Everything in its right PACE

kennyb3 · 13-04-2010 10:02AM

Out of interest what weight did you get down to for the marathon and how would that compare to the previous two?

misty floyd · 13-04-2010 10:40AM

Woddle wrote: »

Who else are you going to write about, it's your log so not sure why your apologising. Great read and am delighted for you and your log has been a very positive good vibe log that I've enjoyed following, congrats again

I know it just felt odd wrting all of that (about me) for so long. Thanks, I'm dead pleased that peolpe enjoyed the log.....I know I did.

Salty Dog wrote: »

Gives us plodders hope that if we put the effort in we might get to your level

Ah stop, I too am or was a plodder. We are all capable of waaaaay more than we think. You just need to be paitent and be smart. I learned that the hard way but no better way to learn.

kennyb3 wrote: »

Out of interest what weight did you get down to for the marathon and how would that compare to the previous two?

11st 1 or 2 lbs. This fluctuated depending on time of week (after/before LSR's). I was 13 stone Jan 09 but 15 stone late 05 and yo yo'd until a year ago.

Krusty_Clown · 13-04-2010 11:19AM

Well done Misty. It reads like a perfectly executed race plan. There is nothing quite like the feeling of hitting 20+ miles, and being in control, is there? The fact that you're eager to start the next phase is a really positive sign too, just don't go doing anything too soon, as there be dragons..

Don't worry about those 30 seconds. I had that brief moment of...well, I wouldn't even call it disappointment. But what you got from this marathon is the recipe for future success. You don't need to change much, just repeat it all again with a more aggressive target, and it won't be sub-3 you will be aiming for.

misty floyd · 13-04-2010 02:15PM

Krusty_Clown wrote: »

Well done Misty. It reads like a perfectly executed race plan. There is nothing quite like the feeling of hitting 20+ miles, and being in control, is there? The fact that you're eager to start the next phase is a really positive sign too, just don't go doing anything too soon, as there be dragons..

Don't worry about those 30 seconds. I had that brief moment of...well, I wouldn't even call it disappointment. But what you got from this marathon is the recipe for future success. You don't need to change much, just repeat it all again with a more aggressive target, and it won't be sub-3 you will be aiming for.

Just read your race report. Just fantastic stuff and a great achievement.

Thanks Krusty. Hitting 20 and still upright, feeling strong.....jesus it was amazing. I felt like I was 10 feet tall...seriously...like I was stronger than everyone around me.

I guess the fact that I'm happy to park that time (well I am now) until whenever is a good sign. In saying that I'll need to think about an aggresive 10km time to chase soon as I'm likely to pig out if I don't. For now though, its easy miles....enjoy them yourself.

Speedy44 · 13-04-2010 08:46PM

Great report Misty, as maybe the only one who had a worse experience than you at DCM, I find it very reassuring that there is light at the end of the tunnel, as long as you train right and race smart. Congrats again, enjoy the 'rest'.

misty floyd · 13-04-2010 08:54PM

Speedy44 wrote: »

Great report Misty, as maybe the only one who had a worse experience than you at DCM, I find it very reassuring that there is light at the end of the tunnel, as long as you train right and race smart. Congrats again, enjoy the 'rest'.

Cheers Speedy. Yep, there was Sosa too. Looking forward to watching you guys overturn disappointments. KentuckyPete blew up too at DCM and fixed that on Sunday. Makes you appreciate things when it goes right.

toomuchdetail · 13-04-2010 09:10PM

misty floyd wrote: »

Hitting 20 and still upright, feeling strong.....jesus it was amazing. I felt like I was 10 feet tall...seriously...like I was stronger than everyone around me.

Never read any of these training logs before for some odd reason but from looking at what you have achieved maybe I should . Super plan but more importantly superbly executed . Congrats .

If you were to summarise into 3 valuable lessons learnt in the last 12 months what would they be ? (apart from wearing sunscreen !!)

Salty Dog · 13-04-2010 09:17PM

Would you highlight anything in particular that you feel made the biggest difference from your training or just a combination of everything ?

misty floyd · 13-04-2010 09:50PM

toomuchdetail wrote: »

If you were to summarise into 3 valuable lessons learnt in the last 12 months what would they be ? (apart from wearing sunscreen !!)

Salty Dog wrote: »

Would you highlight anything in particular that you feel made the biggest difference from your training or just a combination of everything ?

This might answer both of those questions:

Its definitely a combination of these:

Increasing weekly mileage.
Lots of big LSR's with PMP miles.
A big mid week weekly session e.g built up to 4x2miles @ Half MP.
Easy miles in between the big workouts. For me that was at 8m/m.

If I had to pick one thing (even though it was a combination of all) I'd pick the easy running in between big workouts. I only had to do two hard workouts a week so I'd pysche myself up for them no bother. Because they were hard the rest of the sessions felt so easy in comparisson and they were like a reward. They also added up the weekly mileage so reaching a Sunday with 60miles in the bag was good for the confidence, especially when you're feeling ok. They were also good for keeping injuries at bay and I had a lot more (more than for DCM) energy/motivation in work replacing quicker sessions with easy ones. Having said all of that I wouldn't have run many easy miles if I wasn't running the big workouts and without the big workouts, I don't think I would have addressed the endurance issues I had.

Slogger Jogger · 13-04-2010 10:09PM

A race plan pretty well executed Misty and its reflective of some other race reports from other Boardsies in the last year or 2 and they went on to duck under their milestone target the next time or 2 around, so stick to your convictions and it will happen.

Oisin11178 · 13-04-2010 11:46PM

Yeah excellent running misty congrats. The sky is the limit. Also im another imploder from
dcm 09. Walked the last 3 miles:-(

Peckham · 14-04-2010 08:35AM

misty floyd wrote: »

If I had to pick one thing (even though it was a combination of all) I'd pick the easy running in between big workouts. I only had to do two hard workouts a week so I'd pysche myself up for them no bother. Because they were hard the rest of the sessions felt so easy in comparisson and they were like a reward.

+1 to this. Having only followed the same "two big workouts, everything else easy" strategy for the past 4 or 5 weeks (even though I'm struggling with keeping everything else easy!) I can vouch what I big difference it makes psychologically. It makes it much easier to focus on what you're doing, and I'm now a firm convert to it (both during race-specific training as well as off-season).

Not that anyone needs to be reminded of this, but tergat is someone worth listening to!

Salty Dog · 14-04-2010 10:37AM

Peckham wrote: »

+1 to this. Having only followed the same "two big workouts, everything else easy" strategy for the past 4 or 5 weeks

misty floyd wrote: »

Easy miles in between the big workouts. For me that was at 8m/m

Sorry to hijack your log Misty ! I know I've been very guilty in the past of running my "easy" runs much faster than I should (probably the reason why I've been injured so much :mad:) but did you guys decide on what the slow pace was (8 m/m for Misty) or was it just a go how you feel thing ?

Thinking now when I get back on my feet and up to speed that I'll try this 2 big workouts plan

Sosa · 14-04-2010 10:55AM

misty floyd wrote: »

This might answer both of those questions:

Its definitely a combination of these:
Increasing weekly mileage.

Lots of big LSR's with PMP miles.

A big mid week weekly session e.g built up to 4x2miles @ Half MP.

Easy miles in between the big workouts. For me that was at 8m/m.

If I had to pick one thing (even though it was a combination of all) I'd pick the easy running in between big workouts. I only had to do two hard workouts a week so I'd pysche myself up for them no bother. Because they were hard the rest of the sessions felt so easy in comparisson and they were like a reward. They also added up the weekly mileage so reaching a Sunday with 60miles in the bag was good for the confidence, especially when you're feeling ok. They were also good for keeping injuries at bay and I had a lot more (more than for DCM) energy/motivation in work replacing quicker sessions with easy ones. Having said all of that I wouldn't have run many easy miles if I wasn't running the big workouts and without the big workouts, I don't think I would have addressed the endurance issues I had.

I could not have said it better myself Misty,although i have yet to race my marathon,i do feel things are going much better and training is enjoyable.
With only 2 key sessions a week i have no trouble whatsoever completeing them,it helps with fatigue,injury prevention and most importantly pschologically !
All my easy runs now i am bursting to get going,but i dont,i wait until my next key session and go for it then.

Peckham · 14-04-2010 10:56AM

Salty Dog wrote: »

just a go how you feel thing ?

That's exactly how it's supposed to be - but I know for me it should be slower than 7:30 pace, however I keep drifting towards my "natural" pace of 7:20ish

tisnotover · 14-04-2010 02:54PM

Hey Misty, hope the recovery is going well, just a question as to what footwear ya had during marathon??

racing flats or a training shoe?

tx.

misty floyd · 14-04-2010 04:00PM

Salty Dog wrote: »

Sorry to hijack your log Misty ! I know I've been very guilty in the past of running my "easy" runs much faster than I should (probably the reason why I've been injured so much :mad:) but did you guys decide on what the slow pace was (8 m/m for Misty) or was it just a go how you feel thing ?

whatever easy felt like at the time. The day after a big one it could be 8:10, the day after 7:50, it depends how I felt.

Sosa wrote: »

With only 2 key sessions a week i have no trouble whatsoever completeing them,it helps with fatigue,injury prevention and most importantly pschologically !
All my easy runs now i am bursting to get going,but i dont,i wait until my next key session and go for it then.

Man, you are gonna knock the **** out of your DCM time. You are getting the exact same confidence from training now, that I had and you should (and I know you will) have great confidence in this training come race day.

tisnotover wrote: »

Hey Misty, hope the recovery is going well, just a question as to what footwear ya had during marathon??

racing flats or a training shoe?

tx.

Cheers tno, recovery is going great. I had a full tub of stawberry cheescake hagan Daz last night after a bbq. I wore my fairly worn NB 1062 training shoes

. I didn't want to take any chances and I figured wearing a racing flat.......I might of got.....what?......only a 40 second advantage? Doh!

christeb · 14-04-2010 04:26PM

I must say you're giving me a lot of confidence going into my next training block. Keeping things simple and working hard when you need to. With my racing flats I'm surely guaranteed a sub-3, haha!!! Thanks again for the info, I have my training plan laid out already but I'm going to yoink yours and compare it for good measure.

misty floyd · 14-04-2010 10:19PM

Good stuff Christeb. Looking forward to your next marathon training log

14th April
25mins dead slow. Legs are a little sore but nothing bad. I found this run boring actually which I'm surprised as I was looking forward to running with no goals/targets. I'm still gonna run easy for the next while but I'll start thinking about targets soon.

Started a yoga class today. I'd highly recommend it. I was the only bloke in a class of 8 good looking woman. Very chilled out.

Macanri · 16-04-2010 11:32AM

Just got a chance to read over the race report. Big Kudoos and Congrats on the result, fabulous time. Thanks also for posting the report, the lnik to the Tergat thread and your training plan (which I haven't looked at yet but will). Will defo be checking back in here when I attempt my next marathon. I also bonked on my first and only marathon DCM09.

misty floyd · 16-04-2010 12:27PM

Macanri wrote: »

I also bonked on my first and only marathon DCM09.

Sick isn't it. You know what thats like and learned a lot from it. Thats what its about.

Best of luck with the training for the next one Macanri and thanks. Ask any questions about the excel file or whatever ya like.

Brianderunner · 16-04-2010 12:55PM

christeb wrote: »

I must say you're giving me a lot of confidence going into my next training block. Keeping things simple and working hard when you need to. With my racing flats I'm surely guaranteed a sub-3, haha!!! Thanks again for the info, I have my training plan laid out already but I'm going to yoink yours and compare it for good measure.

i was gonna say the same thing, inspirational stuff indeed. Misty, have you any plans for a repeat DCM this year? Or are you gonna target a flatter course for a sub 3 attempt.

Oisin11178 · 16-04-2010 01:04PM

So many of ur fell apart in dcm 09. Anyone reckon it was down to the bit of heat we got that day?

Macanri · 16-04-2010 01:36PM

Oisin11178 wrote: »

So many of ur fell apart in dcm 09. Anyone reckon it was down to the bit of heat we got that day?

Not on my part. I only decided 7 weeks before that I was going to run the marathon. I was doing 10 - 12 mile runs before that. Over the 7 weeks I ramped up 1 long run to 13ml, 15ml, 18, 21, 15 and 10, then took a full week off running before the day. Obviously, not exactly proper training or high enough milage or enough long runs but once I had decided I just went at it. It was inevitable in hindsight that I would blow up. I cramped like mad from mile 18 or 19 on and had to reduce my stride and obviously pace from then on. Every time I tried to length the stride I just started cramping up again.

Krusty_Clown · 16-04-2010 01:44PM

Oisin11178 wrote: »

So many of ur fell apart in dcm 09. Anyone reckon it was down to the bit of heat we got that day?

There was no heat that day. Those conditions are about as good as you are ever going to get!

theboyblunder · 16-04-2010 01:46PM

Krusty_Clown wrote: »

There was no heat that day. Those conditions are about as good as you are ever going to get!

+1 I ran that day and conditions were absolutely perfect.

misty floyd · 16-04-2010 01:51PM

Brianderunner wrote: »

i was gonna say the same thing, inspirational stuff indeed. Misty, have you any plans for a repeat DCM this year? Or are you gonna target a flatter course for a sub 3 attempt.

Thanks man. The further I get from Rotterdam the more I want to do an Autumn marathon. Dublin would be good but I was looking at Florence too. I don't know, that would be 4 marathons in two years. I know Oisin knocks them out like there is no tomorrow but from advice from some lads in the club they said to give it a rest. Its very tempting especially that I'm getting married next February so there will be no Spring marathon for me. My next marathon won't be a sub 3 attempt. I'm only 30seconds away. 2:55 or 2:50 why not.

Oisin11178 wrote: »

So many of ur fell apart in dcm 09. Anyone reckon it was down to the bit of heat we got that day?

...not for me anyway. It didn't help, I was dehydrated (had maybe 250mls) and I think that didn't help the hamstrings seizing up but for me it was pacing to fast and training too hard/fast (for where I was at).

Macanri wrote: »

Obviously, not exactly proper training or high enough milage or enough long runs but once I had decided I just went at it. It was inevitable in hindsight that I would blow up. .

....yeah for you it was inevitable and probably for me if I did things that way but one of the lads I went to Rotterdam with, runs maybe twice a week and never went over 10miles. He didn't blow up and finished with a 3:20. He also brought over a brand new pair of runners, never worn. He was more amazed at my organisation/training than I was with his. Its mad what works for some people and not for others......wish I was like that.

Salty Dog · 16-04-2010 02:23PM

Krusty_Clown wrote: »

There was no heat that day. Those conditions are about as good as you are ever going to get!

+1 Conditions you buy if you could

misty floyd · 16-04-2010 02:25PM

Tell ya what, I can't wait to get out of work and out into that weather. Long may it last! (probably until 5pm).

Abhainn · 16-04-2010 11:04PM

M F meant to post earlier. Fair fcuks to you. Job well done, uneal improvement from Dub 09. Best thing you didn;t go sub 3 - will make you real hungry next time.

Everything in its right PACE

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