A Slow Journey to Faster Times

yaboya1

So I finally decided on Seville for my Spring Marathon. The date & costs suit me well and the race seems to be pretty well reviewed by anyone who's previously run it.

This is my first attempt at a training log so please go easy on me!

I've run three previous marathons (3:39, 3:35, 3:34). The aim in Seville is to finally go below 3:30. I've had various things go wrong on me in all of the above, so I think my target is pretty achievable. I haven't done any running since Chicago last month, so I plan to ease back into it gradually for the next month by doing a couple of short/medium runs during the week with a long one at the weekend. Then from the beginning of December I've decided to follow the 12 week 'Up to 55 miles per week' marathon schedule from the Advanced Marathoning book by Pfitzinger & Douglas.

My biggest problem in the past has been going too quickly on my long runs. There are 7 different paces in this plan. I have estimated what pace I should be running them at as follows:

MP runs: 8 min/mile
Long runs: 9 min/mile
Med-long runs: 8:45-9 min/mile
General aerobic runs: 9:30 min/mile
LT runs: 7:35 min/mile
Recovery runs: 12 min/mile
VO2 max intervals: 7 min/mile

If anyone has any comments/observations, I'd be delighted to hear them. Otherwise I'll be back as soon as I get back out on the road.

menoscemo

yaboya1 wrote: »

So I finally decided on Seville for my Spring Marathon. The date & costs suit me well and the race seems to be pretty well reviewed by anyone who's previously run it.

This is my first attempt at a training log so please go easy on me!

I've run three previous marathons (3:39, 3:35, 3:34). The aim in Seville is to finally go below 3:30. I've had various things go wrong on me in all of the above, so I think my target is pretty achievable. I haven't done any running since Chicago last month, so I plan to ease back into it gradually for the next month by doing a couple of short/medium runs during the week with a long one at the weekend. Then from the beginning of December I've decided to follow the 12 week 'Up to 55 miles per week' marathon schedule from the Advanced Marathoning book by Pfitzinger & Douglas.

My biggest problem in the past has been going too quickly on my long runs. There are 7 different paces in this plan. I have estimated what pace I should be running them at as follows:

MP runs: 8 min/mile
Long runs: 9 min/mile
Med-long runs: 8:45-9 min/mile
General aerobic runs: 9:30 min/mile
LT runs: 7:35 min/mile
Recovery runs: 12 min/mile
VO2 max intervals: 7 min/mile

If anyone has any comments/observations, I'd be delighted to hear them. Otherwise I'll be back as soon as I get back out on the road.

Long and ML runs should be about the same. 9 min/mile looks about right for 3:30 goal.
GA runs should possibly be a touch quicker; maybe 8:45/mile?
Recovery runs don't need to be that slow; 9:30-10 min/mile looks good, but just run as slow as possible. (not sure you could actually 'run' at 12 min/mile???)
LT should be a touch faster than your HMP; not sure what that is but when I was training for 3:30 I started off doing 7:25ish and by the end was doing closer to 7:10.

VO2 max looks good though you can probably go a bit quicker. Should be a touch faster than you 5k pace.


best of Luck. Will follow this log. Interested yo hear feedback about Seville. I love that part of the world!!

yaboya1

Cheers. I'll bear your comments in mind. Some of the paces are a bit guessy. I've never actually done a 5k race, so I've no idea what my pace is. I did a 5 mile race in 34:23 so I'm basing it off that. I think I could go sub 1:40 in a half with the right prep so that's where I got the LT from. Guess I'll just have to play some of it by ear.

menoscemo

yaboya1 wrote: »

Cheers. I'll bear your comments in mind. Some of the paces are a bit guessy. I've never actually done a 5k race, so I've no idea what my pace is. I did a 5 mile race in 34:23 so I'm basing it off that. I think I could go sub 1:40 in a half with the right prep so that's where I got the LT from. Guess I'll just have to play some of it by ear.

Play by ear for sure; but off you 5mile time Mcmillan shows a 3k pace of 6:20/mile. VO2 max is approx you 3k pace....LT should be closer to your 10 mile pace than HM so a bit faster than HMP...
Best of luck with it anyway....

career_move

I ran 3:28 in Limerick in May. I would advise doing your MP runs at slightly faster than 8 min/mi. My average pace for the marathon was 7:56 and I did my MP miles at 7:50 ish

yaboya1

Tuesday 5th November - 8 miles @ 8:12p/m average

First run of any description since the Chicago Marathon. Took it easy for the first four, then stepped up the pace a bit. Felt good but tired at the end. A nice way to blow away the cobwebs. Glad to see three weeks of binging on rubbish food & alcohol hasn't seen me completely lose my fitness.

Splits:

Mile 1 - 8:26
Mile 2 - 8:28
Mile 3 - 8:31
Mile 4 - 8:22
Mile 5 - 8:07
Mile 6 - 7:42
Mile 7 - 8:12
Mile 8 - 7:24

ThePiedPiper

Good to see you back up and at it.. The quick turnaround to Seville worked very well for me a couple years back, so if you can get yourself back into the swing of things quickly you'll do great.. Any shorter races planned?

yaboya1

I'm thinking about doing the Clontarf half-marathon on the 23rd of this month. I'll see how fit I feel closer to then and make a decision, but there's a good chance I'll give it a go.

yaboya1

Thursday 7th November - 5 miles @ 9:37p/m average

My first ever PROPER recovery run.
As I mentioned earlier, going too fast in my slower runs has been a problem for me in the past. Tonight I consciously went as slow as I possibly could and now I can see the benefit. I feel very refreshed and ready to put in a hard session in the next few days.

Splits:

Mile 1 - 9:33
Mile 2 - 9:28
Mile 3 - 9:20
Mile 4 - 9:38
Mile 5 - 9:47

yaboya1

Friday 8th November - 19 miles @ 8:52p/m average

Decided to try a long one tonight. Overall pace was ok but I was quicker/slower than I wanted to be at most stages. I'll just have to get used to it before I start the plan. Not bad to get a run of this distance under my belt though.


Splits:

Mile 1 - 8:15
Mile 2 - 9:22
Mile 3 - 9:05
Mile 4 - 9:35
Mile 5 - 9:24
Mile 6 - 8:43
Mile 7 - 9:02
Mile 8 - 9:09
Mile 9 - 9:30
Mile 10 - 9:26
Mile 11 - 8:56
Mile 12 - 8:22
Mile 13 - 7:59
Mile 14 - 8:51
Mile 15 - 8:37
Mile 16 - 8:26
Mile 17 - 8:34
Mile 18 - 8:54
Mile 19 - 8:26

ThePiedPiper

Great to get a run of that length in at this stage Yaboya. I wouldn't worry too much about the variations in pace at this stage, miles under the belt probably the main thing, and the fact that you picked it up in the last few miles is very positive. In mid-December, you can start zoning in on the MP miles during the long run. After flirting with the idea of doing Seville again, I think I'll knock it on the head.

yaboya1

Cheers. I was delighted to get a run of that distance in and felt as if I could have gone a fair bit further if I'm honest. I'll probably stick to a similar plan next week with a long run on the Friday again.

yaboya1

Sunday 10th November - 10 miles @ 9:24p/m average

I'm really starting to see the benefit of these recovery runs. I was still feeling a bit stiff & sore from Friday night's session and went out intending to run a slow 5/6 miles. However, I felt myself filling up with energy as each mile passed so I kept going. I eventually finished feeling loose, refreshed, invigorated and ready for whatever I throw at myself next week.

Splits:

Mile 1 - 9:26
Mile 2 - 9:21
Mile 3 - 9:05
Mile 4 - 9:34
Mile 5 - 9:47
Mile 6 - 9:11
Mile 7 - 9:36
Mile 8 - 9:14
Mile 9 - 9:31
Mile 10 - 9:01

yaboya1

Tuesday 12th November - 10 miles @ 7:29p/m average

The plan for today was to gradually wind it up for the first five miles before finishing the final five at LT pace (approx 7:30p/m). I went a bit quicker than I wanted to early on because of a strong wind behind me, but it was comfortable enough. Upping the pace running back into the same wind was a little more difficult, especially miles 8 & 10 which were extremely tough. However, I made an extra effort to keep up the pace in those miles and they ended up being the fastest two I ran.
Delighted with that! :-)


Splits:

Mile 1 - 7:32
Mile 2 - 7:41
Mile 3 - 7:50
Mile 4 - 7:57
Mile 5 - 7:47
Mile 6 - 7:18
Mile 7 - 7:20
Mile 8 - 7:05
Mile 9 - 7:07
Mile 10 - 6:52

yaboya1

Wednesday 13th November - 5 miles @ 9:28p/m average

Nice easy recovery run to get over yesterday's exertions. Rest day tomorrow before another long run on Friday.


Splits:

Mile 1 - 9:52
Mile 2 - 9:32
Mile 3 - 9:11
Mile 4 - 9:15
Mile 5 - 9:23

yaboya1

Friday 15th November - 22 miles @ 8:44p/m average

I don't know what to say about this run. The intention was to run 22 nine minute miles. I started out what felt like pretty slowly, but the first two miles were both a bit too quick. I consciously slowed the pace over the next few miles (far too much as you'll see from the splits!), before gradually picking it up again to be about on pace by halfway. I felt like I was maintaining a similar speed after that, but I was accelerating without realising. Even when I tried to run a bit slower, my pace didn't drop much and my last two miles were actually my fastest. I don't know whether to be happy or disappointed with this workout. At least I've got the miles into my legs I suppose. And although I'm sore I haven't injured myself. I'll probably give myself a few days rest to recover.


Splits:

Mile 1 - 8:25
Mile 2 - 8:39
Mile 3 - 9:05
Mile 4 - 9:34
Mile 5 - 9:51
Mile 6 - 10:10
Mile 7 - 9:00
Mile 8 - 8:52
Mile 9 - 8:40
Mile 10 - 8:15
Mile 11 - 8:11
Mile 12 - 8:01
Mile 13 - 8:14
Mile 14 - 8:35
Mile 15 - 7:58
Mile 16 - 8:37
Mile 17 - 8:15
Mile 18 - 8:36
Mile 19 - 8:42
Mile 20 - 8:44
Mile 21 - 7:58
Mile 22 - 7:50

ThePiedPiper

I know what to say about it, its a great run. Lots of strength and stamina being able to pick it up on the tail end, and overall, not a huge amount of fast miles, so it won't be overcooking you.

Things going well for you so far. Enjoy an easy day or two after that one.

yaboya1

I've just entered the Clontarf Half-Marathon next Saturday. I'm thinking of taking it easy midweek with a couple of slow recovery runs, then I'll have a go at a sub 1:40 in the Half. Hopefully it all goes to plan.

belcarra

Good man Peter, just saw this log today!

I'll be pacing the 1:40 group on Saturday so I'll see you then. You'll be capable of much faster though (I'd predict 1:35-1:37) but sure maybe delay tactics til the day because if it's windy it will have a big bearing.

Regarding your LSR I think there's an important lesson there, i.e. you appear to struggle with consistent pacing. You seem to be working hard to get a handle on that and as you improve that aspect you will get the marathon pacing on the day much better which will hopefully lead yo you going sub 3:30 and beyond.

Best of luck with the log!

yaboya1

Hi John.

I'm going to stick with the group on Saturday until I feel confident I can push on faster in the second half of the race. I run along that stretch pretty regularly so I know how windy it can get (especially on the way back towards Clontarf!).

Yeah, as I was saying to you in Chicago the consistent pacing of the long runs has always been my biggest problem. I'm hoping to have got a better grip of it by the time I start my plan in early December. I am happy to have got two relatively long runs in already though, despite the pacing, as my inability to get many LSRS in before Chicago definitely cost me in the last 10k there.

yaboya1

Tuesday 19th November - 5 miles @ 8:50p/m average

Just a slow recovery run this evening to keep me loose. GPS on my phone went funny so I don't have the splits. Felt nice and easy but it was a little quicker than I had planned. This is probably down to me running a bit faster to keep myself warm on this icy cold evening!

yaboya1

Friday 22nd November - 6 miles @ 9:30p/m average

What a beautiful morning. Felt like I'd be wasting it if I didn't get out for a few miles. Ran the first five miles as slowly as I possibly could, before speeding up for the last just to prove to myself I was able as I'be been struggling with a bit of a cold/sore throat all week. Can't wait for tomorrow's race now.

Splits:

Mile 1 - 9:54
Mile 2 - 9:52
Mile 3 - 10:01
Mile 4 - 9:59
Mile 5 - 9:54
Mile 6 - 7:24

yaboya1

Saturday 23rd November - 13.1 miles @ 7:33p/m average

Delighted with this. The plan was to go sub 1:40 and set myself a reasonable PB to beat in 2014. It was made pretty easy by following belcarra & Killerz who set the fractions. I followed both of them for 18k before kicking on a small bit towards the end. Conditions were perfect temperature wise for running, but an icy breeze into our face for the last 5-6k didn't make things easy. Got over the line in 1:39:12. Day off tomorrow then another week of lightish running before I get stuck into my 12 week marathon training plan ahead of Seville.

ThePiedPiper

Great going P.. Good confidence booster before launching into the marathon plan.. Enjoy the couple of days rest

yaboya1

Wednesday 27th November - 7 miles @ 9:58p/m average

First time I've had the chance to get out for a few miles since the race on Saturday. Took it as easy as possible. Hope to get out for another long run on Friday before I get stuck into my plan next Monday.


Splits:

Mile 1 - 9:52
Mile 2 - 9:41
Mile 3 - 10:13
Mile 4 - 10:35
Mile 5 - 10:05
Mile 6 - 9:43
Mile 7 - 9:28

yaboya1

Friday 29th November - 20 miles @ 9:12p/m average

I started out slowly & smoothly and hit the first mile bang on nine minutes, which was my intention. My GPS seemed to go crazy around this time and informed me soon afterwards that I was travelling at sub seven minute mile pace! :eek:. I knew that couldn't be true and decided to ignore it from then on. I concentrated on continuing at the pace I had begun at. This was difficult at times, as I spent around 75% of the workout running into what felt like a gale force headwind. This is probably what caused me to drop to the 9:12p/m average. In saying that I'm pretty happy with today and it's another 20 miles into the legs before I begin my plan. Looking forward to getting started now .

belcarra

Good run today P, you will be well set for the start of the plan.
As for the plan - how many weeks will it be (Seville being in February and therefore not an awful long way away!)?

yaboya1

belcarra wrote: »

Good run today P, you will be well set for the start of the plan.
As for the plan - how many weeks will it be (Seville being in February and therefore not an awful long way away!)?

12 week plan. Race is on the 23rd February. Seems a long way away now, but as soon as Christmas is over it will be here before I know it.

ThebitterLemon

I'm doing Seville as well, how are you getting there from Madrid?

Best of luck with your training.

TbL

yaboya1

ThebitterLemon wrote: »

I'm doing Seville as well, how are you getting there from Madrid?

Best of luck with your training.

TbL

There's a high speed train that takes around 2.5 hours. Return ticket is about €60-70. My hotel is beside the train station in Seville.

Thanks for the good wishes. Same to yourself ;-).

ThebitterLemon

Tnx,

I managed to get an Iberian internal flight, reasonably priced (for a change!)

no hotel organised yet

TbL

yaboya1

So tomorrow is the first day of my 12 week plan. Starts off with a rest day .
I'm going to use the rest/cross training days to do my stretching and core work.

I've readjusted my paces slightly due to the bit of running I've been doing. They are now as follows:

MP runs: 7:50 min/mile
Long runs: 9 min/mile
Med-long runs: 9 min/mile
General aerobic runs: 8:45 min/mile
LT runs: 7:30 min/mile
Recovery runs: 9:30 min/mile
VO2 max intervals: 6:20 min/mile

Here's to an injury free twelve weeks!

yaboya1

So my official 12 week marathon training plan has begun:

Monday 2nd December (Day 1/84) - Rest/Cross Training

I spent about an hour doing my regular cycle of stretching and core exercises. I plan to do this on all my rest/cross training days


Tuesday 3rd December (Day 2/84) - 8m @ GA pace with 10 x 100m strides
8 miles @ 8:41p/m average

Felt really good this morning. I hadn't run since my twenty miler last Friday and it showed. My legs were extremely fresh and I breezed through this workout. Was really happy with my pacing too, which was almost perfect. I sped up in the last mile just to get my legs warmed up for the strides immediately afterwards. Nice day for it too.

Splits:

Mile 1 - 8:37
Mile 2 - 8:42
Mile 3 - 8:59
Mile 4 - 8:50
Mile 5 - 8:39
Mile 6 - 8:54
Mile 7 - 8:26
Mile 8 - 7:29

ThePiedPiper

Best of luck with the plan P... Good base has been laid, it should go well for you from here..

yaboya1

Wednesday 4th December (Day 3/84) - Rest/Cross Training

More stretching and core work.


Thursday 5th December (Day 4/84) - 9m @ GA pace
9 miles @ 8:02p/m average

Nailed the GA pace for most of Tuesday's run and expected to do the same this morning. I hadn't realised there was a hurricane outside though! Felt like I was putting in the same intensity and moving at a similar speed to start off but with a 100mph wind behind me, I couldn't help going faster. Happy enough to keep the first 5 miles around the 8min/mile pace. The final four were back into the same wind and I suppose I got a bit paranoid about letting the pace drop below the GA level, which led to me going too fast. I'm not really disappointed though, as I finished the run fresh and feel as if I could run a marathon this weekend . I've only got a 13 miler pencilled in though.


Splits:

Mile 1 - 8:02
Mile 2 - 7:52
Mile 3 - 7:50
Mile 4 - 8:08
Mile 5 - 8:23
Mile 6 - 8:15
Mile 7 - 7:56
Mile 8 - 7:51
Mile 9 - 8:02

belcarra

yaboya1 wrote: »

I'm not really disappointed though, as I finished the run fresh and feel as if I could run a marathon this weekend . I've only got a 13 miler pencilled in though.

Lanzarote. Sunday. Book those flights!:pac:

yaboya1

So the plan for the rest of the week says:

Friday: Rest/Cross Training
Saturday: 5m Recovery
Sunday 13m (with 8m @ MP)

I'm feeling pretty good at the moment. Considering I have no running to do tomorrow, I was thinking of jogging to St. Annes Park on Saturday morning, running the 5k parkrun and then jogging back home. I'd like to set myself a 5k PB to beat next year and taking into account my mileage has been lower this week than in the last few previous weeks, I feel like I wouldn't do any damage.

Thoughts/Opinions?

yaboya1

Friday 6th December (Day 5/84) - Rest/Cross Training

More of a rest day than anything else. Did some stretching & core exercises, but put my feet up and went to bed early ahead of my 5k debut in the St Annes parkrun the next day.


Saturday 7th December (Day 6/84) - 5m Recovery
6k @ 9:30p/m average & 5k @ 6:10p/m average

Although the plan advised a 5m recovery run I was feeling pretty good and having rested on Friday, decided to try and set a reasonable 5k PB to beat in 2014. I was hoping to go sub 20, but would have been happy with anything under 21 minutes. Jogged the 6k to the start which acted as a reasonably good warm up. Went out pretty hard and wasn't exactly sure if I was on for the time I wanted as there are no km markers on the course. There was a guy at halfway calling out your times though, and when he shouted 9:37 at me as I went by I felt pretty confident I could hold on. Got over the line in 19:22 (13th place). Delighted with that. Thought I warranted a relaxing bus ride home rather than another 6k jog .

Back to the endurance stuff tomorrow.....

yaboya1

Sunday 8th December (Day 7/84) - 13m (with 8m @ MP)
13 miles @ 7:36p/m average

I thought I might find this run difficult after a very long day yesterday (5k race, 10 hour shift in work followed by Boards beers until 2am). However, I found the early miles pretty effortless and didn't think I'd have any trouble maintaining the required pace (7:50p/m) for the last eight. I probably should have planned my route better though. An easy, flat, wind assisted opening five miles were followed by an uphill drag of four miles straight into a headwind. Funnily enough, running into the wind seems to focus my mind better and I held the pace slightly below the required splits for that stretch, even though I did find it extremely tough. Once I got through that part of the route, I knew the last four would be a doddle in comparison. So it proved and the splits back this up with the last three of those miles being my quickest of the whole run. My legs are pretty sore now though after a tough two days and I'm looking forward to a welcome rest day from running tomorrow.

Splits:

Mile 1 - 7:39
Mile 2 - 7:44
Mile 3 - 7:49
Mile 4 - 8:13
Mile 5 - 8:05
Mile 6 - 7:33
Mile 7 - 7:44
Mile 8 - 7:32
Mile 9 - 7:23
Mile 10 - 7:26
Mile 11 - 7:09
Mile 12 - 7:18
Mile 13 - 6:55


Subsequent to my 5k time yesterday and after chatting to some boardsies last night, I'm wondering if I've set myself a bit of a soft target for Seville (sub 3:30). I've just finished the first week of my plan and I already feel a faster time than that is achievable (possibly sub 3:20/3:25?). I may reassess my goal time closer to the race itself.

ThebitterLemon

I definitely reckon you have set too soft a target, I think that with an injury free program you could do 3.15.

Those splits (admittedly over 13 miles) augur well for a solid sub 3.30.

cf

yaboya1

ThebitterLemon wrote: »

I definitely reckon you have set too soft a target, I think that with an injury free program you could do 3.15.

Those splits (admittedly over 13 miles) augur well for a solid sub 3.30.

cf

I really hope you're right

ThePiedPiper

yaboya, if you're already thinking the target is soft, the chances are you're right.

I'd advise setting your MP as a range of speeds, run some MP miles at 3:20 pace, some at 3:30 pace, but get yourself comfortable over a range of paces. You can make a lot of ground in two months, so don't be afraid to be ambitious. When I was targeting my first sub 3:30, I ended up running a big negative split on way to a 3:23 IIRC. Seville doesn't have pacers anyway, well in 2011 they didn't anyway. You'll run your own race at your own pace.

yaboya1

Monday 9th December (Day 8/84) - Rest/Cross Training

Did my hourly cycle of stretching and core exercises. Also bought myself a foam roller which should come in useful.


Tuesday 10th December (Day 9/84) - 11m @ M/L pace
11 miles @ 8:51p/m average

I had a long shift ahead of me in work today, so it was a choice between a very early or really late run. I arose at 6.30am and decided on the former. Getting out of bed ended up being the hardest thing I did. Breezed through this in what felt like a snail's pace, but kept below the required time for most of the miles. Beautiful morning out there. For mid-December in the dark it's surprisingly mild!

Splits:

Mile 1 - 8:17
Mile 2 - 8:50
Mile 3 - 8:36
Mile 4 - 8:56
Mile 5 - 8:58
Mile 6 - 9:17
Mile 7 - 9:08
Mile 8 - 8:51
Mile 9 - 8:35
Mile 10 - 8:38
Mile 11 - 8:28

All going to plan so far. I'm due to run 5m (recovery) & 15m (Long Run) this weekend. I'm working on Sunday so I'll probably switch those around. Shouldn't make any difference with Friday down for a rest day anyway.

statss

Hey,

I followed the 18 week version of this plan for DCM2013.....you are knocking out similar paces than I did in training....all sessions logged here (http://www.boards.ie/vbulletin/showthread.php?t=2056844649&page=7)

I defo think your goal is softish....I ended up doing 3.17...food for thought perhaps? I don't think I even hit the splits you knocked out in that MP session on Sunday just gone and you've loads of time to build on that.

statss

here's paces for 3.15 btw, from Blockic's log when he tried for 3.15 using the same plan.

Training Type|Previous Paces|New Paces
VO2 Max|6:05 - 6:10|5:50 - 5:55
Lactate Threshold|6:30 - 6:40|6:15 - 6:25
Easy Runs|8:00 - 8:20|7:50 - 8:10
Long Runs|8:10 - 8:50|7:50 - 8:20
Recovery Runs|9:00 - 9:20|8:40 - 9:00
HMP|6:40 - 6:50|6:20 - 6:25
PMP|7:25 - 7:40|7:05 - 7:15

yaboya1

Thanks. Definitely food for thought. I actually read the whole lot of your log the other night from start to finish. The lying on the couch when there was a marathon on the same day resonated with me a lot

yaboya1

Wednesday 11th December (Day 10/84) - Rest/Cross Training

I struggled to get out of bed this morning after a very long day on Tuesday. When I got home from work I did my regular cycle of core exercises and then tried out my foam roller for the first time. Initially it was hard to get used to, but it's pretty amazing when you hit the right spots after you get the hang of it. I never realised how tense some of my muscles were. I had my best night's sleep in a while after that.


Thursday 12th December (Day 11/84) - 8m (with 4m @ LT)
8 miles @ 6:58p/m average

As I've read many times on here, run your hard days hard and your easy days easy. I decided to follow that sage advice, especially since this was my only hard day this week. As I mentioned a couple of days ago, I thought my original target (and paces) may be a bit soft. I decided to run the first four miles at a manageable (7-8min/mile) pace and then try my best to keep the last four under the 7min/mile mark. I couldn't have planned this session any better. I absolutely NAILED it! Really over the moon with that and excited about what I can do in the next ten weeks. Who knows what time might be achievable by the time I get to Seville in late February?

Splits:

Mile 1 - 7:29
Mile 2 - 7:14
Mile 3 - 7:20
Mile 4 - 7:10
Mile 5 - 6:42
Mile 6 - 6:39
Mile 7 - 6:41
Mile 8 - 6:28

yaboya1

Friday 13th December (Day 12/84) - Rest/Cross Training

Late shift in work today, so just a bit of stretching and foam rolling when I got home.


Saturday 14th December (Day 13/84) - 15m @ M/L Pace
15 miles @ 8:33p/m average

Due to my work commitments on Sunday, I swapped this session around with the recovery run that was originally down for today. Pity I had to do so, as it was definitely the most miserable day we've had so far this month. Spent the entire time battling the gale force winds & driving rain while trying my best to maintain an easy comfortable pace. Due to the conditions some of the miles vary by a minute or so, but it felt like the same effort all the way so nothing I can really get upset about.

Splits:

Mile 1 - 8:07
Mile 2 - 8:09
Mile 3 - 8:38
Mile 4 - 8:35
Mile 5 - 7:50
Mile 6 - 9:01
Mile 7 - 9:05
Mile 8 - 9:03
Mile 9 - 9:09
Mile 10 - 8:53
Mile 11 - 8:29
Mile 12 - 8:06
Mile 13 - 7:56
Mile 14 - 8:09
Mile 15 - 7:59


Sunday 15th December (Day 14/84) - 5m Recovery
5m @ 9:05p/m average

I only wish I'd been able to keep the fifteen mile run for today. Yet another beautiful morning out there and back to our 'normal' December weather. A very pleasant forty five minutes or so spent out in the fresh air.

Splits:

Mile 1 - 9:11
Mile 2 - 9:18
Mile 3 - 9:00
Mile 4 - 8:56
Mile 5 - 9:05

yaboya1

Monday 16th December (Day 15/84) - Rest/Cross Training

The beginning of the week signals my usual cycle of core work and stretching exercises. I also gave myself a good going over with the foam roller. I'm not feeling any soreness or pain, but I figure prevention is better than cure.


Tuesday 17th December (Day 16/84) - 8m @ GA Pace (with 10 x 100m strides)
8 miles @ 8:43p/m average

This was my first outing with my new Garmin Forerunner 210. I found keeping the correct pace so much easier with this device, as can be seen from my pretty consistent splits. I only realised how to change the distance to kilometres after I had finished the whole workout, so I don't have splits for the strides this time. This was a very nice blowout. Felt really good after it.

Splits:

Mile 1 - 8:47
Mile 2 - 8:42
Mile 3 - 8:41
Mile 4 - 8:53
Mile 5 - 8:40
Mile 6 - 8:40
Mile 7 - 8:42
Mile 8 - 8:41


Wednesday 18th December (Day 17/84) - 4m Recovery
4m @ 9:12p/m average

Nice easy jog on a chilly morning. Felt like it really loosened me up.

Splits:

Mile 1 - 9:07
Mile 2 - 9:16
Mile 3 - 9:22
Mile 4 - 9:01


Thursday 19th December (Day 18/84) - 11m @ M/L Pace
11 miles @ 8:52p/m average

Early morning start for this one. Looks like we're back to regular December weather. Dark, freezing cold, drizzling rain and an icy breeze. Still, almost perfect weather for running! . Glad to get this one over with and delighted once again with my consistent pacing. The Garmin is already showing it's value, helping to slow me down on these longer runs.

Splits:

Mile 1 - 8:41
Mile 2 - 8:38
Mile 3 - 8:48
Mile 4 - 9:00
Mile 5 - 9:00
Mile 6 - 8:59
Mile 7 - 8:53
Mile 8 - 8:54
Mile 9 - 8:52
Mile 10 - 8:52
Mile 11 - 8:52

yaboya1

Friday 20th December (Day 19/84) - Rest/Cross Training

Little bit of stretching & foam rolling, but more resting than anything else.


Saturday 21st December (Day 20/84) - 16m (with 10m @ MP)
16 miles @ 7:31p/m average

For the second week in a row I swapped my Saturday/Sunday sessions around. I'm going out tonight and in work all day tomorrow, so a four mile recovery run definitely seems more appealing after that than this one. My intention today was to start off comfortably and then try to keep the MP miles below 7:30. I think I could have done this much more easily if it wasn't for the incredibly difficult conditions outside. There was a tremendously strong wind blowing, as anybody else who ran this morning will attest to. It felt like hell at times, but I managed to stick to my target paces. Nice confidence booster ahead of a relaxing few days .

Splits:

Mile 1 - 7:40
Mile 2 - 7:43
Mile 3 - 7:54
Mile 4 - 7:39
Mile 5 - 7:36
Mile 6 - 7:41
Mile 7 - 7:24
Mile 8 - 7:21
Mile 9 - 7:17
Mile 10 - 7:28
Mile 11 - 7:27
Mile 12 - 7:27
Mile 13 - 7:24
Mile 14 - 7:22
Mile 15 - 7:25
Mile 16 - 7:16

belcarra

yaboya1 wrote: »

Friday 20th December (Day 19/84) - Rest/Cross Training

Little bit of stretching & foam rolling, but more resting than anything else.


Saturday 21st December (Day 20/84) - 16m (with 10m @ MP)
16 miles @ 7:31p/m average

For the second week in a row I swapped my Saturday/Sunday sessions around. I'm going out tonight and in work all day tomorrow, so a four mile recovery run definitely seems more appealing after that than this one. My intention today was to start off comfortably and then try to keep the MP miles below 7:30. I think I could have done this much more easily if it wasn't for the incredibly difficult conditions outside. There was a tremendously strong wind blowing, as anybody else who ran this morning will attest to. It felt like hell at times, but I managed to stick to my target paces. Nice confidence booster ahead of a relaxing few days .

Splits:

Mile 1 - 7:40
Mile 2 - 7:43
Mile 3 - 7:54
Mile 4 - 7:39
Mile 5 - 7:36
Mile 6 - 7:41
Mile 7 - 7:24
Mile 8 - 7:21
Mile 9 - 7:17
Mile 10 - 7:28
Mile 11 - 7:27
Mile 12 - 7:27
Mile 13 - 7:24
Mile 14 - 7:22
Mile 15 - 7:25
Mile 16 - 7:16

That's a great session in that weather, especially given that the non MP miles were not much slower!