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Every accomplishment starts with a decision to try
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thanks R
but I didn't make the team results so not much use to anyone but myself yesterday, the others were truly fantastic.
ptf you weren't far off, and what if LF hadn't been there? You would have scored then AND your time would still have been enough for the team to place 3rd! Did you notice that?!! You were less than 3 mins behind LF and the team were 16 mins ahead of 4th!0 -
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9 weeks to Rotterdam
4 weeks to Kinvara Half Marathon - goal: sub 2, pace range HMP 8:50 – 9:00 HR range 150-155 :eek:
Monday 8th Feb: 3.1 miles @ 10:53 avg HR 132
Had planned to keep this at HR sub 125 for a nice easy recovery, first mile was wind assisted but the rest of it was with Imogen for company. Quads feeling a bit on the tender side today but otherwise no ill effects from yesterday.
PM: foam rolling & some yoga stretches
Tuesday 9th Feb: 4 miles easy @ 10:38 avg hr 132
Loved this it was frreezzzing, sleeting and very windy for the last 2 miles, invigorating 
my easy pace is definitely coming down v my avg HR, more and more I’m seeing 10:xx. which is tying in nicely with the adjusted paces for the HM in 4 weeks. The quads are still a bit tender today, more so than yesterday which I was expecting.
PM: foam rolling & yoga stretches
Wednesday 10th Feb: 12.1 miles @ 10:39 avg hr 136
Finally, a proper runmute, the whole way in this wasn’t easy but I wasnt expecting it to be. For a start the paths in around the town were a bit slippy & icy so the first mile was quite slow, by the time I got to Clonsilla, where I normally start my runmute I was feeling a bit tired but I was on familiar ground now so switched off the head and just jogged with one eye on the HR, to be honest I was expecting it to be much higher from much earlier on but it climbed very slowly and quite steadily. The run through the park was as always lovely, this morning was quite foggy but there was still sun coming up over the city as I got towards the monument. Once I left the park though the tiredness was turning to a feeling of blugh, slightly dizzy sort of so I knew I needed fuel. This was my longest run without any fueling at all (half a glass of water before leaving) so at mile 11 i stopped at spar & got a bottle of OJ & a protien bar, a few gulps and one bite of the bar got me through the last mile down the quays. 0 -
Thursday 11th Feb: 4 miles recovery @ 11:21 avg hr 126
Stomach not happy at all yesterday after the runmute, could be one of several things, possibly the pancakes I’d had for dinner on Tuesday, or the protein bar I ate yesterday, I never normally eat those things… or the stress of running 12 miles 3 days after a race. I did a bit of googling though, and the most likely culprit is salt loss / dehydration, so, point noted, I have salt tabs, I could have taken one with some water before I left the house. Feeling a bit better today but not 100% still, rest day tomorrow and a few easy miles on Saturday, have pushed my LR out to Sunday and lined up some top notch company, can’t wait 0 -
Friday 12th Feb Strength Session x 3 rounds
Upper Body
push ups x 30 seconds
shoulder rotations with weights x 30 sec
back shoulder rotations ww x 30 sec
running arms ww x 30 sec
shoulder punch up ww x 30 sec
shoulder punch fwd ww x 30 sec
Lower body:
hurdle jumps x 30 sec
walking lunges x 30 sec
Core:
KB swing 12KG bell x 30 sec
KB deadlift 12kg bell x 30 sec
Plank x 1 min
side plank x 30 sec each side
Followed by 3 sun salutations
Saturday 13th Feb: 3 miles @ 10.23
Spent the afternoon with some real running legends, clubmates & boardsies alike, hopefully some of their genius & talent will rub off. Had planned to do a lap of the Donadea 50K course when the race was over, but got the opportunity to jump in a bit earlier than that. Hats off to everyone who completed this race today, the park is extraordinarily beautiful but it takes huge mental strength to run loop after loop, you are incredible, all of you. To those that ran the full 50K marthastew, killerz, martyboy & beepbeep (& other's I don’t know) a massive well done, and RQ & Ferris that ran most of the course as their training run (genius!). Great to catch up with MrsMc, FBOT, meno & mr stew (who shared the 5 hour pace gig) & tang who was marshalling - you might need to work on your opening greeting though Tang or you'll surely land us both in trouble it all made sense to you though Mrs Mac didn’t it, when you discovered who he was #messer 
I might never be good enough to run in a race of this calibre but today made me want to be. #someday. UM1 you put on a race like no other I’ve seen, kudos.0 -
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Sunday 14th February: 20 miles 10 easy @ avg 10:55 & 10 steady at avg 9:56
This weeks LR was 20 miles with 10 miles easy & 10 miles steady, remembering how tough it was to hit a couple of MP miles in the 18 miler a few weeks ago I knew I needed to recruit help, professional help! so I put out a call to the legend, poet, multiple marathon runner, and all round Mr. nice guy Aero2k, of course being Mr. nice guy he said ‘yes’. Deadly, a rundate and on valentines day too! A clubmate kept me company for the first 10 miles then we picked up Aero for the last mile back to her car. The goal for the steady section was between 10 & 10:20 min miles, the paces ended up like this. I had taken a gel at mile 5 and stopped for a glass of water in the tea rooms at about mile 16.
10 miles easy @ avg 10:55
10 miles steady
09:49
10:01
10:12
09:44
09:50
10:06
10:12
10:04
09:50
09:40
STRAVA
I’m laughing at the last mile, no wonder my breathing was worsening! I thought I was struggling at that point but actually we were just going too dam fast Thank you so much Aero, I could not have done those 10 miles by myself, the conversation alone kept me going and I barely noticed as the miles went by. You’re a star and a far better banana bread baker than I I should have been treating YOU to coffee & cake, next time O.K.?
Total miles for the week 46.5
3 weeks to Kinvara
8 weeks (today) to Rotterdam0 -
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Bungy Girl wrote: »So your last mile - of 20 - was the fastest of the lot ? That's awesome! You're flying it.
yep not my fault though, there was cake on offer, and the chance to see Aero's handywork up close, which is quite magnificent it has to be said. 0 -
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yep not my fault though, there was cake on offer, and the chance to see Aero's handywork up close, which is quite magnificent it has to be said.
Glad you didn't mention that you got to see my equipment as well - that might make Ososlo jealous (I did offer!).:D
Lovely running with you today, the chat was great and the hailstones barely noticeable. It's important to note that you have to take full credit for the pacing and the speed-up near the end - my watch was tucked away up my sleeve the whole time.
The only downside is that my groin is even more tender than after my last running date.:eek:
For some reason I've lost the ability to post shortened urls????0 -
Glad you didn't mention that you got to see my equipment as well - that might make Ososlo jealous (I did offer!).:D
Lovely running with you today, the chat was great and the hailstones barely noticeable. It's important to note that you have to take full credit for the pacing and the speed-up near the end - my watch was tucked away up my sleeve the whole time.
Ha! yes well I didn't want to make anyone jealous
you can't blame running with young wans today, given how ancient I am 0 -
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Well done on the long one. Been reading your log recently, as I'm going to Kinvara and Rotterdam myself. Your training seems to be shaping up nicely.
I hope you don't mind if I follow on Strava, I'm already stalking Martyboy and Ososlo:-) .
thanks SS of course, stalk away do you have a log? just had quick look there but don't see one, hope your training is going well! 0 -
thanks SS of course, stalk away do you have a log? just had quick look there but don't see one, hope your training is going well!
Thanks. I don't have a log. Often thought about starting one but it might not be very exciting. I sometimes hijack someone else's when I have something to brag about.:-)0 -
Thanks. I don't have a log. Often thought about starting one but it might not be very exciting. I sometimes hijack someone else's when I have something to brag about.:-)
Take it from someone who just started a log regardless of whether no one reads it or not it gets your a$$ out the door 0 -
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Monday 15th February: 3 miles @ hr <130
Glad to report no ill effects from yesterday's run, a bit tired and a few twinges in the top of the legs but nothing some foam rolling won’t sort. Headed out at lunchtime for this and what a beautiful day it was, sun shining and actual heat in it too! no wind either. Made a real effort to keep the HR low on this but it was a few beats higher than normal this morning when I took it so I knew it would be a very low pace to keep it down, that’s fine though.
PM: attended a talk for runners in the sports clinic Santry. Very interesting, topics covered were biomechanics of running, injury prevention, strength & conditioning. The talk basically reinforced a lot of what I’d learned from my physios especially the strength stuff & what’s on Kinetic Revolution. Met BG there too. Interestingly there were no new runners in attendance. Pity that because this is the kind of stuff everyone should learn starting out, would prevent a lot of pain & injury!!!
Tuesday 16th Feb: 4 miles easy with 4 x 100m strides (4.3m @ 10:57)
lunchtime run, fairly meh, the only thing really of note was a slight twinge in my right hamstring as I was doing the strides, so I stopped at the 4th one rather than push on to 6. Did some foam rolling in the evening but I’m paying the price for no foam rolling on Sunday or monday…. tut tut tut.
Wednesday 17th Feb. 13.5 miles with 4, 3, 2, 1 @ mp with 5 mins jog recoveries between sets. [runmute with backpack]
Was a bit anxious about this one how best to do it using the watch, had considered turning off auto lap & hitting lap at the end of each MP section but having tested that out yesterday it would have been a total pain (right again meno.. ) so I left the auto lap on and made sure the brain was switched on to when each section was starting & finishing, only pressing the lap button at the end of the 5 mins jogs. Here’s how it went. Had a glass of water with a Kelkin Revive tablet & a few bites of an apple before leaving the house. I did have to take a loo break briefly and I could feel a twinge in my right glute as I was coming through the PP but otherwise all ok.
Lap Distance Time Pace Elev HR
1 1.0 mi 11:04 11:04 /mi -12 ft 96 bpm easy
2 1.0 mi 10:59 10:59 /mi -8 ft 127 bpm easy
3 1.0 mi 09:44 9:44 /mi 0 ft 147 bpm mp
4 1.0 mi 09:38 9:38 /mi 1 ft 148 bpm mp
5 1.0 mi 09:33 9:33 /mi -2 ft 151 bpm mp
6 1.0 mi 09:36 9:36 /mi 17 ft 152 bpm mp
7 0.4 mi 05:01 11:12 /mi -6 ft 140 bpm recovery
8 1.0 mi 09:22 9:22 /mi -32 ft 146 bpm mp
9 1.0 mi 09:41 9:41 /mi 41 ft 153 bpm mp
10 1.0 mi 09:34 9:34 /mi -52 ft 149 bpm mp
11 0.4 mi 05:12 11:20 /mi -3 ft 142 bpm recovery
12 1.0 mi 09:34 9:34 /mi -52 ft 151 bpm mp
13 1.0 mi 09:35 9:35 /mi -91 ft 151 bpm mp
14 0.2 mi 02:23 11:38 /mi -2 ft 148 bpm recovery
15 1.0 mi 09:39 9:39 /mi 18 ft 158 bpm mp
16 0.3 mi 03:59 10:48 /mi -11 ft 150 bpm recovery
the last MP mile was hard, I won’t lie (as the HR would show too) right now I can’t imagine how I could manage 26.2 of those, however…. I’ll have tapered, I won’t have the backpack, there won’t be traffic lights & pedestrians to contend with, I’ll have fuel on board.
Soooooo, MP, if I’d a euro for every time someone asks me ‘so what’s MP’ I’d have a fiver Based on the results from Trim it was decided my MP HR would be 150, as rough guide pace wise MP will possibly be between 9:40 & 10:00, this can be reviewed again after Kinvara. I know there are people here who will think this is too conservative, and I’m sure some folk will wonder why I’m putting in all this work for a measly 4:20 ish marathon time but it won’t be measly to me.
Mcmillan says 4:06, mcmillan can go and run Rotterdam himself so! My number one priority is to run a good marathon and enjoy it, so here are my goals at the moment.
A+ 4:15
A 4:20
B 4:25
C 4:30
D enjoy the day and to hell with the time
I’m pretty sure you’re only supposed to have 3 goals but I’m special ok. So there it is. Like I said, will take another look at it after Kinvara and either adjust up or down depending on how that goes. 0 -
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