GODZone...

.. although not running :cool:

Wednesday October 16 2013

The Plan: Easy swim with some drills

I had a day off today and after a morning of cutting slates and tiling I wondered over to the quiet Arena for a dip. First dip in 3 weeks. I brought swim toys with the intention of some drills and swimming. Had a loose plan of 1800m technical stuff in mind. While stretching on deck facing an empty lane a troop of masters arrived and hopped in. 1800m set they said. Join us if you like they said. I thus abandoned my own plan and jumped into the middle of their group for:
200m easy
5*100m off 1:55 in on sub 1:35
100m back stroke
4*100m off 1:55 in on sub 1:35
100m back stroke
3*100m off 1:55 in on sub 1:35
100m back stroke
2*100m off 1:55 in on sub 1:35
100m back stroke

I left the full 5 secs after feet and reeled them in each time. It felt good but the work became tougher as the set progressed. The back stroke was my first time trying another stroke in the middle of a main group set. I was happy not to fall behind but it took it out of me for the first 100m of the next set of 100s. The troop hopped out as quickly as the had hopped in. Pure efficiency

I put the fins on and did 4*50m kicking easy just to do something technical. As I did so I realised I had the lane to myself and figured it was as good as opportunity to do a 400m TT as any. I wasn't expecting much due to lack of fitness and the set already done. I horsed into it trying to keep the stroke long. The first 200m wasn't bad but the fade kicked in before I hit 250m and it was horrible from there. By 300m I wanted to stop but I thrashed through a final 100m to register a 6:08. I was spent at that. I wasn't pleased with it as I have done reps at that pace back in the spring. We have to start somewhere though and its a mark to benchmark as the start of the build back.

Going to attempt a run tomorrow.

Actual: Swim 1,800 Masters set & 400m TT solo

Friday October 18 2013

Plan: Short easy Run and a Hike

Just a little longer on the treadmill to again check the Achilles. Felt good. Boring run again but served its purpose. Spent 2 hours hiking in the wind and rain afterwards. Easier than I thought but couldn't quite get to the top due to savage winds on the plateau before the peak. Hat blew straight off my head at one point and I had to descend into the heather to find.

Actual: 45 minutes run and Hike with the missus



Saturday October 19 2013

Plan: Circa 60 minute light progression Run

Another step up in duration and a squeeze of moderate effort to test the ankle again. Pouring rain. Started grim and slow. Pushed a little on 10, 30 and 40 minutes. Happy that ankle felt ok. I better after the run than the start. All positive but again all too little too late. Tomorrow a longish run will make the decision about running next week. Not a chance of hanging with Dory for even 10k after reading her last log entry Oryx humming too. I won't get left behind when it comes to the pizza though!

Actual: 12.28km in 57:50 average pace 4:42

Thanks a mill lads. AKW I'll ring you as you may get it easier than nerraw. Bloody exhausted from the chain gang this week. Hit 14 stone which bodes well for Monday too eh

I lost a bet to hoochiedoubleD this year. The least I can do is run with her? Predictions on how long I can stay with her? At which km will I fall off the pace?

If I arrive home in a heap and have shot winter training to pieces, I am not allowed to complain. Fair enough I guess :cool:

How to do Marathon like a Muppet!

Training:
Why bother? It just makes you tired, you get skinny and sure the Marathon itself is a few weeks worth of the minimal weekly amount of exercise for an adult anyway right? The odd run here and there is good and a long run every 4 months is loads. Plus wise people have written books on how we are born to run so it will just come naturally to you on the day.

Fuelling:
Instead of the same ole same ole starchy meals the day before, opt for something unusual you have never tried before and have 2 plates of it! Lettuce and Feta cheese quiche with orange chocolate and honeycomb cake for afters, anyone? On race morning have your porridge over 4 hours before the race so you are slightly peckish. It will encourage you to run faster to the first food station and get there before the masses.

Gear:
Forget about the shoes you are using all the time. Save your Marathon shoes after you buy them for, the Marathon. You get that new shoe feel on the morning and who doesn't love the smell of new shoes? Also never mind the Vaseline if you are wearing short shorts and the forecast is for rain. Won't the rain naturally lubricate the sensitive areas? There is no way it can get sunny and warm enough in late October in Dublin to worry about salty sweaty friction right? Getting back to the born to run philosophy, if you tie your shoe laces so tight that you cannot feel your toes, it might encourage you to remove your shoes and run barefoot like we are supposed to.

Logistics:
A long sleepy drive to the big smoke on race morning may not kick start the relevant adrenalin you will need to run hard to that first food station. Cut it fine enough so you need to do a mile tempo to drop off your bag and you can hear the starter go when you are still a block away from the starting pen! You will be angry enough at yourself for being late for the start that the sudden adrenalin will break you into a good enough sprint to get your heart rate up quickly.

The Race:
Start 3 pace bands back from your target pace band so you can build your confidence passing thousands of people in the first 10 miles. Since you will be constantly side stepping and will need to use both flanks of the road quite often its best to plan running 11 miles in the first 10 miles. Finally negative splitting a Marathon is too stressful. Best to run the first half an hour faster than the second half to be safe that you don't put that stress on yourself in the final 2 miles.

The Actual Result:
10km 46 mins :pac:
21km 1:38 :pac:
42.2km 4:18 :eek:

Late for the start! Seriously Took an hour of Marathon lunacy to catch the 3:20 bus where I finally settled and ran with DD and the Hobbit for a few miles. Left calf tighten at mile 12 and locked up just after half way. The quads joined the party within minutes. I stopped and stretched enough times to ensure no lasting injury but 13 straight miles with both calves and both quads cramping constantly = new very painful PB :rolleyes: