A Slow Journey to Faster Times

MKDTH · 23-02-2015 06:32PM

Dubgal72 wrote: »

Can you guys revert to the vernacular please?

'Wiki'

A vernacular or vernacular language is the native language or native dialect of a specific population, especially as distinguished from a literary, national or standard language, or a lingua franca used in the region or state inhabited by that population.

Dubgal72 · 23-02-2015 07:58PM

MKDTH wrote: »

'Wiki'

A vernacular or vernacular language is the native language or native dialect of a specific population, especially as distinguished from a literary, national or standard language, or a lingua franca used in the region or state inhabited by that population.

ExACTly...so back to running talk

yaboya1 · 23-02-2015 09:28PM

Dubgal72 wrote: »

ExACTly...so back to running talk

Running/Racing talk.
What's the difference? :P

yaboya1 · 23-02-2015 09:35PM

Monday 23rd February - 65 minutes Recovery
7.46m @ 8:44p/m average (117bpm avg)

Would have been happy enough to give running a miss completely today considering the high winds and generally awful weather, but in the end thought a recovery run may be more beneficial. Took it nice and easy the whole way, especially miles 2-5 where I had company. Enjoyed it a lot more than I'd expected to before I set out.

Splits:

Mile 1 - 7:46
Mile 2 - 9:26
Mile 3 - 9:42
Mile 4 - 9:46
Mile 5 - 9:15
Mile 6 - 7:46
Mile 7 - 7:53
0.46 - 3:36

annapr · 23-02-2015 10:05PM

yaboya1 wrote: »

Running/Racing talk.
What's the difference? :P

i thought yiz were talking about boardsies, not horses...

yaboya1 · 25-02-2015 08:51PM

Wednesday 25th February - 75 minutes Recovery
9m @ 8:26p/m average (137bpm avg)

75 minutes Easy? This was anything but easy!
I'm based in Kiltipper at the moment and ran home from work (in Ringsend). For those of you not familiar with Dublin topography, that's all uphill:

https://connect.garmin.com/activity/705874027

Not the worst night in the world, but not the best either. I'm looking forward to doing the same route in reverse in the morning

Splits:

Mile 1 - 8:18
Mile 2 - 8:08
Mile 3 - 8:17
Mile 4 - 8:15
Mile 5 - 8:29
Mile 6 - 8:36
Mile 7 - 8:36
Mile 8 - 8:35
Mile 9 - 8:38

* I was supposed to do a Steady session last night straight after work. I had my gear with me, but I was so exhausted when I finished that I decided to can the session completely and go home to bed early instead. I won't bother trying to make up for it as I feel that would be counter productive. I should still hit more than 60 miles for the week.

Duanington · 25-02-2015 10:30PM

I know that part of the world fairly well P - the last couple of miles must be tough going !

yaboya1 · 25-02-2015 10:46PM

Duanington wrote: »

I know that part of the world fairly well P - the last couple of miles must be tough going !

I'm basically living in the mountains. It's been snowing up here when Clontarf is mild

adrian522 · 25-02-2015 10:58PM

I'm well familiar with that route too, long steady climb up there alright. Good fun though!

yaboya1 · 27-02-2015 08:57PM

Thursday 26th February - 75 minutes Easy
9.45m @ 7:56p/m average (137bpm avg)

Wednesday's route in reverse. So much easier going back downhill, even at 6:30 in the morning. Added a little bit at the end to make up the 75 minutes.

Splits:

Mile 1 - 7:55
Mile 2 - 7:37
Mile 3 - 7:46
Mile 4 - 7:53
Mile 5 - 8:09
Mile 6 - 8:07
Mile 7 - 7:54
Mile 8 - 7:48
Mile 9 - 8:01
0.45 - 3:52

yaboya1 · 27-02-2015 09:20PM

Frriday 27th February - 75 minutes Steady
11m @ 6:58p/m average (156bpm avg)

I'm very satisfied with this workout. It's not as fast as any of the others I've completed at this heart rate, but it was definitely the most comfortable. I felt like I was cruising the whole way. The pace was fairly even too, apart from a few wind affected miles in the middle. What's most pleasing is that I never went above/below 158/153bpm at any stage during the Steady miles. Last Friday even though I averaged 157, I fluctuated between 149 & 167 because of the steep climbs and drops I encountered. My last mile tonight would have been consistent with the couple before it (or faster) only for the threat of an unexpected visit from the gingerbread man. I had to slow a bit to avoid disaster and luckily finished out the mile without any issues. The receptionist in The Gibson Hotel was kind enough to let me use the facilities before I ran the cool down mile back to the car :P.
Because of the race next week, I'll just do the one Steady session on Tuesday or Wednesday so I don't overtax myself. Once I get my long run in this Sunday it'll have been a satisfactory week, considering I missed one of the more important workouts.

Splits:

W/u mile - 7:39 (127bpm)

Mile 1 - 6:44
Mile 2 - 6:46
Mile 3 - 6:48
Mile 4 - 6:50
Mile 5 - 6:57
Mile 6 - 7:06
Mile 7 - 7:15
Mile 8 - 7:07
Mile 9 - 6:58
Mile 10 - 7:01
Mile 11 - 7:11

C/d mile - 8:17 (137bpm)

Dubgal72 · 27-02-2015 09:25PM

Hmm so theoretically I could have yapped at your heels for six or seven miles and broken a gut while you cruised along at conversation pace....nice

yaboya1 · 27-02-2015 09:32PM

Dubgal72 wrote: »

Hmm so theoretically I could have yapped at your heels for six or seven miles and broken a gut while you cruised along at conversation pace....nice

You would have passed me at the end of mile 11*

*I need to cut down on caffeine during the day

Dubgal72 · 28-02-2015 11:17AM

Sounds like I would have given you a wide berth alright

physiopad · 28-02-2015 08:14PM

Fantastic blog Yaboya. Unbelievable progress in the last 18 months.

Currently aiming for Sub 3:10 marathon in April myself so you're a great inspiration. Currently using modified P&D 55 plan - doing around 60miles. Plan then is to use P&D 55 to 70 Plan for Autumn Marathon - either Berlin or Amsterdam.

Was very encouraged aswell to see your shorter distance times plummet. :cool:

Keep up the great work!

yaboya1 · 28-02-2015 11:32PM

physiopad wrote: »

Fantastic blog Yaboya. Unbelievable progress in the last 18 months.

Currently aiming for Sub 3:10 marathon in April myself so you're a great inspiration. Currently using modified P&D 55 plan - doing around 60miles. Plan then is to use P&D 55 to 70 Plan for Autumn Marathon - either Berlin or Amsterdam.

Was very encouraged aswell to see your shorter distance times plummet. :cool:

Keep up the great work!

Thanks

Where are you running in April?
Not Hamburg by any chance?

p.s. 55 miles was the max weekly mileage I hit before Seville last year and I ran 3:08, so you should be well set

physiopad · 01-03-2015 01:47AM

yaboya1 wrote: »

Thanks

Where are you running in April?
Not Hamburg by any chance?

p.s. 55 miles was the max weekly mileage I hit before Seville last year and I ran 3:08, so you should be well set

Off to Manchester!

Ya I think 3:10 is a realistic goal although I haven't got any races planned before then & the majority of my training has been at a easy pace so settling on a mara pace will be interesting

yaboya1 · 01-03-2015 03:38PM

Sunday 1st March - 165 minutes Easy
21.5m @ 7:41p/m average (136bpm avg)

This was a horrible experience. Pretty sure it's the worst conditions I've ever run in. Freezing cold, rain, hail, sleet & snow, bar a couple of miles in the middle when it was actually pleasant. Only real runners out there this morning, with most of them even acknowledging my nods, waves & greetings. Mrs FBOT01/Mac was another one out enjoying the beautiful morning and was first to greet me with an enthusiastic "Morning" before I got the chance myself

. Delighted with the run though. A good morning's work. Now off to watch the rugby with a few beers. Come on Ireland!

Splits:

Mile 1 - 7:31
Mile 2 - 7:32
Mile 3 - 7:34
Mile 4 - 7:37
Mile 5 - 7:45
Mile 6 - 7:45
Mile 7 - 7:52
Mile 8 - 7:48
Mile 9 - 7:44
Mile 10 - 7:39
Mile 11 - 7:36
Mile 12 - 7:33
Mile 13 - 7:43
Mile 14 - 7:47
Mile 15 - 7:53
Mile 16 - 7:42
Mile 17 - 7:43
Mile 18 - 7:54
Mile 19 - 7:49
Mile 20 - 7:39
Mile 21 - 7:30
0.5 - 3:42

adrian522 · 01-03-2015 03:40PM

Yeah tough going getting a long run in with this weather. Good session though. Hope you recover well for next weekends race.

RedRunner · 01-03-2015 04:36PM

The "Real Runners" were out at 8am before the bad weather came in !

Great run P.

dublin runner · 01-03-2015 06:24PM

What is the plan regarding the long run between here and the taper?

yaboya1 · 01-03-2015 11:04PM

dublin runner wrote: »

What is the plan regarding the long run between here and the taper?

Haven't thought about it much tbh. Probably need to have a look over the HADD literature. 3 hour long run to come the week after Bohermeen as far as I can remember.

dublin runner · 02-03-2015 02:44PM

Sunday 15th February - 135 minutes Easy
17.49m @ 7:43p/m average (134bpm avg)

Sunday 22nd February - 150 minutes Easy
19.34m @ 7:46p/m average (137bpm avg)

Sunday 1st March - 165 minutes Easy
21.5m @ 7:41p/m average (136bpm avg)

You obviously have a very strong aerobic base, built from a number of marathon training cycles. I posed that question because maybe consider more specificity in some of your long runs. This is just my opinion (obviously) so discard if you like!

I'll caveat what I say by mentioning that I have never trained using heart-rate.

So, let's take the previous months long run. The average pace is hovering around the 7.43 per mile. I imagine your goal marathon pace is in the ballpark of 6.4x. While there are obvious benefits in getting time on your feet and building your aerobic base further, I think you should consider more specificity regarding the long run.

This could be as simple as a) running your long run faster b) including more marathon miles (15 easy, 5@PMP etc.) c) progression run (finish strong on tired legs) etc.

Genuinely interested to see your reply. There's many ways to skin a cat and it's always interesting to hear someones approach to training.

yaboya1 · 02-03-2015 04:05PM

dublin runner wrote: »

Sunday 15th February - 135 minutes Easy
17.49m @ 7:43p/m average (134bpm avg)

Sunday 22nd February - 150 minutes Easy
19.34m @ 7:46p/m average (137bpm avg)

Sunday 1st March - 165 minutes Easy
21.5m @ 7:41p/m average (136bpm avg)

You obviously have a very strong aerobic base, built from a number of marathon training cycles. I posed that question because maybe consider more specificity in some of your long runs. This is just my opinion (obviously) so discard if you like! I'll caveat what I say by mentioning that I have never trained using heart-rate.

So, let's take the previous months long run. The average pace is hovering around the 7.43 per mile. I imagine your goal marathon pace is in the ballpark of 6.4x. While there are obvious benefits in getting time on your feet and building your aerobic base further, I think you should consider more specificity regarding the long run.

This could be as simple as a) running your long run faster b) including more marathon miles (15 easy, 5@PMP etc.) c) progression run (finish strong on tired legs) etc.

Genuinely interested to see your reply. There's many ways to skin a cat and it's always interesting to hear someones approach to training.

I think you're right tbh and although I haven't had the chance to check yet, I'm pretty confident that once I'm happy with my aerobic base (which I am) I'm supposed to start adding sections like that into my long runs (except at higher HR rather than pace):

e.g. 180 minutes @ <135bpm (with 60 minutes @ 150bpm)

I will look over it this week and make sure I'm ready to go properly after Bohermeen. I'm really encouraged that I could have completed a marathon on Sunday in around 3:20 - 3:25 and it took virtually nothing out of me, but realise there's still plenty of work to be done. I've got 8 weeks to Hamburg from yesterday. I'm hoping that's enough time now to start hitting my MP for longer periods.

Thanks for the feedback. Always appreciated.

FBOT01 · 02-03-2015 04:15PM

yaboya1 wrote: »

I think you're right tbh and although I haven't had the chance to check yet, I'm pretty confident that once I'm happy with my aerobic base (which I am) I'm supposed to start adding sections like that into my long runs (except at higher HR rather than pace):

e.g. 180 minutes @ <135bpm (with 60 minutes @ 150bpm)

I will look over it this week and make sure I'm ready to go properly after Bohermeen. I'm really encouraged that I could have completed a marathon on Sunday in around 3:20 - 3:25 and it took virtually nothing out of me, but realise there's still plenty of work to be done. I've got 8 weeks to Hamburg from yesterday. I'm hoping that's enough time now to start hitting my MP for longer periods.

Thanks for the feedback. Always appreciated.

Cudda, shudda, wudda doesn't count when it comes to the marathon, P

Had assumed you would have been jumping into P&D 6 week race prep like you did for Berlin. Will be interested to see what HADD race prep phase looks likes in comparison.

yaboya1 · 02-03-2015 05:55PM

Monday 2nd March - 40 minutes Easy
5.35m @ 7:30p/m average (132bpm avg)

Nice easy one to shake out the legs after yesterday. I managed to get out during the best weather of the day too

.
Off for another few beers tonight and will do my Steady session tomorrow evening once I'm not feeling any ill effects. Easy running after that until the big race on Sunday.

Splits:

Mile 1 - 7:33
Mile 2 - 7:28
Mile 3 - 7:26
Mile 4 - 7:24
Mile 5 - 7:23
0.35 - 2:51

yaboya1 · 03-03-2015 10:04PM

Tuesday 3rd March - 75 minutes Steady
11.19m @ 6:44p/m average (156bpm avg)

Straight out after work for this again. Can't really do anything to avoid the wind. If I take a different route, I'll be affected by traffic which would be even more annoying. Had it helping me, hurting me and crossing me throughout, so the average is probably a good guide. Happy with the effort as I kept it very consistent regardless. Easy miles between now & Sunday. Might throw a few strides in on Friday and take Saturday off.

Splits:

W/u mile - 7:42 (127bpm)

Mile 1 - 6:26
Mile 2 - 6:27
Mile 3 - 6:37
Mile 4 - 6:49
Mile 5 - 6:41
Mile 6 - 6:31
Mile 7 - 6:37
Mile 8 - 7:03
Mile 9 - 7:14
Mile 10 - 6:46
Mile 11 - 6:50
0.19 - 1:20

C/d mile - 8:51 (133bpm)

ThebitterLemon · 03-03-2015 10:12PM

Super session P.

You're going into the weekend in good shape

TbL

yaboya1 · 04-03-2015 08:19PM

Wednesday 4th March - 75 minutes Easy
9.16m @ 8:12p/m average (127bpm avg)

Changed the route home from work up a bit, but it's still all uphill. Nearly made it home while it was still bright for the first time in 2015. Maybe next week? Feeling a bit jaded. Need an early night.

Splits:

Mile 1 - 8:13
Mile 2 - 8:03
Mile 3 - 7:59
Mile 4 - 8:14
Mile 5 - 8:05
Mile 6 - 8:14
Mile 7 - 8:14
Mile 8 - 8:12
Mile 9 - 8:21
0.16 - 1:26

MKDTH · 04-03-2015 10:05PM

Any planned rest days before Sunday?

A Slow Journey to Faster Times

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