Can I give more? The answer is usually yes

Catch up needed here:

Monday 14.3.16 to Wednesday 16.3.16

Rest, my wife was on a training course on Monday and fell and cracked her rib. She is a tough cookie but said the pain she was experiencing was worse than child-birth. I was with her on both occasions so knew things were bad. She sneezed Tuesday morning and cried uncontrollably with the pain for about 20 mins after!!!

Thursday 17.3.16

7miles Easy@9.05min/miles in 63min 33secs

Out early before everybody woke to get this done, effort and pace felt very comfortable. All good.

Friday 18.3.16

Rest, missus in a lot of pain, drugged up on painkillers to help give her some ease.

Saturday 19.3.16

12 miles Various@8.11min/miles in 1hr 38mins 16secs

Got out to do this while our teeniest was down for her morning snooze, it was 2E, 4x1 mile@MP/ST, 2E. Miles flew by and everything felt good. MP miles were:

7.33, 7.31, 7.33, 7.30.

Again they felt very comfortable, as they should do at this stage I suppose.

Sunday 20.3.16

20miles@ 8.53min/miles in 2hrs 57mins 38secs with last 2@MP

The last long one before the big day, so final dress rehearsal. Had my marathon gear on save for light short sleeve base layer as it was still bit nippy at 8am when I started out. Took a gel before I started and headed from Thomastown Harbour again towards Mullingar along the canal.

Legs were fine after previous day's faster miles, miles ticked by till my turn around at ten miles which happened to be Mullingar town this time around. Retraced my steps taking a gel every 3 miles up till 15 miles which will be my plan come the 10th of next month. Legs were chomping at the bit to start the MP miles and felt nice and spritely by time they came around. Final two miles clocked in at:

7.32, 7.30

and felt great. Hopefully they will feel this way on the big day, couldn't find anything to complain or question myself on from this run. It was how I hoped it would go and gives me huge confidence heading for Rotterdam.

39 miles from 3 runs for the week, I won't complain as it could have been zero miles from 7 days the way things were going. One more decent week mileage wise then the madness begins. Looking forward to my first taper!!!

Murph_D wrote: »

How many gels is that on the day, 6? Are you stopping taking them at 15 miles?

It'll be 6 up to mile 15 with 2 left in the belt still if I feel I need them. I felt strong up till 20 miles yesterday so hopefully will feel the same come race day. Is that to many, to little?

snailsong wrote: »

Well done B, you're in good shape.
Sounds like a lot of gels to me.

Everyone is different but I usually plan for three or four, maybe starting at 10k, 20k, 30k with the last for a spare. I find an isotonic drink in the last 5 miles or so gives a good boost too. Haven't checked if they give them out in Rotterdam yet.

Cheers P, I have tried the 6 gels out like this twice now and it has shown no ill effects. Helps I have a stomach like a rubbish tip and very little upsets it. As far as I know there is isotonic drink on the route in a few spots but it's a local Dutch brew. If it's like there beer it'll be the finest!!

Monday 28.3.16

20 mins Recovery, legs were feeling the effects of the previous day's 15 mile progression so stuck to the soft surface of the GAA pitch for this. Legs loosened out a bit by the end of the 20 mins.

Tuesday 28.3.16

5miles Easy@9.02min/miles in 45mins 09secs

By now standard run at easy pace, nothing of note from it only it was freezing out.

Wednesday 30.3.16

10.40miles Various as follows:

1E, 2x4miles@MP off 5mins Rec, 1E.

Last big one before Rotterdam, wanted to nail this run and hopefully feel comfortable and in control doing it. It was windy in my part of the country early this afternoon and knew the prevailing wind would be in my face for first block of 4 miles, nothing I could do about that so no point fretting about it. Mile easy warm up, quick tinkle and into the MP miles.

Into my running handy enough and never noticed the wind as the four miles flew by, feeling controlled and comfortable. First block of four were:

7.33, 7.29, 7.30, 7.30.

Into 5 mins recovery and took it handy, was sweating buckets and it was only 5 degrees out. Happy with the first block and soon into the second. Few hills to negotiate on this but concentrated on effort on these rather than checking the watch. Was zoned in on this block and just cruising along, second block came in at:

7.27, 7.31, 7.27, 7.25.

Three quarters of a mile cool down brought me back home. So that's it really regarding the longer MP sessions, have 3 more incorporated into a run next week but this was the one I wanted to nail and I'm happy to say I did that this afternoon. Hay is in the barn now as they say.

Ososlo wrote: »

All your ducks are lined up nicely now Delighted to see things going so well for you! You should feel very confident.

Cheers A, confident and excited but equally nervous and terrified if I'm honest. I can't do no more now so will have to make do with what cards I'm dealt on the day.

Thursday 31.3.16

5miles Easy

Friday 1.4.16

Rest

Saturday 2.4.16

5miles Easy

Sunday 3.4.16

11miles Easy

The paces on these runs are not important at this stage, they all felt super easy and very very comfortable. Sleep hasn't been great the past week but not to concerned about that really as I feel rested and less tired than I have in the previous 4-5 weeks.

Training:

I've run over 700 miles in preparation for Rotterdam, I ran just over 1,000 miles in 12 months last year so that gives an indication of the work put in. I ran a 10 mile PB in Trim and a disappointing Half in Kinvara that was nothing to do with my training, more an old injury letting me down at the wrong time. I missed a few runs due to work issues and family stuff but I'm more than happy with the training I've put in. The long runs along the Royal canal thought me I can do this.

I've not once gotten bored with training and that's all down to the variety coach gives me to keep things interesting, I've been tired heading out for runs but honestly can say I have never thought "I don't want to run today" along the way.

Hopes:

This is the first time I've trained for a marathon correctly that I've gotten through the plan fit to make it to the start line. He will deny this and is to humble to accept it but I put all this down to Myles Splitz, he was kind enough to say yes back last October when I asked for his help when I decided to run Rotterdam. I run the runs yes, but it's his knowledge and wisdom of putting the runs in the right place for me to run that has got me here typing this. Much thanks for that L, wouldn't have done this without you.

The goals I have in mind are as follows:

Gold - sub 3.20
Silver - sub 3.25
Bronze - sub 3.30

I feel I have the training done to achieve my Gold goal and think it's a realistic target considering my PBs from other races. I've nothing but respect for the marathon distance and know the marathon can chew the best up and spit them out. Just don't do it to me next Sunday please!! If the going gets tough which I'm sure it will, I will have this thought in the back of my mind to think of:

"Enter the Pain Cave, at the back there's the Hurt Box. Inside you'll find a suit, a pill and a can of drink. Zip up the Man Suit, swallow the suck it up pill and wash it down with the Can of Hard"

Thanks all for taking the time for following my log and the kinds words of advice along the way, all are very much appreciated and valued. I hope I can do ye proud next Sunday and run the race of my life. From me till next Sunday from here, Adios!!!