I wasn't at all confident heading into this one. Legs felt as heavy as they ever had during yesterday evening's 6 steady miles. I was braced for a hard morning's work. Trotted over to the start of my 10 mile loop. Legs felt better than I thought they would but I still wasn't convinced they'd be up for the task. No need to be breaking any records, just need to finish with an average pace no slower than 7:30.
Miles 1 to 5 in 35:59
Went out too fast. But I was running on feel and I felt surprisingly good. I really like the diversion down along the cycle-path before the Phoenix, it breaks the Chesterfield drag and makes the opening miles less daunting. First mile is 7:08 and I feel good but I'm aware that I might pay for this later. Half-hearted attempts to slow down follow, but mile 2 is still a nifty 7:13. These miles are mostly uphill so I really should be content with 7:2X pace. Instead on mile 3 as I approach the turn onto Ordnance Road I'm travelling uphill at 6:5X pace. So this is what sub-3 pace feels like. Ease off and close mile three with another 7:08. Still feeling good. I let downhill mile 4 do the work for me and log a 7:09. Mile 5 starts at Chapelizod Gate and finishes at the foot of the Kyber. This is the first mile that I feel I have to work to keep the pace up. I think after ascending the hill from Chapelizod you're fooled into thinking Military Road is flat, but it's not really and the S-bends don't allow you much opportunity for a breather. The descent down to the Kyber allows me clock a 7:18. Slowest mile of the opening 5. Halfway there, but I correctly suspect that there'll be no negative spilts today.
Miles 6 to 10 in 37:01
I like this 10 mile route, I think there's a good mix of ups and downs, and the second ascent up toward the Phoenix from the bottom of Wellington is always a challenge. I find a nice rhythm and the drag isn't too difficult. Post a 7:28, that's fine. Happy to turn onto the cycle path and head round the playing fields. Mile 7 is a 7:14. No headwinds as I run back up toward the hospital, but I'm starting to tire, and I'm worried about the second ascent up from Chapelizod. Mile 8 is a 7:23. Only two to go. I know I'm up on my time of two weeks ago, lets see if my current effort will let me improve on it. I'm not too worried if I set another Garmin PB or not, I'm happy that barring disaster I'll complete the session on target. Second ascent up Chapelizod isn't too bad. Home-straight. Mile 9 is another 7:28. Keep the head down until I get round the S-bends, looking forward to the descent down to the Kyber. Bit of wind to contend with here. Last push up Wellington and complete the loop in 1:13:22. That's a record for the loop. Well pleased with that performance.
Only later when I load up the details can I confirm a 15" Garmin PB for 10.00 miles. Completed in 1:13:00. I'll find that extra second and hopefully some more in the Frank Duffy.
That's the last heavy speedwork session completed. I've decided not to do speed work next Saturday and focus my efforts on Sunday's 22 miler. I'm happy with these two 10 mile tempos, but I'm not getting carried away. Last year I also logged two Garmin PBs for 10 miles but missed out on the big goal on marathon day.
With my warm-down today I've brought up 500 miles on my current Nimbus. They still feel fine. Have to decide if I should start my new pair or maybe risk continuing with current pair; right to the finish line?
Quick check on McMillan now has me at 3:24:28.
Warm-up 1.26M @ 9:09
Total 10.05M @ 7:18
Warm-down 1.12M @ 9:04 (500 miles of marathon training)
|Week 16 Session Targets||Actual Distance||Actual Pace|
|Recovery 5M @ 9:30 to 9:00||5.12||9:18|
|Steady 6M @ 8:30 to 8:00||6.00||8:20|
|Tempo 10M @ 7:30 to 7:00||10.05||7:18|
|LSR 12M @ 9:00 to 8:45|
|Sessions Completed / On Target / DNS / DNF / Remaining||Session Miles WTD / MTD / YTD|
|58 / 58 / 05 / 00 / 16||23.56 / 23.56 / 500.87|