I AMsterdam 2010

seanynova · 25-09-2010 12:23PM

Gringo78 wrote: »

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.

cheers gringo, appriciate the vote of confidence...ill see how i get on with the bike, so far so good but time will tell if its enough.
if/when i get back training i might just fall into the plan and continue as per schedule, i was already reducing overall mileage by 5m a week so by next week or whatever it will be less again and ill leave out the very hard tempo runs, maybe do 4x12mins or 2x20mins but not the 52mins i had planned!
im happy enough with whats in the bag, so far with regards LSRs i have done 2x18, 2x20, 1x21 & 2x22 so its not bad as some of them had tempo miles and 1 had 15m PMP, and if i get in another 18-20 before the final 2 weeks ill be happy out....
your right tough, the taper should be done as taper, but i think 2 weeks(16days) will be enough.

seanynova · 26-09-2010 01:35PM

went for a cycle yesterday, only went for 8.5 miles though....it was a nice day an i cycled one of my hilly(small hills) routes routes...

took today off the bike, was going to do a big one but thought better of it as im not used to cycling and i might only injury or strain another muscle(that im not used to working when running)
will cycle tomorrow though after the physio....

foot feels better, massaging it myself also so might be running by tuesday/wednesday???? fingers crossed....

seanynova · 26-09-2010 03:56PM

went for a 30min walk today, brisk but not power-walking, no pain while walking but the tendon is still sore(tender) to touch....
wouldnt have gone today only physio recommended it.

feel a bit lame for only walking though after all the PBs flying around....but todays marathon in berlin is inspirational though so glad i went out...

will try and cycle again tomorrow!

misty floyd · 26-09-2010 04:04PM

sounds good Sean.

seanynova wrote: »

..but todays marathon in berlin is inspirational though so glad i went out...

isn't it. Great stuff altogether.

theboyblunder · 27-09-2010 09:41AM

Gringo78 wrote: »

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.

+1 this man talks a lot of sense. When are you getting into coaching gringo?

Hope it clears up soon seany. you had a savage half time, you dont need to make every week count to have a good go at sub 3. Fingers crossed for you.

seanynova · 27-09-2010 05:42PM

mon 27th another 20k bike ride in the gym....

did this with hill intervals(pre programmed) after a warm up with a little intensity it was 1min on, 1min off and each time the reps got harder.....after 2.5 rounds of them i called it a day for 4k steady/cool down.
cadence was high, around100-110rpm and managed the 20k in 37mins....thought that was good going?

went to the physio again today, leg feels worse now, so not sure about the run tomorrow....im so pi*sed off, got my race number for amsterdam today...now im thinking i wish i was running it but cant anyway....will transfer it to next year if i can...

seanynova · 28-09-2010 07:25PM

week 13

tues 28th 4m easy.....very easy....around 9m/m on a track.

prob not out of the woods regarding the injury but tbh im not going to not run for another few days and still hope to do DCM so, ill try running now....and if i get injured again ill pull out of the marathon but at this stage im not prepared to go on without trying to train....
leg feels ok, not any worse than this morning but im icing it now anyway as a precaution....the big decision will be made on sunday regarding the marathon as i havent entered yet....
did 10min on the bike in the gym after at a handy intensity with my HR between 165-170....

total weekly mileage: 4m

Speedy44 · 28-09-2010 07:50PM

seanynova wrote: »

week 13

tues 28th 4m easy.....very easy....around 9m/m on a track.

prob not out of the woods regarding the injury but tbh im not going to not run for another few days and still hope to do DCM so, ill try running now....and if i get injured again ill pull out of the marathon but at this stage im not prepared to go on without trying to train....
leg feels ok, not any worse than this morning but im icing it now anyway as a precaution....the big decision will be made on sunday regarding the marathon as i havent entered yet....
did 10min on the bike in the gym after at a handy intensity with my HR between 165-170....

total weekly mileage: 4m

great to see you back out there Seaney, probably a good idea to keep icing it for a while.

smmoore79 · 29-09-2010 08:04AM

seanynova wrote: »

week 13

tues 28th 4m easy.....very easy....around 9m/m on a track.

prob not out of the woods regarding the injury but tbh im not going to not run for another few days and still hope to do DCM so, ill try running now....and if i get injured again ill pull out of the marathon but at this stage im not prepared to go on without trying to train....
leg feels ok, not any worse than this morning but im icing it now anyway as a precaution....the big decision will be made on sunday regarding the marathon as i havent entered yet....
did 10min on the bike in the gym after at a handy intensity with my HR between 165-170....

total weekly mileage: 4m

I feel your frustration Seany. Im hobbling around the place at the minute. Left side isnt right at all. May have to take a week or so off running.. Suppose marathon training wasnt meant to be easy :rolleyes:

seanynova · 29-09-2010 08:28PM

smmoore79 wrote: »

I feel your frustration Seany. Im hobbling around the place at the minute. Left side isnt right at all. May have to take a week or so off running.. Suppose marathon training wasnt meant to be easy :rolleyes:

nasty.....not good news really is it!
hope it clears up fast mate....

im still not sure ill even run DCM, at this stage i dont really mind, not going to bother running a marathon if im not ready and im happy with my running progress so ill just tip away with the shorter stuff for the winter when i can.... and tackle the marathon another time....but in the mean time im still focused on DCM '10...

seanynova · 29-09-2010 08:30PM

wed 29th, 4m Easy 33:22mins @8:21m/m avHR149

took it easy on the foot....im not making it any worse so thats good but the jury is out if im doing it any good!

anyway, ill keep building for now and maye on my next rest day it will have some time to heal properly....(or at least better)

will try 6m tomorrow.....

total weekly milage: 8m

seanynova · 30-09-2010 07:04PM

thurs 30th, 7m, 55:14mins @7:53m/m avHR162

was going to do 6m but ran with a group from CIT athletics so ended up doing 7m.....leg was ok, not any worse....ran one mile at 7:11m/m, HR was high, feel like i lost some fitness but it will come back.

total weekly mileage: 15m

smmoore79 · 01-10-2010 11:24AM

seanynova wrote: »

thurs 30th, 7m, 55:14mins @7:53m/m avHR162

was going to do 6m but ran with a group from CIT athletics so ended up doing 7m.....leg was ok, not any worse....ran one mile at 7:11m/m, HR was high, feel like i lost some fitness but it will come back.

total weekly mileage: 15m

Hopefully youre back on track. bet it feels nice to get a medium run under the belt and come out unscathed. Im hoping to run tomorrow. Will prepare myself for a 20 miler (bring drinks, gels etc) but wont be dissapointed if i get over 13 miles.. Like you, I have a feeling that some of my fitness may have gone, but hoping not too much as its only been a few days non running for me..

seanynova · 01-10-2010 03:03PM

smmoore79 wrote: »

Hopefully youre back on track. bet it feels nice to get a medium run under the belt and come out unscathed. Im hoping to run tomorrow. Will prepare myself for a 20 miler (bring drinks, gels etc) but wont be dissapointed if i get over 13 miles.. Like you, I have a feeling that some of my fitness may have gone, but hoping not too much as its only been a few days non running for me..

ya, im getting there but its been 2weeks since i stressed the body aerobically and did any sort of pace training so not sure how that will go....going to try a tempo run this afternoon...i know it could spell the end but its a chance im going to take.....and take an easy day tomorrow before the cork to cobh 15miler.....if i was a gambler, id be broke! lol

best of luck with the 20miler.....it has to be done, so give the CC a bash in november to spring or whatever.....id say you would be savage at it!

Speedy44 · 01-10-2010 03:11PM

seanynova wrote: »

ya, im getting there but its been 2weeks since i stressed the body aerobically and did any sort of pace training so not sure how that will go....going to try a tempo run this afternoon...i know it could spell the end but its a chance im going to take.....and take an easy day tomorrow before the cork to cobh 15miler.....if i was a gambler, id be broke! lol

best of luck with the 20miler.....it has to be done, so give the CC a bash in november to spring or whatever.....id say you would be savage at it!

best of luck with Cork to Cobh Seany, just take it nice n' easy at the start and hopefully everything will be ok. Fingers crossed for ya buddy

seanynova · 01-10-2010 03:23PM

Speedy44 wrote: »

best of luck with Cork to Cobh Seany, just take it nice n' easy at the start and hopefully everything will be ok. Fingers crossed for ya buddy

thanks speedy, solid advice but i might not make to the start line! have to get over a tempo run tonight without adding to the injury.....and even if i do make C2C, ill prob run it(or some of it) as a PMP run.....i know its stupid and wreckless but at thing stage i honestly dont mind if i dont run DCM '10, but if i am to give it a go, its not going to be half a**ed, and ill progress with training as planned....as of now im in reduced mileage mode but not reduced intensity!!!

wish me more luck!

seanynova · 01-10-2010 05:27PM

fri 1st, 10m Easy/Tempo, 1:11:13mins @7:07m/m avHR168

6x 1m Tempo Splits:
6:20(173)/6:17(174)/6:23(173)/6:17(175)/6:23(176)/6:19(176)

in a rush this morning when i set up the watch, i set it for 6x 1mile instead of 6x 6mins....not much difference but i would have preferred to do the 6mins....anyway, got through it ok, was worried about general deterioration of fitness but wasnt really the case....well, not much anyway. happy with the splits, set the watch for 6:20-6:30m/m but was comfortable enough running at 6:20m/m ish.....happy days.

now icing the foot, damage limitation....was a bit sore running back from the track, with all the ups and downs of the footpath/curbs etc...but hopefully it will be fine. might cycle instead of run tomorrow.

total weekly mileage: 25m

Speedy44 · 01-10-2010 10:37PM

good to have you back Seany !

seanynova · 02-10-2010 11:32AM

Speedy44 wrote: »

good to have you back Seany !

cheers for the support speedy....not 100% out of the woods yet and as a precaution ill just stick to the bike today....feel kinda bad cos weekly mileage is reduced as it is but better to get is a good 15-20m tomorrow than 15-20m on a sore foot!

from looking over the HR for tempo paces last night, i have dropped about 10sec/mile on tempo pace while keeping the same HR, thats a big enough drop for 1.5-2weeks out but hopefully with 4 more tempo runs in the programme, i can get it back to somewhere closer to where it was....

onwards and upwards!

seanynova · 03-10-2010 06:28AM

i gave my foot a rest yesterday as a precaution for todays 18-20m run....so did a 20min cycling at at 34kmph in the gym and a medium resistance and 20mins on the X-training....a few stretches also.

heading off to the Cork 2 Cobh race today which ill do as a training run and mabye most of it at PMP....could be wrecked after it which wouldnt be good but its in the plan....hope the foot holds up!

theboyblunder · 03-10-2010 06:38AM

seanynova wrote: »

i gave my foot a rest yesterday as a precaution for todays 18-20m run....so did a 20min cycling at at 34kmph in the gym and a medium resistance and 20mins on the X-training....a few stretches also.

heading off to the Cork 2 Cobh race today which ill do as a training run and mabye most of it at PMP....could be wrecked after it which wouldnt be good but its in the plan....hope the foot holds up!

good luck today seany, hope the foot comes through for you. Youll have a few weeks to rest it after today....

seanynova · 03-10-2010 01:14PM

sun 3rd, 20m Easy/PMP 02:20:30mins @7:01m/m avHR161

3m warm up @7:48m/m (timed this well as when i got back to the start line i just about had enough time to stretch, and we were off)

2m warn down @8:00m/m....(this was kinda mixed, i was doing a warm down heading out towards a stewerd i knew around mile 14, but passed a runner that i know and he asked me to run him in....after a while he took off and i found my self sprinting to keep up....bad idea! finished the last .6m after i drove home)

15.02m @PMP Slpits:
1:41:01mins @6:43m/m(avHR170)

1 06:51 (164)
2 06:46 (170)
3 06:43 (170)
4 06:47 (169)
5 06:49 (166)
6 06:47 (169)
7 06:42 (169)
8 06:41 (170)
9 06:38 (172)
10 06:40 (172)
11 06:46 (170)
12 06:44 (171)
13 06:38 (169)
14 06:42 (172)
15 06:33 (173)
15.02 05:56 (166) (didnt speed up od the end but it seams i did opps)

was worried about my foot and fitness coming into this race, the foot seams fine now, well, not any worse so i guess its full steam ahead, with icing every few hours! but the fitness for this one was a bit poor i think....paces were on the fast side of sub3 but after the half i think i was going to aim for 2:55 in DCM....not sure thats on the cards now but i will hopefully be ok for sub3 pace...no way i could have gone on today at that pace, maybe as far as 20m, avHR was 10bpm less than the cork half but i was feeling as tired towards the end and had to work a little extra hard for a PMP run.....

so, should i enter DCM? hmmmmm.....ill think about it tonight and if i feel i can run sub3 ill enter, if not ill wait till the next one....

met chinquiti(not sure i spelt that right) today also, he was wearing a boards ac singlet so said hello and we had a chat while getting ready in the registration hall...good to meet ya mate...best of luck with the prep for DCM.

total weekly mileage: 45m

cwgatling · 03-10-2010 01:26PM

Great running there. I don't think you'll have any bother going sub-3. Best of luck.

Speedy44 · 03-10-2010 01:47PM

great going Seany. If I was you I'd go ahead and enter now. You have all the work done, the foot passed the test, so it would be a shame to put it all to waste.
Just have a good taper, and like you, said, lots of ice.

I have no doubt you could have gone for 2:55, and may still do, but just go out for the sub 3 and you can always push on later if your feeling it.

another world · 03-10-2010 02:55PM

Nice run seany. You have great consistency over the whole race, I noticed that too in the Half you ran. Despite feeling tired the run should really help your fitness for the marathon.

tisnotover · 03-10-2010 06:05PM

Great stuff Seany, well done. Nice going to get all those PMP miles in.

Its taper time now for ya. If any doubts of sub-3, just read back oover your log the last while and all the quality sessions you've put in.

misty floyd · 03-10-2010 06:09PM

Brilliant Seany, great news and its looking really good. That run today is going to feel tough. Race day MP will be no bother to ya. See you at the start line

seanynova · 03-10-2010 06:34PM

thanks for the support lads!

misty floyd wrote: »

Brilliant Seany, great news and its looking really good. That run today is going to feel tough. Race day MP will be no bother to ya. See you at the start line

i should be there, ill see how the foot feels tomorrow morning but ill give it a lash its that fine...only thing about today is that it was a race so its supposed to feel easier....

tisnotover wrote: »

Great stuff Seany, well done. Nice going to get all those PMP miles in.

Its taper time now for ya. If any doubts of sub-3, just read back oover your log the last while and all the quality sessions you've put in.

happy enough with the quality sessions and i have alot of long runs in the bag so after a solid week this week the mileage will reduce significantly afterwards.....50/40/20 for the last 3 weeks....

another world wrote: »

Nice run seany. You have great consistency over the whole race, I noticed that too in the Half you ran. Despite feeling tired the run should really help your fitness for the marathon.

cheers, tried to hold pace but towards the end as the people around me were pushing on i went with them not realising....but pacers in DCM will help anyway...

Speedy44 wrote: »

great going Seany. If I was you I'd go ahead and enter now. You have all the work done, the foot passed the test, so it would be a shame to put it all to waste.
Just have a good taper, and like you, said, lots of ice.

I have no doubt you could have gone for 2:55, and may still do, but just go out for the sub 3 and you can always push on later if your feeling it.

2:55 is off the cards for now, but if the tempo sessions go well the next 2 weeks i might have a craic at a lower than 2:59 time...

cwgatling wrote: »

Great running there. I don't think you'll have any bother going sub-3. Best of luck.

hopefully so cwgatling, 3 weeks to get things right and ill give it a lash!

misty floyd · 03-10-2010 06:47PM

what LSR are you going to hit next weekend Sean?

seanynova · 03-10-2010 06:49PM

one thing i prob should mention about todays run was that i didnt have the best pre-race week....did 6m tempo running on friday, went out late friday night, was in the gym doing a moderate to fairly intense 40mins of cycling and x-training and out again sat night.....didnt take on much water all weekend and only have cereal for breakie and a cereal bar at registration.....not my normal pre-race intake!
took in a gel also around 7m mark, had another one in the back pocket but didnt bother taking it....

so all in all, im happy enough with the run but it prob should have felt a little easier as its only 3weeks to the marathon...ah well...

I AMsterdam 2010

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