ROAD TO BERLIN

OBWON · 03-05-2009 08:06AM

Long run this morning. I felt good after the days rest yesterday. I will have my garmin forerunner by Tuesday. I can't wait for that.

Distance: 14 miles
Total Time: 1.58.29
Avg Pace: 8.27 min/mile
Avg HR: 150

OBWON · 04-05-2009 07:53PM

Legs felt very good after yesterdays and was looking forward to todays run. I did it on grass. Ground is becoming slightly firmer again but is still a bit mucky and slow.

Distance: 8miles
Total Time: 66.25
Avg Pace: 8.18 min/mile
Avg HR: 150

OBWON · 05-05-2009 07:18PM

Only managed 4 miles tonight. Wasn't actually planning on doing anything so I suppose 4 is better than nothing.

Distance: 4miles
Total Time: 32.23
Avg Pace: 8.05 min/mile
Avg HR: 145

OBWON · 06-05-2009 02:05PM

Just got my Garmin Forerunner 305. Now time to set it up.

OBWON · 06-05-2009 07:47PM

My first run with the Garmin Forerunner 305. What a piece of kit. I have a race tomorrow night so didn't go mad but still did a nice bit.

Distance: 8 miles
Total Time: 1.06.49
Avg Pace: 8.20 min/mile
Avg HR: 153

OBWON · 07-05-2009 10:08PM

Just back from the 5 mile road race in Midelton. A bit windy but nothing serious. Nice course a quick opening mile and a quick finish one or two small hills in the middle but nothing too bad. I knocked 1 minute and 8 seconds off my 5 mile time from two weeks ago so very happy with that.

Mile 1: 6.58
Mile 2: 7.16
Mile 3: 7.37
Mile 4: 7.36
Mile 5: 7.15
Avg HR: 163
Avg Pace: 7.21 min/mile

Total Time: 36.47

OBWON · 08-05-2009 07:13PM

Just a recovery run tonight after last nights race. I actually felt ok so held myself back and ran grand and steady.

Distance: 7.52miles
Total Time: 65.46
Avg Pace: 8.42
Avg HR: 144

OBWON · 10-05-2009 08:49AM

Long run this morning. Felt strong at the end so very happy with that. Lovely morning for a run. Really enjoyed it.

Distance: 15 miles
Total Time: 2hrs 10mins
Avg Pace: 8.40min/mile
Avg HR: 144

blah · 10-05-2009 10:46AM

Good work, this is the kind of pace I'm doing and I'm happy with that. I've got the 405 and I love it.

OBWON · 10-05-2009 12:21PM

blah wrote: »

Good work, this is the kind of pace I'm doing and I'm happy with that. I've got the 405 and I love it.

The garmin forerunner are the greatest invention of all time. Can't believe how good it is. I use the Training Peaks software and find it good.
Best of luck with your blog

OBWON · 11-05-2009 07:27PM

Run tonight was on grass after the 15miles on the road yesterday. A bit of a struggle but got through it ok.

Distance: 8miles
Total Time: 1.07.42
Avg Pace: 8.27 min/mile
Avg HR: 147

OBWON · 12-05-2009 08:32PM

Went on the grass tonight. Felt good so went a little further than had planned to.

Distance: 10miles
Time: 01.24.34
Avg Pace: 8.27 min/mile
Avg HR: 148

kennyb3 · 13-05-2009 09:52AM

hope your taking a rest day soon. 8miles, race,7.5miles, 15 miles, rest, 8, 10 is quite a bit of running esp at this stage of your training. 8 miles a race and 7.5 miles then 15 miles seems crazy to me. maybe a 4 mile recovery, do your 10 then and push the 15 back to when you did the 10.

just you dont wanna do an injury or burn yourself out

OBWON · 13-05-2009 12:56PM

kennyb3 wrote: »

hope your taking a rest day soon. 8miles, race,7.5miles, 15 miles, rest, 8, 10 is quite a bit of running esp at this stage of your training. 8 miles a race and 7.5 miles then 15 miles seems crazy to me. maybe a 4 mile recovery, do your 10 then and push the 15 back to when you did the 10.

just you dont wanna do an injury or burn yourself out

I treat the race as a speed session and not a race. I don't do any other speedwork for the week if there is a race on, I treat that as it.
At the moment I am doing about 50miles a week. Do you think that is too much.
I do have a bike coming so I might introduce a bit of cycling and possibly take out a run but haven't decided yet.

Gringo78 · 13-05-2009 01:15PM

OBWON wrote: »

At the moment I am doing about 50miles a week. Do you think that is too much.
I do have a bike coming so I might introduce a bit of cycling and possibly take out a run but haven't decided yet.

I don't think thats too much, especially considering you do a lot of your training on grass so reducing risk of injuries plus also you do a lot of quality 'base' training, keeping the heart rate low so not wearing yourself out, getting the miles in. For a person new to running, I think you need to concentrate on that type of training for a long time before thinking about speedwork or the like.

Considering you are still probably losing weight, stick to the way your training at the moment, plus doing the 4/5 mile races and you'll see continual improvements. I don't think you need to switch to a specific marathon training program for another few weeks and the training you are doing now would put you in a condition half way through most intermediate plans. Well done.

kennyb3 · 13-05-2009 01:20PM

OBWON wrote: »

I treat the race as a speed session and not a race. I don't do any other speedwork for the week if there is a race on, I treat that as it.
At the moment I am doing about 50miles a week. Do you think that is too much.
I do have a bike coming so I might introduce a bit of cycling and possibly take out a run but haven't decided yet.

not too much, didnt realise the race was just a speed session, was just concerned with the amount of miles immediately post race if you were going flat out in a race. i.e you d need a rest day or more of a short recovery day post race and to put the long runs back a bit further. keep up the good work!

OBWON · 13-05-2009 01:31PM

Gringo78 wrote: »

I don't think thats too much, especially considering you do a lot of your training on grass so reducing risk of injuries plus also you do a lot of quality 'base' training, keeping the heart rate low so not wearing yourself out, getting the miles in. For a person new to running, I think you need to concentrate on that type of training for a long time before thinking about speedwork or the like.

Considering you are still probably losing weight, stick to the way your training at the moment, plus doing the 4/5 mile races and you'll see continual improvements. I don't think you need to switch to a specific marathon training program for another few weeks and the training you are doing now would put you in a condition half way through most intermediate plans. Well done.

Thanks very much Gringo. I was thinking of starting my marathon specific training about 12 weeks out from Berlin.

OBWON · 13-05-2009 01:33PM

kennyb3 wrote: »

not too much, didnt realise the race was just a speed session, was just concerned with the amount of miles immediately post race if you were going flat out in a race. i.e you d need a rest day or more of a short recovery day post race and to put the long runs back a bit further. keep up the good work!

I appreciate the comment kennyb3. I know what you mean about racing and having to take an easy day the day after it.

Woddle · 13-05-2009 01:54PM

Is this your first marathon obwon

OBWON · 13-05-2009 02:15PM

Woddle wrote: »

Is this your first marathon obwon

It is my first marathon

Woddle · 13-05-2009 03:43PM

OBWON wrote: »

It is my first marathon

Then I would suggest 18 weeks, have a look at this, I think only the experienced club runners can get away with 8 weeks specific training because there in such good shape but for you and I, I think 18 is better.
Have a look at this schedule and see what you think.
Next Monday will be 18 weeks to Berlin

OBWON · 13-05-2009 04:04PM

Woddle wrote: »

Then I would suggest 18 weeks, have a look at this, I think only the experienced club runners can get away with 8 weeks specific training because there in such good shape but for you and I, I think 18 is better.
Have a look at this schedule and see what you think.
Next Monday will be 18 weeks to Berlin

Did you forget to put on the link. I would very interested to look at marathon schedule.

Woddle · 13-05-2009 04:10PM

OBWON wrote: »

Did you forget to put on the link. I would very interested to look at marathon schedule.

Yep, sorry
http://www.roadtoboston.com/djapps/trainingPlans/viewPlan/5/

OBWON · 13-05-2009 04:15PM

Woddle wrote: »

Yep, sorry
http://www.roadtoboston.com/djapps/trainingPlans/viewPlan/5/

Would it be a bit ambitious to go for the 70mile a week training.

Woddle · 13-05-2009 04:20PM

OBWON wrote: »

Would it be a bit ambitious to go for the 70mile a week training.

I would think so. I feel I can relate to you and where you are regards training, your starting to feel good and confident about your runing, which is great but although your aerobic fitness has increased greatly, the rest of your body may not have caught up and I feel aiming for 70 is asking for injury. It takes a few years to build up to 70 mile weeks and once you do Berlin this year, you'll def be back next year, so there is no hurry, play it safe and stick to the 55 schedule for your first one.

OBWON · 13-05-2009 07:35PM

Woddle wrote: »

I would think so. I feel I can relate to you and where you are regards training, your starting to feel good and confident about your runing, which is great but although your aerobic fitness has increased greatly, the rest of your body may not have caught up and I feel aiming for 70 is asking for injury. It takes a few years to build up to 70 mile weeks and once you do Berlin this year, you'll def be back next year, so there is no hurry, play it safe and stick to the 55 schedule for your first one.

Thanks very much for the advice woddle. You are probably right. Play it safe for the first one.

OBWON · 13-05-2009 07:38PM

Did a very easy run tonight on grass. Will be doing my first 5km tomorrow night so would like to get a respectable time.

Distance: 6miles
Time: 52.02
Avg Pace: 8.40 min/mile
Avg HR: 147

OBWON · 14-05-2009 09:47PM

I did a 5km race tonight. First time to do a 5km race so went off way too fast. The first mile was fairly quick and the last two miles were gradually uphill so probably not the quickest of courses but it wasn't too bad.

Time: 22.07
Avg Pace: 7.08min/mile
Avg HR: 169

First 3 mile splits were
Mile 1: 6.48
Mile 2: 7.19
Mile 3: 7.28

Woddle · 14-05-2009 09:58PM

Well done OBWON and you learned a good lesson about pacing. Everyone will advise you about starting too quickly but I think its sth you got to experience to learn and even still you'll probably still do it a few more times if like me

OBWON · 14-05-2009 10:02PM

Woddle wrote: »

Well done OBWON and you learned a good lesson about pacing. Everyone will advise you about starting too quickly but I think its sth you got to experience to learn and even still you'll probably still do it a few more times if like me

Thanks Woddle. I would have loved to just have gone under the 22min barrier but there is plenty of time. But you are right about pacing, but no doubt I will go off too fast in the next race also but we will see.

ROAD TO BERLIN

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