Recent comments

Hi there,

Can you walk this trail also or is it just for runners?

Thankyou!
Zu

Hi Seb,
Yeah, the login is a bit of a mouthfull alright... I regret it every time I have to log in :D... 'Richard' is fine - I'll know who you're talking about!
I've had a bit of a disasterous week tbh - your warning about injury above was spot on. I'm putting it down to a combination of launching straight into the training too hard and not being adequately wrapped up for my cold (and very wet) cycle on sunday - I've aggravated a muscle or tendon at the top / outside of my left calf which has kept me from getting out running all week. Absolutely furious with myself as I had felt in pretty good shape at the start of January, and now I've only managed a handful of relatively short runs in a month. Still, 17 weeks left to the Newry Marathon, so I hopefully have plenty of time to get back to where I want to be. I've been resting it as best I can & will wait till I'm fully over it before getting back on the road.
Have been doing some excersices in the gym which don't seem to aggravate the problem (managed 2 nights this week and will get in again tonight) which has at least been getting my heart rate up and should mean that the fitness I had won't drop off completely.
In terms of the time trial, there's obviously not much I can do for the moment. The last relatively tempo 5 mile I did was 3rd January (here: http://connect.garmin.com/activity/138715620) on my normal lunchtime circuit. Splits: 7:14, 7:00,7:13, 7:35, 7:34. Not sure how relevant that really is though. 
 
Per above, taking it from the 6th February I have pretty much 17 full weeks till the Newry Marathon, with 14 to the Dundalk HM.

Hi there

Just wondering if there will be mile/km markers along the route?

Thanks

Thanks everyone for your posts. I really appreciate that!
Now the difficult task of choosing. I'll let you know how I get on.
 
Cheers!

 Hi Guys,
 
thanks for the feedback.
 
tadgkenny : I swap the saturday / Sunday. The 13miles and 15 miles pace should be similar no 30sec apart, so I woudl suggest to try pacing 8.45 pace and be confortable. Pace should not drop along the way as people think, you try to keep it steady or descending it. I believe the plan is to do the 17miles at 9min max not 9.10 (sorry.... well not really, ah, ah !). You should be happy with the entry for Portumna, and depressed of having me as a coach. What did you do so wrong to deserve to punish yourself that bad ? Give me total time of your TT next time :-) so 39min04 pacing 4.51min/km, it's pity about the 8min10 mile I can't wait to see that mile again next month and get the 38min you and I want. Was a good week even with the 17miles. Good job
 
kpscalon : Good TT well done, I put a link for the screen you sent (we said we will only do it online for the member of the public to follow). The HR was in the perfect treshold, i was impress by this, as this is the one I would like you to keep on race day. Splitz were not steady enough for me, especially with the HR been steady, and elevation it just does not fit together. So try to get a good average pace next time around 5.15 would be great. Pace was good definetly on target for that plan. regardding what to post, just feedback on how close you follow the plan and how the sessions went. Week 1 went well and thanks for the link and share with the communoty.
 
Roy : How many marathon did you ran ? What Marathon do you intend to run ? I changed yoru friday rest to saturday as per post above., but you might have a few extras ! what are the numbers between () they are not miles or HR or weeks, rpm....
 
Paula Bowes : I had to add all the splits to get the final time so 52min46 ? I think you started too fast, next time start at 6min30 and keep that pace all the way. Good first attempt. For Connemara, you are on a pace of 5h30 and you want 5h. So pacing right is very important. It will be a challenge to get 5h so maybe for Portumna
 
cmickdaly : Interesting first week, it is hard to follow a schedule. But very good attempt.  Training plans are guideline and adapt them when we have a busy life is ok. You seems to be a high achiever (right?) I would suggest that easy run even 3mile is better than a day off to be honest, or even a stretching would be better. Only run when you feel like it, the plan is heavy enough and recovery is important, so when you get a cold, do something at home, like core, stretch etc.... regarding Dungarvan the HR is slightly too high for me (maybe due sickness, or new training schedule). You work the schedule backward due Rome marathon, very smart and show your knowledge of running well done. I moved teh first few weeks back after the marathon and we will tailor them later to the next marathon when you know how many weeks after Rome. Mileage was close enough so don't be too hard on yourself, we are just starting :-) Good TT your target is 35.30 so getting close, you are correct on the pace, so you need to get about 4min25 for the next one :-)
 
Villageidiot : Nice 26 miles, easy pace judjing by the last 6 miles. How many Marathons did you achieved ? you seems to have more under the belt that we all think...... the pacing is there, would love to have some HR just for personal interest. I am going to have to do some specific work with you after seville. Go to week 15 on the plan and adapt with what you usually do as it is too close to change your habits. Then will we start something better from the base plan.  I agree not as expected, but new training schedule and time of the year, so you will need to get 33min (Oops !) nTime was 35min36 if I am correct (next time write the total time). I strongly agree with cmickdaly on his comments, be carefull not doing too much and too hard.
 
Richardjamesmurphy85 : where did you get that login, I have to type it everytime :-) (joking by the way). the first month on yoru plan is just to reach that week, so take yoru time, going to quick can lead to injury and bring fatigue and then you won't be able to do it and can just through the towel. I am quiet happy with yoru feedback to be honest, like the guys here you are actually more dedicated than people who pay for online coaching, so well done. Intervals can be hard on teh body and very sore, but you will learn from it, and it does mean it was benficial somehow. It also prove that a easy run will help to lose the muscles. Well done again.
 
colm_omaille : No problem, lots of time, for the moment just give us the total mileage, basicaly try to achieve the weekly mileage without worrying too much about the sessions.
 
Everybody... coach Seb next steps :
 
1) what week are you on ? and what week will be your race, I will start to plan the race in the plans now. Even if your marathon is in week 48 :-)
 
2) from TT and feedback will plan some more individual sessions and tailored sets. as explained you all started with base plan which will evolve from the next few weeks on.....
 
3) I need this TT to be done (January one..... even if you do it this week) You have another one at the end of ths month, same route.
 
4) I would need your Resting HR, maybe 3 times a week for 2 weeks and calculate the average.
 
Picture option is till Not fixed, IT guy is working on this, sorry.

Dave,
 
Where are you based?

 @cmickdaly, apart from a mortons neuroma in my left foot (that I can manage) I just get the usual niggles, I have ramped up the number of marathons over the last two years but don't do high weekly mileage. I am trying to increase it at the moment, the Connemara 100 is a serious leap into the unknown!

 ok cool, email me :-)
I would still love to try those head phones. I am looking for some good ones for so long.

From what you describe your unit is not functioning correctly. To
correct this issue I would suggest that you master reset your unit to
clear out any corrupt data. This will clear out all data in the unit and
reset it to factory defaults and settings. Following are instructions on
how to perform a Master Reset on your unit:

-- With the unit powered off, Press and hold the Mode and Power button
at the same time. You will then see a screen that says, "Do you really
want to erase all user data Yes/NO" Select Yes and the unit will be
reset.

After the master reset please place your unit outside so that it has a
clear view of the sky for 25 to 30 minutes so that the unit can acquire
new almanac data. I would also suggest going to our website at the
following link and updating your units operating system

how did the half marathon go

 @cmickdaly, don't think so as I run on average a marathon every 2 weeks, the tempo aspect of the 26 might have been a factor but we'll see next week as I am running a marathon in holland on Sunday and will try TT session again.
 
Not an ultra runner but I am gonna give the Connemara 100 a lash in August