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Bananaleaf's journey to DCM2019
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Bananaleaf wrote: »Thank you. It should stand to me for DCM I hope
Well done on the long run. Make sure and recover well after it this week and keep the runs as easy as possible. Enjoy the rest of the retreat 0 -
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Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|4m easy|1m w/u + 5m pace + 1m c/d|4m easy|rest,cross or 3m rec|14m lsr|3m rec
Monday - This was the final day of the retreat so I had a Yoga class and then I did a 5km cycle, since there were bikes available at the retreat and I don't have one at home. Long drive home that afternoon so slept loads Monday night.
Tuesday - 4miles easy @12:34min/m. I like to keep the Tuesdays before a PMP session a little on the easy side, so this was about 30secs slower than easy. I also had another sports massage today. It was needed after the increase in miles and the very hilly LSR I did over the previous weekend.
Wednesday - 7miles - 1 warm up, 1 cool down and 5 @ planned marathon pace:
warm up 13:24
mile 1 - 10:52
mile 2 - 10:51
mile 3 - 10:57
mile 4 - 10:52
mile 5 - 10:54
cool down 12:36
I'm very happy with how I paced this and I was also amused to realise that the overall time was pretty much exactly the same as the last time we did this same session. PMP still feels like it will be a struggle for 26.2miles, but it is getting easier, and for the first time ever, I felt like I could have done a 6th mile at PMP if I had to. (coming soon I know :pac: )
Thursday - 4miles easy @13:52min/m. I did this on grass, hence the slightly slower-than-it-should-be pace. I find grass tough to run on to be honest, but will do the odd recovery/easy session there just because. I'm not experiencing any niggles yet, thankfully.
Friday - Walk with the dog. I should point out that my dog doesn't only get walked on Mondays and Fridays
These are just the ones I log because I am counting them for S&C
Saturday - 14miles LSR @12:29 min/m. This is bang on LSR pace for me. At the beginning I didn't want to go on. I have realised that factoring in the parkrun to the end of my LSRs is really helpful - because I am LSRing alone, any encouragement to keep going has to come from myself. Knowing that I have to stick to pace in order to make it to the start of parkrun is a major incentive. Also, running the final 3miles with others is brilliant. The only downside is how early I have to get up - I'm not a morning person so I hate that part. 7am is manageable for now, but when it starts getting into 20mile territory it will be a true challenge. It's only for the next 11 weeks though. 11 weeks :eek::eek: Time waits for no man indeed!
I had forgotten to charge my headphones for this and they died at 6miles, but it wasn't an issue at all, which was a great confidence booster too.
Sunday - 3miles recovery @13:28min/m. This was the most enjoyable run of the week. I don't know why, but I just felt really great running it.
I still haven't gotten around to getting the flip belt. Hope to get out to Run Hub this week as I need some bodyglide too
Total miles: 32 (I can't believe I am running 32miles on a 'step back' week. I'm a new person altogether)0 -
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Week|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
8|rest,cross or 3m rec|4m easy|4m easy w/ 5 x strides|5m easy|rest,cross or 3m rec|2m easy|KILCOCK 10M
Monday - Walk with the dog, some Yoga and 45mins Strength and Conditioning
Tuesday - 4miles easy @12:03min/m
Wednesday - 5miles easy with 5 x strides. Did the strides during the 3rd mile. Didn't want to do this run and put it off for most of the day. @12:09min/m
Thursday - 4miles easy @12:45min/m. Didn't want to do this run either. I found it a slog, maybe because I did it on a track? Legs were tired too, which was making me nervous with the race this weekend.
Friday - REST
Saturday - 3miles 'easy' @11:19min/m. The plan had been to go a lot easier than this, but this week had taken me to the grounds of Mountjoy prison for Progression parkrun. Even the tail walker was running, and I was damned if I was going to hold him up! :pac: In all seriousness though, this is a parkrun I would advise everybody to do once. It's a strange one. It is obviously done with the prisoners and what they will get out of it in mind, but I learned a couple of lessons about myself too, which I wasn't expecting.
It wasn't ideal going that fast the day before the race, especially considering I had tired legs to begin with. Planned to sit at home with the feet up all evening and a relaxing epsom salt bath at 7pm before bed, but things didn't work out that way and I finally lay down at midnight, exhausted and stressed, having ended up on my feet all day and with no bath
Sunday - 10miles Kilcock 10 from 10 road race. @9:49min/m Was delighted to PB on Sunday and even happier to be left with the thought that I may have been able to do better. Not sure if I raced this hard or not. I didn't feel like getting sick at the end. I didn't want to go on, but maybe I could have, so possibly didn't push myself hard enough? Race report here if you are interested https://www.boards.ie/vbulletin/showpost.php?p=111009432&postcount=1808 and the splits were as follows:
mile 1: 9:52
mile 2: 9:47
mile 3: 9:54
mile 4: 9:53
mile 5: 9:50
mile 6: 9:50
mile 7: 10:00
mile 8: 9:56
mile 9: 9:43
mile 10: 9:21
Total miles: 26.9 (including 10m warm up)0 -
Bananaleaf wrote: »Week|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
8|rest,cross or 3m rec|4m easy|4m easy w/ 5 x strides|5m easy|rest,cross or 3m rec|2m easy|KILCOCK 10M
Monday - Walk with the dog, some Yoga and 45mins Strength and Conditioning
Tuesday - 4miles easy @12:03min/m
Wednesday - 5miles easy with 5 x strides. Did the strides during the 3rd mile. Didn't want to do this run and put it off for most of the day. @12:09min/m
Thursday - 4miles easy @12:45min/m. Didn't want to do this run either. I found it a slog, maybe because I did it on a track? Legs were tired too, which was making me nervous with the race this weekend.
Friday - REST
Saturday - 3miles 'easy' @11:19min/m. The plan had been to go a lot easier than this, but this week had taken me to the grounds of Mountjoy prison for Progression parkrun. Even the tail walker was running, and I was damned if I was going to hold him up! :pac: In all seriousness though, this is a parkrun I would advise everybody to do once. It's a strange one. It is obviously done with the prisoners and what they will get out of it in mind, but I learned a couple of lessons about myself too, which I wasn't expecting.
It wasn't ideal going that fast the day before the race, especially considering I had tired legs to begin with. Planned to sit at home with the feet up all evening and a relaxing epsom salt bath at 7pm before bed, but things didn't work out that way and I finally lay down at midnight, exhausted and stressed, having ended up on my feet all day and with no bath
Sunday - 10miles Kilcock 10 from 10 road race. @9:49min/m Was delighted to PB on Sunday and even happier to be left with the thought that I may have been able to do better. Not sure if I raced this hard or not. I didn't feel like getting sick at the end. I didn't want to go on, but maybe I could have, so possibly didn't push myself hard enough? Race report here if you are interested https://www.boards.ie/vbulletin/showpost.php?p=111009432&postcount=1808 and the splits were as follows:
mile 1: 9:52
mile 2: 9:47
mile 3: 9:54
mile 4: 9:53
mile 5: 9:50
mile 6: 9:50
mile 7: 10:00
mile 8: 9:56
mile 9: 9:43
mile 10: 9:21
Total miles: 26.9 (including 10m warm up)
Well done on your PB 0 -
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Great week's training Bananaleaf. I'm nervous about next week's ne-ne-ne-ne-19 too! Are you planning on visiting Castletown again - if you are let me know and we can say hi!
eabha - I wont be at Castletown parkrun tomorrow, I will be keeping it local at Kilcock. Good luck with the 19 in the morning! This time tomorrow it will be over 0 -
Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|4m easy|1m w/u, 6m pace, 1m c/d|4m easy|rest,cross or 3m rec|19m lsr|2m rec
All runs done according to plan again this week.
Monday - Rest
Tuesday - 4miles easy @12:15min/m. I also went for a sports massage today. My hamstrings were quite tight so she worked mostly on them and taped them too.
Wednesday - 8miles - 1 warm up, 1 cool down and 6@PMP. I was thrilled to get this done on a day which was very busy now that I'm back to work. I don't know if it is normal to feel this way by now, but I still don't think I will be able to maintain PMP for 26miles on the day. I don't mind, time isn't hugely important to me.
My splits for this run were:
warm up - 12:40
mile 1 - 10:52
mile 2 - 10:49
mile 3 - 11:00
mile 4 - 10:47
mile 5 - 10:48
mile 6 - 11:03
cool down - 12:33
Thursday - 4miles easy @12:12min/m
Friday - REST
Saturday - 19miles LSR@ 12:23min/m - 3hrs55mins in total. It felt brilliant. I'm sure I'll eat these words a few times before the marathon is done, but I remember saying to myself on the 17th mile "this marathon craic is easy" :pac: I really had a great time - had company up until mile 14 which helped greatly. I have noticed that despite feeling like the gels were ok on my stomach, they're kinda not. So for this run I took a gel at 1hr and 3hrs and a banana at 2hrs with a couple of haribo jellies in between, along with a total of 500ml of water that I had stashed on the route. I think this is going to be my fuelling strategy for the day.
Sunday - 2miles recovery @14:01min/m. I also went for a deep tissue back, neck, shoulder massage as a treat for my upper body
With 8 weeks to go, I am really excited about DCM and having completed a 30km+ run my confidence has skyrocketed.
Total miles: 370 -
Bananaleaf wrote: »Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|4m easy|1m w/u, 6m pace, 1m c/d|4m easy|rest,cross or 3m rec|19m lsr|2m rec
All runs done according to plan again this week.
Monday - Rest
Tuesday - 4miles easy @12:15min/m. I also went for a sports massage today. My hamstrings were quite tight so she worked mostly on them and taped them too.
Wednesday - 8miles - 1 warm up, 1 cool down and 6@PMP. I was thrilled to get this done on a day which was very busy now that I'm back to work. I don't know if it is normal to feel this way by now, but I still don't think I will be able to maintain PMP for 26miles on the day. I don't mind, time isn't hugely important to me.
My splits for this run were:
warm up - 12:40
mile 1 - 10:52
mile 2 - 10:49
mile 3 - 11:00
mile 4 - 10:47
mile 5 - 10:48
mile 6 - 11:03
cool down - 12:33
Thursday - 4miles easy @12:12min/m
Friday - REST
Saturday - 19miles LSR@ 12:23min/m - 3hrs55mins in total. It felt brilliant. I'm sure I'll eat these words a few times before the marathon is done, but I remember saying to myself on the 17th mile "this marathon craic is easy" :pac: I really had a great time - had company up until mile 14 which helped greatly. I have noticed that despite feeling like the gels were ok on my stomach, they're kinda not. So for this run I took a gel at 1hr and 3hrs and a banana at 2hrs with a couple of haribo jellies in between, along with a total of 500ml of water that I had stashed on the route. I think this is going to be my fuelling strategy for the day.
Sunday - 2miles recovery @14:01min/m. I also went for a deep tissue back, neck, shoulder massage as a treat for my upper body
With 8 weeks to go, I am really excited about DCM and having completed a 30km+ run my confidence has skyrocketed.
Total miles: 37
Well done on a great weeks training especially with the longest run to date
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Laineyfrecks wrote: »Well done on a great weeks training especially with the longest run to date
Thank you Well done to you too, I noticed you did a brilliant 19m this morning! 0 -
Bananaleaf wrote: »Thank you Well done to you too, I noticed you did a brilliant 19m this morning!
Thanks, the toughest part was actually getting out to do it knowing everyone had theres done!! Once out it went really well 0 -
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Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|4m easy|8m easy|4m easy w/ 5 x strides|rest,cross or 3m rec|20m lsr|3m rec
Monday - Yoga
Tuesday - 4miles easy @12:27min/m
Wednesday - 8miles easy with 5 strides. @12:01min/m. My strides weren't as fast this week as I was feeling tired in the legs, but got them done all the same.
Thursday - 4miles easy @11:59min/m
Friday - rest
Saturday - 20miles LSR @12:18min/m. I enjoyed this run overall. My observations from it are:- I woke up for this run feeling better than I ever have. I believe this is due to consistently getting a good night's sleep all week, rather than just on the Thurs and Fri.
- I went through a range of feelings on the 20m. The first 10miles were very enjoyable, very easy. I remarked at about 8miles that it felt so easy @12:30min/m, that doing the marathon @11min/m after a taper was going to be so doable. We were very energetic and were laughing, singing, chatting our way through the run. At 10miles there was talk of the Donadea 50 in June :rolleyes: At 15miles I went very quiet and completing the marathon at 12:30min/m pace seemed like a big ask, never mind the 11min/m that seemed so attainable only a few miles ago. And then, by mile 18 all was good in the hood again and I was raring to go once more. On reflection, I like that I experienced this. It was interesting to feel the entire range of emotions I have experienced over the past 11 weeks, all condensed into one 4hr block.
- After the run I was contacted by a Strava follower, who is also a boardsie. This person has been giving me advice since before the Novices thread started up. They identified mile 15 to be a point in my run where I experienced some cardiac drift. Their experience tells them that I was low on electrolytes and I would agree with this. I hadn't put a zero tab into my water like I usually do and I know now that I had been overhydrating in the days leading up to the run.
- I am happy that I learned a lot from this run. I look forward to my next 20mile so that I can tweak what needs tweaking and hopefully have an even better experience of it.
Sunday - 3miles recovery @14:12min/m
Total miles: 39 - biggest mileage in a week ever and I feel great. God bless the slow running
I'm finding it all okay on the legs. Am wondering if I should up the mileage a little by doing a 3m rec run on one of the optional rest days, or should I leave well enough alone? Going at my speed, is an extra 3m at rec pace per week going to make any difference at this stage? Any and all advice is always welcome, thank you 0 -
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Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|6m easy|1m w/u, 9m pace, 1m c/d|3m rec|rest,cross or 3m rec|16m lsr|3m rec
All runs done again this week with one small change: I switched Sat and Sun runs.
I've loads to say this week!
Monday - Yoga for 60mins
Tuesday - 6miles easy @11:59min/m. The fact that this run happened at all is a lesson in organisation. At the beginning of DCM training I kitted out the boot of my car with a second everything - just in case I needed an 'emergency run' at any time :pac: There's a basket with a pair of runners, a basket with a spare item of every piece of clothing, no matter the weather and there is a basket with water, gels, zero tabs, suncream, hair ties, deodorant, wipes and money. I had a small window to get this run done and I'd had a busy Monday too. Packed the running bag Monday night and ran out the door Tuesday morning without double-checking it. My window of opportunity came, I scrambled to get into the running gear and that was when I realised I had packed everything except socks. The pride I felt when I remembered my crises baskets in the car:D At the car I realised I also needed a hair tie and the sun had started to come out so was able to splash on a bit of cream too. If I hadn't been so prepared I wouldn't have gotten that run done at all on Tuesday (as I wouldn't have run 6miles with no socks!) so I felt pretty delighted about that.
Wednesday - 11miles - 1 warm up, 1 cool down and 9@PMP. This run had me in a heap on Mon and Tues. I was so nervous about it. I'm always wrecked midweek and I was dreading how long this was going to take. I took my mentor, MrGuappa's advice and I treated it like a long run. I hydrated well for it, got a lot of sleep beforehand and I had a pasta dinner at 11am in work to make sure I had fuelled properly!! :pac: It ended up going great. Even an emergency call from the other half 5miles in to tell me he had locked himself out of the house didn't interrupt my pace! He would just have to wait the 50mins! This marathon craic is making me cold My splits for this run were:
warm up: 13:17
mile 1: 10:53
mile 2: 10:52
mile 3: 10:57
mile 4: 10:45
mile 5: 11:03
mile 6: 10:51
mile 7: 10:53
mile 8: 10:58
mile 9: 11:08
cool down: 13:16
Thursday - 3miles recovery @13:54min/mile
Friday - REST
Saturday - 3miles easy@ 12:34min/miles. I woke up on Saturday with a sore throat. Spent all of Saturday in bed drinking water with echinacea, eating manuka honey drops and taking neurofen. Ate lots. Early night.
Sunday - 16miles LSR @12:19min/miles. I woke up quite hoarse, with very little voice at all. Wrapped up, especially the ears and neck and got through the run in what was fairly dreary, miserable weather. Back home to bed to repeat Saturday's routine and pray that I wake up a new woman in the morning!
Total miles: 39. 6 weeks to go.0 -
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