Everything in its right PACE

misty floyd · 25-02-2010 09:13PM

25th Feb
Back in the swing of things (mentally) today. Enjoyed 7.5m easy with a mate.

misty floyd · 27-02-2010 09:55AM

26th Feb
6.5m easy @ 7:55m/m. Ate a ridiculous amount of rubbish food last night.

Waiting for the breakfast to settle before going out for a big one soon. Tic toc tic toc tic toc......bored.

misty floyd · 27-02-2010 03:26PM

27th Feb
20m @ 7:34m/m with some hills.

Didn't think I'd have the heart for PMP miles today but I decided to see how it went. First mile, legs asleep but after that the sun came out and I was really enjoying the run. Decided to enjoy it, hit 20 and skip PMP. Felt strong over the hill bit. Last 3m were . Overall average of 7:34 was only 2second slower than the same 20m last week but last week was with 7 @ 6:50m/m. Hmmm not sure which was harder but I'm thinking that I'm albe to hit those 6:50 PMP because I was getting to mile 13 fresh....too fresh? More pace stuff to think about :mad:

misty floyd · 28-02-2010 11:00PM

Week 12 down (6 to go)
(22th Feb - 28st Feb)

Monday: Rest
Tuesday: 6.4m easy
Wednesday: 10m tempo @ 7:01m/m (1.5m cool down)
Thursday: 7.5m easy
Friday: 6.5m easy
Saturday: 20m with some hills at 7:34m/m
Sunday: Nothing, hungover.

Total for week: 51.9m

Thats a slight drop in weekly mileage and overall slower. 3 hard weeks ahead and 3 week taper. Next marathon training will be a 12 week program thats for sure.

Oisin11178 · 28-02-2010 11:24PM

Some decent running in that long run misty. How are the legs feeling. Do you reckon your goal is on at this stage?

misty floyd · 28-02-2010 11:57PM

Oisin11178 wrote: »

Some decent running in that long run misty. How are the legs feeling. Do you reckon your goal is on at this stage?

Thanks dude. Legs are grand but body is wrecked with a hangover...still! My goal...well I posted a 3:10 goal a few pages back and I'm on for that....I think.

Something bugging me this week. Here it is. Last weekend I ran 20m with 7PMP at 6:50m/m. I thought about this and said to my OH what my aggresive goal for Rotterdam was. Can't even type it here

This sounds dumb but I had a terrible nights sleep last Saturday, thinking about paces and this and that. Weird I know. It put me off running this week. How messed up is that. So my goal is to run controlled at the start, maybe miles 0-16 at no more than 3:05 pace try to hold that but if I can, increase the pace. I've never run a controlled (well paced) marathon before. This time I will.

You might think 'weirdo' reading that or most likely 'who cares' but good to get it off my chest.

Oisin11178 · 01-03-2010 12:39AM

misty floyd wrote: »

Thanks dude. Legs are grand but body is wrecked with a hangover...still! My goal...well I posted a 3:10 goal a few pages back and I'm on for that....I think.

Something bugging me this week. Here it is. Last weekend I ran 20m with 7PMP at 6:50m/m. I thought about this and said to my OH what my aggresive goal for Rotterdam was. Can't even type it here This sounds dumb but I had a terrible nights sleep last Saturday, thinking about paces and this and that. Weird I know. It put me off running this week. How messed up is that. So my goal is to run controlled at the start, maybe miles 0-16 at no more than 3:05 pace try to hold that but if I can, increase the pace. I've never run a controlled (well paced) marathon before. This time I will.

You might think 'weirdo' reading that or most likely 'who cares' but good to get it off my chest.

3.10:)
Im on for 3.15 and your about 10-15% ahead of me atm.
I take it the answer is yes for the real goal but take it easy and maybe negitive split:D
Good luck.

misty floyd · 02-03-2010 09:37PM

My waffle above was a bunch of jibber jabber really. Oisin, your in good shape, I know that much. 3:15 is no bother to ya. Well I shouldn't say no bother but you look good for it anyway.

1st March
5m recovery pace on grass. Great evening for running.

2nd March
Big Tergat session. 4x2m at HMP (bit faster), 6x100m strides and warm up/cool down miles (14m total). Some of the miles here.

Quick miles: 6:20/6:23/6:20/6:22/6:16/6:15/6:09/6:19(held up here) Met a neighbour (v fast) and he ran with me for the second set of intervals. So much easier with someone. I really enjoyed tonights run and felt very good. A real confidence boost there.

Ireland are looking good against Brazil.

gerard65 · 02-03-2010 10:52PM

Some great running there, your flying. I've been keeping up with your log since you started it - very impressive.

tisnotover · 02-03-2010 11:06PM

Another very strong session Misty, can see improvement compared to last few times, will stand to you

misty floyd · 05-03-2010 08:39PM

3rd March
6.5m recovery

4th March
7.8m @ 7:40m/m on grass

5th March
Core session. 5.3m v slow with my GF

It would be great if this weather keeps up. Great conditions.

misty floyd · 06-03-2010 04:19PM

6th March
22m with last 10m at PMP.
PMP miles: 6:54/6:53/6:41/6:47/6:48/6:51/6:50/6:43/6:55/6:49
Got to 12m with an ave pace of 7:42m/m.
Overall ave was 7:18m/m

That was very tough. Very happy with it and that its over.

2xgels, 750mls water, usual breakfast.

Oisin11178 · 06-03-2010 04:57PM

Nice misty. Taper and a bit of luck with the weather and your there.

misty floyd · 06-03-2010 05:18PM

There? where?

Cheers dude. Don't mention the war.

Peckham · 06-03-2010 06:24PM

Looking good. That's closer to 3:00 pace you did today!

misty floyd · 07-03-2010 10:53PM

Week 13 down (5 to go)
(1st Mar - 7th Mar)

Monday: 5m easy on grass.
Tuesday: Tergat big workout 14m total inc 4x2m HMP: 6:20/6:23/6:20/6:22/6:16/6:15/6:09/6:19(held up here)
Wednesday: 6.5m recovery. Some dumbell stuff.
Thursday: 8m @ 7:30m/m
Friday: 5.3m v easy. Core.
Saturday: 22m with last 10m @ 6:50m/m (7:18m/m total ave)
Sunday: 7.2m easy.

Total for week: 68m

I appreciate the comments above folks, thanks. Going well yourselves lads. Good to see your back to business Peckham.

misty floyd · 09-03-2010 11:05PM

8th March
Rest

9th March
Down in the club tonight for 10x900m on the track with 1.5min jog in between. Great session.
Times: 3:16/3:09/3:08/3:08/3:07/3:11/3:09/3:05/3:05/3:12.
Total miles (inc warm up/down): ~11.8m

I could feel the 22m from the weekend in the legs but overall not too bad. Probably not the best idea to do this session before the 10m race on Sunday. Still, it wasn't a super hero session.

misty floyd · 10-03-2010 10:25PM

10th March
Was knackered in work today. Nice nap when I got home and out for 7m at recovery. Really really enjoyed tonights run. Quads are a bit sore, haven't felt that in a while because my legs were not used to running at a ~5:24m/m pace last night.

6x12 pressups, biceps and shoulders.

Krusty_Clown · 10-03-2010 11:15PM

Awesome running Misty, particularly to 22 miler. How did you find the last 10 miles effort-wise? Hard-slog or the high side of comfortable?

Gringo78 · 10-03-2010 11:37PM

Great training misty. Great LSR's, all those 'Big Tergat Workouts', good to see plenty of nice slow paced recovery runs in there too....you need to do that to be able to tolerate the weekly mileage jump you've made since december.....a great marathon awaits you I think. Take it easy in Rotterdam for the first 2-3 miles and then trust in your training, sub 3 pace is justified on the quality training you have done. Huge improvement in a year.

mithril · 10-03-2010 11:38PM

misty floyd wrote: »

6th March
22m with last 10m at PMP.
PMP miles: 6:54/6:53/6:41/6:47/6:48/6:51/6:50/6:43/6:55/6:49
Got to 12m with an ave pace of 7:42m/m.
Overall ave was 7:18m/m

That looks more like sub 3 form to me, to be honest.
Would you consider raising your target?

misty floyd · 11-03-2010 12:44AM

Krusty_Clown wrote: »

Awesome running Misty, particularly to 22 miler. How did you find the last 10 miles effort-wise? Hard-slog or the high side of comfortable?

Thanks Krusty. They were tough. I was thinking how the hell could anyone do that for a full marathon but I know you have felt similar in the past (for Berlin). If I had to I could have almost kept that to 26 but it would be dead hard. In short it was a little uncomfortable.

Gringo78 wrote: »

Great training misty. Great LSR's, all those 'Big Tergat Workouts', good to see plenty of nice slow paced recovery runs in there too....you need to do that to be able to tolerate the weekly mileage jump you've made since december.....a great marathon awaits you I think. Take it easy in Rotterdam for the first 2-3 miles and then trust in your training, sub 3 pace is justified on the quality training you have done. Huge improvement in a year.

Thanks Gringo. Thats exactly what I'll do. The paced recovery miles are the business. Best thing I've done this time around. You are right about being able to complete the high weekly mileage but mentally I find them a huge benefit. You really don't mind going out for those runs. Its like a nice reward for the hard ones. I probably should have added more strides at the end of many of them but whatever.

mithril wrote: »

That looks more like sub 3 form to me, to be honest.
Would you consider raising your target?

Thanks mithril, I'm comfortable saying 3:05 now

Went from 3:15 - 3:10 - 3:05. I'll see how the 10m race on Sunday goes.

Its funny I was out running tonight and I was feeling unbelieveably confident about things. Not cocky confident. Hope I don't come across that way.

Really really appreciate the comments.

misty floyd · 11-03-2010 10:07PM

11th March
7m easy & 30min core. Lack of sleep effected tonights run I think. Must have gotten 4hrs last night.

5 or 6 easy tomorrow, rest Saturday and race Sunday. Hopefully I can get a decent week next week or at least a big LSR next weekend before taper.

DustyBin · 12-03-2010 11:45AM

Good luck on Sunday Misty
You've a huge amount of impressive training going on there
Have you any other races lined up before Rotterdam or this the last sha-rah?
(target for Sunday??)

misty floyd · 12-03-2010 12:40PM

DustyBin wrote: »

Good luck on Sunday Misty
You've a huge amount of impressive training going on there
Have you any other races lined up before Rotterdam or this the last sha-rah?
(target for Sunday??)

Cheers Dusty, I read last night that you were/are sick. Get well.
I've just this one on Sunday.
Target? 63 but I'm not going to push for that if I'm feeling too tired. No point in ruining my last hard week before taper. Who knows I could feel deadly and just give it everything. Whats planned for yourself?

DustyBin · 12-03-2010 01:15PM

misty floyd wrote: »

Cheers Dusty, I read last night that you were/are sick. Get well.
I've just this one on Sunday.
Target? 63 but I'm not going to push for that if I'm feeling too tired. No point in ruining my last hard week before taper. Who knows I could feel deadly and just give it everything. Whats planned for yourself?

Yeah, just some yoke that won't go away, the lingering cold weather ain't helping when combined with the recent night running - should be grand by next week though
Myself? - taking both Cork and Kildare serious, Achill 10k will run as a pacer for Mrs DB, tagging on a few miles before or after to make up a long run, other than that I'm doing the Aquathlon in Greystones and maybe the Duathlon in Fenor.

misty floyd · 14-03-2010 10:47PM

14th March Craughwell 10m race report

Going into this I wasn't bursting with confidence as much as I should as I was feeling weak. Training has been excellent (if I do say so myself

) and I rested yesterday. Mouth ulcers are a bad sign for me....I get them when I'm run down. Feck it anyway, I got all the way to Galway and thought I'd give it 100% anyway. Myself and Tunguska headed down....a test for both of us as he's back from injury and I have Rotterdam in a few weeks. Here goes nothing.

First mile was at 6:09. It was a downhill mile and I was feeling pretty good. I missed the second mile split on my watch (6:29) and didn't work out how I was going. I was just happy to have a comfortable start to the race and take it from there. This is my plan for Rotterdam....a comfy start and take it from there.

Next two miles were 6:18 and 6:31. There was a headwind for the first half of this race. I was with a group of 5 for these miles and we were working well together. Although I was getting a lot of wind up front :rolleyes:. At around 4.5 miles I decided to drop the group I was with or at least try. No problem, nobody was interested. The next guy must have been 100m ahead and up the top of a hill. This was the first race were I was actually trying to catch people and didn't much care about the watch. I went on feel from mile 5 (6:11) on and reached half way in about 31:40.

Miles 6 & 7 were 6:09 and 6:04. I caught up with the guy. "go for it pal", he said. So I did. Miles 8 & 9: 6:06 & 6:06. Jesus my legs were going up wee hills no problem and at speed. I've never felt so good in a race. I looked at the watch and there was 0.4m left to go. Two guys were working together ahead of me. T Runner posted a video on his log showing the fantastic 1983 NY marathon finish where the second place guy (feeling the pain), goes to overtake the leader after a long chase. He dug in deep and sped past so as to devastate the leader. So I tought that was a good idea and attempted it. Holy crap, I bombed past them and sprinted home strong, they were nowhere near me by the end. Last mile: 6:00. Finished with 62:13 and a massive PB. Even though I finished strong I thought I was gonna get sick at the end but that passed.

A little bonus, I was the 25th man in and got the last top 25 finisher technical t-shirt. Overall finish was 27th. Tunguska, returning from injuries ran 59:?? (feck I forget), a rock solid performance and it was a very happy drive home.

Fantastic race organisation. Cannot fault anything. Roll on Rotterdam!

tisnotover · 14-03-2010 10:54PM

Very steady running Misty and a nice negative split for the race...well done!:D

Looks like you finished very strong with a 6:00 last mile. recover well.

mithril · 14-03-2010 11:04PM

misty floyd wrote: »

Finished with 62:13 and a massive PB.

McMillan predicts a marathon time of 2:54:15 with that value for 10 Miles!

misty floyd · 14-03-2010 11:16PM

mithril wrote: »

McMillan predicts a marathon time of 2:54:15 with that value for 10 Miles!

ha I was just about to plug that into McMillan thanks. Yep, the good aul McMillan. He's like an Irish banker during the celtic tiger years.

McMillan: "you want a time for the marathon?"
me: "yes please, would you like to know my background?, my previous marathon PB?
McMillan: "nah, you'll be fine"

Just messing around mithril. I know you know there are issues with McMillan.

Everything in its right PACE

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