Last of the Summer Wine

Laineyfrecks

Murph_D wrote: »

I would have been far too green to offer any insight myself back then. But that abandoned session could have been for any of all the reasons mentioned alright! It also points to an earlier obsession with socks than I realised.

Haha I spotted this also :pac:

Swashbuckler

Some serious quality posts in that log. Wow.

AuldManKing

And lets leave it there - we don't need any analysis of my session from 7.5 years ago!!

Orange socks - brought back memories.

Murph_D

JD5k Week 1 of 12 cont.

Wed 20 Jan

10.6k easy @ 5:45 (73% HRR)

Routine run on the seafront.

Thu 21 Jan

9.6k easy/recovery @ 5:50 (73% HRR)

Over to Dublin Port, where the Brexit construction continues. Stopped at the end of Tolka Quay Road to admire the view of the coast, traipsing through a sea of plastic bottles and other rubbish to access the viewpoint. Worth it.

Fri 22 Jan

Speed/Tempo: 4x200, 2x1m, 4x200

I’ve rethought my bastardised Daniels 5k schedule and will introduce a few weeks of Phase II sessions, starting with this speed/tempo combo. The usual warmup before starting the workout on the roadside footpath just path the Baths. It’s been ages since I’ve done any 200s (target 47 secs) and so, although I didn’t try to time them, I could sense they were too fast. Took the 200m recoveries very handy, walking the first half. Not a great way to begin, with a couple of tempo miles to go, but settled into the 7:09/mi target pace quite nicely on the first one, with the benefit of a very gentle tailwind. One minute recovery then on the Causeway, before turning for home. The second T mile was a bit tougher, with the slight headwind and starting to tire. And then the final set, a good bit more pedestrian than the first. A lively way to finish a session, but 200s are short enough that you usually feel you can knock them out. Bit of a watch screwup here, so I had to estimate a couple of the splits later from the trace.

Splits:
43 44 44 45
7:09
7:13
49 47 47 49

Happy with that. A much better experience than Tuesday, with no drama. About halfway through this I passed a guy who once paced a 3:30 Cork marathon group I was in. Well, half of it anyway. We met again at the DCM pacers dinner later that year. I sometimes see him out and about and usually wave but he hasn’t a clue who I am.

This week: 45k (28 m)
This year: 230 (143)

Murph_D

JD 5k Wk 1/12 (cont.)

Sat 23 Jan

Easy hour: 11.1k @ 5:45

A circuit of the Howth Road, St. Anne’s and the coast. Park and seafront very busy again. Bumped into the injured FBOT out walking the dog and stopped for a brief chat - too cold for a proper chinwag. Was careful to wear sunglasses today with the low sun in the sky. I’ve been bothered by bright lights and glare the past while, and really should be wearing the shades more often. All the time, probably. Must get some proper ones.

Sun 24 Jan

Long run 20.3k @ 5:26 (80% HRR)

Fairly brisk LR by my standards, towards the faster end of E pace. JD gives me an E range of 5:12-5:51/km, which is about 10 secs faster than the Hanson equivalent. I decided to explore the southern limits of the 5k range. This took me around the pleasant redbrick suburbs of Sandymount, Ballsbridge, Ranelagh and Rathmines, then the grittier surroundings of The Liberties, Smithfield, and Dorset St, before returning to the home turf of Drumcondra and Fairview. A few snow flurries added to the fun. Passed two lads in a currach at Ringsend, which reminded me of our Connemara boardsie.



A good week, despite the rocky start. I feel I can kick on properly from here.

This week: 76k (47m),
This month/year: 261 (162)

ThebitterLemon

Murph_D wrote: »

JD 5k Wk 1/12 (cont.)

Sat 23 Jan

Easy hour: 11.1k @ 5:45

A circuit of the Howth Road, St. Anne’s and the coast. Park and seafront very busy again. Bumped into the injured FBOT out walking the dog and stopped for a brief chat - too cold for a proper chinwag. Was careful to wear sunglasses today with the low sun in the sky. I’ve been bothered by bright lights and glare the past while, and really should be wearing the shades more often. All the time, probably. Must get some proper ones.

Sun 24 Jan

Long run 20.3k @ 5:26 (80% HRR)

Fairly brisk LR by my standards, towards the faster end of E pace. JD gives me an E range of 5:12-5:51/km, which is about 10 secs faster than the Hanson equivalent. I decided to explore the southern limits of the 5k range. This took me around the pleasant redbrick suburbs of Sandymount, Ballsbridge, Ranelagh and Rathmines, then the grittier surroundings of The Liberties, Smithfield, and Dorset St, before returning to the home turf of Drumcondra and Fairview. A few snow flurries added to the fun. Passed two lads in a currach at Ringsend, which reminded me of our Connemara boardsie.



A good week, despite the rocky start. I feel I can kick on properly from here.

This week: 76k (47m),
This month/year: 261 (162)

They probably rowed up from Connemara.

Now they’re manly men, showing up the Pale wusses with their mechanised boats

TbL

skyblue46

ThebitterLemon wrote: »

They probably rowed up from Connemara.

Now they’re manly men, showing up the Pale wusses with their mechanised boats

TbL

Are they wearing leggings?

Murph_D

ThebitterLemon wrote: »

They probably rowed up from Connemara.

Now they’re manly men, showing up the Pale wusses with their mechanised boats

TbL

If this is the boat in question, it turns out to have a Connemara connection alright. But would never have made it to the water without the support of a few Dubs.

http://www.newsfour.ie/2015/10/edwins-currach-is-reborn-in-ringsend/

ThebitterLemon

skyblue46 wrote: »

Are they wearing leggings?

Farah slacks cut off at the knee and black wellingtons:)

TbL

Murph_D

JD5k Week 2/12

This week is mostly about settling in to the new routine. Session Tues and Fri, long run Sunday. Some Daniels weeks turn the long run into a MP session, but I’ll probably not do that unless I’m feeling really great or have skipped the midweek session in favour of it, which I doubt I will do.

Mon 25 Jan

7.7k easy/recovery.

A few easy miles, checking out some potential speedwork sites. If the tracks were open, I’d be doing the Tues sessions in Morton or Irishtown, but needs must! BG’s tip-off looks like it will do the job.

Tue 26 Jan

Speed: 5 sets 200, 200, 400 @ R pace (equal recovery)

Out before dawn to the Tolka estuary and the “Bungy Track”, which has a 600m stretch of uninterrupted, well-lit, smooth gravel path. I jogged the length of it, marking off approximate 200m sections, using manhole covers, twigs, leaves, and a plastic bag that happened to be stuck in the hedge. Not too fussy about the accuracy, just wanted a few visual markers so I could repeat sections and lap this manually, the way you would on an actual track. The stretch had a slight headwind in the return direction, and a slight up and down grade at one end, but is more or less perfect for this kind of session.

Splits (target 45, 45, 90)

45, 45, 93
44, 43, 94
43, 47, 92
45, 43, 94
44, 47, 92

What became obvious after the first set was that this session is all about the 400s, at least for me. I find the 200s eminently manageable, but struggle to maintain that effort over the longer rep. However I didn’t sweat this too much - measurement, hand timing, wind and grade will introduce small errors anyway, the thing is to feel the effort and try to run with good form, which I think I pulled off reasonably well. These targets are based on a 47 VDOT from the recent marathon effort. (Last week I misread the tables and targeted 47 secs for my 200s). Judging by the 400s, that is not an unambitious number. I experimented slightly with the pace of the 200s, trying to feel the variation and find the pace that would leave enough for the 400s. Walked the first 50m or so of each recovery. Really enjoyed this session, which went by in a flash. Thanks, G!

This week: 21k (13 m)
This year: 282 (175)

Laineyfrecks

Good use of resources marking the 200's - I don't think my stones would have been amiss here

shotgunmcos

Just wondering why you didn't just plug this session into the Garmin instead of chasing a plastic bag in the in wind?

ReeReeG

I imagine 400s first thing in the morning are going to be more difficult than a 'normal' hour also. I say imagine as I've never tried

Murph_D

Laineyfrecks wrote: »

Good use of resources marking the 200's - I don't think my stones would have been amiss here

Ha, I did think of your method (which I've used myself before, with twigs, I think). But this time I was marking distance, not the number of reps.

shotgunmcos wrote: »

Just wondering why you didn't just plug this session into the Garmin instead of chasing a plastic bag in the in wind?

Well I know everyone thinks their watch is the only one that's actually accurate but watches just are not reliable for distances like 200-400. If you programme 200, you'll probably end up running 210, and you end up chasing a moving target. Besides, I prefer to know and be able to see the exact start and finish point - even if it's slightly longer or shorter, the point is that it's consistent.

Oh, and the plastic bag was firmly attached to the hedge rather than blowing in the wind, American Beauty-style.

ReeReeG wrote: »

I imagine 400s first thing in the morning are going to be more difficult than a 'normal' hour also. I say imagine as I've never tried

Ha - I'm not sure if it makes any difference. I've favoured different times of the day over the years. But early morning has been fairly common in the past couple of years, and there's no better feeling than having a session done before breakfast!

Murph_D

Week 2 cont.

Wed 27 Jan

Rest day.

Thu 28 Jan

10.3k easy at 5:49 (65% HRR)

A final stab at the January challenge. Same route as before. Feeling a bit lifeless, and knowing there would be a bit of headwind on the way back, I didn’t go out quite as far as last time, wanting to keep it nice and easy on the way back. This brilliant strategy resulted in a 59:52 time. The organiser seemed a little suspicious, but this run was 100% legit!

Seafront very busy with runners tonight, quite a lot of them on the cycle path, which is a deathwish if you ask me.

Earlier, a start on some core work, which I have resolved to introduce into the routine. Used this session from Luke Humphrey. A gentle introduction - except for those side planks with leg raises, where I could barely manage two on each side. :0

Fri 29 Jan

Tempo/speed: 3 x 1 mile (1-2 mins rec), 6x200 (200 rec)

Out around the same time as last night. Wanted to avoid any congestion, so headed to the Port, thinking it wouldn’t be the worst place to do mile reps up and down the long, straight and relatively people-free Tolka Quay. The lighting isn’t great though, and as I got unlucky with traffic (must have been a boat loading and unloading) there was a bit of hopping up and down off the pavement, which is not in great shape in places. I’d almost face-planted on my warmup the other morning, tripping on a kerb, so was extra careful tonight.

Splits (target 7:12):

7:14
7:13
7:07

44 46 46 46 48 48

The session called for 1 min jog recovery between the mile reps. The second one was into the wind and I was quite spent by end of it (HRR hitting an ungainly 94% at one point). I took at least an extra minute on the recovery here - then soon into Rep 3 I had to wait at a roundabout to let a phalanx of container trucks go past. No surprise then that the third mile was the fastest. One minute recovery then before starting the 200s on the way back towards East Wall Road. For the 200s, I concentrated on form, hoping for the best with the times (target 45), which were a little slow as it turned out. But not too much so considering the conditions (rain in the mix by now also). ’Twill do. Enjoyed the dinner after that - a hearty beef stew!

This week: 45k (28 m)
This year: 306 (190)

skyblue46

I've been doing that core routine too. Struggled massively with those raised legs planks for the first few times but slowly getting the hang of them.

Annie get your Run

Fair play, that looks like a decent core routine.

Laineyfrecks

They do get easier:)

Murph_D

Week 2 cont.

Sat 30 Jan

Hanson core routine. Managed five right leg raises this time, but only two on the left. Not sure if this is because I did the R side first, or because of an imbalance. Probably the latter, I’m thinking.

9.5k recovery @ 58% HRR

Out to the wind and rain-swept Dublin Port, where I hardly passed a soul. Some of the roadworks have piqued my interest and I see there is a proposal for a new ‘cultural quarter’ at Odlums Mills, complete with a raised ‘High Line’ style walkway all the way to the East Link. That will be very exciting if it happens. Between that and the planned Greenway, the Port and Docklands could become very runner friendly indeed.

On the way back, I paused at a makeshift shrine to the youngster killed in East Wall last week. Flowers, written messages, jerseys, football boots. Very moving.

Sun 31 Jan

Long run 16.8k @ 67% HRR

Kept an eye on the watch to keep this in zone 2 all the way. Chose a route I’ve been meaning to run for quite some time, circling the inner city via the North and South Circular Roads, with a sliver of the Phoenix Park in between. An interesting trek that takes in several sporting meccas, major hospitals, a load of repurposed barracks, temporary film studios, college campuses, and so on. Quite rundown in places but very historic. And of course the M50 of its day. Very enjoyable, despite the wind and the rain.

I noticed a comment in Swashbuckler’s log a couple of weeks ago, where he mentioned feeling the detox kicking in. I don’t usually do the dry January thing but I’ve been off the sauce for a few weeks now myself and it definitely makes a difference. Just not sure what that difference is yet.

This week: 71k (44m),
This month/year: 332 (206)

Annie get your Run

I think the experts advice is to start on your weaker side for core/strength exercises.

shotgunmcos

Annie get your Run wrote: »

I think the experts advice is to start on your weaker side for core/strength exercises.

Really? I'd always do both. Your weaker side has to work harder to keep up and will develop faster to close the gap.

Murph_D

Perhaps AGYR means do the weak side first, then the strong side?

Annie get your Run

Murph_D wrote: »

Perhaps AGYR means do the weak side first, then the strong side?

Yes this is exactly what I meant

ReeReeG

Annie get your Run wrote: »

Yes this is exactly what I meant

Or do shorter number of reps on the weaker side TWICE with the stronger side sandwiched between.. so in total you work more on the weaker side. (she says to also remind herself to do this more often). Side plank leg lifts are the devil anyway. Hate them.

ariana`

ReeReeG wrote: »

Or do shorter number of reps on the weaker side TWICE with the stronger side sandwiched between.. so in total you work more on the weaker side. (she says to also remind herself to do this more often). Side plank leg lifts are the devil anyway. Hate them.

Now this makes so much sense. I do a lot of single leg work because my right side is substantially weaker and have always followed the weaker side first rule but this actually makes even more sense - thanks V.

Sorry for the hijack D. Must look up that Hanson core routine. I do a very basic routine (i think it's actually a post natal routine that I started 5 years late ) but it includes those side plank leg raises that you speak of, they feel very strange the first few times doing them alright.

skyblue46

ariana` wrote: »

Now this makes so much sense. I do a lot of single leg work because my right side is substantially weaker and have always followed the weaker side first rule but this actually makes even more sense - thanks V.

Sorry for the hijack D. Must look up that Hanson core routine. I do a very basic routine (i think it's actually a post natal routine that I started 5 years late ) but it includes those side plank leg raises that you speak of, they feel very strange the first few times doing them alright.

https://youtu.be/vSYar-i1bYI

shotgunmcos

Vary it up. Do a few side plank raises but, I much prefer these from a pure running standpoint. Glute and core activation

Duanington

Quick pointer on the side plank leg raising thingy....

Don't get caught up in trying to get as many raises in at the cost of losing form.

Hips have to be stacked properly for it to engage the right muscles, I recall thinking I was doing great at them until I went back to the physio......

Said physio had me do a few reps, stopped me after 3, brought my top hip forward by an inch or two and I was back to square one


"The body will always take the path of least resistance....often avoiding using the very muscles we're trying to strengthen"

Annie get your Run

shotgunmcos wrote: »

Vary it up. Do a few side plank raises but, I much prefer these from a pure running standpoint. Glute and core activation

I can confirm these are both excellent and tortorerous at the same time, but worth doing right. I 'just' do the leg raises and as DD mentioned, form is more important than no of reps or height you raise your leg.

Murph_D

shotgunmcos wrote: »

Vary it up. Do a few side plank raises but, I much prefer these from a pure running standpoint. Glute and core activation

Well, the side planks are just one part of that Hanson routine.

That's a good one alright. Remember it well from my (semi) regular pilates days.

Murph_D

Appreciate all the above input, folks. Need all the help I can get! And commenting is never hijacking, E. Enjoy that routine if you do it, seems surprisingly popular, even among people who've never sniffed the Hanson method!

JD5k Week 3/12

Springtime! Final week of the mini-Phase II sub-block. Couple of interesting sessions to look forward to, including the ‘classic’ 10x400. Some interesting comments on how to run speed reps on Sacksian’s log the other day - a reminder to stay in control and finish strong. Always good to be reminded of this. Tracks well with a recent Science of Sport podcast on motivation too.

Mon 1 Feb

12k recovery.

A jog up the Swords Road to the M50 flyover, checking out the elevation. Not enough!

This week: 12 (7 m)
This year: 344 (214)

Murph_D

Week 3 cont.

Tue 2 Feb

Feb Challenge/ Hill reps x14

Last night’s reccie suggested that hill reps might be a better way of amassing a bit of elevation than continuous uphill running, if you can find it, within my 5k. (See the Feb Challenge thread if you don’t know what I’m talking about). I’d thought the Finglas Road from the Tolka to the Village might be a candidate, but skyblue’s mention of Glasnevin Hill (always called Washerwoman’s Hill when I was a nipper) piqued my interest. A quick scout on Garmin’s route creator suggested a 5% grade - 15m gain over 300m - between the Tolka House Pub and the Met Office. Too steep for heroics, but potentially good for 200m+ if I could manage 14 or 15 repeats in the allotted 42 mins. The hill even continued beyond the Met Office, so a bit extra available towards the end if needed. I set off at what I hoped was a sustainable pace. Noticed after a couple of vigorous enough (for the slope) cycles that it was taking almost exactly three minutes per up and down, so I just tried to keep it at that, knowing that 42 mins of hills is a long session and not to be underestimated.

The uphill bits:

1:21
1:23
1:25
1:23
1:23
1:22
1:25
1:28
1:23
1:23
1:22
1:25
1:26
3:12

Sure enough, I completed the final descent around 39 mins so would have the pleasure of a 3 min uphill to finish. So I continued well past the Met Office almost as far as St. Brigid’s. Imagine my annoyance later to find this final rep measured the same in elevation terms as the shorter version. :rolleyes:

A decent workout. HRR was peaking at around 89% in the last few reps, suggesting there was a bit more there. Probably could have squeezed in another one if I’d gone a bit harder, and with less traffic and pedestrians to negotiate.

But this was very worthwhile - I don’t do enough of this kind of session, so a win either way. So I won’t be doing those 400s I was going on about yesterday after all. Mind you, with 55 mins to play with, skyblue will trounce me on this one if he chooses the same hill.

Total for the day: 14.3k (9m).

This week: 26k (16 m)
This year: 358 (223)

ReeReeG

God that hill... I used to live in Glasnevin and the time of the “big snow” about 10 years ago and all the buses stopped, trying to walk up that hill was one of the toughest things I’d ever done!!! I was sliding back down I was very unfit at the time so presume it didn’t help..
Well done on the effort!

OOnegative

Great session D, good man.

shotgunmcos

+1 great hill rep effort. Nice session for leg strength!

skyblue46

I won't be attacking the hills like you did D. My 54 minutes will be easy pace....anything else would be cheating.

Murph_D

skyblue46 wrote: »

I won't be attacking the hills like you did D. My 54 minutes will be easy pace....anything else would be cheating.

Not sure I attacked it quite hard enough!

Murph_D

Week 3 cont.

Wed 3 Feb

10k recovery @ 6:04

This was a very tired plod around the port. I was getting a couple of jabs from the right hamstring, which has been intermittently troublesome since late 2019, to the extent that I still strap it up for sessions. Just kind of crampy stabs, never going beyond that. But not welcome on very slow runs like this one. I’d like to have it looked at - a good massage would probably sort it out - but don’t really feel like taking the risk right now.

Thu 4 Feb

More recovery - 8.65k @ 60% HRR

Postponed today’s session in favour of a gentle jog along the Clontarf seafront. Ferris drew alongside and we had a brief chat before I waved him on as I didn’t fancy upping the pace. I didn’t feel good on this at all. No particular ailment, just a bit weary and at a low running ebb!

Fri 5 Feb

8.1k easy @ 64% HRR

More easy Z2 stuff, home across the city from Crumlin after some family business. Another couple of crampy jabs from the hamstring.

Sat 6 Feb

3 x 3 mins, 4 x 2 mins (off 2 mins rec)

Debated taking the day off but eventually opted to head out and see how I felt about the postponed Thurs session. After warming up down to the Port, I decided to give it a go, but not at the specified ‘Hard’ pace. Just tried to gauge an appropriate effort for the conditions (and my condition) and came in around 10k pace for the longer intervals and I pace (~5k) for the shorter ones. More importantly, didn’t fall apart in the process and actually felt good on the cool down jog back home.

It’s dawning on me that this training block is being defined by these windswept runs along the long Port thoroughfares. Which gives it some character, I suppose. The autumn marathon block was defined by the seafront tempos and the St. Anne’s speeds. A previous 5k block featured a lot of sessions on grass in Fairview Park. You could say I’m always looking for a change.

Sun 7 Feb

The schedule had a 5 mile M pace run today. I’m topping it at two sessions a week and a LR if scheduled, but I wouldn't have done that run the day after a session anyway. A few easy miles, with a bit of steady stuff in the middle, which was mostly downhill anyway. Shortest Sunday run in a long time!

Not a great week.

This week/month: 71k (44m)
This year: 403 (251)

Swashbuckler

7 days running ain't bad!

Is it motivation that's low or just a bit weary?

Don't underestimate the hangover from the hills. Think I said that on Strava.

Murph_D

You did say that, and a fair point, although I don't think my hill effort was up to scratch based on what has followed!

Motivation isn't too bad, just a bit of physical weariness. Not helped by terrible sleeping this week, even worse than normal. I was expecting sleep to improve with 'Dry Jan/Feb' but hasn't worked out that way yet, four weeks in..

Swashbuckler

Murph_D wrote: »

You did say that, and a fair point, although I don't think my hill effort was up to scratch based on what has followed!

Motivation isn't too bad, just a bit of physical weariness. Not helped by terrible sleeping this week, even worse than normal. I was expecting sleep to improve with 'Dry Jan/Feb' but hasn't worked out that way yet, four weeks in..

Detox! Haha. Had my first blowout since December last night and the mother of all hangovers today so it's parked again until Easter Sunday...

Hopefully it passes. You're knowledgeable enough at this stage to know that riding out the dips is key to progressing. You got out seven days in a week that you weren't feeling it. Fair play!

Laineyfrecks

I'd agree, the hills may have taken more out of you than you actually think!
The last 2 weeks have been awful for me too with sleep, I'm not the best sleeper anyway but no matter how tired I am or feel it's taking me a ridiculous amout of time to fall asleep. I hope it sorts itself out for you!

Well done on getting out 7 days, not easy when you're feeling weary:)

Murph_D

JD5k Week 4/12

A good few A/R contributors have mentioned the lockdown blues in recent posts, which prompted me to consider my own state of mind in the current conditions. I think I’m coping reasonably well - being a natural introvert probably helps. Things are hectic enough at home though, and it is tough on the boys. The elder lad especially is feeling the absence of social interaction. Workwise, I had an option to defer taking up my latest position and I’ve done that, which means I won’t start til September. I’m lucky to be able to do this - one of the advantages of being close to retirement age! Still plenty to do - have been doing a bit of decorating the past couple of weeks. I’m not great, but at least I’m slow. :pac:

Meanwhile, into week 4 of this 5k-oriented block. I really don’t enjoy 5k training. Reading AMK’s log reminded me of this indisputable fact. Maybe I should take a leaf out of his book and just do marathon training instead. But for now, I’ll persist. Maybe it will turn at some point.

Mon 8 Feb

8k easy with some strides.

Considered a rest day to ease out some of the aches and pains and the give the hamstring a rest. But it started to snow so I headed out into the flurries instead. A pleasant enough plod around Drumcondra and Glasnevin, with a few strides towards the end, remembered just in time.

Tue 9 Feb

Speed session on the schedule but postponed in favour of a rest day instead, as the conditions didn’t look great during the window of opportunity. Plus I could do with a day off.

Wed 10 Feb

Speed: 6 x 800 (400 jog recovery)

There were a few spits of graupel (word of the week - in honour of Jerry Kiernan, a notable logophile) coming down when I set out after my decorating shift. I wondered would the conditions be OK to do the session but by the time I'd jogged the few kilometres down to the port the conditions were OK. Just a chill wind from the East. I made for Terminal 10, a new customs facility that the road hauliers were all giving out about on the radio this week. It takes up a whole block that's about 650 metres around. Decent tarmac paths on three sides - the other is concrete, unless you brave the road, which I didn’t as there were loads of container trucks around. These were supposed to be I (interval) pace, which JD says I should be doing at about 3:18 per rep (which is 4:07/k, or 6:47/mi). I decided to run them by feel and see what kind of numbers would result.

Splits:
3:31
3:23
3:25
3:30
3:30
3:26

So considerably slower than what was prescribed. I was trying to hit a sustainable pace, and I certainly succeeded! Some of the variation was due to wind, with some reps having two stretches into the stiff enough breeze. Jogged all the recoveries (very slowly). I’m not unhappy with this, as I was trying to be in control and think of form rather than crushing it. HRR peaked at 89-91% in the second half, suggesting there’s more to give alright. I’m struggling to give these sessions the full treatment, maybe partly due to some nervousness about the hamstring, but probably more to do with general lack of motivation during these solo sessions in strange environments. If yaboya was around he’d be accusing me of getting out the cigar.

I did feel strong during this, a change from recent runs. Part of this was undoubtedly thanks to a rare excellent sleep last night. I also broke out the old Zoom Flys, as I hate all the shoes in the normal rotation at the moment, which are mostly Pegasus 36 and Saucony Ride. The Zoom Flys are closing in on 1,000 kms and definitely past their prime but they felt great today. I’ve put my name down in Run Logic for a pair of Saucony Endorphin Speed, which everyone seems to be wearing at the moment. Hopefully they’ll be in stock before too long.

This week: 22k (13 m)
This month: 93 (58)
This year: 425 (264)

ThebitterLemon

Dropping to marathon training...

You quitting our challenge?

Just wait till I get those flybabies, sub 19 here I come

When restrictions lifted can you decorate our place that’s another thing I’ve failed at!

TbL

shotgunmcos

So much of you post rang a bell.

The Lockdown- my eldest (16) really feeling it. WFH really busy and pressure + school work, feeding and minding my younglings (4) and (6). Just have to try not to be too hard on ourselves and do things that calm us or give us energy. A book, stones, Netflix... whatever...

800s and 89-91% HRR. I did 800s too and maxed at 92% HRR. I wouldn't shoot for much more than that. Any idea how many if the 21 work minutes you spent in LT zone?

The 5k block will serve you when you launch into another marathon plan. You will enjoy the slightly slower but longer tempos. Kinda like moving from the speed phase of the Hansons plan to the 'strength phase.

1,000km out of a pair of shoes??!!!! What do you weigh?
Just one run in the Endorphin Speeds but definitely fun to run in.

Murph_D

ThebitterLemon wrote: »

Dropping to marathon training...

You quitting our challenge?

Just wait till I get those flybabies, sub 19 here I come

When restrictions lifted can you decorate our place that’s another thing I’ve failed at!

TbL

I'm still planning to run 5k on April 11, whatever the training philosophy! And yes, I'll be wearing the magic shoes. Hopefully you won't be able to get any in time.

Is there enough paint in Connemara to decorate the TbL estate? You'd need an army for that one, not an aul lad from the shmoke.

Murph_D

shotgunmcos wrote: »

So much of you post rang a bell.

The Lockdown- my eldest (16) really feeling it. WFH really busy and pressure + school work, feeding and minding my younglings (4) and (6). Just have to try not to be too hard on ourselves and do things that calm us or give us energy. A book, stones, Netflix... whatever...

800s and 89-91% HRR. I did 800s too and maxed at 92% HRR. I wouldn't shoot for much more than that. Any idea how many if the 21 work minutes you spent in LT zone?

The 5k block will serve you when you launch into another marathon plan. You will enjoy the slightly slower but longer tempos. Kinda like moving from the speed phase of the Hansons plan to the 'strength phase.

1,000km out of a pair of shoes??!!!! What do you weigh?
Just one run in the Endorphin Speeds but definitely fun to run in.

A little too much I'd say. My LT zone is 167-174, so pretty much all of rep two and the first half of each of the last four. So about half of the 21 mins in total. Rep 1 was Z2, possibly a malfunction - I did try to ease into it, as per some recent discussion on a couple of logs. I get you - I wouldn't be hoping for a lot over 91% but the average was a bit low. But I remember the Fitzgerald guidance, look at the peak, not the average, and from that point of view the session was firmly in zone 4 - tending towards Z5 towards the end.

I'm not hard on shoes. 144 lbs at the moment - a bit light, but I rarely get above 147. I'm 5' 11+ so BMI is around 20, which is fine. I do generally retire most shoes at 800 kms but I think I can probably get a good bit more out of some of them.

Murph_D

Week 4/12 cont.

Thu 11 Feb

9.8k easy @ 5:35

Left the HR monitor at home today. Easy miles around the Griffith Ave loop, extended a little to pad it out.

Fri 12 Feb

1, 2, 1 mile @ T (3 mins jog recovery)

A variation on a session from a few weeks ago. T pace a la Daniels seems to be around HM pace, so not as punishing as a Pfitzinger tempo. Jogged out to St. Anne’s, avoiding the coast as there was a wind out. It didn’t turn out to be too much of a factor during the tempo sections, more of a crosswind. Started the first T mile on the approach to the park entrance, continuing down the main avenue. The recoveries were supposed to be 2 mins, but I upped this to 3 mins. Trying to be kind to myself these days. The tougher 2-mile rep was a loop of the parkrun course. Then back up the avenue for the last one and the jog home.

Splits (Target ~7:13)

7:23
7:16
7:06
7:09

I seem to have eased into it again. But found the groove in the second half especially. It felt good - although it’s hard to contemplate that this is actually HM pace! 13.92 kms for the evening.

This week: 45k (28 m)
This month: 116 (72)
This year: 448 (279)

Murph_D

There was supposed to be 4x200 at the end of that session, by the way. Hadn't set the watch up and did the T miles the old fashioned way. Completely forgot about the 200s!

Laineyfrecks

Sure if you're not kind to yourself who will be