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semper currere
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Wed 31st 8.06 km in 43:39, with 5k @ LT-ish (sub 5:10/km)
As expected, this wasn't pretty, but I managed 5k continuous at under target pace, after a 2km warmup. I could possibly have pushed on for the sixth, but I was feeling it, and LT shouldn't have me run to the point of collapse. That and I had had enough of running 'quick' for one day! To be honest, the point of this session was to shock me into running faster for a longer period, next week, I'll repeat the session, aiming for around 5:00/km splits, but go for 6.5 (or 7km if possible). Feeling great after this though, my first 'session' in months. Keeps ya honest!
I'm selecting my target paces based on my progression earlier in the year when starting P&D/55. My programme till September 8th (Blarney HM) will loosely follow the first 6 weeks of that, albeit with more easy running. Blarney will be a good gauge of where I'm at.
Splits/km were: 5:04; 5:01; 5:00; 5:07; 5:06.
Plenty of work to do to get into shape for the Blarney half, but I'm thinking that will work itself as a mammoth session for Cork-Cobh in early October. My thinking at the moment is that I'm going to have to chop serious time off my half PB (admittedly a soft 1:48:xx set at Clon last December) if I want to be in any sort of marathon-shape in 2014. So this means plenty of hard work, plenty of long miles, and plenty of races. The goal is to get comfortably into the 1:3X bracket in a winter HM, most likely the Waterford Half at the start of December.
Plan for the rest of the week is a couple of easy/recovery pace 6-8km runs, and maybe 16km at the weekend.
Month | Sessions | WTD | MTD | YTD
July | 6 | 46.37 km | 46.37 km | 1038.35 km0 -
Mid August update.
I've been busy with a few deadlines of late, as I try to finish up my PhD, but I've managed to find time here and there to go for a few runs, though nothing like I want just yet. What has been cool, though, is that my partner has managed to join me for three of the last four. 4.8k is about the edge of her range so far, but it's nice to have the company.
Runs:
6/8 7.73km in 52:26 v. easy
8/8 5.01km in 35 mins or so, v. easy
10/8 2.95km in the local woods (just to get outdoors)
14/8 5.01km in 35 mins or so, v. easy
15/8 16.14km in 1:40:02, easy LSR pace.
This morning's LSR was nice, in light drizzle, as I ran from Rochestown to Monkstown, and then back through the back roads. There was a steady climb from 10-13km which was tough, but I'll be all the better for it. I need to get back into the longer runs, so this was invaluable.
Not exactly lashing into things as yet, so I'm readjusting my targets slightly: Blarney is coming up too quickly for me, so I'll hold off on that. The target is to hit the Cork-Cobh at the start of October at something like 4:40/km (my ten mile pace at the start of the year) - 4:50/km pace, as a gauge for the Waterford half at the start of December. The plan for Waterford is to be in the best possible running shape for running as hard as I can.
Immediate target for the rest of the month though is to get running 4-5 times a week, with a minimum total of 15 sessions for the month of August. And to try keep up with the log.
Month | Sessions | WTD | MTD | YTD
Aug | 5 | 21.15 km | 36.9 km | 1075.25 km0 -
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Welcome back Sciba! I think I am going to do Cork - Cobh as well, it's either that or Charleville and to be honest, I don't fancy paying the €35 entrance fee for Charleville. C2C is only €10 for BHAA members! I know it's not chip timed, but for a saving of €25, I can overlook that.
Have you ruled out running the full in Clonakilty then? That still is my goal race at the moment, but holding off on entering until I have a few more solid weeks behind me.
Thanks ncmc! And as they say in the card game, snap! I don't fancy paying the Charleville fee, especially when I'm slowly coming out of a period of running-sloth. Cork Cobh is a bargain, and more importantly, still over seven weeks away.
I have ruled out the full in Clon, indeed all fulls for 2013. I've decided I'm not going to marathon train until I've a HM time of in and around 95 mins, which is my target condition for Waterford in December. If I'm set then, I'll jump into a marathon-specific programme for March or April.
I saw from your log that you were entering Clon. I did the half there last year, and the race was good, if a little tough in spots, but the org was shambolic. Hopefully it's better this year. Beautiful place to run though. I hear you on the solid weeks, it's taken ages to get back on my horse! I'm not mentally or physically ready to commit to the marathon yet. 0 -
outforarun wrote: »Nice to read you back. Looking forward to seeing you log the miles back on here.
Thanks outforarun, I'm looking forward to getting some numbers back up again. Keep checking in, but bring a beating stick next time, if I'm still not putting in any real work in. 0 -
Sat 16/8/2013
4.48km easy
This was in a tiny patch of woodland around the corner from where I'm currently living. My partner loves the woods, so for her run, we went up there, we climbed for the first half before turning around and running down. The path ended after about a km, so there was plenty of trail-style running on this too. Very pleasant, I might do some work on my own up here next week too.
That's three days running straight. I'm clearly on some kind of hot streak! I'm heading away tomorrow morning till Sunday afternoon, but I might try get up early to keep it going. Beginning to appreciate the short runs a little more.
Month | Sessions | WTD | MTD | YTD
Aug | 6 | 25.63 km | 41.38 km | 1079.73 km0 -
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Tue 20/8/2013
8.01 km in 41:50; 5k LT pace 4:50/km, split into 3k and 2k, with 0.5km jog in between.
Set out at 10pm after a big dinner, so not ideal prep. But pleased enough. I needed to run at a quicker pace to remind myself of the sheer scale of what I want to achieve in December, in contrast to where I'm at now. I've a lot of work to do, but for all the grunting and stomach jumping, this felt good. Lungs were able, but my legs aren't back yet. I have missed running at this pace. I'll do 6.5km next week at the same pace, and drop the break. Finished with a short warm down in order to get home quicker.
This is my seventh day running in a row. The plan is to keep the streak going as long as possible. I'll continue to do very slow short runs on rest days (5-6km), one tempo/LT run, one long run, and one easy medium gen aerobic run. I wouldn't have thought it, but no fatigue at all. Long may it last.
Month | Sessions | WTD | MTD | YTD
Aug | 10 | 13.59 km | 71.50 km | 1109.85 km0 -
Thanks outforarun, I'm looking forward to getting some numbers back up again. Keep checking in, but bring a beating stick next time, if I'm still not putting in any real work in.
No worries. I find posting my planned runs for the week up front is a really good way of ensuring I stay honest. Good luck with the streak.0 -
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Thurs 22/8/2013
10.01 km in 58:15 (5:51/km avg pace)
Set out to do this around 5:55/km pace, it wasn't tough, but it's not quite my easy pace either, at least not yet. Enjoyable enough, and just the right length of time on my feet. Really enjoying my running at the minute. Even my nipples are healing up!
Downside, I got eaten by a few persistent midges down by the water. Bastards, like wasps, or 'nature's dickhead'.
Out again tomorrow and early Saturday for two recovery pace jogs, and then 19km LSR for Sunday.
Month | Sessions | WTD | MTD | YTD
Aug | 12 | 28.61 km | 86.52 km | 1124.87 km0 -
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Must do the same myself, I know what you mean about lacking short term goals, it's all too easy to get lazy!
All too easy. Even though I'm back running, my mind will only really get into the harder stuff when the money has been sent in! At least I'm in better nick than last year, when I took a break from June to September.
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Sun 25/8/2013
5.1 km in 38:00 (partner pace)
Never made it out on Saturday morning, not enough time on a hectic weekend (emigrating inlaws). So no long run today, just a short evening run with my girlfriend. I'll try do 19km tomorrow instead. Old streak ends, and a new one begins.
Month | Sessions | WTD | MTD | YTD
Aug | 14 | 38.87 km | 96.78 km | 1135.13 km0 -
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Tue 3/9/2013
6.78 km, in 41:55, at 6:11/km; avg HR 145; easy run.
This was much better, felt very easy, controlled, and my legs were moving well. I think I'll try keep my easy runs around this HR for a while and monitor progress that way. Lovely evening for a run in Cork, so nice in fact, even a filthy big rat decided to join the run for a couple of meters, to the horror of all the gathered locals. I think he infected my stomach with a dirty look, my innards have gone all wrong since. :eek:
Hopefully I'll recover for tomorrow, really enjoying my running at the moment, and I don't want to stop. Was sorely tempted to throw on another 4-5km this evening, but must stay disciplined.
Month | Sessions | WTD | MTD | YTD
Sep | 3 | 11.79 km | 32.29 km | 1197.67 km0 -
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Thurs 5/9/2013
11 km, in 1:03:13, at 5:45/km; w/ 7km @ 5:13/km avg pace; 157 avg HR .
The plan here was to do 2 slow km warm up, then try hit 7km at 156 HR (LT effort). I clocked my pace, but it was purely for reference, and to educate myself as to where I'm currently at. Went down to the walkway to Passage to do this, lovely bright evening, with a little bit of breeze on the way back.
My LT splits were (/km):
4:58, 5:06, 5:16, 5:14, 5:14, 5:14, 5:19, 5:20.
The first one was ridiculously easy, but my HR soon started to slide up so I had to slow down a little, then settled into a rhythm. The last two were a little tougher, my HR went up slightly, as I decided I wanted to try keep things even. All in all though, I'm pleased. I kept the effort consistent (between 154 and 159, with a long period between 155 and 156). Somewhat strangely, I've taken some confidence from this run, I think mainly because I feel like I'm on track, and in control of my progression from here on in. 157 is towards the lower end of my LT range according to P&D's percentages, while it's a couple of bpm over where I should be running LT at according to Hadd (although technically, he wouldn't have me doing LT for a couple of years.)
While I'm trying to ignore pace, I was a little pleased that that HR didn't have me running 5:50/km splits. As for the splits themselves, I've no idea where the first one came from, as I didn't hare off and send the HR over the target, it took about half a km to get up to 155, but I did feel good running it.
The plan is to repeat this session next week, maybe knocking a couple of bpm off the target, maybe not, and stretching the distance out by 1-1.5km. I'm having it double as my HM session.
Tomorrow is another easy/recovery run, I'll try keep the HR at 135 for it. Saturday is a run with my partner, so no exertion there either, just more easy km. Then Sunday, an LSR of maybe 22-23km, to keep building that endurance. And all of these are going to be nice and slooooooooow...
Month | Sessions | WTD | MTD | YTD
Sep | 4 | 22.79 km | 43.29 km | 1208.67 km0
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