While I was confident I was in reasonably good shape going into the race, the recent illness had left a doubt in my mind as to what the target should, or would be.
Wednesday I did 5 miles, one warmup, 3 at 6:25, and a cooldown mile.
No run Thursday as I was tapering, and Friday I did one mile warmup, and two 1 mile repeats, 5:52 and 5:58, with a cooldown mile.
The weather forecast for race day was good, with a fresh breeze and sunny spells with the chance of a rain shower, which was a lot better than it has been in previous years. Another nice thing about this race is that it starts at 11.00, which is not too early.
Arriving in plenty of time, it was mild, but not warm, however I elected to just go with a singlet as I anticipated that it would get quite warm in the sunshine, which proved to be the case.
After a few club photos, we made our way to the start line, warming up on the way there.
This year unfortunately, many of the regulars were absent due to either injury or other commitments, so not much chance of team scoring.
The start had been scheduled to start a bit late as the previous 10k race had been delayed by about 10 minutes, but when I got to the start line, I had only just gotten my position and without much ceremony we we're off!
As it was chip timed start and finish, I didn't worry too much about being right up front, but settled in about 6 rows back. In my mind, the important thing was not to get carried away on the first few miles, which tend to be quite fast with a downhill gradient, and the breeze on our backs.
As I happened, at the off, it seemed like I had positioned myself correctly, as I settled in behind a group which seemed to be running exactly 6:27 pace, which is what I had set the garmin to.
A lot of the runners in the group were also quite tall chaps, and I figured that on the uphill gradient, with the breeze in your face, they would provide a nice shelter.
We settled into the pace nicely, but at three miles, my watch showed 3 seconds slow, and from the conversation with some of the guys, they were pacing for the 1:25. Now that was fine, me too, but only if that was an achievable target. When we hit the long gradual drag with the wind in our faces, which was stiff enough, the big guys served their purpose. As we turned the corner for the top section, the route is a large rectangle, the pace again slowed slightly with the whole group slowing.
I knew that if I stuck with them I would start losing time, which later on might be impossible to recoup, so I had to forge ahead alone. It's a difficult thing to push ahead of a group, you run the risk of looking foolish later if they subsequently pass you out!
6:22, 6:29, 6:29, 6:24, 6:23, 6:30.
Another downside to pushing ahead on my own was my windbreakers had gone!
The 6:23 mile was where I pushed ahead, and the 6:30 mile was where I paid for it!
At mile 7 I was struggling. I always say that around about half way is a good place to take stock. My breathing was not easy at that stage, although the legs were not too bad, I knew that I was having to push the stride rather than it flowing. I was heading into the repeat downhill gradient, so if I could manage to keep pushing even at this pace, I might be able to hold on. The mind starts to panick a little, and the possibility of it all going horribly wrong having paced it incorrectly starts to become a real issue.
6:26, 6:23, 6:26.
Easy part over, back into the uphill, wind no cheating using a wind breaker this time.
Now I was really starting to struggle. Sub 1:25 looked unlikely. I was ok at this point, but I know
enough to know the pain and suffering that was on the way, and that there was no way I was pushing this pace all the way for another 4 miles. I was in reserve territory, using everything I had to keep pushing, hoping that the last few miles would not be a total disaster. My legs were becoming the limiting factor now, starting to tire badly, a sign of the missed two long runs at pace during my ill weeks. As I tired, my form started to suffer, so I had no option but to slow, or it would be much worse to come. If I could pull back to a controlled pace, rather than just push as hard as possible, then I might have a better chance of maintaining a reasonable pace over the last few miles.
6:38, 6:47, 6:48, 6:45. Coincidentally, this was around the pace I would maintain for the long runs, and my marathon pace for Dublin.
Around the final corner, and the clock came into view, and miraculously there was still a 1:25 on it.
I had little left to push anything else, and I could do little but keep struggling to the finish line, with a net time of 1:25:51.
I was happy with the time after all, although of course I would have been happier with under the 1:25., and ultimately while I think I was fit enough, I didn't have enough tempo runs in the legs.
Monday was a beautiful day, and what started out as a planned 6 mile recovery run, ended up being a 10 mile run at 7:50 average. I think I might have overdone it though. Maybe the DOMS for Sunday hadn't set in by the time I went for the recovery run, but today my left foot is very sore, which is very unusual for me.
Optimistically, I signed up do be a pacer for 1:30 pace at a half this Friday. I will see how the recovery goes before I decide. The last thing I want is to end up injured and set myself back further.
Tuesday, 14 March 2017
Tuesday, 7 March 2017
Illness and Recovery
No posts for the last two weeks.
Kind of a lot of not much has happened.
It seems from reading back through last years posts, I having a recurring pattern of getting sick at this time of year.
Last year, just one week later, and a week before the Bohermeen half marathon I got ill also.
Same thing, running very well, and then it hits me hard.
It starts with a cold, then develops to full on man flu. I had to hit the bed for three days. I did not run a meter for 7 days. But it's not the seven days of no running, it's the recovery period on top of that which sets you back.
The Sunday before I got ill, which began on the Tuesday, I had done a very good session of 13 miles at 6:49 pace. I took Monday off as a recovery day, and then started to feel miserable on the Tuesday.
It was a week of storms, which was good in a way I suppose, as it would have been torture out there anyway.
I struggled through Wednesday and Thursday only because I was in the office those days and not flying, but by Thursday night I was done.
So by the time Monday came around, and I pulled the runners back on, it has been a full week.
Progress was slow to recovery. Very easy for an hour on Monday was 7.4 miles. Another easy hour Tuesday was the exact same. Wednesday I had a recovery day (from what!) but I was eager to try and let the body heal. The worst of the virus was gone, the problem as is typical with my illnesses was the ensuing chest infection. I was coughing and spluttering constantly, trying to get the mucus off my chest.
Thursday I got up early before work , and it was just a relatively easy six miles, with a bit of fartlek in the middle. I managed a 6:48 mile while not feeling like I was pushing it too hard.
On Friday I was off work, and it rained incessantly for the day, but out I went, and again I got an hour in but made it 8 miles as the rain eased for a while when I was out.
Saturday was a nice day, and with four sessions under the belt, it was time for a little assessment as to where I was for next this weeks half, so 1 Mike warmup at 7:20, and off for 11 at 6:55. The 11 ended up at 6:51 average, but that was slower than the last effort over the same distance which was 6:49.
It doesn't seem much, and probably isn't, but it means that there was no improvement over the two weeks ( I knew there wouldn't ) which was disappointing. One mile cool down was 13 for the session.
So Sunday had to be another test of sorts. I hadn't done any fast miles either, and to be honest I was dreading them. Again, my customary 1 mile warmup, and off at 6:30 pace. Planed distance, I wasn't sure! What could I do? I hoped for a minimum of 5 miles, and I just did the 5, average 6:26. One mile cool down again. Reasonably happy with that, while it was nowhere near the planned distance, I had to take into account the relatively hard session the day before.
Overall, I did just over 50 miles for the week, so considering I was trying to recover from the chest infection, I think it was a fair effort.
As the race is this Sunday, the tempo's are key to try and rebuild my stamina at hard pace running, so I went for another tempo on Monday. 1 mile warmup at 7:30, and again into a planned 6:30 pace run.
I was hoping for 8 at 6:30, but after 4 I knew that was a bit ambitious. It didn't help that mile 1 was 6:14, mile 2 was 6:19, 6:21 and 6:25, and the trend downwards is obvious. I kept the pace for six miles and stopped with 32 seconds to the good on the watch on a 6:30 pace, so I reset the watch to 6:45, and finished the last two at that, which gave me 6:30 average for 8 miles. 1 mile cool down was a 10 mile session.
My body was really feeling the effort today. I went out for 6 easy, and really that was all I could manage. It may have been a case of trying to cram for the exam!
There is not much more I can do to try and improve for Sunday. Plan for a few fast 1 mile repeats on Thursday, and see how the rest goes. I was disappointed to get sick again,nut that's life.
At least next year I will be watching for it. I can mark the date in my calendar.
Kind of a lot of not much has happened.
It seems from reading back through last years posts, I having a recurring pattern of getting sick at this time of year.
Last year, just one week later, and a week before the Bohermeen half marathon I got ill also.
Same thing, running very well, and then it hits me hard.
It starts with a cold, then develops to full on man flu. I had to hit the bed for three days. I did not run a meter for 7 days. But it's not the seven days of no running, it's the recovery period on top of that which sets you back.
The Sunday before I got ill, which began on the Tuesday, I had done a very good session of 13 miles at 6:49 pace. I took Monday off as a recovery day, and then started to feel miserable on the Tuesday.
It was a week of storms, which was good in a way I suppose, as it would have been torture out there anyway.
I struggled through Wednesday and Thursday only because I was in the office those days and not flying, but by Thursday night I was done.
So by the time Monday came around, and I pulled the runners back on, it has been a full week.
Progress was slow to recovery. Very easy for an hour on Monday was 7.4 miles. Another easy hour Tuesday was the exact same. Wednesday I had a recovery day (from what!) but I was eager to try and let the body heal. The worst of the virus was gone, the problem as is typical with my illnesses was the ensuing chest infection. I was coughing and spluttering constantly, trying to get the mucus off my chest.
Thursday I got up early before work , and it was just a relatively easy six miles, with a bit of fartlek in the middle. I managed a 6:48 mile while not feeling like I was pushing it too hard.
On Friday I was off work, and it rained incessantly for the day, but out I went, and again I got an hour in but made it 8 miles as the rain eased for a while when I was out.
Saturday was a nice day, and with four sessions under the belt, it was time for a little assessment as to where I was for next this weeks half, so 1 Mike warmup at 7:20, and off for 11 at 6:55. The 11 ended up at 6:51 average, but that was slower than the last effort over the same distance which was 6:49.
It doesn't seem much, and probably isn't, but it means that there was no improvement over the two weeks ( I knew there wouldn't ) which was disappointing. One mile cool down was 13 for the session.
So Sunday had to be another test of sorts. I hadn't done any fast miles either, and to be honest I was dreading them. Again, my customary 1 mile warmup, and off at 6:30 pace. Planed distance, I wasn't sure! What could I do? I hoped for a minimum of 5 miles, and I just did the 5, average 6:26. One mile cool down again. Reasonably happy with that, while it was nowhere near the planned distance, I had to take into account the relatively hard session the day before.
Overall, I did just over 50 miles for the week, so considering I was trying to recover from the chest infection, I think it was a fair effort.
As the race is this Sunday, the tempo's are key to try and rebuild my stamina at hard pace running, so I went for another tempo on Monday. 1 mile warmup at 7:30, and again into a planned 6:30 pace run.
I was hoping for 8 at 6:30, but after 4 I knew that was a bit ambitious. It didn't help that mile 1 was 6:14, mile 2 was 6:19, 6:21 and 6:25, and the trend downwards is obvious. I kept the pace for six miles and stopped with 32 seconds to the good on the watch on a 6:30 pace, so I reset the watch to 6:45, and finished the last two at that, which gave me 6:30 average for 8 miles. 1 mile cool down was a 10 mile session.
My body was really feeling the effort today. I went out for 6 easy, and really that was all I could manage. It may have been a case of trying to cram for the exam!
There is not much more I can do to try and improve for Sunday. Plan for a few fast 1 mile repeats on Thursday, and see how the rest goes. I was disappointed to get sick again,nut that's life.
At least next year I will be watching for it. I can mark the date in my calendar.
Thursday, 16 February 2017
Sometimes less is more
Despite the best of intentions, last week I only got 41 miles done, less than the planned 50.
No run on Monday.
Tuesday was a planned tempo session. 1 mile warmup as always, and then into it.
The target was for 8 miles around half marathon pace. However, my target half marathon pace is quite ambitious for my current fitness level. I set the watch to 6:30 minute mile pace.
As per the norm, the first two miles were very tough, and always I wonder how the hell I am going to keep the pace up. But as I warm up into it, the miles tend to get easier, and tick by quickly, so by 4 miles I have usually found my stride, and it actually seems to get easier.
I suppose the miles went by easily enough as I hadn't run the day before, but in any event, I finished the session with a 6:25 average, and the pace was fairly consistent all the way through.
One mile cool down to home was 10 for a good session.
Wednesday evening it was late, after 9pm when I headed out the door into a cold crisp night, and I just did an easy pace six miles.
No run Thursday as the weather was pretty bad when I got home from work, I was pretty wrecked, and the kids just wanted some family time, so that was that.
Friday was a day off. I had deferred a hard long run the previous week, but there was just no getting away from it, so it had to be done. A mile warm up, and then off for 12 miles at 6:55 pace.
At the off, it felt easy enough, but I knew the last few would be a slog. The slog never really materialised, but there was some slightly slower miles towards the end, with a 6:56 average to finish. I definitely put that down to no drink for the run, not even a sip of water, but overall, again quite pleased.
Saturday, again the weather wasn't great, and I skipped the run. Sunday, even tough again the weather wasn't ideal, I pushed out an easy, and turns out quite enjoyable 12 miles.
So only four days, but some good sessions.
This week, Monday was again an easy 9 mile run.
Tuesday had originally been planned for the 9 mile target pace run, but due to a short notice change at work, I had to cut the speed part to 5 miles, which was a pity, because the session was going well.
As I knew mile 5 was the last one, I pushed it out to a 6:18, with 7 miles for the run.
On Wednesday I did what I really don't like to do, and I went for a run early in the morning before work. It suits some people, but not me. I plodded agonisingly around for six miles, dragging myself, and the legs decided to wake up on mile 6, a bit late!
A better break to today. Again it was late enough when I went out. I went to meet a group from the club who run on the local GAA club track. Two mile warmup, and then into 4x1 mile at 6:15 pace planned. I had some very welcome company for the first two miles, but unfortunately we pushed each other a bit hard, and mile 1 was 5:56, mile 2 6:05. The next two I ran on my own, 6:07 and 6:08, with a two mile cool down.
I enjoyed the faster miles again, and I definitely need to start working on that over the next few weeks.
No run on Monday.
Tuesday was a planned tempo session. 1 mile warmup as always, and then into it.
The target was for 8 miles around half marathon pace. However, my target half marathon pace is quite ambitious for my current fitness level. I set the watch to 6:30 minute mile pace.
As per the norm, the first two miles were very tough, and always I wonder how the hell I am going to keep the pace up. But as I warm up into it, the miles tend to get easier, and tick by quickly, so by 4 miles I have usually found my stride, and it actually seems to get easier.
I suppose the miles went by easily enough as I hadn't run the day before, but in any event, I finished the session with a 6:25 average, and the pace was fairly consistent all the way through.
One mile cool down to home was 10 for a good session.
Wednesday evening it was late, after 9pm when I headed out the door into a cold crisp night, and I just did an easy pace six miles.
No run Thursday as the weather was pretty bad when I got home from work, I was pretty wrecked, and the kids just wanted some family time, so that was that.
Friday was a day off. I had deferred a hard long run the previous week, but there was just no getting away from it, so it had to be done. A mile warm up, and then off for 12 miles at 6:55 pace.
At the off, it felt easy enough, but I knew the last few would be a slog. The slog never really materialised, but there was some slightly slower miles towards the end, with a 6:56 average to finish. I definitely put that down to no drink for the run, not even a sip of water, but overall, again quite pleased.
Saturday, again the weather wasn't great, and I skipped the run. Sunday, even tough again the weather wasn't ideal, I pushed out an easy, and turns out quite enjoyable 12 miles.
So only four days, but some good sessions.
This week, Monday was again an easy 9 mile run.
Tuesday had originally been planned for the 9 mile target pace run, but due to a short notice change at work, I had to cut the speed part to 5 miles, which was a pity, because the session was going well.
As I knew mile 5 was the last one, I pushed it out to a 6:18, with 7 miles for the run.
On Wednesday I did what I really don't like to do, and I went for a run early in the morning before work. It suits some people, but not me. I plodded agonisingly around for six miles, dragging myself, and the legs decided to wake up on mile 6, a bit late!
A better break to today. Again it was late enough when I went out. I went to meet a group from the club who run on the local GAA club track. Two mile warmup, and then into 4x1 mile at 6:15 pace planned. I had some very welcome company for the first two miles, but unfortunately we pushed each other a bit hard, and mile 1 was 5:56, mile 2 6:05. The next two I ran on my own, 6:07 and 6:08, with a two mile cool down.
I enjoyed the faster miles again, and I definitely need to start working on that over the next few weeks.
Monday, 6 February 2017
Worn Out
As the title of the post suggests, my runners are worn out.
How do in know, well my left knee has started to hurt.
Ok, so it could be other things, but once I thought about it, it made sense.
My current 'everyday' runners were bought in September in preparation for the Dublin marathon, and I ran the marathon in them and pretty much every running day since. I have to date been very lucky, and I generally don't suffer from too many injuries, so it was unusual to experience the pain in the knee for no apparent reason.
To test the theory, I went back to another old pair,Manichaeism actually probably had less miles on them, and after two days the pain was gone. So, the perfect excuse to order the new model then.
Just over 50 miles again this week.
The tempo again went well with 7 miles at an average of 6:24, with 9 for the session.
A speed session of sorts, 10 minutes warmup, then 1 mile 5:57, 1 at 6:04, 1 at 6:13 and the final at 6:25. I know that looks bad that the miles were getting slower as they went,many I suppose to an extent it is, but I wanted to run as hard as I could for the first three and see what the times were. The last mile was just to see what the target half Marathon pace felt like afterwards.
It also serves as a benchmark for future speed sessions.
Two kind of long runs, Saturday was a 10 mile run over a very hilly course, but not run particularly hard. Sunday I kind of surprised myself. I expected to be fairly tired after almost 40 miles, with some hard sessions, including the day before, so I set out for an easy enough pace.
But one mile in and the legs were absolutely flying along. I picked up the pace to a point where I was not breathing with any difficulty, and not feeling like I was pushing the effort. While the pace was variable depending on the terrain, I finished 11 miles at 7:10 average. That was pretty good for an 'easy' target run, but more importantly, when I finished, it was like finishing an easy 10k.
I was very hungry afterwards. A pizza and ice cream afterwards for a treat, while gave me short term pleasure, the bloated feeling for the rest of the evening was definitely not worth it.
Strength training is still going well also. I think it is keeping my weight up slightly. I am currently 10st 8lbs, which is pretty heavy for me, normally around 10st 6 depending on mileage.
I didn't do Gary's 12 mile at 30 seconds slower run, it just didn't fit with how my week went.
Maybe next week, if I pluck up the courage.
How do in know, well my left knee has started to hurt.
Ok, so it could be other things, but once I thought about it, it made sense.
My current 'everyday' runners were bought in September in preparation for the Dublin marathon, and I ran the marathon in them and pretty much every running day since. I have to date been very lucky, and I generally don't suffer from too many injuries, so it was unusual to experience the pain in the knee for no apparent reason.
To test the theory, I went back to another old pair,Manichaeism actually probably had less miles on them, and after two days the pain was gone. So, the perfect excuse to order the new model then.
Just over 50 miles again this week.
The tempo again went well with 7 miles at an average of 6:24, with 9 for the session.
A speed session of sorts, 10 minutes warmup, then 1 mile 5:57, 1 at 6:04, 1 at 6:13 and the final at 6:25. I know that looks bad that the miles were getting slower as they went,many I suppose to an extent it is, but I wanted to run as hard as I could for the first three and see what the times were. The last mile was just to see what the target half Marathon pace felt like afterwards.
It also serves as a benchmark for future speed sessions.
Two kind of long runs, Saturday was a 10 mile run over a very hilly course, but not run particularly hard. Sunday I kind of surprised myself. I expected to be fairly tired after almost 40 miles, with some hard sessions, including the day before, so I set out for an easy enough pace.
But one mile in and the legs were absolutely flying along. I picked up the pace to a point where I was not breathing with any difficulty, and not feeling like I was pushing the effort. While the pace was variable depending on the terrain, I finished 11 miles at 7:10 average. That was pretty good for an 'easy' target run, but more importantly, when I finished, it was like finishing an easy 10k.
I was very hungry afterwards. A pizza and ice cream afterwards for a treat, while gave me short term pleasure, the bloated feeling for the rest of the evening was definitely not worth it.
Strength training is still going well also. I think it is keeping my weight up slightly. I am currently 10st 8lbs, which is pretty heavy for me, normally around 10st 6 depending on mileage.
I didn't do Gary's 12 mile at 30 seconds slower run, it just didn't fit with how my week went.
Maybe next week, if I pluck up the courage.
Monday, 30 January 2017
Holidays
I was off work for a week last week, sort of, and I did 51 miles.
I had hoped for 55, but by Saturday, having run six days straight, my legs were protesting loudly. I struggled out a six mile run, and I honestly believed that any more would result in injury.
Sunday I took as my rest day, and I really needed it. But 51 was a good result, and some really good sessions in there too. Particularly Friday's run.
Gary has provided a plan for the upcoming half marathon, and boy is it a tough one.
The 'long run' of the week was to be at 30 seconds slower than half marathon pace for 10 miles. Given that I am hoping to run around 6:30 pace, that meant 7:00 pace. In the end, I managed 1 mile warmup, and the full 10 at 6:55 average, but it was tough!
This week he has 12 at 20 seconds slower. I'm really not sure about that one. 12 miles at 6:50 is just about running a 1:30 half marathon. But we will see.
Interestingly, I reviewed last years blog entries from this time. Obviously I was training for Boston, but it seems that my training patterns are very similar. I did notice that I was running a lot more faster but shorter distance stuff, so I intend to get back to that.
While 51 was good mileage, it's at the upper end of what I need to be doing I think, and it might be more difficult with a full weeks work added in.
I had hoped for 55, but by Saturday, having run six days straight, my legs were protesting loudly. I struggled out a six mile run, and I honestly believed that any more would result in injury.
Sunday I took as my rest day, and I really needed it. But 51 was a good result, and some really good sessions in there too. Particularly Friday's run.
Gary has provided a plan for the upcoming half marathon, and boy is it a tough one.
The 'long run' of the week was to be at 30 seconds slower than half marathon pace for 10 miles. Given that I am hoping to run around 6:30 pace, that meant 7:00 pace. In the end, I managed 1 mile warmup, and the full 10 at 6:55 average, but it was tough!
This week he has 12 at 20 seconds slower. I'm really not sure about that one. 12 miles at 6:50 is just about running a 1:30 half marathon. But we will see.
Interestingly, I reviewed last years blog entries from this time. Obviously I was training for Boston, but it seems that my training patterns are very similar. I did notice that I was running a lot more faster but shorter distance stuff, so I intend to get back to that.
While 51 was good mileage, it's at the upper end of what I need to be doing I think, and it might be more difficult with a full weeks work added in.
Tuesday, 24 January 2017
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.
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.
Sunday, 15 January 2017
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.
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.
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