2012 4 Races for 4 PBs

outforarun

Recovery 5 Miles

Leisurely lunchtime recovery run through Phoenix. In Islandbridge Gate, clockwise to Acres Road, down Chesterfield and back out Islandbridge Gate.
Not a lot to report. Legs felt ok, maybe a little heavier than I'd have liked, I'm blaming yesterday's rest day. I'm thinking of moving up to 6 days a week for the second half of the year, maybe. The 6th day would be really easy, maybe just a 2 or 3 miler on a Friday, just to keep the legs moving.

I'm hoping they feel less heavy in the morning for 16K of PMP. I'm also hoping the wind that is picking up outside as I type will be gone come morning.

M01 10:00
M02 09:12
M03 08:59
M04 09:04
M05 09:21

Total 5.11M @ 9:20

P&D55 Week 5 Session Targets|Actual Distance|Actual Pace
14K with 8K at 4:10 to 4:15 | 14.02K [8.71M]| LT section 4:14 [6:48]
Recovery 5M @ 9:20 to 10:00 | 5.05 | 9:30
General Aerobic 10M @ 9:00 to 9:15 | 10.05 | 9:04
Recovery 5M @ 9:20 to 10:00 | 5.11 | 9:20
PMP 26K with 16K @ 4:43 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
22 / 22 / 00 / 00 / 64 | 28.92 / 89.72 / 225.98

tang1

I'm far from an expert, but is there any point just running 2-3 miles just to run 6 days out of 7? Is that not just junk miles and a rest day would be more beneficial to you? As i stated i'm open to correction on this but dont see the point myself when you seem to be ticking all the boxes already. Great training by the way.

outforarun

tang1 wrote: »

I'm far from an expert, but is there any point just running 2-3 miles just to run 6 days out of 7? Is that not just junk miles and a rest day would be more beneficial to you? As i stated i'm open to correction on this but dont see the point myself when you seem to be ticking all the boxes already. Great training by the way.

thanks. I'm also far from an expert, just notice that often I feel heavy and stiff after a rest day, rarely feel like that after a recovery day. (if I move up to 6 days it'll only be after I've completed P&D)

tang1

We all know our bodies best i suppose, i'd love to run 6 days a week BTW.

AuldManKing

Mr Tang knows his stuff. He's a new 'old timer' here

tang1

AuldManKing wrote: »

Mr Tang knows his stuff. He's a new 'old timer' here

If i'm running half anywhere near as good as you when i eventually reach your current age i'll be one happy man A.

AuldManKing

Thanks.........I think.

outforarun

26K with 16K @ PMP

Sunday morning and the gusts of wind outside were unreal. This run was always going to be tough, but the challenge had just been cranked up a few notches. Bring it on.

Base layer, t-shirt and light jacket, put on gloves though I think glove-season is coming to an end. Was running this on empty. Two anticlockwise laps of the Park would form the bulk of this run. Started running just before 9:00.

So a 10K warm-up first. Held pace at 5:17 min/km [8:30] for most of this. The wind on the exposed section of the North Road was just ridiculous. Leaned into it as it tried to push me back down to the zoo, couldn’t hear a thing other than the wind howling and the rain it carried pelting against my jacket. All the time I’m thinking how am I going to hold PMP pace into this on my second lap.

Relief from the wind once I turn off Ordnance Road. Some deer bounding up from the Glen just metres ahead of me, they also don’t look to happy in this morning’s conditions. Less runners out than usual. I’m anxious as the 10K mark approaches, not quite sure what to expect. I hit lap on the Garmin near the top of the hill after Chapelizod Gate. Fingers-crossed.

The initial increase in pace is pretty effortless. I quickly settle into 4:41 [7:32] pace. As I work my way round the S-bends and down Military Road the pace increases and hits 4:38 [7:27]. I’m not too concerned, I know that the ascent up to the Park Gate Roundabout will get me back on track. Sure enough as I start into my second lap the pace is spot on PMP at 4:43 [7:35]. Now I get nervous that I’ll slow down too much and so push the pace again, thinking I’ll need to bank a little time before tackling the North Road Wind. By the time I’m passing the Ashtown Gate I’m travelling at 4:39 [7:29]. Head down, grimace on my face and push into the wind. Mercifully it’s not as strong on this lap as it had been on the first lap. Still hard work though and pace has dropped to 4:41 [7:32] when I head up toward Castleknock Gate.

I think I’ve overestimated the difficulty of this run and I spend the first 8K or so of PMP worrying if I’ll be able to hold the pace and worrying that I’ll hit a mini-wall. As I head down the Glen Road for the second time I realise that I will be able to hold pace and that I probably won’t hit any mini-walls. Finally I relax a little and just start focusing on the current KM. Pace shows either 4:40 [7:31] or 4:41 [7:32], depending on hills and wind. Is this easy? No. Is it very difficult? No.

I head out Park Gate, cross the river and I head up the Luas track after Heuston. I notice my breathing for the first time on this short but steep ascent into the wind. Continue up the road to the Hilton before turning back for home. And that’s it, done.

Could I have continued at 4:41 pace for another 10 miles? The answer is no. I guess if the answer was yes then I should be running a Spring marathon and not a Summer marathon. It’s still only February, I have another 13 weeks of P&D to complete plus one buffer week. Plenty of time for improvement. Could I have run another 10 miles while allowing the overall average pace to settle at say 4:55 or even 5:00. I’m not so quick to say no to this question. This is the biggest positive I take from yesterday’s run. That would be a sub 3:30 right there. Oh and no coughing worth writing about.

Legs feel good today and looking forward to this step-back week.

10.03K @ 5:17 [6.23M @ 8:31]
16.02K @ 4:41 [9.95M @ 7:33]
Total 26.05K @ 4:55 [16.19M @ 7:55]

Post run weigh-in 71.70KG

P&D55 Week 5 Session Targets|Actual Distance|Actual Pace
14K with 8K at 4:10 to 4:15 | 14.02K [8.71M]| LT section 4:14 [6:48]
Recovery 5M @ 9:20 to 10:00 | 5.05 | 9:30
General Aerobic 10M @ 9:00 to 9:15 | 10.05 | 9:04
Recovery 5M @ 9:20 to 10:00 | 5.11 | 9:20
PMP 26K with 16K @ 4:43 | 26.05 | 4:55 [7:55] with 16.02K @ 4:41 [7:33]


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
23 / 23 / 00 / 00 / 63 | 45.11 / 105.91 / 242.17

AuldManKing

16k @ MP at this stage is fantastic - great work.

I've started running on the outside of the park (outside the North Road side) as the wall there gives good shelter from the wind. Its only for a couple of miles, but helps when you're doing the MP stuff.

statss

AuldManKing wrote: »

16k @ MP at this stage is fantastic - great work.

I've started running on the outside of the park (outside the North Road side) as the wall there gives good shelter from the wind. Its only for a couple of miles, but helps when you're doing the MP stuff.

good tip, must try that, really despise the North Road

outforarun

AuldManKing wrote: »

16k @ MP at this stage is fantastic - great work.

I've started running on the outside of the park (outside the North Road side) as the wall there gives good shelter from the wind. Its only for a couple of miles, but helps when you're doing the MP stuff.

Out at Blackhorse Avenue Gate, back in at Castleknock Gate. So simple. Thanks for that.

AuldManKing

outforarun wrote: »

Out at Blackhorse Avenue Gate, back in at Castleknock Gate. So simple. Thanks for that.

I actually go all the way down to Cabra, along the Barracks and come out at NCR and back in park gate street.

outforarun

General Aerobic 13K with 10 x 100m Strides

Had to drag myself out the door early this morning for this one, this despite getting a good 6/7 hours sleep. At least the rain had stopped and the wind had gone from gale force to just very strong. Once again I’d set this up as an interval session on the Garmin, and once again I forgot to switch to intervals when I started running. Saved my run after 4K and then started an interval session.

In total I do 4 laps around Kilmainham Lane, Sir John’s Road West and Military Road before starting the 10 x 100m strides on the double cycle path along Inchicore Road. Find it hard sometimes to judge a speed that’s a little faster than 5K pace. But in the main I try focus on maintaining what I think is good form for each of the 100ms; although I suspect holding your Garmin to your ear to hear the beeps above the wind is probably not good form.

Legs felt good during and after the strides. Finish up with a GA pace cool-down home. As I’m about to turn the key in the door I realise I’ve miscalculate how much I’ve left to run to bring up 13K. It’s not too late so I run 80 odd meters up the road and back to hit target distance :rolleyes:

8.81K @ 5:41 [5.49M @ 9:09]
10 x 100m strides (average stride pace 3:32[5:41])
1.67K @ 5:49 [1.04M @ 9:22]

Total 13.09K @ 5:29 [8.13M @ 8:49]

P&D55 Week 6 Session Targets|Actual Distance|Actual Pace
General Aerobic 13K at 5:36 to 5:45 with 10 x 100m strides | 13.09K [8.13M]| 5:29 [8:49] with average stride 3:32 [5:41]
Recovery 5M @ 9:20 to 10:00 | |
General Aerobic 8M @ 9:00 to 9:15 | |
Recovery 4M @ 9:20 to 10:00 | |
MLR 12M @ 8:25 to 8:40 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
24 / 24 / 00 / 00 / 62 | 8.13 / 114.04 / 250.30

outforarun

Recovery 5 Miles

I’m feeling tired this days. Step-back week is very welcome. For the second morning in a row it took a fair bit of effort to get up and out. Risked not wearing gloves today, hands were fine, it’s actually not that cold out once you get going. I just repeated yesterday’s 4 loops around Kilmainham Lane, Sir John’s Road West and Military Road. Had no problems keeping the pace slow. Finishing up and it’s certainly more bright than dark at 7:00am now. Next run is after work tomorrow evening – happy days not having to get up early.

M01 9:57
M02 9:23
M03 9:32
M04 9:15
M05 9:04

Total 5.10M @ 9:26

P&D55 Week 6 Session Targets|Actual Distance|Actual Pace
General Aerobic 13K at 5:36 to 5:45 with 10 x 100m strides | 13.09K [8.13M]| 5:29 [8:49] with average stride 3:32 [5:41]
Recovery 5M @ 9:20 to 10:00 | 5.10 | 9:26
General Aerobic 8M @ 9:00 to 9:15 | |
Recovery 4M @ 9:20 to 10:00 | |
MLR 12M @ 8:25 to 8:40 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
25 / 25 / 00 / 00 / 61 | 13.23 / 119.14 / 255.40

outforarun

outforarun wrote: »

Next run is after work tomorrow evening – happy days not having to get up early.

I'm so :mad: with myself. Looking forward to my run all day. Then go to put on gear and realise I haven't packed any shorts!!!

Means I have to go to bed early tonight, have to be on the road around 5:30 tomorrow morning, and means I'll be wrecked Friday night.

:mad::mad::mad:

outforarun

Really not happy getting up at 5:15 this morning for this one. My own fault. Stop grumbling and run. On the road shortly after 5:30. Decided that the 8 mile route that would feel the shortest would be 2 laps round Inchicore – SCR – Heuston, plus 1 lap round HSQ. Decided to check pace only at the end of each lap.

Bit chilly out this morning. On the first lap along Emmet Road I was literally gritted by a passing ‘grit-truck’. I didn’t think the roads were that icy. Finish lap one, I suspected average pace would be slower than GA pace and I was correct, 9:23 was showing. I didn’t adjust pace though as I knew the first mile or two were run at wake-up pace and that current pace was probably quicker. Blue on the horizon for lap 2. Surprised to find myself enjoying this run. Average pace at the end of lap 2 has increased to 9:10, perfect. Just one small lap along Kilmainham Lane, Sir John’s Road West and Military Road and I’m done. Final average pace is 9:08.

M01 10:04
M02 09:08
M03 08:56
M04 09:13
M05 08:49
M06 08:57
M07 09:02
M08 09:00

Total 8.04M @ 9:08

P&D55 Week 6 Session Targets|Actual Distance|Actual Pace
General Aerobic 13K at 5:36 to 5:45 with 10 x 100m strides | 13.09K [8.13M]| 5:29 [8:49] with average stride 3:32 [5:41]
Recovery 5M @ 9:20 to 10:00 | 5.10 | 9:26
General Aerobic 8M @ 9:00 to 9:15 | 8.04 | 9:08
Recovery 4M @ 9:20 to 10:00 | |
MLR 12M @ 8:25 to 8:40 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
26 / 26 / 00 / 00 / 60 | 21.27 / 127.18 / 263.44

outforarun

Recovery 4 Miles

I could have got away with just a t-shirt on top Saturday, nicest weather of the year so far I think. Four leisurely IMMA laps. Legs feeling good. These 4 mile recovery sessions on Saturday afternoons are little gems of runs.

Was playing with little outforarun later and slightly twisted my right knee. Thought nothing of it initially but it started to bother me later in the day, hurts if I rise out of a squat. Fingers-crossed it’ll pass in a hurry.

M01 9:22
M02 9:22
M03 9:16
M04 9:22

Total 4.06 @ 9:21

P&D55 Week 6 Session Targets|Actual Distance|Actual Pace
General Aerobic 13K at 5:36 to 5:45 with 10 x 100m strides | 13.09K [8.13M]| 5:29 [8:49] with average stride 3:32 [5:41]
Recovery 5M @ 9:20 to 10:00 | 5.10 | 9:26
General Aerobic 8M @ 9:00 to 9:15 | 8.04 | 9:08
Recovery 4M @ 9:20 to 10:00 | 4.06 | 9:21
MLR 12M @ 8:25 to 8:40 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
27 / 27 / 00 / 00 / 59 | 25.33 / 4.06 / 267.50

outforarun

Knee felt better on Sunday morning. I had thought about wearing a knee support but decided against it in the end. Headed out just before 8:30 on an overcast Sunday morning for this.

Headed from Kilmainham to Chapelizod via Ballyfermot Road. Started out too fast but as always the run from Chapelizod Gate up the Upper Glen Road and then up Tower Road had me back on track pace wise. Tipped along mostly at the faster end of target pace for the rest of the run, feeling very comfortable. A tiny bit of feedback from the knee on mile 2 but otherwise it was fine.

I’m retiring my Nimbus 15 after this run. I clocked up an impressive 620 miles on these since last October and to be honest they don’t feel like they need to be changed yet. While my favourite remains the Nimbus 13, the 15s I think win in terms of longevity.

So Mesocycle 1 is completed. It was interrupted by one week of flu, but aside from that all boxes were ticked. All sessions completed and completed on target. Toughest session? Probably the last LT session where 4:14 pace [6:48] felt really difficult to maintain over 8K. I’m hoping this was due to the early hour of the morning and to the fact that I was still coughing and hacking after the flu. Key session was last Sunday’s 26K with 16K at PMP. I completed it on target, but didn’t feel as fresh as I’d have liked. 42K at PMP still seems a long way away.

Week 7 was where I broke down last year so I need to thread carefully now as Mesocycle 2 gets underway. Not at all looking forward to tomorrow morning’s 16K with 8K at LT.

M01 8:25
M02 8:06
M03 8:36
M04 8:25
M05 8:44
M06 8:15
M07 8:28
M08 8:17
M09 8:19
M10 8:24
M11 8:31
M12 8:32

Total 12.19 @ 8:26

Weigh-in Summary:

After Week 01 73.1kg
After Week 02 72.7kg
After Week 03 73.3kg
After Week 04 72.5kg
After Week 05 71.7kg
After Week 06 71.5kg

P&D55 Week 6 Session Targets|Actual Distance|Actual Pace
General Aerobic 13K at 5:36 to 5:45 with 10 x 100m strides | 13.09K [8.13M]| 5:29 [8:49] with average stride 3:32 [5:41]
Recovery 5M @ 9:20 to 10:00 | 5.10 | 9:26
General Aerobic 8M @ 9:00 to 9:15 | 8.04 | 9:08
Recovery 4M @ 9:20 to 10:00 | 4.06 | 9:21
MLR 12M @ 8:25 to 8:40 | 12.19 | 8:26


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
28 / 28 / 00 / 00 / 58 | 37.52 / 16.25 / 279.69

outforarun

16K with 8K at LT

Started the new mesocycle with a new pair of Nimbus-13 this morning. Inserted new support insoles in place of the Asics insoles. Stepped outside braced for chilly weather, it wasn’t too cold, a little nippy. I was just happy it was dry and not windy. On the road at 5:35. I’d been dreading this one. I was thinking ‘you’re only as good as your last LT session’ and I don’t remember my last one very fondly.

I warm-up along the Chapelizod Road, running as far as the Mullingar House and then back to the Chapelizod Gate to start the LT section. It’s just before 6:00am so the time of day is comparable to last time out. Start out way too fast at 3:51 min/km [6:12 min/mile] and so start applying brakes dropping slowing down to 4:07 [6:38] pace. Feels ok. Despite efforts to slow down a little further I find I’m settling on this pace. I reckon that should be ok because when I turn back toward Chapelizod at the Islandbridge Gate I’ll be running slightly uphill and into a light breeze and that should bring me back on track. As I turn the pace is showing at 4:07 [6:38].

I don’t push any harder on the second length. As predicted, the incline and breeze make this tougher and I decide not to check the Garmin until I’m back at the Chapelizod Gate. I reckon if the river is flowing against me I must be right to think this stretch is slightly uphill. I’m surprised to see average pace reading 4:09 [6:41] as I make my second u-turn. I’m still travelling faster (just) than target LT pace. It doesn’t feel as hard as last time out. Already I’m deciding that it was the remnants of flu that were working against me two weeks ago.

The third length feels good, I’ve a nice rhythm going, lungs are good, legs are good. And the pace is increasing. Again I decide not to apply the brakes and let the fourth length slow me down. I u-turn at Islandbridge Gate with average pace showing 4:06 [6:36].

Starts to feel like harder work now, but I’ve no doubts I’m going to hit target. Tell myself that after this length I’ll have broken the back of the week’s running. At the final u-turn pace is 4:08 [6:39]. Ok final length (well around two-thirds of a length) are all about gentle deceleration. Last time out I was desperate for the 8K to finish, this time I’m watching the Garmin waiting for pace to drop to 4:10 [6:42]. I complete 8.06K at 4:10 pace.

Delighted with this run. I had worried that I was losing speed after my last LT, but now it seems it was the flu that was holding me back. This morning I could have gone for 10K, maybe more at LT pace if needed. Final LT time for 5.01 miles is only around 20 seconds slower than my 5 mile PB from last June – have to be happy with that, especially starting the LT before 6:00am.

Good start to mesocycle 2.

4.02K @ 5:25 [2.50M @ 8:44]
8.06K @ 4:10 [5.01M @ 6:42]
4.01K @ 5:15 [2.49M @ 8:28]

P&D55 Week 7 Session Targets|Actual Distance|Actual Pace
16K with 8K at LT 4:10 to 4:15 | 16.09 [10.00M]| 4:45 [7:39] with 8.06K @ 4:10 [6:42]
Recovery 4M @ 9:20 to 10:00 | |
MLR 11M @ 8:25 to 8:40 | |
General Aerobic 11K (with 8x100m strides) @ 5:36 to 5:45 | |
LSR 18M @ 8:30 to 8:45 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
29 / 29 / 00 / 00 / 57 | 10.00 / 26.25 / 289.69

outforarun

Recovery 4 Miles

Worked from home yesterday so made this one a lunchtime run. Felt really cold when I stepped outside. Legs could definitely feel the effort from Tuesday’s LT session and felt very stiff for the first mile or so. Decided to run to Islandbridge Gate and then along my LT stretch as far as Chapelizod Gate, just to check it out in daylight. Entered the Park at Chapelizod and headed back to Islandbridge via the S-bends. I had to really work at keeping the pace down for this.

I won’t be able to run the 11 mile MSR today and will be running it tomorrow evening instead. This is the 11 miler than injured my left hip/glute last year. I’ll be on the look-out for niggles.

M01 9:17
M02 9:09
M03 9:20
M04 9:33

Total 4.14 @ 9:21

P&D55 Week 7 Session Targets|Actual Distance|Actual Pace
16K with 8K at LT 4:10 to 4:15 | 16.09 [10.00M]| 4:45 [7:39] with 8.06K @ 4:10 [6:42]
Recovery 4M @ 9:20 to 10:00 | 4.14 | 9:21
MLR 11M @ 8:25 to 8:40 | |
General Aerobic 11K (with 8x100m strides) @ 5:36 to 5:45 | |
LSR 18M @ 8:30 to 8:45 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
30 / 30 / 00 / 00 / 56 | 14.14 / 30.39 / 293.83

outforarun

MLR 11 Miles

I enjoyed this one. A mate was up from Cork and he accompanied me (on his bike) for the first 9 miles. This was done after work Friday at 18:00 when it was still bright out. The conversation helped the miles tick past faster. The route mostly followed my standard 10 mile after work route, taking in the canal, Rialto, Inchicore, Chapelizod. Pace stayed in the low 8:3Xs while running with my mate, as soon as he left, the pace crept up without any noticeable increase in effort. Ran a sub 8:00 mile 10, oops. Right knee gave a few tweaks early in the run but apart from that the legs felt good. So session 31 this year went much better than session 31 last year.

M01 8:27
M02 8:03
M03 8:41
M04 8:56
M05 8:41
M06 8:37
M07 8:20 (300 miles for the year)
M08 8:37
M09 8:12
M10 7:52
M11 8:07

Total 11.03 @ 8:25

P&D55 Week 7 Session Targets|Actual Distance|Actual Pace
16K with 8K at LT 4:10 to 4:15 | 16.09 [10.00M]| 4:45 [7:39] with 8.06K @ 4:10 [6:42]
Recovery 4M @ 9:20 to 10:00 | 4.14 | 9:21
MLR 11M @ 8:25 to 8:40 | 11.03 | 8:25
General Aerobic 11K (with 8x100m strides) @ 5:36 to 5:45 | |
LSR 18M @ 8:30 to 8:45 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
31 / 31 / 00 / 00 / 55 | 25.17 / 41.42 / 304.86

outforarun

General Aerobic 11K with 8x100m Strides

Headed over to Phoenix at lunchtime. In at Islandbridge Gate and headed for the 15 Acres playing fields via the S-bends. Bit windy at times. Legs feeling a little stiff at general aerobic pace. Had the 8x100m strides set up as an interval session on the Garmin and used the lower path of the 15 acres the one that goes from the bottom of Acres Road to the Fort.

I ran the strides at what felt like the same effort as usual, ensuring I ran a little faster than 5K pace. Checking splits afterwards I realised that I'd run these much faster than usual, at an average stride pace of 3:16 min/km [5:15 min/mile]. I guess this is the difference between running at lunchtime versus running at 6:XX am in the morning. Either way I wasn't happy to see I'd run that fast for the strides and will aim to keep the speed down next time out.

Longest run of 2014 tomorrow morning, 18 miles probably round Phoenix.

6.51K @ 5:36 [4.05M @ 9:01]
8x100m strides @ 3:16 [5:15]
2.43K @ 5:33 [1.51M @ 8:56]

Total 11.03K @ 5:22

P&D55 Week 7 Session Targets|Actual Distance|Actual Pace
16K with 8K at LT 4:10 to 4:15 | 16.09 [10.00M]| 4:45 [7:39] with 8.06K @ 4:10 [6:42]
Recovery 4M @ 9:20 to 10:00 | 4.14 | 9:21
MLR 11M @ 8:25 to 8:40 | 11.03 | 8:25
General Aerobic 11K (with 8x100m strides) @ 5:36 to 5:45 | 11.03K | 5:22
LSR 18M @ 8:30 to 8:45 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
32 / 32 / 00 / 00 / 54 | 32.02 / 48.27 / 311.71

outforarun

LSR 18 Miles

Delighted to wake up to blue sky and warm(ish) sunshine. By the time I managed to get up and ready to run it had mostly clouded over, but I was optimistic that the sun would make a reappearance at some point over the next couple of hours. Wore a Skins sleeveless base layer and over that a t-shirt. Short sleeves for the first time in I don’t know how long. Bottle of water in hand, ready to go. First proper LSR of the plan. Had a banana before leaving.

I make up the route as I go. I head for Chapelizod Gate via Inchicore and Chapelizod. That’s around 2.5 miles. I’m surprised to find myself travelling almost immediately at the faster end of target pace. Decide to try a lap of the top half of the Park, so from Chapelizod Gate up Acres Road to the Phoenix, then onto North Road, down Ordnance and right toward Knockmaroon Gate, through the Furry Glen and then back down to Chapelizod Gate. I’m happy to discover that this lap measures more or less 4.5 miles. So two more of these laps and a run along Chapelizod Road home should bring up 18 miles neatly.

Lap 1 was fine. I kept tipping along at the faster end of LSR pace and it really didn’t feel that fast at all. I’d make an effort to slow down but as soon as I’d lose concentration the pace would creep up again. I’d forgotten that the City Series 10K was on this morning and realised on lap 1 that my route covered quite a bit of the course.

The start of lap 2 saw the sun make a re-appearance and it was very welcome; long time since the arms have been warmed by the sun, the sunny ascent up Acres Road was the highlight of this run, gorgeous. The sunny spell lasted around 15 minutes then the clouds came back. On lap 2 as well I started getting some feedback from right groin. A few twinges. Reminded myself to slow down but didn’t really succeed in doing so.

On lap 3 i started to feel a little tired, nothing dramatic, just not feeling as spritely as on the first two laps. The right of groin continued to twinge a bit. Going through the Furry Glen for the third time I was overtaking stragglers from the 10K. I unconsciously sped up a little while doing this as mile 16 was the fastest of the day. Out at Chapelizod Gate and followed the main road home.

Overall average pace was 8:31.

Happy enough with how the legs responded to this first LSR but I’m less happy with my discipline. Checking the mile splits I see that 9 miles were run faster than the fast end of target pace. I needed to slow down a lot on the last mile to come home on target. In some ways this run was more like a 17 mile MLR + 1 mile GA, instead of an 18 mile LSR. Hopefully the groin is ok. Legs felt tired enough yesterday afternoon and I still feel the effort today. I remember saying that I need to tread carefully on week 7 yet looking back through the week I was running everything right at the high end of target pace or faster. Next Sunday’s LSR I’ll aim to keep 8:40 showing on the Garmin rather than 8:30.

Post LSR weigh-in 70.95Kg

M01 8:41
M02 8:17
M03 8:40
M04 8:14
M05 8:17
M06 8:27
M07 8:40
M08 8:56
M09 8:31
M10 8:22
M11 8:23
M12 8:33
M13 8:32
M14 8:29
M15 8:26
M16 8:02 (!)
M17 8:40
M18 9:02

Total 18.10M @ 8:31

P&D55 Week 7 Session Targets|Actual Distance|Actual Pace
16K with 8K at LT 4:10 to 4:15 | 16.09 [10.00M]| 4:45 [7:39] with 8.06K @ 4:10 [6:42]
Recovery 4M @ 9:20 to 10:00 | 4.14 | 9:21
MLR 11M @ 8:25 to 8:40 | 11.03 | 8:25
General Aerobic 11K (with 8x100m strides) @ 5:36 to 5:45 | 11.03K | 5:22
LSR 18M @ 8:30 to 8:45 | 18.10 | 8:31


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
33 / 33 / 00 / 00 / 53 | 50.12 / 66.37 / 329.81

outforarun

Recovery 7 Miles with 6x100m Strides

Out into a dark foggy and chilly morning to start week 8. This week I want to slow down a little and aim for the middle or slower end of target paces. I have a slight ache in the right glute since the weekend and I don’t want to make it any worse. Plus this is a 54 mile week on top of a 50 mile week, I haven’t hit 50 miles in a running week since I guess this time last year, so caution is the motto.

3 laps of my shortest loop. Really leisurely pace, felt good, nice cadence, legs not complaining. Cold hands for the first couple of laps. Then it’s time for 6 sets of strides. I don’t ever check pace on the Garmin when doing strides, I only review the pace afterwards. I ran at a pace slower than last Saturday and made an effort to concentrate on form (not 100% sure what constitutes good form) trying to keep strides fluid, head up.

I check afterwards and see that I did run slower than Saturday, average stride pace was 3:32 min/km [5:41 min/mile], could probably have run a little slower, objective is to keep them a little under 5K pace 3:45 [6:02]. I’m not going to worry too much, the effort felt about right.

Not relishing tomorrow’s early rise for 12 miles. Hope that the Milan game doesn’t go to extra-time tonight.

6.75K @ 5:54 [4.19M @ 9:30]
6x100m strides (average stride 3:32 [5:41])
2.72K @ 5:54 [1.69M @ 9:30]

Total 11.03K @ 5:42 [6.86M @ 9:10]

P&D55 Week 8 Session Targets|Actual Distance|Actual Pace
Recovery 11K @ 5:48 to 6:13 with 6x100m strides | 11.03 [6.86M]| 5:42 [9:10] average stride 3:32 [5:41]
MLR 12M @ 8:25 to 8:40 | |
LT 16K with 10K at 4:10 to 4:15 | |
Recovery 5M @ 9:20 to 10:00 | |
LSR 20M @ 8:30 to 8:45 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
34 / 34 / 00 / 00 / 52 | 6.86 / 73.23 / 336.67

outforarun

MLR 12 Miles

What was I saying about caution and running the slower end of target pace?

Two Guinness and a whiskey last night watching Milan bow out of Europe.

Got out a little later than planned this morning at 5:18, so I knew I’d be late if I ran at the slower end of target pace (it’s a tight morning schedule – every minute counts).

Four laps of my three mile loop is the plan. Kilmainham Lane – Inchicore Road – turn onto Emmet Road by the Black Lion – run straight until the Luas tracks – down to Heuston – up Military Road and back onto Kilmainham Lane. Gloves were back on for this one, it was frosty out there.

This was one of those dark to light runs. I could track the dawn each time I turned onto Emmet Road and headed eastwards: lap 1 – night sky – lap 2 blue glow – lap 3 half the sky is bright – lap 4 full bright sky.

I set out briskly, assuming that brisk in the morning would correspond with MLR pace. I checked the Garmin at the end of lap 1 and see 8:18 pace showing, a little too brisk then. I ease up for the second lap. Bottle hand is numbing nicely despite the gloves. I start daydreaming and when I check pace again I see 8:15. I give myself a telling off and make a concerted effort to slow down. The end of lap 2 average pace has dropped to 8:22. I keep easing off for the third lap. Right hamstring feels a little stiff. Any little niggles I have lately seem to be on the right side: knee, glute, groin, hamstring. I finally succeed in getting on target by the end of lap 3, average pace now showing at 8:29. Final lap – I’m watching the clock now I have to be out of the shower by 7:15. So the pace picks up again. I finish with average pace of 8:26. Right hand was frozen and stung painfully in shower.

Fast end of target range once again, with 6 miles run faster than target pace, and one mile dipping under 8:00 pace. Weeks 7 and 8 are pretty tough, the legs do feel tired during the day. I missed these weeks last year and I think they were key weeks to have missed.

Won’t be running now until Friday evening. So that’s two glorious ‘lie-ins’ to look forward to. Plus we’ve family staying over so for a while all early runs can start around an hour later.

M01 8:51
M02 8:06
M03 7:56
M04 8:14
M05 8:21
M06 8:43
M07 8:48
M08 8:33
M09 8:41
M10 8:38
M11 8:13
M12 8:09

Total 12.06M @ 8:26

P&D55 Week 8 Session Targets|Actual Distance|Actual Pace
Recovery 11K @ 5:48 to 6:13 with 6x100m strides | 11.03 [6.86M]| 5:42 [9:10] average stride 3:32 [5:41]
MLR 12M @ 8:25 to 8:40 | 12.06 | 8:26
LT 16K with 10K at 4:10 to 4:15 | |
Recovery 5M @ 9:20 to 10:00 | |
LSR 20M @ 8:30 to 8:45 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
35 / 35 / 00 / 00 / 51 | 18.92 / 85.29 / 348.73

outforarun

16K with 10K @ LT

Hmmmm

Ran this one after work today. Light rucksack on my back, just 2kg. Legs didn't feel great as I ran through town. I'm becoming more and more convinced that rest days serve mostly to seize up my muscles and that a short recovery jog would be more beneficial. Legs felt heavy and stiff and I wasn't relishing the prospect of a fast 10K.

Not a breeze to be felt until I arrived at Conyngham Road, then out of nowhere a significant headwind starts blowing against me. Get to Islandbridge Gate and hit the lap button.

Wind and incline on the first length to Chapelizod Gate. Average pace is 4:14 [6:49] but the effort was pretty high. Turning back toward town and the difference was dramatic - wind at my back, gravity assisting, the same effort sees average pace quickly move from 4:14 to 4:12 to 4:08 [6:39]. I don't apply brakes and just decide to bank. One u-turn later and it's back into the wind. The session feels more like an interval session, out-of-town as interval, toward-town as recovery. Back at Chapelizod Gate average pace is back to 4:12 [6:46]. Another 'recovery' length to Islandbridge, average pace 4:10 [6:42].

About 3K remaining and I'm managing ok, breathing is ok, legs are tired for sure but overall I'm holding pace and feel in control. Then out of the blue a sharpish twinge from inside of left knee. I can't tell if it's the top of the calf or the bottom of the hamstring. Maybe neither. I immediately ease off the effort and leave the average pace drop back to 4:15 [6:50]. Consider stopping but decide to wait until I'm running back toward town to see if that makes any difference. I can feel an ache/pull on inside of knee, but not so sharp any more. I keep running ready to stop if it gets any worse or if it twinges sharply again. It doesn't twinge again. I complete the LT section at 4:14 [6:50] pace covering 10K in 42:28. I'm not happy though. I know the wise thing to do was to have stopped but I'm so muleheadedly obsessed with hitting all sessions on target that I persevered.

As I type there is a dull ache from the inside of knee. Not very sore but definitely the first significant upset of 2014. I've checked the schedule and mercifully there is no more fast running until a set of 6x100m strides next Saturday. I'll see how tomorrow's recovery goes. If it goes ok then I will set out on Sundays 20 miler, but be prepared to bail if it starts to act up. If I bail or don't run on Sunday I'll call up my second (and final) buffer week and run (touchwood) the 20 miler Sunday week.

Weeks 7 and 8 of this schedule are not easy and I've done myself few favours by running at and beyond the fast edge of target pace of late. Very happy though that I factored in 2 buffer weeks ahead of this schedule.

04.54K @ 5:34 [2.82M @ 8:58]
10.02K @ 4:14 [6.22M @ 6:50]
01.59K @ 5:32 [0.99M @ 8:54]

Total 16.15K @ 4:44 [10.03M @ 7:38]

P&D55 Week 8 Session Targets|Actual Distance|Actual Pace
Recovery 11K @ 5:48 to 6:13 with 6x100m strides | 11.03 [6.86M]| 5:42 [9:10] average stride 3:32 [5:41]
MLR 12M @ 8:25 to 8:40 | 12.06 | 8:26
LT 16K with 10K at 4:10 to 4:15 | 16.15K | 4:44 [7:38] with 10.03K @ 4:14 [6:50]
Recovery 5M @ 9:20 to 10:00 | |
LSR 20M @ 8:30 to 8:45 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
36 / 36 / 00 / 00 / 50 | 28.95 / 95.32 / 358.76

outforarun

Hi Neilc. If you're reading; I'm just curious to know how you've navigated mesocycle 2? Any issues? Personally I've found the jump in mileage and extra speedwork is pretty demanding. Mesocycle 1 was just a warm-up.

AuldManKing

Make sure you ice the knee after the recovery run today, even for a dull ache.

If you are doing the LSR, do it slower, plenty of time to do faster stuff.

tang1

AuldManKing wrote: »

Make sure you ice the knee after the recovery run today, even for a dull ache.

If you are doing the LSR, do it slower, plenty of time to do faster stuff.

+1 to that.

outforarun

AuldManKing wrote: »

Make sure you ice the knee after the recovery run today, even for a dull ache.

If you are doing the LSR, do it slower, plenty of time to do faster stuff.

Thanks. Iced yesterday as instructed. Feels much better today. Because I can, I've decided to attempt the LSR Monday morning instead of Sunday morning, an extra 24 hours recovery should help.