2012 4 Races for 4 PBs

outforarun

menoscemo wrote: »

Sorry Boss, I thought you were referring to the recovery run the day after doing intervals. That brings up Ray's point though.

Yeah Ray's point is a good one. Christmas was great - no work, lots of relations looking to look after the little one, and a big park across the road. If life was like that everyweek then I'd be back to a five day running week. Midweek I'd do an easy run, a speed run, a recovery run. Weekends I'd do a long run and another recovery run. No runs would start before 10am.

Instead I have do all the hard-work at the weekend. Like I mentioned to Ray: I'm used to following Higdon plans so I'm used to weekends of fast saturdays and slow sundays. Also the last two marathons I've had 3 midweek runs, this time off my own plan it's just 2 midweek runs, so I have a little extra recovery time. I also thing I'm heading into this schedule off a better base than for the last two marathons.

outforarun

Open my account for 2012 this morning with 5 recovery pace miles around my usual loop. Trying out my new recovery pace range of 8:45 to 9:15 minute miles. All seems in order. Tomorrow I'll do my usual Sunday morning 10 miler and then next week training proper begins, running through the rest of winter through the spring and into summer and Cork.

I've reattached my training plan, with week 21 corrected.

M01 9:14
M02 8:51
M03 8:52
M04 8:52
M05 8:58

Total 5.10 @ 8:57

outforarun

might be injured

Not happy. I went out this morning for my standard Sunday morning 10 miler. First run in the Park for the year. The run was mostly unremarkable. Started slowly then picked up the pace and finished full distance within target pace range. Quite a few other runners out this morning. I had a few tweaks in my right ankle on the way up Chesterfield and a few more after the Chapelizod gate. I don't think I've ever had tweaks in my ankles before. I also felt a tweak or two in my left knee.

I finish the run do my stretches. All is fine. Then later I'm walking in town and the left knee tweak comes back. At first it's pretty minor, but it gradually gets sorer until eventually I've a slight limp. Still sore this evening.

I'll monitor it over the next day or two. Fingers crossed it's a 24 hour thing. I had planned on starting marathon training on Tuesday morning. I may postpone until Wednesday morning (not ideal I have a work night out on Tuesday). If I have to I may have to re-jig the plan across 20 weeks rather than 21.

I suppose it's better to pick up an injury on week 1 rather than on the last week.

M01 9:03
M02 8:28
M03 8:25
M04 8:22
M05 8:39
M06 8:34
M07 8:17
M08 8:29
M09 8:27
M10 8:35

Total 10.17 @ 8:32

outforarun

Just checked; 548 miles on my current runners. Might be time for a new pair.

outforarun

Monday my left knee was still sore. Hurt whenever I was walking downhill or down stairs. Decided Monday that I wasn't going to rush this. Decide it'll be a 20 week schedule instead of a 21 week schedule.

Yesterday knee was better.

Today it feels ok again.

Work out a new schedule and I'm actually happier with it, especially the overall structure. A build-up period of 12 weeks, followed by 5 weeks containing peak training, then a 3 week taper.

I'm fed-up of drafting plans though, I want to be following one.

I'll do some light running at the weekend to loosen the legs a bit. I'll probably throw on the knee support for the first few runs. Cannot wait for next week's running to get underway.

outforarun

Just back from 5.13 miles at 8:44 pace. Wore knee support on left knee. Ran a little faster than I had intended but kept it feeling easy. Felt some twinges on mile 3 in knee and hip. Apart from that I felt ok. Course the test will come later in the day when the knee is most likely to protest. Chilly enough this morning, there were even one or two little patches of ice. Will be shoe shopping this weekend.

outforarun

Knee held out fine for the rest of Saturday.

Sunday went for my usual 10 miler. I arranged to run most of this with a mate from work. Both of us happy to keep a very relaxed pace going. I had one moment of pain from left knee. Happened as we left the 15 acres heading down the hill by the hospital. Ouch, wince, ouch, wince, tender steps. Lasted 20 meters or so. And that was that, no more protest from the knee. I expected it to act up around town later in the day but it never did. Fingers crossed it doesn't flare up again.

Never managed to get shoes over weekend, trip to Elvery's at lunch tomorrow I think.

So that's it, preamble for 2012 is over. Next run is run 1 of 79 planned sessions for Cork 2012. I really don't know what end-result to expect working of 4 runs a week, but if avoid injury, illness (and ice, still only January) and hit all my sessions on target and taper well I think I'll be fairly confident and hopefully feeling fresh come race day.

M01 8:40
M02 9:08
M03 8:56
M04 9:01
M05 8:55
M06 9:10
M07 9:00
M08 8:59
M09 8:50
M10 8:20

Total 10.18 @ 8:53

outforarun

Retired my runners today after 563.38 miles.
Shiny new pair of Asics Nimbus 13 ready to lace up early in the morning. Planned 20 weeks starts tomorrow.

outforarun

Alarm at 5:30. Snooze to 5:45. Running at 6:01.
Training for Cork 2012 gets underway with my earliest run ever.

I was expecting cold at that hour instead it was pleasantly mild. I was wearing long sleeve hi-vis top and was sweating after less than two miles. This was the first run for new Asics Nimbus 13. Running they felt fine. Walking they don't feel to have the same level of cushion I normally associate with new runners. Feel a bit closer to the ground. Maybe it's just my imagination.

Focus of attention was on my left knee and it behaved at 99%. Every so often I could detect a tiny little protest there.

First mile I warmed up with a relaxed 9:07, then the remainder of the run was just inside recovery pace. Didn't see any other runners out this morning.

M01 9:07
M02 8:49
M03 8:45
M04 8:46
M05 8:48

Total 5:12M @ 8:52

Week 1 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:52
Steady 6M @ 8:15 to max 8:00||
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
01 / 01 / 00 / 78 |5.12 / 5.12 / 5.12

irfrm

Best of luck with training plan, good start is half the battle but when I see there 78 sessions left it show's what a challenge it is.

Very professional with those tables:)

ManFromAtlantis

yea best of luck. sorry if yoube posted it before but have you any expectations/hopes target time for cork even at this stage or is it just go as it feels? good consistent training.

outforarun

irfrm wrote: »

Best of luck with training plan, good start is half the battle but when I see there 78 sessions left it show's what a challenge it is.

Very professional with those tables:)

Thanks irfrm. Decided to add the session count table as an extra incentive not to skip sessions. Was checking out your log; we've similar enough times. Will follow with interest.

outforarun

ManFromAtlantis wrote: »

yea best of luck. sorry if yoube posted it before but have you any expectations/hopes target time for cork even at this stage or is it just go as it feels? good consistent training.

3:29:59

It's my second attempt to try go sub 3:30. Was on track until mile 22 last year then died a death and shuffled home in 3:41.

outforarun

The trick with these early morning runs is getting to bed early. Or more precisely in my case getting to sofa early. I sleep on the sofa on the nights before my early runs. The 5:30 alarm is just for me. Anyhow got to sleep early and didn't struggle to get up. Was running at 5:58, another record for me.

Still mild out this morning. Damp as well. Started out a little too fast. Eased off the pace gradually. Happy to report that my left knee behaved perfectly this morning. Instead it was the turn of both heels to complain, they both felt stiff for first 2 miles or so. Pace felt fine, and on the downhill parts of my loop it was creeping under 8:00 and I needed to keep correcting it. Six miles done, legs stretched and it's not yet 7:00. Rest now till Saturday.

M01 7:58
M02 8:14
M03 8:06
M04 8:07
M05 8:14
M06 8:16

Total 6:03M @ 8:10

Week 1 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:52
Steady 6M @ 8:15 to max 8:00|6.03|8:10
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
02 / 02 / 00 / 77 |11.15 / 11.15 / 11.15

RayCun

outforarun wrote: »

I sleep on the sofa on the nights before my early runs.

:eek::eek::eek:

outforarun

RayCun wrote: »

:eek::eek::eek:

Sofa, no? It's comfy.

outforarun

Wasn't sure how today's run would go. The last time I ran at sub 7:30 pace was almost a month ago. I'd be happy with a 7:30 average. Felt ok on my warm-up.

I run my usual 6 mile loop. Mile 1 is all uphill. I start faster than I need to but feel fresh and don't try too hard to drop the pace. Mile 1 logs at 7:20. I get some respite from the Chesterfield ascent when I loop down near Papal Cross. Doesn't last long and I'm back onto Chesterfield again. There's a strong crosswind most of the way up. Mile 2 is 7:16. I'm happy to finally turn onto Ordnance Road. Mile 3, 7:23. Recover over mile 4, the easiest and fastest mile of the session at 7:12. Run doesn't feel easy but certainly not as hard as I'd expected. Complete mile 5 round the S-bends in 7:19. I'm not deliberately aiming for sub 7:20 pace but I seem to have settled there. I didn't struggle up Wellington Road and log mile 6 at 7:15.

I'm happy with today's run because it confirms my choice of 7:30 as minimum tempo pace. I'm also happy because my left knee didn't complain at all. I did have some slight twinges in my right ankle, hopefully it's nothing serious.

Warm-up 1.27M @ 9:15

M01 7:20
M02 7:16
M03 7:23
M04 7:12
M05 7:19
M06 7:15

Total 6:00M @ 7:18

Warm-down 1.18 @ 9:05

http://connect.garmin.com/activity/143472095

Week 1 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:52
Steady 6M @ 8:15 to max 8:00|6.03|8:10
Tempo 6M @ 7:30 to max 7:00|6:00|7:18
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
03 / 03 / 00 / 76 |19.61 / 19.61 / 19.61

outforarun

A rare afternoon run today. Couldn't wander too far from home either so instead of my usual 10 miler through Phoenix I did 6 loops of the block. A bit repetitive (I passed one person three times at a bus-stop) and not so easy to find a steady pace as the loop is mostly either ascending or descending. I started out too fast. Then the rest of the run was mostly an exercise in slowing down. I felt good for the entire run. Knees and ankles were grand.

That's one week down. So far so good. And I'm liking the new nimbus.

M01 8:31
M02 8:50
M03 8:42
M04 8:51
M05 8:54
M06 8:42
M07 8:59
M08 8:48
M09 8:54
M10 8:55

Total 10:06M @ 8:49

Week 1 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:52
Steady 6M @ 8:15 to max 8:00|6.03|8:10
Tempo 6M @ 7:30 to max 7:00|6:00|7:18
LSR 10M @ 9:00 to max 8:45|10.06|8:49


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
04 / 04 / 00 / 75 |29.68 / 29.68 / 29.68

outforarun

Legs were heavy and tired this morning. Once again the Garmin skews the first mile of my loop. This happens frequently but not always and only on this route. Took it very easy for the first mile logging a 9:51 although I'm not sure I can trust the Garmin on this one. The last time I ran a mile this slow was after hitting the wall in Cork last summer. Pick it up a bit over the remainder of the run.

Intervals at the end of this week. My first time trying them over 800ms. My original plan has interval pace 7:00 to 6:45. I'm going to widen that bracket making it 7:00 to 6:30. Looking forward to these already.


M01 9:51
M02 8:49
M03 8:55
M04 8:51
M05 8:47

Total 5:08M @ 9:03

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.08|9:03
Steady 6M @ 8:15 to max 8:00||
Intervals 4x800 @ 7:00 to max 6:30||
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
05 / 05 / 00 / 74 | 5.08 / 34.75 / 34.75

outforarun

Had left my runners and hi-vis jacket unsheltered out on the balcony yesterday. Getting into my runners was like stepping onto two cold wet sponges. I risked running without hi-vis and wore two t-shirts just to keep me feeling some-way snug.

Start running just gone 6am. The pace feels fine right from the start. No aches or tweaks. One advantage of running at this hour is that I can run on some brand new bus-lane tarmac (against traffic) for a good portion of my loop. It feels so much better than the pavement.

I ease off a little near the end of the run. Showers are rarely as good as after an early morning run in the dark and damp.

M01 8:06
M02 8:01
M03 8:08
M04 8:05
M05 8:11
M06 8:22

Total 6:05M @ 8:10

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.08|9:03
Steady 6M @ 8:15 to max 8:00|6.05|8:10
Intervals 4x800 @ 7:00 to max 6:30||
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
06 / 06 / 00 / 73 | 11.12 / 40.80 / 40.80

Killerz

Best of luck with your goals for 2012. I think treating the buildup/ training for races as projects, with numbered weeks/ sessions, as you are doing is a nice way of doing it and creating a focus.

outforarun

Killerz wrote: »

Best of luck with your goals for 2012. I think treating the buildup/ training for races as projects, with numbered weeks/ sessions, as you are doing is a nice way of doing it and creating a focus.

Thanks. Yeah I find I work best off a well defined plan. Keeps me disciplined. Time will tell if the plan has been devised well or not. It's a gamble running off 4 days a week, I'm hoping that the fact the plan is spread over 20 weeks and that I'm starting off a fairly decent base will compensate for the lowish weekly mileage. Fingers crossed.

outforarun

Had been looking forward to this one. Wasn't too impressed to see white roofs when I look out the window in the morning. Gloves on. Warm-up across to the playing fields in Phoenix. Heavy white frost. The paths on the way over had some icy spots, I don't think I ever came close to slipping but I wasn't able to relax properly.

Switch the Garmin to kms and set auto-lap to 800ms. Ok so the idea is to run 800ms at no slower than 8:30 mile pace (5:17 km pace) then run 800ms at between 7:00 and 6:30 mile pace (4:21 to 4:02 km pace). Repeat 4 times. I've never run a 800m interval before.

I don't want to risk slipping on the path so I start on the grass. Misjudge the pace of the first 'recovery' 800 running it at 7:48. Then first interval logs at 3:15. Felt ok. I realise quickly that these are quite different to 400m intervals, I think you got to pace them better. Start too quick on a 400m interval and it's not the end of the world, it'll be over shortly. Start too quick on an 800m interval and you're stuck with it for a while. Ground is muddy in places. Interval number two is slower at 3:23. I'm pretty tired already. I reckon the grass and mud is sapping more energy than I'd like. Sun's been up a bit and the path doesn't look so white anymore so I leave the grass for the last two intervals. It definitely makes a difference. Feel I've got some zip back. My favourite thing about any interval session is that moment when you power past other runners, love that feeling. I have one of those moments on interval 3. Post another 3:15. My recovery 800s are proving easy to keep under 8:30 pace. Final 800 is the fastest, push over the last 100ms or so and post a 3:13. Stop to catch my breath, gulp some water. Then run 2 miles warm-down back home. Really enjoyed that.

Warm-up 2.42M @ 8:55

Recovery / Interval
3:52 (7:48) / 3:15 (6:34)
4:08 (8:20) / 3:23 (6:50)
4:03 (8:11) / 3:15 (6:33)
4:09 (8:23) / 3:13 (6:29)
Averages
4:03 (8:09) / 3:17 (6:35)

Warm-down 2.07M @ 9:01

http://connect.garmin.com/activity/145315548

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.08|9:03
Steady 6M @ 8:15 to max 8:00|6.05|8:10
Intervals 4x800 @ 7:00 to max 6:30|4x800 (3.98M)|6:35 (rec 8:09)
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
07 / 07 / 00 / 72 | 19.59 / 49.27 / 49.27

outforarun

Out into the rain a little later than usual this morning. Felt right from mile one that I was running on tired legs. Splash my way over to Phoenix and head up Chesterfield. First mile is an easy 9:03. On the way up Chesterfield left knee starts to protest, not a lot but all the same a little cause for concern. It improves from when I turn onto Ordnance.

So on mile 6 I'm the only runner that I can see round the playing fields. A herd of deer have set up camp pretty much smack bang by the running track ahead of me. Some of the younger (smaller) ones with antlers are pretty active dashing back and forth. I don't have enough courage to run right through the herd so I take a diversion away from the playing fields and kinda make up the rest of the route as I go. leave the park early and head over Inchicore direction. Rain is getting heavier. It's been a while since I've gone over 10 miles. I think the last time was last October. I don't struggle as such but I'm glad to bring this run to an end. Left knee starting to protest again a little at the start of mile 12. Felt a bit of a chore this run. Soaked.

During the afternoon I feel the run, not so much in the legs, more so in the hips or groin area. Happy to have two rest days now.

M01 9:03
M02 8:42
M03 8:42
M04 8:46
M05 8:45
M06 9:03
M07 8:51
M08 8:51
M09 8:35
M10 8:51
M11 8:46
M12 8:51

Total 12.15M @ 8:50

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.08|9:03
Steady 6M @ 8:15 to max 8:00|6.05|8:10
Intervals 4x800 @ 7:00 to max 6:30|4x800 (3.98M)|6:35 (rec 8:09)
LSR 12M @ 9:00 to max 8:45|12.15|8:50


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
08 / 08 / 00 / 71 | 31.74 / 61.41 / 61.41

outforarun

Difficult to get up this morning, didn't get to bed as soon as I'd have hoped last night. Have to go straight to bed after posting this entry. Week 3 is a step-back week. My build up period is over 12 weeks, 2 steps forward and one back, four sets like this.

Feel a bit stiff and heavy on today's run, heels in particular. I see another runner out this morning, first time since I started these early sessions. Nice slow first mile to start the week, then just day-dream my way round the remaining miles. Knees seem to be fine now. Attention shifts to heels, left heel in particular.

M01 9:18
M02 8:53
M03 8:55
M04 9:01
M05 8:54

Total 5.15M @ 9:01

Week 3 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|9:01
Steady 5M @ 8:15 to max 8:00||
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
09 / 09 / 00 / 70 |5.15 / 5.15 / 66.56

outforarun

Got just about enough sleep last night. It looked colder out that it actually was. Got wrapped up and headed out. Just 5 steady miles on this step back week. Legs feel better today than they did yesterday. In a way it's easier to run at steady pace rather than recovery pace on these cold morning runs, you warm up more quickly and you spend less time outside. Dipped into PMP for two miles, not intentionally.

I've tomorrow off work and I won't be able to run on Saturday so I'll get my fast run in after the creche drop in the morning.

M01 8:17
M02 7:57
M03 7:56 (100 miles for the year)
M04 8:06
M05 8:15

Total 5.06M @ 8:07

Week 3 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|9:01
Steady 5M @ 8:15 to max 8:00|5.06|8:07
Tempo 6M @ 7:30 to max 7:00||
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
10 / 10 / 00 / 69 |10.21 / 10.21 / 71.62

outforarun

Haven’t had enough time and access to internet until now to update the weekend’s running.

Had Friday off work. Lovely sunny morning and not too cold. Ran a warm-up over to Phoenix to the start of my usual 6-mile circuit. Start as always by heading up Chesterfield. Find that for the first half-mile I’m fixed on 7:09/7:10 pace. Tell myself that I can back off a little and that it might be wise to. Mile 1 logs at 7:12 pace. I’m not sure if it’s wise to stay at this pace but the effort feels about right and as always I’m aware that the second half of the circuit is easier than the first half so I figure it should get easier. Mile 2 is 7:15. Mile 3 turns out to be the fastest mile of the circuit at 7:09 pace.

I’m heading down Ordnance now and I’m kind of waiting for things to start to feel easier. They don’t, well not by much anyway. I put this down to it being my third consecutive day running and to the fact that I probably ran the three ‘out’ miles a bit too fast. Mile 4 is 7:19. Mile 5 is tough and I’m not too surprised to see the pace read 7:36. I push toward the end of mile 5 and get the pace down to target pace of 7:30. I carry the increased effort into mile 6 and down Military Road. Last push up Wellington Road to log mile 6 at 7:15.

Good workout. Average pace 7:17, one second a mile faster than last time out. Warm-down back home.

Warm-up 1.26M @ 8:56

M01 7:12
M02 7:15
M03 7:09
M04 7:19
M05 7:30
M06 7:15

Total 6M @ 7:17

http://connect.garmin.com/activity/147512629

Warm-down 1.17 @ 9:09

Week 3 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|9:01
Steady 5M @ 8:15 to max 8:00|5.06|8:07
Tempo 6M @ 7:30 to max 7:00|6.00|7:17
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
11 / 11 / 00 / 68 |18.64 / 18.64 / 80.06

outforarun

Stayed with friends in Ennis this weekend and was recommended the Lees Fields Sports Complex as a place to run. It was a good recommendation.

Set out just before 9:00am under sad grey clouds. Hint of drizzle and barely a soul about. Ran the two miles from friend’s place over to the sports fields. There’s a path that disappears into the woods there and I follow this. Kind of glad to spot at least one person out walking her dog. Path undulates up and down and is quite twisty in parts so it’s hard to settle on a steady pace. Enjoying the run though, it’s nice to run somewhere new. The path loops back on itself and brings me back to the sports fields. A mile and a bit the loop I’ve taken.

Then, it’s too tempting to resist, there’s a very smart looking and empty 400m running track, the gate is open. In I go. Stick to the outer lane and just do two laps, my first time ever on a running track. It feels surprisingly soft underfoot. I like it. May have been coincidence, or it may have been the long curves but my left knee starts to protest. I decide not to take any chances and leave the track. Do two more laps around the wooded path before heading back toward Ennis proper. Left knee continued to protest for a couple of miles after the running track. I think I’ll throw the knee support back on as I head into heavier work on week 4.

First three-week mini-block completed. So far so good, all sessions completed in target pace.

M01 8:32
M02 8:55
M03 8:53
M04 8:42
M05 8:45
M06 9:06
M07 8:46
M08 8:48
M09 8:44
M10 8:46

Total 10.45M @ 8:48

http://connect.garmin.com/activity/147512594

Week 3 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|9:01
Steady 5M @ 8:15 to max 8:00|5.06|8:07
Tempo 6M @ 7:30 to max 7:00|6.00|7:17
LSR 10M @ 9:00 to max 8:45|10.45|8:48


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
12 / 12 / 00 / 67 |29.09 / 29.09 / 90.50

outforarun

Week 4 started at 6:01 this morning. Once again I could have done with an extra hour's sleep. Once again the Garmin skews the first mile a bit. Once again it's my left heel that seems most unhappy to be running. I think I'll google for some heel exercises. Run is unremarkable, found it easy enough to hold a constant pace and just thought a lot about the rest of this week's run. Can't say I'm thrilled to be running 7 miles tomorrow morning. Hope the 12 miler on Sunday goes well, i.e. no twinges or protests and hope to finish feeling I could easily tag on another 3 or 4 mile.

M01 8:57
M02 8:57
M03 8:56
M04 8:52
M05 8:56

Total 5.15M @ 8:57

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|8:57
Steady 7M @ 8:15 to max 8:00||
Tempo 7M @ 7:30 to max 7:00||
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
13 / 13 / 00 / 66 |5.15 / 34.24 / 95.65

outforarun

These early midweek runs are tougher to tackle mentally than they are physically. Apart from the first two miles with a stiff left heel protesting, the legs were good for this run, best they felt for a while. But mentally I was working various countdowns to convince myself the finishing line was close. not because the legs were tired, more because I can't shake the idea that 7 miles starting at 5:59am is a heavy ask. I just wanted to get to the shower and enjoy the satisfaction of completing the run. Maybe when the mornings get lighter it'll be easier.

Pace felt comfortable. Knees felt good, I haven't put on knee support. Surprisingly mild this morning, no need for gloves. Feel like the real training is starting now.

M01 8:10
M02 8:05
M03 8:00
M04 8:05
M05 8:15 (100 miles marathon training)
M06 8:05
M07 8:17

Total 7.04M @ 8:08

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.15|8:57
Steady 7M @ 8:15 to max 8:00|7.04|8:08
Tempo 7M @ 7:30 to max 7:00||
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
14 / 14 / 00 / 65 |12.19 / 41.28 / 102.69