I used this belt in Seville, the zipper fitted 7 gels and the back netting allowed me 2x250ml soft flasks. The belt is very light and snug.
Might pick up those shorts, I've always tucked the gels in to wristbands for easy access but only started doing that because I could never find shorts that could hold a few
These really are the business, pricey now, but the business. Back zip pocket, mesh overlay around the waistband. You can run with 4/5 gels very comfortably. Best piece of kit I've bought in a long time. Very light material too.
The first pair might be a little long for some tastes. They come in a split short version too 👍
To be honest the flipbelt is a godsend. It's tight and you wouldn't really know its there. Nothing moves around much in it. I think gels moving around in pockets would wreck my head. I also have a pair of decathlon shorts with a zip pocket similar to the flipbelt.
Right, I never tried one of those I’d imagine it would annoy me while running. I get shorts with pockets and so two in each side and one in the back pocket. If they feel heavy then I run with 1 in each hand. Found it not too bad even if it is a bit simple.
Well i have a flipbelt so accessing the gels isn't the issue. Ingesting them at pace replicating race day is something I'd worry about
I usually do loops from the car and try to time it that I’m not in the middle of fast stuff to get the gel and drinks in. Stop about half a minute.
Ah ok I get you. I think its something i'll struggle with to be honest. Taking them at marathon pace seems like it'll be a challenge for me.
When I say stop, it's literally get the water and gel thats stashed in a hedge and then take them on the run...
That Sunday session sounds tough. Fair play for getting it done, regardless of the pace. Would you normally stop to take the gels? Strategizing my own plan for practicing in training.
Limerick Week 3 of 13 (contd)
Thu: MLR: 12 Miles: 1:23:33 @4:19/km
Didn't get out until the evening for this one and wasn't quite sure what sort of form I was in. Run consisted of a bog loop & two Lidl loops and was just one of those runs where a mile in, you just know you're on form. First mile beeped at 7:05, 2nd at 6:58 and after that I just sort of decided to keep things under 7 mile pace for the rest of proceedings. I said on Strava that it was the best I've felt on a run since September and that was definitely the case. Previous day's 400's session hadn't knocked a jot out of me and the miles just flew by. Hopefully a sign that things are going in the right direction.
Fri: 10k Easy: 52:31 @5:15/km
Standard Friday fare.
Sat: 7 Miles Easy: 56:18 @5:04/km
Mooch around the town. Nothing to report.
Sun: LR: 30k: 2:13:53 @4:27/km
Plan for the run was 10k @4:45/km, 10k @4:30/km & 10k @4:15/km. Decided to reverse the route of a couple of weeks back for a bit of variety. I always find it interesting to alternate the direction you run a LR route. Most years in the build up to DCM I find myself pondering what the race would be like if the route was reversed. And most years I find myself feeling happy that it goes the direction that it does!
Anyway, what I didn't really take into account this time was the fact that it was a progression run as opposed to last time out's 30k with 8 miles steady. This resulted in a filthy stretch from around 23-26k where I was running right into the teeth of the wind, on one of the most open roads in Ireland with a good amount of it uphill for good measure. More on this later.
Started off fairly serenely but managed to lose concentration and clock a 4:26 km for the 3rd km. I proved pretty poor at judging the pace and just went more on effort. Had the watch set up to just show average pace for each 10k section and the first 10k clocked in at 46:03, a good minute and a half quicker than planned. The next 10k stretch would have a decent section of it with a tailwind and I found it tricky to up the effort without upping the pace too much. Funnily enough, about 10 miles in the legs started to feel tired. I dialled it back for a mile and all of a sudden the last 10k, with it's aforementioned challenges, now started to worry me. Chugged up through Kildare town and briefly stoppped to take on a drink and gel @20k and take a leak. 2nd 10k split was 43:57, once again more than a minute under schedule. That wasn't concerning me now though...
First two km of the final stretch were okay, averaging about 4:10 through them. The I turned to face to music. Within 50m my pace had dropped to 4:50/km and my running hat had blown off which resulted in me scampering onto the plains to try and retrieve it in a pretty comical fashion. Once I'd regained said hat, I set about trying to limit as much damage as possible. I have to be honest, I struggled badly. Km's of 4:45, 4:33, 4:40 & 4:28 followed. How much of this slowing down could be attributed to the wind I don't know, but my own physical and mental fatigue were a factor too. I was never as happy to turn off for Newbridge after the racecourse roundabout in my life. 4k left now and with the watch showing an average pace of 4:29, my only goal now was to try and cover the final 10k quicker than the middle 10k. I managed to churn out 6:53 & 6:37 miles to achieve my new target by 17 secs and clock 43:40.
I was pretty cream crackered by this point. I'd ended up with a pretty undisciplined run for the first 20k and then an all out gore-fest of a last 10k. Happy with the effort though. Paces felt easy for the first two 10k sections. Gel at 20k certainly perked me up a bit.
Afternoon spent in Conleth's Park watching my beloved Lilywhites beat Dublin for the first time in 22 years. As a home and away Kildare supporter it was a great day. I know some might have a wry smile at the post match scenes, but you don't know about these things unless you know! It's been a long time coming. Up to Squinn country now in a couple of weeks 🙂
109k for the week including a decent 400's session, a great MLR & a character building 30k.
@demfad Thanks for that Turlough. A few very interesting points in there. Your take on getting comfortable and consistent on effort and pace is something I've probably drifted from lately. I'd say it's partially down to the fact that I'm not at full tilt atm and probably am introducing harder routes and inclement weather conditions both to get more bang for buck in these efforts, but also a little because I can't just casually bang out sub 60 milers like I was a few months ago!
Great to see you back logging again.
Hi Johnny
I think you're tempo was solid.
As a light framed guy I hate the wind and have got blown around many times. The return leg of a long run out to Howth has had many nightmarish twists for me.
Anyway, I solved my wind problems and may have a few suggestions (take or leave and you may may be doing some/most of this anyway).
I never run against it on windy days!
For a tempo I will absolutely maximize the amount with no wind or with a tailwind.
In exposed areas, that might mean doing the entirety of an extended warmup into a wind and then running back into it for a 'warm down'..so be it.
You run more relaxed and more efficiently with a tailwind and the effort is controlled and consistent which is what you want for a tempo especially relatively far away from a goal race.
A lesser point but If also possible I would pick the easier flatter route earlier in the block (unless its more windy!). Reason again is getting the consistent effort, and getting the relaxation at pace. Sure, the times may show faster, but that's a theoretical issue: can be adjusted with maths if needed. it's not a fault with the training IMO.
I do the same for easy runs, for example, with a prevailing wind I would take the coast road out towards Howth on a windy day and come back inland sheltered. Hillier, but hills are good on easy runs, wind is bad. IMO maybe tempo run terrain can become more difficult or more like the goal race when a few tempos are already bagged etc.
The main reason for doing any of the above is that it's simply more enjoyable not running into wind (for me anyway). I gave up running for guts of 3 years, not enjoyable anymore. So for me enjoyment is now first and foremost. Enjoyment is a far bigger motivation for training and racing well if youre chasing times rather than right up at the pointy end. When I'm more motivated I train better, so enjoyment is now key for me.
Anyway, my tuppence.. best of luck for Limerick. May be doing half myself, not sure.
Limerick Marathon Week 4 of 13
I need to get out if my own way. Just get 2 months of decent running in, lock down diet etc and see where I land. Thanks for the above observations. All on the money. And I'm glad that you've enjoyed the journey so far Squinn 😁 it's all there for posterity, for better or for worse! Hopefully there's a lot more good days to come...
Mon: 14.8k Easy: 1:14:55 @5:03/km
Legs showed no after effects from Sunday's Tempo and long car journeys. Mooched around the estate as my two lads had to be minded. Headed off to see Unchartered in the cinema afterwards. A lot better than some of the reviews I've seen for it anyway.
Tue: 11.8k Easy: 57:36 @4:53/km
More estate laps after a morning trying to sort an 8 and 10 year olds lego collection. I love lego, and especially love building it with the two boys. However as the hours went by I realised I've spent a lot more on lego than running shoes over the last few years, and that's saying something!
Wed: Session: 16x400m off 75 secs.
I'd never done a session around my particular road in the estate until today. I've now ticked that particular box 😁 Had no real target in mind, especially now that I was navigating over paths and grassy mounds etc and not on the track or a loop where it was easier to guage effort.
Session ended up pretty decent. The 75 secs rest was generous, but I reckon I could have replicated the times quite comfortably off 60 secs.
First effort came in at 81 secs so I just tried to aim for that same effort for the rest. Had a jacket on and never once looked at the watch during the reps. Enjoyed the change of emphasis for this one and whilst the times weren't earth shattering, they were solid enough for having no speed work done for over 10 weeks.
Heaven knows what the neighbours thought...🤣
Full splits:
81,78,77,81,76,78,78,79
78,79,78,80,80,79,79,80
7 Miles for the day.
Ah man...................
Phew!! I’m finally up to speed. I’ve taken a month to get this log caught up on and the best tribute I can pay is to say that I put the Jack Daniels down to read it!!! A super runner, an entertaining storyteller and a fine fella!! Some of those training sessions are breathtaking and there’s a huge marathon performance on the way - likely in Limerick!
Looking forward to keeping an eye on your future exploits Johnny.
A crap Tempo? I don’t get that at all
Maybe a crap 10 mile TT by your standards but for where you are in your training, in those conditions, that’s a fine run
less of the focus on singular sessions anyway, just keep ticking those weeks off and watch it all come back to you
Stick with it man. All the best do...the tide will turn..it always does...Limerick is a fine near term goal but the main goal is to get back in peak shape.. stay patient. You'll get there.
By the way that 10 mile tempo is not to be scoffed at
Limerick Marathon Week 3 of 13
Mon: 10.2k Easy: 53:53 @5:18/km
Cannot recall anything about this run other than listening to Runner Beans pod.
Tue: 8 Miles Easy: 1:05:01 @5:03/km
Plains.
Wed: Zip. Nada. Null.
Had a 400m session planned but work and family dovetailed beautifully to ensure that running of any sort could not take place. A little frustrated but it is what it is.
Thu: MLR: 20k: 1:27:21 @4:22/km
Plan was for 22k. If the day went smoothly and I got out the gate very sharply after work I could maybe eke out 15 miles I thought. Of course the opposite happened and 22k became 20k! Layered up, watch under the jacket and just went at an honest effort. Headed out towards Kildare town and then back into the Curragh via Cutbush. Was surprised to see average pace after 10 miles when I stopped to relieve myself. Felt good on this one.
Fri: 10.1k: 54:55 @5:25/km
As I often do when stormy conditions are afoot, I hit the plains. It's been a wee while since I've seen them as muddy and windswept as they were Friday. My highlight was a 9:16 mile, during which I was literally blown off my feet. Stuck the landing though 👍
Sat: 10k Easy: 49:22 @4:56/km
Afternoon shuffle which included a chat with AMK on the eve of his marathon. He's my running hero, and is only getting better too. A constant source of inspiration for me.
Sun: 10 Mile Tempo: 64:50 @4:02/km
I can't say I was bouncing off the walls for this one! The howling wind and incessant rain pounding off the windows all night and morning was partly to blame. My Sunday plans also included heading up to Omagh to see the Lilywhites. Talks of the game being switched to Dungannon and brought forward a couple of hours meant I had to be out and on the road for this effort earlier than I'd usually prefer, in case the throw in time changed.
I'd pencilled in the bog loop for this one. It's as honest a 5k-ish loop as one could want and a more testing venue than the Lidl or Camp loops. As with every part of the country yesterday, the run was impacted by the conditions. I'd decided during the week to aim for around 4 min kms, maybe a little quicker if I was feeling good. The bog loop was particularly affected by the weather on this particular morning as the more open side and the main drag were directly into the breeze, and of course this meant that the section with a bit of a tailwind was nice and sheltered 😁
Up early and threw an eye on start of proceedings in Seville. Spotted Djemba Djemba going over the start line and whilst I was hoping that AMK, DD and some clubmates would run well, I wasn't envious on this occasion as I'm a long long way off anything close to marathon shape.
Bit the bullet and headed out the door. Threw on a long sleeved compression top under a t shirt and and after a short warm up, was already regretting it as it wasn't that cold out. Had set the watch up so I would manual lap each loop and just have pace for the current loop showing. First 600m down wind and then turn off to the bog where an absolutely filthy headwind awaited me. Was surprised to average 4:00/km bang on with 6:21, 6:27 & 6:26 miles in there. There was a couple of massive puddles taking up the whole road at a couple of junctures and I gave some thought to heading off loop to the lidl loop or reversing the loop so as I would make better use of the breeze. Scolded myself and gritted the teeth a little harder.
This effort felt fairly sustainable I thought to myself as I rounded the corner to start the 2nd loop. Once I found myself back against the wind I was struggling mentally. Thoughts of some of the lads pounding around the cobbles of Seville in peak shape, moving much faster than I currently was, were infesting themselves in my mind. Turned off the harder part of the loop and had a bit of time to recover. The miles this time out came in at 6:18, 6:33 & 6:27. I managed to drop my house key turning for the final lap (my shorts were chafing horrendously and in scooching them around the key dropped out) which resulted in me losing about 15 seconds as I doubled back and got it.
A 6:23 favourable first mile started the final loop. However by the time I got to the tougher sections I was tiring, both mentally and physically. The wind and rain were incessant, the chafing was pretty gnarly at this point. Thought about downing tools but calculated that if I did that, on my first longer effort since MCR, I might as well pack this whole shebang in. 6:39 & 6:37 miles followed and a bit of a spurt for the last 600m gave me a 64:50 for my mornings work.
I don't know, any prospect of a decent run in Limerick seems way off right now.
Shuffled back to the house to follow exploits on Seville. A tasty round trip to Omagh followed to see the Kildare footballers play well but not get a result their performance deserved. My running career reminds me of my beloved Lilywhites sometimes; promises a lot, some great performances on the smaller day, great training, accomplished management, generally liked by others.....but ultimately, disappointment on the big days!
Apologies for the length of that report for a crap tempo 😁 (Duanington is correct, it wasn't a crap tempo)
82k for the week. I don't know...
@Swashbuckler Ah no, there's still a place for loops for that sort of stuff. Particularly at this time of year when sessions are done in the dark, loops make life a lot easier. When things brighten up though, I'm heading off loop for those sessions as well.
Loops for TT's or longer tempos are great, as it takes any traffic issues out of the equation, but outside of those runs I'm gonna try and avoid them.
Initially with the struggles I was having I found it hard to comprehend heading out beyond my loop. Similar to yourself maybe a bit fixated on paces. But I've adjusted now so I'll certainly head around sections of the route yeah. So just take the hit on paces then? What about the faster stuff like threshold and the speedy sessions? Same mentality? Feels like the 5k pace stuff belongs on the flat.
@Lambay island yeah it's interesting isn't it. I've just dispensed with that sort of planning. Now I just plan the route for distance and have at it. I became wedded to paces and planned my runs around them, rather than letting the pace oscillate along with the route.
@Swashbuckler the fact that you can train on the marathon route must be something you're planning on taking advantage of?
During my (mini)Block for Galway, I found myself doing something interesting just before I went out on the long runs. I was figuring out where the fast miles on the flattest route were and worked the whole run around that, if you get me. I was basically just cheating myself out of building endurance and it showed in the race. My previous successful efforts, I never once thought about the route and just ran faster on whatever elevation was required.
Good tip. I spent the first few weeks of the plan on mostly flat loops for sessions. I've been getting a little more adventurous with the sessions but was in two minds whether it was the right thing to do. I think for my Q1 sessions at least I need to venture out and about. A nice 12 mile at marathon pace coming up in a few weeks to test that theory.
If it's any consolation I still don't feel anywhere close to being fit 😕
As regards the loop question, in a word, yes. Now I'm talking more big LR sessions. It's just not the same. Having the variety that you'd find on a 20 mile lumpy route is much better than 20 x 1 mile flat loops. You're not training the body or the mind to run a marathon. That's my take away anyway from previous experience. Sacrifice 5 secs per mile if neccessary, but get off the loop would be my advice.
Has a dip in form. "Loses" fitness. Comes back and runs better than us "fit" folks.....I hate you....
The flat vs undulating loops - you reckon running too many long runs (including sessions) on flat was a mistake in previous blocks?
Friday: 10k Easy: 52:00 @5:12/km
Regular Friday 10k on the plains. Considered a rest day but was feeling good after work so tipped away.
Saturday: 10.3k Easy: 52:41 @5:07/km
Mooched around the town from Sarsfields whilst the eldest fella was at football training.
Sunday: 30k: 2:11:16 @4:22/km inc 8 Miles Steady
Changed plan of action to a route that would bring me across to Kildare Town and back in towards the Curragh, rather than the usual route, as I was feeling a bit guilty for not running the county Novice road race for the club, and my usual route would of had me stumbling bang into said race.
As things unfolded I would have added to the team but they won the gold without me so no harm done. Looking at the times, if I was in sharper knick I would have been challenging for medals but as the great Liam Brady once said after almost getting knocked out of the FA Cup by non league opposition Canvey Island whilst managing Brighton, 'If me Granny had balls she'd my Grandad!' (If you haven't seen it before it's well worth a look. A 40 second snapshot of a manager at his breaking point)
Anyway, onto my run. Tentative plan was for somewhere in the region of 7:30/20 pace for the easier miles and 6:50/45 pace for the 8 Miles Steady. Conditions were a little breezy and very humid, but not as bad as I thought they were going to be. Route was lumpy and pretty exposed in places but an honest one. As I've said previously, I'm seeking out testing LR routes. Flat loops are not happening this block.
Decided to start the effort just outside the Curragh Racecourse about 5k in. First 3 miles averaged around 7:15 and was looking forward to getting going. A couple of tricky roundabouts and junctions had to be navigated but I got to the grandstand and I was ready to roll. First two miles were smack bang into the breeze and whilst the pace was fine, this stretch of road was wide open in the middle of the plains, and I was thankful to turn off after two miles (6:37, 6:46) and only have a cross wind to deal with 😁 Next two miles took me into Kildare town and it was at the end of the 3rd mile (6:43) that I took on a gel and a little bottle of water that I'd left on the route. Had picked up some Powerbar Powergels and I'd forgotten that there really is a kick off the caffeine ones 😳
Motored through Kildare Town (6:37) and once through, I'd a bit of a tailwind for much of the next 4 undulating miles. They took care of themselves (6:34, 6:37, 6:36, 6:37) and I debated doing a couple more to bring up 10 but common sense quickly prevailed. 53:07 for the 8 Miles
Still had 7+ miles to do and these were probably the trickiest to manoeuvre as my work was done but I still had to maintain a bit of an effort which was mentally difficult. Managed to get through them unscathed, averaging 7:20 on the button. With a couple of miles to go I did meet and have a chat for few minutes with a clubmate who had ran Donadea the previous day, and I really chugged back into action for the last couple of miles.
Happy to get that under the belt and keep building.
111k for the week
The consistency from the last few years has paid dividends, fair play, J - steady as she goes now
Very solid. Great to see.
