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Child Item

Off the Fence....and looking to go sub 3 hrs

FBOT01

New Year with new challenges ahead…..going to try this log thing out and share my experiences in the hope that the boys and girls of the “boards.ie” community might be able to help me on the road to a sub 3hr Marathon. Yep I said it and it is now out there. No more sitting on the fence..... sub 3hrs is the next big goal!

A little bit of background to put my goal and the challenge ahead in context.....

I’m a 44 yr old 5’ 6 “ late starter with no history or background in running. After hitting 40 and been given a choice between Statins or exercise I choose running. I kicked off my running “career” in January 2011 at the Raheny 5 with the Connemara Half in April 2011 as the target goal. After graduating to the DCM in October 2011 I caught the running bug and have been ticking along enjoying almost every step since.

Marathon History
DCM 2011 03:42:12 (‘FIRST’ training programme)
DCM 2012 03:28:12 ( ‘FIRST’ programme again with extra running days and 10 week pilates course)
DCM 2013 03:13:16 (P&D 18wk /55m – no pilates and it showed in the last 2 miles)

PB’s
5K - 18:19 Parkrun St Anne’s – Oct 2013
5m - 34:20 Raheny 5 – Jan 2013 (only 5 miles I have run is Raheny 5 and until this year I would have been coming off a Nov/Dec break and a heavy Christmas)
10k - 39:05 Docklands – Jun 2013
10m – 1:04:36 Frank Duffy – Aug 2013
½ marathon - 1:28:56 Kildare - May 2013
Marathon - 3:13:16 DCM – Oct 2013

Total Mileage for 2013 was 1,900 miles.

Diary for 2014 starts with Raheny 5 at end of Jan and will be followed by Ballycotton 10 in March and Connemara Marathon in April. Original plan was to work towards a crack at 3hrs in Berlin but didn't manage to get a slot in the lottery so I guess I will have to try it on home soil in DCM 2014 all going well.

I am currently on week 7 of the 18 week P&D 55 to 70 mile program and all is going OK at the moment touch wood........did my first +60 week 2 weeks ago and still motoring.

Last week runs were as follows:
Mon – 7m @ 8:02 avg pace
Tues – 12.39m @ 8:19 avg pace
Wed – 5.87m @ 8:34 avg pace (Recovery)
Thurs – 10m @ 8:09 avg pace
Fri – 5.22m @ 9:02 avg pace (Recovery)
Sat – 12.28m @ 7:58 avg pace followed by St Annes Parkrun 5k @ 6:20 avg pace
Sun - Rest

Week = 55.9m
MTD = 95.8m
YTD = 95.8M

Look forward to getting your views, thoughts and advices over the coming weeks, months, years............and for all they might be worth sharing mine!

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Comments

Firedance

Mrs Mc wrote: »

That's a pity didn't realise you were there I was marshalling at the corner of the tennis courts today.

Were you taking photos? Really enjoyed the route so will be back for sure

FBOT01

rooneyjm wrote: »

Nice going. I got the P&D book and was flicking through it last night. Couldn't see any reference to Progression runs in the description of the MLR. Is this something you have added yourself?

They discuss it under long runs and then in relation to MLRs they just say do the same as long runs. They suggest long runs should start in the range MP+20% and finish in range MP+10%.....page 137/8 I think if you are on the same version as me.

FBOT01

Firedance wrote: »

Were you taking photos? Really enjoyed the route so will be back for sure

Yep she was. I was at the car taking names of those who had problems scanning. Catch you next visit or might see you at the FD if you are floating around there next weekend.

Mrs Mc

Firedance wrote: »

Were you taking photos? Really enjoyed the route so will be back for sure

Yep that was me !

Firedance

Mrs Mc wrote: »

Yep that was me !

ah damm! I did wave the second time round but didn't realise it was you. Yep FBOT will be supporting at FD, without the dog this time

annapr

FBOT01 wrote: »

Etc........;)

yep looks like all the interesting stuff was in the 'etc' :cool:

FBOT01

16/08/2015 - Rest

Considered a recovery run but too much else going on so skipped it. Prioritised a bit of stretching to try to work out the hip/glute.

17/08/2015 - 6m @ 08:58 avg pace (Recovery) & 4m @ 09.05 avg pace (Recovery)

Another double day today. Felt proper focked when I woke up this morning. One of those days when no part of me wanted to run but I just got on with it. Lovely day and the afternoon run was actually quite pleasant. Took in the trails/grass in St. Anne's for the majority of both runs.

Sports massage this evening. She got to work straight away on the right hip/glute. It was jump off the table painful. I even had to stop talking at one stage so that should tell you how bad it was :eek::eek:

Everywhere else was just "normal" sore. Advice was to get back into regular stretching, do some core work and to keep the runs short ahead of Saturday's race......I will take the first two pieces of advice and sleep on the third suggestion

Murph_D

All the best, M. I've a feeling this will be a good one.

annapr

Murph_D wrote: »

All the best, M. I've a feeling this will be a good one.

+1 go forth and ENJOY!!!!

oh and good luck to the missis too!!!

Mrs Mc

annapr wrote: »

+1 go forth and ENJOY!!!!

oh and good luck to the missis too!!!

Thanks Anna I presume I will see you there good luck to you and murph too.

ThebitterLemon

Hope you blast this M.

Best of luck

TbL

Dubgal72

News???

menoscemo

Dubgal72 wrote: »

News???

His Time looks good to me!!

FBOT01

ThebitterLemon wrote: »

Hope you blast this M.

Best of luck

TbL

Cheers C.

Dubgal72 wrote: »

News???

menoscemo wrote: »

His Time looks good to me!!

Chip time 01:01:19....A PB and a silver medal:)

Happy out. Will stick up a race report later.

Missed you earlier, Meno. I hope you got on OK.

Dubgal72

menoscemo wrote: »

His Time looks good to me!!

Don't know his second name

Edit: scratch that, got 'im with some skillful stalking and resourceful sleuthing

aquinn

What a time. Well done. Forgetting the watch suits you.

Dubgal72

FBOT01 wrote: »

Chip time 01:01:19....A PB and a sliver medal:)

Happy out. Will stick up a race report later.

Missed you earlier, Meno. I hope you got on OK.

And flicking back a page got me there too...

*

Wow, well bloody done! But only a sliver of a medal? Bloody recession :mad:

* but now I know your second name.....

Wubble Wubble

Great stuff, why bother with a watch?

Murph_D

Congrats Mark, you didn't mention the silver medal earlier!

Firedance

Well done! and a medal too! nice to see you again and (finally) meet Mrs Mac

FBOT01

Silver = PB.....Gold was under 1:01.....while Bronze was the fall back of a course PB

FBOT01

Dubgal72 wrote: »

Don't know his second name

Edit: scratch that, got 'im with some skillful stalking and resourceful sleuthing

aquinn wrote: »

What a time. Well done. Forgetting the watch suits you.

Cheers A. You looked pretty happy yourself so assume you did what you set out to do.

Dubgal72 wrote: »

And flicking back a page got me there too... *

Wow, well bloody done! But only a sliver of a medal? Bloody recession :mad:

* but now I know your second name.....

Thanks DG. FMP

BTW met plenty of your novice crew afterwards and they all seemed to be smiling.

Wubble Wubble wrote: »

Great stuff, why bother with a watch?

Cheers J. I hope you got on OK yourself. Good to see you back at it. Why bother with watch indeed:rolleyes:

Murph_D wrote: »

Congrats Mark, you didn't mention the silver medal earlier!

Cheers, D. Self awarded medals don't count other than in your head

Nice PB yourself.

Firedance wrote: »

Well done! and a medal too! nice to see you again and (finally) meet Mrs Mac

Thanks FD. See you at the half

See note above re: medal:o

Notwork Error

Cracking time FBOT! Fairplay man.

Duanington

Well done M - you looked like you were just out for a stroll in the park when I met you earlier! Super time, congrats

Murph_D

Murph_D wrote: »

All the best, M. I've a feeling this will be a good one.

Oh, and may I draw attention to this prescient post.

AuldManKing

Super stuff. I'm running out of PB's on you at this stage

- well deserved.

ThebitterLemon

Impressive stuff M, very well done!

Envious of the shape you're in,

Bet you weren't talking the hind legs off everyone within earshot in the last mile of that run

TbL

tang1

Superb running M, great to see.

Tom Joad

Great stuff - well done.

FBOT01

Notwork Error wrote: »

Cracking time FBOT! Fairplay man.

Cheers NE. Careful slogging it out when you are under the weather won't help you get ready for the XC season. Will be keeping an eye out to see how it progresses for you. You seem to be mojoed up anyway.

Duanington wrote: »

Well done M - you looked like you were just out for a stroll in the park when I met you earlier! Super time, congrats

Cheers D. You looked pretty fresh yourself. Hopefully we can both look as fresh in 9 weeks time after the big one. Catch up with you for a few more laps around DNS over the next while.

Murph_D wrote: »

Oh, and may I draw attention to this prescient post.

Noted....I was delighted with your show of faith as it wasn't feeling it over the last few days. Had to stay off here in case I got accused of sandbagging :eek:

AuldManKing wrote: »

Super stuff. I'm running out of PB's on you at this stage - well deserved.

Thanks A. Does that beat your 10M PB? Score

Although with some of the sessions you are banging out and have planned in your new training plan it won't be long before you are bringing your "track" speed to the longer distances.

ThebitterLemon wrote: »

Impressive stuff M, very well done!

Envious of the shape you're in,

Bet you weren't talking the hind legs off everyone within earshot in the last mile of that run

TbL

Thanks C. Would you believe nobody wanted to talk for some reason. Just after the 9 mile mark TBB came up beside me and then just lashed on hardly even returned my Hello never mind having a civil chat.....I was like the cheek what could possibly be that important that you couldn't spare a minute for a chat

tang1 wrote: »

Superb running M, great to see.

Cheers B. Sensible approach taking a couple of days to let the niggle settle. Hope all is well when you get back at it tomorrow.