Keep Improving

career_move

PDCAT wrote: »

Wednesday 15/01/14

Total Distance = 8 miles

Plan was 1m wm, 3 x 2mile intervals @10k pace (6.45 - 6.50), 1m cd.
Managed to run this session before Xmas (6.47, 6.47, 6.51).
Haven't done any speed work worth talking about since. Indulged over Xmas and a few pounds heavier than the last time i ran this session.
Managed to get the first 2 mile rep done at correct pace. But died a death during the second and from then on decided to run 4 X 1M @10k pace. Only barely managed to hit these pace's.
Bit disappointed as looks like i've fallen back a bit since before Xmas, but glad i managed to get some speed work done.

1m - 10.21 (pace)

2M - 6.47 (5 mins recovery)

1M - 6.48 (4 mins recovery)

1M - 6.48 (4 mins recovery)

1M - 6.47 (4 mins recovery)

1M - 6.48 (4 mins recovery)

1m - 9.08 (pace)

Still a very good session. Well done

dazza21ie

career_move wrote: »

Still a very good session. Well done

+1 good session, probably a bit much to jump back into a 3 x 2 miles session

PDCAT

dazza21ie wrote: »

+1 good session, probably a bit much to jump back into a 3 x 2 miles session

THanks Lads. I think your right dazza - session was too ambitious for the first speed session back after Xmas.

Sunday 19/01/14

14.00 - 2.02.41 (8.45) LSR

Was meant to run 8 miles on Saturday but due to work committents, had to work 6.30am - 6.30pm. Only arrived home at 7.45pm and was too wrecked to run. Had no dinner all day and was starving. Also thought running so late in the night with a 14 miler next morning wasn't the best idea. Went out Sunday morning and had an enjoyable run. Probably ran it a bit faster than i should have.

Monday 20/01/14

4.00 - 38.39 - Recovery

On treadmill in work. Legs a little tired at the beginning but ok once they loosened out.

PDCAT

Wednesday 22/01/14

Total Distance = 6.50 miles

Ran 1.25m wm, 10 X 400m @5k pace (6.20 - 6.25), 1.55m cd.
Done this run on track yesterday evening. Garmin powered off twice during the session. This is happening with both my Garmin's now. Don't know if there both screwed. Will have to see if anything can be done with them.

1.25M - WM

10 X 400m - (Between 6.05 - 6.20 pace).

1.55M - CD (9.15)

PDCAT

Thursday 23/01/14

4.00 - 38.38 - Recovery

On treadmill in work. Legs a little sore from yesterday evening but loosened out and were fine.

PDCAT

Saturday 25/01/14

8.00 - 1.09.59 (8.44) Easy

Weather savage bad on Saturday morning. Went out late as nearly 3am when i got to bed. Had to drive into town to collect Au Pair from her night on the town. Legs very tired, mainly due to speed work i've been doing on Tuesday's i think.

Sunday 26/01/14

12.00 - LSR

Garmin powered off again at mile 9 so my time and pace are all wrong. Was running slow anyway due to my legs very tired. Will have to re think next Tuesday's speed session as really struggled with this run. Leg's not in great shape and probably should be listening to what their telling me.
As for the garmin, i'll need to take a look and see what's going on. Both garmins are giving me this trouble.

PDCAT

Monday 27/01/14

4.00 - 38.39 - Recovery

On treadmill in work. Not sure about speed work tomorrow. Might just do an easy 8 miler to spare the legs.

PDCAT

Tuesday 28/01/14

8.00 - 1.10.07 (8.45) Easy

Supposed to do a speed session today of (intervals of 6 mile @10k pace).
However, legs were really feeling it last weekend, so decided to do 8mile easy pace. Found it tough at first, got a little easier towards the last few miles. Might park the speed work until the legs are feeling a little better.

PDCAT

Thursday 30/01/14

4.00 - 38.39 - Recovery

On treadmill in work. Painfully bored doing this run. Couldn't get it over quick enough. Legs not great either.

PDCAT

Saturday 01/02/14

8.00 - 1.10.15 (8.46) Easy

Woeful day out, road was covered in large puddles, wind blowing me around like a rag doll. Got through it and actually enjoyed it. Wife thinks i enjoy misery....

Sunday 02/02/14

15.00 - 2.12.22 (8.49) LSR

In contrast to the day before, this was a beautiful morning for running. Legs got really tired for the last three miles, and a bit of a slog home.

PDCAT

Monday 03/02/14

4.00 - 38.39 - Recovery

On treadmill in work. Legs not the best, a little sore from the weekend running. Hopefully this run will help.

PDCAT

Wednesday 05/02/14

8.00 - 1.08.07 (8.30) Easy

Enjoyable run on the ring road last night. Weather not great, but much better than Tuesday night. Legs felt good, ran this a bit too fast.

PDCAT

Friday 07/02/14

4.00 - 38.39 - Recovery

On treadmill in work. Being painfully hard trying to find time to do any running this week. Just about managing to keep to the plan. 8 miler planned for Saturday & 17 miles on Sunday.

PDCAT

Saturday 08/02/14

8.00 - 1.10.04 (8.45) Easy

Another day where the roads were covered in water and had to divert from my normal route. Legs weren't great, felt very tired and was'nt a good omen for the long run on Sunday.

Sunday 09/02/14

17.00 - 2.31.17 (8.53) LSR

Again, my route was covered in water, decided just to plough/Walk/Tippy toe through these and was soaked. Forgot to put body glide on so needless to say, my nipples bled and were pretty sore afterwards. Legs felt this throughout. From mile 1, i struggled and by mile 15, i felt and probably looked like i was running through treacle.....

PDCAT

Monday 10/02/14

4.00 - 38.39 - Recovery

On treadmill, legs a bit sore to start, then loosened out somewhat.

PDCAT

Tuesday 11/02/14

10.00 - 1.27.05 (8.42) Easy

Only realised after getting home from work at 3am last night that i had a 10 miler this morning. Legs fairly tired after the last few days, couldn't move this run to Wednesday due to babysitting duties, so just got up and went out into the snow and gave it a go.
Legs heavy and a little sore to begin with but after a couple of miles, i felt really good and enjoyed this run greatly.
I actually like these weather conditions, out in the sticks, running country roads with little traffic. Felt really good at the finish.

PDCAT

Thursday 13/02/14

4.00 - 38.38 - Recovery

On treadmill. Legs a little stiff at the start but loosened out.

PDCAT

Saturday 15/02/14

10.00 - 1.27.53 (8.47) Easy

Due to flooded roads on my normal route, i decided to take on a very hilly route that i've never tried before. I've often taken the dog on this route when i was hiking and it's tough. Was looking forward to it as it has excellent views from the top of the mountain. Also, thought it might be good training for Connemara. Enjoyed the run, but very tough in parts. Legs were tired for the last couple of miles and wasnt' sure how it would affect the 18miler on sunday.

Sunday 16/02/14

18.00 - 2.44.23 (9.08) LSR

Took the long run fairly handy. Ran the first three miles fairly slowly with herself at 9.48 pace. Then went off on my own. After tough 10 miler the day before, wasn't going to kill myself, so just plugged along, gradually bringing the average pace down. Glad that's out of the way. Have a step back week, this week thankfully.

PDCAT

Monday 17/02/14

4.00 - 38.39 - Recovery

On treadmill. Legs a little stiff & tired but got through it.

PDCAT

Tuesday 18/02/14

6.00 - 51.18 (8.32) Easy

Ran this after work on the ring road. Lots of people out. Legs feeling it a little for the first couple of miles in particular, pace seemed to pick up for the last four miles.

PDCAT

Thursday 20/02/14

4.00 - 38.39 - Recovery

On treadmill. Legs feeling ok this morning, got very bored after about 20 minutes and couldn't wait to finish.

PDCAT

Saturday 22/02/14

6.00 - 50.35 (8.35) Easy

Plan called for a step back week this week. No motivation at all this week. I always find on a step back week in a marathon plan, my motivation is low. Instead of enjoying an easy week, i tend to get bored and find the run's tougher due to this. Anyway, had to work Saturday. Only got home in the afternoon. Ran this 6 miler during the Rugby, had it recording, so watched it after i got home.

Sunday 23/02/14

13.00 - 1.55.52 (8.54) LSR

Another run where motivation was low, legs felt sluggish, just slogged my way through the miles. Girls one year birthday party later on in the day, so had one eye on this. What a fast year that's being.

PDCAT

Monday 24/02/14

4.00 - 38.39 - Recovery

On treadmill in work.
Over last couple of weeks, have been trying to sort out some targets for this year. So far plan is:

Connemara Marathon - Sub 4.00 - Should get the sub 4.00 with no major problems. Ran 3.36 in Amsterdam, and mileage has remained the same. Plan just to run this as a training run, just to enjoy the scenery. Have ran the half marathon in 2012 so i'm aware of the hills. Have entered the marathon and booked accomodation so all set.

Scafell Pike (Lake District) -Plan over the next three years is to summit highest mountains in England, Wales & Scotland. Have completed the highest in Ireland & Spain in the past couple of years. Starting off in June with this one. Have booked flights and accomodation, just need to hire a car. Should be a great weekend. Looking forward to this.

Berlin Marathon - Sub 3.30 - Going to use the P&D 55 mile plan for this. Hoping it will help me know 7 minutes off Amsterdam time and bring me under 3.30. If training goes really well over the summer, i may change this target. Have entered into this with the wife. Need to book flights and accomdation. Can't wait for this. Have been to Berlin before, one of my favourite cities.

dazza21ie

Good luck with the above PDCAT, any shorter or tune up races planned for any of them?

PDCAT

dazza21ie wrote: »

Good luck with the above PDCAT, any shorter or tune up races planned for any of them?

Hi Dazza - I've nothing lined up as yet. Problem i'm having is getting the time to take part in shorter races. I generally have Saturday & Sunday early mornings off which allow me to run. After that, due to wife working Saturday, i'm on babysitting duties for the rest of the day. Also will have to work some Saturday's coming up. Sunday, again restricted with Family stuff (father sick, bookeeping for wife's business), just not getting the time to travel and take part in any events.

Would love to do a 10K or 5 Mile distance. This would let me know, how i'm fixed compared to last year. Last run i've done was Amsterdam Marathon in October. Looks like next one will be Connemara in April. Not ideal. Hoping come the summer, i'll get a chance to enter into the midweek race series.

PDCAT

Tuesday 25/02/14

10.00 - 1.30.44 (9.04) Easy

Ran the first two miles with the wife, then we went our separate ways. Was 9.40 pace after two miles, and gradually worked the average pace down over the remaining 8 miles. Enjoyable run.

PDCAT

Thursday 27/02/14

4.00 - 38.39 - Recovery

On treadmill. Legs felt surprisingly good. Good thing, as plan for the weekend is 10miler on Saturday and 20 miles on Sunday.

PDCAT

Saturday 01/03/14

10.00 - 1.26.12 (8.36) Easy

Decided to go with the tough route on Saturday morning. Done this route for the first time two weeks ago. Fairly mountainous in places and very undulating route. Beautiful morning for running, absolutely loved this run. Legs felt great. One of those days which reminded me why i love this sport.

Sunday 02/03/14

20.00 - 3.09.18 (9.26) LSR

Wondered whether the legs would be tired after previous days exertions, but they were fine. Ran the first 8 miles with the wife which meant i was at about 9.50 pace through 8 mile marker. Went our separate ways and i just plodded along bringing down the average pace slowly over the last 12 miles. P**ed rain for the first 19 miles, sun came out for the last one.

Monday 03/03/14

4.00 - 38.39 - Recovery

On treadmill. Legs felt good.

PDCAT

Tuesday 04/03/14

6.00 - 49.02 (8.10) Easy

This is a step back week. Ran this on the ring road yesterday evening. Lovely evening for running. Ran it too fast but legs felt great.
Have to try and sort a plan out for the weekend. Have other plans made for next two weekends and will have to plan the run's around these as best as i can. May have to miss a couple of run's.

PDCAT

Monday 06/03/14

4.00 - 38.39 - Recovery

On treadmill in work. Legs feeling good.