The Chase: 6.2 miles in 35 minutes

DogSlySmile

jfh wrote: »

DSD, good quality week there, how're you finding the P&D plan?
your using it for an ultra right?

Hi jfh, this is the first marathon plan I have followed but I'm enjoying it so far. I followed a 10k plan before I started this that was heavy on intervals and speed work so I'm really liking the change of pace. Yes, I'm doing the P&D to get me in shape for an ultra, and to give me a good base before getting back into 10k training in the summer. The ultra is 31 miles so I wont be tampering much with what is set out in the book.

Like you I'll be aiming for a 2:45-2:50 marathon in October! I'd definitely recommend P&D, have you picked a program for your marathon preparation or what's your plan?

jfh

yeah hoping to do the P&D 55 - 70 mile plan, starting in june, but i need to get the 5km & 10km times down a little first. so i'll be following your progress with interest!

DogSlySmile

If you have a 10k time of 36 minutes you are already well on your way according to the McMillan calculator! I'd say P&D will suit you, its all based around HR training which you seem to be quite familiar with. Best of luck with it, I'd say by June you'll have a great base built up and will be in fantastic shape come October.

DogSlySmile

Friday 11 jan - Lactate threshold run. 2.5m warm up, 6m at threshold pace, 2.5m warm down.

Really enjoying the LT runs in this plan! Everyone seems to be a real confidence booster and I can feel myself getting stronger every time I do this workout. After a twenty minute warmup I got into the threshold part of the run. Took me a while to find LT pace but once I did it was solid going from there on. The miles breezed by, I didn't really feel like I was working that hard at all. I toyed with the idea of going all out for the last mile as I was feeling so good but I decided its better to just follow the plan and save "all out" efforts for races. The last mile at LT pace was nearly scuppered by an over-friendly Collie who tried to bite at my ankles as I ran passed his owner! I didn't stop as I thought he'd leave me alone as I put some distance between myself and his owner but he kept nipping at me until eventually I had to stop and pet him and let I'm know that I'm sound as soon as he calmed down I got back up to pace as best I could and gave it a bit of zip for the final 200m.

Splits:

6:09
6:05
6:08
6:05
6:11
5:56

Not sure what to do with my long run on Sunday. I can either do a 20miler at 7:30 pace or I can do 16miles with 12 at PMP (6:30pace). The 20 will be better prep for the ultra but the PMP run will be a bigger test of my fitness???

DogSlySmile

Week 7

Mon, 7 Jan - Rest Day

Tue, 8 Jan - 5m am, 5m pm @ recovery pace

Wed, 9 Jan - Jogged to work in the morning and did a 13m Medium-long run on the way home @ 7:40m/m. 17.6m for the day.

Thu, 10 Jan - 4m am, 4m pm @recovery pace

Fri, 11 Jan - Lactate Threshold run - 2.5m warm up, 6m @ LT pace (6:08m/m), 2.5m warm down

Sat, 12 Jan - 5m @ recovery pace

Sun, 13 Jan - Long run. Met up Wrstan and his mates for a long run today. They get me out of bed at a ridiculous hour on a Sunday but its always worth it in the end;) Took a lovely route from Shankill to Dun Laoghaire and back again. I did a few miles @ around 8m/m as the group forged ahead a bit faster. When I caught up with them I was ready for a bit of faster pace running so I managed a good sprint up the back steps to the summit of Killiney hill. Lungs were bursting but it will be good prep for the IMRA winter league which is starting next weekend. 21m in total.

Total Running: 73.5m

This has been my longest running week to date but I've enjoyed every minute of the 10 hours running. I've been having a bad aul time of it recently - uncertainty and frustrations with my job, the stress of moving house and getting it into a livable state, and sleep trouble has me in a bit of a low. So I've been taking refuge in running. All the stresses are blown away when ya rock out the door for a run with nothing but a few good tunes to keep ya company Looking forward to getting back racing too, IMRA Howth is next week, it will mess a bit my the training plan but the best practice for racing is racing.

DogSlySmile

I completed my first 'back-to-back' run yesterday. Back-to-back runs are recommended training for ultras, the idea is that you complete the entire race distance over two days, the runner completes the run on the second day in a fatigued state from the previous days run, thus mimicking the tiredness felt towards the end of an ultra distance race. I dont know if they are necessary for an ultra of 31 miles (Wicklow Way ultra distance), but I'm determined to leave no stone unturned in my prep for this

I slightly tweaked the basic idea of the back-to-back run and split it into three runs over two days. So, after Sundays 21 mile run I got up on Monday and ran 5 miles to work. After work I ran 13.5 miles through Dun Laoghaire, Dalkey etc and home. So thats a total of 39.5 miles over the two days. My legs were pretty sore after and I think I definitely earned my recovery day! I'll try and fit two more back-to-back runs before the Ultra and try and make the route more hilly as I get closer to the race.

DogSlySmile

Thursday 17/01 - Night time run on the Dublin Mountains Way - 11.5 miles

I ran down to Shankill in the horrible weather to meet up with Krusty and his band of merry men. Once all the lads arrived (8 altogether) we got going following the way marked trail beginning at Bradys pub. This was my first time running on trails at night. About an hour before I left I picked up a cheap headlamp for the run. As soon as we were running I knew my headlamp was not going to be good enough, it lit up only a measly portion of trail 10 feet in front of me (which is useless as I was running and needed to see where my feet were landing!). Running in the dark over uneven terrain is a recipe for a twisted ankle… As I had no idea what each footfall was going to bring I tried to run with high knees to avoid tripping and tried to land on my forefoot whenever I could. I was running tensed-up. I couldn’t relax and enjoy the run, after a while the unusual running posture was causing my back to strain. I tried where I could to get in tight alongside one of the other lads and use his light to see where I was going!!! We took in some good trails that I will definitely revisit in the future (in daylight!). But I won’t be back for another night time trail run until I can get my hands on a decent headlamp.

DogSlySmile

IMRA - Howth winter

This was my first race since starting my marathon training program. I've been itching to get back racing recently, the plan I'm following has been doing wonders for me... I'm feeling stronger than ever and I feel fast even though I've yet to test that side of things.

After the minutes silence for the late Mick Rice the race got off the a frenetic start with everybody trying to be in a good position before the first bottleneck. There was some real aggressive running today, people were barging into others and shouldering people out of the way. But this is mountain running, there's none of the 'pardon my rudeness but would you mind terribly if I overtook you?' You get in road races! :P Passing the first cameraman (who called out our position) I was in 15th place, but I was feeling good and put in a few 10 yard sprints to take a few places. On the first climb I took a couple more and got right on the heels of a couple of lads as we descended into the forest. There were a couple of tight turns and the two lads ahead went the wrong way for a moment before realising their mistake and rejoining the course. I was leading my little group now but I'm never comfortable leading so I broke away and chased down the next group ahead. I caught the guy in 4th place but couldnt get the chance to make a move. I didn't need to overtake him, as it turned out, because he slipped in the mud and ended up in the bushes. I gave him a quick shout to make sure he was ok but I was careful in the mud after that. Onto the Gaelic pitches for the last little bit I upped the pace but the lads infront were too far away.

Finished up in 4th position which is my best ever IMRA result. Really pleased with that. Ticknock next week, hope theres snow!

PaulieC

Nice result! I'm ashamed to say that I was still in bed while all this was going on.

belcarra

That was one fast start alright. I got sucked-up into the middle of the group and by the exit from the pitches I was squeezed way back to about 100th position. Tough to pass people after that too but very enjoyable race regardless. Of course if I hadn't been out drinking the night before i may have been higher up by the time we hit the choke points...
Some result for you though, well done!

wrstan

Well done DSS, great run by the sounds of things. Sounds like that along with the really great shape you're in you're really racing smart. I'd say you're turning a few heads at this stage.

DogSlySmile

Cheers lads, hopefully see yas in ticknock for a run in the snow

DogSlySmile

Week 8

Mon, 14 Jan - 'Back-to-back' run. 5m in the morning, Medium-long run of 13.5m in the evening.

Tue, 15 Jan - Recovery, 4.4m in the morning, 4.4m in the evening.

Wed, 16 Jan - Recovery, same as above 8.8m in total.

Thu, 17 Jan - Night time trail run, 11.6m. (I got a refund for my headtorch )

Fri, 18 Jan - Recovery, 4m AM, 5m PM.

Sat, 19 Jan - Rest day

Sun, 20 Jan - IMRA Howth. Finished 4th in 25:03, with 3m warm up and 3.75 warm down (10 miles for the day).

Total Running: 67.3m

With the race on the weekend I tried to arrange it so that the majority of my longer runs were at the start of the week, leaving me fresh for the race. It almost went to plan but then I heard about the night run during the week so I switched my Medium-long run from Wednesday to Thursday so I could meet up with a few boardsies.
All in all it was a decent week but I'm surprised by the lack of speed work recently as I'm in the "lactate threshold and endurance" phase of the training plan :? I have a race next week so I think I might 'front load' next weeks running as well. I didnt put on much weight over Christmas but I'm back down to normal now. Weight: 133.8lbs.
I've developed an unhealthy love of crisp sandwiches... I used to just eat them as my reward after a long Sunday run but now I eat them 6 days a week!! :0 They're not affecting my weight but they cant be good for me!

DogSlySmile

Tuesday - 4 miles recovery (AM), 10 miles General Aerobic run (PM)

I was reading other marathon plans online before this run and came across a plan that stated you should increase the pace of your regular runs (e.g., the 'just getting miles in your legs' runs) as you progress through the plan. This makes sense to me. P&D suggest that General Aerobic runs should be done at 15-25% above marathon pace. During these runs I usually take it easy on myself and go at 25% above marathon pace (~7:30m/m). So I think I should start upping the pace of these runs slightly to 7:00-7:15m/m.

That was the plan for this 10 mile run. I have a good 10mile route home from work. A fair bit of uphill/downhill always keeps it interesting. My legs were still a bit tired from the IMRA race on the weekend but I was surprised by how easily I was breathing, even on some of the tougher hills. Legs feel pretty much back to normal now.

nerraw1111

How you finding running twice a day?

I saw your post in T Runner's log. If you fancy going up to Powerscourt some Sunday over the coming weeks etc to practice on the downhill give me a shout. I love that downhill, it's ridiculously fast and long.

I'll probably do the wicklow way trail at this stage.

DogSlySmile

nerraw1111 wrote: »

How you finding running twice a day?

I'm loving it so far. The way I figure it is: I have to go to work, I have to go for a run, so I might as well run to work! Its been fierce cold recently so its a bit of a bitch getting up in the morning and getting out the door for work without a chance to warm up. But ya warm up in no time on the run. Having shower facilities in work is a God send! I'm actually considering changing jobs at the moment and my number one criteria for choosing a new workplace is if they have showers/gym facilities! I take it nice and handy on the way to work, use it as a recovery run/a chance to get more miles in the legs. And then I do my training plan run on the way home. The send run is usually 8 hrs + after the first one so I dont feel tired starting it. The P&D plan fits nicely with this as there is not a lot of speedwork, hills etc where I would have to run specific times and distances etc. If there is a session day planned I wont run to work, I cycle instead.

nerraw1111 wrote: »

I saw your post in T Runner's log. If you fancy going up to Powerscourt some Sunday over the coming weeks etc to practice on the downhill give me a shout. I love that downhill, it's ridiculously fast and long.

Sounds good, I need more time on the downhills so I'll definitely be on for that.

nerraw1111 wrote: »

I'll probably do the wicklow way trail at this stage.

Wha? Its two months away, get a couple of 20-22milers into ya and you'll be grand. Your sorted for the climbs anyway with the amount of hill running you do its just the distance that you need to train for.

DogSlySmile

Wednesday - VO2max intervals

Nine weeks in and P&D finally give me some speed sessions! The plan called for a nine mile run with 6x .5m @ VO2max pace (5:30m/m). It felt good to be doing some fast stuff again but I'm seriously out of practice which is evidenced in my split times trailing off as I went along. The plan for recovery was 50-90% of the interval time.

Splits:
2:47
2:46
2:46
2:48
2:50
2:48

DogSlySmile

IMRA Ticknock Winter

I wasn't feeling my freshest leading up to this one. The race in Howth last week and my first interval session in about three months left me tired. On top of that I only got about a .75m warmup before the race began.

Things started ok, I didn't charge to the front like I made the mistake of doing before. I just sat in and tried to warm up and get comfortable on the initial climb away from the car park. Feeling better I tried to take a few places here and there as we climbed the fire road. Probably in about 17 position at the stage. I was really looking forward to racing in the snow but the rain on Friday night washed a lot of it away and created long stretches on icy puddles and cold streams. I tried to avoid the puddles at first but it messed with my rhythm so I just ploughed through them after that. Immediately regretted it, the water was so cold my feet and ankles turned numb! After that I tried to avoid the puddles wherever I could but as my feet were numb I had lost the control needed to make the delicate foot position changes needed to travel across uneven terrain. After what seemed like forever splashing through icy puddles we eventually started to climb again, which meant no more puddles. Plenty of snow remained on the higher ground however, it was extremely deep in places making running almost impossible so I tried to run in the heather at the side of the trail. When I had to run on the snow I tried to land as lightly as I could. This worked for a few steps and then I would suddenly sink up to my knees.... I repeated that process a few times but it was just annoying me at this stage. The snowy part finally ended but we were met with more icy puddles. Again, my feet quickly went numb. I could have twisted my ankle or broken my toes during this race but I wouldn't have known about it as my feet were that cold. I was losing places at this stage but I didn't care I just wanted it to be over and to get warm. Upped the pace for the final fire road section and nearly came a cropper on the ice. Finished in 11th posistion about five minutes slower than last year but a couple of places higher. My legs could have done with a warm down but I just got changed and got out of ther as quickly as I could, the promise of a warm bath kept me going on the long cold cycle home.

lessons

• I need to HTFU - the conditions were the same for everybody.
• Some serious downhill work is needed - core/stomach needs to be strengthened and more practice needed on downhills

DogSlySmile

Forced myself out the door for a run today. Didn't want to be out there but it did give me a chance to put yesterday's race into perspective. I have to learn to take the rough with the smooth. I've had a long string of successful races where I performed well, PB'd etc. It's only natural that some races aren't going to go my way. Also, in an 18 week marathon schedule you are going to have good weeks and bad weeks. Just need to remember that a good week is always around the corner!

About the run, a hilly 11 miles. I pushed the pace on the downhills and relaxed on the ups. I'm still getting a slightly winded feeling when I go all out on a downhill but hopefully that will pass with practice.

DogSlySmile

Week 9

Mon, 21 Jan - 4m in morning, 7m general aerobic run in evening.

Tue, 22 Jan - 4m recovery in morning, 10m general aerobic (7:08m/m) in evening.

Wed, 23 Jan - VO2 max intervals. 9m run with 6 x .5m @ 5:30m/m.

Thur, 24 Jan - 4m recovery in morning and in evening.

Fri, 25 Jan - rest day

Sat, 26 Jan - IMRA Ticknock. Finished 11th in 52:12.

Sun, 27 Jan - 11m medium-long run @ 7:32m/m.

Total running: 61.7m

This was a recovery week but I found it tough. First time doing intervals in a long while, increasing the pace of my GA runs and a tough race all added up and I'm pretty tired here. I'm Half way through the P&D plan so probably a good time for a bit of analysis! I'm really liking it and I feel like a much stronger runner because of it. I'm only half way through but my endurance, and speed endurance have improved greatly. The only thing is I wish there was more speed work up until now. P&D dont think VO2Max training is as effective as Threshold training for successful marathoning. Yea there are strides peppered throughout the plan but I really felt out of practice when doing then intervals this week.

[IMG]http://<img src="https://docs.google.com/spreadsheet/oimg?key=0AkD9rjtcA-KZdEROOWRBeTJ0UW12TjZiSWxoVjRJVmc&oid=2&zx=zhhu0z8kmrs1&quot; />[/IMG]

DogSlySmile

Friday - Lactate threshold run

Like nearly every other boardsie in the Dublin area I retreated to the gym for some refuge from the wind for this one. I cant say anything new that hasnt already been said about the boredom of the treadmill, it is what it is, an instrument of sheer mental torture.

I ran to the gym, so that served as a warmup and I jumped straight on the treadmill and started into 7 miles of fun at 9.6 mph. Eons passed. If this was a movie the sun would rise and set over and over again. Pages of a calendar would turn seemingly under their own power. And to compound my boredom my mp3 earphones kicked the bucket only hours before this so I had to listen to unce unce unce of 'gym fm'... It was ridiculously hot as well, but apparently I was the only one who thought so as I was flanked on either side by eejits wearing hoodies and woolly hats!

After my run I thought about sticking around and using a few of the machines to get my moneys worth but I just got straight out of there. Never again. The next time its windy I'm opening a can of HTFU and getting it done. 12 miles total for the day.

DogSlySmile

Week 10

Mon, 28 Jan - rest day

Tue, 29 Jan - 4m recovery in morning followed by medium-long run (13.3m @ 7:30m/m) in evening.

Wed, 30 Jan - 5 miles recovery in the morning, 5 miles recovery in the evening.

Thur, 31 Jan - 6 miles easy.

Fri, 1 Feb - Lactate threshold run. 12 miles with 7 miles at lactate threshold.

Sat, 2 Feb - 6 miles at recovery pace.

Sun, 3 Feb - Met up with nerraw for a run starting in crone wood. We ran part of the Wicklow way ultra route which was a bonus. The wind was ferocious! On the djouce descent we had the wind at our backs so it made a fast descent even more hair raising. Great fun though and some great views when the weather played ball. 11 miles with some proper climbs/descents. Later that day I got out for another run, took it handy to relax the legs. 21 miles for the day.

Total running: 72.8m

This looks like a good week on paper but I'm wrecked now. After the lactate threshold run on Friday I have a tightness in my knee that will not go away, it feels like it needs to be stretched but how do you stretch your knee?!?!? During the Mountain run on Sunday I fell pretty hard on a descent. It's didn't hurt too much at the time but my ribs are really sore now. I attempted a few strides this morning but I struggled to hit HM pace. I winced everytime i took a deep breath. I've had bruised ribs before and they take about a month to properly heal, so I won't be doing much fast paced running for the next while. I'm raging now Because I have a day off tomorrow and I was looking forward to doing my first 1k interval session in a long time. Also i have a 10k TT planned for saturday but thats out the window now. Im chewing on a packet of nurofen plus so hopefully that will help but it looks like i've lots of easy paced stuff on the menu for the foreseeable.

wrstan

Sorry to hear about the sore ribs Ferg. Hope the recovery is quick. Maybe after the consistently high mileage recently a few down days might do you the world of good.
Take it easy mate!

DogSlySmile

wrstan wrote: »

Sorry to hear about the sore ribs Ferg. Hope the recovery is quick. Maybe after the consistently high mileage recently a few down days might do you the world of good.
Take it easy mate!

Ta Bill! I've decided to ease the pace of my runs rather than rest all together. For example yesterday I was supposed to do an interval session, that would have had me breathing hard so with the ribs the way they are that was a no go. So I headed down to Shankill and ran some of the DMW real nice and easy instead. It was a lovely day for it, fresh and clear. I thought my ribs would be sore on the downhills but it was grand once I kept my breathing under control. But spitting, belching and clearing my nose are agony! An attempt at any of them and I get an invisible punch in the chest... I guess I'll have to be a well-mannered runner for a while! Some good climbs and the terrain is similar to what I'll face in the Ultra so it was a positive run even though I missed out on the intervals.

Theres plenty of options for different routes down there you dont have to stick to the Way markers if you dont want to. 14 miles altogether.

DogSlySmile

Week 11

Mon, 4 Feb - Rest Day

Tue, 5 Feb - 10 miles in total, 5m am and 5m pm at recovery pace.

Wed, 6 Feb - Medium-long run on the Dublin Mountain Way. 14m.

Thu, 7 Feb - 4m in the morning at recovery pace. Medium long run (13.5m) in the evening. Took a long route home from work, Sandyford, Blackrock, Dun Laoghaire, Dalkey etc. Some decent hills on this one.

Fri, 8 Feb - 4m in the morning, 4 miles in the evening. Felt really sluggish during the morning run. Two medium-long runs in a row took it out of me. I planned on doing 10m in the evening but I said I'd see how I felt. About 10 seconds into the evening run I knew I wouldnt be able for 10 miles, so I shuffled straight home.

Sat, 9 Feb - 6m at recovery pace.

Sun, 10 Feb - Miserable day for a run. Headed down to bray and onto the bray-greystones trail. Poor choice of route, there were puddles everywhere from the rain that just refused to stop. My fingers had pruned up by the time I got home. 18miles in total.

Total Running: 74.5m

So, an OK week I suppose. Gutted that I cant do any fast paced runs, the pain in my ribs wont allow that. But things seem to be easing on that side of things - I blew my nose this morning and it was only mildly uncomfortable which is an improvement :rolleyes:. And during runs I check my pace the odd time and I seem to be able to hold ~ 6:30 m/m pace without too much pain. I'm supposed to do 6x1k @5k pace next week, might try and do the reps at 10k pace and see how I get on there.

DogSlySmile

Tuesday - Vo2 max session - 6 x 1k @ 5k pace

The pain in my rib started to ease over the weekend, I really think the easy paced running is helping it to heal up. So I decided to do a little tester to see how much stress my ribs could handle before I had to ease off. I missed last week’s Vo2 max session because of my ribs and I’m determined to not miss out on any more speed sessions as they are few and far between in the P&D plan. So after work I ran home, dropped off my stuff off an headed straight to the track in Killbogget park. This is my first time on the track in a long time, also since I’ve moved house the track is about a quarter of a mile away from me. Convenient

The intervals went very well. Much better than my last interval session of 6 x .5m @ 5k pace which was a slog. I got up to pace no problem and held the speed fine. My ribs didn’t react badly to my heavy breathing like I thought they would, which is great. After my second rep the light started to dwindle. This turned out to be a good thing as I didn’t hang around during the rest periods, I just got going so I could complete the set while it was still bright enough. I have to get back to working on my stride, I’ve neglected it for a while now and I think I’m working too hard to get up to 5k pace. Leg turnover is very quick. When I lengthen my stride it feels a lot easier to maintain the same pace.

Splits: 3:27, 3:25, 3:26, 3:26, 3:27, 3:24

Feels good to be back on track doing fast stuff and back on the track!

14 miles total for the day

DogSlySmile

Week 12

Tue, 12 Feb - 4m recovery pace in morning. 10m with Vo2 max intervals (6x1k @5:30m/m) in evening. Very happy with how this went. Stride needs work but plenty of time for that.

Wed, 13 Feb - 4m recovery pace in morning. 13.5m in evening. This was a hard slog of a run after Tuesdays intervals. Ran with my usual back pack, but on this run it felt like I was carrying a car battery around with me. Weighed my bag when i got home and its only 7lbs, so not too heavy. I was just knackered. Very bumpy route didn't help matters. Will have to try and do a full recovery day after intervals in future.

Thu, 14 Feb - 4m in morning and same in evening at recovery pace.

Fri, 15 Feb - 4m recovery pace in morning followed by employee adventure day out in kippure. Lots of running around doing orienteering, climbing etc. 9m at 7:30m/m in the evening.

Sat, 16 Feb - straight out of bed and did 5m recovery run in muddy Killbogget park. I was wrecked all day Saturday, no energy and just wanted to crawl back to bed all day.

Sun, 17 Feb - Long run. Met up with wrstan and a few of the lads for this. Took a slightly altered route from Shankill, up killiney hill and down into dun laoghaire. Turned around into the wind and took in sandycove on the way back. A hard run, a couple of the lads pushed the pace early on and we did a lot of climbing in the initial miles. My back got really sore on one of the longer downhills, dunno if it was due to a lack of warmup/stretch or due to the fact that I have avoided my usual planks/core work in the last couple of weeks because of my sore rib? It eased up when on flatter ground. 20 miles.

Total running: 81 miles

Biggest ever weekly mileage, whoop whoop!! Maybe that's the reason I was so fecked on Saturday!?! A good, hard week. It's great to be back doing the intervals, the longer stretch in the evenings is a bonus as my local track is unlit. If I can string a few weeks like this together before the ultra I'll be in great shape for it.

DogSlySmile

Monday – 9 miles with 5 x 600m @ 5k pace

I had planned a rest day today (after Sundays long run) but I’m doing long hours in work on Thursday and Friday so I thought it would be better to do the harder runs at the start of the week and leave the easier stuff for the days when I have to work late.

Got out the door about 5:30 and did about 4 miles before I hit the track in Killbogget. It was getting dark at this stage so I must have looked like a gobsh*te legging it around in the dark! Reps went OK, tried to keep my stride long which I think worked well.

Splits: 1:59, 2:04, 2:01, 2:01, 2:00

Turned out the reps were a bit faster than 5k pace and they felt it at the time. But I just thought it was tiredness from the long run the day before. Ah well, taking the positives its good to see I can do hard reps the day after a long run.

DogSlySmile

Saturday - 10k TT

With all the time I've spent Training for the ultra it's been easy to forget about my goal of running 10k in 35 minutes. So today I set out to run at goal 10k pace and see how long I could hold on. It's been 5 months since I set my unofficial PB of 36:28, I've run hundreds of miles since then and I definitely feel like I'm in better shape today than back when I set my PB.

The first mile went well. Nothing strange happened and I was feeling strong. 5:38. so just a touch outside goal 10k pace. The second mile felt fine but the pace slowed a tad, 5:46. Looped back around to start another lap for mile three. Feeling it now, 5:53. During lap four I was way off pace, considered stopping the TT and doing intervals instead. Decided to treat it like a race and tough it out till the finish, 5:59. On the final loop and mile 5 I was slowing dramatically, 6:09. Mile 6 ended in 6:09 too. 10k completed in 37:08. Average pace 5:58m/m.

Pretty disappointed with this initially. But thinking about it now it was unrealistic to expect to be able to run at goal race pace when I've done no training at that intensity in so long. I checked back over my garmin account and I have done only 8 sessions at goal 10k pace or faster in the last 5 months! I'll be starting a JD plan in a couple of months. So with the base I have built over the winter and some regular interval sessions I'm confident I can knock out a 35 minute 10k by the end of the summer.

DogSlySmile

Week 13

Mon, 18 Feb - Vo2 max intervals. 5x600m @ 5:30m/m. Did these reps a little bit too fast. I'm enjoying getting back into the fast stuff though.

Tue, 19 Feb - 4m recovery in morning. 13m run in the evening. Run in the evening was enjoyable, my legs felt weird for the first few miles. My stride didnt feel natural at all, took about 6 miles before they felt back to normal. Three tough days in a row.

Wed, 20 Feb - 4m in morning and again in evening. Feeling a strain in my hip flexors from Mondays intervals during this.

Thur, 21 Feb - Same again, 4m AM and PM. Hip was still sore, even when walking. Lashings of Deep Heat helped to ease the pain.

Fri, 22 Feb - rest day

Sat, 23 Feb - 10k time trial in 37:08. Classic case of going out too fast at a pace I couldn't sustain and suffering through the rest of the miles. I'm glad I did the TT though, this is where I am currently, I know how much I have to do now.

Sun, 24 Feb - 16.75m with the usual Sunday run lads. We took a cool route along the bray-greystones trail and then up a back trail to the highest point of bray head for some stunning views of the Wicklow and Dublin mountains covered in snow. Form there we headed along the cliff trail towards the cross and cut down a long descent I haven't ran before. There was plenty of snow on bray head, ya can't beat that feeling of running on fresh snow!!

Total running: 71.36m

A pretty decent week. I found it tough at the start of the week doing a long run, intervals and a medium-long run on consecutive days but it had to be done or else it wouldn't have gotten done!!! The 10k TT taught me a lot. Yea i can make excuses about not having a proper taper, long hours in work, coming off the back of a heavy mileage week etc etc etc but 37:08 is where I'm at right now and serious work is needed if 34:XX is ever going to happen. It might be time to start swapping some of the planned P&D runs for some JD interval sessions in the near future.