The end of the road (are we there yet?)

pgmcpq

Friday: 21 miles. Pace 8.23, HR Avg 145, Max 189. Temp: 81f/68%

Well ended up with an unexpected long weekend. So decided to crackout the LSR just in case "Earl" - the tropical storm/hurricane did approach. Doing the LSR the day following a V02 session might not be recommended, and doing it on top a very light breakfast is probably doubly dumb. To compound my stupidity I had in mind that I needed to finish in time to get back to see the Armenia game - so was push the pace from the beggining. As a result the run was a struggle and I had to hit the "emergency gel" at mile 10.
At mile 14 another running friend spotted me and I got a car escort for about a mile.

Things that make me shake my head/ironic sight of the day - big red Hummer driving down the street with two American flags flying from the back.

Saturday: 6 miles recovery w10*100, grass/track. Pace : 4 miles 9.12, Temp: 73f

Well Earl did miss everything but you could tell it was around. Running near the river involved running into a fierce headwind and hanging onto my hat. Strangely tough conditions. Probably a bit too much work for a recovery run. Perhaps because ofthe wind the track was deserted so with a rest day to follow, I could not come up with a convincing reason not to attempt a set of strides.

For the week (To be honest I don't have my plan to hand right now). I had decided to make this a down week, and while mileage is down about 10%, there was probably too many "hard" sessions. Going forward I need to be careful.

Week|PlanWeek|M|T|W|T|F|Sat|Sun|Total
7 | P&D 7 | rest | 6RP+4RP | 15 LR | 6RP | 12 /w7@LT | 5RP | 22 | 70
7 | MyPlan | 6RP | 14LR | 6RP | 9 w/6*800| 22 LRP | 6RP + 4RP | rest | 67
7 | Actual | 6RP | 14LR | 6RP | 9 w7*800 | 21 LRP | 6RP w/10*100 | rest | 61

|HR(Avg/Max)| 134/188 | 158/185 | 138/178 | 152/200 | 145/189 | 124/155 | |
| Weather | 73f/53% | 72f/56% | 74f. humid | 73f/68%| 81f/68% | 73f | |
| Comments | | | | | | hard! | |

pgmcpq

Right back to business this week ....

Monday: 12 w/7@LT pace. Temp 71f/40%, Pace 7.19, HR Avg 155/Max 190(suspect)

Mrs P and I took the car to a a different park today (on the water right by Ellis Island and the Status of Liberty) just to shake things up a bit. As ever the LT miles were spent telling myslef I could not not do this. In truth even during the warmup miles I was not feeling great - so quite pleased/suprised to actually get the LT miles done. Really would have hoped this would be beconing a little easier at this stage ....

LT Miles|1|2|3|4|5|6|7
Pace | 6.38 | 6.42 | 6.44 | 6.50 | 6.52 | 6.44 | 6.44
HR A/M | 161/182 | 158/170 | 159/169 | 160/163 | 159/165 | 161/171 | 162/164 |


Damn - just checked Mcmillan and two of these miles fall outside my range - the high end should be 6.49 ... -this is what happens when you don't check the plan before taking off.

Krusty_Clown

Your training schedule sounds a bit manic at the moment, with lots of sessions/long runs compressed together. Definitely need to be careful! You're hitting all the targets though..

pgmcpq

Krusty_Clown wrote: »

Your training schedule sounds a bit manic at the moment, with lots of sessions/long runs compressed together. Definitely need to be careful! You're hitting all the targets though..

Yeah ... well an unexpected long weekend made the temptation to get the hard sessions done too much to resist. Trying to keep the "spirit/shape" of P&D going - but point taken. You must be in or very near taper by now.

Tuesday: 6 miles recovery, grass. 76f.

Well I left the Garmin off the charger so this was a recovery run "by feel". Uneventful.

donothoponpop

Your training is going nicely, you should consider giving 3:15 a lash in Dublin.

What park do you run in? I used to live in NY, and never really was into running at the time, looking at this log, I'm so envious that you can hook up with the NYRR guys. Ever try running the Bronx River Parkway when they close it to traffic on Fall Sundays?

pgmcpq

donothoponpop wrote: »

Your training is going nicely, you should consider giving 3:15 a lash in Dublin.

What park do you run in? I used to live in NY, and never really was into running at the time, looking at this log, I'm so envious that you can hook up with the NYRR guys. Ever try running the Bronx River Parkway when they close it to traffic on Fall Sundays?

NYRR are a great organization - though it amazing the amount of flack they take - I never knew runners where such a disgruntled bunch ! Bronx is a bit off the beaten path for me ( pre internet days I'd go on Mondays to read the Irish Sunday papers in one the bars on Fordham Rd - what a quaint idea !). I am in Jersey across the Hudson from Manhattan - though I did do a HM up in the Bronx three weeks ago. Parks : Monday's t session was Liberty State Park, I do Central Park a bit too, sometimes the the boardwalks on Staten Island , but the daily is a quiet county park in Bayonne which has the added benefit of a good running track.

Happy with the training - I've been pretty consistant. I think I am going to take a crack at 3.15 .... I just haven't quite admitted it yet . I think it's still a stretch - my last was 3.47 ! You're looking pretty good for the the sub 3. After those mountain races the road stuff must be a piece of cake !

Wednesday: 15 miles w/8*100, Pace: 8.38, HR Avg: 133/188. Temp 75f.

It's getting tough to get this session in mid week especially when work heats up. Out just before sunrise ( I hate running in the dark and the pre dawn time is spooky ). Starting to add strides in at the end of longer runs - not part of the P&D plan but I've been reading some articles suggesting it. It's seems an easy way to get some speed/form in the muscle memory without too much stress. ... Ok and an empty track is hard to resist !

plodder

That last LT session looks very impressive. It's way faster than what I'm doing. So, I'm (selfishly) hoping you're capable of doing a lot better than 3:30 :rolleyes:

pgmcpq

plodder wrote: »

That last LT session looks very impressive. It's way faster than what I'm doing. So, I'm (selfishly) hoping you're capable of doing a lot better than 3:30

Well, I'm hoping too - but then that the problem with the marathon distance you can never really tell until the day. Seriously, it is hard to compare training - if I remember you were running many harder sessions than I am. I am really focusing on the LT and PMP sessions and running the others at pretty easy paces. And ... that LT session was seriously tough - I was ready to throw in the towel by mile 2 and ready to throw my breakfast a few miles later . You seem well on course for 3.30 - trust the training ! Those miles on Dollymount sound like fun !

Thursday AM: 6 miles recovery, grass, Pace: 9.37, HR Avg: 130 Max: 182, Temp: low 60s

Fall seems to have arrived. Over the last few days temperatures have fallen but there is a strong persistant wind which really makes a difference when trying to run directly aginst it. But a good morning for running.


Thursday PM: 4 miles recovery, grass, Pace: 9.10, HR Avg: 129 Max: 181

Courtesy of the local girls soccer team ... until they went home and turned the lights off ! Even though I was circling the entire playing area - four pitches and two softball diamonds the gather parents seemed a bit put out by my presence - and at one point a ball whizzed by my head. Anyway, the last 1.5 miles were run in the dark ... praying not to turn an ankle. It's now dark by 8pm so future sessions may have to be run on a surface other than grass.


Friday: 8 miles, Pace: 8.08, HR Avg: 135 Max: 157, Temp 63f

Actually a little chilly ! Decided to push the pace a little today while keeping it above 8m/m. Nice run, the cooler temperatures seem to have thinned the running crowds out a bit.

pgmcpq

Saturday 18 w/14 @ PMP (3+14+1). Pace: 7.27 HR: Avg 152/189, Tenp: 74f/29%

Had moved this session up a week (there's a local 5k I want to support next week). The day was a really good running day though a bit warmer than recent days. Target pace for the PMP miles was 7.20-7.25.

First three warmup miles went really quickly. I started into the PMP miles with the mindset of doing what I could - run the next mile - and if I faded, so be it. Not sure why but the Garmin lap pace began behaving very erratically - at one point early on I looked down to see 7.01. Damn - way too fast so I throtled back ... recheck 7.31 ... what the .... ok ratched it back up ... and it declined to 7.15 .... this is ok keep it here. It's also a little hard to judge as part of the route is a long but faiirly gentle incline (and decline on the return). I have run my previous PMP sessions on this route too without these problems. Bottom line was that I ended up with 14 miles below PMP.

Not sure if I should be happy and say "ok beat PMP handily" or " Damn, blew the session - these are supposed to tune in PMP pace, instead I have gone too fast and put too much into one session".
In truth I finsihed feeling ok ... but without too many more of those miles in me (and the HR and pace figures agree).

MP|1|2|3|4|5|6|7|8|9|10|11|12|13|14
Pace | 7.19 | 7.17 | 7.12 | 7.13 | 7.11 | 7.12 | 7.12 | 7.12 | 7.17 | 7.06 | 7.09 | 7.18 | 7.17 | 7.02
HR Avg | 140 | 143 | 144 | 145 | 145 |148 |150 |150 |150 |154|156 |157 |157 |158
HR Max | 150 | 149 | 148 | 157 | 148 | 152 |157 |155 |160 |160 |164 |161 |160 |165


There is a HM locally in two weeks I am considering running at PMP pace (for 10-11 miles) as ny final long PMP run. Undecided between this or a regular LSR.

pgmcpq

So after Saturdays session I retired to the (ice) bath and after to the hammock I got as a birthday present this year. A humming bird arrived in the yard but the only camera I had to hand was a phone so the image is pretty poor. Still cool - find the left hand of the drain pipe, down 2 slats on the green siding and working across the wall the bird is the "smudge" just to the right of the flower.



OK .... so maybe not much of a picture but better than the one I took while trying to take the first picture without strangling my self (hamocks are rather unstable at the best of times).



Legs finally get their 15 minutes of fame.

Week in summay :

Week|PlanWeek|M|T|W|T|F|Sat|Sun|Total
7 | P&D 7 | rest | 6RP+4RP | 15LRP | 6RP | LT12 w/7 | 5RP | 22LR | 70
7 | MyPlan | LT12 w/7 | 6RP +4RP | 14LRP | GA 8 | 6 RP W10*100 | 18 w/14PMP | rest | 68
7 | Actual | LT12 w/7 | 6RP | 15LRP w8*100 | 6RP+4RP | 8GA | 18 w/14PMP | rest | 69
|HR(Avg/Max)| 155/190 | | 133/188 | 130/182, 129,181 | 135/157 | 152/189 | |
| Weather | 71f/40% | 76f | 75f | | 63f | 74f/29% | |
| Comments | | | | | | | |




Monday: 7 miles recovery, grass, wood. Pace: 9.03, HR Avg: 131, Max 186.

Great morning. Sunny but cool and calm. Tough to go back and get ready for work.

Killerz

Well done on the qualification for NY - that is a super result and a great opportunity. I'm gunning for Boston myself here in Toronto in little over a week and a half - fingers crossed I'll see you there in April!

At least the weather has cooled off a little, hopefully it will stay this way.....

pgmcpq

Killerz wrote: »

Well done on the qualification for NY - that is a super result and a great opportunity. I'm gunning for Boston myself here in Toronto in little over a week and a half - fingers crossed I'll see you there in April!

At least the weather has cooled off a little, hopefully it will stay this way.....

I'd lost track of your log a bit - I'll have to drop by. Didn't realize you were so close to your marathon. You must be well into taper. Yeah - weather wise this is pretty good - a few degrees cooler would be ideal but I hope this holds for you.

Boston is likely to close quickly this year in part because many people got caught out when it closed early last year and because the ash cloud meant many people did not make it to last year. So if you plan to run Boston register early ( Registration opens Oct 18th)

I'd rather not run Boston and NY in the same year - two tough courses (of course if I was able to requalify for NY again next year I could postpone NY until 2012 ).

Krusty_Clown

Do you know what the story is for 'good for age' qualification for New York? If you meet the standard, do you bypass the lottery and get higher priority? if you got the standard two years in a row, could you get race entry two years in a row?

pgmcpq

OK this is a singularly ill fated update to this log. My browser just crashed on the my last attempt - third time lucky ?

Tuesday: 15 miles. Pace: 8.14, HR Avg: 133, Max 203 (or 175), Temp: 60f

Time to start complaining about the cold . Actually really is a bit chilly at 6am. Not a fan of starting a run while it is still dark. (Last winter I rarely went above 10 miles during the week so it was less of an issue - not sure how I will train for a spring marathon this time around). Run was good, felt strong .... but returned home to find no power ... why :

http://www.nj.com/bayonne/index.ssf/2010/09/ravenous_squirrel_blamed_for_b.html

The first reason why I failed to update this log. Shockin' was to go (Sorry - somewas going to do it - might was well be me)

Wednesday: 11 miles, Pace 8.18, HR 153, Max 191, Temp: 59f

Legs felt heavy - and the HR figures agree (compared to yesterday for the same pace). I had decided to keep it reasonably easy but the first couple of miles were still a struggle. Things got better later in the run .... but rather worryingly I became away of my ITB for the first time since last winter. No pain but definitely a strain - time to dust off the roller, return the stretching and ice/heat therapy. Hopefully it is not a sign of trouble or at least will hold off until taper.

Assuming no ITB troubles ...long run has been shifted to Friday so allow a 5k race on Sunday which substitutes for the V02 session this week. Still undecided about the HM next week ... skip and get in a LSR, run as a PMP, or race.

Krusty_Clown

pgmcpq wrote: »

Time to start complaining about the cold .

Throw in some heavy rain and you got yourself some solid climate-specific training right there.

pgmcpq

Krusty_Clown wrote: »

Do you know what the story is for 'good for age' qualification for New York? If you meet the standard, do you bypass the lottery and get higher priority? if you got the standard two years in a row, could you get race entry two years in a row?

It means you get guaranteed entry by passing the lottery.

Not sure about higher priority. On registration they ask for projected time - not sure if they take qualifying time into account for coral seeding but I suspect they probably do. When I run NYRR races my coral seeding is based on my pace times in previous races with them and my run in the NY Half in March was similarly seeded. So my guess is yes but I cannot say for certain. I've just had my entry for the 2011 NY Half confirmed this week with the same time so I'll have a better idea after this. Meanwhile I'll ask around and see if anyone knows.
I suspect your early morning start this year maybe the product of your expected time. My guess is you'll be in an early corall in the first wave.

Yes, if you keep qualifying you can keep entering. Qualification times only last one full year however. E.g for 2011 you need to have a qualifying time no later that Jan1 2010. So if you can hit the target every year (and the HM QT target is a lot easier than the full QT) you are guaranteed entry to the marathon (and half marathon) every year.

pgmcpq

Krusty_Clown wrote: »

Throw in some heavy rain and you got yourself some solid climate-specific training right there.

Actually after all my whining about the heat .... you've hit on one of my secret fears .

pgmcpq

Thursday: 7 miles recovery w/6*100, grass, wood. Pace: First 6 miles 8.57-9.18. HR Avg 141 Max 190 Temp:low 60fs/overcast

Cannot remember much about this - HR a little high. Not running related bu the mother of all storms in the pm. It was someone turned the lights out over the city.

Friday: 22 miles, Pace: 8.18, HR Avg: 138 Max: 178

Strange run. Moved this back from the weekend as I am running a local 5k on Sunday. Gambled with heading out within an hour of breakfast ... and lost ! Product of trying toget LSRs in during the week. Two bathroom breaks by mile 5 , 2 more followed. Felt good starting out - then struggled after the first few miles - might be digestion related. Things did pick up - really nice morning cool and sunny.

Weird medical themed run. At one point doing a loop of the park I saw a guy slumped in his car with the door open. Wondered about this - and when he was still there on the next loop I decided to go investigate. I frankly thought he might be dead. Slowly got to with two feet and he suddently groaned and shifted. I beat a retreat. Next running the small pedestrian boardwalk over the wetlands area I turned and found myself facing a small ambulance coming towards me. Bikes are banned here so am ambulance was a bit of a shock. Not enough room for them and me so I had to jump into a nearby bird hide and wait for them to pass. I noticed that there were three other ambulances and park cars around too. Finally at mile 18 I found my hand covered in blood. Quickly checked but no blood anywhere else and not sign of injury.

Other than the many enforced breaks (the big ones not included in the pace ) a good run - given how I started I was pretty happy with my finishing miles. I was able to up the pace over the last few miles dipping below 8mm in the last mile. Another key session ticked off.

Came home, took and ice bath and ate the entire contents of the kitchem :eek:

pgmcpq

Sunday: 2 miles warm up, Rentas 5k, 19.12, 3 .5 miles w/2*1000m

This was the second year of a small local 5k for cancer research. Sadly the numbers were down on last year - only 75 in total and a few familiar faces were missing. I met last years 4th place finisher at the end - he'd arrived 15 minutes late for the start. In fairness this is a family run event and there are issues with course marking. Also it is a two loop course and not particularly fast as it follows a winding wooden pathway for about 1/3 of a mile on each loop.

For for me it was substituting for a V02 session, and while I was hopeful of an AG win, after 22 miles on Friday and not feeling that great on my two mile warmup I was not sure what I could offer.

Start a surprise as people fell away very quickly leaving me with about five guys ahead of me that I could see. Up front see one guy flying away (subsequently called 'the flyer'!). Over took the next two runners by the half mile and was beginning to get a little freaked. Never been this close to the front of race. Lap pace ? 5.50 ... oh ..oh - not a good idea - I am going to pay for this later. Still I am now on the heels of the next runner ahead of me and we are approaching the windy wooden path. If I can, and want to, overtake him now is the time. Ok go for it. By now I can no longer see anyone in front of me but luckily I know the course from last year. Turn on the wooden path and I can see the next guy ahead - probably a good 20-30 seconds. So now it becomes a training run again - I am running alone ... I've eased off the pace a bit back to a more sensible 6.12 pace - but I am worried about someone coming from behind - and suprised that no one had. On the turn on loop 1 I was suprised by the gap back to the next guy - but now it's a young tall guy. Worrying. On the second loop I faced the problem of running against the body of the race still completing the first loop. But suddenly I realizd the I was closing the gap on the the 'flyer'. I was actually not completely sure where the turnaround for loop 2 was so I was very happy to be able to see and follow him. Shortly after the turnaround I caught him. Now what ? For the first time ever I am now in a race where time is secondary and I am racing against an opponent. I trailed him by a few feet for a while. Someone called to him and the flyer replied "I'm gone". Eh ....you are ? Jeeze - I don't see anyone ahead so this guy might be the leader. After pondering for a few more minutes I floored it. All considerations of pace, form etc went out the window at this point - I was trying to go by in a manner that eliminated any question of him responding. But respond he did and for a few minutes I could heard the pace pick up and he was on my shoulder. I hear shouts of "Go get him Bob". I guess his name is Bob - great - not feeling the love at this point... and then ... he started to fade a little. Ok, still cannot see anyone ahead - could I really be leading this thing ? Oh bloody hell, I have over a mile to go running on my own. What an idiot - no need to overtake him ... yeah .... but following him might have cost you time. Oh to hell with time at worst I can finish second here if I hold on. The next mile was tough - running alone - though by the next turn around I was able to see that I had a decent lead and so did not have to take the small climbs involved head on. But again there was little attention to form - though I did settle my breathing down. The last half mile involved lapping/dodging the tail end of the 5k in a panic that I would now finally be caught when one of the "good" runners finally got serious about this with a mile to go.

Crossed the line to "good job". "eh .. thanks". What I really wanted to know was - did I win ? Stupid as it sounds no one said anything and it seems like a dumb question to ask but other than not seeing anyone ahead I was not sure and not keen to embarass myself. Ten minutes later someone finally congradulated me and I was able to confirm it.

Small 5k, the couple of guys I would expect to duke it out did not show ... but heck I just won a race. Probably the only time this will happen so I am not going to say I am anything other than very happy. And the time is a 40 second PB.

When it was all over I returned to my V02 consideration did another 3 miles with 2 * 1000m @5k. Considered another but the legs were spent and my new trophy needed a polish .

ronanmac

Fantastic stuff, pgmcpg, a race victory!!! Brilliant. I've never had the experience but I remember being on the shoulder of the race leader briefly during a 5k earlier this year and feeling the panic!! What the hell am I doing here, I asked (being out of place was the answer as I finished 9th!).

A hearty congratulations!

pgmcpq

ronanmac wrote: »

Fantastic stuff, pgmcpg, a race victory!!! Brilliant. I've never had the experience but I remember being on the shoulder of the race leader briefly during a 5k earlier this year and feeling the panic!! What the hell am I doing here, I asked (being out of place was the answer as I finished 9th!).

A hearty congratulations!

Thanks ...but finishing in the top 10 sounds to me like you were exactly where you should be. Next time....

I know 19.12 really should not be a winning time - last year it would have placed me sixth. The guy who turned up late asked me my time and looked pretty gutted when I told him ... but I'll take it !

So so the week in summary :

Week|PlanWeek|M|T|W|T|F|Sat|Sun|Total
6 | P&D 6 | rest | 9 w/5*600 | 14LRP | 6RP s10*100 + 4RP | 5RP | 9-13m/8-10k race| 18 | 65-69
6 | MyPlan | 6RP+4RP | 15LRP | 10GA | 6RP w10*100 | 22 LRP | Rest | 2+5k | 70
6 | Actual | 7RP | 15LRP | 11LRP | 6RP w6*100 | 22 LRP | Rest | 2+5k+3w2*1000| 69
6 | HR(Avg/Max)| 131/186 | 133/203? | 153/191 | 141/190 | 138/178 | | |
6 | Weather | cool | 60f | 59f | 60f/overcast | | | 68f/sunny |
6 | Comments | | Pace: 8.14 | pace: 8.18 | | Pace: 8.18 | | 5k 19.12 |



2 more weeks of training to go. Next Sunday is a HM which after some reservation I have signed up for and will run as my last long PMP run.

Monday: 6 miles recovery, grass/wood. Pace 9.09, HR Avg: 140/188

Breeze but otherwise very nice morning. Sunday still in the legs but otherwise feel pretty good.

menoscemo

Brilliant PG.
Winning a race is some achievement. One not many of us will ever have!

I have a 5k next sunday, but I don't think I have much of a chance. Martin Fagan is running it :eek:

pgmcpq

menoscemo wrote: »

Brilliant PG.
Winning a race is some achievement. One not many of us will ever have!

I have a 5k next sunday, but I don't think I have much of a chance. Martin Fagan is running it :eek:

Well if my race report has taught us any thing it is the value of picking your races/opposition - you chose Martin Fagan - I took Bob . Good luck on Sunday and take it easy on the calf. (You'll need it for the ultra I see you are now committed to !)

Krusty_Clown

Awesome result. Congratulations. I'm incredibly jealous! Sounds like you ran a perfect strategy too. I would've been straight to the pub instead of doing more intervals!

plodder

pgmcpq wrote: »

... but heck I just won a race. Probably the only time this will happen so I am not going to say I am anything other than very happy. And the time is a 40 second PB.

Well done, that's fantastic! Winning a 5K as part of a marathon training plan is some feat.

Killerz

fair play and congrats on the race win... excellent achievement.

donothoponpop

Well done on the win! After all the pb's, marathons, 100% efforts, are forgotten about, the wins are the ones that stay with you. Enjoy the feeling.

-dnothoponpop (proud winner of the WWRelay 2010, and scouts under 12 800m 1982)

pgmcpq

Krusty_Clown wrote: »

Awesome result. Congratulations. I'm incredibly jealous! Sounds like you ran a perfect strategy too. I would've been straight to the pub instead of doing more intervals!

Thanks ... but really - you actually found a strategy in there :eek:? Good luck Sunday - it's live on tv.

plodder wrote: »

Well done, that's fantastic! Winning a 5K as part of a marathon training plan is some feat.

These days everything is part of "marathon training" ( e.g.fix the light/ceiling/sink = not part of marathon training, while sleep late, eat chocolate = part of marathon training, etc, etc:D ). It's the marathon training that seems to be producing results in shorter distances.

Killerz wrote: »

fair play and congrats on the race win... excellent achievement.

Thanks, hope Toronto went well.

donothoponpop wrote: »

Well done on the win! After all the pb's, marathons, 100% efforts, are forgotten about, the wins are the ones that stay with you. Enjoy the feeling.

-dnothoponpop (proud winner of the WWRelay 2010, and scouts under 12 800m 1982)

Cheers. I'm sticking with races where getting lost is not a (major) risk !


Interesting footnote - the top three were all 40+. Noticing this a lot - I expect to be on the older side of the age distribution but beyond the elite guys in the bigger races the 40/50s age group is predominent.


Tuesday: 15 miles w/7 @ LT pace (4+7LT+4). Pace: 7.45, HR Avg: 154 Max: 200 (highly suspect)

Indecisive. Planned on 15, posponing an LT session to later in the week. But felt pretty good - suprisingly good in fact - when I went out in the dark at 6am. So ... I decided to take a shot at at repeat of the 12 w/7 LT miles session I have done before. P&D has moved beyond this to V02 sessions but the LT sessions have really benefitted me so I have continued them at the expense of some V02 sessions. I know I am messing with the periodization here - so this week was to be my last long LT session anyway.

My objective - other than getting the miles in - was to try to keep the pace as smooth as possible ... but actually the mid-mile paces varied wildly (at times slowing to 7.10mm) especially after an enforece break. In the middle an old running friend showed up. Have not seen him in many months so I took a three-four minute break to catchup.
I try hard not to break the LT miles but unavoidable this time. After the break it took me some time to regain my rhythm.
So the LT session has an rider. If time allows I might try an LT intervals run ... but right now I don't see how this would fit. Anyway since the LT miles were broken up - and having got up early enough to get 15 miles in ... I decided to finish off 15. I could feel the LT sloshing around in my legs in the final four !

LT Miles|1|2|3|4|5|6|
Pace | 6.46 | 6.49 | 6.49 | 6.46 | 6.45 | 6.45 | 6.40
HR Avg | 147 | 152 | 151 | 154 | 162 | 162 | 160
HR Max | 155 | 159 | 156 | 173 | 175 | 173 | 174


Oddly when I got home Mrs P was gone and propped up on the coffee table where two large photos of us together on the running track taken with a very strong telephone lens. No note, no explanation, and Mrs P is not returning calls. Very Hitchcockesque.

pgmcpq

Tuesday: 11 miles, Pace: 8.27, HR Avg: 135 Max 192.

After the summer we are getting paid back with a succession of great days for running. Did not want to push this morning as I have been stacking up (probably too many ) hard session lately. So a reasonable 'general aerobic' run.

Ok so the photo mystery is solved. There is a guy who spends time down by the track - actually to my annoyance he feeds the damn squirrels on the track - which means that the bloody animals are so tame and so stupid they often run in front or across your feet. This is very disconcerting when trying to get 800m intervals in. Anyway he's taken up photography it seems. So yesterday he approached Mrs P and said "'I have something to show you" :eek:. Thankfully it was photos - so he gave her one of us.
This one in fact :



Pretty sure I was on a recovery lap during a v02 session when this was taken. Not a bad picture - it even looks like I have hair.

Krusty_Clown

You look like you're her secret service escort!

Take a bullet secret service agent wrote:

Thanks ... but really - you actually found a strategy in there ?

Absolutely! You blasted past the lead runner, like you were out for a casual jog! In one foul swoop you totally demoralized him and made him feel like he was running backwards (you probably bullied smaller children in the school-yard as a child too. ).