2012 4 Races for 4 PBs

outforarun

Steady 12 Miles

If it wasn't for the set of 4 races at 2 weekly intervals this would be a very poor running period for me. My decision to run easy between races has translated to me thinking I'm running off plan so I can ignore pace and distance and diet. I was out late last Friday at a work thing at my old work. That knocked Saturday's run on the head. Forget about 2000 miles for the year, I'll be doing well to match last year's total.

Sunday I met up with a mate for 12 miles in the Park and an excursion along the towpath from Chapelizod. I had planned on holding MLR pace but instead the pace crept up and up. At the end my mate hopped on his bike and I upped the pace some more to stay alongside him.

Enjoyed the run as this late late Indian Summer stays with us. Legs felt good.

M01 8:44
M02 7:52
M03 7:38
M04 7:50
M05 7:39
M06 7:53
M07 8:08
M08 8:02
M09 8:29
M10 7:48
M11 7:16
M12 7:08 [1400 miles for the year]

Total 12.31M @ 7:51

WTD 26.56 MTD 131.67 YTD 1400.01

outforarun

Easy 3 Miles

Gorgeous weather continues

Out for my now regular 3 mile loop through IMMA. Legs feel good. It's warm and despite the slow pace I'm sweating too much. I take as wide a racing line as I can along my lap and this seems to have worked, i.e. 2 laps = 3miles exact. It's great having IMMA at literally a stone's throw from home.

M01 9:27
M02 8:46
M03 8:58

Total 3.01M @ 9:04

WTD 3.01 MTD 134.68 YTD 14003.02[/]

outforarun

Easy 5+ Miles

Ran my usual easy 5 mile loop in Athlone Wednesday evening. Left knee gave a few sharp twinges after 20 metres or so and again by the train station as I stopped at lights. Was a bit anxious while running thereafter, waiting for it to twinge again.

Thinking about Cork 2 Cobh. I'll probably wear the ST5s. It'll be the longest I've ever raced in them and Sunday is a good opportunity to check them out. I'm also going to bring a gel, to be taken as we turn onto Fota and ahead of the hilly last third.

M01 9:03
M02 8:53
M03 9:02
M04 8:40
M05 8:14

Total 5.67 @ 8:45

WTD 8.35 MTD 134.65 YTD 1408.69

outforarun

MLR 10+ Miles

Ok so I ran 10 miles at MLR pace this evening (Thursday evening), but I set out with the idea of running easy. I didn't check pace until the run was over and was a little surprised to see average pace of 8:14, thought I'd been running slower.

Lots of variety on the route, and with the evenings closing in it may be the last time I run some of these stretches. Start with the main road into town, then run through town and over the Shannon, then along grit path by Shannonbanks, then back through town by the station, then under glowing street lamps along Cartrontroy Road, then some laps of soft grassy pitches in AIT, around a rugby game and hurling training, then a little lap in the IDA park, then back to where I started.

Dipped into the 7:XX miles at some points. Knee was better tonight than last night.

Have to start reminding myself that Sunday's Cork-2-Cobh won't be a walk in the park, I do not want to underestimate the task, 15 sub 3hr marathon paced miles to bring this 4 race block to a close.

M01 8:47
M02 8:34
M03 8:47
M04 7:58
M05 8:28
M06 8:20
M07 8:02
M08 8:06
M09 7:36
M10 7:46

Total 10.64M @ 8:14

WTD 19.32 MTD 10.64 YTD 1419.37

outforarun

Easy 6 Miles

Still cannot believe it's October. Another run with real warmth in the sun. Got into Cork early yesterday morning and laced up the ST5s around midday. Ran from Glanmire along the Cork-2-Cobh route as far as Little Island. Did one lap of the East Point Business Park, scene of last year's McMillan failure. Sun has broken through the haze and it's really pleasantly warm. Finish the loop and head back the way I came. .

Hadn't planned on running 6 miles, the East Point loop adding on more than I'd anticipated.
Legs not as zippy as I'd have liked but hopefully this run will allow some zip return ahead of Sunday's race.

M01 8:31
M02 8:25
M03 8:19
M04 8:11
M05 7:59 (easy?)
M06 8:20

Total 6.24M @ 8:16

WTD 25.48 MTD 16.80 YTD 1425.53

outforarun

BHAA Cork to Cobh 15 Miler

Enjoyed this far far more than I expected. May have been more buzzed after this than after the Marathon in June and after the 10K last month. The main reason for enjoying this so much was the race dynamic that unfolded over the course of the 15 miles. Even though I hadn't planned on racing, this felt far more like a race than an ambitious MP session.

Plan was to see if I could manage sub 3 hour marathon pace for 15 miles. I decided to target 4:14 [6:48] with a tolerance of running no faster than 4:13 [6:47] no slower than 4:15 [6:50].

01-05 Miles
Loads of congestion at the start and this time it was probably my own fault by starting too far back. I was fairly sure I was well positioned but quickly realised that there were actually hundreds of runners ahead of me. I think probably large numbers stepped in from the roadside when I wasn't paying attention. I'd be doing very well to hit mile 1 on target (I'd the Garmin set to show metric pace but autolap every mile).

The next thing I quickly realized was that it was windy and that we would be running into that wind for the guts of the morning. Great, that was going to make everything that bit more difficult. Once out of the congestion and running at 4:14 [6:48] I started to look about me. I was still overtaking quite a few runners but noticed a Mallow AC runner was holding steady with me. He looked fairly strong. I'd ease past him, he'd ease past me, no-one was easing past us. We starting taking turns to lead maybe alternating every mile or so. Our target was obvious, a group of around a dozen runners around 300m up the road.

I knew that by targeting sub 3 hour pace there would probably be a minibus somewhere. If we could reach them then we'd get some shelter from the headwind. Checking the Garmin I see we're at 4:13 [6:47]. I take my turn in front the 4 mile mark at the North Esk roundabout. Then I see 4:12 [6:45] showing. Hmmm faster than my tolerance permits but the prize is worth it.

06-10 Miles
We catch the back of the group shortly after 5 miles. I count 13 runners. I glance over my shoulder and don't see anyone in 200ms of road behind us. We're out of no-man's land safe at least for a while. One of the runner's at the back of the group welcomes us to the group. "Great running lads. Well done. Tuck in here now." I share some water with him. Mallow AC doesn't want any water and isn't so keen on chatting. I chat a bit with the Welcoming Runner, he ran 3:12 (I think) in Cork in June. He's doing a good job directing the group from the back and telling everyone to keep together. We're travelling now at 4:13 [6:47] or 4:14 [6:48] and the wind has become far less of a factor. The group is lead by a Charleville runner and a Oifig na hEireann runner. Steady pace, watching the footfall of runners ahead, careful not to clip anyone. Holding our shape.

We slowly swallow up single runners and they don't hang on to us. Feel like we've got real momentum. Enjoying this. The group stretches and rebunches around the 8 mile water mark. I'm working hard enough but mostly in the legs, my breathing is far more controlled than some others around me, nearly silent. As we turn onto Fota Island (which finally offers some respite from the wind) I take my solitary gel. We've caught up with a Youghal AC runner. I expected us to pass him out, but instead he holds with us and joins the front of the group. Then I'm suddenly aware as we travel under tree cover that I too have joined the front of the group. At the 10 mile marker there's me, OnhE and Youghal AC. I feel a bit of pressure now, never lead a group like this before, what's the etiquette here?

10-15 Miles
Soon it becomes obvious that the three of us are breaking away from the group. Onto Great Island and for the next while the three of us shuffle positions, but I don't think we're actively working together any more. OnhE seems very steady, Youghal seems to be able to decide at will to inject or ease off pace. My money is on Youghal AC. Hilly now and the effort levels are rising. We pass some more strugglers. Then there's a descent around the 12 mile water mark. My stride lengthens, the legs feel good. I decide to push just a little bit and I ease past OnhE and then past Youghal. I realise that they will have noticed this and I'm curious to see how they respond. Under the bridge at the bottom of the hill. No sound of footfall behind me. I won't see either guy again until after the race.

There's a tall runner around 100ms ahead, I focus on him. He's overtaking other single runners. Don't know if I can catch him. The Garmin is showing 4:14 [6:48] so I feel this 'racing' is allowed. The next hill though he opens the gap and I think I probably won't catch him. There's others to pick off though. Tall runner passes a couple of runners, I pass them a few minutes later, one of them mutters "Bastards". I like being this bastard.

Through HM marker in 1:29.19. Starting to look for the 14 miler now now, feeling the pinch. Very happy to move onto the final mile and I know the last 400ms are very downhill. Then I hear footsteps behind me. A club runner (white and green) overtakes me and moves 10ms ahead. 200ms to go I up the pace he doesn't spot me gaining. At 100ms I sprint, he still doesn't know. Then he gets a shout "Watch your back!" He looks behind and sprints just staying ahead of me at the line.

Loved that run. Buzzed for at least an hour afterwards

15.05 Miles at 4:14 [6::48]. That would be around 2:58 marathon pace.

Splits etc later. On tablet right now, pulling into Heuston.

Dubgal72

Fantastic, you're in really great shape - well done and a v enjoyable read. Nearly go as far as saying I'm buzzing myself!

dintbo

Excellent racing OFAR. Nicely done.

outforarun

Dubgal72 wrote: »

Fantastic, you're in really great shape - well done and a v enjoyable read. Nearly go as far as saying I'm buzzing myself!

Thanks Dubgal, I hurt more and put in a better performance in the 10K last month, but I really enjoyed Sunday's race maybe more than any other race this year. A combination of running relatively conservatively and so not dying a death at the end, together with a real awareness of and interaction with the other runners on the day.

outforarun

dintbo wrote: »

Excellent racing OFAR. Nicely done.

Thanks man. Read your log on the train down to Cork. Looking forward to seeing how you get on at month-end. Not long to go now.

outforarun

Just posting up splits etc from Sunday's race.

I finished officially in 1:42:24 and in 66th place of 696 finishers.

I felt fine on crossing the line. My sister and her OH met me at the finish, after about 15 minutes of me non-stop talking about the race, I take a breath and observe "I'm fairly buzzed after that", cue laughter in the car, "We'd noticed!".

Holding sub 3:00 marathon pace for 15 miles bodes well for next year, where the plan will be to train for sub 3:00 (and try run sub 3:10). I can already complete the longest PMP run (plus a mile) that will be on the next training plan. Course, it didn't feel like MP on Sunday because it's not yet my MP. No way could I have maintained that pace for another 11 miles, maybe another 2 or 3 miles; or 4 or 5 with another gel.

M01 6:48 (4:13)
M02 6:52 (4:16)
M03 6:46 (4:12)
M04 6:45 (4:11)
M05 6:42 (4:10)
M06 6:51 (4:15)
M07 6:52 (4:16)
M08 6:56 (4:18)
M09 6:54 (4:17)
M10 6:48 (4:13)
M11 6:49 (4:14)
M12 6:46 (4:12)
M13 6:37 (4:07)
M14 6:55 (4:18)
M15 6:43 (4:11)

Total 15.05M @ 6:48 [24.22K @ 4:13]

WTD 41.43 MTD 32.75 YTD 1441.48

outforarun

General Aerobic 7 Miles

New training cycle started yesterday morning. I'm jumping in on week 4, a recovery week, of P&L's 45 to 55 Miles per week, 12 week 5K training schedule.

Target race is the Jingle Bells 5K at the start of December. Target time is not yet set in my head but I will at least try for sub 18:30. Focus is back on diet, which I'd relaxed a bit too much over the last few weeks. The plan also looks for 6 days running a week, which is a first for me.

Started with an early (5:54am) run yesterday morning. It's been a while since I ran early in the morning, I kind of miss these runs, forgotten how good it feels to get them ticked off by 7:00.

Very mild out. I run over to Inchicore and follow my Emmet Road, SCR, Jame's, Heuston loop. Two laps of this plus a little out and back bring up the 7 miles. Checked pace at the end of lap one, saw I was travelling a little too slow so picked it up slightly for the second lap. Legs feel exercised after Sunday, but no niggles or twinges.

Good to be back on a plan.

M01 9:44
M02 9:05
M03 8:42
M04 8:52
M05 8:22
M06 8:39
M07 8:15

Total 7.06M @ 8:48

P&L55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 7M @ 8:45 to 9:00 | 7.06 @ 8:48 | 72.55 KG
General Aerobic 8M @ 8:45 to 9:00 | |
Speed 13K with (5x200m @ 1M pace off 200m jog recovery) x2 | |
Recovery 4M @ 9:20 to 10:00 | |
General Aerobic 8M @ 8:45 to 9:00 | |
Endurance 9 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
01 / 01 / 00 / 00 / 51 | 7.06 / 39.81 / 1448.54

outforarun

General Aerobic 8 Miles

Back in Athlone this evening. A little darker and a little chillier than this time last week. Packed just the ST5s for running, otherwise I'd be travelling with 4 pairs of shoes: formal, casual, ST5s and Nimbus.

Out after work. Legs feeling fine. Do my usual run into town, around by the station and back to AIT via Cartrontroy. I'm checking the Garmin as I run and actively slowing down if I see myself running outside target pace, I've missed this discipline. Into AIT after 5 miles and run laps of the pitches there to bring me up to over 7 miles before I head back to where I started and tick off this second session.

Have to decide if I want to pay a fiver and use the track for tomorrow's speed session, or use a short loop in the IDA park.

Based on Blessington's 38:54, McMillan gives me a 1 Mile pace of 3:21 [5:23], while Daniel's VDOT gives me 3:25 [5:29]. The P&L plan for tomorrow actually looks for 800m to 1M mile; so I'm going to go with the VDOT pace and set my target range as 3:20 [5:22] to 3:25 [5:29].

M01 8:46
M02 8:34
M03 8:55
M04 8:49
M05 8:59
M06 8:57
M07 8:38
M08 9:06

Total 8.09M @ 8:51

P&L55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 7M @ 8:45 to 9:00 | 7.06M @ 8:48 | 72.55 KG
General Aerobic 8M @ 8:45 to 9:00 | 8.09M @ 8:51 | N/A
Speed 13K with (5x200m @ 1M pace off 200m jog recovery) x2 | |
Recovery 4M @ 9:20 to 10:00 | |
General Aerobic 8M @ 8:45 to 9:00 | |
Endurance 9 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
02 / 02 / 00 / 00 / 50 | 15.15 / 47.90 / 1456.63

outforarun

Speed 13K with (5x200m @ 800m to 1M pace off 200m jog recovery) x 2, with 4 mins jog recovery between sets.

Popped over to AIT Arena at lunchtime. Super friendly staff. Got a little membership card and paid my fiver to book the track for this evening.

Headed over after work. Straight onto the track to finish off my 5K warm-up. Some sprinters training this evening. Realise that I'm actually a bit nervous ahead of this session. I don't know what to expect, I've never targeted this pace before.

The first 200 would give me an idea of what the evening had in store. Power down the straight, first 100ms are fun, next 50 I can feel the effort kicking in, last 50 feel long. Clock a 39.75 that's 3:19 [5:20] pace. A little faster than planned, but I'm not concerned the session allows for up to 800m pace, and besides the track is that bit more forgiving than the road.

Get into a rhythm fairly quickly and the 200s fly by. Notice that they force me into a good running form, back straight and head high, long stride. Lungs are worked and legs are worked, but I'm never hanging on.

Before I know it the two sets of 5 are completed. I run some more laps as cool-down before heading 'home' to watch the game

Enjoyed that, a fiver well spent.

Warm-up 5.00K @ [3 11M @ 8:11]

39.75
39.93
37.07
39.34
38.67
37.85
38.45
38.18
39.91
40.33

Average 200ms in 38.94 [3:15 min/km [5:13 min/mile]

Cool down 4.01K @ 5:08 [3.99M @ 7:46]

Total 13.45K @ 4:49 [8.36M @ 7:45]

P&L55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 7M @ 8:45 to 9:00 | 7.06M @ 8:48 | 72.55 KG
General Aerobic 8M @ 8:45 to 9:00 | 8.09M @ 8:51 | N/A
Speed 13K with (5x200m @ 1M pace off 200m jog recovery) x2 | 13.45K @ 4:49 [8.36M @ 7:45, average 200 in 38.94 |
Recovery 4M @ 9:20 to 10:00 | |
General Aerobic 8M @ 8:45 to 9:00 | |
Endurance 9 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
03 / 03 / 00 / 00 / 49 | 23.51 / 56.26 / 1464.99

outforarun

Recovery 4 Miles

Bit of catch-up needed here. Out into the dark a little after 6:00am on Friday morning. First morning run in Athlone. Keep this simple and just run 2 miles into town before turning around to retrace my steps. Athlone is pretty much completely asleep at 6:00am. Still dark when I return for a shower at 6:50. Paced this run well, keeping it at recovery pace.

M01 9:43
M02 9:08
M03 9:13
M04 9:41

Total 4.04M @ 9:27

P&L55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 7M @ 8:45 to 9:00 | 7.06M @ 8:48 | 72.55 KG
General Aerobic 8M @ 8:45 to 9:00 | 8.09M @ 8:51 | N/A
Speed 13K with (5x200m @ 1M pace off 200m jog recovery) x2 | 13.45K @ 4:49 [8.36M @ 7:45, average 200 in 38.94 |
Recovery 4M @ 9:20 to 10:00 | 4.04M @ 9:27 | N/A
General Aerobic 8M @ 8:45 to 9:00 | |
Endurance 9 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
04 / 04 / 00 / 00 / 48 | 27.55 / 60.30 / 1469.03

outforarun

General Aerobic 8 Miles

Autumn has arrived in the Park since my last visit. A clean fresh Saturday morning anti-clockwise lap. Squirrels very busy today, last orders on nuts I guess. Deer restless as well, a group of 8 or hesitating before legging it across the Upper Glen Road. Pace picks up as run progresses but I keep it disciplined and inside the prescribed range. Legs feel ok, nice to be back in the Nimbus for this one. Home to a tasty serving of scrambled eggs with tabasco and black pepper.

M01 9:24
M02 8:51
M03 8:25
M04 8:24
M05 8:40
M06 8:53
M07 8:36
M08 8:47

Total 8.20M @ 8:45

P&L55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 7M @ 8:45 to 9:00 | 7.06M @ 8:48 | 72.55 KG
General Aerobic 8M @ 8:45 to 9:00 | 8.09M @ 8:51 | N/A
Speed 13K with (5x200m @ 1M pace off 200m jog recovery) x2 | 13.45K @ 4:49 [8.36M @ 7:45, average 200 in 38.94 | N/A
Recovery 4M @ 9:20 to 10:00 | 4.04M @ 9:27 | N/A
General Aerobic 8M @ 8:45 to 9:00 | 8.20M @ 8:45 | 72.10 KG
Endurance 9 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
05 / 05 / 00 / 00 / 47 | 35.75 / 68.50 / 1477.23

outforarun

MLR 9 Miles

Had arranged to meet up with overpronator for this on Sunday morning. Then I had to cancel at literally the last moment. I've laced up and I'm ready to go, when mrs outforarun suddenly feels unwell. I abandon the run. No speedy recovery so I decide I'll run the session Monday instead. No joy though. Mrs outforarun still unwell, visits the doctor today, no work and will not go work tomorrow either. Will have to play it by ear this week. in the meanwhile my left knee has been twinging a bit over the last 24 hours, especially when going downstairs.

P&L55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 7M @ 8:45 to 9:00 | 7.06M @ 8:48 | 72.55 KG
General Aerobic 8M @ 8:45 to 9:00 | 8.09M @ 8:51 | N/A
Speed 13K with (5x200m @ 1M pace off 200m jog recovery) x2 | 13.45K @ 4:49 [8.36M @ 7:45, average 200 in 38.94 | N/A
Recovery 4M @ 9:20 to 10:00 | 4.04M @ 9:27 | N/A
General Aerobic 8M @ 8:45 to 9:00 | 8.20M @ 8:45 | 72.10 KG
Endurance 9 Miles @ 8:15 to 8:30 | DNS | DNS


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
05 / 05 / 01 / 00 / 46 | 35.75 / 68.50 / 1477.23

outforarun

Easy 5+ Miles

Last week was a write-off running wise. I was effectively on single-dad duty as mrs outforarun recovered from illness. On one hand I was unhappy as I had just kicked off this 5K plan but on the other hand I was happy that my niggly left knee would get some unscheduled rest time. I was only in Athlone one night, Thursday night, and I took the opportunity to lace up and get some miles in. I stuck mostly to my usual into town and back via station and Cartrontroy route. My legs felt really very stiff and heavy with cement calves and creaky groin. Not an enjoyable run. This was done in the dark as well, at least I know now the street lighting is good along this route. I didn’t look at the Garmin until I was done, despite the stiff legs I was still surprised to see average pace as slow as 9:14. The left knee felt mostly ok.

M01 9:31
M02 9:23
M03 9:19
M04 8:55
M05 9:08

Total 5.97M @ 9:14

outforarun

MLR/Steady 9 Miles

Back on the road Sunday morning to complete the 6th run from week-one. There are 7 calendar weeks to the Jingle Bells and I have 8 weeks of P&L plan to complete. One week will need to be dropped, I haven’t decided yet which one. I met overpronator for this. Both of us starting slow and gradually warming into the run. Took the tow-path to Chapelizod and then took the path on the other side of the river back onto the Chapelizod road. Into the Park at Islandbridge and turn left for the S-Bends. Autumn colours all around on this overcast morning. We dip down through the Furry Glen and then up along Furze. At the end of Furze, overpronator turns left for Castleknock and I turn right for the Khyber and home. Average pace for this run was faster than prescribed and the distance a little longer, but given the easy week I’ve had I decided to just go with it. Left knee felt fine after run and for the rest of the day.

M01 9:11
M02 8:19
M03 8:15
M04 7:59
M05 7:50
M06 7:54
M07 7:41
M08 7:37
M09 7:46

Total 9.65M @ 8:03

P&L55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 7M @ 8:45 to 9:00 | 7.06M @ 8:48 | 72.55 KG
General Aerobic 8M @ 8:45 to 9:00 | 8.09M @ 8:51 | N/A
Speed 13K with (5x200m @ 1M pace off 200m jog recovery) x2 | 13.45K @ 4:49 [8.36M @ 7:45, average 200 in 38.94 | N/A
Recovery 4M @ 9:20 to 10:00 | 4.04M @ 9:27 | N/A
General Aerobic 8M @ 8:45 to 9:00 | 8.20M @ 8:45 | 72.10 KG
Endurance 9 Miles @ 8:15 to 8:30 | 9.65M @ 8:05 | 72.40 KG


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
06 / 06 / 00 / 00 / 40 | 15.62 / 84.13 / 1492.86

outforarun

General Aerobic 8 Miles

Started my second week of 5K training early this morning. Out into the dark at 5:49. Headed off on two of my Inchicore – James – Heuston laps. Checked pace after lap 1 and I was travelling at 8:45 average so needed to ease up a little. Going through Inchicore for the second time I see I’ve sped up some more so I start to apply the brakes properly now to try bring things back inside target range. Happy to report absolutely zero feedback from the left knee. Going to be a tight fit next Monday to get the marathon field through the construction site outside the Hilton. Finish my second lap still travelling too fast. I’ve got a shorter lap along Saint John’s Road and round HSQ to complete the run and I use this to ease off some more and finish on target.

As always it’s great to get these runs done before 7 in the morning. For some reason the Garmin didn’t record any mile splits for this one, weird, hope that’s a one off.

Pass 1500 miles for the year, way behind schedule.

Total 8.15M @ 8:47

P&L55 Week 05 Session Targets|Session Results | Post Run Weight
General Aerobic 8M @ 8:45 to 9:00 | 8.15M @ 8:47 | 73.10 KG
Speed 14K with 5x1000m @ 3:37 to 3:42 | |
General Aerobic 9M @ 8:45 to 9:00 | |
Recovery 5M @ 9:20 to 10:00 | |
General Aerobic 13K with 6x12" uphills + 8x100m strides | |
Endurance 11 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
07 / 07 / 00 / 00 / 39 | 8.15 / 92.27 / 1501.01

outforarun

Speed 14K with 5x1000m @ 3K to 5K pace

Ok I definitely need to do some research around comparing track times with road times.

Tonight's session was looking for 3K to 5K pace. If I want to run sub 18:30 then with a perfect racing line I would need to run 3:41 min/km [5:56 min/mile]. I won't run a perfect racing line so I need to run high 3:30s. I decided ahead of tonight's session to target 3:38 [5:50] pace.

I was nervous about this and would allow 3mins between intervals i.e. around 80% of interval time, this is within the P&L allowed recovery time. Headed for the track.

I needn't have worried - I ended up running the 5 fastest 1000m intervals I've ever run.

After 4K of warm-up I started into the intervals

K1 3:28.1 [5:35]
Ok, over enthusiastic surely, hopefully I won't pay for this later. I'm running in lane 8 so an interval is a little more than 2 laps.

K2 3:26.0 [5:31]
Don't look at the Garmin until I've completed one lap, 3:25 showing, try ease off a little on second lap, I do, a little. Last 200ms or so I can feel the legs and lungs working.

K3 3:24.6 [5:29]
I've abandoned thoughts of 3:38 [5:50] pace. The effort I'm putting in feels about right. Opening lap feels comfortable, closing lap I focus on form, lungs working, but I'm completely in control.

K4 3:24.6 [5:29]
Still a bit nervous ahead of each new interval. Each one does fell marginally tougher than the previous one. One bend turns into a headwind and that feels tough. Once again legs and lungs are busy but I'm not super desperate for the Garmin to sound.

K5 3:21.1 [5:24]
Last one and I know I'll be disappointed if I don't go under 3:30 for this one. Push over the final lap to ensure I do. And I'm done. Not dead on my feet.

I remember doing this session around the playing fields in the Park last summer and dying a death on the last interval to hit a high 3:30s average. Clearly a windy run around the undulating playing fields is a tougher ask than tipping around a flat forgiving 400m track. But I still think tonight's run shows progress since last summer.

Average interval was completed in 3:24.9 [5:29].


P&L55 Week 05 Session Targets|Session Results | Post Run Weight
General Aerobic 8M @ 8:45 to 9:00 | 8.15M @ 8:47 | 73.10 KG
Speed 14K with 5x1000m @ 3:37 to 3:42 | 14.15K @ 4:28 [8.79M @ 7:11] with average interval 3:24.9 [5:29] | N/A
General Aerobic 9M @ 8:45 to 9:00 | |
Recovery 5M @ 9:20 to 10:00 | |
General Aerobic 13K with 6x12" uphills + 8x100m strides | |
Endurance 11 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
08 / 08 / 00 / 00 / 38 | 16.94 / 101.07 / 1509.80

outforarun

General Aerobic 9 Miles

I reckon this evening's run was the last evening run of the year where I'll have any bit of daylight. I headed out at nearly 18:30. The ST5s are on for this, as I only want to pack one pair of runners for the midweek runs. Headed for town as dusk falls, through what felt like the smoke of 100 coal fires. Our Indian summers are definitely over.

The run goes fine. The legs, including the left knee, are not showing any ill effects from last night's track session. I come back along Cartrontroy and head onto the pitches in AIT for some laps on the grass before heading 'home'. Had to ease off the pace over the last mile and a bit to get back inside target pace.

Need to get some sleep now, on the road again in the morning.

M1 9:10
M2 8:31
M3 8:50
M4 8:45
M5 8:47
M6 8:36
M7 8:08
M8 8:20
M9 9:28

Total 9.22M @ 8:46

P&L55 Week 05 Session Targets|Session Results | Post Run Weight
General Aerobic 8M @ 8:45 to 9:00 | 8.15M @ 8:47 | 73.10 KG
VO2Max 14K with 5x1000m @ 3:37 to 3:42 | 14.15K @ 4:28 [8.79M @ 7:11] with average interval 3:24.9 [5:29] | N/A
General Aerobic 9M @ 8:45 to 9:00 | 9.22M @ 8:46 | N/A
Recovery 5M @ 9:20 to 10:00 | |
General Aerobic 13K with 6x12" uphills + 8x100m strides | |
Endurance 11 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
09 / 09 / 00 / 00 / 37 | 26.16 / 110.29 / 1519.02

outforarun

Recovery 5 Miles

Woke last Friday morning with alarm at 5:45 and a little voice in my head said, it’s a long weekend, just push forward the runs one day. It didn’t take much for me to agree to this plan and go back to sleep.

So I found myself running my 5 recovery miles late Saturday afternoon in the Park. A really beautiful crisp autumn afternoon with the sun setting on summertime. Lots of people taking photos. The run was very relaxed, in at Islandbridge, round the S-bends, up Acres and down Chesterfield, back out Islandbridge and home. Legs felt good all the way round. Don’t expect to find myself in the Park in the evening again until sometime next Spring.

M01 10:22
M02 09:12
M03 08:47
M04 08:46
M05 09:33

Total 5.06M @ 9:20

P&L55 Week 05 Session Targets|Session Results | Post Run Weight
General Aerobic 8M @ 8:45 to 9:00 | 8.15M @ 8:47 | 73.10 KG
VO2Max 14K with 5x1000m @ 3:37 to 3:42 | 14.15K @ 4:28 [8.79M @ 7:11] with average interval 3:24.9 [5:29] | N/A
General Aerobic 9M @ 8:45 to 9:00 | 9.22M @ 8:46 | N/A
Recovery 5M @ 9:20 to 10:00 | 5.06M @ 9:20 | 71.20 KG
General Aerobic 13K with 6x12" uphills + 8x100m strides | |
Endurance 11 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
10 / 10 / 00 / 00 / 36 | 31.21 / 115.35 / 1524.08

outforarun

General Aerobic & Speed 13K with 6x12 second hills + 8x100m Strides

Sunday morning for this one. Headed over to Chapelizod along the towpath then into the Park at Chapelizod Gate. Headed for the bottom of the Khyber along the S-bends. With DCM in the morning there was hardly anyone out running.

The plan called for 12 second hills. Oddly specific number, one I wasn't going to be able to key into the Garmin. I decided not to bother with the Garmin on this. I just powered up the wide grassy embankment from the carpark to the top of the hill and then jogged slowly back down. 6 times. These probably took a little longer than 12 seconds each and they were probably steeper than prescribed. They were fun though and on the 5th and 6th I could feel the legs burning for the last 10ms.

The hills box ticked I continued up the Khyber and down to the playing fields. I had the 8x100 in the Garmin just for audio cues and I ran on feel. Average stride pace was 3:28 [5:35]

Tipped along out Islandbridge Gate and home. I enjoyed this more than I expected, looked like a messy session on paper but the variety was fun.

Total 13.44K @ 5:28 [8.35M @ 8:47]

P&L55 Week 05 Session Targets|Session Results | Post Run Weight
General Aerobic 8M @ 8:45 to 9:00 | 8.15M @ 8:47 | 73.10 KG
VO2Max 14K with 5x1000m @ 3:37 to 3:42 | 14.15K @ 4:28 [8.79M @ 7:11] with average interval 3:24.9 [5:29] | N/A
General Aerobic 9M @ 8:45 to 9:00 | 9.22M @ 8:46 | N/A
Recovery 5M @ 9:20 to 10:00 | 5.06M @ 9:20 | 71.20 KG
General Aerobic 13K with 6x12" uphills + 8x100m strides | 13.44K @ 5:28, average stride 3:28 | 71.40 KG
Endurance 11 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
11 / 11 / 00 / 00 / 35 | 39.56 / 123.70 / 1532.43

outforarun

Endurance 11 Miles

Feels weird for a run of just 11 miles to be classified as an endurance run. I'm running them at my MLR pace from earlier this year, 8:10 to 8:25.

Out into a wet DCM morning. Into the park at Islandbridge Gate and I turn right. I meet the marathon at Garda HQ and run alongside it on the footpath for 300ms or so before it turns in by the zoo. Could feel my pace increasing as I ran near all these runners. I registered a 7:27 and a 7:39 here, didn't feel nearly as fast as that. I leave at Ashtown Gate and follow the canal to the Castleknock Lock. Then down into Castleknock. Windy heading this way, reckon wind will be a factor for runners today.

I hadn't realised that DCM came up this far, last I knew it still turned down Furze. Huge support here. I joined in applauding for a good 5 minutes before a gap in the traffic allowed me dash across the road. Felt a bit conspicuous running amongst spectators until I could turn onto Whites and continue on my solo way. Down Chesterfield watching the very tailend of the marathon pass and trying to drop my pace. One more encounter with the marathon field outside the Hilton before I head for home.

M01 8:33
M02 7:27
M03 7:39
M04 8:02
M05 8:08
M06 8:28
M07 7:30
M08 8:16
M09 8:51
M10 8:34
M11 8:43

Total 11.00M @ 8:12

P&L55 Week 05 Session Targets|Session Results | Post Run Weight
General Aerobic 8M @ 8:45 to 9:00 | 8.15M @ 8:47 | 73.10 KG
VO2Max 14K with 5x1000m @ 3:37 to 3:42 | 14.15K @ 4:28 [8.79M @ 7:11] with average interval 3:24.9 [5:29] | N/A
General Aerobic 9M @ 8:45 to 9:00 | 9.22M @ 8:46 | N/A
Recovery 5M @ 9:20 to 10:00 | 5.06M @ 9:20 | 71.20 KG
General Aerobic 13K with 6x12" uphills + 8x100m strides | 13.44K @ 5:28, average stride 3:28 | 71.40 KG
Endurance 11 Miles @ 8:15 to 8:30 | 11.00M @ 8:12 | 71.40 KG


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
12 / 12 / 00 / 00 / 34 | 11.00 / 134.70 / 1543.43

outforarun

Lactate Threshold with 20mins Tempo

Another track session (or more accurately, another session on a track) and another session to convince me that the track is easier than the road or the Garmin measures short/long (?) on track or a bit of both.

I was unsure what pace to aim for. My road tempo pace from earlier this year was 4:03 (6:31) to 4:08 (6:39). This will be adjusted in the New Year. But for tonight that was the sort of effort I was looking for. Based on how the track has been going for me I reckoned I should aim for high 3:50s for this track tempo.

5K warm-up. As always I'm a little nervous ahead of a fast session, I always fear the legs and lungs will decide to not co-operate. Once again I needn't have worried.

Into the tempo section and after one lane-8 lap I'm travelling at 3:37 (5:49) pace. I ease off for the next lap and see average pace at 3:44 (6:00). And that's exactly where it stayed for the rest of the tempo. The effort was reminiscent of the tempo effort ahead of Cork. There was a headwind on one straight. There was also a group of 10 or so runners doing what I reckon was a 4 x 5 mins speed session. All but one of them were travelling a little slower than me, they were on the inside lanes so would draw level with me on the bends before I'd pull away on the straights. Nice to have company.

Lungs were working but not to VO2 intensity. Legs felt fairly good. I run 5.34K @ 3:44 pace (3.32M @ 6:01). That's a neat 5K in 18:40, equal to my PB but did not feel like race effort.

Once again I'm encouraged by the stats but I know they won't translate from track to road. I'll have a 5K race or TT soon and that will be much more informative.

5.00K @ 5:03 (3.11M @ 8:09)
5.34K @ 3:44 (3.32M @ 6:01)
1.06K @ 4:43 (0.66M @ 7:37)
2.80K @ 5:07 (1.74M @ 8:15)

Total 14.21K @ 4:33 (8.83M @ 7:20)

P&L55 Week 06 Session Targets|Session Results | Post Run Weight
General Aerobic 8M @ 8:45 to 9:00 | 8.02M @ 8:42 | 72.40 KG
Lactate Threshold 14K with 20 min tempo run | 14.21K with 20mins @ 3:44 | N/A
Endurance 9M @ 8:10 to 8:25 | |
Recovery 6M @ 9:20 to 10:00 | |
VO2Max 13K with 8x600 @ 3K to 5K pace | |
Endurance 11 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
14 / 13 / 00 / 00 / 32 | 19.83 / 143.53 / 1552.26

squiredanaher

Hey keep it up. Your recent 5x1k times were v impressive.thats serious running.!

outforarun

squiredanaher wrote: »

Hey keep it up. Your recent 5x1k times were v impressive.thats serious running.!

Thanks man. I'm very pleased with some of the stats coming off the track. Soon I'll have a 5K tune-up race / TT. That will give me a better idea of progress.

outforarun

General Aerobic 8 Miles

Step back to Tuesday - I'd keyed up a post for this last night and thought I'd posted it, obviously not (working off tablet). Tuesday's run in a nutshell - had been looking out window at rain all day and was looking forward to a wet run, course it's stopped raining by the time I get out.

Too much daydreaming on this one saw the pace continually creeping up. Ended up running faster than prescribed and so marking this one as not on target. Enjoyed the run though, even if I exaggerated with long sleeves, waistcoat, and gloves. Over to Chapelizod via Ballyfermot Road, back to Hueston along Chapelizod Road, then up luas tracks and round to Inchicore via SCR. Back to the Hilton and home via HSQ.

M01 8:40
M02 8:18
M03 8:43
M04 8:40
M05 8:24
M06 9:06
M07 8:49
M08 8:53

Total 8.02M @ 8:42

outforarun

Endurance 9 Miles

Spent a portion of the day trying to do tax returns - soul destroying and frustrating. I felt 100 times better after just 100ms of this evening's run. Sticking to the tried and trusted route that takes me into town, round by the station and back to AIT via Cartrontroy Road. A little rain at times. Into AIT and started running laps of the pitches, there are two pitches side by side so it's one big lap. They weren't being used tonight so no floodlighting, one part of the lap was in the dark, another part half-lit by a neighbouring astro-turf pitch.

That's 6 days consecutive running now, very rare for me, but the legs don't seem too bothered; in fact the feel quite good. I have another 3 days before I get a rest day on Monday, maybe they'll be glad of a rest come Sunday evening.

M01 8:42
M02 8:14
M03 8:02
M04 8:22
M05 8:17
M06 7:55
M07 7:48
M08 7:49
M09 8:34

Total 9.29M @ 8:13

P&L55 Week 06 Session Targets|Session Results | Post Run Weight
General Aerobic 8M @ 8:45 to 9:00 | 8.02M @ 8:42 | 72.40 KG
Lactate Threshold 14K with 20 min tempo run | 14.21K with 20mins @ 3:44 | N/A
Endurance 9M @ 8:10 to 8:25 | 9.29M @ 8:13 | N/A
Recovery 6M @ 9:20 to 10:00 | |
VO2Max 13K with 8x600 @ 3K to 5K pace | |
Endurance 11 Miles @ 8:15 to 8:30 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
15 / 14 / 00 / 00 / 31 | 37.14 / 160.84 / 1569.57