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Jack Daniels kicked my ass again last night
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Week 16: Q3 Session(ish!) - 6 Miles with 4 @ HMP
Took yesterday as a rest day after the race on Wednesday night. Would have been better served with a recover run yesterday because legs were feeling lethargic and heavy today.
Wasn't sure what to do as the race have thrown this weeks plan a wee bit. So eventually settled on doing 3 miles @ HMP (Plan had a steady 3 threshold so kind of on plan
) with half an eye on Athlone.
Headed out at lunch break and done an easy one mile warm-up @ 7:50 pace. Legs felt a wee bit better after this so HMP effort felt ok. Done the three miles very comfortably and splits were 6:41; 6:37; 6:36. I was surprised how good I felt after the 3 so kept at HMP for another mile which was done in 6:36. Resisted the urge to do another few at that pace and instead done a mile cool down @ 7:40 pace.
Total: 6 miles0 -
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ThebitterLemon wrote: »Well done J, great PB.
I'll have to arrange another date with you to get some speed lessons
TbL
Ha Ha - you're still quicker than me!! Good luck in Longford at the weekend!! 0 -
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LSR: 15 miles @ 8:02 pace
Out early for this - set the alarm for 6 AM and got the porridge into me and away out the door. Was surprised how cold it was for the first 4 or 5 miles but once the sun broke through it was a glorious morning and miles ticked by. Mornings like that were made for running. Took two gels in preparation for race day and they seemed to give me a wee boost. Nice strong finish too and felt very fresh over the last few miles.
All in all happy with the run and nice to get it out of the way early in the weekend - leaves Saturday evening free for guilt free beers and Match of the Day
and reading race reports from the Frank Duffy.
Splits were 8:23; 8:02; 8:08; 8:10; 7:56; 8:02; 8:04; 7:50; 7:55; 8:00; 8:05; 8:06; 8:07; 8:00; 7:49.0 -
4.1 miles easy @ 8:38 pace
Eventually got out for a run this evening - 5 mins after my tea though so kept it real slow. As I was a bit pressed for time I just ran down to the local GAA pitch and done 8 laps off it and 2 and a bit miles there and back.
Weekly Total: 40.3 miles and a PB 0 -
4.1 miles easy @ 8:38 pace
Eventually got out for a run this evening - 5 mins after my tea though so kept it real slow. As I was a bit pressed for time I just ran down to the local GAA pitch and done 8 laps off it and 2 and a bit miles there and back.
Weekly Total: 40.3 miles and a PB
And an All Ireland for the home county!!!0 -
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5 mile Easy @ 8:30 pace
First morning I needed the hi-viz vest in a while
. Really dark when I got out but thankfully it was mild and just a light drizzle. Legs were tired from last nights run and it was less than 12 hours after that so kept the pace nice and slow. Uneventful run and had the streets to myself. 0 -
Week 17 Q2 Session 2 x 2miles T pace
Decided I needed a lie in this morning so waited until lunchtime to get out for this. Plan called for 2 x 2miles @ Threshold pace (6:26) with a 2 min recovery in between.
When I got down to the track I was surprised at how windy it was with the wind swirling strongly and some serious gusts too. Figured that it would be difficult to mainain an even pace so would focus more on effort than pace - what could possibly go wrong:D.
Done a nice and easy 1 mile warm-up at 8:05 pace and a fair bit of stretching before getting into it. Turned up the tunes a wee bit louder to drown out the wind - Aerosmith's Greatest hits was the album of choice for this.
Wasn't paying too much heed to the pace as I went around but had a glance at the watch after 1 mile and surprised to see 6:08. Slowed a wee bit over the second mile which was 6:23. Felt good after this and 2 min break seemed very long.
Into second set and wind had picked up a fair bit and again tried to focus on effort. 1st mile felt ok so was very surprised to see 6:09 this time!! At this stage I didn't bother trying to slow the second mile down too much and this was done in 6:15. Wind was really annoying me at this stage.
Done a one mile cool-down for a total of 6 miles.
Not the best session I've ever done and probably didn't get too much from it but given the conditions I'm happy enough with it.0 -
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Duanington wrote: »what's up next for you TJ?
The Lakes 10k on the 6th Sept - Sub 39 target.
Athlone HM on the 13th Sept - Sub 89 target
Then 1 week off - drink my own body weight in beer target 0 -
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End of August report
Another great month's running. Highest mileage ever @ 182.6, 2 5k PBs bringing 5k PB down to 18:39. Got some good solid LSR's in too with Athlone in mind. Also passed 1000 miles for the year.
September is all about 2 big target races. Lakes 10k with sub 39 the target and Athlone HM with sub 89 the target. Oh and change my log title
Will probably take a week off after Athlone and then back to Phase 2 of the Jack D plan.
Month|2013|2014
January|57|177.2
February|78|87
March|87.45|148.25
April|125.7|120.5
May|117|94.45
June|105|144.5
July|125.5|182.5
August|125.5|182.6
September|112.5|
October|160.5|
November|148|
December|144.5|
Total|1386.65|1137
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AuldManKing wrote: »I see your mileage was 0.1m higher in Aug.
Nice work
purely accidental I assure you - even I am not that anally retentive0 -
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outforarun wrote: »Hi TJ
Well? Saturday, how are we feeling?
Still confident of 39 but just about. Haven't run since Monday due to a chest infection but think I got it in time so shouldn't affect me by the time Saturday comes around (although I reserve the right to use it as an excuse if things don't go to plan).
So no excuses and legs should be fresh. You feeling confident?0 -
Still confident of 39 but just about. Haven't run since Monday due to a chest infection but think I got it in time so shouldn't affect me by the time Saturday comes around (although I reserve the right to use it as an excuse if things don't go to plan).
So no excuses and legs should be fresh. You feeling confident?
Am I feeling confident? Not as much as I'd like (but don't tell yaboya1).
I reckon we'll be within metres of each other most/all the way round.
Starting to look forward to it now.0 -
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Cheers for the well wishes folks - much appreciated but I'm sorry to report that I done a Mayo/Dublin and fell well short.
Hobbled home in 40:42 after having to stop for well over a minute to try and stretch out a groin injury that I picked up hill running on Thursday evening. But in spite of that I'm happy with the run. When I was actually out running I was well on course and felt ok even with a crazy 3:32 opening k!!
Am reasonably confident that the injury is nothing serious (i think it may be just a flare up of a old football injury) although I am hobbling a fair bit since I got out of the car.
Great race and superbly organised - would recommend to everyone to do.
Onwards and upwards 0 -
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The Lakes 10k - 40:42
After I had nailed the sub 40 in Fingal I had this race firmly in mind to go sub 39 which would be a nice way to round off the 18 week Jack Daniels plan. All the signs were good with two good 5k PBs in recent weeks and with 5k PB now 18:39 on a tough course was very confident coming into this.
That is until the running Gods conspired against me (rather than blame a couple of silly mistakes I made :rolleyes::)). Week started off with a chest infection but thankfully spotted it straight away and rested up and it didn't get in on me. Had intended on doing a run Thursday bit in hindsight running up a big hill with a 580ft elevation gain two days before a race when I have never done anything close was reckless to say the least.
Felt ok after it though and was happy that chest was good. Also got an easy 4 mile in Friday morning and all was good until I felt the tell tale signs of a groin strain by Friday lunchtime (had recurring groin strains when playing football so all too familiar with them).
There was no way though I was missing today so got to Blessington nice and early and was a bit worried at how sore i was when I got out of the car but lossened up fairly quickly. Done a lot of stretching and a few strides and all felt good. Met outforarun and overpronator and headed for the start line. Samba band leading us there was a nice touch. Bit of banter on the line with the lads and I was feeling nice and confident.
Got off to a nice start and got in a good position on the tail of a group of 4 or 5 - knew there was a bit of a gap behind me so held my position as it felt ok so imagine my surprise when I hit 1k at :eek: 3:32. Let the group ahead go off and slowed my pace as I knew that the pace was unsustainable. It meant I was out on my own but wasn't too worried as I figured that the group behind would catch up eventually. A bit happier when the 2nd k beeped at 3:49. Next two kms were a bit slower but I was ok with that as it was tough out on my own as was windy in places and was a lot happier when two runners passed me and I tailed on to there group at the end of the 4th km. (3:58, 4:05)
Was feeling good until I started to feel that the groin was sore and weak (hard to describe the feeling) and was getting worse with every step. Decided to keep the same pace until 5k and then reassess - 5th k was 3:59 so was bang on target and injury was getting no worse. There was a sharp turn at the 5k mark and as I turned I got a dart in the groin and took a decision to stop to try and stretch it out. A bit of a stretch definitely helped and when I heard a shout from Outforarun I decided to jump back in beside him. That was grand until I took a step to my right to get a bottle of water at the water station and I got another dart in the groin. I wouldn't mind I didn't even want to drink the water - wanted to pour it on my head!!
Had to pull up again for more stretching. Stretching definitely helped and got on the road again and focused on getting home. 6th K was done in 5:15 (with about 1:15 break)
Got up the hill in ok shape even if I leaked a bit of time on it. Got a bit more confident with the injury as everything was ok if I kept going in a straight line and didn't make any sudden movements. Was out on my own again and wasn't paying much heed to my pace and was just focusing on passing people. At about 8k there was a Dunboyne girl ahead of me with a long gap to anyone else - I could see she was struggling so upped the pace to catch her and then slowed a bit and she followed me for a bit. Caught another few people before the line for a 40:42 finish.
(Last 4k 4:15; 3:55: 3:57: 3:56.)
Met up with Outforarun and Overpronator for a chat after the race (both lads had a great race:)) and hovered up some of the goodies on offer - a fantastic goodie bag too. Had to go into town so nice to have a bit of company with Outforarun in the car. Overpronator went to cheer his better half home.
I'm obviously disappointed by the result but given the circumstances I'm pleased with the performance especially after making the mistake of going off way too quick and getting caught in no mans land. Helped by a fantastically organised race - couldn't help but be in a good mood after it.
While I was very sore after the car trip back to Cavan and have a bit of a limp I'm still fairly confident that the injury is nothing serious and won't keep me from doing Athlone next weekend. Will be sensible during the week and hopefully will make the start line nice and fresh.
Today was just one of them days - need to find a nice 10k in the next month or so to put this right.
Onwards and upwards!0 -
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