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Comments

  • #202
    JohnDozer
    Registered Users, Registered Users 2 Posts: 803 ✭✭✭JohnDozer


    There be days like this...

    I think we all have days where what happens makes us question everything we are doing. Even just looking at the weight loss aspect of it would suggest the humidity and fluid loss was a factor. You're taking the right approach anyway, take the recovery you need, get back on the horse and take it from there. Probably just a blip and maybe nothing to worry about. A major plus is toughing it out mentally when up against it, miles 20 - 26.2 will need that kind of resolve.


  • #203
    SamforMayo
    Registered Users Posts: 2,297 ✭✭✭SamforMayo


    The heat is definitely a factor Id say. Also everyone has bad days, I remember doing a 15 mile LSR last August and I nearly cried it was that bad, the following week I had no problem doing 16. Just make sure you are eating and drinking well and recovering properly.


  • #204
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Thanks John and Sam.

    Sunday:

    Rest Day.

    Little to nothing done yesterday. I felt OK yesterday no after affects of Saturday's exertions but I thought a rest was certainly needed.

    This weeks plan calls for 2 easy days prior to the long run on Saturday, I may actually take one of those days off or a recovery paced run, just to ease up a little bit.

    Today has 5K intervals planned, not sure about this but I guess I'll give it a go and figure out pretty quickly if it's a bit much and revert to an easy run if so.


  • #205
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Monday

    5K Pace Session

    1 Mile Warmup, 3 x (800m/600m/600m) 90 secs recovery and 4 mins between sets + Cooldown

    Well after Saturday's disappointing run I was a little apprehensive about this. I got home from work, got changed and the proceeded to fall asleep on the coach coch sofa. Was a really good sleep but it was pissing rain when I woke and it didn't do much for my mood.

    I decided to head out and see how the warm up went before deciding on the 5K paces.

    Anyway, the rain was a downer but the warmup went ok so I decided to push on. In fact the 5K work was very good, it was very enjoyable and I hit pretty much all my splits except where I was on steep uphill sections, so it was a very successful session.

    It actually seemed pretty easy by the end. It's amazing how much confidence can be gained from 1 session as before this i wasn't sure at all about this marathon training, now I can't wait for the next run.

    5K Paces

    Distance|Pace
    800|7:38
    600|7:37
    600|7:34
    800|7:42
    600|7:40
    600|7:37
    800|7:28
    600|7:26
    600|7:40


  • #206
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Tuesday

    7 Miles @ 9:49 m/m

    As I posted over on the novices thread this was a very enjoyable run, with the pace about what I would expect for an easy run and happily my HR averaged around 77% of Max.

    Hopefully this is a sign of things to come.


  • #207
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Wednesday

    Tempo with 2 x 15 min @ MP

    I fell asleep after work and had a nice little snooze which left me heading out quite late but feeling full of energy. I started off with some easy miles, then 2 x 15 mins @ MP with 5 mins recovery in between.

    The MP stuff still feels quite difficult but at least I am no longer running it faster than I had intended. It is actually more difficult than it sounds.

    Anyway good session, 9 miles in total.

    1|WU|10:05
    2|MP|8:44
    3|MP|8:49
    4|CD|10:09


  • #208
    statss
    Closed Accounts Posts: 1,802 ✭✭✭statss


    jaysus I wouldn't be doing those sort of sessions flying through Rathmines & Ranelagh, I'd be a bull barging through idiot pedestrians!

    Fair play - what is your goal MP for DCM?


  • #209
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Well it was late enough, after 8:30, the only dodgy bit was coming up by all the restaurants in Ranelagh, the rest of it was grand.

    On the PMP, I'm not sure, I'd like it to be around 8:30ish but it will depend on how training goes.. Tonight I was targeting 8:35-8:45 for those segments. I came in at the lower end of that so happy enough with where I a at the moment as I feel there is a fair bit of improvement still to come.

    I've a 10K on the august bank holiday which will tell a lot about where I am in terms of fitness.


  • #210
    statss
    Closed Accounts Posts: 1,802 ✭✭✭statss


    adrian522 wrote: »
    Well it was late enough, after 8:30, the only dodgy bit was coming up by all the restaurants in Ranelagh, the rest of it was grand.

    On the PMP, I'm not sure, I'd like it to be around 8:30ish but it will depend on how training goes.. Tonight I was targeting 8:35-8:45 for those segments. I came in at the lower end of that so happy enough with where I a at the moment as I feel there is a fair bit of improvement still to come.

    I've a 10K on the august bank holiday which will tell a lot about where I am in terms of fitness.

    Good stuff,

    Just thinking there, I can't recall if you've mentioned using a HR monitor before but I find they help pace MP sessions - if you know your max HR, a typical marathon HR to train at would be about 82-85% of your HR max, so these sessions then involve keeping the HR around that zone so the pace then looks after itself. Makes them simpler to execute for me anyway. You are well positioned location wise to do some of the MP sessions along the DCM route aswell, I found that really helped me last year too.


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  • #211
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    statss wrote: »
    Good stuff,

    Just thinking there, I can't recall if you've mentioned using a HR monitor before but I find they help pace MP sessions - if you know your max HR, a typical marathon HR to train at would be about 82-85% of your HR max, so these sessions then involve keeping the HR around that zone so the pace then looks after itself. Makes them simpler to execute for me anyway. You are well positioned location wise to do some of the MP sessions along the DCM route aswell, I found that really helped me last year too.

    Thanks, yeah I use a HR monitor on pretty much every run. Must check what it was for the recent MP sessions.


  • #212
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Thursday

    7 Easy Miles in the Phoenix Park

    Managed to get a nice run in at lunchtime. It was very warm and sunny out there but the run was nice and slow so it wasn't too bad.

    I enjoyed this but I could have done with a bit more recovery having ran late last night and then lunchtime today. Anyway, glad to get it done, now to relax for the evening for a change.

    A few more easy miles tomorrow. Trying to keep the week on week mileage increase to < 10%


  • #213
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    statss wrote: »
    Good stuff,

    Just thinking there, I can't recall if you've mentioned using a HR monitor before but I find they help pace MP sessions - if you know your max HR, a typical marathon HR to train at would be about 82-85% of your HR max, so these sessions then involve keeping the HR around that zone so the pace then looks after itself. Makes them simpler to execute for me anyway. You are well positioned location wise to do some of the MP sessions along the DCM route aswell, I found that really helped me last year too.

    Just looking there, the 2 MP sections from yesterday were at 84% and 88% of max. The second one had a fair bit of uphill and was actually slower but will keep an eye on this in future.


  • #214
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Friday

    5 Miles Easy

    The title says easy, but the heat said different, oddly little energy for this, took a break half way around. Just trying to hydrate properly now for the long run tomorrow.


  • #215
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Saturday

    12 Miles @ 10:02m/m

    Another Saturday, another 12 miles. This time I was determined I was going to be properly fueled up and properly hydrated, so breakfast of porridge followed by good coffee and lots of water and 1 hour later I was away.

    This run went well for the most part. I was finding the pace easy and the HR was about what was to be expected. I ran to the Phoenix park, 1 lap there and home. The last half a mile or so I found myself having to work a lot harder so slowed it right down. I'm not sure if i would have had another 2 miles in me, possibly I would have but it would have been a struggle.

    I consider this to have been a pretty successful week all things considered.

    Last Week|43.8
    This Week|48.1
    Variance|+9.81%


  • #216
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Monday

    Intervals 3x2K @ 10K pace.

    So the above session is there to start the week. It sounded not too bad at all so decided to get it out of the way early. After a 2 mile warmup i was into the first rep and feeling nice and comfortable. I probably went too fast if anything.

    3 mins recovery and onto the second rep, much tougher, slightly uphill and into the wind but struggled a bit with this rep. Needed my 3 mins recovery and then some. The last rep was incredibly tough, just about got through it. Typical that these paces in a race seem fine but in training are that much tougher to replicate.

    Anyway after recovery and cooldown miles that session totaled 8 miles. It was tough going at times but I'm glad it's done and dusted and week 3 in the plan is well underway.

    1|1.25m|7:37 m/m
    2|1.25m|7:49 m/m
    3|1.25m|7:51 m/m


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  • #217
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Tuesday

    5 Miles Easy @ 9:26 m/m

    Just easy miles tonight, nothing too crazy. These were faster than I expected but the HR monitor confirms the effort was easy so I'm happy enough.

    I also did a little strength work this evening. The plan calls for it's first MLR tomorrow. 12 miles or so. These are the runs I'm most apprehensive about, longish runs after a days work and cycle home but before dinner.

    We shall see how I get on.


  • #218
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Could you run home from work and get some miles in that way?


  • #219
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Ososlo wrote: »
    Could you run home from work and get some miles in that way?

    In theory I could do that, I'd have carry stuff home though so I'd prefer to come home first then out again later, particularly if it will be hot enough around 5 or 6.

    I may come home and eat something, then go out later on in the evening.


  • #220
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Wednesday

    12 Miles @ 9:50 m/m

    Well after all my talk of waiting for it to get a bit cooler I slapped on the sunscreen and headed out at 5pm.

    I spent a good deal of my run deciding which side of the road offered more shade and running along there. As far as hydration was concerned I consumed about a litre of water prior to going out, brought another 500ml with me and bought more on the way so I was fine.

    I think hydration is crucial on these runs as when I have really struggled it has been when I ran out of water.

    The run itself was fine, tough I guess due to the heat and I never really felt all that comfortable.

    The route is along the marathon course from cromswell fort road all the way to Stillorgin dual carrigeway. So I gert in 2 of the tougher hills on the course.

    The last mile or 2 I thought were never going to end. I don't know yet how I'll handle the longer runs but I guess I'll find that out soon enough.

    I also managed to be over a mile from home when I finished and the walk home wasn't pleasant.


  • #221
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Thursday

    6 Miles @ 9:37 m/m

    Actually found myself free at 3.30pm today in the Phoenix park. Had my gear with me and couldn't resist getting my easy run out of the way. the downside was of course the heat was pretty intense at that stage but I reasoned that in one of the races over the summer I may have deal with those sort of conditions so off I went.

    The first mile or so were fine but after going up Military road I started to feel the heat and it was tough going for a while. I got through the 6 miles but it was a bit of a slog at times.

    I think I stopped for a break once or twice, probably should have carried water too. As ever glad to get it over. Tomorrow's session calls for M-pace for 30-40 mins so probably be waiting until after 7pm tomorrow I reckon.


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  • #222
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Friday

    M-Pace Tempo 2 Easy + 40 mins M-Pace + 1.3E

    Total 8 Miles

    Good run this evening, headed out after 7pm, weather was perfect. I thought this was going to be tougher to be honest. I struggled a bit last week with 2x15 mins but this was OK. Maybe it was the recovery that tired me out last time :)

    Anyway, now to recover as best as possible and get out tomorrow for the 14 mile long run.


  • #223
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Saturday

    LSR 14 Miles @ 9:56

    Went out this afternoon for this, with the 8 miles from yesterday still being felt. The route brings me up around Marlay Park and back via Rathfarnham. It was a nice run for the most part. I didn't take any gel but I did take on a good bit of water during the run.

    As usual the last few miles were a bit of a slog but I guess that's the point. Recovery day tomorrow and so ends what looks like one of the toughest weeks on the first part of the plan. 1 Interval session, 1 tempo session, and 2 runs of 12-14 miles. I'm just glad it's over.

    DLR 10K next Monday.

    Last Week|48.1
    This Week|53.1
    Variance|+10.3%


  • #224
    Pacing Mule
    Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    What's the target for the 10k ?


  • #225
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Pacing Mule wrote: »
    What's the target for the 10k ?

    That's a good question. My PB from June 2013 is 51:51.

    This race east year was pretty forgettable, 55:xx

    So I'll be looking to pass both of those. I think sub 50 or even sub 49 is doable even on this hilly course .

    I guess I'll just wait and see how I go and if I get through the first half OK maybe push on a bit in the second half.

    Are you doing it?


  • #226
    Pacing Mule
    Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    adrian522 wrote: »
    That's a good question. My PB from June 2013 is 51:51.

    This race east year was pretty forgettable, 55:xx

    So I'll be looking to pass both of those. I think sub 50 or even sub 49 is doable even on this hilly course .

    I guess I'll just wait and see how I go and if I get through the first half OK maybe push on a bit in the second half.

    Are you doing it?

    Pulled out. It was on my agenda alright and aiming for similar to yourself but then I thought that it wouldn't be a good idea to push a race - have been nursing a few niggles and only getting back on track mileage wise this week. That said had a comfortable 10 miles yesterday so am beginning to get tempted :D


  • #227
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Pacing Mule wrote: »
    Pulled out. It was on my agenda alright and aiming for similar to yourself but then I thought that it wouldn't be a good idea to push a race - have been nursing a few niggles and only getting back on track mileage wise this week. That said had a comfortable 10 miles yesterday so am beginning to get tempted :D

    You are probably right to give it a miss so. No sense doing the race unless you can do it justice.


  • #228
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Monday

    10K Pace Intervals

    I won't repeat my tales of woe that I mentioned on the DCM Novices thread but suffice to say it has not been a good day for my.

    As far as my run is concerned I'm happy I got it done as it would have been very easy to have skipped it. The plan called for 2x(4x800m) @ 10K pace with 90secs recovery and 5 mins between sets.

    To start with I had to run with a heavy enough backpack for the warmup which ended up being 3 miles. I decided to do the intervals in Bushy Park, they went well enough as detailed below, and then head for home weighed down with the backpack again.

    The overall distance was 10 Miles and I at least learned that I am not a fan of running with a bag on my back!

    The target for each of these would have been about 7:46 m/m. Not sure what happened with the first one as the Garmin seemed to say I was on target .

    Dist|Pace
    0.5|8:12
    0.5|7:42
    0.5|7:42
    0.5|7:42
    0.5|7:46
    0.5|7:46
    0.5|7:44
    0.5|7:32


  • #229
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Tuesday

    8 Easy Miles @ 9:32 m/m

    Nice easy run this evening, I was hoping to get out earlier but my Garmin was giving trouble, plugged it in yesterday at 30% today it was dead, needed to play around with it, cleaning connections etc eventually got it charging.

    Anyway I needed this run, after the run yesterday with the backpack I was feeling a bit of a niggle in the Hip Flexor/Glut area, so stretched it out a bit but had no problems this evening.

    The pace was pretty quick but the HR/effort was easy so no complaints there.

    I feel the training is going well with my only concern being walking the tightrope between doing the required mileage but not actually getting injured.

    I plan to hit 58 Miles this week and then step it back a little next week. Hopefully I can stay injury free anyway.


  • #230
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Wednesday

    Tempo 9 Miles with 2x15 min @ M-Pace

    Got out for a nice 9 mile run this evening, I'm finding these marathon pace sessions easier now, which I guess is the point. I had a bit of an uphill, headwind, heavy rain section that wasn't so much fun but apart from that it was fine.

    I plan to try and get a long run in tomorrow as I won't be doing one on the weekend with the 10K race on Monday.

    Dist|Effort|Pace
    3.0|Easy|9:57
    1.8|M-Pace|8:38
    0.5|Recov|11:19
    1.8|M-Pace|8:39
    0.5|Recov|9:40
    1.5|Easy|9:40


  • #231
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Thursday

    14 Miles LSR

    I decided I wanted to get my long run done tonight, given I'm doing the 10K race on Monday I won't get a chance this weekend. The plan was for 16 Miles with the last 4 at marathon pace.

    I knew this was ambitious but decided to give it a go anyway. I sent in towards town, following part of the marathon course, down lord edward street, parliament street, down the quays, up chesterfield avenue, all the way around by castleknock gate, back into the park, out by chapelizod, Kilmanhaim and south circular road.

    It was good to get this route segment done. I managed the first 12 miles ok, I used 2 gels on this run. After picking up the pace at mile 12 I noticed a few niggles getting gradually worse and these had developed to outright pain after 2 miles.

    I decided to leave it there rather than push on through the pain, there are more important things coming up than those 2 miles so had a bit of a walk home on tired legs.

    July Details

    Runs|26
    Long runs|6
    Quality Runs|8
    Miles|212


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  • #232
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    As mentioned above I could feel some sort of issue coming on towards the end of that run.

    I wasn't too concerned about it though.

    Friday:


    3 Miles @ 10:36

    Recovery run, I really felt uncomfortable on this, it was super slow but I probably should have abondoned it sooner. Hip Felxor and IT-Band very sore on one side.

    A bit of foam rolling and hoping for the best.

    Saturday:

    No running today obviously, I spent a good 45-60 mins doing various strength and Core exercises which I have ben neglecting as well as some more foam rolling.

    Sunday:

    Feeling much better, but decided not to risk a run, I'll do some light stretches and some exercises tonight before the 10K tomorrow.

    If the body holds up I feel I can take a good few mins off my PB. if not it will be a DNF, I won't push through if there is any pain.


  • #233
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Best of luck tomorrow adrian!


  • #234
    Pacing Mule
    Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Hope it goes well for you tomorrow.

    Am literally passing the finishing line (well slightly underneath it on the train now) I hope you get here tomorrow !


  • #235
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Thanks both, I'll make the start line anyway...


  • #236
    donnacha
    Registered Users, Registered Users 2 Posts: 2,260 ✭✭✭donnacha


    Well done on the PB today - good catching up again. Debating entering the Frank Duffy 10m now that you mentioned it ... might see you there.


  • #237
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    donnacha wrote: »
    Well done on the PB today - good catching up again. Debating entering the Frank Duffy 10m now that you mentioned it ... might see you there.

    Same to you. You should run it if you are free its a good race,well organised and not too expensive.


  • #238
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Monday

    2 Mile Warmup with Strides

    DLR Bay 10K

    3 Mile Cool Down Recovery


    Up for an 8am breakfast. Headed out to DL topick up my number and get set. I started with a 2 mile warm up, faster than I intended and realised it was quote hot out at that stage.

    Wandered down to the start area, realised I could do with a toilet at the last minute and as a result ended up starting right at the very back.

    I had a lot of weaving to do near the start but still managed to hit a good time for the first mile. 7:45 The second mile started well and quite fast, carrying through the start of the hilly section. The plan of building up some time in the early part seemed a good idea. (7.37)

    The third mile seemed to drag a bit as the uphills were a little more severe and while the pace was good this did take a bit out of me. (7:45)

    At the halfway point there is one final climb with a water station at the top. It was welcome and I decided to take 15-20 seconds to take on some water and catch my breath as I walked through the waterstation. As a result Mile 4 time was slow.(8:08)

    I picked up the pace again thereafter in order to make some time back. Mile 5 was quick (7:25) and I needed to back off a bit in Mile 6 but it was still a good enough pace. (7:42)

    I came home in 48:24 to give me a big PB but also leave me wondering how much more is there on a flatter course and no injury issues to deal with?

    The IT band didn't cause much problems during the race but it really flared up during the cool-down miles so obviously a lot of work to be done there.

    Decided to hit up Teddy's ice Cream place after the cool down miles. Good Decision.
    Overall very happy, goals achieved and 11.3 Miles done for the day.


  • #239
    Pacing Mule
    Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Super run there especially given the circumstances. A nice set of records on strava too. Congrats.


  • #240
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Fantastic adrian! All the hard work's paying off. You're in for a fanbloomintastic DCM with the way you're training and racing:D
    Well done!


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  • #241
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Thanks guys, I've been waiting a long time to put a decent 10K together, while I haven't been concentrating on the distance it's nice to see the training paying off all the same,


  • #242
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Tuesday:

    8 Miles Easy Running

    I was late getting out last night, and I contemplated not heading out at all. After some foam rolling etc I felt OK so decided to give it a go. Legs were very sore and tired after Monday but got better as the run went on.

    Something great about running around the deserted streets at nighttime in the rain. Anyway I got through it ok so happy enough with that.

    Strangely I was looking at the wrong week of my plan which called for 6-8 miles. This weeks was only supposed to be 4-6 miles.

    Ah well.


  • #243
    JohnDozer
    Registered Users, Registered Users 2 Posts: 803 ✭✭✭JohnDozer


    Nicely done on the 10k! Perfect confidence booster going into the next phase of the plan. You're getting the miles and paces in consistently too... Hope the body holds up, not sure if mine is! BAA plan may be a little too demanding, time will tell I guess...


  • #244
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    JohnDozer wrote: »
    Nicely done on the 10k! Perfect confidence booster going into the next phase of the plan. You're getting the miles and paces in consistently too... Hope the body holds up, not sure if mine is! BAA plan may be a little too demanding, time will tell I guess...

    My plan if I am starting to feel sore and getting too many niggles would be to drop one of the sessions and add in another easy paced run.

    Speed work is great and all but not if it means not getting to the startline.

    I'm not doing any session this week. One MLR and one Long run on the weekend.

    Next Monday I'll see how I feel, the plan has 5x1K @ 10K pace.


  • #245
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Wednesday

    MLR 12 Miles @ 9:19 m/m

    12 Miles in the bank tonight, nice to get through these runs injury free. Legs seem a bit stiff and what not afterwards but the run was fine. Quick time with a few miles faster than 9 mins but again the pace felt easy so not too worried about that. I will need to slow down a bit on Saturday though as 18 miles are called for so I won't e doing 18 at that pace.

    I used the Kinvara's tonight. They felt good and gave no problems, I'm not sure they are a candidate for the marathon but nice to know I can go on the longer runs in them at this stage.


  • #246
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Thursday

    4 Miles Easy @ 9:24 m/m

    Not much to say on this one, 4 easy miles. A bit of a recovery day. More easy miles tomorrow before the long run on Saturday.


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  • #247
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Friday

    6 Easy Miles @ 9:10m/m

    Decided to head up to Tymon for this one. I really should do more running up there and get to know the park a bit better, I feel I'm only skirting the edges so to speak, nice seeing swans and ducks etc on the run too.

    Lots of easy miles this week. Almost looking forward to the speed session on Monday. Almost.


  • #248
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Saturday

    18 Mile LSR

    18 Miles done today. It was nice to get such a long run in as 14 is the most I'd done up to this point. I feel I am now completely back on track following the few missed days last week and the missed sessions this week due to the DLR Bay 10K.

    I used 3 Gels on this run with a strategy of one after 60 mins and another every 45 mins thereafter. This could be a runner in the marathon, which would mean using 4 gels.

    The other option is simply one every 60 mins, which would mean using 3 in the marathon, that strategy needs practicing.

    Anyway the run today was good, it was tough but it was never a case of wanting to give up or anything and the pace was pretty consistent the whole way around. Either 9:25 or 9:38 depending on if you believe Garmin or Strava but either way my easy pace has increased recently which I guess is a good sign.

    Next week brings a 20 mile run, with the Frank Duffy 10 mile the week after. The weeks are really flying by.

    Tomorrow is a rest day, with a 10K pace session on Monday.

    Total for the week is a very impressive 59 Miles (or 60 if Strava is correct).

    Week|Miles
    1|43.8
    2|48.1
    3|53.1
    4|44.4
    5|60


  • #249
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Monday

    3 Mile WU + 5x1K @ 10K Pace + 3 Mile CD

    Motivation was not exactly sky high this evening but I really enjoyed this run once I got out there. There was a very strong wind which made some of the intervals a struggle and some really easy depending on which direction I was going.

    The paces were actually quite good and relatively consistent. The rest of the week brings a MLR on Wednesday and a 20 miler on Saturday.

    Strava tells me I've recorded my best 1KM time and 3rd best 15K and 10 mile times. The 10 Mile time was actually pretty close to what i did in the Frank Duffy last year so I'd be expecting a big PB in this years race.

    All going well so far, this is the start of week 6 of the plan and I'm happy enough with where I am right now.

    Dist|Pace
    0.62|7:19
    0.62|7:30
    0.62|7:25
    0.62|7:13
    0.62|7:21


    Total 10 Miles @ 8:50 m/m


  • #250
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Tuesday

    8 Miles Easy Pace @ 9:20m/m

    The most challenging part of this run was getting the thing uploaded to Garmin connect and strava, talk about an ordeal, retart this, uninstall, clear cache, reinstall, etc, etc,

    Surely there mus be an easier way than this? Why can't Garmin have some easy way of connecting a watch to a computer.

    It's the same with charging the thing, sometimes the level actually goes down rather than up while charging, sometimes it doesn't recognise the charger at all.

    How difficult would it be to have a similar setup to a phone where you plug in a charger and it charges? Shouldn't be that difficult, stupid fancy magnetic connections.

    Anyway rant over, good run.


  • #251
    laura_ac3
    Registered Users Posts: 1,388 ✭✭✭laura_ac3


    adrian522 wrote: »
    Tuesday

    8 Miles Easy Pace @ 9:20m/m

    The most challenging part of this run was getting the thing uploaded to Garmin connect and strava, talk about an ordeal, retart this, uninstall, clear cache, reinstall, etc, etc,

    Surely there mus be an easier way than this? Why can't Garmin have some easy way of connecting a watch to a computer.

    It's the same with charging the thing, sometimes the level actually goes down rather than up while charging, sometimes it doesn't recognise the charger at all.

    How difficult would it be to have a similar setup to a phone where you plug in a charger and it charges? Shouldn't be that difficult, stupid fancy magnetic connections.

    Anyway rant over, good run.

    Feel your pain. I haven't uploaded my last few runs as it wanted me to reinstall a load of things cause of their upgrade. I didn't have the time so left it to fight the battle another evening. I


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