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2012 4 Races for 4 PBs
Comments
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Good to see you back on the road, hopefully the heel and achilles doesn't give you to much jip in your training. Take it 3.30 is the goal for DCM?0
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Good to see you back on the road, hopefully the heel and achilles doesn't give you to much jip in your training. Take it 3.30 is the goal for DCM?
Thanks. It's good to be back. I'm hoping that a continued attack on four-fronts: ortho-insole, stretches and strength exercises, post-run icing, and arnica rubs, will allow me to continue training and gradually gradually allow the achilles to improve. I'll see what physio has to say Wednesday.
Nope no 3:30 goal for DCM. Instead I'm going to aim 'just' for a PB. I've run 3 marathons and each time I've blown up over the last 4-6 miles. I'm at the point where it's now something I fully expect to happen. I want to try get round without blowing up so I'm going for a 8:1X average pace to get me home in 3:3X. And hopefully in so doing I'll convince myself that it's not written in stone that I'll blow-up.
For DCM I'm going to continue with sessions sinilar to what I was doing before Cork. Then next year I'm going to try a different plan for a proper 3:30 effort back in Cork. I'm going to have a look at PD. Seems to work for a lot of people here.
All achilles willing.0 -
Up and out on the road at 6 this morning. I had been in a deep sleep so I was running with a big sleepy head on me, both legs were not impressed, heels, calves, hips, groin, the whole lot felt tired and leaden and stiff. Not surprised to log a really slow 9:51 on mile 1. Remainder of the miles were back on track.
Happy to hit the shower after this one.
Physio this evening. Pinching and squeezing and massaging of the achilles. Calves rubbed down as well. Not pleasant. Seems like I'm good to keep running as long as I continue to manage the heel as I have been. Will go again in three weeks. He also recommended that I get an insole not just for runners but also for walking shoes, especially as I cover at least 4.5 mile a day, makes sense I guess.
M01 9:51
M02 9:06
M03 9:13
M04 9:02
M05 9:03
Total 5.09M @ 9:15
Week 02 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09 | 9:15
Steady 6M @ 8:30 to 8:00 | |
Tempo 6M @ 7:30 to 7:00 ||
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
05 / 05 / 00 / 00 / 50 | 5.09 / 5.09 / 772.77
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How I did not want to get up this morning. Not sure how I managed to convince myself to get up and out. On the road at 6:06. I have to stop moaning about early morning runs, maybe I wouldn't dislike them so much if I went to bed at 10pm instead of hitting midnight.
Found it very hard to judge pace this morning. At times 8:2X felt tough, then at one point the Garmin was showing 7:1X pace and it felt 'ok'. Achilles gave a little feedback and has a bit fussy up till the afternoon, it's been fine this evening. On the physio's recommendation I've got an Orthaheel also for regular walking shoes. I'm hoping this helps, but I'm also paranoid that it'll start niggles elsewhere. Time will tell.
Happy with myself for getting out and completing today's session (that DNS stat below is a powerful incentive).
M01 8:30
M02 8:01
M03 7:49
M04 8:00
M05 8:16
M06 8:22
Total 6.04M @ 8:10
Week 02 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09 | 9:15
Steady 6M @ 8:30 to 8:00 | 6.04 | 8:10
Tempo 6M @ 7:30 to 7:00 ||
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
06 / 06 / 00 / 00 / 49 | 11.13 / 11.13 / 778.81
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First chance I've had to update in a while.
Runs were pushed out a day with the bank holiday. Sunday I was running in Cork. A mostly flat, out and back route, from the Vienna Woods Hotel entrance to just before the train station and then back. I made a point of trying to hold 7:2X pace and avoiding going out too fast. Overall the effort felt less than last week's 5M tempo, which is good. But I'm still a long way from that 1:13:00 10 miller logged during peak marathon training. Nice to run somewhere different and coming back down the dual carriageway I was reliving the marathon back in June. The 6 mile marker still there on the ground.
It was quite warm at around 20 degrees and overcast. A little feedback from the achilles around miles 5 and 6 but nothing alarming. Pleased with pacing on this one, with just a 7 second difference between the fastest and slowest miles. This was a better route for a tempo run that last week's Kyber Loops, which felt more like a hill repeat session.
Warm-up 1.05M @ 9:06
M01 7:26
M02 7:26
M03 7:27
M04 7:25
M05 7:22
M06 7:21
Total 6.10M @ 7:25
http://connect.garmin.com/activity/207889562
Warm-down 0.87M @ 9:20
Week 02 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09 | 9:15
Steady 6M @ 8:30 to 8:00 | 6.04 | 8:10
Tempo 6M @ 7:30 to 7:00 | 6.10 | 7:25
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
07 / 07 / 00 / 00 / 48 | 19.15 / 19.15 / 786.83
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Yesterday's 12 miler was my longest run since the marathon.
About 2 minutes after getting up I realised that for the first time in a long while I wasn't feeling any stiffness or twinges from either achilles.
Set out at 8:46am on another overcast and warm morning. When was the last time I ran on a fresh, slightly breezy and sunny morning? The legs felt heavy at the start of this one and while they improved as the miles ticked by I don't think they ever really felt light and loose. 12 miles felt like a long time on the road but I was never in any doubt that I would finish the distance on target and I finished feeling I could have continued for several more miles if needed. Didn't enjoy the run though, due to the combination of heavy legs and heavy weather.
The big positive is that the achilles behaved the whole way round. And there wasn't a tweak out of it for the rest of the day (wish I could say the same for right hip and groin). Could the orthaheel insoles in my regular shoes be having such an immediate impact? A few sharpish twinges today instead have ensured I don't get too carried away, but overall I'm encouraged by the heel's performance yesterday.
Single Dad duty this week so week 3 of this plan has to shift forward and it looks like a 4 day running block from Friday to Monday beckons. Hopefully the break till Friday will allow my legs to lose some of the recent heaviness.
M01 9:05
M02 8:39
M03 8:44
M04 8:49
M05 8:43
M06 8:43
M07 8:57
M08 8:52
M09 8:45
M10 8:41
M11 8:49
M12 8:53
Total 12.34M @ 8:50
Week 02 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09 | 9:15
Steady 6M @ 8:30 to 8:00 | 6.04 | 8:10
Tempo 6M @ 7:30 to 7:00 | 6.10 | 7:25
LSR 12M @ 9:00 to 8:45 | 12.34 | 8:50
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
08 / 08 / 00 / 00 / 47 | 31.49 / 31.49 / 799.17
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On the road early this morning (5:46), it's not as bright as it was a few weeks back at this hour, another month and it'll be dark. Didn't spot any other runners about this morning.
Weeks 3 and 4 of this plan are merging into each other and I'm entering a busy few days with 8 days running planned over 10 days. This week my recovery pace run occurs as the last run of the week, which really makes more sense I guess.
Achilles gave very little feedback. Legs still feeling tired. I just put the head down and daydreamed as much as I could to help the miles pass. Pace felt 'ok'. It always feels harder at this hour. Achilles has behaved for the rest of the day.
I've pencilled in an 8M tempo for tomorrow morning. I'm more than a bit nervous about this but I want to try hit this distance at tempo pace and I don't want to try it next weekend, just one week out from the race. Last year I set a Garmin PB over 10 miles, two weeks after running 10 miles at tempo. This year I did exactly the same. So now I'm hoping that running 8M at tempo tomorrow, two weeks before race-day, will help me PB come race-day.
M01 8:30 (800 miles for the year)
M02 8:21
M03 8:11
M04 8:11
M05 8:15
M06 8:23
M07 8:26
M08 8:17
Total 8.04M @ 8:20
Week 03 of 13 Session Targets|Actual Distance|Actual Pace
Steady 8M @ 8:30 to 8:00 | 8.04 | 8:20
Tempo 8M @ 7:30 to 7:00 | |
LSR 14M @ 9:00 to 8:45 | |
Recovery 5M @ 9:30 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
09 / 09 / 00 / 00 / 46 | 8.04 / 39.54 / 807.22
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Fail
By a fraction, but still a fail.
Here are some excuses I prepared earlier.- I was up at 05:30 yesterday, and didn't get to sleep until almost 03:00 last night and was up at 08:00 this morning.
- I originally had planned a 7 mile tempo for today but tagged on an extra mile cause I wanted to run an 8 mile tempo before raceday. I didn't fail over 7 miles.
- I had 8 miles steady in my legs from early yesterday morning.
- It was hazy warm and very humid this morning.
Hmmm, who am I kidding:- heard that one before, go to bed early
- greedy
- hmmm
- fair enough
Felt more confident than I'd expected starting this one. Neat 8 mile route, a lap up Chesterfield with a little deviation by the cross, Ordnance, Upper Glen, S-bends round to Wellington then up Chesterfield to the Phoenix and back down Kyber for a final run up Wellington.
7:1X pace felt ok at the start of mile 1. Told myself to slow down but didn't listen. Honestly I think I don't want to accept the fact that a 7:18 pace 10 miler (like the 1:13:00 I did coming up to Cork) is unlikely in the Frank Duffy, and so I'm kind of reluctant to run at 7:2X pace. Mile 1 today is the fastest of the lot at 7:17.
Mile 2 is nearly all uphill but I feel ok. It's funny, knowing that I'm targeting 8 miles instead of 6, like last weekend, it's as if the first miles weigh heavier in my head, even though really they should feel the same as the first miles from last weekend. Mile 2 is 7:21 and I'm 22 seconds up.
Already on mile 3 I get the first intimations that it's going to be a long morning. I log a 7:20 but really I don't feel as fresh as I should. Mile 4 is mostly downhill so I recover a little. Post a 7:25 to go 37 seconds up at halfway.
Stupidly I speed up going up the hill after the Chapelizod Gate, just because there was group of three runners I set my sights on. I don't really recover around the S-bends and I know I'm going to start eating into those 37 seconds I've banked. Mile 5 is 7:32, 35 seconds up.
At the bottom of Military Road at the junction with the Kyber I tell myself that I just have to get over this next long incline up Wellington and Chesterfield and that then I can cruise down the Kyber. Pace is dropping and I tell myself to try keep it under 7:45. Mile 6 is 7:45 and now I'm only 20 seconds up. I'm delighted to reach the Phoenix but I really feeling it and the descent doesn't really offer too much relief. Mile 7 is 7:41. I have 9 seconds in the bank. It's going to be tight. The last push up Wellington is make or break. I'm wrecked. It now feels like end of race effort. Tell myself that I can hit stop at 8 miles on the Garmin and that I don't need to complete the loop. 8 miles bleep but I don't look at the watch and just dig in to finish the loop afterall. Total distance 8.09 miles at 7:31 pace..
I'm shattered. For a second or two I thought I was going to get sick. I lie on the ground flat on my back for 2 minutes or so to catch my breath. Then slow jog home.
I'm not at all confident now about Frank Duffy. While I want to PB, I really want to get a 1:14.XX. A 1:13.XX I think is not going to happen. But tbh I'd be wary to put money on even a PB. Stop start running since Cork has definitely set me back.
I'll ease off on the tempo distance next Saturday, maybe just 5 miles. Plus I really really need to focus on getting more sleep. I might actually start logging the hours sleep I've had before each of my runs as a way of staying disciplined.
Achilles was alright though
Warm-up 1.26M @ 9:25
M01 7:17 (-13")
M02 7:21 (-22")
M03 7:20 (-32")
M04 7:25 (-37")
M05 7:32 (-35")
M06 7:45 (-20")
M07 7:41 (-09")
M08 7:38 (-01")
Total 8.09M @ 7:31
http://connect.garmin.com/activity/209313969
Warm-down 1.18M @ 10:19
Week 03 of 13 Session Targets|Actual Distance|Actual Pace
Steady 8M @ 8:30 to 8:00 | 8.04 | 8:20
Tempo 8M @ 7:30 to 7:00 | 8.09 | 7:31
LSR 14M @ 9:00 to 8:45 | |
Recovery 5M @ 9:30 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
10 / 09 / 00 / 00 / 45 | 18.56 / 50.06 / 817.74
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I finished the weekend's running with a 14 miler round Phoenix. Hips and groin did not want to start this one and creaked and protested for the first half mile or so. Decided to run clockwise round the park for a change and so cover some of the 10 miler route in the race direction. Did one full lap and then ran up Chesterfield and down Furze Road. I never run down Furze Road. It's nice, especially without traffic. The run was done on tired legs and the first 7 miles were tougher than the last 7 miles. I had a gel at the 7 mile mark and at about the same time there were some welcome drops of light rain and a cool breeze.
I've been out 3 weeks with injury and now I've almost completed three weeks training, each week tougher than the previous. After yesterday's fail I reckon I need a step-back week. The Saturday sessions I think are tiring me and so I might run steady pace next Saturday instead of Tempo. Or maybe a 5 mile progression style run with just the middle mile at race pace (i.e. sub 7:30). I'll see.
Couldn't summon the will power to get up this morning and so it's 5 days running from tomorrow to bring me to the end of the weekend and close week 4.
M01 9:10
M02 8:39
M03 8:49
M04 8:56
M05 8:48
M06 8:48
M07 8:54
M08 8:58
M09 8:48
M10 8:49
M11 8:46
M12 8:45
M13 8:56
M14 8:47
Total 14.04M @ 8:51
Week 03 of 13 Session Targets|Actual Distance|Actual Pace
Steady 8M @ 8:30 to 8:00 | 8.04 | 8:20
Tempo 8M @ 7:30 to 7:00 | 8.09 | 7:31
LSR 14M @ 9:00 to 8:45 | 14.04 | 8:51
Recovery 5M @ 9:30 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
11 / 10 / 00 / 00 / 44 | 32.61 / 64.10 / 831.78
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Heard the rain during the night and thought oh-oh. Happy that it had stopped when it was time to get up and out. Continues to get darker in the mornings, the street-lights were turning off as I approached them. Legs could have felt better, could have felt worse. Run felt like a little more effort than it should have. Hip and groin still niggling a bit. Achilles a little unhappy later in the day.
Happy to bring this delayed week 3 to an end.
M01 9:31
M02 9:07
M03 9:15
M04 9:04
M05 9:03
Total 5.13M @ 9:12
Week 03 of 13 Session Targets|Actual Distance|Actual Pace
Steady 8M @ 8:30 to 8:00 | 8.04 | 8:20
Tempo 8M @ 7:30 to 7:00 | 8.09 | 7:31
LSR 14M @ 9:00 to 8:45 | 14.04 | 8:51
Recovery 5M @ 9:30 to 9:00 | 5.13 | 9:12
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
12 / 11 / 00 / 00 / 43 | 37.74 / 69.23 / 836.91
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Some improvement yesterday I think. Legs were heavy but not as heavy as they have been of late. Wore hi-vis top for this one against the rain and dull morning. It has humid and I sweated twice as much as normal. For the first time in a while I had to keep an eye on the Garmin to ensure I wasn't running to fast.
I've declared week 4 a step-back week. I've dropped an 8 mile steady run in place of an extra 5 mile recovery run, and I've dropped a 6 mile tempo in place of a short progression(?) run. 1 Mile at steady pace, 1 at PMP (which is still sub 3:30 marathon PMP), 1 at tempo pace and then back, 1 PMP, 1 steady.
I've been steadily building up the LSR mileage from 10 to 12 to 14 and I will keep that progression going for one more week and have a 16 miler down for Sunday.
I think I may have tried to come back to quickly after a low mileage June and a 3 week injury break in July.
M01 9:18
M02 8:54
M03 9:00
M04 9:00
M05 9:02
Total 5.10M @ 9:03
Week 04 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.10 | 9:03
Progression 1M Steady, 1M PMP, 1M Tempo, 1M PMP, 1M Steady | |
LSR 16M @ 9:00 to 8:45 | |
Recovery 5M @ 9:30 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
13 / 12 / 00 / 00 / 42 | 5.10 / 74.33 / 842.01
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A rare lunchtime run on a pretty empty stomach, had a bowl of cereal for breakfast at around 7 and a banana later in the morning.
It was hot out today. Lovely day. I knew the motor racing was on so up around Ordnance would be out of bounds, so instead I used 2 loops around the Kyber from Wellington Roundabout, through Phoenix Roundabout. Anti-clockwise.
I was looking forward to this one after three Saturday tempos in a row. I'd hit tempo pace for a mile so would stretch the legs a bit, but should leave the legs ample time to freshen up before next Saturday.
The run was enjoyable. The steady pace mile felt very comfortable going up Chesterfield. The PMP mile also felt very comfortable, but then it did include an entire descent of the Kyber. The tempo mile coincided with the hilliest part of the route, from the base of the Kyber, up Wellington and then the start of the Chesterfield drag. So it wasn't an easy mile and I was happy with a 7:20. Held PMP pace going back up to the Phoenix and then the second run down the Kyber was all about not running to fast. I wanted to hit each mile within target pace irrespective of uphills and downhills and I managed that.
Finished feeling good with an overall pace of 7:53. I like the format of this run. I could see myself doing one later over 10 miles with 2M segments instead of 1M segments.
Warm-up 1.27M @ 9:08
M01 8:10
M02 7:53
M03 7:20
M04 7:50
M05 8:10
http://connect.garmin.com/activity/211982683
Total 5.09M @ 7:53
Warm-down 1.19M @ 9:08
Week 04 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.10 | 9:03
Progression 1M Steady, 1M PMP, 1M Tempo, 1M PMP, 1M Steady | 5.09 | Overall 7:53
LSR 16M @ 9:00 to 8:45 | |
Recovery 5M @ 9:30 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
14 / 13 / 00 / 00 / 41 | 12.65 / 81.88 / 849.56
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A bit of a meandering 16 miler yesterday morning.
Longest run since Cork. I'll step-back on LSR distance next Sunday after successive LSRs of 10, 12, 14 and 16 miles.
Overcast but not too warm. Decided I'd head up to the north side of Phoenix and just skirt around whatever barriers were in place. This meant I ended up diverting toward Farmleigh, as I was entering a parade of noisy noisy motors was exiting so I couldn't cross the road. Did a little lap up to and back from Farmleigh House and could then head off-road down the track to the Knockmaroon Gate. Tried but discovered I couldn't head back up to Ordnance Junction so a little double back and then up Lower Glen Road. Completed loop back to Wellington Roundabout. Took a gel after 8 miles. Felt legs tiring around 9 or 10 miles but then they recovered. Up North Road again then more very muddy off-road inside the barriers down Chesterfield. Down Acres Road and around to Wellington again and home.
Legs were really tired for the rest of the day but feel much better today. Will close week 4 with a recovery run tomorrow.
M01 9:06
M02 8:39
M03 8:48
M04 8:54
M05 9:02
M06 8:48
M07 8:44
M08 8:53
M09 8:53
M10 8:54
M11 8:50
M12 8:47
M13 8:45
M14 8:52
M15 8:53
M16 8:55
Total 16.25M @ 8:51
Week 04 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.10 | 9:03
Progression 1M Steady, 1M PMP, 1M Tempo, 1M PMP, 1M Steady | 5.09 | Overall 7:53
LSR 16M @ 9:00 to 8:45 | 16.25 | 8:51
Recovery 5M @ 9:30 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
15 / 14 / 00 / 00 / 40 | 28.90 / 98.13 / 865.81
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Out yesterday evening (home-alone) for a 5 mile recovery pace run. Forgotten what the Park is like in the evening. First run in a while where I’ve just sat back and enjoyed the scenery, nice low sunlight across the 15 Acres. Lots of boot camp activity going on round the Kyber. Had to work on keeping the pace down. Achilles giving a little feedback, I guess this is a remnant of Sunday’s 16 miler.
Week 4 brought to a close. Focus switches very much to FD now.
Official PB = 1:15.57 (7:36 pace) Frank Duffy 2011
Garmin 10M PB = 1:13:00 (7:18 pace) 5 May 2012
I’m not in the same form as I was in May and I don’t expect a 1:13:XX. I’m hoping that the excuses in post 489 above go someway to explaining my recent 8M @ 7:31. And that come Saturday I’ll at least manage 8M with less effort.
Target A = 1:14:59 (approx 7:29 pace)
Target B = 1:15:56 (approx 7:35 pace)
M01 9:20
M02 9:06
M03 8:57
M04 9:14
M05 9:18
Total 5.02M @ 9:12
Week 04 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.10 | 9:03
Progression 1M Steady, 1M PMP, 1M Tempo, 1M PMP, 1M Steady | 5.09 | Overall 7:53
LSR 16M @ 9:00 to 8:45 | 16.25 | 8:51
Recovery 5M @ 9:30 to 9:00 |5.02 | 9:12
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
16 / 15 / 00 / 00 / 39 | 33.92 /103.15 / 870.83
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Went to the physio Wednesday evening for a final calf and achilles massage. I feel the achilles is better now after three weeks running than it was on the last visit when I was just back after a 3 week break. I do think the casual shoe insole is making a difference. Hopefully, with the stretches and strength exercises it’ll continue to improve.
Out before work yesterday morning for 6 miles steady. Turned out to be the most comfortable steady pace run I’ve had in a while. I ran it faster than intended at 8:05 pace, but the effort felt right. I had to watch the Garmin because I was dipping into PMP pace at times. Great sense of satisfaction when I tick off these pre-work steady pace runs.
Lunchtime yesterday I popped into Hodges & Figgis on the off-chance they’d have a copy of P&D. They did and now it’s mine. I’ll be in Italy for a few days next week and it’ll be my reading material. Looking forward to experimenting with a new training methodology. I’m getting bored with my uninspiring 4 day week and I think I need a spark/something different to push me up to the next level.
Haven’t loaded yesterday’s run to Garmin yet so I’ll add the stats to this post later this evening.
M01 8:07
M02 8:03
M03 7:55
M04 7:59
M05 8:11
M06 8:13
Total 6.07M @ 8:05
Week 05 of 13 Session Targets|Actual Distance|Actual Pace
Steady 6M @ 8:30 to 8:00 | 6.07 | 8:05
Recovery 5M @ 9:30 to 9:00 | |
Frank Duffy 10 Miler @ < 7:30 | |
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
17 / 16 / 00 / 00 / 38 | 6.07 /109.22 / 876.90
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Another evening run. Enjoyed this one. Wore mid-shin 'shorts', and hi-vis long sleeve top zipped up snug, so felt nice and cosy heading out into fresh conditions with light rain and a light breeze. Legs felt good, nice neat cadence, no stiffness of note. Just tipped along over to the Park, down the Kyber and back home. Not a lot of people around on a Friday evening - just passed 2 runners along the Kyber.
This recovery run served its purpose and left me with legs that felt better after the run than before the run.
Bed at a reasonable hour tonight. Looking forward to and at the same time dreading tomorrow's race.
M01 9:09
M02 9:03
M03 9:02
M04 9:10
M05 9:05
Total 5.04M @ 9:06
Week 05 of 13 Session Targets|Actual Distance|Actual Pace
Steady 6M @ 8:30 to 8:00 | 6.07 | 8:05
Recovery 5M @ 9:30 to 9:00 | 5.04 | 9:06
Frank Duffy 10 Miler @ < 7:30 | |
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
18 / 17 / 00 / 00 / 37 | 11.12 /114.27 / 881.95
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:):) New Official 10M PB of 1:13:11
:):)
Just as I was about to go to bed last night I stumbled across "The Devil's Rejects" on the horror channel. Most definitely not for the squeamish. I found I couldn't hit the off button and ended up cursing myself as I headed to bed at 2:00am. Plus this is a film that does not set you up for a good night's sleep.
Get the guts of 6 hours sleep, should be enough but I'm conscious that it could have been 8. Ah well. Bowl of cereal, glass of orange juice, pin my number to my top and head out at 9:10. Usual pre-race routine has me walk through Heuston to Park Gate then slow jog up to the starting line. Straight into the sub 80 minute pen. Looking about everybody seems to be in the right place. That PA guy is brilliant, voice of the Race Series, it wouldn't be the same without him. I'm not looking forward to this and I'm mentally bracing myself for a fail, I keep thinking of how tough it was to run 8M @ 7:31 pace just two weeks ago. Garmin on. Without any great ceremony the race commences. Target 1:14:59, keeping splits against 7:30 pace.
Miles 1-5 in 36:36
I never feel at ease on downhill miles at the start of a race. One part of me is saying 'Don't go out to fast', another part is saying, 'Bank Bank Bank". Pretty much the whole way down Chesterfield the Garmin is showing 7:0X pace. Is this too fast? Is the effort right? I don't know, I think the effort is about right. Fingers-crossed. Mile 1 is a worryingly fast 7:05. It's in the bank now whether I like it or not.
Turn up behind the zoo and I'm almost happy that the slight rise brings the pace down. I'm also happy that 7:1X pace doesn't feel too difficult. I tell myself to drop to 7:2X pace but only make a half-hearted effort to do so. Mile 2 logs at 7:17 and suddenly I'm 38" up on target pace. Too much too soon?
Mile 3 the pace drops a bit. I'm tipping along ok, comfortable enough. I have to stop constantly thinking about how I'm going to feel on the final 2 or 3 miles of the race. I just stress myself too much and don't enjoy the early miles when I'm still fresh. Mile 3 is 7:29. Is that because I've paced well or is the start of a decline? 39" up.
Tuck in behind a guy going up the footpath toward the Castleknock Gate, partly because there's not a lot of room to overtake, partly because he's keeping me steady at 7:21. I'm happy when we turn and start the long descent down Chesterfield. I expect the pace to naturally pick-up and it does but not as much as I'd expected. And I don't feel like I'm recovering from the North Road. Mile 4 is 7:21. 48" up.
I'm not paying attention to where we are and I mistakenly register the Mountjoy Roundabout for the Phoenix Roundabout. I'm thinking I should feel much more recovered than I do. I'm delighted when I see the Phoenix monument in the distance and realise my mistake. Down the paths. I continue to assess how I feel. Not as fresh as I'd like but not too bad. I'm just so worried about the last 2 or 3 miles. Mile 5 is 7:23 to put me 55" up.
Miles 6-10 in 36:33
Onto mile 6 and I start telling myself only 4 point something miles to go. One spectator shouting very encouraging support; "Great running lads, you're well up the field." Enjoy this downhill, the real test is approaching. Mile 6 is 7:16, I'm happy to bank another 14 seconds. 69" up.
Down Wellington. Stewards (or were they spectators?) were telling us "You're making it look easy. Nearly there now". They weren't convincing, least not the 'nearly there' bit. Onto Military Hill. I immediately start to pass people. I remember reading on someone's log recently about taking smaller steps while going uphill. I give it a go. Head up and focus on keeping neat form. Ascent is ok. Can't say for sure if the smaller steps made a difference. Pace doesn't drop significantly and mile 7 logs at 7:19. 80" up.
Starting to feel positive. I'm dividing those 80" across the three remaining miles and I start to believe that a 1:14:XX is looking good. This in turn makes me more anxious because now I've got something to lose if things go pear-shaped. Stop thinking, just focus on the next corner and keep the legs tipping away. Onto the Glen Road and the second serious hill of the course. But just like Military Hill I find myself overtaking people and find the pace isn't really dropping. Mile 8 is 7:18 and I'm 92" up.
Mile 9 is the toughest. I'm amazed at how I feel today after 8 miles compared to how I felt after 8 miles just two weeks ago. Still though I'm feeling it now. Breathing is a bit more laboured. There's a slight incline here and while I was braced for the two hills and negotiated them without problems it's as if this incline is denying me a chance to recover. Pace drops to 7:4X and I have to push a bit. But I know I have the luxury of 92" in the bank. I withdraw 6" and post mile 9 at 7:36. 86" up.
On Ordnance I try to inject a little extra pace, I don't want to get lazy now. Really happy to turn onto Chesterfield for the third time today. Keep the effort steady and the pace naturally increases. Legs are aching now. There's someone shouting encouragement to I think a club runner, "I know you're hurting. Turn that pain back in". I give it a try, doesn't work. Turn onto Furze Road and try to enjoy the home straight knowing that a PB awaits me. Nice feeling. I push to around 80% sprint on my own and overtake three or four runners before crossing the line. Mile 10 the fastest of the day at 7:04.
1:13:29 on the clock
1:13:12 on my Garmin.
Official PB by over 2mins.
Negative Split
10.01 miles at 7:19 pace.
http://connect.garmin.com/activity/214888178
I genuinely didn't think I had a 1:13:XX in me. I wasn't 100% confident of a PB let alone a 1:14:XX. I definitely let my recent 8M fail dampen my expectations for this one. I wasn't super shattered at the end so to be honest a 1:12:XX was probably on today if only I had known it.
I'm very pleased that I eased up last week replacing my tempo and steady runs with easier runs. Wise move. I'm really happy to be back to where I was in May, at least in terms of speed. I just have to focus on the LSRs now and i can approach DCM with some confidence of PBing. Next target though is the HM in three weeks time. I think I'll ease up a little on the tempos coming into that one. I'll probably try run it at the same effort as today and hope I can keep that effort going for 3.1 more miles.
Chip-time came through as 1:13:11, Position 608th of 4540 finishers, so if there were a 100 people racing I would have finished 14th. Happy with the morning's work.
3 races, 3 PBs.
Week 05 of 13 Session Targets|Actual Distance|Actual Pace
Steady 6M @ 8:30 to 8:00 | 6.07 | 8:05
Recovery 5M @ 9:30 to 9:00 | 5.04 | 9:06
Frank Duffy 10 Miler @ < 7:30 | 10.01| 7:19
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
19 / 18 / 00 / 00 / 36 | 21.12 / 124.27 / 891.95
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Gorgeous morning yesterday for 12 miles round the Park.
Was curious to see how the legs felt after Saturday's efforts and was pleased to receive zero negative feedback. Enjoyed these 12 miles in the sun. It felt warm but not humid. Enjoyed running alongside the Dublin City Triathlon, it's a great way to spectate one of these. I also heard my favourite piece of spectator support ever: "C'mon Eimear! C'mon! There's loads to go!"
Felt really relaxed near the end of this, too relaxed and I started to drift into recovery pace. Picked it up a little over the last mile. A good end to a good week's running. Brought up 900 for the year. And my running week is back in sync with the calendar week.
M01 8:56
M02 8:36
M03 8:43
M04 8:43
M05 8:47
M06 8:46
M07 8:54
M08 9:08 (900 miles for the year)
M09 8:59
M10 8:45
M11 9:02
M12 8:39
Total 12.17 @ 8:50
Week 05 of 13 Session Targets|Actual Distance|Actual Pace
Steady 6M @ 8:30 to 8:00 | 6.07 | 8:05
Recovery 5M @ 9:30 to 9:00 | 5.04 | 9:06
Frank Duffy 10 Miler @ < 7:30 | 10.01| 7:19
LSR 12M @ 9:00 to 8:45 | 12.17 | 8:50
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
20 / 19 / 00 / 00 / 35 | 33.29 / 136.44 / 904.12
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Last week was more or less a write-off. Work, travel and laziness (not necessarily in that order) meant I’ve posted my first DNS’s of DCM training.
Then stupidly I decided to salvage something for the week by getting in my LSR. Not a good idea off the back of a run-less midweek. I went for an 18 miler on Sunday morning Achilles pinged a bit for a few miles in the middle of the run, but has been ‘ok’ since. Hip/groin instead was in bits on Monday and it was an effort to walk to and from work. Tuesday it was better but I wasn’t willing to run with it. It felt much improved yesterday but I waited until this morning to get back on the road. 5 recovery pace miles, hip/groin were sore later in the morning but feel better now.
I’m anxious to get running again and I’m watching the calendar now. I don’t want a long LSR this weekend. Then I don’t want to go toooooo long next weekend after the Dublin Half Marathon. Then when I factor in a 3 week taper I may only manage two 20 milers between now and DCM. This is cause for concern. I’ve got to get the finger out and start giving DCM a little more respect or it will bite me. While I’m looking forward to DCM I’m not as driven as I was for Cork (and I won’t be because sub 3:30 is the A-goal and that’s not the goal for DCM). I just feel like I’m mentally slacking off and it’s harder to find motivation. I’m also really looking forward to starting a PD schedule next year (although the logistics might prove nightmarish), and my thoughts are on that more so than on next month.
Anyway, I’ll post up stats and tables for today’s and last Sunday’s run later this evening.0 -
Unwise 18 miler last Sunday after a midweek with no running. Over to Phoenix, 2 full laps, plus a Kyber Lap and back home.
Started out to quick, partially due to overtaking some groups of runners up behind the zoo. Then settled into the slower side of LSR pace.
My longest run since Cork and also my first 2 gel run since then.
Achilles gave some feedback alright. But otherwise I felt ok. Energy wise I felt grand.
Legs ached for the rest of the day especially right-hand-side hip and groin.
M01 9:03
M02 8:30
M03 8:39
M04 9:04
M05 8:59
M06 9:00
M07 8:45
M08 9:04
M09 8:49
M10 8:59
M11 8:58
M12 8:55
M13 8:59
M14 8:58
M15 8:55
M16 8:51
M17 9:05
M18 8:55
Total 18.03 @ 8:55
Week 06 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | DNS | DNS
Steady 8M @ 8:30 to 8:00 | DNS | DNS
Tempo 6M @ 7:30 to 7:00| DNS | DNS
LSR 18M @ 9:00 to 8:45 | 18.02 | 8:55
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
21 / 20 / 03 / 00 / 31 | 18.02 / 18.02 / 922.14
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Dark out at 6am now, but it wasn't cold and it wasn't wet. 5 tentative recovery miles. Achilles felt ok, but hip/groin were protesting a bit, especially going uphill. Enjoyed the run all the same. Hip/groin were sore for the rest of the morning but are ok again now.
The plan is for 8 steady tomorrow morning but I might drop that to 8 recovery or LSR pace, depending on how the hip/groin feel after the first mile or two.
3 DNSs spoiling the below table, hope they're the last, I'd have settled for 52 out of 55 sessions.
M01 9:34
M02 9:04
M03 9:14
M04 9:09
M05 9:05
Total 5.12 @ 9:14
Week 07 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:14
Steady 8M @ 8:30 to 8:00 | |
Progression 10M 2M Steady +2M PMP +2M Tempo +2M PMP +2M Steady | |
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
22 / 21 / 03 / 00 / 30 | 5.12 / 23.15 / 927.27
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Did a little motivational trick just now. Registered for DCM. Nothing like a mail with your race number to help you find focus and get the nerves all tingling.0
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Drag myself up at 5:30 this morning, ignoring all the voices telling me to roll over and go back to sleep. On the road at 5:47. One mile at a time. For the first 10 yards the hip/groin protest. The voices are back: 'don't risk it, give it a miss, go back to bed'. Hip/groin settle down almost immediately and don't really bother me anymore. Pace is much quicker than I expected, hoovering on the fast end of steady pace and dipping in and out of PMP pace. Dark when I started, bright when I finished.
I expected hip and groin to give me grief later during the day but instead they were mostly fine, certainly much better than they were yesterday after 5 recovery miles.
M01 8:15
M02 8:07
M03 7:59
M04 8:01
M05 8:02
M06 8:00
M07 8:13
M08 8:12
Total 8.02 @ 8:06
Week 07 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:14
Steady 8M @ 8:30 to 8:00 | 8.02 | 8:06
Progression 10M 2M Steady +2M PMP +2M Tempo +2M PMP +2M Steady | |
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
23 / 22 / 03 / 00 / 29 | 13.14 / 31.17 / 935.29
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Spent the morning walking around town so didn't get out on the road until midday for this one. Pretty much zero food in me. Man it was hot today. This run felt tougher than I thought it would. I hope this was due to the heat and to my lack of food. Ran this over my 10 mile loop in the Park.
The first two steady miles give me no warning that things would turn tough. They are comfortable despite being largely up hill, and are closer to the fast end of steady pace. The shift up to PMP pace is easy [PMP pace is sub 3:30 PMP pace]. In fact when I look at the Garmin I'm going far to fast, in the 7:2Xs. I gradually slow down. PMP pace feels ok, but admittedly is mostly downhill. Happy with a 7:54 and a 7:55.
The two tempo miles begin as I head up the hill away from the Chapelizod Gate. Again the shift up in gear is initially easy. First mile is a nifty 7:07 but then the heat and the ascent up Wellington start to take their toll. I won't be logging another 7:07. Second tempo mile is a 7:26. I'm happy to ease up the pace. PMP pace still demands that I don't relax. I turn down toward the playing fields. It's still here and very very hot. I've already finished my half-litre bottle of water. Have to push a bit during the second PMP mile.
Drop down to steady pace. The thing I find about this type of run is that each time I drop the pace I feel like I should be able to relax but instead I have to concentrate on maintaining a certain pace. Makes me impatient for the real finish line to arrive. The last two steady miles are draining. I never doubt I'll hold pace, but it's a chore and it's hot and I don't have a lot of energy.
Finish with an overall average pace of 7:56. Two thoughts in my head: how did I manage 7:19 average at the Frank Duffy 2 weeks ago? And, how am I going to hold sub 7:30 pace over 13.1 miles next Saturday. I'm hoping for light drizzle and a fresh light breeze.
Slow jog home.
Warm-up 1.20M @ 9:31
M01 8:09
M02 8:10
M03 7:54
M04 7:55
M05 7:08
M06 7:26
M07 7:50
M08 7:56
M09 8:28
M10 8:23
[4M Steady @ 8:17]
[4M PMP @ 7:54]
[2M Tempo @ 7:17]
Total 10.03 @ 7:56
http://connect.garmin.com/activity/220363569
Warm-down 1.16M @ 9:33
Week 07 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:14
Steady 8M @ 8:30 to 8:00 | 8.02 | 8:06
Progression 10M 2M Steady +2M PMP +2M Tempo +2M PMP +2M Steady | 10.03 | Overall 7:56
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
24 / 23 / 03 / 00 / 28 | 25.53 / 43.55 / 947.67
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Out at 9am yesterday morning to bring week 7 to a close. I was a little concerned about this one because my right hip/groin was sore and heavy after Saturday's run. In the end though the legs felt pretty good. It must have been at least 10 degrees cooler this morning than yesterday, that helped. Paced pretty well with a hat-trick of 8:45 miles on miles 3 to 5. Glad to see the temporary wall down at the infamous concert venue off the North Road. Get overtaken by two guys running down toward the Chapelizod Gate, they're talking about the marathon and how they should feel at this point come marathon day. If they don't feel good at this point then it'll be a very long day for them.
I tick of the remaining miles. Legs are ok, but I'm glad of a couple of rest days now. I think I'll drop this midweek's 8 mile steady run, down to 6 miles, just to keep the legs a little fresher for Saturday. I'll be aiming for 7:25 pace on Saturday. I think I'll know over the first 5 or 6 miles if I'll nail it or not. I hope so, that way I've met the target in this year's log title and I can relax a little and try enjoy the rest of the training leading up to DCM.
Legs were good for the rest of the day. A few pings this evening from the achilles. Will get some stretches/exercises and apply some arnica before going to bed.
M01 9:10
M02 8:35
M03 8:45
M04 8:45
M05 8:45
M06 8:44
M07 8:55
M08 8:54
M09 8:42
M10 8:45
M11 8:56
M12 8:48
Total 12.11 @ 8:49
Week 07 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:14
Steady 8M @ 8:30 to 8:00 | 8.02 | 8:06
Progression 10M 2M Steady +2M PMP +2M Tempo +2M PMP +2M Steady | 10.03 | Overall 7:56
LSR 12M @ 9:00 to 8:45 | 12.11 | 8:49
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
25 / 24 / 03 / 00 / 27 | 37.64 / 55.67 / 959.79
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Was sick Saturday night (had to abandon Leonard Cohen half way through
) and not up to much yesterday, so didn't post any updates.
Ran the half on Saturday. 7' second PB finishing in 1:37:52. Don't feel I deserved a PB after poor recent training.
Will try post race report this evening.0 -
5 miles Friday morning to keep the legs loose ahead of Saturday's half-Marathon. Thursday I had planned on a steady 6 in the morning but a fumbled snooze button at 5:15am put paid to that plan and I couldn't recuperate on Thursday evening. Not happy with myself.
M01 9:11
M02 8:57
M03 9:05
M04 8:54
M05 9:16
Total 5.17 @ 9:06
Week 08 of 13 Session Targets|Actual Distance|Actual Pace
Steady 6M @ 8:30 to 8:00 |DNS|DNS
Recovery 5M @ 9:30 to 9:00 | 5.17 | 9:06
Dublin Half Marathon @ 7:25 | |
LSR 16M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
26 / 25 / 04 / 00 / 25 | 5.17 / 60.83 / 964.95
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Made pasta dough and finished some cleaning round the house in record time before dashing out for this one. Picked up a Powerade en route and slow jogged up to the start line from Park Gate. Only had about 6 or 7 minutes to spare so didn’t get to soak up much pre-race atmosphere. Joined the back of wave 1.
Had a bad feeling about this one. Training has been pear shaped of late with injury and some disappointing discipline and I feel like I’m playing catch-up all the time. Had a feeling I was going to get my come-uppance this morning. Every race I’ve raced (ok I haven’t raced a lot, 12 races in total over 5 different distances) I’ve set a PB, was this going to be unlucky 13?
Target pace was 7:25. And I was going to run conservatively no early heroics. With 7:25 pace I’d get home in 1:37:10 and a sprint finish might get me a 1:36:XX, my PB is 1:37:59.
We’re off at 10am sharp. The pens imo are being respected more correctly with each passing race in the race series. I had to swerve to avoid just one person who had no business being where they were. Over some cobbles by the Phoenix and down a congested Kyber. Despite the congestion the pace is still ok and I just need to concentrate on not clipping the back of anybody's heels and hope who ever is behind me is doing the same. Mile 1 shows as 7:14 on the watch (would be nice if the Garmin rounded up the pace like it does in the average pace column on Garmin Connect) and I'm 11' up on target pace.
The Wellington Hill gets rid of any congestion. I pass quite a few people who are already breathing quite heavily. Turn up Chesterfield and onto the Lord's Walk. I'm making a deliberate effort to focus just on the mile in hand this morning and not think too far ahead. Mile 2 shows as 7:26. So I'm 10' up, that's grand, just keep it steady. A little more congestion as we cut through the zoo, I have to choose my moments to overtake. Settle into a nice pace along here. Remind myself that this is a steady incline even though it appears flat. Mile 3 is 7:22, 12' up.
It's a bit windy round the North Road, I lose concentration for a while and drop off the pace a little. I push for the first time this morning. Mile 4 is 7:28 and I'm 9' up. I'm happy with my attempts to stay at 7:25 pace but I'm a little concerned that I should maybe have something more than 9' in the bank when we come to the last 3 miles. I stick to my conservative approach however. I'm happy with the respite that comes with the switchback at the Castleknock Gate. Mile 5 is 7:23 and I'm 11' up again, a double figure buffer makes me feel a little more relaxed.
Applaud the leaders as they pass us as we turn off Ordnance toward Farmleigh. I'm starting to feel a little tired now and starting to wonder a little about sustaining this pace for another 8 or so miles. Find I'm running on my own for a bit as we approach Farmleigh Gates and so I try to slowly pull up to the group ahead of me. This diversion through the grounds is a really nice addition to the Half. Mile 6 is 7:29, 7' up.
The drop down Tower Road could not have come at a better time, I recover well and banish at least for now any early worries I was having. I resist the urge to boot it down the hill. I've never run here before but I can definitely see me adding this to my Park runs. In the Knockmaroon Gate and the legs are nicely recovered and I make it make up the length of Ordnance Road relatively comfortably. Mile 7 in 7:16, 16' up and over half-way there. Now we see the 2 hour pacers (I think) heading over to Farmleigh. Back onto Chesterfield and tell myself to enjoy this last descent. Mile 8 a slower than expected 7:28, 13' up. I should really think about banking something now.
Mile 9 is 7:24, so only a second banked here. 14' up. I'm being overtaken here by some runners. I'm guessing they are faster runners from wave 2? Makes it feel like I'm dropping back. Legs feeling heavy as we head down toward Park Gate. I'm not looking forward to the next 3 miles. Tell myself it's only 3 miles and 2 hills. Mile 10 is 7:17, putting me 22' up. Hmmm, will that be enough?
I went through 10 Garmin miles in 1:13:46.
Windy along the Conyngham Road. I'm overtaken by a few more runners, but i overtake a handful as well. I've this growing since of dread that the wheels are about to come off. I brace myself for Military Hill. It's 'fine'. Ok the effort obviously increases and the pace drops, but it's very manageable and now I'm overtaking a lot of runners. Focus on the crest, head up, breathing steady, small steps. And that's one hill done. This gives me a boost. Mile 11 is the slowest so far at 7:33, but that's ok I've still 14' in the bank and I don't feel wrecked.
Only 2 miles to go, nearly there. I really don't like this last stretch though. Anytime I've raced it I've struggled, not so much with the obvious hill at the start of Upper Glen Road, but more with the sneaky 'you're getting no recovery' incline immediately afterwards. That's exactly how it panned out Saturday morning. I just put my head down on the hill, get on with it, get energy from each person I pass. Mile 12 is 7:28 and I've 11' still to play with. Only a mile and a sprint to go, c'mon. Then the stretch toward Furze Road saps the energy out of my legs. The Garmin is suddenly showing 8:0X pace :eek:. How did that happen. I manage to push it down to 7:5X pace then down to 7:4X pace. How far down Furze Road do I have to go? I see the finishing chute in the distance. I up the speed and push past some other runners. Mile 13 is still my slowest of the day at 7:43. That means I'm 7' down on target pace, the first time I've been down on target all day.
The last part of mile I run at 6:40 pace. Unfortunately I run 0.18 of a mile instead of 0.10 of a mile, I see the time on the clock show a 1:38 so I know a 1:36 is not going to happen. Over the line with a 1:37:50 showing on my Garmin and overall pace reading 7:25 spot on. I'm surprised, I didn't realise I was so close to not PBing :eek:.
The official chip time would see that adjusted to 1:37:52. A 7' second PB! Far far too close for comfort.
Analysis
Seems so obvious in retrospect that I should have factored in an allowance for racing line, but it just never occurred to me beforehand. If I had realised I was running such a thin line I might have found some extra push over mile 13.
Despite logging my 4 PBs for the year and meeting the challenge of my log's title, I have no sense of elation. More a sense of relief at a bullet dodged. 7' is poor poor progress in a year at this distance. It's all I deserve though after a period of weak training. This is a wake up call though for DCM, and if I listen to it and get my act back together over the next 24 planned sessions and manage a 3:3X next month then I will feel pleased with the year's running.
Felt sick, Saturday evening. Got sick twice at an hour apart and had to abandon a really good Leonard Cohen concert. Ate pretty much nothing on Sunday and had to knock my LSR on the head. Feel 95% ok now, legs feel 100% ok.
M01 7:15
M02 7:27
M03 7:23
M04 7:29
M05 7:23
M06 7:30
M07 7:17
M08 7:28
M09 7:24
M10 7:18
M11 7:34
M12 7:28
M13 7:43
Total 13.18 @ 7:25
http://connect.garmin.com/activity/224006961
Week 08 of 13 Session Targets|Actual Distance|Actual Pace
Steady 6M @ 8:30 to 8:00 |DNS|DNS
Recovery 5M @ 9:30 to 9:00 | 5.17 | 9:06
Dublin Half Marathon @ 7:25 | 13.18 | 7:25
LSR 16M @ 9:00 to 8:45 | DNS | DNS
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
27 / 26 / 05 / 00 / 24 | 18.35 / 74.02 / 978.14
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hope your feeling better, 6 weeks to go stay positive!0
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