Djoucer wrote: » Wouldn't worry at all about one poor session. P &D suggests you can miss up to 10 days before having to revise your target. Still 15 or so weeks to go.
noelearly wrote: » A combination of time restraints (didn't go until 7.30) and tiredness. Im putting it down to me working nights at the moment and me doing a 11 mile Thursday and a 10k race friday night (I know stupid) and another 8 Saturday. I usually have a rest day Monday but with me and my wife working shift it's a bit all over the place regards what days and workouts I do. Two more nights to do now and 2 week holiday then back to days after that, all out of excuses then.
hot buttered scones wrote: » Did you go out at 7:30pm after a night shift? Was it in between nights? I work nights myself every week and they take a lot of getting used too. As far as possible I try to avoid doing long runs after a night shift - if this means moving things around then so be it. In between night shifts I sometimes struggle to hit paces I'd be quite comfortable running on my days off. At other times, I run squire well despite feeling tired. Shift work is a PITA sometimes - everything is off like sleeping patterns, eating etc, and sometimes its difficult to tell whether the fatigue is from work or training. But with 2 weeks holidays and being back on days, you'll feel fresh again soon enough I reckon.
noelearly wrote: » Yeah it's a PITA alright fitting it in during nights, the fact my wife works opposite doesn't help nor does my pesky 3 young kids, they just don't like the idea of standing on a pitch watching me run round in circles haha. Yeah hitting times after a night can be troublesome. Cheers for the reassurances.
squinn2912 wrote: » Any marathons coming up after Dublin that have a good course conducive to running a fast marathon? I've been out for 2 months with a verruca that I ended up having to get removed so I'm still another 2 weeks out of running and I don't think that gives enough time to prepare for Dublin. I think it's sold out as well?
squinn2912 wrote: » Ha that would be ok for a millionaire! Anyone know of anything closer?
noelearly wrote: » You would be surprised lad probably cheaper flying to Seville and paying entry fee and a nights accommodation than it would going down to Clonakilty and doing the marathon they have in December. Depends where your based really.
and still ricky villa wrote: » What about Florence at the end of November? I did it a few years ago and it was surprisingly cheap overall as it's very much off season. Not easy to get direct flights into Florence but if you are ok with a stopover in Amsterdam it's about €350 for two return. Hotels are coming up for that weekend at about €100 a night plus it would be a very easy sell for a better half if you're not travelling alone Beautiful city
squinn2912 wrote: » I'd love to do one away from home at some point but it wouldn't be a racing one. Very hard to do it with all of the traveling. I could just take my better half and watch it! That trip would cost the best part of €1000. Dublin is only an hour away from me I'm from Armagh so maybe all in all if I can get back training soon I can squeeze it a bit and give it a lash. Of course that all depends on additional places becoming available. The last I heard it had sold out. Does anyone know anything about that?
PaulieYifter wrote: » Can recommend San Sebastian. Have done it twice and got my PB there in 2015. Pancake flat and fast field - pace groups start at 2:30 - big proportion go sub 3! I could end up there again myself this year although they've changed the course due to work on the Anoeta stadium.
OOnegative wrote: » squinn2912 wrote: » I'd love to do one away from home at some point but it wouldn't be a racing one. Very hard to do it with all of the traveling. I could just take my better half and watch it! That trip would cost the best part of €1000. Dublin is only an hour away from me I'm from Armagh so maybe all in all if I can get back training soon I can squeeze it a bit and give it a lash. Of course that all depends on additional places becoming available. The last I heard it had sold out. Does anyone know anything about that? Not one bit hard with travelling, people do it week in week out with no issues. Dublin is sold out and doubtful at this point if extra places will come available.
squinn2912 wrote: » W When is San Sebastian? It sounds quite appealing from your recommendation.
PaulieYifter wrote: » squinn2912 wrote: » W When is San Sebastian? It sounds quite appealing from your recommendation. Nov 26th You have to fly there via Madrid or Barcelona although I think AMK flew to Biarritz and thumbed a lift! Worth it for the food and it's a lovely town. Sub 3 or your money back
squinn2912 wrote: » Anybody want to share their training logs that have worked for sub 3 before?
Testosterscone wrote: » squinn2912 wrote: » Anybody want to share their training logs that have worked for sub 3 before? Dug out my provisional plan from last year and attached There was a bit of chopping and changing throughout the plan and the mileage is generally a bit on the higher side as I was targetting slightly more aggressive target but ultimately I felt worked pretty well
squinn2912 wrote: » I like that it's well laid out, simple and clear. Serious amount of miles and I'm surprised to see how much of it was at an easy pace. How did it go for you with your time?
Testosterscone wrote: » squinn2912 wrote: » I like that it's well laid out, simple and clear. Serious amount of miles and I'm surprised to see how much of it was at an easy pace. How did it go for you with your time? A few adjustments that were made * Rock and Roll ran as a session (4,3,2,1 miles MP w/ 1 mile steady between) ** 2 down weeks (50 mpw) due to holidays around Week 9-10) *** Few missed Long easy runs Ended up with 2.43 overall but majority of running should be easy aerobic running IMO
squinn2912 wrote: » I'm intrigued by this! By MP you mean marathon pace? Forgive the stupidity of the question. So if you were to imagine your plan then would it be right to say you have one 'fast' day and the rest is mainly miles. I'm 2:58 but would love a crack at 2:55 the problem is that a training programme never seems to go to plan and then I end up going for similar times. I'm very happy with my times I just think there's more in me and I felt that aggression would bring it out
Testosterscone wrote: » squinn2912 wrote: » I'm intrigued by this! By MP you mean marathon pace? Forgive the stupidity of the question. So if you were to imagine your plan then would it be right to say you have one 'fast' day and the rest is mainly miles. I'm 2:58 but would love a crack at 2:55 the problem is that a training programme never seems to go to plan and then I end up going for similar times. I'm very happy with my times I just think there's more in me and I felt that aggression would bring it out For Weeks 1-4 this was a base building phase with one key session a week After this moved to 2 sessions a week (Treat Steady and Progression long runs as quality work). For 2.55 ball park pace figures would be as follows Easy pace (8.00-9.00) Steady Pace (7.10-7.25) MP (6.35-6.45) LT (6.20-6.30) The mileage needs to be high for this sort of approach on a consistent basis though because the sessions are high volume from the start. It may not be one to jump into if you are coming from a low mileage base (Week 9 for example you have 19 mile session including w/u and cooldown on the Wednesday and 22 miles on the weekend as well) Aim was all about having the strength there and progressing to intensity rather than building up MP miles as you go on. Should be noted that your background plays a part here to. This time around my approach is very different (alot more faster than MP work) but I feel it complements the base built up last year.
