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2012 4 Races for 4 PBs
Comments
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Great session there, fair play on finishing it out cos it sounded like it hurt!0
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overpronator wrote: »Great session there, fair play on finishing it out cos it sounded like it hurt!
It hurt alright. As soon as I thought of quitting I'd tell myself, well at least finish this interval, and then well let's see how I feel after 2:30 recovery. And sure you can't quit if you get to the last one.0 -
LSR 16 Miles
Every so often it’s good to be reminded of how lucky I am to be living alongside Phoenix Park. I wasn’t in the mood for 16 miles Sunday morning. But the legs were feeling ok after Saturday’s session so I knew I’d feel guilty if I shortened the run. I was bored by the prospect of laps of Phoenix. I thought about heading south to Tymon Park to check it out, I thought about running along the Dodder, or running to the sea and heading North or South along the coast. But in the end I stuck to local terrain and was happy I did. I tried to run the 16 miles as a loop with as little repeated sections as possible. An element of making it up as I went along.
Started by heading through the Memorial Gardens, and went through the actual centre, through the walled gardens. Then down to the river and followed the river walk into Chapelizod. Entering the Park at Chapelizod Gate and climbing straight up Acres Road past the Papal Cross and onto the North Road. I then exited at Ashtown Gate and headed over to the Royal Canal. I’d been meaning to check this out. Lovely running surface along here. Ran as far as the Castleknock lock. Really weird when you and the canal travel along the aqueduct over the M50. I exited the canal about 200ms too soon and so had a little suburban diversion before turning back toward Castleknock. Then swung down to Whites Road and back into the Park. One lap through lush Farmleigh then headed down Ordnance toward Knockmaroon Gate, Sun starting to come out around here. Through the Furry Glen and straight on to the S-bends. Turn up the steep path by the Fort to running one end of the Playing Fields, before going onto the grass descent down to the bottom of the Kyber. Exit at Islandbridge and headed home via HSQ (should have run through the IMMA grounds).
Really feeling good on this route, and appreciating the varied scenery. What runner wouldn’t be happy to have all this on their doorstep. I could do running tours on Sunday mornings.
And as a bonus, the legs felt great, the pace gradually picking up as the run proceeded until near the end I gently applied the brakes.
Great weekend’s running.
M01 9:13
M02 8:40
M03 8:44
M04 8:40
M05 8:34
M06 8:17
M07 8:21
M08 8:33
M09 8:16
M10 8:16
M11 8:24
M12 8:11
M13 8:17
M14 8:25
M15 8:44
M16 8:31
Total 16.01M @ 8:31
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 | 16.01M | 8:31
Miles WTD 43.40 / MTD 70.43 / YTD 1224.060 -
Recovery 5 Miles
Finding it hard to get out these mornings. On the road around 6:15 yesterday to open my account for the week. An easy week planned, ahead of a 5K TT next Wednesday (sub 19 attempt).
Five recovery miles: was going to run to Chapelizod and retrace my steps, but instead I crossed the bridge at Chapelizod and came home via Ballyfermot Road and Inchicore. Squinting into sunlight as I went up Emmet Road. Completed run without protest from the legs and just stayed inside target pace.
I was measuring routes on Google Maps yesterday and saw that I have a 5.00 mile loop from my doorstep, Kilmainham Lane, to Heuston via the Luas tracks, cross to the North Side and run all the way to the Chapelizod Bridge, back onto the South Side and follow Ballyfermot and Inchicore Road home. Neat Loop. I’ll test it on next 5 miler, see how accurate Google Maps is.
M01 10:19
M02 09:15
M03 09:00
M04 08:42
M05 09:24
Total 5.01M @ 9:20
Blessington Week 4 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01 | 9:20
MLR 10M @ 8:25 to 8:40 | |
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | |
Recovery 5 Miles | |
LSR 12M @ 8:30 to 8:45 | |
Miles WTD 5.01 / MTD 75.44 / YTD 1229.070 -
MLR 10 Miles
Very dull outside at 5:30am. I don’t have an early morning 10 miler planned for the next two weeks so I suspect that today will be the last time this year I run through Phoenix before work. Was on the road at 5:34. Bit chilly out so treated myself to a running jacket. Hit start and set off at what felt like MLR pace. Didn’t want to stress myself about time so I resolved not to check average pace until I was leaving the Castleknock Road. Gradually brightening as I make my way up the back of the zoo and onto North Road. The same cyclist overtakes me every morning on this run, we’re on ‘good morning’ terms. Out of the Park, pink horizon behind me.
Check pace as planned when I turn left to head down to Chapelizod. It’s showing at 8:24. Not bad. I’m feeling comfortable, I’m on the homeward leg and it’s nearly all downhill or flat from here. Sun starting to rise over Tower Road. I know I’m tipping away probably a little too fast. It bodes well though for later in the year when I’ll adjust my MLR range to 8:10 to 8:25. Continue along Chapelizod Road, in the tarmacked bus lane on the river side (I can see traffic coming 400ms ahead, and hop onto footpath when I need to).
Finish run feeling good. I’ll miss these early morning Phoenix runs.
M01 8:53
M02 8:31
M03 8:07
M04 8:19
M05 8:14
M06 8:09
M07 8:28
M08 8:25
M09 8:45
M10 8:21
Total 10.10M @ 8:25
Blessington Week 4 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:20
MLR 10M @ 8:25 to 8:40 | 10.10M | 8:25
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | |
Recovery 5 Miles | |
LSR 12M @ 8:30 to 8:45 | |
Miles WTD 15.11 / MTD 85.54 / YTD 1239.170 -
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how are you doing the 5k time trial - race or just on your own?0
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Recovery 5 Miles
Need to focus on my discipline. We had our company's summer night out on Thursday and Friday morning's run was dropped as a result. Ok it was only a recovery run on a take-it-easy week, but still.
Legs felt terrible Saturday morning when I headed out to try my new 5 mile loop (measured 5.1 on Garmin). Went anti-clockwise, over to Heuston, over the bridge and then along the main road as far as Chapelizod and back via Ballyfermot Road. I'm heading up St.Lawrence's Road and there's an unaccompanied pony casually wandering down the other side.
All the way round my stride feels very heavy and flat. I was actively not enjoying the first 4 miles, then on the last mile I started daydreaming and forgot for a while I wasn't enjoying it.
Glad to finish. Spent most of the rest of the day walking around the zoo.
M01 9:05
M02 9:29
M03 9:14
M04 9:22
M05 8:58
Total 5.10 @ 9:13
Blessington Week 4 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:20
MLR 10M @ 8:25 to 8:40 | 10.10M | 8:25
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | skipped | skipped
Recovery 5 Miles | 5.10 | 9:13
LSR 12M @ 8:30 to 8:45 | |
Miles WTD 20.21 / MTD 90.64 / YTD 1244.270 -
LSR 12 Miles
Up early enough on Sunday morning, did some quick housework before hitting the road just after 8:00am. I had just a t-shirt on top, opened the door and there are some drops of rain falling, I throw on a light running jacket. Follow my usual Sunday morning 12 mile route. My hopes for this run are that I feel better than on yesterday’s run. The start of the run doesn’t suggest I will, legs are fairly heavy and the average pace is a fair bit off target. For the second day this week I have an animal encounter, this time with a large dog. It’s at a bus-stop as I head down toward Ballyfermot Road. No owner in sight. Dog sees me approaching and starts trotting toward me barking. I slow down a bit, calmly ask the dog ‘What’s the story?’. It decides I’m allowed to pass, and I continue on my way.
Pace is reading around 8:50 as I enter the Park at Chapelizod. By the time I’ve reached the top of Tower Road it’s dropped to 8:52. Still some seconds outside target. I trust that the descent down White’s Road will work its magic. I’m squinting into the sun now, wishing I hadn’t put on the jacket. Pace does pick up and the legs finally start to feel better. Not super light and zippy, but they don’t feel so heavy and wooden any more. Stomach hasn’t felt 100% either but it’s been ok this morning.
Pace continues to pick up and I just go with it, watching average pace drop 8:43, to 8:38, to 8:35 and around Wellington Road it hits 8:30. I only apply the brakes when I see it show 8:29.
Finish the run feeling good. I’m happy with how I started the run off pace feeling uncomfortable and finished the run at the fast end of average target feeling comfortable. Disappointed though with this week’s low mileage.
M01 9:08
M02 8:33
M03 8:48
M04 8:37
M05 9:00
M06 8:14
M07 8:26
M08 8:12
M09 8:14
M10 8:24
M11 8:10
M12 8:06
Total 12.13 @ 8:30
Blessington Week 4 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.01M | 9:20
MLR 10M @ 8:25 to 8:40 | 10.10M | 8:25
Recovery 8K @ 5:48 to 6:13 with 6x100m strides | skipped | skipped
Recovery 5 Miles | 5.10 | 9:13
LSR 12M @ 8:30 to 8:45 | 12.13 | 8:30
Miles WTD 32.34 / MTD 102.77 / YTD 1256.400 -
Recovery 5 Miles
Started the week yesterday morning with a bog-standard out and back 5 miler at recovery pace. This morning's animal, a slightly startled deer on the embankment along Chapelizod Road. Nice fresh conditions yesterday with some sunshine. I'm very surprised and a little pleased to see I'm travelling at 9:0X pace when I was sure I was well within recovery pace. The legs feeling better than they have done over the last few runs.
Interesting week's running ahead, with a solo sub 19:00 5K attempt later today, then lots of hill running at altitude later in the week, with some 400s planned as well.
M01 9:52
M02 8:44
M03 8:47
M04 8:52
M05 9:17
Total 5.05M @ 9:06
Blessington Week 5 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.05M | 9:06
5K TT, sub 19:00 attempt | |
Mini Hill Run distance tbc | |
10 x 400ms at 3K pace | |
Big Hill Run distance tbc | |
Miles WTD 5.05 / MTD 107.82 / YTD 1261.450 -
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5K TT (and sub 19:00 attempt)
A disappointing 5K TT completed in 19:09
I had Wednesday off work and headed over to the Park shortly before 10am for this one. Warm-up up the Khyber and then up Chesterfield as far as Furze Road. I’d run clockwise around the Furze, Ordnance, Chesterfield loop. Conditions were good apart from a light headwind blowing against me on Furze. Took a few minutes to get ready after my warm-up and hit start by the same tree I used as my starting line for 10K TTs earlier in the year. Decided I’d try stay around 3:46 min/km [6:04 min/mile].
I wasn’t 100% in the mood for a 5K TT but I felt confident of going sub 19. First K gave me some indication that I was going to have to work to hit target. There was a bit of a head wind against me going down Furze. I thought I’d hit 3:3X pace and would need to start to slow down, instead I had to work a bit to drop from 3:5X pace down to 3:4X pace. Legs felt a bit heavy, no zip. Lungs were already working. K1 logs at 3:45 [6:02]. I turn off Furze, the wind with me now as I tackle the slight drag up Ordnance. Half way up I check average pace and it’s reading 3:47 [6:05]. I know that any slower than this will mean I won’t go sub 19. I reckon I’ll get back on track once I get onto Chesterfield. K2 logs at 3:48 [6:07].
I notice my breathing is working harder than it should be. I feel like I need to hack and spit but can’t manage to do so. Chesterfield does help get average pace back on track and then it’s back into the wind on Furze. Legs still feeling heavy. K3 logs at 3:45 [6:02]. I’m seriously doubting that I can keep this pace up. By the time I get to the end of Furze average pace is 3:47 [6:05]. Legs are tiring rapidly as I head up Ordnance for the second time. Lungs just are not working today. I stop pushing on Ordnance reasoning that I can push better once back on Chesterfield. 1200m to go, c’mon less than a mile. I’m not enjoying this.
I don’t check the split will running but K4 logged at 3:56 [6:20]. As I finally turn onto Chesterfield the average pace has dropped to 3:49 [6:09]. And then I see 3:50 [6:10]. I realize that sub 19:00 is almost certainly gone but I definitely want to finish with a 3:4X average pace. I push down Chesterfield, lungs really not happy, chest not happy. Final K logs at 3:54 [6:17].
5.01K in 19:09 average pace 3:49 [6:09].
I’m disappointed with this. I was fairly certain that I’d go under 19:00. I thought that recent sessions run at 3K pace would make a 5K pace of 3:45/46 more manageable. Not sure what to read from this. Maybe I need to resurrect some LT tempo runs and try develop some speed endurance? I also think I need to revisit diet, which while still good, is not as good as it was during marathon training. Also I think the night out with work less than a week ago wasn’t a good idea. I reckon I had 6 or 7 pints that night, which for me is really a lot. Happens maybe twice a year. To be honest I should knock these type of nights on the head. Too much junk food that night as well. Took me a few days to feel back on track, which probably set me back a bit training wise. Also breathing didn’t feel right, maybe a slight chest bug? This last point might just be imagined.
Maybe missing target by 10 seconds is a good think. If I’d run 18:59 I’d have left the session feeling all is good in the world, instead I’m prompted to revisit diet, think a bit more about training and I’m reminded not to get complacent about goals. 38:XX in Blessington will not come easy.
Warm-up 3.65K @ 5:59 [2.27M @ 9:37]
K1 3:45 [6:02]
K2 3:48 [6:07]
K3 3:45 [6:02]
K4 3:56 [6:19]
K5 3:54 [6:15]
Total 5.01K @ 3:49 [3.11M @ 6:09]
Cool-down 3.67K @ 5:42 [2.28M @ 9:10]
Blessington Week 5 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.05M | 9:06
5K TT, sub 19:00 attempt | 5.01K | 19:09 (3:49 min/km [6:09 min/mile])
Mini Hill Run distance tbc | |
10 x 400ms at 3K pace | |
Big Hill Run distance tbc | |
Miles WTD 12.71 / MTD 115.48 / YTD 1269.100 -
What's your 5k pb? I'm sure you'd go sub 19 in a race. Don't be too hard on yourself0
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Bad day at the office plain and simple i'd say. Still a great workout if nothing else, individual TT's are tough going.0
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outforarun wrote: »5K TT (and sub 19:00 attempt)
A disappointing 5K TT completed in 19:09
I had Wednesday off work and headed over to the Park shortly before 10am for this one. Warm-up up the Khyber and then up Chesterfield as far as Furze Road. I’d run clockwise around the Furze, Ordnance, Chesterfield loop. Conditions were good apart from a light headwind blowing against me on Furze. Took a few minutes to get ready after my warm-up and hit start by the same tree I used as my starting line for 10K TTs earlier in the year. Decided I’d try stay around 3:46 min/km [6:04 min/mile].
I wasn’t 100% in the mood for a 5K TT but I felt confident of going sub 19. First K gave me some indication that I was going to have to work to hit target. There was a bit of a head wind against me going down Furze. I thought I’d hit 3:3X pace and would need to start to slow down, instead I had to work a bit to drop from 3:5X pace down to 3:4X pace. Legs felt a bit heavy, no zip. Lungs were already working. K1 logs at 3:45 [6:02]. I turn off Furze, the wind with me now as I tackle the slight drag up Ordnance. Half way up I check average pace and it’s reading 3:47 [6:05]. I know that any slower than this will mean I won’t go sub 19. I reckon I’ll get back on track once I get onto Chesterfield. K2 logs at 3:48 [6:07].
I notice my breathing is working harder than it should be. I feel like I need to hack and spit but can’t manage to do so. Chesterfield does help get average pace back on track and then it’s back into the wind on Furze. Legs still feeling heavy. K3 logs at 3:45 [6:02]. I’m seriously doubting that I can keep this pace up. By the time I get to the end of Furze average pace is 3:47 [6:05]. Legs are tiring rapidly as I head up Ordnance for the second time. Lungs just are not working today. I stop pushing on Ordnance reasoning that I can push better once back on Chesterfield. 1200m to go, c’mon less than a mile. I’m not enjoying this.
I don’t check the split will running but K4 logged at 3:56 [6:20]. As I finally turn onto Chesterfield the average pace has dropped to 3:49 [6:09]. And then I see 3:50 [6:10]. I realize that sub 19:00 is almost certainly gone but I definitely want to finish with a 3:4X average pace. I push down Chesterfield, lungs really not happy, chest not happy. Final K logs at 3:54 [6:17].
5.01K in 19:09 average pace 3:49 [6:09].
I’m disappointed with this. I was fairly certain that I’d go under 19:00. I thought that recent sessions run at 3K pace would make a 5K pace of 3:45/46 more manageable. Not sure what to read from this. Maybe I need to resurrect some LT tempo runs and try develop some speed endurance? I also think I need to revisit diet, which while still good, is not as good as it was during marathon training. Also I think the night out with work less than a week ago wasn’t a good idea. I reckon I had 6 or 7 pints that night, which for me is really a lot. Happens maybe twice a year. To be honest I should knock these type of nights on the head. Too much junk food that night as well. Took me a few days to feel back on track, which probably set me back a bit training wise. Also breathing didn’t feel right, maybe a slight chest bug? This last point might just be imagined.
Maybe missing target by 10 seconds is a good think. If I’d run 18:59 I’d have left the session feeling all is good in the world, instead I’m prompted to revisit diet, think a bit more about training and I’m reminded not to get complacent about goals. 38:XX in Blessington will not come easy.
Warm-up 3.65K @ 5:59 [2.27M @ 9:37]
K1 3:45 [6:02]
K2 3:48 [6:07]
K3 3:45 [6:02]
K4 3:56 [6:19]
K5 3:54 [6:15]
Total 5.01K @ 3:49 [3.11M @ 6:09]
Cool-down 3.67K @ 5:42 [2.28M @ 9:10]
Blessington Week 5 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.05M | 9:06
5K TT, sub 19:00 attempt | 5.01K | 19:09 (3:49 min/km [6:09 min/mile])
Mini Hill Run distance tbc | |
10 x 400ms at 3K pace | |
Big Hill Run distance tbc | |
Miles WTD 12.71 / MTD 115.48 / YTD 1269.100 -
Short Hill Climb
Arrived in Italy Wednesday night. I'm staying at just over 1000m in the Alpine foothills. Yesterday I didn't run, just took it easy. Walks in the woods with junior outforarun. Today I laced up for a little hill run.
I'm not too concerned about speed on these, I just want to build up some strength in the legs. Today the aim was to keep the breathing comfortable and travel at whatever pace that that required. It was raining in the morning so conditions were very fresh. I start with a mile of downhill to warm-up. I literally touch the church in the next village down and then head back up the road. I've autolap switched off so that I can capture the full climb as a single lap.
Within half a mile I was already feeling it. This is Tour de France style terrain. While the incline is challenging, to be honest I think it's the altitude that makes more of a difference. It's only 1000m up, but if you're running at sea-level 51 weeks of the year then I think you notice a difference. I just kept the pace steady and kept my breathing easy. Enjoying the view, looking down on the clouds.
Pass up through the village where I started where I get around 150ms of flat road before commencing the rest of the climb. A few switchbacks to navigate. I can feel the legs working, but all the time I'm making sure the lungs are ok. I eventually reach the church in the next hamlet. I do a u-turn around this church and then free-wheel back down to where I started.
Enjoyable run.
Descent: 1.01M @ 8:11
Ascent: 2.21M @ 10:47 (net elevation gain 251 metres)
Descent: 1.22M @ 7:57
Total 4.44M @ 9:24
Blessington Week 5 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.05M | 9:06
5K TT, sub 19:00 attempt | 5.01K | 19:09 (3:49 min/km [6:09 min/mile])
Mini Hill Run distance tbc | 4.44M | 9:24
10 x 400ms at 3K pace | |
Big Hill Run distance tbc | |
Miles WTD 17.15 / MTD 119.92 / YTD 1273.540 -
What's your 5k pb? I'm sure you'd go sub 19 in a race. Don't be too hard on yourself
5K PB is 19:19 from the Tom Brennan at the start of the year. I honestly thought I'd go sub 19:00. I'll try not to go to hard on myself, but I do think my comments about diet are valid, so some good will come out of this run. Plus it makes me more interested in racing some 5Ks in November / December.0 -
Bad day at the office plain and simple i'd say. Still a great workout if nothing else, individual TT's are tough going.
Thanks tang1, i do think there was an element of bad-day at the office. I think though in general I'm pretty good at pushing myself on solo TTs, though yes, given a race environment maybe the sub 19 was there (although mustn't forget I had a perfect Garmin racing line yesterday)0 -
paddybarry wrote: »TTs are very tough on your own. That was an excellent time. If you had company, as in a race you would comfortably go a lot faster. A parkrun would give you a nice confidence boaster if you decided to run one.
thanks paddybarry, yeah I aim to get some 5K races done later in the year, probably wil target a park run, or two over in St Anne's.0 -
there's one wifi hotspot in the main square here, but I better leg it back indoors, I'm becoming a moth magnet, and these moths wouldn't look out of place in the Amazon.0
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Ill never cease to be amazed by those TTs you run, I would never be able for it. I think based on that you'd sail in under 19 in a proper race. Savage going.0
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Interesting to see you mention that 1000m above sea level made a difference. I experienced similar lately where I stayed, same altitude as where you are. I had convinced myself I was going mad after doing a bit of reading on the topic, that it couldn't be that as it would have to be much higher above sea level to have an impact. Found my breathing very heavy compared to a similar pace at home. Glad to hear I wasn't crazy!0
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Well done on the timetrial - I don't think there is any question that you would go sub 19 in a race. You are shaping up nicely for the Lakes!0
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overpronator wrote: »Ill never cease to be amazed by those TTs you run, I would never be able for it. I think based on that you'd sail in under 19 in a proper race. Savage going.
Thanks for the vote of confidence. It might be a solo TT but you know that boardies on here will be checking in, so I always feel like I have an audience.0 -
Interesting to see you mention that 1000m above sea level made a difference. I experienced similar lately where I stayed, same altitude as where you are. I had convinced myself I was going mad after doing a bit of reading on the topic, that it couldn't be that as it would have to be much higher above sea level to have an impact. Found my breathing very heavy compared to a similar pace at home. Glad to hear I wasn't crazy!
I haven't done any research on it and I'm sure 1000m won't have as much an effect as 2000m or 3000m but I know my lungs were operating in a different environment yesterday. Tomorrow I'll be heading up to 1600m. I'm curious to see how they respond.0 -
outforarun wrote: »Thanks for the vote of confidence. It might be a solo TT but you know that boardies on here will be checking in, so I always feel like I have an audience.
I feel exactly the same for anything I do :P0 -
Well done on the timetrial - I don't think there is any question that you would go sub 19 in a race. You are shaping up nicely for the Lakes!
Thanks TJ. Well I won't be complacent on the start line at Blessington. I'd be over the moon with 38:59.99. I'm hoping that the hills here in Italy will see me up that hill at 6.5K round the Lakes.
I didn't like the way the last 2K of my TT were run at 10K pace. Surprised I could only manage 3K on target.0 -
VO2max 10x400m @ 3K pace off 60 seconds jog recovery
Pouring down Saturday morning.
I spent some time stalling inside before eventually heading out. Soaked through within a minute. I didn’t spot anyone else out running or cycling and I know some of the locals must have thought I was nuts.
Warm-up up to the road that I remembered as being flat. Turns out it wasn’t as flat as I’d thought. I continue my warm-up along my ‘flat’ road. The first 200 meters (approx) are uphill, then there are around 50 metres of flat road before around 150 metres of slight downhill. Essentially this meant that my even numbered 400s would be tougher than my odd numbered 400s.
I got stuck in. Targeting 3K pace of 3:35 to 3:40 min/km [5:46 to 5:54 min/mile].
I didn’t hit pace at all on the first easy 400, logging 3:46 [6:04] pace. In my defense it has been years since I last ran 400s. The second hard 400 was another 3:46 [6:04]. I was already wondering if 3K pace was realistic for these, should I target 5K pace instead? Then the next easy 400 logged at 3:32 [5:41], that was more like it. I reckoned if I could continue to run fast on the ‘easy’ 400s then a 3K average pace might be doable.
The next hard 400 and I was feeling it already. Glutes were being worked on the 200m uphill stretch. I had by now completely forgotten that it was pouring down rain, a sign that I was taking the session seriously. I was wondering if I’d set myself too much of a challenge in aiming for 10 intervals, maybe 8 would have been more realistic.
I kept tipping away, up and down, up and down. Each recovery of 60 seconds was feeling shorter and shorter. I’d jog each recovery, sometimes just in circles at the start of the 400m stretch. The easy 400s were feeling tougher, the hard 400s were really pushing legs and lungs. But I get there in the end. All 10 completed.
Fairly wrecked. But happy to have stuck it out and feeling like I’d really put in a good session. VO2max meets hill repeats. Could feel glutes aching on my cool-down.
Final average pace was exactly 3:40 [5:54], so slow end of target pace, but still target pace. Would have been better, I think, if I had managed to get pacing right on the first 400.
I01 90 3:46 [6:04] net down
I02 90 3:46 [6:03] net up
I03 85 3:32 [5:41] net down
I04 88 3:39 [5:52] net up
I05 85 3:32 [5:41] net down
I06 90 3:44 [6:00] net up
I07 86 3:35 [5:46] net down
I08 90 3:44 [6:01] net up
I09 86 3:36 [5:47] net down
I10 91 3:46 [6:04] net up
Average Interval 88 3:40 [5:54]
Blessington Week 5 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.05M | 9:06
5K TT, sub 19:00 attempt | 5.01K | 19:09 (3:49 min/km [6:09 min/mile])
Mini Hill Run distance tbc | 4.44M | 9:24
10 x 400ms at 3K pace | 7.96K | average 400m 3:40 [5:54] 88 seconds
Big Hill Run distance tbc | |
Miles WTD 22.10 / MTD 124.86 / YTD 1278.490 -
Long Hill Climb
I’d been looking forward to this one. The sun was out on a warm Sunday morning. I carried a bottle of water with me. I started with my one mile warm-up descent down to the next village (Baresi). At the church I hit the lap button, turned around and started my long climb back up the mountains.
Again I have no target pace in mind. My aim is to keep my breathing steady and not overwork my lungs (the lungs had their work-out on Saturday) and to run the whole way up, no walking allowed. My summit is a fountain at the end of the road (Mezzeno), over 700 metres of climb and around 5 miles away.
The first mile back to my starting village (Roncobello) is fairly comfortable. I can feel the legs working almost immediately but the strain is bearable. I try to ignore my legs and just focus on my breathing, nice and steady, it’s not a race. I stay in the shade as much as is possible. I enjoy the short flat stretch through the village before the climb resumes. Continue at a steady pace up to the next hamlet (Capovalle), the church here is my end point for shorter climbs, today I keep heading up. There’s another maybe 100ms of flat and then the real climb begins.
There are no more houses now. Just forest reaching up the mountainside on one side of the road and forest disappearing into the valley below me on the other side. Very few cars passing me and I can hear them coming long before I see them so I tend to stick to the middle of the road. I overtake the occasional hikers. The gradient has noticeably increased and I can tell my pace has dropped. There are two long straight stretches that are very very hard work. I don’t really look up as the next bend never seems to get any closer. I keep my head down and just concentrate on putting one foot in front of the other. I finish the first long straight, two quick hairpins later I start the next long straight, here the gradient is even steeper. Legs are aching, and my lungs are working but I make sure to keep them under control.
Finally I leave this second long stretch and now I start a long series of hairpins. I hug the outside of each hairpin where the incline is less severe. The legs welcome any little decrease in gradient that I can find. Little steps, little steps, drink some water, one foot in front of the other. The climb is relentless.
I arrive at a forest lodge, one that can be rented out for weekends, barbeques etc, and I know that I’m not too far from the top. Hardwork – but I know I’m going to get there without stopping, still my summit fountain can’t come soon enough. There are a couple more hairpins and then I see the first few parked cars that signal the start of the end of the road. This is where people drive to before heading off on foot along countless Alpine Trails. I’ve come up over the tree line now. The incline has lessened a bit. Nearly there. I check the Garmin and see that I’ve been climbing for over 58 minutes. I up the pace, I reckon I can get to the fountain in under an hour. I’ve reached 1600ms now and the road flattens out and I see the fountain. I hit lap as soon as I reach it: 59:43. Happy to have gone under an hour.
I don’t stop, I just turn around and start heading back down. The lungs can take a rest. Now it’s about finding the right pace to cruise downhill, I don’t want to speed down, don’t think my knees could take it, so I try to find a nice balance between applying brakes and letting gravity do the work. Takes about a mile to find a comfortable pace. There’s another runner ahead of me that I gradually catch and overtake. The descent is fun: quickly ticking off landmarks that I'd struggled past a little earlier.
Eventually I arrive back where I started and I’m sorry to have to press stop on the watch. Really happy with this run, and I love the elevation profile on the Garmin.
I plan on running this same route next Sunday morning. The objective will be the same, i.e. run the whole way while keeping my breathing controlled, but I’ll also want to get from church to fountain in less than 59:43.
Low mileage this week, but the quality and variety has been good. It'll be low again next week, I don't mind, though it'li put a bit of a dent in my shot at 2000 miles for the year.
Descent 1 – 0.99M @ 8:38
Ascent – 5.16M @ 11:35
Descent 2 – 4.26M @ 7:40
Total 10.41M @ 9:42
Blessington Week 5 of 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:20 to 10:00 | 5.05M | 9:06
5K TT, sub 19:00 attempt | 5.01K | 19:09 (3:49 min/km [6:09 min/mile])
Mini Hill Run distance tbc | 4.44M | 9:24
10 x 400ms at 3K pace | 7.96K | average 400m 3:40 [5:54] 88 seconds
Big Hill Run distance tbc | 10.41M | 9:42
Miles WTD 32.51 / MTD 135.27 / YTD 1288.900 -
Short Hill Climb
Repeat of last Friday's run. A one mile descent followed by a little over 2 miles of steady climb, total elevation gain of around 250 metres.
Again I just run at a pace that keeps the lungs happy. I notice however that that pace is fractionally quicker today than last time out. I manage to complete the climb 30 seconds faster today expending the same effort as on Friday. Great way to start the day. Light rain falling this morning so it was nice and fresh.
I'm undecided about what to do tomorrow. I might try run two 'laps' of today's run. See how the legs respond to a climb, descent, climb, descent. It would be around 4.5 miles of climb in total. I'll decide tomorrow. I want to keep the legs feeling fairly fresh ahead of this weekends 400s and long climb. Next week will be easy running ahead of Blessington.
Descent 1: 1.03M @ 8:13
Ascent: 2.24M @ 10:23
Descent 2: 1.23M @ 7:51
Total 4.5M @ 9:12
Blessington Week 6 of 7 Session Targets|Actual Distance|Actual Pace
Short Hill Climb | 4.50M | 9:12
TBC | |
Short Hill Climb | |
10 x 400ms at 3K pace | |
Long Hill Climb | |
Miles WTD 4.50 / MTD 139.77 / YTD 1292.900 -
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2 x Short Hill Climb
I knew that once the idea of doing two repeats of my short hill climb had entered my head then that is what I’d run Wednesday. I left this one until the afternoon, probably not wise as yesterday was a scorcher, barely a cloud in the sky. I was on the road at 15:00. Tuesday I’d noticed a slight tightness in my right hamstring, it was back yesterday. I only notice it while running downhill. Need to keep an eye on this, I’m aware that my legs are being asked to perform differently to what they’re used to in these few days.
I complete my first warm-up descent and hit the lap button at the church in Baresi. Start my first climb. Warm air and hot sun on the back of my neck. I try to run in the shade as much as possible. As always I focus on keeping my breathing in check. Pour some water over my head when running exposed stretches of road.
Through Roncobello and keep running up. I resist any urge to speed up, conscious that I need something in the tank for the second ascent later. Head-down, tip away metre by metre. I can definitely feel the heat. Eventually get to the church in Capovalle and hit lap button, 23 mins 55 secs.
I notice the hamstring immediately on the descent back down to Baresi, although it improves the further I run. The descent allows me to recover completely from the first climb. I’m a little apprehensive all the same as I approach the church in Baresi. Not sure how the second ascent is going to feel. I needn’t have worried, the second ascent went fine.
I fall into a nice steady rhythm, I was enjoying the climb. Yes the legs were straining but it was manageable. More water over my head, but the water was warm now so not as refreshing as earlier. Through Roncobello again, so 150 or so metres of ‘flat’ (it’s actually not flat here, it’s still uphill just not nearly as steep, it’s all relative). I notice that the lungs are working a little harder than first time up but they’re still under control.
Negotiate the 4 hairpins between Roncobello and Capovalle and reach the church again, second ascent completed in 22 mins 52 secs, over a minute faster than first time up. The second ascent didn’t feel much more difficult than the first ascent.
As I’m running back down to Roncobello (hamstring much better) the thought of trying a third ascent enters my head. I have no doubt I could have completed a third climb, and in and around 22 or 23 minutes. A third and final climb seemed much more attractive a prospect than the tenth and final 400m interval did last Saturday. But I convince myself not to do third climb. I want to stay fresh for Sunday morning’s long climb.
http://connect.garmin.com/modern/activity/576329577
Will pay attention to hamstring on final midweek run. If it still feels tight I might think twice about my 400s (the ones with built in hill repeats) on Saturday.
Descent 1: 0.93M @ 9:05
Ascent 1: 2.22M @ 10:46
Descent 2: 2.23M @ 8:06
Ascent 2: 2.22M @ 10:19 [1300M for the year]
Descent 3: 1.26M @ 7:39
Total 8.85M @ 9:22
Blessington Week 6 of 7 Session Targets|Actual Distance|Actual Pace
Short Hill Climb | 4.50M | 9:12
2 x Short Hill Climb | 8.85M | 9:22
Short Hill Climb | |
tbc 10 x 400ms at 3K pace | |
Long Hill Climb | |
Miles WTD 13.35 / MTD 148.62 / YTD 1301.750
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