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Running Under the Influence of Jack Daniels
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P&D 55 Mile Plan Week 7
1 Mesocycle down, 3 to go
Saturday 4th August
Rest day. Felt really fresh after the long run the evening before and legs weren't sore at all which makes a big change from last year.
Sunday 5th August
7.30 mile recovery in 1:08:04 with 6 x 100m strides. Average Pace 9:20.
Kept this nice and slow, around 9:30 pace before introducing the strides in the last mile. Strides felt a lot more natural than my last attempt.
Monday 6th August
11 Mile Medium Long Run. Got out nice and early on a bank holiday Monday for this one. Most people must have been having a lie in on account of the lack of traffic around.
11.14 Miles in 1:34:52. Average Pace 8:31.
Tuesday 7th August
Cross training day. 40 mins on the gym bike followed by some core work.
Month|Miles
August|47.36
Total|1,099.250 -
Wednesday 8th August
4.85 Mile Recovery Run in 46:12. Average Pace 9:32.
Thursday 9th August
10 Miles with 5 @ LT (7:00 to 7:15). Weather was more humid than I would have liked for this run. After a 2 mile warm up I started into the LT miles. First 2 miles went fine in 7:04 and 7:07 but then had to take an unexpected recovery period for about a minute or so as I got stuck at a level crossing
This threw off my momentum and I had to try and adjust the pace again after a fast start and both my next 2 miles were 7:00. Was finding the heat tough at this stage and consciously tried to slow it down a bit in the final mile resulting in a split of 7:12. Finished with a 3 mile cool down.
9.88 Miles with 5 @ LT pace in 1:17:22. Average LT Pace 7:05.
Friday 10th August
3.91 Mile Recovery Run in 37:00. Average Pace 9:28.
Saturday 11th August
20 miles was planned for this morning. All was going well until around mile 7 when I felt a slight twinge in my hamstring but by mile 15 this had gotten a lot worse so stopped to try and stretch it out. Was still sore so decided to cut out a couple of miles of my route and head back to the starting point. Hopefully it's nothing too serious and some RICE will do the trick.
17.66 Miles in 2:33:16. Average Pace 8:41.
Month|Miles
August|83.66
Total|1,135.540 -
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The_Boy_Wonder wrote: »That's a shame on the hammer. Definitely easy off the pace on tomorrow's run. Might be no harm to wear compression shorts as well. They'll help keep the muscles warm.
The only other suggestion is to give Biofreeze a go if you haven't already.
The only good thing is hamstrings will recover quick enough compared to joint or tendon injuries
Thanks, the pain is pretty mild but I don't want to risk causing some longer term damage so I'm proceeding with caution. Compression shorts and biofreeze are being put to use 0 -
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Dublin Half Marathon
The last big tune up race before DCM. Made my way up to the Phoenix Park this morning thinking I was in sub 92 shape, maybe even sub 91 if everything fell into place on the day. Plan was to try and keep the 1:30 pacers in sight but not try and match their pace unless it felt comfortable. By the time I arrived in the first wave it was pretty full so started a good bit behind them.
Going down the Kyber in the first mile turned out to be the bottleneck I feared it would be and I found myself slowing down behind runners and I was forced to jump onto the grass just to get into some sort of rhythm.
I knew 6:59 was far too slow for a mile with so much downhill considering my target pace was 7 min miles but knew I'd get some breathing space as crowd would thin out over the next few miles. Over the next few miles when I had hoped to kick on my legs were refusing to co-operate and it felt like I was going as fast as I could as the pacer flags disappeared out of sight. A look at the watch as I passed the 4 mile marker showed 28:44 and I was struggling. It was the complete opposite of how I had felt in the Slane 10 miler and this showed in my pace as it was actually slower for the than the considerably steeper uphill parts that day.
Negative thoughts were filling my head so coming down the footpath towards the Castleknock gate I decided to try and a tactic of picking a runner up ahead and trying to pass them which worked pretty well as I passed quite a few and my pace was back nearer to 7 min miles.
The next few miles were pretty uneventful. Decided on the stretch into Farmleigh that I'd switch my watch to the HR screen and try to enjoy the rest of the race as my time goal was gone. The Garmin was still beeping at the mile markers and showed my pace was staying around 7:05. Ended up running alongside another guy for a while and we were working together to pass people on the paths on Chesterfield (mainly people who had gone out too fast though) and when he said we were on for sub 1:35 it gave me a bit of a boost, as in my head I thought I was going slower than that. I must have got too excited as on the downhill section towards the Parkgate street gate as he said the pace was too hot for him so we wished each other good luck and I powered on.
I started to miss my running buddy on the stretch down the bus lane back to the park but I said I wasn't going to look back and just try and make sure he doesn't pass me between now and the finish. My 10 mile split was the fastest of the day (6:50). I stopped for a short breather to take on some fluid at the water station at the Islandbridge gate before preparing to tackle the last couple of hills. Passed someone I knew who was walking and offered some encouragement to keep going and he soon appeared alongside me and we ran alongside each other for the next couple of miles.
I noticed with about half a mile to go that my pace had dropped considerably so decided to try and put in one last effort so I said to my partner I was going to try and up the pace but I just couldn't go any faster and he actually ended up passing me :rolleyes:
Going up the final hill it felt like I was going so slow but was still passing others. I could see the turn onto the finishing straight up ahead so decided to repeat my earlier tactic of picking out runners up ahead and passing them but when the finish line came into view I somehow managed to produce some sort of sprint finish to cross the line in 1:34:16.
A big PB and a 12 minute improvement on the same race last year but can't help but feel that my recent heavy mileage and tough session on Wednesday night contributed to me putting in what I would consider an under par performance as I'm sure on another day with a different preparation I would have been at least 2 mins faster but DCM is the goal race and this was just a step on the way. On a more positive note, I wouldn't have dreamed of running a sub 1:35 half a year ago so have to be pleased with my progression
Distance | 1 Mile | 3k | 5k | 4 Miles | 6k | 5 Miles | 10k | 10 Miles | Half Marathon | Marathon |
Pre Log PB | 6:41 | 12:57 | 22:52 | 28:44 | 28:53 | 37:32 | 48:31 | 1:21:35 | 1:46:03 | 4:10:01 |
Current PB | 6:10 | 11:58 | 19:47 | 26:13 | 24:20 | 33:23 | 41:45 | 1:08:54 | 1:34:16 | 4:10:01 |0 -
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