Luckily this weeks mini taper coincided with some fairly poor weather, and it was fortunate that I didn't have to drag myself out into the rain.
Monday was rest day. Tuesday was a nice day, so the planned 8 was stretched out to 10 miles.
It felt pretty easy, but the pace was fairly slow compared to the tempo Tuesday's, coming in at 7:25 average, with a 6:33 mile in there also.
Wednesday I'd didn't run, the weather was awful, so I used it as part of my taper.
On Wednesday evening however, I was full of the energy which would usually have been expended on my run, so I decided to do a strength and conditioning session, which I would normally do at least twice a week. This week however, I decided to add some squats. The first few sets went well, so I added some preacher squats too, and kept going until I could 'feel the burn'.
Thursday, the legs felt very tired for some reason. I headed out for a planned 6 mile, and chose a fairly hilly route which I would not normally take, but I figured as the distance was small, it would be not too taxing.
Friday my legs were physically sore. I struggled to get off the chair, walking the first few steps was stiff each time, and I started to get really worried. I had obviously thrown too much unfamiliar movements at the legs, and the soreness was the result.
In an effort to free things out, I did an easy 8 miles on Friday, and it did help somewhat.
Saturday was no run. I had planned a short fast 4 miles, but decided against as the legs were still a bit tender, but improved.
Sunday morning of the race was good, a little drizzle which cleared up nicely. Getting there in plenty of time for a 15 minute warmup, and saying hello to a few familiar faces. The legs were still a bit heavy, but I was confident the taper would show once we got going.
Lining up near the start, amongst some familiar faces, I felt I placed just right. At the off, the pace was where I wanted, not passing too many, and only being passed by a few.
Mile 1, 5:51. First half of the mile is a slight incline, and the second half back down again, so fairly neutral, and the pace felt OK. It was slightly harder, the planned was 6:00, but I wanted to try and bank a few seconds on the downhill.
Mile 2, 5:50, still on a ever so slight downhill gradient, still banking a few seconds, although I knew I was going a bit harder than ideal, and I was hoping not to pay too dearly later!
Mile 3, 6:07. Probably the second steepest part of the course, and a concious decision to slow and not push too hard up so as to conserve a bit of energy. Passing a few runners now, but still passed by some also.
Mile 4, 6:03. A better section. Still slightly off the pace, i had settled in with a small group, obviously running to a 6:00 pace.
Mile 5, 5:55. I knew the finish was gettin close, so I decided to push on a bit. The legs still felt very strong, but the breathing was suffering, and I felt less comfortable than I did at Dunsaughlin. The toughest climb was yet to come and I wondered if I had enough for it.
Mile 6, 6:15. Now that looks bad, like I faded, but I didn't. I was running really well, when I got a very bad stitch. It was so sharp, I nearly stopped, and it slowed me right back. I pushed through, knowing I could suffer the last half mile, and hoping a sub 40 was still a possibility. Thankfully, I started to recover after about 1 minute, and I was able to pick up the pace again, but the damage was done. The last .2 was at 5:34 pace, which shows I managed a bit of a pick up.
37:12 chip time, 5 seconds slower than Dunsaughlin , and were it not for the stitch, I would be confident I could have a new PB, and maybe even under the 37:00, but no point in maybes!
A few years ago, I got a stitch at this race also, and I was trying to figure out why.
My thoughts are, that at about 8k, there is a big fireman so hose spraying water over the runners, which is very cold. It is very difficult to avoid it as it stretches all the way across the road. I got the full force, and the jolt of the cold soaking is quite shocking. I believe that the jolt and sudden coldness upset the breathing rythmn just enough to cause the stitch. I may be way off, but it's all I could think of.
After the race, a quick drive home, I headed out for 10 easy miles. They felt good, with some flowing along at 7:10 pace, but some obviously a bit tougher. 7:26 average for the 10, which gave 17 or so for the day and 41 for the week.
Higher mileage and some longer tempos on the horizon.
Sunday 23 July 2017
Sunday 16 July 2017
In need of a break
It has been very solid training since Dunsaughlin 10k, but I need a break!
My body is telling me this. While I have managed to keep the miles up this week, it has been very tough going.
Monday rest as normal.
Tuesday tempo. My old garmin decided to act up again, and went from a full battery to empty overnight while switched off. So, for the first time in a long time, I ran to feel with no watch on.
I knew my distance. One mile easy pace, felt like the normal 7:30ish, and then I picked up the pace. I was concious I still had Sunday's 18 miles in the legs, and the first two miles were hard enough going, I reckon around 6:45 pace, but then I freed up nicely. I can only guess at the pace, but it felt around a 6:20 effort, which was pushing, but not overly difficult. I sustained that to home with 9 miles in total.
Wednesday morning out before work, 8 easy miles.
Thursday speed session. I was concious that I slightly over cooked last weeks session, so I decided to temper this one slightly. 2 mile warm-up, 6:48 average, OK, so the temper not starting too well!
After a few strides around one loop of the track, I set of on a 1 mile rep, which surprisingly came in at 5:35. That was quite a shock. It was pretty much the fastest 1 mile I had ever run, and I wasn't at max effort running it.
Net was 2x2 mile reps, first interval 2 minutes, second 3 minutes.
First set of two miles, consistent 5:50, 5:51.
Second set 5:56, 5:59. I was cooked after the second set. A one mile rep is fine, the two mile sets are much harder. Two easy miles for home with 9 for the session.
Friday was 8 miles easy. The first 6 went ok, the last two were a real struggle. The humidity was very high, and being up for work at 4:15am didn't help.
Saturday 8 miles easy, again, not so easy. I knew after that run that I was pushing myself to beyond comfortable. I had done 60 miles over 6 days, one day rest, and heading towards another 60 miles, with some very hard sessions in there. Great training, but pushing my limits. I was dreading today's long run, which was to be 19 miles.
I had hoped to try and push today's long run out until the evening to give me a little more recovery time, but the family had plans for me, so a morning run it was.
It was already quite warm as I went out, and I had just received a delivery of gels, so I was going to introduce them this week. Cliff shot bloks are what I use. Up to this it had just been a water and cordial mix, two 250ml bottles.
I also changed the route today. After the first mile, I was doubtful if I would achieve the planned 19 miles, so I used my local one mile lap route, interspersed with a two mile lap. This allowed me to place the drinks bottles and not have to carry them ,which I hate doing. Also, one bottle was just water to wash down the gels.
As I mentioned, the first 3 miles were tough, and too fast. I settled after that, but to be honest never really found a comfortable zone. The gels didn't work very well for me, and I found each mile after taking one was very tough, but that should improve with exposure.
While it was tough, up to 18 miles went ok, with a 7:13 average, from a planned 7:20 pace, with the miles form 10 all negative splits, and mostly 7:10 or under. That was with the exception of mile 19, where the change in nutrition and hydration, not to motion it being mile 61 of the week, took its toll.
I was glad to be home !
So this coming week will be a bit of a taper week, which my body badly needs. I don't anticipate that I will equal the Dundaughlin time of 37:07, Fingal is a slightly tougher course.
We will see.
My body is telling me this. While I have managed to keep the miles up this week, it has been very tough going.
Monday rest as normal.
Tuesday tempo. My old garmin decided to act up again, and went from a full battery to empty overnight while switched off. So, for the first time in a long time, I ran to feel with no watch on.
I knew my distance. One mile easy pace, felt like the normal 7:30ish, and then I picked up the pace. I was concious I still had Sunday's 18 miles in the legs, and the first two miles were hard enough going, I reckon around 6:45 pace, but then I freed up nicely. I can only guess at the pace, but it felt around a 6:20 effort, which was pushing, but not overly difficult. I sustained that to home with 9 miles in total.
Wednesday morning out before work, 8 easy miles.
Thursday speed session. I was concious that I slightly over cooked last weeks session, so I decided to temper this one slightly. 2 mile warm-up, 6:48 average, OK, so the temper not starting too well!
After a few strides around one loop of the track, I set of on a 1 mile rep, which surprisingly came in at 5:35. That was quite a shock. It was pretty much the fastest 1 mile I had ever run, and I wasn't at max effort running it.
Net was 2x2 mile reps, first interval 2 minutes, second 3 minutes.
First set of two miles, consistent 5:50, 5:51.
Second set 5:56, 5:59. I was cooked after the second set. A one mile rep is fine, the two mile sets are much harder. Two easy miles for home with 9 for the session.
Friday was 8 miles easy. The first 6 went ok, the last two were a real struggle. The humidity was very high, and being up for work at 4:15am didn't help.
Saturday 8 miles easy, again, not so easy. I knew after that run that I was pushing myself to beyond comfortable. I had done 60 miles over 6 days, one day rest, and heading towards another 60 miles, with some very hard sessions in there. Great training, but pushing my limits. I was dreading today's long run, which was to be 19 miles.
I had hoped to try and push today's long run out until the evening to give me a little more recovery time, but the family had plans for me, so a morning run it was.
It was already quite warm as I went out, and I had just received a delivery of gels, so I was going to introduce them this week. Cliff shot bloks are what I use. Up to this it had just been a water and cordial mix, two 250ml bottles.
I also changed the route today. After the first mile, I was doubtful if I would achieve the planned 19 miles, so I used my local one mile lap route, interspersed with a two mile lap. This allowed me to place the drinks bottles and not have to carry them ,which I hate doing. Also, one bottle was just water to wash down the gels.
As I mentioned, the first 3 miles were tough, and too fast. I settled after that, but to be honest never really found a comfortable zone. The gels didn't work very well for me, and I found each mile after taking one was very tough, but that should improve with exposure.
While it was tough, up to 18 miles went ok, with a 7:13 average, from a planned 7:20 pace, with the miles form 10 all negative splits, and mostly 7:10 or under. That was with the exception of mile 19, where the change in nutrition and hydration, not to motion it being mile 61 of the week, took its toll.
I was glad to be home !
So this coming week will be a bit of a taper week, which my body badly needs. I don't anticipate that I will equal the Dundaughlin time of 37:07, Fingal is a slightly tougher course.
We will see.
Sunday 9 July 2017
Two Weeks of Training
I didn't record last weeks training for various reasons, mostly I was always too tired at the end of the day to take the time out to write it down, however, on the whole, it has been a solid two weeks.
Last week, Monday as always was off.
Unfortunately , my old garmin310XT is well past its retirement age, and has been acting up quite badly recently. It won't catch a signal for minutes on end, or sometimes not past the boot page. The first mile is always a little short, or the pace too slow, so my exacts are difficult to remember.
Tuesday was the normal effort at a tempo session. One mile warmup, and a four mile rep at 6:14 average, with two miles easy to home.
Wednesday, 8 easy, Thursday speed session which was a two mile easy warmup, 4x1 mile at 5:56 to 5:58 pace, and 2 miles easy to home.
Friday was a shorter 6 miles easy, and Saturday I did my long run.
The long run was 17 miles, 7:13 average, and I felt particularly comfortable all the way, with a 1 minute negative split.
Sunday, an easy 8 miles.
I still took Monday of this week off, mainly due to an early start at work.
Tuesday was a bit of a struggle. Two miles warmup, with the intention of doing 3x2 at 6:05. After 2 sets I knew I didn't have another in me, and headed home for 8 miles. I am still feeling quite tired on the Tuesday runs, so from next week I am going to dial back the pace to try and increase the distance to see if it helps.
Wednesday, 8 easy.
Thursday speed. I was feeling really fresh on Thursday, and I had a definite spring in the stride as I did the two easy miles to the track. The plan was 5x1 mile at 6:05 with two minute recovery between reps. The first mile was a bit of a struggle to get warmed up, but still surprised to see 5:50.
Next mile felt easier, 5:51, mile 3 5:49, mile 4 5:51. I was quite pleased, and still feeling good, so I decided to make the last set a two mile lap at 6:00 pace.
It went well again, although the last 800m was definitely a push, and the miles were exactly 5:59 and 6:00. Two easy miles to home with 10 for the session.
Friday I paid the price for the exuberance of Thursday, and as I headed out for a planned easy 8 my legs were like lead, and from the off, I struggled even with breathing the effort was so tough. My quads ached, and half way out I wondered if I would make it back again, with 7:52 for the average.
Saturday was still tough, although again 8 miles, 7:32 for the average, and I finished a bit fresher.
Today's run was planned 18. From the first few strides out the door, I was in serious doubt about the ability to cover the planned distance. My legs felt heavy, and I knew Thursday's super session was still there. I had images of the disastrous long run a number of weeks previous. The first 9 miles of the out and back were cautious, ran exactly on target of 7:20 per mile, with the stiff breeze in my face, and the out section a net uphill gradient. This meant the return would always be easier, which would hopefully aid the effort due the increasing miles. As planned, the return was much easier, running a negative split of 1:20, with a 7:15 average for exactly 18 miles.
The best thing about this run is, that now, 6 hours later, the legs feel fine, with little tiredness evident, and 60 miles exactly for the week.
There are a few races coming up over the next few weeks which I would loved to have run, such as the Mulligar 10, but unfortunately I will have to skip them. I can't afford to forsake the long run at this point with not that many weeks to go.
Unfortunately , my old garmin310XT is well past its retirement age, and has been acting up quite badly recently. It won't catch a signal for minutes on end, or sometimes not past the boot page. The first mile is always a little short, or the pace too slow, so my exacts are difficult to remember.
Tuesday was the normal effort at a tempo session. One mile warmup, and a four mile rep at 6:14 average, with two miles easy to home.
Wednesday, 8 easy, Thursday speed session which was a two mile easy warmup, 4x1 mile at 5:56 to 5:58 pace, and 2 miles easy to home.
Friday was a shorter 6 miles easy, and Saturday I did my long run.
The long run was 17 miles, 7:13 average, and I felt particularly comfortable all the way, with a 1 minute negative split.
Sunday, an easy 8 miles.
I still took Monday of this week off, mainly due to an early start at work.
Tuesday was a bit of a struggle. Two miles warmup, with the intention of doing 3x2 at 6:05. After 2 sets I knew I didn't have another in me, and headed home for 8 miles. I am still feeling quite tired on the Tuesday runs, so from next week I am going to dial back the pace to try and increase the distance to see if it helps.
Wednesday, 8 easy.
Thursday speed. I was feeling really fresh on Thursday, and I had a definite spring in the stride as I did the two easy miles to the track. The plan was 5x1 mile at 6:05 with two minute recovery between reps. The first mile was a bit of a struggle to get warmed up, but still surprised to see 5:50.
Next mile felt easier, 5:51, mile 3 5:49, mile 4 5:51. I was quite pleased, and still feeling good, so I decided to make the last set a two mile lap at 6:00 pace.
It went well again, although the last 800m was definitely a push, and the miles were exactly 5:59 and 6:00. Two easy miles to home with 10 for the session.
Friday I paid the price for the exuberance of Thursday, and as I headed out for a planned easy 8 my legs were like lead, and from the off, I struggled even with breathing the effort was so tough. My quads ached, and half way out I wondered if I would make it back again, with 7:52 for the average.
Saturday was still tough, although again 8 miles, 7:32 for the average, and I finished a bit fresher.
Today's run was planned 18. From the first few strides out the door, I was in serious doubt about the ability to cover the planned distance. My legs felt heavy, and I knew Thursday's super session was still there. I had images of the disastrous long run a number of weeks previous. The first 9 miles of the out and back were cautious, ran exactly on target of 7:20 per mile, with the stiff breeze in my face, and the out section a net uphill gradient. This meant the return would always be easier, which would hopefully aid the effort due the increasing miles. As planned, the return was much easier, running a negative split of 1:20, with a 7:15 average for exactly 18 miles.
The best thing about this run is, that now, 6 hours later, the legs feel fine, with little tiredness evident, and 60 miles exactly for the week.
There are a few races coming up over the next few weeks which I would loved to have run, such as the Mulligar 10, but unfortunately I will have to skip them. I can't afford to forsake the long run at this point with not that many weeks to go.
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