2012 4 Races for 4 PBs

outforarun

21K with 13K @ PMP

This run was a timely reminder at the start of this training block that training for a sub 3 marathon is not going to be a stroll in the park.

Wrapped up well for this, wearing too much on top; Skins sleeveless, a long sleeve top, running jacket and gloves. Bit over the top, it was actually fairly mild. Headed over to the Park, in at Islandbridge and start lapping anti-clockwise. Legs didn't feel very spritely over the opening warm-up kilometres and the prospect of shifting up to 4:15 [6:50] was worrying. Adding to the difficulty levels was a strong headwind blowing down the North Road.

The PMP section begins near the top of the Upper Glen Road so a nice descent to start with. For the first K I'm travelling at nearly 10K pace, and after 3K I'm only a little slower than tempo pace, travelling through the S-Bends at 4:03 [6:31] pace. I need to slow down. I let the pace gradually drop as I work my up behind the zoo. Force of habit I laced up in the Nimbus instead of the ST5s and this didn't help my legs feel any lighter. I was too anxious heading onto the North Road. Part of me wanted the pace to drop, but another part was worried that it would drop too quickly and that I'd have to push to get back on track, and I really didn't feel like pushing.

The wind on the North Road had me grimacing and leaning forward. I get an encouraging thumbs-up from a cyclist who over takes me. Average pace touches 4:14 [6:48] for the first time, this in theory is a fast as I should allow myself travel but it just makes me worry that soon I'll be at 4:16 [6:52] and dropping. Once I get onto OS Road though and leave the wind behind and the road starts to level and drop I know that really I need to be concerned about running too fast not too slow. Speed down to Chapelizod Gate and exit onto Chapelizod Road, turn left and head for Islandbridge.

Feeling the effort. I suspect that it was a bug I picked up last Thursday moreso than something dodgy I had eaten. And I think some remnants might still be in the system, this feels just a little too demanding. The PMP section finally comes to an end. Final average pace 4:14 [6:48] for the 13K.

I had expected this to feel a little easier so this in some ways is a wake-up call. But I'll focus on the positives: I completed the PMP section at the fast end of target, 2:58 marathon pace and I am after all targeting 3:09. The conditions weren't favourable with uphill drags into a headwind and I may not be fully recovered from whatever it was that knocked me out on Thursday night.

Weight back down under 71 kilos after this.

08.01K @ 5:00 [4.98M @ 8:02]
13.11K @ 4:14 [8.15M @ 6:48]
00.36K @ 4:29 [0.22M @ 7:14]

Total 21.49K @ 4:31 [13.35M @ 7:16]

P&D55 Week 02 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m Strides | 13.09K @ 5:10 [8:13] with average stride 3:35 [5:46] | N/A
General Aerobic 10M @ 8:15 to 8:30 | 10.04M @ 8:29 | N/A
Recovery 5M @ 9:20 to 10:00 | 5.06M @ 9:22 | 71.60 KG
PMP 21K with 13K @ PMP 4:14 to 4:16 | 21.49K @ 4:31 with 13.11K @ 4:14 [13.35M @ 7:16 with 8:15 @ 6:48] | 70.95 KG


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
08 / 08 / 00 / 00 / 78 | 36.59 / 132.86 / 132.86

overpronator

Sounds like you handled that one well. My first PMP session in P&D last year was done on a similar route in similar sounding conditions and I felt like it nearly killed me!

outforarun

Week 2 fueling.

Day | Breakfast | Lunch | Dinner | Snacks | Hydration | Alcohol
Monday | Porridge made with soya milk with raisins and cinnamon | 50g brown lentils stewed with shallots, garlic, cumin and black pepper | Pasta with sauce of tomato passata, broccoli, garlic, red chilli flakes and black pepper | 60g olive and oregano crackers, half with peanut butter, 1 kiwi, 50g mixed raisins, 2 mandarins | approx 1.3L water, 300ml orange juice, 3 cups of green tea with lemon, 1 cup black tea | none
Tuesday | Porridge made with soya milk, raisins and cinnamon | 50g brown lentils stewed with shallots, garlic, cumin and black pepper | Mixed veg, some steamed first then all slow pan cooked (carrot, parsnip, broccoli, chickpeas, green salad leafs, potato, rosemary, garlic, leek), 3 slices of chia bread, 2 with peanut butter | 90g olive and oregano crackers, 30g of which with peanut butter, 2 mandarins, 1 kiwi, 50g mixed raisins | approx 1L water, 3 cups of green tea with lemon, 300ml orange juice, 1 cup black tea | 2 pints of Guinness
Wednesday | Porridge made with soya milk, raisins and cinnamon | Lidl roast veg cous cous, Lidl fruit salad | Small Domino's Veggie Pizza | 90g wheat crackers | approx 1.3L water, 2 cups of black tea, 150mls of orange juice | none
Thursday | 40g wheat crackers | Lidl spicy cous cous, Lidl fruit salad | Multiseed roll with smoked salmon, beetroot salad leafs and Emmenthal cheese | 20g wheat crackers, 50g walnuts | approx. 1.3L water, 2 cups of black tea | none
Friday | Fruit Scone | Lidl fruit salad | Rib-eye medium with red and white onions caramalized in sunflower oil and kerrygold, salad of butterhead lettuce, cheddar, green olives and carrot, olive oil and balsamic dressing, 1 slice of honey and spelt bread | 20g wheat crackers, 30g olive and oregano crackers, 50g milk chocolate | 1 black tea, 1 green tea with lemon, approx 1L water | 3 x 150 ml glasses of red wine
Saturday | 1 banana | (lunch in town) red lentil mild curry with basmati rice and pomodoms, cherry tomatos, some chorizo and potato wedges and some prawns stolen from others plate | Risotto with pork sausage meat, aubergine, tomato passata and parmesan, 1 slice of honey and spelt bread | 1 granola slice, 50g milk chocolate | approx 1.3L of water, 1 decaf coffee, 1 black tea, 150ml orange juice | 1 x 150ml glass of red wine, 1 pint of Guinness
Sunday | 3 weetabix with small spoon of brown sugar | Pan cooked hake in sunflower oil and butter, steamed tenderstem brocolli, roasted potato wedges with thyme, rosemary, black pepper and a little soya sauce, 2 slices of honey and spelt bread | Salad of butterhead lettuce, cheddar, green olives, olive oil and balsamic dressing, 2 slices of honey and spelt bread | 20g of mixed raisins, 60g crackers with peanut butter, half an orange, tiny taste of flourless cake, one small apple pie | approx 1L water, 1 decaf coffee, 3 green teas, 2 with lemon | 1 x 200ml glass of red wine, 500ml of O'Hara's stout

squiredanaher

hey, good luck with your latest marathon training.
good start. keep it up. will follow with interest.

outforarun

General Aerobic 10 Miles

I wasn't hugely in the mood for this one but once I got going I really enjoyed it. One of those runs where you barely notice your legs tipping away. I felt light and the run felt effortless and smooth the whole way round. Three laps of Cartrontroy minus the bridge by Garrycastle. I realised only after two miles that I was travelling too fast at an average pace of 8:00. Immediately dropped the pace and stayed very disciplined for the remaining 8 miles. Run was over before I knew it.

Going to swap around the next two runs, so tomorrow evening is tempo evening. I suspect it won't feel as effortless as this evening's run.

M01 8:06
M02 7:52
M03 8:16
M04 8:21
M05 8:23
M06 8:31
M07 8:22
M08 8:16
M09 8:27
M10 8:31

Total 10.11M @ 8:19

P&D55 Week 03 Session Targets|Session Results | Post Run Weight
General Aerobic 10M @ 8:15 to 8:30 | 10.11M @ 8:19 | N/A
Recovery 4M @ 9:20 to 10:00 | |
Lactate Threshold 13K with 6K at 3:58[6:23] to 4:02[6:29] | |
Recovery 5M @ 9:20 to 10:00 | |
MLR 14M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
09 / 09 / 00 / 00 / 77 | 10.11 / 10.11 / 142.96

outforarun

squiredanaher wrote: »

hey, good luck with your latest marathon training.
good start. keep it up. will follow with interest.

thanks man, I'm quietly confident but I reckon this training block is going to prove demanding, so be it.

outforarun

13K with 6K @ Lactate Threshold

I'd been dreading this one all week. The advantage of approaching a session with dread is that once you get going you may realise that you've over-estimated the effort involved and suddenly some pressure is lifted and you nail the session. This was my case earlier this evening.

My warm-up didn't suggest that I'd have a good LT run, legs felt heavier and stiffer than yesterday. I ran an abbreviated lap of Cartrontroy before joining the track in AIT. My companions tonight, a few casual runners and a large enough group doing 100m sprints. I move into lane 1 and get the session started proper. Same as last time, 15 laps targeting 1:35 or 1:36 per lap.

First 5 Laps in 7:45.42
I'm more conservative at the outset tonight. I don't want to start with a 1:2X lap like last time. I'm pleased to see 1:31 for the first lap, yes this is too fast, but it feels really manageable and it's encouraging to know that I can still drop the pace a little. I ease up ever so slightly but all the same each of the next 4 laps are quicker than 1:35. I know I need to start posting some slower laps or I'll finish outside target.

Middle 5 Laps in 7:57.25
Starting to work now, but nothing terribly difficult. Lungs are good, which I'm happy about, I want this to be LT effort and not touch VO2max. Mentally I'm not thinking too far ahead, trying not to get into counting down the laps which over 15 laps is just too much mental strain. I focus on continuing to gently gently drop the pace.

Final 5 Laps in 8:09.95
Feel much more in control at this point than just two weeks ago. Last time out it was hard work to hit 1:36, tonight I still had to focus on not running too fast. The last few laps are relatively stress-less. Breathing is controlled and legs are ok. This wasn't as easy as it might sound, I was working for sure and I remember at one point wondering how was I targeting 3:52 pace recently as 10K race pace. Log my slowest lap as lap 15 to ensure I stay on target.

Really pleased with this one and it does give me a confidence boost that the last LT session didn't. I reckon three factors are behind tonight's improvement. First, I came into it as week 3 of this marathon block, the first LT session I came into cold off a week of zero running. Second, I had mentally over-estimated the effort involved rather than under-estimated. Third, I probably weigh 3 kilos less than last time out.

I would have prefered though if I had started at a slower pace and finished faster rather than vice versa.

Warm-up 5.16K @ 5:18 [3.21M @ 8:31]

L01 01:31.12
L02 01:33.85
L03 01:34.45
L04 01:32.60
L05 01:33.40
L06 01:36.28
L07 01:34.50
L08 01:34.62
L09 01:35.23
L10 01:36.62
L11 01:37.63
L12 01:37.97
L13 01:36.88
L14 01:37.82
L15 01:39.65

6K in 23:52.62 @ 3:58 [6:24] pace.

Cool-down 2.03K @ 5:19 [1.26M @ 8:34]

Total 13.73K @ 4:31 [8.53M @ 7:16]

P&D55 Week 03 Session Targets|Session Results | Post Run Weight
General Aerobic 10M @ 8:15 to 8:30 | 10.11M @ 8:19 | N/A
Recovery 4M @ 9:20 to 10:00 | |
Lactate Threshold 13K with 6K at 3:58[6:23] to 4:02[6:29] | 13.73K @ 4:31 [8.53M @ 7:16] with 6K @ 3:58 [6:24] | N/A
Recovery 4M @ 9:20 to 10:00 | |
MLR 14M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
10 / 10 / 00 / 00 / 76 | 18.64 / 18.64 / 151.49

Back in Black

Nice work - I know exactly what you mean about that dreading a session feeling and then realising it wasn't near as bad. Nice sense of satisfaction too when you nail it.

outforarun

Recovery 4 Miles

Bit of catch-up to do on here. I was happy Friday morning to be running recovery, it makes sense I think to have switched the LT session and the recovery session like I did. This was an earlyish run at around 7:30am in Athlone. Just tipped away nice and casual. Light rain falling. No other runners out. Day-dreaming and then startled as at the last moment I spot a big dog about two metres in front of me, transfixed by a bone on the pavement. I don't think he/she even noticed me.

Legs feel no ill effects from Thursday evening's LT.

M01 9:50
M02 9:13
M03 8:59
M04 9:19

Total 4.25M @ 9:20

P&D55 Week 03 Session Targets|Session Results | Post Run Weight
General Aerobic 10M @ 8:15 to 8:30 | 10.11M @ 8:19 | N/A
Recovery 4M @ 9:20 to 10:00 | 4.25M @ 9:20 | N/A
Lactate Threshold 13K with 6K at 3:58[6:23] to 4:02[6:29] | 13.73K @ 4:31 [8.53M @ 7:16] with 6K @ 3:58 [6:24] | N/A
Recovery 4M @ 9:20 to 10:00 | |
MLR 14M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
11 / 11 / 00 / 00 / 75 | 22.89 / 22.89 / 155.74

outforarun

Recovery 4 Miles

Same again. I'm spoilt with two back to back 4 mile recovery runs. Out around 8:15 and head over to the Park for a lap of the playing fields then straight back home. Felt a little dehydrated on this, body not responding as smoothly as I would have liked. Started with my slowest mile of the year, nearly an 11:XX. Then pace picked up with each subsequent mile. Legs surely recovered now.

M01 10:43
M02 09:35
M03 09:07
M04 09:03

Total 4.02M @ 9:37

P&D55 Week 03 Session Targets|Session Results | Post Run Weight
General Aerobic 10M @ 8:15 to 8:30 | 10.11M @ 8:19 | N/A
Recovery 4M @ 9:20 to 10:00 | 4.25M @ 9:20 | N/A
Lactate Threshold 13K with 6K at 3:58[6:23] to 4:02[6:29] | 13.73K @ 4:31 [8.53M @ 7:16] with 6K @ 3:58 [6:24] | N/A
Recovery 4M @ 9:20 to 10:00 | 4.02M @ 9:37 | 71.60 KG
MLR 14M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
12 / 12 / 00 / 00 / 74 | 26.91 / 26.91 / 159.76

outforarun

MLR 14 Miles

I was on cooking duty for Sunday lunch and needed extra oven time in the kitchen so I was out early for this. Eat a banana, drink a glass of water and I'm on the road at 7:15. Still mostly dark but not too cold.

I start with a mini lap over to Inchicore then back Emmet Road before turning down by the Hilton to Islandbridge. Then follow Chapelizod Road to Chapelizod, up Knockmaroon Hill and onto Castleknock. It's bright now as I turn right for the Park. After the mostly uphill opening the average pace is now increasing for less effort. Down OS Road and the Glen Road before being blown up Acres Road to the Phoenix. Deer grazing in slanting sunlight. Pace is now too fast so I start to ease off. I run down behind the zoo before cutting through to the Polo Grounds. Down Chesterfield, out Islandbridge and round home via the Luas track by Heuston.

The last few miles I was right on the fast end of MLR pace and constantly easing off to not go too fast. Felt good on this one the whole way round. Great to have 14 miles in the bag before 9:15. Legs feeling nicely exercised for the rest of the day.

M01 9:20
M02 8:00
M03 8:04
M04 7:55
M05 7:56
M06 7:05
M07 7:21
M08 7:12
M09 7:48
M10 7:59
M11 8:00
M12 7:49
M13 8:16
M14 7:49

Total 14.27M @ 7:54

P&D55 Week 03 Session Targets|Session Results | Post Run Weight
General Aerobic 10M @ 8:15 to 8:30 | 10.11M @ 8:19 | N/A
Recovery 4M @ 9:20 to 10:00 | 4.25M @ 9:20 | N/A
Lactate Threshold 13K with 6K at 3:58[6:23] to 4:02[6:29] | 13.73K @ 4:31 [8.53M @ 7:16] with 6K @ 3:58 [6:24] | N/A
Recovery 4M @ 9:20 to 10:00 | 4.02M @ 9:37 | 71.60 KG
MLR 14M @ 7:54 to 8:08 | 14.27M @ 7:54 | 70.65 KG


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
13 / 13 / 00 / 00 / 73 | 41.18 / 41.18 / 174.03

outforarun

Ok 3 weeks in and I already need to use my first of two buffer weeks. I have a series of short trips coming up, Milan (for work), a shorter than usual trip to Athlone and a trip to London. Early morning and late evening travel means fitting in 10 runs over the next two weeks becomes too tricky. So instead week 4 of P&D55 will be spread over the two weeks.

outforarun

Week 3 fueling. Lost a little focus with snacks over the weekend.

Day | Breakfast | Lunch | Dinner | Snacks | Hydration | Alcohol
Monday | Porridge made with soya milk with raisins and cinnamon | 2 sweet potatos roasted with tabasco, sunflower oil, black pepper and red chilli flakes | Veg noodle stir-fry (in town) | 1 banana, 6 strawberries, 2 mandarins, 30g crackers with peanut butter, 50g mixed raisins, sesame seed bagel with peanut butter | 2 cups of green tea with lemon, approx 1.3L water | 3 Guinness, 1 Jameson (monday night pub!)
Tuesday | Sesame seed bagel | 1 sweet potato roasted with tabasco, sunflower oill, black pepper and red chilli flakes | Mixed veg, some steamed first then all slow pan cooked (Pak Choi, parsnip, soya beans, broccoli, rosemary, carrot, garlic, chickpeas, butternut squash, soya sauce) | 4 mandarins, 6 strawberries, 80g crackers with balsamic, 80g mixed raisins | 2 green tea with lemon, approx 1L water | none
Wednesday | Porridge made with soya milk and honey | Lidl roast veg cous cous, Lidl fruit salad | Small Domino's Veggie Pizza | 60g mixed crackers, 10g wheat crackers, 90g salted cashews | approx 1.3L water, 3 cups of black tea | none
Thursday | 30g multigrain crackers | Lidl salad (mixed green leafs, black olives, feta, croutons, sundried tomatos, vinagrette dressing | Multiseed roll with anchovies and Emmenthal cheese | Nature valley bar (fairly sugary), 90g peanuts | approx. 1.5L water, 3 cups of black tea | none
Friday | Fruit Scone | Ham, cheese and tomato relish bap | Tesco Sweet potato, coconut and chilli soup. Mixed baby leaf salad with cheddar and tuna, olive oil and balsamic dressing. Olive bread bap.| 50g peanuts, 50g milk chocolate, 50g cheddar | 1 black tea, approx 1L water | 1 x 150 ml glass of red wine
Saturday | none | Mixed baby leaf salad with cheddar, carrot, mackeral, peanuts, red pepper, olive oil and balsamic dressing. 2 slices of pork salami. Half an olive bread bap. | Risotto with tiny bit of pork sausage meat, kale, a little tomato passata, red onion and parmesan | 1 banana, 1 kinder egg, half slice of fruit cake, 50g milk chocolate, 40g of crackers with cheddar and balsamic, 20g peanuts | approx 1.3L of water, 1 black tea | 2 x 150ml glass of red wine, 500ml O’Hara’s Stout
Sunday | 1 banana | Pork belly, slow roasted in cider with leeks, white onions, carrots and parsnips, sea salt and fennel seeds. Roast baby potatos with rosemary, sunflower oil and black pepper. Brown lentils. 1 slice of pumkin bread. | Mixed baby leaf and chard salad with cheddar, carrot, peanuts, red peppers, some pork salami, olive oil and balsamic dressing | 20g crackers with ewe cheese and balsamic, 48g yorkie (I gave in)| approx 1L water, 2 black teas, | 450ml orange juice, 2 x 150ml glass of red wine, 3 Guinness (6 nations)

outforarun

Recovery 5 Miles

Back from a work trip to Milan Friday night, and out early enough at 8:15 on Saturday morning. Bit of a chill wind blowing. I decided that because I hadn't run in 5 days it would make more sense to swap the first two runs of week 4 and run the recovery run first, just to gently wake up the legs. I was pleased to note that the legs seemed to have barely noticed the 5 days without running. Tipped along nice and easy over to Chapelizod along Ballyfermot Road and then back the main road to Heuston and home.

I was happy to weigh in at 70.60 after this one. I'd feared I'd added a kilo or two in Italy, not the case.

M01 09:53
M02 09:15
M03 09:09
M04 09:12
M05 09:21

Total 5.03M @ 9:22

P&D55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m Strides | |
Recovery 5M @ 9:20 to 10:00 | 5.03M @ 9:22 | 70.60 KG
General Aerobic 10M @ 8:15 to 8:30 | |
Recovery 4M @ 9:20 to 10:00 | |
MLR 15M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
14 / 14 / 00 / 00 / 72 | 5.03 / 46.21 / 179.06

outforarun

General Aerobic 13K with 10x100m Strides

Felt strange to be going for a short run on a Sunday morning. Wrapped up well expecting to be caught in a hail shower. Instead I managed to find a dry window and it was warming up by the time I was finished. Having managed to avoid gaining too much weight during the week in Milan, I instead added nearly a kilo in 24 hours having gone to friends for food Saturday night.

Headed along the towpath to Chapelizod. Into the park at Chapelizod Gate and up to the playing fields. Busy around here this morning, few football games getting underway. I run the strides back and forth along the southerly path. Half of these into the wind. Exit via a muddy trail down to Islandbridge Gate and back home to complete any easy weekend of running. Tiny bit too fast on today's run but I'll turn a blind-eye to it, justthis once. 3 more runs to complete this stretched-out week 4 of P&D.

7.77K @ 5:06 [4.83M @ 8:13]
10x100m strides @ average stride pace 3:25 [5:30]
2.58K @ 5:05 [1.60M @ 8:10]

Total 13.35K @ 4:58 [8.30M @ 7:59]

P&D55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m Strides | 13.35K @ 4:58, average stride in 3:25 [8.30M @ 7:59, average stride in 5:30] | 71.45 KG
Recovery 5M @ 9:20 to 10:00 | 5.03M @ 9:22 | 70.60 KG
General Aerobic 10M @ 8:15 to 8:30 | |
Recovery 4M @ 9:20 to 10:00 | |
MLR 15M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
15 / 15 / 00 / 00 / 71 | 13.33 / 54.51 / 187.36

outforarun

So the first half of P&D week 4 was fueled as follows.
Doesn't really read like the diet of someone watching what they're eating. A little too much sugar and alcohol creeping in.

Day | Breakfast | Lunch | Dinner | Snacks | Hydration | Alcohol
Monday | Porridge made with water and small spoon of brown sugar | pan reheated roast baby potatoes (from Sunday lunch) with soya sauce | Reheated brown lentils and roasted parsnip, carrot, leek, white onion from Sunday lunch. Mixed leaf salad with ewe cheese, cheddar, peanuts, hard boiled egg, olive oil and balsamic dressing | 1 bowl Alpen original, 1 banana, 50g peanuts, 1 apple | approx 1L water, 300ml orange juice, 1 cup of green tea with lemon | 150ml glass of red wine
Tuesday | Seeded, dairy-free brown bread, toasted with apricot marmalade | 50g brown lentils stewed with shallots, leek, butternut squash, cumin, sea salt and blackpepper | Mixed veg, some steamed first then all slow pan cooked (kale, potatos, white onion, kidney beans, parsnips, soya sauce), 1 slice of seeded roll | 2 slices of seeded brownroll, 1 apple | approx 1L water, 3 cups of green tea with lemon | 2 pints of Guinness
Wednesday | 1 bowl Alpen Original | Mixed rice salad with salmon and olives. Small brown bread sandwich of red lettuce and cured ham. Small fruit salad | Rice cooked in milk with spoon of orange marmalade. Tomato, leek and mozzarella salad with olive oil and balsamic, some white bread and parmigiano cheese | 2 small shortcake biscuits | approx 1L water, 2 short decaf coffees (with sugar), 1 tea with lemon | none
Thursday | 60g mixed cereal biscuits | Margherita Pizza | Pasta with tomato, pork sausage meat, courgette, leek, fennel and carrot. Gruviera cheese and some white bread | 1 small pastry, ½ slice of homemade swissroll | approx. 1L water, 1 black tea with lemon, 3 short decaf coffees | 200ml Bailey’s
Friday | 50g mixed cereal biscuits | Boiled white rice with soya. Miso soup. Mixed leaf salad with octopus and prawns. 3 small portions of grilled fish. Small fruit salad. | Mixed leaf salad with green beans, cherry tomatos and mozzarella. 2 small white baps | 80g milk chocolate, small piece of seeded bread with green pesto | 1 green tea with lemon, 3 short decaf coffees, approx 1.5L water | 500ml Nastro Azzurro Rosso (nice)
Saturday | None | Salad with spinach leafs, carrots, hazelnuts, pork salami, ewe cheese, green pesto, walnuts. Olive oil and balsamic dressing. Slice and a half of sesame seed bread | Roast chicken in marmalade, whole grain mustard and juice of an orange. Wild rice, curried mix veg (robbed from another’s plate). Crackers with olive and tomato paste and mixed cheeses. Large portion of ice-cream cake with chocolate sauce (!) | 1 blood orange | approx 1L of water, 2 black teas, 150ml orange juice | 3 x 150ml glass of red wine, 2 Six Nation Guinness, 1 shot of armagnac
Sunday | None | Two generous portions of lasagna | Mixed leaf salad with cured ham, ewe cheese, carrot, walnuts, olive oil and balsamic dressing | 40g crackers with ewe cheese and balsamic, 2 small jellies, one slice of sesame bread with green pesto, 40g crackers with cashew butter, 20g milk chocolate, 1 truffle | approx 1.3L water, 1 decaf coffee, 450ml orange juice | None

outforarun

General Aerobic 10 Miles

Tuesday night in Athlone for this one. I was given a meeting room to sleep in in usual hotel as place was packed with lean looking athletes here for the Grand Prix in AIT. Headed out gone 19:00. Wet out, raining but not too cold and not windy at all. Another 3 laps of Cartrontroy. A 3 minute pause as I try help a lost athlete find their B&B breaks my stride a little, resume too fast. Overall pacing was good. Finish feeling fine, legs are good. Wasn't staying in Athlone Wednesday night so didn't get to go to Grand Prix.

M01 8:30
M02 8:20
M03 8:27
M04 8:14
M05 8:15
M06 8:25
M07 8:04
M08 8:03
M09 8:16
M10 8:12

Total 10.12M @ 8:17

P&D55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m Strides | 13.35K @ 4:58, average stride in 3:25 [8.30M @ 7:59, average stride in 5:30] | 71.45 KG
Recovery 5M @ 9:20 to 10:00 | 5.03M @ 9:22 | 70.60 KG
General Aerobic 10M @ 8:15 to 8:30 | 10.12M @ 8:17 | N/A
Recovery 4M @ 9:20 to 10:00 | |
MLR 15M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
16 / 16 / 00 / 00 / 70 | 23.45 / 64.63 / 197.48

outforarun

Recovery 4 Miles

This was a cold one. Headed out Thursday morning before flying to London at lunchtime. Gloves on. A bright blue sky day but when running into the wind I could feel the cold starting to bite. Into park at Islandbridge Gate and run a lap of the playing fields. Icy underfoot in patches. Run is nice and relaxed. Legs not protesting at all. Pass 200 miles for the year.

M01 9:44
M02 9:14
M03 8:54 (200 miles for the year)
M04 9:27

Total 4.04M @ 9:20

P&D55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m Strides | 13.35K @ 4:58, average stride in 3:25 [8.30M @ 7:59, average stride in 5:30] | 71.45 KG
Recovery 5M @ 9:20 to 10:00 | 5.03M @ 9:22 | 70.60 KG
General Aerobic 10M @ 8:15 to 8:30 | 10.12M @ 8:17 | N/A
Recovery 4M @ 9:20 to 10:00 | 4.04M @ 9:20 | 71.55 KG
MLR 15M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
17 / 17 / 00 / 00 / 69 | 27.49 / 68.67 / 201.52

outforarun

MLR 15 Miles

Headed out a little before 8:00am on Saturday morning, plan was to run from where we were staying, Dalston, across to Finsbury Park, do as many laps of the Park as needed before heading back to Dalston again. Overcast morning but dry and not really cold. Not too many people out at this time and the traffic is light, I can run quite a bit on the road as there is no oncoming traffic. Run to Clissod Park before cutting from there across to Finsbury. I start lapping anticlockwise.

A lap of the park is around 1.4 miles and features two climbs and two descents. Quite a few runners out. After a couple of laps I'm really surprised to see an average pace of 7:42 showing. No way did it feel like I was running faster than target pace. I ease off a little.

Then on lap 4 I time it absolutely perfectly (unintentionally) to run into the starting grid of the Finsbury Park Parkrun at the precise moment the run starts. So I suddenly find myself running in a crowd. I didn't bring my barcode with me, just as well, I would have joined in I reckon if I'd had it. Enjoy the company and enjoy observing who's comfortable and who's suffering. I expect to be back in August and so would plan to run it then. My 5K PB would have earned me a top 10 finish from around 250 runners.

Running with the group doesn't help my attempts to slow down. I'm very pleased to see some splits afterwards at sub 3:10 marathon pace, these were not deliberate and were pretty much effortless. Park Run ends and I leave the Park to retrace my steps to Dalston. I have to really apply the brakes on the last 3 miles to stay on target. Legs continue to feel fine. Wore the ST5s on this one, simply because they take up less space in cabin luggage.

We were staying with a qualified personal trainer so I look at some core exercises with her, just to confirm technique etc. She also reckons I have very tight hamstrings and helps me stretch them. They do feel better afterwards, though she advises it will be temporary. Recommends that I do some post-run stretches for quads and hamstrings.

That's an elongated week 4 brought to an end. Normal run frequency to recommence from week 5.

M01 8:51
M02 7:49
M03 7:59
M04 7:29
M05 7:08
M06 7:19
M07 7:14
M08 7:36
M09 8:00
M10 7:18
M11 7:49
M12 7:56
M13 8:21
M14 7:57
M15 7:54

Total 15.13M @ 7:54

P&D55 Week 04 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m Strides | 13.35K @ 4:58, average stride in 3:25 [8.30M @ 7:59, average stride in 5:30] | 71.45 KG
Recovery 5M @ 9:20 to 10:00 | 5.03M @ 9:22 | 70.60 KG
General Aerobic 10M @ 8:15 to 8:30 | 10.12M @ 8:17 | N/A
Recovery 4M @ 9:20 to 10:00 | 4.04M @ 9:20 | 71.55 KG
MLR 15M @ 7:54 to 8:08 | 15.13M @ 7:54 |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
18 / 18 / 00 / 00 / 68 | 42.62 / 81.80 / 216.65

ClashCityRocker

outforarun wrote: »

I expect to be back in August and so would plan to run it then. My 5K PB would have earned me a top 10 finish from around 250 runners.

It's my local parkrun, although wasn't at it this weekend due to a hangover

If you are back and doing a long run like that again you could always throw in an out and back along the parkland walk if you find lapping the park monotonous. It's about a 2 mile path that starts just where the finsbury parkrun starts and heads up to Highgate.

outforarun

ClashCityRocker wrote: »

It's my local parkrun, although wasn't at it this weekend due to a hangover

If you are back and doing a long run like that again you could always throw in an out and back along the parkland walk if you find lapping the park monotonous. It's about a 2 mile path that starts just where the finsbury parkrun starts and heads up to Highgate.

Thanks. Will definitely check that out next time I'm over. Will also let you know in advance in case you're free. Might bring my barcode next time.

outforarun

Lactate Threshold 14K with 8K @ LT

This evening I ran the first of 5 planned consecutive days of running. A very very well controlled lactate threshold run.

I'd not spent too much time worrying about this one and approached it feeling fairly confident. My only concern was that the legs would have been a little rusty after my leisurely approach to week 4 of training.

This turned out to be the most comfortable LT run I can ever remember doing. Ahead of it I reminded myself that I would be targeting less than 10K pace for less than 10K. It won't be that hard. I also told myself to take it easy at the start and really make an effort to stick to target pace. I'd run this on the track, so that would be 1:35 or 1:36 a lap. I'd need to run 20 laps at LT pace to complete the required 8K.

Forgot to pack gloves but luckily it wasn't too chilly out. Wasn't very windy either, so perfect conditions really. I do over 4K of warm-up before joining the track. Into lane 1 and away I go.

The first lap was a little too fast, but I soon found target pace and settled into a nice rhythm. A fit for life class was taking place tonight and to be honest I was glad of the company and I always had a target to chase down. I got a 'well done' from one guy on lap 11 and was surprised at how much of a boost this gave me.

20 laps didn't feel like a drag. I wasn't anxious for the laps to be over. I kind of switched off and was very relaxed just tipping around. The lungs were working harder than the legs but they never went close to touching VO2 effort. I was consistently logging 1:35s and 1:36s.

Went through 6K feeling much better than on my previous two LT runs. The additional 5 laps tonight were easy to manage and passed quickly.

I completed the 8K in 31:52. That's 3:59 pace [6:25]. I feel I could have completed another 2K to log a sub-40 10K without too many problems. This was the most comfortable I've ever been at sub-40 10K pace after 8K.

Even did some stretches afterwards! I've also stopped logging my food on here. I'm still logging it but on myfitnesspal. Must see if there is a way of downloading the week's fueling to post it up here (it was too much hassle transcribing it here).

Very pleased with this. Lap splits were:

L01 01:33.47
L02 01:36.75
L03 01:35.90
L04 01:36.65
L05 01:35.00
L06 01:34.62
L07 01:35.27
L08 01:35.23
L09 01:34.68
L10 01:35.77
L11 01:35.48
L12 01:35.67
L13 01:35.93
L14 01:36.12
L15 01:34.48
L16 01:34.92
L17 01:36.98
L18 01:35.40
L19 01:34.82
L20 01:38.55

4.29K @ 5:09 [2.67M @ 8:17]
8.00K in 31:52 @ 3:59 [4.97M @ 6:25]
2.02K @ 5:12 [1.26M @ 8:22]

Total 15.04K @ 4:17 [9.35M @ 6:54]

P&D55 Week 05 Session Targets|Session Results | Post Run Weight
Lactate Threshold 14K with 8K @ 3:58 to 4:02 | 15.04K @ 4:17 [6:54] with 8.00K @ 3:59 [6:25] | N/A
Recovery 5M @ 9:20 to 10:00 | |
General Aerobic 10M @ 8:15 to 8:30 | |
Recovery 5M @ 9:20 to 10:00 | |
MLR 26K with PMP 16K @ 4:14 to 4:16 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
19 / 19 / 00 / 00 / 67 | 9.35 / 93.15 / 226.00

outforarun

General Aerobic 10 Miles

Swapped around this run with the 5 mile recovery run. Just so I avoid having to finish an early morning 10 miler before 7:00am.

Three Cartrontroy laps on the menu. Over the first 400m or so my left knee is niggling a little. I remember landing heavily on my left leg on a small flight of steps when leaving the track on the previous night so I suspect it might be connected. Thankfully the niggle passes after a mile or two.

I only check the Garmin after lap 1 and I'm surprised to see 7:58 pace showing. I was honestly expecting an 8:2X. Apply the brakes and watch as the pace drops gradually. I'm back inside target range by mile 9. Hungry at the end of this.

Need to get sleep now (eyes are closing as I type) as I'm running early in the morning.

M01 8:07
M02 7:39
M03 8:03
M04 7:56
M06 8:16
M06 8:35
M07 8:22
M08 8:22
M09 8:51
M10 8:51



P&D55 Week 05 Session Targets|Session Results | Post Run Weight
Lactate Threshold 14K with 8K @ 3:58 to 4:02 | 15.04K @ 4:17 [6:54] with 8.00K @ 3:59 [6:25] | N/A
Recovery 5M @ 9:20 to 10:00 | |
General Aerobic 10M @ 8:15 to 8:30 | 10.16M @ 8:18 | N/A
Recovery 5M @ 9:20 to 10:00 | |
MLR 26K with PMP 16K @ 4:14 to 4:16 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
20 / 20 / 00 / 00 / 66 | 19.51 / 103.31 / 226.18

outforarun

Recovery 5 Miles

Athlone is a ghost down at 6:15 in the morning.

I headed out in the dark and under a light rain early Friday morning. Just ran into town, mostly with just the sound of my footfall to keep me company. I head round past the Radisson and back via the train station before heading back the way I came along the Dublin Road. I picked up a fairlydecent pair of gloves for just €1.50 in a discount store Thursday at lunch-time and I was very grateful for them now. The return miles were into a chilly breeze and even with the gloves my hands were hurting. Legs were fine though.

M01 9:08
M02 9:34
M03 9:22
M04 9:23
M05 9:19

Total 5.08M @ 9:22

P&D55 Week 05 Session Targets|Session Results | Post Run Weight
Lactate Threshold 14K with 8K @ 3:58 to 4:02 | 15.04K @ 4:17 [6:54] with 8.00K @ 3:59 [6:25] | N/A
Recovery 5M @ 9:20 to 10:00 | 5.08M @ 9:22 | N/A
General Aerobic 10M @ 8:15 to 8:30 | 10.16M @ 8:18 | N/A
Recovery 5M @ 9:20 to 10:00 | |
MLR 26K with PMP 16K @ 4:14 to 4:16 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
21 / 21 / 00 / 00 / 65 | 24.59 / 108.39 / 231.27

outforarun

Recovery 5 Miles

Combined this one with a little bit of Saturday morning shopping in town. Ran to town via Thomas Street and Francis Street, down by Saint Patrick's and across to Stephen's Green. It's just 1.75 mile from home to the SGSC would have thought it was further. Spend 10 minutes picking up some bits and bops and then complete a loop back home by heading for the South Circular Road and following it through Dolphin's Barn back to Kilmainham. Legs very happy with these back to back recovery runs. Unusual, this run each mile was slower than the previous.

M01 8:52
M02 9:03
M03 9:31
M04 9:34
M05 9:44

Total 5.00M @ 9:21

P&D55 Week 05 Session Targets|Session Results | Post Run Weight
Lactate Threshold 14K with 8K @ 3:58 to 4:02 | 15.04K @ 4:17 [6:54] with 8.00K @ 3:59 [6:25] | N/A
Recovery 5M @ 9:20 to 10:00 | 5.08M @ 9:22 | N/A
General Aerobic 10M @ 8:15 to 8:30 | 10.16M @ 8:18 | N/A
Recovery 5M @ 9:20 to 10:00 | 5.00M @ 9:21 | 71.40 KG
MLR 26K with PMP 16K @ 4:14 to 4:16 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
22 / 22 / 00 / 00 / 64 | 29.59 / 113.39 / 236.27

outforarun

26K with 16K @ PMP

Had been tempted to join overpronator's running group for this one, they had 16 miles planned and with several miles at around sub 3 pace. However in the end, for fear of potentially compromising a session, I opted to go solo. I also managed a bit of a lie-in ahead of this one. Even had a bowl of porridge with honey before heading out, which is unusual for me, I normally run Sundays on empty.

The Park was busy with runners, cyclists and walkers this morning. I'm wrapped up well, better safe than sorry; I prefer to run over-dressed than under-dressed.

Tried not to read too much into a slightly heavy pair of legs during my 10K warm-up. This included a run through the centre of the 15 Acres watching model planes flying overhead. I was growing more and more apprehensive as the PMP section approached.

Somewhere up behind the zoo it's time to hit the lap button and increase the pace. The transition up to PMP pace is smooth and I immediately feel good about the effort level. I'm travelling too fast and need to ease off. I have a runner matching my pace but about 10 metres behind me. On OS Road he ups the pace and glides past me. I was travelling at 4:07 [6:38] when he passed me so he wasn't hanging about. I have the luxury of needing to slow down over the mostly downhill section of the loop all the way back to Islandbridge Gate. I continue to follow a second anticlockwise lap and head back up behind the zoo. By now the average pace has stabilized at 4:13 [6:47]. Turn left before North Road and head down past the Phoenix and down Acres.

I'm feeling the effort for sure, but I'm managing fine. I never doubt I will be able to hold pace. Could I keep this going for a full 42 kilometres? No. But I get a huge confidence boost when I think that PMP on race day will be around 4:28 [7:11], not 4:13 [6:47].

Turn left and skirt along the football pitches before exiting at Islandbridge. I let the ascent up to the Hilton see average pace drop into target pace range for the first time today. I hold it at 4:14 [6:49] for the remainder of the run.

Enjoyed that. Felt in control all the time. Felt much easier than the previous shorter PMP session a few weeks back.

This week I wore the Brooks for all my runs. This again because the Brooks are easy to travel with and I didn't fancy packing 2 pairs of runners. I'm finding the Brooks very comfortable. So much easier to skip out the door with these on rather than the Nimbus. All the same I'll return to Nimbus for this next week.

10.01K @ 5:04 [06.22M @ 8:09]
16.22K @ 4:14 [10.08M @ 6:49]

Total 26.23K @ 4:33 [16.30M @ 7:19]

P&D55 Week 05 Session Targets|Session Results | Post Run Weight
Lactate Threshold 14K with 8K @ 3:58 to 4:02 | 15.04K @ 4:17 [6:54] with 8.00K @ 3:59 [6:25] | N/A
Recovery 5M @ 9:20 to 10:00 | 5.08M @ 9:22 | N/A
General Aerobic 10M @ 8:15 to 8:30 | 10.16M @ 8:18 | N/A
Recovery 5M @ 9:20 to 10:00 | 5.00M @ 9:21 | 71.40 KG
MLR 26K with PMP 16K @ 4:14 to 4:16 | 26.23K @ 4:33 with 16.22K @ 4:14 [16.30M @ 7:19 with 10.08M @ 6:49] | 70.60 KG


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
23 / 23 / 00 / 00 / 63 | 45.89 / 129.69 / 252.57

outforarun

General Aerobic 13K with 10x100m Strides

Out a little after 7:00pm for this one. Fairly gusty when heading west. Wore the Nimbus for the first time in a while and I instantly noticed how much heavier they are than the ST5s. Did a full loop of my usual Dublin-Retreat-Cartrontroy loop. Then an abbreviated version of the same and then it was time for my strides on the Garrycastle bridge/flyover. Half the strides were slightly downhill with the wind at my back, the other half slightly uphill with the wind working against me. Stride felt smooth.

It's a recovery week but I don't feel I need a recovery. These first 5 weeks have felt very comfortable, the opening session was probably the most difficult one to date, since then everything has been very manageable. I'm aware though the difficulty levels will crank up soon enough, so I guess I should try enjoy this easy week.

8.26K @ 5:07 [5.14M @ 8:14]
10x100m strides @ average stride 3:31 [5:39]
1.74K @ 5:22 [1.08M @ 8:38]

Total 13.00K @ 5:05 [8.08M @ 8:11]

P&D55 Week 06 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m strides | 13.00K @ 5:05 [8.08M @ 8:11] with average stride 3:31 [5:39]| N/A
Recovery 5M @ 9:20 to 10:00 | |
General Aerobic 8M @ 8:15 to 9:30 | |
Recovery 4M @ 9:20 to 10:00 | |
MLR 12M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
24 / 24 / 00 / 00 / 62 | 8.08 / 8.08 / 270.62

outforarun

General Aerobic 8 Miles

Again this week I opted to swap runs 2 and 3 around, just to avoid having to do an 8 miler before work. Managed to get out of the office on time Thursday evening and so was able to run the first half of this run in bright conditions. I love this time of the year, when you know that soon the clocks will go forward and we'll have 6 months of bright evenings to look forward to, maybe even some sun as well.

Last week I forgot to pack gloves, this week I forgot running socks. I used Wednesday's socks again, they were the only pair suitable (cosmetically) for running. They'd be fairly unapproachable by Friday.

The run went fine. Two Cartrontroy laps with a few little bits added on to bring up 8 miles. Once again the legs felt good, eased up on the pace near the end.

M01 8:29
M02 8:20
M03 8:04
M04 7:38
M05 8:06
M06 8:22
M07 8:38
M08 8:45

Total 8.13M @ 8:18

P&D55 Week 06 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m strides | 13.00K @ 5:05 [8.08M @ 8:11] with average stride 3:31 [5:39]| N/A
Recovery 5M @ 9:20 to 10:00 | |
General Aerobic 8M @ 8:15 to 9:30 | 8.13M @ 8:18 | N/A
Recovery 4M @ 9:20 to 10:00 | |
MLR 12M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
25 / 25 / 00 / 00 / 61 | 16.21 / 16.21 / 278.75

outforarun

Recovery 5 Miles

Thursday night I was wrecked. Fell asleep early with the light still on and slept for close on 8 hours straight. I woke feeling cosy warm and snug but also knowing that unless I got up immediately I wouldn't get my run in. I hate it when I have to get up immediately. Some how I manage to get into gear but a thought has taken hold in my head - why not run a recovery next Monday at lunchtime. I was doing a good job of ignoring that thought until I looked out the window an see that a flurry of snow is falling. All resistance evaporates and I'm back in bed, in running gear for a glorious extra hour of sleep.

So it's not until 24 hours later, back in Dublin that I get this 5 miler underway. Out just a little after 8:00. Run my default 5 mile route, over to Chapelizod via Ballyfermot Road then back to Heuston along Chapelizod Road, up the Luas track and home. The first two miles were into a chill wind and my hands were starting to hurt. Just in time I cross the bridge in Chapelizod and turn into the sun and have the wind at my back. Hands come back to life. Have to focus on not running to fast most of the way round.

M01 9:29
M02 9:11
M03 9:12
M04 9:21
M05 9:31

Total 5.07M @ 9:21

P&D55 Week 06 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m strides | 13.00K @ 5:05 [8.08M @ 8:11] with average stride 3:31 [5:39]| N/A
Recovery 5M @ 9:20 to 10:00 | 5.07M @ 9:21 | 71.25 KG
General Aerobic 8M @ 8:15 to 9:30 | 8.13M @ 8:18 | N/A
Recovery 4M @ 9:20 to 10:00 | |
MLR 12M @ 7:54 to 8:08 | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
26 / 26 / 00 / 00 / 60 | 21.28 / 21.28 / 283.82

outforarun

MLR 12 Miles

I was taking no chances with the cold this morning, on with two pairs of gloves. Headed out at 9:00am and into the Park at Islandbridge to start lapping anti-clockwise. Meet up with a mate after the zoo and we complete one full lap together, he's trying to get back some fitness but is mostly fine with the pace and we chat away. Second pair of gloves served me well for first 4 or 5 miles when the hands could still feel some cold. We were treated to some sunshine at times, I'm really looking forward to being able to run in just a t-shirt again.

I was surprised when checking splits afterwards to see that we were traveling at 7:3X pace. I need to start slowing up after 7 miles or so as average pace had crept up to 7:50. Mate hops onto his bike and rides with me as I head down Acres and around the S-bends again before I exit at Islandbridge.

Legs felt good. I needed to rein in the pace near the end, if I'd been running off plan I would have enjoyed injecting some extra pace. Nice bounce in my stride over the last few miles. Even the Nimbus felt light.

My path coincided with that of Maria McCambridge's for around 100ms of the final kilometre today.

Will bring Mesocycle I to a close tomorrow with a 4 mile recovery.

M01 9:01
M02 7:40
M03 7:33
M04 7:47
M05 7:31
M06 7:35
M07 7:46
M08 8:04
M09 7:54
M10 8:12
M11 8:02
M12 7:51

Total 12.08M @ 7:54

P&D55 Week 06 Session Targets|Session Results | Post Run Weight
General Aerobic 13K @ 5:07 to 5:16 with 10x100m strides | 13.00K @ 5:05 [8.08M @ 8:11] with average stride 3:31 [5:39]| N/A
Recovery 5M @ 9:20 to 10:00 | 5.07M @ 9:21 | 71.25 KG
General Aerobic 8M @ 8:15 to 9:30 | 8.13M @ 8:18 | N/A
Recovery 4M @ 9:20 to 10:00 | |
MLR 12M @ 7:54 to 8:08 | 12.08M @ 7:54 | 70.65 KG


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
27 / 27 / 00 / 00 / 59 | 33.36 / 33.36 / 295.90