A Slow Journey to Faster Times

yaboya1 · 29-03-2015 07:52AM

ger664 wrote: »

P it sucks what happened but parkrun's are voluntary and rely on people turning up, standing at junctions and putting out arrows. So maybe next week go out and help them fix the issue they had with the course today.

Hi Ger.
I know all that and I wasn't having a go at any volunteers. I've actually volunteered more times than I've run myself. There isn't actually an issue on the course, so they don't need somebody to fix it. It's a simple route down a hill, two full loops and back up the hill. It just needs to be corrected on the website. That's why I brought it to somebody's attention.

Mrs Mc · 29-03-2015 09:15AM

annapr wrote: »

what... what did i say now?

... you just have a dirty mind!!

It's ok Anna I said the same thing myself ... Had to check if gf stood for girlfriend ... We missed that report !!!!

Killerz · 29-03-2015 09:28AM

FBOT01 wrote: »

Hey P. That is a tough way to finish. I haven't run it so don't know the course but if the course is wrongly described on the website it should and can be corrected. The original course in St Anne's was to run clockwise and that how it was described on the website. When the anti-clockwise version was preferred in practice the website description was updated accordingly. It is not rocket science and I would be very surprised if parkrun wouldn't prefer it to be accurate. Maybe drop them an email just to flag it formally.

Yep - it can be corrected, not directly by the event team, but parkrun tech guys can fix it on request.

Shame about the wrong turn, things were looking good, perhaps even for first place....

yaboya1 · 29-03-2015 06:00PM

Killerz wrote: »

Yep - it can be corrected, not directly by the event team, but parkrun tech guys can fix it on request.

Shame about the wrong turn, things were looking good, perhaps even for first place....

I'll email them tomorrow. Forgot all about it today.
Na, I was never catching the leader. 2nd was guaranteed though, as was my 5k time for the round numbers thread. I guess they'll just both have to wait for now :P

ThebitterLemon · 29-03-2015 09:10PM

FBOT01 wrote: »

Jaysus Anna. You will never learn....I am going to give you a pass on this occasion but I can only imagine what TbL is going to come back with to that post

I'm only after seeing it now M, I'd let it pass this time, sure what harm if P slips it subtly in

Good running yesterday P, frustrating the way it finished but you were motoring!

TbL

yaboya1 · 30-03-2015 11:22AM

I've just sent the below email:

"I just wanted to make you aware of an issue on the Ardgillan parkrun website.
The map on the course page is inaccurate, as I found out to my misfortune when taking a wrong turn last Saturday morning.
I made one of the volunteers aware of this immediately after the run. He said they already knew about it, but weren't able to resolve the issue themselves.
I thought I'd let you know formally so that hopefully the issue can be fixed and something similar doesn't happen to somebody else.

I'm not complaining in any way and hope it doesn't come across that way. I don't mean to sound at all critical.
I love parkrun and everything it represents. The spirit & camaraderie of each event really is something special. I thoroughly appreciate all of the volunteers who give up their time every week to make the run possible and have volunteered myself on many occasions.

Keep up the good work,"

Now to plot my next parkrun pb......

Tigerandahalf · 30-03-2015 11:36AM

Isn't it always hard to make a request without sounding like you are complaining. I hope they take it up.
I have run at some parkruns where I didn't know the course and it is very easy to go wrong if there isn't a marshall or a good sign at each turn. I ran at Knocknacarra a couple of months back and it was like a maze. I was glad to hang onto the guy in front of me.

FBOT01 · 30-03-2015 11:52AM

yaboya1 wrote: »

.........

Now to plot my next parkrun pb......

See you in St Anne's over the next couple of weeks so

........actually correct that eyes on the prize!!!! See you after 26 April if it's a 5k PB attempt. You will only be welcome before that for MP miles

yaboya1 · 30-03-2015 08:22PM

Monday 30th March - 135 minutes Easy
17.52m @ 7:42p/m average (135bpm avg)

Absolutely disgusting out there. Felt like a complete waste of time getting battered and soaked to the skin by the inclement weather, as I'll more than likely encounter a heatwave in four weeks.

Splits:

Mile 1 - 7:07
Mile 2 - 8:03
Mile 3 - 7:48
Mile 4 - 8:14
Mile 5 - 7:56
Mile 6 - 8:05
Mile 7 - 7:57
Mile 8 - 7:29
Mile 9 - 7:13
Mile 10 - 7:11
Mile 11 - 7:25
Mile 12 - 7:27
Mile 13 - 7:42
Mile 14 - 7:46
Mile 15 - 7:47
Mile 16 - 7:57
Mile 17 - 7:58
0.52 - 4:00

tang1 · 30-03-2015 08:34PM

Impressive running in that weather, it'll stand to you no doubt. Hard luck Saturday, it should not have happened but it did, at least it wasn't any of your own doing.

yaboya1 · 31-03-2015 07:25PM

Tuesday 30th March

Ran in and out of work today. Four birds, two stones.

A.M. - 60 minutes Easy
8.17m @ 7:21p/m average (135bpm avg)

Out the door at 6:30am and well prepared for the weather that might await me. I wore a hat, a base layer, a neck warmer and a pair of gloves. I needn't have bothered with any of them. Beautiful morning for it.

Splits:

Mile 1 - 7:24
Mile 2 - 7:25
Mile 3 - 7:17
Mile 4 - 7:17
Mile 5 - 7:10
Mile 6 - 7:25
Mile 7 - 7:15
Mile 8 - 7:21
0.14 - 1:29

P.M. - 65 minutes Easy
8.43m @ 7:43p/m average (132bpm avg)

I had another supply of the same protective gear for this evening, but looking out the office window before I left convinced me I didn't need them. I left the whole lot behind, wearing the bare minimum of a shirt, shorts and runners. Realised almost immediately that it was colder than it looked and wished I'd worn the gloves. Otherwise it was fine. That was until I got about six miles in and a hail storm began. For the second night in a row I was completely annihilated, except this time I had nothing to protect my skin from the wet, cold hard hail. Very, very painful and much of me was completely numb for the next two miles. In typical Irish fashion the sun came out just as I finished :mad:

Splits:

Mile 1 - 7:42
Mile 2 - 7:49
Mile 3 - 7:37
Mile 4 - 7:42
Mile 5 - 7:44
Mile 6 - 7:46
Mile 7 - 7:46
Mile 8 - 7:33
0.43 - 3:23

A new personal record of more than 34 miles in the last 24 hours for me. Legs feel fine, but I'll see how I am tomorrow evening before doing anything strenuous.

FBOT01 · 31-03-2015 07:38PM

That a great couple of days to bank. Very solid running. This must be the last big mileage week. I assume you start to trim back after the weekend?

yaboya1 · 31-03-2015 07:51PM

FBOT01 wrote: »

That a great couple of days to bank. Very solid running. This must be the last big mileage week. I assume you start to trim back after the weekend?

I'm just winging it tbh. The HADD method is all about building your aerobic capacity, then going finding a race when you've done that. I like racing too much to wait that long so I'm working around it as best I can. I'll probably trim back a bit alright, but by how much I'm not sure yet. I seem to run better races on heavy mileage.

yaboya1 · 31-03-2015 09:09PM

Just received my Hamburg Marathon confirmation there by email.
It's getting real now!

Since it's the last day of the month I'll throw up a table.

Month|Mileage
January|193
February|227
March|222
Total|642

Just over three weeks to go.
Have I done enough?

annapr · 31-03-2015 09:12PM

yaboya1 wrote: »

Just received my Hamburg Marathon confirmation there by email.
It's getting real now!

Since it's the last day of the month I'll throw up a table.

Month|Mileage
January|193
February|227
March|222
Total|642

Just over three weeks to go.
Have I done enough?

If they have hailstones in Hamburg, you will nail it!

menoscemo · 31-03-2015 10:20PM

yaboya1 wrote: »

I'm just winging it tbh. The HADD method is all about building your aerobic capacity, then going finding a race when you've done that. I like racing too much to wait that long so I'm working around it as best I can. I'll probably trim back a bit alright, but by how much I'm not sure yet. I seem to run better races on heavy mileage.

Hamburg must be the same day as London? Are you gonna race before? Thinking of either raheny 10 mile or Kclub myself, maybe both :pac:

yaboya1 · 31-03-2015 10:56PM

menoscemo wrote: »

Hamburg must be the same day as London? Are you gonna race before? Thinking of either raheny 10 mile or Kclub myself, maybe both :pac:

Yeah same day as London. I wasn't going to race, but last Saturday is grating at me. I won't rule it out.

FBOT01 · 01-04-2015 12:07AM

yaboya1 wrote: »

Just received my Hamburg Marathon confirmation there by email.
It's getting real now!

Since it's the last day of the month I'll throw up a table.

Month|Mileage
January|193
February|227
March|222
Total|642

Just over three weeks to go.
Have I done enough?

Only time will tell, P. I was actually surprised by the March figures but then remembered the Cheltenham week. The single mileage figure does really tell the story. My general sense from reading your log that you are going well and have a great aerobic base. How many 20+ mile long runs have you done this cycle? How does that compare to previous cycles?

yaboya1 · 01-04-2015 09:20AM

FBOT01 wrote: »

The single mileage figure does really tell the story.

Does this mean you think I have/haven't covered enough mileage? It's hard to tell just reading text without gestures/tone of voice etc. :rolleyes:

FBOT01 wrote: »

How many 20+ mile long runs have you done this cycle? How does that compare to previous cycles?

I looked this up since you asked and was actually surprised to see that I ran way more long runs (16m+) between Seville & Berlin than I have since then. However the pace of my long runs have been significantly quicker this time around. The table below illustrates this:

Time|Berlin|Hamburg
2:15|15.14|17.52
2:30|17.38m|19.34m
2:45|19m|21.5m

To answer your question, I've had five runs of 16m+ this cycle:

17.49m @ 7:43p/m avg
19.34m @ 7:46p/m avg
21.5m @ 7:41p/m avg
23.56m @ 7:38p/m avg
17.52m @ 7:42p/m avg

I've also run the Berlin Marathon flat out and a nice little blowout in the DCM

. I definitely feel my aerobic capacity has improved with a lot of sessions including 10-12 PMP miles. Let's just hope I've still got whatever speed I had before :cool:.

NetwerkErrer · 01-04-2015 10:20AM

yaboya1 wrote: »

Does this mean you think I have/haven't covered enough mileage? It's hard to tell just reading text without gestures/tone of voice etc. :rolleyes:

I looked this up since you asked and was actually surprised to see that I ran way more long runs (16m+) between Seville & Berlin than I have since then. However the pace of my long runs have been significantly quicker this time around. The table below illustrates this:

Time|Berlin|Hamburg
2:15|15.14|17.52
2:30|17.38m|19.34m
2:45|19m|21.5m

To answer your question, I've had five runs of 16m+ this cycle:

17.49m @ 7:43p/m avg
19.34m @ 7:46p/m avg
21.5m @ 7:41p/m avg
23.56m @ 7:38p/m avg
17.52m @ 7:42p/m avg

I've also run the Berlin Marathon flat out and a nice little blowout in the DCM . I definitely feel my aerobic capacity has improved with a lot of sessions including 10-12 PMP miles. Let's just hope I've still got whatever speed I had before :cool:.

Just out of curiosity man, why did you go against jumping into the last 8 weeks of P+D this time round?

I'm surprised too, I thought you had a lot more long runs done but I can see the aerobic gains you have made are huge and you have a ton of med long runs done at steady and MP pace.

Just in my opinion, I think you should add more long runs next time around. It shouldn't make much difference to your current goal but the long runs of 17+ miles are not just for aerobic conditioning, they will also build mitochondria and help with glycogen use. The benefits would put the icing on an already sweet cake. Just a thought.

FBOT01 · 01-04-2015 12:00PM

yaboya1 wrote: »

Does this mean you think I have/haven't covered enough mileage? It's hard to tell just reading text without gestures/tone of voice etc. :rolleyes:

No what is means is that it is about your overall training i.e. quality and quantity rather than a mileage figure. There would appear to be a lot of quality in your running over the last while. This can be seen clearly in the increase pace at lower heart rate.

I looked this up since you asked and was actually surprised to see that I ran way more long runs (16m+) between Seville & Berlin than I have since then. However the pace of my long runs have been significantly quicker this time around. The table below illustrates this:

Time|Berlin|Hamburg
2:15|15.14|17.52
2:30|17.38m|19.34m
2:45|19m|21.5m

To answer your question, I've had five runs of 16m+ this cycle:

17.49m @ 7:43p/m avg
19.34m @ 7:46p/m avg
21.5m @ 7:41p/m avg
23.56m @ 7:38p/m avg
17.52m @ 7:42p/m avg

I've also run the Berlin Marathon flat out and a nice little blowout in the DCM . I definitely feel my aerobic capacity has improved with a lot of sessions including 10-12 PMP miles. Let's just hope I've still got whatever speed I had before :cool:.

Thanks, P. This was a curiosity question. Always interested in seeing how and what long runs people run over a marathon cycle and what kind of MP sessions they do. Ultimately I presume it is these sessions that make the difference.

Would definitely agreed from what I am reading that your aerobic capacity has improved significantly and looking at mile 1 from last Saturday I don't think speed is a problem;)

For what it is worth I think you have done more than enough training to bang out another PB in Hamburg all else being equal......but as we all know my knowledge and experience is pretty limited

Last question, for now, have you been using gels this cycle and if so, have you been taking them more or less than during previous cycle?

yaboya1 · 01-04-2015 12:08PM

FBOT01 wrote: »

Last question, for now, have you been using gels this cycle and if so, have you been taking them more or less than during previous cycle?

I continue to do all my training on empty as I always have. I never take gels, drinks etc. on training runs, long or otherwise. I felt I was flagging at the end of the three hour run two weeks ago because of this, but I feel that teaches me to manage without supplements and gels/water on the day will be a bonus. Maybe I'm wrong?

I do try to carbo-load in advance of any long/important runs, but must admit I don't always do so.

yaboya1 · 01-04-2015 12:09PM

NetwerkErrer wrote: »

Just out of curiosity man, why did you go against jumping into the last 8 weeks of P+D this time round?

I never intended jumping into it last time round either, but my HRM broke and I was left in no mans land

FBOT01 · 01-04-2015 12:17PM

yaboya1 wrote: »

I continue to do all my training on empty as I always have. I never take gels, drinks etc. on training runs, long or otherwise. I felt I was flagging at the end of the three hour run two weeks ago because of this, but I feel that teaches me to manage without supplements and gels/water on the day will be a bonus. Maybe I'm wrong?

I do try to carbo-load in advance of any long/important runs, but must admit I don't always do so.

I would be with you here. I did my marathon training on empty last year and plan to do the same again this year. We can't be both wrong

menoscemo · 01-04-2015 01:15PM

NetwerkErrer wrote: »

Just in my opinion, I think you should add more long runs next time around. It shouldn't make much difference to your current goal but the long runs of 17+ miles are not just for aerobic conditioning, they will also build mitochondria and help with glycogen use. The benefits would put the icing on an already sweet cake. Just a thought.

Big +1 to that.
When I ran 3:04 in London, I know I was aerobically good for 3:01-3:02 but the legs gradually agve out after 20ish miles (cramps). It was an annoying feeling knowing I had the energy to push on but the legs wouldn't let me!!

In saying that I hadn't done any runs over 18 for 8 weeks before that marathon and I think your recent 3 hr run will hold you in good stead. All the same I think 1 more 20+ run will do you no harm.

NetwerkErrer · 01-04-2015 01:30PM

yaboya1 wrote: »

I never intended jumping into it last time round either, but my HRM broke and I was left in no mans land

Ah ok, fair enough. I wasn't posting around here then and didn't know that. I thought you made a choice to jump into the P+D plan to add a little speed and threshold training.

yaboya1 · 01-04-2015 01:50PM

menoscemo wrote: »

All the same I think 1 more 20+ run will do you no harm.

This Saturday/Sunday

Murph_D · 01-04-2015 02:41PM

yaboya1 wrote: »

I continue to do all my training on empty as I always have. I never take gels, drinks etc. on training runs, long or otherwise. I felt I was flagging at the end of the three hour run two weeks ago because of this, but I feel that teaches me to manage without supplements and gels/water on the day will be a bonus. Maybe I'm wrong?

I do try to carbo-load in advance of any long/important runs, but must admit I don't always do so.

Would you not worry about the gastro effects of taking a gel on the day if you haven't used them in the run up? Some of them can be hard to stomach I find.

yaboya1 · 01-04-2015 03:18PM

Murph_D wrote: »

Would you not worry about the gastro effects of taking a gel on the day if you haven't used them in the run up? Some of them can be hard to stomach I find.

I tried them on long runs when I started running and have used them in all my marathons, so I know I can handle them and they've never given me gastric problems. Besides, I have a stomach like a cement mixer

AuldManKing · 01-04-2015 03:22PM

In terms of race prep, do you feel ready?
Do you think the last cycle where you used the last 8 weeks of P&D helped bring some structure and progression to your plan that 'could' be absent this time?? (I'm not sure.......just asking the Q

)

I think the point that Ecoli always spoke about was 'cumulative fatigue' - I think some of the back to back runs you have done in this cycle are on the money here.

A Slow Journey to Faster Times

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