Category Archives: Dublin Marathon 2013

Dublin Training Plan – Month 1

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I got my training plan from Peter yesterday, as I’m racing the 10km on Sunday I’m changing the Wednesday run from 75min to 60min, I’m changing the Saturday run from 40min with strides to an easy 15 min run and I’m changing the Sunday run to the race.

Unfortunately I did a hard run on Monday morning, so I will not go hard today with the Intervals – Next week I’ll get started fully with the plan.

  • Monday – (Easy Run) 40 minutes slow easy run in the morning. Followed by 10 minutes post run stretch
  • Tuesday – (Intervals) 15 minutes up 4 x 1 mile at six minutes 45 per mile pace. Full jog walk recovery of four minutes between each repetition. 10 minutes cool down and stretch out fully.
  • Wednesday – (Easy Run) 75 minutes very slow run on grass Let’s call this up fat burning run. These are the runs that get you used to being on your feet for long periods of time. And are essential in the buildup for the marathon. Protein post activity here.
  • Thursday – (Rest) Rest but do a full stretch for 20 minutes in the evening,
  • Friday – (Tempo Run) 10 minutes warm up 25 minutes tempo run 10 minutes cool down and stretch out. The tempo  pace on  should be done at a pace which you are capable of 5K  currently 80% of variant of this pace.
  • Saturday – (Strides) 40 minutes so easy jog +6 x 50 m stride outs.
  • Sunday – (Long Slow Run) 90 minutes slow easy run on grass add 10 mins every week for 4 weeks.

Repeat this schedule  for the next four weeks

Morning Tempo run

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This morning I decided to get up at 6am (really 6:15) and get in a tempo run, the plan was 10 minutes warmup at about 9:30 min/mile, then 7:15 min/mile for 20 minutes followed by 10 minute cooldown.

Well I ran the first mile in 9:31 and then I went into the tempo part, next mile in 7:15 (bang on target) and then things went wrong.

My shins started to get sore on both legs, and at one point my leg didn’t move forward when it should have.

So I slowed down for a while and my next miles were 7:43, 8:04 & 8:30.

Back home and after a lot of stretching I did a lot of icing of my shins, hopefully this was a one off, otherwise I will need to rethink the pace I’m running at.

Cycle to a BBQ

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I decided to cycle to the BBQ in Turlough and Aoifes on Saturday, as there was no room fro me in the car 🙂

 

I was tired before the cycle due to the run earlier in the day, and I nearly decided to get a spin instead, but I went for it.

The route is 7.5 miles and an easy route except for one hill just after you turn off the main road.

I cycled back the following day, and I was about 9 minutes faster!.

 

 

 

 

A very hot saturday

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I decided to join the Ballincollig AC gang for a long run this morning, and it turned out to be just Karena and myself.

We headed out wood road as usual, and we took it easy due to the heat, about 9:30 min/mile, as 4 miles Karena headed home and I continued for another 5 miles.

By about 7 miles I was feeling the heat and I felt I was getting dehydrated, I kept up the pace and made it home in about 1 hour 26 minutes, where I drank 2 pints of water with 3 multi-mineral tablets.

For the last 3 miles all I could think of was getting a drink of water, I even thought about calling at a number of business/houses and  just asking for a drink, but I kept going and made it home.

A very hard run.

Distance: 9.38 miles

Duration: 1h:26m:23s

Average pace: 9:12 min/mile

Max Pace: 7:21 min/mile

Average Heart rate: 131

Max Heart rate: 152

 

 

 

New ANT Stick

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Ok, so I’ve given up on finding the lost ANT Stick, I believe I dropped it in the office car park, and it is now gone.

 

I bought the new ANT Stick at the Edge Sports on my way home from work on this amazing summer day – and I’ve uploaded all my runs, In doing so I discovered all my runs over the last few weeks were listed as a cycle as I forgot to change the setting on my Garmin watch back to running.

garmin-ant-stick

Next run in the morning, and I’m doing a long 10 –> 12 miles at about 9 min/mile. Expecting Peters first month of a plan before Monday, if it isn’t with me on Sunday night, I’m planning on doing a tempo run on Monday morning (10 min warmup, 20 min 7:15/min/mile and 10 min cooldown) – total 40 minutes.