It turns out I didn't do very much running on holiday.
I just can't spend very long jogging on the spot, that, and the lack of air conditioning in the gym meant I got fed up by Wednesday. I didn't run Thursday as we went ashore to Cannes, which is very pretty, but there is a reason only wealthy people can afford to live there.
On Friday I utilised the running deck, and did a full 6 miles.
Saturday, we travelled back, and with a very early start, again no run.
On Sunday, I figured I'd test out the endurance with a planned 20 mile run.
Up to now, I had been running my long runs around about 15 to 20 seconds slower than planned pace, but today, concious that it had only been exactly two weeks to the day since Longford marathon, I decided a slower, run to feel, pace might be more appropriate, cover the distance, not worry about the time.
Sunday was a very blustery day, but I was well motivated for the run.
The standard long run route is an out and back, but of a west, then east, orientation. Given the strong winds, the first 10 would have been directly into it, and after a few miles, I changed course to get the effect as a crosswind. Without looking at the pace for pace, the first few miles were between 7:25 and 7:10. Just water and 3 gels, one every five miles for nutrition.
Things were going quite well up to 12 miles. The effort was ok, but after that, my knees really started to give me some pain. This was quite surprising, as I don't usually get a physical pain running, normally it's the wall, which is physiological. I pushed on, the pace dropped a little, most miles around 7:25 to 7:35 now. But things didn't really get any worse and quickly enough I was 18 miles. I knew the last two would be tough, and while not easy, I got through them and did the full 20 with an average of 7:28, 2:31 hours, which is probably one of the longest training runs,min terms of time on the legs, that I have every done.
Monday, rest day, and while stiff, I seriously contemplated a run to recover, but decided against.
Today, I had planned to try a 10 mile tempo. However, a short notice change at work meant I needed to go in earlier, so I had to cut the planned run very short. From the off, it was evident that the 10 miler would have been wishful thinking. The legs were very unsteady starting off, and only gained some comfort after two easy miles. I upped the pace in mile 3 to 6:18, but eased back then for only a four mile run.
I need to get some pace back, tempo's are required. However, starting back at college next week, I know the sub 3 is now gone. I intend to just try and keep some fitness to go out and enjoy the run at Dublin. There will be other years.
Tuesday 12 September 2017
Tuesday 5 September 2017
Update, and Longford Marathon
Not much training updates in the last few weeks, and this one comes from a sunny destination on a cruise ship in the Mediterranean.
After the last post, the following week was reasonable.
50 miles in total, which was a bit disappointing, but a good effort long run that week saw an 18 mile run, 7:05 average, with the last few miles at sub 3 pace.
The following week was taper week, and that was a bit of a disaster. It was so much of a taper, as a full stop, ally getting one 6 mile run in.
No matter, I headed off to Lonford on Sunday morning to line up for the marathon distance.
I wasn't really sure what the object of the exercise was, but it seemed like a good idea to sign up at the time, just in case I couldn't do Dublin.
It was a good morning, no wind, but very humid, with temperatures forecast to 21 degrees.
Very convenient parking, almost right at the start/finish line. Collected the number, toilet break, warmed up. Longford is definitely the smallest marathon I have attended, with the field for the full only just short of 200 runners.
As I set off with the 3 hour pacers, I set a target of 20 miles with them, and ease back then if I felt overly taxed, and keep going for maybe a sub 3:10.
The pace at the off was very comfortable, there were two pacers, and a group of about 8 of us after 9 miles or so.
The first challenge was hydration. It was cups. I don't do cups. Trying to get sufficient liquid down from a cup while running at pace is difficult at best. Thankfully, after 9 miles, bottles of water replaced the cups. Unfortunately, sports drinks were also served in cups, and when I say sports drinks, the 'brand' was not identified, it being poured from 5 litre drums.
I was not convinced the sports drink provided the required contents, maybe I was too reliant on my own particular source of lucozade sport.
Passing through half way in exactly 1:29:45, and the usual half way assessment I believed I was m pretty good shape. The pace still felt easy, my breathing was good, and I was pretty confident that I could make the 20 miles, if maybe not the full way.
14,15,16,17, all passed comfortably, with a 6:40 at mile 16.
Then the problems began. The course is very flat, with only really one frag at 17, and even then it is not too bad. However, just before that, you come through a village, over a narrow bridge, and as the road is not closed to cars, we had to negotiate cars and pedestrians, and navigate through the village. Our group at this point was only four, one of whom would be the eventual female winner, and one pacer, with one other runner. The other 3 hour pacer had been dropped at about 15 miles.
After the hill, and hitting 18 miles, I was still there, but now struggling. The wall approached.
I tried to stick with the lead lady, and when I looked around, we had pulled away from the three hour pacer. I was in no shape for that sort of pace, and very shortly after started suffering badly.
I managed to hang on to finish the 18 miles at 6:54, and after that, bid farewell to the lone pacer and fellow runner, and dropped back.
Surprisingly, I didn't drift too far back for the next mile, but after that, the walking came.
Suffice to say, I walked a fair bit over the next few miles. The only positive thing about a small marathon, is that if you do hit the wall and start walking, there are not a lot of runners passing you by. I was passed by second and eventually third lady, the 3 hour pacers who had fallen off earlier (he eventually finishing 3:08) and about 3 other runners.
One i got sufficient water and 'sports drink' into me, the glycogen levels restored somewhat, and I managed a slow jog for the last two miles, finishing 3:16:08.
A lovely shower and Jacuzzi afterwards at the hotel which was exactly at the finish line, and I was back in my car for the solo drive home.
Monday, the legs felt extraordinarily good for having run a full marathon the day before, with only small soreness. Tuesday I felt like a run, but didn't, not wanting to risk injury. By Wednesday , all,trace of the marathon seemed to be gone from the legs, and a small easy 5 miles revealed that was not exactly the case, as while the legs were not sore, the effort was high.
Thursday, 6 miles easy pace again. Friday, 7 miles at 6:50 pace all the way felt pretty good.
Saturday I headed off on holidays, and there is a great gym on board which so far has been well utilised.
So, a good test of what needs to be done over the next 8 weeks. While disappointed to hit the wall, there is time to find that 7 miles of pace yet.
After the last post, the following week was reasonable.
50 miles in total, which was a bit disappointing, but a good effort long run that week saw an 18 mile run, 7:05 average, with the last few miles at sub 3 pace.
The following week was taper week, and that was a bit of a disaster. It was so much of a taper, as a full stop, ally getting one 6 mile run in.
No matter, I headed off to Lonford on Sunday morning to line up for the marathon distance.
I wasn't really sure what the object of the exercise was, but it seemed like a good idea to sign up at the time, just in case I couldn't do Dublin.
It was a good morning, no wind, but very humid, with temperatures forecast to 21 degrees.
Very convenient parking, almost right at the start/finish line. Collected the number, toilet break, warmed up. Longford is definitely the smallest marathon I have attended, with the field for the full only just short of 200 runners.
As I set off with the 3 hour pacers, I set a target of 20 miles with them, and ease back then if I felt overly taxed, and keep going for maybe a sub 3:10.
The pace at the off was very comfortable, there were two pacers, and a group of about 8 of us after 9 miles or so.
The first challenge was hydration. It was cups. I don't do cups. Trying to get sufficient liquid down from a cup while running at pace is difficult at best. Thankfully, after 9 miles, bottles of water replaced the cups. Unfortunately, sports drinks were also served in cups, and when I say sports drinks, the 'brand' was not identified, it being poured from 5 litre drums.
I was not convinced the sports drink provided the required contents, maybe I was too reliant on my own particular source of lucozade sport.
Passing through half way in exactly 1:29:45, and the usual half way assessment I believed I was m pretty good shape. The pace still felt easy, my breathing was good, and I was pretty confident that I could make the 20 miles, if maybe not the full way.
14,15,16,17, all passed comfortably, with a 6:40 at mile 16.
Then the problems began. The course is very flat, with only really one frag at 17, and even then it is not too bad. However, just before that, you come through a village, over a narrow bridge, and as the road is not closed to cars, we had to negotiate cars and pedestrians, and navigate through the village. Our group at this point was only four, one of whom would be the eventual female winner, and one pacer, with one other runner. The other 3 hour pacer had been dropped at about 15 miles.
After the hill, and hitting 18 miles, I was still there, but now struggling. The wall approached.
I tried to stick with the lead lady, and when I looked around, we had pulled away from the three hour pacer. I was in no shape for that sort of pace, and very shortly after started suffering badly.
I managed to hang on to finish the 18 miles at 6:54, and after that, bid farewell to the lone pacer and fellow runner, and dropped back.
Surprisingly, I didn't drift too far back for the next mile, but after that, the walking came.
Suffice to say, I walked a fair bit over the next few miles. The only positive thing about a small marathon, is that if you do hit the wall and start walking, there are not a lot of runners passing you by. I was passed by second and eventually third lady, the 3 hour pacers who had fallen off earlier (he eventually finishing 3:08) and about 3 other runners.
One i got sufficient water and 'sports drink' into me, the glycogen levels restored somewhat, and I managed a slow jog for the last two miles, finishing 3:16:08.
A lovely shower and Jacuzzi afterwards at the hotel which was exactly at the finish line, and I was back in my car for the solo drive home.
Monday, the legs felt extraordinarily good for having run a full marathon the day before, with only small soreness. Tuesday I felt like a run, but didn't, not wanting to risk injury. By Wednesday , all,trace of the marathon seemed to be gone from the legs, and a small easy 5 miles revealed that was not exactly the case, as while the legs were not sore, the effort was high.
Thursday, 6 miles easy pace again. Friday, 7 miles at 6:50 pace all the way felt pretty good.
Saturday I headed off on holidays, and there is a great gym on board which so far has been well utilised.
So, a good test of what needs to be done over the next 8 weeks. While disappointed to hit the wall, there is time to find that 7 miles of pace yet.
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