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2012 4 Races for 4 PBs
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Recovery 4 Miles
Had taken yesterday off work. At three in the afternoon I had an hour long window in which I could just crash for a while on the sofa or I could lace up and complete 4 miles and a shower. The sofa very very nearly won.
I headed over to the Park via Islandbridge Gate, did a leisurely lap of the playing fields and headed home the way I came. Legs felt surprisingly co-operative, I’d expected them to be creaking after Sunday’s efforts. So hopefully the achilles has settled down. Weighed in at 73.20 Kg afterward, not sure where that came from.
Tempted by these Paced Miles that are happening in the Park over the next few weeks. I think I might do the one on 1 August in the weekend between McMillan key sessions. I’d probably have a shot at the sub 5:30. Could be fun.
M01 9:47
M02 9:23
M03 8:54
M04 9:19
Total 4.03 @ 9:20
McMillan Best 10K Workout Week 2 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.03M @ 9:20 | 73.20 KG
General Aerobic 10 Miles @ 8:45 to 9:00 | |
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | |
12x400m @ 3:40 to 3:45 off 200m recovery | |
LSR 12M @ 8:15 to 8:30 | |
WTD 4.03 MTD 49.49 YTD 1015.910 -
General Aerobic 10 Miles
I've decided to stick awhile with general aerobic pace instead of MLR pace for these midweek 10 milers. Thursday evening I ran home from work for the last time. Finished up in the office this week and start a new job next week.
I was rained on for this last run. The rain was welcome though offering some freshness on a muggy day. This was the usual 10 mile route, dropping the bag home, heading to the Park via Islandbridge Gate, one anti-clockwise lap and home. Legs felt good on this run, found a nice cadence over the last few miles and enjoyed the sound of wet footfall. For the first time in three midweek 10 milers, the legs did not protest afterwards. Hopefully a sign that things are on the mend.
M01 9:03
M02 8:59
M03 8:50
M04 9:02
M05 8:28
M06 8:38
M07 8:34
M08 8:44
M09 8:48
M10 9:02
Total 10.02M @ 8:49
McMillan Best 10K Workout Week 2 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.03M @ 9:20 | 73.20 KG
General Aerobic 10 Miles @ 8:45 to 9:00 | 10.02M @ 8:49 | 72.40 KG
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | |
12x400m @ 3:40 to 3:45 off 200m recovery | |
LSR 12M @ 8:15 to 8:30 | |
WTD 14.05 MTD 59.51 YTD 1025.930 -
Recovery 8K with 6x100m Strides
Had quite a few drinks last night but head has surprisingly ok this morning. Waited until the afternoon to head across to the park. Very warm and windy outside. Tipped along at a relaxed pace on slightly heavy legs. Did some of the strides on grass which was a nice change.
I'm not working Monday so I'll run my 400s tomorrow and the 12 miler on Monday. I'm getting a little worried about the 400s, have I underestimated them? Also physio session Monday was cancelled today. I'll need to rearrange a new session but I'm not sure where or when I'll get to fit it in over the next few weeks.
5.01K @ 5:44 [3.11M @ 9:14]
6x100m strides with average stride 3:40 [5:55]
1.99K @ 5:41 [1.23M @ 9:08]
Total 8.80K @ 5:32 [5.47M @ 8:54]
McMillan Best 10K Workout Week 2 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.03M @ 9:20 | 73.20 KG
General Aerobic 10 Miles @ 8:45 to 9:00 | 10.02M @ 8:49 | 72.40 KG
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | 8.80K @ 5:32, average stride 3:40 [5.47M @ 8:54, average stride 5:55] | 71.30 KG
12x400m @ 3:40 to 3:45 off 200m recovery | |
LSR 12M @ 8:15 to 8:30 | |
WTD 19.52 MTD 64.98 YTD 1031.400 -
12x400m @ 5K pace off 200m recovery
I hadn't run 400s in quite some time and I started to get worried during the week that I was underestimating these. I'd also chose to run 12 intervals even though 10 were also on offer, would I pay for this later?
Headed over to the playing fields a little before 10:00 on Sunday morning. Ran 4K of warm-up and then started into the morning's work. My 5K pace is unchanged at 3:40 [5:54] to 3:45 [6:02].
I quickly realised that the intervals run against the wind from the fort down towards Acres would once again be the toughest ones. I also realised that 200m recovery doesn't last very long at all. Felt some protest from the right heel at the outset, but it settled down after two or three 400s. Like whenever I run intervals I tended to start each 400 a little too fast and then gradually ease off near the end. I posted a few faster than planned intervals in the middle of the session with the wind at my back so I made more of an effort to stay on target over the closing 400s.
This felt only a little easier than last weeks 6x1M session. Nice sense of satisfaction on completing these. Average time per 400 was 88 seconds, average pace 3:41 [5:55] with an average time per 200m recovery of 64 seconds.
Warm-up 4.00K @ 5:42 [2.49M @ 9:10]
Splits: 89, 89, 90, 85, 86, 90, 90, 88, 88, 89, 89, 88.
Cool-down 2.96K @ 5:26 [1.84M @ 8:44]
Total 14.16K @ 4:54 [8.80M @ 7:53]
McMillan Best 10K Workout Week 2 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.03M @ 9:20 | 73.20 KG
General Aerobic 10 Miles @ 8:45 to 9:00 | 10.02M @ 8:49 | 72.40 KG
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | 8.80K @ 5:32, average stride 3:40 [5.47M @ 8:54, average stride 5:55] | 71.30 KG
12x400m @ 3:40 to 3:45 off 200m recovery | 14.16K @ 4:54, average 400 @ 3:41 [8.80M @7:53, average 400 @ 5:55] | 71.30 KG
LSR 12M @ 8:15 to 8:30 | |
WTD 28.31 MTD 73.78 YTD 1040.190 -
MLR 12 Miles
Bit of catching up to do here. I finished last week's running on Monday. Followed my tried and trusted 12 mile route taking in Ballyfermot Road, Chapelizod, Tower Road, OS, Furze, North Road and Acres, home via Park Gate. A beautiful evening for a run, sun shining and the Park looking gorgeous. Legs felt good and improved as the run progressed.
M01 8:51
M02 8:07
M03 8:11
M04 7:58
M05 8:05
M06 7:58
M07 8:20
M08 8:16
M09 8:24
M10 8:11
M11 8:21
M12 8:26
Total 12.15M @ 8:16
McMillan Best 10K Workout Week 2 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.03M @ 9:20 | 73.20 KG
General Aerobic 10 Miles @ 8:45 to 9:00 | 10.02M @ 8:49 | 72.40 KG
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | 8.80K @ 5:32, average stride 3:40 [5.47M @ 8:54, average stride 5:55] | 71.30 KG
12x400m @ 3:40 to 3:45 off 200m recovery | 14.16K @ 4:54, average 400 @ 3:41 [8.80M @7:53, average 400 @ 5:55] | 71.30 KG
LSR 12M @ 8:15 to 8:30 | 12.15M @ 8:16 | 71.40 KG
WTD 12.15 MTD 85.93 YTD 1052.340 -
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Recovery 4 Miles
A very late run (for me) on Tuesday evening having traveled to and from Athlone for my first day at the new job. The first 8 weeks will be tough as I need to be in Athlone 4 days a week, afterwards I'll drop down to 3 days a week. Just an easy 2 miles out the Chapelizod Road and back. Back a little before 10pm.
M01 9:38
M02 9:09
M03 9:04
M04 9:33
Total 4.01 @ 9:21
General Aerobic 12 Miles
Thursday evening was my first run in Athlone. I want to add a few miles onto these runs to help my overall mileage and I should be able to do this as two evenings a week I'll be down there without time pressure. Tried out a few loops on a pleasant mostly sunny evening. Headed out of town along the Dublin Road and then turned onto Garrycastle Road looping back toward the edge of town along the Cartrontroy Road and Retreat Road. These last two leafy and green residential roads make for some nice running with a lot of tarmac, and a few bends and short ups and downs to keep things interesting.
I explored the AIT grounds, tried to get onto the deserted 400m track but the gate was locked. I couldn't find the 2K cross country route that they mention on their site. I explore the IDA park before eventually heading back to town for a final little loop up to and down from the train station.
M01 9:26
M02 8:58
M03 8:41
M04 8:35
M05 8:41
M06 8:38
M07 8:53
M08 8:39
M09 8:43
M10 8:39
M11 9:00
M12 8:51
Total 12.03M @ 8:49
McMillan Best 10K Workout Week 3 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.01M @ 9:21 | N/A
General Aerobic 12 Miles @ 8:45 to 9:00 | 12.03M @ 8:49 | 72.40 KG
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | will run on Monday |
McMillan key work-out: 2M @ 10K + 4x1M @ 10K | |
LSR 12M @ 8:15 to 8:30 | |
WTD 28.19 MTD 101.96 YTD 1068.380 -
McMillan Key Workout # 2
2M @ 10K pace + 4x1M @ 10K pace
Didn't feel particularly energetic nor enthusiastic about this one as I headed over to the Park at lunchtime today. As always I run these fast sessions clockwise around the playing fields. And as always there is a stiff wind blowing from Acres down toward the Fort.
The Garmin 210 can't handle mixed distance intervals. So I set it up with a 2 mile autolap - I'd run 2 mile warm-up lap then a 2 mile fast lap. Then I'd keep running while saving the session and starting a new session of 4x1M intervals which I'd already programmed into the Garmin. This operation shouldn't take more than 30 seconds, so I'd run a 4:30 warm-up for the intervals to cover the 5 mins recovery after the fast 2 miles. All the time I'm displaying pace in KMs.
Interval 1
Two miles of warm-up brought me from home onto the playing fields by the Fort and up a bit of Acres. Then the hard work began. The 2 mile section means covering a full lap of the playing fields and then a little more. The start was fine as I found pace and ran mostly downhill. The middle was hard as I ran into the wind heading back to Acres. And the end was fine as I headed up Acres to complete a lap before turning right at the top and heading downhill again. McMillan warns not to try 'beat' the session by running faster than 10K pace. I did end up running faster than 10K pace though not deliberately, I just really didn't want the pace to fall below 3:52 [6:13] and so I probably pushed a little to hard for fear of this not happening. I complete the 2 miles at 3:49 [6:08] pace.
A very swift saving of this Garmin activity, and I switch to intervals and kick-off the new activity, 4x1M. I stop the warm-up after 4:30 mins and return to 10K pace.
Interval 2
The first interval feels a little more tiring than I'd like. But knowing that I have to run just one mile and not two makes it mentally easier. I complete the first mile at 3:51 [6:12] pace. So far I've been running a little faster than required, I hope I won't regret this later.
Interval 3
The second fast mile starts right by the Fort as I turn into the wind. It's a struggle to hold pace as I run towards Acres. The Garmin is showing 3:54 [6:17] along most of this stretch. It's hard and I'm becoming concerned about the rest of the session. But once I leave the wind and head up Acres the pace improves and a feel more comfortable again. Mile 2 done at 3:50 [6:11] pace.
Interval 3
I make the most of the 4 minutes of recovery that is on offer. Then start the third mile. I take advantage of the little bit of no wind downhill that opens the mile before turning once more into the wind. This time I see 3:56 [6:20] along this stretch. I push and get it down to 3:54 [6:17] before finally turning out of the wind and back up Acres. With the wind gone I bound uphill along the rest of mile 3 and finish with average pace 3:50 [6:10]. Nearly done.
Interval 4
Knowing that the last mile was the last mile made it a lot more bearable. But it also contained a full Fort to Acres stretch. I had a little more downhill beforehand though and made the most of this. I resolved to work hard on the final mile and the slowest I saw on the windy stretch was 3:51 [6:12]. I turn onto Acres for the last 200ms and ensure that the last mile is, by a fraction, the fastest of the mile repeats, at 3:50 [6:10] pace.
Really pleased with this work-out. It was tougher than the first key work-out, but I finished with an average pace of 3:50 [6:10] with an average mile interval of 6:09.7 compared to 6:12.0 two weeks ago. So definite signs of progress. Though still the thought of 6.2miles at 3:52 [6:13] pace is daunting.
Warm-up 2.00M @ 8:44
I1 12:15.0 [3:49 min/km]
I2 06:11.9 [3:51 min/km]
I3 06:10.6 [3:50 min/km]
I4 06:10.4 [3:50 min/km]
I5 06:10.1 [3:50 min/km]
Average mile 6:09.7 [3:50 min/km]
Cool-down 1.48M @ 8:55
Total 11.88M @ 7:25 [19.12K @ 4:37]
McMillan Best 10K Workout Week 3 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.01M @ 9:21 | N/A
General Aerobic 12 Miles @ 8:45 to 9:00 | 12.03M @ 8:49 | 72.40 KG
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | will run on Monday |
McMillan key work-out: 2M @ 10K + 4x1M @ 10K | average mile 6:09.7, pace 3:51 | 70.9 KG
LSR 12M @ 8:15 to 8:30 | |
WTD 40.07 MTD 113.84 YTD 1080.260 -
MLR 12 Miles
Fairly miserable out there yesterday morning. It could have been November, I wore a jacket for the first time in months.
I wasn't sure what route to run, I was tempted to head up to the canal by Ashtown, I hadn't been up there in a while. I started by heading over to Chapelizod via Ballyfermot Road and then in mile 2 my nipples decided my route for me. They'd been stinging a bit on Saturday and they were stinging a lot after just a mile and a half yesterday. This could turn very messy so I looped back home along the Chapelizod Road, popped in and stuck on two band-aids before heading once more for Chapelizod along the Ballyfermot Road.
This second time round I turn left after the bridge instead of right and take in an ascent of Knockmaroon Hill. Furze, down Chesterfield and home via Islandbridge Gate.
The legs felt good yesterday, as good as they've felt in a long time. I found it very comfortable just holding the pace at the fast end of target.
In 2013, 9:00 to 8:45 pace started to naturally creep into 8:45 to 8:30 range. In 2014, 8:45 to 8:30 pace started to creep into 8:15 to 8:30 range. And now in 2015 8:15 to 8:30 pace is started to creep into 8:00 to 8:15 range. This is all happening naturally and the effort feels constant. Good sign of progress I guess.
M01 8:59
M02 8:18
M03 8:15
M04 8:12
M05 8:07
M06 8:09
M07 7:55
M08 8:21
M09 8:00
M10 8:05
M11 8:00
M12 8:32
Total 12.03M @ 8:14
McMillan Best 10K Workout Week 3 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.01M @ 9:21 | N/A
General Aerobic 12 Miles @ 8:45 to 9:00 | 12.03M @ 8:49 | 72.40 KG
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | will run on Monday |
McMillan key work-out: 2M @ 10K + 4x1M @ 10K | average mile 6:09.7, pace 3:51 | 70.90 KG
LSR 12M @ 8:15 to 8:30 | 12.03M @ 8:14 | 71.20 KG
WTD 52.10 MTD 125.87 YTD 1092.290 -
Recovery 8K with 6x100m Strides
Working from home today. Got out afterwards for this one and really didn't fancy heading out there. I got soaked through as I ran again toward Chapelizod and back along Chapelizod Road to Heuston and home. I didn't really pay attention this evening and the pace was faster than recovery but always felt very easy. Strides on the other hand weren't run very fast.
That's 3 weeks of McMillan based training completed now. Starting to feel like I'm getting some consistency back in my running and legs are responding well.
Total 8.02K @ 5:25 [4.98M @ 8:44]
6x100m strides with average stride @ 3:43 [5:59]
McMillan Best 10K Workout Week 3 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.01M @ 9:21 | N/A
General Aerobic 12 Miles @ 8:45 to 9:00 | 12.03M @ 8:49 | 72.40 KG
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | 8.02K @ 5:25 [4.98M @ 8:44, average stride 3:43 [5:59] | 72.30 KG
McMillan key work-out: 2M @ 10K + 4x1M @ 10K | average mile 6:09.7, pace 3:51 | 70.90 KG
LSR 12M @ 8:15 to 8:30 | 12.03M @ 8:14 | 71.20 KG
WTD 4.98 MTD 130.85 YTD 1097.270 -
Easy 4 Miles
Lovely summer's evening in Athlone for this one. Kept it really simple. Headed along the main road to Garrycastle Road then looped back to town via Cartontroy Road. I decided not to actively target recovery pace but instead to run at whatever felt easy. Legs were fine.
M01 9:05
M02 8:45
M03 8:42 (1100M for the year)
M04 8:28
Total 4.07M @ 8:46
McMillan Best 10K Workout Week 4 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.07M @ 8:46 | N/A
General Aerobic 12 Miles @ 8:45 to 9:00 | |
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | |
LT 6K @ 4:03 to 4:08 | |
LSR 14M @ 8:15 to 8:30 | |
WTD 9.05 MTD 134.92 YTD 1101.340 -
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General Aerobic 12 Miles
Goal this evening was to look harder for that cross-country trail in the AIT grounds.
Ran from town to the campus. Happy to see that the 400m track was open (I'd tried the wrong gate last week). I run some lane 8 laps. Enjoy the novelty of the track surface and find the laps almost hypnotic. I have the track completely to myself. Then I find the cross country trail just outside the 400m track. It hugs the northern perimeter of the grounds. It really only measured around a kilometre maybe I missed some turn somewhere. Still it's a nice route all on grass or dirt and with a few short climbs. Meet another runner and start chatting. Turns out he has just set up Parkrun in Athlone, it's just 4 weeks old. Chat for 10 minutes before he heads. I continue with some more XC laps, then some more 400 laps. There's a guy doing a session there now. Finally head back to town via Cartontroy Road.
Enjoyable and varied run. I definitely aim to use this 400 track properly later in the year. I plan on following an 8 week 5K plan from the P&D book and I reckon some sessions will happen here.
M01 9:06
M02 8:52
M03 8:27
M04 8:12
M05 8:53
M06 8:38
M07 8:46
M08 9:01
M09 8:53
M10 8:18
M11 8:32
M12 8:37
Total 12.22M @ 8:43
McMillan Best 10K Workout Week 4 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.07M @ 8:46 | N/A
General Aerobic 12 Miles @ 8:45 to 9:00 | 12.22M @ 8:43 | N/A
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | |
LT 6K @ 4:03 to 4:08 | |
LSR 14M @ 8:15 to 8:30 | |
WTD 21.27 MTD 147.14 YTD 1113.560 -
I was down in Cork at the weekend and had been really looking forward to a short tempo on Saturday and a run down to Fota and back on Sunday. Instead the only running related activity I managed was picking up a pair of ST5s in Mahers Sports for €80.
Thursday evening after my AIT run, the left achilles was aching again. It was sore Friday morning and I cancelled my recovery with strides. It was still pinging and aching a bit early Saturday and I took a decision not to pack ŕunners in case I was tempted to lace up in Cork. Saturday morning of course the sun was out and it was a glorious morning for a run.
I'm blaming some short but steep grassy climbs on the AIT cross country. I should really look again for a physio, maybe in Athlone.
I'm getting concerned now about training for Blessington not going to plan. The one positive I'm focussing on is that I've successfully completed the first 2 key McMillan sessions. Missing the short tempo this weekend shouldn't be the end of the world.
McMillan Best 10K Workout Week 4 |Session Results | Post Run Weight
Recovery 4 Miles @ 9:20 to 10:00 | 4.07M @ 8:46 | N/A
General Aerobic 12 Miles @ 8:45 to 9:00 | 12.22M @ 8:43 | N/A
Recovery 8K @ 5:48 to 6:13 with 6x100m Strides | left achilles | N/A
LT 6K @ 4:03 to 4:08 | left achilles | N/A
LSR 14M @ 8:15 to 8:30 | left achilles | N/A
WTD 21.27 MTD 147.14 YTD 1113.560 -
Easy 4 Miles
( messed up while posting on tablet, this run happened after the next run in post 1726 )
An afterwork easy run in Athlone. This was preceeded by a 35 min walk as I'm deliberately staying 2 miles from the office. I think my short run route here is already established, from town to AIT along the Old Dublin Road, a lap of the 400m track, then back to town along Cartrontroy Road. Brings up nearly 4.5 miles. Again the Achilles is ok while running and isn't too bad now while typing.
A few things came to mind while running: I've been in suit shoes of late and I don't have insoles in them, will add them tomorrow. There is a bad camber, encouraging overpronating, along a mostly downhill 200m stretch of the Cartrontroy Road. I must take care to run on the other side of the road here.
Calf and Achilles stretches and strength exercises, long forgotten need to be reintroduced. I'm happy for now as long as each day brings improvement.
M01 8:48
M02 8:34
M03 8:38
M04 8:33
Total 4.46M @ 8:38
McMillan Best 10K Workout Week 5 |Session Results | Post Run Weight
Easy 5 Miles | 5.22M @ 9:00 | N/A
Easy 4 Miles | 4.46M @ 8:38 | N/A
General Aerobic 8 Miles @ 8:45 to 9:00 | |
McMillan key session number 3, 2Mx2 + 1Mx2 @ 3:52 [6:13] | |
MLR tbc | |
WTD 9.68 MTD 9.68 YTD 1123.230 -
Easy 5 Miles
(messed up while posting on tablet, this run happened before run on previous post 1725)
Back in Dublin yesterday. A friend of a friend was visiting from Vietnam and wanted to go for a run. It would have been rude not to take him for a trip in and around the park. So on a sunny Monday morning I laced up and we headed into the park via Islandbridge Gate. Up the Khyber and down a windy Acres and out at Chapelizod Gate. We come back along the towpath and home. My companion, used to 30 degrees in winter, had a jacket and hat on at the outset! I think he enjoyed the short run. I did.
My achilles didn't bother me at all while running. It ached a little afterward but was still improved on Sunday. It felt better in the afternoon I think helped by walking from Irishtown to Kilmainham.
Easy running this week ahead of McMillan key session number 3 on Saturday. Fingers crossed.
McMillan Best 10K Workout Week 5 |Session Results | Post Run Weight
Easy 5 Miles | 5.22M @ 9:00 | N/A
Easy 4 Miles | |
General Aerobic 8 Miles @ 8:45 to 9:00 | |
McMillan key session number 3, 2Mx2 + 1Mx2 @ 3:52 [6:13] | |
MLR tbc | |
WTD 5.22 MTD 5.22 YTD 1118.780 -
General Aerobic 8 Miles
I wasn't very disciplined tonight and didn't pay too much attention to pace. Ended up running faster than prescribed GA pace. Headed out shortly after some very heavy rainfall. A little diversion up by the train station and head out to AIT. This time I follow the Cartrontroy road out of town. At the track tonight there is a beginners class in progress, runners running and walking as the trainer blasts his whistle. I'm happy to travel around in lane 8. Lost count of how many laps I ran. I'm really looking forward to doing some sessions on here. Leave the track and head back the way I came.
Achilles still not perfect but still feeling better as each day passes.
M01 9:08
M02 8:49
M03 8:49
M04 7:57
M05 7:40
M06 7:39
M07 8:20
M08 8:34
Total 8.39M @ 8:24
McMillan Best 10K Workout Week 5 |Session Results | Post Run Weight
Easy 5 Miles | 5.22M @ 9:00 | N/A
Easy 4 Miles | 4.46M @ 8:38 | N/A
General Aerobic 8 Miles @ 8:45 to 9:00 | 8.39 @ 8.24 | N/A
McMillan key session number 3, 2Mx2 + 1Mx2 @ 3:52 [6:13] | |
MLR tbc | |
WTD 18.06 MTD 18.06 YTD 1131.610 -
McMillan Key 10K Workout #3
2x2M + 2x1M all at 10K pace
I haven't been happy with training of late, too many Achilles inspired interruptions and I haven't been showing any great consistency. Despite this I successfully ticked off the first two key McMillan work-outs and did so with a target pace a little faster than target. Saturday morning I continued this streak and nailed the 3rd key session. And this one felt easier than the previous two.
I was in Limerick for the weekend. Headed out a little before 8:00 on a gorgeous Saturday morning. Sun was out, it was warm, streets were quiet. I headed over to UL and made my way to the 400m track there. I'm enjoying the track in AIT so I thought why not try this session on the track in Limerick.
I stick to the outside lane and get straight into the first 2 mile interval.
It feels fine. I don't feel like I'm working very hard. The pace is in the high 3:40s and I have the luxury of gradually gradually dropping the pace as the interval progresses. I finish comfortable with 3:51 [6:12] average pace. Lungs were worked but nothing dramatic. I'm joined on the track now by a guy running 400s or maybe 600s. He's going at a fair clip in lane 4.
I take the full 5 minutes jog recovery that McMillan allows before starting into the second 2 mile interval. Surely this will be tougher? It's not, it feels easier! Round and round I go and I'm looking at the Garmin wondering how it's continuing to show 3:4X pace. This time I don't bother trying to ease off, the effort feels right and I stick with it. Final average pace is 3:46 [6:04].
During 5 minutes recovery I save the session and kick-off a new one for the 2x1M section. The first mile feels fine. Mentally the prospect of 1 mile seems so less daunting having just completed two 2 mile intervals. I continue where I left off and complete this mile at 3:46 [6:04] pace.
Three minutes recovery between the mile intervals. I'm conscious that I have to get back by 9:40ish so I decide to leave the track for the final mile and run it along the road home. This one is hard. I feel like I'm putting in the same, if not more effort, than on all the previous intervals but the pace isn't reflecting this. Desite the road being more downhill than uphill. Why does this last interval feel so tough? Why did the track intervals feel so easy? Can the track surface make that much of a difference? Or is it that I only had 3 minutes recovery instead of 5? I didn't feel any less recovered than before the other intervals. The last mile is completed in 3:54 [6:17]
Overall I'm thrilled with the session. Fairly buzzed for the rest of the morning round town. Based on the track miles I've had a huge confidence boost ahead of Blessington. But that last mile has ensured I don't get too carried away. Maybe that's not a bad thing.
Anyway, hands-down my best run since the marathon.
Warm-up 3.03M @ 9:12
Interval 1: 2M in 12:25 - 3:51 min/km [6:12]
Interval 2: 2M in 12:08 - 3:46 min/km [6:04]
Interval 3: 1M in 06:04 - 3:46 min/km [6:04]
Interval 4: 1M in 06:17 - 3:54 min/km [6:17]
Average Interval pace = 3:49 min/km [6:09]
Cool-down 1.28M @ 8:00
Total 12.08M @ 7:25
McMillan Best 10K Workout Week 5 |Session Results | Post Run Weight
Easy 5 Miles | 5.22M @ 9:00 | N/A
Easy 4 Miles | 4.46M @ 8:38 | N/A
General Aerobic 8 Miles @ 8:45 to 9:00 | 8.39 @ 8.24 | N/A
McMillan key session number 3, 2Mx2 + 1Mx2 @ 3:52 [6:13] | 12.08M @ 7:25, average interval pace 3:49 [6:09] | N/A
MLR tbc | |
WTD 30.14 MTD 30.14 YTD 1143.690 -
Great session - puts you in great shape for Blessington.0
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Lovely stuff.0
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MLR 12 Miles
Spent the afternoon in our old Limerick local watching the rugby. Then later had Lebanese in the evening, which included a really really good red Lebanese wine (Massaya). A nightcap in The White House. [btw, the little one is away with her grandparents for a while].
Luckily the head was fine on Sunday morning. Out shortly after 8:00 and go on a 12 mile meander. Out to Dooradoyle then back into town. Cross the Shannon and do three laps of the North Circular Road. Then back to hotel.
The head may have been fine, but the rest of me was struggling. The effort felt like MLR pace but I was lucky to break into LSR pace range. I wasn't too bothered though. I was happy just to break 40 miles for the week and complete a week's training without interruption.
M01 9:21
M02 8:53
M03 8:55
M04 8:30
M05 8:38
M06 8:33
M07 8:21
M08 8:22
M09 8:17
M10 8:08
M11 7:54
Table 12.16M @ 8:28
McMillan Best 10K Workout Week 5 |Session Results | Post Run Weight
Easy 5 Miles | 5.22M @ 9:00 | N/A
Easy 4 Miles | 4.46M @ 8:38 | N/A
General Aerobic 8 Miles @ 8:45 to 9:00 | 8.39 @ 8.24 | N/A
McMillan key session number 3, 2Mx2 + 1Mx2 @ 3:52 [6:13] | 12.08M @ 7:25, average interval pace 3:49 [6:09] | N/A
MLR 12 Miles @ 8:10 to 8:25 | 12.16M @ 8:28 | N/A
WTD 42.30 MTD 42.30 YTD 1155.810 -
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Easy 4 Miles
Back in Athlone for this evening's run. Staying out by the Garrycastle Road so I run a simple loop into town along the Old Dublin Road and back along the Cartrontroy Road. Works out at a little over 4 miles. Legs felt better than I expected. Achilles, touch wood, continues to feel better.
Achilles-willing I've a busy few weekends running wise coming up. Next Sunday I'm planning a long but slow hill-climb in Italy. The weekend after it's the Frank Duffy 10 Miler in the Park, and then two weeks after that it's Blessington.
Then I need to find a day between the Frank Duffy and Blessington in which to run McMillan's best 10K Workout, the final work-out in the series.
I need to decide between the Thursday after Frank Duffy on the track in AIT, or the Saturday after FD on the playing fields in Phoenix. Is the Thursday too close to FD or is the Saturday too close to Blessington? McMillan recommends 9 to 12 days out so the Thursday might be best. I plan on running FD as a tempo run, which if I manage to complete at tempo pace will also net me a 10M PB. I'll need to think this over.
M01 9:18
M02 9:00
M03 8:53
M04 8:51
Total 4.10M @ 9:01
McMillan Best 10K Workout Week 6 |Session Results | Post Run Weight
Easy 4 Miles | 5.22M @ 9:00 | N/A
General Aerobic 10 Miles @ 8:45 to 9:00 | |
Short Hill Climb | |
20x200m @ 3:40 to 3:45 off 200m recovery | |
Long Hill Climb | |
WTD 4.10 MTD 46.40 YTD 1159.910 -
General Aerobic 10 Miles
Didn't really fancy heading out this evening, but once I got going it was fine. Ran from outskirts into town. Crossed the Shannon (again) and then ran along the Shannon-banks for a while. Nice path here, I followed behind another runner at around 50ms to see where he would take me. Back onto the Galway Road. I head back the way I came then back onto the now familiar Cartrontroy Road. Have to stop here for 30 seconds when my left knee protests a bit as I climb. It passes and I continue on my way. Arrive at the AIT track and do a few laps here before heading back to hotel.
Continue to think about the next few weeks running. I won't be able to run the final McMillan key session on the Thursday 10 days out from Blessington. I think my plan will be: run the Frank Duffy at slow end of tempo pace - that should still bring me home in 66:XX, a nice PB. Run short the day after. Then the following Wednesday evening, if I feel recovered enough I'll try the McMillan session on the track in AIT. I'll almost certainly start the session and see how the first 2M goes. If I don't feel recovered enough then I'll run the McMillan on the Saturday, a week ahead of Blessington and hope 7 days will be enough to recover.
M01 8:57
M02 8:52
M03 8:56
M04 8:27
M05 8:44
M06 8:53
M07 8:48
M08 8:35
M09 8:04
M10 8:46
Total 10.10M @ 8:43
McMillan Best 10K Workout Week 6 |Session Results | Post Run Weight
Easy 4 Miles | 5.22M @ 9:00 | N/A
General Aerobic 10 Miles @ 8:45 to 9:00 | 10.10M @ 8:43 | N/A
Short Hill Climb | |
20x200m @ 3:40 to 3:45 off 200m recovery | |
Long Hill Climb | |
WTD 14.20 MTD 56.50 YTD 1170.010 -
Is the Mcmillan session a bit risky to try 7 days out from Blessington? As far as I know the theory is that you don't get any benefit from any session like that less than 10 days from the goal race, so could be a case of a lot of risk for no gain!
I think you are in great shape for Blessington and it would be a shame to risk the achilles or going into the race fatigued.
Just some food for thought.0 -
Is the Mcmillan session a bit risky to try 7 days out from Blessington? As far as I know the theory is that you don't get any benefit from any session like that less than 10 days from the goal race, so could be a case of a lot of risk for no gain!
I think you are in great shape for Blessington and it would be a shame to risk the achilles or going into the race fatigued.
Just some food for thought.
I think you're right. I do think I'll try the McMillan on the Wednesday after the Frank Duffy. The Frank Duffy will be a tough run but it won't be eyes out effort (I hope). I'll take it fairly easy between then and the Wednesday evening and hopefully I'll manage the McMillan on the track. Fingers crossed.0 -
Short Hill Climb
Back in Italy for some hill running. The first run is always difficult here, takes a while to get used to the altitude even if it's only 1000ms. Started with a short one, headed downhill for a mile from Roncobello to Baresi. Then turn around and head back uphill. Instantly feel the pull on the legs. Notice my breathing is more pronounced than normal and I'm already starting to sweat. Back up through Roncobello and on to the next little village, Capovale. Focus on putting on foot infront of the other and I'm happy to reach the church in Capovale where I turn around and let gravity bring be back to Roncobello.
M01 09:18
M02 10:48
M03 10:39
M04 09:09
Total 4.45M @ 9:48
McMillan Best 10K Workout Week 6 |Session Results | Post Run Weight
Easy 4 Miles | 5.22M @ 9:00 | N/A
General Aerobic 10 Miles @ 8:45 to 9:00 | 10.10M @ 8:43 | N/A
Short Hill Climb | 4.45M @ 9:48| N/A
20x200m @ 3:40 to 3:45 off 200m recovery | |
Long Hill Climb | |
WTD 18.65 MTD 60.95 YTD 1174.460 -
20x200m Hill Repeats
Friday afternoon and evening right of groin was twinging quite a bit and I was concerned that Saturday's run might not happen. Instead the groin and legs all seemed fine on waking. Pottered about a bit before heading out. The weather here had been really warm until a few days ago. Now it's partially cloudy and thunder storms arrive with rain in the afternoons. Nice and fresh as I start out. I run uphill for around a kilometre until I arrive at the stage for today's session. A quiet side road that runs uphill for a little over 200ms. Perfectly straight and with inviting black tarmac. The plan is to run 20 repeats of the hill at 5K effort if not 5K pace. I'd jog back down after each ascent.
Made a bit of a mess with the Garmin on this, had to reset it 3 times due to pressing pause instead of lap button. All the same I completed 20 ascents even if 2 weren't timed. This was fairly tough. The first 4 or 5 ascents were about finding pace. I got a few comments from locals as I teared up the hill. One curious elderly couple eventually asking how many did I have to do. Others were openly questioning my sanity. The middle 200s I was definitely feeling burn in the legs over the last 50ms. I could tell that for the final 7 or 8 ascents that the pace was dropping but l kept the effort honest. On the jog downhill after the 19th ascent another elderly local insisted on a chat, pointing to all the mountain peaks she had climbed when she was younger. I was well recovered for the 20th and final climb.
Enjoyed this a lot, on a stretch of road that was made for a session like this. For the 18 timed ascents the average pace was 3:46. I can allow myself think that the 2 untimed ascents would sneak me into a 5K pace of 3:45.
Timed ascents were as follows:
46.40
45.92
45.80
44.52
40.59
38.53
43.21
43.09
45.67
46.19
48.86
45.58
46.92
47.14
47.80
46.66
46.16
45.68
Average 45.26
McMillan Best 10K Workout Week 6 |Session Results | Post Run Weight
Easy 4 Miles | 5.22M @ 9:00 | N/A
General Aerobic 10 Miles @ 8:45 to 9:00 | 10.10M @ 8:43 | N/A
Short Hill Climb | 4.45M @ 9:48| N/A
20x200m @ 3:40 to 3:45 off 200m recovery | 11.43K average 200 45.26 (3:46) |
Long Hill Climb | |
WTD 25.75 MTD 68.05 YTD 1181.560 -
Short Hill Climb
Groin was a little unhappy again yesterday morning so I decided to postpone the long hill climb by a day and so Sunday afternoon I headed out under the rain for a repeat of Friday's short climb. This felt much easier than first time out, I'm convinced it takes at least 48 hours to adapt to this higher altitude. A mile of downhill to start with then a steady paced climb from Baresi back up to Roncobello and on to Capovalle. Breathing was much better today and I wasn't so desperate to reach the church in Capovalle.
The ascent measures around 250m (820 feet). Enjoy the descent back down to Roncobello. Three consecutive days running here and I haven't yet seen another runner.
Down 1.01M @ 8:34
Up 2.23M @ 10:14
Down 1.26M @ 8:29
Total 4.50M @ 9:22
McMillan Best 10K Workout Week 6 |Session Results | Post Run Weight
Easy 4 Miles | 5.22M @ 9:00 | N/A
General Aerobic 10 Miles @ 8:45 to 9:00 | 10.10M @ 8:43 | N/A
Short Hill Climb | 4.45M @ 9:48| N/A
20x200m @ 3:40 to 3:45 off 200m recovery | 11.43K average 200 45.26 (3:46) |
Short Hill Climb | 4.50M @ 9:22 | N/A
WTD 30.25 MTD 72.55 YTD 1186.060 -
Short Hill Climb x 3
Final mountain run today. I had originally planned on a single long climb but instead opted for 3 repeats of my Baresi to Capovalle climb. Conditions were perfect, overcast with a light refreshing breeze. Start with a mile of downhill to the church in Baresi and then turn back up.
Ascent 1 in 23:19
As always the legs immediately complain over the first 100ms or so. There are parts of this climb that are steeper than others and you can really feel it in the legs. I prefer to keep my head down rather than look up the road, with the latter it feels like you are barely moving. I'm taking this first ascent fairly conservatively, conscious that I've two more to complete. Again I get a lot of comments as I pass people, great for spurring me on. Reach the church in Capovalle, hit the lap button and start my first descent. I don't push on the downhill I focus on recovering. And besides I have the Frank Duffy in 5 days time.
Ascent 2 in 21:37
The start of this ascent feels much easier now that the up muscles have warmed up. I let the legs dictate the pace and I can tell that I'm travelling faster than the first ascent. I pass some more walkers and make an effort when doing so to appear strong and fluid. Through Roncobello, more comments. The faster pace doesn't seem to demand any extra effort. The last kilometre is probably the toughest with a few hairpins and with the steepest and least relenting incline. Happy to hit the lap button again as I round the church in Capovalle.
Ascent 3 in 21:10
Last climb of this short holiday. The first half of this one up to Roncobello feels more or less a carbon copy of the second ascent. But then from Roncobello onwards it starts to feel noticeably tougher. I notice the lungs are working and I'm looking ahead for less hilly pieces of tarmac. I tell myself to imagine doing 4 ascents or even 5, sure 3 is easy. Someone comments to his companions that this guy's been going for over 90 minutes. The last kilometre is made easier just by knowing that it's the last kilometre. The bells in Capovalle ring at 11:00 as the church comes into view. I round the church and press the lap button for the final time. Job done.
Cruise back down to Roncobello. A little over half-marathon distance in a little over 2 hours. A few locals say well done. I really must consider doing their annual mountain race next July. I reckon the raceday atmosphere here would be great. I'd definitely be intimidated by some of the hardy mountain goats that participate. I like to think I'd finish maybe in the last third of the field.
Down 1.03M @ 9:06
Up 2.22M @ 10:30
Down 2.21M @ 8:53
Up 2.23M @ 9:42
Down 2.24M @ 8:35
Up 2.23M @ 9:29
Down 1.25M @ 7:44
Total 13.42M @ 9:15
McMillan Best 10K Workout Week 7 |Session Results | Post Run Weight
Short Hill Climb x 3 | 13.42M @ 9:15 | N/A
General Aerobic 8 Miles @ 8:45 to 9:00 | |
Recovery 5 Miles @ 9:20 to 10:00 | |
Frank Duffy 10M, 67:XX attempt | |
Recovery 5 Miles @ 9:20 to 10:00 | |
WTD 13.42M MTD 85.97 YTD 1199.480 -
Thursday - Recovery 3 Miles
Going to dispense with this weeks table.
Flew back from Italy with junior outforarun on Wednesday, to be honest I could have stayed there for another month no problem. No running Wednesday. Then Thursday I had an unexpected opportunity for pints with a friend I hadn't seen in around 5 months and might not see again for a while. So I knew I wouldn't get out in the evening. I was working from home Thursday so I headed out for a 3 mile recovery run just to wake the legs up. Lunch break is only 45 minutes with the new job so just enough for 3 miles and a shower. Really easy pace around laps of Kilmainham Lane and the IMMA grounds. Noticed it was very warm and muggy I hope it freshens up for Saturday.
M01 9:30 (1200 miles for the year)
M02 9:29
M03 9:36
Total 3.00M @ 9:32
Weighed in after this one at 73.70Kg. Italian food doesn't do my racing weight any favours. Slow pan-cooked rabbit with garlic potatoes one lunchtime and tripe (stewed in red sauce with beans and veg) on another lunchtime were the culinary highlights of last week.
Friday - Recovery 3 Miles
And then Friday a friend just moved back to Ireland after 11 years in Madrid calls over in the evening. So I repeat yesterday's lunchtime gentle meander around Kilmainham Lane and IMMA. Warm again today but not as muggy as Thursday. I could get to like these mini-runs.
M01 9:29
M02 9:22
M03 9:16
Total 3.00M @ 9:23
Tomorrow (today!)
What am I doing still up?
Looking forward to tomorrow's race. A bit concerned about heat and the extra couple of kilos I'm carrying. The goal is 67:XX. This should be a decent tester without killing me. I want to spare myself ahead of next Wednesday evening's more important McMillan session. A 67:XX would also give me a 2 minute PB over 10 miles (last time I ran this was 2013).
Ok time to grab 6 hours sleep.
WTD 19.43M MTD 91.74 YTD 1205.290 -
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Best of luck with the race today.0
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