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  • 25-07-2018 2:15pm
    #1
    Diablo Verde
    Registered Users Posts: 182 ✭✭


    I think you probably learn more when things go badly that when they go well. Both my first and last marathons were, by that standard, great learning experiences. Not a lot of fun, but useful.

    I trained for the first one using a Hal Higdon beginners programme. I finished, but not well. The last ten kms were miserable, with plenty of chafing and cramping, and the joy of being passed by a penguin as I shuffled down Nassau Street towards the line.

    Numbers 2, 3, and 4 were much better as I put everything that I had learned before to good use. Salt replacement tabs took care of the cramping, and quicker times came in what felt like less effort. By the time the fourth attempt came around, I was finishing strongly, overtaking people all the way home. Something was bothering me, though. I always felt like I was playing it a bit safe with my pacing. I stayed on the cautious side of things and felt like I could maybe go a bit better if I went closer to the edge.

    With that in mind, I decided to go for three hours in Valencia last year. Training was fine until I hit my least favourite session in the P&D plan, a 29km Long run with 23kms at Marathon Pace. I completely blew up during that session, stopping for a breather every few minutes. I had never stopped (or given up, as I saw it) in a race, let alone in training. My confidence that I could maintain that pace for a marathon was shattered (and possibly rightly so). In the event, I also went to pieces in the race. I remember approaching the 30km marker feeling decent, and passing it shortly afterwards, feeling obliterated. I dragged myself forward for the final 12k, stopping at two water stations to have a chat with myself and tell myself that I could make it. This was new territory for me and I didn’t really care for it. In the end, I got going again and rescued a PB, and all was good with the world again.

    What went wrong? I got too casual. Both in my training and on the day. I usually look after myself well enough during training blocks. This time I was drinking plenty of pints and eating all sorts of rubbish. Lack of proper rest probably accompanied all that. Then on the day, I looked in the mirror after I had finished and my face was caked in salt, a surefire sign that the little swigs from the water I’d mixed with Zero tabs hadn’t been enough. That explains the return of the cramping not seen since the first day. Also, in retrospect, I probably wasn’t really in proper condition to run under 3 hours.

    I’m heading back to Valencia in December for another crack at it and I feel like I’m starting from a good place. I managed a PB at the South Dublin 10k on Sunday and have a decent base built up. This time I’ll be using the Hansons plan for a few different reasons. One is that I just fancy a change. The long runs in this are shorter that in other plans but there are a lot more Marathon Paced kms. I’ve heard both good and bad reports from people using it but I could say the same about a lot of the other plans.

    Anyway, I’ll try to keep this log up to date on a weekly basis, if anyone is interested in following my progress.

    Marathon Times

    Marathon|Year|Time
    Dublin|2012|3:52:20
    Dublin|2013|3:28:00
    Valencia|2014|3:22:37
    Dublin|2015|3:10:23
    Valencia|2017|3:06:16



    Other PBs

    Distance|Year|Time
    5k|2017|18:11
    5 mile|2014|29:57
    10k|2018|38:07
    10 mile|2014|1:03:07
    Half|2018|1:24:27


«134

Comments

  • #2
    shotgunmcos
    Registered Users Posts: 8,208 ✭✭✭shotgunmcos


    Looking forward to this log as you are following the Hansons Method. Nice intro and thanks for setting one up.


  • #3
    aquinn
    Registered Users Posts: 2,968 ✭✭✭aquinn


    Ferris B used Hanson for London 2017 I think it was. Have a read over that for yourself.

    All the very best.


  • #4
    healy1835
    Registered Users Posts: 2,181 ✭✭✭healy1835


    Best of luck mate. How many weeks is the plan?


  • #5
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    healy1835 wrote: »
    Best of luck mate. How many weeks is the plan?

    18 week plan but I've allowed for 19. Had signed up for a 10k in Munich in October so am slotting in an extra week for that.


  • #6
    Murph_D
    Registered Users Posts: 10,414 ✭✭✭✭Murph_D


    My own best experience has been with Hanson also, although I never felt fitter going in than after my first ever P&D. Had no trouble with the session you mentioned, but the race was a bust for reasons mostly beyond my control. Will be using Hanson again later in the year (but only partially), and will follow your progress with interest. Good luck!


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  • #7
    shotgunmcos
    Registered Users Posts: 8,208 ✭✭✭shotgunmcos


    aquinn wrote: »
    Ferris B used Hanson for London 2017 I think it was. Have a read over that for yourself.

    All the very best.

    Thanks for that. Had a read and its a good one to read about an almost perfect execution of the plan and as solid well earned result. Interesting questions that the program might pose and you get progressively fitter

    Link
    https://www.boards.ie/vbulletin/showthread.php?t=2057080284&page=14


  • #8
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    I decided to start the plan on a Sunday so that the long(ish) runs would fall on the Saturday. Somehow week 1 started in the summer and finished in the winter, changing from a fiercely humid 10k in Clondalkin to a drenched freezing 13km incorporating Malahide parkrun yesterday. Other than that, it was a straightforward week of easy runs. The fun stuff starts tomorrow with 12x400 @5-10k pace.

    Week 1
    Day|Run Type|Planned|Actual
    1|Easy|10|12.06
    2|Easy|10|10
    3|Rest|0|0
    4|Easy|10|10
    5|Easy|10|10.01
    6|Easy|10|10.15
    7|Easy|13|13.52
    Total||63|65.74


    Totals
    week|Planned kms|Actual kms
    1|63|65.74
    Total|63|65.74


  • #9
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    I ended up doing these at my current 5k pb pace. Even at that I was forcing myself to slow down a little. I'll have to go back and look at the book to see if it recommends that I slow it down to closer to 10k pace. Anyway, pleased with how it went and was able to maintain pace for all 12 reps. I'll be interested to see how quickly I recover because once the plan fully kicks in, I'll have another session two days after this one.

    Rep|Time
    1|1:26.5
    2|1:26.9
    3|1:27.0
    4|1:28.1
    5|1:27.1
    6|1:28.1
    7|1:27.0
    8|1:26.9
    9|1:27.6
    10|1:27.7
    11|1:27.5
    12|1:27.5


  • #10
    shotgunmcos
    Registered Users Posts: 8,208 ✭✭✭shotgunmcos


    What was your recovery between reps? Do you set the watch by pace to control them?


  • #11
    aquinn
    Registered Users Posts: 2,968 ✭✭✭aquinn


    Oh FFS, I follow you on Strava and now only realise who you are.

    Hi :-)

    South Dublin 10km in 38:06?


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  • #12
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    aquinn wrote: »
    Oh FFS, I follow you on Strava and now only realise who you are.

    Hi :-)

    South Dublin 10km in 38:06?

    Small world :) Yeah that's me.


  • #13
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    shotgunmcos wrote: »
    What was your recovery between reps? Do you set the watch by pace to control them?

    I ran 400m recoveries and just went at what felt comfortable. For me that was no slower that around 5:00/km pace.


  • #14
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Week 2
    Day|Run Type|Planned|Actual
    1|Easy|10|10.01
    2|Easy|13.6|13.6
    3|Rest|0|0
    4|Easy|10|10.14
    5|Easy|10|10
    6|Easy|10|7.15
    7|Easy|13|15.96


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    Total|129.6|132.6


    The legs were feeling a little bit tired in the middle of the week. I guess that this is just down to the slight increase in mileage, with the shorter runs being around 10k.

    I reduced the Friday run down by 3k and increased the Saturday one to 16 as I wanted to run out to parkrun. I was coming out of Smithfield onto the quays on Friday morning and my right foot slid from underneath me on the wet ground, and before I knew it I was on the ground. First time that has happened to me on a run. I was lucky enough that the reflexes were working and I broke most of the fall with my hands. Somehow I escaped with just a slight cut on my right ankle and a bruised ego. Have been out twice since then and there have been no problems. I should really save these kind of scrapes for the taper.

    Other than that drama, everything is going well so far, and next week is the first with two midweek sessions.


  • #15
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Day|Run Type|Planned|Actual
    1|Easy|10|10.01
    2|Intervals|12|12
    3|Rest|0|0
    4|MP|14|14
    5|Easy|12|12.13
    6|Easy|10|9.21
    7|Easy|15|16.14


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    Total|202.6|206.09


    3 weeks in now and the weekly mileage is beginning to climb. Have gotten used to the longer mid-week runs so am happy about that. Have also had a few unavoidable social occasions over the last few weeks so glad that I've managed to keep the show on the road.

    I want to focus on getting some proper rest and my diet in order because I'm all over the place lately.

    The two sessions went well this week. I was down in Galway and did my first Marathon pace run on Wednesday. It was 14km with 10 of those at Marathon pace. I was aiming for around 04:13/km and I had no problem maintaining that pace.

    Thankfully I haven't had any problems from last week's fall but have had a slight twinge in my right heal. I've had an injury there before, so I'll be keeping an eye on it over the next while.


  • #16
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Day|Run Type|Planned|Actual
    1|Easy|10|10.00
    2|Intervals|11.2|11.2
    3|Rest|0|0
    4|MP|14|14
    5|Easy|10|9.77
    6|Easy|13|13.04
    7|Easy|15|16.37


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    Total|275.8|280.47


    Four weeks in and the weekly distance has risen to around 75k. I have found the sessions alright, although this week’s MP effort felt a good bit tougher that the first one, even though it was the same distance. It was definitely a more humid day, and there was a stiff breeze for the first five kms so I’m not too put out by it.

    I’ve felt a few old twinges resurfacing this week. A bit of soreness in my right heel being the main worry. I know from experience that it’s related to tightness in my calf, so I’m going to have to get back to some exercises that I got from the physio in the past. Generally, I’ve been brutal at stretching and strength work over the first part of this plan, so it’s really time to get that in order.


  • #17
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    I’ve been doing these reps down by the royal canal for the last few weeks. There’s a nice stretch of flat (almost) ground with a decent surface, and it’s almost exactly 1km in distance. I guess I’ll have to find somewhere new as the distance continues to creep up for these.

    This was easily the toughest effort so far. The 1st, 3rd and 5th reps didn’t feel so bad, with a bit of a breeze at my back, but I paid for that as I ran in the opposite direction for the 2nd and 4th ones. They ended up slightly slower and I was working hard to keep the pace up.

    Overall, I’m happy with it though, as the legs were feeling a little bit rickety beforehand, and there’s not much tiredness in them today. Tomorrow’s run includes 11k at Marathon Pace so will be a bit of a test.

    Rep|Distance|Time
    warm-up|2k|10:28
    1|1,000m|3:37
    Rec|400m|1:56
    2|1,000m|3:41
    Rec|400m|2:16
    3|1,000m|3:38
    Rec|400m|2:04
    4|1,000m|3:40
    Rec|400m|2:09
    5|1,000m|3:38
    Rec|400m|2:05
    cool-down|2k|9:58


  • #18
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Nothing major to report for week 5. I had a wedding on the Friday so did the 20km Long Run before that, so it wouldn't be hanging over me on the Saturday. Came through both the speed and tempo sessions unscathed.

    Day|Run Type|Planned|Actual
    1|Easy|10|10.11
    2|Intervals|11|11
    3|Rest|0|0
    4|MP|14|15.22
    5|Easy|12|12.02
    6|Easy|13|20
    7|Easy|20|13.02


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    Total|355.8|361.85


  • #19
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Day|Run Type|Planned|Actual
    1|Easy|10|10.01
    2|Intervals|10.4|10.02 EASY
    3|Rest|0|0
    4|MP|16|16.19
    5|Easy|10|10.42
    6|Easy|13|12.28
    7|Easy|15|16.32


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    Total|430.2|437.09


    The legs were beginning to feel a bit of fatigue by the time last Monday came around so I decided to ditch the planned intervals and just went with an easy run. I thought about doing them later in the week but knew that I was going to have two Marathon Pace efforts, on the Thursday and the Sunday (Frank Duffy 10 Miler), and figured there would be little benefit to trying to squeeze in another session, especially with the tiredness in the legs.

    I've been using Saturdays to do my longer runs, and this generally involves running as far as parkrun at an easy pace and finishing out the last 5k as a part of a crowd. I feel like this has been working well so far.


  • #20
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Day|Run Type|Planned|Actual
    1|Easy|10|16.16 – 12@MP
    2|Ladder Session|13.2|0
    3|Rest|0|10.01 Easy
    4|MP|16|13.2 Ladder session
    5|Easy|12|12.21 Easy
    6|Easy|13|13.13 Easy
    7|Long Run|23|23.01


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    Total|517.4|524.81


    Frank Duffy 10 MIle

    I had signed up for a few of the race series events before I decided to take on Valencia, but rather than using them as full race efforts, I decided to use them as Marathon Pace efforts. The plan called for 12@MP this week, so I headed out to Swords with that in mind.

    Most of the course was on country roads and I really enjoyed that. My plan was to run the first 4k at an easy pace and the rest at around 04:11/km. In the event, my first km was at ‘Easy Pace’ and the next three were getting closer to MP. I was a bit concerned when we hit the backroads, as it looked like it might be difficult to overtake when I sped up, but it was ok. I was finding it difficult to keep at MP, in that I kept speeding up, and most of the ‘MP’ kms ended up at around 04:08/km. I’m a bit worried about this as I know I don’t think that’s a realistic pace for me over the Marathon distance. With about 2km to go, I decided to take the brakes off and I finished strongly.

    Ladder Session – 400-800-1200-1600-1200-800-400
    I enjoyed this session as I had never done anything like it before. Warmed up with 2kms easy, and cooled down after with the same. I had 400m recovery between the reps, were I just jogged at a comfortable pace. I ran the 400/800 reps at 5k pace, the 1200s at 5 mile pace, and the 1600 at 10k pace.

    Overall, I found it tougher than the other reps I had been doing up until now, but not too bad. I was running in the Phoenix park and the first half of the session was slightly uphill and slightly into the wind, so I definitely found the second half easier.


  • #21
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Day|Run Type|Planned|Actual
    1|Easy|10|10.01
    2|Intervals|10.6|10.62|
    3|Rest|0|0
    4|MP|16|16.01
    5|Easy|10|10.01
    6|Easy|15|15.01
    7|Long Run|15|15


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    Total|594|601.47


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  • #22
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    I have to say that I'm really enjoying this plan. It makes a nice change from the P&D that I usually use. There are definitely more kms during the week, which is a challenge, but that's balanced by the lack of any huge long run at the weekends. I'm glad that I'm getting a good few kms in at MP too, and that is beginning to feel more and more comfortable. The 5/10k pace intervals will be finishing up next week, with some more tempo stuff coming in, so that'll be a nice change.

    I ran the Race Series half yesterday as a part of 25kms with 13@MP. After the Frank Duffy, my main goal here was to be a bit more disciplined, and I managed that for 10k but couldn't resist chasing down the 1:30 pace balloons over the last 3 k, finishing up with 03:55, 03:57, 03:36. Pretty pleased with that after what I think was the most distance I've ever covered in a single week.

    Day|Run Type|Planned|Actual
    1|Easy|13|13.02
    2|Intervals|11.2|11.2
    3|Rest|0|0
    4|MP|18|18 Easy
    5|Easy|12|12.01
    6|Easy|13|13.01
    7|Long Run|25|25.24 with 13 @MP


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    Total|686.2|693.96


  • #23
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Last week was a bit up and down. It started well enough with the last of the faster interval sessions.

    Then on Wednesday I had 18k with 14@MP. I knew after 2k that I was in for a tough time of it. After 3k of running straight into a decent breeze, it dawned on me that I probably should have adapted my pace a little. I hadn't and I didn't. Instead I kept going and spent the next 11k telling myself that I hadn't a hope of maintaining this pace for a marathon. Afterwards, I was happy that I'd stuck at it, because I genuinely felt like bailing out around half way around. On reflection, I didn't give my self enough rest after the half marathon on the Saturday, hopping into an interval session on the Monday and then just one day's rest before this.

    I'm doing the same MP effort tomorrow morning so it'll be nice to have a comparison with the legs relatively rested.

    Day|Run Type|Planned|Actual
    1|Easy|10|10.01
    2|Intervals|10.6|10.6
    3|Rest|0|0
    4|MP|18|18 – 14@MP
    5|Easy|10|10.01
    6|Easy|15|15.01
    7|Long Run|15|16.23


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    Total|764.8|773.92


  • #24
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    This was the first time I’ve covered over 100kms in one week so I’m glad to have come through it in reasonable shape. The intervals at MP minus about 7 seconds were fairly manageable on the Monday, and the 14kms at MP were so much easier than the previous go at the same session. The week was rounded off with a good 27k Long-Run, and although my legs felt tired, my pacing was strong.

    I’m taking a diversion from the plan this week as I’m racing a 10k in Munich on Sunday. Looking forward to a bit of a mini-taper before then, and will be back into the plan next week.

    Day|Run Type|Planned|Actual
    1|Easy|13|13.02
    2|Intervals|18.4|18.0
    3|Rest|0|0
    4|MP|18|18.01 – 14@MP
    5|Easy|12|13.06
    6|Easy|13|12.11
    7|Long Run|27|27.01


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    11|101.4|101.21
    Total|866.2|875.13


  • #25
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Day|Run Type|Planned|Actual
    1|Easy|10|10.01
    2|Intervals|8.8|8.8
    3|Rest|0|0
    4|Intervals|7.6|7.61
    5|Easy|8|8.5
    6|Easy|8|7.81
    7|Rest|0|0


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    11|101.4|101.21
    -|42|42.73
    Total|908.2|917.86


  • #26
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    The week started with a nice shiny new 10k PB (37:36) in Munich and ended with me bursting through the 1,000 kms marker for this training plan. No complaints.

    Ran the 19k with 15@MP pace in a hungover state, and came fairly close to puking. I do not recommend this stupid behaviour and hopefully the body will forgive me for it.

    Day|Run Type|Planned|Actual
    1|RACE|10|12.11 incl. Munich 10k
    2|Rest|0|0
    3|Recovery|10|10.01
    4|Intervals|16.8|16.8
    5|recovery|10|10.01
    6|MP|19|19.01 with 15k@MP
    7|Easy|15|15.9


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    11|101.4|101.21
    -|42|42.73
    12|80.8|83.84
    Total|989|1001.7


  • #27
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Another fairly good week, and my second with over 100k in the bag. I did the second of three sessions with 15k at Marathon Pace and it was a big improvement. I think I’m adapting to the pace and definitely found this to be the easiest MP run so far.

    I shuffled things a little towards the end of the week, reducing one of the Easy runs by 3k and increasing the Long Run from 27 to 30. It was the most comfortable 30k training run I’ve ever done, including a few kms at Tolka Valley parkrun.

    Day|Run Type|Planned|Actual
    1|Easy|13|13.01
    2|Intervals|16|16
    3|Rest|0|0
    4|Tempo|19|19.01 with 15km@MP
    5|Easy|12|12.01
    6|Easy|13|10.01
    7|Long Run|27|30.01


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    11|101.4|101.21
    -|42|42.73
    12|80.8|83.84
    13|100|100.05
    Total|1089|1101.75


  • #28
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Day|Run Type|Planned|Actual
    1|Easy|10|10.01
    2|Intervals|16.8|16.8 – 2x4,8km@MP-5secs
    3|Rest|0|0
    4|Tempo|19|19.11 with 15km@MP
    5|Easy|10|10.01
    6|Easy|15|15.07
    7|Long Run|15|16.24


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    11|101.4|101.21
    -|42|42.73
    12|80.8|83.84
    13|100|100.05
    14|85.8|87.24
    Total|1174.8|1188.99


  • #29
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    That’s 15 weeks of the Hansons plan completed and it certainly feels differently to the other times that I’ve trained for the marathon. In the past I’ve been tired of training at this stage, and looking forward to the distances reducing leading up to raceday. I’ve been running more weekly kms this time, and although the legs are beginning to tire, the final three weeks have just crept up on me. I definitely think that the absence of the really long runs (32) in this plan have suited me.

    Three weeks to go and there are still some tough mid-week sessions to get through, but hopefully things will go smoothly from here on in.

    Day|Run Type|Planned|Actual
    1|Easy|13|10.05
    2|Intervals|16|16 – 3x3,2km@MP-5secs
    3|Rest|0|0
    4|Tempo|20|20 with 16km@MP
    5|Easy|12|10.05
    6|Easy|13|12.2
    7|Long Run|27|30.15


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    11|101.4|101.21
    -|42|42.73
    12|80.8|83.84
    13|100|100.05
    14|85.8|87.24
    15|101|101.45
    Total|1275.8|1290.44


  • #30
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Because I’d been running all of the long runs on Saturdays, I had a day to spare on the plan and decided to run it as an easy 10k at this stage, and realign the plan with the Hansons plan.

    Nothing major to report except that a hole developed in one of my running socks during the 16kms at MP effort, so I’ve got a nice cut on the side of my foot. Also had a mysterious pain in my right foot for about an hour after parkrun on Saturday which has disappeared since. Putting it down to taper madness at this stage.

    Day|Run Type|Planned|Actual
    X|Easy|10|10.08
    1|Easy|10|10.03
    2|Intervals|16.8|16.8 – 4x2.4km@MP-5secs
    3|Rest|0|0
    4|Tempo|20|20 with 16km@MP
    5|Easy|10|10.01
    6|Easy|16|16.11
    7|Long Run|16|16.01


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    11|101.4|101.21
    -|42|42.73
    12|80.8|83.84
    13|100|100.05
    14|85.8|87.24
    15|101|101.45
    -|10|10.08
    16|88.8|88.96
    Total|1374.6|1389.48


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  • #31
    Diablo Verde
    Registered Users Posts: 182 ✭✭Diablo Verde


    Nothing major to report except that I decided not to do the final 20k with 16@MP, preferring to rest a little, and settled for 14k with 10@MP. I felt that the longer effort would take a bit too much out of me with only 10 days to go to the race. In the event it was a real confidence booster as I had really struggled with this same run earlier in the plan, and this time I sailed through it.

    A few little niggles beginning to creep in now, but nothing that's overly worrying me. I feel like I've done everything I could have in this block of training and definitely feel fitter than I was heading into last year's effort. There is always that niggling doubt about the lack of any really long runs in this plan (although I did sneak in a few 30s instead of the recommended 27s), but I feel like I've done plenty of longer runs in the past and they'll stand to me.

    Day|Run Type|Planned|Actual
    1|Easy|13|13.01
    2|Intervals|16.0|16 – 6x1,600 @MP-7secs
    3|Rest|0|0
    4|Tempo|20|14.37 with 10km@MP
    5|Easy|11|11.01
    6|Easy|13|12.94
    7|Long Run|13|13.1


    Accumulated
    week|Planned kms|Actual kms
    1|63|65.74
    2|66.6|66.86
    3|73|73.49
    4|73.2|74.38
    5|80|81.38
    6|74.4|75.24
    7|87.2|87.72
    8|76.6|76.66
    9|92.2|92.49
    10|78.6|79.96
    11|101.4|101.21
    -|42|42.73
    12|80.8|83.84
    13|100|100.05
    14|85.8|87.24
    15|101|101.45
    -|10|10.08
    16|88.8|88.96
    17|86|80.43
    Total|1460.6|1469.91


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