2012 4 Races for 4 PBs

tang1

Great running again, your flying it.

outforarun

Legs felt good Saturday evening. Sunday I was up and about for 90 minutes before starting my 12 miler and legs still didn't really feel tired from the 10 mile tempo. Started off a bit too fast. No unusual soreness or stiffness. Feel comfortable from the off. I missed the sunshine of early morning but still this weekend it's been great not running in the wet, cold or wind. I brought a gel with me today, more as a treat than as a necessity. I'll try carrying gels with safety pins next Sunday. Left knee starts to niggle a little over the closing miles, but I'm not overly concerned.

16 weeks completed. Next week is the last week of peak training culminating in a 22 miler on Sunday with the last 8 at PMP. Then it's three weeks taper. Race number arrived in the post. Counting the days now.

M01 8:41
M02 8:37
M03 8:39
M04 8:52
M05 8:51
M06 8:42
M07 8:43
M08 8:49
M09 8:49
M10 8:49
M11 9:00
M12 8:46

Total 12.12M @ 8:47

Week 16 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:18
Steady 6M @ 8:30 to 8:00 | 6.00 | 8:20
Tempo 10M @ 7:30 to 7:00| 10.05 | 7:18
LSR 12M @ 9:00 to 8:45| 12.12 | 8:47


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
59 / 59 / 05 / 00 / 15 |35.68 / 35.68 / 512.99

outforarun

Another four day block of running started early this morning. Sore left heel for the first two miles or so. Legs feel more tired this morning than they did after last weekend's running. I think the 3 day gap is to blame. I have tomorrow off work so I'll do my 10 miler at a reasonable hour and I expect/hope that the legs will respond better.

Really into countdown phase now. Really starting to ask myself if the sub 3:30 is on or not. Sources of confidence to date are the two LSRs with PMP miles that I've completed especially the 12+6 LSR. The two recent 1:13 times over 10 miles are also a boost. Introduction of gels is also a good move I think. Biggest sources of doubt - 4 day running week and overall low mileage to date in this plan (512M). Also marathon history reads two marathons and two walls hit, so form there isn't encouraging.

It's going to be a long May :rolleyes:

M01 9:30
M02 9:00
M03 9:06
M04 9:05
M05 9:02

Total 5.12M @ 9:09

Week 17 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:09
Steady 10M @ 8:30 to 8:00 | |
Steady 6M @ 8:30 to 8:00| |
LSR 22M 14 @ 9:00 to 8:45 + 8M @ 8:00 to 7:50| |


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
60 / 60 / 05 / 00 / 14 | 5.12 / 40.80 / 518.11

ManFromAtlantis

the way you've followed your traing plan has been pretty impressive. you followed it like a machine. even when injury struck you did the sensible thing and rested properly. easy said hard to do.
marathon history will keep you from running out too hard. ive often wondered if some of your 8;30 - 9;00 min miles run should be done a bit faster, but i think in fairness the 'experts' do say keep the easy runs slower like you've done. so it will be really intersting to see how you get on. by the way you 10 mile times suggest that the training program is spot on. if and when you break the 3:30 i for one will be slowing down my easy run pace.

outforarun

Got out early Friday afternoon for this one. Decided to test-run with my new Nimbus.

I think taper madness might be setting in a week early. I’m finding my legs are often feeling heavy and stiff on runs of late, I can’t figure if it’s due to this peak training phase or if it’s because I’ve broken 500 miles on my current Nimbus. So I’m reluctant to continue in the current pair but I’m also reluctant to change runners so soon to the marathon. I reckon either way if I pick up an injury I’ll end up blaming it on not switching runners soon enough or on switching runners. Damned if I do, damned if I don't.

Took three miles or so today before the legs started to feel ok. Both heels were sore enough at the outset. Sub 8:30 pace felt harder that it should feel, causing me to worry about Sunday’s big session. Some strong winds to deal with today especially round the playing fields. Nasty dark clouds on the horizon and there’s one loud roll of thunder. I manage to avoid any showers though.

New shoes went ok I guess. Now I have to decide if I’ll stick with them or not.
Overall pace for the run ended up higher than I’d intended at 8:11 pace, happy with how fresh and easy my breathing is when I stop running. Upper body is feeling good, just the legs that are weighing of late.

Was a little worried in the evening when I went to Richmond Park (St Pat’s v CCFC, cracking game). The last time I felt an injury come on was while standing at a game after running a fastish steady session earlier in the day. No need to worry today though, all seems in order.

M01 8:08
M02 8:15
M03 8:09
M04 8:13
M05 8:15
M06 8:14
M07 8:04
M08 8:09
M09 8:08
M10 8:09

Total 10.13M @ 8:11

Week 17 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:09
Steady 10M @ 8:30 to 8:00 | 10.13 | 8:11
Steady 6M @ 8:30 to 8:00| |
LSR 22M 14 @ 9:00 to 8:45 + 8M @ 8:00 to 7:50| |


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
61 / 61 / 05 / 00 / 13 | 15.25 / 50.94 / 528.25

outforarun

Saturday's run was spent thinking about Sunday's run. Decided I'd run this steady 6 miler around my usual 6 mile route in the Park. I trotted over to the starting and back home afterwards, just to add a few extra miles.

I bring the new Nimbus out again. It's sunny and warm today, nicest running conditions in a long while. Quite a few other runners out today. I could feel the pace sneaking up every now and again and had to work on keeping it down. Left heel sore but better than yesterday. I'm happy I decided to replace the intervals originally planned for today with this easier task. I want to be relatively fresh for tomorrow's test. Keep just a 3 second spread between fastest and slowest miles.

Happy to finish this and just focus on Sunday's session.

Warm-up 1.24M @ 9:30

M01 8:16
M02 8:18
M03 8:17
M04 8:18
M05 8:19
M06 8:16

Total 6.00M @ 8:18

Warm-down 1.18M @ 9:03

Week 17 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:09
Steady 10M @ 8:30 to 8:00 | 10.13 | 8:11
Steady 6M @ 8:30 to 8:00| 6.00 | 8:18
LSR 22M 14 @ 9:00 to 8:45 + 8M @ 8:00 to 7:50| |


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
62 / 62 / 05 / 00 / 12 | 23.67 / 59.36 / 536.67

outforarun

Huge Confidence Boost

This was the big one and it had been looming for some days now. I wasn't looking forward to it, the legs haven't felt fresh of late and I feared that today's run could go pear-shaped and make a dent in my already shaky confidence.

I made sure to get a good night's sleep, even if it was on the sofa at least it would be uninterrupted. I was up at 7:15 and took it handy around home for a while. Had a banana and a yoghurt. Pinned two gels to my shorts and headed out shortly after 8:30. Sun was shining but it was breezy. Opted for the new Nimbus.

Today's route: head to Park via Park Gate, then a lap is from the first roundabout, behind the zoo following main road up to the Castleknock Gate then back down Ordnance and the Upper Glen Road, S-bends, Military Road and back to the roundabout. 3 laps like this on the menu then back out Park Gate and home.

I abandon the gels pinned to shorts approach after about 5 metres. They're flapping everywhere and if they don't eventually fall off they'll just end up driving me crazy. Stuff two into my pocket. I think I'll risk this on marathon day and tape a third gel to my bottle.

Lap 1
Legs didn't feel very fresh on the way over to the Park but they gradually loosen up as I head past the zoo. Takes a while to find my pace. I intend to try stay at 8:5X pace but don't have much success doing so. I'm happy to reach the Castleknock Gate, out one pedestrian gate, in the other and then enjoy the first downhill stretch of the day. I'm really glad that the sun is out and just tell myself to try enjoy the run, at least the first 14 miles. Take first gel after 7 miles as I head down Military Road. Make sure the second gel is well zipped up. One lap down. So far so good, legs probably feel as good as they have done since this 4 day running block started last Thursday morning.

Lap 2
Still feeling ok and have a nice rhythm going. Some clouds have rolled in though and the breezes have become very strong in parts. I have to lean into the wind coming round the exposed curve of North Road. I really can't predict how the legs will feel when I up the pace but right now they feel fine. I reckon that the first 4 PMP miles will be ok but that the last 4 PMP miles could be tough. Tell myself not to get too discouraged if the PMP section proves tough, tell myself that if it is tough it will act literally to toughen me up for marathon day. Use another runner to keep the pace down as I travel round Glen Road and S-bends. Getting close to the 14 mile mark now. Go through HM in around 1:55. Get the gel ready. Mile 14 beeps by the Wellington Monument. Suck the life out of the gel sachet and switch up gears.

Lap 3
The immediate increase in pace feels ok, but let's see how long it is before the legs object. Sun has come back out. Legs feel good, the extra stretch in my stride feels good. I actually enjoy it. The first PMP mile is easy and it logs at 7:48. Tell myself to ease off a bit. Next time I check the Garmin it shows 8:15, oops easing off to much, push again. Don't enjoy the wind again on the North Road. Mile 2 of PMP is 7:52. At the risk of running too fast I overtake another runner along this stretch. Happy to head up to the Castleknock Gate again and get some relief from the wind. The descent now down Ordnance and the Glen Road sees the pace back into 7:4X. I tell myself to slow down - but to be honest it feels comfortable. I'm waiting for the legs to lose energy but they're holding up. Miles 3 and 4 are 7:47 and 7:46. Now I'm into the last 4 miles. Breathing is fine. Miles 19 (7:44) and 20 (7:43) are logged and the pace is picking up with no noticeable increase in effort.

Two weeks ago I suffered over the last 3 miles of my 20 miler. Today 20 miles pass and I feel good. No hunger either today. Confidence grows with each passing minute. I know I've aimed for 7:5X pace on this PMP section but I'm happy to continue at this pace as long as it feels ok. I don't care if I have to log this as a not-on-target session. Mile 21 is 7:42. I'd be taking another gel here in Cork. Enjoy the last mile knowing that I'm not going to fail now. Mile 22 is 7:51.

Thrilled with how this run went. Confidence has been bolstered a lot. I ask myself if I could have continued to full marathon distance at PMP pace today and I reckon the answer is yes, especially with another gel to kick-in. The Garmin shows around 2700 calories burned, but the two consumed gels were worth around 900 calories so that's a net calorie loss of 1800, keeping me under the 2000 calorie threshold.

New Nimbus will stay first choice now and the old pair retire.

Let the taper madness commence.

M01 8:51
M02 8:39
M03 8:43
M04 8:56
M05 8:49
M06 8:47
M07 8:47
M08 8:54
M09 8:53
M10 8:53
M11 8:43
M12 8:42
M13 8:43
M14 8:51
M15 7:48
M16 7:52
M17 7:47
M18 7:46
M19 7:44
M20 7:43
M21 7:42
M22 7:51

Miles 01 to 14 @ 8:48
Miles 15 to 22 @ 7:47

Total 22.05M @ 8:28

Week 17 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:09
Steady 10M @ 8:30 to 8:00 | 10.13 | 8:11
Steady 6M @ 8:30 to 8:00| 6.00 | 8:18
LSR 22M 14 @ 9:00 to 8:45 + 8M @ 8:00 to 7:50| 22.05 | 14M @ 8:48 + 8M @ 7:47


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
63 / 62 / 05 / 00 / 11 | 45.72 / 81.41 / 558.72

outforarun

ManFromAtlantis wrote: »

it will be really intersting to see how you get on.

I still don't have an great certainty about how things will go, I think it'll be close. Today's run has definitely made me feel more optimistic.

irfrm

Great running all week, I think you will be well up for 3:30 on the big day, remember you will have the pacers and other 3:30ers(me) and the crowds to get you over the line.
Enjoy the taper

outforarun

Finding it hard this week to find time to update here.

Started my week's running yesterday, so setting myself up for another 4 day running block. My legs had felt fine in the days after Sunday's 22 miler, I was curious to see how they'd feel on my first run back. They felt surprisingly good. No aches or twinges or tweaks. First mile of the week is always the slowest of the week, today it's a 9:22. Then I need to focus for the rest of the run to stay within target range and not run too fast. Don't want any break down in discipline during these taper weeks.

M01 9:22
M02 9:01
M03 9:09
M04 8:52
M05 9:06

Total 5.14M @ 9:06

Week 18 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 |5:14| 9:06
Steady 6M @ 8:30 to 8:00 ||
Tempo 6M @ 7:30 to 7:00||
LSR 12M @ 9:00 to 8:45||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
64 / 63 / 05 / 00 / 10 | 5.14 / 86.55 / 563.86

outforarun

Session 70 :eek: this morning. Less than 10 sessions remaining.

Have to battle a bit to get up. I can see the finishing line for this training plan so maybe subconsciously I'm starting to think the work has been done. Need to stay disciplined. Out at 6am for 6 steady miles under a steady drizzle. Early runs don't feel so early when it's bright out. Once again legs were ok. Took maybe a mile to loosen up. Steady pace always feels a little harder at this hour. Complete another session on target.

Finding it harder and harder to concentrate at work, thoughts keep returning to June 4. Thinking paces. I know I'll aim for 7:5X pace, might run mile splits against 7:55 pace. I don't want to follow the 3:30 pacers and ignore the Garmin. I did that last year and I missed that element of monitoring and regulating my pace myself. Can't wait for race day to arrive. Must try pick up some gels at the weekend, I only have 2 of the ones I plan to run with.

M01 8:19
M02 8:09
M03 8:17
M04 8:11
M05 8:15
M06 8:25 (600 miles for the year)

Total 6.03M @ 8:16

Week 18 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 |5:14| 9:06
Steady 6M @ 8:30 to 8:00 | 6.03 | 8:16
Tempo 6M @ 7:30 to 7:00||
LSR 12M @ 9:00 to 8:45||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
65 / 64 / 05 / 00 / 9 | 11.17 / 92.58 / 569.89

outforarun

Another overcast session yesterday morning. The weather doesn't invite you out to run. Trot over to the starting point of my 6 miler. Curious to see how sub 7:30 pace feels today, it's been 2 weeks since the last run at this pace.

Take off up Chesterfield logging the first mile at 7:15. Feels fine. Then for the second tempo session in a row I find myself having to slow down out of 6:5X pace. The encouraging thing is that it doesn't feel that fast. Miles 2 and 3 are 7:05 and 7:00. The latter would have been a 6:5X if I hadn't put on the brakes. Take it a bit handier for the second half of the run, no point in breaking any records during taper. Found I was a bit tired alright on the last mile and it would have been tough to continue to 10 miles this morning.

Only one more fast session, a 5 miler next Saturday and I think I'll aim to keep it at 7:2X pace, no matter how comfortable it might feel to go faster.

Warm-up 1.28M @ 9:02

M01 7:15
M02 7:05
M03 7:00
M04 7:09
M05 7:22
M06 7:26

Total 6.00M @ 7:13

http://connect.garmin.com/activity/179969187

Warm-down 1.18M @ 8:37

Week 18 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5:14 | 9:06
Steady 6M @ 8:30 to 8:00 | 6.03 | 8:16
Tempo 6M @ 7:30 to 7:00| 6.00 | 7:13
LSR 12M @ 9:00 to 8:45||


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
66 / 65 / 05 / 00 / 8 | 19.63 / 101.04 / 578.35

outforarun

Uncomfortably humid this morning. Nice running weather is a rarity at the moment. Out later than usual at 10:00. 12 miles on the menu today, to the Park, one full lap, one shorter lap up the middle and back via playing fields and home.

Run of two halves this one. The first 6 miles my LSR pace felt really really slow and effortless had to concentrate nearly all the time on not running too fast. I've been cranking up the stretches I've been doing to help loosen out both heels and this seems to be paying off: both heels felt fine from mile 1 today.

The second 6 miles the humidity started to make the run unpleasant. The legs were still fine but the air just felt close and uncomfortable. Started to wish this run was over. Humidity is probably the thing I least like to run in, ahead of wind heat and cold. A light fresh breeze and warm sunny spells to keep the spirits up in Cork please.

Constantly thinking about revising the sessions planned for these taper weeks. I think this week coming I'll do 6 steady midweek and 10 LSR at the weekend, rather than the 8 and 8 I'd originally planned. Don't like the idea of not running double digits at least once more before Cork.

M01 8:53
M02 8:34
M03 8:42
M04 8:45
M05 8:43
M06 8:46
M07 8:43
M08 8:53
M09 8:42
M10 8:46
M11 8:56
M12 8:47

Total 12.11M @ 8:47

Week 18 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5:14 | 9:06
Steady 6M @ 8:30 to 8:00 | 6.03 | 8:16
Tempo 6M @ 7:30 to 7:00| 6.00 | 7:13
LSR 12M @ 9:00 to 8:45|12.11| 8:47


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
67 / 66 / 05 / 00 / 7 | 31.75 / 113.15 / 590.46

slowsteady

outforarun wrote: »

Constantly thinking about revising the sessions planned for these taper weeks. I think this week coming I'll do 6 steady midweek and 10 LSR at the weekend, rather than the 8 and 8 I'd originally planned. Don't like the idea of not running double digits at least once more before Cork.

Not too much revising. Your plan has worked well to date, remember the maximum benefit to be got out of taper weeks is rest:).

Was out myself yesterday and I agree with you, give me any weather rather than that humid stuff, it seems to suck all your energy.

outforarun

slowsteady wrote: »

Not too much revising. Your plan has worked well to date, remember the maximum benefit to be got out of taper weeks is rest:).

I know I know, but I reckon 6 Steady + 10 LSR is easier than 8 Steady + 8 LSR, especially when the steady miles happen at 6am.

outforarun

Warm and sunny at 6am!

Alarm woke me from a deep deep sleep where I was chasing metro trains

15 mins later the snooze shocked me back awake. Up and into gear and out the door and I reckon I was still half asleep for the first half-mile.

Unremarkable run and tbh that's what I want in these final 2 weeks. Tip along at recovery pace wondering what the weather will be like on race-day. Don't want it to be like today, it's 6am and while it's warm and sunny there's a hint of humidity.

Finish 5 miles on target.

Picked up some gels at lunchtime - noticed afterwards that they expire 05/2012. One risky gel it is on race-day unless I find some in the City Hall on registration day. Mango and Passion-fruit it has to be.

A taper-niggle (I hope) in right knee during the afternoon. Feels ok now.

M01 9:16
M02 9:02
M03 9:04
M04 9:06
M05 9:03

Total 5.11M @ 9:06

Week 19 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5:11 | 9:06
Steady 6M @ 8:30 to 8:00 | |
Tempo 5M @ 7:30 to 7:00| |
LSR 10M @ 9:00 to 8:45| |


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
68 / 67 / 05 / 00 / 6 | 5.11 / 118.27 / 595.97

irfrm

Long term forecast for weather in cork is rain and more rain, while your getting your tan I'm just getting wet:(

Take it easy for the next week , might see around the start.

outforarun

Playing catch-up with this log.

Didn't get as much sleep as I'd aimed to before Thursday's early run. The sunshine outside though makes it so much easier to get up and out. Get the pace wrong at the start and post a PMP pace first mile of 7:54. Put the brakes on and keep the remaining miles on target. No aches or niggles to report. Just ticking the boxes on this second last week of training.

M01 7:54
M02 8:21
M03 8:14
M04 8:21
M05 8:24 (600 miles of Marathon Training)
M06 8:20

Total 6.03M @ 8:17

Week 19 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.11 | 9:06
Steady 6M @ 8:30 to 8:00 | 6.03 | 8:17
Tempo 5M @ 7:30 to 7:00| |
LSR 10M @ 9:00 to 8:45| |


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
69 / 68 / 05 / 00 / 5 | 11.14 / 124.30 / 601.61

outforarun

Running in France this morning.

Overcast, humid and breezy. There's a handy loop right outside where I'm staying. I'd measured it on google maps beforehand at 1.05 miles and I'd been looking forward to this one. Two things I hadn't factored in - elevation and dogs.

The loop turns out to consist of a small straight a long steepish downhill, a slightly longer small straight and a windy dirt-track uphill. Very difficult to find correct pace/effort. Dogs. Most of the dogs on the loop were fenced in but I pass one farm on the downhill where there was no fencing, just two big kennels. First loop, there's a big black dog, lounging by a barn, raises it's head and doesn't seem too bothered. Second lap he/she is standing and has moved closer to the road, hmmm. Third lap he/she is by the road-side and gives two or three barks. Ok I don't like the way this is developing. This is middle of rural-nowhere south of Bordeaux and I could very well be the first runner this dog has ever seen. So I decide to run to near the start of the loop and then switch direction doubling-back to before the black-dog and then back to start. Turning the loop into an out-and back. But then I just end up just running back and forth along the longer straight as it's too humid and I don't fancy the dirt-track.

Glad to finish this messy run. Didn't enjoy it.

Warm-up 1.03M @ 8:39

M01 6:54
M02 7:22
M03 7:25
M04 7:39
M05 7:25

Total 5.04M @ 7:21

http://connect.garmin.com/activity/182273121

Warm-down 0.38M @ 9:29 (should I even be logging this?)

Week 19 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.11 | 9:06
Steady 6M @ 8:30 to 8:00 | 6.03 | 8:17
Tempo 5M @ 7:30 to 7:00|5.04 | 7:21
LSR 10M @ 9:00 to 8:45| |


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
70 / 69 / 05 / 00 / 4 | 17.59 / 130.74 / 608.05

outforarun

Didn't run today.

Had a 10 miler planned, but a combination of factors made me opt not to: 2 hours of sleep sitting on an armchair, generally feeling tired, not loving the running route here in France. I'd have run in Dublin.

I reckon (hope) running or not running this 10 miler shouldn't make a difference to race-day. Next week I aim to run 3 consecutive days and again maybe a 3 miler on Sunday morning. Hopefully that will see me good. It'd be 73 out of 79 sessions completed, all key sessions completed, plus one bonus run. I'd have signed for that at the outset.

irfrm

Missing miles at this stage will make no difference, keep you fresher.

outforarun

This morning was my first run in a few days and I was anxious and happy to get back on the road. Final week. I'm not too happy with myself for not running last Sunday, I know it shouldn't make any difference at this stage but all the same I feel like I've used the taper period as an excuse to skip a run.

This morning was drizzly and humid. Please, please, please don't let it be humid come Monday. Legs felt ok. Left heel giving some protest. Been stretching it during the day hopefully that will make a difference.

Thinking about what I'll do for the rest of the week. I might swap the 3M steady final session for 5M easy. I'd like one more run in the Park. I think from home to the Phoenix and back via the Kyber should be 5 miles, I'd like to confirm that as it'd be a nice 5 mile route on my doorstep. I'll see.


M01 9:19
M02 8:57
M03 9:07
M04 8:58
M05 9:07

Total 5.11M @ 9:06

Week 20 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.11 | 9:06
Steady 5M @ 8:30 to 8:00 | |
Steady 3M @ 8:30 to 8:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
71 / 70 / 06 / 00 / 2 | 5.11 / 135.85 / 613.16

slowsteady

outforarun wrote: »

Final week. I'm not too happy with myself for not running last Sunday, I know it shouldn't make any difference at this stage but all the same I feel like I've used the taper period as an excuse to skip a run.

This morning was drizzly and humid. Please, please, please don't let it be humid come Monday. Legs felt ok. Left heel giving some protest. Been stretching it during the day hopefully that will make a difference.

Taper kicking in well I see:D.

You have the hard work done, it will come together on the day. Good luck and look forward to a great report on a job well done.

PS - Enjoy it:)

ManFromAtlantis

best of luck outforarun. you've put in a lot of good work (many at unsociable hours)
go get it.

outforarun

Warm and sunny and not too humid this morning. Tried out that doorstep to Park, round the Kyber and back to doorstep route. Works out at 4.98 miles, so tagged on a wee bit at the end to bring up the 5. Nice convenient route.

Wasn't sure if I should go at steady pace today or not, but after 3 mins on the road I was feeling fine and steady pace felt comfortable. Some stiffness over the first mile but after that I felt fine. I had to concentrate on keeping the pace slow rather than fast, which is what I was hoping for. Lots of traffic heading to Bloom. Glad I decided to try this route, it's so much more enjoyable than 3 laps of the block.

Right. Nearly there. 3 miles steady (or maybe recovery) tomorrow, either early in the morning here or else around lunchtime in Cork. Lots of heel stretches. And then that's it.

Hope it's a problem with GarminConnect and not with my Forerunner but I can't load today's run. Site says 'uploading' and hangs. How I do not want that to happen to Monday's run!

M01 8:11
M02 8:07
M03 8:05
M04 8:19
M05 8:12

Total 5.02M @ 8:11

Week 20 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.11 | 9:06
Steady 5M @ 8:30 to 8:00 | 5.02 | 8:11
Steady 3M @ 8:30 to 8:00 | |


Sessions Completed / On Target / DNS / DNF / Remaining |Session Miles WTD / MTD / YTD
72 / 71 / 06 / 00 / 1 | 10.13 / 5.02 / 618.18

outforarun

On train. Stuffy. Everyone is coughing!!

ManFromAtlantis

what's your plan today? Expo? Ny idea what forecast like? What sort of numbers do cork and are there pacers? U following pacers if any? Anyhow, after ur 79 sessions the time had come tryand be confident. Best of luck again.

belcarra

Best of luck tomorrow O4aR!
I'm sure we'll get to meet in the build-up before the race tomorrow.

tang1

Best of luck in the morning, go get the time your training deserves.

Knightmove

Have been following your training for Cork with great interest. Good luck today, I am sure it will go really well.....