2012 4 Races for 4 PBs

outforarun

Kennyg71 wrote: »

Great racing and race report rewards for stellar training, well done on pb.

Thanks for that. Happy with the PB for sure. The HM is the one distance I never train specifically for, I always run it off the back of marathon training and off 10K or 5K sessions. I might put that to rights next year when I run the HM in Cork rather than the full. Probably try for sub 1:25.

squiredanaher wrote: »

well done. 13+ miles at 6:33 /m some going !!
(any sneaky 10k on the horizon while you're in this shape?)
go fo it.

Thanks. It was only 6:33 pace on the watch, 6:38 in the record books. Don't think I'll manage a sneaky 10K. I'll be happy with a shot or two at a 5K PB before year-end. Focus now is on getting some miles in the legs ahead of DCM. I risk under-estimating this if I'm not careful.

outforarun

Took a Break

A little bit of catch-up to do here. A few months back I'd committed to not running the weekend after the half marathon. Then last week in Athlone, feeling tired mentally and physically, I decided to extend that break and not run midweek either. No regrets about this decision. I'm feeling re-energised this week and happy to get back on the road.

I did two other runs just before this break.

Sunday 25 September: MLR 12.12 Miles @ 7:57
Ran my usual 12 mile Sunday morning route. Typically, 24 hours after the wet breezy and muggy race, the sun was out on a bright and fresh autumn morning. Wore the HM top for this one, I like this top a lot, colour and fit. I got one shout-out because of it as well. Covered several sections of the HM route and had plenty opportunity to replay the race in my head. Legs were fine today and the Nimbus didn't feel heavy at all.

After the HM I weighed in at 68.45, a record low weight for me. After this 12 miler I weighed in at 68.25. I don't feel I'm skipping meals or eating less than normal. However for the last I guess 3 months I've adjusted my diet so that I eat vegetarian 5 days a week and I eat meat/fish only two days a week. I've also swapped regular milk with rice milk and it's been a while since I've eaten yoghurt that isn't an Alpro plant based yoghurt. So really my main dairy now is just cheese. I reckon this diet combined with consistent 40+ mile weeks is behind this recent additional weight loss.

Monday 26 September Easy 4.02M @ 8:35
A lunchtime run, the usual lap of the playing fields. Four easy miles completed without looking at the watch Legs were fine.

outforarun

Easy 4 Miles

Focus switches to DCM16. I think need to get at least 2 long runs in. I'm thinking a 3 hour run this Sunday and an 18 miler the following Sunday.

My pacing task looks like it may be changing. I had been due to help two friends get round in sub 4. One of them has not been well over the last few weeks and hasn't done as much training as he should have. He's adjusted his goal down and may now be looking at a sub 4:15. The other friend instead has gone and run a 3:56 two weeks ago! The first friend is saying I should run with second. I don't know her new goal yet, but I may yet be targeting sub 3:50, which adds just a little edge to the morning. Pace would still be very comfortable and to be honest I like the idea of spending less time running.

Opened my account for October at lunchtime today with a lap of the playing fields. Really busy these days at work and managed to fit this one in between skype meetings. I was happy to get away from the desk. I was happy to be running again and the legs didn't protest in the slightest. Glad to have taken this week break.

M01 8:31
M02 8:20
M03 8:06
M04 7:57

Total 4.07 @ 8:13

Toward DCM16 Week 1 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:13 | N/A
Easy 4 Miles @ whatever feels easy | |
MLR 10 Miles @ 7:54 to 8:08 | |
Easy 6 Miles @ whatever feels easy | |
30 min Tempo @ 3:55 to 4:00 | |
LSR 3 Hours @ 7:59 to 8:13 | |


WTD 4.07M MTD 4.07M YTD 1388.93M

AuldManKing

Just catching up - the half time was very good on that course.
The drag from the zoo all the way to Tower road is a beast - then you do it again up the upper Glen Road.

Well done on the Sub 1.27 - from your application to the task/goal, you'll progress more and more in 2017.

outforarun

AuldManKing wrote: »

Well done on the Sub 1.27 - from your application to the task/goal, you'll progress more and more in 2017.

Thanks. Curious to see how 2017 turns out, first time I'll start a year without going straight into a marathon training block.

outforarun

Easy 4 Miles

Incredibly busy at work at the moment. So much so that I'm making a point of getting out for lunch runs if at all possible, just to keep me sane. Probably ran this a tiny bit faster than easy pace, as I was watching the clock to get back home for another meeting. Living for Fridays at the moment.

M01 8:31
M02 8:11
M03 8:03
M04 7:49

Total 4.05M @ 8:08

Toward DCM16 Week 1 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:13 | N/A
Easy 4 Miles @ whatever feels easy | 4.05M @ 8:08 | N/A
MLR 10 Miles @ 7:54 to 8:08 | |
Easy 6 Miles @ whatever feels easy | |
30 min Tempo @ 3:55 to 4:00 | |
LSR 3 Hours @ 7:59 to 8:13 | |


WTD 8.12M MTD 8.12M YTD 1392.98M

outforarun

Easy 6 Miles

Out of work later than planned Wednesday evening and was feeling fairly drained. Decided to swap around Wednesday's run with Thursday's run. Headed out in the dark for an easy 6 miler. Legs felt fairly good, with pace picking up naturally while the effort felt consistently easy.

A week into October and still running with just a t-shirt on top. Hope this lasts a while longer.

M01 8:45
M02 8:18
M03 8:08
M04 8:12
M05 7:46
M06 7:37

Total 6.11M @ 8:08

Toward DCM16 Week 1 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:13 | N/A
Easy 4 Miles @ whatever feels easy | 4.05M @ 8:08 | N/A
MLR 10 Miles @ 7:54 to 8:08 | 6.11M @ 8:08 | N/A
Easy 6 Miles @ whatever feels easy | |
30 min Tempo @ 3:55 to 4:00 | |
LSR 3 Hours @ 7:59 to 8:13 | |


WTD 14.23M MTD 14.23M YTD 1399.09M

outforarun

MLR 10 Miles

Two laps around my Cartrontroy Loop are followed by a few laps of the pitches in AIT. Stride felt light and fluid this evening but on mile 7 I had some feedback from left knee as I went up a short climb. It passes after 400ms or so.

Pass 1400 miles for the year as well. I don't think I'll be hitting 2000 for the year but I don't mind too much I'm happier to focus on quality over quantity to year-end.

As always at this time of year I notice that my default pace for MLRs and LSRs is increasing. The effort is staying the same though. Tonight's run saw some sub 7:30 splits which did not feel anywhere as fast as that. The splits on miles 8 and 9 are maybe flattered a little because I'm running a small, GPS corner-cutting, loop.

M01 8:01 (1400 miles for the year)
M02 8:07
M03 8:06
M04 7:49
M05 7:24 (no way did this feel like sub 7:30 pace)
M06 7:57
M07 7:37
M08 7:25
M09 7:05
M10 7:44

Total 10.03M @ 7:44

Toward DCM16 Week 1 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:13 | N/A
Easy 4 Miles @ whatever feels easy | 4.05M @ 8:08 | N/A
MLR 10 Miles @ 7:54 to 8:08 | 10.03M @ 7:44 | N/A
Easy 6 Miles @ whatever feels easy | 6:11M @ 8:08 | N/A
30 min Tempo @ 3:55 to 4:00 | |
LSR 3 Hours @ 7:59 to 8:13 | |


WTD 24.26M MTD 24.26M YTD 1409.12M

outforarun

Tempo 30 Minutes

Normally I only revise my key paces ahead of a new marathon cycle, but with a recent 10K and HM under the belt I decided to reset my tempo pace. On the Garmin, Blessington recorded an average pace of 3:52 [6:13] the Dublin HM showed an average pace of 4:04 [6:33]. So on the basis that tempo pace should fall between these two I've set my new tempo pace range between 3:55 [6:18] and 4:00 [6:26].

This morning I had penciled in 30 minutes of tempo running. In general I would plan for 45 minutes, but instead I opted for an easier session with tomorrow's 3 hour run in mind.

Headed over to the playing fields to run this clockwise round the perimeter path. After 3K I hit lap on the watch and get stuck in. At roughly 10 minutes a lap I expect to complete around 3 laps. Lap 1 I establish pace. It doesn't feel as instantly comfortable as three weeks ago and I'm happy I've opted for 30 mins rather than 45 mins. I feel under a little more pressure this morning than last time out, just because the new tempo range means I have to stay at sub 40 10K pace rather than just choosing to travel at sub 40 10K pace.

Lap 2 is a little easier as the legs have adjusted to the pace. I glance every so often at the watch and see I'm mostly travelling at the faster end of target range. Legs feel ok, lungs feel ok. Conditions are ok this morning, just a gentle breeze against me as I head from the fort to Acres.

Lap 3 I'm feeling the effort but still 100% in control. I see 3:56 [6:20] on the watch and typically I decide that I should try hold this pace if possible, just because last time out I ran 45 mins at 3:57 [6:22]. One last rundown to Acres and then the 30 minutes ends just shy of 3 full laps.

Nice morning's work. Little bit of feedback again from the left knee on the slower pace of my cool down. I must try run more tempos, ideally getting to the point where sub 40 10K pace becomes second nature.

3.00K @ 5:27 [1.86M @ 8:47]
7.63K @ 3:56 [4.74M @ 6:20]
2.85K @ 4:58 [1.77M @ 8:00]

Total 13.51K @ 4:29 [8.40M @ 7:14]

Toward DCM16 Week 1 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:13 | N/A
Easy 4 Miles @ whatever feels easy | 4.05M @ 8:08 | N/A
MLR 10 Miles @ 7:54 to 8:08 | 10.03M @ 7:44 | N/A
Easy 6 Miles @ whatever feels easy | 6:11M @ 8:08 | N/A
30 min Tempo @ 3:55 to 4:00 | 13.51K @ 4:29 with 7.63K @ 3:56 [8.40M @ 7:14 with 4.74M @ 6:20] | N/A
LSR 3 Hours @ 7:59 to 8:13 | |


WTD 32.66M MTD 32.66M YTD 1417.52M

outforarun

LSR 3 Hours

This run was all about time spent on my feet. The two friends I was meant to pace around to 4 hours have now set different goals, one could be targeting 3:49 the other 4:14. I need to be prepared for a long morning.

I set up the watch to measure out 3 intervals of an hour each and I set off along the old urban route I used in my build-up to DCM. So a decent cross section of town, from Kilmainham to Rathmines, to Ranelagh, to Donnybrook, to Sandymount, to Ballsbridge, to NCH, to Dolphins Barn, to Islandbridge, to Chapelizod, up Knockmaroon Hill, then down through the Park to Park Gate. Round by Heuston, over to the Hilton, some laps around IMMA and home.

The changing neighbourhoods along the way kept the run interesting. I was running this on empty but did carry a bottle of water with me. Surprisingly I received no feedback from the left knee, neither during nor after the run.

Each hour block was a little quicker than the previous and I was able to put in a quick final kilometre in order to ensure I was back on my door-step just as the 3 hours ended. I covered 22 miles (21.99). This felt fine. I was a little tired afterwards but nothing out of the ordinary. Legs were grand for the rest of the day.

Hour 1 covering 7.07M @ 8:29
Hour 2 covering 7.25M @ 8:16
Hour 3 covering 7.62M @ 7:53

Total 21.99M @ 8:13

Toward DCM16 Week 1 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:13 | N/A
Easy 4 Miles @ whatever feels easy | 4.05M @ 8:08 | N/A
MLR 10 Miles @ 7:54 to 8:08 | 10.03M @ 7:44 | N/A
Easy 6 Miles @ whatever feels easy | 6:11M @ 8:08 | N/A
30 min Tempo @ 3:55 to 4:00 | 13.51K @ 4:29 with 7.63K @ 3:56 [8.40M @ 7:14 with 4.74M @ 6:20] | N/A
LSR 3 Hours @ 7:59 to 8:13 | 21.99M @ 8:13 | 68.75 KG


WTD 54.65M MTD 54.65M YTD 1439.51M

outforarun

Easy 6 Miles

I'm in Athlone Monday through Wednesday this week and I deliberately brought gear for just one run. Headed out this evening after work. Got to enjoy a pink horizon as the sun set out West. The legs showed no indication whatsoever that they'd run 22 miles on Sunday. Even the left knee was fine. I kept the effort nice and easy but could detect the pace picking up as I progressed.

M01 8:38
M02 8:09
M03 8:08
M04 8:06
M05 7:44
M06 8:01

Total 6.18M @ 8:08


Toward DCM16 Week 2 of 4: Session targets | Actual Results | Post Run Weight
Easy 6 Miles @ whatever feels easy | 6.18M @ 8:08 | N/A
Easy 4 Miles @ whatever feels easy | | N/A
Easy 4 Miles @ whatever feels easy | | N/A
V02Max 5x800m @ 3:40 to 3:45 | |
LSR 18 Miles @ tbc | |


WTD 6.18M MTD 60.83M YTD 1445.69M

outforarun

Easy 4 Miles

An unremarkable lunchtime run. Happy to get out and break up another busy working day. Legs feeling fresh. Nimbus feeling light.

M01 9:03
M02 8:17
M03 8:08
M04 8:05

Total 4.05 @ 8:23

Toward DCM16 Week 2 of 4: Session targets | Actual Results | Post Run Weight
Easy 6 Miles @ whatever feels easy | 6.18M @ 8:08 | N/A
Easy 4 Miles @ whatever feels easy | 4.05M @ 8:23 | N/A
Easy 4 Miles @ whatever feels easy | | N/A
V02Max 5x800m @ 3:40 to 3:45 | |
LSR 18 Miles @ tbc | |


WTD 10.23M MTD 64.88M YTD 1449.74M

outforarun

VO2Max 5x800m @ 3K pace

Friday I had scheduled another lunchtime run, instead I worked pretty much right through lunch, picked up junior ofar from afterschool and then was busy in the kitchen. Also had to do tax returns Friday evening, exciting stuff. I knocked this run on the head.

Back on the road Saturday morning on what turned out to be a significant session. I had planned on targeting 5K pace, 3:40 [5:54] to 3:45 [6:02]. However after the first 800 I changed tack and decided to try run these at 3K pace. Normally when I run intervals I target 5K pace but normally I'm running them in the build-up to a marathon. My final big goal for this year is a 5K PB, probably at Jingle Bells, so I reckon I can up the pace on these intervals. Building up familiarity with 3K pace over the next 7 weeks should make 5K pace feel that bit easier on race day.

I ran from home to the playing fields, the morning deluge had already passed. After 3K of warm-up I got stuck into the 800s. Running clockwise. The first interval was very controlled and completed at 3:40 [5:54]. I was running these off 2 minutes recovery. Into the second interval and was helped with a little downhill start down towards the fort. A glance at the Garmin as I turned right showed 3:28 [5:35] pace. It was at this point that I decided to try run these at 3K pace.

And they went fine. The last 200ms or so of each interval I was looking forward to hearing the Garmin beep. I was working hard but in control.
I'll stick with this interval pace until Jingle Bells. I'm also planning at least one 3000m TT on the AIT track in November.

And today I was already formulating a Jingle Bells race plan. Conservative start on the mostly uphill opening stretch to be travelling at 3:43 [5:59] when we turn onto OS Road. Then hold it until the 4K mark. And attack the final downhill stretch to try push it down to 3:42 [5:57] or 3:41 [5:56]. The latter would be 18:25 neat allowing me 15 seconds to counter a poor racing line and grab a PB.

Warm-up 3.01K @ 5:34 [1.87M @ 8:57]

Interval 1 in 2:55.87 @ 3:40 [5:54]
Interval 2 in 2:53.61 @ 3:37 [5:49]
Interval 3 in 2:51.79 @ 3:35 [5:46]
Interval 4 in 2:52.46 @ 3:36 [5:47]
Interval 5 in 2:54.79 @ 3:38 [5:52]

Average Interval in 2:53.70 @ 3:37 [5:49]

Cool-down 2.74K @ 5:17 [1.70M @ 8:23]

Total 11.65K @ 4:46 [7.24M @ 7:40]

Toward DCM16 Week 2 of 4: Session targets | Actual Results | Post Run Weight
Easy 6 Miles @ whatever feels easy | 6.18M @ 8:08 | N/A
Easy 4 Miles @ whatever feels easy | 4.05M @ 8:23 | N/A
Easy 4 Miles @ whatever feels easy | DNS | N/A
V02Max 5x800m @ 3:40 to 3:45 | 11.65K @ 4:46 [7.24M @ 7:40], average interval in 2:53.70 @ 3:37 [5:49] | N/A
LSR 18 Miles @ tbc | |


WTD 17.47M MTD 72.12M YTD 1456.98M

outforarun

LR 18 Miles

Dropped the S from Sunday's LSR. This was a fairly pacy run and a very welcome antidote to last Sunday's 3 hour plod. I started at a faster than normal pace simply because I left the house late and needed to be at Donore for 8:30. So the first 2 miles were already averaging sub 7:30 pace. Five of us set off together. Myself and overpronator mostly running up front. An ascent up Chesterfield to Castleknock Gate and the group has grown by 2 or 3 more runners.

The pace gradually picked up as the miles ticked by. It felt really comfortable and natural, legs light in the ST5s. The pace always felt (and was) conversational. The group lost some members along the way. We finished with a couple of laps of the playing fields before heading back out Chapelizod Gate and across to Donore. I still had a few more miles to tag on. Ran with one other guy up to the top of St.Laurence's Road. Only when I said ciao to him as he turned right for Ballyfermot did I realise I hadn't unpaused the Garmin since outside Donore. Oops. That was over half a mile ago.

I feel compelled to bring up 18 miles on the Garmin anyway so all in all I ran closer to 19 miles than 18. Didn't feel tired at the end. In fact once I was on my own I put the foot down for the last two miles. Managed mile 18 in 6:23 and it felt pretty comfortable.

I reckon between last Sunday's 22 miler and today's long run I shouldn't struggle with the mileage in DCM. But I will struggle with the time on feet. I'm still not sure who I'll be running with nor what pace I'll be running at. I do think I'll make it clear that if I start getting any persistent feedback from the left knee during DCM that I will drop out.

M01 7:34
M02 7:23
M03 8:12
M04 7:43
M05 7:41
M06 7:26
M07 7:15
M08 7:08
M09 7:23
M10 7:08
M11 7:00
M12 7:01
M13 7:03
M14 7:11
M15 7:13
M16 7:15
M17 6:17 (cannot trust Garmin on this one)
M18 6:23

Total 18.11M @ 7:14

Toward DCM16 Week 2 of 4: Session targets | Actual Results | Post Run Weight
Easy 6 Miles @ whatever feels easy | 6.18M @ 8:08 | N/A
Easy 4 Miles @ whatever feels easy | 4.05M @ 8:23 | N/A
Easy 4 Miles @ whatever feels easy | DNS | N/A
V02Max 5x800m @ 3:40 to 3:45 | 11.65K @ 4:46 [7.24M @ 7:40], average interval in 2:53.70 @ 3:37 [5:49] | N/A
LSR 18 Miles @ tbc | 18.11M @ 7:14 | 68.95 KG


WTD 35.58M MTD 90.23M YTD 1475.09M

outforarun

Easy 4 Miles

I guess in any normal marathon cycle I would now be in taper. Doesn't feel like taper as I'm not planning on racing on the day.

Started the week yesterday with an easy sunny lap of the playing fields at lunchtime. A strong headwind blowing down from Acres Road making this a little uncomfortable. Legs feel fully recovered from Sunday's quickish 18 miler.

M01 9:19
M02 8:27
M03 7:59
M04 8:27

Total 4.07M @ 8:32

Toward DCM16 Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:32 | N/A
Easy 6 Miles @ whatever feels easy | |
MLR 10 Miles @ 7:54 to 8:08 | |
V02Max 10x400m @ 3:35 to 3:40 | |
MLR 12 Miles @ 7:54 to 8:08 | |


WTD 4.07M MTD 94.30M YTD 1479.16M

outforarun

Easy 6 Miles

Just the fact that it's dark out makes my usual route a little more interesting, that's how bored I am with my loop here in Athlone. Little bit chilly out this evening but I'm still running with just a t-shirt on top.

Legs felt a little on the heavy side for some of this. Spotted a cyclist up ahead during mile 6. I couldn't resist, I sped up, overtook and staying ahead until the end of the run.

Not looking forward to tomorrow evening's 10 miler. I have thought about running a light track session tomorrow, although I probably won't as I've only packed the Nimbus.

M01 8:59
M02 8:20
M03 8:26
M04 8:14
M05 8:05
M06 7:25

Total 6.10M @ 8:14

Toward DCM16 Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:32 | N/A
Easy 6 Miles @ whatever feels easy | 6.10 M @ 8:14 | N/A
MLR 10 Miles @ 7:54 to 8:08 | |
V02Max 10x400m @ 3:35 to 3:40 | |
MLR 12 Miles @ 7:54 to 8:08 | |


WTD 10.17M MTD 100.40M YTD 1485.26M

outforarun

VO2Max 10x400m @ 3K pace

I skipped Thursday evening's run and I felt the Running Gods would exact some revenge this morning. Could muster no enthusiasm at all on Thursday, and opted instead for an earlyish night and tried to catch up on some sleep. That's 2 runs missed in 2 weeks now. Feeling guilty.

Was expecting to struggle to hit 3K pace this morning instead what genuinely felt like VO2Max effort saw me running my 400s in an average of 84 seconds, that's 3:30 [5:38] pace. Very pleasantly surprised with this. In some ways I shouldn't be surprised as it is completely in line with other recent pace shifts: my tempo range has changed to 3:55 to 4:00 [6:18 to 6:26], my 800m intervals are now run at 3K pace, 3:35 to 3:40 [5:46 to 5:54], so it makes sense that the shorter 400m reps should also be faster, closer I guess to 1K or maybe 1500m pace.

I ran these clockwise around the playing fields. A bit of chill in the air but after one or two reps I was feeling nice and cosy. When I started seeing the early splits I wondered should I be cautious or should I just go with and target faster than 3K pace. I'd watched some youtube clips from 'Harry Runs' , a sub 15min 5K runner, Friday evening and inspired by these I opted to just go with it. The effort felt genuinely like VO2Max effort, the last 100ms of each rep had the lungs working hard, and come the last 3 or 4 reps, 60 seconds was feeling like a very short recovery period.

I'm anxious now to get this informal pacing gig next Sunday over and done with and really focus on nailing a 5K PB. Jingle Bells is on the first Saturday of December, which gives me only 5 weeks after DCM. The first week I have to play it cautious with DCM still in the legs. So that's just three weeks where I can run some speed sessions, before easing up on race week. I'm thinking of at least 4 strong sessions: a 45 minute tempo, 5x800ms, a 3000m TT, and another 10x400m session like today's. Combine all these with some strong progression type long runs and I'll be confident of getting that PB.

Warm-up 3.01K @ 5:40 [1.87M @ 9:07]

Rep 01 in 1:24.79 @ 3:32 [5:41]
Rep 02 in 1:24.01 @ 3:30 [5:38]
Rep 03 in 1:23.92 @ 3:30 [5:38]
Rep 04 in 1:25.76 @ 3:34 [5:45]
Rep 05 in 1:21.77 @ 3:24 [5:29]
Rep 06 in 1:22.19 @ 3:25 [5:31]
Rep 07 in 1:22.73 @ 3:27 [5:33]
Rep 08 in 1:26.31 @ 3:36 [5:47]
Rep 09 in 1:22.89 @ 3:27 [5:34]
Rep 10 in 1:24.09 @ 3:30 [5:38]

Average rep in 1:23.85 @ 3:30 [5:37]

Cool-down 3.66K @ 5:29 [2.27M @ 8:50]

Total 12.35K @ 4:57 [7.68M @ 7:57]

Toward DCM16 Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:32 | N/A
Easy 6 Miles @ whatever feels easy | 6.10 M @ 8:14 | N/A
MLR 10 Miles @ 7:54 to 8:08 | DNS | N/A
V02Max 10x400m @ 3:35 to 3:40 | 12.35K @ 4:57 [7.68M @ 7:57], average 400 in 1:23.85 @ 3:30 [5:57] | 70.20 KG
MLR 12 Miles @ 7:54 to 8:08 | |


WTD 17.84M MTD 108.07M YTD 1492.93M

outforarun

MLR 12 Miles

I was tempted for a little while to put on a jacket Sunday morning but in the end stuck to just t-shirt on top. Opted not to head to the Park Sunday morning and instead ran a new 12 mile loop. Headed from Kilmainham through Inchicore and then turned left onto the canal at Blackhorse. Then followed the canal all the way to Grand Canal Dock. Down Hanover Quay and cross the Liffey to the Point. Then follow the river all the way back to Islandbridge, then back home via Heuston. Nice loop with lots to distract along the way. An extended version would run as far as Chapelizod and back along the towpath, next time maybe.

Legs felt good. I wasn't watching the Garmin, not concerned about pace, just happy to tip along and enjoy the run. Lots of leaves on the ground and some dark an choppy waters around the docks, felt like autumn is starting to give way to winter. Some consistent pacing near the end posting three consecutive 7:55 miles. Pass 1500 miles for the year just after the Point. I'm resigned to not hitting 2000 for the year.

M01 9:14
M02 8:42
M03 8:22
M04 8:12
M05 8:06
M06 8:20
M07 8:06 (1500 miles for the year)
M08 8:00
M09 7:55
M10 7:55
M11 7:55
M12 7:43

Total 12.11M @ 8:13

Toward DCM16 Week 3 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.07M @ 8:32 | N/A
Easy 6 Miles @ whatever feels easy | 6.10 M @ 8:14 | N/A
MLR 10 Miles @ 7:54 to 8:08 | DNS | N/A
V02Max 10x400m @ 3:35 to 3:40 | 12.35K @ 4:57 [7.68M @ 7:57], average 400 in 1:23.85 @ 3:30 [5:57] | 70.20 KG
MLR 12 Miles @ 7:54 to 8:08 | 12.11M @ 8:13 | 69.75 KG


WTD 29.95M MTD 120.18M YTD 1505.04M

outforarun

Easy 4 Miles

An odd week's running in store. Really not sure what to expect from my 26.2 mile LSR on Sunday. I'd settle for completing without picking up any injuries. It's still not decided who I'll be pacing. I'm going to run some HM pace kilometres during the week to keep the legs alert.

Today was an easy 4 at lunchtime and today I gave in and wore a light running jacket for my lap of the playing fields.

M01 9:08
M02 8:35
M03 8:24
M04 8:34

Total 4.03M @ 8:41

Toward DCM16 Week 4 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.03M @ 8:41 | N/A
13K with 5K a@ HM pace 4:00 to 4:05 | |
Easy 6 Miles @ whatever feels easy| |
TBC | |
DCM16 Pacing @ TBC | |


WTD 4.03M MTD 124.21M YTD 1509.07M

outforarun

Easy 6 Miles

Another week not going as planned. Wednesday night in Athlone the plan had been for 13K with 5K @ HM pace. I was ready for this and looking forward to it and then just before starting I realised the battery was nearly gone on the Garmin. Great. I decided instead to swap with the 6 miler I had down for Thursday night, at least I knew a 6 mile route, I didn't want to be in the middle of 5K at HM pace without a Garmin.

Ran the 6 mile, gradually picking up the pace. Raining near the end which was enjoyable, finished feeling strong.

Today instead I started work at 08:20 and finished at 20:00. Wrecked. Didn't even contemplate getting out. I really have to re-install some discipline again from next week after DCM. Next week is a short working week where I have to work US hours, bit of a pain in the evenings but at least I can get out for runs in the morning. The week after I'll be in North Carolina (during elections!), haven't a clue what the running set-up will be like there. So next few weeks will be all about staying disciplined.

Total 6.14M @ 7:48

Toward DCM16 Week 4 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.03M @ 8:41 | N/A
13K with 5K a@ HM pace 4:00 to 4:05 | DNS | N/A
Easy 6 Miles @ whatever feels easy | 6.14M @ 7:48 | N/A
TBC | |
DCM16 Pacing @ TBC | |


WTD 10.17M MTD 130.35M YTD 1515.21M

squiredanaher

Good luck man.

outforarun

Time to catch-up on here.

Easy 8 Miles

Last Saturday's was a broken up run into around and back out of town. Wore the ST5s for this just to wake them up ahead of DCM. Started by running from home to Kildare Street where I picked up my registration form. Then continued over to Lower Mount Street to meet up with one of the mates I'd be running with on Sunday. Jog over to the RDS to pick up number, then jog with mate over to canal where he heads back to town and I pick up the pace along the canal before cutting through Rialto and heading for home.

Felt muggy out, hope it's fresher on Sunday.

Easily the furthest I've run on the day before a marathon. And I still don't know which mate I'll be running with.

M01 8:25
M02 8:09
M03 8:21
M04 8:43
M05 9:59
M06 8:51
M07 7:25
M08 7:27

Total 8.34 @ 8:24

Toward DCM16 Week 4 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.03M @ 8:41 | N/A
13K with 5K a@ HM pace 4:00 to 4:05 | DNS | N/A
Easy 6 Miles @ whatever feels easy | 6.14M @ 7:48 | N/A
Easy 8 Miles @ whatever feels easy | 8.34M @ 8:24 | N/A
DCM16 Pacing @ TBC | |


WTD 18.51M MTD 138.69M YTD 1523.55M

outforarun

Dublin City Marathon 2016

Up at 6:45ish to grab some toast with peanut butter. Potter about a bit and end up running late. Tracksuit on and I walk from Kilmainham to Lower Mount Street. I see this as a soft warm-up. Conditions seem good, not muggy like Saturday morning. I meet up with friends and drop baggage at their place. Only now do I decide on how I'll run this, plan is too run with slower friend as far as halfway. Then if he seems ok (recently recovered from lung infection) I'll leave him and push ahead to catch up with faster friend and try help pace her home to at least a pb, her current pb being 3:56.

Part 1 Chatting

We start at the end of wave 2 and there is very little congestion ahead of us. Faster friend soon disappears ahead and I settle in for a long run and long chat with slower friend. The pace is well inside my recovery pace and starts to rest in the high 9:2Xs. I have to actively concentrate on slowing my stride. Immediately notice that the support along the roadside has turned out in force. Pretty much the entire 26.2 miles this was in evidence, no long sections devoid of support which is often the case in CCM. Chatting away as we slowly work our way through the miles. Slower friend seems fine, he's chatting, seems comfortable. Weather is nice, sun is out, all is good. We pass the 10K mark before Castleknock. I check my split here, 59:XX, and without thinking utter a "Holy Sh*t". Friend responds with an "In my defence if I was running a 10K I'd be going faster".

The support around Castleknock is particularly vocal with crowds three deep. Down Tower Road. Friend complains a little about his knee. Some faster splits as we head down through Park to Chapelizod. I'm losing concentration and not strictly sticking to my gel every 4 miles strategy. First hill of note brings us up onto Ballyfermot Road. Friend is holding pace fine. Junior OFAR lends her support by Kilmainham. Onto SCR, great support through Dolphins Barn. Then we head down Crumlin. I remember not liking this stretch last time out in 2012.

I notice some ache from lower back. I guess this must be due to running for so long at this forced pace. I check with friend, he assures me he's fine and as we pass the HM mark he urges me to push ahead. We covered the first half in around 2:04 and in P10374.

Part 2 Chasing

Chase is on. I hope I'll be able to spot faster friend. I reckon she must at least be travelling with the 4 hour pacers. I up the pace but keep missing my mile splits so I'm not sure how fast I'm actually running. Average pace is steadily dropping from 9:2X. Lots of weaving now. Occasionaly I'm held up before finding space and shooting through. I reckon some runners are cursing me. Up ahead I spot the 4 hour balloons. Reel them in. Scan the crowd for faster friend but don't spot her. It's crowded here and I'm happy to leave them behind and push on. I have a nice rhythm going now, lower back pain is gone. This is fun.

I keep scanning the crowd but still no sign. She must be somewhere between the 4:00 and 3:50 balloons and I must be getting closer. If I've missed her I'm not sure what I should do pace wise. This pace is fine for now but I did have over 2 hours running in the legs from beforehand so fatigue will probably be a factor later. Go through the 30K mark in P6618. So I've overtaken over 3700 runners in around 6 miles. Somewhere after mile 19 I spot faster friend ahead. Her form looks good, fluid and steady. Pull up to her and tap on the shoulder.

Part 3 Pacing

After 5 minutes or so she says I've arrived at the right moment. I'm happy to hear this as I wasn't entirely sure if she preferred to continue alone or not. Average pace on Garmin has now dropped to 8:45. We're chatting so she's still feeling good. Both of us are easing past other runners. I have time to assess my own condition at this point and all told I feel fine and in control, though I can tell I've been running for quite some time now.  She's concerned about the hills ahead. I tell her I think people tend to overestimate how difficult these are.
We navigate them without issue. I'm quick to point out that average pace has increased to 8:44 despite the hills.

The morning has noticeably heated up, great for spectators not so great for runners. Friend's form continues to hold very neat and she continues to look comfortable but the conversation has largely stopped and she has developed a more focused look. I pick up water for two.

We pass more runners. Some people starting to struggle. I don't remember being overtaken. Around 2 and a bit miles to go. I notice now that I have to check my pace every so often. Average is still holding steady but if I'm not careful I pull ahead a little too much. I need to check over my shoulder but she never falls more than 5 metres behind. We could be on for a 3:4X but even if not she's still on course to smash her PB. I drop within earshot and give the odd snippet of encouragement, just x laps of the track to go, etc. Waiting to be told to shut up.

She is physically gritting her teeth over the last 2K. And the effort is obvious on her face. But form remains exemplary. Meanwhile I'm starting to wonder if this finish line is ever going to arrive, 26.2 miles is a long distance whatever pace you're running at and I'm feeling it in the calves. Into the last tree-lined kilometre. Huge support from the roadside. 800 to go. The 3:4X is probably not going to happen, but a 6 minute PB is on the cards. 400 to go. Gritted teeth, pained expression, eyes looking for the finish line. I ease back, congratulate her as we arrive on the blue carpet. She crosses the line in P5462 in 3:50:46.

I enjoyed that. Worked out well, it was good to cross HM marker with one friend and the finish line with the other. First friend finished in 4:17 (pb remains at 4:16 from a flatter course).

Mile Splits tell the story well:

M01 9:22
M02 9:21
M03 9:44
M04 9:37
M05 9:09
M06 9:25
M07 9:15
M08 9:09
M09 9:17
M10 9:26
M11 9:24
M12 9:47
M13 9:28
M14 7:56
M15 7:10
M16 6:59
M17 7:33
M18 7:28
M19 7:20
M20 8:15
M21 8:33
M22 8:46
M23 8:23
M24 8:18
M25 8:25
M26 8.49

Total 26.52M @ 8:42

Chip time 3:50.47 P5463

Toward DCM16 Week 4 of 4: Session targets | Actual Results | Post Run Weight
Easy 4 Miles @ whatever feels easy | 4.03M @ 8:41 | N/A
13K with 5K a@ HM pace 4:00 to 4:05 | DNS | N/A
Easy 6 Miles @ whatever feels easy | 6.14M @ 7:48 | N/A
Easy 8 Miles @ whatever feels easy | 8.34M @ 8:24 | N/A
DCM16 Pacing | 26.52M @ 8:42 | N/A


WTD 45.03M MTD 165.21M YTD 1550.02

outforarun

These last two weeks.

Switched off since the marathon, partially due to deciding I should ease off a little to recover from the 26.2 miles, partially because of long work hours, partially because of travel, West Cork and North Carolina, partially because of some jetlag and after work beers, and partially because of laziness.

I've only managed 4 runs since DCM. Which has almost certainly taken some edge off my top speeds and probably has put a Jingle Bells PB in jeopardy. My next post will feature a day by day plan leading up to Jingle Bells. I need to have a structured training calendar to follow to have any chance of a PB.

Anyway, since DCM these have been my 4 runs:

Tuesday 1 November
First run since DCM was Tuesday mid-morning. I was working US hours two weeks ago and so was able to take advantage of glorious morning sunshine. This was just a casual, don't look at the clock, anti-clockwise lap of the park. Legs felt no ill effects from the marathon. Pace increased naturally as run progressed and included a 7:38 mile 7.

Total 7.69 Miles @ 8:12

Wednesday 2 November
Easy 4 miles at 'lunchtime'. I keep this very local with a lap of the immediate block and also a run down the tree-lined SCR. Up to my scalp with work so this proved a welcome distraction.

Total 4.01 Miles @ 8:24

Tuesday 8 November
Election day in the US and I wake in North Carolina. Throw on the gear and head out to explore. Sun isn't up properly yet and it is very chilly. I feel it in my hands, in particular my cold-sensitive right-hand. I run to a nearby country club, which consists of a golf-course through which run several residential streets. I follow a natural loop around Arnold Palmer Drive. Everything is pristine and in order, not a single piece of litter, not a single blade of grass grown too long. Little urban mansions to the left and to the right. I spot and salute maybe another half dozen runners around the loop.

End up buying some Nike running gloves and some Nike Pro-Combat compression type shorts later in the day.

Total 5.54 Miles @ 7:49

Saturday 12 November
Flew back from North Carolina via Boston arriving into Dublin at around 8 inthe morning. I failed to get any sleep during the journey. Feeling a little groggy when I head out on Saturday afternoon. Decided to head up to RunHub on the off chance that they had some ST5s in stock. They don't and they confirm that Brooks are no longer producing them. This is not good news. I buy a pair of their replacement model - Asteria. I try them in the shop, they feel light and snug. I'll wear them on my next fast run. Headed back home, running through the Phoenix Park Visitor Centre for the first time.

Total 6.74 Miles @ 8:33

Back to proper training from tomorrow.

WTD 12.28M MTD 23.97M YTD 1574.05

squiredanaher

haha! passed out 3700 runners in 6 miles.
on ave, at least one person every 1 every second for 6 miles!!
that must've been interesting?

fair play on the pacing job.

outforarun

squiredanaher wrote: »

haha! passed out 3700 runners in 6 miles.
on ave, at least one person every 1 every second for 6 miles!!
that must've been interesting?

fair play on the pacing job.

Never thought of it that way

outforarun

Easy 4 Miles x 2

Ok here's my best shot at a plan ahead of Jingle Bells. I really don't have a lot of time to try restore some sharpness to my faster paces. The next three weeks will also feature a trip to Cork and may see me working some more US hours. The latter will definitely affect what runs I do. This week and next week I run a VO2 session followed a few days later by a tempo session. I'm not entirely sure this is wise, I'll see how this week goes and if it proves too much strain then I'll revisit next week's plan.

Kicked this off earlier in the week with back to back lunchtime short easy runs on Monday and Tuesday, both a single lap of the playing fields and home. Legs felt fine, felt better on Tuesday than Monday. Resisted the urge to run for the extra 0.01 of a mile at the end of Monday's run.

Toward Jingle BellsSession targets | Actual Results | Post Run Weight
Run 01 - Easy 4 Miles | 3.99M @ 8:12 | N/A
Run 02 - Easy 4 Miles | 4.07M @ 7:50 | N/A
Run 03 - VO2Max 5x800m @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 04 - Easy 10 Miles | |
Run 05 - Tempo 45 Minutes @ 3:55 to 3:59 [6:18 to 6:25] | |
Run 06 - MLR 12-14 Miles @ 7:45 to 8:00 | |
Run 07 - Easy 4 Miles | |
Run 08 - Easy 4 Miles | |
Run 09 - V02Max 10x400m @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 10 - Easy 6 Miles | |
Run 11 - Tempo 30 Minutes @ 3:55 to 3:59 [6:18 to 6:25] | |
Run 12 - MLR 12 Miles @ 7:45 to 8:00 | |
Run 13 - Easy 4 Miles | |
Run 14 - VO2Max 8x400 @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 15 - TBC | |
Run 16 - TBC | |


WTD 8.06M MTD 32.03M YTD 1582.11

outforarun

VO2Max 5x800m @ 3K pace

As decided recently I'm going to run these VO2 sessions at 3K pace, so that's 3:35 [5:46] to 3:39 [5:52] pace.

Yesterday was another long day at the office in Athlone and I'd been up since 6:10. Thought for while that I wasn't going to manage to get this one in. Headed out at 7:45pm, late for me. It was cold out there and so wore my new Nike gloves. I was also wearing the Asteria for the first time, fingers crossed they'll go ok.

A short warm-up and I pop into the AIT sports centre to book the track. I must try book the indoor track one evening, ideal for a 20x200m or a 10x400m.

Fit-for-Life group is out this evening so I'd need to do a little weaving every so often. I was a bit concerned ahead of this session. I hadn't done any speedwork for some weeks now.

An over enthusiastic start sees me logging a 2:48 for my first 800m. That's 3:30 [5:39] pace, far too fast. I think this was in part because in the first 100m I overtook 2 other runners who had just started a fast lap of the track and so I needed to stay ahead. I hope this hasn't compromised the session.
I needn't have worried, I settle into a nice rhythm over the next 3 intervals, posting a hat-trick of 2:54.XXs.

The first 500ms of each interval were manageable, from 500 to 600 was into a brisk cold wind and so this was the toughest section of each 800m, then the wind was at my back for the final 100m. I was taking 2 minutes recovery between 800s.

The last interval was the slowest of the evening at 2:56. Overall though the average 800m split was 2:54.71. Last time out it was 2:54.70. Really pleased with this, especially as this was on the track so I know the Garmin wasn't doing me any favours.

So looks like I haven't lost too much speed afterall.

Warm-up 4.83K @ 5:01 [3.00M @ 8:04]

Interval 1 in 2:48.35 @ 3:30 [5:39]
Interval 2 in 2:54.76 @ 3:38 [5:52]
Interval 3 in 2:54.02 @ 3:38 [5:50]
Interval 4 in 2:54.86 @ 3:39 [5:52]
Interval 5 in 2:56.54 @ 3:41 [5:55]

Average Interval in 2:53.71 @ 3:37 [5:49]

Cool-down 2.07K @ 5:10 [1.28M @ 8:18]

Total 12.63K @ 4:32 [7.85M @ 7:18]

Toward Jingle Bells Session Targets | Actual Results | Post Run Weight
Run 01 - Easy 4 Miles | 3.99M @ 8:12 | N/A
Run 02 - Easy 4 Miles | 4.07M @ 7:50 | N/A
Run 03 - VO2Max 5x800m @ 3:35 to 3:39 [5:46 to 5:52] | Average 800m in 2:53.71 @ 3:37 [5:49] | N/A
Run 04 - Easy 10 Miles | |
Run 05 - Tempo 45 Minutes @ 3:55 to 3:59 [6:18 to 6:25] | |
Run 06 - MLR 12-14 Miles @ 7:45 to 8:00 | |
Run 07 - Easy 4 Miles | |
Run 08 - Easy 4 Miles | |
Run 09 - V02Max 10x400m @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 10 - Easy 6 Miles | |
Run 11 - Tempo 30 Minutes @ 3:55 to 3:59 [6:18 to 6:25] | |
Run 12 - MLR 12 Miles @ 7:45 to 8:00 | |
Run 13 - Easy 4 Miles | |
Run 14 - VO2Max 8x400 @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 15 - TBC | |
Run 16 - TBC | |


WTD 15.91M MTD 39.88M YTD 1589.96

outforarun

Easy 10 Miles

T-shirt, running top and running jacket on top. Two gloves on my cold-sensitive right hand. These were the coldest conditions I can remember in a long time. Headed into town and over the Shannon. A little loop on the West Bank. Too dark now to run along the river path. Work my way back to AIT. Another small Cartrontroy Loop then a loop inside the IDA park before finally heading back to hotel.

Despite two gloves on my right hand it felt considerably colder than my one glove left hand. Glad to finish this one and get back indoors. Wore the Asteria again, might just be my imagination or maybe just my footfall on the night, but it felt a little less cushioned than the ST5s. This run also brought up 1600 miles for the year.

M01 8:40
M02 8:20
M03 8:07
M04 7:48
M05 8:09
M06 8:06
M07 7:48
M08 7:57
M09 7:39
M10 7:10 (1600 miles for the year)

Total 10.27M @ 7:58

Toward Jingle Bells Session Targets | Actual Results | Post Run Weight
Run 01 - Easy 4 Miles | 3.99M @ 8:12 | N/A
Run 02 - Easy 4 Miles | 4.07M @ 7:50 | N/A
Run 03 - VO2Max 5x800m @ 3:35 to 3:39 [5:46 to 5:52] | Average 800m in 2:53.71 @ 3:37 [5:49] | N/A
Run 04 - Easy 10 Miles | 10.27M @ 7:58 | N/A
Run 05 - Tempo 45 Minutes @ 3:55 to 3:59 [6:18 to 6:25] | |
Run 06 - MLR 12-14 Miles @ 7:45 to 8:00 | |
Run 07 - Easy 4 Miles | |
Run 08 - Easy 4 Miles | |
Run 09 - V02Max 10x400m @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 10 - Easy 6 Miles | |
Run 11 - Tempo 30 Minutes @ 3:55 to 3:59 [6:18 to 6:25] | |
Run 12 - MLR 12 Miles @ 7:45 to 8:00 | |
Run 13 - Easy 4 Miles | |
Run 14 - VO2Max 8x400 @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 15 - TBC | |
Run 16 - TBC | |


WTD 26.19M MTD 50.16M YTD 1600.24

outforarun

45 Minute Tempo

Very pleasantly surprised with how this run went. After two forgettable post DCM weeks I was expecting this to hurt, instead I went from comfortable to comfortably uncomfortable and never went into the red. I could have continued for another 5 minutes if I'd had too.

Wore the Asteria again. Unlike the ST5s I've left the original insole in place and added my own shorter insoles on top of them. Normally I would replace the original with my own, but so far it feels good to run on the additional insole. I wear three gloves again, one on the left, two on the right, but today both hands are fine.

3K warm-up and then I switch to tempo pace. More or less 4.5 clockwise laps of the playing fields. Pace feels instantly manageable. I'm targeting 3:55 [6:18] to 3:59 [6:25] and for the first two laps the Garmin switches between 3:53 [6:15] and 3:54 [6:17]. Effort feels right but I have a little concern that I may be starting too fast, a lot can happen in 45 minutes. Nice to know that I can drop the pace down quite a bit and still remain on target.

On the second two laps I settle on 3:55 [6:18]. I start feeling the effort a little more now and I remind myself that I don't have to push. All the same the pace stays fixed at 3:55 [6:18]. Legs are being worked but feel strong. Lungs are good. As always the run from the Fort to Acres is the hardest part of the lap, with a light chilly breeze working against me. Deer along here also threaten to disrupt my rhythm.

Go through 10K on the Garmin in around 39:17. Complete 4 laps and have over 4 minutes left to run. I stay strong, 3:55 [6:18] stays as average pace. The Garmin starts beeping when I'm about 10m away from the north-east bend. I run straight onto the grass and a couple of seconds later the 45 mins is up. I like the fact I reached the end of this stretch of path, I also like the fact I covered 11.5K and I like the fact I completed this at the fast end of tempo range.

I felt good. I could have gone on for 50 minutes. I do intend to step these tempo sessions up. I'll run one more 45 minute one and then jump up to 50 mins. A couple of these and then see about 55 mins. End goal might be to run two 60 min tempo sessions. I reckon this would really help leg strength and speed endurance.

Walked to town in the afternoon on well exercised legs to catch the rugby.

Warm-up 3.00K @ 5:19 [1.87M @ 8:34]
Tempo 11.50K @ 3:55 [7.15M @ 6:18]
Cool-down 2.08K @ 5:02 [1.29M @ 8:06]

Total 16.61M @ 4:19 [10.32M @ 6:56]

Toward Jingle Bells Session Targets | Actual Results | Post Run Weight
Run 01 - Easy 4 Miles | 3.99M @ 8:12 | N/A
Run 02 - Easy 4 Miles | 4.07M @ 7:50 | N/A
Run 03 - VO2Max 5x800m @ 3:35 to 3:39 [5:46 to 5:52] | Average 800m in 2:53.71 @ 3:37 [5:49] | N/A
Run 04 - Easy 10 Miles | 10.27M @ 7:58 | N/A
Run 05 - Tempo 45 Minutes @ 3:55 to 3:59 [6:18 to 6:25] | 16.61K @ 4:19 with 11.50K @ 3:55 [7.15M @ 6:18] | 70.95 KG
Run 06 - MLR 12-14 Miles @ 7:45 to 8:00 | |
Run 07 - Easy 4 Miles | |
Run 08 - Easy 4 Miles | |
Run 09 - V02Max 10x400m @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 10 - Easy 6 Miles | |
Run 11 - Tempo 30 Minutes @ 3:55 to 3:59 [6:18 to 6:25] | |
Run 12 - MLR 12 Miles @ 7:45 to 8:00 | |
Run 13 - Easy 4 Miles | |
Run 14 - VO2Max 8x400 @ 3:35 to 3:39 [5:46 to 5:52] | |
Run 15 - TBC | |
Run 16 - TBC | |


WTD 36.51M MTD 60.48M YTD 1610.56