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Hi all, please see this major site announcement: https://www.boards.ie/discussion/2058427594/boards-ie-2026
I AMsterdam 2010
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27-06-2010 07:58PM#1I AM going to finish sub 3hours
I AM going to finish without collapsing and walking
ok, so starting my second round of marathon training, if you dont know what happened in the first it was edinburgh 2010, didnt go to well, finished well under my desired time....so with total stupidity, im going to attempt another one.
i say stupidity because im not even sure i will be able to race due to personal circumstances and how training will be effected.
a little review of the previous weeks and a glance to the near future:
since edinburgh i did the 2 initial weeks using the P&D recovery which was hard, had no energy and scrapped through 8odd min/miles.
following that i left ireland for the summer, just did 3 weeks in south america(no running until the last day) and am in canada for the rest of the summer, in which i will be taking a further 1or 2 weeks holidays in august, so this might effect training!! not to mention in canada i will have to face my nemisis for the summer also, the heat!
last day in south america, i had a go at running on a threadmill, could barely run 5k, had to walk after about 4k and was only running at between 10&12km/hr with 2% gradient....so confidence was shattered, but it was at 2650m above sea level and it really makes a difference!
training plan is a doctured daniels plan A, dont have enough time to base build properly so need to cut into phase 2 after a week of base building.
mileage hopefully will be up to 60m-odd but initially starting at 50-55m.
plan is to go sub 3 but will do PMP runs at 2:55 marathon min/mile pace for additional benifit.
im back at sea level now(almost) and in base building phase at the mo.
yesterday 5.2m 36:57mins, didnt mean to run that fast but was working on my cadence and i guess i just got carried away, felt ok but prob a bit fast for an aerobic run.
will do 5m again later, will keep ye posted.1
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Krusty_Clown wrote: »Best of luck with attempt #2 Seanynova. Second time's the charm!
By the way, here's the link to your original post.
cheers for that, ill be following your hybrid P&D also(your a few weeks ahead of me, so will be looking at your key runs)....you have an excellent base to build on so i think your target is very realistic! best of luck...
off to do 8m easy now...hope i can last!0 -
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Hi seany
Best of luck with the attempt. The times your doing makes it very likely.
Im doing a mixture between a club schedule (Daniels like) and P and D.
Last marathon was very aerobic and the big miles worked well.
Im going to do the extra sessions but not at the expense of my mileage. So will run them more slowly. After a while I should be able to pick them up. This should make the early part of the program more aerobic and extensive, and teh later part more intensive. Just saying this because I know youre stuck for time and it might be a way for you to follow daniels and still get your aerobic base widened.
For your recovery dont worry about cadence. Just plod easy, enjoy these runs.
If you dont do a recovery run you will have 1.5 mmol of lactic acid in your system. After a recovery run at the right pace youll have .5 mmol. Sounds scientific but you see teh principle. Youre trying to reduce your lactic levels and recover. East, easy, easy and enjoy.
My cadence was really helped by doing the odd P and D style medium long run first and tehn Long run. These are done at from 20% to 10% of race pace so you will have to use marathon cadence to achieve this pace. A few of these further into your program will help. I found that after mile 20 I was still able to keep the legs turning over as a result of these P and D runs.
Sorry about all that, but i think my point is dont sacrifice the mileage for the sessions. Reduce the intensity of the sessions to get your high mileage and as you get stronger the sessions will get faster.
Where in SA are you?
thanks for the advice, i took it on board today, reduced an interval session from 4x1000 to 3x1000 but did 4miles easy also(2x warm up, 2x warm down).
my plan is to increase the mileage also within this schedule, maybe averaging 55ish, last schedule i was averaging approx 38ish?
i have the time to train now except one week in auguse which will be a week off running during the hols
cant be good but it has to be done.
not in SA anymore, spent 3weeks in colombia where i didnt really get to run, ran once on a threadmill and couldn't do 5k! but it was at 2,650m altitude.
in canada now until mid august, the sun is intense here, even when 17deg in the morning at 7am, the sun is wicked strong!!! but im getting used to the heat.
cheers for the input again0 -
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tues 13th, 12.15m, 1:27:41mins @7:13m/m incl 6x5min tempo @ 6:40-6:50m/m and 1min rec @ 8:30-9:00m/m.(slow jog)
Easy pace miles @7:30-7:40ish pace.
19deg overcast
this was a good session, was hard on the tempo sessions but they were my first tempo runs in a long while, didnt know how to pace them but went by feeling and had a glance at the nike+, they were around 6:40-6:50ish, might have been a little faster as the nike+ isint calibrated too well, hard to know, mapmyrun had me down for 12.15m nike+ says 12.04m???? usually nike+ says longer mileage when running slow but when running fast its usually about right or a little under(as today)
total weekly mileage 18.8m0 -
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