Sliding Back

Over the last few weeks, mileage had been steady at around 40+ miles.

This week was quite a bit less, although on the plus side, the few workouts I did we're fairly positive.
Monday I didn't get to run due to an early start at work. There is a careful balance with early starts, flying an aircraft, while not particularly difficult from a physical challenge viewpoint, is certainly very physiologically challenging at times, and you must ensure that you try to be as well rested as possible. Always with that in mind, it would not be a good idea to go running very early, and face challenges while tired 14 or 15 hours later.

Tuesday of last week was to be my tempo run. It was inevitable that I would have to get serious about  sticking to a harder pace while preparing for Bohermeen. So the first mile was an easy warmup as always, and then into the hard work. The plan was four miles at 6:30 pace. I was a bit nervous starting out, but as it turns out, the run went well. I managed to push out 5 miles, and the end result was a 6:20 per mile average. The day off from running the day before was definitely why the legs were so fresh. A cool down mile for 7.

No run Wednesday, again for various reasons, mostly family related this time.
Thursday evening was pleasant. It was planned for a speed work session of sorts. Two mile warmup at easy pace, and then 3 x 1 miles at a 'hard pace'. What that hard pace would be was a little uncertain while starting into it. I set the watch for a 6:10 pace, and ran to feel with one eye on it. The circuit is quite dark around the track, and I couldn't see the pace most of the time. First mile was 5:52. I was quite surprised by that, it was quite a bit faster than I had expected. Mile two was 5:57, and mile three was 5:54. I finished the session with 4 x 400's, again, at a hard pace, with 90 second rest in between. The mile point was 5:31, but obviously that does not compare to a full mile pace. Two mile cool down gave me 8 for the session.

Friday the legs felt quite tired, so it was an easy 6 miles which I quite enjoyed on a pleasant afternoon.

Saturday I had hoped for 13 miles, but time again was against me. So I decided to take an extremely hilly route to compensate for the shorter distance. It ended up at 10 miles, and I was really ready yo finish when it came.

On Sunday, I went for a cycle for various reasons which I could not avoid. It was only 9 miles, but with the previous day's run, and my legs not being used to the motion, on Monday my legs were very sore, particularly my knees for some reason. My legs were not the only part of my to get sore on the cycle, runners butts are not particularly well padded!

Monday's run was an easy pace 9.5 miles.

Today, again, the legs felt very tired. I was not very confident that I would even complete the planned 6 mile tempo, never mind stick to the planned 6:30 pace. But off I went with a backup plan. Run the pace for as long as I could hold it, and just finish the distance at best I could do.
One mile warmup and the legs even protested at that pace. Then into it.
Mile one wasn't bad, although a bit fast at 6:21, and I knew I would pay for that later. Mile two was a bigger challenge, and again the legs were very tired very quickly, with my calfs particularly tight.
Mile 2, 6:23, mile 3 6:22, mile 4 6:26. I was surprised At this point that I was still holding the pace, and while tough, still faster than planned, and manageable.
Mile 5 was definitely the tester, and while I held a 6:22 pace, my body wanted to stop at that point.
This was where the plan B was to kick in, although in the end I pushed out a 6:28 for the last mile.
I stopped dead on the mile bell and bent over double at the effect of the effort, which was flat out!

A mile cool down to finish at 8. I was fairly pleased with that. While it's still early days, the fact I could sustain the pace with the tired legs from the outset, leads me to think my fitness is progressing well.

Back To Basics

This week I ran 42 miles.

In general I was happy with the runs, but something has struck me about what I was doing this week.
I was running without a plan.

Monday was a six mile run, squeezed in because of work, and was 'just a run', not hard, not easy, and a bit hilly.
Tuesday was a bit more focused. Again six miles, but a tempo of sorts. A mile warmup, and a tempo / fartlek type of few miles in the middle. 6:39, 6:36, 6:35, 6:25, with a cool down mile to finish.
No run Wednesday.
Thursday, planned for 8 miles to try to make 20 for the week so far. As it was after work, it was dark, so I ran to the local college which has a dirt track. Again, two miles to warmup and then a tempo 'of sorts' / speed work. A mile at 6:30, an easy mile, 6:17, an easy mile, 6:10 and home to finish at just over 8.
No run Friday.
Saturday again looking for a tempo of sorts, but over some hilly terrain. Setting off on an easy mile, but up a big hill, the legs felt well. I was confident that they should be fresh enough as I hadn't run the day before. With a half marathon in March as my first target race, I needed to start upping the distance on the tempo's, so the plan was after the easy mile, run 8 at tempo pace of 6:50.
At the off of the tempo segment, as has been happening a lot recently, I ran the first mile fast, and it was mostly downhill, 6:35. Second mile, flatter terrain, 6:39. Next few miles were varied in terms of terrain, with some not too challenging up and downs, 6:36, 6:41, 6:39.
And then the problems began. The legs were ready to be finished. 6:51, and the last tempo mile, mile 7 a real struggle to push out 6:45. So, I only managed 7 tempo miles, and a 7:55 to finish the 9 mile session.
Sunday was a nice day, a lot milder than of late, and I enjoyed an easy 13 miles over 1:42. No pushing, just rolling at an easy pace with the terrain, but at times sweating quite hard, although I think I might have overdressed for the occasion.

So my issue is this. I have not been applying enough discipline to my runs, and just getting carried away in the early miles. Setting the watch to a pace, and not sticking to it, or randomly running 'fast miles' at times with no structure or sequence.
I need to get back to basics. An easy run is an easy run. A tempo is a tempo, set a target pace for a set number of miles, and stick to it. Speed work needs to be more focused.
Starting strong, getting carried away in the middle, and struggling to finish is learner stuff. I had hoped I was slightly past that stage.

So, more structure, more focus, less exuberance, more quality.
Back to basics.

Solid

I'm not big on New Years resolutions.

I think if you commit yourself to something which may be unreasonable, or 'just because' it's new year, then you place an unreasonable pressure on yourself. Of course the counter argument would be that you may be more resolute and determined because of such pressure.

Either way, I started into this year with no specific plan, and just an idea of what I might like to see happen. That plan will develop as the year progresses, and will depend on many different variables, such as health, training continuity and progression, work, and family life. For all those reasons, I have an idea, but nothing firm.

After Monday's 'lovely' run, I was really motivated. 

Of course, Tuesday's run, while good, was a lot tougher. I had planned on a tempo run, but I knew that I had tired legs before I set out, so again I elected for a 9 miler, hoping maybe for some faster miles if I was able. The first 5 were easy feel pace, and I pushed out mile 6 and 7 to 6:24 and 6:17 respectively, then eased back for the last two mile cool down.

I didn't run Wednesday, and Thursday evening was 8 miles. 3 mile easy warm up with some fellow club members, then 3x1 miles, 6:25, 6:05, 6:15, with two miles cool down.

No run Friday due to a 4:30 am start for work.

Saturday was Tuesday's planned tempo run. 1 mile warmup. I wasn't quite sure what pace to do the tempo miles, with 7 planned. I set the watch for 6:50 pace, knowing that I should be able for better, but being conservative. I tried not to look at the watch during the run, only run to feel, and see what the mile splits were when the watch beeped. 6:35, 6:39, 6:30, 6:32, 6:29, 6:25, 6:23. I was quite happy with that. The splits got faster, but the effort didn't feel any harder. The last mile was a bit of an exception, where it was very comfortable, but I was concious of the tiredness in the legs, and I did know that I was pushing the effort more than the rest. One mile cool down for 9 miles again.

Today was an entirely different proposition! One thing I haven't mentioned was the strength work I have been doing. Everyday, post run, or at some point if I haven't run, I will do 30 pushups, 30 sit-ups , 30 squats, and some curls with Dumbbells. I also bought an ab rolling wheel. While I can definitely see the physical effects beginning, I do think they are making the runs slightly more difficult on the legs. I set out today hoping for 13 easy miles, but it quickly became apparent that it was going to be a battle. My quads were stiff and sore, and I was working really hard to get any kind of rhythm going. Miles were averaging 8 - 8:30 pace, and i was really struggling. I did get easy after 4 miles, and funnily enough, easier again after 6 miles, but I cut the run short at just over 10 miles, and I was glad at that.

So just over 45 miles for the week, a good start. The important thing is that I feel I got some good benefit from the runs I did. I will likely start to introduce a bit of faster shorter sessions, some 400's and 800's and the like. We have been lucky with the weather so far which really helps. Next week is not looking so good!

Lovely

I went out for a run today, the first of the new year.

The weather was beautiful. Cool, crisp winter sunshine, no wind.

I ran 9 miles to feel of an easy pace, I felt like I was tearing along at 7:10 pace.

And it was lovely, great, and uplifting.

Hopefully the rest of the year continues like that, but I know it likely won't.

I know there will be plenty of 'tough runs' ahead, but for today, it was lovely!

Not much, but some.

While December is officially my 'off running' month, obviously I am doing some running.

Not much admittedly, but up to last week it was between 20 and 30 miles per week.
Last week I only ran twice, a total of 10 miles. One of those days was my ritual of the Christmas Day run. The weather wasn't great, but perfectly acceptable.

The longest run was the week previously, where a little tempo experiment saw a mile warmup, 6 miles at 6:45 and a mile cool down. It went quite well, although around this time post marathon, I always wonder how I managed that sort of pace for almost 26 miles.

Overall, no hard running, but sustaining a standard which should allow me to ramp up fairly easily. 27 miles over the last 4 days, all easy pace runs while the weather has been nice. It's important to make miles while the sun shines!

On before Off

Currently, I am pretty much off. Off running.
I have been doing a bit, but not much. Last week was 32 miles, but that was over 5 days.

Before I reduced the mileage, I had a little attempt at a local 10k which I run each year, but which is normally during the summer. It was moved this year to two weeks after the Dublin marathon.
I went up, not expecting much of a performance.

A funny thing about the few speed sessions I have done over the last few weeks, the mile repeats are particularly fast, easy feel is 5:55, pushing it is 5:45., but it only lasts for the first three, then I am bushed.
Anyway, off I set on my 10k, seemingly unable to pace myself, or being stupid enough to believe these fast miles would carry me around. Sub 6 minutes for the first two, 6:15 and 6:25 respectively for the next two, and back to something resembling a steady pace for the last two, to finish in 39:00 flat on the chip time. 15th overall, and fourth in category, although to be fair, it doesn't attract the top runners. I was very pleased with that, two weeks to the day after a marathon.

Of course, I need to celebrate such achievements, and I have been doing so with food and drink.
Over the last few weeks since, I have been indulging my naturally ferocious appetite. More food and less miles will lead to the inevitable weight gain. But psychologically I think the break does me good. I see the next few weeks, until the new year, as my cheat 'month', where I will just eat what I want, have that glass of wine extra, and if it's raining, sit on the couch and enjoy the warmth and maybe some television. Others have taken up the cross country running, but not for me, this year anyway.

On a sad note, I had applied for Berlin marathon for next year on the basis that while I had said no marathons next year (but nobody really believed me), if I got it then it was some kind of karma telling me it was the right thing. But then as I waited for the results date, I got really hopeful, researching hotels and the course and everything. Now I didn't get it I am disappointed, but decision made for me.

Recovery and Mince Pies

Usually I give it four days after a marathon before I attempt another run, and this time was no different.

Monday was the usual post marathon pain, upstairs not so bad, coming down a tad more difficult, the feeling of 'dehydration' after a few drinks Sunday night didn't help.

Tuesday was much better, and I was out and about as normal with just some tenderness at some points.
Wednesday back at work, and no discomfort whatsoever.

Thursday after work,mi was eager to get back out for a run. I know enough to know how the first run usually goes, slow easy pace, and for me usually no more than 5 miles. I went to the local track, and launched into some very easy laps. The pace was around 8 minutes, dropping to 7:30 as I warmed up.
While there was no discomfort, after 2 miles I started to sweat badly, and the legs got uncomfortably tired very quickly, so I finished at three miles, and was happy with that.

No running Friday, it's always best to ease into recovery.
Saturday was a beautiful day, so I headed out intending for 6 easy miles. I ended up doing 8.5 miles, pace varying from 8:15 to 7:25, but at no point was I watching it really, just running to feel.
 Two of the miles were also on grass, which I find also very beneficial during recovery period.

Today was a beautiful day, but I resisted the urge to go out for a run. After over 8 yesterday, it would not have been wise to push it today. I think part of the reason I tend to avoid injury so well, is that I listen to my body, rest when I need to, and don't push things when I feel a niggle.

The other common trait after running a marathon, is wanting to run every marathon within the next 12 months. If I've done well, I'm out to try and capitalise on a good result, when I do badly, I look for the revenge race.  I expect to do no racing until well into next year. While I will not stop running by any means, I will take an 'off season' between now and January as I always do. I am already tucking into the mince pies, Christmas cake, ice cream and chocolate biscuits, and I do not feel one bit guilty.
I hope that my fewer runs will retain a bit of quality, and I hope to do some strength work over the next few weeks too. Inevitably I will gain some junk pounds, but life is for living, and if I deprive my inner fat man all year, it makes the rest of the year all that much harder.