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Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam

245678

Comments

  • #32
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
    Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
    Wednesday|recovery|6K|5:21|31:47|70%|155|9.1|300|1.21
    Thursday|easy with LT|15.5|4:30|1:09:51|79%|157|9.7|282|1.42
    Friday|||||||||
    Saturday|||||||||
    Sunday|||||||||


    Thursday - 14K with 6K @ LT
    Did 15.5K instead...
    5.4K at 4:49 min/km and 74% HR
    6K at 3:56 min/km and 86% HR
    4.1K at 4:54 min/km and 77% HR
    Wasn't looking forward to this all day due to it lashing but as soon as the evening came it cleared up nicely. First few K legs felt tired but that disappeared after 4K or so. About 1K into the LT piece I noticed the lap pace on my Garmin FR620 started to drop, thou I felt I was holding the same pace. I then taught it could of been that the tired legs were playing a part so I upped the pace only to find out when I got home my FR620 GPS went AWOL and hence the strange readings. Was aiming for 4min/km for the LT piece but did it at 3:56 min/km due to upping the pace.

    Below you can see the offset issue that many with Garmin FR220 and FR620 are experiencing from time to time. Red route is GPS track, blue is what I actually ran.
    312373.png


  • #33
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
    Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
    Wednesday|recovery|6K|5:21|31:47|70%|155|9.1|300|1.21
    Thursday|easy with LT|15.5|4:30|1:09:51|79%|157|9.7|282|1.42
    Friday|recovery|7.8K|5:16|41:04|70%|154|9.8|295|1.24
    Saturday|||||||||
    Sunday|||||||||


    Friday - 8K recovery
    Not much to say other than nice easy recovery run to stretch the legs out. Wanted to do the 10K in Courtmacsherry this eve as its a PB course and love the buzz of racing but had to resist. Will do the BHAA EMC 5K next week thou.


  • #34
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
    Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
    Wednesday|recovery|6K|5:21|31:47|70%|155|9.1|300|1.21
    Thursday|easy with LT|15.5|4:30|1:09:51|79%|157|9.7|282|1.42
    Friday|recovery|7.8K|5:16|41:04|70%|154|9.8|295|1.24
    Saturday|LSR|24K|4:47|1:54:47|77%|159|9.6|284|1.32
    Sunday|rest||||||||


    Saturday - 24K medium-long run
    Don't know was it the new shoes (Wave Rider 17), listening to a new Prok & Fitch set or the pint of Beamish last night but today's run felt so easy. Several times I had to pull myself back from going faster. Quite surprised as its the highest mileage I have ever ran in 6 consecutive days, maybe P&D plan is the one for me.


    P&D 55-70 - week 3 summary
    Goal: 93 KM
    Ran: 91KM
    Week went very well, was hard to resist racing, there were so many races on but have to commit to this sub 3 training. Also this week (6 days) was the most I have ever ran and legs feel good :)


  • #35
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
    Tuesday||||||||||
    Wednesday||||||||||
    Thursday||||||||||
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    P&D 55-70 - week 4

    Monday - 18K medium-long run
    This week I have swapped around a lot of the sessions as have a 5K BHAA race on Wednesday. Run was nice and easy, legs felt v good and again had to stop myself from going faster. Garmin FR620 went weird on me AGAIN, grrrr, its turning out to be an expensive stop watch.


  • #36
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
    Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
    Wednesday||||||||||
    Thursday||||||||||
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    Tuesday - 23K medium-long run
    Nice and easy, and again had to try hold myself back from going faster. Few K's were bit too fast. Savage evening although bit warm, about 21c. Garmin FR620 behaved itself this time!

    Added min/miles to the table as probably 99% of people use that over min/km. I use min/miles as have come from biking/duathlons


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  • #37
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Question to all my followers.....hope I have a few at least! What is the recommended %max HR for medium-long runs? My resting HR is 36 and max HR is 184. I'm currently doing them at 76-78% which equates to about 4:45 min/KM and 7:38 min/miles. P&D say to do them between 74-84


  • #38
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    viperlogic wrote: »
    Question to all my followers.....hope I have a few at least! What is the recommended %max HR for medium-long runs? My resting HR is 36 and max HR is 184. I'm currently doing them at 76-78% which equates to about 4:45 min/KM and 7:38 min/miles. P&D say to do them between 74-84

    Don't know about the heart rate, but when I was following this plan I ran the M/L runs at the same pace as the long runs or slightly quicker.


  • #39
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    yaboya1 wrote: »
    Don't know about the heart rate, but when I was following this plan I ran the M/L runs at the same pace as the long runs or slightly quicker.

    Sorry if not clear from above, I meant medium and long runs. How did you determine what your long run pace was?


  • #40
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    viperlogic wrote: »
    Sorry if not clear from above, I meant medium and long runs. How did you determine what your long run pace was?

    I just added 60-90 seconds to my predicted MP. I wasn't using a HRM at that stage. They ended up being almost two minutes above my MP but it didn't do me any harm.


  • #41
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
    Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
    Wednesday|race|5K|3:48|6:07|18:57|94%|161|9.9|266|1.62
    Thursday||||||||||
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    Wednesday - 5K race
    Ment to be a recovery day but did a 5K race instead! It was the BHAA EMC 5K. Never ran that particular one before but wanted to give it a go as missed the buzz of a race lately plus there is good aul friendly rivalry between the VMware and EMC teams, I've raced for both! Arrived a bit later than planned at around 7:30 but there was still plenty of parking and the queue to register was only 15 deep. Said a few hellos and then went off for warm up. Warm up done and there was no sign race was going to start on time as people were still coming down from registration which was about a mile away. Plenty time for a few more chats, including to Opus here. 8:16 and off we went.

    Mile 1 in 5:58
    Goal was to run around 3:40 min/km (~5:54 min/miles). Start wasn't the best, even thou I was only 4 rows from the start I got sucked into the hard shoulder and couldn't get out to the outside until about 400m in. Once I got outside I moved up the field a few positions and my planned pace. At about 1KM in the climb started, with legs still fresh I made my way up it comfortable thou I knew this wouldn't be the case next lap. At top of climb it was then downhill for 1KM.

    Mile 2 in 5:59
    As above, half of mile 2 was on a slight downhill which was nice, moved up a few more positions. Turned the corner at bottom of the hill to join the main road and bang, a dam headwind :( Battled into this for 1.3K and really felt my pace drop and legs tiring. Today should really have been a recovery day as did 11 mile and 14 mile runs on Monday and Tuesday. I was out on my own as the field had strung out at this stage. There were two guys ahead I tried to real in to get some cover but couldn't.

    Mile 3 in 6:31
    Half of this was on the main road with the headwind as above. As we turned off the main road Opus went past. Tried to stay with him but legs said no. Next up was that hill I flew up the first time, not so much second time but still pumped those arms to get up it knowing that once got up it was downhill to the finish line. Got to the top and just wanted to puke. Kicked to the finish line but not as fast as I wished as kept empty reaching. Crossed the line in 18:57, 27 seconds off my PB, for 35th out of 463.

    Our team came 3rd in cat c and I also won a spot prize, so happy out!

    Sports massage and recovery run tonight. Usually get a rub down once a month but skipped last month for some unknown reason.


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  • #42
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
    Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
    Wednesday|race|5K|3:48|6:07|18:57|94%|161|9.9|266|1.62
    Thursday|recovery|7.5K|5:27|8:40|42:15|70%|152|9.8|298|1.21
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    Thursday - 7.5K recovery
    Went to Andrea O'Riordan for my monthly rub down. It's like getting a new pair of legs each time. I highly recommend her. Did a 7.5K recovery run after the massage. Was v v hummid out there.


  • #43
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
    Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
    Wednesday|race|5K|3:48|6:07|18:57|94%|161|9.9|266|1.62
    Thursday|recovery|7.5K|5:27|8:40|42:15|70%|152|9.8|298|1.21
    Friday|recovery/easy|11.5K|4:52|7:50|55:56|75%|154|10.2|289|1.33
    Saturday||||||||||
    Sunday||||||||||


    Friday - 11.5K recovery/easy
    Don't know what toxins the physio released out of my body but some weird dreams and headaches that night/morning. Headed out with no plan, was gonna do what the legs said they wanted to do which at the start was recovery pace, after about 4KM then began to feel better and I slowly upped pace to easy. Ran my undulating hills loop.


  • #44
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
    Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
    Wednesday|race|5K|3:48|6:07|18:57|94%|161|9.9|266|1.62
    Thursday|recovery|7.5K|5:27|8:40|42:15|70%|152|9.8|298|1.21
    Friday|recovery/easy|11.5K|4:52|7:50|55:56|75%|154|10.2|289|1.33
    Saturday|LSR|29K|4:45|7:39|2:19:49|78%|156|10.1|289|1.35
    Sunday|rest|||||||||


    Saturday - 29K LSR
    Up early to have a small breakfast and put out some water on the course. Didn't feel 100% this morning, head a bit foggy, only had one pint last night, but anyways the weather was nice, clear skies with a nice cooling breeze and so I set off thou immediately legs felt a bit heavy. Took about 3K for the legs to feel normal and after that they were fine and the remainder 26K was easy.

    P&D 55-70 - week 4 summary
    Goal: 100 KM
    Ran: 94KM
    Lesson learned this week of can't race and do full week of training, legs suffered from it.


  • #45
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|5K|7:01|11:17|35:23|61%|148|9.6|317|0.96
    Monday|LT|8.8K|4:24|7:04|38:52|83%|155|10.7|287|1.47
    Tuesday||||||||||
    Wednesday||||||||||
    Thursday||||||||||
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    P&D 55-70 - week 5

    Monday - 14K with 8K @ LT
    Over in Spain this week so was worried how going to fit the runs in the soaring heat, well, its lashing rain here! Did a v slow 5K with the GF and then headed off for a 8K LT run around the hills. Don't know was it the humidity, hills, being soaking wet, or all the rich food and fine wine from yesterday but couldn't hold LT pace. Did 8K @ ~4:15, should of been ~4:00


  • #46
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|easy|5K|7:01|11:17|35:23|61%|148|9.6|317|0.96
    Monday|LT|8.8K|4:24|7:04|38:52|83%|155|10.7|287|1.47
    Tuesday|easy|24K|4:44|7:37|1:53:42|77%|156|9.9|301|1.36
    Wednesday|rest|||||||||
    Thursday|recovery|9.3K|5:39|9:05|52:40|65%|150|10|306|1.18
    Friday|easy|20K|4:42|7:33|1:34:05|78%|155|10.1|296|1.37
    Saturday|rest|||||||||
    Sunday|LSR|29K|4:27|7:09|2:09:25|81%|157|10.4|286|1.43


    Been a few days so a big update

    Tuesday - 24K medium-long run
    Joined GF for a bit of her 5K and then headed off for my own 24K along the old train line to Girona from Sant Feliu called "Ruta Del Carrilet". Really enjoy this route as some amazing scenery, plus there are water stops and coffee shops along the route. Cork really needs water fountains along some of the commonly used walk/bike ways. Most cities I have ran around the world have them. Start of the run was a roaster, but the further away I moved away from the coast and closer to Girona the cooler/overcast it got thankfully. Went for a swim after the run which was amazing, great way to cool down.

    Wednesday
    Due a recovery run today but got a mosquito bite during Tuesday eve between the metatarsal and navicular on right foot which resulted in foot swelling up and no mobility in the ankle!

    Thursday - 9K recovery
    Swelling had reduced thou not fully but got mobility back so went for a v slow run with the GF.

    Friday - 20K medium-long run
    No more swelling so went for a nice easy run along the "Ruta Del Carrilet" again. And again like Tuesday was v warn near the coast but got a bit overcast as moved in land thankfully.

    Saturday
    Due a recovery run but was traveling

    Sunday - 29K with 16K @ MP
    10K at 4:43 min/km (7:35 min/mile) and 76% HR
    16K at 4:11 min/km (6:44 min/mile) and 85% HR
    3K at 5:02 min/km and 79%
    Back from hols and back to reality. Up, breakfast, water drop, and off I went albeit a bit later than normal as the FIT Mag 5K & 10K were on this morning on the route I use. Legs felt good and the 10K easy pace felt v easy. Watch beeped to start 16K at MP and off I went. I had planned to did this at ~4:15 (2:59 marathon) but after a K or so I had got into a comfortable pace which was ~4:10 so kept going at it. Some open sections had to work a bit harder as there was a strong 20K NW wind. Finished the 16K in 4:11 min/km (6:44 min/mile) pace which is 2:56 marathon and HR was within the P&D range of 79-88%. Very happy with that.

    P&D 55-70 - week 5 summary
    Goal: 101 KM
    Ran: 98KM
    Training going well, really feel my endurance has improved in past few weeks. Resting HR is now 33 BPM :eek:


  • #47
    Bahanaman
    Registered Users, Registered Users 2 Posts: 1,206 ✭✭✭Bahanaman


    That's super stuff on long run! 33 BPM! Are you sure you're actually alive?!


  • #48
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
    Wednesday||||||||||
    Thursday||||||||||
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    P&D 55-70 - week 6

    Monday - rest

    Tuesday - 14.5K GA with 10x100m strides
    Due 13K GA but did 14.5K instead as have a loop which has a nice flat even section to do the strides. Forgot what GA pace was so headed out at 4:50 min/km which after coming home and looking up the pace and HR was bang on! Did 7K, strides with 100m rests and then 5.5K. Did the strides at 3:00 min/km pace (4:40 min/miles) which felt actually easy enough.

    Other news, ordered another pair of shoes, this time Mizuno Wave Inspire 10's as having real high wear issues with the Wave Rider 17's. Will see if the Inspires are the same. For more see this thread

    Anyone else who is following P&D training or looking to follow it, I highly recommend to listen to the interview with Pete Pfitzinger here on Marathon Talk. He explains the plans and changes he would make if wrote a third edition


  • #49
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
    Wednesday|easy|17.5K|4:45|7:38|1:23:09|78%|154|10.5|291|1.37
    Thursday||||||||||
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    Wednesday- 17.5K medium-long run
    Due 19K but did 17.5K instead as did 1.5K extra the eve before, plus mind wasn't in the right place and just wanted it over. Was a tough long day at work. First 4K legs felt bit heavy and shins tender but that went away, was probably from the fast strides last night. Think I passed jebuz at the top of the pull on Curraheen road. Was it you jebuz?

    Carrigtwohill 5K was also on tonight which is always a great race and very well ran. Pitty I missed it but training comes first.


  • #50
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
    Wednesday|easy|17.5K|4:45|7:38|1:23:09|78%|154|10.5|291|1.37
    Thursday|recovery|7.5K|5:33|8:55|41:42|70%|152|10.0|303|1.19
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    Thursday - 7.5K recovery
    Nice and easy recovery run. Not much else to report!


  • #51
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
    Wednesday|easy|17.5K|4:45|7:38|1:23:09|78%|154|10.5|291|1.37
    Thursday|recovery|7.5K|5:33|8:55|41:42|70%|152|10.0|303|1.19
    Friday|GA|16.5K|5:04|8:09|1:23:41|73%|154|9.9|289|1.28
    Saturday||||||||||
    Sunday||||||||||


    Friday - 16.5K GA
    Very hot/humid/muggy evening and HR was up a bit because of it. Even thou was a slow pace it didn't feel all too easy and a few hours after the run, my legs felt like they did twice the distance. Think my body and mind are tired from a mental busy week at work. Will take a rest day today instead of recovery run.


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  • #52
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
    Wednesday|easy|17.5K|4:45|7:38|1:23:09|78%|154|10.5|291|1.37
    Thursday|recovery|7.5K|5:33|8:55|41:42|70%|152|10.0|303|1.19
    Friday|GA|16.5K|5:04|8:09|1:23:41|73%|154|9.9|289|1.28
    Saturday|rest|||||||||
    Sunday|LSR|23.5K|4:38|7:27|1:48:55|78%|158|10.3|287|1.37


    Saturday
    Was due a 8K recovery but took a rest day as legs on previous runs didn't feel great

    Sunday - 23.5K medium-long run
    Was a bit worried about this one, as the legs have complained in previous runs this week. Got up, did water drop, skipped breakfast this time as wasn't actually hungry, probably due to massive BBQ on Saturday! First K or so was the usual of legs loosening out. Once legs had loosened out they wanted to take off, quite the opposite to previous runs! Don't know what it was but had to try and hold back several times from going too fast. Did the run at 4:38min/km (7:27 min/mile) while keeping the heart at 142 avg (78% of HR) which is right in the middle of suggested range of 74-84%. Really delighted with this run as was beginning to have doubts that my body couldn't take the mileage increase. Putting it down to a tough week at work and also doing the 10x100m strides too fast.


    P&D 55-70 - week 6 summary
    Goal: 88 KM
    Ran: 80KM
    Ran all sessions this week bar one recovery session. As above, was worried during the middle to end of the week that body couldn't take the mileage but the LSR on Sunday changed that.

    P&D 55-70 - phase 1 summary
    So that completes phase 1, known as the endurance phase, of the P&D 55-70 18 week plan. My take on phase 1 is that yes it certainly improves endurance which is probably down to the mid week long run as well as the usual weekend long run. The only negative of this phase was that it was a bit boring, hardly no speed-work, compared to other plans. The JD plan I did previously certainly was more "interesting". Starting phase 2, known as Lactate Threshold & Endurance, this week and what a way to start with a 110KM / 68mile week :eek:!! This will be the most I've ever ran in a week.


  • #53
    dublin runner
    Registered Users, Registered Users 2 Posts: 2,065 ✭✭✭dublin runner


    Nice consistent training, well done. There really isn't any speed work in the 55-70 mile plan alright but that does change later in the plan (5x600m etc). The first few weeks are essentially base building. This will give you a great foundation heading into the next few weeks of training. Do you have a contingency week or two built into your plan for Amsterdam? I wouldn't worry too much about the increase in mileage, it looks more daunting than it actually is. I did a number of weeks of that plan before and thing I found is that you really must get in the recovery runs even when feeling awful. 99% of the time I felt a lot better after the run, even though I dreaded the thought of it.


  • #54
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    dublin runner wrote: »
    Do you have a contingency week or two built into your plan for Amsterdam?

    Yes, have one week buffer still available. Started 18 week plan, 19 weeks out.


  • #55
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    @Dublin Runner and all followers, how far out from race week would one typically use the buffer week if not previously needed for injury etc or do people keep it up to the very last week and redo the last or 2nd last week for a second time?


  • #56
    dublin runner
    Registered Users, Registered Users 2 Posts: 2,065 ✭✭✭dublin runner


    viperlogic wrote: »
    @Dublin Runner and all followers, how far out from race week would one typically use the buffer week if not previously needed for injury etc or do people keep it up to the very last week and redo the last or 2nd last week for a second time?

    I personally would leave that decision to later in the plan. Like all training plans a degree of flexibility is key. I would continue as you are, listening to the body and running sensibly. I am running Dublin and I just realised how close but how far away it is (if that makes sense). I guess the idea is that you want to peak for your goal race, so everything is about putting yourself in the best possible shape come the marathon in Amsterdam. I don't think it ideal to follow the plan religiously. As I mentioned, flexibility is needed :cool:


  • #57
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
    Wednesday||||||||||
    Thursday||||||||||
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    P&D 55-70 - week 7

    Monday - rest

    Tuesday - 16K with 8K @ LT
    5.4K at 4:38 min/km (7:27 min/miles) and 77% HR
    8K at 3:57 min/km (6:21 min/miles) and 89% HR
    2.6K at 4:47 min/km (7:41 min/miles) and 81% HR

    Day 1 of the new phase of the P&D plan which is LT & Endurance phase. Set off knowing it was hot and humid which will mean the LT piece would be tough. First 5K at easy pace was as it should be easy and well within the HR range of 74%-84%. Then came the 8K LT piece, I was already sweating a bit more than usual for the easy pace but within a K of the LT I was soaked. 20C with near 100% humidity and no wind was a killer. I kept hoping that when I round the next corner there would be a breeze, but alas there wasn't. I remained focused to complete the 8K at 3:57 min/km pace (6:21 min/miles). HR was at 89% which is within range of 82-91%. Would prefer it to be lower, and has been lower for same pace previously, but the humidity caused it to raise a bit. 23K due this evening, hope a wind picks up today or humidity drops

    In other news, my Mizuno Wave Inspire 10's arrived and I've 99% decided I will do the Tullamore Half Marathon on 30th August which is 7 weeks out from Amsterdam Marathon as a fitness test / tune-up race


  • #58
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
    Wednesday|easy|23.5K|4:41|7:32|1:50:02|80%|156|10.5|294|1.37
    Thursday||||||||||
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    Wednesday - 23.5K medium-long run
    Knew this wasn't going to be all that plesant as was hotter than the previous day, was about 24C and about 90% humiddty, thou this time there was a slight breeze. Headed off, GF did a waterdrop for me this time. In the first few K noticed a slight tightness in right calf but was gone as soon as I nearly noticed it. The heat was intense, was sweating so much, like previous run was waiting to turn a corner to face a wind. Lucily this happened on a few places and was most welcome. Got to my water drop off and had the nice surprise of a freezing cold bottle of water, dam it was so good! On the way back home on the center park road there was a bike time trial on the 5K loop, some speed they were going. Completed "easy" run at a 4:41 min/km pace (7:32 min/mile) and HR of 80% which is in range of 74-84% but typically would be lower but the heat caused it to raise a few bpm.

    I always weight myself before and after a long run so to have a good idea of how much fluids to replace. I lost over 2 KG of fluids on the run due to crazy heat! :eek:

    For the run I wore my new Mizuno Wave Inspire 10's. Previously have had several 9's and one pair of Wave Rider 17's. Having wore the Rider for the last few weeks I found a big difference with the Inspire. Inspire is a slower shoe, doesn't transition as fast. It also felt heavier on the foot thou more supportive around the heel and ankle thou that is the purpose of the Inspires. The Rider begs you to go faster.


  • #59
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
    Wednesday|easy|23.5K|4:41|7:32|1:50:02|80%|156|10.5|294|1.37
    Thursday|recovery|7.5K|5:36|9:00|42:02|70%|153|9.7|305|1.17
    Friday||||||||||
    Saturday||||||||||
    Sunday||||||||||


    Thursday - 7.5K recovery
    Headed out a bit later than normal as didn't want to face that heat again. Thou at 8pm it was still hot and sticky! Did a easy recovery run. Legs nice and loosened out from it as felt a bit tight at the start.


  • #60
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
    Wednesday|MLR|23.5K|4:41|7:32|1:50:02|80%|156|10.5|294|1.37
    Thursday|recovery|7.5K|5:36|9:00|42:02|70%|153|9.7|305|1.17
    Friday|MLR|18K|4:49|7:45|1:26:42|78%|155|10.4|295|1.34
    Saturday|GA|11K|5:04|8:09|55:50|76%|155|10.3|292|1.28
    Sunday||||||||||


    Friday - 18K medium-long run
    Had to squeeze this in between finishing work and heading to work BBQ so the early evening heat (27C) was going to be a challenge. Luckily there was a nice cool easterly breeze in some sections thou HR still higher than normal. Enjoyed a few cold pints later that eve

    Saturday - 11K general aerobic
    Woke hungover from only 4 pints (v cheap date)! Headed out before temperature rose but was already v hot and humid. Sweated drink the whole way around. Was due 10x100m strides also but gave them a miss as have a 21 miler tomorrow and wanted a nice easy run for the legs.


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  • #61
    viperlogic
    Registered Users, Registered Users 2 Posts: 1,305 ✭✭✭viperlogic


    Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
    Monday|rest|||||||||
    Tuesday|easy with LT|16K|4:19|6:57|1:09:10|83%|157|10.8|286|1.47
    Wednesday|MLR|23.5K|4:41|7:32|1:50:02|80%|156|10.5|294|1.37
    Thursday|recovery|7.5K|5:36|9:00|42:02|70%|153|9.7|305|1.17
    Friday|MLR|18K|4:49|7:45|1:26:42|78%|155|10.4|295|1.34
    Saturday|GA|11K|5:04|8:09|55:50|76%|155|10.3|292|1.28
    Sunday|LSR|34K|4:45|7:38|2:41:46|77%|157|10.0|280|1.34


    Sunday - 34K LSR (progressive)
    A poor nights sleep and high temperatures already in the early morning so was wondering was this going to be a tough one. Got up, had v small breakfast, did some stretches and headed off. No need to do water drop as GF did my water drops on the way to work :). Heat was quite intense for first few KM's as there was no breeze but as the morning went on the wind picked up and towards the end some cloud cover rolled in.

    Broke the 34K in to progressive sections of 11K-11K-10K-2K
    11K @ PMP+20% - 4:59 min/km (8:01 min/miles) - 137bpm - 75%
    11K @ PMP+14% - 4:45 min/km (7:38 min/miles) - 140bpm - 77%
    10K @ PMP+8% - 4:30 min/km (7:14 min/miles) - 148bpm - 81%
    2K easy pace as had lots of streets to cross

    Really really happy with this run, finished strong and had loads more left. Don't think I have ever found a 21 miler this easy.

    P&D 55-70 - week 7 summary
    Goal: 110 KM
    Ran: 110 KM
    What a crazy week of heat and humidity to do the most distance I have ever run! Over the moon with today's 21 miler as found it easy and finished strong while HR was well with in the recommended range. Come on sub 3.


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