2012 4 Races for 4 PBs

neilc · 29-06-2011 12:37PM

Fantastic race report, sorry you didn't achieve your goal in the end. Your story resonates strongly with me because the goal for my next marathon in September is the exact same as yours was for Cork. Having ran straight into the wall on my last two marathons hoping to avoid it next time

outforarun · 30-06-2011 09:33AM

ManFromAtlantis wrote: »

i love my kayanos. they just the business. im always on teh look out for good deals on them. think i saw arnotts €105 and elverys €107 if im not mistaken.

Now don't quote me on this but I think the kayanos were on sale for 80 something in JD. I've been mostly injury-free with nimbus so I'm reluctant to change model. If it ain't broken . . .

outforarun · 30-06-2011 09:36AM

neilc wrote: »

Fantastic race report, sorry you didn't achieve your goal in the end. Your story resonates strongly with me because the goal for my next marathon in September is the exact same as yours was for Cork. Having ran straight into the wall on my last two marathons hoping to avoid it next time

Thanks man. Sounds crazy but the one think I would change about Cork 2011 if I was doing it again is I would have had a big pasta feed the night before. May not have prevented me from hitting the wall, instead of blowing up on 22 I might have blown up on 24. Good luck in September.

outforarun · 30-06-2011 11:26PM

Long hours at work at the moment. Yesterday morning I was just too tired to get up and out. Ran my steady run this morning instead after a better night's sleep. Beautiful out these mornings.

Ran this run more like a tempo run than a steady run. Didn't feel as sluggish and unresponsive at the start as I have done on the last few runs. On mile three I checked watch and was stunned to see 7:05 pace, admittedly it was on a downhill section but still. Slow down.

Finished with a 7:40 pace average. Feeling good.

Walked to work then listening to Desiree Ficker interview from episode 45 of Marathon Talk. Very positive interview.

M01 7:46
M02 7:34
M03 7:28
M04 7:43
M05 7:46

Total 5:05M @ 7:40

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.10|8:42
Steady 5M @ 7:45|5.05|7:40
PRP 6M @ 7:30||
LSR 10M @ 8:30||

outforarun · 02-07-2011 05:52PM

Warm-up across to the Park. Reset Garmin. This is the first time I've set out to run this far at 7:30 pace, so just a little apprehensive.

Mile 1 up Chesterfield. First time I check my pace it's 7:12, ok slow down. I ease up a bit but not enough logging 7:20 on first mile. I know that's too fast especially as mile one is all uphill. Ten seconds in the bank. Mile 2, legs feel a bit heavy and instead of a nice clip-clip-clip cadence it's slap-slap-slap along the path. Need to pick up new shoes later today. Mile 2 logs at 7:33. Seven seconds up. Mile 3 brings me down Ordnance and I start to feel a bit looser; 7:28. Nine seconds up.

When I run with target pace 7:45 I'd often enough log these times and it doesn't feel particularly difficult. It feels harder now though just cause I'm targeting 7:30, more pressure on. Lot of running is in the head. Mile 4 is another 7:28. 11 seconds up. Mile 5 has the hill up from Chapelizod Gate and hills around S-bends. This is slowest mile at 7:37. Four seconds up. I pick up the pace on mile 6, want to gain some seconds on the descent toward the bottom of Kyber. I manage to keep some of that extra momentum going to bring me up the hill towards the Monument. 7:12 on final mile 6. Finish 22 seconds ahead of my 45 min target. Felt hard for sure but not incredibly difficult. Some water, catch my breath and warm-down home.

http://connect.garmin.com/activity/96273038

Warm-up 1.26M @ 9:15

M01 7:20
M02 7:33
M03 7:28
M04 7:28
M05 7:37
M06 7:12

Total 6:00M @ 7:26

Warm-down 1.18M @ 9:04

8.44 miles for the day.

Got a pair of Nimbus 13s in Elvery's for €92 in the afternoon.
Retiring current pair after 535.76 miles.

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.10|8:42
Steady 5M @ 7:45|5.05|7:40
PRP 6M @ 7:30|6.00|7:26
LSR 10M @ 8:30||

outforarun · 03-07-2011 06:41PM

First run for my new Nimbus 13s today. I starting running before 9:00 this morning and it was already hot out. If I had sun-cream in the house I would have put some on. Shoes feel comfortable right from the start. No slap-slap-slap cadence today.

Pacing was all over the place, couldn't find the 8:30 sweet spot and the run was a series of over-compensations and under-compensations. Still managed to come home with an 8:29 average. Legs felt grand.

Ok that's week two done, now due to work/travel week three is going to be a bit like the middle week of the Six Nations, a large gap before and after. I won't be running again until next Saturday, I'll get week three done and then more travel means there'll be a 5 day gap before week 4 can start. I hope these breaks won't interrupt my momentum too much.

M01 8:40
M02 8:17
M03 8:22
M04 8:19
M05 8:45
M06 8:36
M07 8:16
M08 8:43
M09 8:32
M10 8:23

Total 10:15M @ 8:29

Week 2 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.10|8:42
Steady 5M @ 7:45|5.05|7:40
PRP 6M @ 7:30|6.00|7:26
LSR 10M @ 8:30|10.15|8:29

outforarun · 10-07-2011 01:41PM

Yesterday afternoon Superman decided he'd go for a 10 miler at 8:30 pace after:

2 flights, one of which was 11 hours of long haul.
6 days of inactivity.
6 hours sleep in the previous day and a half
a bowl of cereal in the air at 4:30BST that morning

Superman hit a big wall of kryptonite on mile 6. It was like a mini replay of Cork. Energy drained away, legs turning to lead, 4 miles seeming like an enormous distance. This is proof positive for me of the importance of diet and sleep. Convinced now that a proper meal on the night before Cork would have improved my time (let it go, let it go).

I reformulated my training week while running yesterday. Decided Sunday would be a rest day, then Monday recovery, Tuesday steady and Wednesday evening would be intervals (I can run evenings this week).

M01 8:27
M02 8:25
M03 8:28
M04 8:28
M05 8:31
M06 8:45
M07 8:36
M08 8:45
M09 8:51
M10 8:51

Total 10:15M @ 8:37

Week 3 Session Targets|Actual Distance|Actual Pace
LSR 10M @ 8:30|10.15|8:37
Recovery 5M @ 8:45||
Steady 5M @ 7:45||
Intervals 6x400 @ 6:20||

outforarun · 14-07-2011 12:42AM

Week 3 is a write-off.

Apart from a very well paced recovery run on Monday night. Tuesday morning the bed won. I was just too tired in the morning and I was going out Tuesday evening. Then tonight I was looking forward to an interval session but then didn't get home from work until nearly 10. I fly again tomorrow and I won't be running until next Tuesday. But at least I don't expect any more interruptions before race day. That gives me 5 full weeks of training (last week will be a taper). I need to rethink how best to run over these weeks.

M01 8:38
M02 8:46
M03 8:46
M04 8:43
M05 8:45

Total 5:16M @ 8:43

Week 3 Session Targets|Actual Distance|Actual Pace
LSR 10M @ 8:30|10.15|8:37
Recovery 5M @ 8:45|5.16|8:43
Steady 5M @ 7:45|Didn't run|
Intervals 6x400 @ 6:20|Didn't run|

outforarun · 17-07-2011 10:16PM

Lost my first toe-nail

Tiny tiny sprout of a new one already in place.

Desperate to get back running after the last two weeks of travel/work induced runlessness.

Will spend tomorrow thinking a lot about the best 5 week plan to hit 1:14:59 at Frank Duffy.

Can't wait to run again on Tuesday.

outforarun · 20-07-2011 11:14PM

Right there's 5 weeks to go before race day. I haven't decided yet how the 5th week will be but the plan for the other 4 is pretty simple.

Each week I'll have two 5mile weekday runs, one at 8:45 pace and one at 7:45 pace. Over the four weeks I'll have two interval sessions of 6x400 at 6:20 pace: and I'll have two PRP runs, one over 6 miles and one over 8 miles. I'll have 4 Sunday LSRs ranging from 8 to 12 miles. I have one eye on the Dublin Half Marathon in all this. Plan for the HM includes stepping the intervals up to 8x400.

Don't know if the above will be enough to break under 75mins or not. I feel as though the last two weeks I've lost momentum and some form. Might all be in my head.

Got out this morning for an easy 5 miles. Unhappy that I ran too fast missing my 8:45 target my a bit. But at the same time happy that it felt easy for the whole run.

M01 8:34
M02 8:22
M03 8:41
M04 8:27
M05 8:39

Total 5:13M @ 8:33

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.13|8:33
Steady 5M @ 7:45||
Intervals 6x400 @ 6:20||
LSR 12M @ 8:30||

outforarun · 21-07-2011 11:32PM

Out into the rain before 7 this morning. Set off at a nice clip and felt good from the start. I like running in the rain. I like the splish-splish-splish foot fall. My loop brings me up the hill along the Luas line by Heuston and I shot past another runner there, felt good. The whole 5 miles I was making a half-hearted effort at slowing down. Today and yesterday my discipline with pacing has been poor but in both sessions I've been really happy with how I felt. This is the first time I've run fast in over 2 weeks and I'm really pleased that I haven't lost the pace I feared I might have.

Twigged late that the Liberties Fun Run started and finished more or less on my doorstep. Was half tempted to run it this evening! Next year.

M01 7:32
M02 7:39
M03 7:31
M04 7:39
M05 7:29

Total 5:04M @ 7:34

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.13|8:33
Steady 5M @ 7:45|5.04|7:34
Intervals 6x400 @ 6:20||
LSR 12M @ 8:30||

outforarun · 23-07-2011 09:19PM

Gorgeous clear blue sky, not too hot at 9 when I head out. Great to start the weekend with a run in the park in these conditions. Legs feel heavy enough on my warm up over to the playing fields. Reset Garmin and I start off around the cycle path.

First interval is grand really. Rule of thumb target is 1:30 to 1:34. I hit 1:30 spot-on, I'm pretty good at getting this pace right. Second interval make point of holding head up high and try to keep neat posture, 1:28. Third interval is mostly up hill. I love dashing past other runners when on a fast 400. My recovery 400 between interval 3 and 4 is interrupted my a herd of deer taking their time to cross the path. Interval number 4 is my fastest at 1:25. This definitely thanks to the guy on roller-blades that I was determined to overtake. Interval 5 is another 1:30. And I finish interval 6 with a 1:29.

Overall a tough session, but not as tough as my previous interval session a few weeks back. I like intervals. Average interval 1:29 or 5:57 pace. Average recovery a bit slower than last time out (even allowing for the deer) at 8:37. Looking forward to next 6x400 already.

http://connect.garmin.com/activity/101060199

Warm-up 2.43M @ 9:02

Recovery Interval
2:04 (8:20) 1:30 (6:04)
2:08 (8:35) 1:28 (5:56)
2:07 (8:34) 1:30 (6:05)
2:15 (9:04) 1:25 (5:45) deer crossing on recovery
2:06 (8:29) 1:30 (6:05)
2:11 (8:50) 1:29 (6:02)
Averages
2:08 (8:37) 1:29 (5:57)

Warm-down 2.59M @ 8:53

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.13|8:33
Steady 5M @ 7:45|5.04|7:34
Intervals 6x400 @ 6:20|8.00M for the day|5:57
LSR 12M @ 8:30||

outforarun · 25-07-2011 11:03PM

I was anxious to get a run of this distance done. I knew my last 10 miler done of a long-haul flight was a struggle because of the flight, lack of sleep and food. But I still just needed to be 100% convinced that this was the case :rolleyes:.

Overcast and warm for this one on Sunday morning. After 400ms my Garmin goes beep. Saturday's intervals. For about 2 seconds I thought about running 12 miles in 400ms chunks. Ok, stopped switched Garmin back to miles and 1 mile autolap. Decided to run up around the zoo road, hardly ever go up that side of the park. It's a bit more interesting that the straight pull up Chesterfield. Once I find my rythm I pace this run pretty well never straying too far from target pace. Run was fine an put to bed my last 10 miler. Felt comfortable the whole way round and could have gone on for more miles if I had to. This is the longest and furthest I've been on the road since Cork.

Also noticed that the Frank Duffy route is changed this year. I will be very very familar with large stretches of the route now as I nearly always run down Ordnance, down Military Road, through the S-bends to Wellington and up Chesterfield. I'm quite happy about that. A little concerned about mile 10 though and that nasty hill up to the hospital.

M01 8:28
M02 8:12
M03 8:31
M04 8:21
M05 8:26
M06 8:27
M07 8:34
M08 8:32 (brings up 800 for the year)
M09 8:25
M10 8:31
M11 8:30
M12 8:28

Total 12:16M @ 8:28

Week 4 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.13|8:33
Steady 5M @ 7:45|5.04|7:34
Intervals 6x400 @ 6:20|8.00 for the day|5:57
LSR 12M @ 8:30|12.16|8:28

outforarun · 26-07-2011 09:34PM

Legs never really woke up during this morning's run. They felt heavy and stiff on miles 1 to 3 and a little less heavy and stiff on miles 4 and 5. So now I'm a little concerned about tomorrow morning's planned 5 at 7:45 pace.

While walking home from work I started to listen to a very interesting interview with Prof Tim Noakes on episode 47 of Marathon Talk. Worth listening to, theory that the brain is the governing organ when we're out running.

M01 8:52
M02 8:37
M03 8:44
M04 8:39
M05 8:45

Total 5:09M @ 8:43

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.09|8:43
Steady 5M @ 7:45||
PRP 6M @ 7:30||
LSR 10M @ 8:30||

outforarun · 28-07-2011 12:22AM

As happens sometimes I woke with only a few minutes to the latest I could start my run and still get to work on time. First thought was to postpone until tomorrow, but it was just so gorgeous out. Switched into auto-pilot hopped out of bed and grabbed my shoes from outside.

I think 5 miles at 7:45 pace straight out of bed on a weekday morning will never be very appealing. The sooner I'm in my gear and running the better, cause once I start going it's never that bad.

Again I'm pleased with my pace, or rather I'm pleased with how I felt at that pace. I'm running these probably just a little too fast. Listening to Tim Noakes yesterday didn't help. If you ever need to push yourself on a run just listen to that interview (Marathon talk episode 47). The run itself is grand I just don't want to jeopardize my key speed session on Saturdays. Want to arrive at Saturday feeling fresh.

On mile two I nearly pick up the weirdest injury ever. It's sunny, it's warm some sweat in my eyes and I'm squinting. A sudden trick of the light makes a ray of sunshine look like a string running from somewhere across the road and connected to a ballard to my right. I pull up really fast before I garrotte myself! Jolt my left knee in the process. Realise what happened. Oops. One commuter walking neaby must have thought, who's this crazy Marcel Marceau runner. Could feel a little twinge in knee for next mile or two, passed and feels grand now.

M01 7:28
M02 7:41
M03 7:38
M04 7:34
M05 7:39

Total 5:06M @ 7:37

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.09|8:43
Steady 5M @ 7:45|5.06|7:37
PRP 6M @ 7:30||
LSR 10M @ 8:30||

outforarun · 31-07-2011 01:28AM

:(:( Huge Fail

:(:(

Had been looking forward to this run. Warm-up over to Phoenix. Legs felt a bit heavy and stiff but nothing out of the ordinary. Start into my session proper. Start a bit too fast and spend the first mile gradually slowing down. I log a 7:31. This is fine apart from the fact that both calves/shins feel very very tired. Footfall is very flat as well. Halfway into mile 2 and it's not getting any better, still tired and sore. I can tell this is not just usual start of run stiffness. Mile 2 logs at 7:56. Halfway into mile 3 I resign myself to a fail. I'm not enjoying this one bit, 8:01. Miles 4 and 5 I give up and just plod along uncomfortably. I try to pick the pace up on the last mile and manage a 7:50.

What happened? I think I know, from my last post talking about my Wednesday steady run:

outforarun wrote: »

I'm running these probably just a little too fast. ...... The run itself is grand I just don't want to jeopardize my key speed session on Saturdays. Want to arrive at Saturday feeling fresh.

I'm running too fast on Wednesday. I set Wednesday runs at 7:45 pace because while marathon training 7:45 became a very doable pace. However while marathon training I was only aiming for 7:45 once a week. This was the case when I set a series of 10 mile training PBs. Now instead I'm aiming to run 7:45 on Wednesdays (and actually running 7:3X), and then expecting to run further and faster on Saturday. Effectively I'm doing two fast sessions one after the other. I pretty sure that this is what's wrong.

Solution? Drop pace on Wednesday runs to no faster than 8:00, that's at least 30 seconds slower than race pace. I think also I might extend my target ranges but, speed sessions excepted, really really really insist on not going faster than the faster end of the range. I need to be more disciplined.

My four day week would then consist of:

Recovery at 8:45 to 9:00
Steady at 8:00 to 8:15
Speed PRP at 7:30 or Intervals at 6:20
Long at 8:30 to 8:45

Confidence took a blow today. I have to see it as a lesson learned and be grateful that I didn't learn this lesson on race day.

Warm-up 1.27M @ 9:10

M01 7:31
M02 7:56
M03 8:01
M04 8:39
M05 8:58
M06 7:50

Total 6:01M @ 8:09

Warm-down 1.20M @ 9:13

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.09|8:43
Steady 5M @ 7:45|5.06|7:37
PRP 6M @ 7:30|6.01|8:09
LSR 10M @ 8:30||

outforarun · 31-07-2011 01:38PM

Following on from yesterday's mail I adopted a new approach to pacing and ran maybe the best paced session of the year to date.

After how my legs felt yesterday I really didn't know what to expect on today's run. I needn't have worried, legs felt grand the whole way round. I focused 100% on not exceeding maximum target pace. So instead of trying to get as close to 8:30 as possible I focused on not going faster than 8:30 on any single mile. I still maintain a target range by setting a minimum pace of 8:45. The 15" allows for how I feel on the day and allows for hilly miles.

I think this approach works really well for me. Before I'd be too focused on getting as close to 8:30 as possible and I'd be keeping tabs on how many seconds up or down I was mile by mile. I'd always end up running miles in 8:2X and nearly always finish with an average speed greater than 8:30. Not today - the 15" buffer takes a lot of pressure off, I don't focus on splits just log the mile as good or bad depending on whether or not it falls within 8:45 or 8:30.

Today all miles were logged as good, all 8:3X and with an average overall pace of 8:35. Really satisfying , controlled and disciplined session.

I overtook a big group of runners (travelling at what I reckon was 9:00 pace) as they came in the Chapelizod Gate and up the hill to the right. Wonder was there any boardsies there, I was the guy in the bright green t-shirt running on the road.

M01 8:34
M02 8:31
M03 8:32
M04 8:39
M05 8:39
M06 8:35
M07 8:34
M08 8:35
M09 8:34
M10 8:31

Total 10:21M @ 8:35

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 8:45|5.09|8:43
Steady 5M @ 7:45|5.06|7:37
PRP 6M @ 7:30|6.01|8:09
LSR 10M @ max 8:30 min 8:45|10.21|8:35

outforarun · 02-08-2011 11:56PM

Up and out just gone 7 this morning. My new pacing approach has a novelty factor that has me looking forward to this run; enjoy the challenge of staying within range. Recovery to be run between 9:00 and maximum 8:45. For the second session in a row I keep each mile within target. Calves were stiff enough for the first 2 miles before eventually loosening up. Legs feel good for the rest of the day. Curious to see how tomorrow's run goes.

M01 8:58
M02 8:53
M03 8:53
M04 8:49
M05 8:48

Total 5.09M @ 8:52

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.09|8:52
Steady 5M @ 8:15 to max 8:00||
Intervals 6x400 @ 6:20||
LSR 10M @ 8:45 to max 8:30||

outforarun · 04-08-2011 10:28PM

Up and out at 7 yesterday morning. Calves definitely stiff for the first mile and a half but it passes. Another successfully paced run, although mile one nearly spoiled the set. An 8:07 average pace is exactly 30" a mile slower than the same run last week, so hopefully come Saturday my legs will be more up to the task than last Saturday. Intervals are planned and I think that's better than a sustained effort tempo.

Been thinking race strategy. Despite last Saturday's fail I'm still targeting 74:59. I'm thinking about trying to keep each of the first 7 miles between 7:45 and max 7:30. From experience I know that sometimes when aiming for 7:45 pace I achieve 7:3X pace without the stress of aiming for 7:30. I know that if I try to stay between 7:45 and 7:30 I'm likely to err on the side of speed so hopefully I'd average around 7:35 pace. I'd plan then on stepping up the pace over the last three miles aiming for 7:10 to 7:20 pace. Hopefully I'll be fresh enough after 7 miles to give it a good shot. Even if I don't get 1:14:59 I would hope to still get an official PB.

M01 8:00
M02 8:12
M03 8:09
M04 8:04
M05 8:06

Total 5.08M @ 8:07

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.09|8:52
Steady 5M @ 8:15 to max 8:00|5.08|8:07
Intervals 6x400 @ 6:20||
LSR 10M @ 8:45 to max 8:30||

outforarun · 06-08-2011 09:49PM

Mixed feelings after today's interval session. But overall I'm happy because I didn't have another fail like last Saturday, that I guess was my main concern before today's session. I'm getting tired of running in overcast and warm conditions, I'd much prefer to be out in showery conditions.

Warm-up over to the playing fields. Running a little faster than I should maybe at 8:49 pace. Stop and switch Garmin to kilometers, 400m laps. Off I go. First interval feels grand and I hit 1:29. I know I'm aiming for 1:30 to 1:34 but Saturday is all about speed so if I run a little too fast I'm not worried about it. End of second interval, 1:25 and I'm happy to have 400ms recovery. Third interval is mostly uphill always feels tough but all the same I bank another 1:29. Not looking forward to the remaining intervals. Interval 4 is 1:28. Ok, I know me, I know I'll want to stay under 1:30 for each interval now. I'm enjoying the recovery 400ms more than I should. Interval 5 is another 1:28. Ok just one more, mostly uphill though. Last 100ms and lungs working overtime, burning I guess. Hit stop, drop bottle, hands on knees, 60" to catch my breath. Reset to miles and warm-down back home.

Load up run to Garmin, see that on interval 6 I completed a hat-trick of 1:28s. Mixed emotions:

I kept under 1:30 on each interval for a 5:54 average, my fastest to date.

that my recoveries were slower than the felt with a 8:54 average.

I like this session and I think rather than increase the intervals to 8x400 for the Dublin Half Marathon, I'll work on keeping the intervals under 1:30 and try get the recoveries down to under 2:00 average.

http://connect.garmin.com/activity/104382367

Warm-up 2.41M @ 8:49

Recovery Interval
2:04 (8:20) 1:29 (5:59)
2:08 (8:38) 1:25 (5:43)
2:09 (8:40) 1:29 (5:59)
2:19 (9:19) 1:28 (5:54)
2:16 (9:09) 1:28 (5:56)
2:20 (9:25) 1:28 (5:56)
Averages
2:13 (8:54) 1:28 (5:54)

Warm-down 2.63M @ 9:04

Week 5 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.09|8:52
Steady 5M @ 8:15 to max 8:00|5.08|8:07
Intervals 6x400 @ 6:20|8.03M for the day|5:54
LSR 10M @ 8:45 to max 8:30||

outforarun · 09-08-2011 11:19PM

Haven't had a chance to update log for a while. Went out for an enjoyable 10 miler Sunday morning. Was over to Phoenix before 9. Pleasant morning, some sunshine, not too warm.

Calves stiff until I got to the top of Chesterfield, then loosened up. Keeping tabs on my pace all way round, hovering mostly around the low 8:30s. Really annoyed with myself on lap 7 for going sub 8:30: I was heading down Acres Road and lost concentration for a while. This is the only off-target mile of the week. Finish run feeling good. Lots of runners in the Park this morning.

Been thinking about next Saturday's PRP almost as much as I have about race-day. Earlier in the year when I set consecutive training 10M PBs of 1:16:24 and 1:15:24, the Saturday beforehand I'd ran 6M PMPs aiming for 7:45 and getting 7:41 on both occasions. So now I think I might set target pace for next Saturday's 6M PRP as 7:45, at least for the first 4 miles, and see how I feel on the last 2 miles.

I'm still thinking of a race strategy with miles 1 to 7 averaging say 7:35, but no miles faster than 7:30 and then seeing what I can do over the last 3 miles.

Got my race number and chip in the post today

outforarun · 10-08-2011 11:04PM

Breezy this morning. Wind in my face along one part of my loop. Once again legs are pretty stiff for the first 2 miles. Seems to be happening more often. Is it the increased speed of Saturdays? Is it that on a 4 run week I often have two consecutive rest days so my legs switch off for a period during the week and don't like being made to work again? Is it the newish Nimbus 13, only 118 miles on them. I've never gone for a massage maybe the time is coming?

Anyhow, 5 well paced miles with which to start the week. Really happy I changed my approach to pacing. My fastest and slowest laps this morning were only 6" apart.

M01 8:54
M02 8:49
M03 8:51
M04 8:49
M05 8:48

Total 5.16M @ 8:50

Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.16|8:50
Steady 5M @ 8:15 to max 8:00||
PRP 6M @ 7:45/7:30 tbc||
LSR 10M @ 8:45 to max 8:30||

outforarun · 12-08-2011 09:48PM

Up and out just gone 7 this morning. Not surprised to find legs stiff for the first 2 miles, heels as well this morning. Again after 2 miles start to loosen up and I'm fine by the end. All 5 miles fall within range. On mile 3 I glance at Garmin, 7:28 pace , yikes slow down, but I'm happy that I was travelling at this pace and that it didn't feel so fast.

Tomorrow's 6 mile PRP? I'm going to try replicate what I plan to do on race day. I'll keep the first 4 miles between 7:45 and 7:30, then I'll try pick it up over the last 2 miles. My confidence levels leading up to next Saturday will depend to a large degree on how I get on tomorrow.

M01 8:02
M02 8:03
M03 8:09
M04 8:11
M05 8:05

Total 5.07M @ 8:08

Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.16|8:50
Steady 5M @ 8:15 to max 8:00|5.07|8:08
PRP 6M @ 7:45/7:30 tbc||
LSR 10M @ 8:45 to max 8:30||

outforarun · 13-08-2011 11:37PM

:) Success

:)

I really wanted today's run to go well. I wanted to put my fail of two weeks ago behind me and approach next Saturday's race with reasonable confidence. Leave the house before 9 and run warm-up across to Phoenix. Legs are not as stiff this morning as I'd thought they'd be. I reset Garmin take a few slugs of water and kick-off. Ok stick to race strategy: miles 1 to 4 between 7:45 and max 7:30, then miles 5 and 6 aim for sub 7:30.

First mile is up Chesterfield, start too fast and gradually ease off the pace, mile one is 7:38. That's fine especially seeing as I'm running uphill. A small diversion down near the Papal Cross so that I'll bring up 6 miles when I get back to where I started. Back onto Chesterfield and continue up towards Ordnance, mile 2 is 7:36. Not easy but again this is uphill. Finally turn down Ordnance

and into the wind :mad:. Maintain pace well but I'm starting to feel anxious about picking it up for the last 2 miles. Mile 3 is 7:35. Mile 4 is mostly downhill but I'm making sure I don't go under 7:30, wait wait.

Garmin beeps, 7:31. Pick up pace, making sure I don't bolt off, just pick it up gradually. Course I'm still going downhill and after a few minutes I check and see 6:44 pace! Feels 'ok' though. There are two guys running up ahead of me at I guess 7:15 to 7:30 pace. I keep them in my sights and slowly close the gap. Mile 5 is 7:10. Around the s-bends and clip down Military Road. I overtake the two guys right at the intersection with the Kyber. Nearly there. The hill up Wellington is tough. Lungs are busy. 5.80 miles, keep at it. Mile 6 logs at 7:12.

Did it, 6 miles at 7:27 pace. Main emotion is relief. Saturday of two weeks ago is put to bed. Can look forward to next Saturday with more optimism now. Warm-down back home.

Warm-up 1.29M @ 8:46

http://connect.garmin.com/activity/106166774

M01 7:38
M02 7:36
M03 7:35
M04 7:31
M05 7:10
M06 7:12

Total 6.00M @ 7:27

Warm-down 1.20M @ 8:55

Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.16|8:50
Steady 5M @ 8:15 to max 8:00|5.07|8:08
PRP 6M @ 7:30|6.00|7:27
LSR 10M @ 8:45 to max 8:30||

outforarun · 14-08-2011 01:46PM

Finish a good week's running with a comfortable 10 miler round Phoenix. Legs felt tired alright at the start but not stiff like earlier in the week. I think this might be because today is my third consecutive day running, Friday felt stiff, Saturday less so, and today less again. I've been running most of my mid-week runs on Tuesday's and Wednesday's, maybe a 2 day break before my Saturday speed sessions is too much, and it's asking too much for my legs to switch from rest to fast every Saturday. I think I should push my midweek runs forward to Wednesdays and Thursdays, doing so I gradually pick up the paces and hopefully work out any stiffness before Saturday. Might do that this week.

Today's 10 miler was fine, kept all miles in range. All miles this week paced at target pace

M01 8:38
M02 8:35
M03 8:32
M04 8:37
M05 8:40
M06 8:32
M07 8:32
M08 8:36
M09 8:30
M10 8:30

Total 10.18M @ 8:34

Week 7 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.16|8:50
Steady 5M @ 8:15 to max 8:00|5.07|8:08
PRP 6M @ 7:30|6.00|7:27
LSR 10M @ 8:45 to max 8:30|10.18|8:34

outforarun · 18-08-2011 12:40AM

Just 4 seconds between my fastest and slowest miles this morning. Out just after seven on a beautiful morning for a run. Felt crisp and fresh out with warm sunshine, lovely. Only about a mile of feeling stiff this morning so that's an improvement. Left heel feels a bit sore this evening, even though it's been ok all day.

Just one more run before Saturday (outside chance that I might do 3M recovery Friday evening). I'll try get 5M done at steady pace tomorrow morning.

M01 8:50
M02 8:50
M03 8:54
M04 8:52
M05 8:51

Total 5.16M @ 8:51

Week 8 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.16|8:51
Steady 5M @ 8:15 to max 8:00||
Frank Duffy 10M @ 7:30||
LSR 10M @ 8:45 to max 8:30||

ManFromAtlantis · 18-08-2011 11:11AM

good luck sat. 7 30 pace is a fair ole clip for 10. certainly will let you know wher you stand so to speak. how many doing this race? thousands i expect? whats the course like.

outforarun · 18-08-2011 10:28PM

ManFromAtlantis wrote: »

good luck sat. 7 30 pace is a fair ole clip for 10. certainly will let you know wher you stand so to speak. how many doing this race? thousands i expect? whats the course like.

Thanks MFA. 7:30 is the plan, whether it happens or not we'll see. I think there'll be close to 7000 runners. Wave starts so hopefully it won't be too cluttered. The first 9 miles of the course are balanced enough. There's a hill by Wellington Monument and there's the drag up some of Chesterfield, the rest of the first nine miles is mostly flat or downhill. I'm also very familiar with this route it covers 80% of my usual Phoenix Loop. The last mile is interesting though, there's a steep shock of a hill up to Mary's Hospital and onto the Acres Road and a drag up to the finishing line. Need to keep something in the tank for this one.

outforarun · 18-08-2011 10:39PM

Wasn't really up for this one, sense of duty got me out the door. Left heel heavy for first mile then loosens up. It's been ok since. Last three miles were very consistent pace wise. My pacing has become much more disciplined over the last few weeks. Mile 4 took me past 900 miles for the year

That is probably my last run before Frank Duffy. Lots of water this week, generous bowl of pasta tomorrow night and 8 hours sleep.

M01 8:06
M02 8:15
M03 8:09
M04 8:08 (900 for the year)
M05 8:08

Total 5.05M @ 8:10

Week 8 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:00 to max 8:45|5.16|8:51
Steady 5M @ 8:15 to max 8:00|5.05|8:10
Frank Duffy 10M @ 7:30||
LSR 10M @ 8:45 to max 8:30||

outforarun · 19-08-2011 10:54AM

Gutted to read over on the Dublin Half marathon thread that the Australia game is on at 9:30 the same morning. Of all the group games the race could clash with, what were the odds!

Ah well at least I'll see the Italy game. Now when is that Cork to Cobh race on ........ B"#!@*$!!!

2012 4 Races for 4 PBs

Comments