2012 4 Races for 4 PBs

yaboya1

Well done on the sub 40.
I would fancy you to go sub 39 next time out, especially based on your time trials during marathon training. Don't think conditions were perfect for running today. I could feel the warmth of the sun half an hour before we started.

menoscemo

outforarun wrote: »

I don't. Within seconds menoscemo is alongside me. We congratulate each other on a race well run. We both agree that it was fairly tough going and we're both happy to have toughed it out.

Great race and report but I was almost definitely in bed nursing a hangover when you crossed the line today

outforarun

menoscemo wrote: »

Great race and report but I was almost definitely in bed nursing a hangover when you crossed the line today

:o:o

Well that explains why I couldn't for the life of me remember spotting Tom_Joad today. I was feeling really guilty because over on his log he clearly remembered who I was.

:o:o:

(I did think you looked different from your photos)

tang1

Very well done on the sub 40, much deserved.

Tom Joad

Great report - not sure how to react to being mistaken for Meno!! :eek:

I had forgotten about you hitting the car mirror - was right behind you and did laugh - I know that's probably wrong

outforarun

Tom Joad wrote: »

Great report - not sure how to react to being mistaken for Meno!! :eek:

I had forgotten about you hitting the car mirror - was right behind you and did laugh - I know that's probably wrong

I did wonder how I hadn't picked up on meno being a GAA mod :rolleyes:
And when I read your report I was wondering well why didn't you come over to meno and myself at the finish line?

Tom Joad

outforarun wrote: »

I did wonder how I hadn't picked up on meno being a GAA mod :rolleyes:
And when I read your report I was wondering well why didn't you come over to meno and myself at the finish line?

If i could run like meno I'd be happy out!!

Have you settled on a 5k to blast yet?

Duanington

great stuff outforarun, congratulations !

outforarun

Tom Joad wrote: »

Have you settled on a 5k to blast yet?

Not yet. But the smart money is on a Saint Annes Park Run. I'm curious to see how Park Run works and I'd like a flat course as I'd probably target sub 19:00.

outforarun

Duanington wrote: »

great stuff outforarun, congratulations !

Thanks. I've been playing the race over in my head a bit in the last 24 hours which is always a sign of a race enjoyed. Itching already for a crack at Blessington.

<39:00 = Gold
<39:30 = Silver
<39:41 = Bronze
<40:00 = Consolation

menoscemo

Tom Joad wrote: »

Great report - not sure how to react to being mistaken for Meno!! :eek:

I'd say our accents aren't that far apart, maybe that's what confused OFAR. What part of Kyyyavan are you from?

Tom Joad

menoscemo wrote: »

I'd say our accents aren't that far apart, maybe that's what confused OFAR. What part of Kyyyavan are you from?

From the Meath border so have that god awful Louth/Cavan/ Meath hybrid accent - Ardee meets Navan via Cavan - shudders!!

outforarun

Recovery 5 Miles

On the road at 6:10 this morning. Another gorgeous sunny one but still feeling a little too humid.

This is the first of 33 planned runs ahead of Blessington. Over the next 7 weeks I aim to:

• regain familiarity with 5K pace
• repeat the first McMillan key session at sub 39 pace
• complete a 5K race or TT targeting sub 19:00
• get some hill training completed in Italy to prepare for the second half hill in Blessington

I'm going to risk changing by 5K training range from 3:45/50 to 3:40/45.

Kept it simple today, 2.5 miles out sees me just past Chapelizod Village. I then retrace my steps home. Legs feel a bit stiff but nothing to worry about.

Bit of pain under my right foot later in the day after taking a lunchtime walk, had the same yesterday. I didn’t feel anything while running. I wore the old ST5s on Sunday and I’ve clocked up to close to 250 miles on them now. Might be time to retire them on a high.

M01 10:04
M02 09:13
M03 09:03
M04 08:54
M05 09:19

Total 5.01M @ 9:19

Blessington Week 1 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:19
MLR 10M @ 8:25 to 8:40 | |
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | |
VO2Max 3x1K @ 3:40 to 3:45 | |
LSR 12M @ 8:30 to 8:45 | |


Miles WTD 5.01 / MTD 121.16 / YTD 1110.69

outforarun

tang1 wrote: »

Very well done on the sub 40, much deserved.

Thanks tang1. Hope to see you back training soon, and off the gravy train.

outforarun

MLR 10 Miles

On the road at 5:34 this morning. Not happy to see that it wasn’t quite as bright as last week at the same time. Still a gorgeous morning, didn’t feel humid. I repeated my 10 mile loop from last week, up behind the zoo, out Castleknock Gate down Tower Road to Chapelizod and back to Kilmainham via Islandbridge. Again the stretch along the North-Road is fabulous on a clear sky summer morning, a layer of white mist over the fields and a golden sunrise over my right shoulder. It is so worth the early rise. I wished I brought a camera, maybe next week (cue guaranteed rain for next 10 miler).

Running wise this was the first time I’d targeted MLR pace since before CCM. I was probably a little too keen. Some of the early miles were too fast. I slowed up for the second half of the run but still came home a little faster than planned. I need to watch this, not having that ‘on target’ table at the bottom of my posts is seeing me run a bit too fast.

Happy to get this one done. It had been planned for Wednesday morning but I slept in and lost my window. I knew already I wouldn’t be able to run Thursday. So a recovery run is dropped this week, but I’ll slot it into the bank holiday Monday (my OCD insists on completing all 33 planned runs in the lead-up to Blessington).

M01 8:51
M02 8:12
M03 8:02
M04 8:17
M05 8:33
M06 8:17
M07 8:41
M08 8:27
M09 8:30
M10 8:02

Total 10.05M @ 8:23

Blessington Week 1 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:19
MLR 10M @ 8:25 to 8:40 | 10.05M | 8:23
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | moved to 04 Aug | moved to 04 Aug
VO2Max 3x1K @ 3:40 to 3:45 | |
LSR 12M @ 8:30 to 8:45 | |


Miles WTD 15.06 / MTD 131.21 / YTD 1120.74

outforarun

VO2 Max 3x1K @ 5K pace

A rare (unprecedented?) Saturday evening run.
This session was meant to be an easy re-introduction to 5K pace running, nothing too testing following soon after last weekend's race.

I'd reset my 5K pace from 3:45/3:50 [6:02/6:10] to 3:40/3:45 [5:54/6:02]. This evening's session has given me some food for thought.

I ran over to the 15 Acres via the Khyber. Started the intervals heading clockwise around the playing fields. I was unsure how this session would go, I remember back in April finding 5x1K very difficult at 3:45 to 3:50. Tonight I find it easy to dial in pace and the first interval I complete fairly comfortable at 3:42 [5:57] pace. Have to take some evasive action as a herd of deer are taking their time crossing the path. I'm taking 2:30mins recovery (same as when following P&D).

K2 has a more uphill profile however I find myself travelling faster for what feels like the same effort. I finish K2 at 3:38 [5:51] pace and I'm not dying a death.

Recovery of 2:30 mins allows me catch my breath and I start the final fast kilometre. This one is the fastest of the evening at 3:37 [5:49] pace and featured more evasive action due to deer. I wasn't desperate for the interval to end. I felt I could have completed 2 more intervals at this high 3:3X pace. I'm tempted to find out next Saturday where I've scheduled a 5x1K session.

When following P&D my VO2Max sessions were run at 5K pace because P&D state that a marathon runner will benefit more from 5K pace than 3K pace. Now I'm not training for a marathon, maybe 3K pace makes more sense and maybe my 3K pace is high 3:3X?

For me the point of running 5K was to make sub 39 pace feel easier for 10K. Now I'm thinking that targeting a 3K pace of 3:35 to 3:40 might be even more effective at achieving this.

Warm-up 3.00K @ 5:42 [1.87M @ 9:10]

Interval 01 3:42 [5:57]
Interval 02 3:38 [5:51]
Interval 03 3:37 [5:49]

Cool-down 1.66K @ 5:34 [1.03M @ 8:58]

Total 9.13K @ 4:54 [5.68M @ 7:54]

Blessington Week 1 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:19
MLR 10M @ 8:25 to 8:40 | 10.05M | 8:23
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | moved to 04 Aug | moved to 04 Aug
VO2Max 3x1K @ 3:40 to 3:45 | 9.13K | 4:54 [7:54], average interval 3:39 [5:52]
LSR 12M @ 8:30 to 8:45 | |


Miles WTD 20.74 / MTD 136.88 / YTD 1126.42

overpronator

Nice little session, I'm gonna rob this one next week to keep the legs turning over ahead of the DLR 10k on bank holiday monday!.

outforarun

overpronator wrote: »

Nice little session, I'm gonna rob this one next week to keep the legs turning over ahead of the DLR 10k on bank holiday monday!.

and what's more, you're done and dusted in 45 minutes. Handy if, like I was, you're stuck for time.

outforarun

LSR 12 Miles

More Sunday morning sunshine. Headed out just after 9 for this one along my usual Sunday morning route. First time checking pace was as I headed into the park at Chapelizod Gate, it was showing at 8:31, faster than I would have guessed. I head up to the Knockmaroon Gate and up Tower Road. Onto Whites Road and back into the park. What was going on in the park of late? Green, red and yellow paint/powder all over the ground along Ordnance and Furze (quite a bit of litter on Furze as well).

My legs are feeling good, the pace is feeling easy, I hover just a little ahead of target pace in the high 8:2Xs. Down Acres and left onto the S-Bends. Out at Park Gate and home. Very standard LSR completed.

Low mileage week due to dropping a recovery and running a shorter than planned warm-up and cool-down on Saturday.

M01 8:42
M02 8:26
M03 8:12
M04 8:12
M05 8:48
M06 8:31
M07 8:29
M08 8:25
M09 8:29
M10 8:28
M11 8:33
M12 8:27

Total 12.17M @ 8:29

Blessington Week 1 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:19
MLR 10M @ 8:25 to 8:40 | 10.05M | 8:23
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | moved to 04 Aug | moved to 04 Aug
VO2Max 3x1K @ 3:40 to 3:45 | 9.13K | 4:54 [7:54], average interval 3:39 [5:52]
LSR 12M @ 8:30 to 8:45 | 12.17M | 8:29


Miles WTD 32.91 / MTD 149.05 / YTD 1138.59

outforarun

Recovery 5 Miles

Bit of a sleepy head on me yesterday morning, out just gone 6am happy that I only needed to travel at recovery pace. Out and back to Chapelizod under very light drizzle, nice fresh conditions. After the turnaround point I realize the pace has crept up and so I purposely slow things down.

M01 9:40
M02 9:02
M03 8:50
M04 9:17
M05 9:36

Total 5.01M @ 9:17

I want a good disciplined week's running, topping 40 miles and with a decent interval session on Saturday. Based on last Saturday's session I've decided I will attempt 5x1K @ 3K pace instead of 5K pace. I plugged my Fingal 10K time into McMillan and it gives me a 3K pace of 3:37 min/km [5:50 min/mile], so my estimated 3K pace of 3:35 to 3:40 looks to be fairly sound.

Blessington Week 2 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:17
MLR 10M @ 8:25 to 8:40 | |
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | |
VO2Max 5x1K @ 3:35 to 3:40 off 2:30mins jog recovery | |
LSR 14M @ 8:30 to 8:45 | |


Miles WTD 5.01 / MTD 154.06 / YTD 1143.60

outforarun

There were still some street-lamps lit when I pressed start at 5:34am. No golden sunrise, no mist shrouded fields this morning, all fairly grey and drab today. Went round my 10 mile early-morning summer loop. The legs were ok and I got up to speed quickly. Ended up running too many individual mile splits faster than target pace.

I think I prefer running up Knockmaroon Hill rather than down it, the impact going down can't be good for you, plus this morning that descent woke up the gingerbread man! No squinting into the sun along Chapelizod Road, just more grey. At least it wasn't humid this morning, rain from last night seems to have freshened things up.

Snapped the clip on my Garmin charger today I hope I have another one lying about somewhere at home.

M01 8:53
M02 8:34
M03 8:09
M04 8:15
M05 8:31
M06 8:07
M07 8:27
M08 8:09
M09 8:43
M10 8:15

Total 10.03M @ 8:24

Blessington Week 2 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:17
MLR 10M @ 8:25 to 8:40 | 10.03 | 8:24
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | |
VO2Max 5x1K @ 3:35 to 3:40 off 2:30mins jog recovery | |
LSR 14M @ 8:30 to 8:45 | |


Miles WTD 15.04 / MTD 164.09 / YTD 1153.63

outforarun

Recovery 8K with 6x100m Strides

Haven't had a chance to update in a while. Friday morning I put on a light rain jacket for the first time in quite some time. Wasn't really in the mood for an early run but it was now or never. Headed out along Chapelizod Road with heavy legs. Turned around after 4K and started back for home. At the Mullingar House I hit lap on the Garmin to start the strides. I accelerate up to speed and start waiting for the beep, wait some more, wait some more, c'mon. Check Garmin, oops I forgot to put Intervals on. So that was a 190m stride at 3:24 min/km [5:28 min/mile]. I stop, save session and start Intervals. Of course I still end up doing all 6x100ms.

4.57K @ 5:44 [9:14]
0.19K @ 3:24 [5:28]
6x100m strides @ average stride 3:33 [5:43]
1.40K @ 5:19 [8:33]

Total 8.08K @ 5:21

(found an old Garmin clip at home)

Blessington Week 2 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:17
MLR 10M @ 8:25 to 8:40 | 10.03M | 8:24
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | 8.08K | 5:21 with average stride 3:33 [5:43]
VO2Max 5x1K @ 3:35 to 3:40 off 2:30mins jog recovery | |
LSR 14M @ 8:30 to 8:45 | |


Miles WTD 20.06 / MTD 5.02 / YTD 1158.65

outforarun

VO2Max 5x1K @ 3K pace

This was tough and enjoyable. Legs and lungs getting a good work-out.
I felt some trepidation ahead of this one. I know last week I did 3x1K and felt I could do another 2 intervals, but was I being over optimistic?

Light rain falling, but don't bother with running jacket. Into the Park at Islandbridge Gate and headed up the Khyber. Bootcampers being barked at by their trainer. I turn left at the top of the hill and head down to the path around the Playing Fields. The Garmin shows 3K completed, time to go to work. I hit lap and get stuck into the first K.

I find pace pretty quickly and hold it fairly comfortably. The first interval is completed at 3:35 [5:46] pace. So far so good. Remind myself though that 3:40 [5:54] pace is also ok.

Second K is mostly uphill at the start. I'm finding target pace quickly. This one felt harder than the first but it was still completed relatively comfortably. It may be uphill but the wind was at my back near the end. Complete in 3:36 [5:48]

I start K3 far too fast, travelling at 3:2X pace. But the start is downhill so I don't ease off too much. And when I turn right by the fort I'm facing into the wind and I think a slight drag. So the second half of this K I watch as the average pace gradually drops into target range. Completed K3 in 3:37 [5:50].

There's another guy lapping the playing fields this morning, in the opposite direction. He's going at a decent clip and I'm glad I didn't wear a rain jacket as this guy is topless (bar a heart-rate strap).

The 2:30 mins recovery is starting to feel short now. Into K4 and into unknown territory. Into the wind as well, at the start. Turn right and start up Acres Road. Ok this one is difficult. Up ahead there are two guys running together and ahead of them a group of around 10 runners. I watch them and hope that they swing right along the path. They do, great means I have something to chase. Lungs are busy now, a proper VO2 session. I turn right and with about 300ms to go I overtake all the runners ahead. Feels good. K4 is another 3:36 [5:48].

I try suck all the recovery I can out of the 2:30minutes. I can hear the two guys getting closer behind. Just one more K to go, pretend it's the last K of a race. Garmin beeps and I up the speed again. The start of this interval is fine as I head down toward the fort. Again I'm travelling far too fast in the 3:2Xs. Turning right at the fort I'm facing once more into the wind and into what feels like a drag. The pace starts to drop. Legs are feeling tired, they don't have any zip in them. I push but the pace continues to drop, with the headwind it feels like I'm hardly moving. I check Garmin and it's showing 3:43 [5:59] pace. I push, I push some more, 3:42 [5:57]. Legs are sore, lungs are in battle with the wind. Dropped again to 3:43 pace. C'mon. There's no one around so allow myself some tennis player like grunts. 110ms to go. Head-up and try finish with a sprint. Garmin beeps - I'm wrecked, instinctively coming to a standstill for about 2 or 3 seconds, then start slow jogging. Despite my efforts the last interval clocked at 3:43 [5:59].

That was fun. The last interval seemed disproportionately difficult compared to the first 4 intervals. I think the wind played a big factor in this. I was still very happy with the effort expended in the final interval.

I'm glad I decided to up the pace from 5K to 3K pace. It feels good to be training at 3:35 [5:46] to 3:40 [5:54] pace. Feels like progress. I'm optimistic that this will make 10K pace feel easier.

Relaxed cool-down back home.

Warm-up 3.01K @ 5:45 [1.87M @ 9:15]

Interval 1 3:35 [5:46]
Interval 2 3:36 [5:48]
Interval 3 3:37 [5:50]
Interval 4 3:36 [5:48]
Interval 5 3:43 [5:59]
Average Interval 3:37 [5:50]

Cool-down 2.48 @ 5:02 [1.54M @ 8:06]

Total 12.82K @ 4:47 [7.97M @ 7:42]

Blessington Week 2 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:17
MLR 10M @ 8:25 to 8:40 | 10.03M | 8:24
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | 8.08K | 5:21 with average stride 3:33 [5:43]
VO2Max 5x1K @ 3:35 to 3:40 off 2:30mins jog recovery | 12.82K | 4:47 [7:42] average interval 3:37 [5:50]
LSR 14M @ 8:30 to 8:45 | |


Miles WTD 28.03 / MTD 12.99 / YTD 1166.62

outforarun

LSR 14 Miles

I could feel Saturday's session in the legs on Sunday's LSR. I wasn't really in the mood for a long run yesterday, just turned on autopilot and headed out the door. Light rain falling and I feel a little cold so running jacket goes on. Into the Park at Islandbridge Gate and ticked off two anti-clockwise laps before exiting again at Islandbridge and home via HSQ.

I paced this really poorly, the first mile was slow and then I fed of this for the remainder of the run allowing myself to run too many miles too fast while keeping average pace good. Next Sunday I'll try keep most mile splits inside target range. The legs behaved fairly well considering Saturday's efforts.

Weighed in at 71kg at the end of this one. Lost over a kilo in 24 hours.

Happy with a good week's running which included a 5:30am 10 miler, a good honest speed work-out and a 40+ mile week. I enjoyed Saturday's run so much that I'm undecided about next Saturday's run, I had planned to repeat the first of the McMillan 10K work-outs, now instead I'm tempted to repeat the 5x1K @ 3K pace session.

M01 9:32
M02 8:38
M03 8:28
M04 8:20
M05 8:22
M06 8:24
M07 8:25
M08 8:25
M09 8:23
M10 8:20
M11 8:01
M12 8:33
M13 8:28
M14 8:27

Total 14.04 @ 8:29

Blessington Week 2 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:17
MLR 10M @ 8:25 to 8:40 | 10.03M | 8:24
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | 8.08K | 5:21 with average stride 3:33 [5:43]
VO2Max 5x1K @ 3:35 to 3:40 off 2:30mins jog recovery | 12.82K | 4:47 [7:42] average interval 3:37 [5:50]
LSR 14M @ 8:30 to 8:45 | 14.04M | 8:29


Miles WTD 42.07 / MTD 27.03 / YTD 1180.66

outforarun

Easy 4.5 Miles

When I remembered that the R&R HM was passing through the Park this morning I changed my planned run. Instead of recovering my recovery with strides run from two weeks ago, I opted instead to just take any easy run up to the Furze Road shortly after the 10 mile marker. Hang around to see the leaders through, then run at easy pace back home, alongside the HM route.

What a difference between Saturday morning and this morning - different seasons. Glorious sunshine and not very humid at all. I didn't recognize 1st through 3rd, but did recognize 4th Freddy Kerron and 5th Sergiu Ciobanu. They make it seem so easy. Headed back down Chesterfield and down the playing fields before going cross country for a few 100 metres by the Fort. Leave the Park at Islandbridge Gate, a river of runners continuing up Wellington Road.

Nice way to start a sunny bank holiday Monday.

Out 2.21M @ 8:37
Back 2.33M @ 9:03

Total 4.54M @ 8:50

Blessington Week 3 of 7 Session Targets|Actual Distance|Actual Pace
Easy 4.5 Miles, no target pace | 4.54M | 8:50
Recovery 5M @ 9:20 to 10:00 | |
MLR 10M @ 8:25 to 8:40 | |
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | |
TBC (6x1M @ 3:52 off 4:00mins recovery OR 5x1K @ 3:35 to 3:40 off 2:30min recovery | |
LSR 16M @ 8:30 to 8:45 | |


Miles WTD 4.54 / MTD 31.57 / YTD 1185.20

outforarun

MLR 10 Miles

Didn't get out on Tuesday morning for the 5 miles recovery I'd postponed from last week. Was just too sleepy and decided I'll find another slot later on in the month for it.

Yesterday was a run home from work day. It wasn't as unpleasant as these runs often/mostly are. The weather helped for sure.

I'd been pacing some of my longer runs pretty poorly of late, running far too many mile splits ahead of target pace while keeping overall average pace just about in range, usually off the back of a very slow first mile. So yesterday I set the Garmin to show lap-pace rather than average pace. I definitely paced better because of this, but tbh I prefer just to see average pace. With lap-pace showing I found myself checking the Garmin too often, making more adjustments to speed (up and down) more frequently. I prefer the smoother ride when average pace is showing. I'll be switching back to average pace again.

The legs were ok yesterday. Work through town to Park Gate, through the flower gardens (first time ever) one anticlockwise lap of Park and home via Heuston. Quite a few runners out in the evening sun.

M01 8:16
M02 8:32
M03 8:33
M04 8:24
M05 8:23
M06 8:35
M07 8:28
M08 8:35
M09 8:41
M10 8:31

Total 10.00 @ 8:30

Blessington Week 3 of 7 Session Targets|Actual Distance|Actual Pace
Easy 4.5 Miles, no target pace | 4.54M | 8:50
Recovery 5M @ 9:20 to 10:00 | postponed (again!) | postponed (again!)
MLR 10M @ 8:25 to 8:40 | 10.00M | 8:30
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | |
TBC (6x1M @ 3:52 off 4:00mins recovery OR 5x1K @ 3:35 to 3:40 off 2:30min recovery | |
LSR 16M @ 8:30 to 8:45 | |


Miles WTD 14.54 / MTD 41.57 / YTD 1195.20

outforarun

Recovery 8K with 6x100m strides

Went to bed gone 2am. My final now-or-never-other-side-of-the-room-alarm went off at 6:00am. Got into running gear with eyes still half closed and was on the road at 6:18. Recovery pace over to Chapelizod turn around at 4K at head townwards along the Chapelizod Road. Run the strides along here (I made sure to select intervals on watch this morning). Average stride pace was 3:37 [5:50], no risk of running these too fast at this time in the morning. Seems like whatever bug was in the Garmin that resulted in 200m rest being interpreted as 160m, has been fixed. All recoveries measured 200ms today.

Decided tomorrow's run will be a repeat of last Saturday's. So 5x1K @ 3K pace. If I don't run at 3K pace tomorrow I may not get another chance to run long intervals at this pace before Blessington. Next Saturday I've penciled down a 5K race or TT (probably will be the latter as we've friends visiting).

Brought up 1200 miles for the year today. Still on track, just, to hit annual target of 2000.

4.52K @ 5:53 [2.81M @ 9:28]
6x100m strides @ average stride 3:37 [5:50]
1.70K @ 5:40 1.06M @ 9:07

Total 8.01K @ 5:37 [4.98M @ 9:02]

Blessington Week 3 of 7 Session Targets|Actual Distance|Actual Pace
Easy 4.5 Miles, no target pace | 4.54M | 8:50
Recovery 5M @ 9:20 to 10:00 | postponed (again!) | postponed (again!)
MLR 10M @ 8:25 to 8:40 | 10.00M | 8:30
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | 8.01K | 5:37 [9:02] average stride 3:37 [5:50]
TBC (6x1M @ 3:52 off 4:00mins recovery OR 5x1K @ 3:35 to 3:40 off 2:30min recovery | |
LSR 16M @ 8:30 to 8:45 | |


Miles WTD 19.52 / MTD 46.55 / YTD 1200.18

outforarun

VO2Max 5x1K @ 3K pace

Hard work yesterday lunchtime. I decided to repeat last weeks 5x1K @ 3K pace 3:35 to 3:40 min/km [5:46 to 5:54 min/mile]. Sun is out and it's very warm. New blue and yellow ST5s on, with matching Tom Brennan 5K race top.

I pay close attention to my legs as I head up the Khyber on my warm-up, looking for some clues as to how the session will go. Because of the difficulty of the final interval last time out I have a sense of trepidation ahead of today's run. The legs feel as they always do on my warm-up; not particularly light and not particularly zippy. I join the path around the playing fields, running clockwise, once I've completed 3K of warm-up I hit the lap button.

K1 @ 3:36 [5:47]
Hmmm, I suspected after just 400 metres that today was going to be tough work. I felt I was working a little harder than I'd have liked. Calves felt a little tight as well. Lungs are already working. Nothing terribly difficult but I'm thinking ahead to the 4th and 5th intervals. 1K in 3:35.8.

K2 @ 3:36 [5:47]
The majority of K2 is run up the path along Acres Road. The wind is in my favour as I do so. I'm watching the Garmin, it's holding around mid 3:3X pace.
I keep my head up focusing up the road to where I'll swing right. I ease off the pace just a little, thinking there's no point killing myself on an ascent and knowing that I should keep something in the tank for later. I'm glad to finally turn right and finish the interval a few metres later. I'm further back than last week so I must be covering less ground during my 2:30 recovery. 1K in 3:35.7.

K3 @ 3:40 [5:55]
Starting to struggle already. The wind is blowing up from the Liffey (which is unusual) so I don't shoot down to the Fort like I did last week. I swing right at the Fort and onto the long straight back toward Acres. This is my least favourite stretch. Legs are tiring, lungs are working hard, I'm asking myself how am I going to manage 2 more of these? Pace is dropping slowly, high 3:3X and then it's showing at 3:40 [5:54]. That's still target pace, I don't care too much about staying in the 3:3Xs. Very happy to get to the end of this. 1K in 3:40.4

K4 @ 3:40 [5:54]
2:30 mins recovery was gone in no time. I was already entertaining thoughts of just doing 4 intervals. Into the fourth interval. Back up Acres Road. I'm feeling the heat now, my head feels very hot. Push my way up to the top of the ascent before turning right again. Legs continue to tire, lungs working harder. Not enjoying this. Last 200ms hurt. 1K in 3:39.7.

K5 @ 3:44 [6:01]
Just one more effort, c'mon! Less than 4 minutes off hard effort, and really the first 2 minutes should be ok, so just 2 minutes of really hard work to go. Bank as much quick pace as I can on the descent toward the Fort, then onto the last long long stretch. Less than 700ms to go. Less than 600ms to go. But pace is slowing. It's showing in low 3:4Xs. The last 500ms are a rough ride. One second I'm giving up and not pushing, then the next second I tell myself to HTFU and push, then I give up and stop pushing again. Form is turning sloppy. There's a group of footballers making their way onto a pitch up ahead. C'mon this encourages me to at least long strong as I pass them. 200ms to go, I'm not going to hit target pace on this final interval but I should still keep average interval pace on target. Thrilled to hear the beeps that signal the end to this last effort. 1K in 3:44.3.

Average interval pace 3:39 [5:52].

Ok, some lessons to take from this. This is a tough session, overall I'm running more than 3K at 3K pace. I never ran more than 5K when doing 5K pace intervals. The last K genuinely feels like race effort. I think it's a good session but I reckon doing it every week isn't wise. My last few weekends have been demanding speed wise: 10K race, 3x1K @ 3K pace, 5x1K @ 3K pace and now again 5x1K @ 3K pace. I'm sure these will stand to me but I think next weekend I need a break from the faster/tougher work. I had planned a 5K race or TT. I'm going to push that out instead to the following Wednesday when I'm off work. Next Saturday I'll treat myself to 5 recovery miles. It works out better logistically as well, as we've friends visiting next weekend.

Also I learned that this session is a lot easier under fresh rain than under hot sunshine. I was tired on my cool-down, just like after that McMillan session back in Cork, a week after race effort at the Irish Runner.

Warm-up 3.01K @ 5:47 [1.87M @ 9:19]

Interval 1 3:36 [5:47]
Interval 2 3:36 [5:47]
Interval 3 3:40 [5:55]
Interval 4 3:40 [5:54]
Interval 5 3:44 [6:01]
Average Interval 3:39 [5:52]

Cool-down 2.43 @ 5:51 [1.51M @ 9:25]

Total 12.67K @ 4:55 [7.87M @ 7:55]

Blessington Week 3 of 7 Session Targets|Actual Distance|Actual Pace
Easy 4.5 Miles, no target pace | 4.54M | 8:50
Recovery 5M @ 9:20 to 10:00 | postponed (again!) | postponed (again!)
MLR 10M @ 8:25 to 8:40 | 10.00M | 8:30
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | 8.01K | 5:37 [9:02] average stride 3:37 [5:50]
TBC (6x1M @ 3:52 off 4:00mins recovery OR 5x1K @ 3:35 to 3:40 off 2:30min recovery | 12.67K | 4:55 [7:55] average interval 3:39 [5:52]
LSR 16M @ 8:30 to 8:45 | |


Miles WTD 27.39 / MTD 54.42 / YTD 1208.05

Tom Joad

That's a great session - a real toughie but will really stand to you.

yaboya1

Yeah, you held the pace very well. Even the last one wasn't out by much. I've a similar session coming up on Tuesday week (6x1k :eek:). Think I'll stick to the 5k pace for that.....