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Running Through The Wall
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Week ending 4th March, 2012
Mon: 10.1 miles in 1:12:31. Average pace 7:11/mi; avg HR 146 bpm; max 171 bpm.
Run included 5 miles at HM pace (6:28/mi) or better. Very high winds for this one - in my face on the way out, but kept just at PHMP, then had it behind me on the way back
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Breakdown:
2.25 miles warmup 17:51; 7:56/mi; 117 bpm;
2.5 miles HM pace 16:13; 6:28/mi; 168 bpm;
2.5 miles HM pace 16:00; 6:23/mi; 164 bpm;
2.85 miles warmdown 22.28; 7:54/mi; 147 bpm.
Tue: Easy run. 9.4 miles in 1:11:56; 7:39/mi.
Thu: Speed session
8.01 miles (12.88km), total 58:43
4 x 1.2km at 5k pace (around 3:36/km) or better repeats session, with 120 seconds recovery each time.
3.56km warm up - 15:44 (4:25/km, 120 bpm).- 4:20, 164 bpm avg;
- 4:20, 170 bpm;
- 4:18, 169 bpm;
- 4:15, 169 bpm;
Max HR recorded was 181 bpm (highest I've seen yet); avg 145 bpm
Sat: 16.45 miles in 2:13. Avg 8:05/mile. Strong winds once again for this, but overall fine and nothing particularly special to report on this one.
Sun: 8.55 miles in 1:04:34; avg pace of 7:33/mile. Very cold (-11 with windchill).
Another good week put in. Found Thursday's session quite tough (which was reflected in the elevated HR and difficulty of the run), however I think that was the result of a long day, a day where I started a new job, which brings its own stresses!
Total miles this week: 52.51
Total miles for January: 202.68
Total miles for February (last run was Tues): 185.13
Total miles this year: 420.820 -
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Week ending 18th March, 2012
Tue: Speed work sharpening session. 8.09 miles in 58:45; 7:16/mi, avg bpm 143, max 172
Workout incorporated 4 x 1km @between 10k-10mile pace, 2 mins recovery in between each rep.
2.18 miles warmup in 16:59
1 km in 3:48; avg 163bpm
1 km in 3:47; avg 163bpm
1 km in 3:46; avg 164bpm
1 km in 3:44; avg 163bpm
2.66 miles warmdown in 20:40
Thu: 8.04 miles in 1:01:51, avg 7:42/mi
Fri: 5.0 miles in 40:37, avg 8:07/mi
Sat: 3.11 miles gentle pace 7:58/mi for 24:45 total, just loosening up ahead of the 5k tomorrow
Sun: Achilles St. Patrick's 5k Run
Why they chose to put a race on the day after Paddy's Day is beyond me.
After a dry Paddy's Day, I laced up and toed the line on Sunday for this 5km race. I've put in a lot of good training for this, with thanks to Larry B for the guidance along the way.
I was a little nervous going into it as it would be the first time I would be putting 100% in since the Chicago 'incident'. That was nearly 5 months ago, but still at the back of my mind. Anyhow, on I went.
2.17mile warmup with some strides at the end.
Race began at 10:15am. Target: Sub 18 mins.
About 1300 participants, 5km (2.5km out and back) in downtown Toronto. Flat except for a pretty substantial humpback type bridge at c.6-900m and then on the way back at 4100-4400m.
Weather was good, I felt reasonably good, and off I went. Felt relaxed and comfortable for the first couple of kms, was off pace by 5-10 seconds hitting the 2km marker, but was determined to hit halfway at 9mins or less. I hit it at 9:01 - thats fine. Just need to run sub9 for the second half to hit the target. Sure that should be easy! 168bpm avg for the first half.
Started to pick it up from about 3-4km, then again after the humpback bridge with about 3/4 km to go. At that point, I knew I would hit my target, it was just a question of by how much. So I put the pedal down and came home in 17:43. Return leg was 8:42, 179bpm average.
17:43, max hr 185bpm, avg hr 173bpm, 18th place.
Garmin said 5.3km, a few others measured it long too, but I'm delighted with that - the hard work paid off. Possibly could have gone to 17:30 or under, but one step at a time, and that may have resulted in me blowing up early.
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A low mileage week, anchored by a really enjoyable and rewarding 5km race on Sunday!
Total miles this week: 29.710 -
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Week ending 1st April 2012
Mon: 11.15 miles. Average pace 6:55/mi, avg HR 150, max 167.
7 mile HM pace workout.
2 mile warmup 16:25; 8:12/mi; 130 avg HR
3.5 miles HM pace into the (significant)wind 22:34; 6:27/mi; 158 avg HR
3.5 miles back 22:02; 6:18/mi; 161 avg HR
2.15 miles warmdown 16:03; 7:29/mi; 145 avg HR
The damn wind is realy wreaking havoc on my training! Thought I had seen the last of it. It really makes me feel like packing it it in on the way out on my out-and-back route, but I enjoy the tailwind on the return leg!
Tue: 10.1 miles easy 1:15:40; 7:30/mi.
Thu: Speed session
10.02 miles, total 1:10:49; avg speed 7:04/mi.
4 x 2km at 10k pace (around 3:42/km or 7:24 per 2km split or 5:57/mi) or better repeats session, with 135 seconds recovery each time.
2.18 miles warm up - 17:08 (7:52/mi, 120 bpm).- 7:23, 162 bpm avg;
- 7:23, 167 bpm;
- 8:02 (2.25km - longer session), 167 bpm;
- 7:20, 165 bpm.
Max HR recorded was 174 bpm; avg 147 bpm
Another tough Thursday session. Weather has got colder again.
Sat: Moved my 8 mile HM session forward to today as would be travelling to Florida next week. I knew this would be tough as I had just done a tough session on the Thursday (Above).
13.4 miles in 1:33:54; avg 7:00/mile; avg HR 154; max HR 175.
So the plan was to do the full HM distance with the middle 8 at HM pace. Was feeling a bit light on the way out, not sure if I had got the nutrition right or if a tough week was getting the better of me, but made a call that I would split the 8 miles into 2 x 4 mile with some recovery in between. So:
2.5 mile warmup 2:11; 8:04/mi; 126 avg HR.
4 miles 25:38; 6:25/mi; 165 avg HR.
---2:15 recovery---
4.5 miles 28:50; 6:25/mi; 168 avg HR.
Warmdown 1: 1.93 miles 14:29 153 HR.
Warmdown 2: 0.3 miles 2:33 149 HR.
Pretty wrecked after this one, but satisfied I could head off to Florida having got the hard work outta the way!
Total miles this week: 44.67
Total miles for March: 203.7
Total miles for 2012: 591.51
Good mileage which I feel will stand to me in the races ahead, but once again for me the most important thing with the miles is the quality of the sessions.0 -
Week ending 8th April
Much of this week (Mon-Thursday) was spent in hot and humid Florida on a work trip, so running was kept to a minimum.
Mon: 5 miles around an alligator infested lake... kept me on my toes... with 6 x 20 sec strides with 20 sec recoveries. 37:08
Wed: 5.5 miles around the lake again. More gators. 6 x 20 sec strides again. 42:00.
Fri: Planned on doing my 6 x 1 mile 10k speed session (5:57/mi) today.
I judged the weather badly, and had tights, under armour gear, mittens and hat on. Bad mistake. Was too hot from the off and wasnt feeling good at all.
2.25 mile warmup; 16:49; 7:29/mi; 129 HR avg
1 x mile; 5:56; 170bpm. Already struggling.
--2:30 recovery--
1 x mile; 6:09; 169bpm. Completely out of it. Felt like puking and was a bit light headed.
Abandon session. Any more of this and I could be in danger of keeling over.
Decided to turn this into a mid-length slow run instead....
Total 11.37 miles; avg 7:49/mi; Max HR 180 :eek: avg HR 144.
Sat: Lets try that again (6 x 1 mile at 5:57/mi or better with 2:15 recovery each time).... Left it til the evening. Temps in the early teens, evil wind still there.
10.65 miles total; avg pace 6:56/mi; avg HR 151; max 175.
1.65 miles warm up - 13:11 (7:59/mi, 114 bpm).
6 x 1 mile:- 5:56, 159bpm
- 5:53, 169 bpm;
- 5:52, 168 bpm;
- 5:53, 166 bpm;
- 5:51, 167 bpm'
- 5:53, 168 bpm
1.77 mile warmdown, 149 bpm; 14:02.
Sun: Early run on tired legs - 8.2 miles easy - 7:55/mi - 1:04:53.
Worked up an appetite for some pancakes and sausages which were consumed while watching Arsenal eventually beat Man City!
Total miles this week: 40.72. Pleasing round off to a hectic week!0 -
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Week ending 27th May
Tue: 4 x 1k at 10km pace sharpener ahead of the Ottawa Half on Sunday.
Felt a little tired and raggedy on this one.
7.82 miles total, 58:16, avg 7:27/mi; HR avg 142, max 176
2.18 miles warmup: 17:52;
4 x 1km as follows, with 2 mins recovery each time:- 3:44 159HR
- 3:43 163HR
- 3:48 167HR
- 3:42 167HR
Thu: 6.51 miles easy, 50:45; 7:48/mi
Sat: 2.1 miles easy, shakeout ahead of tomorrow's race on a nice trail in Ottawa: 20:23
Sun: Ottawa Half Marathon
Ottawa Race Weekend is the biggest race event in Canada, with 2 days of racing, and over 40,000 competitors - on the Saturday you have a 2k, 5k and 10k (which Geoffrey Mutai won) and on the Sunday, the Half-marathon (11,000 ppl) and the Marathon.
I was staying with my cousin for the weekend, she was doing the 10k on Saturday evening, which I got to watch, and had the pleasure of seeing Mutai less than 2 feet away from me, 500m from home. Lovely.
This was the goal race of the season...all other races were lead-ups to this. My original goal was to go under 1:25, but I had a feeling I was capable of anything from 1:20-1:25, and as such I planned on going out with the intention of sneaking in under 1:24. As the course was measured in kms, that meant a touch shy of 4 min kms.
After a 1.12mile warmup.....
The race started at 9am, 2 hours after the marathon, and the finishing3-4km shared the same course, hence if all went to plan I would be coming in at roughly the same time as 3:30-3:25 marathoners. Not ideal, but them's the breaks.
Saturday was particularly warm (temps in the high 20's and blazing sun). This didnt inspire me with confidence after my chicago experience. Luckily there was cloud cover on the sunday morning, despite the humidity.
So off we went at 9am from the centre of town. Sun still hidden thankfully, but humid. Went off at a nice clip, and kept to my plan of 3:55/km for the first 8-10km, taking in plenty of water and putting water in my cap too. Hit 10km just after 39 mins - was maybe 39:15, so a little shy of 3:55s at that stage. Sun came out and reared its ugly head and I felt like I was running in the desert. Nasty. Persevered and kept the water/ drenching myself strategy going, which was working nicely. Keeping an eye on HR, which was in the mid 170s.
Soon after there is a nasty, dragging uphill, which is quite exposed to both the wind and sun. AS the field was quite spread out at this stage, there was not much room for shielding oneself. Onwards....
The course then goes over the river and into Quebec, where the aid stations are serviced by dudes in berets and stripey t-shirts :rolleyes: . The Quebec side has a significant amount of rolling hills, which is where I lost some time for sure. It is here that the marathon course also joins up, and we pass a lot of the back-markers. God I did not envy them in that heat, it did not look pretty.
Coming out of quebec and over the bridge there is about 4km to go and you go through downtown again. I have not seen support like it since Boston. Unreal. Tour de France stuff. Thins out again support-wise, but a lot of weaving around marathoners for the next 2.5-3km, then the last km to the finish is just awesome.... very vocal support as you hit 750m to go; 500m to go; 200m to go. I was tiring at this stage, and while I had felt earlier that a sub 1:23 may be a goer, I knew about 500m out that it wasnt happening, so I slackened off and savoured the moment. Mrs K., Cousin and Family were all there cheering me on at 500m to go, which pushed me on to a strong finish at 1:23:22, for 43rd place out of 9,890 finishers. A PB by a long way. A lot of people collapsing into wheelchairs at the end...thankfully not me this time, but a reminder of how we are so vulnerable in these races.
13.21 miles on the Garmin, avg HR 170, Max 187; avg pace 6:19/mi.
Fantastic event, extremely well organised, highly recommended.
In terms of a PB course: A May race, with hills - too risky.
SO: Thats it, all the H1 2012 goals out of the way....smashed! Need to think of some new ones for H2 2012. I have a handful of races lined up this summer.... lets see how those go!
Total miles this week: 30.76
Total miles this year: 888.71.... How have I managed that! Havent felt those creeping up!0 -
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