2012 4 Races for 4 PBs

AuldManKing · 14-09-2017 10:02pm

I'd hate to run a 10k while in marathon training!! Fair play for giving it a go - it was a ****ty day for it.
you'll still get a good training stimulus from it.

And a 38:04 equates to a 2:56 marathon according to uncle Jack

outforarun · 15-09-2017 1:33am

AuldManKing wrote: »

I'd hate to run a 10k while in marathon training!! Fair play for giving it a go - it was a ****ty day for it.
you'll still get a good training stimulus from it.

And a 38:04 equates to a 2:56 marathon according to uncle Jack

All the more reason to be uber-careful if running with overpronator in DCM

outforarun · 15-09-2017 2:26am

Long Run 17 Miles

I'd taken Monday off work to run this one. Got in my gear and dropped junior outforarun to school, then started running. Made up the route as I went along.
It stayed dry for the morning, with the sun sneaking out for maybe 10% of the run. The legs felt better than I expected they would, no ill-effects from Sunday's race. Didn't take too long to reach target pace and from there the pace continued to gradually get faster and faster with no change in effort.

The last 3 miles though I did start to feel tired. Not the legs, more the engine. I started to get hungry and thirsty and spent most of the last 20 minutes or so deciding what I would eat once I got home (generous serving of Alpro coconut yoghurt with raspberries and linseed cereal topping, all nicely chilled and very very refreshing).

Happy to finish. Also happy to see that post-run I'd already lost 2 kilos since yesterday's weigh-in!

Week 12 of PD55 is finished and I've reached 1400 miles for the year, still on pace to hit 2000 by year-end.

M01 @ 8:40 from James Street to Richmond Park
M02 @ 8:21 from Richmond Park to Longmeadows Pitch and Putt
M03 @ 8:05 from Longmeadows Pitch and Putt to Ballyfermot Training Centre
M04 @ 7:27 from Ballyfermot Training Centre to Donore Harriers
M05 @ 7:41 from Donore Harriers to top of Upper Glen Road
M06 @ 7:37 from top of Upper Glen Road to the Farmleigh Clock Tower
M07 @ 7:26 from the Farmleigh Clock Tower to Oak Lawn
M08 @ 7:32 from Oak Lawn to near Royal Canal 11th Lock
M09 @ 7:09 from near Royal Canal 11th Lock to near Ashtown Lock
M10 @ 7:35 from near Ashtown Lock to an estate on Castleknock Road
M11 @ 7:45 from an estate on Castleknock Road to Farmleigh Carpark
M12 @ 7:25 from Farmleigh Carpark to eastern end of White's Road
M13 @ 7:32 from eastern end of White's Road to Furze Road
M14 @ 7:21 from Furze Road to near the Papal Cross
M15 @ 7:31 from near the Papal Cross to the S-Bends
M16 @ 7:26 from S-Bends to Islandbridge SCR
M17 @ 7:22 from Islandbridge SCR to home

Total 17.01M @ 7:39

P&D55 Week 12 Target Paces in post 2357 | Session Results | Post Run Weight
VO2Max 13K with 5x600m | 7.01M @ 7:50 with average 600 in 2:11.47 @ 3:39 [5:52] | N/A
MLR 12 Miles | 12.00M @ 7:20 | N/A
Recovery 8K with 6x100m Strides | 8.01K @ 5:32 | N/A
Blessington 10K, sub 38:38 attempt | 39:26

outforarun · 16-09-2017 10:08pm

VO2Max 14K with 5x1000m

A race, followed by a long run followed by a Wednesday evening track session. I'm not doing myself any favours.

I wasn't looking forward to this. I was in no mood to be hurting. Stalled a little after work before finally heading for the track in AIT. A little bit chilly out but I wasn't long warming up. The track was busy enough, floodlights on.

Warm-up completed, I brace myself for a difficult evening. Instead I'm pleasantly surprised. Tonight I feel light and fluid, stride feels smooth. I'd resolved to try keep these at the slower end of 5K pace as I wanted no unnecessary stress. I'd aim to be seeing a 1:29 split after 400m and a 2:58 split after 800m.

On each interval the first 400 felt ok, the second 400 was comfortably uncomfortable and the final 200 saw me push just a little. I was taking 2:30min recovery between intervals which included some grass running. While the final 1000 felt tougher than the first 1000, there still really wasn't any huge effort-variation between the 5 intervals. I never felt I was holding on and felt in control for the whole session. Had to exit lane 1 at times to overtake some traffic but I find this gives me an extra kick. It's always nice to speed past other runners.

Average 1000m was completed at 3:42 [5:58] pace with a bit of hacking between intervals.
Nice sense of satisfaction during my cool-down.

Interval 01 in 3:43.59
Interval 02 in 3:42.87
Interval 03 in 3:43.49
Interval 04 in 3:41.21
Interval 05 in 3:42.78

Total 14.02K @ 4:48 [8.71M @ 7:43]

P&D55 Week 13 Target Paces in post 2357 | Session Results | Post Run Weight
General Aerobic 8M | |
VO2Max 14K with 5x1000m | 14.02K @ 4:48. Average 1000m @ 3:42 [5:58] | N/A
MLR 12M | |
Recovery 5M | |
MP 29K with 23K @ MP | |

Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
57 / 57 / 02 / 00 / 27 | 25.72 / 87.28 / 1411.72

outforarun · 16-09-2017 10:22pm

Recovery 5 Miles

Managed to get up and out Thursday morning before 7:00am for this one. Wear a light running jacket to make myself feel a little cosier. Happy that my sleepy legs need move only at recovery pace. Pace increases during run as legs slowly wake-up. Run 2.5 miles to the bridge in Athlone. Turn around and retrace my steps back to hotel. I don't miss getting up for early runs but I do miss the sense of satisfaction you carry with you for the rest of the day.

Total 5.01M @ 8:51

P&D55 Week 13 Target Paces in post 2357 | Session Results | Post Run Weight
General Aerobic 8M | |
VO2Max 14K with 5x1000m | 14.02K @ 4:48. Average 1000m @ 3:42 [5:58] | N/A
MLR 12M | |
Recovery 5M | 5.01M @ 8:51 | N/A
MP 29K with 23K @ MP | |

Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
58 / 58 / 02 / 00 / 26 | 30.73 / 92.29 / 1416.73

outforarun · 16-09-2017 10:53pm

General Aerobic 8 Miles

I had planned on running this Friday at lunchtime, I was on a half day. However an unexpected piece of work ate into the window I had between finishing work and collecting junior outforarun from school. Had to knock the run on the head. Ran it instead this morning in Cork. I think it's the changing of the seasons kicking in, I'm finding it harder and harder to get up in the mornings.

Ran a figure of 8. The Mardyke and Sunday's Well forming one half of the 8, a Marina loop forming the other. Rowers out in force on the Lee. Run round the new Pairc ui Chaoimh, nice bit of work they've done here. Legs were heavy for first half of this but were waking up nicely during second half.

Focus switches now to tomorrow's tough MP session. Overpronator last week put the idea in my head of running one of my MP sessions at actual MP pace, not at 2:55 MP pace. I am toying with the idea, largely because I'm feeling a bit jaded of late. I think I'll play it by ear. Probably start off at 4:10 [6:42] pace. If I'm finding it really tricky to maintain then I may ease off and run a section at 4:28 [7:11].

In other news: made a decision during the week, I'm going to abandon P&D and P&L for the first 5 months of next year. I'll follow a JD half-marathon plan ahead of Cork HM. I've been flicking through the book and getting really excited about trying something new. I think the body and mind will really welcome and respond positively to some new stimulus.

3.00M @ 8:28
3.00M @ 7:53
2.00M @ 7:43

Total 8.03M @ 8:04

P&D55 Week 13 Target Paces in post 2357 | Session Results | Post Run Weight
General Aerobic 8M | 8.03M @ 8:04 | N/A
VO2Max 14K with 5x1000m | 14.02K @ 4:48. Average 1000m @ 3:42 [5:58] | N/A
MLR 12M | |
Recovery 5M | 5.01M @ 8:51 | N/A
MP 29K with 23K @ MP | |

Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
59 / 59 / 02 / 00 / 25 | 38.76 / 100.31 / 1424.76

Swashbuckler · 16-09-2017 10:58pm

Great running.

Out of interest how have you found the P&D plans and have they worked for you? Did the pbs come down?

Is the reason for dropping just to try something new? Im considering starting a P&D plan in January.

outforarun · 18-09-2017 10:20pm

Swashbuckler wrote: »

Great running.

Out of interest how have you found the P&D plans and have they worked for you? Did the pbs come down?

Is the reason for dropping just to try something new? Im considering starting a P&D plan in January.

P&D has definitely worked for me and lifted me off a plateau. I've only ever used the short up to 55 miles a week plan. This current cycle is my 5th time following it, each time I just plug in different training paces. The first time I used it was a bit of a shock to the system and nearly broke me - all the same I picked up a PB, just of one minute, moving from 3:40 to 3:39. But since then I've seen very positive progress off PD55.

from 3:39 to 3:24
from 3:24 to 3:18 (felt very much in control right to the end)
from 3:18 to 3:13 (humidity on the day knocked me out)

Personally I've found P&D worked best for me when I plugged in training paces for a marathon time around 10 minutes faster than what I will actually target on the day. Experience has told me I need that buffer.

I want to try something different now because I fear I might be settling on another plateau. I need the stimulus of something new to give me a mental and physical boost. I'm going to try a Daniel's plan for my next HM. Based on how that goes I'll see if my next marathon cycle will be PD again or if I'll try a Daniel's plan.

Swashbuckler · 18-09-2017 10:28pm

outforarun wrote:

I want to try something different now because I fear I might be settling on another plateau. I need the stimulus of something new to give me a mental and physical boost. I'm going to try a Daniel's plan for my next HM. Based on how that goes I'll see if my next marathon cycle will be PD again or if I'll try a Daniel's plan.

Best of luck with it. That's a great series of improvements. Fair play.

I got a few books lately including both Pfitzinger and Daniels. So far I haven't looked at Daniels as Pfitzinger stood out to me on initial glance. Daniels seems a bit more complicated but no harm for you mixing things up.

I'll probably use a P&D plan for my first marathon next year.

outforarun · 18-09-2017 11:39pm

29K with 23K at MP

I needed a good run and I got it Sunday morning in Cork.

Been feeling jaded of late, my Frank Duffy performance wasn't as good as I'd hoped it would be and my Blessington run felt like a step backwards. Weight had slipped a little as well. I know it doesn't help that I've been sick, but not a lot has happened in the last few weeks to indicate that progress is being made. Couple all of this with what I feel is my body's natural inclination to switch to hibernation mode at this time of year and well I was starting to lose the love for this DCM cycle.

I went to bed Saturday night not entirely convinced I'd find the will power to get up and out for this one Sunday morning. The alarm went off at 6:20, I wanted to go back to sleep but knew I'd never forgive myself. I got up and into gear and snuck out while the others were still sleeping. Still mostly dark when I set off.

Hundreds of gulls enjoying an early morning buffet of abandoned snack boxes and kebab debris. I headed toward the port and out the main road toward Dunkettle. Rowers are out early again. After 6K I turn around, hit lap on the Garmin, shift up to MP pace and head back towards town.

I'd made an agreement with myself that if 2:55 marathon pace was proving too difficult I could hit the lap button and complete whatever remained of the 23K of MP running at my actual MP pace. This would still be a productive and valuable run. On the stretch back into town I felt sure that I would at some point this morning need to put that plan into action: I was struggling already to hit 4:10 [6:42] pace. Maybe not struggling, but it felt like I was putting in much more effort than normal, it felt like the start of a 10K more than a MP session and this didn't bode well.

I cross south-side and head to Monahan Road, my plan was to run laps: Monahan Road, run around the stadium, along a short stretch of the Marina and then back Centre Park Road. This lap measures a little short of 4K. As soon as I started lapping I started to feel better. The sun was in my face, the road surface felt more inviting and I guess the legs had finally woken up after the early rise. The Garmin started to show 4:09 [6:40] and 4:08 [6:39] pace. I played it safe and everytime I saw 4:08 I'd ease off a little until eventually I'd see 4:10 again and start pushing a little. The Monahan Road stretch I found easier, the Centre Park stretch was where I'd lose speed.

I was making mental deals with myself all the while. Lets complete 13K at this pace and then do the final 10K at real MP pace, that'd be a nice session. Once I completed 13K I reckoned I could and should do 15K. I was working to hold pace and I was never sure for how long more I could continue to do so. On two or three occasions I was able to use other runners as a distraction, see them up ahead, drag them in, 'morning' and leave them behind. I completed 3 laps and then headed back toward town.

Pace was back at 4:10 on the Garmin and the effort felt tough again. I was nervously expecting it to drop to 4:11 [6:43], I didn't know if I'd be able to pick it back up if that happened. Along the South Mall, out the Western Road and onto the Mardyke. I was going to do 20K for sure, worse comes to worse I'll do the last 3K at real MP. I'm pushing and all the time the Garmin shows 4:10, I really don't want to see 4:11.

Let's hit HM distance at 4:10. I manage this and now I've turned for home and the final stretch. I think I'm going to hold it all the way. I try push some more, don't ease up. Back near the end of the Mardyke I check the Garmin, 4:09 [6:40] pace. Happy days, I'm definitely going to do it. I relax and close out the last 800ms or so. Job done.

That was tough but hugely rewarding. And it's a huge confidence boost for my sub 3:10 target. That was as much a mental challenge as a physical one. It's not yet 9:00am and I'm really looking forward to getting some breakfast, I'll be buzzed off this one for a while.

06.01K @ 5:29 [03.73M @ 8:50]
23:01K @ 4:09 [14.30M @ 6:41]

Total 29.03K @ 4:26 [18.04M @ 7:08]

P&D55 Week 13 Target Paces in post 2357 | Session Results | Post Run Weight
General Aerobic 8M | 8.03M @ 8:04 | N/A
VO2Max 14K with 5x1000m | 14.02K @ 4:48. Average 1000m @ 3:42 [5:58] | N/A
MLR 12M | |
Recovery 5M | 5.01M @ 8:51 | N/A
MP 29K with 23K @ MP | 29.03K @ 4:26 with 23.01K @ 4:09 [18.04M @ 7:08 with 14.30M @ 6:41] | N/A

Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
60 / 60 / 03 / 00 / 23 | 56.80 / 118.35 / 1442.80

outforarun · 21-09-2017 12:21am

MLR 11 Miles

My first run since Sunday morning's efforts, and the legs feel ok. I didn't set any pace alerts on the Garmin and allowed myself to start slowly and let the pace increase naturally and gradually without ever pushing it.

An early Tuesday evening meander around the Park, the evenings are closing in rapidly now. Quite a few runners out. Felt some sensation for a mile or so in the left-knee, no pain not even a twinge, just a light tingle. It passes.

Week 14 of PD is underway, just 5 weeks to go now. I still have 4 tough runs to tackle: two 10K TTs, a 4x1200 session and a 3x1600 session. The last remaining 20 miler doesn't worry me at all. I'm really looking forward to taper though.

Total 11.03M @ 7:56

P&D55 Week 14 Target Paces in post 2357 | Session Results | Post Run Weight
VO2Max 13K with 5x600m | |
MLR 11M | 11.03M @ 7:56 | 72.35 KG
Recovery 6K with 6x100m Strides | |
10K TT, Sub 39:26 attempt | |
LR17M | |

Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
61 / 61 / 03 / 00 / 22 | 11.03 / 129.38 / 1453.83

outforarun · 23-09-2017 1:54pm

VO2Max 13K with 5x600m @ 5K pace (off 90 secs jog recovery

A wet one Wednesday evening. Took a fair bit of post-work will-power to get started. One thing I like about these sessions is that the warm-up is run at whatever speed feels easy and comfortable, no need to hit the road and immediately be targeting a pace. I follow my usual gentle warm-up, which includes Killyon Hill, a short but steep 200m or so climb. One to note for hill work maybe.

Onto the track in AIT. Quite a few people out despite the uninviting weather. I run a couple of laps in lane 8 before dropping to lane 1 to get the intervals started. I do like 600ms, they don't induce the dread of longer interval sessions and they allow you to hit 5K pace without too much stress. You're only really feeling like you're working over the final 100m or so.

I tick these off without issue, all very consistent and I push a little extra on the final 600 just to try ensure it would be the fastest. As always I enjoy dashing past some of the slower runners out there.

Interval 01 in 2:13.07 @ 3:42 [5:57]
Interval 02 in 2:12.23 @ 3:40 [5:55]
Interval 03 in 2:12.58 @ 3:41 [5:56]
Interval 04 in 2:12.74 @ 3:41 [5:56]
Interval 05 in 2:11.89 @ 3:40 [5:54]

Average Interval in 2:12.50 @ 3:41 [5:55]

Total 13.33K @ 5:01 [8.28M @ 8:04]

P&D55 Week 14 Target Paces in post 2357 | Session Results | Post Run Weight
VO2Max 13K with 5x600m | 13.33K @ 5:01 with average 600 in 2:12.50 @ 3:41 [5:55] | N/A
MLR 11M | 11.03M @ 7:56 | 72.35 KG
Recovery 6K with 6x100m Strides | |
10K TT, Sub 39:26 attempt | |
LR17M | |

Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
62 / 62 / 03 / 00 / 21 | 19.31 / 137.66 / 1462.11

outforarun · 23-09-2017 9:06pm

Recovery 6K with 6x100m Strides

Legs were ok for this. Ran it after work in Athlone on Thursday evening. An easy few kilometres of stressless running to get started. Some rain and some rainbows, one particularly vivid one landing on a cow's back in a nearby field and I don't have my phone to take a shot.

I run the strides back and forth across the Garrycastle Bridge and then head back to hotel. Been a while since I ran a 4 miler. It was welcome.

Total 6.57K @ 5:14 [4.08M @ 8:25]

P&D55 Week 14 Target Paces in post 2357 | Session Results | Post Run Weight
VO2Max 13K with 5x600m | 13.33K @ 5:01 with average 600 in 2:12.50 @ 3:41 [5:55] | N/A
MLR 11M | 11.03M @ 7:56 | 72.35 KG
Recovery 6K with 6x100m Strides | 4.08M @ 8:25 | N/A
10K TT, Sub 39:26 attempt | |
LR17M | |

Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
63 / 63 / 03 / 00 / 20 | 23.39 / 141.74 / 1466.19

outforarun · 23-09-2017 10:07pm

10K TT - Bombed :(:(

This doesn't happen too often. Died a death, legs just had nothing to offer, nada. It was all over after 6K. Then the last 4K of this TT I spent thinking about why I was performing so badly.

The winner from the list of reasons is .... overtraining. There are some other factors which didn't help like a late night out with work on Thursday evening, and the last remnants of a persistant cough. But I'm fairly certain that I'm overtraining.

Rightly or wrongly I'm training off 2:55 marathon pace - which I know is faster than what I could achieve over 26.2. But a 10 minute training buffer has served me well in past cycles. This cycle instead the buffer is 15 minutes and I guess 5 mins on the fast side of 3 hours is probably worth 10 mins on the slow side of 3 hours. If I finish DCM inside 3:10 and so target sub 3:00 next year, then even then I'll tone it back, I'll train off 2:58.

So last Sunday when I ran 14.3M @ 6:41 pace I was running pretty much close to my actual 15 mile race pace (I'd target sub 100 mins if I was racing the Cork to Cobh 15 miler). I think the rule of thumb is for every mile raced you should wait the same number of days before your next tough session? So I should probably have taken it easy for around 12 days maybe. Instead, 6 days after my tough 'MP' run, I'm trying to beat a 10K race time from less than two weeks ago. A bridge too far.

I'm not worried. I know the fitness is there. I know that I've just asked too much of the legs over the last few weeks and today they decided to let me know.

This week I'm going to give my scheduled midweek track session a miss, I'll cover the distance but keep it at General Aerobic pace. Chatting with overpronator and I was saying I might run a Parkrun instead of my final 10K TT. He suggested a JD cruise interval session of 6x1mile @ 10M pace of 1 min jog recovery. I think I'll go with this.

The gory details? I'll keep it brief.

Route for the TT has the Furze Road, OS Road, Chesterfield Loop.

I wanted to just pip my Blessington time of 39:26. A modest assignment. I thought let's run at 3:56 [6:20] pace for at least the first 5K then maintain or increase if I can. That should get me home in 39:20 or faster. Easy.

I managed the first 5K in 19:48, but K5 was a 4:00 [6:27] kilometre and I was already going backwards. The lungs weren't too bad but the legs were gone, they were offering nothing but an increasingly aching heaviness.

The second 5K were completed in 20:43!! I could only muster 4:11 [6:44] pace for the final 3K, that's slower than last Sunday's 14 mile plus run. Mentally I was gone after 6K and so I probably wasn't pushing at 100%, but I wasn't far off.

A final time of 40.31 for the neat 10K on the Garmin. Makes the 39:02 I was disappointed with in Limerick earlier this year seem blistering.

Warm-up 3.70K @ 5:41 [2.30M @ 9:09]

K01 3:55 [6:18]
K02 3:56 [6:20]
K03 3:58 [6:24]
K04 3:58 [6:23]
K05 4:00 [6:27]
K06 4:03 [6:31]
K07 4:06 [6:36]
K08 4:11 [6:44]
K09 4:12 [6:45]
K10 4:11 [6:44]

Total 40:31 @ 4:03 [6:31]

Cool-down 4.31K @ 5:44 [2.68M @ 9:13]

P&D55 Week 14 Target Paces in post 2357 | Session Results | Post Run Weight
VO2Max 13K with 5x600m | 13.33K @ 5:01 with average 600 in 2:12.50 @ 3:41 [5:55] | N/A
MLR 11M | 11.03M @ 7:56 | 72.35 KG
Recovery 6K with 6x100m Strides | 4.08M @ 8:25 | N/A
10K TT, Sub 39:26 attempt | 40:31 - boom

AuldManKing · 24-09-2017 3:57pm

I'm quite sure you'll work it out, too much fitness and talent for you not to. My only caution is not to be so rigid on the Garmin.
There was something in the air yesterday, I had a 'mare also.

Looking at Strave flybys, we passed each other 3 times!! - We were probably too caught up in our own melancholy to see each other

hot buttered scones · 24-09-2017 5:55pm

I did one of those solo 10k TTs last year on the same plan and to be perfectly honest I found it really hard and got nowhere near my PB. Who knows who you would have performed in a proper race? That cruise interval session should tire out the legs in much the same way though in preparation for the next days long run.

outforarun · 27-09-2017 11:12pm

AuldManKing wrote: »

I'm quite sure you'll work it out, too much fitness and talent for you not to. My only caution is not to be so rigid on the Garmin.
There was something in the air yesterday, I had a 'mare also.

Looking at Strave flybys, we passed each other 3 times!! - We were probably too caught up in our own melancholy to see each other

Ha! Saw that afterwards on Strava alright. I was absolutely in my own world. Yeah I'm hoping a week of extra rest and a couple of easy runs will help me get back on track. Final 20 miler this Sunday. Then just 3 weeks to go!

hot buttered scones wrote: »

I did one of those solo 10k TTs last year on the same plan and to be perfectly honest I found it really hard and got nowhere near my PB. Who knows who you would have performed in a proper race? That cruise interval session should tire out the legs in much the same way though in preparation for the next days long run.

I used be happy to run these TTs. But as my 10K PBs got faster the TT's became more and more challenging. Mentally I've found they've now become tougher to approach than a 10K race. Dread and worry starts to kick in around 10 days in advance. I think though last weekend I would have seen the same outcome in a race. The legs were just shot, in a way they haven't been before in races nor TTs.

I'm definitely going to run the cruise intervals in place of the final TT.

outforarun · 27-09-2017 11:30pm

Easy 8 Miles

After Saturday's bombed session I'm going off plan for a week in an attempt to recharge and recover. I'm going to rest up and just run some easy miles ahead of next Sunday's 20 miler.

Then it's back to P&D but with two adjustments. I'll run the 4x1200m session in place of the 3x1600m session. And I'll run the Daniels cruise session mentioned above in place of the final TT.

With this in mind I took it really easy on Sunday. I didn't run the prescribed 17 miler, instead I went for a single clockwise lap of the park, ignoring the Garmin and running at easy pace. After a couple of miles I knew this was the correct decision. The legs were heavy and stiff, thighs were sore. Pushing the legs for 17 miles would not have been good. It was warm out there Sunday morning, for some reason I wore a jacket, ended up sweating buckets.

Thankfully I find I'm not concerned about Saturday's run, I'm happy the legs gave me the clear message they gave me, and I'm happy they gave this now and not closer to race day.

M01 9:43
M02 8:45
M03 8:40
M04 8:36
M05 8:19
M06 8:06
M07 8:07
M08 8:21

Total 8.27M @ 8:34

P&D55 Week 14 Target Paces in post 2357 | Session Results | Post Run Weight
VO2Max 13K with 5x600m | 13.33K @ 5:01 with average 600 in 2:12.50 @ 3:41 [5:55] | N/A
MLR 11M | 11.03M @ 7:56 | 72.35 KG
Recovery 6K with 6x100m Strides | 4.08M @ 8:25 | N/A
10K TT, Sub 39:26 attempt | 40:31 - boom

outforarun · 28-09-2017 12:01am

Easy 8 Miles

The heavy rain we'd been having throughout the day had gone when I set out this evening on another easy 8 miler. Wet conditions under foot, mostly dark before 8pm now and it felt like the end of November. Leaves on the ground wintry smells of plants, wet tarmac and some chimney smoke in there as well.

I ignored the Garmin and again ran at easy effort. Legs felt much fresher this evening than they did on Sunday. I resisted any thoughts of pushing the pace. I think the legs welcomed the two days rest I took ahead of tonight's run. The mind definitely welcomed it.

Ran my a loop along the N55 north of Athlone Town, then down by the station and through the town centre. Out Cartrontroy Road and then excursions into AIT and into the IDA park before heading back to hotel. Dark for most of this run.

M01 8:47
M02 8:23
M03 8:20
M04 8:10
M05 8:19
M06 8:04
M07 8:22
M08 8:05

Total 8.12M @ 8:19

WTD 8.12 MTD 169.34 YTD 1493.79

AuldManKing · 28-09-2017 7:50pm

outforarun wrote: »

And I'll run the Daniels cruise session mentioned above in place of the final TT.

Great idea - I've read enough to know that physiologically they have the same effect as a straight tempo.
I know psychologically its different, but on race day you'll have people around you.

outforarun · 04-10-2017 12:25am

AuldManKing wrote: »

Great idea - I've read enough to know that physiologically they have the same effect as a straight tempo.
I know psychologically its different, but on race day you'll have people around you.

Thanks - overpronator's idea. I'm looking forward to this, but a little worried in case I bomb or struggle a lot.

outforarun · 04-10-2017 12:45am

Easy 5 Miles

I've made a mistake :eek: (mate pointed it out to me on Sunday)

Somewhere along the way my plan has fallen out of sync with the calendar. I have three weeks of P&D to complete and I was convinced I had three weeks in which to do so. Instead I have four calendar weeks remaining. My reaction was and is 'Happy days'.

This takes some pressure off and allows me more leeway to step back a little following my recent self-diagnosis of over-training.

After an easy midweek, I headed out Saturday morning for an easy 5 miler over to Chapelizod via Sarsfield Road and back via Chapelizod Road. Legs were heavy, hopefully this is more due to two days of inactivity than to do with recent race pace efforts. Didn't look at the Garmin.

I guess this takes the place of the 4 mile recovery that is scheduled ahead of P&D's final 20 miler. As I've fallen so much out of sync with P&D now and I as I plan on replacing some of the remaining sessions with alternative runs, I'm going to stop posting the weekly schedule on here. But I will soon post up a full schedule of my planned runs over the final three weeks or so.

M01 9:13
M02 8:30
M03 8:15
M04 8:26
M05 8:36

Total 5.02M @ 8:36

WTD 13.14 MTD 174.36 YTD 1498.81

outforarun · 04-10-2017 1:26am

Long Run 20 Miles

At times I wonder if I deliberately aim to sabotage myself.

I'd planned for a while to drop all alcohol from 1 October until hopefully a PB beer on marathon evening. I should have stopped instead from 30 September. We had friends round Saturday evening for dinner (I tried fried pollenta cakes for the first time, not too bad, with some red chillis, shallot and coriander in the pollenta mix). One bottle too many of red was opened. I also didn't get to bed until close to 3 in the morning.

Surprise surprise: too much wine, too little sleep and a 20 mile morning run, turns out not to be a great mix.

I managed to get out before 9:00. But I was never in the mood for this. I can't say I enjoyed it. My head was fine but my stomach could have been better. I divided the run into 4 blocks of 5 miles and tried successfully to run the blocks at 7:5X, then 7:4X, then 7:3X and finally 7:2X pace.

I entered the park at Islandbridge Gate and ran 3 anti-clockwise laps before exiting at Park Gate and home.

The first 10 miles were ok, I wasn't struggling even if I wasn't enjoying the run. The 3rd 5 mile block, took a little concentration. But the final block definitely saw Saturday night catch up with me. The last 3 miles in particular I just couldn't wait to get home and be done. Felt low on energy and heavy footed. I ran this without gels. I should probably carry one or two with me on next Sunday's long run. I also need to get a new pair of Asterias.

Broke 1500 miles for the year at the start of Sunday's run. Still on track to hit 2000 for the year.

Did not feel great Sunday late morning and early afternoon. It was hard enough to cook lunch and I could only pick at it once cooked. Felt better in the evening and had my appetite back. I also walked from home to the Phoenix Park Visitor Centre and back later in the afternoon and felt fine doing so.

01-05 Miles in 39:27 @ 7:53
06-10 Miles in 38:43 @ 7:45
11-15 Miles in 37:56 @ 7:35
16-20 Miles in 37:10 @ 7:26

Total 20.03M @ 7:40

WTD 33.17 MTD 20.03 YTD 1518.84

outforarun · 05-10-2017 12:46am

Recovery 6 Miles

Monday evening in Athlone was another 'winter's coming' run. Darkness settling in early, a chill in the air, leafs falling. Happy to be running recovery pace. The legs are tired from Sunday's 20 miler. I run my larger loop, along the N55 and back to town via the station. I head back out the old Dublin Road and back to hotel. Fully dark out by the end.

M01 9:20
M02 8:45
M03 8:50
M04 8:54
M05 8:54
M06 8:53

Total 6.02M @ 8:57

WTD 6.02 MTD 26.05 YTD 1523.86

outforarun · 08-10-2017 10:50pm

September Review

Not a great month. September was defined by three runs, two of which were poor, the third was encouraging.

The two poor runs: Blessington 10K where I finished in 39:26, and two weeks later a 10K TT round the Furze, OS Road, Chesterfield loop in the Park, where I bombed completely and could only muster a 40:31. Sandwiched in between these was an early morning MP session down in Cork where I managed 14.2M @ 6:41 pace, that's 2:55 marathon pace. This MP session is the one good thing I take out of September. It was hard work, physically and mentally, but I enjoyed the run and has given me a shot of confidence ahead of my sub 3:10 attempt.

The two poor 10Ks I hope are explained largely by sickness and over-training. Blessington was run while I was still hacking and coughing from something picked up after Frank Duffy. While the TT in the park was run 13 days after Blessington and just 6 days after my MP session in Cork, which realistically was the equivalent of a 15 mile race effort. There was also a 5x1000m track session squeezed into this 13 day period. The legs said enough is enough.

With over-training the suspected cause behind my poor TT, I eased up for the rest of September, ignoring P&D, taking extra rest days and running easy runs without fixating on the Garmin.

I also weighed in at 73+ kilo after Blessington so September saw me re-focus on diet.

Despite easing up at the end of the month, the 2000 mile goal for the year is still looking good.

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 | 162.69 | 5.81 | 40.67 | 5.85 | 40.97 | 2136
March | 180.88 | 5.83 | 40.84 | 5.85 | 40.93 | 2134
April | 163.20 | 5.44 | 38.08 | 5.75 | 40.21 | 2097
May | 137.52 | 4.47 | 31.05 | 5.48 | 38.34 | 2000
June | 146.25 | 4.88 | 34.13 | 5.38 | 37.64 | 1963
July | 195.44 | 6.30 | 44.13 | 5.49 | 38.44 | 2004
August | 160.29 | 5.17 | 36.19 | 5.45 | 38.15 | 1989
September | 174.36 | 5.81 | 40.68 | 5.49 | 38.43 | 2004
October | | | | | |
November | | | | | |
December | | | | | |

squiredanaher · 08-10-2017 11:00pm

Anyone can have a bad run. But not anyone can run a good run. Your 14miles at 6:41 is great going. Keep the faith.

outforarun · 08-10-2017 11:09pm

Easy 8 Miles

I had planned on getting out Thursday evening, but ended up working until 8pm and was just two tired. I persuaded myself that it would be ok to rest up a little more. I'll get back on a plan for the last 3 weeks, for now the key was to feel as fresh as possible before Saturday's planned 6x1M cruise interval session.

So it wasn't until Friday evening that I was back on the road. A little chill in the air so a running jacket went on. I kept this simple, an anti-clockwise lap of the park. The legs felt heavy for the opening, mostly uphill, miles. But once I reached OS Road and the road flattened out the legs started to feel better. I reckon they were heavy from midweek inactivity.

I also have to get a new pair of Asterias, this pair I think have clocked up far too many miles.

M01 9:02
M02 8:31
M03 8:08
M04 8:09
M05 7:53
M06 8:00
M07 8:01
M08 8:08

Total 8.04M @ 8:14

WTD 14.06 MTD 34.09 YTD 1531.90

outforarun · 08-10-2017 11:16pm

squiredanaher wrote: »

Anyone can have a bad run. But not anyone can run a good run. Your 14miles at 6:41 is great going. Keep the faith.

Thanks. I know you're right. Annoyingly, often the temptation is to think you're only as good as your last run. I know I'm better than that last TT. I know the MP run is a truer reflection of where I'm at.

outforarun · 08-10-2017 11:58pm

Cruise Intervals 6x1M

I was looking forward to trying something new. I was also worried ahead of this not sure how the legs would behave. If I hadn't had that TT blow-up 2 weeks ago I would have been completely confident of hitting my paces for this one, instead I brought some doubt with me to the playing fields in the 15 Acres on Saturday morning.

The plan was to run the mile intervals at 10 mile pace. I ran Frank Duffy at 4:02 [6:31] pace on the Garmin. So that was my target, I set alerts on the Garmin to warn me if travelling faster than 3:58 [6:23] or slower than 4:04 [6:32], but I'd monitor the watch and would try to keep it at Frank Duffy pace. I'd run these clockwise around the playing fields. Lots of other runners running fast sessions around here this morning. A Simon run also just starting on Acres.

The first interval was ok. The second interval also was manageable. However two things were becoming evident; 60 seconds is not a lot of recovery, and running from the Fort to Acres was not a lot of fun. A strong headwind was blowing against me along here. I spent a lot of the session trying to anticipate how much of the next interval would be run into it.

I was holding pace fairly comfortably, but my stride didn't feel great. This may be the final time I wear the current pair of Asterias, they feel flat and they sound flat. I can't say I was enjoying this, I was anxious to finish and I was too anxious to hit my paces.

Fort to Acres was like an interval session within the interval. Each lap the wind seemed stronger here. It really was a case of head down and grind it out. The Garmin always showing the average pace dropping along this stretch.

Interval 4 was tough, Interval 5 was tougher. I can see how this session on first glance on paper appears 'easy', however once on the road the 60 second recovery really ensures you need to work and stay focused. This session is not a gimme.

I hit mile intervals 1 to 5 on target. I was happy to start into the final mile repeat. However the first 800m or so of this one were into the headwind. This was tough and I had to ensure I remained calm when I saw 4:04 [6:32] pace on the Garmin when I turned onto Acres. Out of the wind I knew the pace would improve for the same effort, even if I was now running up an incline. Once I turned right at the top of the incline I knew I'd complete the session on target.

Happy to finish the final mile (my fastest of the morning). And happy to have completed the session successfully. It's a good testing session. Effort wise it felt a bit tougher than I would have liked. I'm not entirely sure I'm back on track yet, but I'm definitely moving in the right direction. I think it wise to stay cautious for these remaining weeks and keep it at just one fast session a week.

Probably 4x1200m @ 5K pace next Saturday. And maybe a set of 800s on the track 10 days out, but otherwise mostly easy.

M1 in 6:26.77
M2 in 6:27.15
M3 in 6:27.43
M4 in 6:28.61
M5 in 6:29.90
M6 in 6:25.66

Average mile in 6:27.59 (4:01 min/km)

Total 10.40M @ 7:25

(weighed in at 69.9kg after this one, so weight is back where it should be)

WTD 24.46 MTD 44.49 YTD 1542.30

outforarun · 09-10-2017 12:18am

MLR 12 Miles

Opted for just 12 miles this morning, not 16 as I had originally intended. The 16 can wait till next Sunday, I wanted the legs to absorb yesterday's cruise intervals without stressing them too much too soon.

I wore the Nimbus for the first time in a long while. I've nearly retired the Asterias, if I can't pick up a new pair by next Saturday then they will get one more run out. I noticed immediately the extra cushioning with the Nimbus and the legs welcomed it. Wore a jacket again this morning, but discovered too late that it wasn't needed.

I ran my default 12 mile route, and rarely checked the Garmin. The legs felt tired and were feeling the effects of yesterday's session, but they were responding ok and the pace was healthy and never forced. One marathon pace (3:10) mile snuck in near the end without me noticing, happy with that.

So three weeks left. Tomorrow I'll post up a schedule for these remaining weeks. It's been a little off the cuff for the last while so I need to ensure I stay disciplined now.

M01 8:50
M02 8:05
M03 8:18
M04 7:59
M05 7:51
M06 7:23
M07 7:29
M08 7:23
M09 7:25
M10 7:29
M11 7:12
M12 7:42

Total 12.08M @ 7:46

WTD 36.54 MTD 52.57 YTD 1554.38

2012 4 Races for 4 PBs

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