2012 4 Races for 4 PBs

Tom Joad

5K TT - I would do at least 10 days before the race. Do you need to do a 16 miler a week before the race? Certaintly wouldn't do the two back to back.

outforarun

Tom Joad wrote: »

5K TT - I would do at least 10 days before the race. Do you need to do a 16 miler a week before the race? Certaintly wouldn't do the two back to back.

Thanks for the feedback.

The 5K TT, that's the one I was unsure about to be honest. Not so much because of the 16 miler on the Sunday*, but because of the proximity to race day, especially with the mini VO2 on the Wednesday between both. I might replace it with 5x800s @ 5K pace (can't push it back, as I'm in Strasbourg).



*Touchwood, I never seem to struggle or suffer from running long the day after running fast. I do this quite often. The P&D 10K TTs for example have 17 milers scheduled on the day after. That said, I wouldn't run an 18 or 20 miler the day after a fast run nor would I run any long run with MP miles, but the body hasn't object so far up to 17 LSR paced miles.

Tom Joad

outforarun wrote: »

Thanks for the feedback.

The 5K TT, that's the one I was unsure about to be honest. Not so much because of the 16 miler on the Sunday*, but because of the proximity to race day, especially with the mini VO2 on the Wednesday between both. I might replace it with 5x800s @ 5K pace.



*Touchwood, I never seem to struggle or suffer from running long the day after running fast. I do this quite often. The P&D 10K TTs for example have 17 milers scheduled on the day after. That said, I wouldn't run an 18 or 20 miler the day after a fast run nor would I run any long run with MP miles, but the body hasn't object so far up to 17 LSR paced miles.

On the Time Trial, the wisdom around these parts is that you won't get any benefit from it if you do it less than 10 days before the event - so you would be flogging yourself for no reason by doing it the Saturday.

The 800's might be a better idea too that the mini VO2.

On the 16 miler - that would be the max LSR I would ever do so probably not as applicable to you who go far beyond that! The thoughts of a 20 miler makes my eyes water.

Looks fairly solid other than that and I'd say Sub 39 should be yours on the day.

outforarun

Recovery 5 Miles

Enjoyed my break. Still walking to and from work everyday (4.5 miles round trip) getting at least another mile stroll at lunch time. And spent several hours Saturday morning wandering around Fota, warm in a t-shirt on a glorious glorious sunny day. So I have kept the legs moving.

The best part of the break was not having to get to get up early to run. Managed to catch up on some sleep. And now raring to get into my 15 run build-up to the Cork Rebel Run 10K.

Started back this morning at 6:15. Dark out but not cold. I kept it simple, an out and back, Kilmainham to Chapelizod along the Chapelizod Road. Legs felt good. I kept an eye on the Garmin as well, I want to re-introduce some discipline around my paces. I was determined to keep this at recovery pace.

Still mostly dark when I arrived back home 5.01 miles later. Feels good to be running again.

M01 9:48
M02 9:02
M03 9:28
M04 9:27
M05 9:18

Total 5.01M @ 9:24

Toward Rebel Run 10K|Date|Actual Distance Pace(s)
Recovery 5M @ 9:20 to 10:00 | Monday 29 Sep | 5.01M @ 9:24
VO2Max 5x1K @ 5K pace | Tuesday 30 Sep |
Recovery 5M @ 9:20 to 10:00 | Wednesday 01 Oct |
Recovery to and from 5-aside | Friday 03 Oct |
TBC (depends on legs, hopefully 5M Tempo)| Saturday 04 Oct |
LSR 14M @ 8:15 to 8:30 | Sunday 05 Oct |
Recovery 5M @ 9:20 to 10:00 | Tuesday 07 Oct |
MLR 10M @ 8:25 to 8:40 | Wednesday 08 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 09 Oct |
VO2Max 5x800 @ 5K pace | Saturday 11 Oct |
LSR 16M @ 8:15 to 8:30 | Sunday 12 Oct |
Recovery 5M @ 9:20 to 10:00 | Tuesday 14 Oct |
VO2Max 3x1K @ 5K pace | Wednesday 15 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 16 Oct |
Recovery 8K with 6x100m Strides | Saturday 18 Oct |
Cork Rebel Run 10K sub 39 attempt | Sunday 19 Oct |

AuldManKing

Tom Joad wrote: »

On the Time Trial, the wisdom around these parts is that you won't get any benefit from it if you do it less than 10 days before the event - so you would be flogging yourself for no reason by doing it the Saturday.

Bang on - most of the final key sessions (bar the Marathon) are done approx 10-14 days before the race.

outforarun

VO2Max 5x1K @ 5K pace off 2 mins recovery

I was unsure what to expect from yesterday’s run. I hadn’t run at 10K pace or faster since the start of September, over three weeks ago. I had taken a half-day from work so I did this one in the afternoon in the Park. My warm-up brought me in at Islandbridge Gate, up the Khyber onto Chesterfield and up to Furze, then I hit lap and got stuck in, planned on running this around the Furze - Ordnance loop. I was setting 5K pace as 3:45 [6:02] to 3:50 [6:10].

K1
Happy to see my initial guess at pace was a little too fast and so I could settle into a kilometre of controlled deceleration. Loads of deer across the road half way down Furze so I need to plot a route through them, had to check my pace a little . Decided that I should change route and not come down Furze again. Felt comfortable for first 800ms, last 200ms less comfortable. First interval 3:46 [6:04].

K2
Started this halfway up Ordnance. Again I started out way too fast and needed to apply the brakes from early on. Felt pretty good on this. The Garmin holding in the low to mid 3:30s. Dashed through the Mountjoy Roundabout without any traffic hold-up and I continue up the North Road. Felt better than the first interval and at 3:38 [5:51] it was faster, despite the more uphill profile.

K3
When I start the third interval too fast I remind myself of my recent commitment to be more disciplined regarding paces. This shouldn’t just count for recovery runs, it should also apply to VO2 runs, I drop off the pace until I’m traveling at target pace and I hold that as I turn down toward the Phoenix roundabout. I’m still feeling fairly comfortable. Lungs are being worked but nothing terribly difficult. Legs are responding ok even though they don’t feel particularly zippy. This one logs at 3:47 [6:05].

K4
I turn around at the Phoenix for the 4th interval and run back the way I’ve just come. I seem destined to start each of these too fast. Typical interval involves: 0-100m haring off at high 3:2X pace, 100-300m easing off to high 3:3X pace, 300-500m easing off to low 3:4X pace, 500-800m travelling fairly comfortably at mid 3:4X pace, 800-1000m travelling less comfortably at high 3:4X pace. This interval logs at 3:46 [6:04]

K5
Turned around again for this one and ran back toward Phoenix roundabout. Started a little slower than usual but still too fast. I ease off and actually start daydreaming a little. Then after almost 500m I check Garmin and see 3:55 [6:18] showing. Oops, complete loss of concentration there. So the lungs are asked to work overtime on the last 500m, working average pace down from 3:55 to a final 3:46 [6:04].

Overall that felt tough but controlled. The second interval caused my average interval pace to be fractionally higher than target. I was never really counting down the last few metres of an interval. The lungs and legs were given a decent workout. But this wasn’t nearly as hard-work as the two 5x1K @ 3K pace sessions I completed earlier in the summer.

Happy with afternoon’s work, considering it had been some time since I last travelled at this speed, it was unseasonably humid and I was hacking a little having picked up a small chesty cough that’s been in our house for the last week or so.

I also realize now that a 5K TT and the additional effort it would involve, 8 days out from a 10K race would, as TJ and AMK have pointed out, not be wise.

Warm-up 3.74K @ 5:24 [2.32M @ 8:42]

Interval 1: 3:46 [6:04]
Interval 2: 3:38 [5:51]
Interval 3: 3:47 [6:05]
Interval 4: 3:46 [6:04]
Interval 5: 3:46 [6:04]

Average Interval 3:44 [6:01]

Cool-down 2.61K @ 5:16 [1.62M @ 8:29]

Toward Rebel Run 10K|Date|Actual Distance Pace(s)
Recovery 5M @ 9:20 to 10:00 | Monday 29 Sep | 5.01M @ 9:24
VO2Max 5x1K @ 5K pace | Tuesday 30 Sep | 13.17K @ 4:45 [8.19M @ 7:39] average interval 3:44 [6:01]
Recovery 5M @ 9:20 to 10:00 | Wednesday 01 Oct |
Recovery to and from 5-aside | Friday 03 Oct |
TBC (depends on legs, hopefully 5M Tempo)| Saturday 04 Oct |
LSR 14M @ 8:15 to 8:30 | Sunday 05 Oct |
Recovery 5M @ 9:20 to 10:00 | Tuesday 07 Oct |
MLR 10M @ 8:25 to 8:40 | Wednesday 08 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 09 Oct |
VO2Max 5x800 @ 5K pace | Saturday 11 Oct |
LSR 16M @ 8:15 to 8:30 | Sunday 12 Oct |
Recovery 5M @ 9:20 to 10:00 | Tuesday 14 Oct |
VO2Max 3x1K @ 5K pace | Wednesday 15 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 16 Oct |
Recovery 8K with 6x100m Strides | Saturday 18 Oct |
Cork Rebel Run 10K sub 39 attempt | Sunday 19 Oct |


Miles WTD 13.20 / MTD 140.95 / YTD 1462.38

outforarun

Recovery 5 Miles

An unhappy start to the day. On the road at 6:16 to run a repeat of Monday morning's run, an out and back to Chapelizod. As I'm heading along Chapelizod road I see blue and red flashing lights of an emergency vehicle some distance up ahead. When I arrive at the scene I see that the emergency car is stopped in front of a large stag lying motionless on the road. I assume it's dead, maybe an outside chance that it was tranquillised, I doubt it. As I pass the scene on my return the stag has been loaded onto a trailer ready for removal.

Legs were ok. Slight strain on right of groin. I had felt something before yesterday's intervals but thought nothing of it. Better now as I type.

M01 10:23
M02 09:27
M03 09:15
M04 08:51
M05 08:51

Total 5.00 @ 9:23

Toward Rebel Run 10K|Date|Actual Distance Pace(s)
Recovery 5M @ 9:20 to 10:00 | Monday 29 Sep | 5.01M @ 9:24
VO2Max 5x1K @ 5K pace | Tuesday 30 Sep | 13.17K @ 4:45 [8.19M @ 7:39] average interval 3:44 [6:01]
Recovery 5M @ 9:20 to 10:00 | Wednesday 01 Oct | 5.00M @ 9:23
Recovery to and from 5-aside | Friday 03 Oct |
TBC (depends on legs, hopefully 5M Tempo)| Saturday 04 Oct |
LSR 14M @ 8:15 to 8:30 | Sunday 05 Oct |
Recovery 5M @ 9:20 to 10:00 | Tuesday 07 Oct |
MLR 10M @ 8:25 to 8:40 | Wednesday 08 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 09 Oct |
VO2Max 5x800 @ 5K pace | Saturday 11 Oct |
LSR 16M @ 8:15 to 8:30 | Sunday 12 Oct |
Recovery 5M @ 9:20 to 10:00 | Tuesday 14 Oct |
VO2Max 3x1K @ 5K pace | Wednesday 15 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 16 Oct |
Recovery 8K with 6x100m Strides | Saturday 18 Oct |
Cork Rebel Run 10K sub 39 attempt | Sunday 19 Oct |


Miles WTD 18.20 / MTD 5.00 / YTD 1467.38

outforarun

Busy at home busy at work. Haven't been near boards in a few days. Tired now in Strasbourg but I need to give an update of the last few runs while I can still remember something about them.

Friday 03 October
I was worried about this. A short warm-up run from the office to our 5-a-side venue in Ballsbridge. Then my first time on a football pitch in a year. I was paranoid that I was going to strain or tear something. Instead it went ok. I spent the last 15 minutes in goals, bored but happy that my legs were in a safer place. A slow cool-down afterwards back to the office, pick up my bag and continue the run home.

Office to 5-a-side 1.72M @ 8:22
5-a-side to home 3.89M @ 9:45

Saturday 04 October
Legs felt 'ok' after Friday's football so I decided to risk a tempo run. Ran with mrs outforarun's sister who was visiting from London. A warm-up run to Chapelizod along the Liffey walkway then into the park at Chapelizod Gate and up the hill to the playing fields. I then ran my tempo section solo around the playing fields. This under bright and unseasonably warm sunshine.

Plan was for 8K at LT pace of 4:06 [6:36] to 4:10 [6:42] min/km. I ran anti-clockwise and the first stretch down to the fort felt very easy. I turn back toward the Papal Cross and realise there is a healthy head-wind blowing against me. I complete 3 laps of the playing fields, gaining a second or two with the wind behind me, losing a second or two with the wind against me. The first 4K are comfortable, the second 4K are comfortably difficult. Pleased with this, felt easier than the LT run I did the weekend before the half marathon. Complete the LT section with an average pace of 4:07 [6:38].

Join back up with sis-in-law to run a cool-down back home. Right of groin is still a bit sore. Football didn't help.

Warm-up 4.81K @ 5:46 [2.99M @ 9:17]
LT 8.02K @ 4:07 [4.98M @ 6:38]
Cool-down I 0.63K @ 5:00 [0.39M @ 8:02]
Cool-down II 2.02K @ 5.48 [1.26M @ 9:20]

Total 15.48K @ 4:53 [9.62M @ 7:52]

Sunday 05 October
Legs were very stiff at the start of this one. I think I could feel the effects of the football more today than I did on Saturday. I wore my Skins base layer for this one, been a while. I planned a re-run of the 14 miler I ran with overpronator a few weeks back. Got into the run gradually and shook of some of the stiffness. This week has seen me running on 6 days, unusual for me. As I entered the park by Whites Road I hear footsteps approaching from behind and then for a few seconds I'm running shoulder to shoulder with Cathrina McKiernan (I'm fairly certain it was her), 'Good morning', 'Good morning'.

I run along the trails into Furry Glen and then back up from Knockmaroon hugging the wall up to the Castleknock Gate and then along the trails off the North Road. I cut back down by the Playing Fields instead of the trails along the Khyber. Pace is fast side of target pace and the legs do feel a bit tired. Happy to finish this one and bring a busy week's running to an end, escaping more or less unscathed. The legs were fairly stiff for the rest of the day.

Total 14.05M @ 8:17

Tuesday 07 October
Back in Strasbourg. Back following the river doing laps of the old town. Remembering how much I dislike running on cobbles. Keeping the pace nice and slow and passing 1500 miles for the year.

Total 5.01 @ 9:23

Wednesday 08 October
Managed to get lost earlier on this one. Plan had been for a 10 miler, but time constraints saw me knocking two miles of this and running it faster than originally planned. I had hoped to arrive at a large park, Parc de l'Orangerie near the Council of Europe. Instead one wrong turn and I came close to running into Germany. Once I realised I was no where near the park I retraced my steps, only to mess this up as well. Starting to wonder if I'd end up running 10 or more miles afterall, but then managed (with some local help) to get back to town. Another lap of the island and back to the hotel. Enjoyed this one despite my poor navigation.

Total 8.06M @ 8:05.

Toward Rebel Run 10K|Date|Actual Distance Pace(s)
Recovery 5M @ 9:20 to 10:00 | Monday 29 Sep | 5.01M @ 9:24
VO2Max 5x1K @ 5K pace | Tuesday 30 Sep | 13.17K @ 4:45 [8.19M @ 7:39] average interval 3:44 [6:01]
Recovery 5M @ 9:20 to 10:00 | Wednesday 01 Oct | 5.00M @ 9:23
Recovery to and from 5-aside | Friday 03 Oct | 1.72M @ 8:22 and 3.89M @ 9:45
TBC (depends on legs, hopefully 8K Tempo)| Saturday 04 Oct | 15.48K @ 4:53 [9.62M @ 7:52] LT 8.02K @ 4:07 [4.98M @ 6:38]
LSR 14M @ 8:15 to 8:30 | Sunday 05 Oct | 14.05 @ 8:17
Recovery 5M @ 9:20 to 10:00 | Tuesday 07 Oct | 5.01M @ 9:23
MLR 10M @ 8:25 to 8:40 | Wednesday 08 Oct | 8.06M @ 8:05
Recovery 5M @ 9:20 to 10:00 | Thursday 09 Oct |
VO2Max 5x800 @ 5K pace | Saturday 11 Oct |
LSR 16M @ 8:15 to 8:30 | Sunday 12 Oct |
Recovery 5M @ 9:20 to 10:00 | Tuesday 14 Oct |
VO2Max 3x1K @ 5K pace | Wednesday 15 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 16 Oct |
Recovery 8K with 6x100m Strides | Saturday 18 Oct |
Cork Rebel Run 10K sub 39 attempt | Sunday 19 Oct |


Miles WTD 13.07 / MTD 47.35 / YTD 1509.72

outforarun

Things finally starting to get quieter work and home wise. Time for a little more catch-up and then hopefully from next week I can get back to a one run per post ratio (because every run deserves it's own post).

Thursday 9 October - Recovery 4.5 Miles

Finished up in the office/warehouse, into cab, back to hotel, straight into runners and back out into a wet rainy Strasbourg evening. I've got to be back in the lobby soon to head out with my colleague to grab some food. So I decide to do just two laps of the island which should cover 4.5 miles and buy me a few minutes. A rushed recovery run is not really a recovery run, I tip around at what felt like easy rather than recovery pace. Have to keep alert for the endless cyclists, that zip about on the footpaths here.

Finish run, rapid shower and change and then out for a pizza.

Total 4.59M @ 8:33

Saturday 11 October - VO2Max 5x800m @ 5K pace off 2 mins recovery
Arrived home late Friday night, back on home turf Saturday afternoon to put on the Brooks and work up a sweat. Got out at lunchtime for this one. It felt like summer. Bright blue skies and warm sunshine. Slightly sluggish warm-up via Islandbridge Gate up to Furze Road, not feeling super enthusiastic about this. At the start of Furze I hit lap and get stuck in. 5K pace 3:45 [6:02] to 3:50 [6:10].

Straight away I'm happy to note that it's one of those days where I hit 3:3X pace off the bat and need to work on slowing down rather than working to maintain pace. First interval feels easy and is faster than target at 3:41 [5:55]. Second interval mostly up Ordnance is a little harder but I'm still working on dropping the pace rather than raising the pace. To be honest I'm not really trying to slow down too much, the effort levels feel about right for the session and if that happens to be 3:40 [5:54] to 3:45 [6:02], then so be it. Interval 2 logs at 3:42 [5:58] pace.

Interval 3 is quicker still at 3:39 [5:53] pace. I'm not willing the 800s to end but I am enjoying the 2 mins recovery. Thinking of Cork next Sunday and wondering how 3:53 [6:15] pace will feel. I'm getting some confidence from this session. I race some cyclists on interval 4 and log a 3:39 [5:53]. Then interval 5 is a bit of a cheat as it's nearly all down Chesterfield. I finish back on Furze with a 3:35 [5:46] final 800. Pleased with this session.

Warm-up 3.72K @ 5:45 [2.31M @ 9:15]

Interval 1 - 2:57 (3:41[5:55])
Interval 2 - 2:58 (3:42[5:58])
Interval 3 - 2:55 (3:39[5:53])
Interval 4 - 2:56 (3:39[5:53])
Interval 5 - 2:52 (3:35[5:46])

Cool-down 3.49K @ 5:10 [2.17M @ 8:19]

Sunday 12 October - LSR 14 Miles
Seem to be constantly stuck for time these days. Headed out a little later than planned this morning and so needed to knock 2 miles of this planned 16 miler. I was on cooking duty and food had to be on table by 12:30 at the latest.

Gorgeous weather out there but cold. After half a mile I was regretting not wearing gloves. Water bottle hand was freezing going up the Khyber. Start of the run I had the sun mostly at my back so that wasn't helping my hands warm-up. Exit at Ashtown and follow the canal down to Castleknock lock. Then finally turn into the sun and head for Whites Road and back into the Park. I check pace for the first time here (I knew I'd started out slow but didn't want to stress myself early on), 8:39 was showing so I raise the tempo a little bit now. I turn down Ordnance. No trails today I just continue anti-clockwise round by the S-bends and cut up onto the playing fields just before the Fort. Lots and lots of runners out today. Final stages of DCM countdown well underway. Up Acres to the Phoenix monument and then down Chesterfield, diverting behind the Polo stand and along Lord's Walk. The car-park filling up quickly for the zoo. Back-out Islandbridge Gate and home.

Not too bad a week's running considering I had a busy schedule. The week was 4.5 miles shorter than planned, but these weren't key miles so I don't think it'll have an impact on the 10K next week. Might have an impact on aspirations of hitting 2000m for the year though.

Total 14.05M @ 8:20


Toward Rebel Run 10K|Date|Actual Distance Pace(s)
Recovery 5M @ 9:20 to 10:00 | Monday 29 Sep | 5.01M @ 9:24
VO2Max 5x1K @ 5K pace | Tuesday 30 Sep | 13.17K @ 4:45 [8.19M @ 7:39] average interval 3:44 [6:01]
Recovery 5M @ 9:20 to 10:00 | Wednesday 01 Oct | 5.00M @ 9:23
Recovery to and from 5-aside | Friday 03 Oct | 1.72M @ 8:22 and 3.89M @ 9:45
TBC (depends on legs, hopefully 8K Tempo)| Saturday 04 Oct | 15.48K @ 4:53 [9.62M @ 7:52] LT 8.02K @ 4:07 [4.98M @ 6:38]
LSR 14M @ 8:15 to 8:30 | Sunday 05 Oct | 14.05 @ 8:17
Recovery 5M @ 9:20 to 10:00 | Tuesday 07 Oct | 5.01M @ 9:23
MLR 10M @ 8:25 to 8:40 | Wednesday 08 Oct | 8.06M @ 8:05
Recovery 5M @ 9:20 to 10:00 | Thursday 09 Oct | 4.59M @ 8:33
VO2Max 5x800 @ 5K pace | Saturday 11 Oct | 13.15K @ 4:53 average interval 3:39 [8.17M @ 7:51 average interval 5:53]
LSR 16M @ 8:15 to 8:30 | Sunday 12 Oct | 14.05M @ 8:20
Recovery 5M @ 9:20 to 10:00 | Tuesday 14 Oct |
VO2Max 3x1K @ 5K pace | Wednesday 15 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 16 Oct |
Recovery 8K with 6x100m Strides | Saturday 18 Oct |
Cork Rebel Run 10K sub 39 attempt | Sunday 19 Oct |


Miles WTD 39.87 / MTD 74.15 / YTD 1536.52

outforarun

Recovery 5 Miles

Achtung Baaaaby!!!!

Alarm went off this morning at 5:55 and I hadn't a clue why. Then 10 seconds later I remembered it was because I needed to go for a run. Surprised myself by getting up and out without hesitation. Mild out this morning. Went for a lap around Inchicore and SCR rather than an out and back to Chapelizod. Easy to keep it at recovery pace this morning.

Next run will be Thursday rather than tomorrow morning.

M01 9:56
M02 9:14
M03 9:00
M04 9:33
M05 9:28

Total 5.01M @ 9:26

Toward Rebel Run 10K|Date|Actual Distance Pace(s)
Recovery 5M @ 9:20 to 10:00 | Monday 29 Sep | 5.01M @ 9:24
VO2Max 5x1K @ 5K pace | Tuesday 30 Sep | 13.17K @ 4:45 [8.19M @ 7:39] average interval 3:44 [6:01]
Recovery 5M @ 9:20 to 10:00 | Wednesday 01 Oct | 5.00M @ 9:23
Recovery to and from 5-aside | Friday 03 Oct | 1.72M @ 8:22 and 3.89M @ 9:45
TBC (depends on legs, hopefully 8K Tempo)| Saturday 04 Oct | 15.48K @ 4:53 [9.62M @ 7:52] LT 8.02K @ 4:07 [4.98M @ 6:38]
LSR 14M @ 8:15 to 8:30 | Sunday 05 Oct | 14.05 @ 8:17
Recovery 5M @ 9:20 to 10:00 | Tuesday 07 Oct | 5.01M @ 9:23
MLR 10M @ 8:25 to 8:40 | Wednesday 08 Oct | 8.06M @ 8:05
Recovery 5M @ 9:20 to 10:00 | Thursday 09 Oct | 4.59M @ 8:33
VO2Max 5x800 @ 5K pace | Saturday 11 Oct | 13.15K @ 4:53 average interval 3:39 [8.17M @ 7:51 average interval 5:53]
LSR 16M @ 8:15 to 8:30 | Sunday 12 Oct | 14.05M @ 8:20
Recovery 5M @ 9:20 to 10:00 | Tuesday 14 Oct | 5.01M @ 9:26
VO2Max 3x1K @ 5K pace | Wednesday 15 Oct |
Recovery 5M @ 9:20 to 10:00 | Thursday 16 Oct |
Recovery 8K with 6x100m Strides | Saturday 18 Oct |
Cork Rebel Run 10K sub 39 attempt | Sunday 19 Oct |


Miles WTD 5.01 / MTD 79.16 / YTD 1541.5

outforarun

2K Dress Rehearsal

Once again I depart from the script. I'd planned on 3x1K @ 5K pace but I'd expected to be running on Wednesday and not tonight. So with only 2 days between today and race day I reasoned that that might be a little too much too close to Sunday. Really I was just looking for a bit of confidence with 10K speed. Decided to run just 2K at a 10K pace of 3:53 [6:15].

Ran from office to home, aware that the Brooks were finding the ground slippy in places. Dropped rucksack home and continued over to Islandbridge Gate. Just a bit too dark too head into the park so I stuck to Chapelizod Road. Hit the lap button and ran 1K out and 1K back. The out K felt harder than I'd expected, what felt like 10K pace was showing 3:55 [6:18] on the Garmin. I hoped this was due to slight headwind blowing against me and what I'm convinced is a slight uphill drag. The back K seemed to prove me right as average pace moved up to 3:51 [6:12] and the effort felt easier.

Finish the 2K at 3:51 [6:11] pace, feeling 'ok'. That wasn't too tough, but another 8K at the same pace will be a nice test come Sunday. Despite feeling that I've deviated a little too much from my 15 run plan and despite knowing that I haven't been careful with diet over the last while (particularly in Strasbourg), I'm starting to look forward to Sunday's race.

5.27K @ 5:36 [3.27M @ 9:01]
2.01K @ 3:51 [1.25M @ 6:11]
1.84K @ 5:39 [1.14M @ 9:06]

Total 9.11K @ 5:13 [5.66M @ 8:23]

Toward Rebel Run 10K|Date|Actual Distance Pace(s)
Recovery 5M @ 9:20 to 10:00 | Monday 29 Sep | 5.01M @ 9:24
VO2Max 5x1K @ 5K pace | Tuesday 30 Sep | 13.17K @ 4:45 [8.19M @ 7:39] average interval 3:44 [6:01]
Recovery 5M @ 9:20 to 10:00 | Wednesday 01 Oct | 5.00M @ 9:23
Recovery to and from 5-aside | Friday 03 Oct | 1.72M @ 8:22 and 3.89M @ 9:45
TBC (depends on legs, hopefully 8K Tempo)| Saturday 04 Oct | 15.48K @ 4:53 [9.62M @ 7:52] LT 8.02K @ 4:07 [4.98M @ 6:38]
LSR 14M @ 8:15 to 8:30 | Sunday 05 Oct | 14.05 @ 8:17
Recovery 5M @ 9:20 to 10:00 | Tuesday 07 Oct | 5.01M @ 9:23
MLR 10M @ 8:25 to 8:40 | Wednesday 08 Oct | 8.06M @ 8:05
Recovery 5M @ 9:20 to 10:00 | Thursday 09 Oct | 4.59M @ 8:33
VO2Max 5x800 @ 5K pace | Saturday 11 Oct | 13.15K @ 4:53 average interval 3:39 [8.17M @ 7:51 average interval 5:53]
LSR 16M @ 8:15 to 8:30 | Sunday 12 Oct | 14.05M @ 8:20
Recovery 5M @ 9:20 to 10:00 | Tuesday 14 Oct | 5.01M @ 9:26
VO2Max 3x1K @ 5K pace | Wednesday 15 Oct | 9.11K @ 5:13 with 2.01K at 3:51 [5.66M 8:23 with 1.25M @ 611]
Recovery 5M @ 9:20 to 10:00 | Thursday 16 Oct |
Recovery 8K with 6x100m Strides | Saturday 18 Oct |
Cork Rebel Run 10K sub 39 attempt | Sunday 19 Oct |


Miles WTD 10.67 / MTD 84.82 / YTD 1547.19

outforarun

Meh.

The sooner I get back marathon training the better. Discipline has been woeful since the HM. This morning I bailed on an early five miler and went back to sleep. I notice I do this when approaching races, part of me argues 'shur' missing 5 miles now won't make any difference'. That's not really the point though. I wonder at times if I'm just trying to lay excuses ahead of a bad performance.

Need to set some targets for Sunday

<39:00 = Gold
<39:01 = Silver, PB (I'll be rightly peed off if I pick up silver)
<40:00 = Bronze
<40:16 = Consolation (Course PB)

I've 7 weeks then to regain some focus, regain some discipline and try finish the year as I started it, with a 5K PB (and sub 19) at the Jingle Bells.

Tom Joad

Best of luck Sunday OFAR - hope you get the sub 39.

overpronator

Best of luck this weekend D, hope it comes together for you. Things looking good for City too, good results last night!

overpronator

Best of luck this weekend D, hope it comes together for you. Things looking good for City too, good results last night!

AuldManKing

Best of luck this weekend - hope the weather plays ball.

yaboya1

Good luck tomorrow.
You might surprise yourself

outforarun

overpronator wrote: »

Best of luck this weekend D, hope it comes together for you. Things looking good for City too, good results last night!

Thanks S. Not sure what to expect tomorrow to be honest.
Bray always pull off some surprise results at season end. Should be a cracking atmosphere Friday, unfortunately I'll be somewhere between Strasbourg and Frankfurt, travelling back to Dublin. Sky+ will be my friend.

outforarun

AuldManKing wrote: »

Best of luck this weekend - hope the weather plays ball.

Thanks AMK. Could go eitherway with the weather - could be gales, could be yet another Indian summer. Not going to bother check the forecast.

outforarun

yaboya1 wrote: »

Good luck tomorrow.
You might surprise yourself

Thanks yaboya. Surprise would be great tomorrow, last time I had a surprise (good surprise) run was back at the start of May.

outforarun

Tom Joad wrote: »

Best of luck Sunday OFAR - hope you get the sub 39.

Thanks TJ. I'd sign for 38:59 right now. Part of me thinks back to that 39:13 at the start of May round Furze/Ordnance. Surely I've improved by 14 seconds since then? Surely I can find 2 extra seconds on Blessington. Nervous.

outforarun

Recovery 8K with 6x100m Strides

More unseasonable weather this lunchtime (apart from the strong winds) with the sun shining in blue skies and temperature in the high teens. Right of groin is not 100%. It twinges if I raise my leg up to tie my laces, apart from that I don't notice it.Left of groin was twinging a bit at the start of this run. Legs don't feel great. Better today I suppose than tomorrow.

I run from Kilmainham to Chapelizod along the Liffey walkway. Then into the Park at Chapelizod Gate and head up to the 15 Acres. Do my strides as I run around the cycle-path. They feel really slow - but checking afterwards I realise that they were run fairly fast (I normally try for around 3K pace).

Tip home afterwards with legs feeling better at the end of the run than the start.

5.00K @ 5:42 [3.11M @ 9:10]
average stride 3:32 [5:40]
1.47K @ 5:36 [0.91M @ 9:00]

Total 8.27K @ 5:26 [5.14M @ 8:45]

Toward Rebel Run 10K|Date|Actual Distance Pace(s)
Recovery 5M @ 9:20 to 10:00 | Monday 29 Sep | 5.01M @ 9:24
VO2Max 5x1K @ 5K pace | Tuesday 30 Sep | 13.17K @ 4:45 [8.19M @ 7:39] average interval 3:44 [6:01]
Recovery 5M @ 9:20 to 10:00 | Wednesday 01 Oct | 5.00M @ 9:23
Recovery to and from 5-aside | Friday 03 Oct | 1.72M @ 8:22 and 3.89M @ 9:45
TBC (depends on legs, hopefully 8K Tempo)| Saturday 04 Oct | 15.48K @ 4:53 [9.62M @ 7:52] LT 8.02K @ 4:07 [4.98M @ 6:38]
LSR 14M @ 8:15 to 8:30 | Sunday 05 Oct | 14.05 @ 8:17
Recovery 5M @ 9:20 to 10:00 | Tuesday 07 Oct | 5.01M @ 9:23
MLR 10M @ 8:25 to 8:40 | Wednesday 08 Oct | 8.06M @ 8:05
Recovery 5M @ 9:20 to 10:00 | Thursday 09 Oct | 4.59M @ 8:33
VO2Max 5x800 @ 5K pace | Saturday 11 Oct | 13.15K @ 4:53 average interval 3:39 [8.17M @ 7:51 average interval 5:53]
LSR 16M @ 8:15 to 8:30 | Sunday 12 Oct | 14.05M @ 8:20
Recovery 5M @ 9:20 to 10:00 | Tuesday 14 Oct | 5.01M @ 9:26
VO2Max 3x1K @ 5K pace | Wednesday 15 Oct | 9.11K @ 5:13 with 2.01K at 3:51 [5.66M 8:23 with 1.25M @ 611]
Recovery 5M @ 9:20 to 10:00 | Thursday 16 Oct | stayed in bed
Recovery 8K with 6x100m Strides | Saturday 18 Oct | 8.27K @ 5:26 [5.14M @ 8:45] average stride 3:32 [5:40]
Cork Rebel Run 10K sub 39 attempt | Sunday 19 Oct |


Miles WTD 15.81 / MTD 89.96 / YTD 1552.33

Duanington

Good luck tomorrow Outforarun - hope it all goes well

outforarun

Meh.

Never got going. bronze with 39:44. Position 22 of 487 finishers. got what I deserved.

Excellently organized race on a tough course. Report later.

Duanington

Time to re-focus the mind Outforarun? There have been a fair few "meh" type entries in your log recently, in stark contrast to the military-style, stick-to-the-plan stuff previous to this round of training.

outforarun

Pre Race

There were moments when I was genuinely looking forward to yesterday’s race, but in the main I found it difficult to get psyched up for it. Part of the reason I think is because I haven’t had a clean run of training for while – I’m definitely a runner that needs to follow a plan, but the last few weeks, between the HM, travel, a not so great diet, and taking a week off cause I felt I needed one, I just haven’t been able to string together a focused sequence of training. This leaves me feeling under-prepared and underwhelmed at the start-line and I’m kind of defeated before the off. To be honest barring a ‘surprise’ run I got exactly what I expected yesterday - a sub 40 but one that would feel like a lot of hard work and not leave me with any great since of reward. If I was betting on myself I would have bet on bronze.

I have an opportunity to put that right now – with 7 weeks ahead of the Jingle Bells 5K where the target is sub 19:00. I must do some research, find some good 5K sessions and build a proper plan so I can finish the year on a good note.

I got out to the CIT about an hour ahead of the race start yesterday. Took my time getting into gear, used the changing rooms and lockers in Leisureworld. Strolled back to the start-line and then ran 1.5K out and back along the course. Trying to get psyched up. I took my place only about two or three rows back from the start of the race. Weather is mostly ok, some sunshine, but some winds and also some dark clouds gathering.

A countdown from 10 and we’re off. Target pace 3:53 min/km [6:15 min/mile].

01-05K

The start is downhill and it was immediately about slowing down the pace and not getting too carried away. No congestion whatsoever and I quickly found my spot in amongst a string of runners. The pace was feeling surprisingly comfortable. Kept reminding myself that it’s mostly downhill for the first 1.5K. I go through K1 in 3:48 [6:07].

Near the end of K2 as we head uphill for the first time a runner pulls level with me on my right-hand-side and appears to have decided to run alongside me. After a while I ask him what he’s targeting. I’m surprised that I’m able to have a conversation without too much difficulty. Turns out he doesn’t really have a target and is prepping for a sub 3 attempt next week in Dublin. I wonder if a 6:15 pace 10K one week out is a good idea and he does say he might be going too fast. He says I’m looking good for sub 39. Maybe I am.

I pull ahead of him as we crest the hill. K2 was 3:47 [6:06]. The hill on K3 slows me down though. For the first time in a race I get to appreciate the wind-blocking effect of running in a group. I’m in group of 4 or 5 runners, about 50 meters ahead there is another group. I move out to the side of our group ready to push-on and I immediately feel the wind against me. I tuck back into our group and immediate shelter. The group is travelling too slow for me so I bite the bullet and head out alone into the wind and resolve to slowly catch the next group, it features the second female finisher. K3 with the hill is a slow 4:08 [6:39]. I don’t feel so comfortable anymore. Any gains I may have made over the first 2K are now gone and average pace is showing at 3:53 [6:15]. I feel like I’m slowing for the same effort. First doubts are taking root.

The course continues to alternate slight inclines with slight drops. Average pace wavering between 3:53 [6:15] and 3:54 [6:17]. K4 is a faster than expected 3:47 [6:05] and suddenly I’m ahead of target again. I cannot figure if I’m travelling too fast or too slow. Splits are up and down, like the course. I more or less stop looking at paces at this point and just focus on maintaining the effort and not letting the second-female group pull away. That group is actually starting to string out and we’re all passing some other individual runners. K5 is a 4:01 [6:27] and I go through half-way on the Garmin in 19:26.

06-10K

Don’t have enough hunger to really push and I’m running on effort and hope. I’m not feeling comfortable and I know that there are two more significant climbs to come. So even though I’m still on target I’m not expecting that to last for much longer. I’m also running on my own which isn’t helping. I’m in countdown mode already and I’m anxious to get this over with. K6 is 3:52 [6:13].

I’m not watching splits or average pace anymore. I overtake one or two more runners who are struggling as we head up the second last climb. My focus continues to be about keeping the gap steady with the second-female. The group she was in is now mostly dispersed. I’ve probably overtaken some of them. K7 in 4:03 [6:30]. Now for the toughest test the steep climb on K8.

I’m overtaken for the first time since K1 just at the base of the hill, this guy must have gone out to slow cause he is powering along. I can hear footsteps approaching from behind and I push a little not wanting to be overtaken again. Head down and try keep the effort honest. Feels like very hardwork and I feel like I’m going backwards. I get there and try ‘enjoy’ the downhill on the other side. K8 is 4:11 [6:44].

During K9 the footsteps from behind catch up with me, it’s the sub 3 hour DCM guy from earlier on. He shouts some encouragement and I try to stay with him, but he’s flying and I can’t find the kick nor the stomach to match him. I watch as he opens the gap and then overtakes the second-female. K9 is 3:51 [6:12]. This pace roller-coaster continues.

Last K. I haven’t looked at the Garmin in ages. I try again to up the pace but the legs aren’t responding. I can hear the announcer on the athletics track up ahead and that gives me a little boost. I can’t wait for this to end. We re-enter the CIT campus and finally I can see the track. I hear the announcer calling out the first and second females. I try up the pace for the last 200m.

I’m squinting at the clock up ahead, hoping for a miracle. Is that a 38:XX or a 39:XX. I squint some more and realise it’s 39:3X. Ah well. I manage some sort of sprint finish to come home in 39:44.

I instantly feel a bit better about the effort I’ve put in as I need to give one huge dry-retch as soon as I stopped. If I had had any breakfast it would have come up, I’m convinced. I find the sub 3 DCM guy and wish him well for Monday, I hope he hasn’t left his sub 3 down in Bishopstown. His marathon PB is 3:13 I think he said, but training has been going well.

Anyway – pleased to finish 22nd, pleased to go under 40. But overall disappointed with the prep ahead of the race, it coloured my attitude on race day and allowed the doubts to creep in early in the race itself. In an odd way though it’s made me more motivated than ever to claim an 18:XX at the Jingle Bells.

For the second year running - an excellently organized race, with a good local atmosphere and some fast runners up front, the top 4 runners finishing in 32:XX. Accurately measured course, lots of fruit and water, nice t-shirt and a decent goodie bag. Now if they could only get rid of some of those hills.

Splits / Average pace
K01 - 3:48 [6:07] / 3:48 [6:07]
K02 - 3:47 [6:06] / 3:48 [6:07]
K03 - 4:08 [6:39] / 3:54 [6:17]
K04 - 3:47 [6:05] / 3:53 [6:14]
K05 - 4:01 [6:27] / 3:54 [6:17]
K06 - 3:52 [6:13] / 3:54 [6:16]
K07 - 4:03 [6:30] / 3:55 [6:18]
K08 - 4:11 [6:44] / 3:57 [6:22]
K09 - 3:51 [6:12] / 3:56 [6:20]
K10 - 4:03 [6:32] / 3:57 [6:22]

Total 10.06K [6.25M] in 39:44

Pos 22 of 487 finishers (or 5th in a race of 100)

Tom Joad

Good honest report OFAR. Sub 40 is none too shabby and you know what you need to do for the jingle bells 5k.

This might be of use to you in planning the 5k plan. Best of luck with it - might even see you there!!

http://www.runnersworld.com/race-training/solving-5k-puzzle?page=single

yaboya1

Nice report OFAR. Although you're a little 'meh' with your time yesterday, think back to the end of July when you were delighted with a time only 3 seconds quicker. Your training probably hasn't been as structured as you'd like, but it gets harder to hit targets as your standards rise. Don't be too hard on yourself. Might see you at Jingle Bells .

Duanington

Nice report Outforarun, I suppose sometimes it takes a bit of a below par performance ( even if it was still an impressive sub 40!) to provide the bit of direction for the next plan.

outforarun

Tom Joad wrote: »

Good honest report OFAR. Sub 40 is none too shabby and you know what you need to do for the jingle bells 5k.

This might be of use to you in planning the 5k plan. Best of luck with it - might even see you there!!

http://www.runnersworld.com/race-training/solving-5k-puzzle?page=single

Thanks TJ. Funny how sub 40 doesn't quite cut it anymore. I'll definitely read this article and incorporate some sessions into the next few weeks.