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1,000 Miles Later...
Comments
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Monday 8th - 9.02 miles (w/10 X 100m strides) @ 7.34
Tuesday 9th - 15.02 miles @ 7.39
Two easy runs as usual to kick off the week. Had a few scoops Monday night so Tuesdays run I was very much in the mind frame of getting it done nice and easy
Wednesday 10th - 7.02 miles @ 8.31
Recovery
Thursday 11th - 12 miles (w/ 7@tempo) @ 7.01
This is possibly the toughest single run in the schedule. Definitely top 3. P&D say faster runners (they don't quantify what the standard is for fast runners) should run tempo closer to HM pace. My tempo pace so far in this cycle has been 5-10 sec faster than HM pace. With this falling 10 days out from my HM, I figured I would keep things at PHM pace, as it would service as a good trail run for that also. Target pace therefor was 6:15
3 miles warm up
7 miles tempo (6.15, 6.17, 6.11, 6.15, 6.11, 6.13, 6.12)
2 mile warm down
It was just as tough as it looked on paper but I was delighted with my output here. Another key workout in the bank.
Friday 12th - 6.02 miles @ 8.23
Recovery
Saturday 13th - 22.02 miles @ 7.36
The plan for this was simple, run the first 11 miles 8-7.40 pace, second half, 7.20-7.40 pace. Splits:
First 11
7.43
7.41
7.46
7.53
7.40
7.49
7.41
7.45
7.41
7.43
7.39
Second 11
7.23
7.26
7.26
7.31
7.29
7.19
7.23
7.19
7.33
7.29
7.31
Looking at this on paper it seemed to go pretty well but it doesn't tell the whole story. Really struggled over the last 2 and a half miles. Had to push the effort levels to keep the times down. I was absolutely shattered afterwards. I felt weak a had a touch of the dizzies until I could get some food in me. I don't remember been this shook from a run until after DCM last year.
It puts a bit of a question mark over my endurance but there are a couple of things I can attribute to that.
- Two days after a very tough session, which has got to still be in the legs.
- Heat. I was swimming in sweat afterwards and perhaps didn't take on enough water (about 300-400ml) during the run due to my hatred of running belts.
- The end of a 71 mile week. This was my first week breaking 70 miles so my legs were bound to be tired from cumulative fatigue. I hope fresh legs come race day will make a huge difference in the second half of the race.
I've had enough positive runs of late not to get too worried but the one true unknown going into a marathon is how you'll fair in the latter stages of the race and today does raise that question mark. Plenty of training left yet though and I'm sure this run will do my endurance the world of good. I have another 22 miler in 3 weeks, which I'll be using as a run though for Dublin (gels, water every 3 miles etc) that will hopefully banish todays question mark.0 -
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Monday 15th - 9.03 miles (w/ 5 X 600m @ 5K) @ 7.25
Based on my last race, 5K pace should be 5.48 so I set the garmin to start screeching between that and 5.40. I had meant to set the recoveries to 90sec but I carelessly set it as 60sec when I was setting up the workout after work. Made things a touch tougher than they should of been but I got through it with relative without having to push too hard.
Splits:
2.07
2.07
2.06
2.05
2.06
Tuesday 16th - 14.02 miles @ 7.42
Mid week mlr. Keep things nice and easy with race coming up at the weekend. These have quickly become my least favorite run each week. Very time consuming on a work day but key to keeping the volume high. Only a handful more to go in this cycle though.
Wednesday 17th - 7.02 @ 8.23
Recovery
Thursday 18th - 6.03 @ 7.44
Here is where I altered the week to fit in the HM. Short run to stay ticking over.
Friday 19th - Rest
Saturday 20th - 4.02 miles (w/ 5 X 100m strides) @ 8.09
Very easy miles to shake out the legs and finished out with a few strides.
Big day tomorrow now. At the beginning of the year I would of had skepticism of reaching this point. There has been some gripping moments along the way. There's going to be butterflies but I have no doubt I'll see a positive result. Ciarrai Abu!! Oh and I'm looking forward to Charleville in the morning too 0 -
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skeleton_boy wrote: »1.21.47. Pb of just over 2 min and race target met. Delighted. Mon the kingdom!!!
Great running.
Well done
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Pre Race
Got up at 6.30 and had my usual pre-race breakfast of porridge and a cup of tea. Out the door as the sun rose, not a puff of air. Looked like an ideal morning for racing. Just as we crossed the border to Limerick, it got very overcast all of a sudden. Didn't think much of it until I got out of the car at Charleville. It was very cold, felt about 6-8 degrees, so the early morning sun was not to be a factor. Cold, calm and dry, couldn't have a better day for running. My plan was to easy into it over the first two miles and try and run 6.15 to home, trying to pick up a few seconds along the way, with the target being sub 1.22.
Race
The 1.20 & 1.25 paces were pretty much on top of each other at the start so I lined up, just off the 1.25 guys. I got boxed in a touch for the first couple of hundred meters but as soon as I saw a gap, I pushed a touch. A very fast start threw the plan out the window slightly. 6.13
Although going out a touch faster than planned, I felt very comfortable. I eased off still during the second mile. 6.22. At this point, the field started to split. Those following the 1.20 pacers had forged ahead and I found myself at the front of the chasing pack. I was running my own race and had no intention of tracking them down, no one from the behind came through and I had a lonely few miles. 6.15, 6.09, 6.11
At this point the comfortable miles were behind me and I started feeling like I was in a race. Picked off a few stranglers from the 1.20 group but started to come under pressure in parts. Eased off where necessary an felt very strong again approaching halfway. 6.12, 6.08
Just after halfway, I found myself in a group of three. I took up the running early in this group but it seemed they wanted to run a touch faster than 6.15, so I tucked in behind, carefully not to burn too much energy. There was one or two points which I though they'd get away from me but I held on starting to come under real pressure approaching the turn back on the main road at mile 10. 6.06, 6.15, 6.14.
With turning onto the main road, the group of three suddenly split. One guy fell away and the other guy pushed on a touch. I let him off initially, but with just three miles to go, I felt I go push the effort levels now too. We passed a couple of other runners over the next two mile and one other guy stuck with us going into the final mile. 6.15, 6.15
We were pretty much a line of three for the first half of the final mile. The guy I had followed from halfway had lost the power in his watch and asked me for the time at the 12th mile. We exchanged a few words and go back to business. At the 20km mark he asked for the time again and upon hearing it, let out a burst. This was too much for me and he was gone. I tucked in behind the other runner who was with us, very much under pressure now. There was a nice drag in the second half of the final mile (going back against that quick start) and I could feel that "I'm going to get sick" feeling coming on fast. 6.13
The turn off the road for the final bit was downhill so finished out that piece (.18 according to the garmin) at 5.31 pace. Didn't manage to pass the guy in front but the job was done at that stage.
1.21.47
67th place
Post-race
Delighted with that effort. Ran the race pretty much to plan and got the result I was looking for. I'd like to think there's more there but I didn't want to be too aggressive with the target, considering I'm in the thick of marathon training. That's a matter for another day however.
I still have some doubts over endurance but I'm going to give 2.55 a lash in Dublin. I'd rather struggle trying to get 2.55 than come home comfortably just under 3 (can't know if that would be the case either). I set a soft target last year and enjoyed the experience so I'm happy to push myself that bit further this year.
As for the race itself, I cannot say a bad word. An absolute army of volunteers, helping out with the road closures. Pacers down as far as 1.20. A quality field and all the food you'd want afterwards. Not pancake flat, but largely flat.
Now time for a few beers and to celebrate All-Ireland number 37 0 -
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Great racing.
I think you tried hard enough since you had that "I'm going to get sick" feeling. That's normally a good indicator.paddybarry wrote: »That was a good read. You are in great shape. I think/hope I'm at the same level. Hopefully we will end up working together in Dublin.
I might join this party 0 -
career move wrote: »1:21 ..... that is savage running. Well done
Cheers cm, delighted with it!paddybarry wrote: »That was a good read. You are in great shape. I think/hope I'm at the same level. Hopefully we will end up working together in Dublin.
Who know how it'll pan out but would be great to have someone to work with in the second half of the race.
I might join this party
You'll have the pints ready at the finish after leaving us for dust yeah?SamforMayo wrote: »Super racing, now feck off with your 37 th All Ireland
Cheers Sam. Hope Mayo will be back stronger than ever next year.0 -
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Tuesday 14th - 8.16 miles (w/10 X 100m strides) @ 7.32
Wednesday 15th - 4.02 miles @ 8.33
Tapering away
Thursday 16th - 8.02 miles (w/3 X 1mile @5K) @ 7.15
This wasn't going to be easy. I don't think I've done mile reps @ 5K before. Did it round my usually loop for sessions with a stiff breeze against along one length of it.
2.5 warm up
3 X 1mile (5.35, 5.36, 5.39)
1.5 warm down
Another one I can't complain with. The last mile finished into the wind and I'd to work hard to keep the pace. It's only really dawned on me as I write this, but those are some of the quickest miles I've ever ran. A nice bonus as I begin to wrap up this training cycle.
More importantly, I saw this as my last significant chance of an injury so delight to get through in one piece.
Friday 17th - 5.06 miles @ 8.37
Extremely windy recovery. Was right into it in an exposed area where the pace dropped to 10.30 :eek:
Saturday 18th - 6.10 miles (w/10 x 100m strides) @ 8.14
Recovery + strides
Sunday 19th - 13.03 miles @ 7.34
Final double digit mile run. Up early before work and pleasantly, the wind didn't get too wild.
Weekly total: 44.4 miles
Time to start thinking race strategy. I'm thinking of going out with the 3 hour pacers and sticking with them for the first 7-8 miles. From there I'll look to push on slightly and take advantage of the faster areas to move back towards 6.40 pace. After than it'll be a matter of assessing how I feel and seeing how things go.
Still no influenza although I see an impending bout each time I sneeze! Possibly more worrying, I've had a dull pain/fatigue in my calves for most of the week. I'm hoping a very easy week next week will see that fade away.
Hopefully I'll be tucked away this time next week 0 -
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paddybarry wrote: »I will say hello. My plan is to run between 6.30 and 6.40. The latter on slower sections and closer to the former on quicker parts.
I plan on going out a touch more conservatively, sticking with the 3 hour guy for the first 7-8 miles. Might get the chance to work together in the second half of the race if youve not bolted ahead
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