As I wasn't going to run on Sunday due to the spin on the bike, I did a 13 mile run on Friday at an average pace of 7.33. The pace was tough at the start, and the middle few miles were easier, with the going getting tough again towards the end.
Saturday morning Brian C text, with the offer of doing 'a few 'miles on the bike for an hour, to learn the basics of riding in a group, which turns out is not that simple and there is quite a bit of etiquette to be observed. The few miles started with some steep hills, and then a short round trip to Skerries for a coffee, and back. At least Brian bought me some cake! By the time we got back, we had done 22 miles, and my legs were shot. I was really considering pulling out of the cycle the next day, but Brian said I would be fine, turns out he is not to be trusted!
The Sunday morning was cold and damp, myself Glen and Brian met with John from the running club at the start point. There were about 40 or so cyclists, and the pace at the start was quite manageable, felt easy even, in the same way the first 15 miles of a marathon are easy it turns out! I kept with the group until 38 miles, but they had upped the pace a bit and we met some pretty steep hills, so eventually I got left behind. I stopped and took a gel, turns out the GU chocolate gels are delicious, and don't make me sick, might be related to the chocolate element. Anyway, I just kept on pedalling, not very hard, but fast, I could keep spinning in the easy gear and that kept me going until the end. I picked up two other guys towards the end, and we finished together, last.
After the two days cycling, my legs were surprisingly fresh for running on Monday, but my butt was a different story! I likened the Saturday and Sunday cycle distances to someone who had never run more than 10k, doing a half marathon as practice for a full marathon the next day.
Monday was 7 miles at 7.07 average pace, Tuesday I was working late, so I did my speed work on my own. I did 4 reps of 6 minute miles, with 3 min jog rest between, again with 7 miles for the session.
Wednesday was a nice easy session of 5 miles at 7.45 pace.
Thursday was tempo day, 6 miles at 6.25 pace, with 1 mile warm up and cool down.
So far this month I have done 150 miles, and by the end I should have about 170 done, which is more than I did in either June or July. I still feel the marathon in my legs, I would be doubtful of a quick time in a 10k or half at this point, but I am doing more than double the miles I did this time last year, so hopefully that will stand to me when next season comes around.
Thursday 28 November 2013
Friday 22 November 2013
28 Sweet Teeth
So, most people have 32 teeth, or there abouts, but I've had all my wisdom teeth out (and some might say it shows), so thankfully I only have 28 left to be sweet. I am convinced I am a naturally fat man in a relatively thin body, at the moment, but that battle is constantly raging. I have a ferocious appetite, love food, and have a particular weakness for cake and chocolate. I know that these things are an issue for many people, and I am lucky not to have an eating disorder, but it doesn't help that I find it so difficult to deal with the lure of the sugar. I try to get my fix from the natural sugars in fruit, and I love the grapes and apples and pineapples etc, but I am just an easy target for the marketing companies when it comes to the cheap deals on tins of biscuits and sweets. I don't buy them for myself of course, I think the wife and kids might like a treat, or its no harm to have a nice biscuit to offer if someone comes for a cup of tea. And then, when I have been good all day, had my run, eaten a good quality meal, sure an oul biscuit or two is no harm with a cup of tea. Then, in the evenings, after a day off, and a long week at work, a glass of wine or two, and sure a few peanut m&m's won't hurt. A cream bun on a Friday, a breakfast bar on an early with a coffee to keep the sugar levels up, and it all starts to add up.
To keep the fight somewhat even, last week I did 45 miles. I will try to keep the weekly mileage at this level, when I do any less it feels like I have had too easy a week. Monday was rest day and Tuesday was speed training. It was a good session as always, and we did over 4 miles at an average pace for me of 6.05. Wednesday was an easy 7 mile, Thursday easy 5 miles and Friday easy 7 miles all at around 7.30 pace. I didn't push the distance or pace for those days as I am trying to build an aerobic base. Saturday was tempo day,1 mile warmup, with 5 miles at 6.25 pace, which ended up being at 6.27 pace. Gary's instructions are to run the tempo runs at half marathon pace, for me this was 6.30, so I am trying to make this 6.25. The cooldown miles at 7.40 took me to 8.75 for the day, with an easy 10 miles at 7.35 pace on Sunday.
Again,this Monday was a rest day, did the speed session on Tuesday, and it was bitterly cold. Gary couldn't make it but left instructions for 4x6 min reps at 10k pace, with 3 min jog recovery between each rep. It was a good session, for the last rep I increased the pace to do a 5.50 mile within the 6 minutes, which felt pretty comfortable. Again, Wednesday was some recovery miles, and yesterday was tempo day, with the 5 miles at a solid 6.23 pace after a mile warmup followed by 2 cooldown.
I am doubtful now if I will do a spring marathon. The recent cold weather has reminded me of how difficult it can be to train in January and February in the wind rain and sometimes snow. I might feel different after Christmas, but I would like to work on getting my times for the shorter distances down. I would like to knock my 5k from 18.10 to 17.30, 10k from 39.00 to 38.00, and half marathon from 1.25 to 1.23. If I concentrate on these goals, and try for a sub3 marathon at Dublin next year, these would be goals enough. Now that I have written them down, there is motivation to achieve them. Of course, it could all change at any time.
I have a few duathlons targeted in the new year, so I need to get on my bike, literally and metaphorically, and I mentioned this to Brian C from the club the other day. Before I had time to realise what I had said yes to, I agreed to do an 80k cycle this Sunday, in aid of the philipines disaster. Having then thought about the distance, I am not looking forward to it now, and expect to have an interesting walk for a while afterwards. Ah well, you have to start somewhere.
To keep the fight somewhat even, last week I did 45 miles. I will try to keep the weekly mileage at this level, when I do any less it feels like I have had too easy a week. Monday was rest day and Tuesday was speed training. It was a good session as always, and we did over 4 miles at an average pace for me of 6.05. Wednesday was an easy 7 mile, Thursday easy 5 miles and Friday easy 7 miles all at around 7.30 pace. I didn't push the distance or pace for those days as I am trying to build an aerobic base. Saturday was tempo day,1 mile warmup, with 5 miles at 6.25 pace, which ended up being at 6.27 pace. Gary's instructions are to run the tempo runs at half marathon pace, for me this was 6.30, so I am trying to make this 6.25. The cooldown miles at 7.40 took me to 8.75 for the day, with an easy 10 miles at 7.35 pace on Sunday.
Again,this Monday was a rest day, did the speed session on Tuesday, and it was bitterly cold. Gary couldn't make it but left instructions for 4x6 min reps at 10k pace, with 3 min jog recovery between each rep. It was a good session, for the last rep I increased the pace to do a 5.50 mile within the 6 minutes, which felt pretty comfortable. Again, Wednesday was some recovery miles, and yesterday was tempo day, with the 5 miles at a solid 6.23 pace after a mile warmup followed by 2 cooldown.
I am doubtful now if I will do a spring marathon. The recent cold weather has reminded me of how difficult it can be to train in January and February in the wind rain and sometimes snow. I might feel different after Christmas, but I would like to work on getting my times for the shorter distances down. I would like to knock my 5k from 18.10 to 17.30, 10k from 39.00 to 38.00, and half marathon from 1.25 to 1.23. If I concentrate on these goals, and try for a sub3 marathon at Dublin next year, these would be goals enough. Now that I have written them down, there is motivation to achieve them. Of course, it could all change at any time.
I have a few duathlons targeted in the new year, so I need to get on my bike, literally and metaphorically, and I mentioned this to Brian C from the club the other day. Before I had time to realise what I had said yes to, I agreed to do an 80k cycle this Sunday, in aid of the philipines disaster. Having then thought about the distance, I am not looking forward to it now, and expect to have an interesting walk for a while afterwards. Ah well, you have to start somewhere.
Thursday 14 November 2013
Recovery
After the high of the Dublin marathon comes the cold weather, and the weight gain! Surprisingly, while the legs were of course sore the next day after the marathon, they were in far better shape than after any other. I even ventured over to speed training the next night, just for a gentle run, and also to congratulate Gary on his fantastic performance. Myself and Brian m, who also ran the marathon did about 2 miles of very easy laps, and I couldn't resist joining in with the main group for their last rep of fast 400's, just to see. I managed the run pretty well, although in actual fact, I suspect the full after effects of the marathon had not even impacted on the legs at that stage.
Garys advice for recovery was just very easy 15 minute runs every second day. Thursday I did 3 miles at 7.30 pace, and Sunday was 5 miles at the same pace. Monday was 6 miles slightly faster at 7.15 and I was at speed training that Tuesday, where although not back to normal the legs felt well on the way back to recovery, although the percieved effort for the pace was much harder.
Over the next few days I did 29 miles, mostly around the 7.15 pace, but the tempo I ran at 6.15 for 5 miles, which due to being away with work, had to be done on a treadmill in the hotel gym, so that may not have been very accurate. I don't like treadmill's very much. Sunday was the longest run so far at 10.5 miles with an average of 7.15 pace, although I met up with Glen for the last few miles, and he pushed me to a 6.50 for the last mile. Rest day Monday, and back to a tough speed training session on Tuesday night with Gary. We did timed runs, alternating between 5k and half marathon pace, with the faster timed portion increasing in intervals of 20 seconds up to 2 minutes and back down again, with the recovery being the half marathon pace at 1 minute. My garmin gave me 4 miles at average 6.05 minute miles, and I felt pretty good after, and would have happily done another few slower miles.
Yesterday, I headed out for an easy 6 miles, and because they were supposed to be run at an easy pace, I decided to incorperate some pretty steep hills. Of course, once I had warmed up, the 'easy' pace went out the window, and I ended up trying to run flat out up the hills, and tempo down and the flats, and did a total of 7 miles. About 2 hours after I had been home, the legs got very sore, and for the rest of the evening I realised I had definately pushed it too hard. The stairs became an unexpected challenge, and I was definately paying the price for two hard workouts so close together. I guess the body has a way of letting you know when you are being stupid!
My appetite has gone through the roof since the marathon, and I am finding it more and more difficult to stop rewarding myself for the great job I have done with cake and chocolate. The combination of this, and the reduction in miles per week has resulted in the inevitable weight gain. I have accepted that I will put a few pounds on, and am up to 10st 4lbs now, so from here I will have to be carefull, half a stone is alot to try to have to loose again.
I have no races planned between now and the end of Febuary. The next one will probably be the Bohermeen half marathon, but if there was a race at a weekend I was off I would probably give it a go. There is a possibility of the Manchester marathon in April, its flat and fast, one or two others in the club might give it a go also. I intend to keep the weekly mileage about 35 or so and try to work on speed for 10k's etc for the next few months, and trying to get some consistant sub 6 minute mile workouts. In the meantime, christmas is coming, and the runner is getting fat!
Garys advice for recovery was just very easy 15 minute runs every second day. Thursday I did 3 miles at 7.30 pace, and Sunday was 5 miles at the same pace. Monday was 6 miles slightly faster at 7.15 and I was at speed training that Tuesday, where although not back to normal the legs felt well on the way back to recovery, although the percieved effort for the pace was much harder.
Over the next few days I did 29 miles, mostly around the 7.15 pace, but the tempo I ran at 6.15 for 5 miles, which due to being away with work, had to be done on a treadmill in the hotel gym, so that may not have been very accurate. I don't like treadmill's very much. Sunday was the longest run so far at 10.5 miles with an average of 7.15 pace, although I met up with Glen for the last few miles, and he pushed me to a 6.50 for the last mile. Rest day Monday, and back to a tough speed training session on Tuesday night with Gary. We did timed runs, alternating between 5k and half marathon pace, with the faster timed portion increasing in intervals of 20 seconds up to 2 minutes and back down again, with the recovery being the half marathon pace at 1 minute. My garmin gave me 4 miles at average 6.05 minute miles, and I felt pretty good after, and would have happily done another few slower miles.
Yesterday, I headed out for an easy 6 miles, and because they were supposed to be run at an easy pace, I decided to incorperate some pretty steep hills. Of course, once I had warmed up, the 'easy' pace went out the window, and I ended up trying to run flat out up the hills, and tempo down and the flats, and did a total of 7 miles. About 2 hours after I had been home, the legs got very sore, and for the rest of the evening I realised I had definately pushed it too hard. The stairs became an unexpected challenge, and I was definately paying the price for two hard workouts so close together. I guess the body has a way of letting you know when you are being stupid!
My appetite has gone through the roof since the marathon, and I am finding it more and more difficult to stop rewarding myself for the great job I have done with cake and chocolate. The combination of this, and the reduction in miles per week has resulted in the inevitable weight gain. I have accepted that I will put a few pounds on, and am up to 10st 4lbs now, so from here I will have to be carefull, half a stone is alot to try to have to loose again.
I have no races planned between now and the end of Febuary. The next one will probably be the Bohermeen half marathon, but if there was a race at a weekend I was off I would probably give it a go. There is a possibility of the Manchester marathon in April, its flat and fast, one or two others in the club might give it a go also. I intend to keep the weekly mileage about 35 or so and try to work on speed for 10k's etc for the next few months, and trying to get some consistant sub 6 minute mile workouts. In the meantime, christmas is coming, and the runner is getting fat!
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