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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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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

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

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:

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.

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

Dubgal72 wrote: »

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

Wilmaaaaaa!!!!

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

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:

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

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?

Kennyg71

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

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

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.

Mrs Mc

annapr wrote: »

I know how your old dog feels

+ 1 to that

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.

annapr

I know how your old dog feels

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)

FBOT01

17/03/2016 Thursday 7.4m @ 08:35 avg pace (Recovery)

Very pleasant run in the company of my sister's dog. The legs felt the hangover of the previous night's trip to Howth. Everything felt worse today than after the weekend's long run. I think the VO2 Max on Tuesday may have been the biggest contributor to the tightness. Skipped the planned strides.

18/03/2016 Friday 6m @ 08:39 avg pace (Recovery)

Another recovery run in the company of my sister's dog. He is still young and naive enough to light up when I show up in my running gear. As opposed to my own dog who for the last couple of years now disappears into his bed and hopes I don't call him to go with me when he sees me with the running gear on..........youth (2yrs) v's old age (12yrs)

BTW nothing wrong with my dog. He is full of beans if he sees me in my walking boots and reaching for the walking jacket. It's just that his view on running at this stage is "I am too old for that sh1t!"

19/03/2016 Saturday 18m @ 07:46 (LR including Hill of Howth and St Anne's parkrun (20:21))

Speaking of old age I decided to scrap the tune-up race in the P&D plan and bring forward my LR to join Ferris for a trot up to Howth. We then headed to St Anne's parkrun and took up prime position to witness another elder statesman in the form of Murph smash through the 21 min barrier for 5k. Great run from Murph. He committed to the GO HARD or GO HOME concept from the start and hung on well for a well deserved PB. Finished off with the usual coffee, cake and chat in the company of among others the aforementioned Ferris and Murph as well as Laura AC3 who was on marshalling today for her sins.

20/03/2016 Sunday 11.2m @ 07:30 avg pace (MLR - progressive)

Wasn't sure what to do this morning. Previously when I have dumped tune-up races I have replaced them with LT sessions but that's normally before an LR rather than after it. So with 18 miles in the legs from yesterday including a sub-MP parkrun to finish out I decided an LT would not be the thing to do. Instead I decided just to go out and run the balance of the weekly recommended mileage and to let the legs go with the flow. After really struggling to get out of the bed I had no expectation from this run. However, as I got out the door into a beautiful morning for running I felt great. Trotted along happy as Larry with little or no reference to the watch. Knew I was going a little fast but given the fact I had dropped a tune-up race over the weekend I was happy just to run at whatever speed I was comfortable.

Spent the rest of the day tearing down stud walls and kicking in ceiling in my brother's house as he prepared for the builders. Nothing like a bit of demolition work to cleanse the soul :pac:

FBOT01

16/03/2015 Wednesday 15m @ 08:03 avg pace (MLR w/Hill of Howth)

Another pleasant evening midweek run up to the Summit and back.

Quad and calves a little bit tight on the way out and hamstrings a bit crampy over the last couple of miles. Nothing major just more for the watch list

FBOT01

14/03/2016 Monday Rest Day with 60mins Pilates Class

Welcome rest day. Calves a bit crampy during Pilates Class but benefited from the workout.

15/03/2016 Tuesday 9m @ 07:50 avg pace (VO2Max w/5x600 @ 5K pace RI75) plus 90mins Yoga Class

Did the intervals on Griffith Ave between Swords Road and The Rise. Odd numbers were slightly uphill and into whatever breeze was there which wasn't much and probably wouldn't have even noticed it if I wasn't doing intervals.

As I was on my way to Yoga I was carrying a backpack for this one. It is a small enough backpack and was pretty light but still not ideal for intervals.

Ran the first one too quick and never really found a zone after that. Was struggling to hang towards the end of each one especially the last one. The rest interval was probably a bit tight but got them done which is the main thing.

Watch was in miles so intervals were set as 0.38 miles. Spilts were as follows: 02:02/02:12/02:08/02:11/02:15. Excluding the first one the paces were all in the right zone.

16/03/2015 Wednesday

Sh!t just got real..........Bib no 4827 Wave 1 Corral 5

FBOT01

Wubble Wubble wrote: »

Delighted with how it went. In general I'm happy with how things are going in preparation for the Connemara HM. I'm running the Brian Boru 10 mile again in the meantime. Great to see your own hard work bringing its rewards!

Cheers J. Glad to hear all going to plan. Might see you at BB10 if not good luck with it and with Connemara. ENJOY!!!

Wubble Wubble

Delighted with how it went. In general I'm happy with how things are going in preparation for the Connemara HM. I'm running the Brian Boru 10 mile again in the meantime. Great to see your own hard work bringing its rewards!

FBOT01

Wubble Wubble wrote: »

Sounds like a good run yesterday. I actually passed ye near the Chapelizod Gate as ye were coming from the Furry Glen. At that stage I was tagging along with two Clonliffe runners for a couple of miles, following a chance encounter at the top of the Military Hill. Definitely a lot easier running with company!

Actually when we passed you I said it to Murph that I thought that it might have been you but you were well hidden amongst the 5 women so wasn't sure. Hope you had a good run. It was a great morning for it.

Wubble Wubble

Sounds like a good run yesterday. I actually passed ye near the Chapelizod Gate as ye were coming from the Furry Glen. At that stage I was tagging along with two Clonliffe runners for a couple of miles, following a chance encounter at the top of the Military Hill. Definitely a lot easier running with company!

FBOT01

MisterDrak wrote: »

Was down myself on Saturday morning. Must say hello next time

Please do. I see you bagged yourself a St Anne's PB with your sub 20. On one leg too. Well done:)

MisterDrak

FBOT01 wrote: »

12/03/2016 Saturday parkrun St Anne's (22:11) plus 3m wu

Was down myself on Saturday morning. Must say hello next time

FBOT01

Firedance wrote: »

That's probably as achievable as doing it at my mp

You guys are 5 weeks out - where has the time gone???

Time flies when you are having fun

Firedance

FBOT01 wrote: »

15 MLR for me. Happy to do it at Murph's MP if you want to join me :pac::pac:

That's probably as achievable as doing it at my mp

You guys are 5 weeks out - where has the time gone???

FBOT01

Firedance wrote: »

What are you doing on Wednesday week #14milesatmprunbuddy

15 MLR for me. Happy to do it at Murph's MP if you want to join me :pac::pac:

Firedance

What are you doing on Wednesday week #14milesatmprunbuddy