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Monday
6.5 recovery miles at 7:25/ml pace after yesterdays long run.
Was pissing down, as usual, but I actually felt very good
Tuesday
Bit of a dragged out session today. Training 2 different groups, so between the 2 of them I managed 10mls at 8:49/ml pace (no, that was not a typo:rolleyes:).
Probably just what the doctor ordered.
Wednesday
After attempting this same run last Thursday and bombing, I made sure to go out a lot easier this week and leave plenty in the tank for the 2.7ml climb half way through.
After a first mile of 8:20, the next 10 were like so:
7:06
7:07
6:52
6:59
7:07
6:46
6:37
6:41
6:34
6:23
Average 6:49/ml for the 10mls. This is has a 350ft climb in there so it is a tough course.
Felt strong out there today, especially on the long hill where I died last week.
My only concern was the pounding my knees were taking coming down the hills.
Did 2mls easy at the end in 7:22 & 7:32 as a cool down.
Distance = 13.25mls
Time = 1:33:27 (7:03/ml)0 -
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Thursday
At 10.30am I did 5.83mls very slow (9:09/ml), still I suppose it was ok to do it after yesterdays race.
At 6pm I did 6.5mls easy at 8/min pace. Felt sluggish at first but got into it towards the end.
Friday
9.59mls at 8:36 pace.
The first 2mls were 10:19 & 11:58, the next 2mls were 8:47 & 8:07, the rest of them were 7:41 average.
Not sure if I have to rethink this running slow lark with my group. Don't know if its benefiting me too much. Although at least it should maybe prepare me to run slow come December :rolleyes:
Saturday
12mls average 8:20 pace.
Same deal, first six miles were 10:24, 9:30, 9:21, 8:54, 8:38 & 8:09.
Then they were 7:25, 7:25, 7:24, 7:28, 7:41 & 7:35.
Soaked the legs in the lake for 5mins afterwards.
Sunday
At 7:15am, I did 24mls, equals my longest run ever.
Times were:
8:34, 8:02, 7:48, 7:44, 7:45, 7:53
7:42, 7:44, 7:47, 7:51, 7:54, 7:47
7:40, 7:42, 7:47, 7:40, 7:48, 7:52
7:49, 8:03, 7:59, 8:00, 7:56, 8:05
Average 7:52 for the lot.
Not too bad, tired towards the end, but kept it even enough. Didn't take on water until 17mls (+ gel).
Have to get used to this as I plan on getting up as far as 30mls :eek:
The good thing is that I appear to be recovering ok, and even felt like I could do a few more miles this afternoon.
Easy week next week to recover, only 70mls
Week Distance = 85mls0 -
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nice PMP run!, targetting a low one in boston?
dont just break 3 hours, smash it!!!
what about DCM '11, anymore ideas on it, you cant say your not doing the training for it anyway.
still undecided on DCM '11 Seany.
If I can do 15mls PMP comfortably (6:29's), I may go for a sub 3 there, as long as it doesn't affect my long term goal, which right now looks like it's almost certain that I'll be tackling a 1000 mile run around Ireland for the charity I formed.
This will begin on December 1st and end New Years Eve, I'll be averaging about 33mls/day, so thats where my focus is at the moment.
I am doing a few runs a week at a very slow pace so as to get used to that, but at the same time I am keeping 1 Q session per week, just incase
At least this way, once I've recoverd from the run I should be able to get 6-8 weeks of quality training in before Boston, where I'll be aiming for a sub 2:50 :eek:
I figured the best way to break 3hrs is to not focus on it and just blow it out of the water
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right now looks like it's almost certain that I'll be tackling a 1000 mile run around Ireland
:eek: I was wondering what this long long run was going to be! Fair play Speedy! I assume you'll have company?At least this way, once I've recoverd from the run I should be able to get 6-8 weeks of quality training in before Boston, where I'll be aiming for a sub 2:50 :eek:
I figured the best way to break 3hrs is to not focus on it and just blow it out of the water
Again fair play! Great attitude 0 -
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Thursday Sept 1st
Just over 5mls at 9.28 pace, just what the doctor ordered!
Friday
At 6.50am, I did a nice 6 1/2 mls easy. Beautiful morning for it and great to get out early.
Did another 4 1/2mls later that day to make it 11mls for the day.
Saturday
10mls at 7:25/ml pace.
Today was one of those days when I just felt absoloutly brilliant. In fact I felt so damn good I think I had a goofy smile on my face for about 5mls, I must have been scaring the cows in the fields
In the middle of the run, I did a couple of 7:07's, had to force myself to slow down with tomorrows long run in mind.
Sunday
20mls, first 10mls with the nephew. After yesterdays joy, this was a struggle for the last half. The damn wind & rain didn't help, but I was just wrecked and tempted to cut it short a few times. Let to pace slip to 8:20 on mile 16, but managed 7:59's for the whole thing in the end.
Good run in the fact that I finished it.
Week Distance = 70mls
Monday
Just 6 1/2mls in pouring rain & high winds. I love this country
Actually felt ok though. Left the garmin at home0 -
Tuesday
Was going to do 12mls straight, but ended up having to split it into 6.5mls at 10.30am and 5.5mls at 6pm due to time constraints.
No ill effects from yesterday thankfully.
Wednesday
16.75mls at 7:38/ml pace.
Felt fairly good, better than Sunday's long run anyway.
Kept the pace even enough, tried to concentrate on relaxing, which was hard in the wind.
Am going to have to slow down more I think, especially as I should be hitting triple digits next week. Although I'm recovering well, I think I am too tired after the runs, or is that going to be the case no matter what pace I'm going at
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Thursday
8.25mls at 8:09/ml pace.
Decided after doing the first 2 miles in 8:09 & 7:59 that I was going to slow down and just relax and concentrate on finishing the runs strong - so I did
Friday
This was a struggle.
Did 11.5mls, at 8:27 pace. As soon as I started, I felt like I was running in quicksand, well, maybe not quiet that bad, but I knew I was going slow (8:41 first ml) and I wasn't forcing myself to run slow, my legs just wouldn't turn over.
Plodded along like this for a while.
Tried to make it more interesting and threw in a short hill that I used to do with my club as a teenager. It was mostly ovegrown now, but it felt good going up there.
Then I did 500m on the old sandtrack that we used to run on. Thats all we had in the west of Ireland in the 70's & 80's, still managed to produce a few decent runners though (in fact, back then we had national champions & olympians, now most of the 'top' guys can't come close to those achievements or times!).
Anyway, kept going, ran through the city for the laugh. Then if felt like someone flicked a switch and I threw in a 7:20/ml with no effort
Soon after that I was back to 8:50's .........
Saturday
Its through what they say that a day can make all the difference (something I will be reminding myself about on numerous occasions as I do my 33mls/day this December :rolleyes:).
Felt a lot better today. Did 12mls at average 7:47/ml pace.
Ran with a friend from 5-9mls, great to have some company, realised that I am doing the majority of my running solo these days, which isn't making things any easier.
Sunday
24mls at 8:09 pace
First 6mls were at 7:54 pace, next 6mls at 7:49's, then 8:15's and the last 6mls at 8:37/ml.
Strange run really.Rain wasn't too bad, and it was mild, but the wind was a basturd. As you can see, I was going a lot faster in the first 1/2 of the run. When I slowed down though, it was controlled, in otherwords, the wheels didn't come off or anything, I felt myself getting tired, and took action, more of a subconscious decision really tbh.
Wasn't too bad when I was done, felt like I could have done a few more miles at that pace..
Week Distance = 91mls
NOTE
As I begin to reach higher mileage weeks, I think something is happening to my body. I have to run slower really if I am going to be able to handle the additional workload.
While I have always been a believer in high mileage, I am going places here that I haven't came near before, and doing it in a relatively short space of time. Thankfully, I seem to be recovering ok, but I will have to be conscious now of the distance I will be running, not just daily, but ongoing, and adjust my pace to 8min+0 -
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Monday
5.5mls easy to recover from yesterday at 7:59 pace.
It was very windy but I felt ok all the same.
Tuesday
10mls at 8:37 pace.
First few miles were slow, a few +9's in there. Mile 6-8 were 7:50, not that it matters much. Time on my feet is what counts.
Felt pretty good though.
Wednesday
18mls at 7:58 pace.
The first 4mls were 8:30'ish, which I was happy enough with, but then I felt that it was just to damn slow and even though I am doing high mileage I should still be able to do a run of this duration at 8's without killing myself!
So I picked ip up from there and started running 7:50's or so, the fastest one was 7:44 so I didn't do anything stupid.
Thursday
In the morning I did 8mls at 8:42 pace, in the evening I did 12mls at 8:24 pace.
Felt fine for both.
Went to the physio about 45mins after my 12mls, and boy did she kill me!
I had only been half doing the exercises she suggested 2wks ago, and when she started into my quad, my calf spasmed :eek:
It felt like she stuck a knife in there, and twisted ! She kept telling me to breath, I thought I was going to pass out.
She said that if I don't get my legs stronger, I am increasing the chances of injury once fatigue kicks in during the 1000mls, which it undoubtably will.
So now I have to go to the gym 3 days a wk, and swim once a wk.
Ah well, who needs sleep :rolleyes:
Friday
6.5mls at 8:38 pace.
Calf was sore to walk on all day, but once I got running it wasn't too bad.
Saturday
14mls easy. Calf still sore to walk on, not as much though.
Run was easy, 8:34 pace. Met a buddy for the last mile which we did in 7:41. Felt good to pick it up.
Sunday
27mls at 8:09 pace.
This was always going to be a tester, more of a physological than physical one though as I had already done a couple of 24ml runs.
Decided to run somewhere different for a change. Had picked up a gel/bottle belt the other day, so was sporting this as well.
Ran from my house in the country into Galway city via the airport and back out again.
Good to mix it up a bit as these long solo runs have been very boring.
Almost did something I swore I would never do and brought my IPod.
Decided not to on this occasion, but think I may do so at some point.
A lot of this training is definitely hard on the mind never mind the body, so whatever helps me get through it.
Brought 2 gels, 2 jellybeans & 500ml of water, and the key to my mums house in the city, just incase :rolleyes:
Felt fine throughout. Kept pace more or less constant.
Ok at the end too, a little sore but nothing major.
Week Distance = 101mls 0 -
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Monday
6.5mls easy.
Left the garmin at home. Right knee got very sore after about 3mls and continued so until the last mile. Physio thinks its related to a weak quad.
Tuesday
9.25mls very easy. Felt good, knee fine again
Wednesday
20mls LSR at 11.30am.
Wasn't in a good frame of mind going into this one. Was very windy and although it wasn't cold, I felt cold
Got stuck in anyway, and got soaked by a heavy shower in the first few miles, running into the wind. At that point I thought about splitting it up into 2 runs and doing one later.
Sun came out though, and I got the wind at my back, so started to feel better.
Got a bit tired and sore around 14-17mls, but then got a second wind and the last 2mls ended up been my fastest, 7:54's.(must have been the jellybean). Averaged 8:10 for the lot. 0 -
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Wednesday
Was in Dublin all day so by the time I drove back I was tired.
Was still going to do 10mls but not sure where my head was at, because by the time I got out, it was 7.15pm, and I couldn't believe it was getting dark already! Only managed to squeeze in 4mls.
Didn't feel great either, tired again.
Thursday
10mls at 7:46 pace.
The fastest I've gone for a few weeks! last 5 miles were 7:35 pace.
Didn't pick it up purposely or anything, just felt good.
Went to the gym later that day to work on strenthening my right quad again.
Friday
15.25mls at 8:08 pace at 10am.
Felt pretty good, took my gel & water with me. Discovered an additional loop that I hadn't known about before, which is always good to defelct the boredom.
Saturday
Had a crew running in the Galway Bay 10K & 1/2M so had to head in there pretty early.
Was hoping to get to the gym before that, but it was closed. Decided to squeeze in my run but only had time for 6mls.
Had intended to get in another 4mls later but it started raining and since this is my down week, I couldn't be arsed :rolleyes:
Never got to the gym either; have to get more diligent on that front.
Sunday
Opted to get the run in early rather than watch the match as I knew they'de win
Did 15mls by myself first at about 8:12 pace. Had a load of pasta last night (after last weeks Mexican food disaster!) and a feed of porridge with all the usual seeds and a banana this morning. So it's no wonder the first mle was 9:02 :eek:
The nephew joined me for the next part of the run (10.25mls) when I swung by the house to refuel. Of course the pace increased and he eventually let him off for the last 2mls, I averaged 7:59's for the 10mls, which brought the average for the 25mls down to 8:09.
Another 110ml week planned for next week.
Week Distance = 66mls0 -
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