Dublin marathon sub 2.40

Dublin9210 · 28-08-2015 08:53PM #1

Going to keep a log here for Dublin.9 weeks of specific marathon training to get a marker down for my first proper marathon.

Monday:6miles am 3mile warm up 10k on grass in 35.22 followed by 3mile cool down.Effort was a little on the high side as wanted to keep this more controlled.
Tue:11miles @ 6.55 pace
Wed:5 x 1mile in 5.15,5.21,5.20,5.21,5.22(recovery 90seconds jog but last two recovery 2mins)3.5mile warm up and 1.5mile cool down.Note hamstrings tight.
Thursday:12mile evening run
Fri:7miles easy

cgooner · 28-08-2015 09:11PM

Gluck with your training and looking forward to following your blog....hard target for your first marathon but you have good speed going by the mile repeats!

Dublin9210 · 28-08-2015 09:17PM

Cheers,speed no problem just need to work on strength and tempos.
Will run the Dublin half and use that as a benchmark regarding target time.

ThebitterLemon · 28-08-2015 09:32PM

Dublin9210 wrote: »

Cheers,speed no problem just need to work on strength and tempos.
Will run the Dublin half and use that as a benchmark regarding target time.

Best of luck with it, serious target.

Can you give us an idea of you're PB's

TbL

Dublin9210 · 28-08-2015 09:53PM

5k 2007 15.31
10k A shade outside 34 few years back
Half marathon 2003 74.54

ThebitterLemon · 28-08-2015 09:58PM

Impressive times. Are you following a specific plan, I assume you run with a club?

Do you do other types of cross training?

Not meant to come across like an inquisition just interested.

TbL

Dublin9210 · 28-08-2015 10:28PM

No time for any other training with the exception of roam rolling and stretching.Would like to do Pilates so maybe will once a week.
Run with a club but most training by myself and the odd session with a partner.
Plan is from a coach and just do what he says

Dublin9210 · 30-08-2015 01:18PM

Sat:3 x 5k session with 1min recovery in average 17.40 (2mile warm up and cool down)
Sunday:18miles started at 7min pace and last 6-8 miles at 6.45 pace.

88miles for the week.

Dublin9210 · 05-09-2015 10:28PM

Monday:12 miles
Tuesday:5k race and ran a shocker
Wed:6miles am 4 x 1.5 mile reps in 5.50pace per mile(was struggling all the way)
Thursday:10miles
Fri:8milesam and 10miles pm
Sat:8miles

Dublin9210 · 07-09-2015 08:58PM

Sunday 22miles
Monday 8 x 800 average 2.29.2mile warm up and 5mile cool down.

AuldManKing · 07-09-2015 09:11PM

what's the thought process of doing 8x800 the day after a 22 miler??

Notwork Error · 07-09-2015 09:15PM

AuldManKing wrote: »

what's the thought process of doing 8x800 the day after a 22 miler??

And 4x1.5m the day after a race? That looks brutal on the body

Dublin9210 · 08-09-2015 09:46AM

12 miles this morning.The goal is the marathon and not anything short term.
The 1.5 miles after the race where brutal but I think will stand to me mentally.
Session day after an easy 22 no problem,when I start doing my long runs 20-30 seconds faster than race pace I won't be able for a session the day after.

Dublin9210 · 10-09-2015 10:04PM

Tuesday I ran 13miles am and 6miles on.We'd I ran 10miles 7min pace.Thursday I did 3mile warm up and 8miles average 5.49,found this tough today.
Hopefully easy couple of days and long run Sunday a little quicker than the last few.Cramming alot of training into a short period so it will make or break me.

Dublin9210 · 11-09-2015 07:44PM

10miles am in new surroundings which was nice.Felt comfortable.
5miles am very easy.

davedanon · 11-09-2015 09:29PM

Dublin9210 wrote: »

when I start doing my long runs 20-30 seconds faster than race pace I won't be able for a session the day after.

What sort of distance, if you don't mind me asking?

Krusty_Clown · 11-09-2015 09:51PM

Doesn't make a whole pile of sense doing long runs 20-30 seconds faster than race pace - that would be closer to your 10k pace (assuming you mean 'per mile').

Dublin9210 · 11-09-2015 09:52PM

I will start next week doing 18 @ 30 seconds per mile slower than race pace so will be 6.30-40 pace.each week add a mile.

Dublin9210 · 11-09-2015 09:53PM

Sorry I meant slower not faster,jasus I would be in a heap if I tried that.

davedanon · 11-09-2015 10:06PM

That's a relief. I was going 'wtf'?

Krusty_Clown · 11-09-2015 10:25PM

Dublin9210 wrote: »

I will start next week doing 18 @ 30 seconds per mile slower than race pace so will be 6.30-40 pace.each week add a mile.

Sounds like a good strategy. Have you run a marathon before? What do you plan to peak your mileage at?

Dublin9210 · 14-09-2015 08:43AM

Sat:8miles easy grass
Sunday:25miles 6.35 pace and felt comfortable

pistol_75 · 14-09-2015 11:13AM

Dublin9210 wrote: »

Sat:8miles easy grass
Sunday:25miles 6.35 pace and felt comfortable

That's a 2:52 marathon presuming you could have run the last mile at the same pace.

What time did you run your recent 5K if you don't mind me asking?

Krusty_Clown · 14-09-2015 11:55AM

Dublin9210 wrote: »

I will start next week doing 18 @ 30 seconds per mile slower than race pace so will be 6.30-40 pace.each week add a mile.

Well, that plan lasted for three full days. There's really only one person you could be...

Dublin9210 · 14-09-2015 01:51PM

Krusty_Clown wrote: »

Well, that plan lasted for three full days. There's really only one person you could be...

40minute run today with good company.

Dublin9210 · 15-09-2015 10:03PM

70minute run,legs a little tender but felt stronger as run went on. Again had great company on the run and ran on grass again.Double day tomorrow with a session in the evening.

Dublin9210 · 16-09-2015 10:30PM

8am ; 35minute run and felt great

7pm ; 1mile warm up 6 x 300m average 49seconds(recovery 45 seconds)
1mile 5.20 pace and 4mile cool down
This session was very easy for me and felt very comfortable.

Dublin9210 · 17-09-2015 10:57AM

10miles @7min pace.

TRR_the_turd · 17-09-2015 12:46PM

any residual tiredness/niggles after your long effort on Sunday?

Dublin9210 · 17-09-2015 02:26PM

No niggles,I have done 5 + 22milers so body well used to it,maybe not at that pace.
Calfs a little tight after the track session but body in good order.

Dublin9210 · 18-09-2015 09:14PM

10.5miles am 7.20 pace
3.5miles 7min pace

Dublin marathon sub 2.40

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