Keep Improving

PDCAT · 19-08-2013 12:10PM

Monday 19/08/13

4.00 - 38.39 - Recovery

On treadmill in work this morning. Legs very stiff at the start but loosened out and wasn't too bad.

PDCAT · 21-08-2013 09:01AM

Tuesday 20/08/13

9.00 - 1.19.45 (8.51) - Easy

Both lower legs very sore/tired last night for this run. Found it difficult. Have done a fair bit of mileage the last four days (41 miles). Also last three weeks have done 16, 17 & 19 miler coupled with 7, 8 & 9 mile MP run. Legs seem to be feeling it now. Plan to take it easy over the next couple of days. Running Frank Duffy 10miler on Sunday.

PDCAT · 22-08-2013 11:33AM

Thursday 22/08/13

4.00 - 38.39 - Recovery

On treadmill this morning. Decided to run at recovery pace rather than scheduled easy pace as my legs are wrecked from mileage last week. Plan to rest up tomorrow and run Frank Duffy 10 mile on Saturday.
Next week i have a heavy 50 mile week including two 10 milers and a 20 miler. The way the legs are now, can't see myself getting through all these.

PDCAT · 26-08-2013 10:08PM

Saturday 24/08/13

Frank Duffy 10 Mile

Had booked into this run as part of my Amsterdam Marathon Training Plan.
The last week, my legs have struggled big time and have been sore during all my run's. Wasn't sure how this would affect this run but was willing to give it a shot.
My wife was also running her first 10 miler since Dungarvan 2011. We packed up the two babies and all the required gear at 6am on Saturday monring and left Kilkenny for the big smoke. With the two little ones, it felt like we were packing for a two week holiday. Dropped the two little one's off in Crumlin with my sister and then raced across to the park.
Not much time for any warm up, but what i did was sore on the legs.

My goal at the start of the year was sub 1.13. I thought that this would be possible maybe even sub 1.12. However, with the legs acting up this week, i couldn't be sure....
I started off near the back of Wave 1. Plan was run 7.15 miles and see how i felt. First mile the legs were feeling sore, i passed quiet an amount of people here. Completed this mile in 7.15, second mile went much the same 7.09 as did the third 7.15. Passed a fair few people during these three miles and nobody really passed me. I should really have been feeling these miles quiet easy, but i wasn't. Their was no freshness in the legs.

Mile four was tougher in 7.13. Turned into Chesterfield avenue and was expecting to find the next two miles easy. However, these were my toughest miles of the race. During Miles 5 & 6 about 20 - 30 people passed me. I didnt' feel like i was slowing down, but other's were speeding up and passing me. I was struggling a little, my arms were doing quiet a lot of movement (think due to the sore legs) and i was slightly out of breath. Completed Miles 5 & 6 in 7.18 & 7.14

Negative thoughts in my head at this stage as i knew their were hills to come and was worried that i wouldnt hit the target i'd set. Fought through mile 7 in 7.14 and was surprised that i was holding the pace.
Took water at this station and threw it over my head to cool myself down. This seemed to help as i ran up the hill at a decent pace. Passed about 20 people on this hill and whilst i felt my pace might be slowing, i was stronger than most of the people around me. Mile 8 was completed in 7.14.

Found the hill on mile 9 harder, still managed to pass a few runner's here but could feel it was slower. Ran this in 7.23 and now i felt all hopes of sub 1.13 were gone. The last mile i dug in as best i could, passing a few runners. I could see the finish line, looked at my watch and i had 11 seconds to get under the 1.13, sprinted passed a number of people and across the finish line in 1.13.05 (PB), a PB by over three and a half minutes on my last 10 Miler (Dungarvan 2011).

However, overall feeling of disappointment as my target was at least sub 1.13. My legs never felt right, their was no freshness their and they need a rest. Plan to run sub 1.35 in Charleville. Based on today's performance not too sure this is possible.

Wife completed her run in 1.35 and was delighted with herself.

Sunday 25/08/13

Slievenamon Charity walk

17.5 KM - 5.20 minutes

So much for resting the legs. I had committed to completing this walk the day after Frank Duffy with the missus. My mother took the twins for the day. My plan was to get to the top of Slievenamon and maybe a couple of miles further, definitely wasn't planning for a 5 hour + slog.
Anyway, that's what happened, normally would find this no bother, but the legs were aching and i wasn't feeling the love.
Couldn't wait to get this over with, back to the pub for tea, buns and cake.

Went home and into a nice hot bath late last night to try and help the legs. Taking most of this week off from any exercise, will do some stretching, maybe another hot bath or two and try and get some strength and freshness back into them.

PDCAT · 02-09-2013 10:03AM

Took five days off as the legs were wrecked from running/hill walking over the past couple of weeks. Number of hot bath's, some stretching and as much rest as i could possibly give the legs.

Saturday 31/08/13

10.00 - 1.28.22 (8.50) - Easy

Legs a little better for this run and was happy enough with how it went. However, Saturday afternoon, the legs felt calves were very tired/sore. Feels like muscle fatigue. Wasn't sure whether i'd be up to running 20 miler on Sunday. Put ice on the legs, some stretching and hoped for the best.

Sunday 01/09/13

20.00 - 3.09.08 (9.24) - LSR

Out early on Sunday morning as had to be back by 11am to look after the two little ones. Didn't think i'd be able for this as the calves were pretty sore. My plan was to forget about pace. I normally try to run LSR between 8.55 - 9.00. That plan went out the window and it was just to get the distance. Took my time, running at a slower pace (even slower than LSR last year for Florence). Anyway, legs seemed to hold up at this pace, found it actually ok after the first few miles and managed to get the miles done. Happy out after this.
On positive note, the niggle i'd be carrying for a few weeks with the soleus muscle seems to have disappeared. If it was still there, i'd doubt i would have gotten too far yesterday.

PDCAT · 02-09-2013 01:13PM

Monday 02/09/13

5.00 - 48.18 - Recovery

On treadmill this morning. Legs very stiff/sore at the start but got better as the run progressed.

PDCAT · 04-09-2013 08:44AM

Tuesday 03/09/13

6.00 - 53.52 (8.59) - Easy

A little slower than my normal Tuesday run's (approx 15 sec's per mile slower), but pace is being dictated by sore muscles at the moment. Rest today, with a bit of stretching.

PDCAT · 05-09-2013 10:43AM

Thursday 05/09/13

5.00 - 48.17 - Recovery

On treadmill, ran at recovery pace.

PDCAT · 09-09-2013 08:13PM

Saturday 07/09/13

6.00 - 47.01 (7.50) - MP

Ran this in Scanlon Park Track early. Wasn't sure if the legs would allow me to run at marathon pace. They were'nt too bad and i managed to get through this. Pace's a bit all over the place. Ran the first 4 miles too fast (7.38, 7.50, 7.38, 7.42), then slowed up too much for the last two 8.07, 8.05.

Sunday 08/09/13

12.00 - 1.50.06 (9.10) - LSR

Like last week, took it slow and only ran as fast as the legs would allow due to soreness. High mileage week ahead. Not sure if the legs are up to it.

tomred1N · 09-09-2013 09:00PM

PDCAT wrote: »

Saturday 07/09/13

6.00 - 47.01 (7.50) - MP

Ran this in Scanlon Park Track early. Wasn't sure if the legs would allow me to run at marathon pace. They were'nt too bad and i managed to get through this. Pace's a bit all over the place. Ran the first 4 miles too fast (7.38, 7.50, 7.38, 7.42), then slowed up too much for the last two 8.07, 8.05.

Sunday 08/09/13

12.00 - 1.50.06 (9.10) - LSR

Like last week, took it slow and only ran as fast as the legs would allow due to soreness. High mileage week ahead. Not sure if the legs are up to it.

Well pdcat ...How u feeling about amsterdam and sub 3.30? Think we both have to make up the same time from previous marathon pb,s. Are u doing a half prior to i

PDCAT · 10-09-2013 12:06AM

tomred1N wrote: »

Well pdcat ...How u feeling about amsterdam and sub 3.30? Think we both have to make up the same time from previous marathon pb,s. Are u doing a half prior to i

Well Tom

I'm not very confident in getting 3.30 in Amsterdam at all. Was disappointed in the Frank Duffy 10 mile run a couple of weeks ago. Ran 1.13, was hoping for bout 1.11/1.12.
Mcmillan says based on that my half marathon time is 1.37 - which is the exact same as i ran last year in Athlone before running 3.43 in Florence.

Legs were really sore the week of Frank Duffy (haven't improved much) and hoping that this may have impacted my time slightly. Also hoping for some improvement in the next few weeks. Have one 20miler completed, have another 20 & 22 miler yet to do.
I'm running charleville half marathon. Not sure if my legs will be up to racing it. I'll decide closer to the day, but i'll either run it as a training run with the missus, run it at marathon pace (1.45) or if legs are ok try race it.

You seem to be flying it. Was particularly impressed with the 7 mile at half marathon pace you ran in training last week. Sounds like a tough session, not something i'd be able for at the moment.

PDCAT · 10-09-2013 12:08AM

Monday 09/09/13

5.00 - 48.17 - Recovery

Ran on treadmill tonight. Three treadmill's in the work gym and all three are not working correctly. Had to press the enter button every .20 of a kilometer to keep the machine running. Head wrecking.

PDCAT · 11-09-2013 05:41PM

Wednesday 11/09/13

10.00 - 1.29.10 - (8.54) Easy

Wasn't sure the legs would hold up to this. Was pleasantly surprised that the legs were'nt too bad. Again i only ran as fast as the sore legs would allow. Have been running like this the past couple of weeks, only running at a pace that the legs will cope with before they ache a little too much.

Pace today seems to be faster than the past few run's. Hoping that's a good sign of recovery in them. We'll see....

tomred1N · 12-09-2013 12:11AM

PDCAT wrote: »

Well Tom

I'm not very confident in getting 3.30 in Amsterdam at all. Was disappointed in the Frank Duffy 10 mile run a couple of weeks ago. Ran 1.13, was hoping for bout 1.11/1.12.
Mcmillan says based on that my half marathon time is 1.37 - which is the exact same as i ran last year in Athlone before running 3.43 in Florence.

Legs were really sore the week of Frank Duffy (haven't improved much) and hoping that this may have impacted my time slightly. Also hoping for some improvement in the next few weeks. Have one 20miler completed, have another 20 & 22 miler yet to do.
I'm running charleville half marathon. Not sure if my legs will be up to racing it. I'll decide closer to the day, but i'll either run it as a training run with the missus, run it at marathon pace (1.45) or if legs are ok try race it.

You seem to be flying it. Was particularly impressed with the 7 mile at half marathon pace you ran in training last week. Sounds like a tough session, not something i'd be able for at the moment.

Tough run that one alright. Its the longest LT run from p&d 55 plan and I found them very good for cork marathon. Makes mp miles seem a lot easier when you do them after it. Dont think I could throw out 13 of them though but I know that road from chaville to killmallock and its flat as pancake so think ill try anyway. What is causing the pain/ tiredness in your legs. They would be the limiting factor for me too mainly due to inflexibilty I think.

Might see u in charleville

PDCAT · 12-09-2013 11:36PM

tomred1N wrote: »

Tough run that one alright. Its the longest LT run from p&d 55 plan and I found them very good for cork marathon. Makes mp miles seem a lot easier when you do them after it. Dont think I could throw out 13 of them though but I know that road from chaville to killmallock and its flat as pancake so think ill try anyway. What is causing the pain/ tiredness in your legs. They would be the limiting factor for me too mainly due to inflexibilty I think.

Might see u in charleville

Not sure what the source of the problem is with my legs. This has occurred previously when i up the mileage or pace too much. It's not as if i'm jumping the mileage really high or pace's, just for some reason the calves/shins tend react and become sore and tired.
Calves & Shins are also very slow to recover from this. Normally i would take some time off but can't really afford to with marathon coming up.
I can run through it, just not as enjoyable and pace's are a little slower than i'd like.
2 1/2 more weeks and i start my taper. Can't wait....

I've bought the P&D advanced marathoning book and think i'm going to try the 55 mile week plan for next year.

See you in Charleville and all the best the training.

PDCAT · 12-09-2013 11:38PM

Thursday 12/09/13

5.00 - 48.18 - Recovery

Another 5 mile recovery run on treadmill. Have changed this Thursday run from an easy pace run to a recovery to give the legs a break as this is a 50 mile week. Ten on Saturday with another 20 on Sunday. The joys of it...

PDCAT · 16-09-2013 12:56PM

Saturday 14/09/13

10.00 - 1.30.32 (9.03) - Easy

Was supposed to run this 10 mile at MP. But decided against it due to 20 miler coming up on Sunday and the legs not being in great nick lately. Took this run easy and managed to get through it.

Sunday 15/09/13

20.12 - 3.05.37 (9.13) - LSR

My second 20 miler of this training plan. Plan was to take it easy and not worry about pace. Legs a little sore for the first 4 miles, after that not really a problem. Ran this 10 sec's per mile faster than 2 weeks ago (about the same pace as last year training for Florence). Would prefer to be running these at 8.55 pace but more important to get the miles in i suppose.

Monday 16/09/13

5.00 - 48.18 - Recovery

On treadmill this morning, First ten minutes, legs a little stiff, after that no problem.

PDCAT · 18-09-2013 08:16AM

Tuesday 17/09/13

6.00 - 53.30 - (8.55) Easy

Bit of a miserable evening for it. Pushed for time as it was starting to get dark when i going out for this run. Will rest for most of the rest of the week with Charleville coming up at the weekend. Try and refresh the legs a little.

PDCAT · 19-09-2013 11:01AM

Thursday 19/09/13

X Train - Exercise Bike

11.50K - 30.00

Decided to use the exercise bike this morning in the gym to keep the legs ticking over somewhat and to rest the running muscles for the half on Sunday. Took it very very easy on the bike and done about half an hour.

Unsure of the plan for Sunday as of yet. Longest mileage week ever last week (50 miles). Legs don't feel too bad, certainly not as bad as couple of weeks ago. Still don't know if their ready to go full blast on Sunday. Will either run MP (8.00) or race it.

Half Marathon PB is 1.37. 54 (Athlone 12). That was the last half i've done. Target at beginning of this year was sub 1.35.00. Based on Frank Duffy 10 mile, mcmillan has me at 1.37.XX again. :mad:

Will decide what to do closer to Sunday. If the legs are up to it, i'll start out at 7.25 - 7.30 pace for first 2/3 miles, then between's 3 - 10 miles try and increase pace slightly and hold it and for last 3.1 miles - give it my best or hold on as best i can.

If the legs are still sore Sunday, i'll just try and do it at MP.

PDCAT · 23-09-2013 06:27PM

Charleville Half Marathon

Plan was to run this to see where I was at in relation to Amsterdam in 4 weeks time. Last half marathon was in Athlone last September.
PB was 1.37.54 (Athlone 2012)

I had planned to run with an average pace of approx. 7.25 (1.37 pace) for first 10 miles and then over the last three, empty the tank and see if I could knock a couple of minutes off it.
Based on my 1.13 at Frank Duffy 10mile three weeks ago, Mcmillan had me at 1.37 for the half.
Was hoping that with a few higher mileage weeks since Frank Duffy, I might be able to do better…..

Had a couple of worries before this which I thought may affect my performance. Firstly the Heat (I hate running in hot conditions). Every time I’ve ran in hot conditions previously I’ve suffered big time.
Heart of Laois 10K 2012 I had to walk for the only time ever (until yesterday) and was about three minutes slower than target time.

Secondly, I had a touch of food poisoning or stomach bug (not sure) during the week. Tuesday & Wednesday suffered with stomach cramps/pains and long trips to the bathroom. Thursday spent half an hour on the exercise bike and my legs were like jelly afterwards. Had more stomach cramps on Saturday evening and on Sunday morning before the run spent a long time in the bathroom again.
Apart from that, though I didn’t’ feel bad. My appetite wasn’t affected. I’d ran 6 miles on Tuesday night with no problems, so I’m not sure if this played a part.

Started off with the wife around the 2.00 pacer’s. She was running her first half marathon since the birth of the twins and was aiming for 2.05.

The first mile went ok, I passed lots of people, passing the groups following the 1.50 & 1.40 pacers. Hit the first mile marker at 7.20. Felt it was a little faster than I’d wanted but was happy enough. Second mile 7.28, passing people all the time. The next two miles was the long straight road, whereby I spent most of the time, passing groups of people, moving to the next group, staying with them for half a minute or so and pushing on to the group ahead. Ran these in 7.24 & 7.20. Was feeling the heat here though. Was quiet exposed to the sun from my right hand side. Was trying to stay close to the ditch to get some cover. Mile 5 similar to the two previous, passing some people, and ran this in 7.24. Was very conscious of the heat.

Must have been struggling a little here as I stopped tracking my pace. Passed 10k in 46.18 I think and hit halfway point in 48.34. At this point, it was very similar to last few miles, was passing people making sure my pace stayed at 7.24 – 7.25. Was really feeling the heat though at all water stop’s I was putting the majority of the water over my head and drinking the rest.

At about 8 mile marker, the end came. At 8 mile, I was still running at average pace of 7.24 (1.37 pace), then within a couple of hundred meters, my pace started to drop, not just slowly but I was struggling to run at 8 – 8.15 pace. I struggled on for about ¾ mile and then started to walk. I was gutted. As I wasn’t able to hold 1.37 pace, I knew my race was run.
I didn’t have a secondary goal as I’d already ran 1.37 & 1.41 half’s before and I wasn’t expecting to be in this situation. Walked for a what seemed like a couple of minutes. Loads of people passing me. Started running again. 1.40 pacer’s came behind me. Hadn’t the strength or the interest in trying to keep up.

From then on it was just about getting to the finish line. Wasn’t in great humour, passed 10 mile marker in 1.17 (plan was 1.13). Walked again in mile 11 & also in mile 12.
Ambulance roared passed me very fast with about 2 miles to go. Considering what happened in Dublin Half the day before and the fact that my wife was behind me somewhere, I started to be concerned that she was ok.
This occupied my mind over the last two miles, and couldn’t have gave two hoots about the run at this time. Got hosed down by two kids near the finish and jogged in to the finish in 1.45.32…….
Second half ran in 57+ minutes….

What went wrong

Heat – I’m not able to run in hot conditions. Whether that’s due to not hydrating enough the days before the race. (I thought I did). Also maybe I need to wear a cap or something to help protect me from the sun. I seem just to absorb the heat and feel like I’m overheating.

Illness – maybe the stomach bug/ food poisoning took more out of me than I thought. Had a stomach cramp for the first three miles, but went away and I don’t know if the sickness may have left me slightly dehydrated leading up to the run.

Training – Even though I’ve ran 5 PB’s in 5 races this year across different distances, I believe most of these gains were made in training I done last year. I ran 1.37 in Athlone last year and If I’m honest I don’t think even in perfect conditions I can do much better this year. Too many slow and easy runs this year, not enough Quality sessions (Tempo’s, Intervals, Hill’s, etc..). Have to change this once Amsterdam’s out of the way.

What of Amsterdam. – 3.30 is not going to happen. My training and race’s suggest I’m not capable. Have a 52 mile week this week including a 22 miler on Sunday. Will make some plan in a couple of weeks, but 3.35 – 3.40 are a little more realistic. (PB is 3.43).

tomred1N · 23-09-2013 09:35PM

PDCAT wrote: »

Charleville Half Marathon

Plan was to run this to see where I was at in relation to Amsterdam in 4 weeks time. Last half marathon was in Athlone last September.
PB was 1.37.54 (Athlone 2012)

I had planned to run with an average pace of approx. 7.25 (1.37 pace) for first 10 miles and then over the last three, empty the tank and see if I could knock a couple of minutes off it.
Based on my 1.13 at Frank Duffy 10mile three weeks ago, Mcmillan had me at 1.37 for the half.
Was hoping that with a few higher mileage weeks since Frank Duffy, I might be able to do better…..

Had a couple of worries before this which I thought may affect my performance. Firstly the Heat (I hate running in hot conditions). Every time I’ve ran in hot conditions previously I’ve suffered big time.
Heart of Laois 10K 2012 I had to walk for the only time ever (until yesterday) and was about three minutes slower than target time.

Secondly, I had a touch of food poisoning or stomach bug (not sure) during the week. Tuesday & Wednesday suffered with stomach cramps/pains and long trips to the bathroom. Thursday spent half an hour on the exercise bike and my legs were like jelly afterwards. Had more stomach cramps on Saturday evening and on Sunday morning before the run spent a long time in the bathroom again.
Apart from that, though I didn’t’ feel bad. My appetite wasn’t affected. I’d ran 6 miles on Tuesday night with no problems, so I’m not sure if this played a part.

Started off with the wife around the 2.00 pacer’s. She was running her first half marathon since the birth of the twins and was aiming for 2.05.

The first mile went ok, I passed lots of people, passing the groups following the 1.50 & 1.40 pacers. Hit the first mile marker at 7.20. Felt it was a little faster than I’d wanted but was happy enough. Second mile 7.28, passing people all the time. The next two miles was the long straight road, whereby I spent most of the time, passing groups of people, moving to the next group, staying with them for half a minute or so and pushing on to the group ahead. Ran these in 7.24 & 7.20. Was feeling the heat here though. Was quiet exposed to the sun from my right hand side. Was trying to stay close to the ditch to get some cover. Mile 5 similar to the two previous, passing some people, and ran this in 7.24. Was very conscious of the heat.

Must have been struggling a little here as I stopped tracking my pace. Passed 10k in 46.18 I think and hit halfway point in 48.34. At this point, it was very similar to last few miles, was passing people making sure my pace stayed at 7.24 – 7.25. Was really feeling the heat though at all water stop’s I was putting the majority of the water over my head and drinking the rest.

At about 8 mile marker, the end came. At 8 mile, I was still running at average pace of 7.24 (1.37 pace), then within a couple of hundred meters, my pace started to drop, not just slowly but I was struggling to run at 8 – 8.15 pace. I struggled on for about ¾ mile and then started to walk. I was gutted. As I wasn’t able to hold 1.37 pace, I knew my race was run.
I didn’t have a secondary goal as I’d already ran 1.37 & 1.41 half’s before and I wasn’t expecting to be in this situation. Walked for a what seemed like a couple of minutes. Loads of people passing me. Started running again. 1.40 pacer’s came behind me. Hadn’t the strength or the interest in trying to keep up.

From then on it was just about getting to the finish line. Wasn’t in great humour, passed 10 mile marker in 1.17 (plan was 1.13). Walked again in mile 11 & also in mile 12.
Ambulance roared passed me very fast with about 2 miles to go. Considering what happened in Dublin Half the day before and the fact that my wife was behind me somewhere, I started to be concerned that she was ok.
This occupied my mind over the last two miles, and couldn’t have gave two hoots about the run at this time. Got hosed down by two kids near the finish and jogged in to the finish in 1.45.32…….
Second half ran in 57+ minutes….

What went wrong

Heat – I’m not able to run in hot conditions. Whether that’s due to not hydrating enough the days before the race. (I thought I did). Also maybe I need to wear a cap or something to help protect me from the sun. I seem just to absorb the heat and feel like I’m overheating.

Illness – maybe the stomach bug/ food poisoning took more out of me than I thought. Had a stomach cramp for the first three miles, but went away and I don’t know if the sickness may have left me slightly dehydrated leading up to the run.

Training – Even though I’ve ran 5 PB’s in 5 races this year across different distances, I believe most of these gains were made in training I done last year. I ran 1.37 in Athlone last year and If I’m honest I don’t think even in perfect conditions I can do much better this year. Too many slow and easy runs this year, not enough Quality sessions (Tempo’s, Intervals, Hill’s, etc..). Have to change this once Amsterdam’s out of the way.

What of Amsterdam. – 3.30 is not going to happen. My training and race’s suggest I’m not capable. Have a 52 mile week this week including a 22 miler on Sunday. Will make some plan in a couple of weeks, but 3.35 – 3.40 are a little more realistic. (PB is 3.43).

Sorry to hear that didn't go to plan yesterday PDCAT. Sounds like you didn't have a great weeks prep either though. then miles 3 to 6 especially yesterday were very hot , thankfully there was a wind when we got out of kilmallock but of course it was a headwind too. I know where youre at when you don't have plan B. i'm the same and if yesterday didn't go to plan I'd be at a bit of a loss as to what to do next. Anyway you still have plenty room to PB from 3.43 .......same as myself and at least there is room for a plan B here.

dazza21ie · 23-09-2013 09:57PM

Sorry to hear it didn't go to plan PDCAT, you obviously didn't have the best prep leading into it and probably still had something in your system. Have you a chance of fitting in another race before Amsterdam, to get the confidence back up if nothing else

PDCAT · 23-09-2013 11:39PM

tomred1N wrote: »

Sorry to hear that didn't go to plan yesterday PDCAT. Sounds like you didn't have a great weeks prep either though. then miles 3 to 6 especially yesterday were very hot , thankfully there was a wind when we got out of kilmallock but of course it was a headwind too. I know where youre at when you don't have plan B. i'm the same and if yesterday didn't go to plan I'd be at a bit of a loss as to what to do next. Anyway you still have plenty room to PB from 3.43 .......same as myself and at least there is room for a plan B here.

Yeah, was gutted Tom1red alright. Didn't know what to do when i fell off 1.37 pace as i hadn't counted on that. I think 1.37 is probably where i'm really at in normal conditions. But i don't think i've improved enough this year to go after 3.30. Last year 1.37 half before Florence resulted in 3.43 full. This year, i've more mileage done and will have couple of longer run's completed. So i'm hoping my endurance might be better and i can go under sub 3.40, maybe 3.35. Not sure yet, will see how next couple of weeks go. Congrats again on your performance. Really impressive.

PDCAT · 23-09-2013 11:42PM

dazza21ie wrote: »

Sorry to hear it didn't go to plan PDCAT, you obviously didn't have the best prep leading into it and probably still had something in your system. Have you a chance of fitting in another race before Amsterdam, to get the confidence back up if nothing else

Cheers dazza21. I wasn't really blaming the stomach bug for the result. In my mind it was the heat. But on reflection, it certainly didn't help. Less than four weeks to go to Amsterdam, with a 22 miler this Sunday. Then tapering starts. I'm not sure it would be wise for me to race during the taper so near to the marathon.
Confidence has taken a big dent after yesterday alright. Not exactly the prepartion that i was looking for.

PDCAT · 24-09-2013 06:48PM

Monday 23/09/13

5.00 - 48.17 - Recovery

Ran on treadmill. Low motivation for this after Sunday's 'effort'. Went ok, legs abit stiff. Driving home after this, more stomach cramps and visits to the toilet.

Tuesday 24/09/13

10.00 - 1.28.55 (8.53) - Easy

Legs stiff to start off with, but loosened up quickly. Strange morning, very dark at 10.30am and very humid. Sweated fairly heavily. Went ok.

Weighed myself this morning. 12st 1.5 ib's. Iv'e lost approx 12 pounds in the last 6/8 weeks. Aim was to lose a few pounds for the marathon. Thought it might buy me a few minutes improvement. Cut down but not out some of the rubbish i was eating (biscuits, snacks, buns). Also sticking to three meals a day and cut down a bit on white bread.
Also, use to eat red meat nearly every day, have cut it down to 2/3 times a week. Replaced with white meat and small bit of fish. Not seeing any benefit from weight loss so far.

PDCAT · 26-09-2013 11:32PM

Thursday 26/09/13

5.00 - 48.18 - Recovery

On treadmill. Still suffering from Stomach cramps. Is worse the last two days. Started taking immodium. Not affecting the running, just would like to get rid of it asap.

PDCAT · 30-09-2013 12:58PM

Saturday 28/09/13

10.00 - 1.29.16 (8.55) - Easy

Was supposed to run this 10 mile at MP. But decided against it due to 22 miler coming up on Sunday and wasn't sure if the legs would be up to it. Took this run easy and found it very comfortable. Legs felt good over the last few miles and sped up a little.

Sunday 29/09/13

21.54 - 3.15.32 (9.04) - LSR

Plan was to run 22 miles today. Passed my house for the second time during this run at 21 and a half miles and called it a day. Legs were wrecked at this stage. First 13 miles were very comfortable, Sun came out around this time and was a little harder. After about 16.5 miles, passed the my house for the first time and found it a harder after this. Legs were probably a little tired after 10miler on Saturday. Managed to keep pace at 9.04 for entire run with little trouble. About 10 seconds a mile faster than i was running 20 milers over the past month. Highest weekly mileage ever at 51.5miles. Starting 3 week taper this week.

Monday 30/09/13

4.00 - 38.39 - Recovery

Was supposed to run 5 miles on treadmill this morning, but very busy in work and only got time to do 4. Will add the extra mile to MP run on Saturday. Legs felt very strong this morning and felt like i could have ran for ages. Highest monthly mileage ever 184 miles.

PDCAT · 02-10-2013 08:39AM

Tuesday 01/10/13

8.00 - 1.10.38 (8.49) - Easy

Due to dark evenings, ran this on the Kilkenny Ring Road yesterday after work. Legs felt it a little for the first 4 miles. However, on the 4 mile back, the legs felt great, best they have felt in a long time.
My runners arrived by courier from amphibian king - Brooks Adrenaline, same as last pair. Will try these out on treadmill tomorrow and try and get some wear out of them before the marathon.
Also purchased couple more pairs of compression socks. Entered myself and the missus in the lottery for Berlin Marathon next year. Fingers crossed.

PDCAT · 03-10-2013 11:04AM

Thursday 03/10/13

5.00 - 48.18 - Recovery

On treadmill. Legs feeling good again. Legs seemed to have recovered from last weeks 52 mile very well. Feel strong and a little fresher than i expected. Tried on new Brooks runners. Exact same as last pair and they feel good.

PDCAT · 07-10-2013 08:07PM

Saturday 05/10/13

5.00 - 39.15 (7.51) - MP

This was supposed to be a 4 miler but due to cutting a run short last Monday, added on an extra mile here. Was supposed to run at MP which for 3.35 - 3.40 marathon is 8.12 - 8.20 pace but ran this too fast. This is the first MP run i've done on the road, all up to now have been on the track. i drove to a small neighbouring village where there is a good flattish stretch of road and done this. Enjoyed it, lovely run and found it comfortable enough.

Sunday 06/10/13

12.00 - 1.45.42 (8.48) - LSR

Long run's are winding down now for Amsterdam and motivation hard to get out and do this. Legs a little tired from the day before but run went ok. Running these back at the pace's i was a few months ago. Legs feeling a lot fresher and stronger.

Keep Improving

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