2012 4 Races for 4 PBs

AuldManKing

Did you run backwards at any stage!!

From all the Strava profiles that I seen - 99.9% of them were 4.9x to 5.02.

With those mile splits - you deserved a sub 30 result - certainly will get it next time.

Well deserved performance.

tomwaits48

great result D. You whizzed by me on the second mile, you looked like you were flying, moving through the crowd very gracefully.

Back in Black

Great running. That sub 30 is within touching distance.

outforarun

squiredanaher wrote: »

Brilliant. You,ve done alot of hard work last few years to be in this shape. Its only january, and the Sub 18, Sub 30, and Sub 3 will be looking over their shoulders !!! Yes i reckon holding watch in fingers may have something to with the .13 also poss trees. Crowded starts can be v frustrating. Lucky you moved up a bit closer before the start. Enjoy a few recovery runs. Well deserved.

Thanks. Optimistic alright for the sub 30 and sub 3, but the sub 18 I don't know. Was talking with overpronator about 5K PBs: last December I took 5 seconds off a 2 year old 5K PB, then one month later I take 86 seconds off a 2 year old 5M PB. Seems inconsistent, but then unless I really focus on 1500m and 3K pace I can't see myself making big cuts into my 5K PB.

Ordered a Garmin 230.

AuldManKing wrote: »

Did you run backwards at any stage!!

From all the Strava profiles that I seen - 99.9% of them were 4.9x to 5.02.

With those mile splits - you deserved a sub 30 result - certainly will get it next time.

Well deserved performance.

I was a bit annoyed with the Garmin for sure, false hope for a lot of the race. Average pace of 5:56 min/mile and no sub 30 :mad:
Nice running yourself, sorry I didn't spot you.

tomwaits48 wrote: »

great result D. You whizzed by me on the second mile, you looked like you were flying, moving through the crowd very gracefully.

Never saw you, I must have been focused. Thanks, the stride felt fluid and the legs felt light, don't know about graceful.

Back in Black wrote: »

Great running. That sub 30 is within touching distance.

Thanks man. Only 2 months ago a sub 30 5 mile seemed a long long way away, I'm happily surprised that it's now a realistic target. Just have to stay consistent and injury free.

outforarun

Easy 4 Miles

This week is a transition week. Some recovery after Sunday's race and ahead of HM training which starts from Monday. I need to spend some time deciding paces to plug into the plan, but I've decided sub 1:25 will be the goal, that would represent around 2 minutes off my current best. Goal may change based on how training progresses.

Went out Tuesday for any easy 4 at lunchtime. Lap of the playing fields. I don't think I've ever seen so many deer congregated in the same spot, well over a 100 maybe 200 between the fort and the lodge on either side of the path. Damp and wintry conditions. The legs felt good though, no ill effects evident post Raheny.

Ordered a shiny yellow Garmin 230.

M01 9:39
M02 8:29
M03 8:10
M04 8:15

Total 4.02M @ 8:38

WTD 4.02 MTD 182.66 YTD 182.66

outforarun

Easy 10 Miles

Wednesday evening and didn't dwell on this one beforehand, just switched into auto-pilot and put on the gear and headed out for 10 easy no time target miles around Athlone. Crossed west side of the Shannon for a mile or so. Mild conditions. I daydreamed my way around and the run didn't drag as much as I'd thought it would. Miles 8 and 9 consisted of muddy laps of the football pitches in AIT. Real cross country look to the Nimbus and to my calves after this one.

M01 9:11
M02 8:35
M03 8:28
M04 8:26
M05 8:31
M06 8:20
M07 8:20
M08 8:19
M09 7:57
M10 8:25

Total 10.03M @ 8:28

WTD 14.05 MTD 10.03 YTD 192.69

outforarun

Easy 8 Miles

Very surprised when I checked my splits after this one. I was expecting to see an average pace of maybe 8:15, instead it's 7:52. And for the last 7 miles it was 7:41 average. No way did I feel I was travelling at that pace.
I had Friday off work and ran this one mid-morning. Up Chesterfield to Castleknock, down to Chapelizod and home via Islandbridge. Continue to enjoy this target-less week.

Somewhere along the Chapelizod Road I pass 200 miles for the year.

M01 9:14
M02 7:59
M03 7:38
M04 7:34
M05 7:33
M06 7:42
M07 7:36 (200 miles for the year)
M08 7:51

Total 8.33M @ 7:52

WTD 22.38 MTD 18.36 YTD 201.02

outforarun

Easy 4 Miles

Wet and cold at 8:00am in Cork. This was just a short one to keep the legs alert. Rain falling and lots of puddles to splash through. Would have enjoyed this if it wasn't for the Gingerbread Man calling from around 1 mile in. Nice loop though, down Mardyke, up to Dennehy's Cross and then back along College Road, Finbarr's Cathedral and across to Morrison Island, back along South Mall and Washington Street. Rarely so happy to finish a 4 miler!

M01 9:24
M02 8:41
M03 8:30
M04 7:49

Total 4.06 @ 8:36

WTD 26.44 MTD 22.42 YTD 205.08

outforarun

So far so good for 2017.

This first month was marked as a warm-up month to get me ready for the two main goals of the year, the Cork City HM and then DCM17. And with January complete I certainly feel warmed up and eager to get stuck into some proper structured training plans.

I'd picked Raheny as a race to start the year positively because my 2 year old PB of 31:48 was a sitting duck. I wasn't surprised to log a PB, but I was very pleased to go sub 30:30 and very pleased with how controlled I ran the race. The fact that I can genuinely consider running for a sub 30 has given me a huge boost of confidence ahead of the rest of the year. It's also made me decide to run the K-Club 10K in April as I now feel confident of targeting 3:45 [6:02] pace for a shot at a 37:XX.

Mileage has been consistent and I've added a table below to help inspire me to stay consistent and finally hit 2000 miles in a calendar year. Diet has also been good (although the Raheny goodie bag proved too strong to resist, I reckon PB goodie bags are fair game).

This month I've switched my focus to alcohol consumption, tracking units consumed. I want to gradually reduce my weekly consumption. I notice that tracking does make a difference, not just in terms of quantity but also in terms of choice of drink, for example Guinness West Indies Porter (6.0%) has been replaced with Guinness Dublin Porter (3.8%). I now drink wine in 150ml servings so glasses aren't as full as the were before. I also avoided all alcohol the day before my 30 minute tempo and before Raheny - I believe this helped me on both of these runs.

Memorable runs from January include New Year's Day 15 miler through Milan parkland and rice fields. My 30 minute tempo run where I ran faster than target tempo pace, covering 4.88 miles on the Garmin. And of course Raheny. I also enjoyed my failed attempt at a segment PM in Parco di Trenno. I aim to but this right later in the year.

In other news: I'm starting to consider dropping my Nimbus and switching full time to Asterias. I would alternate between 2 pairs. The Nimbus are starting to feel too heavy and I mostly don't enjoy wearing them. Ordered a Garmin 230, hopefully should arrive in time for next week's HM training kick-off.


Month | Monthly Miles | Daily mileage for month | Weekly Mileage for month | Daily mileage for year | Weekly mileage for year | Predicted yearly mileage
January | 182.66 | 5.89 | 41.25 | 5.89 | 41.25 | 2151
February | | | | | |
March | | | | | |
April | | | | | |
May | | | | | |
June | | | | | |
July | | | | | |
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

overpronator

Need to pick your brain about those asterias

squiredanaher

Jakers you dont half spread it around, dublin, athlone, cork, italy etc !.....
By the way, Would it not make more sense to hit the lap button as you pass the km markers in a race? No issue with surprises then. (ha, unless the km marks are out of position, which i,d doubt in a big race like raheny)

outforarun

squiredanaher wrote: »

Jakers you dont half spread it around, dublin, athlone, cork, italy etc !.....
By the way, Would it not make more sense to hit the lap button as you pass the km markers in a race? No issue with surprises then. (ha, unless the km marks are out of position, which i,d doubt in a big race like raheny)

Have runners, will travel. Probably would make more sense to hit lap button at the split markers, but yeah I'd always be wondering if they had been placed correctly or not. Hopefully I see less variation on the new Garmin. And I also need to repeat what I did in Blessington and really focus on running the best racing-line.

outforarun

12 Miles @ 2:56 Marathon Pace

Changed my mind several times ahead of Sunday's run. At first it was going to be a 17 miler but that would have required a 6:30am start. Then it was going to be a 13 miler to bring up 40 miles for the week. Then I was late so decided on 12 miles. I was against the clock so decided I'd run 12 miles at 6:5X pace. That was the plan heading out around 7:30 on Sunday morning. Chilly and dark. I opted for three laps of Saturday morning's new loop. Took some time to feel comfortable with the pace and I'm putting this down to the early hour.

Checked Garmin at the end of lap 1 and saw I was traveling faster than 6:5X pace. I ease of as I head into the second lap. Check pace again at the end of lap 2, I've slowed a little but I'm still travelling faster than planned. Final lap and this one is the first one completed fully in daylight. There's a hill on mile 2 of the 4 mile loop, I was starting to find the ascent difficult on lap 3, otherwise the rest of the run was very manageable. Finished at 2:56 marathon pace.

Heard a dog barking up ahead at one point, couldn't see it, and then realised it wasn't a dog, instead it was almost certainly the biggest crow/raven I've ever seen!! Also spotted a seal swimming into town.

M01 7:00
M02 6:47
M03 6:35
M04 6:29
M05 6:41
M06 6:39
M07 6:43
M08 6:50
M09 6:47
M10 6:43
M11 6:47
M12 6:42

Total 12.19 @ 6:44

WTD 38.64 MTD 34.61 YTD 217.28

AuldManKing

outforarun wrote: »

Heard a dog barking up ahead at one point, couldn't see it, and then realised it wasn't a dog, instead it was almost certainly the biggest crow/raven I've ever seen!! Also spotted a seal swimming into town.

Are you sure you ran and didn't just have a weird dream??

outforarun

AuldManKing wrote: »

Are you sure you ran and didn't just have a weird dream??

:):)
I had a crap day on Monday but this made me lol. Thanks.
(and at first I thought the huge crow was a black bin-liner)

outforarun

4 Miles Easy

Usual lunchtime lap of the playing fields. This would be the last run for my Forerunner 210. A shiny new Forerunner 230 arrived at mrs ofar's office during the day. Ran easy without watching the Garmin. All good after Sunday's impromtu sub 3:00 marathon pace run.

This is also the last run ahead of Half Marathon training, which starts this week.

M01 8:38
M02 8:07
M03 7:47
M04 8:00

Total 4.07M @ 8:07

WTD 4.07 MTD 38.68 YTD 221.35

outforarun

General Aerobic 10K with 8x100m

In some ways it feels like the running year is only starting now. It feels good to be back on plan and back targeting a June bank holiday race in Cork.

I'm going to follow Pfitzinger & Latter's HM Schedule 1 (31 to 47 miles a week). The target for Cork is 1:24:XX.

I'll be shuffling weekly runs a little to accommodate work travel logistics. I'll also be adding 3 miles to every Sunday endurance run, this with an eye on DCM17 (and my 2000 mile goal).

It's a 12 week plan and I'm going to take a lot of box-ticking pressure off by allowing myself 17 weeks to complete. That's 5 weeks of buffer, 2 of these are earmarked for the start of DCM training and I'll use another one (or maybe two) for the K-Club 10K.

I don't have the book alongside me as I write, but appendix C lists associated paces for the key training run types. I'm going to put myself in the set based on a current 5K time of 18:30 (the other sets are 18:00 or 19:00).

The schedule starts with some general aerobic kilometres and a set of strides. I run these in Athlone on Wednesday evening. It's been a while since I applied proper discipline during training to ensure I stay inside target pace. It's also the first run for my Garmin 230 - I like it. I like the vibrate and it means I don't have to struggle to hear audio cues over the wind.

Interesting to see cadence results. Garmin Connect says that "an often-cited target for running cadence is 180 steps/min", my average cadence for this run is ... 180.

I run the strides back and forth on the Garrycastle Bridge, half of them into a slight headwind.

A simple easy start to my first dedicated Half Marathon training plan.

Total 10.15K @ 4:58 [6.31M @ 7:59]

P&L Half Marathon Schedule 1 Week 1 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 10K @ 4:48 to 5:07 with 8x100m Strides | 10.15K @ 4:58 [6.31M @ 7:59] with 8x100m | N/A
Endurance 8M @ 7:26 to 8:14 | |
Tempo 11K with 14min and 12min @ 3:50 to 3:56 [6:10 to 6:20] | |
Endurance 13M @ 7:26 to 8:14 | |


WTD 10.38M MTD 44.99M YTD 227.66M

outforarun

Endurance 8 Miles

Ok 8 miles is hardly endurance but it does allow me to try out P&L's endurance pace. This runs from 7:26 to 8:14, a larger range than what I'm used to. They emphasise that you should start the run at the slower end of this range and gradually increase the pace, finishing at the faster end.

I know that if I run this as I would normally run an 8 miler, I'd start with a slow mile or two and then work average pace down to the faster end of target. But this would mean that I'd run 1 or 2 miles too slow, and 6 or 7 miles too fast to drive down the average.

So to combat this I set the auto-lap to 2 miles and focused on lap pace. Plan was to complete my first lap between 8:00 and 8:14, second lap at say 7:50 to 7:59, third lap a little faster again and final 2 mile lap at 7:2X pace.

This worked out really well, even though I started faster than expected with a 7:59 pace opening lap. Following this structure and being really disciplined about pace ensured the 8 miler didn't become another boring midweek mid-distance midlands run.

Legs felt good throughout and each shift in pace was totally comfortable.

Enjoying this new plan and new focus on pacing. Average cadence tonight was 182.

M1-M2 @ 7:59
M3-M4 @ 7:40
M5-M6 @ 7:33
M7-M8 @ 7:25

Total 8.31M @ 7:40

P&L Half Marathon Schedule 1 Week 1 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 10K @ 4:48 to 5:07 with 8x100m Strides | 10.15K @ 4:58 [6.31M @ 7:59] with 8x100m | N/A
Endurance 8M @ 7:26 to 8:14 | 8.31M @ 7:40 | N/A
Tempo 11K with 14min and 12min @ 3:50 to 3:56 [6:10 to 6:20] | |
Endurance 13M @ 7:26 to 8:14 | |


WTD 18.69M MTD 53.30M YTD 235.97M

outforarun

11K with 14min and 12min @ LT

Just when I was starting to pay less attention to the watch and run a little more on effort along comes the Forerunner 230, I'm a slave to the robot on my wrist again.

I'm really enjoying the new toy. Set up the workout on GarminConnect on Friday evening and transferred to the watch. So, 3K warm-up, then 14mins at LT pace of 3:51[6:11] to 3:55 [6:18], then 4 minutes recovery before another 12 mins at LT and then cool-down.

Cold and grey outside on Saturday morning, but the air felt fresh and clean. Usually venue for this. Today a slight headwind blowing from Acres to the fort.

Into the tempo section and the Garmin starts talking to me, too slow, too slow, in desired range, too fast, in desired range. After about 60 seconds of this I'd found a sweet spot and concentrated on holding pace and not feel any more vibrate alerts. It works and I complete the first tempo section uninterupted @ 3:55 [6:18].

Run a relaxed 4 mins recovery before starting into the second tempo section halfway along the fort to Acres stretch. Again around a minute of alerts before I'd settled on pace and I ran the rest of this section without looking at the watch in 3:53 [6:12] pace.

The second section felt a little tougher than the first but both sessions were very manageable. This tempo pace range is faster than what I had set as tempo range (3:55 [6:18] to 3:59 [6:24]) over the last few months, but I think this new range is more accurate, seeing as my 10K is now, I hope, between 3:45 [6:02] and 3:49 [6:08], and by HM is high 3:5X.

Finished with a cool down that brought me up to 13K rather than the prescribed 11K. All good for the 2000 mile target.

3.00K @ 5:17 [1.86M @ 8:30]
3.58K @ 3:55 [2.22M @ 6:18]
0.93K @ 4:17 [0.58M @ 6:54]
3.09K @ 3:53 [1.92M @ 6:12]
2.99K @ 4:39 [1.86M @ 7:29]

13.59K @ 4:24 [8.44M @ 7:03]

P&L Half Marathon Schedule 1 Week 1 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 10K @ 4:48 to 5:07 with 8x100m Strides | 10.15K @ 4:58 [6.31M @ 7:59] with 8x100m | N/A
Endurance 8M @ 7:26 to 8:14 | 8.31M @ 7:40 | N/A
Tempo 11K with 14min and 12min @ 3:50 to 3:56 [6:10 to 6:20] | 13.59K @ 4:24 with 3.58K @ 3:55 [2.22M @ 6:18] and 3.09K @ 3:53 [1.92M @ 6:12] | 70.50 KG
Endurance 13M @ 7:26 to 8:14 | |


WTD 27.13M MTD 61.74M YTD 244.41M

outforarun

Endurance 13 Miles

Ok got carried away with the 230 on Sunday morning. I decided to set up this 13 miler as a workout, which is fine, but I broke it down into too many sections with pace ranges that were too narrow. The end result was a run that was disciplined in terms of hitting my paces but also a run that didn't feel like it evolved naturally. I broke the run into 3M+3M+3M+2M+2M with slightly faster paces in each section, 8:XX, 7:5X, 7:4X, 7:3X and 7:2X. Next weekend I have a 14 miler and I'll divide that into 4M+5M+5M but with broader target ranges in each section.

It was chilly out there on Sunday morning but it was dry and not too windy. I headed up to Ashtown and along the canal to Castleknock before descending back down through the park with a diversion for a lap of Farmleigh. Wore the Nimbus for this and they felt ok. Later in this plan there are proper progression long runs scheduled for Sunday mornings where the last few miles are run at LT pace, for these I'll stick to the Asterias. Finished feeling strong and with fresh legs.

And that's the first week of PL47 completed. So far so good and I think it's a happy coincidence that the 230 arrived just in time for the more complex sessions that are scheduled for the next weeks.

3.00M @ 8:01
3.00M @ 7:55
3.00M @ 7:43
2.00M @ 7:31
2.00M @ 7:28

Total 13.00M @ 7:46

P&L Half Marathon Schedule 1 Week 1 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 10K @ 4:48 to 5:07 with 8x100m Strides | 10.15K @ 4:58 [6.31M @ 7:59] with 8x100m | N/A
Endurance 8M @ 7:26 to 8:14 | 8.31M @ 7:40 | N/A
Tempo 11K with 14min and 12min @ 3:50 to 3:56 [6:10 to 6:20] | 13.59K @ 4:24 with 3.58K @ 3:55 [2.22M @ 6:18] and 3.09K @ 3:53 [1.92M @ 6:12] | 70.50 KG
Endurance 13M @ 7:26 to 8:14 | 13.00M @ 7:46 | 70.45 KG


WTD 40.13M MTD 74.74M YTD 257.41M

overpronator

Youre getting your moneys worth from the 230 anyway!!

AuldManKing

I get a feeling that you have the tidiest desk in the office

outforarun

AuldManKing wrote: »

I get a feeling that you have the tidiest desk in the office

Funny cause it's (very) true!

outforarun

overpronator wrote: »

Youre getting your moneys worth from the 230 anyway!!

It will definitely be put through its paces.

outforarun

General Aerobic 11K with 6x12sec hills + 6x100m Strides

Ran this one in Dublin on Tuesday evening. I spent some time thinking about what hill I should use for the 12sec hill repeats: the Luas track from Heuston up to Jame’s Street? The Khyber? Left or right up the hill inside the Chapelizod Gate? In the end I opted for the DCM hill on St. Laurence’s Road.

Made two mistakes on this run, one minor and one not so minor. The minor mistake involved getting the number of repeats wrong in my head, I thought it was 8 of each and not 6 of each. I’d programmed the 230 correctly and so realised my error when I starting sprinting uphill for a seventh time. Not to worry I stopped at 6 climbs and still made sure I ran 6 times 100m strides. It just messed up the splits a little on the run.

The less minor error was running the fast bits of this session closer to the start of the run than the end of the run. I did 3K of warm-up and felt fresh for the hills and strides. But afterwards I still had over half the run to complete to bring up the prescribed 11K. And with about 3K to go the legs weren’t feeling so fresh anymore and any energized sensation from the fast bits had faded away. St.Laurence’s Hill worked fine but it needs to come near the end of the run next time.

Looking at some of the data afterwards and one thing stands out, my cadence drops fairly dramatically during the hill repeats. Not sure if that's good bad or normal, but my stride felt good on the hills so I'm happy with that.

3.00K @ 4:55 [1.86M @ 7:55]
6x12sec hills & 6x100m strides
5.15K @ 4:56 [3.2M @ 7:56]

Total 11.02K @ 4:54 [6.85M @ 7:53]

P&L Half Marathon Schedule 1 Week 2 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 11K @ 4:48 to 5:07 with 6x12sec hills & 6x100m Strides | 11.02K @ 4:54 [6.85M @ 7:53] |
Endurance 8M @ 7:26 to 8:14 | |
Tempo 13K with 18min and 12min @ 3:50 to 3:56 [6:10 to 6:20] | |
Endurance 14M @ 7:26 to 8:14 | |


WTD 6.85M MTD 81.59M YTD 264.26M

outforarun

The first four weeks of the P&L plan feature just four runs each. I'm going to pad this out to 5 runs a week with an easy 4 miler. This week however I'll make an exception because Wednesday evening instead of running, I went to the AIT International Indoor Grand Prix.

My first time ever attending an event like this and I really enjoyed it. Not every day you get to see 5 Rio Olympians racing in a 1500m final. Nor is it every day you get to see three men run sub 4:00 in the mile. Up close you really get an appreciation for how fast these athletes are travelling. The speed in the women's 800m and the men's 400m was frightening. Really enjoyable night.

I think you can book the indoor track here as easily as you can book the outdoor one, I must try it out one evening.

outforarun

Endurance Pace 8 Miles

I spent Sunday night programming each of the week's runs as workouts on the 230. Tonight's run was set up as 3M @ 8:00 to 8:15, then 3M @ 7:45 to 8:00 and finally 2M @ 7:25 to 7:45.

Some drops of rain falling and the cloud cover this evening kept things fairly mild. The Nimbus felt heavy though and the legs not super fresh. Found my paces relatively easily tonight and the gradual increase in pace felt natural and not forced. On the descent down Magazine Road I landed heavily on my left foot and for the next 400m or so I could feel some twinges from the left knee. Thankfully these passed so hopefully I escaped unscathed.

3.00M @ 8:02
3.00M @ 7:47
2.00M @ 7:28

Total 8.30M @ 7:49

P&L Half Marathon Schedule 1 Week 2 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 11K @ 4:48 to 5:07 with 6x12sec hills & 6x100m Strides | 11.02K @ 4:54 [6.85M @ 7:53] | N/A
Endurance 8M @ 7:26 to 8:14 | 8.30M @ 7:49 | N/A
Tempo 13K with 18min and 12min @ 3:50 to 3:56 [6:10 to 6:20] | |
Endurance 14M @ 7:26 to 8:14 | |


WTD 15.15M MTD 89.89M YTD 272.56M

outforarun

13K with 18mins and 12mins @ LT

Ok if I'm going to follow this training plan properly I need to impose a new rule for the days ahead of tempo runs. No drinks and at least 6 hours sleep. I failed both of these items on Friday and without a doubt it made Saturday morning's task much more difficult. This was the first session of this training plan where I felt I was being made to work hard.

As always I headed for the playing fields in the park and started lapping clockwise. 3K of warm-up then into the first tempo section. Settle into target pace and estimate that I'll cover around a lap and two thirds. I flirt with the 'too fast' alert a few times. I don't doubt I'll hold pace but both legs and lungs are working harder than last week. I immediately know I shouldn't have had that extra glass of wine Friday night and getting to sleep before 2:30 would have been wise. Too late now.

I only half welcome the 4 minute recovery, part of me just wants to get the second tempo section finished asap, I'm concerned about how tricky it will be to get back up to speed after a break. The 4 mins pass and I return to tempo pace. It's not as difficult as I'd feared. The sun tries to break through as I head up Acres and I realise it's warm, probably the warmest day of the year so far. My default at the moment is to put on gloves and running jacket, Saturday morning I shouldn't have worn either of these.

Happy to finish the second tempo section on target and start an easy cool-down home. Checking cadence stats afterwards and see for the tempo sections it rises into the 190s.

Friday and Saturday morning I had a little pain in my left knee after Thursday evening's run. Nothing severe, felt like a light bruise. Fortunately I couldn't feel anything once running.

3.00K @ 5:32 [1.86M @ 8:54]
4.67K @ 3:51 [2.90M @ 6:12]
0.84K @ 4:45 [0.52M @ 7:38]
3.09K @ 3:53 [1.92M @ 6:15]
2.24K @ 4:59 [1.39M @ 8:09]

Total 13.84K @ 4:28 [8.60M @ 7:11]

P&L Half Marathon Schedule 1 Week 2 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 11K @ 4:48 to 5:07 with 6x12sec hills & 6x100m Strides | 11.02K @ 4:54 [6.85M @ 7:53] | N/A
Endurance 8M @ 7:26 to 8:14 | 8.30M @ 7:49 | N/A
Tempo 13K with 18min and 12min @ 3:50 to 3:56 [6:10 to 6:20] | 13.84K @ 4:28 [8.60M @ 7:11] with 4.67K @ 3:51 [2.90M @ 6:12] & 3.09K @ 3:53 [1.92M @ 6:15] | 70.75 KG
Endurance 14M @ 7:26 to 8:14 | |


WTD 23.75M MTD 98.49M YTD 281.16M

outforarun

Endurance 14 Miles

No gloves for this one

I broke this into three sections, each with generous pace target ranges and the end result was a disciplined run which was still allowed to evolve naturally. Daffodils are out and it's so mild I needn't have bothered with a jacket. I stuck mostly to the same route as last Sunday so through the park to Ashtown and along the canal to Castleknock, down through the park with a lap of Farmleigh. I added a visit down to the Furry Glen and also diverted down by HSQ at the end to bring up the extra distance.

Legs felt a bit heavy and tired at first and I could feel the effects of Saturday's tempo efforts. All the same this was an enjoyable run and I found it easy to settle into and maintain a nice tidy and comfortable pace. In fact the faster the target pace the more comfortable the run felt. Fastest mile according to Strava was mile 11, which included the descent into the Furry Glen, the trail ascent out of the Glen and then the descent down the Upper Glen Road.

Programmed the runs for week three into the Garmin on Sunday night. It'll be the toughest week so far, culminating in a 15 miler progression run, where the last two miles are required at tempo pace.

4.00M @ 8:02
5.00M @ 7:41
5.00M @ 7:27

Total 14.10M @ 7:42

P&L Half Marathon Schedule 1 Week 2 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 11K @ 4:48 to 5:07 with 6x12sec hills & 6x100m Strides | 11.02K @ 4:54 [6.85M @ 7:53] | N/A
Endurance 8M @ 7:26 to 8:14 | 8.30M @ 7:49 | N/A
Tempo 13K with 18min and 12min @ 3:50 to 3:56 [6:10 to 6:20] | 13.84K @ 4:28 [8.60M @ 7:11] with 4.67K @ 3:51 [2.90M @ 6:12] & 3.09K @ 3:53 [1.92M @ 6:15] | 70.75 KG
Endurance 14M @ 7:26 to 8:14 | 14.10M @ 7:42 | 70.10 KG


WTD 37.85M MTD 112.59M YTD 295.26M

outforarun

General Aerobic 13K with 6x12sec hills & 6x100m strides

Was starting work a little late on Tuesday morning, in Athlone. So got out for a rare morning midlands run. Fairly wet and miserable conditions. Constant sound of traffic passing over wet roads was my soundtrack for this. I made sure to keep the fast bits to nearer the end of the run. Selected a hill near AIT for the 12 second climbs. Hill was less steep than last time out, so I was covering around 60ms per climb rather than the 50ms on St. Laurence's Hill last week. Did the strides on Garrycastle Bridge. A short cool-down and I'm done.

Passed 300 miles for the year.

Total 13.20K @ 4:51 [8.20M @ 7:49]

P&L Half Marathon Schedule 1 Week 3 of 12: Session targets | Actual Results | Post Run Weight
General Aerobic 13K @ 4:48 to 5:07 with 6x12sec hills & 6x100m Strides | 13.20K @ 4:51 [8.20M @ 7:49] | N/A
Endurance 9M @ 7:26 to 8:14 | |
Tempo 13K with 18min and 15min @ 3:50 to 3:56 [6:10 to 6:20] | |
Progression 15M with final 2 miles @ Tempo pace | |


WTD 8.20M MTD 120.79M YTD 303.46M