Spiral out - keep going

Murph_D wrote: »

Pfitzinger and Douglas define 'tempo' as the pace you can run for about one hour - so if you're a 1:39 hm runner this equates to about 7:20. You're a bit under that - how did you find that 7 miles? It's a brutally difficult session from what I remember of it.

Your race times posted at beginning of thread (like most of us) show a performance drop off with distance - that 25k time you posted is quite a long way off even your HM time - could be a warning sign. Anyway Charleville will tell you whether 3:30 is a realistic goal alright.

By the way that Railway Run sounds great. I love the part of the line that's on the Cork Marathon route.

Yes my endurance is my weak point but I do feel it improving. Whether or not it improves in time for DCM is another story.

That railway run is a great run - Goes all the way past Monkstown on similar paths to the Cork Marathon route. Its why I do most of my training when not running on grass

DCM Training Week 12

First race of the plan this week with the 5k on Thursday. Had some easyish runs before then

Tuesday 3rd - 8m GA, 9.17avg
On the plan, this was meant to be a VO2 session, 5x600m, but having to race on the Thursday instead of the Saturday I decided to change this to a GA run. Legs were groggy on the run, with the remnants of the Sunday's 20 miles still remaining.

Wednesday 4th - 5m Recovery, 6x100m
Did 4 miles recovery, then the strides and 1 mile barefoot. Legs were still feeling it so was unsure about doing the strides. Got through them at medium pace

Thursday 5th - St Lukes 5k
Chip Time - 19.26
I'm still in disbelief about this time but will try to go through the race description as best I can. It's the first race i've run with my OH and we kinda spurred each other on (well maybe just me being spurred on)

Arrived at the car park near the finishing line and went to collect our numbers from reception of St Lukes home. Did an initial 1.5m warmup in my Brooks near the finishing line. Noticed there will be a head wind for a lot of the last mile. Changed into the Vaporflys & jogged the half mile to the start line. Sun was starting to disappear too.

Start line was a bit chaotic, lot of delays closing the road so you had half the road full of runners with cars & buses trying to squeeze through. With no start pens or chip platform at the start, everyone was vying for the front. It was one of those 3-2-1 go starts. My OH was going to pace us at 6.20 so I didn't need to worry about it

Mile 1
Good start to the race, I felt the pace was a bit slow as lots of people were passing us but glancing at the watch and we were bang on 6.20. I settled into that pace. Sure enough after the first half mile, we started to go past the eager beavers who went too fast initially. Went from the road to the railway line walkway. Bit of a slip on the turn but I deserved it for trying to take the corner too tight and using the grass verge. It was difficult to pass other runners, check your pace and also watch out for walkers coming the opposite direction. 6.20 mile

Mile 2
There is a footbridge that crosses over the South Link and is quite steep. I attacked the initial incline but then held off in case I gassed myself near the top. The rest of race was along the same walkway that goes all around the coast. Again, myself & my OH were going strong at the same pace constantly overtaking other runners. At 1.5 miles in I started to feel it (which is good for me). My breathing was ok but the legs were asking me what the hell I was doing 6.20 mile

Mile 3
Most of my long runs are along this route so I knew how far I had to go to get to the finishing line. My OH tells me early in this mile that we've got sub 20 in the bag - Im thinking yes but only if I can keep this pace up and don't crash and burn. We come up to a group of runners that seem to be running a LSR to me, in my infinite wisdom I choose to push past them at a greater pace and regret it immediately - I felt shattered. Half a mile left and I said to OH that I've nothing left. Just get to the last bend and it'll be over soon 6.10 mile

Last bit
Turned the corner and the finishing line seems ages away. I tried to speed up and pretend its just a stride that I'm doing, no chance. I see the clock in the distance saying x.55, that can't be right i say - realise as I get closer that it was 18.55. I was struggling to understand it but gave it all I could crossing the line in 19.26 5.29 pace

To say I chuffed with this result is an understatement. Thought I could get sub 20 but didn't expect to get that far under it. Obviously the training plan is helping me loads but for this race, my OH pacing me was a great help. And the Vaporflys too, but we won't mention the magic shoes. Calves are a bit tender after the race

Oh now I just have to run 17 miles tomorrow evening - damn you marathon plan!!

My targets remain the same, after all it's just a 5k race so doesn't prove anything to me endurance wise. I still plan to go for 3.30 and will not be targeting anything faster (unless I push on in the last few miles). The HM in Charleville next weekend will tell me more about my ability to get that 3.30. If I can get around 1.35 in that HM, then I'm happy with 3.30. Anything slower and I may have to rethink times to 3.40.

It may be different for you as it's not your first marathon, so you may be able for faster. I wouldn't be basing it off a 5k though. What is your target time for the HM?

As stated to me by Skyblue further back, I should be racing the HM as aggressively as possible to see how I'm fixed for DCM. A 1.35 HM time is a good indicator for 3.30 (2xHM, plus 20). You should do the same for your HM, go all out and get the best time you can. You'll recover in time for DCM.