More miles mean more improvement?

ray lanigan · 21-11-2012 07:30PM

menoscemo wrote: »

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.

when arthur stopped for a drink i snuck past him:D and kicked as far ahead as him as possible,i hope they sort out his time,i just notiched i still have my timing chip on me shoes.

ray lanigan · 21-11-2012 07:34PM

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.

i think i had 4 laps on the second guy near the end and was thinking about walking the last few laps,but you have to give your all even in a struggle and my goal time was well gone out the window,so i ran the last to laps for my two daughters:).

myflipflops · 22-11-2012 12:08AM

menoscemo wrote: »

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.

I figured something like that. I wasn't having a go at the marathon times, just admiring the mental strength from Ray.

ray lanigan · 02-06-2013 11:32AM

first post in 6 months as ive been out injured,stuburnly ran a marathon only 5 days after the eddie murphy memorial and was injured a mile into the run but carried on,ended up with 5 different injurys on the left leg,got the go ahead to run again,jesus running isnt as easy as i remember,i suppose 2 extra stone on me hasnt helped,its going to be a long road back to where i was but one im prepared to take.i ran a 10 mile run this week and it felt a long way,funny how the mind goes.going to take the millage handy for another few weeks and see how the knee etc holds up.got 51 mile in this week,happy with that,im sure it will start shifting some of my excess weight,going to enter a ultra today so i can get my teeth into and the head focused again as its been 6 months of hell.when i was fit i didnt relise how fit i was but when your unfit you deffintly relise how unfit you are.

Marthastew · 02-06-2013 11:59AM

ray lanigan wrote: »

first post in 6 months as ive been out injured,stuburnly ran a marathon only 5 days after the eddie murphy memorial and was injured a mile into the run but carried on,ended up with 5 different injurys on the left leg,got the go ahead to run again,jesus running isnt as easy as i remember,i suppose 2 extra stone on me hasnt helped,its going to be a long road back to where i was but one im prepared to take.i ran a 10 mile run this week and it felt a long way,funny how the mind goes.going to take the millage handy for another few weeks and see how the knee etc holds up.got 51 mile in this week,happy with that,im sure it will start shifting some of my excess weight,going to enter a ultra today so i can get my teeth into and the head focused again as its been 6 months of hell.when i was fit i didnt relise how fit i was but when your unfit you deffintly relise how unfit you are.

Welcome back:D We missed you. Wishing you all the very best on your road back to full fitness. It may seem like you have a long way to go but you'll gradually return to where you were and before you know it you'll be running better than you ever were.

KielyUnusual · 02-06-2013 12:49PM

Marthastew wrote: »

Welcome back:D We missed you. Wishing you all the very best on your road back to full fitness. It may seem like you have a long way to go but you'll gradually return to where you were and before you know it you'll be running better than you ever were.

+1 to that. I don't nearly get my fill of astonishment reading through the logs these days. Those sessions you were putting in on top of the 100+ weekly mileage were phenomenal. You know what you're capable of now so it shouldn't be too long till you're back to top form.

ray lanigan · 02-06-2013 08:06PM

cheers for the kind comments,its good to be back.

liamo123 · 03-06-2013 04:08PM

ray lanigan wrote: »

first post in 6 months as ive been out injured,stuburnly ran a marathon only 5 days after the eddie murphy memorial and was injured a mile into the run but carried on,ended up with 5 different injurys on the left leg,got the go ahead to run again,jesus running isnt as easy as i remember,i suppose 2 extra stone on me hasnt helped,its going to be a long road back to where i was but one im prepared to take.i ran a 10 mile run this week and it felt a long way,funny how the mind goes.going to take the millage handy for another few weeks and see how the knee etc holds up.got 51 mile in this week,happy with that,im sure it will start shifting some of my excess weight,going to enter a ultra today so i can get my teeth into and the head focused again as its been 6 months of hell.when i was fit i didnt relise how fit i was but when your unfit you deffintly relise how unfit you are.

Amen Brother!!!! Great 2 c u back.. In similar situation atm , out for months with knee injury that eventually required surgery so not quiet ready to resume training yet.....Only thing on my mind is those beautiful hills of Conn next April

ray lanigan · 04-06-2013 07:25PM

liamo123 wrote: »

Amen Brother!!!! Great 2 c u back.. In similar situation atm , out for months with knee injury that eventually required surgery so not quiet ready to resume training yet.....Only thing on my mind is those beautiful hills of Conn next April

use the time out to get the core strong liam,will make a big differance when your ready to run again,cant wait to race with ya again:)

ray lanigan · 16-06-2013 04:35PM

3rd week back running now,managed my biggest millage of the year of 52miles.
still a few problems with my leg but as soon as i feel it i take a day of witch cost me 2 days this week,but so happy to be able to run free again
mon=rest
tue=8 miles x 8.30 pace
wens=9 miles x 7.04pace
thurs=rest
fri=8 miles
sat=13miles x 8.20pace
sun=14miles x 6.53pace

weeks total=52 miles
just entered the waterford marathon on friday so a race in time to get fit for that

Grellan · 16-06-2013 07:59PM

Hopefully I'll see you in Waterford Ray. Grellan.

ray lanigan · 16-06-2013 10:04PM

you sure will grellan,your doing some impresive running there lately,keep it up lad,big things to come

ray lanigan · 24-06-2013 08:08PM

mon=8 miles x 7.40 pace
tues=6 miles x 6.44 pace
wens=rest
thurs=10 miles x 6.42pace
fri=8miles x 7.06pace
sat=rest
sun=21 miles x 7.39 pace(thats my long run sorted for saturdays marathon,left it abit late)

weeks total= 53miles

menoscemo · 24-06-2013 08:15PM

You're not long before you are back in shape Ray :eek:

Looks like we'll be pacing together in DCM, looking forward to catching up!!
Best of luck in Waterford at the weekend. What kind of time are you aimng for?

ray lanigan · 24-06-2013 08:21PM

well meno,hope all is well with you,im going to go for a sub 2.50 on saturday:D2014,not realy sure what time to run it,not sure where my fitness is at,maybe 3.15-3.20,its only going to b a training run as ive a couple of ultras coming up soon enough:),looking forward to dublin alright,was a plessure to pace it last year.

menoscemo · 24-06-2013 08:26PM

What's the goal race? Dingle 50 again?

ray lanigan · 24-06-2013 08:38PM

would love to give it a good go this year,didnt get the taper right last year for it,only got the benefits from all the training a week after the race,going to do the achill island ultra and then dingle but its a race against time to get in the kind of shape i want to race them,i wish i could go out and start hammering the training miles out but im afraid i might get injured again,all i can do is keep tipping away and fingers crossed it all comes together meno,any plans yourself.

menoscemo · 24-06-2013 08:47PM

Just working away at the shorter distances Ray. Want to get a good solid Half Marathon time in before DCM to set me up for a sub 3 marathon next spring. Ran 3:04 last April and don't want to race another one until I have a good chance...

ray lanigan · 30-06-2013 07:46PM

PLEASE DONT TRY THIS AT HOME KIDS

WATERFORD MARATHON
with 6 months out injured probaly not the best thing to do was enter a marathon after 4 weeks of training but what the heck i coulnt miss my local one,and with 6 months out injured probaly not the best idea to try a 2.59 finish but i had to try.i no i wasnt in shape but i just love to push myself.after years of running well inmyself i believe how can you no how good you can be unless you get out of your comfort zone and start taking risks,so 2.59 would be some challange,but i loved the thought of it,so i stood at the start line and of we went,the first 5 miles felt handy and we were 21seconds up,than i started to feel the pace a little as we were running into a head wind.i had my gels stored at mile 10,so at mile 9 i pushed on as i was going to stop for a piss and collect my gels,as i was doing me bizzness the gang flew past me and i took so long the pulled about 40 seconds ahead and it was near the start of a little climb so i had to push my pace to a 6mile mile to catch up.it took me a mile and a half to catch up and when i did we where now 46seconds up,but the the pacer just uped the pace to a 6.30odd and afew of us started to suffer and he didnt slow down.we were a group of 12 or so and now he had 5 and the rest where around me.i told them how much we were ahead and the pacer was all of a sudden a good 30 seconds ahead now and i was still running a 6.43 mile,he looked back just before his change over and should of slowed down but out comes the next pacer and he wasnt slowing either and we where all burned of but still 49
seconds on target ,the pacers target was a 2.59.20 finish so why so far ahead a half way on we just ran the hardest part of the course and into a head wind,the second part of the course we would have the tail wind and there a mile and a half downhill finish,if anything i would of kept the group together and even ran the first half slower so we were all together and feed of each other,here we where 40odd seconds on target and the pacer way ahead but that mentally breaks people,by the time mile 16 came i had given everything i had and stopped dead on the road my hamstrings had locked tight,i started walking and a half mile later got going again a nd ran for a mile and a half

ray lanigan · 30-06-2013 07:58PM

but my pace was almost 8 min mile,i just keeped repeating this but at mile 20 istarted to get dizzy and a coulnt think straight bur carried on then at mile 24 i started pucking up and felt grand again and ran the 25th and 26 mile at sub 3 hr pace and even the last .42mile at 6.32pace as the course was a little over with cost my mate a new pb but he still managed 6th place and the over 40s title again from last year.i got talking to a lad after and he said nobody came in with the 3hr pacers,all got burned off:mad:.that marathon was the hardest thing i ever done even harder than my first marathon and miles harder than any ultra i ever done.the got great attion from the medical crew after the race as imust of looked bad,i was very confuzed for about a hour after but as soon as i started eating i felt better again,when i webt to bed i said to myself when i wake up in the morning my legs will be in a bad way,but there perfect and the best thing of all is none of my now distant injurys are all fine,so now im offialy back to start hammering the training again,cant wait till im fit again and flying again:)

TRR · 30-06-2013 08:45PM

Hi Ray.

Great to see you back. I missed your log. When I first started reading it a while back I honestly thought it was a piss take I couldn't believe the mileage you were putting in, over time I gradually realised through race results etc that you were genuine.

Then you started doing speed sessions and they blew my mind. I think at the time you were aiming for sub 3hr marathon but your training paces and speed sessions pointed towards a man in sub 2.30 shape.

Anyway I was sad to see you get ill and in hindsight I think you will agree you pushed a little too hard at the wrong time and your body had a little physical breakdown. The point I'm trying to make is you may be feeling fine today and even tomorrow but by the sounds of things you went through a mini trauma yesterday. Might sound dramatic but every marathon regardless of pace etc is traumatic on the body. One a scale of 1 to 10 based on what you've written I'd give you a trauma score of 8.5. That's too high and shouldn't be ignored. You should definitely give yourself a few days to recover. You need to look at the bigger picture. Have you got a 6 month goal? If not set one today! It will take a while for you to comfortably get back to 100 mile weeks. Take your time and don't push yourself too hard.

All of the above is just my opinion of course but based on what you've written if I were your coach you would be doing 2 weeks of very very easy running and nothing over 50 minutes, maybe an hour at the weekend!

Good luck and hope you don't mind me throwing my oar in!

ray lanigan · 01-07-2013 07:07PM

thanks TRR
some great addvice there,i have no muscle sorness but still feeling pretty exausted for sure,so what your saying is spot on,im not going to run again until thursday and take it easy for the rest of the week,i havnt set a goal realy for six months but want to be back running ultras in the next 8 weeks,im not going to do the training like i was last year until the start of next year,just going to take things slowly for once,as you said it will defintly take awhile to be running 100miles a week again comfortly,thanks again and keep up the great work.

ray lanigan · 07-07-2013 02:00PM

mon=rest
tues=rest
wens= 17 miles(10miles x 7.13 am +7 miles pm)
thurs=18 miles(10 miles am + 8miles x 7.59pace pm)
fri=3 miles(planned to run home from work and got a real bad sugar low and had to thumb a lift home)
sat=20 milesx 7.29 pace(plan was to do 27mile but cant seem to find any energy)sorry TRR
sun=rest

weeks total=58miles(still the most miles i have ran in a week since last november,but jesus im miles apart from where i used to be,very frustrating but its going to take time to build up all the tools i had,leg strength,weight down.confidence,fitness and the biggest one is to get my head mentally very strong again,and that only comes when you put the hert on in training to the point it starts to feel normal.NO PAIN NO GAIN.

ray lanigan · 14-07-2013 06:48PM

mon=14 miles x 7.55pace
tue=16 miles(8miles x 7.14pace am + 8 miles pm)
wens=8 miles
thur=17 miles x 7.25
fri=5miles(the top of my calf just locked up on me and was very sore to run so stopped incase it got worse.called the physio:mad:)
sat=injured,got session with the physio,nothing to bad,just very tight.
sun=rest injury.
weeks total= 60miles,was planning to run 100miles but the little injury pulled me back down to earth.will give it a go tomorrow,its feeling great now but wont really no until i run on it,fingers croosed).

ray lanigan · 21-07-2013 07:42PM

mon=8 miles x 7.16pace(calf injury again,physio)
tues=injured
wens=8 miles x 7.18pace
thurs=injured
fri=injured
sat=15 miles x 7.18pace on coast hills(headed out at midday when it was warm,ah its only 15miles wont bother with water etc,jesus it nearly killed me,pucked on myself coming in the door it took so much out of me)but for the first time since last november i felt like im back.lost 8lb weight nice bonus.
sun=20 miles x 7.28pace on the coast hills,learnt from yesterday and wore a back pack with a gel and 2 bottles of water,way easier:)

weeks total=51 miles(during the week i was wondering will i ever be able to run like i used to with all these injurys,but felt like i turned a corner over the weekend,im a happy bunny for once).

ray lanigan · 27-07-2013 07:28PM

mon=15 miles(8x7.26pace am +7miles x 7.57pm)
tues=10 miles x 7.20
wens=13miles x 7.37
thurs=20 miles(7 miles am +13miles x 7.19)
fri=12 miles x 7.25
sat=1o miles x 7.52(had a physio session at 9.15 am and wanted to hit 100miles for the week so the misses caught me heading out the front door in my running gear at 4.10am,she wasnt impressed.plan was to hit 30mile for the 100m for the week.had a problem with my IT band at 7 miles and pushed it out to 10miles in a lot of pain,physio tore the leg of me for a hour,never went through pain like that before,he said my muscles were like tried prunes because i havnt been taking enough fluids,wont happen again,started stretching twice daily now as ive never stetched before,could be the cause of my injurys latley,think i might just knock the idea of running any ultras again this year as im battering myself to early and im just not strong enough to handle the type of training i need to do,im putting myself under to much pressure and it takes time to get right again,might just train away do a few marathons to get strong again and then make 2014 a big year.i used to run 100+miles aweek with no hassel last year and didnt think nothing of it but i tell you when your not strong it realy hard work so ive some massive respect for the 22runners that ran 100+miles in the belfast 24hr last week and to all that completed the 10 in 10.BIG RESPECT.
weeks total=80 miles

fjw · 28-07-2013 07:08PM

So that was what the shriek was at 4.10 the other morning, do you sleep in your running gear... Get yourself back to running marathons comfortably before you try the ultras.aim for a pb in a marathon early spring and hit the ultras after that.listen to your body and build yourself back up. Your head still has the hunger so it's only a matter of getting the body right.

ray lanigan · 11-08-2013 08:55PM

mon=10 miles
tue=14 miles
wens=16 miles
thurs=rest
fri=18 miles,5 x 6.47pace
sat=21 miles x 7.25pace
sun=only needed to run 21mile for 100 mile for the week but my weak mind wasn't able for it,0 miles
weeks total 79miles

ray lanigan · 11-08-2013 09:07PM

mon=10 miles
tue=8 miles x 7.26pace
wens=10 miles
thurs=13miles.5 x .56miles in 3min with 90sec recovery
fri=8miles
sat=31 miles on the hills x 7.21pace
sun=20 miles

weeks total =100miles.over the moon with that.saturdays run was a test run at 7.30pace on the hills,if I could do it I was running the ultra in achill if not I was dropping back to the marathon,got to the marathon point 4 min faster than Waterford marathon and feeling good and strong,one thing I have been struggling with since ive been back is getting my upper body working in rythem with my lower body,but after a little speed session on Thursday thanks to mr weir it finally came back,im relaxed again and cruising a little again,roll on achill,things starting to go in the right direction again.yeeeehaaaaaaaaaa

ray lanigan · 18-08-2013 04:58PM

mon=10 miles x 7.17pace
tue=rest
wens=10 miles x 6.54pace
thurs=8 miles,1 miles warm up,6 x .56mile in 3min with 90sec recovery,4 mile cool down
fri=rest
sat=rest
sun=22 miles x 7.23pace

weeks total=50 miles,plan was to run 100mile this week but i was feeling fit last week so decided to ease of on the miles as achill ultra next week,not sure if i made the right choice as havnt felt great running this week.nothing i can do about it now,will do my best to get my head in the zone all week now before the roads of achill bring on the suffering,looking forward to the fight,its been awhile

More miles mean more improvement?

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