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Tie Your Runner Down - A Log

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Comments

  • #332
    Slogger Jogger
    Registered Users, Registered Users 2 Posts: 5,441 ✭✭✭Slogger Jogger


    Well done on the sub 40 PB. A great feeling.


  • #333
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Yep brilliant run, sorry for the water :D just mad jealous


  • #334
    tisnotover
    Registered Users, Registered Users 2 Posts: 1,659 ✭✭✭tisnotover


    brilliant running, well done!

    I would say go and have a few beers to celebrate joining the sub-40 club, but miten't be the best idea with a 17miler tomorrow!!:rolleyes:


  • #335
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,093 ✭✭✭BeepBeep67


    Nice steady race y'day and a suberb PB - well done.


  • #336
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 12/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 8m | ? |
    Tuesday| 8 x 800 intervals | (3.06 avg pace) with 90 secs rest | 8m total / AM: Weights / Core
    Wednesday| 4(T) |8.41 pace |
    Thursday| I'll be hungover ;) | I was, horifically at that! |
    Friday| REST | laziness |
    Saturday | BHAA Pearl Izumi 10k (4.5m cd @ 8.15 pace) | 39.33 PB
    Sunday| 16m | 8.07 | TOTAL 47m


    ^thanks for the comments lads, very happy that I reaped the rewards of some goood training.

    A nice 16m this morning, around Howth so the hills were in play again. Made the mistake of eating a big brekkie to early before heading out so this was sloshing about for the whole run. Still, we were happy with the pace considering the last 2 weeks training especially. Met lots of Shamrocks at the summit shop, was nice to stop and chat for a bit.
    Mileage slightly low for the week but considering the quality involved I'm delighted with it.


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  • #337
    stmochtas
    Registered Users, Registered Users 2 Posts: 972 ✭✭✭stmochtas


    Well done yesterday B. You deserve it with the work you have done.


  • #338
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 13/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 4m | easy |
    Tuesday| 10 x 800 intervals - 9m total | |
    Wednesday| 8m | |
    Thursday| | 5m |
    Friday| 12m | |
    Saturday | 4m |
    Sunday| 17m (with 14m @ PMP :eek:) | |TOTAL 59


    Easy 4m this morning, I'm pretty sure if I could stop and lay on the ground anywhere, I would have been asleep within 15 secs! Still, good to get the cobwebs blown off.

    Tough week ahead, hope I'm not overcooking it in advance of the Half Marathon in the Park...although looking at the sched next week looks pretty easy in comparison, so I should be fine.


  • #339
    Sosa
    Registered Users, Registered Users 2 Posts: 3,209 ✭✭✭Sosa


    Congrats on the PB Christeb....big milestone to get under the 40 mins for 10k.


  • #340
    asimonov
    Closed Accounts Posts: 1,378 ✭✭✭asimonov


    Sosa wrote: »
    Congrats on the PB Christeb....big milestone to get under the 40 mins for 10k.

    +1, well done - especially considering your training is not speed focused...makes you think what you'd be capable of if you did a straight 10K programme.


  • #341
    figs
    Registered Users, Registered Users 2 Posts: 610 ✭✭✭figs


    Just catching up now... great running on the 10k. Fantastic time! I've a feeling you're going to kick my ass in the half!! :D


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  • #342
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    figs wrote: »
    Just catching up now... great running on the 10k. Fantastic time! I've a feeling you're going to kick my ass in the half!! :D

    Thanks figs - your reign of terror is coming to an end I hope!
    asimonov wrote: »
    +1, well done - especially considering your training is not speed focused...makes you think what you'd be capable of if you did a straight 10K programme.

    Cheers - I think this is where my more immediate future lies after Dublin (and hopefully Boston in April!)
    Sosa wrote: »
    Congrats on the PB Christeb....big milestone to get under the 40 mins for 10k.

    Thanks, I was glowing all weekend after joining the club!


  • #343
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 13/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 4m | easy |
    Tuesday|6 x 800 intervals (2.50 rest) - 7m total | 2.57 avg per 800 | AM weights / core
    Wednesday| 8m | |
    Thursday| | 5m |
    Friday| 12m | |
    Saturday | 4m |
    Sunday| 17m (with 14m @ PMP :eek:) | |TOTAL 59


    Good intervals session. Called it a day after 6 though, my stomach was in bad shape and I have a bit of a cold, didn't want to overdo it. Very happy with the pace though, felt I could have completed the Yasso session at <3.00 avg, this will have to wait for another day though! Got a mini weights / core session in this morning also.


  • #344
    tisnotover
    Registered Users, Registered Users 2 Posts: 1,659 ✭✭✭tisnotover


    real decent session there, well done!


  • #345
    MCOS
    Closed Accounts Posts: 2,051 ✭✭✭MCOS


    Congrats on the sub 40, all going well for you. 17 this weekend will be a good sign you are in shape for the Marathon pace


  • #346
    rigal
    Registered Users, Registered Users 2 Posts: 1,032 ✭✭✭rigal


    christeb wrote: »
    Very happy with the pace though, felt I could have completed the Yasso session at <3.00 avg, this will have to wait for another day though!

    Just googled Yasso there! Have you done them before? I wonder how accurate they are in predicting actual marathon times.


  • #347
    Sosa
    Registered Users, Registered Users 2 Posts: 3,209 ✭✭✭Sosa


    no idea what part of the country your in Christeb,but there is a half in Kilkenny Sunday morning.
    I have 14 @ MP to do also this w/w...im travelling to KK to do it,much easier to do it as part of a race


  • #348
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    MCOS wrote: »
    Congrats on the sub 40, all going well for you. 17 this weekend will be a good sign you are in shape for the Marathon pace

    Exactly - feeling pretty good so I'm optimistic.
    rigal wrote: »
    Just googled Yasso there! Have you done them before? I wonder how accurate they are in predicting actual marathon times.

    Haven't done the full 10 x 800, got up to 8 (with less rest time) last week. Plan is to attack them once or x2 in the weeks leading up, with the last session ca. 13-14 days pre-DCM. It'll be interesting to see if they're accurate. In my case I think I have more speed than stamina, but continued good training should iron that out.
    Sosa wrote: »
    no idea what part of the country your in Christeb,but there is a half in Kilkenny Sunday morning.
    I have 14 @ MP to do also this w/w...im travelling to KK to do it,much easier to do it as part of a race

    In NE Dublin, it's prob a bit too far to travel for a training run. I'll be doing these with my training partner anyway, so there's some support there if either of us is slacking!


  • #349
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 13/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 4m | easy |
    Tuesday|6 x 800 intervals (2.50 rest) - 7m total | 2.57 avg per 800 | AM weights / core
    Wednesday| 7.5m | 8.14 | HR 134
    Thursday| | 5m |
    Friday| 12m | |
    Saturday | 4m |
    Sunday| 17m (with 14m @ PMP :eek:) | |TOTAL 59


    Crap run this evening, stomach was still feeling pretty upset. Had the sniffles all day, I think they're taking the edge off my running too.
    Training partner has a chest infection, if he can't do Sunday I'm thinking of taking Sosa up on his offer of doing the half marathon in KK @ PMP, as I don't think I'd get through it solo....


  • #350
    figs
    Registered Users, Registered Users 2 Posts: 610 ✭✭✭figs


    christeb wrote: »
    Training partner has a chest infection, if he can't do Sunday I'm thinking of taking Sosa up on his offer of doing the half marathon in KK @ PMP, as I don't think I'd get through it solo....

    If you want to keep it in Dublin, I'm planning a 20 miler over the weekend, about the same pace... maybe just slightly slower than you! :D


  • #351
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    figs wrote: »
    If you want to keep it in Dublin, I'm planning a 20 miler over the weekend, about the same pace... maybe just slightly slower than you! :D

    Hey figs, the 17m w/ 14 @ PMP (7.15 pace :)) is quite a key sesh in the schedule so want to make sure I do it at the proper pace. If you want to up the pace and drop the distance slightly (I know you'ree well able to keep up with me!) let me know


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  • #352
    figs
    Registered Users, Registered Users 2 Posts: 610 ✭✭✭figs


    christeb wrote: »
    Hey figs, the 17m w/ 14 @ PMP (7.15 pace :)) is quite a key sesh in the schedule so want to make sure I do it at the proper pace. If you want to up the pace and drop the distance slightly (I know you'ree well able to keep up with me!) let me know

    Yup, I'm on for that. Pace shouldn't be too much of a problem. Let me know what route you're thinking of.

    Last week did Sutton Cross / Portmarnock / Malahide return route which was about 15 miles and was a nice route. Reckon starting from Howth / Raheney would add the extra couple of miles.


  • #353
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    figs wrote: »
    Yup, I'm on for that. Pace shouldn't be too much of a problem. Let me know what route you're thinking of.

    Last week did Sutton Cross / Portmarnock / Malahide return route which was about 15 miles and was a nice route. Reckon starting from Howth / Raheney would add the extra couple of miles.

    Sounds good, I'll figure out a flat route and send you a text. Thinking ca. 0830 Sunday morning?


  • #354
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 13/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 4m | easy |
    Tuesday|6 x 800 intervals (2.50 rest) - 7m total | 2.57 avg per 800 | AM weights / core
    Wednesday| 7.5m | 8.14 | HR 134
    Thursday| 4.5m | 8.16 | HR 130. AM: weights / core
    Friday| 12m | |
    Saturday | 4m |
    Sunday| 17m (with 14m @ PMP :eek:) | |TOTAL 59


    Nice run this evening, was going at a good pace but then met up with a couple of the older Raheny lads. 1 of which has done 18 marathons this year, and is doing 2 more this weekend! Some great stories, very enjoyable. Mini weights / core session this morning also.


  • #355
    figs
    Registered Users, Registered Users 2 Posts: 610 ✭✭✭figs


    christeb wrote: »
    Sounds good, I'll figure out a flat route and send you a text. Thinking ca. 0830 Sunday morning?

    PM'ed you.


  • #356
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 13/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 4m | easy |
    Tuesday|6 x 800 intervals (2.50 rest) - 7m total | 2.57 avg per 800 | AM weights / core
    Wednesday| 7.5m | 8.14 | HR 134
    Thursday| 4.5m | 8.16 | HR 130. AM: weights / core
    Friday| 12m | 8.03 | HR 141 Garmin
    Saturday | 4m |
    Sunday| 17m (with 14m @ PMP :eek:) | |TOTAL 59


    12m inc. 2 loops of St Anne's Park and a loop of Bull Island w/ Greg. Good run, had a pretty bad patch from 3-6m but I got through it. Feeling pretty tired in general, we're both getting to the stage where we're looking forward to the taper. Just 3 and a bit hard weeks left!


  • #357
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 13/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 4m | easy |
    Tuesday|6 x 800 intervals (2.50 rest) - 7m total | 2.57 avg per 800 | AM weights / core
    Wednesday| 7.5m | 8.14 | HR 134
    Thursday| 4.5m | 8.16 | HR 130. AM: weights / core
    Friday| 12m | 8.03 | HR 141 Garmin
    Saturday | REST |
    Sunday| 17m (w/ 12m + 1m @ PMP) | 13m @ 7.19 pace | HR 153
    TOTAL 52


    Tough one this morning. Was going well enough up to 8 of the PMP miles, I had downed a gel and my stomach was cramping. I let my training buddy go and got to 10 PMP miles, waited for him at the turn. On the way back I got to 12 PMP miles and took a mile break, with the final mile @ PMP before the warm down. Messy enough but overall a good session. My diet was horrific yesterday and I ate a large breakfast too late this morning, both of these things definitely contributed this morning. Confidence is only 90% going into next weekends Half, it'll be interesting if I can pull a <90min out of the bag....
    HR was ca. 158 for the PMP miles, which is a respectable HR to hold throughout the Mara I think. I also ran in my Nike Marathoners, I'm just not fast or efficient enough for them over 26.2m so I'll put them on the shelf for the rest of the schedule.

    Overall a really good week - some decent quality interspersed in there...


  • #358
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 14/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 4m | ca. 8.00 | AM: weights / core
    Tuesday|8 x 800 intervals (2.00 rest) - 8m total | |
    Wednesday| 8m | |
    Thursday| 5m | |
    Friday| REST | |
    Saturday | 13.1m Race |:cool: sub 90 :cool:
    Sunday| 17m (w/ 12m + 1m @ PMP) | 13m @ 7.19 pace | HR 153
    TOTAL 52


    Week 14, only 3 tough weeks left.....
    4m easy this evening. Core / weights this morning - Lou Reed's 'Rock n Roll Animal' on the vinyl, a rare '66 live album. Intense stuff for @ 6.30am!


  • #359
    Peckham
    Registered Users, Registered Users 2 Posts: 3,592 ✭✭✭Peckham


    christeb wrote: »
    Confidence is only 90% going into next weekends Half, it'll be interesting if I can pull a <90min out of the bag....

    Wouldn't be worrying if I were you. You're in fantastic shape, and no reason to doubt yourself.

    Sub-90 on Saturday should easily be in your sights. Am happy to race with you if you want a hand with the pace.


  • #360
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Week 14/18 DCM Plan
    Day| Session | Pace | Comments
    Monday| 4m | ca. 8.00 | AM: weights / core[/B]
    Tuesday|8 x 800 intervals (2.00 rest) - 8m total | avg 2.57 per 800. AM: weight / core |
    Wednesday| 8m easy | |
    Thursday| 5m easy | |
    Friday| REST | |
    Saturday | 13.1m Race |:cool: sub 90 :cool:
    Sunday| 14m | |
    TOTAL 52


    Intervals tonight went well, had the wind at my back for the odd ones, was down under 5.20 pace starting off! 1.5m wu / 2.5m cd. Happy with the pace with 120 secs rest, the last one into the wind was a toughie!
    Got a weights / core session in this morning, "Love Over Gold" by Dire Straits was on the vinyl, didn't even get through side 1, it's going back to the bottom of the pile!


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  • #361
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Peckham wrote: »
    Wouldn't be worrying if I were you. You're in fantastic shape, and no reason to doubt yourself.

    Sub-90 on Saturday should easily be in your sights. Am happy to race with you if you want a hand with the pace.

    Thanks Peckham. I should be fine for pacing, my training partner will be pushing me (and vice versa I hope!), so I'll let you run your own race - closer to 85 I'm sure :)


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