Often becomes easy when the easy is often..

Murph_D · 07-08-2022 11:25PM

Well, 35-55/k equates to 0:56-1:29 per mile. I certainly wouldn't argue with that with my own 7:38/mile marathon pace, which I think is close enough to what C is targeting, although I agree that it's good to do some long runs faster than others. Like any schedule, it depends on what else you are doing during the week.

Lazare · 08-08-2022 01:36PM

Cheers guys, food for thought in both of those posts. Maybe I'll keep on the easier side of it for the first couple of weeks, and then generally go with how it feels.

Lazare · 14-08-2022 04:50PM

I don't think that first week could have gone better. I'm really happy with it.

All three workout days went exactly as planned.

Monday - 5 miles easy. This was fun. About three years ago I discovered a route from my house that is bang on 8km by the time I get back to the start point, and it forms a figure 8 on Strava. Thought it quirky and weird at the time. I had the idea of running it on the 8th of Aug, at 8:08am. Last year I only remembered it at 3pm and was gutted lol. So I put it into my calendar so I wouldn't forget it this time. Got up on Mon morn and hung around for a bit then hit the button on the watch at 8:08. So I did 8km, in a figure 8, at 8:08 on the 8th of the 8th. 8km on the plan for that day as the opening run of it just for extra synchronicity.

Tuesday - 5x 800 @ 10k pace These went so well. Warmed up with a 4k run to the canal. Did four of them on the flat canal and the fifth on the road back home. The fifth one was done on a bit of a drag. Wished I'd done it on the flat when I saw the stats on Garmin afterwards. Really happy with the consistency. 3:29.8, 3:29.8, 3:29.8, 3:29.7, 3:33.6. 400m jog recoveries, 2 mile cooldown.

Wednesday - 5 miles easy. 5:56km

Thursday - 5k Tempo - 4k warm up to the canal again, building effort/pace. Target pace for the tempo was 4:32. Splits were 4:35, 4:32, 4:32, 4:33, 4:32. Again real happy with consistency here. 4k cool down.

Friday - Rest

Saturday - Long run - 15 miles. Said I'd see how this felt and decide whether to stick to the slower end of the range we discussed above. Felt really good and the HR was in good shape so ran it average 40 secs slower than target MP. 5:26km. 132 bpm average. Took fuel on at 7.5 miles, an Enervit cola gel from a race goodie bag. Worked well. Felt a noticeable increase in energy after about 3k so will experiment with that again next week.

Sunday - 4 mile recovery. 6:20km

45.25 miles total.

Might be noticeable that I used pace as a reference for the sessions instead of HR. I'm going to do that for the forseeable, a few weeks anyway. I'm not confident of my LT HR. Plan was to test for it but I didn't and I base everything around that. I've a fair idea of what it is but would rather have a precise number. Enjoyed running to pace immensely though so may just stick with that.

I've also ditched my idea of running the race itself guided by HR after taking feedback from here onboard.

Murph_D · 14-08-2022 07:55PM

Nice week.

That's really weird - I also took an Enervit cola gel from a long forgotten goody bag too - small one, aimed more at cyclists? Wonder what race that was - I assumed mine was years old!

Completely agree with your race to pace decision.

Lazare · 14-08-2022 08:21PM

https://www.boards.ie/discussion/comment/119473147#Comment_119473147

I think we may have gotten them at the race series 10k. I think they are aimed a cyclists alright from googling today.

Goes to show the idea of freebies pays off. I'm going to buy a bunch of them.

How did you get on with your one?

Kellygirl · 14-08-2022 09:13PM

That’s a nice week C. Love your “8” day.

Murph_D · 14-08-2022 09:18PM

I only

https://www.boards.ie/discussion/comment/119473245#Comment_119473245

Only took the one but it went down well enough. Seemed too small though? I hadn’t read the nutrition details as I wasn’t expecting to use that one - it was the only one I could find at short notice.

Lazare · 14-08-2022 10:12PM

https://www.boards.ie/discussion/comment/119473472#Comment_119473472

Thanks K 😊

Baby75 · 16-08-2022 09:08PM

I so had to look up the 8k on the 8th that is brilliant 😊

Lazare · 17-08-2022 10:07PM

https://www.boards.ie/discussion/comment/119482805#Comment_119482805

Haha, thanks N, it was good fun

Lazare · 22-08-2022 07:55PM

Decent week again, am happy with it. Only slight negative is sacrificing the Sat run to pace my wife in the FD10. Negative in the sense of a training log of course.

Mon Aug 15th - 5 mile easy. 5:53km, felt quite leggy for this one.

Tue Aug 16th - 3x 1 mile @ 10k. Decent session, usual 4k warm up to the canal. Reps were 6:59, 7:00, 7:01. 4k cool down.

Wed Aug 17th - 5 mile easy again, 5:50km

Thurs Aug 18th - 10 mile. Was a little confused for a bit about this one the day or two beforehand. Wasn't sure whether I should run it easy or treat it the same as a Saturday long run. Plan clearly states Tue, Thurs and Sat are stuff days, and every other run is to be easy so I ran it like a Saturday one. 5:25km

Saturday Aug 20th - I got a bit of friendly stick off a close friend a few weeks back at a BBQ. He said I was a selfish B for my plans to race off and leave my wife behind at the race series events. He was joking with me of course but it did guilt me into feeling that maybe he had a point. I decided to let go of the 10 mile and run with her instead. I had never run with her before. It was real enjoyable. I did a bit of wind shielding and encouraging. Picked the pace up for the last mile and she finished real strong. Delighted I did it.

Sunday Aug 21st - Ran a little more than prescribed due to the previous day's effort. A little over 10k easy, 6:00km.

46.25 miles for the week.

I'm doing a bit of strength stuff too on the session days. Pull up bar and press ups.

AuldManKing · 22-08-2022 10:36PM

https://www.boards.ie/discussion/comment/119507008#Comment_119507008

You'll never regret running with your partner/wife/husband/etc in a race................one of the joys of running I think. I always remember running with my daughter in a parkrun on her 13th B'day - probably my slowest but best ever parkrun.

Now if it was to happen every time and slow you down - then a conversatiopn has to be had.

Love the '8' run - brilliant.

Lazare · 23-08-2022 07:46AM

https://www.boards.ie/discussion/comment/119508240#Comment_119508240

Cheers A, you're right, it was a really fantastic experience. I definitely would have regretted it had I not.

Running with your daughter is very special. My eldest is 8, so it's not too far off for me either, can't wait for that.

Laineyfrecks · 23-08-2022 09:33AM

Tipping along nicely C, I think it was lovely that you paced your wife, special memories & I'm sure she really appreciated it too😊

Lazare · 23-08-2022 12:30PM

Thanks E, yeah, it was real nice.

She didn't appreciate me roaring encouragement down the final stretch though, I got a grunted 'STFU' back at me haha.

She said sorry straight after, said it reminded her of when I was yapping to her during labour, when she gave me similar back 😄

Laineyfrecks · 23-08-2022 04:38PM

https://www.boards.ie/discussion/comment/119510068#Comment_119510068

See special memories 🤣🤣

Lazare · 29-08-2022 03:15PM

Week 3 summary

Monday Aug 22nd - 5 miles easy - 5:37km 130bpm, lunchtime run in the Abbottstown XC track. Maybe a touch nippy.

Tuesday Aug 23rd - 4k tempo - 3k warm up + 3k cool down. Splits were 4:29, 4:33, 4:26, 4:25. Again on the XC track

Wednesday Aug 24th - 5m easy again - 6:00km 122bpm. (Every Mon & Wed throughout the block are 5 miles easy)

Thursday Aug 25th - 8x 200s @5k effort, 400m jog recs - 4k WU, 4k CD. Enjoyed these. Not used to 200s so found it tricky to get the effort right on a couple of them. Splits were 47,48,48,50,47,47,49,47

Saturday Aug 27th - 28k long run - Really happy with how I felt on this one. Targetted 5:30km pace, and hovered around that for the entire run, average pace 5:28. Took in Castletown parkrun in the middle of it. Tested that gel again at 8 miles and felt the same boost about 15 mins later. Will be going with them I think.

Sunday Aug 28th - 5k recovery jog @ 6:17km

45.2 miles for the week.

Abbottstown XC track is such a dream to run by the way, I'm lucky that I work close by and can get a lunchtime few miles in on it. Would highly recommend a trip to it if you haven't been. Every time I run it I can't get over the fact that it's right in the middle of Blanch.

Dubh Geannain · 29-08-2022 08:23PM

https://www.boards.ie/discussion/comment/119537891#Comment_119537891

+1 Only been there once and ran around in my bare feet on a dry day with damp conditions underfoot. I'm not in the habit of feeling almost zen at the end of a run but that's as close I've gotten.

Lazare · 30-08-2022 09:51PM

https://www.boards.ie/discussion/comment/119539196#Comment_119539196

Oh that sounds fantastic. I sometimes run it with my top off as you pretty much have the whole place to yourself. Even did some press ups between strides haha. Wouldn't dream of it with people around.

Zen is the word alright.

Lazare · 05-09-2022 10:10PM

Incomplete 4th week, disappointed but knew there was a chance it would be disrupted with work.

Monday Aug 29th - 5m easy - 5:48km, 130bpm

Tuesday Aug 30th - 4x 1m @ 10k - 4k warm up, 4k cool down. Splits were 7:00, 6:58, 7:03, 7:04. 9.5 miles total.

Wednesday Aug 31st - 5m easy, 5:48km, 120bpm.

Thursday Sep 1st - 9k pace run + WU/CD. Was up at 4am for a flight to Berlin for work. Was worried I'd struggle to get this one in and really didn't want to miss it. Berlin while amazing is a tricky place to run this sort of workout. The only place I could do it, and run without needing to stop was Tiergarten park. Pretty much full tree cover though. That and trying not to get lost made what is generally a mentally tough run anyway particularly hard. Felt really strong physically though, particularly towards the end. Buzzing after it really. 9m total.

Friday Sep 2nd - 6k easy - 5:57km 121bpm.

Unusual week this one, plan had me resting Saturday and a race Sunday. I knew I'd be getting home from Berlin close on 1am Sunday morn/Sat night so I had planned to do a straightforward long run instead, on the Sunday. Promised my wife a lie in as she had had a tough few days with the little ones by herself. By the time she was up and about and with all other stuff happening I couldn't find a 2 hour + window to get it done. Was no hope of getting up and out at 6am. A little down about it, but feck it I'll survive one missed session.

Miles for the week - 32.25

Murph_D · 06-09-2022 09:57AM

Nice work on the FD pacing. I've paced the missus once or twice (including a full M) and have had some similar reactions. It can be hard to stamp the usual pacer authority on the proceedings!

Wouldn't worry a single bit about a missed session or two, it's all about the consistency and you have that in abundance.

Lazare · 06-09-2022 11:54AM

https://www.boards.ie/discussion/comment/119578037#Comment_119578037

Thanks very much D.

Lazare · 11-09-2022 05:47PM

Solid week 5 with everything going to plan.

Monday Sep 5th - 5m easy, 5:36, HR averaging around 128. Having some issues with the HRM, erratic for the first mile or so before settling. Happened Saturday too. Maybe needs a battery change.

Tuesday Sep 6th - 6x 200 @5k, 400m jog recoveries. Usual 4k up and 4k down. Reps were 48, 49, 48, 47, 47, 47. 7.3 miles total.

Wednesday Sep 7th - 5m easy. 5:51, 119 bpm.

Thursday Sep 8th - 5x 1k @10k, 2:30 recoveries. 4k up, 4k down. Reps were 4:23, 4:18, 4:20, 4:20, 4:22. 8.4 miles total.

Saturday Sep 10th - 34k long run. Similar to the 28k from two weeks ago the aim was to hover around 5:30km pace. Managed it really well I feel. Average pace 5:27. Real nice confidence booster this one. My 2018 marathon was a disaster. The wheels came off at 20 miles. It felt really good to be feeling strong at 20 miles running a similar pace to then but at a far lower effort level. Average HR was approx 131 or so (HRM erratic for first two miles).

Sunday Sep 11th - 5k recovery jog. Needed to run 5.06km to get me over the line for a 50 mile week. Delighted with that. Been trying and failing for so long with such a busy family life to run a 50 mile week, so it's a particularly special little achievement for me 😊

Total miles for the week - 50.14 miles.