the clock and me!

bart simpson

13th July
60 lenghts
5 Mile with 2 mile @10k pace(6.23m/m) avg pace 7.44 m/m

legs feel strong and my endurace is better now than it ever was, however some of my speed seems to be gone, this is to be expected with all the slow and steady milage i have being doing in this part of the P&D programme. My current PB for a 10 k is 41.05 and my target in the race friday night is to beat that, if i am to do a sub 40 this year it will have to be when my training paces are a bit faster. afterall the marathon is the keg objective

14th July
5 Mile @ 8.13 m/m hilly route
40 Lengths

bart simpson

15th July
6 Miles @ 9.08 m/m rec jog

16th July
Piltown 10k Race 40:38 6.32m/m
Got a new PB for a 10k so happy with that even though its only my 4th ever 10k
Never went for the sub 40, and i can safely say i wouldnt have got it if i tried, as i thought before the race my lungs were not used to the pace and from mile 4 onwards i was very uncomfortable (in fact i was grunting from then on to the finish:)) i got a stitch in my side and just had to grit it out. On the upside my legs felt strong and to come through the race in a bit of pain means that i am a bit mentally stronger than i was last year too.
Great race and very well organised, will definately do it again.

bart simpson

17th July
10 Mile @ 8.39 m/m

20th July
6.8 Miles @ 8.39 m/m

21st July
6.3 Miles @7.54 m/m

22nd July
6.13 Miles @8.32 m/m

24th July
6 Miles @8.58 m/m

25th July
8.08 Miles @ 8.17 m/m

weekly total 33.31, was on holidays this week so i did no sessions and no long runs, just some maintenance is all, no harm, next few months are gona be hard.

26th July
4 Miles @ 9.00 m/m

27th July
10.35 Miles @ 8.06 m/m

bart simpson

30th July
5 Mile rec run am
5 Mile rec run pm

31st July
17 Mile @8.30 m/m

1st July
4.5 Mile @ 9.37 m/m rec jog

2nd July
6.20 Miles @ 8.09 m/m

3rd July
10 Miles L.T. session 5 Miles @6.50 m/m
8.10-8.22-6.46-6.53-6.51-6.50-6.50-8.47-8.27-8.35
avg pace = 7.39 m/m
avg L.T pace 6.50 m/m
this session didnt feel too bad, definatley not as bad as the last LT session, i think the 10K race has improved me a bit

bart simpson

4th Aug
8.35 Miles @9.23 m/m rec jog

5th Aug
12 Miles with 10 mile @ MP 7.29
avg pace 7.40
This run felt good and i felt comfortable, it gives me confidence that i felt good tonight considering i did a LT run on tuesday:)

bart simpson

7th Aug
18 Miles @8.37 m/m

9th Aug
6.6 Miles @8.38 m/m

10th Aug
10.4 Miles @8.11 m/m

11th Aug
6 Miles @8.55 rec jog with 6*100 speed

12th Aug
L.T. session
10 Miles with 8 miles @ 6.50 m/m
8.44-8.48-6.53-6.54-6.47-6.50-6.51-6.43-8.37-8.31

village runner

Sounds like you are finding then LT sessions too easy ?? Maybe instead of a 6 do 2 x 4. Or increase the pace a little.
If you want that 10km sub 40 give us a hollow.

bart simpson

village runner wrote: »

Sounds like you are finding then LT sessions too easy ?? Maybe instead of a 6 do 2 x 4. Or increase the pace a little.
If you want that 10km sub 40 give us a hollow.

i wouldnt say they are that easy, i could probably push myself a bit more, but with a 20 miler tomorrow i wanted to be fresh enough for it.
the next LT seesion is 11 with 7 at LT, i think i will increase the pace to 6:47 for that one.
My milage is still rising and will be around 64 miles this week which is the first time i will have broke 60 in 7 days of training, i am trying to control my training as much as i can when jacking up the milage, i wont be going over 65 miles, so from now until the taper i will put in some harder and painful sessions as my body wont be adapting to incresed milage and will be more able for really though sessions, plus i will be doing the frank duffy 10 and dublin half, which are sessions in themselves.

VR, i think id like to brake the sub 40 10k in a race, i should have had a sub 40 a while ago now and it is getting personal between me and IT!,il be following your ass around dublin for the marathon....the sub 40 will be a one on one between itself and myself:D thanks anyway

bart simpson

13th Aug
5 Mile @ 9.38 m/m rec jog

14th Aug
20 Miles @ 8.36 m/m