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2012 4 Races for 4 PBs
Comments
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General Aerobic 9 Miles
Yesterday morning’s run was another early one. On the road in the half-dark at 5:30. Seven laps of the small block worked out at pretty much 9 miles on the button. This should have been VO2max but I’m still skipping these for now (even though I haven’t felt anything from the left glute in over a week) and replacing with GA runs. Just as well because it was demanding enough to hit GA pace on this one: feeling tired despite getting 6 hours sleep. Thinking about VO2max, I underestimated my 5K pace for the one VO2 session I’ve completed where I set it at 4:12 to 4:15 min/km. Last Saturday’s 10K at 4:15 pace suggests it should be higher (Macmillan predicts 4:05 min/km).
Glad to finish this run. Thoughts now are already turned to tomorrow morning’s task. Have to get to bed early tonight. Aiming to be on the road at 5:00am.
M01 9:16
M02 9:23
M03 9:11
M04 8:59
M05 8:53
M06 9:03
M07 9:21
M08 9:16
M09 9:08
Total 9.01M @ 9:10
Week 13 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 | 8.00 | 9:01
General Aerobic 9M @ 9:00 to 9:15 (replacing VO2max 9M with 5 x 1K @ 5K pace) | 9.01 | 9:10
MLR 12M @ 8:45 to 9:00 | |
Recovery 5M @ 9:15 to 9:30 | |
PMP 18M with 14M @ as close to 7:55 as possible | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
54 / 53 / 06 / 00 / 26 | 17.01 / 168.43 / 538.09
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MSR 12 Miles
Alarm at 4:15. Snooze. Alarm at 4:30. Snooze. Alarm at 4:45. Up from sofa and into gear. On the road at 5:05. My earliest run ever and not a record I’m keen to beat.
Still dark at this time so I don’t fancy the Park. Seven laps (plus a little) of the big block for this one. Not a lot of traffic so I was able to stick to tarmac for nearly all of each lap. Usually I’m on the footpath for the stretch from the Hilton down to Heuston.
After just a lap I was wishing I’d brought gloves, my water-bottle hand was numbing nicely, especially when running into the light breeze. Watched the sunrise on around lap 4 I think. I only checked pace at one point on each lap and most times I checked it was at 8:50 or 8:51. It always feels like a little more effort is required at this hour.
The legs though were fine, and they felt fine walking to work later.
Glad it’s only 5 tomorrow and that I can leave it to lunchtime if I want.
M01 9:14
M02 9:10
M03 8:29
M04 8:40
M05 8:50
M06 8:39
M07 8:58
M08 8:42
M09 8:54
M10 8:46
M11 8:44
M12 8:58
Total 12.02 @ 8:50
Week 13 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 | 8.00 | 9:01
General Aerobic 9M @ 9:00 to 9:15 (replacing VO2max 9M with 5 x 1K @ 5K pace) | 9.01 | 9:10
MLR 12M @ 8:45 to 9:00 | 12.02 | 8:50
Recovery 5M @ 9:15 to 9:30 | |
PMP 18M with 14M @ as close to 7:55 as possible | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
55 / 54 / 06 / 00 / 25 | 29.03 / 180.45 / 550.11
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my god that is some time to be up....:eek:0
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my god that is some time to be up....:eek:
no matter what time you go to bed the night before, getting up at 4:XX doesn't seem right (unless there's a taxi waiting to bring you to the airport). I need to be ready to take over the little one at 7:15, so I aim to have my runs finished and be in the shower for 7:00.0 -
Recovery 5 Miles
Weekend’s running started with an enjoyable lunchtime recovery. Sun was out. Just t-shirt on top and feeling warm. Slow recovery enjoy-the-scenery pace. No silly o’clock rise. No gels or water or other luggage. Home to the Phoenix roundabout and back via the Kyber. Ran a little too fast (didn’t feel like it) at points.
I always forget that this loop is just short of 5 miles and press stop to soon.
M01 9:36
M02 8:58
M03 8:45
M04 9:25
M04.97 9:37
Total 4.97M @ 9:16
Week 13 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 | 8.00 | 9:01
General Aerobic 9M @ 9:00 to 9:15 (replacing VO2max 9M with 5 x 1K @ 5K pace) | 9.01 | 9:10
MLR 12M @ 8:45 to 9:00 | 12.02 | 8:50
Recovery 5M @ 9:15 to 9:30 | 4.97 | 9:16
PMP 18M with 14M @ as close to 7:55 as possible | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
56 / 55 / 06 / 00 / 24 | 34.00 / 185.42 / 555.08
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PMP 18 Miles with 14M @ PMP
I'm my own worst enemy. Went to bed just gone 3am and was on the road just before 9am for this one. This turned out to be the toughest session of the program to date.
Ran this one in the Park, I noticed on the first 4 miles that I might also have a bit of bug, a lot of hacking and spitting. All the same the first 4 miles were done at a faster than expected pace. Hit the lap button going down Ordnance and picked up the pace for the PMP section. Immediately started running at 7:3X pace and was pleased to feel very comfortable doing so. Spent the first mile dropping the pace down to 7:5X. The first indication that this run might not go very smoothly was on the first ascent up from the Chapelizod Gate. That wasn't as easy as it should have been. The run up behind the zoo and onto the North Road, into the wind, and I felt like I was pushing all the time. Happy to get onto the second half of the loop.
Legs aren't sore but energy is low. Then after 7 miles of PMP, half way there, my stomach starts feeling a bit iffy. I'm not enjoying this at all. Part of me says to call it a day. I was very tempted to listen to that part of me. Instead I took the one gel I had on me and but the head down, telling myself I only had 6 point something miles to go. Stomach settled down, but energy continued to sap away. Into a heavy shower as I head back up behind the zoo. Just keep grinding away. Turn down to the Phoenix Roundabout and down through the playing fields to Military Road. The Garmin showed 7:56 or 7:57 pace on the windy uphill parts of the run, on the flatter more sheltered parts of the run 7:54 or 7:55. But it's very hard work. The last 2 miles I'm wrecked. The Garmin dies a death at 13.33 miles with average PMP pace at 7:54 (I forgot to charge). I keep running for what I'm sure was enough to bring up the 14 miles. Job done.
I can't read too much into this run. I wasn't in 100% condition, I had a little over 4 hours sleep, I had 17 miles in the legs from Friday and Saturday. I know that in normal conditions this would have been easier. This is a pity because the run doesn't give me a clear indication of where I'm at. The positives I take are that I didn't quit and that despite everything I came home on target.
Another milestone: near the end of this run I passed 200 miles for a month for the first time ever.
04.02M @ 8:35
13.33M @ 7:54
00.74M @ 7:56 (measured on Google Maps and was mostly uphill)
Total 18.09M @ 8:04
Week 13 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 | 8.00 | 9:01
General Aerobic 9M @ 9:00 to 9:15 (replacing VO2max 9M with 5 x 1K @ 5K pace) | 9.01 | 9:10
MLR 12M @ 8:45 to 9:00 | 12.02 | 8:50
Recovery 5M @ 9:15 to 9:30 | 4.97 | 9:16
PMP 18M with 14M @ as close to 7:55 as possible | 18.09 | 8:04 with 14.07 @ 7:55
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
57 / 56 / 06 / 00 / 23 | 52.10 / 203.52 / 573.16
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General Aerobic 8 Miles
Bit of catching-up to do on this log. Closed my account for April with an 8 mile general aerobic early morning run in Phoenix last Tuesday. A clear sunny morning. This was replacing a VO2 max session. I'm tempted to resume these sessions in May, without VO2max my runs are starting to feel a bit same paced and I do feel (touchwood) that the left glute is healed now. I allowed myself run a little quicker than planned as I was running late. Legs felt ok. An unremarkable run apart from the fact that it brought up 211.61 miles for April. A record monthly total by some way.
Forgot to switch auto-lap back on after Sunday's PMP so no mile splits for this one.
Total 8.09M @ 8:54
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 ||
Recovery 4M @ 9:15 to 9:30 (skipping 6x100m strides) ||
10K Time Trial targeting < 4:15 min/km | |
LSR 17M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
58 / 57 / 06 / 00 / 22 | 8.09 / 211.61 / 581.25
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MLR 11 Miles
Had a day off work on Wednesday. Dropped the little one to the creche and then headed over to Phoenix at a very reasonable 9:30am. Mostly overcast for this run, about 5 mins of warm sunshine in total. Over to the Phoenix Roundabout via Kyber, three laps through Castleknock Roundabout via North Road and home. It seems to be constantly windy heading up North Road. Noticed in the first half of the run that the pace had sneaked up so spent the second half of the run slowing down. Legs feeling a bit tired. Treated myself to a brunch of eggs and sausages after this one. Lovely.
M01 9:06
M02 9:00
M03 8:29
M04 8:19
M05 8:13
M06 8:34
M07 8:54
M08 8:56
M09 9:04
M10 9:02
M11 9:13
Total 11.11M @ 8:48
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) ||
10K Time Trial targeting < 4:15 min/km | |
LSR 17M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
59 / 58 / 06 / 00 / 21 | 19.20 / 11.11 / 592.36
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Recovery 4 Miles
Out shortly after 6am on Friday morning for 4 recovery miles (skipping the prescribed strides). Can't remember the last time P&D prescribed a run as short as 4 miles, not complaining. Legs felt tired. They have done for a while now. And they didn't feel 'recovered' after the run. Bit of trepidation now ahead of Saturday's 10K time trial.
M01 9:41
M02 8:59
M03 9:02
M04 9:25
Total 4.01M @ 9:17
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 | |
LSR 17M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
60 / 59 / 06 / 00 / 20 | 23.21 / 15.12 / 596.37
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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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Savage, great work!0
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LSR 17 Miles
Out at 8:30 Sunday morning for 17 miles in the Park. Every one of the 17 miles in warm sunshine! No wind worth speaking about. Like a different country. More of this in May would be very welcome. Legs felt a bit tired since Saturday’s 10K effort. Right of groin protesting a little over the first mile or two.
A slow first mile then probably picked up the pace a little too quickly. Two laps of the Park up as far as Castleknock Gate one lap included a run up Acres Road and a lap and a bit of the playing fields. Took one gel at mile 10 (they need more bins in the Park, ended up carrying sticky gel pouch in left hand for 7 miles).
Enjoyed this run in the sun. Comfortable at faster end of target range. Thirsty at the end with salt lines on my face.
M01 9:45
M02 8:30
M03 8:27
M04 8:32
M05 8:39
M06 8:42
M07 8:49
M08 9:09
M09 8:34
M10 8:41
M11 8:42
M12 8:34
M13 8:52
M14 8:40
M15 8:47
M16 9:07
M17 9:03
Total 17.01 @ 8:48
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 | 17.01 | 8:48
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
62 / 61 / 06 / 00 / 18 | 50.47 / 42.38 / 623.63
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Recovery 7 Miles
Couldn't get out of bed Tuesday morning and so a 5 day running block began early this morning. Out before 6:00 into light rain and light breeze for 7 recovery miles. Feels a bit long for a recovery run. Skipping the strides again.
Over to the Park. At one point heading up Chesterfield by the polo grounds I'm suddenly aware that I'm completely alone: no cars approaching from ahead, no cars parked on the roadside, no cyclists, other runners or dog walkers, no deer. I look behind me and the same scene is repeated. Just me the park and the rain. Eerie. Lasts about 90 seconds and then headlights of a car up ahead on the horizon.
Legs are fine. A wind-assisted ascent of Chesterfield, turn at 3.5 miles and head home.
Tomorrow I'm going to run home from work. It should be a 10 mile VO2max session. I'm bored with replacing these with general aerobic runs, so I'll reintroduce some midweek speed by running 6 of the 10 miles at PMP pace (7:55).
M01 9:31
M02 9:15
M03 9:04
M04 9:09
M05 9:17
M06 9:19
M07 9:21
Total 7.08M @ 9:17
Week 15 Session Targets|Actual Distance|Actual Pace
Recovery 7M @ 9:15 to 9:30 (skipping 6x100m strides) | 7.08 | 9:17
PMP 10M with 6M @ 7:55 (replacing VO2max 10M with 4 x 1200)| |
MLR 11M @ 8:45 to 9:00 | |
Recovery 4M ||
LSR 20M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
63 / 62 / 06 / 00 / 17 | 7.08 / 49.45 / 630.70
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10 Mile with 6M at PMP
Left work at 18:30 yesterday evening and headed along the canal from Harcourt Terrace down to Suir Road. This was a miserable mix of concrete, traffic lights and headwinds.
After 2 miles I up the pace to sub 3:30 PMP. Head into Phoenix at Island-bridge Gate. And head clockwise around the Park. A good work-out mostly uphill, mostly against the wind and held the pace around 7:53. Glad I broke this run up by introducing the PMP miles, it makes it more interesting and feels less like a 10 mile plod. My old friend the left Achilles was complaining a little (because of sitting at a desk for most of the day?). Down the Kyber a guy passes me and he has a really smooth running style, heels raising quite high behind him. I try to do the same, feels strange. I’ve never really considered my running style.
Spent 15mins on the foam roller for the calves in the evening, and the Achilles has been fine today.
Plan was to get home, shower eat and sleep before getting up to be on the road at 5:15 this morning for 11 miles. It never happened, well the last part never happened. I woke up at 6ish, the alarm must have gone off because I had my phone with me and I had placed it far from me the night before. I don’t remember it going off. I reckon my body had decided it was time to call an unscheduled rest-day. I won’t be able to fit in 11 miles today and I’m not going to try fit it in over the next three weeks (well probably not). I don’t feel bad about missing this one run, but I would have felt bad if I had woken up with the alarm and actively decided to not run.
Last night’s info:
2.05M @ 8:38
6.01M @ 7:53
2.16M @ 8:49
Total 10.23M @ 8:14
Week 15 Session Targets|Actual Distance|Actual Pace
Recovery 7M @ 9:15 to 9:30 (skipping 6x100m strides) | 7.08 | 9:17
PMP 10M with 6M @ 7:55 (replacing VO2max 10M with 4 x 1200)| 10.23 | 8:14 (with 6.01M @ 7:53)
MLR 11M @ 8:45 to 9:00 | DNS | DNS
Recovery 4M ||
LSR 20M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
64 / 63 / 07 / 00 / 15 | 17.31 / 59.68 / 640.93
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Recovery 4 Miles
The weekend’s running began with a really enjoyable 4 mile recovery trot. Did this at lunchtime taking in laps through the Royal Hospital. I have a loop that is pretty much exactly a mile and cuts through the RHK. Four of these loops completed. Sun was out for most of the 4 miles. Legs felt good before the run and better after the run. I think missing Friday’s 11 miler may have been beneficial.
M01 9:11
M02 9:24
M03 9:12
M04 9:18
Total 4.02M @ 9:16
Week 15 Session Targets|Actual Distance|Actual Pace
Recovery 7M @ 9:15 to 9:30 (skipping 6x100m strides) | 7.08 | 9:17
PMP 10M with 6M @ 7:55 (replacing VO2max 10M with 4 x 1200)| 10.23 | 8:14 (with 6.01M @ 7:53)
MLR 11M @ 8:45 to 9:00 | DNS | DNS
Recovery 4M @ 9:15 to 9:30 | 4.02 | 9:16
LSR 20M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
65 / 64 / 07 / 00 / 14 | 21.33 / 63.70 / 644.95
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LSR 20 Miles
Wet and breezy when I headed out at 8:45 yesterday morning for the last big run before Cork. Ran my standard 20 mile route – over to Park, three laps of Park, then back from Park. Went into this one undaunted, my thinking was that if I was undaunted by last week’s 17 miler, then why should worry about just three more miles. Easy.
This one flew by. I met a mate halfway through lap 1 who cycled with me to the end of lap 1, ran with me for the full lap 2 and cycled half of lap 3 with me. The chat really helped the miles to tick over quickly. The distraction of watching the City Series 10K also helped break up any monotony.
This I think was the easiest 20 miler I’ve ever done.
The legs behaved really well the whole way round: glute, groin, Achilles, not a whimper from any of these. I didn’t feel any noticeable energy-fade in the later miles. Reviewing my mile-splits later I was surprised and pleased to see mile 17 was my fastest of the day, it didn’t feel any different to other miles effort wise. I wasn’t checking mile splits as I was running, I just kept an eye on average overall pace. Gels on mile 7 and 14.
The legs in the afternoon were a bit tired but already today they feel near back to normal.
So all in all a very encouraging run to bring Meso-cycle 3 to a close.
Mesocycle 1 went like clockwork.
Mesocycle 2 nearly broke me.
Mesocycle 3 got me back on track (I think).
Cannot believe it’s taper time (ok so P&D taper isn’t a walk in the park, but still).
I think my speed has improved in these 15 weeks. However having missed an 18 and 20 miler in Mesocycle 2, I don’t know about endurance but yesterday’s run has me feeling more optimistic.
Only 13 runs to go (maybe 14)!!!
M01 8:58
M02 8:45
M03 8:47
M04 8:39
M05 8:50
M06 9:30
M07 9:17
M08 8:50
M09 8:55
M10 8:42
M11 8:29
M12 9:05
M13 9:05
M14 8:44
M15 9:04
M16 8:28
M17 8:13
M18 8:36
M19 8:45
M20 9:01
Total 20.01M @8:50
Week 15 Session Targets|Actual Distance|Actual Pace
Recovery 7M @ 9:15 to 9:30 (skipping 6x100m strides) | 7.08 | 9:17
PMP 10M with 6M @ 7:55 (replacing VO2max 10M with 4 x 1200)| 10.23 | 8:14 (with 6.01M @ 7:53)
MLR 11M @ 8:45 to 9:00 | DNS | DNS
Recovery 4M @ 9:15 to 9:30 | 4.02 | 9:16
LSR 20M @ 8:45 to 9:00 | 20.01 | 8:50
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
66 / 65 / 07 / 00 / 13 | 41.34 / 83.71 / 664.96
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8M with 4M at PMP
Taper started at 5:47 this morning. Fully bright outside. Another run with PMP miles replacing a VO2max session. Laps of the block for this one. Didn’t look at the Garmin for the first two miles and just ran at what felt like a gentle warm up pace; it’s too risky to push too soon on these just out of bed runs. Upped the pace after 2 miles to PMP pace. I’m still running PMP pace as if training for sub 3:30. This felt fine and settled around 7:53. A cool-down just shy of 2 miles completes 8 miles exact for the morning.
Have to go to Belgium tonight. I’ve packed runners and will need to find 6 miles in the morning. Where I’m staying looks promising though, a hotel set in a forest clearing with lots of running/walking trails.
2.04M @ 9:27
4.02M @ 7:53
1.94M @ 8:43
Total 8.00M @ 8:29
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| |
Recovery 4M @ 9:15 to 9:30 (skipping strides) | |
10K Time Trial targetting < 42:03 | |
LSR 16M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
67 / 66 / 07 / 00 / 12 | 8.00 / 91.71 / 672.96
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Belgium was a disaster for running. Arrived in late Wednesday evening to discover that my hotel room had been given to someone else who had extended their stay due as a result of a baggage handling strike in Brussels. My the time I was re-accommodated in another hotel I was too tired to head out for a run. I also now had extra distance to travel Thursday morning so didn't fit in a morning run. Dinner straight after work and I was wondering why I bothered to pack my runners. Next week is a 4 run week so I'll make it a 5 run week by adding this week's 4 mile recovery.
Got back to Dublin Friday evening and couldn't wait to head out for a sunny, short-sleeved 6 mile recovery run over to and back from the Park. Achilles were a little unhappy, I'm putting it down to office and flights. Run was enjoyable and exactly what the doctor ordered.
M01 9:03
M02 9:23
M03 9:31
M04 9:02
M05 9:25
M06 9:24
Total 6.01M @ 9:18
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 | |
LSR 16M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
68 / 67 / 07 / 00 / 11 | 14.01 / 97.72 / 678.97
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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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LSR 16 Miles
Legs were tired at the start of this 16 mile meander in the Park. Overcast and warm Sunday morning and it stayed that way for the first 10 miles, sun coming out for the end of the run. It took maybe 4 miles to feel warmed up and from then the pace felt very comfortable. It happens often of late that I hit my overall target pace but some of the mile splits are much faster than intended, on this run I logged a few 8:2X miles, might try keep the mile splits a little more uniform next time out.
Took one gel after 10 miles. After 12 miles I diverted up Acres Road as far as the Kyber, happy that this ascent felt ok. This week and last week I take huge encouragement from the fact that the last 4 or 5 miles of the run don't feel all that more difficult than the first 4 or 5 miles.
Legs were tired in the afternoon for sure, but good tired after a good weekend's running.
(Late now, was in London today and got back late enough so I definitely won't be heading out tomorrow morning - sleep on the menu, time to log-off)
M01 9:33
M02 8:55
M03 8:48
M04 8:40
M05 8:42
M06 8:29
M07 8:48
M08 9:08
M09 8:36
M10 8:33
M11 8:37 (700 miles for the year)
M12 8:38
M13 8:50
M14 8:29
M15 8:53
M16 8:53
Total 16.00M @ 8:47
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 | 16.00 | 8:47
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
70 / 69 / 07 / 00 / 09 | 40.14 / 123.85 / 705.10
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General Aerobic 7 Miles
Struggling in the mornings. Managed to reschedule yesterday’s run to the evening. Brought running gear to work and ran home.
Plotted out a 7.1 mile route on Google Maps: from Earlsfort Terrace to the canal, down to Suir Road, down past the Hilton and then into the War Memorial Gardens, along the riverside path to Chapelizod, over the bridge and back to Islandbridge along the main road, then over by IMMA and home.
Left Achilles was sore during the day and there was an odd clicking in my right foot, completely painless. Achilles actually felt better after the run, and the clicking in the right foot has disappeared. The stretch along the Liffey was really nice, some dodgy types about but conveniently on the other side of the river. I think I’ll try incorporate this route into more of my runs.
Finished back at home with 7.13 miles showing on the Garmin. I love Google Maps.
M01 8:50
M02 9:07
M03 9:18
M04 9:02
M05 9:11
M06 8:51
M07 9:03
Total 7.13M @ 9:03
Week 17 Session Targets|Actual Distance|Actual Pace
General Aerobic 7M @ 9:00 to 9:15 (skipping strides) | 7.13 | 9:03
8M with 4M @ PMP 7:55 (replacing 8M VO2max session) | |
Recovery 5M @ 9:15 to 9:30 (skipping strides) | |
Recovery 4M @ 9:15 to 9:30 (from last week) | |
LSR 12M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
71 / 70 / 07 / 00 / 08 | 7.13 / 130.98 / 712.23
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PMP 8 Miles with 4 Miles @ PMP
Struggled out of bed at 5:30 this morning. On the road at 5:47. Take the first two miles of this one really handy, giving my legs an opportunity to wake up. Then into 4 PMP miles. These are 'ok'. Usual extra early morning effort required and I tip away just under 8:00 minute miles. Sun is up and half off my loop is done through squinty eyes. Nice morning to be out running. A final 2 miles warm-down and I'm done.
Achilles felt fine today. I think inactivity provokes it more than activity.
2.00M @ 9:33
4.01M @ 7:56
2.01M @ 8:59
Total 8.02M @ 8:36
Week 17 Session Targets|Actual Distance|Actual Pace
General Aerobic 7M @ 9:00 to 9:15 (skipping strides) | 7.13 | 9:03
8M with 4M @ PMP 7:55 (replacing 8M VO2max session) | 8.02 | 8:36 with 4M @ 7:56
Recovery 5M @ 9:15 to 9:30 (skipping strides) | |
Recovery 4M @ 9:15 to 9:30 (from last week) | |
LSR 12M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
72 / 71 / 07 / 00 / 07 | 15.16 / 139.01 / 720.26
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Recovery 5 Miles
Woke early Friday morning and came up with a clever line of argument that allowed me turn over and go back to sleep: P&D thinks I’m running my marathon on a Sunday not a Monday, so I’ve an extra day to pad next week, I’ll pad it with the 4 mile recovery that I carried over from week 16 in Belgium.
Saturday lunchtime set out for a gorgeous 5 miles trot in warm warm sunshine. Park was very busy. Achilles pinging again. I’m going to foam roll the calves, stretch and do strength exercises on these every day this week. Apart from that everything feels ok.
Does feel like taper now alright with the reduced run frequency and the slight feeling of guilt for easing off.
M01 9:10
M02 9:17
M03 9:12
M04 9:23
M05 9:28
Total 5.01M @ 9:18
Week 17 Session Targets|Actual Distance|Actual Pace
General Aerobic 7M @ 9:00 to 9:15 (skipping strides) | 7.13 | 9:03
8M with 4M @ PMP 7:55 (replacing 8M VO2max session) | 8.02 | 8:36 with 4M @ 7:56
Recovery 5M @ 9:15 to 9:30 (skipping strides) | 5.01 | 9:18
LSR 12M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
73 / 72 / 07 / 00 / 06 | 20.17 / 144.02 / 725.27
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LSR 12 Miles
Had to get out earlier than usual for Sunday's 'long' run. A trip to Ikea was arranged for later in the morning. Out at 7:50. Still quite busy at this time for a Sunday morning. A large group of runners setting off on their long run from the Garda HQ.
Legs were tired for the first 4 miles or so, basically they were tired until I started running downhill. Tipped around nicely with only my left Achilles keeping me company. Twelve miles really doesn't seem like a long run any more. I'm thinking about my Sunday long runs post marathon. I'll follow P&D's post marathon schedule but after that I'm thinking alternating Sundays of 12, 14, 16 and 16 with 10 at PMP. If I could keep that up for the second half of the year (maybe throwing in 2 or 3 more 20 milers instead of a 16+PMP) I think I'd have a great endurance base heading into 2014.
Finished the last double digit training run on target. Legs felt a bit tired afterwards (didn't get a lot of sleep Saturday night). Legs and everything else felt really tired after Ikea.
5 runs to go!
M01 9:27
M02 8:46
M03 8:36
M04 8:27
M05 8:31
M06 8:41
M07 8:51
M08 9:00
M09 8:47
M10 8:45
M11 8:39
M12 9:05
Total 12.04M @ 8:48
Week 17 Session Targets|Actual Distance|Actual Pace
General Aerobic 7M @ 9:00 to 9:15 (skipping strides) | 7.13 | 9:03
8M with 4M @ PMP 7:55 (replacing 8M VO2max session) | 8.02 | 8:36 with 4M @ 7:56
Recovery 5M @ 9:15 to 9:30 (skipping strides) | 5.01 | 9:18
LSR 12M @ 8:45 to 9:00 | 12.04 | 8:48
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
74 / 73 / 07 / 00 / 05 | 32.21 / 156.06 / 737.31
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Just checking in on your log, you've done so well to keep it going after the mid-programme issues. You're in great nick, nice and easy now to the start line.0
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Just checking in on your log, you've done so well to keep it going after the mid-programme issues. You're in great nick, nice and easy now to the start line.
Thanks man. I had at one point resigned myself to not running this edition so I'm happy to be back on track and looking forward to Monday now. I still think the injury to my glute compromised the training plan with an 18 and 20 miler missed and strides and VO2 sessions dropped as a precaution (although speed doesn't seem to have suffered). I approach Monday with some doubts over my endurance.
Glad to see you're also due to line-up on the start line on Monday, you'd gone awfully quiet there for a while.0 -
Recovery 4 Miles
I really struggle with discipline during taper. Runs get shuffled and postponed and now I've 4 days running (admittedly all easy running) before Monday. It's highly likely I'll skip one of these runs (probably Saturday) and take a rest day instead.
Anyway up yesterday for 4 sunny and stiff legged miles round the block. Hope I feel fresher come Monday. In a way running easy each day from now until marathon day is appealing as usual this keeps the legs from feeling sluggish.
M01 9:26
M02 8:54
M03 9:12
M04 9:50
Total 4.01M @ 9:21
Week18 Session Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 (from week 16) | 4.01 | 9:21
Recovery 6M @ 9:15 to 9:30 | |
7M with 2M PMP 7:55 | |
Recovery 5M @ 9:15 to 9:30 (skipping strides) | |
Recovery 4M @ 9:15 to 9:30 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
75 / 74 / 07 / 00 / 04 | 4.01 / 160.07 / 741.32
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Recovery 6 Miles
Oops seems like somewhere along the line I've miscounted the overall number of sessions in the titles of these posts, this should be session 83 not 82. The table count below though is correct and that's the important one. Anyway - more early morning sunshine today making it easier to get up and out. 6 miles over to Phoenix and back. Lots of runners enjoying the sun. Bit concerned about the legs this morning, they felt very very stiff and heavy. Better now than Monday but all the same I'd hoped they'd be fresher. Achilles pinging during run but its been fine for the rest of the day.
Just ticking the last few boxes now. None of today's miles were within my targeted recovery pace range.
M01 10:06 (!)
M02 9:35
M03 8:53
M04 8:51
M05 8:55
M06 9:32
Total 6.02M @ 9:19
Week18 Session Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 (from week 16) | 4.01 | 9:21
Recovery 6M @ 9:15 to 9:30 | 6.02 | 9:19
7M with 2M PMP 7:55 | |
Recovery 5M @ 9:15 to 9:30 (skipping strides) | |
Recovery 4M @ 9:15 to 9:30 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
76 / 75 / 07 / 00 / 03 | 10.03 / 166.09 / 747.34
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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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Brilliant! Well done fella, you deserved to get that monkey off your back. And on a day like today too, fair play. An injury free training spell and you'll beat 3:30 next time.0
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