The Sub 210 London Challenge

pistol_75

Friday 7th Nov

48 mins easy incl (9:53, 9:14, 9:36, 9:35, 9:47)

Avg Pace 9:37
5 miles total

Lunge Matrix before
Myrtl after

Rest day yesterday and a nice day not to have to run. Managed to fit in a massage while I was at it. A bit tight on the right hand side around the IT band and around the hamstring to good to get it worked on.

Have been fighting a bit of a sore throat last few days but RHR is fine so no need to worry for the moment. Had company this evening, hence the slightly longer than planned run. Pace was very easy for us both as we chatted about the merits of keeping easy runs easy as they say ;-)

Month|Mileage|Missed Runs
October | 106.44| 0
November| 29.72| 0

pistol_75

Saturday 7th Nov

35 mins easy (8:36, 8:45, 8:40, 9:00)

Avg Pace 8:45
4 miles total

Lunge Matrix before

Easy run today bringing to an end this week and this mini cycle of training. 30 odd miles for the week and happy with no missed runs (injury, illness, lazy) over the 4 weeks.

Things move on a bit from tomorrow so if I haven't bored you yet, things will change a little bit over the coming weeks. No races planned this side of Christmas, I would have loved to do the Jingle Bells 5K again but alas I'm in college that weekend so the decision is taken out of my hands.

Hope to maintain the same consistency over the next phase of training. Enjoying my running a lot at the moment.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 33.72| 0

pistol_75

Sunday 9th Nov

81 mins easy (9:52, 9:42, 9:08, 9:33, 9:46, 8:30, 8:25, 8:39, 8:43)

Avg Pace 9:09
8.85 miles total

Lunge Matrix before
Myrtl after

Lovely hilly run this morning. A little longer than planned ;-) but had no real way of shortening it. First 5 miles were mainly uphill with the odd bit of respite. The worst part is towards the end of the 5th mile where the quads burn even at an easy pace.

Given that I've a bit of a sore throat etc I'm really happy with how this went and nice to be out on the country roads in the daylight.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 42.57| 0

pistol_75

Monday 10th Nov

38 mins easy (9:23, 9:26, 9:10, 9:24)

Avg Pace 9:21
4.05 miles total

Lunge Matrix before
AIS after

Wild out there this evening and happy enough to keep the pace very easy. Even took to wearing a baseball cap in case anyone recognised me.

Looks like weather might be worse later do just a case of getting it done and moving on. Legs fine after yesterday's run.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 46.62| 0

pistol_75

Tuesday 11th Nov

45 mins easy (8:53, 9:03, 8:53, 8:30, 8:59)

Avg Pace 8:51
5.09 miles total

Lunge Matrix before
Foam Rolling after

Spotted a break in the weather, and although it was a little soon after dinner I grabbed it. Nothing too much to report. Dropped the pace a bit during the run but had to ease up to make sure I got home without problems :-(

Session day tomorrow.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 51.71| 0

pistol_75

Wednesday 12th Nov

2.5 miles @ 8:56

3x(6x30 secs w/ jog back rec)

2.08 miles @ 8:52

Avg Pace 8:56
8.1 miles total

Lunge Matrix before
Myrtl after

Session day today. Warm up miles felt a bit meh which is typical I suppose. Included a couple of 2 min pick ups towards the end to get the legs ready.

Had set up a workout to keep count of the reps. These were to be done around 3-5K effort with the focus on turnover and control. The first 6 went fine with all finishing within a yard. The recovery between sets was a jog back and then another out and back jog. Set 2&3 went well also with a little but if fatigue setting in towards the end alright. Pace although not really relevant over such a short distance seemed to average in the 6:4x range.

Had to slow down the pace on the cool down when I realised I was running at MP after a few minutes.

Happy with how the session went and I think I executed it as meant?

Month|Mileage|Missed Runs
October | 106.44| 0
November| 59.81| 0

pistol_75

Thursday 13th Nov

35 mins easy (9:15, 8:40, 8:30, 8:55)

Avg Pace 8:50
4 miles total

Got tickets for 'Howie the Rookie' at late notice which left me with about 45 minutes when I got home from work to get ready. No chance to do any ancilliary stuff but at least I was able to get the run in and the rain had let up for a little while

I suppose the fact I had to run for a certain time took away the temptation to hammer it and get it over as quick as possible. Legs felt pretty much ok and didn't feel like I was moving at the pace suggested.

Had been concerned how the legs would hold up with the new 9 days on, 1 day off plan especially as I had run the 2 days before it started but so far so good. I suppose the key is in keeping the easy runs easy and not trying to hammer them.

Oh and Tom Vaughan-Lawlor was brilliant as expected.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 63.81| 0

pistol_75

Friday 14th Nov

45 mins easy

Avg Pace 9:05
5 miles total

Lunge Matrix before
AIS after

Easy run this evening just doing a 5 mile loop with a stopwatch. Had sent a mail about buying a Polar watch when the Garmin suddenly packed in again. Couldn't be areas dealing with it so off I went.

Legs a bit tender during the run probably from doing nothing after yesterday's run so kept it pretty easy. Session tomorrow which I suppose I could do with the Garmin for (all is forgiven).

I may look at it later when I get back from a 120 mile round trip for a meal for an Uncle In-Laws birthday and miss the match :-(

Month|Mileage|Missed Runs
October | 106.44| 0
November| 68.81| 0

pistol_75

Saturday 15th Nov

16 mins w/u
15 mins tempo @8-10 mile effort
15 mins c/d

Avg Pace xx
5.4 miles total

Lunge Matrix before
Myrtl after

No luck with getting the Garmin fixed do only had a stopwatch for this. Headed down to Gormanston so at least I could use the track for the session to give some guidance. Did the warm up around the grounds finishing with a lap of the track. It's an old 440yd clay track so was a bit slippy with a couple of pools. Not ideal but not bad either.

Worked out the 400 splits for around 7:12 pace and off I went. With lack of speed work recently it was hard to gauge the effort and went off a bit quick. Still I was moving ok. Was hard to get any real purchase off the track so the effort was probably a bit harder. Went through the first mile in 7:09, probably too quick :-(

The aim was to get to 12 mins and pick up the effort a bit for 2 mins and again for the last minute. I was working when it came to 12 mins but this was more because of the surface. Tried to pick up and clocked the 2nd mile in 7:07 finishing up the 15 minutes shortly after.

Finished up with an easy cool down. Probably did the tempo a bit too hard but I'll get the hang of it.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 74.21| 0

pistol_75

Sunday 16th Nov

36 mins easy

Avg Pace 9:00
4 miles total

Lunge Matrix before
AIS after

Had no real desire to run today for the first time in a while. Was never not going to get out but just let the day get away from me with other stuff. Nothing much to report. Usual 2 mile out and back route. Felt a bit tired & sluggish after a few pints last night and a few days of poor eating. Back to normal tomorrow.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 78.21| 0

pistol_75

Monday 17th Nov

52 mins easy

Avg Pace 9:12
5.6 miles total

Lunge Matrix before
AIS after

Easy run this evening and slightly longer than planned. Ran with a couple of others which was nice and time flew past. Hadn't been feeling wonderful during the day with a dry cough and runny nose but perked up a bit this evening. Legs felt in good nick and this completed this 9 day cycle of training. Rest day tomorrow before we go again.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 83.81| 0

pistol_75

Wednesday 18th Nov

80 mins easy

Avg Pace 8:52
9 miles total

Lunge Matrix before
AIS after

A bit restricted doing a run of this length on a dark evening but mapped out a 9 mile route and set off. Don't know what it was but every dog around the place seemed to want a piece of me even those locked up :-(

Time ticked by without boredom really setting in although the legs felt a bit achy in spots after the rest day. Will give them a good foam roll later on. By some miracle of pacing I arrived back home just inside the 80 minutes ;-)

Month|Mileage|Missed Runs
October | 106.44| 0
November| 92.81| 0

pistol_75

Thursday 19th Nov

43 mins easy

Avg Pace 8:57
4.8 miles total

Lunge Matrix before

Easy run this evening was 3 loops with the club. Bit of a knot/creak in my shoulder that have out the odd spasm when least expected making it look like I had Tourette's :-(

Hopefully it's cleared tomorrow. Weighed myself this morning and down 2lbs making 7 in total. Surprising a bit with all that's been in the last couple of weeks but haven't been doing the dog on it either.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 97.61| 0[/quote]

pistol_75

Friday 20th Nov

45 mins easy

Avg Pace 8:34
5.25 miles total

Myrtl after

Rushing from work to meet my PT for a run so no time for any stuff before. Had managed to dodge most of the bad weather recently but not this evening. Biggest problem was the surface water as once you get going you get used to the wind and rain. Was surprised when I worked out the pace afterwards as it felt easier. Always a good sign I suppose.

Bust day tomorrow with college all day so only a short window to fit in a session before I go out with a couple of my training partners to celebrate their marathon success and stuff.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 102.86| 0

pistol_75

Sunday 21st Nov

2.5 miles w/u incl 2 min @ MP, 1 min jog, 1 min @ HMP

3x(6x40 sec @ 1m-3k effort, job back recovery) 400m jog between sets.

Avg Pace xx
8.6 miles total

Lunge Matrix before
AIS after

Was meant to do this yesterday but by the time I got home from the college the window I had meant I wouldn't have time to complete it. Could have squeezed in a short run but family time was a priority.

Headed out today anyway to do the session using the same place as the last time. Still without a GPS watch so I just timed the first rep which was roughly a lamppost further and worked off that for the remainder. Have no idea of paces but the leg turnover felt good throughout and the breathing was never entering the red zone. Was still pretty tired when finished but not wrecked or anything.

So the missed day stays missed, the session got done and we continue with the plan as is from tomorrow.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 111.46| 1

pistol_75

Monday 22nd Nov

53 mins easy

Avg Pace 9:33
5.6 miles total

Lunge Matrix before
Myrtl after

Easy run this evening with a couple of friends. All happy to take it very easy with sessions planned for tomorrow.

Hoping to do a Parkrun on Sat morning if I can get a babysitter for a couple of hours.

Tempo run tomorrow. Should be fun.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 117.06| 1

pistol_75

Tuesday 23nd Nov

15 mins w/u

15 mins @ AT, 5 mins jog, 10 mins @ AT

15 mins c/d

Avg Pace xx
7.3 miles total approx

Lunge Matrix before
AIS after

Lovely run tonight. Felt a bit sluggish during warm up, but once I got into the tempo part the legs got going. Felt like I got it spot on in the first rep in terms of effort/exertion. Recovery was fine an then got going again, again it felt ok, was working alright but not blowing a gasket. With 3 minutes to go I dropped down to 10K effort with the last minute at 5K effort. Felt like I had worked hard but wasn't wiped which was the intention. Nice cool down to finish.

Still no GPS to check off against. Why do we not rely on our bodies telling us we did well :-(


Month|Mileage|Missed Runs
October | 106.44| 0
November| 124.36| 1

Netwerk Errer

pistol_75 wrote: »

Still no GPS to check off against. Why do we not rely on our bodies telling us we did well :-(

To quote Malmo "I want you to feel your kung fu, not think it". "now practice young grasshopper"

pistol_75

Netwerk Errer wrote: »

To quote Malmo "I want you to feel your kung fu, not think it". "now practice young grasshopper"

Who's Malmo?

Netwerk Errer

pistol_75 wrote: »

Who's Malmo?

He was a world class runner back in the 70's/80's who pokes around on letsrun. He can be a bit of a fruitcake but he knows his stuff.

pistol_75

Wednesday 26nd Nov

35 mins easy

Avg Pace 9:00
4 miles total

Lunge Matrix before
Myrtle after

Had to bring my dad for a hospital appt after work so late getting out this evening. Despite being starving I passed on the bowl of stew on offer :-(

Usual 4 mile out and back and legs feeling grand after session I'm happy to report. I'll do the Myrtle once I have this stew finished ;-)


Month|Mileage|Missed Runs
October | 106.44| 0
November| 128.36| 1

pistol_75

Thursday 27th Nov

51 mins easy

Avg Pace 9:06
5.6 miles total

Lunge Matrix before
AIS after

Easy run this evening with a few from the club. Nice and easy with a bit of a pick up the last mile or so. Rest day tomorrow and hopefully Parkrun on Sat morning if everything works out.


Month|Mileage|Missed Runs
October | 106.44| 0
November| 133.96| 1

pistol_75

Saturday 28th Nov

36 mins easy

Avg Pace 9:02
4 miles total

Lunge Matrix before
Foam Rolling after

Well the Parkrun didn't work out. Wife was working and young lad sick so didn't want to drop with anyone the way he is.

Easy run this evening. Nothing much to report, looking forward to a long run in the morning with some great hills and some fun thrown in ;-)

Looks like my new watch might be here on Monday ;-)

Month|Mileage|Missed Runs
October | 106.44| 0
November| 137.96| 1

pistol_75

Sunday 30th Nov

90 mins easy inc 6x45 sec strides w/1 min jog rec

Avg Pace 8:52
10.15 miles total

Lunge Matrix before
Myrtl after

Yesterday was the start on another block of training, where over the next 40 days it's repeated 4 times with the sessions becoming a bit more progressive and also the addition of something extra to each session.

This morning was a long run which we took in over a challenging hilly route. This really is a great winter route with views that are lovely in spots. Started on the strides after an hour and finished just before the last hill of the day.

Nice to mix up the run a bit. Legs were tired at the end but a nice kind of tired. Just under 150 miles for the month and very happy with the way training is going. Hope December is the same ;-)

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1

pistol_75

Monday 1st Dec

52 mins easy

Avg Pace 9:18
5.65 miles total

Lunge Matrix before
AIS after

Easy run this evening with company making it pass quickly. Happy enough to keep the effort levels to a minimum with the session tomorrow.

Missed the courier today with new watch. Hopefully be back in the 21st century tomorrow.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 5.65| 0

pistol_75

Tuesday 2nd Dec

15 mins easy
3x(6x40 sec w/jb rec, 2 mins job between sets)
3 mins @ 5K pace
15 mins easy

Avg Pace xxx
7.78 miles total

Lunge Matrix before
AIS after

New watch arrived today and after about 30 minutes playing around as best you can with a 3 year old who wants to help I managed to program the required session and get it transferred to the watch before I headed out the door. Worked my way through it and was happy it was doing what I expected.

Warm up completed with the usual pick up towards the end, and into the strides, alternating direction each time. Not too much of a wind but enough to notice at pace. Recovery was slightly shorter than normal but it was fine. Was trying to keep the effort constant until the beep came and from what I could remember was feeling stronger than the last time I did these.

It takes a while to clock the off and then came the 3 mins @ 5K effort. This was into the wind but I felt like I was moving well and had adjusted the pace back slightly to the right effort from the strides. Happy to have added the extra bit in and finished strong. Nice cool down home then.

Was looking forward to checking out all the data when I got home and while the workout was executed on the watch it seems like it was just recorded as a normal run, so no splits for the various sections. Time to RTFM :rolleyes:

If your reading this in Kerry take the smile off your face

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 13.43| 0

pistol_75

Wednesday 3rd Dec

37 mins easy

Avg Pace 8:59
Avg HR: 128

4.15 miles total

Lunge Matrix before
AIS after

Thursday 4th Dec

46 mins easy

Avg Pace 9:11
Avg HR: 127

5 miles total


Wife's birthday yesterday so was late enough getting out. Thank god it was only an easy one and thank god I didn't have dessert or cake because I felt bad enough. Short turnaround then to get out early this morning as I have my department Xmas party in work tonight. Legs took a while to waken up but got going eventually. Not sure if I have woken up even still.

Tempo tomorrow if I survive the night

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 22.58| 0

pistol_75

Friday 5th Dec

39 mins easy

Avg Pace 8:52
Avg HR: 130

4.31 miles total

Lunge Matrix before
Myrtl after

Wife was heading out and had hair appointment which only left me with enough time to do a short run and keep the peace. She was still getting ready for 1/2 hour after I got back but that's to be expected.

Run was fine apart from a nibble off a Jack Russell. Couple of tight spots to keep an eye on.

Saturday 6th Dec

17 mins w/u @ 9:15

2x(15 mins @ LT, 5 mins jog) 7:28, 7:31
6x30 sec hill sprints, jog back recovery

15 mins c/d @ 9:32

Avg Pace 8:43
Avg HR:

9.31 miles total

This was the session planned for yesterday. Was in college till 6 and fallin asleep driving home so the body was not really looking forward to this.

Got going anyway and met a group of youngsters who decided to link across the path blocking the way. I ran right up to them and stared and 2 of them let me through. I headed on hearing them getting slagged for being cowards ;-)

Got to the start of tempo portion and took a layer off and got going. Plan was just to display lap time and run approx 7.5 mins around the ring road before turning around. This area is a bit of a wind tunnel and it was into the wind straight away before turning into a crosswind. Was just trying to focus on the effort regardless of winds and think I managed it ok, as I was pretty much back where I started after 15 mins.

After 5 mins jog recovery I got back to same point and repeated the dose. Wind felt tougher for this one and there was a little bit of tiredness from first rep. Was just trying to keep effort the same and turnaround point was around the same. Back to the start finishing strong and not out on my feet.

Another 5 mins recovery before taking into the hills. Focus on keeping form all the way through. Legs were tiring alright but was able to keep pushing it.

Glad to have the session over as there was an extra 5 mins & hills in this one.

College again tomorrow and rest day Monday. Might take the rest day tomorrow if I'm pushed for time.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 36.26| 0

pistol_75

Monday 8th Dec

52 mins easy

Avg Pace 9:22
Avg HR: 131

5.57 miles total

Took my rest day on Sunday as when I got home there was stuff to be done with Christmas decorations etc. Got a rubdown yesterday evening with the quads a bit tight and a couple of hours later headed out for this, just keeping the pace very easy.

Had company which was nice and the time ticked off fine. Long run this evening on the plan but stomach is in a bit of a hula hoop this morning. Hopefully it calms down during the day.

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 41.83| 0

pistol_75

Wednesday 10th Dec

22 mins w/u @ 9:14

3 x (6x40 sec strides w/jog back recovery), extra recovery between sets

(6:25, 6:07, 6:14, 6:23, 6:10, 6:06)
(6:11, 6:06, 6:16, 6:18, 6:05, 6:18)
(6:21, 6:21, 6:14, 6:20, 6:22, 6:04)

4 mins @ 5K RPE (6:59)

17 mins c/d @ 9:32

9.55 miles total

Was forced to miss Tuesdays run with a stomach bug which I thought could be turning into something else but a healthy dose of Vit C seemed to stave off whatever the problem was. Decided to change sessions around and do the strides session instead just in case there were any problems.

Made my way to where I usually do these and everything was feeling ok, apart from the savage wind, lucky enough it was a bit sheltered where I was so I just got on with it. Aim as usual was to keep everything controlled and I was lapping the watch at the marker each time. Apart from a quick pitstop :eek: during the second set everything seemed to go ok and the splits look fairly consistent.

Once the final recovery was completed it was into the 4 mins extra and again was just trying to judge the effort as best I could. Could have pushed it harder if needs be but that wasn't the aim. Finished up with a slow cool down getting battered b the wind again. Glad to have it done...

Month|Mileage|Missed Runs
October | 106.44| 0
November| 148.11| 1
December| 51.38| 1