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Shotgun 2020
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shotgunmcos wrote: »Since everything changed I went back to building a base with a view to starting a marathon plan end of June. It is still my intention even with DCM called off, to be in Marathon shape by then. There is likely to be virtual marathon events or worst case scenario a TT :eek: Either way its going to be a big block of training for the 2021 DCM. PB or bust eh
I'm sort of in the same boat. It was supposed to be another year of Ironman training for me, but I've all but given up on triathlon in 2020. After hearing my target Ironman was cancelled, I was hoping I'd be able to get a GFA entry for DCM. With that also called off, it's back to the drawing board once again.
There are about twenty marathons on in Europe on the October bank holiday weekend. Some of them are bound to go ahead. I think it would still be possible to sign up for most of these marathons only a week or two out from race day. By then, you'd have a clearer picture of what flying into and out of Ireland will entail. If you're prepared to go abroad, I think it would make sense to begin a block of marathon training and just play the waiting game to see where you'll end up racing. It's probably what I'm going to end up doing.
But even in the unlikely event that leaving the country isn't an option in October, I still think there will be alternatives to a virtual marathon or a 26 mile TT. I really, really wouldn't fancy finishing off a marathon block with either of those, but I don't think any Irish runner will have to. With the cancellation of DCM, there will be thousands of people now looking for something else to do that weekend. There's a void to fill, and I hope there will be numerous alternative marathons popping up around the country. They won't be anywhere near the scale of Dublin, so I'd hope they could get the go ahead.0 -
Hey Zico, thanks for stopping by The plan is to be in shape to do a marathon. If the only options are a quick trip abroad for one then I'll jump on that over a TT. There will be many in a similar situation but as you say, likely that if one marathon opens in some shape or form, many others will follow suit in rapid succession. October could be a real pick'n'mix. Hopefully at least mid to 70% through the plan we will know when to taper and peak. 0
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Monday 25 May
AM: Yoga with yer wan 22mins "Home" Day 26 +80sec plank and 24 press ups.
PM: Easy 6.95m @8:44, hr 66.8%
Strava moving time 1hr, elapsed time 10hrs!!
The yoga was a fairly sleepy session squeezed between morning meetings. The plank is easy at this point so I'll increase to 90 sec and make it more dynamic switching to either side and raising alternate leg, arm etc.
The run was 2 parts. I headed to Tesco to do the weekly shop before work. Packed it all up and found that I had forgotten my wallet, Ooop!
I live about a half mile away, so parked up the trolley and ran over the flyover to get it. Back over the flyover to complete 5 minutes tempo with 2 hills that Id finish off later that evening. I breathlessly collected the shopping and drove home. This is why my first mile is 7 mins and the rest are 9 mins
Fast forward 9 hours and a days work and I headed out with much less energy and motivation. A literal plod without venturing too far from home. My legs ached from the weekend and felt I could have done with more cushioning on the shoes. I'm now down to 2 pairs of Beacon 2 for easy runs and they have 870 miles combined on them. So, on the lookout for a new pair of neutral cushioned shoes with a roomy toe box for easy days. Any recommendations? 0 -
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I pulled the trigger on a pair for just €59. How bad. I wore the pegasus 35 for the sub3 last year and all my tempo stuff. Mad how a year later I'm going to use it as an easy shoe. Went for size 11 which is a size up. Black again, not my favourite but I spent €120 on the Peg 35s at the time. Bargain! ThanksSwashbuckler wrote: »I recall mentioning them in the past but have you considered hoka?
Pegasus wide version are an option too. And reduced with the Nike30 code.
Holy moly those are ugly shoes :eek: I hear you on a good cushioned shoe. The NB 1080v10 was wonderful for just that purpose out of the box. Like running on clouds. The problem was durability. I went way over at 300 miles. They were more like walking shoes after 200! Very poor for the high price point.AuldManKing wrote: »There are so many Hoka versions out there - I bought 1 pair and hated them. Most expensive shoe I ever bought (next to the On Clouds) - and both were not suited to me - mainly due to low drop weight.
The Hoka I got was also very firm underfoot - made for Tempos apparently.
I use the Solar boost as my mileage shoe (i'm tipping 13 stone - so appreciate good cushioning in a light shoe) - but I've ordered these for the cushioning (defo not for the not the looks).
You and I are similar weight. I'm just under 13 and 12 was the lowest I got to at peak shape in my early 30s and 20s. As such your times are perhaps more realistic aspirations vs many of the lighter nippy guys around here
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Wednesday 27 May
AM: Easy 5.05m @8:11, hr 71.1%
AM: Yoga 27min with Adrienne "Home" Day 27 plus 90sec plank & 26 press ups
PM: Workout 4x400m off 400m, 4x200m off 200m, 9.39m total, hr max 97.9%
The pre breakfast run was pleasant. Cloudy, cool and calm. I'd have done the workout only I didn't have time. A day off yesterday as Caz had to head out in the evening and I had no interest in running after 10pm. No harm, the legs felt a bit better and I enjoyed this easy short loop. I think I sweated more doing the yoga afterwards!
The workout was a slightly scaled back version of last week, that I enjoyed. The differences this week were cutting the last 4x400 to 200m, doing the workout on the mile TT route and under the baking hot sun! It was also just 3 hours after the morning easy run.
This had me re-thinking the route. The first 400 was grand but the next one is the second 400 of the TT route and it will really pinch. A drag, a tight left corner and a false flat. I had to slow down slightly on the turn as it was midday and didn't wand to clatter into a pedestrian or a parked car! Its a 200m flat stretch before another left hander, a small short drag and then declines into the 3rd 400. If I haven't toasted myself by 800-900m I have a good chance of hitting the target.
With the recoveries it took me around for another loop and the final 400 was on that uphill section again. I was gasping after it. Ok, it was very warm out but still, I couldn't see myself doing another 1200m at that pace. The 200s were short and sharp but too fast. At least it was a bit of a leg stretcher and I have 2 easy days to bounce back for a go at it Saturday morning
4x400m w/400m easy jog recovery
4x200m w/200m easy jog recovery
Target pace 5:40
rep#|rep time|avg pace|avg hr|%maxhr
1|1:21|5:26|161|86.6
2|1:25|5:42|163|87.6
3|1:21|5:26|163|87.6
4|1:24|5:38|166|89.2
5|0:40|5:22|163|87.6
6|0:39|5:14|170|90.9
7|0:38|5:06|171|91.4
8|0:35|4:42|174|93.0
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Thursday 28 May
Easy 6.41m @8:23, hr 66.8%
Like AMK spent a bit on 3 new pairs of shoes but all bargains The Boston 8 arrived today so looking forward to taking those for a spin this weekend.
I had planned a double but taking my foot off the gas for this week. Definitely carrying some fatigue from 2x 80m weeks. Its still new territory for me. Pleasant run this morning. The first mile was a bit stiff, not usually a great sign. Kept it under 70% effort so nice and easy. On the way out the Condell path, I noticed dandelion seed gathered either side of the path like lines of melting snow. On the way back the wind had kicked them up and it looked like it was snowing on the path. Except the seeds stick to a sweaty face, eyes, mouth etc..
Reducing the volume in an effort to be somewhat fresh for the TT but more because next week is the start of a build to the Marathon plan. 3 weeks of volume and a week down to the start it (whatever it looks like
). Essentially last 3 weeks of base training. Thinking of a 10k TT to kick off the plan. 0 -
Friday 29 May
Easy 9.8m @8:21, hr 67.4%, 1hr22
Woke up feeling rough, like I was on the sauce last night. It was 7am so I figured I just slept passed the alarm and was groggy. An easy run where the numbers all check out fine. 67% max, pace easy and all where I would expect a very easy run to be. However it was a slog. My body felt heavy and drained, legs stiff. Breathing was short and laboured. I felt like I was running against a constant headwind and at 10 min pace. I was rather surprised to see 8:20s on the watch. I had to sit down on the step at home as if I did a tempo run. The sweat was OOnegative proportions. Then Caz handed me my inhaler and some Zirtec and suggested it was probably the pollen. I did do a loop of the local park for the first time in 3 months which was nice.
I saw <80kg on the scale last weekend and vowed not to see 80 again, however the weather is nice and the freezer is full of ice bergers and magnums Part of the 4 months discipline for the marathon cycle last year was diet. I plan to improve the habits again over the next few weeks as I finish base phase. 0 -
Saturday 30 May
Boards TT#2 The Mile Total 9.88m, TT HR avg 94.1%, max 97.3%
First attempt at a mile TT. Seems mad saying that after thousands of miles, mile reps, mile paces etc. I had no idea what to target. Checked the relative target from the last TT, the 5k. Can't remember what website was recommended here but seems others did likewise. It gave me 5:40 as a relative target. I started doing some 400s workouts recently and this pace was at least doable for those. Coming from a rowing background (20 years ago), I know how tough 6 minutes of effort can be.
I had a horrible run yesterday and recent volume was likely to be a factor but it was just a but of fun in these times. Thank you to Swashbuckler and skyblue46 for arranging it, creating an entertaining thread and well done on 2 smashing times yourselves!
I chose a route across the road. The kids wanted to come out and see. It was not flat but I was hoping to get the drag over 500-900 out of the way and use the downhill to finish. It was also a way to make me respect the distance. My default error is always going off too hard. I knew if I did that I'd be toast by half way. Perfect morning, slight breeze, no excuses. I set off along the Ballinacurra Road. Using a stride 15 secs to get up to speed. Waved to Caz and the kids at the corner.
The first 400m mainly flat to the bus stop. I didn't want to look at the watch but had settled early and knew I wasn't over doing it. I didn't have the bounce up on the toes of fresh legs for that initial stride which was not great. Ideally it would be 85,85,85,85 but I knew the hill in the middle would pinch and so the approach was to push the first 400 a little, hang on for the middle 800 and then push again. At the bus stop in around 82 so that was perfect, albeit already breathing hard and dreading the hill. The next 400m had about 7m elevation and a left hand turn at Punches. My legs felt flat. I had no power on the drag. I just worked but the pace dropped. I had no idea how much but I went over the half way mark in 2:53. 91 :mad: I cursed myself for picked this route. It was flat to the next corner and I tried desperately to quicken the stride and gather myslef.
The third 400m was mostly flat but a 3m ramp straight after the next corner at Fennessys pub felt like a wall. Just when I had started to pick up I turned the corner and slowed again, just a fraction. It was over quick but I knew I was behind. I needed to find something, anything. Caz and the kids were at the bottom of the hill. The corner to that hill on Lifford Ave was 200m to go and I was working as hard as I could. Leaned forward after the corner and willed my legs to turn over fast down the hill. Eyes glazed barely noticed the kids. Turned the last corner onto the main road and sprinted the last 50m on the bus lane. The watch beeped with 5:35. I had clawed it back over the last 400m Doubled over gasping, both my calves locked into painful cramp. Dove for the railings of some house with both hands to stretch both calves immediately. It took a minute for the cramps to subside. Hugs for the kids and I trotted off gingerly in the morning sunshine for an hour easy to flush out the legs. They felt a good deal better by the time I sat down outside for a sunny breakfast.
Overall glad its done now. It was hanging over me this week, which was supposed to be a down week. The second half was 10 seconds faster than the first and mostly over the last 400m so I'm mainly happy I didn't go out too hard and finish fading. If anything I left some out there.0 -
shotgunmcos wrote: »Saturday 30 May
Boards TT#2 The Mile Total 9.88m, TT HR avg 94.1%, max 97.3%
First attempt at a mile TT. Seems mad saying that after thousands of miles, mile reps, mile paces etc. I had no idea what to target. Checked the relative target from the last TT, the 5k. Can't remember what website was recommended here but seems others did likewise. It gave me 5:40 as a relative target. I started doing some 400s workouts recently and this pace was at least doable for those. Coming from a rowing background (20 years ago), I know how tough 6 minutes of effort can be.
I had a horrible run yesterday and recent volume was likely to be a factor but it was just a but of fun in these times. Thank you to Swashbuckler and skyblue46 for arranging it, creating an entertaining thread and well done on 2 smashing times yourselves!
I chose a route across the road. The kids wanted to come out and see. It was not flat but I was hoping to get the drag over 500-900 out of the way and use the downhill to finish. It was also a way to make me respect the distance. My default error is always going off too hard. I knew if I did that I'd be toast by half way. Perfect morning, slight breeze, no excuses. I set off along the Ballinacurra Road. Using a stride 15 secs to get up to speed. Waved to Caz and the kids at the corner.
The first 400m mainly flat to the bus stop. I didn't want to look at the watch but had settled early and knew I wasn't over doing it. I didn't have the bounce up on the toes of fresh legs for that initial stride which was not great. Ideally it would be 85,85,85,85 but I knew the hill in the middle would pinch and so the approach was to push the first 400 a little, hang on for the middle 800 and then push again. At the bus stop in around 82 so that was perfect, albeit already breathing hard and dreading the hill. The next 400m had about 7m elevation and a left hand turn at Punches. My legs felt flat. I had no power on the drag. I just worked but the pace dropped. I had no idea how much but I went over the half way mark in 2:53. 91 :mad: I cursed myself for picked this route. It was flat to the next corner and I tried desperately to quicken the stride and gather myslef.
The third 400m was mostly flat but a 3m ramp straight after the next corner at Fennessys pub felt like a wall. Just when I had started to pick up I turned the corner and slowed again, just a fraction. It was over quick but I knew I was behind. I needed to find something, anything. Caz and the kids were at the bottom of the hill. The corner to that hill on Lifford Ave was 200m to go and I was working as hard as I could. Leaned forward after the corner and willed my legs to turn over fast down the hill. Eyes glazed barely noticed the kids. Turned the last corner onto the main road and sprinted the last 50m on the bus lane. The watch beeped with 5:35. I had clawed it back over the last 400m Doubled over gasping, both my calves locked into painful cramp. Dove for the railings of some house with both hands to stretch both calves immediately. It took a minute for the cramps to subside. Hugs for the kids and I trotted off gingerly in the morning sunshine for an hour easy to flush out the legs. They felt a good deal better by the time I sat down outside for a sunny breakfast.
Overall glad its done now. It was hanging over me this week, which was supposed to be a down week. The second half was 10 seconds faster than the first and mostly over the last 400m so I'm mainly happy I didn't go out too hard and finish fading. If anything I left some out there.
Fair play- thats some finish0 -
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Between the Spotlight last week and setting up the 10/10/10 Board TT this week my "self allotted" Boards time has evaporated, leaving little time to update the log. But if it helps the forum, then all good There has been some running Oh and thanks to Treviso on healy's log, I entered the Charleville Half Marathon, scheduled for 13 September. The current plan is wave starts with 50 per wave. Interesting to see if it goes ahead.
Wednesday 3 June
Easy 9.85m @8:07, hr 73.8%, 1hr20
Ooh sudden change in temperature. Quite cool and breezy for some easy miles. Hamstrings a little stiff from the workout on Tuesday so actually took the roller out for once. Since its last use it has been covered in princess stickers.
Thursday 4 June
Easy 6.35 @7:33, hr 73.3%, 48mins
Just a short easy morning run out and back along the river but felt amazing. A cloudy cool morning and I just ran as I felt. The Boston 8s suddenly felt a bit softer, my stride felt relaxed and I had bags of energy. For the same effort as the previous evening run, I was 30 sec per mile faster. Just one of those runs where you don't want it to end. A 12 hour work day then meant the 2nd run of the day was canned but I didn't mind.
Friday 5 June
AM: Easy 5.1m @8:18, hr 66.8%
PM: Workout 3m up, 3x6min LT off 1 min, 3m down
The morning easy miles were grand. My Garmin was low on battery though. I was about to head out without it when I saw Caz's Garmin left charging over night. Borrowed it, ran and had it charged back up to 100% before she even noticed. It was funny later when she exclaimed that she finally hit 10,000 steps this week
Without a plan I was plugging away with miles, building volume gradually but sort of lost with workouts. I've been making them up as I go. The club send out a mail every week with a Friday workout and it usually focuses on 5-10k sort of stuff. That'll do. Garmin says my current LT pace is 6:37 and at 168hr which is about right at 90%. The workout plan was 3x6min at 85-90%. Late in the evening by the time I got out into the cold wind.
3x6 minutes LT with 1 min easy recovery
Target effort 85-90%
rep#|rep time|avg pace|effort
1|6:00|6:14|86.6%
2|6:00|6:08|88.2%
3|6:00|6:12|89.3%
Really solid workout. I felt good on the first rep, relaxed and settled into the target effort. By rep 2 I could sense I was working but breathing well and still aerobic. The minute recovery was over in a flash before the last rep, Interesting that I felt as I crossed over 90% my breathing started to labour and when I gained control and brought it back under LT it felt so much more manageable. Like I could feel the point at which I started to burn matches. That's the second run this week I've felt really in tune with my body. I have not been as bothered by pace but also interestingly that on both occasions when I was relaxed enough to feel the run and breath, the paces were faster than I expected them to be.0 -
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