Making every mile count

AuldManKing wrote: »

yep - passed you - I'll say hello next time.

Definitely do!

Thursday 16/01
10.60 Miles
-inc. 8 Miles @6.25p/m Steady

Enjoyable to run this with a strong runner. Toughish last 3 miles as it was all uphill but the effort used on this run was spot on - comfortable hard.

Friday 17/01
9.10 Miles Easy @7.32 in 1.08:32

This is my third marathon training cycle and the usual feeling of feeling tired but strong has given me added confidence this week. Thoughts on this run turned to next week and particularly the Raheny 5 on the Sunday. Even with a consistent block of 60 to 80 mile weeks under the belt I still have no idea how the form is. It's difficult to plan for a race and not let it impact on your marathon training but at this stage a race is just what I need. My last race, a 10k on Stephen's Day, felt fairly comfortable at 6.00p/m so I am looking at going a good bit faster than this.

Monday 20/01
9+ Miles

-4.30 Miles Warm-Up @7.19 in 31:29
-10x30 second hill repeats at 3k pace effort (c.5.10p/m)
-4.30 Miles Warm-Down @7.20 in 31:24

Almost the exact same session as last week. I am getting stronger every week but progressively more tired if that makes any sense! Recoveries were slightly shorter this time around.

Tuesday 21/01
10.6+ Miles

AM

4.23 Miles Very Easy @7.40p/m in 32:24

Very easy just to stretch the legs.

PM

Session

-2 Mile Warm-Up
-4x1km Repeats on Track with 200m Recovery
1.3:25
2.3:26
3.3:24
4.3:25
-2 Mile Warm-Down

I decided to only do 4 with a race looming on the horizon. Felt tough but manageable. Really looking toward to doing more of these and building up to 8 reps at a consistent pace.

Wednesday 22/01
110 Minute Easy Long Run
-15.08 Miles @7.19 in 1.50:25

As mentioned above, I am at a stage of being tired but feeling strong. I needed to get some decent miles under the belt and today would be my only real opportunity of the week to do a longish run.

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The more I run the less I know. I think things are heading in the right direction but I really do not know. My head is stuck into the training to a point that I cannot see the woods for the trees (if that makes any sense!) Maybe the 5 mile on Sunday will give me a decent indication. My coach advised me to barely race before the marathon and now I can see why. They can really interfere with the training if not approached correctly.

Sunday 26/01
14.90+ Miles

AXA Raheny 5
1+ Mile Warm-Up

CHIP TIME: 28:44 (5.45p/m)

With basically a days rest I woke up fresh for a later than usual 3pm start time. Unusually, I was very anxious in anticipation during the morning. This in hindsight may have had something to do with the late start. Too much time to ponder.

The plan was simple. I scribbled (old school style) the miles split (5.45p/m) to finish in 28:45 on my arm and off I went to Raheny. I believed myself to be in 35:xx 10km shape heading into the race so I thought this was the time to be targeted.

Arriving early I collected my number and headed off for coffee. The late starts definitely suit me! I was determined to warm-up properly as it was a cold day. I felt great during the morning so no excuses. With very few races between here and Rotterdam I knew I had to hit this race from the off. Anything less than 29 minutes would have really knocked my confidence (this probably added to the pre-race anxiousness). All roads lead to the marathon. Every race is a mere stepping stone to a sub 2.50 in April. Preparation is key. The warm-up was very deliberate, changing only into the racers and singlet just before the off.

I lined myself 8 rows or so from the back and in a good position (or so I thought). Lesson learnt. This led to a slow start, meandering around runners that really should know better. Running caters for all and it's inclusivity is one of it's appealing factors but if people do read this, please don't line-up with the elite athletes if your goal is to run 8 minute miles. Anyway, I settled into a nice rhythm and settled behind a Raheny runner heading along the Howth Road and into a considerable headwind. The miles flew by and the second mile was hit in 11:30 (bang on according to the scribble on my hand ). I gained some time between between the 2nd and 3rd mile, passing a good few runners. I know the area well so the hill at Mile 4 was anticipated and I motored up it. What was very noticable heading towards the finish was my lack of a 'kick'. I wasn't tiring or slowing but I seemed unable to finish strong and fast, losing a place or two in the finishing straight.

Overall, I am happy. 28:44 is a good indication of my form and represents the steady, if unremarkable, progress made over the winter months.

The target now is to make a serious attempt at a sub 17 minute 5K on the 16th next month. A tall order. A very tall order. Can I do it? Yes. Would I back myself in PaddyPower? Hmmm, like backing Mayo for the All-Ireland, maybe not!

A lot of positives today. Still not happy though.....:)

Positives: Endurance, Pre-Race Preparation
Negatives: Speed, An obvious lack of Threshold Training

Brilliantly organised race today. Great to talk to everyone after (including the coach who seemed happy).

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Instead of getting two buses to Rathgar, I decided to run it soon after the race finished.

8.90 Miles Easy @7.27p/m in 1.06:20

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WEEK TOTAL: 68.26+ MILES

fowler1 wrote: »

Ran Dungarvan Ten yesterday in 59 flat , very happy with that form coming out of x mas.Sets me up well for spring races.

Fantastic result. Heard the conditions were from ideal so there is probably plenty more there. Sets you set very nicely for the the year. Great time .

jebuz wrote: »

Hi DR, just stumbled upon your log, great reading and superb run in Raheny yesterday, congrats.

You're heading for Rotterdam in April I take it (you mentioned Paris in the original post, has the plan changed?). I'm signed up for that also and targeting a 2:49 having last run a 2:54 last March in Barcelona. The only problem is I headed off travelling for the next 9 months I'm back over a month now and into the 3rd week of a 12 week plan, I'm not near your level yet, you've being putting in some seriously impressive sessions and milage but I have confidence that I'll reach the required level of fitness by April, a tall order but I'll be doing my best. I'll be using a few races over the next few weeks as indicators but worst come to worst I'll be happy with a PB on the day.

I'll be following this thread with great interest now, I started a blog on my own journey you can find here and any advice is welcome!

Just a quick Q while I'm here, on your long runs you seem to be hovering around the 7:30 min/mile mark, it's similar to what I want to get to but not there yet, do you plan on integrating MP miles into these long runs?

I noticed also you mentioned you're using the Asics DS racers, how do you find these for the longer stuff? I bought a pair over Christmas and really like the feel and was surprised how nice they felt over the longer stuff.

Anyway enough rambling, fair play with the hard training, it's really given me a mental kick up the arse that I need to put the foot down over the next few weeks. Keep up the good work, you're right on track for a sub 2:50.

Hey, thanks for the message. Yeah, it's Rotterdam. Paris didn't fit into my work schedule fortunately. Thanks for the link. I look forward to reading it later. You are coming off a very solid marathon time (faster than mine!) so you have a great base for an attempt at a 2.49 so with the right training you are in with a great shot.

Regarding the long run. I do plan to incorporate some progression toward the end of the run toward nearing the marathon. For example, 12 miles Easy @7.30p/m and then 6@MP (6.25-30p/m). My coach is a fan of the long slow run being exactly that, slow. People run the long run much slower and some much faster. I suppose it's whatever works for you.

I really like the DS Racer. I have a few pairs on rotation now. I find them great on the longer stuff personally. They are light enough with some cushioning. I find it very hard now to run in anything heavier. I do use very heavy runners for recovery runs, this is part psychological and part the fact they actually do slow me down The only problem is I find are the stupid holes in the sole. If it is a wet day your feet will get soaked. I don't find this a problem as I wear excellent Injinji socks but I could see how this could be a problem to some, especially over the longer runs (blisters etc). I now use the DS Racers for almost all training runs. I use Cloudracers for racing. Not necessary and lighter but they work for me.

Best of luck with the training. Looking forward to reading the blog later and maybe giving some opinions.