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Still trying to figure it all out.
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I think you should move on. Also don't be afraid of slowing things down in general in the heat, it's tougher on the body and you won't be able to hit targets as easy over there. You don't want to be coming home from the holiday completely destroyed, and most importantly having running in heat ruining your holiday
+1 when it's gone it's gone:)
Enjoy the hols and take it handy. I know for me the heat sucks the life out of me so even easy pace can take it's toll on energy levels.0 -
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P+D week 5.
25/7-31/7
Day|Plan|Actual|Splits/Avg|HR|Comments
Monday|Rest or CT|rest|||
Tuesday|9 miles with 5@15k-HM pace|2 w/up,5@LT,2C/down|8:50,8:38,7:05,7:00,7:00,7:01,7:02,8:58,9:14|133,134,157,166,172,173,155,150|Tough session, harder than I though it would be. Couple of HR spikes going over the bridge into Haulbowline. Ran early AM before first day back at work
Wednesday|Recovery 5 miles|5 recovery|9:28 avg|130 avg|Took it very easy. Pre work run. Bit of a plod really
Thursday|10 mile General Aerobic|10.2 GA|9:07,8:56,8:59,8:58,9:01,8:57,9:04,8:53,9:07,9:06,9:22|146 avg|Found this harder than expected as well. A bit humid, and a bit fatigue from being back at work.
Friday|Rest or CT|rest|||Wrecked after 1st night shift in a month. Sports massage
Saturday|Recovery 5 miles|5 rec|9:22,9:26,9:46,9:39,9:23|135 avg|Tired after the 2 nights.
Sunday|16 mile w 10@MP|16.3miles - 10@PMP, 0.3 shuffle back to car|9:09,8:46,8:56,9:09,8:59,9:05,7:50,7:51,7:50,7:54,7:54,7:51,7:48 and 9:38 pace for the last bit|137-142 for the 1st 6 and 154 - 163 for the MP 10|Happy enough with this. MP is 7:50-8:00. Struggled with the last 2.5 or so miles - calves felt tired. Need to start doing my S+C exercises again
Planned miles:45 Actual miles:45.7
Todays long run definitely showed up weaknesses in strength. I felt fine energy wise and breathing wise. My legs just tired with about 2.5 miles to go - tight calves and I could feel the hips tightening up as well. Definitely need a spin on the foam roller and hockey ball. I didn't get out until the afternoon between one thing and another, but like last week I feel fine now after a couple of hours and a feed.
With regards to my musing last week about pace etc. a week back at work has made up my mind that I have the right target. My hours mean I do miss sleep during the week, and I'm very often fatigued when training, so I couldn't train at a faster pace because I'd burn out quickly, which is basically what happened last year where I ended up wrecked with 6 week to go before Dublin - and I still raced way too often, so its no wonder I missed my goal last year.
Recovery week next week and I'm looking forward to it. i think things are progressing nicely, and my endurance has definitely improved already.0 -
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I can't really comment on the weight issue other than to say when you up the intensity and mileage it would not be unusual to lose a few pounds. 3lbs which is what you appear to have lost since June doesn't sound like a lot I'd generally lose up to a half stone during a good marathon cycle but everybody is different.
I'd say you are suffering from a little bit of mid-cycle burnout for want of a better phrase. P&D are a tough programs especially when stepping into it for the first time and it can take the body and mind a while to adjust. There are some very tough sessions and they are designed to push you to force your body to make adaptions. I would look at the amount of rest and recovery that you are getting. Are you eating healthy and regularly? Are you refuelling correctly after your runs to give your body what it needs to get the return the plan is designed to give? And key to it all are you getting enough sleep? Also if you are doing all your runs solo I would try to get a few runs done in company to rest the mind while still putting the body through its paces.
I would also avoid getting distracted by the heart rate stuff unless you have done a proper max heart rate test or gone and done an LT test. Finally, I would say that if the weather in cork is anything like Dublin then it is unusual hot and humid for this time of the year. These type of conditions can significantly add to fatigue and can't be ignored when assessing how you are feeling.
So in short make sure you are sleeping and eating well and don't ignore the weather conditions. This should allow your body to make the necessary adaption over the next couple of weeks that will see you capitalise on tough training to date............KEEP THE FAITH!!
PS see you in Charleville 0 -
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hot buttered scones wrote: »Cheers FBOT01. I was actually reading the same thread yesterday and it did put things into perspective. I think if I was to do this plan again I'd modify that workout into a 3+2+2 with an 800m recovery, or something along those lines. Either that or just do it somewhere between MP and HMP. In fact, if doing this plan in the summer again, I would probably try to do the longer LT pace runs during a race. I always run way better in a race.
Now, I know you said not to be distracted by the HR stuff, but just for the sake of comparison, I ran a 10k race at the end of June and my HR for that race was in the same range (if not lower in parts) as it was when I was struggling with the 7 mile LT session. So while I thought I was running @LT pace, I was probably running at closer to 10k effort and harder in places. Once this training cycle is over and I've recovered I think I'll definitely be looking into getting the testing done to determine my true HR max, LT threshold etc. because I think there is more to be gained from training at the right effort than at the desired pace - it keeps you honest I suppose.
Maybe you were just slacking in the race
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P+D week 12. Start of Mesocycle 3
12/09-18/09
Day|Plan|Actual|Splits/Avg|HR|Comments
Monday| Rest or CT|Rest|||
Tuesday| V02 max- 8 miles w/5x600 @5k| 2.6 w/up, 5x600m (1:30 rec), 2.8 c/down| Interval times: 2:21, 2:22, 2:22, 2:21, 2:18|127-134 for w/up, 149-140 for c/down, Intervals about 160-170|Early morning – felt great.
Wednesday|12 medium long |12 miles|9:20, 9:11, 9:07, 9:09, 9:10, 8:56, 8:40, 8:29, 8:49, 9:12, 9:14, 9:28 | 124-149, a couple of spikes to the 160s when climbing | Local, with 6 miles on a 500m loop
Thursday| Rest or CT| 5 recovery/easy|9:20, 9:17, 9:25, 9:13, 9:22|139-144, 160 spike on hill|More mental recovery than physical. Prework. Post physio
Friday| 5 recovery w/6x100m |Rest|| |
Saturday| 8k-15k race|4 recovery + strides| | |
Sunday|17 long run |Charleville Half|||
My first major deviation from the plan this week. I’m running the Charleville half, and had decided on this race long before I had decided on this plan, so it stays. There’ll be less mileage this week, and I won’t be doing the planned long run after a race (the book says not to if racing a half marathon). I decided to do the first 2 runs, and then just run easy and rest for the remainder of the week.
Tuesday 13/9
Up at the crack of dawn for this session and thankfully the weather was fine – cool and sunny, a big change from the muggy dampness of previous days. I’d been dreading this session ever since the 800s a couple of weeks ago, but it turned into a great session in the end. Whereas I was struggling from the off during the 800s, I had to restrain myself today, and only started to tire during the 4th interval. I’ve listed the times above but the paces were a bit faster than 5k pace – 6:18, 6:21, 6:21, 6:18, 6:10. I started this around 6:45am, and with no track I went off down to Ringaskiddy ferry port near work. The area were the cars queue for the ferry has a perimeter of around 600m, is flat and has really smooth tarmac, I took off during the first interval and noticed the watch said 5:5x after about 50m or so, so I slowed down. Looking at the data I’m really bad at judging pace, so I keep speeding up and slowing down. You can see this in the chart below:
My 5k pace is about 6:25, but these felt like 5k pace today. I just really needed a good session to boost the morale and I got it today. Recovered well between intervals, and fairly quickly afterwards as well. 8 miles for the day. A great confidence booster
Wednesday 14/9
Uggh. I’ve been spluttering and wheezing a bit lately in the mornings – I was hoping it was allergies, but maybe it’s a virus the young lad had a couple of weeks ago. You now the kind that makes you feel a bit rotten but not very sick. Anyway, I got up and saw the kids off to school. Had breakfast and went upstairs to get ready – and just climbed back into bed for a couple of hours. Ended up not going out until about 2pm – I just didn’t want to do it. I just went local, and pottered around for about 2 or so miles – I got a bit of a stitch in my LHS during the first mile, but that faded. My heart really wasn’t in this run. I hadn’t slept well the night before, I felt a bit ill and sore. I ended up in a local park with a 500m tarmac loop – twas an easy mile or so I thought. After about 2 miles there, I just really got into the run. I felt way better, energy levels up, so I ended up doing just over 6 miles on this 500m loop. I really had to watch the pace because it just felt so comfortable and I was getting faster on each lap. It was a real shock to the system when I left the park to go back onto the lumpy local roads. I meandered down to the trails in the park at the back of my house, and did a couple of plodding miles, including the sharp hill out of the park that nearly killed me. Just one of those runs that I wanted to get out of the way, but really enjoyed it (the middle few miles anyway), so I'm glad I got out.
Thursday 15/9
In between night shifts. Only got about 4 hours sleep and felt rotten – again not sick, but just a bit congested. I had a physio appointment (right hip and hams have been very tight the last week) so she did a bit of release work and dry needling on the hams, TFL, glute meds. Avoided needling the calves because I normally can’t run for at least 24 hours after that. I had decided to do 5 miles easy today before work but wasn’t looking forward to it. I was sore after the physio, I’d a headache (moan, moan, moan etc) and in the end just decided to go for a run before work and see how far I’d get. In the end it turned out to be one of the most enjoyable runs in while. It was a bit faster than normal recovery pace (not by much), but I really enjoyed it - this became more about mental recovery than physical recovery to be honest, just running for the sake of it and not really watching the mile tick off. I knew after about 500m or so that this was going to be a good one. I felt invigorated, the breathing/congestion had eased and I as smiling away to myself. A nice evening too, with a little bit of warmth from the setting sun, and the lightest of cool breezes off the harbour.
I can’t wait for Charleville now. I’m really looking forward to this race whatever the result and it’s been ages since I’ve raced – I really miss it, and it’s what makes training worthwhile. If I was to follow this plan again, I think I probably try and get in a couple more races early on - maybe use them as LT runs, or do one of the MP sessions during a half. So last year – too much racing, this year maybe not enough. It’s all about striking a balance really.0 -
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hot buttered scones wrote: »Cheers lads. After much deliberation I have decided my plan for the day is just to go out and give it a good lash and see what happens. The main aim is to get back to Charleville while there's still some cake left.
I approve of this
Have a good race, enjoy!0 -
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