Starting again

average_runner

9th session of New York Program: lsr

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Plan was 16 miles with 6 easy and 10pm.

Easy miles were grand. The pm I struggled in the heat but managed 8 at 8:05 pace. Tough session but will stand to me. Should never of struggled on this.

6 miles @ 9 pace
8 miles @ 8:05 pace.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|81.80|9
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|792.86|108

average_runner

10th session of New York Program: Medium Run

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12 mile to work. Nice run in but got a bit tired near the end. Think i need to bring water on these runs!!

12 miles Pace 8:39 Time 1:43:01



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|93.80|10
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|804.86|109

average_runner

11th session of New York Program: General Run

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7 miles tonight. Kinda run naked as had no watch.
Did this run at a good speed.

7 miles.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|100.80|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|811.86|110

average_runner

12th session of New York Program:Recovery Run

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5.1 miles recovery run today, no watch with me again. Very hot though or more kinda heavy humid.

Total miles 5.1


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|105.90|12
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|816.96|111

average_runner

13th session of New York Program:Tempo Run

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My last tempo 2 weeks ago was 7:38 pace for 5 miles, aim this time was to better this with a 7 mile tempo, this should happen due to fitness improving.

1 mile was up @8:55 pace.

7 mile tempo on a out and back route with hills. Very hot out there but can't complain as better than rain and wind.

Did 7 miles in 52:24 and average pace was 7:29. Was delighted with this and i know if i did the 5 miles tempo i be under 7:20 pace, back to where i was before middle of May.

.5 mile warm down.

Things moving the right direction.

Total mileage 8.5 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|114.40|13
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|825.46|112

belcarra

average_runner wrote: »

My last tempo 2 weeks ago was 7:38 pace for 5 miles, aim this time was to better this with a 7 mile tempo, this should happen due to fitness improving.

1 mile was up @8:55 pace.

7 mile tempo on a out and back route with hills. Very hot out there but can't complain as better than rain and wind.

Did 7 miles in 52:24 and average pace was 7:29. Was delighted with this and i know if i did the 5 miles tempo i be under 7:20 pace, back to where i was before middle of May.

What are you using to monitor effort/pace on tempo runs? Are you simply looking to hit a time? Basically, just wondering how you ensure you are hitting the optimum effort while not exceeding Lactate Threshold?

average_runner

belcarra wrote: »

What are you using to monitor effort/pace on tempo runs? Are you simply looking to hit a time? Basically, just wondering how you ensure you are hitting the optimum effort while not exceeding Lactate Threshold?

Using the vdot table. My last race gave me a vdot of 49 which is 6:55 tempo for a mile. So add 19 secs for 55 mins on to that and you get 7:14. I am not hitting this pace yet, mainly because i am running on my own but i be happy to be hitting 7:20 by the end of the cycle for 9 miles. I never really hit my vdot recommended pace for tempo, maybe that is due to i race in flats but training in my normal runners, i don't know.

belcarra

Out of curiosity what HR coincides with your Tempo pace? Would you expect this HR (i.e. effort) to remain consistent even as you increase your tempo pace?

average_runner

belcarra wrote: »

Out of curiosity what HR coincides with your Tempo pace? Would you expect this HR (i.e. effort) to remain consistent even as you increase your tempo pace?

I don't use a HR monitor, don't like the feel of it. When i did earlier in the year I was hitting 161 for 7:15 ish.

Do you think the pace is too strong? Feedback good or bad is all recommended and welcome.

belcarra

To be honest my thoughts are mainly selfish!
I don't think your runs are too fast but I would probably have a different interpretation of Tempo to Daniels. The P&D tempo(LT) runs are meant to be at as close to but not over the Lactate Threshold as possible. So that would normally mean keeping consistent pace/effort with only slight increases over weeks as the LT ceiling gets raised.
I need to take another look but I'm guessing that Daniel's idea of tempo is looser with a reasonably fast pace but not quite at the limits of LT(?), thereby allowing a significant pace fluctuation over the same time period. The risk with P&D approach is that if you go over the edge you are not getting the training benefit of increasing the LT ceiling whereas if you have a bit more margin for error (as per my assumption of Daniels tempo runs) then you should still see rewards albeit perhaps not optimal rewards.
I really need to go back and re-read Daniel's definitions though!

average_runner

14th session of New York Program:lsr 18 miles

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Today legs felt heavy and the wheels fell off. Could only manage 13 miles.
Think the tempo on the Thursday was too close.
Might just follow p&d 55mile week plan fully.

13 miles in 1:55 and pace 8:53.

Falling asleep on and off all day. Something not right today.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|127.40|14
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|838.46|113

average_runner

15th session of New York Program:Medium Run

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After Sat experience i decided to run this a big more tactical. Start slow and work to 8:48 which is 10% of 8 min pace.

The run was grand, never in doubt and plenty left in the end. Just re think a few things over next few weeks.

12 miles @ 8:46 in 1:44:xx


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|139.40|15
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|850.46|114

average_runner

16th session of New York Program: Club 5 k Race

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Last night was the club 5k race which was three laps of the park with a long drag on each lap. Its known to be a slow 5k course.

Wasn't sure how this would go as did 12 miles on Monday. So did 1 mile warm up and got ready to race. Because it was my first 5k race in 4 years, the speed at the start shocked me. Alot of people kicked ahead early and i didn't go with them. Instead I stuck to my plan of 4 min pace.

After first lap a few people came back to me and i overtook them, first mile was in 6:23. Second mile was a slower 6:38 for some reason and the chance of breaking 20 faded. I passed another person and i just kept my pace going.

Third lap i felt strong and kicked on a bit, with a bout 500m to go i knew no one would overtake me but the guy in front was that bit too far ahead. Did that mile in 6:23. Just sprinted for the last bit home and came across the line in 20:14 in 6 th spot.

Happy with this as is a new pb for this distance by over 1:36. Alot of people were close to 20-30 secs slower on this course so maybe in Sept I will have a shot of breaking 20 mins on a fast course.

Main aim was to see where i was at and to get the legs loosen up for the half on August 5th.

1 mile warm down also.

Total mileage 5 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|143.40|16
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|855.46|115

average_runner

17th session of New York Program: Recovery Run

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Recovery run of 5.1 miles @9:10 pace in 46:xx

Total mileage 5.1 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|148.50|17
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|860.56|116

average_runner

18th session of New York Program: General Run

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General 7.1 mile run in the rain with 7x100 also. Was nice running in the rain.

Pace 8:47, time 61:xx, Distance 7.1 miles

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|155.60|18
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|867.66|117

average_runner

19th session of New York Program: lsr Run


15 miles lsr today. 15 miles, average pace 8:41, time 2:09:xx



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|170.60|19
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|882.66|118

average_runner

20th session of New York Program: Medium Run

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12 mile run to work. Nice run in on a nice morning.

12 miles @8:44 pace, time 1:44


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|182.60|20
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|894.66|119

average_runner

21th session of New York Program: Club 5k handicap

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Plan was either a 5 mile tempo and 4 miles easy or the club 5k handicap race and 2.5 miles easy.

I figured i would get more out of racing the 5k so i went with that. Same course as last week except this time the slowest went first and so on.

Found it hard starting out on my own but the next person only started 5 secs behind me so soon we were together. Felt like i ran alot better than last week, even though my time was 20:12, 2 secs faster , so new pb.

Will only do two easy runs for rest of the week and rest for the half on Monday. The half will answer alot of questions for me, as from 10k down I have improved alot this year but the longer distance remains in the unknown:). But i am due a good half some time, some where.

Total miles 5.5.





Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|188.10|21
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|900.16|120

average_runner

22th session of New York Program: 5 mile recovery

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5.1miles recovery in 42:xx in the rain.





Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|905.26|121

average_runner

23rd session of New York Program: 7 mile general with 7x100 strides

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Fell asleep on the bus on the way home, missed my stop so had had 15 min walk!!! Didnt feel going for the run, but the wife kinda pushed me out!!! hmmmmm

7 miles @ 8:46 pace, not sure on the time. Last run before the half on Monday.


Last month was my highest mileage ever for a month, things moving towards the right direction.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|7.00|01
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|912.26|122

average_runner

24th session of New York Program: Rock n Roll Half

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Bad Day in the Office

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I was confident going into this race as all my races were strong performances this year. But longer distance was unknown.


Aim was to to start off around 7 min pace and in hindsight this was too fast but had nothing to do with the day.

Did a nice warm up and was ready to go. First mile was 7 min pace and then the wheels came off. Legs went very heavy. Hit Chesterfield Avenue and really struggled here and started to hit 7:30 pace. Legs were in pain at this stage and i wanted to quit but was too stubborn for this. I was passing no one at this stage but going backwards badly. Got over Chesterfield Avenue and started to pick pace up going down hill. Hitting the S bends i was ok and didn't find this section too bad.

Once i hit the flat road after Phoenix Park my legs were dead and heavy, there was nothing there. Really wanted to quit but still too stubborn!! Decided for last 5 miles to run easy and do 8 min mp pace and that would bring me in 1:39 time, damage limitation. Managed this all the way home but didnt enjoy any of this race.

Found this ok and got home in 1:39:11, a pb of 50 secs but a very disappointing day.

Looking back at this race, walking around the zoo on Sunday and town in the afternoon didn't help. Especially when i got home after the race and my wife was wrecked after Sunday!!

7 min pace was a bit too much looking back but this had nothing to do with the wheels falling off. Its good i had a bad run too, cause you only learn from the bad ones.

Whats really annoying is that i know i can go at least 4 mins faster but yet to prove it.

Ten miler race in a few weeks.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|20.10|02
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|925.36|123

average_runner

25th session of New York Program: 7 mile general run

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Felt alot of niggles out running today, so will do no speed work this week just general runs

7 miles @8:40 pace in 60:37

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|27.10|03
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|932.36|124

average_runner

26th session of New York Program: 5 mile general run

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5 miles in 8:30 pace today


5.1 miles @8:30 pace in 42:xx

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|32.20|04
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|937.46|125

average_runner

27th session of New York Program: 18 mile lsr

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First run over 15 miles, and the last 6 were mainly hill in Lucan.

Aim was to run the first 5 miles above 9:05 pace and then work my way down. The run went well and after the first 5 miles the pace picked up. 10 of the last 13 miles were under the 8:48 mark. The hills in the last 6 miles were tough but this will increase my endurance.

18 miles in 2:39:xx Pace 8:53

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|50.20|05
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|955.46|126

average_runner

28th session of New York Program: 10 miles @ mp

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Started to do mp runs every second week as struggle to do them in the early mornings.

So 10 miles @ 8:57 pace time 79:45. Plan is to increase it to 12 - 16 miles over the training weeks.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|60.20|06
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|965.46|127

average_runner

28th & 29th session of New York Program

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Recovery Run
4 miles on the Clontarf Sea front, pace 9:10, time 36:40.

Medium Run
12 miles to work, left watch in work so no idea about pace or time.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|76.20|08
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|981.46|129

average_runner

30th session of New York Program: LSR

---

Meant to this on Sat but had a night of not much sleep, same pattern for Sunday!

Did it on Sunday but never got going. Not enjoying the training at all this time around, if it wasnt New York I would of pulled out now.

Pace 9:07 Time 3:02 Miles 20

10 miler race in the park this week, so a speed session tomorrow and recovery Wednesday.

Need a nice run here to give me a boost but my love for anything over 10k seems dead.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|96.20|09
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1001.46|130

slowsteady

average_runner wrote: »

Need a nice run here to give me a boost but my love for anything over 10k seems dead.

Give the 10 miler a lash and if it still doesn't change try another very easy week and see if the body just needs a rest. One week out of the programme this far out should not affect things and would be better than slogging along over the coming months.

pistol_75

slowsteady wrote: »

Give the 10 miler a lash and if it still doesn't change try another very easy week and see if the body just needs a rest. One week out of the programme this far out should not affect things and would be better than slogging along over the coming months.

I would tend to agree here. I didn't really ease up before the 10K and had a horrible race. I tapered for the Rock & Roll 1/2 and felt much fresher. If you look at the miles you did last month there was a big increase on previous months so bound to take a bit of time for the body to adapt. Some people can train right up to a race and run well. I find that I need a couple of easy days running and rest in the week leading up to it to run to my best. Maybe you are the same?

average_runner

pistol_75 wrote: »

I would tend to agree here. I didn't really ease up before the 10K and had a horrible race. I tapered for the Rock & Roll 1/2 and felt much fresher. If you look at the miles you did last month there was a big increase on previous months so bound to take a bit of time for the body to adapt. Some people can train right up to a race and run well. I find that I need a couple of easy days running and rest in the week leading up to it to run to my best. Maybe you are the same?

Looks like I am the same. I have done alot of miles in last 6 weeks. Was in right form in april/may, in May i was very fresh from little running.

Do you think i should do anything between now and sat or just 2 5 mile recovery runs?