I AMsterdam 2010

seanynova · 13-09-2010 08:25PM

Abhainn wrote: »

Strong run seanynova. Well done
Interestingly your HR average was lower in the 2nd part of the race while your pace was quicker.

thanks Abhainn, i think the reason for the HR being lower for the 2nd half is cos generally your going down hill from mile 7 onwards, and i guess its easier to hit a better pace then also....but from memory the early/later miles didnt really seam to have "too" much rise or fall....garmin and mapmyrun do show gradual inclines/declines though.

here is a link with the mapmyrun route and elevation for reference.
http://www.mapmyrun.com/run/ireland/cork/515916249

miles 2, 3, 4 & 5 are more or less ran both directions.

max HR was 190bpm in the final straight...:eek:

think i might(big might) have been able to run a little faster also in the 2nd half as from mile 7 on i was running on my own. i passed one lad around 8.Xm (he finished over a min behind in the end) and the next time i saw people was mile 13....passed another 3 people in the last mile, but never got to run/work with anyone...

seanynova · 15-09-2010 06:07PM

wed 15th 10.4m Easy, 1:26:58mins @8:21m/m avHR145

had to take yesterday off, had very sore calves(espicially the right) and a sore right butt cheek.....think its from the hills at the weekend.....
so tonight was a gamble running a proposed 12miles but without the PMP.
ended up doing 10.4m cheek was feeling a bit sore so decided to come back early....went out with a cautious pace but ended up being a drag of a run, was really tired towards the end...a low HR but couldnt run lively at all.
might postpone tomorrows 15m easy/tempo until friday...

total weekly mileage: 14m

aero2k · 16-09-2010 09:09AM

Hi Seany,

That's a great HM performance. I did 1:25 in the lead-up to 2:59 in DCM so you're well on track for a great performance. Also, I was getting slower as the miles were going on whereas you finished very strongly. That's a great confidence booster.

seanynova · 16-09-2010 07:24PM

thurs 16th, 13.4m Easy/Tempo, 1:35:55mins @7:10m/m avHR161

23min Tempo Split: 6:16m/m(174)

55m w/p: 7:28m/m
17min w/d: 7:43

i think today marks the 1st mistake i have made in this training programme, maybe not my 1st bad session but defo my first mistake....went out to fast on the warm up! i should have known as yesterday i struggled to complete 10.4miles!!!!
anyway, was supposed to do 36mins tempo, did 23mins which included 2 stops! legs are sore again and im knackered!
2 recovery days now until the next Q session on sunday.....lets hope im recovered for it.

overall a very poor week, injury, fatigue and stupidity!!!! so much for being set up for the last few weeks solid training

total weekly mileage: 27m

misty floyd · 16-09-2010 07:39PM

Hard running the week after a strong half. Ah, not a bad week really Seany. If you can't hit Sundays numbers, so what (I realise I'm being a hypocrite:D). Will make no odds IMO. Nice tempo split there. Take er handy.

tisnotover · 16-09-2010 08:13PM

Sports Massage ?

Have a think about getting one seany ? Mite do a trick for the legs, god knows you deserve it after last sunday. Don't worry about hitting the pacing this week.

seanynova · 16-09-2010 09:28PM

tisnotover wrote: »

Sports Massage ?

Have a think about getting one seany ? Mite do a trick for the legs, god knows you deserve it after last sunday. Don't worry about hitting the pacing this week.

im alwyas worried about being out of action after massage as they really go to work on ya and would have tender legs afterwards.....ill see how i feel over the next 2 days and if not any better ill book one in next week on a day before a rest day

smmoore79 · 17-09-2010 08:11AM

Its not the end of the world if ya dont stick exactly to the plan Seany. I definitely havent! I'd say ya need 2 days rest in a row to recharge the legs and you'll be fine..

Speedy44 · 17-09-2010 12:25PM

seanynova wrote: »

thurs 16th, 13.4m Easy/Tempo, 1:35:55mins @7:10m/m avHR161

23min Tempo Split: 6:16m/m(174)

55m w/p: 7:28m/m
17min w/d: 7:43

i think today marks the 1st mistake i have made in this training programme, maybe not my 1st bad session but defo my first mistake....went out to fast on the warm up! i should have known as yesterday i struggled to complete 10.4miles!!!!
anyway, was supposed to do 36mins tempo, did 23mins which included 2 stops! legs are sore again and im knackered!
2 recovery days now until the next Q session on sunday.....lets hope im recovered for it.

overall a very poor week, injury, fatigue and stupidity!!!! so much for being set up for the last few weeks solid training

total weekly mileage: 27m

this sounds very similar to how I felt after the half a few weeks ago. I tried to stick to the plan for the week, but as well as been sore, the legs felt like jelly on both Mon & Tues. Took Wed off thinking that would do the trick, attempted to do 12mls/8 pmp on Thursday, managed 10/4pmp. Took Friday off, did an easy 6.5mls on Sat and by Sunday I was able to do 20mls with 8mls @ 6:48 pace.
So don't beat yourself up about it, take the time to let your body heal, your flying as it is and it'll do you more good than harm to go easy for a few days. If you keep hammering away your ricking undoing all the good work to date by picking up an injury.

seanynova · 17-09-2010 07:37PM

fri 17th, 6m recovery, 49:09mins @8:11m/m avHR150

took it nice and handy tonight....tried to keep the HR down, but was just tipping away also....more of the same if not slower tomorrow.
might change the 22m easy/tempo to a 22m easy only run and do the easy/tempo next week if things are not going well tomorrow.

total weekly mileage: 33m

seanynova · 18-09-2010 10:10PM

not sure if the same tital works as for amsterdam but i have decided after a lot of thought to run DCM '10 instead of amsterdam this october.

i was thinking about it for a while anyway due to logisitical reasons, cost of flights, going to a foreign city etc but prob the biggest reason for making the change is my mid-semister exam schedule, although both marathons have some implications to the study i just cant really take the amsterdam marathon weekend off due to up-coming exams....(during marathon race week!:rolleyes:)

but im happy enough with the decision, not as flat a marathon but im not too worrried about that now after the cork half. on the positive side, i have accomodation within half a mile of the start line and close to the expo, stayed there a few times before so know what to expect too.
there is water/energy drink in bottles in DCM not cups, they have gel stations and i will also have people in the crowd watching for support, there is the extra week of training to boot....and of course there are sub3 pacers!!!

5 weeks to go!! if i can get over tomorrow ill be all set for the last few weeks of sensibily hard training....

Speedy44 · 19-09-2010 05:46AM

seanynova wrote: »

not sure if the same tital works as for amsterdam but i have decided after a lot of thought to run DCM '10 instead of amsterdam this october.

i was thinking about it for a while anyway due to logisitical reasons, cost of flights, going to a foreign city etc but prob the biggest reason for making the change is my mid-semister exam schedule, although both marathons have some implications to the study i just cant really take the amsterdam marathon weekend off due to up-coming exams....(during marathon race week!:rolleyes:)

but im happy enough with the decision, not as flat a marathon but im not too worrried about that now after the cork half. on the positive side, i have accomodation within half a mile of the start line and close to the expo, stayed there a few times before so know what to expect too.
there is water/energy drink in bottles in DCM not cups, they have gel stations and i will also have people in the crowd watching for support, there is the extra week of training to boot....and of course there are sub3 pacers!!!

5 weeks to go!! if i can get over tomorrow ill be all set for the last few weeks of sensibily hard training....

as Del Boy says "you know it makes sence"

Good to have more company for the assualt on Sub 3 (that kinda sounds like the title for a good movie, "coming soon to a theatre near you, from the director of other big movies ............ ASSAULT ON SUB 3"

)

seanynova · 19-09-2010 12:41PM

sun 19th, 22m Easy/Tempo, 2:46:03mins @7:32m/m avHR168

2.14m Easy + 4x (6min Tempo, 1min Rest) + 10m Easy + 4x (6min Tempo, 1min Rest) + 1.98m Easy

2.14m Easy: 7:45(155)

4x6min Tempo Splits:
6:00(179)/6:05(182)/6:08(181)/6:12(179)

10m Easy: 7:56(166)

2x6min/1x5:18min/1x3:30min Tempo Splits:
6:07(174)/6:13(175)/6:20(175)/6:16(170)

1.98m Easy: 8:39(162)

that was hard!! only got about 6hours sleep last night also so didnt to me any good before i started. took yesterday off as my foot was kinda sore, as it turns out it was sore for the off today also!

think i did the 1st few tempo splits too fast, but my HR figures are in line with my ave for the half last week....after the 1st round of tempos i was labouring through the 10miles, was tempted to take my emergency gel but decided not to bother...into the next round of tempos and obviously they were hard, very hard!!! got through the 1st, into the 2nd...feeling it by now(or still feeling it), started the 3rd, said keep going....do 5mins, ended up doing 5:18

took my 1min rest and started the last, 1 to go....keep it going, but was running into the wind at this stage and thought better of it and stopped at 3:30min....kinda failed

shuffled along for the final 2miles to complete the 22m....

but guess what, after all that...im limping really badly now, can only imagine what it will feel like tomorrow!!!! dame it!

total weekly mileage: 56m

Speedy44 · 19-09-2010 04:51PM

good session Seany, nice one to get under the belt.

smmoore79 · 19-09-2010 05:13PM

That hilly half in Cork should stand to ya alright in Dublin. Big decision changing races, but it should be less hassle for ya gettin to 'the actual capital':rolleyes: Only 2 hilly sections to look out for in Dublin, the rest is flat.

22 miles in training is some session, my program stops at 20 max. Hope that doesnt backfire for me!

seanynova · 19-09-2010 06:07PM

smmoore79 wrote: »

22 miles in training is some session, my program stops at 20 max. Hope that doesnt backfire for me!

i thnik 20 is what you need to get done, anything after that is a bonus....

seanynova · 19-09-2010 10:16PM

week 12, im injured but will hopefully get something like this done;

mon, rest
tues, 12m Easy/Mar
wed, 5m Easy
thurs, 12m Easy/Tempo
fri, Rest
sat, 5m Easy
sun, 22m Easy

total weekly mileage: 57m

not sure how or what order ill do these runs but hopefully after a day of rest my foot will be ok....no doubt ill re-jig the week but will try and get the big sessions in anyway.

misty floyd · 20-09-2010 08:27AM

That was some session yesterday, well done. Pity about the foot but it could be nothing. Everything is going right so your gonna be thinking every pain is something.

I really like the look of that Daniels plan and I think I'll use it for my next marathon. That long run with tempo's looks very hard. I think the long run that I try to do with PMP at the end must be way easier. It hurts but at least you can get into a rhythm. Well done again.

seanynova · 23-09-2010 07:08PM

thurs 23, still injured and still limping! havent ran since sunday.....dame!

but i did get to the gym today to do a 45min cycle....weird, my HR was low, max 140 on the bike but my legs were burning up!
will try and get more bike time done tomorrow and physio after lunch....lets see what the damage is....hope they dont say something like X=RAY!!!!

seanynova · 23-09-2010 07:10PM

misty floyd wrote: »

That was some session yesterday, well done. Pity about the foot but it could be nothing. Everything is going right so your gonna be thinking every pain is something.

I really like the look of that Daniels plan and I think I'll use it for my next marathon. That long run with tempo's looks very hard. I think the long run that I try to do with PMP at the end must be way easier. It hurts but at least you can get into a rhythm. Well done again.

ah well, not quiet nothing in the leg but what can you do....

the daniels plan is good but its one you have to figure out yourself too like, its worth is for the animal LSRs/Tempo runs and mid week tempo sessions though....

tisnotover · 23-09-2010 07:55PM

All the best with the physio seany, fingers crossed for ya.

misty floyd · 23-09-2010 08:43PM

tisnotover wrote: »

All the best with the physio seany, fingers crossed for ya.

+1 be positive sean

seanynova · 23-09-2010 09:00PM

tisnotover wrote: »

All the best with the physio seany, fingers crossed for ya.

Thanks for the physio's number, i phoned on my way to the car after i left the track but there was no answer.....decided to book into a different place instead tomorrow afternoon, cos i need to get it sorted fast!!!

thanks anyway for the number, ill try her out next time though....

theboyblunder · 24-09-2010 07:56AM

hope that clears up seany

you have an extra week anyway after switching to dublin

seanynova · 24-09-2010 02:50PM

any chance they could delay DCM by a week os so?

it seams i have peroneal tendonitis...could be out of running for another week....at least its not a stress fracture....

did 20k on the bike today in the gym, will try do something similar every day to try and keep the fitness at a reasonable level....

misty floyd · 24-09-2010 04:39PM

thats a bummer but like you said it could be worse. Hope you heal quickly. I know its easy for me to just type this and go off and surf the web but from following your log I think you are in great shape and your target is still well on regardless of not running over the next week or so. Better to happen now then in 4 weeks.

Any plans for the bike? Do intervals, long spins?

Speedy44 · 24-09-2010 06:22PM

seanynova wrote: »

any chance they could delay DCM by a week os so?

it seams i have peroneal tendonitis...could be out of running for another week....at least its not a stress fracture....

did 20k on the bike today in the gym, will try do something similar every day to try and keep the fitness at a reasonable level....

oh man, that sucks Seany. Try to think positive though, you've been going very well and it could stand to you. Some time on the bike or maybe in the pool will make sure you won't lose much anyway.

seanynova · 24-09-2010 07:12PM

Speedy44 wrote: »

oh man, that sucks Seany. Try to think positive though, you've been going very well and it could stand to you. Some time on the bike or maybe in the pool will make sure you won't lose much anyway.

misty floyd wrote: »

thats a bummer but like you said it could be worse. Hope you heal quickly. I know its easy for me to just type this and go off and surf the web but from following your log I think you are in great shape and your target is still well on regardless of not running over the next week or so. Better to happen now then in 4 weeks.

Any plans for the bike? Do intervals, long spins?

cheers lad,

ya the bike went well today and with no ill effects, i feel my foot is healing but the risk is if i go back running too soon it will get aggrevated again and i loose another week etc....i have to be sensible. but as i say, the bike is fine and i might do 20k tomorrow(in the gym) and 35k on sunday(outside)....while trying to pedal as much as i can(as in not just pedal and freewheel for a bit)
but between the recommended rub down im to give the foot and some heat i think i might be able to run VERY easy runs mid next week....and build it up slowely to a 2week taper, prob wont need much taper as i wont have been training hard in the previous weeks?

its on the cards to pull out of DCM though cos study is BIG a factor, expense(i havent entered yet) and not sure i want to run another marathon on blow up like edinburgh....would prefere to wait and do a good one next spring....but who knows....ill know more next week.

thanks for the support anyway, but its not the end of the world, i got a good half marathon time out of my hard training.

Gringo78 · 24-09-2010 08:14PM

Stick to the bike and back of completely on the running, your target is 2:59:59, you're prob in 2:55 shape so just look after yourself for the last few weeks. The cycling will hold your endurance. Don't fall into trap of thinking you can throw in a few late hard sessions because your resting now....that will just fatigue you. You're in taper now whether you like it or not. Yeah you'll lose a bit over next few weeks but not much, especially if you can still bike. You couldn't improve your marathon time by 5min in one weeks training, neither can you disimprove it by that much (unless you injure yourself or fatigue yourself) so play it smart and relax. Accept that the training you already have in the bank is good enough and go into maintenance mode now...you'll ace it, I've no doubt.

tisnotover · 25-09-2010 10:41AM

seanynova wrote: »

any chance they could delay DCM by a week os so?

it seams i have peroneal tendonitis...could be out of running for another week....at least its not a stress fracture....

did 20k on the bike today in the gym, will try do something similar every day to try and keep the fitness at a reasonable level....

Keeping up the bike sessions will be good seany. hope that foot comes on the mend, take it handy. you won't lose that much by missing a week, you've plenty of form at moment, especially after that great time on a hilly half marathon course.

I AMsterdam 2010

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