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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: »

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.

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

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

ThebitterLemon

Well done P,

Now you know what it feels like Ferris

Nice session lads.

TbL

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.

ger664

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

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

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

Calvin Johnson wrote: »

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

Ha! :pac:

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

paddybarry wrote: »

Did you take anything on this run, gels etc?

No, I generally do all my training on empty. Usually grab a bottle of Lucozade or something when I finish.

paddybarry

yaboya1 wrote: »

No, I generally do all my training on empty. Usually grab a bottle of Lucozade or something when I finish.

I would be the same. Do you take anything in the marathon?

yaboya1

paddybarry wrote: »

I would be the same. Do you take anything in the marathon?

I usually take a sip/mouthful of water at each station and pour the rest over my head/face. I have taken gels in every marathon up to now, but I've decided I'm not taking any more than three (if even that many) in Berlin. I got a stitch after 23 miles in Seville which may have been down to that (I took 4 there, one every 10k). I might wait until I feel like I need them, and if I don't, go without them altogether.

FBOT01

That was a great weeks training, P...nice "LSR" to finish off!!

yaboya1

FBOT01 wrote: »

That was a great weeks training, P...nice "LSR" to finish off!!

Thanks Mark. I'm particularly happy with two of the last three days, following up Friday's session with such a long run today. I can't believe how fresh I feel after it, considering I've covered 70 miles this week. Those days off really have paid dividends. The company most definitely made it easier this morning though. No doubt about that. If yourself or Ferris are looking for company on the remaining long runs in the plan, be sure to give me a shout as if I can make it I most definitely will.

outforarun

That LSR must be a huge confidence booster (not that I think you were looking for a confidence boost). I'm enjoying following these P&D weeks, and you can clearly tell from the log that you're enjoying your running at the moment.

Ferris B

yaboya1 wrote: »

Thanks Mark. I'm particularly happy with two of the last three days, following up Friday's session with such a long run today. I can't believe how fresh I feel after it, considering I've covered 70 miles this week. Those days off really have paid dividends. The company most definitely made it easier this morning though. No doubt about that. If yourself or Ferris are looking for company on the remaining long runs in the plan, be sure to give me a shout as if I can make it I most definitely will.

He might only stay with you for a few miles though:D

yaboya1

outforarun wrote: »

That LSR must be a huge confidence booster

Definitely. As I mentioned, the fact that I could do that less than 48 hours after the tough LT session really has me bouncing

outforarun wrote: »

you can clearly tell from the log that you're enjoying your running at the moment.

I'm loving it at the moment. I've a difficult couple of weeks coming up, but I'm relishing them. To say I'm counting down the days to Berlin would be an understatement.

yaboya1

Monday 11th August (Day 8/56) - Rest/Cross Training

After a late night up watching the golf and a long day in work ahead of me, I'm not sure I could have fit a run in today, even if I wanted to. I probably need the rest day though, with a 70 mile week behind me and a VO2 Max session scheduled for tomorrow morning :eek:

FBOT01

yaboya1 wrote: »

Monday 11th August (Day 8/56) - Rest/Cross Training

After a late night up watching the golf and a long day in work ahead of me, I'm not sure I could have fit a run in today, even if I wanted to. I probably need the rest day though, with a 70 mile week behind me and a VO2 Max session scheduled for tomorrow morning :eek:

I wish my rest day had come after the late night watching the golf instead of before it........VO2 Max here we come:pac::pac:

yaboya1

FBOT01 wrote: »

I wish my rest day had come after the late night watching the golf instead of before it........VO2 Max here we come:pac::pac:

Good luck with it

yaboya1

Tuesday 12th August (Day 9/56) - 9m (with 5 x 600m @ VO2Max)

3.42m warm-up

5 x 600m splits (with 1:30min recovery)

1 - 2:00
2 - 1:58
3 - 2:00
4 - 1:58
5 - 1:59

3m cool down

Although I had set my pace for VO2 Max sessions at 5:40min/mile (3:30min/km), when I looked back on my Seville training I noticed I was doing these intervals in around two minutes (3:20min/km) so I didn't see the point in going slower here. The first three felt fine and I actually had to rein myself in a little bit not to go faster. However (similar to FBOT01 doing the same session yesterday), I soon realised when I turned back for the final two intervals that I'd had a breeze behind me and was now faced with a pretty strong headwind. I had to push hard to hold the pace but I managed it for both of them, even if I did have to take a few seconds of my recoveries walking after each one

. Finished off with some very slow cool down miles. I think I'll stick to 5k pace for the rest of the V02 Max workouts in the plan. That's what's recommended anyway.

yaboya1

Wednesday 13th August (Day 10/56) - 15m Med/Long
15 miles @ 7:32p/m average

This was supposed to be a fourteen mile run, but due to a wrong turn (or more accurately, not taking a right turn), I ended up covering an extra mile. I thought I might as well continue the final mile at the same pace rather than opting for a long walk home. I had hoped to run this as a progression run, but as I was so tired when I got in this evening I decided to play it by ear and see how I felt after the first four. Luckily after a sluggish start I was able to pick it up and held the pace for each section (which ended up being 4m/5m/6m). Glad to get that out of the way. A couple of easy days up now ahead of the weekend.

Targets were:

First 4m: Sub 8:00min/mile approx
Next 5m: Sub 7:40min/mile approx
Last 5m: Sub 7:20min/mile approx

Splits:

Mile 1 - 7:54
Mile 2 - 7:56
Mile 3 - 7:57
Mile 4 - 7:49
Mile 5 - 7:39
Mile 6 - 7:36
Mile 7 - 7:39
Mile 8 - 7:25
Mile 9 - 7:32
Mile 10 - 7:17
Mile 11 - 7:14
Mile 12 - 7:13
Mile 13 - 7:16
Mile 14 - 7:14
Mile 15 - 7:13

yaboya1

Thursday 14th August (Day 11/56) - 6m Recovery (with 6 x 100m Strides), 4m Recovery

Felt a bit fatigued this morning and was relieved that both these runs only had to be completed at recovery pace.

A.M.
6m Recovery (with 6 x 100m Strides)
6 miles @ 8:28p/m average

Legs woke up once I got going. Any stiffness/soreness I was feeling from last night had disappeared by the time I was in the second mile. Did the strides during the last mile which explains the much faster split.

Splits:

Mile 1 - 8:37
Mile 2 - 8:58
Mile 3 - 8:51
Mile 4 - 8:45
Mile 5 - 8:37
Mile 6 - 7:02

P.M.
4m Recovery
4 miles @ 8:38p/m average

Really didn't enjoy this and was delighted when it was over. Let's hope it's done it's job.

Splits:

Mile 1 - 8:10
Mile 2 - 8:54
Mile 3 - 8:46
Mile 4 - 8:44

Tomorrow sees another short recovery run before I make an assault on my 5k PB in Marlay on Saturday morning. Looking forward to that

paddybarry

yaboya1 wrote: »

Thursday 14th August (Day 11/56) - 6m Recovery (with 6 x 100m Strides), 4m Recovery

Felt a bit fatigued this morning and was relieved that both these runs only had to be completed at recovery pace.

A.M.
6m Recovery (with 6 x 100m Strides)
6 miles @ 8:28p/m average

Legs woke up once I got going. Any stiffness/soreness I was feeling from last night had disappeared by the time I was in the second mile. Did the strides during the last mile which explains the much faster split.

Splits:

Mile 1 - 8:37
Mile 2 - 8:58
Mile 3 - 8:51
Mile 4 - 8:45
Mile 5 - 8:37
Mile 6 - 7:02

P.M.
4m Recovery
4 miles @ 8:38p/m average

Really didn't enjoy this and was delighted when it was over. Let's hope it's done it's job.

Splits:

Mile 1 - 8:10
Mile 2 - 8:54
Mile 3 - 8:46
Mile 4 - 8:44

Tomorrow sees another short recovery run before I make an assault on my 5k PB in Marlay on Saturday morning. Looking forward to that

What time you hoping to do?

yaboya1

paddybarry wrote: »

What time you hoping to do?

17:54 is my current PB. I'll be happy if I can better that.

yaboya1

Friday 15th August (Day 12/56) - 5m Recovery
5 miles @ 8:29p/m average

Usually my race eve recovery runs are not pleasant experiences. They normally consist of me struggling to knock out 9-9:30 minute miles while sweating profusely. I must have got that run out of the way last night as this evening was a different story. I cruised around without breaking sweat a fair bit quicker. Even more reason to be confident for the morning??

Splits:

Mile 1 - 8:24
Mile 2 - 8:29
Mile 3 - 8:39
Mile 4 - 8:18
Mile 5 - 8:36

FBOT01

Good luck in the morn. I hope all goes to plan.....enjoy!!

Murph_D

Hope it goes well - best of luck.

yaboya1

3rd place in 17:15 in Marlay this morning. 5k pb smashed by 39 seconds