The LONG LONG road to Rotterdam

asimonov · 10-12-2009 09:28PM

you need to find one that's local to you or your place of work - so maybe if you post in the main forum someone might recommend someone. Prices depends on who and what and where, i'd guess from €20 for a basic rubdown if you go regularly to €35 or more for specific work..

Pisco Sour · 12-12-2009 08:05PM

Well its been 4 days since my last run and my foot is recovering well which is great news. I'm still going to wait until the middle of next week to run again to give it a chance to recover fully.

theboyblunder · 12-12-2009 08:41PM

interesting read mr number. hope your injury clears up soon!

I know you have been getting advice to up the no. of times a week that you run, and to be fair that is what most sources seem to recommend.

I ran my first DCM in 08 on a strict plan of three times a week. Trained for about 7 months (more or less from scratch) and finished in 3.30. Im running more times a week than that now, but then it was all my legs could handle so I say stick to your plan. If you havent seen it already would recommend a look at this

http://www.runnersworld.com/article/0,7120,s6-238-244--8257-1-1X2X3X4X5X6-7,00.html

I followed it more in spirit than as a rule but found it useful.

Good luck!

Pisco Sour · 12-12-2009 09:22PM

Thanks Boyblunder. I agree that one should run an amount they feel comfortable with. I'm happy with 3 times a week and I'm going to stick with that level of frequency throughout my training.

Pisco Sour · 15-12-2009 09:56PM

So I ended up taking a full 7 days off training and started back this evening and ran 3.9 miles in 28mins 51secs at a reasonably comfortable pace. The rest seems to have done good thing to my speed

The injury has almost fully cleared. Still a very light niggle when I turn right (not left though) but nothing worth thinking about too much.

For the next few weeks I'm going to train on an ad-hoc basis rather than strictly 3 times a week, as it would be impossible to stick to a timetable this time of year with so many social events etc. I hope to get one 12 mile LSR in over the next few weeks but besides that it will just be 4 milers.

Todays run takes me over the 100 mile mark in training. The first milestone reached.

Woddle · 15-12-2009 11:36PM

04072511 wrote: »

Todays run takes me over the 100 mile mark in training. The first milestone reached.

Congrats and we all start at zero on 2010 so be sure to sign up for the 2010 1000 mile challenge

Pisco Sour · 15-12-2009 11:47PM

Woddle wrote: »

Congrats and we all start at zero on 2010 so be sure to sign up for the 2010 1000 mile challenge

I actually tried a few weeks ago to put myself into that list but ended up making a balls of it. I completely messed up the formatting when posting so just deleted it.

In any case I'm at around 230 miles for the year. 130 miles had been done from February to End of May and September/October, and now 100 miles since starting marathon training late October.

Pisco Sour · 20-12-2009 03:57PM

Went for an easy 5 mile run today in Marlay Park. Covered the distance in 40 mins 52 secs. It was actually the first time during my training so far that I ran the night after being on the town, although I didnt drink too much last night.

Pisco Sour · 24-12-2009 03:14PM

Well I havent been able to get out running since last Sunday due to the ridiculous icy conditions :mad: Its getting very frustrating at this stage. Hopefully it will be gone by St Stephens Day so I can go for a run then, but I'm worried that this weather will linger on for a good while.

I'm considering swallowing my pride and going for a run on a threadmill if things dont improve. I'm not a member of a gym so can anybody suggest a gym in the Rathfarnham/ terenure/ dundrum area that would be open on St Stephens Day?

I HATE threadmills but it would be better than sitting around on the couch waiting for the weather to improve. So frustrating.

Also this week I got the news that I'm being relocated to a different department at work, and i'll be much busier from now on, especially from Jan-April. 9am to 10pm days will be quite common

So I've no idea how I'll structure my training around that. 1 long run at weekends and 1 short run during the week may be all I'll be able to do during busy season.

Pisco Sour · 26-12-2009 07:48PM

At last I got out for a run. Covered 7.3 miles in 60 minutes 10 seconds. Pleased to get some good miles in after the Ice break. I think we are due some more horrific weather over the next few days!!

Pisco Sour · 29-12-2009 04:07PM

Was hoping to get in a 12-13 mile LSR today and the weather conditions seemed fine. From looking out the window the ground looked wet with no ice. Frustratingly however my right leg still feels rather stiff from my run 3 days ago, so I decided to listen to my body and give it an extra day's rest. Now I can only hope that the weather stays kind for tomorrow!

Pisco Sour · 30-12-2009 05:05PM

I got out for a 13.35 mile LSR, the longest run I have ever done in my entire life. Completed it in 2hrs 00mins 28secs. What a ridiculous day to pick to do so. Freezing cold, horrific winds, non stop rain and unavoidable puddles everywhere. After 6 miles I just stayed in the area's that were sheltered as much as possible in Marlay Park. Went back and forth from the entrance to the tennis courts over and over. Boring as hell, but anything to minimise the pain that I was enduring for the first 6 miles!

Took me ages to heat up after this run. Its probably not worth it! What was I thinking!!

So this run takes my Marathon training mile tally to 125.85 miles.

As its the end of the year I might aswell do a little analysis of 2009:

Total Miles - Run: 258.3 miles
Total Miles - Bike: 123.3 miles
Total Miles - Swim: 2.625 miles

5K PB - 21:02 - Rathfarnham Oct 09
10K PB - 45:32 - Crookstown Nov 09
Half Marathon PB - 1hr 49:06 - Wexford Apr 09

Triathy Olympic Triathlon - 3hrs 45mins (albeit with a hybrid bike

)

donothoponpop · 30-12-2009 05:32PM

04072511 wrote: »

I got out for a 13.35 mile LSR, the longest run I have ever done in my entire life. Completed it in 2hrs 00mins 28secs. What a ridiculous day to pick to do so. Freezing cold, horrific winds, non stop rain and unavoidable puddles everywhere. After 6 miles I just stayed in the area's that were sheltered as much as possible in Marlay Park. Went back and forth from the entrance to the tennis courts over and over. Boring as hell, but anything to minimise the pain that I was enduring for the first 6 miles!

Well done. These are the sort of difficult runs, on difficult days, that will stand you in good stead. Anyone doing a Spring Marathon has to expect tough weather, and get out in it. Keep this up, you'll make your road to a good Rotterdam a lot shorter.

Pisco Sour · 30-12-2009 07:55PM

donothoponpop wrote: »

Well done. These are the sort of difficult runs, on difficult days, that will stand you in good stead. Anyone doing a Spring Marathon has to expect tough weather, and get out in it. Keep this up, you'll make your road to a good Rotterdam a lot shorter.

Thanks donothoponpop. It certainly wasnt a huge amount of fun, but I'm glad now that I went out and can enjoy some guilt free pints as a result.

Not only did I get some good Marathon training in today, but I also got to work a lot on my Triple Jump. There was a lot of hopping, stepping and jumping over puddles today

.

Pisco Sour · 03-01-2010 02:05PM

I had hoped to run 4.15 miles today to take my total up to 130 miles, but the paths are like an Olympic Speed Skating track. I suppose I could run on the grass up in the park but even getting up there would be a monumental effort. So the immediate plan is to run about 4 miles on the dreadmill on monday and again on Wednesday. The definition of boredom!

Pisco Sour · 05-01-2010 09:37PM

Went to the gym today for the first time in over 3 years! Went for a 5 mile run on the threadmill. I set it to 7.5 with a 1.0 incline so I was running at 8 minutes per mile. So a good 40 minute run. But that really was pushing my mental limits. Its painfully boring, and I havent sweat so hard running in so long. I'm not used to indoor running at all. Mentally and physically a 5 mile run on a threadmill is harder than a 5 mile run outdoors. No doubt about that!

Pisco Sour · 08-01-2010 08:15PM

Back to the gym for another 4.15 miles on the threadmill. Incline 1.0, and pace started at 7.5 (8 minutes per mile) and gradually increased it to 8.3 (7.13 minutes per mile) and then slowed back down to 7.5. Ran it in 31mins 50secs.

Total miles to date: 135.00
Longest run to date: 13.35

Pisco Sour · 12-01-2010 09:39PM

Back for another 5 miles of treadmill banter. Ran at 7.5 for the first 3.3 miles and then ran the rest in 7.0 as was feeling a bit tired. The treadmill is pretty draining stuff! For the first 0.67 miles I was running on 0.0 incline until I realised this error and promptly adjusted it to 1.0 for the rest of the run, but I think I'll let that slide and count it as 5 miles anyway!

I have a very mild case of shin splints in my left leg. Perhaps its been caused by the treadmill running recently, but more than likely its to do with how my foot makes contact with the ground, as I've a very flat foot. What I'm planning to do in future is get those heat and ice packs and heat it for 15 minutes before my run and then ice it for 15 minutes after my run. If it gets any worse then perhaps I'll have to look at getting temporary foot arch support thingys to put on the bottom of my insole. Its no big deal at the moment and isnt affecting my running, but I dont want to take any chances as theres a lot of long runs still to come and I dont want it to get worse.

Off on holidays on thursday until sunday (a.k.a 3 day piss-up) so I dont plan on running until next monday so 6 days off for my body to rest, and hopefully come next monday that bloody ice and snow will be gone for good!

Pisco Sour · 18-01-2010 09:22PM

Went for a 3.25 mile run this evening in a speedy 22:58. Amazingly this has been my first outdoor run of 2010! Delighted to see the back of the snow and ice. Hope to do a 15 miler this weekend.

Pisco Sour · 20-01-2010 08:02PM

Went for another 3.25 mile run tonight. This time marginally slower in a time of 23:05. However I did get a 2 minute rest in the middle of my run, due to the fact that after 4 minutes of my run I discovered that I stupidly forgot to stretch beforehand, so I stopped the watch and stretched. I think I was so caught up in the novelty of using a heat pack on my leg before my run that I forgot to do the basic preparation - stretch!! Silly me

Pisco Sour · 23-01-2010 02:50PM

Am delighted with todays run

. I ran 16.25 miles in 2hrs 27mins 16secs. Thats just under 9:04 minutes per mile pace. I had originally planned to run just 15 miles but I felt great during the run so I revised my goal. I found the last 3 miles pretty tough though! I developed a blister (at least thats what I think it is) towards the right side of my left foot after about 13 miles, and it was quite uncomfortable for the last 3 miles. I dont know what caused it. Perhaps its my running shoes! They are approaching 300 miles now, perhaps its time for a new pair!

Magnificent conditions for running. Very pleasent indeed.

Marathon Training summary:

Total Miles to date: 162.75 miles
Longest run: 16.25 miles

misty floyd · 23-01-2010 03:35PM

Well done #. That 'furthest I've ever run' most weeks on the run up to the first marathon is a great feeling.

I was getting the odd blisters after long runs but that went away. My feet toughened up I think but I know I didn't change my shoes. When I get new runners, I get the odd nick on my foot.

The short road to Rotterdam....not long now! I'm looking forward anyway.

Pisco Sour · 24-01-2010 02:29AM

misty floyd wrote: »

Well done #. That 'furthest I've ever run' most weeks on the run up to the first marathon is a great feeling.

I was getting the odd blisters after long runs but that went away. My feet toughened up I think but I know I didn't change my shoes. When I get new runners, I get the odd nick on my foot.

The short road to Rotterdam....not long now! I'm looking forward anyway.

Thanks misty floyd. I think I need to change the runners though. They have 295 miles in them now. By the time I get to the marathon they would be well over 400 miles and will just call me hassle. I'll get the exact same type of running shoes. Surely that wouldnt cause any problems??

misty floyd · 24-01-2010 09:50AM

04072511 wrote: »

I'll get the exact same type of running shoes. Surely that wouldnt cause any problems??

Tried and trusted I suppose....not a bad thing. I bought 3 pairs of NB in a row as I didn't have much issues with blisters apart from when they were brand new. I fancied a change so went for Asics Nimbus 10's and after 3 or 4 runs, they blistered me on each run. I put them back in the wardrobe for about 10 months and took them out a few weeks ago for 'one last try'. They are grand...no issues. I'm waffling here but my point is after lots of miles, my feet have toughened (spelling?) up. Everyone is different though.

Pisco Sour · 29-01-2010 08:12PM

Ran 3.25 miles in 23mins 22secs. It was my first run with my new running shoes. Even though they are an update of the same type of shoe as my other pair they still felt a bit different but thats surely just because I'm not used to them yet and havent broken them in. Not sure what pair i'll use for the marathon as theres still a bit of life in the other pair. They are at 295 miles at the moment.

I think i'm going through a phase at the moment where i'm really paranoid about getting injured. Every niggle I get I think is the start of a marathon ending injury :eek: I've even been considering the Eddie O'Sullivan approach of wrapping myself in cotton wool in the lead-up to the marathon. :rolleyes: Is this normal for a marathon rookie?

theboyblunder · 30-01-2010 09:53AM

04072511 wrote: »

I think i'm going through a phase at the moment where i'm really paranoid about getting injured. Every niggle I get I think is the start of a marathon ending injury :eek: I've even been considering the Eddie O'Sullivan approach of wrapping myself in cotton wool in the lead-up to the marathon. :rolleyes: Is this normal for a marathon rookie?

Completely. Its not much better for your second either

. So much investment in time and energy based on one day - its natural to be nervous and a little edgy about niggles - real and imaginary - towards the end. Try not to let it stop you enjoying your training! If you only build incrementally week on week, dont have any pain that gets worse with each run, then taper properly you should be grand.

Peckham · 30-01-2010 11:47AM

04072511 wrote: »

Not sure what pair i'll use for the marathon as theres still a bit of life in the other pair. They are at 295 miles at the moment.

It's important to run in shoes that you have total confidence won't give you any bother. What a lot of people do is run in new-ish shoes (but a model that you're well used to). I tend to put about 50 miles on the shoes before the race. Will wear them for a 5 mile run, then a 10 mile run, then my final 20 mile run, then a 10 mile run, then a 5 mile run a few days before the race. That's me taking things to extreme though!

04072511 wrote: »

I think i'm going through a phase at the moment where i'm really paranoid about getting injured. Every niggle I get I think is the start of a marathon ending injury :eek: I've even been considering the Eddie O'Sullivan approach of wrapping myself in cotton wool in the lead-up to the marathon. :rolleyes: Is this normal for a marathon rookie?

It's not just normal for a rookie, it's normal for everyone! Just wait until the 2 weeks before the race when you start worrying about tripping on the stairs, catching a cold on a busy bus/train, and of course the fear that you're nowhere near fit enough despite a solid 4 months of training. Taper madness.

Pisco Sour · 31-01-2010 03:09PM

An 8.1 miles run this afternoon in 64mins 22secs (7:57 minutes per mile pace). 10 weeks to go to Rotterdam and I'm facing a dilemma as to how to finish off my training. I have two options which I'm considering:

Taking next weekend as Week 1 and the Marathon as Week 10:

1) Run an 18 miler in Week 1, then a 20 miler in Week 3, then a 20-21 miler in Week 6, then a 4 week taper

OR

2) Run an 18 miler in Week 2, then a 20 miler in Week 5, then a 5 week taper.

Not sure yet what one to go for. I'm very aware of my shin splints which are getting worse ever so slightly (though still very mild and doesnt stop me running, I'm just worried about making them worse).

Pisco Sour · 31-01-2010 04:11PM

Also, seen as it is the end of January I'll do a quick monthly summary of my training so far.

October: 13.50 Miles (Started 24th October) - Longest LSR - 5.75 Miles
November: 60.70 Miles - Longest LSR - 10.05 Miles
December: 51.65 Miles - Longest LSR - 13.35 Miles
January: 48.25 Miles - Longest LSR - 16.25 Miles

Total: 174.10 Miles - Longest LSR - 16.25 Miles

The Christmas Festivities/ Snow/ Ice got in the way a bit in December and January!

Pisco Sour · 04-02-2010 11:19PM

3.25 miles this evening in 24mins 16secs. Was very windy out which slowed me down a bit.

Plan is to do a 5-6 miler this weekend. Then a 3.25 miler middle of next week and the an 18 mile LSR the next weekend.

The LONG LONG road to Rotterdam

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