2012 4 Races for 4 PBs

outforarun

Out before 7 this morning. Frost on the neighbour's roof. Warm-up over first two miles and then run on fast effort for the next two. Wasn't too concerned with keeping to 7:30 just ran at a 'comfortably' fast pace. Posted my first sub 7:00 minute mile of the year and kept the average pace over the two tempo miles just under 7:00 minutes with a 7:02 on the second mile. It felt harder to average 7:2X over two miles back at the start of this program.

That's my fast fix over. No more running at this pace for two weeks. Can't wait though to start running some intervals and more tempos when I'm preparing for the Frank Duffy.

Only when I was stretching did I realise that I hadn't completed 6Ms. Seriously considered going back on the road for 0.07 miles.

M1 8:32
M2 8:04
M3 6:56
M4 7:02
M5 8:21
0.93M 7:55

Total 5.93M @ 7:54

Week 12 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:31
Tempo 6M with 2M @ 7:30|5.93|7:54 with 2M @ 6:59
Easy 5M @ 8:35||
PMP 6M @ 7:45||
LSR 12M @ 8:45||

outforarun

Warm and polluted. We need some rain, air smelled like Milan air this morning. For the first time in a long time I could feel my calves a little stiff. I'm guessing the stiffness comes from yesterday's fast couple of miles. Paced well.

Then I'm getting dressed after my shower and ouch! I strain something, groin area. Sharp enough. A bit sore afterwards in work whenever I get up to move around. Sore if I put my weight on my right leg. Feels better now after walking home. Tomorrow's a rest day and I'll see how it feels Saturday morning. Might have to swap 6Ms PMP with 6Ms Easy. I'll see how I feel.

M1 8:45
M2 8:30
M3 8:46
M4 8:34
M5 8:35

Total 5.13M @ 8:38

Week 12 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:31
Tempo 6M with 2M @ 7:30|5.93|7:54 with 2M @ 6:59
Easy 5M @ 8:35|5.13|8:38
PMP 6M @ 7:45||
LSR 12M @ 8:45||

outforarun

Night's sleep seems to have worked wonders, barely notice any soreness at all today. No running this evening and hopefully a second night's sleep will get me back to 100%. I'll still play it cautious tomorrow morning, suss out how I feel during my warm-up.

outforarun

I jog from home to Park, 1.24 miles @ 9:25, groin feels ok. If I feel any twinges I'll drop the pace on today's run. Don't need to as everything seems in order. Hardly anyone in the Park early Saturday morning.

First three miles today my legs don't really feel up for it. I have energy, don't feel tired, no stiffness or soreness, legs just feel a bit heavy and a bit unresponsive. Second three miles instead are fine. Ran this without knee support, first time doing that on PMP. Stetches and walk home. This pace is definitely easier now.

http://connect.garmin.com/activity/81602148

M1 7:39
M2 7:43
M3 7:40
M4 7:36
M5 7:46
M6 7:38

Total 6.00M @ 7:41

Week 12 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:31
Tempo 6M with 2M @ 7:30|5.93|7:54 with 2M @ 6:59
Easy 5M @ 8:35|5.13|8:38
PMP 6M @ 7:45|6.00|7:41
LSR 12M @ 8:45||

outforarun

Limerick running.

http://connect.garmin.com/activity/81602135

All quiet Easter Sunday morning around streets of Limerick. Run across the Shannon and do 5 laps of the North Circular Road. If I saw a dozen cars all run then it was a lot. Enjoyed this one. Even enjoyed the bit of drizzle/light rain. Met a few other runners, probably getting ready for the Great Run next weekend. I ran a little faster than intended with 4 miles at 8:3X pace. Ran all of this week without knee-support and everything feels fine.

Feel refreshed and ready for my second peak training week.

M01 8:39
M02 8:36
M03 8:43
M04 8:42
M05 8:43
M06 8:38
M07 8:55
M08 8:42
M09 8:39
M10 8:42
M11 8:42
M12 8:37

Total 12.19M @ 8:42

Week 12 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:31
Tempo 6M with 2M @ 7:30|5.93|7:54 with 2M @ 6:59
Easy 5M @ 8:35|5.13|8:38
PMP 6M @ 7:45|6.00|7:41
LSR 12M @ 8:45|12.19|8:42

outforarun

Stayed in bed as long as possible this morning. Out at 7:10. Warm damp and overcast. Long week of running in program, so this 5 miles just a warm-up. No protests from knees, glute or groin. Day off work tomorrow so looking forward to having the Park to myself for the guts of my 10 miler.

M1 8:55
M2 8:25
M3 8:35
M4 8:32
M5 8:46

Total 5.09M @ 8:38

Week 13 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.09|8:38
Regular 10M @ 8:20||
Easy 5M @ 8:35||
PMP 10M @ 7:45||
LSR 20M @ 8:45||

outforarun

Not a cloud in the sky. A handful of runners in the Park. Deer lounging under the trees. Picked a great day take off work, a great morning to go for a run.

Once again I struggle to keep at 8:20 pace. The last part of the run I do in the grounds alongside IMMA. There's a windy loop of a footpath there that dips up and down very severely. I'm feeling good so against my better judgement I up the pace around 3 laps of this. With the short loop it feels almost like a track session. I feel fine running but then later in the morning, while walking, my right knee twinges a bit. Does so again on and off for the rest of the day. I'm going to push tomorrow's easy 5 miles out to Friday morning, just to give the knee a little extra time. Have to be more disciplined over the next weeks.

M01 8:39
M02 8:03
M03 8:12
M04 8:12
M05 8:20
M06 8:24
M07 8:17
M08 8:17
M09 8:04
M10 8:01

Total 10.28M @ 8:15

Week 13 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.09|8:38
Regular 10M @ 8:20|10.28|8:15
Easy 5M @ 8:35||
PMP 10M @ 7:45||
LSR 20M @ 8:45||

outforarun

:):) Unofficial 10M PB 1:16:24 :):)

Second consecutive unofficial 10M PB, taking 20 seconds off my time of 2 weeks ago, over the same route. Happy about this because I skipped Thursday's session. Right knee was tweaking after my 10 miler of last Wednesday. Decided to postpone my Thursday run until Friday but wasn't happy that my knee was sufficiently rested so I didn't run either on Friday. Maybe I'm getting paranoid at this late stage of training but I really don't want to take any risks.

That's my 4th session missed since starting on February 1st, 60 sessions completed out of a planned 64 to date. But amazingly I've just checked on GarminConnect and I can see that when including warm-up miles I have totaled exactly 452.00 miles since February 1st, which is exactly the number of miles I should have completed to date following Hal Higdon's plan.

Today's run felt relatively comfortable. First 5 miles in 38:24, second 5 miles in 37:53.

I ran more on pace than on effort so I was pushing on the hillier miles. Like two weeks ago when I start into mile 6 I increase my effort because I know it's mostly uphill. Then mile 7 is mostly downhill but the step-up in effort from mile 6 just powers me through it, hence, like 2 weeks ago I go under 7:30 on mile 7. Picked up the pace again on mile 10 because having gone under 7:45 for 9 consecutive miles I wanted to have a full set :rolleyes:.

Slight ache in right glute, knees were fine, groin was fine.

http://connect.garmin.com/activity/82535500

Warm-up 1.26M @ 9:05

M01 7:37
M02 7:39
M03 7:44
M04 7:40
M05 7:44
M06 7:38
M07 7:26
M08 7:37
M09 7:43
M10 7:29

Total 10.00M @ 7:38

Week 13 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.09|8:38
Regular 10M @ 8:20|10.28|8:15
Easy 5M @ 8:35|Didn't run|Didn't run
PMP 10M @ 7:45|10.00|7:38
LSR 20M @ 8:45||

outforarun

Another gorgeous morning. Band-aids check, prerun banana check, water bottle check. Out the door at 8:30 and head for the Park. Takes two miles before I find proper LSR pace, then I just settle down. Bit of chaffing after mile 4 :eek:. A bit of adjusting while running though and it sorts itself out, thankfully. Tip away round my usual route. No real aches or pains to report. I'm joined by a mate from work at the end of lap 12 and he runs with me up for nearly all the rest of the run. Strong winds around a lap of the playing fields by the cross. Was able to chat away without any problem. Again, I didn't take any jellies during the run. I should really plan to do so for the third and final 20 miler in 2 weeks time.

Legs are a bit stiff now, but everything seems to be in good knick, touchwood. 5 weeks to go, next week is a step-back week, then another peak week, then taper.

M01 9:03
M02 8:31
M03 8:39
M04 8:42
M05 8:49
M06 8:48
M07 8:54
M08 8:47
M09 8:43
M10 8:48 (brings me over 500 miles for the year)
M11 8:57
M12 8:47
M13 8:57
M14 8:45
M15 8:45
M16 9:07
M17 8:38
M18 8:28
M19 8:42
M20 8:43

Total 20.11M @ 8:46

Week 13 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.09|8:38
Regular 10M @ 8:20|10.28|8:15
Easy 5M @ 8:35|Didn't run|Didn't run
PMP 10M @ 7:45|10.00|7:38
LSR 20M @ 8:45|20.11|8:46

outforarun

Legs definitely tired but not broken, from last week's efforts. Started week 14 yesterday morning before work. Knees were tired. Took it easy over the first mile. Paced the last three miles well. No aches or pains after the run or during the rest of the day.

Decide while running that I'm not going to do any more tempos before Cork. I think I've built up a decent enough speed base and my Saturday PMPs should be sufficient 'speed' work. I know that if I run a tempo I'd be targeting 7:00 pace and I don't want to risk any strains at this stage. There'll be time enough for picking up strains etc when I start training for Frank Duffy.

M1 9:14
M2 8:28
M3 8:31
M4 8:35
M5 8:34

Total 5.10M @ 8:40

Week 14 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:40
Regular 6M @ 8:20||
Easy 5M @ 8:35||
PMP 6M @ 7:45||
LSR 12M @ 8:45||

outforarun

Pacing all over the place on this funny run.

Target pace was 8:20, I'm not able to figure out what that is. At times on this run I felt tired, at times I felt really good. On the first mile I checked the Garmin and saw 8:40 even though it felt like at least 8:30. Suppose I hadn't warmed up. Then on a later mile I check and see 7:50 pace when I was convinced it was around 8:15. Ended up with overall pace 8:09.

M1 8:12
M2 8:05
M3 8:01
M4 8:12
M5 8:15
M6 8:06

Total 6M @ 8:09

Week 14 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:40
Regular 6M @ 8:20|6.02|8:09
Easy 5M @ 8:35||
PMP 6M @ 7:45||
LSR 12M @ 8:45||

outforarun

Slept in Thursday morning so ran this one this morning instead. Unremarkable 5 miles. Calves a little stiff on the first mile. Spent the run trying to spot manhole covers, drains, etc that the cops haven't marked ahead of our Royal visit.

M1 8:41
M2 8:20
M3 8:31
M4 8:26
M5 8:36

Total 5.11M @ 8:31

Week 14 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:40
Regular 6M @ 8:20|6.02|8:09
Easy 5M @ 8:35|5.11|8:31
PMP 6M @ 7:45||
LSR 12M @ 8:45||

outforarun

I'm a day behind this week. Ran my PMP this morning, in Milan.

http://connect.garmin.com/activity/84397805

Man it was hot. I'd slept in so I didn't get out until gone 10am by which time it's already cooking outside. The sun was hot, the air was warm and heavy. Made today's 6 miles harder work than they should have been. The first half of the first mile I was running far too fast, this was because there were 4 guys running intervals along my path and I kinda got caught in their wake. Didn't really start to feel 'comfortable' until the end of mile 4. Definitely the warmest run of the year so far, sheets of sweat when I finished.

Because I'm a day behind, today was the first of 5 consecutive days of running; LSR tomorrow.

Warm-up 1.22M @ 9:15

M1 7:37
M2 7:44
M3 7:46
M4 7:49
M5 7:37
M6 7:33

Total 6.10M @ 7:41

Week 14 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:40
Regular 6M @ 8:20|6.02|8:09
Easy 5M @ 8:35|5.11|8:31
PMP 6M @ 7:45|6.10|7:41
LSR 12M @ 8:45||

outforarun

Another Milan run this morning. This time I got out earlier. Temperature must have dropped over 10 degrees overnight. It was almost chilly at first. Gradually warmed up during the run and there was bearable sunshine for the final two miles. Legs felt heavy and calves were stiff for the first maybe three miles, then I settled into a nice rhythm and paced very consistently with the last 8 miles all within 5 seconds of each other.

This time 4 weeks for now the marathon will be over! I'm still not convinced I'll break 3:30. Not that I'm expecting to be convinced over the next 4 weeks. And honestly I wouldn't want to be convinced, wouldn't be the same challenge then.

Race plan will be pretty straight forward. Find the 3:30 balloons, try to follow them till the 20 mile marker and then see how I feel.

Third and final peak training week begins tomorrow.

M01 8:35
M02 8:43
M03 8:40
M04 8:52
M05 8:40
M06 8:44
M07 8:42
M08 8:44
M09 8:45
M10 8:43
M11 8:41
M12 8:40

Total 12.09M @ 8:42

Week 14 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:40
Regular 6M @ 8:20|6.02|8:09
Easy 5M @ 8:35|5.11|8:31
PMP 6M @ 7:45|6.10|7:41
LSR 12M @ 8:45|12.09|8:42

outforarun

Another hot one in Milan yesterday. Pace well apart from mile 3. Legs are ok, it's the first time I've run the day immediately after an LSR. Day 3 of 5 consecutive days running completed, I'm curious to see how the legs manage.

M1 8:34
M2 8:35
M3 8:25
M4 8:37
M5 8:30

Total 5.04M @ 8:32

Week 15 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.04|8:32
Regular 10M @ 8:20||
Easy 5M @ 8:35||
PMP 10M @ 7:45||
LSR 20M @ 8:45||

outforarun

Still can't hit this pace properly. I kind of gave up trying to be honest. I find I run these 'regular' runs at about 80% to 85% effort. Basically it's a run where I don't try to run particularly fast and where I don't try to run particularly slow. i just run at what feels comfortable.

Ran this one this evening after work, over to the Park, three laps of the playing fields and back home. Very windy on the three laps. I had a late lunch at work and I could feel my stomach heavy. Calves took around 2 miles to warm up properly, but after 2 mile I settled nicely into the run. 8:0X pace felt very comfortable. One my second lap of the fields, on mile 6 I was shocked to check the Garmin and see 7:39 pace!! It never felt so easy. Ok so it was on a downhill, I couldn't hear the wind so I assume it was with me, and I was busy reeling in a group of Bootcamp runners, but still.

Finished the 10 miles averaging 8:10 pace and not out of breathe in the slightest. An encouraging mid-week run, especially as it was my 4th consecutive day running. Wonder will I suffer on Saturday's 10M PMP?

M01 8:12
M02 8:11
M03 8:07
M04 8:13
M05 8:05
M06 8:02
M07 8:00
M08 8:15
M09 8:00
M10 8:38

Total 10.01M @ 8:10

Week 15 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.04|8:32
Regular 10M @ 8:20|10.01|8:10
Easy 5M @ 8:35||
PMP 10M @ 7:45||
LSR 20M @ 8:45||

outforarun

Completed 5 consecutive days of running this evening. This is I think the first time I've run for 5 days in a row. Glad I've tomorrow off as legs do feel stiff now. I didn't fancy going out at all this evening but once I did I was fine, back to not feeling stiff at the start of run. I've a feeling Saturday's run will be tough.

M1 8:26
M2 8:31
M3 8:44
M4 8:38
M5 8:36

Total 5.14M @ 8:35

Week 15 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.04|8:32
Regular 10M @ 8:20|10.01|8:10
Easy 5M @ 8:35|5.14|8:35
PMP 10M @ 7:45||
LSR 20M @ 8:45||

outforarun

:):) Unofficial 10M PB 1:15:24 :):)

Had not been looking forward to this run. 32 miles already in my legs since Monday. Legs were heavy yesterday. Reluctantly got out of bed this morning. Reluctantly got on my gear. Reluctantly out the door. Felt heavy on my warm-up over to the Park. Ok, take it easy, stick to 7:45. Off I go.

First two miles up Chesterfield are 7:43 and 7:38. Down Ordnance and I keep the effort steady 7:36. Ok I'm going to start to feel it now surely, three more miles 7:33, 7:26, 7:29. I'm feeling fine. I feel better on uphill mile 6 than I did on the two previous 10 milers I did over this route. Mile 7 as always is my fastest mile on this route, 7:19. And I'm still feeling good. I'm kinda telling myself to slow down, but I'm enjoying the run and I'm feeling grand, the effort feels constant. Mile 8 along the playing fields is into a strong headwind still log 7:31. Still feeling ok. And finish with a 7:28 and a 7:34.

http://connect.garmin.com/activity/85627378

I feel I could have kept this pace up for another few miles.
Legs are fine now as I type. It's not really correct to call my Saturday runs PMPs anymore, today's run was 28" a mile faster than my real PMP.

I know all these 10M training PBs will mean nothing if I screw up the marathon. I wouldn't have run so fast today only for the fact that I felt really good and the effort felt constant.

Looking ahead to Frank Duffy, I guess target pace has to be somewhere between 7:20 and 7:30. Anyway that's for later.

Last 20M tomorrow. Going to try keep all miles between 8:46 and 8:50.

Warm-up 1.26M @ 9:26

M01 7:43
M02 7:38
M03 7:36
M04 7:33
M05 7:26
M06 7:29
M07 7:19
M08 7:31
M09 7:28
M10 7:34

Total 10.00M @ 7:32

Week 15 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.04|8:32
Regular 10M @ 8:20|10.01|8:10
Easy 5M @ 8:35|5.14|8:35
PMP 10M @ 7:45|10.00|7:32
LSR 20M @ 8:45||

outforarun

Completed my 3rd and final 20 miler yesterday morning. Didn't manage to keep the pace between 8:46 and 8:50 as planned, overall pace instead was 8:44. Felt a little more tired than on the previous two 20 milers but still finished feeling I could have gone on for much further. Legs were fine after a 63 mile week. Knees are a bit sore and stiff today but I'd expect that. I did notice that from mile 15 onwards I was quite hungry. I had a pre-run banana and ate some jelly-beans after 8 and 16 miles.

So that's peak training over and the taper begins. To be honest I'm glad, I'm looking forward to spending a little less time running over the next three weeks.

I'm going to drive myself silly wondering whether or not I'll break the 3:30. Based on Saturday's 10M time of 1:15:24, which I wasn't racing, McMillan has me at 3:31:11. So in theory I'm close. Don't know when I'll run my next Marathon (maybe Dublin next year or Milan in 2013) so I'm definitely going to go for it. Hopefully the pacers will help. A mate based in Cork is also aiming for 3:30 on the day so hopefully that willl help as well. 3 weeks to go!

M01 8:46
M02 8:40
M03 8:44
M04 8:38
M05 8:55
M06 8:41
M07 8:56
M08 8:48
M09 8:40
M10 8:42
M11 8:50
M12 8:50
M13 8:47
M14 8:43
M15 8:31
M16 8:48
M17 8:53
M18 8:43
M19 8:48
M20 8:26

Total 20.15M @ 8:44

Week 15 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.04|8:32
Regular 10M @ 8:20|10.01|8:10
Easy 5M @ 8:35|5.14|8:35
PMP 10M @ 7:45|10.00|7:32
LSR 20M @ 8:45|20.15|8:44

menoscemo

outforarun wrote: »

I'm going to drive myself silly wondering whether or not I'll break the 3:30. Based on Saturday's 10M time of 1:15:24, which I wasn't racing, McMillan has me at 3:31:11. So in theory I'm close. Don't know when I'll run my next Marathon (maybe Dublin next year or Milan in 2013) so I'm definitely going to go for it. Hopefully the pacers will help. A mate based in Cork is also aiming for 3:30 on the day so hopefully that willl help as well. 3 weeks to go!

You can't compare a training time to what you would have done in a Race. No doubt in a race you would be a good few minutes faster and with that McMillan would have you well inside 3:30. Anyways your training for a 3:30 marathon has been perfect and no doubt you'll do it. My Mate Oisin11178 will be pacing the 3:30 group in cork, so there should be good Craic in the group if nothing else!!

outforarun

menoscemo wrote: »

Anyways your training for a 3:30 marathon has been perfect and no doubt you'll do it.

Thanks for the vote of confidence. I hope you're right. Yeah I've read so many marathon reports where the pacers have been hugely instrumental in getting people over the line inside their target times. I'm hoping this will be the case in Cork. It'll be a different context in which to run, I've never run purposely in a group all with the same aim, looking forward to that.

outforarun

Taper began this evening after work. Took it very handy as well, legs feeling weary after last week's efforts. Concentrated a lot on how legs felt, everything seems in order, knees ok, calves ok, feet ok, groin and glutes ok. Just a general tiredness. Wore a cotton t-shirt this evening, been ages since I did that, it felt so much warmer because of it.

M01 8:42
M02 8:37
M03 8:57
M04 8:39
M05 8:37

Total 5.15M @ 8:42

Week 16 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.15|8:42
Regular 8M @ 8:20||
Easy 5M @ 8:35||
PMP 4M @ 7:45||
LSR 12M @ 8:45||

outforarun

Couldn't run yesterday so pushing my runs out a day this week.

Queen interrupted my run this evening. Couldn't get into the Park so I diverted up Infirmary Road along NCR for a while then skirted along outside the Park until I could eventually enter it. Up to and out the Castleknock Gate then turn around and run the same route home. far too much pavement.

Still feel a bit sluggish and heavy from last week. Didn't really feel in the mood to run. Stomach felt a bit odd at points as well. Stuck with it though and was comfortable posting an average pace of 8:15.

M01 8:29
M02 8:10
M03 8:04
M04 8:11
M05 8:08
M06 8:12
M07 8:15
M08 8:10

Total 8.68M @ 8:15

Week 16 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.15|8:42
Regular 8M @ 8:20|8.68|8:15
Easy 5M @ 8:35||
PMP 4M @ 7:45||
LSR 12M @ 8:45||

outforarun

Five steady miles after work yesterday evening. Started these a little too quick, put on the brakes a bit and finished spot-on target with 8:35 overall pace. Right knee gave a few twinges, I don't think it was anything serious (touchwood). Decide all the same that if it twinges again on my PMP I'll drop the pace.

M01 8:27
M02 8:30
M03 8:47
M04 8:35
M05 8:36

Total 5.15M @ 8:35

Week 16 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.15|8:42
Regular 8M @ 8:20|8.68|8:15
Easy 5M @ 8:35|5.15|8:35
PMP 4M @ 7:45||
LSR 12M @ 8:45||

outforarun

Once again PMP has become a misnomer for my Saturday runs. I'm running on effort on Saturdays and I'm getting more out of that effort as the weeks pass. Legs felt fine today, no twinges from right knee so I kept the pace up. Didn't head over to the Park, ran this around the block. Bit breezy at times. Breathing was good. Legs feel good now. Sometimes it feels easier to run fast for 4 or 5 miles than it does to plod along for 7 or 8 miles.

Warm-up 1.27M @ 9.28

M01 7:15
M02 7:32
M03 7:15
M04 7:10

Total 4.27M @ 7:19

Week 16 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.15|8:42
Regular 8M @ 8:20|8.68|8:15
Easy 5M @ 8:35|5.15|8:35
PMP 4M @ 7:45|4.27|7:19
LSR 12M @ 8:45||

outforarun

First taper week completed yesterday morning in Milan. Another really really hot run. I had a bottle of cold water in my hand at the start and after 6 miles it was already distinctly tepid. Sweated loads. This is the last time I'll run this far until marathon day. Paced just a little bit faster than I'd intended. When I don't watch the Garmin the pace tends to pick up a bit.

http://connect.garmin.com/activity/87613208

M01 8:42
M02 8:48
M03 8:36
M04 8:41
M05 8:47
M06 8:37
M07 8:42
M08 8:40
M09 8:47
M10 8:40
M11 8:40
M12 8:39

Total 12.09M @ 8:41

Week 16 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.15|8:42
Regular 8M @ 8:20|8.68|8:15
Easy 5M @ 8:35|5.15|8:35
PMP 4M @ 7:45|4.27|7:19
LSR 12M @ 8:45|12.09|8:41

outforarun

Warm weather Milan training continues. My warmest evening run ever, by a long way. It had been baking all day. I didn't manage to get out until late afternoon yesterday. The air was so hot and heavy. For the first time in ages I was willing a run to be over, it's just so uncomfortable in these conditions. When the run was over and I stop to stretch it felt like waves of heat just rippling up from the ground in circles around me. How do people run in this?

M01 8:37
M02 8:29
M03 8:24
M04 8:31

Total 4.42M @ 8:30

Week 17 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.42|8:30
Regular 6M @ 8:20||
Easy 4M @ 8:35||
PMP 4M @ 7:45||
LSR 8M @ 8:45||

outforarun

Another Milan run. This time I get out in the morning. It's cooler than last night but still ridiculously warm. My running is fine in so far as my legs feel ok, my breathing is ok, I'm just so so hot and sweaty and it feels like I'm swimming through a flood of hot air. I wonder is it good to be tapering in these conditions? As always I run my 8:20 pace runs too fast. Can't seem to settle on that pace.

M01 8:09
M02 8:15
M03 8:05
M04 8:11
M05 8:05
M06 8:05

Total 6.21M @ 8:08

Week 17 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.42|8:30
Regular 6M @ 8:20|6.21|8:08
Easy 4M @ 8:35||
PMP 4M @ 7:45||
LSR 8M @ 8:45||

outforarun

Ran this one on Friday rather than Thursday. It was just too hot Thursday morning and I hadn't slept well battling with heavy warm humid air and a crack team of mosquitos. Friday morning instead was overcast, still warm but manageable. I even felt one or two heavy drops of rain. Tipped around keeping all 4 miles at 8:3X. Don't feel full of energy this week, I'm assuming it's due to the weather and lack of decent sleep. I'm curious to see how lively I feel for Saturday's 'PMP'.

M01 8:30
M02 8:38
M03 8:30
M04 8:31

Total 4.19M @ 8:32

Week 17 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.42|8:30
Regular 6M @ 8:20|6.21|8:08
Easy 4M @ 8:35|4.19|8:32
PMP 4M @ 7:45||
LSR 8M @ 8:45||

outforarun

:rolleyes::rolleyes::rolleyes: Unofficial 4M PB 28:25 :rolleyes::rolleyes::rolleyes:

Huge thunderstorm last night cleared away all the humidity and heavy hot air of the last week. This morning was pleasantly warm and gloriously clear, not a cloud in the sky, snowcapped mountains clear on the horizon. Great morning for a run.

Mentally I've abandoned 7:45 pace for these runs and really I'm expecting 7:30 pace, especially as it's over 4 miles. Felt a bit more lively this morning than the last few days, so after a 1.25 mile warm-up I set off at a very healthy clip. Funny it felt fast but not that fast, I record a 6:49 first mile. Ok, no matter how good I might feel I know that's too fast, I drop off the pace, not a lot. 7:05 for mile 2. Tell myself I can (should) slow down, but keep tipping away and complete mile 3 in 7:16. Ok one more mile, sure there's no point in slowing down now. Finish mile 4 in 7:11 and quickly press the brakes (Garmin Stop button). That's a training PB over 4 miles. Good work out for the lungs. Last of my Milan runs for a while.

http://connect.garmin.com/activity/88498114

Ok it's several hours later and my legs feel absolutely fine. But no more living dangerously. Nothing faster than 7:45 next week (if even that).

M01 6:49
M02 7:05
M03 7:16
M04 7:11

Total 4.00M @ 7:06

Week 17 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.42|8:30
Regular 6M @ 8:20|6.21|8:08
Easy 4M @ 8:35|4.19|8:32
PMP 4M @ 7:45|4.00|7:06
LSR 8M @ 8:45||