2012 4 Races for 4 PBs

AuldManKing

Great honest report there, love the start.

Nice to meet you, Albeit briefly.

I think from this report, you know you can run faster, although your 1st 3k seem bang on, seen as it was net uphill. The difference in the 4th and 5th km is remarkable and may be down to the 'feeling sorry' element. Defo something to get rid off in the next race!

Great running.

Duanington

Nice report Outforarun - seems like you may have left a little bit out there, there's only one way to find out

overpronator

I always enjoy reading your reports, detailed and very honest. Very well done on a the PB too, its certainly a good indicator of your progress that a comfortable sub 19 has you a bit apathetic!
In the interests of analysis do you think having run well under 19 in the time trial could have subconsciously taken your hunger (to use a bad GAA parlance) away a bit? Just a thought but well done again, sub 6 minute pace is not to be sniffed at

outforarun

AuldManKing wrote: »

Great honest report there, love the start.

Nice to meet you, Albeit briefly.

I think from this report, you know you can run faster, although your 1st 3k seem bang on, seen as it was net uphill. The difference in the 4th and 5th km is remarkable and may be down to the 'feeling sorry' element. Defo something to get rid off in the next race!

Great running.

Thanks. Yeah that 4th K stands out doesn't it. Lost it there. And I remember writing after my TT some weeks back that K4 was where you needed to stay concentrated. :rolleyes:

outforarun

Duanington wrote: »

Nice report Outforarun - seems like you may have left a little bit out there, there's only one way to find out

I'll be in Milan around Christmas - might have a sneaky look at some Italian race calendars.

outforarun

overpronator wrote: »

I always enjoy reading your reports, detailed and very honest. Very well done on a the PB too, its certainly a good indicator of your progress that a comfortable sub 19 has you a bit apathetic!
In the interests of analysis do you think having run well under 19 in the time trial could have subconsciously taken your hunger (to use a bad GAA parlance) away a bit? Just a thought but well done again, sub 6 minute pace is not to be sniffed at

Thanks. Sure you're only kidding yourself if you're not being honest on these logs. Yeah it's funny how only a few weeks back sub 19 was the target.

To your question about the sub 19 TT. I don't think it took my hunger away. I think I felt as hungry if not hungrier yesterday. What I do notice is that I don't hold back when training and I really attack my TTs. My thinking is that if I do the hard work in training then come race day then all I need to do is turn up and collect the rewards. This could be dangerous on two fronts - firstly I risk underestimating the work I have to do on race-day and second maybe I'm settling too easily for a predefined target on race-day.

outforarun

MLR/LSR? 10 Miles

Ok for the rest of December I'm running off plan. Going to keep the frequency at 5 runs a week, will keep the LSRs going on Sundays and I'll try run some tempos on Saturdays. Might throw in another of those hill repeats sessions, enjoyed those.

Sunday morning's run needed to be truncated a bit if I was to get lunch on the table in time. I didn't worry too much about chopping 2 miles off the planned distance, especially seeing as it wasn't yet 24 hours since crossing the finishing line at Jingle Bells.

I started out along my usual route across to Chapelizod via Ballyfermot Road and then into the Park heading for Tower Road. Legs felt ok after Saturday's efforts and I'm really enjoying running in the Nimbus 16s.

So I'd set out planning on running at LSR pace but notice that I'm travelling quite slow over the opening miles. I pick up the effort on Tower Road, and I watch the average pace fall on the Garmin for the next few miles. I'm not checking individual mile splits but I suspect I'm running much faster than LSR pace. I go with it and don't ease up. I'm enjoying the run and officially I am running off-plan.

The splits show a run of two halves.

M01 9:30
M02 8:57
M03 8:56
M04 8:52
M05 8:31
M06 7:47
M07 7:42
M08 7:42
M09 7:36
M10 7:46

Total 10.17M @ 8:19

WTD 27.58M MTD 27.58M YTD 1837.80

outforarun

Recovery 5 Miles

A rare Monday run. Ran this home from work this evening. Not as cold out as I was expecting and once I got running I was fine. Standard run home from work along the canal, cutting into Rialto, over to Inchicore and looping back to Kilmainham. Again the legs feel fine, left hip aching a little but nothing to worry about (touchwood). And again I'm really pleased with the Nimbus 16s. Pace was a little faster than recovery pace.

Thoughts are turning to CCM15.

M01 9:05
M02 9:01
M03 9:15
M04 8:52
M05 8:40

Total 5.28M @ 9:01

WTD 5.28M MTD 32.86M YTD 1843.08

overpronator

I think I ran past you on the run above, you were heading for the Hilton along Inchicore road and I was going the other way!

outforarun

overpronator wrote: »

I think I ran past you on the run above, you were heading for the Hilton along Inchicore road and I was going the other way!

I remember passing a solitary runner (dark clothes maybe?) around here alright. You were on the footpath? I had a yellow/green running top on. I'm blind as a bat without my glasses and I'm lucky to spot people in the daylight, at night forget about it.

overpronator

outforarun wrote: »

I remember passing a solitary runner (dark clothes maybe?) around here alright. You were on the footpath? I had a yellow/green running top on. I'm blind as a bat without my glasses and I'm lucky to spot people in the daylight, at night forget about it.

That was me alright, im the same in poor light. Walk into walls.

outforarun

Some stats comparing 5.00K neat on the Garmin between the TT done on the Jingle Bells course back at the start of November and last Saturday's Jingle Bells Race.

As a race against a virtual me it has very very tight. I was just over a second behind my TT performance after 1K - I put this down to congestion. I pulled some time back on K2 going up Chesterfield but I was still nearly a second behind my TT time. I made big gains on K3 pulling 5 seconds ahead of November me. Then K4, like last time out was my slowest K and I finished it only a little over 3 seconds ahead of TT time. My biggest improvement was in the last kilometre where I ran nearly 6 seconds faster than last time out, and ensured I finished over 9 seconds up on my TT final time.

Very little margin for error over 5K, this comparison proves that every second really does count (and that I am a bit of a stats freak )


Kilometre|Time Trial|Jingle Bells|KM Split|Total Split
K1|3:42.57|3:43:59|+1.02 seconds | 1.02 seconds behind
K2|3:44.27|3:44.01|-0.26 seconds | 0.76 seconds behind
K3|3:43.54|3:37.73|-5.81 seconds | 5.05 seconds ahead
K4|3:48.68|3:50.30|+1.67 seconds | 3.38 seconds ahead
K5|3:39.55|3:33.70|-5.85 seconds | 9.23 seconds ahead
Total|18:38.56|18:29.33||

outforarun

Steady 8 Miles

On the road this morning at 5:45.

5:45 in December and 5:45 in July are two very different worlds, the former far less inviting than the latter. Plan was to run at MLR pace of 8:10 to 8:25. I don't know how much I can trust the timing on the first mile as the Garmin doesn't start me at the correct spot.

Little bit of feedback from right knee on mile 2 so I put on the brakes for a while. I run two loops of Inchicore Road - Emmet Road - SCR - James - Heuston - Kilmainham. Plus one lap round Hilton to HSQ. When I'm running out of town it's into a very cold wind. Really enjoy turning left into the calm at the Black Lion.

Cold hands were sore under hot water in the shower afterwards.

M01 7:54
M02 8:49
M03 8:34
M04 8:47
M05 8:23
M06 8:03
M07 8:10
M08 7:53

Total 8.23M @ 8:19

WTD 13.51M MTD 41.09M YTD 1851.31

outforarun

LSR 14+ Miles

Not the greatest week's running but rescued something this morning with an enjoyable 14 miler with overpronator.

Christmas party and a general desire to take it handy immediately after last weekend's race meant a low mileage week. Did burn some calories on the dancefloor Friday evening though. In fact my calves were fairly stiff and were my main source of concern when we met up a few minutes after 8am this morning.

We started out at a nice relaxed pace and just let the legs gradually wake up. No route in mind we headed into the park at Islandbridge, headed up North Road and then out to Castleknock via White's Road. We joined the canal at Castleknock and then ran along it all the way to Phibsborough. Then down past Dalymount along the Cabra Road before taking a hairpin onto Old Cabra Road. Down through Stoneybatter and join the Luas line to bring us back to Kilmainham.

Legs felt good most of the way round. Calves feeling a bit sore near the end. The pace did start to pick up along the canal where some stretches (Broombridge) do not encourage you to dawdle. The pace never felt forced though and the run remained conversational the whole time.

14 miles were completed in what felt like no time as we chatted away.
Great to have this one ticked off before 10am.

Need to put in a better week's running next week.

M01 9:30
M02 8:26
M03 8:15
M04 8:15
M05 8:19
M06 8:06
M07 7:54
M08 8:00
M09 8:10
M10 7:40
M11 7:50
M12 7:47
M13 7:57
M14 7:53

Total 14.53M @ 8:09

WTD 28.04M MTD 55.62M YTD 1865.84

outforarun

2014 Race History

It's December I'm in the mood for year reviews etc, so here are some more stats from the year that was.

If I continue to progress and avoid injury then my 10 mile time now joins my 15 mile time as my sitting-duck PBs.

(paces are calculated against standard race distance, not pace for distance covered as captured on Garmin)

No|Race|Time|Pace(M)|Pace(KM)|Position|Finishers|% of Field|IAAF Points|Vdot|PB
01|Tom Brennan 5K | 0:19:19 | 6:13 | 3:52 | 57 | 413 | 14 | 218* | 51.9 | Yes
02|Cork City Marathon | 3:24:49 | 7:49 | 4:51 | 142 | 1089 | 14 | 209 | 46.8 | Yes
03|Irish Runner 5 mile | 0:31:48 | 6:22 | 3:57 | 131 | 3119 | 05 | N/A | 52.0 |Yes
04|Fingal 10K | 0:39:41 | 6:23 | 3:58 | 144 | 2759 | 06 | 312 | 52.4 | Yes
05|Blessington Lakes 10K | 0:39:01 | 6:17 | 3:54 | 33 | 473 | 07 | 345 | 53.5 | Yes
06|Dublin Half Marathon | 1:28:52 | 6:47 | 4:13 | 382 | 6129 | 07 | 290 | 51.7 | Yes
07|Cork Rebel Run 10K | 0:39:44 | 6:24 | 3:58 | 22 | 487 | 05 | 310 | 52.4 | No
08|Jingle Bells 5K | 0:18:40 | 6:00 | 3:44 | 145 | 931 | 16 | 284* | 54.0 | Yes


* no 5K road published, this is 5K track score

PB Details

Distance|2010 Best|2011 Best|2012 Best|2013 Best|2014 Best|Current PB Set
Marathon|3:51:53|3:41:30|3:40:31|3:39:30|3:24:49|Cork City Marathon 2014
15 Mile|1:56:59|1:55:49|didn't race|didn't race|didn't race|BHAA Cork to Cobh 2011
Half Marathon|1:40:50|1:37:59|1:37:52|DNF|1:28:52|Dublin Half Marathon 2014
10 Mile|1:17:52|1:15:57|1:13:11|1:09:14|didn't race|Frank Duffy 2013
10K|didn't race|didn't race|didn't race|0:40:16|0:39:01|Blessington Lakes 2014
5 Mile|didn't race|0:35:26|0:34:35|0:33:10|0:31:48|Irish Runner 5 Mile 2014
5K|didn't race|didn't race|didn't race|didn't race|0:18:40|Jingle Bells 2014

overpronator

A very successful year, well done. I'd classify the marathon PB as a sitting duck also!

overpronator

A very successful year, well done. I'd classify the marathon PB as a sitting duck also!

outforarun

overpronator wrote: »

A very successful year, well done. I'd classify the marathon PB as a sitting duck also!

Thanks.

Re the marathon, it is a nice thought. I've added IAAF points to the above and the marathon does stand out as being my weakest ranked event (and I perform best over 10K it seems).

menoscemo

outforarun wrote: »

Thanks.

Re the marathon, it is a nice thought. I've added IAAF points to the above and the marathon does stand out as being my weakest ranked event (and I perform best over 10K it seems).

I wouldn't put too much stock in the IAAF scoring tables, for me they are severely weighted in favour of the longer events, perhaps as they are based on what times people actually run, not what they should run (and people tend to lack endurance).
I think your 5k PB is slightly better than your 10k and way better than your Half time but the IAAF ranks the 5k the weakest. I think VDot is a much more accurate scale.

Still and all a very successful year whatever way you look at it.

outforarun

menoscemo wrote: »

I wouldn't put too much stock in the IAAF scoring tables, for me they are severely weighted in favour of the longer events, perhaps as they are based on what times people actually run, not what they should run (and people tend to lack endurance).
I think your 5k PB is slightly better than your 10k and way better than your Half time but the IAAF ranks the 5k the weakest. I think VDot is a much more accurate scale.

Still and all a very successful year whatever way you look at it.

Yeah I'm not too sure what to make of these to be honest. I certainly felt I worked harder for the 5K than I did for the Half. Going to check out VDot now.

Edit - added VDot column to above table. Marathon definitely remains the poor relation. And Jingle Bells jumps to the front, where a 2:58 marathon is shown as equivalent!! Even more optimistic than McMillan (3:01).

outforarun

Recovery 4 Miles

Out early yesterday morning for this. Did well to get out as I didn't get a lot of sleep. Ran my Kilmainham-Inchicore-James route then headed from Heuston back to Kilmainham via Hilton. Not too cold outside and thankfully no ice on the roads. Wasn't fixated with the watch and just ran at what felt like recovery pace.

M01 9:44
M02 8:53
M03 8:44
M04 8:50

Total 4.06M @ 9:03

WTD 4.06M MTD 59.68M YTD 1869.90

yaboya1

outforarun wrote: »

Edit - added VDot column to above table. Marathon definitely remains the poor relation. And Jingle Bells jumps to the front, where a 2:58 marathon is shown as equivalent!! Even more optimistic than McMillan (3:01).

I think it takes years of base building and training to hit your McMillan/Vdot marathon time equivalent to your 5k.

My 5k pb gives me 2:45 (VDot) & 2:48 (McMillan) marathons.
I'm pretty close to what I'm supposed to be running at all the other equivalent distances, but miles off in the marathon.

menoscemo

yaboya1 wrote: »

I think it takes years of base building and training to hit your McMillan/Vdot marathon time equivalent to your 5k.

My 5k pb gives me 2:45 (VDot) & 2:48 (McMillan) marathons.
I'm pretty close to what I'm supposed to be running at all the other equivalent distances, but miles off in the marathon.

Agreed, there is only a point or two between my Vdots over the distances with the 5+10k being best but I was at my fittest when I ran those PBs. The Likes of KC would beat his VDot prediction over marathon.

yaboya1

menoscemo wrote: »

Agreed, there is only a point or two between my Vdots over the distances with the 5+10k being best but I was at my fittest when I ran those PBs. The Likes of KC would beat his VDot prediction over marathon.

The same KC who's hitting close to 4,000 miles a year and has been regularly running 70 - 100 miles weeks for years. I'd say that proves the point. No need for any further discussion

outforarun

Ok last set of stats I promise

10K remains my favourite distance (although I think I could develop a taste for 5Ks). And because I can run a lot of them in a year, in race or TT environment, the temptation is there to compare the splits.

All these are splits based on exactly 10.00K neat on the Garmin.

Most of these are off the back of marathon training. I should try build in a proper 10K training block next year ahead of Blessington.


Date|Type|01-05K|06-10K|Total|Pace
20 April 13 | Phoenix Park TT (North Road - Chesterfield) | 21:19.3 | 21:06.3 | 42:25.6 | 4:14.6 [6:49.7]
04 May 13 | Phoenix park TT (North Road - Chesterfield) | 21:00.3 | 20:52.6 | 41:52.9 | 4:11.3 [6:44.4]
18 May 13 | Phoenix Park TT (North Road - Chesterfield) | 20:40.6 | 20:38.9 | 41:19.5 | 4:07.9 [6:39.0]
10 August 13 | Phoenix Park TT (North Road - Chesterfield) | 20:35.1 | 20:28.3 | 41:03.4 | 4:06.3 [6:36.4]
07 September 13 | Blessington Lakes | 20:00.1 | 20:20.4 | 40:20.5 | 4:02.0 [6:29.5]
20 October 13 | Cork Rebel Run | 19:55.8 | 20:08.2 | 40:04.0 | 4:00.4 [6:26.9]
13 November 13 | Dublin Run in the Dark | 19:48.0 | 20:04.3* | 39:52.3* | 3:59.2 [6:25.0]
14 December 13 | Aware Phoenix Park | 19:42.2 | 20:06.0 | 39:48.2 | 3:58.8 [6:24.3]
19 April 14 | Milan TT | 19:52.8 | 20:27.6 | 40:20.4 | 4:02.0 [6:29.5]
03 May 14 | Phoenix Park TT (Furze Road - OS Road) | 19:31.8 | 19:40.0 | 39:11.8 | 3:55.2 [6:18.5]
17 May 14 | Phoenix Park TT (Furze Road - OS Road) | 19:26.1 | 19:51.4 | 39:17.5 | 3:55.8 [6:19.4]
20 July 14 | Fingal Race Series | 19:43.9 | 19:32.3 | 39:16.2 | 3:55.6 [6:19.2]
06 September 14 | Blessington Lakes | 19:34.7 | 19:23.4 | 38:58.1 | 3:53.8 [6:16.3]
19 October 14 | Cork Rebel Run | 19:30.9 | 20:00.3 | 39:31.2 | 3:57.1 [6:21.6]


* the Run in the Dark measured short on the Garmin (9.93K). I'm calculating this 10.00K time by extended my average pace for the last 0.93K across an extra 70ms. Note that the last K was farcically congested, had to stop at one point when trying to weave through the crowds.

outforarun

Easy 4 Miles

Just another short one today before work. Wet windy and very mild outside. I wore a jacket, not because it was cold but just because it was dark and I wanted to be seen. Didn't check the Garmin until the end of this one and ran at whatever felt easy.

Spent the run thinking ahead to the weekend and what session I want to do. It might be a repeat of the hill repeats I ran on the Khyber a few weeks back, although it's more likely to be a tempo run of 4 miles (6K).

I want to try out what I think will be my LT pace going into P&D in January.
P&D say LT should fall somewhere between 15K and HM pace. In September I ran a HM at 4:13 [6:47] pace. If I was to run a 10 miler now I'd probably try for 4:00 [6:26] to 4:05 [6:34] pace. I'm thinking of using this as my new LT pace, last year (cycle) it was 4:10 [6:42] to 4:15 [6:50].

I'll find somewhere fairly flat in the Park and test it out over 4 miles.

M01 9:29
M02 8:39
M03 8:35
M04 8:33

Total 4.08M @ 8:49

WTD 8.14M MTD 63.76M YTD 1873.98

outforarun

Lactate Threshold 18K with 6K @ LT

Disrupted sleep last night. I was up at 3:45 to get junior outforarun ready and catch a cab to airport at 4:15, back in bed by 5:30. Took me a while to get back to sleep as my nose had clogged up and I was feeling fuzzy-headed.

On the road a little before 11:00. I took a long warm-up out along the Liffey walkway to Chapelizod. A cold wind blowing - and yet there were rowers out there in t-shirts and no gloves. I entered the park at Chapelizod Gate and headed up Acres Road, loads of cars parked as kids are visiting the deer. Up Chesterfield and onto Furze Road. Legs felt fairly heavy and I was unsure how the 6K of LT running would go. Target pace is 4:00 [6:26] to 4:05 [6:34]. I hit lap at the tree I use for my TTs.

Find pace fairly quickly as I push into a significant headwind blowing up Furze. Happy to get out of the wind and into the calm going up Ordnance. Pace was holding at around 4:02 [6:29] or 4:03 [6:31]. On the descent down Chesterfield I held the effort steady and saw the pace pick up. Back onto Furze and back into the wind. Really not enjoying the run down Furze. Another ascent up Ordnance and pace has stabilized at 4:02 [6:29].

Legs are working, lungs are working but under control. I'm pleased to be heading back down Chesterfield. I turn onto Furze on more time. I know I'll hold pace without issue but all the same I'm glad to hit the lap button, shortly after the first set of bollards to bring the LT section to an end. Average pace 4:02 [6:30].

That was tougher than I expected. I never doubted I'd hit target pace but effort wise I was expecting an easier (less difficult) ride. I do think partially I felt it difficult today because I've slacked off a bit since the Jingle Bells. But more relevant I think was my groggy head and blocked nose. I didn't notice them so much while running at LT, but as soon as I stopped I was hacking a fair bit and feeling sluggish. In fact my subsequent cool-down back home couldn't end soon enough.

So hard to tell on the basis of today's run if 4:00 to 4:05 is correct as LT pace. I aim to get 2 or 3 more LT runs in before mid-January. I think it is about right as LT - it shouldn't feel easy and the slow end of this LT pace is afterall 'only' 5 seconds a kilometre faster than the fast end of my 2014 LT pace.

Plan on running a 14 or 16 miler in the morning. Provided my head hasn't dis-improved.

6.76K @ 5:15 [4.20M @ 8:28]
6.01K @ 4:02 [3.74M @ 6:30]
5.92K @ 5:14 [3.68M @ 8:26]

Total 18.69K @ 4:52 [11.61M @ 7:49]


WTD 19.75M MTD 75.37M YTD 1885.60

outforarun

LSR 16 Miles

Was on the phone with mama outforarun last night and she was saying the best thing for a head cold was to get out into the fresh air, the windier the better. That didn't seem very inviting at 8:00 am this morning. My head still wasn't the best and I was tempted to give it a miss. Come 9:00am though I was a bit more awake and decided to give it a go. The thought of lounging on the sofa in the afternoon with 1900+ miles for the year completed was good enough incentive to get out there.

M01 9:14 Get the legs moving. Bit of stiffness in right of groin. Gloves on for comfort more than necessity. Into the Park at Islandbridge and turn right up Wellington Road. First mile sounds before the lamppost at the top of the hill, good means the Garmin is reading correctly. I've decided not to look at the Garmin until quite some way into the run.

M02 8:11 Start into the slog that is the incline up the North Road behind the back of the zoo.

M03 8:15 Pass the entrance to the trails that run inside the perimeter walls, thinking how long ago the summer suddenly feels. Would like to run the trails today but not knowing what the surface is like I stick to the roads.

M04 8:34 Through the open part of the North Road and into the wind that is nearly always here. Legs are starting to settle into the run. Happy to turn right onto Chesterfield.

M05 8:22 Continue climbing out the Castleknock Gate and eventually turn onto College Road, knowing that I'm heading into some downhill miles now.

M06 7:39 I know the pace increases as I tip down White's Road. I wouldn't have guessed that it was sub 7:40 pace though. Lots of cars parked as there's some sort of Christmas market on in Farmleigh.

M07 7:43 Down OS Road and onto the Upper Glen Road. I accelerate a little to overtake a couple of runners here. Feeling comfortable.

M08 7:44 Down the hill toward Chapelizod Gate. Overtake some more runners here. Up the hill from the Gate and onto Military Road. I haven't looked at the Garmin since I started running.

M09 7:43 Through the S-bends and some more downhill. I check the Garmin for the first time as I approach Islandbridge Gate, 8:10 pace showing. I don't fancy another trek up along the North Road and somehow a trek out Chapelizod Road and up Knockmaroon Hill seems more inviting.

M10 8:04 Out at Islandbridge and turn right onto Chapelizod Road and into a strong headwind. Head down and lean into it. Get a little tweak from the top of the left foot. I actually felt the same thing last Sunday in Stoneybatter when running with overpronator. I wonder if the Nimbus 16 have anything to do with it. I hope not cause I'm really liking them.

M11 8:09 Some respite from the wind as I go through Chapelizod Village. Thankfully there's no more feedback from the left foot. Bracing myself now for Knockmaroon Hill.

M12 7:58 Up I go. It's as steep as I remember it but doesn't feel as difficult as I remember it. Still a sense of satisfaction when you get to the top. I re-enter the park at Knockmaroon Gate and head down Furze. The hill didn't slow me too much as I log another sub 8 minute mile.

M13 7:49 The legs are starting to feel the effort now and I'm not feeling as smooth as I had been. All the same each time I check the average pace it's creeping slowly up. Enjoy the descent down Chesterfield, I turn right at the roundabout onto Acres but then take a left to rejoin Chesterfield.

M14 7:39 Mile 14 sounds as I pass the entrance to the zoo. The descent ensures the the average pace continues to creep up. It's now showing at 8:05.

M15 8:06 This is the mile that will bring up 1900 for the year. I exit at Park Gate. I'm feeling tired now for sure. I'm running this more or less on empty (had a glass of water and a mince pie (it is Christmas) before heading out). 1900 sounds at the entrance to IMMA by HSQ

M16 8:06 Last mile is through the IMMA grounds and back to Kilmainham. Happy to finish, and happy to have got out there in the first place.

I've been running a few LSRs at between 8:00 and 8:15 pace. While a few at this pace are manageable I don't think I'd want to try sustain it for a full marathon cycle. What I do think is that 8:15 to 8:30 pace will be sustainable and in the end it will provide a little extra road-time than 8:00 to 8:15 pace.

Total 16.01M @ 8:05

WTD 35.77M MTD 91.39M YTD 1901.61

outforarun

Easy 5 Miles

Running in Milan this evening. Had planned on running in the afternoon but after an early flight and a tasty lunch I conked out on the sofa. Headed out in the early evening dark instead. Lovely conditions for running, dry, fresh and no wind. I ran out to San Siro and back.

Enjoyed this one. Ran at what felt easy. Didn't check the pace until the run was finished. The flat route ensuring that splits were fairly consistent. Legs were fine, although I could detect some faint feedback from top of left foot.

M01 8:34
M02 8:28
M03 8:22
M04 8:36
M05 8:27

Total 5.07M @ 8:30

WTD 5.07M MTD 96.46M YTD 1906.68

outforarun

Easy 5 Miles

Ran a carbon copy of yesterday's run this evening. Ate quite a bit this afternoon and so I was very happy to lace-up and head out. I'd seen some people out running in the fog this morning, but in the evening I had the roads all to myself. Legs behaved fine. Again I didn't check pace at all during the run and just ran at what felt easy. Today that was 8 seconds a mile quicker than yesterday.

Merry Christmas all.

M01 8:44
M02 8:13
M03 8:20
M04 8:25
M05 8:12

Total 5.08M @ 8:22

WTD 10.15M MTD 101.54M YTD 1911.76