Everything in its right PACE

kennyb3 · 21-01-2010 09:49AM

misty floyd wrote: »

Slept for 1.5 hrs after work today. The extra miles are making me more tired in work but I'll get used to it.

+1 im the exact same, im not doing as many miles as you but have gone from 20-25 to 35 and on tuesday night i just had to take a night off, ate loads and got an early night. i could barely keep my eyes open after couple of tough days work and running.

your going great guns, i reckon you ll set a whopping pb in the marathon

misty floyd · 21-01-2010 11:51AM

Hey Oisin, I train there maybe twice a week max. I'm in a club down that way. Just saw your reply on your log. 3:15, I'm hoping for something similar this April 3:10 - 15 so thats cool. I take it you train in the park? I can't wait to run there in the summer again.....its way more enjoyable.

Kennyb, there is not enough hours in the day. How people manage with kids is beyond me.

Oisin11178 · 23-01-2010 01:03AM

About 80% of my training is done on the coast between sutton and clontarf. I do all my longish stuff to and from the park. I did a 20+ miler from coolock to the castle knock gates of the park and another 10 miles in the park. This was when there was still a fair bit of ice up there.

misty floyd · 23-01-2010 04:50PM

Thursday 21st Jan
10 mile @ 7:33 min/mile

Friday 22nd Jan
5 mile easy @ 8:21 (Legs asleep, did not enjoy)

Saturday 23rd Jan
20 miler with last 5m at Slightly Faster Than Planned Marathon Pace (SFTPMP:D)
Miles 1-15 average pace 8:12 m/m
Miles 16/17/18/19/20: 6'53/6'54/6'48/6'33/6'57

Breakfast 2hrs before: Porridge & 2 slices of toast & Pint of water
During run: 2 x hi5 gels & 500ml water

Very happy with todays run. I saw the 6:33 on the garmin after mile 19 and had to put the breaks on...I was racing. Really want to be careful that I don't over cook in training.

5m easy tomorrow.

RubyK · 23-01-2010 05:03PM

That's some running misty flyod :eek: No need for me to wish you all the best with training for 2010 (or 2011)

ecoli · 23-01-2010 05:08PM

misty floyd wrote: »

Thursday 21st Jan
10 mile @ 7:33 min/mile

Friday 22nd Jan
5 mile easy @ 8:21 (Legs asleep, did not enjoy)

Saturday 23rd Jan
20 miler with last 5m at Slightly Faster Than Planned Marathon Pace (SFTPMP:D)
Miles 1-15 average pace 8:12 m/m
Miles 16/17/18/19/20: 6'53/6'54/6'48/6'33/6'57

Breakfast 2hrs before: Porridge & 2 slices of toast & Pint of water
During run: 2 x hi5 gels & 500ml water

Very happy with todays run. I saw the 6:33 on the garmin after mile 19 and had to put the breaks on...I was racing. Really want to be careful that I don't over cook in training.

5m easy tomorrow.

Some great running there it is always good when you can up the pace yet still have more left if needed. The key is holding back on them days when you feel good so that you have more when you need it on them bad days. Have you any upcoming races?

tisnotover · 23-01-2010 05:13PM

another very good long run there misty! brilliant reading how ya felt tired (legs asleep) on Friday and then felt great during today's long run

some q's for ya, how do ya find taking those hi-5 gels for the long runs and when do ya take them?
and whats ure planned marathon pace?

misty floyd · 23-01-2010 05:28PM

Thanks folks. I'm not sure how to multi quote.

RubyK

Don't know what you are talking about

Ecoli: re races. I'm thinking about doing the Raheny 5mile next weekend, the Craughwell 10mile on 14th March and/or the Larne half marathon which is 3 weekends before Rotterdam marathon.
I'm seriously concentrating on the marathon this time around....really don't know if I should do Raheny next week because you loose a day of miles the day before which is a Saturday. Might take the monday off for an LSR. Are you racing it Ecoli?

Tisnotover: The Hi5 gels are going down really well. No problems with them. I don't use the powerbar ones anymore as you need a load of water with them and I found they would sit in my gut. I take them about 7 miles in and then at around mile 14. PMP is around 7:13 (Boston Qual). I don't seem to have gears to change pace to different paces. I seem to have slow, medium, fast and race. In between medium and fast is where in need to run PMP so I need to work on this............lack of experience perhaps? What are you training for Tisnotover...forgive me for forgetting but I don't think I've spotted your log in a while.

tisnotover · 23-01-2010 06:09PM

misty floyd wrote: »

Tisnotover: The Hi5 gels are going down really well. No problems with them. I don't use the powerbar ones anymore as you need a load of water with them and I found they would sit in my gut. I take them about 7 miles in and then at around mile 14. PMP is around 7:13 (Boston Qual). I don't seem to have gears to change pace to different paces. I seem to have slow, medium, fast and race. In between medium and fast is where in need to run PMP so I need to work on this............lack of experience perhaps? What are you training for Tisnotover...forgive me for forgetting but I don't think I've spotted your log in a while.

thanks for the info! I'm looking at starting into marathon training for Cork in couple weeks, so curious about taking of gels for long runs like yours today. def interested in this log as your PMP may be what I'm hoping for too. I'm running a 10mile race next wknd which should tell me more.

misty floyd · 23-01-2010 06:12PM

tisnotover wrote: »

I'm running a 10mile race next wknd which should tell me more.

Ah cool let us know how you get on (if not posted in a log). Good luck with that.

ecoli · 23-01-2010 07:28PM

misty floyd wrote: »

Thanks folks. I'm not sure how to multi quote.

RubyK Don't know what you are talking about

Ecoli: re races. I'm thinking about doing the Raheny 5mile next weekend, the Craughwell 10mile on 14th March and/or the Larne half marathon which is 3 weekends before Rotterdam marathon.
I'm seriously concentrating on the marathon this time around....really don't know if I should do Raheny next week because you loose a day of miles the day before which is a Saturday. Might take the monday off for an LSR. Are you racing it Ecoli?

Tisnotover: The Hi5 gels are going down really well. No problems with them. I don't use the powerbar ones anymore as you need a load of water with them and I found they would sit in my gut. I take them about 7 miles in and then at around mile 14. PMP is around 7:13 (Boston Qual). I don't seem to have gears to change pace to different paces. I seem to have slow, medium, fast and race. In between medium and fast is where in need to run PMP so I need to work on this............lack of experience perhaps? What are you training for Tisnotover...forgive me for forgetting but I don't think I've spotted your log in a while.

Unfortunately I had planned this to be one of the key target races in the build up to the half but due to work commitments i dont have a sunday off till my taper so i have to just manage with TTs and training.
What i could reccommend to you is to be flexible with your training that week and have it so that you have few recovery miles planned the day before the race that way you not losing out thou admittedly not fresh for the race. I did this in a few races during my heavy training before christmas and used the races as more of a session for the half rather than races themselves. My idea was that i will have plenty of chances at PBs with the base i have from the Half so wasnt too worried about non stellar performances.
Best of luck on sunday

Krusty_Clown · 23-01-2010 10:22PM

misty floyd wrote: »

Saturday 23rd Jan[/B]
20 miler with last 5m at Slightly Faster Than Planned Marathon Pace (SFTPMP:D)
Miles 1-15 average pace 8:12 m/m
Miles 16/17/18/19/20: 6'53/6'54/6'48/6'33/6'57

That's some superb running misty. Those last 5 miles suggest (my humble opinion) that you should be aiming for something more aggressive than 7:15. Regardless, great running.

misty floyd · 24-01-2010 11:08AM

Krusty_Clown wrote: »

That's some superb running misty. Those last 5 miles suggest (my humble opinion) that you should be aiming for something more aggressive than 7:15. Regardless, great running.

Thanks Krusty! I hear ya. Those last 5 miles were pushed and not comfortable, my breathing was heavy enough. Pace in DCM was around 7:13 m/m for a 3:10 marathon. Sledgehammer at 20 miles finished with 3:25. I've become obsessed with pace but I think this time the 60mile weeks and lots of big LSR's with PMP will at least make me sustain the 7:13 pace. I don't know. I really really don't wanna go too fast and burn. I've done it twice so third time lucky I have to get the pace right this time.

misty floyd · 24-01-2010 03:48PM

Sunday 24th Jan
5.3 miles recovery (8:27 min/miles) around the grounds of castletown house in Celbridge. Really enjoyed that run.

mloc123 · 24-01-2010 03:52PM

misty floyd wrote: »

Sunday 24th Jan
5.3 miles recovery (8:27 min/miles) around the grounds of castletown house in Celbridge. Really enjoyed that run.

Lovely place to run, is it very muddy down there since 'the thaw'?

misty floyd · 24-01-2010 04:00PM

Week 7 down (11 to go)

Monday: Rest. skipped core workout.
Tuesday: 10.4m included was a speed session with the club. Some very fast 800m and 750m sections and some uphill. Felt really strong during this one.
Wednesday: 10m @7:57m/m
Thursday: 10m @ 7:33 m/m
Friday: 5m slow (tired legs)
Saturday: 20 miles LSR with hills and last 5 miles @ PMP (a bit quicker 6'53/6'54/6'48/6'33/6'57) . Overall pace 7:49m/m
Sunday: 5.3 miles @ 8:27 m/m recovery run & good core workout

Total for week: 60.7m

misty floyd · 24-01-2010 04:03PM

mloc123 wrote: »

Lovely place to run, is it very muddy down there since 'the thaw'?

Yeah its muddy in parts but not that bad. There were lots of runners up there today which is great to see.

Oisin11178 · 25-01-2010 08:11PM

Whats your rotterdam goal time misty. From your half and 10k times you must be looking at 3h11m at least.

misty floyd · 25-01-2010 11:32PM

Oisin11178 wrote: »

Whats your rotterdam goal time misty. From your half and 10k times you must be looking at 3h11m at least.

I'm gonna say 3:10 now but will see how it goes after the 10mile race 4 weeks before.

Oisin11178 · 26-01-2010 02:00AM

misty floyd wrote: »

I'm gonna say 3:10 now but will see how it goes after the 10mile race 4 weeks before.

You should be good for 1h06m judging by your 10k time. Maybe 1h07 i suppose it depends on the course.

kennyb3 · 26-01-2010 10:22AM

more like 65mins imo. which 10 miler is it misty?

Oisin11178 · 26-01-2010 12:35PM

kennyb3 wrote: »

more like 65mins imo. which 10 miler is it misty?

Yeah possible but depends on the course i suppose.

misty floyd · 26-01-2010 03:13PM

kennyb3 wrote: »

more like 65mins imo. which 10 miler is it misty?

Sub 65 will be the target. Its this one, in Craughwell (Galway).

Oisin11178 · 26-01-2010 05:01PM

Yeah by the look of that course and the traiining you have been doing you have an excellent chance of sub 65. All the best bud.

misty floyd · 26-01-2010 09:50PM

25th Jan Rest day. Cleaned the house for 4hrs though.

26th Jan
Tergat big workout
2m warm up/4x2m @ HMP with 2-3 min jog between/6x100m @ 5km pace, jog 100m/2 mile cool down.

4x2m splits: (6'23/6'28) (6'18/6'39) (6'27/6'47) (6'30/6'45)

Ok I think I pushed these a little too fast. I don't know. Maybe Saturdays 20miler is in the legs. I plugged in a 10m time of 65mins into a pace calculator and got a HMP of 6'36m/m. That was what I was trying for tonight. After each mile popped up on the watch, I slowed down a bit (plus some hills). Happy with session though.
14m total

misty floyd · 27-01-2010 07:44PM

27th Jan
6.2 miles untimed recovery miles. Enjoyed that.

misty floyd · 29-01-2010 10:27AM

Jan 28th
10 mile easy with a buddy. Two pints of Guinness. Lovely.

misty floyd · 29-01-2010 10:03PM

Jan 29th
6 miles easy @ 7:53. Really nice evening, I enjoyed that.

DustyBin · 29-01-2010 11:14PM

Hi Misty Floyd
That's big mileage you're logging up and at a fair pace too - keep it up and best of luck with Rotterdam
What sort of weekly mileage where you doing during your training for DCM '09 or other previous marathons?

misty floyd · 30-01-2010 10:12AM

DustyBin wrote: »

Hi Misty Floyd
That's big mileage you're logging up and at a fair pace too - keep it up and best of luck with Rotterdam
What sort of weekly mileage where you doing during your training for DCM '09 or other previous marathons?

Hey DustyBin, thanks for the good wishes and best of luck with your own training. I hope this works, I'm trying to attach a document that shows my training for DCM. If it doesn't work my average was 38miles per week and my first marathon must have been about 32m? (Hal Higdon beginner)

Hope that works/helps

Everything in its right PACE

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