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Timber!!

overpronator

As you may have guessed from the title this thread is going to be my training log!

Bad jokes out of the way I have found the training logs on here to be both extremely educational and motivational. Furthermore they brought home to me what required to properly improve and the work people put in to do that, I have great admiration for many posters on here and hopefully with chat and feedback through this thread I can improve bit by bit.

About me, I'm a 30 year old male with a pretty sedentary job. In the past I played GAA at a good, sometimes very good level but succumbed to injury and more accurately apathy and pints in my early to mid twenties. The most exercise I got over a 5 year period consisted of five a side a couple of times a week thinking that was keeping me fit, the usual nonsense.

I started running properly about 18 months ago when I "trained" for the Irish runner 5 miler in the park. That involved going up there once or twice a week for the 3 weeks before the race and tearing around the course as fast as I could:). That progressed to the remaining races in the race series where through the graduates 2012 thread I picked up some basics, got some long runs in and got myself around DCM12 just under the 4 hour mark at 3.54

Last year I got more structured and followed a Hal Higdon type plan for the Limerick marathon. I had a tough day finishing in 3.36 blowing up around 20 miles chasing 3.30. I did the race series again last summer and followed a Hybrid plan of P&D which I supplemented with Meno's midweek long MP sessions in place of VO2 max workouts for the last 5 weeks and got around in a comfortable 3.26.

My current PB's are

5k 19.48
10k 41.00
10 Mile 68.45
Half 1.34.03
Marathon 3.26.51

The goals for this year however ambitious, were (and still are) a sub 40 10k and a sub 1.30 half.
The little matter of the London Marathon 2014 has gotten in the way of specifically focusing on these goals. I hadn't intended on doing a Spring Marathon this year but myself and my GF got offered a spot so I couldn't turn it down really.
I'm currently following the 12 week P&D plan up to 55 miles and have been just doing slow base building for the month before the plan started. I will follow the structure of the plan quite closely but will add more mileage depending on how I feel but will again supplement some of the VO2 max workouts at the end with longer marathon specific efforts as I think it was these sessions from Meno's graduates plan last summer that made the difference for me in DCM 13.

From my PBs its clear that my endurance isn't really where it should be yet so hopefully another marathon cycle with more fast finish long runs, sessions Ive never really gotten to grips with will help with that.
Ill post again later with a summary of what ive been up to for the last 3 or so weeks, hopefully this log will keep me more active on here for feedback as im sporadic enough when it comes to posting but love to lurk!

Comments, feedback and general slagging welcome.

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overpronator

adrian522 wrote: »

Which one are you looking at? I did the BAA Intermediate plan, think I maxed out at 70 miles on that.

It will be my fifth marathon so Ill go with the advanced I think. I reckon I would top out at 65-70. What were your thoughts on the plan?

adrian522

Which one are you looking at? I did the BAA Intermediate plan, think I maxed out at 70 miles on that.

overpronator

Bahanaman wrote: »

I followed the BAA plan for Waterford this year. Was in the best shape of my life. Things went well and I finished up injury free which is always a help! I'd recommend it.

Thanks for the heads up Bahanaman, I appreciate it. Ill have a read over your log for sure! I'm leaning towards the BAA plan at the minute I think. What would you say were the things your liked the most and didn't like about it and what kind of mileage did you top out at? Cheers again.

Bahanaman

yaboya1 wrote: »

I think AMK, Gavlor & belcarra all followed the BAA plan for their Spring Marathons this year, so maybe ask them what they thought. I'm sure there's a few more who've followed it too, but I can't think of any off hand.

I think if you pb'd off a haphazard version of the 12/55 plan, following the 18/70 plan would make you a certainty to run a significant pb again, especially considering the base building you've been doing.

I followed the BAA plan for Waterford this year. Was in the best shape of my life. Things went well and I finished up injury free which is always a help! I'd recommend it.

overpronator

Recovery from the half is the name of the game this week so everything I've done since has been easy running.

Sunday 4.3M 8.55 pace
There was a good bit of DOMs in the quads here and fairly tight calf/soleus, all to be expected but I was able to run fine which was good.

Monday 4.2M 8.53 pace
The same run again Monday keeping it at recovery pace. The legs had freshened up a fair bit since Sunday but my quads were still fairly sore.

Took Tuesday off to give the legs a chance and I was feeling wrecked, this tends to happen to me the Tuesday after a weekend race lately.

Wednesday 7.8 M 8.31 pace
I met a mate for this one and we headed into the park, a gale blowing in our faces up the north road kept things nice and sedate before taking advantage of it a bit coming down Chesterfield. A nice run and the legs feel 95% at this stage.

Easy running for the rest of the week and I will do 90 mins or so at the weekend, legs allowing.

Duanington

Congrats on a super run Overpronator , very impressive splits - well done

dintbo

Great report, Nicely done on Saturday!

outforarun

Great report. Congrats again. 1:28 to 1:24 in just a few weeks is no mean feat. Hopefully we'll have some overlap on our marathon LSRs.

Murph_D

It was a good course for running a good line with all the bends. As long as you didn't get run over! (Or bushwhacked.)

overpronator

Murph_D wrote: »

I think I remember that bush! Great racing, savage PB, nice report. Good to meet you after.

Likewise D and the bush definitely caught me out aright. Who ever said running in straight lines was easy!

Murph_D

I think I remember that bush! Great racing, savage PB, nice report. Good to meet you after.

overpronator

I headed to Waterford on Saturday on the back of a few weeks of decent enough mileage and a series of tempo sessions which suggested that I could go a bit better than my PB of 1.28.04. Thanks to BeepBeep67 for the guidance there.
As we lined up at the start I was very hopeful of a 1.27 and possibly a 1.26 if it went to well. I had decided to go out around 6.35 pace and hold it as long as I could but this approach was very much out the window almost immediately.
I lined up a row ahead of the 1.30 pacers and straight away we hit a large downhill section for about a third of a mile before hitting a significant drag for well over a mile. A glance at the watch at the bottom of the hill had me at 6.10 pace and feeling easy due to the gradient but this ticked back as the mile progressed into the hill. I didn't care about pace as I made my way up the drag just concentrated on keeping the effort right. At 1.5 miles the course fell away again as me made our way out past Genzyme and into the industrial estate where another drag greeted us. At this point my pace was all over the place with the undulations so I decided to ignore splits from here and go on feel
Miles 1-3 6.31, 6.42, 6.24

Once we exited the windy roads of the industrial estate the course fell away gently with some short drags as we made our way through some residential areas. The relentless up and down of it all had me a bit worried as I didn't feel great and doubted whether I could hold the effort. Around 5ish miles I fell into a small group with a Waterford A.C runner and another from a Cork Club (Green and White Hoops), we got into a solid rhythm and began reeling in others, this helped alot and I began to settle and feel better. Mile 7 began another long steep drag which lasted a full mile, I felt ok going up it and wasn't really too strained, our group had grown to 6 or 7 now and we were all moving well
Miles 4-7 6.38, 6.27, 6.22, 6.36

By mile 8 I was starting to hurt, a sharp dowhill did damage to my quads and a seemingly never ending section along country roads with really poor footing was draining me big time. The demons had started to arrive! Thankfully a gel woke me up in a massive way as we reentered civilization and smooth tarmac again. I found myself moving away from the group gradually here, the section along those small roads had bitten a good few. The Waterford AC runner was still with me but as we hit a long drag back through the housing estate from earlier I dropped him. This was by far the toughest part of the race with a strong headwind and an exposed drag to deal with. I could see a couple of vests ahead and managed to pass 3 runners along here but I was gritting the teeth at this stage. Around mile 10 I spotted Angela McCann off in the distance so she became my target to chase after. Come the end of mile 10 I was really struggling in the wind and could feel my lower legs starting to cramp on the outsides

, I even took a slight speed wobble into a hedge which was coming out onto the road and snagged my watch on it which paused it for a second, things were getting ropey:eek: Once I got back onto a more sheltered section on mile 11 I picked it up and felt better. I have to say I was delighted to see the roundabout at 12 miles after that 2 mile drag as I knew it was a fast finish
Miles 8-12 6.25, 6.33, 6.35, 6.41, 6.32

As I hit the big downhill on the final mile I was running as hard as I could and gaining on Angela McCann, passing her half a mile from home. I could see BeebBeep67 off in the distance too so he became the next person to chase although I made ground into him he was never gonna be caught and would have left me for dust anyway had I got near him.:D. One last little drag up to the finish and I passed another 2 runners before the final turn for home. I was in bits here and the legs were gone. Pushing in that final mile was painful and I couldn't believe that the clock was reading 1.24xx as I rounded the corner onto the straight. I retched and spluttered for a minute or two once I crossed but seeing 1.24.5x on the watch was such a shock in all honesty. Delighted.
Mile 13 5.56 (4.53)

Chip Time 1.24.56 position 103/1511
http://connect.garmin.com/activity/646193490

According to Strava I also ran an unofficial 10 mile PB (64.38) as well as a sub 40 10k to close it out, you gotta love lightening fast closing miles.
Afterwards I met a number of the Boards crew for a quick chat and it was great to meet Murph_D, Ecoli and TRR for the first time. Overall this is a great race, the facilities at WIT are top class and the course is very fair so another one for the calendar.
Personally, it was a nice way to round off a good running year for me, my half pb this time last year was 1.34.04 so all is good. Marathon training beckons now for the Springtime.

outforarun

Savage time. You must be thrilled and busy re-writing 2015 goals after this. Can't wait to read your race report. Sub 40 last 10K is very impressive.

Runchick

Holy moly OP you're flying! Fab result, well done

career move

That's a brilliant time. Well done

overpronator

Tom Joad wrote: »

Absolutely fantastic time - rounds off nicely a brilliant year for you and richly deserved.

Cheers mate, same goes for yourself!

overpronator

Tom Joad wrote: »

Absolutely fantastic time - rounds off nicely a brilliant year for you and richly deserved.

Cheers mate, same goes for yourself!

Tom Joad

Absolutely fantastic time - rounds off nicely a brilliant year for you and richly deserved.

Bulmers74

overpronator wrote: »

Cheers man, It was me alright wearing the Waterford AC hat! Where were you, would have been great to say a hello?

Was standing the other side of him talking to tRR. Will know ya for next time!

overpronator

Bulmers74 wrote: »

Well done lad - great run. Was that you upstairs sitting down beside meno?

Cheers man, It was me alright wearing the Waterford AC hat! Where were you, would have been great to say a hello?

Bulmers74

Well done lad - great run. Was that you upstairs sitting down beside meno?

overpronator

Cheers lads! Yeah 1.26 was gold alright and I was settling for 1.27 after 5 miles! I somehow managed to run a sub 40 last 10k with the fast final mile to just about scrape under 1.25, I'll do a report tomorrow but to say I'm delighted and surprised is putting it lightly. Yaboya the wedding was two solid days on it and I only felt human again on Wednesday, must be something in the black stuff!

Netwerk Errer

overpronator wrote: »

1.24.52 by the watch in Waterford this morning, where the hell did that come from! Absolutely made up.

Got to love when you surprise yourself like that, one of the best feelings in running:). Well done op!

yaboya1

overpronator wrote: »

1.24.52 by the watch in Waterford this morning, where the hell did that come from! Absolutely made up.

Great running.
1:26:xx was gold right? What did you have at that wedding?? :pac:

overpronator

1.24.52 by the watch in Waterford this morning, where the hell did that come from! Absolutely made up.

Tom Joad

Best of luck in Waterford OP.

yaboya1

Good luck tomorrow.

overpronator wrote: »

I cant wait for Waterford now, it really seems like ages since the Dublin half.

It really seems like ages since your last training update :P

overpronator

Tuesday 9.5 miles 7.53 pace
This was a bit of a steadier run with 8 strides thrown into the middle section on what is becoming my weekly trek up to Ashtown and back down again. I felt strong on this one and with no midweek MLR on the plan this week this was my longest midweek run, 75 mins.

Wednesday 7.5 miles 8.20 pace
Easy 60 minutes and a good soaking.

Thursday Lazy cop out :mad:
Had a long annoying day Thursday and was exhausted when I got home so I binned the 70 min run. Its the first planned run I've missed in this little phase and was annoyed with myself after, I should just have done 40 mins.

Friday 6 mile tempo
Splits for this were
6.31
6.36
6.30
6.26
6.28
6.28
As usual I felt sluggish on the first mile but had settled in well by the end. I lost a few secs in the second mile as usual due to that hill in Chapelizod but nothing major. The last mile was into the wind but I felt like I was cruising so hopefully that's a small sign that I'm starting to get a wee bit stronger. These runs probably feel closer to 10 mile pace than HMP to be honest so for Waterford ill go out slower. 2 miles for warmup and cool down brought it to a 10 mile session.

Saturday 16.4 miles 8.14 pace
I was expecting to be tired on this one after the previous nights session so again I used the HRM to control the effort as much as possible. The legs felt a bit heavy but otherwise fairly ok, glad to get this one squared away. 2hrs 15 mins.

Sunday 7.5 miles 8.30 pace
A handy one to round the week off, I had a few strides planned but a small bit of calf tightness made me stop after 1, didn't want to risk anything after 2 tough runs on the previous 2 days.

51 miles for the week, not great as I missed a run but alright with a solid session and long run bagged.

I cant wait for Waterford now, it really seems like ages since the Dublin half.

yaboya1

overpronator wrote: »

Have you decided how you will approach your Spring marathon yet?

I'm going to go back doing the HADD stuff for a while, now that I've got a HRM sorted. If I manage to get my steady runs up to my HRMarathon with plenty of time to spare, I might throw something together for the remaining weeks. Nothing set in stone yet though.

overpronator

yaboya1 wrote: »

I think AMK, Gavlor & belcarra all followed the BAA plan for their Spring Marathons this year, so maybe ask them what they thought. I'm sure there's a few more who've followed it too, but I can't think of any off hand.

I think if you pb'd off a haphazard version of the 12/55 plan, following the 18/70 plan would make you a certainty to run a significant pb again, especially considering the base building you've been doing.

Now that you mention it I do remember Gavlor (i think) talking about those plans and getting grief for calling MP runs tempos

Ill have a read back over their logs.
What you said about P&D did cross my mind too, its just that the plan structure is so similar to my structure right now I'm afraid Id die of boredom, but in saying that I'm leaning towards it right now as its so tried and tested. Whether I can hit 70 mile weeks and recover off the back of it is another concern, but I would have said that about 60MPW 5 weeks ago I suppose!
Have you decided how you will approach your Spring marathon yet?