Sunday was still okay and I did 10 miles at steady pace. It felt better than the 8 miles on Saturday, but maybe that was due to the lighter shoes. Monday’s run was an easy effort, but I had planned some faster running for today.
The sore throat led to a less-than-ideal night and I spent plenty of time staring at the ceiling and listening to the wind and rain outside. This convinced me to reset the alarm from 10 miles to 8, but I got up before it went off and I had time for 9. My route just happened to pass the hill I use for hill repeats, so I did two 30-second efforts, which is the Brain Training book’s recommended way of kick-starting faster running. I will probably use the training plan in that book to prepare for my spring marathon. I used it for Dublin 2 years ago and swore never to use it again because the speed work made me feel exhausted and burnt out. But, two years later, I have never come even close to my Dublin time and am willing to give it another try. The one lesson I have learnt from last time is not to do 2 speed workouts on race weeks, which is the one thing I'm planning on doing differently this time round (that, and running 6 minutes faster during the race, hopefully). The training program is 24 weeks long and won’t start for another 2 weeks, so all I’m doing now is easing into it. The first few weeks of the plan are very low on mileage, which I will “adapt”, especially on the day of the Dublin marathon, which will be a rather long long run at easy training pace.
There are plenty of races again in Kerry between now and New Year, especially the Killarney 5k series where I had come an astonishing 4th last year (very much due to a lack of fast runners completing the series rather than my prolific speed). I’d love to complete it again this year, but since the twins will be doing their CTYI courses on most of the same days, I will have to see if I can squeeze in the races.
- 19 Sep
- 10 miles, 1:17:10, 7:43 pace, HR 158
- 20 Sep
- 6+ miles, 50:19, 8:10 pace, HR 148
- 21 Sep
- 9 miles, 1:10:53, 7:51 pace, HR 155
I hope you begin to feel better soon.
ReplyDeleteI have a question, why that book, that program? I've used Jack Daniels' (second edition) with some luck. I thought Pfitzinger's and bought the book, but after looking at the programs/approach, I don't like how his speed work is 4-6 weeks prior to the race.
Did I send you the programs I used when training under Bruce Deacon, you're more than welcome to have a look....
Your getting some interesting readers nowadays:]
ReplyDeleteIf your really interested in breaking 3 hours then you should splash out a few Irish pounds and buy Marius Bakkens plan, I reckon you would nail 2.59 no problem, why follow a plan that will burn you out, I have the Brain Training book too and knowing what i know know now,would never attempt Mr Fitz plan, even he gave up on his own training idea's and got himself a real coach!
Watch the cold - it can lead to something worse!
ReplyDeleteAs Rick said, the Marius Bakken plan should work well - I forked out some good Aussie dollars for it when I was going to race a marathon.
The other thing would be not to hammer your interval sessions to the nth degree. Don't be a slave to the watch/Garmin - just run at the required effort.
Nothing worse than the germs from school! Hope you feel better soon, you have races to train for...!
ReplyDeleteThomas, I;d love to see you on the MB plan, If an old fart like me can set a P.B. after 17n years of running, just imagine what a young guy like you could do!!
ReplyDeleteFizgerald is only interested in selling books, move on >>>>>:]
FOR THE BETTER :]