The "what the hell do I call my training log?" training log...

menoscemo

Dilbert75 wrote: »

I'm not sure it was truly easy tbh - I was up against increasingly poor visibility on a main road, as well as drizzle and my family waiting for me back at the start - so I think I was subconsciously getting some extra HTFU, despite my efforts to resist it and slow down.

I'd expect my normal easy run HR to be more in the 120s. I think the peak I've ever recorded on my Garmin was 183 and in DCM I averaged 151 with a max of 170. In my only xc race in January I was in the 170 range all the way through the 6k.

Does that tell you anything more?

Yeah your max is somewhere around the mid to high 180's (same as me). If you held 151 in your first marathon you are likely to be able to hold a touch higher in your next one (I averaged 151 in my second, 155 in my third and 159 in my 4th raced marathon).
Therefore by any definition, a run with a 147 average is below your marathon pace/effort. By the looks of your HR graph it was very steady too so I would expect you to be able to go at a faster pace in a raced marathon.

Dilbert75

Cool - thanks Meno.

On a side note, tonight's run is deferred. In addition to her persistent ankle injury, Mrs D has caught some sort of bug - temperature fluctuations, aches, etc. This evening I've been getting achy too so, rather than chance it, I'm going to take to the cot early with a Lemsip max and see how I feel tomorrow. Mr Slow is always in my mind at times like this.

Dilbert75

So the good sleep seems to have done the trick - back to normal (it's relative, I know ) today. And normal these days always seems to involve me getting soaked.

On tonight's menu was 13k with 10x100 strides. So ran from home to the town track, did 5x100 strides, ran out the road to 6.5k, another 5x100 and home. It might have been cheating a bit to break up the strides like that but it was purely to get the out-and-back to work - without doing any maths.

So the target was, as usual, 5.00 - 5.40/km - actual avg was 5.18/km over 13.15km, avg HR was 140, max was 160.

Km paces were 5.27, 5.32, 5.10, 4.26, 5.14, 5.23, 5.30, 5.23, 5.17, 4.44, 5.34, 5.49, 5.30 and 5.34 for the last bit.

career_move

Good to see you've beaten off the manflu Nice run there this evening

Dilbert75

career_move wrote: »

Good to see you've beaten off the manflu Nice run there this evening

Easy now - if I'd had a nice cosy shed with a treadmill it'd have been easier!

career_move

Dilbert75 wrote: »

Easy now - if I'd had a nice cosy shed with a treadmill it'd have been easier!

Be careful what you wish for......treadmills are the devil's spawn

Dilbert75

career_move wrote: »

Be careful what you wish for......treadmills are the devil's spawn

Torrential rain must be closely related then!

Slow run done - 4.98k in 28.01, avg HR 126, avg pace 5.38. Splits per km were 5.39, 5.28, 5.35, 5.40, 5.47. Despite being shorter and slower than the run last night I found it much tougher going. Bad night of sleep last night, busy day in work today - early night needed again tonight.

Tomorrow I'm scheduled to do 14k straight - no sprints, strides or anything else.

career_move

I've just installed a converter app on my phone so I can understand your log :pac:

Dilbert75

career_move wrote: »

I've just installed a converter app on my phone so I can understand your log :pac:

Welcome to the 21st century - on the double!

career_move

Dilbert75 wrote: »

Welcome to the 21st century - on the double!

Thanks......resistance was futile

Dilbert75

Found this on the Amphibian King Facebook - looks like it could be worth looking out for:
http://m.facebook.com/l.php?u=Http%3A%2F%2Fm.youtube.com%2F%23%2Fwatch%3Fv%3D_g3uX6Z5-kc%26desktop_uri%3D%252Fwatch%253Fv%253D_g3uX6Z5-kc&h=aAQFsY36s&s=1

Dilbert75

OK 14k done in fading light - was too dim (the light, not me) to go out on the back roads so I just did an out-and-back around town. Usual story - aiming for 5:20 ± 0.20. Ended up averaging 5.11/km, avg HR 138. Km splits were 4.58, 5.07, 4.51, 5.07, 5.28, 5.16, 5.13, 5.14, 5.08, 5.08, 5.11, 5.20, 5.19 & 5.18. Tired again but sure I got it done.

8km recovery due tomorrow - will try to get in onto a football pitch again, give the old joints a break. Still undecided about whether to just do my 21k LSR with 13k PMP on Sunday or to give the 6k race a shot with some extras thrown in. Not too pushed about the race TBH so I'm leaning towards the LSR - will decide tomorrow.

Time for snoozes now!

EDIT: But before I do....have been meaning to do this:

Wk 1: 29.69km YTD: 29.69km
Wk 2: 64.05km YTD: 93.74km
Wk 3: 44.20km YTD: 137.94km
Wk 4: 42.98km YTD: 180.92km
Wk 5: 65.64km YTD: 246.56km
Wk 6: 60.66km YTD: 307.62km

career_move

Grrrr stop running so fast :mad:

Dilbert75

Wk 7: 61.18km YTD: 368.80km

As per UpThe19th's log, we'd a 22.5km run this morning - was planning to do 21km with 13k at PMP - but he had a nice route to make up the extra mile so I shortened my Saturday run to 6.5km to even it out.

Started out pretty much at PMP and kept it going pretty much all the way through. As he said himself, the promise of tea and chocolate perked me up quite a bit as we were tackling an appropriately-named hill on the way.

But by the end that kit-kat and tea were the difference between being able to drive home and UpThe19th and his lovely family having to step over a crumpled heap to get out of their driveway.

Felt good for most of the way though, even if the wind seemed to be in our faces for most of the run (however that happened).

Dilbert75

career_move wrote: »

Grrrr stop running so fast :mad:

Sure I'm only trying to keep up with you!

Dilbert75

Ok - bit of a catch up due. Back to Sunday's splits for a mo - was 500m in before I remembered to start the watch. Total should have been 22.5km with 13k at PMP. PMP for 3.30 is 4.58/km and paces per km were 4.57, 4.57, 4.51, 4.58, 4.40, 4.41, 4.53, 5.00, 4.57, 4.50, 4.56, 4.57, 5.02, 4.47, 5.17, 4.58, 4.55, 5.00, 5.05, 5.10, 4.56, 4.57, 4.53. Overall average pace was 4.57/km and avg HR was 150bpm.

Having moved my days around last week, I finished up the week having run every day from Wednesday to Sunday.

Plan for this week was to be 5k Monday, 18k Tuesday, rest Wednesday, 13k Thursday, rest Friday, 8k Saturday & 24k Sunday. Obviously with last week's changes this would have had me running 7 consecutive days, which wouldn't have been great.

So! This week is going to be a juggling act again: rest Mon, 18k Tue, 5k Wed, 13k Thur, rest Fri, 24k Sat, 8k Sun (LSR moving to suit Sunday Daddy duties).

Did my 18k tonight (well, 200m short) with an average pace of 5.09/km, avg HR of 137bpm. Km paces were 5.07, 5.01, 4.55, 5.13, 5.05, 4.53, 5.04, 5.10, 5.18, 5.23, 5.07, 5.15, 5.11, 5.09, 5.18, 5.19, 4.58, 5.11. As is evident from the HR I felt more comfortable on this than on Sunday's run, with a pace 12s/km slower.

As a side note it looks like 4 of the last 7 weeks have been bigger than any of my DCM weeks and that's only going to continue increasing. 10 weeks and 6 days to GLR.

Dilbert75

5k done at avg pace 5.31/km. Boy it's cold and breezy out there!

upthe19th

Dilbert75 wrote: »

5k done at avg pace 5.31/km. Boy it's cold and breezy out there!

+1. I was freezing out there this evening. Fair play C, you're really getting the km's in.

Dilbert75

upthe19th wrote: »

Fair play C, you're really getting the km's in.

Likewise - and you've 4 weeks longer than me!

13k done tonight in 1.10. Nice evening for running!

Dilbert75

Just back from my brought-forward LSR, again accompanied by UpThe19th. Planned to do 24km at about 5.20/km - ended up doing a total of 26.6km in 2:20 - average of 5.15/km. Avg HR was 141bpm, 2258cal burnt. Very pleased to have maintained that pace over what could best be described as a testing route (I suspect J will agree - sorry again for that hill up the back road) - though the pacing consistency is to the credit of UpThe19th who was constantly reigning me in to a reasonable pace. Once I was moving it was a lovely morning for a run and again the company made the km's pass nice and quickly.

career_move

Good work partner

ncmc

Great running as always Dilbert, must be nice to have company for the lsr.

Is Mrs Dilbert still running? How does she feel about you racing up behind her poised to smash her PB!

Dilbert75

Thanks N. Unfortunately Mrs D has been injured for several weeks now, compounded by a dose of a horrendous flu that's going around - she's only coming round after 2 weeks. She's going to be a while before she's back to her best. My 10m was faster than her pb, so if my marathon hits plan, she's gonna have a new target!

ncmc

Poor Mrs D, wishing her a speedy recovery.

Can't believe you've beaten her 10m PB, I remember you talking at the Clonmel half about how much faster she was than you. Shows just how far you've come on six short months!

Dilbert75

Legs are creaky this evening - need to get back to foam rolling on a more regular basis. For anyone not converted yet, I found this in my bookmarks:

http://www.menshealth.com/best-life/foam-rolling?cm_mmc=Twitter-_-MensHealth-_-Content-BL-_-foamrolling

Dilbert75

Last run of Wk 8 done - 8km slow and cold(ish). Avg 5.45/km, avg HR 130.

Wk 8: 70.44km (43.44m) YTD:439.24km

First time ever breaking the 70km mark.

13k tomorrow with 10x100 strides.

EDIT - just noticed my 13k on Thursday was supposed to have 6k at 10mP. Because I didn't check before I went out I missed that little detail - gonna have to write it off in my head - maybe balance it against having done the full 22.5k long run last week at PMP, instead of just 13k of it. Have to say more attention though.

Dilbert75

13.17km done including 100m strides. Average pace overall was 5.20/km, avg HR 131bpm - which is lower than I expected, given that I was knackered all the way around.

Rest tomorrow, short recovery run Wednesday.

Dilbert75

6k last night in 32.49 - avg pace 5.30, avg HR 133.

18.14k tonight in 1.35.27 - avg pace 5.16, avg HR 134. Really needed that run tonight - last couple of days in work have been mental and I needed to get my teeth into a few hills to get over it all.

Rest tomorrow and due to do 6k slow on Saturday with 26k on Sunday with 16k at PMP. Problem is I'm not sure of my plans for the weekend yet so that's up for grabs.

career_move

Good work

Thats a big run you have planned for Sunday....a lot of PMP miles :eek: What's PMP?

Gavlor

career_move wrote: »

Good work

Thats a big run you have planned for Sunday....a lot of PMP miles :eek: What's PMP?

I know this one, I think!!!

Predicted marathon pace that's what use it for anyway