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Making every mile count
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dublin runner wrote: »Cool. Yeah, Donadea. Not sure how to run it yet but I will be there. Probably won't be smiling though! Have to decide this week whether to 'race' it or use it like yesterday as a solid long run effort and pick a marathon in April.
I've purposely read back about 3 pages of this log and I haven't a bog what you are planning on doing! Are you training for a 50k in February, a marathon in April, 5ks in March or track races
Need to nail your flag to the mast and train specifically for something before they catch up on you!0 -
TRR_the_turd wrote: »I've purposely read back about 3 pages of this log and I haven't a bog what you are planning on doing! Are you training for a 50k in February, a marathon in April, 5ks in March or track races
Need to nail your flag to the mast and train specifically for something before they catch up on you!
Pretty much bang on the money there with your assessment (errr! :pac:).
Working backwards is probably the best way to go about things. I will be doing a marathon in October (venue tbc). The outline will hopefully look like this: 5k plan-tranisiton phase-marathon specific-race. I am falling into the trap of being a one pace runner. I need to knock seven shades of sh1te out of my 5k PB. At the moment I am in limbo, not really sure what to do. The options are to race/throw the kitchen sink at the 50km or to use it as a training run before an attempt at a marathon. At the moment I don't think i'll run a particularly good time in Donedea nor place well so I am not too sure what I will really gain from it. I have an axe to grind with the marathon and that is wrecking my head.
You are right, it's crunch time. Interested to get your opinion.
By the way, I have no ambition in racing on the track. That'll be only a bit of fun!0 -
dublin runner wrote: »Pretty much bang on the money there with your assessment (errr! :pac:).
Working backwards is probably the best way to go about things. I will be doing a marathon in October (venue tbc). The outline will hopefully look like this: 5k plan-tranisiton phase-marathon specific-race. I am falling into the trap of being a one pace runner. I need to knock seven shades of sh1te out of my 5k PB. At the moment I am in limbo, not really sure what to do. The options are to race/throw the kitchen sink at the 50km or to use it as a training run before an attempt at a marathon. At the moment I don't think i'll run a particularly good time in Donedea nor place well so I am not too sure what I will really gain from it. I have an axe to grind with the marathon and that is wrecking my head.
You are right, it's crunch time. Interested to get your opinion.
By the way, I have no ambition in racing on the track. That'll be only a bit of fun!
You're gas. I've read your response twice and I still don't know what you're doing
If you want my opinion, forget about 50k and spring marathon. Target 5ks. They come thick and fast and once you get in the grove of racing them they are great fun. If you want to take a serious chunk off your marathon PB your 5k time needs to be sorted. But you know this already!
As an example I was stuck 2.47-2.49 for years until one year I spent 6 months on shorter stuff. Next marathon was an 11 minute PB. It's worth the effort.0 -
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TRR_the_turd wrote: »Well have you had any thoughts on you short to long term plan is yet?
I won't be shocked if you tell me you're considering doubling up and doing the national 50K in Donadea and national indoor high jump
Haha! Now that you've mentioned the high jump.....:)
Where the hell is my reply? I replied but I mustn't have posted it, woops! Sorry about that. I'll get around to it later. It'll be a tasty one....hold tight
:D. 0 -
Sunday 25/1
5 Miles Easy/Maintenance @7.15 in 36:16
WEEK TOTAL: 86.66+ MILES
Monday 26/1
12.35 Miles Various
AM
5.15 Miles Easy @7.19p/m in 37:39
PM
7.20 Miles Very Easy @7.34p/m in 54:25
Although fatigued, I felt strong today. Despite the marathon being only two days previous, the legs were in good shape but obviously a bit tired. I decided to take the PM run nice and handy. It turned out to be a really enjoyable hour running freely around South Dublin.
Tuesday 27/1
11.30+ Miles Various
AM
3.50 Miles Very Easy @7.35p/m in 26:31
The traditional Tuesday morning leg loosener. Absolutely shattered after the run and was really apprehensive heading into the nights session.
PM
Club Track Session
7.80+ Miles
Plan: Pyramid Session 1-2-3-4-5-4-3-2-1 Minutes (3k-5k effort with 45-60 seconds recovery)
Actual:
W/U: 1 Mile (inc. drills) @7.42p/m
1: 1.00 .18 Mile (approx.-watch mishap)
2: 2.06 .40 Mile @5.13p/m
3: 3.01 .57 Mile @5.18p/m
4: 4.02 .75 Mile @5.26p/m
5: 5.01 .92 Mile @5.28p/m
4: 4.02 .74 Mile @5.28p/m
3: 3.01 .57 Mile @5.18p/m
2: 2.00 .39 Mile @5.08p/m
1: 1.00 .21 Mile @4.47p/m
W/U: 2.09 Miles
Tiredness? What tiredness! It's amazing the internal switch that is turned on when you lace up your flats and jump onto the track. Very happy with the nights work. I felt very strong, pushing the pace on the latter reps. One of the stronger runners, not usually there on a Tuesday, was taking part so that gave a nice target (although he finished some bit ahead for most of it!). Most of the lads were a bit tired from racing Raheny at the weekend. I had to remind myself of my 30+ mile day on Saturday. The session felt comfortable but the last 2/3 reps I began to work. The plan tonight was simply to focus on form and to run smart. Really enjoyable.
The plan going forward:
2015: Short-Term
Donadea 50km
With the race a mere two and a half weeks away, I feel like I have put myself in a decent position to do myself justice and perform reasonably well. I currently feel like I could target going through the marathon distance relatively comfortably (:o) in 2.54-2.56 and see how the remaining miles go. In saying that, that all depends on the next few weeks. I don't think a two week taper will suit me this time around and I may shorten it to 10 days.
Spring Marathon
Rotterdam in April makes sense in many ways. I am confident that I could run a sub 2.44 marathon but I don't want to run a sub 2.44 marathon. Although it would prove a good time it's not what I really want and the time is right to set the foundation for the next few years (eek!). Decision? Not this year.
2015: Medium-Term
Thankfully I have a holiday booked in at the end of February. I will take the few weeks after Donadea very easily. I would prefer heading into a new plan a small bit under-cooked than tired and mentally fatigued. The goal from March onwards is to concentrate on the 5k. It's my weakest distance at the moment and will require a good few races to come to terms with. I am not too sure how to approach it just yet (coach/plan) but I will think about that later.
2015: Long-Term
An autumn marathon, either Eindhoven, Frankfurt or Amsterdam.
Donadea here I come! Cannot wait. Sorry for the ramblings above. It's good to put it down on paper (well on a screen :pac:). Thanks for all the advice. I did reply but in my haste must have forgot to click 'submit reply'. Don't worry TRR, I have the high jump penciled in for early 2016. 0 -
You have height in your favour but your short stride will need work if you are to get the technique right.dublin runner wrote: »Don't worry TRR, I have the high jump penciled in for early 2016.0 -
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You have height in your favour but your short stride will need work if you are to get the technique right.
Never say never! One thing I would love to give a go is the javelin but I have zilch upper body strength.....damn all this running! My stride is getting an average of three comments a week. Time to sort it out. 0 -
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Friday 30/1
23 Miles Various
PM
3 Miles Recovery @9:59p/m in 28:58
A few nice miles with someone to loosen out the legs from the mornings long run. Nice to see someone else do the work on the hills. My job? Time-keeper/chief-encourager. Much better than sitting on the couch for the night, that's for sure.
Saturday 31/1
6.5 Miles Very Easy (treadmill)
As close to a rest day as I give myself at the moment. It's simply mind-boggling how exciting the gym is on a Saturday morning. I would go into detail but the stories would melt your face.
To race or not to race, that was the question. I won't lie, I secretly harboured ambitions of keeping myself fresh in case I decided to race the Trim 10 the following day. I felt a bit tired but felt I could knock out a decent training run (58 minutes) and possibly sharpen myself for Donadea. After a bit of a think about it I came to the conclusion that there would be very little gained from the experience. I really wanted to race but my performance would have been sub-par (80+ miles already for the week) so I passed. Tough not to head down though. Really miss the buzz of racing. That got me thinking. How sharp do you really need to be to run a 50km race?
Sunday 1/2
19.75 Miles Various
PM
15.75 Miles
-W/U 1.25 Miles (with drills)
-Half-Marathon @Steady Effort (13.25 Miles @6.15p/m in 1.22.51)
-W/D 1.25 Miles
http://connect.garmin.com/activity/688002020
Tymon Park or the Phoenix Park? Still undecided as I jumped in the car I finally settled on the Phoenix Park because a) I haven't been there in a long time b) it was a glorious day c) it's not in Tallaght (only joking!). I pretty much did everything in the morning to avoid running. I really delayed this run as I really wasn't feeling the love for a longish solo effort. I guess this was quite a normal feeling to have approaching taper. I am desperately missing my nights out, so after a boring Saturday night in front of a book/tv meant that training and the sacrifices made to train were taking their toll.
Luckily the internal switch suddenly turned on after I put on my racing flats in the carpark beside the Papal Cross. I had initially intended to do 10-12 miles at a conservative 6.30p/m but the first two miles came up in a comfortable 6.15p/m so I went with the flow. I had to laugh during the warm-up. I wasn't 3 minutes into it before someone shouted ''lengthen your stride''. I now know who you are so watch your back!! Haha. Initially I had planned to a flat loop of just under two miles but I soon got bored and told myself to man up and hit the hills.
A good moderately hard effort on near perfect day for running. I know a sub 1.15 HM is very possibly there for me this year. Once I discover how to train like sh!te and race like a demon there will be no stopping me! Yeah right.....
Later PM
4 Miles @7.38p/m in 30:31
WEEK TOTAL: 101.90+ MILES0 -
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Proves never judge a book by its cover, i thought you looked strong everytime you passed me and the discarding of the t-shirt meant you were pushing on. Hard luck, in fairness nothing you can do if your stomach doesnt play ball.
If I hide the pain well that's good I guess!!
I know what you mean. It's very hard to read how people are going. Hope you enjoyed the day. I had a lot of fun despite what happened!0 -
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Continued.......
The Donadea 50km is a remarkable race. I can not recommend it highly enough. In my opinion it's a real must do for runners. The atmosphere and organisaton makes it stand out as one of the best races in the country.
I will be back but it won't be next year. When I do I will right a few wrongs and sort out some unfinished business. You can hold me to that.
Some observations:
Taper: I over-tapered. I cut the miles back too dramatically. I always lose a bit of confidence during every taper and I think this results in me slashing the miles. In doing so I lose even more confidence because I am not doing what I love.
Nutrition/Hydration: I think the stomach issues stem from drinking too much sugary sports drinks the day before and the morning of. The busy is very familiar with such drinks as I never take them usually. The coffee 45 minutes before the off hardly helped either.
Going forward:
The one positive from the race is that body and legs are in great shape. There is no recovery necessary but a holiday this weekend gives me a much needed break away from the sport. The plan was always to get stuck into some 5k training after Donadea. While this has not changed I may run a half next month. Thoughts of running Rotterdam crossed my mind but this would have been merely papering over the cracks.
The pressing need is to nail down a coach. I am an awful man for over-thinking. I just need to trust in a person and do what they say. I'm not too sure what direction to go in yet regarding coach/club.
I can't wait to race in the shorter distances over the coming months. I will leave the Garmin at home and run completely on feel. This will inevitably lead to some questionable performances but I feel I need the freedom to just run and have fun.
Saturday 14/2
PM
5.25 Miles @7.02p/m in 36:58
Stomach still at me a bit but the legs were in good shape (er!). Almost 21 miles done for the day. Just another 10 and well......:rolleyes:
Sunday 15/2
7 Miles @7.07p/m in 49:51
WEEK TOTAL: 47.26 MILES0 -
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That's a real pity. With your training recently, I thought this would be the ideal race for you. You must be very strong aerobically.
Anyway, put it behind you and now you can concentrate on some real running...
....Beer Mile 2015 0 -
paddybarry wrote: »Don't beat yourself up too much. You can't legislate for getting sick.
Delighted to see that you are going to focus on getting quicker. Think that you need to do this in order to move up to another level. Looking forward to seeing what you can achieve on the back of this.
You are a fantastic trainer. Any coach would be lucky to have you. I honestly think that getting a coach is as important as getting faster, if you are to progress to where you want to go. With respect, your sessions lacked some direction up to now.
Best of luck and enjoy the break.
PB
Cheers, that's a really good post to get. I hope all is well with you.
Lack direction? Completely agree. It's been a mess but they say you learn from your mistakes so if that holds true I should have learned a thing or seven! I am in realistic in knowing that it'll be very hard for me to compete at the sharper end in the short distances. In saying that to really improve over the longer distances I really need to get my 5k (sub 15.45) and 10k (sub 32.45) down massively. That a long way off but that has to be the long term target. I may never get there but that's the goal :pac:.
I am willing to put the work in but I am no longer willing to put in 90-100+ mile weeks without seeing some type of return.KielyUnusual wrote: »That's a real pity. With your training recently, I thought this would be the ideal race for you. You must be very strong aerobically.
Anyway, put it behind you and now you can concentrate on some real running...
....Beer Mile 2015
Oh the beer mile.
Winning will be sweet. Beating TRR will make my year though! He's in good nick so am hoping he falls off the wagon after London!!
Yeah, aerobically strong but not over any particular distance (if that makes sense!). Super running at the weekend. You are coming into some crackin' form.0 -
dublin runner wrote: »Winning will be sweet. Beating TRR will make my year though! He's in good nick so am hoping he falls off the wagon after London!!
Dream on sunshine. I working on my running base at the moment. May and June will be all about my beer drinking. You are going to have to run a minute quicker than you did last year to even get a sniff of my beer burps and beer farts.0 -
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