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Berlin Q or Bust: Road to sub 2:45
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Great stuff J.
Might want to look into something like this.
https://www.adidas.com/us/ultraboost_laceless-running-shoes
Congrats!0 -
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Have been afforded the luxury of a couple of hours 'daddy time' to watch the back 9 of the Ryder Cup singles so I'll get my weekly review in here too
A week of easy mileage was prescribed with the focus being on a strong 34k LR to end the week. 'No session?' I asked......'NO SESSION!' was the reply. I've trusted my training so far so no need to do anything stupid now
Dublin Marathon 2018 Week 12 of 16
Mon: 10 Miles Easy: 1:20:22 @4:59/km
Tue: 10 Miles Easy: 1:20:32 @5:02/km
Got out a bit earlier so I could be back in time to watch the United game......at least the plains were particularly stunning as the sun was setting, as for the football
Wed: 7.5k AM: 37:41 @5:01/km
10k PM: 47:09 @4:43/km
In and out of work. Legs feeling like they've forgotten about last Saturday's race
Thu: 16.5k Easy: 1:20:54 @4:54/km
Usual trot out by Clontarf sea front. Always enjoyable.....
Fri: 10k Easy: 49:05 @4:54/km + 6k w/pooch
Nipped onto plains after school. Followed it up by bringing the pooch out for 6k when I got home.
Sat: 14k Buggy: 1:08:22 @4:53/km
Glorious morning for a run. This running lark is great altogether, really feeling the good vibes on this one.
Sun: 34k LR: 2:37:36 @4:38/km
Plan was run entirely on the plains with my regular training partner who's back in the game after some injury problems which he had for Rotterdam and still went sub 3. Was hoping to to 10k/12k/12k progression type run, starting at 4:50's and working down to 4:30's and then the last 12k at a good clip. Mate's injury started to flare up a little and he bowed out at with 23k in the bag. Had to go back up to the Camp as I'd my car keys in his office so I ran the last 11k on the same loop I've used for some recent Tempos. Last 11k averaged around 4:12/km.
Felt great. Practiced taking gels and also some Lucozade sport, just to make sure they go together ok in the belly in previous marathons I've had someone on the course with drinks, but if Limerick showed me anything, i don't have to rely on anyone for my race nutrition. If I manage to rope someone into helping at DCM great, but if I don't then I'm quite happy to take whatever is on offer.
130k for the week.
517k for September.
So into the final stretch now. 20x400m session midweek and 30k LR next weekend. 6x1 Mile and a 10k race the following week. MLR and 3x2mile session and that's all she wrote then........
Will try and hit 130+k again next week and then 100k and 80k are the ball park targets before the final week. Think I've decided on my race plan for DCM, just have to run it by the boss and see what he thinks.... 0 -
Dublin Marathon 2018 Week 13 of 16
Mon: AM: 10.5k Recovery: 53:55 @5:08/km
PM: 10.1k Easy: 50:25 @4:47/km
In and out of work, had a bit more time than usual on my hands so added a couple of km each way.
Tue: Rest!! Without realising it, I'd manage to run 43 days in a row. 43 days of pretty heavy training i might add. This rest day was not by design, but a lot of small circumstances meant a run just didn't happen. I presume the body appreciated it that's the mad thing about this block though, I haven't been tired at all really, recovery has been really straightforward and I also haven't been sick at all (touches biggest piece of wood he can find).
Wed: Session 20x400m off 60/secs.
Instructions were to put in a hard effort and keep the legs ticking over. Went up to the race course and used a lumpy, exposed 400m gravel straight which today had a nasty cross wind that just didn't seem to help at all
mate was there and did 12 reps with me. Was balls to the wall here and by the last rep had emptied the tank. Great session.
W/u & c/d and recovery 6k with the pooch afterwards brought total distance up to 18.5k for the day.0 -
Thu: 22.5k Relaxed: 1:44:41 @4:42/km
Was in town a little earlier than usual, so decided to park around Bluebell, run the 2nd half of the DCM route and then get the Luas back out to bluebell
Managed to take a the wrong exit at the Walkinstown roundabout which put about 1km on to the run, but apart from that I managed to stay on the route. I know it'll be different running it at MP and with the first half in the legs but..........it's a pretty decent track all things considered. Plenty of stretches that are there to be got at. Very amped up after this one.....3 and a bit weeks to go 0 -
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Fri: 15k Easy: 1:17:03 @5:03/km
Sat: AM: 14k Buggy: 1:11:03 @5:04/km
PM: 5k w/pooch c30mins
Sun: LR: 28k Easy: 2:15:18 @4:50/km
Ran with a few guys from local club, enjoyable run and great chat about DCM going on. Cut it a couple of km short as there is a bug in the Healy household at the moment and I had begun to feel a bit dodge that morning beforehand. Was in low power mode for last couple of km. Got home, started to track Barry in Cologne, went upstairs to change, lied down in bed and promptly awoke about 3hrs later with Barry just having gone through the 40k marker Still feeling a bit ropey but it's on its way out of the system. Will take today off and get back out tomorrow, no need to take any risks and shoehorn runs in unnecessarily. Was gonna run a 10k race on Wednesday but gonna knock that on the head. Might try and get one in this weekend instead.....
124k for the week, with one day off.0 -
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Thoughts turning towards (what am I saying, they've been there for a while!) DCM.....race plan, paces etc. Would be interested to hear what the regular readers of this think my best plan of action is?
Go run a PB, simple as. Joking aside i’d say your ‘coach’ would have plenty of good advice like the one you imparted with me last week & which was used by me last Sunday believe me. Take it easy next few weeks, eat well, hydrate well and one thing I found helped me regarding Koln, get to bed early a few nights.0 -
OOnegative wrote: »Go run a PB, simple as. Joking aside i’d say your ‘coach’ would have plenty of good advice like the one you imparted with me last week & which was used by me last Sunday believe me. Take it easy next few weeks, eat well, hydrate well and one thing I found helped me regarding Koln, get to bed early a few nights.
Ha ha yeah no doubt about that. Glad that little nugget/anecdote came in useful. Sleep is something I'm going to try and break par with....and that would be a huge improvement on my regular sleep pattern. After Rotterdam I'm pretty confident I won't f#%* up the hydration aspect again. I'm not gonna lie, I'd be pretty disappointed if I didn't PB......I am of course entering into the race safe in the knowledge that the marathon always has unique ways of kicking you in the ass as I've found out a couple times now, but this is without doubt the calmest and most confident I've gone into a marathon yet. 0 -
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Thoughts turning towards (what am I saying, they've been there for a while!) DCM.....race plan, paces etc. Would be interested to hear what the regular readers of this think my best plan of action is?
Surely after your great result in the half the only thoughts should be towards PB'ing. Its has being said already but you are in great shape just keep things ticking over now till race day.0 -
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Dublin Wk14 of 16
Mon: Bug had knocked the **** out of me. Took the day off.
Tue: 11k Buggy: 56:31 @5:08/km
Had to take a day off to look after Erin. Buggy runs during school run time are a lot trickier affairs than their summer/weekend counterparts.
Wed: 10.5k Easy: 52:47 @4:59/km
Ambled around the hot and windswept plains. Taking it softly softly after the bug.
Thu: 23k Easy: 1:50:11 @4:47/km
After last week's trot around the 2nd half of DCM, I took in the first half this week. It is the tougher half by far. I had forgotten one or two stretches; Chapleizod to Kilmainham being the main one.
Some great advice and visualisation material in the posts above The plan is, subject to weather conditions of course , to go out at 2:55 pace until we get through Castleknock and then start to move towards 2:50 pace. Sub 2:55 is the plan, but 2:53/2:52 is hopefully on the cards. Again, the emphasis will be to go conservatively until through Castleknock no matter how im feeling. 1:27/1:28 first half, and then a decent negative split. Sounds pretty straightforward doesn't it 0 -
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Fri: 8k with Pooch: 45ish
Sat: 10 Miles Relaxed: 1:16:04 @4:43/km
Set off around the bog roads on a wet and miserable Saturday afternoon......enjoyable run in the end.
Sun: Session: 6x1Mile off 2mins
Forgot to look at the plan prior to this so was unsure of the targets for the repeats, but I knew that a hard effort 'without going crazy' was the general idea Had sub 6min miles in my head, but then I sort of reminded myself that that's close to my HMP so I really need to think again. Decided on 5:45 miles and then after a 2 mile warm up, got to the track and decided just to go on effort; keeping things honest but not absolutely busting myself.......what ensued probably did surprise me a good bit, but I just went with it after the first and banged out a great session. I know GPS can be a bit unreliable on the track but tbh, if anything one or two of the reps seemed a little long.
Splits: 5:22, 5:17, 5:15, 5:18, 5:18, 5:15
Those splits would put you in good spirits. Most satisfying thing was that it all felt pretty controlled and i was never on the edge at any stage. Steady MLR on Wednesday and then one last session next weekend. Bring.It.On
83km for the Week, happy enough with that total after picking up the bug earlier in the week.0 -
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Swashbuckler wrote: »Can I ask, and it's not meant to be in any way negative,. Those mile reps look even quicker than what your 5k effort would be. What's the purpose towards the marathon? Genuine question. I've just seen that session in the McMillian plan for 10k.
You're right to question it Paul! I suppose the plan was to do something to keep the legs turning over and looking back at my instructions, there wasn't a planned pace. This session was planned with a 10k race being originally in the mix for last Wednesday. After talking to my mate he reckoned I didn't need to go looking for a 10k race at the weekend to compensate for not running the 10k on the Wednesday. He reckoned physically and mentally I didn't need it. The session ended up being ran on perceived effort. I was surprised at the times and after the first couple I considered backing off, but I really didn't feel like I was busting a gut out there so I tried to keep the same rhythym going for each of the reps. I felt way fresher afterwards (and today) than I felt after the 20x400 session the previous week for example. Maybe I was trying to make up for not having a 10k blowout like I usually do 2 weeks out from a marathon.........I don't know 0 -
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Swashbuckler wrote: »To be honest I think this is one of those rare occasions where it's probably not worth overthinking it. If the effort felt right then what harm.... But that's a hell of a session. I can't wait to see what damage you do over the shorter stuff if you choose to go that route next year. I don't think I'd manage that pace over a session like that and maintain controlled.
Not sure how short the shorter stuff will be 5miles and up maybe.....I DID purchase my first pair of spikes this week so all things going well will get a few BHAA XC races in the New Year. 0 -
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Well yeah, not really thinking about exact plans until after DCM. The only thing I know for sure is that I won't be running a Spring marathon if i was to guess, Raheny, Trim, Bohermeen could all be options.....but I've some business to take care of first. Actually i do have a target race pencilled in; my training partner, who broke 3hrs in Rotterdam, and I are having a showdown at the 12ks of Christmas in Kildare Town in December. Loser buys dinner and a feed of pints that afternoon 0
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Well yeah, not really thinking about exact plans until after DCM. The only thing I know for sure is that I won't be running a Spring marathon if i was to guess, Raheny, Trim, Bohermeen could all be options.....but I've some business to take care of first. Actually i do have a target race pencilled in; my training partner, who broke 3hrs in Rotterdam, and I are having a showdown at the 12ks of Christmas in Kildare Town in December. Loser buys dinner and a feed of pints that afternoon
Raheny, Trim then Bohermeen sounds good. Feed of food and beer even better!!0 -
OOnegative wrote: »Raheny, Trim then Bohermeen sounds good. Feed of food and beer even better!!
He's training for it already! Just back from injury.....I've laid my tactics bare already. I'm going to break 37mins for 10k and hopefully break him in the process and then try and hang on for dear life for the last 2k 0 -
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Swashbuckler wrote: »I think looking at those session splits 37min might be a little sandbagged!
We'll see how I recover from next weekend's exploits first 0 -
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Dublin Marathon 2018: Wk15 of 16
Mon: 10k Recovery: 51:14 @5:07/km
Tue: 9k Easy: 44:04 @4:54/km
Easy runs on the plains. Nippy enough on Tuesdays trot.
Wed: 21.1k Relaxed: 1:35:04 @4:30/km
The steadier MLR 10 days out from a marathon is probably my favourite run of them all. The fact that all the hard yards are behind you and the anticipation of what's to come really tops up the inspiration reserves. Plus the fact that I felt ridiculously good during this one today, barely felt like i was moving at all all my ducks are firmly in a row now.......just need to get through the next week and a half in one piece 0 -
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So as the final week begins, a review of what got me here is in order. The preceding 15 weeks have seen me up my average weekly mileage, with most non race weeks hitting 130+k. Long Runs have included 5 x MLR 21-24k, 1x28k, 3x30k, 1x32k, 3x34k & 1x36k. Most of the Long Runs have been far steadier affairs with 4:30ish/km being par for the course most weeks (There was even some sub 3 MP sections thrown in there!) This was a new departure and I definitely feel the better for it.
Didn't have quite the same quantity of sessions as I had for Rotterdam for a variety of reasons, but the quality of my sessions definitely ramped up from previous blocks. This jump in quality has shown in my races; a 60:33 10Mile & 1:19:59 Half (still smirk a little every time I see that time written down ) Both races were not perfect and I definitely had a bit more in the tank after the Half.
I've definitely felt stronger than I have been at any point in my running journey. I know that this is probably going to happen naturally as I'm still only 3 years in, but......I honestly have felt strong during most runs in this block. Breaking 3 hrs in Limerick has certainly helped confidence levels, no doubt.
Which brings me to Sunday......I know my times would indicate a sub 2:50 marathon across most of the various calculators, and I've been the victim of libellous comments from Ray on the DCM thread , but I'm going out with a target of 2:55 and hoping to come under it with a decent negative split. My plan is simple; 4:10's or so until Castleknock, gain back most of that time on the downhills that follow. Settle into 2:55 pace from there and hopefully, start to post some faster splits.
I know the Dublin course isn't easy, I know (from painful experience) that **** can happen during a marathon and I know that it's never a fait accompli that a fast marathon follows a good training block......but....I'm feeling great and pretty confident that I can run a good time on Sunday. I'll certainly leave it all out there regardless and try to enjoy the fantastic day and occasion that a Dublin Marathon brings with it.0 -
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