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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

Just some nondescript easy running to finish out the week last week

Friday 5M 8.13 pace
An easy run to shake out the session from the previous night, feeling a bit jelly legged but no shock there. Ecoli then gave my legs the once over afterwards and eased out a few tight spots that I didn't even know were there.

Saturday 7.1M 7.38 pace 8 strides
The legs felt tip top on this one on a beautiful sunny morning in the phoenix park. I threw in strides in the middle portion of the run to keep me ticking over, I kept them a bit shorter than normal, probably only 10 seconds but I wasnt really paying too much attention.

Sunday 13.3M 7.53 pace
The last "long run" of this block and it was the most enjoyable one yet, I was back home in Drogheda and I did this all on trails and fire roads through Townley Hall, Oldbridge House and the Old Boyne Towpath. The garmin had a brain fart over the first mile so average pace was probably a bit north of 8 min miles.

44 miles for the week and I feel like the taper has gone well, I haven't relaxed and kept some sharpness in my training which is all I can ask.

Race week :eek:. I cant believe its here and this week in work will be a long one, no doubt about that. I'm not getting any taper madness apart from the odd "arghhh, you have no training done" thought but that's not one I'm not gonna let fester as I know its not true. It will just be a ticking off easy runs exercise this week with probably 2 sets of strides and getting paranoid about any sniffle or niggle. The usual!

RedRunner

The very best of luck at the weekend OP. You deserve a good race after that training effort. Hope everything falls into place on the day.

adrian522

Best of luck OP, hope it goes well on the day!

AuldManKing

Best of luck to you. Run well.

tang1

Good luck Sunday OP, hope all goes well for you.

overpronator

Thanks for the good wishes guys, it's much appreciated!

Im just marking time now until Sunday

Monday Rest

Tuesday 7.3M 8.10 pace
I hit the trails in the park for an easy 60 minutes on Tuesday, a lovely evening and I'm looking forward to more of these runs after London, its makes the slog through the winter months worthwhile.

Wednesday 7.1M 7.31 pace
The last run of any substance before Sunday, I did 3 miles easy up to the acres lap in the park and threw in 2 miles @MP (6.42, 6.39). They were just a shade fast but felt grand which at this stage they probably should!

I'm down for a 5 miler tonight but I think ill take rest, a 4 miler on Friday with some strides will be it for me before Sunday.

menoscemo

When are you flying over OP and are you staying in the Strand Palace?

overpronator

menoscemo wrote: »

When are you flying over OP and are you staying in the Strand Palace?

Flying on Saturday morning into City of London, staying in apartments over near Tower bridge. Ill be in the coal hole afterwards all gong well.

Murph_D

Good luck OP. Hope it's a day to remember

menoscemo

overpronator wrote: »

Flying on Saturday morning into City of London, staying in apartments over near Tower bridge. Ill be in the coal hole afterwards all gong well.

I think most of the others are on that flight. I'm heading over tomorrow.
Good luck anyway and maybe see you on the course. Look out for the tallaght singlet as you come flying past!!

overpronator

menoscemo wrote: »

I think most of the others are on that flight. I'm heading over tomorrow.
Good luck anyway and maybe see you on the course. Look out for the tallaght singlet as you come flying past!!

Same to yourself man, hope it goes to plan.

Tom Joad

Very best of luck to you OP.

Bulmers74

Best of luck OP - hope you have a great race. You've really built on your breakthrough performance in Waterford this cycle - go get it

yaboya1

Good luck on Sunday OP.
The prep has gone well. Now just go out and get the result you deserve on Sunday

ThebitterLemon

All the very best for Sunday S, it's a great race experience.

With the training you've banked you should comfortably hit your target.

Have a great day

TbL

Runchick

Best of luck for Sunday OP, you're training block has been fantastic, go reap the rewards

Bahanaman

The very best of good luck to you Sunday OP. It'll be great!

overpronator

Thanks again for all for the well wishes guys. I rounded off training with a 4 miler and some strides in the pi$$ings of rain this evening, appropriate I think for the weather since January 1st! Just over 900 miles in the legs and what will be will be. Chat to you all on the other side!!

outforarun

overpronator wrote: »

Thanks again for all for the well wishes guys. I rounded off training with a 4 miler and some strides in the pi$$ings of rain this evening, appropriate I think for the weather since January 1st! Just over 900 miles in the legs and what will be will be. Chat to you all on the other side!!

With that exemplary marathon training block in your legs you're going to have a great race on Sunday. Best of luck. And enjoy.

NetwerkErrer

All the best OP! I've no doubt you'll hit your target. Enjoy it!:)

outforarun

Super consistent splits. No sign of fade. I confess I wasn't 100% sure you'd make it on your first attempt (never doubted it would be close). Delighted that you've done it and with some room to spare. Savage.

career move

Fantastic running. Delighted for you

tang1

Superb stuff OP, expected to be honest after the great training block you put in. Very well done & enjoy the celebrations, hope the misus got on well to.

RedRunner

What can I say, fantastic result. Delighted for you. Well done ,richly deserved.

adrian522

Well deserved, great run OP

Runchick

Amazing performance, not one bit surprising either, delighted for you OP

barryoneill50

Nicely done......

Tom Joad

Superb running - well done.

ThebitterLemon

Never in doubt S, unless you're fat head fcuked it up

Well done, looked very solid and consistent.

TbL

Murph_D

Bravo. Hearty congrats! Great to see another milestone from the Class of 2012.