From Marlboro Lights to Running Tights!

tomred1N · 02-04-2016 06:45PM

Kennyg71 wrote: »

Not sure exactly how it works, but maybe try Kenzo Tape on calf, had similar issue this week, tape can be bought in chemist, u tube videos up on how to
Apply, usually works for me, probably need to put on today and leave on till
after run finished Sunday best of luck.

Thanks for the tip Kennyg. I actually had a sample tape I must have got in a marathon bag or something . Looked up utube and Put in on earlier and did a 5 mile recovery run. I must say I think it actually helped a bit. Calf was still a little sore but I could feel the extra support . Will leave it on for run in the morning and might get some more and keep it on for next 3 weeks .......

tomred1N · 03-04-2016 09:27PM

Saturday April 2nd

5 miles @ 8:45

5 miles easy. Tried a K tape I had thrown in a drawer about 2 years ago on the calf and I noticed the extra support on it. Funny how little things can help !!

Sunday April 3rd

20 miles @8:15

Plan for this was first 10 easy MP + 20 % and then to increase to MP +10%

Met some club runners for this one. Did 10 miles around 8:35 and then increased pace to 8 min for next 5. On my own for last 5 so gradually increased pace without looking at watch. Was very happy to see last five miles were 8:00, 7:50, 7:45, 7:30, 7:10 and pleasantly surprised to see last mile @mp as I didn't feel I was moving at this pace.

Calf held up ok and that K tape has definitely helped I think. I also bought a pair of compression socks in Lidl to try out on advice of one of the lads I was running with. Put them on this evening and can feel the compression......... unlikely to use in marathon though as I live in Asics socks even when not running. Most comfortable things I ever found .

Well P & D taper time ... 43 miles this week . Looking forward to some fine tuning over next 3 weeks

Murph_D · 03-04-2016 11:34PM

Bought a pair of those socks too. Snazzy eh? :pac: Watch that calf, might want to go easy on the Tues session, or skip it completely.

tomred1N · 07-04-2016 10:02PM

Murph_D wrote: »

Bought a pair of those socks too. Snazzy eh? :pac: Watch that calf, might want to go easy on the Tues session, or skip it completely.

Yep very snazzy , too snazzy for me really ....... havn't worm them yet running though, the tape is still stuck to the back of my calf, forgot about the hair removal part and now can't get it off without torture. Calf had been fine since though so cant complain

tomred1N · 07-04-2016 10:21PM

Tuesday April 5th

5 miles @8:20

had planned doing 3K race at track but with calf left it off. Did 5 easy round home on usual route. calf felt fine but I felt tired .

Wednesday April 6th

7 miles @7:30 with 5 x 600m

Decided to do this day later this week. Felt like I needed a bit of faster stuff to keep legs moving too. All reps around 2:13/ 2:14 with 1 min jog recoveries. Found the first one hard but they got easier as I did them.

Plan has another tune up race Saturday. Thinking of just doing a run with 5 mile at tempo instead as no suitable race.

Brisk 3 mile walk this evening with the dogs and legs feeling like a bit of bounce in them. Weight was 12 stone 5 on Sunday.... I need to try and keep it around that for next 2 weeks and drink loads of water. Plan to take my first gel since mile 22 of DCM last October on sunday. I have done most long runs on empty so I'll at least I hope to get a kick from the caffeine.

tomred1N · 10-04-2016 05:40PM

Friday April 8th

5 miles @8:45.

legs were tired and I didn't bother doing any strides during this run.

Sat April 9th

8 miles @7:25

Plan said tune up race of 8-10 K. Considered a 4 mile in Cobh on sunday but decided to just to a run with 5 miles @LT like from earlier in the plan.

Splits were 6:23, 6;30, 6;30, 6:37, 6:37 .

Happy enough with this as felt easier than similar runs when I was doing these earlier in the plan. Last two were into a strong gust but kept effort even. My 5 mile pb from last summer is 32:25 so not far off that. I like 5 mile distance and will do some after the marathon as plenty choice at this distance over the summer.

Sunday April 10th

NADA .......Plan said 16 easy. Had organised to join a club run at 8am but after getting up and ready I decided against it ( chickened out ). I still have not shaken a cold I have now with two weeks. Not affecting my running and energy levels but annoying it wont go away. Not having any rainproof running jacket and with a planned pace of 8:30 I was thinking how I could stay anyway warm in what was freezing wind and rain. No surprise to see all races cancelled in Cork today, I just saw that Conn Ultra was on today too, if it was anything like down here then I take my hat off to anyone that managed that.......I would have gone to nearest pub even if I had trained everyday for a year for it !!

Will reschedule this long run tomorrow @ easy pace. Also thinking of doing 5/6 MP miles instead of 3 x 1600m reps on Wednesday/ Thursday. Its off plan but I feel like some MP miles after the tempo miles on Saturday to hopefully trick the mind that they might not be that too hard

tomred1N · 14-04-2016 09:06PM

Monday April 11th

16 miles 8:01

Having bailed out sunday I did this Monday evening. Lovely evening for running and having had day of rest legs were feeling ok for 13 miles. Started to feel it a bit for last few but was quite warm and had no water. Pace overall was bit quick as had planned 8:30 but was getting late by time I finished too.

Looked over garmin for taper prior to DCM and I did very little milage but did do more MP miles. Better stick to P&D now I'm this far.

Tuesday April 12th

3 miles easy with dogs no watch lovely evening

Wednesday April 13th

5 miles @8:30

Easy followed by 2 pints ( couldn't resist ) with a pizza as another year passes by !

Thursday April 14th

7 miles @7:55 with 1600m x 3

Was not in mood for this as felt tired from long day in car.

Warm up and 1st mile confirmed sluggish feeling.

splits were 6:13, 6:23, 6:14

first two were mostly uphill into a strong breeze and I was feeling it , last one was easy and felt like only a half mile. I cant figure how I ran 19:00 last summer with no speed training at all and now that I have actually done some bit anyway since x mas I don't think I'd better 19. Anyway that's another days work .....time for some proper taper. I feel rest is required

Bulmers74 · 14-04-2016 09:29PM

tomred1N wrote: »

I feel rest is required

Definitely!!

Murph_D · 14-04-2016 09:56PM

Nice going T, the work is done. Nearly there.

tomred1N · 14-04-2016 10:37PM

Murph_D wrote: »

Bought a pair of those socks too. Snazzy eh? :pac: Watch that calf, might want to go easy on the Tues session, or skip it completely.

Well actually wore these snazzy socks on 16 mile run on Monday and ......well I actually liked the feel of them. Legs felt more compact and supported. Haven't wore them since but kinda in a dilemma now cause thinking of wearing them in case calf crops up again. I'm not one for gadgets but fook me I think I'm falling for stuff, first k tape and now Paula socks , I'm staying off boards till after London !!

tomred1N · 18-04-2016 09:49PM

Sunday April 17th

12 miles @ 8:25

Well last long run of the plan. Had two rest days and skipped a 5 mile run with strides as with long run on Monday I didn't want to do too much this week.
Did 12 easy miles in the company of 3 other club runners. Time passed very quickly on a lovely morning. Wore the compression socks again and I like the feel of them. However when I got home I felt my inside toe very sore like after a marathon where the nail feels bloodshot. Was thinking maybe its the socks as no issue with the runners. When I checked there is a right and left for the socks and I had them on wrong way around. thinks the support worked the wrong way round and squeezed my toes. Think i'll leave them off though as not used enough on long runs.
Noticed during the run too a pain in my left knee. Have got it before on occasion and know its from tightness as opposed to any problem with the knee. So out the foam roller last night. and did both ITB . Painful fookers.

Last week now with a few runs this week. See the forecast for London is cool with maybe showers. Better than Boston I guess just hope there is no wind.

tomred1N · 21-04-2016 10:38PM

Tuesday April 19th

5.5miles @ 8:10

This was meant to be a recovery run but seemed to be in cruise mode. Did 6 x 100m strides as well and acceleration seemed to be very smooth.

Wednesday April 20th

6.5 miles @ 7:40

2 miles w/u

2 miles @ MP 6:58, 7:04

2.5 mile c/d

Well this is the part where I usually feel that MP pace feels hard and how the f**K could I run 26 of them. Well the second part remains true as usual but I must say even though I was going too fast and into a strong breeze I didn't find these too bad . I thinks the recent VO2 max pace makes MP pace feel not too bad. Anyway pace for Sunday is going to be 7:10 to 7:15 so hopefully can hold this for as long as possible.

I'm still messing with compression socks. I have bought a pair of compression sleeves now so I can wear my asics socks as well. I don't suffer from taper madness but I sure as hell am starting to fall for gadgets for my calf ( which seems fine again ) I might be better work on the head at this stage !

Kennyg71 · 21-04-2016 10:54PM

best luck Sunday hope all goes to plan.

Murph_D · 21-04-2016 11:07PM

All the best, T - you seem to have done well with the P&D plan so it's all there for the taking! Good luck.

yaboya1 · 22-04-2016 07:10AM

Good luck on Sunday D.
A great time is there for you once the uncontrollables play ball.

p.s. To follow on from your preview, an in play description has been added for last Monday

Held up start, niggled early, struggling by halfway, finished distressed. Comments: Never travelling & retirement a possibility

overpronator · 22-04-2016 07:25AM

All the best T, hope it goes smoothly.

tomred1N · 28-04-2016 10:27PM

Saturday April 23th
5 miles @8:45

Went for a jog around Hyde park in London as across the road from the hotel. Was only going to do 3, 4 max but got mixed up and went out wrong exit. Had extra mile back to hotel.

Had got flight from Cork at 10 and by the time I had been to expo it was nearly 6 when I got back to hotel. Had dinner booked in nearby Italian res so loaded up with pasta and got to bed around 10 feeling quite tired.

Funny note is I met a good runner from Cork (PB around 2:18 ) on the bus from the plane to the terminal. Recognised him and made a joke about conserving energy. He was asking me what my plans were and what flights I was getting home etc.

He had been planning getting the 14:10 back to Cork straight after the marathon but thought it might be a bit tight !!. I said I was giving myself 36 hours !

Sunday April 24th

London Marathon

26.49 miles @7:16

Up at 6 and quick look out the window to see rain and overcast morning. Down for breakfast of scambled egg and coffee. Place was teaming with runners.

Went out for a feel of the weather and it was quire cold as well so decided to leave club singlet and wear my usual nike drifit top which I am used to wearing. Also made the decision to wear compression sleeve on calves. I had been trying sock I bought in LIDL but they tore on Saturday. I had never wore the sleeves but said I would be better try them as if calf came at me I would be going mad.

Bus to the start as I was with tour entry so no stress and dropped at blue start area. What organisation , hundreds of toilets , changing tents and trucks for the bag collection. Had about two hours to kill so stayed in changing tent for most of it as it was warm in there as people were sitting on the ground and only one small entrance. First guy I spoke to was from Cork !! PB of 3:01 from last year. Seen later I passed him around mile 24 so not a good day for him . Noticed wind was picking up and it was bitter cold in Blackheath as its elevated and exposed. With about half hour to go sun came out so put bag in truck but decided to keep my sunglasses.

Did a few short warm up runs with the gel belt to make sure it wasn’t loose and by 9:50 was lined up in corral 2 of blue start ready to go.

Mile 1 – 5 ( 7:18, 7:01, 6:54, 6:58, 7:14)

I was working off my garmin for mile splits and had a 3:10 pace band to work off as well. Mile 1 was crowded but I didn’t care and eased my way into it and was just behind the 3 HR pacers so I wasn’t passing them. Still crowded but the few downhills over next couple of miles began to make some room and I was starting to find a nice rhytem. I was following the blue line on the road and not sure where but around 5 K I was still just behind the 3 hour pacer. Decided to slow a bit as wasn’t quite sure whether it was me going too fast or pacer was too slow. Popped first gel at mile 5 and put a salt tab in a bottle of water.

Mile 6-10 ( 7:17, 7:08, 7:14, 7:15, 7:13)

Can’t remember too much about next 5miles but I was feeling very comfortable. Only thing was there was constant movement of runners around me. Some passing me and me passing more. No one seemed to be running at same pace as me and even though I tried to start a few conversations nothing was happening. The support around Greenich/ cutty sark gave first indication of the incredible support and noise that makes this a brilliant event. You definitely feel the energy of the crowd. Gel at mile 10

Mile 11-15 ( 7:13, 7:13, 7:13, 7:12, 7:11 )

Weather was very changeable around here, very warm sun at stages where I was glad I had the shades, bitter cold wind straight into face on tower bridge.

I was through halfway and the clock showed 1:34:xx. Quick calculation of having taken about 30 seconds to cross start line made me think I had about a minute in hand. Same again and my target of 3:08 was on. Quick systems overview , this was the most comfortable 13.1 miles I had run in any marathon, Average pace on garmin was 7:10 and as I headed on to mile 14 (another gel ) and 15, pace of 7:10 was holding firm without too much difficulty. I was trying to even hold back a little and thinking mile 20 will be plenty time to push on.

Mile 16 -20 ( 7:05, 7:33, 7:18,7:12, 7:32 )

Through Isle of Dogs it was getting warmer and felt myself heating up a bit. Threw a bottle of water over myself and sun went away again. My calves were fine and the calf sleeves were adding even more support than the socks I had tried. The only thing is my right hip flexor seemed to be getting tight and was giving reminders. Another gel at mile 19 and I think it was here we went under an underpass and I lost garmin coverage. My mile pace was gone when we got back out and I had no idea of pace on that mile. In hindsight I should have pressed lap button to reset. When I checked clock at mile 19 I couldn’t read the pace band as the writing was too small. This was probably telling me I was starting to feel it too and earlier simple task of putting last tab in bottle was not as easy either. Average pace was still showing 7:11. I was still happy I was in line to go sub 3:10 at any rate and when we got to mile 20 was still planning on trying to push on.

Mile 21-26.2 (6:44 , 7:24, 7:27, 7:34, 5:55, 9:17,7:40 7:30) ……..(watch was obviously losing reception with underpasses and high buildings so splits not very accurate )

Mile 20, my plan from entering 12 weeks ago was get through 12 weeks of training , get through 10 miles , get through a second 10 miles and be ready for a tough 10K . Well I had got to where I wanted to be on track and more or less on target. I wasn’t confident about getting any way aggressive here though and just decided to try to hold pace as best I could. Popped another gel at mile 22 but instead of hoping to speed up I was actually struggling to keep pace in check and my hips were starting to tighten and as I felt it loose power. My breathing was fine and I took last gel at mile 22. Looking back I missed water at mile 22/23 when I really needed it , I got a bottle of Lucozade sport but thinking now to be that thirsty I was probably getting a bit dehydrated. Must confess preparation on the hydration front was probably overlooked on the Saturday as got side tracked with travel, expo , 5 mile run , hotel etc etc. Hard as I tried there was no acceleration and when my split for mile 24 was 5:55 I knew my watch was gone awol as well. I was now drifting to race mode where I was trying to hold on to runners who were around me who looked strong. One girl in particular I passed and was passed by her about 5 times until she pulled away with 800m to go. This actually pulled me a long and the stats showed I passed 264 runners over last 7.2k. was also passed by 64 many of whom I remember as I tried to latch on to them. It’s definitely the way to finish.

So overall a little disappointed with the time but happy with the run. Given the variables of it any day you run a PB in a marathon has to be a good one. I think I have learned a few things too on this one

So Marathon number 6, all complete while running from start to finish and a sixth PB but the curve has flattened. I think this run was much the same as Dublin last Autumn given the course profile. I had an inkling that my shorter times had not improved much either so this was bourne out by the time on Sunday. I’ll need to put more thought into the next one. I’m definitely coming back to London though as it was a brilliant race with super organisation and amazing atmosphere. For the record marathons have been. Anyone addicted to the marathon can probably see what the ultimate goal is from below but we won’t even go there yet !!

2012 Dublin 4:16 Hal Higdon Novice

2013 Cork 3:43 P&D 18/55

2013 Dublin 3.28 Boards Meno Plan

2014 Dublin 3:19 Boards Meno Plan

2015 Dublin 3:14 Boards Meno Plan

2016 London 3:12 P&D 18/55

Not sure if P&D plan 55 suited me this time . LT runs are core part of endurance but stop too far out from race for me. Also last MP run was 5 weeks out. No usual half marathon prep. Also I think only 3 x 20 mile long runs not enough. My best executed marathon was the 3:28, a slight negative split but did 4 x 20 miles long runs and 1 x 22 with loads of MP miles at slightly faster than planned MP. I plan to use the club I joined over next few months to work on speed. I may not keep log updated as much but will be back with an update on any improvements on below. Any suggestions also welcome as to where best to work on improvements. List of current PB’s and when.

5K 19:01 August 2015

5M 32:25 August 2015

10K 41:40 June 2015

10M 65:57 March 2016

HM 1:28:30 September 2015

Marathon 3:12:41 April 2016

Murph_D · 28-04-2016 10:57PM

Well done! Interesting observations on P&D, none of which I can argue with or support as my own race experience was not a good guide. You are still making good progress, I can guess where it's going.

tomred1N · 28-04-2016 11:33PM

Murph_D wrote: »

Well done! Interesting observations on P&D, none of which I can argue with or support as my own race experience was not a good guide. You are still making good progress, I can guess where it's going.

Yep Murph hard to know after a day with weather like Boston. I just think the meno plan was more marathon pace specific and you could feel the body getting gradually used to the pace over longer distances each week. Also the mp +\- sessions were great at adjusting pace and getting used to that aspect too. Anyway no plan is a waste ....improvements may still come. Just seen today a guy I used work and drink with years ago ran 2:37 in London. I'm on the blower already to get whatever he's taking !!

Steroo · 29-04-2016 06:58AM

Well done, great progress overall .: I'm outta touch! Jealous much

Kennyg71 · 29-04-2016 07:27AM

Well done great report, just one question if you don't mind looks like you gave
big push as 20 miles, do you think that affected next few miles or was it a conscious thing, I only ask as had sane strategy in mind to try push from 20 if
feeling good.

tomred1N · 29-04-2016 09:40AM

Steroo wrote: »

Well done, great progress overall .: I'm outta touch! Jealous much

Thanks Steroo , I still remember my first 10K run of 52 minutes and thought 50 mins was impossible !

Kennyg71 wrote: »

Well done great report, just one question if you don't mind looks like you gave
big push as 20 miles, do you think that affected next few miles or was it a conscious thing, I only ask as had sane strategy in mind to try push from 20 if
feeling good.

Thanks Kennyg, Very sane and advised strategy i'd say if you have trained paced correctly and have the juice to drive on. I just edited my miles there so that split of 6:44 was on mile 21. All these splits came from my garmin and even when I saw that one at the time I knew it was wrong . I just put down these splits as this is the feedback I was getting at the time. It took me a little longer to realise that my avg pace was off as well but by this time I didn't have the time, energy or mental ability to recalculate. This was first marathon I had 5k splits available on a big clock as well as a clock on mile markers. If I knew that I would have used these and forgot about the watch which can be a bit of an obsession when chasing a time. When it became inaccurate I was unable to process the backup plan as wasn't used to it and simple maths becomes nuclear science at this stage.

Kennyg71 · 29-04-2016 05:15PM

Thanks for feed back, only doing 2nd Marathon and haven't got info on last couple miles for last as watch was timing out and hit stop instead of dismiss. So know
what you mean about simple tasks. Was thinking of going with 3.30 pacers to
20 and if any thing left push on at some stage, just trying to weigh up risks, but
Guess it's all on the day thanks for your thoughts.

tomred1N · 09-06-2016 09:47PM

Well just an quick update here.

Did 4 weeks easy running to recover from London as per P&D plan with one or two longer runs with club on a sunday morning. All at a very easy pace.

Broke my 40min 10K duck in Youghal 10K at end of 4 week recovery. Fast course with very fast first 5K . 19:15 for first half , hung on for dear life in second 5K for 39:56.

Did 5 k after on fast flat course last week in 19:20.....very hot but legs felt zapped and I was 20 seconds slower than same route I ran 19:00 on last August.
Then did Cork HM last Monday. Was hoping to break 1:30 there but with f*ck up at the start and heat I mentally turned off after about 4 miles and ran the 13.6 miles around 7 min pace which was hard enough, usually don't mind heat but only for water to throw over me I would have had to stop here . I certainly would not like to have been doing the full marathon!. I would expect though that my endurance would be better after training for London but for me recovering from a marathon seems to take longer than most and I actually lose quite a bit of fitness by just easy running. Hoping to start sessions again soon or just use races to get a bit of speed into the legs.

Entered Charleville half last night for September and applied to London 2017 for GFA time. If successful that is probably my long term goal. Wont decide on an autumn marathon if any until I hear from London.