2012 4 Races for 4 PBs

outforarun

Legs felt heavy on my warm-up to Phoenix. Told myself that usually my best tempos follow unpromising warm-ups. Seven miles on the menu, first time in training I’ve tried to run this distance at sub 7:30 pace so a little bit apprehensive. Plan is to take mile splits as if I was aiming for 7:30 pace. Tell myself to try settle around 7:2X pace and not to push too hard over the first miles.

Start up Chesterfield and pretty much everytime I look at the Garmin it reads 7:24. First mile beeps at 7:22. Ok that’s 8” up and I feel ok. I turn down the bicycle path before the Papal Cross and head for the playing fields to do one clockwise lap. This is an easier circuit in some ways than my 6 mile loop, the first half of the playing fields is downhill and I get time to recover fully from the first Chesterfield stretch. Mile 2 as turn up from the Fort is 7:13. Now 25” up and still feeling good. Toughest part of the circuit begins now; the uphill half of the playing fields and back onto the Chesterfield ascent. I just knuckle down and remind myself that 7:2X pace is fine, don’t kill yourself. Mile 3 is 7:23, 32” up. Mile 4 is just before the turn for Ordnance Road and it logs at 7:18, 45” up, faster than I expected. Ok I should do well here, the rest of the run is mainly downhill and I’ve 45” in the bank and I don’t feel too bad.

Mile 5 allows me to recover from the Chesterfield section and I log a 7:17 to go 58” seconds up. I realise that at the outset I was telling myself to try stick at 7:2X pace but effort wise I feel fine tipping along a little bit faster. Mile 6 is fun, it’s all downhill before ending with the short ascent up from the Chapelizod Gate. I’m travelling happily at 6:4X and 6:5X pace on the descent. Overtake some other runners. Then the hill finish gives me a 6:59 mile. 89” up. Last mile is mentally easy knowing I half a minute and a half banked. Last bit of ascent round the S-bends before descending down Military Road. Garmin beeps at the intersection with Kyber and I hit stop. Never thought to continue up Wellington to complete the loop, annoyed about that because it means the run has a net descent of 7ms. Mile 7 was 7:04, giving me a 7:14 average: 105” up on 7:30 pace. I reckon if I had completed the loop the average pace would have been 7:16 or 7:17.

I’m happy with this run and I like the route.

Warm-up 1.28M @ 9:14

M01 7:22 (+15m)
M02 7:13 (-13m)
M03 7:23 (+8m)
M04 7:18 (+13m)
M05 7:17 (-14m)
M06 6:59 (-13m)
M07 7:04 (-5m)

http://connect.garmin.com/activity/149174010

Warm-down 1.52M @ 9:27

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|7.00|7:14
LSR 12M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
15 / 15 / 00 / 64 |21.99 / 51.08 / 112.49

outforarun

Hips and groin protest for the first 400ms or so this morning. Post session today they are also the unhappiest part of me. 12 miles to complete. I’m finding the longer runs a bit tougher this year than I did last year. I’m never in any doubt that I’ll complete them but legs don’t feel as fresh at the end of the longer runs as I’d like them to be. Might be that I’m running them after faster Saturdays than last year?

Takes me until the 4th mile today before I start hitting target pace. Was travelling a little too fast over the first three miles. First protests come from left knee around mile 6 or so. More or less at the same point as last week down in Ennis. Glad I decided to wear knee-pad today. Two laps of the playing fields are part of today’s run. Have to pause along with other runners and cars and walkers, to let a herd of deer cross the road. Left knee stops protesting after a couple of miles (just like last week) but left shin takes over. Nothing sore but sensation is like muscle at front of shin is being pulled. Haven’t had that sensation before. Passes after another mile or two.

I finish the 12 miles happy with how I feel insofar as I know I could have kept the pace up for another few miles. Not so happy with the twinges and niggles from left leg. I have two days off now but I think I’ll spend some time completing some stretches. It’s probably something I should do anyway on days off.

Spent a fair bit of this run thinking about Ballycotton. The training plan calls for an 8 mile tempo on that day so I’ll run the first 8 miles of Ballycotton with that in mind, and try aim for 7:2X pace. Then I’ll see what happens over the final two miles. I’d love to dip under 75 minutes and set one of my 4 PBs nice and early in the year.

M01 8:44
M02 8:39
M03 8:42
M04 8:46
M05 8:46
M06 8:53
M07 8:51
M08 8:48
M09 8:41
M10 8:49
M11 8:53
M12 8:42

Total 12.09M @ 8:47

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|7.00|7:14
LSR 12M @ 9:00 to max 8:45|12.09|8:47


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
16 / 16 / 00 / 63 |34.08 / 63.17 / 124.58

outforarun

Week 5 got underway this morning. Felt good for the 5 miles. Took the pace really handy and just coasted along. Wore knee support on left knee just as a precaution. Mild out again makes things much easier. Need to finish this entry in a hurry and make sure I get enough rest before the morning's 7 miles.

M01 9:04
M02 9:00
M03 8:55
M04 8:59
M05 8:50

Total 5:14M @ 8:59

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.14|8:59
Steady 7M @ 8:15 to max 8:00||
Intervals 4x800 @ 7:00 to max 6:30||
LSR 14M: 10M @ 9:00 to max 8:45 + 4M at PMP 8:00 to max 7:50||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
17 / 17 / 00 / 62 | 5.14 / 68.31 / 129.72

outforarun

Stomach didn't feel the best last night before going to sleep. Was up around 3am (nappy-change) and stomach still didn't feel great. Decided to postpone this morning's run until tomorrow. Feeling better now.

belcarra

outforarun wrote: »

Was up around 3am (nappy-change) and stomach still didn't feel great.

Wow, you must have been feeling really dodgy alright!:D

outforarun

belcarra wrote: »

Wow, you must have been feeling really dodgy alright!:D

yeah, then a spoon of Calpol put me right.

outforarun

Rarely have I been so glad to finish a run.

I'd postponed this session by 24 hours cause my stomach had been unhappy with something I'd eaten. I felt better last night and this morning but I obviously wasn't 100% right and was burping quite a bit. Nonetheless I get the gear on and head out just gone 6 this morning. Mild out, short sleeve hi-vis. After mile 1 I realise the burps are heading south :eek:

7 miles is 4 loops of the block plus a little bit out and back. On lap 2 it's my bowels that are protesting the most! Suddenly belcarra's nappy jokes from yesterday don't seem so funny any more! Ok one lap at a time. If things got too uncomfortable I'd abandon the session at the end of a lap. I risked a third lap, near the end of which some major bowel control was called for. I braved the 4th lap and finished the full session distance. A fifth lap would have been impossible.

No post session stretching this morning.

Didn't focus on legs at all during the session, but I reckon they were ok. They felt fine for rest of day. I feel better now, fingers crossed I'll be back on track tomorrow.

M01 8:13
M02 8:13
M03 8:02
M04 8:02
M05 8:10
M06 8:09
M07 8:17

Total 7:05M @ 8:10

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.14|8:59
Steady 7M @ 8:15 to max 8:00|7.05|8:10
Intervals 4x800 @ 7:00 to max 6:30||
LSR 14M: 10M @ 9:00 to max 8:45 + 4M at PMP 8:00 to max 7:50||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
18 / 18 / 00 / 61 | 12.19 / 75.36 / 136.77

outforarun

Felt back to normal today.

Warm-up over to Phoenix. Runners arriving for what I think was a Garda cross-country. I arrive at the playing fields. Switch the Garmin to metric and 800m laps. Sun comes out just as session begins.

First interval 3:13 just a little bit faster than planned.
Second interval is mostly downhill and I power along nicely logging a 3:12.
Third interval is the toughest and it's mostly uphill, 3:16.
I push a bit on the final interval, deciding not to look to much at the Garmin, 3:09, fastest of the day.

For sure the lungs are working on the final interval. I reckon though I could have run these faster (not by a lot) and maybe slowed the recovery 800s a bit. I think 6:30 to 7:00 pace as target range is a little soft. 6:00 to 6:30 would probably be a more honest session over 4x800. However the next interval session I do will be adding an extra 800ms so I'll keep the paces as they are.

Picked up two gels in Runways this afternoon. Going to try one for tomorrow's LSR. At the moment I'm thinking that in Cork I'd try a 3-gel strategy: maybe 8 miles, 16 miles and 24 miles (although maybe mile 24 is too late, 7, 14 and 21 might be better?). I'll try one after 8 miles tomorrow.

Warm-up 2.41M @ 9:00

Recovery / Interval
3:54 (7:53) / 3:13 (6:29)
4:06 (8:16) / 3:12 (6:27)
4:05 (8:14) / 3:16 (6:36)
3:54 (7:52) / 3:09 (6:21)
Averages
4:00 (8:04) / 3:17 (6:28)

Warm-down 1.99M @ 8:58

http://connect.garmin.com/activity/150562392

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.14|8:59
Steady 7M @ 8:15 to max 8:00|7.05|8:10
Intervals 4x800 @ 7:00 to max 6:30|4x800 (3.98M)|6:28 with 8:04 rec
LSR 14M: 10M @ 9:00 to max 8:45 + 4M at PMP 8:00 to max 7:50||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
19 / 19 / 00 / 60 | 20.57 / 83.74 / 145.15

outforarun

A Great to be a Runner Run

It was pretty chilly setting out this morning just before 9, but with a long sleeve top over my t-shirt and gloves on, after 3 or 4 miles with the sun warm on my face I couldn't have been cosier. I headed up the zoo side of the Park for a change. I should run up this direction more often. I've settled into my target pace and legs feel really good. I head up to the Castleknock Gate, out one pedestrian gate and in the other. Then face into the sun and tip down Chesterfield before turning right onto Ordnance. I don't have to think about my legs at all, they know exactly what to do and I can just enjoy the early spring sunshine in the park.

Deer enjoying the sunshine off Ordnance. Head down Upper Glen Road to Chapelizod Gate then up and around the s-bends (more deer). I hit 7 miles as I go down Military Road. Decided I'd try a gel here (7, 14, 21 gel strategy makes much more sense than an 8, 16, 24 strategy). First ever gel. I need to practise taking these, fair bit of fumbling and glove removal, eventually manage to open it and consume with water. Tasty.

Up Wellington and then swing right and up Chesterfield. The ascent feels fine, surely the gel can't have kicked in already. I'm aware that soon enough I'll have 10 miles completed and the PMP 4 miles will start. Haven't a clue what to expect. Run up to the Phoenix and turn left and down to the playing fields.
Big herd of deer crossing Acres Road. Some sight on a sunny morning like this.

Around the playing fields and the Garmin beeps for 10 miles. Ok push up a gear. Feels fine . Legs respond perfectly. I check watch and see 7:2X pace, oops slow down. I'd expected these last 4 miles to be tough. To be honest the tough part was trying not to run too fast. Decided that it was ok to aim for 7:45 to 8:00 rather than 7:50 to 8:00 because 7:4X pace has where I seemed to be settling comfortably. I did have that strange muscle sensation in my left shin for about a mile and a half, but it's not sore and passes.

I complete a lap and a half around the playing fields before heading back by Wellington Road and out of the Park and home. Complete 14.31 miles and I felt I could have kept PMP pace up for some further miles.

So my first LSR with PMP miles. My first gel. My first run over half-marathon distance of the year. All a success. Really pleased with how this run went especially as it's still only February.

Best run of the year so far.

M01 8:45
M02 8:35
M03 8:48
M04 8:48
M05 8:52
M06 8:45
M07 8:53
M08 8:55
M09 8:42
M10 8:46
M11 7:47
M12 7:49
M13 7:42
M14 7:53

Total 14.31M @ 8:30 [10M @ 8:47 + 4.31M @ 7:48]

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.14|8:59
Steady 7M @ 8:15 to max 8:00|7.05|8:10
Intervals 4x800 @ 7:00 to max 6:30|4x800 (3.98M)|6:28 with 8:04 rec
LSR 14M: 10M @ 9:00 to max 8:45 + 4M at PMP 8:00 to max 7:45|14.31|10M @ 8:47,+ 4M @ 7:48


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
20 / 20 / 00 / 59 | 34.88 / 98.06 / 159.47

outforarun

My second step-back week of this program began yesterday morning. I made the most of the opportunity to run slow and ran 4 miles at slower than 9:00 pace. Legs felt a bit tired. Garmin once again skews the first mile a bit; this also only happens when I run my loop anti-clockwise. maybe I should just stand about for a minute or two before starting to run?

My 5 mile route is three laps of the block and at the end of the final lap the first hints of daylight are appearing on the horizon. Another week or two and I'll be running into daylight in the mornings.

M01 8:58
M02 9:09
M03 9:04
M04 9:08
M05 9:07

Total 5.19M @ 9:06

Week 6 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.19|9:06
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
21 / 21 / 00 / 58 |5.19 / 103.25 / 164.66

outforarun

Didnt get enough sleep last night and toyed for a minute or two with the idea of postponing for 24 hours. Bit the bullet instead and got into the gear and out. It's a tough compromise between loving running and hating the time I sometimes have to run at.

Felt a bit sluggish on this one, I guess the lack of sleep contributed to that. I also felt some stiffness in my heels again, hadn't been there over the last few runs. Funny how 8:09 pace can feel like a bit of a chore this morning, and yet PMP pace felt easy with 10 miles already in my legs on Sunday.

Ballycotton number came in the post today. Over 3000 runners, that's a fine field. Starting to look forward to this one now.

M01 8:04
M02 8:11
M03 8:00
M04 8:13
M05 8:10 (200 miles for the year)

Total 5.07M @ 8:09

Week 6 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.19|9:06
Steady 5M @ 8:15 to max 8:00|5.07|8:09
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
22 / 22 / 00 / 57 |10.27 / 108.32 / 169.73

outforarun

Despite not having to run very early this morning and despite the sunshine I wasn't really feeling the love on this one. I think though I might have a hint of a cold. Warm-up across to the starting point of my usual 6 mile circuit. Off I go, say to myself to hold 7:2X pace but surprise surprise I start out faster than this. An uphill 7:18 to start with is followed by a 7:04 and a 7:17. So a a nifty start over the uphill half of the circuit. Pace picks up once I swing onto Ordnance. I know I should maybe drop the pace but I don't and I log a 7:04 and a 7:06. Going down Upper Glen Road I'm travelling at 6:4X pace and overtake three sets of runners.

I'm on for a fast 6 miler here but then I start thinking of the last time I did a 6 miler at this pace, it was the week before Cork to Cobh. And in that race I hurt a lot and was injured for three weeks afterwards. I decide there's no point in breaking any records today and ease off a bit. I've Ballycotton next week and i don't want to jeopardise it or my training afterwards.

My last mile is my slowest mile but it's still a speedy enough 7:19. An average of 7:12 pace over the 6 miles.

So next weekend I should be doing an 8 mile tempo; instead it'll be Ballycotton 10 miles. I'm going to be disciplined next week, not going to bust a gut. My priority is to hold 7:2X pace for 8 miles. So every mile slower than my slowest mile today. After that we'll see, second goal is to post a 1:14:59.

Warm-up 1.26M @ 8:54

M01 7:18 (+15m)
M02 7:04 (+9m)
M03 7:17 (-1m)
M04 7:06 (-19m)
M05 7:04 (-11m)
M06 7:19 (+6m)

http://connect.garmin.com/activity/152576757

Warm-down 1.19M @ 9:04


Week 6 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.19|9:06
Steady 5M @ 8:15 to max 8:00|5.07|8:09
Tempo 6M @ 7:30 to max 7:00|6.00|7:12
LSR 10M @ 9:00 to max 8:45||


Sessions Completed / On Target / Skipped / Remaining |Session Miles WTD / MTD / YTD
23 / 23 / 00 / 56 |18.73 / 116.78 / 178.20

irfrm

outforarun wrote: »

I wasn't really feeling the love on this one. I think though I might have a hint of a cold. [/Table]

:pac:

Thats great running for someone with a cold, You could go under 70 mins
if you pushed out next week?

slowsteady

outforarun wrote: »

After that we'll see, second goal is to post a 1:14:59.

I managed 7:13 pace in a 10k race today but had hit 74:00 in the Dungarvan 10 mile last month so if you can manage 7:13 in training you have the potential to do better in Ballycotton. Now the 2,999 others might slow you down for the first mile or so and the uphill in the last mile might knock a bit out of your legs but you should still be good for sub-74.

outforarun

irfrm wrote: »

:pac:

Thats great running for someone with a cold, You could go under 70 mins
if you pushed out next week?

Thanks for the vote of confidence irfrm, but I wouldn't be putting any money on me dipping under 70mins. Even if I thought I could dip under 70 I wouldn't try cause I know I'd be hobbled for weeks later.

outforarun

slowsteady wrote: »

... you should still be good for sub-74.

If I had a good day I think you could be right. A 73:59 isn't out of the question. I won't target it though.

I think I’ll set 7:25 as target pace for the first 8 miles then see how I feel for the last 2 miles. This is first and foremost a training session for me, that said I’d be disappointed if I don’t PB. A 1:15:56 would be a PB, 7:25 pace would get me 1:14:10, allowing for racing line that should be a chip-time of at worst 1:14:59. I don’t want to push any harder, I’ve a lot of weeks to get through before June and I don’t want to pick up any injuries.

Frank Duffy will be my target 10 miler this year.

outforarun

A standard 10 miler round my usual 10 mile route yesterday to bring this second three week cycle to a close. No protests from legs the whole way round, though they did feel a bit tired at the outset. I paced this well with only the first two miles just outside target range. Definitely have a little cold or bug. Sore throat in the morning and a fair bit of hacking over the 10 miles. I feel better now though, just an irritating cough.

Half way through the 12 week build up phase of my plan and so far so good. Bit apprehensive about the midweek 8 miler I've planned for the next two weeks. Really have to make a big effort to get sleep before these ones. Getting on the road for these will be a good test of discipline.

M01 8:40
M02 8:42
M03 8:47
M04 8:49
M05 8:53
M06 8:51
M07 8:49
M08 8:45
M09 8:47
M10 8:45

Total 10.17M @ 8:47

Week 6 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.19|9:06
Steady 5M @ 8:15 to max 8:00|5.07|8:09
Tempo 6M @ 7:30 to max 7:00|6.00|7:12
LSR 10M @ 9:00 to max 8:45|10.17|8:47


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
24 / 24 / 00 / 00 / 55 |28.90 / 126.96 / 188.37

outforarun

Entered into a busy period of running this morning, first session of 8 sessions in 11 days. Started running later than usual at 6:08. Stiffness back in the heels, I guess because I hadn't run since Sunday. Heels were stiff everytime I got up from desk to hobble about at work today. Nice thing about run is that it was semi-bright when I was finishing. Struggled a bit to find a constant pace.

Tomorrow morning's 8 steady miles are looming. Alarm at 5:15, snooze to 5:30, running by 5:45. I might get used to running at this hour but I don't think it'll ever feel normal.

M01 9:08
M02 8:44
M03 8:42
M04 8:51
M05 8:39

Total 5.12M @ 8:50

Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:50
Steady 8M @ 8:15 to max 8:00||
Ballycotton 10M @ 7:30 to max 7:00||
LSR 14M @ 9:00 to max 8:45||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
25 / 25 / 00 / 00 / 54 |5.12 / 5.12 / 193.48

outforarun

Injured

Yesterday started well. Logged my earliest ever run, on the road at 5:48. Tipped around feeling better than Thursday, no real sniffness, niggles or twinges. Completed 8 miles at 8:12 pace (I'll edit this later with mile splits). I aimed to stay slower side of target range with Ballycotton approaching.

During the day legs felt tired but nothing out of the ordinary. Was checking BC inforrmation and getting excited ahead of the race.

Then have two standing up pints after work and notice a dull twinge in right leg, around the knee and up to glute. Hmmm. Later I'm in Belfield watching CCFC, more standing and the dull twinge becomes sharper. I have to sit for the second half. Ballycotton at risk.

I'm on train now. Leg is still twinging, although a 200 metre dash for train seemed fine. I'll rest up as much as I can today and make a call in the morning. 26 sessions completrd on target no session ever in doubt, first race looms and thr legs start to give hassle :rolleyes:

Total 8.00M @ 8:12

Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:50
Steady 8M @ 8:15 to max 8:00|8.00|8:12
Ballycotton 10M @ 7:30 to max 7:00||
LSR 14M @ 9:00 to max 8:45||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
26 / 26 / 00 / 00 / 53 |13.12 / 13.12 / 201.48

irfrm

That really sucks especially when your going so well, hopefully it will loosen
out tomorrow and you can enjoy the whole Ballycotton experience.
Best of luck if you make it.

outforarun

irfrm wrote: »

That really sucks especially when your going so well, hopefully it will loosen
out tomorrow and you can enjoy the whole Ballycotton experience.
Best of luck if you make it.

Thanks. As you'll see from my next post I didn't make it. I knew from Saturday afternoon that it wasn't going to happen. Hope you had a good run.

outforarun

No overnight miracle recovery. Ballycotton 2012 is my first ever race DNS

It was an easy decision to make, right leg around knee and down toward ankle were just too sore. Strange that this started as a knee to glute pain but seems to have settled eventually as a knee to ankle pain. Found it quite difficult to find a comfortable position when sleeping. Was limping yesterday (and today). I’d taken today off work and had a 14 miler planned that too has to be skipped, and it’s such a smashing day outside.

Have to focus on the bigger picture, the marathon in June. I’m going to miss this week’s running. In total this injury will cost me at least 6 sessions. I hope that’s all. Hopefully I’ll be able to pick up the program from week 9 which conveniently is a step-back week. Based on how the step-back week goes I might cross by fingers and just continue with week 10 as was originally planned.

I’m not sure what caused this injury to be honest. I had no warning signs. My weekly mileage I really don’t think was excessive so I suspect it was a speedy Saturday session that may have set this up. My tempos were getting faster week by week, I probably should have run some closer to 7:30 than 7:10 as I was starting to do. Another suspect might be my steady pace, currently set at 8:15 to 8:00. The fast side of this range is PMP pace afterall. Maybe drifting towards PMP pace at 6 in the morning is not wise (on the legs, breathing and effort felt ok). I probably have to be a bit more careful and maybe aim for slower side of target paces for a while.

With the above in mind I’m going to change/broaden my paces as follows:

Recovery Pace = 9:00 to 9:30 (I want to make 8:XX a thing of the past on recoveries)

LSR Pace = 8:45 to 9:00 (faster than recovery and around a minute slower than PMP a 15” range just to help make the pace on these runs more focused)

Steady Pace = 8:00 to 8:30 (broadening this range and will stay away from the faster end a while)

PMP Pace = 7:50 to 8:00 (I won’t be running often at this pace but when I do I want to see 7:5X on the Garmin not 7:4X)

Tempo Pace = 7:00 to 7:30 (leaving this as is, but will definitely stay slow side of range for next month or so and focus on becoming very comfortable with 7:2X pace rather than pushing to 7:0X pace.

Interval Pace = 6:15 to 6:45 (for marathon training this is the only session I want to see 6:XX pace)

Fingers crossed I will be able to put the above into practise from week 9.

I’m really sorry to have missed Ballycotton yesterday because I’d have put money on a PB. I was checking IAAF points last week and my ten mile PB (88 points) is lagging well behind my Half-Marathon (132 points) and Marathon PB (101 points). I'm anxious to put this right, I’ll just need to wait for Frank Duffy in the summer.


Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to max 8:45|5.12|8:50
Steady 8M @ 8:15 to max 8:00|8.00|8:12
Ballycotton 10M @ 7:30 to max 7:00| DNS | DNS
LSR 14M @ 9:00 to max 8:45| DNS | DNS


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
26 / 26 / 02 / 00 / 51 |13.12 / 13.12 / 201.48

slowsteady

Pity to miss the race, I was sorry myself I didn't enter but having raced 4 weeks running I needed to have an off week - but it was such a lovely day.

Good decision to pass and keep the big picture in mind. Hope the slightly more conservative strategy works:)

outforarun

slowsteady wrote: »

Good decision to pass and keep the big picture in mind. Hope the slightly more conservative strategy works:)

Thanks.

Felt I had to make some tweaks and a some minor startegy changes. Nothing dramatic cause I think overall my plan is appropriate and I've started it off a pretty decent base.

Maybe sometimes, no matter how careful you are, you're just going to pick up the odd strain or pull or tear. Could just be one awkward step, or just one hop off a pavement too many.

Good news is that leg has really improved a lot in the last 24-36 hours. So much so that I wouldn't be surprised if I risked a recovery pace run maybe on Sunday morning. We'll see.

irfrm

You were right to give the race a miss, the week off could actually benifit
you, don't think you lose must ground for the marathon.

outforarun

irfrm wrote: »

You were right to give the race a miss, the week off could actually benifit
you, don't think you lose must ground for the marathon.

Thanks, I hope so.
I can't really take any credit for giving Ballycotton a miss, it was my right leg that made the decision not me. It was limping over 10 meters, 10 miles was never going to happen.

I'll salvage a least a recovery run from this week. I'll head out for 5 either tomorrow or Sunday morning and see how it goes.

Oh my the way, wow, magnificent running from you last Sunday.

outforarun

Got out yesterday to salvage something from week 8. Right leg felt more or less fine by Saturday and I was desperate to get a run in. So Sunday I try out my new recovery pace (9:00 to 9:30). Found it easy to keep within range, consistent pacing sees me post a hat-trick of 9:12s over the first three miles. A few niggles in left leg, but the injured right felt fine. Fingers-crossed and touching wood I thing this one has healed up quickly. I actually woke on Friday night with a calf cramp in left leg. Ouch. I found some calf stretches and have been doing them daily since. Today legs weren't just not sore they both felt good, primed.

Week 9 starts Wednesday morning, it's a conveniently timed step-back week. If i get through it and feel good come Sunday evening then I'm going to just continue with week 10 as if nothing happened, although I will have adjusted paces a little.

Not running Ballycotton may have been a blessing in disguise. the guy I was going to run with posted a 1:12. I know I probably would have tried to stay with him and probably would have wound up do extra damage.

M01 9:12
M02 9:12
M03 9:12
M04 9:07
M05 9:08

Total 5.12M @ 9:11

(for the record the 8 mile splits for the last run before I got injured were: 8:12, 8:14, 8:07, 8:16, 8:14, 8:04, 8:09, 8:12, Total 8.00 @8:12)


Week 8 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to max 9:00|5.12|9:11
Steady 8M @ 8:30 to max 8:00|DNS|DNS
Intervals 5x800 @ 6:45 to max 6:15 | DNS | DNS
LSR 16M @ 9:00 to max 8:45| DNS | DNS


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
27 / 27 / 05 / 00 / 46 |5.12 / 18.24 / 206.60

outforarun

Week 9 began yesterday morning. A surprisingly cold one. Frost on the roofs outside. I hadn't planned for this and had no gloves ready, rummaging for them now would risk waking the others so headed out without. Chilly enough for the first mile or two but then barely noticed. The new 9:30 to 9:00 recovery pace works out well although I spend a lot of the run slowing down. I realise I'm not really recovering from anything immediate on these runs but they do work as a nice way of easing me into a new week's running.

No niggles or tweaks during run or later during the day.

M01 9:16
M02 8:57
M03 9:03
M04 9:08
M05 9:05

Total 5.13M @ 9:07

Week 9 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to max 9:00 |5.13|9:07
Steady 5M @ 8:30 to max 8:00 ||
Tempo 6M @ 7:30 to max 7:00 ||
LSR 14M @ 9:00 to max 8:45 ||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
28 / 28 / 05 / 00 / 46 |5.13 / 23.37 / 211.74

outforarun

Fell asleep last night at the start of extra-time in the Chelsea Napoli game. The body tries to grab sleep at every opportunity these days. I wake around 3 in the morning, the tv has been switched off, I'm vaguely aware that Napoli are out. I have the presence of mind to set my alarm for 5:30 and drift back to sleep.

It was tough to get up and out. At least it was much milder today. My first run with my new steady pace, 8:30 to 8:00. I want to run at 8:2X pace for this one and pay attention to the Garmin throughout the 5 miles. It's a nice pace, the effort feels about appropriate for a 6am run. I'm slightly envious of a taxi-driver that I pass three times on my three loops: driver seat reclined, engine purring, and he's in a motionless deep deep sleep. I swear I could hear him snoring.

Again the legs feel ok during and after the run. A little stiffness in left heel.

I'll see how I feel on Sunday but I'm seriously thinking of increasing the planned 10 miles up to 14 miles. This to compensate a little for the 14 miler and 16 miler I missed due to injury over the last two weekends. It also makes the jump up to 16 miles the Sunday afterwards a little less dramatic.

Hoping Milan get a good draw tomorrow.

M01 8:26
M02 8:19
M03 8:18
M04 8:17
M05 8:27

Total 5.07M @ 8:22

Week 9 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to max 9:00 |5.13 | 9:07
Steady 5M @ 8:30 to max 8:00 |5.07 | 8:22
Tempo 6M @ 7:30 to max 7:00 ||
LSR 10M or 14M @ 9:00 to max 8:45 ||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
29 / 29 / 05 / 00 / 45 |10.20 / 28.44 / 216.80

outforarun

Was a little apprehensive ahead of my Paddy's Day tempo run. First time in around 3 weeks since I aimed for sub 7:30 pace. Took my warm-up really easy at 9:34 pace. Got to the start of my trusted 6 mile loop, few slugs of water and off I go. Fingers crossed.

The idea was to be cautious and try keep to the slow end of target pace, aim for 7:2X on the watch. The first mile up Chesterfield goes almost according to plan and logs at 7:19. Mile 2 is the only mile where I get some unwanted feedback from my legs. Right foot is a bit sore. It improves as soon as I turn down toward the Papal Cross. I've forgotten about it as I double back up Chesterfield. Mile 2 is 7:21. That's more like it.

Plan starts to go a bit of the rails when I log a 7:14 on mile 3. And now I'm onto the faster miles of the loop. Make further effort to slow, I've said this before but sometimes it's hard to try run slower when you're trying to run fast. The consolation I'm taking is that on previous 6 mile tempos I had to work to stay at 7:1X pace; this morning instead I have to work to slow down to 7:2X pace. Mile 4 is 7:20. Mile 5 is 7:15, here I blame two guys that I aimed to reel in, and I always up the pace a bit when I overtake. Final mile is 7:18. And the pace for the run is also 7:18.

So I don't get the 7:2X pace I was aiming for but I'm happy enough because I still feel I was genuinely trying to take my foot off the gas for most of the run. Overall legs feel fine after the run, small ache in right foot only cause for concern. Calves are good so the stretches I'm doing must be having an effect.

Warm-up 1.25M @ 9:34

M01 7:19 (+15m)
M02 7:21 (+9m)
M03 7:14 (-1m)
M04 7:20 (-21m)
M05 7:15 (-8m)
M06 7:18 (+5)

Total 6.00M @ 7:18

Warm-down 1.18M @ 8:32

http://connect.garmin.com/splits/159003496


Week 9 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to max 9:00 |5.13 | 9:07
Steady 5M @ 8:30 to max 8:00 |5.07 | 8:22
Tempo 6M @ 7:30 to max 7:00 |6.00| 7:18
LSR 10M or 14M @ 9:00 to max 8:45 ||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
30 / 30 / 05 / 00 / 44 |18.64 / 36.87 / 225.24