2012 4 Races for 4 PBs

outforarun

Week 1 Session 1 [Target Easy 3M @ 8:35]

Auspicious start. I'm about 200 yards into mile one of 18 planned weeks of training when a car pulls up and asks for ..... the Cork Road! I give directions and continue on my own road to Cork. 3 miles easy. After the 4M+ early runs last week it was easy to get up this morning to tackle just 3 miles. Paced well on effort.

Feels good to have started proper.

M1 8:51
M2 8:17
M3 8:26

Total 3.02M @ 8:31

Week 1 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:31
Tempo 5M with 2M @ 7:30||
Easy 3M @ 8:35||
PMP 5M @ 7:45||
LSR 10M @ 8:45||

outforarun

Week 1 Session 2 [Tempo 5M with 2M @ 7:30]

My first ever tempo session. Not too easy to face into a tempo at 7 in the morning. The template I wanted to try follow over the 5 miles was: 8:30/8:00/7:30/7:30/8:00.

First two miles are fine, third mile I'm determined to hit 7:30, too determined and I log a 7:16. The fourth mile is tough and I'm watching the Garmin creep towards 4.00, log a 7:32. Amazing how easy 8:00 pace feels when dropping down from 2 miles at 7:24. Good work out. Knee gave a pop or two in the afternoon but it's fine now. If it stays like this I can live with it fine, I'll make a call at the end of February.

M1 8:49
M2 8:01
M3 7:16
M4 7:32
M5 8:09

Total 5.05M @ 7:58

Week 1 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:31
Tempo 5M with 2M @ 7:30|5.05|7:58 with 2M @ 7:24
Easy 3M @ 8:35||
PMP 5M @ 7:45||
LSR 10M @ 8:45||

outforarun

Tough to get up and out this morning. Mild but some heavy gusts of wind. Apart from some slightly stiff calf muscles on mile one this run was exactly what an easy run should be, easy. Just about worked up a sweat.

Today's run will be my last early morning run for a while. We've a relation visiting for the best part of two weeks, which means next week I'll be able to get out in the evenings after work. Rest up now till Saturday. I'm loking forwrad to the weekend's running even if I'm a bit anxious already about my first proper PMP.

M1 8:41
M2 8:25
M3 8:24

Total 3.01M @ 8:30

Week 1 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:31
Tempo 5M with 2M @ 7:30|5.05|7:58 with 2M @ 7:24
Easy 3M @ 8:35|3.01|8:30
PMP 5M @ 7:45||
LSR 10M @ 8:45||

outforarun

My Saturday PMP runs are the ones that I will pay most attention to, looking for signs of improvement from week to week. Out before 9 this morning and a 1.22 mile warm-up @ 9:47 pace across to Phoenix. I usually run my favorite loop 50/50 between trail and footpath. This morning though it was very muddy and slippy so I ran the whole loop on paths.

http://connect.garmin.com/activity/66758325

Miles one and two are uphill so I don't expect to hit 7:45. Mile one is 7:50 (+5"), quite a few runners out this morning. Mile two is 7:54 (+14"). Turn down Ordnance road happy to be onto a flatter mile. Mile three 7:47 (+16"). My favorite part of the loop is the run down to Chapelizod Gate turn up towards the S-bends, a little surprised to see 7:47 (+18") felt it was a quicker mile. Pick up the pace a little, I want to log at least one mile under 7:45. Mile five is a 7:33 (+6"). Keep running to complete my loop, 5.23 miles @ 7:46 pace. The frst two miles felt tough enough, but after that it wasn't too tiring, though I'd say 8 miles at this pace would be tops right now, maybe even less than 8 miles.

This evening knee is not sore, but I can feel the cyst alright. Strange sensation. But I'm more relaxed now that I know what it is, I used to think it was a tendon/muscle/ligament that wasn't sitting properly. Glad I had it checked out.

M1 7:50
M2 7:54
M3 7:47
M4 7:47
M5 7:33

Total 5.23M @ 7:46

Week 1 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:31
Tempo 5M with 2M @ 7:30|5.05|7:58 with 2M @ 7:24
Easy 3M @ 8:35|3.01|8:30
PMP 5M @ 7:45|5.23|7:46
LSR 10M @ 8:45||

outforarun

Spent a lot of time this week wondering if I should try run even slower on my LSRs. Was thinking about dropping from 8:45 to 8:50 or 8:55 pace. Decided I'd run as planned to 8:45 pace and just see how it felt.

Ran over to Phoenix, did the same loop as yesterday, did a loop of Kyber and then ran home logging 10.26 miles.

Early miles running up Chesterfield with what must have been gale force crosswinds had me thinking that maybe 8:45 was a bit too fast. Not happy to turn directly into the wind on Ordnance Road. But then after that I had to hold back and try run slower, logged two 8:37s before reaching the S-bends. Slow down. Felt effortless now, could easily hold a conversation, breathing was fine. Legs felt ok, the tiniest bit tired after the weeks running. Didn't push at all going back up Chesterfield and posted a 9 minute mile on mile seven. Once I'd turned back down Kyber I was conciously putting the brakes on for the rest of the run. Completed 10.26 miles in 8:44 pace. I'm going to stick with 8:45 for LSRs.

So that's week one completed. My first 5-run week and my first double-digit run of the year.

Total mileage for the week: 27.79 (includes 1.22 miles of warm-up)

This morning:
M01 8:43
M02 8:56
M03 8:41
M04 8:37
M05 8:37
M06 8:50
M07 9:00
M08 8:30
M09 8:40
M10 8:43

Total 10.26M @ 8:44

Week 1 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:31
Tempo 5M with 2M @ 7:30|5.05|7:58 with 2M @ 7:24
Easy 3M @ 8:35|3.01|8:30
PMP 5M @ 7:45|5.23|7:46
LSR 10M @ 8:45|10.26| 8:44

outforarun

Had a pass to go for pints after work yesterday so decided I'd get my run done in the morning. It was cold out. I grabbed my shoes from outside and though yeah it's cold but I won't need gloves. Mistake. Numb fingertips after about half a mile. Legs felt heavy and my pacing was all over the shop. Aiming for 8:35s and mile 2 logs at 8:11. It's easier to settle into a constant pace on the longer runs. Anyway slap on the wrist for me :mad: I ran too fast with an 8:26 average.

Pints were good .

M1 8:41
M2 8:11
M3 8:26

Total 3.01M @ 8:26


Was not looking forward to this evening's run. Calf muscles felt stiff every time I got up from my seat at work. Walked home at a brisk enough pace to help warm them up. Straight into the gear and out the door. Legs felt surprisingly and thankfully nimble right from the go.

Tried to more or less follow the same template as last week, 8:30/8:00/7:30/7:30/8:00.

First mile was 8:27 and it felt easy. Mile two was a little more off target at 8:16. Then a carbon copy of last week's first tempo pace mile, 7:16. There's a long gradual downhill through most of this mile so that must be accounting for the speed on this one. Again the second tempo mile was tougher but I hasn't willing the Garmin to sound the end of the mile as much as I was last week; 7:28 and a busy pair of lungs. Drop the pace, catch my breath back and finish 5.08 miles in 7:57 average. Tempo pace miles still too quick at 7:22 average.

M1 8:27
M2 8:16
M3 7:16
M4 7:28
M5 8:13

Total 5.08M @ 7:57

Week 2 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:26
Tempo 5M with 2M @ 7:30|5.08|7:57 with 2M @ 7:22
Easy 3M @ 8:35||
PMP 5M @ 7:45||
LSR 11M @ 8:45||

outforarun

After two days of running a little faster than planned I was determined to keep the pace down tonight. I did just that. Felt a bit heavy I assume I was feeling some of last night's tempo exertions.

Once again I find myself thinking about paces, should I go a little slower on easy and LSR runs? Part of me says that if I'm asking that question then the answer must be yes. Then another part of me says that my easy runs do feel easy and that my LSRs are spent mostly trying to keep the speed down without feeling tired at all. I'll keep the option of revising paces open but I do think I'll stick to existing paces until the end of February. Then I'll see.

M1 8:40
M2 8:46
M3 8:37

Total 3.01M @ 8:41

Week 2 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:26
Tempo 5M with 2M @ 7:30|5.08|7:57 with 2M @ 7:22
Easy 3M @ 8:35|3.01|8:41
PMP 5M @ 7:45||
LSR 11M @ 8:45||

outforarun

OCD alert

Ok, can't shake my doubts about pacing. So on my training plan I've added a formula to calculate the percentage of target pace I achieve. I've added a tolerance and if my final pace falls within this tolerance then I'm noting the session as a success .

For my easy runs and my LSRs I'm allowing myself to run between 99% and 101.5% of target pace, this means that on an easy run while target is 8:35 anything from 8:30 to 8:42 is a successful session, on an LSR run with target 8:45 anything from 8:40 to 8:52 is a successful session. Gives me a bit of freedom to run slower and not religiously stick to exact target pace.

For my PMP and tempo runs any pace between 98.5% and 101% is logged as a successful run. So for a 7:30 tempo, anywhere from 7:24 to 7:34 is good, for a 7:45 PMP anywhere from 7:39 to 7:49 is good.

outforarun

Two encouraging signs of improvement this morning. The first mile up Chesterfield I run at what felt like the same effort as the first mile up Chesterfield last week, so I was pretty surprised when the Garmin logged mile 1 at 7:25. Eased off the pace.

The second encouraging sign is that I daydreamed past the turn-off for Ordnance Road running 20 odd meters further up Chesterfield so I certainly wasn't as anxious as last week for the mile 2 incline to end.

http://connect.garmin.com/activity/67805589

Enjoyed the sun on the back miles and kept the pace very regular. Best session so far this year I think. Feeling good now as I type.

(Warm-up 1.26M @ 9:37)

M1 7:25
M2 7:47
M3 7:44
M4 7:48
M5 7:48

Total 5.29M @ 7:43

Week 2 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:26
Tempo 5M with 2M @ 7:30|5.08|7:57 with 2M @ 7:22
Easy 3M @ 8:35|3.01|8:41
PMP 5M @ 7:45|5.29|7:43
LSR 11M @ 8:45||

outforarun

On mile 9 I merged for about 400ms or so with the Cupid Dash and a little bit of race adrenaline disturbed an otherwise well paced LSR.

The first three miles were as usual all about warming up and eliminating any stiffness from during the week. Had to run on the spot along Ordnance to allow a dozen deer cross my path. Really enjoying the mostly sunny conditions. Finished my usual loop then had to divert away from Kyber on my second shorter loop because of the Cupid Dash.

I love that feeling after 8 or so miles when you're well into a run, feeling good, enjoying the scenery and the weather and feel you could keep tipping along for the rest of the day. Ran along the path by the football pitches and down by the fort. Merged with the Dash for about 400ms and I couldn't help but pick up the pace a little. Tagged on a run through the Royal Hospital Grounds and completed 11.16 miles. Average pace 8:43 exactly one minute slower than yesterday's PMP.

Week two total mileage 28.80.

M01 8:47
M02 8:41
M03 8:35
M04 8:37
M05 8:51
M06 8:46
M07 8:49
M08 8:38
M09 8:28
M10 8:47
M11 8:53

Total 11.16M @ 8:43

Week 2 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:26
Tempo 5M with 2M @ 7:30|5.08|7:57 with 2M @ 7:22
Easy 3M @ 8:35|3.01|8:41
PMP 5M @ 7:45|5.29|7:43
LSR 11M @ 8:45|11.16|8:43

outforarun

I have to have to go to bed early tonight. Will watch the Milan game and then try to get to sleep straight afterwards. Little one might have other plans we'll see. Found it really hard to get out of bed this morning. Didn't pace very well either second mile far too fast at 8:13. Slowed it down for the last mile. The thing I don't like about these 3 milers is that just when any heaviness and stiffness is gone from the legs the run is over.

6 mile tempo tomorrow before work, can't wait .
I'm going to stick to just 2 miles at 7:30 pace. Template will be 8:30/8:00/7:30/7:30/8:00/8:30.

This morning's details:

M1 8:37
M2 8:13
M3 8:45

Total 3.02M @ 8:32

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30||
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 8M @ 8:45||

outforarun

I feel my Wednesday tempo runs are my toughest session of the week. Or rather the prospect of running them is the most daunting of the week. Maybe it's the fact that I mostly have to run them in the early morning.

I'm running them too fast and I need to take the foot of a little in future. For the third week in a row I run the first tempo mile too quick, 7:13, couple this with 7:27 on the second peak mile for a 7:20 average. I definitely did not struggle as much as on the last two Wednesdays . If I could slow down the first tempo mile I think I'd be a lot more comfortable on the second tempo mile.

Next week it'll be a repeat of this morning's session but the week after the tempo run will be 7 miles with 3 at 7:30. Now I'm definitely running too fast because the average pace over miles 2, 3 and 4 this morning was 7:33, so I'm kind of already there.

Legs felt stiff up to around lunchtime and have been grand since. Easy 3 miles in the morning.

M1 8:24
M2 7:57
M3 7:13
M4 7:27
M5 8:16
M6 8:41

Total 6.37M @ 8:05

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 8M @ 8:45||

outforarun

First mile this misty morning felt like 8:40 pace but was actually 9:15. Second mile this morning felt like 8:40 pace but was actually 8:26.

Did the easy run feel easy? Yes. Did I come acceptably close to my target pace? Yes. Leave it at that.

Forgot to put on knee support for this run. It was grand without it, during and after run. I'll keep it on for the rest of the month. From March I won't wear it on Tuesdays, from April I won't wear it on Thursdays and from May I'll drop it from my Sunday runs.

M1 9:15
M2 8:26
M3 8:10

Total 3.00M @ 8:38

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35|3.00|8:38
PMP 6M @ 7:45||
LSR 8M @ 8:45||

outforarun

Gorgeous morning for a run although the legs weren't convinced. Both legs felt heavy enough for most of the run. Didn't ever really limber up during the miles. Pacing was a bit all over the place as well. On the way up Chesterfield I take a little diversion down near Papal Cross Car Park to bring my usual loop up to 6 miles. The I run straight into Operation Transformation. It was mostly walkers and there weren't too many so I was easily able to run against the flow for half a mile or so.

Reasons for legs feeling heavy? Still haven't recovered from Wednesday's tempo? I don't really think so. Ran my warm up a little faster than usual so I already had an 8:45 mile in the legs before starting. Not used to running in warm sunshine. Also I've eaten red meat the last three evenings, lasagne, more lasagne and steak. I normally would have red meat maybe once a week. Need to eat more white meat and pasta or rice maybe.

http://connect.garmin.com/activity/68987156

Warm-up 1.24M @ 9:01

M1 7:36
M2 7:52
M3 7:44
M4 7:28
M5 7:55
M6 7:40

Total 6.09M @ 7:43

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35|3.00|8:38
PMP 6M @ 7:45|6.09|7:43
LSR 8M @ 8:45||

outforarun

Ran with a mate from work this morning. In Phoenix. He was kind of testing out his fitness, the pace was a little slower than normal but still not too slow, in fact he made sure I was more disciplined. The last mile I ran on my own and of course I ran it too fast.

Anyway today the legs were grand with no residual stiffness from yesterday . The weather was better, for running, overcast with a hint of drizzle and just a little breeze.
Week three total miles 27.73 miles.

Next week the mileage rises a little with a 13 mile LSR, it'll be the first 30+ mile week.

M1 8:56
M2 9:14
M3 8:56
M4 8:32
M5 8:45
M6 8:49
M7 8:43
M8 8:28

Total 8.00M @ 8:48

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35|3.00|8:38
PMP 6M @ 7:45|6.09|7:43
LSR 8M @ 8:45|8.00|8:48

outforarun

Fumbled the snooze button this morning and slept in. Woke up at 7:19. Quick calculation: 25/26 minutes on the road, 5 minutes stretching, 10 minute shower, 35 minutes walk to work. We're still good to go - I'm running at 7:25, good morning.

First mile is grand, second two are too fast. First session of the week and it's too quick. Early to bed tonight, 6M tempo in the morning and I want to be up at least 30 minutes before I'm running.

M1 8:49
M2 8:23
M3 8:14

Total 3.00M @ 8:29

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30||
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 13M @ 8:45||

FOXFISH1

How do you measure your distances?
is it just roughly with the car, mapmyrun, bicycle odo?

outforarun

FOXFISH1 wrote: »

How do you measure your distances?
is it just roughly with the car, mapmyrun, bicycle odo?

I use a Garmin Forerunner 110. It'a gps enabled sports watch. Step outside, wait 30 seconds to find a satellite and away you go. It tracks your route and the distance you travel. Here's last Saturday's run for example:

http://connect.garmin.com/activity/68987156

I used use google maps and a regular stop-watch, but once I realised I wanted to be in this running lark for the long-haul I invested in a Garmin. Couldn't run without it now to be honest.

FOXFISH1

fantastic! .. this would be ideal for multi terrain courses, beach etc...

big brother'll be able to keep a good eye on you though...lol

outforarun

It's hard to slow down when you're trying to run fast.

Out running before 7 this morning. Legs felt pretty good right from the start. I wanted to try slow down the two peak tempo miles a bit. On tempo mile one I definitely decreased my effort but it seems I'm getting more out of the same effort week by week on these runs. I logged a 7:13 on tempo mile one. Tempo mile two felt much easier then previous weeks, it was still a good work-out mile, but much easier, logged at 7:23 for an average peak tempo of 7:18. Significantly faster than my 7:30 target but I'm not overly concerned because I recognize the decreased effort.

Next Wednesday will be interesting when I run 3 miles at peak tempo. I bet I won't run tempo mile one at 7:13.

M1 8:21
M2 7:56
M3 7:13
M4 7:23
M5 8:13
M6 8:35

Total 6.35M @ 8:00

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 13M @ 8:45||

outforarun

A nice easy 3 miles to start the day. Slight niggle in left knee for the first half-mile but was fine after that. No real stiffness or aches. Tipped along nicely and enjoyed this one. Just about worked up a sweat and managed to keep the pace on target. It's already bright now when I start these 3 milers. That's one thing I really liked about training for Cork last year, with a June marathon you start with dark finger numbing cold mornings but then you're running through the Spring and into the Summer.

M1 8:50
M2 8:38
M3 8:31

Total 3M @ 8:39

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35|3.01|8:39
PMP 6M @ 7:45||
LSR 13M @ 8:45||

outforarun

Was listening to Marathon Talk's interview with Bruce Fordyce this morning while walking to work (episodes 38/9).

Never heard of him before. Man what an inspiring interview. This guy's had some running career. He dominated the most prestigious South African ultra 'The Comrades Marathon' right through the 80s. Sounds like a really good guy as well taking a brave stance against apartheid. Check out the interview, made me all excited about getting out to the Park tomorrow and Sunday.

Anyway this guy could run a wee bit faster than myself: in '86 he averaged 5:48 miles/min over the 55.9 mile course :eek:.

During the interview he was asked how he trained in order to maintain such a fast pace over that distance. I was very happy to hear his reply - concentrate on your speed over smaller distances. He also goes on to emphasis the importance of running very slowly on your long runs. The time-on-feet of the long run will come together with the speed and quality of the fast runs on race day.

My biggest doubt about hitting 3:30 in Cork in summer is that I won't have run more than 10miles at 7:45 pace. But listening to this interview has definitely given me more confidence in my training schedule. 7:45 is already faster than the 8:00 min miles needed for a sub 3:30. So I think I am getting good speed work done over shorter distances. I feel 8:45-50 pace is working well for my LSRs, based on what feels like very little effort.

So hopefully if this works for the elite then it will also work for this humble marathon plodder.

outforarun

Really enjoyed this one.

A 1.26 mile warm-up @ 9:48. Sun is shining but it's still a bit chilly. I start on the trail just to see how muddy it is. Muddy enough, back to the path.

Mile one and I'm really not feeling it, breathing is a bit shallow, I think it's the chilly air? Legs feel relatively ok though. I slowly overtake another runner and check my pace, 7:35 showing, oops, can't let him overtake me now. First mile logs at 7:39 (+6").

Turn down toward the Papal Cross and turn left to loop back onto Chesterfield. rest of the ascent is relatively comfortable, mile 2 logged at 7:46 (+5"). Wait for legs to recover down along Ordnance. Mile 3 is 7:45 on the button (+5"). Fully warmed up now, breathing well, and starting to get into the run.

Pace picks up a bit and is more like 7:30 than 7:45, then I hear a regular footfall coming up behind me. I'm being overtaken, some girl tipping along at what must have been at least 7:15 pace. Feels like a race. Leave her go leave her go (like I have a choice). She cuts down towards the lower wall and I continue my usual route.

Mile 4 logs at 7:33 (+17"). Then at the start of Military Road there's that footfall again, very neat cadence and I'm overtaken again. Yeah she's at least 7:15 pace and making it look easy. The last two miles feel better than the first two miles, logging at 7:42 (+20") and a final mile at 7:31 (+34"). It was chilly at the start of the run, nice and warm by the end. Stretch and stroll home.

Enjoyed that.

http://connect.garmin.com/activity/70166975

M1 7:39
M2 7:46
M3 7:45
M4 7:33
M5 7:42
M6 7:31

Total 6M @ 7:39

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35|3.01|8:39
PMP 6M @ 7:45|6.00|7:39
LSR 13M @ 8:45||

outforarun

Another smashing morning for a run. Run over to the Park, do two laps of my usual loop and back home for a total of 13.06 miles. Didn't think to run an extra 0.04 miles to bring up Half-Marathon distance.

The run was fine, first two or three mile as always are the ones where I feel the legs the most, after that it's just watching my pace to make sure I don't run too fast. Last four miles weren't as relaxing as I'd expected simply because I was over-hydrated and my bladder was leading me home.

Also the edge of my right-knee support was catching the inside of my left thigh. Surprised to see quite a bit of blood when I finished. I don't want to run yet without the support on LSRs so I'm going to have to come with a solution for this.

Apart from miles 9 and 10 I paced really well and my overall pace was spot on at 8:45. Legs feel fine now.

Total Mileage for week four, 32.70.


M01 8:49
M02 8:43
M03 8:39
M04 8:40
M05 8:55
M06 8:53
M07 8:52
M08 8:52
M09 8:32
M10 8:26
M11 8:46
M12 8:41
M13 8:49

Total 13.06M @ 8:45

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35|3.01|8:39
PMP 6M @ 7:45|6.00|7:39
LSR 13M @ 8:45|13.06|8:45

outforarun

So February. I cover 117.02 miles, ascending 1350ms and spending 16hrs and 23 minutes on the road. The big plus of this first month's training is that I came through unscathed, completing every planned session. After a very frustrating October, November and December that feels really good. My right knee seems to be improving the more I run and stretch. Touch wood that this continues and that I can continue to avoid injury.

Based on February running I'm a little more optimistic that a sub 3:30 is a realistic goal, but I'm still not convinced. Just got to be patient. Decided that from March I need to start focusing more on nutrition and my diet. My diet is generally pretty good anyway, with lots of raw and cooked veg, pasta rice and mostly white meat. What I can do to improve this is ignore my sweet-tooth and drop chocolate and biscuits. I should also focus on eating more fruit or at least drinking more fruit juices. Three months like this should help me get to the start line in better condition and if I can shed 2 or 3 kilos that could gain me some minutes. Every bit helps.

outforarun

Knee-support off for yesterday morning's easy run. Cold had returned, gloves back on. Another easy run that starts slow then gradually speeds up. Didn't notice any real increase in effort. Nice handy start to week 5.

M1 9:10
M2 8:26
M3 8:13

Total 3.01M @ 8:36

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30||
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 14M @ 8:45||

outforarun

A new distance PB for a before-work run. Up and out before 7, man it's cold these mornings. Gloves again. Knee support on. I was not looking forward to this run.

The template I tried to follow was 8:30/8:00/7:30/7:30/7:30/8:00/8:30.

Got the first two miles mixed up. Then the first tempo mile. Worked at keeping the pace down didn't what another 7:13 like the last weeks. First mile logs at 7:22, ok. Second mile felt grand at 7:24. This is hugely encouraging, hard to believe I was desperate for the second mile to end back on my first tempo session, only 4 weeks ago. Mile 3 is not as daunting as I expected, I knew I was going to average ok over the three tempo miles so I didn't kill myself on this one, 7:36, so a peak tempo pace over three miles of 7:27.

Really happy with this. It felt easier to complete 3M at tempo today than it did to complete 2M at tempo 4 weeks ago. It's great when you have a session that really confirms the progress you hope you're making. I had planned on adding one tempo mile every two weeks, but I've changed my mind. If 4 weeks of 2Ms at 7:30 has allowed me to run this morning so well then I'm sticking with that formula and the next 3 weeks will each have 3 tempo miles. After that I'll move up to 4 weeks of 4Ms at tempo, then 4 weeks of 5Ms at tempo. If it ain't broken .....

One good thing about running over 7 miles before work, it makes running 3Ms before work seem like a gentle wake-up.

M1 8:14
M2 8:29
M3 7:22
M4 7:24
M5 7:36
M6 8:15
M7 8:32

Total 7.25M @ 8:01 with 3M @ 7;27

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 14M @ 8:45||

outforarun

Another cold one. Again the usual pattern, mile one slow then miles 2 and 3 progressively faster. No undue stiffness or aches.

I've run just over 350miles in my current runners (Asics Nimbus). Probably bring up the 400 and then start shopping about for a new pair.

M1 9:00
M2 8:23
M3 8:16

Total 3.01M @ 8:33

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35|3.01|8:33
PMP 7M @ 7:45||
LSR 14M @ 8:45||

outforarun

Ran with San Siro as backdrop this weekend.

http://connect.garmin.com/activity/71945755

Saturday was not a good session.

A shorter and faster warm-up than usual, 1.12M @ 8:50. Then as soon as started the session proper some sharp twinges from my right knee. Ouch!!This has happened before and if I drop the pace momentarily I've been able to run it off after 200ms or so. This is exactly what I do and after 200ms or so the knee is fine again. Fine until just shy of 2 miles when the sharp twinges return. This time I hit pause on the Garmin and stop. I think about abandoning the session. Instead I walk back and forth for half a minute or so. I restart the Garmin and recommence where I left off at just a little slower pace. Decide that if I get any other twinge I'll call it a day. The knee is fine for the rest of the run.

I think it may have been due to a combination of poor warm-up, an afternoon run when to be honest I wasn't in the mood to run and I day spent in planes and cars with my knees pretty much stuck at 90 degrees.

Pleased I guess that I completed the session on target. Need to pay attention to knee for Sunday's LSR.

M1 7:40
M2 7:44
M3 8:02
M4 7:37
M5 7:47
M6 7:43
M7 7:46

Total 7.36M @ 7:45

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35|3.01|8:33
PMP 7M @ 7:45|7.36|7:45
LSR 14M @ 8:45||

outforarun

This was a much more enjoyable run than Saturday's. Started running just before 9 in the morning. A hazy sunshine gradually clearing as the run progressed with the temperature going from nippy to pleasantly warm.

Lots of runners out this morning. Wearing shorts I was definitely in a minority. Although it was shorts all round in several pretty serious looking Sunday morning football matches. A loop of the park was around 2.25miles. Nice and flat so it's easier to keep a steady pace, once I adjusted after running mile 1 too quick. Found myself speeding up a little near the end though.

That's my longest run of the year so far and the first time I was on my feet for over 2 hours (2:02:03). It felt grand. The right knee didn't protest at all so I'm hoping Saturday's twinges were for the reasons I mentioned above. Legs were a little stiff Sunday afternoon but they were fine again Monday.

Took some sports-beans after mile 8. My race day plan will involve taking some sports-beans after miles 8, 16 and 24. Going to mimic that whenever my LSRs are greater than half-marathon distance.

That's week 5 completed, 35.76 miles.

http://connect.garmin.com/activity/71945743

M01 8:31
M02 8:48
M03 8:41
M04 8:49
M05 8:44
M06 8:49
M07 8:42
M08 8:46
M09 8:43
M10 8:41
M11 8:41
M12 8:38
M13 8:43
M14 8:34

Total 14.01M @ 8:42

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35|3.01|8:33
PMP 7M @ 7:45|7.36|7:45
LSR 14M @ 8:45|14.01|8:42

outforarun

Registered for Cork last night

outforarun

Afternoon run. Cold and breezy out. No knee-support. Think I feel a niggle in right knee during first half-mile. Passes, if it was ever really there. In fact legs feel really good this afternoon. Ran a bit too fast, didn't feel that fast though.

M1 8:25
M2 8:24
M3 8:34

Total 3.01M @ 8:28

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30||
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 10M @ 8:45||

outforarun

Have to listen to Dunphy going on about Italian football in decline, again. I know it has seen better days but Italy have the reigning champions and over the last 10 years Italy and Spain have 3 wins each, England 2 and Germany and Portugal 1 each. Yet everytime an Italian team goes out it's Dunphy on his anti-Italian football rant.

Anyway, running. Ran today's tempo after work and you know what, I think I prefer morning running. I think I might have more energy in the morning. This evening's session was tough, tougher than last weeks same session. Partially I think because of the fact I ran in the evening and largely because on the uphill sections I was straining into strong winds.

On mile 2 I knew the wind was going to be a problem, 8:05 felt like a lot of effort. Tempo mile 1 logs at 7:17. Tempo mile 2 was a hard earned 7:33. Uphill, wind, hard to breathe cleanly. Second half of tempo mile 3 was again up and into the wind and I logged a 7:40 that felt like a 7:20. Average tempo pace spot on at 7:30, but I felt that. Took it handy on the slow down miles.

M1 8:21
M2 8:05
M3 7:17
M4 7:33
M5 7:40
M6 8:34
M7 8:56

Total 7.18M @ 8:06

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 10M @ 8:45||

outforarun

Last night's wind tunnel took a lot out of me. Tonight easy pace was 8:47, 12 seconds a mile slower than what I normally find easy. Legs feel tired but ok. I think next week I'll return to morning runs. Feel fresher in the morning.

M1 8:43
M2 8:55
M3 8:46

Total 3.01M @ 8:47

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35|3.01|8:47
PMP 7M @ 7:45||
LSR 10M @ 8:45||

outforarun

Cork Running this weekend.

Saturday's PMP was hard. I ran 4 laps of a loop round the Glashaboy river between Glanmire and Riverstown. I knew there was a hill on this route but I'd underestimated it. The hill takes you up about 80 feet in about 0.4 miles. First time round I thought oops this will be interesting. Second time round it felt noticeably tougher. Third time round it pushed mile four up to 8:08. Final time round it was head down focusing on a point on the ground about two meters in front of me and mile 6 also logged at 8:08. this PMP was hard work, it was cold and overcast as well.

http://connect.garmin.com/activity/72911300

A little worringly after about 3 minutes at PMP pace I had a twinge in my right knee again. Not nearly as bad as last Saturday and it only lasted maybe 20 meters. I was on the 7am train to Cork so maybe like last week my knee doen't appreciate running after being at 90 degrees for a period of time. Need to keep an eye on this all the same.

Saturday's details:

1.37M warm-up @ 9:09, then

M1 7:49
M2 7:48
M3 7:43
M4 8:08
M5 7:38
M6 8:08
M7 7:29

Total 7.01M @ 7:49

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35|3.01|8:47
PMP 7M @ 7:45|7.01|7:49
LSR 10M @ 8:45||

outforarun

Beautiful morning for a run. Bright and warm sunshine. I'd picked up a new pair of Nimbus12 yesterday afternoon and was anxious to try them out. (395.82 miles covered on retiring pair). Covered some of the marathon route by running into town and out of town along Tivoli.

http://connect.garmin.com/activity/72911225

Legs felt alright after yesterday's tough session. Then not happy after about 4.5 miles to feel a blister starting on my left foot :mad:. My old shoes were US size 10, when I'd bought them I remember thinking that they were a little too tight because they in turn were replacing size 11 US. I wanted to go back to size 11 and so that's what I bought yesterday. Obviously though my feet have a little more space in these. I hope the breaking in process isn't going to be too long. annoying because in the shop size 10 and 11 feel very very similar. Ah well.

Enjoyed the run all the same, finishing with two hills.

M01 8:36
M02 8:35
M03 8:53
M04 8:55
M05 8:53
M06 8:54
M07 8:49
M08 8:46
M09 8:50
M10 8:41

Total 10.56M @ 8:47

That's week 6 completed with 32.13 miles. This I feel was my toughest week yet with that windy tempo on Wednesday night and yesterday's hilly PMP. Looking forward to not running tomorrow.

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35|3.01|8:47
PMP 7M @ 7:45|7.01|7:49
LSR 10M @ 8:45|10.56|8:47

outforarun

Oh how I did not want to get out of bed this morning.
Tuesdays and Thursdays are now 4 mile days. That's about 8:35 mins less time in bed.

Dragged myself out. Glad I did. Run felt easier than I thought it would. The last few days I've felt tired and my legs have felt heavy. One little voice in my head is saying listen to your body maybe skip a session or replace a tough session with something a little easier. Another little voice in my head is saying HTFU.

This morning was alright, felt easy, legs were ok after a mile or so. Tipped away handily. If I'm feeling tired I should maybe make more of an effort to run the slower side of my target paces rather than the faster side.

Bed early tonight.

M1 8:34
M2 8:24
M3 8:34
M4 8:42

Total 4.31M @ 8:33

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30||
Easy 4M @ 8:35||
PMP 8M @ 7:45||
LSR 16M @ 8:45||

outforarun

Twinges in my right knee, two hard sessions last week, feeling a bit tired in general, struggling to get out of bed.

Time to listen to my body.

I gave myself a break today and dropped the planned tempo run in place of a day of rest.

An easy 4 miles tomorrow morning and I should be much fresher (hopefully) for the weekend's running. I think in total I can get away with dropping maybe 5 or even 6 sessions throughout the full 18 week program, provided they're not key sessions.

outforarun

Really glad I played a rest card yesterday. I feel much better.

Today's easy run I had planned on doing this morning but gave myself a lie-in and ran this evening instead. Calves were sore for the first mile or so but I was fine after that. Started to enjoy the run just as I completed 4 miles. Yeah I think every so often a day of unplanned rest is better than running out of duty when your legs really don't fancy it.

Got an avearge pace of 8:35 on the button as well so all round a good refreshing run.

M1 8:16
M2 8:42
M3 8:49
M4 8:37

Total 4.35M @ 8:35

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30|Didn't Run|Didn't Run
Easy 4M @ 8:35|4.35|8:35
PMP 8M @ 7:45||
LSR 16M @ 8:45||

outforarun

Can't run in the morning so I brought this weeks PMP forward to this evening. I was equally apprehensive and optimistic before starting this session.

Conditions this evening were perfect, cool and dry. Legs had felt good all day. A warm-up run then start the session proper.

I'm determined to pace this well on effort. 5 loops around the block, not a lot of flat road on this loop. Right from the start I felt good. Legs were strong for the whole 8 miles (8.47 miles). Breathing was controlled for the full run. Felt strong when finishing. I think I could have held that pace for 10 miles for sure, so whatever about Cork, I think Frank Duffy PB is there, barring injury.

Brilliant a really encouraging run . So much so that I'm going to spend some time thinking about my mid-week tempos. Are they taking too much out of me? Am I not allowing myself time to recover? I feel like a new runner since skipping Wednesday's tempo. This is definitely food for thought.

In other good news, fingers-crossed my new Nimbus are a one-blister wonder. Feet seem to have settled into new home. Maybe I was tired because my old pair were worn down, the guidance line read '.........................ne'.

Ok looking forward to Sunday's long and leisurely 16 miler.

Warm-up 1.27M @ 9:38

M1 7:36
M2 8:02
M3 7:36
M4 7:47
M5 7:37
M6 7:44
M7 7:38
M8 7:35

Total 8.47M @ 7:42

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30|Didn't Run|Didn't Run
Easy 4M @ 8:35|4.35|8:35
PMP 8M @ 7:45|8.47|7:42
LSR 16M @ 8:45||

outforarun

Another Milan run yesterday. Mostly cloudy and fresh to start with, then over the last few miles there was some warm sunshine. Run was fine, no blisters this Sunday . Breathing was grand, it always is at this pace, conversational. Forgot to carry jelly-beans with me but tbh didn't notice any difference with or without them. Legs are fine today. Longest run since Cork to Cobh in October.

Week 7 completed (minus mid-week tempo) 34.48 miles. This should have been my first 40+ mile week, but I do think deciding to take a mid week rest was a good call.

M01 8:39
M02 8:50
M03 8:45
M04 8:47
M05 9:03
M06 8:41
M07 8:48
M08 8:46
M09 8:47
M10 8:32
M11 8:45
M12 8:35
M13 8:46
M14 8:39
M15 8:42
M16 8:33

Total 16.08M @ 8:44

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30|Didn't Run|Didn't Run
Easy 4M @ 8:35|4.35|8:35
PMP 8M @ 7:45|8.47|7:42
LSR 16M @ 8:45|16.08|8:44

outforarun

Ran a little further than scheduled this morning, coming closer to 5 miles than to 4 miles. Legs felt mostly ok although right calf was a bit stiff and heavy.

Thinking about tomorrow's run. I will do a tempo as planned, 8 miles with miles 3, 4 and 5 run at 7:30 pace. But come the weekend I'll pay close attention to how I feel, in particular during Saturday's 8M PMP. If this feels like a lot more effort than last Friday's really good session over the same distance then I may make Wednesday's run a tempo run every second week rather than every week. So 7:30 tempo one week, then the next week maybe whatever pace feels comfortable between say 8:15 and 8:30.

M1 8:22
M2 8:32
M3 8:36
M4 8:41

Total 4.63M @ 8:33

Week 8 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.63|8:33
Tempo 8M with 3M @ 7:30||
Easy 4M @ 8:35||
PMP 8M @ 7:45||
LSR 17M @ 8:45||

outforarun

Funny I felt at my best during the three fast miles of today's tempo run. Mile 2 at 7:55 felt a little bit too much like hard work. Then into the fast miles and I felt really good. Ran on a flat route today. Each tempo mile I ran a little faster than the previous, didn't do this deliberately I just felt pretty strong. Had to slow myself down on the first two miles because the Garmin was showing me closer to 7:00 pace than 7:30 pace. Overall tempo pace 7:21.

Legs have felt grand since the run, no stiffness worth mentioning. Whatever about today's run, it's Saturday's PMP that I'm curious about. Will today's efforts make Saturday's run overly difficult? I'll try keep tomorrow's easy 4 mile on the slow side of 8:35.

M1 8:32
M2 7:55
M3 7:26
M4 7:22
M5 7:14
M6 8:09
M7 8:30
M8 8:25

Total 8.01M @ 7:57

Week 8 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.63|8:33
Tempo 8M with 3M @ 7:30|8.01|7:57 with 3M @ 7:21
Easy 4M @ 8:35||
PMP 8M @ 7:45||
LSR 17M @ 8:45||

menoscemo

Good running.
If your finding your tempo miles easy, you should probably bring your tempo pace down a bit. Your pace is obviously improving so keep the effort level rather than pace at a consistent level for these sessions.
Tempo miles are supposed to be hard!!

outforarun

Accomodation sorted for Cork.
Days booked off work.
Just have to wait for the Cork City Marathon people to confirm my number.

outforarun

menoscemo wrote: »

Good running.
If your finding your tempo miles easy, you should probably bring your tempo pace down a bit. Your pace is obviously improving so keep the effort level rather than pace at a consistent level for these sessions.
Tempo miles are supposed to be hard!!

Thanks man. Today was the first day that I can honestly say that all 3 tempo miles felt 'easy', I actually enjoyed them and wasn't willing them to be over at all. I could probably bring it back to 7:15 pace alright, but my next tempo run I'll be trying for 4Ms at tempo, might see how that feels at 7:30 first.

outforarun

Had planned on running today's easy 4 on the slow side of 8:35. Wasn't to be. Felt nice and comfy at 8:32 pace. Both legs felt a bit stiff and heavy from yesterday's efforts and it took 3 miles before they loosened up. Feet up tomorrow before before a busy weekend. Need to watch my diet a bit more.

I'd promised myself at the start of the month to cut out chocolate and cakes etc and to get more fruit and fruit juices into me. Neither of this happened. Going to wean myself off the confectionary between now and the end of the month. Then from April it's clean eating and core exercises.

Just weighed myself now and I'm 78kg :eek:. That's way too heavy for sure. I can safely shed up to 6kg. Going to do a weekly weigh-in here as an extra motivation.

M1 8:25
M2 8:43
M3 8:26
M4 8:34

Total 4.40M @ 8:32

Week 8 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.63|8:33
Tempo 8M with 3M @ 7:30|8.01|7:57 with 3M @ 7:21
Easy 4M @ 8:35|4.40|8:32
PMP 8M @ 7:45||
LSR 17M @ 8:45||

outforarun

Flew back from Milan last night with a full week's running overlooked by San Siro in my legs.

I was really curious to see how Saturday's PMP would go. Would my midweek tempo success be paid for on Saturday?

Well the first 4 miles did feel a bit like hard work. My right leg felt like a passenger. It wasn't sore, knee was grand, the leg just was refusing to wake-up and get involved.

It woke up for the second 4 miles and these 4 felt much better and were much more fun. Breathing was good and I finished feeling strong. I started running at 8:26am and by 9am it was already pretty warm, sweated a lot on this one. Not looking forward to Sunday's 17 miler if the weather is going to be like this.

http://connect.garmin.com/activity/75181755

Warm-up 1.20M @ 9:15

M1 7:44
M2 7:47
M3 7:38
M4 7:45
M5 7:34
M6 7:42
M7 7:34
M8 7:38

Total 8.03M @ 7:40

Week 8 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.63|8:33
Tempo 8M with 3M @ 7:30|8.01|7:57 with 3M @ 7:21
Easy 4M @ 8:35|4.40|8:32
PMP 8M @ 7:45|8.03|7:40
LSR 17M @ 8:45||

outforarun

Mercifully overcast and fresh Sunday morning. Fill my bottle of water and distribute jelly beans in my pockets: 8 mile beans in left pocket, 16 mile beans in right pocket. Just realise now as I'm typing that I went out for this run without any breakfast, normally I'd have maybe a banana.

Off I go. Running laps on a long run brings its own narrative. Seven and a half laps of the park. Lap 1 pass an empty football pitch, lap 2 and the lads are arriving for their Sunday morning game, lap 3 the games under way, lap 4 still playing, lap 5 still playing, lap 6 and they're bantering away as they pack up, lap 7 empty football pitch. Makes me feel kind of timeless.

http://connect.garmin.com/activity/75798562

My run goes grand, no stiffness at all today which is really unusual, not even on the first lap. Felt composed the whole way round. Had to watch the Garmin cause I was tending to run a little fast at times. Beans on 8 and beans on 16. Not sure if these make that much of a difference, but they're something to look forward to and they taste nice.

Finished feeling I could have gone on for quite a bit longer.

Legs yesterday afternoon and evening definitely felt tired though. And today the same. I'll leave tomorrow's run until the evening so they have a few more hours to recover.

Week 8 completed clocking up 43.42 miles.

M01 8:30
M02 8:43
M03 8:35
M04 8:50
M05 8:40
M06 8:39
M07 8:47
M08 8:39
M09 8:49
M10 8:38
M11 8:48
M12 8:43
M13 8:43
M14 8:44
M15 8:38
M16 8:44
M17 8:39

Total 17.14M @ 8:42

Week 8 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.63|8:33
Tempo 8M with 3M @ 7:30|8.01|7:57 with 3M @ 7:21
Easy 4M @ 8:35|4.40|8:32
PMP 8M @ 7:45|8.03|7:40
LSR 17M @ 8:45|17.14|8:42

outforarun

Garmin may have died a death last night .

The lap/reset button was becoming increasingly unresponsive over the last few weeks and last night it just gave up the ghost I think. Tried again this morning, still dead.

This is not good. I can still use it to pace while running, but I won't be able to save any runs. Guys at Runways said to pop-in and they'd have a look at it. Fingers-crossed they can work some magic.