After two great weeks in France and Spain I have a few pounds to
run off and I must get into some structured training soon.
Mon and Tues went ok with 6mile tempo runs and
last night the CSO has a charity GAA match - Over 30s v Under 30s in
Blackrock GAA Club and it was great crack.
You need a different kind of fitness for GAA but I was still going well at the finish although the ground was like concrete and my old boots has studs that were too big..
The result is that I have "skinned" both my heels and I have a few blisters on my feet.
Unfortunately the under 30's beat us by 2 points but we did ok..
Another few days off I reckon and a chance to sample some of that wine we brought back from hols!
Thursday, September 2
Thursday, August 5
Another 5k - Novartis 5k Race Ringaskiddy . 4th Aug.
Athough I am on the running scene for over 3 years now I still have a bit to learn on racing strategy and pacing etc. This 5k went a little better than last week`s and I was fairly happy - though the 2nd mile split was again poor. Maybe I am going off too fast..
Anyways this was my first time on the start line at the Novartis 5k in Ringaskiddy so I did a 2 mile warm up followed by some stretches and then some 3/4 sprints. I went from the finish line out to the 2 mile mark and back so I could see for myself the hill at the finish and where I should kick for home.
Off we go and I set off like a half scalded cat in the top 20 or so.
The field thins out and I end up running alongside some tall,
unstylish dude whose elbows are all over the place. There is a group
of 4 a few metres ahead so I push a bit more and I tag onto this group.
We pass the first mile in 5.40 (slightly downhill).
We are now racing uphill past the Pfizer Plant and this will continue untill we turn left to head for Shanagarry.
2 Runners come past but I say where I am as I am working hard - I
guess that if I stick with this group of 3 (one guy drops back - breathing hard) I will get over the uphill mile and can really push the last mile.
We turn left and hit the 2 mile marker in 12.00.
This comes as a shock to me - I guessed it would be 11.40 ish..
The group of 3 I was racing with were not going as fast as I thought, I should have pushed on harder..still I am racing well and I feel better that last week so lets keep it going..
We begin Mile 3 on a small country road and I pick up the pace a small bit, I am now running with just one other dude as the other guy has dropped back. Just then 2 guys go past and I don`t have the energy/mental strength to respond. I am thinking about the big hill on the last half mile and I get ready to at least hold my current position or try to gain a place or 2.
(I am proud of the fact that I habitually gain at least a place or 2 on the finish and if I do lose a place I am usually well pissed off)
I am now racing alone with 2 guys 5 meters ahead as we go downhill and turn a sharp left facing the finish hill - about 3 mins of racing left.
The fear of being passed again spurs me on and I am gaining on the guy in front, Half way up the hill I draw level and I keep pushing and go past the guy ("got you back for passing me earlier you langer").
I keep it going to the finish line and am happy with my last mile - I hit the clock in 18.42 - 7 seconds faster that last week....
Looks like a slow Mile 2 really cost me - I gotta push harder on this mile next time and then try to hang on for Mile 3.
Happy enough as its a hilly 5k and these races should bring me on a bit.
Anyways this was my first time on the start line at the Novartis 5k in Ringaskiddy so I did a 2 mile warm up followed by some stretches and then some 3/4 sprints. I went from the finish line out to the 2 mile mark and back so I could see for myself the hill at the finish and where I should kick for home.
Off we go and I set off like a half scalded cat in the top 20 or so.
The field thins out and I end up running alongside some tall,
unstylish dude whose elbows are all over the place. There is a group
of 4 a few metres ahead so I push a bit more and I tag onto this group.
We pass the first mile in 5.40 (slightly downhill).
We are now racing uphill past the Pfizer Plant and this will continue untill we turn left to head for Shanagarry.
2 Runners come past but I say where I am as I am working hard - I
guess that if I stick with this group of 3 (one guy drops back - breathing hard) I will get over the uphill mile and can really push the last mile.
We turn left and hit the 2 mile marker in 12.00.
This comes as a shock to me - I guessed it would be 11.40 ish..
The group of 3 I was racing with were not going as fast as I thought, I should have pushed on harder..still I am racing well and I feel better that last week so lets keep it going..
We begin Mile 3 on a small country road and I pick up the pace a small bit, I am now running with just one other dude as the other guy has dropped back. Just then 2 guys go past and I don`t have the energy/mental strength to respond. I am thinking about the big hill on the last half mile and I get ready to at least hold my current position or try to gain a place or 2.
(I am proud of the fact that I habitually gain at least a place or 2 on the finish and if I do lose a place I am usually well pissed off)
I am now racing alone with 2 guys 5 meters ahead as we go downhill and turn a sharp left facing the finish hill - about 3 mins of racing left.
The fear of being passed again spurs me on and I am gaining on the guy in front, Half way up the hill I draw level and I keep pushing and go past the guy ("got you back for passing me earlier you langer").
I keep it going to the finish line and am happy with my last mile - I hit the clock in 18.42 - 7 seconds faster that last week....
Looks like a slow Mile 2 really cost me - I gotta push harder on this mile next time and then try to hang on for Mile 3.
Happy enough as its a hilly 5k and these races should bring me on a bit.
Tuesday, August 3
Carrigtwohill 5k Race 28th July 2010
I took my place on the line at this 5k not sure what to expect.
My last 5k was back in Feb/March but I was determined to "have a go" at
setting a fast time. I calculated that 3 miles @ 5.40 or 5/45 pace would get me to my target of sub 18 for a 5k. Wishful thinking..
I took a warm up lap of about 2 miles and was doing a slow jog - i did`nt feel like I was full of energy but after a few strides I was feeling good to go. We took off fast and I went out fairly hard as we met a small hill and then levelled out a bit. A few passed me and I let them go as I felt like I was racing well hard enough. A few more turns and I hit the 1 mile marker in 5.44.
We then ran up a sharp but short hill and then a slight downhill section.
I was`nt feeling great and I realised this would be hard work.
Another 1 or 2 passed me and I joined a guy from Cork Tri Club who was pacing similar to me. A few more ups and downs and we hit the 2 mile mark 12.00. oh oh - that was a slow mile ! I am doing all I can to sustain the pace so I decide to sit it out and try to gain a few places in a fast finish.
About half a mile to go we get passed bu a guy sprinting by as if the line is just around the corner - my goal is now to beat the Cork Tri Guy to the finish and we both increase the pace a bit. I had forgotten how painful the 5k can be..I know from my warm up that the finish line is about 300 metres away so I kick for home hoping I can maintain it ..my buddy goes with me but I hold him off and I am gaining on the dude that passed me with 1/2 mile to go. The line comes in time for him and I am glad to see it too.
Finish time 18.49 - not too bad for a hilly course I suppose..but a long way from 18.00.
My last 5k was back in Feb/March but I was determined to "have a go" at
setting a fast time. I calculated that 3 miles @ 5.40 or 5/45 pace would get me to my target of sub 18 for a 5k. Wishful thinking..
I took a warm up lap of about 2 miles and was doing a slow jog - i did`nt feel like I was full of energy but after a few strides I was feeling good to go. We took off fast and I went out fairly hard as we met a small hill and then levelled out a bit. A few passed me and I let them go as I felt like I was racing well hard enough. A few more turns and I hit the 1 mile marker in 5.44.
We then ran up a sharp but short hill and then a slight downhill section.
I was`nt feeling great and I realised this would be hard work.
Another 1 or 2 passed me and I joined a guy from Cork Tri Club who was pacing similar to me. A few more ups and downs and we hit the 2 mile mark 12.00. oh oh - that was a slow mile ! I am doing all I can to sustain the pace so I decide to sit it out and try to gain a few places in a fast finish.
About half a mile to go we get passed bu a guy sprinting by as if the line is just around the corner - my goal is now to beat the Cork Tri Guy to the finish and we both increase the pace a bit. I had forgotten how painful the 5k can be..I know from my warm up that the finish line is about 300 metres away so I kick for home hoping I can maintain it ..my buddy goes with me but I hold him off and I am gaining on the dude that passed me with 1/2 mile to go. The line comes in time for him and I am glad to see it too.
Finish time 18.49 - not too bad for a hilly course I suppose..but a long way from 18.00.
Thursday, July 22
Training Update
I have been doing fairly easy training for the past 4 weeks and I have not
really tested myself apart from a few hilly tempo runs around Rochestown and Raffeen.
We started building on our site near Clonakilty 4 weeks ago so we have been busy sorting out paperwork mostly (we appointed a contractor so,apart from several decisions we must make along the way it should be fairly stress free)
I seem to have a bit more speed and I feel strong running uphill which is probably a gain from my marathon training.
I ventured down to Clonakilty a few weeks ago and entered a 10k in Ballinascarthy (Fri 2nd July) - a nearby village which does`nt hold fond memories for me..
(This was the dreadful venue we were dragged off to as kids for Irish Dancing classes) It was interesting being back in Bal during festival week - the Hurdy Gurdys/Merries seemed not to have changed in 20 years!
The race was a very hilly 10 k and I took off with the club runners and settled into about 6.20 mile pace. I was passed by a few and I passed one or 2 but I did`nt feel fantastic so , if truth be told I did`nt kill myself. Without a watch I decided that I should target 40 mins and I would hold my race position which was,I guessed in the top 10.
I pushed on and felt a bit better as the race went on. My parents made the 3 mile trip from home and it was nice to see them at the finish. The locals gave us a great reception - fair play.
I crossed the line in 8th position - time 40.49-not too bad on my "comeback" race on a very hilly circuit.
We were then off to the fantastic new GAA Grounds in Clonakilty for a 50th Birthday Party where I ate a huge plate of BBQ and washed it down with several pints of Carlsberg - Great recovery fuel!
Since Ballinascarthy I have been ticking over in the training - I will
start doing a bit more soon as I want to race some 5k and 10k races before the summer is out.
Nothing like the buzz (and pain) you get from racing..
I have been playing a fair bit of golf and progress is good here too - golf handicap is down to 13.
My real target for the next few weeks is to hit a new PB in 5k and 5 mile races.
really tested myself apart from a few hilly tempo runs around Rochestown and Raffeen.
We started building on our site near Clonakilty 4 weeks ago so we have been busy sorting out paperwork mostly (we appointed a contractor so,apart from several decisions we must make along the way it should be fairly stress free)
I seem to have a bit more speed and I feel strong running uphill which is probably a gain from my marathon training.
I ventured down to Clonakilty a few weeks ago and entered a 10k in Ballinascarthy (Fri 2nd July) - a nearby village which does`nt hold fond memories for me..
(This was the dreadful venue we were dragged off to as kids for Irish Dancing classes) It was interesting being back in Bal during festival week - the Hurdy Gurdys/Merries seemed not to have changed in 20 years!
The race was a very hilly 10 k and I took off with the club runners and settled into about 6.20 mile pace. I was passed by a few and I passed one or 2 but I did`nt feel fantastic so , if truth be told I did`nt kill myself. Without a watch I decided that I should target 40 mins and I would hold my race position which was,I guessed in the top 10.
I pushed on and felt a bit better as the race went on. My parents made the 3 mile trip from home and it was nice to see them at the finish. The locals gave us a great reception - fair play.
I crossed the line in 8th position - time 40.49-not too bad on my "comeback" race on a very hilly circuit.
We were then off to the fantastic new GAA Grounds in Clonakilty for a 50th Birthday Party where I ate a huge plate of BBQ and washed it down with several pints of Carlsberg - Great recovery fuel!
Since Ballinascarthy I have been ticking over in the training - I will
start doing a bit more soon as I want to race some 5k and 10k races before the summer is out.
Nothing like the buzz (and pain) you get from racing..
I have been playing a fair bit of golf and progress is good here too - golf handicap is down to 13.
My real target for the next few weeks is to hit a new PB in 5k and 5 mile races.
Sunday, June 13
Cork City Marathon Report
Mixed Emotions and a fair bit of pain after my first marathon on Monday last.
I am still trying to work it all out and today I am able
to walk with only a little pain and stiffness.
The last few days were painful - from my feet to shoulders , all muscles seemed to be complaining about the stress placed upon them.
Up until Monday last my longest race was a 10k and I was`nt sure if I had what was required to race a marathon, but, now that I have done it the satisfaction is huge.
As I managed to pick up injuries from racing hard in the past I did'nt race since the XC back in November. I had planned a half marathon or 10 mile but or one reason for another I did`nt make them..I find it hard to pay 20 to 50 Euros to enter a race unless I am going flat out /full effort. If not, I`ll just go training..
So,the Race..
I had decided to go with John D and the 3.15 pacing group and the plan was to basically see how it panned out and kick on at mile 20 if I felt strong.So, my time goal was anywhere between 3.09 and 3.20.
We started behind a lot of runners (mostly relay runners) so once we passed through the starting mat there was a lot of bobbing and weaving.
The pace seemed a bit quick - maybe John is trying to get a cushion already?? Message to self - "First few miles are always a bit difficult
till you find your rythmn".We had some open road now and our group of about 14 was going along nicely.
First 5 miles we were on target with a 30 second cushion. The next 5 miles were into the weather but I felt ok and we had a good bunch of
runners,and we shared a chat and a good laugh at times.In and out of JL Tunnel and heading for my local routes around blackrock and mahon.
Just after the sliproad I was looking for Fiona near Mahon (she was to be there with a banana) but I could`nt see her anywhere.
I wanted to offload my sunglasses as well and did`nt want them in my side pocket for 26 miles..I kept them on for the first 5 miles and figured they would help me in the wind but the rain was a pain in the hole!
No sign of Fiona, I shrugged and took my first Gel,reckon she slept in..
I am feeling ok at this point in the race but I have absolutely realised that it would have been foolhardy to go off any quicker, already I am reckoning that to finish with the 3.15 balloon will take all I can give to this race. After Blackrock Castle we are into the wind and rain and I
know the halfway point is not far away.I am at the front of the Group with John D - feeling good - laughing into the face of the storm. We turn back towards the city and go through 13 miles in 1.37 - on pace.
We are on the old railway line now and as we pass Blackrock Station I spot
Fiona and her sister Sinead. I grab the banana and throw her my sunglasses - Sinead has a Gel for me but I miss it - I have 2 more on me anyways..
Around the 14 mile mark I start to feel my right calf a bit, I don`t
like the tightness and I try to get my left leg to do a bit more work and give my right a break. The pace seems a bit quick now - probably just a bad patch I tell myself.Just stick with the Balloon at all costs - don`t get isolated - stick with the balloon.
I run through the "bad patch" and I am so close to the balloon
it is constantly smacking me in the head! We have a good bunch of about 12 guys and 1 gal and I get chatting to a few. The camaraderie is great and a good distraction form any negative thoughts. We share water and food.
One runner (a Boardsie who goes by the name DustyBin)
re-joins our group.He had to take a pit stop and is relieved to be back with us - he tells me he had to run at 10k pace for 2 and 1/2 miles to catch up. Fair play to him. I tell him I am feeling tight but not too bad.
Next few miles are bit of a slog but I have told myself to get to Mile 20
and it`s only a 10k left. At mile 19 I know I am in a bit of bother - I am worried the calf could seize up and I donno if I should stop and stretch or keep plugging away. Both Hamstrings are also getting tight. I relax,check my breathing (it`s ok) and just tell myself to dig in ..
It`s a Marathon after all and it is proving to be Tough !
I spot Fiona and Sinead at a bus stop.."HI.."
We get to Mile 20 and my next target is the County Hall - I am sure that if I can get that far then the final few miles to the finish I will be helped along by the crowd.
I remember a tough mile uphill on the Model Farm Road, I am suffering now and I drink water,energy drinks,I take a gel..anything that may help.
Body is sore and stupid negative thoughts are coming in.."Bollax to it - Don`t lose that fuckin Balloon". We go downhill and onto the Straight Road,In the mist and rain I can just make out the county hall. I am just behind John D and his balloon. Our group is down to 7 or 8 - some are gone ahead and a few have dropped back.I am struggling now and running v low on energy, body is cramping up.."stop and stretch?? c`mon - get to the county hall".
I am hangin on but slowly the 3.15 Balloon slips away,I am feeling a bit woozy really tightening up - before I know it I am stopped to stretch it out.I get going again and pass mile 24 and head for town.
My pace had dropped to I am guessing 9 min pace and I am pissed off to be passed (mostly by relay runners).I up the pace a bit and catch up with another marathoner and run with him for a half mile
but I can`t maintain it and have to stop again and stretch.
Another stretch and I jog on. I am getting great encouragement from the crowd and as I turn for Patrick Street the race announcer is calling out my name on the tannoy - cool !
Bless myself and Cross the line in 3.22.37. Our pacer John Desmond is there to congratulate me - fair play to the man. I make it to the massage tent and get a big hug from Fiona and Sinead.
I am tired and emotional,proud,disapointed,happy and in pain.
I try to keep moving and we head back towards my car - cramps come and next thing i know I am on the ground screaming in pain. John Quigley comes to my rescue and stretches the legs for me - thanks John !
The Marathon is truly a big test of mind and body,those 30 seconds I spent
crying into my towel at the finish are testament to that!
The 2 days after the marathon were fairly painful - a massage helped and
now almost a week on I am feeling good again, ready to race again in a few weeks hopefully.
I am still trying to work it all out and today I am able
to walk with only a little pain and stiffness.
The last few days were painful - from my feet to shoulders , all muscles seemed to be complaining about the stress placed upon them.
Up until Monday last my longest race was a 10k and I was`nt sure if I had what was required to race a marathon, but, now that I have done it the satisfaction is huge.
As I managed to pick up injuries from racing hard in the past I did'nt race since the XC back in November. I had planned a half marathon or 10 mile but or one reason for another I did`nt make them..I find it hard to pay 20 to 50 Euros to enter a race unless I am going flat out /full effort. If not, I`ll just go training..
So,the Race..
I had decided to go with John D and the 3.15 pacing group and the plan was to basically see how it panned out and kick on at mile 20 if I felt strong.So, my time goal was anywhere between 3.09 and 3.20.
We started behind a lot of runners (mostly relay runners) so once we passed through the starting mat there was a lot of bobbing and weaving.
The pace seemed a bit quick - maybe John is trying to get a cushion already?? Message to self - "First few miles are always a bit difficult
till you find your rythmn".We had some open road now and our group of about 14 was going along nicely.
First 5 miles we were on target with a 30 second cushion. The next 5 miles were into the weather but I felt ok and we had a good bunch of
runners,and we shared a chat and a good laugh at times.In and out of JL Tunnel and heading for my local routes around blackrock and mahon.
Just after the sliproad I was looking for Fiona near Mahon (she was to be there with a banana) but I could`nt see her anywhere.
I wanted to offload my sunglasses as well and did`nt want them in my side pocket for 26 miles..I kept them on for the first 5 miles and figured they would help me in the wind but the rain was a pain in the hole!
No sign of Fiona, I shrugged and took my first Gel,reckon she slept in..
I am feeling ok at this point in the race but I have absolutely realised that it would have been foolhardy to go off any quicker, already I am reckoning that to finish with the 3.15 balloon will take all I can give to this race. After Blackrock Castle we are into the wind and rain and I
know the halfway point is not far away.I am at the front of the Group with John D - feeling good - laughing into the face of the storm. We turn back towards the city and go through 13 miles in 1.37 - on pace.
We are on the old railway line now and as we pass Blackrock Station I spot
Fiona and her sister Sinead. I grab the banana and throw her my sunglasses - Sinead has a Gel for me but I miss it - I have 2 more on me anyways..
Around the 14 mile mark I start to feel my right calf a bit, I don`t
like the tightness and I try to get my left leg to do a bit more work and give my right a break. The pace seems a bit quick now - probably just a bad patch I tell myself.Just stick with the Balloon at all costs - don`t get isolated - stick with the balloon.
I run through the "bad patch" and I am so close to the balloon
it is constantly smacking me in the head! We have a good bunch of about 12 guys and 1 gal and I get chatting to a few. The camaraderie is great and a good distraction form any negative thoughts. We share water and food.
One runner (a Boardsie who goes by the name DustyBin)
re-joins our group.He had to take a pit stop and is relieved to be back with us - he tells me he had to run at 10k pace for 2 and 1/2 miles to catch up. Fair play to him. I tell him I am feeling tight but not too bad.
Next few miles are bit of a slog but I have told myself to get to Mile 20
and it`s only a 10k left. At mile 19 I know I am in a bit of bother - I am worried the calf could seize up and I donno if I should stop and stretch or keep plugging away. Both Hamstrings are also getting tight. I relax,check my breathing (it`s ok) and just tell myself to dig in ..
It`s a Marathon after all and it is proving to be Tough !
I spot Fiona and Sinead at a bus stop.."HI.."
We get to Mile 20 and my next target is the County Hall - I am sure that if I can get that far then the final few miles to the finish I will be helped along by the crowd.
I remember a tough mile uphill on the Model Farm Road, I am suffering now and I drink water,energy drinks,I take a gel..anything that may help.
Body is sore and stupid negative thoughts are coming in.."Bollax to it - Don`t lose that fuckin Balloon". We go downhill and onto the Straight Road,In the mist and rain I can just make out the county hall. I am just behind John D and his balloon. Our group is down to 7 or 8 - some are gone ahead and a few have dropped back.I am struggling now and running v low on energy, body is cramping up.."stop and stretch?? c`mon - get to the county hall".
I am hangin on but slowly the 3.15 Balloon slips away,I am feeling a bit woozy really tightening up - before I know it I am stopped to stretch it out.I get going again and pass mile 24 and head for town.
My pace had dropped to I am guessing 9 min pace and I am pissed off to be passed (mostly by relay runners).I up the pace a bit and catch up with another marathoner and run with him for a half mile
but I can`t maintain it and have to stop again and stretch.
Another stretch and I jog on. I am getting great encouragement from the crowd and as I turn for Patrick Street the race announcer is calling out my name on the tannoy - cool !
Bless myself and Cross the line in 3.22.37. Our pacer John Desmond is there to congratulate me - fair play to the man. I make it to the massage tent and get a big hug from Fiona and Sinead.
I am tired and emotional,proud,disapointed,happy and in pain.
I try to keep moving and we head back towards my car - cramps come and next thing i know I am on the ground screaming in pain. John Quigley comes to my rescue and stretches the legs for me - thanks John !
The Marathon is truly a big test of mind and body,those 30 seconds I spent
crying into my towel at the finish are testament to that!
The 2 days after the marathon were fairly painful - a massage helped and
now almost a week on I am feeling good again, ready to race again in a few weeks hopefully.
Friday, May 21
Just over 2 weeks to my First Marathon
Well, I am starting to get the butterflies already and
it`s over 2 weeks away. I completed a solid 8min mile 22
mile long run 2 weeks ago but last weeks final long run of 20
miles did`nt happen as I caught a cold.Maybe I was pushing myself
a bit too much.
Anyways my last hard workout at the track was last night and
although I game myself a bit more recover time between intervals
mainly due to the heat (and the fact that I am still recoving from
that cold)
The session was:
4 * 1 mile at 6.20 pace
2 * 800 metres at 3.00
Felt tough but that is par for the course for these speed
sessions but I can bank that one and hopefully it will help me
in a few weeks.
The only trepidation I have on the big race is the unknowns :
What pace can I hold for 26.2 miles ?
How much will I suffer ?
What pace should I go out at ?
What finish time can I achieve?
It is hard to guess accurately as I have`nt raced a
half marathon/or a 10 miler in the build up to the marathon.
My plan was to target breaking the magic 3hr mark but I have
now decided to aim for between 3.07 and 3.15 as I don`t want to
go off at 7 min pace and blow up in the second half.
As this is my first effort I am going to be a bit cautious
- for once !
I can aim to break the 3 hr mark if I decide to do another one ..
So,my plan is to go out with the 3hr 15 pacing group, settle
into the race and take it from there.
Depending on the conditions and how I am feeling I may kick on
after 10 or 13 miles.
I may stay with the pacing group till the 20 mile mark and then
try to "race" the final 10 k home.
Whatever happens it should be a blast and i am looking forward to the challenge.
Just give me 2 more injury free weeks and a cloudy race day
and i`ll be happy..
it`s over 2 weeks away. I completed a solid 8min mile 22
mile long run 2 weeks ago but last weeks final long run of 20
miles did`nt happen as I caught a cold.Maybe I was pushing myself
a bit too much.
Anyways my last hard workout at the track was last night and
although I game myself a bit more recover time between intervals
mainly due to the heat (and the fact that I am still recoving from
that cold)
The session was:
4 * 1 mile at 6.20 pace
2 * 800 metres at 3.00
Felt tough but that is par for the course for these speed
sessions but I can bank that one and hopefully it will help me
in a few weeks.
The only trepidation I have on the big race is the unknowns :
What pace can I hold for 26.2 miles ?
How much will I suffer ?
What pace should I go out at ?
What finish time can I achieve?
It is hard to guess accurately as I have`nt raced a
half marathon/or a 10 miler in the build up to the marathon.
My plan was to target breaking the magic 3hr mark but I have
now decided to aim for between 3.07 and 3.15 as I don`t want to
go off at 7 min pace and blow up in the second half.
As this is my first effort I am going to be a bit cautious
- for once !
I can aim to break the 3 hr mark if I decide to do another one ..
So,my plan is to go out with the 3hr 15 pacing group, settle
into the race and take it from there.
Depending on the conditions and how I am feeling I may kick on
after 10 or 13 miles.
I may stay with the pacing group till the 20 mile mark and then
try to "race" the final 10 k home.
Whatever happens it should be a blast and i am looking forward to the challenge.
Just give me 2 more injury free weeks and a cloudy race day
and i`ll be happy..
Wednesday, April 21
At last I am Marathon Training
Dudes, a quick update..
I have finally moved from the comfort of the shorter races
- my bread and butter
over the past 2 years. Now that I have had nearly a year
injury free I have taken the opportunity to have a go at
the Marathon. I am entering the Cork Marathon boye!
So, I am about half way through the runners world advanced
program I got online
and I have been doing ok at the training - but some of it
is tough.
I am training on the target of marathon Pace of 7 min /miles.
I reckon a realistic target would be between 3hrs and 3.20 but
I really don`t know yet..
Training is 5 days a week and the long run last week was 20 miles
- new territory for me..it went ok , one or 2 hard miles but things
picked up again and I finished at 8.15 in mile average.
Average weekly mileage is now around 45-50 miles
It is the Tuesday/Thursday speed/interval/tempo runs that are really
tough, a typical Thursday is :
3 miles at 7min pace
4-6 800s at 3.10 min
3 miles at 6.35 pace
Achilles flares up now and again but hopefully I have it under control.
Fair play to the Connemara Ultras - impressive stuff!
Good luck on the comeback jogs Bricey,
I will update soon on my targets if I ever decide on them..my instinct is
to maybe target 3.15/3.20 and push hard if I am feeling ok
I have finally moved from the comfort of the shorter races
- my bread and butter
over the past 2 years. Now that I have had nearly a year
injury free I have taken the opportunity to have a go at
the Marathon. I am entering the Cork Marathon boye!
So, I am about half way through the runners world advanced
program I got online
and I have been doing ok at the training - but some of it
is tough.
I am training on the target of marathon Pace of 7 min /miles.
I reckon a realistic target would be between 3hrs and 3.20 but
I really don`t know yet..
Training is 5 days a week and the long run last week was 20 miles
- new territory for me..it went ok , one or 2 hard miles but things
picked up again and I finished at 8.15 in mile average.
Average weekly mileage is now around 45-50 miles
It is the Tuesday/Thursday speed/interval/tempo runs that are really
tough, a typical Thursday is :
3 miles at 7min pace
4-6 800s at 3.10 min
3 miles at 6.35 pace
Achilles flares up now and again but hopefully I have it under control.
Fair play to the Connemara Ultras - impressive stuff!
Good luck on the comeback jogs Bricey,
I will update soon on my targets if I ever decide on them..my instinct is
to maybe target 3.15/3.20 and push hard if I am feeling ok
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