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Running Under the Influence of Jack Daniels
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Sunday 17th February
6.27 Miles @ 8:52
Recovery pace run. Had hoped to run a bit longer but time was against me.
Monday 18th February
9.16 Miles @ 7:52
One of those runs where I felt pretty fantastic and everything fell into place. Even the sun was shining
Tuesday 19th February
8.47 Miles @ 7:45
JD Phase 3, Week 2, Q1 Session
5 x 1200m with 4 min rec jog
The JD plan had me down to do this session for the second week in a row. This session appears in the plan as 'Sets of 4 to 5 min hard (or 1200m or 1 mile) I pace with 3 to 4 min recovery jogs'. Last week I took that to mean 3 min recovery for 1200m and 4 mins for a mile. However having read through the section on interval paced running in the book apparently the amount of recovery you should take between repeated runs in an interval session should be equal to, or a little less than, the time spent performing the preceding workout so last weeks recovery of 3 minutes for an interval lasting 4:40-4:50 minutes would have been considered a bit short so extended it to 4 minutes.
Conscious of the fact I probably took off too fast on the first interval last week I made an effort to relax a bit more and settle into the right pace. This, as well as the longer recovery made this session so much easier than the week before as I actually managed relatively consistent splits.
Splits|Pace
4:52|6:29
4:49|6:26
4:45|6:19
4:51|6:27
4:48|6:24
Wednesday 20th February
Cross training day. 40 minutes on exercise bike and some core work.
Thursday 21st February
6.02 Miles @ 8:50
Easy run at recovery pace.
Friday 22nd February
9.23 Miles @ 7:32
JD Phase 3, Week 2, Q2 Session
40 minute tempo run
Was a bit windier than I would have liked for this but decided to go ahead and give it a go anyway. My Vdot suggested a pace of 6:57 but given the breeze decided that I'd be happy to hit around 7:00 which is about 5.71 miles or about 8 and a quarter laps of Ringsend Park. Average pace on the first lap was around 7:00 so was happy with that but was surprised to see 6:52 on the second lap without upping my effort. Pace stayed in and around 6:55-6:58 range for the rest of the tempo and despite struggling a bit into the wind over the last few laps managed to stay on pace to complete the 40 mins.
Summary: 5.74 Miles in 40:00. Average Pace 6:58.
Saturday 23rd February
7.56 Miles @ 8:32
Nice afternoon stroll.
Month|Miles
February|165.90
Total|371.240 -
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Meath Spring Half Marathon
Despite a half marathon not really fitting into my training plan I decided to fit this into my schedule because it was a localish race for me and after a disappointing 1:34 in my last half in September I had a point to prove to myself. Despite not being 100% convinced I'd be able to hold the pace for the entire distance I set myself a target of sub 1:30 which would be around 6:50 per mile.
It was announced before the start that the sub 1:30 pacers would have a yellow balloon but I couldn't see the balloon anywhere when I lined up so wandered a little bit too far back and by the time the balloon appeared there was too many people in the way so said I'd try and make my way towards it once the race started. After a small bit of weaving around slower runners and a brief hello to Belcarra, I was right up with the pace group by the 1 mile marker. As there only seemed to be one pacer I guessed this was TRR and introduced myself to him and also got talking with Marthastew who was in the group too. Spent the first half of the race in and around the pace group and I was never more than 5 seconds behind the balloon. It was probably just my imagination but my legs were feeling a bit heavier than I would have liked but the breathing was good so I took this as a good sign.
The stretch from miles 7-10 saw the pace group beginning to pull away and I was really starting to struggle but I knew I was still on pace and I had a small bit of time on them having crossed the start line a bit later. MS had slowed to take a gel and fell off the back of the group so she, and another guy in a Crusaders vest (Mr stew?) were a good target for me to focus on as they were going along at the same pace as me so despite not closing the gap I was making good progress and even passing the odd person too. A look at the watch at the 10 mile marker showed a minute PB of around 68 mins which surprised me a little at the time but if I’d thought about it beforehand I would have had to be running that pace to go sub 90 anyway. I was really starting to reach into my HTFU reserves here to keep going but it helped we were on a straight stretch of road so I could see MS ahead and the balloon a little bit further on so kept telling myself to keep both in sight until I got over the final hill.
The hill was significantly harder to conquer the second time around but when I reached the top of it with the balloon still in touching distance and with about a mile to go I knew it was time to up the gears and just concentrate on chasing it down. MS powered on and with about half a mile to go I was level with TRR and with the rest of the group gone it was just the two of us running towards the final stretch. I wasn't sure whether I was matching his pace or he was matching mine but it was good to have the company at this stage. I pulled away from him on the finishing straight and even managed to pass another runner but it wasn't until I seen the low 1:29's on the clock at the finish was I sure I was going to hit my target and ended up crossing the line in a watch and chip time of 1:29:09
It was the first time I'd ever ran with or followed a pacer as my target times always seem to be between two pace groups but it's good to be able to have a target up ahead who you know is going to maintain an even pace the whole way around so thanks to TRR for being that target. Also thanks to Marthastew for dragging me through some rough spells in the last few miles even if she didn't know anything about it. I predict a big PB in London.
Nice to meet a few boardsies after the race, some familiar ones and a few new ones too. Well done on some great times and best of luck in your upcoming target races.
Interestingly McMillan is now predicting a 10k time of 39:59 based on this performance...
Month|Miles
March|25.53
Total|428.620 -
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RunningKing wrote: »super running - piling the pressure on all us guys without a sub 1:30!!
I'd say sub 40 10k is no problem to you - sure its less than half the distance!!
Haha when you put it like that you make it seem so easy After your 5k last week I'll be expecting sub 39 in your next 10k :cool: 0 -
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