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2012 4 Races for 4 PBs
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Recovery 5 Miles
Not a happy session. On the road Friday morning at 5:22am. Thursday evening's intervals completed only around 9 hours earlier. The first mile was my slowest mile of the year at 10:00 something :eek:
I hadn't switched the Garmin properly so I was splitting at 0.93 miles. Anyway the pace picked up as the run progressed. Then at the end of mile 4 on a downhill stretch the hip and glute twinge heavily again.
I complete the session. I'm not happy.
Total 5.10M @ 9:27
Week 10 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15|8.06| 9:06
V02 13K with 5x800m @ 6:45 to 6:50 |8.03 | 8:18 (800m average 3:17 (6:37))
Recovery 5M @ 9:15 to 9:30 | 5.10 | 9:27
General Aerobic 8M @ 9:00 to 9:15 with 8x100m Strides | |
MLR 14M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
40 / 40 / 06 / 00 / 40 | 21.19 / 21.19 / 390.84
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General aerobic 8 Mile with 8x100m Strides
Fail
My mood had picked up a bit since Friday morning as my hip/glute definitely felt better. Gorgeous Saturday lunchtime sunshine as I head over to the Park.
I settle into GA pace and it feels really comfortable and the legs feel good. Really into the run and enjoying it, feels effortless. All the time I'm asking myself, should I skip the strides, leave the hip/glute alone for the day. Decide I'll try the first one or two to see how I feel. Wrong decision.
20ms into first set of strides an ouch ouch ouch hobble to a stop. Glute did not like that. Drop the strides and just continue at GA pace to bring up the distance. Dullest of aches in the glute accompanying me for the rest of the run.
Total 8.14M @ 9:06
This is my 5th marathon training cycle, but it's the first time I've had an injury that forces me to re-assess my marathon goal. I really want to run Cork and I don't want to postpone until Dublin. However if I continue following P&D to the letter I'm not going to let myself recover from this glute strain. So the plan is:- continue to complete the prescribed P&D mileage
- replace VO2 max sessions with GA sessions
- drop strides completely
- stretching 4 proper sessions a week - logged
- foam roller 4 proper sessions a week - logged
- new CCM13 goal = PB, i.e. sub 3:40
Week 10 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15|8.06| 9:06
V02 13K with 5x800m @ 6:45 to 6:50 |8.03 | 8:18 (800m average 3:17 (6:37))
Recovery 5M @ 9:15 to 9:30 | 5.10 | 9:27
General Aerobic 8M @ 9:00 to 9:15 with 8x100m Strides | 8.14 | 9:06, strides abandoned, glute
MLR 14M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
41 / 40 / 06 / 00 / 39 | 29.33 / 29.33 / 398.98
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Strides should not be as stressful as you make them sound. The pace for the 100m strides shouldn't be much more than the vo2max sessions!! They aren't full out sprints.
hmmm, my VO2 Max sessions target 6:45 to 6:50 pace, and my strides have been averaging 5:3X pace. You could be onto something there.
I'm doing the strides and I'm thinking "ah sure this isn't a full out sprint I could run much faster than this" might be that I'm over-estimating my potential 100m pace.
Thanks for the advise, mentally I'm coping well with P&D, but the legs are walking a tightrope. It's a step up in mileage for me for sure, but I like it and I'm keen to stay close to this sort of mileage even after P&D is finished.0 -
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Lactate Threshold 11M with 7M @ 15K to HM pace
A thoroughly satisfying run
Took the day off, partially to do some work around the house, partially to avoid doing this LT session in the really early hours. I'm swapping the first two runs of week 11 around.
Was nervous heading into this one. I could feel a slight tightness in the glute and I was preparing myself for the worst. Headed out into light drizzle at around 10:30am. Two miles warm-up included a run up the Kyber. Crossed the road by the Phoenix and started the LT section at the start of the North Road.
A lap up the North Road and back down Chesterfield to the Phoenix is just shy of 2 miles (1.98). I'd do three laps then half a mile into a fourth lap before turning back to the start of the loop to bring up 7 miles.
Right from the start the pace felt comfortable. I'd wanted to try stay high 7:20s but instead I was happy to travel at 7:17/18 pace as the effort felt right. This is a nice smooth loop and I'm already thinking of using it for a series of 10Ks later in the plan. Breathing was more pronounced on the North Road and then the descent back to the Phoenix is a nice gentle recovery before starting a new lap. I found myself having to put the brakes on more than having to pick up the speed. The miles tipped by nicely, tough but not too tough. And most importantly of all - the glute stayed quiet the whole way round
The pace picked up a little near the end and I completed 7.08 miles at 7:15 average. I think I could have continued for another mile or two if I had to. I really enjoyed this one and it has already made me note 7:15 as minimum target pace for Frank Duffy later in the summer.
Warm-up 2.01M @ 8:47
LT 7.08M @ 7:15
Cool-down 2.12M @ 8:48
Total 11.21 @ 7:49
Week 11 Session Targets|Actual Distance|Actual Pace
Recovery 7M @ 9:15 to 9:30 (dropping 6x100m strides)||
LT 11M with 7M @ <7:30 |11.21 | 7:49 (7M @ 7:15)
MLR 12M @ 8:45 to 9:00 | |
Recovery 5M @ 9:15 to 9:30 ||
LSR 20M @ 8:45 to 9:00 ||
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
43 / 42 / 06 / 00 / 37 | 11.21 / 54.64 / 424.27
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10K Time Trial Garmin PB 10.01K in 42:29
Ok when P&D say 8K to 15K tune-up race, I say 10K time-trial. There'll be three of these, each a fortnight apart. I have my route picked out: three anti-clockwise laps from the Phoenix Roundabout to the Castleknock Roundabout via the North Road, plus roughly 500ms into a 4th lap. The route will be the same for each TT so I can better chart progress.
I've never timed myself over 10K before and I decided to switch the Garmin to metric for the day. I was thinking if I had a 10K race today I would target as a minimum a 7:0X finish. In metric this corresponds to a pace of 4:20 to 4:27. I'd take that and it would be a marker to aim for next time out.
Warm-up 3.35K @ 5:44 min/km (2.08M @ 9:13)
For the first time in a long time I felt warm while running. I broke a sweat even at this pace in just a t-shirt as I headed up the Kyber toward the Phoenix. Got to the starting point, stopped and took a few moments to reset the Garmin and just get myself ready for the task ahead. Hope the left glute, left achilles and right knee all behave. Here goes.
Kilometres 1 to 5
First km and I'm trying to find my pace. First time I glance at the Garmin it's reading 3:58. It seems easy, I decide that might be because I've barely covered 200ms and start to ease off. Pace drops to 4:05 and down to 4:10 and it still feels 'easy' and I still have to tell myself to keep dropping the pace or I'll pay for this later. It's a little windy heading round North Road, but still just a breeze compared to recent days. The first km logs at 4:12. I like the way a kilometre comes round faster than a mile. I decide this is still probably too fast, remind myself that 4:20 is the quick end of what I'd decided to target. Turn off the North Road and head down Chesterfield for the first time. Kilometre 2 logs at 4:22. Half of me is happy with this as it's inside my target pace, half of me is concerned that I'm slowing up. On a gentle descent now so the pace starts to pick up again. The legs feel fine, no protests from any of the usual suspects. Kilometre 3 is covered shortly before swinging back onto North Road and logs at 4:17. I start to think maybe of keeping it just faster than 4:20, it feels just about right, we'll see. Lap 2 of 3. The thing I notice most is my breathing, I'm not used to covering this distance at this pace and the lungs are getting a bit of a work-out, for now it's fine but I wonder how they'll cope. Kilometre 4 is 4:11. Oops, didn't feel that fast. I reach half-way just before the end of North Road, km 5 logging at 4:17. That's 21:19 for 5K.
Kilometres 6 to 10
As I'm a few metres away from turning onto Chesterfield I realise that if I don't speed up I'm going to have to stop and let a group of 30 or so kids on bikes pass me on the cycle path. I speed up and cut across the path just after the first 5 or 6 bikes. Onto the grass verge and overtake these leading bikes. Pace has upped, and that allows me to stay a few metres in front of them. There's a couple of adults with them and thankfully after a few 100ms they tell the posse to stop. Phew. I ease off a little, breathing is much more pronounced and I hope I haven't overcooked. Kilometre 6 logs at 4:15. I've recovered a bit before turning onto North Road for lap 3. Last lap; come on! I'm feeling it now. Tell myself that I can ease off a little and still be pretty sure of coming home in target. I only half listen to that voice. Part of me is saying if this was really a tune-up race I'd be less likely to slack off, so keep pushing.
Kilometre 7 is another 4:11. All about the lungs now, the legs are tired but they're not paining me, the breathing is the challenge. I'm at the point where I don't look at the watch anymore and just focus on keeping the effort constant. This is good, this tends to happen only near the end of races. Kilometre 8 is close to the end of North Road and it's 4:24 I don't see it but I suspect it's slow, it's into the wind on North Road on lap 3 after all. Happy to reach Chesterfield. I still try keep the effort constant knowing the descent will naturally increase the pace. I glance at the Garmin but only to see what distance is left. Reads 8.75K, less than 1500ms. Then I feel the start of a cramp in my stomach, ease off just a bit and stomach settles. I hear km 9 beep, don't look at watch. Finish the descent and turn onto North Road for the last time. As I pass the starting point I check distance again, 9.48K. Ok push a bit harder, just a straight run now. Lungs want me to stop. 9.93K. Push harder, head up and listening for the beep ......... 'Beep'. Hit stop and slow to a halt. Hands on hips for half a minute as I catch my breath.
Check the Garmin and delighted to see 42:29. I would have gone home happy with 43:XX. I covered the second 5K in 21:06, negative split.
Cool-down 3.21K @ 5:49 min/km (2.00M @ 9:22)
The legs felt ok on the cool-down, slightest of slightest hint of a twinge in the right glute. But nothing else, and the legs have felt fine for the rest of the day.
Really pleased with today's session. Means more to me when I convert it to miles: 6.22 @ 6:50. That pace would get me a 5 mile PB. And now I've a challenging marker to aim for next time out in 2 weeks. (Also passed 500 miles for the year).
KM01 4:12
KM02 4:22
KM03 4:17
KM04 4:11
KM05 4:17
KM06 4:15
KM07 4:11
KM08 4:24
KM09 4:11
KM10 4:06
Total 10.01K @ 4:15
http://connect.garmin.com/activity/300711313
Week 12 Session Targets|Actual Distance|Actual Pace
General Aerobic 8M @ 9:00 to 9:15 (replacing 8M Vo2 with 5 x 600m)| 8.04 | 9:03
MLR 12M @ 8:45 to 9:00 | 12.25 | 8:46
Recovery 5M @ 9:15 to 9:30 | 5.02 | 9:20
Time Trial 10K @ < 7:10 (< 4:27km) | 10.01 | 4:15 min/km (6.22M @ 6:50) 10.30M for the day
LSR 17M @ 8:45 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
51 / 50 / 06 / 00 / 29 | 35.61 / 134.40 / 504.06
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Keep training for it! I think you definitely have it in you. A real 10k race would have you even quicker, so you can take the normally optimistic McMillan calc marathon time as indicating your ability to go sub 3:30 imo. Plus you're 6 weeks out. 0
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Keep training for it! I think you definitely have it in you. A real 10k race would have you even quicker, so you can take the normally optimistic McMillan calc marathon time as indicating your ability to go sub 3:30 imo. Plus you're 6 weeks out.
Right now I'm thinking 8:10 pace to secure a sub 3:35 time. But as you say I'm six weeks out so that could change (up or down) depending on how things go.0 -
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