Continuing in the disjointed training pattern this week.
Long run Monday. 20 miles at 7:07. Avg.
Tuesday, rest day.
Wednesday, 10 miles. I had some serious soreness in my quads after Monday's long run. While I was delighted with the run, and how it had gone, I did push the pace faster than I had intended, and now I was paying the price. The 10 miles were easy, at 7:25 average
Thursday, again, I was still quite sore, so 8 miles, again at an easy pace, trying to give the legs a chance to heal, but they were still very sore.
Friday, although I was still sore, I knew I needed some kind of a quality session for the week.
Plan was 1 warmup, then 13 at 6:35. It was ambitious , and the first easy mile I was still feeling quite sore in my quads, but I decided to give it a go. I often find that the fast twitch muscles required for the harder pace runs will feel entirely different than the feel of a pace maybe a minute slower.
And so it proved to be the case. While the harder pace felt easier, the soreness was still evident, albeit a lot less. I dropped into a nice 6:30 pace after the first two were a bit fast at 6:23, 6:26.
Up to 8 miles I was going really well. At that point, the pain in the quads was getting more pronounced again, and the legs began to protest loudly. At 10 miles at the 6:30 pace I gave up. The last two miles were 8:05 to home in a babystep shuffle, and quite a lot of discomfort, to finish a 13 mile session.
Saturday, surprisingly, there was actually little sign of the previous day's effort, in that while the legs were still sore, they were no more so than they had been setting off yesterday.
My intention was for 8-10 easy miles. I set out to just run to feel, with the hope of a 7:20 - 7:30 pace, and I was able to achieve that quite easily. Again, I was sore, but running. As I approached 10 miles, I decided to extend it a bit, testing my stamina after the previous day's tempo.
All went well to 13 miles, then I started to get into difficulty. The legs, again, very tired, and my energy was sapped. I pushed on home with 15 miles at 7:21 average.
The difficulty with this is, that I am afraid I am telling my body that I am fine to half way, but then it can quit. I have been here before with half marathon training, thinking two consecutive 10k's will produce a good half. They don't, you just fade at about 11 miles.
I knew I needed to give my quads time to heal, so I binned Sunday and Monday's run.minhavent had two days off for a while. I have a lot of time pressures this week with family life and work, it will likely be shorter, harder sessions until the weekend.
Hopefully the quads will have recovered when I head out tomorrow, otherwise, it's damage limitation.
Monday, 7 August 2017
Tuesday, 1 August 2017
Out of Sync
The week started of well enough.
Tuesday was a 10 mile session. 1 mile warmup, then into 9 at a snappy pace. Not quite tempo, but all around he 6:40 mark.
Wednesday was 8 miles easy.
Thursday again, no speed session, but another tempo session of sorts but only 8 miles, a bit faster this time at 6:35 average.
Friday I ran at work. This was unusual for me, as I was doing my office day from our HQ building, which is fully equipped with some really swanky shower facilities.
I started off at an easy enough 7:30 pace, but found myself settling in at around 7:05. I pushed the last two under 7:00, and did exactly 10 miles, with a 7:13 average.
Saturday was 8 miles again, fairly easy, in between the heavy rain showers.
That gave me 44 miles for the 5 days. I was 'on call' on Sunday, which required me to be available to take phone calls at short notice throughout the day to trouble shoot any company problems which might arise. This meant a long run was not feasible, so I decided to defer it until Monday, and just took a rest day.
It was a long time where I had gone for a long run without having done a run the day before, and the legs felt really fresh heading out. The plan was for 20 miles, and the pace should have been 7:20, with the last 10 at 7:15. I have been considering the pace calculator prediction times, based on recent run times. They consistently put me well under 3 hours for a marathon distance, although I have learned to be sceptical of such predictions.
However, if I was to train towards a sub 3 or better, I decided to test the waters a bit with regards to pace. I set out at 7:10 pace, and to see how it would develope.
The first 10 were very comfortable, as they might be, on a long run, the first 10 are just travelling and that's where the real work starts. I was using just water and some gels for the later stage.
By 13, the pace was still flowing really well, and I felt I could go much faster, conciously holding back. At 15 miles, a natural flow produced a 6:51 mile. However, that's where I suffered a bit of a set back.
I had placed my water bottle by a gate, and as I was running a four mile loop, I would get some on each lap. At mile 16, the water was gone. So from just after 12 miles, I had no drink.
Whether it was real, or perceived, I began to really fixate on being very thirsty.
There was no big drop in performance however, although I was gasping. It started to rain and I was thankful for it for a change!
Finishing back at the house on 19:78 miles, I was so thirsty I couldn't be bothered rounding off the mile, and I drank water and a sports drink by the plenty when I got n the door. This brought me around quite quickly, and I was sure if I had some fluids along the way as planned, it would have felt easy over the last few miles. In the end, it was 7:07 average for the distance, and I was pleased with that. Even in training for Dublin last year, I would never have hit that pace over that distance. It actually felt easier to run faster. I think it might have something to do with stride length , and how long the foot is in contact with the road.
I was toying with an easy 8 miles today, but my quads were a bit sore, so I thought a rest and recovery day after the hard workout would be more appropriate , and so I did a light strength session instead. This does kind of put me out of sync though when considering weekly mileage, and I would consider tomorrow my start day, and Sunday my finish day, so not too sure whether to count the miles as for last week which would give me 64, or into this week.
It's not really important I suppose, the session is what's important, and how I recovery and progress from it.
Tuesday was a 10 mile session. 1 mile warmup, then into 9 at a snappy pace. Not quite tempo, but all around he 6:40 mark.
Wednesday was 8 miles easy.
Thursday again, no speed session, but another tempo session of sorts but only 8 miles, a bit faster this time at 6:35 average.
Friday I ran at work. This was unusual for me, as I was doing my office day from our HQ building, which is fully equipped with some really swanky shower facilities.
I started off at an easy enough 7:30 pace, but found myself settling in at around 7:05. I pushed the last two under 7:00, and did exactly 10 miles, with a 7:13 average.
Saturday was 8 miles again, fairly easy, in between the heavy rain showers.
That gave me 44 miles for the 5 days. I was 'on call' on Sunday, which required me to be available to take phone calls at short notice throughout the day to trouble shoot any company problems which might arise. This meant a long run was not feasible, so I decided to defer it until Monday, and just took a rest day.
It was a long time where I had gone for a long run without having done a run the day before, and the legs felt really fresh heading out. The plan was for 20 miles, and the pace should have been 7:20, with the last 10 at 7:15. I have been considering the pace calculator prediction times, based on recent run times. They consistently put me well under 3 hours for a marathon distance, although I have learned to be sceptical of such predictions.
However, if I was to train towards a sub 3 or better, I decided to test the waters a bit with regards to pace. I set out at 7:10 pace, and to see how it would develope.
The first 10 were very comfortable, as they might be, on a long run, the first 10 are just travelling and that's where the real work starts. I was using just water and some gels for the later stage.
By 13, the pace was still flowing really well, and I felt I could go much faster, conciously holding back. At 15 miles, a natural flow produced a 6:51 mile. However, that's where I suffered a bit of a set back.
I had placed my water bottle by a gate, and as I was running a four mile loop, I would get some on each lap. At mile 16, the water was gone. So from just after 12 miles, I had no drink.
Whether it was real, or perceived, I began to really fixate on being very thirsty.
There was no big drop in performance however, although I was gasping. It started to rain and I was thankful for it for a change!
Finishing back at the house on 19:78 miles, I was so thirsty I couldn't be bothered rounding off the mile, and I drank water and a sports drink by the plenty when I got n the door. This brought me around quite quickly, and I was sure if I had some fluids along the way as planned, it would have felt easy over the last few miles. In the end, it was 7:07 average for the distance, and I was pleased with that. Even in training for Dublin last year, I would never have hit that pace over that distance. It actually felt easier to run faster. I think it might have something to do with stride length , and how long the foot is in contact with the road.
I was toying with an easy 8 miles today, but my quads were a bit sore, so I thought a rest and recovery day after the hard workout would be more appropriate , and so I did a light strength session instead. This does kind of put me out of sync though when considering weekly mileage, and I would consider tomorrow my start day, and Sunday my finish day, so not too sure whether to count the miles as for last week which would give me 64, or into this week.
It's not really important I suppose, the session is what's important, and how I recovery and progress from it.
Sunday, 23 July 2017
Fingal 10k 2017
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.
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, 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.
Sunday, 25 June 2017
Dunsaughlin 10k 2017
Well I was starting to think I would never write the following words again, I got a new PB.
37:07 for 10k, and I was delighted.
Tuesday's workout was the final barometer of what the pace might be. One mile warmup, and then into a 5 mile tempo. As always, I set the watch at 6:20, but ran a hard pace which felt uncomfortable but doable. 6:14, 6:16, 6:10, 6:15, 6:17. Two easy miles to home. So it was looking like a 6:15 pace was the average, but I normally run a bit faster in an actual race, so I was still a bit undecided.
Wednesday 8 miles at an easy pace, 7:48. I didn't even look at the watch for the run, just ran to a nice easy feel.
Thursday is normally sped day, but I intended to do a small taper for Saturday's race, so I did a shortened version. 2 miles warmup to the track, and then 4x800. I set the watch for a 5:50 pace, which for the 800's should have been easy enough, but I ended up running a bit faster, 5:45, 5:42 per mile. Two easy miles for home was 6 miles only in total.
I had intended to do an easy 4 miles Friday, but didn't bother, just taking the day off.
Saturday evening was the race. A bit of a warmup, and I was really worried as the legs felt very heavy. I set the watch to 6:05, hoping that if I could maintain that pace, I would maybe beat my previous PB of 37:58. A really class field of athletes, and I was running this one for a time only.
At the off, I need not have worried about the heavy legs, they disappeared with the adrenaline rush.
5:50 first mile, not to worry, I always go out too hard, take it back on the next one. 5:55 mile two, better, but still fast, okay, I have banked some time, the danger is blowing up later, stop messing and slow it back. 6:01 mile 3, closer to the pace, still feeling pretty good, starting to pass one or two runners. 5:56 mile 4, only two miles left, and the effort was definitely harder, but my legs felt really strong. 6:07 mile 5, the hilliest section, working hard with the breathing, but still strong on the legs, passing quite a few runners on this mile. 5:54 mile 6, on the home stretch, leave nothing behind! Legs still strong, fitness suffering now, breathing hard, holding on for the last push. 1:25 for last .24, to the line, can't see a time, not above the gantry, it's to the side and someone is blocking it. No sprint from me, not unusual, just over the line. Delighted with the time, 3 slices of cake at the post race event.
Today was a planned 16 miles. As I had to go to work in the afternoon, I had to get out in the morning, which was just 12 hours after the race. The normal planned pace is 7:20, but I decided to run to feel, and not worry about the pace as the legs were bound to be tired. At 8 miles I was only 17 seconds off a 7:20 pace, so I decided to see if I could run a negative split, which I did, finishing with a 7:18 average for the 16 miles, and I was almost as happy with that run as I was for the PB.
SO only 45 miles for the week, but I think they were all quality sessions. Very happy with the new PB, although I would have been happier at 8 seconds faster!
Back to some higher mileage again next week.
37:07 for 10k, and I was delighted.
Tuesday's workout was the final barometer of what the pace might be. One mile warmup, and then into a 5 mile tempo. As always, I set the watch at 6:20, but ran a hard pace which felt uncomfortable but doable. 6:14, 6:16, 6:10, 6:15, 6:17. Two easy miles to home. So it was looking like a 6:15 pace was the average, but I normally run a bit faster in an actual race, so I was still a bit undecided.
Wednesday 8 miles at an easy pace, 7:48. I didn't even look at the watch for the run, just ran to a nice easy feel.
Thursday is normally sped day, but I intended to do a small taper for Saturday's race, so I did a shortened version. 2 miles warmup to the track, and then 4x800. I set the watch for a 5:50 pace, which for the 800's should have been easy enough, but I ended up running a bit faster, 5:45, 5:42 per mile. Two easy miles for home was 6 miles only in total.
I had intended to do an easy 4 miles Friday, but didn't bother, just taking the day off.
Saturday evening was the race. A bit of a warmup, and I was really worried as the legs felt very heavy. I set the watch to 6:05, hoping that if I could maintain that pace, I would maybe beat my previous PB of 37:58. A really class field of athletes, and I was running this one for a time only.
At the off, I need not have worried about the heavy legs, they disappeared with the adrenaline rush.
5:50 first mile, not to worry, I always go out too hard, take it back on the next one. 5:55 mile two, better, but still fast, okay, I have banked some time, the danger is blowing up later, stop messing and slow it back. 6:01 mile 3, closer to the pace, still feeling pretty good, starting to pass one or two runners. 5:56 mile 4, only two miles left, and the effort was definitely harder, but my legs felt really strong. 6:07 mile 5, the hilliest section, working hard with the breathing, but still strong on the legs, passing quite a few runners on this mile. 5:54 mile 6, on the home stretch, leave nothing behind! Legs still strong, fitness suffering now, breathing hard, holding on for the last push. 1:25 for last .24, to the line, can't see a time, not above the gantry, it's to the side and someone is blocking it. No sprint from me, not unusual, just over the line. Delighted with the time, 3 slices of cake at the post race event.
Today was a planned 16 miles. As I had to go to work in the afternoon, I had to get out in the morning, which was just 12 hours after the race. The normal planned pace is 7:20, but I decided to run to feel, and not worry about the pace as the legs were bound to be tired. At 8 miles I was only 17 seconds off a 7:20 pace, so I decided to see if I could run a negative split, which I did, finishing with a 7:18 average for the 16 miles, and I was almost as happy with that run as I was for the PB.
SO only 45 miles for the week, but I think they were all quality sessions. Very happy with the new PB, although I would have been happier at 8 seconds faster!
Back to some higher mileage again next week.
Sunday, 18 June 2017
El Sorchio!
After Monday's day off, I was looking forward to The usual Tuesday tempo, and hoping to put another solid week of training in.
As I headed out on Tuesday morning, Sunday's long run was still very much in the legs. They were heavy from the off, and I suppose the entire weeks high distance was there.
One mile warmup as usual, 7:20. The plan was for 6 miles at 6:20. As has been happening a lot lately, I struggled at the off with the pace, and mile 1, although 6:14, felt like a 5k effort, and mile two at 6:18 was the same, so I stopped. I was very disappointed, and to be honest I was just going to quit the session and go home. I decided to try and salvage some slow miles, and ran 1 mile at 7:13, which felt quite easy. That losened me up a bit, including my mood, so I decided to do another two mile set, 6:15, 6:17. Two miles to home at 7:30, and I at least salvaged an 8 mile session, with four hard miles.
Wednesday morning I got up before work and did 8 easy miles, 7:17 average. It seems that just below the 7:20 mile pace is where I am sitting comfortably.
Thursday was speed session, ran in the evening on the track. Two miles warmup to get there at 7:06 avg. The session was to be 8x800, with 90 second recovery between, at faster than 1 mile pace.
I was a bit nervous at how I would fare out with the harder pace. The mile splits, which comprised of two 800's were 5:34, 5:36, 5:32, 5:37. I was very happy with the session, I felt I could have easily done another few sets, well one anyway. Two miles to home at 7:17 avg.
Friday was 7 miles, after a very early start and a very long day, and my motivation to go out was low, but I felt good after it, 7:14 average, and not really pushing.
Saturday was a very easy 10 miles, for a change I was not running solo. I joined a group of three other runners and enjoyed the company. We went early enough, 10am, but even as we finished, temperatures were at 24 degrees, something us Irish are just not built for!
Today's run was to be 16. I was apprehensive about this one for a umber of reasons. Firstly, the 10 miles the day before, and secondly, 16 is the longest run I have done this year. Another scorching day did not help. The run went well, I chose a fairly undulating, but not hilly, route, on a good surface. I carried my bottle of drink, a water and cordial mix, something I hate doing because I think it does affect your form, and ultimately increase the required effort. I definitely felt the effort over the last two miles, again the 22 degrees didn't help, but I finished well enough. Target pace was a 7:20, and in the end it was 7:16 for 16.04 miles.
So again, 56 miles for this week, and very happy with the consistency. Obviously the Tuesday workout sessions might be coming just a bit too early after the long run on Sunday, so I might have to adjust that sequence, maybe look at doing the long run on Saturday instead.
As I headed out on Tuesday morning, Sunday's long run was still very much in the legs. They were heavy from the off, and I suppose the entire weeks high distance was there.
One mile warmup as usual, 7:20. The plan was for 6 miles at 6:20. As has been happening a lot lately, I struggled at the off with the pace, and mile 1, although 6:14, felt like a 5k effort, and mile two at 6:18 was the same, so I stopped. I was very disappointed, and to be honest I was just going to quit the session and go home. I decided to try and salvage some slow miles, and ran 1 mile at 7:13, which felt quite easy. That losened me up a bit, including my mood, so I decided to do another two mile set, 6:15, 6:17. Two miles to home at 7:30, and I at least salvaged an 8 mile session, with four hard miles.
Wednesday morning I got up before work and did 8 easy miles, 7:17 average. It seems that just below the 7:20 mile pace is where I am sitting comfortably.
Thursday was speed session, ran in the evening on the track. Two miles warmup to get there at 7:06 avg. The session was to be 8x800, with 90 second recovery between, at faster than 1 mile pace.
I was a bit nervous at how I would fare out with the harder pace. The mile splits, which comprised of two 800's were 5:34, 5:36, 5:32, 5:37. I was very happy with the session, I felt I could have easily done another few sets, well one anyway. Two miles to home at 7:17 avg.
Friday was 7 miles, after a very early start and a very long day, and my motivation to go out was low, but I felt good after it, 7:14 average, and not really pushing.
Saturday was a very easy 10 miles, for a change I was not running solo. I joined a group of three other runners and enjoyed the company. We went early enough, 10am, but even as we finished, temperatures were at 24 degrees, something us Irish are just not built for!
Today's run was to be 16. I was apprehensive about this one for a umber of reasons. Firstly, the 10 miles the day before, and secondly, 16 is the longest run I have done this year. Another scorching day did not help. The run went well, I chose a fairly undulating, but not hilly, route, on a good surface. I carried my bottle of drink, a water and cordial mix, something I hate doing because I think it does affect your form, and ultimately increase the required effort. I definitely felt the effort over the last two miles, again the 22 degrees didn't help, but I finished well enough. Target pace was a 7:20, and in the end it was 7:16 for 16.04 miles.
So again, 56 miles for this week, and very happy with the consistency. Obviously the Tuesday workout sessions might be coming just a bit too early after the long run on Sunday, so I might have to adjust that sequence, maybe look at doing the long run on Saturday instead.
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