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Send in the Clowns - BAC 10K Challenge
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Today: Sneaky 'off-the-plan' 5 mile recovery run. I think it's because I wanted to hear the next chapter in the audio-book.
Achilles felt pretty good, so fingers crossed. Can you run through such things, and make them better?!
Summary: 5 miles in 38 minutes, pace: 7:36, HR=142
(Recovery run faster and harder than aerobic run?).0 -
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Today: 21 Mile progression run
I must not drink beer until 2am the night before a 20 miler. I must not drink beer until 2am the night before a 20 miler. I must not drink beer until 2am the night before a 20 miler. So much for mantras.
I wanted to make sure I had a plan in place before i set out for the run, otherwise I'd end-up running the lot too fast, so I figured I'd do one of Peckam's predator, assassin, terminator progression runs. Even still I managed to fluff it up, skipping a whole time segment, and instead of finishing with 3 miles at pmp, I found myself running at half-marathon pace, so just stuck with it.
2 Mile warm-up @ 7:46
5 Miles @7:36, HR=138
5 Miles @7:16, HR=136
4 Miles @6:40, HR=142
3 Miles @6:23, HR=154
2 Mile warm-down @7:56
So overall, a great run. i'm just a bit wary, as I don't want to injure myself (and am already carrying a couple of niggles), but with 5 weeks to go, I don't want to peak too early, as obviously the form is pretty good at the moment. So, new mantra: I must drink beer until 2am, the night before a 20 miler.I must drink beer until 2am, the night before a 20 miler.I must drink beer until 2am, the night before a 20 miler.
Summary: 21 miles, @7:13/mile, HR=1420 -
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Krusty_Clown wrote: »Today: 21 Mile progression run
I must not drink beer until 2am the night before a 20 miler. I must not drink beer until 2am the night before a 20 miler. I must not drink beer until 2am the night before a 20 miler. So much for mantras.
I wanted to make sure I had a plan in place before i set out for the run, otherwise I'd end-up running the lot too fast, so I figured I'd do one of Peckam's predator, assassin, terminator progression runs. Even still I managed to fluff it up, skipping a whole time segment, and instead of finishing with 3 miles at pmp, I found myself running at half-marathon pace, so just stuck with it.
2 Mile warm-up @ 7:46
5 Miles @7:36, HR=138
5 Miles @7:16, HR=136
4 Miles @6:40, HR=142
3 Miles @6:23, HR=154
2 Mile warm-down @7:56
So overall, a great run. i'm just a bit wary, as I don't want to injure myself (and am already carrying a couple of niggles), but with 5 weeks to go, I don't want to peak too early, as obviously the form is pretty good at the moment. So, new mantra: I must drink beer until 2am, the night before a 20 miler.I must drink beer until 2am, the night before a 20 miler.I must drink beer until 2am, the night before a 20 miler.
Summary: 21 miles, @7:13/mile, HR=142
Thats a great session Krusty...well done0 -
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Krusty_Clown wrote: »Today: 21 Mile progression run
I must not drink beer until 2am the night before a 20 miler. I must not drink beer until 2am the night before a 20 miler. I must not drink beer until 2am the night before a 20 miler. So much for mantras.
I wanted to make sure I had a plan in place before i set out for the run, otherwise I'd end-up running the lot too fast, so I figured I'd do one of Peckam's predator, assassin, terminator progression runs. Even still I managed to fluff it up, skipping a whole time segment, and instead of finishing with 3 miles at pmp, I found myself running at half-marathon pace, so just stuck with it.
2 Mile warm-up @ 7:46
5 Miles @7:36, HR=138
5 Miles @7:16, HR=136
4 Miles @6:40, HR=142
3 Miles @6:23, HR=154
2 Mile warm-down @7:56
So overall, a great run. i'm just a bit wary, as I don't want to injure myself (and am already carrying a couple of niggles), but with 5 weeks to go, I don't want to peak too early, as obviously the form is pretty good at the moment. So, new mantra: I must drink beer until 2am, the night before a 20 miler.I must drink beer until 2am, the night before a 20 miler.I must drink beer until 2am, the night before a 20 miler.
Summary: 21 miles, @7:13/mile, HR=142
Sub 3 will be a piece of cake judging by those times! Maybe even around 2hr 45 mins is achieveable?!0 -
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The kind that's full of healthy carbs. Beer is good for you..
Last night: One hour swimming lessons, including half lengths, and some diving lessons, just to keep things interesting.
Tonight: 8 Miles with 5x600m @5k pace. Found these quite comfortable (apart from continued small niggles in shin/achilles). Kept on starting off in a near sprint (I really don't have a clue how to pace myself), until I reigned myself in, after a glance at the watch. Two of the reps were a little bit slower (in fact, two were bang on the right pace, the rest were too fast).
Pace: 5:35/5:43/5:46/5:34/5:30, average HR=153
Summary: 8 miles in 61 mins, @7:39/mile, HR=1370 -
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Nah, 2:55 is the target, and 2:55 it'll stay. I'll aim to hit half-way in 88 minutes, and pick it up in the second half for a negative split. I trained for 3:07 for Berlin, aimed for 3:03, and finished in 3:00.village runner wrote: »Is sub 3 the target or is it 2.55 ? I rem in berlin i was going to go for 2.56. I decided overnight that sub 3 was more important. With Barcelona a little hilly would it not be better to run 89.30 fro the first half and then make your decision. If fresh you run 87 and have 2.56 with little risk. Going out in 87.30 might involve risk of blowing up. Lets say barca is 3 min harder that berlin a 2.55 is 9 min improvement if you know what i mean.
There are no hard marathons, just hard runners.
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Krusty_Clown wrote: »Nah, 2:55 is the target, and 2:55 it'll stay. I'll aim to hit half-way in 88 minutes, and pick it up in the second half for a negative split. I trained for 3:07 for Berlin, aimed for 3:03, and finished in 3:00.
There are no hard marathons, just hard runners.
You and your negative splits.0 -
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A nice porridge and brown-bread breakfast set me up for the mornings activities. A quick shower (why did I bother?!), and out the door for sunny Annacurra. One of the great advantages of Annacurra is the registration is in a local town hall, so no standing around in the cold, and toilets (real toilets, not the outdoor pee against a tree variety). A quick hello to some of the familiar faces, and went for an easy jog up and down one of the local hills.
Mud-claws on, it's race time. At this point, I met up with Asimonov, and we made our way to the start of the race, and met up with GoHard. A quick speech by one of the local 'old fellas and we were ready to go. I started about 30 people back from the front (just behind the other boards runners), and immediately was glad of the mud-claws, as the first trek through the forest started out quite muddy. The climb started almost immediately, and we managed to pass quite a few people, who must have sprinted over the first couple of 100 metres. After around 15 minutes of climbing, I started cursing Slogger Jogger silently, for adding in an extra kilometer at the top. Sure the old route was plenty high enough!
Soon afterwards, I rather depressingly slowed to a walk, which is something I'll have to fix in time (probably less of the amber nectar the night before a race in future). Like Pringles though, once you start you can't stop, so sadly, I spent much of my uphill climbs doing the familiar hands on knees shuffle. Thankfully, I didn't lose much ground, as when the runners ahead pushed on a little, I'd catch up, before resuming the neanderthal walk. I'd like to blame it on a sore back, but really it's down to a bit of mental weakness.
Finally, we crested the top of the hill, and I managed to steal a few spots on the flat. On the descent I grew more alarmed with each passing meter we descended, as it meant another meter to climb soon afterwards, until finally we arrived at the muddy climb I remember more fondly as a descent, from last year. As we reached the top and turned the next corner, devastation. Another hill (that I didn't remember from last year!). Shuffle, shuffle. finally, back on top, and the fast descent begins. As you pick up pace on the downhill, you realize it's almost impossible to stop the momentum, and corners become a very real predicament. You almost have to lean into them, motorcycle style, to avoid running wide into the trees.
Managed to pick up a couple more runners on the downhill, but the next pack I caught up with proved to be a hardy lot, and despite finishing within a couple of seconds of the next three places, I couldn't catch them. I was glad to finally see the forest, which meant we were getting close. At one point I grabbed a fence to slow my descent, which turned out to be barbed. you really haven't run an IMRA race until you've shed some blood.
Finally approaching the finish with three other runners, I made my move too early, and didn't have the staying power for the last 50 meters so finished in the same position I held for the last mile or so.
A four mile warm-down with Asimonov (thanks again for the *cough* nutrition advice) then into the pub for the results. Delighted to finish in 11th place out of 172 runners (108% of the winner), a result that felt like it was much better than I deserved. A nice chat with my fellow Boards runners before heading home. Ankle is quite sore now, so I think wisdom will prevail, and I'll avoid the next IMRA race, so a brief but very welcome return to IMRA races. I will be back in late spring/early summer, when all my dirty deeds are done, and next time, i won't be walking. (or at least, i'll be walking less).
Summary: 11 miles, split over three runs, and a tired but happy camper.
HR for race: 169.0 -
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