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A Slow Journey to Faster Times

yaboya1

So I finally decided on Seville for my Spring Marathon. The date & costs suit me well and the race seems to be pretty well reviewed by anyone who's previously run it.

This is my first attempt at a training log so please go easy on me!

I've run three previous marathons (3:39, 3:35, 3:34). The aim in Seville is to finally go below 3:30. I've had various things go wrong on me in all of the above, so I think my target is pretty achievable. I haven't done any running since Chicago last month, so I plan to ease back into it gradually for the next month by doing a couple of short/medium runs during the week with a long one at the weekend. Then from the beginning of December I've decided to follow the 12 week 'Up to 55 miles per week' marathon schedule from the Advanced Marathoning book by Pfitzinger & Douglas.

My biggest problem in the past has been going too quickly on my long runs. There are 7 different paces in this plan. I have estimated what pace I should be running them at as follows:

MP runs: 8 min/mile
Long runs: 9 min/mile
Med-long runs: 8:45-9 min/mile
General aerobic runs: 9:30 min/mile
LT runs: 7:35 min/mile
Recovery runs: 12 min/mile
VO2 max intervals: 7 min/mile

If anyone has any comments/observations, I'd be delighted to hear them. Otherwise I'll be back as soon as I get back out on the road.

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paddybarry

yaboya1 wrote: »

Sunday 10th August (Day 7/56) - 22m Long Run
22 miles @ 7:41p/m average

The weather didn't look too promising for this session as I gazed out the window at 7am. As a result, I threw on an extra layer, a pair of gloves and a hat before I met my date for this morning, Ferris B. By the time we set off at 8am, the weather had improved considerably and I was immediately regretting my choice of attire . We chatted while we ran up the canal and around the PP in a couple of different directions, not really paying attention to the pace without letting it get too slow. On the way back out of the park we had already covered 16 miles, but I must say it definitely didn't feel like that that much. Time flies when you're having fun/have company :pac:. I mentioned to Ferris that the pace had now picked up to 7:30min/mile pace without even being noticeable. He assured me that he had definitely noticed it and encouraged me to kick on for the remaining miles. Although I was feeling pretty fresh, I felt a bit guilty deserting my morning running companion, but after further encouragement I decided to kick on after 18 miles. Finished out the run with four miles close to MP (6:40). Really enjoyed that and feel great after it. Cheers Ferris

Splits:

Mile 1 - 8:13
Mile 2 - 8:13
Mile 3 - 8:20
Mile 4 - 8:22
Mile 5 - 8:15
Mile 6 - 7:58
Mile 7 - 8:04
Mile 8 - 7:58
Mile 9 - 7:55
Mile 10 - 8:06
Mile 11 - 7:56
Mile 12 - 7:47
Mile 13 - 7:51
Mile 14 - 7:55
Mile 15 - 7:50
Mile 16 - 7:32
Mile 17 - 7:28
Mile 18 - 7:10
Mile 19 - 6:36
Mile 20 - 6:35
Mile 21 - 6:36
Mile 22 - 6:34

*I actually ran 23 miles today as I had already covered a mile when I arrived at our meeting point, but I hadn't started the watch so officially we'll call it 22

Did you take anything on this run, gels etc?

yaboya1

Calvin Johnson wrote: »

Agree with this - 2:4x wouldn't surprise me that much...

Ha! :pac:

Calvin Johnson

ger664 wrote: »

The mind boggles at what time you are going to nail in Berlin.

Agree with this - 2:4x wouldn't surprise me that much...

yaboya1

ger664 wrote: »

The mind boggles at what time you are going to nail in Berlin.

Cheers Ger. Looking forward to the Seville reunion after the DCM

ger664

The mind boggles at what time you are going to nail in Berlin.

Ferris B

You were like coiled up spring from 16 on, just itching to be released. When you did go at 18, you just tore off like a rat up a drainpipe.

Thanks though, enjoyed that run.

ThebitterLemon

Well done P,

Now you know what it feels like Ferris

Nice session lads.

TbL

yaboya1

Sunday 10th August (Day 7/56) - 22m Long Run
22 miles @ 7:41p/m average

The weather didn't look too promising for this session as I gazed out the window at 7am. As a result, I threw on an extra layer, a pair of gloves and a hat before I met my date for this morning, Ferris B. By the time we set off at 8am, the weather had improved considerably and I was immediately regretting my choice of attire

. We chatted while we ran up the canal and around the PP in a couple of different directions, not really paying attention to the pace without letting it get too slow. On the way back out of the park we had already covered 16 miles, but I must say it definitely didn't feel like that that much. Time flies when you're having fun/have company :pac:. I mentioned to Ferris that the pace had now picked up to 7:30min/mile pace without even being noticeable. He assured me that he had definitely noticed it and encouraged me to kick on for the remaining miles. Although I was feeling pretty fresh, I felt a bit guilty deserting my morning running companion, but after further encouragement I decided to kick on after 18 miles. Finished out the run with four miles close to MP (6:40). Really enjoyed that and feel great after it. Cheers Ferris

Splits:

Mile 1 - 8:13
Mile 2 - 8:13
Mile 3 - 8:20
Mile 4 - 8:22
Mile 5 - 8:15
Mile 6 - 7:58
Mile 7 - 8:04
Mile 8 - 7:58
Mile 9 - 7:55
Mile 10 - 8:06
Mile 11 - 7:56
Mile 12 - 7:47
Mile 13 - 7:51
Mile 14 - 7:55
Mile 15 - 7:50
Mile 16 - 7:32
Mile 17 - 7:28
Mile 18 - 7:10
Mile 19 - 6:36
Mile 20 - 6:35
Mile 21 - 6:36
Mile 22 - 6:34

*I actually ran 23 miles today as I had already covered a mile when I arrived at our meeting point, but I hadn't started the watch so officially we'll call it 22

yaboya1

Saturday 9th August (Day 6/56) - 5m Recovery
5 miles @ 8:39p/m average

Nice easy one to loosen the legs out ahead of tomorrow mornings workout, the longest run in the plan :eek:

Splits:

Mile 1 - 8:45
Mile 2 - 8:42
Mile 3 - 8:45
Mile 4 - 8:35
Mile 5 - 8:28

paddybarry

yaboya1 wrote: »

I'm playing golf in Wicklow Golf Club at 11am, so I figure Marlay is the best fit for that. Allows me approximately an hour to drive down, shower and be on the tee in time. If I run anywhere else, the travel time increases leaving me less & less time to spare after I get there.

You will PB Marlay no bother. Definitely go out hard, you have plenty of stamina. That hill in the middle wont cause you much hassle. Might see you down there.

ThebitterLemon

Excellent session with very consistent splits.

TbL

yaboya1

paddybarry wrote: »

which one you thinking of doing?

I'm playing golf in Wicklow Golf Club at 11am, so I figure Marlay is the best fit for that. Allows me approximately an hour to drive down, shower and be on the tee in time. If I run anywhere else, the travel time increases leaving me less & less time to spare after I get there.

paddybarry

yaboya1 wrote: »

I'm only going to do a parkrun, as I've had to switch the following two weeks around because of the Longford HM. Hoping to PB, but it won't be easy.

which one you thinking of doing?

yaboya1

viperlogic wrote: »

Ya nutter! What race you planning to do for it?

I'm only going to do a parkrun, as I've had to switch the following two weeks around because of the Longford HM. Hoping to PB, but it won't be easy.

viperlogic

yaboya1 wrote: »

That's up for me from next Saturday.
Can't wait!

Ya nutter! What race you planning to do for it?

yaboya1

viperlogic wrote: »

I think the following week is worst as a whole...
- Sat - 8K-15K race
- Sun - 18 mile LSR
- Mon - rest
- Tue - 10 miles with 6x1K
- Wed - 15 miles

Especially for me as I'm looking to do the Tullamore half for the race :eek:

That's up for me from next Saturday.
Can't wait!

yaboya1

paddybarry wrote: »

Great session. What was the route like for the LT miles, flat, undulating?

I did in the PP. Mixture of undulations, but nothing too severe. Miles 1,5 & 6 were probably slightly uphill, while the others were the opposite I'd say.

Here's the Garmin link: http://connect.garmin.com/activity/559921612

viperlogic

yaboya1 wrote: »

Friday 8th August (Day 5/56) - 12m (with 7m @ LT)
12miles @ 6:58p/m average (LT miles: 6:08 average)

Good stuff yaboya1

In my opinion, this is probably the toughest session in the plan.

I think the following week is worst as a whole...
- Sat - 8K-15K race
- Sun - 18 mile LSR
- Mon - rest
- Tue - 10 miles with 6x1K
- Wed - 15 miles

Especially for me as I'm looking to do the Tullamore half for the race :eek:

paddybarry

yaboya1 wrote: »

Friday 8th August (Day 5/56) - 12m (with 7m @ LT)
12miles @ 6:58p/m average (LT miles: 6:08 average)

In my opinion, this is probably the toughest session in the plan. Luckily I was ready for it (having completed it before in the run-up to Seville), as it was no less difficult than I expected. Delighted to keep the LT miles almost bang on target all the way. Very nice to have this one under the belt. I got saturated the entire time I was out, but I won't complain as it gave a bit of a cooling effect. Compared to the ridiculously humid weather we've had recently, it makes a welcome change. Just some recovery miles and a long run left in the next couple of days, which will bring me up to 70 miles for the week. My peak in the plan as far as mileage goes. Feeling good!

Splits:

Warm-up

Mile 1 - 8:00
Mile 2 - 7:52
Mile 3 - 7:59

LT

Mile 4 - 6:11
Mile 5 - 6:08
Mile 6 - 6:08
Mile 7 - 6:08
Mile 8 - 6:08
Mile 9 - 6:09
Mile 10 - 6:07

Cool down

Mile 11 - 7:41
Mile 12 - 9:08

Great session. What was the route like for the LT miles, flat, undulating?

yaboya1

Friday 8th August (Day 5/56) - 12m (with 7m @ LT)
12miles @ 6:58p/m average (LT miles: 6:08 average)

In my opinion, this is probably the toughest session in the plan. Luckily I was ready for it (having completed it before in the run-up to Seville), as it was no less difficult than I expected. Delighted to keep the LT miles almost bang on target all the way. Very nice to have this one under the belt. I got saturated the entire time I was out, but I won't complain as it gave a bit of a cooling effect. Compared to the ridiculously humid weather we've had recently, it makes a welcome change. Just some recovery miles and a long run left in the next couple of days, which will bring me up to 70 miles for the week. My peak in the plan as far as mileage goes. Feeling good!

Splits:

Warm-up

Mile 1 - 8:00
Mile 2 - 7:52
Mile 3 - 7:59

LT

Mile 4 - 6:11
Mile 5 - 6:08
Mile 6 - 6:08
Mile 7 - 6:08
Mile 8 - 6:08
Mile 9 - 6:09
Mile 10 - 6:07

Cool down

Mile 11 - 7:41
Mile 12 - 9:08

yaboya1

Ososlo wrote: »

I miss reading about your beats:D You not wearing the hr monitor anymore?

It's got the Timeform squiggle. I've discarded it until the winter :cool:

Ososlo

I miss reading about your beats:D You not wearing the hr monitor anymore?

yaboya1

Thursday 7th August (Day 4/56) - 6m Recovery
6 miles @ 8:33p/m average

Nice little jog to shake out the legs after yesterday's run. Tomorrow's session is a toughie, so I better ensure tonight's sleep is a good one :eek:

Splits:

Mile 1 - 8:39
Mile 2 - 8:28
Mile 3 - 8:30
Mile 4 - 8:35
Mile 5 - 8:34
Mile 6 - 8:30

yaboya1

Murph_D wrote: »

Impressive how you did that - were you dialling it up by feel or keeping an eye on the watch? It's a subtle enough transition but I always have difficulty getting faster on a long run, especially in the final third.

Bit of both really. Once I hit the miles where I needed to increase the pace I consciously sped up, but also kept an eye on the watch to ensure it wasn't by too much/little.

Murph_D

yaboya1 wrote: »

Splits:

Mile 1 - 7:37
Mile 2 - 7:36
Mile 3 - 7:40
Mile 4 - 7:37
Mile 5 - 7:37
Mile 6 - 7:27
Mile 7 - 7:26
Mile 8 - 7:27
Mile 9 - 7:29
Mile 10 - 7:26
Mile 11 - 7:16
Mile 12 - 7:18
Mile 13 - 7:17
Mile 14 - 7:17
Mile 15 - 7:18

Impressive how you did that - were you dialling it up by feel or keeping an eye on the watch? It's a subtle enough transition but I always have difficulty getting faster on a long run, especially in the final third.

yaboya1

ger664 wrote: »

Just a point to note. Are these miles Garmin miles or measured miles ? When I use my GPS watch I will always either make a mile 1.01 or run at a pace on the watch 5 secs/mile quicker. For example real 7:40 pace would be 7:35 on a gps watch. It might be small but It will be an issue on race day on an accurately measured course which Berlin will be.

Garmin miles. I know what you mean, but 6:40 Garmin miles on the day will be more than good enough

ger664

Just a point to note. Are these miles Garmin miles or measured miles ? When I use my GPS watch I will always either make a mile 1.01 or run at a pace on the watch 5 secs/mile quicker. For example real 7:40 pace would be 7:35 on a gps watch. It might be small but It will be an issue on race day on an accurately measured course which Berlin will be.

yaboya1

Wednesday 6th August (Day 3/56) - 15m Med/Long
15 miles @ 7:27p/m average

My original planned pace for these runs was between 7:40-7:50min/mile, but since I was feeling so fresh after my three day rest I decided to follow the FBOT01 example and do it as a progression run.

Targets were:

First 5m: 7:40min/mile approx
Middle 5m: 7:30min/mile approx
Last 5m: 7:20min/mile approx

Splits:

Mile 1 - 7:37
Mile 2 - 7:36
Mile 3 - 7:40
Mile 4 - 7:37
Mile 5 - 7:37
Mile 6 - 7:27
Mile 7 - 7:26
Mile 8 - 7:27
Mile 9 - 7:29
Mile 10 - 7:26
Mile 11 - 7:16
Mile 12 - 7:18
Mile 13 - 7:17
Mile 14 - 7:17
Mile 15 - 7:18

Pretty pleased with that. Although the pace was increasing, the effort was pretty similar throughout. This was due to climbing for the early part of the run, flattening out in the middle and coming back downhill towards the end. Great way to start the day!

yaboya1

Tuesday 5th August (Day 2/56) - 6m Recovery, 4m Recovery

First day back running in what felt like an eternity (actual time off: 3 days :pac:). I woke up this morning full of runners paranoia, feeling pretty awful and afraid I had lost my fitness. This was despite the fact that I had put in a good session on Friday, and had run almost 1400 miles so far this year up to that point. Anyway, I wasn't looking forward to my double today. My recent recovery runs have been really bad experiences and two of them in the same day didn't seem too appealing. I expected some more forgettable workouts.

A.M.
6m Recovery
6 miles @ 8:29p/m average

As soon as I hit the road it was as if the tank had been filled and the biggest problem I had throughout the run was keeping hold of the reins. Those few days off appear to have done me good (as I was advised they would)

.

Splits:

Mile 1 - 8:35
Mile 2 - 8:35
Mile 3 - 8:25
Mile 4 - 8:34
Mile 5 - 8:24
Mile 6 - 8:24

P.M.
4m Recovery
4 miles @ 8:30p/m average

Same story here. Felt so full of energy that going at this pace has taken virtually nothing out of me. Bring on the next eight weeks!

Splits:

Mile 1 - 8:24
Mile 2 - 8:37
Mile 3 - 8:33
Mile 4 - 8:25

I suppose two recovery runs shouldn't really have any effect on your confidence, but I am on a major high after those. Can't wait to get stuck into my 15 mile M/L run in the morning (that's not sarcasm btw

).

*Note to self: Stop running eastward in the mornings. The sun shining directly on my temple gives me a right fcuking headache!!

yaboya1

ger664 wrote: »

The only issue I see with your switch is that weeks 3 & 4 have consecutive tune-up race followed by Long Run. Maybe a bit too much. As your semi goal is Longford maybe do a 5K or no race on Week 3.

Thinking of doing a 5k parkrun on the 16th with a couple of warm-up/cool down miles. Longford HM on the 24th. Not going to bother with a race two weeks out. Will probably just run a 10k time trial myself.