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So, what time will you be back at?
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week 10- a great end to a great 3 weeks of training..
Was going off plan this week cause of Trim, no problem doing so as I feel I need some all out racing in training block just to know I'm faster than the slow miles!!
Tuesday: 6 miles with some strides*6- avg pace for the session was 10 min miles, no ill effects from the weekends first 20 miler.
Wednesday: moved the Thursday commute of 11 miles to Wednesday. Avg pace 10 min miles- no issue with the run, really enjoying these, they break up the week and I get my mileage in.
Took a few days off, work etc just ran 4 miles on Saturday to keep the legs loose for Trim. Had thought about applying fake than as I was wearing a singlet but thought better of it
Sunday: Race day!
I'll be honest I was absolutely buzzing for this race, I like the course and it is well organised and gets a good crowd.
Got there a bit late so very little of a warm up before heading to start line and stalking the sub80 balloons/pacers.
Mile 1- after a sharp left and another soon after we got out of the country roads. It was still a fair bit bunched up but nothing to worry about. The pacers told us their race plan (sound guys, Maurice and AN Other!). One was going straight 8:00 miles and the other was going faster for the first 5 miles but both should finish about 79:30. Someone mentioned that they were probably borderline 80 and would hang on for as long as they could.....this was my exact same plan! The mile itself flew by, a bit pacey at 7:51...no problem, the pacers have got this sorted.
Mile 2- was finding my stride now, a bit of people traffic but no issue. Pacer was very convincing that we were bang on track - the faster split pacer pulled away and I stayed with 8:00 min pacer. Plenty of chat. Wind wasn't really an issue- 7:58- bang on!
Mile 3- I knew when we got to Dunderry at mile 4 it's a hard left again I'd have an idea of how things were going. Mile 3 was just spent easing along with the pacer, steady and in control of myself. 7:49- pacey again.
Mile 4-5: these miles came and went. I had felt good and so decided to catch the "faster" pacer as soon as we left Dunderry. He was only about 50 yards away so it wasn't to far to reach. The climb to mile 5 and the highest point of the course was decent, not too bad but you could see the climb in front of you. Splits: 7:52 and 7:58. Still felt in control,was easing along, the same familiar faces around me, all good. Had a bottle of water from the first water station and took some sips.
Mile 6: was lovely and warmed up now, I'll be honest I felt like the dog's bollox in the singlet now, all the paranoia was gone....I'm racing now! Plenty of guidance from the pacer now, "ease up the rolling hills, we will catch the pace on the other side" felt great hearing this, a nice shot of self belief. Pace was 7:51.
Mile 7: the rolling hills were still rolling, was aware I was pushing it now, pace was 8:03, but once I was beside the pacer then I'm in control. Pacer was asking us to bunch in as the wind was blowing, which was great advice....except I'm 6ft 2 and was giving everyone else some shelter.....d'oh!!! 8:03- no problem I've a buffer banked already.
Mile 8: pacer was chatting away,and I was running away, legs felt tired but nothing to worry about, everything was going nicely, tough but nicely! Split was 7:56!
"Ok guys, you got this, I going to ease off now and let the other pacer catch up with me, you guys head off and you will be fine"
WAIT WHA???? BUT!!!!
That doubt lasted about 5 seconds and I realised I was actually grand and I felt strong!!!
Let's get this done now!!!
Mile 9: 7:42- I'm flying it, legs are strong, pace was good, finish line nearly there. I'VE GOT THIS. I wouldn't say I was enjoying it but the hard work was done in my head! Passing people now.
Mile 10: the only complaint I have about trim is the right turn back into the industrial estate, it feels like it lasts about 3 miles but is only half a mile, if that at all. I'd been caught mentally by this last year....it ain't happening this time. Pace was motoring now, know I had to keep some for that right turn and beyond. GO GO GO!!!! Checked the watch and thought, I need to get faster as I saw the gun time on the scaffolding.....I didn't start on the gun time ye big ejit!!!! Kept going, hi 5 to the DBRC coach...I Shouted at him "sub 80 baby" I don't think he realised the significance!!!
Last mile split was 7:33!
Smashed it: 1:18:51- chip time!!!
A massive confidence booster, massive!!
Onwards and upwards again now.
Went back to the hall for cake....lots of cake, met L after the race...great to finally meet her.
I'm off out for the super bowl tonight... A late night ahead but I don't care cause I'm a sub 80 runner now.0 -
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Dealerz2.0 wrote: »Week 11-recovery week!
Monday: Super Bowl hangover.......I nearly died!!
Tuesday: still hungover but got a 7 mile GA at 10 min pace run in...legs felt grand after Trim.
Wednesday: 10.5 miles run home from work with 5*800 meters at 7:30 pace. A lovely tough run home, the fast bits made it fly by.
Friday was supposed to be 5 mile recovery but took the evening off...smothering with a head cold which ain't shifting.
Saturday was 7 miles with 8*100meter strides....managed not to get soaked on this one....painted the kitchen....I definetly prefer running.
Sunday: the plan was 14 miles but with the weather the way it was that morning we went to the cinema (saw Jumanji, it’s ****e!) instead and I had intended to run that evening. The weather was fairly crap so only did 6 miles...nothing to worry about as there's still loads of miles to be run.
So a nice low mileage of 31 miles for the week....next (this!) week is 54 miles.
The plan is ticking along nicely....only 8 weeks to go till the race. Still buzzing after Trim and another race is on the horizon.
Well done on a great week of running F. You have a lovely relaxed but committed attitude to your training.
You mentioned going from 31 miles last week to 54 miles this week. Please don't think I'm criticising
,I'm asking more from a learning perspective, but is it risky to jump that many miles in a week?
Can't believe Jumanji is awful. I enjoyed the first one so much!0 -
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Week 12: Most miles in a week of the plan so far!
After last week's Storm Ciara I needed to make sure storm Dennis didn't mess this week's plans around so I adjusted the plan and started on Monday rather than Tuesday. This meant I would be running 5 days in a row following last weekend, and that I would be running the 20 mile run Saturday morning.....or so I thought! It's not ideal to run 5 days in a row but as last Sunday was 8 miles less than planned cause of Ciara I felt it wouldn't be too bad on the body.
Monday: Junior athletics club was cancelled cause of the storm so I headed out after work, plan was 7m recovery but only did 6.5m, no real reason why, maybe I knew the beast of a session in around 12 hours was on my mind, any ways I just got to a certain point and decided to turn around and go home! Avg pace was 10:39- a nice recovery pace.
Tuesday: plan was a lactate threshold (it sounds like I know what I am talking about) session of 11 miles with 7m at HM pace-this is a beast of a session. Out nice and early for this one- last time I ran this I was able to do laps of the fields, this time I had to plan a route and was kinda struggling to find one without having to do loops or go back roads.
I'll be honest I really loved this session, and was buzzing when I had it done, cause of work, I dropped one of the cool down miles off at the end so in total it was just 10 miles.
Mile 1: 10:54
Mile 2: 10:29
Mile 3: 8:17- was a bit worried when I saw this as I was fighting a little to hold the pace
Mile 4: 8:13- finding the groove now
Mile 6: 8:00
Mile 7: 7:58- now I'm sucking diesel!
Mile 8: 7:57
Mile 9: 7:58
Mile 10: 7:57
Mile 11: 9:20- always struggle to slow down after these sessions!
As I said I really enjoyed it.
Wednesday: plan was rest but I ran Thursday session early, the plan was 12 miles at GA but I did a 10.5 mile run mute at GA of 10min mile instead. It was a tough run, felt very tired after it. My watch put this into Tuesday for some mad reason, no idea why.
Thursday: rest day.
Friday: was watching the weather all week, I don't mind getting wet out running but if I could avoid the wind and the rain then I was going to do it. Got the all clear from Herself that I could get the 20 miles run on Valentine's Day...I know I know...I'm really pushing it. The girls headed to McD's and I headed out for 20 miles after work.
Made sure I was nicely hydrated Thursday and Friday, got home from work about a hour early, had a small bowl of pasta, took one Maurten gel then and took another with me to take at half way.
My route was going to be home to town and back out again- again I think this a psychological thing, if I got to 10 miles, heading back out on my normal runmute route, I'd have milestones/stages that I can tick off and make the run an easier block of milestones. The 10 mile point was Quinn's pub in Drumcondra, so that's the following stages:
Quinn's to St Patrick's college to Whitehall Garda station to Airport chipper to Omni to Sportslink to Kielys pub to Airside to Swords castle to Applewood community centre to Home......it's bloody madness ain't it!!!!
The other change to this 20 miler was to go faster on the last 10 (thanks T for reminding me to re read the book) so I went at about 10:20 avg pace and the last 10 at about 9:30- a few slippages but happy with the effort and pace. Avg pace for the 20 miles was 10:05. Obviously tired when I was finished, had some food and a couple of glasses of red.
Sunday: 4 mile recovery run, plan was 5m but Herself is in work this morning so that she has the mid term off.
Total miles for the week 51- feeling strong
Next weeks weekly mileage plan is 50 which includes a 8k to 15k race Saturday and a 17 mile long run Sunday. I have Lusk half marathon on Saturday, so I'll plan to do around 30 miles with maybe a 10 mile run Sunday after the race- thoughts?
I do like to have 2 full rest days pre race so I will stick to that plan.
Race plan on Saturday is to have a crack at 1:45- which is 8:00 min miles or better. I'll give it a shot, no pressure....but it's the least I expect:D
A few factors that could impact it are mid marathon plan tiredness, weather and apparently there are "rolling hills". Not sure if I should skip the S&C session on Tuesday?
Oh and it's 7 weeks to Manchester!!!0 -
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