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What difference does a second make?

Peckham

Having been monitoring logs here, I've been thinking about starting my own. Will be good motivation during the winter months when there are no big race targets, and also because I'm changing my training programme a little.

Provisional targets for 2009 (still thinking about them):
1) Sub-3 marathon (am targeting Berlin, but dependent on personal commitments)

2) Get an automatic spot in 2010 NYC marathon (i.e. a 1:23 half, my PB is 1:24 and a bit at Longford 2008). Will complete the hat-trick of qualifications for me - already have Boston and London under my belt (yet to run them though!)

3) Race as many BHAA/similar races as is sensible in first 6 months of year (and finally run a 10k race, which I've never done before).

Have yet to fully identify my training yet, but for the next few weeks my running likely to be a bit ad-hoc (i.e. run to enjoy it, rather than sticking to a plan). However, I am going to start on some gym work, which I haven't done in a couple of years (before I started running). Will be using the book "Explosive Running" to guide this, and will also start doing a lot more of the stretching work that he recommends.

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Peckham

Good session this evening. 8 miles with 3 tempo.

3 mile warm-up at 7:35ish
3 mile tempo (6:30, 6:40, 6:26)
2 mile cooldown at 7:55ish

The tempo felt tough, but comfortable...although a fourth mile would have been tough going! The middle mile of the tempo was disrupted by a delay crossing a busy road.

All in all, very happy with that.

donothoponpop

Peckham wrote: »

Good session this evening. 8 miles with 3 tempo.

3 mile warm-up at 7:35ish
3 mile tempo (6:30, 6:40, 6:26)
2 mile cooldown at 7:55ish

The tempo felt tough, but comfortable...although a fourth mile would have been tough going! The middle mile of the tempo was disrupted by a delay crossing a busy road.

All in all, very happy with that.

Yeah, you should be happy. It's like you were never away! Any niggles from the injury left at all?

Peckham

Not feeling anything injury related, but definitely taking longer to recover as I build up mileage.

Peckham

Work-enforced rest day yesterday, but went out this morning for a nice steady 11 mile run. Didn't really have a plan, but to go out and enjoy it - it's a nice route that takes me down along the coast in Rush, before heading up into country lanes around Skerries. Had decided to take the MP3 player with me, which is a rarity for me these days, and had uploaded some good running tunes.

After the first mile I noticed I was moving at a good pace (6:57 for the first mile), tried to slow down a bit but second mile was actually faster (6:53). Was feeling great, so decided to stretch the legs a bit.

Ended up completing the 11 miles at an average pace of 6:45, finishing with a 6:21 mile (albeit on a downhill). Some challenging hills, and although slowing down a little on them, every mile I did was sub-7. Elevation gain 1,456, elevation loss 1,439.

Not sure what's going on with my running, but I'm taking these good times as compensation for my tough winter!

Feeling good, but will take it easy next few days. Will be inviting trouble if I have too many days like today!

shels4ever

Peckham wrote: »

Work-enforced rest day yesterday, but went out this morning for a nice steady 11 mile run. Didn't really have a plan, but to go out and enjoy it - it's a nice route that takes me down along the coast in Rush, before heading up into country lanes around Skerries. Had decided to take the MP3 player with me, which is a rarity for me these days, and had uploaded some good running tunes.

After the first mile I noticed I was moving at a good pace (6:57 for the first mile), tried to slow down a bit but second mile was actually faster (6:53). Was feeling great, so decided to stretch the legs a bit.

Ended up completing the 11 miles at an average pace of 6:45, finishing with a 6:21 mile (albeit on a downhill). Some challenging hills, and although slowing down a little on them, every mile I did was sub-7. Elevation gain 1,456, elevation loss 1,439.

Not sure what's going on with my running, but I'm taking these good times as compensation for my tough winter!

Feeling good, but will take it easy next few days. Will be inviting trouble if I have too many days like today!

Great going , that forced rest might have been a good thing . Your flying at the moment.

TheRoadRunner

Good running Peckham nice and strong.

Racing Flat

shels4ever wrote: »

Great going , that forced rest might have been a good thing . Your flying at the moment.

QFT

After a long break, the first few weeks/months can be tough, but running tends to be very fluid after that, seems easy. Freshness is definitely good. Use the good form to post a few PBs prior to your break so you'll come back to the marathon training good and confident.

Peckham

7 miles @ 7:15 pace. Included 10 x 100m strides at the end, although it's probably more like 75m strides.

I don't like strides! Not sure why, but they're my least favourite training element.

Peckham

Didn't get out the past two days due to work and other commitments, but got out this morning for a scheduled 13 mile run. Had decided to push on for the extra 0.1 of a mile to give the psychological benefit of running the half-marathon distance.

Nice comfortable pace throughout, although was feeling the strain towards the end (kept the pace up though, and finished with a fast mile).

Wasn't trying to set a time or anything like that, but was pleased to get around in 1:33.

Plan is for a 4 mile recovery run tomorrow and then 9 miles (maybe with 4 tempo) on Sunday.

Peckham

4 mile recovery run @ 7:36 pace.

Not much to be said about it - lovely morning for running, bit too windy though.

Peckham

9.1 miles with 4 tempo

Good session:
- 2.55 mile warm-up
- 4 mile at a decent pace (6:20, 6:19, 6:18, 6:08)
- 2.55 mile cooldown

Beautiful day to be out running. Glad I did this rather than the MSB 5k, feel I got more benefit from it.

Peckham

10 sunny miles @ 6:51 pace.

Nice combination of country lanes and seaside (including 1.5 miles on the beach).

Peckham

A not particularly enjoyable 6 miles. Conditions were horrible, and a bit fatigued from yesterday's run maybe.

Plan is to run home from work tomorrow (11ish miles) - haven't done so in a few months, so looking forward to it.

Peckham

11 miles home from work this evening. Felt like a bit of a drag at times, but I think this was getting used to the new back full of work gear. Weighed it when I got home and it's 3.5kg, so I guess that's going to make a bit of a difference. Kept up a decent pace though, averaging at 7:39/mile for the run.

Peckham

5.1 miles recovery. Pleasant enough.

Going to drop out of tomorrow's BHAA race. Other plans that a trip to Maynooth doesn't really fit into.

Peckham

Pyramid session yesterday. 2.5 mile warmup followed by 1-2-3-2-1 with 30 seconds recovery. Wasn't expecting it to be as tough as it was!

Rest day today. Feeling a bit tired!

Peckham

Haven't posted on the last two weeks of running, so thought I would do an update. Mixed report - one poor week due to other commitments and one great week just finished.

Mon 23rd: 4 mile recovery
Fri 27th: 13 mile run home from work in tough conditions with heavy bag
Total for week: 17 miles

Mon 30th: 8 miles
Tue 31st: 7.8 miles with 1-2-3-2-1 pyramid session
Wed 1st: 5.1 miles
Fri 3rd: 5.1 miles
Sat 4th: 15.3 miles
Total for week: 41.3 miles

Happy with how this week went, and couldn't have hoped for much more from it. The speed session on Tuesday went well as I was more sensible with the pace than the previous attempt (kept it at 10k pace for each rep with 30secs recovery). Today's long run was great, and felt strong throughout.

Plan for next week is to up the mileage to 45, and then 50 the following week, with long runs of 16.5 miles and 18 miles respectively. Will also add a few reps to the pyramid session and do at least one tempo run.

SUNGOD

great week's running peckham
your well and truly back now

Peckham

Good start to the week with a 5 mile dawn run this morning. Took it nice and handy as legs still a bit tired from Saturday's exertions.

Peckham

8 miles with 4 tempo.

Kept up a good pace during the tempo session, doing the first 3 miles at 6:15-6:18 and finishing with a blast to do a 5:59 final mile.

Peckham

5 miles recovery this morning. Felt quite tough, but I guess that was because it was only about 12 hours since last night's session (no chance to run later today unfortunately). Think I was averaging pace at around 8:05, and even at that was running low 70%s HRM. Was glad to get home again.

Peckham

17 miles this morning at 7:23 pace. Including a beautiful (but hilly) lap of the grounds around Ardgillan Castle.

Plenty of climbing - total ascent 2,140 feet and descent the same.

Rest day tomorrow, "easy 10" on Sunday will bring my mileage for the week to 45 which was the target for this week. Aiming for 50 next week and then a recovery week.

christeb

Great running, you're flying since coming back off the injury

Sosa

Thats good pace for 17m peckham ...are you just running how you feel at the moment or have you something coming up soon ?
Am i right in saying that Berlin is your big one this year.

Peckham

Sosa wrote: »

Thats good pace for 17m peckham ...are you just running how you feel at the moment or have you something coming up soon ?
Am i right in saying that Berlin is your big one this year.

Just running how I feel, but will be taking a break from mid-May to mid-June that will involve no running, so want to get myself into very good shape before then, so that I am comfortable with 45-50 mile weeks and a good speed and can get back into the flow of it relatively soon after I get back.

Berlin is the main target, but will also be targetting a half marathon or two during the summer.

ManFromAtlantis

good running there. u must be nearly niggle free?

Sosa

Peckham wrote: »

Just running how I feel, but will be taking a break from mid-May to mid-June that will involve no running, so want to get myself into very good shape before then, so that I am comfortable with 45-50 mile weeks and a good speed and can get back into the flow of it relatively soon after I get back.

Berlin is the main target, but will also be targetting a half marathon or two during the summer.

Ah yeah,i remember now,you are getting married...correst ?

Peckham

That "easy 10" never happened. Felt quite tight over the weekend, and even when I went out on Monday I couldn't manage more than 3 miles before I made the sensible decision to quit. I have been letting my core work go a little over the past few weeks, and Mrs Peckham reckons I'm heading down a dangerous path in this regard.

Still aiming for 50 miles this week. Past few days have been as follows:
Monday - 3 miles
Tuesday - 11 miles steady
Wednesday - 8 miles steady

Will do some speedwork tomorrow (extended pyramid session), short recovery session on Friday, then 18 miler on Saturday.

Peckham

6 miles today with a good pyramid session in the middle of it.

2 mile warm-up; 1-2-2-3-2-2-1 with 1min recovery; 1 mile cooldown

The reps went as follows:

1 min @ 5:34/mile pace
2 min @ 6:05/mile pace
2 min @ 5:53/mile pace
3 min @ 5:53/mile pace
2 min @ 5:48/mile pace
2 min @ 5:45/mile pace
1 min @ 5:42/mile pace
(the recovery pace was at about 9:30/mile)

Felt very good about the session. The recovery duration felt about right, so will maintain that. Will repeat this in two weeks time (alternating tempo and pyramid each week), and see how it goes.

Peckham

4 miles recovery this morning. Legs felt a little lethargic given that yesterday's sesssion had only happened 12 hours previously. Kept pace slow and MHR in the low-70%s though, which was good.