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2012 4 Races for 4 PBs
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MLR 12 Miles
Decided to run this at my MLR pace from Cork. Set out a little before 9:00am and opted for my standard 12 mile route. So over to Chapelizod via Ballyfermot Road, into park at Chapelizod Gate and out at Knockmaroon, Tower Road, OS Road, Furze Road, North Road, Acres, S-Bends, out at Park Gate and home.
The legs could still feel yesterday's efforts and were fairly heavy and sluggish over the opening, mostly uphill miles. Once I reached Tower Road though the pace started to increase and the legs felt more and more comfortable. There was some race setting-up along Chesterfield, and in general a lot of runners out this morning. Looking at splits afterwards I see that second half of this run was completed feeling comfortable at 7:3X pace.
First 40+ mile week in a while. Also notice that in the last 48 hours or so I've been ravenous, can't keep away from the kitchen.
M01 8:46
M02 8:20
M03 8:18
M04 8:00
M05 8:21
M06 7:37
M07 7:36
M08 7:31
M09 7:39
M10 7:38
M11 7:48
M12 7:35
Total 12.17M @ 7:56
Toward Fingal Week 1 of 4 | Detail | Post Run Weight
Easy 4 Miles | 4.17M @ 8:00 | N/A
Easy 10 Miles | 10.43 @ 7:45 | N/A
Easy 4 Mile | 4.30M @ 7:53 | N/A
Progression Run with 2K@MP, 2K@HMP, 2K@10KP, 2K@HMP, 2K@MP | 17.49K @ 4:29 [10.86M @ 7:12 | 70.80 KG
MLR 12 Miles @ 7:54 to 8:07 | 12.17M @ 7:56 | 71.40 KG
WTD 41.93M MTD 23.04M YTD 879.40M0 -
Easy 4 Miles
An easy one to start the week off. Out at lunchtime and headed for my usual lap of the playing fields. It was fairly warm out there and I was sweating more than normal for an easy short run. Legs feeling a bit on the heavy side. I'm also noticing the Nimbus feeling heavy. Hit stop when I got back home and only spotted afterwards that the run measured 3.98.
Plan for the week is to hit at least 40 miles and on Sunday I may hook up with the Donore group for their 16 mile long run, not sure what pace that will be, but I suspect I can drop the S from LSR.
M01 9:32
M02 8:26
M03 8:13
M04 8:00 (0.98m)
Total 3.98M @ 8:33
Toward Fingal Week 2 of 4: Session targets | Actual | Post Run Weight
Easy 4 Miles @ whatever feels easy | 3.98M @ 8:33 | N/A
VO2Max 5x600m @ 3K to 5K pace | |
Easy 4 Miles @ whateverfeels easy | |
General Aerobic 8 Miles @ 8:15 to 8:30 | |
LR 16 Miles @ ??:?? | |
WTD 3.98M MTD 27.02M YTD 883.38M0 -
VO2Max 5x600m @ 3K to 5K pace
First time running at my fastest paces for nearly 2 months. First time back on the AIT track since I tweaked my knee back in May. Staying in town centre Wednesday night, laced up the ST5s and ran out of town along Retreat Road and Cartrontroy Road to AIT. I walked up the steps to the track.
I was a bit anxious ahead of this, I expected it to be hard work. I was targeting 5K pace but I didn't check beforehand and so I had in my head that I needed to be running these in around 2:12. In actual fact I should have been running them in 2:12 to 2:15. I ended up running 4 of the 5 intervals faster than 2:12.
I didn't look at my watch during each 600, I only checked my split time at the end of each 600. The first interval was too fast but felt 'ok'. Eased off on the second interval and came home in 2:12.56 but was already feeling the pinch in lungs and legs.
I was fortunate insofar as I had two 100m straights with the wind at my back and just one 100m with a headwind to deal with. I was taking 100 seconds between intervals. Interval 3 is another well timed 2:11.80. The second 300ms of each interval are tough and I'm happy to reach the finish line on each one.
The fourth interval is the fastest of the evening, mostly due to the need to overtake some 'Fit for Lifers' with whom I'm sharing the track. Could feel slight burn in the lungs over the last 100ms of this one.
Last interval comes in in 2:11.12. Only later when I look at the stats do I realise that I was running these at 3K pace rather than 5K pace, pleased with this as I did think it felt tougher than what my 5K pace normally feels.
Interval 1 in 2:09.30 @ 3:36 [5:47]
Interval 2 in 2:12.56 @ 3:41 [5:56]
Interval 3 in 2:11.80 @ 3:40 [5:54]
Interval 4 in 2:08.92 @ 3:35 [5:46]
Interval 5 in 2:11.12 @ 3:39 [5:52]
Average 600 in 2:10.74 @ 3:38 [5:51]
Total 13.07K @ 4:40 [8.12M @ 7:31]
Toward Fingal Week 2 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 3.98M @ 8:33 | N/A
VO2Max 5x600m @ 3K to 5K pace | 13.07K @ 4:40 [8.12M @ 7:31] average interval @ 3:38 [5:51] | N/A
Easy 4 Miles @ whatever feels easy | |
General Aerobic 8 Miles @ 8:15 to 8:30 | |
LR 16 Miles @ ??:?? | |
WTD 12.10M MTD 35.13M YTD 891.50M0 -
General Aerobic 12 Miles
So I had planned 4 miles for Friday evening. However after traveling back from Athlone Thursday evening, and then traveling out to and back from Athlone on Friday, all I wanted to do when I got home around 8pm was cook, eat and switch off. I'm determined to hit at least 40 miles a week so I decided last night to tag on an extra 4 miles to today's run, to keep me on track.
Spend the morning tidying and cleaning around the house then headed out after mid-day. Only when I got out and started running did I realise how warm and humid it was. Met with a mate of mine on the North Road and he accompanied me along the trails down to Knockmaroon and through the glen. Mate hasn't been exercising of late and needed to stop once or twice he was feeling the heat. Ran through the heart of the 15 Acres. Deer and drones.
Mate hops back on his bike. My pace picks up as he accompanies me on some of my closing miles. Legs are feeling good. Enjoyed this one despite the muggy conditions. Splits were a bit all over the place.
Looking forward now to a group run tomorrow morning.
M01 8:36
M02 8:13
M03 8:24
M04 8:41
M05 8:48
M06 8:46
M07 9:08
M08 9:24
M09 8:02 (900 miles for the year)
M10 7:54
M11 8:19
M12 7:50
Total 12.31M @ 8:28
Toward Fingal Week 2 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 3.98M @ 8:33 | N/A
VO2Max 5x600m @ 3K to 5K pace | 13.07K @ 4:40 [8.12M @ 7:31] average interval @ 3:38 [5:51] | N/A
Easy 4 Miles @ whatever feels easy | tagged onto Saturday's run | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | 12.31M @ 8:28 | 70.65 KG
LR 16 Miles @ ??:?? | |
WTD 24.41M MTD 47.44M YTD 903.81M0 -
Long Run 16+ Miles
Last Sunday met with overpronator and another Donore runner shortly after 8:00am and ran over to the Donore Clubhouse. We waited there for a few minutes while some others joined us and then we headed off on their regular Sunday morning run. I was a little apprehensive about how this would go.
We head straight into the park starting with a lap of the playing fields and then an ascent up Chesterfield to the Castleknock Gate. A small break here. Runners are commenting that we've set off a little faster than usual. I feel fine so I'm encouraged by that. Then we pickup the pace a little and myself and one other guy chat away as we lead the group down the North Road to Infirmary Road and back in at Park Gate.
The pull from Park Gate up Chesterfield to the first roundabout is the first time I feel some tiredness in the legs. Down Wellington and then we head up the Khyber. We slow down just a little here to ensure the group stays together. Then another diversion down via the playing fields. The miles are flying in, he leave by the fort and run along the S-Bends and back out the Chapelizod Gate. This is where overpronator and I split from the group as they continue toward Knockmaroon.
The two of us head back along the Chapelizod Road and after around a mile I realise oops I'd forgotten to hit restart after I'd briefly paused the Garmin back at the Chapelizod Gate. I knew instantly I would still feel obliged to bring up 16 miles on the Garmin. So I say ciao to overpronator and head into the park again for another ascent up the Khyber. With the group the average pace for the morning had increased to around 7:30 min/mile. I determined to try maintain that pace now as I continued solo for these last few miles. Through the Phoenix Round-about and back onto the North Road before heading back out Infirmary Road again, round by Heuston and home.
I felt mostly fine during the morning's run. In reality I covered around 17 miles, a little more than intended and more than captured on the Garmin. The run as a standalone run was very manageable and I know that if I can do this regularly then it will strengthen the legs for sure. My concern though is how it will impact on my midweek runs. Will the legs need a little extra recovery time? It was afterall 17 miles at around 3:15 marathon pace, not exactly hanging around.
M01 8:25
M02 7:59
M03 7:49
M04 7:47
M05 7:13
M06 7:28
M07 7:03
M08 7:06
M09 7:22
M10 7:17
M11 7:14
M12 7:21
M13 7:27
M14 7:26
M15 7:17
M16 7:11
Total 16.32M @ 7:29
Toward Fingal Week 2 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 3.98M @ 8:33 | N/A
VO2Max 5x600m @ 3K to 5K pace | 13.07K @ 4:40 [8.12M @ 7:31] average interval @ 3:38 [5:51] | N/A
Easy 4 Miles @ whatever feels easy | tagged onto Saturday's run | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | 12.31M @ 8:28 | 70.65 KG
LR 16 Miles @ ??:?? | 16.32M @ 7:29 | 69.75 KG
WTD 40.73M MTD 63.76M YTD 920.13M0 -
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Easy 5 Miles
Very heavy and tired legs for this Tuesday evening run. After less than a mile I also feel some feedback from my left knee, really not pleased with this. Into the Park at Islandbridge and head up the Khyber and like Sunday I continue through to the North Road and down behind the zoo. Exit at Parkgate and then up the Luas tracks by Heuston before swinging right for home. Legs feeling a bit better at the end of this run than at the start. Each mile a little faster than the previous.
M01 8:54
M02 8:49
M03 8:26
M04 8:08
M05 8:00
Total 5.27M @ 8:26
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 5 Miles @ whatever feels easy | 5.27M @ 8:26 | N/A
VO2Max 5x600m @ 5K pace | | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | |
Rehearsal 12K with 4K @ 10K pace | |
MLR 12-14 Miles @ 7:54 to 8:07 | |
WTD 5.27M MTD 69.03M YTD 925.40M0 -
VO2Max 5x600m @ 5K pace
Caught for time Wednesday evening and I did well to squeeze this one in. An AIT track run. A little bit of concern about my knee. I had been toying with the idea of 5x800 but because of concern over knee and because of time constraints I opted for a repeat of last week's 600s. I would also make an effort to keep these at 5K pace rather than 3K pace. So between 2:12 and 2:15 per 600m is the target.
Around 4K of warm-up along Cartrontroy and then onto track, which I had completely to myself, strange for a Wednesday evening. Don't look at Garmin during first interval and try to set pace by feel, run a 2:14 so nicely estimated. I'm taking just shy of 100 seconds recovery.
Wind is not as strong this week but I have it against me twice per interval. The next two intervals the pace increases and so I ease off just a little for the fourth. First 100 of each interval are easy and smooth. The next 100 are into the wind and effort increases. Recover around the second bend and try to bank some seconds with the wind behind me over the next 100. Smooth into the last bend waiting for the wind to hit me and then work the lungs into the wind for the final 100.
I decide to try log my fastest time over the final interval and succeed with a sub 2:10. Average interval was completed at 3:40 [5:54] pace so right at the fast end of 5K range. Yes these were a little slower than last week but they felt considerably easier. I was tempted to run a 6th interval but decided to err on side of caution and call it a day.
Warm-up 4.35 @ 5:21 [2.71M @ 8:37]
Interval 1 in 2:14.07 @ 3:43 [5:59]
Interval 2 in 2:13.02 @ 3:41 [5:56]
Interval 3 in 2:10.18 @ 3:36 [5:49]
Interval 4 in 2:13.52 @ 3:42 [5:58]
Interval 5 in 2:09.90 @ 3:36 [5:48]
Cool-down 1.88 @ 5:10 [1.17M @ 8:19]
Total 10.78 @ 4:42 [6.70M @ 7:33]
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 5 Miles @ whatever feels easy | 5.27M @ 8:26 | N/A
VO2Max 5x600m @ 5K pace | 10.78 @ 4:42 [6.70 @ 7:33] with average interval @ 3:40 [5:54] | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | |
Rehearsal 12K with 4K @ 10K pace | |
MLR 12-14 Miles @ 7:54 to 8:07 | |
WTD 11.97M MTD 75.73M YTD 932.10M0 -
General Aerobic 8 Miles
Took Friday off and headed out around lunchtime for this one. Target pace was 8:15 to 8:30 a mile. I was a little disappointed that I didn't manage to keep the pace down in target range but I was also pleasantly surprised how easy this felt, especially as my legs felt heavy.
This was a lap of the Park, in and out at Islandbridge and taking in Castleknock Gate. I decided to run clockwise for a change. The first time I check the Garmin is after the S-bends and I can't believe I'm travelling too fast, I was feeling fairly sluggish. It was very very hot windy and humid along OS Road. Start the downhill half of the run from Castleknock Gate and make an effort to slow down but not a very good effort. Trying to run slower feels awkward. Sluggishness was gone from the legs for the last 2 miles. Knee was mostly ok. Walked into town and back out in the afternoon and it was fine then as well.
M01 8:14
M02 8:02
M03 8:15
M04 8:04
M05 7:49
M06 7:57
M07 8:10
M08 8:13
Total 8.43M @ 8:05
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 5 Miles @ whatever feels easy | 5.27M @ 8:26 | N/A
VO2Max 5x600m @ 5K pace | 10.78 @ 4:42 [6.70 @ 7:33] with average interval @ 3:40 [5:54] | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | 8.43 @ 8:05 | 70.75 KG
Rehearsal 12K with 4K @ 10K pace | |
MLR 12-14 Miles @ 7:54 to 8:07 | |
WTD 20.40M MTD 84.17M YTD 940.53M0 -
Rehearsal 12K with 4K @ Race Pace
Ended up running longer and faster than planned. A weekend of Cork running started shortly after mid-day Saturday. On with the ST5s and I head from Glanmire toward Little Island. It's another warm and muggy run. My knee doesn't protest at all. Turn into East Gate industrial estate. I've over 4K warm-up completed and it's time to switch up to 10K pace for 4K. My route will cover 2 clockwise laps of the East Gate Loop, plus around 100ms. My target pace for next weekend in the Fingal 10K will be 3:52/3:53 [6:13/6:15].
This is immediately tricky as the first part of the loop is on a gradually increasing incline and it's into a warm headwind. I checked the Garmin too soon and it's showing 3:55 [6:18] pace and so I up the effort. Happy to crest the climb and get some recovery over the more forgiving second half of the loop. Next time I check the Garmin is nearing the end of the first lap and I realise I'm travelling way too fast at 3:46 [6:04] pace. I'd overcompensated for the initial slow reading on the Garmin.
Into the second lap and I reckoned that the second time into the headwind and up the incline would assist with getting the pace back on track. However I'm reluctant to drop off the effort too much, just in case I wouldn't be able to pick it up again if I needed to. Working very hard up the final steepest part of the climb and delighted to start downhill again. I see 3:49 [6:09] showing on the Garmin, still too fast. This is hard work and all the time it's hot and humid. I don't ease up though. Swing onto the final bend to complete 2 laps and then push a little over the final 100ms that brings up 4K.
So 4.01K in 15:14. That's 3:48 [6:07] pace. I definitely couldn't keep that pace going for another 6K. So I take this session as a timely reminder not to go out too fast next weekend. As soon as I started my cool-down I could feel waves of heat just rippling up through me. It was very very warm here. I needed to have the headwind blowing against me to help cool me down and I would have paid money for a rain shower to accompany me on my cool-down. Pleased with this session despite going too fast.
Noticed on Strava that I broke into the top 10 for a lap of the East Gate loop. Next time I'm down, as a single lap speed session I might have a crack at getting higher up in the rankings.
Warm-up 4.10K @ 5:04 [2.54M @ 8:09]
4.01K @ 3:48 [2.49M @ 6:07]
Cool-down 5.75K @ 5:08 [3.58M @ 8:16]
Total 13.86K @ 4:44 [8.61M @ 7:36]
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 5 Miles @ whatever feels easy | 5.27M @ 8:26 | N/A
VO2Max 5x600m @ 5K pace | 10.78 @ 4:42 [6.70 @ 7:33] with average interval @ 3:40 [5:54] | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | 8.43 @ 8:05 | 70.75 KG
Rehearsal 12K with 4K @ 10K pace | 13.86K @ 4:44 with 4.01K @ 3:48 [8.61M @ 7:36 with 2.49M @ 6:07] | N/A
MLR 12-14 Miles @ 7:54 to 8:07 | |
WTD 29.01M MTD 92.78M YTD 949.14M0 -
Solid run. Keep it up.0
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MLR 12 Miles
Pretty much an out and back planned for Sunday morning. I was still in the ST5s for this. Start with a nice downhill drop into Glanmire Village and then follow the Glashaboy to the Dunkettle roundabout before heading along the marathon route in reverse into town. I pass two runners around the Silver Springs Hotel and they joke about trying to stay with me. By the time I turn onto the docks they are around 800ms behind. I'm moving faster than target pace, but it really feels comfortable and natural. I think I'm observing again this year what I've observed over the last few years, that my 'go to cruise pace' has become that bit faster after completing a marathon training cycle.
I run along the North Quays before following the riverside path out to the start of the Mardyke. I cross the river by UCC and then had back into town, running through Patrick's Street before rejoining the river to retrace my route back toward Glanmire. I make a few half-hearted attempts to slow down.
Rejoin the Glashaboy, love the strong smell of algae along here. Then up ahead I spot the two runners from earlier. I don't hesitate and just switch into chase mode. Legs respond really well, stride feels comfortable and fluid. I catch them up, first the slower guy and then 30ms later the faster guy. Exchange some comments about the breeze that's blowing and get a 'Well done' pat on the shoulder from the faster of the two. I logged a 4:06 [6:36] paced kilometre along here, but no way did it feel as quick as that.
I head over the bridge in Glanmire and then a final effort over a steep closing hill including an extra hill up to the Glashaboy Waterworks just to bring up the 12 miles.
I went a bit off script on this hot and humid run, but enjoyed it a lot.
(had the Garmin taking kilometre splits by accident)
K01 5:27 [8:46]
K02 5:04 [8:09]
K03 4:58 [7:59]
K04 4:49 [7:46]
K05 4:37 [7:26]
K06 4:45 [7:39]
K07 4:48 [7:43]
K08 4:53 [7:51]
K09 4:41 [7:33]
K10 4:29 [7:13]
K11 4:47 [7:41]
K12 4:58 [7:58]
K13 4:50 [7:46]
K14 4:51 [7:48]
K15 4:52 [7:50]
K16 4:51 [7:48]
K17 4:32 [7:18]
K18 4:06 [6:36]
K19 5:00 [8:03] (53m net elevation gain)
Total 12.11M @ 7:43
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 5 Miles @ whatever feels easy | 5.27M @ 8:26 | N/A
VO2Max 5x600m @ 5K pace | 10.78 @ 4:42 [6.70 @ 7:33] with average interval @ 3:40 [5:54] | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | 8.43 @ 8:05 | 70.75 KG
Rehearsal 12K with 4K @ 10K pace | 13.86K @ 4:44 with 4.01K @ 3:48 [8.61M @ 7:36 with 2.49M @ 6:07] | N/A
MLR 12-14 Miles @ 7:54 to 8:07 | 12.11M @ 7:43 | N/A
WTD 41.12M MTD 104.89M YTD 961.25M0 -
You make running in Glanmire sound far more interesting than anything I've ever experienced! I usually end up running out the other direction towards Brooklodge and on to Knockraha. Maybe that's where I've been going wrong...0
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tailgunner wrote: »You make running in Glanmire sound far more interesting than anything I've ever experienced! I usually end up running out the other direction towards Brooklodge and on to Knockraha. Maybe that's where I've been going wrong...
Probably just because I don't run round Glanmire too often so there's an element of novelty for me.0 -
Easy 8 Miles
Tuesday evening's run, I don't ever recall running in conditions this hot in Ireland before. The air was warm but not terribly humid. This was just a clockwise lap of the Park. You could sense the whole city was happy in the sun, the park much busier than normal.
Legs felt heavy for the opening miles. Really noticing the extra weight in the Nimbus after 2 runs in the ST5s. Heaviness left soon enough and I settled into a comfortable rhythm. I could feel the pace picking up a little on the mostly downhill second half of the run. One sore twinge from the left knee as I head up from Islandbridge to Kilmainham.
I didn't check the Garmin until I'd finished the run.
M01 9:06
M02 8:05
M03 8:09
M04 7:53
M05 7:30
M06 7:21
M07 7:31
M08 7:41
Total 8.39M @ 7:53
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 8 Miles @ whatever feels easy | 8.39M @ 7:53 | 71.60 KG
VO2Max 8x400m @ 5K pace | |
General Aerobic 10 Miles @ 8:15 to 8:30 | |
Easy 6-8 Miles @ whatever feels easy | |
Fingal 10K - PB attempt (sub 38:54) | |
WTD 8.39M MTD 113.28M YTD 969.64M0 -
VO2Max 8x400m @ 5K pace
With the race not until Sunday I figured it should be safe to run some short intervals today. I opted for a session of 8x400s. I told myself that I could call it a day after 6 intervals if it was feeling too difficult, knowing full well that I wouldn't bail after 6. I took a longer than usual warm-up. Spent time doing some mental calculations to conclude that I would need to hit each 400m in around 88 to 90 seconds.
Thankfully not as warm as Tuesday evening. For the second consecutive week I have the track completely to myself. The first 2 intervals of the evening were probably the hardest, but after that I quickly found a neat pace and the legs and lungs behaved well. I'd run 400 fast and then drop to recovery pace still in lane 1 and run 200ms before hitting lap again. Nice format, recovery ranging from 58 to 66 seconds. Enjoyed this.
I could have run some more intervals if necessary, but it's race week so enough is enough.
Legs felt good - no protest from left knee.
Warm-up 6.85K @ 5:24 [4.26M @ 8:42]
Interval 01 in 1:28.48 @ 3:41 [5:56]
Interval 02 in 1:27.90 @ 3:40 [5:54]
Interval 03 in 1:30.00 @ 3:45 [6:02]
Interval 04 in 1:27.10 @ 3:38 [5:50]
Interval 05 in 1:27.45 @ 3:39 [5:52]
Interval 06 in 1:27.48 @ 3:39 [5:52]
Interval 07 in 1:28.92 @ 3:42 [5:58]
Interval 08 in 1:27.85 @ 3:40 [5:53]
Average 400m in 1:28.15 @ 3:40 [5:55]
Cool-down 2.28K @ 5:01 [1.41M @ 8:05]
Total 14.18K @ 4:46 [8.81M @ 7:40]
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 8 Miles @ whatever feels easy | 8.39M @ 7:53 | 71.60 KG
VO2Max 8x400m @ 5K pace | 14.81K @ 4:46 [8.81M @ 7:40], with average 400 in 1:28.15 @ 3:40 [5:55] | N/A
General Aerobic 10 Miles @ 8:15 to 8:30 | |
Easy 6-8 Miles @ whatever feels easy | |
Fingal 10K - PB attempt (sub 38:54) | |
WTD 17.20M MTD 122.09M YTD 978.45M0 -
General Aerobic 10 Miles
Really wasn't in the mood for this one. Feeling sleepy and tired all day. Headed out at 7 this evening after around 30 minutes of stalling. Kept the pace slow for once and just daydreamed my way round my current 10 mile route in Athlone. Paced this well speeding up very slowly, only saw average pace of 8:30 on the Garmin during miles 9 and 10.
Cool conditions for a change. Legs were fine though I think they were still feeling some of last night's intervals. Knee gave me no grief.
Finished with some laps on the grass in AIT. Happy I got out and got this one done.
M01 8:52
M02 8:40
M03 8:48
M04 8:15
M05 8:33
M06 8:27
M07 8:24
M08 8:20
M09 8:12
M10 8:22
Total 10.21M @ 8:30
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 8 Miles @ whatever feels easy | 8.39M @ 7:53 | 71.60 KG
VO2Max 8x400m @ 5K pace | 14.81K @ 4:46 [8.81M @ 7:40], with average 400 in 1:28.15 @ 3:40 [5:55] | N/A
General Aerobic 10 Miles @ 8:15 to 8:30 | 10.21M @ 8:30 | N/A
Easy 6-8 Miles @ whatever feels easy | |
Fingal 10K - PB attempt (sub 38:54) | |
WTD 27.41M MTD 132.30M YTD 988.66M0 -
Best of luck. You have the miles from the marathon training . Dont know what the course is like but if its fair you,ll have a great chance of beating pb. Lookingbforward to report.0
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Easy 7+ Miles
Running is strange at times. Saturday's run was to be easy pace. This generally means I don't look at the Garmin and just tip around at whatever feels easy. Sometimes this can be around 7:30 pace. Yesterday I knew I wasn't moving at 7:30 pace, instead at the end of the run I would have guessed maybe 8:20 pace. So I was more than a little surprised to see an average pace of 9:02 showing. Shows how the same perceived effort can produce wildly different results on different days.
Met and stopped to chat with overpronator on mile 2. He gave me some tips ahead of tomorrow's race. He mentioned that though the opening kilometre is uphill, you'll be fresh and target pace or quicker will feel ok, this is risky and could come back to haunt you later. So basically be patient over the first K and pull back any lost time with low effort over the following mostly downhill 2K.
Two minutes after saying goodbye to overpronator I meet up with my mate who's come out to cycle around with me. Chat away and take it handy for a lap of the park. Legs are good. Not terribly apprehensive ahead of tomorrow's race.
M01 9:05
M02 9:00
M03 9:07
M04 9:11
M05 8:53
M06 9:13
M07 8:53
Total 7.63M @ 9:02
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 8 Miles @ whatever feels easy | 8.39M @ 7:53 | 71.60 KG
VO2Max 8x400m @ 5K pace | 14.81K @ 4:46 [8.81M @ 7:40], with average 400 in 1:28.15 @ 3:40 [5:55] | N/A
General Aerobic 10 Miles @ 8:15 to 8:30 | 10.21M @ 8:30 | N/A
Easy 6-8 Miles @ whatever feels easy | 7.63M @ 9:02 | 71.65 KG
Fingal 10K - PB attempt (sub 38:54) | |
WTD 35.04M MTD 139.93M YTD 996.29M0 -
39:06, PB remains at 38:54
No new PB today but I'm not particularly upset. The goal was to PB, even if only by a second. And I was going to target 3:52 [6:13] or 3:53 [6:15] pace. This would see me cover 10K neat in 38:40 to 38:50, hold that and a sprint finish should give me a good chance of PBing. And well I hit exactly 3:52 pace on the Garmin, but I also ran 10.12K on the Garmin so no PB, even with a sprint finish.
Early rise at 6:45 to leave the house at 7:20 and walk briskly to Abbey Street. Bus to Swords to arrive with plenty of time to spare. A nice leisurely stressless pre-race preparation. Go for a warm-up out and back along some of the last 2K of the route.
Back into town and stroll up by the starting gantry. Take in the atmosphere, but with around 10 minutes to go I realise I have to go all the way back to the start of the main street in order to get into the starting pens. I work my way slowly up through the busy crowd. Bump into Back in Black. If it feels like it's on he's going to have a shot at a PB. We chat a while, working our way further up the road. It's packed and there are quite a few runners ahead of us, it won't be a fast start. Wish each other luck and retire into our personal focus bubbles. Not too long later we're off.
K1 in 4:01.68 - Overall average pace 4:02 [6:29]
Not as busy as I'd feared. Most people were moving at an ok pace and there were really only 3 or 4 people who I got stuck behind and had to weave around. Part of me waiting to be clipped on the ankles from behind. I'd told myself not to worry too much about pace on the opening kilometre, all the same seeing 4:07 [6:38] pace after around 500ms was a little too uncomfortable and so I did push a little. I see BiB overtake me on the right. He looks comfortable and for a while I'm tempted to go with him but I opt not to, despite a flashback to the Jingle Bells 2 years ago when I didn't try to stick with BiB and regretted it afterwards).
K2 in 3:40.49 - Overall average pace 3:51 [6:12]
Lovely downhill kilometre. And we've loads of space now. Glancing at the Garmin I can see average pace rapidly heading towards target pace. I'm constantly overtaking people along here. Realise that average pace has reached 3:51 [6:12] so tell myself not to get too carried away and ease off a little, still a long long way to go.
K3 in 3:52.32 - Overall average pace 3:52 [6:13]
The mostly downhill profile continues into K3. I'm feeling very comfortable and I continue to focus on not going too fast. I also continue to overtake runners, I don't recall anyone overtaking me. I can see BiB around 100ms up the road. 3K down already, feeling ok, on target and running a little within myself. Things look promising.
K4 in 3:54.17 - Overall average pace 3:52 [6:14]
Another 800ms or so of gentle downhill. This section along the Swords Bypass really allows you to make hay when the sun shines, in terms of banked time or effort. The last 200ms though are an uphill drag and the legs immediately feel the gradient, honeymoon over. A fair few runners drop their pace considerably here and I continue to overtake. I'm aware that my breathing is pretty ok compared to others around me.
K5 in 3:56.63 - Overall average pace 3:53 [6:15]
We turn left off the bypass and suddenly it's like we're in a different race. Tight rolling country roads, hedgerows and fields on either side, trees creating little tunnels overhead. Overtake one girl who's breathing like she's on the last lap of full effort 3000m race. It's going to be a long morning for her. I continue to work my way up through the field, but I'm definitely starting to feel the effort now and the Garmin confirms this as average pace shows 3:53 [6:15]. I resist the urge to tuck in behind somebody and let them set the pace, instead I keep pushing past. Go through 5K in 19:25.
K6 in 3:54.98 - Overall average pace 3:53 [6:16]
Keep glancing at the watch to make sure I stay on target. I remember 2 years ago that I struggled a bit in the middle of the race but recovered later on, so I'm not overly concerned. The course profile now consists of short gentle downhills alternating with short gentle inclines. Just hold the effort steady. I'm not dying a death yet and this keeps confidence levels relatively high.
K7 in 3:46.27 - Overall average pace 3:52 [6:14]
A sharp left turn by the church onto the Ballyheary Road. I resist urges to slow down. This I take as a big positive from the race, I felt strong enough mentally and physically to hold the effort levels and not take a breather. And all the time I pass other runners and no one is passing me. I see 3:52 pace on the Garmin again and all is good in the world. Is that BiB up ahead?
K8 in 3:47.24 - Overall average pace 3:52 [6:13]
It's BiB alright and I'm gradually gradually pulling him in. I didn't see K7 and K8 splits on the watch and wasn't aware that I was running in the high 3:4Xs, like in the East Gate business park in Cork last Saturday, it definitely didn't feel as tough as last weekend. I reach BiB and overtake him near the end of K8. I'm secretly hoping he doesn't see me because if he does and if he tries to race me then the stress of that could prove too much. For the rest of the race I sense his presence behind me and this encourages me not to ease off.
K9 in 3:58.84 - Overall average pace 3:53 [6:14]
A disappointing kilometre. I knew I was tired and I could sense the pace dropping but didn't realise it had dropped so much. The spray from the firehose was a welcome sharp fresh shock to the system. I ran straight through the heart of it and for a second or two I could see nothing but white mist. Fabolous, wish there was one of these at every kilometre! The country roads are gone now and it's fairly uninspiring straight stretches of residential roads skirting the edges of estates. I want this to be over now. I'm still overtaking.
K10 in 3:49.88 - Overall average pace 3:52 [6:14]
Last push now. I don't think the hill at the end is as bad as some people make it out to be, but arriving at the last kilometre it really doesn't help you make any great gains with a final push. The pace is showing 3:52 [6:14] and I'm convinced that provided I don't slow down I should get my PB. Still this last kilometre is dragging. I take further heart from the fact that I'm still picking off some runners, although I can now hear some approaching from behind as well. Where is that last bend? I check the Garmin and see 38:12 showing. Hmm, that's not good is it? I speed up, another runner shouts encouragement as I go past him. Now 38:2X showing, push around the penultimate bend. 38:3X, there's the final bend, further ahead than I'd remembered. 38:4X becomes 38:5X as the finishing line finally comes into view. Too late it's not going to happen. I even ease up over the last 10ms as I see 39:0X on the Garmin.
Final time on Garmin and official chip time is 39:06.
I finish 158th of 2968 finishers (or 6th in a race of 100).
Chat with BiB afterwards, no PBs for either of us today.
I'm not terribly gutted. I'd hoped before this race that I was back to where I was on my first TT before CCM, when I ran 38:55 for a neat 10K on the Garmin. Today I ran 38:43 for a neat 10K, so I'm back where I was. I successfuly ran at the fast end of target pace. And while I was struggling for sure, I still wasn't 100% dying on my feet (maybe only 97%).
If I get through the next weeks injury free and get in some good sessions then I'm confident of PBing in Blessington. Just need to be a bit more clever with my pacing.
Passed 1000 miles for the year as well.
K01 4:02 [6:29]
K02 3:40 [5:55]
K03 3:52 [6:14]
K04 3:54 [6:17]
K05 3:57 [6:21]
K06 3:55 [6:18]
K07 3:46 [6:04]
K08 3:47 [6:06]
K09 3:59 [6:24]
K10 3:50 [6:07]
Total 10.12K in 39:06
An excellently organized race over a fair and interesting course. I hope to run it again next year.
Toward Fingal Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 8 Miles @ whatever feels easy | 8.39M @ 7:53 | 71.60 KG
VO2Max 8x400m @ 5K pace | 14.81K @ 4:46 [8.81M @ 7:40], with average 400 in 1:28.15 @ 3:40 [5:55] | N/A
General Aerobic 10 Miles @ 8:15 to 8:30 | 10.21M @ 8:30 | N/A
Easy 6-8 Miles @ whatever feels easy | 7.63M @ 9:02 | 71.65 KG
Fingal 10K - PB attempt (sub 38:54) | 10.12K in 39:06 | N/A
WTD 43.67M MTD 148.55M YTD 1004.91M0 -
squiredanaher wrote: »Best of luck. You have the miles from the marathon training . Dont know what the course is like but if its fair you,ll have a great chance of beating pb. Lookingbforward to report.
Thanks. You were spot on. The course was fair and I did have a great chance of PBing. Still puts me in a good frame of mind for Blessington.0 -
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Well done yesterday. Good solid run. You looked in good shape as you glided past me
Good to catch up yesterday
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Back in Black wrote: »Well done yesterday. Good solid run. You looked in good shape as you glided past me
Good to catch up yesterday
Thanks. Didn't feel like I was gliding at the time.
Just a thought on your own race - I remember you saying at the start line that you might have a shot at the PB if it felt like it was on. I wonder if this was a little too 'open' a race plan. That same plan implicitly suggests that if it doesn't feel like a PB is on then you don't need to run for one.
I wonder if you had a more concrete race strategy would it help keep focus. For example if you had set yourself a target pace for say the first 4K then another target for the 4K of country roads and then a final target for the last 2K. Would this have kept you more focused throughout the race and given you something concrete to aim? Rather than the more fuzzy goal of 'if the PB is on'.
I'm already thinking about race strategy for Blessington and in my head I'm breaking the race down into sections: the start to the hairpin / the hairpin to the start of the hill / the hill / the downhill afterwards / the last 1500ms.
I'll have mini-goals to try stick to through each of these sections so I'll always have a short-term goal to help keep me disciplined across the full 10K.
Just a thought - maybe I'm reading too much into what you said before the off on Sunday.0 -
Easy 4 Miles
Attention turns immediately towards Blessington. There's only 6 weeks to go. In that time I'd aim to complete at least 6 sessions and try get in some good steady Sunday long runs. I'll also continue to aim for at least 40 miles a week.
Over the next few weeks I plan on running a Parkrun (in London) and getting some hill work done in Italy, I may try fit in some McMillan 10K sessions as well. A mixed bag and I'll play it week by week.
First post Swords run was yesterday at lunchtime. A nice way to split a fairly relentless day of work. Completed my usual lap of the playing fields in the park. Legs were completely fine, no ill effects evident from Sunday's efforts.
M01 9:18
M02 8:51
M03 8:30
M04 8:34
Total 4.06M @ 8:48
Toward Blessington Week 1 of 6: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.06M @ 8:48 | 70.75 KG
Easy 10 Miles @ whatever feels easy | |
General Aerobic 8 Miles @ 8:15 to 8:30 | |
VO2Max 10x400m @ 3K to 5K pace | |
LR 16 Miles @ tbc | |
WTD 4.06M MTD 152.61M YTD 1008.97M0 -
Easy 10 Miles
Another easy run following Sunday's race. Packed the Nimbus for Athlone and left the ST5s in Dublin, I don't plan on going to the track this week.
Stuck to my usual route on a mild cloudy evening. The first 5 miles passed without incident, stride felt good, legs felt good. Then on mile 6 I get some feedback from the left knee again, sharpish twinges, came on without warning. It passes after half a minute or so and then is fine for the rest of the run.
Over the closing miles I switch to grass and run laps of the pitches in AIT while a ladies football match acts as a distraction. Pace increases as the run progresses and I go with it.
M01 8:53
M02 8:19
M03 8:20
M04 7:57
M05 8:14
M06 8:07
M07 7:52
M08 7:33
M09 6:56
M10 7:25
Total 10.26M @ 7:58
Toward Blessington Week 1 of 6: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.06M @ 8:48 | 70.75 KG
Easy 10 Miles @ whatever feels easy | 10.26M @ 7:58 | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | |
VO2Max 10x400m @ 3K to 5K pace | |
LR 16 Miles @ tbc | |
WTD 14.32M MTD 162.87M YTD 1019.23M0 -
General Aerobic (?) 8 Miles
This was supposed to be a general aerobic paced run but ended up being a faster steady paced run. Got out later than planned at around 7pm. Like last Thursday evening I wasn't really super enthusiastic about heading out. Once I did though it wasn't too bad and gradually I noticed the pace picking up. Legs felt better the faster I went and I was enjoying the run so I let them set the pace. Made my west of the Shannon loop a little bigger by running up Connaught Street and along Magazine Road. Stuck to familiar territory for the rest of the run.
Left knee acted up a little during this one with the occasional twinge.
M01 8:32
M02 8:05
M03 8:03
M04 7:32
M05 7:50
M06 7:54
M07 7:39
M08 7:36
Total 8.26 @ 7:54
Toward Blessington Week 1 of 6: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.06M @ 8:48 | 70.75 KG
Easy 10 Miles @ whatever feels easy | 10.26M @ 7:58 | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | 8.26M @ 7:54 | N/A
VO2Max 10x400m @ 3K to 5K pace | |
LR 16 Miles @ tbc | |
WTD 22.58M MTD 171.13M YTD 1027.49M0 -
VO2Max 10x400m @ 3K to 5K pace off 60 seconds recovery
Out Saturday morning at 9:15 and headed for the Playing Fields in the Park. The plan was for 10x400ms @ 3K to 5K pace. Right now I have 5K pace as 3:40 [5:54] to 3:45 [6:02] and I’m going with a 3K pace of 3:35 [5:46] to 3:39 [5:52]. Which means the slowest 400 interval should be 1:30, and the fastest 1:26. I’d do these clockwise along the path. I’d take 60 seconds jog recovery between 400s.
A 4K warm-up and the legs feel ok. Then into the intervals. The first one I try guess the pace and run it just a fraction too slow. Pick up the pace for the next couple and hit them on target. Then I start running too fast, the next 4 are all faster than 3K pace, this despite making an honest effort to ease off a little. I suspect running to the beep on the Garmin may be just a little more forgiving than when running to the line on the track. Also of course it’s harder to judge pace when running up and down inclines in the park.
Intervals 8 and 9 are back inside target range. The toughest 400s are as nearly always those run from the fort down towards Acres, and I’m happy to hear the Garmin beep to end these ones. Otherwise the 400s are tough without being eyes-out tough and the 60 seconds recovery is just about enough. Next time out I’ll tag on 2 more to try 12x400.
Average interval was run in 1:25.95 which is 3:34.88 [5:42] pace, so rounding up I hit these in target range, just.
Cool down back home. All done in 55 minutes, a very time efficient session for a Saturday morning.
Warm-up 4.01K @ 5:23 [2.49M @ 8:40]
Interval 01 in 1:30.43 @ 3:46 [6:04]
Interval 02 in 1:28.07 @ 3:40 [5:54]
Interval 03 in 1:27.31 @ 3:38 [5:51]
Interval 04 in 1:25.41 @ 3:34 [5:44]
Interval 05 in 1:22.71 @ 3:27 [5:33]
Interval 06 in 1:22.61 @ 3:27 [5:32]
Interval 07 in 1:23.51 @ 3:29 [5:36]
Interval 08 in 1:26.06 @ 3:35 [5:46]
Interval 09 in 1:28.40 @ 3:41 [5:56]
Interval 10 in 1:25.01 @ 3:33 [5:42]
Average interval in 1:25.95 @ 3:35 [5:46]
Cool-down 1.80K @ 5:20 [1.12M @ 8:35]
Total 11.69K @ 4:45 [7.26M @ 7:39]
Toward Blessington Week 1 of 6: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.06M @ 8:48 | 70.75 KG
Easy 10 Miles @ whatever feels easy | 10.26M @ 7:58 | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | 8.26M @ 7:54 | N/A
VO2Max 10x400m @ 3K to 5K pace | 11.69K @ 4:45 [7.26M @ 7:39], average interval 1:25.95 @ 3:35 [5:46] | 70.35KG
LR 16 Miles @ tbc | |
WTD 29.84M MTD 178.39M YTD 1034.76M0 -
LSR 20 Miles
So I was out late enough Saturday evening and decided to use the bank holiday tactic of postponing Sunday’s run by 24 hours. I still felt a bit guilty for doing this and so decided I’d tag on an extra 4 miles and do a 20 miler on Monday morning.
Headed out a little before 10am. I was tempted for a moment to run my old DCM 20 mile route which would have brought me over to Sandymount and around town, but instead opted for my default anti-clockwise 3 laps of the Park, entering at Islandbridge Gate and exiting after the third lap at Park Gate.
I also decided I wouldn’t check the Garmin until the run was completed. Did this pretty much on empty (grabbed a handful of cherries and two glasses of water for breakfast) and carried no gels.
On the North Road on lap 1 my left knee started to complain a little, it continued to do so for around a mile but then settled down again. It twinged once or twice going through the S-Bends on lap2. Apart from that the legs behaved fine throughout the run. Tried a minor diversion on lap 2 running down the path that runs just inside the wall as you descend Upper Glen Road, always cusious to see what this was like. Think I prefer to stick to the road though. On lap 1 there was barely a car parked up behind the zoo, by lap 3 instead there was barely a parking spot left free.
I did start feeling a little tired on lap 3, or more accurately over the last 4 miles. Splits would show afterwards though that I ran some of these last miles at 7:3X pace.
I was curious to review splits, I was always running at what I felt was conversational. Overall pace was 8:08. I would have guessed 8:1X. The spilts also showed that the pace was constantly picking up as the run progressed:- Miles 01 to 05 in 43:31 @ 8:42 min/mile
- Miles 06 to 10 in 40:58 @ 8:12 min/mile
- Miles 11 to 15 in 39:36 @ 7:55 min/mile
- Miles 16 to 20 in 38:44 @ 7:45 min/mile
Enjoyed this. Legs felt nicely exercised for the rest of the day, which included walking into, around, and out of town in the afternoon.
I need to get more 20 milers under the belt between now and DCM, where I’ll be pacing 2 friends to sub 4:00. That’s around 9 min miles, so I really need to complete a very slow 20 miler, I won’t be used to running for 4 hours straight.
M01 9:24
M02 8:49
M03 8:34
M04 8:28
M05 8:17
M06 8:17
M07 8:17
M08 8:15
M09 8:18
M10 7:51
M11 7:58
M12 8:01
M13 7:59
M14 7:49
M15 7:49
M16 7:45
M17 7:35
M18 7:52
M19 7:53
M20 7:39
Total 20.08M @ 8:08
Toward Blessington Week 1 of 6: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.06M @ 8:48 | 70.75 KG
Easy 10 Miles @ whatever feels easy | 10.26M @ 7:58 | N/A
General Aerobic 8 Miles @ 8:15 to 8:30 | 8.26M @ 7:54 | N/A
VO2Max 10x400m @ 3K to 5K pace | 11.69K @ 4:45 [7.26M @ 7:39], average interval 1:25.95 @ 3:35 [5:46] | 70.35 KG
LSR 20 Miles | 20.08M @ 8:08 | 69.30 KG
WTD 20.08M MTD 20.08M YTD 1054.84M0 -
looking forward to seeing what you can do in blessington. hopefully if injury free and plenty of hard intervals*, you'll do the biz. keep it up, your dedication is remarkable.
* these will make a man of ya!0 -
watch that knee - running so many miles slower than normal can do strange things to your gait.0
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AuldManKing wrote: »watch that knee - running so many miles slower than normal can do strange things to your gait.
Agreed.
Also, running 20 easy miles (unless running huge miles) I would argue is very counterproductive at this point. I mention this especially as you coming off a marathon in the spring and have a goal 10km race in four weeks. I would limit any future long runs to 2hrs/15miles tops.0
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