, which they (P&D) describe as between 15k and HM pace. (Waits for @skyblue46 to make a Roy Keane comment).
My paces for the 2 similar sessions so far in the plan came in slightly faster than my HM pace from Kildare in mid-June and the HR averages were in the upper quarter of the prescribed band, so I guess I'm still in the right area.
That all sounds well and good, but I still had to get out and put the work in.
This felt a lot tougher than the efforts in the previous weeks and it's shown in both the paces and the HR. I've also been feeling bloated for a few days. Time to get the diet in check...unlikely to happen.
Happy afterwards that I got it done, as there was definitely a voice in the dark shadows urging me to knock it on the head from after the first mile.
According to the P&D book, my LT HR band (based on 77%-84% HRR) falls between 144 and 159. It was good to see that I was dialed into the correct effort levels HR-wise, excepting the final mile, which was borne more of frustration than anything else.
Wednesday 20 mile virtual cycle
I didn't really fancy heading outdoors for this and the bike was already in the same room as the turbo, so I connected it up and off I went. I generally use one of the robopacers (D Bernie) on Zwift, which keeps me at an even effort for the most part. All was going well until halfway through when I realised that I hadn't started Spotify. By the time I'd sorted that (30 seconds while still cycling) the robopacer was off down the road on a big downhill. I briefly tried to close the gap, but it wasn't happening and my HR was well above where I'd like it to be, so I eased off and just wheeled it in.
What's funny, or not, is that the max level that my HR reached would be standard for me cycling outdoors and I'd think nothing of it. I'd also generally be a few k an hour slower outdoors.
Thursday 10 miles general aerobic - Avg: 9:04 per mile @ 134 bpm
Not sure what to say about this; pace down and HR up, as has been the general theme for this week.
I'm starting to wonder if I've picked something up. My resting HR was up on Thursday, but that wasn't unexpected as I'd a couple of pints with dinner on Wednesday, but it hadn't returned to normal by Friday. I also noticed the my overnight HRV was down in Wednesday and Thursday nights.
Hopefully it's nothing and I'll be back on track for the MP long run on Sunday. Either way, next week is a much anticipated step-back week, so it'll give the body a chance to recover and adapt.
Friday Yoga
Saturday 5 miles recovery - pacing 29 minutes at St Anne's parkrun, 20 miles cycle
Sunday 16 miles with 10 @ marathon effort
The last MP effort was 13 with 8 @ MP, which I ran on the Waterford Greenway on a net downhill with the wind at my back. No such luxuries were afforded with the route in and around the Phoenix Park this time round.
Cycled down to park early (for me). As I was passing a zoo there was a big group gathering and I thought I saw Sonia O'Sullivan. I realised it was the Irishman Running Abroad group, so kept an eye out for @Laineyfrecks and gave her a shout out.
The run itself went well. The first half of the MP miles were net downhill with the wind at my back, so the paces were good and the HR under control. The final four miles were on a more undulating route, starting from the city end of the park and up along the S bends and up onto the Acres. I was definitely tiring by the final mile or so, but overall felt good. Finished the run shuffling up the North Road, before unlocking the bike and cycling home.
The week in review
This was a big week in the plan, with the midweek HMP session and the MP long run. I wasn't feeling 100% midweek, but by Sunday I was back to myself for the main event.
- Running: 39.1 miles
- Cycling: 45.25 miles
- Swimming: 1k
- S&C: 1 session
Next week
This week is a bit of a step back week to let the body recover and adapt. It's definitely needed. Massage booked for Wednesday afternoon as well, which should help.
Post edited by mister paul on7 -
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2023-07-31 - 2023-08-06
Finally a step back week with a PT visit thrown in for good measure.
Monday 1k swim (planned), 0.75k actual
I was feeling fresher than usual for the swim, mainly because I hadn't done an S&C session beforehand.
Tuesday 8 miles easy with 10 strides (Avg. pace: 8:32 including strides, Avg. HR: 130)
Legs were a bit achey on this one, but nothing that would concern me. Right foot got a bit sore during the second half for a bit.
Wednesday 15 miles cycle (planned), 3.8 mile (actual)
I decided that the cycle up to the PT and home again was enough for the day.
Thursday 8 miles easy (Avg. page: 8:41, Avg. HR: 127)
Legs feeling better after the PT on Wednesday.
Friday 15 mile cycle
Wednesday was pretty much a rest day with the PT visit, so when A suggested a morning cycle, I jumped at the chance.
Lovely spin up the coast towards Howth and back again.
Saturday 5 miles easy
Saturday was one of those days that could go either way, after a night out on Friday with the wine flowing freely.
In the end, the run happened and much wine was sweated out, but the planned 20 mile cycle was knocked on the head.
Sunday 21 mile cycle (indoor) + 12 miles medium-long run
We'd been invited out to A's folks in North Kildare for dinner on Sunday afternoon, so my day was planned around that.
Woke naturally and finalised my plans. Attached the bike up to the turbo for an hour in the back room. Still no doors open as the second fledgling gull is still kicking around and if the door is open he'll become cat food. Poor Zahra, nearly two weeks indoors now to keep the terrible twins out of trouble.
Went with an hour, hoping for a bit over 20 miles in total. I pushed on for the final quarter, to bring me up to over 40 miles for the week.
Next was breakfast with A and some TV, before getting ready for my run. Choose a route into the docklands and back out along the Grand Canal all the way to the 12th lock at Adamstown. They say you can't choose the weather for your marathon, but you can sign up for one where the route isn't uphill into the prevailing wind. Anyhoo, the hill along the canal aren't steep by any means and a bit of wind and rain into your face are character building.
Part of me would have preferred to run along the Royal Canal, as I'd be walking along that from Leixlip Louisa Bridge to Maynooth on Monday, on a walk that started (for me) in Lucan. The full walk is nine days from The Spire in Dublin to Knock in aid of Mary's Meals. Fair play to all of those taking in the full route.
Back to the run itself, there's nothing much to report really. There was a bit of rain around Portobello but thankfully it dried out after that and neither the breeze nor the uphill nature of the run were too much of a challenge. Finished the 12 miles just short of the 12th lock, where A collected me and we headed out to her folks for dinner (and more wine).
The week in review
A much needed step-back week. A few aches and pains, so need to get on top of the stretching. A reminded me during the week that last year I'd included a fair bit of foam rolling, so I think it's time to dust that off and reinstate it to the proper place in my schedule (while watching crap TV in the evening).
Next week
New week, new training block.
Looking at the schedule for this week and it definitely looks to be a step up from the last block. It starts with a 10 miler, with 5 at hmp, followed on Thursday by 11 miles MRL (progression) and the long run on Sunday is 18 miles. Like the midweek run this will also be a progression stopping a bit short of marathon pace/HR.
The overall training block will be fairly mixed up with a few trips (both work and pleasure) planned. Hopefully it won't impact too much on the plan overall and I can get the miles in without negatively impacting on things.
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2023-08-14 - 2023-08-20
Monday
S&C, 1k swim
There seems to be an increasing number of broken machines in the gym every week, so didn't get everything done.
The 1k swim was 4 x 250mt - freestyle, breaststroke, freestyle x 2
Tuesday
4 mile easy with 4 strides
I'd originally planned on swapping the week around and moving everything forward a day, so that I could enjoy the Ireland v England match on Saturday evening. After much thought about it on Monday, I decided to reset (mostly). What's the point in getting the long run out of the way on Saturday so that you can enjoy the evening, if you then fall asleep halfway through.
Wednesday
AM: 12 mile medium long run
So, with the week back to it's original structure, the MLR became an early Wednesday run. And what a morning for it. Not too warm with a nice cooling breeze. I'm sure that helped keep the HR under wraps, but I'm starting to feel stronger again after whatever hit me a couple of weeks ago.
- Miles 1-3 - Avg. Pace: 8:37 - Avg. HR: 125 - Elev: +9mt
- Miles 4-6 - Avg. Pace: 8:27 - Avg. HR: 133 - Elev: +20mt
- Miles 7-9 - Avg. Pace: 7:47 - Avg. HR: 138 - Elev: -13mt
- Miles 10-12 - Avg. Pace: 7:35 - Avg. HR: 143 - Elev: -8mt
PM: 20 mile cycle (Zwift)
Thursday
Rest
Friday
10 miles with 6 @ half-marathon effort.
I really wasn't feeling the love for this beforehand, as I'd been feeling a bit bloated throughout the day and didn't get out until after work. The bloated feeling persisted throughout the HMP effort, but thankfully didn't progress into anything more sinister. Took a minute standing in Albert College after the HMP miles were completed to undertake a controlled deflation.
As the session was after work, I missed out on the usual yoga/bodyflex class, although I'm not sure I would have made it anyway, as by the end of the run Storm Betty was starting to kick off.
Saturday
Cycled over to Tolka Valley parkrun to support the Sanctuary Runners, who were visiting from nearby Poppintree to help celebrate Tolka Valleys 200th event. Took the parkrun at an easy pace and cycled straight home afterwards. Thankfully I'd taken my old mountain bike / tank instead of the road bike, as it was much better at handling all the broken branches on Griffith Avenue.
Sunday
AM: The first 20 miler of the block.
Got up and out a bit before 10 in the morning, after a couple of slices of toast, a berocca and a cappuccino. It was possibly a bit too much to take on 15-20 minutes before a run and I could feel them all for the first mile or so. I took in a route out the coast by Clontarf before hitting the Baldoyle Greenway and then back inland and heading towards home. This went better than the 18 miler last week, in that I felt stronger during the closing miles and the pace didn't drop as much. I took 4 gels in total, after 4, 8, 12 and 16 miles. The first of these set the tone as I got stopped at a road crossing as I hit the 4 mile mark. Thus it seemed ok to stop briefly for every gel. I've no issues with taking the gels on the go, but just decided on the day to give myself a small rest each time. There were a couple of other small stops to check that I was on the right route.
PM: 16.7 mile cycle (indoor)
The legs felt tired starting off here, but by halfway through they were feeling better. I chose a fairly flat route and never pushed the effort levels, keeping it well in the recovery zone with an average power output of 87W.
The week in review
Another good week.
- Swimming: 1k
- Running: 49.4m
- Cycling: 45.8m
Next week
We've visitors over on Saturday evening, so I'll probably move the MP session forward from Sunday to Saturday morning. Other than that, everything else should be as per plan.
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