Boards.ie

**shotgunmcos** · 30-01-2012, 11:13

Excellent stuff Griffin100 and that sure does sound like sub 3:30 shape to me

griffin100 · 30-01-2012, 18:05

Ha I was feeling good about my new HM PB until I looked at Bambata's log - 1.29 HM with a few minutes walking

.... different class.

8 Nice hilly miles this evening in the cold and wet but was enjoyable. Was pushing the pace a bit on the hills as I need to start getting a feel for holding close to MP when running upwards. Avg. pace 8.35 / HR 166.

griffin100 · 01-02-2012, 16:37

Tuesday
Finally back into the pool for my second swim of the year. Spent most of the first few hundred meters swallowing water

When you're a mediocre swimmer like me it doesn't take long for swim technique to be lost. 1,500 session:
200 x 5 off 5 mins (coming in on 4.15-25)
100 x 5 off 2.30 (coming in on 2.10ish)
Total pants of course but it's a start. It's not too dissimilar to where I was this time last year and I was happy with where i got to last Summer so I'll keep plugging away.

Wednesday
8 mile run at lunchtime today (or 13kms for you youngsters)
5 km @5 min / km pace
5 x 800m @ 5km race pace (4.00-4.10 min / km pace) followed by 2 min jog
2km cool down @5.30 min/km pace

Enjoyed that session, it was the first of the 5km pace sessions in the plan.

Had a weight in this morning as it was the first of the month - down by almost 2kgs in the last month so good news. Now hitting 87kgs which was my IM race weight last summer, would be nice to get down close to 81kgs, which for me would be like reliving my 20's again

Six nations rugby this weekend to be watched........you know you've got issues when the thoughts of the six nations automatically reminds you of the turbo trainer......its where I've watched the last 3 years matches

griffin100 · 08-02-2012, 15:03

Thursday
5 mile recovery run. Got in a few hills and ran faster than I probably should have. Avg pace 8.23 min / mile.

Friday
Back into the pool for my second swim of the week

Did 1,000m straight in 23 minutes dead......absolute sh1te. Finished off with 500m mixed drills and 100m repeats. Really poor. I've identified a couple (only a couple?) of flaws in my stroke I'll work on next time......

Saturday
6 miles easy run. Was supposed to be 8 miles but my legs felt crap and my HR was all over the place. Did not feel great so knocked it on the head early.

Sunday
Nothing......missed my LSR. Family stuff came first and tbh I still felt crap so I didn't bother trying to squeeze it in after family stuff. The only good thing was that it was a recovery week so it was a medium LSR - 14 miles - so missing it is not going to be a big issue me thinks. That's the second LSR I've missed in the programme but both were recovery week LSR's so not tooo bad.

Monday
This is the biggest week in the P&D programme - 55 miles - going to be an interesting week.

No rest day needed due to the missed LSR so 7 hilly miles. Concentrated on trying to keep as close to PMP as possible on the hilly bits as this could be an issue on the hillier parts of Conn. Held a nice pace over the middle hilly 5 miles. Overall averaged 8.14 min/mile pace (PMP is 8 min/mile).

Tuesday
Back into the pool last night and concentrating on the flaws that I think are in my stroke, namely:

Despite getting better at this I still have a tendancy to cross in front so concentrated on keeping the arms wider than usual
For some unknown reason I pause at the start of my left arm recovery for no reason......dont do it with my right hand (could be that I'm not a balanced swimmer due to my tendanct to always breath to the right)
During the pull phase I tend to turn my hand inwards slightly so that I'm not catching as much water as I should.

With this in mind did:
400m fc wu
200m mixed drills - one arm and fist drills
100m x 4 off 2.15 coming in on 1.55 - a big improvement on a few days ago so very happy
200m mixed drills
1,000m straight in on 21 minutes with a very low perceived effort - 2 minutes quicker than last week and getting towards my target 1,000m time in the pool which is as close to 20 mins as possible
40m cd
2,040m overall

Really really happy with that session. Getting back to my mediocre self

Wednesday
Plan called for 11 miles with 7miles @ HM pace. Nervous about this one as on my last HM pace run I almost died......2 miles wu / 7 miles @ HM pace / 2 miles cd. My HM race pace is according to McMillan 7.36......miles clocked were
7.39 / AHR 162
7.36 / AHR 168
7.29 / AHR 172
7.23 / AHR 165
7.28 / AHR 168
7.33 / AHR 169
7.26 / AHR 168
Avg Pace 7.31
AHR 167

I cheated a bit and took a flat route but I'm very happy with that, especially the AHR which is well down on my previous HM pace runs, it's actually closer to my target MP HR so I think the fitness is improving. I plan on racing a HM closer to Conn and will be aiming to break 1.40.

Still have a 12 mile and a 20 mile run to do this week.........

Lex Luther · 09-02-2012, 10:06

Great run on Wednesday - a real confidence booster I'm sure ...all looking good so far.
My money is on you getting an "official " PB between now and Conn if you do race a half.
Good luck with rest of week.
LL

griffin100 · 09-02-2012, 13:24

Quote:

Great run on Wednesday - a real confidence booster I'm sure ...all looking good so far.
My money is on you getting an "official " PB between now and Conn if you do race a half.
Good luck with rest of week.
LL

I've entered this - http://www.bohermeenathleticclub.com/Half.html

4 weeks out from Conn so I should be in peak condition........sub 1.40 in mind (i.e. 1.39.99).

Git101 · 09-02-2012, 14:57

Quote:

Originally Posted by griffin100

I've entered this - http://www.bohermeenathleticclub.com/Half.html

4 weeks out from Conn so I should be in peak condition........sub 1.40 in mind (i.e. 1.39.99).

With the training times you've been running recently 1.40 is too soft a target.
At the very least you should be hitting sub 1.35 or even closer to 1.30.
Don't sell yourself short.

griffin100 · 09-02-2012, 21:07

Quote:

Originally Posted by Git101

With the training times you've been running recently 1.40 is too soft a target.
At the very least you should be hitting sub 1.35 or even closer to 1.30.
Don't sell yourself short.

Jaysus Chris, 1.35 might be doable on a good day running downhill with the wind behind me but there's no way a 1.30 is on the cards yet.

Thursday
Swim: 100 x 10 off 2.15 in on 2-2.03 / 200 mixed drills / 200 x 3 off 4.30 in on 4.10-15 / 200 mixed drills / 200 cd
Technique was a bit all over the place tonight.

griffin100 · 10-02-2012, 14:45

Friday
12 mile run at lunch time today........if you call taking such a long break 'lunch'. Decided I was going to do as many hills as possible as is my usual with these weekday steady paced runs. Straight away HR was all over the place and I couldn't keep it down. Decided to ignore the HR and concentrate on taking it easy on the flats and downhills and pushing hard on the hills.

12 miles done at avg, pace of 8.24 min / mile - AHR 166 / 708ft of climbing.
http://connect.garmin.com/activity/148478267

Happy with that amount of climbing. To put that in perspective as far as I can make out the first half of Conn has 400ft of climbing and the second half around 700ft. I did almost all of my climbing today over the first 9 miles so that's the equivalent of the all the climbing over the second half of Conn in a 9 mile stretch. Still scared witless by the thoughts of the second half of Conn though

catweazle · 10-02-2012, 15:02

You wont even notice the hills in the first half, there is only one I can remember of note and as I was fresh it was no problem. The scenery in my opinion is much nicer the first half so its all good. Theres a lovely downhill into Leenane as well so be careful on that one I pushed too hard there trying to gain time and got caught on the 1st nasty hill coming out of Leenane.

Rolling for the next few miles and then the one that did the real damage to me was the one at around the 18 mile mark which isn't even that big. I got down on myself at that stage and mentally its tough as you can see the big one coming up in the distance and you are just thinking how am I going to get up that one.

You are in great shape though, I will be interested in seeing what you do in Bohermeen, sub 1.40 will be no problem

griffin100 · 10-02-2012, 15:32

Quote:

Originally Posted by catweazle

You wont even notice the hills in the first half, there is only one I can remember of note and as I was fresh it was no problem. The scenery in my opinion is much nicer the first half so its all good. Theres a lovely downhill into Leenane as well so be careful on that one I pushed too hard there trying to gain time and got caught on the 1st nasty hill coming out of Leenane.

Rolling for the next few miles and then the one that did the real damage to me was the one at around the 18 mile mark which isn't even that big. I got down on myself at that stage and mentally its tough as you can see the big one coming up in the distance and you are just thinking how am I going to get up that one.

You are in great shape though, I will be interested in seeing what you do in Bohermeen, sub 1.40 will be no problem

I did the Conn half a couple of years ago in 1.59.xx but I was about 1.5 stone heavier then and had never run more than 10 miles before. If I can the halfway in 1.43-44ish and then repeat my 2hr half from a few years ago I'd be well happy with that

griffin100 · 12-02-2012, 20:49

Saturday
A nice slow 5 mile recovery shuffle. 9.30 min/mile pace at a AHR in the low 140's.

Sunday
20 mile run to give me a 55 mile week, the peak mileage in this P&D plan and my biggest run week ever. Decided to break the run into 3 parts, a steady 13 miles at around 8.40 min/mile pace; 6 miles at PMP; 1 mile cool down.

13 miles in 1.52hr / avg pace 8.37 / AHR 154
6 miles in 47.28 / avg pace 7.54 / AHR 179
1 mile cool down in 8.43

The first 13 miles were very easy and I held the pace with a reasonable HR easily. Into the next 6 miles at PMP and again I found them very comfortable despite the very elevated HR. Did the final mile as a cool down to complete the 20 miles.

20 miles in 2.48.14 / avg pace 8.24.

Very quick recovery and no sign of the little niggles that have been annoying me this week.....except for the occasional numbness in my left leg which causes my leg to buckle, don't know what the cause is but it's manageable.

That's the end of this phase of the training. The plan has 4 weeks of 'race prep' followed by a 3 week taper left, with one 20 mile run and a long run with 14 miles at PMP left. I think I'll probably modify this somewhat and try and get a 4th 20 mile in with 16-17 miles at PMP.

Lex Luther · 13-02-2012, 08:53

another very strong run, right to plan - well done Griff.
LL

griffin100 · 14-02-2012, 14:50

Yesterday was a rest day and have to say I was surprised at how good the legs felt. Normally the day after a 20 miler I'm broke.

Back to kms for today's run, I have to say I agree with Jim Royle on the whole kms thing, bloody europeans pissing about

Today: 13kms - 8kms at 5 min km pace / 600m x 5 with 400m recovery @ 5km pace.

The 600m repeats hurt. I was aiming to hold 4.15ish km / min pace. I did the first two up a steep hill to see what is felt like and I thought my lungs would burst; these were a bit slow at 4.20-25. Back on the flat I held 4.10ish pace for the last 3 reps. I must do a 5km race soon and see if I can better my current unofficial pb of 21.31.

griffin100 · 20-02-2012, 20:40

Been a few days........

I was due to do 12 miles on Wednesday but had a sore throat. Decided not to risk it just in case it got worse. Thursday I felt better but didn't get a chance to get out during the day and Thursday evening was a dinner thing with one of my bigger work contractors. Now I had a dilemma, did I cancel the dinner so I could run or did I go and take advantage of an all expenses paid night out in a two star michellin restaurant. Needless to say Friday was a write off with a severe hangover

Saturday was down in the P&D plan as a race of up to 15kms so i decided to substitute this with a 10km TT to see if I could get close to the 44.45 ish that McMillan says I should be capable of if I'm in 3.30 marathon shape. I wasn't in the mood when the time came to head out. It was cold, wet and bloody windy. However I had a new inspiration to get me to HTFU.......my 6 year old son.......let me explain.

Saturday morning was swimming lessons for the two older kids but as the older one was at a birthday party the little chap had the teacher to himself. At the start of the lesson she says to him 'let's see how far you can swim today?' and off he set to do a length. The most I've ever seen him swim in one go is two lengths........today a determined 6 year old swam 10 lengths of a 25m pool without any break and had to be stopped from trying to more. 250m in just under 10 minutes. I was gobsmacked as was his teacher. I asked him afterwards about it and he told me 'I was tired after two lengths Dad, but I wanted to keep going.' How could I not get off my lardy ass for a 10km run after that?

Did a 3 warm up and then started my 10km. I had in my mind to target as close to 44 mins as possible. Probably started off a bit fast but first 3km's felt ok but then the next km was into a strong wind and I suffered. Kms no. 7 and 10 were also into the strong wind. I tried to sprint the last km but the wind held me back. When the Garmin beeped for 10km I hit stop and had a look.....43.10..... a new unofficial PB by over 90 secs..... was absolutely delighted. Km splits were 4.09 / 4.15 / 4.16 / 4.25 / 4.18 / 4.21 / 4.23 / 4.21 / 4.20 / 4.17. Avg HR 181. Did 3km to cool down.

Sunday came back to earth with a bang when due to family stuff I missed my LSR. I got 10 of the 17 miles required done. A bad week overall distance wise but the 10km PB was a high point. No swimming either.

Today managed to get a 12 mile run in. Didn't take a rest day as my LSR yesterday was short but I still found it very difficult. I have sore muscles in places that aren't usually sore after a run, a holdover from Saturdays run I think. Managed to hold 8.25 pace for the 12 miles.

An important week this week, want to try and get at least a 16 mile PMP run in.

08-02-2012, 15:03	#34
griffin100 Registered User Join Date: Jul 2008 Posts: 1,825 Adverts \| Friends	Thursday 5 mile recovery run. Got in a few hills and ran faster than I probably should have. Avg pace 8.23 min / mile. Friday Back into the pool for my second swim of the week Did 1,000m straight in 23 minutes dead......absolute sh1te. Finished off with 500m mixed drills and 100m repeats. Really poor. I've identified a couple (only a couple?) of flaws in my stroke I'll work on next time...... Saturday 6 miles easy run. Was supposed to be 8 miles but my legs felt crap and my HR was all over the place. Did not feel great so knocked it on the head early. Sunday Nothing......missed my LSR. Family stuff came first and tbh I still felt crap so I didn't bother trying to squeeze it in after family stuff. The only good thing was that it was a recovery week so it was a medium LSR - 14 miles - so missing it is not going to be a big issue me thinks. That's the second LSR I've missed in the programme but both were recovery week LSR's so not tooo bad. Monday This is the biggest week in the P&D programme - 55 miles - going to be an interesting week. No rest day needed due to the missed LSR so 7 hilly miles. Concentrated on trying to keep as close to PMP as possible on the hilly bits as this could be an issue on the hillier parts of Conn. Held a nice pace over the middle hilly 5 miles. Overall averaged 8.14 min/mile pace (PMP is 8 min/mile). Tuesday Back into the pool last night and concentrating on the flaws that I think are in my stroke, namely: Despite getting better at this I still have a tendancy to cross in front so concentrated on keeping the arms wider than usual For some unknown reason I pause at the start of my left arm recovery for no reason......dont do it with my right hand (could be that I'm not a balanced swimmer due to my tendanct to always breath to the right) During the pull phase I tend to turn my hand inwards slightly so that I'm not catching as much water as I should. With this in mind did: 400m fc wu 200m mixed drills - one arm and fist drills 100m x 4 off 2.15 coming in on 1.55 - a big improvement on a few days ago so very happy 200m mixed drills 1,000m straight in on 21 minutes with a very low perceived effort - 2 minutes quicker than last week and getting towards my target 1,000m time in the pool which is as close to 20 mins as possible 40m cd 2,040m overall Really really happy with that session. Getting back to my mediocre self Wednesday Plan called for 11 miles with 7miles @ HM pace. Nervous about this one as on my last HM pace run I almost died......2 miles wu / 7 miles @ HM pace / 2 miles cd. My HM race pace is according to McMillan 7.36......miles clocked were 7.39 / AHR 162 7.36 / AHR 168 7.29 / AHR 172 7.23 / AHR 165 7.28 / AHR 168 7.33 / AHR 169 7.26 / AHR 168 Avg Pace 7.31 AHR 167 I cheated a bit and took a flat route but I'm very happy with that, especially the AHR which is well down on my previous HM pace runs, it's actually closer to my target MP HR so I think the fitness is improving. I plan on racing a HM closer to Conn and will be aiming to break 1.40. Still have a 12 mile and a 20 mile run to do this week.........

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search

30-01-2012, 11:13	#31
shotgunmcos Moderator Join Date: Jan 2010 Location: Limerick Posts: 3,980 Adverts \| Friends Mod: Triathlon / Duathlon / Adventure Racing	Excellent stuff Griffin100 and that sure does sound like sub 3:30 shape to me

30-01-2012, 18:05	#32
griffin100 Registered User Join Date: Jul 2008 Posts: 1,825 Adverts \| Friends	Ha I was feeling good about my new HM PB until I looked at Bambata's log - 1.29 HM with a few minutes walking .... different class. 8 Nice hilly miles this evening in the cold and wet but was enjoyable. Was pushing the pace a bit on the hills as I need to start getting a feel for holding close to MP when running upwards. Avg. pace 8.35 / HR 166.

01-02-2012, 16:37	#33
griffin100 Registered User Join Date: Jul 2008 Posts: 1,825 Adverts \| Friends	Tuesday Finally back into the pool for my second swim of the year. Spent most of the first few hundred meters swallowing water When you're a mediocre swimmer like me it doesn't take long for swim technique to be lost. 1,500 session: 200 x 5 off 5 mins (coming in on 4.15-25) 100 x 5 off 2.30 (coming in on 2.10ish) Total pants of course but it's a start. It's not too dissimilar to where I was this time last year and I was happy with where i got to last Summer so I'll keep plugging away. Wednesday 8 mile run at lunchtime today (or 13kms for you youngsters) 5 km @5 min / km pace 5 x 800m @ 5km race pace (4.00-4.10 min / km pace) followed by 2 min jog 2km cool down @5.30 min/km pace Enjoyed that session, it was the first of the 5km pace sessions in the plan. Had a weight in this morning as it was the first of the month - down by almost 2kgs in the last month so good news. Now hitting 87kgs which was my IM race weight last summer, would be nice to get down close to 81kgs, which for me would be like reliving my 20's again Six nations rugby this weekend to be watched........you know you've got issues when the thoughts of the six nations automatically reminds you of the turbo trainer......its where I've watched the last 3 years matches

09-02-2012, 10:06	#35
Lex Luther Registered User Join Date: May 2009 Posts: 210 Adverts \| Friends	Great run on Wednesday - a real confidence booster I'm sure ...all looking good so far. My money is on you getting an "official " PB between now and Conn if you do race a half. Good luck with rest of week. LL

10-02-2012, 14:45	#39
griffin100 Registered User Join Date: Jul 2008 Posts: 1,825 Adverts \| Friends	Friday 12 mile run at lunch time today........if you call taking such a long break 'lunch'. Decided I was going to do as many hills as possible as is my usual with these weekday steady paced runs. Straight away HR was all over the place and I couldn't keep it down. Decided to ignore the HR and concentrate on taking it easy on the flats and downhills and pushing hard on the hills. 12 miles done at avg, pace of 8.24 min / mile - AHR 166 / 708ft of climbing. http://connect.garmin.com/activity/148478267 Happy with that amount of climbing. To put that in perspective as far as I can make out the first half of Conn has 400ft of climbing and the second half around 700ft. I did almost all of my climbing today over the first 9 miles so that's the equivalent of the all the climbing over the second half of Conn in a 9 mile stretch. Still scared witless by the thoughts of the second half of Conn though

10-02-2012, 15:02	#40
catweazle Registered User Join Date: May 2008 Posts: 2,849 Adverts \| Friends	You wont even notice the hills in the first half, there is only one I can remember of note and as I was fresh it was no problem. The scenery in my opinion is much nicer the first half so its all good. Theres a lovely downhill into Leenane as well so be careful on that one I pushed too hard there trying to gain time and got caught on the 1st nasty hill coming out of Leenane. Rolling for the next few miles and then the one that did the real damage to me was the one at around the 18 mile mark which isn't even that big. I got down on myself at that stage and mentally its tough as you can see the big one coming up in the distance and you are just thinking how am I going to get up that one. You are in great shape though, I will be interested in seeing what you do in Bohermeen, sub 1.40 will be no problem

12-02-2012, 20:49	#42
griffin100 Registered User Join Date: Jul 2008 Posts: 1,825 Adverts \| Friends	Saturday A nice slow 5 mile recovery shuffle. 9.30 min/mile pace at a AHR in the low 140's. Sunday 20 mile run to give me a 55 mile week, the peak mileage in this P&D plan and my biggest run week ever. Decided to break the run into 3 parts, a steady 13 miles at around 8.40 min/mile pace; 6 miles at PMP; 1 mile cool down. 13 miles in 1.52hr / avg pace 8.37 / AHR 154 6 miles in 47.28 / avg pace 7.54 / AHR 179 1 mile cool down in 8.43 The first 13 miles were very easy and I held the pace with a reasonable HR easily. Into the next 6 miles at PMP and again I found them very comfortable despite the very elevated HR. Did the final mile as a cool down to complete the 20 miles. 20 miles in 2.48.14 / avg pace 8.24. Very quick recovery and no sign of the little niggles that have been annoying me this week.....except for the occasional numbness in my left leg which causes my leg to buckle, don't know what the cause is but it's manageable. That's the end of this phase of the training. The plan has 4 weeks of 'race prep' followed by a 3 week taper left, with one 20 mile run and a long run with 14 miles at PMP left. I think I'll probably modify this somewhat and try and get a 4th 20 mile in with 16-17 miles at PMP.

13-02-2012, 08:53	#43
Lex Luther Registered User Join Date: May 2009 Posts: 210 Adverts \| Friends	another very strong run, right to plan - well done Griff. LL

14-02-2012, 14:50	#44
griffin100 Registered User Join Date: Jul 2008 Posts: 1,825 Adverts \| Friends	Yesterday was a rest day and have to say I was surprised at how good the legs felt. Normally the day after a 20 miler I'm broke. Back to kms for today's run, I have to say I agree with Jim Royle on the whole kms thing, bloody europeans pissing about Today: 13kms - 8kms at 5 min km pace / 600m x 5 with 400m recovery @ 5km pace. The 600m repeats hurt. I was aiming to hold 4.15ish km / min pace. I did the first two up a steep hill to see what is felt like and I thought my lungs would burst; these were a bit slow at 4.20-25. Back on the flat I held 4.10ish pace for the last 3 reps. I must do a 5km race soon and see if I can better my current unofficial pb of 21.31.

20-02-2012, 20:40	#45
griffin100 Registered User Join Date: Jul 2008 Posts: 1,825 Adverts \| Friends	Been a few days........ I was due to do 12 miles on Wednesday but had a sore throat. Decided not to risk it just in case it got worse. Thursday I felt better but didn't get a chance to get out during the day and Thursday evening was a dinner thing with one of my bigger work contractors. Now I had a dilemma, did I cancel the dinner so I could run or did I go and take advantage of an all expenses paid night out in a two star michellin restaurant. Needless to say Friday was a write off with a severe hangover Saturday was down in the P&D plan as a race of up to 15kms so i decided to substitute this with a 10km TT to see if I could get close to the 44.45 ish that McMillan says I should be capable of if I'm in 3.30 marathon shape. I wasn't in the mood when the time came to head out. It was cold, wet and bloody windy. However I had a new inspiration to get me to HTFU.......my 6 year old son.......let me explain. Saturday morning was swimming lessons for the two older kids but as the older one was at a birthday party the little chap had the teacher to himself. At the start of the lesson she says to him 'let's see how far you can swim today?' and off he set to do a length. The most I've ever seen him swim in one go is two lengths........today a determined 6 year old swam 10 lengths of a 25m pool without any break and had to be stopped from trying to more. 250m in just under 10 minutes. I was gobsmacked as was his teacher. I asked him afterwards about it and he told me 'I was tired after two lengths Dad, but I wanted to keep going.' How could I not get off my lardy ass for a 10km run after that? Did a 3 warm up and then started my 10km. I had in my mind to target as close to 44 mins as possible. Probably started off a bit fast but first 3km's felt ok but then the next km was into a strong wind and I suffered. Kms no. 7 and 10 were also into the strong wind. I tried to sprint the last km but the wind held me back. When the Garmin beeped for 10km I hit stop and had a look.....43.10..... a new unofficial PB by over 90 secs..... was absolutely delighted. Km splits were 4.09 / 4.15 / 4.16 / 4.25 / 4.18 / 4.21 / 4.23 / 4.21 / 4.20 / 4.17. Avg HR 181. Did 3km to cool down. Sunday came back to earth with a bang when due to family stuff I missed my LSR. I got 10 of the 17 miles required done. A bad week overall distance wise but the 10km PB was a high point. No swimming either. Today managed to get a 12 mile run in. Didn't take a rest day as my LSR yesterday was short but I still found it very difficult. I have sore muscles in places that aren't usually sore after a run, a holdover from Saturdays run I think. Managed to hold 8.25 pace for the 12 miles. An important week this week, want to try and get at least a 16 mile PMP run in.