Hi all.
1st up let me add my congrats to Gozzy on the PB and BT on the ongoing recovery
I had to fly out for work a few hrs after running mallow (which I don't recommend!) so I'm only catching up with PROC now. I also found the stretch on the Killarney road to be a real b"tch and found it v difficult to make up time. However I managed to put in a 6 m 20s for the last mile to get home in 68.08...just 8 secs outside my PB from Dungarvan (but 5 mins up on last yr!) so I was happy overall. Will probably do Killinaboy but other than that it's a return to training for Cork
Got back on the tarmac this morning and did 8 down the line towards Monkstown. Went well and was able to knock out miles 2 through 6 at 6:50 average before winding down for the last two. Hopefully the recovery will continue.
Was just filling in the miles in the log and I noticed that injury came at a planned period of downtime anyway
The blue line is target mileage for the weeks of the program. The red line is the actual mileage completed each week so far. So if I can increase towards 40 miles this week I can get back on track without too much loss. The two dips were planned for Dungarvan and the Burren half-marathon up in Kinvara. So the second dip was well-timed for the injury coming in week 9. The tail-off at the end is the taper.
Of course the quality of the running during the recovery is not as high as planned and you won't get that back. The goal is not to screw it up now by going too hard - sub-3 is very unlikely but it's important to get there in as good a shape as recovery will allow and to run well.
Very interesting chart there Terrier. That's low mileage for a fella hoping to do a 3hr marathon. Your buddies on Boards wouldn't be too impressed with that, a tall a tall Fair dues to ya if you can hit the target with that training. 50 mile weeks - I had you down as doing more than that. Makes me wonder a bit...Anyway you're nearly back on track. Don't overdo the next few on the tarmac.
Nice running from the Mallow boys. PB for Gozzo and nice time from Timeout!
Did a little LT session there. Well I'm guessing it was LT. I remember that being a certain number of km at HM pace. Ok 10 mile or HM pace. I'm hoping to do HM in 1.26 so I'm looking for 4.05 pace. As the Garmin is always a bit off I tried to keep em below that figure. Didn't go badly really, 2 warm up 6 at 4.02 avg and 2 cool down. As the training progresses I'm planning a few "long runs" in the mid 20's and a few LT midweek sessions. Hopefully get up to 12 k or so at planned HM pace. (Does that last paragraph make me sound like an anorak?)
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Very interesting chart there Terrier. That's low mileage for a fella hoping to do a 3hr marathon. Your buddies on Boards wouldn't be too impressed with that, a tall a tall Fair dues to ya if you can hit the target with that training. 50 mile weeks - I had you down as doing more than that. Makes me wonder a bit...Anyway you're nearly back on track. Don't overdo the next few on the tarmac.
Nice running from the Mallow boys. PB for Gozzo and nice time from Timeout!
Did a little LT session there. Well I'm guessing it was LT. I remember that being a certain number of km at HM pace. Ok 10 mile or HM pace. I'm hoping to do HM in 1.26 so I'm looking for 4.05 pace. As the Garmin is always a bit off I tried to keep em below that figure. Didn't go badly really, 2 warm up 6 at 4.02 avg and 2 cool down. As the training progresses I'm planning a few "long runs" in the mid 20's and a few LT midweek sessions. Hopefully get up to 12 k or so at planned HM pace. (Does that last paragraph make me sound like an anorak?)
More miles don't equate to faster times Carmona,trust me The more quality workouts you get in will always be more beneficial then mileage.
That's some time there timeout. And you gozzy,another PB.
Is it just me or does it seem there's a whole load of PB's been set this year? Some going and it's only March.
Less than 4 weeks to go terrier,I hope for your sake it cools down before then,it's roasting here,very unusual. I can't seem to respond to you IM off my iPad just in case you're wondering. I have a 50k on the Sat in Conn. but maybe early Sun??
Very interesting chart there Terrier. That's low mileage for a fella hoping to do a 3hr marathon. Your buddies on Boards wouldn't be too impressed with that, a tall a tall Fair dues to ya if you can hit the target with that training. 50 mile weeks - I had you down as doing more than that. Makes me wonder a bit...Anyway you're nearly back on track. Don't overdo the next few on the tarmac.
I did similar mileage for the 3:02 in Dublin C. The graph started much lower and gradually built up to 60 before coming down again. Overall the total mileage was around the same. I can't really train much more - not enough time and too many injuries.
As Carta says, it's the nature as well as the distance of the training that counts. In fact, that's what screwed me this time - it wasn't the number of overall miles - just too high a proportion of fast miles, especially on the hills.
Good work on the LT stuff for the HM - that's what'll get you the 1:26
Less than 4 weeks to go terrier,I hope for your sake it cools down before then,it's roasting here,very unusual. I can't seem to respond to you IM off my iPad just in case you're wondering. I have a 50k on the Sat in Conn. but maybe early Sun??
Jaysus I was looking at the weather for Boston alright - 28 Centigrade! No hope of a performance in that temperature. It's due to cool over the weekend but anything could happen before the event I suppose.
Carta, can you see IMs at all or is it just that you can't reply them? If you can read them I can send you an e-mail address to reply.
No question but that you're in anorak territory when you start posting graphs
I don't know - the text is doing a perfectly good job of moving you to anorak territory on its own!
Although I'm on just a fraction of the miles of some I'm beginning to increase and feeling pretty good with it, latest long run was 22k most at 5.10 but with a few 4.40s (pmp) thrown in and I was a/ hardly breathing and b/ felt right as rain the next day. I've got a 13.1 in ten days (target 1.28 ) and have my eye on a couple of 10k but June 4 down pana is looming larger.
I can get them alright terrier but once I try and send a reply back it just won't go through,I can do it off her computer tho.
The weather is always nuts for the marathon,I've seen it very windy last year,scorching the year before that and the year before that it was very close to being cancelled that morning due to a tropical storm.The one thing is if you get a wind it's going to very beneficial.
Between your graphs and your wardrobe accessory you're getting an awful hammering.I like the graph I have to say but I don't know what the hell Carmona is on about in his post.
What half is that again Samark? If you're doing the full in Cork I wouldn't be really wasting many of my wknd runs on 10ks,better to get the long runs in.
Last edited by cartaglas; 21-03-2012 at 11:10 PM..
Fair dues to ya if you can hit the target with that training. 50 mile weeks - I had you down as doing more than that. Makes me wonder a bit...Anyway you're nearly back on track. Don't overdo the next few on the tarmac. 
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