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2012 4 Races for 4 PBs
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Lactate Threshold 16K with 10K @ LT
I wasn't looking forward to this. I've been running these LT sessions in the evenings on this P&D cycle, which is great because it's not much fun tackling LT pace at 6:00am, but the downside is that I have the whole day to worry about the evening's work.
I do my usual warm-up to home and drop off the rucksack. Had to reset the watch on Thomas Street after another dodgy satellite fix. No way was I travelling at 6:49 [10:58] pace. Down to Chapelizod with a growing sense of dread, my legs don't feel spritely I'm not ready for this.
I hit lap at Islandbridge Gate and away I go 5 gate-to-gate stretches plus the guts of a 6th. I start out at what feels like sub 4:00 pace but the the Garmin is showing 4:16 [6:52] pace! Stupid new Garmin, obviously it's a dodgy unit :mad:
I check pace at the turnaround at Chapelizod Gate, 4:04 [6:33] pace. By the time I get back to Islandbridge I'm travelling at 4:01 [6:28] pace. Garmin's working just fine
.
Again the conditions are fair tonight, a headwind to tackle on the out-of-town stretches but not very strong. Surprisingly I'm feeling very comfortable, I'm waiting for the effort to become more difficult but before I know it I'm turning at Chapelizod Gate again and average pace is 4:03 [6:31] right at the fast end of target pace.
The 4th stretch is fun because I've some groups of runners ahead to reel in. First a couple of stragglers and then the main group. They're not taking it easy either, I'd guess they're travelling at around 7:00 min per mile, so it's nice to overtake them. I'm aware that my breathing isn't particularly laboured. Back at Islandbridge and again average pace is 4:01 [6:28], too fast.
I turn back toward Chapelizod for the final run into the wind. Tell myself that this is the last bit of challenging running until Sunday week. I'm feeling good though, well in control. Legs are working and it's not easy for sure, but breathing is ok and I feel light-footed. Final u-turn back at Chapelizod Gate and then I have around 1300ms with the wind at my back to complete the session. As on the last two LT runs, I finish running within myself to ensure I don't complete the session faster than target pace. Finish 10.01K @ 4:03 [6:32] pace and I'm not wrecked.
Last year during P&D I was dead on my feet after my first race pace 10K TT, then I logged a 40:22. Tonight I log a 40:36 on an LT run and felt fairly comfortable on finishing. This is definitely encouraging (also because there was more out-of-town running than into-town running tonight)
(some slight twinges from right knee this evening at home, so I'm happy I made sure not to get carried away and didn't finish faster than target pace)
02:01K @ 5:56 [1.25M @ 9:32]
02.88K @ 5:40 [1.79M @ 9:08]
10:01K @ 4:03 [6.22M @ 6:32]
01:77K @ 5:25 [1.10M @ 8:42]
Total 16.67K @ 4:42 [10.36M @ 7:34]
P&D55 Week 08 Session Targets|Session Results | Post Run Weight
Recovery 11K at 5:48 to 6:13 with 6x100m Strides | 11.00K @ 5:42 [6.84M @ 9:10] average stride 3:42 [5:57] | 73.20 KG
MLR 12M @ 8:10 to 8:25 | 12.02M @ 8:15 | 72.25 KG
Lactate Threshold 16K with 10K at LT 4:03 to 4:08 | 16.67K @ 4:42 [10.36M @ 7:34] with 10.01K @ 4:03 [6.22M @ 6:32 | 72.35 KG
Recovery 5 Miles @ 9:20 to 10:00 | |
LSR 20M @ 8:15 to 8:30 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
36 / 34 / 00 / 00 / 50 | 29.22 / 47.35 / 360.53
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Aaaaah well hopefully this will help: (it's Tunguska talking, we've been having a pain discussion on my log lately
...like ye do!)
Quote:
Originally Posted by Firedance
Must try this...how do you distinguish between pain from pushing yourself to your max & pain that will result in injury. If I feel pain for eg in one hamstring ill ease off, I see a lot of of that in logs too, 'felt a twinge in x so eased off pace' heavy legs is another common one. Really interesting topic.
"Just seeing this now........There is a big difference between pain caused by the discomfort of pushing yourself and pain from an injury. If you feel something go or pop in a race then theres no point in plugging on, you'll just dig a deeper hole for yourself.
The pain from discomfort is something you can do something about and its definitely something to endure and accept. If you cant get your head around the concept of tuning into your body to the point where you can locate the source of the discomfort, then there are other ways to deal with the pain. I better preface this with a warning though as this may sound new agey or like something you'd hear at yoga retreat, so feel free to roll your eyes.......I'd roll my eyes, but to be fair it does work. If Im in a heap during a race and red zoning it, I'll say to myself, "Relax, I let you in."
For whatever reasons when you say these words something happens to your body and you stop resisting the pain and when you do that and just accept it and let it in, the discomfort levels drop to the point where it becomes manageable. You expend so much energy bracing yourself against the pain that this has the effect of ramping up the discomfort levels even further. Its a paradox, the more you fight it the stronger it gets, but when drop your guard and let it in, it works itself out. Its understandable to resist pain, we all do it, whether its physical pain or emotional pain, the first reaction of most people is to try to block it out, distract yourself and resist it. But the answer is kind of counter intuitive, in that you have to drop your defensives and allow it in. Its a leap of faith but when you do drop your guard and allow it in, it always works itself out very quickly.
The trick is to be conscious of when youre trying to block the discomfort out and when you do notice what youre doing, not to fall into the trap of dealing with it the way you always have done. Ive seen this so many times in races, lads just stopping and stepping off to the side of the road, when it seemed like they were going well. Sometimes they get going again after a break, but never at the same clip and sometimes they call it quits there and then. I always make a point of talking to somebody who ive seen drop out of a race afterwards, to find out what happened. The answer, most of the time, is along the lines of, they were fooked and couldnt handle the discomfort, like it overwhelmed them. And I just think with more self awareness and skill you could prevent this from happening.
Discomfort comes in waves aswell, one minute you could be feeling ok but the next you're in the Red zone, but just being aware that discomfort comes in waves is enough to deal with something like that, you just need to relax, not fight it, and let things play themselves without panicking or reacting. Its almost like you have to become disembodied, and observe whats happening from a distance and not allow your emotions to hijack you and take control. Take a step back and let it do its thing, but dont react.
Hope that makes sense."0 -
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Thanks for the above. I haven't been on anybody's log for a while
so I missed the pain discussion. Will have to put aside some time to catch-up proper.
I like the 'let-the-pain-in' idea. I can see myself testing this out next time I'm hurting/hanging on.
I know that when I hurt in races I try to remind myself that dealing with the hurt is the challenge, that this is where I really test myself. Trying to wish the hurt away only makes it worse and makes it last longer, like a watched kettle. Distraction, if I can find it, is the best remedy.0 -
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General Aerobic 13K with 8x100m Strides
I was in Germany staying with friends this weekend, close to Monchengladbach. Friday was a long day with Junior-Ofar and our friends three kids, did a fair bit of walking and I happily noted that the legs felt good, no complaints from hamstring or groin.
Up Saturday morning with rain falling outside. Set out from the town of Viersen with destination the neighbouring town of Dulken. My German mate here suggested a bike trail that cut through the countryside between the towns. Quick look at Google Maps and off I went. Log a false start of over 300ms before I realise that I hadn't set watch properly.
Leave the edge of Viersen and start running into farmland. The landscape looking fairly grim under a grey cold sky with a light rain falling. Pass along the edge of some forest land and then up and over an autobahn. I meet no cyclists and I see only one other runner all morning, 'Guten Morgen'. Other than that only dog walkers were out and about.
Cross between some more dark earthy fields, pass a goose farm and then I've arrived at the edge of Dulken. Streets are quiet, all shops seem shut. I head for the main church. There's a food market on in the square there. A lap of the church and then I head back the way I came.
Back just outside Viersen I risk the strides. I have to change direction a few times between strides just to avoid driving some dogs crazy by sprinting repeatedly past them. The 8 sets go fine. I knew I wasn't running them as fast as normal, but I wasn't too bothered, I got the legs ticking over briskly and felt to ill effects
Back home, showered, and joined the others for breakfast.
8.63K @ 5:26 [5.36M @ 8:44]
8x100m strides with average stride @ 3:50 [6:10]
2.13K @ 5:31 [1.32M @ 8:53]
Total 13.16K @ 5:24 [8.18M @ 8:42]
P&D55 Week 10 Session Targets|Session Results | Post Run Weight
General Aerobic 8 Miles @ 8:45 to 9:00 | 8.11M @ 8:45 | 71.70 KG
V02Max 13K with 5x800 @ 3:40 to 3:45 off 2:00 recovery | 13.30K @ 4:56 with average 800 @ 3:42 [8.26M @ 7:56 with average 800 @ 5:57] | 72.30 KG
Recovery 5 Miles @ 9:20 to 10:00 | 5.03M @ 9:37 | 72.10 KG
General Aerobic 13K @ 5:26 to 5:36 with 8x100m strides | 13.16K @ 5:24, average stride @ 3:50 [8.18M @ 8:42, average stride @ 6:10] | N/A
MLR 14M @ 8:10 to 8:25 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
47 / 45 / 00 / 00 / 39 | 21.68 / 21.68 / 469.56
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