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Dublin Marathon 2016 - Mentored Novices Thread

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Comments

  • #3572
    noc231073
    Registered Users, Registered Users 2 Posts: 573 ✭✭✭noc231073


    Right guys in a bit of a bother and need a bit of direction .. The plan this year was 3.30 marathon..
    Everything was on target until at DCT .. I Fell mounting the bike and took a injury to my right foot ..
    So now it 2 1/2 weeks without any running .. I was up to 25km. On my lsr before the injury ..
    I am back running and ran 20km this am ..
    I have 5 weeks left ..!!
    What's I should be up to 30km this week and the milestone was a 30km race this weekend but that's not going to happen now.
    So what's the best thing to do for the last 5 weeks should I up the distance to match the plan or keep adding 10% every week which will leave me short distance wise ..


  • #3573
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Extrasupervery wrote: »
    I normally do my LSR on a Saturday but Sunday worked out better this weekend, or so I thought. I read a few pages back that we're to have fun with LSR but I'm just so intimidated by it this weekend. Gonna change up the route to make it a bit more exciting, I'd rather save the Phoenix Park for HM day as I'm just so sick of it at the mo. I like the idea of running out the full LSR distance and getting the train back but hate the thoughts of being cold waiting for a train cause I'm usually freezing when I stop running. Need to stop procrastinating and get to it...vom.
    kabuxa wrote: »
    You could make your end of the race closer to home/car. Last week we did 19 miles from Phoenix park to Phoenix park. We followed the 19 mile route in Rungo.
    As well wear a raincoat around your waist?
    Just a thought

    Or, you could get the train somewhere that's 20 miles (or whatever your distance is) from home and run back...


  • #3574
    GOOSEPAUL
    Registered Users, Registered Users 2 Posts: 177 ✭✭GOOSEPAUL


    After 3 physio appointments I'm glad to say I completed a full weeks running. I've missed too many lsr now that I'm dropping down to the HHN1 plan. Knees are much better and seem to be OK when I run at a slower pace.

    Mon: 3 miles (test) @ 11mpm
    Tue: 4 miles @ 10 mpm
    Wed: 8 miles @ 9:30 mpm
    Thur: rest
    Fri: rest
    Sat: 13.5 miles in 2 hours and 2 minutes

    Felt tired towards the end of my lsr but more importantly knees were fine.

    Reading everyone's posts has helped me to stay positive and well done on last weeks running, especially the 20 milers.


  • #3575
    Antwerp
    Registered Users, Registered Users 2 Posts: 151 ✭✭Antwerp


    Great to hear you are back running, GP and your knees are ok.


  • #3576
    kabuxa
    Registered Users, Registered Users 2 Posts: 233 ✭✭kabuxa


    Firedance wrote: »
    Or, you could get the train somewhere that's 20 miles (or whatever your distance is) from home and run back...

    That's a brilliant idea actually ;o))))) Thanks!


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  • #3577
    kabuxa
    Registered Users, Registered Users 2 Posts: 233 ✭✭kabuxa


    Someone mentioned before about pain on shoulders / back of the neck... a friend of mine was telling me that sometimes when we run we tend to stick the head out, that can cause the pain as well and not relaxed shoulders. Not sure if that is your case but just in case.... He actually pushed my nose back (the cheek of him) ;oD


  • #3578
    kin9pin
    Closed Accounts Posts: 959 ✭✭✭kin9pin


    Saw the physio today about my shin.
    Good news is it doesn't seem to be anything serious. She said it's a minor strain of the tibialis anterior muscle.
    As I didn't feel anything during the LSR she thinks it could have been caused by loss of form at the end of my run, complicated more as it was uphill. She described it almost as DOMS. She did go on to explain the mechanics, but I can't remember that bit! I was introduced to dry needling (ouch) and she did some deep tissue massage so I'm a bit tender at the moment.

    I've been advised to rest for a few days and lower my mileage for next Saturdays LSR before getting back on plan the next week. So I'm planning to skip this week's 3 midweek runs, run a 2m very easy test on Friday and then run 8-10 miles on Saturday if all is good.
    I've been pretty much on plan since the start so does this sound ok? Just concerned that I'm missing an important PMP run, but I'd rather make DCHM in good shape.

    Follow up appointment booked for next Monday and I've been given some stretches.


  • #3579
    paddydriver
    Registered Users, Registered Users 2 Posts: 2,092 ✭✭✭paddydriver


    kin9pin wrote: »
    Saw the physio today about my shin.
    Good news is it doesn't seem to be anything serious. She said it's a minor strain of the tibialis anterior muscle.
    As I didn't feel anything during the LSR she thinks it could have been caused by loss of form at the end of my run, complicated more as it was uphill. She described it almost as DOMS. She did go on to explain the mechanics, but I can't remember that bit! I was introduced to dry needling (ouch) and she did some deep tissue massage so I'm a bit tender at the moment.

    I've been advised to rest for a few days and lower my mileage for next Saturdays LSR before getting back on plan the next week. So I'm planning to skip this week's 3 midweek runs, run a 2m very easy test on Friday and then run 8-10 miles on Saturday if all is good.
    I've been pretty much on plan since the start so does this sound ok? Just concerned that I'm missing an important PMP run, but I'd rather make DCHM in good shape.

    Follow up appointment booked for next Monday and I've been given some stretches.

    Great news... Have been hoping to see you post with some positives. Looking in as a fellow novice, I don't think you need to take a second thought about missing a few runs. Guarantee you'll be back stronger as your body will appreciate the rest.


  • #3580
    kin9pin
    Closed Accounts Posts: 959 ✭✭✭kin9pin


    paddydriver wrote: »
    Great news... Have been hoping to see you post with some positives. Looking in as a fellow novice, I don't think you need to take a second thought about missing a few runs. Guarantee you'll be back stronger as your body will appreciate the rest.

    Thanks H, I couldn't resist google last night (bad idea) so feeling much happier now.


  • #3581
    The Black Oil
    Moderators, Category Moderators, Entertainment Moderators, Science, Health & Environment Moderators, Regional East Moderators, Paid Member Posts: 19,657 CMod ✭✭✭✭The Black Oil


    nop98 wrote: »
    Long-runs:

    TBO: Nice job on the 16-milers while ducking the seagulls and dogs. How much water do you bring? Are these blisters a worry?

    Hey nop. I haven't measured the capacity of the bottle, it came with the belt. I'd say it's about 600-650ml. I wasn't particularly lashing into it. It was more for hydration rather than thirst. Blisters are not painful or troublesome, so far. They ease on rest days. I've been trying the vaseline mentioned a few pages back for prevention as a whole. Would be good to get rid of the current ones altogether, ideally. I've been using ordinary household plasters on those. I've supply of Compeed, but they're a little too large for the blisters - tips of my toes.

    Moderator: Television, Psychology and Dublin County North.

    CMod: Entertainment



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  • #3582
    Pomplamousse
    Registered Users, Registered Users 2 Posts: 582 ✭✭✭Pomplamousse


    The Black Oil wrote: »
    Blisters are not painful or troublesome, so far. They ease on rest days. I've been trying the vaseline mentioned a few pages back for prevention as a whole. Would be good to get rid of the current ones altogether, ideally. I've been using ordinary household plasters on those. I've supply of Compeed, but they're a little too large for the blisters - tips of my toes.

    Have you or would you try Skin Shield? You roll it on the skin & its good for preventing blisters & chafing. Ever since my long run in the rain I've been getting really bad chafing that was getting worse after every run, even with plasters. I bought Skin Shield last Friday in Elverys & the chafing after my 20 mile run at the weekend was nowhere near as bad.


  • #3583
    Safrongirl
    Registered Users, Registered Users 2 Posts: 126 ✭✭Safrongirl


    evening all,
    Amazinly I am still on plan !

    Did my run this evening on the treadmill ( while catching up on Narcos ) so my long run will be Thursday again and I am going to try for 32K - no rephrase that I am going to do 32K - have a route in my head but getting a bit fed up of it at this stage but at the same time I feel safe running it ? I need to do a few laps of the forest to make up the KMs so fingers crossed it will go OK.

    Still havent told anyone I am running DCM well apart from hubby but havent told any of my friends yet - I suppose they would all think I am crazy - will see how my run goes this week and then might break the news !


  • #3584
    tipping
    Registered Users, Registered Users 2 Posts: 446 ✭✭tipping


    Weekly update

    Tuesday: 7 miles very easy, felt ok
    Wednesday: 5 miles very easy, felt like walking after 4, no energy. Body just not right.

    Rest of week: Moving house, little opportunity to run and no desire to run. Sunday morning put on my running gear at 7am but couldn't drag myself out the door all day. Ended up in bed at 7pm.

    Another crappy week where I fell off the wagon. After the previous week's dismal 3 runs I only managed 2 this week missing a planned 20 miles at the weekend.

    Seriously considered pulling out of the whole thing but for now putting the last 2 weeks behind me and going to have a proper crack at getting going again this week. Started well today with 10 miles including 8,7,6,5 mins at 6:30 pace.


  • #3585
    sibeen99
    Registered Users, Registered Users 2 Posts: 256 ✭✭sibeen99


    I'm afraid I haven't much to report. I had another low mileage week due to hip problems so I'm taking a few days off this week. Back to physio on weds and hopefully will get some good news. I won't get to run the half I was hoping to run at the weekend but I can live with that if I can get back running soon.

    Well done to everyone on those long long runs! It's great reafing the updates.


  • #3586
    The Black Oil
    Moderators, Category Moderators, Entertainment Moderators, Science, Health & Environment Moderators, Regional East Moderators, Paid Member Posts: 19,657 CMod ✭✭✭✭The Black Oil


    Pomplamousse wrote: »
    Have you or would you try Skin Shield? You roll it on the skin & its good for preventing blisters & chafing. Ever since my long run in the rain I've been getting really bad chafing that was getting worse after every run, even with plasters. I bought Skin Shield last Friday in Elverys & the chafing after my 20 mile run at the weekend was nowhere near as bad.

    Hadn't heard of that, thanks. I didn't mention it in my recap of last week, but on Tues I felt a stinging feeling above my right knee. It didn't feel like it was under the skin. I first noticed it at my desk in work that day and was concerned I couldn't run that night. It was fine, I only notice it stationary...so, not sure what the deal is. There's still a little of it there, it's not constant. I didn't Google it, honest.

    Btw, what's the difference between a physical therapist and a physiotherapist?

    Moderator: Television, Psychology and Dublin County North.

    CMod: Entertainment



  • #3587
    davedanon
    Closed Accounts Posts: 4,062 ✭✭✭davedanon


    The Black Oil wrote: »
    but they're a little too large for the blisters - tips of my toes.

    Are your shoes the right size? Could they be too tight?


  • #3588
    ToriV
    Registered Users, Registered Users 2 Posts: 244 ✭✭ToriV


    The Black Oil wrote: »
    Week 11, HHN1

    Tues: 4.12 mi. Time: 39:476. 9:40 min/mi Avg Pace. Ran after work, have that routine pretty much down by now...just no warm water in the shower at work.
    Weds: 8.06 mi. Time: 1:16:04. 9:26 min/mi Avg Pace. Couple of laps around Blackrock. There's a hill to go up that's about 0.68 of a mile, if I'm reading Google Maps correctly. Again, cold shower. Security guard who doesn't know me was a bit suspicious.
    Thurs: 4.44 mi. Time: 44:02. 9:55 min/mi Avg Pace
    Sat: 16.06 mi. Time: 2:52:31. 10:44. min/mi Avg Pace. I think it was partly the weather, but I knew I'd probably be under 11 for the pace.

    Had intended to go out at 8, but my alarm for 6 (porridge time) didn't go off as I didn't set it correctly. Sleep was pretty poor through the week as a whole, I was awake at 3am that night (noise outside) for a few hours. Went out running at 9:10am. A dog chased after me briefly around 4 mile. Went all the way down to Loughshinny harbour this time. Seagulls are larger than you think up close. :eek: Anyway, what goes down must come up - it's about 0.8 of a mile on the return. No harm to have experienced it...it's a daycent hill, I guess, eh? Had a few raisins and nuts around mile 9, no problems in the stomach department. The sun picked up later in the morning. Mile 13 felt a little unpleasant. 14-16 were grand. Furthest I've run, to date. Ran pretty low on water (with one of those zero tablet yolks), so will have to get thinking on that. Didn't use as much when it was raining the other week. Completely forgot to use the gel I had in my belt. :rolleyes: Thought I had the blisters covered correctly, apparently not. :P

    Week 10
    Week 9
    Week 8
    Week 7
    Week 6
    Week 5
    Week 4
    Week 3
    Week 2
    Week 1

    My favourite part of that was the random seagull comment! I spent one whole long run thinking how do snails mate.


  • #3589
    ToriV
    Registered Users, Registered Users 2 Posts: 244 ✭✭ToriV


    Safrongirl wrote: »
    evening all,
    Amazinly I am still on plan !

    Did my run this evening on the treadmill ( while catching up on Narcos ) so my long run will be Thursday again and I am going to try for 32K - no rephrase that I am going to do 32K - have a route in my head but getting a bit fed up of it at this stage but at the same time I feel safe running it ? I need to do a few laps of the forest to make up the KMs so fingers crossed it will go OK.

    Still havent told anyone I am running DCM well apart from hubby but havent told any of my friends yet - I suppose they would all think I am crazy - will see how my run goes this week and then might break the news !

    I was the same and didn't tell anyone for ages. Once I did though it was like confirming it to myself and people were really supportive. Except the mind your knees people....There seems to be always one of them!


  • #3590
    davedanon
    Closed Accounts Posts: 4,062 ✭✭✭davedanon


    ToriV wrote: »
    I was the same and didn't tell anyone for ages. Once I did though it was like confirming it to myself and people were really supportive. Except the mind your knees people....There seems to be always one of them!

    Ignore them. There's a bloke I know, when he's had a few in the pub he always tells me how much his orthopaedic surgeon 'hates' marathon runners. "That's all he sees", apparently. This bloke has had his hip replaced, and weighs about 20 stone. One day I'm going to point out the reality of the situation to him, instead of just smiling and nodding.


  • #3591
    crogerso
    Registered Users, Registered Users 2 Posts: 34 ✭crogerso


    2 weeks to report.

    Have been keeping up to date with everyones posts, fingers and toes crossed for all of you in the sick bay, still lots of time to get back on track!

    Week 10 (29th Aug-4th Sept)
    Mon: Rest
    Tues: Rest (Flu-y symptoms so took a rest on my OH's advice;he was right of course)
    Wed: 8m (1w/u 6PMP 1c/d)
    Thurs:4m w strides
    Fri: Rest
    Sat: Rest/Shopping :) Had decided the chances of getting a 19miler this day were impossible so settled to just take an extra rest day.
    Sun: 19miles. Car decided to give me some bother so ended up getting back to Dublin later than planned and running this in very hot weather. Luckily my OH met me around 12miles with water and encouragement which got me through. Found this run very tough especially towards the end. This was the first time I felt a sort of wobble in my legs. Happened around mile 15. Persevered and for miles 17.5-19 I regained a bit of composure. All in all was happy with the week despite missing a few days. I think I needed them.

    Week 11 (5th Sept-11th Sept)
    Mon:Rest
    Tues: 4m easy; really found this tough
    Wed: 8m easy
    Thurs:4m w strides
    Fri: Rest

    Saturday: 20 MILES!!!! So happy to get this run done and we followed the 19m route (for most of it) on RunGo app with 1mile added on from and to car in PP.
    Great to get to run part of the route, including heartbreak hill. Not so heartbreaking last weekend but possibly because we hadn't run the mileage we will have on the day of DCM. Pretty warm Sat, lovely cool start but around mile 6 or so the sun came out and found it very tough (no suncream didn't help either; very red faced after). Had water with us thankfully but it got warm quite quick, not very pleasant. Up until about mile 15 felt pretty ok, but then the legs started shouting at me. It was around this time that the RunGo lady decided to test us, telling us to go right when we should be going left. Overall she was very helpful though, what a great app!
    The route back to PP from around Merrion square was pretty tough. Traffic lights consistently turning red and couple that with tourists stopping us for directions I started to struggle big time; found the stopping and starting really tough. Had our very own Heartbreak hill around mile 18 with the run up to Christchurch from St Patricks cathedral! Good training I suppose, but at the time I was not so happy to see it! From here back to PP we were stop/starting with traffic lights and large groups of pedestrians who seemed unaware of our presence. Anyway, got back to the car, 20 miles recorded. Longest run ever. Legs were very tired for the rest of the day. Missed the recovery Sunday but have had to push all runs forward a day for this week so glad of that in the end.

    Got my 6miles easy done tonight, tired heavy legs. Foam rolled for about a half hour, hoping that will loosen them out before tomorrows 11miler (9 PMP); kinda scared. And the weathers meant to be pretty horrible. Could be the same on the day I guess so I may get through it.

    Enjoyed everyones run reports and well done to those on their HM's, great times! Thinking for DCHM i'll probably stick to LSR pace as legs are really struggling with LSRs and want to be able to get the 20miler in the week after.

    Good luck to all for the week ahead, hope the niggles subside for those suffering!


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  • #3592
    bucketybuck
    Registered Users, Registered Users 2 Posts: 19,365 ✭✭✭✭bucketybuck


    davedanon wrote: »
    how much his orthopaedic surgeon 'hates' marathon runners. "That's all he sees", apparently.

    Hates his biggest customers? How strange.


  • #3593
    davedanon
    Closed Accounts Posts: 4,062 ✭✭✭davedanon


    bucketybuck wrote: »
    Hates his biggest customers? How strange.

    There's this weird thing with doctors. their word is literally gospel, when they get on the radio or in the media telling people what a big problem ****** is - be it people smoking cannabis, or running marathons/ultras, or whatever. What people forget is doctors are the biggest purveyors of confirmation bias going. You "only see people with drug-induced psychosis?" "Yes, it's a huge problem". Wow, I wonder why that is? Doctors have no clue whatever about actual statistics, which are what is actually relevant.


  • #3594
    nop98
    Registered Users, Registered Users 2 Posts: 1,585 ✭✭✭nop98


    More weekend updates...

    J o e: Glad to hear you're back on the horse. What plan are you following? Are you doing the Half? If anything, I'd focus on getting a good amount of miles in over the next few weeks.

    tony1980: Ouch ouch - hope you get your knee troubles under control. Still, there are positives - 10 painless miles are 10M.

    kittyclaws: As per the other posts, it must be hard but patience is the only medicin... It must be so frustrating! Your fitness will take longer to drain away, so I would be less worried about that. Hang in there..! Focus on getting back and then we'l reassess..

    tailgunner: Good job toughening out the 14M. When is your marathon again, just a fortnight? Your mileage does indeed sound high for a taper phase. Maybe resident plan expert FBOT can give your last two weeks a look?

    kin9pin: Good news. Don't worry about the midweek run - and maybe just run the HM at easy pace, with a few faster miles thrown in towards the end. If all is feeling good, of course.

    tipping: Are you sure there's nothing physically wrong? Doesn't sound like your usual weeks? Maybe just follow a week of the boards or HHN1 plan. If you don't mind me saying, I think what's needed are easy miles (and plenty of them), not necessarily 6:30-minute miles...

    crogerso: Well done! Two massive LSRs for the price of one. Full credit getting both runs done - good luck with the 11-miler this week, make sure to take it easy if the legs don't cooperate. And here's to all supportive OH's of all novices, we wouldn't be able to do it without them! :)


  • #3595
    JackieChan
    Closed Accounts Posts: 1,780 ✭✭✭JackieChan


    Nop98,
    You asked me on a post yesterday about the distances I'm doing.

    Well the plan I follow boils down to the following

    Tuesday + Thursday interval training(mixture of 8x800s,6x1km or 5x1m repeats on Tuesdays. 18x400m repeats on Thursday)

    Saturday tempo run. initially this was 20mins and by last week had built up to 50mins but I see on plan its 60 mins this week.These are the hardest for me. Keeping a decent pace on your own for so long can be a little tough but good that you can face those voices that tell you to stop!

    Sunday is a run that rotates between 2,2.20,2.40 and 3hrs. I'm starting to build more pmp into these runs.

    Wednesday I try to get at least 10km@pmp,although this needs to start upping a bit this week.

    I then do easy runs on Monday and Friday as I see fit(or not at all if I don't feel up for them).

    I then have my 30km total run commute over the weekdays.
    So these last few weeks I'm up to over 100-110km per week.


  • #3596
    paddydriver
    Registered Users, Registered Users 2 Posts: 2,092 ✭✭✭paddydriver


    Pomplamousse wrote: »
    Have you or would you try Skin Shield? You roll it on the skin & its good for preventing blisters & chafing. Ever since my long run in the rain I've been getting really bad chafing that was getting worse after every run, even with plasters. I bought Skin Shield last Friday in Elverys & the chafing after my 20 mile run at the weekend was nowhere near as bad.

    Read online that duck tape will do the trick.. put it over the plaster to keep plaster in place and will not provide any resistance against socks. Its fairly robust and water proof, but won't remove skin with it when coming off. Perhaps a bit much for training but maybe try out in anticipation of having to use it in DCM.


  • #3597
    nop98
    Registered Users, Registered Users 2 Posts: 1,585 ✭✭✭nop98


    JackieChan wrote: »
    So these last few weeks I'm up to over 100-110km per week.

    *whistles* that's some mileage, JackieChan. Thanks for posting your plan.

    With your run-commute, I hope you'll be able to taper a bit in October..


  • #3598
    kin9pin
    Closed Accounts Posts: 959 ✭✭✭kin9pin


    nop98 wrote: »
    kin9pin: Good news. Don't worry about the midweek run - and maybe just run the HM at easy pace, with a few faster miles thrown in towards the end.

    HM at easy pace, good one ;)


  • #3599
    tony1980
    Registered Users, Registered Users 2 Posts: 1,613 ✭✭✭tony1980


    kittyclaws wrote: »
    Thanks for your replies. My physio said to go for a test run tomorrow but I'm going to wait until the pain is gone, I've just emailed her for advise, she seemed convinced I'd be better by now. If I thought I'd be better in a week's time I'd happily take this week off too - I am not at all bothered about missing the half, if I am doing it it will be at LSR pace. I had to take 3 weeks off last year and it only took 3 runs to get my fitness back, so I can afford to loose out on a little bit of training, it's just awful to see all the empty squares beside my name on the spreadsheet! :eek:
    Tony1980 are you taking anti-inflammatories as well? I was taking Neuroen plus but I think I'll go get a prescription for something stronger.

    I am just taking some over the counter Iboprofen, it seems to feeling much better today so I am going to see how I feel on Wed or Thursday. The bursa pain is gone, I actually haven't had that since Friday, it was just the knee locked up during my run and afterwards was incredibly stiff (which was quite sore in itself) which I think is most likely scar tissue which will cause the knee to be stiff. I will give it another day or two of tlc and if still feeling ok, head out for a shorter easy run to see how I get on.

    How is yours feeling, any improvement?


  • #3600
    kabuxa
    Registered Users, Registered Users 2 Posts: 233 ✭✭kabuxa


    Pomplamousse wrote: »
    The Black Oil wrote: »
    Blisters are not painful or troublesome, so far. They ease on rest days. I've been trying the vaseline mentioned a few pages back for prevention as a whole. Would be good to get rid of the current ones altogether, ideally. I've been using ordinary household plasters on those. I've supply of Compeed, but they're a little too large for the blisters - tips of my toes.

    Have you or would you try Skin Shield? You roll it on the skin & its good for preventing blisters & chafing. Ever since my long run in the rain I've been getting really bad chafing that was getting worse after every run, even with plasters. I bought Skin Shield last Friday in Elverys & the chafing after my 20 mile run at the weekend was nowhere near as bad.

    Would skin shield be same/similar to body glide? I googled it and bodyglide is more roll on and this one is liquid.
    I use bodyglide, when I remember, and works quite well as well. I forgot on Sat and after 6 miles everything started...one arm... the other one.. .and other parts... lesson learnt!

    Yesterday I went for a run (5m) at 8pm. It is already very dark! Bring your torches, head torches, whatever you have... the pavement is not always flat!
    I struggled at the beginning after Sat LSR but then it was getting better and the last 2 miles, I felt, wooah I am flying! I wasn't, I just felt better. I was a bit dissapointing looking at the watch afterwards and seeing it was the same pace as when I started ;o)))))


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  • #3601
    tailgunner
    Registered Users, Registered Users 2 Posts: 1,911 ✭✭✭tailgunner


    nop98 wrote: »
    tailgunner: Good job toughening out the 14M. When is your marathon again, just a fortnight? Your mileage does indeed sound high for a taper phase. Maybe resident plan expert FBOT can give your last two weeks a look?

    Thanks nop. Yeah my marathon is just under two weeks away now. I wasn't really worried about the mileage for the taper - it was more of an observation that the training doesn't immediately drop away to nothing!

    For info, this is what I'm planning on doing over the final two weeks:

    Monday (yesterday) - 5 miles easy
    Tuesday - 5 miles easy
    Wednesday - Rest
    Thursday - 8 miles w/ 5 @ MP
    Friday - Rest
    Saturday - 10 miles easy
    Sunday - Rest

    Monday - 5 miles w/ 6 x 400 @ 10kP
    Tuesday - 3 miles easy
    Wednesday - Rest
    Thursday - 4 miles steady
    Friday - 3 miles easy
    Saturday - Rest
    Sunday - Marathon

    Does that seem like a lot? For reference, I peaked at 45/46 miles, and the taper weeks will be 38 miles, 28 miles, and 15 miles. I guess I could drop the MP session in favour of a few easy miles this week.


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