[outforarun]

New Garmin 10.00 Mile PB of 1:13:00

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

M01 7:08
M02 7:13
M03 7:08
M04 7:09
M05 7:18
M06 7:28
M07 7:14
M08 7:23
M09 7:28
M10 7:26

http://connect.garmin.com/activity/175051040

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

[tang1]

Great running again, your flying it.

[outforarun]

Legs felt good Saturday evening. Sunday I was up and about for 90 minutes before starting my 12 miler and legs still didn't really feel tired from the 10 mile tempo. Started off a bit too fast. No unusual soreness or stiffness. Feel comfortable from the off. I missed the sunshine of early morning but still this weekend it's been great not running in the wet, cold or wind. I brought a gel with me today, more as a treat than as a necessity. I'll try carrying gels with safety pins next Sunday. Left knee starts to niggle a little over the closing miles, but I'm not overly concerned.

16 weeks completed. Next week is the last week of peak training culminating in a 22 miler on Sunday with the last 8 at PMP. Then it's three weeks taper. Race number arrived in the post. Counting the days now.

M01 8:41
M02 8:37
M03 8:39
M04 8:52
M05 8:51
M06 8:42
M07 8:43
M08 8:49
M09 8:49
M10 8:49
M11 9:00
M12 8:46

Total 12.12M @ 8:47

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	12.12	8:47

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
59 / 59 / 05 / 00 / 15	35.68 / 35.68 / 512.99

[outforarun]

Another four day block of running started early this morning. Sore left heel for the first two miles or so. Legs feel more tired this morning than they did after last weekend's running. I think the 3 day gap is to blame. I have tomorrow off work so I'll do my 10 miler at a reasonable hour and I expect/hope that the legs will respond better.

Really into countdown phase now. Really starting to ask myself if the sub 3:30 is on or not. Sources of confidence to date are the two LSRs with PMP miles that I've completed especially the 12+6 LSR. The two recent 1:13 times over 10 miles are also a boost. Introduction of gels is also a good move I think. Biggest sources of doubt - 4 day running week and overall low mileage to date in this plan (512M). Also marathon history reads two marathons and two walls hit, so form there isn't encouraging.

It's going to be a long May

M01 9:30
M02 9:00
M03 9:06
M04 9:05
M05 9:02

Total 5.12M @ 9:09

Week 17 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5.12	9:09
Steady 10M @ 8:30 to 8:00
Steady 6M @ 8:30 to 8:00
LSR 22M 14 @ 9:00 to 8:45 + 8M @ 8:00 to 7:50

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
60 / 60 / 05 / 00 / 14	5.12 / 40.80 / 518.11

[ManFromAtlantis]

the way you've followed your traing plan has been pretty impressive. you followed it like a machine. even when injury struck you did the sensible thing and rested properly. easy said hard to do.
marathon history will keep you from running out too hard. ive often wondered if some of your 8;30 - 9;00 min miles run should be done a bit faster, but i think in fairness the 'experts' do say keep the easy runs slower like you've done. so it will be really intersting to see how you get on. by the way you 10 mile times suggest that the training program is spot on. if and when you break the 3:30 i for one will be slowing down my easy run pace.

[outforarun]

Got out early Friday afternoon for this one. Decided to test-run with my new Nimbus.

I think taper madness might be setting in a week early. I’m finding my legs are often feeling heavy and stiff on runs of late, I can’t figure if it’s due to this peak training phase or if it’s because I’ve broken 500 miles on my current Nimbus. So I’m reluctant to continue in the current pair but I’m also reluctant to change runners so soon to the marathon. I reckon either way if I pick up an injury I’ll end up blaming it on not switching runners soon enough or on switching runners. Damned if I do, damned if I don't.

Took three miles or so today before the legs started to feel ok. Both heels were sore enough at the outset. Sub 8:30 pace felt harder that it should feel, causing me to worry about Sunday’s big session. Some strong winds to deal with today especially round the playing fields. Nasty dark clouds on the horizon and there’s one loud roll of thunder. I manage to avoid any showers though.

New shoes went ok I guess. Now I have to decide if I’ll stick with them or not.
Overall pace for the run ended up higher than I’d intended at 8:11 pace, happy with how fresh and easy my breathing is when I stop running. Upper body is feeling good, just the legs that are weighing of late.

Was a little worried in the evening when I went to Richmond Park (St Pat’s v CCFC, cracking game). The last time I felt an injury come on was while standing at a game after running a fastish steady session earlier in the day. No need to worry today though, all seems in order.

M01 8:08
M02 8:15
M03 8:09
M04 8:13
M05 8:15
M06 8:14
M07 8:04
M08 8:09
M09 8:08
M10 8:09

Total 10.13M @ 8:11

Week 17 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5.12	9:09
Steady 10M @ 8:30 to 8:00	10.13	8:11
Steady 6M @ 8:30 to 8:00
LSR 22M 14 @ 9:00 to 8:45 + 8M @ 8:00 to 7:50

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
61 / 61 / 05 / 00 / 13	15.25 / 50.94 / 528.25

[outforarun]

Saturday's run was spent thinking about Sunday's run. Decided I'd run this steady 6 miler around my usual 6 mile route in the Park. I trotted over to the starting and back home afterwards, just to add a few extra miles.

I bring the new Nimbus out again. It's sunny and warm today, nicest running conditions in a long while. Quite a few other runners out today. I could feel the pace sneaking up every now and again and had to work on keeping it down. Left heel sore but better than yesterday. I'm happy I decided to replace the intervals originally planned for today with this easier task. I want to be relatively fresh for tomorrow's test. Keep just a 3 second spread between fastest and slowest miles.

Happy to finish this and just focus on Sunday's session.

Warm-up 1.24M @ 9:30

M01 8:16
M02 8:18
M03 8:17
M04 8:18
M05 8:19
M06 8:16

Total 6.00M @ 8:18

Warm-down 1.18M @ 9:03

Week 17 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5.12	9:09
Steady 10M @ 8:30 to 8:00	10.13	8:11
Steady 6M @ 8:30 to 8:00	6.00	8:18
LSR 22M 14 @ 9:00 to 8:45 + 8M @ 8:00 to 7:50

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
62 / 62 / 05 / 00 / 12	23.67 / 59.36 / 536.67

[outforarun]

Huge Confidence Boost

This was the big one and it had been looming for some days now. I wasn't looking forward to it, the legs haven't felt fresh of late and I feared that today's run could go pear-shaped and make a dent in my already shaky confidence.

I made sure to get a good night's sleep, even if it was on the sofa at least it would be uninterrupted. I was up at 7:15 and took it handy around home for a while. Had a banana and a yoghurt. Pinned two gels to my shorts and headed out shortly after 8:30. Sun was shining but it was breezy. Opted for the new Nimbus.

Today's route: head to Park via Park Gate, then a lap is from the first roundabout, behind the zoo following main road up to the Castleknock Gate then back down Ordnance and the Upper Glen Road, S-bends, Military Road and back to the roundabout. 3 laps like this on the menu then back out Park Gate and home.

I abandon the gels pinned to shorts approach after about 5 metres. They're flapping everywhere and if they don't eventually fall off they'll just end up driving me crazy. Stuff two into my pocket. I think I'll risk this on marathon day and tape a third gel to my bottle.

Lap 1
Legs didn't feel very fresh on the way over to the Park but they gradually loosen up as I head past the zoo. Takes a while to find my pace. I intend to try stay at 8:5X pace but don't have much success doing so. I'm happy to reach the Castleknock Gate, out one pedestrian gate, in the other and then enjoy the first downhill stretch of the day. I'm really glad that the sun is out and just tell myself to try enjoy the run, at least the first 14 miles. Take first gel after 7 miles as I head down Military Road. Make sure the second gel is well zipped up. One lap down. So far so good, legs probably feel as good as they have done since this 4 day running block started last Thursday morning.

Lap 2
Still feeling ok and have a nice rhythm going. Some clouds have rolled in though and the breezes have become very strong in parts. I have to lean into the wind coming round the exposed curve of North Road. I really can't predict how the legs will feel when I up the pace but right now they feel fine. I reckon that the first 4 PMP miles will be ok but that the last 4 PMP miles could be tough. Tell myself not to get too discouraged if the PMP section proves tough, tell myself that if it is tough it will act literally to toughen me up for marathon day. Use another runner to keep the pace down as I travel round Glen Road and S-bends. Getting close to the 14 mile mark now. Go through HM in around 1:55. Get the gel ready. Mile 14 beeps by the Wellington Monument. Suck the life out of the gel sachet and switch up gears.

Lap 3
The immediate increase in pace feels ok, but let's see how long it is before the legs object. Sun has come back out. Legs feel good, the extra stretch in my stride feels good. I actually enjoy it. The first PMP mile is easy and it logs at 7:48. Tell myself to ease off a bit. Next time I check the Garmin it shows 8:15, oops easing off to much, push again. Don't enjoy the wind again on the North Road. Mile 2 of PMP is 7:52. At the risk of running too fast I overtake another runner along this stretch. Happy to head up to the Castleknock Gate again and get some relief from the wind. The descent now down Ordnance and the Glen Road sees the pace back into 7:4X. I tell myself to slow down - but to be honest it feels comfortable. I'm waiting for the legs to lose energy but they're holding up. Miles 3 and 4 are 7:47 and 7:46. Now I'm into the last 4 miles. Breathing is fine. Miles 19 (7:44) and 20 (7:43) are logged and the pace is picking up with no noticeable increase in effort.

Two weeks ago I suffered over the last 3 miles of my 20 miler. Today 20 miles pass and I feel good. No hunger either today. Confidence grows with each passing minute. I know I've aimed for 7:5X pace on this PMP section but I'm happy to continue at this pace as long as it feels ok. I don't care if I have to log this as a not-on-target session. Mile 21 is 7:42. I'd be taking another gel here in Cork. Enjoy the last mile knowing that I'm not going to fail now. Mile 22 is 7:51.

Thrilled with how this run went. Confidence has been bolstered a lot. I ask myself if I could have continued to full marathon distance at PMP pace today and I reckon the answer is yes, especially with another gel to kick-in. The Garmin shows around 2700 calories burned, but the two consumed gels were worth around 900 calories so that's a net calorie loss of 1800, keeping me under the 2000 calorie threshold.

New Nimbus will stay first choice now and the old pair retire.

Let the taper madness commence.

M01 8:51
M02 8:39
M03 8:43
M04 8:56
M05 8:49
M06 8:47
M07 8:47
M08 8:54
M09 8:53
M10 8:53
M11 8:43
M12 8:42
M13 8:43
M14 8:51
M15 7:48
M16 7:52
M17 7:47
M18 7:46
M19 7:44
M20 7:43
M21 7:42
M22 7:51

Miles 01 to 14 @ 8:48
Miles 15 to 22 @ 7:47

Total 22.05M @ 8:28

Week 17 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5.12	9:09
Steady 10M @ 8:30 to 8:00	10.13	8:11
Steady 6M @ 8:30 to 8:00	6.00	8:18
LSR 22M 14 @ 9:00 to 8:45 + 8M @ 8:00 to 7:50	22.05	14M @ 8:48 + 8M @ 7:47

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
63 / 62 / 05 / 00 / 11	45.72 / 81.41 / 558.72

[outforarun]

Originally Posted by ManFromAtlantis

it will be really intersting to see how you get on.

I still don't have an great certainty about how things will go, I think it'll be close. Today's run has definitely made me feel more optimistic.

[irfrm]

Great running all week, I think you will be well up for 3:30 on the big day, remember you will have the pacers and other 3:30ers(me) and the crowds to get you over the line.
Enjoy the taper

[outforarun]

Finding it hard this week to find time to update here.

Started my week's running yesterday, so setting myself up for another 4 day running block. My legs had felt fine in the days after Sunday's 22 miler, I was curious to see how they'd feel on my first run back. They felt surprisingly good. No aches or twinges or tweaks. First mile of the week is always the slowest of the week, today it's a 9:22. Then I need to focus for the rest of the run to stay within target range and not run too fast. Don't want any break down in discipline during these taper weeks.

M01 9:22
M02 9:01
M03 9:09
M04 8:52
M05 9:06

Total 5.14M @ 9:06

Week 18 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5:14	9:06
Steady 6M @ 8:30 to 8:00
Tempo 6M @ 7:30 to 7:00
LSR 12M @ 9:00 to 8:45

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
64 / 63 / 05 / 00 / 10	5.14 / 86.55 / 563.86

[outforarun]

Session 70 this morning. Less than 10 sessions remaining.

Have to battle a bit to get up. I can see the finishing line for this training plan so maybe subconsciously I'm starting to think the work has been done. Need to stay disciplined. Out at 6am for 6 steady miles under a steady drizzle. Early runs don't feel so early when it's bright out. Once again legs were ok. Took maybe a mile to loosen up. Steady pace always feels a little harder at this hour. Complete another session on target.

Finding it harder and harder to concentrate at work, thoughts keep returning to June 4. Thinking paces. I know I'll aim for 7:5X pace, might run mile splits against 7:55 pace. I don't want to follow the 3:30 pacers and ignore the Garmin. I did that last year and I missed that element of monitoring and regulating my pace myself. Can't wait for race day to arrive. Must try pick up some gels at the weekend, I only have 2 of the ones I plan to run with.

M01 8:19
M02 8:09
M03 8:17
M04 8:11
M05 8:15
M06 8:25 (600 miles for the year)

Total 6.03M @ 8:16

Week 18 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5:14	9:06
Steady 6M @ 8:30 to 8:00	6.03	8:16
Tempo 6M @ 7:30 to 7:00
LSR 12M @ 9:00 to 8:45

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
65 / 64 / 05 / 00 / 9	11.17 / 92.58 / 569.89

[outforarun]

Another overcast session yesterday morning. The weather doesn't invite you out to run. Trot over to the starting point of my 6 miler. Curious to see how sub 7:30 pace feels today, it's been 2 weeks since the last run at this pace.

Take off up Chesterfield logging the first mile at 7:15. Feels fine. Then for the second tempo session in a row I find myself having to slow down out of 6:5X pace. The encouraging thing is that it doesn't feel that fast. Miles 2 and 3 are 7:05 and 7:00. The latter would have been a 6:5X if I hadn't put on the brakes. Take it a bit handier for the second half of the run, no point in breaking any records during taper. Found I was a bit tired alright on the last mile and it would have been tough to continue to 10 miles this morning.

Only one more fast session, a 5 miler next Saturday and I think I'll aim to keep it at 7:2X pace, no matter how comfortable it might feel to go faster.

Warm-up 1.28M @ 9:02

M01 7:15
M02 7:05
M03 7:00
M04 7:09
M05 7:22
M06 7:26

Total 6.00M @ 7:13

http://connect.garmin.com/activity/179969187

Warm-down 1.18M @ 8:37

Week 18 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5:14	9:06
Steady 6M @ 8:30 to 8:00	6.03	8:16
Tempo 6M @ 7:30 to 7:00	6.00	7:13
LSR 12M @ 9:00 to 8:45

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
66 / 65 / 05 / 00 / 8	19.63 / 101.04 / 578.35

[outforarun]

Uncomfortably humid this morning. Nice running weather is a rarity at the moment. Out later than usual at 10:00. 12 miles on the menu today, to the Park, one full lap, one shorter lap up the middle and back via playing fields and home.

Run of two halves this one. The first 6 miles my LSR pace felt really really slow and effortless had to concentrate nearly all the time on not running too fast. I've been cranking up the stretches I've been doing to help loosen out both heels and this seems to be paying off: both heels felt fine from mile 1 today.

The second 6 miles the humidity started to make the run unpleasant. The legs were still fine but the air just felt close and uncomfortable. Started to wish this run was over. Humidity is probably the thing I least like to run in, ahead of wind heat and cold. A light fresh breeze and warm sunny spells to keep the spirits up in Cork please.

Constantly thinking about revising the sessions planned for these taper weeks. I think this week coming I'll do 6 steady midweek and 10 LSR at the weekend, rather than the 8 and 8 I'd originally planned. Don't like the idea of not running double digits at least once more before Cork.

M01 8:53
M02 8:34
M03 8:42
M04 8:45
M05 8:43
M06 8:46
M07 8:43
M08 8:53
M09 8:42
M10 8:46
M11 8:56
M12 8:47

Total 12.11M @ 8:47

Week 18 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5:14	9:06
Steady 6M @ 8:30 to 8:00	6.03	8:16
Tempo 6M @ 7:30 to 7:00	6.00	7:13
LSR 12M @ 9:00 to 8:45	12.11	8:47

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
67 / 66 / 05 / 00 / 7	31.75 / 113.15 / 590.46

[slowsteady]

Originally Posted by outforarun

Constantly thinking about revising the sessions planned for these taper weeks. I think this week coming I'll do 6 steady midweek and 10 LSR at the weekend, rather than the 8 and 8 I'd originally planned. Don't like the idea of not running double digits at least once more before Cork.

Not too much revising. Your plan has worked well to date, remember the maximum benefit to be got out of taper weeks is rest.

Was out myself yesterday and I agree with you, give me any weather rather than that humid stuff, it seems to suck all your energy.