An 18 Week Sabbatical

peter kern

so to be sure i understand what you are working of

5 k pace 3.13 to 3.22
10 k pace 3.21- 3.31
lt pace 3.23 -3.40
marathon pace 3.27 and not a second slower, but its totally ok to go slower for 10 k pace and lt pace than marathon pace while aiming for a 10 k pb.
would that sum up correctly how you think ?
out of interest what was marathon race day weight compared with now ?

btw i still think you will get sub 33 if you taper well and havent left your mental energy in all those 5 k "races" that mean very little but you made a moutnain out of them all they really have told you that your are training mentally to much at your limit and then cant hurt when you want to. the typical error rather than admiting you need more rest or go a bit easeier or both , we go harder and dig a deeper hole.

good luck with the race

zico10

Monday 14th June
Distance Run w/ 1mi tempo, 2mi 10k, 1mi tempo, 1mi 10k down to 5k

18.01km in 1:19:41, 4:25/km

Splits;
Warm up; 7.00km in 32:07, 4:35/km
1.61km in 5:22, 3:20/km
3 minutes rest
3.22km in 10:36, 3:18/km
3 minutes rest
1.61km in 5:23, 3:21/km
3 minutes rest
1.20km in 3:58, 3:18/km
400m in 1:17, 3:12/km
3 minutes rest
Cool down; 1.72km in 8:55, 5:11/km

I used the Tom Brennan loop in the Phoenix Park for the faster partsof today’s run, so the route was about as flat as I could hope for. But I’d still chalk it down as one of the best runs I’ve done since starting the plan last February. It was hard work, but I successfully hit my target paces. I finished a bit more optimistic about my chances of breaking 33 minutes on July 3rd.
Totals: 1:20 - 18.01km


Tuesday 15th June
Run - 16½km

16.52km in 1:07:02, 4:03/km, 143bpm

Splits;
Warm-up: 1.00km in 4:57
Run: 14.51km in 57:06, 3:56/km
Cool down: 1.00km in 4:55

I happened to be in Lucan this evening, and decided to take advantage of this opportunity, and ran somewhere different. After climbing a cnutish hill to get out of the village and cross the N4, I eventually found the entrance to Griffeen Valley Park. I was hoping for a relaxing evening, but I didn’t find it the easiest place to run.
Totals: 1:07 - 16.52km


Wednesday 16th June
Run 1 - 6½km

6.66km in 28:29, 4:17/km, 138bpm

Splits;
Warm-up: 0.75km in 4:09, 5:33/km
Run: 5.00km in 19:51, 3:58/km
Cool down: 0.91km in 4:26, 4:53/km

Totals: 0:28 - 6.66km

Run 2 - 6½km Easy

6.49km in 27:53, 4:17/km, 132bpm

KM Splits;
1) 4:40, 2) 4:24, 3) 4:14, 4) 4:12, 5) 4:08, 6) 4:09, 7) 0.49km in 2:02 - 4:05/km

The easy was my own decision, and the pickup in pace happened naturally.
Totals: 0:28 - 6.49km


Thursday 17th June
14km w/ 5 x 800m @ 5k pace + 5 x 20” hill sprints

14.01km in 1:11:52, 5:08/km (includes over 22 minutes of walking)

Splits;
Warm-up: 0.95km in 5:00 - 5:13/km
3.36km in 14:54 - 4:26/km
800m in 2:30 - 3:08/km
2:30 rest
800m in 2:32 - 3:09/km
2:30 rest
800m in 2:27 - 3:04/km
2:30 rest
800m in 2:31 - 3:09/km
2:30 rest
800m in 2:28 - 3:05/km
2:30 rest
1.52km in 6:35 - 4:20/km
5 x {20” hill sprints* + circa 2mins recovery}
Cool down: 1.49km in 7:23 - 4:57/km

I used a flat stretch of road for the 800m reps, so I’d no excuses to fall back on should I have ended up running them too slowly. They ended up being a bit too fast, but the recoveries were very generous and I felt like I was in control of the pace. For the hill sprints, I used a hill in BIT that I’d never used before, and I feel like I made a good fist of these too.
Totals: 1:12 - 14.01km


Friday 18th June
10km

10.01km in 41:57, 4:11/km, 135bpm

Splits;
Warm-up: 1.00km in 5:09
8.00km in 31:59, 4:00/km
Cool down: 1.00km in 4:40

Totals: 0:42 - 10.01km


Saturday 19th June
Run 1 - 8km Recovery

8.05km in 46:07, 5:43/km, 108bpm

This should have been done yesterday evening, but I’d a busy week, and it was going to be a lot easier get two runs done on a day I didn’t have to go to work.
Totals: 0:46 - 8.05km

Run 2 - 18km

18.00km in 1:13:00, 4:03/km, 140bpm

Splits;
Warm-up: 1.00km in 4:46
16.00km in 1:03:47, 3:58/km
Cool down: 1.00km in 4:27

Totals: 1:13 - 18.00km


Sunday 20th June
12km Recovery

12.00km in 1:10:01, 5:50/km, 106bpm

Totals: 1:10 - 12.00km



Weekly Totals
Running - Time: 8:26, Distance: 109.75km
Cross training - Time: 0:00
S & C - Time: 0:00

Unknownability

Just wondering if the 10k went ahead on the end? Found this a very interesting blog to follow.

zico10

https://www.boards.ie/discussion/comment/117665871#Comment_117665871

Thanks. I raced in the end; 33:20, which is a PB, but didn’t have me jumping for joy. I’ll finish off the log at some point. I’ve just been a bit scattered lately.

Unknownability

https://www.boards.ie/discussion/comment/117676890#Comment_117676890

Well done on the PB and for finishing out such an arduous plan.