Making every mile count

shotgunmcos · 24-01-2021 11:02PM

Cool first heard about this event from a lad I follow on YouTube, Ben Parkes. That Monaghetti fartlek looks intetesting too. Saw Zico10 did it also on Strava today I think.

Cool, the Forum and Logs really getting inteteresting lately. Long may it last.

dublin runner · 25-01-2021 11:24AM

shotgunmcos wrote: »

Cool first heard about this event from a lad I follow on YouTube, Ben Parkes. That Monaghetti fartlek looks intetesting too. Saw Zico10 did it also on Strava today I think.

Cool, the Forum and Logs really getting inteteresting lately. Long may it last.

Yeah, it is a cracker (excuse my misspelling above). I encourage people to research it online - there's loads of info on YouTube etc. It is a deceptive one though - it can be a lot harder than it appears on paper or indeed, programmed into the garmin (which is a pain but worth it!) For a session totalling 20 minutes, inclusive of recoveries, it provides a serious bang for buck.

dublin runner · 25-01-2021 11:38AM

Murph_D wrote: »

Welcome back. Wrexham?

It is not exactly NYC Marathon or so that is a very valid question! It is a new for me as well. The Wrexham Elite Marathon (official name - in no way am I 'elite') is a marathon at the end of April. It is a looped course with 400 participants. It was open to any female sub 3'00 or male sub 2'40. There looks to be a host of Irish heading over, with a the draw being a stacked field. Travelling at moment sounds alien but one has to fully believe it will go ahead. A race in which I can PB and still come last last always has my attention and respect! I'll take the very result right now!

Duanington · 25-01-2021 12:20PM

Nice one, A - great to see this back

dublin runner · 28-01-2021 12:27PM

Wrexham Marathon Training

Week 4: 25/01-31/01

Monday

AM 6 Miles Easy @ 7’21p/m
PM 8.10 Miles Easy @ 7’16p/m

The now usual double Monday. The legs felt good after the previous day's 20-mile long run.

Tuesday

10 Miles Easy @7’;22p/m

Wednesday

AM

Session: 11 Miles Progressive (4/4/3)
Total: 14 Miles - 6'09 avg.

These long progressive runs are increasing in length as the schedule continues (the previous outing was 4/3/3). I would call this a classic marathon session; nothing overtly challenging, just a medium-long run testing fatigued legs. The go-to Celbridge session venue in the Lord's Road circuit. It is virtually pancake flat, measuring just short of 4km. It really cannot be beaten, with just a dicey corner to contend with!

I started out on the Dublin Road with the legs feeling like they wanted to go back home and rest. Anyway, onwards. The session was definitely a grind but I got it done.

4 Miles - 6'07 avg.
4 Miles - 5'58 avg.
3 Miles - 5'38 avg.

In December I was struggling to hold mid 5.40s for tempo runs so the progress is there to see. The last 3 miles (marathon pace) were no more difficult than the first 4 - another positive sign. Now, I cannot see that pace being my actual marathon pace but at this stage of development, a few seconds a mile faster than planned is no bad thing.

PM

4 Miles Very Easy @7’;41p/m

Changes for 2021:

- Increase and improve protein and general nutrition intake after hard efforts and long runs

This will be an interesting experiment, hopefully aiding overall energy levels and recovery.

- Lose weight naturally (another 10lbs to go!)

This means better food and less of the bad stuff. This could not be any simpler! I detest diet regimes ( I love food too much) so balance is the key. Nothing earthshattering to see here. I have gone into every race and marathon a few pounds over 'ideal' race weight (if there is a thing). I think a simple approach will naturally bring my weight to a fighting fit state.

- Treat easy long runs like sessions, no matter how easy the effort is.

This now means more sleep and no alcohol on a Sunday night. A simple change, giving the run the resect it deserves. This is aided by me no longer working late at the weekends so one positive in a world and industry of negatives presently!

- Running drills (twice a week)
- Non-running related yoga twice a week (2x20min)
- Basic strength training twice a week

(I haven't mentioned shoes yet, have I?! I will cross that carbon-plated bridge when I come to it......maybe......possibly)

Again, nothing earthshattering, just simple principles to live by. Now, usually the above would be a lot harder (late nights, early starts) but that, unfortunately, won't be the case for the next few months. It is a real case of thinking positively and working with what you got.

Onwards!

dublin runner · 31-01-2021 07:51PM

Wrexham Marathon Training

Week 4: 25/01-31/01

Thursday

AM 5 Miles Very Easy @ 7’27p/m
PM 6 Miles Very Easy @ 7’24p/m

Friday

10 Miles Very Easy @7’;26p/m

Both Thursday and Friday were very easy days. Here, I really don't care what the watch tells me - it is simply a case of ticking over. In saying that, I was quite fatigued on the Friday run. I usually find the day before a session day to feel just so. It really is a case of putting one foot in front of the other and ticking off the miles. As per usual, Thursday (like Tuesday) involve basic drills at the end of the run. I usually look like a right spacer to the neighbours and postman doing the drills but it does serve a purpose!

Saturday

AM

Session: 1km, 2km, 1km, 2km, 1km, 2km, 1km ~ 60sec easy between
Pace: 1km @5km effort +5sec, 2k @10km pace +5-10sec
Total: 11.50 Miles @6'19p/m

Like those guys and girls who serialise their running on YouTube: I absolutely nailed this!

Unfortunately, I am no such 'influencer', just a 'tell it how he sees it' type. I try to be positive but I am a realist at heart. Sorry! This was pure torridness from the first 2km rep. As the rain and wind battered the house that morning, I knew the lovely 80 or so minutes that were in store for me. The legs felt great on the warm-up, as did the first 1km rep. The 1km felt quite comfortable which was as comforting and it was terrifying! I knew the wind must have been in my favour and honestly dreaded the next rep and the left turn onto Lord's Road itself.

I shouldn't have worried about what was ahead of me though......

The dye was cast and one minute and a left turn later I wanted to give in so bad. The conditions were biblical. The type of weather you were embarrassed to be running, the only saving grace was not passing or seeing someone I knew.

From there on in I gave up on the pace. Success today was finishing out the 'session' no matter what. I can now deal with poor splits but I knew it would affect me for the rest of day and week if I didn't see it out.

I saw it out, just. I neither enjoyed nor hated it. Will it stand to me? I guess we will find out later in the year.

I won't look at the splits - they are what they are. One big thing is for sure - I would have thrown in the towel 2 months ago. A positive on a day that had beaten me.

50kmph winds...........roll on spring, please!!

PM

4.10 Miles Recovery @7’;47p/m

An attempt to shake the grimness from the morning........it worked. Next!

Sunday

Long Easy Run: 20.10 Miles @6’;47p/m

A very enjoyable long run. Yes, it was raining and grim but in comparison to the previous day, it was pure bliss. I am in very good shape aerobically - the question now is can I improve and hold marathon pace. I need more work sub marathon effort and at marathon pace itself. I also just need now to reintroduce fluids and gels at some point. I have done every long run to date with no mid-run nutrition.

Total: 98+ Miles

Another good week.

Onwards!

AuldManKing · 31-01-2021 11:00PM

98.

Ninety fcuking eigth.

9.8.

You are one lazy b'stard for not doing the additional 2.

dublin runner · 01-02-2021 11:37AM

AuldManKing wrote: »

98.

Ninety fcuking eigth.

9.8.

You are one lazy b'stard for not doing the additional 2.

Well, 1.2 miles but that would be pedantic!!

dublin runner · 07-02-2021 09:11PM

Wrexham Marathon Training

Week 4: 01/02-07/02

Monday

AM 6 Miles Very Easy @ 7’27p/m
PM 8 Miles Very Easy @ 7’23p/m

Tuesday

10 Miles Very Easy @7’;18p/m + drills

Wednesday

AM

Session: 15x(400m, 60sec recovery) @5km
Actual: 16x(60sec @5km-3km, 60 seconds recovery)
Total: 10.25 Miles @6'40p/m

What a mess!

The above was the prescribed session - a good old fashioned 400m session. These are the sort of sessions I really do not look forward to usually. Instead of getting fixated, I choose to view them as 'marathon turnover sessions'. This simple change in vocabulary does wonders for the likes of this slow-twitch diesel runner! Not to be negative but a 5km runner I will never be.

There is a decent spot near me, where the wide footpath and cycle path means a wide enough track for pedestrians, cyclists and runners. After a 2-mile warm-up I was into the preset Garmin workout. I smelt a rat after the first rep but I choose not to look at the watch until the 3rd or 4th rep. By rep 2 I knew I had made a mess of something - that or I was now running quarters in 60 seconds flat! My fault - I picked the wrong workout or dialed it in incorrectly. A bad mistake! The watch was set to 60-second repeats with 60 off.

I rescued it, turning it into a good hard session. Although I messed it up, I made the best out of it. I was working very hard by the end and in many ways, job done. Paces went sub 4'50 as I ramped up the session. The legs really appreciated the 'turnover' session.

I remember doing a similar session a few years back. It was 20x(400m, 30sec recovery). Like Wednesday, it was in the middle of marathon training. It was horrid, with me eventually throwing the proverbial joggers towel in after 8 reps. It can amaze me the type of sessions that still circulate the consciousness on a regular basis.

Always double check your watch!

PM

5 Miles Recovery @7’;51p/m

Thursday

AM 6 Miles Very Easy @ 7’24p/m
PM 8 Miles Easy @ 7’20p/m

Friday

10.25 Miles Easy @ 7’18p/m + drills

Saturday

AM

Session: 8 Miles @Marathon Pace
Pace: 5'39p/m
Total: 12 Miles @6'05p/m

I organised for a friend to give me a dig out this morning. I find myself in no man's land regarding training. While it is always fantastic to see the lads train and race so well, the truth is they are a class above me at the moment. This has meant a lot of solo running. For this reason, it was great to have company for what was to be the first real dip into real marathon specific running.

My shoe of choice at the moment is the Nike Zoom Streak 7. I really like them but unfortunately, they are a ghastly pink colour. I must buy some fabric dye!

A quick 2-mile warm-up and off we set. The route was from the Dublin Road with 2 Lord Road circuits before a return back up the Ballyoulster Road. It is a cracker of a route. The pace quickly settled and remained there for the next 7.5 miles. I always enjoy that feeling of 'locking' into a pace and simply having to hold it. While the session was not a very challenging one, it gave me a fair amount of confidence during and after. This won't be my actual marathon pace but hopefully, with a few more weeks of training, I will continue to get fitter, leaner, and very importantly, become more confident.

The important thing with this session is not to get carried away and hammer the last mile or two. Although I was encouraged to up the pace at the end (!): I didn't! I could have but the goal at the moment is not to rock the boat and keep everything largely of the fairway.

PM

5 Miles Recovery @7’;40p/m

Sunday

Long Easy Run: 21 Miles @6’;57p/m

This was to be 18 miles steady but I misread the schedule somewhat. The quality days were to be Tuesday/Friday/Sunday but I did the first session on Wednesday. This left me a day behind and struggling to do the long steady run as penned. I thought about it, thinking running MP +45sec shouldn't pose too many issues but after some internal consideration, I thought it to be a (small) risk I didn't need to take.

After 20.17 miles of uneventful running a car decided to give me a small nudge at no more than 5kmph. With no harm done, I successfully managed not to curse or get rightfully a bit cross. I guess if I ran the previous miles steady I would have avoided that little bump to the left hip!

Total: 100+ Miles

Overall, a very good week running. It is great to be on the upswing regarding fitness. I just have to mind myself and the lower back (I will get onto that at some stage), always placing trust in the training. I may step back the miles next week and give the body a small break.

MY BAD · 07-02-2021 09:26PM

dublin runner wrote: »

My shoe of choice at the moment is the Nike Zoom Streak 7. I really like them but unfortunately, they are a ghastly pink colour. I must buy some fabric dye!
.

I've the same ones. Great shoe but I alway get funny looks when wearing them

AuldManKing · 07-02-2021 10:07PM

That's a superb weeks training.
I cant handle the low drop on the Streaks - I have a pair, but seldom wear them.

Have you a coach right now or are you putting it together yourself?

Regarding the "lose weight naturally" - comment - is this difficult or are 100mile weeks doing it anyway..............

dublin runner · 08-02-2021 01:29PM

MY BAD wrote: »

I've the same ones. Great shoe but I alway get funny looks when wearing them

Yeah, it is a cracking shoe. In saying that, I feel like a right plonker running through the town. I can only imagine the commentary........well deserved, of course! I think they make an ideal marathon shoe but I am still weighing up the other carbon-related options. I've never tried a pair so have no reference points regarding pros and cons and haven't pulled the purchase trigger just yet. I'm still 50/50 on that.

It is of little wonder male pink runners were on sale though!

dublin runner · 08-02-2021 01:41PM

AuldManKing wrote: »

That's a superb weeks training.
I cant handle the low drop on the Streaks - I have a pair, but seldom wear them.

Have you a coach right now or are you putting it together yourself?

Regarding the "lose weight naturally" - comment - is this difficult or are 100mile weeks doing it anyway..............

So, there is a group here in Kildare that follows the same plan. I won't go into details online but the group are all targeting Wrexham. I am way behind - targets being 2.15-2.24 - but it is better to be the slowest in the group than the fastest. Well, that's what I tell myself!

Losing weight can be extremely easy. I don't mean that to sound flippant but there is no big secret in losing excess weight. The problem though is that it usually comes at a sacrifice if you love your food and enjoy a beer or whiskey, as I do. Again, it comes down to balance and the ability to keep both energy levels and training levels high. Balance I find is the key thing. I wouldn't train if I couldn't reward myself at some point during the week. I firmly believe in the 90/10 rule: 90% good, 10% bad. I know if I analysed everything I eat I would pack it in.

Trust me - it can be very easy to put of weight, even training at a moderately high training volume (90mpw +) You can't outrun a bad diet - I have tried!

dublin runner · 12-02-2021 05:33PM

Wrexham Marathon Training

Week 5: 08/02-14/02

Monday

AM 6 Miles Very Easy @ 7’25p/m
PM 8.10 Miles Easy @ 7’19p/m

Tuesday

10 Miles Easy @7’;12p/m + drills

So, that was an easy two days of running. It is difficult to write anything about these types of runs. The trick is to stick in the buds and tick off the podcasts and miles. Anyone who has ever trained as a distance runner knows that things soon become a habit. Some habits are good, some bad. I guess 90% of running for me is a good habit......mostly! If you sit back and question things, running soon becomes a somewhat trivial pursuit. I like to think that running takes up, on average, 90-120 minutes of my day. Sure, that is a fair degree of effort and dedication but one that I find incredibly beneficial in a thousand - non-fitness related - ways.

Wednesday

AM

Session: 2x3 Miles @Half Marathon Pace, 2min jog recovery
Paces: 5'29, 5'28
Total: 11 Miles @6'14p/m

I was looking forward to this session. The route was an out and back, using once again the Ballyoulster/Lord's Road. The plan was simple: run 3 miles, jog for 2 minutes, run back to the starting point. It was baltic this morning but I managed to wear way too many layers, feeling very warmed up by the end of the 2 or so mile warm-up'! The first 3-mile segment was very controlled. Again, it is nice to dial into a pace and simply hold it - no fireworks necessary! After an awkward 2 minute jog, I made the return leg. The pace was a small bit on the fast side, using the nice tailwind. The effort levels only really increased when the average rep pace dropped to 5'31. I wanted to finish slightly faster than the first 3-mile stint so increased the effort a notch. This was all very manageable and comfortable.

I always like to think that if some told me to run another 2 miles at the same pace I could manage it. At this stage of training, fitness is developing and progressing nicely. I train at 90%, choosing consistency and mileage over all else. It is nice to bury yourself at the odd time but keeping it on the safe side is everything at the moment.

I was quite happy with the effort and pace this morning. 6 miles at half marathon pace is no joke. While a 1.12 flat pace is probably on the ambitious side of things at the moment, it will be interesting to see where I am in a few weeks!

PM

5 Miles Recovery @7’;35p/m

dublin runner · 15-02-2021 03:23PM

Thursday

AM 6 Miles Very Easy @ 7’28p/m
PM 8 Miles Easy @ 7’07p/m

Friday

10.50 Miles Easy @ 7’14p/m + drills

Saturday

AM

Session: 18 Miles inc. 6x(2k @Marathon Pace, 1k @MP +30sec)
Pace: 5'38, 6'06, 5'37, 5'58, 5'40, 6'02, 5'41, 6'03, 5'36, 5'55
Total: 18.50 Miles @6'01p/m

This turned out to be a very solid morning training - a good old fashioned Canova session.

Like always, it took me an age to leave the house in the morning. Between tying my shoelaces 10 times and the Garmin not charging, I was way behind myself. I think it is important to have a prescribed 'start-time' for sessions. This gives helps you prepare as would a non-negotiable race start time. A total fail on my part! I need to be more disciplined. Now is the time to iron out any issues, for example, fuelling, hydration, etc.

Surprisingly, I struggling on the opening rep with neither the body nor running form wanting to cooperate. I soon settled and knew this session would not pose any real exacting test - neither should it. The steady (MP +30sec) were all too fast but I find it a lot harder to slow down to that extend and then to 'speed' up. I find this makes the MP sections harder efforts relatively, not easier. For the first time in years, I had someone on course with a drink and gel. I haven't taken fuel onboard during a run in a very long time! The drink was there but the gel wasn't. No big deal - just another 4 or so miles to tick off. The last few miles were at an unplanned steady effort (6'0x) as I was beginning to get so cold. This was all very comfortable. It was nice to see 16kmph flash up as I passed one of the solar-paneled traffic speed warnings!

PM

I usually do a shakeout run on Saturday's but I chose to get some yoga and strength training in over pointless miles. The shakeout does really help the legs the next day but in the absence of a long run or quality run the following day, I decided not to. I guess it is even more important to know when not to run as it is when to.

Sunday

14.25 Miles Easy @6’;58p/m

Total: 97+ Miles

AuldManKing · 15-02-2021 03:27PM

dublin runner wrote: »

Like always, it took me an age to leave the house in the morning. Between tying my shoelaces 10 times and the Garmin not charging, I was way behind myself. I think it is important to have a prescribed 'start-time' for sessions. This gives helps you prepare as would a non-negotiable race start time. A total fail on my part! I need to be more disciplined.

I could go back to your log 5 years ago and find something similar.

You'll still be jumping over the barrier 30 secs prior to Wexham start!

dublin runner · 15-02-2021 05:08PM

AuldManKing wrote: »

I could go back to your log 5 years ago and find something similar.

You'll still be jumping over the barrier 30 secs prior to Wexham start!

Haha......some things never change! If I do end up in Wrexham in April, it will be such a small miracle that I won't allow myself to f it up by doing something very 'on brand'!!

dublin runner · 18-02-2021 05:37PM

Wrexham Marathon Training

Week 6: 15/02-21/02

Monday

AM 6 Miles Very Easy @ 7’20p/m
PM 8 Miles Very Easy @ 7’23p/m

Tuesday

10 Miles Easy @7’;29p/m + drills

I made a real effort to slow things down today. I scribbled 7'40-7'45 on my hand, as an average pace guide. I missed that pace guide but kept it very easy. I did not feel that fatigued, more of a case of trying to freshen up before the next days' activities.

Wednesday

AM

Planned Session: 20x(400m @5k, 60sec recovery)
Actual: 20x(1min on, 1min off)
Paces: 5'0x - 4'5x
Total: 16 Miles @6'44p/m

It would be easy to gloss over today. I won't.

I just was not myself today. The concept of targeting a marathon is to give a tangible goal and target to help motivate me. I think this is especially important for me given the current 'climate'. I know some may think that even thinking about heading abroad is somewhat a selfish pursuit. While this analysis is one I can not completely disagree with, it will only happen if it happens. In other words - I know full well the limited chances of it happening. That will not stop me from training hard though. Like all, I have peaks and throughs regarding ongoing restrictions. This usually manifests itself in the form of low motivation. I am very lucky in most ways but like so many, things become definitely frustrating and challenging at times. I try to keep things as positive and relaxed as possible but I do think it is important to give yourself a break at times - allow yourself to not be 100%

After an 8 hour sleep, I woke up just before 7.00 to have something small to eat before the session at 9.30. I do all my easy runs in the morning on empty but feel the benefit of a light breakfast on the session and long run days. At 9.30 I did not head out. In fact, I only got out the door post 3pm - that says it all! I was exhausted throughout the day, deciding to hold out until I felt a bit better. As the day materialised, I began to recognise that I was not fatigued from training or from general tiredness but from being mentally drained. This manifested itself in terms of body fatigue and muscle soreness. A first for me!

I reluctantly diluted the session from 20x400m to 20x1min - still a hard effort for us slow-twitch merchants! The day was bright and spring-like but as long as I left my house the heavens opened. FFS. After a 3-mile warm-up, I was into the session, heading out on the canal to Ardclough. Yes, the session was a tough outing but very enjoyable. It is great to have a sport like running to blow off the cobwebs and free the mind.

I promised myself to do 10-12 miles and be happy. I ended up finishing up after 16 miles, with a hard session completed. Sometimes it is important to recognise the small wins and move on. Happy.

Making every mile count

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