The road least taken

marathon2022

I thought I would start a new log as my old one has served it purpose https://www.boards.ie/discussion/2057991515/my-first-marathon-and-first-log-log/p1

Current best recorded times, all 2022

1km 3.39

1ml 5.58

5km 19.42

Parkrun 19.18

10km 43.01

HM 1.31

Marathon 3.18(race)

I'm running with a bit of a sore hip at the moment so taking it easy (effectively maffetoine type running and less days but only till the niggle is gone), this is a recurring niggle that comes and goes even before I started running, sometimes it lasts for a couple of days and sometimes two/three weeks. Usually when I overdo it on the hills (2 weeks ago) or don't wear proper footwear(or drink too much before :-)

My current rotation:

Alphafly - Marathon (tempo)

Vaporfly - 5/10km intervals or tempo parkrun

Speed 2 - daily trainer

Speedgoat 4 - hills/trail(just started this messing)

Current fueling and other run related stuff:

I try to run at least 5 days, 6 is fine with a tempo and intervals in there somewhere. If I am training to a plan I stick pretty rigorously but usually I make it up as I go along depending on feel.

Short runs- no water or fuel.

I take a 250ml soft bottle of water in a waist belt on runs from about 10 mile on.

Don't listen to music or bring a phone if I can help it.

I would take salts, more so in the summer on long runs before or during depending. I sweat buckets, simple.

Fueling is a bit dynamic: during a training block when I have to fit my run in the morning I wouldn't bother with breakfast or gels up to about 13 miles. I reckon the previous evening meal is enough fuel but anything longer I would have a bagel an hour before and a coffee.

I've been using the decathlon gels for a good while so I know they work on long stuff (+20mile) if I need them, especially if I am doing hills/ tempo sections. Only take them on training runs if I know I will have to work hard.

Running in the evening: I usually have a breakfast of porridge/peanut butter/honey and a simple lunch of carbs (bagel with tomatoes maybe). I always try to get some good protein after long runs, chicken, tuna, steak and if I'm really lazy whey.

Registered for:

Dublin mountain 25km

Dublin race series Fingal 10K

Dublin race series half

Dublin Marathon

Donadea

Wish list:

I will apply for the Boston as I was under the 3.20 age group time but likely the 1.28 minute cushion wont be enough for next year.

If not I will plow ahead after Donadea and give the Ultra Trail Snowdonia 100k a a bash next July(depending on the hip)

My main goal for this year is to complete 2000 miles almost injury free as a foundation for next year when I turn 50 :-)

marathon2022

Nice easy 10 mile, hip ok but IT band a bit sore in the last mile.

Averaging 8.50/mile and 132bpm

marathon2022

Decided to take a week off after the last run as a precaution. The hip was sore but the outside of the knee got quite sore around mile 8. Symptomatic of ITBS. Decided to drop the Dublin mountain race to make sure I can start a Dublin Marathon Block in good shape.

So I spent the week working on the hips and knee at home, foam rolling, band work, stretches and strength exercises.

Went out last night for a 5k to test the knee, 6.48/mile average (more tempo like). This felt Ok.

No run today but some strength and conditioning tonight then maybe a 10K easy(8.00/mile average) tomorrow before I start training proper. Hopefully get some speed up before the fingal 10K

marathon2022

Saturday Morning

10k - 7.30/mile average. I was planning on 8.00/mile but felt better at 7.30. Today this was the speed I could hold form and focus. My left leg was a bit tight in the calf and some very minor hip complaint but overall not bad.

I have a lot of thoughts while running and certainly when I have an injury I spend too much time trying to find the root cause. My hip has been an on off issue for years but the pain on the outside of the knee last week was new. I think there were a few factors.

1. Introduced hills too fast(downhill being the culprit)
2. New trainers (Did a hard session in a new pair of speedgoats wereas I run mostly in speed 2)
3. Running too slow, effectively changing cadence and footstrike to run at ultra low heartrate was not clever, Should have started gradually with the slow running. Running faster is not always bad especially as time conditioned natural stride is better for injury prevention
4. Being old, oooof

Oh, I seen a Red Kite frightening the magpies over my house, beautiful; and a BMW with indicators, didnt even know they came with them.

marathon2022

So day one of the 2022 DCM training in the bag.

Monday 27th - 6 miles at 8.12/mile

Last week I put in an easy 35 miles ranging from 7.30 to 8.33 with a couple of 5k runs with my 13 year old diva daughter.

marathon2022

The first week of Marathon training in the bag, this was an easy week by all accounts. Next week I start putting the hay in the barn (the dreaded hill repeats)

Tuesday - Rest day

Wednesday - 7.8 miles aerobic 7.45/mile

Thursday - 3.11 miles with my daughter 9.10/mile

Friday - 6.1 miles easy 8.12/mile

Saturday - parkrun with the daughter at 8.16/ mile then an easy 4 miles home at 8.20/miles

Sunday - 13 miles easy at 8.10/mile

Sunday was my first longish run since I started to have hip and knee issues. I was a bit apprehensive this morning as the last 10+ mile run resulted in outside knee and hip pain and a week forced break. I hate not running. As luck would have it my knee and hip were fine but my hamstring is feeling tight and felt tight for most of the run. 2/10 niggle but didn't increase. I've been stretching and working on strengthening the hip and knee lately so probably annoyed the hamstring :-(. Its not easy this running lark.

Went past 1000 miles for the year this week so pretty chuffed with that, average pace for the 1003 miles logged on my coros was 8.12/mile which happens to be the prescribed easy pace for the sub 3.10 training block I just started.

In addition to that a few nights out on the Guinness/whiskey I've not been to focused on my diet the last few months . My plan for this block was always to give myself the best chance to complete the training and get to the start line in the best shape possible so next week I will reduce the crap (evening biscuits, chips, takeaways, packets of jellies, chocolate etc) until the end of October and back on it in time for santys birthday

marathon2022

Sidebar

My current rotation has a new addition, I picked up another pair of Reebok Floatride energy for 53 euro to run my easy days in the hope of stretching the Saucony speed 2 across the training block. With the recession/power cuts coming this winter I'm thinking about the pennies.

My current rotation:

Alphafly - Marathon (tempo)

Vaporfly - 5/10km intervals or tempo parkrun

Speed 2 - session

New easy day trainer - Reebok floatride energy 4 super(cheap)shoe

marathon2022

Monday - the whole block is monday chill. I like Monday

Tuesday - 2 mile easy 8.14/mile: 6 x 250m at 6.15/mile hill repeats with 30s rest then 250m downhill with 90s rest x 6 reps: 2 mile easy 8.00/mile

Was very apprehensive about the Tuesday session with the niggles lately but it went ok, I wore the vaporfys to make it easy on myself.

Wednesday 6 mile easy at 8.12/mile

Next weekend the 17th I have an entry a hometown race - the series 10k in Swords. The Marathon training plan has a 13-15 miles, consisting of:4 mile Warm Up4 x 2 miles at MP with 2-3 minutes rest1-2 mile Warm Down with 7-10 mile easy Sunday. I am leaning towards sacrificing the session for the race and making Sunday a 12 mile easy. Its early in the block so I dont see the any real problems except injury off course. Ive only ever ran one 10k prior at the 2019 series in clondalkin. 49.25. So the lowest of low hanging fruit. I have 43 minute 10k times in 10 mile and half tempo runs from earlier in the year so I reckon 41.xx is in my locker. Kind of excited. These big events are always fizzling with energy and excitment. Another reason for putting myself through an 18 week marathon block, just for the fantastic pre race loitering with all the runners and family.

marathon2022

111 days to DCM.

Thursday - rest or cross scheduled so I decided to try some strength and conditioning. Stretch bands, small weights, sit ups, jumping jacks. I was left sore for 3 days after a 30 minute session. This is one area I am extremely weak in and will return to next week.

Friday - session: 8 miles, consisting of:2 mile Warm Up(8.14/mile), 2 x 2 miles at HMP(6.48/miles) with 3 minutes easy jog in between,2 mile Warm Down(8.00). I enjoyed this.

Saturday - 6.2 miles easy (8.12) a horrible run. This was a late afternoon run but the I fooked up earlier in the day, we went to Howth for a cliff walk followed by a lunch stop at the Summit (mussels and chips with a side order of fried camembert, two cokes) and as I had some evening stuff I decided to run 90 minutes after food. Terrible from mile one, every couple of months I forget how uncomfortable a run can be if I eat rich food within 4 hours of running. Lesson re learned

Sunday - session: 13 miles, consisting of:7-8 miles easy(8.17/mile), 10 x (1 minute at 5k-10k Pace(6.20/mile) , then 1 minute at MP(7.10/mile))2 miles easy(8.00).

This week I will follow the plan till Friday then a small adjustment. I've decided to race the Fingal 10k Sunday at the expense of the weekend sessions shoor why not.

marathon2022

107 days to DCM

TUESDAY 9 miles, 2 mile Warm Up 5 x 1k at 5-10k pace(6.30/mile) with 2 minutes rest between. 5 x 200 at 5k Pace(6.00/mile =too fast) with 30 seconds rest 2 mile Warm Down

WEDNESDAY 5.2 mile Easy Run at 8.12/mile (hilly route)

THURSDAY 7.7 mile Aerobic Run at 7.45/mile

Just starting training and having a down week! I decided last week to race the Fingal 10k so I will take it easy tomorrow and give it socks Sunday morning. At current fitness anything between 40 and 42 minutes will be a challenge. That's the target. Looking forward to taking the Alphaflys out for a spin.

marathon2022

105 days to DCM

Sunday - Fingal 10k - fantastic event- well done to the volunteers and whoever organised this one.

Found some nice shade so didnt mind the 10 minute start delay.

Mile 1 - 6.38/m slightly uphill for the first K and start mellee as expected.

Miles 2 - 6.24/m slight downhill section in the sun. Tried my best to control the pace

Miles 3 - 6.45/m included a water station which slowed me down a bit

Mile 4 - 6.34 right on the buttton for pace

Mile 5 - 6.32/m - this is the one that will haunt me for a week at least - My left hamstring started to feel tight, wasnt sure if it was a cramp treatening or an ongoing niggle going south.

Mile 6 - 6.45/m - the watery lane drag was tough, dead heat around this section but a few spectators and as many angry drivers held up by the race.

last 0.21 mile - 5.45/m Got caught up in the moment and gave it socks. Hamstring really sore just at the end. Hobbled to the car and went home more worried about the hamstring than the 8 minute PB.

The watch had me at 40.50 and the chip 41.05 - Absolutely delighted.

Alphafly still the best shoe in my rotation.

Murph_D

Eight minutes! Got to be happy with that alright. Well done, and hope that hamstring eases up.

marathon2022

https://www.boards.ie/discussion/comment/119349404#Comment_119349404

Thanks Murph, it was the last of the low hanging fruit. Only ran one 10k prior, in 2019 during the leadup to my first Marathon.

Laineyfrecks

Well done on the PB, always a great feeling!

marathon2022

90 days to DCM

Tentative return

The sniper on grassy knoll took a shot at my hamstring during the Fingal 10K, grade 1. This is the third moderate runners injury in so many months, all on my left leg. Hip, IT band (knee) and hamstring. Its the lack of strength and conditioning and bad choices that caused each and every one.

Anyway, took some full rest days and started on recovery this week. 1, 2, 3, 4, 4 mile runs during the week with minimal or no pain in the hamstring.

The next two weeks I will slowly increase distance and effort as long as there is little or no pain. Any reoccurrence and I will take three weeks full rest.

The half I had planned to race on the 5th September is probably overly ambitious but I reckon if this next two weeks goes to plan I can still get to the DCM start line in OK shape to enjoy the day.

Just want to add that I f ing hate strength and conditioning. yuk. But it is now a part of life if I want to run, maybe some day I will enjoy it

Murph_D

Just to be devil's advocate here, why do you think strength and conditioning is important? I know lots of runners (one of them very well indeed) who don't do much or any of this. Not saying it's not important, but some seem to get away without doing it, and some runners I know do it to a debilitating extent (it can lead to injury too, perhaps more easily than running itself can, for some people). Just to have the debate. 😉

marathon2022

https://www.boards.ie/discussion/comment/119421725#Comment_119421725

At the core of this decision is the idea that it certainly cant do any harm. Before the commentry below I just want to point out that although Ive discovered a love for running I only really run for fitness, and before picking up running in my 40s I had not been proper fit since my teens.

Ive been getting injured a lot lately which I mostly put down to increasing volume, intensity and type of running. On top of running roads I have been dabbling with hills, also trying to improve performance over various distances using methods like hill sprints, intervals and fartleks.

Without any scientific justification it just seems like common sense that if I activate core, skeletal and muscle groups with some strenght and conditionig it should help with my overall well being and potentially improve running performance.

There are many great sources of information whether its a trained physio, health professionals or online material from validated sources which are invaluable when trying to understand the vagaries of ones own health and how this might effect running but in the end you know yorself better than anyone, there is no hiding from the id, if you meditate on the hurdle(injurys) with all the information at hand(current training, diet, psycological and physical wellbeing) its certainly possible to see where improvement might come. For me right now I think a little strenght and conditioning might allow me to improve and continue to enjoy the challenge of running.

I would hesitate to offer health advise to anyone but from a personal prospective loosing weight, not drinking, meditating and goal setting have all been a precurser to improvements, they have provided the firm base to running. Im hoping strenght and conditioning will be another foundational activity for when I focus on targets.

My intent is to do 20 odd minutes strenght and contiiong three to four times a week so not going mad

Sorry for the waffle and I reserve the right to change my mind on this opinion later 😃

Kellygirl

It’s a funny one as you can obviously still get injured even if you are very good at doing S&C but it’s impossible to tell if you would get injured more often or worse injuries if you weren’t doing it. In my case, no matter how many times I was told to do it I couldn’t get into the habit. Last year I got injured from building up pace too fast and couldn’t run for a while so finally started doing strength work to amuse myself and it became a habit which I kept up when I got back running. I now go to the gym 4 days a week doing 2 upper body and 2 lower body sessions. Where it became interesting was when I did races and was getting unexpected PBs and felt stronger than ever before and my endurance at pace seems to have increased no end. I have gotten injured still since but each time it’s been from over doing it running wise. I’ve tried to add in some specific prehab work now in the last couple of weeks to prevent my most common injuries reappearing … IT Band and calf stuff.

marathon2022

https://www.boards.ie/discussion/comment/119424262#Comment_119424262

Deadly, I hope to get into the S&C habit even if it doesnt improve my running/reduce injury as you say its an option for the times I have niggles and cant run which seem to be a part of life now. Any performance bounce would be a nice bonus.

Eventually I want to get into swimming but time constarints with college and work are unlikely to allow such extravogance in the next year or two.

marathon2022

Taking it easy this week

The hamstring is obviously on my mind every run, where I ran through small niggles during sessions before I am over cautious now. Normal enough.

The DCM is an outside bet at this stage.

Monday - nothing

Tue - 8.2 mile at 8.08/m - good

Wed - 5.3 mile at 8.30/m - good

Thu - 8.2 mile at 8.08/m - had a bit of pain after this one

Fri - took it cheesy

Sat - Parkrun - 3 mile at 8.03

Today - no running but a lap of the Spink to brighten the soul.

24.5 miles easy last week

Manages to fit three 15 minute strength and conditioning sessions after running so that's a start

This week I plan on doing 30 miles spread over 5 days. No sessions just easy and maybe hills. Increasing the S&C to 20 minutes and maybe 4 sessions. If All goes to plan I will look to a tempo 5 k some time next. If not so be it.

marathon2022

Pretty much a continuation of last weeks toe dipping after the hamstring. Nothing to compalin about really.This week Im continuing with easy miles apart from one tempo(6.45-7.00 over 5k) maybe Thursday.

Monday 6 miles at 8.10/mile

Tuesday 6 miles at 8.10/mile

Wednesday - took a day

Thursday 8 miles at 8.10/mile

Friday 10 miles at 8.10/mile

Saturday early doors - 3 miles at 7.30/mile

Sunday - watched the sufferfest in Youghal, bolloxed just looking at the Ironman. Animals

marathon2022

Another easy but satisfying week,

Monday 6.5 miles at 7.40/mile (1 x tempo in here)

Tuesday 8 miles at 8.10/mile

Wednesday - Off day

Thursday - 9.2 miles 2 x 8.05/mile, 3 x 7.10/mile and 4 x 8.10/mile. 3 mile tempo to test the hamstring, not bad

Fri - 6.5 miles at 8.10/mile

Sunday - long runs start again - 13.8 at 8.10/mile which felt fine

This week I took it easy with a planned 10% tempo and the rest easy running. Was feeling great about this till this morning when I felt a sharp twinge in my left calf half way down the stairs for my porridge. The joys. As today was a planned rest(maybe 20 minutes S&C) day I am not worrying myself till I run tomorrow.

marathon2022

The miles kept coming

My first +50 mile week since the week before I caught the covid virus at the end of February. This is a reason to be positive. I'm still apprehensive about putting the foot down so kept it to the easy(80%) and aerobic levels(20% revised Marathon level). As seems to be the new normal I had an electric sharp type niggle in my achilles/calf during Wednesdays run, left leg again so cut the planned 10 mile a tiny bit short.

Plans - Before the hamstring problem I had registered for the half in Ratoat but I'm not in shape to race so not going to bother. This leaves me in a bit of a quandary regarding the DCM. Its 9 weeks out; what can i do in 9 weeks? 7 weeks training with a taper. Common sense would say chill, carry on the recovery and get to the line in good enough shape to enjoy the vibe then move on. As I have a registration for Donadea in the new year it might even work in my favor if I switch priority and then maybe it a flat spring or summer Marathon, overthinking again😀.

Monday - rest day

Tuesday - 10 miles at 8.10 per mile

Wednesday - 9.3 miles at 8.10 per mile

Thursday - rest day

Friday - 2 x 8.20 per mile , 5 x 7.40 per mile, 2 x 8.10 per mile

Saturday - 5 mile at 7.40 per mile

Sunday - 16 miles at 8.13 per mile.

marathon2022

55 miles this week -Steady as she goes, another easy week building up the miles.

Monday - rest

Tuesday - 9.7 miles at 8.11 per mile

Wednesday 11.1 miles at 8.12 per mile

Thursday - rest

Friday - 12 miles - 2 miles at 8.10 per mile/ 5 miles at 7.30 per mile / 5 miles at 8.10 per mile

Sahurday - 4 miles at 8.35 per mile

Sunday - 18 miles at 8.11 per miles

55 miles for the week, nothing in there to write home about, this week I will continue the time on feet increase with a focus on easy.

marathon2022

57 miles last week. Continuing the base building and time on feet(7 hours 45 minutes). The highlight of the week was getting a 20 mile training run in.

Monday - rest day

Tuesday - 10 miles at 7.40 per mile

Wednesday 10 miles at 8.10 per mile

Thursday - rest day

Friday - 12 miles at 8.15 per mile

Saturday - 4 miles at 8.15 per mile

Sunday - 20 miles at 8.15 per mile

marathon2022

Been busy of late, was on a family break last week resulting in sporadic non targeted training the last 14 days.

Monday 12th - unusually for a Monday I didn't rest- easy 4 miles at 8.20 per mile.

Tuesday 13th - 10 miles at 8.00 min per mile

Wednesday 14th - 10 miles at 8.20 per mile (the fatigue really got me)

Thursday 15th - Went to New York with the family, been promising my 13 year old I'd bring her for a few years.

Friday 16th - walking, walking, walking sightseeing

Saturday 17th - managed to sneak a 10 miler around central park + walking. This was lovely, we stayed in Midtown so the park was a mile from the Hotel and its perfect for running. Made me very happy.

Sunday 18th - pushed my luck with another 10 miler around the park, early morning runs followed by pastry and coffee in any city is joy.

19th - the misses warned me no running - vacation (walking and more walking)

20th - more walking , jasus i was bolooxed (averaging 30,000 steps a day)

21st - fly home put on the shoes and tackle a 16 mile at 8.10 per mile, my knee was sore at the tail end of this. I had a large bite of some sort at the back of the knee from holidays so maybe this was a trigger, a bit more angry than the mosquito bites I usually get in Italy, my mind was looking for anything other than running wear and tear injury's to worry about.

22nd - had planned on a 10 miler but my knee was very sore so cut it to 6 miles.

23rd - rest day (flu vaccine as well)

24th - Knee felt ok ish so did a couple of tempo then an easy mile to see if was still borked- seemed alright

Today Sunday 25th - 17.5 miles total; 8 miles at 8.20 per mile followed by 8 at 7.40 per mile and a cool down mile, I purposefully did this on a hilly course, especially the first 8 easy miles to see where I'm at. Was disappointed at how hard this felt as I thought maybe I was further up the road but all in all it was a good solid session with no knee issues. Did feel a slight cramp at the end transition to cool down which is very unusual, actually just got a cramp in my hammer typing this post. My piss was like syrup so possibly need some salts.

This was the session I had planned on making my mind up to run the DCM or not. I have a registration for Donadea which I'm excited about and it looks like a Boston Marathon place as well so if I felt any niggles I was going to step back, get some bits checked and concentrate on a base block. Anyway, as it stands if I don't have any injury's between now and DCM I will do it. Just to stand at the start line among all the other headcases feeling the energy. Lets see.

marathon2022

"Dear Marathon2022

Congratulations! your entry into the 127th Boston Marathon on Monday April 17th, 2023 has been accepted"

Absolutely delighted.

Winter Marathon block here we come

MooShop

https://www.boards.ie/discussion/comment/119681989#Comment_119681989

Congrats!! Unreal getting an entry to a major.

marathon2022

https://www.boards.ie/discussion/comment/119682615#Comment_119682615

I'm stoked, only inside the required time for my age by 1 minute 22 seconds. Now the hard bit, winter training and injury avoidance between now and 🍀April.

Kellygirl

Ooh exciting. Congrats.

marathon2022

https://www.boards.ie/discussion/comment/119682699#Comment_119682699

I'm sure my smile will fade when I start training the quads but for now , happy out

Kellygirl

https://www.boards.ie/discussion/comment/119683480#Comment_119683480

It’s funny because while I’m training at the moment I’m thinking ‘no more marathons’ and way too time consuming … yet as soon as I saw people registering for Berlin next year I was looking at the website … we never learn 😂 I didn’t apply though.

marathon2022

https://www.boards.ie/discussion/comment/119684044#Comment_119684044

It's a runner illness I reckon, was chatting on what's app with my brother last night about Boston and signed up for a half by the time the conversation ended. It's too easy 😜

marathon2022

This week was OK, mostly low level bits and pieces tagged together into something resembling a plan. Passes the 1500 mile mark for 2022 today. About 2 days behind my 2000 mile 2022 target. Here's hoping I get through the next 3 months relatively unscathed.

Monday - Rest day

Tuesday - Session - 2 miles easy at 8.50 per mile - 6 x 3 minute threshold(6.50-7.00) with 90 second easy jog recovery- 2.5 miles easy cooldown

Wednesday - 5 miles at 8.20 per mile

Thursday - 7.5 miles at 8.20 per mile

Friday - Session - 2 miles warmup at 8.20 - 2 miles at 7.30- 1 mile recovery at 8.10 - 2 miles at 7.30 - 4 miles cooldown at 8.30.

Saturday - rest

Sunday - 20 miles at 8.10 aerobic run

52 miles for the week, happy with that.

Learnings from this week- was reading some chatter about the Enervit gels on one of the threads hereabouts and just happened to have some in my press since the fingal 10k(They were in a goody bag I think). The gel itself tasted ok but there are two things not right for me- too runny and the sachet is not really designed for running. Basically opening and running with the square sachet results in a load of sticky mess on the hands, thank feck I pass a tap on my long run or I would have been pee d of. On reflection the cyclist on the sachet should have been the first clue, back to the Decathlon brand for me. * note I tried the Maurten gels a few weeks ago and apart from the odd snot like texture they worked just fine, I would certainly recommend them but Decathlon is on my way home from work so its just easy to grab fuel there.

marathon2022

One step in front of the other. I usually avoid rationalising my running habit, obviously "it keeps my heart healthy" is good motivation but on the odd occasion when I am not to tired to think and am feeling introspective I usually come to the conclusion that I run to avoid introspection. I fill my time with things as a pill to forget and running is one of these things.

I suppose the point is that running while enjoyable should not thought of as the pill, running is just the medium to challenge and test yourself, when running injury's stop me challenging myself I reckon I will move on. For now I am loving it but I sense a divergence in the future

Monday - rest day

Tuesday - Session - 2 miles easy at 8.45 per mile - 8 x 3 minute threshold(6.50-7.00) with 90 second easy jog recovery- 2.5 miles easy cooldown

Wednesday - 6.5 miles at 8.10 per mile

Thursday - 6.5 miles at 8.15 per mile

Friday - Session - 2 miles warmup at 8.20 - 3 x 2 miles at 7.30- 1 mile recovery at 8.10 - 1.5 miles cooldown at 8.20.

Saturday - Parkrun with my reluctant teenager- fun

Sunday - 21 mile session - 9 miles at 8.25, 9 miles at 7.30 and 3 miles at 8 minutes per mile

58 miles is officially the longest week of 2022. Didn't feel like it.

Thoughts - felt a slight pain in my right upper hammer below the gluteus maximus during parkrun and again from about 12 miles today, a pain in the ar$e literally.

marathon2022

Pretty vanilla training week, more a work and college week when I think about it; should be studying statistics but decided to take a break and write this up.

Monday - love Mondays - rest day

Tuesday - Session - 2 miles easy at 8.45 per mile - 10 x 3 minute threshold(6.50-7.00) with 90 second easy jog recovery- 2.5 miles easy cooldown

Wednesday - 5.5 miles at 8.45 per mile- mainly on grass around a local big house

Thursday - 6.5 miles at 7.40 per mile

Friday - 4 miles at 8.10

Saturday - 18 miles at 7.40- this felt OK, little niggle in the right hip, glut since last weekend but nothing too worrying.

Gonna take a couple of days rest and back on some light work next week.

Thoughts and targets- passed 1600 miles today, still tight for the 2000 mile 2022 target but not impossible.

marathon2022

Tapering shaper - 36 miles of varied quality

Monday funday - no running

Tuesday - session - 2 miles warmup - 4 minutes at 7.00/m pace with 2 minute jog recovery easy x 5 , 2 miles cooldown

Wednesday - 5 mile at 8.30 pace

Thursday - no run

Friday - session - 2 mile warmup - 3 miles at 7.00/m pace with 1 mile easy x 2 then cooldown

Saturday - 4 mile at 8.20

Sunday - 4 mile at at 8.10 / m then 3 mile at 7.30 / mile then 1.5 mile cooldown.

As it stands I'm no wiser as to what I will do next Sunday, Eisenhower's quote, “In preparing for battle I have always found that plans are useless but planning is indispensable,” describes my current vibe, mainly because I don't have a plan. One thing is for sure; if I make it to the start line I will have a smile.

marathon2022

Hasn't been the most straight forward training block but I'm still standing and more than likely will start DCM. I am thankful for this. Early August I returned running after a short break due to a hamstring pull, slow and steady has been the order of the day since, eventually got some nice mileage and time on feet.

75 hours of running - 560 miles of distance - average pace of 8.04

Pace zone distribution is pretty indicative of recovery mode form the hamstring on

65% Zone 1

24% Zone 2

6% Zone 3

3.5% Zone 4

1% Zone 5

I will decide Sunday morning on a target. Somewhere between 3.15 and 4.00 hours will be fine and dandy.

https://youtu.be/HeERupuicHE

For anyone who has bothered to read my log, Go Raibh Maith Agaibh agus rás mór a bheith agat

Kellygirl

Best of luck! Hope it goes really well.

marathon2022

https://www.boards.ie/discussion/comment/119803750#Comment_119803750

Thanks very much 👍, same to you.exciting times

Laineyfrecks

Best of luck to you😊

marathon2022

https://www.boards.ie/discussion/comment/119804173#Comment_119804173

Thank you, I hope you smash it Sunday.

Laineyfrecks

Thank you 🤗

marathon2022

3.17.52 chip time with a 2 minute negative split.

Perfetto

marathon2022

For posterity I will jot down my thoughts on yesterday before they fade, a sort of short, not really report.

Like the first noble truth I know there will be suffering and during a marathon this is as true as it gets and to steal from the Buddhist again , finding the middle way even for a short few hours is not always simple. What's this fookin eejit talking about your probably thinking- My point is that running is about reaching inside and letting your body do what it knows by blocking your monkey mind. In most cases for me, other than physical maladies(old age and injury) the mind causes the problems. I've been meditating for a while now and can see the advantage of quiet mind and as fortune would have it my running journey has been happening parallel. The mind is were I win or loose.

Yesterday I won

The day started well in the company of family, this is always a good thing. After breakfast and a little messing, my lift (little brother )called and off we went. Arrived in Dublin 20 minutes later at 7.50am and parked on one of many street parking areas(who knew :-). Strolled up, put the bags in and went to wave one without a hint of hassle, was standing in the wave at 8.15. Toilet queue had two people in it as the wave had just moved up when we arrived, had a last splash and dash, and stood in sucking in the mad energy. Smooth process. Then the 3.20 pacers walked up stood right beside us, decision made. Had another quick chat with the brother who was chewing on his race pace as well and then it was go.

The start was great, some pinch points and impossible to keep a line other than what the crowd determined so just went with the flow(stealing from zen philosophies here, doing not doing). There was a couple of pinch point in the first mile or two but generally all good. I kept an eye on the 3.20 balloons, one was about 20 meters behind the other two so I that was my target.

Mile one done - fist pumped the brother and put the head down. Next time I would see him was at the finish. And that's it really. Went home had a whiskey and gorged on rubbish, dominos, beer. Woke up today

Tale of the tape first

First 10K - 7.38 average pace

Next 10K - 7.34 average pace

Next 10K - 7.32 average pace

Next 10k - 7.26 average pace

Last 2 k - 7.27 average pace

Chip time of 3.17.52 - a 42 second PB.

GPS data form the distance like most peoples was long at 26.46 miles, not possible to run the lines in DCM so expected.

To continue my thoughts on the race itself I would probably say that I didn't really notice it, my mind was mostly empty and as I followed the pacers for about 15 miles I didn't need to think about pace or time and even when my pace started to increase naturally I did hear the odd spectator comment that the pacers were not far behind so sort of knew I was only gradually moving away from them. One standout memory I have is a lady in pink, a mad scene I'm not even sure was real; somewhere in the middle of the race when I woke for a minute from my focus I spied this pink haired lady with what looked like a pink negligee standing outside a row of terraced houses laughing at all the mad running fools. I laughed as well

I've no advise for anyone on running but I would say one thing BE KIND, kindness is like running or meditating, it takes practice. Try and be kind to someone today. Try tomorrow, Try the next day, the world is in need of it.

Dubh Geannain

Lovely stuff and a nice negative split for you. Well done.

Laineyfrecks

Well done!

marathon2022

https://www.boards.ie/discussion/comment/119817348#Comment_119817348

https://www.boards.ie/discussion/comment/119820760#Comment_119820760

Thanks guys, a fine day was had.

Kellygirl

I’m laughing at the pink lady!! So funny. I noticed people in fluffy Pjs alright!

Very well done. A great race on a very humid day.

marathon2022

Hello there, remember me

November was a base month, 150 miles, 20 hours of running and four new pairs of running shoes, exactly how it should be after a Marathon.

*Road to Boston

Now that the update is out of the way I suppose its time I mentioned my plan for the next four months, something to keep me honest. With the BQ time in Manchester during the spring I knew I had a bit of a chance to run the mighty Boston Marathon and low and behold here I am starting a plan, the BAA level three marathon plan for a sub 3.10. This plan is 20 weeks with

https://www.baa.org/races/boston-marathon/train/levelthree

3 week prep (Done)

6 week building (Starting this week)

9 weeks marathon specific

2 week taper

April 17th

I used the bones of this plan for the Manchester race so I get it and the structure is clear. I also add two down weeks- including a Christmas drinking week and possibly Donadea( I know, I know) recovery week during the build up.

So 7.15-ish per mile on the quad crushing Boston course in 4 months. Let the fun begin.

marathon2022

WEEK 4 - Passed 1900 miles for 2022 this week

6-WEEK BUILDING PHASE Week 1

MONDAY - Chill

TUESDAY- 9 miles, consisting of: 2 mile Warm Up 5 x 1k at 10k pace(6.40/mile) with 2 minutes rest 5 x 200 at 5k Pace(6.20) with 30 seconds rest 2 mile Warm Down 

WEDNESDAY- 6 mile Easy Run (8.15)

THURSDAY- 6 mile Aerobic Run (7.40)

FRIDAY - Chill

SATURDAY- 14 miles , this was supposed to be a session with 3 x 2 mile HMP after a warmup and a couple to warm down but the conditions were pretty bad with ice and muck. I went to a local park with a lot of grass verge type tracks and put some time on feet, even got a nifty progression 4 mile at the tail end when the ice left the outer trail. (8.20 average)

SUNDAY 8 mile Easy Run(8.30)- did this one at the beach, the soft sand is a bit difficult but better than slipy paths.

Obviously some small adjustments in the plan with the conditions but overall a good start to the building phase. I've decided on my shoe rotation for the early part of this block. * exception-took the Hoka speedgoats out of hibernation yesterday(grass path with ices and pools) and today(beach), perfect shoe for messy underfoot.

Easy - Reebok Floatride for anything stable 8.00 to 8.30

Aerobic - Speed 2 - 7.40 to 8.00

Sessions with fast pace sections - Nike ZoomX tempo - whatever

Lazy sessions or hard tempo days if I'm tired - Vaporflys

I have a new pair of Alphafly to go with an almost new pair for racing long, might be the end of spring before these see the light of day.