2012 4 Races for 4 PBs

outforarun

menoscemo wrote: »

Sorry Boss, I thought you were referring to the recovery run the day after doing intervals. That brings up Ray's point though.

Yeah Ray's point is a good one. Christmas was great - no work, lots of relations looking to look after the little one, and a big park across the road. If life was like that everyweek then I'd be back to a five day running week. Midweek I'd do an easy run, a speed run, a recovery run. Weekends I'd do a long run and another recovery run. No runs would start before 10am.

Instead I have do all the hard-work at the weekend. Like I mentioned to Ray: I'm used to following Higdon plans so I'm used to weekends of fast saturdays and slow sundays. Also the last two marathons I've had 3 midweek runs, this time off my own plan it's just 2 midweek runs, so I have a little extra recovery time. I also thing I'm heading into this schedule off a better base than for the last two marathons.

outforarun

Open my account for 2012 this morning with 5 recovery pace miles around my usual loop. Trying out my new recovery pace range of 8:45 to 9:15 minute miles. All seems in order. Tomorrow I'll do my usual Sunday morning 10 miler and then next week training proper begins, running through the rest of winter through the spring and into summer and Cork.

I've reattached my training plan, with week 21 corrected.

M01 9:14
M02 8:51
M03 8:52
M04 8:52
M05 8:58

Total 5.10 @ 8:57

outforarun

might be injured

Not happy. I went out this morning for my standard Sunday morning 10 miler. First run in the Park for the year. The run was mostly unremarkable. Started slowly then picked up the pace and finished full distance within target pace range. Quite a few other runners out this morning. I had a few tweaks in my right ankle on the way up Chesterfield and a few more after the Chapelizod gate. I don't think I've ever had tweaks in my ankles before. I also felt a tweak or two in my left knee.

I finish the run do my stretches. All is fine. Then later I'm walking in town and the left knee tweak comes back. At first it's pretty minor, but it gradually gets sorer until eventually I've a slight limp. Still sore this evening.

I'll monitor it over the next day or two. Fingers crossed it's a 24 hour thing. I had planned on starting marathon training on Tuesday morning. I may postpone until Wednesday morning (not ideal I have a work night out on Tuesday). If I have to I may have to re-jig the plan across 20 weeks rather than 21.

I suppose it's better to pick up an injury on week 1 rather than on the last week.

M01 9:03
M02 8:28
M03 8:25
M04 8:22
M05 8:39
M06 8:34
M07 8:17
M08 8:29
M09 8:27
M10 8:35

Total 10.17 @ 8:32

outforarun

Just checked; 548 miles on my current runners. Might be time for a new pair.

outforarun

Monday my left knee was still sore. Hurt whenever I was walking downhill or down stairs. Decided Monday that I wasn't going to rush this. Decide it'll be a 20 week schedule instead of a 21 week schedule.

Yesterday knee was better.

Today it feels ok again.

Work out a new schedule and I'm actually happier with it, especially the overall structure. A build-up period of 12 weeks, followed by 5 weeks containing peak training, then a 3 week taper.

I'm fed-up of drafting plans though, I want to be following one.

I'll do some light running at the weekend to loosen the legs a bit. I'll probably throw on the knee support for the first few runs. Cannot wait for next week's running to get underway.

outforarun

Just back from 5.13 miles at 8:44 pace. Wore knee support on left knee. Ran a little faster than I had intended but kept it feeling easy. Felt some twinges on mile 3 in knee and hip. Apart from that I felt ok. Course the test will come later in the day when the knee is most likely to protest. Chilly enough this morning, there were even one or two little patches of ice. Will be shoe shopping this weekend.

outforarun

Knee held out fine for the rest of Saturday.

Sunday went for my usual 10 miler. I arranged to run most of this with a mate from work. Both of us happy to keep a very relaxed pace going. I had one moment of pain from left knee. Happened as we left the 15 acres heading down the hill by the hospital. Ouch, wince, ouch, wince, tender steps. Lasted 20 meters or so. And that was that, no more protest from the knee. I expected it to act up around town later in the day but it never did. Fingers crossed it doesn't flare up again.

Never managed to get shoes over weekend, trip to Elvery's at lunch tomorrow I think.

So that's it, preamble for 2012 is over. Next run is run 1 of 79 planned sessions for Cork 2012. I really don't know what end-result to expect working of 4 runs a week, but if avoid injury, illness (and ice, still only January) and hit all my sessions on target and taper well I think I'll be fairly confident and hopefully feeling fresh come race day.

M01 8:40
M02 9:08
M03 8:56
M04 9:01
M05 8:55
M06 9:10
M07 9:00
M08 8:59
M09 8:50
M10 8:20

Total 10.18 @ 8:53

outforarun

Retired my runners today after 563.38 miles.
Shiny new pair of Asics Nimbus 13 ready to lace up early in the morning. Planned 20 weeks starts tomorrow.

outforarun

Alarm at 5:30. Snooze to 5:45. Running at 6:01.
Training for Cork 2012 gets underway with my earliest run ever.

I was expecting cold at that hour instead it was pleasantly mild. I was wearing long sleeve hi-vis top and was sweating after less than two miles. This was the first run for new Asics Nimbus 13. Running they felt fine. Walking they don't feel to have the same level of cushion I normally associate with new runners. Feel a bit closer to the ground. Maybe it's just my imagination.

Focus of attention was on my left knee and it behaved at 99%. Every so often I could detect a tiny little protest there.

First mile I warmed up with a relaxed 9:07, then the remainder of the run was just inside recovery pace. Didn't see any other runners out this morning.

M01 9:07
M02 8:49
M03 8:45
M04 8:46
M05 8:48

Total 5:12M @ 8:52

Week 1 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:52
Steady 6M @ 8:15 to max 8:00||
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
01 / 01 / 00 / 78 |5.12 / 5.12 / 5.12

irfrm

Best of luck with training plan, good start is half the battle but when I see there 78 sessions left it show's what a challenge it is.

Very professional with those tables:)

ManFromAtlantis

yea best of luck. sorry if yoube posted it before but have you any expectations/hopes target time for cork even at this stage or is it just go as it feels? good consistent training.

outforarun

irfrm wrote: »

Best of luck with training plan, good start is half the battle but when I see there 78 sessions left it show's what a challenge it is.

Very professional with those tables:)

Thanks irfrm. Decided to add the session count table as an extra incentive not to skip sessions. Was checking out your log; we've similar enough times. Will follow with interest.

outforarun

ManFromAtlantis wrote: »

yea best of luck. sorry if yoube posted it before but have you any expectations/hopes target time for cork even at this stage or is it just go as it feels? good consistent training.

3:29:59

It's my second attempt to try go sub 3:30. Was on track until mile 22 last year then died a death and shuffled home in 3:41.

outforarun

The trick with these early morning runs is getting to bed early. Or more precisely in my case getting to sofa early. I sleep on the sofa on the nights before my early runs. The 5:30 alarm is just for me. Anyhow got to sleep early and didn't struggle to get up. Was running at 5:58, another record for me.

Still mild out this morning. Damp as well. Started out a little too fast. Eased off the pace gradually. Happy to report that my left knee behaved perfectly this morning. Instead it was the turn of both heels to complain, they both felt stiff for first 2 miles or so. Pace felt fine, and on the downhill parts of my loop it was creeping under 8:00 and I needed to keep correcting it. Six miles done, legs stretched and it's not yet 7:00. Rest now till Saturday.

M01 7:58
M02 8:14
M03 8:06
M04 8:07
M05 8:14
M06 8:16

Total 6:03M @ 8:10

Week 1 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:52
Steady 6M @ 8:15 to max 8:00|6.03|8:10
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
02 / 02 / 00 / 77 |11.15 / 11.15 / 11.15

RayCun

outforarun wrote: »

I sleep on the sofa on the nights before my early runs.

:eek::eek::eek:

outforarun

RayCun wrote: »

:eek::eek::eek:

Sofa, no? It's comfy.

outforarun

Wasn't sure how today's run would go. The last time I ran at sub 7:30 pace was almost a month ago. I'd be happy with a 7:30 average. Felt ok on my warm-up.

I run my usual 6 mile loop. Mile 1 is all uphill. I start faster than I need to but feel fresh and don't try too hard to drop the pace. Mile 1 logs at 7:20. I get some respite from the Chesterfield ascent when I loop down near Papal Cross. Doesn't last long and I'm back onto Chesterfield again. There's a strong crosswind most of the way up. Mile 2 is 7:16. I'm happy to finally turn onto Ordnance Road. Mile 3, 7:23. Recover over mile 4, the easiest and fastest mile of the session at 7:12. Run doesn't feel easy but certainly not as hard as I'd expected. Complete mile 5 round the S-bends in 7:19. I'm not deliberately aiming for sub 7:20 pace but I seem to have settled there. I didn't struggle up Wellington Road and log mile 6 at 7:15.

I'm happy with today's run because it confirms my choice of 7:30 as minimum tempo pace. I'm also happy because my left knee didn't complain at all. I did have some slight twinges in my right ankle, hopefully it's nothing serious.

Warm-up 1.27M @ 9:15

M01 7:20
M02 7:16
M03 7:23
M04 7:12
M05 7:19
M06 7:15

Total 6:00M @ 7:18

Warm-down 1.18 @ 9:05

http://connect.garmin.com/activity/143472095

Week 1 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:52
Steady 6M @ 8:15 to max 8:00|6.03|8:10
Tempo 6M @ 7:30 to max 7:00|6:00|7:18
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
03 / 03 / 00 / 76 |19.61 / 19.61 / 19.61

outforarun

A rare afternoon run today. Couldn't wander too far from home either so instead of my usual 10 miler through Phoenix I did 6 loops of the block. A bit repetitive (I passed one person three times at a bus-stop) and not so easy to find a steady pace as the loop is mostly either ascending or descending. I started out too fast. Then the rest of the run was mostly an exercise in slowing down. I felt good for the entire run. Knees and ankles were grand.

That's one week down. So far so good. And I'm liking the new nimbus.

M01 8:31
M02 8:50
M03 8:42
M04 8:51
M05 8:54
M06 8:42
M07 8:59
M08 8:48
M09 8:54
M10 8:55

Total 10:06M @ 8:49

Week 1 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:52
Steady 6M @ 8:15 to max 8:00|6.03|8:10
Tempo 6M @ 7:30 to max 7:00|6:00|7:18
LSR 10M @ 9:00 to max 8:45|10.06|8:49


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
04 / 04 / 00 / 75 |29.68 / 29.68 / 29.68

outforarun

Legs were heavy and tired this morning. Once again the Garmin skews the first mile of my loop. This happens frequently but not always and only on this route. Took it very easy for the first mile logging a 9:51 although I'm not sure I can trust the Garmin on this one. The last time I ran a mile this slow was after hitting the wall in Cork last summer. Pick it up a bit over the remainder of the run.

Intervals at the end of this week. My first time trying them over 800ms. My original plan has interval pace 7:00 to 6:45. I'm going to widen that bracket making it 7:00 to 6:30. Looking forward to these already.


M01 9:51
M02 8:49
M03 8:55
M04 8:51
M05 8:47

Total 5:08M @ 9:03

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.08|9:03
Steady 6M @ 8:15 to max 8:00||
Intervals 4x800 @ 7:00 to max 6:30||
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
05 / 05 / 00 / 74 | 5.08 / 34.75 / 34.75

outforarun

Had left my runners and hi-vis jacket unsheltered out on the balcony yesterday. Getting into my runners was like stepping onto two cold wet sponges. I risked running without hi-vis and wore two t-shirts just to keep me feeling some-way snug.

Start running just gone 6am. The pace feels fine right from the start. No aches or tweaks. One advantage of running at this hour is that I can run on some brand new bus-lane tarmac (against traffic) for a good portion of my loop. It feels so much better than the pavement.

I ease off a little near the end of the run. Showers are rarely as good as after an early morning run in the dark and damp.

M01 8:06
M02 8:01
M03 8:08
M04 8:05
M05 8:11
M06 8:22

Total 6:05M @ 8:10

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.08|9:03
Steady 6M @ 8:15 to max 8:00|6.05|8:10
Intervals 4x800 @ 7:00 to max 6:30||
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
06 / 06 / 00 / 73 | 11.12 / 40.80 / 40.80

Killerz

Best of luck with your goals for 2012. I think treating the buildup/ training for races as projects, with numbered weeks/ sessions, as you are doing is a nice way of doing it and creating a focus.

outforarun

Killerz wrote: »

Best of luck with your goals for 2012. I think treating the buildup/ training for races as projects, with numbered weeks/ sessions, as you are doing is a nice way of doing it and creating a focus.

Thanks. Yeah I find I work best off a well defined plan. Keeps me disciplined. Time will tell if the plan has been devised well or not. It's a gamble running off 4 days a week, I'm hoping that the fact the plan is spread over 20 weeks and that I'm starting off a fairly decent base will compensate for the lowish weekly mileage. Fingers crossed.

outforarun

Had been looking forward to this one. Wasn't too impressed to see white roofs when I look out the window in the morning. Gloves on. Warm-up across to the playing fields in Phoenix. Heavy white frost. The paths on the way over had some icy spots, I don't think I ever came close to slipping but I wasn't able to relax properly.

Switch the Garmin to kms and set auto-lap to 800ms. Ok so the idea is to run 800ms at no slower than 8:30 mile pace (5:17 km pace) then run 800ms at between 7:00 and 6:30 mile pace (4:21 to 4:02 km pace). Repeat 4 times. I've never run a 800m interval before.

I don't want to risk slipping on the path so I start on the grass. Misjudge the pace of the first 'recovery' 800 running it at 7:48. Then first interval logs at 3:15. Felt ok. I realise quickly that these are quite different to 400m intervals, I think you got to pace them better. Start too quick on a 400m interval and it's not the end of the world, it'll be over shortly. Start too quick on an 800m interval and you're stuck with it for a while. Ground is muddy in places. Interval number two is slower at 3:23. I'm pretty tired already. I reckon the grass and mud is sapping more energy than I'd like. Sun's been up a bit and the path doesn't look so white anymore so I leave the grass for the last two intervals. It definitely makes a difference. Feel I've got some zip back. My favourite thing about any interval session is that moment when you power past other runners, love that feeling. I have one of those moments on interval 3. Post another 3:15. My recovery 800s are proving easy to keep under 8:30 pace. Final 800 is the fastest, push over the last 100ms or so and post a 3:13. Stop to catch my breath, gulp some water. Then run 2 miles warm-down back home. Really enjoyed that.

Warm-up 2.42M @ 8:55

Recovery / Interval
3:52 (7:48) / 3:15 (6:34)
4:08 (8:20) / 3:23 (6:50)
4:03 (8:11) / 3:15 (6:33)
4:09 (8:23) / 3:13 (6:29)
Averages
4:03 (8:09) / 3:17 (6:35)

Warm-down 2.07M @ 9:01

http://connect.garmin.com/activity/145315548

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.08|9:03
Steady 6M @ 8:15 to max 8:00|6.05|8:10
Intervals 4x800 @ 7:00 to max 6:30|4x800 (3.98M)|6:35 (rec 8:09)
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
07 / 07 / 00 / 72 | 19.59 / 49.27 / 49.27

outforarun

Out into the rain a little later than usual this morning. Felt right from mile one that I was running on tired legs. Splash my way over to Phoenix and head up Chesterfield. First mile is an easy 9:03. On the way up Chesterfield left knee starts to protest, not a lot but all the same a little cause for concern. It improves from when I turn onto Ordnance.

So on mile 6 I'm the only runner that I can see round the playing fields. A herd of deer have set up camp pretty much smack bang by the running track ahead of me. Some of the younger (smaller) ones with antlers are pretty active dashing back and forth. I don't have enough courage to run right through the herd so I take a diversion away from the playing fields and kinda make up the rest of the route as I go. leave the park early and head over Inchicore direction. Rain is getting heavier. It's been a while since I've gone over 10 miles. I think the last time was last October. I don't struggle as such but I'm glad to bring this run to an end. Left knee starting to protest again a little at the start of mile 12. Felt a bit of a chore this run. Soaked.

During the afternoon I feel the run, not so much in the legs, more so in the hips or groin area. Happy to have two rest days now.

M01 9:03
M02 8:42
M03 8:42
M04 8:46
M05 8:45
M06 9:03
M07 8:51
M08 8:51
M09 8:35
M10 8:51
M11 8:46
M12 8:51

Total 12.15M @ 8:50

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.08|9:03
Steady 6M @ 8:15 to max 8:00|6.05|8:10
Intervals 4x800 @ 7:00 to max 6:30|4x800 (3.98M)|6:35 (rec 8:09)
LSR 12M @ 9:00 to max 8:45|12.15|8:50


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
08 / 08 / 00 / 71 | 31.74 / 61.41 / 61.41

outforarun

Difficult to get up this morning, didn't get to bed as soon as I'd have hoped last night. Have to go straight to bed after posting this entry. Week 3 is a step-back week. My build up period is over 12 weeks, 2 steps forward and one back, four sets like this.

Feel a bit stiff and heavy on today's run, heels in particular. I see another runner out this morning, first time since I started these early sessions. Nice slow first mile to start the week, then just day-dream my way round the remaining miles. Knees seem to be fine now. Attention shifts to heels, left heel in particular.

M01 9:18
M02 8:53
M03 8:55
M04 9:01
M05 8:54

Total 5.15M @ 9:01

Week 3 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|9:01
Steady 5M @ 8:15 to max 8:00||
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
09 / 09 / 00 / 70 |5.15 / 5.15 / 66.56

outforarun

Got just about enough sleep last night. It looked colder out that it actually was. Got wrapped up and headed out. Just 5 steady miles on this step back week. Legs feel better today than they did yesterday. In a way it's easier to run at steady pace rather than recovery pace on these cold morning runs, you warm up more quickly and you spend less time outside. Dipped into PMP for two miles, not intentionally.

I've tomorrow off work and I won't be able to run on Saturday so I'll get my fast run in after the creche drop in the morning.

M01 8:17
M02 7:57
M03 7:56 (100 miles for the year)
M04 8:06
M05 8:15

Total 5.06M @ 8:07

Week 3 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|9:01
Steady 5M @ 8:15 to max 8:00|5.06|8:07
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
10 / 10 / 00 / 69 |10.21 / 10.21 / 71.62

outforarun

Haven’t had enough time and access to internet until now to update the weekend’s running.

Had Friday off work. Lovely sunny morning and not too cold. Ran a warm-up over to Phoenix to the start of my usual 6-mile circuit. Start as always by heading up Chesterfield. Find that for the first half-mile I’m fixed on 7:09/7:10 pace. Tell myself that I can back off a little and that it might be wise to. Mile 1 logs at 7:12 pace. I’m not sure if it’s wise to stay at this pace but the effort feels about right and as always I’m aware that the second half of the circuit is easier than the first half so I figure it should get easier. Mile 2 is 7:15. Mile 3 turns out to be the fastest mile of the circuit at 7:09 pace.

I’m heading down Ordnance now and I’m kind of waiting for things to start to feel easier. They don’t, well not by much anyway. I put this down to it being my third consecutive day running and to the fact that I probably ran the three ‘out’ miles a bit too fast. Mile 4 is 7:19. Mile 5 is tough and I’m not too surprised to see the pace read 7:36. I push toward the end of mile 5 and get the pace down to target pace of 7:30. I carry the increased effort into mile 6 and down Military Road. Last push up Wellington Road to log mile 6 at 7:15.

Good workout. Average pace 7:17, one second a mile faster than last time out. Warm-down back home.

Warm-up 1.26M @ 8:56

M01 7:12
M02 7:15
M03 7:09
M04 7:19
M05 7:30
M06 7:15

Total 6M @ 7:17

http://connect.garmin.com/activity/147512629

Warm-down 1.17 @ 9:09

Week 3 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|9:01
Steady 5M @ 8:15 to max 8:00|5.06|8:07
Tempo 6M @ 7:30 to max 7:00|6.00|7:17
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
11 / 11 / 00 / 68 |18.64 / 18.64 / 80.06

outforarun

Stayed with friends in Ennis this weekend and was recommended the Lees Fields Sports Complex as a place to run. It was a good recommendation.

Set out just before 9:00am under sad grey clouds. Hint of drizzle and barely a soul about. Ran the two miles from friend’s place over to the sports fields. There’s a path that disappears into the woods there and I follow this. Kind of glad to spot at least one person out walking her dog. Path undulates up and down and is quite twisty in parts so it’s hard to settle on a steady pace. Enjoying the run though, it’s nice to run somewhere new. The path loops back on itself and brings me back to the sports fields. A mile and a bit the loop I’ve taken.

Then, it’s too tempting to resist, there’s a very smart looking and empty 400m running track, the gate is open. In I go. Stick to the outer lane and just do two laps, my first time ever on a running track. It feels surprisingly soft underfoot. I like it. May have been coincidence, or it may have been the long curves but my left knee starts to protest. I decide not to take any chances and leave the track. Do two more laps around the wooded path before heading back toward Ennis proper. Left knee continued to protest for a couple of miles after the running track. I think I’ll throw the knee support back on as I head into heavier work on week 4.

First three-week mini-block completed. So far so good, all sessions completed in target pace.

M01 8:32
M02 8:55
M03 8:53
M04 8:42
M05 8:45
M06 9:06
M07 8:46
M08 8:48
M09 8:44
M10 8:46

Total 10.45M @ 8:48

http://connect.garmin.com/activity/147512594

Week 3 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|9:01
Steady 5M @ 8:15 to max 8:00|5.06|8:07
Tempo 6M @ 7:30 to max 7:00|6.00|7:17
LSR 10M @ 9:00 to max 8:45|10.45|8:48


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
12 / 12 / 00 / 67 |29.09 / 29.09 / 90.50

outforarun

Week 4 started at 6:01 this morning. Once again I could have done with an extra hour's sleep. Once again the Garmin skews the first mile a bit. Once again it's my left heel that seems most unhappy to be running. I think I'll google for some heel exercises. Run is unremarkable, found it easy enough to hold a constant pace and just thought a lot about the rest of this week's run. Can't say I'm thrilled to be running 7 miles tomorrow morning. Hope the 12 miler on Sunday goes well, i.e. no twinges or protests and hope to finish feeling I could easily tag on another 3 or 4 mile.

M01 8:57
M02 8:57
M03 8:56
M04 8:52
M05 8:56

Total 5.15M @ 8:57

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|8:57
Steady 7M @ 8:15 to max 8:00||
Tempo 7M @ 7:30 to max 7:00||
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
13 / 13 / 00 / 66 |5.15 / 34.24 / 95.65

outforarun

These early midweek runs are tougher to tackle mentally than they are physically. Apart from the first two miles with a stiff left heel protesting, the legs were good for this run, best they felt for a while. But mentally I was working various countdowns to convince myself the finishing line was close. not because the legs were tired, more because I can't shake the idea that 7 miles starting at 5:59am is a heavy ask. I just wanted to get to the shower and enjoy the satisfaction of completing the run. Maybe when the mornings get lighter it'll be easier.

Pace felt comfortable. Knees felt good, I haven't put on knee support. Surprisingly mild this morning, no need for gloves. Feel like the real training is starting now.

M01 8:10
M02 8:05
M03 8:00
M04 8:05
M05 8:15 (100 miles marathon training)
M06 8:05
M07 8:17

Total 7.04M @ 8:08

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|8:57
Steady 7M @ 8:15 to max 8:00|7.04|8:08
Tempo 7M @ 7:30 to max 7:00||
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
14 / 14 / 00 / 65 |12.19 / 41.28 / 102.69

outforarun

Legs felt heavy on my warm-up to Phoenix. Told myself that usually my best tempos follow unpromising warm-ups. Seven miles on the menu, first time in training I’ve tried to run this distance at sub 7:30 pace so a little bit apprehensive. Plan is to take mile splits as if I was aiming for 7:30 pace. Tell myself to try settle around 7:2X pace and not to push too hard over the first miles.

Start up Chesterfield and pretty much everytime I look at the Garmin it reads 7:24. First mile beeps at 7:22. Ok that’s 8” up and I feel ok. I turn down the bicycle path before the Papal Cross and head for the playing fields to do one clockwise lap. This is an easier circuit in some ways than my 6 mile loop, the first half of the playing fields is downhill and I get time to recover fully from the first Chesterfield stretch. Mile 2 as turn up from the Fort is 7:13. Now 25” up and still feeling good. Toughest part of the circuit begins now; the uphill half of the playing fields and back onto the Chesterfield ascent. I just knuckle down and remind myself that 7:2X pace is fine, don’t kill yourself. Mile 3 is 7:23, 32” up. Mile 4 is just before the turn for Ordnance Road and it logs at 7:18, 45” up, faster than I expected. Ok I should do well here, the rest of the run is mainly downhill and I’ve 45” in the bank and I don’t feel too bad.

Mile 5 allows me to recover from the Chesterfield section and I log a 7:17 to go 58” seconds up. I realise that at the outset I was telling myself to try stick at 7:2X pace but effort wise I feel fine tipping along a little bit faster. Mile 6 is fun, it’s all downhill before ending with the short ascent up from the Chapelizod Gate. I’m travelling happily at 6:4X and 6:5X pace on the descent. Overtake some other runners. Then the hill finish gives me a 6:59 mile. 89” up. Last mile is mentally easy knowing I half a minute and a half banked. Last bit of ascent round the S-bends before descending down Military Road. Garmin beeps at the intersection with Kyber and I hit stop. Never thought to continue up Wellington to complete the loop, annoyed about that because it means the run has a net descent of 7ms. Mile 7 was 7:04, giving me a 7:14 average: 105” up on 7:30 pace. I reckon if I had completed the loop the average pace would have been 7:16 or 7:17.

I’m happy with this run and I like the route.

Warm-up 1.28M @ 9:14

M01 7:22 (+15m)
M02 7:13 (-13m)
M03 7:23 (+8m)
M04 7:18 (+13m)
M05 7:17 (-14m)
M06 6:59 (-13m)
M07 7:04 (-5m)

http://connect.garmin.com/activity/149174010

Warm-down 1.52M @ 9:27

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|8:57
Steady 7M @ 8:15 to max 8:00|7.04|8:08
Tempo 7M @ 7:30 to max 7:00|7.00|7:14
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
15 / 15 / 00 / 64 |21.99 / 51.08 / 112.49

outforarun

Hips and groin protest for the first 400ms or so this morning. Post session today they are also the unhappiest part of me. 12 miles to complete. I’m finding the longer runs a bit tougher this year than I did last year. I’m never in any doubt that I’ll complete them but legs don’t feel as fresh at the end of the longer runs as I’d like them to be. Might be that I’m running them after faster Saturdays than last year?

Takes me until the 4th mile today before I start hitting target pace. Was travelling a little too fast over the first three miles. First protests come from left knee around mile 6 or so. More or less at the same point as last week down in Ennis. Glad I decided to wear knee-pad today. Two laps of the playing fields are part of today’s run. Have to pause along with other runners and cars and walkers, to let a herd of deer cross the road. Left knee stops protesting after a couple of miles (just like last week) but left shin takes over. Nothing sore but sensation is like muscle at front of shin is being pulled. Haven’t had that sensation before. Passes after another mile or two.

I finish the 12 miles happy with how I feel insofar as I know I could have kept the pace up for another few miles. Not so happy with the twinges and niggles from left leg. I have two days off now but I think I’ll spend some time completing some stretches. It’s probably something I should do anyway on days off.

Spent a fair bit of this run thinking about Ballycotton. The training plan calls for an 8 mile tempo on that day so I’ll run the first 8 miles of Ballycotton with that in mind, and try aim for 7:2X pace. Then I’ll see what happens over the final two miles. I’d love to dip under 75 minutes and set one of my 4 PBs nice and early in the year.

M01 8:44
M02 8:39
M03 8:42
M04 8:46
M05 8:46
M06 8:53
M07 8:51
M08 8:48
M09 8:41
M10 8:49
M11 8:53
M12 8:42

Total 12.09M @ 8:47

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|8:57
Steady 7M @ 8:15 to max 8:00|7.04|8:08
Tempo 7M @ 7:30 to max 7:00|7.00|7:14
LSR 12M @ 9:00 to max 8:45|12.09|8:47


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
16 / 16 / 00 / 63 |34.08 / 63.17 / 124.58

outforarun

Week 5 got underway this morning. Felt good for the 5 miles. Took the pace really handy and just coasted along. Wore knee support on left knee just as a precaution. Mild out again makes things much easier. Need to finish this entry in a hurry and make sure I get enough rest before the morning's 7 miles.

M01 9:04
M02 9:00
M03 8:55
M04 8:59
M05 8:50

Total 5:14M @ 8:59

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.14|8:59
Steady 7M @ 8:15 to max 8:00||
Intervals 4x800 @ 7:00 to max 6:30||
LSR 14M: 10M @ 9:00 to max 8:45 + 4M at PMP 8:00 to max 7:50||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
17 / 17 / 00 / 62 | 5.14 / 68.31 / 129.72

outforarun

Stomach didn't feel the best last night before going to sleep. Was up around 3am (nappy-change) and stomach still didn't feel great. Decided to postpone this morning's run until tomorrow. Feeling better now.

belcarra

outforarun wrote: »

Was up around 3am (nappy-change) and stomach still didn't feel great.

Wow, you must have been feeling really dodgy alright!:D

outforarun

belcarra wrote: »

Wow, you must have been feeling really dodgy alright!:D

yeah, then a spoon of Calpol put me right.

outforarun

Rarely have I been so glad to finish a run.

I'd postponed this session by 24 hours cause my stomach had been unhappy with something I'd eaten. I felt better last night and this morning but I obviously wasn't 100% right and was burping quite a bit. Nonetheless I get the gear on and head out just gone 6 this morning. Mild out, short sleeve hi-vis. After mile 1 I realise the burps are heading south :eek:

7 miles is 4 loops of the block plus a little bit out and back. On lap 2 it's my bowels that are protesting the most! Suddenly belcarra's nappy jokes from yesterday don't seem so funny any more! Ok one lap at a time. If things got too uncomfortable I'd abandon the session at the end of a lap. I risked a third lap, near the end of which some major bowel control was called for. I braved the 4th lap and finished the full session distance. A fifth lap would have been impossible.

No post session stretching this morning.

Didn't focus on legs at all during the session, but I reckon they were ok. They felt fine for rest of day. I feel better now, fingers crossed I'll be back on track tomorrow.

M01 8:13
M02 8:13
M03 8:02
M04 8:02
M05 8:10
M06 8:09
M07 8:17

Total 7:05M @ 8:10

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.14|8:59
Steady 7M @ 8:15 to max 8:00|7.05|8:10
Intervals 4x800 @ 7:00 to max 6:30||
LSR 14M: 10M @ 9:00 to max 8:45 + 4M at PMP 8:00 to max 7:50||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
18 / 18 / 00 / 61 | 12.19 / 75.36 / 136.77

outforarun

Felt back to normal today.

Warm-up over to Phoenix. Runners arriving for what I think was a Garda cross-country. I arrive at the playing fields. Switch the Garmin to metric and 800m laps. Sun comes out just as session begins.

First interval 3:13 just a little bit faster than planned.
Second interval is mostly downhill and I power along nicely logging a 3:12.
Third interval is the toughest and it's mostly uphill, 3:16.
I push a bit on the final interval, deciding not to look to much at the Garmin, 3:09, fastest of the day.

For sure the lungs are working on the final interval. I reckon though I could have run these faster (not by a lot) and maybe slowed the recovery 800s a bit. I think 6:30 to 7:00 pace as target range is a little soft. 6:00 to 6:30 would probably be a more honest session over 4x800. However the next interval session I do will be adding an extra 800ms so I'll keep the paces as they are.

Picked up two gels in Runways this afternoon. Going to try one for tomorrow's LSR. At the moment I'm thinking that in Cork I'd try a 3-gel strategy: maybe 8 miles, 16 miles and 24 miles (although maybe mile 24 is too late, 7, 14 and 21 might be better?). I'll try one after 8 miles tomorrow.

Warm-up 2.41M @ 9:00

Recovery / Interval
3:54 (7:53) / 3:13 (6:29)
4:06 (8:16) / 3:12 (6:27)
4:05 (8:14) / 3:16 (6:36)
3:54 (7:52) / 3:09 (6:21)
Averages
4:00 (8:04) / 3:17 (6:28)

Warm-down 1.99M @ 8:58

http://connect.garmin.com/activity/150562392

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.14|8:59
Steady 7M @ 8:15 to max 8:00|7.05|8:10
Intervals 4x800 @ 7:00 to max 6:30|4x800 (3.98M)|6:28 with 8:04 rec
LSR 14M: 10M @ 9:00 to max 8:45 + 4M at PMP 8:00 to max 7:50||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
19 / 19 / 00 / 60 | 20.57 / 83.74 / 145.15

outforarun

A Great to be a Runner Run

It was pretty chilly setting out this morning just before 9, but with a long sleeve top over my t-shirt and gloves on, after 3 or 4 miles with the sun warm on my face I couldn't have been cosier. I headed up the zoo side of the Park for a change. I should run up this direction more often. I've settled into my target pace and legs feel really good. I head up to the Castleknock Gate, out one pedestrian gate and in the other. Then face into the sun and tip down Chesterfield before turning right onto Ordnance. I don't have to think about my legs at all, they know exactly what to do and I can just enjoy the early spring sunshine in the park.

Deer enjoying the sunshine off Ordnance. Head down Upper Glen Road to Chapelizod Gate then up and around the s-bends (more deer). I hit 7 miles as I go down Military Road. Decided I'd try a gel here (7, 14, 21 gel strategy makes much more sense than an 8, 16, 24 strategy). First ever gel. I need to practise taking these, fair bit of fumbling and glove removal, eventually manage to open it and consume with water. Tasty.

Up Wellington and then swing right and up Chesterfield. The ascent feels fine, surely the gel can't have kicked in already. I'm aware that soon enough I'll have 10 miles completed and the PMP 4 miles will start. Haven't a clue what to expect. Run up to the Phoenix and turn left and down to the playing fields.
Big herd of deer crossing Acres Road. Some sight on a sunny morning like this.

Around the playing fields and the Garmin beeps for 10 miles. Ok push up a gear. Feels fine . Legs respond perfectly. I check watch and see 7:2X pace, oops slow down. I'd expected these last 4 miles to be tough. To be honest the tough part was trying not to run too fast. Decided that it was ok to aim for 7:45 to 8:00 rather than 7:50 to 8:00 because 7:4X pace has where I seemed to be settling comfortably. I did have that strange muscle sensation in my left shin for about a mile and a half, but it's not sore and passes.

I complete a lap and a half around the playing fields before heading back by Wellington Road and out of the Park and home. Complete 14.31 miles and I felt I could have kept PMP pace up for some further miles.

So my first LSR with PMP miles. My first gel. My first run over half-marathon distance of the year. All a success. Really pleased with how this run went especially as it's still only February.

Best run of the year so far.

M01 8:45
M02 8:35
M03 8:48
M04 8:48
M05 8:52
M06 8:45
M07 8:53
M08 8:55
M09 8:42
M10 8:46
M11 7:47
M12 7:49
M13 7:42
M14 7:53

Total 14.31M @ 8:30 [10M @ 8:47 + 4.31M @ 7:48]

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.14|8:59
Steady 7M @ 8:15 to max 8:00|7.05|8:10
Intervals 4x800 @ 7:00 to max 6:30|4x800 (3.98M)|6:28 with 8:04 rec
LSR 14M: 10M @ 9:00 to max 8:45 + 4M at PMP 8:00 to max 7:45|14.31|10M @ 8:47,+ 4M @ 7:48


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
20 / 20 / 00 / 59 | 34.88 / 98.06 / 159.47

outforarun

My second step-back week of this program began yesterday morning. I made the most of the opportunity to run slow and ran 4 miles at slower than 9:00 pace. Legs felt a bit tired. Garmin once again skews the first mile a bit; this also only happens when I run my loop anti-clockwise. maybe I should just stand about for a minute or two before starting to run?

My 5 mile route is three laps of the block and at the end of the final lap the first hints of daylight are appearing on the horizon. Another week or two and I'll be running into daylight in the mornings.

M01 8:58
M02 9:09
M03 9:04
M04 9:08
M05 9:07

Total 5.19M @ 9:06

Week 6 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.19|9:06
Steady 5M @ 8:15 to max 8:00||
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
21 / 21 / 00 / 58 |5.19 / 103.25 / 164.66

outforarun

Didnt get enough sleep last night and toyed for a minute or two with the idea of postponing for 24 hours. Bit the bullet instead and got into the gear and out. It's a tough compromise between loving running and hating the time I sometimes have to run at.

Felt a bit sluggish on this one, I guess the lack of sleep contributed to that. I also felt some stiffness in my heels again, hadn't been there over the last few runs. Funny how 8:09 pace can feel like a bit of a chore this morning, and yet PMP pace felt easy with 10 miles already in my legs on Sunday.

Ballycotton number came in the post today. Over 3000 runners, that's a fine field. Starting to look forward to this one now.

M01 8:04
M02 8:11
M03 8:00
M04 8:13
M05 8:10 (200 miles for the year)

Total 5.07M @ 8:09

Week 6 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.19|9:06
Steady 5M @ 8:15 to max 8:00|5.07|8:09
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
22 / 22 / 00 / 57 |10.27 / 108.32 / 169.73

outforarun

Despite not having to run very early this morning and despite the sunshine I wasn't really feeling the love on this one. I think though I might have a hint of a cold. Warm-up across to the starting point of my usual 6 mile circuit. Off I go, say to myself to hold 7:2X pace but surprise surprise I start out faster than this. An uphill 7:18 to start with is followed by a 7:04 and a 7:17. So a a nifty start over the uphill half of the circuit. Pace picks up once I swing onto Ordnance. I know I should maybe drop the pace but I don't and I log a 7:04 and a 7:06. Going down Upper Glen Road I'm travelling at 6:4X pace and overtake three sets of runners.

I'm on for a fast 6 miler here but then I start thinking of the last time I did a 6 miler at this pace, it was the week before Cork to Cobh. And in that race I hurt a lot and was injured for three weeks afterwards. I decide there's no point in breaking any records today and ease off a bit. I've Ballycotton next week and i don't want to jeopardise it or my training afterwards.

My last mile is my slowest mile but it's still a speedy enough 7:19. An average of 7:12 pace over the 6 miles.

So next weekend I should be doing an 8 mile tempo; instead it'll be Ballycotton 10 miles. I'm going to be disciplined next week, not going to bust a gut. My priority is to hold 7:2X pace for 8 miles. So every mile slower than my slowest mile today. After that we'll see, second goal is to post a 1:14:59.

Warm-up 1.26M @ 8:54

M01 7:18 (+15m)
M02 7:04 (+9m)
M03 7:17 (-1m)
M04 7:06 (-19m)
M05 7:04 (-11m)
M06 7:19 (+6m)

http://connect.garmin.com/activity/152576757

Warm-down 1.19M @ 9:04


Week 6 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.19|9:06
Steady 5M @ 8:15 to max 8:00|5.07|8:09
Tempo 6M @ 7:30 to max 7:00|6.00|7:12
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
23 / 23 / 00 / 56 |18.73 / 116.78 / 178.20

irfrm

outforarun wrote: »

I wasn't really feeling the love on this one. I think though I might have a hint of a cold. [/Table]

:pac:

Thats great running for someone with a cold, You could go under 70 mins
if you pushed out next week?

slowsteady

outforarun wrote: »

After that we'll see, second goal is to post a 1:14:59.

I managed 7:13 pace in a 10k race today but had hit 74:00 in the Dungarvan 10 mile last month so if you can manage 7:13 in training you have the potential to do better in Ballycotton. Now the 2,999 others might slow you down for the first mile or so and the uphill in the last mile might knock a bit out of your legs but you should still be good for sub-74.

outforarun

irfrm wrote: »

:pac:

Thats great running for someone with a cold, You could go under 70 mins
if you pushed out next week?

Thanks for the vote of confidence irfrm, but I wouldn't be putting any money on me dipping under 70mins. Even if I thought I could dip under 70 I wouldn't try cause I know I'd be hobbled for weeks later.

outforarun

slowsteady wrote: »

... you should still be good for sub-74.

If I had a good day I think you could be right. A 73:59 isn't out of the question. I won't target it though.

I think I’ll set 7:25 as target pace for the first 8 miles then see how I feel for the last 2 miles. This is first and foremost a training session for me, that said I’d be disappointed if I don’t PB. A 1:15:56 would be a PB, 7:25 pace would get me 1:14:10, allowing for racing line that should be a chip-time of at worst 1:14:59. I don’t want to push any harder, I’ve a lot of weeks to get through before June and I don’t want to pick up any injuries.

Frank Duffy will be my target 10 miler this year.

outforarun

A standard 10 miler round my usual 10 mile route yesterday to bring this second three week cycle to a close. No protests from legs the whole way round, though they did feel a bit tired at the outset. I paced this well with only the first two miles just outside target range. Definitely have a little cold or bug. Sore throat in the morning and a fair bit of hacking over the 10 miles. I feel better now though, just an irritating cough.

Half way through the 12 week build up phase of my plan and so far so good. Bit apprehensive about the midweek 8 miler I've planned for the next two weeks. Really have to make a big effort to get sleep before these ones. Getting on the road for these will be a good test of discipline.

M01 8:40
M02 8:42
M03 8:47
M04 8:49
M05 8:53
M06 8:51
M07 8:49
M08 8:45
M09 8:47
M10 8:45

Total 10.17M @ 8:47

Week 6 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.19|9:06
Steady 5M @ 8:15 to max 8:00|5.07|8:09
Tempo 6M @ 7:30 to max 7:00|6.00|7:12
LSR 10M @ 9:00 to max 8:45|10.17|8:47


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
24 / 24 / 00 / 00 / 55 |28.90 / 126.96 / 188.37

outforarun

Entered into a busy period of running this morning, first session of 8 sessions in 11 days. Started running later than usual at 6:08. Stiffness back in the heels, I guess because I hadn't run since Sunday. Heels were stiff everytime I got up from desk to hobble about at work today. Nice thing about run is that it was semi-bright when I was finishing. Struggled a bit to find a constant pace.

Tomorrow morning's 8 steady miles are looming. Alarm at 5:15, snooze to 5:30, running by 5:45. I might get used to running at this hour but I don't think it'll ever feel normal.

M01 9:08
M02 8:44
M03 8:42
M04 8:51
M05 8:39

Total 5.12M @ 8:50

Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:50
Steady 8M @ 8:15 to max 8:00||
Ballycotton 10M @ 7:30 to max 7:00||
LSR 14M @ 9:00 to max 8:45||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
25 / 25 / 00 / 00 / 54 |5.12 / 5.12 / 193.48

outforarun

Injured

Yesterday started well. Logged my earliest ever run, on the road at 5:48. Tipped around feeling better than Thursday, no real sniffness, niggles or twinges. Completed 8 miles at 8:12 pace (I'll edit this later with mile splits). I aimed to stay slower side of target range with Ballycotton approaching.

During the day legs felt tired but nothing out of the ordinary. Was checking BC inforrmation and getting excited ahead of the race.

Then have two standing up pints after work and notice a dull twinge in right leg, around the knee and up to glute. Hmmm. Later I'm in Belfield watching CCFC, more standing and the dull twinge becomes sharper. I have to sit for the second half. Ballycotton at risk.

I'm on train now. Leg is still twinging, although a 200 metre dash for train seemed fine. I'll rest up as much as I can today and make a call in the morning. 26 sessions completrd on target no session ever in doubt, first race looms and thr legs start to give hassle :rolleyes:

Total 8.00M @ 8:12

Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:50
Steady 8M @ 8:15 to max 8:00|8.00|8:12
Ballycotton 10M @ 7:30 to max 7:00||
LSR 14M @ 9:00 to max 8:45||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
26 / 26 / 00 / 00 / 53 |13.12 / 13.12 / 201.48

irfrm

That really sucks especially when your going so well, hopefully it will loosen
out tomorrow and you can enjoy the whole Ballycotton experience.
Best of luck if you make it.