More miles mean more improvement?

menoscemo · 23-10-2012 08:54PM

ray lanigan wrote: »

cant wait for monday for my first pacing duty:)

Are you staying on monday for a few pints in Mcgrattans Ray?

Will be nice to meet you...

ray lanigan · 23-10-2012 10:11PM

menoscemo wrote: »

Are you staying on monday for a few pints in Mcgrattans Ray?

Will be nice to meet you...

im afraid i cant as i have to get back home more or less straight after the race:mad:,dublin will be my 25th longdistance race witch would give me the bronze medal in the marathon club ireland,as i cant stay around i cant recieve it,will have to wait for the next one,im sure i will get to put plenty of faces to names up there before hand,c u all in dublin:)

ray lanigan · 27-10-2012 03:21PM

week 43
mon=rest
tues=17 miles(10 miles x 7.21pace am+ 7 miles speed session track pm)
wens=15 miles x 7.27pace
thur=16 miles x 7.18pace
fri=rest
sat=22 miles x 7.42pace(very flat)
sun=taper

weeks total 70 miles(so taper begins for mondays marathon,41 hours,the missus had a lovely can of red bull and a fry up waiting for me after todays run,not ideal carp loading but it was yum yum:D,good luck to everyone running the dublin marathon,be strong and have a blast):)

ray lanigan · 29-10-2012 09:18PM

todays first pacing duty worked out great,3.14.34:),was stressfull for the first 8 mile as i didnt want to mess it up,im sorry if there was any boards runners that chatted to me on them 8 miles as i was concentrating so much on getting it right as the first mile we were at a walk with the bottle neck corner,but when we clawed back the time lost it was a absolute plessure to have been amongest the runners helping them achieve there goal,it was an honour.

would like to say well done to all the other boards pacers that done a fantastic job,i was able to put faces to most of the names on here,every one of you are a special breed,cant wait for the next one if they will have me again:)

ray lanigan · 30-10-2012 09:53PM

tonights track session

ran the 7 mile into the track,done the 2 mile warm up and then the real work started,6 x 1000m,i just left the garmin of and ran on feel,found this better way to do it than the last time i ran these,they all came in between 5.03pace-5.10pace,loved this session again,my mate was there and was going to give me a lift home as it was dark,but he gave me a light and i ran the 7 miles home,so i ended up running 20mile,great training for the double marathon in 19 days time:D.

ray lanigan · 04-11-2012 02:05PM

week 44

mon=26 miles(dublin pacer=3.14.34:))
tue=20 miles(warm up,track work,warm down)
wens= 16miles x 7.58pace(legs went stiff and the last few miles were 9 min miles,cut the run short)
thur=rest(burnt out,legs dont want to run and head doesnt want to do anything to do with running)
fri= 38miles x 7.32pace(had to do this session for the head,it was toture,42 hills and 3 gels and a 500ml of water,if i didnt do that run i wasnt going to do the 52.4 mile ultra in 2 weeks)
sat= 10 miles x 8.24pace(had to cut the run short burnt out)
sun= 10 miles x 7.56pace(burnt out)

weeks total=120 miles,the plan was to run 180miles but the legs and head didnt want to no about it during the week,the best bit of advice i got before was your not ready to race again until you forget about your last one,dublin was just a training run,but i was focused on that run 100% for weeks as i didnt want to mess it up for anyone,as soon it was over i was back to training for the 52mile ultra and i lossed all focus,the head was waiting for a brake,its nearly impossible to put in the miles if the head isnt in the right place,i think the hole year has caught up with me,i havnt realy stopped,im just going to ease of for the next 2 weeks and try and get the head strong again,and hopefully the miles i have put in,end up to a good race.

ecoli · 04-11-2012 02:14PM

There are times when you need to recharge the batteries (mentally more so than physically) one or two down weeks could be just what you need. When 120 miles is a bad week though shows your training has been savage.

While your training is amazing I think your greatest asset is your sensibility and confidence in your ability to be able to listen to your body when needed. This is a ver rare talent and one which will stand to you

ray lanigan · 06-11-2012 09:48PM

track session
2 x 2miles
the plan was to keep these at 6min miles as im feeling burnt out
but that went all flying out the window as soon as we strated,the coach woulnt let us were the garmins,he wanted us to run on feel
first 2 miles was 10.41 and the second was 10.43,then i lay on the ground and nearly pucked up,i didnt have any kick in the legs on the final laps as it just wasnt there,but i defintly have improved from the first time i done these:)

ray lanigan · 11-11-2012 03:01PM

week 45
mon=rest
tues=16 miles(10 miles x 7.20 pace am+ 6 miles track work)
wens=15 miles x 8.18 pace
thurs=rest
fri= rest
sat= 10 miles x 6.58pace
sun= 10 miles x 8.05

weeks total= 51 miles(tapering for next weeks ultra but im realy struggling at the moment,no run feeling easy at present,usually im hopping of the road during taper,please god im ok by the time next week comes around:rolleyes:)

Marthastew · 11-11-2012 03:11PM

Ray,
Very, very best of luck for next week. Sounds like you are tired at the moment so make sure to take it easy on yourself this week.
You have done amazing work in the past few months and it definitely will all come together for you on the day. Your positive attitude and strength will ensure you a wonderful race:)

BeepBeep67 · 11-11-2012 03:48PM

Great training of late Ray, I love the fact 70 is an easy week. Good luck in the memorial.

ray lanigan · 13-11-2012 08:44PM

managed to pick up a ankle injury but went into the track to see how it feels when running:rolleyes:
4 x 1 miles repeats with 3 min recovery
first one 5.06,decided to ease the rest of them of a bit as i could feel it,5.28,5.27,5.26,i still managed to puke me dinner up on the 3rd mile,just iced the ankle,please god its going to be ok for sundays 52miler:rolleyes:

TRR · 13-11-2012 09:02PM

Laughing at your track session. I fecking hope you felt it a bit after a 5.06 opening mile

good luck the weekend but with your good basic speed I'd definitely consider a few shorter races over the coming months. You would hammer a good 5 or 10k

ray lanigan · 13-11-2012 09:13PM

TRR wrote: »

Laughing at your track session. I fecking hope you felt it a bit after a 5.06 opening mile good luck the weekend but with your good basic speed I'd definitely consider a few shorter races over the coming months. You would hammer a good 5 or 10k

the first one was only fast because there was a lad in there thats a 4.40mile runner,and somehow found meself running along side him,it was blowing windy in there and we were both flat out near the finish i went past him on the straight and he caught me just at the finish as i just lost all form:mad:,as soon as i get this ultra out of the way i havnt any plans for a while so will try a few short races,thanks trr:)

liamo123 · 17-11-2012 02:56PM

Best of luck tomorrow Ray.... Hope the ankle holds up... Enjoy

KielyUnusual · 17-11-2012 03:38PM

Jaysus Ray, this one has creeped up out of nowhere. Your training of late has been immense. Whatever pace you decide to go with tomorrow will be a Sunday stroll compared to the mile times you've been putting in recently.

Have a great race. Enjoy.

ray lanigan · 17-11-2012 04:34PM

liamo123 wrote: »

Best of luck tomorrow Ray.... Hope the ankle holds up... Enjoy

thanks liam,the ankle is fine now,managed to put on 10lb during me taper:eek:,wont be long losing it tomorrow

fjw · 17-11-2012 09:41PM

Best. Of luck tomorrow ray ,you know we are all behind you..miles behind you!,!!

anthony.whelan · 18-11-2012 04:22PM

Ray took the win today. If any one deserves it is him after the savage training he has put in all year!

Marthastew · 18-11-2012 04:38PM

anthony.whelan wrote: »

Ray took the win today. If any one deserves it is him after the savage training he has put in all year!

+1

:D:D:D:D:D:D:D:D:D:D:D

KielyUnusual · 18-11-2012 04:45PM

No surprise at all. It was inevitable with the hard work and dedication you've been putting in that race wins and podiums were sure to follow. Must have been some feeling crossing that finish line, Ray. Big time congratulations.

ray lanigan · 18-11-2012 11:04PM

i have never suffered so bad in a race as i did today,from 12miles onwards the wheels started to come of,by mile 26,i was completly spent,was almost going to to stop when a fellow boards runner jumped in and started to run with me(meno)he ran with me for 8miles,i cant thank him enough for what he did,he was chaating away to me and i havnt a clue what he was saying as i was in a dark place and crying inside,ever corner i went around there was a boards runner to shout encouragement,it was like our own running club,i will thank you all when i stick up a race report in a few days.

menoscemo · 18-11-2012 11:10PM

ray lanigan wrote: »

i have never suffered so bad in a race as i did today,from 12miles onwards the wheels started to come of,by mile 26,i was completly spent,was almost going to to stop when a fellow boards runner jumped in and started to run with me(meno)he ran with me for 8miles,i cant thank him enough for what he did,he was chaating away to me and i havnt a clue what he was saying as i was in a dark place and crying inside,ever corner i went around there was a boards runner to shout encouragement,it was like our own running club,i will thank you all when i stick up a race report in a few days.

Well done Ray. I think everyone suffered today it was truly horrible conditions. 2 were hauled off the course at the end with near hypothermia. Your head must have been right screwed alright because I only did 5 mile with you :pac:

menoscemo · 19-11-2012 12:19AM

Hey Ray, I told you that fecker Don was sitting on your shoulder waiting to pounce

ray lanigan · 19-11-2012 12:31AM

menoscemo wrote: »

Hey Ray, I told you that fecker Don was sitting on your shoulder waiting to pounce

hes one tough lad,he ran his fastest ever marathon in the first half of the race,he would make mince meat of me over 100miles,love the picture,i was taking gels during the race he was eating choc mice:eek:

NoGutsNoGlory · 20-11-2012 08:01PM

what happened ray... the high training mileage catch up on you?? well done on the win ..

ray lanigan · 20-11-2012 11:39PM

NoGutsNoGlory wrote: »

what happened ray... the high training mileage catch up on you?? well done on the win ..

i think ive went to the bottom of the well to many times this year and this time it was empty,im trying to right down a race report at the moment and havnt the energy to think straight,it will take a few days,jesus i thought if i ever won a race i would run threw a wall, roll on the ground and cry,it was strange i didnt feel any joy and still dont.i have found out that ultra running is not about winning,its about a journey to find who u are,its about meeting new people and making new friend,when the going got tough out there everyone of us was in a battle and i would of gave the win away just to help someone else get over the line.
i got that feeling when i paced dublin a few weeks back,i was never so happy that day.
if anyone ever reads this thats not a runner, your missing out big time,i was blown away at how kind and friendly people are in the running community,i realy still feel overwellmed by what i experienced at the race,people like meno,tom,sue,there was me not able to string a word together in the last few hours of the race and pat o keef was there giving everyone smiles and encouragement and hes going threw the same pain as me,amman and anto every time we passed you just had a smile on your face,frank still cracking jokes and one liners and helping another ultra runner along during the race.unbelivable people,that we could all learn from.

menoscemo · 20-11-2012 11:52PM

ray lanigan wrote: »

if anyone ever reads this thats not a runner, your missing out big time,i was blown away at how kind and friendly people are in the running community,i realy still feel overwellmed by what i experienced at the race,people like meno,tom,sue,

Jesus Ray I was just being selfish jumping in with you, I just wanted to say I ran a few miles with a legend. It was a total pleasure for me.
You were actually chatty enough. I could tell you were suffering but you are some man for putting on a poker face in a race. I loved how you stuck behind Arthur the 2nd placed lad and refused to lap him for a second time in case he got ideas and tried to come back at you

Poor lad Arthur, his chip must have failed because he doesn't seem to have an official result. Feel bad for him after all he put in. I hope they fix that result for him.

myflipflops · 21-11-2012 04:41AM

For a man in as much pain as you are saying, you still ran the last mile quicker than the guy who won the marathon ran his last mile. Takes a lot of strength to dig deep and do that when 20 minutes ahead in a race.

menoscemo · 21-11-2012 01:14PM

myflipflops wrote: »

For a man in as much pain as you are saying, you still ran the last mile quicker than the guy who won the marathon ran his last mile. Takes a lot of strength to dig deep and do that when 20 minutes ahead in a race.

The marathon winner ran the first 10 miles @ 5:40 pace. He is a 69 min half runner, but seems to have some endurance issues. He was literally treading on treacle for the last few miles and if it had been a few more miles to do I am pretty sure the 2nd place runner would have caught him (he unlapped himself in the penultimate lap.)
That said the conditions were terrible for everyone and the hill that you had to take every lap slowly but surely becomes a killer. The second placed guy in the Marathon took over 3hours and he has a recent PB of 2:44 so that should give you some Idea of how hard the course was/is.

More miles mean more improvement?

Comments