Sub 3 in Berlin ??

village runner · 15-05-2009 10:57PM #1

I have decided to start a thread. Ike is getting on to me for ages. I am heading to Berlin in September. Having running 4 marathon since I took up running just over 2 years ago.
I have a PB of 3.04 in Rotterdam this year but I have alot of work to do to break the 3 hours.
My diet is shocking since Rotterdam(6 weeks ago) and have a tendancy of putting up weight.
I never thought I was that heavy so when I was 17st 4ibs in November 2006 on a weight watxhers scale i couldnt believe it. I decided to take it up and havent stopped since.

PBs include
5 mile 29.34
10km 37.52
10 mile 62.32

I ran paris over 15st in apr last year in 3.24
I am now under the 14st but have to get to 13st to break the 3 hours.
A stricter diet and more speedwork are the call of the day.

Seres · 15-05-2009 11:44PM

welcome to the training logs, your times are really good , best of luck in breaking the cursed 3 , you should get lots of support here

TheRoadRunner · 16-05-2009 12:15AM

good luck. Based on those PBs a sub 3 attempt is definitely a realistic goal. Looking forward to reading your progress. Have you a schedule ?

OBWON · 16-05-2009 07:34AM

Best of luck with the log village runner. I will be very interested in it

asimonov · 16-05-2009 09:05AM

Best of luck VR.

village runner · 16-05-2009 09:48AM

TheRoadRunner wrote: »

good luck. Based on those PBs a sub 3 attempt is definitely a realistic goal. Looking forward to reading your progress. Have you a schedule ?

I dont have a schedule. I gave up the cigs last sat so i ran really hard all week just to show how far i have gone back in a month.
I normally run a few 20 milers very early in the schedule(I ran a 19 miler christmas day before the dinner and couldnt eat it cos my stomach wasnt great after it) But I am always nervous of getting injured so I get two long ones done early so if i lose a few weeks I havent lost out.

General plan would be do a tempo run (8 miles at around 6.25) every 2nd week with 9 miles(3 miles at marathon pace, 3 miles at half marathon pace and 3 miles at 10km pace)every other week.
12 x 400 metres or hill repeats every week. If i do a race I will omit the tempo depending on length of race.
Long slow run at 8 min mile which i love. As the weeks go on I will do a 22 miler with 15 at 8 min mile and the other 7 at marathon pace.
I might do 1 twenty miler at marathon pace but depends how i feel as if it dont work out it could have negative effects on the head.

I will do 50 miles a week and make sure I have an easy day or rest before a speed session. I used to run to many miles the day before a speed session and totally mess that up the following day.

Also plan is to do some hill work and fartlek which i have never done.

Anyone any advise on nutrition in simple terms I would appreciate. I am constantly stuffing my mouth and know if i got rid of ibs I would be quicker.

village runner · 16-05-2009 09:56AM

asimonov wrote: »

Best of luck VR.

Thanks for the best wishes.

Last weeks training was my hardest to date. Had to get the cigs out of the system

sat 10 miles at 8 min mile
sun 8.5 miles at 8 min mile
monday 9 miles( 3 miles at 6.50, 3 miles at 6.25, 3 miles at 6.10)
tuesday 5 miles at 9 min miles
wednesday 6 mile race 37.51. Tired after monday.
Thursday 7.5 miles at 8 min mile
friday 12 x 400m 1.19 each 400m with last one in 1.16. 1 mile warm up and 3.5 mile warm down
Today a 10 min swim with a relaxing jacuzzi. Well deserved if i may so myself.

Woddle · 16-05-2009 10:14AM

Best of luck, it looks like the ART forum will be well represented in Berlin.

TheRoadRunner · 16-05-2009 12:30PM

village runner wrote: »

I normally run a few 20 milers very early in the schedule(I ran a 19 miler christmas day before the dinner and couldnt eat it cos my stomach wasnt great after it) But I am always nervous of getting injured so I get two long ones done early so if i lose a few weeks I havent lost out.

Well done on giving up the cigies. Personally I wouldn't run the 20's early in the schedule. I would slowly build up to them. I would think that running the 20s without a slow build up to it could result in injury itself.

village runner wrote: »

I might do 1 twenty miler at marathon pace but depends how i feel as if it dont work out it could have negative effects on the head.

I would definitely not do this. Maybe do 10 at 8 min pace then drop down to 10 at marathon pace (6.54). If you are able to pick up your pace as described above it's a real confidence booster.

Best of luck anyway and if you want to stay injury free don't forget the one day hard one day easy approach.

village runner · 16-05-2009 01:06PM

TheRoadRunner wrote: »

Well done on giving up the cigies. Personally I wouldn't run the 20's early in the schedule. I would slowly build up to them. I would think that running the 20s without a slow build up to it could result in injury itself.

I have a great base all year round so feel i am only 2 weeks away from doing a 20 miler at any time. would you still not advise it ? What if you get injured for 3 weeks when you are due to do your long ones ??

I would definitely not do this. Maybe do 10 at 8 min pace then drop down to 10 at marathon pace (6.54). If you are able to pick up your pace as described above it's a real confidence booster.

Point taken on that. You are probaly right. 4.15 km

Best of luck anyway and if you want to stay injury free don't forget the one day hard one day easy approach.

Thats the one thing I swear by. Make sure I am fresh for the speed sessions.

Keep the advice coming.

village runner · 16-05-2009 01:07PM

Woddle wrote: »

Best of luck, it looks like the ART forum will be well represented in Berlin.

What you mean by ART ???

kennyb3 · 16-05-2009 01:12PM

village runner wrote: »

What you mean by ART ???

athletics, running and triathlon forum

Woddle · 16-05-2009 01:13PM

village runner wrote: »

What you mean by ART ???

Athletics/running/triathlon

Woddle · 16-05-2009 01:14PM

village runner wrote: »

What you mean by ART ???

sorry double post

TheRoadRunner · 16-05-2009 01:21PM

ART is short for athletics/running/triathlon !

On running the 20 milers early I still wouldn't advise it. I could probably go and run 20 miles myself in a short period of time but I don't think it benefits you. Also for me the 20 mile runs are the one that cause injury. The last 2 marathons I have trained for I probably ran too many 18+ mile runs. I am still nursing the injury from my last marathon so be sensible.

I personally think you get more benefit building up to it. I.e 2 weeks doing 14 miles, 2 weeks doing 16 miles, 2 weeks doing 18 etc. Obviously In between these you may decide to do a shorter run at the weekend to help recovery.

You need to be injury free and confident on the start line. To help confidence it helps if you have ran your last 20 mile run 3-4 weeks before the big day and not on week 3 or 4. Just my opinion, when it comes to marathon running I'm not an expert by any means though (2 recent injuries can attest to that)

Sosa · 16-05-2009 01:44PM

village runner wrote: »

I have decided to start a thread. Ike is getting on to me for ages. I am heading to Berlin in September. Having running 4 marathon since I took up running just over 2 years ago.
I have a PB of 3.04 in Rotterdam this year but I have alot of work to do to break the 3 hours.
My diet is shocking since Rotterdam(6 weeks ago) and have a tendancy of putting up weight.
I never thought I was that heavy so when I was 17st 4ibs in November 2006 on a weight watxhers scale i couldnt believe it. I decided to take it up and havent stopped since.

PBs include
5 mile 29.34
10km 37.52
10 mile 62.32

I ran paris over 15st in apr last year in 3.24
I am now under the 14st but have to get to 13st to break the 3 hours.
A stricter diet and more speedwork are the call of the day.

Best of luck with it,village runner...your 5m and 10k times are around 30s better than me but your 10m is 2 mins better...so you are certainly right to aim for the sub 3...the faster you can do the longer ones are the best indicator on marathon pace ( i think )...good luck and i will be keeping tabs on you to see how you are doing.

village runner · 16-05-2009 03:42PM

Sosa wrote: »

Best of luck with it,village runner...your 5m and 10k times are around 30s better than me but your 10m is 2 mins better...so you are certainly right to aim for the sub 3...the faster you can do the longer ones are the best indicator on marathon pace ( i think )...good luck and i will be keeping tabs on you to see how you are doing.

Heading to Villiarstown tomorrow but a tempo run. Hope to go around in 65. Putting more emphasis on hte track this time. Need to improve 10km times. They say you should break 38 min to have a go at 3 hours. I think its closer to 36.30

Will you go youghal nxt sunday ? Great course. Very fast course and plenty of grub after it. Park at the finish and jog up to the start.
I aint at those times at this moment but in a month I hope to be back there.
There is a 3 mile race in kk on friday at Woodies DIY at 7pm. I will do both. I wont do great times but I want a few races to sharpen myself up.

village runner · 16-05-2009 03:56PM

TheRoadRunner wrote: »

ART is short for athletics/running/triathlon !

On running the 20 milers early I still wouldn't advise it. I could probably go and run 20 miles myself in a short period of time but I don't think it benefits you. Also for me the 20 mile runs are the one that cause injury. The last 2 marathons I have trained for I probably ran too many 18+ mile runs. I am still nursing the injury from my last marathon so be sensible.

I personally think you get more benefit building up to it. I.e 2 weeks doing 14 miles, 2 weeks doing 16 miles, 2 weeks doing 18 etc. Obviously In between these you may decide to do a shorter run at the weekend to help recovery.

You need to be injury free and confident on the start line. To help confidence it helps if you have ran your last 20 mile run 3-4 weeks before the big day and not on week 3 or 4. Just my opinion, when it comes to marathon running I'm not an expert by any means though (2 recent injuries can attest to that)

I might do the training schedule on the lucozade supersix for sub 3.
Do you recommend a track session every week ??
12 x 400 or 8 x 600 etc.............
What pace should you run at ? i was thinking 3km pace

village runner · 17-05-2009 04:26PM

Went to Villiarstown today. Tough ten miler but no as hard as my time stated.
Finished in 65.23 which was nearly 3 min off my ballycotton time.
I trained really hard all week and done a really tough interval friday so I was shattered early. Enjoyed it though and I love having to struggle early in the race and battle all the way. Makes my head stronger.

village runner · 18-05-2009 11:10PM

8.3 miles today at 8.10 a mile and it felt tough. Went with Ike and he picked up the pace with 1.5 miles to go knowing I was dead on my feet. Normally no matter how tired i was i would go with him but with interval tomorrow i held back. Todays effort was tough.

Tonight I went to the gym and did 30 minutes core and weights. Anything to get out of the house.

village runner · 19-05-2009 08:27PM

did 8 x 400 today.
Made the mistake of doing the first one too hard in 1.15. Meant to run them in 1.19. The lad i did it with was wrecked after 6 so doing 2 more was tough although he did join me for the last one but stayed behind.
1 mile warm up and 2 mile cool down.

After sunday I was very surprised i was able for 8 as I wasnt going to do it. Run hard again thursday and race in youghal sunday. There is a race in KK friday but i will jog around it.

village runner · 20-05-2009 09:07PM

Handy 7 miles at 8 min mile pace today in the gym. Tempo tomorrow so wanted to stay fresh.
30 min weights and core work.

village runner · 21-05-2009 09:57PM

the one I love to hate. The tempo. My training partners leg hurt so i said we woulod do it in the gym but no, the bugger wanted to go out side.
~Did 5.5 miles at 6.19 a mile so was happish with that. It felt every bit of it. I hate thinking about it but once it starts i enjoy it. Great to have a lad with me although he normally just lets me dictate the pace which i hate as when you are tired you cant push on. So when he picked it up today i went along for the ride.
Easy day tomorrow and a swim on sat which i class as a day off as my swimming aint great

village runner · 24-05-2009 08:39PM

Friday
Jogged around a 3 mile race at 7.35 a mile and did a 3 mile slow run after it.

Sat
Easy weights, press up etc.
I want to get more muscle to increase my metalbolism.

Sunday
After 3.5 hours sleep as i aint home sat nights till after 4 i went to youghal to do the 10km Emer Casey run for my 3rd year. Such is life.
Went to youghal. After my hardest ever two weeks training i wasnt that confident of a good time. Thinking more of a tempo run. That was till I seen Sonia o sullivan at the start line. All of a sudden i was not tired anymore. After going thru the first two miles in 5.41 each i felt that I would blow up. I found myself moving on in the 3rd mile. Went thru the 5 miles in 30 min flat and on course for a pb by 30 odd secons. But I knew i had a long drag and against a stiff wind the 6th mile wasnt pretty. 6.30 it took in the end which left me dead on my feet. A knee a 100 metres downhill stretch might get the legs going again. As I was 100 metres away i could see the clock. My pb was 37.52 and I went thru in 37.50 according to results although my watch said 37.47. A PB no matter what.
After 3 races and four more speed sessions it was my hardest ever 14 days training. The cigarettes seem a distant memory although only 15 days so no point is getting cocky.
This week its 12 x 400 tuesday and 6 mile tempo thursday.

Sosa · 24-05-2009 08:47PM

Great time village runner ...i'm like a dog i could not go...i will be there next year.

37:50 is a great time..especially after your hard training and 3.5hrs sleep...i could not even function with anything less than 7.

Roll on Portlaw ...

You were saying that you did the first 2 quick and thought you would blow up...i like to go out hard and try keep it going and if i cant do that at least i have a few seconds in the bank to fall back on.

village runner · 24-05-2009 08:55PM

Sosa wrote: »

Great time village runner ...i'm like a dog i could not go...i will be there next year.

37:50 is a great time..especially after your hard training and 3.5hrs sleep...i could not even function with anything less than 7.

Roll on Portlaw ...

You were saying that you did the first 2 quick and thought you would blow up...i like to go out hard and try keep it going and if i cant do that at least i have a few seconds in the bank to fall back on.

Depending on work i still might make friday. I will cut thursday session if ii do. If it was a longer race maybe the lack of sleep might be a hindrance.

I never went out that hard before. Maybe its something i might play around with.
If I am going friday i will let you know.

Sosa · 24-05-2009 09:12PM

village runner wrote: »

Depending on work i still might make friday. I will cut thursday session if ii do. If it was a longer race maybe the lack of sleep might be a hindrance.

I never went out that hard before. Maybe its something i might play around with.
If I am going friday i will let you know.

Yeah,let me know...
are the results up on any site yet ?

Abhainn · 25-05-2009 09:45AM

Just catching up on your log village runner.
Congrats on your PB which after the lack of sleep which isn't easy I can tell you.
You seem to be coming along nicely and on track for Berlin. But your long runs will be the key as you know..
I'm not sure about a track session every week. Personnally I try and alternate track / tempo sessions each week. I found also by varing the track distances to 8 x 800m or 6 x 1k is beneficial
How is your weight coming along?

Gringo78 · 25-05-2009 10:08AM

village runner wrote: »

My pb was 37.52 and I went thru in 37.50 according to results although my watch said 37.47. A PB no matter what.

Well done, great time, the opportunity of beating Sonia obviously did the trick and you beat her well!

asimonov · 25-05-2009 10:20AM

well done VR, a good run so early on in training, good work on keeping off the fags too.

village runner · 26-05-2009 10:35PM

Abhainn wrote: »

Just catching up on your log village runner.
Congrats on your PB which after the lack of sleep which isn't easy I can tell you.
You seem to be coming along nicely and on track for Berlin. But your long runs will be the key as you know..
I'm not sure about a track session every week. Personnally I try and alternate track / tempo sessions each week. I found also by varing the track distances to 8 x 800m or 6 x 1k is beneficial
How is your weight coming along?

Was delighted as i did not think i was in that shape. I need to get faster and the speedwork with raise my heartrate fro the day after a good session. Decided to change around my training.
Will only do one lunch time session a tempo every week. Also i will now train mostly in hte night time. My reasoning for this is that I eat crap all night which is wrecking my head at the moment. I train really hard and its a waste. I started a food log today.
I hope to do a tempo every week and hill/track session the other week.

the weight is 13st 12ibs which was the reasoning that I did not think i was in great shape. I have a half marathon in 3 weeks time and i hope to shed 6 ibs by then, but talk is cheap aint it.
No desire to have a ciggie but am coughing quiet but it did not affect my running.

Sub 3 in Berlin ??

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