Sausage Roll - Do you not have a midweel long slow run? Most programs have a 10+ miler midweek as well
Hi All, I heard AV Brand Denon are giving away free wireless headphones?? Does Anyone know if this is really true!! surely be too good to be true!?!
Yesterday's nearly 18 mile run was a tough one as it was really humid in Brighton & I included some hills (prob more than needed) to try to replicate the DM course. I think Elm Grove may have been overkill as it's really steep and nearly broke me at the 13.5 mile point but luckily the flat then downhill bits after revived my little leggies.
My pace was a bit faster than target 'coach' set and was 4:09 marathon pace. I know I couldn't sustain it for 26.2miles but it implies I may be able to get a faster time than I was aiming for (4:28) if I have a good race.
Achy legs this morning....
Hi Anne, I have done the Dublin Marathon3 times (this will be me 4th) and the course is relatively flat. There is a hill around 8 mile after leaving Phoenix Park at Chapelizoid and there is amuch shorter hill at 21 Mile (Roebuck Road) that is called Heatbreak Hill but it only gets name because it is as the 'wall' appears. Saying that there is great benefit in having hills in your training. I did 28Km yesterday on a 1Km circuit that has a 250m incline each lap and I am sure it helps.
That is 9 consecutive sessions for me so I am off to the pub to Watch the All-Ireland final as tomorrow is a day off. If you can do 17 Miles at 4:09 pace then you can go much quicker in the marathon as you are pushing yourself at the moment and you will be rested for the actual marathon (never underestimate the power of tapering)
I am trying for a sub 3:45 and I did 28 Km in 2:43:46 which is nowhere near my marathon pace. I think you should be looking at 4:00
46 miles last week - My tapering has begun here is next weeks sessions
Tuesday: 5 x 1Km
Wednesday: 16Km LSR
Friday: 6Km Templo Run
Saturday: 8Km Run
Sunday: 24Km Run
I'm 53 and quite overweight (15st 10/5feet 10 Inch) so I need to taper slowly and early so I am OK on the day - My times for my last 3 Dublin Marathons are 4:30/4:28/3:58 and I hope to break 3:45 this time
I'm running the Dublin Marathon this year...my first marathon.... Myself and my training partner have done a 16mile last week, 14 mile today which was a level 3 with a lot of hill work.... Next week 28th a 16mile then we are doing the Bournemouth marathon which we will only be completing 18-20miles of the race as our last long race... Then it that will bring us 3 weeks before the Marathon.
What advice would you give for the 3 weeks before? Would be great full of any tips nutrition and training..
Thanks, Jim. It definitely sounds as if Elm Grove was overkill - just under 1km and very steep. I'll find something more moderate to include in my last couple of long runs.
Hills are our friends! I'm slowly ticking off the big hills in Brighton as/when I manage to run all the way up them. (There are some real beasts!)
I'm a bit scared about the possibilities that my recent training results are throwing up as it's way beyond my expectations and I've always believed a 4:30 would be the limit of my capabilities. Narrowly missed in this year's Brighton Marathon.
Enjoy your trip to the pub, Jim.
I'm back how the devil is everyone ?
Read " Cant Swim, Cant Ride , Cant Run" and "Running with the Kenyans" both well worth it!!
Hi guys, ran the dublin half last Saturday in 2:09, bit disappointed as was looking for under 2 hours but the heat out there was unreal especially for this time of year! Anyway am doing 18 miles this Saturday and 20 next weekend then Ill have two weeks to taper. Am now aiming for 4:30 for the marathon but to be honest as this is my first marathon Ill be happy to finish! Have a head cold at the moment so trying to get over that too! Any advice on carb loading before long runs? My quads get very tired late into my long runs, think Im not carb loading enough??
Thanks for the advice defo need to add more pasta as I felt it in my legs on my last long run. Will have to look up some pasta recipes!
Well done on the Carbo loading guys and Sausageroll, nice user name!
Well done on your HM Shea , looks like you could get sub 2hours one day.
Did the HM route cover any of the marathon route ?
I think I may have been a bit lax in my carb loading / liquid drinking before last Sunday's afternoon run.
This week I'm reverting to a morning run so hopefully I'll be better prepared.
I like the inspiration Shane.....and yes i will be running the marathon. Its number 4 for me and fingers crossed i will duck below 3.40 this time. Well thats the aim any way, ive just have a two week holiday so running on sore legs this week. But there should be enough time to recover lost muscle and fitness.
Hi Anne. i used to do my long runs Sunday afternoons too and treat myself to a lay in before hand. But trust me, once you switch to early mornings instead you wont go back, as you get your Sunday back in a way. I have to admitt i am rubbish at carbo loading during training (Saturday is pizza night), but i when to comes to the race i make sure i start a few days before hand.
I usually do my Saturday/Sunday longs run in the mornings (as early as I possibly can).
But this year's training regime included a couple of weeks where I was running progressively long runs after work and 5/6 days on the trot which meant my weekend runs had to be in the afternoon to allow for a bit of recovery. Especially on my 2 super high mileage weeks! I much prefer running in the morning at weekends as otherwise I just seem to waste the whole of the morning.
My final 2 LSRs will be run in the morning - whoopee!!
Sjpc14... the half had a small amount of the marathon route, all of which was in the Phoenix Park mainly up the main avenue. The avenue is a killer on the legs as its a gradual hill that keeps on going!
i know what you mean Anne. How many miles your been covering per week. Ive been doing up to 55 and its been quite a step up for me! Hard going at times but fingers crossed it will pay off
long gradual hills are the worse. I'll rather just tackle a short and steel climb! But hey ho what can we do. Thanks for the tip off mind.
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