squinn2912 wrote: » FLat 10k in Dundalk tonight I came in in 38:11. Was a tough disappointed not to break 38 but fairly happy. What you guys think in terms of sub 3?
Bahanaman wrote: » What's the Manchester course like?
kerrylad1 wrote: Great to see your back at it squinn.If I did those mile repeats,I would end up in hospital.Great stuff man.I did 2:58 in Manchester 2 week's ago.I've been building the mileage up very slowly since.No speed work.16 miles very slow, in the morning,and taper again for Limerick.I am Going to go for sub 3 again.,despite most people telling me, I'm mad.If I blow up,so be it.Would not be the first time,and won't be the last.Got a free entry,so why not.Best of luck with the training.Keep us updated.
squinn2912 wrote: » Lovin reading those posts lads! Congratulations lad fantastic running! The reps were on a treadmill so don’t know if that counts!! What sort of training you do for Manchester?
kerrylad1 wrote: » I'm a born and bred Limerick man oonegative.There is a long and boring story behind my user name.I will not bore you with the details.
OOnegative wrote: » Kerry men don’t listen!! You’ll fly it no doubt.
kerrylad1 wrote: » Great to see your back at it squinn.If I did those mile repeats,I would end up in hospital.Great stuff man.I did 2:58 in Manchester 2 week's ago.I've been building the mileage up very slowly since.No speed work.16 miles very slow, in the morning,and taper again for Limerick.I am Going to go for sub 3 again.,despite most people telling me, I'm mad.If I blow up,so be it.Would not be the first time,and won't be the last.Got a free entry,so why not.Best of luck with the training.Keep us updated.
squinn2912 wrote: » Bit of an update. A 51 mile week last week followed by a 49 mile week this week so far. 6 mile tempo and 4xmile repeats at 5:55. 20 mile run today. I feel like I’m fairly close to being on track. Anyone chasing sub3? What sort of running are you doing now?
zulutango wrote: » I can't rule it out, but I don't think so. The illness wasn't the kind that takes a huge physical toll. I'm just wondering if I should be sauntering through these long, slow runs at this stage. Or is it a case that the long run is always hard going even if it's 90 secs per mile off target pace. Edit to say that the heart rate was low and the breathing was nice and relaxed throughout.
28064212 wrote: » Would the fact that you've just been sick not be a fairly likely factor?
zulutango wrote: » I ran 31km last night because I missed my long run at the weekend due to illness. I was a full 25 seconds per km slower than the long run I did 9 days previously and I suffered far more last night. I am having severe doubts about my ability to pull off anything close to 3 hours in Limerick now. I find it hard to believe I can run significantly faster and significantly further in just a month's time. Am I missing something here? Is it normal to feel so wrecked after a long, slow run. I'm kind hoping that there's some quirk of physiology which means that this is actually normal, and I will be able for the faster pace and longer distance on the day.
kerrylad1 wrote: How did today's run go?
zulutango wrote: » That would be great, kerrylad. I never did that trail HM in the end. Got stuck in Prague that weekend because the airports were closed here with the snow! Tried running over there but I didn't last long in -13C !! How are you fixed for Manchester? I should be able to manage Saturdays for long runs from here on. Sunday is most suitable though, but I'm more flexible than before.
zulutango wrote: » Splits were steady all the way, varying by only a second or two per mile throughout the whole distance. I finished at the same pace that I started. Course was mostly flat, with only two slight hills. Weather conditions were poor. Very cold with snow falling, so I had lots of layers on, and I think that probably played a part. It wasn't the first week back, but it was the first proper long run. I missed a couple of long runs in the early weeks of the programme due to weather and travel difficulties. Playing a bit of catch up now.
Testosterscone wrote: » I wouldn't do anything dramatic at this point. 5 weeks to go a change in approach would more than likely do more harm than good. It is perfectly normal to feel like that with 5 weeks to go you are in the throngs of the heavy part of your training that cumulative fatigue is what you are aiming for and that is where you are gonna get most benefit in the taper. Cold weather will definitely have had an impact on efforts this year but as long as you are consistent and the training is appropriate and you haven't made too many huge modifications my advice would be to trust in the plan to see you true and trust your training.
Testosterscone wrote: » +1 to KC's comments. Just regarding this Long run. Was this the first of your cycle? Also how did the splits and course look. 8.01 as an average should be within that realms but if you started off too fast and slowed to that or went out too hard then it doesn't tell the full story. Also if it was first week back of proper training could just be your body adapting Generally tend to feel muck on my first long run back after a break.
zulutango wrote: » I ran an 18 miler last weekend at 8:01 per mile. I was fairly well spent after it though. I couldn't have gone further if I'd wanted to. I'm just thinking, maybe running the long runs too fast, and it makes more sense to ease off the pace (even though it feels slow)?
gucci wrote: » Its about 5 weeks until London, training and mileage has been pretty decent and consistent. I do feel a little slower or it feels a little bit tougher than last year though, but I think some of that is psychological as much of my training has been in really cold wet or snowy weather (as I am sure most of you have experienced recently!) Any tips for how much speed work to try and include in my last few weeks, or will I end up just undoing a lot of work that's already there? I guess I am looken to sharpen up as opposed to gain speed! I don't have any halfs planned in (time is at a premium with job and life commitments) so don't really have anything to gauge against properly. I did do 15km at MP+10s last Monday and felt pretty good, so maybe its just in my head. I am following a modified (by me, to suit my life!) P&F 55-70 miles per week plan, so maybe I am just at that leg exhaustion point with the after a few mile heavy weeks.
squinn2912 wrote: » What are you shooting for? If it’s sub3 did you run your 15km at 7s or thereabouts? What was the rest of the week like? That’s more miles than I would usually do but slower tempo workout. I know what works for me and I tend not to deviate much. I’d try not to chop and change at this stage
