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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

AuldManKing

At this stage, whats the thoughts on the P&D plan for the Marathon?

Didn't you follow P&D previously? Any bastardisation of the plan going on (apart from dumping tuneup races)

annapr

I know how your old dog feels

FBOT01

AuldManKing wrote: »

At this stage, whats the thoughts on the P&D plan for the Marathon?

Didn't you follow P&D previously? Any bastardisation of the plan going on (apart from dumping tuneup races)

This is my 4th cycle doing a P&D plan. I started with the 18 week up to 55 and then did 2 cycles of the 18 week 55-70 in 2014 before Berlin. I like them as they have a good mix of MP runs, solid midweek runs, tempo and VO2Max without being over loaded with really fast stuff that might tip the creaking body over the edge.

I had gone back on the same 18 weeker for DCM last year before pulling the plug due to injury. I don't think the injury was P&D related. It was more down to me not looking after the extras like flexibility and strength work.

This time I am on the 12 week 55-70 version as I didn't think I was ready to jump back in 18 week out so took a few more weeks of base building before committing.

I pretty much stick to the plan each cycle other then the normal juggling to fit in the odd race or work in some real life occasions. Although the one thing I have never done is the tune-up races as prescribed but that was more down to scheduling than a particular objection to doing the races. As long as I get a couple of good races in at some stage during the cycle that enough for me.

I definitely like the 12 week option I think it will be the way I will go in the future as long I am keeping up the base mileage levels at other times of the year.

Mrs Mc

annapr wrote: »

I know how your old dog feels

+ 1 to that

FBOT01

21/03/2016 Monday Double Recovery Day

AM 6m @ 08:40 avg pace (Lunchtime Recovery)

PM 4m @ 09:04 avg pace (Recovery) plus 60mins Pilates Class

Did exactly what it said on the tin. Nothing to see here.

FBOT01

22/03/2016 11m @ 07:46 avg pace (VO2 Max 6x1000 @ 5k Pace RI140) plus 90mins Yoga/Pilates Class

Decided that anything under 18min 5k pace would do. Youngest join me for 3m before heading home while I head on out the coast to do the faster stuff between the Causeway and Sutton.

Watch was set-up for the intervals so didn't need to bother with it other than to start and stop each interval when it beeped. Rep 1 and 2 were outward with 3 and 4 back in and then 5 out and 6 back. First one was a bit of struggle to get going and my right hip felt quite strange. It seemed to be kicking out a little which was resulting in my foot turning in and somewhat restricted flow to my stride. Loosened out by the end of the first rep which was definitely the hardiest one of the session. Worked hard throughout rep 1 and 2 and took no notice of the watch just focused on effort and form. The same for rep 3 and 4. I found a much better rhythm for the 2nd two.

I decided to check the watch at the halfway point of each of the last two reps just to confirm I was in the right zone and didn't want to end up looking at Strava later and regretting not checking and pushing harder. Both halfway checks showed 5:5x so I was in the right zone alright. Rep 5 was tough but I knew I only had one more after it and rep 6 involved a little hanging on in the middle section but finished strong and pretty wiped but content with my effort.

Splits for reps were : 03:42/03:35/03:35/03:36/03:37/03:37 equivalent paces per mile are 05:58/05:47/05:46/05:48/05:50/05:50

24/03/2016 Wednesday 15m @ 08:04 avg pace (MLR with Hill of Howth)

Continued the midweek pilgrimage MLR to Howth. Happy just to let the legs run at their own pace as long as I felt they were not being too lazy. Turned out to be in and around 08:00 pace which was perfectly acceptable after a good session last night. Another very enjoyable run in the lovely location on a pleasant evening

Kennyg71

Great session M, no hangover from park run jog at end of LR:D

Murph_D

Very nice and consistent when you got going (and even before you got going). What do you think the deal with hip is?

Duanington

Nice going there M, great consistency on those reps and then a not too shabby 15 miler over Howth Head....you're in great shape

FBOT01

Murph_D wrote: »

Very nice and consistent when you got going (and even before you got going). What do you think the deal with hip is?

I think the hip thing was just some kind of stiffness in either the hip flexor or glute that made it feel like it just wasn't sitting or releasing right. Loosened out OK and got a good going over in yoga/pilates class afterwards.

No repeat on yesterday's MLR. Sports massage this evening so that should sort anything that needs sorting :eek:

Dubgal72

annapr wrote: »

I know how your old dog feels

Mrs Mc wrote: »

+ 1 to that

I have visions of ye hiding under your beds when the men get their running gear out....

FBOT01

Dubgal72 wrote: »

I have visions of ye hiding under your beds when the men get their running gear out....

Wilmaaaaaa!!!!

Mrs Mc

Dubgal72 wrote: »

I have visions of ye hiding under your beds when the men get their running gear out....

How did you know !!!

FBOT01

Thursday 24/03/2016 6m @ 07:48 avg pace (General Aerobic)

Should have been 8 but 6 is all I could fit in and real life got in the way. Had a sports massage in the evening. Both hip flexors and right ITB were "jump off the bed" tight. Quite tender for the rest of the evening. These were most like the trigger the previous nights issue.

Friday 25/03/2016 6m @ 09:01 avg pace (Recovery)

Early morning walk with the dog just to get the legs loosened out as they were still quite sore from the work done on them last night. Headed up around the trails/grass in St Anne's at lunchtime to get in today's planned recovery miles. As the day has gone on the legs have continued to settle down.

FBOT01

26/03/2016 Saturday 20m @ 07:54 avg pace (including Hill of Howth/St Anne's parkrun (23min pacing))

Another early morning trip to Howth then took the "lumpy" route back to St Anne's through Baldoyle/Donaghmeade/Raheny to finish off with a 23min pacing gig @ St Anne's parkrun.

As usual I was a little slow to wake up but settled into it after an hour or so. As has become the norm this year I only used the watch to check pace periodically rather than trying to run to a watch pace. I knew based on the effort that I was in the right zone so didn't mind which end of it I was. Also have pre committed to 23 min pacing in St Anne's so I knew I would be finishing with a few miles at the lower end of the LR pace zone anyway. I find parkrun a great way to finish off these long runs and keep me focused to the end.

Had a vision of a lovely morning enjoying the views from Howth through my shades. Got something a little more character building include a cold, wet and windy accent to the Summit. Was reminded more of the Fat Turkey on Stephen's Day than the glorious blue sky of yesterday.

Great to see aquinn out and about as she joined the volunteer crew in St Anne's for the morning. Loads of other friendly faces among the 240+ parkrunners out this morning. Coffee, cake and chat should have brought week t-3 to an end..............until I loaded up the watch and Strava told me that I had only done 69 miles in what should have been a 70 mile week :eek:

Firedance

you're going back out to do 2 miles, right? RIGHT???!*

*in case you think my maths is off you need to do 71 miles in a 70 mile week

FBOT01

27/03/2016 Sunday 3.9m @ 09:00 avg pace (Recovery)

Extra little recovery run with the youngest to finish off week T-3 correctly

FBOT01

3 weeks to race day.......let the madness begin. I jest because one of the things I like about P&D plans is that taper doesn't involve jumping off a cliff. It is just a gradual reduction in mileage but still involves running 6 days per week and has some intensive sessions right up until race week.

28/03/2016 Monday 8m @ 07:40 avg pace (VO2 Max w/5x600 @ 5K pace RI75)

Put this off til the evening and spent the morning in St Anne's supporting at Brian Boru 10 miler. Boardsies and parkrunners were out in great numbers both runners and supporting. I have never run this race but have supported at all 3 running to date. It might be relatively flat but it has never looked like a PB course to me with a huge amount of twists and turns and yesterday's wind made some stretches quite a struggle. Fairplay to anyone who PB's and there were quite a few.......for the same effort on a more straightforward course there is more to be had for you!! From a supporter point of view it is a great course as it if very compact and you can get to different viewing point quite easily. Pretty chilly hanging around yesterday thought and the coffee afterwards was very welcome.

The session in the evening went pretty much as expected. Felt knackered going out but once I got going all was good. As usual I did the faster stuff along the coast between the causeway and Sutton. First 2 reps were with the wind while the next 3 were back into it. 3rd one was probably a bit faster than expected given that it was back into the wind but there was a cyclist struggling into the wind that I just couldn't help but overtake

Splits for the 600s were as follows: 02:08/02:07/02:06/02:12/02:12

Paces showed as follows: 05:37/05:35/05:32/05:48/05:48

I was nicely focked at the end of the 5th. The rewards for my efforts was getting home before a nasty shower hit. I could see it coming up from the South all the way back in from Sutton and was glad to avoid it.

29/03/2016 Tuesday 12m @ 07:41 avg pace (MLR) plus 90 mins yoga/pilates

Headed up past DCU and back for this one. Zigzaging between Collins Ave and Griffith Ave to give me plenty of elevation changes along route. This route means you are never running more than a mile without an uphill or downhill section to interrupt the stride.

Good yoga/pilates class afterwards. Felt quite tired when I got home which I would expect at this stage in the proceedings.

30/03/2016 Wednesday 7.5m @ 08:10 avg pace (Recovery)

Nice evening jaunt around a local route with the ever bouncy Duanington. Enjoyed the chat and was so relaxed I forgot to even start the watch. Had to cog details for D. Faster than normal recovery pace but effort felt pretty recovery like for most of it.

Main event of the day was the arrival of my Runner's Passport for Boston in the post........my daughter described my expression on picking up the envelope with the BAA postmark as like a kid at Christmas

Kennyg71

Overtaking cyclist up hills and now into wind, know your not a tri fan but have pity on them:D

annapr

Kennyg71 wrote: »

Overtaking cyclist up hills and now into wind, know your not a tri fan but have pity on them:D

I'm sure he shoots them a pitying look as he goes past

FBOT01

31/03/2016 Thursday 5.7m @ 08:57 avg pace (Recovery)

Gentle recovery run in the company of Ferris B. A couple of pinches in the Left Hamstring during mile 5. Felt like fatigue type niggle that I have had before.

01/04/2016 Friday 5.5m @ 08:23 avg pace (Recovery w/strides)

Did this along the grass on the seafront with the strides thrown in during mile 5. Strides were more surges than sprints as hamstring still niggly.

02/04/2016 Saturday 9.7m @ 07:15 avg pace (General Aerobic)

Woke up with what felt like DOMS in my left hamstring and glute

Skipped the tune race option again as I was happy to let life get in the way of it.

Headed out in the afternoon after a bit of rolling and just ran. Planned to throw in a few MP effort miles along the way which I did on mile 5-8. Not quite MP pace but close enough and effort felt OK. Legs loosening out OK with one bit when I started to pick up the pace. It didn't cause me any real problem but certainly remained on my mind for the run.

03/04/2016 Sunday 19.5m @ 07:54 avg pace (LR - easy)

Took the option of a lie in and headed out late morning for this. Did a zigzag up to Finglas then on up through Tolka River Park into the PP back down the Kyber and then back home via North Circular. Nature had been screaming for a while so availed of the facilities in the Yacht and jumped on the bus home. 19.5m was already 2.5m more than the plan so happy to jack it in and avoid the rain.

Pace was easy so leg didn't cause me any problem but did bite me a couple of times on the uphill sections.

T-2 closed off with a few more miles than I was supposed to. Also looked at the training log on Strava and noticed that I only took one rest day in March so agreed with myself to start proper taper during week T-1.

BTW all or any comments above in relation to Hamstring are for my own future record rather than looking for sympathy or accusations of sandbagging

Firedance

How are you feeling about it M? You've had a great training cycle, you're in good shape for sub 3, I hope you're feeling confident

Ferris B

FBOT01 wrote: »

31/03/2016 Thursday 5.7m @ 08:57 avg pace (Recovery)

Gentle recovery run in the company of Ferris B. A couple of pinches in the Left Hamstring during mile 5.

Well, you were too slow....and my motivational speaking obviously wasn't working so had to resort to physical tactics..Didn't expect you to share it on boards though.:D

Murph_D

Easy does it, M. The work is all done. You know best but no need for undue risk between now and the big day.

Mrs Mc

Firedance wrote: »

How are you feeling about it M? You've had a great training cycle, you're in good shape for sub 3, I hope you're feeling confident

He better bleedin do it this time ! He's taking up knitting then

FBOT01

Firedance wrote: »

How are you feeling about it M? You've had a great training cycle, you're in good shape for sub 3, I hope you're feeling confident

I am buzzing for it, AM

Ferris B wrote: »

Well, you were too slow....and my motivational speaking obviously wasn't working so had to resort to physical tactics..Didn't expect you to share it on boards though.:D

Well if Tang and TbL can be as open as they have been about their trips down the canal I don't think we need to be shy about a little pinch or two :P

Murph_D wrote: »

Easy does it, M. The work is all done. You know best but no need for undue risk between now and the big day.

No heroics here, D..........or at least not before the 18th :pac::pac:

Mrs Mc wrote: »

He better bleedin do it this time ! He's taking up knitting then

Dream on, Love

FBOT01

04/04/2016 Monday Rest with 60min Pilates Class

Well needed rest day with Pilates in the evening.

05/05/2016 Tuesday 8m @ 08:08 avg pace (General Aerobic - Easy) w/90mins Yoga/Pilates Class

Nice easy 8 miles in the company of Ferris B. Just an out and back along the seafront. Hamstring felt tight on the way out but grand on the way back.

Good yoga class afterwards with focus on shoulders and hips. Actually cycled to and from yoga as well so that was a nice easy 6 miles on the bike. Grand evening for it.

Decided to give the physio a shout and try to get a bit of dry needling on the hamstring and that did the trick in February when I had a similar issue. The cheek, she had only gone and gotten married last Friday and focked off on her Honeymoon. I'll be having words when she gets back :mad:

As an alternate I got on to the sports therapist and got an appointment for a massage on Thursday morning to be sure to be sure.

06/04/2016 Wednesday 4m @ 08:30 avg pace (Recovery)

Grand easy recovery run. No jip from the leg at this pace. Pity confident that it is just muscle fatigue which has exposed an ongoing weakness in left hamstring. Nothing a bit of TLC won't sort out. I am travelling with work on Friday and Saturday so will be taking those two days off so that should help big time.........also 24 hours in airports and on planes in the space of 50hours will give me plenty of time to read up on Boston course as well so race strategy should be all sorted by the time I return on Sunday

FBOT01

07/04/2016 Thursday Rest - unplanned

Early morning massage gave the left hammer a good going over. Did the full leg for good measure. Bounce off the table stuff so she definitely the spot. Threw on a couple of strips of Rocktape just for good measure.

I have plenty of miles in the bank so stick to walking the dog today and won't be packing the runners when I head away in the morning to avoid temptation. Back on Sunday so will do a few miles then to close off T -1 before heading into race week......if there was a jump up and down like a puppy looking for a treat I'd be using it here

In the words of The Pointer Sisters.....I'm so excited and I just can't hide it I'm about to lose control and I think I like it..... :pac::pac:

08/04/2016 Friday Rest - planned

09/04/2016 Saturday Rest - planned

Might as well log these now

Firedance

FBOT01 wrote: »

if there was a jump up and down like a puppy looking for a treat I'd be using it here

Dubgal72

Grand easy recovery run. No jip from the leg at this pace. Pity confident that it is just muscle fatigue which has exposed an ongoing weakness in left hamstring. Nothing a bit of TbL won't sort out.

You and me both! Enjoy the rest, rest is goooood. Keep saying that, you might actually start to believe it