Getting the times down.

cwgatling · 26-09-2011 7:06pm

Nice one Jacqui, did not realise you were hitting that mileage. It will pay dividends on the big day. Keep an eye on it for the next few weeks - Daniels has 80%, 70%, 70%, 60% for the next 4 weeks which would be 60, 53, 53, 45! It's seriously dropping off.

9 easy today. 7:28 pace. Very enjoyable run, effort was zero. Session planned for Wed.

jacquib · 26-09-2011 8:25pm

That was my highest week as I hadnt had a day off as we done the long run sat instead of sun:). I wudnt say I'l do another week like that now with it only being 5wks to the mara:D

cwgatling · 28-09-2011 2:56pm

Tues - 6 @ 7:38
Wed - 2 easy, 4x 1 mile tempo off 1 min, 10 miles easy, 4x 1 mile off 1 min, c/d.

These are wicked sessions and I don't think I've ever fully nailed one. Phoenix Park again for this one and I knew it was going to be tough as soon as I stepped outside. Bloody roasting and a strong wind.

2 easy: grand. Covered in sweat after 5 mins.
Tempos: 6:17, 6:13, 6:12, 6:12. Pretty tough. Jogged back to the car and got a drink.
10 easy: Almost turned back after 2. Did not feel good at all. Roasting 1 min, freezing the next. The wind seemed to be in my face no matter what way I was running. Gritted the teeth until I got to the car again for another drink. Made up the 10.
Tempos: 6:21, 6:22. Dying after these, but I was halfway there. 3 was a 6:37

Words can't describe how tired I was after this. Halfway through I knew it was going to be the last one and gave it everything to try and get a 6:2x.

Cool down: had to stop in the middle to lie down. Nothing left in the tank. If I hadn't had a bottle of coke in the car I would have slept in the polo grounds.

Bit disappointed I didn't hit the last 1 but you have to know when to call it a day. The wind and the heat played a big part. Also, it just wasn't my day.

20 miles, avg 7:21 pace. That includes a stop at the ice cream van :P

jacquib · 28-09-2011 4:32pm

Super going Paddy. I think at this stage we're all feeling tired. We just have to keep telling ourselfs only another 2 weeks of hard training & then we can taper down.:)
Hope you enjoyed the ice cream, you deserved it

cwgatling · 01-10-2011 1:44pm

Thanks Jacqui, you're right I think. Everyone's a bit wrecked but the miles dropping off should help.

Thurs - 4.5 recovery
Fri - 5.25 easy.
Sat - rest

Session tomorrow which I'm looking forward to.

cwgatling · 02-10-2011 12:17pm

Plan - 1hr easy, 6x 1 mile T pace off 1 min jog, c/d.

Did 8 easy at 7:49 pace and tore into the reps.

6:16
6:10
6:09
6:06
6:13
6:08

Pretty tired but I knew on rep 4 that I'd broken the back of it. Glad to get this one right after not nailing the tough midweek one.

Loads of hardy souls out running in the park, great to see. Nice morning for be running too.

15.75 @ 7:16 avg

60.5 for the week.

jacquib · 02-10-2011 4:49pm

Well done Paddy. We done nearly 23m this morning. Thats the last longest now til the marathon. 20 next week & the tapering begins

.
Went & had a look at the Novice over in the park. Gerry ran well after doing 23m yesterday.
Are you going to do the club 5m race? Im not, Im going to give them a hand stewarting it

cwgatling · 02-10-2011 6:03pm

Nice work Jacqui. Yep, 2 more long ones for me. The end's in sight! Good on Gerry would like to have seen that but stuck in work.

Haven't decided yet about the race, it might just fit in to the plan

cwgatling · 05-10-2011 8:36pm

Mon - 6.2 recovery

Tues - 9.4 @8:04. Felt great here. No need to push the pace. Swung by the clubhouse and was talked into doing the 5 miler on Sunday. So that led to...

Wed - 20@7:42. Dreadful day to be out. Howling winds and some very heavy showers. Was seriously questioning my sanity at some points. If the day of DCM is like this I'll be lucky to get 3:20. Had to run in flats because my Kinvaras are shagged.
Hit the hilly 10 mile loop of Bohernabreena followed by the waterworks and back through Kiltipper. Glad that is over.

Looks like Tuesday is the day for the 15m MP run.

theboyblunder · 05-10-2011 9:15pm

thats great going in that weather!

liamo123 · 06-10-2011 7:37pm

cwgatling wrote: »

Mon - 6.2 recovery

Tues - 9.4 @8:04. Felt great here. No need to push the pace. Swung by the clubhouse and was talked into doing the 5 miler on Sunday. So that led to...

Wed - 20@7:42. Dreadful day to be out. Howling winds and some very heavy showers. Was seriously questioning my sanity at some points. If the day of DCM is like this I'll be lucky to get 3:20. Had to run in flats because my Kinvaras are shagged.
Hit the hilly 10 mile loop of Bohernabreena followed by the waterworks and back through Kiltipper. Glad that is over.

Looks like Tuesday is the day for the 15m MP run.

Great stuff CW...... Fab running....Wind, rain and God forbid snow aint going to stop 2.... Ur ready

cwgatling · 07-10-2011 1:02pm

@TBB - thanks man, well done on the 5/3/5/3. There's another one of those left to do!
@Liamo - haha great stuff, wish I was that sure. Tues will tell a lot.

Rest day yesterday. Wanted to do a short recovery but couldn't fit it in.
Fri - 7 @ 7:04. Nice run, new shoes. Didn't realise how worn the old ones were.

jacquib · 07-10-2011 1:37pm

They wear out fairly quickly when your logging up the miles

So much for not having any more high mileage weeks. We're doing long run tomorrow as the race is Sunday & im stewarting. So after my run tomorrow I'l have logged about 85m for this week. In saying that the legs feel ok. But thats defo the lash high mileage, All downhill from here :eek:

cwgatling · 08-10-2011 7:36pm

85? You mad yoke. I'm down to 55 this week. See you tomorrow - no abuse from the sidelines now

4 easy today. 7:55 pace. Looking forward to tomorrow. Hope to really hammer this one.

cwgatling · 09-10-2011 12:08pm

Great 5 miler today in Tallaght. Right up there with the likes of Dunshaughlin in terms of organisation, course, value for money etc.

Started bang on time. Conditions were not exactly ideal - seriously windy. I was hoping for sub-29 and had the Garmin on 5:50 pace, planning to hold that for 4 and hammer the last mile.

Splits:
5:45
6:01
5:54
5:48
6:04
0:08

for 29:44. A good minute off what I wanted, but I gave it everything. Miles 2 and 5 were killer: wind and hills. The last mile was hell, it was everything I could do just to hold the pace. Lungs and legs on fire, chest pains, the whole 9 yards. Minor PB over Raheny (30:11).

10.3 @ 6:56 avg for the day.
57 for the week - a bit high.
2016 for the year. Pretty funny looking back at previous years. 2009 was 733 miles total, 2010 was 1143!

jacquib · 09-10-2011 8:11pm

Wel done today Paddy. We couldnt do anything about the wind. Hopefully on marathon day we'll have very little wind. Dont mind the rain.

It was a good race & hopefully we'll get more numbers next year

ecoli · 09-10-2011 8:14pm

Solid race today Paddy. not the easiest of course's so definitely more in the tank come Raheny that sub 29 is yours. Sets you up nicely now for Dublin you been running very well man and are well primed for a good run out

seanynova · 09-10-2011 11:18pm

well done in the race, solid enough time, difficult conditions/course.
i was expecting to be reading about a 15m PMP session though, did you decide on a day for that one?

cwgatling · 10-10-2011 3:13pm

jacquib wrote: »

Wel done today Paddy. We couldnt do anything about the wind. Hopefully on marathon day we'll have very little wind. Dont mind the rain.

It was a good race & hopefully we'll get more numbers next year

Thanks Jacqui, yeah agreed on the weather - anything bar wind. Fair play for helping out. Cracking race.

Solid race today Paddy. not the easiest of course's so definitely more in the tank come Raheny that sub 29 is yours. Sets you up nicely now for Dublin you been running very well man and are well primed for a good run out

Cheers ecoli, well done yourself man, brilliant time. Would have liked to have seen that finish with Keith. Yeah I think sub-29 is on with a bit more specific training. Fingers crossed for DCM, getting nervous now.

well done in the race, solid enough time, difficult conditions/course.
i was expecting to be reading about a 15m PMP session though, did you decide on a day for that one?

Thanks Seany, ah yeah that session is tomorrow. Did the race instead of that 5/3/5/3 tempo. I'm bloody dreading the PMP, but if I can make it to the end of this week it's easy street. Enjoy yer taper!

5 recovery today 7:40 or 7:50 pace. Pretty dinged up, lots of sore spots.
15 @ 6:50 tomorrow

cwgatling · 11-10-2011 3:39pm

Last MP run today. There's a 4 mile loop in the Phoenix Park that's great for these, flat and grassy -> Loop. The only thing is it's really exposed so half of it has a strong headwind. I am so sick of this windy weather. Lovely if you're out for a stroll or something, but jaysus it sucks the life out of me trying to run in it.
Anyway,

2 mile w/u at 7:44
15 at 6:45
1 mile c/d at 7:20

I was not looking forward to this at all, but it was actually ok. Pretty tired come the last mile, but not half as bad as when I did 13 at MP a few weeks back. Good day's work.

Oh yeah, took a powerbar gel. Disgusting. Will have to try something else before the race.

seanynova · 12-10-2011 2:48am

cwgatling wrote: »

Last MP run today. There's a 4 mile loop in the Phoenix Park that's great for these, flat and grassy -> Loop. The only thing is it's really exposed so half of it has a strong headwind. I am so sick of this windy weather. Lovely if you're out for a stroll or something, but jaysus it sucks the life out of me trying to run in it.
Anyway,

2 mile w/u at 7:44
15 at 6:45
1 mile c/d at 7:20

I was not looking forward to this at all, but it was actually ok. Pretty tired come the last mile, but not half as bad as when I did 13 at MP a few weeks back. Good day's work.

Oh yeah, took a powerbar gel. Disgusting. Will have to try something else before the race.

nice one, sets you up nicely for the marathon....good session!

liamo123 · 12-10-2011 5:50pm

cwgatling wrote: »

Last MP run today. There's a 4 mile loop in the Phoenix Park that's great for these, flat and grassy -> Loop. The only thing is it's really exposed so half of it has a strong headwind. I am so sick of this windy weather. Lovely if you're out for a stroll or something, but jaysus it sucks the life out of me trying to run in it.
Anyway,

2 mile w/u at 7:44
15 at 6:45
1 mile c/d at 7:20

I was not looking forward to this at all, but it was actually ok. Pretty tired come the last mile, but not half as bad as when I did 13 at MP a few weeks back. Good day's work.

Oh yeah, took a powerbar gel. Disgusting. Will have to try something else before the race.

Good stuff CW.....Solid session in those conditions....Like the bit about the gel... Ur leaving it late to decide on an alternative gel

.. Powerbar gels are an acquired taste alright but I swear by them.. Maybe try a different flavour

.... If not what gels are u considering ???

jacquib · 13-10-2011 5:02pm

Well done Paddy.

Today was the 1st day without wind in a while & I didnt get 2 run

I spent 4 hours in tallaght a & e yesterday. Woke up sunday with a sore forearm & it was swollen. Wasnt gettin any better & as im goin away for a week on sat decided to get it looked at. Ive got tendonitis & im in a cast for 2wks :eek:. Im going to meet sharon & viv in the mornin to do 18m so i hopin it will be ok. I hope this isnt going to affect my marathon after all the training :mad:

brownian · 14-10-2011 10:20am

@cw - I find the high5 isogels really easy to take - they're VERY liquid, more like a mouthful of sweet juice than a gel.

@jaquib - best of luck with the cast - that's pretty poor timing. Haile always runs slightly lopsided, from carrying books to school as a kid...

jacquib · 14-10-2011 2:20pm

@ Brownian, thanks. I got the 18m in today, wasnt too bad, last few miles arm felt heavy. Ive to get it taken off on the 25th so hopefully it will be ok. If not im just going to ask if I can wear a strap on marathon day. I cant let all that training go to waste :eek:.

cwgatling · 14-10-2011 5:31pm

Thanks Liamo, it was foul - the blackcurrant one. I have a few Gu ones that I'll try and maybe the Hi-5 that Brownian suggested. Still, whatever gets me over the line, I'll eat!

Jesus, awful timing Jacqui. Don't let it put you off. You won't have it on the day and the serious work has been done. Let's hope that's the only setback. No more long runs - we're only 2 weeks out!

Thanks Brownian, I'll give them a try. Still get the shudders thinking about that Powerbar

Hope the legs are getting better for you.

Wed - 4 easy
Thurs - 5.5 easy w/ 4x 100m strides
Fri - tempo session.

4.5 warmup @ 7:45
3 T pace @ 6:02
2.6 easy @ 7:45
3 T pace @ 6:00
1 easy cooldown @8:00

14 for the day avg pace 7:02.

Great day for it and had company (thanks Eoin!). Pretty wiped now but the mileage for the week is almost done.

ronnie085 · 14-10-2011 7:35pm

cwgatling wrote: »

4.5 warmup @ 7:45
3 T pace @ 6:02
2.6 easy @ 7:45
3 T pace @ 6:00
1 easy cooldown @8:00

14 for the day avg pace 7:02.

Great day for it and had company (thanks Eoin!). Pretty wiped now but the mileage for the week is almost done.

Thought you were on a taper, great session

. Another suggestion for gels for you, these boys, I find them easy on the stomach and they dont taste strong although you'll be fairly buzzing if you try all the gels suggested.

brownian · 14-10-2011 7:42pm

ronnie085 wrote: »

Thought you were on a taper, great session . Another suggestion for gels for you, these boys, I find them easy on the stomach and they dont taste strong although you'll be fairly buzzing if you try all the gels suggested.

I've taken these too. They're good in that they're iso and so need no water. But they're much thicker than the high5 iso ones - more of a gel and less of a liquid. Innocuous taste, though

cwgatling · 18-10-2011 1:47pm

Sat - 3 easy
Sun - rest
Mon - 6 @7:35
Tues - last big session!
5 easy (7:50), 3 Threshold (6:17

), 5 easy (7:45), 3 Threshold (6:09

), 2 easy (7:55).

I'm not even gonna start about the wind. Got in from work at midnight last night, so pretty tired heading out the door at 9. Hit Tymon as I knew the track wouldn't be open. Tried to find a sheltered spot but no dice.
Ground them out on a 400m loop and headed to the track, filling in 5 miles on the way. This was much better. It's so much easier to get into a rhythm on a track.

There were 2 lunatics down there doing 2 mile reps at 5:20 pace.

18 for the day @ 7:20 avg. Jesus, 2 days into the week and over half my mileage done. Taper is well and truly underway.

Took an orange High-5 after mile 8. Pretty decent, think I will stick with these.

tunguska · 18-10-2011 4:16pm

cwgatling wrote: »

There were 2 lunatics down there doing 2 mile reps at 5:20 pace.

They were meant to be 5:20s but when you train with an animal pre-session plans go out the window. Murder in that wind.

Good session dude.

cwgatling · 20-10-2011 7:37am

Ye were flying, great stuff. No sign of this wind abating!

7.8 recovery last night. Super slow. Got out of work a bit early and planned on 4-6 easy so I headed down to the club for some company. Rest today, session tomorrow which I am going to get 100% right.

cwgatling · 23-10-2011 7:12pm

Fri - 2e (7:55), 2t (6:07), 2t (6:12), 5e (7:51).

11.1 for the day. Hilarious weather. The threshold stuff was hard; harder than it should have been, but it's done now. I tore off like a madman for the first 400 and suffered because of it.

43 for the week.

Taper week will look like this:
Mon - 5 easy
Tues - 0-2 easy
Wed - 2 easy, 4*1200, 2 easy (or whatever I can hop in on at the track)
Thur - 7 easy with 1 or 2 MP
Fri - 4 easy
Sat - off
Sun - 4 easy
Mon - D-DAY

Easy is the key word! Daniels would have me at 38 for the 7 days prior to the race which is too much, I think. P&D has 28 for the plan that tops out at 70MPW, so I went with that kind of mileage, keeping the Daniels T session. No running the last 2 days. Dying to get at it now.

ecoli · 24-10-2011 8:44am

Hey Paddy

Best of luck come monday. Looking over your training over the last while it has gone really well and you are in great shape. One bit of advice I will give (and it will seem strange considering all the focus on training/fueling/paces etc) Simply enjoy it. We spend so much time training for key races like this that often we are so blinded by the target that we dont realise we run because we love to run and after spending all this time building towards DCM it has become part of life in recent times. The work is there not reap the rewards and enjoy every min of the PB;)

cwgatling · 30-10-2011 10:18am

Cheers Ecoli - great advice. Yep, it's purely for the love of the thing so enjoying it is a massive part of racing. Though I don't expect the last 10k to be too pleasant

Saw you haring around the track during the week, fair play man you were really moving.

Tues - 7.1 w/ 6x 400 (80-90s)
Wed - 2.2 @ 7:25
Thurs - 7 w/ 1 MP
Fri - 4 @7:51
Sat - off
Sun - 3 @ 8:39

Well, that's that. Feeling totally knackered. Not much else to say, just dying to get to the start. I felt like muck before my 2 half races too and nailed both of those so I hope this is a similar situation. Paying no attention to the weather forecast. It's beautiful out there now. Got a good group from the club going for sub 3 and was lucky enough to get a pass to the elite starting area so no excuses.

Plan is even splits and leave the fainting until I'm over the line. I don't have a B goal. It's 2:xx:xx or bust.

Best of luck to everyone racing tomorrow. Leave it all on the course.

Brianderunner · 30-10-2011 10:22am

All the best for tomorrow. Just watch your pace early on if your starting up with the elites.

menoscemo · 30-10-2011 12:07pm

Best of luck tomorrow Paddy, I have no doubt you'll smash 3 hours.

stipes212 · 30-10-2011 12:38pm

My tuppance worth!
Don't go out to SMASH the 3 hours, 2:59:59
so no quicker than 89:00 at half way

seanynova · 30-10-2011 2:31pm

easy in the 1st half, 1:30:30 will be fine, geographically is a negative split course....so dont worry about time or plan on banking time in the 1st half...if you do that and you run close to the wire, the hot pace and 1st half elevation will catch up with ya....enjoy!

liamo123 · 30-10-2011 6:58pm

cwgatling wrote: »

Well, that's that. Feeling totally knackered. Not much else to say, just dying to get to the start. I felt like muck before my 2 half races too and nailed both of those so I hope this is a similar situation. Paying no attention to the weather forecast. It's beautiful out there now. Got a good group from the club going for sub 3 and was lucky enough to get a pass to the elite starting area so no excuses.

Plan is even splits and leave the fainting until I'm over the line. I don't have a B goal. It's 2:xx:xx or bust.

Best of luck tomorrow Paddy.... Love the attitude.... Good quality training done so 6.50 ish all the way to Fosters Avenue and then empty the tank....

Seres · 30-10-2011 9:18pm

best of luck morro

theboyblunder · 31-10-2011 5:37am

best of luck cwg!

cwgatling · 31-10-2011 3:59pm

Thanks for all the good wishes lads!

3:01:37 by my watch. That was hard. Head is still spinning. Thought I'd be gutted but I genuinely gave it 100% and just didn't have sub-3 on the day. Pretty happy, these things happen. PB is 3:55 from Conn 08 and Kildare would have been 3:10 or a bit less, so it's a decent chunk off that.

My God, the support along the route... unreal. Dolphin's Barn was amazing. City Centre, Walkinstown and Templeogue too. Fair play to everyone for coming out, it really does make the day special.

Headed out at 6:50's with a clubmate, fell in with the pacers in the park and went through halfway feeling ok. A bit ropey for that early in the race, but I necked another gel and bucked up a bit. At 16 those balloons started to get away from me so I pegged them back over the next mile (tough). Stayed with them through Milltown but lost them in Clonskeagh and that was that.

I was on my own, ploughing up those hills into a headwind and it took its toll. Tried very hard to get back into it on the downhills, but jesus I was tired. 21-24 was a bit of a death march. Me and one other guy really gutted it out here. People were dropping like flies. Thought I had a chance at 3:00:xx and really worked over the last 2 miles. Again, unreal support. Finished strong enough - zero in the tank. Saw ecoli twice along the route - thanks for the encouragement man.

Had a chat with Ava Hutchinson at the end. Think I'm in love

. She didn't get the A standard but Linda Byrne did.

Great day out. Missed water at 2 stations because for some reason the volunteers were fishing them out of the plastic as we ran past and it was taking ages. Weather was good enough. No excuses, I just didn't have it but I will get there.

Splits:
6:44
6:55
6:50
6:36
6:46
6:49
6:36
6:44
6:34
6:45
6:40
6:52
6:59
6:56
6:42
7:01
6:33
6:37
6:47
7:01
7:10
6:58
7:06
7:26
7:25
7:13
2:38 for .45

6:53 avg.

Looking at that, it was clearly lost in the last 10k. Longer long runs are needed!

Woddle · 31-10-2011 4:05pm

Was that you that threw the cap away just after 15, I was trying to get a pic of as many Tallaght singlets as I could.
Congrats on the PB, when I was cycling home I could really feel that wind, no doubt you'll smash sub 3 next time.

liamo123 · 31-10-2011 4:09pm

Great report Paddy....conditions definately played a part IMO..... it was tough out there and u deserve great credit for digging deep and getting through it....giving 100% is all u can ask.....With more favourable conditions ul smash 3 hrs.... Once again well done and enjoy the pints

cwgatling · 31-10-2011 4:13pm

Woddle wrote: »

Was that you that threw the cap away just after 15, I was trying to get a pic of as many Tallaght singlets as I could.
Congrats on the PB, when I was cycling home I could really feel that wind, no doubt you'll smash sub 3 next time.

No man, but I know exactly who it was by that description

. True it was windy enough. Ah brilliant, be nice to get a look at those though we're probably all dying in them!

Hey thanks Liamo, yeah today wasn't the day but it ain't far off! Pints? You read my mind

It's been a dry week.

tunguska · 02-11-2011 4:51pm

Hard luck man. Pick yourself up and go again next year. You on for the waterford half marathon?

neilc · 02-11-2011 7:22pm

Unlucky with the sub 3 but still a great performance, well done.

jacquib · 02-11-2011 9:08pm

Hiya Paddy, hows d body since? Have u done a recovery jog yet?:D. I just done a swim yesterday.

I got a big blood blister under my right foot. I put 1 of those blister plasters on it & it has stuck, Its very sore & I cant put much weight on it. Tried soaking it for a while but it still isnt coming off. Id say the skin would come off if I tried to pull it off

liamo123 · 02-11-2011 9:11pm

jacquib wrote: »

Hiya Paddy, hows d body since? Have u done a recovery jog yet?:D. I just done a swim yesterday.

I got a big blood blister under my right foot. I put 1 of those blister plasters on it & it has stuck, Its very sore & I cant put much weight on it. Tried soaking it for a while but it still isnt coming off. Id say the skin would come off if I tried to pull it off

How did u get on jacquib ?...

jacquib · 03-11-2011 3:06pm

@ Liamo123

Got 3.25. I cramped @ 23m & couldnt get the breathing right so I walked 2 bout 24m ish, managed to get going again slowly & pick it up a bit towards the end. I havent done the Dublin marathon since 2007 & I forgot how hard the course is. My time then was 3.37 so its a pb 4 the Dublin course

. My last 2 marathons before monday was Amsterdam & Berlin which are relatively flat courses.

Getting the times down.

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