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Confessions of a never has been.....
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catch up time
Wednesday
AM - Nice easy run into to work, usual route along the seafront and through east wall. Legs felt ok following the previous night's session
4.1 miles @ 8.40ish pace
PM - Run home from work, legs felt a little tighter than earlier in the day but only really towards the end when I could feel the weight from the backpack
6.1 miles@ 8.20 min\miles
Thursday
AM - Down to St Anne's to get in 7.5 easy miles around the trails there. I love running trails, so much more interesting than boring grey concrete! Felt very tired starting off this one and great at the end
7.5 miles@8.05 min\miles then core work and weights
PM - Very late getting out for this one but felt great, lovely night for running in fairness
4.5 miles@ 8 min\miles
Friday
5 miles easy but I can't remember if I ran to or from work - took it handy either way !
Saturday
Supposed to run the Athlone half but a call from work in the wee hours out that idea to bed. Settled for 6 easy miles instead. Chin up work and stretching after
6 miles @ 8 min\miles
Sunday
Had to change things around to squeeze in a session instead of the half. Plan called for:
2 miles easy, 4k (HM), 3k (HM), 2k (10k), 1k (10k) 400 jog rec, 2 miles easy
Ran this in a pretty strong wind up and down the coast road. Apart from a stitch on the 10k paced section, I felt good. Took an age to figure out the right paces in KMs as I had them in miles in my head so I messed up a couple at the start. Tough enough workout which had me blowing hard at times
8.05 min\miles
8.00 min\miles
4km set@hmp (pace)
6.30
6.30
6.26
6.20
3km@hmp (pace)
6.16
6.25
6.28
2k@10k (pace)
5.56
6.05
1k@10k (pace)
6.01
8.20 min\miles
8.20 min\miles
70+ miles for the week
Monday
6 miles easy after work, took it handy - 8.20 min\miles
Stretching and pressups later ( after reading Krusty's log!)
Tonight
Back to Long run night - my least favourite but possibly most rewarding night of the week recently.
Plan was for: 17 miles with 4,3,2,1 at MP ( 1 mile easy between)
Got the bus home for the first time in ages to avoid having to run any MP stuff with the backpack, quick change and headed off towards Fairview park along the coast, looping the park, heading back up the coast and back inland along my usual route - plenty of bumps and drags over the 2nd half.
Felt very strong through all of the MP sections, so much so that I overcooked the pace on quite a few. I was monitoring the watch over the first set but switched off a little then and tried to just enjoy the pace - which I genuinely did, relaxed and working hard but staying in a good rhythm, not overworking things.
Found the restart after each easy mile tricky enough but got going pretty quickly each time.
Last MP mile was tough on the legs but it was never in doubt really.
Finished off lapping the GAA pitches in St Anne's
8.10
8.05
6.46
6.46
6.42
6.43
7.57
6.43
6.45
6.39
8.09
6.40
6.42
8.40
6.40
8.25
7.57
17 miles in total, 6.39 will most definitely NOT be my MP pace though
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19.09.2015
Wednesday
AM - 4 ( 4.1) recovery miles into work, legs felt fine on the grass but I do keep the pace way down on these. No watch but I would guess 8.45+ min\miles
PM - Runmute home from work and the legs felt narky compared to earlier, once again I could feel the weight of the backpack over the 2nd half. Tagged on a couple of miles in St Anne's to bring the total to 6.2 ( 8.15 ish min\miles)
Stretching and pressups later
10.3 for the day
Thursday
AM - working from home and took an early lunch break to head out for my run, headed up the coast and into St Anne's to finish. Nice run in the end, felt a lot more lucid at the end than I did at the start, its a strange thing - legs are constantly tired but completing runs is never an issue, there's just a general tired feeling around the legs.
Core work later in the day
8.4 miles@ 8.05 min\miles
PM - late getting out for this one but it was a perfect night for running and I enjoyed every step, kept it on the grass for the majority
4.1 miles
12.5 for the day
Friday
No run in the AM, 7 easy in the PM, kept it all easy and had the backpack on to keep things honest anyway. I love running home from work on a Friday, there's always an enhanced sense of freedom about it!
7 miles @ 8.15 min\miles
Saturday
Up very early to get this morning's session done, had a quick sip of water and headed out the door.
Plan for today was:
2 miles easy,
1 mile@mp - 1 min recovery
1 mile@mp - 1 min recovery
1 mile@ hmp - 2min recovery
1 mile@mp - 1 min recovery
1 mile@mp - 1 min recovery
1 mile@ hmp - 2min recovery
1 mile@mp - 1 min recovery
2 miles easy
I had to write this one on my hand because I was pretty sure I'd mess it up otherwise. Used my usual lap of Fairview and the coast road to get this done, there was a slight wind but nothing that would really make things easier or more difficult to be honest.
Felt good most of the way through this one, the MP sections felt controlled while the HMP sections took a good bit more work, the 1 min recoveries were all at easy pace and felt delightful !
The last HMP and MP miles were tough enough, my legs were pretty fatiqued at that stage with my quads in particular complaining - tried to relax through the discomfort and it worked a treat
Some of the splits were a little hot but still happy with the session
8.20
7.59
6.40
6.41
6.18
6.43
6.41
6.18
6.40
8.13
8.17
12 miles in total ( with recoveries included)
Stretching, corework and chinups later - and a super game of rugby or two...g'wan Japan !!!0 -
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ThebitterLemon wrote: »Great session D.
Could you not have found another 0.3 of a mile
TbL
I wouldn't have done the .7 if I had gotten the route right C! I had hoped to finish at the house so could fall in the door0 -
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26.09.2015
Wednesday
AM - early morning trudge into work, although I do enjoy this recovery run in fairness. Pace nice and easy , think the weather was ok too.
As usual, kept it on the grass as much as I could
4.1 miles@ 8.45 ish
PM - Run home from work, backpack felt heavy - legs tired towards the end but still felt ok for the most part.
Pressups and stretching afterwards
6.1 miles@ 8.20 min\miles
10.2 for the day
Thursday
AM - got out just before lunch for 8 easy miles around the trails in St Anne's as usual. Love this route, love the smell, the texture of the trails and the fresh air . Legs felt ok, usual tiredness that is just constant at the moment and maybe a little left overs from Tuesday's session made an appearance in the quads towards the end
8 miles@ 8.05 min\miles
PM - Late out for 4 easy miles, nice night for it - up and down the grass verge on the coast.
4 miles @ 8.10 min\miles
Friday
AM - out early for 5 easy miles, taking in the extra mile before heading on my way to work. Lovely run, lovely morning for it
5 miles@ 8.15 min\miles
PM - Crazy day at the office and I was glad to get out the door at 6 bells, I'm really trying to eat well at the moment and by well I mean enough because I am constantly hungry, I felt the benefits of this on the way home on this run, felt well fueled and enjoyed it.
7 miles@ 8.15 min\miles
12 for the day
Saturday
Planned session: 12 miles with 8@mp ( 6.45-7.00 )
Had the alarm set early to get up and get this done but somehow fell back asleep after the alarm went off and when I woke, I felt groggy, tired and sore. After getting some porridge and a cup of tea into me, I sat around for maybe 45 minutes to let it settle before heading out the door to start hobbling down the coast road.
The first thing I noticed was the strong breeze, great...then the sun, deadly
I wasn't feeling the love for this by the end of the warm up but I got on with things anyway, heading off to lap Fairview Park - pretty sure I got a shout out from a joyriding boardsie on the way, couldn't quite see who it was but the voice sounded familiar alright, apologies P ( if it was you?) I was in shock at how tired I was feeling and it took a few seconds for things to register!
Got the first couple of miles out of the way ok and then turned into the wind for the next few, I really was dreading this bit and it felt as tough as I had feared, again and again I had to remind myself to relax and stop working too hard against the wind. Tipped on along the coast and was relieved to get out of the wind as I turned in at Kilbarrack - straight into the long drag there, which really tested the mental resolve I have to admit, left turn at the top, ran hard along the bumpy route and I finished up in Raheny.
Tough, tough session and I can't put my finger on why, maybe the wind, the relative warmth, the route, too much sleep (
) or maybe this is how it is when you are running sessions towards the end of marathon training? Either way, it felt like a real test and I was glad to tough it out to the end.
8.23
7.45
6.50
6.47
6.47
6.47
6.42
6.43
6.44
6.44
8.25
8.20
12 miles for the day0 -
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ThebitterLemon wrote: »Solid session Double D, you hit the splits while feeling tired, that's gotta be a positive.
TbL
Thanks C - don't get me wrong, deffo delighted to get it done and to have hung on in there. Mental training as much as physical 0 -
Duanington wrote: »pretty sure I got a shout out from a joyriding boardsie on the way, couldn't quite see who it was but the voice sounded familiar alright, apologies P ( if it was you?)
Yeah, that was me on my way back from St Anne's parkrun. Great stuff lately, you're flying. Looking forward to seeing how you get on in the DCM. I'll be out supporting on the 26th to return last year's favour
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Duanington wrote: »26.09.2015
Wednesday
AM - early morning trudge into work, although I do enjoy this recovery run in fairness. Pace nice and easy , think the weather was ok too.
As usual, kept it on the grass as much as I could
4.1 miles@ 8.45 ish
PM - Run home from work, backpack felt heavy - legs tired towards the end but still felt ok for the most part.
Pressups and stretching afterwards
6.1 miles@ 8.20 min\miles
10.2 for the day
Thursday
AM - got out just before lunch for 8 easy miles around the trails in St Anne's as usual. Love this route, love the smell, the texture of the trails and the fresh air . Legs felt ok, usual tiredness that is just constant at the moment and maybe a little left overs from Tuesday's session made an appearance in the quads towards the end
8 miles@ 8.05 min\miles
PM - Late out for 4 easy miles, nice night for it - up and down the grass verge on the coast.
4 miles @ 8.10 min\miles
Friday
AM - out early for 5 easy miles, taking in the extra mile before heading on my way to work. Lovely run, lovely morning for it
5 miles@ 8.15 min\miles
PM - Crazy day at the office and I was glad to get out the door at 6 bells, I'm really trying to eat well at the moment and by well I mean enough because I am constantly hungry, I felt the benefits of this on the way home on this run, felt well fueled and enjoyed it.
7 miles@ 8.15 min\miles
12 for the day
Saturday
Planned session: 12 miles with 8@mp ( 6.45-7.00 )
Had the alarm set early to get up and get this done but somehow fell back asleep after the alarm went off and when I woke, I felt groggy, tired and sore. After getting some porridge and a cup of tea into me, I sat around for maybe 45 minutes to let it settle before heading out the door to start hobbling down the coast road.
The first thing I noticed was the strong breeze, great...then the sun, deadly
I wasn't feeling the love for this by the end of the warm up but I got on with things anyway, heading off to lap Fairview Park - pretty sure I got a shout out from a joyriding boardsie on the way, couldn't quite see who it was but the voice sounded familiar alright, apologies P ( if it was you?) I was in shock at how tired I was feeling and it took a few seconds for things to register!
Got the first couple of miles out of the way ok and then turned into the wind for the next few, I really was dreading this bit and it felt as tough as I had feared, again and again I had to remind myself to relax and stop working too hard against the wind. Tipped on along the coast and was relieved to get out of the wind as I turned in at Kilbarrack - straight into the long drag there, which really tested the mental resolve I have to admit, left turn at the top, ran hard along the bumpy route and I finished up in Raheny.
Tough, tough session and I can't put my finger on why, maybe the wind, the relative warmth, the route, too much sleep () or maybe this is how it is when you are running sessions towards the end of marathon training? Either way, it felt like a real test and I was glad to tough it out to the end.
8.23
7.45
6.50
6.47
6.47
6.47
6.42
6.43
6.44
6.44
8.25
8.20
12 miles for the day
I would guess this is the most likely. Fatigue would be normal, just be sure to monitor it. Very impressive training, so consistent. Keep it going.0 -
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03.10.2015
Wednesday
AM - Up early to head into work, decided to try out the new runners for this one and they felt nice and forgiving on the grass ...aahhhh . Legs felt a little tired from the long run the night before but I ran this at recovery effort so all was good.
4.1 miles@ 8.45ish
PM - Mental day at work, ate well and hydrated well though and headed off for home just after 6 with the backpack fully loaded. Legs were fine, tiring towards the end as expected but I took in an extra couple of miles in St Anne's which I always find refreshing.
6 miles@ 8.15 min\miles
10.1 for the day
Thursday
Plan was for 7 easy today with no run in the PM so I spent a little time doing some core work before heading out towards Raheny\St Anne's to get the miles in. Lovely run, thought about getting a few more in but the sensible part of me won that argument. The coast road and the park were calm and mild for this, not many people around either and it felt like I had the place to myself.
Stopped for a minute to watch the tree carvers doing their thing at the north eastern corner of St Anne's, really impressive stuff.
7 miles for the day
Friday
AM - 5.1 miles easy before work, took in the extra mile on the coast before heading in towards work. Really nice run, felt good
PM - mental day at work, we've a pretty big project coming to a head this weekend so after sorting through the dozens of last minute requests that came my way , I headed off for home. Another nice run, mentally refreshing as much as physically, reminded me of why I started running really.
7 miles easy
12.1 for the day
Saturday
Set the alarm for 7.20 this morning to get this done nice and early. After arguing with myself for a few minutes, I got up out of the bed, had a sip of water and headed out.
Plan for today was:
2 easy, 10 alternating 6.45\7.15, 2 easy
Lovely morning for it, nice and cool with just a bit of breeze along the coast. Headed off towards Fairvew for the 2 easy miles then got started on the faster stuff. I didn't want to check the watch too much over the first mile but when I did , I was still a bit a way from 6.45 pace so had to up the effort a tad.
First few went very well, lapping Fairview park and heading back up along the coast. The 7.15 sections felt nice relaxed and the 6.45 sections felt tough but always controlled.
Turned in at Baldoyle and had to work pretty hard up the drag here , maybe overcooking the effort a tad if I'm honest.
Finished up the last 7.15 mile on the way into Raheny then ran the 2 easy miles through St Anne's ( passing the start of the parkrun on the way...balloons everywhere, very fancy ) .
Good session, tough towards the end but even then it was just a case of working a little harder.
8.30
8.06
6.45
7.11
6.40
7.08
6.39
7.13
6.39
7.08
6.40
7.08
8.13
7.470 -
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