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2012 4 Races for 4 PBs
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10K Time Trial
Garmin 10K PB 42:03
Wasn't really up for this one. Spent the morning trying without success to psyche myself up. Eventually put on the shoes and ran with heavy legs over to the Phoenix Roundabout. Had the Garmin on metric again. I could be tempted to make the switch to metric: in a way two weeks ago running at 4:15 kms was less intimidating than running at 6:50 miles; I don't think I would have pushed as hard if I knew I was at 6:50 pace and might have eased up a bit. I'm thinking of running the Irish 5 miler in June with the Garmin on metric.
Anyway target for today was 42:28. plan was to aim for 4:15 pace and try push over the last KM. same route as two weeks ago; three laps from Phoenix to Castleknock roundabout via North Road, plus a 500m dash into lap 4.
Lap 1
As always I start too fast, and it feels easy, and I spend the first KM slowing down. I had switched of audio tones early in the week and forgot to turn them back on. This meant I wasn't catching KM splits, maybe not a bad thing (but it cost me a 41:XX). There was a strong headwind to battle with out the North Road. First descent down Chesterfield and I'm feeling good. The legs are ok but again it's the breathing that is cause for most concern. Another reason to maybe resume VO2max sessions. Onto lap 2 and the average pace is showing at 4:10.
Lap 2
Feeling tough at the start of lap 2 but not tougher than I'd wanted, effort felt right. I expect the pace to drop on the North Road and I'm not concerned by that I know it'll pick up again going down Chesterfield. I barely need to inhale on the North Road, it's enough to just keep your mouth open and the wind does the rest. The descent down to the Phoenix is just long enough to gain some composure before tackling the final 'hang-on' lap. Average pace showing 4:12. A 41:XX could be on.
Lap 3 +
Once more into the North Road wind. Head down, don't worry if the speed drops a little. Pace shows at 4:13 now. I'm pretty sure I'll beat my time of two weeks ago. It doesn't feel as tough as last time out (doesn't feel easy by any means). I try push a little heading down to the Phoenix, pace holds at 4:13 for most of the descent but drops to 4:12 as I turn onto the last stretch. Head up, don't drop off the effort, choose a point up ahead where I'll make a final push. Look at the Garmin and wait for 10.00 to switch to 10.01 but realise too late that the distance is frozen while showing me the 10th KM split. Oops, I press the stop button, 10.04KM in 42:03. I'll pretend it's like running a poor racing line in an actual race.
Really pleased with this time after no speed work since last time out, with legs that felt tired during the week and with the strong headwind to contend with.
Final average pace was 4:11 min/km or 6:44 min/mile. That would get me a 33:40 over 5 miles. Very pleased to have run these two 10K time trials at sub 7 min miles. Passed 600 miles for the year as well.
One more time-trial planned and the aim will be to remember to put audio tones back on the Garmin and finish with a 41:XX
Warm-up 3.25K @ 5:40
(2.02M @ 9:07)
KM01 4:15
KM02 4:13
KM03 4:04
KM04 4:07
KM05 4:22
KM06 4:12
KM07 4:09
KM08 4:26
KM09 4:07
KM10 3:59
Total 10.04 @ 4:11
(6.24M @ 6:44)
http://connect.garmin.com/activity/307447551
Cool-down 3.19K @ 5:35
(1.98 @ 9:00)
Week 14 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 (replacing 8M VO2max with 5x600m @ 5K pace) | 8.09 | 8:54
MLR 11M @ 8:45 to 9:00 | 11.11 | 8:48
Recovery 4M @ 9:15 to 9:30 (skipping 6x100m strides) | 4.01| 9:17
10K Time Trial targeting < 4:15 min/km |10.04 (6.24M)| 4:11 min/km (6:44 min/mile)
LSR 17M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
61 / 60 / 06 / 00 / 19 | 33.46 / 25.37 / 606.62
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10K Time Trial New Garmin 10K PB - 41:21
There's a routine developing around these: I do my warm-up and feel sluggish and dread the task ahead. I aim to run at a particular pace and end up running at a pace a few seconds faster but the effort feels about right. I hold the faster pace and after 7K or 8K I know I've improved my time. The effort feels hard but not as hard as the previous time-trial. These are getting easier. All the same each time-trial feels more intimidating than the last.
Goal was to aim for 4:12 pace and push over the last 2K to come in under 42:03. I'd be disappointed if I didn't record a 41:XX. There's a detour at the Phoenix and cars are driving up the normally closed to traffic start of North Road, luckily this didn't interfere with any of my laps.
I start out as always a little too fast and gradually drop back the pace to what I feel is an equivalent effort to last time out, this settles down as 4:08 pace. I don't check the Garmin too often on this run, but everytime I do its holding at 4:07 or 4:08. It's windy as always heading up the North Road but not as strong as two weeks ago and I think this helps gain me some seconds.
Lap 1 sets the pace. Lap 2 the breathing becomes difficult, but the legs are ok. I love these runs where I'm overtaking everybody. Lap 3 is the hang on lap. Tell myself that the final push up the North Road is the last tough task until marathon day. Enjoy the descent down Chesterfield and back onto North Road knowing I was going to hit my target with some seconds to spare. Don't put in a sprint finish today.
Delighted to see a 41:21 time that's 4:08 min/KM or 6:39 min/mile. I'm still unaccustomed to the fact that I'm running at 6:XX pace. Definitely for the Irish Runner 5 Miler, I'll run with the Garmin at metric, I'm too familiar with mile pace and I would have backed off if I saw 6:39 pace showing.
Very very happy with how these three 10K Time Trials worked out. Steady improvement: 42:29 to 42:03 to 41:21. Over a minute improvement in 4 weeks. I definitely want to target some 10K races in the second half of the year and set an official time. And I think a sub 40:00 10K will become a target, have to find another 82 seconds.
Warm-up 3.20KM @ 5:57
(1.99M @ 9:34)
KM01 4:10
KM02 4:05
KM03 4:03
KM04 4:09
KM05 4:14
KM06 4:06
KM07 4:09
KM08 4:16
KM09 4:05
KM10 4:03
Total 10.01 @ 4:08
Cool Down 3.11K @ 5:47
(1.93M @ 9:18)
http://connect.garmin.com/activity/314832689
Week 16 Session Targets|Actual Distance|Actual Pace
PMP 8M with 4M @ 7:55 (replacing VO2max 8M with 5 x 600) | 8.00 | 8:29 with 4.02 @ 7:53)
Recovery 6M @ 9:15 to 9:30| 6.01 | 9:18
Recovery 4M @ 9:15 to 9:30 (skipping strides) | next week | next week
10K Time Trial targetting < 42:03 | 10.01K | 41:21 (4:08 min/KM, 6:39 min/Mile
LSR 16M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
69 / 68 / 07 / 00 / 10 | 14.15 / 107.86 / 689.11
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Phone's been bust since last week and I've had no chance to log-on since Saturday - no internet where I'm staying in Cork.
Anyways - very quick update - full report tomorrow.
First Half in 1:48:07
Second Half in 1:51:23
Final Time and new PB 3:39:30.
Postition 281 of 1200 finishers.
Target pace was 8:11 for a 1:34:59 attempt. I was spot on time, to the second, after 16 miles. I was 14 seconds up after 21 miles. I was 6 seconds down after 22 miles and the last 4.2 miles were not a lot of fun.
Even though I came up short I'm thrilled to have broken under 3:40, I would have been gutted with another 3:4X.0 -
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