The last 5 days I ran 48 miles. That's not a lot,miso that's in a way, bad.
However, I think the quality of the miles was good.
Wednesday was a tempo which I had noted previously. Thursday was 2 miles warmup, two miles at around 6:50 minute mile pace, and two mile cool down at 7:30.
Friday was 10 miles, the first 6 at easy pace, 7:30, the next three at tempo pace, 6:35, and a mile cool down at 7:30. I felt really strong finishing this session and could easily gone longer, but I was keeping the weekend run in mind.
Saturday was 8 miles in total all at easy pace to not tire myself out for Sunday.
On Sunday, we had a local charity race in aid of the brother of a close friend of mine, he himself an avid runner. At 44 years old, and with three children, he is seriously ill with cancer. I was tempted to run this four mile race, but I volunteered to Marshall instead, but signed up anyway. The weather was great, and there were 636 entrants. A great day had by all, with all ages and abilities represented, mothers and buggies, couch to 5k, and the winner in around 20:40.
After it was all done, I headed out in the glorious sunshine for my planned 18 miles.
The objective was negative splits, first 10 at 7:40, next four at 7:30, next four at 7:20. However, as I was late heading out, and had to be back for 5pm for family time, it was likely it would have to be cut short to 16.
All started well, and I found it difficult to hold the perceived slow pace of 7:40, with the first 10 at 7:34 average, so upping the pace was easy enough. On the out leg, I had placed a bottle of water with some cordial in it, so that I would pick it up again at 11 miles. When I got to 11 miles, it was gone! I was devastated, and very miffed that someone would steal my drink, finding it hard not to believe that they would not know what it was for.
Anyway, in pushed on not even stopping to look around for it. The last 6 miles were at 7:25 average.
Finishing up, I still felt I had plenty left, and wondered how much better the water and sugar hit might have left me. So while I didn't get the desired miles, I took a positive from the session.
I suppose every session should be a key session from here on in. Again, looking back at last years sessions, I never ran huge mileage, quality over quantity from here on in. That is not to say I am happy with only running 48 miles for a week, but over 7 days that is likely to be closer to 70, which is probably where I would be happy to be.
Sunday 28 February 2016
Wednesday 24 February 2016
Too little, too soon.
Last week is better forgotten.
After a very good week previous to it, I started to get a nasty cold on Monday. An early start at work meant I was happy to take it as a rest day and hopefully allow the body to fight the cold.
It didn't really work, and Tuesday I felt worse, and slept very little Monday night.
The weather was pretty miserable, and I skipped Tuesday as well, planning on the big comeback on Wednesday. The big comeback didn't happen Wednesday either, as with little sleep over the previous two days, still swallowing plenty of mucus, and a long late day in the office, I could just not muster the energy to face the cold night.
On Thursday I headed out in the morning before work. Three days off had me feeling like the mitchelan Man. The plan was a descent tempo, the weather had much improved. One mile warmup, and into a planned 9 miles at 6:40 pace.
The first two were ok, but from 3 on I struggled big time. The energy just was not there, it was as if my battery was flat and I knew I was in trouble. Obviously I had not recovered from the cold fully, and I could not do any more than 6 miles tempo, just inside the 6:40 avg pace. Even the cool down mile was a struggle home with 8.5 in total.
Friday was an easy 6 miles, and even though it was easy, I did feel a bit stronger than the day before.
Saturday was off to the states, with a 5am start at the airport, 18 hours of travel, and no run.
This was a bit of an extended trip with an extra day, so i brought plenty of running gear with me.
On Sunday morning, 5am I hit the gym. 7 miles at 7:30 pace, and I had to stop, a soaked top and boredom of a treadmill. However, I tried again later that afternoon at 5 pm, with 5 additional miles and a nice weights session for 12 miles in total.
So a fairly pathetic 26 miles for the week which was pretty disappointing.
Monday I had hoped to get a session in before I departed for home, but it didn't happen. In any event, for some reason my calls were very stiff after the treadmill miles.
Landing on Tuesday afternoon, my priority for the evening was time with family, so no run again.
Today was a bit of a test. A tempo planned before work. The usual one mile warmup, and off at 6:40 pace. Only 6 planned due time constraints, and they went very well. I felt much stronger than last week, and finished at 6:36 average at a fairly steady pace throughout, with a mile cool down.
With the Bohermeen half marathon just a couple of weeks away, I will have to change the plan around a bit to try and increase the distance over the tempo pace. I will have to combine it with some slower miles, but either way the mileage needs to drastically improve in time for Boston.
After a very good week previous to it, I started to get a nasty cold on Monday. An early start at work meant I was happy to take it as a rest day and hopefully allow the body to fight the cold.
It didn't really work, and Tuesday I felt worse, and slept very little Monday night.
The weather was pretty miserable, and I skipped Tuesday as well, planning on the big comeback on Wednesday. The big comeback didn't happen Wednesday either, as with little sleep over the previous two days, still swallowing plenty of mucus, and a long late day in the office, I could just not muster the energy to face the cold night.
On Thursday I headed out in the morning before work. Three days off had me feeling like the mitchelan Man. The plan was a descent tempo, the weather had much improved. One mile warmup, and into a planned 9 miles at 6:40 pace.
The first two were ok, but from 3 on I struggled big time. The energy just was not there, it was as if my battery was flat and I knew I was in trouble. Obviously I had not recovered from the cold fully, and I could not do any more than 6 miles tempo, just inside the 6:40 avg pace. Even the cool down mile was a struggle home with 8.5 in total.
Friday was an easy 6 miles, and even though it was easy, I did feel a bit stronger than the day before.
Saturday was off to the states, with a 5am start at the airport, 18 hours of travel, and no run.
This was a bit of an extended trip with an extra day, so i brought plenty of running gear with me.
On Sunday morning, 5am I hit the gym. 7 miles at 7:30 pace, and I had to stop, a soaked top and boredom of a treadmill. However, I tried again later that afternoon at 5 pm, with 5 additional miles and a nice weights session for 12 miles in total.
So a fairly pathetic 26 miles for the week which was pretty disappointing.
Monday I had hoped to get a session in before I departed for home, but it didn't happen. In any event, for some reason my calls were very stiff after the treadmill miles.
Landing on Tuesday afternoon, my priority for the evening was time with family, so no run again.
Today was a bit of a test. A tempo planned before work. The usual one mile warmup, and off at 6:40 pace. Only 6 planned due time constraints, and they went very well. I felt much stronger than last week, and finished at 6:36 average at a fairly steady pace throughout, with a mile cool down.
With the Bohermeen half marathon just a couple of weeks away, I will have to change the plan around a bit to try and increase the distance over the tempo pace. I will have to combine it with some slower miles, but either way the mileage needs to drastically improve in time for Boston.
Sunday 14 February 2016
Sensitive times
After not taking any rest days for the previous 9, I took Monday as a rest day. I could have gone out for an easy 6 or so, but I wanted to do a hard tempo on Tuesday, and I was interested to see how the rest day would effect my effort.
Tuesday was one mile warmup, 8 miles tempo at 6:40, and one cool down. The plan went well, and when I went out the door for the warmup, my legs felt light and strong. The 8 miles finished at 6:38 avg. I felt pretty good after the session, while I definitely felt the effort, it was do-able, and I was pleased with the result, having doubted I would be able to maintain the pace. Oh, and it rained on me.
Wednesday was an evening run after work in the dark, and it was 6 miles easy. And it rained on me.
At this point, a very delicate area of my chest, my nipples, we're getting a bit fed up of the friction of wet tops, and blood ensued.
Thursday, as I was off work, I went out for a hilly planned 7 miles, which ended up being 9 miles of the hilliest run I have ever done, owing to a slight change of planned route which proved very challenging. So much so, that on Friday, my gluteus were very tender. And it rained on me, and my nipples, which bled again.
Friday was a nice day for a change, and 10 easy. I got clever, and plastered my chest!
Saturday, again a nice but chilly day (I went out before it rained), was a bit undecided before heading out, 8 to 10. I ended up doing 9, not because I couldn't do more, but because I was conscious of my planned long run the next day, and my target weekly mileage.
Today's long run went well. The target was 16 miles, which was achieved. It was the first week I decided to target a specific pace for a long run. I set out for 7:40 pace, Gary usually advises about 35 seconds slower than target pace at this stage. I finished at 7:38 average for the distance. The last two were a bit of a struggle, I guess the weekly mileage had caught up with me at that point.
So 60 solid miles for the week, the only thing missing was a speed session, but the tempo run sort of made up for that.
Away to the USA again onSaturday for a slightly longer trip. Treadmill miles will likely be the order of the day of a few days, mileage uncertain.
Tuesday was one mile warmup, 8 miles tempo at 6:40, and one cool down. The plan went well, and when I went out the door for the warmup, my legs felt light and strong. The 8 miles finished at 6:38 avg. I felt pretty good after the session, while I definitely felt the effort, it was do-able, and I was pleased with the result, having doubted I would be able to maintain the pace. Oh, and it rained on me.
Wednesday was an evening run after work in the dark, and it was 6 miles easy. And it rained on me.
At this point, a very delicate area of my chest, my nipples, we're getting a bit fed up of the friction of wet tops, and blood ensued.
Thursday, as I was off work, I went out for a hilly planned 7 miles, which ended up being 9 miles of the hilliest run I have ever done, owing to a slight change of planned route which proved very challenging. So much so, that on Friday, my gluteus were very tender. And it rained on me, and my nipples, which bled again.
Friday was a nice day for a change, and 10 easy. I got clever, and plastered my chest!
Saturday, again a nice but chilly day (I went out before it rained), was a bit undecided before heading out, 8 to 10. I ended up doing 9, not because I couldn't do more, but because I was conscious of my planned long run the next day, and my target weekly mileage.
Today's long run went well. The target was 16 miles, which was achieved. It was the first week I decided to target a specific pace for a long run. I set out for 7:40 pace, Gary usually advises about 35 seconds slower than target pace at this stage. I finished at 7:38 average for the distance. The last two were a bit of a struggle, I guess the weekly mileage had caught up with me at that point.
So 60 solid miles for the week, the only thing missing was a speed session, but the tempo run sort of made up for that.
Away to the USA again onSaturday for a slightly longer trip. Treadmill miles will likely be the order of the day of a few days, mileage uncertain.
Sunday 7 February 2016
Building slowly and slowly Building
This week was a better week mileage wise, but I worry that there are too many non quality sessions.
Monday was 10 easy miles.
Tuesday was 7.5 on the (very) hilly route, again at an easy pace.
Wednesday evening after work, two easy mile warmup, followed by 2x1 at 6:05. I wore the heart rate monitor for this session, and the numbers were not as bad as I had previously reported.
The easy miles were at 150, and the max on the 6:05 miles was 181, with an average of 176. I know they might not seem like great numbers, but certainly nowhere near the 190 and 220 numbers I quoted previously. With two miles cool down it was 6. Thursday was intended to be an easy six, but I was feeling good to start, and after the first easy two, decided to have a go at the same session as the previous night. I did the two fast miles again, and started number 3 at 6:10, but I knew I was pushing too hard, eased off and went for home.
Friday I hit the gym due weather, with 6 miles at 7:30.
Saturday I did 9 easy miles. About two miles in, the heavens opened, and I got absolutely soaked through. The last 6 we're not pleasant, and in was breaking in a new pair of trainers too. It was a real struggle on the last mile, but at 6 when I was thinking of heading for home, I thought, well I am soaked anyway so I might as well keep going.
Today was supposed to be 15 miles. From the off, I struggled a bit. At 6 I got a bit of a second wind, but at 10 the legs felt really sore and heavy. It got me to thinking, this was my ninth straight day of running without a rest day, which might have contributed towards the heavy legs. I cut it a bit short, and finish with 13, and 57 miles for the week.
I was a bit disappointed that I didn't get a decent tempo run in this week, but the work schedule is lighter this forthcoming week, and I think some quality sessions are the order of the day.
On the down side, I think the soaking on Saturday has brought on a cold, I am sneezing and headache etc, which might also explain the lack go motivation on the long run today.
I will take a rest day tomorrow to give my body a chance to fight any pending infection, and give the legs a break.
Monday was 10 easy miles.
Tuesday was 7.5 on the (very) hilly route, again at an easy pace.
Wednesday evening after work, two easy mile warmup, followed by 2x1 at 6:05. I wore the heart rate monitor for this session, and the numbers were not as bad as I had previously reported.
The easy miles were at 150, and the max on the 6:05 miles was 181, with an average of 176. I know they might not seem like great numbers, but certainly nowhere near the 190 and 220 numbers I quoted previously. With two miles cool down it was 6. Thursday was intended to be an easy six, but I was feeling good to start, and after the first easy two, decided to have a go at the same session as the previous night. I did the two fast miles again, and started number 3 at 6:10, but I knew I was pushing too hard, eased off and went for home.
Friday I hit the gym due weather, with 6 miles at 7:30.
Saturday I did 9 easy miles. About two miles in, the heavens opened, and I got absolutely soaked through. The last 6 we're not pleasant, and in was breaking in a new pair of trainers too. It was a real struggle on the last mile, but at 6 when I was thinking of heading for home, I thought, well I am soaked anyway so I might as well keep going.
Today was supposed to be 15 miles. From the off, I struggled a bit. At 6 I got a bit of a second wind, but at 10 the legs felt really sore and heavy. It got me to thinking, this was my ninth straight day of running without a rest day, which might have contributed towards the heavy legs. I cut it a bit short, and finish with 13, and 57 miles for the week.
I was a bit disappointed that I didn't get a decent tempo run in this week, but the work schedule is lighter this forthcoming week, and I think some quality sessions are the order of the day.
On the down side, I think the soaking on Saturday has brought on a cold, I am sneezing and headache etc, which might also explain the lack go motivation on the long run today.
I will take a rest day tomorrow to give my body a chance to fight any pending infection, and give the legs a break.
Tuesday 2 February 2016
Step Back
So last week, being in the USA screwed me up, even though I had hoped it wouldn't.
Monday while there, as I was up at 4:30am anyway, I did six miles on the treadmill, which was hard work. Interestingly, there was a heart rate monitor, and a scale to compare to. Running at a 7:30 pace had me at 160 on the heart ratel this was a bit worrying, because that was the heart rate of I think someone about 20, and I am 42!
Every time I go for my annual medical, the nurse always looks a bit concerned while doing the ECG. The first time, she asked if I was experiencing chest pain at the time.
It turns out I have a high ST reading. The doctor has determined that it is just because I am fit.
I recently went for a run with a heart rate monitor attached to my garmin, and I was regularly getting readings towards 190, with 210 being the highest uphill. I don't really know what to make of all this, so I am considering a trip to the sports clinic in santry, where I believe they do treadmill tests etc.
Anyway, flying across the Atlantic at night, getting back to Dublin at 3pm and home at 5, I was in no fit state for a run, and I just went to bed. Wednesday, as I was off, I did a really nice 11 miles. It was nice because the weather was good, I was rested, and there was no time pressure to get home for anything specific.
Thursday was the usual late run, 2 warmup, 3x1 at 6:15 and 1 to cool down.
Friday after a long day which started a 5am, and with the weather pretty miserable outside, I deferred, promising to do some high mileage over the weekend. This didn't really materialise.
Saturday was a hilly 7 miles, and Sunday, with crap weather yet again, I hit the gym, and pushed out 10 miles at 7:00 average. This was pretty tough, I seem to have sweat far more than if I was outside.
So 40 miles in total, a bad result overall, but at least one or two good quality runs.
This week has started better. 8 very hilly miles yesterday, with a good session tonight. 2 warmup, 2x2 at 6:25, and two miles to cool down. Even a small break in the weather would be a welcome relief at this point.
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