I AMsterdam 2010

seanynova

this is a recovery week with a differecne, a race at the end! and although a recovery week would be better served next week(college/study duties) im long over due a reduced mileage week. might change around the days of sessions to suit the race but am tired after todays run so might leave it as is and keep the marathon as priority over the half race....

mon: 4m Easy
tues: 13m Easy/PMP
wed: Rest
thurs: 12m Easy/Tempo
fri: 4m Easy incl strides
sat: Rest
sun: Half Marathon Race

total weekly milage: 50m?

seanynova

mon 6th, 4m recovery, 33:03mins 8:16@m/m avHR150

feel better after this, was feeling tired this morning like. HR a little on the high side, should have ran a little slower i think to keep it in the 140s but not to worry.

looking forward to low mileage this week.

total weekly mileage: 4m

theboyblunder

seanynova wrote: »

mon 6th, 4m recovery, 33:03mins 8:16@m/m avHR150

feel better after this, was feeling tired this morning like. HR a little on the high side, should have ran a little slower i think to keep it in the 140s but not to worry.

looking forward to low mileage this week.

total weekly mileage: 4m

I wouldnt obsess about the HR. You are a man that can sustain 6'12 for over half an hour and a HR in the high 170s. 8'16 is plenty slow for you i'd say!

seanynova

theboyblunder wrote: »

I wouldnt obsess about the HR. You are a man that can sustain 6'12 for over half an hour and a HR in the high 170s. 8'16 is plenty slow for you i'd say!

i know its something im looking into WAY too much but 26.2miles is something you have to run within yourself, and HR will rise all the while towards the end regardless of pace.....but dont worry, ill still run the race at sub 6:52m/m regardless!!! "ill have a cut at it" see how far i get this time!

but the big indicator will be sundays half marathon, still not sure on how to run it, do i risk blowing up or run a safe, try negative split race....TNO will help with pacing early on if i go with 6:20 but im not sure......

Speedy44

seanynova wrote: »

i know its something im looking into WAY too much but 26.2miles is something you have to run within yourself, and HR will rise all the while towards the end regardless of pace.....but dont worry, ill still run the race at sub 6:52m/m regardless!!! "ill have a cut at it" see how far i get this time!

but the big indicator will be sundays half marathon, still not sure on how to run it, do i risk blowing up or run a safe, try negative split race....TNO will help with pacing early on if i go with 6:20 but im not sure......

FWIW Seany, I kinda used the 1/2 as an experiment in pacing. I know for me the problem I had was sustaining a steady pace throughout. I went out in the 1/2 looking for 6:15's but early on knew I wasn't going to get it but still kept the differential at only 16 secs (high 6:13 - low 6:31)

seanynova

Speedy44 wrote: »

FWIW Seany, I kinda used the 1/2 as an experiment in pacing. I know for me the problem I had was sustaining a steady pace throughout. I went out in the 1/2 looking for 6:15's but early on knew I wasn't going to get it but still kept the differential at only 16 secs (high 6:13 - low 6:31)

well hopefully i can do something similar, as in hold my pace within a low bandwidth! ill see how i far out early on and just try run within myself, just under threshold pace and go from there....hopefully ill have enough in the tank to be able to drive on a bit on the decent!

seanynova

tues 7th, 12m Easy/Tempo, 1:26:05mins @7:10m/m avHR165 windy-ish

4x12min Tempo splits(avHR):
6:09(177)
6:06(176)
6:11(177)
6:07(175)

this was always going to be a gamble, being 2 days after a 20miler with 15 @ PMP....and it didnt really pay off, i was knackered doing this! had to take an extra long break between the 3rd and 4th reps...prob about 4-5mins!!! the rest were the usual 2mins.

reps 1 & 3 were into a slight head wind(2 & 4, with the wind), it shows on the pace/HR i guess and the last rep was after a longer break so maybe the HR took a while to ramp up, so should be 1 or 2 bpms higher.

prob glad i did this today anyway as it will give me more days to recover for the half on sunday

total weekly mileage: 16m

misty floyd

Man alive, how I wish I could be where you are with training. That long run at the weekend was very strong but todays session too. You should be full of confidence. Keep it up.

seanynova

misty floyd wrote: »

Man alive, how I wish I could be where you are with training. That long run at the weekend was very strong but todays session too. You should be full of confidence. Keep it up.

cheers misty, im happy with training, its better now than it was this time last marathon training so im happy bout that...running with good pace but it might be the wrong pace...hopefully ill proove thats wrong this weekend.

also, the 15m PMP had 2 stops in it so not exactly the right PMP

smmoore79

A well earned day off is order after 2 tough sessions!! Might try for some PMP's this weekend myself..

seanynova

smmoore79 wrote: »

A well earned day off is order after 2 tough sessions!! Might try for some PMP's this weekend myself..

i did think i earned a day off too, but daniels running formula had other ideas.....it seams that doing back to back hard days on race weeks is the way to go....hmmm...well im icing my foot now :eek: but should be recovered by sunday!

todays running to follow...

seanynova

wed 8th, 13m Easy/Hills/PMP, 1:38:23mins @7:34m/m avHR160

was supposed to take the today off, but had a look through daniels running formula and he sugests doing back to back hard days in order to be well rested for the weekends race....so thats what i did....well a hard enough session anyway.

plan was to do 13m Easy/PMP, i only ended up doing 2miles PMP but then i did a 1.3m hill climb with 86meters of accent! thats 25m more meters of accent that i will face over the same final hill climb of the cork half marathon at the weekend so at least i know what im facing!

was pretty tried after that though and laboured through the rest of the run....

PMP miles were miles 4&5 and were both at 6:39m/m with avHR of 164/168.

miles done on the hill were at 7:48/7:46....

most of the rest were around 7:40m/m so thats good...

next up is a rest day!!!!!

total weekly mileage: 29m

seanynova

fri 10th, 4m Easy, 31:22mins @7:51m/m avHR156 with 5x20sec strides

a nice easy jog in overcast conditions, was kind of hoping it would rain a little but it didnt...

another rest day tomorrow

total weekly mileage: 33m

seanynova

oh, and anyone with any advice for the cork half marathon on sunday?

i'm aiming for sub83, plan on going out with 6:20m/m and try and gain back what i can after the hill

seanynova

sun 12th, 13.1m Race, 1:21:56mins @6:15m/m avHR180

1 06:14 (175)
2 06:17 (180)
3 06:09 (182)
4 06:12 (182)
5 06:19 (183)
6 06:56 (183)
7 06:25 (180)
8 06:02 (178)
9 06:04 (179)
10 06:07 (179)
11 06:09 (179)
12 06:03 (177)
13 05:57 (180)
0.1(0.22 by garmin) 9:05? (183) didnt hit the stop button on time...opps!

good race, prob went out a little too cautions espicially as mile 2 is flat, but cant really complain as i didnt blow up and made it to the finish with strong mile splits towards the end, even after a handy climb!
ill await final results to see what time i did, but defo under 83mins anyway...happy days.

prob 3m total (ish) warm up/down, not recorded on garmin.

total weekly mileage: 49m

tisnotover

Very nice splits, well done, I can recognise the elevation of the course by the middle splits

Did you take it steady going down the big hill ? Those 2nd half mile splits are also very strong, you were def in the zone, a < 1:23 is a very good time, just look what McMillan says about it !

BeepBeep67

Steady running there and you seemed strong towards the end.

Krusty_Clown

Great running Seanynova. Congrats.

smmoore79

Thats a very solid run there Seany. Ya must be happy with a performance like that. Sets you up nicely for sub 3 Congrats

Sosa

Well done Seany...very strong last 6 miles...great work.

seanynova

tisnotover wrote: »

Very nice splits, well done, I can recognise the elevation of the course by the middle splits

Did you take it steady going down the big hill ? Those 2nd half mile splits are also very strong, you were def in the zone, a < 1:23 is a very good time, just look what McMillan says about it !

took it handy enough, the guy i ran up the hill with, took off but i want steady....passed him a mile or so later.....only prob was i was running on my own for a lot of it after the hill
mile 7 above had an incline of 71ft and a decent of 147ft, but was still a 6:25m/m mile, nice and steady but paid off in the end. bug time!

preliminary results up on barrs website, finished in 1:21:56!!!!!

theboyblunder

super running seany. great confidence booster. you are well on course.

tisnotover

Wow, sub 1:22, great stuff, congrats again !

seanynova

tisnotover wrote: »

Wow, sub 1:22, great stuff, congrats again !

im delighted, i was thinking the sub83 was wrong alright by my watch...but i couldnt remember what the clock was saying when i was approaching, all i remember is the seconds were in the 50s....delighted!!!!

seanynova

theboyblunder wrote: »

super running seany. great confidence booster. you are well on course.

thanks, how do you like those HR splits...only joking....ill forget about that distraction from now on

Speedy44

Great job Seany, all the training is paying off. Ain't it great when a plan comes together ...........

misty floyd

Brilliant stuff Seany, you are in the zone big time. Congrats on an excellent time there.

seanynova

mon 13th, 3.6m 29:14mins @8:07m/m avHR150

+0.4m on tredmill after in gym


nice recovery run this morning, legs esp the calves are sore(wore flats yesterday + hills)..foam roller tonight i think!

total weekly mileage: 4m

seanynova

week 11, should be like this:

mon: 4m Easy
tues: 12m Easy/PMP
wed: 4m Easy
thurs: 15m Easy/Tempo
fri: Rest
sat: 5m Easy
sun: 22m Easy/Tempo

total weekly mileage 62m

after week 11, the mileage will start to drop(about 5miles per week), due to study commitments but hopefully ill make the marathon start line and not be stuck in the library!!!

Abhainn

Strong run seanynova. Well done
Interestingly your HR average was lower in the 2nd part of the race while your pace was quicker.